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PAGE 88

JENNA CAN YOU

REALLY
DEWAN
ON STRENGTH, SQUATS
BUILD
MUSCLE ON
A VEGAN
AND THE NEXT CHAPTER DIET?

YOUR
GENIUS
28-DAY
FITNESS
PLAN

SPRING BODY
REBOOT!
 ON THE
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68

115
34 BLAST EAT MORE,
WEIGH LESS

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YOUR
SMOOTHIE
100
FAT
IN JUST
MAKE OVER
YOUR 45
MINDSET
4 EASY
MOVES!
GET FIT,
FIND LOVE 100
76 JENNA CAN YOU
REALLY
32
DEWAN
ON STRENGTH, SQUATS
BUILD
MUSCLE ON
A VEGAN
AND THE NEXT CHAPTER DIET?

YOUR
106 GENIUS
28-DAY
FITNESS
PLAN

SPRING BODY
REBOOT!

2018
Sept

29
HOW ELYSE KNOWLES
GOT THIS SMOKIN’ BOD

5
 SEPTEMBER 2018
DISCUSS
17
The latest health and wellbeing news
32
THE POWER
BEST BODY OF PLANTS
29 Summer body blitz
Top tips from Elyse Knowles for
shaping your best bikini body
32 Can you really build
muscle on a vegan diet?
Non-meat eater numbers are growing – EAT
but are their muscles? WH investigates
34 Sculpt a stronger core
Blast belly fat in just four easy
moves. Not a single sit-up required
115 MORE,
WEIGH
LESS

37 Sporty underthings
Upgrade your undies drawer with our
pick of comfy fitness-inspired faves
38 Fast track to health
Are fasting diets like the 5:2 all they’re
cracked up to be? We get the lowdown
42 High-speed sports for
the attention challenged
Marathons not your thing? There are
plenty of short, sharp sports to love
LIFE ETC
52 The stuf of nightmares
Want to sleep tight every night? We
decode what those bad dreams mean
54 Micro meditations
De-stress your day with moments of
mindfulness – the new micro-nap!
BEAUTY & STYLE
59 The awk-free spa guide
Get your zen on with the definitive
guide to maximising your next visit
66 Deodorants decoded
FEATURES
76 Free spirit
Dancer. Mother. Wellness warrior.
Jenna Dewan opens up about why
she’s never felt more empowered
82 Hot trends for peak wellness
From broccoli cofee to the latest
nut in town, meet the new kids on the
(health) block set to rock your world
88 Love at first sweat
Workout wooing – and why the gym is
the hot new place to meet a soul mate

45 Flex your bravery muscle
One determined writer discovers the
rich life rewards of not playing it safe
48 Our naked truth
We are what we think, and WH’s annual
body-image survey is a revelation
From the new natural options to the
latest sweat tech, we’ve got your back
68 Reboot your spring
athleisure wardrobe
Meet the ultimate WH edit of this
season’s hottest workout buys
94 And breathe...
It’s already a 24/7 thing, but turns out
breathing is set to be your health hero
100 Blitz this
Supercharge your smoothie and pack
more juice goodness in every glass
with these fast, easy drink hacks
106 28 days to fit
Get strong, long and lean with the best
total body reboot we’ve ever published

FOOD HUB PHOTOGR APHY: STOCKSY; ISSY CROKER; JOHN RINTOUL; HANNAH SCOT T-STEVENSON

115 Spring clean your plate

Make vegies the main (detox) event
124 Comfort made healthy
Pizza! Chocolate cake! And more!
130 Four delicious ways
with topless sandwiches
Tasty takes on a lunchtime classic
132 Healthy dinner, stat
Clever tips for nutritious eats
14.

REGULARS

68
8 12 136
Ed’s Ask us The
note anything winners’
list
10 112
The WH Subscribe 138
MEET THE BEST NEW team to WH Our kinda
ATHLEISURE BUYS girl

6 womenshealth.com.au SEPTEMBER 2018

seikowatches.com
 ED’S NOTE
WHAT’S ON MY MIND
T H E J OY
N
U T I O
SO L
Lasting happiness. It’s
something every single
one of us strives for. And
recently I read a fantastic
book that flipped the
whole idea of happiness
on its head. The premise?
That it’s possible to find
inner peace even in the
face of some of life’s
biggest challenges.
As journalist, author
and self-confessed
‘serial survivor’ Amy
Molloy writes in her fab
new release The World
Is A Nice Place: How to
Overcome Adversity,
Joyfully, it’s all about
putting a slightly different
lens on the world and
choosing to see even the
hardest moments as a
chance for growth. “In my
experience, early struggles
can create emotionally
invincible adults who
have more compassion,
self-confidence, self-
awareness and resilience
than those ‘lucky’ people
who have never been
tested,” she says. In short,
choose to see adversity as
FIT
N IGH T O UT !
Keen for the ultimate girls’
night out? Then join us for the
biggest event of the year,
Women’s Health Fit Night Out,
powered by Garnier. Think:
celeb trainers, the latest
fitspo trends and so much
more. Turn to p51
for details.
8
We’re still
on a high
after our
first Celeb
Sweats
event – with
WH August
cover star
and P.E
Nation co-
founder Pip
Edwards
– sold out
in 48 hours!
Stay tuned
for deets
on our next
hot event.
a teaching tool, and you’ll
slowly but surely realise
you’re capable of much
more than you know.
Whether that’s moving
to the other side of the
world, chucking in your
corporate job, reviewing
your relationships or
following your passions.
And, really, what’s not
to love about that?
Looking for more smart
advice to live your best
life? You’ll find it inside
this issue. Slash stress
and boost your wellbeing
with our must-read report
on the power of mindful
breathing (p94) and why
it’s one of the hottest
trends in the wellness
world. Eat well with
plant-powered recipes
your body and tastebuds
will love (p115). Get fitter
and stronger in just 28
days with our easy spring
body reboot (p106). And
pack more goodness into
every glass with smart
drink hacks guaranteed
to supercharge your next
green smoothie (p100).
Until next month, hope
you enjoy this great issue!
PHOTOGR APHY: STEVEN CHEE; JASON LEE
Jacqui Mooney Editor
@JacquiMooney
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4 EASY GET FIT,
MOVES! FIND LOVE

WE MAKE IT HAPPEN JENNA

DEWAN
ON STRENGTH, SQUATS
CAN YOU
REALLY
BUILD
MUSCLE ON
A VEGAN
DIET?
AND THE NEXT CHAPTER

YOUR
GENIUS
28-DAY
FITNESS
PLAN

SPRING BODY
REBOOT!
ON THE COVER
Cover star Jenna Dewan
Photography Dennis Leupold
Styling Yashua Simmons
Jacqui Mooney Hair Kristin Ess Hair Care
Editor Make-up Patrick Ta using La Mer
Lizza Gebilagin Deputy Editor Manicure Kim Nguyen at
Adam Williams Creative Director Studio M Salon and Spa
Lisa Balemi-Hughes Art Director Jenna wears Araks bikini top and
bottom, Danskin hoodie, GShock
Alex Davies Features Editor
watch, Sailormade bracelet
Lucy Bode Features Writer/
Digital Content Editor
Clare Baxter Contributing Junior Writer
Charlotte Dalziel Digital Content
Manager – Health Group
Lauren Williamson Digital Content Editor
Alex Dalrymple Multimedia Content Producer
Kate Fraser Head of Pictures – Fashion & Health

Clarissa Wilson Head of Health

Sarah Harrigan Group Brand
Manager – Beauty & Health
Jessica Lay Brand & Partnerships
Manager – Health
Kayla Chapman Brand Executive
– Fashion, Health & Beauty
Harry Parsons Brand Coordinator –
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Fashion, Health & Beauty (02) 9394 2401 SVP/Managing Director
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68
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1 0 womenshealth.com.au SEPTEMBER 2018

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WHAT DO YOU FOCUS ON

IN YOUR TRAINING?
I train my whole body especially
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 ASK WOMEN’S HEALTH
WE ASKED SO YOU DON’T HAVE TO

My partner
and I live
together
but don’t
have a
joint bank
account.
Are we
missing
a trick?
Potentially. Every couple is
different, but there are
clear benefits to sharing an
account, says wealth coach
Lisa Barber. “The primary
benefit is for transparency of
expenses. It gives a clear
snapshot of the allocation of
money in versus money out.”
So, if you take turns to do
the grocery shop, but you
bargain-dive at Aldi while
your partner splashes cash at
the organic wholefoods shop,
you’ll be able to easily see
whose expenses are higher.
The downside? “Any money
left in the account can be
accessed by either party,
leaving vulnerability if [you]
were to separate,” says
Barber. One way to get around
this? Have your salary go
into your personal account
from which you pay for
non-essential items, and
then transfer a set amount

HELP! I CAN’T AFFORD

per month into a joint account
that covers bills, groceries,
insurance – everything you
share as a duo. This way,
you get a balance between
independence (so you can
A MATE’S HENS’ DO...
hit up that Stylerunner sale
without explanation) and
Ah, wedding season. Kinda want to go full cheerleader for
cooperation. Plus, no chasing
your mate, kinda resent blowing all that time and money
down your SO because they on the celebrations. The bottom line: if you can’t aford it,
haven’t transferred you for you can’t aford it – and that’s OK. Now, tell the bride-to-
the gas bill yet. “Remember, be asap. But don’t slide into her DMs: this has to be a call
money is the number one or in person. Oh, and while you may feel like airing your
cause for divorce and
separation,” cautions
grievances about her exy plans with your mates... how do
Barber. “Establishing we put this? Don’t. Your friend will get over you missing
clear agreements and her hens’ do. Bitching about it? That’s trickier to shake of.
expectations will help you
win the game.” Go for gold.

12
 The Bi

g
Questi
HOW DO I
MAKE THE on
FIRST FEW
DAYS OF ANSWER
Break-ups are hard, even

QUITTING when we know they are

right. When you cut back
on sugar, you’ll quickly

SUGAR start to feel more energised

and focused, so it’s worth
the efort. Get through the

EASIER? initial days with this guide:

DON’T skimp on sleep.
Fewer than seven hours
of shut-eye has been
associated with sugar
cravings in several studies.
DO stay hydrated. When
you have a hankering for
sweets, you might be thirsty,
not hungry. So having eight
to 12 glasses a day will help
eliminate false cravings.
DON’T go cold turkey.
Cutting out all sugar at
once can backfire and
lead to binging.
DO eat natural forms of
sugar each day. Aim for
one or two cups of fruit
(berries, apples, oranges
or grapefruit) a day.
DON’T skip breakfast (or
any meal). If you’re running
on empty, you could overdo
it when you finally eat, and
reach for sweet options.
DO double up on your vegie
intake. Vegetables are high
in fibre, which helps fill you
up and stabilises your blood
sugar. Maintain that satisfied
feeling by eating protein
(such as chicken, fish or
Greek yoghurt) at each meal.

SEPTEMBER 2018 womenshealth.com.au 13

 ON OUR
RADAR WHAT’S
FIRING
UP THE
WELLNESS
WORLD?

MINDFUL Why do I
RUNNING
Nike’s Run Club has teamed up with meditation app
Headspace to take your jog to the next level. Plug in
always feel
your headphones for a guided run that coaches you
on technique, motivation and staying present.
so paranoid
FLOWER YOGA and anxious
Something missing after an hour of downward dogs?
Bloom College takes your standard yoga class
and adds on a flower-arranging workshop. It’s
when I have
Melbourne-based for now, but here’s hoping we
can all mix crow pose and carnations soon.
a hangover?
CRAYOLA Hang-xiety: it’s
a thing! You know

BEAUTY
Unlike the ones we (mis)used in preschool, these
the usual symptoms
of a hangover – the
headaches, the nausea
– but feelings of

COMPILED BY: CL ARE BA XTER . PHOTOGR APHY: STOCKSY; GET T Y IMAGES

crayons, sold by ASOS, are designed to draw on a neurotransmitter
your face. The packaging of Crayola’s new beauty mental unease are that helps people feel
products looks exactly like the classic crayons, but also common. And relaxed, which is why
the formulation is much more skin-friendly. there are physiological you might feel extra
factors at play. “When chill while you’re
your blood alcohol drinking. But during

HEALTH concentration starts to

drop (aka a hangover),
the infamous next-day
hangover, the effects

“HOLIDAYS”
your brain experiences are reversed, causing
boomerang-like shifts anxiety to spike. Same
in the levels of certain with serotonin (the
Thinking about getting those teeth fixed or even chemicals,” explains
IVF? Look abroad. New research by WorldFirst has happiness hormone).
psychiatrist Dr Aparna To avoid these lows,
found three-quarters of Aussies would travel Iyer. For example, limit your drinks
overseas for medical work to avoid high costs at alcohol mimics the to just one or two
home, with 60 per cent of us willing to travel for effects of GABA, (especially if you have
dentistry and 18 per cent for fertility treatments.
an anxiety disorder)
and always sip on

GET water while boozing.

JSHEALTHY
Nutritionist Jess Sepel has a new app, JSHealth,
packed with tools to help you quit fad dieting and
achieve balance. Think healthy recipes, meditations
a tracker for stress, sleep and body confidence,
and 24/7 access to qualified nutritionist advice.

14
 ASK WOMEN’S HEALTH
WE ASKED SO YOU DON’T HAVE TO

AT NIGHT, I OFTEN
CRACK MY BACK TO
RELIEVE STIFFNESS
AND TENSION. IS
THIS BAD FOR ME?
Now and then it’s not harmful, but
it can become an issue if you rely on it
as a daily fix, says orthopaedic surgeon
RETHINK
YOUR
Dr Armin Tehrany. Let’s break it down.
DRINK Our joints are made up of tendons
and ligaments, and we have cartilage
in between that helps everything move
smoothly. When you apply pressure
to your joints by twisting or cracking
your back, it releases gas (that’s the
popping sound you hear). “Cracking
daily can cause cartilage to wear
out, leading to pain or possibly tendon
and ligament tears,” says Tehrany.
Gentle stretching and exercising
are both safer ways to relieve tension.
A warm shower can also help: once you
dry of, slowly bend forward at the waist
and hang towards the ground for 15 to 30
seconds. If the tension is centred in your
upper back, foam-roll for five minutes
a few times a week. Lie on your back
with feet flat, knees bent at 90 degrees
and the roller placed underneath your
shoulders, perpendicular to the body. Lift
your bum and wrap your arms like you’re
giving yourself a tight hug. Use your feet
to slowly roll up and down. Cracking. WH

SEPTEMBER 2018 womenshealth.com.au 15

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TUNE IN
WORDS: CL ARE BA XTER . PHOTOGR APHY: STOCKSY

Never far from your inbox? Stick

your headphones on and meditate
for a weekday win. A University
of Derby team put workaholics
through a mindfulness program
and found it led to a 28 per cent
reduction in overtime hours,
without a performance drop. Try
The Meditation Podcast. Now chill.

17
 {fitness
YOUR YOGA,
DECODED
If hot yoga ain’t your
thing, here’s some fresh
news: you can actually
score the same perks
without the searing
temps. Compared
with a 40-degree
Bikram class, the
same sequence in
a non-heated studio
offers equal benefits Jog with your dog
for your physical health Pups can be the perfect workout buddy –
assuming they can keep up and don’t run you of
(like better flexibility course. These tips from LA Dog Jogger founder
and circulation), reveals Bob Wilcox could turn a Shih tzu into a track star!
recent research from
Texas State University.
So, why does hot yoga
1 DOWNPLAY THE EXCITEMENT
Your pal will naturally be pumped up to run – egging
them on in your puppy voice only makes them crazier.
Have them sit or lie down before heading out (and mid-run,
if needed) to reinforce good behaviour and prevent pulling.
feel more satisfying?
It may be a placebo
effect, with the sweat
making you feel more
2 DEVELOP AN AEROBIC FOUNDATION
Just like us, dogs need a base before
tackling long or fast runs. Start with two
30-minute runs a week, then add 15 minutes every
few w s, at a pace that keeps them beside you.
accomplished, even
3
WORDS: ALEX DAVIES. PHOTOGR APHY: STOCKSY; GET T Y IMAGES

GET A GROUP TOGETHER

if you’re not getting Is your pup easily distracted or a bit aggro?
a better workout. Plan a run with friends and their furry ones.
Dogs like being part of a pack and “it lowers their
fight-or-flight response, making them less reactive”.

Rhabdomyolysis
A DANGEROUS CONDITION WHERE MUSCLE BREAKS DOWN RAPIDLY, RELEASING MOLECULES INTO THE BLOODSTREAM
THAT WREAK HAVOC IN THE BODY. A US TEEN WAS RECENTLY DIAGNOSED AFTER GOING TOO HARD, TOO SOON AND
FOR TOO LONG IN THE WEIGHTS ROOM. SYMPTOMS: PAIN, VOMITING, IRREGULAR HEARTBEAT. SO, BUILD UP GRADUALLY.

SEPTEMBER 2018 womenshealth.com.au 19

 t loss

WISE UP TO THE
BACKGROUND
MUSIC IN YOUR
FAVE CAFE.
YOU’RE THIS
PERCENTAGE

PUMP
MORE LIKELY
TO MAKE
HEALTHY FOOD
CHOICES WHEN
IT’S A LOW

UP THAT
AND RELAXING
SOUNDTRACK,
RATHER THAN
A LOUD ONE.
JACK JOHNSON,
COME AT US.

PROTEIN
Source: Journal
of the Academy
of Marketing
Science

Want max health gains from

PUT
CRAVINGS
TO BED
Can’t get through an
evening without ol’
mate Häagen-Dazs?
Dodgy Zs could be the
culprit. Two-thirds of
people reported more
junk food cravings on a
lack of sleep. Scientists
also saw a link between
these hankerings and
night-time snacking,
as well as obesity and
diabetes. Sorry to go all
that shake? Enjoy it with
a meal, suggest Purdue
University researchers. Why?
Their review of studies
found this helped strength-
training peeps maintain their
body weight and decrease
fat mass, while between-
meal protein supps were
associated with weight gain.
The theory: you’ll probably
adjust the food portion of
WORDS: ALEX DAVIES. PHOTOGR APHY: GET T Y IMAGES

Debbie Downer on you,

but there’s hope in the the meal to compensate for
form of mindfulness.
Not only can the M-word
the extra kilojoules in the
help you sleep, a new drink – whereas you’ll be less
paper in Clinical
Psychology Review likely to do that if you swig
found the practice
may curb cravings. that liquid later on. Clever!
Source: The University of
Arizona Health Sciences

2 0 womenshealth.com.au SEPTEMBER 2018

 “Why stress, I just take
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VITAL ALL-IN-ONE MEANS
I’M NOT STRESSING OVER
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Elyse Knles

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 {health
HOLD HANDS
TO BEAT PAIN
Botched your meal-prep chopping
and heading off to the ER? Take
your significant other with you.
When we’re in pain, locking
palms with a partner syncs
our brainwaves and reduces
the agony. But, please
HANG ON
mate, no heavy A SEC

petting in the
waiting room.
Number of
POP QUIZ!

Source: University of
Colorado Boulder
mums-to-be hit
with high-blood
pressure issues?
A B C

50,000 30,000 15,000

ANSWER: B. That’s
how many pregnant
women develop
conditions such
as pre-eclampsia
each year in Oz.
Past thinking: these
issues resolve post-
delivery. Now?
New research
WORDS: ALEX DAVIES. PHOTOGR APHY: GET T Y IMAGES

reveals this isn’t a

ceert,t with affected
m ms-to-be four
mum
timess more likely
to
o have high BP in
fu
uture. The why is
sttill unknown, but if
you had
yo h ticker issues
IF - in
n pre egnancy, chat to
PER-MINUTE TEMPO OF THE ’90S DANCE CLASSIC yoour doc to ensure
IS THE PERFECT SPEED FOR PERFORMING CPR. IN yoour history is part
A UNIVERSITY OF BARCELONA STUDY, PEOPLE WHO
HUMMED IT IN THEIR HEADS WHILE DOING CHEST off all future consults.
COMPRESSIONS HIT THE RIGHT RESUSCITATION So
ource: Heart
RHYTHM MORE THAN THOSE WHO DIDN’T. Fo
ound
dation

2 2 womenshealth.com.au SEPTEMBER 2018

ElyseKnowles
T H E FA C E O F

V I TA L
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All-In-One when she was seventeen
years old. She explains “I was living in
Hong Kong working and I knew that I
needed something that I could take
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my diet, make me feel happy and give
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 {nutrition

12
Winner dinner
The words ‘healthy takeaway’
used to be as unlikely a pair as
2003 Demi and Ashton. Now?
Nutritious delivery services are a
mega trend, says natural product
THE PERCENTAGE REDUCTION IN YOUR RISK OF CORONARY
HEART DISEASE IF YOU EAT ABOUT FIVE EGGS A WEEK,
REVEALS A NEW STUDY. HOW’S THAT FOR A SUNNY SIDE?
Source: Peking University Health Science Center

IGNITE
YOUR
1 Halve, discard the
pit, scoop out some
flesh, then stuff with
omelette fixings such
as raw egg, cheese
and chives. Pop in the
microwave for up to

AVO
and food consultant Bob Burke. two minutes, or bake
FOR TIME-POOR COOKS at 218°C for 15. Easy!
Marley Spoon serves up fresh
ingredient boxes throughout Oz.
Create meals like pork meatball Just when you 2 Season and place
the halves on the
grill for two to three
laksa with everything you need
on hand. marleyspoon.com.au
thought avocados minutes, flesh side
down. Then serve as a
FOR PLANT LOVERS couldn’t get any side dish with salmon.
Thanks to Brown Paper Eats,
Sydneysiders get pre-made hotter, we fan the
vegan and vego dishes (hey,
pumpkin frittata) straight to
flames. Literally. 3 Remove from shell,
slice into wedges,
coat in crushed nuts
WORDS: ALEX DAVIES. PHOTOGR APHY: STOCKSY; GET T Y IMAGES

their doors. Just heat and eat.

brownpapereats.com
When warmed, the (or hemp seeds) and
lightly fry in olive
FOR LOW CARB-ERS green flesh becomes oil. Life-changing!
Thr1ve is your nationwide go-to
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keto-friendly and low-carb
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but keeps that
Great for post-training. thr1ve.me bright colour. Here
FOR COMFORT FOODIES
Check out Sydney-based are three ways to
Phil & Guy’s for wholesome
pre-prepared grub (we’ll take
heat and enjoy:
the Moroccan stew). Treat
yourself to the choc fudge
brownie. philandguys.com.au

25
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Best Body
WATER
YOU
WAITING

H e a l t h a n d f i t n e s s i n s p o to f e e l a m a z i n g a l l ove r
FOR?

