Women\'s Health & Fitness - January 2017

SAVE OFFLINE

NEW YEAR ISSUE


 ƫđ ƫ    ƫđ ƫ     ƫđ ƫ  ƫđ ƫ  

You

est

JAN 2017

AUST $8.50 INC GST N.Z. $10.80 INC GST

AUSTRALIAN

PUBLICATION

BODY PART BUILDER

CREATE THE BUTT & ABS YOU WANT

TIFFINY HALL’S

FIND YOUR BEST WEIGHT THE NEW

FITNESS & FOOD PLAN 14 PAGES

LOW-SUGAR

PALEO

DIET TRENDS RATED

MASTER YOUR EMOTIONS

đƫƫƫ
  đƫ
ƫƫ


HEALTHY

HOME

DETOX (Plus the skinny on juice cleanses)

HORMONES

AND FAT LOSS ENDOCRINE

TRAINING TRICKS

SHOULD YOU?

HYPNOSIS BUH-BYE BAD HABITS VOLUME 23 No. 1

V

FORMULA

www.womenshealthandfitness.com.au

YOUR BEST BODY EVER?

THE SECRET IS IN

YOUR GENES UNLEASH YOUR POTENTIAL IS PLEASED TO ANNOUNCE ITS PARTNERSHIP WITH

THE WORLD’S LEADING DNA ANALYSTS IN THE SCIENCE OF MAXIMISING YOUR HEALTH AND FITNESS Eliminate the guesswork when choosing your diet and exercise plans by first analysing your DNA to discover your body’s predisposition towards metabolism, muscle type, workload, performance and recovery.

HOW IT WORKS

BUY

All you need to do is provide a saliva sample, register the barcode of your sample, and post the sample kit back to our lab. Our team of PhD geneticists, medical doctors, exercise scientists and nutritionists then make over 40 DNAspecific recommendations for personalised diet and exercise plans geared towards maximising your results, and achieving your health, weight loss and fitness goals.

SAMPLE

ANALYSE

RESULTS

GET THE MOST OUT OF YOUR BODY

M A X I M I S E YO U R W O R K O U T - E AT R I G H T, T R A I N R I G H T. G E T YO U R D N A A N A LY S I S AT HTTPS://BLITZ.FITNESSGENES.COM/

cover model Q&A

Tiffiny Hall

Photography: Jessica Apap Make-up: Mae Taylor

ON THE MEANING OF FITNESS: The meaning of fitness for me is, well, fitness with meaning. You have to train with purpose. Weight loss and changing body shape isn’t enough because weight comes and goes and body parts come in and out of fashion, like round bums. The deeper the meaning, the more powerful the motivation. For me, I train to be healthy, to live longer, to be the best I can be for my husband, to keep mentally and emotionally well and balanced and now that I’m at the age where I’m starting to think about kids, I’m training to be fit for pregnancy.

32, trainer, author, founder of TIFFXO

ON FITNESS/HEALTH/NUTRITION MYTHS Food fashion, fads, myths – I’ve just had it with them! My clients always say to me, “But I’ve tried everything.” My response is always, “Have you tried one thing consistently, for 30 days?” There is no magic. The magic is in you. Own your power, eat well, train consistently and have fun doing it and learn to zen. If you do this every day, your body will thank you and be in the best shape of its life! You are the gift to your body. We have to stop seeking outward illusions and realise that the power is in us.

ON HEALTH AND FITNESS MISTAKES I’ve tried every fad diet out there. I’ve experimented on my body in so many ways, always seeking the magic fix that I could pass on to my students or clients, but diet after diet, I was always let down. Nothing works, except hard work. All my years in health and fitness tell me the key is to train the mind and the mind will train the body. Trying to remedy the body first never works, or it may work but only short term. I see so many women hating themselves, hating themselves slimmer, punishing themselves, feeling guilty. I’ve learned that you can’t hate yourself healthy, you have to love yourself healthier. Self-love is sustainable, self-loathing is not. It’s only when I began to truly accept myself, respect myself and ditch the diets that I’ve found consistency, balance and inner harmony. That’s why I love the kiss and the hug, and created TIFFXO. Embracing self-love will heal and transform you. It’s about throwing out the all-or-nothing attitude, and the toxic thought patterns of ‘I’ll be happy when I reach…’, ‘I don’t deserve this’. Learn to give yourself a cuddle, forgive and move forward. 4

www.womenshealthandfitness.com.au

ON SOCIAL MEDIA FITSPO I’m not sure how I feel about fitspo. Many Instagram fitness gurus are having a say in the health and fitness space and they are not qualified or experienced. I see young girls taking on their advice and worshipping them. I was adamant to do video workouts in my program because I wanted to have a voice. I wanted to connect and empower women in a real way to stop them from focusing on just how they look and instead steer them towards experiencing what their bodies can do (how high they can jump, how fast they can run, how strong they can kick, how quick they can box). This is my mission.

ON SELF-IMAGE AND PERSONAL DEVELOPMENT Identity is forged through passions and talents, not time spent in front of the mirror. So find your passion and use it as a compass, and this way you will never be lost in life. Also it’s important to use your voice. This doesn’t mean being confrontational, or loud, but standing up for yourself is important and

having a say. I’ve seen many women punish themselves in a number of ways all because they felt like they couldn’t speak up – taking on anxiety, stress, frustration and hurt. Don’t take it out on yourself; hone in on the emotion, sit with it for a moment, then put a plan together to make yourself feel awesome and powerful again.

ON WORKOUT MOTIVATION There are tricks that can help us find our mojo, but what makes motivation stick is creating a habit, just like taking a shower or a good probiotic every single day. Some days you feel it – hell, yeah! Some days you don’t – ah, well it has to be done anyway because you know you will feel phenomenal afterwards, and nobody has ever regretted a healthy meal or a workout. So for 30 days stick to something, give it meaning, make it realistic and be disciplined (sorry to use that boring word but it really does work). Motivation will get you there, but habits keep you going. I train every single day in some way, be it a stretch session or taekwondo, HIIT or tone… every day I move because I feel emotionally and mentally better for it.

ON SHAPING UP, FAST (PHOTO SHOOT, VAY-CAY) I of course recommend my program, TIFFXO! It’s the ant’s pants, the bee’s knees, the holy moly guacamole of training programs. I’ve got your body, mind and all your feels covered. You give me 30 days, and I’ll give you the best you. I don’t do anything different coming up to a photo shoot, summer or vay-cay…I simply Tiff it (TIFFXO, that is).

ON CHEAT MEALS/FOODS The idea of cheating is that you’re being bad; that you should feel guilty. I don’t believe that guilt and food should ever be associated. I eat in a way that respects my bod, fuels it for exercise and nourishes it to be healthy. And I indulge every now and then – and I own the indulgence, I love every mouthful and never feel guilty. I’m 80 per cent health ninja, 20 per cent naughty ninja. I choose my timing, I have to admit. I won’t have treats the night before a filming day or a bikini cover shoot! But I train hard and live hard. As Homer Simpson told Lisa, “You don’t win friends with salad.” I love going out with friends and with my husband. I love cooking and brunching and coffee and cake – oh my! But I make sure I eat healthily most of the time, balance it out with fun workouts and keep guilt out of it so it doesn’t rebound to punishment later.

to make others feel good about themselves, my ninjas doing TIFFXO, my students at Hall’s Taekwondo and my friends and family. I always stop whatever I’m doing and put my phone down to be completely present with my husband. He brings amazing balance to my life, because he is the yin to my yang. We are opposites. I’m go go go and he helps me to stop and smell the peonies (my faves). Ed is a comedian, and I reckon my abs are good because of all the laughter – it’s like inner jogging. Hard to take life seriously with Mr Kavalee around.

ON BEAUTY It’s not in the mirror, that’s for sure. Maya Angelou eloquently sums it up: “People will forget what you said, and what you did, but people will never forget how you made them feel.” Make others shine – that makes you beautiful.

ON BALANCE

ON FANTASIES

Love. It comes back to the kiss and hug. I’ve learned it’s important to give yourself love, be it a salt bath, a home facial, a meditation by candlelight, a coffee and a good book, playing the piano, buying flowers, painting my nails, and also to give love to others! Every day I try

I’m a terrible singer but I was in two choirs at school and loved it! I even entered choral competitions and travelled interstate with my school choir to compete. We never ever won. But the passion to sing was always there. I yearned for a solo. So I would love to live a day as Adele and unleash that powerful voice on a stadium.

SUMMER SUSTENANCE

ZUCCHINI TORTILLA WITH FRESH SALAD Serves 2

This is the perfect light, low-carb meal that’s vegetarian too - it’s so versatile you can have it for breakfast, lunch OR dinner!

WHAT YOU’LL NEED

WHAT YOU’LL DO

» 2 zucchini, grated and excess water squeezed out » ½ cup finely grated parmesan » 1 large egg, beaten » ½ cup wholemeal spelt flour (or glutenfree flour) » salt and pepper, to taste » 2 tsp pine nuts » 75 g rocket leaves » 1 tsp capers, finely chopped » 1 tsp lemon juice » 150 g cherry tomatoes, cut in half » 30 g parmesan cheese, shaved » ¼ cup basil leaves

Preheat oven to 200°C and line two baking trays with baking paper. In a large mixing bowl, combine wellsqueezed zucchini with finely grated parmesan, egg, flour and season with salt and pepper. With the back of a spoon, evenly spread mixture into two circles on prepared trays. Bake for 25 minutes, until golden. Meanwhile, place pine nuts on a baking tray, place in the oven and bake for 3–5 minutes, until golden, then set aside. In a medium bowl, toss rocket with lemon juice and capers and scatter over pizzas. Top with tomatoes, shaved parmesan, basil leaves and toasted pine nuts. Season to your liking and serve.

www.womenshealthandfitness.com.au

5

january 2017

30

68 thrive 24 CLEAN SWEEP The skinny on cleansing and colonics (plus our pain-free plan to feel light as a feather without fasting) 30 FINDING FEELS Master your emotions by learning your body’s feeling lingo 36 DEVIL’S ADVOCATE: HYPNOSIS Are you a candidate for tranceformation? 40 CORRECT WEIGHT How to find your body’s ideal weight and stay there for good

46 62

move 46 TRANSFORMATION TIMELINE Key timings for physical transformation (so you can put your abs in your iCal) 50 FIT FORECAST We predict the year’s fitness hits and help you to spot the fads 56 PERSONAL TRAINING From hormones to muscle fibres, we reveal the personal factors that impact how your body responds to exercise

50 6

www.womenshealthandfitness.com.au

62 GYM BLING Fitness tracking meets fine jewellery... the glammest monitors going

78

114

108 PROTEIN PLAYER Protein powder recipes to make your mouth water and build lean, firm muscle

be 108 IN THE ZONE: COOL CHANGE Skip the heat rage and skin rash by decking your pad with cooling fabrics and accessories

68 SPECIAL: NEW YEAR WORKOUT PLAN Hit your body goals with celebrity trainer Tiffiny Hall’s exclusive new year fitness plan (get faster results with the meal plan from p. 78)

eat 78 SPECIAL: NEW YEAR MEAL PLAN Amplify your workout results with this meal plan (macros, done) 84 DIET JURY From low-sugar to gluten-free, we appraise the science behind the year’s nutrition and weight loss trends 88 MYTH MAKEOVER Are food myths sabotaging your body success? Overcome them with our exposé 93 FIT FOOD: CHOCOLATE-CHIP ZUCCHINI BREAD A high-protein treat to lift for 94 HEAD OVER HUNGER Why your emotions make you eat and how to break the connection 98 19 FEEL-GREAT FOODS Eat this, feel this (optimism, focus, power) 102 MEATING REMINDER Paleo, vegan or neither? The inside word on meat and alternative protein sources

114 WANDER: EXOTIC DETOX We bring Kamalaya’s famous luxury detox program to you...ready, set, resolve

glow 120 TAN MAIL The best faux tans by type from gradual to wash-off 124 PATCH TEST How to prevent pigmentation, sunspots and freckles

every

120 This Issue’s

DIGITAL CONTENT 12 FIRST WORD 80 #RAWFITSPO 128 FINDER’S MARKETPLACE 130 LAST WORD

108

46 BUTT-BLASTING WORKOUT

HOW TO USE In-Site

1

Download FREE app

Open In-Site app and select magazine channel

2 3

Scan over page to access rich content

DOWNLOAD YOUR FREE APP NOW

www.insiteapp.com.au

www.womenshealthandfitness.com.au

7

editor’s

W

hat is it about newness that’s so magnetic? Forgive me if I’m roping you into my cultural lament, dear vintage-lover, but your fellow Google denizens pursue novelty with alarming fervour. We want the new iPhone the day it lands – no matter how far we travelled to rescue the old one from a taxi. If a heel breaks, we relish the chance to use our ASOS promo code (which, to be fair, makes a new pair cheaper than a cobbler). If you want to see familiarity-aversion in full, histrionic flight, try telling us that no new-year diet or workout protocol can outperform the classics (a plank with a resistance band is still a plank). While this forward focus may attest to optimism, I have a sneaking suspicion that endemic neo-centrism is less symptomatic of excitement than of trying to escape a reality we consider intolerably boring – and the biting truth that we, by extension, are too. What concerns me is not the brevity of our affection for activities, people, things (small matters like electrical waste aside), but the logical conclusion that such disloyalty to objects with which we identify attests to intolerance of our lives and of ourselves. No time of year is more triggering for those who deify ‘not this’ than January (those 10-day detoxes from p. 24 make Hugh Hefner seem committed, p. 24), so while I don’t have a profound conclusion, I’d love you bin the words ‘new you’ and consider your relationship with your ordinariness as you read this January issue. While we’ve of course charted 2017’s most-hyped diet and fitness trends (p. 50 and 84), we’ve mostly sided with what we know works, including the squats, sit-ups and push-ups in guest trainer Tiffiny Hall’s top-to-toe new year fitness and food plan (although in diagnostic prescience, she’s reinvented them, p. 68 and 78). Also on the proven list are mainstays of the fake tan landscape (‘tanscape’, for the progressives, p. 120). You’ll also find tactics to combat emotional eating (p. 94) and personal factors that impact how well and expediently your fitness plan works, from hormones to muscle fibres (p. 56). As we approach another calendar year, I encourage you to resist panic transformations and instead use the new year to regroup and reflect. Make your goal to simply put one foot in front of the other. Then, if time suggests that you need to change something (letting go is a whole ’nother letter), forward march with the freedom of choice. Kinda boring, I know, but is that so bad? Wishing you a pensive month,

Rebecca Long // Editor

PROUDLY SUPPORTING

DIG D IG GITAL AL PUL PULSE SE DETTECTI CTION ON

READ RE ADOU UT

AIR R COOL CO CON ONSOLE FAN

HEA PUMPING HEART ANTI-STATIC WIDE IPO POD/MP3 SPEAKERS RUNNING DECK

contributors

JOANNA BARRY

SARAH McMAHON

Associate Beauty Editor

Psychologist / Body Image Expert (bodymatters.com.au)

NICHELLE LAUS

LUCINDA ZAMMIT

Trainer (nichellelaus.com)

Nutritionist (lucindazammit.com.au)

whfmag

whand wh wha ndf dffm d mag ma a ag g wom mens e health hea alth han an fitn and tn ness essss es wha w ha an nd ndf dfm df ma mag ag a ge ed d

PHOTOGRAPHY: THINKSTOCK

whf whfmag h mag mag g

womenshealthandfitness

whandfmag

SHEENA-LAUREN WH&F Head Trainer (sheenalauren.com)

REBECCA GAWTHORNE Dietitian & Nutritionist (rebeccagawthorne.com.au)

whandfmaged

I eat well, therefore I am

DON’T FORGET TO HASHTAG YOUR INSTAGRAM FIT FOOD #MYWHWHF F With health food this good, who needs cheat days? Indulge on the daily with Women’s Health & Fitness magazine.

EDITORIAL

ADVERTISING SALES

Editor // Rebecca Long

National Advertising Manager // Donna Gray

[email protected] Editorial Assistant // Katelyn Swallow, Molly Morelli Associate Beauty Editor // Joanna Barry Managing Editor // Ben Stone

[email protected] Advertising Manager // Natalie Grosso

[email protected] Business Development Manager //

Erica Nugegoda [email protected]

CONTRIBUTING WRITERS Stephanie Osfield, David Goding, Bronte Chaperon, Heidi Cannon

ART

Chief Executive Officer // Silvio Morelli General Manager // Mark Unwin Chief Financial Officer // Stefanie Minuti

Art Director // Javie D’Souza Graphic Designers // Diep Nguyen,

Jonathan Rudolph, James Steer

DIGITAL & ONLINE Head of Digital Strategy // Karl Nemsow Senior Web Developer // David Ding Web Developer & Lead Programmer //

Davide Pani Online Content Editor // Christine Assirvaden Video Editor // Karl Nemsow

PHOTOGRAPHY Cover Image Model // Tiffiny Hall Photographer // Jessica Apap

ADMINISTRATION & CUSTOMER SERVICE Finance // Min You Subscriptions Manager & Customer Service // Angelina Modica Email // [email protected] Phone // (03) 9574 8999 Fax: (03) 9574 8899

PO Box 4075, Mulgrave, 3170 Web // womenshealthandfitness.com.au Articles published in this issue of Women's Health & Fitness are Copyrighted © 2016 and are published by Blitz Publications and Multi-media Group Pty Ltd under licence from Bushi Pty Ltd.

MARKETING Marketing & Events Manager // Robyn Newman

PRINTING

[email protected]

Graphic Impressions Australia Pty. Ltd. Ph: (03) 9574 9211

DISCLAIMER Opinions and viewpoints expressed in Women’s Health & Fitness do not necessarily represent those of the editor, staff or publishers. Responsible instructors, individuals or organisations with something valid and relevant to say will, whenever possible, be given the opportunity. Reproduction of any material without written permission from the publishers is strictly prohibited. The acceptance of advertising does not necessarily imply endorsement of services or products. All articles, photographs and other material submitted for publication in Women’s Health & Fitness must be accompanied by a stamped, self-addressed envelope. Contributions are submitted at the sender’s risk and while all possible care will be exercised, we cannot accept responsibility for loss. Please see www.blitzpublications.com.au/privacy-policy for location of our privacy policy.

Women's Health and Fitness is on newsstands in: Australia

New Zealand

first word

Dangerous calm

Taking prescription anxiolytic (anti-anxiety) and hypnotic (sleeping pills) drugs may increase mortality risk by as much as double according to University of Warwick research. The author, a psychiatry professor from the University of Warwick, warned that medical professionals needed to take greater care in prescribing the meds. The addictive potential of them also meant doctors needed to carefully counsel patients on appropriate use and canvas alternative options for sleep problems and anxiety such as talk therapy.

Inflammatory remark

PAIN DRAIN

Sufferers of chronic pain might do better to knock back antidepressants or seizure meds. According to a study, non-steroidal anti-inflammatory drugs (NSAIDs) were futile for longterm pain. NSAIDs include overthe-counter pain drugs and some prescription analgesics. Instead authors advised that antidepressants and anticonvulsants may be more effective for managing many forms of chronic bone and joint pain.

35 12

The approximate percentage of depression risk attributable to genetics according to research published by researchers at the University of Manchester. Whether you suffer depression as a result of extreme stress may depend on whether you have a certain brain chemical, galanin, they found.

www.womenshealthandfitness.com.au

Stress head

Experiencing reduced stress from one day to the next significantly increases migraine sufferers’ risk of an attack on the subsequent day according to research published in online journal Neurology. Counterintuitively, researchers found that relaxation following heightened stress was an even more significant trigger for migraine. Sudden reductions in stress – hello, yoga class – were linked to a nearly five-fold increased risk of migraine onset. The hormone cortisol, which rises during times of stress and reduces pain, may contribute to the triggering of headache during periods of relaxation, researchers said, recommending that sufferers practise relaxation when they noticed stress rising rather than letting it build up and attempting to fix it in one go.

PHOTOGRAPHY: THINKSTOCK

THRIVE

People with coeliac disease may incur almost double the risk of coronary artery disease as non-coeliacs according to research. In coeliacs, gluten is thought to spark an inflammatory and immune response in the gut, with researchers theorising that persistent low-grade inflammation could spill immune mediators into the bloodstream, potentially promoting atherosclerosis and subsequent coronary artery disease. The only treatment for coeliac disease is avoiding gluten, which may be found in medicines and lip balms as well as food.

FREE Slim & Tone eBook download online

Want to slim down? The #1 Certified Organic, Sprouted & Vegan Weight Management Protein. For Raw Results that Last.

amazoniaco amazonia.com.au

sprouted & vegan

no sugar or dairy

metabolic herbs

first word

Protein queen

PASTEL SUPPORT

We fell in love with this crop for its muted ice-cream palette and moisture-wicking fabric, but it turns out Cleo Harper’s Sunday is also supersupportive, holding everything in without squeezing anything out (what back-fat?). Call it a resolution incentive. $59, cleoharper.com

Consuming a high-protein meal before moderate exercise may help to burn more calories. Research published in the Journal of Science and Medicine in Sport posits that pre-workout protein prompts greater calorie burn than fasted workouts in some women. Considering both the effects of protein consumption per se on total energy expenditure, and protein consumption combined with exercise, researchers concluded that caloric expenditure increased with protein consumption. Consuming a high-protein diet without exercise, however, led the body to catabolise existing muscle.

MOVE

Heart skips a beat Women aged over 40 need to use a different formula to calculate target heart rate than the standard equation suggests research presented at the American College of Cardiology. The ‘220 minus age’ formula fails to acknowledge gender and age differences, they said. Women aged over 40 need to deduct 67 per cent of their age from 200, research shows.

INSTANT BOOST Want to haul more next session? Statically stretching target muscle groups’ antagonist muscles immediately before training can significantly increase strength according to a study in The Journal of Strength and Conditioning Research. Pre-stretching the muscles opposite those you wish to work – think biceps versus triceps – instantly spikes power by inciting a ‘rebound’ reaction from the opposite muscle group’s muscle fibres and increasing activation of the central nervous system. 14

www.womenshealthandfitness.com.au

Whether you do your resistance or cardio training first does not impact long-term workout results according to a research review at Finland’s University of Iyvaskyla. When cardio immediately followed by strength training was compared to strength before cardio during two to three sessions a week for 24 weeks, differences in long-term adaptations were negligible. However, for expedient recovery, avoid prolonged aerobic activity before lifting as it may weaken exercise muscles and undermine lifts.

PHOTOGRAPHY: THINKSTOCK

LAW AND DISORDER

JUST E LIFETIM TY WARRAN ! OR ON MOT

* PEER PER WEEK! WE

NO O INT NTE EREST ERES T EVER. FAST APPROVALS! F O S

DIGITAL PULSE DETECTION READOUT

AIR COOL CONSOLE FAN

HIRE H IR TO TO OW WN N

PROUDLY SUPPORTING

HEART PUMPING ANTI-STATIC WIDE IPOD/MP3 SPEAKERS RUNNING DECK

first word

EMOTIONAL EATING

Negative and positive moods may lead to different food preferences and choices according to an article co-authored by a University of Delaware associate professor. However, whether those preferences govern food choice depends on the way people construe time, authors said. People in positive moods, which synched with healthier food choices, tended to consider future health benefits more than those in negative moods, who favoured instant gratification. Yet it’s possible to override a yen for junk, experts said. Focusing on an imagining an ideal future – not the present – could inhibit emotional eating.

EAT

Need to get your shut-eye back on track? Increase your tuna intake. Higher blood levels of the long-chain omega3 DHA (the main omega-3 fatty acid found in the brain, found in algae and seafood) are associated with significantly better sleep. Researchers suggested supplementing with 600 mg of supplements daily for 16 weeks.

BIG MEALS KEEP ON TURNING

13 16

Hard-to-digest carbohydrates could be behind unexplained weight gain according to research published in the journal Nature Genetics. Having too few copies of a gene called AMY1, which is responsible for the first enzyme food encounters when it enters the mouth and which starts to digest starch, was found to be a factor in obese study subjects. Every additional copy of the gene correlated with 20 per cent lower risk of becoming obese. Another study concluded that a high genetic risk score for obesity could amplify the effects of a poor diet.

THE PERCENTAGE LOWER THAT THE OVERALL RISK OF DEATH WAS FOR EACH SALAD CONSUMED ACCORDING TO A STUDY BY UNIVERSITY COLLEGE LONDON’S DEPARTMENT OF EPIDEMIOLOGY & PUBLIC HEALTH. FRESH FRUIT CORRELATED WITH FOUR PER CENT LOWER MORTALITY RISK. THE FINDINGS SUPPORT THE AUSTRALIAN GOVERNMENT’S ‘GO FOR 2 + 5’ GUIDELINES.

www.womenshealthandfitness.com.au

PHOTOGRAPHY: THINKSTOCK

The ubiquitous food counsel to eat small but frequent meals throughout the day has been challenged by researchers, who say it does not boost metabolism or encourage weight loss. Research presented to the Society for Endocrinology suggests that women who ate two meals and those who ate five burned the same proportion of total daily energy expenditure over 24 hours.

Vegan Friendly

Dairy Free

Gluten Free

OW

AUST

NED

AUSTR

MA ALIAN DE

RAL I A N

Refined Sugar Australian Free Owned & Made

Fructose Friendly

(SWEETENED WITH RICE MALT SYRUP)

100% Organic

first word CANTONESE PORK BALL CABAGGE BOATS SERVES 4 We love summer meal prep – but we love easy summer meal prep even more. Marion Grasby’s new Fresh Wrap kits are Asian inspired, healthy and do most of the work for you. Try her recipe for Cantonese Pork Ball Cabbage Boats if you don’t believe us. $5.79, marionskitchen.com

KEEP KOOL Stay cool this summer by satisfying both your hydration and style needs. These luxe new S’well bottles keep your H20/smoothie/mocktail (let’s be real) cold for more than 24 hours and come in a range of highend designs. And with a percentage of each bottle sold making its way to charity, it makes for a feel-good Chrissy splurge. From $44.95, biome.com.au

GINGER NINJA While we don’t like the term ‘detox’, if the season’s celebrations have you feeling sluggish, perhaps it’s time to drop the champagne and switch to the nutrient-rich stuff. Look for juices that contain immune-boosting and digestion-supporting ginger, such as this organic Ginger Ninja from Home Pressed Juice’s cold-pressed range. We do like that. $11, homejuice.com.au

18

www.womenshealthandfitness.com.au

COFFEE & COCONUT Hailed the crème de la creme of the health world, having your coconut oil and eating it too just got easier. Ditch the heavy jar for these cute 10ml sachets courtesy of Crazy As A Coconut. Just pop them in your handbag and you have an all-natural milk alternative for your double espresso, lip balm or leg moisturiser for when you are on the run. $26 for 20-pack, crazyasacoconut.com.au

Naughty for nice THE STICK: you spend copious nights snuggled on the couch eating spoonfuls of Nutella straight from the jar but worry about your refined sugar intake. THE FIX: this vegan Coco2 Hazelnut spread courtesy of Pureharvest. It’s made from all natural coconut, cocoa and hazelnut to satisfy your sweet tooth while being cane-sugar free. Have it on toast or warm it up for a fancy fondue. $4.50, pureharvest.com.au

PHOTOGRAPHY: THINKSTOCK

COOK

INGREDIENTS » 1 x Marion’s Kitchen Cantonese Hoisin & Garlic Fresh Wrap Kit » 1 large cucumber » 500g pork mince » ¼ cup finely sliced spring onion, plus 2 tbsp extra to serve » ¼ cup panko breadcrumbs » 1 egg, lightly beaten » 1 tsp sea salt » 2 tbsp vegetable oil » baby wombok (Chinese cabbage) or baby cos lettuce leaves to serve

METHOD 1. Use a vegetable peeler to slice cucumber into long ribbons. Discard the seeds. 2. In a large bowl, mix the pork mince, spring onion, panko breadcrumbs, egg and salt until well combined. Roll into walnut-sized balls. 3. Heat the oil in a large frying pan over medium-high heat and cook the meatballs until just cooked through. Pour the Cantonese Hoisin Sauce over the meatballs and toss to coat. Simmer for a couple of minutes to thicken slightly. Remove from heat. 4. Place cucumber ribbons into the cabbage or lettuce boats and top with meatballs and sauce. Sprinkle with extra spring onion and Crispy Garlic.

first word

FROWN UPSIDE DOWN Forming facial expressions associated with feelgood emotions can actually activate moods that match. In a study, volunteers who were forced to frown by looking into the sun reported feeling more aggressive than those wearing sunnies or looking away. A separate study found that paralysing the frown expression with Botox can disrupt the neurocircuitry that perpetuates the depression cycle.

BE

SLEEPING WITH THE ENEMY IF YOU BURN THE CANDLE AT BOTH ENDS IN THE BELIEF THAT YOU CAN CLAW BACK ZEDS ANOTHER DAY, YOU MAY BE INADVERTENTLY DAMAGING YOUR BRAIN. EXTENDED WAKEFULNESS LEADS TO LOSS OF BRAIN CELLS INTEGRAL TO ALERTNESS AND COGNITION ACCORDING TO A STUDY PUBLISHED IN THE JOURNAL OF NEUROSCIENCE. PREVIOUS STUDIES SHOWED THAT EVEN AFTER THREE DAYS OF CATCH-UP SLEEP, ATTENTION SPAN REMAINS COMPROMISED.

WORD

VAGUS NERVE

THE STICK: Feeling lonely THE FIX: Write about your favourite comfort food, which was found to ameliorate loneliness more than writing about a new food with no emotional link according to a study at University of Buffalo.

WE LOVE: This intriguing drawing entitled ‘Cloudy’ by Tasmania’s Mona Choo. $230, bluethumb.com.au

Looking for a new masterpiece for the living room? Rather than choosing an artwork that matches this season’s Pantone trend, consider how quickly you understand the piece. The longer it takes for you to get it, the better. According to a study published in Behavioral and Brain Sciences, a picture that is difficult yet possible to interpret is felt to be more meaningful than one with obvious meaning because the struggle to understand often leads to lightbulb moments the brain loves.

20

www.womenshealthandfitness.com.au

PHOTOGRAPHY: THINKSTOCK

QUICK FIX

The body’s primary pacifying nerve, which can calm systems that are overactive during acute stress and anxiety. Breathing techniques can act like a vagus nerve massage according to clinical psychologist and breathing expert Frederick Muench. The exhale of deep, slow breathing slows heart rate and activates the vagus nerve while shallow, rapid breathing paralyses the vagus nerve.

TM

Pediatrician-tested USDA Certified Biobased Product (96-99%)

®

first word

GLOW SUMMER SKIN

HEAT IS THE ENEMY OF CLEAR, RADIANT SKIN. FROM BREAKOUTS TO HEAT RASH, WE’VE GOT YOUR SUMMER COVERED.

HEAT RASH WHY IT HAPPENS: Excesssive e perspiration and sweating g causes the sweat glands in i the h skin to become blocked and a d sweat leaks into surround ding tissues, causing irritation. SOLUTION: The best cure i e is a cool shower. Avoid harsh sh soaps, instead washing with w h Aveeno Skin Relief Body y Wash, $9.95, jnjaust.com m. au before air drying the affected area and dusting with SOOV Prickly Heat Powder,

PROBLEM $12, egopharm.com.au. Take an antihistamine to ease the itch. Also minimise sun exposure, wear lightweight, breathable fabrics and apply a cold compress. Avoid heavy creams that might block sweat ducts and try a gentle moisturiser such as Billie Goat Soap All Over Body Moisturiser, $39.95, billiegoatsoap.com. au. For chaffing and sweat rash, ZO RUB ($6.99, Chemist Warehouse) forms a barrier against friction on and acts as an antiperspirran.

PROBLEM

RAZOR BURN WHY IT HAPPENS: The scraping can cause nicks and abrasions, ingrown hairs and friction when we go against the grain. SOLUTION: Reduce redness by immediately applying a dab of 1 per cent hydrocortisone cream to the area to reduce swelling and itching. Alternatively, use a diaper rash cream. The main ingredient is zinc oxide, which is extremely soothing and can ward off infection. For bikini line bumps, soak a cotton ball in witch hazel and apply to the area.

22

www.womenshealthandfitness.com.au

To prevent the burn, always use a quality blade, run it under hot water beforee use and change it after 10 uses. Avoid productts that a contain alcohol and arttificial fca fragrance, which dry and nd clog pores, pores and instead use a men’s shaving cream such as NIVEA Men Sensitive Shaving Gel, $6, niveaformen.com. au with aloe vera. Finish with the anti-inflammatory Dermalogica PostShave Balm, $36, dermalogica.com. au, which helps reduce discomfort, irritation and redness and helps to prevent ingrown hairs.

BREAKOUTS WHY IT HAPPENS: The build-up of oil, dirt, sweat and sunscreen can clog pores and cause breakouts and blemishes. SOLUTION: Golden rule: don’t touch! It can burst glands, pushing bacteria in deeper. Instead, grab an over-the-counter spot treatment that contains benzoyl peroxide or try Dermalogica MediBac Overnight Clearing Gel, $62, dermalogica.com.au with salicy salicylic acid to clear away dead skin ccells and tea tree oil tto assist skin healing. To reduce inflamm mation, apply a hydrocortisone ccream or Visine eye drops to draw t redness. aaway y the “C “Choose products that ccontain sebum-regulating, antiiinfflammatory and anti-bacterial iing gredients and natural, zinc oxid de tints to provide coverage,” says D y Dermalogica education manager Emma Hobson. Try powdered mineral foundation, Nude by Nature Natural Mineral Cover, $39.95, nudebynature.com.au. The pimple should reduce in size within about six hours and disappear in three to four days. Try an oil-free concealer such as Dermalogica MediBac Concealing Spot Treatment, $36, dermalogica.com.au after that.

PHOTOGRAPHY: THINKSTOCK

PROBLEM

CLEAN sweep A DETOXING HAS BECOME DE RIGUEUR, BUT MEDICAL EVIDENCE BETRAYS PROPONENTS’ CLAIMS. WE GIVE THE SCIENCE A SWEEP.

24

www.womenshealthandfitness.com.au

According to general practitioner Dr Fran Bruce of Wesley LifeShape Clinic (wesleylifeshape.com.au), the kidneys and liver are constantly detoxing the body by filtering and eliminating most ingested toxins. “Your body doesn’t need added help to complete this process,” Dr Bruce says. What’s more, the practices of detox often don’t match the promises of feeling lighter and looking trimmer. The visible effects are likely to be water based. “While on a detox, most people will have a fluid shift initially but this apparent drop in weight typically isn’t fat loss, rather a water loss and is not maintained

at the end of the diet once you return to normal eating habits,” Dr Bruce says. Gastroenterologist Dr Philip Chang says that if detox diets result in any weight loss that lasts beyond the diet, it is likely to be muscle, as the body resorts to feeding on its own lean mass in the absence of adequate calories. Dr Chang says catabolism can culminate in difficulty maintaining body weight. “When the detox diets finish, there is often a rebound effect, as the body is firstly preferentially storing fat as it believes it is in a starvation state,” he says. “And secondly, the muscle loss leads to a negative shift in

PHOTOGRAPHY: THINKSTOCK

thrive

the fat/muscle ratio within the body, and this muscle then needs to be regained through oral consumption of calories and exercise.” “Therefore, the weight loss promised by detox diets is only short term, and should not be considered as part of a long term weight program.” Dietitian Lyndi Polivnick eschews the detox idea. “Expect to lose weight, but mainly due to water and muscle loss after depriving your body of essential nutrients such as protein.” Detox diets that severely limit protein or require fasting can result in fatigue, dehydration, lightheadedness, headaches, mood swings and constipation. Long-term fasting can result in vitamin and mineral deficiencies, while colon cleansing can cause gastrointestinal symptoms including nausea, vomiting, cramping and bloating. Gastrointestinal problems are also common while detoxing, so water intake is critical. Proponents say it helps to carry waste from the body, transporting nutrients that help muscle function. Herbal concoctions can be detrimental with medications for conditions such as high blood pressure.

DR PHILIP CHANG, gastroenterologist, The Sydney Clinic for Gastrointestinal Diseases (nssc.com.au): “We have no real need to detox per se. Physiologically, we have a brilliantly complex system of toxin removal that connects the intestinal system, the liver and the kidneys, which work together to systematically process and excrete by-products and unwanted waste from our system. There are no scientifically valid studies to show that any of the current forms of detox truly result in any long-term benefits for health and wellbeing.” Laxatives should be avoided – especially osmotictype laxatives, which can lead to serious medical problems. Herbal teas containing senna can also have long-term consequences for the gut. The standard Western diet combined with busy schedules can cause or worsen digestive issues such as constipation or colonic inertia and segue to intestinal permeability and skewed gut flora. Our diet not only influences our muscles and adipose (fat) in our bodies, but also causes long-term and sometimes drastic changes in our intestinal microbiome – small and large intestinal gut bacteria and viruses,” Chang explains. According to Chang, this gut microbiome is crucial to our immediate health. It’s also thought to be implicated in regulating key bodily functions such as the development and function of the immune system and associated diseases including gut permeability (the ‘leaky gut’ phenomenon), systemic metabolic rate, and the ability of our bodies to properly absorb electrolytes and micro- and macronutrients from food. The general principles of lowering caloric intake,

increased consumption of water, and a trend towards the consumption of natural, minimally processed foods such as fruit, green leafy vegetables (i.e. cabbage or kale) and psyllium (natural insoluble fibre), which are present in some part of many of the detox diets today, are beneficial.”

