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54 Articles

Things have changed a lot since I sat down to write my editorial last month. My office is now in a corner of my lounge and frankly I miss grabbing a coffee and shooting the breeze with my lovely Good Health & Wellbeing team. However, I’m aware that I’m very lucky to be able to work from home and that it’s incredibly important that we all work together to contain Covid-19, which has already wreaked havoc in so many countries. On the bright side, I can still get in touch with my colleagues on Skype and Whatsapp to exchange story ideas and generally make sure that everyone is doing okay. Keeping connected is essential at the moment. As our beautiful cover star Carrie Bickmore says, “I think a lot of…

SNUGGLE IN TIME I was given the December issue and, since then, have bought a copy every month. I feel with every page I turn that there is an article written just for me. I love it! The March issue cover indicates there is an article on being more resilient, which is perfect. I will snuggle in and have a good read. – Sam Write in and WIN! The star letter featured in next month’s issue will win a Dentons online voucher, valued at $250. The lucky winner will be able to browse Dentons’ wonderful collection of high-quality pillows, which are made to suit your needs. Whether you’re looking for extra support, therapeutic features or just that extra bit of luxury, there’s a pillow to suit you. HEALTHY MESSAGES Thank…

COUNT YOUR BLESSINGS

It was great to read your ‘Rise to the Challenge’ article about resilience in your March issue, which really resonated with me. I always thought I was made of pretty tough stuff; surviving a couple of divorces and the early death of my dad to cancer among other things. However, my December 2018 diagnosis of operable breast cancer put paid to all of that. I thought I could sail through it but discovered the whole notion of “trucking on” didn’t cut it for me. I fell into a huge emotional hole because I didn’t stop and acknowledge the enormity of what I was dealing with. The biggest thing I learned with the benefit of 20/20 hindsight, it would have served me better to stop, breathe, acknowledge and respect what I…

We sometimes focus so much on finding time to get outside to enjoy the fresh air that we can neglect thinking about the quality of the air circulating in our indoor living spaces, which becomes increasingly important as we move into the cooler seasons. The quality of the air in your home can have a significant impact on how you feel, the ease of which you can breathe, and your overall health. According to immuno-pharmacology professor Stephen Holgate, many people are completely unaware that the air inside some homes is often more polluted than the atmosphere outside, due to dust, mould, allergens and chemicals. Indoor pollution can increase your risk of asthma, colds, hay fever, sinus irritation, headaches, nausea and cause skin conditions and ageing as a result of blocked…

ON TIME Researchers have likened brunch to the equivalent of jet-lag, saying the digression from a regular eating schedule can be as disruptive as the body confusion of changing from one time zone to another. In particular, our Sunday brunch could be linked to an increase in body mass index (BMI). In the study, 1106 university students reported their weekend eating schedules during the school year from 2017 to 2019. The participants’ BMI was also recorded. By determining the group’s average meal duration during the week and on the weekends, as well as the eating midpoint (halfway between the first and last meal of the day), each person’s overall eating jet-lag value was worked out by subtracting the weekday’s eating midpoint from the weekend’s eating midpoint. Those with an overall…

Boost your IMMUNITY

The recent surge in Covid-19 cases across Australia has made us all more concerned about our health, and as we head into autumn we are also grappling with the usual bugs and illnesses that flourish with a change of season. Unfortunately, cooler temperatures are far friendlier to any cold and flu viruses floating through the air. In addition to this, the cold, dry air reduces the healthy mucus that coats areas of your respiratory system, leaving airways more susceptible to unwelcome microbial visitors. Plus, as we spend more time indoors than outside, we’re much more likely to spread germs to each other. QUALITY NUTRITION WILL HELP YOUR BODY TO FIGHT IT OFF MUCH FASTER All of these factors make this month the perfect time to build a solid immune system…

Boost your
IMMUNITY

Positive THINKING

‘Staying connected, reaching out to friends and family, and asking for help are all so important’ Tired and worried following an unexpected trip to the doctor’s after her daughter developed a “rash from head to toe”, when Good Health & Wellbeing catches up with small-screen stunner Carrie Bickmore, it’s clear that her child isn’t the only one Carrie is concerned about. The Perth-born star, who has tirelessly raised millions towards brain cancer research, is also thinking about her fellow Australians. In the wake of Covid-19 coronavirus - and the Black Summer that preceded it - the mum of three is advocating that we all pay close attention to our mental wellbeing. “I think a lot of Australians are feeling a little shaky right now,” she says. “Having lived through a…