SUMMER
BODY BLITZ
Our fave down-to-earth beach babe Elyse Knowles
reveals her top tips for getting bikini ready
By Clare Baxter

29
Best Body m o t i v a t i o n
Oh, happy day! The first hints of summer are
(almost) here: the days are getting longer and
Aperol spritzes are nudging out mulled wine at
happy hour. You’ve even pulled out your cossie
from the dusty bottom drawer – only to think,
“Yikes, it’s been a long time since I’ve shown
so much skin.” Well, fear not, because Elyse
Knowles has your back. The former WH cover
star and face of Aussie swimwear brand
Seafolly shares her secrets for a total-body
tone-up to get you beach ready in no time.
CHANGE THINGS UP
You’ve heard the old adage
“summer bodies are made in
winter”. But for Elyse, they’re honed
in spring. “I love to embrace the
sun; it just makes me happy,” she
says. Mix up your workout routine
by getting outdoors and trying
new ways to move. “You could surf,
30
which activates different muscles
you never knew you could activate,
or you could go wakeboarding, or
jump on a bike and pedal to the
metal,” she suggests. “The next day
you’re like, ‘Holy moly, I can feel that
in my glutes!’” Not only will you get
fresh air and a vitamin D dose, but
switching up sweat sessions can
also keep you motivated. “I have
more fun when I change it up, and
I think it’s how I get to see results –
because my body never gets used
to doing one thing,” agrees Elyse.
MAKE A MEAL OF IT
Fresh, simple and all-natural are the
three cardinal virtues of the 25-year-
old’s diet. “When I want to tone up I
stick to a high-protein, high-natural-
fat diet with lots of fruit and vegies,”
 ELYSE’S
WEEK OF
WORKOUTS
2 x HIIT sessions
2 x weight training
WHICH
WAY 1 x yoga/pilates
TO THE stretch session
BEACH?
Plus, a weekend of
outdoor adventures
PHOTOGR APHY: HANNAH SCOT T-STEVENSON. ELYSE WEARS SEAFOLLY BIKINI

says Elyse. Looking for brekkie
inspo right off the Insta star’s plate?
Chuck three eggs, spinach, garlic
and onion in a pan with homemade
pesto and goat’s cheese for some
seriously gourmet scrambled eggs.
“I have that with an almond milk
chai and it’s like heaven for me in
the morning.” The high-protein meal
will provide plenty of energy to
power you through until lunchtime.
DO YOUR RESEARCH
If lots of dinners out have you
feeling a little beach-shy, Elyse
recommends looking up the
restaurant you’re going to
beforehand, so you can make
healthier choices. “I really hate
getting put on the spot with
what I’m going to eat, and then
I make the wrong decision and
screw it up,” she says. “Research
the menu and find what you could
eat [ahead of time].” Drinks-wise,
pass on a second G&T and try
Elyse’s “fancy water” recipe: icy
H2O with fresh ginger, lemongrass
and mint leaves. “It’s nice and
tasty, and when [everyone else is]
drinking [alcohol] you can trick
people,” she laughs. Give it a crack.
TAP INTO CONFIDENCE
Swimwear photoshoots in front
of a 50-strong crew are part of
Elyse’s daily grind, so she knows
a thing or two about confidence.
It’s all to do with having positivity
around you. “There’s no point
surrounding yourself with people
who make you feel like you’re
being judged,” she says. “Find
a core group of friends, support
one another and embrace each
other’s differences. Then you can
all hit the beach together and just
love who you are.” Sounds like the
perfect summer day to us. WH

SEPTEMBER 2018 womenshealth.com.au 31

 GET A GRIP
ON VEG
GAINS

CAN
YOU
BUILD
MUSCLE
ON A
VEGAN
DIET?
Veganism is huge, but is it holding you
back in the weights room? Dietitian
Laura Tilt delivers the expert scoop

32
 Best Body n u t r i t i o n

NO
WHEY
We’ve crunched
the numbers to
see how vegan
protein stacks up

SOY PROTEIN
ISOLATE
A 30g serving
We Aussies have always been an animal-loving lot contains
2.5g leucine
(OK, maybe not when a flock of seagulls crashes our
beachside fish and chips). But as the third-largest- VEGAN
growing vegan market in the world, according to market L-LEUCINE
research firm Euromonitor International, it seems that our A 3g serving
contains
animal-friendly ethos is spreading to our dinner plates. 3g leucine
Whether you’ve been vegan since before Veganuary,
you’re flirting with flexitarianism or you’re wondering RICE PROTEIN
what to do when #meatfreemonday clashes with leg day, POWDER
A 35g serving
it pays to know how to fuel your gains the green way. contains
2.7g leucine
Building muscle effectively and Right, so what about gains?
OATS
healthily requires a few things, Research (on men only, at this
A 50g dry
not least sufficient kilojoule intake point) has found that animal serving contains
and a strength training program. proteins, such as whey, are more 0.6g leucine
Protein, of course, also plays a key effective at switching on muscle
LENTILS
role because it delivers the raw manufacture after weight training
A 100g dry
materials for muscle repair and new than plant-based proteins such serving contains
muscle growth. But does it make as soy. The reason? Animal 1.8g leucine
a difference whether your protein proteins contain more leucine
is derived from animals or plants? – a protein building block that probably means using a leucine
When it comes to muscle mass drives new muscle growth. As supp, which can be added to
(the amount of muscle in your a guide, animal-based proteins a protein shake or a glass of water.
body), the answer is no. A 2017 provide 8–11 per cent leucine, and You could always just eat more
study published in The American plant proteins only 6–8 per cent. plant protein, but this might leave
Journal of Clinical Nutrition looked But get enough leucine from your plate heaving under the
at how the preferred protein source your plant protein (2–3g post- weight of your portions. You’d
of participants related to their workout being the magic number) have to put away 200g cooked
muscle mass. Unsurprisingly, those and it could rival animal sources. lentils to get your 2.5g leucine.
with the highest protein intake In a 2013 study in Nutrition Journal, Tag-teaming two or three plant
had the most mass, but there male university students were given proteins is a good strategy.
was no link between that and the 48g of either rice protein (3.8g As for daily protein intake,
type of protein consumed – plant leucine) or whey protein (5.5g the consensus is to aim for 1.2–2g
or animal. So, when it comes to leucine) after strength training protein per kilo of body weight if
maintaining muscle mass, vegans sessions and both groups had you want to gain muscle. That said,
turning to tofu, lentils and soy aren’t similar gains in muscle mass. it’s not all about the protein. Carbs
PHOTOGR APHY: STOCKSY

necessarily at a disadvantage, as
long as enough protein gets eaten.
Right now, we don’t know
whether the same results could
apply to women, or how the gains
compare long term, but getting
enough leucine post-workout is
important. If you’re vegan, this
reduce muscle breakdown and
provide energy for tough sessions,
so team protein with carbs and
healthy fats, too. That way, as long
as you get your leucine hit, you’ll
smash your swole goals. WH

SEPTEMBER 2018 womenshealth.com.au 33

 15-minute workout

SCULPT A
STRONGER
CORE
Get that winter midsection into
shape without a single sit-up

Your core is more than your

abs, FYI. It includes your glutes
and the muscles in your lower
back and pelvis. When those
midsection muscles work as
a team, stabilising your spine
and hips, you’ll be able to move
faster, lift heavier, avoid injury
and look slimmer. What’s not
to love? Try this workout, from
exercise physiologist Jonathan
Mike, to sculpt a strong, lean
waistline (and blast belly fat)
in just four fast, easy moves.

34

DO
T O
Do the
WHAT
prescribed number
of reps for each exercise
without a break. Once
you’ve done all the moves,
rest for three minutes, then
complete three rounds in
total. Do the circuit
twice a week.
(a)
(b)
1 your right leg, knee
WORDS: BETH BISCHOFF. ADDITIONAL WORDS: LIZZA GEBIL AGIN. PHOTOGR APHY: BETH BISCHOFF; GET T Y IMAGES
MEDICINE
BALL
ROLL-OUT
(a) Kneel on the floor
with your knees
shoulder-width
apart and feet
together, and place
your hands on top
of a heavy medicine
ball directly
underneath your
shoulders, so that
your body forms a
straight line from
head to knees.
(b) Keeping your
core engaged,
slowly roll the ball
away from you as far
as you can, lowering
your torso towards
the floor. Reverse
the movement to
return to start.
That’s one rep;
do six to eight.
(a)
(b)
2 above the floor with
SINGLE-ARM
MEDICINE
BALL PLANK
(a) Grab a medicine
ball and get into a
push-up position,
legs extended and
hands under your
shoulders. Place
your left hand on
top of the ball.
(b) Keeping your
core tight and hips
as level as possible,
raise your right hand
to your left shoulder.
Hold for 15 to 30
seconds, then
repeat on the
other side.
(a)
(b)
Best Body f i t n e s s
(c)
MINI-BAND
COMBO
HIP THRUST
(a) Loop a mini
resistance band just
above both knees
and hover your
butt a few inches
your upper back
against a bench. (a)
(b) Push through
your heels and
squeeze your
glutes to raise
your hips in line (b)
with your shoulders.
(c) Return to the
start, raise your
hips, then lift up
bent at 90 degrees,
until your shin is
parallel to the floor. 4
Lower, then repeat
steps on other side. SINGLE-
Continue alternating ARM BAND
for 20 total reps.
SHOULDER
PRESS
(a) Stand with one
end of a resistance
band under your
right foot and hold
the other end with
your right hand at
shoulder height
and your elbow
out to the side.
(b) Brace your core,
then press the band
directly overhead
until your arm is fully
extended. Pause,
then slowly reverse
to return to the
start. That’s one
rep. Do 12 to 15,
then repeat on
the other side. WH
SEPTEMBER 2018 womenshealth.com.au 35
 Best Body s t y l e

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Bralette, $39.99, for rose gold. dream modern- metallic trend, in practically Bralette, $59.95,
and G-string, Bra, $69.95, and classic combo. one spotty set. screams sporty. and G-string,
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SEPTEMBER 2018 womenshealth.com.au 37

 LEAF US
TO IT

W
FAST TRACK
TO HEALTH
It generates major buzz. But does the research on intermittent
fasting stack up, or is it simply starvation rebranded? Read on...
By Caroline Williams

38
 Best Body we i g h t loss

We suspect you first heard about fasting from that

one friend who never fails to jump on the latest health
trend just before it hits peak take-up, no doubt over
a late Japenese fusion dinner where she eschewed
food in favour of regaling you with the science behind Human nature
eating intermittently. She’s done the 5:2, tried the 16:8 One important thing to know?
(“it’s the same science, just easier to follow!”) and is Most of the studies that sell
currently evangelising about the five-days-every-three- fasting as a nutritional win point
months fasting mimicking diet. Yep, we’ve been there! to results found in mice. Periodic
fasting of rodents in a lab setting
reduced fat, increased lifespan
and cut incidences of cancer and
Since 5:2 came into our lives in 2012, inflammation – linked to everything
intermittent fasting – the concept from heart disease to depression.
of shunning kilojoules for hours or of the energy it usually gets from And where some of the mice’s
days at a time – has been touted as food, which forces it to seek its cells were lost to autophagy in the
a magical way to reduce the risk of fuel internally. First, you’ll utilise the organs, muscles and bones, they
heart disease, diabetes and cancer, sugar in your bloodstream. When were replaced with new ones.
while melting belly fat and offering that’s gone, it’s time to tap into But you’re not a mouse. In
your digestive system a reboot. The the liver’s glycogen stores. After a humans, studies comparing
premises of the 5:2 (cutting back day or so of eating fewer kilojoules short-term fasts – such as 5:2 and
to 2100kJ two days a week) and than your body needs, these too 16:8 – with kilojoule-controlled
the 16:8 (eating all your day’s food will run out, so your body has no diets consistently suggest they’re
within an eight-hour window) are option but to start burning fat. no more effective at shifting
basically the same. When you give But proponents of the FMD insist weight and improving metabolic
your body a break from eating, it that when you fast for longer than a markers than any other kind of
begins feeding off your fat reserves. day or two, the benefits go beyond diet. And when it comes to the
Another iteration, the fasting weight loss. Yes, the five-day plan protective impact of periods of
mimicking diet (FMD) – which first pushes your body into ketosis – the prolonged fasting, the evidence
hit headlines in 2015 but is now metabolic state in which the body is limited. A recent pilot trial of
garnering mainstream interest as burns fat for energy, made famous the FMD on humans in Longo’s
fasting rises in popularity – is a five- by the Atkins diet (and keto breath) lab showed findings of a 3 per
day program based on the research – but something else is going on. cent average body fat reduction,
of Dr Valter Longo, a biologist at the A short period of severe kilojoule- lowered blood glucose and lower
University of Southern California. deprivation forces the body to levels of inflammatory markers.
It’s designed to make your body save as much energy as possible But the evidence for autophagy
think all it’s being fed is water, while by beginning to break down and was circumstantial at best.
keeping actual starvation at bay via digest its own cells, a process Longo insists that even healthy
a kilojoule-controlled, scientifically called autophagy. Sounds scary, people could benefit from a periodic
developed diet. But it doesn’t come but Longo insists you bear with it. fast. The scientist whose research
cheap: it costs $400 to buy the The body is intelligent enough to led to the development of the 5:2
five-day kit devised by Dr Longo start with dead or damaged cells diet is unconvinced. “We have no
and sold as ProLon in the US. that aren’t worth the energy to evidence of benefits for people
Hang on a minute. Depriving sustain – the ones that contribute who are a healthy weight,” says Dr
yourself of food goes against all to ageing and are more likely to Michelle Harvie, a researcher at the
your instincts, not to mention turn cancerous. In other words, University of Manchester, who first
the dietary advice we’re always the body becomes healthier, looked into fasting as a way to help
hearing. So, is this latest nutrition seemingly younger and at less risk women at risk of breast cancer to
trend really the product of scientific of disease. Until the FMD came lose weight. “All the evidence is for
developments – or is the diet along, the only way to trigger weight loss among the overweight.”
industry having the last laugh? autophagy was to go on a water- As for the promise of longevity,
only diet – something no dietitian we’ll just have to wait and see.
Running on empty would recommend without close Others point out that fasting isn’t
The science is fairly simple. When monitoring. In this way, Longo’s the only way to lure your body into
you put yourself on the 5:2 or fast offers a system clean-up that a replenishing state. The alternative
the 16:8, you starve your body promises to torch fat while also
boosting general cellular health and
delivering nutrients via the food.

SEPTEMBER 2018 womenshealth.com.au 39

Best Body we i g h t loss
is called exercise, and the theory
goes that, just like fasting, getting
your sweat on puts the body into a
state of mild stress, stimulating it to
repair itself. It also gives the brain
a boost by triggering the release
of a chemical called brain-derived
neurotrophic factor (BDNF), which
increases the brain’s tendency to
make new neurons and create and
maintain connections. This might
account for the clear head many
people boast of during a fast and
after a good old sweat session.
Nil by mouth?
If you’d confessed to starving
yourself a few years ago, you’d
have been met with concern. Today,
replace the word ‘starve’ with ‘fast’
and you’re more likely to be met
with a knowing smile. But do the
two mean the same thing? Yes,
according to Longo – and that’s the
point. In order for fasting to trigger
a system reboot, the body needs
to think that it’s starving. “Your
body tips over into starvation quite
quickly – but that’s a good thing,”
he explains. “After a couple of days,
it starts killing off cells.” All very
well if you’re doing it in a controlled
way, like the FMD, but take it too far
and it can prove fatal – people have
died from doing water-only fasts.
Fasting can also induce
an emotional fallout, leading to an
unhealthy relationship with food.
“This can happen to people who
already have a pattern of disordered
eating,” says Dr Helena Popovic, an
MD specialising in the application
of neuroscience to weight
management. “If you’ve been a
binge eater or chronic dieter, you’re
going back to the ‘I just have to hold
out’ [mentality] then, when you’re
allowed to eat, you overdo it. These
people may find that intermittent
fasting triggers binge-eating
circuits in their brain that might
have been dormant for a while.
“I definitely support fasting in
whatever way a person wants, as
long as they’re the right person
for it,” Popovic adds. “We’re
all individuals. Fasting works
really well for some, and not so
well for others in terms of their
psychological approach to it.”
40 womenshealth.com.au SEPTEMBER 2018
Fact versus fiction
The final word? Epidemiologist
Dr Benjamin Horne, who recently
reviewed the evidence, found that
fasting is generally safe when done
every other day for a year, or five
days in succession once a month.
But it’s important to be across the
risks: fainting, dehydration and
malnutrition. “No study I know of
has given us information regarding
the threshold for malnutrition,
which likely depends on the
individual,” he says. And with no
research comparing different fasting
methods in humans, it’s hard to
know which works best. While it’s
accepted that there are people who
shouldn’t fast – children, pregnant
and breastfeeding women and
anyone with a BMI under 18.5 – if
your goal is to burn fat, then studies
suggest a short-term fast can work.
Speaking of short term, Popovic
says an overnight fast is really all
you need. “If every person on the
planet left at least 12 hours between
dinner and breakfast, that would
lead to huge improvements in health
and longevity, gut health, and would
lower the risk of obesity,” she says.
As for longevity-boosting, more
research is needed. Clearly, fasting’s
benefits are subjective. It can be
safe, but it may not be the healthiest
option. Perhaps ask if your efforts
would be better spent on another
BDNF-booster: a gym pass. WH
“I ’VE FOU ND
WHAT WORKS
FOR M E”
Writer Nikki Osman, who’s
been following the 16:8 diet,
spills on the pros and cons
“I came to fasting via the 5:2
– after a treat yo’self trip left
me three kilos heavier. Twice
a week, I’d have a miso soup
for lunch, followed by a
low-kJ meal for dinner. Six
weeks later, I was back at my
usual weight. Then along
came the 16:8 – the diet that
promised I could have my
cake and eat it too, as long as
I finished by 9pm. I gave it a
go in January. I’ve never been
a breakfast person, so eating
my first meal at 1pm works for
me. Coming to lunch hungry
also means I enjoy my meal
more. And the diet gives me
ADDITIONAL WORDS: LIZZA GEBIL AGIN. PHOTOGR APHY: STOCKSY
free rein to snack on fruit,
nuts or chocolate in the
afternoon. The 9pm cut-off
then reduces mindless eating
after hours. That said, if I’m
halfway through a meal come
cut-off, I’ll finish it, and when
my social life gets in the way,
I’ll sack it off and start again.
Following the 16:8 Monday to
Friday gives me the routine I
need to eat healthily. And,
every Monday feels like I’m
pressing the reset button –
that’s the thing I like most.”
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 SPORTS
FOR THE
ATTENTION
CHALLENGED No time? No worries. These trimmed-down
social sports are perfect for the patience-poor
By Clare Baxter

P R O U D LY S U P P O R T E D B Y
 Best Body # wo m e n i n s p o r t

Team sports: sure, they seem like fun, but freeing up a LET US ENTERTAIN YOU
three-hour chunk of your packed weekend ain’t always Rather suppor t from the
gonna to happen. Not when you’ve got food prep to s i d e l i n e s ? T h e s e f a s t- p a c e d
do, brunch with your mates, plus that Bumble date sports are your new bestie
to lock into an already packed diary. According to an RUGBY 7S bathroom wall.
Australian Sports Commission study, 28 per cent of Catch all the No excuses to
women say they don’t have time for the whole team excitement of a miss this: speed
rugby union match climbers scale
thing. But what if you could play an entire netty game,
in a quarter of the 15 metres in
plus shower and change, all in your lunch break? Or time! And with the fewer than
tick of a footy match after work? Enter the hot new Aussie women’s eight seconds.
breed of speedy sports that actually fit into your life. team world number
one, there’s never DARTS
a dull moment. Darts has a rep
for being a pub
SPEED game, but you
CLIMBING don’t need to
Want something head to your
a bit different? local to catch
Watch athletes the action. Aussie

TWENTY20 take on complex

rock climbing
routes with the
Corrine Hammond
is ranked fifth in
the world, and
CRICKET ease of a huntsman
crawling up your
you can check
out her skills −
THE LOWDOWN without leaving
your couch − on
Standard cricket rules
have 50 overs (each over has
six balls) and it can take all day
FAST5 NETBALL Fox Sports.

T H E L O W D O W N Take six-minute quarters

(standing in the sun for six hours!)
to get through a game. Twenty20 is
the quickfire version. With only 20
overs, the aim is to whack each ball
as far as possible and score as many
runs as you can. Not only does this
mean there’s always something
exciting going on but also “in
making [the big hits], more people
get out, which means everyone
gets a go [at batting],” explains
Meg Lanning, captain of the gun
Aussie women’s cricket team, the
Southern Stars. That’s unlike regular
cricket, where you can spend the
entire innings on the bench.
S K I L L U P Batting is great for
hand-eye coordination, especially
in the game’s shorter format when
ADDITIONAL WORDS: BRONTE SMITH. PHOTOGR APHY: GET T Y IMAGES;
and five players and you have enough for a game of Fast5.
Although most rules are the same as standard netball,
there are some changes to make the game more dynamic.
Think: rolling substitutions (which means you can sub
on and off whenever you like), multiple-point shots based
on where you shoot from, and each team gets to pick a
“Power Play” quarter, during which they earn double points.
S K I L L U P Feeling overwhelmed? “The rule where you can
sub on and off is definitely useful if you’re just learning the
game, [because] you can sub off, sit back and watch,” says Sam
Poolman, who represented Australia in the 2017 Fast5 World Series.
P E R F E C T I F You’re a risk taker. “[People] who are happy to take the long shot
do the best at Fast5,” says Poolman. “When shooters [get] the three-pointers
it’s awesome; the whole team just lifts.” Take a shot at playfast5.com.au
TOUCH FOOTY
T H E L O W D O W N No fear of getting your teeth

you really have to go for every shot.
Don’t feel comfortable bowling at
first? No problem! Only five of the
11 players in a team have to bowl.
So you have space to practise
before taking centre stage. Win!
P E R F E C T I F You don’t have the
NARELLE SPANGHER; NRL IMAGES
knocked out with this one: unlike rugby league,
touch is tackle-free. How it works? Each team
fields six players at a time, who run the ball to the
touchdown zone to score while avoiding being
touched by the other team. Each half is a speedy 20
minutes, so it’s all over in the space of a Suits episode.
S K I L L U P Having to dodge touches means you’ll boost agility,

brain space for sports tactics.
“You don’t have to be too tactical
about [the game], you just go in
there and try to score as many runs
as you can,” says Lanning. “But
the longer the format you play, the
more tactical it becomes.” Have
a whack at playcricket.com.au
speed and ball skills. Plus, “the ball is smaller [compared] to rugby
league, so it’s a bit easier to get the use of,” explains Jillaroo
Maddie Studdon, who also plays touch for the Wests Tigers.
P E R F E C T I F You love a high-intensity workout but can’t
always gather the motivation to do it. “Instead of going to the
gym you can go down to the park and play touch – it’s really
fast and fun, so you don’t realise you’re getting fit at the same
time time,” says Studdon. Run wild at touchfootball.com.au WH

SEPTEMBER 2018 womenshealth.com.au 43

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Life etc
U s e f u l s t u f f to u p g r a d e yo u r e ve r y d ay

LEAP
LEGEND

FLEX
YOUR By Leslie Goldman

BRAVERY
MUSCLE
A risk-averse writer faces her fears – and finds
out how much you can gain from taking a chance

SEPTEMBER 2018 womenshealth.com.au 45

 OK, confession time: I’m the antithesis of a risk taker:
a lifelong type-A goody-two-shoes who always ate her
broccoli and obeyed her parents. My one rebellious
phase, in my early 20s, involved trance music and
glowsticks – but the guilt I felt over the debauchery
landed me in therapy. So, two years ago, when I scored
an invitation to travel to West Africa, I was dubious. On
the one hand, it was an extraordinary opportunity: I’d be
meeting with women in Sierra Leone and the Ivory Coast
who’d sufered unspeakable hardships – war, child
marriage, female genital mutilation – and writing about
them, so their voices could be heard. On the other, the
Ivory Coast had sustained a terrorist attack a week prior,
and Sierra Leone had been decimated by Ebola in 2014.