LYNDI POLIVNICK, Dietitian: “Detox diets promise enticing benefits, but most are medically meaningless. The belief that your body needs help ridding itself of toxins is not based on science; the human body is truly amazing in its ability to eliminate toxins naturally. Laxative use messes with your digestive system and absorption of nutrients while juice fasts and cleanses lack protein, encouraging the body to cannibalise its own muscle mass, in turn reducing metabolicm. Juicing also robs you of fibre, which is hailed as a weight loss hero for its ability to prolong satiety and prevent cravings. If you are tempted, keep your cleansing period short and favour wholefoods rather than liquids. Also aim to eat close to your maintenance calories to guard against muscle loss and metabolic slowdown. Unlike trendy juice diets, raw fruit and veg provide fibre, which is the body’s natural cleanser. If you are going to detox, remember to keep your fluids up. The best way to detox is to eat more fibre, drink plenty of water and get exercising as keeping fit will supercharge your body’s natural ability to clear toxins. DR FRAN BRUCE, GP, Wesley LifeShape Clinic: “To healthily detox your body, simply avoid highly processed foods that are high in fats and sugar, reduce your alcohol intake (if it exceeds the recommended guidelines) and limit caffeine consumption for a week or so. Often this is all your body needs to feel cleansed and refreshed, leaving you with a sense of wellbeing. If you are going to detox, it’s important to choose one that promotes the intake of fresh, nutrient-dense wholefoods to ensure you can maintain your energy and not feel tired or lethargic. Maintaining regular meals and snacks is important to eliminate large gaps and avoid fluctuations in your blood sugar levels. “For long-term results regarding health and weight management, it is a much better idea to eat a healthy diet based on fruits and vegetables, whole grains, and lean sources of protein and enjoy regular exercise,” Dr Bruce suggests. “Don’t forget to also drink lots of water and get plenty of sleep to feel more refreshed.” If you have a specific diet-related dysfunction such as candida: “I would recommend you see your GP to discuss. The key to long-term health and weight management is not a short-term diet,” Dr Bruce says. “Make lifestyle changes for the long term and seek support from experts including dietitians, exercise physiologists, psychologists and your GP.” www.womenshealthandfitness.com.au

25

HAVE YOUR CAKE AND EAT IT YOUR HEALTHY HOME DETOX Whether you’re cleansing for a week or a month, this roster of low-key detox tactics will keep your metabolism ticking and evade the perils of fasting while resetting your gut and tastebuds.

FOOD

Eat a light and healthy diet. Use cooking methods such as steaming and grilling. Sauté food in a little vegetable stock or natural tomato juice. Try to fry foods rarely and if you do, use only a dash of monounsaturated oil such as olive or peanut oil. AVOID:  Big meals  Dairy products  Sugar, honey and any foods containing sucrose, glucose, dextrose and fructose  Caffeine products including tea, coffee and cola  Alcohol  Red meat  Canned, pre-packaged, fast or heavily processed foods  Foods with a long shelf life  Condiments, such as mayonnaise and chutney EAT IN MODERATION: » Eggs and chicken – preferably free range » Fruit

26

www.womenshealthandfitness.com.au

» Goats’ cheese » Salad dressings and vinegar » Wheat – if you can, avoid wheat altogether by cutting out pasta and conventional breakfast cereals and opting for gluten-free health breads and breakfast flakes made with corn maize and rice flour ENJOY ABUNDANT:  FRESH VEGETABLES, eaten raw wherever possible  RICE MILK – choose one that contains calcium  PULSES AND LEGUMES, such as chick peas, lentils and all varieties of beans  GARLIC, GINGER AND HERBS to enhance the flavour of foods  FISH – especially the deep water varieties  RICE – try different varieties such as arborio, basmati, wild and brown  VARIED FOODS – rotate your menus, so that you are not eating the same foods every day  ANTIOXIDANT-RICH FOODS such as carrots, tomatoes, sweet potato, beetroot and leafy greens

FLUIDS CLEANSING YOUR MIND

Any negative emotion you experience, such as anger, bitterness, stress, resentment or frustration, overloads your body with harmful chemicals. So while detoxifying, make a special effort to: » Take deep breaths and long pauses rather than losing your temper. » Engage in positive self-talk, e.g. “I don’t need to feel embarrassed getting that report in one day late because I am extremely good at my job.” » Get out of bed half an hour earlier so you don’t have to rush in the morning. » Write down an affirmation such as “I love and approve of myself” every night before you go to sleep. » Find a quiet spot and meditate once a day for at least 15 minutes. Engage in visualisation of nice calming scenes and places.

“The body requires liquid and if it’s not getting enough it will try to take fluids from the colon,” says naturopath Ron Jean. “This will make your intestinal waste drier, slower and harder to move out of the body.” To stimulate your digestive system, start each day with a warm glass of water flavoured with the juice of one lemon. Throughout the day, sip six to eight glasses of filtered water, preferably at room temperature. To get the optimum benefits from your fluids, cut out caffeine, sugar- based and fizzy drinks and, instead, have herbal tea. “Water is absorbed into the

SKIN BRUSHING Can improve circulation and help move toxins from the tissues to the bloodstream. All you need is a natural bristle brush with a long handle and about five minutes before your shower (more, if you have time) to gently brush your skin, moving towards major lymph nodes:

1. Starting from your feet, brush up your calves and thighs, moving towards the groin area. 2. Brush over the buttocks and up to the mid-back, moving towards the armpits. 3. Starting from your hands, brush up your arms to your armpits. 4. Move across your shoulders and down the chest towards the heart and down the back of the neck. 5. Finally, work on the abdominal area, using a circular movement in a clockwise direction to stimulate the colon.

EXERCISE

Because it improves circulation, exercise helps the blood transport oxygen and nutrients more efficiently. It also enhances lymphatic circulation. “Unlike the circulation that is pumped by the heart, the lymphatic system requires muscle action to squash the lymphatic tubes and push the fluid along,” says Jean. Whether you walk, cycle, jog or attend aerobics or yoga classes doesn’t matter, as long as you’re up and moving for at least

bloodstream, helping increase blood volume and stimulating the kidneys to filter the blood,” Jean explains. “It also encourages water-soluble toxins to leave the body via the urine, lungs, breathing and perspiration.” If you’re a juice junkie, buy a juicer and make some cleansing and tasty, fresh concoctions. Beetroot, carrot and celery juice is a great liver tonic and tomato juice is rich in vitamin C. Though fruit juices such as pineapple, pear and apple are very tasty, aim for no more than one a day, as these fruits are full of natural sugars, which should be kept to a minimum. 30 to 45 minutes a day on three to five days a week.

BREATHING

Make a habit of breathing through your nose. As well as filtering air, the nose warms or cools carbon dioxide to the optimal temperature for entering the body. Become aware of how shallow your breaths are and set out to consciously take longer breaths and slow down your breathing pattern (breathe in and out to the count of four). Where possible during your detox, avoid smoky pubs or clubs. Anything that you can smell you are also inhaling, so minimise airborne chemicals by not using air fresheners, cleaning agents, insecticides or even perfumes.

MAINTAINING THE BENEFITS

Once you have finished your one-month body cleanse, you will feel like you have a new lease of life. Instead of falling back into your old stressed out chocoholic, threewines-a-day habits, try to incorporate aspects of the detox program into your everyday diet and lifestyle. “Once you know how good you can feel in body, mind and emotions, you will probably want to keep that feeling,” says naturopath Rumi Maheno. “The good news is that, once you have undergone a thorough detox, it will never be so hard again.”

www.womenshealthandfitness.com.au

27

Cleanse with benefits

v

Variously known as ‘colon cleansing’, ‘colon hydrotherapy’ and simply ‘colonics’, the practice of flushing your bowel with water has become a staple of the new year detox menu. Yet despite its march towards mainstream practice, the procedure technically known as ‘colonic lavage’ is an invasive medical procedure that needs to be evaluated carefully according to the founder of Sydney Colon Health Clinic, registered nurse Bianca James. An industry pioneer, James lamented that lack of regulation in the industry exposes consumers to the risk of treatment by technicians lacking medical credentials. “It is up to the general public to do their own due diligence to ensure their safety,” James said. A colonic also warrants diligent consideration of objectives according to James. Contrary to imaginings of colonic lavage as a weight loss trigger, the aim of the procedure is to “facilitate the removal of stagnant faecal matter and subsequent proliferation of bacteria and their toxins, and re-educate the colon to perform its natural functions effectively”, James said. While patients often report feeling lighter or healthier after the procedure, it can’t physically reduce body fat. A study at Georgetown University concluded that there is “limited clinical evidence validating colon therapy as a health promotion practice” – a thesis shared by the head of Flinders University’s Department of Human Physiology, Professor Simon Brookes, who attributes 28

www.womenshealthandfitness.com.au

“WHILE PATIENTS OFTEN REPORT FEELING LIGHTER OR HEALTHIER AFTER THE PROCEDURE, IT CAN’T PHYSICALLY REDUCE BODY FAT. “

any felt improvements to the placebo effect. “…there is absolutely no medical evidence that it carries any benefits at all,” said Prof Brookes, who disputes that toxins accumulate in the bowel. While debate continues to rage between those who claim to have experienced benefits such as less fluid retention and bloating and those who write it off as a furphy, we reveal what happens behind closed doors. » A medically run clinic will usually ask you to complete a comprehensive health appraisal before facilitating the procedure to ensure the procedure is appropriate to your health state and goals. » Health checks prior to a procedure at a medically run clinic can involve testing urine for body hydration, pH levels and diabetes, after which you are weighed and your blood pressure is taken. » The process depends on which of two

systems you choose – open non-pressurised, or closed and pressurised. In the open system, you can expect to lie on a couch that has a toilet built into it. Then a pencil thin, sterile, disposable, single-use rectal tube is inserted into the anus, and warm, purified water is gently infused into the bowel. The patient experiences a feeling of fullness and the need to eliminate faecal matter. The procedure is repeated for around 40 to 45 minutes, or until 14 litres of purified water has made its way around your bowel. Unlike the open system, the closed system is completely controlled by a therapist, who inserts a wider tube – the width of a 50 cent coin – and pumps water into the bowel until you indicate you can’t take in any more, which James estimates at 40 litres. The therapist then reverses the valve and water and faecal waste travels back through the tube and a viewing tube – to check for blood, mucous, undigested food and other abnormalities – into a regular toilet. The treatment takes around 40 minutes. Expect to pay $90 to $120 per treatment.

thrive

feels

LEARNING TO IDENTIFY EMOTIONS IN THE BODY CAN HELP YOU TO HARNESS THEIR POWER AND DOWNPLAY NEGATIVE EFFECTS ON BODY AND MIND. Words: Bronte Chaperon and David Goding

30

www.womenshealthandfitness.com.au

PHOTOGRAPHY: THINKSTOCK

T

The stereotypical staple of psychotherapy immortalised in films such as Good Will Hunting, ‘How does it make you feel?’, may sound like a throwback to Freud, but it’s more than couch jargon. Increasingly, science is finding how emotion is stored in the body and how emotional health impacts physical health. For instance, greater happiness has been linked to a better functioning immune system, enhanced heart-lung function and lower blood pressure. Conversely, negative emotions such as guilt or shame can undermine physical health. Learning to identify emotions in the body makes them tangible and manageable. So how to recognise embodied emotions?

Clinical psychologist Dr David Roland says the key is ‘interoceptive awareness’ (being tuned in to bodily sensations). “Many people do not know what they are feeling, and it’s hard to be aware of what we’re feeling all the time. We need to develop emotional and mental awareness. The practice of mindfulness is one way to develop this greater awareness. Physical signs of a particular emotion will differ between individuals but often we will have visceral sensations associated with a particular feeling, such as ‘butterflies in the stomach’ when nervous, heaviness in the chest when sad, and so on. What we are thinking about is also a clue to what we are feeling. If we are feeling angry about someone’s behaviour, for example, we will have a lot of thoughts about them, and they will be ‘angry’ thoughts.” Consider this your emotion roadmap.

SYMPTOM:

SLOWED HEART RATE, LIGHTHEARTED EMOTIONAL STATE

SYMPTOM:

‘KNOT’ IN YOUR STOMACH EMOTION: You are likely to be

feeling guilt – the feeling that you should have or should not have done something. This feeling is driven by our conscience (or if you subscribe to neurologist Sigmund Freud’s train of thoughts, our super-ego and ego are in conflict over what our id (personal desire function) wants and what is socially acceptable and just. OFTEN MISTAKEN FOR: Anxiety WHAT TO EXPECT: Often when you betray a moral standard by your own accord, you will feel a sense of dread, shame, remorse and, as a result, anxiety and paranoia over your decision. You may also ruminate over your shame frequently until your wrong has been righted and become overly sensitive to the slightest criticism (self-criticism runs high when you feel guilty, which makes your ego extremely touchy).

In order to not feel guilt you may repress the feeling and live in denial, overcompensate to make everyone happy or become overly anxious at making the ‘right’ decisions in the future. WHAT TO DO: Apologise or explain to (if there was another person involved) the person you have hurt/ deceived and don’t repeat the same actions that caused you to feel you have done something wrong. Or if you cannot apologise to said person for whatever circumstance (try as best you can, though), either talk to a third party about your wrong doing and why you won’t do it again or write everything down and how it made you and those involved feel, and why it isn’t smart to repeat these actions. Acknowledgement of your ill doings should help you forgive yourself.

EMOTION: Contentment – the feeling

that you’ve fulfilled your basic needs and desires enough to feel at peace and satisfied with what you have at the present time – this includes satisfying basic physical, emotional and social needs. You’ve accepted the past, are at peace with what may lie ahead and are comfortable and satisfied in the current moment. OFTEN MISTAKEN FOR: Happiness WHAT TO EXPECT: A feeling of being

at peace with the present moment – you aren’t stressing about finding time to do the laundry or calling your mum; your anxiety regarding stresses isn’t present to block your contentment. You may feel a sense of self-fulfilment or selfactualisation – a psychological theory by Abraham Maslow suggesting we all have an innate ‘hierarchy of needs’ including physiological, safety, social and esteem needs that need to be met before we can reach our full potential and contentment. WHAT TO DO: Enjoy the moment. So

often in life we’re striving for something – a job that pays better, a spouse, paying off a mortgage… When feeling content, you stop and smell the roses.

SYMPTOM:

INCREASED HEART RATE, ALERTNESS, PERSON ACTS PRIMARILY THROUGH THEIR LIMBIC SYSTEM (AREA IN THE BRAIN RESPONSIBLE FOR EMOTIONS) THAN THE CEREBRAL CORTEX (THINKING, LOGICAL CONTROL CENTRE OF THE BRAIN) EMOTION: Anger WHAT TO EXPECT: Since when you are angry you aren’t thinking straight (yes, scientific proof that we lose our minds when angry!) and are reacting using your limbic system, you’re likely to say things you may not mean and act rashly. Additionally, when angry, your autonomic nervous system accelerates your breathing as a result of stressful stimuli the body deems threatening. It does this unconsciously but you can control it with practice. WHAT TO DO: Focus on steadying your breathing for a few minutes

to avoid acting rashly and regretting it later – the first few minutes of being angry are generally the worst, which is why people will tell you to wait 10 minutes before hitting that ‘send’ text to your ex. Take some deep breaths through the nose, hold for a few seconds, then out through the mouth in a relaxed manner – this helps to activate the parasympathetic nervous system, which is responsible for calming your body down. This should help reduce your heart rate and slow your breathing. Practising mindfulness meditation is a great way to learn to control one’s heart rate and reaction to stress. Over time, mindfulness has also shown to reduce blood pressure, improve sleep and reduce gastrointestinal trouble. www.womenshealthandfitness.com.au

31

SYMPTOM:

INCREASED HEART RATE, REDUCED STRESS (LESS CORTISOL RELEASED INTO BLOODSTREAM) EMOTION: Happiness. Four different neurochemicals are working harmoniously in your body right now to create a state of euphoria: endorphins (responsible for making us feel good after a jog or a bout of laughter); serotonin (which acts as a barrier against depression); dopamine (often makes us feel happy after sex or eating a delicious meal); and oxytocin (the neurochemical associated with happiness that we receive from loving and feeling loved by others). WHAT TO EXPECT: Remember that happiness is a transitional state. A stimuli (and most stimuli that make us happy are external – be it a new phone, car, a holiday) that makes you happy cannot produce the same amount of endorphins through each experience with the stimuli. Experiencing the stimuli in new ways may help to sustain the feeling of happiness but cannot last. For example: Buying a new phone may make you happy for two weeks but eventually you get used to it and it no longer results in such a high emotional state. But if after two weeks you buy a new bright case for the phone, it is likely you will produce more endorphins. WHAT TO DO: When you feel your happiness is fading, remember to stop and take a moment to appreciate the things you already have or try experiencing some of your favourite things in a new way. For example: If you love your partner but feel things are getting a little stale, go somewhere new for date night. Try a new cultural cuisine or explore an area you’ve never been. What did you discover? Did your partner pull a ridiculously hilarious face after trying some spicy Thai food? Or did you both get gastro and spend the night huddled together in the bathroom? Regardless, the key is to try new things to invigorate your mind and senses in order to experience your partner in a new way.

GROW YOUR EMOTIONS LIKE A POTPLANT, EMOTIONS AND INTEROCEPTIVE AWARENESS CAN BE CULTIVATED. TRY THESE TACTICS AND WATCH YOUR FEELINGS FLOURISH. » Exercise – especially activities that activate your left prefrontal cortex, such as dancing or yoga » Improve your social connection by talking to and seeing your friends and family more often » Listen to music » Practise mindfulness meditation » Write out your feelings » fTouch and massage » Take medication – natural or prescribed

32

www.womenshealthandfitness.com.au

BODY

LANGUAGE A BILATERAL AGREEMENT BETWEEN YOUR BRAIN AND BODY COULD EXPLAIN MANY PHYSIOLOGICAL SYMPTOMS

GUT The directive ‘go with your gut’ is more than a tarot catchcry. Nutritionist Frances Dalton, medical advisor for the Mindd Foundation,

says the gut is now being recognised as the second brain. “There are millions of nerve cells around the intestines; almost as many as in the brain,” Dalton says. “This means the gut has the

ability to process information about what is going on and put a response into action separate from the brain and central nervous system.” Intestinal nerve cells have similar conversations to those between neurons in the brain – using neurotransmitters as a kind of phone. There are around 30 neurotransmitters used by the so-called enteric nervous system, the same number as in the brain. The enteric nervous system employs more neurons than the peripheral nervous system and spinal cord respectively. “Whatever affects the mind will in turn have some impact on gut function,” says naturopath Lyn Craven. She calls this lifelong two-way convo ‘gut instinct’. The gut is also intimately linked to emotions and vice versa. “People who are frightened enough without question show gut problems,” says the University of Melbourne Professor of Enteric Neuroscience Joel Bornstein. “That’s the brain talking to the gut and the gut talking back to the brain, saying ‘I’m uncomfortable.’ Dalton says many conditions thought to be purely anomalies of the mind, like mental illnesses, are now being linked to the gut. “Many so-called psychological problems people are faced with today, such as anxiety, depression, and even more serious conditions such as schizophrenia and autism, are related to problems in the gut,” she says. “Programs that work to heal these gut problems and address the resulting deficiencies are very successful in helping the majority of people with these types of disorders.” Stress plays a major role in irritable bowel

syndrome, both in triggering and worsening symptoms, says Melbourne GP and author of Doctor in the House Dr Malcolm Clark. “Sufferers often report the return of their rotten symptoms when they are under increased stress at work or at home,” he says. “Depressed or anxious people seem to suffer from this problem more often than the rest, suggesting these may also be causes. “The nerve messages to the muscle walls are garbled and confused. The muscles are stimulated, but in a disorganised way and the bowel doesn’t work properly. Sometimes the nerves send very strong impulses, causing the cramping spasms typical of irritable bowel.” In addition to increasing fibre intake, meditation can counteract the physiological stress response that contributes to symptoms, Dr Clark says. “Fibre seems to aid the passage of food through the gut, as well as bulking up and softening the stools.” Gut bacteria may also improve general brain function, research suggests. In a UCLA study, women aged 18 to 55 who ate yoghurt containing probiotics twice a day for a month exhibited decreased activity in two brain regions that control central processing of emotion and sensation. They also showed greater connectivity between a region known as the ‘periaqueductal grey’ and areas of the prefrontal cortex associated with cognition, while those who skipped the probiotic showed greater connectivity of a different area. Often imagined as a psychiatric condition, chronic fatigue syndrome (CFS) has been linked to unbalanced gut bacteria, with University of Toronto researchers

SKIN Treating the physical symptoms of skin conditions is only just scratching the surface. “Stress is closely linked to our skin as it reflects our internal state,” says psychologist Jacqui Manning (thefriendlypsychologist. com.au). Stress management can ameliorate skin symptoms in some cases. “Mastering stress management is not only essential for wellbeing, but also to prevent exacerbating existing skin issues.” Increasingly, medical professionals are embracing integrated treatments such as dermatology and meditation. “Some people are prescribed the latest cream, and

suggesting a connection between low levels of Lactobacillus and Bifidobacteria in the gut and CFS symptoms. Gut bacteria communicate with the nervous system by way of the vagal nerves, so it makes sense that it can influence mood. “Research shows that patients with CFS and other so-called functional somatic disorders have alterations in the intestinal microbial flora,” says University of Toronto researcher Dr Venket Rao. “Emerging studies have suggested that pathogenic and nonpathogenic gut bacteria might influence mood-related symptoms and even behaviour in animals and humans. “We found a significant rise in both Lactobacillus and Bifidobacteria in those taking the Lactobacillus casei strain Shirota (LcS), and there was also a significant decrease in anxiety symptoms among those taking the probiotic versus controls.” Even certain symptoms of autism are now being linked to disturbances in gut bacteria. “There’s good evidence that gut bacteria can upset behaviour, and that appears to be the case with autism,” says Prof. Bornstein. Dr Julia Ross, author of The Mood Cure, leverages the finding that the lion’s share of the body’s serotonin resides not in the brain but the gut. Consuming amino acids – the constituents of protein and precursors to neurotransmitters – can correct emotional fallouts, she contends. “Your brain relies on protein – the only food source of amino acids – to make all of its mood-enhancing chemicals,” Ross says. “If you are not getting enough protein, you won’t be able to manufacture those crucial chemicals.”

their skin problem goes away,” says Harvard Medical School Assistant Clinical Professor of Psychology Ted Grossbart. “Now we’re recognising this other set of resources you can tap from within.” The complex interactions that contribute to the conditions makes it near impossible to isolate the contribution of stress according to dermatologist Richard D. Granstein, chairman of Weill Cornell Medical College department of dermatology. However, there is no doubt that the nervous system impacts skin, he says. “If you interrupt the nerves’ path to an area of a patient’s skin affected by psoriasis, the psoriasis improves,” Dr Granstein said following recent research www.womenshealthandfitness.com.au

33

into stress’ impact on skin. “In addition, the condition improves if you inject local anesthetic into psoriasis patches. This information strongly suggests that nerves play a role in how psoriasis operates.” In a Japanese study, mice bred with a predisposition to inflammatory skin condition atopic dermatitis only developed the rash when exposed to stress. “If we could block specific steps in certain pathways between the nervous system and the skin – without impacting the whole body – we would likely have new ways to prevent or treat some skin disorders,” Dr Granstein said. Stress provokes several physiological reactions that can affect the skin. In acne, for instance, it stimulates the release of stress hormone cortisol, which thickens hair follicle cells and increases oil production – the perfect recipe for acne. Stress can also trigger neuropeptides – chemicals unleashed from nerve endings in the skin – that leave it red or itchy, and encourage T cells (the skin’s infection fighters) to overreact, causing expedited skin cell production resulting in the scales or flakes seen in psoriasis. Blood vessels are also susceptible. Under stress they become more reactive, either clamping shut (so skin looks pale or sallow) or opening too widely (causing the skin to flush). Marked emotional tension also compromises the skin’s repair mechanisms. In a study at Weill Cornell Medical College, volunteers inflicted with tiny wounds and exposed to stress encountered longer healing times than peers with regular stress levels. “What’s really intriguing is that even relatively mild stress can affect the way your skin functions,” says Dr Granstein. Theref is evidence that stress can even speed the onset of skin cancer – at least in mice. While they can be factors, emotional states are unlikely to be the sole culprit behind misbehaving skin. “You can have all the stress in the world, and you won’t get psoriasis if you don’t have the genes for it,” says Grossbart. “And some people are just physiologically more hardwired to have their emotions trigger skin problems. The flip side is that those people are also more likely to be able to use psychological techniques to improve their skin’s condition.” Some of the treatments recommended by psychodermatologists, such as meditation, acupuncture, psychotherapy and massage, soothe the skin by decreasing the stress response through relaxation. “Studies show that when people utilise stress-reduction techniques, their skin misbehaves less often and less dramatically,” says Pennsylvania dermatologist and clinical psychologist Richard Fried. A massage therapist Fried. In one study at the University of Massachusetts, psoriasis patients who listened to meditation tapes during their light therapy treatments reduced by half the amount of therapy needed to clear their symptoms. 34

www.womenshealthandfitness.com.au

Other treatments such as imaging, biofeedback and hypnosis relax patients and teach them to control physiological factors such as body temperature and skin moisture. “Our bodies are more plugged in to the pictures we have in our heads than into reality,” says Grossbart. “Since many skin conditions are sensitive to changes in temperature and moisture, you can learn to choose an image – swimming in an Olympic-size pool of cool yoghurt, say – that moves the skin in the right direction.” For the imagination to do its best work, patients must enter a state of focused concentration and repeat the exercise daily. Holistic treatments are useful adjuncts to, not replacements for, traditional skin treatments. “If you have acne that’s aggravated by stress, you will see improvement from stress-reduction techniques,” says New York dermatologist David Colbert. “But you also have bacteria under your skin, which will be hard to get rid of without a topical antibiotic.”

whfmag whandfmag whandfmaged womenshealth andfitness

Discover a healthier you

$20 OFF o rd e r s o v e r $ 2 0 0

CODE: WHFHAPPY20

Ends: 15/01/17

PURE ORGANIC GOODNESS | Good for you, good for our planet boundlessorganic.com.au FREE DELIVERY for orders over $99 669A Old South Head Rd, Vaucluse NSW 2030

thrive

DEVIL’S ADVOCATE

Forget repressed memories and other Freudian charms. Contemporary mind experts are leveraging paths to the unconscious to flick the switch on everything from Tim Tam habits to treadmill aversion. We unveil how trance states help to transform behaviour. Words: David Goding

36

www.womenshealthandfitness.com.au

PHOTOGRAPHY: THINKSTOCK

HYPNOSIS

C

Call it consciousness, awareness or wakefulness, but it’s now common knowledge that what we experience as ‘everyday life’ is the tip of the brain’s iceberg. While mining the unconscious for clues has fallen out of vogue in favour of more efficient mind hacks such as EMDR (eye movement desensitisation and reprocessing), hypnosis remains on the therapy menu. “There are many uses for hypnosis. It can benefit those who have self-control or self-discipline issues, have low confidence and low self-esteem, and it can even help people control their temper,” says clinical and forensic psychologist Dr Lyn Shumack. But it’s not a magic bullet. To really address behavioural glitches such as smoking and overeating, hypnosis needs to be combined with cognitive behavioural therapy according to neurolinguistic programming pioneer Terry McClendon. “First of all I would find the triggers that lead to overeating or smoking, for instance, and then develop strategies to change these triggers into something that’s more positive,” he says. It also works better for some people than others. “About 10 to 15 per cent of people are highly hypnotisable,” says Associate Professor Amanda Barnier, from the Department of Cognitive Science at Macquarie University and editor of the Oxford Handbook of Hypnosis: Theory, Research, and Practice. “They experience almost any suggestion you give them, in strong, vivid and compelling ways.” “There are some easy modes of suggestion that almost everybody can experience,” says Dr Barnier. Complicated or ‘hallucination’ suggestions are less reliable. Hints to how hypnotisable we are include common behavioural traits that connote how easily the subconscious mind is engaged. “There are personality characteristics known as absorption and fantasy proneness,” says Dr Barnier.

HALF TRANCE Successful functional hypnosis depends on a sequence of trance and suggestion. A favoured way for practitioners to reach the trance state is by boring the brain until it quits thinking. Verbal monotony such as repetitive phrases are a means to inducing repetition, lack of stimulation or by inducing a state of deep relaxation. “You close your eyes and you shut out the world and you listen to the hypnotist and you invest yourself in what they’re saying and what they’re suggesting and try to keep out those doubting thoughts,” says Dr Barnier. “Try to shut out the noises from outside and the inside noises of the squeaking chair and get involved.”

“This is the ability to get really involved in things. So, for instance, if you’re the type of person who can read a novel in front of the television and not be interrupted, get really emotionally engrossed in a movie or had an imaginary playmate as a child, then it’s likely that you’re more easily hypnotisable.” Highly analytical and sceptical people are less likely to let themselves surrender to the process. “Some people can’t get there because they don’t want to follow the instructions,” says executive director of the Academy of Applied Hypnosis Leon Cowen.. “They keep analysing it, keep checking it. When they do that they’re stepping outside the zone, almost stepping outside their body, checking out what’s going on, and that doesn’t facilitate hypnosis well.” Receptivity can be learned with time and practice, but someone with low hypnotisability is never going to become highly hypnotisable.

“ABOUT 10 TO 15 PER CENT OF PEOPLE ARE HIGHLY HYPNOTISABLE.” Even if you are highly hypnotisable, you’re not at the absolute mercy of your practitioner. “Going into hypnosis is something that you do for yourself,” says Cowen. “The therapist is just there to facilitate it. So as a therapist the change that I want to bring about is the change that you want, whatever that may be. And that’s pretty exciting.” Hypnosis merely provides a portal to the subconscious mind. “Anything you think about, hypnosis can affect, and with practice, it’s not that difficult. It’s like driving to your destination but, once you get there, you don’t remember the journey,” Cowen says. It’s common to fall into a hypnotic trance without realising. “If you keep an eye out you will notice people spontaneously staring out the window, daydreaming, looking confused,” says Dr Shumack. “They’re signs that the brain has changed gear.”

But you don’t necessarily need be in full slumber mode to fall into a trance, says Dr Barnier. “Research was conducted with a number of people cycling on exercise bikes for their hypnotic induction and it was just as successful as a relaxation induction.” For the highly hypnotisable, almost anything can be used as a trigger to induce the trance state. “I once induced a trance by telling a person, who I knew to be very amenable to suggestion, that on leaving the room he would touch the door handle and immediately fall into a trance marked by his inability to let it go,” says Dr Shumack. “The success of the suggestion surprised us both.” www.womenshealthandfitness.com.au

37

MENTAL MACHINE While many psychotherapists integrate hypnosis into their practice, few feel confident articulating how it actually works. “That’s the big question,” says McClendon. “You can create magic with hypnosis, but why that happens we really don’t know.” Scientists are now working on identifying the part of the brain responsible for the hypnotic state. One discovery is that the brain produces alpha waves during hypnosis, suggesting that it’s both relaxed and alert. It’s very different to sleep, which produces delta waves. The part of the brain that responds to surprise or conflict is also muted during hypnosis. “When you notice things that aren’t what you expect, the anterior cingulate cortex usually lights up,” says Dr Barnier. “But during hypnosis, activity in this area is noticeably reduced.” This mental vacation enables the brain’s posterior region to fire up and activate belief in the therapist’s suggestions – known as post-hypnotic suggestions. While naysayers cite the danger of planting dangerous ideas and activating harmful behaviour, proponents say hypnosis can’t program people to do things that are incongruent with their personality and moral code. “Post-hypnotic suggestions usually relate to vices such as smoking and drinking,” says Dr Hans Holzer, parapsychologist and author of Hypnosis: Controlling the Inner You. “For example, a hypnotist may command her subject to feel revulsion whenever she touches a cigarette, to immediately put down the glass when she takes a drink of liquor. These are reflex suggestions that do not come into play unless the subject picks up a cigarette or takes a drink..” It works because despite compulsion to repeat unhelpful behaviours, the subject really wants to stop doing these things. “People can’t hypnotise you into doing things that are contrary to your beliefs and values,” McClendon says.

IT MAY, HOWEVER, ACTIVATE FALSE MEMORIES. “Hypnosis used for memory is problematic because during hypnosis you encourage people to engage in a fantasy,” says Dr Barnier. “You encourage people to go back and relive things. You can do that in a very vivid way. But memories can change in a number of ways and hypnosis can contribute to those changes. After hypnosis, people can sometimes think, ‘Well, I was hypnotised; that must make it true,’ and that can lead the person to have inappropriate levels of confidence.” In Australia, the forensic system is now wisely cautious about admitting hypnosis-generated or 38

www.womenshealthandfitness.com.au

elicited memories into the legal system. This re-living can make hypnosis traumatic for clients with unresolved trauma. “There are some people to who being induced into trance can be fraught with fear,” says Dr Shumack. “These are often people who have been psychologically traumatised, are mentally ill, drug affected or have certain brain injuries.” “Also, when people relax they can become quite emotional, particularly those that get by on a tough exterior, and often shed silent tears of relief at being so relaxed.”

HYPNOSIS SPEED DATE As with all professions, there are unscrupulous hypnotherapists. So don’t be afraid to quiz them about their credentials and experience. A good place to start is finding a registered practising psychologist with additional qualifications in hypnosis, which assures a certain level of academic rigour and achievement. Also check that your prospective practitioner is a member of the Australian Society of Hypnosis (ASH).

:5½½ + LIFESTREAM ALOE VERA JUICE Soothes the lining of the stomach to support natural digestion Helps maintain healthy intestinal bacteria Supports the immune system 99.7% pure aloe vera juice USE ONLY AS DIRECTED. IF SYMPTOMS PERSIST, SEE YOUR DOCTOR/HEALTHCARE PROFESSIONAL.

N

U

T

R

I

T

I

O

N

T

O

L

I

V

E

B

Y

1300 762 025 | [email protected] | lifestream.co.nz Follow us: lifestreamwholefoods lifestreamwholefoods

thrive

CORRECT

WE PHOTOGRAPHY: THINKSTOCK

COME JANUARY, LOSING WEIGHT CAN FEEL LIKE A CULTURAL OBLIGATION. BUT BEFORE YOU COMMIT TO DROPPING KAY-GEES, CONSIDER THE RISKS OF NEEDLESS DIETING.

40

www.womenshealthandfitness.com.au

N IGHT

No time of year creates greater body mass dissonance than January, when slimming down seems de rigueur, even for those who fall in the healthy weight range. Research shows that diet-related Google search terms such as ‘Atkins’, ‘diet’ and ‘Weight Watchers’ jump 29 per cent from December until the end of January. Yet increased interest in attenuating body mass is not matched by actual weight loss. According to the Dietitians Association of Australia, most women who try to lose weight will either fail to shift kilos or experience weight regain. “Fad diets can actually make you fat,” says accredited practising dietitan Kate Gudorf, a spokesperson for the Dietitians Association of Australia. “Instead of losing body fat, people on restrictive diets break down muscle mass. Muscle mass is metabolically active tissue [that burns fat] and when you start breaking that down, it’s much harder to lose weight; and then as soon as you stop the fad diet, you get fatter over time. So people are actually dieting themselves fat,” Gudorf says. A study published in the American Psychologist journal in 2007 called dieting “a consistent predictor of future weight gain”. Why? Because our bodies are programmed to defend the weight for which they were programmed – and because dieting basically sends the organism into fight mode. It sounds dramatic, but if you have witnessed the wreckage caused by dieting, you know it’s not.

FITSPO, THINSPO, PERFECTIONISM If you spent the vay-cay poring over Instagram fitspo, chances are you’re feeling the chasm between your image and the firm limbs of your fitness idols. Add 10 points if you’re a perfectionist with control-freak tendencies you’re wont to turn on yourself. These days, weight is simultaneously a symbol of self-control and self-worth. And the incessant hyperbole about the obesity crisis guarantees that weight will remain a global obsession. Finding your ideal body is not about comparing yourself to some foodchallenged magazine-Barbie wearing a spray-on bikini; it’s about finding what’s best for you, what works at this moment in your life, and throwing away the rest. Body ideals are different to ‘ideal body weight’. While the former is a culturally ingrained notion that is internalised as a gold standard against which you judge your physique, ideal body weight reflects optimal physical and mental health markers. Historically, the benchmark has been body mass index (BMI), but increasingly experts are eschewing the scale conceived to measure mortality risk in populations as a personal yardstick according to eating disorder expert Professor Susan Paxton. BMI, which is calculated by dividing your height squared by your weight, is not an arbiter of a single person’s health. The scale says that 18.5 to 24.99 is normal and 25-plus is overweight. Psychologist Sarah McMahon, from BodyMatters (bodymatters.com.au) says our ideal body weight is what we weigh when we’re eating well and exercising

www.womenshealthandfitness.com.au

41

moderately without overemphasis or concern for restricting food amounts or types. “The question for many of us is, should we actually ‘slim down’ and ‘shape up’ if we are already sitting at a ‘healthy’ body weight? And by healthy, I mean at the weight our body naturally settles at when we eat a balanced diet that includes lots of ‘everyday’ foods and also includes some ‘sometimes’ and ‘occasional’ foods, and move our body regularly, rather than according to BMI charts.” “By focusing on an outcome we can easily overlook or discount the process of self-care,” she says. “Often people give up on treating their bodies well because they don’t think they’ll lose enough weight if they do.” Focussing on a number can lead to restriction and losing touch with hunger signals, paradoxically causing increased hunger signals and binge eating – both of which increase the likelihood of weight gain.

BEING VERSUS FEELING It’s common knowledge that people with eating disorders and body dysmorphia often feel bigger than they are and can believe they’ve gained weight in response to cues such as abdominal pressure caused by bloating. But the same cognitive error assails even those without an illness. While experts attribute these glitches to a complex interplay of neurology and psychology (fatigue and feeling bad about yourself can culminate in so-called ‘fat days’), the sense of being ‘too big’ can as easily segue from the guilt of eating more than you think you should have. While it might feel as though festive burgers have amassed to increase fat percentage, it takes an awful lot of food to increase weight according to Associate Professor Timothy Gill from the Boden Institute of Obesity, Nutrition, Exercise & Eating Disorders at the University of Sydney. Just one kilo of body fat equates to 37,000 kilojoules or 8,809 calories, which is equal to 10 of McDonald’s biggest burgers – in addition to your energy needs. In wine or new year champers terms, that’s 74 glasses on top of your daily intake. It makes sense when you consider how long it takes to lose a single kilo of fat. If your inclination to lose weight was triggered by a weight spike, it’s worth evaluating reasons before enacting drastic measures. “There are many reasons why your weight fluctuates,” says dietitian Lauren McGuckin (allaboutbalancenutrition.com.au). “The weight fluctuations after a big weekend that make you feel guilty could be coming from so many different factors like fluid retention and when you last went to the toilet – it’s hard to determine.”

