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SURPRISING HABITS OF
PP 100007941

ZIN_WH_1219

HEALTHY WOMEN
 New
Hyundai
Venue
Fits in anywhere,
stands out everywhere.

The Hyundai Venue is the newest addition to the Hyundai SUV range. It’s small but tall and packed with standout features
like the 8" multimedia touchscreen display with Apple CarPlay™1 and Android™ Auto2, rear view camera and Hyundai
SmartSense™3 Safety. The Venue is definitely not one to shy away from the crowd, with a variety of vibrant colours and
two-tone roofs4 to choose from. It’s the compact car that truly fits in anywhere, stands out everywhere.

hyundai.com.au/venue

1. Apple CarPlay™ functionality requires software update. Apple CarPlay™ requires iPhone 5® or subsequent model (lightning cable) in order to operate. Apple® and iPhone® are registered
trademarks of Apple Inc. 2. Android™ Auto requires a device with Android 5.0 operating system or subsequent version, and USB cable in order to operate. Android is a trademark of Google Inc.
3. Hyundai SmartSense™ is a registered trademark of Hyundai Motor Company. Safety features are not a substitute for attentive driving. 4. Only available on the Elite variant.
 C on t e nt s 120 Permission
t o  v e g o u t ,
granted

DISCUSS
17
The latest health
and wellbeing news

BEST BODY
126
No booze,
no worries
27 It’s all about with these
tasty sips
the Hollywood
workout
21 minutes, 21 days,
straight from Margot
Robbie’s trainer
30 A (leaky)
gut feeling BEAUTY FEATURES 92 99 problems...
How legit is this BRIEF 72 Meet the but the beach
condition, and what new Kayla ain’t one
can you look out for? 57 Acid house Fitness queen
Soak up serious
Get clued up on the wellness gains on
hottest ingredients Kayla Itsines on
32 Back burner your seaside break
in skincare: acids parenthood and her
Fresh strategies to evolution. Plus, an
beat back pain 63 Hydrate your exclusive workout!
98 No pain,
all gain
34 What’s up hair – right now
Follicles get thirsty, 80 The guide to Want fewer workout-
with painful sex? smarter eating related injuries? Get
You don’t have to put too! Quench ’em
Forget restriction. on this genius plan
up with it – explore 64 The WH Tuck in to our expert-
these smart options style guide to fuelled nutrition read
104 Is the pill
changing how
summer fitness you think?
36 Athlete (and chill) 86 How to The surprising ways
secrets, From SUP to swim, Christmas-proof
road tested your birth control
we’ve got your your life
Eat like Serena, and could influence your
wardrobe sorted Outsmart festive
self-care like the everyday decisions
stress and do this
Matildas? Game on season your way
FOOD HUB
38 Are we 113 Feed
falling short? your soul
Boost energy and
wellbeing by tackling
nutrition deficiencies
92
Yo u r b e s t
Keep it simple,
filling and delish, the
Jessica Sepel way
beach
LIFE ETC d ay, 120 Vegan for
sorted everyone!
41 Rise and grind Plant-powered
Own your morning meals, from jackfruit
like these women skewers to banana
bread. We’ll take it all
44 Seoul searching
Our Dep Ed takes 126 Hangover-
on this surprising free cocktails
wellness destination Wind back the
wooziness with these
46 Win at the low- and no-alcohol
change game taste sensations
How to navigate life
shifts from women
who’ve been there REGULARS
8 Ed’s note
50 Tidy life, 10 The WH team
tidy mind
Mess is a brain drain. 12 Ask us anything
Get on top of clutter
for a happiness win 110 Subscribe to WH

54 Wanna try 112 The winners’ list

period coaching? 130 Our kinda girl...
Can a menstrual
coach help you go
with the flow more?

6
 64
All the gear and
all the ideas

72 Keeping up with Kayla

On the
PHOTOGR APHY: MARK ROPER; GAVIN GREEN; MITCH PAYNE; STEVE BACCON; EDWARD URRUTIA

cover NEW LIFE TREND. .

54
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30 HOW
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GUT?
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HIGH-SPEED
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WH Exclusive WELLNESS
TOTAL HACKS

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41
OWN YOUR MORNING
SURPRISING HABITS OF
HEALTHY WOMEN

DECEMBER 2019 womenshealth.com.au 7

E d it o r ’s n o t e

lock Your
ner
Un
Stre ngth
In
So much joy,
and so little
time! From top:
tackling the
21km Wolgan
Warrior course;
post Sydney
Running
Festival with
team Health;
and just two
of the epic
athletes who
attended our
2019 Women in
Sport Awards:
November cover
star Madison
de Rozario
and leadership
legend nominee
Daniela Di Toro.
Check out the
WinS highlights
next issue.

chat (her first major interview and

A couple of weeks back, we did
a shoot that proved why Kayla
Itsines is not only one of the
most successful but also one of
month-old daughter Arna (happily
playing back home in Adelaide).
Then, rather than relax and take in
the amazing spring sunshine, she
shoot since becoming a mother in
April), this seismic shift has given
her a brand new outlook on life,
family and female empowerment
– and changed her for the better.
As she shares in our story: “I’m
trying not to say things that are
corny but [motherhood] just makes
you appreciate so much, in terms
of your body, your family, the
support system you have. It’s an
appreciation for everything that’s
around you, and a new look at life ...
I want to teach Arna that you can
still be successful and be a mum
PHOTOGR APHY: JASON LEE; DAVE MCKELVE Y; SALT Y DINGO MEDIA

the most loved trainers in the world.
Since she burst onto the scene with
BBG, she’s not only built a global
fitness empire but a passionately
committed community of women
now more than 11.8 million strong.
But despite hitting the Financial
Review Young Rich List in 2018, this
new mum of one couldn’t be more
down to earth. Just a few examples?
Having arrived early to our bayside
location, she charmed us all by
literally glowing with pride as she
shared pics of her gorgeous seven-
instead offered to help our stylist
carry various bags and clothes
racks from the car to the venue.
Kayla has been part of our
Women’s Health family since she
first shot for us in 2016. And, to date,
she’s the only person to ever have
appeared on our cover four times.
For very good reason. While she’s
long been famous for her warmth
and unbelievable work ethic, on this
particular day she’d never looked
happier, healthier or more content.
As Kayla reveals in our exclusive
and a woman, and your strength
comes from within.” Turn to page 72
to soak up the rest of her incredibly
honest and uplifting interview.
In the meantime, I hope this jam-
packed issue helps to unlock your
own inner strength and resilience!
Until next month...
Jacqui Mooney Editor

8 womenshealth.com.au DECEMBER 2019

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GUT? 193
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OWN YOUR MORNING
SURPRISING HABITS OF
HEALTHY WOMEN

“Twisties and
simple pleasure? red wine. It’s a On the
p68 great combo.” cover
Jacqui Mooney Cover star
Editor Kayla Itsines

Lizza Gebilagin Deputy Editor Photography

Adam Williams Creative Director GLOBAL EDITIONS/ Steve Baccon
EDITORS-IN-CHIEF
Lisa Balemi-Hughes Art Director
Alex Davies Features Editor
BRAZIL Styling
Camila Borowsky Emma Read
Harriet Sim Editorial Coordinator/
CHINA
Junior Writer Chen Ming Hair
Kate Fraser Head of Pictures Gavin Anesbury
GERMANY
– Fashion & Health Franziska Bruchhagen
Penny Carroll Contributing Writer Make-up
GHANA
Iantha Yu Contributing Beauty Writer Godfred Akoto Boafo
Heidi Scarlett King
“Cycling. It has a JAPAN Kayla wears
meditative quality Kiriko Kagayema
Lauren Williamson Digital Content Twosix. top, $79;
and forces me to Manager – Health LATIN AMERICA
Under Armour
“When you (Chile, Colombia,
switch my mind Lucy Bode Digital Content Editor shorts, $40; Apple
laugh like you Costa Rica, Dominican
off – with the Sophie Newton Digital Intern Republic, 40mm stainless-
haven’t in a
added benefit El Salvador, Guatemala, steel watch,
long time.” Honduras, Mexico,
of generating Clarissa Wilson Brand Solutions Director from $1,099;
Nicaragua, Panama, Peru,
buns of steel.” Jessica Lay Brand Solutions Manager Puerto Rico, Venezuela) Technogym
Sam Maguire Brand Solutions Executive Sergio Rodriguez resistance bands
Allan Webster Print Advertising MIDDLE EAST (part of Wellness
Operations Manager Danae Mercer Bag), $660
Fran Vavallo Vic Sales Director NETHERLANDS
Milou Turpijn
Angela Coley Qld Sales Director
Andrew Cameron NIGERIA
“Starting off Executive Creative Director
Osagie Alonge
the weekend POLAND
Aneta Martynów
with a beautiful
Courtenay McDermott RUSSIA Simon Horne
coastal walk.” Anna Kireeva SVP/Managing
Senior Marketing Manager – Health Director Asia Pacific
Ellie Fletcher Marketing and SOUTH AFRICA & Russia
Events Executive Danielle Weakley
p68 Richard Bean
SPAIN Director of
Mónica Martínez International
Valeriya Chemerkina Licensing & Business
TURKEY Development
Business Analyst – Health Sibel Yeşilçay Kim St. Clair
Adam Blount Head of Consumer and Retail UK Bodden
Brendan O’Donnell Claire Sanderson SVP/Editorial
& Brand Director
National Business Manager – Retail USA
Chloe O’Brien
Robert McIntosh Circulation Manager Liz Plosser Deputy Brands
Pre-Media Solutions Digital Imaging Director
Mark Jones Production Controller Shelley Meeks
Executive Director,
Daniel Moore, Chrystal Glassman Content
Copy Directors Services

Women’s Health

WinS
is published by

Gereurd Roberts
Chief Executive Officer
Guy Torre Chief Financial Officer
Louisa Hatfield Group Content WO M E N I N S P O R T
and Brand Director P R O U D LY S U P P O R T E D B Y
p71 Nicole Bence Commercial Director
Kathy Glavas Head of Health

Pacific Magazines, Media City,

PHOTOGR APHY: EDWARD URRUTIA

8 Central Avenue, Eveleigh, NSW 2015

Ph: (02) 9394 2000
Subscription enquiries: 1300 668 118

Published by Pacific Magazines Pty Ltd (ACN 097 410 896) Media City, 8 Central Avenue, Eveleigh, NSW 2015. All content © 2019
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Distributed by Gordon & Gotch Limited (ABN 90 088 251 727). All prices and information correct as at time of printing. All material sent to
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material is assigned to Pacific Magazines upon receipt and Pacific Magazines may use or sell the material in all media worldwide in perpetuity
without further consent or payment. Women’s Health does not accept or assume responsibility for such material. Title and trademark
Women’s Health © Hearst Magazines International. Women’s Health is a registered trademark and the use of this trademark is strictly prohibited.

10 womenshealth.com.au DECEMBER 2019

 Watermelon is
a legit natural
electrolyte drink:
true or false?

Answer True! A wedge of summer’s trendiest

fruit would go down easy after a tough workout
and it’ll do your weary body good. Here’s why:
IT’S HYDRATING: IT’S BIG ON IT HAS SOME
“Watermelon is ANTIOXIDANTS: ELECTROLYTES:
mostly water and The juicy fruit’s Watermelon’s
carbohydrates, pink hue is down potassium
which are two to lycopene and can assist the
of the most beta-carotene, rehydration
important nutrients that process. “Going
nutritional “can contribute for rehydration
factors for to reducing strategies that
fitness oxidative damage incorporate
recovery,” post-exercise,” carbohydrates
says sports Reed notes. It also and electrolytes
dietitian Josh contains vitamins will actually
Reed. “So it A and C and the increase
can be quite amino acid intestinal
useful in L-citrulline. absorption
delivering Together, of the water,”
both fuel they work to says Reed. But
[carbohydrates] wipe out the it’s missing
for energy dreaded DOMS. a crucial
and glycogen electrolyte:
replenishment, sodium. So if
as well as you’ve been
hydration.” sweating hard,
add a pinch of
salt to your
melon before
you munch.

12
 Ask
We Asked So You Don’t Have To
WH

How can I tell

Feelin’ the difference
between intuition
fruity

and anxiety?
Trust your gut course is to rest.
feeling, they say. Once you’re feeling
But when anxiety clearer and lighter
also makes your you can make a
tummy churn, it’s better decision.”
hard to know what It can also help to
to believe. “When know that intuition
you’re stressed, feels pretty great,
anxious and unlike the nauseous
overtired, your feeling of worry.
intuition will be “Intuition is a calm,
off,” confirms grounded, peaceful
Craigh Wilson, inner knowing ... a
author of Intuitive lightness in your
(Michael Hanrahan heart, butterfly
Publishing, feelings in your
$34.95). Problem gut,” Wilson
is, our crazy-busy explains. To
lives mean many get better at
of us are stuck on recognising it,
stress-mode by practise Wilson’s
default. The answer, five-step intuitive
Wilson says, is process, even if it’s
self-care. “When just to determine
it’s difficult to clear your morning
your mind, the best coffee order:

1 Sit comfortably and close your

eyes for one to two minutes.

2 Slow your mind down and let

the question come up naturally.

3 Allow all your emotions to come

forward, with no pre-judgement.

4 Let go of your thoughts and

emotions and ground yourself.

5 Come from your heart and gut

and make the best decision for you.

13
 My fruit and
vegies keep going
off before I can
I can’t read books
anymore. Has my
eat them. Help!
Answer There’s nothing worse
phone ruined my than unpacking a load of fresh
attention span? produce into the fridge only to
dig it out limp and wilted a few
Kinda. “Having phones were days later. The key to keeping
your phone
close to hand
just for calls
and texts.
it fresh? Consider each item’s
might make Today’s needs, says Dr Jenny Ekman,
you more smartphones a postharvest physiologist with
distracted, but are designed Applied Horticultural Research.
spending time to keep you “Start by thinking about where
looking at it on them, the product has come from and
won’t wreck from scroll-
your ability to to-refresh
how it was grown,” she advises.
pay attention functions Tropical fruit such as bananas,
generally,” to push for example, prefer warmer
explains notifications. conditions than apples, which
Dr Gemma In fact, a thrive in the cold. A general rule
Briggs, senior
lecturer in
2017 study
published in
of thumb is to allow fruit – and
psychology the Journal
that includes tomatoes – to ripen
at The Open of the at room temp before moving
University in Association to the fridge. This allows them
the UK. “How for Consumer to fully develop their flavour,
you allocate Research Ekman points out. Keep carrots,
your attention
to a task
found that
the mere
leafy greens and other fridge-
depends on presence bound veg in plastic bags or
many things, of one containers to lock in moisture.
such as what will reduce As for your precious avos, which
the task is working have a habit of going brown in
and what your memory and the blink of an eye? “It’s better to
priorities are problem-
at the time.” solving skills.
buy them just a little bit firm, and
If you feel Want to get also eat them [that way].” You
like your past page could also try using a piece of
concentration four of your FreshPaper (from $7.99 for four,
used to be summer read? freshpaper.com.au). Infused with
better, you’re
probably
Leave your
phone in
a mix of organic spices, it claims
recalling a another room.
to keep produce fresher and
time when And breathe. up to four times longer by
inhibiting bacterial and fungal
growth that cause over-ripening.
COMPILED BY: PENNY CARROLL. PHOTOGR APHY:
STOCKSY; JOHN RINTOUL; EDWARD URRUTIA

CosMIC pLayLISts
It’s official, we’ve reached peak
astrology. Spotify has launched
monthly horoscope playlists,
curated by celeb stargazer Chani
Nicholas. The tunes tap into your
sign’s theme for the coming weeks
and are accompanied by a detailed
’scope. Search Cosmic Playlists to
find your heavenly soundtrack.
What’s firing
up the wellness
world now
CIRcuLar baThs InvEstIblE sNeaKerS
What’s better than a bath? One in Your trainer collection may just
a tub specifically designed to soothe be a legit asset. According to
stress. Victoria + Albert’s new Taizu market analysts Cowen & Co,
circular bath is inspired by traditional the global sneaker resale market
Chinese bathing rituals, and, suds could hit $6 billion by 2025. King
aside, its luxe look is guaranteed of the kicks? Kanye, obvs. The
to induce relaxation. One for your 2009 Louis Vuitton x Kanye West
‘dream home’ Pinterest board … Jasper high-tops in grey and pink
are now worth approx $44,500.

14 womenshealth.com.au DECEMBER 2019

 Ask
We Asked So You Don’t Have To
WH

Deck
Bowl
goals
the
hauls
Boost your gift-buying cred this
Chrissy (or just treat yourself)
with this wellness-inspired edit.
1 Sony XB01 Extra 3 Google Nest Mini,
Bass speaker, $49 $79, store.google.
each, Harvey Norman com/au With stronger
These tiny wireless bass than the original
speakers pack a major Mini, this next-gen
sound punch, and version plays tunes,
come in cute Chrissy gives weather and
colours to boot! diary updates, and
2 We Are Knitters more. It’s voice
Blanket Kit, $225, controlled, so all
weareknitters.com.au you have to do is ask!
Harvard pros say 4 Corkcicle canteens,
knitting induces a $69.95 each,
calm similar to the one mrandmrsjones.
you get from yoga. com.au Keep water
Self-care (and a new cool for hours minus
blanket) awaits you. the bottle sweat.
We adore these chic
metallic versions.

ManGo SeaSon
It’s not summer till you’ve had your
first mango, and you’ll get more 2
bang for your buck if you pick up
3
a Calypso. Reason? These clever
beauties have a naturally smaller
seed, meaning more delicious juicy
mango flesh. And what’s not to
love about that whole situation? wh

15
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Available at pharmacies nationally, visit naturesway.com.au/beautycollagen

 Juicy news. Shareable stats. Convo starters

Splash
out
EDITED BY: ALEX DAVIES. OPENER WORDS: HARRIET SIM. PHOTOGR APHY: ARTHUR BELEBEAU/ TRUNK ARCHIVE/SNAPPER IMAGES

GET A
S WO L E M AT E
Ever pictured your uber-fit
bestie or bae on the receiving
end of a left hook? Good
news: a little healthy rivalry
might not be the worst thing
when you’re knocking out a
sweat sesh. A study by Kansas
State University found that
people who exercised with a
teammate they perceived to
be slightly fitter than them
increased their workout time
and intensity by as much as
200 per cent. Go get ’em!

17
More of what
you love,
less of what
you don’t
 PURPLE
Catch
of the
day
REIGN
When it comes to looking
after blonde hair, you can’t
go past a purple-based
formula to neutralise
brassiness. Enter Joico
Blonde Life Violet Shampoo
and Conditioner ($33.95
each), which contain monoi
and coconut oil to nourish,
fight frizz and boost
shine. Plus, arginine to
strengthen damaged
locks and make them
more resistant
to breakage.

OMG To Omega-3
You know this fatty acid is a brain-function hero as well as a
warrior against heart disease, but guess what – it’s important for
your skin, too. In a study by the UK’s University of Manchester,
people who took a 4g dose of omega-3 (equivalent to about 1.5
WORDS: IANTHA YU. PHOTOGR APHY: EDWARD URRUTIA; GET T Y IMAGES

portions of oily fish) daily enjoyed a boost in their skin’s immunity

to sunlight. While it’d never replace sunscreen, researchers
concluded it could add to protection against skin cancer.

PleAse exPlaIn...
Non-Comedogenic
A term applied to beauty products that are formulated to let your skin breathe
and not block pores. The new wave? Ones that, while still not clogging pores,
actually make them look smaller. Hey, smooth and silky skin. Layer Korean brand
Innisfree’s Pore Blur Primer ($22) under your foundation, then dust a tiny amount
of the Pore Blur Powder ($25) on top to mop up excess oils throughout the day.

19
 Easy
Runners,
Rejoice!
Good news if your pace is more
tortoise than hare: the slower you
run, the more you’ll improve in Run,

your pace when you make changes Forrest

to boost your running economy

(how much energy you use to
run), found a new review from the
University of Colorado at Boulder
in the US. Example: if you’re a
4:30 marathoner, a one per cent
advantage in running economy
would take three minutes and seven
seconds off your time. So, how do
you become ‘economical’? Try these
three research-backed methods.
Be Light On Sip Strong Hit The Hills
Your Feet Nitrates in beet Swap a jog for hill
More technical juice have been repeats (sprinting
running shoes will shown to enhance up a slope) once a
do you more good running economy week. Speed work
than they will a pro by improving on an incline is a
runner. Invest in a blood flow to common method
pair of lightweight muscles, upping coaches use to
sneaks that their efficiency. make runners
support your Drink some more efficient
particular gait, juice pre-run. on flat ground.
which a running
SOURCE: WOUTER HOOGK AMER,
store can help RESEARCH ASSOCIATE AT THE
you analyse. UNIVERSIT Y OF COLOR ADO AT BOULDER
PHOTOGR APHY:
STEVE BACCON

AFTER A STUDY OF THIS MANY ADULTS, SCIENTISTS HAVE GIVEN PROPS

TO JOGGING, MOUNTAIN CLIMBING, WALKING, DANCING AND YOGA
FOR HELPING TO REDUCE BMI IN PEOPLE PREDISPOSED TO OBESITY.
SOURCE: NATIONAL TAIWAN UNIVERSIT Y

20
 PLATE
CHANGE
The intro of new

Fresh
Heart Foundation
guidelines has
flipped long-held
notions about
popular eats.

Pick
Let’s get to the
heart of it...

EGGS
Yay for the
brunch fave –
and finally Step aside, blueberries, there’s
clearing up the
confusion around
a new superfruit in town:
the impact of the aronia, or chokeberry
eggs on ticker (creepy name, we know).
health. Have high
cholesterol or
This blueberry doppelganger
heart disease? is bursting with immunity-
Stick to fewer boosting vitamins and
than seven eggs
weekly. Fit as a
record-breaking amounts
fiddle? The limit of antioxidants, such as
does not exist. anthocyanins – the powerful
anti-inflammatories behind
RED MEAT that Prince-worthy, deep-
Stick to less than
350g a week of purple hue. But because
unprocessed it has a dry texture
beef, lamb, pork
and veal – that’s
(they’re high in tannins,
up to three lean just like red wine) and
red-meat meals,
Tr u e
is known to be super
such as beef stir-
fry. Nix the deli blue tart, it’s best when
stuff where poss, blended with other
and focus on ingredients, such as a
getting heart-
healthy protein
banana in a smoothie,
from legumes, or kale, almonds and a
seafood, eggs bit of parm for a pesto.
and lean poultry. SOURCE: DIETITIAN KELLY HOGAN

DAIRY
ICYMI: fat is back,
people. And
unless, as with
eggs, you suffer
with high chol or
heart disease,
PHOTOGR APHY: JEFFRE Y WESTBROOK

unflavoured full-
fat milk, yoghurt
PEOPLE WITH DIETS RICH IN VITAMIN A
and cheese can WERE THIS PERCENTAGE LESS LIKELY
all be part of a TO DEVELOP A COMMON TYPE OF SKIN
healthy diet, say CANCER THAN THOSE WITH A LOWER
experts. Ben & INTAKE. HAVE A SIDE OF SWEET POTATO
Jerry’s doesn’t WITH THAT SUNSCREEN AND SHADE.
SOURCE: JOURNAL OF THE AMERICAN MEDICAL
count, soz. ASSOCIATION DERMATOLOGY

DECEMBER 2019 womenshealth.com.au 2 3

 How many
campers are
less stressed,
thanks to
their nature
escapes?
A
70 per cent

B
80 per cent

C
95 per cent

ANSWER: C
That’s right. In a survey of people
who regularly pitch a tent (calm
down) and those who don’t, 95
Hot per cent of the former reckon it
head helps to reduce stress. According
to the Real Richness Report by
the Caravan Industry Association
of Australia, campers are happier,
more optimistic and energised
than non-campers. Switching
off in nature with loved ones?
It’s a sure-fire winner.