Let’s just say, this trip would

be a stretch for a risk-averse
hypochondriac who’d rather shower
in socks than walk barefoot in the
changing room. Then there’s the
fact I’m a parent to two young girls.
While I’ve always been fine leaving
them for quick trips, this was on the
other side of the planet, in at least
one country marred by violence.
Coincidentally, my husband was
scheduled to be in Paris the
same week. Together, we decided
I’d decline the invitation.
Once I’d made that decision,
though, it didn’t sit well. Did I want
to teach our girls to be afraid, to
play it safe in their comfort zone? Or
did I want to model the importance
of challenging themselves, of
leaning in instead of shying away?
The irony: I’d be travelling with
CARE, a non-profit dedicated to
empowering women and girls. So Long term, this gendered strategies,” says Dr Michael Ungar,
I cold-called a few international safeguarding might stop little Katie a professor of social work and
public health and security experts, scraping her knee, “but she may resilience expert. Bubble-wrapping
got more comfortable with the also be less likely to grow up and our kids, he says, means they have
idea and chose to take the risk. say, ‘I’m not happy in my job so I’m fewer opportunities to succeed in
ADDITIONAL WORDS: CL ARE BA XTER . PHOTOGR APHY: GET T Y IMAGES

going to move to America to follow tricky situations so, when something

THE YOUNG
AND THE RISKLESS
From the moment we start walking,
girls are taught to shy away from
risk. Researchers from the University
of Guelph in Canada found mums
were more likely to warn daughters
about taking risks at the playground
than sons. And a study published in
the Journal of Pediatric Psychology
found after children were treated in
the ER for an injury, parents were
four times more likely to tell their
girls to be careful than their boys.
my dreams,’” says Dr Jodie Plumert,
a developmental psychologist
and co-author of the ER study.
Instilling this kind of caution can
also pave the way for anxiety. A
2017 study published in the Journal
of Clinical Child & Adolescent
Psychology found girls encouraged
by their parents to take moderate
risks (such as play-fighting) have
fewer anxiety issues as they grow
up. “Developmentally, we need to
be pushed into unfamiliar situations
where we grow and learn coping
truly bad arises, they’re screwed.
KEEP CALM AND
TAKE A CHANCE
Put simply, risk taking is making
decisions with uncertain outcomes.
We take “hundreds, if not thousands,
of risks a day”, explains Kayt Sukel,
author of The Art of Risk: The New
Science of Courage, Caution &
Chance. You walk down the street to
meet a mate for dinner, even though
you could trip and fall, get mugged,
be hit by a car ... you get the gist.

46

Each time you try something new,
your brain releases dopamine – the
pleasure hormone. “But it’s also
the learning hormone,” says Sukel.
“Dopamine helps your brain attach
meaning to different experiences:
‘This feels good. This feels bad.
Ouch! That wasn’t fun.’” Everything
gets tagged, so the next time you
need to make a similar decision,
such as whether or not to wear
white on a rainy day, you can make
it wisely. In this way, taking chances
– even small, mundane ones – is
how we learn to navigate the world.
For Annabel Jackson, 33, starting
her own beauty business at the
beginning of 2018 was a massive
leap of faith. After moving to
Australia from the UK – where she
RISK TAKING
THE BEGINNER’S GUIDE TO
How to launch an adventure – or three
BE CALCULATING
Don’t confuse
risk taking with
impulsivity. “A
successful risk taker
is a planner and
considers how the
next step will lead to
long-term goals,”
says Sukel.
worked as a beauty technician –
eight years ago, she took up temp
work, expecting to stay in the
country for only a year. But when
she met her husband, her plans
changed and the temp role became
permanent. “I always wanted to get
back into beauty but didn’t know
how, and the years just passed by,”
Annabel says. “I kept on putting it
off, [but then] I was like, ‘It’s only
going to come down to me to
decide to do it; no one else is going
to get me there.’” With support
from her family, she developed a
business name (BELLE Braids and
Beauty) and launched social media
accounts to make herself known.
And although her mobile make-
up and hair business is only eight
months old, she’s already seen the
pros of taking a risk. “Having this
business has pushed me out of my
comfort zone, to network more and
put myself out there,” she says. “I
wouldn’t normally do that because
[I’m] fearful of getting criticised and
not being good enough, so I think
it’s been really beneficial for me.”
This cocktail of psychological
benefits – emotional resilience,
confidence, openness to challenges
and engagement with life – has
been dubbed “The Risk-Taker’s
Advantage” by Ungar. And the
advantage can be gleaned from
big moves (starting over in your
career) and small ones (cooking a
Life etc e m o t i o n a l IQ
START SMALL FIND YOUR LEVEL
Crush your fear of For one woman,
public speaking by risk taking might
filming yourself mean hurling herself
talking and playing out of an aeroplane;
it back. “Build on for another, ordering
top of smaller the uni nigiri instead
successes,” says of her usual chicken
Tyler Tervooren, teriyaki. What
founder of matters is doing
Riskology, a website something unusual
about smart for you. Just keep in
risk taking. Next mind that “the
step? Sign up for a bigger the change,
local comedy class. the more dopamine
gets released,”
says Sukel.
tough-but-yum-sounding recipe,
even if the result looks like the
ultimate #struggleplate). Added
bonus? Novelty also boosts blood
flow to the brain, linked to improved
memory and reduced dementia risk.
BUILT TO BE BALLSY
Ready to get gutsy? You’ve
got company – and a leg-up.
Women are enjoying a cultural
moment of pushing boundaries,
from participating in extreme
sports (according to Ultrarunning
Magazine, the percentage of female
finishers in ultramarathons grew
from eight per cent in 1980 to 33
per cent in 2016) to helming the
#MeToo movement. And we tend to
be better than men at taking social
risks. We’re more likely to bring up
uncomfy issues in meetings, for
example, or to go to great lengths to
help a friend, perhaps because we’re
more socialised to help each other.
As for me, the Africa trip was a
game changer. It’s hard not to have
a serious shift in perspective when
interviewing an Ebola survivor
who lost her mother, daughter and
her siblings. I fell in love with my
profession all over again. Our girls
saw their mum chase her dreams.
In the Venn diagram of Status Quo
and Danger Zone, I discovered the
magical sweet spot of taking chances
– and it’s a space I’m getting more
and more comfortable in. WH
SEPTEMBER 2018 womenshealth.com.au 47
 55 %

of you
walk
around
naked at
home.
Living it
up, ladies!

OUR NAKED
TRUTH
The good, the bad, the loving,
the judgey. Here, women from
around the world divulge
their innermost thoughts on
nakedness and body image

48
 Life etc b o d y image

REAL
TALK

Q. Almost
90 per
cent of
A YEAR CAN you feel
changing
CHANGE your body
is within
The most powerful mind-body connection that
exists? We’ve got a nomination: body image
SO MUCH
Compared with a
your
control.
and health. It’s hard to discuss taking care of year ago, 41 per But can
cent of you feel you love
yourself without first addressing how you think more confident
about yourself. The way we talk about our your body
now (high fives!).
and desire
bodies afects our wellness choices. Exercise or Out of those
c h a n g e?
people, 70 per
sink into the couch? Eat a fuelling meal or load cent credit the
up on treats? Take a mental break or power change to new A. “Yes. Too
on until you feel like you’re about to drop? healthy habits often, we
To unpack this complex issue, we surveyed while 20 per cent imagine that
have worked on loving your
Australian Women’s Health readers and tapped accepting your body means
up top experts. Go on, discover your truth. body as is. Love. you have to
feel beautiful

YOU LIKE IT all the time.

That’s just not

YOU’RE NATURAL
accurate; it’s
about caring
for it and
OK WITH A resounding

59
82 per cent of treating it with
respect no
YOUR BODY
When we asked
you have never
tried aesthetic
treatments, such
matter what.
The question
you how you feel as Botox, lasers to ask is why
about your body, or fillers. We’re all you want to
40.1 per cent for keeping it real! change your
of you said you body. Wanting
to be healthier,
of you think you’re were happyish
or super-happy, WHAT to have greater
beautiful, while 58 per cent endurance, or

of you feel most confident

while 34 per cent
were accepting.
Yeah, that’s pretty
BODY to be less
stressed are
after a workout, beating awesome. POSITIVITY perfectly in
line with loving
other situations such as
being at home or at work. THE THING MEANS
Just a sample
your body. It
gets tricky if
the changes
Endorphins rock! THAT GETS of your awesome
answers included:
you seek are
motivated by

YOU DOWN
Almost half
“Loving who you
are, as you are”;
“Being positive
wanting to
alter how
you look ...
DIFFERENTLY of you (46 per
cent) pointed to
and encouraging
towards your
Your body is
your home and

ABLED BODIES the comparison

trap as having the
greatest impact
own body and
others’, no matter
what size, shape,
it should not
have to earn
This was the second-most your respect
on your body colour of build”; by looking
asked-for body type image. This was and “Working a certain way.”
that you want to see followed closely what you’ve – Renee Engeln,
more of in the media by self-criticism got, because psychologist
and on social media. (40 per cent). it’s uniquely you”.

79 % of you want to lose weight, with the majority wanting to drop 1-5kg.

SEPTEMBER 2018 womenshealth.com.au 49

Life etc body image

PLANET WELLNESS U L O O K FI T ”
Fourteen of our WH global editions (the US, UK,
Germany, Greece, Brazil, Netherlands, Turkey,
STRENGTH IS KE Y,
BUT DON’T FORGET YO

“
Spain, Latin America, Middle East, Portugal, South
Africa, Poland and Japan) got in on the survey
THE FLEX FACTOR The
Japan and Russia
action, too. In total, more than 18,000 women
report that “be more
compliment
shared their views on body image and more.
flexible” is their 51 per cent of you
Here is the wisdom we hold to be oh-so-true.
number one body would most like to
goal. (The rest said hear, over others like
WEIGHT REMAINS A “get stronger”!) “you look skinny”.
WEIGHTY SUBJECT That makes
THE POWER OF SWEAT

66%
WH very happy.
IS UNIVERSAL
Moving your body
At least this many through exercise
global readers said equals more confidence
for pretty much all

42%

“GET STRONGER”
that, yes, they would
like to lose weight. Just women, full stop.
like us Aussies, the That was the
most popular amounts SHOW-IT-OFF most popular
ranged from 1-5 kilos. SIMILARITIES body goal,
The body parts we with 86 per
of Aussie women most like to tout? cent of Aussie
Legs (by far) and bum. readers
said that when marking it
it comes to the “YOU LOOK HAPPY” as a top want.
The remark that But many
power of their MIND MAT TERS readers in Germany, folks ticked
body, “crushing Tackling a tough
mental task is the
Latin America, the
Netherlands, Portugal
“tone up” as
another goal,
a workout achievement that and Spain would be separate from
makes women in most stoked to hear.
at the gym” Turkey, Poland, Talk about wearing
strength.
Jonathan
makes them Portugal and Japan
super proud when it
your heart on your
sleeve. Mood
Cane, exercise
physiologist,
most proud. comes to their bodies. counts, people!
decodes the
difference:
“People think
of tone as
WE ASKED: O n a s c a l e o f 1 (v e r y u n h a p p y) t o
5 (s u p e r h a p p y) , h o w h a p p y a r e y o u w i t h y o u r b o d y ?
the aesthetic
aspect and
strength as
the process. If
they focus on
toning, they’re
zeroing in on
the visual
outcome.
Choosing to
‘get strong’
instead of
‘tone up’ can
better help
you reach
milestones,
as strength
PHOTOGR APHY AND ILLUSTR ATION: GET T Y IMAGES

is more
quantifiable.
Still, if you’re
aiming for
both, focus on
the S word
and the rest
will come.”
(You can’t be
RATING: 4 HAPPY-ISH RATING: 3 ACCEPTING toned without
US, Germany, Japan, Australia, Spain, Brazil, Poland, Portugal, South Africa, being strong.
Middle East, Netherlands, Turkey, UK Latin America, Russia Truth.) WH

50 womenshealth.com.au SEPTEMBER 2018

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I N A S S O C I AT I O N W I T H
 THE
STUFF OF
NIGHTMARES
Could that bad dream be linked to your mental wellbeing?
We explore the reality of those scary sleep intruders
By Lizzy Dening

Picture this: You’re walking down a dark alley. You

hear footsteps. You try to run, but your limbs feel
heavy. Your heart’s racing, your blood’s pumping,
you can hear yourself scream. And then … you open
your eyes, safe in your bed. But it all felt so real.

52
 Life etc s l e e p

Nightmares are typically associated

with monsters-under-the-bed fright as Dreams YOUR SLEEP SOLUTIONS
This all leads to the question: how do you
kids, but being old enough to get served
alcohol doesn’t necessarily mean you’re
immune – especially when you’re female.
decoded know when your nightmare is more than
a nightmare? First, let’s differentiate them
from other nocturnal afflictions. “Nightmares
Anna-Karin
“It’s a robust finding in sleep literature that Bjorklund, are typically defined as [being] in the last
women experience more nightmares than counselling third of the night and cause significant
psychologist,
men; interestingly, the gender difference reveals what ’s distress,” explains sleep researcher Dr
only begins to emerge at adolescence,” behind those Michelle Carr. “They differ from other forms
says Dr Bryony Sheaves, research clinical nightmares of sleep disruptions, like night terrors or
psychologist at the University of Oxford’s confusional arousals, in that you quickly
Sleep and Circadian Neuroscience Institute.
You’re falling become awake and alert, with certain
“These dreams tend
“Initial findings suggest women may to occur when physical symptoms such as a racing heart,
remember more of their dreams generally, something isn’t sweating or breathing quickly.” Those
so they are more likely to retain or recollect going the way you intense physical symptoms only serve to
planned and change
their nightmares. But women are also more is happening fast. If exacerbate the fear nightmares produce.
prone to experience feelings of anxiety you land, it might Experts agree the occasional nightmare
and worry, and worrying is one of the best help to accept that shouldn’t be cause for concern, and that
things didn’t go
predictors of regular nightmares.” This you need to seek help only when they
your way. If you
suggests what plays out while you’re asleep wake up mid-fall, become so frequent that they disturb
is directly linked to things you’ve struggled it could mean your kip on a regular basis. But if you’re
to deal with during your waking hours. there’s time to turn worried, it’s worth chatting to your GP.
things around.”
In other sleep news: a new talking therapy,
WHEN DREAMS MIMIC LIFE Being chased called imagery rehearsal therapy, is also in
While the link between nightmares and “Ask if there’s a part the testing stages. This form of cognitive
of yourself you
stress is well established, a growing body behaviour therapy (CBT) involves working
might be running
of research is contributing to the theory that away from. Do you with a specialist to use your imagination to
recurrent nightmares could be indicative of feel uncomfortable write more positive alternative endings to
something more. Nightmares are a common with how you react your ’mares and then regularly rehearsing
to certain scenarios,
symptom of PTSD – so common, they are those endings. Sheaves is researching if this,
for example?”
among the criteria for diagnosis. And in coupled with traditional CBT, could help
one of the most extensive studies on the You’re naked nightmare sufferers – and so far, so positive.
subject, published in the journal Scientific “Have you felt like Trying to control your moods and stress
you exposed too
Reports last year, psychologists from the much of yourself? hormone levels is also helpful, as is a decent
University of Turku in Finland concluded that Perhaps you were wind-down routine before lights out.
nightmares should be considered an early sharing a story If your nightmares continue but happen
that was secret?”
indicator of any mental health disorder. only every now and then, it may not actually
“Our research group has shown that Back in the be such a bad thing. Experts agree that
people who experience more frequent and classroom they can be a useful tool in highlighting any
distressing nightmares are more likely to “You might have distress in your waking life that you might
dreams of being
score higher on scales for anxiety, paranoia, back at school or
otherwise have been oblivious to, or chosen
depression and hallucinations,” explains taking exams when (subconsciously or otherwise) to bury, and
Sheaves. This doesn’t mean that all people you are feeling give you the impetus to sort things out. So
who suffer from nightmares have, or will unprepared and once the jitters have ceased, you can rest
insecure. It could
develop, mental health difficulties – just indicate it’s time to easy mate. In short: the odd nightmare isn’t
that the odds of doing so are slightly higher. get more focused.” something worth losing sleep over. WH

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SEPTEMBER 2018 womenshealth.com.au 53

 MICRO
MEDITATIONS
Don’t have time for a dedicated om session? These high-speed
hacks will help you nab the practice’s biggest benefits – fast!
By Jenny Everett

Meditation is the ultimate multitasker. It of the lippie as a single

clears your mind, may help lower blood activity. Breaking down
pressure and could even reduce the your beauty routine in
severity of IBS symptoms, among a host of this way can help focus
other health wins. And the great news is your brain before it’s
you don’t need to convert your spare room inundated with a day’s
into a crystal-adorned zen den to snare worth of work deadlines
these benefits. You can focus your mind on and funny cat videos.
the present any time. Just hone in on what
you see, hear, smell and feel during even
the most mundane moment. Take these 12
fast, easy opportunities to sneak in a jolt of
mindfulness, even on the craziest of days.
4 WHILE
DRINKING
JAVA
Feel the warmth of the
mug in your hands, inhale

1 WHEN
YOUR ALARM
GOES OFF
Trade the obnoxious
2 WHILE
GETTING
DRESSED
As you open a drawer
or pull a hanger off the
rod, pay attention to your
the strong scent and
savour each comforting
sip as it goes from lips
to mouth to throat to
belly. Another perk:
mindful coffee drinkers
are more likely to stop
even help the brain
remember and repeat
new skills, Japanese
researchers found.

beeping of your current

wake-up call for relaxing
music or a gentler sound,
such as wind chimes.
movements, the smell
of freshly laundered (or,
ummm, not) clothes,
and the sensation of the
adding sugar to their cup,
according to University of
Minnesota researchers. 6 ON HOLD
If the prompt
says you have
a I0-minute wait for the
When you rise, stay in
bed for at least two
minutes and soak in the
sounds around you (such
as the birds chirping
material against your
skin. You gain a mindful
moment and diminish
the stress from rushing
aroun the morning.
5 WHEN
SOMEONE
PAYS YOU
A COMPLIMENT
Instead of defaulting
next customer service
rep, don’t spend the time
plotting your I-want-
my-money-back rant.
Practise four-square
outside your window), to self-deprecation as breathing: breathe in for
the feel of the sheets
on your body and the
smell of fresh coffee. 3 PUTTING ON
MAKE-UP
Think of each
stroke of the blush brush,
swipe of mascara or pass
a response, absorb the
good vibes. Receiving
praise positively may
a count of four, hold for a
count of four, breathe out
for a count of four, hold
that for a count of four,
and then start again.

54
 Life etc m i n d f u l n e s s

8 IN THE CAR
A heightened
state of focus
and awareness is vital
when when you’re behind
the wheel (distracted
10 WHILE
COOKING
As you stir or
chop, notice the rhythm
of the spoon or knife.
Inhale the scents of the

7 WHEN
YOU SAY
THANK YOU
Be aware that you’re
experiencing gratitude,
which is a really lovely
driving causes one in
four crashes, says the
Queensland University
of Technology), so why
not tune into the present
moment even further?
Turn off the music and
dish you’re whipping
up. People who get into
creative activities, such
as cooking, report feeling
calmer and happier the
next day, according to
a study in The Journal
thing we often gloss over breathe deeply as you of Positive Psychology.
even as we express it. notice the often-rhythmic
Let out a sigh (a trigger
to help you slow down),
make eye contact
with the person you’re
talking to, and explain
sounds your car makes as
you motor down the road,
and the vibration of the
engine throughout the
vehicle. Ah, the serenity!
11 DURING
THE
FIRST BITE
Focus on the full
experience of that initial 12 AT
BEDTIME
Mentally scan
PHOTOGR APHY: GET T Y IMAGES; STOCKSY

exactly what you’re

thankful for and why
(eg, “I really appreciate
that you brought me
dinner last night. It made
me feel loved after a
crappy week at work”).
9 ON A RUN
Focus on your
muscles and their
movements. Mindful
exercising can put
you in the zone – the
nibble. Notice how your
food smells, how it feels
in your mouth and, of
course, the taste. Bonus:
mindful eating has been
linked to weight loss,
say US researchers.
your body from toes
to scalp, noting every
sensation. If distracting
thoughts sneak in,
refocus on the body.
This clears the clutter in
your mind and physically
mental state that sparks relaxes you, so it’s easier
peak performance. to fall asleep. Nice! WH

SEPTEMBER 2018 womenshealth.com.au 5 5

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breakouts, and also as a treatment
mask to de rify.

