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cl1012B-DairyFree.pdf Page 122 27/08/2012, 6:10 PM

Health articles

16-04-2021

2021

Dairy-free milk decoded

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cl1012FE-Doublep80.pdf Page 80 24/08/2012, 2:31 PM

Health articles

16-04-2021

2021

I threw my boobs a farewell party

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womensfitnessmagazine.com.au womensfitnessaustralia @womensfitnessmag @womensfitnessau 101 Be t WORDS CHARLOTTE STIRLING REED ADDITIONAL WORDS ALEXANDRA OKE PHOTOGRAPHY CORBIS * ALL NUTRITIONAL VALUES ARE AVERAGE PER G NOTHING BEATS a barbecue. The smoky aroma of chargrilled meat, fi sh and skewered treats … ahhh, heaven. Trouble is, with all that fat-laden fare on o er, one too many outdoor feeds can send your dream of a hot bikini body up in smoke. But it doesn’t have to be that way. You can savour barbies and stay in sizzling shape – simply follow our healthy grilling guide. Bye bye, burgers Most people think of prepackaged burgers and sausages as typical backyard fare. But this isn’t the only way to fi ll a barbecue, and it certainly won’t impress your friends if they leave feeling as if they’ve eaten half a cow. Instead, why not go for chicken or turkey? They are barbecue favourites and packed with protein. As a rule, choose the breast cut, which is relatively low in fat and works well with marinades. If you do go for drumsticks, wings or thighs, remove the skin, as it’s high in saturated fat. If, however, you feel that no barbie is complete without a burger, home-made ones can be delicious – and, while the average shop-bought burger weighs in at around 10.9g saturated fat per 100g, your own lean version could contain just 3.8g. Buy quality lean mince, add chopped onion and season to taste. Mould the meat into patties and toss them onto the grill to astound guests with your culinary skills. Focus on sh Another way to bid farewell to the sat fat is to say hello to fi sh. It has less kilojoules than most meats, contains a wealth of benefi cial nutrients (including those all-important omega-3s) and tastes great barbecued. Try tuna, salmon, mackerel or sardines, which don’t require any added oil. All of these fi sh are simple to cook and you can season them with dried mixed herbs. Get marinating A simple marinade goes a long way, a

Health articles

15-04-2021

2021

WF guide to... a healthy barbecue

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163 goodalternatives. S UP E R C HAR G E ME! Reduce stress, revive fl agging energy levels and ease everyday health niggles with these natural pick-me-ups, writes Melinda Ayre Quiet, please! Meditation is twice as eff ective at lifting mood when compared to simply relaxing. In a study published in the online journal Evidence Based Complementary & Alternative Medicine, Sydney University researchers found that 10 to 20 minutes of daily meditation triggers positive changes in the brain. With about 40 per cent of us experiencing “signifi cant stress”, according to the researchers, this is good news indeed. Strike a pose Daily yoga practice provides a supportive platform of renewal in our busy lives, according to yoga instructor Charlotte Dodson. “Yoga enlivens and strengthens,” says Dodson, who guides Miranda Kerr through her yoga practice. When feeling anxious or down, Dodson suggests this rejuvenating pose. “The legs-up-the-wall pose allows your heart to rest, calms your nervous system, takes pressure off your feet and rejuvenates your body,” she says. Lie down near a wall and swivel your legs up the wall. Hands can come to your chest or side and keep your chin tucked in, protecting your neck. Let your legs roll out naturally, knees bending slightly. Let your body naturally come to ease, hold and breathe deeply for fi ve to 10 minutes. Making a point The rejuvenating benefi ts of acupuncture are well documented and according to the World Health Organization, it is eff ective for everyday health conditions such as headaches, period pain and hayfever. “The body is mapped with energy lines that link to diff erent body systems,” says acupuncturist Tania Grasseschi. “Inserting needles along these points untangles the mess that the stress of day-to-day living creates in the body.” During an acupuncture session, needles are inserted painlessly into specifi c points chosen to bring harmony to your body. “Man