PERMISSION TO NAP. UP TO THIS MANY

MINI-SNOOZES, WEEKLY, MAY BE
ASSOCIATED WITH A REDUCED RISK OF
HEART ATTACK AND STROKE. ANY MORE
THAN TWO? FORGET IT. ONE THEORY:
IT ISN’T ABOUT THE NAPS, BUT MORE
THAT PEOPLE WHO LIMIT THEMSELVES
TO JUST ONE OR TWO SLEEPS MIGHT
HAVE HEALTHIER LIFESTYLES ANYWAY.
WE’LL SLEEP ON IT. SOURCE: HEART

Simmer Down Now

Not all sweat sessions are created equal. Planned ones (read: a boxing
class) can boost your mood, while unplanned drippiness can wreck it. In
PHOTOGR APHY: T YLER JOE; GET T Y IMAGES

fact, multiple studies have linked rising temps to rising tempers, creating
a phenomenon we like to call ‘swanger’ – anger caused by sweat. If you
are the type to get annoyed by unwanted dampness, your heart rate can
speed up, releasing stress hormones that cause you to perspire even more.
Caught in the vicious cycle? Cool down by imagining the beads in a happy
context – say, while relaxing on the beach – to lower your stress response.
Or practise deep breathing – longer exhalations are known to decrease it.
SOURCE: PSYCHOLOGIST BERNARD GOLDEN, AUTHOR OF OVERCOMING DESTRUCTIVE ANGER

24 womenshealth.com.au DECEMBER 2019

Health
and fitness
inspo to
feel amazing
all over

27
 IT’s alL AbouT tHe…
Hollywood
Workout
This simple, 21-minute, 21-day workout
helped megastars including Margot
Robbie get ready for Hollywood
blockbusters. Their trainer, David
Higgins, lets us in on his secret...
The Aussie-born, London-based
trainer responsible for whipping
Hollywood’s elite into top shape
isn’t focused on fat-burning or
bulking up. Nope, Higgins is all
about perfecting the posture and
alignment of some of the most
sought-after bods in the biz.
Reason? “You’ll get up to 20 per
cent more from the exercises you
do if your body is aligned correctly,”
he says. “Maintain a good baseline
and anything is achievable.”
According to Higgins, 90 per cent
of people have postural imbalance
from spending hours sitting at
desks, in cars or on sofas (you’ll
know it when you see it: rounded
shoulders, a forward-thrusting chin
and limited hip flexibility) or from
overusing certain muscle groups
during exercise, which leads to one
side of the body being stronger
than the other, tightness and
inflexibility. Poor form also prevents
you from effectively working the
muscles you think you’re targeting.
This is where Higgins’ 21-minute
program of easy core and glute
moves, to be done over 21 days,
comes in. “It provides a significant
reset,” he says, you can do it at
home and it’ll take you less time
than your average Netflix ep. But
don’t rush – completing each
exercise slowly is key. “Move fast
– in an uncontrolled fashion – and
your body will start to cheat.”
28 womenshealth.com.au DECEMBER 2019
1
LEG LIFT
TARGETS: Core, glutes
DO: 20 reps on each side
(a) Start on all fours with your hands
directly below your shoulders and
your knees below your hips. Pull your
shoulders back and down so you feel
Get it tension under your armpits. Make
sure the creases of your elbows are
pointing forward. Pull your hips and
done
For the next 21 days, you’re
ribs closer together than feels normal
to keep you stable. From here,
stretch your left leg out straight
going to do this 21-minute behind you. Apply a little pressure to
workout every day. Why? your back foot and rock back slightly.
It’ll give your body the (b) Slowly lift and lower that foot for
reset it needs. Ready 20 reps. Make sure you’re squeezing
yourself for realignment your left bum cheek as you do so.
Switch sides and repeat with your
magic. Here we go.
right leg. Again, make sure it’s your
glute that’s doing the heavy lifting.
2
TIP: You want a natural arch
in your back – try to maintain
tension in your stomach.
(a)
(b)
LYING LEG CIRCLE
TARGETS: Core, glutes
DO: 20 reps on each side for each step
(a) Lie on your right side with your knees bent, supporting your head with your
right hand. Lift your rib cage off the floor and push your hips down, towards
your feet. Roll slightly forwards. Extend your left leg out, keeping your right leg
bent. From here, move your left leg backwards and forwards in a kicking motion from
the hip. Make sure you’re squeezing your left glute as you do it. Repeat for 20 reps.
(b) Now, return to the starting position and circle your leg slowly clockwise for
20 reps. Your squeezed glute should be doing the work. Reverse to circle your
leg slowly anticlockwise for 20 reps. Switch sides and repeat from the start.
TIP: There should be a little tunnel between your waist and the mat.

3
PIGEON
TARGETS: Hip flexors
DO: Hold for 30 secs on each side
(a) Starting on all fours, stretch your left leg out behind
you, with your toes resting on the floor. Bring your right
leg forward in front of you, crossing it underneath your
body so most of your weight is resting on it. You should
feel this in your right glute. (b) Sink down, with your
elbows bent underneath your shoulders. Rock from
side to side, then hold. Now, repeat on the other side.
TIP: The calf of your right leg should be at 90 degrees to
your left leg. You should feel this in your right bum cheek.
Make sure you remain slightly elevated – don’t sit down.
4
(a)
(b)
WORDS: GEMMA CALVERT. PHOTOGR APHY: GALLERY STOCK /
CORE ACTIVATION
SNAPPER IMAGES. ILLUSTR ATIONS: BEN MOUNSE Y-WOOD
AND ROTATION
TARGETS: Core
DO: 20 reps on each side for each step
(a) Lie on your back with your legs in tabletop
position, your knees bent 90 degrees. Lower your left
foot so your left heel touches the floor and raise it again.
Then lower your right foot and lift it back up. Repeat for
20 reps on each side. Then hug your knees to your chest.
(b) Place a towel between your knees and bring both
legs up into tabletop again with your arms out to the
sides, making a crucifix position. Roll your legs out to
the right as you look to the left, then return to centre
and roll them to the left as you look to the right.
Repeat for 20 reps each side and work that core.
TIP: Your aim is to keep the ribs still throughout.
5 8
GLUTE STRETCH
TARGETS: Glutes, hip flexors
DO: Hold for 20 secs
on each side
(a) Lie on your back with your knees
bent and your feet flat on the floor.
Cross your right ankle over your left
knee. Bring the left leg up 90 degrees
and clasp your left thigh. Hold for 20
secs, then swap sides. Done? Hug
your knees to your chest for 10 secs.
6
CHILD’S POSE
TARGETS: Back, hip flexors
DO: Hold for 30 secs
(a) Starting on all fours, rest your
bottom on your heels, with arms
reaching forwards and toes pointed
behind you. Drop your head and
breathe. Now hold that position.
TIP: If your arms feel too tight, just
bend your elbows slightly. Simple!
7
BACK FIXER BRIDGE
TARGETS: Core, glutes
DO: 10 reps
(a) Lie on your back with your knees
bent and your feet flat on the floor,
about 30cm away from your bum.
Place a towel between your knees
and squeeze. (b) Roll your body up,
lifting the bum and lower back off the
ground. Then slowly roll back down.
TIP: Imagine that you have a tattoo
of the numbers one to five running
down your lower back – put each
number down in turn, with one
(on your bottom) being the last
to touch the ground. Yep, like that.
workout
(a)
(b)
(c)
(d)
HIP FLEXOR
H
STRETCH
TARGETS: Core, hip flexors
DO: 10 reps on each side for
each of the steps below
(a) Kneel on your left knee, with your
right foot flat on the mat, squeezing
your right glute. This is your starting
position. With your arms out in front
of you, reach forward with your
upper body. Hold for 5 secs, then
move your upper body back again.
Do 10 reps. Swap legs and repeat.
(b) Return to your starting position
and repeat the movement, this time
with your arms reaching up. Do your
10 reps, then swap legs and repeat.
(c) Return to your starting position
once more and do the same
movement, reaching upward,
but include a side bend from the
hip over to the right. You’ll feel a
stretch through the left-hand side
of your body. Do 10 reps then,
yep, swap legs and repeat.
(d) Switch back to your starting
position for the final time and
reach forward, then rotate your
upper body to the left, opening
out your arms. Move back to the
centre. Do 10 reps, swap legs and
repeat. Phew – finished at last! wh
29
 Tummy
trouble?
There’s a
good chance
Dr Google
will diagnose
‘leaky gut
syndrome’.
But, before you
start grabbing
supps and
‘cures’ left,
right and
centre, here’s
what you
need to know

A (Leaky)
Gut Feeling By Penny C arroll

What do stomach polite conversation would phenomenon,” confirms the tight junctions of the
problems, fatigue, elicit a TMI warning; now Professor Terry Bolin, a gut loosen, larger food
skin rashes and joint we’re only too happy gastroenterologist and particles and bacteria can
pain have in common? to talk shit over a glass president of The Gut leak (hence the name)
They’re all possible of kombucha. You’ve Foundation. In medical through and float around
symptoms of leaky gut probably heard your mate terms, though, it has where they don’t belong,
syndrome. But, there’s mention leaky gut or seen a far less catchy name causing problems from
a catch: depending on a blogger talk about it on – increased intestinal inflammation to, in severe
who you ask, leaky gut Instagram, while its long permeability. Quick cases, malnutrition.
is either a widespread list of symptoms makes it biology lesson: the lining
health crisis or a sound like it could be the of the gut is made up of Tummy Talk
marketer’s dream. culprit behind any number cells that are bound Where health
Welcome to the of health niggles. Only, together tightly. In a practitioners begin to
wellness world’s latest your GP has probably healthy body, this lining butt heads is over what
conundrum. It wasn’t never heard of it. is designed to allow only causes the problem,
that long ago that any So, is leaky gut even water and nutrients into how it presents and who
mention of gut issues in a thing? “It is a very real the bloodstream. But, if has it. According to Bolin,

30

who’s been researching
increased intestinal
permeability for about
20 years, it’s not well
known in the wider
medical community,
which is why the term
‘leaky gut’ might raise
your doctor’s eyebrows.
He says it’s usually seen
in young children in
developing countries,
who are drinking from
a contaminated water
supply, or the elderly, who
develop small intestinal
bacterial overgrowth
(too many bacteria in
the small intestine) from
slow muscle movement
in the digestive tract or
a sluggish pancreas. It
can also affect those
with coeliac disease or
bowel conditions such
as Crohn’s disease or
ulcerative colitis. “People
[with leaky gut] might
present with fatigue,
they might have periodic
diarrhoea, they might
lose weight ... but pain
and that sort of thing
are not likely,” Bolin says.
On the other side
of the fence are those
who say leaky gut is way
more prevalent, triggered
by a diet of processed
foods, stress and booze.
Naturopath Jules
Galloway says, “There’s a
lot of different things that
PHOTOGR APHY: GET T Y IMAGES
can contribute to leaky
gut, and I think that’s why
there are so many points
of view, because it’s
possible that they’re all
correct. The biggest one
we see in naturopathy
is the good old Western
diet. It’s really high in
sugars, starchy white
carbohydrates, alcohol,
processed foods. These
are all the things that can
place you more at risk.”
Gluten, she adds, is a
guilty party, too, because
it releases a protein called
zonulin, which is known
to damage the lining of
the gut. It’s what causes
leaky gut in coeliacs, but
whether it’s responsible
for leakiness in those
without coeliac disease
is still uncertain.
Dietitian Marika Day,
who specialises in
digestive health, says it’s
important to understand
that leaky gut is more
likely a symptom of an
underlying issue than a
syndrome itself. “What
you might experience as
a person with intestinal
permeability could be
related to that leaky gut,
or it could be related
to the thing that’s causing
the leaky gut,” she
explains. It’s why there’s
such a broad range of
symptoms linked to it,
she adds, such as food
sensitivities and even
acne. “Lots of people are
like, ‘Oh yeah, that’s me,
that’s me.’ But it doesn’t
$87.5 billion
market is predicted to be worth by 2025.
necessarily mean you’ve
got leaky gut, because
those sorts of symptoms
can [be attributed]
to so many different
things as well.”
So, how can you tell
if you have leaky gut?
Bolin name-checks a
simple test that indicates
increased intestinal
permeability. It involves
taking a solution of two
sugars, lactulose and
mannitol, which are
absorbed differently.
“Then you measure the
amount of those sugars
in the urine and that will
give you an indication
of what is abnormal,” he
explains. “And if you have
that abnormality then you
can say quite confidently
this is leaky gut and there
must be a cause for it.”
Your GP can refer you
to a gastroenterologist
who can arrange the test.
Seal the Leak
Because leaky gut has
become a buzzword in
wellness circles, you’ll
find plenty of potential
‘cures’ for it online. But,
urges Day, if you’re
experiencing gut issues,
your first port of call
should be to see a doc
to rule out underlying
conditions such as coeliac
disease or inflammatory
bowel disease. Then, “if
you do feel that you’re
How much the global digestive health
DEC EM BE R 2019 wom en shea lth.com. a u 31
gut healt h
experiencing leaky gut,
the first thing to address
would be lifestyle
measures,” she says.
“So, things like smoking,
alcohol and stress are
really big ones that
impact the gut. Then
the next thing would
be to have a high-fibre
diet, lots of plant variety,
to feed your microbiome
and build up that
resilience in your gut.”
Galloway adds that
healing the intestinal
barrier is an important
step. She recommends
supplements such
as slippery elm and
glutamine to help ‘close’
those tight junctions.
While Day points out
that there’s no scientific
evidence yet to support
the efficacy of oral
glutamine supplements
in repairing the gut
lining, there’s no harm in
trying it alongside other
lifestyle changes. “Just
be really mindful when
you see supplements
saying that they’re going
to cure leaky gut, [as]
we actually don’t have
a cure,” she warns.
There’s still a long way
to go in the research,
Bolin agrees, noting that
the microbiome is likely
to play an important
role. “We really haven’t
reached the top of Mount
Everest yet and found out
what to do,” he says. We’ll
let you know when the
answer, um, leaks. wh
SOURCE: FIOR MARKETS
 Back
Burner
Experts say our modern
lives are a pain in the neck
– literally. Good job we
have these fast, easy fixes
By C assie Shor tsleeve

If you’re lugging a heavy bag on one

shoulder to work/meetings/errands,
sitting at a desk, carrying around your
kids and so on, chances are your back
hurts. While lower-back pain might
get all the glory (between 70 and 90
per cent of us suffer from it at some
point, according to the Australian
Institute of Health and Welfare),
research also suggests that one in
five women complain about aches
further up the spine. “I’ve noticed an
increase in upper-back pain in women
PHOTOGR APHY: STOCKSY

patients,” confirms physical therapist

Dana Rose. Our tech, lifestyle,
even the weight of our boobs can
contribute. The good news? Simple
tweaks can make major differences.
Here’s how to feel better fast, if your
back and neck are, well, killing you.

32

Work Backwards
“Almost everything we do in our
daily life bends us forwards,” says
yoga therapist Carol Krucoff. Think
about it: you lean forwards while at
your computer, to make a smoothie,
to lift weights at the gym. “Unless
you paint ceilings for a living,
almost nothing you do in your day
bends you backwards.” The result?
Muscle imbalances. Your pecs and
neck flexors shorten, rounding
your shoulders, and your upper-
back muscles (the trapezius and
rhomboids) lengthen and weaken,
explains chiropractor Ian Nurse.
FIXER UPPER
Do these backwards-focused
exercises three times a week to help
even out a skewed body and ease
repetitive stress injuries that crop
up from being in one position.
BABY COBRA: Lie facedown
with your arms at your sides, palms
down, forehead or chin on the floor.
Inhale and lift your head, shoulders
and chest off the ground. Exhale
and then relax back down. Easy!
REVERSE FLYS: Stand with a pair of
dumbbells, feet hip-width apart and
knees bent. Bend forwards at hips
as you raise arms out to the side,
squeezing shoulderblades together.
PASSIVE BACKBEND: Pop a rolled-
up towel under your shoulderblades
(perpendicular to your body), and
lie on it with arms out to the sides.
Be Laser-Focused
About Better Posture
All of those activities we do
facing forwards? Well, we often
do ’em with poor form. “One of
the most common reasons for
upper-back and neck pain is
less-than-ideal ergonomics and
posture,” says Charla Fischer,
an orthopaedic surgeon. And
anytime your body’s in an out-of-
whack position for too long, your
muscles can overstretch, develop
microtears, cramp and spasm. Eek!
FIXER UPPER
Think about two beams of light: one
shining straight up from the top of
your head, another forwards from
the centre of your chest. Check
in on your beams during the day
– if either light is slanting down,
that’s a sign you need to adjust
your posture, says Krucoff. Look
at your phone at eye level too, and
loosen up: gripping something
tenses your arm and shoulder
muscles, leading to stress and pain.
Sit On Your Bum
(The Right Way)
Shocker: most people don’t sit
with proper alignment, says
Krucoff. Considering how many
of us sit at a desk each day,
that’s a problem. Over time,
lounging with your back in a
C shape instead of its more
natural S shape can cause pain.
FIXER UPPER
Reach under your bottom and feel
for two hard knobs (now, now) at
the base of your pelvis. They’re
your sit bones (known in the biz
as the ischial tuberosity). Gently
move the flesh of your booty aside
so they release down. Once you
know where they are, you can
find them anytime, hands-free.
When you’re rooted on your sit
bones, your head is balanced over
your shoulders and your spine
is neutral, eliminating stress to
muscles and joints, Krucoff explains.
Think Of
Movement
As Therapy
Can’t remember the last time
you had a spa day? Waking up
sore your norm? “Women are
very tolerant of pain – they’re
more used to it,” says Fischer.
But ignoring those warning signs
can lead to chronic issues, such
as muscle strain or joint injuries,
that are harder to treat later.
heal th
TICKER
TANTRUM
Talk about a scary fact: young
women are less likely to experience
the classic symptom of a heart attack
– chest pain. They may simply feel neck
or upper-back pain instead. Heart
attack-related back pain is usually
described as uncomfortable pressure,
says cardiologist Jennifer Mieres. If it
doesn’t go away in 20 minutes, gets
worse or is accompanied by chest
pain, sweating, shortness of
breath or nausea,
call 000.
FIXER UPPER
Try moving a little bit more,
even if it’s just a short walk every
30 minutes. Your muscles help
you function efficiently and take
pressure off your joints, but they’ll
become tired if they’re stuck in a
passive position day in, day out,
says Rose. If you amp up your
activity and you’re still popping
painkillers at breakfast, touch base
with a physical therapist who can
create a personalised plan for you.
Even Out Your
Superwoman
Muscles
We carry a lot of stuff – babies,
purses, laptops, the list goes on
– but the catch is that we tend
to use one side of our body over
and over again. By carrying a
heavy weight disproportionately,
you overwork your upper traps
and rotator cuffs, leading to
increased tension, says Nurse.
FIXER UPPER
A backpack evens out the weight
(keep it under 11kg), minimising risk
for overuse injuries. The baby you’re
carrying? Try not to round your
shoulders forwards to hold him or
her, says family medicine physician
Stephanie Canale. A carrier also
centres a baby’s weight, allowing
your shoulders to relax. Easy! wh
DEC EM BER 2019 women shea lth.com. a u 3 3
 If seed beetles had a
relationship status, it’d What’s
Up With
read: complicated. During
sexy times, the male uses
his spine-covered penis
while the female vigorously

Painful
kicks him the whole time
(we see you, lady seed
beetle). Don’t worry, we’re
not about to go all David
Attenborough on you.

Sex?
Because sex that hurts
is rife in humans too:
one in five women report
pain during intercourse,
according to The Australian
Study of Health and
Relationships. The good What to do when action is
news if you’re among that more OWWW than Ohhh
fifth? It’s not something B y Ta r a A l i
you have to put up with.
FYI, the technical term for painful
sex is dyspareunia. This can refer
to any type of pain – sharp, dull,
aching, burning, friction – and vary
in intensity. The repercussions go
beyond the bedroom, says GP and
sex therapist Dr Rosie King, who
explains that painful sex can lead
to a loss of self-confidence, anxiety
and depression, plus relationship
issues. “Don’t just ignore the pain
and hope it will disappear. It needs
to be treated.” But before that, it’s
crucial to work out what’s driving
the ouch. Meet the potential culprits:
LACK OF LUBRICATION
“This could be because you’re
not ‘turned on’ enough, or due
to hormonal changes during
breastfeeding,” explains King.
“Menopause can also cause dryness
and fragility of the vaginal lining.”
PRIMARY VAGINISMUS
“This is when sex has always
been painful or unsuccessful,”
explains Matty Silver, sex therapist,
counsellor and author of Sex Down
Under (New Holland Publishers,
$29.99). “The muscles around the
vaginal canal go into a spasm ...
making [sex] virtually impossible.”