Positive THINKING

CARRIE’S QUICK-FIX POKE BOWLS

“This is a regular for me and my kids. We’ll often make our own little poke bowls - which they love - using noodles or rice, veggies, some salmon, and whatever else is in the fridge. I’ll arrange the ingredients on different plates, and then have some Kewpie mayonnaise (which is my favourite), and a couple of chilli sauces, or whatever, available to go on top. That way, each kid can build their bowl the way they want it. Through the week it’s always minimal ingredients for meals, while on weekends we’ll usually make something that takes a bit longer.”…

CARRIE’S QUICK-FIX POKE BOWLS

CARRIE’S FAVOURITE THINGS

BEAUTY PRODUCT Orgasm blush from NARS “This blush is perfect for the weekend when I am tired and can’t be bothered putting makeup on. It has a beautiful shimmer in it.” HOLIDAY SPOT Byron Bay “It’s my happy p›ace. There is something about the sand and the sound of the waves that makes me feel free and content.” BAND The Spice Girls “Seeing them in London at Wembley ›ast year was one of the highlights of my life. My inner-teenager was out and proud. I knew every song and belted them out!” TV SHOW Younger “I became so obsessed that I’d pretend I had to go to the toilet just so I could escape the kids for five minutes to watch it!” PERFUME Miss Dior by Dior “I am obsessed…

CARRIE’S FAVOURITE THINGS

What’s YOUR TYPE?

We’ve all got that friend who regularly eats burgers and fries, and still stays trim. Meanwhile, we only have to look at a burger and it sticks to our hips. Sure, it feels a little unfair, but dive deeper and there’s more to it than that. Metabolism is the concept that we all digest food and convert it to energy at different rates based on our genes. A better understanding of it and how it applies to us individually may help us eat in a way that’s more beneficial. “The theory is that ‘protein types’ are fast at digesting their food and turning it into energy, whereas ‘carbo types’ are slow at digesting and creating energy, and ‘mixed types’ are a bit of both,” says weight loss expert Kim Beach.…

What’s

YOUR TYPE?

A lot to DIGEST

We’ve been hearing about the benefits of probiotics for a few years now, but recently an influx of probiotics, marketed specifically towards women, have hit the shelves. The question that you might be asking is, do women really need different probiotics to men? Turns out, the answer is not so clear cut. Professor Georgina Hold, from the Microbiome Research Centre in Sydney, explains that while it is known that men and women have differences in their microbiomes (microbiomes are the microorganisms living in a specific environment such as the gut or vagina), there isn’t a lot of documented research looking at these differences. “It’s one of those areas where more exploration is needed,” she says. But gender isn’t the only factor affecting differences in microbiome. “Ethnicity, geography and diet all…

A lot to DIGEST

CHANGING THE RULES

Tough love is defined as the act of deliberately not showing too much kindness to someone who has a problem so that the person will start to solve their own problem; of treating another person harshly or sternly with the intent to help them in the long run. Dubbed the ‘Gordon Ramsay of the fitness world’, tough love is what personal trainer James Smith is all about. “People say things to me like, ‘James, I’ve lost so much weight from just drinking celery juice! Yeah, I’m not surprised – you stopped eating food, you idiot. You gave up the one thing that was making you overweight in the first place!” he laughs. But this controversial sense of humour and no-nonsense approach is what has built him a cult-like following of…

CHANGING THE RULES

After a long-haul flight or a big journey on the road, shaking out that stiff feeling when you finally get to stretch your legs is enough of an indicator that sitting for hours on end is not good for the body. Yet for many of us, we don’t think twice about the significant amount of time we spend seated each week at work, in traffic or bingeing episodes of Netflix on the couch. Clear connections have been found between sitting for prolonged periods of time and a vast range of negative health outcomes, diseases and early death, to the point that prolonged sitting has even been described as the new smoking. Is it really that bad? How does the evidence stack up? And for those of us seated or desk-bound,…

Just like advice to get more sleep is impossible for the person who works three jobs, being told to dramatically reduce your sitting hours isn’t that achievable when your job or education is largely seated work. Unless you plan on resigning and making a career change, there’s only so much that you can get done away from your desk! And if adding in a daily workout doesn’t do an awful lot to offset the negative repercussions either, what is the alternative? Joan Vernikos, the former director of life sciences at NASA and author of Sitting Kills, Moving Heals, said that the simple act of standing up once every 30 minutes can go a long way to help with keeping the body stimulated, and several studies are in support of this…