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To use as a cleanser, wet your
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463666
Beauty&Style
b r i efS i m p l e s e c re t s to f e e l
g re a t a n d l o o k a m a z i n g

THE
AWK-FREE
SPA GUIDE
It’s all lavender-scented bliss ... ’til you fart or get accosted
by product pushers. Tune into this intel to (actually) relax
By Jessica Chia

59
 We humans have been spa-obsessed for eternity
(Turkish hammam, Roman baths...). Long enough
to know that stock images of hot stone-laden
backs, soft smiles and dreamily closed eyes are
just that: stock images, not reality. And they don’t
quite nail the hilarious irony of the spa experience:
something that’s supposed to calm you down can
totally weird you out. Especially in 2018, when
there are more options than ever. (Day spas!
Resort spas! Medi-spas! Gym spas!) And then there
are all the stress-y questions: How much to strip?
Should I shave before? Ugh, what if I get my
period the day of my treatment? Somebody,
help! “There are many concerns that first-time spa
goers may have but, in my experience, they all
relate to the ‘not knowing’ of what will happen,”
explains Cara Doncovio, national education
coordinator for Endota Spa. “But rest assured,
the primary objective of our therapists is
to ensure the comfort of our clients, right
from the time of booking.” So don’t stress.
Here’s everything you need to know so
you can get your inner zen on – for real. CALL
’EM!
Booking online
means you
might miss
out on plum
Awkward!
Yo u r m o s t c o m m o n Q s
service. “If we
have popular
therapists
answered, on a scale from whose regulars
confusing to cringewor thy typically come
“I DIDN’T SHAVE MY LEGS in the evenings,
AND MY BIKINI LINE IS OUT OF “THE WHOLE DISROBING we’ll put blocks
CONTROL. WILL MY THERAPIST THING – HOW NAKED ARE on that time
BE TOTALLY GROSSED OUT?” WE ACTUALLY TALKING?”
Nah. “I work with hairy men all the You can wear disposable undies – or frame to make
time so a stubbly woman isn’t that your own – during massage and body sure [they] can
big of a deal,” says massage therapist treatments, but it can be easier for get in,” says
Kathy Gruver. “Same thing with the your therapist to work the lower back,
bikini area – frankly, I’m not normally hips and glutes if you don’t. If being in
spa manager
close enough to the groin to notice.” the buff stresses you out, just let them Agnieszka
If you booked a body scrub, that’s know. “Our goal is for you to feel at Lachuev. If
more reason to let fuzz be: all the ease during your treatment,” says you see an
friction and diferent oils can sting Doncovio. “So we always discuss how
freshly shaven skin. Grow away. to best achieve this with each client.” unavailable
appointment
“THE SPA OFFERS BUBBLY. “WHAT ABOUT MOANING online, call to
SHOULD I INDULGE?” DURING A MASSAGE?
A glass probably won’t hurt, but THAT’S OK, RIGHT?” make sure it’s
any more than that might make you A little, sure. But if your sighs reach truly taken.
more sensitive to pressure during orgasmic, Monica-in-that-Friends-
a rubdown. And skip heavy meals episode levels, it can make your
and coffee while you’re at it. They’ll therapist uncomfortable. “Some of
just make you less comfortable on the sounds clients make could be the
the treatment table and dampen soundtrack for a really good porno,”
your (exxy) experience. Noted! Gruver says. Check yourself, mate.

60
 Beauty&Style b o d y basics

NICE PACKAGE
Full-day spa
package. Like
R&B singers
promising to
“make love all
night long”, it
sounds better
in theory than
it is in reality.
Instead, these
shorter combos
max out every
minute of your
spa session
the right way
Hydrotherapy
+ Massage
Either soak in a tub,
linger under a Vichy
shower or hit the
sauna for 15 minutes
before a rubdown. All
rev your circulation,
which helps loosen
your muscles so your
massage therapist
can get right down to
the deeper knots.

Facial
+ Reflexology
There’s a decent
amount of downtime
during a facial. Your
therapist skips out
while your face
marinates in a mask;
adding on a foot
treatment means
she’ll stay put.

Mani pedi
+ Scalp massage
If your hands and feet
are being tended to,
there’s not much
to do except sit and
stare into space.
Adding a massage
will make things all
the more relaxing.
If you do end up
booking a marathon
multi-treatment
FOREST session, follow this
BATHING order to relax to the
max: body treatment,
massage, facial,
waxing, mani-pedi.

SEPTEMBER 2018 womenshealth.com.au 61

 SOOTHED BOD,
Talk about MESSED-UP MANE
A great massage turns muscles to mush... and hair
bad timing
What to do when the
into Medusa-like masses. Here are three fast
fixes, courtesy of hairstylist Shannon Stish
OPTION 1 OPTION 2 OPTION 3
clock or calendar just
isn’t on your side Hands off Dry massage Oils and all
Before the service If you want the scalp Don’t reach for dry
AUNT FLO DROPS starts, tell your rub but don’t have shampoo; your hair
IN THE DAY BEFORE massage therapist the time to shower could end up
If every woman cancelled because or facialist you’d and blow-dry after, looking more grimy.
of her period, it would throw off the like your hair ask your massage (It can handle a few
entire spa’s schedule. Just slip a untouched. Then therapist to do any days’ worth of
new tampon in when you change into pull your hair into a head work sans oil. sebum, not an oil
your robe or wrap, says beautician high bun or topknot Afterwards, make spill.) Instead brush
Lidia Tivichi. No one will be shocked and secure with the most of your hair into a smooth
by your dangling string. That said, if bobby pins so it’s new-found texture ponytail or low bun
you’re booked in for laser, Doncovio out of the way and by putting it up in – both look quite
recommends switching to a different, won’t get creased. a tousled chignon. chic slightly slick.
more relaxing treatment such as
a massage. Your pain threshold
drops when you’re on your period
and your skin will be more sensitive,
so ripping out hairs will not be fun.

YOU HAVE TO GO TO
THE LOO MID SERVICE
No biggie. Flag the feeling to your
therapist before it’s urgent so she
can prepare to pause at a good point
(not, say, mid-application of a mask).
And when you go, make it snappy
so it doesn’t cut too much into the
service. Wee time is money, honey.

YOU’RE FEELING UNDER

THE WEATHER AND IT’S
TOO LATE TO CANCEL
Alert the spa about a minor cough
or allergy-related sniffles, but always
cancel for fever, nausea, cold sores
or sunburn. Cold sores can spread to
your eyes and nose, while sunburns
prohibit steaming, extractions and
exfoliation work, according to
celebrity facialist Joanna Vargas.
YOU’RE RUNNING LATE AND
HOPE THEY CAN FIT YOU IN
If you’re going to be more than 25
minutes late, your only move is to call,
apologise and pay the no-show fee.
If it’s 20 minutes or less, call ahead
to see if they can still squeeze you
in for an edited-down version of
your treatment, suggests Vargas.
Dif ficult
people
Watc h out! Th ese s pa
characters can commit
etiquette crimes. This
is how to dodge them
– with class, of course
THE CHATTERBOX
So, your therapist’s dropping more
play-by-play commentary than a
sports reporter? Say, “This feels great
– I’d like to just relax and enjoy it.” If
you’re lying on your back, close your
eyes to really drive the point home.
THE PRODUCT PRESCRIBER
Your facialist insists your skin needs
a pricey new set of potions and goops.
Say, “I’d like to see how my skin feels
as the day goes on – if I really like
it, I’ll come back later to get the
products.” Smart swerve, sister.
THE BEAUTY SHAMER
A pointed criticism of your “huge”
pores? No, not cool. If someone
pressures you to fix something
you’re fine with or makes you feel
bad about yourself, that’s a red flag.
Alert management and leave, says
Dr Amy Wechsler, a dermatologist
who’s also a qualified psychiatrist.

body treatment = RESORT SPA

This treatment massage = DAY SPA
Day spas focus on beauty and The best thing about a hotel/resort

THAT SPA
Beauty expert Gotlhokwang
Angoma-Mzini steers us right
relaxation and, though they cater for spa is you have the option to stay the
skin and body treatments, these are night. So when you’re all scrubbed
non-medical – such as light chemical down, you can just throw on your
peels and basic microdermabrasion. robe and head back to your room.

62
 Beauty&Style b o d y basics

PRO FACIAL TIPS

Facialists don’t
just smear on
creams and poke
pores. Today’s
facials involve
acids, scrubs,
lights and lasers.
Cool but complex
– and that’s
why you need
to think ahead,
says facialist
Joanna Vargas

1  If you use
a topical
retinol...
It’s a powerful
exfoliator, so stop
applying it at least
three days prior to
your appointment –
otherwise it might
affect the treatment.

 
2 You get spray
tans and lash
extensions...
Schedule them for
after your facial.
Fake tans tint the top
layer of your skin and
will be ruined with
serious exfoliation.
Lash extensions can
get messed up too;
oils and steaming
break down the glue
that keeps them on.

hi-tech facial = MEDI-SPA finishing touches = GYM SPA

 
3 If you have
sensitive
skin...
Ask first how long
any redness will last,
Hi-tech meaning anything involving lasers The perfect mix of fitness and chill. and whether any
or peels. Medical spas combine luxury with “Also, they have greater intel on stinging can be
clinical medicine. “It’s really important to loosening up joints and releasing soothed if it becomes
know the licensing and training of the actual muscle tension, which can help your too much. And pop
treatment provider,” says Gotlhokwang. body recover.” Sounds good to us! an OTC painkiller to
make extractions
easier to handle.

SEPTEMBER 2018 womenshealth.com.au 63

Beauty&Style b o d y
WHAT’S
THAT
NOW?
Go beyond the
trad massage
Body wrap
AKA a “body cocoon”,
this luxe therapy sees you
smothered top to toe in a
treatment (think: algae,
clay or even chocolate).
Then you get wrapped,
mummy-style, in cloth or
cling wrap as it sinks in.
GREAT FOR
A whole-body glow-up
NEED TO KNOW
Some companies claim
body wraps promote
weight loss, but this isn’t
proven. Go for a relaxing
full-body experience and
skin saviour, but don’t
expect to kick kilos.
Flotation pool
Not to be mistaken for a
flotation tank (where
you’re inside a capsule),
this is a small, shallow
pool in a dark room. The
lukewarm water’s high
salt content makes
floating effortless.
GREAT FOR
Solo relaxation
NEED TO KNOW
Wear a swimsuit. That
water is seriously salty
– if you have any skin
abrasions, it’ll sting.
Sugaring
Like waxing’s gentler
sister, this technique uses
a paste of sugar, lemon
juice and water. Your
hairs are more likely to
come out at the root
compared with waxing,
plus they’ll grow back
slower and softer.
GREAT FOR
People with finer hair
NEED TO KNOW
Excessive sugaring can
lead to permanent hair
loss, so keep that in mind
if you prefer the grown-
out look sometimes.
6 4 womenshealth.com.au SEPTEMBER 2018
basics
MANIS AND PEDIS
MIND YOUR
4
Set yourself up for your
most extra nail service ever Make contact
1
Always look your
manicurist or
3
Get the best
pedicurist in the eye
appointments
as you exchange your
Weekday mornings Switch shades
introductions. It’s
and afternoons are If you can’t more polite than
ADDITIONAL WORDS: CL ARE BA XTER . PHOTOGR APHY: ANTONIO TERRON/ TRUNK ARCHIVE/SNAPPERMEDIA;
the best times for decide on the sitting down and
JOCHEN ARNDT/SNAPPERMEDIA; TAMAR A WILLIAMS/ TRUNK ARCHIVE/SNAPPERMEDIA; GET T Y IMAGES
walk-ins or last- right polish, bring wordlessly offering
minute bookings. a few top choices your hands or feet.
But schedule at to the manicurist’s Plus, she’ll be more
least two weeks station so she can motivated to do a
in advance before swatch them for great job if she thinks
public holidays or you after she gets that you’re noting her
long weekends. Look started. Or, ask for name to request
for promos via the her suggestions her in future. Smart!
company’s social (she’s likely seen the
hues on every skin
5
media accounts.
tone). If you don’t Don’t be sorry
2
like the colour after
The unexpected
seeing it brushed on
Call ahead a finger or two, it’s
thing that gets
... if you’d like under nail techs’
fine to ask her to
a special service, skin? Excessive
switch. If you ask
such as gel-polish apologising for hairy
after she’s applied
removal, callus care legs or gross feet.
the lacquer to all
or custom nail art. Barring a fungal
10, that’s just rude.
Top tip: request a infection or ingrown
nail (go to the doc!),
manicurist who can
they’ve actually seen
specifically cater to
it all, and having to
your long nails, the
reassure you ample
same way you’d ask
times gets old. WH
for a colourist who’s
amazing with dark
hair or a stylist with
a knack for curly cuts.
©2018 Kao Australia Pty Ltd.

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66
By Caelia Corse
S
NO
WEA
with these tried-and-tested deo picks
Tough workout? No biggie. Stay fresh
T
ADDITIONAL WORDS: LUCY BODE. PHOTOGR APHY: ARTHUR BELEBEAU/ TRUNK ARCHIVE/SNAPPERMEDIA; JOHN RINTOUL
 Beauty&Style s we a t te c h

1 1
IF YOUR
SKIN IS
SENSITIVE
Prone to irritation
Walk through your local and itching? Look
supermarket or pharmacy for a deodorant
deodorant aisle and you’ll sans fragrance
be spoilt for choice. Spray, and with a
smaller number
roll-on, antiperspirant, 3
of ingredients,
aluminium-free … new IF YOU GO
says Gupta. QV ALL OUT
hi-tech formulas and has created an AT HIIT
natural options are popping aluminium-free If you’re a hot
deo that controls
up on shelves every day. body odour by
mess after a
workout, opt for
But what’s the diference targeting the an antiperspirant
– and which product is production of that plugs your
3
right for your workout? bacteria. Another pores with an
Very good question. tip: skip the soap aluminium-based
in the shower and compound,
apply plenty of keeping you dry.
When it comes to spray vs roll- moisturiser after “Aluminium salts
to improve your 4
on, it’s ladies’ choice. “There is no are low PH, but
functional difference, just a matter skin’s barrier when they come
function, Gupta into contact with
of personal preference,” explains
suggests. the skin, the PH
dermatologist Dr Ritu Gupta. The QV Naked rises and the salts
main difference between underarm Fragrance Free form a plug that
fresheners is that antiperspirants Anti-perspirant stops the sweat
put the brakes on perspiration while Deodorant, $6.95 from reaching the
deodorants stop odour only. Most surface,” explains
Gupta. This new
commercial preparations (your
2 range from Nivea
big-name brands) are a combination IF YOU is real-life tested
of deodorant and antiperspirant, DON’T and ofers
SWEAT I s Subtle
Gupta says. In this mass-market quick-drying Energies Natural
THAT protection. It
space, technology has come a long MUCH Deodorant, $32
combines two Adam Williams,
way in recent years. From formulas If you can get antiperspirant WH Creative Director
that seek to protect against through a barre actives to last up “This organic spray from
different types of sweating to anti- class without to 48 hours. an Ayurveda specialist is
breaking a bead, Nivea Everyday surprisingly effective. There’s
stain developments that minimise
you might want Active Anti- none of the pore-clogging you
the impact on clothes, we’ve seen to skip the perspirant, $6.59 get with conventional brands.
lots of tech-based innovation, says antiperspirant Added plus: you’re aligning your
Nivea skincare expert Robyn Hutch. and opt for chakras with a spicy-fresh scent that
The natural side of the market a deodorant gives Aesop a run for its money.”
instead. “This will
4
has also bloomed, as we look
neutralise the
IF YOU’RE
to lighten our chemical load. VEGAN I s Harmonis
odour that occurs Kiss Deodorant,
If your anti-
Useful memo: ‘natural’ is not a when bacteria on $8.95
animal product
scientific term and is often used as the skin break Lottie Dalziel,
stance extends to
a marketing tool. Most genuinely down the sweat WH Digital
skincare, this
from the glands, Content Manager
natural products are free from certified-organic
but [it] does “The trio of aloe,
aluminium, alcohol, fragrances, efort is for you.
not contain lavender and lime
The paste is easy freshens me up
preservatives and synthetic aluminium salts,”
to apply and after the sweatiest
colorants, says Hutch. Gupta says Gupta. This
doesn’t go crusty of workouts.”
explains, “Unless an aluminium one from Weleda
during the day or
works with
salt is present these products have a super-
natural essential
perfumy smell
I s No Pong Anti
won’t stop sweating, but certainly oils to cover Odourant Bicarb
like many
naturally occurring compounds can odour and leave Free, $6.95 (plus
other natural shipping)
be used to help mask smell.” As a you feeling like
deodorants. Plus, Lauren Williamson,
general rule, natural deodorants a total legend.
the tub can be WH Digital
Weleda
are good options if you have skin recycled when Content Editor
Sage Deodorant,
sensitivities or don’t sweat much, you’re done. “If you’ve seen how
$21.95
Black Chicken much I sweat at
she adds. We put these clever
Remedies Axilla F45, you’ll know this
prods through their paces to help Deodorant Paste, all-natural deodorant
find your body’s perfect match. $18.50 is reliable AF.” WH

SEPTEMBER 2018 womenshealth.com.au 67

 e b o
R ou ro t
y
l e is u re
at h d ro b e
w ar

Show your true colours with the ultimate

WH edit of this season’s best workout buys!
Photography by John Rintoul Styling by Emma Kalfus

68
 s t yl e

d pinks
s an
ed
4.

R
5.
6.
3.

2.

1.

7.

8.

10. 9.

11.

12. 13.

14.

16. 18.

15.

17.

1. Lorna Jane pants, $99.99 sunglasses, yoga mat, $80 15. Nagnata Opposite page:
tank, $45.99 5. The Upside $169.95 @ 11. Lululemon shorts, $150 Beats Studio3
2. Apple Watch tank, $79 Sunglass Hut shorts, $69 16. Triumph sports Wireless
Series 3, $459 6. Calvin Klein 9. Garmin 12. Puma top, $55 bra, $34.95 Headphones,
3. Running Bare sweater, $129.95 Vivomove HR 13. Lorna Jane 17. Puma mesh $449.95 @ Apple
tee, $54.99 7. Running Bare watch, $299 tank, $35 top, $50
4. Running hoodie, $109.99 @ Harvey Norman 14. Lululemon 18. Lacoste
Bare tracksuit 8. Vogue 10. Lululemon tights, $119 dress, $229

SEPTEMBER 2018 womenshealth.com.au 69

 b u rg u nd y
and
li ac 2.
3.
L

4.

1. 6.
5.

7.

11. 10.
12. 8.

13.

9.

14.

15.

1. Nagnata 4. H&M plimsolls, 7. Lululemon yoga 10. Running 12. Nagnata 15. Le Specs
crop, $164 $39.99 mat, $89 Bare drink shorts, $150 sunglasses,
2. RVCA tee, 5. H&M sports 8. Running Bare bottle, 13. Foam roller, $59.95
$59.99 bra, $19.99 crop, $74.99 $39.99 $19.99 @ Amazon
3. H&M 6. H&M hoodie, 9. RVCA tank, 11. Jaggad tights, 14. Nagnata
top, $24.99 $44.99 $59.99  $169.95 bra, $155

70
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l l ics
e ta 3. 4.

M 2.

5.

1.

6.

8.

7.

11.
9.

10.
12.
13.

14.

1. Koral hoodie, $179 6. Ray-Ban 9. Prada 11. H&M jacket, 14. Seafolly
jacket, $149 4. Calvin Klein sunglasses, $255 Linea Rossa $39.99 tights,
2. Garmin Fenix 5S sports bra, 7. Puma sports sunglasses, $310 12. Nagnata $109.95
watch, $1099 @ $69.95 bra, $70 10. Nike Air Span II shorts, $149
Harvey Norman 5. H&M shorts, 8. Guess skirt, trainers, $140 13. Tully Lou
3. First Base $29.99 $109.95 @ Stylerunner jacket, $179.95

SEPTEMBER 2018 womenshealth.com.au 7 1

 rome
och
on 3. 5.

M
4. 6.

2.

1.

7.

8.
9.

10.

11.
12.

13. 15.

14.

1. Superga Wireless 5. First Base bra, $89 sunglasses, $129 14. adidas
plimsolls, $89.95 Headphones, tights, $149 8. Nike Airmax 270 11. Lorna Jane sports bra, $50
@ Glue Store $449.95 @ Apple 6. Garmin Vivofit trainers, $220 bra, $69.99 15. H&M mesh
2. Lululemon 4. Garmin 4, $159 @ Harvey 9. Jaggad bra, 12. Koral tank, $99 top, $29.99
bra, $59 Vivoactive 3, $449 Norman $69.95 13. Lorna Jane
3. Beats Studio3 @ Harvey Norman 7. The Upside 10. Le Specs tights, $106.95

72
 s t yl e

aki
K h 3.

4.
2.

1.

5.

6.

8.

7.
12.

9.

10.

11.

1. Lululemon 4. First Base 7. Teva hiking and brief, $79.95 sandals, $89.95

tank, $59 bra, $89 boots, $259.95 10. Nike Hurache 12. Puma
2. RVCA tights, 5. First Base 8. First Base Desert Sand tights, $80
$99.99 tights, $149 jumper, $139 trainers, $210
3. Running Bare 6. Ray-Ban 9. Seafolly @ Stylerunner
cap, $39.99 sunglasses, $215 bralette, $89.95, 11. Teva

SEPTEMBER 2018 womenshealth.com.au 73

 e on 3.

N 2.
4.

5.
1.

6.
8.

7.
10.

11.

9.

13.

12.

14.

15.
16.

1. Seafolly 4. Triumph 7. Calvin Klein bottle, $29.99 Series 3, $459 tank, $89.95

sunglasses, $79.95 bra, $59.95 tee, $69.95 10. Seafolly 12. Seafolly 15. Hoka One One
2. Nagnata 5. Lorna Jane 8. adidas bralette, $89.95, cap, $39.95 Bondi 5 trainers,
crop, $165 crop, $59.99 Ultraboost X and board 13. RVCA $249.95
3. Seafolly 6. Tully Lou trainers, $260 shorts, $79.95 tights, $99.99 16. P.E Nation
hoodie, $99.95 crop, $114.95 9. H&M drink 11. Apple Watch 14. Tully Lou sweater, $189

74
 s t yl e

b l u es
dy
oo 3. 4.

M 2.
6.

5.
1.

7.

8.

9.

11.

14.

10.

12.
13.

1. adidas tee, $45 tee, $69.95 trainers, $89.95 10. Running Bare trainers, $250
2. The Upside 5. Jaggad @ Glue Store socks, $14.99 @ Stylerunner
sports bra, $89 crop, $69.95 8. Nagnata (pack of 6) 13. Saturdays NYC
3. Puma 6. Nimble crop, $155 11. Le Specs socks, $20 @ Incu
tights, $120 sports bra, $69 9. H&M pants, sunglasses, $59.95 14. Lorna Jane
4. Jaggad 7. Le Coq Sportif $39.99 12. Nike Air Max 97 tights, $106 WH

SEPTEMBER 2018 womenshealth.com.au 75

 Actress, dancer, mother, wellness warrior.