42

www.womenshealthandfitness.com.au

CHEAT ZONE The anxiety that often surrounds a single snack or socalled ‘cheat meal’ betrays the fact that the body affords a generous margin for error and averaging the numbers across the week – not the day. Estimates suggest that the body will compensate for excess caloric intake up to about 175 to 250 extra calories each day. At that range, the body starts to add indiscernible bits of weight at an undetectable rate. “We appear to go along for periods of stable weight and then through a sustained period of overeating for however long. It’s uncertain, perhaps a couple of weeks or so – our weight starts to increase. It continues to increase until it reaches a new level and then we have another period of sustained weight balance,” Assoc Prof Gill says. The pas de deux between metabolism and appetite is known as ‘dynamic energy balance’, which essentially means that instead of gaining weight in equal increments over a set period, we experience periods of equilibrium followed by weight gain. The longer this pattern repeats, the more weight we gain.

“At the start of the process your body is trying to reduce your weight back down to the lower level and the energy balance that existed down at that lower level,” says Assoc Prof Gill. “As you move along that weight gain trajectory, your body starts to push you up to the new energy balance at the higher weight level. So the processes that initially worked to prevent that weight gain are now assisting that weight gain to ensure you get back into energy balance.” Rather than panicking after a couple of days without counting your macros or saying ‘yes’ to cake, practise self-compassion. “Sometimes we eat more than what our body is asking for, and that’s okay,” says weight management expert Dr Rick Kausman. McGuckin shares his view. “Allow yourself to become comfortable with a little bit of flex and enjoying something indulgent daily or weekly,” she says. “Just make sure that most of the time you’re choosing from lean meats, wholegrain carbohydrates, vegetables, fruit and low-fat dairy products.”

REVERSE CYCLE If your weight is above its go-to level due to a holiday bender or festive chardys, resist trying to lose the excess quickly, Gudorf says. A quarter of a kilo to one kilo is the ideal weekly rate for sustainable weight loss. This also guards against the need to drastically reduce calories or eschew every food you enjoy, which can backfire. You can still have a glass of wine with friends and enjoy a piece of chocolate. “Everything in moderation. It’s about making sure that the kilojoules you eat are in balance with the kilojoules you’re burning,” says Gudorf. “The easiest way is to choose more nutritious foods and fewer foods that come in a package. Choose more low-kilojoule foods, more nutritious foods, like wholegrain breads, cereals, vegetables, lean cuts of meat, fish, eggs and low-fat dairy products.” Sydney-based nutritionist and dietitian Dr Joanna McMillan agrees that calories should never be cut below 1,200 a day. “I’m not at all keen on low-cal diets,’’ she says. “You effectively teach your body to deal with famines. Your body slows metabolism and focuses on only essential functions. You expend less spontaneous energy and heat, and ‘learn’ to make do on fewer kilojoules. Then, when you do eat, your body again

‘learns’ to store that energy efficiently ready for the next famine. That’s the cycle of yo-yo dieting.” Studies have shown that drastically cutting calories to below 900 calories per day can cause a person’s BMR to drop by 10 per cent in just two to three days. In 12 months it can drop to as low as 40 per cent of its normal BMR – effectively meaning you can eat not much more than half of what you did before gaining weight. “Besides, no one can stick to very low kilojoules. You just end up obsessing even more about food and eventually fall off the wagon,’’ Dr McMillan says. “Eat consistently – not dieting some days and bingeing on others – and if you need to lose weight, think of chipping away at fat stores rather than losing weight fast. Put your focus on eating healthily and exercising for health and fitness, then weight control will start to take control of itself. You need to think less about food – stop the obsessing – and work on improving your relationship with food and with your body,” she says. Gudorf agrees. “Remember that weight loss is a journey, not a destination,” says Gudorf. “It’s not about getting to that theoretical point in time and then stopping and returning to your old habits. It’s really

about making healthy and sustainable changes, and making a healthy diet and lifestyle a part of your life.” Despite its assumed Machiavellianism, weight gain is not necessarily a problem. “Weight gain as we age is quite normal and body shape and size can change over our lifetime,” says psychologist Louise Adams (treatyourselfwell.com.au). Insisting on staying exactly the same weight as you did in your teens or 20s is akin to expecting your skin to look as it did in your teens in middle age. McMahon sides with taking the emphasis off weight loss, even if Cameron Diaz’s stomach is on your wish-list. “I think those of us who do give in to the slim-down mentality sometimes feel we don’t have an alternative discourse to losing weight for summer – it can feel as though resisting equals failure rather than triumph. But there is an alternative to focusing on weight loss, and that is focusing on health. “This year, make your goal to not make your summer weight. Instead spend the time and energy on an enjoyable, healthy lifestyle you’ll want to sustain. The hidden twist is that if you eat healthy food and move your body regularly, your weight will take care of itself.” www.womenshealthandfitness.com.au

43

WHY YOU BINGE (AND HOW TO TAME THE MONSTER)

IF SOMETIMES IS BECOMING OFTEN, HERE ARE SOME OF THE REASONS WHY YOU MAY BE EATING TOO MUCH – AND WHAT TO DO ABOUT IT. PROBLEM: UNBALANCED MACROS New research found our drive for protein is so powerful we overeat in our pursuit to consume more of it. A University of Sydney study published in Cell Metabolism reveals calorie intake increases as protein intake decreases. SOLUTION: The researchers recommend that high-quality protein – low in fat and high in good-quality complex carbohydrates – comprises 15 to 20 per cent of your daily calorie intake. Chow down on lean meats, legumes, fish, eggs and tofu.

PROBLEM: DISCONNECTION Whether it’s the portion sizes at your local, a bout of intense work stress or mindless nibbling in front of the telly, there’s a whole gamut of reasons why

we eat more than what we need or when we’re not hungry at all. SOLUTION: Try to eat intuitively – only when you’re hungry. Focus on eating when you feel hungry and stopping when you feel full.

PROBLEM: OVERWHELM It turns out the expression ‘feast your eyes’ is accurate. Research suggests that when we can choose from a wide variety of foods – say, at Christmas lunch or a hotel buffet breakfast – we eat more. Called the ‘smorgasbord effect’, new flavours are thought to stimulate renewed eating, whereas we quickly grow bored of a single flavour and stop eating sooner. SOLUTION: Limit yourself to a few choices rather than sampling a little of everything to keep the smorgasbord effect in check.

HOW TO RECOVER FROM A BINGE

– LAUREN MCGUCKIN

THE OCCASIONAL FIFTH TIM TAM ISN’T GOING TO HARM YOUR HEALTH, BUT HERE’S HOW NOT TO MAKE IT A ‘MIGHT AS WELL, I’VE BLOWN IT’ TANTY OR HABIT. » WAIT UNTIL YOU’RE HUNGRY. Then have a light, healthy, protein-rich breakfast like an egg on wholegrain toast or a small bowl of muesli with yoghurt and berries. » DRINK UP. Dehydration often masquerades as hunger, especially after consuming high-fat and high-salt foods, so keep a water bottle on hand throughout the day. » COOK DINNER AT HOME. Research shows the more we eat at home, the slimmer we are. Even if you’re choosing healthier options like vegetable pizzas sans cheese or stir-fries, takeaway foods are usually higher in fat and calories than home-prepared meals. Plus, portion sizes are larger to compensate for the extra hit to your wallet.

44

www.womenshealthandfitness.com.au

move

TRANSFO

SCAN PAGE TO WATCH VIDEO OF THE BIKINI BUTT BLASTING WORKOUT

46

www.womenshealthandfitness.com.au

PHOTOGRAPHY: THINKSTOCK

As much as you want it yesterday, transforming your body will take time. But some body parts respond to diet and exercise better than others. Here’s your head-totoe forecast.

RMATION

I

If you’ve ever let a shopping cart lapse because you couldn’t bear the two-week delivery wait, you’ll know the feeling of dodging fitness to skip the results’ lead time. While it doesn’t make sense logically, this quirk can ably explain why many of us fail to set new year health and fitness resolutions. We want it now or not at all. Pair this with the fact that it takes an estimated three months to form a new habit and that change in the pre-automatic stage is hard work, and you can see why people take the path of least resistance to a Tim Tam and cup of tea. Yet staging your fitness efforts to ensure you receive regular feedback in the form of body changes (academic lingo: augmented feedback) can override the fear of delayed results. According to fitness ambassador Scott Gooding (scottgoodingfitness.com.au), 12 weeks is a realistic timeframe for change you can see and feel. “Ultimately, 12 weeks is just long enough for positive physiological and visual changes to occur and for people to see results from their hard work,” he says. That’s why it’s worth resisting temptation to buy a quick fitness or diet fix. Exercise physiologist and dietitian Gabrielle Maston (gabriellemaston.com) says that while there is no such thing as a quick fix, change starts as soon as you decide. “Definitely this can happen overnight; when some one finally decides to do something, the change is instantaneous,” Maston says. “After a few days of healthy eating, people feel better, coupled with the body tiredness from working out that promotes good sleep.”

FAT LOSS “As a rule, the time it took to gain the weight will take at least that long to get it off,” says accredited practising sports dietitian Eliza Freney (ripenhealth.com.au). Yet 12 weeks can make a good dent in body fat. “Healthy weight loss does not exceed one kg a week. Any greater than two kg a week and you are putting your body under undue strain as well as risking dehydration,” Freney says. When scouring the web for programs to blast you into beach shape (their words, not ours), look for programs that combine caloric

reduction with sound nutrition and exercise. “If it’s a diet plan without exercise, a lot of the weight will be both fat and muscle mass, which will lower your metabolism and reduce overall muscle tone. This is not a good way to lose weight,” Maston says. Cookbook author and trainer Luke Hines (trainerluke.com) says neither component can be underestimated. “It’s no use working really hard in the gym or on the beach if you don’t back it up in the kitchen,” he says.

CHICK-PACK Proximity to a six-pack depends on body fat percentage. “A six-pack is a difficult one, as it requires our body fat to be around five to seven per cent for us to get that ripped,” Hines says. This percentage is far below the healthy 20 to 30 per cent for women and unsustainable long term – even for fitness competitors. “I advise people not to focus on a six-pack, as everyone’s body is different and will respond at different rates.” That is, you might get there in four weeks or you might never arrive. Fitness ambassador Scott Gooding (scottygooding.com.au) endorses incorporating moves that move the body towards a chick-pack – think HIIT and heavy weights to reduce body fat and planks and core work for abs – but he is equally cautious about using it as an anchor. “Achieving a six-pack in 12 weeks is unrealistic unless you are close to one in the first place,” he says. “A six-pack is the result of having low body fat percentage and significant muscle mass in the abdominals.” “The early adaptations are concerned with your nervous system and not gains in size – they come much later,” Gooding says. “By adding resistance training to your program you can dramatically increase the results.”

STRENGTH If it’s been a while between gym sessions, expect to have lost your guns of steel. “Detraining causes muscle loss, which is accompanied by losses in muscle strength,” says exercise physiologist Angela Jenkins. On the other www.womenshealthandfitness.com.au

47

PROGRAM CHECKLIST Think you’ve found your dream 12-week program? Look past the big claims and see whether it ticks the long-term boxes.

NUTRITION

exercises are often convenient to practise and can be done in front of the television without requiring you to work up a sweat. “One of the most important things to remember when stretching is to breath,” Gooding says. “It sounds simple but I see a number of people stretching and holding their breath, which means that the muscles are not getting the oxygen they need to generate a good stretch.” Increasing your flexibility is also not dependent on diet, so if you’re really struggling to lay off the Tim Tams, you can at least revel in the fact that your yoga class is about to get way easier! hand, losses during a brief break such as Christmas and that Noosa vay-cay should be minimal according to exercise physiologist Adam Westphal (fitpod.com.au). “Effects on strength training are very limited in the first two weeks. Very little stimulation is required to maintain strength,” Westphal says. To increase strength efficiently, Jenkins advises focusing on large muscle groups and functional exercises. “One to two whole body strength sessions will maintain strength,” Westphal says. Push-ups, squats, lunges and planks can be adjusted to suit your fitness level and can be taken anywhere. If you’re kicking off, practise bench push-ups, chair squats, mini lunges and bench planks. If you’re already washing your sports bra three times a week, try decline push-ups, squat jumps, lunge jumps and a traditional full plank.

FLEXIBILITY Improving flexibility is the easiest, most democratic fitness goal. “Flexibility can be increased from day one because every little step counts. The more you persist, the better you will become,” Hines says. Flexibility 48

www.womenshealthandfitness.com.au

“I used to personal train clients, spending 30 to 60 minutes with them in a session, purely working out, but the truth is that nutrition accounts for 70 to 90 per cent of their results,” says exercise physiologist Nalisha Patel (lookforever30.com). Look for input from a qualified professional such an accredited practising dietitian or nutritionist.

MINDSET Patel, who has a degree in psychology, says an effective transformation program should approach the physical and mental in tandem. “I use specific cognitive techniques in the program to help people stick at their new habits, so it helps boost all the practical stuff taught on the program.” PT Joshua Zampech agrees. “The biggest reason people fail is a lack of motivation. Their reason ‘why’ isn’t big enough to selfmotivate.”

INTENSITY MINDSET Whether you grin and bear the gym three times a week or haven’t done a squat since 2006, forming a new, healthier relationship with fitness demands psychological change. Restructuring relations with fitness may require a change in daily habits and transforming your attitude to exercise before you can nail a fitness goal – think attending to sleeping patterns and that Diet Coke habit. “Habitual and other psychological changes may continue to come about, such as management of nutritional choices in social situations, and overall energy levels may increase as well as quality of sleep improve,” says Freney. According to Maston, some research shows that exercise can improve mild depression comparably – or better – than medication. Improvement can often be seen within just a few weeks, she says. “For those with just the mild case of sadness or loneliness, exercise improves mood straight after a workout due to its endorphin release. Even without depressive symptoms, it leaves you on a high automatically,” Maston says.

Tailoring a program to weight loss without regard for what you enjoy is false economy according to Sydney psychologist Louise Adams (treatyourselfwell.com.au). Your chosen activity should be both pleasant and foster a sense of achievement.

RECOVERY No matter how urgent your desire to drop fat and sculpt muscle, don’t be tempted to imagine that more is better. It is similarly important to log adequate sleep to expedite recovery and ultimately expedite progress.

TIME COMMITMENT Be honest about what’s realistic against your commitments at the outset. PT James Mani (jamesmani.com) says it takes as little as 20 minutes a day twice a week to help tone the entire body. “Get into a habit of creating the change you want to see and it will happen, but always start small,” he says.

REVIEWS To prevent ruts and plateaus, you need to mix up your exercise routines to keep your body guessing.

Got ambition? Driven to be your best? Want a challenging fun environment? If you answered “YES” to any of the above, then Vision is the place for you. At Vision Personal Training, we transform peoples’ lives, including yours by providing:

A proven path to a long-term career

FREE CEC & CPD courses

Weekly ongoing mentoring

The opportunity to have your own business

No rent

;OLHIPSP[`[VOH]LÄUHUJPHSMYLLKVT\USPRLTVZ[7;»Z

Apply Online at visionpersonaltraining.com/careers Nearest Studio

AUS 1300 496 877 / NZ 0800 080 015

FIT

Words: Katelyn Swallow

50

www.womenshealthandfitness.com.au

PHOTOGRAPHY: THINKSTOCK

WE REVIEW THE GOOD, THE BAD AND THE UGLY (LOOKING AT YOU, FLUORO LEOTARDS) FROM THE FITNESS PAST, PRESENT AND FUTURE.

FORECAST

move

LOOKING BACK, MOVING FORWARD

From the techno-coloured aerobics classes that assaulted your TV screen in the 1980s to the rise of functional fitness cult-like followings today, there is always a fitness trend to be enthralled by. While trends often give way to frustrating fads, it’s important to look back to see how far we have come. “Back in the day, there really wasn’t a lot of equipment to choose from. The only cardio equipment available at the time were repco fan bikes used for warm-ups – no treadmills, elliptical or recumbent bikes,” recalls CEO of Orbit Fitness, Peter Hodgson, who has over 33 years’ experience in the fitness industry (orbitfitness.com.au) “Women did a lot of floor exercises and didn’t train with weights very much. Then group aerobics classes made an appearance – people started to get results and the craze took off, starting in Perth and then moving across Australia.” Gyms were often structured to separate the sexes, with Hodgson’s own gym – Lord’s multisport complex in Perth, WA – having separate opening times for men and women. When gyms started to become unisex, it opened the market up for female-only alternatives such as Fernwood and Curves – a far cry from the women now shoulder to shoulder with men at the squat rack. Fitness technology has also evolved considerably,

TIME TRIALS

with the recumbent bikes and heart rate monitoring systems so popular today first making an appearance as early as the 1980s according to industry pioneer and owner of CardioTech, David Gray (cardiotech.com.au). “What I called the Powercycle is today called a recumbent bike. The upright stationary bikes of the time were surprisingly intolerant with their narrow seats, lack of back support and clunky pedal system – they were my inspiration and motivation to develop something new,” says Gray, who was the first to develop the Powerobics system – basically, a set of pulleys, kayak bar, ankle straps and Powercycle bike that provided a whole body workout while also monitoring heart rate. “I understood the value of being able to monitor your heart rate to get the most out of exercise and, at the time, I could only find a device being used on horses! So I got to work and came up with a chest strap to monitor your heart while you exercise; it was revolutionary at the time.” So what’s to come in 2017? We take a look at the American College of Sport Medicine’s (ACSM) Health & Fitness Journal’s annual survey of worldwide fitness trends – which predicts fitness trends for 2017 based on an electronic survey circulated to thousands of professionals globally – and ask our own experts to weigh in on those that were missed.

With functional fitness coming in at number 12 on the survey, circuit training at number 19 and group personal training at 14, strict bodybuilding gyms seem to be making way for training centres focused on group comradery and short, high-intensity programming. With our work, family and social schedules choccas, incorporating timeefficient workouts (high-intensity interval training dropped at number 3 on the survey) that also aid in day-to-day activities are in high demand. “There are popular brands developing within this space, such as your F45 and CrossFits, and these are changing the expectations of what a gym can, and should, provide,” says managing director of Revolution Personal Training Luke Scott (revolutionpersonaltraining.com.au). “While it’s often a loosely defined term, functional fitness is about doing everything in your day-to-day life well and with ease. So if you want to move house tomorrow, you

should be able to perform that activity just as well as if you wanted to go paddle-boarding on the weekend.” Think improvements in strength, fitness, flexibility and mobility through incorporating exercises that occur in the real world, such as squats, pulls and lifts. When these movements are coupled with the highcalorie burn in minimal minutes native to HIIT training, it seems the ultimate workout is born. Yet this trend toward the intense and the functional is not without its drawbacks according to our experts. While set group workouts may induce motivation, they will unlikely get you long-term results. “Something is always better than nothing in my opinion. If these types of training codes enable women that are just entering into the fitness industry to develop some sort of fitness base, then that’s great,” says Scott. “However, classes are usually crowded, offering little chance of coaching, and the www.womenshealthandfitness.com.au

51

exercises don’t always serve a specific, individualised training purpose. Eventually, results will likely plateau.” Celebrity personal trainer Blake WorrallThompson (6w2s.com.au), and training maestro for the Australian Institute of Fitness Nardia Norman (fitness.edu.au) agree, noting that repetitious classes not only slow results, but can lead to injury if not properly supervised. “The ‘functional training’ trend that purely focussed on unstable surface training such as bosu balls and Swiss balls didn’t flop, it was just that science caught up to the claims and it was made clear that working out on unstable surfaces did not have the benefits that it said it did,” says Norman. “Whilst these pieces of equipment are still extremely important in the context of rehabilitation and for certain populations, claiming that ‘unstable surface training’ is great for functional strength, core and balance is overreaching.” 2017 take-home: utilise the excess post-exercise oxygen consumption (EPOC) and motivating effects of group-style HIIT training, but be sure it’s coupled with a progressively overloading resistance programme, a slice of low-intensity steady-state (LISS) cardio and plenty of rest, recovery and mobility work. Balance is key.

PERSONAL POWER Along with group training, personal training also took out a high spot on the fit survey, coming in at number 9. While group training is all well and good, if class sizes get too large or you start feeling like just another sheep in the herd, motivation tends to diminish. “I think gyms are certainly moving towards a more personalised approach – people want smaller scale, boutique gyms where the trainers know their name and there is a sense of community,” says Scott. Scott suggests looking for gyms that take an interest in your particular goals and help to match you to the trainer best suited to your desired outcomes. “The best trainers are the ones that have a very broad knowledge base, but that specialise in a particular area,” says Scott. “People want to know what to do, but also why they are doing it. They want that information; they’re craving it. So your trainer needs to be able to provide it – or at least admit they don’t know it and go find out for you.” Worrall-Thompson agrees, predicting that PTs of 2017 and beyond will need to be willing to adopt the athlete-building persona 52

www.womenshealthandfitness.com.au

of a ‘coach’ rather than just a trainer. This is supported by more holistic fitness trends making an appearance higher on the fitness survey list, including wellness coaching at 15 and yoga at 8. “If it was as simple as a good workout regime and a good diet, we’d all be winning at life – but it’s not. So much of your success isn’t just good prescription but what is happening between the ears,” says WorrallThompson. “That’s why it is so important for ‘trainers’ to understand mindset and what is required for people to break through their inner dialogue, their self-limiting belief patterns and their bad habits.” These personalised and holistic senses of personalised training are predicted to move into the female-specific space, utilising new research into female hormones and movement patterns in ways that programs such as Curves didn’t in the past. “It is important to understand that the majority of research that has been conducted in many areas of fitness have been done on men. Therefore, many of the current exercise prescriptions are based on studies that have

used male subjects,” explains Norman. “Whilst men and women are fundamentally the same, there are some big hormonal and some structural differences that should be mentioned – mainly due to the fact that women have the ability to bear children.” Hormonal changes that occur each month, the use of the contraceptive pill and life-cycle stages such as post-pregnancy and menopause should all be considered when building a fitness program and require further research, according to Norman. “Yes, some women are qualified to train hard and heavy, but there are also many women who are not. The problem lies in the fact that there isn’t stringent-enough testing and assessments of female clients because many fitness professionals lack the skill to do so,” she says. 2017 take-home: the personal training trend can lead you to heightened results – just look for the one best suited to you and your goals, with the knowledge and tools to get you where you need to be both physically and mentally. It’s going to be a saturated industry in 2017.

ACCURATE ACCESSORIES

A quick glance at your new year shopping centre sales reflects wearable technology topping the Fit Survey list for this year, along with smart phone apps at number 17. It seems tracking health and fitness outcomes (making the list itself at number 18) is confirmed as the next big thing. “These wearable technologies really get people moving and help motivate. They can track everything from calories, steps, sleep and heart rate, which are important measures and if it makes people aware of getting fit and healthy, that’s great,” says Scott. Measuring fitness outcomes such as onerep maximums, body fat percentages, lean muscle mass and benchmark workouts over time also allow for individuals to ensure their current programming is working; and if not, to indicate where a tweak in nutrition, training intensity or lifestyle influences is needed. The downfall of heart rate monitors and the like is often in their accuracy. A recent study carried out by Cleaveland Clinic found that while chest-strap-based heart rate

monitors were up to 99 per cent accurate, wrist-based monitors could be off by up to 39 beats per minute – depending on the brand you choose. “I think the accuracy of these technologies is definitely still not quite where it needs to be, especially if you plan on using it as your sole tracker,” says Scott. “For example, heart rate monitors predict your calorie burn for the day based on your heart rate. If the heart rate is way above what is accurate, so will be your calories and how you predict you should be eating for fat loss. So it’s important to track, but track using the right tools.” 2017 take-home: use wearable tracking accessories, but ensure to conduct thorough market research so you buy the most accurate – whether it be for heart rate, kilometres clocked or steps taken. Then use the information wisely and in conjunction with data from other tools. Norman suggests utilising other trackers such as mindfulness exercises, journalling. emotional check-ins and daily measures of stress and happiness.

Curve Ball THE

WE OFFER SOME CURVE BALL PREDICTIONS FOR 2017 FROM THE BEST OF THE BEST. YOU HEARD IT HERE FIRST. LISS MAKES A COMEBACK: “HIIT is really popular, but I think the more experienced trainers are starting to push the fact that LISS is still vital in building a solid fitness base,” says Scott. “I wouldn’t be surprised if there is going to be the development of 45-minute to 90-minute classes involving your long, slow duration training. Perhaps not in a year, but over time.” Scott depicts low-intensity training – which sees your heart sit at around 60 per cent of your maximum for upward of 45 minutes – as being key to cortisol and stress management, along with improving general fitness.

1

2 3 FEMALE-SPECIFIC PROGRAMMING: “We will see female-specific programs that are aimed at helping women return to exercise safely (post-pregnancy), along with programs aimed at those women who are suffering from thyroid and adrenal issues,” says Norman. “We will also see an increase in the number of women participating in strong-women training, strength and conditioning, and powerlifting. As the female market matures in awareness, there will be a shift away from having ‘weight loss’ as the only available goal, towards performance and empowerment type goals.”

4

MACHINE ENVY: “Every manufacturer is looking for an edge – that new piece of equipment that will help them shine above the competition,” says Hodgson. “I think we will see innovations for low-impact machines with more of a natural feel. Variations on the elliptical are imminent and altitude training rooms will become more popular, as they have with football clubs.”

whfmag

54

www.womenshealthandfitness.com.au

womenshealthandfitness

whandfmag

whandfmaged

PHOTOGRAPHY: THINKSTOCK

ENTER GYMNASTIC, MINUS THE LEOTARDS: “I think there is going to be a rise in the gymnastic- and calisthenics-type programmes. Not your traditional style, but more body-weighted, street-style programmes,” says Scott. “Think handstands and muscle-ups; taking your functional fitness to that next level and being able to use your body weight in space. It’s also about being seen – people are always thinking of the next video they’re going to post to social media.”

FOR ALL YOUR HEALTH AND FITNESS NEEDS. Choose from a diverse selection of books to support your fitness journey.

Raw : 150 Dairy-Free and Gluten-Free Vegan Recipes by Omid Jaffari

The Yoga Kitchen by Kimberly Parsons

SUBSCRIBEANDSHOP.COM

Stretching Anatomy, Second Edition by Arnold G. Nelson, Jouko Kokkonen

The HIIT Advantage by Irene Lewis-McCormick

Everyday Meditation by Tobin Blake

Running for Women by Jason Karp, Carolyn Smith

The Gut Health Diet Plan by Christine Bailey

move

PERSONAL POUNDING IT OUT ON THE TREADMILL, HITTING THE WEIGHTS RACK SIX TIMES A WEEK AND MUNCHING ON SALAD FOR LUNCH, ALL FOR MEDIOCRE RESULTS? WE DECIPHER THE HIDDEN HURDLES THAT MIGHT BE AFFECTING YOUR PROGRESS AND TAP THE CUTTING EDGE SCIENCE THAT COULD TAKE YOUR FITNESS PROGRAMMING TO THE NEXT LEVEL. WORDS: KATELYN SWALLOW

56

www.womenshealthandfitness.com.au

PHOTOGRAPHY: THINKSTOCK

TRAINING

T

Think back to your high school, or indeed your current workplace. You know the tall, lithe woman in the corner who inhales the pizza special each week and whose idea of moderate exercise is a walk to the nearest McDonalds? Now recall the unlucky lady who breathes near chocolate and gains five kilos. While basic nutrition and training principles will always underscore the efficacy of body re-composition or a training program – you can’t ignore caloric deficits and resistance and cardio training balances – how and how quickly your body responds to particular training protocols is affected by myriad personal factors.

HORMONE HACK Whether you want to lose fat or gain lean muscle, you’ll encounter hormones that can either aid or inhibit fat loss and favour muscle gain (hypertrophy) – or loss (catabolism). Regulated by the almond-sized lobe of the brain called the hypothalamus, hormones are sensitive to diet and exercise practices. A history of extreme dieting and excessive cardio increases the likelihood that your hormones are out of whack according to trainer and owner of Result Based Training (RBT) gyms Travis Jones (resultbasedtraining.com.au). “Unbalanced hormones are always secondary to checking off diet and incorporating a periodised weight training program,” says Jones. “If you have hit your training and your nutrition consistently over a 12-week period, and you’re still not seeing results, you may want to talk to your trainer about potential metabolic damage and, in severe cases, leptin resistance.” One of two hunger hormones, leptin influences satiety – or whether and how quickly we feel satisfied after ingesting calories. It is secreted by adipose (fat tissue), meaning the more fat you have, the more leptin you will produce and the more you feel you need to eat. “Studies show that the majority of overweight individuals who are having difficulty losing weight have leptin resistance, where leptin is unable to produce its normal effects,” Jones says. “This leptin resistance is sensed as starvation, activating multiple mechanisms to increase (rather than

burn) fat stores. Leptin resistance also stimulates the formation of reverse T3, which blocks the effects of fatburning thyroid hormones on your metabolism.” While leptin resistance is a complex issue with no single cause, Jones suggests that overtraining, overeating and high stress levels can be contributing factors; meaning your copious cardio may be doing more harm than good. The good news is that imbalances that favour weight gain or prohibit weight loss aren’t permanent. “Strictly looking at improving ghrelin and leptin levels, some studies have shown that taking fish oil and getting regular sleep help,” says Jones. “Other factors that help long-term weight loss include increased physical activity – including LISS for stress and cortisol control, and a progressively overloading weight training program to build lean muscle mass – and behaviour change techniques, such as goal setting.” If you have stalled or your body doesn’t respond to caloric shortfalls achieved through diet and exercise, try swapping one to two high-intensity cardio sessions for an hour-long walk to manage stress and prevent catabolism, which reduces metabolic rate. Also incorporate two to three full-body weight sessions per week to maintain existing muscle.

MENSTRUATION EDGE New research indicates that where you are in your menstrual cycle may impact your hormones, and in turn the most effective training intensities for any given time. “There are distinct changes in hormones that affect a women’s appetite, fuel usage, strength and emotional state at various stages of her cycle,” says training maestro for the Australian Institute of Fitness Nardia Norman (fitness.edu.au). These assumptions are based on fluctuating levels of oestrogen, progesterone and testosterone over your month. For example, the skyrocketing oestrogen levels indicative of the follicular phase (day one to ovulation) of the menstrual cycle, along with an increase in testosterone close to ovulation, means you are well placed for hitting strength PBs during this time. Think your standard strength- or hypertrophy-based sessions, with one to two high-intensity sessions programmed in. www.womenshealthandfitness.com.au

57

BODY TYPE FRUIT SALAD

Come the luteal phase of the cycle (between ovulation and menstruation), the prevalence of these hormones begin to fade before increasing again, making you better suited for metabolic conditioning or circuitstyle training according to Norman. Heightened oestrogen tends to improve your mood, energy and recovery, while testosterone aids in your ability to create lean muscle mass. As these hormones begin to shift during the luteal stage, energy and mood usually begin to fade. Menstrual symptoms such as bloating and cramping also come into effect, making you less likely to activate the inner core and increasing your risk of injury – so be sure to drop the weights from heavy to moderate, says Norman. The research tends to agree, with one study from Umea University finding that women who took part in a five-day-a-week leg-based resistance program during the first two weeks of their cycle saw greater gains in strength, power and muscle mass when compared to women who followed the same program in the latter two weeks. And during the dreaded five days to a week of menstruation? Norman suggests reducing overall load and concentrating on skills and technique work until you are feeling like your old self again. “It’s about honouring your emotional and physical state during menstruation, and working with your body rather than against it for best results,” says Norman. 58

www.womenshealthandfitness.com.au

How your body is naturally shaped (or your somatotype) can provide insight into how, and how quickly, your body will respond to particular training protocols – from heavy lifts to endurance reps to cardio. While theoretically individuals fall into one of three somatotypes, or body type, categories – endomorph, mesomorph or ectomorph – realistically, most people will be a combination of two. “All body types are beautiful, but they do tend to come with their own stubborn weight loss or shaping problems that can be difficult to overcome,” says Jones. “That said, at RBT we don’t focus on body type until the initial efforts of improving consistency in nutrition and training are addressed, and there is a consistent frustration with fat loss.” For Jones, issues with female fat loss come down to past hormonal or metabolic damage as a result of poor lifestyle choices – rather than a pre-gifted body type. Instead, your body type is a reflection of your diet, lifestyle and inner workings of the time, but can still give an indication of tweaks your training may benefit from. While females generally have a higher percentage of visceral fat than men, endomorphs (aka pears) accumulate it even quicker than most other females, leading to a lower tolerance for carbs. “Endomorphs have a soft, curvy and round physique, with a larger frame and wider hips than shoulders,” says Jones. “If you have a higher body fat percentage, your body doesn’t regulate insulin properly, tolerate carbs well and fails to utilise the same energy systems in a training session. Simply put, lose the fat and you will more than likely fall into one of the other two somatotypes – ecto or meso, depending.” Mesomorphs tend to be thought of as the ‘genetically gifted’, with shoulders wider than hips and the naturally ‘hourglass’ figure. The ones we love to hate, they are

characterised by an athletic, strong and naturally lean body, with optimal muscle and hormonal profiles for building lean muscle while keeping body fat percentages low. Mesomorphs have a higher percentage of fast-twitch muscle fibres, known for their growth potential, along with naturally higher levels of testosterone and human growth hormone (HGH). Although, depending on their height, mesomorphs may not have it all good. “For shorter females, gaining lean muscles tends to be more pronounced because there is less surface area for the muscle to spread between – essentially, a larger muscle belly and females tend to complain they look ‘bulky’,” says Jones. “Mesomorphs also tend to complain that they can put fat back on easier. But from my experience, this can be avoided by sticking to your nutrition.” Endomorphs and mesomorphs looking to drop fat may benefit from circuit-style or conditioning-type training, adopting higher reps (12 to 15) and limited rest so as to keep heart rate (and so fat burn) high. Alternatively, ectomorph body types being tall and lithe, with very low body fat percentages and longer limbs, tend to limit cardiovascular-type training to lowintensity steady-state (LISS) in the name of muscle conservation. “For a long-limbed person, it’s hard to put on muscle mass. With more surface area for the muscles to cover, the muscles bellies just aren’t as pronounced as on a shorter person, making the taller person seem more slender,” explains Jones. “It comes down to the surface area the muscles get to cover.” Ectomorphs who struggle to increase their muscle mass and create curves may benefit from strength-based programming (think heavy lifts of four to eight reps) and longer rest periods to allow muscle to rest and rebuild in conjunction with a musclefeeding calorie surplus.

PT

SPEED DATE

FIND YOUR PERSONAL TRAINING MATCH WITH THESE TIPS FROM EXERCISE SCIENCE AND PSYCHOLOGY EXPERT NALISHA PATEL (NALISHAPATEL.COM).

TELLTALE TRAIT YOU CRAVE CHANGE, GET A RUSH FROM SHOPPING (JUST LOOK AT YOUR SHOE CLOSET!) AND LOVE NEW EXPERIENCES. TYPE: Impulsive. PT MATCH: Choose a trainer who will keep you challenged and can offer you variety. Ask how often they will change your workout program and if they are experienced with various forms of exercise (weight training, Pilates moves, yoga moves, interval training, etc). The more forms they know, the more variety they can offer. Chat to them and make sure your personalities mesh.

Chat to them and make sure your personalities mesh.

TELLTALE TRAIT YOU LOVE TALKING TO OTHERS AND ENJOY DOING THINGS WITH OTHERS RATHER THAN ALONE. TYPE: Social. PT MATCH: Choose a trainer who matches your personality and age group. You will enjoy your sessions more if you can chat to them as a friend. Ask them why they love being a personal trainer. Use the conversation to check they are right for you.

TELLTALE TRAIT TELLTALE TRAIT YOU LOVE ROUTINE, MOST LIKELY BEEN AT THE SAME JOB FOR YEARS AND ARE GENERALLY WARY OF TRYING NEW THINGS. TYPE: Stability. PT MATCH: Choose a trainer who will offer you a set plan each time. Express that you love to get a handle on a routine before it is changed. Ask them how often they change the workout program and ensure that each session will be similar in nature.

YOU ENJOY BEING ON YOUR OWN AND DO LOTS OF RESEARCH BEFORE YOU BUY OR DO ANYTHING NEW. TYPE: Impulsive type (and possibly frugal). PT MATCH: Choose a trainer who gives you the space to work out without constant chatter. Try a complementary trial session with a few trainers to see who you mesh best with. Ask each trainer about their experience/cost etc before making a final decision.

www.womenshealthandfitness.com.au

59

CHEERS, MUM: A NOD TO GENETICS We’re not suggesting blaming that yen for your waist measurement and Mars Bar habit, but it would be remiss to ignore the role of genetics in the body’s response to training and diet. Often referred to as the ‘building blocks of life’, DNA contains genetic information passed on from parents and essentially acts as a guidebook for your body to follow. “If DNA is the ‘recipe book’ of genetic information, your genes are the ‘individual recipes’ that lead to the formation of proteins. It’s the proteins in the human body that drive everything,” says Dr Dan Reardon, who leads cutting-edge genetic testing company FitnessGenes (fitnessgenes.com). For instance, the LCT gene code for the enzyme lactase enables the digestion of milk, Dr Reardon says. If you don’t have LCT gene variation that codes for that enzyme, you are lactose intolerant. While genetic engineering has ignited debate among ethicists in recent years – cloning, anyone? – there is no such concern about advances enabling the identification of genes that impact fitness results. It is now possible to derive and decode genetic information from the cheek cells found in saliva. While in theory the science can eliminate trial and error and detour around ineffective fitness and eating programs, it’s not a magic

bullet, Dr Reardon says. Lifestyle, nutrition, training and mindset protocols need to be implemented to optimise the information derived through testing. “Genetic testing does fix the problem of people guessing, mostly incorrectly, getting frustrated by their failures, and then simply giving up on the hope of achieving a healthy, sustainable and desirable body composition and physique,” he says. Results can be extrapolated to honour any fitness goal from fat loss to hypertrophy, with reports specifying whether your body will best respond to high or low volume or intensity, how much recovery time is optimal for progress and hypertrophy and whether you are predisposed to overweight. “People who hold this gene variation produce the hormone ghrelin very quickly, which means you get hungry,” Dr Reardon says. “It’s very important for you to eat small meals frequently to try to control hunger, and to have early morning protein to increase energy expenditure and reduce hunger. “Additionally, research shows that when people with such gene variations follow these popular low-carbohydrate diets, within 10 weeks almost everyone will revert back to normal eating. This is because people with such gene variations require carbohydrates to get satisfaction from the foods they eat.”

WIN!

1 OF 3 AMAZONIA PROTEIN PACKS TO FUEL YOUR WORKOUTS S BY SHARING YOUR #RAWFITSPO SELFIE.*

TAKE A SELFIE

TAG US ON INSTAGRAM

@WHandFmag #RawFitspo

SPONSORED BY

* Full terms and conditions are available at womenshealthandfitness. com.au/competitions // See blitzpublications.com.au/privacy-policy for location of our privacy policy.

