Table of contents for Issue 193 in WellBeing

Did something resonate with you in this issue of WellBeing? Tell us! Write to WellBeing, Locked Bag 154, North Ryde, NSW 1670, email wbletters@umco.com.au, comment on our Facebook or Instagram page: @WellBeing_Magazine. We reserve the right to edit all letters. Adventure therapy Hi WellBeing! I just finished reading issue #191 and was so moved and inspired by ‘Adventure therapy’ by writer Lauren Clarke. I am now planning to visit Shoalhaven and do some forest bathing and exploring the region. Thank you! Miraa WIN! The winner of the STAR LETTER! The winner of our Star Letter will win a gut and beauty pack from Maeraki Australia. Valued at $135, the pack includes Maeraki’s Harmony and Radiance superfood powders designed to transform your skin and gut health. To find out more, visit…

Wisdom, loneliness and your gut As we research “wisdom” we are finding it is related to specific brain areas, and also that the wiser you are, the happier you are and also less prone to negative states such as feeling lonely. We also know there is a “gut–brain axis” that links intestinal health and your emotional state. In new research on people aged 28 to 97, the gut microbiome was analysed and then compared to measures of mental state. The results showed that greater diversity in the gut microbiome was associated with higher levels of wisdom, compassion, social support and social engagement. A diverse microbiome was also linked to lower levels of loneliness. It is possible that loneliness may lead to changes in the gut microbiome or that altered gut…

Apple-cider vinegar (ACV) is made from fermented apple juice. It is made by crushing apples, pressing out the juice, then adding yeasts and bacteria to start the fermentation process, converting the sugar into alcohol. Continued fermentation occurs when the alcohol is converted into vinegar by acetic acid-forming bacteria (Acetobacter species). The acetic acid and malic acid give the vinegar its sour taste. Vinegar can also be made from apple peels (APCV). While vinegar can be made from almost any fermentable carbohydrate source (the name comes from the French meaning “sour wine” — vin aigre), traditional apple-cider vinegar is made by a slower process with a longer fermentation than vinegar made from grapes, which allows for an accumulation of a non-toxic “slime” composed of yeasts and acetic acid bacteria called the…

How I start my day… My work is quite ad hoc; one day I might be up early for a photoshoot and the next day I might sleep in as I have AFL training in the evening. I train most days depending on what season it is — either football or boxing. On ambition… I don’t really plan my life too much: I say yes to amazing opportunities and go with the flow. I never planned to live in Melbourne; I was in Brisbane playing footy for the Lions and then moved to Melbourne to play for Carlton. Tell us more about Our Watch … I wanted to be involved with an organisation that has really good credibility in the community like Our Watch does. I cannot accept that violence…

Nice people don’t swear, break wind, get angry or display selfishness. Sound familiar? In all societies we grow up learning how to behave — acquiring such moral maxims from our parents, teachers and others, then internalising them and passing them onto the next generation. While few would want a world without a moral value system, according to science some socially unacceptable behaviours can have surprising benefits. It all depends on context. The power of swearing Cussing, for instance, might be viewed negatively, but it can help you tolerate pain and increase your strength — pretty handy if you’re trying to lift heavy furniture or deal with particularly bad news. A 2017 study, for example, found letting out a whopper gave participants undertaking an isometric handgrip test (a test of strength)…

Grown as they were many thousands of years ago, ancient grains pack a nutritious punch while being readily available on supermarket shelves and in wholefoods stores for keen foodies to embrace and enjoy in everyday cooking. More modern and common grains such as wheat, maize and rice which, over time, have undergone significant refinement, hybridisation and genetic modification can still of course be of benefit in the diet; however, as they deviate more from their original and natural state, so too can their nutrition. Ancient grains such as amaranth, millet, einkorn, sorghum, freekeh, teff, spelt, bulgar, rye, farro, wheat berries, wild rice and kamut, however, remain largely unchanged or unrefined, offering unique properties in nutrition and diversity in flavour to meals too. If you’re keen to experience and connect with…

A psychologist once told me that she believes anyone is capable of dealing with any situation as long as it is known. It’s the uncertainty that unravels most people. According to the yoga teachings, the manifest world is constantly moving through cycles of creation (Brahma), sustenance (Vishnu) and destruction (Shiva). Then the cycle begins again. There are no exceptions to this rule. We never know how long any part of the cycle will last; that’s the great, terrifying unknown. Yet so many of us experience pain clinging to the things we don’t want to end or change and wishing things away we’d prefer would finish or disappear. It’s this inability to accept the basic laws of nature that tells us “the only constant is change, none of us know what…

