better health

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betterhealth autumn 10

QUALITY TIME AT QUALIA

Autumn 2010 $6.95 (inc GST)

EVERY SUBSCRIBER RECEIVES A BEAUTIFUL SKINCARE PACK

HEALTH FOOD F ITNESS NATURAL HEALTH BEAUTY

AUTUMN 2010

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An invisible red thread connects those who are destined to meet, regardless of time, p

lace or circumstance. The thread may

stre

tch or tangle, but it will never break ! - Ancient Chinese belief

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An invisible red thread connects those who are destined to meet, regardless of time, p

lace or circumstance. The thread may

stre

tch or tangle, but it will never break ! - Ancient Chinese belief

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health12 HEALTH NEwS ThelatestonHealthand Wellbeing 16 wEIgHT LOSS Sparkingoffyourprogram.22 SLOw AgEINg Howtofeelbetterandlive longer

26 METABOLISM Gettingthe‘mmm’backinyour metabolism

30 AUSSIE BUSH TUCKER Hiddentreasuresofnutritious treats

natural health34 FALLINg pREgNANT AT 35 Isagetheproblem?

38 ANXIETY ABDOUT ANXITY Findingthecalmwithin40 NATURAL HORMONE THERApY Anewapproachtohealthy ageing?44 STAYINg pOSITIvE Secretstoahappyand successfullife

fitness54 FITNESS NEwS Helpfulhintsandfashion

56 MENOpAUSE AND wEIgHT gAIN Thebenefitsofexercise

beauty62 BEAUTY NEwS Tipsandproductsforthe changingseason

64 QUALITY TIME AT QUALIA OneofthefinestSparesortsin Australia

70 AgEINg FROM THE INSIDE Thesoursideofsugar

food78 FOOD NEwS Getthejuiceonallthings delicious!

80 THE gOOD, THE BAD AND THE UgLY Fats,oilsandageing90 EAT, DRINK AND BE MINDFUL Theartofconsciouseating84 BETTERFOOD

Deliciousrecipes

INSIdEAutumn2010

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regulars50 HIp HERBS Howherbscanboostyour health

84 RECIpES

Goodfoodforthefamily

94 gIvE-AwAYS

Ourgiftstoyou

96 SUBSCRIpTION gIvE-AwAY Receiveafreebecomebeauty packwithyoursubscription

22SLOw AgEINgHowtolivelongerandfeelbetter

64QUALITY TIME AT QUALIA

OneofthefinestSparesortsinAustralia.

80 THE gOOD, THE BAD AND THE UgLYFats,oilsandageing

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p u b l i s h i n g e d i t o r KrisAbbey

e d i t o r ’s a s s i s t a n t MindyCook

w e l l n e s s e x p e r t JanRoberts

f i t n e s s e x p e r t SimonStininato

c o n t r i b u t o r s NavinArden-Wood

KathyBuchanan

VicCherikoff

ChrisDownie

DrMartinHill

DrJoeKosterich

CynthiaMorton

KayteNunn

DrDavidPeters

AliciaPower

ProfPeterRaeburn

InnaSegal

ProfChristopherThomas

a r t d i r e c t i o n & d e s i g n KrisAbbey

ofredthread

p h o t o g r a p h y DreamstimeImages

a d v e r t i s i n g e n q u i r i e s [email protected]

Phone +61299050137

e d i t o r i a l e n q u i r i e s POBox123

FreshwaterNSW2096

Phone 0299050137

Fax 0299395315

[email protected]

ThismagazineisownedandlovinglyproducedbyRedThreadCommunications

PtyLtd,Australia.

Nothing in thismagazinecanbe reproducedwithout thepermissionof the

publisher. This magazine is intended to give general information only. It

isnota substitute forprofessionalandmedicaladvice.Alwaysconsult your

practitionerbeforeadoptinganyoftheadvicecontainedinthispublication.

Allliabilityarisingdirectlyorindirectlyfromtheuseof,orforanyomissionsin,

theinformationgivenisexpresslydisclaimed.Theopinionsexpressedbythe

authorsdonotnecessarilyreflectthatoftheeditororpublisher.Coverpriceis

recommendedandmaximumpriceonly.

©BetterHealthAutumn2010

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betterhealth spring 09

A HEALTHY HOLIDAY

Spring 2010 $6.95 (inc GST)

DON’T EAT AFTER 7PM AND OTHER DIETING MYTHS

HEALTH FOOD F ITNESS NATURAL HEALTH BEAUTY

AUTUMN 2010

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Call today for your first delivery of Mannatech’s OsoLean® powder and let the journey begin.

OsoLean® powder’s exclusive advanced protein peptide technology helps you battle the bulge and maintain lean tissue.

In conjunction with a reduced kilojoule diet and proper exercise, watch unwanted centimetres disappear from your waist, hips, chest and thighs.

OsoLean® powder provides you with 40% of your daily value of protein and 56% of the daily value of calcium per serving.

Forget those fad diets and let OsoLean® powder work for you!

For more information call the Mannatech Customer Service team on 1300 361 878 (AUS), 0800 333 250 (NZ).

www.mannatech.com © Copyright Mannatech, Incorporated 2009. Mannatech and OsoLean are registered business names of Mannatech, Incorporated 2009. This product is not intended to diagnose, treat, cure or prevent any disease. For product specific concerns or questions regarding possible adverse effects, contact the Product Inquiry Co-ordinator by emailing [email protected]

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editor’s note

I turned40 lastmonth. I’mstill inshock…butat leastnowI’mnotindenial.Icanactuallywriteit,I’mjuststumblingoveritwhenIsay‘I’mfofofo40’outloud.AbitliketheFonzstumblingover‘Iwaswrr,wrrrrr,wrrrrong’.Ohgod,I’mreallyshowingmyagenow,aren’tI?

Myissuewithbeing40isnotthatIfeelold,becauseIdon’t.Ithinkit’sthestarkrealisationthatlifeispassingbytooquickly.Therearestillsomanygoalsunattained,somanythingstodo,placestosee.SoI’vesubscribedtothetwinmantras: ‘lifebeginsat

40’and‘40 is thenew30’anddecidedtotake lifebytheproverbialandmakesomechanges(for thebetter).Asaresult,wehaveput togetherapurelyself-indulgent issuethatarmsyouwiththeinformationyouneedtoattainbetter

health-physicallyandemotionally-andalsoslowtheageingprocesssoyoucanfeelyouthfulforaslongashumanlypossible.

Oneofthemainfactorsthatallowsyoutoachievelong-termvitalityisbeinginahealthyweightrange.Sobeginsourweightlossseries.Icallitweightloss,butIreallymeanfatloss.Ihavestrongreservationsaboutusingtheterm‘weightloss’.Whenyoudiligentlyjumponyourscaleseverymorning...oreveryMondaymorning...orperhapseverytimeyouwalkpastthem!...thereadingitgivesyouisyourweight.Thisnumberisthesumtotalweightofyourbody,includingtheweightofyourbones,yourmuscles(leantissue),yourwatercontent,yourskinandotherorgans,andyourfat.Ifyousayyouwanttoloseweight,Iwouldwonderwhythehellyouwanttolosebone,muscle,water,skinoranyofyourvitalorgans.Ifyoutellmeyouwanttolosefat,wellImayjustagreewithyouifthatfatmakesupover30%ofyourbody.Youwouldbeover-fat!Thebestwaytogetanunderstandingofhowmuchbodyfat,leanmuscle,

bonetissueandwaterthatyourbodyiscomposedofistohaveaDEXAbodyscan.Thisshouldbethefirststepyoutakebeforeyouembarkonafatlossprogram,soyouhaveaclearunderstandingofhowmuchfatyou’rereallycarryingandwhatyouneedtolose.IhadthisdonebythebrilliantDrJarrodMeerkinatBodyCompositionAustralia(www.bodycomposition.com.au)andtheresultshaveformedthebasisformygoaltodropabitoffatandincreasesomemuscleandbonedensity.Nextissue,wewillbringyouthenutritionandtrainingprogramthatwehavedevelopedasaresultofmyscan.OK,wenowhaveacleargoal.Andthat iswhyGoal-Setting is thefirst

partofourseries.Beingmotivatedisimportanttoo,sowehavecalledontheexpertadviceofAliciaPowertohelpusthinkandstaypositive.TourdeFranceverteranLanceArmstrongbelieveshispositivethinkingwasoneofthemainfactorsthathelpedhimwinhisfightwithcancer.It’samazinghowasimplechangeinmindsetcanhaveapowerfuleffectonanoutcome.DrJoeKosterichkeepsusdefyingtheillsofoldage,whileourrecipes

aregearedtowardsthekids.Wemayaswellstarttheirhealthyhabitsfromayoungage!

Stop,breatheandlettimestandstill.Drawyourselfabathormakeaherbietea,andsurroundyourselfwithpeaceandquietwhileyouabsorbthisissueofBetterHealth.

Itisboughttoyouwithloveandinspiredbyoneofmyfavouritequotes…Youthhasnoage!

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art inspection, approval and accc complianceDate July 31, 2009 11:35 AM Design Colours Used: Approved to

DespatchProof

RequiredClient BE NATURAL Layout File set up @: -/- as per specifi cations. Actual size: 0000mm x 0000mm

Campaign KENS0350_BHM_297x210 Final Art Please Note:

approved initial / sign date approved initial / sign date approved initial / sign date

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Studio Manager Creative Group Head Client ACCC compliance, relevant codes & legals* Producer Executive Creative Director

*Clients please note: No goods or materials will be released until all JWT and client approvals have been obtained on this attached PDF proof. No exceptions. Whilst every precaution has been taken to ensure accuracy of the pre-proof/proof the ultimate responsibility rests with you, our valued client. *ACCC compliance: “It is, and always has been, the policy of JWT to conduct its business in a professional, ethical and lawful manner. Part of this policy means complying with the Trade Practices Act, which governs protection of consumers against false and misleading conduct and competition between business.”

With the goodness of five whole grains, fruit and nuts,and no artificial colours, flavours or preservatives.

With the goodness of five wholegrains, fruit and nuts,and no artificial colours, flavours or preservatives.


Myriad Tilt

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Brady Bunch Revisited

With the goodness of five whole grains, fruit and nuts,and no artificial colours, flavours or presresre ervatives.


With the goodness of five wholegrains, fruit and nuts,and no artificial colours, flavours or preservatives.


Myriad Tilt

Longhand(from packaging)

Brady Bunch Revisited

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KENS0350_BHM_297x210.indd 1 31/7/09 11:36:54 AM

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10 betterhealth autumn 10

being healthy isn’t a chore... it is a state

of being!

health

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health

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healthnews

If we all did things we are

capable of doing, we would literally astound

ourselves.~ thomas edison

DIDYOuKNOW?

• Silver is a natural metal which has been trusted as a safe supporter of health since before the very first Olympic Games. Silverware was invented because of its health benefits and “born with a silver spoon in one’s mouth” referred to the health - not the wealth - of silverware users, who were less likely to succumb to the gloom of germs!

• Escherichia coli. Fondly known as E.coli, many strains of which are harmless and of great use in the colon. But outside the belly, some of the more funky family members can leave you feeling gutted!It was discovered by German bacteriologist, Theodor Escherich, who must have been thrilled to have such a pesky namesake!

• Staphylococcus aureus. Also known as golden staph, but all that’s gold does not glitter. It can survive for some hours on dry surfaces, in the air, dust and water. It spreads by contact and causes an ambit of ailments, from pimples to pneumonia.

• Klebsiella pneumoniae. Outside a hospital, this bug is known as pneumonia. It was named after Edwin Klebs, another German germ man!

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HEALTH

NOTSONuTTY!Coconuthelpsbuildenergyandblood. Itcontainslauricacid(whichhelpswithcalciumabsorption)andhasantimicrobialproprties.Theclearjuice(coconutwater)isalsoawonderfulelectrolytereplacementafteraheavyboutofexercise.Soitisfullofgoodnessanditsoilisaboutthebestontheplanet,butthecoconutis60%fat,soyoudon’twant tooverdoeatingthisdelicious,tropicalnut.Agreatadditiontoyourdiet...justnoteverymealeveryday!

news

DIDYOuKNOW?

AccordingtotheBritishNutritionFoundation(BNF),brushingteeth

straightafterdrinkingacidicdrinkscanactuallydomoredamagethangoodbecausesomeofthesoftenedenamelisliterallybrushedaway!TheBNFadvisewaitingatleastonehourafterconsumingacidicfoodordrink

beforebrushing.

Lutein isacarotenoidpigmentfoundinplantsthatprotectsthecoloncells fromdamagecausedbyfreeradicals.Recentstudieshaveshownthateatingacarotenoid-richdietcanreduceyourriskofcoloncancerbyupto17%.Goodsourcesofcarotenoidsincludetomatoes,carrots,oranges,broccoli,cabbage,romainelettuceandspinach.

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HEALTH

Dry horrors

headache, fatigue and feeling physically and mentally sluggish are common symptoms of the winter blues, but according to the British nutrition Foundation (BnF), you can help shake off the cobwebs and bounce back out of the gloom simply by drinking more fluid! Compiled with the help of an expert panel, a new guide to healthy hydration, published by the BnF, shows the best ways to stay hydrated.

Bridget Benelam, senior nutrition scientist at the BnF, says: “It’s not just hot weather that puts people at risk of dehydration. when it’s cold, people may drink less. this may be due to a reduced thirst response or simply because we don’t feel like chilled drinks in cold weather. so it’s helpful to be aware of how much fluid you’re consuming each day. Plain water is a great choice, but water in the diet can come from many sources, some of which people may find surprising. we hope the guide will dispel some common misconceptions, as well as help people stay hydrated.”

www.nutrition.org.uk/nutritioninthenews/hydration

A ‘Cheeki’ solution to plAstiC bottles“Aftersmokingandplasticbags,plasticwaterbottleshavebecomethenewsocial taboo.Theyareresponsibleforcloggingourwaterwaysandfillingourlandfills.WelaunchedtheCheekistainlesssteelwaterbottlesjustoverthreemonthsagotohelpgivepeopleanalternativetotheplasticdrinkingbottle,”saysSimonKarlik,DirectorofCheeki StainlessSteel Bottles.TheCheekistainlesssteelbottlesareenvironmentallyfriendlierBisphenolAorBPA-freeanddishwashersafe.Availablenationwide in350ml,500ml,750mland1 litrebottles.www.cheeki.net.auRRPfrom$16.95.

About Bisphenol A (BPA)BPAisachemicalusedinproducingplasticbottles,foodcontainersandtheliningoftincans.BPAcanleachoutoftheplasticandintoyourfoodanddrink.Onceinsideyourbody,BPAcaninterferewithnormalhormonalprocessesandcausegeneticdamage,especiallyindevelopingfoetusesandchildren.Todate,morethan100studiesworldwidehavelinkedBPAwithprostatecancer,breastcancer,reproductivedisordersandpolycysticovarydisease.

Ways to reduce your risk• usecontainersmadeofBPA-freeplastic,glassor

stainlesssteel.• Checkthelabelsontoys,containersandotherplastic

items,andlookforthosethatareBPA-free.• Don’tputplasticsinthemicrowaveasharmfulchemicals

aremuchmorelikelytoleachathightemperatures.• Avoiddrinkingwater fromplasticbottlesanddon’t

reusedisposableplasticwaterbottles.• Don’tuseoldplasticwaterbottlesasthelongeryou

usethesamebottle,themorelikelyitisthatitwillstarttobreakdownandreleasetoxins.

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HEALTH

GLUTEN CAN BE TESTING!

I submit that scientists have not yet explored the hidden possibility of the innumerable seeds, leaves and fruit for giving the fullest possible nutrition to mankind. ~ Mahatma Gandhi

DIDYOuKNOW?

Milletisgluten-free,highlyalkalineandeasilydigestible.

Itisalsorichinfibre,magnesium,potassium,phosphorousandVitaminB3.

Gluten Intoleranceisalifelongandgeneticgastrointestinaldisorderthataffectsmorethan15%ofthepopulationandcanonsetasearlyassixmonthsofage.Glutenintoleranceisanallergytogluten.Glutenisacomplexmixtureofstorageproteinsfoundinwheat,barley,ryeandoats.Commonfoodscontaingglutenincludebread-includingthebreadcrumbsinyourroastdinnerstuffing-chips,chocolate,cookies,pastries,cakes,breakfastcereals,porridge,pizzaandpasta,aswellasmanyotherprocessedfoodsandevenvitaminsupplements.

Gluten intolerancewasoncedetectableonly throughapathology labbloodtest.However, thankstoBioRevive,Australianscannoweasilydetermine if theyhaveglutenintolerancewiththeat-homeGlutenTest.Thissimpletestonlytakes5minutesandishighlyaccurate,detectingglutenintoleranceassociatedIgA-antibodieswithafingerprickbloodsample.

The BioRevive Gluten Test is available in pharmaciesnationwideforonly$29.95.

CAnCer KILLer

Cancercellsthriveinanacidicenvironment.Themainculpritsthatcauseanacidicenvironmentaresugar,redmeat,alcohol,caffiene,andrefinedandprocessedfoods.Adietmadeof80%freshvegetablesandjuices,wholegrains,seeds,nutsandalittlefruithelpsputyourbodyintoanalkalineenvironment.About20%ofthisdietcancomprisecookedfood, includingbeans.Onebenefitoffreshvegetablejuices is theyprovide liveenzymesthatareeasilyabsorbedandreachdowntocellularlevelswithin15minutestonourishandenhancegrowthofhealthycells.Toobtain liveenzymesforbuildinghealthycells, try todrinkfreshvegetable

juice(mostvegetablesincludingbeansprouts)andeatsomerawvegetables2or3timesaday.

Cancercellscannotthriveinanoxygenatedenvironment.Exercisingdailyanddeepbreathinghelpsgetmoreoxygentoyourcells.Soawholesome,nutritiousdiet,someexerciseandstressmanagementhelps

reduceyourriskofcancer.Nothingtoocomplicatedabout that! In fact, I thinkalifestylelikethiswouldwardoffmanyills!

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HEALTH

OVER THE NEXT FEW ISSUES, WE WILL ARM YOU WITH ADVICE AND TIPS ON HOW YOU CAN LOSE BODY FAT AND KEEP IT OFF FOR LIFE. NO MORE YO-YO DIETS, NO MORE DEPRIVATION. INSTEAD, A GREAT NUTRITION PROGRAM YOU CAN FOLLOW FOREVER. AN EXERCISE REGIME THAT WILL SUIT YOU AND YOUR PREFERENCES, AND A FEW MOTIVATIONAL TIPS TO KEEP YOU ON THE RIGHT TRACK. SO LET’S START AT THE BEGINNING AND PUT YOU ON A PATH TO LIFELONG HEALTH AND VITALITY. ARE YOU READY?

sParKing off your PrograM

WEIGHT LOSS byCHRISDOWNIE

Imagineyousuddenlyfoundyourselfadriftintheoceanwithonlyalifepreserver,butnoideawheretheshorelinewas.Asfarastheeyecansee,there’sonlythesamewidebluevastness.Whatwouldyoudo?Probablytreadwater,battlingwavesandstrugglingagainstthecurrent.Butwithoutacleardirection,you’dsoongrowdiscouraged.That’swhat life is likewhenwehaveno

focus.Wedriftabout,goingtowork,payingourbills,reactingtowhatevercomesourway,butfeelingrudderless.Wemayevenbehappyfor themostpart.Buteventuallydaysturnintoyearsandwefindourselvessofaroffcoursethatwe’velosttrackofthedreamsweoncehad.

Havingfocusprovidesareferencepoint-alighthouseonthehorizontoswimtowardwithenthusiasmandhope. Itpreventsus

fromfloating,adriftinourownpersonalsea.Tomakeany lastingchangeorachieveanymeaningfulgoal,youneedtoknowwhereyouwanttogoandhowyou’regoingtogetthere.

Withoutagoalline,thegameoffootballmakesnosense,andneitherdoesthegameoflife.ThedayIsatdowninmywindowlesscubicleatmydesk jobandactuallymademyself focusonwhatwas important tomewasaturningpoint.Beforethis,mylifewasahecticblur,rushingfromonedisconnectedactivity toanother. Igobbledmyfast foodmeals, Imetdeadlines, Imadeoccasionalsprintsupanddownmydriveway.ButIwasreallyheadednowhere.Likemostpeople,my typicaldaywas

chokedbydozensofsituationswhereIwastossedaboutbyexternalevents.Aphonecall,acomplaint,aco-worker’sactionmight

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HEALTH

the key to any successful weight loss and fitness program is focus

and goal-setting. derailanyvagueplanofmyown.Myfutureseemedtobespinningoutaheadofmeofitsownaccord.Isawmyself,asifinatime-lapsephotograph,sittinginthesamechairasmyhairgrayedandmybodybent.Itwasn’tthatbeinganaccountant ina largecorporationwasadreadfulfuture,itjustdidn’tfeellikemyfuture.

Likemostpeople, I’dbeenvagueaboutmygoals,asifIsomehowdidn’tdeservetohave,letaloneattain,them.Icarriedaroundaknapsackofhalf-bakedwishes,ideasofwhatIshould want,andcomparisonswithothers.Inthisway,Idriftedaroundlikeacorkintheocean, lettingthewavesofexternaleventsandotherpeople’sexpectationsdefinemydestination.Oneofthesurprisingdiscoveriesofpositivepsychology-afieldthatfocusesonhappiness-isthatcontentmentandmeaningin lifedonotarisefromtheusualsuspects,suchaswinningthe lotteryorbeingyoungandbeautiful.Theyarise,amongotherthings,throughthepursuitandattainmentofgoals.