SELF-CARE THROUGH THE DECADES

Self-care is all about paving the way for a future brimming with health and vitality… and it’s never too late to start taking care of number one. With a few tweaks you can harness your body’s potential at every age to keep you good shape to come. Read on for expert advice on how to feel fit and healthy through the ages. YOUR 20s You’re in luck if you’re in your 20s: your body is in peak form, your resting metabolic rate is firing, and your bone density, muscle mass and heart health are in top shape. READY, SET, GO! This is the age when burning the candle at both ends doesn’t knock you out for days. But don’t let all that youth, energy and vitality go to waste. Use…

SELF-CARE THROUGH THE DECADES

MYTH: Only women who suffer from bladder leakage need to do pelvic floor exercises. FACT: Everyone, including women who haven’t had a baby should be doing pelvic floor exercises. As women age, the pelvic floor muscles – the ‘sling’ of muscles that supports the bladder, bowel and uterus – can stretch and weaken. Frequently lifting weights at the gym may contribute to this weakening. Spending a few minutes a day exercising your pelvic floor will mean you’re much less likely to experience problems later in life. Try the Continence Foundation of Australia’s Pelvic Floor First app – available free from the App Store and Google Play.…

Accredited practising dietitian Bronwen Greenfield says: » This is the age to focus on creating healthy habits to set you up for life. A simple strategy is consuming two serves of fruit and at least five serves of vegetables a day. This will ensure it’s a habit by the time you reach your 30s. » Iron deficiency is common at this age, so it’s important to ensure that you’re eating enough iron-rich foods such as lean meats or non-animal sources such as legumes, wholegrains and leafy greens. » Keep in mind that plant-based sources of iron are not as well absorbed, so pair these foods with a source of vitamin C such as citrus fruits, tomato or capsicum, and consume any ‘iron blockers’ like coffee separately, to help increase the…

Dietitian Bronwen Greenfield says: » In Australia, it’s becoming more common for women to have a baby in their 30s, so if you are looking to conceive, good nutrition is a must for increasing fertility at this age. Ensuring that you’re supplementing with folate and eating plenty of foods rich in iron, zinc and antioxidants is a must. It’s also important to avoid alcohol and high doses of caffeine if you are trying to conceive. » Your 30s is also the age at which peak muscle mass is achieved, so ensure that you’re continuing with strength training and eating adequate protein and carbohydrates to fuel and replenish muscle stores.…

You’d be surprised how many of us don’t breathe in a healthy way – either holding our breath or shallow breathing – and the negative effects are cumulative, so it’s worth paying attention to it now. Place coloured sticky dots around your house as a reminder to breathe. You might be surprised how often you hold your breath. Boost the benefits by stopping to breathe from your diaphragm a few times a day, particularly when you’re feeling tired: put your hand over your belly button and, as you inhale, focus on making your stomach and chest rise. This will automatically expand your lower lungs so you take in more air with each breath. It’s an effective fatigue buster, too!…

WORK OUT YOUR HEALTH NUMBERS

Your 30s is a good time to start monitoring blood pressure, cholesterol and blood sugar numbers to identify the need to take action to improve your heart health. High blood pressure and/or high cholesterol often have no symptoms, so you may not realise you have a problem until something serious happens, like a heart . Have a your can organise necessary checks and give you advice – from simple lifestyle changes to medication – to keep those key numbers at healthy levels.…

WORK OUT YOUR HEALTH NUMBERS

LISTEN TO YOUR HEART

Early heart disease usually has no symptoms and you may not be aware that you are at risk. So see your doctor regularly to ensure your heart is healthy and to assess your risk. Blood test results will identify whether you have high (more than 15 percent); moderate (10 to 15 percent) or low risk (less than 10 percent) of a heart attack or stroke. The Heart Foundation strongly recommends having a heart health check if you’re more than 45 years old, and over 35 years for Aboriginal and Torres Strait Islanders.…