Up until the beginning of 2020, it was quite unusual to see face masks outside of the operating rooms in a hospital — in Western countries, at least. You might see the odd commuter wearing one on the train or around busy city streets during the peak of flu season, but sightings were a rarity. Until the COVID-19 pandemic hit. By March 2020, shelves were cleared of medical masks (along with almost every non-perishable food source), healthcare workers were reusing disposable masks for fear of running out, and the USA was experiencing a shortage of medical and N95 masks due to global demand. Hospital and research facilities worldwide reported bulk theft of medical masks. They were the latest health essential, and it wasn’t long before they became a fashion accessory.…

The term “intermittent fasting” has taken the wellness and dieting worlds by storm. Variations of calorie-restricted eating and fasting windows have been rising in popularity as both a weight-management tool and a long-term nutrition plan. Touted as having health benefits ranging from weight loss to reduced inflammation and brain protection, it is no wonder that so many people have adopted the intermittent fasting trend. With a growing abundance of books, apps, methods and even calorie-restricted dieting kits to support the dietary method, there is no doubt that intermittent fasting is here to stay. Despite its popularity, many people are still mystified about the exact ins and outs of the method. Whether you are an experienced intermittent faster, have dabbled in it or are a total novice, you might be wondering…

THE WELLBEING TEAM Across 6 Japanese soy sauce (6) 7 Scope of hereditary dynamism (4,4) 9 Mild green pepper (8) 10 & 8 down Cafetière (6,5) 11 Render motionless (8) 12 Descend by rope (6) 13 Orca (6,5) 18 Divine healer (6) 20 AEDT or EST, eg (4,4) 22 Bath sponge (6) 23 Swiss cheese (8) 24 10-sided figures (8) 25 Meeting’s schedule (6) Down 1 Fruits high in potassium and vitamin B6 (7) 2 Desert of southern Africa (8) 3 Mudgee or Margaret River property, maybe (6) 4 Immediately (2,1,5) 5 Narcissism, pure pride (7) 7 Travellers of the world (13) 8 See 10 across 14 Food container shoved in a school bag (5,3) 15 Cough drops (8) 16 Queens’ seats (7) 17 Fencer’s warning cry (2,5) 19 Cosa…

Working out in winter poses its own set of problems. There is nothing like a cold, dark morning to make your motivation plummet, and when the mercury drops our bodies require a little more warming up. But winter can also offer benefits you don’t get during the summer: cold weather may actually improve endurance, for example, making it the ideal time to switch to a heart-pumping training style. Functional fitness training, including some basic plyometric exercises that build strength, power and speed through fast, explosive mobility movements, is the perfect place to start for those looking for an entry-level winter workout. While it may sound intimidating, this workout can help you secure the body basics as you get acquainted with this heart-pumping training style. Plyometric training is primarily used to…

• Set and enforce boundaries and limits Your child needs to know there are reasonable limits to what they can and should do. And if the child knowingly does the wrong thing, there needs to be meaningful discipline. • Teach the value of delayed gratification Learning patience is an important life skill. If your child wants a new Xbox game, wait until the child’s birthday or encourage them to save their pocket money. • Let your child see gratitude in action Gratitude is more than saying thank you. It’s noticing things in the world around us, it’s being thankful for what we have and it’s appreciating those who bring us joy. Begin a gratitude journal for your child and help them to write three things a day they are grateful…

1 Pick up your phone with a purpose. Ask yourself why you’re picking up your phone: are you bored or stressed, or is it intentional? This will help you stop scrolling mindlessly — and help you figure out when your habit is at its worst. 2 Set phone-free time. This will help you avoid feeling like a zombie due to late night scrolling. Set screen time limits on your phone, leave it outside your bedroom at night, and don’t pick it up until you’ve finished your morning routine. 3 Disable your app notifications. If you don’t feel your phone buzz, or see a notification icon every time you pick up your phone, you’ll be less tempted to check your socials. And therefore less likely to end up in a scroll…