GoALS ArE DrEAmS wITh DEADLINES

TheJapanesecarp,orkoi,hastheabilitytogrowaccordingtothesizeofitsenvironment.Placedinasmalltank,itgrowstonomorethantwotofourinches.Ifplacedinalargerbodyofwater,itcanincreasetothreetimesthatsize.Luckily,humansdon’tphysicallyexpand

andcontractbasedonthedimensionsoftheirsurroundings.Butwedodevelopemotionally,intellectuallyandspirituallyaccordingtoourenvironment.Whilethecarphasnochoicebuttoaccepttheboundariesofitsworld,wearefreetoovercomeourlimitsandchartthedimensionsofourlives.That’swheregoalscomein.Thehabit

of focusingongoalsprovidestheessentialframeworkforallpartsofyourlife-theblueprintforyourdeepestdesires.Most importantly,goalsbringmeaningtoeverythingyoudo.Whenyou’re leadinga lifegearedtowardamission,eventhemostmundanetasksseemtotakeonsignificance.Ratherthandreadingthem,youfacethemwithnewenergyanddedication.

Long-termgoalsareusuallyoneyearormore,butcanbeshorterdependingonthegoal.Medium-termmilestonesareusuallyonetothreemonths.Short-termactionstepsareusuallylessthanonemonth.

BUILDING BLoCk: VALUES AND BELIEfS

Weallhaveadeepwish,aninnerinklingofwhatwewanttoaccomplishandthevalueswewanttoliveby.Butwithsomanydistractions,itisoftenhardtoholdonto,likeagoldencordthatispulledfurtherawayastheyearsgoby.Tobepowerful, your goals shouldbe

alignedwithyourcorevaluesandbeliefs.Whenyouareclearaboutyourvaluesandbeliefs, theyareanaturalpartofyourdailyactions.Eachgoalanddecisionisrootedinthem,likeflowersinsoil.Andthesevaluesactasbothananchortokeepyougroundedinwhatyoubelieve,andacompassthathelpsguideyouthroughyouradventure.Butwhatifyouhaven’tyettrulyfiguredoutyourvaluesandbeliefs?That’sfine.Thisissomethingsoimportant thatyou’renotexpectedtofigurethemoutinafewminutes.Simplykeeptheminmindandcomebacktothislaterafteryouhavehadmoreexperienceinotherareas.Thinkabout:

• Whattrulydrivesyou?• Isthereaclashbetweenwhatyoubelieve

andwhatyou’retryingtoaccomplish?• Are you working each day toward

somethingthatreallymatterstoyou?Forexample,havingastrongworkethic

andthedesiretoprovideforyourfamilymightbeadeeplyheldvaluethathelpsdetermineyourpurposeinoneormoreroles.

PUrPoSE AND VISIoNLocatingyourpurposeandyourdeepest

lifeintentionscanhelpyoumovewithgreaterclarityeachdayofyourlife.Yourpurposeiswhatdefinesyour life. It ismorethanyouroccupationordailyresponsibilities; it’s thereasonbehindyourexistence.Beingagreatmotherormakingapositivecontributiontoyourcommunitymaybeyourpurpose.Youcanevenhaveapurposeforeachroleinyourlife-asanemployee,aparent,aspouseoracommunitymember.

Yourpurposeisdrawndirectlyfromyourvaluesandbeliefs, justaswater isdrawnfromawell.Yourpurposethenbecomesthefoundationforsettingyourgoals.Yourvisioniswhatyourfuturelookslikewhenyourpurposebecomesareality.Therearetoolstohelpyouenvisionthisfuture,usingthestrengthofyourpowerfulmind.

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HEALTH

BUILDING BLoCk: GoAL-SETTING

Weallneedtofeelthatourgoalsareinfusedwithpurpose.Powerfulgoalsshouldbe:Unique: Agoalshouldnotbesomethingthatyourwifewantsforyou,orpartofyourofficemate’sNewYear’sresolution.Tobeeffective,itmustbeallyours. Itmustarisefromyour

deepestpersonaldesiresandpassion.Concrete: Goalsshouldbeexactandtime-specific.“Iwanttobefitsomeday”or“Iwanttoloseweight”istoovague.Youshouldtrytodefineyourgoals inconcrete, tangible language.“Iwantto losefivepounds infourweeks” isarealistic,concretegoal thatcanbemeasuredandtracked.However,sinceit’softentrickytosetspecificweight-lossgoalsforavarietyofreasons,youshouldbeflexiblewiththisone.Inner-directed: Losing weight orbecomingfitbecauseyou’refeeling

dissatisfied or you’re comparing yourselfwithaslendermodel isnotapositivegoalbecauseitisoutwardlyfocused,ratherthandirected insideyou.Losingpoundsforyourownreasonswillmakeyour journeyuniqueandpowerful.Youwon’tbetryingtofit intoanyone’sclothesbutyourown!

Harmonious: Yourgoalshouldnotconflictwitheitheryourvaluesandbeliefs,oryourlife’spurpose. Ifyouwanttobeawealthybusinessperson,butbelievedeepdownthatmakingmoneyisimmoral,theclashbetweenyourgoalandyourdeepbeliefswill inhibityourprogress.realistic: Itprobablytookyouyearstogaintheweightthatyounowwanttolose,soyoucan’tpossiblyloseitallinoneweekwithoutgoingintostarvationmode.Butyoucanloseatleastsomeoftheweightinthattime.Startoffwithagoalthatischallenging,withoutbeingsooverwhelminglyambitiousthatyou losesightof it.Thenremembertobreak itdownintosmall,gradualsteps.Written: Thereissomethingpowerfulabouttheactofwritingdownyourgoals.Theyarenolongeretherealthoughtsorwishfulthinking,butthereonthepageinblackandwhite.That’swhyyoushouldexplicitlyspelloutyourmainobjective,beingastangibleandspecificasyoucan.You’llbeamazedathowthiskindofconcretefocusclearsthewayforyoutobeginmovingintherightdirection.Itbringsyououtofthefogwhereitisdifficulttonavigate,intothesunshinewhereyourpathisclear.

there is something powerful about the

act of writing down your goals. they are

no longer ethereal thoughts or wishful

thinking, but there on the page in black

and white.

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SEEING ITSeeing your own purpose and goals,

actuallyenvisioningthemwithintensefocusandconcentration,isakindofvisualisation,apowerfultechniqueusedbypeakperformers.CharlesGarfield,adoctorwhohasperformedresearchonpeakperformers,studiedNASAastronautsandobservedhowtheyrepeatedlyrehearsed in simulated environments theactionstheywouldeventuallyperforminspace.Hefoundthatpeakperformers,whether insports or business, were visualisers whotrainedtheirminds,aswellastheirbodies.Theydevelopedpowerfulmental images,seeingintheirmind’seyetheirultimategoalsandthestepstoachievingthem.

Imageryisthelanguageourbrainsusetocommunicate.Theaveragepersonhasatleast50,000thoughtsandimageseveryday,manyofthemnegative.Mostofusarequiteadeptatconcentratingonnegativethoughtsandimagery,suchas“I’llneverlosethisweight”or“I’mgoingtobestuckinthisjobforever”.Butwitha littlepractice,youcanuseyourimaginationinapositivewaybyenvisioningyourdesiredgoal.

Takeafewmomentsseveral timesdailytoenvisionyourself,asvividlyandclearlyaspossible, livingyourbest life-doingwhatyouwish,alongsidethepeopleyou love, inasettingyoudesire.Thereyouare,slenderandfit,joggingdownasunnybeachwithyourchildren.Thereyouarestanding infrontofthemirror,smilingatthereflectionofyourself,healthyandstrong.Thereyouareperformingthesmalldailystepsthatwillleadtoyourgoal-drivingpastthefast-fooddrive-thru,exercising10minutesaday,sittingdownwithyourfriendstoahealthymeal.See it,experiencehowitfeels,andvisualiseyourownbestpotential.ThisisatechniquethatisavailablenotjusttoCEOsandgold-medalwinners,buttoallofus.Itisapowerfulwaytochannelyourenergiestowardyourownuniquegoal.

SAyING ITThewordswesay,internallyandexternally,

havetremendouspower,yettheyareoftenfullofdoubtandfear.Convertingyourgoalsintopositiveaffirmationsisanotherwaytofocusintensely.Replacingnegativeinnerdialoguewithupbeat thoughtsfloodsyourmindwithpositivemessages.Simplysayingaloudeachmorningandeveningthatyouaregoingtoachievethethingsyouwantisapotentwaytoremainfocused.Affirmationsthatcanbetailoredtoyour

lifeinclude:“Iamhappy,healthyandfree”or

“Ipossesshealth,wealthandlove”or“Iamwillingtospendthetimeandenergytomakemylifestylehealthyandhappy”.Positive affirmations also promote

optimism,anothercomponentofameaningfullife.Peoplewhoareoptimistsexpectpositivethingsandaremoreadeptatnoticingandtakingadvantageofopportunitiesaroundthem.Optimiststendtobephysicallyandmentallyhealthier,andbetterthanpessimistsinovercomingnegativeexperiences.Affirmations also promote gratitude -

takingtimeinthemiddleoflifetosavouryourblessings. Another contention of positivepsychology is thatpeoplewhogivethanksfortheirgoodfortune,ratherthandwellingontheirmisfortunes,aregenerallyhealthierandhappier.Ratherthanhappinessmakingthemgrateful, itseemsthatbeinggratefulhelpscreatetheirhappiness.

how To BE yoUr owN GoAL-SETTEr

• Getorganised.Tobeincontrolofyourlife,youneedtobeorganised,withsystemsinplacetohelpyoumoveefficientlytowardyourgoalsandreducestress.

• Knowhowtoprioritise.Learnhowtoputtasksinthecorrectorder,frommostimportanttoleast.Otherwiseyoumayfindyourselfconstantlybusy,butnotmovingeffectivelytowardyourgoals.

• Beavisualiser.Channeltheincrediblepowerofyourmindtoactuallyseeyourselfandyourlifethewayyouwantittobe.Thisisagreatwaytostayontrackandreachyourdreams.

• Innovateandbecreative.Cultivatingtheabilitytogobeyondthetraditionalwaysyou’vedonesomethingcan leadtopowerfulnewsolutionsinmanytypesofsituations.

This is an edited extract from The Spark: The Breakthrough Formula for Losing Weight, Getting Fit and Transforming Your Life by Chris Downie (Hay House, $34.95).

betterhealthmag.com


HEALTHHEALTH

HIGH dENSITYNUTRITION

Eventhoughthisarticleisaboutchoosingfoodswithgreaternutrientvalue,Ireallycan’ttalkabouthealthyfoodwithoutfirstmentioninghealthywaystoeatthem.Eatwithawareness,joyandappreciation.Observeandrememberwhat isgoodaboutthemealand letgoofanythingthatmightnotbeoptimal.Alkalinity in thebodystartswithalkaline

thoughts.Alkalinethoughtsaretheonesthatmakeyoufeelgood.Gratitude,appreciation,loveandjoyareat thetopendofalkalinethoughts. Having these sorts of thoughtstowardsyourfood,andwhileeating,canhaveanamazinglypositiveeffectonyourhealth,vibrancy,overallenergyandlongevity.The ratio between protein, fats and

carbohydratespermeal iscritical.Thebestworksonthissubject-forthelast25years-arethebooksbyDrBarrySearsonwhathecallsTheZone.EntertheZone,hisfirstbook,wasbasedonNobelPrize-winningresearchintotheactionsof foodonhormones–andthereforeeverythingelse.Six smaller meals, rather three larger

meals,appearstobebetterformostpeopleforanumberofgoodreasons,includingbetterbloodsugarand insulin regulation,easieronthedigestivesystemandconstancyofmetabolism–allgreatforweightmanagementandimprovedenergy.

OK,nowfortheactualfoods.Thisisinnowayanexhaustivelist,butit’sagoodplacetostart!Simply,thinkSLOWwhenyouchooseyourfoods:

Seasonal(freshnotfrozen)Local(notimported)Organic,biodynamicoratleastfreerangeWhole(notextract)

byNAVINARDEN-WOOD

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GoING hDN wITh SNACkS

Super high nutrient density shake-cleanfilteredwater,purewheyproteinconcentrate,lecithin,kefir/yoghurt,cacao,maca,acai,rawhoney,molasses,cinnamon.

Super high nutrient density snack -softwhite cheeses (especially by Paesanella)or freshgoatscheese(eg.by180Acre)ontoasted spelt wholegrain sourdough (bySonoma)toppedwitha littlesugarless jam(eg.StDalfours). wrAPPING IT ALL UPToparaphrasethebrilliantDrJamesChestnut,wellnessisnotdependantonluck,genesorgerms, it’sallabouthowweeat,moveandthink.

Thetrickistostartincorporatingalittleofthisstuffintoyourroutineandnoticehowyoufeel, thengraduallyaddmoreandmoreofthemintothemix.You’llfindthatcravingsfornot-so-goodfoodsreduceasyourbodygetsmoreofwhatitreallyrequires.Eatwithappreciation.Havefiveorsix

smaller,butmorenutrient-dense,tastymealsthroughouttheday,ensuringproteinandgoodfatsarepresent ineachmeal. It’sbetter tohaveawholecheatday,eatingasmuchbadfoodasyouwant,thantohavealittlecheatmealonceaday.

Exerciseregularlyinavarietyofways.Makeithighintensityforshortperiodsoftime(10to30minutes).Highintensitymeansyougoasfastandhardandheavyasyoucan,withoutsacrificingcorrectbiomechanics-staysafe!

Learnandpracticewaystomanagestressandhavefun.Thisonecannotbeoverstated!

It’sallaboutprogression,notperfection.Tendingtowardsthiswayofwellnesswouldseeagradual improvement inallbiologicalmarkersofcellularhealth,longevityandvitality.

HEALTH

oN ThE ShoPPING LIST

Vegetables:Allofthem,butlimitthosewithahighGlycemicIndexeg.potato.Reallygoodonesincludekale,spinach,broccoli,beetroot,celeryandcarrot.Goforlotsofcolours.

Proteins:Calf liver,beef, lamb,eggs,fish,chicken,turkeyandhighqualitywhey.

Fats:Cooking-butter,coconutoil,ghee,ricebranoil.NOTtobecooked,butgreatcold-extravirginoliveoil,avocado, lecithin.Fatsarethemostcomplexmacronutrient,butacoupleofsimplerulesaretoavoidtrans-fatsandincreaseyourconsumptionofomega-3s.Checkout thefantasticresearcharticlesbySallyFallonfromtheWestonAPriceInstituteonthewebforclearandin-depthinformationaboutthemanybenefitsoffats.

Fruit:Mostofthem,butinmoderation,astheytendtobehighglycemic.Theyareparticularlyusefulbeforeandafterexercise.

HDn Grains:Spelt,millet,amaranth,quinoaandanygrainsprouted!Refinedsugarsandrefinedgrainsareamongtheworstthingsyoucanfeedyourbody.Trytoavoid!nuts and Seeds:Alloftheminmoderation.Theymustberawandstoredinairtight,coolcontainersastheiroilsarevolatile.Goodonesincludehemp,flax,sunflower,pumpkinseeds,almonds,macadamiasandwalnuts.

Superfoods:Cacao,maca,goji,acaiandotherberriesingeneral.Spirulina,wheatandbarleygrass.

Therapeutic Tasty AdditionsSavoury -seasalt,vegiesalts(herbamare),turmeric,cayenne,balsamicvinegar(agoodagedone),allherbs,garlic,onionandginger.Sweet - rawunheatedhoney,black strapmolasses,rapadura/panellaandcinnamon.

Cultured Foods:Kefir,yoghurt,sauerkraut,anythingproperlycultured/fermented,natto,organicbrownriceandmiso.

Great Detoxification Agents:Apples(forpectin),pears,beetroot,parsley,coriander,zeoliteandpsyllium.

Supplements: Magnesium, omega-3s,probiotics, zincandCoQ10 (as thesearedifficulttogetinfoodingoodquantities).

RESOuRCES

www.westonaprice.org

NourishingTraditions

bySallyFallon&MaryEnig

EntertheZonebyDrBarrySears

ProteinPowerbyDrMichaelEades

ThePrimalBlueprintbyMarkSisson

www.crossfit.com

TheBiologyofBeliefbyDrBruceLipton

betterhealthmag.com


SLOW AGEINGhow to feel better

live longer

HEALTH

byDRJOEKOSTERICH,MD

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SomehowIdoubtthere isafountainofyouthhiddensomewhereinaforestorcave.NordoIbelievemanypeoplereallywanttoliveforever.However,whatthevastmajorityofpeopledowant-especiallyastheymoveintotheir30s,40sandbeyond-istomaintainahealthybody,activemindandasenseofvitalitysotheycancontinuetoenjoytheirlives.So the basic rationale of anti-ageing

medicineisnotaboutstoppingthepassageoftime,butaboutpreventingorslowingtheeffectsofageing,andmaintainingorevenenhancingthehealth,wellbeingandvitalityofpeopleastheyadvanceinchronologicalage.

Theanti-ageingmedicinemovementbeganintheuSin1993andthefoundersmainlycamefromasportsmedicinebackground.Insportsmedicine,doctorsdealwithfitandhealthyindividuals inpeakcondition,attemptingtofurtherenhancetheirconditionandhealth.Sothequestionarose,ifwecanimprovethehealthandvitalityoffitathletes,surelywecanimprovethehealthandvitalityofeverybody.

untilrecently,itwasacceptedthatmanyofthechangesassociatedwithageing-suchasareductioninbonedensity,musclemass,mentalsharpnessandenergy levels-areanormal,naturalconsequenceofageing.Itwasalsooncebelievedthattheearthwasflat.Wenolongerbelievethis.Many, ifnotall,of theeffectsofageing

comeaboutthroughchanges inyourcellsasthecellsturnover.Thehumanbodyisinaconstantstateofrenewal.Atamolecularlevel,over95%ofyourbodytodaywasnotyourbodytwoyearsago!Cellsareturnedoverandreplaced,andnewDNAandproteinsaremanufactured.Ifwecanfindoutwhatleadstothesechanges, it followsthatwemaybeabletoinfluence,delayorslowtheonsetofthesechanges.

Itisinterestingtonotethatthroughour20sand30s,ourbodydoesn’tchangetoomuch.It

seemstobeabletomaintainitselfandrepairitself.Further,ithaslongbeenobservedthatsomepeopleshowage-relatedeffectsmorethanothers.Some80-year-oldscanpassfor60,whileconverselysome50-year-oldslookmorelikethey’re70!There isnodoubt thatsomeof this is

relatedtoyourgenetics.However,regardlessofthegenesthatyoustartwith,ithasmuchmoretodowithwhatyoumakeofitandhowyoulookafteryourbody.Thecarthatisnotregularlytuned,orfilledwiththewrongtypeofoilorinsufficientcoolant,willnotrunaswell,orlastaslong,asthecarthatisproperlymaintained.Soitiswithyourbody.Thereareanumber

of emerging theoriesabout ageing. Thesemainly relate to thereducedefficiencyofyourcell’srepairandmaintenance functions, together with thedamagedoneatamolecularlevelfromfreeradicals.Currentlynosingletheorydominatesourthinkinganditisindeedpossiblethattheprocessismultidimensional.Studiesofpeople inOkinawa,Japan–

wheretheworld’soldestpeoplereside–havebeendone,comparingtheirlifestyles,dietaryhabitsandotherfacetsofhowtheylivewithAmericanpopulations.Thesestudieshaveidentifiedmentalandphysicalactivity,togetherwiththetypeandquantityoffoodconsumed,asbeingofvitalimportance.Asexpected,theJapanesehadstrongerbones,lessbodyfatandbetter leanmusclemassandstrengththantheirAmericancounterparts.So what is involved in an anti-ageing

program?Naturallyprogramsareindividualisedaccordingtoindividualcircumstances,butwillincludeaspectsofthefollowing:

REGARDLESS OF THE GENES THAT YOU START WITH, AGEING HAS MORE TO DO WITH WHAT YOU MAKE OF THOSE GENES AND HOW YOU LOOK AFTER YOUR BODY AND HEALTH.

HEALTH

FOR AS LONG AS HUMANS HAVE BEEN ON PLANET EARTH, WE HAVE BEEN SEEKING WAYS TO MAKE OURSELVES LOOK BETTER, FEEL BETTER AND LIVE LONGER. ANCIENT MYTHOLOGIES INCLUDE STORIES ABOUT FOUNTAINS OF YOUTH. MORE RECENTLY, HOLLYWOOD AND POPULAR CULTURES HAVE FANTASISED ABOUT REMAINING YOUTHFUL AND HEALTHY POSSIBLY FOREVER.

betterhealthmag.com


1. NUTrITIoNItisimportanttorestricttotalcalorieintake.

Youshouldonlytakeinasmanycaloriesasyourbodyrequires.Mostofustendtoeattoomuch. Ithasbeenshownthatbyrestrictingcalorie intakealoneanddoingnothingelse,it is likelyyouwill live longer. It is importantto take in an adequate amount of proteintomaintain leanbodymass,andtotakeinadequategoodfatssuchasavocadoandoliveoil.Itisrecommendedwesubstantiallyreduceintakeofcarbohydrates,particularlyrefinedcarbohydrates.Focusonvegetables,fruitandwholefoods.AimforaBodyMassIndexoflessthan25,andapercentagebodyfatoflessthan25%(men)orlessthan30%(women).

