Australia’s leading natural health & living magazine

itit'ss time to flourish

Issue 169 AUS $12.00*
NZ $12.00 (Both incl GST)

Yoga, Ayurveda & TCM for winter 5 immunity-boosting strategies

Super bush-tucker SPECIAL REPORT: Soul music
Trail-running therapy Self-compassion for parents Winter skin
 NATURES SUPERFOOD
SO MUCH MORE THAN HONEY
 WATSON & SON

BLACK LABEL

EXCEPTIONAL

100% NEW ZEALAND. 100% NATURAL. 100% TRACEABLE.

MANUKA EXCELLENCE PRODUCED WITHOUT COMPROMISE.
AVA ILA B LE FR O M

YO UR LO CAL PHARMACY
SH O P. WATS ONA ND S ON .C O.N Z
 An original and unprecedented concept
to enhance beauty and well-being
from the South of France

Our wellness is achieved through the management of our emotions.

A complete palette of colour in a perfect synergy of essential oil.

A colour - an emotion evoked, instant wellness, deep and unforgettable. b

bwww.altearah.com.aub
EDITOR-IN-CHIEF Terry Robson
EDITOR Danielle Kirk Ph +61 2 9887 0640
MANAGING EDITOR Kerry Boyne
ASSISTANT EDITOR
Kate Duncan Ph +61 2 9887 0320
FROM
DESIGNER Rachel Henderson
NATIONAL BUSINESS DEVELOPMENT
SALES MANAGER
THE EDITOR-
Nia Llewelyn Ph +61 2 9887 0369
QUEENSLAND ADVERTISING CONSULTANT
Amy Frank Ph +61 488 424 232
IN-CHIEF

I
SOUTH AUSTRALIAN SALES n what direction do you live?
& MARKETING That query has nothing to do with
Sandy Shaw Ph +61 8 8342 5989
VICTORIAN ADVERTISING MANAGER
a compass and everything to do with
Tracey Dwyer Ph +61 3 9694 6403 your attitude. Let me explain.
RESOURCE GUIDE SALES Recently my wife, two daughters and
Chris Middleton Ph +61 2 9887 0629
I went on a jaunt that included a week or
ADVERTISING PRODUCTION
CO-ORDINATOR so in London. As part of the preparation
Anna Cindric +61 2 9887 0345 for our holiday we purchased a thing
ADVERTISING ART DIRECTOR called a “London Pass”. However, the
Martha Rubazewicz
courier at this end lost the pass. So, in
MARKETING CAMPAIGN EXECUTIVE
Kye Blackett Ph +61 2 9887 0326 the days before departure I was chasing That afforded enough time to pop down
PUBLISHER Janice Williams a not-too-cheap product from a less- to the British Museum to ingest a bit of
COVER CREDIT Catherine Cordasco than-interested delivery company leaving history before a bite to eat and then back
me none-too-happy. to the theatre. The performance, and most
Amid my fulminating at the trade especially the staging, of Aladdin was
practice irony of a “delivery” company that magical. It was a highlight of our trip for
didn’t care if it did, I contacted the London all of us and in hindsight it would never
CHAIRMAN/CEO Prema Perera
PUBLISHER Janice Williams Pass people direct, who cancelled the have happened if the original London
CHIEF FINANCIAL OFFICER previous passes and granted me new ones Passes had not been lost.
Vicky Mahadeva but informed me that I would have to pick This happens time and again in life.
ASSOCIATE PUBLISHER Emma Perera
FINANCE & ADMINISTRATION MANAGER
them up from the Leicester Square office. With hindsight it becomes clear that
James Perera Thus, a charming interlude began. all things are working toward positive
CIRCULATION DIRECTOR Mark Darton I was mollified that a new pass would outcomes. Yes, bad stuff happens, but
CREATIVE DIRECTOR Kate Podger
be forthcoming but a touch rankled that a that’s short term; the long term is good;
EDITORIAL & PRODUCTION MANAGER
Anastasia Casey portion of our London time would be spent life blossoms by its nature. So, what if
MARKETING & ACQUISITIONS MANAGER journeying to Leicester Square where we instead of going through the stress of
Chelsea Peters had not intended to go. Once in London being annoyed and then feeling relief and
SUBSCRIPTION ENQUIRIES
amid what the local bureau of meteorology happiness when looking back you were to
1300 303 414
CIRCULATION ENQUIRIES described with unusual candour as a feel that relief and happiness in advance?
to our Sydney head office: +61 2 9805 0399 “dank and dark” morning, we set off as a Instead of living life backwards and
family to Leicester Square. waiting for the clarity of hindsight, why
WellBeing Issue 169 is published by Universal WellBeing Pty Ltd, Unit 5, 6-8 Byfield Having pocketed our passes, we decided not shine your own light and live life
Street, North Ryde NSW 2113, Australia. Phone: +61 2 9805 0399, Fax: +61 2 9805
0714. Printed by KHL Printing Co Pte Ltd, Singapore. Distributed by Gordon and Gotch. to wander down Charing Cross Road and forward as if you knew all that you know
Editorial advice is non-specific and readers are advised to seek professional advice for
personal problems. Individual replies to readers’ letters by consulting editors are not as we did we spotted, on a side street in the in hindsight? I’m not saying it will be easy,
possible. The opinions expressed by individual writers in WellBeing are not necessarily
those of the publishers.
West End, a poster for Aladdin, the musical. but I know that it’s going to be fine.
This book is copyright. Apart from any fair dealing for the purpose of private study, On the off chance, we decided to enquire
research, criticism or review as permitted under the Copyright Act, no part may be
reproduced by any process without written permission. Enquiries should be addressed about tickets only to find that four well-
to the publishers. The publishers believe all the information supplied in this book
to be correct at the time of printing. They are not, however, in a position to make a placed seats were available for a matinee
guarantee to this effect and accept no liability in the event of any information proving
inaccurate. Prices, addresses and phone numbers were, after investigation and to the starting in about three hours. Terry Robson, Editor-in-Chief
best of our knowledge and belief, up to date at the time of printing, but the shifting
sands of time may change them in some cases. It is not possible for the publishers
to ensure that advertisements which appear in this publication comply with the Trade
Practices Act, 1974. The responsibility must therefore be on the person, company
or advertising agency submitting the advertisements for publication. While every
endeavour has been made to ensure complete accuracy, the publishers cannot be held
JOIN THE WELLBEING COMMUNITY
responsible for any errors or omissions. This magazine is printed on paper that comes Connect and share with a group of caring, passionate experts and motivated people.
from a mill that satisfies the requirements of ISO 14001.
Read the latest wellbeing news online, see what our bloggers are talking about, send
*Recommended retail price us your thoughts and keep in touch via our social-networking communities.
ISSN 0812-8220
Copyright © Universal Magazines MMXVII VISIT US ONLINE wellbeing.com.au
ACN 003 026 944 LIKE US ON FACEBOOK facebook.com/WellBeingMagazine
universalmagazines.com.au
FOLLOW US ON TWITTER twitter.com/WellBeing_Mag
IMPORTANT: This magazine is intended as a reference volume only, not as a medical
manual. While the information is based on material provided by researchers, the CHECK US OUT ON PINTEREST pinterest.com/WellBeingMag
magazine does not presume to give medical advice. Be sure to consult your physician
before beginning any therapeutic program.
FOLLOW US ON INSTAGRAM instagram.com/WellBeing_Magazine
SEND US YOUR FEEDBACK wbletters@universalmagazines.com.au
We are a member of
SIGN UP TO OUR E-NEWS wellbeing.com.au/stay-connected

WELLBEING.COM.AU | 5

CONTENTS ISSUE #169
COMMUNITY
8 Your say
WellBeing readers tell us
what’s on their minds.
9 Twisdom
Sharing your wisdom with
the WellBeing community.
20 Road Test
Discover new apps to help
you on your wellness path.
22 Holistic Journey
Ian Gawler, founder of The
Gawler Cancer Foundation,
tells us of his cancer 16 Supplement
journey and why he felt
compelled to help others.
24 Art for Art’s Sake
Zeva Mirankar explains
how art can be used as a
way to explore and make
sense of our lives.
139 Real Life Experience 18 Functional Food
After a series of life
challenges, Jenny
Leather found fulfilment
through choosing to live
passionately and helping
others do so, too.
153 What’s On
What we’ve been up 44 Immunity
to, plus what’s coming
up for you.
BEAUTY, FOOD
& HEALTH
10 The Pulse
Read about how 56 Special Report:
probiotics can ease hay
fever and more in our
medical news section.
6 | WELLBEING.COM.AU
44
34
the moon and, more and
One of the oldest more, researchers are
medicinal herbs finding that music and
recorded, elderberries singing not only feel good
can boost immunity, ease but may be absolutely vital
inflammation, protect to whole-person health.
against heart disease and 66 Sensible Scents
much more. Behind the celebrity glitz
and glamour, modern
Multi-taskers in the synthetic perfumes aren’t
kitchen, chickpeas can really all that pretty.
also aid with weight Could attar oils be the
management and reduce natural alternative?
the risk of diabetes, 80 Very Good Vegies
cardiovascular disease Are you a fan of
and some cancers. vegetables? If not, Pete
Evans has some simple,
We know a lot about inventive and nourishing
physical habits to support ways for you to get more
immune health, but the plants your plate.
psychosocial aspect is 86 Welcome to
lesser known — and can Superfood Country
be just as powerful. Embracing Australian
native foods pays off in
Soul Music more than just the flavour
Music and humans go stakes. We go bush and
together like the sun and discover their benefits.
102
92 Nanofoods
Tiny nanoparticles have
been creeping into some
items on the supermarket
shelves — and it’s time to
pay attention.
118 Recipes: Healthy Baking
You can never have too
much fun in the kitchen! In
her new cookbook, Teresa
Cutter delivers plenty of
conscious-baking joy.
BODY, MIND
& SPIRIT
12 Lifelines
Read about the evolution
of the nose and more in
our body and soul section.
26 Thinkers & Doers:
Stephanie Lorenzo
Stephan Lorenzo founded
Project Futures in 2009
and, by engaging others
in fundraising events with
fun at their hearts, has
helped hundreds escape
from human trafficking
and slavery.
30 The Truth Within
If you want to achieve a
better space for yourself in
the world, self-awareness
is essential — and we
share how to cultivate it.
34 Trail Therapy
Sick of pounding the
pavement? Running
through nature in the
company of others offers
a nurturing alternative.
40 Ancient Paths to Peace
We explore the design said
to quiet your mind, open
your heart and restore
your spirit: the labyrinth.
50 Yoga for Winter
Harmonise yourself and
your routines with the

40
80
cycles of nature this
winter to stay warm,
nurtured and filled with
joy and vitality.
98 Is This Your Year?
Using the astrological
technique of profections,
uncover the celestial
influences at play for you.
116 Counter Culture
Find out what’s new in
books, music and film.
HOME, PARENTING
& RELATIONSHIPS
76 Compassion Cure
Self-compassion for
yourself as a parent
releases you from shame
and guilt, and frees you up
to relate to your children
in a healthy way.
102 Cultural Design
Ever returned from an
overseas trip and wanted
to retain that travelling
feeling? It’s easy:
OUR
SECTIONS
EVERY ISSUE
124 Natural Source
Health products from
our advertisers.
126 Beauty Source
COMMUNITY
News from the
brands that care for
your skin, naturally.
127 Food Source
Healthy food products
from our advertisers.
BEAUTY
128 Education Focus
News from our
natural health
educators, this issue
the Australian Natural FOOD
Therapists Association.
130 Natural Beauty
Carla Oates shares how
56 to support your immune
system and keep your skin HEALTH
healthy this winter.
131 Quick Kitchen
Lee Holmes shares how
easy it can be to create
homemade meals you BODY
and your family will love.
132 The Conscious Life
Alexx Stuart chats denim
and why you should get
curious about how your MIND
jeans were made.
133 Digging In
Jackie French revels
in the joys of jam and
shares her favourite SPIRIT
incorporate the culture jam-making crops.
into your home interior. 134 Pet Care
Karen Goldrick looks at
PLANET & TRAVEL how to brush up on your
16 Green Beat pet’s dental hygiene.
HOME
Read about how birds 135 Stargazing
can boost your mood and Christine Broadbent
more in our environmental reveals the planetary
news section. influences for July and
70 Kind Clothes August, 2017.
Are you addicted to fast 136 Workplace Wellness
PARENTING
fashion? It’s an industry Jan McLeod examines
that harms the world in so how changing your habits
many ways, so it might be in the workplace can
time for a wardrobe detox. foster greater wellbeing.
108 Out of the Blue 137 Ageing Well RELATIONSHIPS
The Blue Mountains Michael Elstein discusses
may be one of NSW’s why your relationship with
most visited tourist your microbiome can help
destinations, yet many or hinder overall health.
of her greatest gems are 138 Clinical Casebook PLANET
those less explored. Karen Bridgman helps
114 Vienna’s Healthy a patient resolve a case
Heartbeat of spleen deficiency.
We go in search of 140 WellBeing Resource Guide
wellness offerings A directory of holistic TRAVEL
in Austria’s capital. products and services.
 COMMUNITY
YOUR SAY

Your say “MY KIND OF NEWS”

I love a good magazine, and WellBeing #166
was a great one. I didn’t realise when I
Did something resonate with you in this bought it, but it had everything I needed to
issue of WellBeing? We’d love to hear hear to start my 2017 off on the right foot.
The short articles about recent medical
your feedback. Write to us at WellBeing,
findings, interesting slices of life and
Locked Bag 154, North Ryde, NSW 1670,, environmental issues are straight to the
email wbletters@universalmagazines.
com.au, comment on our Facebook
page or tweet us: @WellBeing_Mag. We
STAR LETTER
A simple thankyou does not seem to
reserve the right to edit all submissions.. suffice. I have been fortunate enough
to read WellBeing now for the past
three years and, with every edition, I
am given new insight into topics that
somehow always resonate personally

FROM THE EDITOR with my lifestyle choices. I wanted to

thank you for this journey because in

M
y favourite types of words are F words. tough times your magazine has given
They’re so satisfying. me strength.
I ask that you look beyond the I moved to New Zealand two
obvious here because F lends itself to so years ago to be with the love of my
life and he died in October 2016 in a
many pleasing words, not just one (although,
tragic kayaking accident. He knew
come to think of it, fork is a marvellously useful
how much I loved reading WellBeing
word ...). F words are, I think, some of the most
and sharing all the amazing
extraordinarily beautiful words in the English
information I would find in it with
language when you consider the breadth and
him, so he bought me a subscription
depth of meaning they encompass. when I moved from Australia to
Contemplate, for example, the word “flourish”: ensure I didn’t miss out on anything.
the ability of a living organism to grow or develop In very hard times I have found
in a healthy way, especially when in a nourishing environment. Its adjective strength in yoga and meditation as
“flourishing”, in the psychology world, describes someone who functions well as sitting quietly like I am now,
optimally and has high levels of emotional, psychological and social wellbeing. drinking my morning coffee while
Such meaning, in one fluid expression. reading WellBeing.
F also introduces food and freedom, which need no explaining, as well as Your article Ethical Eats (issue
family and friends — those beings who create and bind us together, whether #163) was one I found particularly
inherited or deliberately chosen. interesting. I now work on a farm
There are flora and foliage and fauna, fresh and fortunate and fertile, and want to do everything possible
forage and feast and felicity. Of course, famine and fallow and fall sit under the to ensure ethical and environmental
banner, too, as do foolish and fever and fulminate. But remember, nature is sustainability is adhered to on our
a cyclical force, so the meaning of those words is just as important: you can’t farm as well as worldwide, and that
have the good without the bad, the yang without its shadow, the yin. we start making changes where
F words also describe such helpful activities! Feeling down? Bring lightness we can to secure a future for the
in with fun, fizz and festivities, fitness, Flashdance and flamingos. Need calm? next generation. What I’d like to
point out is how well the article
Have faith, find flow, feel those feels — and breathe through them. Desire
was written. It looks at the entire
certainty? Hold onto facts, figures, formulas. Want wonder? Visit a fjord, bathe in
spectrum of the situation, both
a forest, focus on the stars flickering in the firmament far above.
farmer and consumer. WellBeing
The sixth letter of the alphabet helps us describe many wonders and also
ensures it looks at its topics from all
neatly introduces the theme of this issue: how to foster flourishing. To set the
sides of the scenario, which I think is
scene, we’ve worked with Frenchwoman Catherine Cordasco for perhaps our incredibly valuable in today’s world.
favourite cover yet. We hope it warms your heart this winter, as you curl up to Now, every two months, I’m
find fulfilment within. given a gift by my partner still, as
the subscription goes on. I smile in
excitement at thinking of what new
things I will discover in each edition.
Danielle Kirk, Editor WellBeing is helping me mend my
broken heart. Sometimes thankyous
aren’t enough — but thank you,
anyway, from someone trying to heal.
Ashlee Sampson

8 | WELLBEING.COM.AU
 COMMUNITY
TWISDOM

point and informative. Sometimes I like

to take the road of “ignorance is bliss” so,
when it comes to the news on TV, I change
the channel; your news is my kind of
news, not sugar-coated or ill-informed.
On reading The Price of Possessions,
I couldn’t help but think of my mum. I
recently moved out of home for the first
time and it was a slap in the face to think
about how many possessions I have and
the pathetic reasons I keep things. As the
article said, I was holding on to low-value
things, such as junk mail. Seriously! Mum
was right when she said, “You don’t need
that”, “You don’t use that” — but of course
I didn’t want to hear that from Mum. Let
the decluttering begin!
In juxtaposition to the possessions I hold
are the experiences I’ve had; experiences
prevail over possessions. So, this year, that
is what I will be focusing on: those eye-
opening, heart-wrenching experiences you
get from trying new things, being around
friends and family and seeing new sights.
So thank you, WellBeing, for the
inspirational fresh start to 2017.
Jessica Spinucci
EXPRESS YOURSELF
I wanted to write you a little thankyou
note for bringing so much more wisdom,
motivation and joy into my life. I love
receiving WellBeing every
few months and I love
that there are consistently
amazing articles that
inspire and motivate me!
In particular, I wanted
to thank you for two
articles that jumped out,
both to do with artistic
expression. In issue #162
(Art for Art’s Sake), there
was a beautiful article by Roger Reading
regarding how in retirement he had found
a new passion for painting, even though
it was something he had never dabbled
in before. Listening to how a 60-year-old
man who had lived his life within strict
guidelines of logic and systems found how
freeing and open art could be was moving
Twisdom
We’d love to hear your tips for living well. Email us at wbletters@
universalmagazines.com.au, comment on our Facebook page or
on Instagram @WellBeing_Mag, or tweet us @WellBeing_Mag.
We reserve the right to edit all submissions.
WE ASKED: WHAT WOULD
YOU LIKE TO SEE MORE OF
IN WELLBEING?
An article about how to forgive and let go
so we can love ourselves like we should!
@clazdelune
Women in business and ways to follow
your passion.
@healthandhealing
I would love to get more information
about nutrition and what to eat to get
a good balance of nutrients without
having to calorie count, while staying
sustainable and ethical.
@heidi_carroll23
I’m always in awe of articles on people
who are living passionately.
@mish_stella
Ways to stay focused on your dreams.
@american_grind
Seriously, just keep doing exactly what
you’re doing!
@escape4wellbeing
Strategies or props for relaxing! Plus,
I’d love to see more Australian-made/
sustainable yoga props.
@mandalalivingRelaxation
I’m a huge fan of what you guys create!
I love reading the editor-in-chief’s words
and particularly love your yoga articles.
I’m curious to know more about the
connection to Sanskrit — any chance you
could provide more articles on this?
@nene1515
I would love to see some articles about
maintaining physical, emotional and
mental health as a new mother/parent;
supporting other mothers, our friends
and being open about how challenging
motherhood can be. I believe there is
enough content and interest in this topic
that a regular section in wellbeing would
be beneficial to so many readers.
@ngaire.t
CONVERSATION
POINTS
“It’s not you — it’s your gut
bacteria.” #word
@Mark_Sisson
What is more procrastinating?
Thinking what to tweet and
then finally tweeting about
procrastination. #itgoesthisway
@humblegait
The house is quiet, baby is
asleep ... Finally, I can have a
sneaky chocolate on my own.
#parenthood #mumlife
@RaineCollective
If you can imagine it, you can
do it! #climbing
@AndreaArledge
You can’t control what happens to
you, but you can control the way
you think about it. You always have
a choice. #bepositive
@raynaplm1
The physical world is wiggly.
Clouds, mountains, trees, people
are all wiggly.
@AlanWattsDaily
Growth and comfort don’t spend
time in the same room.
@JFM

to read. I was inspired because there was
no good or bad, right or wrong way to
paint something; it was all just art and his
expression or take on it in that moment.
This inspired me to want to create
more art in my life but I didn’t know where
to start. And then your article Watch Your
Wellbeing Bloom came up — and it was the
perfect platform for me to begin my artistic
expression in a guided but freeing way!
Aisling Patton
WIN
The writer of this issue’s
star letter wins an organic
jasmine body-care pack
worth AU$215 from Florame. Each pack contains
Jasmine Body Lotion, Jasmine Shower Oil, Jasmine
Hand Cream, Jasmine Soap, Jasmine Eau de
Toilette and Jasmine Dry Oil for Body and Hair. In
its new range, Florame embraces the full beauty
of Jasmine, the heady, sensual white flower that
reigns supreme in French perfumery. Enhanced with
organic vegetable oils and organic Jasmine, these
products clean and moisturise the skin and bring out
its natural beauty. Find out more at florame.com.au.

WELLBEING.COM.AU | 9
 THE PULSE
COMPILED BY TERRY ROBSON

Recent medical findings for a healthier body

YOGA FOR DEPRESSION
Major depressive disorder (MDD) is common, recurrent, chronic and disabling. MEDIFACT
In a new study, people with MDD were divided into two groups: a group who had CONTAGIOUS
three 90-minute classes weekly along with home practice, or a group who had ITCHING
two 90-minute classes a week, plus home practice. Both groups had significant Itching is highly contagious behaviour and
decreases in their depressive symptoms. Based on this, the researchers believe it’s not because you “think” you want to
scratch; it goes deeper than that. Research
attending twice-weekly classes (plus home practice) is a less burdensome but still shows that, when you see someone scratch,
effective way to gain the mood benefits of yoga. They say this study supports the the suprachiasmatic nucleus (SCN) in your
use of yoga in major brain releases a chemical substance
depressive disorder in called GRP (gastrin-releasing peptide)
either people who are that transmits itch signals between
the skin and the spinal cord.
not on antidepressants Contagious itching is programmed
or those who have been deep within you.
on a stable dose of
antidepressants and have
not achieved a resolution
of their symptoms.
They also point out that,
STAIRWAY TO FITNESS
Previous studies have proved the
compared with mood-
benefits of vigorous stair climbing over
altering medications,
sustained periods of time, but these
yoga has the advantage
researchers wanted to see if brief bursts
of avoiding side-effects
of stair climbing would also work. To
and drug interactions.
do this, they recruited sedentary but
Source: Journal
otherwise healthy women. The subjects
of Alternative &
underwent two experiments, each
Complementary Medicine
involving exercise sessions conducted
three times a week over the course of
six weeks. In the first experiment, the
FRUITS & VEGETABLES FOR THE LUNGS
women engaged in three 20-second
Chronic obstructive pulmonary disease were also collected, including height,
bouts of stair climbing in an “all-out”
(COPD) is a range of conditions featuring weight, education level, physical activity,
manner. The results were compared
a narrowing of the airways, including smoking and alcohol consumption.
to participants who did the same thing
emphysema and bronchitis. For this Occurrences of COPD were registered
on an exercise bike. For the second
study, researchers tracked the respiratory across the time period. The rate of
experiment, participants vigorously
health of more than 44,000 men aged COPD in eating five portions of fruit
climbed up and down one flight
45–79, who were followed for an average and vegetables per day was 35 per cent
of stairs for periods of 60 seconds,
of 13.2 years, up to the end of 2012. Each less compared with those eating two or
an experiment that could be easily
person completed a food frequency less portions. On top of all their other
adopted at home. Both experiments,
questionnaire that collated how often benefits, it seems fruit and vegetables
each involving a time commitment of
they ate 96 different food items in 1997, help you breathe easy, too.
30 minutes a week, showed that stair
the first year of the study. Other factors Source: Thorax
climbing increased cardiorespiratory
fitness, an important health marker
that’s linked to longevity.
PROBIOTICS FOR HAY FEVER
Source: Medicine & Science
In this study, researchers set out to determine how a probiotic containing a
in Sports & Exercise
combination of Lactobacillus gasseri, Bifidobacterium bifidum and Bifidobacterium
longum affects seasonal allergy symptoms and life quality. To do this, the team
enrolled 173 healthy adults, all of whom reported having mild to moderate
seasonal allergies. The subjects were then randomly allocated to one of two
groups. One group was given the combination probiotic in the form of a capsule,
to be taken twice daily, while the other group received a placebo. Compared with
participants who took the placebo, those who took the combination probiotic
Photography Bigstock

reported a reduction in allergy symptoms and improvements in quality of life, as

determined by weekly telephone surveys. Subjects with mild seasonal allergies
reported the greatest benefits. The researchers concluded that healthy adults
with self-identified seasonal allergies could benefit when probiotics were
administered at the start of allergy season.
Source: American Journal of Clinical Nutrition

10 | WELLBEING.COM.AU
 LIFELINES
COMPILED BY TERRY ROBSON

Interesting slices of life

HOT & SWEATY
It has been said that men sweat while women merely glow, but is
there really a gender divide in how much we sweat? To test this, for
a new study, researchers had men and women of various body shapes
and sizes complete two tasks in conditions of 28°C and 36 per cent
relative humidity. The tests involved resting for 20 minutes, then
cycling at a steady, heat-producing pace for 45 minutes. The subjects
also cycled at a higher intensity. Under these conditions, the body
naturally tries to keep body temperature from rising, by sweating
and increasing the blood flow to the skin. The researchers measured
forearm blood flow and the body’s vascular conductance. The results
showed that gender-dependent differences explained less than 5 per
cent of the changes noticed between individuals. Instead, the ratio
of the surface area to the person’s mass was a predictor of how much
they sweated. Whether you sweat or glow depends on body type, not
on your gender. Source: Experimental Physiology

INTELLECTUAL HUMILITY
Intellectual humility has been experiments, the researchers
something of a wallflower found that people who displayed
among personality traits, intellectual humility did a better
receiving far less attention than job evaluating the quality of
such brash qualities as egotism evidence. They were also less
or hostility. Yet this little-studied likely to criticise politicians for
characteristic may influence changing their minds compared
people’s decision-making to intellectually arrogant
abilities in politics, health and people. Additionally, people
other areas. The researchers low in intellectual humility are
defined intellectual humility less likely to listen to other
as the opposite of intellectual people’s suggestions. The
arrogance. It resembles open- great news is the researchers
mindedness: intellectually believe intellectual humility can
humble people can have strong be taught and there are a few
beliefs but recognise their obvious world leaders who could
COFFEE & KILOJOULES fallibility and are willing to be do with a lesson.
Studies have shown that coffee can have a number proven wrong. In a series of Source: Personality & Social
of health benefits but, according to a new study, the
add-ins to coffee may be an issue. The data for the study
was drawn from 19,400 adults including coffee and tea IT’S BETTER TO GIVE
drinkers. Analysis showed that 67.5 per cent consume In a new study, couples were given a two-week daily diary to record
coffee with add-ins, while 33.4 per cent of tea drinkers instances in which either spouse put aside personal wishes in order
have their beverage with add-ins. For coffee drinkers, to meet their partner’s needs. The subjects also kept track of their
sugar, cream, sugar and cream substitutes, and whole daily emotional states. Over the course of the 14 days, husbands and
or reduced-fat milk were the most common wives reported giving and receiving an average of 0.65 and 0.59
add-ins. Sugar, sugar substitutes, honey compassionate acts each day — with husbands perceiving
DID YOU KNOW?
and whole or reduced-fat milk were the more such acts than did their partners. The researchers
most popular add-ins for tea drinkers. NOSES SHAPED predicted that the greatest impact on the donor would
Compared with adults who drank BY CLIMATE come when the act was recognised by the recipient
One purpose of the nose is to and that the recipient would feel the most benefit
black coffee, those who put add-ins
condition inhaled air so it’s warm and
in their coffee consumed an average when the act was mutually recognised. These
Photography Bigstock

moist. Narrower nostrils alter the

of 289 extra kilojoules daily. While
the number of extra kilojoules is
small, if consumed every day, it could
add up and contribute to weight gain.
Source: Public Health
airflow so that the mucus-covered
inside of the nose can humidify and
warm the air more efficiently. That’s
why people with ancestors who
lived further from the equator have
longer, narrower noses.
predictions were confirmed but in addition they
found that recognition of a compassionate act is
much less a factor for the donor than it is for the
recipient. It appears that acting compassionately is
its own reward. Source: Emotion

12 | WELLBEING.COM.AU
The student teaching clinics of Endeavour College of Natural Health

N U T R I T I O N
— R E S E T —
P A C K A G E

Four visits with a Clinical Nutritionist for just $50

The Nutrition Reset Package gives you access to 4 x fortnightly

consultations with a Student Clinical Nutritionist for only $50*.

Book online at wellnationclinics.com.au

• *Terms and Conditions:
• Nutritional & Dietetic Medicine consultations are staffed by senior students from Endeavour
College of Natural Health, under the supervision of qualified practitioners
• See website for further Terms and Conditions
 GREEN BEAT
COMPILED BY TERRY ROBSON

All the latest in environmental issues

SLOWER SNOWMELT
IN A WARMING WORLD
As the world warms, researchers analysed a decade
worth of snow pack data measurements. They found
that, when snow starts to melt earlier in the year, the
snow is no longer melting under the high sun angles
of late spring and early summer and the sun is not
providing enough energy at those earlier times of year
to drive rapid snowmelt rates. This might explain why
the average streamflow in watersheds encompassing
snowy mountains may decline as the climate warms,
even if the total rainfall in the watershed remains
unchanged. It seems that when the snowmelt rate
is slow, the resulting water lingers in the soil, giving
plants more opportunity to take up the moisture. Water
absorbed by plants is water that doesn’t make it into
the stream, potentially reducing flows. This could
affect river systems and maybe reduce water supplies
to the rest of the ecosystem.
Source: Nature Climate Change

FEEDING WILD DOLPHINS SHOWER SAVING

According to a new study, wild dolphins are more likely to be injured if humans feed them,
even through unintentional means like discarding bait. A new study analysed data from 1142
bottlenose dolphins in Sarasota Bay in the US, including some (16.5 per cent) described as
“conditioned” because they had accepted human handouts, targeted bait, catch or crab pots,
or had “patrolled” back and forth within 20 metres of boats, lines or fishing piers. Among all
the dolphins, 7.5 per cent had human-related injuries by the end of the study. However, among
“conditioned” dolphins that percentage increased to 20 per cent. These results are disturbing
because they show that feeding wild animals has the potential to negatively affect survival,
even in a long-lived marine top predator such as dolphins. We might love dolphins but it
seems we are doing them no favours if we try to get too close to them.
Source: Royal Society Open Science
BIRDS BOOST MOOD
This study surveyed mental health
in people of different ages, incomes
and ethnicities. After conducting
extensive surveys of the number of
birds in the morning and afternoon
in Milton Keynes, Bedford and Luton
in the UK, the study found that lower
levels of depression, anxiety and
stress were associated with the
number of birds people could see in
the afternoon. The academics studied
afternoon bird numbers, which tend
to be lower than birds generally seen
Many people want to do
the right thing by the
environment but lose sight
of that goal when it comes to
everyday life. For instance,
those who enjoy taking long
showers may not realise
how much water and energy
they use in doing so. To
see if this problem could
be remedied, researchers
enlisted subjects who
agreed to have measuring
devices fitted below their
shower heads. These devices
allowed water consumption,
water temperature and
energy use to be seen at a
glance. Compared to what
they had used before the
devices were installed,
when the subjects were
given immediate feedback
via the measuring systems,
energy consumption when
showering fell on average
by 22 per cent. The effect
was even more pronounced
Photography Bigstock

in the morning because they are more in keeping with the number of birds that people are for people who habitually
likely to see in their neighbourhood on a daily basis. This study was conducted in England and took long showers, as among
common types of birds including blackbirds, robins, blue tits and crows were seen. However, these people the savings
there was no relationship between the species of the birds and mental health, but rather the came to almost 30 per cent.
number of birds that could be seen in the garden or neighbourhood. Source: Management Science
Source: BioScience

14 | WELLBEING.COM.AU
Muscle
Cramps?

SCHUESSLER
TISSUE SALTS
Easily absorbed minerals* traditionally
used in Tissue Salt therapy for the
temporary relief of:
Muscle cramps, spasms & twitches

Available in health food stores & pharmacies

For more information go to:
www.schuesslertissuesalts.com.au
Contains lactose. Homeopathically prepared formulations*.
Always read the label use only as directed.
If symptoms persist, consult your healthcare professional.
 SUPPLEMENT
ELDERBERRY
Elderberries are one of the oldest herbal medicines
and are especially useful during the cold and flu season.
S
ambucus is a genus of flowering
plants with about 30 different
species (including an Australian
variety), all called elder. Sambucus nigra
is the main European variety. Both the
flowers and the dark-purple berries are
used for culinary and medicinal purposes.
Elderberries are one of the oldest
medicinal herbs recorded. In 400 BCE,
Hippocrates called the elder tree
his “medicine chest”. Theophrastus,
Dioscorides and Galen considered the elder
one of nature’s greatest healing plants.
Traditionally, elderberries were used
to relieve an array of complaints such as
toothache, ear and eye problems, colic,
wounds, skin burns, dysentery, arthritis,
rheumatism, fevers and even epilepsy.
ACTIVE INGREDIENTS
Elderberries are a concentrated source
of anthocyanins, essential oils, sterols,
tannins and flavonoids (including quercetin
and rutin). Nutritionally, raw elderberries
contain 80 per cent water, 18 per cent
carbohydrates and less than 1 per cent
proteins and fats. They are particularly
high in vitamin C and moderately high in
vitamins A and B6 and iron.
THERAPEUTIC USES
Immune & anti-inflammatory
Elderberries boost the body’s production
of natural anti-inflammatory compounds
— the cytokines — relieving allergies and
inflammation. They demonstrate immune
modulation in both healthy people and
those with viral diseases or any condition
linked to immune suppression, largely by
stimulating production of certain cytokines.
This manifests in many ways, reducing
the risk of inflammatory conditions, such
as symptoms of colitis, as shown in a study.
Antiviral activity
Elderberries are very effective (in vitro
and in vivo) against 10 strains of influenza
virus. In a double-blind, placebo-controlled,
randomised study, a syrup of elderberries
reduced flu symptom duration to 3–4 days.
Antiviral components of elderberry fruit
extract were tested and found to effectively
inhibit human influenza A (H1N1 virus) in
vitro by blocking the virus’s ability to infect
host cells. The extract was so effective
16 | WELLBEING.COM.AU
Elderberry
WORDS / DR KAREN BRIDGMAN
that it compared well with the medications
Amantadine and Oseltamivir (Tamiflu).
Elderberry has been shown to
neutralise the activity of the hemagglutinin
spikes on the surface of several viruses. By
doing this, elderberries deactivate viruses
and prevent them from entering the cells
and replicating, thereby neutralising the
viruses before they can cause infection.
Research has shown that elderberry
inhibits viral replication in viruses such
as the avian (bird flu) viruses, influenza
viruses A and B, HIV and herpes simplex.
Respiratory & digestive
Elderberries (also the flowers, leaves and
root extracts) are made into remedies to
treat bronchitis, coughs, upper respiratory
tract infections, sinusitis and fevers. They
are also used to relieve symptoms in the
mouth and gastrointestinal tract.
Cardiovascular protection
Elderberry reduces oxidation of the LDL
fractions of cholesterol, reducing the risk of
developing atherosclerosis and so lowering
the risk of heart attacks and strokes. They
also help to lower blood pressure.
Research has shown that elderberries
enhance the activity of lysosomal enzymes,
reduce production of lipoxygenation
products and reduce myeloperoxidase
activity (elevated levels of which increase
the risk for cardiovascular disease).
Antioxidant
Elderberry extract exhibits oxygen
radical absorbing capacity (ORAC) in vitro
comparable to cranberry and raspberry.
Combined with its anti-inflammatory
activity, this suggests a possible reduction
in risk factors for many major illnesses.
Elderberries exhibit greater free radical
scavenging activity than vitamin C and anti-
angiogenic activity, inhibiting the growth of
new blood vessels in some cancers.
Anticonvulsant
A research study on mice showed that
elderberry extract reduced convulsions,
possibly acting via GABA receptors. Fruit,
bark and leaf extracts were all effective,
reducing seizure onset and duration.
Diabetes
Many studies show that anthocyanins are
beneficial in diabetes as they stimulate
insulin secretion and reduce oxidative
stress. Studies on elderberries have yielded
positive results, including lowering the risk
of type 2 diabetes due to their antioxidant
and anti-inflammatory activity.
Water-soluble infusions of elderberries
have shown a dose-dependent stimulatory
action on pancreatic cells (at least in
mice), indicating an improvement in insulin
secretion and glucose metabolism.
Stress reduction
Elderberries have also been shown to
reduce stress. A study was conducted on
a volunteers who were given an elderberry
concentrate drink daily for 10 days, while
measuring the known markers of stress.
All markers improved, the study also
showing a significantly shortened recovery
time from strenuous physical activity.
USING ELDERBERRY
Elderberry can be used as a decoction,
syrup, extract or tincture. It can also be
used in juices, jams, fruit yogurts, wines
and lozenges (for coughs and colds).
Take one tablespoon three times a day
of a 38 per cent syrup. Drink one glass of
juice twice a day, or one cup several times
a day of a tea made from 10g of berries.
Culinary
Use the fruit as you would blueberries
in baking and desserts. The fruit and the
flowers can be made into a syrup or wine.
(Note: If using as a food, ensure the berries
are ripe as green berries, and the leaves
and stems, can be mildly poisonous.)
Apart from the very small number of
people that have an allergy to Sambucus,
when taken as directed, there are no
Photography Bigstock
recorded side-effects or interactions and
no known contraindications.
References available on request.
Dr Karen Bridgman is a holistic practitioner at
Australian Biologics, Sydney, and Pymble Grove
Health Centre, Gordon.
Don’t let cold and flu get
the better of you!

Give your body a fighting chance against the common cold or flu this winter. Speak to a Natural Healthcare
Practitioner who can recommend specific Natural Medicines and lifestyle advice to help reduce the severity of
your symptoms and get you back on your feet sooner. Bounce back faster and enjoy winter!

Metagenics quality Natural Medicines are only available from Natural Healthcare Practitioners.
MET4972 - 02/17

Find a Natural Healthcare Practitioner near you.

metagenics.com.au
 FUNCTIONAL FOOD
CHICKPEAS
Chickpeas are legumes that are often called gram, garbanzos, chana or Egyptian peas.
They have a range of health benefits from weight management to heart protection.
C
hickpeas come in different colours:
yellow, green, red and black. Two
major types exist today: the light-
seeded kabuli type and the smaller, darker
desi type. High in protein, chickpeas are
one of the earliest cultivated legumes;
7500-year-old remains have been found in
archaeological sites of Jericho and Cayonu
in Turkey where it’s thought they were first
domesticated. Wild chickpeas have also
been found in the Mesolithic layers in caves
in Southern France (c. 7000 BCE).
Ancient people associated chickpeas
with Venus and ate them to boost sperm,
milk and urine production — the last for
the relief of kidney stones. They have been
used roasted as a coffee substitute, too.
Apart from being a food source,
historically the leaves, stems and pods
of the chickpea plant were grown for
various acids. These were used for various
medicinal purposes: as an aphrodisiac,
for bronchitis, mucus build-up, cholera,
constipation, diarrhoea, indigestion,
flatulence, snakebite, sunstroke and warts.
Further, the chickpea has been used to
expel parasitic worms from the body,
as well as to treat blood disorders and
biliousness (liver or gall bladder-related).
Today, chickpeas are not only a
nutrient-dense food but provide income
for small farmers while also adding
nitrogen to the soils in which they are
grown. India is the largest producer.
CHICKPEA NUTRITION
Chickpeas contain dietary bioactives
such as phytic acids, sterols, tannins,
carotenoids and other polyphenols such
as isoflavones. They are lower in trypsin
and chymotrypsin inhibitors than other
legumes, leading to higher bioavailable
nutrition levels and fewer digestive issues.
Chickpeas have a similar nutrient profile
to both vegetables and protein foods, so
can partly fulfil the requirements of both
food groups. They are high in protein
(including the essential amino acids lysine,
isoleucine and tryptophan), dietary fibre
and resistant starches, polyunsaturated
fatty acids, vitamins A, E and C, folate,
magnesium, potassium and iron.
More digestible than other legumes and
cereals, cooked chickpeas are 60 per cent
18 | WELLBEING.COM.AU
Chickpeas
WORDS / DR KAREN BRIDGMAN
water, 9 per cent protein and 3 per cent fat
(of which 75 per cent are the unsaturated
fatty acids, mainly linoleic acid).
Soaking and cooking increases protein
quality, digestibility and essential amino
acid index while reducing the sugars and
increasing the fibre. Germination improves
protein digestibility (less than cooking) but
retains the water-soluble minerals and B
vitamins more effectively.
Just 100g of chickpeas meets the
recommended daily value of iron and zinc
in a daily 8400kj diet; 200g meets daily
magnesium requirements. Young leaves of
the plant can also be eaten as greens with
more minerals than cabbage or spinach.
COOKING
Chickpeas are used in the culinary world
in multiple ways: as cooked legumes, as
flour, popped (like popcorn), boiled, baked
or fried, but the most popular preparation
is in hummus. Chickpeas can even be
preserved in syrup and eaten as sweets or
the cooking liquid (aquafaba) made into a
meringue (as an egg white replacement).
Studies on humans eating chickpeas
or hummus twice a week showed they
had better scores for a variety of nutrients
compared to non-consumers, including
higher levels of dietary fibre, PUFAs,
vitamins A, C and E, folate, magnesium,
potassium and iron. Four tablespoons of
hummus provide the equivalent of two cups
of legumes and vegetables per week.
THERAPEUTIC EFFECTS
Weight management
High-fibre diets low in energy density, with
low GI (glycaemic index) and moderate
protein, are important in weight control.
Regular consumers of chickpeas were 53
per cent less likely to be obese and 51 per
cent less likely to have an elevated glucose
level than the normal population. They also
had a lower body mass index and lower
waist circumference.
Glucose & insulin response
Chickpeas have a low GI of 15–28,
depending on whether consumed as
hummus or beans. The higher fat content
of hummus lowers the GI. In one 20-week
study, chickpeas significantly improved
glycaemic control in 45 subjects with
cardiovascular disease. Chickpeas improve
insulin resistance and prevent postprandial
hyperglycaemic and hyperinsulinemia
induced by a high-fat diet, lowering the risk
of type 2 diabetes.
Cardiovascular disease
An Australian study showed chickpea
consumption was associated with a
significant reduction in total serum
cholesterol and low-density lipoproteins. A
high chickpea diet also decreased systolic
blood pressure in overweight people and
visceral adiposity improved, indicating a
reduction in risk factors for cardiovascular
disease. Chickpea flour was shown to be
antioxidant and reduced lipid peroxidation.
Cancer
A diet with 10 per cent chickpea flour
added showed a 64 per cent reduction in
suppression of cell proliferation and the
induction of apoptosis in cancers, possibly
due to the high levels of polyphenols and
increased production of the short-chain
fatty acid, butyrate.
Gastrointestinal system
Human studies of chickpea consumption
report overall improvements in bowel
health and bowel movement normalisation.
Adding 1.5 cups (or more) of chickpeas
to the diet weekly has shown major
nutritional improvements, with hummus
fans showing significantly higher scores for
nutrients from total vegetables and whole
grains. This, combined with improved
weight management and reduced risk for
diabetes, cardiovascular disease and some
Photography Bigstock
cancers, makes chickpeas a tasty and easy
way of improving health.
References available on request.
Dr Karen Bridgman is a holistic practitioner at
Australian Biologics, Sydney, and Pymble Grove
Health Centre, Gordon.
 BYRON YOGA RETREAT CENTRE
50 Skinners Shoot Rd, Byron Bay
www.byronyoga.com
info@byronyoga.com | 02 6685 8327
 ROAD TEST
WELLNESS APPS
Revolution, at your fingertips
Smartphones can be portals to greater stress — or, through wise
app choices, you can use them to enhance your wellbeing.
A
n idea has been
regaining traction of late:
the design of technology
with humans in mind.
This, of course, has been the promise
of technological developments from
the wheel to the plough to the solar
panel — to support, not suppress,
humanity. And yet not all inventions
help the human race function
more optimally. Think guns. Think
automated supermarket checkouts.
Think Candy Crush.
The locus of this particular
paradigm shift has been Silicon
Valley, where a man named Tristan
Harris has been trying to convince
movers and shakers in the tech world to
apply moral integrity to software design.
The founder of advocacy group Time
Well Spent, Harris is set on stopping the
industry from encouraging our addiction
to digital devices. Watch his TED Talk —
it’s a good one.
Until this tech revolution takes hold,
if you want to truly connect with others,
yourself and each moment, you can
reclaim control of your life by switching
off the smartphone — at least for a short
time. Or choose to use the wonders of
this technology to dive deeply into your
experience of life instead of distracting
yourself in the muddy shallows of endless
social media feeds and notification pings.
How to do this? A good starting point
is to choose your apps wisely. With this in
mind, we’ve reviewed four we love.
GOOD ON YOU
iOS & Android, free
If you like pretty things, it’s nice to be
able to easily suss out which clothing and
accessory brands follow ethical practices
for people and the planet, and this is the
app for that. Launched in Australia in
2015 and now available in New Zealand,
Canada and the US, Good On You rates
more than 1000 fashion brands based on
publicly available information including
independent certifications and rankings,
and credible information published by
brands, the media and NGOs. The interface
is crisp and easy to use: you simply search
by brand or category or browse by category.
20 | WELLBEING.COM.AU
WORDS / DANIELLE KIRK
Choose to use the wonders
of this technology to
dive deeply into your
experience of life instead
of distracting yourself in
the muddy shallows.
You can also set your ethical preferences
— do you value the environment, labour
rights, animal protection or all three? —
and your clothing style.
CLUCKAR APP
iOS & Android, free
This free app developed by consumer
rights protection body CHOICE as an
extension of its Give A Cluck campaign has
the fancy tagline of “augmented reality
free range egg detector”. But it’s pretty
straightforward. You open the app, point
your phone camera at the top of an egg
carton and the app tells you whether those
googs are free-range or not. If the chooks
are legitimately able to roam, you’ll learn
just how good the brand’s free-range
claims are. Brands with stocking densities
fewer than or up to 1500 hens per hectare
— the figure advocated in CSIRO’s egg
Model Code of Practice — pass the test.
Launched in 2016 after consumer affairs
ministers approved a standard allowing
producers to cram 10,000 hens on a
hectare and still advertise eggs as “free
range”, it’s a fantastic tool, and animations
keep it playful, too.
MOODMISSION
iOS & Android, free
When a crowdfunding campaign
gets an app off the ground, you
know there’s a real need for it.
Fair enough, given anxiety and
depression rates are on the rise
and the aim of the team behind
MoodMission is to empower
people to change the way they
feel. Developed by Doctor of
Psychology (Clinical) student
David Bakker as part of his thesis
and launched in late 2016, this
app provides evidence-based
strategies to improve your mood.
On downloading it, you complete
questionnaires, which feed into Bakker’s
research. Then you simply plug in how
you’re feeling to receive a tailored list
of five quick, effective things you can do
to help and why each works. It’s easy to
use, the language is simple, the research
is transparent and, because it can be
at your fingertips in anxiety-inducing
or distressing situations, it helps you
develop a toolkit for coping better with
these scenarios in the future.
1 GIANT MIND
iOS & Android, free
There are loads of meditation apps out
there and, while you may be familiar with
the hugely popular Headspace and Insight
Timer (both free, both fantastic), 1 Giant
Mind has been keeping us company of late.
An introduction to meditation for those
who like a little structure, this app teaches
you to meditate in 12 steps that build upon
each other and take 15 minutes each. Then
you can take a 30-day challenge to help
entrench a daily meditation habit or choose
from 10-, 15- or 20-minute sessions
accompanied by guidance and music or
silence. You can also watch video tutorials
or read FAQs to learn about meditation and
its benefits, record your experiences in a
journal and set a timer to alert you when
Photography Bigstock
it’s time to meditate next (just quietly, that
may be our favourite feature!).
Want more? See the box Apps to Aid
Meditation & Mindfulness on p48.
Danielle Kirk is editor of WellBeing.
 HOLISTIC JOURNEY
THE GAWLER CANCER FOUNDATION
Inner healing wisdom
We chat to Ian Gawler, founder of The Gawler Cancer Foundation,
to discover how mind-body medicine helped him fight cancer.
How did the Gawler Cancer
Foundation begin?
The Gawler Cancer Foundation
began out of my own personal
experience with cancer and a
heartfelt wish to help others
with what I had learnt. It all
started in 1975 when, as a young
veterinarian and decathlon
athlete, my life was inextricably
changed by a diagnosis of bone
cancer and consequent leg
amputation. This all unfolded
in the early pioneering days of
mind-body medicine — which
I embraced fully. I was fortunate to
experience a remarkable recovery, news
spread and many people enquired as
to how I had survived. This led to the
inspiration to bring people together so
we could learn, share experiences and
support each other.
The first cancer group was non-
residential and held in a house in
Melbourne in 1981. In 1984, the work had
expanded greatly, residential programs
commenced and the foundation was
established as a not-for-profit charity to
foster its development. In 2010, I retired
from official duties at the Foundation
but I still enjoy time as a guest facilitator
presenting various meditation retreats
and programs.
What was your initial vision and how
has that changed over time?
The initial vision for The Gawler Cancer
Foundation was very much about helping
people to use their own resources to
support their recovery from cancer. When
it started in the early 80s, many had the
expectation that “you develop cancer
and you die”. The medical profession at
that time had no belief that individuals
could activate their own immune systems
and healing potential in a way that could
meaningfully contribute to their recovery.
So ours was something of a radical stance
for those days. Today, some of the amazing
new anticancer drugs specifically target
immune function so, more than ever, this
vision of stimulating your immune system
stands. The foundation empowers people
to play an active part in the healing process
— in body, emotions, mind and spirit. This
forms part of a truly integrative approach.
22 | WELLBEING.COM.AU
Can you please share with us your
journey with cancer?
The initial diagnosis and leg amputation in
1975 brought about such profound change
in my life that it revealed the central role
of the mind. It became clear that, if I were
to focus on what I had lost, life would be
miserable. Instead, I focused on what was
possible and a whole new life emerged.
But when secondary cancer appeared
later in 1975, there were no medical
treatment options and my life expectancy
was put at 3–6 months. So, again, my
mind was central: it decided to aim for
recovery. This was accomplished through
learning positive thinking, relaxation,
concentration, meditation, contemplation
and guided imagery techniques.
What is a typical day like on retreat?
Participants in the Foundation’s retreat
programs awake to the deep, natural peace
of the Upper Yarra Valley. Group meditation
is the first activity of the day, supported
by an atmosphere of peace, tranquillity
and healing. Breakfast follows and, like
all meals, it is largely organic with much
of the produce coming from the centre’s
extensive gardens. The quality of the
food is amazing. During the educational
sessions, the group meets to discuss and
learn new possibilities with the focus on
what is possible, what lifestyle choices
there are and what each person can do for
themselves at home that will be practical
and effective. The days are designed to use
people’s time meaningfully but to include
time for rest, reflection and regeneration.
What meditation is practised at Gawler?
The method of meditation taught by me
and practised at The Gawler Cancer
Foundation is Mindfulness-
Based Stillness Meditation
(MBSM). From our experience,
this is an ideal method for
everyone who is interested in
meditation for health, healing
and wellbeing. The aim is to learn
to relax the body, calm the mind
and progress using mindfulness
techniques into the deeper
stillness of meditation.
What is Gawler’s unique
approach to healing?
The Foundation’s approach is
about lifestyle medicine: what people
can do for themselves. This is different
from the approach of conventional
medical treatments and even natural
therapies that aim to do something
useful to or for people. While these
external healing modalities can have
real benefits, we are specifically
interested in the internal ones. Our
retreats address the therapeutic
potential of what we eat and drink, how
we manage our emotions, how we train
and use our minds and what meaning
and purpose we find in our lives.
What are your top three tips for living
a life free of disease and stress?
Eat good food, meditate and connect with
your purpose and meaning in life. All else
flows from there.
What’s next for you and the Foundation?
We will always continue to offer real
hope, but when the foundation started
there was a lack of information. Now, we
are in information overload, the mixed
blessings of the technological age. We
are seeking new ways to help people sift
through all the information and to make
informed choices. This necessitates
embracing new technologies and the
possibilities that are there with new
media. Personally, I have been involved
Photography theconnection.tv
in developing two meditation apps: one
is a meditation course; the other enables
other meditation teachers to support
their students by uploading their material
easily and cost-effectively. However, my
sense is that, amid all the technology,
people are coming once again to
recognise the power of community.
Certified Organic
Chamomile Flowers
 ART FOR ART’S SAKE
ZEVA MIRANKAR

WellBeing gives space to the creative souls in our community

ZEVA MIRANKAR
E: zevamirankar@gmail.com
W: facebook.com/madeby
zevamirankar, facebook.
com/zevamirankarprocess,
instagram.com/zevezeve

Giving myself the space

to make art is something
I do regularly and I find it
therapeutic. Sometimes I
explore how I’m feeling and
at other times I respond to
my environment or simply
play with the materials. To
me, the process is what’s
important, rather than the
product. I enjoy the playfulness
and the endless possibilities
art making brings. I value
curiosity and I like noticing
beauty in the everydayness
of life. I find inspiration in
objects, experiences, people
and nature. I find myself
exploring different mediums
like watercolour, pencil
drawings, movement, film,
poetry and photography. I love
how creativity allows me to
make sense of the world we live which allows the person to I believe we’re all creative and knowing, I have learnt we
in and, in the process, come to express their emotions through and able to heal and understand can feel greater connection in
know myself better. I get into a art making. Being skilled in art our experiences. We all have relationships and expand our
state of flow when making art technique is not a requirement the power to reach our full personal growth.
and I reflect and learn more — it’s about finding a voice and potential and have fulfilled
about things as I create. making meaning whether with lives. Through reflecting and New Beginnings
I’m studying my Masters a simple stick figure, a splash being open to new ways of being 21×29.7cm, watercolour and pen
in Arts Therapy and I see the of colour or sounding a single
power of using the arts as a note. We explore questions like:
Are you an amateur artist and would you like to see your art
way to explore and make sense What does that colour say about appear on this page? Email a high-resolution colour copy of an
of our lives. The magic of art you and your experience? What unpublished artwork to wbletters@universalmagazines.com.au
therapy is created in the safe does it symbolise or inform you or post it to WellBeing, Locked Bag 154, North Ryde, NSW 1670.
space of a therapeutic session, of? How does it make you feel?