Great sources of omega-3 fatty acids are wild-caught oily fish such as sardines, salmon, herring, tuna and mackerel… Essential fatty acids are fatty acids that the human body cannot make and therefore must be obtained from the food you eat. Essential fatty acids include linoleic acid (omega-6 group) and alpha-linolenic acid (omega-3 group) and play an important role in the body’s structural and metabolic functions. These functions include brain and nervous system health, hormone production, cardiovascular health and skin integrity, and support the absorption of fat-soluble vitamins (A, D, E and K) and fat-soluble biologically active compounds. Restricting healthy fats can result in a myriad of imbalances in your health such as dry, scaly skin rashes, eczema, dermatitis, hair loss, hair pigmentation, poor wound healing, growth restrictions in children and…

A vegetable garden can start producing in six weeks, with young greens for salads, stir-fries, stews and soups. In the past year of bushfires, floods and lockdown there’s been a resurgence in making homes the place where you can grow real tomatoes, pick your own salads or sniff the herbs outside your kitchen. Even a studio unit can become a “home farm” if you’re prepared to put in the infrastructure. Green walls can give any home self-sufficiency in salad veg and greens as well as flowers and herbs. Grow lights mean that you don’t even need sunlight to garden. The heating that keeps you warm in winter will keep your basil and beans and cucumbers growing, too. You need money for both. Enough grow lights for a decent crop will…

A lovely young woman came to my clinic with a medically diagnosed basal cell carcinoma (BCC) on her face. These types of skin cancers are not nearly as virulent as melanomas and usually do not spread beyond the immediate area, and often, if they grow, they do so very slowly. Her doctor suggested it be cut out, but she was concerned this would leave a noticeable scar on her face, so she was looking to see if there were any alternatives to treating it — hoping to try and avoid the surgical procedure. There has been some research in recent years studying herbal and nutritional medicines for reducing or removing these mild cancers, although this may take some considerable period of time before being successful and needs to be monitored…

• My mindfulness journey really began when I was diagnosed with breast cancer. Daily rituals like acknowledging gratitude, journaling and authentically feeling what I needed to get through each day of treatment were pivotal practices that helped me to acknowledge moments of fear, but also stopped me from going into full catastrophising mode … Mindfulness should be taught in schools — it’s a key life skill. @ronileonardo • I used to always live for the future. My mind was in a constant state of anxiety over possible negative future happenings, or constantly creating lists and said: “Once I get this sorted, I will finally be able to relax.” The practice of meditation and mindfulness changed my mind and changed me. I started to live, fully, at last. Best thing that…

Sustaining chardonnay Australia produces more than a billion litres of wine annually, and with that come thousands of tonnes of residue including skins, seeds, stems and pulp. This solid residue is called pomace or marc and is sometimes used to make spirits, but using as much as possible is essential to making wine production sustainable. Now in new analysis researchers from the University of California have found that chardonnay marc contains oligosaccharides, some of which are similar to those contained in mother’s milk. Oligosaccharides feed strains of bacteria in the gut that help build immunity and disease. The chardonnay marc was also found to be a rich source of antioxidant flavonoids. Finding uses for the waste by-product of winemaking goes a long way towards making the wine industry sustainable. The…

How many times today have you started a thought or sentence with the words, “I should”? It’s always right there on the tip of your tongue: “I should go for a run; I shouldn’t eat that croissant; I should be practical and not follow my dreams; I should be happy, so why aren’t I?” Every day, we rain the dictate of “should” on ourselves until we become drenched in dissatisfaction with the life we’re leading. Implicit in this seemingly innocuous verb are judgement and recrimination laced with a sense of obligation. Most times when we “should” ourselves it has very little to do with what we want or what feels good, but rather more to do with what is supposedly right for us. This internal conflict results in making life…

It is not always a compliment when you say of someone, “She loves herself!” This expression usually refers only to the most base or childlike form of self-love that results in self-obsession and narcissism. The self-love that we are talking about here, however, is a far more profound and positive state of having appreciation, awareness and acceptance of your true self. This is not about selfishness or egomania. As Jutka Freiman, a Sydney-based psychotherapist and group facilitator, observes, “Self-love is the experience of self-acceptance and self-nurturing. It is being self-ful, which is different from being ‘full of one’s self’. In this latter state of being issues of superiority, grandiosity and self-centredness contribute to selfishness.” Healthy self-love is not about comparison to others but an awareness of who you are. At…