BE FEATURED!

Come join our WH&F

community

P.S. DON’T FORGET TO HASHTAG YOUR INSTAGRAM #RAWFITSPO #MYWHF

whfmag

whandfmag

whandfmaged

womenshealthandfitness

move

GYM BLING PHOTOGRAPHY: THINKSTOCK

GONE ARE THE DAYS OF GAUDY RUBBER BANDS. THE NEW FITNESS TRACKERS ARE GLAM ENOUGH TO DOUBLE AS JEWELLERY. HERE’S OUR WISH LIST.

62

www.womenshealthandfitness.com.au

f

From the gloss wireless bathroom scales to the crystal-embossed fit-ring, there are more ways to measure your fitness and body metrics than ever before. But choosing the wrong one can leave you seriously out of pocket or, worse, basing your calorie intake or the intensity of your next workout on false information. Finding the most accurate fitness tracker for your goals, budget and – let’s face it – personal style,\ is paramount.

CODE METRIC Heart rate

Heart rate monitors are designed to measure exercise intensity – the more elevated your heart rate, the harder you are working. Knowing your resting heart rate and heart rate during particular fitness protocols can help you design a program that works, with a lower resting heart rate indicating higher levels of fitness – the more efficient your heart is, the less time it needs to beat to pump blood around your body. For maximum fat burn during low-intensity steady-state (LISS) cardio, your heart rate should sit around 60 per cent of maximum to ensure your body is burning a higher percentage of fat rather than carbs for fuel; during the working bouts of high-intensity interval training (HIIT), your heart rate should be closer to 80 to 90 per to ensure you are spent by the end of the session. ACCURACY: Many heart rate monitoring devices come with a chest strap that uses electrical signals and needs to be worn near the device (usually an app or watch) to get a reading. Because the signal is conducted by water, straps are most effective when skin is sweaty or wet. Heart rate-capable activity trackers without a chest strap often measure heart rate by logging blood volume changes and need to be relatively still in order to get a proper reading – meaning results from a workout can be skewed. USEFUL FOR: weight loss, fitness newbies, endurance fitness, interval training

Calories burned

Activity trackers tend to estimate how many calories the body burns in a given bout of exercise or over the course of a day based on basal metabolic rate (BMR) – or the calories burned at rest – by tracking movements with an accelerometer. BMR is calculated using height, weight, age and gender before

a complex algorithm translates the data into number of kilojoules burned. ACCURACY: They’re getting better, but certainly aren’t watertight. A 2007 study by Firstbeat Technologies found using an accelerometer or pedometer to be the most unreliable way of measuring energy expenditure, but it’s also the most inexpensive. On the flip side, the same study found that devices that combine an accelerometer with heart rate tracking can be as high as 85 per cent accurate, whereas movement detection alone has an error rate of up to 60 per cent. USEFUL FOR: weight loss

Distance

Some fitness devices use a GPS to track distance while others use an accelerometer and stride length. Many fitness trackers that use the less-accurate accelerometers guess your stride length, or the length of your step from heel to heel, based on your height, so it pays to measure manually and enter it into the device if you can. This can be done by running or walking a known distance (say a 100 metre race track) and applying the data to ‘steps taken’. Another element of distance travelled is elevation above sea level: a GPS device shows elevation while other devices can be equipped with an altimeter. Barometric altimeters measure atmospheric pressure, so as you go up, the atmospheric pressure goes down. Although this is much simpler science than satellite navigation, both are equally effective. ACCURACY: An accurate distance measurement is crucial in determining your speed, so if you are a competitive long-distance runner or into your HIIT, it’s probably worth investing in a GPS-equipped device that relies on satellite navigation. USEFUL FOR: endurance fitness, interval training www.womenshealthandfitness.com.au

63

Active minutes

Active minutes or active time is a simpler way of saying the rate of energy expenditure during an activity, and is often referred to as the metabolic equivalent of task (MET). Essentially, it’s another means of describing the intensity or calorie consumption of exercise. In a scientific environment, MET is calculated using oxygen uptake during activity, but most trackers calculate it by movement and variables such as height or heart rate. MET minutes are useful to understanding whether the exercise you are doing is beneficial to your goals – a MET of 1 is indicative of a body at rest and a MET of 3 is indicative of a body that is expending three times that amount of energy; so doing an activity of 3 METs for 15 minutes is equivalent to 45 MET minutes. ACCURACY: According to the American Physical Activity Guidelines 2008, clocking up 500 to 1000 MET minutes per week has substantial health benefits. Just be aware that measurements are displayed slightly differently depending on which device you are using. IMPORTANT FOR: fitness newbies, weight loss

TAKE YOUR PICK We have found the trackers that will take you from gym to night on the town in 1-MET-minute or less.

Pebble Time Round Thin, light and lush (measuring just 14mm), this activity tracker is pretty enough to wear to even the classiest new year event. It tracks steps, calories and your sleep all from its own Health Platform, receives text and call notifications, and with silver and rose gold finishes along with multiple band options, there is one to fit any fashion style. Its only downfall may be in its battery – the smaller size means it tends to have less oomph, lasting about two days. $272, pebble.com

64

www.womenshealthandfitness.com.au

Huawei TalkBand B3 Unisex and sleek, this Android and iOS optimised activity tracker combines two of your most important assets – mobile phone and health – into one seamless unit. Its CSR chip and noise-reduction algorithms promise high-quality calling sound while you are on the go and it even syncs your speed-dial callers straight to the device itself for easy connection. The health functions are pretty nifty too – it can work out what activity you are taking part in, from walking to cycling to sleep, for greater result accuracy. Did we mention it also comes in stainless steel rose gold? From $190, consumer.huawei.com

Mira Your wearable personal trainer – but probably better looking than the real deal. Mira’s bracelets come in a range of royal colours including ‘Heart of Gold’ (gold) and ‘Polished Jetsetter’ (shiny black), are open design and the activity tracker can be taken out of the casing and worn as a clip if you just aren’t feeling it with your outfit. But the real go-to feature is the accompanying app, which offers motivational messages, healthy tips and recommendations throughout the day – known as ‘boosts’ – based on your previously tracked data, habits and energy levels. $99, omronhealthcare.com/mira/shop

Fitbit Alta Fitbit have been at the forefront of fitness tracking for a while now, but the Fitbit Alta is the first of their range to really project style. Tracking steps, distance, calories and active minutes, along with providing text and calendar alerts, it’s your go-to for everyday activity tracking; but the real excitement is in its range of classic colour, metal and leather bands – you can mix and match to go from the gym to after-work drinks in a flash. Or spend big on their partnership with leading designers such as Tory Burch to stand out from the crowd. Starting at $199, fitbit.com/au

Bellabeat Leaf Urban & Leaf Nature Smart jewellery with a holistic edge, the Bellabeat Leaf can be worn as a necklace pendant, brooch/ clip or bracelet, and tracks everything from steps, calories and sleep to your menstrual cycle and stress levels. It even has guided meditation sessions so you can zen-out on the train home from work. Between your choice of the cute Leaf Urban or Leaf Nature designs in a variety of highend colours and its long battery life (think six months between chargers), you won’t really need to take it off. $162/$189, bellabeat.com

stay fresh, naturally The double mineral salts in BODY CRYSTAL, kill the bacteria on your skin which cause body odour. This invisible layer of protection on your skin is a safe and effective way to stop odour before it starts. Available unscented or with fresh fragrances, BODY CRYSTAL is safe for sensitive skin and leaves you feeling fresh and clean all day. Find BODY CRYSTAL at leading supermarkets in the deodorant section and at most good health food stores and pharmacies.

AUSTRALIAN OWNED

BODYCRYSTAL.COM.AU

OZONE SAFE

move

#Rawfitspo #myWHF

ELISE BOCKING

STACEY VANDERWERF

I AM ADDICTED TO FEELING AMAZING – RACHAEL FINCH, @RACHAEL_FINCH MORGAN GAIL

IF YOU RESPECT YOUR BODY, YOUR BODY WILL RESPECT YOU BACK. – CHONTEL DUNCAN, @CHONTELDUNCAN

TINA MATHAMS

RACHEL SKILLING

PROUDLY SPONSORED BY

WIN!

1 OF 3 AMAZONIA PROTEIN PACKS TO FUEL YOUR WORKOUTS BY SHARING YOUR #RAWFITSPO SELFIE.*

#RAWFITSPO

TRUE HEALTH DOESN’T COME FROM SPORTING A SIX-PACK, BUT IS ABOUT FINDING A SENSE OF STRENGTH FROM WITHIN. – DANA LANDGREN @ACTIVEWITHD

WE NEED TO REMEMBER THAT EVERYONE’S LIFE, SITUATION AND BODY IS UNIQUE. – JACQUELINE ALWILL @BROWNPAPERNUTRITION

* Full terms and conditions are available at womenshealthandfitness.com.au/competitions // See blitzpublications.com.au/privacy-policy for our privacy policy.

66

www.womenshealthandfitness.com.au

STAY

FIT. HEALTHY. HAPPY. WITH

SUBSCRIBEANDSHOP.COM For all your health and fitness needs. Choose from a diverse selection of material to support your fitness journey.

SOCIAL ISSUE


 ƫ đ ƫ   ƫ đ ƫ      ƫ đ ƫ   ƫ đ ƫ  

Your Best

TUTE Bloating and fat gawn

ARE YOU OVERTIRED?  ƫ ƫ  
 

WHY CAVING TO CRAVINGS

MAKES YOU LOSE WEIGHT 
ƫ 
ƫ ƫ 


4BODY

-WEEK

MAKEOVER

ACCIDENTAL

ABS FAST

SOCIAL PREDATORS How to spot

5-MOVE CIRCUIT

a narcissist

HOW TO COUNT

MACROS

(P.S. CARBS ALLOWED) AUSTRALIAN

PUBLICA PUBLIC ATION

NOOVV 2201 016 16 www.womenshealthandfitness.com.au

AUST STT $$8.50 8.50 .50 .5 50 IINC NC GGST ST N.Z. $1 $10 110.8 0.80 80 INC GSTT

BUILD A PERFECT MAKE-UP FREE LOOK The fine art of layering

THE BEST FOOD IS MADE AT HOME

7 DAYS D YS DA S

AND MORE

MAKE FRIENDS

with salad

RECIPES TO IMPRESS

OF ECO PALEO RECIPES

BARBECUE

better CHARCOAL, GAS OR WOOD?

GO WILD

TARA MOSS

B R O U G H T TO YO U BY

Wellness warriors LESSONS FROM

NATURAL HEALTH INDUSTRY LEADERS

INSPIRING WOMEN TO SPEAK OUT

NO-TOX

WHAT’S IT LIKE TO BE A

ANTI-

YOGA TEACHER?

AGEING

THE REALITY ON AND OFF THE MAT

ALL-NATURAL SKIN SOLUTIONS

DISCOVER

YOUR DHARMA UNLOCKING YOUR

MINDFUL EATING IN THE GREAT OUTDOORS

PURSUING A

creative career

SOUL’S PURPOSE

More re tha han

30

WH HO OLESOME LESOM ESOME ME RECIPES R ECI ECIPES EC

FASHION,, LIF LI FE AN AND STYLE

Th T he people eop who make veganism g look so, so good

THE ART OF A ACTIVISM

How to be heard Ho

IS RAW REALLY MORE?

We ask the experts

WHAT DOES IT TAKE TO FOLLOW YOUR DREAMS?

THE CONSCIOUS

carnivore

A ‘HOW-TO’ FOR ETHICAL BEEF AND LAMB

AUSTRALIAN

PUBLIC UBLIC BL ATION T

NOV 2016 201

AUST $6.95 95 INC NC GST GS N.Z. Z. $$7.95 95 INC GST GS

Oct-Nov 2016

AUSTRALIAN

AUS. $8.50 Inc GST

NZ. $10.20 Inc GST

www.nourishmag.com.au

VOLUME 16 No. 5

TUMMY

VEGETARIAN

DUDEPIES, FOOD HOT DOGS

VOLUME 4 No. 9

Subscribe to your favourite sports, health and fitness magazines with exclusive subscriptions offers and specials.

FLAT

VOLUME 22 No. 11

PLUS!

H EA LT H Y, H A P PY, P L A N T BAS E D

ANNA GARE

AUSTRALIAN

PUBLICA P U B LIC IC ATION ION ON N PUBLIC

2016

AUST $16.95 INC GST

www.naturalhealthmag.com.au

P UBLIC ATION PUBLIC PUBLICA N

www.naturalhealthmag.com.au

move

WORDS/WORKOUT: TIFFINY HALL (PICTURED) PHOTOGRAPHY: FUTURE PICTURES

10

-MINUTE

NEW YEAR BODY SUPER FAST BY BODY PART

68

www.womenshealthandfitness.com.au

GEAR: nada GO: 20 seconds’ work, 10 seconds’ rest, 4–6 rounds (push yourself!)

ARMS 2. SPEED SKIPPING – with or without a rope No rope? No problems! With or without, skipping will get your heart rate up, your blood pumping and your body ready to go. This exercise doubles as your active recovery – no rest for the wicked! » Play make-believe or use a real rope to continually skip on the spot. » The key is to keep those arms moving around for added burn.

1. JAB, CROSS PUNCHES It’s the ol’ one-two! You can make this one a bit trickier with some hand weights if you’re up for the challenge. Don’t have any weights? Yeah, you do! Just use weighted balls, water bottles or soup cans. » Stand side on with your guard up (elbows close to your body and fists protecting your chin). » Perform a quick jab with your front arm and follow up with a cross punch with your back arm. Keep ’em coming! » Remember to roll your shoulders through the movement too to get your abs involved.

3. TIFF BOXING COMBO: double jab, cross, hook, uppercut, uppercut You can do this into a pillow at home, with a boxing bag at a gym or shadow box in a mirror (show yourself who’s boss!). Really put some oomph into it, lead with your front two knuckles and make sure you keep that thumb on the outside of the fist so it doesn’t get hurt (a little boxing 101).

» Stand side on, guard up, light on your feet, and jab twice with your front arm (quick like a dart!). » Throw a single forward punch with your back arm (the ‘cross’) followed by a hook punch with your front arm (lead with your elbow across your body on this one).

» Finish with 2 uppercuts – elbows tight against your body, first starting at your chin and leading through to head height (or your pillow opponent’s) chin.

www.w women women wo enshe she healt he althan lthan han ndf dffiitne ittne tn nesss ss. s.ccom s. co om o m.au .au u

69 6 9

4. SPEED BAG BOTH ARMS Get ready to burn out your arms and roll with the punches! The challenge is to keep your elbows nice and high.

CORE

» Stand facing the corner, light on your feet, fists above your head – whatever you do, don’t let those elbows sink. » Start rolling your hands over each other, pushing through your imaginary speedball with the top hand – pow, pow, POW! » Now for the other side (gotta keep it even!).

1. V-SNAP TO PUSH-UP WITH A SEXY ROLL

5. UPPERCUTS NON-STOP No pauses! Keep your core tight, your chin protected, your elbows tucked in, and stay as light on your feet as you can. Get down low, and go go go! » One foot forward, your body facing the front, get your guard up (don’t let it drop). » Alternating arms, perform continual uppercuts – tuck your elbows into your body and drive your fists up through head height.

What a move! This exercise works your whole body, focusing on your core and adding a cardio twist. We all know we can’t spot-reduce fat, so it makes sense to combine a core-strengthening exercise with full-body function movements to burn calories, right? » First up, the V-snap. Lie on your back, pushing your belly button down into your spine so there is no space between your lower back and the floor. » Lift your arms over your head and perform a sit-up. At the same time, lift your legs (keep

them straight) to make a V with your bod and reach for your toes. This is the snap! » Lower your arms and legs slowly. » Now for the sexy roll. Roll over so you end up in a push-up position. The trick is to roll on your elbow and forearm, and to roll fast! The faster we move, the more calories we burn. » Perform one push-up (knees or toes), lower your body to the ground and sexy-roll back to starting position, ready to throw your arms over your head and snap again!

2. PLANK BUTT KICKS This move not only builds strength through the core, but by adding the butt kicks you’re getting a hit of cardio. You can see why this is one of my faves!

» Engage your core by sucking your belly button into your spine. If you’re on struggle street, don’t drop your hips or arch your back, simply push your butt up to the sky.

» Start in a planking position on your forearms and elbows, butt down and hips up.

» Hold and add the special ingredient: butt kicks! One leg at a time, bring your foot up to your butt, kick it, then lower your foot back to the ground. Alternate legs, go as fast as you can, but don’t lose that planking form!

» Your body should form a straight line from shoulders to ankles like, well, a plank.

70

www.womenshealthandfitness.com.au

3. GUARD SIT-UP WITH JAB, CROSS PUNCHES This is the ab-solute best move for strengthening your core, while the cross body punches work the oblique muscles too. And you know what they say (well, what I say at least), tight obliques will cinch in that waist – like a belt.

» Start on your back with your feet together (heels touching), tucked up towards your butt and your knees pointing to the side – like a butterfly. » Keeping your guard up to your chin, perform a sit-up. As your shoulders

pass over your hips, reach one arm across your body in a punch, then the other arm. » Curl your spine back down to the floor, making sure you keep your belly button pulled into your spine.

4. ROUND-THE-WORLD GUARD SIT-UPS We use this one in taekwondo for ground self-defence, but it’s an awesome ab/cardio workout too – who knew! Make sure you keep your belly button stapled to your spine to engage the core. And no cheating! That means hands kept firm in guard position rather than using them for momentum.

» Lift your hips and lead with your butt to pivot your hips to one side.

» Lie on your back with your guard up and raise your knees up to your chest.

» Complete one 360-degree round of these, then onto anticlockwise.

» Continue to lift your hips, pivot your butt to the side and crunch the abs in a circular motion so that you wind around. And don’t forget to breathe (exhale as you crunch)!

5. HIGH KNEES WITH BOXING OBLIQUE TWISTS Twisting through the trunk helps to slim the waist and work the core and obliques so you achieve beautiful curves through the midsection, while high knees make this move cardio – so you strengthen your abs while burning belly fat. Win, win! » Hands in a guard position, snug under your chin, elbows pointing to your hips and your forearms facing the

front. Run on the spot, lifting your knees up high to your belly button. » Now, add in upperbody twists side to side so your elbow meets the opposite knee. REMEMBER: knees high, hips forward and most importantly, pull the belly button into your spine to switch on your core. Now lift those knees soldier, high like your heart rate!

www.womenshealthandfitness.com.au

71

LEGS

1. TIFF SQUATS My Tiff-ified version of squats – more fun and more burn! If you have bad knees or ankles, don’t extend the leg in the flicking kick motion, simply pick up your knee and crunch it in towards your chest. You still work the derriere without putting pressure on your knees. » Feet hip-width apart, sink down into a squat – push your bum back so your knees are in line with your toes as if sitting on a chair. » As you rise from the low squat, do a front kick, leading with the ball of your foot and pushing with your hips. Optional but highly recommended, yell, “Haiya!” » Place your foot back down into the squat position and repeat (other leg this time!).

2. AP CHAGI TO DWIT CHAGI (love this name!) AKA front kick to back kick! This beauty tones your legs and burns calories using the biggest muscles in the body (the legs!). Remember: kick with purpose and drive through your hip to engage your butt! You don’t have to kick high for this move to be effective, so stick to where’s comfortable. Bad knees or ankles? Crunch your knee in towards your chest instead.

forward, one back, guard up (yeah, right, ‘natural’).

» Stand in a natural fighting stance – face front on, one foot

» Alternate between front and back like a see-saw.

» Kick your front foot forward, driving through the hip to extend the leg, and leading with the ball of your foot to flex your calf. » Return to fighting stance then kick your back leg behind you, still driving through the hip but leading with your heel this time.

3. BOM SOGI AP CHAGI (front kicks in cat stance) If you want toned legs, you want bom sogi ap chagi! While one leg builds strength, the other leg burns calories. Now that’s what you call teamwork! Just make sure that back leg stays bent and loaded. If bad knees or ankles are holding you back, opt for a knee crunch towards your chest. » Face both feet forward and slide one foot in front of the other so that your heel is in line with the

72

www.womenshealthandfitness.com.au

arch of your other foot. » Pick up the heel of your front foot so that it’s resting on the ball of the foot. Now sink low into a squat, both knees bent, both feet still facing the forward. Voila! This is cat stance! » While the back leg sits still in the squat, pick up the front leg and flick it forward in a kicking motion. Lightly touch your foot back down on the floor, and repeat continuously!

4. HORSE RIDING STANCE SQUAT, YOP CHAGI (side kick) WITH PUNCH, HEEL CLICK The traditional taekwondo stance, horse stance, is a miracle worker when it comes to toning the legs and building strength. Adding the plyometric move of a heel click spikes the heart rate to boost the metabolism, while the side kick works to sculpt the thighs. This move will also improve your flexibility, balance and coordination. » Point your toes to the front in a wide stance and sink down low as if you are sitting on an imaginary horse. » When you hit halfway down in a squat – stay there. It’s the sweet spot.

» Step your left foot to your right foot, and pivot your left heel to face the right side. » Drive your right knee to your chest, then kick to the side leading with the blade (the side) of your foot and pushing out with your glute. » As you kick, punch your arm to the side so your arm and leg are in a perfect line. » Back to riding stance squat. » The finishing touch: Jump up and click your heels together (in true happy-fit style). Repeat on other side.

BOOTY

5. SPOT SPRINTS IN HORSE RIDING STANCE Anywhere, anytime, spot sprints are your friend. My extra special trick is doing them in horse stance to work the butt, tone the thighs, and feel the burn. (You know I’m all about the burn). Keep your feet light and channel your inner American footballer. Hut! » Point your toes to the front in a wide stance and sink down low as if you are sitting on a horse. » When you hit the halfway point in your squat, you’re where you need to be. » Hold it there and run on the spot as fast as you can. You want to go at Tiff speed for this one (that’s faster than lightning!).

1. FLOOR HOOK GULLGI CHAGI i.e. floor hook kicks

This one works the butt and legs BIG-TIME. It’s a dynamic movement, so you burn calories while toning these areas and it’s low impact, so anyone’s welcome! The circular motion helps lean up your pins, all the way from the calf to your glutes, but if you can’t get the hang of the hook, that’s okay, simply punch your heel out behind you in a back kick – this is still effective. » On all fours on the floor, pick up one leg and kick it behind you like a donkey kick. » Swipe the same leg towards your opposite side, like drawing an imaginary hook in the air. Repeat for one round, then give it a go on the other side.

www.womenshealthandfitness.com.au

73

3. CURTSY SQUATS WITH HANDS IN PRAYER POSITION, TO MAREUP CHIGI (side knee strike) This one’s an awesome low-impact exercise that uses all the muscles in the body. Shrink the waist, work the legs, tone the arms, and target the abs with what’s essentially a standing sit-up.

2. JUMPING SWITCH LUNGES WITH PUNCHES Lunges really isolate one leg at a time to work work work the thighs, butt and calves. Adding the plyometric jump boosts the metabolism and burns more fat. And hey, while we’re at it, why not throw in the arms for a workout too. » Start with your left foot in front of your right foot, knees bent, and punch your arm out in a jab – kapow! » Pull in that belly button so you engage the core, then jump off both feet, switching the position of your feet in mid-air so that your right foot is in front of your left. At the same time, punch with the other fist. » Land in a basic lunge with your right leg in front. Make sure your front knee is bent at 90 degrees (don’t let it creep over your toes), and your back knee is bent directly underneath your body (so that your knee drops close to the floor).

74

www.womenshealthandfitness.com.au

» Start by standing up straight, arms in prayer position (namaste). » Step one leg behind you on the diagonal

and sink down into a curtsy, keeping your hands in prayer position so there’s tension in your arms. » Keep your hips and feet facing the front as you lunge, then pick up your back foot as you return to standing position, and crunch your knee up towards your armpit. You should feel your side obliques flex.

4. MARCHING HIP RAISES – intensify with double punch Hip raises squeeeeze the butt into shape while shaping the back of the leg (targeting stubborn cellulite areas). Many leg exercises target the quads, but we don’t want overdeveloped quadriceps and underdeveloped hamstrings – this leads to a lack of flexibility and injuries (ouch!). And you know me, I love to get the whole body involved in an exercise so it uses the heart too. Add in the double punch for a cardio boost. » Lie on your back on the floor with your knees bent, raise your hips, and hold. » Lift one knee towards your chest (it doesn’t have to touch the chest), return it back to its starting position, then repeat with the opposite knee.

» Side note: To intensify, walk your heels out past the 90 degree angle, then back in under your hips. » As you lift one knee up, punch both hands towards the ceiling, simulating a chest press. This will add more resistance to your core.

BACK 1. CLAPPING PUSH-UPS – on knees, plyo push-up with a clap above your head Don’t freak. We’re not doing clapping push-ups on our toes! This is a very doable version of a very effective exercise. Your back will love this and so will your waist. Engage the muscles of the core and lower back by tensing those abs. » Start in a standard push-up position on your knees.

5. DOUBLE FIRE HYDRANT TO BIRD DOG Brilliant for working the inner thigh – your abductors. The added bird dog movement will work your shoulders and your abs as well as improving your balance, strength and flexibility. A killer all-round move.

» Get your arms ready by making sure your hands are positioned beneath

» Slowly come down into a push-up then push through your palms to spring your body up onto your knees. » Now celebrate – clap high above your head. Drop your body to the floor again, landing softly with control onto your palms. » Repeat!

2. HIGH TO LOW CROSS PUNCHES: two jab, cross punches above head; two jab, cross punches to the floor

» Lift one knee out (keeping it bent) so that it moves away from the midline of the body.

Here we are working the shoulders, biceps, back and abs. Punching high works the arms and back, while punching low has you crunching down on the abs. The cross punches across your body will work your obliques to tighten your waist, so you really want to give them a good go.

» Pause at the top of the motion, squeeze your derriere and then slowly return to the starting position. Perform this slowly twice.

» Stand in a horse riding position, knees bent, butt back in a half squat, toes and knees facing the front.

» To work your back and six-pack area (it’s in there, I swear), remain on all fours and pull that belly button into your spine, keeping your spine and neck in a neutral position; you should be looking at the floor.

» Straighten your legs and reach and punch

» Position yourself on your hands and knees on the floor.

your shoulders and your fingers spread slightly.

across your body to the sky (punching with your front two knuckles). Now, punch with purpose – go for speed and power as if you are punching into a pillow or a bag. » Now give the other arm a go. Really reach so you flex through your back. » Next, bend your knees and punch across your body low towards your opposite knee. Crunch your abs as you do so. » Repeat on the other arm, and concentrate on twisting your torso.

» Slowly extend your leg behind you while reaching your opposite arm forward. Keep your hips and shoulders square and make sure your lower back doesn’t arch. Hold for 5 seconds. » Now crunch your elbow down to your knee and hold for another 5 seconds. Feel it all the way through your obliques.

www.womenshealthandfitness.com.au

75

3. SPIDERLADY PUSH-UPS The Spiderlady push-up is a variation of the standard push-up that adds in hip flexion (the name will make sense once you’re mid exercise). This move will really make you feel like a superhero. They’re yet to film Spiderlady, but when they do – you’ll be ready for the part!

floor, bend your elbows out to the side. » At the same time, lift your foot (the one closest to your arm that is further back) off the floor and bend the knee to hitch it up beside your hip or to touch your elbow (depending on your strength and flexibility).

» Start in the standard push-up position, but with your arms staggered – one arm under your shoulder and the other arm placed back under your rib cage.

» You can perform this exercise on the spot, or you can walk a step forward on your hands each time and perform the push-ups moving forward. Really make sure you’re pulling in your tummy to support your back.

» As you lower your torso towards the

» Repeat this action, alternating sides.

4. WALKING PLANKS – elbows to hands

5. SHOULDER TAPS IN PUSH-UP POSITION We’re going to work your abs and shoulders here. If you want to intensify and turn this into a bit of a cardio workout, speed up the shoulder taps (as fast as you can). » Begin in push-up position. Neck in neutral position, wrists under shoulders, core braced and hips raised so your body is one straight line. » Lift one hand off the ground to tap your opposite shoulder – yup, give yourself a pat on the shoulder, you’re doing great! » And then the other side. Keep hips and shoulders square, your hips down, and your torso still. Perfect! » Sore wrists? Drop down to your knees so it’s less pressure.

76

www.womenshealthandfitness.com.au

Sneaky! We’re going to work the core, the arms, the shoulders AND the back all at once. You won’t even notice – promise. Think of the walking planks as a distraction from the burn in your core (the good kind). We’re going for a PB plank hold, okay? » Get comfy in a plank position on your forearms. Keep those hips up so your body is straight from head to toe – your best imitation of a plank! » Push up onto your right hand until

your right arm is straight. » Push up onto your left hand until your left arm is straight. » Lower back down onto your right forearm, then your left forearm. » That’s one rep. » Remember to keep that beautiful straight form from forearm position to push-up position. » Repeat over and over until your abs just can’t take it anymore – push them to their limit!

HOW TO CREATE A SUPER WORKOUT IF YOU HAVE

IF YOU ONLY HAVE

UNDER 20 MINUTES:

4 MINUTES TO SPARE:

» Select 1 exercise from each category

» Select 2 exercises from the Core, Legs, Arms, Booty category » Perform each exercise for 20 seconds with a 10 second break » Repeat this 8 times

» Perform each exercise for 30 seconds, then take a 1-minute break » Repeat 5 times

NO MATTER HOW MUCH (OR HOW LITTLE) TIME YOU HAVE, YOU CAN ALWAYS TRAIN WITH TIFFXO.

IF YOU ONLY HAVE

10 MINUTES: 30 SECONDS: Guard sit-ups with double elbow 30 SECONDS: Walking push-ups to two shoulder taps 30 SECONDS: Marching hip raises 30 SECONDS: Circle guard crunches

30 SECONDS: Tiger stance (hold with ap chagi or front knee strike – hold tiger stance and kick slowly off the front foot to lean up the thighs). 30 SECONDS: Spot sprints in horse riding stance

30 SECONDS: Jab, cross speed punches 30 SECONDS: Rest or skip it out

30 SECONDS: Double fire hydrant to bird dog 30 SECONDS: Clapping push-ups

30 SECONDS: Speed bag 30 SECONDS: Continuous uppercuts 1 MINUTE: High knees with oblique twists

30 SECONDS: High knees oblique twists 30 SECONDS: Spot sprints in horse riding stance

30 SECONDS: Tiff squats 30 SECONDS: Tiff boxing combo

1 MINUTE KO ROUND: Tiff boxing combo

INTENSIFY:

TIFF SPEED: go faster! Try to beat your rep PB each round. ADD WEIGHT: cans of soup, water bottles, hand weights, wrist weights, heavy book or kids schoolbag – whatever you can get your hands on!

NEED A 60-SECOND ENERGY BOOSTER?

WORK OUT, SWEAT (SHINE) AND REPEAT: Got through it and still have energy to spare? Go for seconds!

60 seconds of Tiff boxing combo. See how many rounds you can do!

TIFF 10: add the TIFF 10 to any workout. Hey, it’s only 10 minutes, right?

www.womenshealthandfitness.com.au

77

eat

DITCH THE HOURS SPENT SLAVING IN THE KITCHEN OR CALCULATING CALORIES. TIFFINY HALL HAS CRUNCHED THE NUMBERS FOR YOU WITH THIS COMPREHENSIVE SEVENDAY MENU DESIGNED TO HAVE YOU SHREDDING FAT – FAST. DELISH SUMMER RECIPES INCLUDED. WORDS: TIFFINY HALL PHOTOGRAPHY: BRENT PARKER JONES

NEW YEAR

NUTRITION with

Tiffiny Hall

78

www.womenshealthandfitness.com.au

t

There’s little point smashing it out in your home gym (or lounge room) if your nutrition is lacking. Like the exercise component, the TIFFXO meal program is simple, easy and effective. “We like to think of food as more than just the sum of individual nutrients. We like our food to taste good, be quick to prepare and be healthy too,” says advanced sports dietitian and TIFFXO consultant Lisa Middleton. “All our meals are carefully balanced for nutritional adequacy, which means you can leave the calorie counting to us and just get on with cooking easy dishes and enjoying delicious new tastes,” she says. The aim of the nutrition plans is to manage both your calorie and macronutrient (macro) balances to affect body composition. While weight loss depends on burning more calories than you consume – the standard energy in versus energy out equation – calories need to be slightly higher than your baseline if you’re aiming to build lean muscle. Set your kilojoules too low, and your body will switch to burning some of your muscle mass (rather than just fat) for fuel. Managing your macros – the carbs, fats and protein ratios found in foods – allows for muscle to be preserved (or built) despite changes to your calorie intake. Your ratio of protein is particularly important, as the amino acids at its centre play a key role in the creation and repair of muscle mass, and in feelings of satiety. Most macro-enthusiasts

work on eating 0.75 to one gram of protein per 0.45 kg of body weight or between 20 to 30 grams of protein per meal. “Our recipes for fat loss are focused on decreasing carb intake in favour of increased protein and fat. This allows for fat loss while maintaining lean muscle mass,” says Middleton. “All recipes have been checked to ensure they are balanced in terms of both macro- and micronutrient levels to ensure sustained health whilst allowing for body recomposition.” For toning, Middleton suggests keeping protein high while strategically increasing carb content to deliver energy to the muscles during exercise. Carbohydrates are vital to restocking diminished glycogen stores following exercise, and providing the energy needed to work out in the first place. Hall’s recipes opt for slow-digesting, high-energy carbs such as brown rice rather than simpler carbs such as refined sugar, which tend to move through the bloodstream quickly and get stored more easily as fat. “Our recipes feature a main protein component with lots of vegetables, low sugar and are low in refined carbs,” says Middleton. The TIFFXO program’s fat-loss meal plans generally follow at 40/30/30 protein/fat/carb ratio with calories between 1300 and 1500, depending on your height and body weight. For toning, calories are increased to 1600 to 1800 calories, with a 40/25/35 macro ratio.

Hall’s SEVENDAY MENU

Hall’s seven-day menu is based around three meals and two snacks to prevent boredom and allow you to prep meals in advance. “We aim to reset your default settings, not put you on a diet. We’ll help you to change the way you think about food that will make lasting, lifestyle changes. You’ll be satisfied, not starved,” says Middleton.

MONDAY

TUESDAY

WEDNESDAY

Breakfast

Berry Coconut Smoothie: ½ cup natural yoghurt, ¾ cup milk, 1 cup frozen mixed berries, 1 tbsp desiccated coconut Quick, healthy, good gut bacteria-forming probiotics

220g tin baked beans, 1 tsp Moroccan spice, 40g crumbled feta on ½ toasted wholegrain English muffin High fibre and resistant starch keeps hunger away and good gut bacteria happy

¾ cup Greek yoghurt with ½ sliced banana, 6 strawberries,4 shredded mint leaves and 8 chopped almonds High-satiety almonds boost protein and healthy fats in this quick meal

Snack

Small apple + 20g walnuts

20g raw almonds + 1 dried fig

Large celery stick with 1 tbsp nut butter

Lunch

95g tin lemon pepper tuna with ½ Lebanese cucumber, 4 chopped olives, 6 cherry tomatoes and 1 cup baby spinach leaves, ½ cup steamed sweet potato

Leftovers

Toasted Cheese Wrap: 30g tasty cheese, 1 tbsp tomato salsa, ½ cup baby spinach in wholegrain wrap and toasted

Snack

2 boiled eggs drizzled with Sriracha sauce High-quality protein with metabolism-boosting chilli

150g watermelon, 150g strawberries, 30g feta drizzled with balsamic vinegar Vinegar slows absorption of high-GI watermelon

40g turkey slices and ¼ avocado with 2 corn thins High-quality protein with healthy fat means satisfied till dinner

Dinner

Spicy Quinoa Tacos in Lettuce Cup*

Tandoori Fish: 150g flake marinated in ¼ cup yoghurt and 1 tbsp tandoori paste and BBQ’d. ½ cup cooked brown rice tossed with 2 cups baby spinach leaves and lemon juice. High-fibre, slow-absorption brown rice stops the hunger and lemon juice aids absorption of vit C from spinach

Chicken Kale and White Bean Soup* Soups are low-calorie dense foods that make you feel full and eat less

www.womenshealthandfitness.com.au

79

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Breakfast

Avocado & Egg Burrito: 2 eggs, scrambled, ¼ avocado, cubed, 1 tbsp tomato salsa, 1 small corn tortilla High in protein, healthy fats and fibre, means feel full longer and power through the morning

Berry Coconut Smoothie: ½ cup natural yoghurt, ¾ cup milk, 1 cup frozen mixed berries, 1 tbsp desiccated coconut

Grilled tomato with Italian herbs and middle rasher bacon and 2 fried eggs

Weekend Fruit Toast*

Snack

1 x 125g tub natural yoghurt and ½ cup mixed berries

150g watermelon, 150g strawberries, 30g feta drizzled with balsamic vinegar

40g turkey slices and ¼ avocado with 2 corn thins

1 tbsp nut butter on 2 corn thins

Lunch

Leftovers

Glow Bowl*

Tuna, Feta & Olive Salad: 95g tin tuna in springwater, 25g mixed salad leaves, 60g feta, 6 olives

95g tin salmon, 3 slices avocado, 2 sliced radishes, ½ Lebanese cucumber, 2 cups rocket tossed with 2 tsp olive oil and balsamic vinegar

Snack

20g dark choc chips + 15g cashews Satisfy your sweet tooth with dark chocolate and salty cashews

2 boiled eggs drizzled with Sriracha sauce

Large celery stick with 1 tbs nut butter Highfibre ‘weight loss best weapon’ celery with high protein, healthy fat peanuts

20g raw almonds + 1 dried fig Counteract rapid absorption of high sugar fruit by adding healthy nut fats

Dinner

Thai Beef Stirfry: 150g beef strips stirfried in 2 tsp green curry paste, sliced red capsicum, 6 sliced snow peas and topped with 20g chopped cashews and few sprigs coriander

Baked Salmon & Pesto Vegetables: 6 asparagus spears, 125g cherry tomatoes and 1 cup finely shredded kale tossed with 1 tbsp pesto and baked with 150g salmon at 220°C for 10–12 minutes

Mushroom Hamburger: BBQ 100g beef mince and ½ tsp oregano pattie, 2 large mushrooms, drizzled with 2 tsp oil and 30g sliced haloumi. Serve pattie in mushrooms with 1 tbsp tzatziki, sliced tomato and ½ cup baby spinach. Instead of high-carb burger buns, use high-nutrient low-carb mushrooms instead.