24 | WELLBEING
Choose to Be a Well Being

Put
calcium
in its
place
New Blackmores Vitamin K2 Melt 180mcg is a 1-a-day
formula containing 180mcg of MenaQ7Æ Vitamin K2.
rts
It supports the deposit of calcium into bones and supports
bone health in post-menopausal women. Available in a
K
YDQLOODŴDYRXUHGPHOWWKDWUDSLGO\GLVVROYHVLQ\RXUPRXWK
no water needed. Visit blackmores.com.au for more
information.

*IRI MarketEdge, Vitamins and Dietary Supplements, Australia Grocery Pharmacy, Value Estimated
mated Local Demand Sales, MAT to 01/01/2017.
Always read the label. Use only as directed. Vitamin supplements should not replace a balanced diet. CHC72196-0217
 THINKERS & DOERS
STEPHANIE LORENZO
FREEDOM FIGHTER
Project Futures founder Stephanie Lorenzo is a shining example of how one
big-hearted, headstrong woman can make a massive impact on others’ lives.
“  I
n a world where abuse hides in
the shadows arose one woman
... her mission ... to help the
helpless, to emancipate the
enslaved, to speak for the mute.” This
could be Stephanie Lorenzo’s biopic
trailer, but the inspiring leader humbly
insists she’s just an average Aussie girl
who enjoys snowboarding, travelling
and autobiographies.
Lorenzo’s whole world changed
when at 21 she read the real-life
account of a child sold into prostitution.
Though many are outraged by human
trafficking, what made this young
woman different was her decision and
determination to do something about it.
She couldn’t carry on with her privileged
life and ignore the atrocities.
Today, at 31, the Sydneysider has
achieved what few would dream of doing
26 | WELLBEING.COM.AU
WORDS / CAROLINE ROBERTSON
in a lifetime. Since she founded the not-
for-profit organisation Project Futures in
2009, it has raised over AU$4.5 million,
attracted more than 8000 supporters and
helped hundreds escape the trafficking
trap. She’s also been named among The
Australian Financial Review and Westpac
100 Women of Influence and been
nominated as Australian of the Year.
It’s a tall feat from this five-foot-one
Macquarie University International
Communications graduate. Lorenzo
shares how she was propelled from
complacency to positive action.
ON YOUR BIKE
Born in the Philippines to Chinese
parents and raised in Australia, Lorenzo
was instilled with philanthropic values
from an early age. “My parents sparked
ethics of giving and gratitude in me,”
she says. “They were always helping out
in the community.”
At 21, Lorenzo’s wanderlust led her to
Cambodia where she joined a bike trip to
raise funds for The Muscular Dystrophy
Association of Australia. “It was at that
time I picked up a book by Cambodian
woman Somaly Mam and read it cover
to cover in one night.” Somaly Mam was
sold into sexual slavery aged 12 and
later, with no resources, set up AFESIP
Cambodia, an organisation with safe
houses for recovery, education and
reintegration of survivors.
Wondering what she could do to
help, Lorenzo decided to do the same
cycle challenge the next year and get
her friends to come. Armed with an
articulate voice and a “don’t ask, don’t
get attitude”, she rallied her network for
a feel-good getaway, giving back to the

host country. Twenty-one people came
on that first cycle, raising US$80,000.
“I never intended to start a charity but,
after meeting people in the safe houses,
I realised how horrible their situation
was and decided to keep running events
and enlist others,” Lorenzo recalls. “I
wanted to create an outlet for people to
help, have fun and give back rather than
guilting people into giving.”
FUN FUNDRAISING
Back home, Lorenzo was faced with
a quandary: “How do you engage a
selfie-obsessed millennial generation?
And how do you get them to care about
issues they can’t imagine?” Her answer?
Invite them to a party with a purpose.
“That was how Projects Futures was
born; party after party, bike ride after
bike ride, we wanted social networking to
equal social responsibility,” she says.
Her ways of making fundraising
fun is the secret to Project Futures’
success. Who wouldn’t pay to toss their
boss out of a plane? Toss the Boss
was just one of Project Futures’ 2016
events, with 40 willing Sydney business
leaders collectively raising AU$60,000 by
plummeting from a plane at 14,000 feet.
Project Futures continuously hosts
successful small and big events that
have raised over AU$300,000 to assist
them to eradicate human trafficking
and slavery in the Asia Pacific. Events
vary from movie nights to overseas
adventures. Whether organising your
own fundraiser, joining an existing event
or donating directly to Project Futures,
Lorenzo enthuses that there are many
avenues to say no to human trafficking.
Ever wanted to see Cambodia? What
better way to immerse yourself in the
culture than via a 10-day cycle through
ancient Angkor Wat, meandering along
the Mekong river and pausing for lunch
in rustic rural villages before exploring
the exciting city of Phnom Penh? “You
also see first-hand how your fundraising
efforts help transform and restore the
lives of survivors,” says Lorenzo.
How about soaking up the scenery
on a Great Ocean Walk? On this three-
day trek, participants are guided by a
shipwreck historian and an Aboriginal
elder from Apollo Bay to the Twelve
Apostles. Or, try a 10-day tour of Spain’s
sacred Camino de Santiago trail and
absorb Spain’s culture, nature, art and
architecture with kindred spirits.
HELPING THE HELPERS
Since 2009, Lorenzo has built Project
Futures from a one-woman show into
a team of passionate professionals
and partners dedicating their time and
talents to ease others’ adversity. But
it hasn’t been easy. “It’s very hard to
constantly ask favours but it’s something
we need,” she explains. “Innate empathy
is in everyone, but I wasn’t afraid to go
out of my comfort zone to act on it.”
Lorenzo’s infectious enthusiasm
and indomitable spirit are evident when
watching a movie of a Cambodian
cycle challenge. Everyone’s muddy,
some injured after a hard day’s ride,
yet Stephanie sees them through
the potholes with a smile and
encouraging words. By trip’s end,
the group’s exhilaration and sense of
achievement is palpable — they’d made
a compassionate connection with the
Cambodian people that was priceless.
Where do funds raised go? “Project
Futures informs, inspires and equips
others to combat human trafficking,”
Lorenzo explains. “It raises awareness
and money for existing anti-slavery and
human trafficking organisations.”
Focusing on the Asia-Pacific region,
Project Futures helps to transform and
“How do you engage a
selfie-obsessed millennial
generation? And how
do you get them to care
about issues they couldn’t
conceive of?” [Lorenzo’s]
answer? Invite them to a
party with a purpose.
restore the lives of victims, survivors
and those at risk of human trafficking,
slavery and exploitation. It achieves this
through holistic prevention, education,
rehabilitation, reintegration, employment
and advocacy. “We focus on support of
specific organisations that meet our
criteria so we can set up sustainable,
long-term infrastructure for prevention
as well as problem solving.” Project
Futures is not a grant giver.
Lorenzo is resolute about their
standards: “We track our progress
closely and continuously support the
same projects, keeping costs minimal
and very transparent. We visit partners
every year and publish our progress
report bimonthly plus an annual report.”
Supporters can see how they’re making
a tangible contribution to needs such
as housing, counselling, medical care,
education and employment.
THINKERS & DOERS
STEPHANIE LORENZO
STOPPING THE MEAT MARKET
Human trafficking is the fastest-
growing crime industry worldwide,
worth an estimated AU$150 billion.
Eighty per cent of the victims are girls.
It involves the illegal trade of human
beings for the purpose of cheap or slave
labour, sexual and domestic servitude
or forced marriage. Victims are drawn
in due to poverty, poor education,
migration or kidnapping.
Shockingly, there are an estimated
45.8 million people enslaved globally,
including 2 million children being sold
and 4300 people enslaved in Australia
today. “Even Australia has victims
of domestic servitude, sex trade,
construction, hospitality and agriculture,”
says Lorenzo. “Businesses need to be
aware of migrant workers’ rights.”
Project Futures has partnered with
three Australian groups since 2011 to
uproot the weeds in our own backyard.
The Salvation Army’s Trafficking and
Slavery Safe House provides supported
accommodation for female victims of
trafficking or slavery. The Freedom
Advocates Project champions the
rights of people who have experienced
human trafficking or slavery. The Child
Wise Protective Behaviours Personal
Safety Program promotes strategies
and awareness of “safe” behaviours for
children to avoid and address abuse.
In Cambodia, poverty and poor
education have led to an estimated
256,800 people enslaved nationwide
with about 22 per cent victims of forced
marriage. Cambodian organisations
supported by Project Futures are AFESIP,
an eradication and empowerment
charity for victims of trafficking, and the
Cambodian Children’s Trust (CCT), which
educates kids to escape poverty and
become ethical community leaders.
CCT runs programs in schools and
youth centres around Battambang
to prevent vulnerable children from
being trafficked, subjected to child
labour or ending up in orphanages. It
costs just US$2500 for a Cambodian
girl to train in her chosen vocation, so
Project Futures’ funds are sponsoring
significant changes.
SUCCESS STORIES
Lorenzo’s real rewards are when she
hears of the heartening progress of
Project Futures’ recipients. “The hard
work didn’t seem so hard when we
learnt stories like Nora’s,” she says.
A girl rescued from sexual abuse who
Lorenzo met on her first bike ride
in 2009, “[Nora has] since earned a
WELLBEING.COM.AU | 27
 THINKERS & DOERS
STEPHANIE LORENZO
Bachelor of Psychology and is working
back in the safe house that sheltered
her.” Or there’s the young Cambodian
woman who recovered in a safe house
and got a spot on a local radio station to
share her story.
Lorenzo also tells the tale of Ly
Thia, who survived and thrived due to
her unbreakable spirit and AFESIP
Cambodia. “At only 10 years old, Ly Thia
was living in Vietnam and was sold by
her aunt. She was unpaid, overworked,
abused, raped and dragged from
brothel to brothel.” Eventually, she was
given sanctuary in a safe house. “She
decided not make her past equal her
future. Not to be angry at the world. To
help people and tell her story so she
could be an example to inspire others.”
Then there’s Sina Vann, who was
forced to service 20–30 clients a day in
brothels from a young age. Today, she’s
salvaging her life and hope thanks to
AFESIP and says she is deeply grateful
for a second chance: “Love is very
important for us because we never got
it from anyone. We have power now
because you all support us.”
Another woman, Srey, was being
trafficked from Cambodia to China with
other girls. Immigration at Siem Reap
28 | WELLBEING.COM.AU
Airport grew suspicious and detained the
group, arresting their female escort and
referring the girls to AFESIP. While in the
care of AFESIP’s recovery centre, Srey
was given safe and secure housing, legal
assistance, medical care, counselling,
support and other life skills training
before enrolling in a vocational course.
She’s now realising her dream to run
her own small restaurant. “I am very
happy and proud to have graduated, now
able to use a skill I love to earn money
and support my family. I like making
food. When I have enough money, I want
to open my own small restaurant. It is a
dream I have had since I was young.”
WHAT YOU CAN DO
Lorenzo is a big believer in the power
of connection, “having fun, being social
and attaching that to a good purpose”.
Never doubt you can make a difference.
Even simple efforts can reap great
results and, remember, a little goes a
long way in developing countries. Take,
for example, Samara, who hosted a
fundraising event for Project Futures.
A trivia buff, she chose an afternoon
of games at her local bowling club,
created a Facebook page, linked it to her
ticketing platform and raised AU$5500!
Lorenzo offers simple strategies to
fu
fundraise for any charity that moves
yo
you. For example, instead of getting
bi
birthday or Christmas presents, ask
pe
people to donate to your chosen cause.
Ho
Host an event like a morning tea, party,
ka
karaoke, bowling, movie night, auction,
wo
workshop or theme day or offer your
se
services. To up the ante, ask your work
to match your donation dollar for dollar.
Above left: Project Futures participant
Mel with two AFESIP safe house residents
after finishing a half marathon in 2011.
Below: Making friends in Cambodia on
the International Cycle Challenge 2014.
You can also be a conscious
consumer, she says. “Check if your
clothes contributed to child labour by
asking where they’re made.” Lorenzo
suggests using Good On You, a free app
showing which brands follow ethical
practices for people and the planet.
Contacting companies to question why
they support unfair work practices can
also create waves of change. A recent
example is when Apple stopped sourcing
cobalt mined by Congolese children due
to public uproar at the hellish conditions.
Encourage your company to get
involved and get the gift of giving like Leo
Young, CEO of Synergy Fitness, did: “As
a father and grandfather of girls, this
issue struck a real chord and made me
realise how truly privileged we are in
Australia, but also that there were girls
around the world living without hope of
ever being able to change their fate,” he
says. “I wanted to use the resources at
my disposal to make a difference and
support Project Futures.”
FUTURE GENERATION
When asked what the future holds for
the mother of Project Futures, Lorenzo
sighs deeply. “This may shock you
but, though I’ll always be involved with
Project Futures, I’ve decided to resign
as CEO because I don’t feel I’m the best
person to lead it forward. It has been
an extremely difficult decision to let
go [but] this work was truly tough and
challenging and I need a break. I believe
everything in life has a cycle. These
cycles allow you to explore, discover and
get curious again — not stay stuck.”
Lorenzo won’t slow down for long,
though: she was born to shine and
enlighten others. Her legacy will live on
in Project Futures and a movement she
calls Gen F (Generation Futures) — an
ageless platform of mutual passion,
authenticity, meaning and ethics that
Lorenzo embodies. It’s about the balance
of taking care of ME and WE. As Somaly
Mam, the activist whose book sparked a
movement, advises: “Love yourself, but
life is not just about yourself. Life is also
about sharing, about participation, about
giving and forgiving. We have a lot of
space; our heart is never full. The more
we give love, the more we’ve got.”
For more on Stephanie Lorenzo and
Project Futures, visit projectfutures.com or
@projectfutures on Facebook and Twitter.
Caroline Robertson is a naturopath, first-aid trainer,
freelance writer and mother to a fantastic fairy. She
ran a charitable clinic in India and now practises in
Sydney. For consults, courses or health retreats, see
carolinerobertson.com.au or call +61 430 092 601.
 trust
THE NATURAL HEALING
POWER OF HERBS

ARNICA CREAM
Traditionally used for the temporary relief of
bruising, mild sprains and minor sports injuries.
 Paraben free
 Fast absorption
 Australian made

THE ACTIVE INGREDIENT IS EXTRACTED FROM

THE FLOWERS OF THE ARNICA MONTANA PLANT
Available in health food stores and pharmacies
Always read the label and use only as directed. www.martinandpleasance.com
If symptoms persist, please consult your healthcare professional. CHC 71328-04/16
 MIND
DEVELOPING SELF-AWARENESS
S
elf-awareness is something you
naturally begin to develop around
your first birthday. But it isn’t a
completely automatic process;
rather, it’s something you need to
consciously address the older you get.
Busy lives, distractions and fear are
often at the heart of why we neglect
self-awareness — yet it’s really the
only way forward if you want to build
better relationships, achieve your
goals and lead a contented life.
As a topic of both philosophical and
later psychological study, self-awareness
is about understanding who you are in a
practical sense. That is, why do you do
the things you do? Why do you behave
in certain ways? Why do you struggle to
begin the process of meeting your health
or professional goals? Why can some
people influence your moods so easily?
The answers lie within you and are
based on a combination of genetics
and environment — that is, the traits
and vulnerabilities you’ve inherited as
well as your experiences. No one is
the same as you: no one can have your
experiences or your combination of
genes, not even siblings growing up in
the same home. As such, you cannot
look for explanations and solutions to
who you are anywhere else. You are
your best source of information — as
long as you know how to look for it.
THE SCIENCE OF KNOWING SELF
According to psychologists, self-
awareness is a psychological state in
which individuals are aware of their
traits, feelings and behaviour. Yet self-
awareness is more complicated than
an admission of anger or frustration,
an admission that you’re sociable
or unsociable. Instead, it’s about
unmasking whether anger is situational
or something simmering continuously
beneath the surface; if frustration is
about not getting what you want from
the truth within
Understanding your traits, feelings and behaviours, both good and bad,
is vital if you want to build better relationships, achieve your goals and
lead a contented life. It takes bravery — but the payoffs are worth it.
30 | WELLBEING.COM.AU
HOW TO BECOME MORE
EMOTIONALLY AWARE
Practise observing how you feel.
Observe your behaviour, both
general and context-specific.
Practise responding rather
than reacting.
Question your feelings without
judgement. Ask: why do I feel like
this, in this place or with this person?
others or not being able to provide it
for yourself; if your sociability is about
being loved or your unsociability about
being overly self-conscious. In short,
generalisations are not what self-
awareness is about.
To achieve self-awareness, then, you
must look at what you do, your motives,
what you think, how you react to certain
events, people and situations and
whether or not that needs managing
or refining to allow you to achieve what
you want from life. You must look at
yourself from a perspective of distance,
a perspective where you don’t view
yourself through rose-coloured glasses
but with honesty and a willingness to
see yourself wholly — warts and all.
How do you achieve this? Take
your cue from mindfulness, a process
that allows you to view yourself
objectively and without judgement
or defensiveness. Once you begin to
become self-aware, you can then use
other tools to manage what you find.
Achieving self-awareness is not
an easy or necessarily pretty process.
The truth about yourself may be
discomforting or even distressing —
yet no one is perfect and nor do they
have to be. Self-awareness isn’t about
becoming an ideal human being;
instead, it’s about understanding self
to better manage your flaws while
harnessing your strengths.
WORDS / NIKKI WILLIAMSON
It’s this that is the hardest aspect
of self-awareness: acknowledging that
you may not always behave in ways
that nurture self or others, that you
don’t always behave appropriately or
say the right things. But without this
acknowledgement it’s impossible to
make real changes to become the kind
of person you wish to be.
It’s important to remember that the
process of developing self-awareness
isn’t about passing judgement. Nor
is it about labels of good or bad. It’s
simply about becoming aware. It’s about
ensuring that what you do aligns with
your values and ambitions; that you’re on
the same page, internally and externally.
When internal values don’t align with
behaviour, it’s necessary to work out why
and then act to change it. If you don’t
attend to this discrepancy, you live a half-
life where you feel uncomfortable in your
skin; where guilt, frustration, grief and
emotional pain can overwhelm you.
ABOUT THOSE NEEDS & GOALS
Self-awareness involves keen
introspection but it’s not about self-
absorption or overthinking everything
you do and say. It’s simply about
being aware of your needs and goals
and working out what you can do to
improve your chances of attaining them.
Realising that what you’re doing isn’t
correlating with what you want is half
the battle; the other half requires you to
rethink your actions so you can realign
yourself to reflect more truly who you
are and what you want to achieve.
Understanding who you are and
why you do what you do is crucial
for meeting personal goals such as
developing and maintaining healthy
intimate relationships. But self-
awareness is not just about achieving
emotional equilibrium. It’s also about
opening a path toward practical
achievements such as a better career,
 MIND
DEVELOPING SELF-AWARENESS

financial security, fitness and weight

loss. Self-awareness affects every
aspect of life so its importance is high
— despite the fact most people operate
on autopilot most of the time.
So how can you make the necessary
changes toward introspection? How
can you begin to make that journey
into yourself?
A therapist or other nurturing
relationship can help you to face
your truths and deal with them in a
carefully managed way but you can
also take steps on your own. The most
difficult aspect of self-awareness is
that it exposes you — completely. Self-
exposure is necessary if you want to
live a more honest life but, for some,
being exposed is too frightening even to
contemplate. If you shy away from the
idea of bringing others into your quest
for self-awareness, it is possible to
begin the process in private.

HOW TO UNCOVER YOUR

BLIND SPOTS
Everyone has blind spots: behaviours
and attitudes that you fail to
acknowledge, things about yourself
that are known to others but not usually
to you. Sometimes these blind spots
reflect traits that can be harmful. For
example, you may become defensive
when criticised on any level; you
may be judgemental or harsh in your
observations of others. You may imagine
you’re being thoughtful and helpful
while others may see the behaviour
as manipulative; you might think of
yourself as passionate while others see
you as narrow-minded.
These and other unhelpful traits
are things people are often unaware
of in themselves yet may harm that
individual’s reputation, relationships THE VANITY BLOCK mechanisms, you need to know them,
and opportunities to achieve their goals Author and psychologist Cordelia Fine so here they are:
and desires. has dubbed that part of your thinking Denial. Pretending you haven’t said,
You can also be blind to your that protects you from the truth of done or felt something that you have.
strengths — again, things that are yourself the “vain brain”. She describes Repression. Blocking unacceptable
obvious to others but not to you. These it as a defensive mechanism the brain thoughts and feelings or memories of
are traits and skills that would see you uses without conscious effort to shield things that you’ve done or said when
achieve more if you harnessed them. individuals from their failings. It’s a self- they arise.
For example, it may be that you can serving bias that — despite evidence Rationalisation. When you attempt
put people automatically at ease, that to the contrary — allows you to believe to put a thought, behaviour or feeling
you’re perceptive or resilient. Perhaps you’re not responsible for your mistakes in a different light or try to justify it in
Photography Getty Images

you’re a quick thinker, able to problem-
solve effectively and efficiently, or maybe
you’re patient and good at detail.
These finer points are also
something that self-awareness can
unveil and, as with your less-appealing
traits, can be analysed and managed
through introspection and then action.
or bad behaviour. It offers excuses that
keep you from having to examine your
motives, emotions and behaviours: it was
someone else’s fault, circumstance, bad
luck, illness, exhaustion.
Unfortunately, humans have a whole
range of ways to protect themselves
from the truth. In order to defeat these
some way.
How do you learn to switch off these
automatic defences in order to get a
clear unfettered view of your worst
and best self? Knowledge, as they
say, is power and observation is the
surest way to learn about others and,
crucially, yourself.

WELLBEING.COM.AU | 31
 MIND
DEVELOPING SELF-AWARENESS
So, if you observe when these
mechanisms are triggered you can
begin to analyse what you’re trying to
protect yourself from. Do you rationalise
your anger? Do you deny the hurt your
words might have caused? Do you
repress memories of a time when you
behaved badly, blocking any chance of
changing your future?
OBSERVING YOUR
EMOTIONAL RESPONSES
Thoughts and behaviours should be
the main target of any attempts at
self-awareness; however, it’s your
understanding of the emotion that
triggers your thoughts and behaviours
that will give you a firm foundation to
act upon.
What psychologists understand is
that what you think, say and do stems
from your emotional responses to your
environment and that these emotional
responses have been formed through
past experience, cultural norms,
values and interactions with your
family, friends and peers. As such,
self-awareness requires you to work
backwards from what you can easily see
of yourself — what you say and do — to
what is less easy: what you think and
what you feel.
Emotions are generally present
before you consciously recognise
them and can be sensed in a range
of physiological changes such as
butterflies in the tummy, spreading
warmth or cold, trembling, clenching of
muscles. It’s rare though to spend time
acknowledging these signs. This means
that, for those bodily changes that
signify emotions like fear, anger, anxiety
or resentment, it’s only through your
words and actions that you realise you
are indeed angry, frightened or anxious.
Emotional awareness, then, helps
you to recognise what’s happening
before you react so that you can identify
your emotions, harness them and/or
manage them. For example, if you can
recognise when you’re becoming angry
you can harness your anger so that it can
be diffused or redirected into a benign
action. Or you can learn to manage it so
that you create habits in which anger is
expressed in ways that don’t harm you or
others via words or actions.
Likewise, if you recognise signs of
anxiety you can identify them before they
become overwhelming, either removing
yourself temporarily from a situation or
conversation or using techniques such
as measured breathing to dampen your
feelings to a manageable level.
32 | WELLBEING.COM.AU
LISTENING TO YOUR SELF-TALK
Self-talk goes on in your head most of
the time with about 6000 thoughts flitting
through your mind each day. Given the
overwhelming number of thoughts, their
impact on your mood and how they can
build on feelings is extraordinary. When
you get into a train of negative thinking,
for example, you can put yourself into
a depressive mood, become short or
snappy with others, become suspicious
or unnecessarily judgemental.
In essence, where emotions trigger
your thoughts, words and actions, your
4 WAYS TO GROW
YOUR SELF-AWARENESS
Know your story as well as how it
affects you.
Make peace with it.
Know your beliefs, emotions and
behaviour patterns.
Identify your relationship patterns.
thoughts also have a feedback function,
potentially making emotions more
potent. Your thoughts, therefore, can
have a huge impact on your wellbeing.
Self-awareness requires you to
become familiar with your thought
patterns, those that inspire or make
you feel confident and those that bring
you down. When you observe your own
self-talk, you can determine where your
thinking most often goes: to the negative
or to the positive. That is, are you
thinking positively or negatively about
yourself or others or your situation? In
observing your self-talk, you can analyse
it, determine what is realistic, what is
judgemental and what your patterns are.
When you do understand where your
self-talk takes you, you can start to use it
as a coach when necessary, as a calming
voice when required and as a guide to
help you to view the world, others and
yourself with less judgement. Changing
your self-talk takes time and effort — but
the rewards can be extraordinary.
THE PAYOFFS
If you want to achieve a better space for
yourself in the world, it’s essential to
be self-aware. All of the advice, training
and self-help won’t work and can’t be
useful if you don’t know how they apply
to you and how you can make them work
for you. Becoming self-aware doesn’t
require you to diminish yourself by
feeling disappointed or dejected when
discovering those things about you that
could be classified as weaknesses;
rather, this knowledge will allow you to
take control of these traits, your future
and your goals to achieve your best.
Gaining self-awareness frees you
from the bonds of guilt, frustration,
hopelessness, ignorance and anguish
by giving you the power to more
consciously choose how you proceed in
Photography Getty Images
any given situation to get the best
outcome for yourself and others. Enjoy
the process.
Nikki Williamson is a freelance writer and teacher.
She has a background in psychology and is currently
working in education in the wellbeing sector.
 SUNDAY 30 JULY 2017
BLACKTOWN
INTERNATIONAL
SPORTSPARK

%/$&.72:1
5811,1*)(67,9$ /
ˆA’k˜€kÌåœØÀÄk‘yÌ
ÌØÄÎ̈AßkÌyؘw

42.195km Marathon
21.1km Half Marathon
10km Run/Walk
5km Run/Walk
2km Kids Marathon

Register online now at

www.blacktown.nsw.gov.au/runningfestival

@blacktowncc BlacktownCityCouncil 9839 6000 Wet Weather Hotline 9839 6577

 HEALTH
TRAIL RUNNING

TRAIL therapy
Running through the wilds is a simple way to combine a
runner’s high with nature’s therapeutic benefits. Throw in
the social aspects of a running group and you’ve get the
ideal remedy for stress, anxiety and depression.
WORDS / JENNIFER CHASTRE PHOTOGRAPHY / SIMON CARTER, ONSIGHT PHOTOGRAPHY

J
odie’s heartbeat slowly
decelerated as she diverted her
dusty 4WD away from the busy
stretch of highway that routinely
took her home after yet another
exhausting day at the office. Her usual
corporate office attire had (by this time)
made way for the gym gear that was
customarily stashed in the boot of her
car along with protein powders, water
bottles, dog leads, pint-sized scooters,
thongs and beach towels that hadn’t
seen the washing machine for weeks.
It was a last-minute decision to ditch
the confines and egos of her local gym
and head out for a bit of solitude and
sanity among the bush trails. It was
to be the necessary distraction she
needed before heading home to dinners,
homework and bedtime storybook
routines. “Me time” was a key part of
her weekly schedule and, without it, it
seemed all would come crashing down.
As the road began meandering
through tree-lined suburban
streets toward the narrow country
thoroughfares, Jodie could feel the
office-induced anxiety slowly abating.
As soon as she left the car and hurdled
over the makeshift fence towards the
rocky trail, she was stepping into a
world that was designed for her. It was
a place where she could see life in a
different way. Hearing the quietness in
nature was the calming, comforting and
mind-quietening effect she needed in
order to maintain some kind of balance.
She didn’t know why, but being out here
wove a weird yet fascinating magic.
THE NATURE CURE
In recent years, researchers have
become aware of a powerful new kind
of therapy that’s as effective against
depression as traditional psychotherapy
or medication. Not only is this therapy
accessible to anyone at any time, it’s also
free — and it’s not even new. In fact, it’s
older than the human race.
This is ecotherapy: contact with
nature. Extensive research conducted
all over the world has identified the
importance of ecotherapy as a tool for
boosting physical and mental wellbeing,
though it’s not surprising that nature has
a therapeutic effect when you consider
that the human race (and all of our
evolutionary forebears) has been closely
bonded with it for our entire existence.
Brisbane-based psychologist Lana
Hall (lanahallpsychology.com) recognises
the therapeutic benefits of using “forest
therapy” as a tool for alleviating stress,
depression and anxiety symptoms. “It
makes sense that going for a walk in
nature helps us to relax and improves
our mood,” she says. “Nature itself has
an ability to target all of our senses and
such variation of sensory experiences
forces us to tune into our bodies more,
which means less focus on the unhelpful
thoughts in our heads.”
Hall’s insights into the healing
effects of nature come not only from
her scientific knowledge but also from
firsthand experiences of combining
exercise with nature. “I’m a runner
myself and only run outside, for the very
reason of connecting with the natural
world. There is no better feeling than
timing my runs (or walks) to coincide
with a sunrise or a sunset. This is a time
when birds are at their most active and
the changes in light and temperature are
at their most pronounced.”
Nature is also the perfect way to
experience feelings of gratitude, she
notes. “Seeing something beautiful
tends to invoke feelings of gratitude in us
as we appreciate the chance to witness
it. It’s also a state in which we focus on
what we have rather than what we
lack, [so] it’s a great antidote to
depressive and anxious thinking”.
HIGH & MIGHTY
The kinds of sensory
experiences
obtained from

34 | WELLBEING.COM.AU
exercising in nature contribute to what’s
known as the “runner’s high”. You only
have to scroll through early morning
Instagram and Facebook posts to catch
a glimpse of the positive energy that
exists between runner and nature —
and the flow-on effect is contagious.
According to Cedric Bryant PhD,
chief science officer for the American
Council of Exercise, “‘Runners high’
is a phrase we use to describe the
feelings of psychological wellbeing that
are associated quite often with long-
duration, rhythmic-type exercise.”
Road running definitely falls into
this category and, if you’re a runner,
whether you pound the pavement for
fun, competition, weight loss or sanity,
there’s no doubt you’ve experienced
this euphoric high. It’s what gets you
habitually waking to early morning
alarms or sees you diverting your car
to the beach for that afternoon jog.
The feeling of invincibility
that comes after running is what
ironically recharges the batteries
and allows runners to tackle

WELLBEING.COM.AU | 35
 HEALTH
TRAIL RUNNING
the daily challenges of a hectic work
and family life. For some, though, the
pleasure they gain from the release of
endorphins in the brain can sometimes
come at a price. They seek it out at any
cost and an overuse injury such as shin
splints or stress fractures can send a
frustrated road runner to tears and even
back into the depths of depression.
Is it possible to find a substitute to
pavement pounding that can charge
those positive emotions in a similar way?
For Gold Coast occupational therapist
Jac Edser (jacedser.com.au), the answer
is “yes!” After experiencing her own
setbacks due to running injuries, she’s
now encouraging clients, fellow runners
and gym enthusiasts to go off the beaten
track for an adventurous dose of dirt.
Edser offers a unique and holistic
approach to muscular skeletal pain,
chronic pain and sports injuries by
incorporating an awareness of “body
intelligence” into her therapies. “The
beauty about trail running is that you’re
training not only your body but your
mind also,” she says. “Not only are
you activating your muscles in a whole
different way, you must also be very
mindful of every step, maintaining a
constant focus in the present moment.
This is why trail running is the perfect
graded rehabilitation from injury.”
Billy Cane, 41, was one of those
frustrated road runners who turned to
trail running after being diagnosed with
shin splints in late 2014. Shin splints, a
common complaint, refers to pain felt
anywhere along the shinbone from knee
to ankle. For Cane, this diagnosis meant
that running was out of the question so
he began walking in the local national
park to keep his fitness levels up.
36 | WELLBEING.COM.AU
It was a last-minute
decision to ditch the
confines and egos of her
local gym and head out for
a bit of solitude and sanity
among the bush trails.
Walking soon turned to running and,
before he knew it, he was entering more
trail events than road races. “I found
walking and running on the trails was
easier on my legs and much better on
the mind,” explains Cane, acknowledging
the spiritual element of trail running in
addition to the physical benefits.
TAKING IT OFF THE STREETS
With all its physical and psychological
benefits, trail running is no longer the
domain of the super-fit endurance
runner — increasingly, recreational
runners are now choosing to seek
adventure, fun and freedom off-road.
Sure, there will always be inspirational
athletes who push their bodies to their
trail-running limits in an attempt to
break records in competitions but
shorter, more accessible trail events are
also being introduced to the Australian
running calendar.
In Australia, ultra-events (anything
longer than a marathon) such as the
Ultra-Trail Australia (previously known
as the North Face 100) are now offering
distances to suit all levels. Held in May
in the Blue Mountains National Park
in NSW, the festival includes the full
100km race, 50km, 22km, the stair
challenge (951 stairs, 1km) and also a
free kids’ 1km fun run, which honours
the role of children as a valued part
of the festival and allows them to
experience trail running for themselves.
The 2016 event recorded capacity
fields (4017 entrants) and attracted a
total of 848 international competitors,
making it the fourth-largest trail race
in the world. This year’s event was
expected to attract a further 15 per cent
increase in numbers, bringing with it
greater global media coverage.
But it’s not the lure of media
attention that attracts crowds to the
picturesque landscapes that frame
our trails. Events such as the South
East Queensland Trail Running Series,
Victoria’s Hoka One One Trail Running
Series and Tasmania’s Endorfun Series
all cater for a variety of distances,
tailored to the ability of the average
runner or hiker.
You only have to follow any trail
runner on Instagram to see why this
new adventure sport is gathering
momentum. With routes passing
through stunning bushland and across
peaks bearing names like Strawberry
Hill, Drop Bear Alley, Ugly Sister, Vomit
Peak and Hellfire Pass (all named
by the trail runners themselves), it’s
no wonder people are drawn to the
brutality and beauty each trail brings.
KEEPING IT SOCIAL
If stumbling over slippery rocks and
landing face down in a puddle of mud
is your thing, it may be time to join
Photography Simon Carter, Onsight Photography, Image courtesy of ultratrailaustralia.com.au
one of the many social running groups
that hit the trails each weekend.
Encouragingly, girls seem to love it just
as much as the blokes — yet there’s
always room for more.
Trail-running groups such as
Trail Chix (trailchix.net), in Nerang in
southeast Queensland, are helping break
down the barriers for many women by
getting them out among the dirt. Its
founders, Tymeka Warburton and Connie
Richards, are as enthusiastic about
life as they are about trails and “get a
real buzz” when they watch members
of their group achieve what they never
thought possible. But, when it comes to
inspirational women, they immediately
name social runner Cassie Cameron
who joined the group in February 2015.
AGAINST THE ODDS
I first met Cassie Cameron in May 2015
at a local night trail event and was
immediately attracted to her and the
friendly group of women dressed in
identical singlets and bright reflective
tights. The head torches and glow sticks
 YOU WON’T BELIEVE
YOU CAN, BUT YOU WILL .

Download our training guide for

an epic adventure in the outdoors
TRAILWALKER.OXFAM.ORG.AU/WELLBEING

MELBOURNE | BRISBANE | SYDNEY | PERTH

 HEALTH
TRAIL RUNNING
weren’t the only things beaming that
night as Cameron confidently high-fived
her teammates and set off on the 6.5km
relay event. She’d joined the group three
months prior in search of friendship and
extra weekly training motivation.
Having completed two Kokoda
Challenges (96km) and a few ultra-trail
runs, there was no stopping Cameron’s
capacity to partake in challenging
events. But her real challenges had
only just begun. Ten months after
first joining the group and the day
after turning 38, she was diagnosed
with the chronic autoimmune disease
rheumatoid arthritis (RA), becoming one
of its 62 per cent female sufferers.
Cameron struggles as she describes
how she went from being able to run
50km to barely being able to walk to
the bathroom without being reduced to
tears. But, while she waits for treatment
to settle the inflammation and pain in
her joints, she still makes the effort to
go for a walk in the trails.
Most people who suffer from RA find
that exercising is beneficial as it helps
maintain muscle strength, joint flexibility
and builds up stamina, which helps to
manage the pain. In Cameron’s case, “I
always feel so much happier and relaxed
after hitting the trails. The friends, the
fresh air and knowing that I’ve beaten
HIT THE TRAILS!
Australia
Trail events: lazyrunner.com/
australian-trail-runs, adventurerace.
com.au/Search/Trail-Running
NSW
Trail running association:
runningwildnsw.com
Trail series:
sydneytrailseries.com.au
Running groups: sydneytrail
series.com.au/sydneytrailseries/
running-groups
QLD
Trail running association:
traq.org.au
Trail series:
seqtrailrunningseries.com.au
Adventure races:
adventurerace.com.au/Search/
Trail-Running/Queensland
Running groups:
wildrunners.com.au, trailchix.net
VIC
Trail events: trailsplus.com.au
Trail series: rapidascent.com.au/
hokaoneonetrailseries
38 | WELLBEING.COM.AU
rheumatoid arthritis today is the reason
why I’ll always keep going back.”
As her frail body sits cupping its
swollen fingers around a glass of
water, there’s a certain unassuming
invincibility and steely determination in
Cameron’s eyes. It’s a character trait
that many trail runners share as they
humbly navigate their way through life’s
rocky and sometimes muddy terrain.
CREATING CONNECTIONS
Twenty-nine-year-old Ian Dowling is
another example of how trail running
Running groups:
facebook.com/groups/sctrs/
SA
Trail running association:
trailrunningsa.com
Trail events: adventurerace.com.au/
Search/Trail-Running/South-Australia
Running groups:
trailrunningsa.com/trail-running-
groups-in-south-australia
WA
Trail events:
adventurerace.com.au/Search/Trail-
Running/Western-Australia
Trail series: perthtrailseries.com
Running groups:
mrtrailrunners.org.au
NT
Trail events:
rapidascent.com.au/runlarapinta
TAS
Trail events: adventurerace.com.au/
Search/Trail-Running/Tasmania
Trail series: endorfun.com.au/
trail-runs
provides powerful connections, not
only with nature but with self. After the
death of his mother when he was 12,
Dowling turned to running as a form of
mental therapy. “The physical pain of
running was easy compared to the other
emotional pain from losing a loved one,”
he says.
“Amazing things can happen on an
emotional and spiritual level when you
run in nature,” adds Dowling, his words
flowing effortlessly as he shares how trail
running for him has been the gateway to
healing and mindfulness. “Every run is
like a life class in some way, so starting a
day on the trails just gets me in the right
space for the whole day.”
Our confinement to man-made
environments is only a recent
phenomenon and, just as it is for
Dowling, contact with green spaces
typically feels like going back home.
It fills us with a sense of safety and
belonging. We crave nature in the same
“Every run is like a life
class in some way, so
starting a day on the trails
just gets me in the right
space for the whole day.”
way a child needs a mother and derive
the same feeling of comfort from it.
Trails serve as that the perfect home
Photography Simon Carter, Onsight Photography, Image courtesy of ultratrailaustralia.com.au
away from home for people in need,
providing fun, limitless adventures and
endless expanses to explore. It’s the
freedom to be present and “still” in a
society that encourages noise and busy-
ness that sets this pastime apart from
others. And it’s not just the trail runners
themselves who benefit — your bosses,
colleagues, friends and family also reap
the benefits when you’re energised,
refreshed and focused.
Trail running affords us the chance to
form a connection to nature, to
ourselves and to something far greater
than our physical existence. Above all,
though, it’s the primal nature of trail
running that provides the ideal
therapeutic supplement to any wellness
program. And, just as it is for Jodie, it
may be the magical part of your day that
guarantees a closer connection to
nature and the most important person
in the world: you.
Jennifer Chastre is a qualified primary school
teacher and freelance writer with a passion for all
things preventive health as a result of witnessing her
mother’s 10-year struggle with dementia.
 Be The

WINTER
WARRIOR

Choose the Right Defence

Chest & Nose &

Respiratory Throat

Available Online and at:

Potent On the Go Essential

amazonia.com Herbs Oral Spray Oils
@amazoniaco
Adults Only. Always read the label. Use only as directed. If symptoms persist contact your Healthcare Professional. Contains ethanol. Pregnant or lactating women should consult their Health Practitioner before usage.
 SPIRIT
LABYRINTHS

Walking the labyrinth at Crystal

Castle and Shambhala Gardens
in the Byron Bay hinterland.