Welcome to WellBeing TV, a new feature in collaboration with some of our favourite brands and wellness wizards. As Australians become increasingly health-conscious, we want to bring you honest tips and insights straight from the experts themselves. Whatever wellness you’re seeking, join us on this holistic health journey as we meet and get inspired by the industry’s best. In our first WellBeing TV feature, we speak to Damian Kristof, a naturopath, chiropractor and nutritionist with over 20 years’ experience. Damian shares his top tips for living a wholesome life and how to get the most out of your morning. For more, visit wellbeingmag.tv or follow us on Instagram @wellbeing_magazine.…

Before cosmetic products existed, many cultures around the world utilised native herbs, oils, spices, mud and even insects in their beauty regimes. Cleopatra’s go-to shade of lipstick was created from ground carmine beetles or mud mixed with water. Many of the herbs, spices and oils used throughout history for beauty have stood the test of time and are widely used in today’s cosmetics. Want to weave a few more natural products into your beauty routine? Why not start with these seven? Frankincense Historically frankincense has been used topically in both Chinese and Ayurvedic cultures to help heal wounds, scars, wrinkles and stretch marks. In more modern times, frankincense oil has become an increasingly popular ingredient in skincare and other therapeutic products, which is likely due to this resinous plant’s anti-inflammatory…

What’s your background and your role at Kolorex? I am an Australian-qualified naturopath working in-house at Kolorex. I am here to help the team answer customer queries about health and wellness, particularly vaginal health. And naturally, I’m also here to answer questions about our Horopito-based washes and creams. My interests lie in reproductive health, hormones, immunity and gut health. Through my clinical practice, I advise clients on herbal medicine, whole-food nutrition, menstrual cycle and fertility awareness, and lifestyle changes. I’m particularly passionate about helping women increase their knowledge of vaginal care. For example, one issue I talk a lot about is candida — the fungal infection more commonly known as thrush. I see many women at my clinic who suffer from reoccurring thrush who are really struggling to understand what…

When 12-year-old Hannah spotted a pair of high heels like her best friend at school had, she pestered her mum to buy them. When Di said no, as they were too grown-up for her, Hannah told her mum she was horrible, flicked her ponytail over her shoulder and sashayed off to another shop without a backward glance. Di had just finished a double shift at work and didn’t have the energy to fight with her daughter, so she gave in to keep the peace. Overindulging a child isn’t just giving in or giving kids too much; it’s not setting reasonable boundaries for behaviour. It’s also overpraising a child. For some, it’s buying every gadget, gizmo or must-have toy or finishing a school project because their child can’t or won’t do…

Australia is known for big things. There’s the Big Banana in New South Wales and the Big Pineapple in Queensland. Perhaps you’ve picnicked by the Big Prawn or posed for a photo with the Big Lobster? It seems that Australia is also recognised as a land of supersized homes. According to the latest data from CommSec, the average new house built in Australia in the 2020 financial year was 235.8 square metres, overtaking the United States and topping the global list for the largest homes. Amelia Lee, an Australian architect and design educator with over 25 years of experience, has witnessed the changing shape of Australian homes. “Homeowners who are building and renovating see spaciousness as a means of achieving luxury in their home and lifestyles,” she explains. “And then…

How did Amazon Power begin? It was back in 2001 while on a business trip when I realised the distinct lack of acai and acai products in the Australian market. I saw the passion that Australians had for healthy living and found the land Down Under to be a perfect fit for the acai berry found in my home country of Brazil. After three years of research and hard work, I finally introduced acai to the Australian market in 2004. Since then, I have been spreading the word throughout Australia and teaching Australians how to eat and prepare acai as the locals do in the streets of Brazil. Amazon Power and our exclusive supplier together are the largest buyers of acai worldwide and, as a result, we’re able to ensure…

Traditionally, energy generation was solely based on the principle of burning things, a practice that was considered the only way to power economic activity. Hundreds of years since the start of the Industrial Revolution, we are now in the throes of a major shift away from fossil fuels towards renewable energy. Meanwhile, the combustion of coal, gas and oil persists, like a hangover from the past. Natural gas, consisting of methane, is mined both from conventional fields and via unconventional operations targeting coal seam gas, shale gas and tight gas (gas trapped in rock). In Australia, the reticulated gas grid is largely limited to metropolitan areas, while in New Zealand it serves population centres on the North Island. LPG (liquefied petroleum gas) is a different fuel largely made up of…