Lemon Pepper Chicken with Rocket Salad: 150g grilled chicken thigh seasoned with lemon pepper, 2 cups rocket, ½ sliced pear, 1 ½ tbsp shaved parmesan drizzled with 2 tsp oil and balsamic vinegar

Meal notes courtesy of advanced sports dietitian Lisa Middleton

*recipes have been provided in full

SPICY QUINOA LETTUCE CUPS Serves 2// Prep: 10 min // Cook: 30 min INGREDIENTS » ¾ cup mixed quinoa » 1 ¾ cup vegetable stock » 125g tin four bean mix, drained and rinsed » 2 tsp ground cumin » 2 tsp chilli powder » 1 garlic clove, crushed » ¼ avocado » 1 tsp lemon juice » 4 tomatoes, cut into 1 cm dice » ¼ bunch coriander, finely chopped » 4 large cos lettuce leaves METHOD 1. Preheat oven to 180°C and line a baking tray with greaseproof paper. 2. Place quinoa into a

80

www.womenshealthandfitness.com.au

3.

4.

5.

6.

saucepan with 1 ¾ cup vegetable stock, simmer for 15 minutes or until cooked through. Drain quinoa and spread onto a baking tray. To the baking tray, add bean mix, spices and garlic and mix through. Place into the oven and bake for 15 minutes, or until quinoa is slightly crunchy. Meanwhile, mash avocado and lemon juice together and set aside. Remove quinoa from oven, toss tomato and coriander through quinoa and bean mix. Spoon quinoa mix into lettuce leaves and dollop on avocado to serve.

WEEKEND FRUIT TOAST Serves 2 // Prep: 5 min // Cook: 2 min INGREDIENTS » 1 tbsp tahini » 1 tsp honey » 1 tbsp water » 100g fresh ricotta » ¼ tsp ground cinnamon » 1 tsp chia seeds » 2 slices wholegrain (or gluten-free) bread » 1 banana, thinly sliced

» ⅓ punnet strawberries, hulled and thinly sliced » ¼ cup blueberries METHOD 1. In a small bowl, combine tahini, honey and water together until smooth and set aside. 2. Combine the ricotta,

cinnamon and chia seeds to form a creamy spread. 3. Toast wholegrain bread in toaster for 1–2 minutes or until golden. 4. Lay toast flat, spread with ricotta mix then top with fresh fruit. Drizzle tahini sauce over the top and serve.

CHICKEN, KALE & WHITE BEAN SOUP Serves 4 // Prep: 10 min // Cook: 35 min INGREDIENTS » 1 tbsp olive oil » 1 leek, white part only, finely sliced » 3 carrots, peeled and sliced into disks » 1.5 L chicken stock » 2 bay leaves » 1 sprig oregano » 2 x 400g tin cannellini beans, drained and rinsed » salt and pepper to taste » 500g chicken breast, diced into 1cm pieces » ¼ bunch kale, stalks removed and shredded » ½ bunch parsley, chopped

GLOW BOWL Serves 2 // Prep: 10 min // Cook: 10 min INGREDIENTS » ¼ cup mixed quinoa » ½ fennel, shaved » 2 cups baby spinach leaves » ½ cup blueberries » 2 tbsp pumpkin seeds » 8 walnuts, roughly chopped » 2 eggs, boiled, peeled and cut into quarters, to serve » ½ bunch mint, leaves picked » 2 tbsp lemon jjuice e » 2 tbsp b yoghurt h » 2 tbsp p water ater

METHOD 1. To cook the quinoa, bring ¾ cup of water to the boil, add the rinsed quinoa and simmer for 10–12 minutes or until the quinoa is cooked. Drain and spread on a plate to cool slightly. 2. To make the dressing place mint, lemon juice, yoghurt a water in a blender, and w blend ble d until smooth. 3. Arran Arra ge ingredients into 2 bowls b ls, drizzle with dressing and a add boiled eggs to serve.

METHOD 1. Heat olive oil in a large pot over medium heat. Add leek and carrots into the pot to cook for 5 minutes or until leek has softened and browned. 2. Add stock, bay leaves, oregano and beans to the pot and season with salt and pepper. Bring to the boil, reduce heat and simmer for 15–20 minutes. 3. Add chicken and simmer for a further 10 minutes. Stir through kale and parsley to serve.

Note: This can be split into portions and frozen for up to 3 months.

www.womenshealthandfitness.com.au

81

eat

Diet jury

82

www.womenshealthandfitness.com.au

Words: David Goding

LOW SUGAR DIET Sugar is the new devil (since saturated fat has come back into the fold) to be avoided at all costs. It’s responsible for our bad moods, general sickness and yes, weight gain. Yet it seduces us with ease. It makes the forbidden fruit look like, well, an apple. The white stuff is great just before an intense, competitive activity, such as the final of the Olympics 100m, or if you’re running away from a hungry tiger, but in most instances it simply goes to your hips. And stays there. Giving it up isn’t easy – after all, you’ll find it in and on virtually everything – but once you’ve adjusted your taste buds, you’ll be free to enjoy the new sugar-free world unimpeded by sugary highs and lows. Apparently. The Biting Truth’s Verdict: 2

“Whilst you might initially think that

a low sugar diet would be a great diet for anyone, there is one main problem with this diet – the evidence doesn’t point to one single nutrient of food, i.e. sugar, that impacts on our health. It’s complex and the key is balance. Reducing foods high in sugar or refined carbohydrates such as white bread, crackers and soft drinks is important for weight maintenance and to reduce the risk of nutrition-related chronic diseases such as diabetes, but ‘low sugar’ doesn’t distinguish between the types of sugars, and in so doing excludes natural sources of sugar, such as fruit and vegetables, putting you at risk of vitamin and mineral deficiencies. Essentially, eliminating fruit from your diet will make it very difficult to reach your daily fibre requirements, which is important for gut health and bowel habits.”

PHOTOGRAPHY: THINKSTOCK

L

Losing weight and eating more healthfully are the most popular new year resolutions, fuelled by a multi-billion dollar industry peddling shakes, bars, home-delivered meals and 12week plans and the high probability of failure inherent in so-called health kicks. While health professionals increasingly support balance and moderation in place of dichotomous regimens, strict protocols continue to proliferate. Anna Debenham and Alex Parker, the accredited practising dietitians and brains behind The Biting Truth (thebitingtruth.com) are all too familiar with the annual onslaught of novel protocols and practices promising to reduce weight promptly, painlessly and permanently; as well as food ideologies such as paleo and raw, which, despite flimsy scientific evidence, maintain an image as both vitalising and virtuous. Debenham and Parker rank 2017’s popular eating methodologies from 1 (avoid) to 3 (highly recommended). Two is a doubleedged sword demanding individual advice.

SUPERFOOD OR SUPER FAD? WE ASSESS THE YEAR’S ‘IT’ DIETS TO SPARE YOU THE DISAPPOINTMENT.

HMR PROGRAM

VEGANISM

The Health Management Resource Program sounds considerably less boring, even mysterious, when abbreviated. What is it? How does it work? What’s the big secret behind the letters? Firstly, it’s not that new. It’s been around since the late ’80s, but appears to be finally gaining some traction. Essentially, it’s a method of reducing calories through the program’s special meal replacement solutions, coaching (in a clinic, at home or online), and developing a lifestyle program to help you on your way. Oh, and you’ll be needing to get a credit card extension for this one – it doesn’t come cheap.

No longer just the realm of hippies and firstyear BA students, veganism has been taken up by a wide cross section of people. From ethically minded, health-conscious people looking for an approach that sits comfortably with notions of greater wellbeing and earthy responsibilities to a growing number of people attracted by its inbuilt ability to aid weight loss, veganism is the surprise new hit. Not to be confused with its decadent cousin, the vegetarian (or worse, the pescatarian), the vegan not only avoids all meat, but anything that involves the use of an animal; so no eggs, dairy or honey, and no leather shoes, woollen jumpers or silk nighties. It’s obviously low in fat, and, if you’re eating

The Biting Truth’s Verdict: 1

“This type of diet is generally not sustainable in the long term and therefore most people are likely to regain all the weight they lost. At best it may be recommended in particular medical situations for a short period of time only. “Shakes don’t address the social aspect of eating and people using them will have a hard time eating out. Chewing food rather than drinking kilojoules is also really important to prevent overconsumption. Chewing your food helps to turn down the appetite cues from the brain.”

regular consumption of fermented foods. However, it is important to remember that eating fermented foods is not a silver health bullet and should be eaten as part of a healthy balanced diet. “As dietitians we’re always talking about the importance of healthy gut bacteria, or probiotics in yoghurt; however, evidence behind other fermented foods, despite their ‘healthy halo’, is still lagging.”

FERMENTED FOODS

GLUTEN FREE

The premise: weight problems start in the gut, with improper digestion, fat and fluid retention, and then move on to other nasties – flatulence, bloating and IBS. Enter fermented foods, the new gut saviour and surprising new weight loss fancy. Fermented foods are chockfull of probiotics, healthy bacteria to get our bodies back on track, make us feel a whole lot better and, when our gut is working more efficiently, weight loss is inevitable. Then there’s the food choices: kimchi, tempeh, miso, pickles, sauerkraut, olives, yoghurt and leavened breads (containing fermented grains). I’ll get the platter, thanks. The Biting Truth’s Verdict: 2

“There is a lot of noise around fermented foods and their probiotic properties at the moment. Everywhere we turn there is kimchi (fermented cabbage), kombucha (bubbly drink made from fermented black tea) or kefir (fermented milk) popping up. “Fermented foods have been part of our diet for thousands of years and there is a long list of health claims to support the

Once thought of as only a diet for coeliacs, going gluten free has latched on to everyone who ‘experiences a bit of bloating following a bowl of pasta’ (surprise, surprise) to those looking to lose weight in a fashionable way. After all, gluten is found in carbs, which should be avoided anyway, shouldn’t they? It also allows you to feel a little bit special – and less bloated – while the weight falls off. The Biting Truth’s Verdict: 2

“A gluten-free diet is recommended if you have coeliac disease, which affects less than five per cent of the population, and there may be up to 30 per cent of people with gluten intolerance who would benefit from a low-, rather than a no-, gluten diet. “There is a myth that a gluten-free diet is a good weight loss diet. This is not true and we would not recommend this diet for those who do not need it. Also, not all gluten-free foods are healthy, which is often assumed. Many contain higher amounts of sugar and saturated fat than their gluten-containing counterparts.”

out a lot, often low in options as well; both are effective in keeping the calories down. It does, however, include plenty of carbs. The Biting Truth’s Verdict: 2

“It encourages consumption of lots of fruits and vegetables, is often high in fibre and vitamin C and low in saturated fat. On the flipside, it excludes core food groups, can cause nutritional deficiencies and is often not sustainable in the long term. “We wouldn’t usually recommend a vegan diet due to its restrictiveness, unless it is adopted due to religious or environmental/ health concerns. Given that a vegan diet involves avoiding all animal products, careful planning with a dietitian is needed to ensure nutritional needs are met.”

LOW FODMAP Developed by Australia’s own Sue Shepherd, the low FODMAP diet is designed to restrict foods containing certain molecules that are poorly absorbed by some people, including those experiencing IBS, fructose malabsorption, coeliac disease and lactose intolerance. Which it does very well. More controversially, however, it has also been taken up as a weight loss diet. As the capitals suggest, FODMAP is an acronym, representing foods you should avoid or minimise. This is where it gets scientific. F is for fermentable, O for oligosaccharides (fructans: garlic [in large amounts], leek, onion, wheat [in large amounts] and galactooligosaccharides [legumes and beans]), D is for disaccharides (e.g. lactose – dairy), M is for monosaccharides (e.g. excess fructose – honey, apples, mango, pear, watermelon, high-fructose corn syrup), A is for and, and P for polyols (apples, apricots, nectarines, pears, plums, prunes, mushrooms; and sorbitol, mannitol and maltitol). Ok, it’s not the easiest diet, but it does have scientific cred. The Biting Truth’s Verdict: 2

“People use it as a weight loss diet, which wasn’t its intended use. It can be useful for individuals with food and/or allergies to a variety of foods, in which case you really need to undertake it with a dietitian to ensure the challenges are carried out correctly with adequate nutrient intake and food variety. “For everybody else, it’s not recommended. There are just too many health foods omitted.”

www.womenshealthandfitness.com.au

83

DETOX/JUICE CLEANSE It sounds immediately appealing. Toxins are bad and juices are tasty. Surely it’s a good thing. Firstly, you’re implementing a fast, of sorts – giving your body a break from all that constant effort of eating and digesting, eating and digesting. Secondly, you’re complementing it with intense, freshly squeezed nutrients in the form of fruits and vegies. All that vibrant colour just says goodness. Chuck in some psyllium, kale and spirulina and you’ve got yourself a serious superfood in a glass.

Not only will you feel better, but you’ll look better, feel lighter and achieve untold happiness. The Biting Truth’s Verdict: 1

“We don’t believe that you can ‘detox’ the body by cutting out certain foods. The best and only way to ‘detox’ is to avoid consuming the things that put more pressure on the liver and kidneys, such as alcohol and drugs. “You’re likely to regain any weight loss following the diet, and may experience constipation and nutrient deficiencies.”

PALEO Paleo has taken off like no diet has; not the Atkins diet, or the South Beach Diet, or the 5:2 diet. It’s got it all: history (you can’t go farther back than caveman days), celebrity cred and a licence to eat plenty of meat. Anything that involves dairy, refined cooking oils or some form of cultivation, such as grains, are out (carbs get the flick once again), and any post-industrial foods are frowned on, big-time. In are nuts, vegies, roots, fruit and organ meats. The theory is that eating like our distant ancestors is how we are designed to eat, and, consequently, how we are designed to stay lean. Lying dormant for 2.5 million years, the paleo diet has definitely arrived. The Biting Truth’s verdict: 1

“A paleo-style diet encourages restrictive eating, which is rarely sustainable in the long term. It excludes nutritious core foods and encourages a high red meat intake, which is associated with an increased risk of bowel cancer. It also encourages the use of coconut oil; current research does not support the use of coconut oil as it is high in saturated fat. “Also, banning certain nutritious foods, followers of this diet will be at a great risk of falling short of important nutrients.”

I AM…PALEO JESSICA LAIRD, FOUNDER PALEO WAREHOUSE // @PALEOWAREHOUSE WHY I DO IT I always considered myself healthy, but in my early 20s I started getting Bartholin cysts and had to have two operations. After the second operation wasn’t successful, I decided that I didn’t want to put my body through any more stress. It was at this stage that I started speaking to naturopaths and learning about the chemicals we put into our bodies and that food can affect the way you feel. My brothers were going to a CrossFit gym and had been introduced to the paleo diet. At first I thought this diet was crazy and couldn’t see how I could possibly live without pasta. I tried it for 30 days and the first two weeks were difficult. During this time I felt like I had no energy, but after about three weeks, everything started to settle. I wasn’t bloated anymore, I had more energy, I didn’t have acid reflux and my cysts have never returned.

84

www.womenshealthandfitness.com.au

DIET HISTORY Previously I practised the moderation diet, but it’s hard to know what moderation is and I truly did not know what was in the food I was eating, including excess sugars and preservatives.

RESEARCH In the first two weeks of starting the Whole30 Program, I read a lot of books and blogs, in particular Mark Sisson’s Daily Apple blog and The Paleo Solution by Robb Wolf. I also started following Nom Nom Paleo for paleo recipes, which got me excited about cooking and trying new things, such as cauliflower rice and zucchini pasta.

WHY IT WORKS FOR ME I’m not sure if I know this is as good as it gets, but the positives I see and feel by following this lifestyle stops me from looking for more. It really is about listening to your body and I can’t see myself living my life any other way.

DIETETIC ADVICE I have told my doctors that I follow a paleo lifestyle and there was no concern that I was lacking anything in my diet. From time to time, I’ll evaluate what I’m eating to make sure there is balance and variety in my diet.

HOW I DO IT I follow an 80/20 paleo diet because I find my body can still handle small amounts of dairy or rice without discomfort. I’ve also found by making this diet 80/20 it removes the stress of not being able to eat certain

I AM…GLUTEN-FREE foods and it doesn’t stop me from trying new things and being social. The paleo lifestyle is basically no grains, no dairy (or in my case a small amount of diary such as goat’s cheese, butter and cream), no legumes and no processed sugars. I try to eat grass-fed meat, organic vegetables and free-range eggs. The paleo lifestyle also encourages movement, getting outdoors, getting enough sleep and it has a strong focus on work/life balance.

FRINGE BENEFITS Although weight loss was not my goal, I did lose five kg and have maintained a healthy weight over the last five years. I don’t bloat or have acid reflux anymore. My energy levels have increased,

allowing me to focus on other passions in my life, such as yoga, hiking and cooking. My skin is great and hardly ever breaks out. My hair also grows quickly and feels healthy.

DOWNSIDES I still have a sweet tooth and it can be hard to say no to dessert or cakes, especially when you have been invited out to a birthday or someone from the office brings in morning tea. On other occasions I’ll make a conscious decision to try something I wouldn’t normally eat as a treat, such as when Doughnut Time came to Brisbane. Then I’ll live with the consequences of my decision (usually resulting in a bloated, uncomfortable feeling).

PALEO DAY ON A PLATE WEEKDAY: Breakfast: 2 fried eggs, 1 to 2 slices of smoked salmon, a large handful of fresh spinach and a couple of grape tomatoes, glass of water and long black Snacks: I don’t usually snack but if I’m feeling hungry, a handful of activated nuts or paleo bar. I like Cave Foods bars. Lunch: Chicken and kale salad: grilled chicken, avocado, capsicum, carrot, kale and KOJA superfood salad toppers Dinner: Grass-fed scotch fillet, home-made sweet potato chips, broccoli, zucchini and oven-baked carrots with a side of sauerkraut After dinner: Peppermint tea and a piece of organic raw chocolate. My favourite is Made with Raw Love.

SARAH FLEMING, ACCOUNT DIRECTOR, WORDSTORM PR // WORDSTORMPR. COM.AU

WEEKEND: Late breakfast: Scrambled eggs, crispy bacon, mushrooms and fresh spinach, half an avocado and a long black Lunch: Fasting or a banana and berry smoothie made with almond milk, a scoop of The Naked Co whey protein powder and a spoon of almond butter Dinner: Usually we go out. I’ll have grilled fish or meat with a side salad and ask for the dressing/sauce on the side. Most places are happy to give you a side of greens rather than chips. On occasion I’ll have a glass or two of red wine or a vodka lime and soda.

I TRY TO DRINK 3 TO 4 LITRES OF WATER A DAY

WHY I DO IT I’ve struggled with IBS-type symptoms for years and on the advice of my director, decided to visit her naturopath, Vicki Turner at Health and Fertility Matters. One of the first pieces of advice Vicki gave me was to cut out gluten. Friends had been telling me for years to trial a gluten-free diet but I just couldn’t bear the thought of it. Pizza is my favourite food and cutting out gluten just seemed impossible. Hearing it from a professional really struck a chord, though, and it was January, so I had that ‘new year, new me’ motivation. In terms of symptoms, I was constantly bloated and had severe stomach cramps all the time. I remember for the first two years of my relationship with my partner I didn’t want to let on how bad it was and when I finally confided in him it was such a relief! I could never enjoy dinners out and date nights.

RESEARCH I saw my GP numerous times and even saw a gastroenterologist. He recommended the usual things – psyllium husk, Metamucil, FODMAP. I still haven’t totally got my head around FODMAP but I should as it’s not just gluten that upsets my stomach. But cutting out all those foods just doesn’t seem feasible! One step at a time.

HOW I KNOW IT WORKS I had tried Metamucil and taking probiotics, which didn’t help at all. To be honest, I put up with my symptoms without doing much of anything to help them for way too long! I was frustrated that eating well and being a (generally) healthy person wasn’t enough and I rebelled against the idea of going gluten free. The main ‘ah ha’ moment for me was when I purchased a Nutribullet and swapped my morning cereal for a green smoothie. I am so not a ‘green smoothie person’, so I hated the thought, but it was actually really yummy and almost instantly my stomach was a zillion times better. I’d been consuming a bowl of gluten and milk (which I also found out I was intolerant to) first thing – no wonder I was feeling awful each day, all day! The skin on my arms also instantly cleared. It has since come back to a degree but nowhere near as bad as it was before.

DIETETIC ADVICE I checked back in with my naturopath once I’d been eating gluten free for about a month and she wasn’t surprised at all that I was feeling so much better. I keep a bit of a diary in my phone. Whenever

www.womenshealthandfitness.com.au

85

GLUTEN-FREE DAY ON A PLATE WEEKDAY Breakfast: Green smoothie – big handful of spinach, celery, mixed berries and a banana with almond milk I have adverse side effects to a meal, I note down exactly what I’ve eaten. This was really handy in the beginning to work out that it was definitely gluten I was reacting to. I think going gluten free has become a bit of a fad and for that reason, I’m always a bit embarrassed to ask for GF options. I would only recommend that someone try cutting out gluten if they’ve consulted with the necessary medical professionals.

HOW I DO IT No gluten! Initially I thought it meant just cutting breads and pasta but it turns out gluten is in far more than that. Sauces are my worst nightmare when eating out. I have to bring my own gluten-free soy sauce now when I go for sushi. Thickeners are in so many sauces and gravies. Gluten’s also in couscous, which is a real shame because I’m a big fan. Thank goodness for quinoa!

Snacks: Soy cappuccino and a handful of almonds a little later Lunch: I generally bring lunch from home and it will always be leftovers from dinner – it might be a chicken and quinoa stirfry with lots of vegies; kebabs with salad; a vegie soup or a laksa, or chicken breast with some tomato paste and ricotta with plenty of greens Snacks: If I’m feeling naughty, a handful of Simply 7 chips – we always have them at the office and the quinoa and cheddar is my weakness! Dinner: I like to experiment with dinners. I love stirfries, curries, fritters, or just simple protein plus vegies. We’ll generally have steak once a week, salmon once a week, and a gluten-free pasta dish. Italian is my favourite cuisine and luckily there are always GF options. Mexican is also a big

DIET HISTORY

DOWNSIDES

I’ve never been into diets and have never really tried one. I did try a juice cleanse once, which was meant to go for a week and I lasted about 16 hours. I’m a big believer that fad diets really don’t work. Healthy eating needs to be something you do day in, day out and you can’t beat yourself up if you have a naughty meal. I eat well most of the time, so when I indulge I don’t feel guilty at all.

If I do eat or drink what I generally try not to, I definitely experience adverse physical effects, but I don’t necessarily see this as a negative. It’s annoying but it’s only temporary and I used to live with those symptoms full time! I treat it as motivation to stay on track and it encourages me to know what does and doesn’t set my body off. I used to cheat a fair bit in the beginning if I was at an event or after a few wines. I try not to any longer although it did happen about a month ago when I went to a pizza restaurant with friends and realised after sitting down and ordering drinks they did not have GF options but I didn’t want to have to leave and go somewhere else.

FRINGE BENEFITS The physical benefits are amazing – I no longer suffer cramps (unless I accidentally consume gluten, which does happen), my skin has improved and my stomach is flat for the first time in my life. Aside from the physical, I’m also more mindful of what foods I eat. I understand now what an effect food has on the body. I finally do look at my body as a bit of a temple and try and fill it accordingly. A side benefit is that I have lost weight (probably five kilos or so), although that was not the goal. I feel like, if anything, I’m eating more, because in the past I would bloat so much when I was eating that I could only eat small amounts. Now I go crazy! I do feel that a side effect of eating this way is that I do have to eat healthier meals.

86

www.womenshealthandfitness.com.au

favourite of mine and so good for a GF diet. We’ll have hard tacos or I’ll make nachostuffed capsicums, zucchinis or potatoes. I also need a red wine and a piece of sea salt dark chocolate with dinner – it’s my guilty pleasure!

WEEKEND Brunch: After a sleep-in, I’ll generally start the day with a yummy brunch. Gluten-free bread, smashed avocado with fetta and chilli and two poached eggs. Oh, and pass me the coffee! Snack: A handful of almonds or so to get me through until dinner Dinner: Dinner out and let’s be honest, it’s usually pizza and red wine! I love trying new restaurants but now I may just need to call ahead or check out the menu to make sure there are options for me. I’ve been thrilled to see how GF-friendly Sydney is! I’m not massively into sweets or desserts, which is good because I think going gluten free would have been a lot harder if I was really into cakes and cookies.

I AM…VEGAN ANTHEA AMORE, VEGAN CHEF AND AUTHOR OF PASSION: ORGANIC VEGAN RECIPES TO LIVE FOR // ORGANICPASSION CATERING.COM WHY I DO IT From a young age I was very interested in health and nutrition and in particular how what we eat contributes to our overall health; and after reading about how our bodies weren’t really designed to eat meat, I became vegetarian at the age of only 14. A big focus for me at the time I became vegan was my fitness, as I was doing a lot of yoga and felt dairy weighed me down and clogged up my system. I also had asthma and a homeopath recommended a vegan diet, and it helped!

RESEARCH I read a lot of books about what foods I needed to eat regularly to make sure I was

VEGAN DAY ON A PLATE getting all the nutritional value I needed from my diet. I also spoke with long-term vegetarians and vegans, of which there weren’t many at the time.

DIET HISTORY I went through the usual substituting of meat and dairy with the common alternatives on offer, such as vegie sausages, vegan cheeses and soy mince, but I soon realised these weren’t nutritionally dense enough and that a good variety of wholefoods was really the only way to good health. When I transitioned from a vegetarian to a vegan diet, I noticed a lot of changes – I could breathe easier, I could smell and taste better and I didn’t feel as heavy and clogged up. I felt more energetic and like I was running on cleaner fuel.

HOW I KNOW IT WORKS When I felt good, energised, in my body and generally vibrant, I knew that what I was eating was an important factor that was contributing to my health. You know in your whole being when you are on the right track, because you feel great.

DIETETIC ADVICE Over the years I have checked in with naturopaths, acupuncturists, or homeopaths, and my GP (for blood tests) to keep my diet and general health in check. Finding professionals who support a vegan diet as a natural means of healing the body has been critical in maintaining good health. I get yearly blood tests and evaluate my overall wellbeing regularly by gauging how I feel, how my energy levels are and how often I am getting sick. I look first to my diet (and then closely to my stress levels) and adjust my diet accordingly. My first steps to get back on track when I’m not feeling my best are eating lighter, or cleansing and eating lots of foods as medicine such as fresh ginger, garlic and turmeric.

WEEKDAY First thing: I always start my day with a cup of organic black dandy tea Breakfast: I like to have a really good breakfast before a day of work to fuel me up, so I have buckwheat toast (gluten free) with avocado and herb mushrooms, ginger and kale or Asian greens (all from the garden). Between Meals: I’m not a big snacker in between meals but I’ll often have a banana, fresh figs or lychees from my garden depending on what’s in season, and a licorice herbal tea. I also drink filtered water all day long (about 1.5 to two litres per day). Lunch: My simple goodness bowl – quinoa or brown rice, lightly steamed broccoli, cabbage, green beans, carrots, zucchini and pan-fried tempeh in garlic, ginger and a little tamari. Sometimes I have whole red lentils or adzuki beans instead of tempeh, but there’s always lots of fresh herbs and kale from my garden, lemon or lime juice (from our garden), olive oil and toasted sesame oil. I also always use a variety of nuts or seeds, such as activated almonds, walnuts or cashews, and sunflower and pepita seeds. Dinner: Thai laksa with brown rice or mung bean noodles, panfried tempeh or tofu if I had tempeh for lunch. I put lots of organic vegies in this one, a mix of Asian greens, some snow peas, beans, pumpkin or sweet potato and carrot. I also use lots of herbs, tamari, coconut oil and cream as well as some Thai paste to get a strong flavour. Cock Brand is my go-to Thai paste. Another dinner I eat frequently on the weekdays is my Moroccan millet slice topped with roast pumpkin and a tomato, artichoke and coriander salsa. The most important thing for me is that whatever I make has a variety of vegetables. Dessert: I’ll usually have a small portion of some sort of raw chocolate treat that has lots of additional nutritional value such as

my goji berry bliss balls, which contain dried apricot, sultanas, lucuma powder, mesquite powder and hemp seeds. As a vegan I also take B12, iron twice a day and lots of extra vitamin C, zinc and magnesium plus E3Live and omega-3 EPA and DHA (vegan friendly).

WEEKEND Breakfast: My home-made organic dehydrated muesli with buckwheat, mixed seeds, nuts and coconut topped with almond mylk or nut mylk and papaya in the summertime. Lunch: I like to have a really satisfying lunch on the weekends to treat myself, so I’ll often indulge in my own take on a classic favourite such as my adzuki bean burgers, which are a good source of magnesium, potassium, iron, zinc, copper, manganese and B vitamins. Adzuki beans are also known to be the ‘weight loss bean’ since they are so low in calories and fat yet high in nutrition. I also love a good lentil burger with my tomato and onion jam. San choy bow with macadamia, lime and coriander mayonnaise is another favourite in my household for something a little lighter. Dinner: My weekend dinners often call on my Italian heritage and I’ll frequently have my mushroom and spinach tagliatelle with vegan parmesan cheese or yellow squash, mint and kale pasta with pine nuts. Pea and mint risotto with toasted pine nuts and polenta with a variety of roast or chargrilled vegetables are some other favourites. Dessert: My dessert habits don’t change too much on the weekend, so I’ll have a small portion of whatever sweet treat I’ve whipped up during the week. A weekend favourite is my maca and mesquite fudge with goji berries and cranberries, or my classic caramel salted fudge – and rest assured, fudge can be just as good without all the processed sugars and butter.

HOW I DO IT I eat Mother Nature’s rainbow – a good variety of colours and textures. Again, by eating a good variety of grains, legumes, nuts, seeds, oils, and plenty of vegetables and some fruit, you can’t really go wrong. Mix it up from time to time; for example, eat all the different nuts or grains, don’t get stuck on just one or two. Eat seasonally with Mother Nature and organic wherever possible. I eat 99 per cent organic food and avoid processed foods wherever possible as well as refined

sugars and of course any product derived from animals.

FRINGE BENEFITS Eating a vegan diet keeps me feeling light and energetic and gives me peace and clarity of mind. Not to mention I feel in harmony with my compassionate ethics (not harming other sentient beings!) and this makes me feel good inside mentally, spiritually and emotionally. Eating well has so many benefits!

DOWNSIDES I sometimes eat potato chips! Often this weakness happens when I’m tired or in the company of those who are eating them. I don’t really mind as it feels like balance correcting itself, so I’m fine with it as long as it doesn’t become too regular. I try not to beat myself up for anything but if I overdo it, I just correct it with good food, juices and give my body some lovin’ to make up for it. www.womenshealthandfitness.com.au

87

eat

LOSE THE OLD FOOD GOALS AND MAKE NEW ONES THAT WILL SET YOU UP FOR SUCCESS. Words: Stephanie Osfield

makeover H

BS-FREE FOOD RESOLUTIONS 88

www.womenshealthandfitness.com.au

How many times have you started the year on a new diet only to give it all up before January is even over? Then you feel down on yourself and drown your sorrows in a tub of Ben & Jerry’s. But have you ever stopped to think that the real problem is in setting goals based on flawed systems? Replace common myths and write yourself a cheque for success.

PHOTOGRAPHY: THINKSTOCK

Myth

MYTH: WILLPOWER RULES

Rigid diets and eating approaches don’t work. Sure, you’ve heard this before, but it bears repeating until you take it on board. Diets are not a fast track to a healthier, slimmer you. They set you up to fail because they are too labour intensive, repetitive and inflexible to stick to for very long. Plus they can actually kickstart a raft of health issues. Once you’ve been on a diet that restricts certain food groups or kilojoules (or both), the following negative knock-on effects can continue for months or years: » INCREASED CRAVINGS: When you cut kilojoules, the reward centres of your brain undergo changes that cause bigger responses to sweet and salty snack foods – making your pleasure of them (and subsequent desire for them) more intense, shows research (and brain imaging) at the Oregon Research Institute in the US. » WEIGHT GAIN: A landmark largescale review of 31 long-term studies by the University of California not only concluded that diets don’t work; it found they may actually make you go up a dress size or more. Although initially people may lose 10 per cent of their weight, after the diet, they often regain the weight they lost plus extra weight, the research showed. » HIGHER LEVELS OF HUNGER: After people diet, their hormones respond as though they are starving. Research at the University of Melbourne has shown that this means dieters start to produce 20 per cent more ghrelin, the hormone that makes you hungry. At the same time, your levels of leptin, the hormone that makes you feel full, go down. So rigid and restrictive eating plans can make it even harder to stick to healthy portion sizes and avoid snacking between meals. » A SLOWER METABOLISM: “We’ve known

for quite some time now that when people dramatically reduce the number of kilojoules they eat, their basal energy – the energy just to fuel basic body functioning – reduces,” says Professor Timothy Gill, a principal research fellow at Sydney University’s Boden Institute of Obesity, Nutrition, Exercise & Eating Disorders. “This is often called the ‘starvation response’, because as you eat less food, your body stops using as many kilojoules. It becomes more ‘efficient’, because it shuts down any processes that are not essential to life.” Once your body has adapted to the lower kilojoules by cutting some functions (such as keeping your reproductive system firing), you are more likely to regain the weight when you return to eating more kilojoules. “This happens because your body remains in that slower energy burning mode, sometimes for lengthy periods of time,” Gill explains. The effect may last for years, as shown by research involving 14 of The Biggest Loser contestants in the US, who were followed up six years later by the National Institutes of Health. After being on the program, only one participant had kept off the kilos. The others had all regained the weight. Worse still, their metabolisms were found to be slower than before they went on the high-rating TV program. So just to maintain a healthy weight they now have to eat less than they did before their extreme diets. Some experts suggest the metabolism doesn’t rev down from dieting until you slash your kilojoules to around 3,360 kilojoules or less per day. Other studies suggest that every reduction in kilojoules makes your metabolism more sluggish, so the lower your food intake goes, the slower your fat burning becomes. Either way, it’s just not worth the risk.

MYTH: THE MORE EXTREME, THE FASTER IT WORKS

People on restricted kilojoule diets experience a bigger brain response to pictures of snack foods according to research from the Oregon Research Institute, demonstrating fundamental flaws in the dieting ethos. While caloric deficits and blood sugar dips cause the body to scream for food, the effect is amplified by psychological deprivation. “Psychologically, the main thing that happens when we diet is we feel deprived – suddenly there are a lot

of rules about what we can and can’t eat and how much we can eat,’’ says Sydney-based clinical psychologist Louise Adams. Celebrity trainer Amelia Burton agrees with a gradual approach. “Avoid diets that eliminate whole food groups like dairy, gluten or carbohydrates (unless you have an allergy/ intolerance),’’ she says. As a rule, one quarter of an average plate should contain a protein, one quarter should contain low-GI carbs, and half should be salad or vegetables.

www.womenshealthandfitness.com.au

89

THE MYTH: PORTION SIZES RULE

GOAL MAKEOVER: Planning strategies to deal with the emotions that drive your food and snack choices. When we diet we spend most of our time focused on changing: » WHAT WE EAT: By cutting out fried and fast food as well as sweets and treats. » HOW MUCH WE EAT: Trying to reduce portions and avoid seconds and snacking between meals. » HEALTHIER WAYS TO PREPARE FOODS: Such as grilling instead of frying. THE PROBLEM? Feelings and not

thoughts are often what drives that afternoon chocolate bar or second serve of Thai curry. “Plans to change behaviour are a function of thoughts and the belief that weight loss is possible by making better food choices,” says Marc Kiviniemi, Associate Professor of Community Health and Health Behavior at the University of Buffalo School of Public Health. “But when it comes to making a food choice and deciding to execute the plan, feelings guide behaviour. If you’re sitting back conceiving a plan, you may think rationally about the benefits of eating healthier foods, but when you’re in the moment, making a decision, engaging in a behaviour, it’s the feelings associated with that behaviour that may lead you to make different decisions from those you planned to make.” BOTTOM LINE? If you want a healthier,

more stable relationship with food so you have a healthy, stable weight, you need to factor in your feelings. Don’t just think about what you are eating – give equal thought to: » WHAT DRIVES YOUR CRAVINGS: Keep a food diary to work out your overeating triggers. Then start addressing them. For example, if stress sends you reaching for comfort foods, adopt other coping strategies, such as listening to soothing or uplifting music or doing 10 minutes of yoga stretches when you get the urge to snack. And if tiredness drives you to eat more carbs, make an effort to set screen curfews and caffeine curfews and wind-down times so that you fall asleep more easily when you get to bed.

» HOW CERTAIN FOODS MAKE YOU FEEL: For example, coffee might make you

feel pumped up with energy then drop you down and gives you a sugar craving. » IMPACTS OF ‘NO GO’ FOODS:

Instead of always making them off limits, try allowing yourself a small portion. “When you give yourself permission to eat something, you desire it less,” says Aloysa Hourigan, head nutritionist at Nutrition Australia. » HOW DISTRACTED EATING AFFECTS YOUR FOOD SATISFACTION: Make

resolutions to eat more mindfully by always plating foods (even snacks), taking time out to savour each meal and never eating in front of a screen.

THE MYTH: LOW-CAL FOODS LET YOU EAT MORE GOAL MAKEOVER: Fill your plate with

plant foods first and make them the biggest component of every meal. They will satisfy your hunger and allow you to enjoy a small portion of ‘proper’ food – be it lasagne or chocolate cake. Vegetables are low in fat and high in fibre. This winning combo promotes fullness after a meal, so vegies are also beneficial for weight loss and maintaining a healthy weight. In one study at the University of South California, people were asked to follow different diets. Those on the vegetarian or vegan plan lost more weight, and at six months, when they were only sticking to the diet about 40 per cent of the time, they were continuing to maintain the weight loss and lose more when the meat eaters were not. 90

www.womenshealthandfitness.com.au

That’s good reason to eat vegetarian one or two days a week. “When you eat more plant-based foods, your weight benefits from the reduction in kilojoules,” says Hourigan. “In the long term that can help you maintain a healthy weight over the year.” Eating more plant food is also a great investment in your health. Spanish research involving the Andalusian School of Public Health has shown that for every 200-gram increase in your daily fruit and vegetable intake, your risk of disease drops by six per cent. Impressive.