34
 s exu a l h e a l t h

It’s
Good
To
Talk
SECONDARY VAGINISMUS enough flexibility] then sex, or using
You’ve had pain-free intercourse in a tampon or having a pap smear
the past, but then the vaginismus hurts,” says Angela James, principal
about the
is triggered by something. “It could podcast physiotherapist at the Sydney Pelvic
be a difficult childbirth, recurrent series Clinic. “The role of the pelvic physio
vaginal infections, low sexual desire, Snowball is to educate you, make you aware
a sexual assault or endometriosis,” (trust us), of these muscles and retrain them.”
your fave
says Silver. Hard statistics on Most patients have their issues
new pilates
vaginismus are tricky to come by, class ... and resolved within six to 12 weeks.
as women often suffer in silence, painful sex. Treatment involves using vaginal
but estimates suggest it impacts Here’s how trainers or dilators internally, and
between five to 17 per cent of us. to boss working on trigger points – as well
the latter.
VULVODYNIA as your mind and nervous system –
Thought to affect between four and WITH YOUR to help break the pattern of ‘tensing
eight per cent of women at any one PARTNER up’ when you anticipate pain.
time, this refers to pain, burning “Take the A SEX THERAPIST OR
and discomfort at the opening of time to talk RELATIONSHIP COUNSELLOR
the vagina that can’t be linked to a it through ...can help with low libido, stress
cause. “It can be so uncomfortable
so they can and anxiety around painful sex.
understand
that sitting for long periods, using you aren’t “We have the time to ... explain
tampons or having sex is difficult rejecting and explore your [situation], and
or even impossible,” adds Silver. them,” says we can also see your partner to
A HEALTH CONDITION King. “Tell help them understand the problem,”
them ‘It’s
Pelvic inflammatory disease, IBS, says King. These experts can also
not you –
cystitis, some sexually transmitted it’s the pain help delve into psychological
infections and endometriosis can that is the factors, such as sexual trauma
all cause pain during penetration. problem.’” or relationship issues. Sidenote:
a sex therapist who is also a
WITH YOUR
Pain, Pain Go Away DOCTOR medical doctor can usually make
Your move now? Get the right a diagnosis and refer you to a
Be as
diagnosis before trying any descriptive physio or gynaecologist, if needed.
A prickly self-help treatments. “Visit your as possible: A GYNAECOLOGIST
sitch GP as a starting point,” advises do you ...can help with medical
King. “They will refer you to have pain diagnosis and treatments.
the appropriate professional,
at certain These guys can treat underlying
times of the
which could be a gynaecologist, month, or is causes of painful sex, such as STIs,
a vulval dermatologist, a only during hormonal changes, endometriosis,
urologist, a gastroenterologist, a sex? Has it cysts, pelvic inflammatory disease
physiotherapist or a psychologist, gotten worse and issues from vaginal childbirth.
relationship counsellor or sex
recently or DIY TREATMENT
have you
therapist.” Sounds overwhelming, always had ...can help with insufficient
we know, but the point is: you it? This will lubrication and while you’re
have options and there’s a whole help them waiting for longer-term treatment.
squad out there to help you. refer you “Try engaging in longer foreplay,
Here’s what you can expect
in the right kissing, cuddling, massages,
treatment
from the major players: direction. mutual masturbation, oral sex
A PELVIC PHYSIOTHERAPIST “If you have and using a lubricant,” suggests
PHOTOGR APHY: STOCKSY

...can help with issues such as difficulties Silver. “I also believe the best
vaginismus and vulvodynia. telling your position for a woman is to be on top.
male GP,
“The pelvic floor is a muscle like any You are then in charge and can be
ask for a
other and if it’s overactive [doesn’t female one,” very careful and can stop when
lengthen adequately or have says Silver. it becomes painful.” Top that. wh

DECEMBER 2019 womenshealth.com.au 35

 Athlete
Serve
up
‘chegan’

Secrets
rOad teSteD They put their bodies on the
line every day in the name of
sporting glory. So, what’s it
really like to eat, think and
recover like an athlete?
One writer finds out…
By Penny C arroll

Recover like
LIz camBagE
At five-foot-six and with literally no game,
I’m sad to say I don’t have much in common
with Aussie basketball legend Liz Cambage,
except we’ve both endured a deep freeze.
For three minutes.
Cryotherapy – where
you stand in a small chamber
and submit your body to a
-110°C liquid nitrogen blast
– is basically an ice bath on
steroids. The extreme cold
sends your body into survival
mode, explains exercise
physiologist Mark Sullivan,
owner of Cryoperformance
on the Gold Coast where I’ve
come to chill. “It’s essentially
tricking your body into
thinking it’s dying, so all
your blood pools to your
vital organs,” he says.
When you return to room
temp, reoxygenated blood
and endorphins pump like
crazy through your body.
Hardworking baller Liz does it
twice a week. I have a mortal
fear of being cold, but I also
have DOMS, so I’m game.
Before I can begin my
freeze I have to dress in
a terry-towelling crop
top and shorts, plus long
socks, gloves, a headband
and Crocs, to protect my
extremities from frostbite.
It’s all cute selfies until
Sullivan opens the door to the
chamber and liquid nitrogen
vapour billows out ominously.
Afterwards, I’m shivering,
my fingers are sore and I can’t
imagine ever being warm
again. But after a couple of
rounds on an exercise bike
I defrost and the endorphins
kick in – I’m excited and kinda
jittery for the rest of the day.
The verdict: I can’t say cryo
nixed my DOMS, but I did feel
less achy the next day. Would
I do it again? I might leave this
to the pros. But hey, Liz, if you
ever need a cryo buddy…
Eat ‘chegan’ like
SEreNa wilLiaMs
What do you think fuels this
tennis icon’s 170km/h serve?
I’ll give you a hint: it’s not steak.
Introduced to the finding when they’re
vegan lifestyle by eating a plant-based
her sister, Venus, diet … they’re getting
Serena relied on it to more efficient
get back in champion recovery times.”
shape after the birth Why? By prioritising
of her daughter. It’s plant foods you
a smart move, says automatically multiply
dietitian Josh Reed. your nutrient intake,
“The major factor that which has an anti-
contributes to athletes inflammatory effect.
performing better is If it works for
being able to train Serena, I’m not
as hard as they can, arguing. But swapping
and having a shorter lattes and cheese for
window of recovery rice milk and kale is
so they can go out a leap. Luckily for me,
and train again,” he Serena isn’t strict,
explains. “Athletes are describing her

36 womenshealth.com.au DECEMBER 2019


approach as ‘chegan’
because she ‘cheats’
with a little chicken
or fish occasionally.
This I definitely like.
In the spirit of
‘cheganism’, I aim
for two plant-based
meals out of three.
I assumed protein
would be an issue
– especially for
athletes – but
Reed assures me
there’s plenty of the
muscle-building stuff
in legumes and whole
grains. So, instead
of my usual post-
PHOTOGR APHY: GET T Y IMAGES
workout brekkie
of eggs and toast,
I make myself a salad
with lettuce, tomato,
capsicum, avocado,
quinoa and a sprinkle
of macadamia nuts.
It’s delicious and
P R O U D LY S U P P O R T E D B Y
women in s p ort
Think resilience like
tHe matIldAs
If you’re wondering how the Matildas
bounced back after their shock early
exit from the World Cup last year,
the answer is probably journalling.
The Aussie women’s There are deliberately
football squad is no reminders in the
among the nation’s app – van Cuylenburg
top sports teams wants us to get off
using The Resilience our phones, not stay
Project’s journal, glued to them – so
created by school he suggests moving
teacher Hugh van the icon to my home
Cuylenburg, to practise screen for a subtle
mindfulness, gratitude nudge. I’m up to five
and empathy every nights in a row and,
day. “The research says despite a rough week,
that [these three acts my emoji moods are
of kindness] improve already looking smilier.
our wellbeing, they The verdict: It’s a relief
improve our mental to know that even
health, they make us elite athletes aren’t
feel happier,” says born with a resilience
van Cuylenburg, “I chip – we all need
think every athlete to build this muscle
would agree, the better for ourselves. Visit
headspace they’re theresilienceproject.
in, the better they’re com.au to try it. wh
filling, without placed to perform.”
weighing me down. Thanks to an app
For lunch, I have a version of the journal,
huge miso soup with the techniques are
tofu, zucchini noodles readily available for
and turmeric, and feel wannabe athletes,
pure. And at dinner, including me, too.
when I add some I start by selecting
grilled chicken to my an emoji to reflect
baked vegies, I don’t my mood for the
even sweat it. It’s what day, making note
Serena would do. of what went well
The verdict: even (gratitude) and who
‘cheganism’ takes I can compliment
steely commitment, tomorrow (empathy),
but I felt brighter before listening
and clearer almost to a short guided
immediately. Chat to meditation. But
an expert if you’re it’s days before I
doing it long term remember to open
though, to make it again and I know
sure you’ve got I need to make it
your nutrition a habit to get a
bases covered. champion mindset.
37
 Falling
Short?
Read this!
Upgrade your energy, bone strength and body gains
by getting on top of these key nutritional deficiencies
Energy-boostIng
Iron
If you’re not knocking back
sirloins at a rate that’d make
Dwayne Johnson blush, how do
you make sure you’re not falling
short of iron requirements? This
essential nutrient is needed for
the normal functioning of your
vascular and immune systems.
More specifically, it’s used to
manufacture haemoglobin –
a clever protein in red blood
cells that carries oxygen around
your body – and to switch on
enzymes that help convert
food you eat into energy.
In Australia, women are
advised to consume 18mg of
dietary iron a day. It comes in
two forms: haem iron, found
in meat, and non-haem, from
cereals, nuts, eggs and some
veg, such as broccoli and
chard. It’s also added to foods
such as breakfast cereals.
For most of us, a balanced
diet should be sufficient – a
bowl of fortified cereal, a
three-bean salad and a portion
of spag bol made with lean
mince scores nearly 15mg. But,
wait for the catch: haem iron
is between two and six times
more available to the body
than non-haem iron. And iron
from plant sources is further
compromised by compounds
(phytates in cereals and beans,
and tannins in tea) that inhibit
absorption, but the long-term
impact of this is unclear.
Your iron levels can also be
influenced by factors beyond
your diet, such as, oh, being a
38
By Alex Davies and dietitian Laura Tilt
woman. Heavy periods
are a common cause of iron
deficiency in premenopausal
women, while pregnancy ups
your requirement to 27mg
daily, although fun fact:
mums-to-be are actually more
efficient at absorbing iron.
Low levels (due to low dietary
intake, poor absorption or
heavy periods) won’t
necessarily translate to a
deficiency, but consistently
low ones will eventually
deplete stores, leading to
less haemoglobin in the blood
and fewer red blood cells – a
condition known as anaemia.
Symptoms include fatigue,
shortness of breath, heart
palpitations, hair loss and
restless leg syndrome.
If you follow a plant-based
diet, have heavy periods or
you’re pregnant, include
iron-rich foods in meals that
also contain vitamin C, which
increases iron absorption, and
avoid drinking tea around
mealtimes. Supplements can
also be helpful, but proceed
with caution: excess iron is
stored in organs, where it can
increase the risk of conditions
such as liver disease. As always,
chat to your friendly doc first.
Food For Thought:
Worried? Your GP can check
your iron levels with a blood
test. If you are deficient, you
may be prescribed an iron supp
to, erm, iron out your issues.
skelEton-savIng
Calcium
With its role in bone strengthening
as well as muscle, heart and
enzyme function, calcium is a
bone-afide (LOL) health hero. But,
three-quarters of women and half
of blokes aren’t getting enough,
says a 2015 study by the Australian
Bureau of Statistics and Food
Standards Australia New Zealand.
“I think the people most at risk
are the ones cutting out dairy
foods,” according to Milly Smith,
accredited practising dietitian and
spokeswoman for the Dietitians
Association of Australia. While this
can be for a legit intolerance or
allergy, Smith also nods to the rise
in vegan- and plant-based diets,
as well as fad approaches that
suggest swerving dairy, a core
food group. “The biggest thing
we worry about [from low calcium]
is osteoporosis, and losing that
bone density and increasing risk
of fractures when you’re older.”
The recommended intake is
1000mg daily and, dairy aside,
sources include tofu (832mg per
cup) and tinned fish, which contain
tiny calcium-rich bones (about
486mg per 90g of sardines).
Food For Thought:
Mushrooms are packed with
vitamin D, crucial for helping our
bodies to absorb calcium. “Put
them in direct sunlight for 30
minutes before you use them, so
they absorb even more vitamin D
from the sun,” tips Smith. Genius.

Gauge
your
levels
Restorative
Magnesium B12
Think of magic mag as an
all-rounder, stepping up
to bat for a huge range of
processes in the body. “It’s
involved in absorbing energy
from food, as well as helping
our bodies with growth and
repair, which is why we often
see people using magnesium
supplements in the sports
field,” explains Smith.
PHOTOGR APHY: TED CAVANAUGH/ THE LICENSING PROJEC T/SNAPPER IMAGES
Need more proof? A 2018
study published in The Journal
of the American Osteopathic
Association found vitamin D
can’t be metabolised (read:
processed) in the body without
sufficient magnesium levels.
You want between 310mg
and 320mg each day depending
on your age, but missing out
on core food groups (via things
such as low nutrition or a
restrictive diet) can leave you
below par. “Foods that provide
us with magnesium include
6.6
cereals, nuts and seeds,
green vegetables, meats
and animal products,” says
Smith. FYI, those almonds
in your snack drawer? Just
30g packs 80mg of mag. Even
a cup of avo boasts 44mg.
Food For Thought:
Loss of appetite, nausea,
fatigue, pins and needles
and muscle spasms can
all be symptoms of
magnesium deficiency.
The mg of iron in a 200g serving of
cooked lentils. Not too shabby!
SOURCE: FOODDATA CENTR AL
DE CEM B ER 201 9 womenshealt h.com. a u 39
nutrition
BRain-sharpening
Not only does B12 work to
champion our nerve cells
and mental ability, it supports
“our red blood cell formation,
which helps with energy
production,” says Smith. Read:
it’s a winner when you need to
ace or stay awake through a
preso. That said, we’re definitely
falling short on the recommended
2.4mg daily, agrees Smith.
“The best sources are animal
products, including liver [85g
packs 70mg], meat, milk, cheese
and eggs,” she says. “So, it can
be really difficult to consume an
adequate amount of B12 on a
plant-only diet.” Not always easy
being green, eh? If that’s the case,
choose B12-fortified foods, which
can include soy products, some
grains, nutritional yeasts and meat
substitutes. “Also, chat to your GP
about getting regular blood tests
to check your levels,” urges Smith.
“If they do start to decrease, you
can look at a supplement as well.”
Food For Thought:
B12 has a partner in crime: folate,
which is particularly crucial during
pregnancy, when it’s needed early
on for the development of a baby’s
nervous system and neural tube.
Great sources include grains,
cereals, vegies, legumes and fruit,
while a supplement of folic acid
(the man-made form of folate) is
recommended pre-conception
and during pregnancy. wh
 Good
morning,
world!

Useful
stuff to
upgrade
your
every
day

Rise And Grind

Steal the stellar secrets of morning people – no triple espresso required!
By Harriet Sim

41
 THE
MORNING
CREW
Turia Pitt
She’s the endurance athlete,
bushfire survivor, motivational
speaker, epic Kathmandu
ambassador and new parent
spreading the importance of
resilience, a positive mindset
and inner strength.
Karina Chilman
If you’ve seen Cirque du
Soleil’s new show Kurios,
you’ve no doubt been
dazzled by the superhuman
abilities of athletes. As the
circus’ star physiotherapist,
Karina travels the globe to
strengthen and train the cast.
Jessica Sepel
She’s the nutritionist and
bestselling author inspiring
us to cultivate a healthy
relationship with food. (She
also serves up a mean lemon
and blueberry cheesecake
– jump to p113 after this for
some of her delicious recipes.)
Janine Allis
You rooted for her on
Australian Survivor, were in
awe of her on Shark Tank and
have no doubt sipped one of
her smoothies at a local Boost
Juice. This entrepreneur
means biz – in the boardroom
and on the yoga mat.
42
Productivity
Get into PA mode and
conquer your schedule
before you clock on.
“I’m quite creative
in the mornings, so I
channel that time to
focus on projects like
writing for my books,
app and program. I
move into more admin
and email tasks later
Fuel
in the day. Taking a
full weekend off – and
limiting social media
use – helps me to be
more productive
during the week. Rest
is underrated.” – Jessica
Worms don’t quite cut it for “Do the hardest thing
these early birds. Here’s how first. This strategy
to kickstart your morning came about when I was
with a breakfast of champs. recovering in the burns
unit, facing six months
“We’re often encouraged to of painful bandage
eat breakfast like a king, but changes every single
I prefer to lean on the lighter morning. I decided
side. I like to start my day with I’d get the hardest and
a smoothie that I can adapt most painful part of the
to what my body needs. If it’s day over first. And from
that time of the month, I might there, my day got easier
add iron, or if it’s coming up and easier. I still do this
to winter and I’m not feeling today and call it ‘worst
well, I’ll add echinacea. I try first’. Pick the biggest
to eat within a 10-hour window challenge on your list
and do it early in the
in the day – it’s making a huge
morning. Whether it’s
difference to my energy levels.”
making a difficult phone
– Janine
call or starting a major
project, you’ll get a
“I usually meal prep on real mental boost by
Sundays, so I’m prepared enjoying a quick win
for weekday mornings. I’ll first thing.” – Turia
make overnight oats and chia
puddings, pre-chop vegies “Manage your diary
and pack some lunch from before it manages you. I
last night’s dinner. Lately, make space between my
I’ve been loving smoothies meetings for travel but
with my JSHealth x Nuzest also so that I can get my
Protein + Probiotics powder. thoughts together. Not
It’s delicious, easy and packed spending enough time
full of gut-loving nutrients.” on your diary can cause
– Jessica unnecessary stress.”
– Janine
“Keep it simple. I’m all about
oats with fruit and yoghurt or
Vegemite on toast, which also
gives me a taste of home when
we are travelling.” – Karina

Connect
Move
If your eyelids are the only
thing you’re lifting in the
AM, consider these game-
changing strategies.
“I like to exercise in the
morning, as working out late
at night affects my sleep. On
workdays, I alternate between
a walk, yoga or high-intensity
interval training. I tune in to
my body and ask myself what
kind of movement I feel like.
Gone are the days of punishing
exercise regimens. These
days, I’m all about mindful
movement. [And] 20 to 30
mins is all I need to set myself
up for a good day.” – Jessica
“I’m all about not setting the
bar impossibly high. At the
moment, exercise is more
about clearing my head and
feeling good about myself,
PHOTOGR APHY: BERSA /ART PARTNER LICENSING; SUPPLIED; GET T Y IMAGES
rather than hitting fitness
goals. Anything outdoors is
always my preference: trail
running, surfing or just taking
[my son] Hakavai for lots of
long walks.” – Turia
“Keep your warm-up active.
If you’re going for a run,
start with some calf raises
or squats. Static stretching,
where you hold a stretch for
a short period, isn’t supported
by the evidence to help you
prevent injuries or warm-up
your muscles. The best thing
you can do is just get your
body moving.” – Karina
What better way
to start the day
than checking in
with your people?
“Connecting with
family and friends is
so important, especially
when I’m overseas on
tour. I schedule a call or
FaceTime my mum and
dad a few times a week
on the commute. I also
have a lot of group chats
on my phone, where
everyone comments
with updates and
photos.” – Karina
“Life can get in the
way, but I try to start
the morning off with a
good mindset. I usually
wake up to my husband
bringing me a cup of tea
in bed and my daughter
coming in for a cuddle.
Take time to be grateful
for those around you.”
– Janine
“I do a gratitude
practice every morning,
where I just sit and think
of three things I’m really
grateful for. It’s not like
I was ungrateful before
my accident, but I just
never thought about
everything I had going
for me. I was always
focused on what wasn’t
working in my life, what
awards or jobs I didn’t
get. I think if you can
spin that around and
reflect on what you
do have going for
you, it sets up your
day really well.” – Turia
moti va ti on
Pump
up your
day
Breathe
Take time to stop and give
your mind some TLC.
“Yoga is my moving
meditation. It’s great for
strength, breath and focus.
When I get off the mat, my
goal is to feel balanced. If you
can get the day started well,
the rest falls into place; or
even if it’s going pear-shaped,
you often manage it better
if you’ve had a good start!”
– Janine
“I love to practise deep-belly
breathing. It’s very calming
and grounding for a busy,
active mind.” – Jessica
“It sounds dramatic, but
my morning strategies have
changed my life! Do not look
at your phone first thing.
Getting sucked down the
digital vortex is not a positive
way to start the day, as
your mind gets distracted
and stressed. [Instead,] get
some natural sunlight when
you wake. This gets all those
good hormones up and racing,
enabling some great space to
practise gratitude or yoga ...
or coffee drinking.” – Turia wh
DECEMBER 2019 womenshealth.com.au 43
 Seoul
Searchin
It’s the wellness destination you weren’t
expecting. WH’s Deputy Ed travels to South
Korea to discover what’s good for the Seoul
I’m being schooled by South
Korean seniors. Funny thing is,
only a couple of hours ago I was
thinking how cute they looked in
their hiking boots and cargo pants,
walking poles in hand, as several
groups my parents’ age laughed,
and casually made their way to
the base of Suraksan Mountain.
Our Airbnb Experiences guide,
expat Zohid, told us that the hike we
were undertaking would be easier
than the trail through Dobongsan
Mountain, the original planned hike.
That idea had been destroyed,
literally, by typhoon Lingling, who
had thrashed her way through the
capital the day before and left a trail
of broken branches in her wake.
Luckily, Suraksan was open, and as
we overtook the local sexagenarians
on the way there, I made peace
with the idea that the four-hour
44
By Lizza Gebilagin
walk would be more of a stroll than
a challenge. The views of Seoul
from the top would make up for it.
Sitting on a boulder at the first
peak to catch my breath, I look
around me. Beyond the greenery,
the city of Seoul stretches far out
below: national park and skyscrapers
side by side. It’s the reverse of the
view we saw yesterday from the
123rd floor of Seoul Sky at Lotte
World Tower in the heart of the city
in Songpa-gu. Lingling disrupted
that outing too, rolling through
Seoul after we’d finished taking our
photos, the 60km winds so strong
we were stuck in the lift 555m above
ground for an agonising 20 minutes.
Right now, I’m not as anxious as
I was when I was trapped in the lift,
but I can already imagine how happy
I’ll feel when we head back down.
And not only because Zohid tells
us it’s a tradition to drink makgeolli,
a Korean rice wine, after a hike.
Nope, it’s because I’ve severely
underestimated the path and my
fellow hikers. Those poles aren’t the
accessories of enthusiastic Saturday
strollers but essentials that make
walking up the rocky path much
easier. There are parts so steep and
slippery that steel ropes have been
embedded into the mountainside
to help people pull themselves
up. Even with that, along the way I
still need help from Zohid and the
impressively fit older locals – they
hold out their hands for me, or
offer encouragement through a
smile, and laugh as they call out,
“Makgeolli!” The promise of the drink
dangling like a reward in front of me.
It takes another 90 minutes of
intense concentration during the
descent, and a few bum falls, before
 f itsp o travel

GUT-FRIENDLY GOODNESS
We’ve only become obsessed with At the base
fermented foods in the past few of Suraksan
Mountain –
years, but Koreans have been all before the real
over gut-friendly goodness for an challenge starts.
eternity. There are 200 types of
the most popular fermented K-dish
of all, kimchi, according to Grace
(@platehan), our kimchi-making
teacher, and just as many ways to
eat it: as a side dish, in a pancake,
as part of a tuna stew or as the star
ingredient of the best dumplings
I’ve ever eaten at Gwangjang
Market in Jongno-gu (above).

That tower on the left is PAMPERING, K-BEAUT Y ST YLE

Seoul Sky – where I got
stuck during the typhoon!
And me below before it hit.
The city that helped ginseng, and massaging
bring sheet masks to the me. And this is a few
world is one where you hours after the hike.
have to treat yourself. My It’s the perfect recovery
first pampering is at the tool. Pamper number
flagship store of prestige two is at Spa 1899
brand Sulwhasoo in Donginbi in Myeong-
Gangnam-gu (right). dong on my last day in
For 90 minutes during Seoul. I think of it as
the Heritage Ginseng pre-recovery for the
Journey, the beautician flight home. This time,
goes back and forth red ginseng is the key
between lathering ingredient and even
my face in at least 10 though the spa itself
different Sulwhasoo isn’t quite as luxe as
products, many infused Sulwhasoo, the massage
with the hero product is so much more relaxing.

FITNESS LOVERS’ HOME

I split my time between the
we’re back at the base and sitting Novotel Suites Ambassador
on plastic stools in the front of a Seoul Yongsan, and the
Novotel Ambassador Seoul
small stall, about to have my first Dongdaemun (below), an
taste of makgeolli. “Geonbae!” excellent choice if you want
Zohid toasts. We sing back the to be close to Dongdaemun
Korean for cheers. I don’t know if
Design Plaza and the food fest GETTING
that is Dongdaemun Market. THERE
it’s the relief of surviving the tough Both hotels have excellent You can now
trail, the dehydration from the long gym facilities and all-you-can- save more
walk, or the alcohol after burning eat breakfasts. They’re also money
*FLIGHTS SUBJEC T TO GOVERNMENT AND REGUL ATORY APPROVAL.

a short walk to the subway, for kimchi

4000-plus kJs, but that ice-cold SEOUL FOOD making it easy to get around dumplings,
PHOTOGR APHY: LIZZA GEBIL AGIN; GET T Y IMAGES; SUPPLIED

drink tastes a lot like heaven, and
a little bit like kombucha. We
get through two bottles and two
servings of homemade kimchi,
fermented by a joyful old woman
who runs the stall. Accomplished
and giddy (read: slightly drunk),
we make our way back into the city.
That 64 per cent of South Korea
is covered in forest and home to
many hiking trails, is the first of the
unexpected wellness offerings of
my visit. And there are plenty more…
Good food is also good for the soul. the city’s varied attractions, because Jetstar
Before starting the five-course from the historic streets and is launching
Seon, or Joy of Meditation menu antique wooden houses of flights directly
at Buddhist temple food restaurant Bukchon Hanok Village, to the to Seoul
Balwoo Gongyang, I read the neon lights of the restaurants (Incheon)
pre-meal chant on the wall, “I will and clubs in Itaewon-dong. from the Gold
take [the food] as medicine to get Coast from
rid of the greed in my mind and to December*.
keep my physical being in order Woo hoo! They
to achieve enlightenment.” I don’t leave three
leave the restaurant any wiser, but times a week
the reminder to be mindful helps with fares from
me slow down and enjoy the food. $309 one way.
Head to jetstar.
com for all the
details. wh

DEC EM B ER 2019 wo menshealt h.com. a u 4 5

 Th
B y Ta n i a G o m e z

Change
Game
Navigate even the trickiest life shift with
insights from women who’ve been there

Mixing up your workout.

