better health
DESCRIPTION
A magazine dedicated to all things health. From Weightloss to destress and everything in between.TRANSCRIPT
![Page 1: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/1.jpg)
betterhealthmag.com
1
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
![Page 2: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/2.jpg)
betterhealthmag.com
2
betterhealth autumn 10
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
![Page 3: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/3.jpg)
betterhealthmag.com
3
betterhealth autumn 10
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
![Page 4: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/4.jpg)
betterhealthmag.com
4
betterhealth autumn 10
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
![Page 5: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/5.jpg)
betterhealthmag.com
5
betterhealth autumn 10
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
![Page 6: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/6.jpg)
betterhealthmag.com
6
betterhealth autumn 10
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
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
betterhealthmag.com
1
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
![Page 7: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/7.jpg)
betterhealthmag.com
7
betterhealth autumn 10
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]
IMC
MAN
NA 1
493
OSOL
EAN
BH
Mannatech Australia Pty Ltd ABN 61 082 375 862
OsoLean®.Oh so easy weightloss!
New!
Now in convenient easy to use sachets.
![Page 8: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/8.jpg)
betterhealthmag.com
8
betterhealth autumn 10
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!
![Page 9: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/9.jpg)
betterhealthmag.com
9
betterhealth autumn 10
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
Artworker Creative Team Account Management
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.
With the goodness of five whole grains, fruit and nuts,and no artificial colours, flavours or preservatives.
Myriad Tilt
Longhand(from packaging)
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 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.
With the goodness of five whole grains, fruit and nuts,and no artificial colours, flavours or preservatives.
Myriad Tilt
Longhand(from packaging)
Brady Bunch Revisited
® R
egis
tere
d tra
de m
ark
Auth
oris
ed u
se. ™
Tra
de m
ark.
®
KENS0350_BHM_297x210.indd 1 31/7/09 11:36:54 AM
![Page 10: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/10.jpg)
betterhealthmag.com
10 betterhealth autumn 10
being healthy isn’t a chore... it is a state
of being!
health
![Page 11: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/11.jpg)
betterhealthmag.com
11
betterhealth autumn 10
health
![Page 12: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/12.jpg)
betterhealthmag.com
12 betterhealth autumn 10
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!
![Page 13: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/13.jpg)
betterhealthmag.com
13
betterhealth autumn 10
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.
![Page 14: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/14.jpg)
betterhealthmag.com
14 betterhealth autumn 10
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.
![Page 15: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/15.jpg)
betterhealthmag.com
15
betterhealth autumn 10
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!
![Page 16: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/16.jpg)
betterhealthmag.com
16 betterhealth autumn 10
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
![Page 17: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/17.jpg)
betterhealthmag.com
17
betterhealth autumn 10
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.
![Page 18: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/18.jpg)
betterhealthmag.com
18 betterhealth autumn 10
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.
![Page 19: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/19.jpg)
betterhealthmag.com
19
betterhealth autumn 10
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).
![Page 20: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/20.jpg)
betterhealthmag.com
20 betterhealth autumn 10
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
![Page 21: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/21.jpg)
betterhealthmag.com
21
betterhealth autumn 10
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
![Page 22: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/22.jpg)
betterhealthmag.com
22 betterhealth autumn 10
SLOW AGEINGhow to feel better
live longer
HEALTH
byDRJOEKOSTERICH,MD
![Page 23: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/23.jpg)
betterhealthmag.com
23
betterhealth autumn 10
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.
![Page 24: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/24.jpg)
betterhealthmag.com
24 betterhealth autumn 10
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.
![Page 25: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/25.jpg)
betterhealthmag.com
25
betterhealth autumn 10
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
offers our new and effective way to help
maintain normal cholesterol levels.
The 100% natural krill oil found in OmegaGen
Cardio Cholesterol Formulation contains a
special phospholipid formulation, allowing for
the easy absorption of Omega-3’s into cells.1
This, together with particularly high levels of
antioxidants2, makes OmegaGen Cardio
Cholesterol Formulation a clear choice.
Available from pharmacies nationally
www.omegagencardio.com.au
Rich in Omega-3 and antioxidants
to help you maintain healthy cholesterol levels.