2. ACTIVITyItisimportanttobeactiveonadailybasis

andtoexerciseonatleastfour-preferablysix-daysperweek.Youneedtodoaerobicexerciseforcardiovascularfitness,resistanceexerciseusingweights to strengthenmusclesandbones,andstretchingexercisesforflexibility.

3. SUPPLEmENTSAlargenumberofpeoplerequirevitamin

and/ormineralsupplements,dependingontheir circumstances.Recommendeddailyallowancesofmostvitaminsandmineralsarebasedsolelyonamountsneededtostopadeficiencystate.unfortunately,someoftheresearchbehindthesefigures ishighlyquestionable, and official recommendedallowancesoftendonotreflecttheoptimumamountyourbodyneeds.

4. STrESS LEVELSItisimportanttodealwith,andmanage,the

stressesinyourdailylife.Practicessuchasyoga,taichi,meditationorbioenergeticscanassistwithcalmingyourmindandsoothingyourbody.

5. SLEEPIt is very important to get adequate,

restfulsleepsoyourbodycanrecuperateandrecharge itself.Mostadultsneedeighthoursrestpernight.Reducingstimulationpriortogoingtosleepandcreatingaharmonioussleepenvironment isalso important.useofherbssuchascamomileteacanbesoothing,ascanuseoflavenderoilinacandleburner.Thenaturalhormonemelatoninmayalsobehelpfulforsomepeople.

6. ToxINSWhereverpossible,reduceyourexposure

to,andintakeof,toxins.Thisincludesstoppingtobacco,lookingatyouruseofchemicalsinthehouseholdandgarden,andtakingacloserlookat foodadditivesandpreservatives. Itisalso importanttomaintainanadequateintakeofantioxidants, frombothfoodandsupplements.Asmallamountofalcoholisok,particularlyredwine,whichhasantioxidants.

7. PAmPEr yoUrSELfItisimportanttolaugh,havefunandgive

yourselftreats.Listentomusic,playwithyourchildrenorgrandchildren,walkintheparkonasunnyday–indulgeinupliftingactivitiesthatstimulateyourbody’sownendorphins.

Sincethemid-1800s,lifeexpectancyhasbeenincreasingat therateofaboutthreemonthsperyear.Thisgraphisnotstartingtoplateau.Wearelivinglongerandwillcontinuetodoso.Anti-ageingmedicineisnotafountainofyouth,nor is itawayof livingforever. Itisawayofmaintainingandenhancingyourhealthsoyoucanliveabetter,healthierlife.Asaconsequenceofthis,itislikelyyouwilllive longer.Chronologicalagewill remainagiven,butageingwillbeincreasinglyoptional.

betterhealthmag.com

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Always read the label. Use only as directed. If symptoms persist consult your healthcare practitioner. As a precaution do not take OmegaGen Cardio Cholesterol Formulation during pregnancy, or when lactating. OmegaGen Cardio Cholesterol Formulation is derived from shellfish; individuals with an allergy to shellfish should avoid using this product. OmegaGen Cardio Cholesterol Formulation may help to maintain cholesterol levels within the healthy range and improve the HDL/LDL ratio. Blood Cholesterol levels should be checked regularly. Ref: 1. Press Release. Human clinical study demonstrates superior Neptune Krill Oil NKO® pharmacokinetic profile. Nov 19, 2008. Financial sponsor Neptune Technologies & Bioressources Inc. 2. ORAC (Oxygen Radical Absorption Capacity) test. Researcher Brunswick Laboratories, Wareham MA 02571. Financial sponsor Neptune Technologies & Bioressources Inc. CHC 40955 - 07/09

OmegaGen Cardio Cholesterol Formulation

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Rich in Omega-3 and antioxidants

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OME1627_09A_Better Health Mag.indd 1 1/9/09 2:00:10 PM

betterhealthmag.com


bySIMONSTININATO

‘MMM’ IN MY METABOLISM?

GreetingsandwelcometotheWhattheHellHappenedtotheMojoinmyMetabolismShow!Youmaybeaskingyourselfthisveryquestionasyousitbackandgetcomfortable,reachforasliceofcomfortfood(or thatspeciallyprepared,calorie-controlledsnack)witha low-fat,decaf,soylatte.OK!Ofall thesubjectsdiscussedintheever-changingworldof

health,metabolismisperhapstheoneareathatiscloudedwiththemostmisunderstanding.Manypeopletooeasilygiveuptryingtounderstandtheconceptandblametheirmetabolismforalltheevilsitbestowsupontheirhips,thighs,tummyandbottom,aspunishmentforover-indulgenceinthegoodlife.“Ohno,it’smymetabolism’sfault!”understandingyourmetabolismgivesyoutheabilitytoharnessyourfat-burningpotential,insteadofitworkingagainstyou!

what haPPened to the

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27


whAT IS mETABoLISm?Inshort,yourmetabolisminvolvestwo

processes:Anabolism:Allthechemicalreactionswithinyourbody,encompassinggrowthandthemanyprocessesrequiredtobuildYOu.Forexample,growinghairandnails,andyourbodyhealingfrominjury.

Catabolism:Alltheprocessesinyourbodythatbreakdownfoodtoitssimplestformsoitcanbeusedbyyourbody.Forexample,breakingdownyourmorningmuesliintoitssimplestformofcarbohydratestofuelyourbody.Toputitsimply,thefoodyoueatisbroken

down to itsmost simple form through theprocessofdigestion. It isthenreconfiguredwithinyourbodyforgrowthandfunctioning.Withouttheprocessofmetabolism,youcannotlive.Fundamentally,metabolismisaverysimpleautomatedmechanismthatoccursinyourbodywithoutyougivingitasecondthought.

whAT IS BASAL mETABoLIC rATE (Bmr)?Youneedaminimumamountofenergy

tomaintainthefunctionofyourvitalorgans,suchasyourheart,lungs,brainandnervoussystem, liverandkidneys,whetheryouareawakeorasleep.ThisenergyrequirementiscalledyourBasalMetabolicRate(BMR).Thisistheamountofenergyyouburnwithoutmovingoreating.ItshouldnotbeconfusedwithyourBMI(BodyMassIndex),whichisacalculationtodetermineyouridealbodyweightforyourheight.

IfyouareinterestedinknowingyourBMR,itcanbecalculatedafterfastingfor12hours(toavoidincreasesinmetabolismduetodigestionoffood).Thebesttimetodothetestisfirstthinginthemorningafterhavingnaturally fastedduringyoursleep.KnowingyourBMRallowsyoutoestablishabaseline,which isusefulifyouaretryingto loseweightor increaseyourmetabolismthroughgoodnutritionandregularexercise.

whAT CAN CAUSE my mETABoLISm To SLow DowN?Ageing.Asyouage,yourmetabolismnaturallyslows.However,moreresearch isshowingthatthisdeclinehaslesstodowiththeageingprocessandmoretodowiththefact thatwebecomelessactiveasweage.Reducedphysicalactivityequalsreducedleanmuscle.Leanmuscleisthefurnaceyourbodyrecruitstoburncaloriesandmaintainaqualityoflifethatisbothenergeticandhealthful.

Thyroid Function.Certainthyroidimbalancescan impactyourmetabolism.However,youwouldbesurprisedhowmanypeoplevisitthedoctorclaimingthyroid-relatedweightissues,onlytofindtheirthyroidisperfectlynormal.Theculprittendstobeovereating,oneofthemaincausesofmetabolicslow-down.

Dieting.Starvingyourself,ordieting,isanotherfactorthatcanslowyourmetabolism.Whenitcomestolosingweight,thegeneralruleofthumbistoexpendmoreenergythanyouconsume.Althoughthisworksformostofus,othersfailtoshiftthatfatevenwhentheyfollowthestrictestdiet.Thereason issimple:youcannotoutsmartyourbody!Assoonasyourestrictyourcalorieintake,yourbodyisawaketothisandbeginsto‘economise’itsenergyexpenditure,andyourmetabolismslows.Yourbodyeffectivelygoesintostarvationmodeandtendstosparethefatstores,ratherthanusethemup-theoppositeofwhatyouwant!Whenyoufinallycan’tbeatyourbody’scryforfood(particularlythefast,energy-providingkind),offyougoonafeedingfrenzy.unfortunately,yourbodyprotectsagainstanotherstarvationand,ratherthanconvertingthisfoodtoglycogenandstoringitinyourmusclesforimmediateuse,itthinksaheadandstoresitasfat,abitlikeacamelstoringfatinitshumpforatrekacrossthedesert.Low-caloriediets tendtoencouragethiskindofyoyoeffect,resultinginevenbiggerhumpsthanwhenyoustarted-andlocatedjustwhereyoudon’twantthem!

what haPPened to theresearch is showing that this decline has

less to do with the ageing process and more to do with the fact that we become

less active as we age

HEALTH

betterhealthmag.com


whAT CAN I Do To INCrEASE my mETABoLISm?

Herearetwowaysyoucansuperchargeyourmetabolism:1. Regular Exercise:No surprises here!

Physicalactivityhasaprofoundeffectonyourenergyexpenditure.Thegreatnewsisthatyoucanincreaseyourmetabolicrateby10timesduringcontinuous‘bigmuscle’ activity, such as resistancetraining, fastwalking, tennis,cyclingorswimming.undernormalcircumstances,physicalactivityaccountsfor15%to30%ofyourtotaldailyenergyexpenditure.

2. TheThermogenicEffectofEatingandEating Particular Foods: Eating foodincreasesenergymetabolismintwoways.Thefirstresultsfromtheenergyneededtodigestthenutrientsandfibreinyourfood.

Thesecondrelatestotheactivationofyournervoussystemtostimulateyourmetabolicrate.Theeffectofjusteatingcanincreaseenergyuseby10%andreaches its maximumeffectivenesswithinonehouraftereating.

Believeitornot,therearefoodsthatspeedupyour metabolism andtakeshortcutstoyourfatstores,helpingyouloseweight.

fooDS To PUT SomE ‘mmm’ INTo yoUr mETABoLISm

Almonds:Agreatsourceofmonounsaturatedessential fattyacids,antioxidants,protein,tracemineralsandthehungersuppressant,tryptophan.

Broccoli: If therewaseverasuperherooffood,thiswouldsurelybeit!Packedwithcancerfighters,immunityboosters,phytonutrientsanddetoxifiers-not tomention itsability torevyourmetabolism-thiskingoffoodsiseasytoprepareanddelicioustoeat.

Chilli:All thatheatyoufeelaftereatinghotchillipepperstakesenergyandcaloriestoproduce.Evensweetredpeppershavebeenfoundtocontaincapsaicin,thesubstanceinchillithatincreasesyourmetabolismformorethan20minutesaftertheyareeaten.

Green Tea: This is the main source ofepigallocatechin gallate, known better asEGCG. This healthy catechin speeds upyourbrainandnervoussystem,causingyourbodytoburnmorecalories.Throwastickofcinnamonintosuperchargetheburn!

Spinach: Inadditiontospeedingupyourmetabolism, spinach is agreat sourceofantioxidants,magnesium,potassium, ironandVitaminC.

Lean Turkey:Thisprotein-richmeatbuildsleanmuscletissue,causingyourbodytoburnextracaloriesandraiseyourmetabolism.

Sodon’tbescarednexttimeyouseethewordmetabolism.Itsimplymeansyourbody’swayoffunctioningandexpendingenergy.Ifyouwantyourmetabolismtobeefficient,eatwellandexercise.Simple!

DID yoU kNow ThAT yoUr rESTING mETABoLIC rATE

(rmr) ACCoUNTS for 60% To 70% of yoUr ToTAL

DAILy ENErGy ExPENDITUrE? INCrEASING yoUr fITNESS

AND LEAN mUSCLE mASS wITh ExErCISE ALSo INCrEASES

yoUr ABILITy To BUrN CALorIES whEN yoU’rE NoT

ExErCISING!

betterhealthmag.com

28 betterhealth spring 09

betterhealthmag.com

29


HEALTHHEALTH

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Foodproductiontodayisdesignedmoretoaccommodateoursupplychainsthantoprovideidealnutrition.Produceispickedbeforeitsprime,storedforlengthyperiodsandartificiallyripened.Littleisgenerallydonetopreservenutritionalquality,withmorefocusonmanagingthevisualpropertiesformaximumsales.

Moderntimeshavehardlyseenapinnacleinhumandevelopmentin termsofhealthandwellbeing.Fromarchaeologicalevidenceandrecordsoflivingcultures,suchasthatoftheAustralianAborigines,ournutritionalstatushasbeenonadownwardtrendthroughtime.

AnanalysiswasdonerecentlyofthefossilizedfootprintsofagroupofAustralianAborigines,presumablyahuntingparty, runningontheedgeofalargemudflatinwesternNSW.Itwascalculatedthatthesehuntersweremovingalongatabout37km/h.

byVICCHERIKOFF

AUSSIE BUSH TUCKER

a hidden treasure of nutritious treats

betterhealthmag.com

31


HEALTH

ComparethistothespeedoftheJamaicansprinter,usainBolt,whosestate-of-the-artrunningshoesandclothing,commitment toyearsoftrainingandaspecialdietdesignedtoenhancehisperformance,nottomentionstate-of-the-artrunningtrack,allowedhimtopeakhalfwaythroughhisworldrecord100msprintatonly42km/h.TheAboriginesroutinelymanagedsuch

featsofperformancebecauseoftheirgreatermusclebulk- longer,thickermusclefibresthatwere exercisedmore often andmorestrenuouslythanwedotoday,andfromanearlierage.Thismusclemassandperformancewassupportedbytheirwildfooddiet,whichprovidedgreaterprolongedenergyexpenditure,andalsoaidedinspeedyrecovery.

WildfruitsandvegetablesinAustraliatendtobenutritionallydenseastheyaretypicallylowinwater.Theyarealsolowinsucrose,yetalsogoodsourcesofmicrosugars,whichmayplayaroleinregulatingantioxidantuptake,asthesemicrosugarsbindwiththeporinproteins,increasingthepermeabilityofcellwallstoantioxidants(aswellaschemotherapydrugs)andvastlyimprovingtheirbioavailability.Sour(low-sucrose) fruitsaboundinthe

Australianbush.Super-sourDavidsonplums,tamarinds, lillipillies, lemon aspen, wildrosella,and limesfromwoodlands,desertsandrainforestsarejustafewofmanymouth-puckeringfruitswhichAboriginesatewithdelight fromaveryyoungage.Thesehigh-acidsnacks(orcondiments,wheremeatswerecookedwithsour fruitstuffings)hadaglycaemic index loweringeffect,asorganicacidsdelaygastricemptying.Yet thestorydoesn’tendthere.Antioxidants inhighdosesandfroma

widevarietyofsourcesprovideanantioxidantcascadewhichappearstostopcells frombecoming insulin resistant, enhancingtheirability totakeupbloodsugars,whilealsoavoidingtheperilsofhighcirculatingsugarlevels,changinglivermetabolismandincreasingbodyfataccumulation,resultinginType2diabetes.Bywayofexample, Illawarraplumsare

mildlysweet,succulentforestfruitsfromtheeastcoastofAustralia.Theyarecurrentlygrowncommerciallyinonlylimitedquantities,althoughthisissuretochangesoonasresultsofnewresearchemergessuggestingthatsomebioactivestheycontainreducetheformationandgrowthoffatcellsinouradiposetissues.Theyalsohaveahighanthocyanincontent,withORAClevelsuptoseventimesthatofblueberries.Willthisbethenextbigweight-

Widely regarded as the world's leading authority on native Australian foods, Vic Cherikoff’s research has resulted in many important health discoveries. His analytical work confirmed the Kakadu plum as the world’s highest fruit source of Vitamin C. He has studied the components in a wide range of Australian herbs, spices and fruits and discovered some record-breaking levels of compounds which enhance our immune systems; protect us from the action of free radicals; work as homeostatic normalisers or adaptogens for blood pressure and heart rate; and are protective against ageing, arthritis and diseases of civilisation (diabetes, cardiovascular disease and obesity).

lossfood?Itseemsitmaybeoneofmany…Kakaduplumsareanotherwonder fruit.

Theyareworldfamousasthehighest fruitsourceofVitaminC,yetaretoocostlytobeacommercialnaturalsourceofthisantioxidant.However,theKakaduplumhasothersecretsrecentlyrevealed. ItsVitaminC isprotectedwithinminimallyprocessedfruitpulp,heldbyanoxalatebiofeedbackmechanism,thusmaintaininghighlevelsofthevitaminforaverylongperiod.Samplesof theplumcollectedfromarockshelf intemperaturesover45°Cyieldedfruitwhichwereshrivelledanddried,yetstillhadasmuchvitamincontentasaripe,freshlypickedorange.However,aqueousextractsisolatethevitaminfromitsprotection,leadingtothetypicalandrapidoxidationofascorbatetodehydroascorbate.Kakaduplumsarealsoarichsourceof

mucopolysaccharides,pectins, folate, iron,calcium,magnesium,zinc,gallicandellagicacids,quercetin/hesperitinglucosidesandkeampferol/luteolinglycosides.Theyhaveexceptionalantioxidantcapacityduetoaninterplayofover100beneficialcompounds.In summary, it is the micronutrients

describedabovethatarethepowerhousesin wild foods - the antioxidants, enzymeregulators,cellularrepair inducers, immuneboosters,co-factorsandotherwisebeneficialcompounds.Whilearecommendeddailyintakeorallowanceformanyofthesecompoundshasyet tobeestablished, theuseofwildfruits,herbsandspicesisofgreatnutritionalvalue.AnexampleofoneproductinthismarketisKakaduJuice™,whichincludes10wildfoods(and14conventionalsuperfoods).Thegrowingbodyofevidenceforthiswhole-foodbeveragesuggeststhatmanypeoplefromallwalksoflifewillbenefitfromthiswholefoodpreparation.

KakaduJuice™isavailablefromouronlineshopatwww.betterhealthmag.com.

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natUral health

if there is a way to do it better... find it!

thomas edison

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Ifyou’reolderthan35andhopingtogetpregnant, you’re ingoodcompany.Manywomentodayaredelayingpregnancyuntilwellintotheir30sandbeyond.TheAustralianBureauofStatisticsconfirmsthisgrowingtrend.

Atthesametime,theexpertsconstantlyremindwomenthatchildbearingatan‘older’agemeans greatly increased chances ofinfertilityandotherproblems.Thepregnancyrisks involved forwomen over 35 includeincreased rate of miscarriage, prematureor reducedbirthweightofbaby,maternalhypertensionanddiabetes.Thisraisesthequestion:isagereallythemostsignificantriskfactor? Indeed,manystudiespoint tootherriskfactors,suchasreducedhormonelevelsandnumberofova,reducedmitochondrialfunctioninovaandsperm,reducednutritionalstatusandincreasedexposuretotoxinssuchaschemicals,heavymetals,radiationanddrugsoveralongerlifespan.

Itislikelythatmanywomenwillcontinuetofocusoncareersbeforebabies,soitmaytakesometimetofindtheir idealpartner. Itisalso likely thatasignificantpercentageofcoupleswillembarkonparenthoodinasecondmarriage.Thereforethebenefitsofpreconceptionhealthcaremustberecognisedandpromotedaheadofinstillingfearintoolderprospectiveparents.

Sohowcanyouandyourpartnerpreserveyourfertilityandensurethehealthiestpossibleoutcomes? The answer is quite simple- pay close attention to your own healthbeforeconception.Thereasonfor theriseinreproductiveproblemswithagecanbe

NATURAL HEALTH

is age really the ProbleM?

TRYING TO FALLPREGNANT

AT 35!by Jan RobeRts

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NATURAL HEALTHNATURAL HEALTH

Fertility rates for older age groups have consistently increased since 1980. The fertility rate for women aged 30-34 nearly doubled from 1980 to 2008 (from 75.1 to 127.8 babies per 1,000 women). The rate for women aged 35-39 tripled (from 23.7 to 70.9 babies). The rate for women aged 40-44 more than tripled (from 4.4 to 14.1 babies), as the trend towards older motherhood continues.

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simply summarised as 21st century dietsandlifestyles.Ifyouplantodelayyourbaby-making,youandyourpartnerneedtofocusonnutrition,lifestyle,environmentandmentalandemotionalfactors.Themoreconsiderationyougivetothesefactorsandthelongeryourpreconceptionpreparation,thebetterthepay-off.Thefourmonths immediatelyprecedingconceptionarethemostcritical.

Comprehensivepreconceptionhealthcarehasbeenclearlyshowntogivesignificantprotectionagainstage-relatedsub-fertility,miscarriageandfoetaldefect.TheuniversityofNewEnglandisconductinganindependentstudyof67couplesontheNaturalFertilityManagement conception program at TheJocelyn Centre. Preliminary results showthat52%ofpreviously infertilecouplescanconceivewithinthefirstfourmonthsfollowingcompletionofpreconceptioncare.Over thelast30years,workingwithmanythousandsofcouples,TheJocelynCentre,despiteahighproportionofpatientsbeingintheirlate30s,early tomid-40sandbeyond,hasseenaninsignificantnumberofage-relateddefects.