Scoring a promotion. “It’s OK to take
Picking a new Messina
flavour. Change is exciting,
a career leap”
Genevieve Rosen-Biller, 29,
right? But even positive
left a decade-long journalism career
ones can come with some
behind to focus on her side hustle
emotional fall out, according
to researchers over at the
“The idea for after-hours an office and
University of Groningen my business, thing.’ When it a great team
in the Netherlands. Bed Threads, came to leaving within a year
“We somewhat expect came about my journalism and a half.
negative life transitions to when I moved job and going When it comes
into a new full time with to starting a
be linked to heightened apartment and Bed Threads, I business or
stress levels,” says Dr was looking for definitely felt embarking
Elise Bennik, the clinical new sheets. the fear. But I on a career
There was a gap told myself the change, do your
psychologist behind the in the market worst thing that research and
research and a specialist for a pure linen could happen due diligence,
in change. “What we’ve bedding set. was nothing whether that’s
The idea stuck compared with signing up to
discovered is that even the best thing a course or
with me and,
positive changes can for two years, that could. getting work
produce depressive I worked on The moment experience.
symptoms – especially if you it alongside I worked out I I spoke to so
my day job could replicate many contacts,
go through multiple changes until finally my salary just listened to
in a short time period.” launching the with Bed podcasts and
So, how can you work brand in 2017. Threads, it read lots of
But, after a gave me the interviews to
through the highs and while, I didn’t confidence to arm myself
lows to settle into your feel like I was resign and with knowledge.
new normal? These stories giving either turn my side That way you
of navigating change will job my best. hustle into know you’ve
I thought, ‘If my main one. made the
help you find your way. this business is I’ve gone best possible
going to become from working decision with
something, it on the couch at the information
can’t be an home to having you have.”

46
 well b ei ng

“Don’t let
overthinking
hold you back
from adventure”
Just book the plane ticket, says
WH Features Editor Alex Davies, 32

“I’d always year can be the Sydney

liked the idea tough. But, Harbour Bridge.
of living in whether it’s My advice?
Australia, but across an ocean Save more
it wasn’t until or state border, money than
I was made a location move you think you
redundant from can reveal need. Don’t be
a job in the UK strength you afraid to reach
that I decided may not expect. out to friends
to make the Strength to of friends, or
move. I worried put yourself that woman
I’d talk myself out there when your sister’s
out of it, so I it comes to neighbour
just kept telling building up used to work
friends and fresh work with. One of
family I was contacts and my closest pals
going. In the making new here is someone
end, I’d told so mates. Strength I met through an
many people to do things editor I worked
that I had no by yourself with only briefly
choice but to (especially in London. Also,
book the flight! when you’re walk a lot – it’s
It’s been five still working the best way to
years now and, on that whole explore. Lastly,
while life is mates thing), pat yourself on
great, that first from eating the back every
meals and now and then;
travelling making any
to climbing sort of leap, no
matter the size,
takes courage.”

“Self-care helped
me heal from
heartbreak”
The end of a long-term relationship
helped Christine Labour, 35,
to rediscover her identity

“My boyfriend of three years had been distant

for weeks until, one night, I confronted him and
asked if we were done. He said yes. That was it.
The hardest part of the break-up?
Realising that I was in my mid-30s, had
spent years with someone I thought I was
going to spend the rest of my life with and,
now, the goalposts had suddenly moved.
But then I started to focus on the things I liked
doing before being with my ex-partner, like
baking and travelling. When I was having a bad
day, I’d sit down and write about it as therapy
for myself. I made the healing time about
becoming more confident and happy. I’m in
a great new relationship now, and if I bumped
into my ex on the street, I know I’d be OK.”

DECEMBER 2019 womenshealth.com.au 47

we l l b ei n g

Change
“Try different Your Mind
things to find How to have a good change, by Lara
Young, lifestyle coach and author of

your purpose” 52 Adventures to Change Your Life

After retiring from life as an elite Fact-check your fears

swimmer, four-time Olympian Leisel Jones, “If something feels impossible,
34, had to work out who she was outside of the water work out why. Make a list of the
reasons why you feel like you’re
unable to achieve your goal,
“My last day loved. I about to then go back through it and think
in the pool tried working pick up my about whether those beliefs
was at the nine-to-five in psychology are true or false. Give yourself
2012 London an office, but I degree again the opportunity to accept
Olympics. I struggled with at the end your own potential.”
knew I couldn’t it because of the year.
see myself I like being Exercise
continuing physically and staying Be your own cheerleader
to the next active. I’ve healthy is still “Remind yourself of how
Games, and I taken on so important adaptable you are by listing
had achieved ambassador to me. I’ve had everything you’ve already
everything I roles with to be a bit more succeeded in. Maybe you survived
wanted to. In FatBlaster and careful with a tricky internship to secure your
my gut I knew Beyond Blue, what I eat, as first job, or got over your ex
it was the and have been my appetite is while finding a new place to live.
right decision exploring still the same If you’ve overcome obstacles
to retire. opportunities as it was when I before, you can do it again.”
Still, it took working with was swimming.
me a really long athletes and I still work out
time to figure their wellbeing. and do strength Prep your tribe
out what I There are so training three “Whatever the change, you don’t
wanted to many things to four times need to live it alone. Seek the
achieve [after I’ve learnt a week – it’s counsel of your friends and warn
that]. I did a throughout my something I them that you might need to lean
few media career that I like doing on them more than usual in the
roles, including would love to for myself. coming months. Even if they’re
working on the extend to other I haven’t not around, they can support
Commonwealth people and been back in you via WhatsApp or FaceTime.”
Games, which I athletes. That’s the pool since
one of the retiring, though
reasons I’m – I like to keep Have a sense of purpose
my hair dry
“Set a long-term goal, then, if you
these days!”
make a change and it doesn’t go
to plan, you can adapt your
response accordingly. If you ADDITIONAL WORDS: CORINNE REDFERN. PHOTOGR APHY: GET T Y IMAGES; SUPPLIED
moved cities for your career, but

“Get outside daily you’re struggling to meet people,

can you use this opportunity
as a new parent” to work harder without the
distractions of going out?”
Becoming a first-time mum this year to Lucas,
five months, has overhauled 34-year-old
Claudia Nand’s mindset as well as her sleep

“The first few weeks [of
motherhood] were a complete
blur. I hardly slept and nursing
didn’t come naturally, but
eventually you learn to relax.
I’ve always accepted change,
adjusted to it and moved on,
and I feel like I’ve taken that
approach with Lucas, too. It’s
about accepting: that my body
has changed completely, and
loving it for what it’s done;
that sleep will never be the
same; and that my house isn’t
going to be totally clean. But,
I always told myself I wouldn’t
allow those types of things
to interfere with Lucas and I
and the relationship we have.
Being at home all the time
can be isolating, so I make
an effort to get outside daily,
whether it’s just a stroll around
the shops or going to a cafe.
And while it doesn’t happen
too often right now, I try to
schedule catch-ups with my
friends to maintain those
important relationships.
Navigating this new chapter
has definitely been tough,
but the love I feel for Lucas is
beyond my expectations.” wh

48 women s hea l t h.co m .a u D E C EM BE R 2019

 NEW PODCAST

In this brand new podcast , we chat to movie stars, athletes,

musicians, industry experts and extraordinary blokes about how
they have overcome adversity to find strength in their lives.

HQJWK6HVVLRQV
0HQ·V+HDOWK6WU
Episode 1
Download the Men’s Health Strength Sessions
podcast on your favourite streaming app or visit
menshealth.com.au
 Tidy Life,
Tidy Mind
Simple but true: life editing
starts with the small stuff.
A fun fact that continues
to be confirmed by health
and wellness experts,
including professional
organiser Vicky Silverthorn,
who named her book, Start
With Your Sock Drawer,
after that very idea. Yep,
de-cluttering is everywhere
right now. From the cult-
like Marie Kondo method
(keeping only things that
spark joy) to YouTuber
Anna Newton in her book,
An Edited Life, which
encourages us to reduce
‘cognitive overheads’
by keeping on top of
everything from budgets
to social calendars. We’ve
now even started editing in
micro (do you really need
all those apps on your
phone?) and in macro (do
you really need all those
friends in your life?). Yet,
what sounds like a recipe
to lengthen your to-do
list is offering an escape
from stress and delivering
more than the sparking
of joy: it’s primed to quell
mental overstimulation.
Here’s how to get zen...
50 wom en sh ea lt h .co m. a u D E C EM BE R 2019
Great news for all you KonMari lovers!
The greatest plus of streamlining your
life could actually be a healthier mind
Mental Shelf
Multiple studies have confirmed
what your inner adult always
knew about mess: it matters.
Brave researchers from DePaul
University in Chicago analysed the
habitats of uni students, millennials
and baby boomers to examine
the link between clutter and life
satisfaction. As well as confirming
that frustration with clutter increases
with age, the scientists found a
link between clutter and lower life
satisfaction overall. It’s enough to
prove that a floor-drobe or fit-
to-burst bathroom cabinet have
the power to trigger a negative
physical response in the body. A
University of California, Los Angeles,
study of dual-income couples
found that women who reported
that they had a cluttered home, or
a home that needed work doing
to it, had higher levels of cortisol
throughout the working day.
Clutter’s other red flag?
“Neuroscientists at Princeton
University found that clutter
divides your attention, like a trick
of the mind,” explains Dr Jessamy
Hibberd, clinical psychologist and
co-author of This Book Will Make
You Calm. “The visual cortex of the
brain becomes overwhelmed by
task-irrelevant objects, making it
harder to allocate your attention
effectively.” It means that clutter
actually makes it harder to get
shit done. “Every single item you
own, you are responsible for,”
adds Silverthorn. “So whether it’s
By Lauren Bravo
something tiny or something big, it
takes up space in your brain.” Apply
that theory to your junk drawer
(you know the one), and feel those
beads of sweat begin to surface.
Clean Up Your Act
On the flip side, taking control of
any kind of disarray in your life can
act as a restorative antidote. It’s
the reason Kondo, Newton et al.
are being held up as gurus, despite
only telling us what we should
already know. Beyond the instant
appeal of a tidy room, studies
have found clutter-free spaces
improve creativity, boost mood
and elevate performance in tasks.
Then there’s the stuff that’s a little
harder to quantify. “I’m telling you,
when you wake up in the morning
and go to get your socks out, you
will buzz,” says Silverthorn, who
chose the sock drawer reference
for the title of her book because
she believes simple changes are
the most positive way to overhaul
your life. It’s the feeling that comes
from getting your shit together.
And it applies to mental clutter,
too: the hens’ night of a friend of
a friend that you agreed to go on
months ago that’s now costing you
half a month’s rent; the crack in the
bathroom ceiling you’re reminded
of every single time you shower.
“When everyday admin isn’t
getting done and that causes stress,
sometimes you need to press the
pause button on your life, take a
breath and work on one area [at
 mi nd fuln e s s

Seeing
double

a time],” Newton says. “You’ll find

it has a ripple effect that continues
across other areas of your life.
I know that the more organised I am
with my diary, the more organised
I’ll be with my food shop, holiday
planning, social events, meal prep,
fitness routines – the lot.” With that
comes a welcome sense of calm.

Mission Control
Editing your life is a form of self-care.
Not the commodified, buy-this-$40-
candle kind, but a practical way to
remind yourself that you matter.
“For me, the diary is the foundation
of self-care,” adds Newton. “By
working out where your free
timeslots are, you can add in the
routines and habits that will help
your life run smoother.” That might
mean scheduling your workouts for
the week ahead. If so, science has
your back: a study published in the
Journal of Obesity found that those
who plan their exercise regimen
are more likely to show up for it.
But Silverthorn, Newton and even
Kondo will all admit that how to
keep your life running smoothly
will be different for everyone.
Spending a morning with your bank
statements and a highlighter might
do it for you, as could pausing your
Netflix binge to do a grocery shop
for the coming week. “These little
tasks keep your life running ... they
help you feel organised and on top
of things, and leave more time for
the fun stuff,” says Newton. Things
like origami-ing your knickers.

51
m in d f u l n e s s
Life,
sorted

How to Edit Your Life

Take back control and sort out your clutter
with these genius hacks from Anna Newton

INBOX FINANCES SOCIAL LIFE WORKOUT

Folders are your new
friend. Split your
work into categories
and assign emails
accordingly. Use
the ‘flag’ function
for any emails
you don’t have a
chance to get to so
you can pick them
up the next day.
Inbox overflowing?
Adopt a rule that
works for you, be
it setting an ‘out of
office’ explaining
that you check your
Highlighters at The next time you SCHEDULE
the ready. Print receive an invitation, Start with a bit of
out your bank ask yourself if you data gathering. Is
statement from had to attend it right there something
the past month. now, would you? you’ve done in the
Assign one colour That will give you an past that you’ve lost
to fixed expenses insight into whether touch with? Are your
(rent, mortgage, you actually want mates raving about
bills, transport), to go. If you don’t, a new class? Figure
another to variable start saying no. ‘I’ll out what activity/
expenses (food have to check my class excites you,
shopping, eating diary’, is a useful then identify when
out, entertainment) phrase, but honesty you have time to
and the last one – ‘I’m tired and need do it. In search of
to savings and debts an early night’ – motivation? Recruit
(investments, credit works, too. Another a mate or schedule
card payments). method is to give your workout week
PHOTOGR APHY: MITCH PAYNE

inbox three times
a day, or setting a
designated ‘reply
time’. Consider saved
templates for emails
you send regularly.
This will give you yourself a ‘free and book classes
an accurate idea of nights’ quota during on a Sunday.
your monthly Uber/ the week and month Most find that the
nut butter spend. – diary slots you prospect of losing
Scary, yes, but also can’t fill, giving you money is endlessly
incredibly helpful. time for yourself. motivating. wh

52 wome ns h ea lt h .co m . a u D ECEM B E R 2019

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 DOes it woRk In reaL LIfe?

Period
Coaching
Could your flow be affecting your mojo?
Experts say yes. One writer investigates
B y C y a n Tu r a n

from, ‘How do you feel

about your menstrual
cycle?’ to ‘What are your
Time of the month, lady life goals?’ I write reams,
days, being ‘on’. The list but a question about
of slang terms we use to ovulation forces me to
skirt around referring confess that I wouldn’t
directly to our periods know if I was ovulating
is endless. No wonder if one of my eggs hit
the conversation rarely me in the face. She uses
goes much further. a ‘seasons’ analogy to
Enter: period coaching explain the stages of a
– no, not therapy for your typical cycle. ‘Winter’
womb, but some gentle (days one to six) is the
guidance on how to live curl-up-in-a-ball phase;
your best hormonal life. ‘spring’ (seven to 13)
signals the steady rise
“Women understand of your hormones –
they’re on a rhythm, and your mood; during
but they don’t know they ‘summer’ (days 14 to 21)
can harness how they’re you’re ovulating – feeling
feeling at different times in
their cycle to live and work
in an optimal way,” says
Claire Baker, menstrual
coach and founder of the
platform This Is Lifeblood.
She helps women develop
a connection with their
cycle in order to
find their, ahem,
flow – both in
life and work.
Before our first
session, Baker
sends me a survey,
with questions ranging

54

Ace
your
life,
period
happy and horny; and in
‘autumn’ (days 22 to 28)
you’re about to come ‘on’,
making you moody but,
on the plus side, creative.
We meet on day 21.
Baker encourages me
to start journalling about
how I’m feeling physically,
emotionally and also
spiritually, so I can begin
to identify some patterns.
Over the first few days, I
get loads done, but the
following week I go into
a tailspin. The stress of
work, planning a wedding
and working on a book
ADDITIONAL WORDS: ALEX DAVIES . PHOTOGR APHY: STUDIO 33
project culminates in a
fight with my boyfriend.
A haircut leaves me
beset by anxiety and I’m
crabby at work events.
Eventually, I’m taken out
by a chest infection. On
day 28, in my journal
under ‘spiritually’ I
write one word: ‘dead’.
Baker isn’t surprised. I
did everything my body
was telling me not to do.
The haircut made me
feel self-conscious, and
the work events forced
me to put on a front at a
time when I felt my worst.
“The summer woman is
not to be trusted with
a calendar. She feels so
great that she’ll fill it, but
when autumn comes she
won’t want to do half of
it,” Baker explains. “In
autumn, make time to be
at home. I like going for
a massage or practising
yoga. Lots of women
also want to tie up any
loose ends and tidy up.”
Being conscious of
your cycle can also
help you tackle the
big stuff. Generally,
milestone decisions
reveal themselves in
autumn because it’s
an introspective time,
but that’s not when we
should act on them.
Bleed on it, says Baker,
then act in spring.
While I won’t go so far
as to say I’ve synced my
schedule with my cycle
entirely, I’m making every
effort to live my best
hormonal life. A wedding
make-up trial happens
on day 10 (spring) and
I’m so happy I almost
skip home. Breakfast
with a new work contact?
That’ll go in summer.
Soul-searching with my
best friend? That’s for
autumn – or ‘zero-bullshit
season’ as Baker calls
it. Finally, my period is
working for me. And
it’s about bloody time.
Clamp
Down On
Cramps
Dr Mike Armour, a
women’s health
researcher at Western
Sydney University’s
National Institute
of Complementary
Medicine (NICM),
shares the science behind
beating your period pain
THE TRIED:
SWEAT TO IT
The strongest evidence is
in favour of exercise, says
Armour. “There doesn’t
seem to be a difference
between low-intensity, like
yoga, or moderate-to-high
intensity, like jogging. Do
it regularly – at least two
or three times a week
throughout the month –
for it to be effective.”
THE TESTED:
PUT A NEEDLE IN IT
Acupuncture could also
have your back. “It shows
some benefit in reducing
period pain but, like
exercise, it probably needs
to be done on a regular
basis for several months,”
explains Armour. “However,
the pain-reducing benefit
might last for several
months after treatment has
finished.” Oh, and another
winner? “Use a heat patch
if possible, as these deliver
heat at a safe temperature
for a number of hours.”
DECEMBER 2019 womenshealth.com.au 5 5
wellb ei n g
THE NEW: WEED IT OUT
Fun fact: an American
company offers vaginal
suppositories that contain
cannabidiol (CBD), and
are designed to help ease
menstrual cramps. The
idea isn’t as far-fetched
as you might think.
“These could be very
helpful in managing mild or
moderate period pain, as
CBD appears to have local
anti-inflammatory effects,
and local inflammation
plays a key role in period
pain,” explains Armour.
“However, more research
needs to be conducted.
There is also a need to
understand the safety and
effectiveness before we
can recommend them.”
In fact, Armour is
currently investigating
medicinal cannabis’
potential as a period
pain management tool.
It started after he and
fellow researchers spoke
to and surveyed women
with endometriosis, and
discovered many of them
used cannabis to ease
pain and other symptoms.
“Cannabis was actually
used to assist with
dysmenorrhoea – painful
periods – as far back as
1886 in the US, but our
understanding of how
cannabis actually works on
the body has come a long
way since then,” he adds.
So, watch this space! wh
 N
U I N T E R R U P T E D
is

In our inspiring
PODCAST series, we
chat to game-changing
women about life,
success, health, fitness,
wellness and everything
in between.

Ne w
Epi s
O ut ode
No w
!
Dow
Un i n nload t
favo terrupt he Wom
visit urite st ed pod en’s H
wom ream cast o ealth
ensh ing a n
ealth pp o your
.com r
. au
Simple
ways
to rock
your
fitspo
world

57
 se
If you’re after psychedelics, find
your nearest rave, coz the acids
we’re talking about are the hottest
ingredients in skincare. But with
so many types, it can be tricky
to decode. Here’s a crash course
By Perdita Nouril

58
 skin school

Exfoliating Acids
When it comes to unlocking glow, alpha-hydroxy acids (AHAs) skin, this is a good thing. “At low
are the Holy Grail. “AHAs are hydrophilic, ‘hydro’ meaning water, percentages, about five per cent,
and ‘philic’ meaning loving,” explains Victoria Hiscock, product lactic acid also acts as a humectant,
specialist at AlumierMD. “They interact with water molecules drawing moisture into the skin while
in the upper layers of the skin, which triggers an [exfoliating] it exfoliates,” says facialist Kate Kerr.
effect.” So, which AHA is best for you? Glad you asked! It won’t provide dramatic
overnight results on its
Glycolic Acid own, so if you want instant
Best for: Fine lines around 10 per cent. effects, opt for a formula
This one has the smallest molecules Anything higher is best that combines lactic with
of all the AHAs, so it penetrates the as a one-off treatment. glycolic acid and plenty of
deepest and fastest. “Studies show Watch pH levels, too. antioxidants. This will still
it helps to initiate collagen synthesis Some brands will formulate be weak enough not to
and boost hyaluronic acid [more on their glycolic acid with a cause irritation, but strong
that later] in the lower skin layers, high pH level to counteract enough that you’ll notice
plumping fine lines and wrinkles,” potential irritation, but a difference. In Murad
says Paula Begoun, dermatologist this also weakens the Age Reform AHA/BHA
and founder of skincare brand acid. The ideal pH level for Exfoliating Cleanser ($62),
Paula’s Choice. Glycolic acid is so glycolic should be three to lactic, glycolic and salicylic
ruthlessly efficient that it only takes four. This means the acid acids (we’ll explain that last
one application to yield results. percentage stated on the one soon) work to smooth
The downside? It works so quickly label will be true to form. skin and clear out pores.
that skin can become irritated. “PH levels aren’t always
This is where percentages come stated on the label, so Mandelic Acid
in – the higher the strength, the check the website,” adds Isaacs. Best for: Pigmentation and acne
more likely irritation will occur. If Research in Dermatologic
you’re a glycolic virgin, start with Lactic Acid Surgery showed this was as
formulations between three and Best for: Dry skin effective as glycolic at treating
five per cent. “These will hit the Remember the tale of Cleopatra pigmentation from sun damage,
sweet spot for daily use, because bathing in milk? Well, she was way but with less redness and irritation.
any irritation will be very minimal ahead of the game because sour And further studies suggest it
and will subside after a few milk produces lactic acid. Now also reduces melasma by as much
applications,” says Dan Isaacs, head created synthetically in a lab, this as 50 per cent in four weeks.
of research and development at AHA is gaining a following because Like other AHAs, mandelic’s
skincare brand Medik8. “You’ll know, its molecules are bigger than those micro-exfoliating properties help
because the tingling sensation will in glycolic, so they don’t penetrate lift excess pigment from the skin’s
disappear. However, be sure to give as deeply to trigger that peeling surface. Its gentle approach also
your skin regular breaks. So, use action. If you have dry or sensitive makes it a winner for those with
one bottle of product, then have darker skin tones, who should
a month off.” Once your tolerance avoid glycolic and lactic acids
rises, you can use stronger formulas,

Bioré Pore
Unclogging

ACID
Scrub, $9.99
Neutrogena Looking a bit

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New to acids?
Ultraceuticals
Hydro Boost
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lacklustre? Use
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No problem! Pore Refiner, Keep this to three times a
week to even out
These clever $115 hyaluronic-acid-
skin texture.
formulations The combo of based product
will ease you salicylic acid, in your gym
mandelic acid bag and spritz
(and your skin) and vitamin B3 regularly (even
in uber gently. helps refine the over make-up)
appearance of for a quick hit
enlarged pores of hydration.
and keeps oil
production
in check. Nice!