OME1627_09A_Better Health Mag.indd 1 1/9/09 2:00:10 PM
![Page 26: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/26.jpg)
betterhealthmag.com
26 betterhealth autumn 10
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
![Page 27: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/27.jpg)
betterhealthmag.com
27
betterhealth autumn 10
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
![Page 28: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/28.jpg)
betterhealthmag.com
28 betterhealth autumn 10
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
![Page 29: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/29.jpg)
betterhealthmag.com
29
betterhealth autumn 10
HEALTHHEALTH
ESCAPE...EXPERIENCE...ENRICH...ENJOY...
WHETHERYOu’REPLANNINGaluxuriousSpagetaway,seekingaspecialtreatmentorjustindulgingyourimagination...relaxandescapeforanhourortwointothepagesofSPALIFE.
AVAILABLENOWatselectednewsagents-orsubscribe-andyoumayfindyourselfandafriendwingingyourwaytoaluxuryresortforfourdaysofdivineindulgence...orwinaskincarepacktopamperyourselfheadtotoewithexquisiteproductsfromPelactiv.
Visitourwebsitewww.spalife.com.autoembarkonyourjourney…
sp
a l
ife
– aU
TU
MN
20
09
th
e u
ltim
at
e l
ife
st
yl
e | v
ital
ity
we
ll
ne
ss
bl
iss
ww
w.s
pa
life
.co
m.a
u
aus / nz $8.95 (inc gst)
WIN a head To Toe Therapy gifT pack
Pimalai Paradise resort & sPa relax and be spoilt
WATER
Our symbol of freedom
Hammam HeaVeN
Instanbul’s Luxury Spa Hideaways
11
plusEco-chic Emerald Valley Villa
Sunset at Southern Ocean Lodge
Bliss at Beechworth
Local Spa scene at Shoal Bay
spa lifethe ultimate lifestyle
vitality wellness bliss
Get tHe best out of your
yoga Class
SL11- Cover - Pool Villa.indd 1 5/12/2009 8:25:27 AM
SpaLifeTHEuLTIMATELIFESTYLE
vitality wellness bliss
![Page 30: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/30.jpg)
betterhealthmag.com
30 betterhealth autumn 10
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
![Page 31: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/31.jpg)
betterhealthmag.com
31
betterhealth autumn 10
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.
![Page 32: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/32.jpg)
betterhealthmag.com
32 betterhealth autumn 10
natUral health
if there is a way to do it better... find it!
thomas edison
![Page 33: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/33.jpg)
betterhealthmag.com
33
betterhealth autumn 10
![Page 34: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/34.jpg)
betterhealthmag.com
34 betterhealth autumn 10
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
![Page 35: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/35.jpg)
betterhealthmag.com
35
betterhealth autumn 10
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.
![Page 36: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/36.jpg)
betterhealthmag.com
36 betterhealth autumn 10
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.
1
4
3
2
5
NATURAL HEALTH
![Page 37: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/37.jpg)
betterhealthmag.com
37
betterhealth autumn 10
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.
NATURAL HEALTH
![Page 38: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/38.jpg)
betterhealthmag.com
38 betterhealth autumn 10
ANXIETYabout anXiety
by CYntHIa MoRton
NATURAL HEALTH
![Page 39: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/39.jpg)
betterhealthmag.com
39
betterhealth autumn 10
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.
![Page 40: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/40.jpg)
betterhealthmag.com
40 betterhealth autumn 10
NATURAL HORMONE
THERAPY
bio-identiCal horMones
by DR MaRtIn HILL
a new aPProaCh to healthy ageing
![Page 41: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/41.jpg)
betterhealthmag.com
41
betterhealth autumn 10
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.
NATURAL HEALTH
![Page 42: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/42.jpg)
betterhealthmag.com
42 betterhealth autumn 10
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.
NATURAL HEALTH
![Page 43: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/43.jpg)
betterhealthmag.com
43
betterhealth autumn 10
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)
NATURAL HEALTH
![Page 44: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/44.jpg)
betterhealthmag.com
44 betterhealth autumn 10
STAYING POSITIVE
the seCret to a haPPy and suCCessful life
byALICIAPOWER
![Page 45: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/45.jpg)
betterhealthmag.com
45
betterhealth autumn 10
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.
NATURAL HEALTH
![Page 46: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/46.jpg)
betterhealthmag.com
46 betterhealth autumn 10
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.
NATURAL HEALTH
![Page 47: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/47.jpg)
betterhealthmag.com
47
betterhealth autumn 10
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.