Health articles

15-04-2021

2021

Supercharge me

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100 Are you cranky, sleeping badly or have a cold coming on? Ka ren Fittall explains how food can help tackle 10 common health niggles fo od script Write your own Photography WILLIAM ABRANOWICZ / ART + COMMERCE/ SNAPPER MEDIA / Getty Images gm1013difp100 - 100 2013-08-09T11:44:42+10:00

Health articles

15-04-2021

2021

Write your own food script

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Eighty per cent of us have at least one kitchen habit that’s putting our health at risk. Karen Fittall explains how to clean up your act 88 goodnutrition. YOUR SINK AND TAP HANDLE [ Because ] according to research, the average kitchen sink contains more germs than a toilet. Despite that, 25 per cent of people never clean the kitchen sink, which is why at least 40 per cent of sinks swabbed in a recent study were loaded with unsafe levels of bacteria. Do it Disinfect every surface in your sink twice a week, and wash sink strainers in the dishwasher weekly. Tap handles should be cleaned daily with a disinfectant. YOUR WATER TEMPERATURE UP [ Because ] most of us are washing dishes in water that’s not hot enough to kill germs. In a recent UK study, 80 per cent of people surveyed used water below 40° C to wash up. Do it According to experts, dishwashing water needs to be at least 60° C to do the job properly, so wear rubber gloves to help protect your hands or, failing that, use the dishwasher as much as possible. Thanks to the high temperatures reached, studies have confi rmed that dishes washed in a dishwasher are routinely cleaner than those washed in a sink. OUT THE VEGETABLE CRISPER [ Because ] it’s one of the most contaminated spots in the average kitchen, according to a recent US study of household germs. As well as yeast and mould cultures, scientists also discovered salmonella and listeria in the majority of crispers, backing up an earlier UK study, which found that many fridge vegetable drawers contain 750 times the number of bacteria that’s considered safe. Do it Remove the drawer if you can and, using a clean sponge, wash it out with a mixture of detergent and water before rinsing and drying with a clean tea towel. Make sure you do this at least once a month. USE DAMP TEA TOWELS [ Because ] they’re a breeding ground for germs. In a recent study, 60 per cent

Health articles

15-04-2021

2021

Squeaky Clean

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61 Photography corbis MEASLES, MUMPS & RUBELLA In adults, German measles or rubella is usually mild. But in pregnancy it can have serious effects on an unborn baby such as heart defects, deafness, blindness and mental disability. About nine in 10 babies infected with rubella during the first 10 weeks after conception will have a major abnormality, says Booy. “There’s no harm in having the MMR vaccine if you’re unsure whether you’ve had two doses which give lifelong protection,” says Booy. WHEN TO HA VE IT: When planning a pregnancy. PNEUMOCOCCAL The pneumococcal vaccine protects against the most common bacteria that cause pneumonia. Unlike influenza, pneumococcal bacteria do not change significantly from year to year, so a single dose is usually enough, says Crampton. According to the latest figures from the Australian Institute of Health and Welfare, about 54.4 per cent of adults have been vaccinated against pneumococcal disease. “In some cases, a booster five years later is recommended for people who are 65 or over and who have chronic underlying diseases, such as respiratory or cardiovascular disease and diabetes,” says Crampton. WHEN TO HA VE IT: If you are over 65, are an Aboriginal and Torres Strait Islander or are a smoker or ex-smoker. HUMAN PAPILLOMAVIRUS (HPV) While the HPV vaccine is now part of a school-based vaccination program in Australia, women can benefit from having the vaccine up to the age of 45. After that, women have usually already been exposed to the infections the vaccine protects against, says Booy. The HPV vaccine protects against viruses that can lead to genital warts and cervical cancer. It’s most effective when given before a woman starts having sex. “But there are four different elements in the vaccine and you may have had one or two of those in your adult life, but not have had the others,” he says. WHEN TO HA VE IT: Up to the age of 45 if you’re a woma

Health articles

15-04-2021

2021

Adult Vaccines - Which do you need?

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44 Photography getty images Your genes can have as much influence as your lifestyle on your risk of disease, and even what age you hit menopause. By Karen Fittall your mother’s health? inherit Will you gm1013motp44 - 44 2013-08-13T17:02:38+10:00

Health articles

15-04-2021

2021

Will you inherit your mother's health?