59
 because the irritation they cause
can lead to post-inflammatory
hyperpigmentation. “This is
because there’s more melanin
in the skin, which means there
are also more melanocytes to
react to irritation and trigger
excess pigmentation,”
explains Dija Ayodele, facial
aesthetician and founder of
the Black Skin Directory.
Mandelic is also
championed by cystic
acne sufferers. “As well
as exfoliating, it also has
antibacterial properties,
which help to regulate
sebum production,” says
Dr Wei Chen, senior
research and development
manager at Dermatologic
Cosmetic Laboratories.
This stops acne forming.
Products with five per cent
mandelic acid will be gentle
enough for daily use. “If the
formulation contains 10 per cent
mandelic acid, it should be applied
two or three times a week, always
in the evening,” says pharmacist
Shabir Daya. Why at night? AHAs
increase your skin’s sensitivity – so
don’t forget to apply your daily SPF.
to acne. “It’s the only acid able
to infiltrate the pore lining, so it
can flush out dirt, dead cells and
trapped sebum,” explains Begoun.
This quickly restores oil flow out
of the pore, so it’s less likely to get
clogged with the debris
that leads to blackheads,
whiteheads and acne.
Strengths of 0.5 to two
per cent are usually gentle
enough for use at home.
Polyhydroxy acids
Best for: Sensitive skin
Just as you get a grip
on AHAs and BHAs, we
add in polyhydroxy acids
(PHAs), such as those
in the Ole Henriksen
PHAT Glow Facial ($68).
While they may not have
the same deep-down exfoliating
skills as AHAs, PHAs boast other
benefits. Gluconolactone is the
most powerful type – it’s also an
antioxidant and has properties
that protect skin from pollution
and UV damage. A powerful
humectant, it keeps the skin well
hydrated and impedes elastase,
an enzyme that causes sagging.

Salicylic Acid
Best for: Oily skin and acne
It’s not just AHAs that will exfoliate
your skin – salicylic is a beta hydroxy
acid (BHA), and it’s kryptonite

L’Oréal Paris Vice Reversa

Revitalift Laser
ADDITIONAL WORDS: IANTHA YU. PHOTOGR APHY:

Microneedling
Renew Anti-
GALLERY STOCK /SNAPPER IMAGES. STILL-LIFE

SkinCeuticals C + Pimple Patches,

ageing Glycolic AHA Serum, $176 The Inkey List $39.95 (8 pack)
Peel Pads, Vitamin C Glycolic Acid The Ordinary Pop this pea-size
$47.50 (30 pack)
PHOTOGR APHY: EDWARD URRUTIA

brightens, while Toner, $17 Salicylic Acid 2% sticker over a spot

Use these glycolic and Glycolic acid Masque, $21.90 and it’ll flood it
glycolic-loaded, lactic acid gently removes dead Over to salicylic with salicylic and
pre-soaked pads remove dead skin skin cells to acid, along with hyaluronic acid.
daily to reveal cells and even out reveal brighter- charcoal and clay, Oil production is
smoother, more skin tone. Now looking skin. Plus, to de-gunk pores eased in the area,
radiant skin, fast! that’s what we witch hazel can and improve yet skin stays
call efficient! help shrink the skin clarity. moisturised.
size of pores.

60 womenshealth.com.au DECEMBER 2019


Moisturising
Hyaluronic Acid
Acid
Best for: All skin types
Hyaluronic acid occurs naturally in the
body and hydrates the skin by binding
water to collagen. It’s a magnet for moisture,
drawing it from the environment to keep cells
plump and healthy. Adding it your skincare
arsenal is paramount because, as you age,
your skin becomes dehydrated more easily.
skin school
BURN
BABY
BURN
Fears about AHAs aren’t
totally misplaced. “I’ve seen a
rise in patients coming to me
with concerns about irritation
from overusing or misusing
acids,” says skincare expert
Dr Sarah Shah. Her advice?
If you haven’t used acids
before, start by working one
into your routine with a wash,
such as Peter Thomas Roth
Glycolic Acid Cleanser ($59).
“This limits the amount of
contact time with your skin
and avoids over-drying.”
Then you can move on to
a serum or peel pads. Just
make sure you’re only using
one acid-based product in
your regimen. “You also don’t
need to start on a single acid
first [products containing
a mix of acids are fine],
but it’s beneficial to help
you understand which
ones work best on your
skin type,” adds Isaacs.
Treatment
L-ascorbic Acid
Acid
Best for: Free-radical damage
L-ascorbic acid (vitamin C, to its mates) is a
potent antioxidant that wards off free-radical
damage caused by environmental factors
such as sun exposure and pollution. If vitamin
C had a star sign it would be Gemini, because
it’s utterly two-sided. On one hand, L-ascorbic
acid is the strongest form of vitamin C when
it comes to dealing with sun damage and
fine lines, yet, it’s also the weakest, because
once it comes into contact with air and heat
it oxidises, rendering it useless. Therefore, a
stable five per cent vitamin C serum will be
more effective than an unstable 25 per cent
serum. How can you spot stable formulations?
The packaging is key. Lancôme Visionnaire
Skin Solutions Vitamin C 15% ($115) comes
in two 10ml bottles, which reduces contact
with air each time one is opened. Stable
formulations won’t contain water, either. wh
61
 f itsp o h ero e s

Hydrate Your Hair Like your Corkcicle, these bottles are essential to your
gym bag, reviving texture in seconds. Let’s refresh...
B y I a n t h a Yu P h oto g r a p hy by Edwa rd U r r u ti a

So, Your
Hair Is...
Colour Treated
The addition of ivy leaf
extract can help prevent
pesky moisture loss, while
Icelandic moss is there to
strengthen bleached hair.
Kevin.Murphy
Staying.Alive, $35.95

Pretty Fine
Mist this into roots,
mid-lengths or ends
to build serious volume.
Bonus? This one’s 100
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infused with menthol
to invigorate your
post-spin-class scalp.
Pureology Clean
Volume Instant
Levitation Mist, $38.95

Curly Or Wavy
Texture fallen flat
after your workout?
This ultra-fine mist is
packed with vitamins
and proteins to coat
hair evenly and give
each coil back its bounce.
John Frieda
Frizz-Ease Daily
Nourishment Leave-In
Conditioner, $16.99
Spritz a
Forever Oily kind of
Become Becky with the
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good hair thanks to this
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that removes dirt and
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R+Co Spiritualized Dry
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On The Dry Side

Love a soft sand run?
Sweat and sun can zap
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the damage by spritzing
this refreshing spray
loaded with aloe vera.
Christophe Robin
Hydrating Leave-In Mist
with Aloe Vera, $51 wh

63
 The Upside bikini top,
$119, and bottoms,
$129; Teva sandals,
$99.95; Brie Leon
earrings, $129;
Samsung Galaxy
Watch Active, $349;
By Charlotte ring, $89

64
 s t yl e

The WH
STYLE
GUIDE
to
SUMMER
FITNESS
(And Chill)
FROM HITTING THE SURF TO LAZING POOLSIDE
– NO JUDGEMENT – HERE’S THE HOT NEW GEAR
THAT WILL POWER YOU THROUGH THE SEASON
St yling by Emma Read Still-life photography by Edward U rrutia

DECEMBER 2019 womenshealth.com.au 65

 COLLECTION
T R I AT H L O N
1 2 4

10

9 3
11

12
5

14

18

13

17

15
16

1 Sony WF-SP900 Sports Wireless Headphones, $499.95 2 Nike shorts, $40 3 Under Armour sneakers, $130 4 Flightmode crop,
$69, and leggings, $119, Stylerunner 5 Nike sports bra, $50 6 Duskii crop, $110 7 Good American shorts, $140, David Jones
8 Under Armour headbands, $20 (pack of 6) 9 More Body leggings, $109 10 Nike armband, $50, The Iconic 11 Good American
sports bra, $125, David Jones 12 Running Bare catsuit, $119.99 13 Nike Free Run 5.5, $170 14 ASOS sunglasses, $32
15 Seafolly surf suit, $189.95 16 The Upside swim top, $149 17 Tommy Sport jacket, $299 18 Speedo shorts, $50

66
 s t yl e

COLLECTION
SURF
2

3 5

1 4

16

15

14

12
8
13
9

11
10

1 Salt Gypsy surfboard (fins not supplied), $755 2 Running Bare bikini top, $74.99, and bottoms, $64.99
3 Billabong wetsuit, $149.99 4 Hurley wetsuit top, $119.99 5 Roxy wetsuit, $229.99 6 Billabong shorts, $49.99
7 Billabong beach blanket, $79.99 8 Triangl bikini, $99 9 Teva sandals, $89.95 10 Oscar Wylee sunglasses, $269
11 Code B bikini top, $110, and bottoms, $80 12 Seafolly bikini top, $119.95, and bottoms, $59.95 13 Seafolly bikini top,
$79.95, and bottoms, $59.95 14 Cotton On bottle, $19.99 15 Billabong surf suit, $129.99 16 Crumpler beach bag, $169

DECEMBER 2019 womenshealth.com.au 67

 COLLECTION
S . U . P.
3
2

11 7

9
10

1 Fossil Sport smart watch, $399 2 Le Specs sunglasses, $89 3 Roxy swim top, $79.99, and bottoms, $49.99
4 Mambo slides, $15, Big W 5 Duskii paddle suit, $295 6 Hurley backpack, $49.99 7 Oakley sunglasses, $176 8 Andie
swimsuit, $150 9 Le Specs sunglasses, $69 10 Bonds paddle suit, $89.95 11 The Fold bikini top, $150, and bottoms, $110

68
 s t yl e

COLLECTION
POOLSIDE
3

1 4

13

FREE
GIFT
Get this towel when
you subscribe to 9
WH! See p110.
5

12

11
10

8
7

1 Sun Buddies sunglasses, $250 2 Marysia bikini top, $160, and bottoms, $160, Matches Fashion 3 Marysia swimsuit, $471, Matches Fashion
4 Seafolly bag, $79.95 5 Bose SoundLink headphones, $319, Amazon 6 Twosix. swimsuit, $129 7 Billabong visor, $35.99 8 Superga slides,
$69.95 9 Marysia top, $842.92 10 The Upside swimsuit, $199 11 Matteau swimsuit, $300 12 Triangl swimsuit, $129 13 Mayde towel, $39.95

DECEMBER 2019 womenshealth.com.au 69

 COLLECTION
TRAINING
2

1
3

13
4

12

7
11

10
5
6

1 ASOS sunglasses, $32 2 Speedo swim cap, $24.68, and 3 swim goggles, $35, Amazon 4 P.E Nation x Speedo
paddle suit, $160 5 Hurley bikini top, $89.99, and bottoms, $49.99 6 Seafolly swimsuit, $169.95 7 Fitbit Versa 2,
$329.95 8 Under Armour bag, $40 9 ASOS swimsuit, $50 10 Andie swimsuit, $150 11 Running Bare 2.2 litre water
bottle, $39.99 12 Roxy bikini top, $65.99, and bottoms, $59.99 13 Billabong bikini top, $59.99, and bottoms, $49.99

70
 s t yl e

COLLECTION
BE ACH LIFE
1
2

13

4
12

14

11

9
10
8
PHOTOGR APHY: STEVEN CHEE (MODEL). MODEL: ELIZABETH @ PRISCILL A’S

1 Fella bikini top, $143, and bottoms, $77 2 The Fold bikini top, $140, and bottoms, $70 3 Cotton On bikini top, $19.99, and
bottoms, $19.99 4 Seafolly bikini top, $79.95, and bottoms, $59.95 5 Bec + Bridge swimsuit, $150 6 Seafolly bikini top,
$79.95, and bottoms, $79.95 7 Bonds bikini top, $34.95, and bottoms, $29.95 8 Twosix. bikini top, $69, and bottoms, $59
9 Sony SRS-XB12 Extra Bass portable speaker, $79 10 Lorna Jane swim sports bra, $69.99, and bottoms, $49.99 11 Fella swimsuit,
$220 12 The Fold bikini top, $130, and bottoms, $70 13 Bose audio sunglasses, $295, Amazon 14 P.E Nation bag, $229 wh

DECEMBER 2019 womenshealth.com.au 7 1

 By Penny Carroll Photography by Steve Baccon Styling by Emma Read

72
 c ove r exc l u s ive

Keeping
up
with...

P.E Nation
top, $195;
Under
Armour
shorts, $40,
and HOVR
sneakers,
$220

73
 P.E Nation
sports bra,
$119; Apple
40mm
stainless-
steel watch
(worn
throughout),
from $1099

74
 c ove r exc l u s ive

even know I was gone,” Kayla

Exactly six weeks after giving birth
to her daughter Arna via C-section,
Kayla Itsines excitedly prepared for
her fitness comeback. She planned
a low-key return to working out
– a power walk on the treadmill.
“I am never going to forget it,” she
says. “I wanted to do a proper
walk, at pace, and see how I felt
in terms of fitness. Well, I lasted
13-and-a-bit minutes. I stopped
and got off and I was like, nope,
not ready … even just one leg
after the other felt really weird.”
She laughs about it now, but it rattled the usually hyper-
fit, energetic personal trainer. After years of saying ‘hell,
yes!’, her body simply said ‘yeah, nah’. And it wasn’t
the first time Kayla’s athletic body had surprised her
since falling pregnant with Arna, who’s now an adorably
chubby-cheeked seven-month-old. Pregnancy had
been a wild ride of morning sickness, headaches and
groans. Posing on a windswept
beach, the 28-year-old looks her
regular strong, toned self – if you
didn’t know she’d recently been
pregnant, you’d never guess.
Cue outrage: when Kayla posted
one of her signature mirror selfies
in a crop top and bike shorts on
Instagram a couple of months
after giving birth, the backlash
was swift. “These kind of pictures
are exactly the kind that makes
women hate their bodies,” one
commenter sniped. Yes, that’s right,
Kayla was shamed for bouncing
back too quickly – ironic, given
her slow approach. “Everyone is
entitled to their opinion,” she says
diplomatically, then laughs. “I loved
[how] the articles that came out
after that were like, ‘You’ve got to
remember, Kayla’s a trainer and,

“
extreme lethargy. Recovery from the caesarean – a major
surgery – required bed rest. And now she was back to
square one in the gym, too. “It was a real confidence
shock,” Kayla admits. “Being a trainer for 10 years and
then you walk into the gym and you feel like a complete
beginner because you’ve never given birth before and
you’ve never had this type of surgery before … you’re
apprehensive and you just don’t know! It’s the unknown.”
We’re only 12 minutes into our phone call when Kayla
shares this story, making me feel like I’m catching up with
a mate, not the Kayla Itsines, creator of the viral BBG
ebooks, multimillionaire co-founder (with fiancé Tobi
Pearce) of fitness app Sweat and arguably the world’s
most influential PT. She talks rapid-fire fast and I get
the impression that ‘Kayla time’ is similar to ‘Beyoncé
time’ – that is, she’s the kind of efficient high achiever
who manages to squeeze more out of 24 hours than the
rest of us. But, having a baby has forced her to take her
sneaker off the pedal. After that anti-climactic treadmill
workout, she committed to taking her fitness reboot
slow and steady, working with a physio to ensure she you know, this is her job.’ What you
eased back in safely. “I was willing to wait and that was start with is a bit of muscle memory,
probably my superpower,” Kayla says, “because I was which is my job, because this is
able to recover really, really well and heal really well”. my life and my body.” But like so
It shows – or rather, it doesn’t. A couple of weeks many posts on Instagram, that one
before I call her in Adelaide, Kayla had raced to Sydney selfie didn’t tell the whole story, she
for our photoshoot, her first since having Arna (and her explains. “I was back into training
first heart-wrenching trip away from bub). “She didn’t after six weeks and there was a

DECEMBER 2019 womenshealth.com.au 75

c ove r exc l u s ive
journey. I'd put on 14, 15 kilos, so it
wasn’t like I put on nothing!” she
adds, a little exasperated. “I put on
the weight and I am working hard ...
I have worked really hard.”
Kayla took the furore in her
stride – “this isn’t the first time,”
she says matter-of-factly, pointing
out that her active pregnancy also
attracted criticism – but she was
buoyed to see the 11.8 million-strong
Instagram community she’s created
(affectionately known as Kayla’s
Army) rally around her. “You can
see the comments, the amount
of positivity that surrounded
that whole experience – it was
incredible,” she says. “Ten, 15 years
ago, there wouldn’t have been that
sort of [female] empowerment –
there wouldn’t have been women
supporting women like how it’s
done today. It was like, wow, women
are really jumping on board and
saying ‘well done, congratulations’,
and I thought that was amazing.”
Reality check
If there’s one thing Kayla wants you
to take away from her pregnancy
and postpartum experience,
it’s that every body is different.
She gets why some followers
were dismayed by her seemingly
effortless return to pre-baby shape,
because she also found herself in the
comparison trap after giving birth.
“The caesarean was something I
discussed with my doctor, and that
was the best way [for me] to go and
it was great! It was just the recovery
after that,” she explains. “My cousin
gave birth just after me and I felt
like I was comparing a lot. She had
a natural birth and was up and fine,
walking around, and I was in bed.”
Pregnancy came with a similar
reality check. “I just thought, when
I get pregnant, because I have such
a good base level of fitness, I’m
going to feel great,” she reflects. In
reality, it was four months straight
of morning sickness, plus endless
headaches, low energy, acid reflux
and, towards the end, sciatic nerve
pain and restless legs. “I have friends
who’ve never worked out a day
in their life and they had fantastic
76
pregnancies. And then there was me and I got hit with
– I can’t even explain! – it was quite severe,” she says.
“The main message [I want to send] is not to compare
yourself, because everyone’s experience is different.”
It’s a pertinent lesson for this new season of her
life, but it’s also one she plans to instil in her daughter.
“Growing up, my family taught me not to compare
yourself. My mum and my grandma, actually, never
said a bad word about their body, they were always
so positive, and I really want to show Arna that,” Kayla
says. “I want her to be positive and think about her body
in a positive way, but also, first and foremost, I want to
teach her that you can still be successful and be a mum
and a woman, and your strength comes from within.”
Mum goals
There’s no doubt Arna will be learning some serious
‘mumpreneur’ moves from Kayla. Pregnancy and
postpartum fitness woes aside, Kayla has taken to
motherhood like she did global fitness domination –
quickly. Now that Arna’s here, “everything has changed
– but I feel like it has changed in a really good way”.
They might be a high-flying power couple in business,
but when it comes to parenting, Kayla and Tobi are
all of us. Kayla’s voice warms as she recalls how they
both cried when their little girl was delivered and how
Tobi “fully ran off with her” when Arna was placed in
his arms. “When she came out, [Tobi] burst into tears
and forgot to give her to me,” Kayla chuckles. “He
actually took her and walked off with her and I was
like, ‘can you bring her to me?!’ He was really cute.”
Running the business together makes it easy to
share parenting duties, she adds, although she’s
only working part-time for now, popping into the
office a couple of days a week with Arna in tow.
“It’s definitely challenging, but we’re just adapting
and learning every single day,” she says. “I think
we’re doing a really good job, if I do say so myself!”
She also gives past Kayla a shout-out for making
a mum-friendly workout program. “I’m loving
myself for creating it for just 28 minutes, because Twosix.
top, $79;
that’s literally the only amount of time I have, Running
and sometimes I don’t even have that.” Bare
shorts,
What’s on the agenda for 2020? Continuing to $79.99;
grow the Sweat empire globally, building back up to Veja
Condor
full-time work and travelling with Arna are top-line sneakers,
$200
priorities. “It’s going to be big,” she says, excitedly.
Not so different from pre-baby Kayla, perhaps,
but the real change isn’t to be found in her postpartum
body, her chin-up tally or her slightly more relaxed
work schedule: it’s a deeper shift. “I’m trying not to
say things that are so corny, but [motherhood] just
makes you appreciate so much in terms of your body,
your family, the support system that you have,” she
explains. “It’s an appreciation for everything that’s
around you and a new look at life. I feel this huge
responsibility for Arna, and I feel that for my community
as well. My whole outlook is completely different.”
 Wedding plans
“Don’t even talk to me
about that! Tobi is the
one pushing for it and
I’m like, ‘we don’t have
time’ … I want Arna to
be our flower girl, so I
think let’s wait till she
can walk a little bit.”

Pregnancy
saviours
“The [BBG]
community
recommended a
pregnancy pillow,
which was my
lifesaver. For acid
reflux, they said
More kids Fruit Tingles.”
“Tobi and I want
more than one
baby, for sure,
[but] give me a
couple of years till
Arna can speak,
and then another
one, definitely.”

Fitness goals
“I’m doing my program,
three to four [times]
a week for 28 minutes.
I’m back to where I was
before in terms of what
levels of BBG I was able
to do, but there are some Her go-to
things I’m building up to,
which are strength-based.
energiser
I can do a few chin-ups, “Music – that’s my
but not 15 in a row.” thing. If I can’t be
bothered doing a
workout, I’ll put on
a little bit of a mix and
be like, right, ‘I’ve got
a bit of energy, it’s
fine.’ Music can change
your whole mood.”

DECE MB ER 2019 womenshea lth.com.a u 7 7

 c ove r exc l u s ive

2
A
B

B SEATED ROW
12 REPS
(a) Sit up tall with legs extended and a band around
flexed feet. Holding the ends of the band with an
overhand grip, extend your arms in front of you.

1
(b) Using the muscles in your shoulders and back,
bend your elbows outwards and back to increase
REVERSE LUNGE AND KNEE-UP the tension in the band. (c) Inhale and extend your
A
16 REPS (8 PER SIDE) elbows to return to the starting position. That’s one rep.
(a) Stand with feet shoulder-width apart.
Inhale, then take a big step backwards
with your right foot, landing with both
knees at 90 degrees. (b) Exhale, transfer
your weight onto your left foot and then
bring your right knee to your chest.
(c) Inhale and lower your right leg to return
to the starting position (without resting
your foot on the mat if you want even more
of a challenge). That’s one rep. Keep going.

Got a mat and two resistance bands? Good stuff. Each of these six exercises targets
a different muscle group, so you’re in for an awesome full-body workout. Keep
B
an eye on your technique and pick up the pace as you get acquainted with the
moves. Do the specified reps for all six moves, then go back to the start. See

3
how many laps of the circuit you can get through in 12 mins. Aaaaand, go!

6
POP SQUAT
10 REPS LAY-DOWN PUSH-UP

PHOTOGR APHY: JASON LEE (EXERCISES). HAIR: GAVIN ANESBURY. MAKE-UP: HEIDI SCARLET T KING
(a) Stand with both feet 10 REPS
together. Inhale, then (a) Start in a high plank position.
exhale and hop up. Land Inhale and lower your torso to the
softly in a sumo squat mat. (b) Extend arms out in front
position with your feet of you, then bring them back in

4
slightly further than towards your body and place
A B them on either side of your chest.
shoulder-width apart.
(b) Bend your knees until (c) Exhale as you push through
your thighs are parallel with your chest and extend elbows
the floor. Inhale, then push to lift your body back into the
through your heels and starting position. That’s one rep.
hop, landing in the starting
position. That’s one rep. wh
HEEL TAPS
20 REPS (10 PER SIDE)
(a) Lie on your back, arms by
your sides. Bend your knees with
feet hip-width apart. Slowly lift

5
your head, shoulderblades and
arms off the floor, and draw your
belly in towards your spine.
(b) Bend your torso to the left
to touch your left ankle with your
left hand. Return to starting
A B C
position and do the other side.
Alternate for 20 reps, inhaling for
four reps and exhaling for four.