ANCIENT PATHS TO PEACE

Used for centuries by religions and cultures all over
the world, the labyrinth is a sacred place to quiet your
mind, open your heart and restore your spirit.
WORDS / TAMMY WARNER-WILSON

40 | WELLBEING.COM.AU

D
o you crave somewhere quiet
to reflect and relax? Are you
searching for a practical way
to connect to your intuition and
creativity? Would you like to try
walking meditation and feel more
grounded in your body? The labyrinth
is a sanctuary for all this and more.
Often confused with a maze, which
has numerous routes and dead ends,
the labyrinth represents archetypal
patterns found in nature — the spiral
and the circle — and has only one
unicursal path leading to its centre.
“A maze is designed for you to lose your
way, whereas a labyrinth is literally
designed for you to find your way,” says
Reverend Dr Lauren Artress, founder
of worldwide labyrinth project Veriditas
and author of Walking a Sacred Path:
Rediscovering The Labyrinth as a Spiritual
Practice (Riverhead Books).
The labyrinth is found in almost all
cultures and religions throughout the
world: in the Jewish mystical tradition,
the Tree of Life is a labyrinthine
metaphor representing the only
worthwhile path through life. The Hopi
medicine wheel and the Man in the
Maze, a symbol of life’s journey, are just
two of many Native American labyrinths.
Tibetan sand mandalas are another type
of labyrinth, painstakingly constructed by
monks to gain wisdom and compassion
on the path to enlightenment.
ORIGINS & DESIGN
The precise origins of the labyrinth
remain a mystery. The earliest European
form on record is the Cretan labyrinth,
also known as the classical seven-
circuit labyrinth, which consists of seven
concentric circles that lead to the centre.
The oldest surviving labyrinth is
claimed to be in a rock carving in
Sardinia, dating from 2500–2000
BCE; other labyrinth designs have
been discovered on pottery (c. 1300
BCE) in Syria, and a clay tablet (c.
1200 BCE) found at Pylos in southern
Greece. In the last three centuries
BCE the labyrinth symbol was printed
on coins in Knossos, Crete, which
are thought to have represented the
legendary Knossos labyrinth in the
myth of Theseus and the Minotaur.
The Greek writer Herodotus (born
around 484 BCE) is the first person
known to have used the word “labyrinth”
when he wrote about his visit to the
giant Egyptian labyrinth built by King
Amenemhet III around 1800 BCE — the
first labyrinth that could be walked.
As Christianity swept through Europe
in the Middle Ages intricate labyrinths
began to appear in churches and
cathedrals, either painted as art on the
wall or inlaid in the floor with marble,
tiles and stone. Christians who couldn’t
make the pilgrimage to the holy city of
Jerusalem would travel to important
cathedrals instead and finish their
journey by walking the labyrinth.
The most famous of these medieval
labyrinths was constructed in the
13th century in Chartres Cathedral
near Paris, where it remains intact
and draws thousands of visitors each
year. Approximately 13 metres in
diameter, the Chartres labyrinth has
11 concentric paths that wind through
four quadrants of a circle, and a
rosette in the centre to symbolise the
Virgin Mary.
Often confused with
a maze, which has
numerous routes and
dead ends, the labyrinth
represents archetypal
patterns found in nature
— the spiral and the circle.
The classical seven-circuit labyrinth
and medieval 11-circuit labyrinth remain
the most commonly used labyrinth
designs today.
THE LABYRINTH’S GIFTS
The labyrinth is an archetypal symbol
that transcends religious and cultural
barriers — everyone is welcome to
experience its magic. It is an ancient
tool for personal transformation, a
sacred place to find peace, hope and
courage and access the Divine within.
The path itself is a metaphor of life’s
journey, a mini-pilgrimage that invites
you to let go of ego and linear thought
and enter a dreaming state where
imagination comes alive. “Walking the
labyrinth teaches a process of flow, or
visual dreaming — the thinking mind
gets placed aside,” says Dr Artress.
“It’s a great tool for self-reflection,
which is a huge part of our mind-body-
spirit wellness. We need the ability to
evaluate how we’re doing in life and
where we are on our path.”
Walking the labyrinth is a powerful
way to honour and reconnect to your
body, providing many of the physical
benefits of meditation. Research
SPIRIT
LABYRINTHS
conducted by Dr Herbert Benson,
Professor of Medicine at Harvard
Medical School and founder of the
Benson-Henry Institute for Mind Body
Medicine at Massachusetts General
Hospital, has found that, like still
forms of meditation, focused walking
can trigger the “relaxation response”
— a physical state of deep rest that
changes your physical and emotional
reaction to stress. The Relaxation
Response, a term coined by Dr Benson
in the 1960s, is proven to have several
long-term health benefits, including
lowering blood pressure, slowing
breathing and heart rates and reducing
muscle tension and insomnia.
In 2012, The Children’s Hospital
at Westmead, Sydney, became the
first hospital in Australia to install a
labyrinth. “I knew it would be beneficial
to have a labyrinth on the grounds,”
says senior oncologist Dr Michael
Stevens, who campaigned for more
than 10 years to see the labyrinth to
completion and personally funded the
project with the help of donations.
Dr Stevens says walking the labyrinth
helps patients overcome anxieties
associated with illness and treatment
and gives families an opportunity to
share a purposeful activity. “It also gives
staff (and visitors) a chance to relax and
regain equilibrium during demanding
days at work,” he adds.
Since it opened, the labyrinth has
received an outpouring of positive
feedback. “It is a unique experience
to walk the labyrinth with the weight
of the world in front of you,” wrote the
parent of a child with acute leukaemia.
“Somehow it has the ability to help
just a little when dealing with stressful
decisions and events.”
One staff member described the
experience of walking the labyrinth as
“one of the quickest and best ways to
relax the body and steady the mind”.
Children enjoy the labyrinth, too. A six-
year-old patient told her mum, “I like
how [the labyrinth] looks so swirly and
how you think you are getting close to
the middle and then it takes you back
out again.”
HOW TO WALK THE LABYRINTH
Each experience of the labyrinth is
unique to the person walking it. There is
no “right” or “wrong” way, no rules. You
simply surrender to the winding path in
front of you, one foot in front of the other.
Though it’s an intuitive process, it
can be daunting to enter the labyrinth
WELLBEING.COM.AU | 41
 SPIRIT
LABYRINTHS
for the first time. You could prepare
for it by taking a moment to reflect
on where you are in life, journalling,
finding a meaningful phrase or mantra
to repeat during your walk or by asking
a specific question. Some people
like to walk the labyrinth to honour a
meaningful event, such as a birthday
or anniversary.
To help quiet your mind before you
begin, Dr Artress suggests dividing the
walk into three phases, also known as
the three Rs:
1. Release
2. Receive
3. Return
“The first stage is all about releasing:
when you walk into the labyrinth you
start to find your natural pace and shed
extraneous thoughts and emotions. It’s
an emptying process and many people
experience a sense of ‘coming home’,”
she explains.
The second “receiving” phase can
occur anywhere in the labyrinth but
commonly begins when you reach the
centre. “Sit, stand, stay in the centre
as long as you want,” says Dr Artress.
“What you receive depends on what
you need — you may find peace or
calm. If you are carrying a question you
may find an answer, or you might just
feel strengthened and emboldened to
keep moving forward until the answer
reveals itself.”
42 | WELLBEING.COM.AU
The walk out of the labyrinth is
the final “returning” phase, when you
integrate what you have received and
take it forth into the world.
The time it takes to walk the labyrinth
depends partly on its size but, ultimately,
you determine the duration of your
experience. “I know people who spend an
hour or more in the labyrinth and others
who only walk the first part into the
centre, then leave and return later to the
centre to walk out,” Dr Artress explains.
The labyrinth is a two-way street.
When you meet people along the path,
feel free to move around them or let
them move around you. The most
important thing is to do whatever feels
most natural.
FIND ONE NEAR YOU
OR MAKE YOUR OWN
Labyrinths are popping up all over the
country in public parks and gardens,
schools, hospitals, churches and
cathedrals. To locate one in your area
visit the World-Wide Labyrinth Locator
(labyrinthlocator.com), a free resource
provided by Veriditas and The Labyrinth
Society (labyrinthsociety.org).
Otherwise you can make your own,
suggests Dr Artress. “Labyrinths don’t
have to be expensive to install. One of
the easiest labyrinths to create is the
classical seven-circuit labyrinth, which
is based on a simple spiral design. You
The labyrinth is an
archetypal symbol
that transcends
religious and
cultural barriers
... It is an ancient
tool for personal
transformation.
can find the seed pattern by searching
‘seven-circuit classical labyrinth’ online.”
Once you have the pattern, there
are lots of inexpensive ways to create
a labyrinth. You can use spray paint to
mark the path on grass, or use chalk
to draw the outline on pavement. You
could also etch the pattern into sand at
the beach or put votive candles on the
ground to illuminate the way.
For the past four years, New Zealand
photographer and artist Tony Bridge has
created temporary outdoor labyrinths
at several wellness expos. “I build an
11-circuit labyrinth on the asphalt
using chalk,” he explains. “People love
it — some walk incredibly slowly; others
move fast. I’ve seen people skip and
dance; I’ve watched them start slow and
finish fast. You can see the joy people
feel, as if they’ve shed something.”
Bridge, a trained labyrinth facilitator
who created and maintains the
Labyrinths New Zealand website
(labyrinthsnz.com) with his wife, Heather,
says the labyrinth is also an important
part of his personal spiritual practice.
“For me, the labyrinth is a place to
receive guidance. It gives me a sense of
purpose and focus, and a connection to
the Greater All. I think it’s fair to say the
labyrinth is my temple in the open.”
Tammy Warner-Wilson is a freelance journalist
who writes regularly for Australia’s leading lifestyle
publications. W: tammywarner-wilson.com
 sunwarrior’s New
CERTIFIED ORGANIC PROTEIN BAR
Plant-Based Fuel for your Active Life
Now you can fuel your active life without all the sugar and junk ingredients.
Made from only the purest certified organic vegan wholefoods, each Sõl Good
Bar comes with 17g of Protein in four delicious flavours with no nasty stuff
hidden in the fine print. Take them with you to the office, the gym, or on
weekend bushwalks. Wherever you go, your body needs Sõl.
Available from selected Independent Grocery and Health Food stores.

sunwarrior.com.au facebook.com/sunwarrioraus instagram.com/sunwarrioraus

cinnamon roll
st
b l u e b e r ry b l a
salted caramel
coconut ca
shew
 Mind over
IMMUNITY
There is lots of information out there
on how to boost your immunity on
a physical level but here are five
psychological strategies that will give
your immune system a lift.
WORDS / SOPHIA AULD

44 | WELLBEING.COM.AU

A
t the age of 27, Leigh McEvoy
was devastated to discover
that the mild tingling and
weakness in his left arm
and leg were caused by multiple
sclerosis (MS). MS is believed to be
an autoimmune disease in which the
body’s immune cells attack the central
nervous system. It affects about 24,000
Australians, with no known cure. While
MS is a severe example of what can go
wrong, most of us, like Leigh, take our
immune systems for granted.
Your immune system is a vast
network of interacting cells and
chemicals that are performing
constant surveillance of your body.
“Many people think the immune
system gets activated only when it’s
under threat,” says Dr Warren Stanton,
a teacher and counsellor with a PhD
in human thought processes. “Our
immune system is operating all the
time ... In its uncompromised form,
it’s always on the lookout to sort
out anything that comes into your
system that threatens your continued
existence. Then it takes action.”
As the mainstay of your immune
system, white blood cells are produced
in bone marrow, from where they travel
throughout your blood and tissues to
detect and overcome microbes (germs).
Other defenders are proteins called
antibodies, which fight infection and the
toxins produced by some germs. Your
immune system has a great memory:
every time a microbe is overcome,
the immune system remembers that
microbe. If you come into contact with it
again, it will quickly be dealt with.
Under normal circumstances, your
immune system works effectively to
The mindful state has
scientifically proven
immune benefits.
protect you from infection or abnormal
cell growth. However, factors such as
chronic stress, poor diet, smoking and
lack of sleep can compromise your
immune status, making you prone to
illness and infection.
While a lot of information is available
about physical habits to support
immune health, like eating nourishing
food and taking supplements, the
psychosocial aspect of immune health
is lesser known. The burgeoning field
of psychoneuroimmunology is making
amazing discoveries into the complex
interplay between your mind and your
immune system. Thoughts, after all, are
nerve impulses, just like other signals
sent throughout your body.
Here are five lesser known ways to
give your immune system a “shot in the
arm”, using psychological strategies
known for boosting immunity — no
needles required!
DEVELOP HEALTHY
COPING STRATEGIES
Whether you’ve been intentional about
developing them or not, you’ll have
particular strategies you use to cope
with the demands of daily life. Some
of these may be unhelpful, like eating
sugary treats to beat an afternoon
energy slump or drinking alcohol to
unwind after a hard day.
In addition to being better for you,
certain coping strategies have immune-
boosting benefits. Learning to relax
and deal with stress is particularly
important, according to Dr Judy
Lovas, a psychologist specialising in
psychoneuroimmunology. A teacher at
Sydney’s Nature Care College, Dr Lovas
also runs Art and Science of Relaxation,
BODY
STRENGTHENING IMMUNITY
a business providing presentations on
evidence-based relaxation strategies for
healthcare professionals.
Scientific evidence for the
importance of relaxation in immune
health continues to grow. “Slow, deep
breathing can reduce the death rate of
immune cells and enhance the immune
system’s ability to protect against
cardiovascular disease,” Dr Lovas
says. “Yoga and meditation can slow
down the shortening of telomeres in
our chromosomes. Telomeres are the
protective ends on each chromosome
that act like plastic tips on shoelaces
that stop them from fraying.”
For Queensland-based McEvoy,
meditation has been a vital part of
coping with MS. Initially reacting angrily
to his diagnosis, McEvoy threw himself
into strenuous exercise, which was
“in hindsight, not the best response,
albeit something I could release my
emotions with”. Ten years on, he
has a more balanced coping style,
sitting to meditate at least once daily
and maintaining the meditative state
throughout the day. “I am by no means
an expert,” he says. “This has taken a
lot of time and practice, but it helps
me to observe my body sensations and
emotions rather than react to them.”
The mindful state has scientifically
proven immune benefits. “Mindfulness-
based stress reduction (MBSR)
can increase the activity of specific
immune cells called cytokines,” says
Photography Getty Images
Dr Lovas. “Cytokines are the chemical
messengers of the immune system and
help regulate immune function.”
Another coping strategy shown to
increase activity of disease-fighting
cells is cognitive behavioural stress
WELLBEING.COM.AU | 45

management (CBSM). “There was a
significant improvement in lymphocyte
proliferation after a 10-week CBSM
program for women with early stages of
breast cancer,” Dr Lovas says.
Getting adequate sleep is also vital,
she adds. “Many studies show how ...
a range of sleep disorders can impair
our responses to vaccines and increase
inflammation and susceptibility to
infectious diseases.”
Mark Glascodine, from Melbourne,
was diagnosed with late-onset
Friedreich’s ataxia (FA) at 35. He has
used a different set of strategies to cope
with his diagnosis. A career change,
staying busy and volunteering have been
crucial for maintaining his wellbeing.
Friedreich’s ataxia is a genetic
disorder that causes progressive
damage to the nervous system,
resulting in symptoms ranging from
muscle weakness and speech problems
to heart disease. Ataxia (loss of co-
ordination) is caused by degeneration in
the spinal cord and nerves that control
muscles in the limbs.
Because FA is a progressive
disorder, Glascodine, originally from
the United Kingdom and now 57,
had to leave his job of 10 years at
Shell Australia. He retrained as a
career counsellor, then focused on
the disability employment sector.
“[My] coping strategy is primarily to
keep myself busy through making a
contribution in a new area,” he says.
“Plus doing more locally, through
volunteering at Family Life op-shop.”
CULTIVATE SOCIAL
SUPPORT NETWORKS
For Glascodine, raising his two sons
and having the support of his wife
have helped him deal with his disease.
Social relationships and support can
46 | WELLBEING.COM.AU
Getting adequate
sleep is vital
for immunity.
influence your body’s inflammatory
processes, one of the immune system’s
vital functions, according to Dr Lovas.
“Studies have shown that people who
are married with close friends and
participate in community activities have
lower levels of inflammatory markers
in their blood compared to people with
fewer social relationships [that] are
more isolated,” she says.
Researchers have identified how
social relationships influence the
activity of genes. “They found that
people who were more isolated had
greater pro-inflammatory activity ...
Social relationships and
support can influence
your body’s inflammatory
processes, one of the
immune system’s
vital functions.
and those who were less isolated had
more anti-inflammatory activity in
their genes,” says Dr Lovas. “This can
translate to how effectively we combat
disease, infections and inflammations.”
Glascodine found that broadening his
support network was vital. He “realised
that peer support groups for carers
or sufferers for particular disability
groups are very important for social and
information-sharing reasons”.
McEvoy remained very private about
his disease for seven years, sharing his
diagnosis only with family and close
friends, before opening up to the support
of others. “Putting myself out there and
being vulnerable opened the doors to
a lot of information and support from
friends, community and local MS and
disability services,” he says.
In addition to helping people with
diseases, social support has been
shown to affect inflammatory markers
during pregnancy and in older, healthy
women. It has also been linked to better
survival rates from breast, colorectal
and lung cancers.
PRACTISE POSITIVITY
ABOUT YOUR HEALTH
McEvoy and Glascodine share a
profoundly positive outlook on life
as well as a balanced view of what it
means to be healthy.
McEvoy notes that health
encompasses mind, body and spirit. He
has developed a lifestyle that gives his
body “the best platform for healing”.
This includes eating fresh, organic food,
maintaining a physical routine including
yoga, swimming and nature walks, and
minimal psychological stress. “The
human body is a complicated vessel so
I’m always learning,” he says. “Allowing
time to really get to know myself through
meditation has helped develop peace of
mind, and balanced this solitude with
laughter, friends, fun and family.”
Glascodine feels healthy, despite
some speech slurring and being wobbly
on his feet. He works on maintaining
both physical and mental wellbeing and
notes the value of contributing to the
world. “I feel I am making a contribution
to society through work, the family
and the community,” he says. “I advise
people retiring from work you should
do three things: keep healthy, follow
your passion ... and make a social
contribution. ... You can’t play golf seven
days a week and feel fulfilled.”
Dr Lovas highlights the importance
of perceptions in influencing immune
and physical function. As an example,
studies have shown that nerve activity
when imagining a bodily movement or
actually performing that movement
is very similar. “What we perceive in
our ‘mind’s eye’ can have a significant
effect on our body,” she explains.
“Immune function in someone who
perceives necessary cardiac surgery as
a frightening, expensive, inconvenient
ordeal is lower than someone who
perceives the surgery as a fantastic,
positive opportunity.”
Photography Getty Images
Dr Stanton also emphasises the
importance of your perceptions in
maintaining a sense of wellbeing. He
discusses the difference between your
nature and your thinking mind, with
your innate sense of wellbeing coming
from your nature. “It’s actually what
we do with our thinking mind that
TRULY NATURAL SKINCARE
IN ITS P UREST FORM

• Dry, cracked and irritated skin and lips • Nappy rash, cracked nipples and cradle cap
• Minor burns, cuts and insect bites • Promotes skin elasticity • Post laser treatment

Ultra Nourishing Formula

Fermented Papaya with Calendula in a base of Shea Butter, Macadamia and Jojoba Oils.

purepapayacare.com.au

Finding healthcare
professionals you
feel comfortable
with is paramount.
interferes with that.” He recommends a
practice of mindfulness, which involves
tuning in to your sense of self. “It’s a
way of life. ... You flip the switch and
start living from that innate sense of
wellbeing. ... You’ve then got to set
about changing your belief structures.”
DO A BELIEF INVENTORY
Most of us are feeding our minds a
junkfood diet of unpleasant thoughts, Dr
Stanton says. He also believes that many
of our decisions are motivated by fear
because we’ve been taught that fear is
good for us. “There’s a pandemic of fear
in our culture,” he says. “If you maintain
a fear about anything, it’s compromising
your continued health and existence.”
There is a distinction between fright
and fear, Dr Stanton notes. Fright is an
instinctive response that protects us
from danger, whereas fear is a learned
reaction. But we can learn to overcome
fear. “In our culture we’re really big on
using our thinking mind, as if it’s got the
answers to everything,” he says. This can
cause us to overlook our inherent sense
of wellness that comes from within.
Repeated tuning in to and focusing on
this innate sense of wellbeing will cause
it to expand, further increasing your
sense of wellness.
Both McEvoy and Glascodine
acknowledge the huge impact their
belief systems have on their health.
McEvoy describes the importance
of accessing this internal sense of
wellness. “Until very recently, I believed
I could only tap into the support from
the world around me,” he says. “I
was wrong, as the love, support and
nurturing I was seeking comes from
within.” He describes himself as an
optimist and his MS as a blessing.
“MS has invited me to simplify my
life, which has allowed me to see the
48 | WELLBEING.COM.AU
APPS TO AID MEDITATION & MINDFULNESS
The Mindfulness App
This app, free for iOS and android,
offers various levels and types of
meditation and describes itself as
“the perfect tool for anyone looking
to improve mental health and overall
wellbeing”. It includes a five-day
guided introduction to mindfulness,
guided and silent timed sessions
of 3–30 minutes, reminders to stay
focused on your practice, and a library
of premium meditations and courses.
Headspace
Available for iOS and android, the
Headspace app has a free 10-day trial to
teach you the basics of meditation and
mindfulness. “With 10 sessions of 10
minutes each, you’ll learn how to train
your mind for a happier, healthier life,”
they say.
Stop, Breathe & Think
Free and available for iOS and android,
this award-winning mindfulness and
meditation app is simple, fun and easy
extraordinary in the ordinary and find
real authenticity.”
Glascodine notes that belief systems
are influenced by many things, such
as your upbringing, educational
experiences and financial situation.
If you feel your belief system may be
detrimental to your health, enlist the
help of a trusted friend or counsellor
to help you identify negative beliefs and
foster more positive ones.
ESTABLISH MEDICAL
SUPPORT SYSTEMS
While evidence directly linking immune
function to good medical support is
lacking, research does show a strong
positive correlation between a healthcare
team member’s communication skills
and a patient’s health.
“Studies conducted during the past
three decades show that the clinician’s
ability to explain, listen and empathise
can have a profound effect on biological
and functional health outcomes as well
as patient satisfaction and experience
of care,” according to information
from the Institute for Healthcare
Communication. “The connection that
a patient feels with his or her clinician
can ultimately improve their health
mediated through participation in their
care, adherence to treatment and
patient self-management.”
This means finding healthcare
professionals you feel comfortable with
to use. You start by checking in to how
you are thinking and feeling, then the
app recommends guided meditations or
yoga and acupressure videos tuned to
your emotions.
Insight Timer
This free app is the most popular
meditation app on iTunes and Play
Store. It has guided meditations,
peaceful bells with polyphonic overlay
and ambient background sounds.
Insight Timer is home to more than 1.4
million meditators and has generated
1.3 billion meditation minutes — more
than any other app.
Calm
Available for iOS and android, Calm
is “a simple mindfulness meditation
app that brings clarity and peace of
mind into your life”. It has options for
guided and unguided meditation, plus
programs to help you in various areas,
such as sleep, focus, anxiety, gratitude
and stress management.
is paramount to achieving the best from
any treatment. McEvoy has the utmost
respect for the health professionals
who have helped him on his journey,
including neurologists, occupational
therapists, physiotherapists and
nutritionists. He advises to keep an
open mind and go with your gut instinct.
“I believe no matter what the experts
advise, you are the best judge of what is
the right path for you,” he says.
Glascodine adds that good
healthcare providers can help you
get timely appointments and share
from their repository of “gold dust
information”. “It’s often all the
information on top of medical that you
need to know and medical people pick
this up over time. Willingness to share
this is much appreciated,” he says.
Whatever your choice of health
professional, search until you find one
that helps you feel at ease, explains
their advice clearly and gives you choice
and control over your treatment options.
If you feel uncomfortable or pressured,
look elsewhere.
Remember, your immune system
is constantly working to detect and
Photography Getty Images
combat disease. Following these steps
will give that system a fighting chance
to keep you healthy.
Sophia Auld is a freelance writer, physiotherapist
and Pilates instructor with 26 years’ experience
in healthcare.
 BODY
YOGA FOR WINTER
W
inter is the time to
appreciate the darkness
and cold and to snuggle
up, nourish your body and
mind by going deep within, allowing
time for rest, introspection, self-
reflection, meditation and quietude.
It’s the season to stay grounded,
recuperate, restore and replenish your
energy in preparation for spring.
Holistic disciplines such as Chinese
medicine and Ayurveda suggest that
our lifestyle, exercise, yoga practice and
diet need to be aligned with the current
season. Harmonising yourself and your
routines with the cycles of nature is
believed by these traditions to keep you
nurtured and disease free.
Make this winter a time to pause
and treat your body and soul with the
following easy-to-implement holistic
YOGA FOR
winter
Nurture yourself
through winter’s colder,
darker days with
warming, nourishing,
invigorating practices
for body, mind and spirit.
WORDS / MASCHA COETZEE
PHOTOGRAPHY / RICK COETZEE
50 | WELLBEING.COM.AU
practices, which will keep you warm,
nourished and filled with joy and vitality.
HOLISTIC PERSPECTIVES
ON WINTER
Ayurveda
Ayurveda, India’s ancient medical
system, differentiates the seasons of the
year by the cycles of three doshas: vata,
pitta and kapha. These doshas describe
the qualities of the body’s constitution
and are governed by air, ether (space),
fire, water and earth elements, which
influence our physical, mental and
emotional wellbeing.
Charaka Samhitas, a comprehensive
textbook on Ayurvedic healing, states:
“Vata, pitta and kapha move in the
whole body producing good or ill effects
upon the entire system, according to
their normal or aggravated states.
Their normal state is balance and their
aggravated state is illness.”
As winter is typically colder and
wetter than other seasons, it has a
sense of slowness, groundedness and
heaviness. These are the qualities
attributed to the kapha dosha and winter
is just that: a kapha season. Kapha is
ruled by water and earth, elements
which are in charge of stability, structure
and moisture in your body.
As well-renowned Ayurvedic doctor
Robert Svoboda elaborates, “Nature
has provided us with kapha to keep
the body’s earth (its solids) suspended
in its water (its liquids) in the proper
proportion. Wherever the body becomes
too solid, a problem always develops.
Gallstones and kidney stones are good
examples of concretion of earth in which
water has dried out too much. Likewise,

too much water and not enough earth
in a system promotes disturbances like
oedema. Only when kapha is balanced do
water and earth remain in balance.”
With insufficient kapha — and also
in colder, drier climates in winter — the
presence of vata (air and ether) may
increase, manifesting itself in cracking
joints, dry skin, brittle nails, chills, poor
circulation, dehydration, insomnia,
loneliness and spaciness. Excess vata
strongly affects the digestive system
and presents as bloating, diarrhoea, dry
stools or constipation.
When in balance, kapha’s earth and
water elements provide you with physical
and emotional strength and vitality and
show up in strong teeth and bones, well-
lubricated joints, shiny hair, glowing skin
and strong digestion. Where aggravated,
kapha may manifest in excess mucus
and phlegm, chest and lymphatic
congestions, coughs, sluggishness,
sticky stools and weight gain. Other
signs of excess kapha are lethargy,
lowered immunity, poor circulation, a
sluggish metabolism and winter blues.
Traditional Chinese medicine
Just like Ayurveda, traditional Chinese
medicine (TCM) attributes winter to
the water element, associated with the
organ system of the kidneys and urinary
bladder. Winter is the most yin season
with its dark, slow, inward energy and is
the time to strengthen your kidneys.
In Western medicine, kidneys are
associated with water metabolism, blood
filtration, regulation of blood pressure
and production of red blood cells.
Chinese medicine expands the functions
of the kidneys and urinary bladder,
recognising these organs as energetic
pathways that convey not only physical
but also mental and emotional qualities.
In TCM, kidney qi (life force) is
responsible for memory, healthy teeth,
bones, storage of the vital energy and
inner strength. Kidneys also rule birth,
growth and reproductive capacity; they’re
responsible for your longevity and house
willpower and courage. The emotions
associated with the kidneys are fears of
all kinds, courage and depression.
Chinese medicine further teaches
that kidneys hold our vital essence, the
fundamental energy, referred to as jing,
which is produced in our bones.
Stress, lack of rest and sleep,
overwork, overindulgence and
exhaustion deplete the kidney qi and
accelerate the ageing process. Too much
sugar and salt, stimulants and too little
water in the diet also cause imbalances
in the kidneys and the urinary bladder.
Colder weather may also deplete
kidney qi and, when weakened, this may
exacerbate rheumatoid conditions as
well as joint and lower-back pain. TCM
doctors often recommend bone broths to
strengthen the kidneys and nourish the
deeper tissues such as bones and joints.
The Yellow Emperor’s Classic of
Medicine, arguably the most essential
Chinese healing text, advises: “Retire
early and get up with the sunrise, which
is later in winter ... The theory of the
winter season is one of conservation
and storage. Without such practice, the
result will be injury to the kidney energy.
This will cause weakness, shrinking of
muscles and coldness; then the body
loses its ability to open and move about
in the spring.”
SELF-CARE TIPS FOR WINTER
Implementing the following suggestions
will help you to cultivate a more balanced
lifestyle and remain healthy, grounded,
calm, nourished and vital this winter.
Nasya
Nasya (nose oiling) is an Ayurvedic
practice used to lubricate the nostrils,
protect the nasal membranes against
dryness, calm the mind, increase mental
clarity and help clear out the sinuses.
Dip your little finger into warm ghee
or sesame oil. Lightly massage inside
each nostril, sniff and draw the oil up.
Abhyanga
Abhyanga (self-massage) can be
especially nurturing in winter. Use
sesame oil: it is the most warming base
oil, suitable for all Ayurvedic constitution
types (vata, pitta, kapha) and will keep
you warm and relieve joint aches.
Massage the oil into your entire body
including hands and feet, working to the
middle of the body. If you’re time poor,
apply sesame oil on your feet before bed.
Sleep
Winter is the time to slow down and,
if your lifestyle allows, the season
when you can indulge in sleeping in, as
Ayurveda suggests going to bed earlier
and rising around 7am. Staying in bed
a little longer will help you rejuvenate.
Napping is not recommended in winter
as it increases vata and reduces agni,
your digestive fire, and metabolism.
Diet
When all is well and balanced in the
body, your agni burns the strongest in
BODY
YOGA FOR WINTER
PRANAYAMA FOR WINTER
Kapalabhati is a breathing technique
that helps build internal heat, clear
your mind and strengthen your
lungs and aids in digestion, relief
of allergies and mucus elimination
from the respiratory tract, protecting
and strengthening it along the way.
Find a comfortable seated
position on the floor or a chair,
keeping your spine erect and
shoulders relaxed. Tune into your
natural breath.
When you’re ready to commence,
inhale naturally, feeling your
diaphragm moving downwards
into the abdomen and your chest
expanding as the lungs fill with the
air. Exhale actively, contracting the
abdominal muscles, drawing your
navel in and forcefully expelling air
from the lungs. Begin slowly then
speed up your inhale and exhale,
remembering to allow the inhalation
to be passive and the exhalation to
be active.
Perform this cycle 20–30 times.
Take a few normal breaths to rest
then repeat twice more.
winter. To feed this digestive fire when
it’s chilly, you need more fuel, in the form
of food, to stay warm and nourished.
The ideal winter diet prevents/addresses
possible kapha and vata imbalances.
Enjoy eating warm, mildly spicy,
slightly oily foods, balancing out
sweet, sour, salty, bitter and astringent
tastes, and avoid cold, wet, damp foods
like raw and frozen foods and dairy
together with overly oily or overly sweet
meals. Winter’s the season for hearty,
nourishing soups, stews and casseroles.
Well-cooked sturdy greens (eg kale,
silverbeet), zucchini, pumpkin and root
vegies like beetroots, carrots, parsnips,
swedes, sweet potatoes and turnips
exert a nourishing, grounding effect on
the body. Cooked garlic, leeks and onions
will further reduce kapha and vata
imbalances and nourish the kidneys.
If you eat them, favour well-cooked
legumes (add a sheet of nori during
cooking to enhance digestion), tofu,
tempeh, eggs, poultry, lamb and/or
freshwater fish. Drink rich broths cooked
with animal bones to tone the kidneys
and stay warm. If you’re vegetarian,
make hearty vegetable stocks instead.
WELLBEING.COM.AU | 51
 BODY
YOGA FOR WINTER
TCM also advises adding microalgae
(eg spirulina, chlorella) into your diet
together with miso, black beans, kidney
beans and nuts for healthy fats.
Complementing warm winter meals
with fermented foods such as kefir,
kimchi and home-made yoghurt will
further support your digestive system,
enhance immunity and encourage better
absorption of the nutrients from food.
Kitchari, made with seasonal spices
(listed below) and ghee or “warm” oils
such as sunflower and olive can make a
great winter all-rounder.
For a warming breakfast, try a cooked
cinnamon- and nutmeg-spiced oatmeal
or quinoa porridge topped with a banana
or cooked apples or pears. Make lunch
your main meal, as digestion is the
strongest then, and eat vegies, proteins
and grains your body responds to. Dinner
may be a soup of root vegetables.
Herbs & spices
Be generous with warming herbs
and spices in winter to help dry out
dampness, boost immunity and
vitality, soothe your stomach, enhance
digestion, support the kidneys, eliminate
congestion, strengthen the lungs and
balance blood sugar levels. Try these:
Black pepper and cayenne (in small
amounts) are known for their kapha- and
vata-reducing properties and are great
for relieving congestion, stimulating
digestion and nutrient absorption.
Ginger, cinnamon and cloves are
warming spices and will boost immunity,
invigorate metabolism, enhance
digestion and respiration, increase
circulation and aid in mucus elimination.
Ginseng is a sweet, sour, heating and
energy-boosting herb that may also
help strengthen digestion and immunity.
Fenugreek is a good kidney tonic that
also helps regulate cholesterol levels.
Nettle will boost your energy levels
and is a kidney tonic.
Nutmeg calms the nervous system
and improves sleep.
Drinks
On rising, have a glass of warm water
with the juice of half a lemon and freshly
grated or dry ginger. This will help
increase your appetite, aid digestion and
stimulate healthy bowel movement.
Sip warm teas spiced with ginger,
cinnamon and cloves throughout the
day to help warm you and keep your
digestive fire burning. In the evening,
have warm almond or cashew milk
spiced with turmeric and nutmeg. Avoid
iced and cold drinks during winter.
52 | WELLBEING.COM.AU
Balasana
A SEQUENCE FOR WINTER
The invigorating yoga sequence below Uttanasana
will allow you to eliminate lethargy,
rehydrate your skin, open the chest
and the heart, relieve congestion in the
chest, increase circulation, stimulate
your lungs, boost your metabolism
and clear out mucus and the sinuses.
These poses will also increase your
digestion, enhance thyroid function,
stimulate kidney qi and support
your lymphatic system by increasing Padahastasana
lymphatic flow in the body.
Child’s pose (balasana)
Sit on your heels, knees hip distance
apart or wider. On exhalation, slowly
fold forward, bringing chest over on your sitting bones.
thighs, extending arms forward and Lengthen tailbone
resting forehead on the mat. If your down. Lift feet off the
forehead doesn’t reach the mat, rest floor one at a time
it on a block or fists stacked on top of or together, keeping
each other. Breathe deeply and remain knees bent and
here for 10–12 breaths. To come out, shins parallel to the
press the floor away and bring floor. Lengthen the spine, keep chest
yourself up as you inhale. open. Either continue holding thighs
or extend arms alongside your outer
Sun salutations (surya namaskar) shins parallel to the floor in navasana
Perform at least eight rounds of preparation. Remain for 5 breaths and
sun salutations, moving mindfully then release.
with breath to warm up your body Repeat or, if you can maintain the
thoroughly. Hold downward-facing dog length of the spine, try full navasana by
(adho mukha svanasana) for 5 breaths extending legs straight out. Stay for 5
at the end of each round. more breaths.
Standing forward fold (uttanasana)/
Hands under feet pose (padahastasana)
Come into a comfortable standing
position, feet hip distance or slightly
wider apart, and fold forward, bending
knees if needed. Clasp elbows with
opposite hands. Remain here for 5–8
breaths. If comfortable going deeper,
enter padahastasana by bending knees
Navasana (A and B)
and sliding hands under feet. Once
there, straighten legs slightly. Stay for 5
more breaths.
Boat pose (navasana)
Sit on the floor with legs straight. Bend
both knees and hold the backs of your
thighs as you lean back slightly, so your
feet lift off the floor as you find balance
 Keep your home

CHEMICAL FREE
Your home is your sanctuary - don’t let harsh chemicals stop you from keeping your home safe
and clean. With the power of Thieves all natural products, infused with essential oils, you can
trust Young Living as the natural, safe solution for your family and home.

CELEBRATING 25 YEARS OF THIEVES

Æ

www.YoungLiving.com.au
 BODY
YOGA FOR WINTER

Camel pose (ustrasana) Ustrasana (A and B)

Kneel on your mat with knees apart.
Rest hands on the back of your pelvis,
heels of palms on the upper buttocks,
pressing shins and tops of feet into the
floor. Inhale, lengthen from your pelvis,
drawing tailbone in; on exhalation, lean
back, keeping hands on the rear of the
pelvis. If comfortable, drop head back (if
not, keep head lifted). Stay here in camel
preparation for 3–5 breaths. To come
out, lift chest forward first, keeping head
back as you come up. Rest in child’s
pose or sit on heels for 3–5 breaths.
Repeat once more or, if you’re ready
for full ustrasana, enter preparation pose
first then bring hands onto heels or soles
of feet, allowing your head to drop back.
Setu bandha Paschimottanasana
Bridge pose (setu bandha sarvangasana
sarvangasana)
Lie supine on the floor with knees bent
and feet placed under them on the floor,
comfortably apart. On inhalation, lift hips
up as high as they can go without strain,
pelvis tucked slightly. Readjust width of
the feet if you need. Interlace fingers
underneath you, hold the outer edges of
the mat or keep palms on the floor. Take
5 breaths and repeat twice more.
Halasana
Seated forward fold
(paschimottanasana)
Sit on your mat or a cushion with legs
extended and feet together or slightly
apart. Inhale, extend arms up; exhale,
fold forward. Allow arms to rest on
outer shins, ankles or feet, wherever
most appropriate. Stay for 8–10 breaths.

Plough pose (halasana) Matsyasana

Start by lying on your mat. On
inhalation lift hips, supporting them
with your hands, then let feet fall to
the floor over your head. If your feet
don’t reach the floor, keep supporting
hips with hands. If the feet touch the
floor, release arms down onto the
floor or interlace fingers. Stay here for
8 breaths. To come out, bend knees,
support hips and slowly roll down.
Fish pose (matsyasana)
Lie on your back with knees bent, feet
flat on the floor. As you inhale, lift hips
and slide hands under buttocks, palms
down. On exhalation, rest buttocks
onto the backs of hands and straighten
legs onto the floor with toes flexed. On
your next inhalation, press hands and
forearms into the floor so that head and
torso lift. On exhalation, rest the back
or crown of your head onto the floor.
Remain for 6–8 breaths before lowering
head and torso onto the floor, lifting
hips to free hands. Draw knees to chest
and rock from side to side a few times.
Supine twist
Perform a supine twist of your choice
while lying on your back. Either drop
both knees to one side then the other or
do a twist with the bottom leg straight.
Hold for 5–8 breaths on each side.
Final relaxation
Rest in savasana by lying on your back
with your legs extended and arms
down by your sides, palms facing
up. Relax. Alternatively, if it’s more
comfortable, rest prone on the floor or
on the side. Stay here for as long as
you need.
Mascha Coetzee is a yoga teacher, holistic health
coach, nutrition assistant, linguist and practitioner
of hatha yoga, inclusive of ashtanga, vinyasa and
yin yoga. Based in Tasmania, Mascha integrates
the wisdom of yoga, Ayurveda, traditional Chinese
medicine and modern research into her lifestyle
and teachings. Get in touch at coetzee.mascha@
gmail.com, visit maschacoetzee.com or connect
on social media.

54 | WELLBEING.COM.AU
 SPECIAL REPORT: HEALTH
MUSIC & HEALTH

56 | WELLBEING.COM.AU

SOUL MUSIC
From ancient times to the age of YouTube, from the cradle to the
deathbed, music has accompanied all human experience. More and more,
researchers are discovering that music and singing not only feel good
but may be absolutely vital to the health of mind, body and spirit.
“Without music, life would be a mistake.”
~ Friedrich Nietzsche
I
f I were to tell you that music
is good for you, you’d probably
regard that as an assertion so
self-evident as to be beyond
discussion. Who hasn’t felt the joy
and solace of music let alone seen
the uninhibited way children react
to it, singing and dancing, as the
saying goes, as if no one’s watching?
Scientists have even observed unborn
infants responding in a similar fashion.
My granddaughter was exposed to
music in utero — in particular, a Dean
Martin CD that was then in high rotation
at our place. In her early years, we
never had any problem getting her to
sleep as Dino would do the job for us.
(The one exception, for some reason,
was Volare; we had to skip over that
track because it made her cry.)
Some years ago there was a photo
shoot at this publishing company
involving a large group of babies and
toddlers. The photographer was having
a lot of trouble wrangling the wriggling
infants until someone had the idea to go
searching for some music. Bach was a
bit helpful but the one CD that soothed
the babies was an album by western
swing band, Asleep at the Wheel.
It turns out English conductor John
Lubbock, whose acclaimed Orchestra
of St John’s has performed concerts for
more than 35,000 autistic children over
the past decade, has also discovered
the calming, joyful effect of 2/4 time, the
prevailing metre of country music and
Photography Getty Images
traditional songs in general.
As well as running his Music for
Autism charity, Lubbock organises
concerts for dementia patients and even
started a choir at Huntercombe Prison
in Oxfordshire. As he told the London
Telegraph, “These guys have plenty of
SPECIAL REPORT
WORDS / CHRIS STAFFORD
time — and energy. And singing is the
most wonderful therapy.”
PREACHING TO THE CHOIR
“If I cannot fly, let me sing.”
~ Stephen Sondheim
In the beginning was the voice, the
musical instrument available to us all.
Writes composer Andrew Ford, host
of Radio National’s The Music Show,
“Singing is the start of music, its most
common manifestation and, arguably,
its most sublime expression. By singing,
we make ourselves physically part of
music and music part of us.”
Song almost certainly predates
speech and still moves us in a primal
way: ask anyone who has discovered
the joys of singing in a choir. For Mary
Bruce, a frenetically busy civil celebrant
on Queensland’s Sunshine Coast, choir
practice nights are simply her “sanity”.
Research confirms it really is good
for you. By monitoring the vital signs of
the members of a choir, Björn Vickhoff
at Sweden’s University of Gothenburg
discovered the singers’ heart rates soon
became synchronised. This is related
to an effect known as respiratory sinus
arrhythmia, where the heartbeat varies
in synchrony with breathing. Research
on meditation has established this has
soothing effects similar to those that
come from breathing exercises in yoga.
Singing also releases endorphins,
dopamine and serotonin, hormones
associated with feelings of pleasure,
as well as oxytocin, a chemical that
manages stress and enhances trust and
bonding, thus countering depression and
loneliness. Ohio State music professor
David Huron suggests singing may
generate prolactin, a consoling hormone
present in nursing women (as well as
in tears of sorrow). Singers have been
found to have lower levels of cortisol,
SPECIAL REPORT: HEALTH
MUSIC & HEALTH
another indicator of lowered stress. And
study after study has found that singing
relieves anxiety and that group singing
can be especially beneficial to the health
and wellbeing of older adults.
Choral singing can range from the
ethereal pastel tones of boy sopranos
through the chirpy fugues of the
Swingle Singers all the way to the
earthy, urgent and, yes, even dangerous
sounds of the Southern gospel choir.
The sweaty intensity of the experience
can result in physical breakdown, as I
once witnessed in Memphis, Tennessee,
where I saw a gospel chorister fall into
a quivering, twitching swoon.
At the New Orleans Jazz & Heritage
Festival, the gospel tent puffed and
billowed joyously all day like a cartoony
big-top as choir after choir and one
stunning soloist after another testified.
To drop in occasionally for a shot of
sanctified rhythm and blues was like a
bracing tonic in the wilting heat of the
Louisiana spring. It’s doubtful there
were better singers among the festival’s
big names than the unknown vocalists
in the gospel tent.
This is music to Tony Backhouse’s
ears. Now resident in Napier in his
native New Zealand, the choirmaster
spent three decades in Australia
founding and working with gospel
choral groups, from the a cappella
quartet The Elevators to the much-
praised larger aggregations Cafe of the
Gate of Salvation and The Honeybees.
He has worked extensively with gospel
choirs in the US as well as completing a
graduate course in ethnomusicology at
the University of Memphis.
For him, the essence of ensemble
singing is “collaboration, rather than
competition. Singing teaches us to
listen, which is a great gift. In my
community choir in Napier, even though
I’m notionally the boss, it’s about
WELLBEING.COM.AU | 57
 SPECIAL REPORT: HEALTH
MUSIC & HEALTH
Choirmaster Tony
Backhouse in action.
creating something fabulous together
— and, as by choice we rarely perform,
we really aim to make every rehearsal a
thing of joy and beauty.
“It’s similar to how my African-
American Baptist friends in the US treat
a rehearsal or any event that involves
singing, whether there’s an audience or
not: it’s another opportunity for worship,
for having a good time. So every choir
rehearsal brings us closer together as
community, elevates us, nourishes us.
There are nights when even I don’t feel
like going to choir but by the time we’ve
finished I’m exhilarated and glad I came.
“A psychologist friend once said to
me, ‘I envy you your job — you get to see
people at their best.’ I can dig that and
I see that, in singing, we can go beyond
our egos, travails and agendas to a
realm where we are present, focused,
creative, neighbourly. Loving.
“Eno says it better than anyone,”
he adds. He’s talking about Brian
Eno, who first came to prominence
as a founding member of the band
Roxy Music before going on to
produce records (Talking Heads,
U2) while experimenting with
electronics and the avant-garde.
Yet, like Tony, he’s fascinated by a
cappella (unaccompanied) singing —
in particular, the vocal purity of the
simple harmonies of gospel and blues
— and utterly convinced of its benefits.
Only half-jokingly, Eno once told
America’s public broadcaster NPR,
“I believe that singing is the key
to long life, a good figure, a stable
temperament, increased intelligence,
new friends, super self-confidence,
heightened sexual attractiveness and
a better sense of humour.” But he
claims the benefits of group singing
are profound:
58 | WELLBEING.COM.AU
ENO’S GROUP-SING
SONGLIST
Can’t Help Falling In Love
Love Me Tender
Keep on the Sunny Side
Sixteen Tons
Will the Circle Be Unbroken
Dream
If I Had a Hammer
Love Hurts
I’ll Fly Away
Down by the Riverside
Chapel of Love
Wild Mountain Thyme
Que Sera, Sera
Cotton Fields
Source: NPR
“If I were asked to redesign
the British educational
system, I would start
by insisting that group
singing become a central
part of the daily routine.
I believe it builds character
and, more than anything
else, encourages a taste for
co-operation with others.”
Physiological: “You use your lungs in a
way that you probably don’t for the rest of
your day, breathing deeply and openly.”
Psychological: “Singing aloud
leaves you with a sense of levity
and contentedness.”
Societal: “A capella singing is all
about the immersion of the self into
the community. That’s one of the great
feelings — to stop being me for a little
while and to become us. That way lies
empathy, the great social virtue.”
Echoing Australian conductor and
music educator Richard Gill (see
WellBeing #166), Eno concludes, “If
I were asked to redesign the British
educational system, I would start by
insisting that group singing become a
central part of the daily routine. I believe
it builds character and, more than
anything else, encourages a taste for co-
operation with others. This seems to be
about the most important thing a school
could do for you.”
As no less a singer than Luciano
Pavarotti put it, “If children are not
introduced to music at an early age,
I believe something fundamental is
actually being taken from them.”
CHILD’S PLAY
“I would teach children music, physics
and philosophy; but most importantly
music, for in the patterns of music and all
arts are the keys to learning.” ~ Plato
The case for music instruction and its
importance in child development is
worth restating — and not just for its
social benefits but also for its effect on
the brain itself as well as the flow-on to
other areas of learning.
As Richard Gill told WellBeing,
“Unless a child has access to good,
sequential, thorough music education,
that child is not being educated and
therefore ... is being deprived of a sense
of joy and a sense of wellbeing.”
More, that child may be deprived
of optimum brain development. Just
look at the findings of researchers at
Beth Israel Deaconess Medical Center
in Boston, who discovered that the
cerebellums of expert male musicians
were 5 per cent larger than in those
without musical training.
“Undeniably, there is a biology of
music,” asserts Harvard neurobiologist
Mark Jude Tramo. For him it’s self-
evident that there’s specialisation
within the brain for the processing of
music, making it as much a biological
imperative as one of aesthetics. In fact,
researchers have found music affected
neural activity no matter where in the
brain they looked — whether in the
primitive regions found in animals or in
the more recently evolved areas such as
the frontal lobes. In addition, harmony,
melody and rhythm each invoke a
distinct pattern of brain activity.
In 2012, neuroscientists at the
University of Southern California began
a five-year study of the effects of music
education. The focus of the program,
said lead author Assal Habibi, was “the
impact of music training on cognitive,
socio-emotional and brain development
of children”. The subjects, 37 children
from underprivileged neighbourhoods
of Los Angeles, studied instruments
such as the violin and learned to
play in orchestras and groups. Their
progress was monitored with various
tools including MRI brain scans, EEGs
to track electrical activity in the brain,
behavioural testing and so on.
Initial results showed that such
Photography Supplied
instruction sped up the maturation of
the auditory pathway in the brain and
increased its efficiency. This enhanced
maturity reflects an increase in
neuroplasticity, a physiological change in
the brain in response to its environment.
 SPECIAL REPORT: HEALTH
MUSIC & HEALTH
An even longer-term study, published
in the journal Psychology of Music in
2009, showed that children exposed
to music tuition over a period of years
displayed superior reading skills
compared with their peers who received
no musical training. In fact, several
studies have established links between
music education and enhanced abilities
in other domains including linguistic,
mathematical and spatial.
In this particular study, authors
Joseph M Piro and Camilo Ortiz of Long
Island University set out to demonstrate
that students given keyboard instruction
and training in increasingly complex
rhythmic, tonal and practical skills
would demonstrate “better performance
on measures of vocabulary and verbal
sequencing” than students who received
no keyboard instruction.
Piro and Ortiz found specific
similarities in the way individuals
interpret music and language: “Because
neural response to music is a widely
distributed system within the brain, it
would not be unreasonable to expect that
some processing networks for music and
language behaviours, namely reading,
located in both hemispheres of the brain,
would overlap.”
MUSIC AS MEDICINE
“Music hath charms to soothe a savage
breast.” ~ William Congreve
Everyone knows Congreve’s famous
line (though all too often Shakespeare
gets the credit) but Civil War general
and US senator John A Logan put it
even more succinctly: “Music is the
medicine of the mind.”
We’ve already talked about the
agreeable effects of music in our
discussions of singing and playing, but
the same benefits can be derived from
just listening. The feel-good factor, again,
is dopamine, the hormone that causes
those chills and goosebumps when you
hear an especially appealing passage
of music. The subject of more than
100,000 research papers over the past 60
years, dopamine is a neurotransmitter
that not only affects heart rate and
blood pressure but also plays a big part
in mood, attention, sleep and sexual
gratification as well as in reward-based
learning. Incidentally, dopamine has
also been connected to drug addiction,
Parkinson’s, ADHD and schizophrenia.
Music not only echoes the beating
of the heart; it also does it good. A
landmark British study led by Professor
Peter Sleight at Oxford University found
60 | WELLBEING.COM.AU
YOUR BRAIN ON MUSIC
When a musician plays, almost the
entire nervous system is at play
as well. No wonder researchers
advocate a return to music education
in schools.
“Playing a musical instrument
involves multiple components of the
central (brain and spinal cord) and
peripheral (nerves outside the brain
and spinal cord) nervous systems.
As a musician plays an instrument,
motor systems in the brain control
both gross and fine movements
needed to produce sound. The sound
is processed by auditory circuitry,
which in turn can adjust signalling
by the motor control centres.
“In addition, sensory
information from the fingers,
hands and arms is sent to the brain
for processing. If the musician is
reading music, visual information
is sent to the brain for processing
and interpreting commands for the
motor centres. And, of course, the
brain processes emotional responses
to the music as well!”
Source: Portland Chamber Orchestra
that music with 10-second repeating
cycles is particularly calming as it helps
focus the body’s natural rhythms. It’s
apparent that composers have known
this intuitively for some time because the
study cites sections of Beethoven’s Ninth
Symphony, Puccini’s slower arias from
Turandot and many of the works of Verdi
as helping to reduce blood pressure.
As Boris Martinac, head of the
Mechanosensory Biophysics Laboratory
at Sydney’s Victor Chang Cardiac
Research Institute, explains, “Every beat
of the heart, every pulse, is sent to the
brain: a report on the state of the blood
pressure. But also from the brain there
is a signal sent back to the arteries [that]
regulate blood pressure and the heart
Children exposed to music
tuition over a period of years
displayed superior reading
skills compared with their
peers who received no
musical training.
to basically keep it under control. And
because this signal is sent down two
pathways, they are out of phase — and
every 10 seconds they come into phase.”
While listening to music can be
immensely soothing and pleasurable,
playing music — as with singing —
has positive outcomes in the relief of
depression as well as the reduction of
stress on both the emotional and the
molecular level. In addition, studies
have shown that adults who play
music produce higher levels of human
growth hormone (HgH), necessary for
regulating body composition, body fluids,
muscle and bone growth, sugar and fat
metabolism, and possibly heart function.
Since the dawn of time, music has
accompanied almost all human activity.
It has been used for ceremonial and
devotional purposes; it has induced
trances, marked celebrations, aided
concentration, provided motivation and
been, most often, a balm for the soul.
So, if music is so good for us, physically
and spiritually, if it really has power to
lift or change moods, it stands to reason
that it might also have great therapeutic
value. Indeed, music therapy today is
finding all sorts of applications in the
treatment of many different conditions.
We’ve just touched on its
effectiveness on heart-related
ailments including blood pressure
and, by extension, such conditions as
hypertension and stress disorders, but
music therapy has even been used to
treat post-traumatic stress disorder
(PTSD). In a pilot study conducted
by the US Department of Veterans
Affairs, combat veterans experiencing
PTSD were taught to play guitar. An
organisation called Guitars for Vets
Photography Getty Images
provided instruments and instruction
and the Department reports the therapy
proved “effective in reducing depression
symptoms and improving health-related
quality of life” — so much so that
similar programs have since been rolled
out at several VA hospitals.
 Other exciting outcomes have been achieved in the areas
of sleep disorders, brain dysfunction (including Alzheimer’s
and other forms of dementia), childhood development and
learning disabilities.

WHAT ABOUT ME?