Jenna Dewan opens up about her public split,

protective parenting and positive outlook on her new life

By Lisa Butterworth

76
 c ove r s to r y

ZEN JEN

77
78
JENNA WEARS EBERJAY SWIMSUIT, CHAMPION
SHORTS, L ACOSTE WATCH, NIKE SLEEVE AND SNEAKERS

First
things
first:
Jenna Dewan smells great. I get a
hint of summer florals with a white-
musk base note as she breezes
up to The Beverly Hills Hotel’s
Polo Lounge. The scent, I find
out, is highly exclusive. Only one
bottle exists, and it was custom-
made at a DIY perfumery by her
five-year-old daughter, Everly, who
also named it Mermaid Dreams.
“I was like, ‘Ah, this child kills
me,’” Jenna says, beaming.
Movie star, TV host (the season-
two finale of her reality-competition
show World of Dance airs in the US
this month) and producer are now
part of Jenna’s multi-hyphenated
description, but dancing is still
what moves her. The 37-year-old
was in kindergarten when her mum
enrolled her in dance classes after
she noticed Jenna mimicking the
moves in Jane Fonda’s Workout
video. At 19, Jenna was tapped to
join Janet Jackson’s All For You tour
and, even now, the routines live on
in her muscle memory: “I could do
Rhythm Nation and If in my sleep,”
she says. Dance didn’t only affect
Jenna’s sense of modesty (“I’m
used to little clothing,” she says
with a laugh), it also shaped her
entire future. If you’ve seen 2006’s
Step Up, you’re familiar with the
precise-yet-fluid, insane-strength-
requiring moves she’s known
for. You’re also familiar with the
crackling chemistry she had with
her co-star, Channing Tatum. That
chemistry sparked off-screen as well
– the two married in 2009 and four
years later they had their daughter.
But the famous chemistry sadly
dimmed enough for the couple
to call it quits early this year.
“It’s been a journey, and it’s been
a transformation of myself – my
needs and wants as a woman,”
Jenna says of the past year. “I think
everyone wants to hold on to what’s
in front of them, but when you open
your mind, saying, ‘I want what’s
best for myself and my daughter,’
you have to be OK with however
that looks.” In this case, it was a
parting of ways. In April, Jenna
and Channing announced their
split on Instagram. “I feel I’ve been
on a wave of growth,” she says.
“It does look different; it’s a new
normal, and I really think we’ll get
used to that.” And though she talks
about the uncoupling with an air of
practised positivity, she admits it’s
been far from painless. “It’s always
challenging to go through a big
change and have the whole world
have an opinion about it,” she says.
Enduring other people’s opinions
comes with the territory of fame,
and Jenna is no stranger to putting
herself out there. She recently learnt
the term “mum-shaming” the hard
way: after posting a photo of her
lingerie-clad backside on Instagram,
followers claimed disappointment
in her “too sexy” behaviour. But
Jenna isn’t having it. “Apparently,
when you become a mother, you’re
supposed to leave your sexuality at
c ove r s to r y
the door, and I never understood
that,” she says. “I think there’s
nothing sexier than becoming a
mother. You give life. It’s everything.
And you don’t change who you are
inside just because you have a kid.”
Feeling sexy is certainly one
result of her workouts, but it’s not
her main goal. “I really like to feel
strong, and I like to feel curvy. And
when I say curvy, I mean muscular.
In the gym, I add more weight rather
than increasing reps because I want
to build muscle so I can pick up my
daughter,” she explains. “Before, it
used to be like, ‘I wanna get long,
lean muscles.’ Now, I’m just like,
‘I wanna feel strong and good.’”
She also loves taking a jazz-funk
or contemporary dance class,
and works regularly with trainer
Jennifer “JJ Dancer” Johnson.
Their sessions are typically 45
minutes, and Jenna makes the
most of every second. “[She’s
like,] ‘Let’s go hard or go home!’
She is a beast,” says Johnson, who
even named one of her moves the
“Jenna Squat” (it involves some
hip-hop-inspired movement).
Jenna says, “It’s a little fun, a little
sexy and a lot hard.” An apt move
for the woman sitting across from
me who somehow makes forking
through her favourite salad (packed
with cucumber, golden raisins and
sunflower seeds) low-key sensual.
It’s this kind of well-roundedness
she seeks to exemplify for her
daughter. “I’m cautious not to
always say [to her] ... ‘You look
pretty.’ I say those things, but I
follow it up with, ‘You’re smart,
you’re strong, you’re opinionated.’”
SEPTEMBER 2018 womenshealth.com.au 79
c ove r s to r y
She wants future Everly to
appreciate sexuality, which is one
of the reasons she defends her
intimate images. “I want my
daughter to see that and be like,
‘Wow, my mother was a fully
actualised, sensual woman.’”
It’s clear Jenna will keep
posting the pics she wants to and
hopes the haters will learn to live
and let live. “Women are so much
stronger and more powerful and
living in our goddess energy
when we come together to lift
each other up, rather than tear
each other down,” she explains.
The ease with which Jenna
drops a phrase such as “goddess
energy” indicates that her wellness
isn’t based on workouts alone.
Meditation, breathwork and
hosting shaman-led goddess
circles are among her practices.
When I ask if she’s had her aura
photographed, Jenna pulls out
her phone to show me a snap of
her vibrant violet energy (magical,
mystical and intuitive, according
to the aura photographer).
I realise towards the end of our
chat that neither one of us has
80 womenshealth.com.au SEPTEMBER 2018
“I want
what’s best for myself
and my daughter;
you have to be OK
with however
that looks”
mentioned Channing by name.
But when I grab the bill from our
server, it bears an inescapable
reminder. The reservation name
the restaurant has in its system
is printed in all caps at the top:
DEWAN-TATUM. Jenna assures me
she views the situation less as an
ending and more as an evolution.
“It’s OK for a relationship to change
into a new form that is actually
better for both people involved,”
she says. “I think that’s maybe what
shocked everyone so much – that
it can be a positive thing. That was
ultimately what happened with us.”
ADIDAS BY STELL A MCCARTNE Y SHORTS, EASTPAK BELT PACK , OAKLE Y SUNGL ASSES, SAILORMADE BR ACELETS, LIBO ZHOU SWEATBAND
PATRICK TA USING LA MER. MANICURE: KIM NGUYEN @ STUDIO M SALON & SPA; JENNA WEARS JADE SWIM BIKINI TOP AND BOT TOM,
PHOTOGR APHY: DENNIS LEUPOLD. ST YLIST: YASHUA SIMMONS. HAIR: KRISTIN ESS USING KRISTIN ESS HAIR. MAKE-UP:
Emerging from that change is
a woman clearly in the process of
coming into her own. “I did a lot
of work healing from the inside
out, becoming more in touch with
my womanly power,” she says. “It
was always, ‘I’m a dancer,’ or ‘I’m
married,’ or ‘I’m an actress.’ Over
the past couple of years, it became
about learning about myself.”
I’m reminded of something
Jenna said earlier in the afternoon,
about the warm Southern California
weather. “I am from Texas; I’m used
to heat. I’m like a snake that comes
out in the sun,” she said, turning her
face towards the light and smiling.
Jenna is shedding her proverbial
skin, and what’s underneath is
truly a sight to behold. WH
NEW

WITH REAL FRUIT

N U T S & O AT S

Available in the
cereal aisle

Low GI Energy Protein No added No artificial colours,

Glycaemic Index (GI) value = 33
+ Fibre sugar flavours, preservatives
 H OT TR E N DS
FOR PEAK
WELLNESS
Grab a mushroom latte, kick off
your dad trainers and settle in
for the most exciting wellbeing
trends on our radar right now
By
Alex
Davies

82 womenshealth.com.au SEPTEMBER 2018

 we l l n e s s

TAKE THE
HEALTH
PLUNGE

83
we l l n e s s

3
ECO-FRIENDLY
IS NO LONGER NICHE A new nut
Your runners are made from recycled in town
material, straws have the street cred of Expect big things
from the cashew.
smoking and your colleague is living her best “The last few years
#zerowaste life. Everyone’s on the green have seen strong
train: Ikea now offers a take-back service at growth in almond
and coconut
its Sydney Tempe store (with a vision to roll it
products, but this
out nationwide), where you return preloved year there’s been
Ikea furniture (in exchange for a voucher) to more innovation in
be resold rather than thrown out. It’s all part cashew-based ones,
mainly because of
of the circular living movement: a focus on
the richer flavour,”
upcycling rather than disposing, so nothing says Bob Burke, a
useful goes to waste. Another way it’s easy natural product and
to be green? Switch to search engine Ecosia, food consultant.
Cashew-based
which uses ad revenue to plant trees. Fresh. cheese, dips, even
butters and milk are
available; try vegan
Tasty Cream Cheese
by Kehoe’s Kitchen
(visit kehoes
kitchen.com).

DIY
DATA COLLECTION
Ah, for a simpler time when all we
tracked was our steps. Now, our urge
to know errything about our health has
us monitoring sleep, moods, periods for
contraception and even our pee. The We
Test (wetestonline.com) is an at-home
urine test that gives you intel about your
hydration, ketones, white blood cell
count, vitamin C levels and more. It also
flags anything to see your doc about.
4 AYURVEDA
GOES MAINSTREAM
This ancient Indian healing approach has
become the new buzzword du jour. In short, it
encompasses various practices to help us feel
well, including yoga and eating styles, depending
on our vata (body type). Seriously hot right now?
Adaptogens. “These are substances and herbs
that help the body adapt to diferent situations
and emotions – most notably, stress,” says
holistic nutrition coach Lee Holmes. One star
adaptogen is ashwagandha, considered “one of
the best herbs [for] pain and inflammation in the
gut”, Holmes says. “It’s also good for anxiety.”

84 womenshealth.com.au SEPTEMBER 2018

WE’RE ALL
ABOUT VAT
(VALUE-ADDED TRAINING)
We’re demanding more from our sweat sessions than ever,
whether it’s instant feedback (classes such as Orangetheory
and Sydney’s Scenic Cycle give real-time performance data)
or fusion workouts that mix training styles (new Melbourne
studio Core+ hosts Kettlebell yoga) to provide extra fitness
bang for your buck. “We’re seeking more and more workout
variety,” explains Dan Conn, wellness director at Collective
Wellness Group. “That’s why we’re also seeing a trend towards
multiple memberships at both boutique studios and 24-hour,
flexible gyms.” Speaking of which, Fitness First just rolled
out 24/7 opening hours. See you on the midnight tready.

6
Happy
about hemp
We rejoiced when
hemp-based foods
were legalised for
sale in Oz in late
2017. “There’s huge
excitement about it
– hemp seeds can be
used in smoothies,
salads [and] muffins
and sprinkled on a
meal,” says Georgie
Allan, wellness
ambassador for
About Life. The
nutritious seed
contains “protein,
amino acids, fibre,
vitamin E and
minerals”, she adds.
Make hemp milk
with this Hemp
Foods Australia
recipe: blend 2–4
tbs seeds with 1 cup
water, adding a
little cacao, vanilla
powder or a date for
sweetness. It’ll
last 2–4 days. Nice!

85
we l l n e s s

Say what? The kookiest trends from around the world

PA N T S D R U N K COCKR OACH SWA D D LIN G

IN F INLAND MILK IN JA PA N
Our fave Scandi I N I ND IA Otonamaki
export since Superfood of literally means
hygge, this the future? The ‘adult wrapping’
involves – no Pacific beetle – yep, like you
joke – boozing, cockroach would a baby.
watching produces a It’s a therapy
Netflix and nutrient-rich used by new
eating snacks
alone in your
undies. It’s all
about relaxing
liquid thought
to have three
times the
energy of
mums to relieve
the stress
of childbirth.
COFFEE
WITH BENEFITS
and soaking dairy milk, say
Over your long black? Today’s
up solo time. researchers at
We’re down. India’s Institute wellness seekers pack their coffee
for Stem Cell with extras to max the health
Biology and benefits. Just take Before You
Regenerative Speak (beforeyouspeakcoffee.com),
Medicine. a new ‘high-performance coffee’
Anyone thirsty? boosted with MCT powder, Siberian
ginseng, turmeric and black pepper:
the company sold 33,000 boxes
in its first year. Vegie java is having
a moment, too: mushroom coffee
is doing the rounds, while the first

8 broccoli latte was brewed in June.

CSIRO scientists made a nutritious
powder from imperfect-looking
brocc that would’ve been wasted,
Plant power then let a cafe in Melbourne (where
has taken else?) try it out. We’d give it a shot.

SKIN root
Our love of plants
has infiltrated

POSITIVITY
homes, hotels,
restaurants and
even workout
spaces. Biofit, the
first biophilic (a
FOR THE WIN term to describe the
benefits of being in
The body-positivity movement is still nature) gym,
going gangbusters and, with that, the opened in Calgary
last year – think
convo around skin conditions is growing,
air-purifying plants,
too. Riverdale’s Lili Reinhart is open about natural materials
dealing with her cystic acne, pro high and heaps of
jumper Amy Pejkovic has spoken about streaming daylight.
Meanwhile, there
her own acne and Moana Bikini founder are plans in
Karina Irby is vocal about her eczema. Melbourne to build
“Normalising eczema is my 2018 goal,” the metro stations with
biophilic features
entrepreneur posted on Insta. “Together we
to reduce commuter
can normalise eczema and make others feel stress and boost
confident in their own skin.” You go, girls. wellbeing. Cool!

86 womenshealth.com.au SEPTEMBER 2018

 REJIG
THAT JAVA

VEGANISM
AIN’T SLOWING DOWN
This year, V-menus cropped up in fine
dining (international plant-based chef
Matthew Kenney unveiled his first Aussie
eatery, Sydney’s Alibi, in March – hey,
kimchi dumplings) as well as meal-delivery
services such as Soulara. Even Hungry Jacks
joined the party, with a (limited edition –
boo) vegan burger. Also get a scoop on
Halo Top ice-cream: the two vegan flavours
pack less than 1400kJ a tub. We’ll take
the caramel macchiato, please. Thank you!

NIKE AIR
MAX 270,
$220
12
The rise of
transformational
travel
There will always be
a place for mojitos
and Danielle Steel
on a sunlounger, but
this new breed of
holiday sends you
home with more
than just a fridge
magnet. The
Transformational
Travel Council (yep,
PHOTOGR APHY: MCG/ TRUNK ARCHIVE/SNAPPERMEDIA; GET T Y IMAGES; STOCKSY

there’s a council)

11 DAD TRAINERS
describes the trip
style as ‘any travel
experience that
empowers people

ARE A THING to make meaningful,

lasting changes in
their life’. This
The big kicks of your youth are back. Chunky- often includes
soled retro designs have been adopted by a challenging
Balenciaga (google the Triple S) and Louis physical or cultural
Vuitton, and spotted on Bella Hadid and P.E experience and time
for reflection. Add
Nation’s Pip Edwards. Need a halfway point? Machu Picchu to
Nike’s Air Max 270 (seen on Stylerunner’s your bucket list, and
Julie Stevanja) combines an old-school look as you save, take a
with the tech Nike’s known for. We also love mini-time out in the
the Asics Tiger Gel-Saga, a revamp of the 1991 wilderness at a tiny
runner. Think a cool, comfy dose of nostalgia. house. Check out
some Aussie spots at
unyoked.co. Major
wanderlust. WH

87
 LO
VE AT FIRST
SWEAT
WHAT HAPPENS WHEN YOU MIX
GETTING FIT WITH LOOKING FOR
YOUR FOREVER FIT? WH INVESTIGATES
THE LATEST NEW RELATIONSHIP TREND
MAKING WAVES: WORKOUT DATING
By Marissa Gainsburg

88
 re l a t i o n s h i p s

Once upon a time,

working out involved
walking into a gym,
doing your thing, then
leaving to go about
the rest of your day.
The only person you’d
talk to might be the
receptionist or the guy
hogging the rowing
machine. But, that
storyline is over. For
many, fitness has
evolved into an
opportunity to meet
people – new mates,
sure, but increasingly,
romantic partners. In
the past three years
alone, at least half a
dozen dating apps
(of varying quality)
have sprung up to
match users based on
workout pursuits, such
as Sweatt and Datefit.
In the US, wellness-
themed social clubs,
including Wellvyl and
Racked Fit Club, host
speed dating and
singles events, while
in Oz, BUF Girls has
hosted singles event
Fit 4 Love in Bondi two
years running. In 2017,
a survey by fitness site
ellipticalreviews.com
found one in four
people who struck up
a flirty convo at the
gym ended up in a
relationship with that
sweaty stranger.

89
 Of course, sheer convenience
plays a role in the trend. It makes
sense that as we amp up the time
spent being active (61 per cent
of Aussie women and 57 per
cent of men exercise at least
three times a week), we may have
less time for standard socialising,
dating included. Combining the
two worlds could be, to put it
unromantically, a way to optimise
your jam-packed schedule.

83
But there’s also a much bigger
current at work: the ability to
handpick a partner who values
healthy living – and enjoys the
same sweat escape as you.

It’s biological, really

Part of the draw of fitness
familiarity is based in human
instinct. Subconsciously, we like
people who are similar to us more
than those who aren’t. We’re wired
to crave comfort, and sameness
breeds that. “But we also seek
validation, which is easier to find
with a person who shares our
specific interests,” says Theresa
DiDonato, an associate professor
of psychology at Loyola University
Maryland. The data proves it: 83
per cent of people who regularly
exercise want a mate who’s equally
active, reveals a 2018 survey from
online-dating service Zoosk.
Take Abby Margulies, 35, a
communications professional who
met Charles while rock climbing
– a sport she’s loved since uni.
They started out as friends, both
dating other people. But after
seven months of hanging out,
they couldn’t deny their chemistry.
Once single, they finally got
together, and five years later the
two are married (and still belaying).
That’s the
percentage of
sweat-lovers
who want a
partner who is
equally active
Source: Zoosk
There’s science to
explain the spark
Abby’s experience confirms a
fascinating theory: if you sweat
in a room with someone you
find attractive, you’ll likely be
even more turned on than if you
were just standing behind them
in line at a cafe. It’s not just the
pheromones (hormonal scent
signals) in sweat that get you
going, though research has found
that’s part of it. “When your body
is physiologically aroused, like
during a workout, any emotions
you’re feeling are intensified,”
explains social psychology professor
Madeleine Fugère, author of The
Social Psychology of Attraction &
Romantic Relationships. Studies
suggest that’s because our
brains can’t tell the difference
between excitement from exercise
(a quickening pulse, flushed cheeks,
clammy palms) and from sexual
desire (a quickening pulse, flushed
cheeks, clammy palms), so the
first gets interpreted as the latter.
Just ask Alyssa Simm, 26, an
account manager and marathon
runner who met Jeremy, an avid
tennis player, through the Sweatt
app. “I found him cute and smart,
and I felt immediately at ease

90
 re l a t i o n s h i p s

COUPLE
GOALS
A love of
fitness
brought
BodyCraft
Health and
Fitness
founder
Monique
Craft and PT
Ben Seymour
t o g e t h e r.
“I met Ben at a
fitness expo in
2016, where we
were doing a
vanish once you become an live TV segment
established twosome. Those who wearing the
regularly participate in physical compression
underwear
activity together actually report PocJox ... yep,
greater feelings of relationship we met in our
satisfaction and being in love, undies! The
following
research shows. (By the way, the
weekend we
benefit still stands if you linked completed a
up a while ago but only recently fitness course
started sweating as a pair.) You’ll together where
our feelings
because he understood my wake- also have a better shot at forever. grew deeper,
up-at-five-and-run lifestyle,” she Experts say that couples who have and a year later
says. “But when we went to the similar worldviews, an interest in I moved to
Sydney [from
gym together very shortly after health and fitness included, are
the NSW
our first date, he suddenly became more likely to last in the long run, Central Coast]
this insanely hot guy I needed to and 64 per cent of married couples to live with
see again. As I watched him push believe shared interests are more him. We love
[training
his body, I wanted to get closer important than any other factor for
together]! He
to him.” And that’s exactly what a successful marriage, according pushes me to
she did. They now live together to Pew Research Center. “Sharing train harder,
after two years of going strong something that holds deep meaning run faster, lift
heavier and
(in every sense of the word). to your identity can help create a aim higher.
solid foundation for a long-term I’m forever
And that solid bond is relationship,” says DiDonato. Here’s thankful for the
fitness industry
more likely to last, too why: you have an activity you can
for leading me
Good news for Alyssa: the heart- truly enjoy together and fall back to the man of
eyes effect from fitness doesn’t on when things get tough (unlike, my dreams.”