FRONT AND
SIDE RAISE
10 REPS
(a) With your feet in the band loops, hold a handle in each hand with an overhand grip,
arms extended. Inhale, then while exhaling, gently raise the handles up to chin height.
(b) Inhale as you slowly lower the handles back to the starting position. (c) While exhaling,
bring the handles to the sides of your body. Raise the handles outwards and upwards to
shoulder height, drawing your shoulderblades down and back. Inhale, then lower the handles
to return to the starting position. Alternate between front and side raises for the reps.

78 wo m en s hea l t h.co m . a u D E C EM B E R 2 019

 “Hey Google,
play Flight Facilities.”

Google Nest Mini

Requires Wi-Fi and compatible device.

 See food
diet,
anyone?

80
 The WH
Guide to
Smarter
Eating

It’s No
Coincidence
That the Word
Diet Contains
the Word Die
...Because that’s what you want
to do after trying whatever
highly restrictive craziness
is trending right now. Well,
enough! Turn over for our
expert-led way to peak health
By Paul Kita Photography by M ike G ar ten

81
 Pro
Wanna hear something interesting? In
the most recent Australian Bureau of
Statistics survey, more than 2.3 million
Aussies aged 15 and over said they were
on a diet to lose weight. Topping the
approaches were intermittent fasting,
paleo and gluten-free. It’s no wonder
dietitian Dr Chris Mohr says, “One of the
main questions I get from clients now is, WHY PROTE IN ’S
‘Which diet is best for me?’ It used to I M P O R TA N T : It’s the essential
be, ‘Is going on a diet a good idea?’” nutrient for helping you sculpt
You’d think with all of the fads around, the bod you want. Let us list the
at least one would stick. But in 2017, La multiple ways we love it: protein
Trobe University researchers reviewed 25 helps decrease hunger, builds and
weight loss programs and found that they maintains muscle, fortifies your
“frequently fail to produce modest but bones, improves brain function,
clinically meaningful weight loss, with aids your immune system and can
high rates of attrition”. In other words, even pick up your groceries when
diets often backfire after a few months. you’re strapped for time. Kidding.
Which leads us to this pearler: the
best diet isn’t sexy and it doesn’t have H OW M U C H T O E AT : Roughly
influencer endorsements. Instead, it’s 0.75 grams of protein for every
based on the inclusion of healthy foods – kilogram of body weight. This
not the exclusion of food groups – and is according to current Aussie
will last you far longer than whatever recommendations. So a 70kg
Atkins, Zone, Whole30, paleo, Mesozoic, woman would need about
Bulletproof or keto plan is hot. To help cut 52.5 grams every day. However,
through the trends, we’ve digested the the CSIRO recommends a higher
past 25 years of nutrition info and talked intake of 1–1.6g of protein/kg/day,
to the smartest science experts – all to depending on you and your goals.
provide you with a strategy for peak Chicken breast is great for protein,
health, no dieting needed. Mic. Drop. but so are chicken thighs, tofu,
salmon, pork, shellfish, white fish,
lamb, tempeh and much more.

%
CARBOHYDRATES

40%
FAT
Especially those high in fibre

30%
Fish, nuts, etc.

The daily
breakdown
Though it can depend on how much you weigh and how often you work
out, 8700kJ is a good target to hit every day, our experts say.*
*DON’T GO CR AZ Y COUNTING . THIS IS A GUIDE, NOT A RULE.

82
 The WH
Guide to
Smarter
Eating

teinis queen
SEVEN
UNSUNG
PROTEIN
SOURCES
1. Duck breast
21 grams in 85 grams
Skinless duck breast is
about as lean as chicken
YOU ASKED, breast, and a portion still comes in
WH ANSWERED at less than 835kJ. The taste is deeply
hearty and luscious. Get quacking.
Q: WHAT’S
2. Chickpeas
THE BEST 15 grams in 1 cup
HIGH- They form the base of
snack fave hummus, and
PROTEIN make a great addition to
SNACK? soups, salads and curries. Bonus:
they’re loaded with gut-filling fibre –
THERE ARE THIS A: A shake. one cup has a whopping 13 grams.
MANY GRAMS Not only do
OF PROTEIN most ‘high- 3. Scallops
IN ONE protein’ bars 17 grams in 85 grams
LARGE EGG. Plump, meaty and
and biscuits satisfying, these mollusks
YOU’RE EATING
THEM WHOLE,
on the market taste best seared over medium-high

RIGHT?
fall far short heat on each side till crispy, and
then plonked into a risotto or
of the protein butternut pumpkin soup. So yum.
you need, but
they’re also 4. Edamame
often highly 9 grams in ½ cup

Nail your serve processed. They’re technically

soybeans, and beyond
Some bars being a great go-to sushi bar
Here’s the Australian Dietary Guidelines for serves
of each food group per day: grains 6, vegies 5–6,
with minimal appetiser, they’re delicious in

fruit 2, dairy 2.5, meat 2–2.5. And below are the ingredients salads, noodle dishes and stir-fries.
They’re a solid source of fibre, too.
serves the average Aussie adult is actually getting. are fine to eat Keep a stash in your work fridge.
SOURCE: ABS 2016 on occasion,
especially 5. Fresh
mozzarella
DA I R Y

1.4 when paired

with produce, 18 grams in 85 grams
This cheese tends to
but you’d be have fewer kJs than aged
better off
FRUIT

cheeses, which pretty much gives

1.5 with protein you the OK to stack a caprese salad.

powder made 6. Mussels

into a shake. 18 grams in 85 grams
– Dietitian
M E AT

Try this easy recipe:

1.9 Dr Brian add a bag of scrubbed
mussels to a pot with beer and butter.
St. Pierre Simmer until they open. Serve with
crusty bread for dipping. Drool.
VEG

3
7. Tempeh
17 grams in ½ cup
GRAINS

You’ll usually find this

4.5 fermented soybean
product (tastes savoury, not stinky)
in the fridge section of any good
0 0.5 1.0 1.5 2.0 2.5 3.0 3.5 4.0 4.5 grocery store. Crumble and stir-fry it.

DECEMBER 2019 womenshealth.com.au 8 3

 YOU ASKED,

F ts
WH ANSWERED

Q: WHAT THE
HECK ARE EPA/
Fuel up on DHA FATTY
ACIDS?
A: EPA and
DHA are the
heart-healthy
omega-3s
that your body uses
most easily. You’ll
find them in high
amounts in seafood,
particularly cold-
W H Y FAT ’ S I M P O R TA N T :
The right kind of fats may How fat water fish (because
they carry more fat
actually help your heart.
But wait, 15 years ago your friends
were making heart attack jokes
functions
Science has identified three types of
for insulation). Fish
is always the best
when you went out for pizza. Well, fat cells: beige (neutral), white (not direct source of
turns out scientists unfairly blamed
great for you), and brown (pretty EPA/DHA. So while
fat as the cause of heart disease.
great for you). A healthy diet
promotes brown-fat ‘activity’.
we’re at it, eat fish
New research shows that heart at least twice a
trouble may be caused by issues
Brown Fat
week. – Dietitian
ranging from your parents’ DNA to Dr Chris Mohr
hypertension and inflammation. In

420
fact, good fats may help your heart, Whe en beige-fat activity ‘brow
wns’,
urning increases, inflamm
fat bu mation
in addition to preventing cancer
decreases and the risk o f
and assisting in nutrient absorption. me tabolic disorders decreasses.

H OW M U C H T O E AT : Aim for
six thumb-sized portions daily.
Beige Fat
And get your fats from high-quality

TO
proteins (oily fish, grass-fed beef).
Use whole fats (butter, olive oil)
when cooking, instead of fats

engineered in a lab (margarine). In
general, for overall health, eat a mix
of fat sources: monounsaturated
(almonds, olive oil), polyunsaturated
(flax/chia, walnuts, fish) and a little
saturated (dark choc and butter).
500
Whe n beige-fat activity ‘white ens’,
fat burrning decreases, inflamm mation
i ncreases and the risk of
mettabolic disorders increas es.
White Fat

THE NUMBER OF KILOJOULES IN

FOUR UNSUNG ONE TABLESPOON OF COOKING

FAT. BUT TER, CANOLA OIL, BACON

NUTS AND SEEDS

FAT, OLIVE OIL, SESAME OIL –
DOESN’T MAT TER WHICH!

1 2 3 4
Brazil Macadamia Hemp Pumpkin
nuts nuts seeds seeds
The big guys in your These stout bulbs taste Also known as hemp Otherwise known as
nut mix, 12 of them have amazing roasted, crushed ‘hearts’, they carry a faintly pepitas, they’re great
PHOTOGR APHY: GET T Y IMAGES

nine grams of protein, and stirred into oats or roasted flavour. Try them roasted and lightly seasoned
five grams of fibre and a yoghurt loaded with berries. scattered on your salad with smoked paprika for
payload of healthy fats. for added crunch. a fast, easy snack.

84
 The WH
Guide to
Smarter

Rethink your
Eating
tes WHY CARBS
A R E I M P O R TA N T :
Carbohydrates aren’t
evil; they’re essential.

PACK IN
Consuming the right
amount of the best

MORE
kind of carbs can help
improve your athletic

PRODUCE
performance, exercise
recovery and body
composition (meaning
Research shows you should
you look good). Also
eat six to 10 serves of fruits
know that there’s nothing and vegetables a day to
magical about carbs (or help fight disease and
insulin) that causes either maintain a healthy weight.
Here’s how to spread out
excess fat gain or hunger. the carby goodness...
Lunch
H OW M U C H T O E AT : Salad with ½ cup cherry
tomatoes and ¼ cup cubed,
Try for six to eight roasted sweet potatoes
cupped handfuls of (3 servings).
quality carbs every day.
What are ‘quality’ carbs? Breakfast Mid-afternoon snack
Bowl of Greek yoghurt topped Handful of nuts or seeds and
Fruits, legumes, whole with ½ cup blueberries and 2 large carrots (2 servings).
grains, potatoes and sweet 1 sliced banana (2 servings).
potatoes – anything veg Dinner
Mid-morning snack Protein plus ½ cup cooked
you can pull out of the
1 pear, 1 apple, or 2 quinoa, farro or brown rice
Carbohy

ground or pluck from a tree. mandarins (1 serving). with a double portion of

sauteed greens (2 servings).

Diets that exclude carbs are tricky, because the food group is so complex. Take a look at this...

CA R B O H Y D RAT E S
They provide your body (and brain) with glucose, a vital source of energy.

FIBRE S TA R C H S U GA R
The roughage that It’s how plants store glucose. There are many types,
keeps you regular. Potatoes are high in starch. and not all are bad.

INSOLUBLE FIBRE GLUCOSE

G E N E R A L LY G O O D

It won’t dissolve in water. Insulin shuttles it to cells

F O R YO U

Wheat bran has it. for fuel. Honey has it.

SOLUBLE FIBRE L AC T O S E F RU C T O S E
It attracts water, slowing You’ll find it naturally in In fruit it’s paired with
the absorption of sugar. milk-based products. fibre and antioxidants.
G E N E R A L LY
N OT G R E AT
F O R YO U

A D D E D S U GA R SUCROSE
It’s usually excess, It’s glucose plus fructose.
empty kilojoules. Such as table sugar. wh

DECEMBER 2019 womenshealth.com.au 8 5

 Small-talk overload. Family feuds. Yep, the
most wonderful time of the year comes
with its own set of challenges. But read on
– there’s help to swerve the festive frazzle
By Lizzie Pook

86 womenshealth.com.au DECEMBER 2019

 re s i l i e n c e

Don’t
sweat
this
season

87
 All should be merry
and bright. So why is
there a tinsel-shaped
knot of dread in the
pit of your stomach?
That right there is what
we’re calling festive
anxiety. It rears its ugly
head in late November,
somewhere between
trying to create a
Christmas that Jamie
Oliver would be proud
of, cramming in some
festive face time with
your entire contacts
book, and dropping
more than your annual
gym membership on
presents for everyone spectacles,” says Sally Brown, a makes it a special time of year
from your BFF to therapist specialising in anxiety. is that feeling of connection and
Brenda in accounts. “So when you grow up, you go goodwill. And that’s something
If you’re already into a frenzy of organisation and you can’t buy.” Amen to that.
brainstorming ways spending in a bid to create that
to escape Christmas ‘special time’. But you’re trying Small-talk terror
entirely, you need to to re-create something that never Having to make nice over an Aldi
figure out a plan. Here’s really existed; it was never perfect.” prawn ring can strike dread into
how to Yuletide-proof So, how can you learn to enjoy the most sociable of butterflies.
your mind through to Christmas for what it is – an Coming up against boring, awks
next year and beyond. imperfect time with pockets of conversations, whether that’s as
joy? “Stop trying to have the your partner’s plus-one or with your
Christmas you think you should be own family, is mandatory at this time
Perfect month having and start doing it your own of year. “It might sound ridiculous,
syndrome (PMS) way,” suggests Nicky Lidbetter, but try rehearsing the party in
There’s nothing like the calendar CEO of Anxiety UK. “Just because your mind beforehand,” says Chloe
changing from November 30 to some people like to spend the day Brotheridge, author of The Anxiety
December 1 to turn the grinchiest cooking, drinking and seeing family, Solution. “Part of social anxiety
of Scrooges among us into Buddy it doesn’t mean you have to.” If stems from imagining that things
the elf, running around trying to you want to get up at 5am, go for will go wrong: making awkward
make sure this Christmas is the a run, banish presents completely small talk with that colleague you
most perfect yet. So what gives? and have sashimi for Christmas have never clicked with or forgetting
Unsurprisingly, the problem isn’t lunch, that’s your call. Create new the name of a friend of a friend.
Christmas – it’s us. “You tend to traditions and you might find you Rehearse different scenarios,
look back on the Christmases of enjoy it a whole lot more. Brown plan some conversation openers
your childhood through rose-tinted adds, “The irony is that what and make a note of any topics that

88

make you feel uncomfortable.”
And even particular people to
avoid, for that matter. Yes, you
might feel socially inadequate
having to prep for a party, but
research suggests that when we
go into something expecting it to go
well, it’s more likely to be a success.
The other reason for those pre-
party nerves is the sheer volume
of events in your diary. “Anxiety
has a cumulative effect. It’s like
water dripping into a glass – if
you don’t empty it regularly, it’ll
overflow,” says Brown. “It’s essential
to incorporate some element of
relaxation where possible and build
in breaks from socialising.” Block
out at least two slots each week
over the party season for dedicated
R&R – make one a weeknight and
the other time on the weekend.
Expect to feel a bit of FOMO if you
have to miss the odd get-together,
but a date with the couch can
feel like pressing the reset button,
putting you back in sparkling form
for the next gathering. “If you really
can’t say no to an invite ... make
up your own rules,” says Brown.
“Maybe you leave by 10pm, or only
have two drinks.” Repeat after us: it’s
just Aperol spritzes and a prawn ring.
Messaging madness
From the onslaught of messages
trying to organise “The Girls’
Christmas Lunch” to feeling deep
envy at your boss’ #bestlife holiday
snaps, the social media admin at the
end of the year can be exhausting.
What’s more, a study published in
the journal Computers in Human
Behavior found a strong link
between juggling multiple social
platforms and feelings of depression
and anxiety among young adults.
“Social media can induce anxiety
at any time, but with the increase
in posts at this time of year,
Christmas serves to exacerbate it,”
says Brown. “Don’t lose yourself
in scrolling. Stay aware and try to
monitor how it’s making you feel. If
it gets too much, log off for a day
or two.” Also remind yourself that
what you’re looking at is a curated
version of events. Nobody posts the
crap presents, the bloated stomach
or the afternoons spent watching
repeats of Grand Designs. Truth.
Family values
Whether that squabble is fuelled
by Cards Against Humanity or
something stronger, consider a
festive family feud as much of
a tradition as blasting out Mariah
Carey on repeat. “No matter how
much your life has moved on and
you’ve changed as a person, there
is a family dynamic that descends
at Christmas that feels frozen
in time,” says Brown. “If you’re
returning to the family home, the
odds of changing that dynamic are
re s i l i e n c e
“A change
might just
surprise you”
WH Features Editor Alex
Davies rewrote her rule
book after spending
her first Christmas
away from family.
“When I moved here from
the UK five years ago, I was
determined to go home every
Christmas and enjoy my
favourite time of the year with
family. But – surprise, surprise
– festive flights are kind of exxy.
So, after heading back to the
cold a few times, I decided to
spend my first Christmas in Oz.
What I quickly learnt? People
are so welcoming. Close friends
invited me into their family
celebrations – complete with all
the food, movies and next-level-
volume chatter I adore – and
I’ve also known other expats to
spend Christmas with mates,
parents’ friends and colleagues.
Reach out and be open when
others do the same; embrace
new traditions (Portuguese
custard tarts over mince pies,
please); and create your own
– my partner and I organise our
own festive date as he often has
to work on the 25th. I also love
treating myself to tea and cake
in the Queen Victoria Building,
one of the Christmas-iest spots
in Sydney. Prioritise self-care,
whatever that looks like. After
all, traditional festive ‘rules’
are made to be rewritten.”
stacked against you, because it’s
full of environmental cues – from
the decorations to where everyone
sits at the table – that trigger
memories and stir up feelings. It
almost acts like a time machine,
transporting you emotionally
backwards to childhood.”
If the same arguments are
cropping up every year, it’s
time to start doing things
differently. “Enjoying Christmas
somewhere more neutral instantly
changes the dynamic,” continues
Brown. “Bringing a friend can help
too – a human buffer to encourage
DECEMBER 2019 womenshealth.com.au 89
re s i l i e n c e

everyone to be on their best

behaviour. Pause and breathe
before you rise to the bait and
get embroiled in years-old tensions.
And humour is your best defence,
followed by not getting too drunk.”

Love actually
isn’t all around
There’s nothing like, oh, just about
every festive flick to amplify the
fact that you’re single or less
than loved-up. If that won’t do
it, those probing questions from
your annoying aunt on whether
you’ve found that special someone
will be enough to make you want
to clear out the booze cupboard
alone. “The overwhelming message
we’re fed is that it’s a time of year
for families, couples and groups
of friends. It isn’t true, but facing
Christmas without a partner or your
loved ones can exacerbate feelings
of loneliness,” says Brown. “If you
know being among certain people Routine and
is going to leave you feeling worse structure are
about yourself, don’t be afraid to tonics for an
anxious mind.
set a limit on your time with them Get up at the same
in order to protect your sanity and time as normal and Spend a
wellbeing. And make sure you get have regular day saying
meals. ‘no’. Plan your
together with good friends soon
free time and
after to emotionally ‘detox’.” spend it how
If you’re working over the break, you want.
can’t be with your loved ones, or
are spending Christmas in a way
Have a digital
society (or your annoying aunt) detox. Yup, log off
consider unusual, don’t sweat it. and switch off, even if
Brown suggests marking the end of it’s just on Christmas
Day. Not knowing the
the year in your own way. “Create
exact state of everyone
your own mini ritual. And instead else’s sprouts will
of dwelling on what you’re missing do you no harm.
out on, focus your attention on the
year ahead. What do you want to
achieve? How do you want future
you to be? What would you like to Try to It’s good
stick to your to talk. Phone
be different this time next year?” a mate, or call a
PHOTOGR APHY: PETER YANG

normal exercise
Quality time to yourself to focus routine. It’s the
on your wellbeing, plus free rein closest we’ve got to
a magic bullet for
to hit the beach, cook your own
managing mood.
festive brunch or watch Netflix
Staying with it will
while wearing novelty socks? give you a sense
Sounds pretty good to us. wh of control.
helpline such as
Beyond Blue (1300 22
4636) or Lifeline (13 11 14).
Your worries might
sound silly in your head,
but your feelings
are totally legit.

90 womenshealth.com.au DECEMBER 2019

 Tr o p i c
like
it ’s hot

92
 we l l b e i n g

Problems
...But The
Beach
Ain’t One
Out of office on, healthy habits out the window.
Not so fast. Wrap your head around these facts
before you soak up the vitamin sea, and learn
how to make summer holidays work for you
By Nicky Williams

DECEMBER 2019 womenshealth.com.au 93

 What’s the
smartest
way to stay Spike

hydrated?
that
bottle
baby

Lemonade
Pina colada
Bar snacks

ANSWER
c Yes, really! In a study by
St. Cloud State University,
Minnesota, dehydrated athletes
who consumed a sports drink
containing carbs and a small
amount of protein retained
significantly more fluids
than those who downed a
conventional one with carbs
alone or even water. Lesson?
Might as well supplement your
poolside agua with a handful
of protein-packed almonds.

94 womenshealth.com.au DECEMBER 2019

 we l l b e i n g

Which
swimming
stroke is
the most
efficient
form of
exercise?
Taking your training Breaststroke
to warmer climes… Butterfly
Freestyle
Has no benefits ANSWER
Reduces stamina a & c It depends what
Boosts endurance you mean by efficient.
If your goal is kilojoule
ANSWER burn, then breast is
c Sun’s out, runners out: a best, according to a
study in Frontiers in Physiology found 2006 paper in the
exercising in the heat can improve International Journal
endurance in a similar way to altitude Of Sports Medicine.
training, reducing effort perception But if you’re trying to
during future cardio seshs. Sweat it out conserve energy during
in the sun (safely and while hydrated, a long swim, you’re
obvs) and returning to the gym better off with freestyle,
will feel like a total breeze. aka front crawl – not
to be mistaken for that
other favourite summer
pursuit, the bar crawl.

Eating before What’s the perfect You can’t get

swimming leads to
crippling cramps…
Tr u e
False
ANSWER
b Scientists at New York
University School of Medicine
have blown this idea out of
the water. While strenuous
exercise after a heavy meal
can cause issues, the risks
are minimal for recreational
swimmers. That sinks your
excuse for swerving a brisk
post-lunch dip in the ocean.
sand-to-water
ratio for a winning
sandcastle?
99:1
76:1
14:1
ANSWER
a Yes, scientists from the
Laboratory of Physical
Statistics in Paris – who
actually get paid for this
– found that 99-parts
sand to one-part water is
optimal for stability. That
castle won’t build itself...
sunburnt if you’re
sitting in the shade.
Tr u e
False
ANSWER
b It’s time to throw some
serious shade on that theory.
In a study published in JAMA
Dermatology, 78 per cent of
participants who sat under an
umbrella for three-and-a-half
hours showed signs of sunburn;
the figure was only a quarter
for those wearing high-factor
SPF. So, reach for that 50+ and
don’t lose your bottle, yeah?