LISTEN TO YOUR HEART

Dietitian Bronwen Greenfield says: » This is when your metabolism starts to decline, so focusing on portion control, increased protein, and high-fibre and low-GI foods can make it easier to prevent any unwanted weight gain. » Eating a wide variety of fruit and vegetables to boost your antioxidant intake can help protect against the development of certain chronic diseases. » Your risk of developing health conditions like heart disease increases in your 40s. Chronic inflammation is also associated with development of chronic disease, so focusing on minimising inflammation levels through diet is really important at this age. Reducing pro-inflammatory foods, like refined carbohydrates and foods high in added sugars, saturated and trans fats, and eating more anti-inflammatory foods such as oily fish, extra virgin olive oil, avocado, nuts and seeds,…

Bronwen Greenfield says: » Menopause is a time of rapid bone loss, so calcium needs to be increased around this age bracket. Food sources of calcium include dairy foods like milk, yoghurt and cheese as well as plant-based sources like nuts, seeds, tahini and leafy green vegetables. Our ability to absorb dietary calcium can also be enhanced by achieving adequate vitamin D levels. » Hormonal changes also occur with menopause, which can lead to weight gain. At this age, requirements for grains and cereals decrease from six to four serves per day. Also make sure you’re getting a small amount of protein at each meal and snack.…

I’ve been feeling very tired lately. Will B12 injections help? A Vitamin B12 is required for making red blood cells and for the brain and nervous system to function properly. B12 is found in animal products, so low B12 can occur in vegans and oral supplements are needed. Some people, such as those with the autoimmune condition pernicious anaemia whose antibodies block B12 absorption, cannot absorb this vitamin from the gut. These people require B12 injections. Feeling tired can have many causes and should be investigated by your GP and the specific problem treated. B12 injections are often given as an “energy boost”, but this is not recommended unless you have a specific B12 deficiency. ‘Feeling tired can have many causes and should be investigated by your GP’ I’m 55…

Secret INGREDIENT

Tucking into a salad for a meal isn’t for everyone, and getting the kids to eat their daily servings of veggies or even take one bite of the greens on their plate can feel like a fight you’re never going to win. Whether it’s you or the little ones who aren’t in the mood for a plate of vegetables, don’t fret. There are plenty of creative ways to hide all kinds of produce in meals that are so deliciously sneaky they will hardly be noticed. » Sick of eating the same old porridge with fruit every morning? Switch things up by grating a carrot and mixing in some cinnamon and raisins for carrot-cake inspired oats. Alternatively, forget the idea that porridge has to be sweet and instead make yourself a…

Secret INGREDIENT

SPOTLIGHT ON EGGS

Humans have been eating eggs for thousands of years. It wasn’t until a few decades ago when there was an outbreak of panic around heart health and cholesterol levels that people thought twice before putting a carton of eggs into their supermarket trolley. Ever since, eggs have remained one of the most misunderstood and debated foods. It’s enough to leave your thoughts scrambled. Protein and calories On their own, eggs are a low calorie food, weighing in at about 70 to 80 calories per egg depending on their size. By comparison, a medium-sized banana or apple contains around 100 calories. They also contain the highest biological value for protein for their weight, with one egg containing around six to eight grams of easily digestible complete protein, meaning that they contain…

SPOTLIGHT ON EGGS

DIFFERENT LABELS

Regular or caged eggs are commercially farmed, meaning that the chickens are raised in cages and the treatment is often quite poor in terms of beaks and wings being clipped, and having minimal exposure to sunlight or outdoor spaces. Cage-free means the chickens are not confined to cages, but it can also mean they are still kept in cramped, dark conditions. Cage-free does not mean freely roaming outside. Free range is better again, meaning the chickens have some exposure to the outdoors. Of all three of these labels, there is no regulation on what the chickens are fed. To ensure that the chickens were not fed antibiotics, hormones or exposed to pesticides, look for eggs that are Certified Organic.…

DIFFERENT LABELS

7 ways to eat HEALTHY ON A BUDGET

From your favourite smoothie to that superfood salad, eating well and keeping up with the latest healthy food trends isn’t cheap. Research shows eating healthily can cost three times the price of a less nutritious diet! But the good news is, nutritious options don’t have to break the bank. If you spend wisely, prepare carefully and waste minimally, you’ll be amazed how cheap it can be to eat well. Try these helpful hacks from some top healthy foodies. 1 VARY YOUR PROTEIN SOURCES Is one of the main costs in your weekly food budget buying protein sources such as fish and meat? “Bulk out meat dishes with additional pulses (part of the legume family) or vegetables,” recommends Amelia Freer, nutritionist and author of Simply Good for You (Michael Joseph, $45).…

