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

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Dairy-free milk decoded

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

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16-04-2021

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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

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WF guide to... a healthy barbecue

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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

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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

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15-04-2021

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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
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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

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Squeaky Clean

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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

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Adult Vaccines - Which do you need?

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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

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15-04-2021

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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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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

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Home remedies

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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

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All about Bioresonance Therapy

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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

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Surprising Superfoods

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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

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Create a better sandwich

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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

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Which kind of sugar addict are you?

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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

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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

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Laugh out loud

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