5TIPSTOIMPROVEFERTILITY

DIET:eatadietrich inorganicwholefoods,avoidrefinedpackagedfoodand take robust, comprehensivesupplementation.

LIFESTYLECHANGES:giveupyourbadhabits(smoking,alcohol,caffeine)andbeginaregularexerciseroutine.

CLEANuPYOuRENVIRONMENT:inyourhomeandwork,avoidchemicalexposure,heavymetalsandreduceexposuretoelectromagneticradiation.

STRESS:reducementalstress,andfocus on positive, life-enhancingthoughts.

PRACTITIONER: treat any existinghealthconditions.

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4

3

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Thefollowingfactorsformthecoreofwhatyouandyourpartnermusttakeresponsibilityfor:Supportyour foundationorcorehealth.

An adaptogenic product for both of yousupportsfertilityandensuresallofthefollowinghealthpromotionmeasuresachieveoptimalresults. The best available products areFemenessence™and/orMacaharmony™forherandRevolution™and/orMacalibrium™forhim.Optimise your nutrition. An adequate

supplyofallthevitamins,minerals,essentialaminoacidsandfattyacidsarenecessaryforproperfertilityandforthewholereproductivecycletoproceedsmoothly.Improveyourdietandtakeabalancedcombinationofnutritionalsupplements.TheNFMProfessionalRangehasbeendesignedbyexpertstoprovidethemostcomprehensiveandrobustnutritionalsupport forpreconception,pregnancyandbreastfeeding.unlikefishoils,krilloilcarriesomega-3s in the form of phospholipidliposomes-littlepackagesthathelpyourbodyabsorbomega-3s.Theseessentialfattyacidsarevitalforeverystageofreproduction,fromfertilityrightthroughtoyourbaby’sbrainandeyedevelopment.

Makesureyourdietcontainsanabundanceoffresh,organicallygrownfruitandvegetables.Essential8Organicscontainsacombinationof eight fruit and vegetables in a highlyconcentratedfoodsynergyproduct.This isnotasubstituteforF&Vinyourdiet,butagreatwaytoaddallthoseimportantphytochemicalsthatcansupportyourpositivedietarychanges.ModernWesterndietsleadtoslightlyacidicpHinthebody.ButslightlyalkalinepHprovidesanoptimalenvironmentforfertility(andgeneralwellbeing),soEssential8Organicsprovidesaneffectivealternativetolargelyplant-baseddiets,whicharesometimesdifficulttoachieve.Takeagoodqualityprobiotic.Progurt

containsmultiplehumanstrainsandismanytimesmorepotentthanconventionalprobiotics.Easy-to-makeProgurtgivesyoutheequivalentof1,000capsulesinjustonelitreofyogurt.Detoxify.Eightglassesofpurifiedwater

everyday isagoodwaytostart.ThenewLivingWaterSeries5Filter fromWellnessis theultimatewaytoenhanceyourbody’sdetoxificationprocesses,aswellasimprovehydrationandsupport transportofnutrientsintocells.AWellnessFilterforyourshowerwillreduceexposuretotoxinssuchaschlorine.Youmightnotknowit,butyouabsorbupto300timesmorechlorinefromyourshowerthanfromyourdrinkingwater!

Avoid common social poisons, suchas cigarettes, alcohol, caffeine and otherdrugs, includingoralcontraceptives.NFMContraceptionandConceptionKitsgiveyoueverythingyouneedtoknowaboutswappingpharmaceuticalorchemicalcontraceptionforeasy-to-learnnaturalmethodsuntilyou’rereadytoconceive.

Avoidenvironmentaltoxicity.Thismeansreducingyouruseofchemical-ladenproductsandlimitingyourexposuretoelectromagneticradiation.Organic,toxicity-freeskincare,suchasCamarje, isagreatway to reduce theunhealthychemicalcocktail foundinmanyskincare products. Check out the Bioprodevicestoreduceexposuretoelectromagneticradiationfromyourmobilephoneandwirelessconnections.

Establisharegularexerciseroutine.Bothaerobicconditioningandstrengthtrainingareimportant.Reducestressandmaintainapositive

attitude.Regularsexisagreatstress-reductiontool.Productionofoxytocinatorgasmpromotescalm,connectionandintimacy.Regular(daily)sexisagoodwaytobuildspermquality.useanon-spermicidallubricantandtryaproductsuchasWomanZoneforeasierorgasms.Enlist the help of a knowledgeable

complementary health practitioner. AnaturopathorintegrativeGPwillunderstandtheimportanceoftreatingexistingconditions,suchasinfection,allergy,malabsorptionandhormonalimbalancespriortoconception.

Read‘TheNaturalWaytoBetterBabies:PreconceptionHealthcare forProspectiveParents’byFrancescaNaish&JanetteRoberts.

Believethateverythingyouaredoingcanmakethedifference.Optimalfertility,healthyfull-termpregnancy,shortandstraightforwardlabour,successfulbreastfeedingand,mostimportantly,abeautiful,bright,happy,healthybaby.It’sinyourhands!

Jan Roberts is a pharmacist, clinical nutritionist and international bestselling author of four books on healthy preconception, pregnancy, birth and breastfeeding. Jan’s books and recommended best-of-breed products for optimally healthy reproduction and beautiful healthy babies are available from Pure Health Direct at www.purehealthdirect.com.

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ANXIETYabout anXiety

by CYntHIa MoRton

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NATURAL HEALTH

Creatinganxietyaboutanxietyisaboutashelpfulasgettingangryatangrypeople.Whenwebecometheverythingthatwearesofearfulof,andself-righteousabout judging, thecyclecontinues, fromonerelationshiptoanother.AsGandhisowiselyputit:“Wemustbecomethechangewewishtoseeintheworld.”

IwasrecentlywanderingpeacefullythroughashoppingcentreinBrisVegasthatIhavebeenfrequentingsincemyteenswhenIneededtomakemyroutinevisittotheladiesroom.AsIshutthetoiletdoor,thefaceofaterrifiedwomaninanadvertisementstaredbackatme.Themessagepromotedaservicespecialisinginanxietytreatmentsandthesloganinferredthatyoucouldneverescapeit,thatitwouldbelikeaboogiemonster,alwayswaitingtogetyou,anytime,anywhere.

Istoodtransfixed,ignoringmyfullbladder,lookingatthedesperationonthiswoman’sfaceandrememberingthoseblackchaptersinmylife-asasuicidal teen,asingledivorcedmother,andanaddict inearlyrecovery-whenanxietywasaconstantstateofbeing.Iwouldwanderaimlesslyaroundthisveryshoppingcentre,emotionallycrippledbyafear-basedbeliefthatIwas,andalwayswouldbe,ahopeless,incompetentmess.Ifeltrelievedthat,duringthosephasesofmylife,advertisementslikethesewerenotpostedonthetoiletdoors!Weallhearthenewagemantrasthattellus

to‘letgo’or‘holdon’,butthesegeneralisationsonlyfeedouranxietyifwedon’tknowhowtoapplythem.Doyou‘holdon’ toanabusiverelationship?Doyou‘letgo’oftherighttovisitchildren?Theysaythat'wisdomisknowledgeapplied',butifyoudon’thavehealthyguidanceforapplyingtheknowledge,howcanyouactwisely, faceyour fearsandovercomeanxiety?

IwasvisitingarehabrecentlytoconductagroupwhenInoticedonawhiteboardinthegrouproomthefollowingwords:“Knowledgeisknowingthattomatoisafruit.Wisdomisnotputtingitinafruitsalad.”Sotheobviousquestion is:whenandhowdowecreativelyusethatbloodytomatocalled‘anxiety’thatweallhaveinouremotionalgarden?

Icanofferasuggestionthatalwaysworksforme:viewanxietyasahealthy,inbuilthumanalarm,likeaninternalambertrafficlight,indicatingthesimpleneedtobecautiousandlistentoour truth.Constructiveoutcomesresultwhenwehonouranxietywithoutshame.Freedomfromourfearsishowwemasterinnerpeace.

Soanxietycanbeusedasausefulkeytounlockthatheavydooroffear.Waitingforusontheothersideisarareandbeautifulfreedomandself-respectthatweonlydiscoverwhenwearebraveenoughtofaceouranxiety,ratherthanfeeditwithfear.

Anxietyisanormalandhealthycomponentofbeinghuman.InthewisewordsofDanishphilosopherSorenKierkegaard:“Anxietyisthedizzinessoffreedom.”

“ANxIETy IS ThE DIzzINESS of frEEDom.”

Cynthia Morton is a twice published best selling Australian author, painter, public speaker, mother of two teenage sons and CEOf and founder of the Emotional Fitness Foundation. Having worked with over 7000 Australians facing emotionally challenging life issues such as addiction, abuse, self sabotaging cycles, and depression, Cynthia is in high demand as an Emotional Fitness expert.www.emotionalfitness.com.

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NATURAL HORMONE

THERAPY

bio-identiCal horMones

by DR MaRtIn HILL

a new aPProaCh to healthy ageing

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the decline in hormones not only compromises quality of life, but is also associated with an increased risk of most

chronic, age-related conditions.

Weliveinanageingpopulation;ourlifespanis increasingandwillcontinueto increase,requiring a shift in our thinking fromdisease-based healthcare towellness, orpreventive-based,healthcare.Theadvancesinbiomedical technologiesandourrelativeprosperity have led us to have higherexpectationsofhealthyageingthanpreviousgenerations. Thisexpectation isdrivingamulti-disciplinaryapproachtomaintainingouryouthfulstate.Societyisalsomovingtowardsanintegrativeapproachtohealthmaintenanceby combining the best of traditional andcomplementarymedicaltherapies.

ThE hrT CoNTroVErSyThe hormone changes that occur as

weagehaveastrongimpactonhowwellwe age, and how young our bodies lookandfeel.Theoptionsfor treatinghormonalconditionsrangefromherbalremediesandnutritionalsupplementsontheonehandtomore conventional drug-based hormonetherapyontheother.Hormonereplacementtherapy, or HRT, has always been verycontroversial,attractinghighmediaattentionandsubjecttomuchdebate.However,therearevariousformsofHRTandeachmayhavedifferent outcomes. One option is in theformof 'bio-identical'hormonereplacement.Thetermbio-identicalmeansinthesamestructureasthoseourbodiesaremaking.Asiscommonwithsomecommercial formsofHRT, thesehormonesaresynthesisedfromplantsubstratesanddesignedtohavethesame structure as the human equivalent.Therehavebeenmanymisunderstandingsabouttheconceptsofbio-identicalhormonereplacementtherapy,withsomeinformationsourcespresentingdiametricallyoppositeviewpoints,forexamplewww.jeanhailes.org.auandwww.intlhormonesociety.org.

ThE PhySIoLoGy of AGEINGAgeing isassociatedwithadecline in

allhormones,beginningintheearly20swhentheyareoptimal.Thefirsthormonestodeclinein men and women are human growthhormonesandDHEA.Amorerapiddecreaseinsexhormones isseen inwomenaroundthetimeofmenopauseandthismayleadtotheclassicsymptomsofmenopause,such

ashotflushes,nightsweats,moodswings,lethargyandweightgain,amongstothers.Inmen, theprocess ismoregradual,butcanleadtoasimilarspectrumofsymptomsknownastheandropause.Otherfemaleconditions,suchasmenstrualdisorders,endometriosis,polycysticovariansyndrome,uterinefibroids,premenstrualsyndromeandobesity,maybe associated with hormonal imbalance.Fromacosmeticpointofview,thedeclineinhormonesisassociatedwithlossofmusclemass,increaseinbodyfat,lossofbonedensityandthinninghair.Theskinalso losestoneandelasticity,lackscolourandhydration,andbecomesdrier,thinnerandwrinkled.The decline in hormones not only

compromises quality of life, but is alsoassociatedwithan increasedriskofmostchronic, age-related conditions, such asheart disease, various cancers, diabetesandthemetabolicsyndrome,osteoporosis,autoimmuneconditionsandbrainageing,includingdementia,andgeneralsoft tissueageing.However,agrowingnumberofmedicalstudieshavereportedthatsupplementingthebodytomaintainappropriatehormonalbalancemayresultinareducedriskofsomeoftheseconditions.Ifthisisso,maintaininghormone balance is important as part ofanoverallpreventivehealthstrategy,whichincludesoptimumdiet,correctexerciseandnutrition.Naturaltherapiesassistthebodytocopewiththedeclineinhormoneproduction,butdonotaddressthebody'sdeficiencies.Supplementingthebodywithappropriate,individually-adjusted,dosesofhormones,ontheotherhand,willassistincorrectingthesedeficitsandmayimprovequalityoflifeandthelong-termoutcomeintermsofdiseaserisk.

ANTI-AGEING mEDICINEAnti-ageingmedicineisanewdiscipline

which incorporatesadvances inphysiology,nutritional science, molecular genetics,stemcell therapy, therapeuticcloningandnanotechnology. The aim of anti-ageingmedicine isprimarily toreducetheriskofdiseaseandmaximisethequalityoflife.Theemphasisisonquality,ratherthanquantityoflife.Amoreappropriatetermmightbehealthyorgracefulageing,astheaimistodieatanadvancedagewithoutdisease.

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DIffErENT formS of hrTTheproblemwithHRT,particularlywith

femalehormonereplacement, is that therearedifferentformsofhormonesandhormonalcombinations,aswellasdifferent formsofdeliveryofhormones.Therisksandbenefitsofeachcombinationaredifferent.WhenmedicalstudiesofHRTarequoted,theyusuallyreferto those reportingequineoestrogens–acollectionofpurifiedoraloestrogensderivedfromtheurineofpregnantmares,andanoraldrugderivativeofprogesterone.ThisformofHRThasbecomeverypopularoverthelast60years,particularlyinNorthAmerica,andhasbeenthesubjectofnumerouslargestudies,tothepointwherethetermHRThasbecomesynonymouswiththisformoftherapy.

Morerecentstudiesof this formofHRTindicatemodest long-termincreasedriskofbreastcancerandheartdisease,aswellasdecreasedrisksoffracturesandcoloncancer.However,itiscommonlyreportedthatnotalloestrogen-progesteronecombinationsofferthesamerisk-to-benefitprofile.InEurope,forinstance,transdermal(gel)oestradiol,whichisthemostimportantfemaleoestrogen,andoralprogesteronehavebeencommonlyprescribed

since1980.Long-termFrenchcohortstudiesofthishormonalcombinationhavefoundnoeffectonbreastcancerrisk,andasmallreducedriskover15years.Europeanstudieshaveshownthatoestrogensarebestappliedtopicallytoavoidadverseeffectsthatoccurwhentheypass through the liverupon ingestion.Bycontrast,bio-identicalprogesteronehasbettermetaboliceffectswhentakenorally.Increasedriskofbreastcanceroccurswhenoestrogenis takenorally and/or adrugprogestin issubstituted for natural progesterone. Thetopicallyappliedoestrogensandoralbio-identicalprogesteroneformofHRThasbeenreportedtohavethemost favourablerisk-to-benefitprofile.Obviously,therearemanycontributingfactorstobothbreastcancerandheartdisease,includingobesityandgenetic,diet,lifestyleandenvironmentalfactors.

Infact,thelessonslearntinmen'shealthnowapplytofemalehormonereplacement.Testosteronecannotbetakenorallyduetopoordurationofeffect. In itsnatural form,it is best applied as transdermal gels orcreams,patches,implantsorinjections.Oraldrugderivativesoftestosteroneor‘anabolicsteroids’workedwellandwereeasiertotake,

While population studies address community responses to treatment, the science of genomics is revealing there are both individual benefits and predispositions to risk which are influenced by lifestyle, dietary and environmental factors. Genomics is the study of small random changes to genes that may ultimately lead to changes in the way introduced hormones affect the human body. Changes in genes lead to changes in metabolic pathways and therefore expression of these pathways. It accounts for why each of us are unique in the way our body handles hormones and why we all may have predispositions or be set up for various diseases to occur. Nonetheless, these predispositions are affected by our environment, diet and lifestyle. This is why hormones have to be individually adjusted.

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each person is unique in the way they process their hormones which leads to a varied clinical response when they are taken, which is largely due to each person’s unique genetic make up.

buttheadverseeffectstotheliver,heartandcholesterol were prohibitive and some ofthesemedicationswerebanned.Overthelasttwodecades,mostmedicalstudieshaveusedbio-identicaltestosterone.Manystudiesreportastronginverserelationshipbetweenlowtestosteronelevelsandtheriskofcoronaryarterydisease,atherosclerosisorhardeningofthearteries,metabolicsyndromeanddiabetes,and indicatethatsupplementationwithbio-identicaltestosteronemightimprovetheriskoftheseconditions.

Itappearsthatwomen’shealth isgoingthroughasimilartransitionasabio-identicalhormoneapproach.Thenumberofmedicalstudies using the European regimen issignificantandgrowingrapidly.Asignificantnumberarealsoreportingpositivebenefitsinobesity,diabetes,hypertensionandcoronaryarterydisease.Somestudieseven indicatethatwhen

a more complex balance of bio-identicalhormones is prescribed, theremay be agreaterpotential reduction inbreastcancerrisk.Forinstance,arecentBelgianstudyof281womenandmenhasreportedanoverall30%reductionofbreastcancer incidenceand a 27% reduction of prostate cancerincidencewhenacomprehensiveregimenofanti-ageingtherapiesusingmultiplebio-identicalhormonesandnutritionalanddietarytherapiesisprescribed.

BIo-IDENTICAL hormoNE AVAILABILITyAs previously mentioned, a common

issue in the debate about bio-identicalhormones is the use of commercialproductsmadebydrugcompanieswhichareFDAorTGAapproved,versustheuseof thecompoundedproductpreparedbycompoundingchemists.InAustralia,anumberofbio-identicalhormonesarecommerciallyavailableandTGAapproved.Theseincludetransdermaloestradiol,testosteroneformenininjectableform,gel,patchesandimplants,andthyroxine(thyroidhormone).Otherbio-identicalhormones,suchasprogesterone,DHEA, melatonin and testosterone forwomen,arenotavailableandcanonlybe

obtainedbyprescriptionfromacompoundingchemist.Theuseofthecompounderallowschoice froma rangeofdifferentgelsandcreams,andflexibilityincombiningdifferenthormones, so the dose can be adjustedmorepreciselyfor individualrequirements.Itiswellrecognisedthathormonesareverypowerfulcompoundswhichcontrolmostofthebody'smajorphysiologicalprocesses.Eachpersonisuniqueinthewaytheyprocesstheirhormones,which leadstoavariedclinicalresponsewhentheyaretaken.Theoptimalresponseisachievedwhenhormonesareadjustedtoanindividual'sneeds.Bio-identical hormones may be

compoundedatanydoseorcombination.Byvirtueof theirstructure, theyareeasilymonitoredbyblood,urineorsalivatests.

ThE PrACTICE of hrTAchieving hormonal balance takes

bothtimeandskill,andgiventheindividualresponsetotreatment,canbecomplex.Itisbestmanagedbymedicalpractitionerswhoaretrained inhormonereplacement.Theremaybecontraindicationsandpitfalls thatrestricttreatment.Itisimportantthatindividualsdiscuss these matters with their medicalpractitionerwhencontemplatingtreatment.Populationstudiesaddresscommunity

responsestotreatment,but thescienceofgenomicsisrevealingtherearebothindividualbenefits and predispositions to riskthat are influenced by lifestyle, dietaryand environmental factors. Genomicsis advancing expanding, however itstrue significance in terms of individualpredisposedrisk,andnotabsoluterisk,isyettobedetermined.Nonetheless,genomicsis part of amultidisciplinary approach tothemanagementofageingwhich involvesindividualmodificationoftheselifestyle,dietary,environmentalandhormonalfactors.

Further ReadingThe Hormone Solution: Stay Younger Longer with Natural Hormone and Nutrition Therapies by Thierry Hertoghe (Harmon Books, 2002)

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STAYING POSITIVE

the seCret to a haPPy and suCCessful life

byALICIAPOWER

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After 30 years ofmentoring people inempowermentandself-development,Ihaverealisedthatunderstandingthehiddenworldoffeelingsisthefirststeptosuccess.Let’s examine feelings for a moment.

Imagineyouhavejusthadanargumentwithyour loverandyoufeelsadandupset.Orperhapsyouhaveheardbadnewsaboutafamilymemberandyourmindstartsracinginpanic.Haveyoueverwantedtoswitchoffthesadness,thepanicortheupset?Haveyoueverwishedyouhadmorecontroloveryourfeelings?