THE MYTH: THE NEXT BIG THING MIGHT JUST WORK GOAL MAKEOVER: Set your own

sustainable healthy food habits based on your preferences and lifestyle, no matter how fancy the latest diet sounds. “Most bestselling diets are not based on any scientific evidence,” says Hourigan, who is not a fan of diets that dictate rigid rules or demonise one group of foods. “They encourage you to slavishly follow rules when a far more sustainable approach is to customise an eating plan to suit your lifestyle, biochemistry and food preferences. It is most important to listen to your body – if you are eating a paleo diet and you’re constantly starving or you’ve developed severe constipation (a common low carbs problem), than clearly that diet is not working well for you.” Instead, adopt eating habits based on what you like. Your eating plan should combine healthy choices plus foods that you enjoy. When you do, also think about how many kilojoules each week you will budget for foods like sweets or wine. Work out a figure, such as 2,000 kilojoules and enjoy deciding how you will ‘spend’ this budget on special foods. “The anticipation increases food enjoyment,” says Hourigan.

THE MYTH: LOAD UP ON PROTEIN TO BEAT HUNGER GOAL MAKEOVER: Choose

nutrient-dense low-GI foods to create bulk in your belly and fill you up. Foods that are high in fibre actually take up more space in your stomach and quickly trigger hormones that tell you that you’re full, shows research from the University of Sussex. As a result, they keep you full for longer. Bye-bye, unhealthy morning or afternoon snacks. Fibrous foods reduce hunger because they trigger a response in the nerve-stretch receptors in your stomach wall, which then tell your brain you are full. Instead of cutting out whole food groups, a better approach is to cut back on foods that don’t quickly promote that stretch. Simple fibre-filling tricks include:

» DRINKING A LARGE GLASS OF WATER about 30

minutes before a meal. » EATING LEGUMES: Foods like chickpeas and lentils can increase feelings of fullness by 31 per cent according to research at the University of Toronto.

Apple, iPad, iPhone, iPod touch, and iTunes are trademarks of Apple Inc., registered in the U.S. and other countries. App Store is a service mark of Apple Inc.

BRO OUGHT TO YOU BY

» TOP ’N’ TAILING SOME MEALS: This is known as the

‘sandwich’ technique. “You put a moderate portion of a highkilojoule food in the middle of a meal with lower kilojoule foods that are high in fibre and protein at the beginning and end,” says Professor Susan Roberts, from the Nutrition Centre of Tufts University in the US. “This also makes you feel you’ve been at a banquet. Soups make good starters and salads are a nice crispy third course.”

AVAILABLE ON A T APP STORE THE

Get the FREE app by searching for b WHF

PURCHASE ONLINE

SUBSCRIBE RIBEAND ANDSHOP. SHO COM

THE MYTH: EATING FEWER KILOJOULES FACILITATES FAT LOSS, PERIOD GOAL MAKEOVER: Eat foods that support

good bacteria, which can help you lose weight and reduce bloating. Having a wider range of bacteria in your gut helps you maintain a healthy body mass index and healthy weight on the scales. Research at Washington University has shown that taking bacteria from thin mice and transplanting into mice with muffin tops makes the overweight mice shed weight and stay thin without making any changes to their diet or levels of exercise. By contrast, when bacteria from overweight mice are transplanted into mice of normal weight, they start to quickly pack on the kilos. To support your good belly bacteria, make sure you include the following in your diet: » PREBIOTICS: “Prebiotics contain natural, plant-based fibres, such as inulin and oligofructose, and they act as fuel to feed the good bacteria in your gut and stimulate the growth and activity of these bacteria,” says Dr Jane Muir, head of Translational Nutrition Science in the Department of

Gastroenterology at Monash University. They are found in foods such as Jerusalem artichokes, asparagus, chicory, garlic, onion, leek, shallots, legumes, nectarines and watermelon. “There’s good evidence that prebiotics are also effective in changing the profile of gut microorganisms, particularly increasing the population of Bifidobacteria,” Muir adds. » RESISTANT STARCH: Foods such as oats, lentils, bananas, cashews and potato (that has been cooked and cooled) are good news for your bacteria balance because they contain a special kind of fibre. This passes through your small intestine without being digested and is only absorbed once it travels to the large intestine (colon). “This fibre is called resistant starch because it resists digestion, and when it reaches the colon it is fermented by the bacteria there to produce by-products called short chain fatty acids,” says Muir. “In particular, it increases the production of a short chain fatty acid called butyrate, which is very

important in keeping the lining of the gut healthy. Butyrate also has a range of other effects, which indicate that it may help to prevent inflammation and reduce the risk of colon cancer.”

FERMENTED FOODS: All that buzz around DIY ferments is not just hype. Fermented foods really can help boost your health by adding more good bacteria to your digestive system. Aim for greater bacteria diversity by mixing up your fermented foods to include options such as: » Kombucha tea » Sauerkraut » Kimchi: a Korean vegetable side dish » Kefir: a cultured dairy drink » Kvass: a cultured beetroot drink from Eastern Europe.

There are many online sites that teach how to ferment foods at home. If you buy commercial fermented foods, make sure you check the ingredients to ensure they don’t contain added sugar, preservatives or chemical additives.

RE-TRAIN YOUR TASTE BUDS You can teach your brain to love healthier food. Really. “We don’t start out in life loving french fries and hating wholewheat pasta,” says Roberts. In her research she showed that you can retrain people to like foods such as whole

grains and salads so that they trigger the reward centres of the brain just as much as foods like sweets and hamburgers. This involves a technique called associative conditioning, which can include:

1

attractive garnishes and seed toppings so they are a feast for your eyes.

Pairing foods you don’t like a lot (e.g. broccoli) with food you do like (e.g. parmesan cheese).

2

5

3

6

Eating a small serve of the food you often crave – such as hot chips – in the middle of a healthy meal so you start to associate the two.

Buying some new decorative plates and bowls to serve healthy food so that it has a positive association with the nice crockery. It also helps to ensure you eat healthy foods in nice settings, such as on the back veranda at sunset, to increase associations with pleasure.

4

Taking time to arrange healthy foods on the plate and add

92

www.womenshealthandfitness.com.au

Looking up all the ingredients in your snack food online and reading about them before you open the packet. No doubt it will prove a bit of a turn-off. Making healthier versions of foods you love, such as homemade pizza on wholegrain pitta bread with minimal cheese, or fish and chips with grilled fish and baked sweet potatoes.

7

Eating meals only when you’re really hungry and then having healthy foods so that you associate them with helping you to feel sated.

eat fit food

CHOCOLATE-CHIP ZUCCHINI BREAD R E C I PE : H E I D I C A N N O N ( H E I DI BOOMBOOM.COM) // MA K E S 1 0 SL I CE S

GET MORE DIETFREE NEW YEAR RECIPES IN HEIDI’S APP, MRS CANNON’S BAKING.

NEED 3 scoops vanilla protein ¼ cup chocolate chips 1 egg ¾ cup coconut flour ½ cup coconut flakes 1 tsp baking soda Baking stevia (to desired sweetness) » 1½ cups shredded zucchini

» » » » » » »

DO

NUTRITION INFO

EACH SLICE CONTAINS:

PHOTOGRAPHY: THINKSTOCK

Mix all ingredients together and pour into sprayed baking bread pan. Bake at 1800C for 30 to 40 minutes. Slice and spread with choice of toppings or enjoy plain (the gooey melted chocolate makes it delish by itself).

kJ 802 Fats 5.53 g Carbs 20 g Protein 15 g

www.womenshealthandfitness.com.au

93

eat

Head Over

If your new year’s food resolutions seem to fall at the first emotional hurdle, check your mood regulation in for a detox. Words: David Goding

HUNGER

n

No time of year is less forgiving than the new year, when the complexities of human behaviour and its relationship with thought and emotion are negated by pervasive belief in willpower. The irony is that this no-prisoners approach coincides with what is for many people one of the most stressful times of the year. While we need food to survive, many of us also use it as both a chemical ether and a pseudo-comfort blanket, dragging with it memories of being cared for, or carefree. “You use food to calm, soothe, comfort, and pleasure yourself, distract yourself from unpleasant emotional states and powerless thoughts, and fill up an inner emptiness,” says Julie Simon, psychotherapist and author of The Emotional Eater’s Repair Manual. “No doubt your emotional eating has helped you cope daily with self-defeating thoughts and emotional states like anxiety and depression.” Unfortunately, though, while there may sometimes be a therapeutic upside, all too often, emotional eating is a bit like looking into the mirror and repeating a bunch of negative affirmations. “In the moment that you reach for potato chips to avoid what 94

www.womenshealthandfitness.com.au

you feel, you are effectively saying, ‘I have no choice but to numb myself. Some things can’t be felt, understood or worked through,’” says Geneen Roth, author of Women Food and God. “You are saying, ‘There is no possibility of change, so I might as well eat’. You are saying, ‘Goodness exists for everyone but me, so I might as well eat’. You are saying, ‘I am fundamentally flawed, so I might as well eat.’ Or, ‘Food is the only true pleasure in life, so I might as well eat.’” Unsurprisingly, these feelings don’t get wiped away with one sugarcoated jam donut, or even two. If only they could. They reoccur over and over again, snowballing and sabotaging your noble attempts towards healthy food choices and healthy weight management. Most crash diets play right into the hands of the emotional eater’s needy mind. They get your hopes soaring and your emotions fired up, and, when that doesn’t sustain you, as is often the case, there’s plenty to rebel against, and feel guilty for, which is ideal fodder for yet more binge sessions, guilt, redemption, and so on. So how do your break the cycle? First, you need to understand how that devious food-mind of yours works, then plan an equally devious plan to bring it into line.

THE USUAL SUSPECTS

THE MIND CONNECTION Our brains share a very special relationship with food. Food nourishes and energises it, stimulates a host of chemical reactions to boost mood, enhances overall brain function and, well, keeps it alive. Sure, our mind has a lot on its plate, but nothing is quite as important as food. So it stands to reason that eating with the fullness of your senses and emotions should be a very good thing indeed. To eat ‘mindfully’, to enjoy the experience of eating, even when it’s not the healthiest option in the pantry, should be encouraged. The idea of disassociating your emotions from food is like taking away life altogether. It’s doubtful you could rid your diet from your emotions (and vice versa) for any length of time anyway. “We all enjoy eating and, on occasion, will eat when not hungry or overeat just because the food is incredibly tasty or because it enhances our personal or social experiences,” says Simon. “There’s nothing

wrong with occasionally using food to enhance enjoyment and celebrate life.” The problem comes when you start to use food as an escape from real life, and when you do it so often it becomes a nasty emotional by-product stuck on repeat. “Emotional eating is more commonly linked to negative emotions than positive ones,” says dietitian Chloe McLeod. “It can be used as a tool to suppress, soothe, or avoid emotions, including anger, stress, boredom, sadness and loneliness. The habitual nature of this can result in the individual forming a connection between the emotion felt and the food eaten. The ritual can be incredibly powerful, as the indulgent snack causes the release of happy hormones such as serotonin, which can alleviate the stress or sadness and make us feel better. “However, the feeling doesn’t last and it can often result in you feeling worse in the long run.”

What constitutes emotional eating isn’t always obvious – it can slink up and seduce you without you realising – but the culprits are invariably all too familiar. “Our emotional appetite can occur at any time, often appears quite suddenly, striking us more like a craving and often it doesn’t go away when we eat just any food; it requires us to eat a particular food,” says Dr George BlairWest, medical doctor, psychiatrist and author of Weight Loss for Food Lovers. Comfort eating, theoretically, can involve anything in the food pyramid, but in practice it all comes down to carbs, fats and sugar. A kale and fennel salad just isn’t going to cut it. “Today’s drugs of choice that is most widely used is sugar and carbohydrates,” says nutritional therapist Amanda Palm. “They are both addictive and very difficult to resist. “It’s a trap for well-meaning dieters who suddenly cut high carbohydrate and sugary foods, but then later ‘cheat’ because the cravings are too powerful.” We tend to be subconsciously and wickedly drawn to what our brain thinks we really need. “The foods we reach for when feeling emotional may be based on the nutrients they contain that can actually assist us,” says nutritionist Tracie Connor. “For example, the high magnesium content in dark chocolate and cacao can help to lower nervous tension and increase alertness, and carbohydrates help to transport tryptophan to the brain to aid the production of serotonin.”

EMO-EATING OUT OF CONTROL So what are your emo-eating habits really saying about what’s going on for you, beneath the whirring conscious thoughts and to-do lists? “The truth is, if you regularly eat when you’re not hungry or when you’re already full, or when you’re already full, or if you regularly choose to eat unhealthy comfort foods, the bulk of your overeating occurs not just because you love food and enjoy eating or have a stressful schedule,” says Simon.

“And it’s not because you’re lazy and undisciplined, have bad genes, or lack willpower. Your emotional eating represents your limited ability to care for yourself. It’s a sign that you’re lacking self-care skills that are generally learned in childhood.” It’s not as if we need to grow up in a wildly dysfunctional family in order to develop emotional eating habits. In fact, it doesn’t take much at all, says Simon. “Maybe you were forced to spend much of your precious childhood trying to cope

with unpleasant emotional states, insecurity and low self-esteem. Your emotions and needs were neglected, and you lost touch with these important internal signals. “Unlike our chaotic inner world, food is soothing, readily available and predictable. Rather than acquiring necessary selfcare skills, we end up with skill deficits, which unfortunately can have lifelong consequences. We grow up with an emotionally starved inner child running our lives.” www.womenshealthandfitness.com.au

95

MAKING THE CHANGE Fortunately, you’re not doomed to a life of emotional eating. Our handpicked experts weigh in with their tricks and tips to break the cycle.

KNOW YOUR TRIGGERS Chloe Mcleod, Dietitian Identifying your triggers is important. For example, if you know being home by yourself after work is a high-risk time for you, maybe this is the time you go to the gym, or find another activity instead. Or if you are feeling stressed or angry, taking the time to practise meditation is fantastic at helping you calm down. Try to distract yourself away from food. Call your mum, go for a walk, try yoga. You’ll be surprised how easily you forget about the food you’re craving. Do your best to eat slowly and mindfully. Take your time with your food, and savour each bit. Think of the flavours, textures and smells. Slowing down the process of eating can help prevent overeating, and help you enjoy what you are having more.

EATING AUTO-TUNE

AMANDA PALM, Nutritional Therapist There’s usually a big picture involved when it comes to emotional eating. Just stopping or going on a diet is often not enough, because there’s an entire chemical imbalance happening in the body. It’s always worth getting to a GP to get a blood test and check for any deficiencies and core issues from a chemical perspective.

GET INSPIRED.

DR JOHN DEMARTINI, Human Behaviour Expert Fill your days with high-priority actions that inspire you and have meaning, and that you spontaneously desire to achieve. This awakens the forebrain’s executive centre that then masterfully governs the more impulsive or emotional eating behaviours. When you are inspired, you eat wisely. When you are not fulfilled, nor have meaning, you are more likely to attempt to immediately gratify your unfulfilled feelings with sweets and empty calories.

STRATEGISE

TRACIE CONNOR, Nutritionist Keep unhealthy sweet treats out of your fridge, pantry and arm’s reach. If 96

www.womenshealthandfitness.com.au

it’s not there, you’ll be forced to make another choice. Replace unhealthy sweet treats with nutritious snacks that can keep you healthy and ultimately make you feel better. For example, ditch the ice-cream and make a fresh fruit smoothie instead to deliver energy, nutrients and sweetness, or forego the pizza and make a sourdough toastie filled with healthy fats such as avocado, fish and green salad vegetables to boost omega 3 fatty acid intake and increase ‘feelgood’ dopamine levels.

KEEP A DIARY

JAMIE ROSE CHAMBERS, Dietitian Keeping a food diary will help you to stay mindful about what you are eating and of patterns that are occurring in your diet. Make sure you have non-food rewards or activities that make you feel good and are something to look forward to if you’re bored, like making a yummy healthy dinner, running a bath or curling up to read your favourite book. When you have the desire to eat, give yourself a moment to think about whether you’re hungry or just want to eat. If you’re hungry, you’ll be eating anything you can get your hands on, including a carrot or an

apple, whereas emotional eating is usually for one type of food and that food only. Have a great meal plan to follow that is nutritionally balanced, includes foods you love to eat and regulates your blood sugars so you’re never too hungry. Don’t deprive yourself. Depriving yourself of your favourite foods has been shown to only make that comfort food all the more appealing. Sometimes when it’s back on the menu, it’s not quite as appealing anymore and easier to manage your intake.

FIGHT BOREDOM

NED CUSACK, Personal Trainer Instead of snacking when you’re bored, do something positively productive with your time: clean the house, read a book, go for a walk. Studies have shown that a 10-minute walk can immediately boost brain chemistry and put you in the realm of happy feels. Delay immediate gratification. Find a way to build a fun work-for-reward system. If you want a treat, say a Tim Tam, do 15 to 20 minutes of high-intensity training first and then reach for the reward. Surround yourself with friends and family who will not enable your emotional eating. It’s hard to soar like an eagle when you’re tethered to goats.

GIJANE

A bilateral agreement between your head and gut sheds light on the real connection between meals and mood. The stomach is intimately linked to emotions and vice versa. “People who are frightened enough, without question show gut problems,” says the University of Melbourne Professor of Enteric Neuroscience Joel Bornstein. “That’s the brain talking to the gut and the gut talking back to the brain, saying ‘I’m uncomfortable.’ Nutritionist Frances Dalton, an advisor for the Mindd Foundation, says the gut is now recognised as the second brain. “There are millions of nerve cells around the intestines, almost as many as in the brain,” Dalton says. “This means the gut has the ability to process information about what is going on and put a response into action separate from the brain and central nervous system.” There are around 30 neurotransmitters used by the so-called enteric nervous system, the same number as in the brain. The enteric nervous system engages more neurons than the peripheral nervous system and spinal cord respectively. Dr Julia Ross, author of The Mood Cure, leverages the finding that the lion’s share of the body’s serotonin resides not in the brain but the gut. Consuming amino acids – the constituents of protein and precursors to

MAKE A PLAN

FIONA TUCK, Nutritional Medicine Practitioner Start a healthy eating plan that includes a variety of fresh wholefoods every day. Often, comfort eaters will feel guilty, which leads to skipping meals the next day, which ultimately ends up with binge eating or overeating. Ensuring the body has a wide variety of nutrients daily can help to increase energy levels, stabilise blood sugar and elevate the mood, which can lower the likelihood of comfort eating. Eat tryptophan-rich foods in the

neurotransmitters – can correct emotional fallouts, she contends. “Your brain relies on protein – the only food source of amino acids – to make all of its mood-enhancing chemicals,” Ross says. “If you are not getting enough protein, you won’t be able to manufacture those crucial chemicals.” “Whatever affects the mind will in turn have some impact on gut function,” says naturopath Lyn Craven. Dalton says many conditions previously deemed mental disorders are now being linked to the gut. “Many psychological problems such as anxiety, depression, and even more serious conditions such as schizophrenia and autism are being related to problems in the gut,” she says. According to GP and author of Doctor in the House Dr Malcolm Clark, stress can both trigger and worsen autoimmune disorders, including irritable bowel syndrome. “Depressed or anxious people seem to suffer from this problem more often than the rest, suggesting these may also be causes. “The nerve messages to the muscle walls are garbled and confused. The muscles are stimulated, but in a disorganised way, and the bowel doesn’t work properly. Sometimes the nerves send very strong impulses, causing the cramping spasms typical of irritable bowel.”

Stress management may be a useful adjunct to dietary and pharmacological treatments, Dr Clark says. “Fibre seems to aid the passage of food through the gut, as well as bulking up and softening the stools,” says Dr Clark. Restoring healthy gut bacteria may also improve brain function, research suggests. In a UCLA study, women aged 18 to 55 who consumed yoghurt containing probiotics twice a day for a month exhibited decreased activity in two brain regions that control central processing of emotion and sensation. They also showed greater connectivity between a region known as the ‘periaqueductal grey’ and areas of the prefrontal cortex associated with cognition, while those who skipped the probiotic showed greater connectivity of a different area. Unbalanced gut bacteria have also been implicated in chronic fatigue syndrome (CFS). University of Toronto researchers suggest that low levels of Lactobacillus and Bifidobacteria correlate with gut and CFS symptoms, possibly due to the communication by gut bacteria via the vagal nerves. “Research shows that patients with CFS and other so-called functional somatic disorders have alterations in the intestinal microbial flora,” says University of Toronto researcher Dr Venket Rao. “Emerging studies have suggested that pathogenic and nonpathogenic gut bacteria might influence mood-related symptoms and even behaviour in animals and humans.”

afternoon or early evening as these will help to boost serotonin levels and reduce the desire to comfort eat. Tryptophanrich foods include salmon, turkey, bananas, spirulina, eggs and milk.

NURTURE YOURSELF KARINA FRANCOIS, Naturopath

There are a number of ways to feed your feelings and fulfil yourself emotionally. If you are lonely, reach out and speak with someone. Feeling anxious? Get some fresh air to calm your nerves. If you’re feeling tired, have a bath using calming essential oils such as lavender or chamomile. www.womenshealthandfitness.com.au

97

Eat your way to feeling focused, optimistic and powerful with functional nutrition advice from clinical dietitian Dr Sarah Schenker and psychologist and nutritional therapist Dr Christy Fergusson.

19 feel-great

foods

PUMPKIN SEEDS (PEPITAS) Dr Sarah Schenker says: Pumpkin seeds contain tryptophan, the amino acid needed to make several important hormones including the mood-regulating neurotransmitter serotonin. Serotonin plays a role in fighting anxiety, promoting good moods and producing the hormone melatonin to help regulate your sleep pattern. Dr Christy Fergusson says: A handful of pumpkin seeds could be all you need to give your body the building blocks it needs to make serotonin and wave goodbye to cravings and the blues, especially as the tryptophan helps to produce important B-vitamin niacin, needed for good mental 98

www.womenshealthandfitness.com.au

health and to prevent depression. News you can chew: Sprinkle pumpkin seeds onto salads, breakfast cereals, porridge and stir into yoghurt.

News you can chew: Soak chia seeds in coconut water or yoghurt overnight and then mix with fruit for a nutritious breakfast.

CHIA SEEDS

SALMON

Dr Schenker says: Chia seeds are rich in fibre, calcium, potassium, iron, phosphorus and magnesium. Just one tablespoon of chia seeds contains five grams of fibre. So adding a tablespoon of chia seeds to your breakfast is a great way to increase your fibre intake and stabilise blood sugar levels. Dr Fergusson says: Chia seeds are also rich in protein and packed full of tryptophan, an amino acid that encourages good mood, sleep and a sense of calm.

Dr Schenker says: Salmon is a rich source of omega-3 fatty acids. Omega-3 fatty acids are vital for good mental health, brain function, energy production, oxygen transfer and immunity. Salmon contains omega-3 fats DPA (docosapentaenoic acid) and EPA (eicosapentaenoic acid), which can help to reduce inflammation, high levels of which may be linked to depression. Dr Fergusson says: Salmon is rich in DHA (docosahexaenoic acid). A lack of

DHA increases corticotrophin, the hormone that is responsible for your day-to-day emotions. Without this, your hypothalamic– pituitary–adrenal axis can become imbalanced and affect your ability to stay cool and calm, leaving you irritated, anxious and moody. News you can chew: Serve panfried with steamed vegetables or flake into some basmati rice.

CHIA SEEDS ARE RICH IN FIBRE, CALCIUM, POTASSIUM, IRON, PHOSPHORUS AND MAGNESIUM.

QUINOA Dr Schenker says: Quinoa provides complex carbohydrates and fibre, which helps to maintain stable blood sugar levels. With a higher amount of protein compared to most grains, quinoa can help to control your appetite and reduce cravings for sugary and fatty snacks between meals. Feeling more in control of your appetite can reduce stress levels and help you make healthier choices at meal times. Dr Fergusson says: To make feelgood happy chemicals known as our neurotransmitters, we need to provide our body with the building blocks in the form of amino acids found in complete proteins. Quinoa – as a complete protein – can therefore provide us an abundant supply of amino acids. Just what our body needs to keep our brain brimming with feelgood brain chemicals. News you can chew: Use quinoa in risottos and add to soups and salads.

CHICKPEAS Dr Schenker says: Chickpeas contain substances known as phytoestrogens, which can help to balance hormones such as

energy levels and help keep you in a positive mood. Dr Fergusson says: The fatty acids in coconut oil are excellent for killing harmful pathogens (disease) and so potentially help prevent you getting infections – which are both physically and mentally wearing. News you can chew: Add coconut to curries, grate into yoghurt and serve with fruit salad.

ASPARAGUS testosterone, found in both men and women. When the level of this hormone rises, mood can be affected and increased feelings of stress and anxiety can occur. The fibre in chickpeas can prevent blood sugar fluctuations, which are associated with irritability. Dr Fergusson says: If you have been struggling with hormone havoc, nutritional superstars phytoestrogens could be just what your hormones need to go from haywire to harmonious. They lock into your hormone receptor sites and offer your body a more natural and gentler form of oestrogen. Over time, this can help to correct hormone havoc and make any monthly moods more bearable. News you can chew: Add chickpeas to salads, soups and stews and use to make hummus.

COCONUT Dr Schenker says: Coconut flesh is high in protein and fibre. The saturated fat in coconut oil supports the thyroid gland and the nervous system, both of which are important for maintaining your

WHOLEGRAIN BASMATI RICE Dr Schenker says: Fluctuations in blood sugar levels are usually associated with what we eat and drink but can also be caused by changes in mood and energy. After eating sugary foods or refined carbohydrates, your blood sugar levels can rise rapidly, which may cause feelings of stress and anxiety, only to crash soon after, which can then leave you feeling lethargic or in low spirits. Low-GI foods such as wholegrain basmati rice contain the type of carbohydrate that releases energy slowly, keeping your blood sugar levels steady and maintaining a more balanced, calm mood. Dr Fergusson says: Many of us spend our days riding the blood sugar rollercoaster. We feel happy one minute, and then the next we are spiralling down towards irritability and anxiety. Wholegrain basmati rice could be just what you need to jump off the rollercoaster and feel calm and content from morning until night. News you can chew: Serve wholegrain basmati rice with curries, stews, casseroles, tagines and use in pilafs and kedgeree.

Dr Schenker says: Asparagus is one of the richest sources of B vitamin folate available, a lack of which has been linked to poor mood. Dr Fergusson says: Folate is one of the key ingredients your body needs to make the feelgood mood chemical serotonin, without which you can’t properly metabolise what your body needs to feel upbeat and smiley. News you can chew: Serve steamed with fish or chicken dishes, and use in omelettes and risottos.

BEANS Dr Schenker says: The fibre, protein and complex carbohydrates in beans can reduce the amount of insulin needed after eating. Insulin is released to regulate blood sugar levels so if too much is produced, mood and energy levels can be negatively affected. Dr Fergusson says: When it comes to balancing our blood sugar levels, beans are the ultimate slowreleasing energy-packed food. News you can chew: Replace half the quantity of red meat in dishes such as bolognaise, cottage pie or chilli con carne with beans. Butter beans are also a great way to add protein to salads.

SPINACH Dr Schenker says: Spinach contains important vitamins including vitamins A, C and E, which are needed for the healthy production of thyroid hormones. Energy, appetite, mood, weight and body temperature are all governed by hormones www.womenshealthandfitness.com.au

99

that are produced by the thyroid gland and any hormone imbalance can produce a wide variety of symptoms. Dr Fergusson says: If you have been struggling with low energy and weight gain and suspect your thyroid could be crying out for help, spinach will help give your system the ingredients it needs to make your thyroid hormones. News you can chew: Use in salads, stirfries and soups.

AVOCADO Dr Schenker says: Avocado is one of the highest sources of tryptophan, which is converted into serotonin, promoting feelings of happiness and relaxation.

POMEGRANATES Dr Schenker says: The phytochemicals found in pomegranates stimulate the oestrogen and serotonin receptors in your body, so great news for mood-boosting. Dr Fergusson says: Pomegranate boosts serotonin levels and can help to lessen feelings of depression. News you can chew: Add pomegranate to tagines and couscous or sprinkle pomegranate seeds on your salad. Pomegranate seeds are also great for snacking.

CHICKEN/TURKEY Dr Schenker says: Chicken and turkey are good proteins and a source of tryptophan, which is important for digestion, skin, nerves and serotonin production, promoting healthy sleep. What’s more, these foods also provide chromium, a dietary mineral that can help the body use insulin more effectively, improving energy levels. They also contain amino acid tyrosine, used to make the hormone adrenaline; aiding optimism, motivation and alertness. Dr Fergusson says: Serotonin is by far one of the most important brain chemicals for determining our mood and regulating our sleep. Of the approximately 40 million brain cells, the majority are influenced by serotonin either directly or indirectly. In particular those cells, which make us experience happiness, attraction, memory, appetite, sleep and even social behaviour. This rich source of tryptophan is most effective when enjoyed with carbohydrate. This helps your body to absorb the tryptophan and gives you a boost in your happy chemical, serotonin, quicker. How to incorporate chicken/ turkey into your diet: Use chicken or turkey in wraps and pitta pockets. Use turkey mince instead of mince in cottage pie or chilli con carne.

100

www.womenshealthandfitness.com.au

Avocados also contain omega-3 fatty acids, which can reduce your risk of depression. Dr Fergusson says: Omega-3 fatty acids are vital for optimal brain function and will keep mood steady. News you can chew: Slice or mash avocado and add to wraps and pitta instead of mayonnaise. Add avocado to any smoothie for a creamy, dairy-free taste.

BLUEBERRIES Dr Schenker says: Blueberries contain large amounts of vitamins, including vitamin C and antioxidants, that can help you feel more energetic and promote a healthier mood. Dr Fergusson says: Blueberries are also full of seeds packed with the nutrient zinc – essential for hormone balance. News you can chew: Throw a handful of blueberries into your porridge or blend with yoghurt to make smoothies.

BANANAS Dr Schenker says: Bananas contain

tryptophan and vitamins A, B6 and C, fibre, potassium, phosphorous and iron as well as carbohydrates to get past the blood brain barrier. The body uses tryptophan to make serotonin and melatonin – mood-boosting and sleep-regulating chemicals. Dr Fergusson says: The average banana’s 12 milligrams of tyrosine combined with the banana’s vitamin content helps the brain manufacture feelgood brain chemicals. Bananas are also packed with mood-boosting minerals magnesium and potassium. News you can chew: Slice half a banana onto wholemeal toast in the morning or blend into your smoothie.

BRAZIL NUTS Dr Schenker says: Brazil nuts are the richest source of the mineral selenium, containing 10 times more than the next richest source. Selenium-rich foods help to combat depression and studies have shown that eating a small handful of Brazil nuts every day can help to improve mood.

GINGER Dr Schenker says: Ginger contains a potent antioxidant, gingerol, which helps neutralise the harmful chemicals our bodies produce when we experience stress. Ginger can also help calm anxiety and can settle a nervous stomach. Dr Fergusson says: Ginger is believed to have anti-inflammatory qualities. (Inflammation has been linked to depressive symptoms.) News you can chew: Grate some ginger into your soups and stirfries and use to make tea.

Dr Fergusson says: Thyroid, which is integral to mood, relies on mineral selenium. R Research shows that people with low levels of selenium are more prone to depression o aand anxiety. One review paper published iin Nutritional Neuroscience found at least ffive studies linking selenium deficiency with d depression. You only need three a day to rreach the recommended daily allowance for tthis mineral. News you can chew: Eat a small h handful of Brazil nuts between meals, or c chop and sprinkle into yoghurt with grated d chocolate. dark

BEETROOT B D Schenker says: Beetroots contain a Dr n nutrient known as betaine, which can improve tthe production of natural mood-enhancing sserotonin, which plays a part in fighting aanxiety, promoting good moods and producing tthe hormone melatonin to help regulate your ssleep pattern.

Dr Fergusson says: Beetroot is not only your liver’s best friend, it is also perfect for calming your nerves and boosting your mood. News you can chew: Add beetroot raw or cooked to salads and use to make beetroot hummus or even beetroot brownies.

YOGHURT Dr Schenker says: Probiotic bacteria in yoghurt has been shown to improve mood due to the presence of serotonin receptors in the gut; an imbalance in good and bad bacteria can disrupt the production of serotonin. Probiotics keep levels of bad bacteria down. Yoghurt is also a food source of calcium, which helps to reduce stress and anxiety. Dr Fergusson says: Around 95 per cent of serotonin is located in your gut. If your gut contains too much yeast and pathogens (disease), your mood could suffer. News you can chew: Use yoghurt in recipes instead of cream and enjoy with cereal instead of milk.

FIND MORE FUNCTIONAL NUTRITION TIPS AND TRICKS IN TILDA’S MOOD FOOD MANUAL.

KETOPIA system

10-day reset

10 Day Metabolic Reset KETOSIS IN 1 HOUR

IIncrrease Energy ed Unwanted Fat Shre Enhance Training Results K No Keto Flu

AVAILABLE NOW AVAI 1800 YOUR ICF (1800 968 742)

www.icf totalfitness.com

eat

Meating Should you take the paleo way, tread the vegan path or follow the flexitarian mantra? We decode the meatscape. Words: Stephanie Osfield

When Anne Hathaway was playing an astronaut in the Hollywood movie Interstellar, she found herself lacking the strength and energy to do long hours of filming while wearing a heavy space suit. Realising she needed to boost her vitality, she made a major dietary change. She ditched her vegan eating regime and put fish back on the menu. Though previously she had been so committed to a meat-free lifestyle that she had opted for a vegan menu at her wedding, Hathaway now found her body 102

www.womenshealthandfitness.com.au

needed a different nutrient boost. And after reintroducing fish, she quickly found she was less exhausted and went back to eating other forms of meat as well. While fellow celebs Natalie Portman, Gwyneth Paltrow, Stella McCartney and Ellen DeGeneres swear off meat, others, such as actress Elizabeth Banks, are self-confessed meat lovers. Some have also embraced the paleo approach, including Jessica Biel and Megan Fox. They all look amazingly lithe and healthy, so it begs the question –

what’s the status of meat when it comes to health kudos? As the debate about the pros and cons of saturated fat rages, meat remains front and centre of the controversy. Should we follow in the footsteps of paleo eaters and treat meat like it is culinary gold? Or should we eat meat cautiously? And if so, just how much is too much? Do vegetarians live longer and healthier simply because they avoid meat? Or is the key to good health to eat plenty of plant foods – whether you eat meat or you don’t?

Reminder These questions were barely on the radar in the ’70s when meat and three veg was the standard Aussie meal. Now they are constantly in the spotlight. Yet most women are more confused than ever about whether meat is an absolute necessity or something they should be cutting down. We answer your most common meat FAQs.

1

What are the nutritional benefits of meat?

“Meat is an excellent source of zinc and iron, in the form that is easily absorbed,” says Kate Agnew, a dietitian with the Dietitian Connection (www.dietitianconnection.com). “Meat, fish and poultry all play an important role in a healthy, balanced diet. They are high in protein, which is easily absorbed and utilised by the body for growth and repair.” Meat is also a rich source of nutrients such as phosphorus, magnesium, selenium and B complex vitamins, including B2 (riboflavin), B3 (niacin), B5 (pantothenic acid) and B6 (pyridoxine) and B12 (cobalamin). “These are important nutrients for energy; for the body and brain to function properly; to fight

3

infection; for fertility; and for healthy skin, muscles and eyes,” says Agnew. “Vitamin B12 is only found in animal foods such as meat, fish and poultry, with smaller amounts in dairy.” It is important for the formation of red blood cells, good immunity, and the proper functioning of your brain and nervous system. Seafood is another form of protein that packs a powerful health punch. This is due to its high levels of omega-3 fatty acids, found in higher levels in oily fish such as mackerel, salmon and tuna. “Eating fish more than twice a week is associated with a reduced risk of developing dementia,” says the Australian Department of Health. “Eating fish twice a week reduces the risk of cardiovascular disease, stroke, and agerelated macular degeneration in the eyes.”

Is red meat a health hazard?

In 2015 the World Health Organization’s International Agency for Research on Cancer (IARC) released an important evaluation tracking the cancer connection to red meats (think beef, veal, lamb, pork, goat) and processed meats (think bacon, ham, devon, pressed chicken, salami and sausages). After looking at 800 studies worldwide, including large studies conducted over the past 20 years, they concluded that red meat is “probably carcinogenic to humans, based on limited evidence”. An association was found between red meat and cancer of the pancreas and prostate, but this was hard to separate out from other factors such as the impacts of eating too few plant foods, or smoking, or regularly enjoying a few beers or wines. The study’s authors were not saying people should swear off meat, but obviously we shouldn’t be tucking into a juicy steak every night. After all, evidence about the risks of red meat is growing. It has been shown to increase breast cancer risk according to a review of the intel from 88,000 women in the Harvard Nurses’ Health study. Plus, ground-breaking research

2

How much meat is too much?

Protein has been getting so much good press lately that many of us are supersizing our meat portions without realising we’re eating too much meat. “With red meat, for example, the Australian Dietary Guidelines recommend we eat the equivalent to about three to four palm-sized cooked portions a week,” says Agnew. “But many Australians are having far more than this.” To ensure adequate intake of iron and zinc, about half the serves from your protein choices each week should be lean meat (for example, beef, veal, lamb, pork, kangaroo). Aim to have at least one meat-free day or two, where you obtain your protein from eggs or legumes, such as chickpeas and kidney beans.

released by Cancer Council Australia in 2015 showed that an estimated 2600 bowel cancers diagnosed in Australia in 2010 were attributable to processed and red meat consumption. “Red and processed meats are associated with around one in six bowel cancers diagnosed in Australia,” says Kathy Chapman, the chair of Cancer Council Australia’s Nutrition and Physical Activity Committee. The cause? “It might be the high fat content, the charring in the cooking process or big meat eaters missing out on the protective benefits of plant-based foods – or a combination of these factors.” According to the Dietitians Association of Australia, studies show that risk rises once you eat more than 100 to 120g per day of cooked red meat. So according to the DAA, red meat consumption is a bit like sunlight – a little bit is good for you, but don’t overdo it. Instead, the DAA suggests these meatreducing strategies: – Choose smaller, leaner portions of red meat, and keep some days of the week free of red meat. – In meat-based dishes such as casseroles or stews, replace some of the meat with lentils or beans.

www.womenshealthandfitness.com.au

103

– Use fish and lean poultry as alternatives in recipes that use red meat. – For tasty protein-rich sandwich fillers, enjoy eggs, cottage cheese, nut butters and hummus instead of red meat. In addition, piling your plate high with plenty of vegetables and eating fruit instead of sugary sweets could be a good antidote to health risks posed by red meat. Studies show that the vitamins and polyphenols in fruit and vegies can help protect against cancers of the colon and stomach. “There is plenty of evidence that all the healthiest diets are mainly vegetable based with a little good-quality lean protein thrown in,” says Sarah Wilson, meat lover and I Quit Sugar health guru (iquitsugar.com). “We really shouldn’t be eating excessive amounts of meat.” Cancer Council Australia takes a similar line. “Whatever the mechanism that leads red meat to increase cancer risk, eating more fruit, vegetables and whole grains can be protective and help you to moderate your intake of processed and red meats.”