95

to avoid seasickness?
Swapping the
treadmill for
Services. Extra marks if your meal comes
the shoreline
can help you
up your kJ burn
by how much?
50%
75%
120%
ANSWER
c Beach dreams are made
of these. According to the
European Journal of Applied
Physiology, sand’s uneven,
shifting surface helps you
burn 120 per cent more energy
when running, compared with
slogging away on a stable
surface, as well as building
strength in your calves. Just
don’t do it in thongs, kay?
A room with an
ocean view can
prove restorative
for your…
Body
Mind
ANSWER
b It’s worth paying the extra
if you’re off on hols – and not
just to avoid a ringside seat to
the building work happening
next door. According to
Michigan State University
research, watching the water
has a positive impact on both
your mental health and stress
levels. Alternatively, forgo the
inflated room cost and set up
your deckchair accordingly.
96
What’s the best way
Eat before you go
Don’t eat
Eat on the boat
ANSWER
a Heading out on an empty stomach
makes you more susceptible to motion
sickness, according to Swiss Medical
with ginger: a University of Exeter
review found that the spice may help
combat nausea. Worth adding
to your boat-day brekkie.
What’s the
smartest way
to achieve
that coveted
golden glow?
flights can reduce fatigue
A sun bed
Carrot sticks
Ta n n i n g o i l
in your fellow passengers
ANSWER
b It’s crunch time for your
tanning habit. University of
Bristol researchers in the UK
found that skin pigmentation
resulting from a healthy intake
of carotenoids – also found in
sweet spuds and leafy greens –
Great job! But there’s still
is rated as more attractive than
a suntan. Start loading up.
of the Science of Food and
How
did
you
score?
0-3
FLOUNDERING
You’re jet-lagging a bit
behind. But we’ve got
you covered! A study by
Edinburgh Sleep Centre
found that wearing dark
glasses during long-haul
and help your circadian
rhythm adjust to a new
time zone. But a word of
warning: it could result
thinking you’re a bit of a
twat, so keep it low key.
4-7
COASTING
room for improvement,
so why not up your usual
water sports game?
Clever Bond University
boffins rate stand-up
paddleboarding for
boosting aerobic and
anaerobic fitness, along
with balance and core
muscle strength. Killer
SUP session anyone?
8-11
SHORE THING
Raise a glass to your
success, but make it a
daiquiri – 2007 research
published in the Journal
Agriculture found that
combining strawberries
with alcohol elevates
their antioxidant profile.
Who says you can’t
make gains on holiday?
 we l l b e i n g

Beach
Reads Three Women
by Lisa Taddeo (Bloomsbury, $32.99)
Exploring the complexity of female
desire, Taddeo spent years following
and interviewing three women: unhappily
married mum-of-two Lina, swinging
Summer restaurateur Sloane, and troubled teen
time Maggie – caught up in a relationship with
her school teacher. Un-put-downable.

An American Marriage
by Tayari Jones (Random House, $19.99)
Would you give up 12 years of your life for
love? Centred on a marriage interrupted
by a terrible injustice, this is a gripping
story of suffering, commitment and
the messiness of modern relationships.

Boy Swallows Universe

by Trent Dalton (HarperCollins, $19.99)
This bestselling novel is like nothing
you’ve read before. A story of
brotherhood and the most unlikely
of friendships, it pushes you into
heartbreaking and exhilarating
places with its truly magical writing.

Bella Figura
by Kamin Mohammadi
(Bloomsbury, $24.99)
Suddenly made redundant from her
job, Mohammadi trades the fast pace of
London for Florence – and a year that
changes her life. Fans of Eat Pray Love
will adore this great reminder to slow
down and appreciate simple pleasures,
including friends, pasta and great wine!
ADDITIONAL WORDS: HARRIET SIM. PHOTOGR APHY: MITCH PAYNE; JOBE L AWRENSON;

All the seaside eats…

LOUISA PARRY; ROWAN FEE; GET T Y IMAGES . ILLUSTR ATION: LIZZ Y THOMAS

...and none of the sand, the sogginess or the stomach bloat. Nutritionist
Amanda Conway unpacks your ideal spreads for a day in the sun
Clean nuts Crunchy wraps Frozen treats Vegie kebabs Smart bars
Filling up on protein Spoon hummus onto Pack icy chunks of Portion control is Bring sweet ones
and healthy fat can a large lettuce leaf pineapple, mango tough when you’re that have at least
dissuade you from (or two), then add and watermelon into lounging for hours, eight grams of
splurging on empty cucumber, spinach, a container, then but it’s key to avoid protein, so you’ll
kilojoule bombs. sliced tomatoes throw inside an esky, feeling sluggish. be less tempted by
Nosh on a serving and grilled chicken so by the time you set The night before, sugar-laden beach
of low-sodium or and roll tightly. up shop the fruit has buy marinated vegies cafe bites. Bliss
raw mixed nuts – the The combo stands thawed enough to at the store (or grill balls or muesli bars
lower salt content up to the heat eat. Pour the leftover your own), then build (fruit- and nut-based,
and an absence of and will keep you juice into your water them into kebabs. for satiation) hold
oils prevent puffiness. satisfied, not stuffed. bottle, and voila Bonus: no need to up well under the
– you’re drinking worry about cutlery! sun. Just skip the
loads more water. chocolate-heavy
flavours to avoid
a melted mess. wh

DEC EM BE R 2019 wom en shea lth.com. a u 97

 All
strapped
in?

98
 fitness

NO
Pain
What if we told you that you could
injury-proof your bod and fire up your
resting metabolic rate at the same time?
Yep, we thought you’d like that...

ALL
Photography by S ean L aurénz and Allie H olloway

Gain
99
 That ache in your back. The slight throbbing
in your foot. We’ve all been there. If you’re
active, a little soreness is expected. Getting
injured, however, doesn’t have to be a given.
Some things are beyond your control, such
as your body build. But there are countless
variables you can keep an eye on – everything
from how many kays you run each week, to
your sleep, stress and sitting posture at work
– to help ward off minor and major ouches.
One of the very best proactive measures?
Strength training. It helps you maintain
good form even when fatigued (see ya,
exhaustion-related injuries!) and builds
resilient muscles that absorb the impact from
intense workouts, meaning less damage to
your bones, joints and ligaments. Here’s proof:
a regular strength-training routine reduces
the risk for overuse injuries by more than half,
according to a research review published
in The British Journal of Sports Medicine.
But lifting weights doesn’t just make your
body less injury-prone – 10 weeks of strength
training can actually boost your resting
metabolic rate by seven per cent, according to
a research review in Current Sports Medicine
Reports. All that muscle power keeps your
body buzzing and burning more kJs every day
(even when you’re not sweating). So whatever
your goals, you’ve got to try this total-body
workout, designed by coach and personal
trainer Jeff Horowitz. It will strengthen
your MVP muscle groups, while addressing
common weak spots. As you tone your arms,
shoulders, glutes and legs, you’ll also tap into
smaller stabilising muscles from head to toe,
building better balance, mobility and core
strength. Free weights to the rescue!

10 0
 fitness

The perfect 10
Here we go! Do this routine two or three times a week,
starting with one set of 10 reps of each exercise and
working your way up to two sets of 20 reps. You’ll
be stronger and more flexible in no time. Promise.

Ballsy
move
Crunched for time?
Focus on core
and hip stability,
as these are the
most important
factors for injury
A B
prevention, says
chiropractor
and conditioning
specialist Dr AJ
Gregg. (FYI, if
you’ve ever had a
foot, knee or back
problem, it may
have originated in
your hips.) Do the 1. Single-Leg Dead Lift
moves marked Stand with your weight on your right foot (a), point both
with to build up arms straight ahead, then hinge at the hips to lower your
your most upper body while raising your left leg behind you (b).
sensitive areas Return to starting position. That’s 1 rep. Do all; switch.
in half the time. Step It Up Don’t touch your foot down between reps.
(This will work your smaller muscles even more.)

2. Lateral Lunge 3. Dead Lift to Front Raise

Stand tall (a), take a big step to the
left, pushing hips back with arms out
in front, and bending your right knee
to lower your body until your right
thigh is nearly parallel to the floor
(b). Push through your right heel
to return to the starting position.
That’s 1 rep. Do all reps; switch sides.
Step It Up Hold a dumbbell
or medicine ball close to your
chest as you do the moves.
Stand with your feet wider than
shoulder-width apart, hold one
dumbbell in both hands at arm’s
length in front of your hips. Push
hips back to a squat (a). Pause, then
squeeze your glutes to stand, raising
the dumbbell to shoulder height (b).
Lower dumbbell to hip height to go
back to starting position. That’s 1 rep.
Step It Up Pause for one to three
seconds at the top of the front raise.

A A

DECEMBER 2019 womenshealth.com.au 101

 A 5. Side Leg Raise
Lie on your left
side with your left
A
arm extended
B beneath your head
(a). Brace your core
and squeeze glutes
to raise your right
leg (b). Pause, then
lower. That’s 1 rep.
4. Woodchop
Do all reps; switch
Stand with feet wide, holding one dumbbell in
sides and repeat.
both hands. Bend knees and bring the weight B
outside your right hip (a). Keep arms straight, Step It Up Start
then rotate your torso and shoulders to bring in a side plank,
the weight to your left (b). Return to starting resting on your
position. That’s 1 rep. Do all reps; switch sides. forearm rather
Step It Up Use a heavier dumbbell. than lying on side.

7. Glute Bridge
Lie face up with your knees bent (a).
A Squeeze glutes to lift hips to form a straight A
line from knees to shoulders (b). Lower to
return to starting position. That’s 1 rep.
Step It Up Do it one-legged. Keeping one
leg extended with the foot off the ground,
perform the exercise with the other leg. B

8. Push-Up
Place hands shoulder-width
apart on the floor and then
A extend your legs to form a
6. Side Hip Raise straight line (a). Brace your
Lie on your left side with your forearm on the core, then bend your elbows
floor, left elbow beneath your shoulder and to lower your body (b).
legs extended. Engage your core and lift hips, Press through palms to
forming a straight line from head to feet (a). return to the starting
Lower your left leg (b). Return to starting position. That’s 1 rep.
position. That’s 1 rep. Do all reps; switch sides. Step It Up Place your feet
Step It Up Reach your top arm towards on a stability ball and then
B
the ceiling to increase the core challenge. perform the movement.

9. Russian Twist
A
Sit with your knees
bent, holding a
dumbbell with both A
hands. Keeping your
back straight and
core tight, lean back B
slightly (a). Rotate
your shoulders to
the left until the
weight nearly
touches the floor
(b). Pause, then
B reverse movement
to return to the
starting position. 10. Fitness Ball Knee Tuck
Switch sides and Start in a push-up position with your feet resting on a fitness
repeat. That’s 1 rep. ball (a). Keeping your upper body steady, bend your knees
towards your chest to roll the ball towards you (b). Pause, then
Step It Up Keep reverse to return to starting position. That’s 1 rep. Keep going!
your feet off the
floor the entire time. Step It Up Add a push-up with every rep for extra gains.

102 womenshealth.com.au DECEMBER 2019

 fitness

Log it
A simple way to
halt injuries before
they happen: keep
a training journal.
Write down your
workouts and how
you feel before and
after each one. This
will not only help you
notice lingering aches
and pains, but also
enable you to pinpoint
possible causes. wh

Sitting
pretty

103
 Pill Changing
he
t
Is

10 4
 health

Head
in the
clouds?

How
You
You
m
Think?
i g ht t
hrow back the
pi l l w
i th o
u t a s e c o n d th o u g h t .
sma l l m
B u t th a t ove
co u ld
b e im y t h ing f r om
p ac t i n g eve r
ho
wy
ou h
andle your boss to who
you sl
L e t u s i nt r o du c e e p w it
e you h.
r a lt
ernative no-pill reality…
n Foster
By Hele

DECEMBER 2019 womenshealth.com.au 105

As inventi
ons go,
that small tablet you pop each day is among the most revolutionary.
Five decades ago, the introduction of the contraceptive pill gave
women control over pregnancy timing, paved the way for a new
method of cramp management (by reducing the amount of pain-
inducing prostaglandins) and offered a fresh defence against
disease (research has linked oral contraceptives with a lower risk
of endometrial and ovarian cancers). Fast forward to 2019 and, of
the 70 per cent of women in Oz using contraception, Family
Planning NSW reports up to 34 per cent take the pill.
But that’s not the massive news, this is: experts are
now uncovering the pill’s effect on our brains ... and pill, according to a survey
it’s stuff that’ll blow your mind. by symptom-tracking app
The Lowdown. But there
impact on the building and are also more subtle – and
destruction of brain circuits, surprising – ways you might
which affects the structure think or behave differently if
Most of us know the pill drill: of the brain,” she explains. you weren’t beholden to that
it uses the hormones you little tablet. Ready for your
naturally release when you’re Hard to swallow trip through the sliding doors?
pregnant to fool your body If this is news, it’s because
into thinking a new roomie scientists have only recently Your bed buddy
has moved into your uterus. started really looking at the might be different
Progesterones block ovulation psychological effects of Reckon you chose your
while oestrogen, when used, the pill. “It’s like we’ve finally partner because of his GSOH,
alters the uterine lining so any taken our blinkers off,” says music taste or Louis Theroux
rogue eggs don’t implant in psychologist Dr Sarah E Hill, looks (hey, no judgement)?
the womb. Here’s the thing, author of new book How Actually, it came down to
though: while normally your the Pill Changes Everything: his smell. If you aren’t on
hormones cycle throughout Your Brain on Birth Control the pill, you’ll tend to go for
the month, on the pill they (Hachette Australia, $32.99). blokes who give off a scent
stay fairly stable and flat. And “We may have been studying that indicates their immune
it’s this different profile that’s how women’s natural system is different from yours.
believed to drive the pill’s hormones affect the brain “This is because any children
mind-blowing impact and for several decades, but [you have] will benefit more
a whole new area of intrigue it’s like we all forgot that from parents with dissimilar
for scientists. Turns out, that the pill actually changes immune systems, as the
innocuous-looking little tablet those hormones – and then combination results in an
can change how we think. suddenly researchers had a enhanced immune system,”
You picture the hormones big ‘face-palm’ moment.” says Professor Gurit Birnbaum
in your pill taking care of Jane Bennett, a natural from the Baruch Ivcher
things in the reproductive fertility educator and author School of Psychology in Israel
camp, but “they are also of The Pill: Are You Sure It’s and author of a new study
very potent neurosteroids, For You? has been talking looking at how the pill affects
which means they can have about these effects with her attraction. However, women
multiple effects in the brain,” clients for years and she’s on the pill are more likely
reveals Jayashri Kulkarni, thrilled the topic is finally to pick men with a similar
Professor of Psychiatry at getting scientific validation. immune system. Theory
the Monash Alfred Psychiatry “We have such an issue goes, your body thinks you’re
Research Centre at Monash around the potential of pregs already, so finding
University. “For example, unwanted pregnancy that we someone who’ll look after
oestrogen has a direct impact like to skip over many issues your impending offspring
on serotonin, dopamine and with the pill,” she says. “It’s is way more of a priority.
noradrenaline, which are the definitely been either ignored What’s more, past research
key hormones involved in or under-appreciated.” suggests that if we come
regulating mood, behaviour Mood changes are one off the pill, we revert back
and other emotional aspects thing: 39 per cent of women to wanting those different-
of life. Hormones also have an experience these on the smelling guys. “This can

10 6

34
Among the cause changes in relationship
women of or sexual satisfaction,”
childbearing Birnbaum acknowledges.
age in Oz using
contraception, “There is a link between
it’s thought women starting relationships
this many per on the pill, and then coming
cent turn to off it and divorce rates.”
the pill. Before you freak out, know
SOURCE: FAMILY
PL ANNING NSW that simply being aware this
might happen can really
help couples deal with any
feelings that crop up. “Use it
as a chance to improve the
relationship and rebond.”
You’d read the
room better
Struggling to gauge the tone
in that meeting with your
boss? Your ability to read
people’s faces and judge how
they’re feeling is suppressed
by about 10 per cent when
you’re on the pill, according
to a recent study by the
University of Greifswald
in Germany. “Emotional
recognition is one of the
higher functioning cognitive
tasks,” explains Kulkarni.
“Oestrogen is an important
modifier in this thinking, so
it’s not surprising that where
oestrogen levels are lowered
(as in women on the pill),
responses may be impaired.”
Either that, or your boss really
is harder to read than 007.
DECEM B ER 201 9 womensheal th.com .a u 107
health
You might be
less jealous
Feel a pang when your
bestie has a new work wife,
or your SO double-taps Jess-
from-the-coffee-shop’s Insta
pics? Heed this: according
to a study published in the
journal Evolution and Human
Behavior, women on the pill
tend to be more suspicious,
jealous and possessive than
those not taking it. A second
study by the same team
specifically linked this to
oestrogen levels, particularly
in higher-dose pills. It’s been
speculated that the big O
is involved in moderating
emotions such as jealousy,
but that somehow synthetic
oestrogens disrupts this.
The world could
seem sunnier
While the pill might trigger
mood swings in some
women, in others it dampens
emotions, which in turn leads
to fewer mood extremes and
– if San Diego State University
research is to be believed –
better relationships. However,
those watered-down emotions
can take the edge off joy a bit.
A 2017 study by the Karolinska
Institute in Sweden discovered
that women on the pill were
generally less satisfied with
life than those not taking
it – everything was just a bit
meh. It was this loss of vitality
that actually triggered Hill to
write her book. “I was on the
pill for more than a decade,
but when I came off it, I felt
really different,” she says. “It
was like I’d climbed out of
a black-and-white drawing
and into a colourful reality.”
Why the pill might have
this impact is only just being
teased out, she adds. “But
one thing we know is that
oestrogen is involved with
reward. We find everything in
 health

life more rewarding at points

of the cycle when oestrogen
levels are high – but the pill
keeps them artificially low.”
Another theory lies with
cortisol – yep, the stress
hormone – which is involved
in identifying relevant things
in our environment, such as
“Bad-stressful things, like
a bear chasing us, but also
good-stressful things, like
falling in love and meeting
your new best friend,”
explains Hill. “Cortisol plays Sunny
thoughts
a role in terms of earmarking
these types of events as being
meaningful. And we know
from research that the birth
control pill can cause cortisol
levels to flatline. [So] women
don’t experience the normal
dynamic changes in levels
... which may play a role in
them experiencing the world the impact. In her work, for you. Then you can decide
as being more ‘blah’. But the Kulkarni has also found the if the trade-off is worth it,
research on this is really new.” pill Zoely, which contains a depending on where you
form of progesterone called are in your life and what
So, what now? nomegestrol, is mood neutral. your goals are,” she says.
Before you kick that packet And if you’re wondering What it comes down to,
to the kerb, keep in mind whether all this means you adds Kulkarni, is collaboration
that not every woman is should come off the pill between women and
affected by the pill in the entirely? “Oh God, no,” says experts. “It’s really critical
same way, and not every Kulkarni. “The pill is a huge that healthcare professionals
type triggers the same boon for women.” Hill agrees: understand that different
effects. The jealousy study, “I still don’t think the research pills have different effects
for example, showed clearly is anything to get alarmed on different women,” she
that dose and formulation about. Yes, it pinpoints says. “And if somebody
matters: progesterone wasn’t important ways that the pill comes into your [medical]
associated with any change might affect the brain, but it practice and says, ‘This pill
in green-eyed feelings, so doesn’t mean immediately doesn’t work on me, or it’s
those on the POP (or mini coming off it. Being aware just making me feel depressed,’
pill) wouldn’t experience makes good health sense, so that is real. The doctor and
see if you notice any effects patient should sit together
and compare these to the and work out [what to try

Brain gam
potential benefits of the pill next].” A dose of teamwork
mixed with advocating for

es
your own wellbeing? That’s
a pill worth swallowing. wh

It’s not just the pill, buddy. Check out these other thought influencers:

LACK OF SLEEP YOUR VEGIE INTAKE AWOL EXERCISE

When we’re tired, we find A team at New Zealand’s The less you move, the more
it harder to correctly read University of Otago found anxious you’re likely to be,
PHOTOGR APHY: STOCKSY

the expressions of others,
interpreting even friendly
faces as threatening
and confrontational, say
scientists at the University
of California, Berkeley.
people were happier the
day after eating lots of
produce. Between seven
and eight portions seemed
to be the magic mood-
boosting number.
reports 2016 research from
Deakin University. Workouts
trigger the production of
extra brain cells that produce
the chemical GABA, which
can help keep you calm.

10 8 wo m ensh ea lt h .co m . a u D E CEM B E R 2 019

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healthy eats from nutrition guru Jessica Sepel.
We’ve got breakfast, lunch and dinner sorted

113
 MEET JESSICA
Jessica Sepel has a lot on
her plate. She’s the anti-
diet advocate behind the
game-changing lifestyle
program JSHealth. Plus,
the renowned Aussie
nutritionist and best-
selling author is dishing
up some serious food for
thought in her latest book,
The 12-Step Mind-Body-
Food Reset. Hailed for her
1 14
honest approach, Sepel is
open about her past battles
with disordered eating
and the challenges of
moving away from a toxic
relationship with food.
She says, “Eating a meal
has become a joy instead
of a challenge ... [and]
you deserve the same
freedom.” Thanks, JS, we’re
certainly hungry for more.
BreAkfAst
CHOC-FUDGE
GRANOLA SQUARES
MAKES 12 PREP TIME:
SQUARES 25 MINS +
FREEZE TIME: COOK TIME:
30 MINS 5 MINS
X4 cups coconut granola
X½ cup melted coconut oil
CHOC-FUDGE FILLING
X½ cup cacao butter buttons
(buy these online or at a health store)
X¾ cup raw cacao powder
X½ cup pure maple syrup
X2 tsp ground cinnamon
1. Line base and sides of a 20cm square
cake tin with non-stick baking paper.
2. Crumble half the granola into a bowl
and add half the coconut oil. Stir together
until well combined, then spread this
mixture evenly over the base of your
prepared tin, pressing down firmly as
you go. Freeze for about 20 mins, or
until the granola base has set firm.
3. Next, make the choc-fudge filling
by melting the cacao butter buttons in
a small saucepan over a medium heat.
Transfer to a bowl, immediately add the
remaining ingredients and whisk together
until well combined, smooth and thick.
Immediately spread the choc-fudge
evenly over your firmly set granola.
4. Mix the remaining coconut granola with
the leftover oil until well combined, then
scatter evenly over the choc-fudge filling.
Return to the freezer for 10 mins, or until
almost set firm. Cut into 12 squares and
serve chilled. This deliciously healthy slice
will keep in the fridge for a week or
in the freezer for up to two months.
SHOULD YOU EAT
BEFORE EXERCISE?
“If you exercise in the morning,
you can enjoy a coffee pre-workout.
Otherwise, I find it’s best to exercise
on an empty stomach because your
body will use stored glycogen as a fuel
source, which makes it easier to burn
fat,” Jess says. “After your workout,
try to eat a protein-rich breakfast
within 30 mins. This replenishes your
energy stores and feeds your muscles.
But, if you find you can’t work out on
an empty stomach, please eat first!”
Food
Hub

115
 Food
Hub

LUncH

CREAMY CANNELLINI,
CAULIFLOWER AND
ALMOND SOUP
PREP TIME: COOK TIME:
SERVES 4
15 MINS 30 MINS

X 2 tbs cold-pressed extra virgin

olive oil
X 1 leek, white and light green parts
only, finely sliced and washed
X 2 garlic cloves, crushed
X ½ cup whole natural almonds
X 1 small cauliflower (about 600g),
leaves, stems and florets chopped
X 1 tsp mixed dried herbs
X 1.5 litres (6 cups) vegetable stock
X 1 x 400g tin cannellini beans,
drained and rinsed well
X Sea salt and freshly
ground black pepper
X Kale chips, to serve

1. Heat the oil in a large saucepan over

a medium heat. Add the leek and cook,
stirring occasionally, for 3 mins or until
it starts to soften and go translucent.
2. Add the garlic, almonds, cauliflower,
herbs and stock, and stir gently until the
mixture comes to a simmer. Reduce
the heat to medium-low and simmer
gently, stirring occasionally, for 20 mins.
3. Stir in the beans and simmer your
soup gently for a further 5 mins, or
until the beans are heated through.
4. Remove the pan from the heat and
allow to cool for 5 mins. Season well
with salt and pepper and then, using
a handheld stick blender, puree the
soup until it is completely smooth and
creamy. Divide between serving bowls
and top with a handful of kale chips.