7 ways to eat HEALTHY ON A BUDGET

Food for THE SKIN

Pasta with chicken, roasted peppers and goat’s cheese » SERVES 4 » PREPARATION 20 MINUTES » COOK 40 MINUTES Pasta often gets the blame for expanding waistlines, but context is key when it comes to carbs. Wholemeal pasta retains more fibre, B vitamins and minerals vital for healthy skin. 200g wholemeal penne pasta 400g jar roasted red capsicum 2 garlic cloves, crushed 1 tbsp red wine vinegar 1 large handful basil, chopped 1 tbsp olive oil 400g chicken breasts, cut into strips 150g baby spinach 100g goat’s cheese, cubed 1 Cook the penne pasta in a large saucepan of boiling water, following the packet directions, until al dente. Drain. 2 Put the roasted capsicum, garlic, vinegar and half the basil in a blender and blend until smooth. 3 Heat the…

Food for
THE SKIN

A plateful OF LOVE

Stuffed field mushrooms with spiced cauliflower rice » SERVES 4 » COOK 40 MINUTES 8 field mushrooms 500g cauliflower, roughly chopped 2 tbsp extra virgin olive oil 1 onion, finely chopped 1 garlic clove, crushed ¼ cup (35g) cashews, chopped ¼ cup (40g) currants 2 tsp curry powder 1 tsp ground turmeric ½ tsp smoked paprika 1 tsp tamari or light soy sauce 2 cups (100g) baby spinach ½ cup coriander leaves, chopped ½ cup flat-leaf parsley leaves, chopped ¼ cup mint leaves, chopped 1 tsp grated lemon zest ¼ tsp salt ½ tsp freshly ground black pepper 1 Preheat the oven to 180°C. 2 Finely dice the mushroom stems and set aside. 3 Put the cauliflower in a food processor and process in short bursts for a few seconds…

A plateful OF LOVE

An Eastern feast

Aubergine, chickpea and tomato bake MUSAQA’A » SERVES 4 AS A MAIN OR 6 AS A SIDE Echoes of the Greek dish moussaka are correctly heard here, both in the name and the feel of the dish. It’s a vegetarian take on the hearty, humble, healthy and completely delicious traybake. It works well either as a veggie main or as a side with all sorts of things: piled into a jacket potato, for example, or served alongside some grilled meat, fish or tofu. 5 medium aubergines (1.25kg) 120ml olive oil 1 onion, finely chopped (160g) 6 garlic cloves, crushed 1 tsp chilli flakes 1 tsp ground cumin ½ tsp ground cinnamon 1½ tsp tomato purée 2 green capsicums, deseeded and cut into 3cm chunks (200g) 1 x 400g…

An Eastern feast

GREEN Goodness PIZZA

You have probably heard of cauliflower pizza base, but what about broccoli pizza base? Well, if you love the cauliflower version, you are going to love my green goodness pizza with its broccoli base. It’s just as tasty as a cauliflower base, still low in carbs, gluten-free, easy to make and packed full of extra green goodness. My basil and cashew pesto is the perfect accompaniment to this green-themed dish. If you are craving a doughy pizza, I highly recommend you give this healthy version a go – it is time for this delish dish to take its place at the table. Broccoli pizza base 1 medium broccoli head 1 handful of spinach 1 handful of kale leaves ½ cup almond meal 2 organic free-range eggs ⅓ cup grated parmesan…

GREEN Goodness PIZZA

Could you suggest some recipes using Greek-style yoghurt? »A Try the following: Mix the yoghurt with a squeeze of lime juice and use instead » of sour cream on burritos, nachos and tacos Combine with Dijon mustard and use in sandwiches, » salads, grilled salmon or a baked potato in place of mayonnaise Fry diced bacon and onion, and mix through Greek yoghurt in place of cream to make a yummy carbonara-style pasta sauce » Create a marinade with yoghurt, olive oil, garlic » and lemon juice or use to dollop over a grilled chicken breast Blend with diced onion, grated cucumber, garlic and lemon juice to make tzatziki dip to serve with pita bread and vegetable crudités » Make a fruit lassi with yoghurt, ice and spices. ‘Make a…