“...EAT ONE TO THREE SERVES OF A VARIETY OF HIGHPROTEIN FOODS.”

104

4

Yes and no. One 100g portion of beef or lamb (raw, which amounts to a palm-sized piece when cooked) provides the equivalent of around 3.5 cups of raw spinach. That means that meat offers iron in a more concentrated form. Dietitians used to think that haem iron in meat, poultry and seafood was far better absorbed than the non-haem iron in vegetables, legumes, grains, cereals, nuts and eggs. But now non-haem iron from plant foods such as lentils, spinach, Swiss chard, peas and peaches is getting more street cred. While iron from meat may be linked to cancer, iron found in plants may carry less risk. And it may also be readily absorbed because it is eaten with a range of plant foods that have vitamin C, which enhances iron absorption.

Is it okay to eat bacon for breakfast every day?

Processed meat has been classified by the IARC as being linked to the development of colorectal cancer. So meat options like bacon, ham, sausages, pastrami and salami should be eaten as little as possible. That doesn’t mean you should ban all bacon. The IARC confirmed that the risk is small and related to portion size and that processed meats don’t carry the same risk as other substances such as tobacco or UV radiation. Regardless, most cancer organisations, including Cancer Council Australia, recommend that you limit or avoid processed meat. If you just can’t live without it, aim to eat it only once a week.

www.womenshealthandfitness.com.au

5

Is meat the best source of iron?

6

Why are white meats considered healthier than red meats?

Red meats get their colour from a protein called myoglobin, which helps the animals to store oxygen in their muscle cells. After you’ve eaten the meat and your body breaks down the myoglobin, it starts to form a by-product called N-nitrosoes, which is known to be carcinogenic. White meats contain less of this protein. The upshot? According to the Cancer Council Australia, there’s not enough evidence to draw any conclusions on poultry intake and cancer risk. But there’s some evidence that fish may be linked to a reduced risk of breast, bowel and prostate cancer.

7

Does BBQing meat increase cancer risks?

Whenever you cook meat at a high heat, you create carcinogenic chemicals called advanced glycation end products (AGEs) and heterocyclic amines (HCAs). These age your body from the inside a little like the sun ages your skin from the outside. The AGEs crosslink with other proteins in your body, making everything from blood vessels to body tissues more stiff and less flexible, so they don’t function normally. Studies, including research from Mount Sinai Hospital, show that they cause

8

inflammation and may speed up the ageing process in your body. As a result, they are linked to conditions such as cancer, diabetes type 2, Alzheimer’s and narrowing of the arteries. One obvious solution? Lower your cooking temperature. “Ensuring that your meat is cooked but not burnt is essential to reducing the charring process that has been linked to increased risk of colorectal cancer,” says Agnew. That’s good reason to enjoy more slow-cooked Mediterranean stews and very light grills. BBQ coming up? Make sure you marinate your meat the night before. This helps your meat cook faster, which can reduce the dangerous charcoaling effect and lower levels of AGEs and HCAs, shows research from the University of Arkansas. It has also found rosemary may be a good antidote if thrown into the marinade. This herb, which belongs to the mint family, contains phenols called rosmarinic acid, carnosol and carnosic acid, which block HCAs before they can form during heating.

Why so much fuss about whether meat is grass or grain fed?

This depends on what you’re eating. “Pasture-raised animals forage on grass and don’t tend to be treated with hormones or antibiotics,” says Wilson. “By contrast, grainfed animals are kept in feedlots and are fed corn, soy and other grains.” Some people believe the grains make those grazing animals prone to all kinds of health problems, reducing the quality of the meat.

PROTEIN PORTIONS The Australian Dietary Guidelines recommend consuming one to three serves of various high-protein foods daily. PROTEIN CHOICE: Lean red meats such as beef, lamb, veal, pork, goat or kangaroo đƫ One Serve: 65g (90–100g raw) đƫ Nutrition Benefits: Red meat is high in iron (needed for energy), zinc (great for immunity and skin repair) and B group vitamins (which are vital to combat depression). đƫ Health Considerations: Keep servings small. The saturated fats in red meat have been linked to heart disease and too much red meat has also been linked to cancer – so don’t eat more than 65g red a day or 455g of cooked red meat per week.

PROTEIN CHOICE: Lean poultry such as chicken or turkey đƫ One Serve: 80g cooked (100g raw) đƫ Nutrition Benefits: Poultry boosts your levels of folate and vitamins A and E. It also contains minerals including iron and zinc (found in higher in the lean tissue) as well as phosphorous and magnesium. đƫ Health Considerations: Some farmers use antibiotics or poor feed mixes that cause chickens discomfort and result in poorer quality meat. Choosing organic chicken helps avoid some of these issues. As chicken can harbour bacteria that causes food poisoning, ensure it is well cooked and never pink in the middle. To reduce saturated fat, remove the skin and go for chicken breasts rather than thighs.

PROTEIN CHOICE: Fish fillet or one small can of fish đƫ One Serve: 100g (about 115g raw) đƫ Nutrition Benefits: The high levels of beneficial omega-3 fatty acids in fish can help reduce inflammation, improving heart and brain health and reducing issues such as eczema and allergy. đƫ Health Considerations: Avoid large fish like shark and swordfish, which can be high in mercury. Where possible, buy wild-caught fish; farmed fish are often given antibiotics and food pellets that are not as nutritious as what they eat in the sea.

www.womenshealthandfitness.com.au

105

PROTEIN CHOICE: Eggs đƫ One serve: 2 large (120g) eggs đƫ Nutrition Benefits: Eggs are a lowkilojoule, healthy source of protein. They are also rich in choline, which boosts the function of grey matter and energy production in the brain. đƫ Health Considerations: Opt for freerange and organic eggs, which usually come from chickens with a better diet than battery-farmed hens. Concerns about high cholesterol and eggs have been debunked in recent years, so you can enjoy them for breakfast knowing they won’t hurt your heart health.

PROTEIN CHOICE: Legumes/beans such as lentils, chick peas or split peas (preferably with no added salt) đƫ One Serve: 1 cup (150g) cooked or canned or 170g tofu đƫ Nutrition Benefits: Legumes and pulses have a low GI (glycaemic index) rating, so they keep you full for longer. They are also high in nutrients and fibre. đƫ Health Considerations: Legumes can cause issues for people with irritable bowel and should be avoided if you’re on a diet low in carbohydrates called FODMAPs. They are also high in phytates, which can cause digestive upset and bind to minerals, reducing their absorption. To break down the phytates, soak beans overnight in warm water with lemon juice.

MEAT: Per 100g (raw)

PROTEIN SOURCE: Nuts, seeds or their butters đƫ One Serve: ⅓ of a cup or 30g. This means you would eat: – 20 almonds, hazelnuts or 20 walnut halves – 10 Brazil nuts or whole walnuts – 15 cashews, pecans or macadamias – 2 tablespoons pine nuts – 60 pistachios in shells for 30g of kernels A small handful of mixed nuts đƫ Nutrition Benefits: Nuts and seeds are high in antioxidants, vitamins and minerals as well as fibre. They contain up to 20 per cent protein (a similar amount to the protein in eggs). đƫ Health Considerations: Nuts and seeds contain oxalates and phytates, which help protect them in nature. These chemicals can upset sensitive stomachs. To minimise their impact, soak nuts and seeds in salty water overnight, then oven-roast on a low heat until dry.

“AVOID LARGE FISH LIKE SHARK AND SWORDFISH, WHICH CAN BE HIGH IN MERCURY.”

A NUTRITIONAL SNAPSHOT Energy (kJ)

Fat (g)

Want to know the nutritional punch and kilojoule count of that lamb steak, chicken sausage or bacon rasher? Here’s the lowdown:

Omega-3 – EPA+ DHA+DPA (mg)

Iron (mg)

Sodium (mg)

Beef rump medallion, separable lean

450

2.8

73

2.1

50

Lamb rump, separable lean

542

4.3

66

3.1

65

Pork leg steak, separable lean

466

1.8

17

0.8

50

Chicken thigh, no fat and skin

496

5

24

0.7

62

Beef sirloin steak, fully trimmed

520

3.1

35

2.2

56

Lamb loin chop, separable lean

671

5

75

1.9

71

Pork loin steak, fully trimmed

469

1.6

13

0.5

46

Chicken breast, no fat and skin

438

1.6

23

0.4

41

Beef sausage, reduced fat

598

7.9

NA

1.6

450

Chicken sausage, reduced fat

658

8

NA

0.9

450

Ham*, trimmed

453

2.5

9

0.7

1167

Bacon*, middle rasher, fully trimmed

572

5.5

10

0.5

1450

*contains nitrites, SOURCE Meat & Livestock Australia

106

www.womenshealthandfitness.com.au

social media shout-out

@biancamaycheah

@urban_fitgirl

@alexajeanfitness @minaimsi

@tanyapoppett

@massy.arias @gypsetgoddess

@gofitjo

@heidicannon_mrs_cannons_baking

#Rawfitspo #myWHF whfmag

womenshealthandfitness

whandfmag

whandfmaged

www.womenshealthandfitness.com.au

107

eat

PROTEIN PLAYER

O

One of the body’s main building blocks for muscle, bone, skin and other tissues, protein builds connective tissue, cell membranes and muscle cells. It comprises half of the body’s dry weight. Proteins are digested to release amino acids, which make new proteins, converted into hormones such as adrenaline, or used as an energy source. “A protein’s nutritional value or quality is judged by how many of the nine essential amino acids [which the body can’t produce, so must source from the diet] it provides and in what quantity,” says Glenys Zucco, an accredited sports dietitian from Dairy Australia. Protein from animal sources, such as meat and milk, contains all nine of the essential amino acids while most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids – which is why fitness enthusiasts historically have favoured whey protein and casein to increase lean muscle mass and prevent overnight muscle breakdown. “The faster a protein is digested, the sooner its amino acids enter the bloodstream and switch on protein building,” Zucco says. Milk, for instance, contains both fast-acting whey, which is quickly broken down into amino acids and absorbed into the bloodstream, and slow108

www.womenshealthandfitness.com.au

release casein, which prevents catabolism (muscle breakdown). In a study published in the Journal of Sports Science and Medicine, a combination of whey and casein correlated with lean body mass maintenance. For vegetarians, soy-based protein promotes a similar level of lean mass gain as whey according to research published in Nutrition Journal. Most experts advise consuming protein within an hour of working out – particularly resistance training – to optimally induce muscle hypertrophy (muscle growth). “A whey protein would be the most cost effective and sufficient product used immediately after exercise. This is especially important if you don’t have access to suitable food in close proximity to training,” says sports dietitian Greg Shaw. Accredited practising dietitian Melanie McGrice says adequate protein intake is critical to convert workouts into results. “If you either don’t meet your protein requirements or don’t meet your kilojoule requirements, you’ll be losing muscle,” says McGrice. “You can do as much exercise as you like but it’s like trying to build a wall without bricks – you can’t increase your muscle mass if you don’t have adequate protein in the body.”

PHOTOGRAPHY: THINKSTOCK

QUASH APPETITE, BUILD MUSCLE TONE AND KEEP METABOLISM TICKING WITH PROTEIN POWDER RECIPES.

“And if your kilojoule intake is too low then what will happen is your body will use some of your muscle mass for energy rather than building up lean muscle.” Conversely, too much protein can be stored as fat, McGrice warns. “For someone who is doing a weight session twice a week who thinks they can eat as much protein as they like and gain muscle and no fat, that is definitely not the case. If you eat too much protein you can put on fat rather than muscle. Not all protein automatically converts to muscle.” In time, the muscle – which is metabolically active – will actually help to burn fat.

POWDER RANGE Protein powders typically comprise a combination of whey protein isolate, whey protein concentrates, soy protein isolate and casein (isolate generally contains more protein than concentrate). Ratios vary from 90 per cent protein to a 50/50 split of protein and carbohydrates. Shaw says that protein powders can deliver timely protein intake on the go. “The average female training one to three times per week in the gym should focus on a good spread of high-value proteins throughout the day – about 15 to 20 g at every meal and snack,” he says. Zucco advises choosing a simple protein product with fewer calories, particularly for weight loss goals. Nutritionist Rosie Mansfield (rosiemansfield.com) says different protein powders have different applications. Cow’s milk protein powders with protein

derived from cow’s milk are the most popular on the market today, and they include whole milk, casein and whey. Whey protein (concentrate and isolate) is digested and absorbed by the body very rapidly, making it a great protein to take before and after workouts when it’s crucial to supply muscles with ample amino acids. Casein protein takes longer to digest than any of the other proteins; some forms take up to seven hours to fully digest, making it the perfect powder to consume at night. Slowly digested proteins are great for supplementing between meals and before bed – whenever you won’t have a chance to eat for many hours. Before you shell out for a 2 kg tub, vet your choice against your goals.

NATURAL DETOX BEST PROTEIN: Pea, Brown Rice or Hemp WHY: “Vegans and vegetarians can get their

complete protein fix by supplementing with a high-quality natural protein powder derived from pea, rice or hemp,” says Mansfield. HOW MUCH AND WHEN: Mansfield recommends consuming two heaped scoops once a day as a snack. CALORIES: 160

MEAL REPLACEMENT/WEIGHT LOSS BEST PROTEIN: Whey-based WHY: “Weight loss is one of the most popular

uses of protein powder, even being used as total meal replacement shakes. Proteins have a ‘thermic’ effect, meaning that they create heat in the body through the process of digestion. Since proteins take a lot of energy to digest, you burn more calories after eating

a meal high in protein,” says Mansfield. WHAT TO LOOK FOR: Accredited practising

dietitian Duncan Hunter recommends to “look for both protein and carbohydrate content over the type of protein. Many pharmacy programs sell off-the-shelf DIY style VLCDs (very low calorie diet – less than 800 calories), but not all of them are good quality. Many cheaper programs’ products are high in sugar, so make sure to check the labels. Meal replacements used as part of a VLCD should be fortified with added nutrients and you should look for ones with added fibre, higher in protein and lower in carbohydrates and sugars. Also look for ones with a support program either online or face to face.” HOW MUCH AND WHEN: Mansfield recommends choosing whey-based lowcarbohydrate (3 g), high-protein (20 g per scoop) for weight loss goals. CALORIES: 120

EVERYDAY PROTEIN BEST PROTEIN: 100 per cent whey WHY: According to IsoWhey resident

nutritionist Zoe Bingley-Pullin, “The great thing about whey-based proteins is they are not just a meal replacement; they are great as part of your everyday eating plan and a great way to add some extra protein into your meals. Protein powders are a great way to add a balance to your diet, fill you up and also lower the GI of foods, leaving you fuller and more energised.” WHAT TO LOOK FOR: Watch for synthetic sweeteners and emulsifiers. HOW MUCH AND WHEN: “We should be consuming one gram of protein for every kg

CINNAMON DOUGHNUTS // MAKES 8 WHAT YOU’LL NEED » ¼ cup vanilla whey » ¼ cup vanilla pea or rice protein powder » 1 cup liquid egg whites » 3 tbsp cottage cheese (optional) » ½ cup unsweetened almond milk or coconut milk » ¼ cup coconut flour » 1 tsp baking soda » 4 tbsp date syrup (or sugar-free syrup or agave) » ⅛ cup stevia » ⅛ cup cinnamon

WHAT YOU’LL DO Preheat oven to 170ºC. Place protein powders, egg whites, cottage cheese, milk, coconut flour and baking soda in a large bowl. Blend using a hand blender. Pour mixture into a doughnut mould (or muffin tin if you can deal without the hole) for 20 minutes or until the skewer test says they’re done in the middle. Remove from mould or tin and drizzle with date syrup or liquid stevia. Place stevia granules and cinnamon on a dinner plate and press doughnuts to coat. Per doughnut // 426kJ // 9.65g carbohydrates // 12.2g protein

www.womenshealthandfitness.com.au

109

of body weight. For example a 70 kg female would require 70 g of protein a day,” says Bingley-Pullin. “Taking into consideration that you are consuming a healthy and balanced diet, containing protein and other nutrients, you should aim for 25 to 50 g of protein per serve of protein powder.” CALORIES: 160

PRE- AND POST-WORKOUT RECOVERY MUSCLE GAIN/BULK BEST PROTEIN: Whey WHY: According to Hunter, “although pea, soy, milk and casein protein powders will be good after training, the evidence so far shows whey protein is best for muscle repair and strength gains. It not only provides the protein needed to act as the building blocks

to rebuild muscle in recovery, but is also high in an amino acid called leucine. Leucine has been shown to act like a switch to turn on protein synthesis, which is what we need to get muscle recovery, repair and growth.” WHAT TO LOOK FOR: 100 per cent whey protein isolate and whey protein concentrate blend post- and pre-workout (24 g protein per serve). HOW MUCH AND WHEN: Mansfield recommends a serve of protein pre- and postworkout. Pre-workout, “the protein shake will help preserve muscle breakdown and provide a small amount of energy. Post-workout, consume a whey-based protein immediately, as it is critical after exercising that your muscles rebuild and repair themselves.” For ultimate results in building muscle, Mansfield advises consuming a casein protein shake or

meal replacement shake at bedtime. CALORIES: 220

FAT BURNING BEST PROTEIN: For fat burning, Mansfield

recommends a low-protein blend of soy isolate and whey protein. WHAT TO LOOK FOR: Added ingredients such as green tea or acai to naturally help your metabolism. HOW MUCH AND WHEN: The best time to have a protein drink is within 30 minutes of finishing exercise that has taxed your muscles (for example, a full body workout or weights), Hunter says. If it is an easy walk, it is best just to go for a wholefood snack or just eat your next scheduled meal if it is within the next hour or so.” CALORIES: 120

PANCAKES WITH SYRUP MAKES 10 PIKELET SIZE PANCAKES

» 1 tsp Gaspari MyoFusion Cinnamon Roll » ¼ cup water

oil. Place all ingredients in a bowl and combine using a hand blender (or place in a blender and blend until combined). Pour ¼ of the batter into the hot pan and tip pan to coat. Using a spatula, push edges towards centre. Once set, flip and cook other side. Remove from pan and repeat with remaining batter. Serve with a tsp of low-fat vanilla ice-cream, fresh berries or topping of your choice...just watch the sugar.

WHAT YOU’LL DO Heat non-stick pan with spray

Per pikelet // 244kJ // 5.3g carbohydrates // 8.94g protein From Protein Pow’s Anna Sward

WHAT YOU’LL NEED » 1 cup egg whites » ½ cup vanilla whey protein powder » 2 tbsp cottage cheese (if desired) » ¼ cup buckwheat flakes or rolled oats » 2 tbsp coconut flour » 1 tsp baking powder

SYRUP

BROCCOLI BREAD // MAKES 6 SLICES WHAT YOU’LL NEED » ½ cup unflavoured whey protein powder » ½ cup pea protein powder » ½ cup egg whites » 2 eggs » ½ cup steamed broccoli WHAT YOU’LL DO Preheat oven to 160ºC. Steam 1/2 cup broccoli. Place dry ingredients, egg whites and eggs in a bowl. Add steamed broccoli. Mix with handheld blender until combined and smooth. Pour mixture into a small loaf tin and bake for about 40 minutes or until golden. Slice and eat as is or with a smidge of butter (tell your cardiologist we said a smidge). Per slice // 419kJ // 0.46g carbohydrates // 20.8g protein From Protein Pow’s Anna Sward

110

www.womenshealthandfitness.com.au

PIZZA // SERVES 6 WHAT YOU’LL NEED BASE » 1 cup liquid egg whites » ¼ cup psyllium » ½ cup unflavoured pea or brown rice protein » Garlic salt (to season) » Onion granules (optional) » Spray oil or coconut oil TOPPING » Rosemary and thyme » ½ tbsp mild salsa » 50 g shaved sulphitefree ham » 1 tbsp grated mozzarella

» ½ beaten egg (if you're feeling patriotic and want to go Aussie) » Baby spinach leaves, torn WHAT YOU’LL DO Pre-heat grill. Place all base ingredients (except spray oil) in a mixing bowl and whisk until you have a dough consistency. You can knead it on a board lightly floured with coconut flour (not necessary but looks good for micro videos). Spray a frypan with spray oil or wipe

with coconut oil on paper towel. Heat until it makes that satisfying ‘tssssss’ sound. Place dough in pan and pat down with the back of a dessert spoon or wooden spoon until it forms a round disc. Once dough appears cooked, turn over. Once firm, remove to a wire oven rack or baking tray. Here comes the fun part: dress it up with whatever floats

your boat. For a rustic touch (slash lazy shortcut), try tearing ingredients instead of chopping. Grill for 10 minutes or until topping has melted and crust is slightly browned. OR YOU COULD: Swap the salsa for horseradish and throw on 50 g smoked salmon. Per serve // 234kJ // 1.1g carbohydrates // 10g protein

WANT TO TURN YOUR PROTEIN SHAKE INTO A CAKE OR PIZZA? BAKE THIS WAY.

PROTEIN POWDER SWAPS These proteins can be used interchangeably in cooking. Whey protein powder

Egg white protein powder Y

Whey protein powder Egg white protein powder

Y

Brown rice protein powder

N

N

Casein protein powder

N

N

Brown rice protein powder

Casein protein powder

Hemp protein powder

Pea protein powder

N

N

N

N

N

N

N

N

Y

N

Y

N

Y

Y

Hemp protein powder

N

N

N

N

Pea protein powder

N

N

Y

Y

N N

Give

yourself

a radiant pregnancy

100% NATU RAL WomanOil8 Face Oil is suitable for all skin types. yp Ultra-calming, anti-inflammatory, perfect for moisturising mumma'ss sensitive skin… Naturally!

WomanOil8 Pregnancyy W B Body Oil is a rich blend of 11 deeply moisturising plant oils which helps pprevent and diminishes stretch marks... Naturally!

glow

WomanO Oil8 Baby Oil is specially formulateed for your precious little one… Naturally!

15% DISCOUNT CODE:

BABY1

Comprised of beautiful pure plant oil blends for face, body, hair, pregnancy and baby we only use the very best quality oils. Our Mumma Range is eco-friendly with absolutely NO artificial ingredients Vegan friendly, not tested on animals. A safer alternative. We know that 'mumma's to be' expect the very best, and our products are 100% pure and natural, just like your baby.

FOR MORE INFORMATION AND ONLINE SHOP

www.womanoil8.com.au/mummas mummas

be in the zone GYM SWEAT, GOOD. LIVING ROOM SWEAT, NOT SO GOOD. ASIDE FROM THE DISCOMFORT, HIGH BODY TEMPERATURE HAS KNOCK-ON EFFECTS SUCH AS DEHYDRATION. HERE’S HOW TO GIVE YOUR DIGS A COOL CHANGE AND KEEP THE THERMOMETER IN THE BLACK.

THE SCIENCE

CHANGE

While natural fibres and split systems might seem like the ultimate arbiters of body temperature, they are at the mercy of the body’s own climate-control system. Our experience of temperature depends on the functioning of the almond-sized lobe of the brain called the hypothalamus. Controlling everything for your thirst, hunger, sleep and sex drive, this efficient multi-tasker also acts as a thermometer, working to return the body to homeostasis (read: norm) when your core temperature moves outside a set range – namely between 35.8°C and 37.8°C. “When your temp falls above or below the norm, the hypothalamus triggers a cascade of changes to the body’s effector organs – namely the sweat glands and small muscles controlling your body hair,” says anatomist and sleep expert Dr Veli Solyali (getwellbedding.com.au). “When your body temperature is getting too warm, such as during vigorous exercise, the hypothalamus will activate the sweat glands to secrete perspiration, which is evaporated by your body heat, helping to cool you down. The blood vessels of the skin also dilate so that the warm blood can radiate from the skin’s surface.” When the core temperature drops below 37.80C, the signals from the hypothalamus cease and the sweat glands deactivate. 112

www.womenshealthandfitness.com.au

While the scorching Aussie sun can cause your body temperature to soar during summer, so can medications (think the hormonal tinkering caused by birth control pills), illness or infections, and stress or anxiety through its stimulation of your adrenal glands, according to Solyali. New year celebrations can also skew body temperature. “Consumption of alcohol, spicy food and smoking can also have an effect,” says Solyali. “Cigarette smoke will increase the temperature of your lungs, in turn increasing your core temperature for around 20 minutes. Consumption of alcohol with increase the body’s temperature, but slow down the recovery of cells and your metabolism, as the liver is too busy processing the alcohol rather than the food ingested.” Double whammy.

THE EFFECTS Discomfort aside, increasing your core body temperate could favour weight loss. Increases in core body temperature have been shown to increase metabolism – or the “cascade of chemical reactions that allow food or drink ingested to be converted into a useful fuel for the cells”, says Solyali – meaning more calories burned at rest. According to a 2009 review published in Transactions of the American Clinical and Climatological Association journal, for every

degree increase in temperature, metabolism increases from 10 to 13 per cent. Unfortunately, the flip side is that core temperature spikes also undermine sleep. The ideal bedroom temperature for sleep is 200C, although hands and feet should always be kept warm according to the Sleep Health Foundation. “When we are too hot, our cells are busy working to maintain homeostatic balance within instead of resting and allowing them to rejuvenate and prepare themselves for the next day,” says Solyali. “Increasing your body’s temperature has also been shown to decrease your mental alertness and cause irritability. So the old saying of being cool, calm and collected rings true in this case.” During summer, stash heavy double-down doonas and use a lighter doona or quilt made from natural cotton, which is unlikely to trap excess heat between skin and bed.

KEEPING IT COOL So how to facilitate the all-important chill factor in the place where you likely spend the majority of your time – your home. “A well-designed house will take into account window positioning and which

way the house faces so that it naturally stays cooler in summer and warmer in winter. Insulation will obviously support this,” says renovator and designer Cathy Morrissey (therenochick.com). “You should have window coverings available for every window in your home in Australia given the often extreme ranges in temperature. Block-out blinds and curtains are the most effective for keeping the heat out and the cool air in.” Glazing or tinting any sun-facing widows to keep the glass cool in summer (while trapping the heat in winter) offer another useful option. While most new homes are properly sealed, older homes often have timber shrinkage leading to drafts and the escape of cool air according to Morrissey. Consider re-sealing floors, walls and ceilings, which are particularly prone to air leakage according to the Sustainability Victoria website. If you’re renovating or building, Morrissey suggests considering timber floors to help control soaring temperatures in regularly warmer climates. Fabric lounges are preferable to leather or pleather, which tends to stick when it – and you – warm up. A quality cooling system is the most

influential factor in home thermostat. “A good split system for smaller homes and a fully ducted air conditioner in larger homes. These units are usually very cost effective and fairly inexpensive to run,” says Morrissey. “You can get ducted air that is climate controlled in zones and individual rooms. Again, very cost effective because you are only heating or cooling the areas you need too.” It is, however, critical to consider your cooling choice against health imperatives such as air quality. Many units will recirculate indoor air to save energy (and so spend), but this also can result in the spreading of common allergens or irritants within the room, or that have built up in the air filters. To help prevent health hazards, be sure to have your unit serviced annually, with a complete replacement every 10 years, says Morrissey.

TALKING

TEMPERATURE Solyali’s top tips for keeping your home, and your body, favourably iced.

AVOID EXCESSIVE CAFFEINE OR ALCOHOL INTAKE: both alcohol and caffeine tend to increase body temperature while also leading to dehydration. TIME IT: eat dinner at an appropriate hour – eating too late can disrupt metabolic rates and cause overheating, leading to a disrupted sleep. GO EL NATUREL: opt for clothing made from natural fibres – think light-coloured, loose-fitting cotton, linen or wool. These materials allow the body to breathe and will not trap heat in the layers between your clothing and your skin. TURN THEM OFF: turn off any lights or electrical products not in use, and try to avoid over-using the stove, as they generate excess heat. REST EASY: opt for cotton bedding as it is breathable and has its own ventilation throughout, making it great for ensuring air flow. MEDITATE, MATE: to balance the mind and body, and reduce the stress of soaring temps.

1

REFRESH YOUR LIVING ZONE WITH COOLING COLOUR

2

Emporium Paradiso Wall Decor, $19.95, emporiumhome.com.au

3

Karlsson Mr Blue Steel Wall Clock, $134.95, thedesigngiftshop.com Cancun Navy Drinkware, starting at $8.95, habitat101.com Emporium Fern in Hessian Pot $19.95, emporiumhome.com.au

Tomas Two Seater Sofa Teel, $999, zanui.com.au

4 5

6

www.womenshealthandfitness.com.au

113

be wander

EXOTIC Detox WITHOUT LEAVING HOME

114

www.womenshealthandfitness.com.au

Do-over your average new year resolution list with this more holistic approach, courtesy of the wellness experts of Thailand’s Kamalaya Wellness Sanctuary and their associated health retreats. It’s life advice from all angles. HAPPY DETOXING A December (and most of November – let’s be honest) spent knee-deep in champagne and Christmas roasts can have us reaching for the nearest juice cleanse – stat. But while quick-fix detox plans do have an appeal, they fail to recognise the multiple facets of our life that may need a cleanse and goal reset in the new year. Enter the Kamalaya Wellness Sanctuary set in coastal Thailand and offering everything from healthy lifestyle and detox stays to tailor-made wellness programs. “Kamalaya draws from ancient Asian healing traditions such as traditional Chinese medicine (TCM) and Ayurveda, holistic Western approaches such as naturopathy and homeopathy, and current medical research; it’s all about combining various traditions in a synergistic way to achieve health solutions and optimum results,” says sanctuary cofounder and master of TCM Karina Stewart. “All wellness programs are holistic, focused and gentle, nurturing and sustainable, conveying lifestyle experiences to inspire, empower and motivate guests to continue their healing journey after they leave.” In other words, traditional new year detoxes are out, and a whole-person holistic lifestyle revamp is in. The Kamalaya retreats work on the logic of removing guests from the hustle and bustle of their everyday life (arguably a detox in itself) and recharging for the new year through fitness, food, education and meditation while connecting with nature. Nutritious meals are prepped for you, personal trainers and yoga teachers are at your constant disposal and mindset mentors are commonplace. It’s a holiday – minus the common self-destructive behaviour. “The holiday season is the perfect time to break away from our daily routines, connect with our family and friends, and to reflect and look within. This is also the time of www.womenshealthandfitness.com.au

115

A DAY IN THE LIFE A DAY IN THE LIFE OF A KAMALAYA WELLNESS SANCTUARY GUEST: year when many of us contemplate making positive lifestyle changes in the year ahead,” says Stewart. “Todays 24/7 online lifestyle can make it quite difficult for us to stay connected to ourselves, listen to our own needs and make time to take care of them. Many people are looking for something more meaningful; for holidays that can help them to improve the way they experience life.” For Stewart, new year resolutions and stays at Kamalaya are about identifying the areas of your life and health that need improvement, setting a goal and then embracing the tools and mindset to implement permanent change. A far cry from the new year resos that often fizzle by March. “We believe in a very sustainable approach to wellbeing; it’s not about quick fixes but it is about becoming aware of our natural ways of being, habits and patterns of behaviour that may contribute to our overall health and wellbeing,” she says. “By implementing only one or two new habits at a time, it will be easier to maintain these changes. Over time, more new habits can be added gradually to create and live a more balanced life.”

NURTURING NUTRITION Looking for ideas to revamp your nutrition in the new year? Stewart encourages thinking of food as medicine and a powerful tool for healing. A strong proponent of a plant-based diet (think animal proteins making up 10 per cent or less of your overall food intake), 116

www.womenshealthandfitness.com.au

Start the day with a twist of fresh lime in hot water as you overlook the ocean. Participate in a scheduled Group Holistic Activity – choose from yoga, stretching, qi gong, tai chi, aqua aerobics and walking meditation. Enjoy a buffet breakfast of fresh, nourishing food.

1

2 3

Attend a group talk with our Life Enhancement Mentors, and learn how to create positive habits to manage stress or master relationships. Choose to work out at the fitness centre or visit the wellness centre for treatments and therapies tailored to suit your individual wellness program.

4 5

she suggests opting for foods as close to their natural state as possible. “Using fresh, seasonal and organic produce, and avoiding processed foods, additives and preservatives altogether is key. Eating foods in their whole state whenever possible is optimal and cooking methods at the retreat are gentle to preserve the wealth of vitamins, minerals and other nutrients,” says Stewart. “Vegetables are not only full of vitamins, minerals and other nutrients, but also rich in natural antioxidants and phytochemicals, which help to remove free radicals from the bloodstream before they can cause cellular damage. A plant-based diet is a sustainable way to eat and promotes a conscious approach to food.” TCM also advocates eating with the seasons for optimal health and wellbeing, with the human body directly influenced

Lunch served poolside at Amrita Café. During the afternoon, relax at the beach, or choose another workout or spa treatment. End the day with group meditation or an evening talk by a visiting practitioner. Dine at Soma Restaurant and choose from an extensive a la carte menu.

6 7 8

9

by climatic changes. Think cooling such as salads, tofu, sprouts and cucumber come summer. “Summer fruits and vegetables should be fresh and bright in colour. Cooking should be very light with a little pungent spice added to promote sweating, disperse heat and circulate energy. Salt should be limited, and water and steaming should be encouraged with cooking,” says Stewart. “Heavy foods such as meats, eggs, an excess of nuts and grains can also cause sluggishness and should be limited.”

FIT FOCUS With the Kamalaya retreat offering everything from yoga and qi gong to daily personal training and intensive fitness sessions, for Stewart variety is key to long-term success. “Taking into account individual needs, constitutions and goals, we offer a broad

NEW YEAR RESOLUTION: WELLNESS FROM ALL ANGLES

SO HOW TO SET A NEW YEAR RESOLUTION (OR A FEW?) IN THE PURSUIT OF OVERALL WELLNESS? WE ASKED THE RANGE OF KAMALAYA EXPERTS FOR THEIR ADVICE GIVEN THEIR RESPECTIVE FIELDS SO YOU CAN COVER ALL YOUR BASES. range of activities. We find guests are more likely to continue an activity they enjoy, so here they have the opportunity to try various things,” she says. “An active lifestyle should include a minimum of 30 to 45 minutes of daily movement; ideally walking or another form of exercise that increases circulation, respiration, oxygenation and elimination. Of course, this is a minimum guideline which can be built upon.” Stewart says it’s important to consider how exercise can help eliminate stress and improve sleep rather than solely a path to body re-composition.

EXACTING EMOTION & MAINTAINING MINDSET Body-orientated new year resolution goals mean that psychological cleansing and selfimprovement often fall to the wayside. “How we perceive and experience our lives, our reactions and responses to everyday situations, as well as our decision-making abilities, are heavily influenced by our emotional framework,” says Stewart. “In our fast-paced world, we often feel so overwhelmed by our responsibilities that we don’t dare stand still and gain perspective on how we feel and what we actually want in life. At Kamalaya, guests are invited to connect with that moment of stillness again and find a more fulfilling life balance.” Focus on your specific needs, and try to recognise and understand thinking patterns and emotional habits that may be doing you a disservice.

KARINA STEWART

SMITHA JAYAKUMAR

KAMALAYA CO-FOUNDER AND BRAND DIRECTOR, MASTER OF TCM

MEDITATION & LIFE ENHANCEMENT MENTOR

ON CREATING HABITS

ON STAYING CONNECTED

We are creatures of habit. If we don’t plan it, commit to it and believe in it, we are likely to fail. The good news is that we can create a new habit within 21 days. In order to make changes, we have to plan ahead and consciously follow the road map we have drawn for the first three weeks until the ‘power of habit’ kicks in. The more emotionally connected you are to the new habit, the more likely you are to integrate it into your life for the long term. If you have friends who eat well, have a good exercise routine or do yoga regularly, make it a priority to talk to them more often.

The mind and the body cannot be seen separately, as one influences the other all the time. The problem arises when we stop being sensitive to the requirements of the body, and the mind begins to override. For example, the body often shows symptoms of stress or fatigue, but because we are still mentally able to cope, we push ourselves to the point of fatigue and exhaustion. When we bring back this balance, we revive the two-way communication between the body and mind, resulting in better selfawareness, self-care and overall health.

ON NEW YEAR RESOLUTIONS

ON MENTORING

It is wise to have a plan of action ready before the new year comes. It is also advisable to tackle one new habit at a time, for three to four weeks, before adding another. If you want to make dietary changes, make a schedule and plan when you will go grocery shopping, what you will buy and designate the best times in the day for preparing healthy snacks and meals. Make a list of restaurants with healthier options close by. If you are striving to improve your fitness, sign up for a class, group or gym before the new year and really plan out which days of the week you will exercise, at what time and for how long.

I use various tools, techniques and principles of awareness to help you feel more connected to the body. I help you create a more restful state of mind and to deal with the stress of life without losing balance, and I put you in touch with your deeper thoughts and emotions. As you identify your drives and learn to adjust them, you rediscover a greater freedom and sensitivity with yourself and with life.

ON NEW YEAR RESOLUTIONS A resolution should be something that addresses a real need at a particular point of time in our life. Sometimes what we want may not be what we need. For example, you may want to focus on weight loss and www.womenshealthandfitness.com.au

117

making your exercise regime more intense, whereas what you need is to focus on managing stress as it’s affecting your energy and your everyday choices and habits. So, slow down. Allow yourself to notice moments of success, achievement, enjoyment, growth and fulfilment. And then ask yourself what will really make you happier. Remember to set attainable targets: we need to feel a movement forward to help us retain our vision and motivation. Appreciating and recognising every movement forward will result in a sense of satisfaction and completion, and prevent your new year resolutions from fizzing out halfway through.