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That’s when you want to speak in any meeting if you want your ideas to be liked, says research from the University of California Berkeley. According to the experts, we have an inbuilt preference for things we hear or see first on a list or in a meeting. “If you’re nervous about speaking before anyone else, acknowledge it,” says business coach Graham King. So, say something like ‘My name is Becky, and I don’t normally speak first but I’m so excited by this idea, I want to get it out there.’ “People will expect you to be a little bit nervous and forgive you a bit more,” says King. but if you’re looking at your jam-packed diary of chores and work commitments and wondering how on earth you can fit this in too, take note of what counts as socialising. The researchers explain that it doesn’t just have to be face-to-face time with friends. Time with family counts, chatting to work colleagues counts (as long as it’s about non-work things) and so does interacting on social media or talking on the phone – as long as these last two don’t make up more than 75 per cent of your daily socialising total. So what type of socialising gives us the biggest health boost? “exercising with someone else,” say the researchers. 20 iS THe PeRceNTAGe oF YoUR WAkiNG HoURS eAcH DAY THAT SHoUlD be SPeNT SociAliSiNG FoR oPTiMUM WellbeiNG, SAY GAllUP ReSeARcHeRS Minutes – THAT’S HOW MUCH LONGER THAN YOUR MAN YOU SHOULD AIM TO SLEEP FOR, says sleep specialist Dr Chris Idzikowski, author of Sound Asleep: The Expert Guide To Sleeping Well (Watkins Publishing, $22.99). It’s thought that women need more sleep than men because we spend more time multi-tasking. This causes our brains to become more fatigued, so we need extra time asleep to rest and recover. What’s the easiest way to extend your sleep? Try 30ml of cherry juice concentrate morning and night. The juice raises

Health articles

15-04-2021

2021

Countdown to better health

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180 REMEDIES HOME F or centuries, households developed their own variations on cures for the common cold, aches, pains, cuts, bruises and burns. In many cases it wasn’t understood exactly how the remedies worked, it was enough that they worked. Interestingly, medical research has proven the e ectiveness of many of these home remedies. In fact, much of what we know as modern medicine originally came from home remedies, says Marc Cohen, professor of complementary medicine at Melbourne’s RMIT University. “Most of our modern-day drugs are still derived from herbs that were initially used as folk remedies and there continues to be a lot of validation with medical science and some of the old remedies,” he says. Traditionally, home remedies were created by women and passed down in families from generation to generation. “The term ‘old wives’ tale’ has become a derogatory statement, but originally it wasn’t at all,” says Cohen. “The pantry pharmacy was very much a part of women’s wisdom and they were seen as the arbiters of healing and had a lot of power. I think old wives have been totally undervalued. The old women of the world still have a lot of wisdom that’s untapped.” Here, we take a look at some of the traditional home remedies that have stood the test of both time and modern science. APPLE CIDER VINEGAR for diabetes and weight management Traditional use. Apple cider vinegar has a long history as a cure-all. Hippocrates used vinegar to treat wounds, Cleopatra created a love potion by dissolving pearls in vinegar, and Sung Tse, the 10th-century creator of forensic medicine, washed his hands in vinegar to avoid infection. As a home remedy, apple cider vinegar has been used for a variety of conditions including diabetes, indigestion, high cholesterol, heart problems and acne. Scienti c proof. Apple cider vinegar may help people with type 2 diabetes. US research has sho