YOUR MINDSET
IS EVERYTHING
“You might be surprised to hear this,
but I believe kindness is the most
transformational tool you can take
away from my new book. And here’s
why: the connection between our
minds and our bodies is real and
powerful,” Jess says. “If you’re trying
to reach your health goals and foster
a more wholesome relationship
with your body ... start speaking to
yourself with kindness and respect.”

11 6
 LUncH
VEGAN LENTIL X 2 tbs cold-pressed extra virgin olive oil
X 1 onion, finely chopped
BOLOGNESE X 1 carrot, finely chopped
X 2 celery stalks, finely chopped
X 723g jar sugar-free Napoletana sauce
PREP TIME: COOK TIME: X 1 x 400g tin brown lentils, drained
SERVES 4 and rinsed well
10 MINS 50 MINS
X Small handful of basil leaves
1. Heat the oil in a large, deep
non-stick frypan over a medium-
low heat. Then add the onion,
carrot and celery, and cook, stirring
occasionally, for about 20 mins or
until the vegetables are very soft.
2. Add the sauce, lentils, basil and 1 cup
of water, and stir until the mixture comes
to a simmer. Continue to cook, stirring
occasionally, for 30 mins, or until the
mixture has reduced into a nice, rich sauce.
3. Serve right away or store for the week
ahead. Allow the bolognese to cool
before portioning into airtight containers.
This will keep in the fridge for up to 4
days, or in the freezer for up to 3 months.
TIp Serve with your favourite pasta, or
for a tasty non-vegan option, spoon the
bolognese into grilled field mushrooms,
then sprinkle goat’s feta on top. Delish!
DECEMBER 2019 womenshealth.com.au 117
 Food
Hub

DiNNER

CHARGRILLED BEEF CHILLI PESTO DRESSING

3 mins for medium steaks (cook for less
time or for longer depending on how
WITH CHILLI PESTO ◆ 2 tsp wholegrain mustard
◆ 1/2 tsp dried chilli flakes
you like your meat cooked). Transfer
the steaks to a board, cover with foil
DRESSING ◆ 1 garlic clove
◆ 1/4 cup red wine vinegar
and allow them to rest. Return the pan
to the heat, add the tomatoes to the
◆ 2 tbs cold-pressed extra virgin pan with the squash and cook for 3 mins.
PREP TIME: COOK TIME: olive oil 4. Remove the pan from the heat and
SERVES 4 ◆ Small handful of basil leaves then add the baby spinach and almonds,
20 MINS 10 MINS
tossing until everything is well combined
1. Make the dressing first by blitzing all and the spinach is starting to wilt.
◆ Sea salt and freshly the ingredients in a small food processor Season well with salt and pepper and
PHOTOGR APHY: JEREMY SIMONS

ground black pepper
◆ 4 x 180g lean beef eye fillet
steaks, well seasoned
◆ 300g baby squash, halved crossways
◆ 400g baby heirloom tomatoes, halved
◆ 100g baby spinach leaves
◆ 1/2 cup whole natural almonds,
toasted and chopped
until well combined and smooth. Season
well with salt and pepper, then set the
dressing aside until you’re ready to serve.
2. Meanwhile, preheat a large, deep
chargrill pan and get ready to cook.
3. Add the steaks and squash onto the
chargrill pan. Cook for about 3 mins, turn
the steaks over, then cook for another
then divide between the serving plates.
5. Slice the steaks thinly, then arrange
the slices on top of each serving of
vegetables. Drizzle with the chilli pesto
dressing and serve. Dinner perfection!

11 8 wom en s hea l t h.co m .a u D E CEM B E R 2 019

TreAt

VEGAN LEMON
AND BLUEBERRY
CHEESECAKE
PREP TIME:
SERVES 12
25 MINS

OVERNIGHT FREEZE TIME:

SOAKING 3 HRS

BASE
X1¼ cups whole natural almonds
X6 large fresh medjool dates, pitted
and roughly chopped
X1 tsp vanilla bean powder
X½ tsp ground cinnamon

LEMON AND BLUEBERRY FILLING

X2 cups raw cashews, soaked overnight
in water, then drained well
X½ cup coconut oil, melted
XZest and juice of 2 large lemons
X2 tbs pure maple syrup
X300g fresh blueberries

1. Line the base and sides of a 20cm

square cake tin with non-stick baking
paper, making sure to allow overhang
on two sides (this will help you remove
the cheesecake from the tin later).
2. Pulse all the ingredients for the
cheesecake base in a food processor
until everything is very finely chopped
and the mixture starts to form a ball
(you may need to add 1–2 tbs of water
to help the mixture along). Transfer to
the prepared tin and press out firmly
and evenly to completely cover the base.
3. Place the drained cashews, coconut
oil, lemon zest and juice, and maple
syrup in a clean food processor and mix
for 2–3 mins, or until completely smooth
and creamy. Pour into the cake tin and
level the surface with a palette knife.
Scatter the blueberries over the top
and press them lightly into the mixture.
4. Freeze for 2–3 hours, or until just firmly
set. Using the overhanging baking paper,
carefully lift the cheesecake out of the
tin and onto a serving plate. Cut into
12 pieces, serve immediately and enjoy.

TIp Store this treat in an airtight container

in the freezer for up to 3 months! wh

TUNE IN TO
OUR PODCAST
Get more delicious, UNINTERRUPTED
and nourishing eats! For smart nutrition
Pick up a copy of The advice direct from the
12-Step Mind-Body- author herself. Think
Food Reset by Jessica gut health, macros
Sepel (Pan Macmillan and more.
Australia, $34.99).

119
120
 Food
Hub

Veg
FOR EVERYONE! Wh
or d
vego
ondays,
we reckon you’ll love these plant-
based recipes from trainer and
functional nutritionist Luke Hines

SATAY JACKFRUIT SKEWERS

Young jackfruit is such a versatile ingredient – it’s great as a
sub for meat in curries, burgers, tacos and souvlaki. Here it
steps in as a delicious plant-based alt to chicken. One bite
of these and this dish will become one of your new faves!
SERVES 4

X600g canned young jackfruit in water 1. Place eight bamboo skewers in a

XSea salt and freshly
ground black pepper
X1 large handful of coriander leaves
X1 lime, cut into wedges
MARINADE
X2 tbs melted coconut oil
XZest and juice of 2 limes
X3 tbs coconut aminos
X2 garlic cloves, finely diced
X2cm piece of ginger, peeled
and finely grated
X1 tbs ground turmeric
X1 tbs maple syrup or
coconut nectar (optional)
SATAY DIPPING SAUCE
X150g roasted peanuts
X150g peanut butter
X2 tbs coconut aminos or tamari
X3cm piece of ginger, peeled
and finely grated
X1 long red chilli, deseeded
and finely chopped
X1 tbs extra virgin olive,
avocado, macadamia or hemp oil
X1 tbs maple syrup or coconut nectar
XPinch of sea salt
shallow dish, cover with cold water
and leave to soak for at least 30 mins.
2. Drain and rinse jackfruit pieces really
well. Using a sharp knife, cut off and
discard any parts of jackfruit that are
hard or contain seeds (try to use only
the parts that are stringy or soft, to
provide a similar texture to chicken).
3. Place all marinade ingredients in a large
bowl and whisk to combine. Add jackfruit
pieces and toss to coat, then cover and set
aside in the fridge to marinate for at least
30 mins (up to 2 hours if you have time).
4. Blitz all satay sauce ingredients and
½ cup filtered water in a food processor
until smooth, adding an extra splash of
water if the sauce is too thick. Set aside.
5. Heat a barbecue grill plate to medium
or place a chargrill pan over medium heat.
6. Thread marinated jackfruit cubes onto
prepared skewers and season well with
salt and pepper. Cook skewers, basting
them with the marinade left behind in
the bowl as you go, for about 3 mins
on each side, or until cooked through.
7. Transfer cooked skewers to a serving
platter, season with salt and pepper
and scatter over the coriander leaves.
Serve with the satay dipping sauce
and some lime wedges for squeezing.
 CAULIFLOWER AND ‘CHORIZO’ SCRAMBLE
This plant-based chorizo mixture packs all the flavour and punch of its
traditional counterpart, along with all the vegan goodness of fresh produce.
The recipe below is a great starting point, but feel free to adjust the spices
if you like things hotter. When it comes to the cauliflower, be sure to cut
it down into lovely small chunks to help it cook faster and more evenly.
SERVES 4
◆ 1 tbs coconut oil
◆ ¼ tsp ground turmeric
◆ 1 head of cauliflower,
roughly cut into 1cm chunks
◆ 1 handful of baby rocket leaves
◆ Sea salt and freshly ground
black pepper
CHORIZO SAUCE
◆ 1 long red chilli, deseeded
and roughly chopped
◆ 1 tsp garlic powder
◆ 1 tsp onion powder
◆ 1 tsp smoked paprika
◆ 100g (1 cup) pecans, toasted
◆ 150g cherry tomatoes, chopped
SPICY GREEN SAUCE
◆ 125ml (½ cup) extra virgin olive,
avocado, macadamia or hemp oil
◆ 4 spring onions, finely sliced
◆ 1 tsp ground cumin
◆ 1 tsp ground coriander
◆ 2 handfuls of coriander, stalks
and leaves, roughly chopped
122
◆ 2 small red chillies, roughly chopped
◆ Zest and juice of 1 lime
◆ 1 tbs apple cider vinegar
1. For the chorizo sauce, add the chilli,
garlic and onion powders, paprika
and pecans to a food processor and
pulse to combine. Transfer to a bowl,
stir through tomatoes and set aside.
2. For the spicy green sauce, rinse
and wipe dry the food processor,
then add all ingredients and blitz
until well combined. Set aside.
3. Heat coconut oil and turmeric in a
large frypan over medium heat. Add
cauliflower and saute for 6–8 mins, or
until golden brown around the edges
and slightly softened. Add prepared
chorizo sauce and continue to saute
until everything is fragrant and the
cauliflower pieces are well coated.
4. Spoon cauliflower and chorizo
scramble into bowls. Add a generous
drizzle of green sauce, plus rocket
leaves. Season with salt and pepper.
HEALTH TIP
Zucchini contain
high amounts of
vitamin C and
polyphenols,
especially in the
skin. Studies have
found that the
compounds in
zucchini skin have
positive effects on
the thyroid and
adrenal glands,
with the clever
compounds also
helping to regulate
insulin levels.
 Food
Hub

ZESTY
CHARGRILLED
ZUCCHINI
This recipe proves that delicious
vegetables have their place on the
barbie! This simple little combination
of grilled zucchini and an Indian-
inspired curried cashew dipping
sauce is the perfect way to use up
a glut of veg. It also makes a lovely
addition to a vegan mezze meal.
SERVES 4

◆ 4 zucchini (a mix of colours is lovely)

◆ 2 tbs extra virgin olive or avocado oil
◆ 1 tsp ground coriander
◆ 1 tsp ground cumin
◆ 1 tsp chilli flakes
◆ Sea salt and freshly
ground black pepper
◆ Coriander leaves, to serve

CURRIED CASHEW DIP

◆ 160g (1 cup) cashew nuts,
soaked in warm water for 1
hour or overnight, drained
◆ Zest and juice of 2 lemons
◆ 3 tbs extra virgin olive,
avocado, macadamia or
hemp oil, plus extra if needed
◆ 2 garlic cloves, very finely chopped
◆ 1 tsp garam masala
◆ ½ tsp curry powder

1. To make the cashew dip, blitz

all the ingredients in a small food
processor or blender until smooth (if
you’d like a runnier dip, simply add an
extra splash of oil or water). Set aside.
2. Heat a barbecue grill plate to very
hot. Don’t have one? No worries! Place
a chargrill pan over very high heat.
3. Cut the zucchini lengthways into
halves or quarters, depending on
their size. Add them to a bowl with
the olive oil, ground spices and chilli
flakes, season well with salt and pepper
and toss well to coat everything evenly.
4. Transfer your zucchini to the hot
barbecue or pan and cook for 2–4 mins,
turning halfway through, until slightly
soft and nicely charred on all sides
(be careful not to overcook, as
you don’t want them super soft).
5. Pile zucchini onto a serving platter
and sprinkle over a few coriander leaves.
Serve alongside the curried cashew dip.

D ECEM B ER 201 9 womenshealt h.com. a u 12 3

 Food
Hub
HEALTH TIP
Walnuts are an
excellent source
of antioxidants
that can help fight
oxidative damage
in your body,
including damage
caused by ‘bad’
LDL cholesterol.
Also, several of the
plant compounds
and nutrients
in walnuts may
help decrease
inflammation,
which is a key
culprit in many
chronic diseases.

HOW TO MAKE
FLAX EGGS
Mix 1½ tbs of
flaxseed meal with
3 tbs of water in
a bowl. Transfer
to the fridge and
leave for 15–30
mins, or until the
mixture has begun
to bind and thicken
and is all ‘goopy’,
like an egg. It’s
as simple as that.

BANGIN’ BANANA
AND WALNUT
BREAD
Banana bread is statistically the
most sought-after bread in online
searches and for very good reason –
it’s absolutely delicious! This version
is free of refined sugars, inflammatory
oils and contains real bananas. So,
ditch that store-bought version for
one that’s easier to make than ever.
Please note, adding the sweetener
to this recipe is optional, as very
◆ 125ml (½ cup) melted coconut oil
◆ 2 large overripe bananas, mashed
◆ 2 flax eggs (see breakout)
◆ 2 tbs maple syrup or coconut nectar
(optional if you like a sweeter bread)
◆ 1 tsp vanilla bean paste or powder
◆ 200g (2 cups) almond meal
◆ 100g (1 cup) walnuts, roughly
crushed, plus extra for sprinkling
◆ 1 tsp gluten-free baking powder
◆ 1 tsp ground cinnamon
◆ ¼ tsp sea salt
◆ Vegan butter, to serve (optional)
1. Preheat oven to 180°C and line a 22cm
and mix well. Pour into a prepared
loaf tin and then bake for 55 mins,
or until nicely golden brown on top.
4. Remove bread from the oven and
leave to cool slightly, then remove
from tin, transfer to a wire rack and
leave to cool completely. Slice it up
and serve with some vegan butter.
The loaf will keep for up to 4 days in
the fridge and for up to 3 months in the
freezer (I like to pre-slice so it’s easy
to take one piece out at a time). wh
PHOTOGR APHY: MARK ROPER

ripe bananas are actually already

plenty sweet enough (just like you).
MAKES 1 LOAF
loaf tin with baking paper. In a large bowl,
combine the melted coconut oil, mashed
banana, flax eggs and sweetener. Cook up plant-based
Whisk together until well combined. meals like a total pro
2. In a separate bowl, combine all the with Eat More Vegan!
dry ingredients and mix well. by Luke Hines (Plum,
3. Combine wet and dry mixtures $39.99). Food bliss!

124 wo men s hea l t h .co m .a u D E C EM BE R 2019

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 It might be the
best excuse out Sweet-s tall Memories
there, but the
truth is ‘it’s At every school fete there’s a mother selling
happy hour rocky road at a sweet stall, right? This cocktail
somewhere’, has all the components of the popular sweet,
doesn’t prevent but without the chocolate. Instead, that
element comes through in the whisky. Nice!
that roaring
hangover the ◆ 30ml salted peanut water
next morning. ◆ 20ml grain whisky
Here to cure ◆ 20ml curaçao
your pounding ◆ 20ml coconut water
head are a ◆ 10ml sugar syrup
delicious ◆ 2 dashes of aromatic bitters
round of ◆ 1 egg white
TIP
low- and You can buy
◆ Ice cubes, for shaking
MAKE
◆ Raspberry lollies, to serve
non-alcoholic SUGAR SYRUP SALTED PEANUT
cocktails, or make your own 1. Combine all the ingredients except the ice WATER
courtesy by mixing two and raspberry lollies in a cocktail shaker and
Combine 300g
of expert parts sugar with
dry-shake vigorously to combine the egg whites.
dry-roasted
peanuts + 100g
mixologists one part water,
then dissolving
2. Throw some ice in, and then shake again. caster sugar +
Shaun Byrne in a pan over
3. Strain into a cocktail glass and serve with a 10g salt + 1.5
and Nick Tesar. a gentle heat. cheeky side of raspberry lollies to complete litres water in
Bottoms up! the rocky road theme. Ah, sweet satisfaction. a saucepan and
simmer for
30 mins. Strain
through a
piece of muslin
(cheesecloth),
then pour into
a glass bottle
and refrigerate. It
keeps for a week!

Hangover-free
COCKTAILS Party hard and regret less
with these low- and no-
booze summer drinks

1 26
 Food
MAKE
BLUEBERRY
VERJUICE
Combine 150g
Hub
frozen berries +
500ml verjuice
(buy in stores)
and crush in a
sealable bag. MAKE

B2Tea
Leave for 12 hrs, BLUEBERRY
then strain and COULIS
bottle. Store in Using the
the fridge for leftover fruit
two weeks. Save Whenever we decide that a period of detoxing from your
the leftover is required, tea is the fallback to fill the void in homemade
blueberries a glass. This cocktail offers a great way to use blueberry
to make the blueberries: in the verjuice and in the coulis. verjuice, add
coulis (right). MAKES 1-2 equal parts
sugar syrup.
◆ 45ml blueberry verjuice Simmer for
◆ 20ml blueberry coulis 10 mins over a
◆ 45ml black tea syrup medium to low
◆ 60ml soda water heat. Store in
◆ Ice cubes, to serve the fridge for
MAKE ◆ Mint sprig, to garnish up to a week.
BLACK TEA
SYRUP 1. Add the verjuice, coulis and tea syrup to a serving
Brew 40g tea + glass, give it a stir, then splash with soda water.
800ml boiling 2. Fill the glass generously with ice cubes.
water + 400g 3. Give the mint sprig a light slap to instantly
sugar for 8 mins. awaken and freshen your drink, then garnish.

SPIKE IT
Add 30ml
Grand Marnier +
15ml Disaronno
(amaretto).

127
 WHAT TO Virgin Mary
DRINK WHEN
YOU’RE NOT ◆ 120ml tomato passata
DRINKING ◆ 30ml fresh orange juice
◆ 15ml verjuice
In the spirit of
◆ Pinch of smoked paprika
Seedlip’s motto, here
◆ Salt and pepper, to taste
are three more
◆ Basil oil, to float
non-boozy drops.
◆ Ice cubes, to serve

MAGGIE BEER 1. Combine all the ingredients except the oil

NON-ALCOHOLIC and ice in a highball glass, then season to taste.
SPARKLING 2. Top with ice, stirring to combine and chill. Float
CHARDONNAY as much oil on the top as you like. Go crazy with
As the silly season your garnish and take a selfie with your creation.
approaches, don’t
miss out on the
festivities. Pop a bottle
and let the good times
flow. Or, for the brunch
of champions, just
add orange juice.

SEEDLIP
GROVE 42 CITRUS
Knock back your
favourite nightcap
without the punishing
headspins. Simply
serve with tonic or add
a twist of orange peel
for a zesty take on
your classic G&T.

LYRE’S AMARETTO
For the ultimate
indulgence drop,
combine in your
favourite amaretto
sours recipe. Happy
hour without the
hangover – that’s
the cherry on top.

SPIKE IT
Add 30ml 
sweet
vermouth.
PHOTOGR APHY: GAVIN GREEN

128 wo me n shea l t h .co m . a u D ECEM B E R 2 019

 Food
Hub
54 Mangoes
Kombucha is fermented tea, so one could say
that it’s funky tea. Since this cocktail contains
mangoes, ‘funky mangoes’ would have sufficed
for a name, but that doesn’t sound inviting, does
it? Something funky that has always appealed,
to us at least, is Studio 54, and this funky blue
cocktail pays homage to that famous nightclub.

◆ 45ml mango vermouth

◆ 45ml kombucha
MAKE ◆ 15ml lemongrass syrup
MANGO ◆ 5ml ginger juice MAKE
VERMOUTH ◆ 2 drops of natural blue food colouring LEMONGRASS
Add the skin and ◆ Ice cubes, to serve SYRUP
flesh of 1 mango ◆ Dehydrated mango, to garnish Simmer 1 stalk
to an airtight of lemongrass,
container 1. Combine all the ingredients in a muddled +
with 700ml of highball glass and stir to combine. 400ml water +
vermouth. Leave 2. Top with ice, garnish with 350g sugar
refrigerated mango and funk the night away. + 5g citric acid
overnight, for 30 mins. wh
then strain the
vermouth and
transfer into a
bottle. Keeps in
the fridge for up
to three months!

Want even more

genius drinks?
Grab a copy of
All Day Cocktails
by Shaun Byrne
and Nick Tesar
(Hardie Grant
Books, $34.99).

129
fitfluential

Step inside your local barre studio

or brunch spot and odds are you’ll
find someone decked out in Claire
Tregoning’s latest threads. As the
cofounder behind cult athleisure
label P.E Nation (along with Pip
Edwards), Tregoning has redefined
the workout wardrobe, bridging the
gap between fashion and function.
Here, she talks self-care, the future
of the Nation and why sustainability
is this season’s hottest accessory.

You’re Only Ever as

Good as Your People
“Learning the importance of having a solid
team to help us scale up has been invaluable.
We had to stop just ‘doing’ and create
structure around how we were doing things.
For people coming up in the business world,
I’d say that you should see each role as
a great opportunity to learn. And always
treat everyone as you’d want to be treated.”

Self-care Isn’t Just

Exclusive to Sunday
“I try to have one self-care session a
week, whether it’s a massage, chiro or
kinesiology appointment. I also try to go
to pilates twice a week. It’s taken a long
time to find a balance ... I’m not sure there
ever really is one, but doing these things
help me stay focused, calm and grounded.
Make sure you have a lot of support around
you! Creating some non-negotiables helps
you set boundaries. [My essentials] are
doing the school drop-off every day and
working from home one day a week.”

Shopping Impacts
Our kinda girl... More Than Your Wallet
“As a brand, we’ve always been inspired

Claire
by Australia’s beautiful coastlines and the
active, outdoorsy way of life. That in itself
is something we should all be working
to protect, so the next generation can

Tregoning
experience the beauty we’ve had the
privilege of enjoying. Our organic tanks
and tees launched in July, followed by our
first recycled ‘Strike’ set. We’re transitioning
all of our packaging to be fully recyclable
... we’re really proud of [our] progress.”

By Harriet Sim Don’t Stop When

You’re at the Top
“With P.E’s next collection, we’re blurring
the lines between fitness and fashion
like never before. We love keeping
our customers excited! October saw the
launches of our active swim collection
PHOTOGR APHY: SAM EL SOM

with Speedo and a snow one with DC. I find

[inspiration] in ’80s and ’90s street sport,
architecture, travel, music, film, art, food,
and the runway! My family, friends, staff
and community also inspire me daily.” wh

130
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 Models wear Satin Liquid Lipstick
(left to right)
09 Rich Plum, 07 Orchid

KISS GOODBYE TO TOXIC LIPSTICK

SAY HELLO TO
100% NATURAL
SATIN LIQUID
LIPSTICK
Introducing NEW Satin Liquid Lipstick formulated with moisture enriched,

nat ural in g redient s l ike nourish ing Sweet Alm o nd Oi l, S h e a Bu tte r and

nat ive Au st ral ian Ka kadu P lum.

Ac hieve a high ly-pig mented , velvety-smo oth f i nis h wi th o u t sy nth eti cs .

Vegan | Cruel ty- Free

N U D E BYNATU R E.C O M.AU