CARA APPLEYARD YOGA TEACHER/ASSISTANT RECREATIONAL MANAGER

to commit to your goal. For example, 15 minutes spent on your yoga mat several times a week is better than expecting yourself to do an hour’s practice and being disappointed when you don’t.

ROBIN STUMPE FITNESS & RECREATION MANAGER

ON FINDING ZEN

ON KEEPING ACTIVE

A yoga practice may begin with the physical body but ultimately it’s more about the mind and soul. While most other physical activities focus on ‘doing’, yoga needs to focus on being and letting go so as to create balance – especially when you consider our busy modern lives. My job at the retreat is to teach private and group yoga classes, develop Kamalaya’s yoga offerings, train other yoga teachers and perform organisational and logistical work within the fitness and yoga teams.

Alongside healthy nutrition and sufficient sleep, physical activity is a core aspect of our overall health, vitality and wellbeing. In addition to maintaining an active metabolism, it is essential for circulation and cardiovascular health, transportation of oxygen and nutrients throughout the body and brain, as well as ensuring efficient elimination of waste. Our fitness level also has a positive impact on our emotional health, mental clarity and ability to focus. Studies show that regular exercise significantly improves our mood, our ability to learn and retain information, as well as the health of our brains as we age. Exercise has even been

ON NEW YEAR RESOLUTIONS Be realistic with your resolution – especially with the amount of time or energy needed 118

www.womenshealthandfitness.com.au

found to be a highly effective treatment for some types of depression.

ON NEW YEAR RESOLUTIONS The most common new year resolutions are about losing weight by eating less and starting a new fitness regime. However, we often set ourselves unrealistic goals, which are not practical to sustain in the long run, and all too often we feel demotivated and give up completely. I would recommend not only being guided by a fitness expert, but also getting advice from a holistic health practitioner, naturopath and TCM practitioner. Don’t do it all on your own – get support and implement small steps to create a ladder of success instead of setting unrealistic goals and punishing yourself. It’s not about using movement as a chore to reach an imaginary long-term goal; it’s about treating movement as a gift. Find out what your biggest health challenge is from a holistic perspective. Work on that one first and once it improves, you will see a positive rippling effect into other areas of your life too.

FREE

7 CRAZY AS A COCONUT SACHETS *WITH EVERY 12-ISSUE SUBSCRIPTION SUBS SCRIPT TION

SUBSCRIBE AND SAVE 6 ISSUES

$44

95

Includes free delivery!

12 ISSUES $7800

Offfer code: 23 no.01 + 7 Crazy as a coconut sachets

Includes free gift and free delivery!

7

OUR LITTLE GEMS ARE A MUST-HAVE TO TRAVEL WITH, IN YOUR CAMPING ARSENAL OR JUST IN YOUR HANDBAG, NAPPY BAG OR GYM BAG FOR THOSE COCO-LOCO EMERGENCIES!

1

MOISTURISER Moisturising with coconut oil is so effective as it makes skin soft and supple, helping reduce stretch marks, soothing sunburn and bites/scratches, feeding dry skin and wrinkles. Apply on the body and face and feel the difference using this natural wonder oil.

OIL PU ULLING Swishing coconut oil in y your mouth for 5 to 20 minute es a day helps draw toxins and bacteria from your mouth, preventting cavities and naturally whitening yourr teeth.

5

MASSAGE OIL/LUBRICANT Coconut oil is a great natural oil for nourishing your skin, used as a massage oil and natural alternative for a lubricant. The anti bacterial properties keep your skin and lady bits healthy. Giddy-up!

2

HEALTH Get your metabolism charging by adding a sachet to coffee, herbal tea and smoothies or as a substitute for butter on your toast. You can also have one on hand to stop sugar cravings and keep hunger at bay by sucking on a sachet between meals.

4

HAIR CARE Apply to hair as a mask at nightime, and washing in the morning for lush, silky locks. A tiny amount can be used as a de-frizzer to tame those flyaway hairs too.

6

COOKING A great oil to cook with, coconut oil can be used at high heat. It retains all it’s nutrients, unlike other oils.

7

BABY BITS So handy to use as a nappy rash treatment, for cradle cap, eczema, in the bath and as a massage oil. oil

* Offer available until 18th January 2017 or while stocks last and within Australia o only. Offer of the 7 Crazy As A Coconut sachets only available with a 12-issue subscription. Maximum savings off the newsstand prices. Please see www.blitzpublications.com.au/privacy-policy y for our privacy policy. RRP of the 7 Crazy As A Coconut sachets is $10.50

PHONE:

(03) 9574 8460

OR

ONLINE:

www.subscribeandshop.com/whf

OR

DOWNLOAD YOUR FREE IN-SITE APP & SCAN PAGE TO SUBSCRIBE

glow

TAN M AS FAKE TAN FORMULAS BECOME INCREASINGLY SOPHISTICATED, CHOOSING ONE THAT ACHIEVES JUST THE RIGHT SHADE WITHOUT STREAKING OR SECOND-DAY PATCHES IS A HERCULEAN TASK. WE DECODE THE TANSCAPE AND REVEAL YOUR FAUX-GLOW MATCH.

KNOW YOUR TYPE Gradual tanners boast the ability to slowly develop over a few days and are usually infused with skincarefriendly antioxidants and moisturising properties, making them a great option for those with sensitive or irritated skin. 120

www.womenshealthandfitness.com.au

This user-friendly product will help you build colour over time because it contains less of the active ingredient dihydroxyacetone (DHA) and more moisturiser than traditional formulas. Apply it as a daily body lotion in the lead-up to summer (or year round) for the best natural-looking colour.

WHF PICKS! » Endota Spa Organics Lilly Pilly & Lime Gradual Tanner, $35, endotaspa.com.au » Sunescape Hydrating Gradual Tan Extender, $33, sunescape.com.au » Jergens Natural Glow 3 Days to Glow Moisturiser, $10.95, jergens.com.au

PHOTOGRAPHY: THINKSTOCK

GRADUAL

MOUSSE

A newer addition to the self-tanning family, self-tan mousse is a great option if you’re feeling apprehensive about self-tanning. Mousse formulas are generally drip free, easier to blend and faster drying than a lotion. Because of its tinted formula, you’ll be able to see exactly where the mousse has been applied and blend accordingly. Make sure to blend with a mitt for the best results. Lightweight, quicker to dry and often a less offensive smell than traditional selftans, there is a range of organic or natural self-tanning mousses if you’re looking for products for sensitive skin. The newest generation of self-tanning mousse, such as St. Tropez’s Self Tan Bronzing Mousse, can react with amino acids to develop shades that match the individual. There won’t be any orange-tinted skin here!

AIL SPRAY

Easily the most popular form of DIY fake tans, spray tans are like the queens of the tanning world. A staple in any tan-lover’s bathroom, make sure to apply your spray tan by holding the bottle at least an arm’s length, or 15 cm, away from your body. This allows for even distribution on your skin. It’s important to work systematically from top to bottom (or bottom to top), so you don’t miss any areas. It can be difficult to tell where you’ve sprayed otherwise. Make sure to blend the spray afterwards with a hand or application mitt to ensure a velvet-smooth blend. Try to spray in a flowing motion if possible so that fine particles distribute evenly.

WHF PICKS! » St. Tropez Self Tan Express, $60, sttropeztan.com.au » Sunescape Hydrating Self-Tan Mousse, $39.95, sunescape.com.au » Bondi Sands Self-Tanning Foam Ultra Dark, $24.95, bondisands.com.au

WHF PICKS! » Jbronze Dark Tanning Spray, $29.95, jbronze. com.au » The Body Shop Honey Bronze™ Tinted Leg Mist, $34.95, thebodyshop.com.au » ModelCo Tan Airbrush In A Can, $36, modelcocosmetics.com

www.womenshealthandfitness.com.au

121

WASH-OFF

Ideal for the tanner commitment phobe, self-tanning wash-off products are great if you’re after a tan you can wave goodbye to when you’re ready to call it a day. Perfect for the cooler months when a full-body, weeklong tan can be overkill, wash-off tans can come in spray, mousse, cream or gel. Apply the same way as your usual spray, mousse, gel or cream and simply wash it off in the shower with your favourite soap at night. Wash-off tanner is also a great tool to even out a permanent fake tan if it wasn’t applied properly. Even better, many are packed with other bonus ingredients like anti-ageing and hydrating properties.

WHF PICKS! » Jbronze Shimmer Instant Illuminiser, $17.95, jbronze.com.au » Le Tan Wash Off Radiant Glow, $13, letan.com.au » Garnier Ambre Solaire No-Streaks Wash Off Instant Bronzer, $9.95, 1300 659 259

DRY OIL The newest kid on the self-tanning block, self-tanning dry oil boasts more moisturising properties than mousse and is often infused with skincare-approved ingredients such as coconut and hydrating oils. With a modest developing time averaging around three to six hours depending on your product choice, these are a great luxe option for those who want a professional look without the long wait times. And because these products are made of oil, there’s less need to moisturise like crazy before you apply and they allow you to achieve an even tan more easily. While dry oils usually do still contain DHA, they can also be paraben and sulfate free. Those that are, such as St Tropez Self Tan Luxe Dry Oil and Vita Liberata Self Tan Dry Oil SPF 50, use natural DHA like those in the organic brands. 122

www.womenshealthandfitness.com.au

ORGANIC

Stripped of nasty chemicals, eco-tans are as kind to the environment as they are to your skin. A great tanning product doesn’t require a laundry list of additives to be effective. As a general rule, look out for formulas with minimal ingredients. The more ingredients a product has, the greater the probability that you will have an adverse or allergic reaction to it. It’s important to remember that organic spray tans won’t necessarily give you better (or worse) results. If you are concerned about the ingredients in traditional spray tans, or have particularly sensitive skin that can be prone to reacting to parabens and other chemical fragrances – going organic is a great option. Instead of using the chemical DHA (dihydroxyacetone), credited for that lovely bronzed colour, organic self-tanners use a natural DHA derived from natural ingredients such as sugar cane, sugar beets and rapeseed. Natural DHA interacts with the dead skin cells that naturally lie within the top layers of your skin. This means that your organic self-tanner will work more quickly than regular self-tan, but it also won’t last as long because of the body’s natural exfoliation habits. It’s easy for brands to slap an ‘all-natural’ label on products. While you can choose a brand with a certified organic label to ensure you’re paying for the right product, remember that the Australian Certified

WHF PICKS! » Bondi Sands Liquid Gold, $19.95, bondisands.com.au » St. Tropez Self Tan Luxe Dry Oil $49.95, sttropeztan.com.au » TanOrganic Self Tanning Oil, $44.95, tanorganic.com

Organic Standard only requires 95 per cent of the product’s ingredients to be organic. Checking that a product is free of alcohol, artificial perfumes, parabens, mineral oil and artificial preservatives is the best guarantee of an all-natural self-tanner.

WHF PICKS! » Lavera Organic Self-Tanning Lotion, $38.45, nourishedlife.com.au » TanOrganic Certified Organic Self Tan, $38.74, tanorganic.com » Naked Tan Bronzing Mousse, $36, nakedtan.com.au

TOP TANNING TIPS

» GET THE TIMING RIGHT

Get fuzz free at least 24 hours in advance. When you tear the hair out of the follicle via waxing, threading or tweezing, you leave the follicle open. Your self-tanner can get trapped in these pools, creating tiny dark spots.

product) will interfere with its ability to absorb the tanning product.

» AVOID BUILD-UP Avoid tan build-up in tricky areas that get extra dry – think knees, heels and elbows – by coating these areas in oil-free body moisturiser, which will act as a barrier.

» ALWAYS PREP AND DRY THE SKIN

FACE

Although you can (technically) use your regular tan on your face, we’d highly recommend using a separate tanner to deal with the delicate skin on your face. Make sure to protect your eyes and hairline by liberally applying moisturiser before you start tanning. Dab around your hairline, eyebrows and any other hair that frames your face. If you aren’t sure about the shade of your face tan, it’s always better to go a little lighter. You don’t want too much contrast between the rest of your body and your face. A slightly light face tan can always be fixed with another application or make-up. Use a gradual face tanner if you’re feeling slightly apprehensive, as these are also less likely to end up a streaky mess. Try to choose a tanner that complements your skin type – if you have dry skin, a hydrating or moisturising face tanner would be a smart move. Oily and combination skin types should opt for a tanner that boasts oil-free or nongreasy labels.

WHF PICKS! » St.Tropez Gradual Tan Everyday Face, $33.95, sttropeztan.com.au » Lancôme Self-Tanning Face Gel, $75, lancome.com.au » Clinique Self Sun Face Tinted Lotion, $36, clinique.com.au

Before applying a sunless tanning product, prepare your skin by dry brushing or exfoliating with an oil-free product before letting it dry completely. This will help remove excess dead skin cells. Also, if you’re planning to work out or do anything that might involve heavy sweating, it’s important to shower and rinse before applying to avoid dreaded streaks.

» GO BARE After your shower, you may instinctively reach for your deodorant or moisturiser, but make sure you stop yourself. Combining your self-tanner with deodorant can make your skin turn a strange green-grey colour while moisturiser (or any other oil-based

» CURB THE CLEANUP Want to avoid fake tan on your clothing and bed sheets? Stick panty liners onto the inside of your shirt to protect it from stains around the armpits. And if you tan before bed, slip into some self-tanning pyjamas to ensure it doesn’t rub off on your bedspread.

» MAKE IT LAST To get the most longevity out of your tan, moisturise, moisturise, moisturise! Prolonged soaking in pools, hot tubs, or the ocean will also fade a sunless tan faster. Remember, oil and tan don’t mix. So when it comes to your post-tan body wash, make sure it’s oil free. Oil, body scrubs and harsh cleansers will all cause your tan to fade faster.

THREE STEPS TO THE PERFECT TAN

1

PREP WITH… An essential pre-tan step for any tan-lover, exfoliating (and shaving) at least 24 hours before your tan removes any dead skin cells, which means your fake tan will apply smoothly. Tans will also fade evenly if you don’t skip this step.

TRY: » Jergens Natural Glow Color Primer In-Shower Scrub, $11, jergens.com.au » The Body Shop Cactus Brush, $19.95, thebodyshop.com.au

3

APPLY USING… You know those strangelooking tanning mitts that have been on the market for a while? Well, they’re not a gimmick – they actually work! And really well! They help you apply your tan evenly while also saving your hand from being stained three shades darker than the rest of you.

FIX WITH… It happens to the best of us. Something goes terribly wrong or you foolishly skip a step in the pre-tan process and you end up streaky and/or looking like your mother’s pumpkin garden. No stress, there’s products on the market to patch and remove.

TRY:

» St.Tropez Tan Build Up Remover Mitt, $12.95, sttropeztan.com.au » ModelCo Tan Remover Exfoliating Scrub, $17, modelcocosmetics.com

2

» Bondi Sands Back Applicator, $14.95, bondisands.com.au » Jbronze Luxe Application Mitt, $12.95, jbronze.com.au

TRY:

www.womenshealthandfitness.com.au

123

glow

PAT C H T E S T Premature ageing, discolouration and pigmentation are preventable. Ward them off with these antiblotch cheats.

Remember when everyone thought your freckles were cute? Fast-forward a couple of decades and dark spots or patches are the subject of a perpetual beauty witch hunt. And while hormones and other factors play a role in the development of some of these, the sun’s harsh rays are by far the biggest culprit. In fact, UV radiation is responsible for up to 80 per cent of fine lines, wrinkles and other signs of premature ageing. “UV exposure is far and away the biggest contributor to unwanted and abnormal skin pigmentation and hence applying high-quality sunscreen regularly is a must,” says Crystal Patel, director of ClinicaLase Cosmetic Laser Clinic. She recommends non-chemical sunscreens (physical sunscreens) as they give great protection without causing the skin tissue to heat up, which can cause further skin complications. 124

www.womenshealthandfitness.com.au

EASY AS UV

WRINKLES

Sunscreen, sunscreen, sunscreen. It’s drilled into us from a young age in Australia, but we still don’t always understand exactly what it’s protecting us from. Ultraviolet radiation, or UV rays, is the generalised description for the radiation produced by the sun. UV rays are the primary cause of skin cancer and Australia is home to some of the highest UV ray levels in the world. While a maximum of 15 minutes of sunlight is a healthy source of vitamin D, anything over this amount is considered overexposure. Unfortunately for our sun-kissed country, UV rays can’t always be seen or felt, so there’s no way to predict the damage they may be causing until after the effects – tanning or sunburn – have occurred. UVA, UVB and UVC rays are defined by the wavelength of the ray. UVA rays are long-wave rays between 400 and 320 nanometers (nm or a billionth of a metre), while UVB rays are shortwave rays between 320 and 290 nanometers (nm). Anything shorter than 290 nanometers is classified as a UVC, which don’t reach Earth because of the ozone layer. In less scientific language, the shorter the ray, the higher the energy of radiation. UVA rays account for over 90 per cent of the UV that reaches Earth, while UVB account for up to 10 per cent. While UVA rays are present during daylight hours throughout the year (yes, even in winter), UVB rays generally only occur between April to October and are strongest between 10am and 4pm. Both UVA and UVB rays can cause tanning, skin cancer and premature ageing. It’s crucial to apply high-SPF sunscreen that offers protection from both UVA and UVB rays, especially if you’re hitting sandy shores. Sunscreen should be reapplied every few hours and at least 20 minutes before you head out.

UVA rays, dubbed the ageing ray, penetrate the deepest into your skin because they are the longest ray in the UV family. They’re also responsible for pesky sagging skin and wrinkles as you get older. The ozone layer absorbs most UVB rays; UVA rays, on the other hand, reach deeper into the skin, past the outer layer (the epidermis) and far into the dermis and hypodermis. Problems arise when UVA rays reach the dermis, home to most of the collagen and elastin in your skin. The dermis is made up of 70 per cent collagen, which gives your skin its shape and structure. When UVA rays reach this layer, the dermis collapses and with it goes your tight, youthful skin. Of course, wrinkles are also a natural part of getting older. But too much sun exposure has been proven to exacerbate signs of ageing skin. As well as sunscreen, include beauty products with ingredients such as retinol or retin-A, peptides, AHAs (alphahydroxy acids) and estrogen in your daily routine. Chemical peels and non-invasive lasers can help build collagen by stimulating collagen under the skin’s surface, causing the skin to contract and tighten. But keep in mind that significant results usually require revisits and continual treatment.

SUNSPOTS AND DISCOLOURATION Sunspots and discolouration occur as a symptom of direct exposure to UV rays. People with fairer skin are more prone to sunspots and discolouration. When the skin is exposed to UV rays, your body must defend itself from the free radicals. To do this, melanocyte cells produce melanin (a skin pigment) in excess in a single spot instead of evenly across your skin’s surface. Melanin is the pigment that defines your skin colour, but in excess can produce a dark spot of skin. This is why sun spots and skin discolouration are most common in areas with the most sun exposure – your face, hands and arms. Sun spots are not cancerous, but melanoma spots can mimic these harmless dark marks, so it’s important to get all sun spots and discoloured skin checked out by your doctor. “Café au lait, port wine stains and cherry angiomas are some of the other very common skin discolouration issues we see at the clinic,” says Patel. “These conditions are very easily treatable with laser and usually resolve within one to three treatments depending on the size.” If you’re patient and willing to wait, most sun spots can be successfully treated at home over time. Topical over-the-counter treatments can be obtained from your dermatologist. Most of these treatments contain some form of bleaching element to brighten your dark spot of skin. Do note that these usually don’t remove spots, but bleach your sun spots so they’re less visible. If your sun spots are bothering you, there are professional removal options. Medium-strength power peels can superficially

injure your skin to promote cell growth and the wound-healing process, which can banish those annoying dark spots. If you’re only treating sun spots, you’re unlikely to need a deep peel, but a superficial peel won’t remove those stubborn results of summer sun and you will likely require two to three peels. Lasers like intense pulsed light (IPL) or broad band light (BBL) are the fastest, quickest ways to remove sun spots but come with a premium price. IPL can penetrate your layers of skin and target the brown spots, causing them to fade and fall off following treatment. BBL works similarly, bombarding dark spots with light energy that is absorbed by the cells, which are then destroyed. Laser treatment costs vary widely depending on your location and clinic, but can be costly. www.womenshealthandfitness.com.au

125

TREATMENT PLAN

FRECKLES Freckles do not necessarily occur because of harmful exposure to the sun. While sunspots are a direct result of your skin reacting to UV rays, freckles are more likely to occur in people with fair complexions and are genetic. “Freckles are basically a collection of small pigmented lesions resulting from UV exposure,” says Patel. “Their prevalence is determined by genetics and generally affect people with fair skin and light or red hair.” People with fairer skin have naturally less melanin in their skin compared to people with deeper complexions, which means their melanocyte cells produce more melanin when exposed to sunlight. Some freckles will disappear in winter for some people, but most will fade with age. But, if you’re not keen to wait that long for your spots to disappear, there are several ways to lighten or permanently rid yourself of existing freckles. Retinoid and freckle-fading cream can effectively lighten freckles if applied consistently over a period of several months, and if the correct ingredients are contained in the product. Look for creams with hydroquinone, although anything with over two per cent will require a prescription. These are generally under $50. Retinoids, or chemical forms of vitamin A, can also be used to assist with some freckle fade. For professional removal, cryosurgery, laser treatment, IPL treatment and chemical peels are some of your options. Peels, laser and IPL treatments work much the same way as they do for sun spots and skin discolouration. Cryosurgery is the process of freezing and removing tissue using liquid nitrogen. During cryosurgery, the surgeon will individually remove freckles, so this is only a realistic option for those with few freckles. 126

www.womenshealthandfitness.com.au

There are four key ways that pigmentation can be addressed with topical skincare, explains Crystal Patel of Clinica-Lase: 1. Exfoliation – Products rich in vitamins A (retinol), B (niacinamide), C (ascorbic acid), alpha and beta hydroxy acids (lactic, malic, tartaric and salicylic acid) are all great for their exfoliation properties. 2. Pigment inhibitors – Tetrapeptide-30, for example, is a powerful ingredient that works by inhibiting melanocyte activation and hence slows down the formation of melanin. 3. Skin lightening – At Clinica-Lase we prefer to recommend treatments and products that address the root cause of pigmentation rather than to try and hide it, but if you are after more short-term improvements, kojic acid is one of the safer lightening ingredients to look out for. 4. Sunscreen – Prevention is always better than cure. Choose a physical sunscreen for best all-round results.

PIGMENTATION “Pigmentation is the substance that gives our skin its natural colour,” says Patel. “The main pigment is called melanin, which is produced by skin cells called melanocytes that are located at the base of the epidermis. Whilst all humans are born with similar amounts of melanocytes, genetics determine how much melanin they produce and hence our skin colour. Abnormal pigmentation production occurs when melanocyte cells become damaged, which can cause them to shut down or produce excessive amounts of melanin.” And the main culprit of abnormal pigmentation is overexposure to UV sunlight, adds Patel. “The next biggest culprit is hormonal imbalance. Hormonal pigmentation, called melasma, mainly affects women, often resulting from contraception and/or pregnancy. Post-inflammatory pigmentation can also occur when damage occurs to the deeper layers of the skin, which can be caused by severe acne or injury.” If you’ve noticed your skin looking a little dull or mottled, make sure you fight to get that luminosity back. Regular exfoliation to slough away dead skin cells and a light, facefriendly topical brightening serum should be all it takes to get your skin looking bright again. No need to go over-the-counter for this one – just make sure to look for A-list ingredients such as vitamin C, niacinamide, bearberry or azelaic acid.

For post-inflammatory hyperpigmentation, medium-strength chemical peels are effective. Again, IPL treatment can also be used to treat spots of pigmentation. There are ways to get ahead of these skin changes too. “We use skin analysis devices to assess if and what type of pigmentation may be sitting beneath the surface of the skin,” says Patel. “This allows us to show our clients the extent of such damage and recommend appropriate treatment. However, once treatments have commenced, it is normal to experience darkening of the pigment or feel as though more pigmentation has appeared, as the pigmented cells are drawn up to the skin’s surface before being sloughed off.” Melasma (hormonal pigmentation) is by far the most difficult to treat. “This form of pigmentation is aggravated by heat, so most laser technology is not suitable,” says Patel. “This condition is all about management rather than cure. Treatment options we find work best are specialised peels, skin needling and some very specific lasers. Homecare is also paramount when addressing melasma with vitamin A, B and C playing an important role. Our hero product for melasma, however, is the SkinMedica Lytera and we can’t speak highly enough of the results our clients achieve using it to manage their melasma.”

Plus, keep an eye out for these key topical ingredients: t
4PZ
5IF
QSPUFJOT
IFMQ
HFU
SJE
PG
SFEOFTT
BOE
CMPUDIJOFTT
t
&O[ZNFT
5IF
NVTISPPNEFSJWFE
FO[ZNF
DBMMFE
NFMBOP[ZNF
CSFBLT
EPXO
melanin, which is responsible for dark pigments on your skin. t
#PUBOJDBMT
4FWFSBM
QMBOUT
TVDI
BT
ZPNPHJ
BOE
BOHFMJDB
SPPU
IBWF
CFFO
GPVOE
UP
have skin-brightening properties. They act to speed up cell turnover and break down melanin, diminishing dark spots, age spots and acne marks. Try licorice and arnica flower extract for their brightening, anti-inflammatory properties. t
"DJE
"DJET
TVDI
BT
BMQIBIZESPYZ
HMZDPMJD
TBMJDZMJD
BOE
LPKJD
BDU
UP
SFNPWF
dead skin cells, buffer the appearance of fine lines, even out skin tone and enhance skin clarity. t
7JUBNJO
$
5IJT
BOUJPYJEBOU
XPSLT
UP
MJHIUFO
IZQFSQJHNFOUBUJPO
BOE
QSFWFOU
further spots. Choose a formula that strategically combines vitamin C with other ingredients to maximise skin brightening.

PHARMACY – TOPICAL

SKIN SPECIALIST – TOPICAL

SKIN SPECIALIST – TREATMENT

Avène D-Pigment Light, $62.95, avene.com.au A derm fave, Avene does great products at good prices. This one uses three complementary ingredients to beat the blotch: Melanyde to reduce the appearance of dark spots; retinaldeyhyde to even out skin tone, and pre-tocopheryl, an antioxidant to protect against new ones.

SkinMedica Lytera Brightening Complex, $198, australia.skinmedica.com The Ferrari of skin lighteners, SkinMedica Lytera Brightening has a cult following because it really, really works! Containing all the big guns: retinol to help exfoliate surface pigment, antioxidant vitamin C to help prevent pigment in the first place, as well as niacinamide to promote an even-looking skin tone.

INTENSE PULSED LIGHT (IPL) Invest in a laser series, such as intense pulsed light (IPL), which penetrates the skin, heating up targeted brown spots, and destroying them by causing the darkened skin to flake and fall off following the treatment. Ensure an expert thoroughly checks your skin to ensure your pigmentation isn’t melasma – in which case, all heat should be avoided.

John Plunkett Superfade Face Cream, $31.40, plunketts.com.au TGA-approved treatment for fading hyperpigmentation such as age spots, brown marks and uneven pigmentation on the face. Contains hydroquinone, salicylic acid and padimate O.

SkinCeuticals Advanced Pigment Corrector, $142, advancedcosmeceuticals.com.au Super potent formula that exfoliates pigmentation spots and blocks melanin production at the basal layer, all while strengthening the dermal layers to prevent reoccurring pigment.

SKIN NEEDLING The cosmetic procedure involves going over the skin several times with a cylindrical derma roller of fine needles, piercing the skin with tens of thousands of tiny punctures. This tricks the skin into entering repair mode and it responds by producing more collagen and elastin to remodel the skin.

Clinique Even Better Clinical Dark Spot Corrector & Optimiser, $98, clinique.com.au This serum contains an extract from the border silver plant that works like hydroquinone – the doctor’s gold standard for reducing dark spots – but less drying, and vitamin C to visibly reduce dark spots and traces of past acne, and gives noticeable but gentle results (persistence pays!).

Medik8 White Balance Click Oxy-R, $122.65, medik8.com.au White Balance® Click Oxy-R is a silky serum containing an innovative ingredient called oxyresveratrol (Oxy-R). This active ingredient specifically helps minimise the appearance of skin pigmentation; reducing the appearance of uneven skin tone and improving the overall appearance of sun-damaged skin.

TRICHLORACETIC ACID (TCA) PEEL We’ve all heard of chemicals peels, but have you heard of TCA peels? The in-office treatment improves photoageing, speeds up cell turnover and stimulates collagen production, ensuring better overall skin tone. Though chemical peels have been given a bad rap in the past, TCA isn’t as painful as it sounds. When the TCA 12% is applied, you will feel a burning sensation, which subsides after a few minutes.

PREVENTION IS BETTER THAN CURE You know the mantra, time to lather up with these high-quality sunscreens. 1. CosMedix Reflect ($77, vci.com.au) 2. Aspect Gold Hydra Shield (77, aspectskincare.com) 3. La Roche-Posay Anthelios XL Ultra-Light SPF50+ ($28.95, laroche-posay.com.au) 4. Actinica Sunscreen SPF50+ ($46.95, pharmacyonline.com.au) 5. Cetaphil Suntivity Ultra-Light Lotion Body & Face SPF 50+ ($20.95, suntivity.com.au)

www.womenshealthandfitness.com.au

127

Finder’s

market place

THIS MONTH’S FINDS

SWEET RELIEF

HEALTHY CLEANSE

REV-UP WITH REVVIES

PURELY COCO

Sweaty workouts, shaving or even your favourite skinny jeans can lead to a less-thanconvenient itch downstairs. The solution? Pop Vagisil’s new Itch Relief Intimate Wipes in the handbag/gym tote for instant relief on-thego. They’re enriched with soothing oatmeal calendula and chamomile for that ‘ahhhh’ factor, and each wipe is individually wrapped for your discretion. Life saver. RRP $5.39, vagisil.com

Our recent feature story on the importance of proper skin care put us on the search for a cleanser with a difference. Oil Gardens’ Certified Organic Balancing Facial Cleanser is enriched with pure essential oils such as bergamot and geranium to remove impurities and leave your skin feeling toned and purified. Plus it’s free from parabens, sulphate, artificial colours and harmful chemicals, so you know your skin is getting the very best. RRP $22.99, oilgarden.com.au

Your mid-morning caffeine hit is all well and good, but not when it’s doused in excess sugars (looking at you, double caramel latte). Revvies Energy Strips are sugar free, fast acting , safe and effective – just pop one under your tongue, leave it to dissolve for 20 seconds and you’re ready to smash your workout or blitz your mid-arvo business meeting. Available from Chemist Warehouse stores nationally or online. RRP $4.50 for a pack of 5, revviesenergy.com/shop

Summer smoothies are taking a turn for the tropical since we discovered Pureharvest’s Coco Quench creation. This unsweetened dairy-free milk matches the healthy fats and minerals native to organic coconuts with the complex carbs and sweetness of rice to create a perfectly balanced (and yummy) bev. It’s 100 per cent natural and made up of only four ingredients, so you know there’s no hidden nasties. RRP $3.70, pureharvest.com.au

128

www.womenshealthandfitness.com.au

HERB-A-LAX CAPSULES Blooms Herb-a-lax Capsules and Blooms Herb-a-lax Tea contain a natural combination of senna leaf, buckthorn bark, psyllium seed, dill seed and liquorice root powder to help relieve constipation and settle bloating. Always read the label, use only as directed. If symptoms persist, see your healthcare practitioner. CHC70489-03/15. RRP $10.95 for 90 capsules, bloomshealth.com.au

COCONUT KICK The hotter weather is the perfect excuse for added helpings of ice-cream – not that we needed one. For a healthier and dairy-free option, try a scoop (or seven) of Cocofrio made from natural and nutritious coconut milk. Australian made and owned, it’s also gluten free, fructose friendly and Australian Certified Organic. And with 10 flavours to choose from – including vanilla sticky date & pecan – you’re bound to be licking your bowl clean. RRP $12.50–$13.50, cocofrio.com.au

FEEL GOOD

WRINKLE WORRY

MOOD FOOD

LOGO LEGGINGS

Australia’s socially responsible condom company – HERO – have just released their newest product and it’s a feelgood in more ways than one. Their Natural Plant Based Lubricant contains aloe vera to ensure plenty of comfort in the bedroom while also being vegan friendly, pH balanced, and petrochemical and paraben free. Plus, HERO donate 12 condoms to developing companies for every bottle sold – so you will be helping to save lives while you’re ‘at it’! RRP $9.99, herocondoms.com.au

They say prevention is better than cure, and Eaoron knows it. The fast-acting anti-wrinkle elements found in their Ultra Anti-Wrinkle Face Serum stimulate collagen production, keeping your skin plump and hydrated, reducing the appearance of fine lines and wrinkles, and slowing the process of ageing. We like the sound of that. RRP $59.00, eaoron.com.au

While the simple sugars in a block of chocolate may give you a short-term rush, this Tyrosine Pure Mood Food will have you feeling good – for longer. Simply mix this natural amino acid in with your morning smoothie to support production of feelgood chemicals dopamine and noradrenaline in your brain – vital for concentration, alertness, memory and mood. Dopamine also helps to reduce food cravings, improve energy levels and supports an efficient metabolism, so you have all your happiness bases covered. Purchase online or phone 02 4655 8855. RRP $32, cabothealth.com.au

Monday night corporate netball just got a tad stylish with Hyperbeat now creating custom compression leggings stamped with your own gym, team or company logo. Made from moisture-wicking fabric, a cushioned waistband and a hidden key pocket, you will be performing at your best and looking like a true team while you’re doing it. Available in women’s full length or ¾ versions, and men’s full length. RRP $55.00 (including logo), hyperbeat.com.au

www.womenshealthandfitness.com.au

129

last word

Karina Irby OWNER OF MOANA BIKINI AND BIKINI BODY BURN Here at WH&F, we are all about getting fit, healthy and embracing the skin you’re in, so it’s always nice to meet those in the industry who share the same values. The creator of cheeky bikini range Moana Bikini, and co-owner of exercise guides Bikini Body Burn, Karina Irby is just that. We caught up with her to talk weight training, positive body image and selecting the perfect bikini for you.

I

I was drawn to the fitness industry shortly after I created Moana Bikini and people began asking me for advice – I may have looked okay on the outside, but on the inside I lacked energy and I felt a lot of pressure to look a certain way. Then I met Simon from Starke Fitness, who educated me on the benefits of resistance training and the right foods to eat, and everything changed. The Bikini Body Burn program was created shortly after to offer guidance to girls who, like me, needed someone to answer their questions. My everyday nutrition is made up of a large fruit smoothie for breakfast and I have a banana protein shake post-workout. Lunch is usually a light and lean salad or wrap, while dinner is a meat-based protein with a healthy mix of vegetables and carbs such as brown rice. For a treat, I’ll curb my sweet tooth with a trip to Doughnut Time. My weekly training regime involves four sessions per week with Simon, comprising an intense 45-minute mix of cardio and weight training. I also do a reformer Pilates class three to four times per week. It sounds like a lot of training but I find it actually refines my mental focus so I make the most of my time in the office. I think women tend to feel an unfair pressure to conform to a ‘perfect’ body shape – not just through summer or ‘beach season’, but all year round. Moana Bikini was created to celebrate women of all shapes and sizes, and it’s something I’m very passionate about. It’s why we have lots of different cuts and patterns to suit women who want different levels of coverage. The Christmas and new year break offers a great chance to regroup from a busy year, so I often take a little training break and get a bit more relaxed in terms of diet. I find it helps to rebuild my motivation and inspires 130

www.womenshealthandfitness.com.au

me to get stuck back into a fresh training routine in the new year. Picking the perfect bikini is all about how it BE YOURSELF, makes you feel. A bikini BE CAREFREE, is such a personal item of clothing, and it has the ability BE BEAUTIFUL to make you feel empowered, happy and confident in your own skin. Buy the one that makes you feel like the best version of yourself! My new year resolution is to make my customers happy! Over the past couple of years, we haven’t always been able to satisfy our customer’s demand for Moana Bikinis, so I’ve made a lot of changes to our systems and manufacturing processes to correct this. It’s been a stressful process trying to scale the business up with a small team, but seeing more happy Moana Bikiki babes this year will make it all worth it! My hero is my dad! I am constantly in awe of how bravely and proudly he has tackled his limited mobility after an accident that left him in a wheelchair. It’s not always easy, but the way he has tackled these tough times and situations is very heroic. 2017 is shaping up to be really exciting with the launch of The Bandbook – a comprehensive combination of workouts utilising body weight and two incredibly versatile and effective BBB resistance bands. We also shot our new 2017 Moana Bikini Island Time range on the island of Oahu, Hawaii with some incredibly talented individuals – namely 2015 Moran prizewinning photographer Trent Mitchell, and international model Steph Claire Smith – so I cant wait to share it with our customers. We’ve kept our favourite cuts and mixed in some unique patterns with a distinctly tropical and nautical feel.

my mantra

2M

strength

workout 23

Target Muscles

s23

full body

rest between circuits

TEMPO: 2-1-3

Circuit one x 3

Circuit three X 4

20

band jump squats

50s

wall sit

20

band hamstring curls

50s

glute brid

co

15

worndition kou ing t 29 emo mx

n/a be rest circtween uits

3

bur

Tar

pee

20

ab extensions

ba

15/15

Fu

od

pla

nk

squ at j ack s

jumping split squats

30 pla nk jac ks

20 10/10

10/10 0 0

jac kk nife sit

band single leg rdls

s g legg calf single c fr

© Bikin Bikini Bik kini Bodyy B Bu urn n Ptyy L Lt Ltd

©

20

Bik ini Bo dy Bu rnn Pty ty Ltdd 20 16

div

e bo

cle

15 ban

ups

d th

20

mbe

rs

tuc k ju mps 60s res

t

THHE BAN DBO OK

|7

2

rus

ter

s

s

C 29

20

25

Circuit two X 4

Mus

y

20 sit kic ks

10/10

get

ll B

s

row

s

Bliss in premium blends of natural, Australian botanical oil and plant extracts. Eaoron’s hyaluronic acid and CoEnzyme Q10 infused serums and face masks, are NWZU]TI\ML\WM‫ٺ‬MK\Q^MTa hydrate, plump and brighten your complexion, while reducing \PMIXXMIZIVKMWN ÅVMTQVM[IVL _ZQVSTM[M‫ٺ‬WZ\TM[[Ta

SHOP ONLINE www.eaoron.com.au @eaoronskincare