Health articles

15-04-2021

2021

Home remedies

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178 PHOTOGRAPHY CORBIS / GETTY IMAGES HOW DOES IT WORK? A bioresonance session is usually carried out either in a sitting or lying down position. Your practitioner will ask you to hold onto an ‘electrode’ that receives the frequency of the bioresonance machine. The practitioner will then carry out tests to determine whether a particular substance has a negative effect on the body – for example, whether you might have a sensitivity to a food or chemical. The cost of treatment can vary considerably, depending on your practitioner and location. For a one-hour session expect to pay from around $70 to $140. To nd a practitioner, contact the International Bioresonance Practitioners Association, www.ibpai.org or Bioresonance Australia, bicomaustralia.com.au HOW MANY TREATMENTS DO I NEED? As a rough guide, acute conditions may only need one or two treatments, but longer-term problems may require more like six to eight visits. “Chronic problems take longer, children’s problems are easier to resolve, and people with normally robust health usually regain it more quickly than those with fragile health,” says Lane. “Some clients are more vulnerable at the change of seasons, so they would come in as autumn and spring begin.” WHAT CONDITIONS CAN IT HELP? Because bioresonance works on the acupuncture energy system, it helps any condition that involves an energy excess or blockage, says Lane. “I fi nd it especially useful for mysterious conditions that don’t fi t the standard medical defi nition of a disease.” Much research has confi rmed the effi cacy of bioresonance therapy for conditions such as dermatitis, rhinitis and allergic conjunctivitis. A two-year study by the paediatric department of a hospital in China found 78 per cent of allergy patients were still symptom-free six months after treatment. Bioresonance is also used by many practitioners to help people quit smoking. “When we

Health articles

15-04-2021

2021

All about Bioresonance Therapy

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108 goodnutrition SUP E R F O O DS Surprising Some of your pantry staples may boost your health in unexpected ways. Helen Foster checks out a few favourites to nd out how gm1012supp108.pdf Page 108 17/08/2012, 10:40:32 AM

Health articles

15-04-2021

2021

Surprising Superfoods

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104 goodnutrition Tired of boring old ham and salad sandwiches? With some and a little imagination, you’ll be creating and lunches in no time at all, writes dietitian Emma Stirling C R E AT E SANDWICH A BET TER gm1012sanp104.pdf Page 104 7/08/2012, 11:09:50 AM

Health articles

15-04-2021

2021

Create a better sandwich

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76 KNOWING WHAT TRIGGERS YOUR SWEET TOOTH CAN HELP YOU CONTROL CRAVINGS. dr jaco b teitelbau m TELLS JULIE BEUN HOW THIS WORKS aadred yicout?sugar which kind of gm1012sugp76.pdf Page 76 14/08/2012, 4:14:50 PM

Health articles

15-04-2021

2021

Which kind of sugar addict are you?

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68 Photography levi brown/ trunkarchive. com/ snapper media Being diagnosed with breast cancer changes you forever. your priorities shift. Three women share their emotional journeys with Beverley Hadgraft Breast cancer: what it taught me gm1012bre2p68.pdf Page 68 6/08/2012, 4:55:43 PM

Health articles

15-04-2021

2021

Breast Cancer: what it taught me

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58 goodhealth. W e’ve all experienced that lift we get from having a good giggle, but now research has found that having a laugh can also improve heart health, increase life expectancy and make pain more tolerable. When we laugh our body releases neurotransmitters and hormones that reduce stress hormones – cortisol and adrenaline – in the body. This in turn helps lower blood pressure. The muscles we use to laugh also get a workout – the diaphragm, abdominal and facial muscles and our leg and back muscles. Having a good laugh also makes our lungs expand, helping us breathe more easily. And it gives our cardiovascular systems a boost, as our blood vessels are expanded as a result of laughter so blood ows more easily. The brain also bene ts as the left and right hemispheres have to work together so we ‘get’ the joke. Here, we look at some of the ways a good, hearty laugh can boost your wellbeing. GET STARTED: LISTEN TO LAUGHTER AND SEE IF YOU FEEL BETTER… Download the free viewa app, select the Good Health channel and hold your phone or tablet over this page to listen. See p13 for viewa instructions. IS LAUGHTER REALLY THE BEST MEDICINE OR AT LEAST BENEFICIAL TO OUR HEALTH? BY SARAH MARINOS Laugh OUT LOUD Laugh for a healthy heart If you want to reduce your risk of heart problems, watch a funny movie. Just a 15-minute burst of laughter can expand blood vessels and improve blood ow, according to the University of Maryland. Researchers found laughter causes the endothelium, the inner lining of blood vessels, to expand, which improves blood ow. However, watching a sad or upsetting movie constricted blood vessels. “Laughing may be important to maintain a healthy endothelium and reduce the risk of cardiovascular disease,” says lead researcher Dr Michael Miller. “Thirty minutes of exercise three times a week and 15 minutes of laughter daily is probably good for the vascular system.” PHOTOGRAPHY

Health articles

15-04-2021

2021

Laugh out loud

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