“Music acts like a magic key to which the most tightly
closed heart opens.” ~ Maria Augusta von Trapp

While music instruction, as we’ve seen, can be a vital adjunct Drink Well, Live Well.
to education, the complex, emerging field of music therapy
has proved just as important for children with learning
disabilities and other conditions. Even eating disorders such The first Alkaline mineralised water in
as anorexia and conditions like alexithymia (emotional verbal Australia, enriched with Magnesium
deficiency) may be treated through music therapy.
But perhaps its most Bicarbonate and sold in a fully
dramatic breakthroughs have
been achieved with children
oxo-biodegradable bottle.
on the autism spectrum. For
kids enclosed in a bubble
O Reduces acid levels and improves pH
that words can’t pierce, O Increases the body’s magnesium levels
neither inwards nor out,
there is often only one way O Relieves aches, pains, cramps and arthritis
to communicate with them.
As renowned guitarist and O Assists with sleep and relaxation
composer Robert Fripp put it,
O Aids energy, younger looks and longevity
“Music is the wine that fills
Playing the cup of silence.”
music has Singer Alex Smith, whose
positive Sydney band Moving Pictures Available in 600ml
outcomes in
the relief of
had a major hit in 1982 with and new 1.5Lt bottles.
depression. What About Me?, moved to
London in the mid-90s where
he found himself working as a music facilitator at the John
F Kennedy school for special-needs children. Glossing over
the study and research that led to the job, Smith says it was
“something I fell into; I started doing things that were natural
to me”. People compared what he was doing to Dave Hewitt’s
“intensive interaction” method or Margaret Corke’s theories
about communication through music, but for Smith and his
associate Michael Rodwell it was all about “the experience”.
They felt the kids, through their diagnosis, were labelled
and that led others to put up barriers as to what the kids could
do. Smith and Rodwell’s approach was simply to cut through
the labels: “We just decided to give them opportunities to play
and listen, to touch the instruments, something which had
been baulked at before — to join in.”
Eventually, Smith set up as a consultant, both working with
SEN (Special Educational Needs) children and providing training
workshops for staff. Over time he lost count of the many mind-
boggling, tear-welling, goosebump moments he experienced
but, asked for an example, recalled one girl he worked with.
“She was like the Tasmanian devil in the Bugs Bunny
cartoons,” Smith remembers. “She would just bite and scratch
and run away to stand in corners and rock backwards and
forwards. I spent months alone in a largish room with her. I sat
on a chair against one wall playing the same raga-like piece
of music on my guitar; its rhythm matched her rocking. I used
minimal eye contact — she didn’t like that.
“Over the weeks she came closer. Eventually, she came
and sat on a chair on the opposite side of the room from me.
Weeks after that she sat next to me; weeks after that she looked
Phone: 1300 309 109
into my eyes and smiled! She'd touch my knee with her foot to
signal to me to start or stop.
evalifewater.com.au
 SPECIAL REPORT: HEALTH
MUSIC & HEALTH
“Then one day when I finished the
piece she picked up my left hand and
put it back on the [guitar] fretboard and
sort of mouthed and signed, ‘Please.’”
Talk about a goosebump moment.
“This child’s life was a living
nightmare and she had a brother in the
same school as affected as she was,
if not worse. But, for an hour or so a
week, she and I shared some peace and
some empathy.”
In a way, the universe may have been
directing the singer to this work. After
all, Moving Pictures guitarist Garry Frost
wrote What About Me? while he himself
was working with autistic children. Years
later, after Smith had started teaching,
his young son was diagnosed with
YOU ARE YOUR MUSIC
A 2003 study conducted at Heriot-
Watt University in Malaysia by Jason
Rentfrow, Sam Gosling and Professor
Adrian North concluded that a person’s
taste in music tends to reflect their
personality. While that may sound
like a no-brainer, the study, based on a
questionnaire sent to 36,000 respondents
in 60 countries, found a strong
correlation between music genres and
the personality traits of the subjects.
Here’s a summary of their findings, by
genre and temperament:
Blues: high self-esteem, creative,
outgoing, gentle and at ease
Jazz: high self-esteem, creative,
outgoing and at ease
Classical: high self-esteem, creative,
introvert and at ease
Rap: high self-esteem, outgoing
Opera: high self-esteem, creative
and gentle
62 | WELLBEING.COM.AU
Asperger’s but now, “after many battles”,
he’s studying history at university.
Now living in Liguria in northern
Italy, Smith almost glows when he talks
about those years in London: “I just
loved it — the kids, the work, the music!
Music in its most primal essence, right
there in your face and all your senses ...
One tap on a surface, one ding of a bell,
one string of a guitar, one sung note
could break down barriers.”
MUSIC & DEMENTIA
“Where words fail, music speaks.”
~ Hans Christian Andersen
Fans of the sublime voice of Linda
Ronstadt were saddened recently by
Of working with special
needs kids, one-time
music consultant Adam
Smith recalls: “We just
decided to give them
opportunities to play
and listen, to touch the
instruments, to join in.”
Country & western: hardworking
and outgoing
Reggae: high self-esteem, creative,
not hardworking, outgoing, gentle and
at ease
Dance: creative and outgoing but not
gentle
Indie: low self-esteem, creative, not
hard working and not gentle
Bollywood: creative and outgoing
Rock/heavy metal: low self-esteem,
creative, not hard-working, not outgoing,
gentle and at ease
Pop: high self-esteem, hardworking,
outgoing and gentle but not creative and
not at ease
Soul: high self-esteem, creative,
outgoing, gentle and at ease
In an article titled You Are What’s on
Your Playlist for SFGate in 2005, Benny
Evangelista expanded on this research by
looking at celebrities’ iTunes playlists to
see what they said about them.
the news that Parkinson’s disease has
robbed her of her instrument.
It’s not the first time she’s had
trouble with her voice. As she told
Vanity Fair in a 2013 interview, she took
formal training for the first time in her
career when, in her mid-30s, she found
herself struggling while singing in The
Pirates of Penzance on Broadway. Under
the pressure of nightly performances,
her voice had become so tight and
constricted she felt close to panic.
“I had to get out of my own way,” she
recalled. Quoting a Mediaeval mystic
and composer, she added, “Hildegard
von Bingen said that singing is like
being a feather on the breath of God —
which resonates to my atheist soul.”
Now Ronstadt’s feather has fluttered
to the ground for the last time. She can
no longer sing a note, even in private,
though she listens to music all the
time. The irony is that researchers in
music therapy and neuroscience have
found that certain kinds of music can be
beneficial to people with Parkinson’s,
stimulating the neurotransmitters
dopamine and serotonin that are absent
in PD patients’ brains.
Not only that, musical rhythms can
help them organise their movements,
aiding in walking and balance, while
singing (or at least vocalising) can assist
verbal articulation. Those with too much
movement — the involuntary tremors
known as dyskinesia — can be calmed
by slow, rhythmic music, which helps
overactive patients relax and even sleep.
President George Bush, for example,
preferred country artists like George
Jones and Alan Jackson, rock songs by
Van Morrison and the work of folk-pop
singer Joni Mitchell. Jason Rentfrow
analysed this list as “conventional styles
of music” belonging to “someone who
is extroverted and a bit relaxed but not
necessarily open to new experiences”. For
Barack Obama, see under Soul above.
As for President Trump, he doesn’t
own an iPod but one might make
assumptions based on his choice of
campaign themes: anthemic songs by
Neil Young, the Rolling Stones, Queen
and the like (all of whom demanded
he cease using their music). See above
under Rock/heavy metal. There’s
Photography Supplied
no evidence he listens to music for
relaxation, preferring instead to kick
back in front of the telly. He did once
reveal his favourite musical is Evita
— make of that what you will.
Finally, active group therapy such as drumming, dance and
movement can promote patients’ emotional health by reducing
depression, anxiety and social isolation.
Even stroke patients who have lost the ability to speak can
be trained to say hundreds of phrases by singing them first.
Harvard Medical School neuroscientist Gottfried Schlaug has
demonstrated that patients with lesions on the left side of the
brain, the area most associated with language, can recover
the power of speech after a few minutes of singing phrases
and tapping to the rhythm, suggesting that music therapy can
physically reorder a damaged brain. As Schlaug explained it,
“Le  ffрнt
“The underdeveloped systems on the right side of the brain that ow I’m
respond to music became enhanced and changed structures.”
Music therapy has worked similar wonders with Alzheimer’s

y 
”
patients, even in the disease’s latter stages. According to Faye Browne
studies by the Alzheimer’s Foundation of America, “When used
appropriately, music can shift mood, manage stress-induced
agitation, stimulate positive interactions, facilitate cognitive
function and co-ordinate motor movements.”
The reason this works is related to what trained musicians
and athletes refer to as muscle memory: the multiple
practised movements they make without thinking. As music
educator Alicia Ann Clair points out, “Rhythmic and other
well-rehearsed responses require little to no cognitive or

Certain kinds of music can be

beneficial to people with Parkinson’s,
stimulating the neurotransmitters
dopamine and serotonin that are
absent in PD patients’ brains.
mental processing. They are influenced by the motor centre of
the brain that responds directly to auditory rhythmic cues.
“A person’s ability to engage in music, particularly rhythm
playing and singing, remains intact late into the disease
process because, again, these activities do not mandate
cognitive functioning for success.”
The tragedy for Linda Ronstadt and her admirers is that
many of those fine motor skills are now gone; even brushing
her teeth is a challenge. Perhaps it’s the added frustration of
having spent a lifetime performing at the highest level, but she
doubts whether music therapy can help in her case.
“There’s all kinds of stuff out there,” she conceded in
the Vanity Fair interview, “but it’s nothing that can give you
singing back. Singing is such a complex mechanism. You
have to be able to do a whole lot of things at once that
require repetitive movements of your vocal cords ... I couldn’t
do any of it [any more].”
A MATTER OF LIFE & DEATH
“The Knower of the mystery of sound
Knows the mystery of the whole universe.” ~ Inayat Khan
create wellness
in the face of
cancer
Cancer and wellbeing retreats at the
Yarra Valley Living Centre, Victoria
Life and Living Cancer Retreat
10 nights
Learn lifestyle practices and strategies to support
healing, create inner peace and restore clarity of
mind. Have the opportunity to share your thoughts,
feelings and experiences with others on a similar
journey and make an active and empowered plan
for today and the future.
Cancer Fundamentals Retreat
4 nights
Learn the fundamentals of mind-body medicine to
help you cope better with life following diagnosis
and feel empowered to play an active part in the
next chapter of your life.

Despite the undoubted benefits for the nervous system of a

musical career, musicians are not exempt from the ravages
of dementia or brain disease, as Ronstadt and legendary
Call 1300 651 211 info@gawler.org
guitarist-singer Glen Campbell — aged 80 and now in the final
stages of Alzheimer’s — can attest.
Yet, as we’ve just seen, even in the twilight of life, just as at
the beginning, music has a vital role to play. Musicians who’ve
given concerts in nursing homes have reported the startling
effect music can have on elderly patients. Just as a piece of
 SPECIAL REPORT: HEALTH
MUSIC & HEALTH
music may help a Parkinson’s sufferer
recover the complicated rhythms of
walking, even someone deep in dementia
and unable to speak or otherwise
interact will remember a cherished song
word for word and sing the lyrics with
gusto. At the very least they’ll smile and
tap along, just as they might have done
as a baby.
It seems the enjoyment of music and
our physiological responses to it persist
right to the final moments of life.
According to Vermont music therapist
Islene Runningdeer, author of Musical
Encounters with Dying, “Therapeutic
music during the dying process is very
effective at regulating breathing as the
person goes through the transitional
stages of breathing until there is no
breath.” She also points to the consoling
effects on the loved ones sitting vigil.
In the same way, music thanatologist
(from the Greek thanatos, or death)
Jennifer Hollis calls her work “medicine
that you can give both to the patient
and to their family”. She plays the
harp and sings for the dying at Lahey
Hospital near Boston, Massachusetts.
Beth Collins, director of the hospital’s
palliative care program, concedes there’s
little research to back up the benefits
of music thanatology — aside from the
evidence of her own eyes. As she told
NPR’s Weekend Edition in 2016, “I don’t
think things have to be proven. I think
they just have to work. And to me, this
is a heck of a lot better than giving
somebody medication that’s going to
change things going on in their body.”
Perhaps Australia’s only music
thanatologist is Peter Roberts, also
a harpist and singer. He trained in
Montana and now works at the St John
of God Hospital in Geelong, Victoria, as
64 | WELLBEING.COM.AU
Alex Smith describes
many incredible
moments while giving
children the gift of
music in London.
part of the hospital’s pastoral care. He
sees his role as using music to create
a “sacred space” to help patients find
peace and clarity as they confront
terminal illness.
“The whole point of it is to lead people
into a comfortable container of silence,”
he told Radio National in a 2015 edition
of Life Matters. “It’s wonderful to have
something of value to offer when the
doctors can do no more. The healing
powers of music have been a source of
wonder for centuries. Music is a non-
invasive method of influencing heart
rate, breathing quality and physical pain.
“An essential component to this
offering involves bringing an attitude of
compassion and an attentive presence
that is expressed through music. This
may sound a bit mushy to some but is
nonetheless very real.”
Peter Roberts also plays for
premature babies — which is where we
all came in. Whether you’re an unborn
infant or someone who’s about to push
the boat out for the last time, bound
for waters unknown, music is oceanic.
It’s the rhythm of life we all swim in, as
natural as a mother’s heartbeat, as good
for the body as it is for the spirit. When in
doubt, take music. It certainly can’t hurt.
“Music is a moral law. It gives a soul
to the universe, wings to the mind,
flight to the imagination, a charm to
sadness, and life to everything. It is the
essence of order and leads to all that is
good, just and beautiful, of which it is
the invisible, but nevertheless dazzling,
passionate and eternal form.”
So said Plato. Or did he? There are
many pages of learned discussion on the
internet as to whether he did or didn’t,
yet the quote has an undeniable ring of
truth. Indeed, it has its own music.
LET THE MUSIC PLAY
1. Sing like nobody’s listening.
Open your trap and let it out; it’s
really good for you. Look back at
Brian Eno’s comments about the
benefits of singing near the top of
this article.
2. Join a choir. The payoffs are
many and include personal as well
as social rewards. The very act of
learning to sing counterpoint — a
bass part, for example — will teach
you a lot about music.
3. Learn to play an instrument.
You don’t have to be a virtuoso
to enjoy the benefits of playing.
Your community ukulele group is
a good place to start; it’s a simple
instrument with a quick learning
curve (though there are many who
play ukulele at virtuoso standard, as
a visit to YouTube will confirm).
4. Take a music appreciation
course. Even if you don’t play,
knowing something of music
history and even learning to follow
a score will increase your enjoyment
exponentially. If you like classical
music, try to follow the way the
composer uses his or her themes,
alone and in counterpoint. If you
like jazz, learn to follow the “form”
behind each soloist; you might have
to count eight-bar sections at first
but you’ll soon grasp it instinctively.
If you prefer pop or rock, try to hear
each instrument in isolation.
5. Take dancing lessons. Nothing
(aside from actually playing) unlocks
the dynamics of music like dancing,
whether Latin, jitterbug or rockabilly.
6. Go to live performances. Not
only is it the best way to experience
any genre of music but it will help
ensure the survival of live music
and support the next generation of
musicians. Paying for music you
consume also helps; avoid online
streaming services as most pay the
creators little or nothing.
7. Give the young the gift of
music. By now you realise the
boundless flow-on advantages
of childhood music instruction
in developing self-confidence,
teamwork, brain function and fine
motor skills. Again, the goal isn’t
Photography Supplied
virtuosity — but who knows?
As a lifelong musician, arranger, songwriter and
journalist, Chris Stafford is still wondering how music
actually works. So he writes about it in the hope that
one day all will be revealed.
100% Australian Owned | 100% Australian Made

100% Natural

Available through
Coles Supermarkets Nationally

www.naturescommonscents.com.au
 BEAUTY
PERFUME OILS
I
f you’ve been fortunate to travel
in more exotic destinations such
as Egypt or Turkey, you may be
familiar with perfume oils. There,
storeholders in bright and bustling
bazaars offer a dazzling array of
elaborate tiny bottles containing an
unimaginable range of perfume oils
from an abundance of different plants.
But just what are those mysterious
scented oils made from? What’s their
provenance? Are there benefits to
applying them as an alternative to
modern solvent-based fragrances?
Let’s take a look.
THE BASICS
Perfume oils are made by taking flowers,
woods, spices and other plant parts
and distilling them using low heat and
pressure. The steam, rich in fragrance
oils, is collected over several weeks in
a container that typically contains mild
sandalwood oil, which acts as a base or
fixative. The sandalwood oil binds with
the fragrance oil molecules, allowing the
scented oils to last much longer than if
they were kept alone.
Within the industry, perfume oils are
more commonly referred to as “attar
oils”. The word attar or ittar that we use
today is derived from the Arabic word for
scent, which comes from the yet older
Persian word atr, meaning fragrance.
Attar oils should not be confused
with essential oils, which are obtained
by steam distillation at higher
temperatures. The higher heat can
damage the delicate top notes of the oil,
diminishing its fragrance. Essential oils
are therefore useful for some medical
purposes but are not generally used for
perfumery. In addition, some people’s
skin can react to certain essential oils,
yet it’s extremely rare for skin to be
sensitive to pure attar oils.
Attar oils should also not be
confused with hydrosols or absolutes.
Sensible scents
Voted allergen of the year a full decade ago, modern synthetic fragrances
aren’t all that pretty behind the façade of celebrity endorsements and
branded bottles. Are attar oils the natural alternative?
66 | WELLBEING.COM.AU
A hydrosol is simply the water left
over from the distillation process. It
can be very useful but is generally not
strong enough for use in perfumery.
Absolutes are increasingly common
and are created when the fragrant oil is
extracted by a chemical-solvent process
rather than simple distillation. The final
product is quite different from and far
less valuable than a pure attar oil.
A PERFUMED HISTORY
The art of perfumery is almost as old as
civilisation itself. Materials for perfume
making have been dated back as far
as 5000 years in India and an early
perfumer named Tapputi is mentioned
in the cuneiform tablet dating to the
second millennium in Mesopotamia.
Royalty, such as the Mughal nobles of
India, were some of the earliest known
patrons of attar oils and references to
perfume formulas are even found in
the Bible. In fact, a batch of surviving
perfume found in Cyprus in 2004 is
believed to be over 4000 years old,
testifying to the longevity of attar oils.
Fragrances were known to the
ancient Chinese, Hindus, Egyptians,
Israelites, Carthaginians, Arabs,
Greeks and Romans. In fact, the word
“perfume” is from the Latin per fumum,
meaning “through smoke”.
Perfumery in each of these ancient
civilisations meant the application of
attar oils directly to the skin. In many
Muslim countries, attar oils are still
usually preferred over modern perfumes
as many Muslims do not like to apply
alcohol to the skin for religious reasons.
Men in Egypt, Turkey and the Middle
East still routinely apply attar oils after
shaving; women prefer these fragrances
to big-brand solvent-based scents.
It was only when the perfume
industry entered Europe that alcohol
and other solvents began to become
common additives to scents.
WORDS / ANTHONY KINGSTON
Perfumery was known in Europe
from at least 1221, when it began
to be recorded in Florentine monks’
recipes. By 1370, there are mentions in
Hungarian texts of aromatic compounds
being mixed with alcoholic compounds
for Queen Elizabeth of Hungary. France
became Europe’s perfume-making
hub from 1500 onward, and in the 19th
century the extensive use of alcohol and
other solvents gave birth to the modern
perfume industry.
FRAGRANCE OR FILLER?
As the modern perfume industry
grew, the concentration of attar oils in
perfumes was gradually reduced and
inexpensive fillers such as alcohol were
increased in commercial products. When
you buy a perfume product now, it may
contain 3 per cent or less of the more
expensive aromatic attar oils.
Why does the modern perfume
industry dilute the active components of
fragrant or attar oils in their perfumes?
There are several reasons.
First, the alcohol causes some of the
fragrant oils to evaporate more quickly.
This gives a stronger fragrance for the
first hour or so, which then quickly
fades. This is an advantage when
you’re testing perfumes in shops — but
works against you if you’re hoping for a
perfume that lasts all day.
The second reason is, of course,
cost. The attar oils are by far the most
expensive part of any perfume, so using
a large amount of commercially made
fillers allows far bigger profit margins.
The larger bottles also allow shoppers
to feel they’re getting better value for the
high price they pay for some perfumes.
Third, as attar oil blends have been
around since the dawn of civilisation
and are natural plant-based derivatives,
unique blends of them cannot be
patented. Expensive brandnames on the
other hand? Those can be trademarked,
 BEAUTY
PERFUME OILS

WHAT’S IN A SCENT
Wondering how much scent your
perfume contains? Here are some
common perfume classes and their
allowing a unique market for solvent- of 6–18 months. As the 4000-year-old average concentration of fragrant oils.
blended perfume products to be example mentioned earlier shows, attar
developed and protected. oils can last quite a bit longer. Name Fragrant Alcohol &
Further, alcohol or solvents can also oil (%) water (%)
A WHIFF OF DANGER cause problems for those with sensitive
Perfume or 15–30 70–85
There’s a number of disadvantages to skin. Ethyl alcohol is the most popular parfum
the use of alcohol and other solvents in alcohol to mix with perfume oils. Alone,
perfumes. As mentioned above, alcohol- it is extremely caustic. Many people Eau de parfum 8–30 70–92
Photography Bigstock

based products evaporate more quickly, believe they’re allergic to perfume but
leaving just an illusion of longer-lasting are, in fact, just reacting to the alcohol Eau de toilette 4–8 92–96
perfume, so you either need to apply blended into the product. This can also
Eau de cologne 2–5 95–98
more or reapply it throughout the day. be an issue for men using aftershave or
Alcohol- and solvent-based cologne after shaving, contributing to Splash cologne 1–3 97–99
perfumes also have a shorter shelf life razor burn and irritated skin.

WELLBEING.COM.AU | 67
 BEAUTY
PERFUME OILS
Alcohol is also a drying agent and,
as such, is usually avoided in beauty
products as drying of the skin can
increase wrinkle formation. This can
become a problem where perfumed
products are used across wide areas
of the face, such as with aftershave or
more liberal use of perfume for women.
It’s also important to understand that
most popular perfumes contain only
trace amounts of natural essences, or
attar oils, within the fragrance blend.
They usually also contain an average
of 14 or more secret chemicals, some
derived from petroleum products, that
are not listed on the label. To protect
trade secrets, makers are allowed to
withhold fragrance ingredients, so
customers cannot rely on the label to
understand what their perfumes contain.
In the US, the Campaign for Safe
Cosmetics commissioned a study
several years ago that analysed 17
leading fragrances. They found 38
different secret chemicals, some of
which are associated with hormone
disruption, sperm damage and allergic
reactions. Others have not been
assessed at all for safety in personal-
care products. Worst of all, some of
these synthetic chemicals concentrate in
human fat and breast milk, creating the
potential for greater problems in future.
Chemical fragrances can also
contribute to mild allergies like sneezing
or watery eyes. More worryingly, they’re
increasingly linked to dermatitis in
some individuals. In more severe
cases, chemical-contact dermatitis
can trigger eczema, a chronic skin
disorder marked by itchy rashes.
It’s estimated that one in 10
people in the US have ongoing
allergic reactions to chemical
elements in fragrances. Worse, an
estimated 2 per cent of the world’s
population are chemically
intolerant. Chemical
fragrances are considered
a major contributor to this
condition, which in worst-
case scenario can lead to
panic attacks and depressive
disorders due to the difficulties of
negotiating life while avoiding
these ever-present chemicals.
So serious is the problem
that, in 2007, “fragrances”
won the dubious award of
allergen of the year from the
important industry magazine
Dermatitis. More than 2800
fragrance ingredients are listed
on the database of the Research
68 | WELLBEING.COM.AU
Institute of fragrance materials; at
least 100 are known allergens and new
chemicals are frequently introduced.
WHAT ABOUT ATTAR OILS?
In contrast, reactions to pure attar oils
are extremely rare. You only need use a
very small amount for a subtle fragrance
that will last 12–24 hours, depending
on your body chemistry. Unlike alcohol-
based perfumes, attar oils also nourish
the skin, preventing rather than causing
the visible signs of ageing. Attar oils,
in this way, could be thought of as anti-
ageing perfumes or aftershaves.
If you’d like to try a natural attar oil
blend as an alternative to a solvent-
based perfume or aftershave, where do
you start? Here are some key points to
make the process easier:
1. Healthfood shops sometimes stock
small ranges of attar oils. If this is the
case and you prefer to buy in this way,
try to find someone who really knows
the products. Without good guidance,
you may accidentally buy essential oils
or, worse, absolutes.
2. Buying online can give you access
to a much wider range of products and
often more information. As always when
buying online, make sure the supplier is
one you feel you can trust.
3. When reading descriptions, examine
the top notes and notes of the fragrance
just as you would a modern perfume.
This is important even if you’re lucky
enough to be browsing the oils in a shop.
You only want to try a couple at a time or
your sense of smell will get confused, so
home in on ones you’re likely to enjoy.
Also, don’t test it on paper strips as
you may do when shopping for solvent-
based perfumes — an attar oil
blends with the scent of your skin
so smells slightly different on each
person. This is part of what makes
them so personal and distinctive.
4. Unsure which fragrance
notes you prefer? Start by
Googling your favourite solvent-
based perfume or aftershave —
the company’s website will usually
list the key notes in each fragrance.
Use this as a guide to what you like.
5. Sometimes, a seller of attar oils
will list the attar oil blend as “in
the style of” a certain perfume
brand. This can save time and is
worth seeking out.
When shopping, keep in
mind that some attar oils may
be in much smaller bottles and
appear expensive for what they
are. This is only because you
HOW TO USE PERFUME OILS
Applying an attar oil is slightly
different from applying a modern
commercial fragrance. Here’s how
it’s done:
For women
Take 1–2 small drops from the
bottle and apply to the inside of
each wrist.
Before the oil dries, dab behind
both earlobes.
Unlike modern solvent-based
perfumes, the fragrance will
become stronger over several
minutes as it dries and blends with
the natural fragrances of your skin.
Accordingly, the attar oil blend
you use is a much more personal
decision, as it needs to suit you
rather than overpower your skin the
way some solvent perfumes do.
For men
After shaving, dab a small amount
onto your palms. (Some attar oil
bottles now come with pump-spray
applications, making this easier.)
Rub the oil in one smooth stroke
across the face — there’s no need to
massage it in.
The oil won’t cause your face to
sting, as solvent-based aftershaves
do, and won’t dry out the skin.
In the long run, this may reduce
signs of ageing associated with the
application of alcohol to the skin.
need to use so little in comparison to
a solvent-based perfume. In fact, you
undoubtedly get more of the fragrant oils
that offer the actual fragrance.
Attar oils or perfume oils have
many advantages over solvent-based
perfumes. They offer a more natural and
longer-lasting fragrance that is gentler
on the skin. They remove the need for
alcohol that dries and damages the skin
and may lead to visible signs of ageing.
Plus, they don’t contain any unknown or
dangerous chemical fragrances.
Once you experience the subtle,
alluring fragrances of attar oil on the
skin, it’s easy to become a convert. The
only drawback? Smiling as you receive
yet another expensive gift of solvent-
based perfume you’ll never use.
Anthony Kingston studied acupuncture and herbal
medicine in Sydney, completing a Masters of Health
Photography Bigstock
Science. After extensive further study in Asia he
founded White Lotus Anti Aging, the Southern
Hemisphere’s first specialist skin-needling clinic.
Author of the international bestseller Holistic
Microneedling and DVD, he’s also the expert
skin-needling advisor to Britain’s largest beauty
organisation, BABTAC. W: whitelotus.com.au
 ENVIROSHIELD™
POLLUTION & INFRARED DEFENCE SPRITZ
ANTIOXIDANT PROTECTION
INTENSE HYDRATION
 PLANET
WARDROBE DETOX
M KIND
any Australians, just
like their counterparts
in Europe and North
America, are living with
an addiction. They’re addicted to fast
fashion: cheaply made, poor-quality
clothing. Just as fast food has set the
average waistline bulging, the typical
wardrobe is bursting at the seams,
filled with impulse purchases and
bargain buys that are rarely worn. And,
much like fast food, fast fashion can
have a toxic impact on your body, the
environment and even the spiritual self.
Even if you’re not swayed by fashion
trends and limit your shopping to
what you really need, it’s still almost
impossible to avoid the toxic impact
of fast fashion. The clothing in nearly
every store in the shopping centre or
on the high street has been unethically
produced for below living wages in
countries that turn a blind eye to the
use of toxic dyes and harmful chemical
processing. Many garments are made
with an eye to planned obsolescence,
designed to fall apart as quickly as the
trends change, forcing you to purchase
again and again. Addiction, built into
the system.
If you need to reset your health and
break an addiction to food, you might
go through a detoxing process. Want to
untangle yourself from the influence of
fast fashion? You can try the same.
HOW IS FAST FASHION TOXIC?
Some might say that calling fashion
toxic is a bit alarmist. But the impact
of the garment industry on the
environment is so significant that
Greenpeace has spearheaded an
environmental campaign to clean up
the industry. It has called this campaign
Detox My Fashion.
In 2012, Greenpeace conducted
an investigation into the use of
harmful chemicals in global fashion
brands, documented in its report Toxic
Threads: The Big Fashion Stitch Up.
The investigation tested the chemicals
present in the garments of 20 global
fashion brands, purchased from
70 | WELLBEING.COM.AU
CLOTHES
Can’t keep up with fashion? You might want
to opt out of the race entirely because, while
fast fashion may promise to grant beauty,
it’s an addiction the world could do without
— and here’s how to detox from it.
WORDS / SUMMER EDWARDS
authorised retailers in 29 different Once in a while these toxic garments
countries. In almost two-thirds of the will be picked up by the regulator. In
items tested, nonylphenol ethoxylates 2009, the Australian Competition and
(NPEs) were present. NPEs are harmful Consumer Commission oversaw the
endocrine-disrupting chemicals widely mass recall of more than 200,000 denim
used in industrial laundry detergents products that contained carcinogenic
for textile processing. These chemicals azo dyes. Brands recalled included
mess around with your hormones and Cotton On, Just Jeans, Rivers and Myer,
chronic exposure may impact upon among others.
reproductive health. Low levels of regulation and
The Greenpeace study also found insufficient testing of consumer imports
toxic phthalates in 31 of the 141 mean that many more toxic garments
garments tested and very high levels of may be overlooked — and Greenpeace
these in four, as well as cancer-causing investigations show this to be the case.
amines from the use of azo dyes in two At the time of the 2009 recall, there
other garments. The report states, “As was some discussion about the need
inherently hazardous substances, any for more regulation of imports from
use of NPEs, phthalates or azo dyes countries with lax safety regulations but
that can release cancer-causing amines these discussions did not lead to any
is unacceptable.” change to the industry.
How can such chemicals in clothing
affect your health? The residue of these HOW YOUR WARDROBE
harmful chemical substances can be AFFECTS OTHERS
absorbed by the skin of the wearer. Have Harmful synthetic chemicals have
you ever purchased a new pair of jeans an impact not only on the health of
and worn them without washing them people who buy and wear fast-fashion
first? Remember the distinctive blue garments but also on the health of
stains on your hands and legs? Those workers and communities in the country
chemical stains were quite possibly of manufacture where environmental
harming your health. Perhaps most and worker protections are lacking or
worrying is that many of the garments poorly enforced. NPEs, for example,
tested by Greenpeace were from well- are known to be toxic to fish and
known children’s clothing brands. aquatic life. In the ecosystem, they
 PLANET
WARDROBE DETOX

Even if you’re not swayed

by fashion trends and limit
your shopping to what you
Photography Getty Images

really need, it’s still almost

impossible to avoid the
toxic impact of fast fashion.

WELLBEING.COM.AU | 71
 PLANET
WARDROBE DETOX
degrade to a chemical substance that
bioaccumulates up the food chain.
Greenpeace has documented the
widespread pollution of waterways
and drinking water supplies as a
result of garment manufacturing in
countries including China, Indonesia
and Mexico. In each case, its
investigations have uncovered serious
aquatic pollution directly discharged
from textile manufacturing factories
that manufacture for well-known
international brands.
Such environmental damage is not
a case of out of sight, out of mind,
either. As toxic garments are purchased
and washed in Australia and around
the world, the residual toxic dyes
and chemicals are released into our
waterways where they could go on to
impact the aquatic ecosystems where
we live. Although this impact is minor
when compared with the serious
pollution of waterways in the countries
of manufacture, these chemicals will
still remain in the ecosystem, building
up over time.
Aside from the health and
environmental impacts, the clothing you
wear can also have a negative role in
your spiritual life. Buddhism, yoga and
similar spiritual traditions suggest that
our actions can have an impact — either
negative or positive — on the spiritual
self, depending upon the choices made
and how they affect others.
The manufacturing of fast fashion
has significant negative impact on
the workers, who are exposed to
72 | WELLBEING.COM.AU
toxic chemicals and exploitative
working conditions. When a consumer
purchases a fast-fashion garment, in
the action of creating demand for these
products they become an agent in the
suffering of garment workers.
In April, 2013, over 1100 garment
workers in the Rana Plaza building in
Bangladesh were killed and a further
2500 injured when their Dhaka factory
building collapsed. Due to safety
concerns, the other occupants had
vacated the building in the days before
the tragedy but garment workers
were ordered to continue working.
The factory involved in this tragedy
manufactured for many well-known
global brands.
More recently, in April, 2015,
72 workers were killed when a fire
broke out in their shoe factory in the
Philippines. Workers were prevented
from escaping due to metal bars on
the windows and the absence of fire
safety exits. Similarly, this factory
manufactured for many well-known
global brands.
Tragedies such as these are just
the tip of the iceberg. When it comes
to the fast-fashion garment industry,
the suffering of workers is significant
and widespread. Health risks include
cancer and other serious illness
through exposure to toxic chemicals
and industrial dust. As an industry
primarily staffed by young women and
managed by men, sexual harassment
of garment workers by managerial
staff is also widespread.
In 2009, the Australian
Competition and
Consumer Commission
oversaw the mass recall of
more than 200,000 denim
products which contained
carcinogenic azo dyes.
By choosing to purchase fast
fashion over ethical alternatives, we
are contributing to the harm suffered
by garment workers. If you value the
importance of right action and the
principle of do no harm, and you believe
that your actions have a role in your
karma, it’s easy to see that the suffering
caused by purchasing fast fashion could
have an impact on your spiritual self.
HOW TO DETOX
YOUR WARDROBE
When you think of the harm just one pair
of trainers or one tee has the potential
to cause, it may feel overwhelming to
consider the impact of the entire fast-
fashion industry — and the role you
play. But there is good news: it’s entirely
possible to detox your wardrobe and
avoid the toxic influence of fast fashion
completely. Like any detox, it takes
planning and commitment but you’ll feel
better for the effort you put in. Following
are some simple steps you can take.
1 Declutter your wardrobe
The last thing you should do is run
out and replace your whole wardrobe
with new items. When it comes to the
garments you already own, the
damage is already done and changing
these for new items won’t mitigate
that. But it is still worth going through
a decluttering process to pare back
your wardrobe to only garments you
Photography Getty Images
actually wear and use.
It’s important to go through this
process with mindfulness, considering
the reasons you don’t wear a particular
garment. Was it an impulse purchase?
Were you influenced by the addictive
qualities of a sale and finding a bargain?
100% natural, vegan and chemical free skincare
that doesn’t cost the earth

Harnessing natural powerful remedies to

transform and nurture your skin, whilst respecting
the environment and never exploiting animals

Containing certified organic and wild harvested

extracts and essential oils

No parabens, sulphates, artificial colours

or fragrances

Free from nut oil, ideal for sensitive skin

We support human rights through ethical sourcing

and donating a percentage of every purchase to
supporting children in poverty

www.rawbeautynaturally.com.au
 PLANET
WARDROBE DETOX
Was it an impulse
purchase? Were you
influenced by the
addictive qualities
of a sale and finding
a bargain?
Did you attach some emotional value to
the purchase? Were you tempted to find
happiness or emotional fulfilment in
shopping?
If you’re mindful of your motivations
for purchasing garments you didn’t
get good use from, you can gain a
better understanding of what led you to
make that purchase in the first place.
This understanding can help you to
avoid making the same mistake in the
future and give you a better chance of
detangling yourself from fast fashion’s
addictive qualities.
2 Learn to live with less
Before you go out and buy anything
new, start to get a feel for how your
wardrobe works with fewer items in it.
As with any addictive substance, the
tendency is to overconsume. You may
have an abundant wardrobe but there’s
a good chance you have your favourites
you wear over and over again while
other items are barely used. Again, if
you’re mindful of this, you can begin to
learn whether you were overconsuming
out of habit or addiction.
You can try to test yourself to learn
whether you can make do with fewer
garments overall, limiting yourself to
garments that are of better quality and
make you feel great when you wear
them. Try taking a capsule wardrobe
challenge where you restrict yourself
to wearing only 30 items for 30 days,
including accessories and shoes. Or
try to increase the versatility of your
wardrobe by seeing how many new ways
you can wear one dress or shirt. If you
can learn to live with less, you may be
74 | WELLBEING.COM.AU
able to reduce your shopping to only one
or two items, once or twice a year.
3 Plan your wardrobe needs
Once you’ve decluttered and
considered how many garments you
actually need in your wardrobe you’ll
have a better understanding of what
you might need to purchase. Are some
of your garments wearing out? Do you
need more of a particular favourite or
basic like black T-shirts, tights, a silk
shirt or tailored trousers?
If you leave things to the last minute,
you’ll likely rush to the most convenient
local store, but if you plan ahead you
will have time to research and find
an ethical, non-toxic option for your
wardrobe. If you anticipate your wardrobe
needs for the next year, you’ll have the
time to find the perfect garments that
not only look great but are also kind to
your health, the environment and the
people who made them.
4 Research your ethical
& non-toxic options
There is a growing number of ethical
and sustainable fashion brands
that pay close attention the social
and environmental impacts of their
manufacturing and ensure that
production of their clothing does not
harm their workers or the environment.
When it comes to ethical and
sustainable fashion, Australia punches
well above its weight. Look for labels
that are open and up front about the
values and the principles they use to
guide their manufacturing.
Non-toxic options for garments
are sustainable natural textiles such
When it comes to ethical
and sustainable fashion,
Australia punches well
above its weight.
as certified organic cotton plus linen,
silk, wool and hemp if they’ve been
dyed using low-impact or natural
dyes. If you want to feel confident that
the garment is both ethical and non-
toxic, it’s better you look for global
certifications you can trust such as
Fairtrade certification or the Global
Organic Textile Standard.
Unsure about where to start your
hunt for kinder clothes? More and more
people are writing about sustainable
fashion and not-for-profit organisations
are starting up with the intention of
highlighting brands that are kind to
workers and environment. Good On
You (goodonyou.eco) is a not-for-profit
organisation in Australia whose mission
is to help consumers find ethical and
sustainable fashion by rating brands
on their impact on people, animals and
planet. There’s also a growing number
of boutiques — on streets and online —
that focus on stocking clothing that’s
good for you and the environment.
Is it possible to permanently give up
fast fashion and detox yourself from its
influence? Yes. But a new habit is never
formed easily, especially when trying to
overcome a more addictive one. If you
do slip up on your detoxing journey, be
kind to yourself: one mistake doesn’t
mean you need to give up entirely.
As you go through this process, over
time it will become second nature.
Give the new habit some time to set in.
It’s worth the effort — and I guarantee
you’ll feel better for it.
Summer Edwards is a freelance writer, sustainable
Photography Getty Images
living advocate and the author of 6 Steps to a
Sustainable Wardrobe, a guide and workbook
teaching readers how to transition away from fast
fashion. Summer believes wholeheartedly in the
power of humanity to overcome climate change.
She is passionate about inspiring others to live
a more sustainable life through small mindful
changes to daily habits.
 PARENTING
SELF-COMPASSION

76 | WELLBEING.COM.AU

The compassion cure
Self-compassion is like a soothing balm that frees you
up to release tension, put down the parenting manual
and relate to your children in a healthy way.
“Love is the great miracle cure. Loving
ourselves works miracles in our lives.”
~ Louise L Hay
O
ne of the toughest aspects
of parenting in the modern
age is the smorgasbord of
conflicting parenting advice
on offer. As a mother of two young
children, I have found reading parenting
books has often led me down a path of
guilt and shame because, just as I think
I’ve made progress, another challenge
comes along and, with it, a barrage of
“tips” that are conflicting, confusing
and, at worst, damaging.
Feeling guilty about parenting
failures does not result in change but,
rather, a feeling of defeat and futility.
The medicine for these feelings is
self-compassion — nurturing yourself,
establishing healthy boundaries and
modelling self-care for your children.
Every time I cultivate compassion
for myself I am blessed with a fresh
perspective on how to solve behavioural
challenges with my children.
Self-compassion is about observing
and controlling fearful or negative
thoughts as they arise in relation to your
children. I often notice a futile voice
that says things like, “I can’t stand this
any more” or “Why can’t you get this
under control?” When these voices start
Photography Getty Images
shouting, it’s time to replace them with,
“I know you are doing your best right
now” or “This isn’t a disaster — let’s
just see how it plays out.”
Self-compassion opens up space for
creative problem-solving. As you speak
kindly to yourself, you will naturally
WORDS / GEORDIE BULL
relate to your children with kindness
and compassion, which is often all
that’s needed to calm a situation and
reverse negative behaviour.
LETTING GO OF THE ENEMIES
OF SELF-COMPASSION
Perfectionism
Compassion has been sidelined by
“being better than” or “getting it right”
for so many parents. The problem is,
you only get it right for a little while
before another challenge crops up.
Perfectionism leads to a feeling of
constant failure. Try to notice the
perfectionist in your psyche next time
she pipes up during a challenge. As
you notice feelings of not being good
enough, generate your own affirmations
to contradict them: for example, “I am
doing my best and my best is good
enough.” Nobody is perfect and your
children don’t need you to be perfect.
They need you to be you.
Shame & excess guilt
A little bit of guilt is OK but too much
just spirals your mood downward and
prevents you from making any lasting
changes. Guilt and shame also cause
you to lose your boundaries with your
children, making it difficult to impose
effective limits.
I have learnt this the hard way.
After experiencing years of shaky
boundaries with my kids (induced
by reading parenting manuals that
suggested being constantly available
to my children), I am finally coming out
the other side and wondering how I
survived the years of constantly meeting
the demands of others while my true
PARENTING
SELF-COMPASSION
self was relegated to the sidelines.
Since then I have been establishing
healthy boundaries that demonstrate
to my children that I value my health,
my interests and my personal space.
My children are calmer and happier as
a result. Setting healthy boundaries is
self-compassion in action.
Competition & comparison
A by-product of conflicting parenting
styles is competition. If someone’s not
doing it your way, they are failing, right?
Wrong. There are a million ways to
parent and one person’s decision may
be wrong for you but right for them and
their unique situation and vice versa.
If you feel the need to appear superior
Nobody is perfect and
your children don’t need
you to be perfect. They
need you to be you
to or more knowledgeable than other
parents, chances are you are not feeling
too much compassion for yourself. I
know this from experience; if I need to
make someone wrong, it’s because I’m
feeling insecure about my own choices.
Applying affirmations that promote
self-compassion is the antidote
to competition. By celebrating the
wonderful, if imperfect, job you are
doing as a parent, you free yourself
up to enjoy diversity and connect with
other parents. When you stop judging
yourself and others you are open to new
friendships and inclusive communities
of parents who support each other.
WELLBEING.COM.AU | 77
 PARENTING
SELF-COMPASSION

Busyness
Excess busyness often makes healthy
habits and rituals fall by the wayside,
leading to stress and anxiety and
amplifying that nasty voice that tells
you you’re doing a bad job. Simplifying
life encourages self-compassion and
kindness by giving you the space you
need to see all the possible responses
to your child’s behaviour.
In what ways can you simplify your
life? A good way to start is by thinking
about what you love and what nurtures
you — and how to do more of it. Pitch
that against what you don’t enjoy
and what you can let go of. It can be
enlightening to discover that you don’t
actually need to do or have much of
what you impose on yourself and your
children. Does your child need to do
afterschool activities four days a week?
Can you simplify your wardrobe or take
some toys to the op shop? Simplifying
your life is calming and creates a
welcoming environment for self-
compassion as well.
Neglecting your own needs
Self-care is the basis of self-
compassion. I constantly remind myself
of this when faced with the choice to do
one more thing for someone else, to say
yes to another commitment, to read my
child the fourth book of the night. Putting
yourself first seems selfish but leads to a
happier family. If you are happy and feel
supported, you are free to let your love

By celebrating the
wonderful, if imperfect,
job you are doing as a
parent, you free yourself
up to enjoy diversity
and connect with
other parents.

78 | WELLBEING.COM.AU

overflow to your children and they will
feel that you genuinely want to play with
them because your cup is full.
For me, self-care is about being
mindful enough to make good small
choices; for example, to put my kids to
bed earlier so I can spend time painting.
Modelling self-care in this way is a
powerful way of showing your children
that they too can love and care for
themselves in the same way.
FIVE BENEFITS OF
SELF-COMPASSION
1. Deeper connection with others
When you are feeling love for yourself,
you radiate it to others through your
smile and body language. Compassion
liberates you to truly listen to others,
including your children, because you are
secure in yourself. With deep listening,
miracles occur and you will experience
true connection to others.
2. Creative problem solving
Self-compassion releases tension
and opens your mind to creative
solutions. When the tired old voice of
self-flagellation is at work, there is no
room for thinking outside the square.
Silence that voice and, all of a sudden,
you have found a new way to inspire
your kids to clean up after themselves
or to calm your toddler mid-tantrum.
Amazing things happen when you are
kind to yourself.
3. Health & happiness
Self-compassion means nurturing
yourself and constantly sending
yourself loving thoughts throughout the
day, leading to a calmer, healthier state
of mind that will shine from your face
like sunbeams. Your children will feel
the security of having a healthy and
happy parent.
4. Encourages compassion in children
Children are often naturally
compassionate when it’s modelled for
them. When you show self-compassion
you are teaching your children to value
themselves and setting them up to be
emotionally intelligent.
5. Resilience
Self-compassion frees us from the
stress of the moment, allowing us to
more effectively problem solve and work
through our challenges without falling
Photography Getty Images
into a heap of guilt and shame. This is
true resilience.
11 WAYS TO CULTIVATE
SELF-COMPASSION
Self-compassion is a choice you make
over and over again. When you begin to
focus on compassion, you will begin to
notice so many examples of it around
you and admire it when you observe it
in its many forms. As you admire it, and
see it, you draw it to you and become
a compassionate person. I now treat
compassion as I once treated perfection
— as something to constantly move
towards, and it feels so right.
1. Become aware. A good place to
begin is by becoming mindful of the
way you speak to yourself throughout
the day. This can be painful. It means
feeling the sting of shame and guilt
when you have made a mistake with
your kids. Focusing on the physical
sensations can help you to truly face
your pain without judging it. Then
choose to let it go and replace it with a
new thought or belief. Notice the times
you feel bad about yourself and write
them in your journal. Send love to the
child inside who wants to do everything
for everyone and tell her she is enough.
Relax and let go of all that is undone
and celebrate all that is done.
2. Meditate. A meditation practice is
the most effective tool for increasing
mindfulness and self-compassion. Even
10 minutes a day can be life-changing.
3. Become your own biggest fan. Make
a list of everything you have achieved,
including small wins with your children.
Take the time to really think about how
amazing you are and how much you
have evolved.
4. Keep a gratitude diary. Taking the
time to be grateful for the small things
in your life naturally promotes a positive
headspace where self-compassion can
flourish. Once you begin, you will notice
how abundant your life is and how much
you have to be grateful for. And, more
importantly, how much you deserve it all.
5. Keep a level head during times
of success. This is a huge challenge
for me as I am inclined to rest on my
laurels when I am nailing life. This
means I stop my self-care rituals,
my yoga practice and start thinking I
can do it all and do it all better than
anyone else. It pays to continue to be
mindful and conscious that “this too
will change” when things are going
swimmingly because when they go
pear-shaped (as they always do in the
ebb and flow of life), you won’t be left in
a crumpled heap.
6. Celebrate others’ strengths. Make
a list of all the things you admire about
your friends and commit to telling
them. Notice the feelings that arise
around acknowledging the strengths
of others: jealousy, anger, sadness?
Affirm that these feelings are OK and
PARENTING
SELF-COMPASSION
tell the child inside that she is loved and
worthy. Feel the pain of jealousy and
apply the medicine of self-compassion.
This way, you will be able to genuinely
celebrate the successes of your friends
— parenting and otherwise — and still
feel good inside.
7. Affirm what you want more of.
Create some affirmations to say
religiously before you leave the house.
An example could be, “I love and
appreciate myself” or “I intend to have
a wonderful day” or “I intend to be
connected and compassionate with
my children.” This sets up the law
of attraction to bring you what you
want and also creates a platform for
conscious decision-making throughout
the rest of the day.
8. Listen to your heart. When in the
midst of a conflict with your children,
ask, “What would compassion do?”
Then listen for the first answer that
comes. Intuition is a muscle that needs
to be exercised, and asking questions
like this takes you out of your head
and into your heart — the space where
magic happens.
9. Do what you love. Brainstorm ways
to incorporate the things you love into
your life and introduce your children to
them. For me, painting, writing poetry
and yoga are what makes my heart sing
and I make a practice of introducing
these hobbies to my children whenever
I can. They love to see me doing what I
love and “playing” in my own way. Make
a list of things you love and examine
how to turn these things into practices
and gifts for your children.
10. Set strong boundaries with your
children to protect yourself. Sit
down and list what is non-negotiable
for you. A non-negotiable for me
is speaking with manners and in
a respectful tone. Determine what
behaviours are unacceptable for you
and set strong limits around them.
Healthy boundaries are a huge part
of self-compassion.
11.Trust in the process. Accept that
your life is a work in progress and you
will never, ever be finished learning and
growing. Love yourself for how far you
have come, celebrate your successes
and keep moving forward with
compassion and commitment to growth.
Know deeply that you are absolutely the
right parent for your children.
Geordie Bull is a freelance writer and yoga
teacher with a Bachelor of Arts (Communications)
from the University of Newcastle. Geordie is the
mother of Scarlett, 5, and Tanner, 3, and lives with
her family in Crescent Head, NSW.
WELLBEING.COM.AU | 79
 FOOD
VEGETABLES

I
’m a beach boy gone country and, if
I didn’t already love vegies enough
before I started working the farm, I
have a newfound appreciation after
a few good seasons of growing our own.
As a chef, I like nothing more than using Wild Mushroom
“Risotto”
fresh, seasonal vegies, grown as close
as possible to home — and nothing gets
closer than your own backyard.
On the journey of learning how to
grow vegies that go plot to plate, I’ve
found a few of my favourites each
season that I’ve dubbed “very good”
vegies. These are vegies that grow well
with good soil, organic fertiliser, water
and fresh air. In the kitchen, they are
also easy to cook with, can be used in
lots of recipes and hit it for six when it
comes to nutrients and flavour.
At the farm we have eight square
vegie beds, which have some protection
from the elements and are fed with
their own rainwater tank. It means
we’ve always got a supply of “very good”
vegies on hand to cook with and I want
to share some recipes inspired by what
we’re growing in our patch this winter.