Itisimportanttounderstandthatemotionsarenot‘bad’.Infact,inmyopinion,themostimportantpartofthehumanpsycheisourabilitytohavefeelings,becausetheycanultimatelyguideus inour lifemoreunerringly thanourlogic.Thekeywithfeelingsistoobservethemasiftheyaretools,indicatorstohelpusenjoyandsteerourlives.However,itisalsoimportanttokeepacloseeyeonthemtoensuretheydon’tderailourclearperspective.Althoughunpredictable,feelingsarehere

tostay.Theyarepartofusandwecannotsimplyignorethem.Yetwhilewemaywanttowishthemaway,itisusefultokeepinmindthatemotionhelpsusdiscern,chooseandnoticewhatweprefer.Welikesomeexperiencesbecausetheymakeushappy,andwedon’tlikeothersbecausetheymakeusunhappyoruncomfortable.Thesefeelingsarepracticalindicators.However, thetimeswhenwefeel‘ambushed’byintenseemotionandfindithardtocopearewhenwemightwishforafastswitchtochangethatexperienceandfindbalance.

whAT ArE fEELINGS?Scientistsstudybio-chemistryandbrain

wave patterns on EEG monitors to try tounderstandemotion.However,lookingatthecomponentsofasystemdoesnotalwayshelpuscompletelyunderstandthatsystem.Thehumanpsycheisextraordinarilycomplex.Oneexampleistheactionofelectromagneticwavesofenergythatconstantlyinteractwiththesubtleenergeticenvelopesurroundingeveryperson.Quantumscientiststellusthesewavesarepackedwithinformation.Itisamazingtothinkthatthisvolumeofdataisbeingsubliminallytransmittedtoeachofuseverysecond.Most of us are not aware that we are

constantlyaffectedbythisinvisibleinput,andyet it influencesourmoods,decisionsandeverydayexperiences.Thisshowshowlittlecontrolwehaveovermanyoftheunderlyingreasonsforoursurfacingfeelings!Thisisalsowhyfeelingscanremainunnoticeduntil theygrowintoastrongemotion.

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Here'sanexampleoftheeffectofaninvisibletransmission:Yourpartnerisconcernedaboutanissueatwork.Theyprefernottodiscusstheirbusinessproblems,howeveryouimmediatelyfeeluncomfortablewhenyourpartnerarriveshome.Youdismiss this feelingbecause itissubtle,yetoverdinneryouexperienceanunusualreactionofstrongangertowardsyourpartner.Yourfirst instinctofdiscomfortwasignored.Yetafterashorttime,thesubtleworryinyourpartner’sthoughtsistransmittedtoyour‘energyenvelope’andeventuallyrisestothesurface,whereyoufinallynotice itasanger.Suchsubtleenergywavetransmissionisoneofmanyreasonsthatemotionsaretriggered.However,thefocusistoobserveemotionsasindicatorsofhiddenstressandanxiety.Inthis

way,wecaneasilynavigatethroughcomplexreactions,relationshipsandcircumstances.

why ArE fEELINGSImPorTANT?Strongemotionalreactionscanmotivate

us, change our opinions, stallmomentumorevenchangeour life.Emotionsdriveourstrongbeliefs,ourdedicationandcommitmenttopeopleandcauses.Emotionalreactionscanevenbreakup long-termrelationships,destroyingyearsofinvestmentoflove,courageandperseverance.Emotionscanhavesucha life-changingeffect that it isworthtakingamomenttoobserveandunderstandthemmoredeeply.

Akeyaspecttoemotionsisthattheycansurfacesuddenly,withoutusbeingabletocontrolthem.usuallywetrytocontrolemotionsAFTERwediscoverandfeelthem.Theycanerupt,burstingoutwithoutusrealisingtheywereeventhere.Onereasonfor this is thattheyareborndeepinourunconsciousmindandareofteninfluencedbyreactionpatternsfromourhistoricalconditioning.

ShoULD wE ‘mANAGE’ EmoTIoN?

Becauseemotionsaresounpredictableanddifficulttocontrol,wecansometimesfeelquitepowerless.However,thereareexcellentskillsandtoolswecanusetoworkwithemotionsinempoweringandpositiveways.Theseskillscanhelpusfeelmoreincontroltochoosepracticaloptions inmomentsofcrisis.Byobservingandmanagingour emotions correctly,wecanfindour livesbecomingbalancedandpositive.Learningaboutouremotions leadstounderstandingourselvesmoredeeplyandmakingclearerchoiceswithout thecloudofintenseemotion.

Oneimportantreasontostudyouremotionsisthatourdecision-makingisaffectedbythefeelingswearehavinginthatkeymoment.Forexample,ifweareanxiouswhilechoosinghowtorespondtoanimportantbusinessorfamilysituation,ourdecisionmaybeshortsightedandcreatealessthanoptimalresult.Ouremotionalstatecandirectlyaffecttheresultsinourlives.

fEELINGS ATTrACTIn ‘The Secret’ documentary, spiritual

teachersdescribedaconcepttheytermed'theLawofAttraction’.Theyexplainedthatwhenourattitudesarepositive,weliterallyattractsimilarexperiences,inthiscasepositiveexperiences.TheLawsayspositiveattractspositive,whilenegativeattractsnegative.

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NATURAL HEALTH

You can imagine us all watching ourattitudesandwhatwearethinking!“Whoops,thatwasanegativethought, IhopeIdon'tattractanegativeexperience!”Iguesssomepeoplecouldbecomeobsessedwiththisidea.

TheprinciplebehindtheLawofAttractionis based on quantum physics, which hasscientifically proven that ‘like attracts like’,thatquantumwavesofacertainfrequencyattractsimilarquantumwaves.Thislawnotonlyappliestoenergywaves,butalsotophysicalsubatomicparticlesthatactinasimilarway.ThustheLawofAttractionalsogovernsourphysicalnaturalworld,andwehumansareasmuchapartofnatureasatreeorananimal.

Sciencetellsusthatquantumwavescreatetheenergyblueprintofourphysicalform,ourphysicalsurroundings,aswellasour innerreactions.Sinceourthoughtsconnectwiththatbackgroundblueprint,dotheydirectlyaffectthephysicalworldwelivein?Itseemsso.Also,doesitmeanthatpositivethoughtscandirectlyinfluencepositivephysicalcircumstances?Again,itcertainlyseemsso,accordingtothisextraordinaryLawofAttraction.

Sohowcanwestaypositive?Thisistheimportantquestion.Positiveattractspositive,negativeattractsnegative.Howcanwecontrolthoseunderlyingemotionsandreactionsthatareconstantlyaffectingourattitudes,decisionsandexperiences?

PoSITIVITy TooLSAsaself-developmentcoach,oneofmy

favouritepastimesisthestudyofhowtostaypositive.Withyearsofpractice,Ihavebecomeproficientatstayingclearandbalanced,whileacceptingmyrealfeelingsandacknowledgingthehiddentruthstheyareindicating.Itissoimportantnottoignoreourfeelings,astheyareourgreatestguidetothetruthofasituation.However,thereisalsononeedforourfeelingstocontrolus.Psychologists have developed

many positivity tools, such as CognitiveBehaviouralTherapy,PositivePsychology,PsychotherapyandInnerChildTherapy,thatcanbeusedtochangeourperspectiveandhelpcreatepositiveattitudesandfeelings.

Itisalsointerestingtonotethestudiesthatshowhowprayerandstrongfaith,whateverreligionorbeliefwesubscribeto,cankeepusbuoyantandhappy,withloweranxietylevels.Anotherkeytostayingpositive is tobe

involvedinasupportivenetworkof friendsandfamily.Infact,psychologistshavefoundthistobethesinglemostimportantelementinmaintaininghappinessandemotionalbalance.

PoSITIVITy from yoUr DIETAccordingtohealthprofessionals,‘feeling

down’hasalottodowithnotenoughofthebio-chemical serotonin being producedby the hippocampus in the brain. Also,experiencing lowmotivationcanbedirectlyduetoanadrenalin/noradrenalindeficiencyin thebody.Thegoodnews is thatwenowknowthattheseessentialchemicalscanbetriggeredbyourattitudesandbeliefs.Sobyusingtheappropriatetherapytools,wecandirectlystimulatethechemicalsweneedforhappiness.Akeypoint tonote is thatserotonin is

madefromtheaminoacidtryptophanandneedscertainvitaminsandmineralstohelpthisconversion.Ifoneofthesenutrientsislowormissingfromourdiet,serotoninproductiondecreasesandcan leadtonegativemoodsor depression. Foods rich in tryptophan,combined with high carbohydrate food,stimulateserotoninproduction.Thismeansaservingofprotein-richfood,suchasfishorwhitemeat,beans,cheese,eggs,tofu,nutsandseeds,eatenwithcarbohydratessuchasvegetables,fruitorwholemealbread,providesaconstantsupplyoftryptophan.

ThE ULTImATE TooL If happiness attracts more positive

circumstances, the following tool isworthstudyingasitopensreservoirsofjoy.Seekingpositivitycanopenthepotentialinbecoming

praCTICal suGGesTIoNs For sTayING posITIve

1. observe the ‘tone’ of your thinking. If it is becoming negative, clean your energy field. use Cognitive Behaviour Tools to keep balanced.

2. exercise each day.3. Write a Joy list and commit to action these items. 4. at the end of each day, write down what you feel grateful for. 5. Treasure your friendships and family, and spend time with them.6. Focus on your lovers and partners. The love between you keeps

your heart happy.7. spend as much time with children and animals as you can.

Their natural joy is infectious.8. spend time in nature - the ultimate healer.9. listen to music to calm your mind and spirit. 10. sing to send waves of cleansing energy through your body.11. laugh.

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‘spiritually’happy.Asourlifebecomesmoreenjoyable through beingmore positive, asimple joycanbegintogrowinsideus.Asthis joyaccumulates,wecanbecomemoregivingandnurturingtothosearoundus.Oftenthisspilling-outofpositivitycanbedirectedtowardsourwidercommunity, triggeringanevendeeperlevelofenjoyment.Becomingapositivecontributor toourwidercommunitycanprofoundlysatisfywhat I regardasoursoul,andcangrowadeep,permanentsenseofspiritual fulfillment.Soourability tostaybalancedandtomonitorournegativeemotionscaneventually lead toawiderbreadthofopportunity,ofcontribution,andoftheultimatepositivestateofsoul-levelsatisfaction.

SPIrITUAL hAPPINESS TooLS1.BREATHTECHNIQuEHereisasimple,yetpowerful,everyday

way to trigger happiness. The breath is anextraordinarypositivitytoolasitcarrieswithinit‘lifeforce’.Easternspiritualsystemscallthisforce‘prana’or‘chi’.Everytimewedrawabreath,wealsobreatheinthisLifeForce.Ifyouhaveneverthoughtaboutthis,Iamprivilegedtointroduceyoutoanew,powerfultoolforinstantbliss,apure,naturalhigh.SpiritualMastersthroughouttheageshavetaughthumanityhowtoplaceourattentiononthisLifeForcetoleadusintodeep‘transcendentbliss’.Wecouldcallthisaclassicdoorwayoutofnegativethinking,andtheperfectswitchortoolforhappiness,asitlieswithinoureverybreath.Exercise:Placeyourattentiononyour

breathandkeepitthere.Afterashortwhile,youwillnoticeadeeperforcepushingthebreath inandout.Placeyourattentiononthatforce.Inthistechnique,yourattentionisallimportant.

Placingyourattentiononthebreathfora

focusedtimecanquietyourmindandhelpyoufeelcalm,relaxedandcentred.Afterashorttime,thismentalstillnesscanleadtoasimplefeelingofjoyandevenlove.

2.MIND-STILLINGMEDITATIONExercise:Putalldistractionsasideand

sit quietly, focusing your attention on thebreath.Asyoufollowthebreath,yourmindmaycontinuetochatter.Allowittorun,whileconstantlybringingyourattentionbacktothebreath.Gradually(afterabout15-20minutes),yourmindwillbecomemorestill. It isherethatyouwillbegintofeelasenseofpeaceandhappiness.

Whenyourmindisquiet,theLifeForcecanbefocusedonmoreeasilyasitpusheseachbreathinandout.PlacingyourfullfocusontheLifeForcecanswitchonprofoundfeelingsofspiritualloveandwellbeing.

3.CLEANINGYOuRSuBTLEFIELDThesubtleenergyenvelopesurrounding

eachperson isacatch-all forbothpositiveandnegativeelectro-magneticenergywavesaroundus.Itisusefultobeawarethatifwearearoundpeoplewhoarenegativeordepressed,theirthoughtwavesmaytransmittoourownenergy field.Here is an exercise to cleannegativeenergyfromyour‘energyfield’.Exercise: Imagine holding a doll-size

versionofyourself.Pushitintothecentreofabrightsun.Nowpretendyouinstantly‘know’wheredarkenergyislocatedinsideoraroundtheoutsideofthedoll’sfigure.Askyour‘spiritangels’topullthedarkenergyoutofyouraura.Repeatthisentireprocessuntilyouseeyour‘dollbody’clearofdarkpatches.

NATURAL HEALTH

CognitiveBehaviourTherapy(CBT)wasoriginallydeveloped

forthetreatmentpsychologicaldisorders,butitsstrategies

arenowusedbylargenumbersofpeopletohelpthemfeel

happierandmoreincontroloftheirlives.Theprinciplesof

CBTareeasyto learnand it ishighlysuitabletomanage

dailystress.ChangeYourThinkingisagreatbookonCBT

bySarahEdelman(ABCBooks).www.moodgym.anu.edu.au

PositivePsychologyisthestudyofthreemainareas:positive

emotions,positiveindividualtraitsandpositiveinstitutions.

understanding positive emotions entails the study of

contentmentwiththepast,happiness inthepresentand

hopeforthefuture.understandingpositiveindividualtraits

consistsofthestudyofstrengthsandvirtues.understanding

positiveinstitutionsentailsthestudyofthestrengthsthatfoster

bettercommunities.www.ppc.sas.upenn.edu

EmotionalFreedomTechniqueisbasedonnewdiscoveriesabout

thebody'ssubtleenergies.Ithasbeenprovensuccessfulinavariety

ofclinicalcasesandemotional,healthandperformanceissues.

www.emofree.comandwww.eftdownunder.com

Psychotherapyisthestudyofemotions,sothatonceunderstood,

theycanbehealedandreleased.

www.psychotherapy.com.au

Inner Child Therapy is the study of the ‘child aspect’ of

yourself,whichhelpsreleaseconditionedfearsandemotions.

www.findatherapist.com.au

SoulMentoringisacoursethattrainsyouinstayingclear,positiveand

soul-fulfilledusingeasytoolsandskillsviahomestudyaudiofiles.

www.soulmentoring.com/e_audio_course.htm

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Bayleavesarewidelyusedthroughouttheworld.Theyareprobablybestknownasaseasoningforsoups,saucesandstews,andareoftenusedasagarnishorpicklingspice.Althoughbayleavesareonlyusedafewatatimeandarenotactuallyconsumedthemselves,theystillprovideanumberofvitaminsandmineralstoadishthroughcooking.

BayleavesareagoodsourceofVitaminsAandC,andalsocontainsignificantamountsofironandmanganese,aswellassmalleramountsofcalcium,potassiumandmagnesium.

Thesewoodsy-tasting,greenleavesarebeingstudiedasapotentialtreatment forTypeII (non-insulin-dependent)diabetes.WithTypeIIdiabetes,thebodydoesnotproduceenoughof,orbecomesresistantto,thehormoneinsulin,whichitneedstohelpconvertfoodintoenergy.Butbayleavescanactuallyhelpregulateinsulinlevels.Bay leavescontaineugenol,whichhasanti-inflammatoryand

antioxidantproperties.Theyarealsoconsideredananti-fungalandanti-bacterialherb,andhavebeenusedtotreatrheumatism,amenorrheaandcolic.

Theessentialoilofbayleavesisaconstituentofmanyperfumesandcanbeusedasamassageoiltorelievemuscularsorenessandenhancecirculation.Itisalsousedintonicformulationstocombathairloss.

hEALTh BENEfITSInancienttimes,bayleaveswereusedmedicinallyforanumberof

things, includingailmentsoftheliver,kidneyandstomach,andwerealsothoughttoalleviatewaspandbeestings.Today,usesofbayleavesinclude:• Aclothsoakedinbayleavesboiledinwater,thenplacedonthe

chest,canrelievechestinfections,flu,coughsandbronchitis.• Massagebayleafessentialoilontoaffectedareastorelievesprains,

swellings,backache,andarthriticandrheumaticpains.• Aninfusionofbayleavespromotessweating,whichhelpsclearup

symptomsoffluandfever.• Bayleavessettlethestomachandcanaidwithdigestivedisorders.• Theyareusefulforproperdigestionandcanreduceflatulence.• Theycanhelpbreakdownanddigestcertainfoodtypes,such

asproteins.• Abayleafrinsecanhelptreatdandruff.

Alwaysconsultaqualifiednaturopathbeforecommencingacourseofanyherbs,particularlyifyou’repregnant.

HIP HERBSbay leaves

Youcanusethisherbasaflavourenhancerinsoups,stewsandmarinades.Justremembertoremoveitfromthedishbeforeserving:Theleafissharpandstiff,andcandamageyourthroatordigestivetractifswallowed.

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Zeolitehasbeenaroundforcenturiesand

itsabilitytodetoxifyanddecontaminatehavebeenwidelydocumented.AtthetimeoftheChernobylnuclear reactordisaster, Itwasdumpedviahelicopteroverthe immediateareatoabsorbradiatedpollutants.Severalhundredmilliontonsofzeolite isusedeachyeartoallowdetergentstowashourclothesmoreefficiently.Andnowit isavailable inaliquidformforhumanconsumptiontohelpremoveheavymetalsandtoxinsfromourbody.Zeolites are literally volcanic minerals

withaunique,complexcrystallinestructure.Itshoneycomb frameworkof cavitiesandchannelsactlikecages,trappingheavymetalsandtoxins.Infact,becauseitisoneofthefewnegativelychargedmineralsinnature,zeoliteactsasamagnet,drawingtoxinstoit,capturingtheminitscageandremovingthemfromthebody.Workingatthecellularlevel,thenaturalpropertiesofzeoliteactsasamolecularsieve,orfilteringagent,trappingpositivelychargedatoms,ionsandcompounds,suchasmercury,lead,pesticidesandherbicides.Zeolite also acts as a micro-sponge,

absorbing free radicals, carcinogens andviralparticles. It isauniqueantioxidant,astraditionalantioxidantsabsorbfreeradicals,whereaszeolite trapsthem,thennactivatesandeliminatesthem,soitiscomplementarytootherantioxidants.

how IT IS USED Rawzeolite(clinoptilolite)containssome

impuritiesthatitacquiresfromtheenvironment.Somedicalandhealthpractitionersonlyusenaturalzeolitethathasbeencleansed,purifiedandmicronised.Bysimplyconsumingafewdropsadaytodetoxthebodyandbalancethebody'spH,thebeneficialeffectscanbefelt.

BENEfITS • Release and cleanse heavy metals,

chemicalsandtoxins• Helpeliminatefurthertoxicaccumulation• Dramaticincreaseinenergyandvitality• Improvedmentalawarenessandclarity• Antioxidantproperties• ProperpHbalancesupport• Replacement of essential minerals,

elementsandaminoacids• Bettersleep• Decreaseinbodystiffness• Betterhairandnailgrowth• Reductionindepressionlevels

why AUSTrALIAN zEoLITE?Zeolite is formed from alkaline salts,

impartinganatural,strong,negativecharge,called its CationExchange Capacity(CEC).EachdeposithasitsownCECthatis peculiar to thatparticular zeolitedeposit.Thestrongerthe CEC, the morethe zeolite attractsand traps heavymetalsandtoxins initshoneycombcage.Australianzeoliteis300millionyearsoldandismucholder,harderand has greater purity, density,CEC andmoreclinoptilolite thanothers.Thecarryingdimensionsofthe'cages'increasewithtimeandthepurityofthesurroundingenvironment.

Formoredetailedinformationandstockists,visitwww.australianzeolite.com.

NATURAL HEALTH

NATURE'S SIEVEzeolite

AFEWSCARYFACTS

• Weliveonatoxicplanetwithover75,000newchemicalsintroducedinthelast60years.

• Lessthan7%ofthesehavebeentestedfortheireffectonus.

• Arecentstudyshowedatleast27toxinsin100%ofpeopletested.

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FItnessexercise is an

investment in your self. don't focus on what you are giving

up to become fit, focus on what you

are gaining.

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fitnessnews

DID YOU KNOW?

• Women are twice as likely as men to suffer a hip fracture and are at greater risk of osteoporosis, a condition that weakens bones.

• Resistance training, or weight training, builds muscle tone and strength, as well as bone strength. It should be a component of every woman's exercise program, improving bone density and reducing the risk of osteoporosis.

• Resistance training does not give women bulky muscles. Testosterone is the hormone responsible for this and females have low levels of testosterone.

• Resistance training has many positive effects and can slow the ageing process.

If you're strapped for time - and who isn't? - why not swap one of your cardio sessions for some resistance training? or if you always start your training routine with cardio, and finish with weights, why not do the weights first? Increasing your muscle mass increases your metabolism more than a cardio workout. the higher your metabolism, the more your body burns energy, even at rest. so weight training is not only good for your bones and muscles, it helps you burn fat. all good!

SPORTSSCIENCE

ThenewSportechtechnologybyenJOwinshandsdownagainstgermstopreventabacteriaboquetandtokeepyourtowelforeverfresh.Althoughweshouldn’tsweatthesmall things,single-cellbacterialiveoffourotherwiseodourlessperspirationandemitanickyodourinreturn.AccordingtoastudyundertakenattheuniversityofWA,ENJOfibresarehighlyeffectiveinliquidatingbacteriafromsurfaceswithjustalittlewater(moresothanantibacterialwipesortraditionalcloths).