Aided by the internet’s ability to direct us anywhere at the click of an app, we’re on the hunt for flowers. Not a bouquet — a field. Beyond every elbow of the New England Highway a new vista emerges to delight us. Green fields to infinity and lazy hills roll away amid splashes of purple Paterson’s curse, tractors, horses, cows and tiny towns that pass like a gasp. A boon of our self-guided flower trail is the joy of being out in the country, travelling someplace we’ve never been within our own vast land. There’s also the smiles our money — spent at shops, farms and on accommodation — brings to struggling towns affected by flood, drought and COVID-19 restrictions. Sunflower gold In January, a different type of gold is…

Karma: A Yogi’s Guide to Crafting Your Own Destiny SADHGURU, PENGUIN BOOKS Do you ever feel overwhelmed by the chaos of life? Packed with ethereal wisdom and guidance, Karma: A Yogi’s Guide to Crafting Your Own Destiny is your answer to stillness. Author Sadhguru redefines “karma”, not as the balance of good and bad but as action. The two-part guidebook covers the building blocks or the “what” of karma and how to rewrite your life’s narrative on a physical, psychological and energetic level. In the book you’ll explore the karmic library of your past, present and future, transform your habits into intentional action and learn to appreciate the miracle of being a human being. Reading the guide is a profound experience that will leave your zest for life stronger than…

Bathing became a self-care ritual for me long before I was pregnant with my first baby. Now, as I sit engulfed in warm Epsom-salted water at 36 weeks, I feel thankful I have this tool up my sleeve. Easing the tension from carrying extra weight around the middle, the bath makes me feel weightless as it relaxes my lower back and hips. The warmth of the water soothes my itchy and stretched belly skin. My baby seems to love the bath too — from inside the womb I feel its tiny hands and feet kick and play. But it’s more than that. Bathing offers me a moment of stillness and solace that’s perhaps amplified by the impending knowledge that soon these moments are going to be hard to come by.…

Does this sound familiar? Sunday: This week, I’ll finally eat healthily! I’ve just done a grocery shop so I’ll make delicious and nourishing dinners every night with fresh produce, create vegetable-filled lunches every day, and I know that I’ll feel amazing, have so much energy and, suddenly, my skin and life will be problem-free. Ideal you on a Monday evening: I’ve just come across a recipe for Immune-boosting Frittata in EatWell magazine issue 31, I’ll make that with dinner and then make tea-poached chicken with green beans from the same issue for tomorrow’s lunch. Real you on a Monday evening: You’re tidying up the dinner you made and the last thing you feel like doing is making a whole dish for lunch tomorrow. Tuesday night: Takeaways it is. Do you…

Diet, herbs, acupuncture and lifestyle will always be a part of integrative veterinary care, but three newer treatments are PEA (palmitoylethanolamide), low-dose naltrexone and cannabis oil. CBD CBD stands for cannabidiol, and refers to one of the well-known phytocannabinoid compounds produced by the cannabis plant (Cannabis sativa),the other being delta-9-tetracannabidiol or THC. In fact, Cannabis sativa produces a number of biologically active substances including phytocannabinoids, terpenoids and flavonoids. In general there are three types of cannabis: industrial hemp used for fibres, medicinal cannabis and marijuana. The last contains less than 0.3 per cent of the psychoactive cannabinoid THC. Is it legal to prescribe medicinal cannabis for pets? Until recently this was a grey area. Strictly speaking, vets in NSW were not able to dispense or prescribe cannabis for medicinal use…

Cancer As we segue into early July, Sun in Cancer forms an alliance with awakener Uranus, which excites a change-orientation. Yet July 9–10 is not a time to rattle the status quo but to turn inwardly for the special kind of nourishment that can only happen when New Moon falls in its own sign of Cancer. Ego battles would defeat the potential of this time and, on July 12, intuitive wisdom sheds light on problems. July 15–20 is empowering while firm action brings you its best results from August 12–22. Virgo Regular routines, rituals and concrete tasks plus the harvest they can bring all suit you well. These are supported by the fertile water/earth dance of July 5–6, 9–11 and 13–20. When relationship planet Venus transits Virgo from July 22…

Now more than ever, people are seeking more fulfilling, purposeful lives and are looking to the world of health and wellbeing to find it. Science and research are telling us that how we think, feel, see and engage with the world affects our cellular biology or overall health. This is something that the ancient healers and civilisations of the world have known for thousands of years. There’s more to wellness than just eating well and exercising. Nature Care will show you how to foster a life that nurtures a healthy mind, body and spirit. Uncover nature’s remedies for a fulfilling future Cultivate your mind and uncover nature’s remedies with one of Nature Care’s inspiring courses. Since 1973, the roots and purpose of Nature Care have been in educating people to…