Sometimes if we become too focused on hitting our fitness goals, we can forget that rest is also important. Instead of giving it our all every day, the best way to stay on track is to let our bodies recuperate by incorporating active recovery days into our week. After an intense workout, our bodies initiate an inflammatory response to help us recover. But if there is no down time, that inflammatory response can work against us and weaken the immune system, meaning less time to work out later. Taking a break is also necessary for avoiding exercise-induced muscle fatigue and injury. But instead of removing movement from your day completely, active recovery days are all about doing sessions at no more than 60 to 70 percent of your maximum effort.…

Simple and effective, these moves work the most important muscle groups If you want to know how to hone a lithe, supple body, who better to ask than a dancer? With a decade of experience as a pro ballerina in some of the world’s most renowned ballet companies, Mercedes Schindler knows first-hand the results you can get at the barre and beyond. At her new Notting Hill studio, Physique London, Mercedes teaches a unique fitness fusion of barre, yoga and Pilates, as well as pre- and post-natal workout programs, where her belief in the connection between mind and body helps students move with strength, grace and understanding so they can face whatever challenges life throws at them. For the mind and body As ballet activates all the major muscle groups…

10-MINUTE TONE-UP Mix it up

Side lunge to overhead press TIME: 30 SECONDS EACH SIDE BENEFITS: WORKS YOUR LEGS, GLUTES, CORE, SHOULDERS, BALANCE AND STABILITY. 1 Keeping the kettlebell in front of your chest, take a large step out to the side with your left leg and lower into a side lunge, pushing your bottom back (see A). 2 Pause at the bottom of the lunge, then explosively push off with your right foot and press the kettlebell overhead as you bring your left knee up, so you’re balancing on your right leg (see B). Repeat for 30 seconds on one side, then switch sides. How to do it » Perform this workout as a ladder circuit. » Do the first move, then rest for 20 seconds, before doing the first move again, followed by…

10-MINUTE TONE-UP Mix it up

How does a Bulgarian split squat differ from a lunge? A The Bulgarian split squat works similar muscle groups to a lunge, but there is less load moving through the lower back and more emphasis placed on the quadriceps of the front leg because the rear foot is elevated on a bench/chair behind you. There is also more balance and coordination involved due to this too. Unlike most squats and lunges where the chest should remain upright, when executing a Bulgarian split squat it’s actually better if you have your torso tilted slightly forward to get more range, just make sure you are still dropping directly down into the front heel and pushing back up through the front heel. ‘Less load moving through the lower back and more emphasis placed…

In the 1930s, French psychologist and pharmacist Émile Coué is credited with the saying, “Every day, in every way, I’m getting better and better”, a mantra that still gives strength and empowers people today. But what about those ‘meh’ days when the power of optimistic autosuggestion isn’t inspiring you to leap out of bed in the morning? The grey ones where the thought of staying in bed all day seems far more appealing than going to work? For many of us, changing an unhappy mood to a good one is all about action rather than sticking to the rules. With that in mind, here are five: ways to make your day better. 1. Instead of scrolling through your Insta feed comparing your life to the seemingly perfect worlds of influencers,…

Culinary genius, bestselling author, serial restaurateur and globally recognised TV personality, Rick Stein wears many (chef’s) hats. In a career spanning five decades – during which he’s published 20 best-selling cookery books and made more than 30 TV shows – the down-to-earth Cornish-born foodie has built a reputation for delectable dishes. But given that seafood has been his culinary currency, unlike many of his chef contemporaries he’s managed to avoid the curse of the kitchen weight gain that so often comes with the calorie-laden territory. In the kitchen “I’m very lucky that for the 25-odd years I was cooking, my weight was pretty regular,” Rick tells Good Health & Wellbeing. While he’s savvy to the health benefits of seafood now, it wasn’t part of his rationale when he opened his…

RICK’S SIMPLE SEAFOOD SUPPER

“I’m very keen on poaching fish – I think it’s an underused way of cooking. Salmon, sea bass, snapper… I even poached a bit of mahi-mahi the other day. And, for me, the best way of serving it is with a simple dollop of mayonnaise – and I mean homemade mayonnaise. It’s just a wonderful combination. I’ll sometimes flavour the mayonnaise with a bit of anise, and chopped fennel or chives. You might question the healthiness of mayonnaise, but I’m not a believer in taking all of the fun out of eating. Eat sparingly and it’s all good!”…