EmbeddeddeepintheSportech Towelmicrofibresaresliversofsilverthat,inlesstimethanittakestoplayagameoffootie,knockoutbacteriatrappedinthemicrofibres,preventingthemfrommultiplyingandsportingthatsweatyodour.Independentlaboratorytestsshowa99.5%clean-upofE.coliwithin30minutes.Inaddition,theKoreanTextileInspectionsandTestingInstituteconfirmeda99.9%victoryagainstbothStaphandKlebsiellabacteriaafterfibresincludingtheSportechsilverhadbeenwashed50and100times.SonotonlywillyourSportechTowelstayfresherandfitterlongerinyourSportsorWetBag,but themagic justwon’twashoutorwearoff. Itworksonasyouworkout!AvailablefromEnjofor$35.www.enjo.com.au

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news when you skate on thin ice, why do you invariably land up in hot

water? why is a boxing ring square? why do golfers get teed- off? why does physical exercise

lead to unrest? In sport, why do noses run, yet feet smell? In fishing, why do you stretch the

truth to get a tall tale?

FITNESS NEwS

EXERCISINGWHILEPREGANTISIMPORTANT...

Butmakesureyoukeepitgentle.Donotgettoohot.Over-heatingcancauseaslightriseincoretemperature,whichisnothealthyforyourbaby.Also,asyourpregnancyprogresses,yourcentreofgravitychanges,makingyoulesssteadyonyourfeet.Safeandeffectiveformsofexerciseincludewalking,swimming,modifiedyoga(notBikram)andaquaerobics.Exercisesthatarenotsafeandshouldbeavoidedobviouslyincludeextremesports,suchasmountainclimbing

andparachuting,waterskiing,snowskiing,gymnastics,scubadiving,horseriding,

trampoliningandweight-lifting.

ItisafrustratingthingwhenyouputyourhandinyourbagtogetyouriPodandyoupulloutamessoftangledearbuds. BuDTRAP is the latestaccessoryfor iPodsandiPhones,lettingyoukeepcontrolofearbudwireswhennotinuse.BuDTRAPisavailableatmostphoneaccessorystoresfor$3.50.Availableinarangeofcolours.

Perspiration is mostly salty water excreted by your skin to keep you cool. It also contains small amounts of minerals, toxins and other chemicals, which contribute to body odour. Sweating is the major way some metals (like cadmium, antimony and nickel) are removed from your body. Repeated sauna (60°C for 15 minutes) and other kinds of heat therapies have been widely used as part of detoxification programs. But the best way to work up a sweat is to do some exercise. Whatever moves you to move, and breaks you out in sweat, is as good a detox as any!

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HEALTH

oNCE womEN hIT mENoPAUSE, IT SEEmS ThE wEIGhT GoES oN - ThIGhS GET A LITTLE flaBBIEr, SkIN A BIT LooSEr, CUrVES GET CUrVIEr! IS IT AGE? IS IT ThE DroP IN ThE fEmALE hormoNES ProGESTEroNE AND oESTroGEN ThAT oCCUrS AT mENoPAUSE? or IS IT oThEr fACTorS? A rECENT PUBLICATIoN from ThE NorTh AmErICAN mENoPAUSE SoCIETy SUGGESTS ALL ThESE fACTorS Play A PArT, BUT IT ALSo hIGhLIGhTS ThAT ExErCISE CAN BoTh SLow AND PrEVENT ThIS wEIGhT GAIN.

the benefits of eXerCise

MENOPAUSE &WEIGHT GAIN

byPETERREABuRN

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Menopauseoccursaroundtheageof50,onaverage,withanagerangeof35to59.Thecauseofmenopauseisthefailureoftheovariestoproducethehormonesprogesteroneandoestrogen.Asaresultoftheloweredlevelsofoestrogen(smallamountsarestillproducedbythebreastsandfat issue),womenstopovulatingandmenstruationgraduallyceases.Theprocesscantakefiveyears.

mENoPAUSE AND wEIGhT GAINPreventingweightgainatanyagedepends

ononething–energyintakecannotexceedenergyexpenditure:what I like tocall the‘mathsdiet’. Itsoundssimple in theory,butthereareanumberofchangestoawoman’sphysiology that occur atmenopause thatchallengetheabilitytobalanceenergyintakeandexpenditure.Thesefactorsinclude:

1.Oestrogenplaysaroleinregulatingbodyweight.Atmenopause,whenlevelsof thisweight-regulatinghormonedrop, itappearsthatweightgoesup.Studiesonratshaveshownthatdeficiencies inoestrogencauseincreasedfoodintake,decreasedphysicalactivityandreductioninrestingmetabolicrate.Recentstudieshaveshownthatoestrogen-basedhormonetherapyreducesthegainingoffatweightinmenopausalwomen.2. Age-related loss of muscle mass.

Themajoruserofenergyatrest(ie.basalmetabolicrate)ismusclemass.Sadly,aswegetolder,musclemassdrops,whichlowerstherestingmetabolicrateandthusdailyenergyexpenditure.Ifwedon’treduceourdailyenergyintake,orincreaseourphysicalactivity,weightgainintheformoffatwilloccur.3.Age-related reduction inendurance

capacity. Our endurance capacity is themaximumamountofoxygenwecantransportanduseduringthehighestintensityenduranceexercise.Enduranceathleteshaveveryhighlevels,team-playingathleteslowerlevels,sprintathletesloweragain,andpeoplewhodonoexerciseverylowlevels.Awomanaged20to25withanaveragecapacitycanincreaseherenergyexpenditureduringexercisebyabout8to10calories(35to40kilojoules)perminute.However,asweage,ourmaximumheart

ratedropsandthusourabilitytopumpbloodandtransportoxygenalsodrops.Thus,withage,there isadecline intherateatwhich

FITNESS

“regular exercise does not prevent weight gain, however... the most active

menopausal women gain the least weight.

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wecanexpendenergy, evenduringhardenduranceexercise,becauseourendurancecapacity drops. As a result,middle-agedwomenhittingmenopausemightonlybeabletoburn6to8calories(25to30kilojoules)perminuteduringexerciseinsteadof8to10.

Thismeansthatforolderpeopletomaintainthesamelevelofenergyexpenditureastheydidwhentheywereyounger,theymayneedtoexerciseforlongerpersessiontoburnupthesametotalenergy.

ACTIVE mENoPAUSAL womEN AND ExErCISEExercise can prevent weight gain in

menopausalwomen,but theabovefactorsmakethisarealchallenge.Researchsuggeststhatregularexercisedoesnotpreventweightgain,howeveritdoesshowthatthemostactivemenopausalwomengaintheleastweight.Middle-aged women should not get

disheartenedwhentheirnormalexerciseandeatinghabitsresultinsomeweightgain.Therearetoomanyhealthbenefitsthatexerciseandhealthyeatingbring.

ExErCISE GUIDELINES for mENoPAUSAL womEN

Guidelinesrecommendedbypeakindustrybodies for older women just beginning atrainingprograminclude:

ItwouldbewisetoconsultyourfamilyIt

wouldbewisetoconsultyourdoctorfirstforadviceandforclearancetostartexercise.Askforareferral toanaccreditedexercisephysiologist forhelpwithspecific individualadvice. Iwishyouwell,butaboveallelse–exerciseforlife!

Peter Reaburn is an Associate Professor in Exercise and Sport Science at CQ University. He is an accomplished older athlete and won the 50 to 54 years category of the Australian Ironman Triathlon Championship in 2005. He still races bicycles and regularly jogs and swims for health and weight control. He recently published the definitive book for older athletes, The Masters Athlete, available at www.mastersathlete.com.au.

FITNESS

Aerobic training uselargemusclegroups-walking, jogging,cycling,swimming,dancingandrowing• 4to5daysperweek• 20to60minutespersession• 60% to 75% of maximum heart rate

([220-age]-restingheartrate)

Strength training • uselargeandsmallmusclegroups• Perform2or3setsof8to15repetitionsat

40%to80%ofmaximumlift• Startlowandgoslow!• Performeachexercisethroughthefullrange

ofmotion• Increaseweightsgraduallyevery2-3weeks• 2-3daysperweek

Flexibility training • Holdstretchfor30to60seconds• Moveeachjoint throughthefull rangeof

motion• Don’tstretchtothelevelofpain,justtothe

pointofmilddiscomfort

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BeaUtyi'm inspired by nature.

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how we feel about our skin may be an indication about

how we feel about our relationship with our world.

Gayle heron, li'tYA Company Founder

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beautynews

TOTANORNOTTOTAN? • 54%useaself-tanner• 36%arewillingtospendupto

$29onaself-tanner• Non-streakingisthehighest

concernwhen looking for aself-tanner

Results based on a survey of 1,100 women on beautyheaven.

WHAT’SINYOuRMAKE-uPBAG? • 75%carrymorethanfivebeautyproducts

onadailybasis• 64%saythecontentsof theirmake-up

bagisworthover$100• 47%carryamake-upbagthesizeofa

pencilcase• only6%don’tcarryamake-upbagon

adailybasis

the ability to get the most out of the calcium in your diet is critically dependent

on our levels of Vitamin D. For this reason, it is

now recommended we get 10 minutes of sunshine

every day.

PPSFRIEDLICECOMBINGSPRAYisamild,butgentle,conditioningproductthatdetanglesyourhair,

permittingeasyscreeningforheadlice,andhelpswiththeremovalof

liceeggs(nits).Itisidealfordailyuseasaleave-inconditioner,protecting

hairfrombreaking,splittinganddryness.useasoftenasneeded.

www.ppshairwear.com.au

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newsBEAUTY NEwS

Thisbeautifullyhydratingformulawillgive

yourskintheloveitneeds,andhelprestoreittoitsnaturalstateofhealth.

Idealforsundamagedordull,dryskin.Thisexoticblendisfortifiedwithpurecocoabutterwhichboastsantioxidantsperfectforrestoringdamagedskincausedbytheelements.Onlyfouringredientsmakeupthisbutter,it'sgoingtobehardinthetin,butmeltson

theskin.$29.95www.indah.com.au

DID you KNoW? Besides having amazing healing

properties, apple cider vinegar keeps your skin supple. Its

heavy concentration of enzymes helps peel off dead skin cells. It also breaks down fat and helps

you digest food properly.

aBsoluTely GorGeous!relax me bath and massage oil ($21.95)Caress your body & soul with this soothing blend of essential oils of lavender and Mandarin to help your body unwind and de-stress after a hard day's work. the oil of soya Bean and sweet almond and apricot Kernel softens and moisturises your skin. www.absolutelygorgeous.com.au

TIp: you should pluck your eyebrows before bedtime so any redness disappears overnight. In shaping your eyebrows, use your facial features.

eD'S PICK: Thisproductisamust!Wordslikevelvetandsilkdon'tcometomindstraightawaybecauseofitsuniqueblendofgrittyoil,BuT...onceyourinseitoff,wordslikevelvetdefinitelycometomind.Youareleftwithsilkysmoothhandsthatyouhavetolooktwiceattobelievetheyarethesamehandsyouhad5minutesago.Easytouse,yousimplyrubBECOMEHANDSMOOTHINGCOMPLEXalloveryourhandsandrinseoff.Cleanses,exfoliatesandmoisturises-aonestopshop.Oh,andthefragranceremindsmeoffreshorangesstraightoffthetree.Lovethat!Availableatour

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qUALITY TIME AT qUALIA byKAYTENuNN

IF EVER YOU WANTED TIME TO STAND STILL, IT WOULD BE AT QUALIA, BOB OATLEY’S CONTEMPORARY, COOL RESORT THAT CATAPULTS HAMILTON ISLAND FIRMLY INTO THE LUXE LANE.

The new Whitsunday resident, Qualia -meaning‘acollectionofsensoryexperiences’-isabespokegetawayforbusysoulsneedingserious, instantaneouschill-out time. It’sanaccessible location–atwo-hourflight fromSydney,evenlessfromBrisbane,andthetransfer fromtheairport tothegatesof theresort only takes 10 minutes. Particularlyappealing is the fact that you don’t evenhavetowait topickupyour luggage- justhandyourboardingpasstothenicemanintheQualiauniformandhedeliversittoyour

privatevilla.Inthemeantime,you'reenjoyingachilledglassofchampagneintheLongPavilion’ssunkenloungearea,whileattemptingtoscrapeyourchinoffthefloorafterhavingbeengobsmackedbytheblue,blueview.Aninvoluntary ‘ahhh…’escapedour lipsaswearrivedandtookitallin.Accommodation is inprivatelysituated

villas,withpricesstartingfrom$950anight(allmealsandnon-alcoholicdrinksincluded).Ifyou'retravellingwithfriends–orperhapsyourbodyguard!–thereistheBeachVilla,witha

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BEAUTY

Qualia resort1300 780 959www.qualia.com.au

Prices:start from $950 per night

Kid-Free Zone:Qualia does not cater forchildren under 16.

Qualia can be reached in only a few hours by plane from international gateway cities on australia’s east coast.

muchlargerplungepool,alargeentertainingareaanditsownseparateguestpavilion.Natural timbers, slate and stone are

featuresthroughoutQualia,andthespaciousvillasincorporatealoungingareawithfunky,comfortablefurnitureinseagreensandblues,anoutdoordeckwithdaybed,loungersandaplungepool,andabathroomlargeenoughtoballroomdancein,withabrilliantoverheadshowerandegg-shapedfreestandingbath.King-sizebedsaremadeupwithcrispwhitelinen and plump feather pillows, and themattresseshaveapillow-topcoveringthatallbutguaranteessoundsleep.YoucanplugyourMP3intothesoundsystem,whichisvolume-limitedsoasnottoechoanddisturbthepeace.There is a thoughtfully stocked mini-

bar - smokedsalmon, crackers,Brie andpâtédefoiewereperfectfollowingourmid-afternoonarrival.Floor-to-ceilingglassallowsyoutoenjoytheoutlookontosomeofthe72unspoiledWhitsundayIslandsandit’sarealtreattowakeuptothegreenandblueislandviewfromyourbedwithnotaglintofglassnorhintofabuildingtospoilit.Ifyoucantearyoureyesawayfromthe

incredibleview,theLongPavilion ishometoawell-stockedlibrarywithanabsorbingcollectionofbooks,plus the latestglossymagazinesandboardgames.

TheLongPavilionisalsowherebreakfastanddinnerareserved.Foodisveryrefined,

withbeautifulflavoursandplentyofinterest.Acoupleof timesaweek,there isalsoasix-coursedegustationdinner,withwinesmatchedbytheenthusiasticsommelier.Thewine list isnicelyquirkyandwide-ranging.Breakfastoffersatantalisingchoice:omelette,fluffy scrambled eggs, bacon, smokedsalmon,sausages,hotcakes,wafflesandmore.Thereisjustenoughtimetodigestthisbefore lunchatPebbleBeach,wheremorecasualfareisserved.Thisbreezypaviliononthewater’sedgeofferssteaksandwiches,salads,amezzeplate,aswellasmoreformaldishesandatemptingselectionofdesserts.ThebaratPebbleBeachadjoinsthepool,andawelcomesupplyofcooldrinkscomesourwayaswelounge.Oncebehindthegates, there isreally

noreasonto leaveandseetherestof theisland,buteachvillacomeswithahandydeluxegolfbuggyforsightseeingandpootlingdowntothepoolandwatersportsarea. Ifyou’refeelingactive,thereisawell-equippedgymwithanoutdoordeck,doubleandsinglekayaks,orthestaffwilltakeyououtforaspininaHobiecat.Butforustherealtreatliesinknowingtheactivitiesarethereifwewant,orwecanchoosetosimplyrevelindoingnothingmorestrenuousthanflippingthepagesofamagazinewhileensconcedinapoolsidecabana.PeaceandquietaretheorderofthedayatQualia.

BEAUTY

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BEAUTY

SPA QUALIAQualiaoffersanauthenticallyAustralian

experience and approach to luxury andrelaxation:“forpeoplewhoneedtorestandrecover from high-stress lives and needunderstated luxury,privacyandpeace,”SpamanagerAndréMartinaffirms.NowhereisthismoreevidentthantheSpa.ThisisaluxuryresortthatofferswellbeingtreatmentsandAndréhasdeliberatelychosentofocusontreatmentsthatare,asheputsit,“high-touchandlow-tech”.TheSpabuilding issegmented intofour

areasbyaninternalcross,withwaterfeaturesadominantpartofthebuilding.Naturalmaterialsofwoodandstoneareusedthroughoutandcornertreatmentroomshaveoutdoorprivate

showers and gardencourtyards. All of the sixtreatment rooms can beopened to the elements,yetarestillprivate,perfectlysuitedtotheenvironmentandevenonaverywarmday capture the coolingbreeze.Twoofthetreatmentrooms can be used forcouples’experiencesandfeaturelarge,deepRomanbaths.Apersonalhighlight

isthespaciousandbreezyopenmeditationpavilion,withguidedmeditationclassesheldtwiceaweek.Ayogateacherissettojointheresortandwilloffercomplimentaryclassesatvarioustimes.MakinguseofnaturalAustralianproduct

rangesfromLI’TYAandSodashi,theSpaqualiaritualstreatmind,bodyandsoultoadeepersensoryexperience.

TheSpa’ssignatureBularriYarrulhotstonetreatmentsareprovidedinroomsdecoratedwithAboriginal-print linensanddecoratedboxes.Thenaturally-formedstones, fromnorthernNewSouthWales,are300millionyearsold.

Spaqualiaisanall-encompassing,sensoryexperiencewiththemostspectaularviewovertheWhitsundaysfromeveryroom.AsIshuffleoutoftheSpaafterthisbrillianttwo-and-a-half-hourtreatment,timemaynothavestopped,butformeithascertainlysloweddown!

SPA QUALIA’S mENU IS AUThENTICALLy AUSTrALIAN,

INCorPorATING TrEATmENTS ThAT hAVE BEEN

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BETwEEN mIND AND BoDy AND To CAPTUrE ThE

ESSENCE of AUSTrALIA AND ThE GrEAT BArrIEr rEEf.

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JUst loVe

CamillaFranksisasbubblyandvivaciousasherbeautifuldesigns.Inspiredbynature,Camilladesignsherownprintsandputsapersonaltouchtoeachofhergarments.Exquisite,playfulandfullofenergy-alabelthattrulyreflectsthedesigner’ssoul!IhadthepleasureofspendingtwodayswithCamillaattheabsolutelystunningQualiaresortonHamiltonIsland.Wordsdon’tquitedojusticetoherworksofart,buthereareafewofourhappysnaps.Ventureintooneofherstores-orvisittheQualiaboutique-whereyoucantouch,feelandbeinspiredbyherdesigns,orvisitwww.camilla.com.auforalittleretailtherapy.

“It’s a label that doesn’t discriminate,” says Camilla, who regularly travels the world in search of inspiration. “I make for all shapes and sizes – all personalities and walks of life – I just want to make women look and feel beautiful, whether it’s in a figure-hugging micro mini or a lavishly bejewelled cocktail dress.”

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AGEING FROM THE INSIdE

the sour side of sugar

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It iscommonknowledgethatprematureageingandwrinklesarecausedbyfactorslikethesun,lackofsleepandpollution.Nowscientistsaretellingusthatthefoodweeat,andhowweprepare it,canalsoacceleratetheageingprocess.Weall love the tasteofsugar,aswell

asbarbequedorroastedmeatandvegies.However,thesepopularfoodscanleadtoaprocesscalledglycation,arecognisedcauseofprematureageing.AGEs, or Advanced Glycation End

Products,areanewlydiscoveredthreat toyouthful-lookingskin.Sowhataretheyandhowcanwefightthem?

whAT ArE AGES?AGEs are products that are internally

generatedbychemical reactionchainsthatoccurduetoanimproperbondingbetweensugarsandproteins.Thesereactions leadtodamagedandinflexibletissue,especiallywithinyourskin,andisoneof theprimarycausesofcellularageingandillhealth.Collagen,whichkeeps your skin firm,

resilientandhealthy,ismadeupofvulnerableproteinmolecules.AGEsbondtenaciouslywithcollagenandelastin.Sincecollagenisoneofthemostwidespreadproteins inyourbody,itisaneasytarget.OnceAGEshavestartedontheirdestructivewarpath,collagenandelastinbegintoharden,andskinbecomesbrittleanddry.As a result, there is an increase in

productionofbrittle,cross-linkedcollagenfibres.Skinbecomesstiffandnaturalelasticityis lost.This leadstoskinbecomingmorevulnerabletowrinkling,sagginganddamagefromultravioletrays.

how Do AGES oCCUr?AGEsoccurbothinternallyandexternally.

Theyarepresentwithinyourbodythroughthenormalcourseofmetabolismandageing.If you eat a diet high in sugar, it can

increasetherateofglycation inyourbody,thusspeedinguptheageingprocess.YoucanalsoconsumeAGEsdirectly.CookingsugarswithproteinsorfattypicallyleadstoAGEformation.Whenproteinsarecookedwithsugars intheabsenceofwater,AGEsareformed.Waterpreventsthesesugarsfrombindingtotheproteinmolecules.

Thismeansbaking,grillingandroastingcantriggerproductionofdamagingAGEs,whilesteamingandboilingcanpreventtheirformation.