Green veg and your microbiome Sulphoquinovose is a sulphonic acid that is a derivative of glucose and found primarily in green leafy vegetables such as spinach and lettuce. In new studies researchers have shown that sulphoquinovose stimulates the growth of key organisms in the gut microbiome of humans. Specifically, these organisms include the bacterium Eubacterium rectale, one of the 10 most common bacteria in the microbiome of healthy people. The E. rectale bacteria ferment sulphoquinovose to produce a compound called dihydroxypropane sulphonate, which in turn acts as an energy source for other bacteria. Additionally, sulphoquinovose was found to increase levels of hydrogen peroxide in the gut. Too much hydrogen peroxide is a bad thing, but at the low levels encouraged by eating these foods it is believed to have an…

Resveratrol is a compound found in many plants. This compound is called a stilbene, which is one of the polyphenols. Plants produce these compounds for their own protection, as they have significant antioxidant properties and protect the plants themselves from damage by bacteria, fungi and UV radiation. The majority of supplements today are manufactured from the root of the plant Polygonum cuspidatum (Japanese knotweed). These properties of resveratrol have multiple (and similar) health benefits in both animals and humans. Resveratrol is well absorbed in humans, but its metabolic bioavailability is dependent on a healthy liver and healthy small intestine. Quercetin, catechins and curcumin increase its activity and bioavailability. The maximum plasma levels occur about an hour and a half after ingestion, although absorption is slowed by taking it with a…

“Art can permeate the very deepest part of us where no words exist.”~ Eileen Miller Ever found yourself doodling away at a meeting or during a difficult phone conversation, only to notice an hour has flown and your doodles have kept you surprisingly sane? Have you ever coloured in a beautiful picture or spontaneously drawn something because it feels good? It turns out drawing feels good because in a multitude of ways it is good for you. Drawing and art therapy have been increasingly used over the past century to heal emotional issues and help us generally feel better, and the research now supports it. Sometimes it might just feel wonderful to express your joy creatively through drawing and art. At other times, what we are feeling inside is so…

• Think about the moral obligations or ethical considerations when it comes to doing the right thing: you should apologise for hurting someone even if you don’t want to.• Think about what feels right to do as opposed to what you think should do. After a tough week, if you really want a Saturday sleep-in even though guilt dictates you should get up early to do chores, sometimes being kind to yourself is the better option.• Weigh up the cost to self if you do or don’t do what you think you should do.• Ask yourself if these “shoulds” are your expectations or others’ expectations of you.• Evaluate whether something is a good should (constructive) or a bad should (destructive). “I should pay my credit card rather than splurge on…

Meditation is widely popular these days and is not only a practice followed by yogis and monks. Meditation is taught in schools, businesses allow employees time to meditate during the day and even footballers are embracing this ancient practice. This is no bad thing because meditation does have some very real and positive effects on your mind and your body. Healing DAF brains Every day you are bombarded with information, and some of that information is vital to staying alive, so you must pay attention to all of it. You need to know, for instance, if a car is coming around a corner, and you cannot risk ignoring any signs and indications around you that may tell you if that car, or some other important event, is on its way.…

“It’s no secret that breakfast is my favourite meal of the day. I love it so much that I dedicated part of my life to developing a nutritionally dense breakfast cereal for the market. This is a homage to what I believe is the most important part of the day. But for many people, breakfast is often something they choose to go without. Why? In a world that moves at such speed, there are so many reasons to skip breakfast. Being a naturopath, nutritionist and chiropractor for over 20 years, I’ve heard it all. However, what if I talked to you from your body’s perspective? The biggest clue to why we should be eating breakfast is all in the name: “breaking” the “fast”. As the name suggests, breakfast breaks the…

Genevieve Clay-Smith spent her childhood ensconced in the creative world of Young People’s Theatre in her home town of Cardiff, Newcastle. When she wasn’t improvising with her theatre buddies, she was spending lunch breaks immersed in writing stories — more compelled by the worlds she was creating on the page than the kids playing outside. Set on making it as an actor, Clay-Smith delved into a Media Arts and Production degree at the University of Technology in Sydney, drawn by the idea that she could better herself as an actor from behind the camera — it didn’t take long for her to realise that was where she belonged. Stars aligned In 2008, Clay-Smith was contracted to make a documentary for Down Syndrome NSW. She was to follow six people with…