RICK’S SIMPLE SEAFOOD SUPPER

Studies in neuroscience indicate that as much as 95 percent of our mind’s consciousness is actually subconscious – and it’s the subconscious mind that stores our attitudes, values and beliefs. If you’ve ever made a vision board, said affirmations or practised positive thinking, Psychological Kinesiology (Psych-K) is a similar method designed to help reprogram our subconscious mind. What is Psych-K? Psych-K is a non-invasive, interactive process of change created 32 years ago by psychotherapist Robert Williams. It is an approach to applied psychology that uses a set of simple, self-empowering principles and processes designed to change self-limiting beliefs at the subconscious level of the mind. The idea is that our beliefs, usually subconscious, are often the result of lifelong programming. It’s from our beliefs that we form perceptions about the…

How to muscle test

Either arm can be used for the testing procedure. The primary muscle being tested is the deltoid. Stand to the side of your partner, facing each other. The person being tested extends one arm out to the side, parallel to the floor. The tester keeps one hand resting lightly on the extended arm between the wrist and elbow. Place the other hand on the shoulder for stability. The person being tested keeps his/her body relaxed, head facing forward, eyes open and focused down, and chin parallel to the floor. With the arm extended from the side, have the person being tested think of something enjoyable – a person, place or activity. When your partner is concentrating on the good feeling, say “Be strong” before applying a gentle, steady pressure in…

What first sparked the idea for This Is Me? Julie: This is Me came to life when I realised that body issues were becoming a topic of conversation for my daughters. I felt a pang of concern, as at that time they were both still in primary school. Having grown up with close friends who suffered from eating disorders and mental health issues, which at the time were quite often undiagnosed, I was very aware of how fragile those formative years can be. It started me thinking a lot about how to nurture self-confidence in my daughters and bring up children who are happy in their own skin. Being a photographer I play a role in this increasingly image-based world and I felt very inspired to work on a project…

Mother’s Day WISH LIST

TREATS TO ADORE FROM A BOOK OF POETRY TO PRETTY PINK VASES, SEEK OUT THE LITTLE THINGS THAT REMIND YOU OF HER HEART OF THE HOME SOME QUIET ‘ME TIME’ SPENT WITH A GOOD BOOK OR FAVOURITE MAGAZINE IS JUST WHAT A BUSY MUM DESERVES…

Mother’s Day

WISH LIST

ACE THAT BASE AND IF IT’S GOT THE NOURISHING PROPERTIES OF SKINCARE IT’S EVEN BETTER We all love having 15 minutes plus to prep, prime and apply the perfect base before others catch sight of us, but when real life intervenes? It’s all about speed. This is where a foundation/ concealer hybrid comes in handy, and if it’s got the nourishing properties of skincare it’s even better. If you prefer to use your fingers, Bobbi Brown Skin Foundation Stick, $72, is the one for you. Designed for portability and adjustable coverage, it is easy to apply and blend all over the face wherever it is needed. Suitable for all skin types except very oily, it is also available in an amazing 46 shades. Then there is RMS Beauty. Already the…

FEELING SENSITIVE? Sensitive skins benefit hugely from the use of a facial oil, even if it’s just a few drops of pure jojoba patted gently onto skin morning and night. Those containing rose can be a winning formula for addressing anti-ageing and acne clearing, as well as rosacea. TRY: MV Skincare Rose Plus Booster, $130, is an award-winning oil that helps balance, strengthen and protect hormonal and delicate skins while calming redness. KEEP IT CLEAN There are numerous facial oils flooding the market right now, but we recommend opting for a ‘clean’ beauty formula that will do what it’s designed for without harming you or the planet. TRY: Drunk Elephant Virgin Marula Luxury Face Oil, $115, is unscented, raw and cold-pressed straight from the marula pip. This luxe oil is…

PRESS RESET Pure Fiji Papaya Purifying Enzyme Masque, $39, is a new fruit enzyme mask designed to restore radiance, purify, and rejuvenate the skin. Enriched with vitamins A, B, C and E, it is high in antioxidants and suitable for dry, dehydrated, ageing, hyperpigmented and oily skins. Super easy to use, simply apply a thin layer to clean skin for 30 minutes and rinse, or leave on overnight and remove any residue with cotton pads. It’s a guaranteed glow up. LIP SERVICE Biologi BL Nourish Lip Serum, $25, is the first lip treatment from the beauty myth-busting brand, designed to hydrate, protect and gently exfoliate the lips. The water-soluble serum contains 100 percent active, organic and undiluted ingredients and offers a powerhouse of antioxidants and phytonutrients known for their positive…