![Page 48: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/48.jpg)
betterhealthmag.com
48 betterhealth autumn 10
‘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
![Page 49: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/49.jpg)
betterhealthmag.com
49
betterhealth autumn 10
...where all that matters is you
b o o k i n g s & e n q u i r i e s p h : + 6 1 2 6 6 8 7 1 2 1 6 w w w. g a i a r e t r e a t . c o m . a u
r e n e w . . . r e f r e s h . . . r e s t o r e
Best Destination Spa
Spa LIfe RHFP Gaia Retreat.indd 1 11/8/08 4:25:20 PM
![Page 50: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/50.jpg)
betterhealthmag.com
50 betterhealth autumn 10
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.
![Page 51: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/51.jpg)
betterhealthmag.com
51
betterhealth autumn 10
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.
![Page 52: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/52.jpg)
betterhealthmag.com
52 betterhealth autumn 10
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.
![Page 53: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/53.jpg)
betterhealthmag.com
53
betterhealth autumn 10
![Page 54: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/54.jpg)
betterhealthmag.com
54 betterhealth autumn 10
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
![Page 55: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/55.jpg)
betterhealthmag.com
55
betterhealth autumn 10
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!
![Page 56: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/56.jpg)
betterhealthmag.com
56 betterhealth autumn 10
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
![Page 57: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/57.jpg)
betterhealthmag.com
57
betterhealth autumn 10
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.
![Page 58: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/58.jpg)
betterhealthmag.com
58 betterhealth autumn 10
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
![Page 59: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/59.jpg)
betterhealthmag.com
59
betterhealth autumn 10
professional grade, luxury skincare at an affordable price
Our products are developed and tested in Australia, one of the world's harshest environment, so we know they work under any condition
An efficient three minute regime that will change your skin forever
For more information contact Ailsa Dobson [email protected]
![Page 60: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/60.jpg)
betterhealthmag.com
60 betterhealth autumn 10
BeaUtyi'm inspired by nature.
our skin is the interface between the world and us.
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
![Page 61: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/61.jpg)
betterhealthmag.com
61
betterhealth autumn 10
![Page 62: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/62.jpg)
betterhealthmag.com
62 betterhealth autumn 10
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
![Page 63: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/63.jpg)
betterhealthmag.com
63
betterhealth autumn 10
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
shopwww.betterhealthmag.com
![Page 64: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/64.jpg)
betterhealthmag.com
64 betterhealth autumn 10
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
![Page 65: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/65.jpg)
betterhealthmag.com
65
betterhealth autumn 10
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
![Page 66: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/66.jpg)
betterhealthmag.com
66 betterhealth autumn 10
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
ThoUGhTfULLy DESIGNED To rEBALANCE ThE SyNErGy
BETwEEN mIND AND BoDy AND To CAPTUrE ThE
ESSENCE of AUSTrALIA AND ThE GrEAT BArrIEr rEEf.
![Page 67: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/67.jpg)
betterhealthmag.com
67
betterhealth autumn 10
ESCAPE + ENhANCE + ENJoy!
VISIT ThE BEST SPAS IN ThE worLD AND GET ThE LATEST INformATIoN oN ALL
ThINGS hEALTh AND wELLNESS.
To ENJoy SPA LIfE or BETTEr hEALTh mAGAzINE DELIVErED To yoUr Door
EVEry ISSUE... FOR FREE...Go To www.BETTErhEALThmAG.Com
AND CLICk oN FREE SUBSCRIPTION.
CoNDITIoNS.APPLy - SEE www.BETTErhEALThmAG.Com
www.gaiaretreat.com.au
Maroma, Mexico
![Page 68: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/68.jpg)
betterhealthmag.com
68 betterhealth autumn 10
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.”
![Page 69: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/69.jpg)
betterhealthmag.com
69
betterhealth autumn 10
![Page 70: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/70.jpg)
betterhealthmag.com
70 betterhealth autumn 10
AGEING FROM THE INSIdE
the sour side of sugar
![Page 71: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/71.jpg)
betterhealthmag.com
71
betterhealth autumn 10
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.”
![Page 72: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/72.jpg)
betterhealthmag.com
72 betterhealth autumn 10
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.”