SEPTEMBER 2018 womenshealth.com.au 91

re l a t i o n s h i p s

soon as the class

ended. No mingling,
no flirting. Probably
a good thing, given my
mascara-tatted cheek.
Next up was capoeira.
To my surprise, it was
a total female fiesta!
I stuck it out through
the entire martial-
arts class anyway.
“My last effort: rock
climbing. I walked
into a climbing gym
expecting the worst.
But cue the Jurassic
Park theme song,
because I found the
Shangri-La of hot men.
They were everywhere
... scaling walls and
fixing man-buns.
I went straight for
bouldering, which
requires no rope or
partner (the walls
are lower). The
freedom creates
say, dragging them to your touch lots of opportunities
to socialise. When
footy game, or begrudgingly going your palms burn,
flat-pack shopping with them). And you chill, which is
when it comes to fitness specifically, how I met Chad. After
“you’re constantly encouraging each
other to challenge yourself and do Searching some small talk, we
went for beers. He
seemed like a catch:

for a sole
your best, which strengthens your sweet, loved his job,
mutual support system”, she adds. owned a dog and had
Zac Efron’s abs. I soon
Veronica Bertrand, a 28-year-old learnt, however, that

mate
teacher, can attest. She met her we had nothing in
now-fiancé at her CrossFit box, common. (He also had
serious family dramas
where he proposed three years later.
and very unhealthy
“When we hit a rough patch, it was Writer Rose coping habits.)
attending the same CrossFit events Surnow on her “I never saw Chad
and connecting with the same quest for love again. But I did join
circle of friends that reminded us
in spandex the climbing gym
“Being single for for a month, because
that we met for a reason,” she says. a year, I’ve tried it I liked the workout and
“Most people spend time away from all: the apps, the bars, its hottie potential.
their significant other and do their the vibrator-plus-ice- I met a lot of guys
cream nights. Nothing there but never
own thing when they argue, but has led me to a guy really connected
doing our own thing was doing who shares my values: with anyone. I later
the same thing. [So] we never looking hot as hell. realised I wouldn’t
ADDITIONAL WORDS: LIZZA GEBIL AGIN. PHOTOGR APHY: STOCKSY

JK. A guy who is snag my prince there.

had a chance to grow apart.”
motivated and cares Turns out, it’s hard to
That support system pays off about his health. It find love when you are
for your body, too. Married pairs was time to turn to trying to be someone
who started a yearlong exercise fitness. The problem? you’re not. If the
My go-to (and, TBH, passions you already
program visited the gym 14 per have lead you to new
only) exercise is yoga
cent more frequently and were 37 – not exactly dude ones (particularly of
per cent less likely to drop out than central. So I decided the six-pack variety),
spouses who worked out solo, found to mix things way up. hallelujah! But if
“I started with not, well ... there’s
a study in The Journal of Sports boxing. The room no reason to break
Medicine and Physical Fitness. was full of cute bros, up with yoga.” WH
So if you want to hit your personal but it did not matter.
Within minutes, I was
goals, find someone who shares
drenched in sweat and
your passion and you’ll pave your gasping for breath.
way to a happy, healthy ever after. Everybody bolted as

92 womenshealth.com.au SEPTEMBER 2018

 low carb
Live the

lifestyle

With Atkins bars and

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have a delicious low carb
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 A e ..
n d
re a t h
B .
By Charlotte Haigh

Breathing - you know, the

thing you’ve been doing since
the day you were born – is set
to become a top wellness trend
of 2018, with claims it can
improve everything from your
energy levels to your sex life
when it’s done right. We ask:
wellness 2.0 or a load of hot air?
94
 health

FULL OF
HOT AIR

95
 Breathing, much like putting one leg
in front of the other and navigating
roundabouts on your drive home, is
easy until you think about it. Become
aware of your lungs expanding and
contracting and you’ll wonder how
you’ve managed to do it on autopilot
for your whole life. So, try not to go
blue in the face as we tell you that
respiration is big news. Breathing
spaces and workshops are cropping
up faster than F45 spots, while
The Breathing Revolution by yoga
teacher Yolanda Barker is expected
to become one of the most popular
self-care books of the year (it’s due
to hit shelves in Oz in December).
It makes sense. Anyone who’s ever but it wasn’t possible to carry out a
been told to “take a deep breath” systematic follow-up. That said, the
will know the calm-the-f*ck-down patients all reported it to be their
power of a few lungfuls. Rebecca most positive therapy experience at
Dennis, a transformational breathing the hospital.” A recent study from
coach, explains it comes down to Beijing Normal University in China
the link between the nervous system found diaphragmatic breathing can
and inhaling/exhaling on repeat. lower cortisol levels and improve
“The sympathetic nervous system attention span. As with much alt-
is the one responsible for your fight- medicine, more studies are needed,
or-flight response,” she explains. but the results add to a growing
“When activated, it raises your heart body of anecdotal evidence.
rate and blood pressure, diverting
blood to the brain and skeletal
muscles and flooding the body
with adrenaline and cortisol. But
Catch a breath
Quite like the act itself, the whole
breathing fully from the diaphragm breathing ‘industry’ is nothing new.
stimulates the parasympathetic
nervous system, which slows your
heart rate, lowers blood pressure
and diverts blood supply towards Want proof? Big-wave pro
Holotropic breathwork – beloved by
hippies in the 1970s and enjoying a
renaissance – is considered one of
the earliest forms. “It was devised
by psychiatrist Stanislav Grof, who
had researched the effects of LSD
on the mind,” explains holotropic
breathwork practitioner Jamie
Mills. “When the drug was made
illegal, Dr Grof investigated other
ways to access that out-of-this-
world state of being and found that
deep breathing at an accelerated
pace – which essentially deprives
the brain of oxygen – could elicit
memories and sensations associated
with any deep trauma you may
have experienced during birth. He
believed that by addressing this, it
was possible to treat conditions like
anxiety and depression in later life.”
Eyerman published a paper
theorising that holotropic
breathwork may have a stimulatory
effect on the vagus nerve, which
travels down the trunk of the body
from the brain, releasing those
high-as-a-kite hormones, serotonin
and dopamine. Unsurprisingly, the
method is controversial, with many
arguing that limiting the body’s
oxygen intake is never a good thing.
Indeed, practitioners advocate
that holotropic work be done with
a second person – a pro sitter –
present to watch and keep you safe.

Inflate
the digestive and reproductive surfer Mark Visser is the founder
systems. It means that breathing in of Ocean Warrior Course, a
the right way can interrupt the cycle program that includes breath
of adrenaline and cortisol, which training. He sees many elite
athletes (from world champ

your PB
contributes to chronically high
stress levels and acts as a precursor
to panic attacks and anxiety.”
So, that’s the theory. As for legit
science, there’s currently very little.
Dr James Eyerman, a psychiatrist in
California, is one of the few who has
researched breathwork. “I published
a series of reports on around 11,000
psychiatric patients with a range of
conditions who had been offered
breathwork as a supplementary
treatment,” he says. “There were no
adverse effects from breathwork,
wave-rider Tyler Wright to AFL’s
Richmond Tigers) turning to
breathwork to lift performance.
“Breathing techniques are vital
Improving your when it comes to recovery,” he
says. “If you’re trying to get rid
breathing tekkers of lactic acid – say you’ve gone
won’t just help to the gym and you’re close to
with energy and spewing – getting that out is all
stress – it can in the breath. It’s about putting
more oxygen in your body than
pump up your carbon dioxide … Getting that
workouts, too right can change everything.”

9 6 womenshealth.com.au SEPTEMBER 2018

 health

IN THE
PINK
App
we s
REACHOUT
BREATHE (FREE,
ITUNES)
Using a series of simple
visuals as a guide, this
app helps you take
control of your breathing.
It even monitors your
heart rate by analysing
changes to the colour
of your fingertip.
Very cool.

Conscious breathing is an
altogether more modern,
mainstream offshoot. It involves
(shocker) being more aware of your
everyday breathing. But wait – isn’t
this what you’ve been doing during
meditation and yoga for yonks?
“As a general rule, yogic breathing
helps you control feelings of stress,
whereas conscious breathing helps
you get in touch with your emotions
and release them,” explains breath
coach Alan Dolan. “If you think of
breathing as being on a spectrum,
these two types are at opposite
ends. One is focused on symptoms;
the other attempts to get to the
root cause of the problem.”
Drill down into the various types
of conscious breathing and the plot
thickens. Transformational breathing
posits that better breathing can
improve your physical health, too.
Among the benefits touted by its
advocates are an energy boost,
immune system upgrade, better
digestion and relieved muscle
tension. “The technique teaches
you to breathe in a constant flowing
pattern and opens your respiratory
system to its full capacity,” explains
Dennis. “While anyone can learn –
regardless of their fitness level – it’s
best to have a few sessions to learn
how to do it properly. Then you can
use it for just five or 10 minutes a
day, like a meditation practice.”
The basics: you inhale with a
wide-open mouth deep into your
belly, without any pause before the
exhale, so your breathing is constant
and connected – and the exhalation
is shorter than the inhalation,
unlike in yoga and meditation.

97
health

Let it flow
But with a sesh at Sydney’s
Save your Three easy breathing tips
to transform your world
breath
Breathwork Healing studio costing
you upwards of $150, do you really
need a breathing workshop any
more than you need schooling BEAT THE GET BACK
in how to blink? “The trouble is BUTTERFLIES TO SLEEP
that most people are stuck in a
HAVE When your Wide awake
hyper-vigilant state because of the stomach is doing and restless at
stresses of modern life, which isn’t
HOTTER SEX somersaults, 2am? Breathe
the way we were designed to live,” Practise slowing take some deep in through your
says Dolan. “It means you’re in a your breathing diaphragmatic nose for four
low-level version of the fight-or- together during breaths into seconds, hold
flight response most of the time.”
sex. And then, the belly. Inhale your breath for
Ah yes, that ‘must reply to that
when you’re on through the nose seven seconds,
the verge, take and out through then exhale
WhatsApp, oh God, there’s an early- some deep, the mouth with through your
morning email from my boss and full breaths. a little pause mouth for eight
what’s the chance of my smoothie They can help in between. As seconds. This
exploding in my bag’ state of mind. you pause and you breathe in, slows your
“When you’re in that headspace, build up to a expand your heart rate and
everything in the body constricts, second wind. belly, and as triggers the
including the process of breathing.” Everybody wins. you exhale, parasympathetic
Dennis confirms this. “The pull it back in. nervous system
majority of adults only use a third of You’ve got this. for max chill.
their respiratory system,” he says.
“As a baby you breathe effectively,
but as you grow older, you begin to
breathe less deeply, only inhaling follow your breathing, release the
into the chest or abdomen, or [stored] tension and get in touch
subconsciously holding your breath with what’s really going on in your
… here and there rather than letting body.” In this sense, it would seem
it flow. Learning how to breathe breathing is a do-anywhere, no-kit,
the way you did as a baby, deeply intuitive form of self-therapy.
from your diaphragm without “Clients tell me that learning
pause, has endless health benefits to breathe properly has had a
because the breath is so intrinsically dramatic effect on the way they
linked to both mind and body.” feel about themselves and their
So, as anecdotal as the evidence lives generally,” adds Dennis. “So
might be, learning to breathe as much of it is about letting go of
nature intended won’t do you any the emotions you harbour without
harm, and practitioners claim that realising it. That can translate to a
the benefits can be life-changing. more intimate relationship with your
“Your breath really can help connect partner; getting more, better-quality
your body to anything that needs sleep; and having more energy.”
dealing with,”’ says Dolan. “For the You don’t have to be aware of your
majority of people, that will mean breathing all the time, nor do you
stress-related issues – depression, need to go along to a dedicated
anxiety and sleep problems. We live session. Dennis suggests allocating
in a mind-led society, but focusing 10 minutes daily to it, like you would
PHOTOGR APHY: STOCKSY; GET T Y IMAGES

on your breathing lets your body a morning yoga or meditation

take the reins for a change. You session. Oxygen at the ready... WH

98
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 DRINK AND
THRIVE

100
 nutrition

B
L
Z
T
I
IS
T H
Juices and
smoothies sit
under a slight
health halo but
can have hidden
traps that threaten
your waistline.
Suss out how to
swerve them and
max the nutrition
in your blends
By Alex Davies

SEPTEMBER 2018 womenshealth.com.au 101

 Blenders and juicers have Michelle Obama-
level cred in the wellness world: wholesome,
fun and serious BFF material. And those
drinks you’re blitzin’ pack major potential. your juice (maybe not), how
As Jessica Spendlove, a sports dietitian who can you put that info to good
works with AFL’s GWS Giants, says, “When use? “Pair a handful of nuts
done right, smoothies and juices can be with the juice as a snack,” she
nutrient-rich ways to meet your requirements. suggests. “A vegie juice with
Most Aussies don’t eat enough fruit and veg, a bliss ball, which often
so finding other clever ways to incorporate contain nuts and seeds, could
them into your diet can help fill the gaps.” be another good pairing.” And
But watch your step for easy-to-fall-into traps, down no more than 125ml
adds Spendlove. “Smoothies in particular (half a cup) of juice at a time.
can contain ice-cream and additional sugars
like honey and syrups. Choose options with WORK FRUIT
ingredients lists, so you can make an informed HARDER
decision.” Got it? Great. Whether you’re It’s all about making the right
buying or DIY-ing, it’s time to get more from choice. “Some fruits have a
that blender. Mrs O would be uber proud. lower glycaemic index than
others, which is beneficial
for keeping us full for longer
E and preventing [blood sugar
JUICE BAR

spikes],” explains Gawthorne.

NYC-based dietitian Kara Step forward, apples,
Landau suggests adding bananas, berries, cherries,
the vegetable jicama (often grapefruit, grapes, kiwis,
RAISE YOUR

known as yam bean here) mandarins, mangos, peaches,

BONE UP ON FIBRE
Captain Obvious here:
liquid fruit and veg ain’t
ever gonna beat out eating
whole produce, but you can
even the score a tad. “Juices
have some or all of the fibre
removed – depending on the
juicing method – along with
vitamins and antioxidants
found in the skin and outer
layers of the fruit,” explains
dietitian Rebecca Gawthorne.
“This loss means the juice
is much easier to drink,
a lot less filling and easy
to over-consume.” Your
moves: juice produce with
the skin on where you can,
and salvage any pulp to put
back into the final product.
to your juice: “It’s a rich
source of fibre and not very
dense in kilojoules.” Your
aim? To fill three-quarters
of the drink with vegies.
“Use some darker-coloured
ones to pack in as dense a
source of vitamins, minerals,
antioxidants and polyphenols
as possible,” says Landau,
also the founder of prebiotic
brand Uplift Food. “Celery
and cucumber are great,
too.” Plus, spices such as
ginger and turmeric add kick.
CHEW THE FAT
Juices can easily pack in way
more fruit than you’d eat in
one sitting. This sugar hit, plus
reduced fibre, can cause
blood sugar levels to spike
and drop quicker than your
emotions during a Queer Eye
episode. Adding fat slows this
down, reveals Spendlove – but
short of chucking nut butter in
pears, plums and prunes.
“These would be better for
keeping you full, especially
if you compare them with,
say, a watermelon juice,
which would have a high GI.”
LOOK FOR ‘COLD
PRESSED’
You’ve heard of it, sure, but
here’s why those two little
words can make all the
difference: “Cold-pressed
juicing machines work by
slowly and delicately crushing
and pressing the fruit and
vegetables, with less heat
produced by the machine,”
explains Gawthorne. “This
means more of the nutrients
and enzymes are left intact,
resulting in a higher nutrition
content than if the drink was
made by a regular juicer. Cold-
pressing also reduces the
amount of fibre lost.” Press on
at home with Breville’s Juice
Fountain Cold Juicer ($249,
harveynorman.com.au).

1 02

SWERVE JUICE
CLEANSES
Take those kilo-shedding
detox promises with a pinch
of Himalayan salt. “I don’t
advise juice cleanses,” warns
Spendlove. “It’s a short-term
solution, because the weight
loss that happens over a few
days is often caused by the
body just depleting its stores
of glycogen, as well as lost
water and possibly muscle.”
As for detoxing? “Juices are
often claimed to cleanse your
body, [alkalise] and draw
out toxins,” says Gawthorne.
“These claims have minimal
scientific evidence – it’s the
job of your liver, kidney and
other organs to remove
toxins.” Lesson learnt.
DOWN IN ONE
Tiny but mighty, health tonics
deliver a shot of medicinal
benefits. Cali Press's 50ml
vegie/oil/spice combos are
teamed with ingredients such
as echinacea and B12. “For
instance, if you have a
headache, our Glow shot is
made from fresh-pressed
turmeric – a powerful
anti-inflammatory which can
assist with pain relief,” says
co-founder Joshua Johnston.
Try this immunity shot
Spendlove gives to athletes:
mix half a teaspoon each of
powdered turmeric and
ginger with water (or a little
orange juice), then half a
teaspoon of extra virgin olive
oil plus some cracked pepper.
nutrition
SMOOTHIE
UPGRADE YOUR
MASTER THE
FORMULA
Right, here’s your dream
smoothie: some protein
(“important for appetite
control and, if you’re training,
for gaining muscle mass,
whether it’s milk, yoghurt
or protein powder,” says
Spendlove); a little healthy
fat (“also for appetite
control”) such as nuts, nut
butter, avocado, chia or hemp
seeds; fibre from things such
as fruit skin, oats or psyllium
husk; slow-release carbs
from banana, fruit or oats;
PROTEIN plus colour in the fruit and
+
FAT
veg to pack in vitamins and
minerals. Landau adds, “I
always include kefir, which
+
FIBRE
is an absolute probiotic
powerhouse.” If your
+
CARBS
smoothie’s a snack rather
than, say, brekkie, stick with
+
COLOUR
the same formula, downsize
your portion and tweak the
carb content based on your
activity level. Blitz away.
KAPOW WITH
POWDER
A few sneaky additions can
take your smoothie from
bronze to gold in a flash – or
a scoop. “I always include
my Daily Uplifter ($45.99,
upliftfood.com) – a prebiotic
soluble-fibre, resistant-
starch and high-vitamin
D mushroom powder – to
support the probiotics in my
gut and help me feel full,”
says Landau. “And if you’re
open to powders such as a sea
mineral complex that’s packed
SEPTEMBER 2018 womenshealth.com.au 103
 nutrition

HYDRATION STATION
Blitzing and blending
aside, try this clever
with magnesium and calcium,
lot to smash your
water goals
or an algae oil with omega
3s, these could be fabulous
boosts.” Others to try: Vital
All-In-One (from $32.95, 1. Buy Hip’s
vitaleveryday.com) for a self-filtering
green hit including spirulina, bottle and the
wheatgrass and chlorella; company
YOUR and Vida Glow’s Beauty Mind
gives two
BODY’S ($59.95, ausnz.vidaglow.com)
days’ worth of
drinking water
PERFECT with its impressive brain- to those in
DRINK boosting line-up of maca, need. $14.99,
Dietitian
be-hip.com
Jessica cacao and B vitamins.
Spendlove
picks a mix to
power you
BLEND LIKE A
through life BODYBUILDER
challenges If banana is your staple
but you want to reduce
POST your smoothie’s carb and
WORKOU T: natural-sugar content,
SMOOTHIE swap half the ’nana for half
“Add frozen
a zucchini. “Bodybuilders
banana, natural
peanut butter, often use frozen zucchini in
protein powder, smoothies to thicken them
coconut water up and get the same texture
and ice. Or 3. Keep H2 0
of a frozen banana,” says 2.EQUA’s Smart
frozen mango, ice-cold with
Spendlove. “It doesn’t affect this hi-tech Bottle measures
raspberries, how much you

ADDITIONAL WORDS: CL ARE BA XTER . PHOTOGR APHY: FLORIAN SOMMET/ TRUNK ARCHIVE/SNAPPERMEDIA; GET T Y IMAGES; JOHN RINTOUL
Greek yoghurt the flavour [either] and is Thermos
number, even drink and sends
and coconut really undetectable.” Just
if you leave reminders to
water, perhaps remember, as with your yellow hydrate via an
with protein it in the car
mate, to chop up your zucc app. On sale
powder. It’s mid-summer.
before freezing. We’ve all $39.95, from from October.
great if you’ve About $126,
just done an made that mistake. myer.com.au
myequa.com
intense workout
because it’s a SWERVE
bit higher in SELF-SABOTAGE
carbohydrate
Don’t score an A+ on the
content.”
ingredients only to fall at
ARVO SNACK: the portion hurdle. “If you’re
SMOOTHIE being mindful of your weight,
“Think frozen I’d just include one or two
banana, healthy-fat options,” suggests DEACTIVATE THAT
avocado, baby
Spendlove. And don’t load Like the MAFS cast, charcoal
spinach, chia
seeds and up with abandon. “Avocado, always comes to the party.
coconut water. nuts, nut butters and coconut But should you order it in your
I might add a milk are very nutritious but blend? Only in moderation,
little protein very energy dense – half says Spendlove. “Activated
powder too.”
an avocado can be close to charcoal does have some
150–200 calories on its own. merit: it binds to toxins and 4.This Eva Solo
ON A bottle has a
HANGOVER: So, if you have that, nuts removes them from the body,”
removable
JUICE and seeds, and a high-energy she explains. “But be mindful skewer – add
“A green juice milk, a smoothie can be – if it’s binding the bad stuff, mint leaves,
– cucumber, 700–800 calories, which is it’s also binding the good citrus or
celery, spinach, the same amount as a decent- stuff.” So? Charcoal won’t hurt cucumber
kale, green slices for
apple, ginger
size meal.” Duly noted. if you want to try it, but it’s not
flavour. Fancy.
– is really something she’d recommend $59.95, banish.
hydrating.” on the reg. Burn indeed! WH com.au

1 0 4 womenshealth.com.au SEPTEMBER 2018

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106
 fitness

If you’re one of
those mythical,
eternally motivated
people, with their
workouts inked into
the diary (because,
let’s face it, non-
committal pencil is
for amateurs), power
to you! Like, serious
props. If, however,
you’re part of the
other 98 per cent of
us living humans, a
kick up the butt in
the form of a brand-
new, snazzy, well-
thought-out fitness
plan wouldn’t go
astray. So, here it is!
We’ve put together
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starts right here.