AgoodexampleisthecrispybrownskinonourSundayroast.AGEshavethesameeffectonourskin,making itdryandbrittle.Notquitesoappetisingnow,isit?

how Do AGES AffECTyoUr SkIN?Skin-firming collagen is comprised of

vulnerableproteinmolecules.Collagenbreaksdown during glycation, and inflammationoccurs.Asaresult,yourskinbecomesstiffandnaturalelasticityislost.Sunexposure increasesthe incidence

ofAGEsinyourbodyandhigher levelsofAGEsleadtoanincreasedsugarcontent inthebloodstream,whichcontributestofurtherageing.Quiteaviciouscycle!

IDENTIfyING AGE DAmAGE:Damagedelastintendstobecomebrittle

anddry,causingacross-hatchedwrinklingeffectonyourskin,predominantlyaroundtheeyesandmouth.OnceAGEsaregenerated,theybegin

aprocessthatpreventsmanysystemsfrombehavingnormallybyliterallycausingtissuetocross-linkandbecomehardened.Peoplewithhigh levelsofAGEstendto

havecoarseskinsincecollagenhardenswhenincontactwithAGEs.AGEsarebrownincolourandcanalso

beseenthroughyourepidermis.ThebrownAGEsgiveyourskinayellowishdullness.Thisispartlywhytheskinofolderpeopletendstohaveamoreyellowtonethantheskinofyoungerpeople.

OnceAGEsarepresentwithinyourdermis,yourskin’sabilitytouseantioxidantsandfightfreeradicaldamageisseverelyhindered.

Thiseffectofskinageingstartsinyourmid-30s and rapidly increases thereafter. YourdermiscellsdiewhentheycomeintocontactwithAGEs,sotheynolongerhavetheabilitytoproducecollagen, elastin andhyaluronicacid, all of which are needed to keep yourskin looking young and fresh. Dermis cellswith crossed-hatched wrinkling are ‘dead’.until now, not even the most expensiveskincareproductshavehadanysuccess inimprovingthisdamagedareaofskin.

BEAUTY“If you eat a diet high in sugar, it can

increase the rate of glycation in your body, thus speeding up the ageing process.”

betterhealthmag.com


YourbodycanhandleAGEs,althoughveryslowly.Thehalf-lifeofAGEs isaboutdouble thatof theaveragecell life,whichmeansdamagecanpersist forquitesometime,especiallyinlong-livedcells,likenerveandbraincells,eyeandcollagenproteins,andDNA.

whAT CAN BE DoNE for VISIBLE SIGNS of AGE DAmAGE?If your skin is rich in dermis cells, an

abundantamountofdermiscomponentsareproduced,creatingyouthfulskinwithelasticity.Skincare companies are developing

productstopreventAGEsontheskin,butonlyonecompanyhasbeenabletoproduceacreamwithapatentednaturalingredientthatnotonlyremovesAGEs,butalsorepairsthedamagetodermiscells.Inatimewhenanti-ageingwasnot the

norm,POLACosmeticscreatedBio-ActiveTheory,whichtakesacloserlookatthedermiscells tomakethemandtheirsurroundingsmorehealthy.Fromtheretheydeveloped BA The Cream, which includesapatentednaturalingredientderivedfromMugwortthathasbeenproventobetheonlyproduct intheworldthatcaneffectivelyremoveAGEsfromskin.Thiscreamallowsyourskintobenefit fromingredientsthatwillagainrebuildcollagenandelastinfibresinthedermisandcreateamoreyouthfullookingappearance.

OncetheAGEisremovedfromyourskin,only damaged collagen remains. You nolongerhaveanyactivedermiscells.SoPOLAhasdevelopedanotheroriginal ingredientto counteract this. Touyaku Extract helpsdermiscells insurroundingareasextendtorapidlyrepairtheareawheretheAGEswere.Thismeansproductsthatfirm,softenandmoisturiseyourskinwillstarttotakeeffectintheAGE-damagedareas.Once AGEs are removed, your skin

becomesfirmer,wrinkleslessprominentandyourcomplexionbecomesbrighter.

BA The Cream is a world first in anti-glycationskincare, targetingall thesignsofskinageing:depletionofcollagenandelastinresulting in lackoffirmness,yellowingandsallowcomplexion,freeradicaldamage,andpoorbloodcirculation leadingtoweakenedcapillariesandpigmentationoragespots.

Ifyou’reseriousaboutrepairingtheadversesignsofageing, this isacreamyoucannotaffordtolivewithout.Clinicaltestingshowsavisibleplumpingoftheskinanddepletionintheappearanceofyellowingandsallownessafterjustonemonthofuse.

POLA isamulti-awardwinningJapaneseskincareandcosmeticscompanyrecognisedinternationallyasaworld leader inresearchanddevelopment.ItwasfoundedbyJapanesebusinessmanShinobuSuzuki in1929andremainsfamilyruntothisday.Suzukicreatedthefirstproduct(theoriginalBACream)forhiswife,whocomplainedofdryhands.Theformulationwassoeffectivethatmanyoftheirfriends and neighbours became devotedcustomers.Andsothecompanywasborn.www.polacosmetics.com.au

Above: Chinese Mugwort

BEAUTY

“Eat fresh and unprocessed foods -

these always have the lowest levels of AGEs.”

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BEAUTY

how To rEDUCE AGE’S

eat fresh and unprocessed foods - these always have the lowest levels of AGes

eat more raw vegetables

eat foods low in fat, especially for cooking

> use ricotta instead of yellow cheese

> use yoghurt as a substitute for cream or sour cream

> Choose low-fat coconut milk instead of coconut cream

> Choose trim cuts of meat and remove the skin from poultry

> Cook with a grill instead of frying or baking, thus reducing retained animal fat

Cook on a low heat (<250˚C) over longer periods of time with excess humidity (boiling, poaching, stewing, steaming or using a slow cooker)

Marinate or use garlic and spices to flavour food, rather than browning meat

eat foods naturally high in antioxidants, especially garlic, onion, tomato, broccoli, beet and yams

Moderate your drinking habits

> have 3 alcohol-free days per week

> substitute bitters lime and soda for every second drink

> Drink water after each alcoholic beverage

Avoid foods rich in fat, particularly trans and saturated fats

> Read food labels to check for trans fat content (there should be none!)

> Check the fat content of processed foods

> Choose low-fat options

Choose a low-Gi diet

> buy a small reference book listing the Glycemic index of different foods so you can more easily choose low-Gi over high-Gi foods

> Check out the official Gi website www.glycemicindex.com

> Avoid ‘white’ food – high Gi foods are typically pasta, potatoes, white sugar and rice

> eat more beans and legumes

> have a daily serve of nuts

> eat a diet based predominantly on fruit and vegetables

> eat lots of whole grains – choose brown rice over white, wholemeal bread or bread made using wholegrains over white bread, whole wheat products over refined wheat foods

> Avoid bottled dressings

> if you eat high-Gi foods, then combine with low-Gi foods. eg. eat jasmine rice with dhal (lentils)

> use vinegar as a vinaigrette to lower the Gi of foods

extract from Fast living, slow Ageing by kate Marie & Christopher thomas (Mileage Media $34.95)

1

2

7

6

5

4

3

8

9

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496BuNNERONGROAD,MATRAVILLE,SYDNEY(02)83474488www.aestheticsurgery.com.au

ANTIWRINKLETREATMENT+SKINRESuRFACING+ACNESCARS+DERMALFILLERS+LIPOSuCTION+FACELIFTS

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FooDdon’t dig your grave with

your knife and fork... enGlish pRoVeRb

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foodnewsWestin Hotel’s SuperFoods

From blueberries to salmon, and chocolate to tomatoes, the ingredients

that are rich in antioxidants and phytonutrients feature on Westin’s

new SuperFoods menu. Together with foods that work synergistically together

– avocadoes increase the absorption of other antioxidants in spinach and tomatoes, for example – guests can enjoy delicious and healthy dishes

such as banana oatmeal brûlée, salmon infused with green tea and molten dark

chocolate cake. Yum!www.westin.com

www.superfoodsrx.com

Just one bottle of emma & Tom’s,andaveggiestir-fryfordinner,andyourdaily‘2fruitand5veg’issorted!Ifyoufindithardtogetthrough2fruitand5vegperday,try

nourishingyourbodytheeasywaywithanEmma&Tom’sjuice.Emma&Tom’swholefruitsmoothiescontainwholefruit,soeachbottleprovides1/3ofyourdailyfibrerequirementsand3servesofwholefruit–juice,fleshandall.Addthattoastir-fryfordinnerandyou’vemetyourdailyfruitandveggierequirement.Forajuicychat,ortofindyourneareststockist,ringupEmmaorTomonfreecall1800112889.

Chew on this: the average person

chews their food only four times

before swallowing. the recommended

number of times, to ensure digestion gets the start it needs, is

20 or more times.

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FOOD NEwS

Be Natural nut bars are a high-fibre snack made from whole grains. The best part is they contain all the components of natural grains, yet have no artificial colours, flavours or preservatives. A great source of energy, they also get the big tick from the National Heart Foundation.

Available nationwide. RRP $3.99 for pack of 6 bars.

DIDYOuKNOW?A2004Frenchstudyusing

healthy,average-weightwomenshowedbothtelevisionviewingandlisteningtoarecordedstoryinducedasignificant

increaseinfoodintake.Mealsizewassignificantlylargerinthepresenceofextrastimulithanwithout.Withnootherchanges,thewomenateonaverage11.6%morewiththeTVorrecordedstoryplaying.Thisbacksupthetheorythatenvironmental,nonfood-relatedstimuli,suchasTVandradio,canstimulateintake,regardlessofhungerlevels.

SOuRCE:DiabetesDepartment,Hôtel-Dieu,Paris

WBC isapower-packedcerealcarefullyblendedwithingredientsfromnature’sbounty!Simple,naturalandeasytodigest,WBCusestraditionalgrains,nuts,seedsandfruittodelighttastebudswithitsdeliciousnaturalness.Here'swhat’sinit:• Puffedbrownrice,milletandbuckwheatlend

naturalpowervitaminsandmineralstotheblend,aswellascomplexcarbohydratesandprotein.

• Almonds,pepitasandsunflowerseedspackWBCwithprotein,goodfatsandcrunchypower.

• Cranberries-nature’ssweettastesensations-arewhereantioxidantpowermeetsflavourinWBC.

WBCisavailableatwww.worldsbestcereal.com,fromselectedhealthfoodstores,healthpractitionersandindependentsupermarketsnationally.RRP$12for350gpack,$21for700gpack.

betterhealthmag.com


THE GOOdTHE BAd &THE UGLY!

fats, oils and ageing

byPROFESSORCHRISTOPHERTHOMASMD,PHD

DIETARY FAT HAS A BAD NAME AND RIGHTLY SO. IT HAS TWICE THE CALORIES OF SUGAR. CHOLESTEROL CLOGS OUR ARTERIES AS WE GET OLDER. YET FATS ARE MORE THAN jUST THE MEANS TO A STICKY END. PROFESSOR CHRISTOPHER THOMAS LOOKS AT SOME OF THE FATS IN OUR BODY AND OUR DIET, AND THE WAYS WE CAN MAXIMISE THEIR POSITIVE EFFECTS, WHILE MINIMISING THEIR NEGATIVES. THE BODY IS ABLE TO SYNTHESISE MANY OF THE FATS IT NEEDS FOR GOOD HEALTH.

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NUTRITION

ThE GooD oIL (ESSENTIAL fATS)Thebodycansynthesisemanyofthefats

itneedsfornormalmetabolismandgoodhealth.However,someessentialcomponentsmustbefoundfromourdiet, includingtheomega-3(Ω-3orn-3)andomega-6(Ω-6orn-6)polyunsaturatedfattyacids.

omEGA-3 AND AGEINGOmega-3fattyacidsareunsaturatedfatty

acidsandthemostimportantnutritionallyare:∂-lipopenicacid,eicosapentaenoicacid(EPA)anddocosahexaenoicacid(DHA).Omega-3fattyacidsarethe immediate

precursorofmanyeicosanoids,whichcontrolanumberofimportantpathwayshighlyrelevanttoageing, including inflammation, immunefunction,clottingandcancergrowth.ThereissubstantialevidencethatadiethighinEPAandDHAcanreducetheriskofheartdiseaseandstroke,possiblybyloweringbloodpressure,improvingbloodtriglyceridelevels,stimulatinglocalcirculationandpreventingclotting.

Thesefatsmayalsohavebeneficialeffectsonotherproblemsassociatedwithageing,includingvaricoseveins,arthritis,cognitivedeclineanddepression.FoodsrichinΩ-3include:• cold-water,oilyfish,suchassalmon,

herring,mackerel,anchovies,sardinesand,toalesserextent,tuna.(FarmedfishishigherinΩ-6andlowerinΩ-3thanfishfromthesea).

• meatfromgrass-eatinganimals,suchas lamborkangaroo.Organic,grass-fedbeefhasaΩ-6toΩ-3fatratioof2:1,comparedto4:1forgrain-fedbeef.

• dairyproductsfromgrass-fedcows.• organiceggs(fromchickensfedadiet

ofgreensandinsects,notbatteryhensfedongrain)oreggsfromchickensfedflaxseeds(tofortifytheeggwithΩ-3s).

• avegetariandietcanobtainsignificantamountsofΩ-3fatfromflaxseed(linseed),purslane,kiwifruit, lignonberries,blackraspberriesandwalnuts.ItisrecommendedtoeatagramofEPA

andDHAeachdayfromanimalfats,or2-3gperdayofalpha-linolenicacidfromseeds.This isequivalenttoanoilyfishmeal2or3timesaweek.

frEQUENT 6Omega-6fattyacidsarealsoaprecursorfor

thesynthesisofmanyregulatoryeicosanoids.However,wheninexcess,Ω-6fatscanleadtoincreasedproductionoffactorsthatfavourinflammation,clottingandtissueinjury.Linoleic

acidisthemostcommondietaryΩ-6fatandisfoundinoils,eggs,cereals,grains,nutsandseeds.Eveningprimroseoilcontainsahighcontentofgamma-linolenicacid,anothertypeofΩ-6fattyacid.

Whileanessentialcomponentofhealthyfunction,mostmoderndietstypicallyhavetoomuchΩ-6relativetoΩ-3fat,oftenmorethanaratioof10:1.Anyimbalancecanleadtoanumberofadverseconsequences,includingdepression,heartattacks,stroke,arthritis,osteoporosis, inflammationandcancer.Wecantipthebalanceinourfavourandreducethesehealthrisksby increasingour intakeofΩ-3s.

moNo-UNSATUrATED fATSMono-unsaturated fats (MuFAs) are

liquidatroomtemperature,butsolidwhenrefrigerated.Theyarealsomoreresistanttogoingrancidthanpolyunsaturatedfattyacids.ThemostcommondietaryMuFAisoleicacid,aΩ-9fattyacidfoundinvegetableandseedoils,nuts,avocadoandsomemeats.Mostofthesepossiblybeneficialcompoundsaredestroyedbyprolonged,high-temperaturecookingor frying,soconsiderdrizzlingonyoursaladinstead!Anumberofstudiesshow thatahigh

intakeofMuFAs,typicalinmostMediterraneandiets,canlowerbloodpressure,possiblybychangingthecompositionofmembranelipidsandproteins,orimprovingvascularfunction.FoodscontainingmonounsaturatedfatsalsolowerLDLcholesterol.

RatiosofΩ-6toΩ-3fattyacidsinsomecommonoils:

flax 1:3canola 2:1olive 3-13:1soybean 7:1cornoil 46:1peanut non-3sunflower non-3cottonseed almostnon-3grapeseedoil almostnon-3

betterhealthmag.com


SATUrATED (fAT) BomBINGAllnaturalproductshaveabalanceof

saturatedandunsaturatedfats.Foodswithahigherproportionofsaturatedfat includebutter,coconut,nuts,dairyproducts(especiallycreamandcheese),chocolate,meatandeggs.Increased intake of saturated fat from

ourdietcontributestoheartdisease,morebecauseitraisesbad(LDL)cholesterolthanasaresultofthedietarycholesterolitself.Weshouldaimtoreduceourintakeofsaturatedfat to lessthan7%ofourtotalcaloriesbylimitingourintakeofdairyproducts,includingwholemilk,butter,cheeseandicecream.Themeatofgrass-fedanimalsandbirdsalsocontainsmuchlowerlevelsofsaturatedfatthanconventional,grain-fedanimals.

ThE UGLy SISTEr (TrANS fATS)Mosttransfatsweredeliberatelycreated

duringtheprocessingofvegetableoils(byhydrogenation) tomakethemsolidatroomtemperature,tomeltwhenbaking(oreating)andmoreresistant togoingoff thananimalfats likebutter.Prolongeddeepfryingcanalsogeneratetransfats,whicharetransferredtothefood.unlikeotherunsaturatedfats, transfats

aretoxictoarangeof importantsystems,contributingtoheartdisease,stroke,diabetes,obesity,insulinresistance,prostatecancerandinfertility.Infact,transfatsincreasetheriskofheartdiseasemorethananyothercomponentinourdiet.Evenasmall intake issufficienttostart increasingourriskofheartdisease.Thereappearstobenosafelimitfortransfats.

ThE BAD AND ThE GooD Cholesterol is a lipid found in the

membranesofeveryhumancell,where itfunctionstokeepourcellmembranesflexible.Italsohasanimportantroleinthefunctionofbile,whichisimportantforthedigestionandabsorptionoffat,aswellasfat-solublevitaminssuchasVitaminsA,D,EandK.CholesterolisalsousedinthebodytosynthesiseVitaminD,aswellasanumberofhormonesimportanttotheageingprocess,suchascortisol,estrogensandtestosterone.

Everydaythebodymakesabout1gramofcholesterolandtakes inanother20-30%fromfood.Anyfoodthatcontainsanimalfatalsocontainscholesterol,especiallyeggyolk,beef,poultryandprawns.Thebodycontainsanumberofdifferent

formsofcholesterol.ThebestknownareLowDensityLipoprotein(LDLorbadcholesterol)andHighDensityLipoprotein(HDLorgoodcholesterol).LDLcholesteroldepositsinthewallsofbloodvessels,contributingtostiffeningandnarrowing,andultimately theirageing.ThehigheryourLDLcholesterol levels, thehigheryourriskofheartattack,strokeandotherdiseasesof thebloodvessels.Ontheplusside,foreveryonemmol/LthatyouincreaseordecreaseyourLDLcholesterollevel,yourriskofdeathfromcardiovasculardiseasechangesby20%.

AnotherwaytodealwiththeLDLproblemistooffsetitwithHDL.HDLparticlesremovebadcholesterolfromthewallsofbloodvesselsandtransportitbacktotheliverforexcretionor safer storagesites (reversecholesteroltransport).Peoplewithhigh levelsofHDLcholesterolhavealowerriskofheartdiseaseandstroke.

“Cholesterol levels increase as we get older, particularly after menopause

in women.”