![Page 73: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/73.jpg)
betterhealthmag.com
73
betterhealth autumn 10
![Page 74: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/74.jpg)
betterhealthmag.com
74 betterhealth autumn 10
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
![Page 75: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/75.jpg)
betterhealthmag.com
75
betterhealth autumn 10
496BuNNERONGROAD,MATRAVILLE,SYDNEY(02)83474488www.aestheticsurgery.com.au
ANTIWRINKLETREATMENT+SKINRESuRFACING+ACNESCARS+DERMALFILLERS+LIPOSuCTION+FACELIFTS
![Page 76: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/76.jpg)
betterhealthmag.com
76 betterhealth autumn 10
FooDdon’t dig your grave with
your knife and fork... enGlish pRoVeRb
![Page 77: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/77.jpg)
betterhealthmag.com
77
betterhealth autumn 10
Re
D b
ee
t R
av
IoLI
: fR
oM
Ra
w f
oo
D, R
ea
L w
oR
LD b
Y M
at
tH
ew
Ke
nn
eY
an
D s
aM
a M
eLn
ga
ILIs
ww
w.p
uR
ef
oo
Da
nD
wIn
e.C
oM
![Page 78: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/78.jpg)
betterhealthmag.com
78 betterhealth autumn 10
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.
![Page 79: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/79.jpg)
betterhealthmag.com
79
betterhealth autumn 10
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.
![Page 80: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/80.jpg)
betterhealthmag.com
80 betterhealth autumn 10
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.
![Page 81: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/81.jpg)
betterhealthmag.com
81
betterhealth autumn 10
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
![Page 82: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/82.jpg)
betterhealthmag.com
82 betterhealth autumn 10
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
GER • G
ET MO
RE
FAST LIV
ING
SLO
W A
GE
ING
![Page 83: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/83.jpg)
betterhealthmag.com
83
betterhealth autumn 10
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
![Page 84: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/84.jpg)
betterhealthmag.com
84 betterhealth autumn 10
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.
![Page 85: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/85.jpg)
betterhealthmag.com
85
betterhealth autumn 10
RECIpES
WELLBEINGKids’
RECIpES
![Page 86: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/86.jpg)
betterhealthmag.com
86 betterhealth autumn 10
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.
![Page 87: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/87.jpg)
betterhealthmag.com
87
betterhealth autumn 10
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.
![Page 88: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/88.jpg)
betterhealthmag.com
88 betterhealth autumn 10
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.
![Page 89: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/89.jpg)
betterhealthmag.com
89
betterhealth autumn 10
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.
![Page 90: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/90.jpg)
betterhealthmag.com
90 betterhealth autumn 10
ByKATHYBuCHANAN
EAT, dRINKBE MINdFUL
&IS TAKING THE TIME TO TRULY EXPERIENCE FOOD THE KEY TO LOSING WEIGHT AND KEEPING IT OFF FOR GOOD?
![Page 91: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/91.jpg)
betterhealthmag.com
91
betterhealth autumn 10
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
![Page 92: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/92.jpg)
betterhealthmag.com
92 betterhealth autumn 10
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.”
![Page 93: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/93.jpg)
betterhealthmag.com
93
betterhealth autumn 10
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.
![Page 94: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/94.jpg)
betterhealthmag.com
94 betterhealth autumn 10
5
5
10
Thisreusable,food-grade,cakecoverprotectschildrenbypreventingthespreadofgerms.TheSlobber Stopperactsasatransparentbarriertokeepcakeshygienicallycleanwhilestillallowingallthebirthdayfunofblowingoutthecandles.ApercentageofallproceedsaredonatedtotheSydneyChildren’sHospital.Wehave10SlopperStopperstogiveaway.Pricesstartfrom$5.95forasmallsize.Availableatwww.slobberstopper.com.au.
Holidayscantaketheirtollonyourskin,withflights,airconditioningandchanges intemperatureandhumidity.Wehave5Miessence travel sizepackstogiveawayvaluedat$39.95each.Theingredientsintheseniftypacksarecertifiedorganictofoodstandardsandare100%freeofsynthetics,chemicals,allergens,nutsandfragrances.Eventhepackagingis100%recyclable.
Therearerecipebooksforcookingandtherearerecipebooksforlife.recipes for Health BlissbySusanSmithJones(HayHouse,$29.95)isablendofboth.Itencapsulatesherloveofgoodfoodwithanholisticapproachforabetterlifestyle,bodyandtheoverallyou!Wehave5copiestogiveaway.
For an opportunity to win a Better HealtH give-away,write your name, address and pHone numBeron tHe Back oF an envelope addressed to:
Better Health magazinepo Box 123Freshwater nsw 2096or go to www.betterhealthmag.com and register online. good luck!one envelope per entry. entries close 15 may 2010.