107
 HOW IT WEEK 1
GETTING STARTED
WEEK 2
FIND YOUR RHYTHM
WEEK 3
YOU’RE IN THE ZONE
WORKS
Easy! On four days
WARM-UP: WARM-UP: WARM-UP:

MONDAY
a week, you’ll do a
warm-up followed 5 mins of skipping 5 mins of skipping 5-min jog
by a circuit or an WORKOUT: WORKOUT: WORKOUT:
AMRAP workout AMRAP in 20 mins: AMRAP in 20 mins: Complete the following circuit
(that’s as many 1. Burpees (10 reps) 1. Jump squats (10 reps) 3 times with a 1-min rest
rounds as possible 2. Crunches (20 reps) 2. Twisting sit-ups (20 reps) between exercises:
within a set 3. Plank (30 secs) 3. Push-ups (30 reps) 1. Burpees (30 secs)
amount of time). 4. Kneeling push-ups (40 reps) 4. 400m run 2. Butterfly crunches (30 secs)
WHAT Wednesdays and 5. Lunges (50 reps) 3. Triceps push-ups (30 secs)
YOU’LL Sundays are your 6. Running on the spot 4. Skipping (30 secs)
NEED cardio days – (60 secs)
choose between
WARM-UP: WARM-UP: WARM-UP:
TUESDAY

interval training or
10-min light jog 15-min light jog 12-min light jog
a steady-pace
WORKOUT: WORKOUT: WORKOUT:
session. “All this
AMRAP in 15 mins: AMRAP in 20 mins: AMRAP in 30 mins:
varied training is
1. Running on the spot with 1. Running on the spot with 1. Step-ups (30 reps each leg)
DUMBBELLS great to keep your
high knees (100 reps) bum kicks (100 reps) 2. Standing dumbbell shoulder
body guessing,”
2. Bicycle crunches (80 secs) 2. Sumo squats (80 reps) presses (10 reps)
explains accredited
3. Supermans (60 reps) 3. Hollow rocks (60 reps) 3. Medicine ball twists (30 reps)
strength and
4. Sumo squats (40 reps) 4. Curtsy lunges (40 reps) 4. Lying leg raises (10 reps)
conditioning coach
SKIPPING 5. Lying leg raises (20 reps) 5. Plank builders (20 reps) 5. Lunges (30 reps)
Bradley Tinklin.
ROPE 6. Dumbbell rows (10 reps)
“Our bodies are
very smart and
WARM-UP: WARM-UP: WARM-UP:
WEDNESDAY

adaptable, and this

can sometimes be 5-min light jog 5-min light jog 5-min jog
the cause of a CARDIO: CARDIO: CARDIO:
MEDICINE
BALL plateau. Switching Run as far as you can in 24 Run as far as you can in 24 Run for 28 mins, alternating
up things like mins, alternating between a mins, alternating between a between a 2-min sprint
movements, 1-min sprint and a 2-min jog 1-min sprint and a 1-min jog and then a 2-min jog
intensity, time and
resistance can all
help to continue to
produce results.”
Hang on, rewind
a sec, we hear you
say – working out WARM-UP: 5 mins of skipping WARM-UP: WARM-UP: 5 mins of skipping
THURSDAY

on a Sunday? But WORKOUT: Complete the 5 mins of skipping WORKOUT: AMRAP in 30 mins:
that’s the day for following circuit 5 times: WORKOUT: 1. 200m run
brunching in 1. Lying leg raises (1 min) AMRAP in 25 mins: 2. Walkouts (10 reps)
loungewear! Not for 2. Lunges (1 min) 1. Running on the spot with 3. Medicine ball twists (20 reps)
the foreseeable: 3. Sumo squats (1 min) high knees (100 reps) 4. Pike push-ups (30 reps)
Sunday is now 4. Running on the spot 2. Sumo squats (80 reps) 5. Overhead step-ups
a productive with bum kicks (1 min) 3. Mountain climbers (60 reps) (30 reps per leg)
training day. 5. Rest (1 min) 4. Woodchops (40 reps) 6. Plank (50 secs)
“Sunday can be a
great day to train as WARM-UP: WARM-UP: WARM-UP: 10-min light jog
F RIDAY

most of us don’t 8-min light jog 12-min light jog WORKOUT: Complete the
have work or too WORKOUT: WORKOUT: following circuit 5 times:
many commitments, Complete the AMRAP in 20 mins: 1. Squat hold (60 secs)
so you have time to following circuit 5 times: 1. Glute bridges (50 reps) 2. Jump squats (15 reps)
complete a good 1. Glute bridges (50 reps) 2. Sumo squats (50 reps) 3. Crunches (30 reps)
solid warm-up, work 2. Sumo squats (50 reps) 3. Push-ups (50 reps) 4. Burpees (15 reps)
out and cool down,” 3. Kneeling push-ups (50 reps) 4. 200m run 5. Butterfly crunches (15 reps)
says Tinklin. “Plus, 4. 200m run 6. Dumbbell thrusters (15 reps)
knowing you have a
SUNDAY SATURDAY

session on Sunday
can help keep you
out of the pub on a REST DAY REST DAY REST DAY
Saturday night!”
Well, you get out
what you put in,
right? Let’s do this.
CARDIO: 45 mins of cycling, CARDIO: 45 mins of cycling, CARDIO: 45 mins of cycling,
jogging, skipping, yoga jogging, skipping, yoga jogging, skipping, yoga
or swimming or swimming or swimming

1 0 8 womenshealth.com.au SEPTEMBER 2018

 fitness

WEEK 4
THE HOME STRETCH

WARM-UP:
15-min jog
WORKOUT:
Take as long as you need to
complete the following:
1. Sumo squats (150 reps)
2. Overhead split squats
(100 reps)
3. Push-ups (50 reps)
4. Crunches (25 reps)

WARM-UP:
10-min light jog
WORKOUT:
AMRAP in 20 mins:
1. Running on the spot with
high knees (100 reps)
2. Bicycle crunches (80 reps)
3. Sumo squats (40 reps)
4. Lying leg raises (20 reps)

WARM-UP: 5-min light jog

CARDIO: Do these exercises
one after the other:
1. Run 1km; then 50 skips
with a skipping rope
2. Run 800m; then 30 burpees
3. Run 600m; then
25 mountain climbers
4. Run 400m; then
20 sumo squats
5. Run 200m; then 10 jump squats

WARM-UP:
5 mins of skipping
WORKOUT: Complete the
following circuit 4 times:
1. Walkouts (60 secs)
2. Overhead split squats (60 secs)
3. Running on the spot with
bum kicks (60 secs)
4. Rest (60 secs)

WARM-UP:
12-min light jog
WORKOUT: AMRAP in 30 mins:
1. Jump squats (60 reps)
2. Bicycle crunches (60 reps)
3. Lying leg raises (60 reps)
4. Plank builders (20 reps)
5. Burpees (15 reps)
6. Dumbbell thrusters (15 reps)

REST DAY

CARDIO: 45 mins of cycling,

jogging, skipping, yoga
or swimming

109
 (b)
(b)

CHEAT SHEET DUMBBELL

THRUSTER
OK , you know most of
TARGETS:
t h e e x e r c i s e s a l r e a d y, Glutes, legs,
(a)
but for the ones shoulders
you ’re less familiar (a) Stand with
with, we’ve got your feet
(a) shoulder-width
you covered…
BUTTERFLY CRUNCH apart, holding
TARGETS: Core dumbbells
(a) Lie on your back with the soles next to your
of your feet together so your shoulders,
(b)
knees are bent out to the sides. then lower
Straighten your arms overhead, into a squat.
with your biceps touching your ears. (b) Straighten
(b) Use your abs to lift your upper back up to
body, bringing your arms over your (a) standing as you
head and in between your knees. press the
Then roll back down, slowly weights
and with control. Nailed it! overhead.
HOLLOW ROCK
TARGETS: Core
(a) Lie on your back with your
arms and legs fully extended. BURPEE
(b) Raise your arms and legs off the TARGETS: Core,
floor at the same time, creating a glutes,
hollow basin shape. Then slowly hamstrings,
lower back down to the ground. quads, chest,
lower back
(a) Squat down
with your hands
JUMP SQUAT on the floor in
TARGETS: front of you.
Core, glutes, legs (b) Jump your
(a) Stand with feet out into a
(b) your feet plank, then back
(b) shoulder-width into the squat
(a) position. Leap up
apart. Sit your (a)
hips back and as high as you can
down into a squat with your arms
DUMBBELL ROW until your thighs above your head,
TARGETS: Biceps, are parallel to landing with (b)
upper back, shoulders (a) the floor. soft knees.
(a) Stand with your feet shoulder- (b) Jump as Now go again.
width apart, holding a pair of high as you
dumbbells. Hinge at the hips until your can, landing
back is almost parallel to the floor. with soft knees.
Your palms should be facing your
legs. This is your starting position.
(b) From here, slowly draw the
weights up towards the sides of
your chest. Pause, then slowly
OVERHEAD
(a) SPLIT
lower the weights and repeat.
SQUAT
TR A TARGETS:
IN Core, glutes,
I (b) hamstrings,
quads
N

(a) Stand with

FORM OVER
G

your left foot a

big step in front
TIP

(a) (b)
SPEED
Want to make the most of this
of the right,
holding
dumbbells
program? “Getting great results
overhead.
MOUNTAIN CLIMBER depends on your ability to do the
(b) Bend both
TARGETS: Core, glutes, legs, triceps exercises with good form and target
legs until your
(a) Start in a high plank position the correct muscles,” Tinklin says.
back knee is
with your hands shoulder-width apart. “This is especially important during
just off the
(b) Bring your right knee in towards an AMRAP where the focus is on
ground. Then
your right elbow and back to the speed.” So, go as fast as you
repeat. Swap
starting position, then do the can without compromising
sides halfway
same with your left knee, the moves. Sorted!
through
creating a running motion. your reps.

1 10
 fitness
(b)

TR A
IN
START

IN
(a)

GT
LIGHT
Before getting sweaty, “Test

IP
out different weights by going
through the movements a few
times, starting light and
working from there,” Tinklin
says. Also, keep an extra set PIKE PUSH-UP
of dumbbells close by, so TARGETS: (b)
you can easily switch Shoulders, chest, triceps
weights if you (a) In a push-up position with your STANDING
need to. hands shoulder-width apart, walk DUMBBELL
your feet forwards and stick your SHOULDER
hips up in the air. With straight legs, PRESS
bend your elbows until your TARGETS: Core,
(b) head nearly touches the floor. shoulders
b) Push back up to straighten your (a) Stand with
arms. Continue pushing up and down. your feet
(a) shoulder-width
apart, holding
dumbbells up by
SUPERMAN your shoulders.
TARGETS: Lower back
(a) Lie on your front with your arms
OVERHEAD (b) Straighten

outstretched and hands on the floor.

STEP-UP your arms to press
(a) the weights above
TARGETS:
(b) Lift your chest, arms and legs off your head – but
Core, glutes,
the floor, hold for 2–3 secs, then lower don’t lock your
hamstrings, (b)
your body back down to the floor. elbows. Then
quads,
shoulders slowly reverse
(a) Stand with the movement.
your feet
shoulder-width
apart, facing a
bench or step (a)
that’s about (b)
knee height.
Hold dumbbells
straight above
(a) (b) your head.
Lift your right (a)
WALKOUT knee to place
ADDITIONAL WORDS: LIZZA GEBIL AGIN. PHOTOGR APHY: KOUROSH SOTOODEH/ THE LICENSING PROJEC T; JAMES GAR AGHT Y

TARGETS: Core, chest, your foot on TRICEPS PUSH-UP

shoulders, triceps the bench. TARGETS: Core, chest,
(a) Stand with your feet hip-width (b) Push down shoulders, triceps
apart, then bend over and place your through your (a) Get into a push-up position
hands on the floor in front of your feet. right foot to with your hands together beneath
(b) Walk your hands away from step up. Then your chest. Bend your elbows
your body until you’re in a plank step back down to lower yourself to the floor.
position, then reverse the and repeat on (b) Straighten your elbows to push
movement back up to standing. the other leg. back up to the starting position.

SUMO (b)
SQUAT (b)
TARGETS: Core, WOODCHOP
legs, glutes TARGETS: Core,
(a) Stand with (a) chest, shoulders
your feet wide (a) Sit in a partial
(b) squat, holding a
and angled out, (a)
weight or medicine
hands clasped
ball to the outside
in front of
of your left knee.
your chest. PLANK BUILDERS (b) Straightening
(b) Sit back into TARGETS: Core, shoulders, chest your legs, lift the
a squat. Pause (a) Start in a forearm plank with ball across your
when thighs are your hands together. Your (a) body in an arc so
parallel to the body should be in a straight line it ends up above
floor; go deeper from ankles to shoulders. your head on
if comfortable. (b) Lift your right arm and place your the right. Then
Keep your back hand where your right elbow was, reverse back to
straight and straighten your elbow, then do the the starting position.
knees in line same with your left arm so you’re in a Swap sides
with feet. Push plank. Go back down onto your halfway through
up to stand. elbows and repeat on the other side. your reps. WH

SEPTEMBER 2018 womenshealth.com.au 111

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 Food
Hub
NEXT
LEVEL
EGGPLANT
(P122)

Spring
clean
your
plate
P u t a b r a n d - n e w s p i n o n ve g i e s
w i t h t h e s e d e l i s h d e t ox m e a l s !
115
 A FRESH TAKE
Whether you’ve been vego for yonks or your
motto is “You don’t make friends with salad”,
food guru Lily Simpson wants to prove that
vegies can be the main event, rather than
just a humble side. And she’s seriously legit.
The British founder of meal-delivery service
Detox Kitchen counts Elle Macpherson and
Gwyneth Paltrow as fans. Now, she’s packed
her new book, Detox Kitchen Vegetables,
with 150 of her best recipes for 33 different
varieties of veg, so you’ll be all set for three
entire years’ worth of #MeatFreeMondays.
Get ready to take your eats to the next level!
1 16
SWEET POTATO
MASSAMAN
CURRY
SERVES: 4
PER SERVE: 1991kJ
A good Thai massaman curry should
be spicy, sour and nutty. It usually
includes fish sauce and peanuts, but
I’ve swapped these for tamarind paste
and cashew nuts. Plus, roasting the
sweet potato once you’ve tossed it in
the spices gives the finished dish an
aromatic flavour and lots of texture.
X4 sweet potatoes, cut into
2.5cm pieces
X400ml coconut milk
X150g cashew nuts
X1 tbs tamarind paste
XJuice of 3 limes
FOR THE CURRY PASTE
X2 shallots
X2 lemongrass sticks
X2 garlic cloves
XA thumb-sized piece fresh root ginger
X2 tsp dried chilli flakes
X1 tsp ground coriander
X1 tbs ground cumin
X1 tsp ground cloves
X1 tsp ground cardamom
X1 tsp flaked sea salt
X1 tsp cracked black pepper
TO SERVE
XQuinoa
XFresh coriander leaves
XLime wedges
1. Preheat the oven to 200°C.
2. To make the curry paste, put the
shallots, lemongrass, garlic and fresh
ginger in a food processor and blitz
to a paste. (You can also pound the
ingredients with a mortar and pestle.)
Transfer to a bowl, add the rest of
the paste ingredients and mix well.
3. Add the sweet potatoes to the
paste and toss to coat. Spread out on
a baking tray and roast for 25–30
mins until the sweet potatoes are
cooked but still firm to the touch.
4. Transfer the sweet potatoes to a
saucepan and add the coconut milk
and half of the cashew nuts. Bring
just to the boil, then simmer for 10–15 
mins until the sweet potatoes are
very soft. Add the tamarind paste
and lime juice and stir to combine.
5. While the curry is simmering,
toast the remainder of the cashew nuts
in a dry frypan. Chop them roughly.
6. Sprinkle the curry with toasted
cashews for crunch and serve with the
quinoa, coriander leaves and lime
wedges for squeezing over the top.

THREE-ONION ‘VOKÉ’ BOWL
SERVES: 2
PER SERVE: 2514kJ
This famous Hawaiian salad is based
on raw fish and usually includes rice
or noodles. It’s typically flavoured
with onions and chilli. In my ‘voké’
version, onions prepared three
ways top the rice in the bowls. The
ginger jam is next-level delicious.
X200g brown rice
X100g radishes, thinly sliced
X4 spring onions, sliced
X1 green chilli, sliced
FOR THE CRISPY ONIONS
X1 onion, cut into rounds
and separated into rings
X1 tsp rapeseed oil
FOR THE PICKLED ONIONS
X1 red onion, sliced
XJuice of 2 lemons
FOR THE ONION AND GINGER JAM
X1 tsp rapeseed oil
X1 onion, sliced
X1 tbs grated fresh root ginger
X2 tbs honey
X1 tsp ground ginger
X1 tsp ground coriander
XFlaked sea salt and cracked
black pepper to taste
1. Preheat the oven to 200°C. Line
a baking tray with baking paper.
2. For the crispy onions, spread the onion
rings on the baking tray and drizzle over
the oil. Roast for 20 mins until crisp.
Remove from the oven and set aside.
3. To prepare the pickled onions, heat
a little oil in a small frypan and fry the
onion over a medium heat for 10 mins
until softened but not browned. Add
the lemon juice and remove from the
Food
Hub
heat. Leave to cool, then tip into a bowl
and place in the fridge to chill. The
onions should turn bright pink.
4. For the onion and ginger jam, heat
the oil in a pan and fry the onion and
ginger for 10 mins until soft. Stir in the
honey, ginger, coriander, salt and pepper
with a splash of water, then simmer on
a low heat for about 20 mins until the
jam is soft and sticky. Add a little more
water if it starts to catch. Set aside.
5. Put the rice in a pan with a pinch of salt
and cover with three times the amount
of water. Bring to the boil, then leave
to simmer gently for 20–25 mins until
the rice is tender and flufy. Drain well.
6. To serve the voké, put a portion of the
rice into each bowl, then add a spoonful
each of the onion jam, radishes, spring
onions and green chilli. Top the salad
with some pickled and crispy onions.
SEPTEMBER 2018 womenshealth.com.au 117
 WATERCRESS RISOTTO WITH PUMPKIN SEEDS
SERVES: 2
PER SERVE: 2033kJ
The key to risotto is good stock and
patience. The good stock is easy: my
preferred version is made with onion,
celery, fennel and bay leaves. In this
recipe, I’ve added brown rice vinegar,
which gives a nice level of acidity.
Patience can be a challenge, but it’s
needed once you start adding the
stock to the rice. At the end, a blitzed
watercress paste is stirred in to
transform this risotto into a deep-
green bowl of peppery goodness.
X600ml vegetable stock
X100ml brown rice vinegar
X200g watercress
X200g spinach
1 18 womenshealth.com.au SEPTEMBER 2018
X1 tbs rapeseed oil
X1 onion, diced
X1 garlic clove, chopped
X250g brown rice
X50g sunflower seeds
XFlaked sea salt and cracked
black pepper
X50g pumpkin seeds
X30g pine nuts
1. Pour the vegetable stock into
a saucepan and bring to a simmer
over a low heat. Stir in the brown rice
vinegar and remove from the heat.
2. Put the watercress and spinach in a
food processor with a little vegie stock
mixture and blitz until smooth. Set aside.
3. Heat the oil in a heavy-based
saucepan and cook the onion and
garlic for 10 mins until softened. Add
the rice and sunflower seeds and stir
to coat with the oil. Add half of the
vegetable stock mixture and cook,
stirring, until the rice has absorbed
all the liquid. Add the remaining
stock and continue simmering, stirring
occasionally. Once the rice is almost
cooked, stir in the blitzed watercress
and spinach paste. Cook for a further
5 mins, then season the risotto with a
good pinch each of salt and pepper.
4. Toast the pumpkin seeds and pine
nuts in a dry frypan until golden, then
sprinkle over the risotto and dig in.

CAULIFLOWER STEAK WITH
WARM GREEN LENTIL SALAD
SERVES: 2
PER SERVE: 2941kJ
In this dish, a warm lentil and caper
salad sits on a base of roasted
cauliflower slices. The classic mustard
dressing adds a delicious heat that
brings all the earthy flavours together.
X1 cauliflower
X2 tsp rapeseed oil
X1 tsp ‘steak’ seasoning (this is
a mix of 25g each of flaked sea
salt, celery salt, cracked black
pepper and dried chilli flakes, and
50g each of garlic powder, onion
powder and smoked paprika)
XFlaked sea salt and cracked
black pepper to taste
FOR THE SALAD
X150g green lentils or Puy lentils
X100g cherry tomatoes, cut in half
X70g lentil sprouts
X½ red onion, finely sliced
X1 tbs capers
X50g sultanas
FOR THE DRESSING
X1 tsp ready-made English mustard
XZest and juice of 1 lemon
X1 tbs rapeseed oil
XFlaked sea salt and cracked
black pepper to taste
TO GARNISH
X1 tbs flaked almonds, toasted
XA handful of fresh coriander,
leaves roughly chopped
1. Preheat the oven to 200°C. Line
a baking tray with baking paper.
2. Slice cauliflower vertically into four
2.5cm ‘steaks’, cutting straight down
through the stem/core. Lay steaks flat
on the lined baking tray. Drizzle over oil,
then sprinkle with the steak seasoning
Food
Hub
and a little salt and pepper. Roast for
20–25 mins until lightly golden (the edges
of the cauliflower should be a slightly
darker golden colour than the centres).
3. Meanwhile, make the lentil salad. Put
lentils into a medium saucepan and cover
with at least three times the amount of
water. Bring to the boil, then simmer until
the lentils are tender – this can vary
greatly but will likely take 15–25 mins.
4. Meanwhile, prepare the rest of the
salad. Put tomatoes, lentil sprouts, onion,
capers and sultanas in a bowl. Then make
the dressing by whisking together the
mustard, lemon zest and juice, oil and
a pinch each of salt and pepper.
5. Once the lentils are cooked, drain
them and add to the other salad
ingredients. Mix through the dressing.
6. Put the cauliflower steaks on plates
and top with the salad. Garnish with
flaked almonds and coriander. Serve!
119
 RHUBARB
GRANITA AND
BANANA ICE-
CREAM SUNDAE
SERVES: 2
PER SERVE: 2506kJ

Sweet tooth? Then you’ll love this!

Granita is a semi-frozen dessert that’s
typically made with fruit. This rhubarb
version is refreshing and tart, perfect
with sweet, creamy banana ice-cream.
Use the ripest bananas you can find,
as they’ll be the sweetest. Honeyed
pecans are a lovely, crunchy topping.

X3 very ripe bananas

X500g rhubarb, roughly chopped
X3 tbs honey
X100ml water
X100g pecans, roughly chopped
XA pinch of flaked sea salt

1. Peel the bananas, then place them

in a freezer bag and leave in the freezer
overnight, or until completely frozen.
2. To make the granita, place the rhubarb
and 2 tbs of the honey in a saucepan with
the water. Simmer for 15 mins until the
rhubarb is soft. Cool, then tip into a food
processor and blitz until smooth. Pour
the mixture into a shallow freezerproof
container and place in the freezer.
3. After 30 mins, use a fork to stir in
any of the mixture that has frozen at
the edges. Repeat this process four
or five times, at 30-min intervals, until
the granita is semi-frozen all over with
a granular texture and you’re able to
scrape of soft, generous spoonfuls.
4. Toast the pecans in a dry frypan until
they are slightly browned. Remove from
the heat and stir in the remaining honey
and the salt. Tip the nuts onto baking
paper, then set aside and allow to cool.
5. Remove the bananas from the freezer
and place them into a food processor.
Blitz until completely smooth and thick.
This should take around 3–5 mins or so.
6. Lastly, fill each glass with a spoonful
of pecans, then banana ice-cream, then
the granita. Repeat, finishing each with
a sprinkle of granita. Dessert is served!

1 20

PEA, LEEK AND TARRAGON OMELETTE
SERVES: 1
PER SERVE: 1301kJ
Peas and tarragon make a great
combination, the aniseed flavour
of the tarragon enhancing the
sweetness of the peas. Teamed
with softly fried leeks, they  make
an indulgent omelette for easy
and healthy weekend breakfasts.
X1 tsp rapeseed oil
X1 leek, finely sliced
X150g podded fresh peas
(or thawed frozen peas)
XA few fresh tarragon sprigs
X4 eggs
X50ml water
XFlaked sea salt and cracked
black pepper
1. Heat the oil in a frypan, add the leek
and cook on a low heat until soft but not
Food
Hub
browned. Add the peas and tarragon
and cook for a few more minutes until
the peas have become nicely tender.
2. Meanwhile, whisk the eggs in a bowl
with the water and a pinch each of salt
and pepper. Pour the egg mixture into
the frypan. Once browned on the base,
fold the omelette in half and cook for
a few more mins until cooked through.
Slide out of the pan to serve and enjoy!
SEPTEMBER 2018 womenshealth.com.au 121
 Food
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BAKED EGGPLANT WITH PRESERVED LEMON YOGHURT
SERVES: 4
PER SERVE: 895kJ
Baking eggplant with honey and
tamari gives it a lovely salty-sweet
stickiness that is incredibly more-ish.
Even better? The freshness of the
lemony saffron yoghurt adds to the
fragrant complexity of this Middle
Eastern-inspired dish. It’s perfect for
a dinner party, as part of a big feast,
or simply served as a weekday dinner
with rice and a big green side salad.
X2 large eggplants, cut into 1cm rounds
X2 tbs tamari
X1 tbs honey
X1 tbs toasted sesame oil
X2 preserved lemons, roughly chopped
X3 pinches of safron threads
X200ml soy yoghurt
XFlaked sea salt and cracked
black pepper to taste
1 22
TO GARNISH
XA small bunch of fresh
coriander, finely chopped
X2 sprigs of fresh mint,
leaves picked and chopped
X1 red chilli, sliced
X2 tbs cashew nuts,
toasted and chopped
1. Preheat the oven to 200°C and then
line a baking tray with baking paper.
2. Spread the eggplant rounds on the
baking tray. Whisk together the tamari,
honey and sesame oil in a bowl and pour
evenly over the eggplant. Bake for about
20–25 mins or until soft and golden.
3. Meanwhile, put the preserved lemons,
safron, yoghurt and a pinch each of salt
and pepper in a food processor and blitz
until the yoghurt has turned a deep
yellow and is a smooth consistency.
4. Place the eggplant rounds on
a large serving dish. Drizzle over
the safron yoghurt dressing and
garnish the dish with the coriander,
mint, chilli and toasted cashews.
PHOTOGR APHY: ISSY CROKER
Want more delicious
recipes? Grab a copy
of Detox Kitchen
Vegetables by Lily
Simpson (Bloomsbury,
$39.99), out now.
 Comfort
MADE
HEALTHY
H a v e y o u r c a k e (o r p i z z a )
and eat it too, thanks to
nutritionist Nicola Jane Hobbs

124

TIP:
Throw over a handful of
fresh rocket then dig in
Food
Hub
Self-described “slightly
hippie, super-geeky”
Nicola Jane Hobbs is the
sort of person you want
on your side in the kitchen.
With a master’s degree in
psychology, the qualified
nutritionist specialises in
intuitive eating: a non-diet
approach that focuses on
enjoying food and listening
to and truly nourishing
your body. Enter her new
cookbook Fear-Free Food,
which packs not only
heaps of delicious recipes
but also practical advice
to help you ditch dieting
and build a happy, healthy
relationship with food. Yay!