VEGIE FAVOURITES
Anything fibrous, green and leafy
that grows above the ground is a
daily staple because these vegies are
nutrient heavyweights. We eat lots of VERY
broccoli, cauliflower, cabbage and kale
because they are fibrous cruciferous
vegetables. What’s so special about
GOOD
vegies
this family of vegetables is that studies
have shown they may be capable of
killing cancer cells.
Broccoli
Broccoli has always been one of my
favourites. I like it raw or lightly steamed
because it’s at its best from a nutrition
perspective. It’s one of those vegies I like Vegetables are wonderful foods, but
to really eat a lot of when it’s in season:
broccoli contains so much vitamin C that “very good vegies” are sustainably grown,
eating more of it is a great way to boost
your defences for winter.
nutritious, delicious and easy to cook with.
Full of antioxidants, broccoli helps to WORDS / PETE EVANS PHOTOGRAPHY / MARK ROPER
reduce inflammation in the body. Most
importantly, it’s rich in sulforaphane,
a sulfur compound that scientific and kidney function and stabilise blood responsible for keeping the skeletal
research confirms may reduce the sugar levels, which is very important structure healthy and preventing bone
severity of many chronic illnesses. One for those who have insulin resistance, conditions such as osteoporosis.
study found that eating four serves pre-diabetes or type 2 diabetes Studies have also proved
of broccoli a day could help protect Cauliflower sulforaphane protects the tissues of
men from prostate cancer. The same Like its cruciferous cousin, cauliflower the retinal area from oxidative stress
compound activates antioxidant defence is another garden favourite that’s that can result in blindness, cataracts,
pathways in the body, which halts the rich in sulforaphane. It’s also high in macular degeneration and more.
immune system’s decline and protects antioxidants and anti-inflammatory Cabbage
against the stress that causes ageing. compounds that lower oxidative stress Cabbage is another pretty cool
Sulforaphane also helps to and fight free radicals. It’s an excellent customer. What I love about cabbage
significantly improve blood pressure source of vitamin K, a fat-soluble vitamin is that it’s cost-efficient and really

80 | WELLBEING.COM.AU

versatile. You can literally make
anything out of a cabbage leaf. Boil a
whole leaf tender and use as the base
for a tasty turmeric cabbage roll or slice
it up finely to add bulk and density to a
stir-fry or stew.
Cabbage is also one of my favourite
vegies because it forms the basis of a
really good ferment. I love sauerkraut
because it’s a side dish that delivers
a tangy, tarty kick and because it’s
just so good for you. When it comes to
sauerkraut, cabbage is very much the
star of the show.
To make sauerkraut at home,
rub salt and culture in and pop it in
a jar to ferment for a week. I like to
use a mix of white and red cabbage
but you can play around to find your
favourite flavours. You can also add
other vegetables, such as carrots, and
medicinal spices, such as turmeric,
to really boost its health benefits.
I encourage everyone to give
fermentation a go. Creating cultured
vegetables is like raising your own little
family — you get really attached to not
only the outcome but also the process.
It’s fascinating.
Kale
Finally, no winter vegie patch at our
place would be complete without kale.
It might cop a bit of flak for being a
“trendy vegie” but the reality is it’s so
full of nutrients it’s an important one to
put on your plate.
Not only is it low carb, kale contains
more iron per kilojoule than red meat
and has 10 times more vitamin C than
spinach. It’s also a good source of
vitamins K and A.
Fibrous vegetables such as the
four mentioned have also been proven
to assist in weight management,
glycaemic control and satiety. They
contain very little sugar and starch
and so don’t spike blood sugar levels.
Instead, they give the body a slow,
sustained energy release.
Some fibrous vegetables, such as
leeks, are known for being a good
source of prebiotics (the food for
probiotics), which contribute to the
growth of beneficial organisms in the
intestines and are key in creating a
balanced, healthy digestive system.
AN UPWARD SPIRAL
The other tool I use to transform
vegies into all sorts of delicious
accompaniments is a spiraliser.
You can spiralise most firm-fleshed
vegetables. I love making spirals out of
unusual vegies like kohlrabi, parsnip
and pumpkin during the winter months
to use in vegetable noodle bowls and
nourishing broths.
The other vegie I really love to
spiralise is green papaya. When papaya
is green (unripe) it’s at its healthiest for
us to consume, as the sugars haven’t
yet concentrated, which is why the
flesh is still rock-hard. It’s often used in
Asian-inspired dishes. My favourite way
to use and eat it is to grate it, combine
FOOD
VEGETABLES
it with lime juice, salt, ginger or chilli
and some coriander — you can also
use lemongrass or garlic, whatever
you love — then leave it to ferment
for a week. Check out the recipe that
follows. It’s my favourite side dish to
serve alongside barbecue seafood or
chicken but is equally great next to a
Vietnamese pho.
DELICIOUS DAILY DETOX
Whether it’s cauliflower, kale or kohlrabi
you love, I’m encouraging everyone
to get together their own list of “very
good” vegies with each new season.
The idea is to select the ones that taste
great but also support better health.
That’s because eating the right kinds of
vegetables is one of the most powerful
ways you can help yourself to detoxify
each day.
Also, by choosing fresh, organic
vegetables (or, better still, growing
your own), you are selecting produce
that is higher in nutrients while also
minimising your exposure to GMOs
and pesticides. I try to eat at least one
serving of these vegies with each of my
meals and aim for as many servings of
fibrous and green vegetables a day as
I can muster.
Cook with love and laughter,
Pete
WILD MUSHROOM
“RISOTTO” WITH
CHESTNUTS & TRUFFLE OIL
Serves: 4
1 tbsp dried porcini mushrooms
600g cauliflower, roughly chopped
3 tbsp coconut oil or good-quality
animal fat
150g king brown or oyster
mushrooms, sliced
150g Swiss brown mushrooms, sliced
200g pine, slippery jack or portobello
mushrooms, sliced
Sea salt & freshly ground
black pepper
1 onion, diced
4 garlic cloves, chopped
1 tsp finely chopped thyme
125mL (½ cup) dry white wine
300ml chicken bone broth or
vegetable stock
2 tsp lemon juice
2 tbsp finely chopped flat-leaf parsley
leaves, plus extra to serve
4 peeled chestnuts, finely sliced
& toasted
Truffle-infused olive oil or extra-virgin
olive oil, to serve
WELLBEING.COM.AU | 81
 FOOD
VEGETABLES

Soak the porcini mushrooms in 100mL

of water for 10 mins. Drain, reserving the
mushroom water.
To make the cauliflower rice, place the
cauli in the bowl of a food processor. Pulse
into tiny, fine pieces that look like rice.
Melt 1 tablespoon of the oil or fat in a
saucepan over medium–high heat. Add
the sliced mushrooms and sauté for 2
mins, season with salt and pepper and
remove from the pan.
Wipe the pan clean, add the remaining
coconut oil or fat and the onion and sauté
for 5 mins until the onion is translucent.
Stir in the garlic, thyme and reserved
porcini mushrooms and sauté for 30 secs.
Pour in the wine and cook until completely
reduced, 5–10 mins.
Add the cauliflower rice, broth or stock
and reserved mushroom water to the
pan, return the mushrooms and cook,
stirring occasionally, for 5–7 mins until the
cauliflower rice is cooked through. Remove
from the heat, stir in the lemon juice and
parsley and season with salt and pepper.
To finish, divide the risotto between
four serving plates, scatter over the
chestnuts and extra parsley and drizzle
with the truffle or extra-virgin olive oil.
Note: To prepare the chestnuts, score
the top and bottom of each one with a
knife and place on a baking tray. Roast in
an oven preheated to 180°C for 10–12 mins
until the skins split. Transfer to a small
bowl, cover with plastic wrap and set
aside for 10 mins to steam. Peel away the
Stracciatella
hard outer layer and discard. Finely slice
the chestnuts, transfer to a greased baking
tray, drizzle over a little olive oil and toast
in the oven at 180°C for 5–6 mins until parsley in a bowl and beat with a fork. Place the chicken pieces in a stockpot or
golden. Season with a little salt. Pour into the broth and stir for 1 min, large saucepan and add 5 litres of cold
then return the cavolo nero to the pan and water, the vinegar, onion, carrot, celery,
STRACCIATELLA season with salt and pepper. Spoon into leek, garlic, peppercorns and parsley and
Serves: 4 warm bowls, top with the pancetta, bacon leave to stand for 30 mins to 1 hour.
or lardo and drizzle over some olive oil. Bring to the boil, continuously
1L (4 cups) chicken bone broth (see Note: Lardo is pork fat that is cured skimming off the skin and foam that
following recipe) with rosemary, spices and herbs. It’s forms on the surface of the liquid. Reduce
100g cavolo nero available from delicatessens. the heat to low and simmer for 6–12 hours.
12 thin slices pancetta, rindless bacon or The longer you cook the broth, the more
lardo, cut into 2.5cm lengths (see note) CHICKEN BONE BROTH the flavours will develop.
3 eggs Makes: 4L Allow to cool slightly before straining
2 tsp lemon juice the broth through a fine sieve into a large
4 tbsp chopped flat-leaf parsley 1.5kg bony chicken parts (necks, backs, storage container. Cover and place in your
Sea salt & freshly ground black pepper breastbones & wings) refrigerator until the fat rises to the top
Extra-virgin olive oil, to drizzle 2–4 chicken feet (optional) and congeals.
2 tbsp apple-cider vinegar Skim off the layer of fat from the top
Pour the broth into a saucepan and bring 1 large onion, roughly chopped and reserve the fat and broth in covered
to the boil. Add the cavolo nero and 2 carrots, roughly chopped containers in your refrigerator or freezer.
blanch for 30 secs, then remove from the 3 celery stalks, roughly chopped If you wish, you can use the reserved
pan, transfer to a chopping board and 2 leeks (white part only), rinsed & fat as cooking oil for meat, poultry and
roughly chop. If using pancetta or bacon, roughly chopped vegetables dishes.
add to the broth and simmer for 1 min. (If 1 whole garlic bulb, cut in half Note: The broth can be stored in the
using lardo, this is added at the end.) 1 tbsp black peppercorns, lightly crushed refrigerator up to four days or frozen for
Combine the eggs, lemon juice and 2 large handfuls flat-leaf parsley up to three months.

82 | WELLBEING.COM.AU
Tired
of being *

tired?
Floradix may help
maintain energy levels!
Floradix contains a source of iron balanced with a range of
B Vitamins. When taken as directed on the label, Floradix may
assist in the maintenance of general health for the whole family,
from young children to expectant mothers and elderly people.
Floradix is a special liquid formula that:
Contains iron in a soluble form
Contains herbal extracts
Contains Vitamins B1, B2, B6 and B12

*Iron supplementation may help reduce tiredness and fatigue when the dietary
iron intake is inadequate. Always read the label and use only as directed.
If symptoms persist, see your healthcare professional.

F R E E F R O M A L C O H O L , A RT I F I C I A L C O L O U R S a n d P R E S E R VAT I V E S

AVAILABLE AT ALL GOOD HEALTH STORES, SELECTED PHARMACIES AND SUPERMARKETS

Enquiries Nature’s Synergy Pty Ltd Phone (02) 9499 7023 Fax (02) 9499 7024 Email: sales@cornell.com.au
CHC 71429-0916
 FOOD
VEGETABLES

CULTURED GREEN PAPAYA

Makes: a 1.5L jar

2 green papayas (about 800g each),

peeled & deseeded
3 tsp sea salt
1 long red chilli, deseeded & finely
chopped
1½ tbsp finely grated ginger
2 tbsp finely chopped coriander
2 tbsp lime juice
1 small cabbage leaf, washed

You will need a 1.5-litre preserving jar with

an airlock lid for this recipe. Wash the jar
and all the utensils you will be using in
very hot water or run them through a hot
rinse cycle in the dishwasher.
Shred the papaya in a food processor
with a grater attachment, or grate by
hand, then place in a large glass or
stainless steel bowl. Sprinkle over the salt,
chilli, ginger, coriander and lime juice.
Mix well and massage with your hands for
5 mins to release some liquid.
Fill the prepared jar with the papaya
mixture, pressing down well with a large
spoon or potato masher to remove any
air pockets. Pour in all the liquid from
the bowl and leave 2cm of room free at
the top. The papaya should be completely
submerged in the liquid; add some filtered
water if necessary.
Cultured
Take the cabbage leaf, fold it up and Green Papaya
place it on top of the papaya mix, then add
a small glass weight (a shot glass is ideal)
to keep everything submerged. Close the Different vegetables have different 3 tbsp apple-cider vinegar
lid, then wrap a tea towel around the side culturing times and the warmer it is the 1 garlic clove, finely chopped
of the jar to block out the light. Store in a shorter the time needed. The longer you Sea salt & freshly ground black pepper
dark place with a temperature of 16–23°C leave the jar, the higher the level of good
for 5–7 days. (Place the jar in a cooler to bacteria and the tangier the flavour. To make the dressing, combine the tahini,
maintain a more consistent temperature.) Chill before eating. vinegar and garlic with 3 tablespoons
Note: Once opened, the cultured of water in a bowl. Season with salt and
papaya will last for up to two months in pepper and mix well.
the fridge when kept submerged in the Thinly slice the broccoli stems
liquid. Unopened, it will keep for up to lengthways using a mandolin, or peel
nine months in the fridge. thinly with a vegetable peeler, and
place in a bowl. Slice the broccolini
BROCCOLI & SESAME SALAD lengthways, chop into 2cm pieces and
Serves: 4–6 combine with the sliced broccoli stems.
Add the broccoli florets, spring onion,
200g broccoli, broken into florets, rocket, mint and half the almonds. Pour
stems reserved on the olive oil, season with salt and
1 bunch (about 180g) broccolini pepper and gently toss to combine.
2 spring onions, thinly sliced Arrange the salad in a serving bowl,
2 handfuls rocket drizzle on the dressing and sprinkle over
1 small handful mint leaves, torn the remaining almonds as well as the
80g (½ cup) almonds (activated if sesame seeds.
possible), toasted & chopped Tip: Serve with some fermented veg
2 tbsp olive oil tossed through the salad.
1 tsp sesame seeds, toasted Pete Evans is a chef, paleo ambassador, health
Broccoli & coach, restaurateur, media personality and author
Sesame Salad Dressing of a new book, The Complete Gut Health Cookbook.
65g (¼cup) hulled tahini W: peteevans.com.au

84 | WELLBEING.COM.AU
 FOOD
BUSH TUCKER

Kakadu plums not

quite ready to harvest.

Welcome to

Photography Getty Images

SUPERFOOD COUNTRY
We import “superfoods” from exotic lands C content means it’s considered a
valuable skincare ingredient.
but Australia’s own native foods hold their Embracing more native foods
would mean that we’d not only be
own in the medicinal and flavour stakes. doing ourselves good but we’d also be
Plus, they give back in so many other ways. reducing food miles, improving food
security and doing our country and the
WORDS / BEVERLEY HADGRAFT Indigenous community good as well.
There are about 2500 native foods

M
ention bush foods and
most people’s thoughts go
immediately to witchetty grubs.
Yet we ignore native foods to
our detriment. Science has
proved they are bursting with essential
nutrients and antioxidants, are low GI,
low in kilojoules, contain antimicrobial
compounds and even appear to have
preservative qualities.
Many are easy to grow at home, too.
They’re obviously suited to our climate,
don’t require huge amounts of water,
provide habitat for our local fauna
and don’t seem to get the pests and
diseases that afflict exotic species.
On top of that, most native morsels
are intensely flavoursome. This means
a little goes a long way and they’re
particularly useful as condiments or
in sauces and syrups. If you’re buying
bush foods online — the easiest way for
most of us — they can be bought dried
to use like any herb, spice or dried fruit
in home cooking.
It’s bemusing that we Aussies
ignore bush tucker; throughout history,
other countries have valued our native
edibles more than we have. Russian
plant explorers took our kangaroo
apple to make the contraceptive pill,
the Americans have made a massive
industry out of macadamias and
the world’s biggest lemon myrtle
plantations are in Malaysia.
Currently, the Chinese are among
many eyeing off our amazing Kakadu
plum, which boasts extraordinary levels
of antioxidants and vitamins and has
a great deal of potential to be used
in medicine. The latest studies have
shown that it could even be useful as
a preventive against Alzheimer’s and
other dementias, and its high vitamin
available. Below, you’ll learn how and
why to eat just a few of those delicacies
that modern experts have managed to
properly analyse.
KAKADU OR BILLYGOAT PLUM
This small, light-yellow or green plum
is one of the most highly regarded
superfoods in the world. Scientists
from the Rural Industries Research
and Development Corporation (RIRDC)
when analysing a range of native foods
found it to be an “outstandingly” rich
source of antioxidants, particularly
vitamin C. It contains more than
7000mg per 100g, compared to around
93mg per 100g in an orange.
Healthfood companies are now
manufacturing Kakadu plum into
powders or capsules as it’s also
high in folate, lutein and essential
minerals magnesium, calcium and

86 | WELLBEING.COM.AU

iron. It’s believed the traditionally harsh
environment the plums grow in has
contributed to their evolution into such
nutritional powerhouses.
“Growing up in the Kimberley region,
we used to eat these like nobody’s
business,” says Samantha Martin, an
Indigenous woman and author of Bush
Tukka Guide. “They taste like a tangy
dried apricot and, fresh, can be made
into smoothies and fruit salads or
stewed with meats.” Dried, the powder
can also be sprinkled over breakfast
muesli or blended into a smoothie.
“[The fruit] also have antibacterial,
anti-viral and anti-fungal properties,”
adds Martin. “We put the crushed flesh
on wounds to speed healing but it’s
possible to buy Kakadu plum in soaps,
skin lotions and ointments.”
Most exciting of all, recent research
indicates the plums could be used in
the treatment of the neurodegenerative
disorders dementia and Alzheimer’s. It
appears that the powerful antioxidants
(seven times greater than the chemical
compound in turmeric that’s currently
in clinical trials as an Alzheimer’s
treatment) can protect brain neurons
from the toxic agent beta-amyloid, which
kills brain cells. Researchers are calling
for more Australian funding to conduct
further tests before a clinical trial.
Martin, who also presents the SBS/
NITV series Bush Tukka Woman, is
pleased at the growing interest in bush
foods for the promise it holds. “Growing
up, we had no money but we ate straight
off the land and were lean and healthy,
James Niland, CC
A rainbow
lorikeet
feeds in
a lemon
myrtle tree.
with strong teeth, shiny hair and clear
eyes,” she says. “Food isn’t just food; it’s
medicine as well.”
BUSH TOMATOES
According to environmental scientist
and native food fan Julie Weatherhead,
horticulturists have bred many fruits
and vegetables to make them bigger
and juicier. “The result is produce that
is full of water with diluted nutritional
value,” she says. Our native edibles
haven’t been changed, though; so,
although they’re still small, they’ve
retained an incredibly high level of
nutrition and flavour.
Bush tomatoes are an example of
this. About the size of a small cherry
tomato, they’re a good source of iron and
selenium, according to the RIRDC. They
also taste good, with an intense, citrusy,
caramelised, sundried tomato flavour.
You can buy bush tommies dried
and can easily use them in gravies,
Russian plant explorers
took our kangaroo apple
to make the contraceptive
pill, the Americans have
made a massive industry
out of macadamias and
the biggest lemon myrtle
plantations in the world
are in Malaysia.
Lilly pillys in
abundance.
Peter Woodard, CC
FOOD
BUSH TUCKER
stocks, pasta sauces and casseroles
or baked in scones or biscuits. Plus,
because bush tomatoes don’t need
the amount of water normal tomatoes
need, they can be grown commercially
in the desert, creating employment for
Indigenous people.
MUNTRIES OR
NATIVE CRANBERRIES
Muntries are berries that grow
prolifically along coastal South
Australia. “When ripe they smell of
roasting apple and cinnamon and
that’s what they taste like; when you
poach them the flavour intensifies,”
says Weatherhead, who runs native
edible Taste, Try and Learn tours at
her Peppermint Ridge Farm in Tynong,
Victoria. She also sells products and
plants, keen to encourage others to
appreciate the culinary and medicinal
properties of native plants.
Farmers are now growing muntries
commercially and selling them online.
You can substitute the berries anywhere
you’d use apples or sultanas — they’re
great in cakes or Bircher muesli.
They’re small, about the size of your
thumb, but you don’t need too many as
the flavour is so intense. They contain
around four times the antioxidants of
blueberries, Weatherhead adds.
LEMON MYRTLE
Lutein is a compound important for
eye health and preventing macular.
The RIRDC has found lemon myrtle to
contain extremely high levels of this
Unripe
fruit of the
kangaroo
apple tree.
John Tann, CC
WELLBEING.COM.AU | 87
 FOOD
BUSH TUCKER
Fruit and seeds
gathered by
indigenous people
from the rainforests
of Queensland.
nutrient. It’s also rich in folate, vitamin
E, zinc, magnesium and calcium —
minerals required for the synthesis and
self-repair of human DNA.
Best of all, it’s easy to include plenty
of this delicious herb in your diet. It’s
so useful that Weatherhead says it tops
her list when it comes to recommending
native plants to grow at home.
Lemon myrtle’s easy to make into a
tea, for example. Put a leaf in hot water
to release the minerals and you have
a delicious tonic without tannins that’s
four to six times higher in antioxidants
than green tea. Weatherhead also adds
fresh ginger as a cold remedy and it’s a
good hot drink to have before bed as it
contains no caffeine and is regarded as
a calmative and sedative.
The leaves can also be used just like
bay leaves; they have a strong citron
flavour — like a blend of lemongrass,
lime and lemon. Add to marinades,
soups or casseroles. Lemon myrtle
also imparts a wonderful taste and
aroma when used with fish. Simply lay
a couple of leaves on the flesh, wrap
in foil and bake in the oven or add to a
fish soup or risotto.
It can be substituted for lemongrass
in many dishes so is useful in Asian
curries and excellent in a range
88 | WELLBEING.COM.AU
of sweet dishes such as custards,
cheesecake, biscuits, cakes, scones
and ice-cream. It can be used to flavour
liqueurs and oils and made into a syrup.
During World War II, lemonade was
even made from it.
“Everyone is used to having rosemary
and thyme in the backyard, but if you can
also have native spices and herbs, which
are so much higher in nutrition, it seems
a no-brainer,” Weatherhead observes.
Martin agrees. “Lemon myrtle is
my hero of bush foods. It has anti-viral
and anti-inflammatory properties and
tastes beautiful. I used to give it to
aunties whose fingers were too swollen
to remove their rings and after just
three days the swelling would have
gone down.”
According to the Australian Journal
of Medical Herbalism, the oil can also be
applied to cold sores and is useful for
gut irritations. It’s TGA listed.
Lemon myrtle is useful for other
purposes, too. Its antimicrobial and
antifungal properties outweigh those
of tea-tree, so it’s a great surface
disinfectant — the oil is 16 times
stronger than phenol. There’s evidence
that lemon myrtle solutions can help
protect other plants from pests and
humans from insects and mosquitoes.
HOW TO EMBRACE
BUSH FOODS
Find out more information and
recipes from Samantha Martin’s
book (Explore Australia) or by
watching her SBS/NITV series
Bush Tukka Woman.
If you’re in the Tynong area
of Victoria, check out Julie
Weatherhead’s tours or book into
one of her bush food cooking classes.
peppermintridgefarm.com.au
Bushfoodsensations.net has
an extensive list of growers and
providers of native edibles while
ausbushfoods.com will tell you
what you can grow in your part
of Australia. Local nurseries are
also helpful. Even big chains like
Bunnings often have a surprising
range of native edible plants.
Find recipes, information and
products at outbackchef.com.
au. Its creator Jude Mayall is also
deputy chair of the Australian
Native Food Industry and a great
champion of research and working
with Indigenous advisory groups.
She has written a cookbook, too,
and will happily answer email
questions. Some of the foods may
seem expensive but a little goes
a long way.
Discover the history of Australian
native foods as well as new recipes
in John Newton’s book The Oldest
Foods on Earth.
Bushfoodshop.com.au has one of
the largest ranges of native foods.
It also offers a mouth-watering array
of mixes and condiments.
You can buy organic lemon
myrtle products online at
lemonmyrtlefarms.com.au.
Importantly, don’t experiment
with bush fruits or herbs unless
you’ve identified them and ensured
they’re not toxic.
Photography Getty Images & Bigstock
WATTLESEED
Wattleseed has high levels of calcium,
magnesium, zinc, iron and selenium. In
fact, it’s so nutritious yet grows so well
in desert conditions that investigations
are underway to use it as a famine-
relief crop in Africa. “It’s unusual to find
plant foods so high in iron,” observes
Weatherhead. ”It would have been very
important to Aboriginal people.”
My first day at work …
Yoga Teacher Training

CERTIFICATE IV in REMEDIAL YOGA TEACHING (10137NAT)

Personalised training that develops yoga teachers – Call our course advisors today on (02) 9817 0078
because there is more to teaching than just the asanas. www.theyogahouse.com.au

Accredited ASQA (Australian Skills Quality

Authority) Nationally Recognised Course.
For yoga teacher
Integrating modern medical principles with eastern training as individual
philosophies in innovative Japanese Remedial Yoga. as you are
RTO Code 45020
 FOOD
BUSH TUCKER
According to the RIRDC, wattleseed
has been a mainstay in the diet of
Indigenous Australians for more than
40,000 years and was also an important
source of protein and carbohydrates. The
women would toast the seeds then grind
them into a flour to make into cakes.
It has a beautiful fragrance and
flavour, like coffee and hazelnuts with
a hint of chocolate. “I like it crushed in
damper,” says Martin. “If I add lemon
myrtle as well, it’s gone in no time!
It can also be made into a drink or
used to flavour ice-creams, butters,
yoghurts or sauces.”
You can also make a caffeine-free
coffee substitute from the seeds.
LILLY PILLY
We’re all guilty of paying $5 a punnet
for blueberries while leaving lilly pilly
berries for the birds. That’s a waste,
as some varieties, such as the riberry
(Syzygium luehmannii), have the same
antioxidant capacity, phytochemicals
(which protect against oxidative stress)
and essential minerals as blueberries.
The riberry is one of the few lilly
pilly berries that can be eaten fresh,
says Weatherhead. “It has a delicious
taste, like cloves and cinnamon,
although a lot of other lilly pillys are
high in tannins and need to be boiled
up into jellies and jams.”
“Aboriginal people commonly refer
to the berries as ‘medicine berries’
because they keep their immune
systems healthy,” adds Martin.
Mountain pepper
Bush tomato
90 | WELLBEING.COM.AU
Wattleseed has been a
mainstay in the diet of
Indigenous Australians
for more than 40,000
years and was also an
important source of
protein and carbohydrates.
“They’re long-lasting and keep for
up to two weeks after being picked.
I like to deseed them and put them
into muffins with white chocolate.
They make a great replacement for
raspberries or blueberries.”
Check with your nursery or go
online to check that the variety in your
backyard is edible, she advises.
DAVIDSON PLUM
You’ve probably heard the buzz around
anthocyanins, the purple compound
that gives purple carrots and the newly
developed Queen Garnett plums their
superfood status. Studies with rats
have found the flavonoid can reverse
the damage done by a junk-food diet,
including lowering blood pressure and
reducing anything from non-alcoholic
fatty liver to cardiovascular disease.
While they taste very tart and work
best in jams, chutneys and sauces,
Davidson plums are also exceptionally
high in anthocyanin. They also contain
more antioxidants than blueberries and
are a good source of potassium, lutein,
vitamin E, folate, zinc, magnesium and
calcium, says the RIRDC.
Further studies are investigating
the plum’s antimicrobial properties,
which could reduce the amount of
preservatives, such as sulphides, used
in some processed foods. When tested
on kangaroo meat, a product made from
Davidson plum extended the shelf life
for 21 days in chilled conditions.
KANGAROO APPLE
Kangaroo apple offers a prime example
of a frustration that Julie Weatherhead
expresses: we let early plant explorers
take our native plants to make billions
of dollars from them overseas while
ignoring them ourselves.
“[Its] leaves contain progesterone;
Aboriginal women used them as a
contraceptive and the Russians have
developed it into a contraceptive pill,
which we buy back,” she says. “The fruit
looks like a tree tomato — it should
only be eaten very ripe — but is high
in oestrogen.” She’s watching closely
to see if anyone’s smart enough to
investigate the species as a remedy to
help menopausal women.
“We chucked Aboriginal people off
their land and weren’t interested in
asking them how they were so healthy,”
Weatherhead continues. “It’s depressing
we now have so little knowledge of
native plants.”
MOUNTAIN PEPPER
Both the leaves and the berries of
this plant native to Tasmania can be
used in cooking. You can dry and grind
the berries as you would ordinary
black pepper; it tastes very similar
although it has a slight eucalypt tang.
The berries are so aromatic that they
can also be used in sweet dishes. The
leaves can be used as a fresh herb or
made into pastes and purées.
The RIRDC found mountain pepper
to be high in antioxidants, to have
antibacterial and antifungal properties
and to be high in vitamin E, lutein, zinc,
magnesium, calcium and iron.
A journalist with more than three decades’
experience, Beverley Hadgraft usually focuses on
investigative features. So, when Aboriginal woman
Samantha Martin started telling her about the health
benefits of bush foods, it sent her on a journey that’s
resulted in a garden full of edible natives, a new
range of recipes and a knowledge of every patch of
warrigal greens within cooee of her Sydney home.
 PLANET
NANOFOODS

Risky food
business
As nanoparticles find their
way — often unlabelled
— into your food, there
may be potential benefits,
but scientists and
environmentalists are
pointing to the risks.
WORDS / MARTIN OLIVER

92 | WELLBEING.COM.AU

S
omething has been quietly
slipping into food products. Tiny
nanoparticles have been finding
their way into a number of items
on the supermarket shelves, unlabelled
and subject to minimal regulation. A
number of scientists and environment
groups are calling for greater oversight
and precaution.
In terms of its size, a nanoparticle
measures less than 100 nanometres
(nm) in at least one dimension. To put
this in perspective, a sheet of paper
is about 100,000nm thick. Particles of
such size can exhibit unusual behaviour
more in common with the quantum
realm and are generally more reactive.
Their tiny size alone represents a
potential safety issue.
NANOFOODS & THEIR CRITICS
Nanotechnology foods have some
similarities to genetic modification of
food. Both are novel technologies that
were quietly introduced into the food
supply without any fanfare and suffer
from a lack of consumer enthusiasm
that can extend to mistrust. In both
cases, there is a tension between
democratised low-tech food and the
corporate world of high-tech.
Food manufacturers may add
nanofoods to their products for reasons
like extended shelf life, altered texture,
enhanced nutritional qualities and
changes in taste. Sometimes the
nano-scale intensifies the properties of
conventional ingredients, an example
being nanosalt grains that have a
greater surface area and consequently
achieve the same taste effect with less
salt intake. For mayonnaise, the fat
content can be reduced through the use
of fat-coated water droplets.
Also on the horizon are weird
“programmable” nanofoods that are
able to be customised by the user to
alter properties such as colour, flavour
and nutrients.
Photography Getty Images
In Australia, the Friends of the
Earth (FOE) Emerging Technology
Project tackles nanotechnology and the
allied fields of genetic manipulation,
synthetic biology and geoengineering.
FOE is calling for public scrutiny of
the environmental and social impacts
of new technologies and, where
implemented, for them to reflect the
community’s broadest interest rather
than corporate or military agendas.
COMPANY POLICIES
It is important to distinguish between
engineered nanoparticles and naturally
occurring nano-sized particles that
already exist in foods such as milk,
ground flour and burnt toast. Among
conventionally produced supplies of
a particular food ingredient, a small
percentage may be made up of naturally
occurring nanoparticles.
Following the GM consumer backlash,
companies are understandably cautious
about embracing nanotechnology. Yet
with no major food company having
a clear nano-free policy, the chances
of consuming some nanofoods in a
processed diet are high. If approaching
food manufacturers, their responses
might be inaccurate, perhaps
unintentionally so; they are unlikely to
know with any certainty whether they
use nanofoods because ingredients can
be supplied in nano form without being
specified as such.
For concerned consumers, the
easiest way to avoid nanoparticles
is to buy certified organic. While
nanoparticles are excluded from
organic foods in Australia and the New
Zealand AsureQuality certification,
for BioGro in New Zealand and those
imported from the US there is no nano-
specific prohibition.
Otherwise, steer away from processed
foods with numerous ingredients,
especially E-number additives.
WHAT IS ON THE MARKET?
At present, the number of potentially
nano-scale food applications is limited,
but there are some potential nanofoods
and ingredients to look out for:
Nano titanium dioxide (some E171).
This white colouring is used in sweets,
coconut, yoghurt and powdered sugar.
Nano iron oxide (some E172), used as
a red, black or yellow colour.
Nano-silica (silicon dioxide, some
E551), used as an anti-caking agent in
powdered foods such as coffee, salt and
powdered sauce mixes.
PLANET
NANOFOODS
Particles of [nanosize] can
exhibit unusual behaviour
more in common with the
quantum realm and are
generally more reactive.
Nano-hydroxyapatite, which is
often used in baby formula as a
calcium source.
Similarly, nano-calcite is another
calcium source in baby formula.
BASF’s LycoVit is a synthetic form of
the antioxidant lycopene, measuring
less than 200nm, which puts it in a nano
borderland region.
For some foods and nutritional
supplements, “microencapsulation” in
nanocapsules delivers nutrients in a
time-release system where they can be
absorbed by the small intestine.
In the Netherlands, Eatnano is a
company that trumpets its values
through its name. With more emphasis
on the ideological agenda of nano-
ising food than on making a buck, it
uses microencapsulation technology
in some ingredients and claims that
its meals and shakes meet all of one’s
nutritional needs.
NANOFOODS CONFIRMED
IN TEST RESULTS
Over the past few years, laboratory
tests have confirmed that nanoparticles
are widely used in certain types of
processed foods.
Shareholder advocacy group As You
Sow tested American chain Dunkin’
Donuts for nano titanium dioxide
on their white-powdered donuts
and obtained a positive result. A
shareholder resolution to remove this
ingredient received a remarkably high
19 per cent support from the voting
capital and later the company opted to
eliminate this ingredient.
Friends of the Earth in the US
purchased six samples of baby
formula, of which three were found to
have uncomfortably needle-shaped
hydroxyapatite nanoparticles. These
were in the Gerber, Enfamil and Well
Beginnings brands. The European
WELLBEING.COM.AU | 93
 PLANET
NANOFOODS
Commission’s Scientific Committee
on Consumer Safety has warned
against the use of needle-type nano-
hydroxyapatite in cosmetics.
In 2015, FOE Emerging Tech
arranged for the testing of 14 Australian
grocery items for nano titanium dioxide
or nano silica, with all samples coming
up positive. The full list of tests was:
Titanium dioxide: Allen’s Kool Mints;
Duncan Hines Creamy Frosting; Eclipse
Chewy Mints; M & Ms; Mentos Pure
Fresh Gum; Praise Caesar dressing;
Skittles Fruits; Woolworths Homebrand
White Sauce; and Woolworths
Homebrand Sour Straps.
Silica: Maggi Roast Meat Gravy;
Moccona Cappucino Coffee sachets;
Nestlé Coffee Mate Creamer; Nice ‘N’
Tasty Chicken Salt; and Old El Paso taco
spice mix.
Food Standards Australia New
Zealand (FSANZ) chief executive
Steve McCutcheon stated in a Senate
Estimates Hearing that about 15 per
cent of both additives occur naturally in
a nano form. In response, Jeremy Tager
of Friends of the Earth pointed out that,
if this figure were used as a threshold,
then for 12 of the 14 products the
concentration of nanoparticles exceeds
what could be expected to occur
naturally. In the tests, titanium dioxide
nanoparticle concentration ranged from
94 | WELLBEING.COM.AU
For concerned consumers,
the easiest way to avoid
nanoparticles is to buy
certified organic.
10 to 50 per cent, compared to 100 per
cent for silica.
FOOD CONTACT PACKAGING
Unlike jurisdictions such as the EU,
US and Canada, for Australia and New
Zealand no regulatory guidance is
provided on the use of nanoparticles in
food packaging. Examples include:
“Smart” packaging equipped with
“nanosensors” that detect pathogens by
changing colour. This doesn’t appear to
be on the market yet.
McDonald’s in the US has been
using a nano-sized adhesive in burger
containers that has enabled the
company to switch from petrochemicals
to renewable starch.
In some American PET (recycling
code 1) beer bottles, clay nanoparticles
are used as a barrier to impede
the escape of fizzy carbon dioxide.
Companies include Miller (US) and Hite
(South Korea).
Other nanoparticles found in some food
plastics are titanium nitride, titanium
dioxide, zinc sulfide and zinc oxide.
While most food packaging
nanoparticles are considered to be held
in a matrix and are therefore unlikely
to be released, the same cannot
be said for nanosilver. Possessing
antibacterial properties, it’s designed
to make contact with food and improve
its keeping properties. At present,
there appear to be very few foods on
the market packaged with nanosilver.
Food-contact products labelled
“antibacterial” might be impregnated
with nanosilver and, although Microban
avoids it, the company uses risky
triclosan instead.
WHAT ARE
THE HEALTH RISKS?
Among nanoparticles, some that are
readily metabolised by the body are
considered to be of low concern. On the
other hand, metals and metal oxides
such as titanium dioxide and nanosilver
are potentially more detrimental to
human health and have raised red flags.
At the higher-risk end, animal studies
have discovered several issues, although
not every one of them has been linked to
each chemical. These are:
Being absorbed by the intestine and
entering the bloodstream
Entering cells
Interference with the defence
behaviour of immune cells
Triggering and accelerating early
stages of colorectal cancer
Damage to beneficial bacteria
DNA and chromosome damage
Migration to organs, where they can
have toxic effects
Crossing the placenta and being taken
up by the foetus
Inflammatory action in the body
With a lack of available safety data, a
precautionary approach is being urged.
FOE has called for all 14 of the tested
products to be removed from sale until
their safety has been proven.
REGULATORY SHORTCOMINGS
Globally, nanofoods could be described
as regulated only in the EU and
Switzerland, with other countries
offering non-legally-binding guidance.
Australia and New Zealand have a weak
industry-friendly regulatory system
that fails to evaluate nanofoods under a
Photography Getty Images
nano-specific framework.
FSANZ rejects that nanoparticles
are liable to be riskier than their
conventional counterparts by virtue of
size, despite the opposite view having
been expressed by the Australian
Pesticides and Veterinary Medicines

ALWAYS READ THE LABEL - USE ONLY AS DIRECTED
pjur group Luxembourg S.A. has partnered
with the McGrath Foundation. The McGrath
Foundation raises money to place McGrath
Breast Care Nurses in communities right
across Australia and to increase breast
awareness in young people.
25¢
from every 100ml bottle sold directly goes to the McGrath Foundation to fund McGrath Breast Care Nurses
Made in Germany
pjur®med VEGAN glide
pjur®med VEGAN glide is a highly efficient, preservative
free water-based intimate personal lubricant with solely
vegan ingredients and without any animal testing. It
provides gentle additional moisture for a long-lasting
lubrication and is pH-balanced.
The formula is especially suitable for sensitive mucous
membranes. Free from perfume, parabenes and glycerin.
• With vegan ingredients
• No animal testing
• Protects and soothes
sensitive mucosa (pH-balanced)
Beauty Heaven’s annual Glosscar pjur®med VEGAN glide is registered by
Awards honour Australia’s best beauty the Vegan Society. This demonstrates
and health products. pjur med VEGAN that products do not involve or contain
animal-derived ingredients and have
glide received an award as Best new
not involved animal testing.
Feminine/Women’s Health Product.
more info: www.mcgrathfoundation.com.au
217-04-017
pjur group Australia Pty Ltd. | healthcare@pjurmed.com.au | au.pjurmed.com
 PLANET
NANOFOODS
At present there are no
labelling requirements
for nanofoods or nano food
packaging in Australia
and New Zealand.
Authority, and the Royal Society in the
UK. In general, FSANZ appears to be
inferring safety from an absence of
evidence of harm.
In 2011, the Blewett review into food
labelling produced the Labelling Logic
report that saw an urgent need for
FSANZ to create a nanofood standard,
including mandatory labelling. The
response from the Forum on Food
Regulation, made up of Australian and
New Zealand health ministers, was to
soft-pedal this as a priority.
Under the Australia/New Zealand
regulatory system, businesses are
required to apply to FSANZ before
they use novel foods, which can
easily be argued to extend to foods
with engineered nanoparticles. As
an exemption, FSANZ has privately
advised at least one food company that
nanoparticles likely to dissolve in fats
and liquids are excluded.
Until recently, FSANZ used the
fact that no company had applied for
approval as a lack of evidence that
nanoparticles were being used in
Australia or New Zealand, and further
as a justification not to test for them,
conduct safety studies, or set up nano-
specific regulation. When the 2015 FOE
96 | WELLBEING.COM.AU
In general, FSANZ
appears to be inferring
safety from an absence
of evidence of harm.
testing proved that nanoparticles were
being used, the FSANZ response was to
argue that they were naturally occurring
outliers rather than deliberately
engineered particles, although this
conclusion was generally not supported
by the concentrations encountered.
One of FOE’s demands is the call for
a national register of nanomaterials
and products containing these
materials, and this is backed up
Professor Thomas Faunce at the
Australian National University.
A NEED FOR LABELLING
At present there are no labelling
requirements for nanofoods or nano
food packaging in Australia and New
Zealand. With labelling representing
freedom to decide whether to consume
a controversial novel food, its absence
conversely prevents a meaningful
choice from being made. A poll carried
out for Friends of the Earth Australia
in 2008 found that only 15 per cent of
respondents were actively interested
in purchasing nanofoods. Additionally,
there was 96 per cent support for
safety testing and 92 per cent in favour
of labelling.
Worldwide, only in the EU is labelling
required for engineered nanoparticles.
One critical issue is the percentage
threshold for nano content, the current
EU figure being 50 per cent. This has
been criticised as being too industry-
friendly, as it would exempt most
products containing nano ingredients.
At the other end of the scale, the EU
Scientific Committee on Emerging and
Newly Identified Health Risks suggested
a vastly lower threshold of 0.15 per cent,
which was rejected.
Disappointingly, it appears that this
labelling rule is being ignored, given
that no product in the EU is known
to be labelled. Likely causes are the
onerous expense of regular tests
coupled with a passive regulator. Over
the past year, a French environment
group has tested six products, five for
nano titanium dioxide and one for nano
silica. All results came out positive,
with two ingredients at a 100 per cent
nanoparticle concentration that should
have triggered labelling. The group’s
strategy is to continue with these tests
every few months until it makes some
headway with the French authorities.
RE-EVALUATING PRIORITIES
While large sums of money are spent on
fiddling with food for rich consumers,
in the form of nano-manipulation
and other novel technologies, the
same financial resources could be
spent on feeding the world through
ecological agriculture. However, these
technologies are commonly supported
by governments because they generate
new value-added economic activity and
dovetail into the fixation on growth.
In the light of low consumer interest
and potential risks, Australia and New
Zealand deserve a strong labelling
regime for both nanofoods and other
novel foods.
RESOURCES
Project on Emerging
Photography Getty Images
Nanotechnologies and consumer
products list, nanotechproject.org
Friends of the Earth Emerging Tech
Project, emergingtech.foe.org.au
Martin Oliver is a writer and researcher
based in Lismore.
 AUSTRALIAN MADE
& OWNED (Since 1984)
Leak Proof
LAUNDRY & CLEANING
Vacuum Insulation PRODUCTS
BPA Free and Zero Toxicity

Premium 18/8 Food Grade Stainless Steel

• PROKLEAN offers a REAL
alternative to supermarket brands that
contain bulking agents and fillers.
Stainless Steel
• Concentrated, eco and
your colour your cheeki environmentally friendly, our products
Say no to disposables and
deliver a professional result, making
pick up a Cheeki Insulated cleaning and washing a breeze.
Water Bottle, Coffee Mug,
and Food Jar instead. • SNOWITE and FLARE Laundry
Cheeki is totally BPA free, powders will yield 40 washes per
has no inside linings and
come with leak-proof lids. kilo for top loading machines,
Double-walled vacuum 80 washes for front loader.
insulation keep food and • PROKLEAN will save many $’s
drinks hot for up to 24
hours. New Mugs feature eliminating that cleaning aisle shop.
your favourite pop-up lid!
• Delivered to your door.
Fun colours and a range of
sizes means there is a family
favourite for everyone.
Visit our online store for further
#refillreuse with pride and
keep your Cheeki for life. information and products.
a p rou dly a u s tra l ian br and

Unit 12, 16-18 Northumberland Drive, Taren Point

P: (02) 9525 2562 E: info@proklean.com.au
www.proklean.com.au
w w w. c h e e k i . n e t. a u
 SPIRIT
LOVE & CAREER CYCLES

IS
THIS
YOUR
YEAR?
The astrological
technique of
profection associates
each year of your life
with certain topics.
What are the celestial
influences for you
right now? Read on...
WORDS / KELLY SURTEES

Y
our astrology chart describes
all the experiences of life
across all levels: practical,
spiritual and everything in
between. An astrology chart is made
up of 10 planets, the 12 zodiac signs
and 12 houses, or chart sectors. Your
unique life experiences, traits and
tendencies are symbolised through
unique combinations of the planets,
signs and houses.
LIFE’S FRAMEWORK:
THE HOUSES
The 12 houses form the backbone or
framework of your chart. Everyone
has the same 12 houses but each of
us has individual influences around
every house. Each house describes
different topics, or areas of life. For
instance, the 2nd House shows your
tendencies around money, especially
regarding income, savings and spending
habits, while the 7th House shows the
influences around your relationships.
The sign and any planets in each
house describe the kinds of experiences
that will be likely regarding the topics of
that house. If you have one of the fixed
signs — Taurus, Leo, Scorpio or Aquarius
— in your 11th House of Friendship, you
will be loyal (a fixed-sign quality) to your
friends and may prefer to nurture a few
long-lasting friendships over a bunch of
superficial acquaintances.
As you dive more deeply into
astrology, you will work more and more
with the 12 houses. While each house
has a role to play in your life, some
houses are more important — or simply
more popular — because they describe
topics and areas of life that may be your
top priorities. These include the 10th
House, which describes career and life
direction, and the 7th House, which rules
relationships. In addition, the 5th House
plays a supporting role around romance.
Another house to keep in mind is
the 11th House, which is generally
considered lucky. It’s through the 11th
House that you receive support for your
hopes, dreams and wishes, at work and
in life in general.
In a personal consultation, an
astrologer would detail the many and
specific influences that describe your
different houses based on your birth
chart. At a more general level, the
technique of profections connects
different ages to the individual houses.
This allows you to focus on a celestially
emphasised topic at the right age,
without even knowing much about
your personal chart. Like all astrology
techniques, there is a simple version of

98 | WELLBEING.COM.AU
 SPIRIT
LOVE & CAREER CYCLES

Find your age in the right-hand

column of the table below to see which
house and topics are highlighted for you
this year.
You may want to plan an extra
special celebration when you turn 12,
24, 36, 48, 60, 72 or 84. Even though
those ages seem random and don’t
relate to the culturally significant
decade birthdays like 30, 40, 50 or 60,
they are astrologically significant as
they highlight you personally. They are
1st House years and the 1st House is
When the 10th House is
about the self. It’s the most personal
activated, you may feature and “you”-focused part of your chart.
in local or national press, These will be great years to focus on
achieve an outstanding your personal interests, hobbies and
target in your career
passions. You might put yourself first
or realise a long-held
professional goal. more at those ages, especially if you
normally do a lot for others.
AGE OF LOVE
Your most important relationships
are described by the 7th House
while romance, happiness and joy
are connected to the 5th House.
Together, these houses support your
love life. When the 5th or 7th houses
are highlighted through profections,
you can build on existing relationship
foundations or you may find it easier to
meet someone new.
The 5th and 7th houses are subtly
different. When you’re in a 7th House
year, you may be more interested
in a solid, substantial or long-term
partnership. These may be years
when commitments are made or you
During your 11th House
years, take a leap of faith,
chase a big dream or call
on the support of those
who believe in you.
finalise plans for the future. Your 7th
House years, when relationships are
highlighted, include 18, 30, 42, 54, 66
and 78. Major relationships events are
likely during these years.
A 5th House year may be more about
the fun and playful side of romance.
These can be great ages for dating
and meeting someone new, rekindling
the spark in an existing relationship
or generally doing more of what you
love with the people that make you
happy. Creativity and dreams around
children or grandchildren can also
be highlighted. The 5th House is
highlighted when you turn 16, 28, 40, 52,
64 and 76.
Your 7th House years come along
two years after your 5th House years.
Together these can highlight a period
in life where a lot of progress in
relationships is possible. What you
experience or enjoy in a 5th House
year can lead to further progress in
relationships two years later.
CAREER AGES
The 10th House is the most public or
visible sector in your chart. It describes

WHAT’S YOUR FOCUS?

this tool and a more advanced approach.
Let’s look at the beginner approach first.
AGES, HOUSES & TOPICS
The 12 houses are connected to your
age in chronological order. The 1st
House is your first year of life, when
you are technically 0. When you turn 1,
you move into the 2nd House. Your age
continues around, moving from one
house to the next each year on your
Photography Getty Images
House Topics Age
1st House Self, personality, appearance, body 0, 12, 24, 36, 48, 60, 72
2nd House Income, savings, spending, possessions 1, 13, 25, 37, 49, 61, 73
3rd House Communication, siblings, learning, travel 2, 14, 26, 38, 50, 62, 74
4th House Parents, family, home 3, 15, 27, 39, 51, 63, 75
5th House Children, romance, pleasure 4, 16, 28, 40, 52, 64, 76
6th House Illness, work, duties, pets 5, 17, 29, 41, 53, 65, 77
7th House Relationships, marriage, other people 6, 18, 30, 42, 54, 66, 78

birthday. This means that, every time
your birthday age is a multiple of 12, you
return to the 1st House. Every 12 years
you revisit the house and topics from 12
years before. With extra age, wisdom
and maturity you can further develop
those topics and areas of life.
8th House Taxes, death, inheritances, other people’s money 7, 19, 31, 43, 55, 67, 79
9th House Travel, wisdom, foreigners and foreign places 8, 20, 32, 44, 56, 68, 80
10th House Career, reputation, success, fame 9, 21, 33, 45, 57, 69, 81
11th House Friends, groups, alliances, luck 10, 22, 34, 46, 58, 70, 82
12th House Retreat, sickness, rest, confinement 11, 23, 35, 47, 59, 71, 83

WELLBEING.COM.AU | 99
 SPIRIT
LOVE & CAREER CYCLES
the influences around your career.
When it’s activated, you may be blessed
with a higher profile or find new success
in your field. Awards may come your
way or you be may be put forward for a
prestigious posting.
The 10th House is also associated
with the midday sun, the brightest
and most warming sun there is. It’s
from this heightened placement of the
sun that the 10th House is connected
to visibility. The 10th House also
forms a dynamic square aspect to the
ascendant, which highlights the 10th
House as a place of action. When your
age links to the 10th House, you may
become more visible or create major
progress on career and life goals.
In the profections system, your 10th
House is highlighted at ages 9, 21, 33,
45, 57, 69 and 81. These may be years
when you feature in local or national
press, achieve an outstanding target
in your career or realise a long-held
professional goal.
ENHANCE YOUR LUCK
The luckiest house of all, the 11th
House, is traditionally associated with
Jupiter, the giver of gifts, luck and
opportunities. Even though it’s not
directly connected to love or career, you
may feel extra support during your 11th
House years. The 11th House describes
the good spirits that watch over you, like
a cosmic fairy godmother.
The 11th House is also associated
with friendships, as the ancient Greeks
believed a friend was a gift from the
gods. Your networks and friends can
be especially lucky for you in 11th
House years. The 11th House forms
a supportive sextile angle to the 1st
House, showing you personally receiving
support from all sources during these
years. At these ages, it’s as if manna
from Heaven rains down on you and you
benefit from all kinds of support, both
seen and unseen.
During your 11th House years, take a
leap of faith, chase a big dream or call
on the support of those who believe in
you. Your 11th House ages include 10,
22, 34, 46, 58, 70 and 82.
Your 11th House years follow
immediately after your 10th House
years. Any career highs you reach
in your 10th House years can lead
to a warm outpouring of support or
invitations to participate in professional
organisations and networks. This shows
100 | WELLBEING.COM.AU
Creativity and dreams
around children or
grandchildren can be
highlighted in a 5th
House year.
how the growth in one year leads to the
opportunities of the next.
AN ADVANCED LOOK
While everyone has the same 12 houses
and we each experience them being
activated at the same ages, your 7th
House year will be different from mine
and both will be different again from
that of your sibling, friend or parent.
Each house is ruled by a sign and that
sign flavours your experiences in that
area of life. In addition, you can have any
of the 10 planets placed inside a house.
This means that, even though we all have
relationship themes highlighted at 30,
42, 54 and so on, the kinds of things we
experience will be different.
Your personal love story is told by
your chart. If you have serious Saturn in
your 7th House of Relationships, when
your relationship house is activated you
will focus more on commitment within
your main relationships. If you have
independent Uranus in your 7th House,
when your 7th House is activated you
may look to change existing relationship
patterns or find new freedom within your
partnerships. Relationships are activated
for everyone at the same ages but in a
way that’s personal or unique to you.
If you know your chart, consider how
the ruling sign of a house, or any planets
placed in it, may flavour your experiences
during your love and career years.
If you are an advanced devotee
of astrology, you can also work with
profections in tandem with your solar
return, or birthday chart. The ruling
planet of the house highlighted by
your age becomes your Time Lord, or
guiding planet, for that year. You will be
especially sensitive too and in tune with
that planet and may notice you’re more
affected by its movements, transits and
aspects through the year.
When you have identified your
Time Lord for the year, consider
its placement and strength in your
solar return chart. The stronger it is,
the more likely you are to be able to
manifest your dreams and goals around
that house area in the year ahead.
CYCLES OF 12
You revisit each house every 12 years.
If you’re unsure what career or love
means for you, reflect on the last time
those houses were activated. You may
notice a common theme that appears
in your life every time you have a 7th
House year or go through a 10th House
year. In this way, you can use the
experiences of the past to help you gain
insight into the future.
The technique of profections is
ancient and, at its heart, stunningly
simple. It ties together the pattern of
the 12 houses with your age and helps
you understand which areas of life
most benefit from your attention in a
given year. Understanding when love
and career are highlighted can help
you maximise your energy and efforts
Photography Getty Images
so that you look for growth in the years
when you have the cosmos onside.
Kelly Surtees is a writer, astrologer, teacher and
editor who loves reading, writing and escaping
into the ocean. She travels regularly between
Australia and Canada. Visit kellysurtees.com or
facebook.com/KellySurteesAstrology, or follow
her on Twitter: @keldreamer.
PURE SIMPLE RAW

The most interesting

journey of your life
starts now

On this journey you will gain the key to creating your own destiny
U Learn how to attract people, THE ROSICRUCIAN TEACHINGS
opportunities and events that are helping thousands of people
will improve your life. like you to benefit from the higher
knowledge within you.
U Discover the ability to speed
Let the Rosicrucian Order AMORC
up healing processes and live
help you on the path.
a healthier life.
U Increase your creativity by Find out more by visiting
strengthening your intuition www.amorc.org.au or ask for our
and calling up inspiration free MASTERY OF LIFE booklet
at will. by phoning 1300 88 1135 or
email info@amorc.org.au
U Learn to work with prosperity
and share the abundance of
the universe.
THE ROSICRUCIAN ORDER IS NON-PROFIT, NON-RELIGIOUS, NON-POLITICAL THE ROSICRUCIAN ORDER
 HOME
CULTURAL AESTHETICS

Cultural design
Integrate design features from other
countries and cultures into your home
interiors and treat your senses every time
you step through your front door.
WORDS / STEPHANIE OSFIELD

Create a classic
Moroccan space
with lanterns,
either suspended or
placed atop wooden
sideboards or stands.