NUTRITION

this is An extRACt FRoM:Fast living, slow Ageing by kate Marie and Christopher thomas(Mileage Media, $34.95)www.slowageingbook.com

HOW TO AGE LESS • LOOK GREAT • LIVE LONGER • GET MORE

FAST LIV NG

SLOWAGEING

Kate Marie Christopher Thomas with Ananda Mahony & Kris Abbey

~~~~~~~~~~~~~~~~~~~~

HO

W TO

AG

E LESS • LOO

K GREAT • LIV

E LON

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FAST LIV

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why SUPPLEmENT wITh Ω-3S?BothΩ-3andΩ-6fattyacidsareessential,

ie.wemustconsumetheminourdiet.Ω-3andΩ-6competefor thesamemetabolicenzymes,sotheΩ-6:Ω-3ratiosignificantlyinfluencestheratiooftheensuingeicosanoids(hormones),(eg.prostaglandins,leukotrienes,thromboxanes, etc) and alters the body’smetabolic function. The latest researchshowsthatthemostpromisinghealtheffectsofessentialfattyacidsareachievedthroughaproperbalanceofΩ-6andΩ-3.Accordingtoexperts,theratiotoaimforisroughly1:4(ie.1partΩ-6to4partsΩ-3).MostofuseatingaWesterndiethavethisratiodangerouslyunbalanced(more likely tobearound20:1).Whilereducingour intakeofΩ-6canhelp,increasingΩ-3isanevenbetterwaytogo.

Thebenefitsofomega-3sincludereducingtheriskofheartdiseaseandstroke,whilehelpingreducesymptomsofhypertension,depression, attention deficit hyperactivitydisorder (ADHD), joint pain and otherrheumatoidproblems,aswellascertainskinailments.SomeresearchhasevenshownthatΩ-3canboosttheimmunesystemandhelpprotectusfromanarrayofillnessesincludingAlzheimer’sdisease.Equally important is the ability ofΩ-3

to reduce the negative impact of excessconsumptionofΩ-6.Ω-6supportsskinhealth,lowerscholesterolandhelpsmakeourblood‘sticky’so itcanclot,butwhenomega-6sarenotbalancedwithsufficientamountsofΩ-3,problemscanarise.Whenbloodistoosticky,itpromotesclotformation,whichcanincreasetheriskofheartattackandstroke.ByincreasingΩ-3inourdiet,theriskofheartproblemsisreduced.

Over-consumptionofΩ-6fattyacidsandthesubsequentunhealthyimbalanceofΩ-6toΩ-3 isaprimaryreasonbehindtheneedforΩ-3supplementation.

NUTRITION

MAKINGTHERIGHTCHOICE

All natural products have a balanceofsaturatedandunsaturatedfats. It is thesaturatedfat-packedintight-thatweshouldtrytolimitinourdiet.

Ineachcase,therearelow-fatalternatives.Soreadthelabel,compareandchoosetheonethathastheleastsaturatedfat.Keepinmindthatlowfatsometimesmeanshighcarb.Whenwefeelwehavetousesomeoil

onasaladorinameal,choosethegoodoil:• Forhightemperaturecooking,trygrape-

seed,ricebran,peanutormacadamiaoilsasthesearemorestable.However,prolonged or very high temperatures(eg.deepfrying)destroymanyof theantioxidants and phytochemicalscontained inoil.Prolongeddeepfryingcanalsogeneratetransfats.Evenifweuse oil free of trans fats,we need tochange it regularly.Butter isactuallyagoodfattouseathighheatasisdoesn’tbreakdownintotransfats.

• Consideradrizzleonthesalad,liketheGreeksdo,notspabathforpotatoes(astheFrenchwouldfry).Fordressingsandflavour,trysesame,oliveorwalnutoils.Trysomefresh‘hand-picked’oils fromlocalproducers.Theytastemuchbetter.

• Chooseorganicorvirgin(notrefined)oils,asthesecontainmorepolyphenols.‘Firstcoldpress’meansthatitcamefromthefirstpressandgenerallycontainsthemostphytonutrients.‘100%PureOliveOil’isoftenthelowestqualityavailable.Goodqualityextravirginoliveoilshouldhaveadistinctgreentinge,andbestoredinthedark.Ifyouroil is lightoryellow,itspolyphenolcontentisprobablylow.

• Only use canola oil sparingly as oilsubstituesinyourcooking.

Instead of: Try:

Vegetableoil/canolaoilforcooking

Peanutoil(organic),ricebranoilandmacadamiaoil(goodforhightemperaturecooking)

Margarine Organicbutter,non-organicbutter,oliveoilandbutterblend,hummus,drizzledoliveoil,avocado

Go for VArIETy AND Try SomEThING NEw

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RECIpES

good food for the faMily

WELLBEINGKids’

PrAwN, BroCCoLI & GrEEN BEAN STIr-fryServes4

2tbspvegetableoil1redonion,cutintowedges2clovesgarlic,crushed1tbspfinelygratedginger(optional)500gpeeled,uncookedprawnshandfulofgreenbeans,trimmedandcutinto2cmpieces1redcapsicum,cutintostripsmediumheadbroccoli,cutintofloretshandfulsnowpeas,trimmed2tbspoystersauceorsoysauce¼cupcorianderleaves(optional)2cupscookedbrownorwhitericetoserve

Heatawokoverhighheat.Addoilandheatuntiljustsmoking.Addonion,garlicandginger,andstir-fryuntilonionstartstosoften.Addprawnsandcookfor2minutesoruntilgolden.Addbeans,capsicum,broccoliandsnowpeas,andcookfor2minutesoruntilbeansarebrightgreen.Stirinoyster/soysauceand2tablespoonswaterandcookforafurtherminute.Sprinklewithcoriander,ifusing,andservewithrice.

when cooking a stir-fry, start by putting the rice on to boil and cook according to the packet instructions. By the time the rice is cooked, the stir-fry should be ready.

the key to a successful stir-fry is preparing all the ingredients before you start cooking, so everything can be cooked together quite quickly.

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RECIpES

WELLBEINGKids’

RECIpES

betterhealthmag.com


RECIpES

moroCCAN LAmB AND CArroT SALADServes4

2carrots,thinlysliced1redonion,cutintothinwedges2tbspMoroccanseasoning500glambfillet,cutinto3cmslices1tbspoliveoil½cupfat-reducednaturalyoghurt2tbsproughlychoppedcoriander1Lebanesecucumber,coarselygrated2tbsppinenuts,lightlytoasted100gbabyspinachleavespunnetcherrytomatoes,halvedwholemealpitabreadtoserve

Combinethecarrot,onion,seasoning,lambandoilinalargebowl.Setasidefor10minutessotheflavoursdevelop.

Heatsomeoliveoilinalargefryingpanovermediumheat.Addthelambmixtureandcookfor8to10minutesoruntilthelambisgoldenandcookedtoyourliking.Transfertoalargebowlandsetasidetocoolslightly.

Spoontheyoghurtintoasmallbowl,addthecorianderandcucumber,andmixwell.

Addthepinenuts,spinachandtomatoestothelambandtosstocombine.Servewiththecucumberyoghurtandpitabread.

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87


ChICkEN NooDLE SALADServes4

100gvermicelli(glass)noodles500groastchicken,shredded1largeyellowcapsicum,finelysliced1largeredcapsicum,finelysliced1carrot,finelysliced1cupbeansproutsorsnowpeashoots150gsnowpeas,trimmed

Dressing1tbspsalt-reducedsoysauce1tbspoliveoiljuiceof1limeorlemon1tbspgratedfreshginger

Placethenoodlesinalargeheatproofbowl.Coverwithboilingwaterandsetasidefor5or10minutesuntilsoft.Drainandrefreshundercoldrunningwater.Roughlychopandplaceinalargebowl.

Addthechicken,capsicum,carrot,beansproutsandsnowpeas.Tossgently.

Inaseparatebowl,whisktogetherthesoysauce,oliveoil,citrusjuiceandginger.Drizzleoverthesaladandserve.

betterhealthmag.com


RECIpES

LITTLE oNE’S mUESLIMakes450g

2cupsrolledoats¼cuppepitas1tbspsesameseeds¼cupsunflowerseeds2tbsphoney½cupapplejuice1cupricepuffs1cupbranflakes½cupsultanas½cupdriedapricots(orotherdriedfruit),chopped

Preheatovento180°C.Placetheoats,pepitas,sesameseedsandsunflowerseeds ina largebowl.Pourthehoneyandjuiceovertheoatsandstirwell.Transferthemixturetoabakingtrayandbakefor20to25minutesoruntilgolden.Removefromovenandcoolcompletely.Stirinthericepuffs,branflakes,sultanasandapricots.Storeinanairtightcontainer.

toasting the oats and seeds in honey and apple juice is optional. If skipping this step, omit the juice and honey.

Pepita seeds are not suitable for children under the age of 4 years due to the risk of choking.

BoILED EGG wITh VEGEmITE SoLDIErS Serves1

2tspwhitevinegar1egg1slicewholemealtoast,spreadwithbutterandVegemite,cutintofingers

Bringamediumsaucepanofwatertotheboil.Addthevinegar(tostoptheeggfromleakingoutoftheshellifthereisacrack).Gentlylowertheeggintotheboilingwaterandcookfor4½minutes.

PlacetheegginaneggcupandservewiththeVegemitesoldiers.

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89


RECIpESRECIpES

STrAwBErry AND BANANAPoPSICLES Makes6

400gfat-reducedstrawberryyoghurt100gstrawberries,hulledandquartered1smallbanana,peeledandroughlychopped

Blendallingredientsinablenderuntilsmooth.Spoonintosix100mlpopsiclemouldswithlids.Freezefor4hoursorovernightuntilset.

Ifyoudon’thavepopsiclemoulds,pourthemixtureinto4smallplasticcupsandplaceacleanpopsiclestickineachcup.

these recipes are from The CSIRO Wellbeing Plan for Kids (Penguin $34.95). this practical book is packed with great advice for raising healthy kids, with over 100 recipes for delicious, nutritious meals the whole family can enjoy. available from all good bookstores.

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ByKATHYBuCHANAN

EAT, dRINKBE MINdFUL

&IS TAKING THE TIME TO TRULY EXPERIENCE FOOD THE KEY TO LOSING WEIGHT AND KEEPING IT OFF FOR GOOD?

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whAT IS IT?Themindfuleatingethoshasevolvedfrom

ancientwisdomsofBuddhisttechniquesforcontrollingthemind.Thetechniquecanalsoberecommendedbyhealthprofessionals,whomaycombineitwithcognitivebehaviouralskillsandexercises.

Itisn’tascomplicatedasitsounds.Infact,it’sverysimple.Essentially,developingpositivemindfuleatinghabitsisaboutcalmingdown,gettingorganised,trulyexperiencingyourfoodandappreciatingyoursurroundingsasyoudoso.Thismeansnomoreshovingdowntake-awayoreatinginfrontoftheTVorlaptop.

Youdon’tneedtobeafanofZenlivingtobenefit.Therearealsonounrealisticpromisesofan instantcurefor theemotionaleatinghabitsofalifetimethatmanyofussufferfrom.However,itmayjustbethelongsought-afterkeytounlockinganunhealthyrelationshipbetweenyourbodyandfood.Bestofall,youcanquicklylearntostartincorporatingitintoyourliferightnow.

oumaynotbefamiliarwithmindfuleatingunlessyou’relucky

enoughtohavevisitedMiravalSpainTucson,Arizona.AtOprah’sfavouriteSpa

retreat,mindfulnessisahealthywayoflifeandgoodforyourwaistline.Miravalrunsmindfuleatingcourses,wheremealsareprecededby10minutesofsilenceandeveryonetakesregular,deep,cleansingbreaths.Practicaltips-suchasputtingyourforkdownbetweenslowbites,paying

attentiontothecolour,flavourandtextureofthefood-arecoretothemindfuleatingprinciple.Theideaisthatifyouarenot‘present’andawareofwhatyou’reputtinginyourbody,you’lleatsubstantiallymore.Soitisn’taboutobsessivelycountingeverycalorie.Thekeyistobeopentodevelopinganawarenessofyourbody.Byappreciatingexactlywhatyou’reeating,yourbodyweightwillnaturally

decreasewithoutcrazydieting.Bestofall,youwilldiscoverlifelonghealthyhabitsandwon’tfeeldeprived.MiravalDirectorofNutritionandExerciseScience,MaryHorn,saysmindfuleatingisaboutbringingthingsbacktonormalwithhealthyportionsizesand,mostimportantly,intuitivelylearningtoeatonlywhatyourbodyneeds.“Psychologically,whenyou’representedwiththreetofourtimestheamountoffoodonyourplate,youwilleatit,mindlesslyandquickly,andyou’llmulti-taskthroughit,”Hornsays.“Youwillnotbepresent.Youwillnot

savourit.Youwillnotsmellit.Youwillnottasteit.Butyouwillingestthecalories.”

Themantraofmindfulnessis:Focus on one thing at time.

Practical tips - such as putting your fork down between slow bites, paying attention to the colour, flavour and

texture of the food - are core to the mindful eating principle.

Mostofushaveover-eatenwhiledistracted,andregretteditwhenourbodiesquicklytelluswehaveoverdoneit,orourfavouritejeanssuddenlydon’tfit!Everwonderedwhyyouhaveputonweightwhenyouthinkyou’vebeenfollowingahealthydiet?Theculpritmaybemindlesseating.That’swhyhealthexpertsrecommendkeepingafooddiary,soyoucantrackexactlywhatyou’vebeenputting intoyourmouth.

DrNarasLapsys(akaTheBodyDoctor)isaSydney-basedaccrediteddieticianwhorecommendsmindfuleatingtomanyofhisclients.DrLapsysexplains:“Weofteneatinresponsetocertainsituationsor feelings. Itcanbeatotallyautomaticresponse,butyouaren’t respondingtohunger,and itcanbeverydestructive.”Hecontinues: “It isasimple,butvery

effective, techniquetobecomeaware, thenstopandquestion.Whyareyoueating?Howmuchareyoueating?Howfastareyoueating?”

NUTRITION

betterhealthmag.com


PrACTICAL TIPS

1. Keepafooddiary.2. Developthehabitofwritingashoppinglist.Onlybuywhat’s

onthelist.3. Createaregulartimetositdownandplanyourweeklymeals.

Ensureyourotatemealsregularly,soyoudon’tgetboredandyoueatavarietyofhealthyfood.

4. Makemealsanevent.useyour favouriteplates.Set thetableandlightacandle.AlwaysturntheTVandradiooffwhileeating.Setyourforkdownbetweenbites.Takedeepbreathsandbeinthemoment.Enjoy!

5. Tellyourfriendsandfamilyaboutmindfuleating,soyoucanallmakeitapartofyourlives.

6. Switchyourfocusfromconstantlythinkingaboutwhatyouwilleatnexttolearningaboutnutritionandexperimentingwithnewdishes.

7. Askyourself ifyou’rereallyhungryorareyoueatingoutofhabitorstress? Ifyouwantsomethingsweet,wouldanectarinesuffice?Ifyoureally feel likesomechocolate,thenhave it.Buythebestandreallyenjoy indulging insmallamounts.

8. Createspecific‘eatingareas’.Nevereatinyourbedroom,inthecar,atyourdesk,whilestanding,ontherun,inamovietheatreorinfrontoftheTV.

9. Becomeawareoftriggers.Ifyoureachforcakewheneveryoufightwithyourpartner, thennext time,stopandaskyourselfwhatyoureallyneed.

10. Considerpractisingyogaormeditation.Alternatively,goforsolowalkstogetsomeregularthinkingtime.

DrNarasLapsysAccrediteddietician,TheBodyDoctorwww.thebodydoctor.com.au

how Do yoU Do IT?DrLapsysexplainsthatlearningtothink

beforeyougrabfoodcanbeakeytogettingto,andstayingwithin,yourhealthybodyweightrange.“Mostofushavehadtheexperienceof watching TV and picking at food. Youbecomeengrossedand,beforeyouknowit,you’veeatenapackofTimTams.Worstofall,youhaven’treallyenjoyedorexperiencedit.Reallyenjoyingtheexperienceofsavouringonebiscuitismorefulfilling.Tuneinandthenstoptotastetheflavourofthefood.Chewit,experiencethesmell,textureandthepleasureofthefood.”‘Trance like’eatinghabitscanbewhy

you’venevermanagedtolosethoselastfivekilos,eventhoughyouexerciseregularly.ItisprobablyalsoacontributingfactortowhyoverhalfofAustraliansarecurrentlyoverweightorobese.

“Practicemindfulnessineveryareaofyour

“Practice mindfulness in every area of your life. It doesn’t just need to be about mindful eating.

It can be mindful walking and taking pleasure in the

moment.”

souRCeDr susan Albers, psychologist and author of eating Mindfully(new harbinger publications, A$27.95)www.eatingmindfully.com

7 healthy habits of the mindful eater

• Be aware• Be accepting• Be non-judgmental • Be compassionate• live in the moment• Develop the ability to ‘let it go’• Be observant

life. Itdoesn’t justneedtobeaboutmindfuleating,”saysDrLapsys.“Itcanbemindfulwalkingandtakingpleasureinthemoment.Clearyourmindandtake15minutestorelaxbeforedinner–ortakeupyoga.”Howeveryouchooseto incorporate it,

mindfulnessneedspractice.Itisaprocess,buteventuallyyouwilleatwhatyourbodynaturallywants,thenyourweightwillbecomebalanced.Eatuntilyou’resatisfied,listentoyourbodyandappreciatetheaestheticbeautyofyourfood.Ifyourattentionwanders,thengentlybringyourawarenessbacktotheactofeating.

“IlookateverypieceoffruitbeforeIbuyit,”saysDrLapsys.“Practicingmindfulnesscanbeassimpleasmakingadecisionbeforeyougotoapartythatyouwon’teatanyfriedfood.Incorporatingmindfuleatingintoyourlifecanchangeyourrelationshipwithfoodforever.”

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93


CHC41266-02/10 IMC

MAN

NA 1

569

new.mannatech.com © Copyright Mannatech, Incorporated 2010. Mannatech, Essential Source Omega-3 is a registered business name of Mannatech, Incorporated 2010. This product is not intended to diagnose, treat, cure or prevent any disease. For product specific concerns or questions regarding possible adverse effects, contact the Product Inquiry Co-ordinator by emailing [email protected] Mannatech Australia Pty Ltd ABN 61 082 375 862

The National Heart Foundation of Australia advises people to eat two to three serves of oily fish or seafood every week.1

Fish, particularly oily fish, are a very rich source of omega 3s. These polyunsaturated fats provide specific health benefits.

They may maintain normal healthy brain function and a normal healthy heart.

But what about those of us who don’t like eating fish!

Fish oil capsules or fish oils that contain EPA and DHA may be a suitable alternative for supplementing your omega 3 intake.

One capsule of Essential Source™ Omega-3, contains 1044 mg ofomega 3 fatty acids, as 315 mg EPA, 210 mg DHA and the remaining (519 mg) from other omega 3 triglycerides.

Taken daily, Essential Source Omega-3 is a great source of omega 3 and helps in the maintenance of general well-being.

For further enquiries call Business Development in Australia on 1300 172 872 or 0800 670 183 in NZ.

Use only as directed. Always read the label.

1. http://www.heartfoundation.org.au/sites/HealthyEating/whatishealthyeating/Pages/Fish (11/1/2010)

The good fish oil.

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Manyoftheworld’sleadingCEOsmightnotpublicise it,but intuition isakeypartoftheirdecision-makingprocesses.Callitagutfeel‚orahunch,mostsuccessfulpeoplerelyontheirintuition.InnaSegal, InutitionExpert,believeswe

areallbornwiththeabilitytobeintuitiveandtouseour intuition inour livesasapositiveforcetoincreaseourconfidenceandsuccess,andimproveourwellbeing.There have been numerous studies

conductedtotestpeople’s intuitiveabilities.Interestingly,theresultsfromtoporganisations,includingWaltDisneyEnterprises,GeneralMotorsandDowChemicalCompany,showedthattop-levelmanagersineverysampletestedhigherinintuitiveskillthanmiddleandlower-levelmanagers,leadingtothetheorythatthehigheronegoesinthemanagementhierarchy,thegreatertheneedtoemployintuition.

Connecttoyourintuition:

1. Closeyoureyesandallowyourbodytorelax.

2. Focusonyourbreath.Breatheinthroughyournoseandoutthroughyourmouth.Dothisforafewminutes.

3. Ifyourmindstillfeelscluttered,oryoufeeldense,thenimaginewhitelightmovinginthroughthetopofyourheadandpushingallthedensityoutofyourbodythroughyourfeet.Dothisseveraltimes.

4. Askyourselfaquestiontowhichyouwantananswer,butintheformofastatement.eg. ‘This job is theperfect jobforme.’Thenfocusonhowyoufeelinside.Ifyouexperiencepositivefeelings,thenbeopentofollowingupthemessagewithaction.

5. Sometimesyoudon’tgetaclearmes-sagestraightaway,soyouneedtofocusonthesignsaroundyou.Youmightseeabillboardwhichhasaword in it thatanswersyourquestion,someonemaycallyou,oryoumayswitchontheTVorradioandawordormessagewill jumpoutatyoufromaconversationorasongthatsomeoneisplaying.

6. Beopenandattentivetothemessages.

7 wAyS To DEVELoP yoUr INTUITIoN

Be willing to ask yourself questions.Yourinsightswilldependonhowyouaskaquestion.Ifyouneedtomakeadecision,youcanaskquestionssuchas: Isworkingwiththispersongoingtobe inthebest interestsofmybusiness?Isthisrelationshipbuildingmyconfidenceandbeliefinmyself?Questionscangiveyouanopportunity toexplorethesituationandencourageyourowninsights.Developing trust, one step at a time.Toincreaseyourintuition,youneedtotrust themessagesyouarereceiving.Thismeanslisteningtoyourfeelings,eveniftheydon’tmakesense,andmakingdecisionsbasedonyourintuition.Allow yourself to keep an open mind.Therearesomanythingswedonotknoworunderstandinthisworldthatthemoreopenwearetodifferentideasandapproaches,whilestillusingourcommonsense,themoreintuitivewebecome.There are many exercises which can help you connect to your intuition.Thesimpleexercisesuggestedpreviouslyisjustoneofmanytodevelopyourintuition.Pay attention to repeated feedback.Theuniverseisalwaysgivingusfeedbackonwhatweask.Thetrickistostarttobeconsciouslyawareofthis.Payparticularlycloseattentiontorepeatedfeedback.Amanwantedtochangehisjobbecauseitwasmakinghimsick,buthedecidedheneededtosavesomemoneyfirst,whilestillworkingatthesamejob.Withinafewweeks,hiscarwashitthreetimesandononeoccasionhealmostdied.Hethenrealisedthatheneededtomakeachangefast.Withinaweekofmakingthatdecision,hefoundanotherjob,whichwasbetterpaidandmoresuitedtohispersonality.Become aware of your feelings and thoughts.Keepapenandpaperhandy.Allowyourselftorelax,thenwritedownyourthoughts,feelingsandinsightsaboutasituation.Beawareofwhenyouarefeelingthestrongestsensations-theyareyourguidinglight.Your body has a feedback mechanism-becomeawareofit.Ifyou’re feelingstressed, fearful,depressed, tense,unhappyorinpain,youcangaininsightsintowhatisgoingoninyourbodybyplacingyourhandsontheareaexperiencingdiscomfort,thenasking if ithasamessageforyou.Themessagemaybe:youneedrest,yourownspace,tolaughmore,changeyourattitude,startexercising,etc.Don’tdisregardthemessagejustbecauseitsoundssimpleoryouthinkyoumadeitup.

Inna Segal is a natural healer, prolific writer, author, public speaker and business trainer. She runs workshops throughout Australia and Europe and her CDs are available online. Inna is also the mother of two young children. www.visionaryintuitivehealing.com

intuition

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