Sausage 
OLIVE PIZZA
FOR THE TOPPING
X½ x 400g tin chopped tomatoes
X2 good-quality raw Italian sausages,
skins removed and meat crumbled
(or mix together 200g puy lentils,
100g chopped mushrooms, 1 crushed
SERVES: 2 garlic clove, 1 tbs mixed herbs and
½ tsp caster sugar)
Sausages, olives and X 50g olives, pitted and chopped
tomatoes are a X 2 tsp dried oregano
traditional combination X 50g parmesan or pecorino cheese
from Sardinia and the
pecorino or parmesan 1. Preheat the oven to 220°C and
cheese adds a lovely lightly oil a large baking tray.
tang to the ear thiness 2. Combine the flour, baking powder
of the sausage. If you and salt in a bowl and make a well
in the centre. Pour in the oil and 150ml
don’t eat meat then
of warm water. Mix with a wooden spoon
lentils and mushrooms until it forms a dough, adding a little
give a similar taste more water if the mixture is too dry
a n d t e x t u r e . Ve g a n ? To o or more flour if it seems too wet.
easy! Then swap the 3. Knead the dough for a couple of mins
pecorino or parmesan and place on the baking tray. Use your
for nutritional yeast for fingertips or a rolling pin to spread the
a similar cheesy finish. dough out into a rectangle about 1cm
thick and brush with a little olive oil.
FOR THE BASE 4. Spread over the tomatoes, leaving
X250g plain flour a 1–2cm-thick border around the edge
X1 tsp baking powder of the dough. Top with the crumbled
X1 tsp salt sausage (or lentil mixture), olives,
X1 tbs olive oil oregano and cheese and bake for 20
X150–200ml warm water mins or until the base is golden brown.

SEPTEMBER 2018 womenshealth.com.au 125

 Sushi
JAR
SERVES: 2

This is the perfect

lunch if you love sushi
but don’t want the
hassle of making it or
the expense of buying
it ready-made. I usually
cook up a big batch of
rice and whip up a few
dif ferent dressings at
the weekend. This means
that lunches like this
only take a matter of
minutes to create. A
major win for busy
women! Struggling to
f i n d s e a w e e d (n o r i ) i n
the supermarket? Then
look in the Asian aisle
– you’ll usually find it
in handy dried sheets.

X1 tbs sesame oil

X80g shelled edamame beans
(fresh or frozen)
X250g cooked rice (about 100g dried
weight or you can use 1 pack of
microwave rice here)
X2 tbs soy sauce or soy and ginger
dressing (see rice noodle salad
recipe on opposite page)
X1 seaweed sheet (nori), cut into thin
strips (optional)
X4 spring onions, chopped
X1 carrot, grated
X1 avocado, diced
X½ cucumber, cut into thin matchsticks
X100g smoked salmon, tinned crab
meat or tinned tuna
XJuice of ½ lime
XWasabi paste, to taste (optional)

1. Heat sesame oil in a small frypan or

wok and add edamame beans. Stir-fry
for 3–4 mins and leave to cool slightly.
2. Place the rice in a bowl and pour
over the soy sauce or dressing, then
mix well until the rice is well coated.
3. Layer all the ingredients, except the
lime juice and wasabi paste, in any order
you like in a jar or an airtight container.
Squeeze over the lime juice and top with
a little wasabi paste, if using. Leave in the
fridge overnight and grab in the morning.

126

Rice noodle salad
wit h GINGER
SESAME TOFU
SERVES: 2
I first had tofu while I
was training to be a
yoga teacher in Thailand
and every time I eat it,
it takes me right back
to my time in such a
b e a u t i f u l c o u n t r y. To f u
i s   a g r e a t p l a n t- b a s e d
source of protein and
works like a sponge
to absorb all the spicy
marinade in this recipe.
If you don’t have rice
noodles on hand then
feel free to use brown
or basmati rice instead.
FOR THE TOFU
X50ml soy sauce
X1 tbs toasted sesame oil
X1 tbs fresh ginger, grated
X2 garlic cloves, crushed
X1 tsp chilli flakes
XJuice of ½ lime
X1 x 400g block firm tofu, drained
and then cut into small cubes
Food
Hub
FOR THE SALAD
X 200g dried rice noodles
(dried weight)
X 4 handfuls of lettuce, chopped
X 2 carrots, sliced into matchsticks
X 1 cucumber, sliced into matchsticks
X 4 tbs sesame seeds
X A drizzle of soy and ginger dressing
(in a jar, combine and shake 2 tbs each
of toasted sesame oil, olive oil and
soy sauce, 2 tsp grated fresh ginger,
1 tsp honey and 100ml rice vinegar)
1. Make the tofu marinade by combining
the soy sauce, sesame oil, ginger, garlic,
chilli flakes and lime juice in a bowl.
Add the cubed tofu and cover with the
marinade. Leave in the fridge for as long
as possible, ideally overnight (it’s still
delicious to cook with straight away, but
the flavour won’t be quite as strong).
2. Preheat the oven to 200°C and
grease a baking tray. Remove the tofu
from the marinade and spread out evenly
on the prepared tray. Bake in the oven
for 15 mins then drizzle over some of the
leftover marinade and shake the tofu
around. Bake for another 10 mins. Add
more marinade and bake for another
5 mins or so (around 30 mins in total).
3. While the tofu is baking away, cook
the noodles according to the packet
instructions and then rinse well under
cold water once they’re cooked. Drain.
4. Divide the noodles between two plates,
arrange the vegetables around the
outside, top with the tofu and sesame
seeds, and drizzle over the dressing.
SEPTEMBER 2018 womenshealth.com.au 127
 Greek X1 zucchini, grated
X80g cherry tomatoes, halved
X100g spinach

FRITTATA
X6 eggs, beaten
X25g black olives, pitted and diced
X1 tsp dried mixed herbs
X½ tsp salt
X50g feta
SERVES: 2
1. Heat the grill to medium. Soak the
Frit tatas are a great sun-dried tomatoes in boiling water for
way to use up any 5 mins until they have softened a little.
lef tover vegetables you 2. Heat the oil in a medium-sized frypan
have in the fridge. This and add the onion, zucchini and cherry
recipe is inspired by tomatoes. Fry for 2–3 mins. Add the
Mediterranean flavours spinach with a splash of water and fry for
and ingredients – such as another 1–2 mins until spinach has wilted.
tomatoes , olives and feta 3. In a jug, combine the eggs, sun-
– which give it a lovely dried tomatoes, olives, herbs and salt
with two tbs of water and mix well.
summery vibe. Grating
4. Pour the egg mixture into the frypan
zucchini into the frit tata and cook for 3–4 mins until the top of
is a delicously simple the frittata is just beginning to set.
CLICK FOR MORE way to get more vegies 5. Crumble over the feta, transfer the
Want the heads into your meal and frittata to the grill (keeping the frypan
up on all things
intuitive eating?
makes a beautifully big handle away from direct heat) and
Check out our lunchtime dish that will cook for 6–8 mins until the egg is set
interview with k e e p y o u f u l l t i l d i n n e r. and the frittata has pufed up slightly.
Nicola Jane 6. Leave to cool, cut into quarters and
Hobbs over at X4 sun-dried tomatoes, sliced pop two wedges per person into
womenshealth. X1 tbs olive oil a lunchbox with a handful of salad.
com.au now! X½ red onion, diced Then store in the fridge overnight.

1 28 womenshealth.com.au SEPTEMBER 2018

 Food
Hub

Chocolate berry
BEAN CAKE
MAKES: 8–10 SLICES

Using beans in cake

recipes may seem weird,
but beans have been
used in Chinese and
Japanese baking for
centuries to make them
r i c h e r, d e n s e r a n d
m o i s t e r. T h e y a l s o a d d
protein and give the
cake a lovely ear thiness,
which works beautifully
with the chocolate and
berries in this recipe.
Feel free to drizzle this
beauty with chocolate
af ter baking to make
it look extra special.

X1 x 400g tin kidney beans, drained

(240g drained weight)
X75g butter or coconut oil, melted
X100g plain flour
X50g cocoa powder
X1½ tsp baking powder
X120g light brown sugar
X3 eggs, beaten
X1 tsp vanilla extract
X100g berries (raspberries work
beautifully), fresh or frozen
XFew squares of white chocolate,
melted, to drizzle over and serve

1. Preheat the oven to 180°C and line

a 20cm cake tin with baking paper.
2. Place the kidney beans in a blender and
blend to a paste. Add to a bowl with the
rest of the ingredients, except the berries,
and then mix to form a smooth batter.
3. Stir through the berries, empty into
the prepared tin and bake in the oven
for 20–25 mins. Leave to cool in the tin
for 10 mins before turning out. WH
PHOTOGR APHY: CL ARE WINFIELD

Find more top-notch

dishes in Fear-Free
Food by Nicola Jane
Hobbs (Green Tree,
$24.99), on sale now.

129
 Four ways wit h...

TOPLESS
SANDWICHES
We ’ r e c a l l i n g i t :
these bread-based

kal e
goodies are the


Scandi answer to
b r u n c h . Ta s t y a n d
nutritious sangas

to
coming right up!

n  d i l p ota
o l S mok e d
s ,l e m
ra w n
P

Hay: not your usual store-cupboard ingredient,

sure, but engage in a little chemistry and it makes
for a smokin’ taste, say the chefs at London-based
Danish eatery Snaps + Rye. We’re game if you are.
X 3–4 new potatoes in a frypan, light with
X Handful of hay (the a match and let it burn
kind you’ll find in a down a little, then cover
Low in fat and high in protein, prawns are a muscle- pet store – no, really) with another pan and
building dream. Plus, they’re rich in selenium – proven X 1 tsp butter allow it to smoulder
to fight ageing and disease. So don’t skimp on shrimp. X 1 slice of dark for that all-important
rye bread smoky flavour.
X 1 tsp dill, finely 1. To make the dressing, X Handful of curly kale 3. Butter the bread
chopped, plus combine the chopped X 3 tsp mayonnaise and make a bed of
extra to garnish dill, cream cheese and X 1cm horseradish curly kale on top.
X 2 tsp cream cheese crème fraîche with half root, grated 4. Cover the potatoes
X 1 tsp crème fraîche the lemon juice and X A few ready-salted in the ashy hay
X Zest and juice of season with pepper. potato chips and place on top of
1 whole lemon 2. Butter your slice of X 2 rings of red onion the kale. Then mix the
X Black pepper bread and then lay the X Salt and pepper mayonnaise with the
X 1 tsp butter little gem leaves on top. horseradish and dollop
X 1 slice of 3. Spoon the dressing on 1. Boil the potatoes it over the potato.
sourdough bread to the lettuce and load up until tender, then remove 5. Garnish with a few
X 2 leaves of little with prawns. Then garnish their skins and allow chips for the crucial
gem lettuce with lemon zest and dill. to cool before slicing. crunch factor, finish
X 80g cooked prawns Season with black pepper 2. Now it’s time to go with the red onion rings
and serve. Easy-peasy. all Heston. Pop the hay and season. Smokin’.

SERVES 1130 10G 25G 20G SERVES 1209 16G 30G 4G

1 KJ FAT CARBS PROTEIN 1 KJ FAT CARBS PROTEIN

1 30
 Food
Hub
i c k e n , m u s hr
Ch oom

a
e d s a l mo n
vo c a
m o k
S b
do

ee
tro
ot
Not all chicken sangas are made equal. This one has
a healthy protein-carb-fat ratio and tastes delicious.
Pile it high and devour post-Saturday-morning run.
X 50g Shimeji and simmer until tender.
mushrooms Allow to cool, then put
X 250g button in a glass jar, ensuring
mushrooms that the liquid covers
X 100ml apple the mushrooms.
This light bite serves up a double whammy of goodness:
cider vinegar Store in the fridge.
omega-3 (thanks to the salmon) and endurance-
X 100ml olive oil 2. Put the peas in one
boosting nitrate (we’re looking at you, beetroot).
X 100ml water pan and the chicken in
X 5 peppercorns another, cover both with X ¼ green apple, cut 1. Pop the apple
X 2 bay leaves boiling water and cook. into matchsticks matchsticks in a bowl
X Handful of sage The peas will take 3 mins, X Juice of ½ lemon with the lemon juice to
X 2 tbs peas the chicken about 25. X 1 tsp butter soak while you butter
X 1 chicken breast Once the latter’s cooked, X 1 slice of sourdough the bread. Arrange the
X 1 tsp crème fraîche remove and shred. bread golden beetroot slices on
X 1 tsp mayonnaise 3. Combine the chicken, X 1 golden beetroot, the bread, then pile the
X ½ tsp mustard peas and some of the sliced smoked salmon on top.
X 1 tsp butter mushrooms in a bowl X 125g smoked salmon 2. Add the pickled
X 1 slice of dark with the crème fraîche, X 2 tbs pickled beetroot beetroot, along with
rye bread mayonnaise and the X ¼ shallot, finely the chopped shallot,
X Handful of rocket mustard. You want a nice, chopped capers and fresh dill.
PHOTOGR APHY: K AT PISIOLEK AT HEARST STUDIOS

X ½ avocado, sliced thick, creamy mixture. X 1 tsp capers 3. Make a vinaigrette with
WORDS: R ACHEL MOORE. RECIPES: SNAPS + RYE.

X Juice of ¼ lime
X A few chives
X Salt and pepper
1. Quarter the mushrooms
and fry until golden, then
add the vinegar, oil, water,
peppercorns, bay leaves,
sage and a pinch of salt
4. Butter the bread
and top with the rocket,
avocado and a squeeze
of lime to taste. Add the
chicken salad on top.
5. Garnish with more
pickled mushrooms
and chives, then season.
Now, get involved.
X 1 tsp dill, finely
chopped
X 3 tbs rapeseed oil
X ½ tbs balsamic vinegar
X 1 tsp wholegrain
mustard
X Salt and pepper
X Handful of watercress
(optional)
the oil, balsamic vinegar,
mustard, salt and pepper.
Give it a whisk and drizzle
it over the beetroot, then
pop the apple matchsticks
on top and garnish with
watercress if you want
to use it. Season to taste.
Beet that, baby. WH

SERVES 1979 23G 25G 38G SERVES 2230 21G 51G 32G
1 KJ FAT CARBS PROTEIN 1 KJ FAT CARBS PROTEIN

SEPTEMBER 2018 womenshealth.com.au 131

 HEALTHY
DINNER,
STAT
M a k e ov e r m e a l t i m e s w i t h t h e s e
nourishing eats that don’t require a
stint on My Kitchen Rules to whip up
B y Ter i Ts a n g Ba r r et t

1 32
 Food
Hub

2
#

HACK
LEARN THE BASICS
Once you’ve grasped the
principles of the big three
(roasting, steaming and
frying, obvs), apply these to
whatever you have on hand.

Roast Steam
An oven-temp A steamer basket
range between with chopped
200 and 220˚C

1
bite-size vegies

# usually gets the

job done – just
remember: the
(such as carrots
and broccoli
HACK

florets) should
smaller the item,

3
turn out crisp-
the faster it will
cook. Chop and
tender results in
six to 10 minutes. #

HACK
prep accordingly, The exception is
STOCK then coat the baby potatoes –
UP ON goods in olive oil give those 15
and season with
STAPLES salt and pepper.
to 20 minutes.
It helps! Hit the Pop them in the
supermarket CREATIVITY
oven, then keep
for items that tabs. Most vegies IS KEY
can live happily will be done What’s hiding in
in your pantry when the outside plain sight? Pasta?
(such as canned is crisp and Eggs? Bread?
tomatoes) or browning and Anything edible is
freshies that the interior is up for discussion.
linger longer than fork-tender. For Italians have long
most in the fridge denser items worked wonders
(hello, eggs and such as potatoes, with loaves of bread
cheese). Be more brussels sprouts Fr y (even rock-hard
sparing with and pumpkin, set Pat items dry ones). Ribollita, a
delicate leafy aside 25 minutes. first (liquid bread-based soup,
greens such as Asparagus, sweet causes foods and panzanella, a
rocket or baby potato fries or to steam-fry bread-based salad,
spinach, which anything smaller and turn soggy), are recipe ideas
tend to wilt and or more fragile season well and worth committing
turn slimy after a will need less give the oil time to memory. Eggs
few days. Instead, time. With fish to heat up on are, well, golden:
get your fill from and certain a medium-high they last at least
hardier ones such meats, it’s vital to setting. Once the three weeks after
as cabbage and ensure the inside food hits the pan purchase in the
kale (if the latter is well cooked. it should sizzle fridge (often much
is looking a little Make a small cut straight away; if longer) and can do
grim, just trim and check the not, the oil isn’t almost anything.
and remove the colour – chicken hot enough. Let Boil them for salads
stalk and plunge should be white, it sit, undisturbed or drape a fried
the leaves into but pork can (this is when the one over roasted
iced water for be pinkish. flavourful crust vegetables. Fold
15 minutes). forms). Flip when vegies or cheese
Healthy protein it releases easily into an omelette, or
sources such from the pan (if scramble over toast.
as fish fillets or it doesn’t, give it Pasta is another
chicken tenders another minute). miracle worker.
also work a treat, For denser items Add it to soups, or
as they keep in such as potatoes, toss leftovers with
the freezer for which could be a beaten egg and
months and can raw in the centre, grated cheese then
be defrosted cook on low and bake at 180˚C until
at a moment’s cover the pan set and golden
notice. Win! to retain heat. on top. Dig in!

SEPTEMBER 2018 womenshealth.com.au 133

 Food
Hub
SMART
BUYS

4
These
#
HACK CHOP IT
pantry
players
LIKE IT’S are more
HOT versatile
than Cate
Blanchett.
MASTER
MEAL Canned
PREP beans
Tiffiny Hall, Roast seasoned
chickpeas for
celebrity trainer
a snack or
and founder of
croutons; puree
tifxo.com, is all
white beans
about planning with lemon and
ahead. She dishes olive oil for a
her secrets dip or spread.
for staying
organised.
Lemons
Quick pickle
1) Cook sliced red
once, eat onions,
twice cucumbers and
If you’re having shaved carrots;
vegies, quinoa, squeeze into
rice or chicken soups to
breast for dinner, brighten
cook enough flavours.
for a few meals.
This way you’ll Garlic
have a few quick, Roast a whole
easy-to-prepare head for a soft
ingredients on spread; mash
with salt for
hand to make
the base of
lunches the
a vinaigrette.
next day, too.
We s this
easy-to- Canned
use cooker 2) Put it
on ice INSTANT UPGRADES tomatoes
Meal prep is Cook down with
made a zillion Freeze huge Meal more meh than amazing? onions for pasta
times more slow-cooked Tr y t h e s e f l a v o u r b o o s t e r s : sauce; use as a
enjoyable when stews and
base for a soup.
you can chuck soups in correct 1. Dress 2. Go 3. Add
ADDITIONAL WORDS: LUCY BODE. PHOTOGR APHY: JOHN RINTOUL; STOCKSY; GET T Y IMAGES
ingredients into portions, ready it up heavy crunch
this cooker, to grab and go. Onions
press a button Pour leftover
A sauce like on herbs Not only are Caramelise
soy (we love They take a nuts and and stir into
(to multi-cook, stock into muffin Kikkoman’s dish to the seeds great grains; marinate
bake or steam), moulds, and store range) can next level. for texture, in vinegar
then watch sliced lemons, upgrade any Prior to they’re rich for pickles.
Netflix while it
limes and berries meal. Also serving, in protein
does its thing.
in zip-lock bags try a classic and good
No need to get
to use whenever dressing:
gently bruise
fats. Hint:
Grains
off your bum to the leaves Stir-fry with
you want. Easy! one part acid between pre-toast
stir or make sure veg; stir into
(eg, fresh your hands almonds,
it isn’t burning! soups; beat
3) Be a lemon juice) to help pumpkin
That’s the kind with egg
to three seeds and
of multitasking waste release their and pan-fry
parts oil, natural oils. pine nuts in
we like, a lot! warrior then whisk in bulk and
for fritters.
Philips Deluxe Make greens Spices also
aromatics work a treat keep in a
All-in-One Multi (including herbs) (like garlic) – try Pickld’s container Chicken or
Cooker, $349 @ last longer by
Harvey Norman
and an ready-to-use ready to beef broth
keeping them emulsifier scatter over Use to cook
seasoning
in handy plastic (egg or blends. We salads, soups vegies until
containers lined mustard) love the chilli and stir- tender, then
with damp paper to taste. sesame. fries. Yum! puree and add a
towel, with the splash of cream
leaves on top. for soup. WH

1 34 womenshealth.com.au SEPTEMBER 2018

 One pot
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recipes head to
foodiful.com.au

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my daily routine – starting with my
morning workouts, prepping
my meals, maintaining a healthy
sleep schedule and carving out
time for self-care. Before you
know it, everything becomes habit.”

Strike the right balance

“My goal is to compete in triathlons
about three to four times a year, but
fashion has its own schedule, so I
have to work around that. Training
is my downtime. It’s my time to
decompress, forget about all the
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mind and body. [It’s important to]
remember to practise self-love.
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138
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