102 | WELLBEING.COM.AU

T
ravelling to other countries
is a feast for the senses.
Discovering different scenic
landscapes, wildlife, architecture
and cityscapes is an exciting
adventure. Meanwhile, you treat your
tastebuds and olfactory system to new
and exotic flavours and aromas. At
every pit stop en route, such as dining
or stopping for the night, the details
of décor provide another cultural
aesthetic to delight in.
Whether soaking up the tranquillity
and signs of ritual in a Japanese
tearoom or feeling energised by the
bold, earthy colours and patterns of a
Spanish hacienda, the experience of
a new environment is captivating and
rejuvenating. Away from the familiar
trappings of your home and country,
the spice of variety can make you feel
like you have come back to life after
a long sleep.
When you return home you resolve
to hold on to your joi de vivre so, as
a reminder, you bring little travel
mementos, including carvings,
wallhangings and knick-knacks. At that
point life tends to gatecrash and it’s
easy to slip back into familiar routines.
But that doesn’t have to be the case.
The sense of adventure and of being
awake to all your senses can still be
channelled in a very simple way by
making changes to your home interiors.
Using a country you love as your
starting template, you can introduce
design elements throughout your home
and redecorate your bedroom or lounge,
or make over your entire house. Or, if
you have eclectic tastes, you can add
elements from different countries to
different rooms. To get started, use the
following design ideas from all over the
world as a springboard for inspiration.
JAPANESE
Minimal clutter and simple lines
create a sense of calm and tranquillity
in Japanese décor. Immediate visual
Photography Getty Images
interest can be added with bamboo
or shoji-style rice-paper screens or
sliding doors. If money is tight, pick one
feature-style furniture item, such as a
Japanese-style coffee table that’s low
to the ground and has a natural wood
finish. For your colour palette, choose
Lush, colourful textiles are a
pivotal feature of Indian interiors
while bamboo screens (below)
help create a Japanese aesthetic.
white, brown, black and beige, but don’t
be afraid to add accents in rich shades
of red, gold or even purple. These may
be sparing and appear in a beautiful
pottery tea-set or silk kimono hung
on a bamboo rod. You can also add a
splash of colour by hanging several
silk block screen prints depicting
classic Japanese scenes such as
cherry blossoms, koi fish in a pond or
Japanese kimono-clad villagers.
Low-to-the-floor futon beds, chairs
and couches can add to the sense of
simple, fuss-free, streamlined living.
Where rooms have windows facing
out to garden spaces, introduce some
exterior Japanese elements such
as pebbles, a water feature, wooden
decking, bamboo screens or Zen
gardens. If possible, at the front door,
create a little genkan space where there
are wooden racks for shoes alongside
a simple bench to use when you swap
your shoes for slippers. Make sure you
also bring a little nature indoors with
some bonsai pot plants or bamboo
displayed in big pots or vases.
INDIAN
Lush and colourful textiles are a pivotal
feature of Indian interiors. Choose throw
cushions in rich reds, golds and purples
with patterns embroidered in thread.
Select a variety of patterns and colours
HOME
CULTURAL AESTHETICS
Using a country you love
as your starting template,
you can introduce design
elements throughout
your home and
redecorate your bedroom
or lounge, or make over
your entire house.
to evoke the richness of Indian culture,
but don’t overdo it or the room will end
up feeling too busy. Solid, light-coloured
wooden furniture with carved features
is a common element of Indian décor
and this can be displayed via decorative
sandalwood boxes and wooden
headboards, screens, side tables and
sideboards. Use a variety of textiles to
add a mix of textures to each space, such
as silk curtains or cushions, jute rugs
and cotton or hemp upholstery.
With their golden threads, festive
earthy colours and pleasing patterns,
Indian saris make great throws and
wall-hangings. Search out a few hippie
stores or markets to find a bedspread
made of saris, which can instantly give
your bedroom an exotic Indian feel.
In addition, pick up some traditional-
style prints depicting cultural images
of India, such as elephants and Hindu
goddesses. Simple prints of beautiful
paisley patterns can also be stylish and
appealing. To complete the look, add
mirrors, wooden/brass or silver trays,
candles and incense.
AFRICAN
This décor style offers plenty of eye-
catching possibilities. Start with a
palette of earthy tones such as ochres,
russets, terracottas, browns and blacks
mixed with shades of beige and sand
WELLBEING.COM.AU | 103
 HOME
CULTURAL AESTHETICS
For your featured
objects choose
wooden carvings,
large and small
masks and woven
baskets.
to evoke the natural landscape of
Africa. Parquetry or bamboo flooring
are good choices, or give floorboards
a mild rustic wash or matte stain. If
animal prints seem too clichéd, mix and
match different tribal prints and batiks.
Team them with woven rugs featuring
multicoloured stripes or rugs in black-
and-white geometric designs such as
diamonds, triangles or zigzags.
Behind large furniture such as beds
or couches, a suspended rattan blind
can create an accent of nature, which
can be offset by displaying tall grasses
in large pottery vases. For your featured
objects choose wooden carvings, large
and small masks, woven baskets, gourd
vases and different-sized pods. In
furniture, go for dark woods, wicker or
repurposed timbers with rustic appeal.
For extra tribal ambience, display
musical instruments such as African
drums and kalimbas (thumb pianos)
as well as figurines with long legs or
unusual half-animal half-human forms.
SCANDINAVIAN
Form and function are the keys to the
simple but super-chic Scandinavian
style, which became popular in the
1950s alongside social democracy.
Paint walls and ceiling crisp white or
beige and choose similarly neutral
tiles for bathroom and kitchen. Favour
floorboards over carpet, whitewashing
light-coloured timbers such as pine or
104 | WELLBEING.COM.AU
Form and function
are the keys to the
simple but super-chic
Scandinavian style.
Moroccan tiles
can make a strong
design statement.
birch. Then with upholstery, curtains
and other furnishings, add accents of
colours such as cobalt blues, greys,
charcoal and olive or muted mint.
Couches, chairs and tables should
have sleek, simple lines and plain
wooden frames in light-coloured
timbers, such as pine and oak. Keep
surfaces of sideboards and tables
uncluttered and pot plants should
feature simple, green plants. Choose
unpatterned fabrics in neutral colours
and made of natural fibres for furniture
and blinds. Space furniture like
couch chairs a little apart to create
an ambience of space and flow. If
possible, add skylights or install
several large windows to allow plenty
of natural light.
Form and function are the keys
to the simple but super-chic
Scandinavian style.
MOROCCAN
The first thing a Moroccan interior
needs is vibrant colour, so don’t be
afraid to mix up rich shades of purple,
turquoise, yellow and rose-pink.
These can appear in throw cushions
and also classic Moroccan lanterns,
which can be suspended or placed
atop wooden sideboards or stands.
Every Moroccan space also needs
ottoman seating; choose from ottoman
couches, ottoman-style chairs or round,
octagonal or low square ottoman
pouffes. Decorate couches or ottoman
daybeds with throw cushions and throw
rugs in exotic fabrics and patterns.
Large and small cushions can also be
scattered on the floor for an appealing
corner feature in a room. Add to the
mix a few small circular coffee and side
tables with carved design features or
patterns made from inlaid shells.
The eye-catching geometrical
designs of Moroccan tiles can make
another strong design statement in
areas like bathrooms and kitchens —
use them in one block or in one or two
rows as featured tiles. If you can’t retile,
buy some large Moroccan tiles to use as
coasters under vases, cups and other
decorative items. Or simply display
Moroccan tiles as a feature all on their
own on top of a wooden sideboard with
curved decorative legs.
FRENCH
Simple but stylish are the key features
Photography Getty Images
of French design chic. Neutral colours
such as white, beige and eggshell form
a calming and pleasing background
palette for the walls. If you want to add
more old-world appeal, apply them
in a whitewash. Against this neutral
backdrop, add in small splashes of
 The Magickal Crystal Forest has been a retail store
for 25 years and has now taken that time and experience
working with crystal gemstone lore to create a range
of high quality sterling silver crystal jewellery range.

• Metal Wall Art • Handcrafted Jewellery

• Necklaces • Bracelets • Earrings • Rings

(08) 8186 0277

Shop 5/55 Beach Road, Christies Beach SA 5165
www.magickalcrystalforest.com.au

Dru Yoga Teacher Training 2017

Starting Perth in June, Canberra in July For a new career or
potent self development

What’s different about the Dru Yoga course?

> Explore heart-based yoga—create a better world
> Try mind/body yoga—for empowered emotions
> Transform negative thinking—lead a positive life
> Take yoga off the mat—find meaning and purpose
> Do a yoga for all ages & fitness—anyone can try Dru
> Learn ancient wisdom—backed by modern research
> Get in-depth training—be a confident teacher
> Fit yoga into your life—coursework is doable
> Earn as you learn—teach half way in the course
> Join a global community—make friends for life

Recognised by IYTA
Registered with YA
as a 350 hours plus course

dru.com.au
courses@dru.com.au
02 6161 1462
facebook/druaustralia FREE guide to choosing yoga courses dru.com.au/yogacourse
 HOME
CULTURAL AESTHETICS
vintage green, rose, lavender, lilac and
peach on chair upholstery and throw
pillows. Wrought iron looks right for bed
frames and curtain rods in the bedroom
and also works for rustic pot racks
and herb planters in the kitchen. Keep
textiles on chairs and couches earthy
and unpatterned so you can then choose
more eye-catching patterned cushions
and lamps. These can feature vintage
floral patterns or fleur-de-lis designs
or images of pears or birds or grapes in
rich reds, greens, golds and deep blues.
Keen on a more Provincial
look? Then pick up some white or
whitewashed tallboys, sideboards and
bookcases with ornate legs, rounded
edges and decorative handles. A white
cabinet featuring stencilling, or a
feature armchair or couch with rolled
arms and embossed upholstery can
also look very appealing.
Going for a more rustic French
feel? Then choose tables, sideboards,
wardrobes and tallboys made of
distressed, recycled or repurposed
woods. Continue this feel with a
scattering of urns, wooden baskets,
copper bowls, ceramic water pitchers
and thick pottery jugs. Then install
some herbs or lavender in terracotta
floor planters of some large pots
holding circular topiary plants. And
don’t forget to display some candles in
sconces and candelabras.
ASIAN-INFUSED
Whether you’re using Thailand, Vietnam
or Indonesia as your style inspiration,
there are certain similar threads that
run through Asian-influenced décor.
First, earthy colours such as browns,
oranges, reds and beiges form a
pleasing nature-inspired backdrop.
Against this palette, splashes of
green, blue, purple or gold can also
mix in nicely. Wooden furniture and
accessories are key to this look, so it’s
worth saving up for a few signature
pieces such as wooden screens,
daybeds or love seats, antique feature
doors or cabinets. Other materials such
as wicker, stone, bamboo, clay and
limestone also layer together well to
provide visual textural interest.
Underfoot, mats made from rattan,
seagrass, jute, hemp, bamboo, reeds,
grasses or leaves provide the right
106 | WELLBEING.COM.AU
Wrought-iron
bed frames are
ideal for simple
but stylish
French design.
texture. Overhead, floating above
daybeds, beds, couches and outside
dining areas, canopies made of light
fabrics or tab curtains in materials
such as cheesecloth, silk or other
natural fabrics can be strung as a
feature visual focus. Add some batik
scatter cushions and throw fabric or
cover a material bedhead or chair
cushions in batik fabric.
Then add a range of other decorative
elements such as masks, Javanese
shadow puppets, ornamental boats,
wooden bowls, statues and woven
baskets/platters. Large Asian jewellery
pieces can be eye-catching displayed
on a wall, and patterned/paper/silk
umbrellas look very appealing when
suspended from the ceiling. And don’t
forget to hang up some paper lanterns
of different sizes and colours.
SOUTH AMERICAN
Aztec-style designs and stripes provide
an immediate vibrant energy in South
American homes and they can feature in
everything from woven blankets and rugs
to folk art, folk dolls and woven wall-
hangings. If you don’t have mud-brick
walls or bagged brick to pay lip service
to the adobe houses of Mexico and
Peru, you can still paint walls the bright
arresting colours of South America, such
as hot and cold reds, terracotta, yellow,
green, blue and even pink. If you are
artistic or have artistic friends, a South
American pattern or mural on a wall can
also add a nice touch.
Dark wooden carved doors can
become an eye-catching feature behind
a couch or bed, while colourful Talavera-
style tiles or small mosaic features can
brighten up areas like the bathroom and
kitchen. Adorn beds with stunning
embroidered quilt covers featuring folk-
style embroidery of flowers or animals
or South American patterns. You can
also display some Talavera-style
ceramic pottery vases, jars, plates and
bowls on top of wooden tables and
sideboards. To complete the scene,
feature a framed print of a classic artist
like Frida Kahlo.
CULTURAL CHIC
You don’t need to be an interior
designer to weave elements from
different cultures into the décor of
your home. To quickly evoke some
of your favourite cultures, add:
Folk art, including masks, dolls
and clothes
Throw pillows and rugs that
feature weaves, symbols, patterns
or animals from that region
The right paint palette, whether
earthy or colourful
A mix of different materials used
in the region, such as dark or light
wood, pottery, glass and metals
Objects that you might choose
to use in everyday life, such as
bowls, jewellery, umbrellas and
musical instruments
Photography Getty Images
Stephanie Osfield is an award-winning freelance
health journalist, published in Australia and
overseas. She is an advocate of nutritional
medicine and specialises in all aspects of health
from exercise and disease prevention to stress,
depression and women’s health issues.
 Wellbeing Retreats
Tuscany Bali Croatia
breathe ü believe ü receive
Join Louise Solomon world renowned teacher and trainer with 29 years in developing the fusion
of Yoga and Pilates for an unforgettable experience, stepping back in time and becoming
unplugged rejuvenating your nervous system. Explore the vitality of your breath with the stability
of your core supporting functional movement within your body through the fusion of Yogalates.
It’s a great way to compliment correct bio-mechanical movement into your everyday living,
or Þne tune your Yoga practise ... Relax, rejuvenate, invigorate your mind and body.

Solo traveller? No problem ... Yoga Retreats are a popular choice with solo travellers.
Up to 50% of guests go alone and we help to match guests with other solo travellers if the
availability is there. Payment plans available.

award winning original fusion yogalates.com.au

choose your destination
Tuscany retreat dates 2017
Sunday 10th to Saturday 16th September OR Sunday 17th to Saturday 23rd September

Beautiful Bali 2018 Sail Croatia 2018

3rd to 10th May 2nd to 9th June
 Out of the blue
The World Heritage-
listed Blue Mountains
is one of NSW’s most
beloved and visited
tourist destinations,
yet many of her
greatest gems are the
ones less expected.
WORDS / LINDA MOON
F
loating from a rope, we’re
lowered 20 metres into the
canyon. I land on the rock
floor with a yelp of glee. Above
us, shafts of sunlight protrude into
the dark and secret chamber, home
to water dragons, yabbies and bats. I
can’t help looking for Gollum.
Outside iconic must-see landmarks
like the Three Sisters, some of the
best things to do and see in the Blue
Mountains lie beyond the gaze of the
common tourist.
108 | WELLBEING.COM.AU
Two hours west of Sydney, the indigo
ridges are technically not mountains
but a sedimentary plateau that rose
some 170 million years ago. Carved by
millennia of water erosion and bound
by the Nepean, Hawkesbury, Colo,
Wolgan and Cox rivers, the region is
home to about 1000 canyons including
Australia’s greatest-known number of
slot canyons, those deep, dark, narrow
chasms beloved by adventurers.
The Grand Canyon by the village of
Blackheath is one of the most beautiful
and accessible says Dan Mitchell,
our guide with the Blue Mountains
Adventure Company. We’re in a keyhole
canyon, he explains: a large, round
cavern with a narrow slot above. Bathed
in the sound of trickling water and
distant lyrebirds, it’s now the course of
a creek. However, a river once raged
through here.
An experience that encompasses
abseiling, scrambling over boulders
and logs and wading and swimming
through freezing water, canyoning is
an extreme form of bushwalking that
requires participants to don wetsuits
and harnesses and lug waterproof
backpacks packed with ropes and
snacks. Swimming through waterholes
proves enchanting. Buoyed by my pack,
I float like a platypus and gaze up at the
towering cliffs for as long as I can stand
the water’s iron frigidity. You morph into
the bush setting; it’s a union with nature
that triggers some resident, primeval
gene and is as far from modern
civilisation as it gets.
Canyoning is not without risk, from
falls to flooding, and should only be
undertaken with an experienced guide.
Fortunately, Mitchell says, a hanging
swamp that absorbs and retains water
protects the Grand Canyon from flooding.
It’s a steep 50-minute walk out.
Staggering uphill through giant
coachwood trees, towering rock walls
and ferny glades, I get a sense of the
drama and prehistory that formed
the area. Overhead, thunder stirs the
exhausted air and, when we finally
reach the top, rain plummets far in the
distance. It’s a “eureka!” moment.
THE CINEMA OF YESTERYEAR
Back in civilisation, a more relaxing
treat awaits five minutes away at the

Getty Images
Wollemi Wilderness Cabins
Mount Vic Flicks. Fittingly located in
heritage-listed vintage town Mount
Victoria, the humble circa-1934 Town
Hall building is easy to bypass.
We purchase tickets at the old-style
entrance booth before filing past velvet
drapes and down the aisle. Kirsten
Mulholland, who purchased the cinema
in 2013 with partner Adam Cousins,
serves homemade choc-tops, soup and
cakes at the candy bar while her eight-
year-old son hands out 3D glasses. As
the movie starts, the curtains sweep
open and we relax into our ample Art
Deco-style seats.
According to a 2014 Sydney Morning
Herald article, the Flicks is one of
about 52 single-screen cinemas still
in operation across Australia. In a
world of lightning-swift change and
multinational conglomerates, it’s a
charming memorial to village life and
a slower era.
SECRET FARM COUNTRY
The winery
Twenty minutes from Blackheath and
we’re wending our way through the
Megalong Valley towards Dryridge
Dryridge Estate
BMAC Image Library
Estate, a small boutique winery and
the first and only cellar door operating
in the Blue Mountains. Bypassing
rainforest and fairytale glens, the road
descends into a sun-drenched emerald
valley cupped by sandstone cliffs and
native bush.
We surprise a family of kangaroos
and pass a rattling creek and paddocks
with some of the best horse riding
in Australia. And it’s here, beyond
a winding track, that the vineyard
sprawls out upon secret hills on pink
granite soils — a surreal sight among
the eucalyptus. Purchased by Simon
Doyle and Emma MacMahon in 2015,
Dryridge produces three varieties of
cold-climate grape including Riesling
and Tempranillo.
Sampling the estate’s handcrafted
wines in an open-air pavilion
overlooking the vineyard, I feel like
Bacchus in paradise. A Riesling using
only the juice of the grape is the
standout — but the pleasure of the wine
is eclipsed by the view. It’s a gem yet to
be discovered by the masses.
Wine tastings are hosted on
weekends and the 130-acre property
TRAVEL
THE BLUE MOUNTAINS
Clockwise from
opposite: Stay among
the mountain tops
in the Treehouse at
Wollemi Wilderness
Logan Brae Orchard
Cabins; canyoners
in the Grand Canyon
near Blackheath;
rosy fruit at Logan
Brae Orchard;
Dryridge Estate in
the Megalong Valley.
also offers accommodation and caters
for weddings and other events.
The last orchard
A single commercial orchard originally
planted in 1919 lies just a five-minute
drive from Blackheath, a lone survivor
on the 1100-metre Shipley Plateau,
an area once strewn with apple farms.
Since purchasing Logan Brae from
the Jackson family, Sam Edwards
has replanted 90 per cent of the
orchard with rare heirlooms including
Kidd’s Orange Red, Spitzenburg and
Fenoillet Gris (a russet French apple he
describes as high in flavour and nutty).
“There’s not a lot of these small
farms left,” he says. “It’s a bit of
a relic.” It’s a gorgeous spot but,
according to Edwards, being the
only orchard in the area also has its
problems: “There’s all this national
park around it and there’s millions of
birds and lots of bats. Every single bird
in the Blue Mountains comes here.”
In this historic orchard, 5000 apple
trees in 40 varieties glow in a medley
of hues. Visitors pore over the boxes of
Gravensteins and Royal Galas housed
in the packing shed, which doubles as
WELLBEING.COM.AU | 109

a shopfront. Purchasing a freshly baked
apple pie and a spicy hot cider, we sit
in the brisk mountain air overlooking
a spectacular view of the Mount
Blackheath escarpment. It’s a romantic,
old-world way to sample the local fare.
The farmers’ market
Those lucky enough to be visiting on
the second Sunday of the month can
forage a wider range of local produce
at the Blackheath Growers Market.
Held at the Blackheath Community
Centre, the market offers goodies from
60 small local suppliers including
home-baked cakes, soaps, jams, honey,
seedlings, nut butters, fresh fruit and
vegetables, flowers, organic breads,
ciders, wines, gluten-free goods and
more. Join the locals who traipse into
Blackheath Park, spreading out on
picnic blankets beneath the shade of
deciduous trees to enjoy coffee, waffles
and other treats.
UNCOVERING HISTORY
Back in Katoomba, the main tourist
town, 1920s jazz and blues croons
through the Carrington Lounge. Patrons
nestle on antique lounges and wingback
chairs, soaking up the Art Deco
ambience. It’s one of the few venues
where you can linger for hours without
attracting so much as a glance and the
pick of the possies is by the fireplace.
Originally named The Great Western
and built in 1883, the hotel remains a
local institution thanks to its hands-
on owners Mark Jarvis and Michael
Brischetto. Less known is its living
110 | WELLBEING.COM.AU
history. Few visitors, for example, know
the original painting of Mary Queen of
Scots — The Seizure of David Rizzio —
has graced the wall since 1944.
That’s where Paul Innes of Blue
Mountains History Tours comes in.
He brings the heritage of the region
to life with tales that include rumours
of an underground war-time tunnel
in Katoomba. He conducts his talks
at the Carrington, on walking tours
of the local towns and aboard tourist
coaches. “I get a lot of material from
old newspapers — in the 1900s the
newspapers were the only source of
information and they told all sorts
of things,” he says.
THE IRON MAN OF HARTLEY
After a 20-minute drive down the
sandstone incline of Victoria Pass west
of Katoomba, we reach the peaceful
valley of Hartley, home to the wizardry
of metal artist Ron Fitzpatrick. A self-
trained blacksmith, he fashions art
mirrors, clocks, candle holders and
sculptures from his workshop at the
Talisman Gallery. “My sculpture is
about my spiritual journey,” he shares,
revealing that meditation is central to
his life.
Curious visitors often watch him
fashioning pieces on the forge. “People
like that. Nobody sees things made any
more.” His fire poker challenges, in
which people have a go at blacksmithing,
have also been a hit with the public.
Perched on the side of the hill in
an old woolshed, Fitzpatrick’s gallery
A breathtaking
scene in remote rugged
bushland bordered by
Wollemi National Park.
Jochen Spencer
is a perfect stepping stone for a
jaunt through the historic village and
surrounding countryside.
THE WILDLIFE SANCTUARY
Another 15 minutes along the Great
Western Highway, the Secret Creek Cafe
and wildlife sanctuary at Lithgow lies
nestled in the bush in a hidden gully.
Founded by former coal miner Trevor
Evans, the 200-acre sanctuary plays an
important role in endangered wildlife
conservation and houses the largest
captive population of Eastern Quolls on
mainland Australia.
Evans’ daughter Tenille runs
the onsite vegan cafe and explains,
“He never wanted a public zoo
environment. But he did want a way
for people to come and experience and
support [the sanctuary].”
Animals here include a pure-breed
black rainforest dingo, white alpine
dingos, potoroos, quolls, rat kangaroos,
brush-tailed rock wallabies and
pademelons. Sunset tours with Trevor
provide a closer encounter with the
animals and help support the work of
the sanctuary.
After meeting a curious emu, I retreat
into the shade of the cafe. Crafted from
natural timbers and decorated with
fresh blooms, the building is filled with
the aroma of the bush. The vegan fare
respects animals and the environment
and includes Kentucky-fried cauliflower
with ranch sauce, milkshakes and “fish”
and chips that tastes unbelievably like
the real thing.
 TRAVEL
THE BLUE MOUNTAINS
David Hill from Deephill media
Jochen Spencer
Arachnocampa,
or spider-worms; metal
artist Ron Fitzpatrick; a
curious emu at Secret Creek.
GLOWWORM KINGDOM
Evening falls and we creep through
the bush, our path lit only by small
headlamps and moonlight as we follow
our guide Jochen Spencer into
a canyon. We’re just five minutes
from Bilpin and in remote rugged
bushland bordered by Wollemi
National Park, a less-known region
of the Blue Mountains.
STAY
Wollemi Wilderness Cabins
Housed on 624 acres of bush
surrounded by the World Heritage-
listed Wollemi National Park, these six
eco-friendly cabins offer the ultimate
retreat into nature. The Enchanted
Cave, built into the cliff and with a
circular door, looks like a hobbit hole;
the Treehouse merges into the canopy.
Guests are scarcely roughing it, though,
with in-house chefs, yoga and more at
their disposal. Owner/builder Lionel
Buckett gets his inspiration from the
bush and incorporates natural materials
and energy-efficient principles into
his ingenious designs. The unique,
primitive-style dwellings include
outdoor showers and spas with natural,
hand-cut rock tiles and expansive
windows overlooking remarkable views.
wollemiwilderness.com.au
EAT
The people’s choice cafe
Rubyfruit Vegan Cafe and Bakery is
hidden upstairs within an arcade and,
while it may not be well known to the
tourists who flock Leura Mall, it’s made
a name for itself among the locals,
winning the coveted Blue Mountains
People’s Choice Award each year
running from 2012 to 2014. A sanctuary
for those who avoid animal products,
its meat-, dairy- and egg-free delights
tempt even hardcore carnivores.
Gluten-, nut- and sugar-free dishes
112 | WELLBEING.COM.AU
This canyon is the perfect habitat for
the Arachnocampa (spider-worm), a
type of fungus gnat that thrives in wet,
dark environments sheltered from the
wind. Testament to the area's largely
unexplored nature and the importance
of its continued conservation, this colony
of grubs was discovered only 18 months
ago by a drunken guest of the Wollemi
Wilderness Cabins. Water trickles
are on sale, too, for allergy sufferers.
facebook.com/rubyfruitveganbakery
SHOP
Blue Mountains Food Co-op
This bustling hive of activity set in a
lane off Katoomba’s main street won’t
be found in any tourist brochure.
Prioritising goods that are local,
Australian, fairtrade, GM, organic and
chemical-free, its aisles are crammed
with dry goods, oils, organic fruit
and vegies, cold goods, hand-woven
baskets, personal care and cleaning
products and much more. According
to Anne Elliott of Slow Food Blue
Mountains, it’s the largest food co-
operative in the Southern Hemisphere.
The local fruit and veg stocked here
bear the name of the grower and the
food miles the produce has travelled
— like Paul’s plums grown less than
a kilometre away and Maeve’s apples,
freshly picked in North Katoomba. It’s a
unique support for local green thumbs
who bring in surplus food and herbs to
sell on consignment.
Local organic produce such as this,
seasonal and cheaper than the certified
food, can sell out fast — and clear
labelling is a bonus. “There’s a subtext
of education, about giving people
information to make ethical decisions
and choose sustainably,” says Prue
Adams, education co-ordinator at the
co-op. bmfoodcoop.org.au
Secret Creek Wildlife Sanctuary
through the inky darkness and, as we
descend deeper into the gorge, we’re
witnesses to a sea of beaming lights. It’s
like stumbling upon an elven forest.
Spencer estimates there are around
10,000 glowworms in the colony, which
continues down the canyon as far as
the eye can see. “They spend one year
in the larval stage and only live about
four days as an adult [to reproduce],” he
says. “They’re relatively under-studied
considering their magnificence.” A
chemical reaction in the glowworms’
transparent bodies produces
luminescence designed to attract prey
like mosquitoes into their string-like
webs. Fated to remain where they were
laid as an egg, the larvae are known to
eat one another when food is scarce.
A passionate advocate for the
glowworms, our guide explains that the
tiny larvae are ultra-sensitive to light and
noise. In response, they will extinguish
their luminescence for half an hour at a
time. “When their light is off they don’t
feed,” he says, adding that unregulated
tourist activity has led to decimation of
glowworm colonies. According to
Spencer, only nine such species exist in
the world, eight of which are found in
Australia and one in New Zealand.
WANT TO KNOW MORE?
Blackheath Growers Markets,
farmersmarkets.org.au/markets/
blackheath-growers-market
Blue Mountains History Tours,
bluemtnshistorytours.com.au
Dryridge Estate, dryridge.com.au
Glow Worm tours,
glowwormtours.sydney
Logan Brae orchard, loganbrae.com.au
Mount Vic Flicks, mountvicflicks.com.au
Secret Creek Cafe and Wildlife
Sanctuary, secretcreekcafe.com
Talisman Gallery,
talismangallery.com.au
Linda Moon is a freelance health, travel and lifestyle
writer and a qualified naturopath based in Katoomba,
Blue Mountains.
 TRAVEL
VIENNESE SPAS
VIENNA’S
healthy heartbeat
While it’s a city better known for schnitzel and beer,
Austria’s capital is also brimming with exotic day spas,
innovative restaurants and outdoor activities galore.
WORDS & PHOTOGRAPHY / CHRISTINE RETSCHLAG
A
Turkish woman wearing what
appears to be only a hand
towel and a smirk leads me
into a wet room, hands me a
scrap of cloth and instructs me to lie in
the searing humidity for which my home
town of Brisbane is better known.
But I am in neither Queensland’s
capital nor Istanbul, for that matter —
I’m smack bang in the heart of Vienna,
in the city’s oldest hammam. And I’m
indulging in one of Europe’s ancient spa
cultures, which Vienna has embraced
with the same gusto as sausage stalls,
schnitzel and Strauss.
I’m with an equally skimpily clad
colleague (female) and we’re lying on
a marble slab, heads resting on what
resemble overturned dog bowls, no
therapists in sight. It’s only a matter
of time and willpower to see who will
eventually break the muggy silence
we’re punctuating with broiling sighs.
I crack first, announcing that I will
go in search of our Turkish torturers
and demand that they release us
from this humid hell. But even that is
easier said than done as I wade to the
hammam door, clutching at both my
soaked towel and last shred of dignity
before calling out for help.
“It is hammam,” comes the deadpan
reply, in the same indifferent manner I’d
shrug off Brisbane’s searing summer
heat to a whingeing southerner. And so,
for the next two hours we are scrubbed,
soaped, slapped and soaked in some
kind of Viennese water torture the
Turkish apparently find relaxing.
So dire do I find the modesty
situation that my therapist and I even
indulge in a tug-of-war over my body
cloth until she eventually wins and I’m
left exposed in only the paper G-string I
have unwittingly worn back-to-front.
114 | WELLBEING.COM.AU
BEAUTY AMID THE SPAS
Yes, I am in the Austrian capital
researching a spa and wellness story —
and I am getting more than I bargained
for at Aux Gazelles hammam. Hammam
owner Christine Ruckendorfer, a
native Austrian with a fascination
for the Middle East, describes her
establishment as a “hotel without
rooms”. The former brick factory
occupies 2000 square metres of space
and incorporates a restaurant, shisha
bar, nightclub and hammam.
“The vision was to create a space
where you can spend a whole day,” she
says. “I wanted to create a space with
an eye to the bigger world than Austria.
Perched in the old Jewish
quarter, the Sofitel
Vienna also offers prime
position from which to
embark on one of Vienna’s
most authentic healthy
activities: riding a bike.
I didn’t want to import any folklore. The
idea was always to combine business
and pleasure here.”
Inexplicably, there’s even a tango
class taking place between the tagines
but, by the time I leave the hammam,
even that no longer seems strange.
While it’s not known as one of
Europe’s leading spa destinations,
several intriguing healthy holiday options
are flourishing in Vienna.
A gentler take on the Turkish
hammam concept can be found at
the Kempinski Spa, which sits in the
upmarket Kempinski Hotel. Here, my spa
therapist Doris starts with a hydrating
cucumber wrap: I’m smothered in a
cucumber butter and folded in sheets
like a kind of giant salad wrap a more
virtuous woman than I would order for
lunch. This is followed by a massage,
in which Doris cradles my head in her
hands and suggests I think too much. It’s
like she has read my mind (I am indeed
contemplating what kind of woman
would eat a cucumber wrap for lunch).
I’m indulging in the Kempinski’s
Seasonal Body Combination — there’s
one for spring, summer, autumn and
winter — in Vienna’s only spa that
offers HydraFacials or dermabrasion
treatments, both popular among locals
who take their beauty so seriously they
even take out memberships to the spa.
Furnished in rich reds and styled
like a chic hammam, this spa boasts
as its definitive treatment the Ottoman
Experience, Rhassoul, in which guests
are cleansed, detoxed and moisturised
before experiencing a full-body massage.
My bed for the night lies across the
Danube Canal at the Sofitel Vienna
Stephansdom, a luxury hotel with 182
guest rooms and suites that embrace
a minimalist vibe, unlike most other
hotels in the capital. With its soaring,
sloping tower wrapped in glass, the
hotel is considered a living work of
art. And so are some of its treatments
in the So SPA, which adopts a global
approach to its spa treatments, offering
everything from a Japanese KoBiDo
Ritual to Traditional Oriental Massage
and Balinese Please. And, yes, there’s
a traditional hammam treatment here,
too ... minus the tango.
Perched in the old Jewish quarter,
the Sofitel Vienna also offers a prime
position from which to embark on one
of Vienna’s most authentic healthy
activities: riding a bike. There are plenty
 TRAVEL
VIENNESE SPAS

Clockwise from
main: The entrance
to Vienna’s oldest
hammam; Kempinski
Spa; Hotel Sacher’s
famous choccies;
cyclists outside the
Sofitel Vienna; a
treatment awaits at
Sacher Spa; a sweet
welcome at the foyer
of Hotel Sacher.

Bigstock

WELLBEING.COM.AU | 115
 TRAVEL
VIENNESE SPAS
of dedicated pathways in this city devoted
to cycles and companies such as Pedal
Power will deliver a bike and helmet
to your hotel. And, in this relatively flat
cityscape, it’s completely doable to follow
the pathway out to Vienna’s favourite
park, the Prater, a former imperial
hunting grounds to the public 250 years
ago and now an amusement park with
an iconic giant ferris wheel that graces
the Vienna skyline.
A DELICIOUS INDULGENCE
Vienna’s heart is bedecked by the
luxurious Hotel Sacher in which I
find myself the following day. One of
Austria’s finest establishments, Hotel
Sacher steals centre stage in the
middle of town and is just as known
for its superb hospitality as it is for
its original Sacher-Torte, a world-
famous chocolate cake that dates back
to 1832. More than 360,000 of these
preservative-free cakes are handmade
every year and sold throughout Austria
and around the world.
Those watching their weight can
indulge in all the delights of the Sacher
— without gaining a kilogram — in one
of the Sacher Spa’s Time to Chocolate
treatments, said to “sweeten your soul
and nourish your skin”. The deliciously
named Dream of Chocolate starts with
a full-body cacao scrub followed by a
shower. You are then smothered in a
rich chocolate body mask and wrapped
in a sheet — just like a giant profiterole
— before relaxing for 10 minutes as
the scent of chocolate permeates the
room. I may not be the kind of woman
who eats a cucumber wrap, but a giant
profiterole is another matter indeed ...
HEALTHY EATING
In a city renowned for its superior
schnitzels, vegetarian restaurant Tian
Bistro, sitting in a cobblestone corner
in 7th district, is a welcome addition
to the healthier side of the equation.
Relax in a glass-domed courtyard and
enjoy the Chefs Garden sharing plates
made from fresh local ingredients such
as potatoes, mushrooms, asparagus,
carrots and raspberries.
Over in Vienna’s 4th district,
restaurant Heuer am Karlsplatz is
surrounded by a garden that’s part of
an urban farming project. Chef Peter
Fallnbugl sources his ingredients from
more than 30 different small farmers
116 | WELLBEING.COM.AU
and specialists to support the region
and deliver quality dishes such as vegan
appetisers with flatbread, a salad with
grilled oyster mushrooms and the
signature Heuer burger.
For a fresh palate cleanser here, the
homemade lemonade shrub is steeped
in organic beech-splinter vinegar and
flavoured with elderflower, rhubarb,
raspberry or lemon. Try the sloe gin,
too, made from sloes (a blackthorn with
a sharp, sour taste) harvested in the
wild. The building shares its space with
the Kunsthalle Wien, Vienna’s Art Hall.
The eponymous Konstantin Filippou
back in the 1st district, Vienna’s Old
Town, is a Michelin-star establishment
with a deliberately Spartan décor that
highlights its superior dishes. Here, you
can feast on the likes of scallops with
hazelnuts, dashi and truffle; stuffed
quail with mushroom, carrots and
One of Austria’s finest
establishments, Hotel
Sacher steals centre stage
in the middle of town and
is just as known for its
superb hospitality as it is
for its ... Sacher-Torte.
garam masala; and blackberry with
Jerusalem artichoke and mascarpone.
WALK & TALK
For the health-conscious, Vienna is
a great walking city as it’s flat and
compact. Take a walking tour with a
local guide such as Alexa Brauner, who
knows all this capital’s secrets, including
some of the ancient vendors to Austria’s
former royal and imperial courts.
If you’re after some retail therapy,
amble along cobbled streets to
Lobmeyr crystal store, which sells
grand chandeliers for as much as
AU$90,000. This sixth-generation
family business, which sits in a grand
19th-century building, delivered a
drinking set to the royal court as its
first customer. Its second customer
was the Hotel Sacher, which Lobmeyr
furnished with chandeliers.
Around the corner, another family
business is Kochert, jewellers in the city
since 1814 and creators of the crown
jewels. While Vienna was still regarded
as the centre of Europe after World War
I, things changed after World War II and
the Kochert family had to find a new
market with overseas tourists. It remains
one of the few businesses in Vienna with
its workshop in-house. Pieces in this
store range from AU$450 to AU$30,000.
One of the most famous works created
by Kochert is the Sisi Star, made for the
flowing auburn locks of Elisabeth, the
wife of Emperor Franz Joseph.
Walk around the corner to hit the
luxury trifecta with a visit to Scheer,
Vienna shoemakers that specialise
in handmade shoes that take six to
seven months to make and cost from
AU$7500. You’ll see layers of the
1860s building on the walls of this
establishment, best known for supplying
footwear to European aristocrats.
There’s even an exhibition of ancient
footwear downstairs.
ADD SOME CULTURAL THERAPY
The Spanish Riding School is a
different kind of therapy that blends
sportsmanship with culture and has
been entertaining visitors for the past
281 years. Its show, A Tribute to Vienna,
showcases the talents and riders of the
white stallions which are trained at this
Austrian institution.
Want more culture? Head to the
imposing Schönbrunn Palace, home
of former Emperor Franz Joseph, who
ruled the Hapsburg monarchy for 68
years, and his wife Elisabeth, for whom
the Kocherts fashioned those iconic
hair jewels.
Here you’ll learn that Franz Joseph
was a man of discipline, waking at 3am
and working religiously at his desk until
9pm. Such a stickler for routine was he
that he actually died shortly after 9pm.
A tour of this grand palace will tell you
the story of this Hapsburg family, ending
in the yawning palace gardens, which
are accessible to tourists and locals,
who like to use the grounds for exercise.
It’s the ideal place to finish your fit and
fabulous tour of Vienna.
The writer travelled to Vienna courtesy
of Emirates airlines. To book your
Viennese escape, go to austria.info/au.
Christine Retschlag is an award-winning Australian
journalist who has worked for the past 25 years
in Australia, Hong Kong, London and Singapore.
She is also the author and architect of travel blog
The Global Goddess, theglobalgoddess.com.
 TRAVEL
VIENNESE SPAS

Clockwise from
main: Vienna at
night; the Spanish
Riding School; find
bright, fresh food
and flowers at
markets across
the city.

Bigstock

WELLBEING.COM.AU | 117
 Good Organic Gardening offers great advice for productive gardening and
reflects a true garden-to-table philosophy. If you love growing your own produce,
working in harmony with nature, and finding new ways to put fresh food on the table,
Good Organic Gardening is your ideal go-to guide.
 CALL NOW 1300 303 414
(QUOTE WB169)
OR
ORDER NOW IN
THREE EASY STEPS!