GIVE-AWAYS
![Page 95: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/95.jpg)
betterhealthmag.com
95
betterhealth autumn 10
5Germaine de Capuccini’s excel Therapy renacer isbasedontheintelligentactionofCytokines.Thiscleverlittleproductdetectsdeficiencieswithinyourskin,restoring itsoriginalperfectionandbeauty,andre-stabilisingtheskin’sowndefencemechanisms.Nowthat’sasmarttreatment!Sowhatareyouwaitingfor?Forstockists,call1300432100orcheckoutwww.germaine-de-capuccini.com.au.Wehave5giftpackstogiveaway,eachincludingFacialEmulsionDayCream,BiosomeNightCreamandEyeGel.RRP$279.
gIvE-AwAYS
![Page 96: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/96.jpg)
betterhealthmag.com
96 betterhealth autumn 10
our be
autif
ul
subs
cripti
on of
fer
BEAUTy + BALANCE + BEComE
Beoneofthefirst20subscribersandreceiveabeautifulAge resistant TrioBasicspackfrom becomevaluedat$120.Thispack includesacleanser,tonerandmoisturiserforacompleteskincaresolution.Thisisagreatwaytogetstartedwithbecome. TrioBasicswillgetyouonyourwaytogorgeousskinwiththreesimplesteps.AvailableinaCreamyorFoamingCleanseroption.
Andevenifyou’renotoneofthefirst20,youstillwinbecausebecomeisgivingeverysubscriberaWeekend Sampler.Valuedat$39,thiswillgiveyourskin
adelicioustasteofthebecomerange!
become’s luxurious,professional-gradeproductsdeliverresultsbecausetheyworkatacellularleveltoslowdowntheageingprocess.Combiningthepowerofsciencewiththepurityofnature, this is themost technologicallyadvancedlineofcosmeceuticalproducts.Andyoubenefitwithvisibleresults
andbeautifullybalancedskin!
![Page 97: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/97.jpg)
betterhealthmag.com
97
betterhealth autumn 10
SubScription offerThefirst20subscribersreceiveanAge resistant Trio Basicspackfrombecomevaluedat$120.
AllothersubscribersreceiveaWeekendSamplervaluedat$39.
Yes,everyonewhosubscribesreceivesabeautifulgiftfrombecome!
everyone who subscribes receives a Free weekend sampler from become Beauty valued
at $39! yes, eVeryone!
AUSTRALIA
1Year(4issues)$40
2Year(8issues)$80
NEw ZEALAND
1Year(4issues)A$75
2Year(8issues)A$150
MAIL with your credit card details or cheque to: Better Health Magazine pO Box 123, Freshwater NSw 2096 f 61 2 9939 5315 p 61 2 9905 0137 www.betterhealthmag.com
Name
Address
Suburb
StatePostcode
Country Phone
Nameoncard Exp/
Signature
Pleasedebitmy:
VisaMastercardAmex
![Page 98: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/98.jpg)
betterhealthmag.com
98 betterhealth autumn 10
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
![Page 99: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/99.jpg)
betterhealthmag.com
99
betterhealth autumn 10
SettlerS ridge wineS are 100% organic.
certified for growing and for Production
Very low in natural PreSerVatiVe. Some wineS are PreSerVatiVe free
friendly to aSthma and allergy SuffererS.
CowaramupWA62840897555883wine@settlersridge.com.auwww.settlersridge.com.au
Do you enjoy a glass of wine but suffer the consequences the next day?
![Page 100: Better Health](https://reader033.vdocuments.us/reader033/viewer/2022052914/568bdd591a28ab2034b5790a/html5/thumbnails/100.jpg)
betterhealthmag.com
100 betterhealth autumn 10
TM
V i s i t www.su r r ea l j ewe l l e r y. com t o see t he s t unn i ng r ange o f Su r r ea l j ewe l l e r y and f o r de t a i l s o f j ewe l l e r s t ha t s t o ck t he Su r r ea l r ange
Ca l l 1800 SURREAL (1800 787 732) f o r more in fo rmat ion
Handcra f ted brace le ts , neck le ts and charms
beaut i fu l l y f in ished in d is t inc t i ve ye l low, rose and wh i te go ld
Ad_BetterHealth_Spring08.indd 1 1/9/08 2:51:41 PM