My teen is rejecting me as a parent. How do I reconnect? A Your teen is no longer a child, so you need to connect with them as a young adult. Try: » Communicating differently. For example, let them know the reasons behind your rules. » Give them privacy. Show your teen you acknowledge they’re getting older and that their needs are changing. For example, always knock before you enter their room. » Don’t be critical. Instead, praise your teen when they do something well. If they have done something wrong, discuss it in an adult fashion. Show direction and be clear about what you expect from them. Don’t yell or belittle them. » Give them responsibilities. Let your teen know you trust them to behave appropriately and with maturity.…

When you’re in urgent need of a creative idea or an answer to a niggling problem, going to bed and switching off for the day is not usually the solution that first springs to mind. But when a surprising number of major scientific breakthroughs and artworks have come straight out of slumber, perhaps it should be! According to a survey by Calm, one of the most important ideas that ever came out of sleep was Einstein’s theory of relativity, which was prompted by a dream he had about a field of cows seen from different perspectives. You know that confusing periodic table you had to memorise in high school? Dmitry Mendeleev, the Russian chemist and inventor behind it, apparently decided to take a short rest after a three-day work bender.…

I wiggle my toes and bury my feet deeper in the cool sand. Foamy, salty water washes around my ankles and trickles into the holes made by my toes. I breathe in. I breathe out. In that one breath cycle, life already feels more peaceful. This is grounding, also known as earthing, and there’s a lot of scientific evidence to support how beneficial it is to our nervous system when we get outside and let our bare feet touch soil, grass, sand or water. Switched on Humans are essentially electrical beings – we are made up of electrons and because of this we are conducting electricity all the time. Meanwhile, our modern world is packed with electromagnetic currents. Before we had electricity, our bodies didn’t feel like the lights were…

FIVE WAYS TO GROUND

1 KICK YOUR SHOES OFF Stressed at work? Get back to balance by grounding on your break. Just go outside, find a nice piece of grass or dirt, kick off your shoes and let your feet do the work. 2 WALK BAREFOOT ON THE BEACH Putting your toes in the sand or splashing in the sea is a way to quickly absorb negative ions because coastlines have more negative ions than cities. If you do a 60-minute barefoot walk on the beach, you’ll have dosed up on negative ions for the week. 3 SLEEP BETWEEN EARTHING SHEETS Earthing sheets are regular bed sheets that have conductive material woven through them. This conductive material connects to a wire that you plug into the grounding port on an electrical outlet.…

FIVE WAYS TO GROUND

Your stars for May

Taurus APR 21 – MAY 21 Think about your love life and what you need to move on from. For example, did you have a hurtful lover in the past who made you put up barriers that are stopping you from loving with an open heart now? The Full Moon in your Love Zone makes May the perfect time to release any lingering negativity, including self-doubt. Gemini MAY 22 – JUNE 22 It’s an interesting time for you. Lay a bit low this month and contemplate all your options. Think about what you want for the year ahead and come up with some ideas of how to achieve your goals. It’s crucial to weigh up what really matters to you and strategise from there. May 22 offers a wonderful chance…

Your stars for May

SECOND CHANCES IN LOVE...

This month brings a rare Venus retrograde. You have probably heard of Mercury retrograde, but this is quite different. For one thing, Mercury is all communications, whereas Venus is all about love. For another, Mercury retrograde happens up to four times a year whereas Venus retrograde only happens once every 18 months. So it’s a much rarer cycle and definitely worth paying attention to. Before we go into what it means for everyone, let’s take a look at it overall. Venus is the planet of abundance and love. When you think of Venus, you think of Venus Aphrodite, the great and beautiful goddess. Venus is charming and graceful, and also loves to be pampered as much as possible. We all have Venus in our chart. If you wanted to be…

SECOND CHANCES IN LOVE...

What books are you reading? Mindset by Dr Carol Dweck. It explores the differences between a fixed mindset and a growth mindset. I’m a fan of learning new ways to do things. IF YOU HAD TO CHOOSE BETWEEN A CALMING YOGA CLASS OR AN ACTION-PACKED BOXING SESSION, WHICH ONE WOULD YOU PICK? It depends on the day, but most of the time I’d pick yoga. If you could head off on holiday tomorrow, money no object, where would you go? A tour of remote Australia. It’s a shame getting to the likes of Kununurra and Darwin is more expensive than going overseas most of the time. What’s the health food that you know you should eat more of, but you just can’t stomach? I don’t have an issue with stomaching…

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