STEP 1: Choose Your Subscription:

6 issues of WellBeing magazine

+ 6 issues of Good Organic Gardening magazine
FOR ONLY $70
STEP 2: My Details:

Mr/Mrs/Miss/Ms First name:

Surname:
Address:

Suburb: Postcode:
Daytime telephone: ( )
Email:

STEP 3: Payment Options:

Cheque/money order for AU$

(Please make cheques payable to Universal Magazines Pty Ltd)

Please charge my: American Express Diners MasterCard

Visa

Card number:

6 ISSUES OF Expiry date (must be included):

Cardholder’s name:

WellBeing Magazine Cardholder’s signature:

— RRP $72 TO RECEIVE THIS OFFER, PLEASE QUOTE

THIS CODE: WB169

+ HURRY! OFFER ENDS 10 AUGUST, 2017

6 ISSUES OF OFFER ONLY AVAILABLE WHILE STOCKS LAST, OR UNTIL EXPIRY DATE
FAX NOW (02) 9805 0714
Good Organic Gardening CALL NOW 1300 303 414 (cost of a local call)
OVERSEAS ENQUIRIES +61 2 9887 0399
SEND COUPON NOW Subscriptions Department,
Magazine Reply Paid 75687, North Ryde NSW 1670
EMAIL NOW mailorder@universalmagazines.com.au
ONLINE NOW universalshop.com.au
— RRP $47.70 Subscriptions will commence with the first available issue. Existing
subscriptions will simply be extended. Free gifts arrive separately to the
magazine subscription and are sent as soon as possible. Free gift offers

FOR ONLY $70

do not apply to subscribers currently on the Easy Payment Plan or those
upgrading with the Early Bird offer. Offer open to Australian residents
only. By subscribing you acknowledge that you understand that ‘tip-ons’
and gifts or bonus issues that may be available with non-subscriber
copies of this magazine may not be provided to subscribers and is at the
discretion of Universal Magazines Pty Ltd. The Promoter shall not be
liable for any loss or damage which is suffered or sustained (including
but not limited to, indirect or consequential loss) or for personal injury
which is suffered or sustained as a result of taking part in this or any
other gift offer. By subscribing, you consent to receive any direct
marketing material including emails which inform the recipient of the
Promoter’s other publications, products, services or events and to receive
promotional material from third parties. Please tick the box if you do NOT
wish us to use this information for the purposes stated above . Offer
only available while stocks last, or until expiry date.
 SPIRIT
BOOKS, MUSIC & DVDS THAT WILL ENRICH YOUR LIFE
COUNTER CULTURE
REVIEWS BY KATE DUNCAN, DANIELLE KIRK
& CHRIS STAFFORD
DVDS
LOVING
DIRECTED BY JEFF NICHOLS
STARRING JOEL EDGERTON,
RUTH NEGGA
HIDDEN FIGURES
DIRECTED BY THEODORE MELFI
STARRING TARAJI P HENSON, OCTAVIA
SPENCER, JANELLE MONÁE
JACKIE
DIRECTED BY PABLO LARRAÍN
STARRING NATALIE PORTMAN
Let’s look back at the 1960s, that not-so-
distant time of Mad Men, the Kennedys,
the Cold War and the Space Race — and
racial and political conundrums that are
largely still with us.
Ironies abound in the very title
of Loving, the true story of white
construction worker Richard Loving who,
in 1967, defied the anti-miscegenation
laws of the state of Virginia to marry
Mildred Jeter, a woman of black and
Native American heritage. The Lovings
are hounded, arrested and even jailed
until their young ACLU (Civil Liberties
Union) lawyer takes the case all the way
to the Supreme Court. Asked if he has
a message for the justices, Richard says
simply, “Tell them I love my wife.”
While Joel Edgerton and especially
Ruth Negga are deeply affecting as the
mixed-race couple, the film makes no pat
judgements about its characters. Almost
everyone is motivated by a kind of loving
— even the Lovings’ nemesis, the county
sheriff (Marton Csokas), who believes he’s
merely doing God’s work.
Hidden Figures is the eye-opening
story of a group of African-American
women who worked as mathematicians in
the aerospace industry, doing the myriad
crucial calculations that would one day be
performed by computers. The Kennedy-
era setting, a period when the Civil Rights
movement was hitting its stride, prompts
scenes that depict the matter-of-fact
attitudes of the era: segregated toilets, for
example, or a black female professional
being mistaken for the cleaner.
Even without doing much research, it’s
apparent the historical record has been
120 | WELLBEING.COM.AU
Loving
Hidden
Figures
Jackie
reshaped to make a satisfying dramatic
arc, but that’s not unusual. And, while it’s
easy to impose PC hindsight on an earlier
time, it’s hard not to cheer our heroes on.
As good as they are, both movies
are essentially melodrama while
Jackie, thanks to Mica Levi’s haunting
score, is more like tragic opera. In an
extraordinary performance, Natalie
Portman is in every scene in extreme
closeup as Jacqueline Kennedy swings
between anguish and anger during the
nightmare days between her husband’s
assassination and his funeral, first in
that bloodied pink Chanel suit, then
in widow’s black. It’s a stark story that
requires no dramatic window dressing.
We’re all familiar with the internal
novel where the author makes us privy
to the thoughts and emotions of one or
more characters. This is that rare thing,
an interior film: a meditation on grief,
the demands of history and the nature
of celebrity. “I never wanted fame,” says
Jackie. “I just became a Kennedy.” CS
THE JOY OF LIVING:
POSTPONING THE
AFTERLIFE
BARRY EATON & ANNE MORJANOF,
ROCKPOOL PUBLISHING
Radio presenter, author and psychic
medium Barry Eaton sure has a story to
tell! The Joy of Living: Postponing the Afterlife
is a raw, powerful and truthful account of
his journey battling with throat cancer. In
it, Eaton shares how the delicate balance
of holistic and modern medicine aided his
treatment, recovery and eventual survival.
Drawing on his understanding of the spirit
world to help him deal with the diagnosis,
Eaton developed a deeper understanding
of his life’s purpose, which in turn fuelled
his desire to survive. His story, layered with
personal insights from his partner Anne and
son Matthew, profoundly affirms why we
should all appreciate the joy of living. KD
HIPPIE LANE: THE
COOKBOOK
TALINE GABRIELIAN, MURDOCH BOOKS
Sydney-based foodie Taline Gabrielian has
a talent for dreaming up tasty, inspired,
wholefood, plant-based recipes — and we’re
not the only ones who think that, if her
500,000 Instagram followers are anything to
go by. The photography in Gabrielian’s first
cookbook Hippie Lane is achingly gorgeous
and her dishes cleverly put together, but
don’t let that put you off as they’re also
simple to make. There’s a brief description
upfront of the benefits and uses of essential
ingredients (medjool dates, all things
coconut, cacao ... the usual suspects) and
equipment, but the next 200 pages are
firmly focused on what Gabrielian does best:
making lovely, feastable food. Lentil nourish
platter? Raw rios? Don’t mind if we do. DK
THE DAWN OF HOPE
LISA WINNEKE, SELF-PUBLISHED
Sharing your truth can be scary, but also
be immensely helpful for others — and
this is where the beauty of Lisa Winneke’s
memoir lies. A speaker and workshop
facilitator based in Melbourne, Winneke
shares with great bravery her journey
of healing from an eating disorder she
hid from others for over 20 years. She
binged and purged in a bid to numb and
reject herself, she writes; her mind was
“hardwired into believing no one could
truly love me”. Yet slowly, surely, Winneke
overcame the forces of perfectionism
and control, fear and limitation that
characterise this mental illness by
learning to develop self-compassion.
She shares the holistic techniques she
used on the way, so helping guide others
through recovery. DK
THE COURSE OF LOVE
ALAIN DE BOTTON, PENGUIN BOOKS
Refreshingly honesty and insightful, Alain
de Botton’s novel The Course of Love shares
a new kind of love story: one with humour,
wisdom, mess, tenderness and hope. In it,
you’ll discover the hard work and dedication
it takes to keep love going and how to attract
a wonderful lifelong partnership. Diving
deep into the murky waters of marriage,
children, worries and misunderstandings,
de Botton’s sharp and truthful words
resonate with our own stories, mirroring
the same battles with love, rejection and
loneliness that we all face. The Swiss-born
author and founder of The School of Life,
a world-wide organisation dedicated to a
new vision of education, shares everything
you need to know to survive a modern-day
relationship – and hopefully enjoy it. KD
THE SONGS OF TREES
DAVID GEORGE HASKELL,
BLACK INC BOOKS
Trees remind us of the fragility of life and,
in The Songs of Trees, David George Haskell
offers a powerful argument against the
ways in which humankind have severed
the very biological networks that give us
our place in the world. Haskell, an author
and professor, repeatedly visits a dozen
trees around the world, exploring their
connections with fungi, bacteria, animals
and plants. His three-part book, in which
each chapter references a species of tree,
explains how the Earth’s climate emerged
from the delicate exchanges between trees,
soil communities and the atmosphere. In an
eloquent, deeply engaging manner, Haskell
gives voice to “nature’s great connectors”
and allows us to discover the music and
poetry contained within them. KD
THE ENERGY GUIDE
DR LIBBY WEAVER, PAN MACMILLAN
It’s a formula of healthcare workers
everywhere: motivate someone to make
changes by focusing on the outcome, not
the hard work. Nutritional biochemist and
clinical practitioner Dr Libby Weaver is the
queen of repackaging sensible, evidence-
based, vitality-boosting practices into what
people desire and, in The Energy Guide,
that’s “the energy you need to flourish”.
Our energy levels are barometers of our
level of wellbeing, Weaver asserts, and
exhaustion and overwhelm indicate deeper
biochemical, nutritional and emotional
drivers. In her new book, Weaver explains
how these areas influence energy levels
and offers positive changes to help, before
sharing 100-plus wholefood recipes to perk
up your palate as well as your being. DK
AN ABUNDANT LIFE
DR EZZIE SPENCER, XOUM
Dr Ezzie Spencer, a wise, kind-hearted and
warm woman, has tapped into something
special: a way of living in the flow of the
moon. Her first book, An Abundant Life,
introduces the practice she uses to manifest
abundance in her own life. Spencer shares
how you can harness the yin and yang
energy of the moon and direct them to
bring harmony, purpose, stability and love
into your life. She first released her lunar
abundance practice — a simple tuning in
to your emotions and the current phase of
the moon — through her online community,
helping women all around the world to
flourish. Filled with exercises, questions
and reflections aimed to draw you into a
state of deep connection with yourself and
others, her book will lead you to life filled
with abundance, gratitude and love. KD
MINDFULNESS
FOR MUMS & DADS
DR DIANA KOREVAAR, MURDOCH BOOKS
I don’t have kids but, if I did, I’d be a
blubbering mess — and would need a
book like this to help. A practising perinatal
psychiatrist, Dr Diana Korevaar draws
on clinical expertise and best research
to offer parents mindfulness strategies
to help them calm down and connect as
well as reframe challenges so that they
can experience life more positively. In
Mindfulness for Mums & Dads, Korevaar
briefly explores the science of mindfulness
before launching into practical, digestible
ways to be fully present in the craziness
of parenthood. Explanatory case studies
and bright illustrations throughout help
keep this read accessible and pleasurable,
not a chore. DK
WELLBEING.COM.AU | 121
 FOOD
HEALTHY BAKING

T
eresa Cutter’s latest book
Healthy Baking: Cakes,
Cookies + Raw is by far
the most gigantic and
impressive cookbook to have landed
(with a decent thud) on our desks
here at WellBeing. Just shy of 500
pages and with over 300 recipes,
it seems this baking how-to guide
gently guides your hand so that
The
BIG
anything you slide into the oven
comes out soft, fluffy and tasting like
melted gold. Cutter’s refreshingly
simple, creative approach to

cooking is highlighted beautifully
throughout, leaving us wondering
how can so many healthy baking
recipes exist? But, fellow conscious
baker, it’s true: all recipes are free
of refined sugars and flours and
people with paleo and gluten-free
intolerances are generously catered
for, especially in the raw treats
section. This hefty baking bible is
sure to become a dusty heirloom,
passed down from one generation to
the next, each time gathering more
love and cookie crumbs in its pages
— if you can part with it first!
Recipes & images from Healthy
Baking: Cakes, Cookies + Raw by
Teresa Cutter, RRP AU$69.95
BAKE
SUPERFOOD CHOCOLATE TART
Serves: 12 Combine dates, coconut oil, vanilla,
Base cinnamon and sea salt in a food processor.
6 fresh dates, pitted Mix until it forms a paste, then add nuts
3 tbsp cold-pressed coconut oil and cacao and fold through.
1 tsp vanilla extract Transfer the mixture to a lined spring-
½ tsp ground cinnamon form tart tin and press out over the base
Pinch sea salt and sides of the tin.
250g pecan nuts Refrigerate or freeze for 1 hour.
4 heaped tbsp raw cacao powder Blend the avocado, honey, coconut
Filling milk, coconut oil, vanilla, sea salt and
4 ripe medium-sized avocados, cacao powder in a high-speed blender
skin & stone removed or food processor until its a smooth and
3 tbsp raw honey or organic maple syrup creamy consistency.
¼ cup coconut milk Pour the chocolate filling mixture over
½ cup cold-pressed coconut oil, solid form your nut base.
1 tsp vanilla bean extract Garnish with your choice of superfoods
Pinch sea salt such as bee pollen and cacao nibs.
½ cup cacao powder Refrigerate for 2–3 hours before serving.

122 | WELLBEING.COM.AU
 FOOD
HEALTHY BAKING

APPLE & OLIVE OIL MUFFINS

Serves: 10

2 cups wholemeal spelt flour

Pinch sea salt
½ tsp ground cinnamon
½ tsp gluten-free baking powder
½ tsp baking soda
½ cup extra-virgin olive oil
1 tsp vanilla paste
¼ cup raw honey
3 organic eggs
¾ cup raisins
Zest & juice 1 orange
2 large apples, skin on, diced

Preheat your oven to 160°C fan-forced.

Combine flour, sea salt, cinnamon,
baking powder and baking soda in a
large bowl.
Add olive oil, vanilla, honey, eggs,
raisins, orange juice and zest then mix
through until combined. Fold in the apples.
Spoon into a 20cm baking tin. Bake for
1 hour until firm to touch.
Remove from the oven and cool.
Serve at room temperature with your
favourite frosting or yoghurt.
LEMON CURD TARTS
Makes: 12
Shortcrust
1 cup buckwheat flour
½ cup coconut sugar
110g butter
2 tbsp cold water
Lemon Curd Tarts
Apple & Olive
Oil Muffins
1 tsp vanilla bean paste Fill the cooked pastry cases with the
Lemon curd (makes 1 jar) lemon curd and enjoy.
⅓ cup fresh lemon juice
1 tsp lemon zest CHOCOLATE
3 organic eggs MACADAMIA BUTTER
¼ cup raw organic honey Makes: 2 cups
1 tsp cornflour
½ cup butter, softened 3½ cups raw or lightly toasted
macadamia nuts
To make the shortcrust pastry, combine ½ cup organic maple syrup
buckwheat flour, coconut sugar and butter. or ¼ cup raw honey
Mix in a food processor or stand mixer until 1 tsp vanilla bean paste
it resembles breadcrumbs. ½ tsp sea salt
Combine water and vanilla bean paste. ½ cup raw cacao powder
Add to the dry dough. Mix again until a soft
dough is formed. Pour macadamia nuts into a high-
Transfer the dough onto a large piece performance blender. Blend for 1 min until
of baking paper and flatten down slightly. smooth and creamy.
Wrap the dough completely in plastic Add maple syrup, vanilla, sea salt and
wrap and then refrigerate for 30 mins cacao powder. Blend again until combined.
before using. Store in a glass jar, completely sealed.
To make the lemon curd, combine
lemon juice, lemon zest, eggs, honey and
cornflour. Pour into a small stainless steel
pot. Gently bring to a simmer over a low
heat. Stir constantly with a wooden spoon
or small whisk until thickened. Remove
from the heat.
Whisk in the soft butter, a little at a
time, until it is fully emulsified into the
lemon custard.
Pour into a glass jar and store in the
fridge for 4–6 hours until set.
To make the tarts, preheat the oven to
160°C fan-forced.
Roll out the pastry on a lightly floured
working surface to 3mm thickness.
Cut into rounds then carefully fill your Chocolate
prepared tart tins. Macadamia
Bake the tarts for 25 mins or until Butter
cooked through and golden.

WELLBEING.COM.AU | 123
 Natural Source
PRODUCTS & SERVICES FROM OUR ADVERTISERS

MEDITATION TEACHER
TRAINING RETREATS
The Yarra Valley Living Centre
Deepen your own meditation practice and become
fully trained to deliver an eight-week mindfulness-
based stillness meditation course to help others.
For more information, visit the website.
W: gawler.org

BLACKMORES
VITAMIN K2 MELT
HEALTHY ESSENTIALS NEW Blackmores Vitamin K2 Melt 180mcg
ORGANIC IMMUNE is a high-dose, 1-a-day formula. It supports
Supercharge your smoothie with Healthy the deposit of calcium into bones and
Essentials Organic Immune. With minimal supports bone health in post-menopausal
processing and certified organic ingredients women. A vanilla melt that dissolves in
like baobab and acerola powder, which are your mouth; no water required.
high in vitamin C, it may give your immune Always read the label. Use only as directed.
system a boost. Simply add to your favourite Vitamin supplements should not replace
a balanced diet. CHC72106-1216
food or daily smoothie. RRP AU$39.99.
T: 1800 803 760
W: healthyessentials.com.au/certified-
W: blackmores.com.au
organic-super-foods/organic-immune

BYRON YOGA
RETREAT CENTRE
GOES FULLY ORGANIC!
Byron Yoga Retreat Centre now follows the
principles of SLOW Food: seasonal, local, organic
and without processed foods. Enjoy fresh produce
from Byron Yoga Retreat Centre’s organic garden
and sourced, where possible, from local organic
suppliers. Book a retreat and you can be assured
of toxin-free food that tastes amazing!
W: byronyoga.com

ECOTOOTHBRUSH
FORM MEETS Did you know that in Australia we
FUNCTION throw out over 30 million plastic
The BRELLI is a luxurious and eco- toothbrushes each year, which
friendly solution for sun and wind won’t break down in our lifetime
protection. Blocking 99 per cent of UVA, or those of our children? The
UVB and UVC rays and able to withstand EcoToothbrush is a simple solution
winds up to 65km/h, it’s perfect rain with its bamboo handle.
or shine. Handmade from sustainable Find these and other great
materials, the BRELLI is 100 per cent eco-friendly products online.
biodegradable ... and gorgeous. T: 1300 300 721
W: ecoture.com.au W: gogreenathome.com.au

124 | WELLBEING.COM.AU

ALTEARAH BIO
Altearah Bio offers a range of beautiful organic
perfumes, body oils, scrubs and serums
using pure aromatherapy oils. Choose from
14 colours; each delivers a different emotion.
Heal body and mind through a renewed sense
of lightness, calm and wellbeing.
W: altearah.com.au
CHAMOMILE VANILLA
PYRAMID BAGS
This simple blend of organic
vanilla bean and chamomile
flowers is perfectly
balanced. Chamomile has
traditionally been
used for a multitude of
health benefits, including
its ability to support the
nervous system and aid
healthy digestive function.
W: wellspring
bookstore.com.au
ARNICA CREAM
You can trust the healing power of herbs,
especially when they are blended in an all
naturally derived base and preservative. Arnica
is traditionally used for the temporary relief of
bruising, mild sprains and minor sports injuries.
Martin & Pleasance Arnica Cream is parabens-
free, absorbs quickly and is made in Australia.
Always read the label and use only as directed.
If symptoms persist consult your healthcare
professional. CHC 70986-08/15
GIBSON
EYEWEAR
i-Care Eyewear is an extensive
offering of affordable, fashionable,
safe eyewear for the whole family. All i-Care sunglasses offer
100 per cent UV protection and meet the mandatory standards
required of every pair of sunglasses sold in Australia, because
i-Care Eyewear cares about the eyes of all Australians.
Available exclusively at Amcal, Amcal+ and Guardian
Pharmacies. Style pictured is S4023ICB, RRP AU$29.95.
W: icareeyewear.com.au
PJUR
MED AFTER
SHAVE
SPRAY
Daily shaving of the
axillary and intimate
area can cause
inflammations and
small spots. pjur med TREAT COLDS & FLU NATURALLY
After Shave Spray for A natural healthcare practitioner can recommend specific
women and men is free natural medicines and lifestyle advice to help reduce the
of alcohol and perfume, severity of cold and flu symptoms for you and your family.
odourless and suitable Bounce back faster and enjoy winter together! Find a natural
for all body regions. healthcare practitioner near you at the website below.
Works brilliantly! W: metagenics.com.au/FindAPractitioner
W: pjurmed.com/au
SCHUESSLER
TISSUE SALTS
Mag phos is traditionally used
in Tissue Salt Therapy* for the
temporary relief of muscle
cramps, spasms and twitches.
These easily absorbed micro-
dose minerals are suitable for
the whole family. Available in
chewable tablets at healthfood
stores and pharmacies.
* Tissue salts are homeopathically
prepared formulations. Always read
the label and use only as directed. If symptoms persist
consult your health care professional. CHC71940-0916
W: schuesslertissuesalts.com.au
NATURE CARE COLLEGE
Nature Care College is a community of like-minded individuals drawn together with the
purpose of pursuing their passion. From workshops to qualifications, it offers a diverse
range of courses in nutrition and food coaching with on-campus and on-line study options.
T: +61 2 8423 8333 W: naturecare.com.au
WELLBEING.COM.AU | 125
 Beauty Source
PRODUCTS & SERVICES FROM OUR ADVERTISERS
JIVA EYE
CONCENTRATE+
AWE Cosmeceuticals’ new
Jiva Eye Concentrate+ boasts
the latest, proven scientific
actives to create a targeted
formulation to help firm,
brighten and contour the
delicate eye area. Featuring
Indian frankincense and red
algae for natural collagen and
elastin promotion and cellular
repair. RRP AU$69.
W: awecosmeceuticals.com.au
SYNERGIE SKIN LUXE HAND CARE SET
This limited-edition Luxe Hand Care Set cleans and nourishes hardworking hands. A
delightful combo of foaming Hand Lather mousse and Hand ResQ cream. Plus, a mini
Elastense neck and décolletage cream is included for an anti-ageing boost! RRP AU$85. NATURES
W: synergieskin.com
COMMONSCENTS
Just over 20 years ago, two
friends had a dream to create
a natural range of soaps and
washes. They set about finding
ingredients that were not only
natural but also beneficial to
the skin. After testing many
types of ingredients, they
stumbled across a little-known
ingredient — goat’s milk —
and so the journey began.
W: naturescommon
scents.com.au
BE GENKI
When it’s all getting too much and you want to slow
down, reach for the Be Serene collection, specifically
formulated to help you reclaim calm, recentre
and wash away any stress or nervous tension.
W: begenki.com.au

CLÉMENCE ORGANICS
TRAVEL ESSENTIALS PACK
Don’t leave home without these
100 per cent certified organic
essentials this winter. Guaranteed
to keep your skin soothed and
hydrated in all conditions. Includes
award-winning Tone + Hydrate
Spritz, Ultimate Lips and Ultimate
SOS Balm. Naturopathically
formulated, luxurious organic
skincare without compromise.
W: clemenceorganics.com

EVERESCENTS PURE
ORGANIC PAPAYA
BLONDE OINTMENT
This amazing shampoo and This ultra-rich
conditioner combo is the first of nourishing ointment
its kind with a unique organic combines five key
formula that contains no toxic ingredients to restore,
blue dyes. It gently tones and soothe and protect skin.
nourishes blonde or grey hair Apply to lips, heels,
with natural colours from cuticles and patches
blue gardenia berries and red of dry, sensitive or
sweet potato. Australian-made, irritated skin.
cruelty-free, vegan-friendly. W: purepapaya
RRP AU$32.50, 250mL. care.com.au
W: everescents.com.au
126 | WELLBEING.COM.AU
Food Source
PRODUCTS & SERVICES FROM OUR ADVERTISERS

THE PROTEIN BREAD CO

Made with wholesome, locally sourced ingredients, The Protein
Bread Co’s products are protein-rich and gluten-free. From
protein bread and muffins to pizza base and pancake mixes,
there’s something for every taste and each can be whipped up
in one bowl — no breadmaker or blender needed! Available at
healthfood stores or online, free shipping Australia-wide.
W: theproteinbreadco.com.au
MISSION FOODS
Mission’s new Low GI Wraps are designed
to help sustain your energy throughout
the day. They have many other great
benefits, including being a good source
of fibre and protein with no 282, only
370mg/100g of sodium and the great
taste and texture Mission is known for.
W: missionmenus.com/au

MANUKA NEW
ZEALAND
HONEY MGS16+
Introducing the world’s finest
premium manuka honey:
harvested from some of the
remotest and most untouched
regions of New Zealand, from
the flowers of New Zealand’s
native manuka tree. Certified
MGS16+ and guaranteed
to contain methylglyoxal,
at least 600mg/kg. 250g,
RRP NZ$86.10; 500g, RRP
NZ$170.60.
CARMAN’S
W: shop.watsonandson.co.nz
Why not create a batch PLANET ORGANIC
of nutritious Bïrcher Start your day with a hearty cup
muesli for the coming of Planet Organic’s English
week’s breakfasts? Breakfast Tea and a bowl of Gluten
Carman’s recipes are Free Porridge. Mix a little stewed
simple to make and as fruit or honey through the porridge
tasty as can be. From and top off with a light sprinkle
untoasted to toasted, of cinnamon or nutmeg. Yum!
gluten-free, vegan- W: planetorganic.com.au
friendly, no added sugar,
fruit-free or loaded with
fruit, Carman’s range of
mueslis is huge. Which
is your favourite?
W: carmanskitchen.
com.au

CORN
THINS
Don’t confuse Corn Thins
with rice cakes. Made
primarily of corn, Corn
Thins taste delicious — like
healthy popcorn squished
into a crispbread. Gluten-
free, non-GMO and all
natural, they’re the perfect
snack to be enjoyed by
the whole family.
W: cornthins.com.au
ORGRAN
ORGRAN Vegan Easy Egg™ is a
revolutionary product that lets
you enjoy your favourite egg
dishes once more. Experience
your favourite scrambled eggs,
quiche, frittata and omelette
recipes with this vegetable-
based egg-free alternative. Equal
to 15 eggs per pack, Vegan Easy
Egg™ is cholesterol-free and low
in fat. A good source of fibre and
7.5g of protein per serve.
W: orgran.com

WELLBEING.COM.AU | 127
 EDUCATION FOCUS
ANTA
LATEST NEWS FOR NATURAL
THERAPY STUDENTS & GRADUATES
A
ustralian Natural Therapists
Association (ANTA) is committed
to the success of students
and graduates. For some time it has
recognised the need to provide ongoing
support for students and graduates to
assist them pursue their goals and aims
in the field of natural therapies.
ANTA NATIONAL STUDENT
BURSARY AWARDS
ANTA introduced the ANTA National
Student Bursary Awards in 2006 and
since then has awarded over AU$120,000
to more than 120 students. Every year,
ANTA provides 12 students with AU$1000
bursary awards.
All students undertaking courses
recognised by ANTA in any of the
following modalities are eligible to
participate: Nutrition, Naturopathy,
Acupuncture, Chinese Herbal Medicine,
Myotherapy, Remedial Massage, Western
Herbal Medicine, Homeopathy, Shiatsu,
Ayurveda, Aromatherapy. For details
of recognised courses, visit the ANTA
website: anta.com.au.
The 2017 ANTA bursary program is
now open to students and, to participate,
simply send ANTA an assignment you
have completed as part of your studies.
Lodgement of your assignment is open
until July 31, 2017, and can be completed
online at anta.com.au.
ANTA looks forward to awarding
another 12 students AU$1000 each in 2017
as we work to our next goal of delivering
AU$200,000 in support to students.
128 | WELLBEING.COM.AU
ANTA ANNUAL
GRADUATE AWARDS
As part of ANTA’s commitment to
graduates and to assist them to enter
the natural therapy professions,
ANTA has launched the ANTA Annual
Graduate Awards.
Twelve ANTA Graduate Awards will
be provided annually to graduates to
reward achievement and assist graduates
with their careers. Each award consists
of 12 months’ complimentary ANTA
membership and a cheque for AU$200.
The ANTA Graduate Awards are open
to all graduates who have completed
courses recognised by ANTA in the
modalities of: Nutrition, Naturopathy,
Acupuncture, Chinese Herbal Medicine,
Myotherapy, Remedial Massage, Western
Herbal Medicine, Homeopathy, Shiatsu,
Ayurveda, Aromatherapy.
All graduates who join ANTA throughout
the year will be automatically included in
the ANTA Graduate Award Program.
When graduates join ANTA, their
academic transcript included with their
membership application is assessed by
a panel to determine award recipients in
the categories of course unit achievement,
consistency, clinical practicum and overall
achievement. ANTA Graduate Award
recipients will be notified and presented
with their awards throughout the year.
WHICH COURSES DOES
ANTA RECOGNISE?
Courses recognised by ANTA are assessed
by an accreditation board to ensure:
Corporate and academic governance
Academic quality and integrity
Responsibilities to students
Course design meets the
qualification standards
Assessment is effective and learning
outcomes are achieved
Education awards meet criteria.
ANTA assessment ensures course
providers deliver high standards of
education and excellence in teaching,
and have well-developed processes
and systems in place to ensure that
graduates have the necessary in-depth
knowledge and skills to provide high-
quality healthcare.
ANTA course recognition provides
consistent national quality standards
and guidelines for programs of study and
assists educational institutions to develop
and deliver quality courses.
ANTA is committed to continuing
development of an innovative and skilled
natural therapy workforce to protect the
standing of the profession and safeguard
the interests of the public.
To join ANTA, download the
membership application form at anta.com.
au and complete and forward it to ANTA
with the relevant information, including
your academic transcripts.
Get your career in natural therapies
off to a flying start and participate in the
ANTA National Student Bursary Award
and ANTA Graduate Award programs.
For more information, visit anta.com.
au, call the ANTA administration team on
1800 817 577 or email info@anta.com.au.
 Helo!
We would like to introduce you to our Be. Box

Start discovering the best way to Be. from the

comfort of your own home!
Be. Box 
IS AN EXTENSION OF THE WELLBEING INNER-CIRCLE Over $150
subscription service where every two months, we release a new fabulous box filled with FULL- FULL- WORTH OF
SIZE PRODUCTS from companies dedicated to your health and wellbeing. You’ll receivee a box VALUE IN
containing six to 10 products from industry favourites as well as market newcomers with ith a EACH BOX
story to tell. Driven by an industry passionate about beauty, food, fitness, lifestyle and travel,l
the products include makeup, skincare, body and hair products, fragrances and lifestyle yle
must-haves from all the reputable, sustainable and organic brands you know and love. e.

Just let me Be.

Be. Box
has featured products from brands including:

RRP $34.95
herbanica.com.au

RRP $38.00
melissaallenmoodessentials.com

How Be.Box Works

SIGN UP DISCOVER REVIEW

Join for only $24.95 to receive Be.
Box delivered to your door every two
months. The Be-auty is that you’re
only charged PER BOX
Six to 10 health and WellBeing products
carefully curated by our team inside each
Be.Box. It is a journey of discovery so we
won’t tell you what is going to be in your
next Be.Box
After experiencing your healthy
goodies, review them to go in the
draw to win prizes

SIGN UP NOW AT
universalshop.com.au/health-lifestyle-magazines/wellbeing-be-box
 COLUMN
NATURAL BEAUTY
BY CARLA OATES
WINTER SKIN
Y
our skin can suffer from the impact
of viral assault on the body’s immune
function in winter, so staying strong and
healthy is more important than ever.
Your immune system — a sophisticated
network of billions of cells that move through
your bloodstream, organs and tissues — is
constantly defending you against invaders that
can make you sick, such as bacteria, viruses,
CARLA OATES
parasites and some types of fungus.
is a natural beauty
When an unwelcome visitor enters your body,
expert and the author
your immune system identifies it then produces
of Feeding Your Skin.
white blood cells and other substances to attack
and destroy it — and it works harder than ever in
winter. Here are ways you can help support it.
NOURISH YOURSELF
To do its job well, your immune system needs
plenty of phytochemicals (plant chemicals),
antioxidants, vitamins and minerals, especially
vitamin C (kiwi, citrus fruits), iron (red meat,
leafy greens), zinc (red meat, shellfish,
sunflower seeds), calcium (dairy, tahini, leafy
greens), selenium (Brazil nuts), vitamin A
(carrots) and vitamin E (avocados, almonds).
Antioxidants hunt down free radicals that
damage your cells, cause inflammation and tax
your immune system. So eat plenty of colourful,
antioxidant-rich fresh fruit and veg plus lean
protein, legumes, whole grains, nuts and seeds.
Where possible, avoid fried foods, processed
meats, sugars and refined carbohydrates.
Onions, leeks and garlic contain an antioxidant
called quercetin, which is antibiotic and antiviral
and survives the cooking process. Garlic also
contains other immune-boosting compounds.
Ginger is rich in protective phytochemicals and
is antimicrobial and anti-inflammatory. Turmeric,
extra-virgin olive oil and green tea are also
powerful antioxidants and anti-inflammatory.
KEEP YOUR GUT HEALTHY
Seventy to 80 per cent of your immune system
is located in your gut. That means a healthy gut
is crucial for strong immunity.
Eating a side of probiotic foods such as raw
sauerkraut and kimchi or natural yoghurt with a
meal can help foster good gut bacteria, as does
taking a good-quality probiotic.
Also consume at least 20g of resistant starch,
such as legumes, daily. This feeds beneficial
Resting, good bacteria in your colon, prompting them to make
sleep, taking immunity-boosting short-chain fatty acids and do
regular time out other good things for your health.
and meditating VITAMIN D
daily all reduce Soaking up a little sunshine each day prompts
stress levels in your skin to produce vitamin D, which boosts
immunity. UVB rays are almost non-existent
the body. in winter, so you may need to eat vitamin D–
containing foods and/or take a supplement. Fatty
130 | WELLBEING.COM.AU
fish, cod liver oil, mushrooms, butter, egg yolk
and beef liver all contain some vitamin D.
EAT GOOD FATS
A good ratio of omega-3 fats to omega-6s is vital
as it helps keep inflammation in check, which in
turn contributes to a healthy immune system.
Saturated fats found in butter and coconut oil
also play a key role in immune health. Inadequate
saturated fatty acids in blood cells may hamper
their ability to recognise and destroy foreign
invaders, such as viruses, bacteria and fungi.
DRINK UP
Lymph is an important part of your immune
system because it carries white blood cells
around your body via your blood. Your body needs
water to make lymph. Water also keeps your
digestive system functioning properly and helps
flush toxins from the body.
MANAGE STRESS LEVELS
The immune-dampening effects of the stress
hormone cortisol have been well documented.
Resting, good sleep, taking regular time out and
meditating daily all reduce stress in the body.
GET MOVING
While the exercise-immunity link isn’t clear, there
are a few theories on why getting active may help
us stay well. Moderate physical activity may help
flush bacteria from the lungs, reducing the risk
of infection. Exercise may also help antibodies
and white blood cells circulate more rapidly so
they may detect illnesses earlier. It’s also been
suggested that the brief rise in body temperature
during and immediately after exercise may work
like a fever to help fight infection. Plus, exercise
slows down the release of immunity-weakening
stress hormones and triggers endorphin release,
helping you relax and enjoy deeper sleep.
GET PLENTY OF SLEEP
Sleep deprivation can elevate cortisol levels.
Studies have also shown that lack of sleep can
turn on genes linked to inflammation, which
taxes the immune systes, and suppresses
immune function. And research has shown that
sleep-deprived people get less protection from
cold and flu vaccines. Aim for 7–8 hours a night.
WASH YOUR HANDS
Cold and flu viruses mostly spread as tiny mucus
droplets that become airborne upon coughing or
sneezing. You can inhale them or pick them up
Photography Bigstock
from surfaces, where viruses can survive for two
hours or more. Wash your hands well with soap
before touching your face or handling food. Teach
kids to cover their mouths and noses when they
cough or sneeze, and to cough inside their elbow
or a tissue. Discard tissues after just one use.
 COLUMN
QUICK KITCHEN
BY LEE HOLMES

CHICKEN OR FISH?
I
want to show you how easy it can be to 2 brown onions, yellow capsicums,
create delicious homemade meals that you cut into wedges cut into large
and the family will love. I want to debunk (optional) wedges
those myths that homecooked food must be 4 garlic cloves 1 tbsp extra-virgin
tiring and take a team of chefs. It’s just not true. 2 zucchini, thickly olive oil
Not only is cooking at home much cheaper sliced lengthways 2 tsp dried oregano
than buying food outside, it can also mean 1 small eggplant, 2 tsp dried thyme
you’re consuming a lot fewer calories, saturated cut into large dice 1 tsp ground cumin
fats, sugars and hidden nasties that fast foods 2 red capsicums, ½ tsp chilli flakes
LEE HOLMES
and restaurant foods contain. Eating at home cut into wedges Thin lemon wedges,
runs Supercharged Food
makes it easy for you to decide what you want to 2 large orange or to serve (optional)
and has just released her
fuel your body with and puts you in the driver’s
new book, Fast Your Way
seat of what you’re cooking and consuming. Preheat the oven to 200°C.
to Wellness. Visit her
Cooking at home can help build healthy Put the fish fillets in a shallow dish and
blog at superchargedfood.
habits and let you supercharge your life. It’s a pour over the lemon juice. Season with salt and
com for more cooking
great way to educate kids on food: the good, the pepper, then top the fillets with the rosemary
inspiration, recipes
bad and the ugly! Teaching the young ones how and thyme sprigs. Cover and set aside at room
and tips.
to cook is essential to instilling healthy habits temperature while you cook the vegies.
and can even improve your familial bond. Put the vegetables in a roasting tin, season
I’m sharing three of my favourite easy dinner with salt and pepper, then drizzle over the olive
recipes with you from my latest book Fast Your oil and sprinkle with the herbs and spices. Bake
Way to Wellness, so you can get a taste of how for 25–30 mins, turning halfway through.
easy and delicious home cooking can be. Rest the fish fillets on top of the vegetables
Now, the only question is, chicken or fish? and cook for a further 12–15 mins, until the fish
is cooked through.
Mint & Ginger Prawns with Coleslaw Serve the fillets on top of the vegetables with
Serves 2, 202 calories per serve (846kJ) lemon wedges (if using).
1 small carrot, grated raw prawns, tails
180g (¼ small) left intact Rosemary & Thyme Chicken Stew
cabbage, finely Mint leaves, to serve Serves: 4, 267 calories per serve (1118kJ)
shredded 145g (2 large) chicken stock
180g (¼ small) red DRESSING carrots, halved 400g tinned diced
cabbage, finely 1 tsp finely grated lengthways & sliced tomatoes
shredded lime zest 4 small red onions 2 bay leaves
2 kale leaves, stalks 1 tbsp lime juice (optional), peeled A few thyme sprigs
removed, roughly 1 tsp grated ginger & quartered A few rosemary
chopped or torn 1 garlic clove, 2 leeks, white part sprigs
1 spring onion, crushed only, sliced Drizzle apple-cider
thinly sliced 2 tsp wheat-free 2 lemons, quartered vinegar
1 tsp extra-virgin tamari 2 garlic cloves 1 tsp sugar-free
olive oil 1 tsp sesame oil 370g (about 2) wholegrain mustard
150g (10 medium) 1 tbsp finely skinless chicken Celtic sea salt &
peeled & deveined chopped mint thighs, halved freshly ground black
625mL (2½ cups) pepper, to taste
Combine all the dressing ingredients in a small
jar, seal and shake well. Preheat the oven to 180°C.
Combine carrot, cabbages, kale and spring Put the carrots, onions (if using), leeks,
onion in a serving bowl. lemons and garlic in a large roasting tin. Rest
Eating at home
Heat the oil in a medium frying pan over the chicken thighs on top of the vegetables, then makes it easy
medium heat. Add the prawns and cook for 1–2 pour in the stock and tomatoes and top with the for you to decide
mins on each side, until cooked through. herbs. Drizzle in the apple-cider vinegar, then
Top the vegetables with the prawns, pour over bake for 35–40 mins, until the vegetables and
what you want
the dressing and serve garnished with the mint. chicken are cooked through. to fuel your body
Remove the chicken and vegetables from the with and puts
One-pan Roasted Fish & Vegetables
Photography Bigstock

pan and keep warm. Discard the bay leaf (and

Serves: 4, 249 calories per serve (1043kJ) the lemon quarters if you prefer) and transfer the you in the driver’s
4 × 120g thick white freshly ground black juices to a saucepan. Bring the juices to the boil, seat of what
fish fillets (such as pepper, to taste then add the mustard and boil for 5 mins, or until
you’re cooking
barramundi or cod) A few rosemary slightly thickened. Season with salt and pepper.
Juice 1 lemon sprigs Pour the sauce over the chicken and and consuming.
Celtic sea salt & A few thyme sprigs vegetables, then serve.

WELLBEING.COM.AU | 131
 COLUMN
THE CONSCIOUS LIFE
BY ALEXX STUART
SEXY, ETHICAL JEANS
E
verybody loves a good pair of jeans that
fit like a glove and make you feel great
about yourself.
However, there’s nothing sexy about a pair
of jeans that mean a farmer was poisoned by
glyphosate or underpaid for his crop. There’s
nothing sexy about jeans when the woman
making them is paid less than it takes to feed
her family, working fulltime. There’s nothing
ALEXX STUART sexy about the hormone disruptors and
is an educator passionate
environmental pollutants in many of the denim
about “living a low-
dyes. There’s nothing sexy about running out
tox life”. Through her
of town water because of the water it takes to
speaking, workshops,
make a pair of jeans.
e-courses and online
And I know, I know, you’re maybe thinking,
community, she helps
“Oh, God, here I go now having to feel bad about
people make the best new
the jeans I have.”
choices for themselves,
I’m here to remind you if you’re new to the
family and planet.
column that no, you’re not to feel guilty. You
W: lowtoxlife.com
can’t feel guilt for what you didn’t know so
today it’s about getting excited about when
your current jeans kick the bucket. (Yes, do
wait if they’re still in great condition. It’s more
sustainable to wear them to the bitter end than
to rush out and buy new ones today.)
THE DIRT ON DENIM
It takes about 9000 litres of water to produce
a pair of denim jeans — and the world makes
about two billion pairs of jeans per year.
Millions of factory workers are in poverty
or at risk because of a lack of fair trade and
safe building regulations for factory workers in
countries like Bangladesh, where 1100 people
were killed in the Rana Plaza building collapse
of 2013. Bangladesh and its 5000 garment
factories are known for offering workers the
lowest wages in the industry.
Synthetic indigo dye grips on to fibres and
coats them, leaching slowly over time and
contaminating waterways. Juan Hinestroza,
associate professor of fibre science at
Cornell University and director of its textiles
nanotechnology laboratory, says of colours used
in textiles, “In some areas of China, you can
tell which colours are fashionable in New York
and Paris by the colour of the rivers.” Yes, when
colour washes away, it washes somewhere out
there over time and it even washes onto our
It takes about skin. What’s our skin? Our body’s largest organ
and a key detoxifying channel.
9000 litres of Toxic production chemicals and shipping
water to produce chemicals such as alkylphenols, formaldehyde
and chlorinated phenols are used on our jeans
a pair of denim
and in fashion in general. This is no good for
jeans — and the the factory and transport workers who have to
world makes administer them — nor for us who have to wear
them at the end of the line. People’s sensitivities
about two billion will vary to such chemicals but there’s
pairs per year. absolutely no question they’re harmful to people
and planet overall.
132 | WELLBEING.COM.AU
WHAT TO DO
Choose brands that offer transparency. If
you’ve liked a brand in the past, Google its
website, check out its “about” pages and see
if there’s anything on social impact or its
efforts as a company to be more sustainable.
Supporting the brands that are part of
Greenpeace’s “Detox our Future” campaign,
removing harmful toxins from their clothes by
2020, is a great start.
If you’re unsure of whether chemicals have
been sprayed on your jeans in transit from
overseas (formaldehyde is often used to prevent
mould growth), then (and I know this might be
sacrilege when it comes to jeans) the best thing
you can do is wash them a couple of times in a
gentle, eco-friendly laundry wash.
You can question the dyes used and weigh up
your options, ensuring they’re environmentally
safe and non-toxic to you.
You can support organic cotton brands
wherever possible. GOTS certified is ideal as
this even gives you the assurance that the
entire production chain and all the people in it
are protected and paid fairly and the garment
is low-tox. It might be more expensive, yes,
but given there’s a lot less water usage and
chemical usage in organic cotton farming,
it’s worth it.
Which leads me to suggest that perhaps
you can start thinking quality, not quantity, a bit
more. One casual day-to-day and one skinny,
dressier jean per person is plenty.
The good news is there are amazing
initiatives and brands doing incredible things
these days. There are brands committed to
denim recycling, other companies popping
up making things out of scrap denim, closed-
loop water systems being put in place and
technologies like Advanced Denim, launched
in 2012 and saving water and many processes
in the dyeing stage. “If just 25 per cent of
the world’s denim jeans were dyed with this
technology it would save enough water to cover
the needs of 1.7 million people every year,”
says Miguel Sanchez, a chemical engineer at
Clariant, the specialist chemical company in
Switzerland that created it.
It’s amazing just how powerful getting
curious and then choosing based on our values
and sense of justice can be for creating a
better world together. Choose great jeans, and
fewer of them, and we reduce water usage,
dyes and materials wastage and gain a greater
Photography Bigstock
appreciation for what we choose every time we
wear them — or any other clothing item, for that
matter. And please remember: double denim
looks good on very few people.
To learn more, you can check out global-standard.
org, bettercotton.org and aboutcotton.org.

A JAM MAKER’S JOY
T
he best gifts are made with love and
generosity. Add “skill”, “home grown” and
“delicious” and you have something truly
special — especially if it’s a jar of jam.
Years ago I used to give homemade jam to
friends, partly from the joy of sharing but also
because I don’t just cook, I cater. I’d make 26
pots of jam with every plum, cherry, mulberry or
thornless blackberry crop, plus quince jelly, lilly
pilly jelly, marmalade ...
As years went by I realised two things. First, I
am not a very good jam maker. One time in four,
perhaps, the jam would be glorious: gently set,
flavoursome but not sweet, almost translucent
in the sunlight. It would sit proudly on a piece of
fresh bread, neither running nor sitting too high.
The other three times the jam would turn to
syrup, be so tough you’d need a chainsaw to cut
it or have the faint taste of singed fruit (I’d forget
about it while writing, gardening or chatting on
the phone).
There was also the generous growth in
“boomeranged” jars of jam. As our fruit trees
grew, fruited and then gave 50 times more fruit
than we could eat, I’d press buckets full of fruit
onto friends. Weeks or months later, some of
that fruit would return as jars of jam.
If you’re a jam maker, the following fruits
make the most splendid harvest. If you’re not
a jam maker, they also give plenty of fruit for
you to give to friends — at least one of whom is,
hopefully, a perfect jam maker, so some of your
crop will boomerang back to you.
JAM CROPS
Plums
There are always too many plums — unless
there’s a late frost and then there are none.
Plum jam is one of the easiest to make, high in
pectin and naturally thick. Plums are also one
of the easiest fruit trees to grow. Check if your
variety needs a pollinator, get it growing well for
a few years and then for decades it will repay
you with crop after crop.
There are plums suitable for every climate,
including subtropical and cold. Ask your local
nursery for the perfect plum for your garden.
My favourites for jam are blood plums,
lusciously, deeply red. I’m not sure their jam
tastes better but the colour is magnificent. Add
some underripe fruit to your fragrant, juicy ripe
fruit for extra flavour and a better set.
Loquats
Another fruit that gives fast crops, grows in
areas from cold to subtropical — even in arid
Photography Bigstock
areas — and makes a delightful jam. Loquats
can be eaten fresh but really shine when used
for jam. The result is remarkably like plum jam:
thick and spreads beautifully.
Apricot
I’ve never had a really good commercial apricot
COLUMN
DIGGING IN
BY JACKIE FRENCH
jam — or a good supermarket apricot. Apricots
must be picked totally ripe or they are floury,
not flowery. Once again, it’s an easy fruit to turn
into jam, although apricot jam doesn’t keep as
well as plum. Eat within a month or two for best
flavour, too.
Cherry
We grow sour cherries for jam — and this is one
jam I still do make, in case the people we give
JACKIE FRENCH
the fruit to don’t realise the cherries are too
is the author of The Chook
sour for eating fresh. But add sugar and their
Book (Aird Books). Her
rich flavour emerges. It is, perhaps, my favourite oldest chook, Gertie, is
jam, eaten on buckwheat blinis, spread on thin now 17. Although Gertie’s
crêpes or topping a winter scone. sisters have all long since
Strawberry fallen off the perch, Gertie
Exquisite but difficult to turn into perfect jam. still lays extremely large
Even perfect strawberry jam doesn’t last long brown eggs most days
— always supposing you could resist it. It’s even of the year.
harder to grow enough strawberries so there’s a
surplus for making jam as a home-grown, sun-
rich strawberry is such a delight. But slightly
squishy ones or water-splodged ones are good
for the jam pot.
Ask your local nursery for the strawberry
variety that grows best in your area. There are
now tropical strawberries, ones for subtropics,
humid or dry areas, cold or temperate. I like
to grow two or three varieties: one that gives
a massive spring crop, one that will give fruit
through summer and one to make sure we have
an autumn crop, too.
Other fruit
Jam making is also great for fruits you wouldn’t
otherwise eat: crab apple or Himalayan pears
or ornamental (Japanese) quinces. You have the
beauty of the spring blossom followed by the
bounty of autumn. Look for crab apple varieties
that give big fat fruit.
And then there are the marmalades. We grow
Seville oranges, the bitter but full-flavoured kind
that make one of the best marmalades of all.
But cumquat marmalade rivals it. Then there’s
grapefruit marmalade, Tahitian lime marmalade,
lemon marmalade, “three-fruit” marmalade —
they’re all good and all surprisingly simple to
make if you follow the recipe exactly as citrus,
too, has a high pectin level. (Pectin is the setting
agent in jam. The more pectin in the fruit, the
easier it is to have well-set jam.) We grow sour
We also grow jam melons for melon and
cherries for jam.
ginger jam. Avid jam makers make lilly pilly
jelly, marrow and ginger marmalade, zucchini It is, perhaps, my
and pineapple jam, guava jam, apple and favourite, eaten
passionfruit jelly, mango jam, even the almost
peach-flavoured tomato jam (yes, tomatoes are
on buckwheat
a fruit, too). blinis, spread
And then there’s fig jam, which some love on thin crêpes
more than any other, persimmon jelly ... I could
go on for pages. As long as it’s home grown
or topping a
and homemade with skill and love, it is bound winter scone.
to be wonderful.
WELLBEING.COM.AU | 133
 COLUMN
PET CARE
BY KAREN GOLDRICK
BRUSHING YOUR
PET’S TEETH
I
have this conversation almost daily with
my clients, whether they be local clients
bringing their pet in for a routine check or
my holistic clients bringing in their dog with
a complex chronic illness. Dental disease,
whether it’s mild accumulation of plaque and
calculus or a more severe periodontal disease
KAREN
with gingivitis, gum recession and infected
GOLDRICK
teeth, remains one of the most common health
is a holistic veterinarian
issues seen in veterinary medicine in Australia.
at All Natural Vet Care,
The Australian Veterinary Association claims
Russell Lea, Sydney.
that 80 per cent of dogs and 70 per cent of
T: +61 2 9712 5844
cats develop gum disease by three years of
W: naturalvet.com.au
age. Dental disease can then lead to other
health issues, including heart disease, kidney
disease, respiratory complications and
immune problems.
To confuse things further, debate rages
between holistic vets, veterinary specialist
dentists and the profession as a whole as to
how best to prevent dental problems in the first
place. Particularly the ongoing debate of raw
meat bones vs prescription dental diets.
It’s not just cats and dogs that have
significant dental problems, too. Rabbits and
guinea pigs have teeth that continuously erupt
(or grow) and must be worn down by fibre in
their diets. Wild rabbits thrive on poor-quality
dry grass but pet rabbits and guinea pigs are
often fed exclusively pellets. Rabbits and guinea
pigs fed predominantly grass and hay with
vegetables, with pellets reserved as treats, will
have fewer dental problems.
Prescription dental diets for dogs and
cats tend to have larger “biscuits” with a
hard matrix to help abrade teeth and remove
plaque. Some may also contain sodium
hexametaphosphate (SHMP), which has been
shown to reduce plaque compared to control
diets with no SHMP. My experience and that of
my fellow “raw feeding” colleagues is that cats
and dogs fed raw meat and bones tend to have
less plaque and calculus than those on dry
food or “dental” diets.
However, raw meaty bones can themselves
cause some dental problems. Hard bones like
lamb or beef legs, with a hard cancellous shaft,
can fracture teeth. Some dogs don’t cope with
chewing bones, particularly brachycephalic
(having a broad, short skull) dogs, and for these
80 per cent of guys there may be increased risk of choking or
dogs and 70 swallowing unchewed raw bones, which can
become stuck in the oesophagus. Long strips
per cent of cats of tough meat such as beef skirt may be a better
develop gum choice for these dogs, but even these can be
swallowed unchewed. I recommend always
disease by three
supervising dogs with bones.
years of age. Discuss the best bone-feeding regime with
your vet. I always recommend introducing
134 | WELLBEING.COM.AU
raw bones to pups and kittens before their
permanent teeth erupt — to teach them how
to chew. I use the soft “wing tips” and ask my
pet carers to hold them, wearing gloves if they
like, to teach young pets to accept bones and
chew them well.
Raw meaty bones are rarely enough by
themselves to prevent dental problems in
dogs and cats. A regular, thorough dental
check as part of an annual wellness check
is recommended, but it’s not always possible
to thoroughly examine your dog’s teeth when
they are awake. Most pets will require at least
one dental procedure, under anaesthetic, in
their lifetime. Some breeds of cat and dog are
predisposed to dental problems and they may
require more frequent cleaning.
What about anaesthetic-free cleaning? This
is something I have written about before. It may
have a place in dental care for pets, but dogs
and cats with anything more than grade-one
plaque and calculus will require sub-gingival
cleaning or plaque and calculus will return
within weeks. It’s safer for a pet to undergo a
careful “safe” anaesthesia and have a thorough
dental chart and clean than to be left with
deteriorating and possibly painful teeth. I try
to encourage owners to have their pets’ teeth
cleaned as they approach their senior years,
while they are healthy, and begin proper home
dental care. We reserve anaesthetic-free
procedures for older pets with minimal dental
disease and only those who will tolerate it
without stress.
So what does home care consist of? Believe
it or not, brushing your pet’s teeth. In conjunction
with good diet, this is the single most effective
way you can prevent dental disease in your pet.
As with bones, you need to teach your puppy or
kitten to tolerate this, even though baby pets
don’t actually need their junior teeth cleaned.
There are numerous good videos on YouTube
describing techniques to teach your dog to
tolerate toothbrushing. I encourage owners to
begin slowly and use a finger brush, which you
can slip inside your pet’s lips and not actually
force their mouth open. Toothpastes add
abrasion to the brushing. Some contain a small
amount of fluoride. I often recommend a more
natural version, eg green tea and bicarb soda,
but you don’t really need the toothpaste.
There are other natural gels, mouthwashes
and supplements that may also help reduce
Photography Bigstock
plaque formation. They are not sufficient on
their own, however. I find that many dogs and
cats do not tolerate mouthwashes and gels,
but I recommend weak green tea as a
mouthwash and aloe vera gel gently applied
to inflamed gums.
 COLUMN
STARGAZING JULY & AUGUST 2017
BY CHRISTINE BROADBENT

CANCER
Cancer New Moon Jun 24 was a mega
emotional event: Sun, Moon and Mars in Cancer
were driving your visions and goals. At Jul 9’s Full
Moon, Mars again features, so seeds of discontent
may sprout. Polarised by others’ wishes or
hurdles? Find the higher ground to allow for long-
term progress and reveal promising developments.
Despite hurdles Aug 15–17, things unfold naturally
Jul 23 to Aug 27, a t ime when your understanding
about your life and place in the world deepens.
LEO
With two Leo New Moons, late July through
August may prove a take-off point. July 23’s New
Moon clarifies your direction but there are tests,
too. Beware getting lost in details regarding pals or
projects Jul 25–30 and rein in emotional reactions
Aug 15–17: both can obscure larger goals and tire
you. The second Leo New Moon Aug 22 is the big
event: a total solar eclipse, which promises to play
out on a larger stage. Harmonies with Uranus and
Jupiter mean an exciting project progresses now.

VIRGO
July’s water-sign
inflow makes your life fertile!
With Neptune and Chiron
opposite Virgo for years,
you’ve been dealing with
major change, aided by Pluto’s
influence. When Pluto conjoins
a Capricorn Full Moon Jul 9,
it’s time to act. If you ensure
you’re driven by high goals that
support everyone's wellbeing,
July is a superb month. August
brings more introspection, but
with short creative bursts. Your
ruler Mercury is retro, slowing
things from Aug 13 but offering
rich insights Aug 27.
LIBRA
Jupiter’s time in Libra
is fortunate for you and its
happy links with Mercury
and Venus Jul 15–20 support
contracts and vocational goals.
Exercise financial, emotional
restraint from Jul 21 to Aug 8’s
lunar eclipse, though, when
Jupiter squares off to Pluto for
the final time. This may hold
significance for a development
that began last November.
Happily, further links with Sun,
Mars and Saturn Aug 11–27,
draw in friends and boost your
enterprising abilities. Now,
bounce back from setbacks
and get clear on what matters.
SCORPIO
July’s water harmonies
can make you very productive,
yet early July requires care. Jul
2–9’s Full Moon polarises Pluto
against Mars and obsessive
goals generate conflict. Travel,
study at this time can turn into
minefields; it’s not a week to
invest in overseas projects.
Yet Jul 15–27 drives work
success, boosted by Jul 23’s
New Moon. The climax comes
from Aug 8’s Full Moon to Aug
14 — contemplate your next
stage! Aug 22, a potent solar
eclipse suggests that gradual
progress comes, even with a
new direction.
SAGITTARIUS
Saturn in Sagittarius
has the edge on success this
year: “slowly and surely” wins.
July is a time to deeply ponder
your path, notably Jul 2–10
& 21–30, when health and
finances benefit from attention.
Life-supporting changes made
in July will help you maximise
2017’s potential. In August,
you’re ready to help those you
love and expand social roles.
Two New Moons in your travel
and adventure sign suggest
exciting plans. Saturn picks up
pace Aug 25–27 and so do you.
CAPRICORN
When Full Moon in
Capricorn Jul 9 aligns with
Pluto and opposes a Sun-
Mars combo, a delicate touch
is needed. Your year’s climax
can be successful if you refuse
to take sides or wade into
personal conflicts. Others will
respond badly to criticism, or
correction, regardless of your
motives. Conversely authentic,
heartfelt communication
is on offer and is the real
source of empowerment now.
Sometimes, diving in deep is
the right thing to do, and Aug
10–27 is such a time.
AQUARIUS
With tender, touchy
emotions more changeable
than usual Jul 2–9, aim for a
higher vantage point to gain
perspective. Well-considered
actions and maturity are
essential late July, August,
when the spotlight is on you
and your public roles. Jul 23 is
the first of two New Moons that
emphasise others’ influence.
When Full Moon in Aquarius
Aug 8 brings its natural climax,
friends and mentors reach out
to you. Aug 22 is the second
New Moon and an eclipse,
propelling a turning point in
your important relationships.
PISCES
Neptune and Chiron in
Pisces form harmonious links
for you in July, August. Pisces
has serious purpose now — to
reconnect with core values,
spiritual integrity. On a more
mundane level, these are busy,
sociable times, notably Jul 1 to
Jul 9’s Full Moon, enhancing
love and business. Gradual
progress may stall Jul 18–25.
Take a practical approach to
small details early August; it’s
a month to renew relationships
and reconnect with key people.
Then you’ll be well-placed for a
renewed energy in September.
ARIES
Your loyalties may
be tested in July when an
unexpected offer arrives. With
Uranus in Aries Jul 2, 5, 18 &
21, home and family demand
your attention. Commune with
nature whenever possible to
ease stress; then you’ll make
the best moves. Key decisions
and promotional activities
are best parked Aug 13 to
early September, when retro
Mercury hooks up with Mars.
Yet two New Moons in your love
and creativity sign, Jul 23 and
Aug 22, promise to make this a
dynamic, progressive time.
CHRISTINE
BROADBENT
loves her work as one-to-
one astrological counsellor,
mentor and teacher. She
will be offering ongoing
personal consultations and
Heart-Keepers Seminars
in Sydney in June 2017
and, later, seminars in
Auckland on how to explore
relationships through an
astrological lens. Email her
at christine@astrologyspot.
com.au.
TAURUS
Early July sees you
torn between self-protection
and loving communication.
Beware making the safe choice
as a Full Moon and two New
Moons soon accent home and
family, while challenging you to
do your best at work. Jul 23 to
Aug 22 could prompt needed
changes, a review of career
and work/life balance. New
Moon Aug 22 is a total solar
eclipse, so there may be a
sense of inevitability to events
then. Make big changes early
September: Mercury is onside.
GEMINI
Home and family figure
high in July, yet your striving to
succeed in worldly goals also
accelerates. With Mercury and
Uranus urging you to embrace
new roles Jul 23 to Aug 11, and
Saturn driving your ambitions
all year, these are dynamic
months, accentuating your
wins. Yet a retro Mercury cycle
Aug 13 to Sep 5 shows you
what’s missing and supports
a productive review, with good
results. Then, try to spend time
at home to avoid burnout with
Aug 10–27’s very sociable pace.

WELLBEING.COM.AU | 135
 COLUMN
WORPLACE WELLNESS
BY JAN McLEOD
HABIT FORMING
D
id you know research indicates about
40 per cent of what we do is habit? If
you take a moment to reflect on this
statistic, it’s incredibly revealing. Whether you’re
seeking to create a personal wellbeing plan for
yourself or a broader workplace wellbeing plan
for all employees, it highlights the importance
of understanding the role habits play and how
habits are formed. It emphasises why you need
JAN McLEOD
is a highly respected
to design habit change into your approach for
achieving change. It also explains why habit
coach, mentor, speaker
change, like all change, occurs over time.
and consultant, a
specialist in the areas
of high performance,
ROLE OF HABITS
When discussing habits, there are two key
wellbeing, nutrition,
facts to highlight about your brain. Your brain
and change strategy in
needs a constant supply of energy because
the workplace.
its activities are energy intensive, particularly
W: thecapacityequation.
when it’s undertaking analysis in order to make
com.au or madfor
a decision. Your brain is designed to be energy
health.com.au
efficient; it seeks to allocate and use its limited
energy supply wisely.
The brain creates habits to help it with
energy management. It creates and uses habits
to avoid having to do energy-intense analysis
before every decision. You make thousands of
decisions each day; some require analysis but
many do not and hence they are habit driven.
Your brain lays down memories that integrate
thought, behaviour and emotion. Some of these
memories drive your habits, information your
brain calls upon to allow you to make day-to-day
living decisions, including those related to your
wellbeing. This is why habits feel automatic to
you, why you do not pause often in making these
decisions. It’s also why, when you trigger a habit
you’re trying to avoid, you can often feel as if you
made the decision before you thought about it.
THE HABIT LOOP
Charles Duhigg wrote a great book called The
Power of Habit in which he explains the habit loop.
It has three core elements: a cue giving rise to a
trigger, the habit behaviour and a reward.
The cue triggers or initiates the habit. Let’s
take a very simple wellbeing example. Let’s
assume you suffer from mid-afternoon fatigue.
You may be experiencing it for many different
reasons: you skipped lunch, you’ve been sitting at
The brain your desk without a break for hours, you haven’t
been getting eight hours of quality sleep or you’re
creates and uses experiencing a particularly busy period at work
habits to avoid where you’re working to challenging deadlines.
having to do the The mid-afternoon energy slump can act as
a cue to trigger or initiate specific behaviour,
energy intense the second part of the habit loop. The behaviour
activity of triggered may include seeking out a chocolate
analysis before muffin or some sweet biscuits, possibly a
chocolate bar or perhaps a double-strength
every decision. coffee. Is this sounding like something you may
do? Do not worry, you are not alone.
136 | WELLBEING.COM.AU
The behaviour leads to you getting a reward,
the third part of the habit loop. If you adopted
any of the above behaviour, your reward is
a temporary burst of energy from the sugar
or caffeine. Now, I could digress here to give
you alternative strategies that will give you
sustainable energy, but I’ll save them for
another column.
CHANGING HABITS
If you can recognise and gain insight into your
habits, you have the opportunity to change the
associated routines and create new habits, in
particular more productive and useful ones that
support and enable your wellbeing.
Making time to notice and observe your
habit loops becomes the essential first step
of changing them. You begin by identifying the
cues and the triggers for the behaviour you
wish to change. Cues generally fall into one of
five categories: location, time, emotional state,
the actions of others or the activity immediately
preceding your behaviour.
If we return to the mid-afternoon energy
slump, it’s likely the cue fits into three
categories. It may be time, as it’s mid-afternoon;
location, as it’s at work; and possibly emotional
state, particularly if you’re under extra work
pressure. When you combine these three cues,
they are definitely sufficient to trigger the
behaviour of seeking out a sugar or caffeine hit.
Following through on this behaviour also
brings a reward: a short energy surge. What’s
challenging about this example is that the energy
surge will be short and has a risk of setting
up another energy slump that triggers the
same behaviour. Before you’re aware of what’s
happening, you may find yourself seeking out
more sugar or caffeine hits for the rest of the day.
HABITS PROMOTE HABITS
Habits lead to the creation of other habits.
This fact can work for you in fostering great
wellbeing habits or it can work against you.
Have you ever had a day where you have
avoided sugar or caffeine until mid-afternoon
only to then succumb to the mid-afternoon
energy slump? Because you succumbed, you
then threw caution to the wind and reached the
conclusion there was no point in trying to eat
healthily, so why not have something decidedly
unhealthy for dinner?
However, you can also use habits to create
momentum for creating more productive
Photography Bigstock
wellbeing habits. Once you are able to make one
small habit change that leads to one positive
change, you have more confidence and are more
likely to make another positive habit change.
Focusing on changing, swapping or replacing
the behaviour gives you the best chance of
achieving sustainable change.

GERM WARFARE
O
ur microbiome — that is all the microbes
or germs that reside in every portal of our
bodies, be it the gut, ears, skin or nasal
passages — imacts on our health and wellbeing.
Every emotion we feel, thought pattern we
create, disease we encounter, ageing process we
negotiate, every waking second and, indeed, our
dreams and sleep patterns, every sensation and
perception, all are dramatically influenced by the
copious yet minute micro-organisms that inhabit
our bodies but are hidden in plain sight.
Not only do germs determine much about
us, we also regulate and shape their existence.
Our genes, diets and medicines, the strength of
our immune responses, emotions that are either
calm or frazzled exist in a dynamic two-way
interplay with our resident flora. The genes that,
in part, make us who we are do so because they
instruct the behaviour and composition of our
microbes. In turn, this germ army can block the
action of genes or allow them to execute.
Stress that we don’t effectively manage can
unhinge healthy germ patterns, while beneficial
microbes might alleviate anxiety and depression,
precluding the need for mind-altering
medications. The diseases we have and the
medications we take can change our microbiome.
Germs, in turn, affect which illnesses we get.
In 2012, the National Institutes of Health,
an august and robustly scientific organisation
committed to the transparent exploration
of matters that dramatically impact on our
existence, completed one of the initial aims of the
Human Microbiome Project. From 242 healthy
US volunteers, over 5000 tissue samples were
collected from 15 (men) to 18 (women) body sites,
such as mouth, nose, skin, lower intestine (stool)
and vagina. Using sophisticated gene sequencing
technology, they identified and documented
almost all the genes of the 10,000-plus microbial
species that occupy the human ecosystem.
Microbes contribute more genes responsible
for human survival than our own, the ratio being
around 360:1. We need them much more than
they need us. The National Institutes of Health is
now embarking on the next stage of this project
to uncover how this healthy microbiome becomes
deranged to spawn conditions like diabetes and
inflammatory bowel disease (IBD), the incidence
of the latter increasing by more than 400 per cent
in the past 50 years in the US.
Unquestionably, this escalation in diseases
is connected to our lifestyle choices. Experts
warn that the sugar- and fat-laden Western
diet, buttressed by the Paleo movement with its
Photography Bigstock
emphasis on protein-rich animal-based foods,
has been a major contributor to our changing
microbiome. Microbes that we require for survival
are becoming extinct — with dire consequences.
The rise in eczema, asthma and food allergies,
along with more serious disorders like IBD and
COLUMN
AGEING WELL
BY MICHAEL ELSTEIN
diabetes, together with the scourge of obesity, are
in part due to this microbial devastation.
We need microbes to digest our food, protect
us against bad bacteria, fortify our immune
systems and even manufacture vitamins. It’s
no surprise that if we undermine these vital
processes a tsunami of infirmities will follow.
The good news is we can reverse this, and
quickly. Within three to four days, volunteers who
DR MICHAEL
ate a high-fibre plant-based diet, rich in fruit,
ELSTEIN
vegetables, legumes and nuts, experienced a
is a Sydney-based
significant resurgence of so-called beneficial
anti-ageing physician
bacteria that are thought to contribute to overall
and writer. He is the
gut health. Those who consumed an animal-
author of three books
based diet consisting chiefly of meats, cheeses
including his latest,
and eggs, devoid of fibre, had high levels of
The Wellness Guide to
the type of bacteria associated with IBD. They
Preventing the Diseases
also manifested an increase in gut chemicals
of Ageing. He has also
associated with a heightened risk of developing
designed the app
bowel cancer. These changes occurred rapidly
The diet guide to
within a timespan of only 48 hours.
ageing prevention.
Another actor responsible for ravaging healthy
microbial communities is antibiotics. These
medications are such powerful annihilators of
beneficial bugs that after antibiotic treatment the
diversity of the gut microbiome is reduced and
some bacterial groups cannot be re-established.
Inappropriate overuse of antibiotics by physicians
and the patients who demand them, despite
constant warnings by health authorities, along
with widespread abuse by agricultural industries
to prevent diseases in animals and make them
fatter faster, has seen the antibiotic maelstrom
substantially undermine our wellbeing.
One preventive strategy that can be adopted
to mitigate this phenomenon is to utilise the
potential promise of probiotics — organisms
viewed as predominantly beneficial. One of the
principal players is Saccharomyces boulardii.
PROBIOTICS
Saccharomyces boulardii is a friendly yeast germ
that is able to neutralise harmful microbes.
While antibiotics can obliterate resident microbial
flora, research shows that supplementing with
Saccharomyces boulardii swiftly restores healthy Within three
microbial patterns. This new ally is such a
formidable player that an upcoming article will be to four days,
devoted to its benefits. Better-known probiotics volunteers who
like Lactobacilli and Bifidobacter species can also ate a high-fibre
prevent antibiotic-associated carnage.
The question is are probiotics also able to plant-based diet,
prevent age-related diseases and should we experienced
be taking them daily? While trials on humans
a significant
show that taking probiotics might help prevent
recurrence of bowel cancer, no long-term studies resurgence
show that supplementation might be preventive. of so-called
The relationship we foster with our
microbiome can make this complex ecosystem
beneficial
our saviour or our nemesis as the National bacteria.
Institutes of Health attempts to enlighten us.
WELLBEING.COM.AU | 137
 COLUMN
CLINICAL CASEBOOK
BY DR KAREN BRIDGMAN
A ‘SPLEEN’ DEFICIENCY
A
45-year-old woman came into the clinic
with a variety of low-grade, diffuse
symptoms, primarily problems digesting
her food. She was tired all the time, had various
aches and pains, was catching colds frequently
and had a persistent postnasal drip. The lymph
glands in her neck were constantly enlarged.
She had a very busy lifestyle and a high-
pressure university job that she really liked but
KAREN gave her little time for relaxation. She was having
BRIDGMAN great difficulty maintaining her weight (despite
is a naturopath who dieting) and bruised easily. She was a “worrier”
has worked as a private and concerned about many things, including her
practitioner at Pymble health, and had tried all kinds of supplements
Grove Health Centre and diets with little success. In the evenings, even
and Australian Biologics after eating a meal, she craved something sweet.
Testing Services for The last diet she’d tried was the raw-food
30 years. She has been diet but she felt it may have made her symptoms
an academic and has a worse despite its good reputation. This last
Doctor of Philosophy, comment gave me a significant clue, so I checked
researching women’s her tongue. It was scalloped (teeth marks on the
experience in (and with) sides) and she had a crease on the left between
medicine, along with her eyebrows — signs of a concept better known
three Masters degrees in TCM or Ayurveda than Western medicine
in Science (Hons), as a “spleen deficiency”. As I practise mainly
Higher Education and Western herbal and nutritional medicines, I am
Applied Science. not an expert on TCM, but these signs were quite
specific — and quite common in my practice —
yet there’s very little recognition of this syndrome
(or how to manage it) in Western medicines.
Western medicine understands the anatomy
and physiology of the spleen and recognises
conditions associated with major dysfunction,
such as haemolytic disorders (it removes
damaged blood cells) and its immune and
lymphatic functions. The spleen is a complex
organ and, while people can live without it (it can
be removed if required) and other organs can
take over some of its functions, without a spleen
a person is more prone to multiple infections
resulting from a compromised immune system.
A spleen deficiency in TCM is not so much
about the specific organ but is rather a network
of relationships affecting the spleen, digestive
system and pancreas. A disruption of this
network is closely connected to the Western diet
and lifestyle, including working long hours, eating
while otherwise occupied and lack of relaxation.
SYMPTOMS OF DEFICIENCY
While there are various types of “spleen”
deficiency, the most common I have seen in
A disruption of the practice is a spleen qi deficiency, the symptoms
with which this woman was presenting:
spleen network digestive disorders such as being prone to loose
has a close stools, abdominal bloating and distension (and
association with subsequent wind), undigested food in the stool,
poor appetite at times, cravings for sweets,
the Western diet scalloped tongue and feeling tired and weak.
and lifestyle. Easy bruising and bleeding and varicose veins
are common as are aching muscles. People with
138 | WELLBEING.COM.AU
a “spleen” deficiency feel the cold and can have
problems with weight management.
On discussing the symptom picture with the
woman, she felt that this diagnosis explained
many of her health issues. We discussed changes
such as increasing the ingestion of well-cooked,
warm foods (better for the spleen) and avoiding
iced, chilled, frozen and raw foods. Cold and
uncooked foods require the body to use energy to
warm and digest the foods but a lack of energy
is common with this issue. Lifestyle changes
included making time for relaxation, sitting down
to eat and concentrating on the meal, managing
the stress through regular exercise and some
form of meditation. In her case she chose yoga.
NOURISHING THE SPLEEN
She was encouraged to increase her protein
foods with organic lean meats, fish and seafood.
The “spleen” likes a higher-protein diet and
eating a protein-rich breakfast is crucial in
maintaining spleen health. Well-cooked grains
such as rice congee, barley, oats, amaranth
and rye, and well-cooked vegetables such as
carrots, parsnip, pumpkin, capsicum, yams
and sweet potatoes, onions, garlic, leeks and
mushrooms, were recommended along with
steamed green leafy vegetables. Soups, bone
broths and casseroles are ideal and she was
cautioned to chew her food well.
Legumes and nuts and seeds are also good
sources of protein: kidney and adzuki beans,
lentils, chickpeas and sesame, pumpkin and
sunflower seeds, walnuts, pine nuts, pistachios
and chestnuts. Sweeteners (in very small
amounts) — barley malt, brown rice syrup,
molasses, cherries, dates — were allowed.
Drinks recommended were peppermint tea and
jasmine green tea, drunk warm.
Pungent and digestive herbs and spices were
suggested — basil, cloves, dill and fennel seeds,
ginger, nutmeg, chilli, orange peel, cinnamon,
black pepper, rosemary, sage, turmeric, thyme
and horseradish — to spice up her food.
The main foods to avoid were all refined
sugars, excess salt, dairy products (except
butter), wheat, pork, roasted peanuts, bananas
and oily or fried foods. Also to be avoided were
tofu, millet and undercooked grains, cold drinks
and fruit juices, cold raw foods (salads), coffee,
alcohol, highly yeasted foods such as beer and
all processed foods.
We discussed other lifestyle issues that
can contribute to a spleen deficiency such
as overthinking and worrying and long-term
Photography Bigstock
exposure to dampness, including humid weather.
While the diet took some organising and the
lifestyle changes even more so, once her habits
changed she has found this regime increasingly
easy to stick to, particularly as her energy has
improved, along with her other symptoms.

SURVIVING & THRIVING
Jenny Leather hit rock bottom after a series of misfortunes
but found fulfilment through choosing to live passionately.
W
hen you are
thrown a curve
ball or four you
have the choice to either
curl up on the couch,
allowing anger to take over,
or to learn how to heal
from the inside and survive.
For me, it was to survive
and thrive.
It all started with the
devastating news that my
son, Daniel, was diagnosed
with an aggressive form
of cancer in 2006. To cope,
I basically woke up each
morning and did everything
I could to try to lessen
the experience for Daniel
and the rest of our family.
My mantra was to handle
chemotherapy with ease
and grace. As the months passed, I began
to see the light at the end of the tunnel
— I never expected what was just around
the corner.
The week Daniel got the all-clear, my
only brother died of a massive heart attack
at a train station. He had been my rock
throughout Daniel’s illness, so it was quite
surreal to bury my brother and on the
same day celebrate my son’s remission.
The following year, the challenges
continued with my middle son amputating
his fingers in a workplace accident.
Then it happened — the straw that
nearly broke my back. We lost everything:
our business, our home, our hope.
When the Global Financial Crisis hit,
some poor business decisions saw my
husband Gary and I lose everything we’d
worked over 30 years for. I felt humiliated,
ashamed and angry; nothing like this
had ever happened before. I’d never
experienced that kind of emotional turmoil
and it was excruciatingly painful.
Initially, I was numb and unable to get
off the couch — I had hit rock bottom and
was questioning everything. I remember
Photography Getty Images
at one stage dropping to my knees and
surrendering in the hope that someone
would show me how to navigate out of
this mess.
I could see that I was the common
denominator in all of my challenges,
so I must also hold all the keys to move
forward. It was like starting from scratch.
I started to pull apart
my old beliefs that backed
my thoughts about not
being worthy
After all, when you have nothing to lose,
you also get to choose what you want to
create in life.
I’d been a nurse for 30 years and was
passionate about healing and personal
development. I had enjoyed creating a
system and trainings to support people to
understand how they gave their power away
to life situations, and also to learn how to
reclaim that power. I had made excuses
about how I didn’t have the time to grow my
own business. The internal chatter, driven
by fear, described a negative impact on my
family if I followed my dream.
I finally realised that these were all
excuses because, in truth, I did not believe
that I was enough.
Over the next couple of years, I started
to pull apart my old beliefs that backed my
thoughts about not being worthy. I called
my journey “the art of discovery” as it
helped me discover what it was that I loved.
A remember a friend asking me, “How
do you like your eggs cooked?” I thought it
was a stupid question, until I realised that
I didn’t know. How symbolic of my life; I
didn’t know what I wanted. I had lived my
COLUMN
REAL LIFE EXPERIENCE
JENNY LEATHER
life with the intent of keeping
others happy. I realised that
I needed to get definite with
the infinite as I entered this
new creation phase.
Our lives hold keys that
give insights and support
us to make decisions when
moving forward. So, that
week, I tried my eggs fried,
poached, boiled, scrambled
and eggs benedict, only to
realise I love a fried egg,
over easy.
Later, I explored the
things I loved as a child,
examining the why. I
examined the energy
involved: How did I feel
back then? How did I
perceive what others
around me felt? As a
child, I loved to sing — I would imagine
myself singing to hundreds of people,
seeing and feeling the joy I gave and the
love I received back. On reflection, this
experience influenced the choices and
direction I chose later in life.
Today, I love to teach and support
others to create their own passionate
lives. This brings the fulfilment and joy
I had imagined as a child singing. What
more could I ask?
It has taken me years to choose to put
myself first while also considering the
other important people in my life. There
have been times when I didn’t want to be
on this earth; but, fortunately, I realised
that my unhappiness negatively impacted
on my life and the amazing people I cared
about. I owed it to my loved ones to reach
a better place and, in hindsight, they have
reaped the benefits. We are all in a much
happier space from me choosing to make
empowering decisions.
I now ask, “Is what I am choosing to
do really important to my life journey?”
If the answer is “yes”, I will do it even if a
significant person in my life is not happy.
Their response is no longer my problem,
but the consequence may be for me to live
with into my future. I accept this as part of
my journey to survive intact and thrive.
Jenny Leather is an empowerment coach and can
be contacted via soulinsights.com.au, facebook.com/
jenny.leather or +61 418 330 527.
WELLBEING.COM.AU | 139
 RESOURCE
GUIDE
141 PRODUCTS & SERVICES
142 WELLBEING MARKETPLACE
144 SPIRITUAL MARKETPLACE
145 FERMENTATION MARKETPLACE
146 ECO AWARENESS & RETREATS
147 PRODUCTS & SERVICES
150 YOGA PRODUCTS & SERVICES
151 PRODUCTS & SERVICES
145 PERSONAL DEVELOPMENT,
PRODUCTS & SERVICES

Photography Getty Images

WIN! 1 OF 10 COPIES OF THE JOY OF LIVING
We have 10 copies of The Joy of purpose. In a touching read peppered with
Living: Postponing the Afterlife (Rockpool amusing anecdotes and recollections, Barry
Publishing, RRP AU$27.99) to give away. Eaton shows why we should all appreciate
This book is a heart-warming true story the joy of living. Available in book stores
of overcoming the odds, following radio and at rockpoolpublishing.com.au. For your
presenter and medium Barry Eaton’s chance to win, simply tell us in 25 words or
personal journey of discovery while battling less what “joyful living” represents to you.
throat cancer. From the initial diagnosis Send your answers on the back of an
to treatment and eventual survival, Eaton envelope to:
describes the balance of holistic and modern
medicine that aided his recovery. Drawing on WellBeing Resource Guide
his understanding of the spirit world to deal Giveaway #169
with and survive the ordeal, he begins to Reply Paid 75687
develop a deeper understanding of his life’s North Ryde NSW 1670
Conditions of Entry: 1. Entry into this competition implies full acceptance of all conditions of entry, including the instructions on how to enter. 2. Entry is open to all residents of Australia and New Zealand. Employees and immediate families of the
promoter, associated companies and agencies associated with this promotion are ineligible to enter. 3. Entries close last mail on June 23, 2017. The winners will be notified by mail or email. 4. Entries should be mailed to WellBeing Resource Guide Giveaway #169,
Reply Paid 75687, North Ryde NSW 1670 Australia. 5. We have 10 copies of The Joy of Living: Postponing the Afterlife to give away. 6. Prizes will be posted to the winner within 4 weeks of notification of winning. 7. Prizes are subject to availability, are not transferable or
exchangeable and cannot be taken as cash. 8. The judge’s decision is final and no correspondence will be entered into. Prizes will be awarded on the basis of merit. Chance plays no part in determining the winners. 9. All entries become the property of the promoter. The
entries may be entered into a database for future promotional, marketing and publicity purposes, unless otherwise stated by the entrants. If you do not wish to be entered into this database, please indicate this on your envelope. This will not exclude you from entry to
the competition. Please refer to the Privacy Note below. 10. No responsibility is accepted for lost, misdirected or delayed mail. Privacy Note: With your permission your details may be recorded so we can send you information about similar publications/services from
Universal Magazines or carefully vetted third parties. Universal Magazines is committed to National Privacy Principles. We do not sell data to list brokers. If you wish to see our policy, go to universalshop.com.au and look under ‘Privacy’ or call us on +61 2 9805 0399.

140 | WELLBEING.COM.AU
WellBeing Resource Guide - ECO AWARNESS
 WELLBEING

MARKETPLACE
PRODUCTS & SERVICES FROM OUR ADVERTISERS
ADVERTISE

OIL THAT WILL

LOVE YOU BACK
Introducing the Naturally Millie Ma Rich
Olive Facial Oil. This antioxidant-rich
facial oil is rich in olive squalane, organicc
sea buckthorn oil and organic rosehip
oil. Olive squalane is known to be highlyy
beneficial for dry, ageing, sun damaged d
skin. 100 per cent natural.
T: +61 437 484 311
W: milliema.com.au
KARPATI
SILICONE FREE
HAIR REPAIR
BY KARPATI
NATURAL
“Ultimate hair care without
compromise”
Made with high quality natural
ingredients, Karpati Silicone Free
Hair Repair supports Eva Karpati’s
personal mission to inspire
generations to become better
educated and make informed
decisions about the substances
they put into their bodies and
the impact of those on the Earth.
Highly functional Karpati Silicone
Free Hair Repair is a leave-in
conditioning treatment that can be
used on wet or dry hair. It provides
instant repair without the use of
silicones and harsh chemicals
and enhances your hair’s natural
ability to prevent split ends and
manage brittle or frizzy hair KYLIE’S PROFESSIONAL MINERAL
caused by blow drying, chlorine, GODDESS RANGE OF COSMETICS
colouring or sun exposure. Added Kylie’s Professional Mineral Goddess range of cosmetics is the natural
moisturisers leave the hair soft, and professional Australian brand founded by Kylie Eustace, three-time
light and weightless without the finalist Australian Makeup Artist of the Year. Containing certified organic
chemical nasties. waxes and oils and highly pigmented minerals, the dense bases provide
T: +611 2 89058112 exceptional coverage and longevity. Cruelty free, vegan and perfect for
W: karpatinaturalhaircare.com.au everyday and professional use. W: kylies.com.au

PROKLEAN LAUNDRY &

S
CLEANING PRODUCTS
Proklean offers a real alternative
to supermarket brands that contain
bulking agents and fillers. Do you
have sensitive skin? For over 30 years,,
Proklean’s Flare Laundry Powder has
helped thousands of clients who have
suffered from sensitive allergies. Give it
n
a try, you have nothing to lose. Mention
this advert and receive a 10 per cent
discount off your order. 
W: proklean.com.au

142 | WELLBEING.COM.AU

HYDRABOTANIQUE
SKINCARE COLLECTION
BY ALEXAMI
Beauty Simplified by Nature. Australia’s
first organic chia facial oil blend! This fine,
high concentrated oil blends together eight
powerful certified organic oils that absorbs
deeply to boost hydration, restore and
regenerate your skin cells. It’s 95 per cent
certified organic ingredients and contains
chia, pomegranate, camellia, rice bran,
peach, borage, grapeseed and sea buckthorn.
Use night or day for neck, face and gently
around eyes to improve elasticity keeping
your skin supple and soft. Suitable for all
skin types. Sign up to Alexami’s newsletter
to receive exclusive offers.
W: alexami.com
RAW BEAUTY
raw beauty’s 100 per cent natural, vegan,
chemical free skincare that doesn’t cost
the earth. Sign up as a VIP today for free
delivery on your first order of any size.
W: rawbeautynaturally.com.au
STAY CLEAN WITH TRI NATURE
Make your kitchen a delight to keep clean with Tri Nature’s easy
and efficient cleaning products. Tri Nature’s award-winning
range of eco-responsible kitchen cleaning essentials will leave
your kitchen clean and your dishes sparkling. Range includes:
Citrus Dishwashing Powder, Citrus Dishwashing Rinse Aid,
Sanazone Odourless and Food Safe Disinfectant, Chamomile
Dishwashing Liquid and Blitz Oven & BBQ Cleaner. No animal
testing. Vegan Friendly. Eco Responsible. Priced from RRP $12.50
T: +61 2 4928 2199 W: trinature.com
SCWL SUBLIMINAL
CD’S BY MIDWEST RESEARCH
SCWL Subliminal CDs by Midwest Research make ideal
presents for special friends. Effectively reprogram your
subconscious mind to make gradual changes in almost any
area! 180 titles to chose from. 90-day
h
hed
results guarantee. Established
37 years ago, SCWL’s amazing n
ng
technology is still ahead of
its time! Visit the website
to see a list of titles and
ring Dr David for a free
consultation T: +61 2 8214
8397, +61 419 605 365
W: scwl.org
WELLBEING.COM.AU | 143
 SPIRITUAL

MARKETPLACE
PRODUCTS & SERVICES FROM OUR ADVERTISERS

THE MAGICKAL CRYSTAL FOREST

The Magickal Crystal Forest has been assisting people on
their spiritual quest for over 26 years. It offers a large range
of crystals, jewellery, clothing, metaphysical books, tarot/
oracle cards and pagan products. Workshops and readings
are also available. Pay the Magickal Crystal Forest a magickal
visit and join its rewards program for members’ discounts.
T: +61 8 8186 0277 W: magickalcrystalforest.com.au

SOPHY
ROBERTSON
Sophy Robertson is a
certified Elemental
Space Clearing®
practitioner, tutored by
internationally known,
US-based Denise Linn.
She works closely with
clients to invigorate their
space with abundance,
cleansing the energetic
space and invoking
ancient mudras and
spirit guides, and blessing
their environment.
T: +61 412 308 515
W: sophyrobertson.com.au

STRESS RELIEF MEDITATIONS CD

This CD is for busy people. It gently leads you through a series
of practices including visualisations and breathing exercises
designed to combat stress, providing relief and enabling you
to quickly let go of some of its major causes. Included are
meditations for stress relief, physical healing, opening your
heart, releasing anxiety and relieving depression. These
meditations are accompanied by the relaxing sound of crystal
bowls and the soothing vocals of Ashana. In just a few minutes,
you will leave your stress far behind as you are blissfully
transported into a zone of deep peace and relaxation.
W: kundalinibooks.com.au

144 | WELLBEING.COM.AU
FERMENTATION

MARKETPLACE
PRODUCTS & SERVICES FROM OUR ADVERTISERS

FIRE TONIC
VEGAN ELIXIR

WE’RE MAKING FERMENTATION EASY, SAFE & RELIABLE

Maintain a good balance of healthy gut flora by eating cultured foods daily. Make your own cultured
vegetables, sauerkraut, kimchi, kefir and more in an anaerobic system made from glass with built-in airlock
and specially housed in a silicone light-shield. W: cultureforlife.com.au

FIRE TONIC VEGAN ELIXIR

Hilbilby Fire Tonic is a raw, unfiltered prebiotic elixir. Adapted
from a traditional gypsy recipe and handmade in Torquay, Fire
Tonic is a raw, unfiltered apple cider vinegar tincture, alive
with the “mother”. This herbal infusion may help to boost immunity
and stimulate metabolism and makes a good daily health tonic.
This “liquid gold” is a great way to kick-start every day to help
you keep on top of whatever ails you. Apple cider vinegar’s
well documented benefits include: regulating the body’s pH,
reducing blood sugar, feeding good gut bacteria, preventing and
EMPORIO ORGANICO
reducing indigestion, reducing reflux/heartburn, easing the SPECIALISES IN ALL
liver’s burden, soothing a sore throat and increasing a sense THINGS CULTURED!
of satiety or reducing appetite, which may make it helpful when
fasting and managing your weight. Everything you need is available
W: therawfoodstore.com.au instore and online, from starter
cultures, yoghurt starters, kefir grains,
kombucha and jun scobys to mesophilic
yoghurt cultures like villi and matsoni,
Pickl-It jars, Probiotic jars, Kefirko
jars, Culture For Life jars and Kitsa’s
Kitchen Cultured Vegetables. Emporio
Organico staff are experienced in all
aspects of fermentation and are always
available to help you get started.
W: emporioorganico.com.au

BOLESLAWIEC
FERMENTING
5 L olive
CROCKPOTS
green
The famous Polish Boleslawiec
Boleslawiec crockpots are made of glazed, fine
BRAVO PROBIOTIC crockpot porcelain clay, guaranteed to the
Bravo Probiotic is a fermented dairy product with 42 highest EU health standards. Available
microbial strains to give the immune system a boost. It in Australia through Hazelcombe
helps promote the body’s natural production of GcMAF, an Farm. Designed to make fermenting
importantimmune protein that a healthy immune system easy for everyone. Make sauerkraut,
naturallymakes to fight off disease and overcome an kimchi and more. Most vegetables you
enzyme calledNagalase, which may be produced by cancers eat raw can be fermented. From 5- to
and viruses.Skype consultations are available for Bravo. 25-litre sizes, weights included.
T: +61 416 160 980 W: bravoprobiotic.com.au W: scythesaustralia.com.au

WELLBEING.COM.AU | 145
 %ÔDXWLIXOPÔULQROD\ÔUV
PDGÔLQ7DVPDQLD
<RJDZHDUGUHVVHVFDUGLJDQV
VFDUYHV VRPXFKPRUH

"""!
!
#
##





"


WellBeing Resource Guide - ECO AWARENESS & RETREATS

ĹƱŊįÝƦįƆś
æśšŵįś¹Åś
ƠĆŵā¦į¹Å








¦ĖįŵāĆĤô¶ôĆêš’āįğÅƠ‡śÅš
6XSÔUŘQÔPÔULQRZRROIDVKLRQ
šŵƦĖÅŎšƆœšŵ‡Ĥ¦Å
Go to: www.smittenmerino.com
Would you like to feel deeply
relaxed, beautifully rejuvenated
& lasting heartfelt inspiration?
Would you like a private,
luxurious Beachfront getaway
or personal retreat?
We specialise in emotional
& mental wellbeing, detox
& personal empowerment
YOU WILL GET:
• World class personal program & service
• Sub-Tropical Beach Front Location
• Great value for money
• Guaranteed Results & Satisfaction
www.beachhealthretreat.com.au
sunshinenaturalhealth@gmail.com
Sunshine Coast, Qld 07 5409 7577
NOOSA
Forest
RETREAT
Holistic Permaculture Community
Sunshine Coast Qld
Noosa Forest Retreat offers two
Permaculture design course options:
a 12 day Residential and an Online
Best value PDC in Australia, truly a life
affirming and life transforming experience
email sunshinenaturalhealth@gmail.com
12 days from $1295 includes food & accommodation
For course details and to book, go to:
permaculturecoursequeensland.com.au
Introducing our full online Permaculture Course with full
certification & budget curriculum only options from $350
www.permaculturecourseonline.com.au
Phone (office): 07 5409 7577
 WellBeing Resource Guide - PRODUCTS & SERVICES
Shop: www.lukbeautifood.com + free shipping
hip
pping P: 1300 669 442
 EST. 2011

SCRUMPY SOAP CO 100% Natural Ingredients • Cold pressed soaps • Hand made & Hand cut

NO PALM OIL
WellBeing Resource Guide - PRODUCTS & SERVICES

NO PALM OIL EVER

Organi & Local Ingredients made in WA with
Organic
Essential Oils, Clays & Garden grown botanicals
Affordable for Daily Use
Eco Friendly & Spray Free
No Parabens, Chemicals or Synthetic Fragrances
Enter ‘Wellbeing’ at the checkout for
a 15% discount on your online order. Vegan & Animal Friendly

HANDMADE ARTISAN SOAP Ernest & Jessie | 0449 802 820 | sales@scrumpysoapco.com.au | www.scrumpysoapco.com.au

simplebeauty natural
australianharmony
www.desertpea.com.au

Created from Australia’s nature

Nourish your skin with powerful native botanicals and
active ingredients
Australian Made Australian Owned

M: 0419822602 Wholesale enquiries welcome Connect with us on Facebook

unique, safe and gentle • clears and balances aura and chakra system • improves health and
wellbeing by reducing stress and anxiety

“balance, clear and restore the

WellBeing Resource Guide - PRODUCTS & SERVICES

body’s energetic template”

Louise – Energy Healer

Located in Belair & Adelaide City
Inquiries including Distant Energy Healing:
Louise
Ph: 0438256434
Email: louise@ausethealing.com.au
www.ausethealing.com.au

If you would like to advertise in

Wellbeing Magazine
Please contact Chris Middleton 02 9887 0629
cmiddleton@universalmagazines.com.au

•
 If you would like to advertise in

Wellbeing Magazine
Please contact Chris Middleton 02 9887 0629
cmiddleton@universalmagazines.com.au
WellBeing Resource Guide - YOGA PRODUCTS & SERVICES

• Dr Scott Makiol B.D Sc Dental Practitioner

101 Lyon Street Moorooka BRISBANE 4105 · Ph: 07 3848 2320
www.biodentistry.com.au
Biodynamic Dentistry Holistic Approach

your way to a better Pregnancy

The YogaYin Pregnancy DVD by Yoga Specialist Allannah Law
is a safe yoga practice suitable for beginners & all trimesters.
“Yoga
“YogaYin
aYin is a beautifully presented DVD...
*F I re
recommend
ecom it without reservation”
R
Yo EE B Dr Anna Roger
Rogers,
rs, MB
MBBS, FRANZCOG, Obstetrician & Gynaecologist
ga O
eB Yin’s NU
oo
k v 'Yog S wi
alu a F th
ed or
at Lab VD
$1 o
D
:
www.preg
www.pregnancyyogadvd.com.au
9.9 ur'
5

Radiance Yoga Wellness Retreats

Byron Bay - Bali - New Zealand - Europe
with Jessie Chapman & facilitators
relax, restore & develop your personal yoga practice in idyllic surrounds...

NYE Yoga Cleanse & Restore Retreat, Byron Bay I Dec 28 - Jan 3 ‘17
NYE Yoga Spa Wellness Retreat, Uki I Dec 29 - Jan 3 ‘17
2017 Byron Bay Yoga Cleanse Restore | Jan 6-12, Feb 17-21, Apr 22-27
2017 Bali Yoga Spa Wellness Retreat | Jun 4-10
2017 Spain Yoga & Asturias Hiking Retreat | Sep 2-9
2017 Pyrenees Yoga & Hiking Retreat | Sep 11-16
2017 New Zealand Yoga & Hiking Retreat | Nov 17-21
ONLINE SHOP: Radiance Yoga DVD’s, CD’s, Books & more ...
0402 772 388 | Web w w w. r a d i a n c e r e t r e a t s . c o m

New
course in NEW!
Postgraduate
award winning fusion Sydney courses
upgrade your skills

ONLINE
SUBSCRIPTIO
N
CLASSES
Well Being Retreats
Tuscany
www.retreats.yogalates.com.au
International Yogalates on
Teacher Training best selling demand we
onlineyogala
bsite
tes.com
Byron Bay, Sydney yogalates.com.au
and Tuscany
www.yogalates-training.com Join us on Facebook 02 6687 2031 info@yogalates.com.au
WellBeing Resource Guide - PRODUCTS & SERVICES
 ACCESS CONSCIOUSNESS WITH ANGELA ROJAS

Angela Rojas
Bars Facilitator There are 32 points in the Power, Aging, Sex and Money
head, these points contain just to name a few.
all the thoughts, ideas, beliefs, Each thought, idea, attitude,
WellBeing Resource Guide - PERSONAL DEVELOPMENT & PRODUCTS

emotions, and considerations decision or belief that you have

that you have stored in any
lifetime.
This is an opportunity for
you to let go of everything!
These 32 bars of energy run
through and around your head.
They store the
electromagnetic component of
all the thoughts, ideas, attitudes,
decisions and beliefs that you
have ever had about anything.
There are bars for Healing, Body,
Control, Awareness, Creativity,
fixed in place solidifies the
energy and limits your capacity
to have that area of your life
show up as great, easy and
joyful as it really could be.
Touch one Bar and you begin
to clear away the energy locked
up in that area or aspect of your
life. Add in touching another
Bar and you not only clear the
“issues” from the first Bar, you
also begin clearing the “issues”
stored in that second Bar.
As well you clear all
the points of view about
those two Bars in relation
to each other, allowing for
exponential change.
By gently touching
these points on the
head, the energy and
barriers dissipate and the
electromagnetic charge is
released. Releasing stuck
energy is like deleting old
files off your computer...
five minutes can erase
years of stored points
of view. You have more
space to create something
new and wonderful with
more up to date tools!
Become a practitioner
in this one day workshop
or simply learn with a
friend to run each others
bars frequently.

me@angelarojas.com • 03 9331 1313 • www.angelarojas.com

Australia’s leading voice on eco-parenting. We stock only quality sustainable, renewable and ethically sourced baby
and children’s products with a high preference for Australian and New Zealand made. Range includes organic clothing,
toys, modern cloth nappies, teething & weaning products, lunch boxes, bedding, baby carriers and body care products.

info@sustainababy.com.au • www.sustainababy.com.au
Receive a $10 discount voucher enter the code: wellbeing upon checkout *minimum spend $30

At dental wellness, we look at your overall wellbeing

- not just your oral health.
Our patients enjoy an integration of natural health philosophies and
holistic dentistry to achieve optimum well being. Isn’t it time you thought
differently about your dental health?

Call us today to achieve a safer, healthy, beautiful smile!

p 07 3511 1399
dentalwellness.com.au
TM #adifferentwaytothink
 SPIRIT
WHAT’S ON

WHAT’S ON
WHAT WE’VE BEEN UP TO
There’s no time like winter to nourish your soul and
get cosy at home — and that’s exactly what we’ve
been doing. At a Soul Sister Circle in Sydney,
Assistant Editor Kate learnt how to flourish with the
moon’s cycles with author of The Abundant Life,

Illustration Tams at Soul Stories: soul-stories.com Photography Sol + Co

Ezzie Spencer, pictured below centre with author
Megan Dalla-Camina (left) and event founder Bec Van
Leeuwen. She also whipped up a macramé wallhanging
to furnish her inner-city Sydney nest. Sweet!

WHAT’S COMING UP FOR YOU

June 7–18, Sydney, AU Australian Health
Sydney Film Festival & Wellness Summit
sff.org.au australianhealthandwell
lnesssummit.com.au
June 21, Global National Suicide August 3–6, Whistler, CA Conference
International Day of Yoga July 2–9, AU Prevention Wanderlust Festival eatingdisorders
NAIDOC Week Conference 2017 wanderlust.com australia.org.au
June 22–23, Sydney, AU naidoc.org.au suicidepreventionaust.
The Wellness Show org/conferences August 4, AU August 9, Global
wellnessshow.com.au July 10–16, AU Jeans for Genes Day International Day
Diabetes July 28, Global jeansforgenes.org.au for World Indigenous
June 23–25, Sydney, AU Awareness Week World Hepatitis Day Peoples
Good Food & Wine Show diabetesaustralia. who.int/campaigns/ August 4–6, un.org/en
goodfoodshow.com.au com.au hepatitis-day/en Byron Bay, AU
Byron Bay August 10–27,
June 30–2 July, July 11, Global July 28, AU Writers Festival Darwin, AU
London, UK World Population Day National Schools byronbaywriters Darwin Festival
International Congress un.org/en/events/ Tree Day festival.com.au darwinfestival.org.au
on Naturopathic populationday treeday.planetark.org
Medicine August 6–12, AU August 12, Global
icnmnaturopathy.eu July 14–16, Perth, AU July 30, AU Dental Health Week International Youth Day
Good Food National Tree Day ada.org.au un.org/en/events/
July 1–31 & Wine Show treeday.planetark.org youthday
Dry July goodfoodshow.com.au August 7–8,
dryjuly.com July 30, Melbourne, AU Gold Coast, AU August 12–20, AU
July 26–29, Run Melbourne 2017 National Eating National Science Week
July 2, Melbourne, VIC Brisbane, AU runmelbourne.com.au Disorders & Obesity scienceweek.net.au

JOIN THE WELLBEING COMMUNITY

Connect and share with a group of caring, passionate experts
and motivated people. Read the latest wellbeing news online, see
what our bloggers are talking about, send us your thoughts and
keep in touch via our social-networking communities.
VISIT US ONLINE wellbeing.com.au
LIKE US ON FACEBOOK facebook.com/WellBeingMagazine
FOLLOW US ON TWITTER twitter.com/WellBeing_Mag
CHECK US OUT ON PINTEREST pinterest.com/WellBeingMag
FOLLOW US ON INSTAGRAM
instagram.com/WellBeing_Magazine
SEND US FEEDBACK wbletters@universalmagazines.com.au
SIGN UP TO OUR E-NEWS wellbeing.com.au/stay-connected

WELLBEING.COM.AU | 153
 Photography Getty Images

“When people go within and connect with themselves, they

realise they are connected to the universe and they are
connected to all living things.” ~ Armand DiMele

154 | WELLBEING.COM.AU