DIY Natural Lavender Insect Repellent • 90mL spray bottle• 30–40 drops lavender essential oil• Distilled water Add lavender essential oil drops to an empty spray bottle. Start with about 30 drops and continue to add depending on how strong you want the scent to be. Fill the bottle up with distilled water. Twist the nozzle back on, shake and spray. Camomile & Calendula Healing Balm Infused Oil • 1 cup organic olive oil• ¼ cup camomile flowers• ¼ cup calendula flowers Balm • ¼ cup infused oil• ¼ cup beeswax There are three options detailed below for making the infused oil for the healing balm: solar infusion, time infusion and heat infusion. Infused oil using the solar method In a clean 1-litre mason jar, combine the oil, camomile and calendula…

Fungus permeates nature with plants, rocks and waterways all carrying its coat. It is only when the earth’s delicate ecosystem is overrun with fungus that ecological mayhem ensues. When fungi over-proliferate and other microorganisms are outnumbered, that is when the biosphere becomes diseased. Consequently, fungi cause the majority of plant diseases. Your body also hosts healthy fungi which work symbiotically with other microorganisms to maintain biological equilibrium or homeostasis. However, when party crashers swarm your system, the harmonious house becomes a battleground for supremacy. The invading white fungus Candida albicans creates casualties in the mind and body. Fatalities can even occur when immunocompromised people contract candida in the bloodstream (candidemia or Candida sepsis). This is the fourth most common bloodstream infection in US hospitals, with an estimated 40 per cent…

How to do a burpee with correct form 1 Start in a squat position with your knees bent, back straight and your feet about shoulder-width apart. 2 Lower your hands to the floor in front of you so they’re just inside your feet. 3 With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a push-up position. 4 Keeping your body straight from head to heels, do one push-up. Remember not to let your back sag or to stick your butt in the air. 5 Do a frog kick by jumping your feet back to their starting position. 6 Stand and reach your arms over your head. Jump quickly into the air so you land back where you started. 7 As…

Not sure if you are overindulging your child in a particular situation? Professor David Bredehoft has done a lot of work on the topic and suggests parents apply what he calls “The Test of Four”. 1 Does it hinder the child from learning his or her developmental tasks? 2 Does it use a disproportionate amount of family resources for one or more children? 3 Whose needs are being met? Does it benefit the adult more than the child? 4 Does it do harm to others, society or the planet?…

A nutritious diet should be as much a part of nurturing your body as exercise, but the thought of spending hours on food prep is often enough to put even the best-intentioned among us off eating well. Living a full and beautiful life doesn’t always leave time for you to prioritise your meals. Hart & Soul’s range of delicious, ready-made food solutions make it easy to stay healthy and live life to the full. Their no-nonsense, no-nasty approach to food means you can nourish your body without compromising on that crazy busy life you love so much. Here are some of the reasons we love Hart & Soul’s ready-made meals. 1 They contain supergrains Hart & Soul’s ready-made meals are jam-packed with nutritional superstars and feature a base containing red…

Social media has come a long way since the days of Instant Messenger and Myspace. Facebook has become an essential way to keep in touch with family and reconnect with old friends. Instagram has morphed from a personal scrapbook to an online hub where you can shop, communicate and stay informed on the latest world news. Countless protest movements have spread like wildfire on Twitter. YouTube has birthed a new generation of vloggers. And TikTok, the latest social fad, has transformed important topics, movements and the humour of today into bite-sized videos — as well as skyrocketing Gen Zers to micro-fame. In fact, it’s apps like TikTok and Instagram that govern the trends, movements and even vernacular of modern society. But what really lies in the shadowy realms of these…

See the sunflowers The best time for viewing sunflowers is January and March (for crops planted September and December). • Sign up to the Liverpool Plains Sunflower alert at visitliverpoolplains.com.au/sunflower-alert• Other sunflower hotspots include Nobby, Allora and Willowvale in the fertile Southern Downs region of South East Queensland, two hours’ drive from Brisbane. Visit the lavender Peak season is mid-December to mid-January, but blooms can be seen through to early February, depending on seasonal conditions. • Bridestowe Lavender Estate, Tas: bridestowelavender.com.au• Port Arthur Lavender Farm, Tas: portarthurlavender.com.au• Warratina Lavender Farm, Yarra Valley, Vic: warratinalavender.com.au• Red Hill Lavender Farm & Distillery, Mornington Peninsula, Vic: redhilllavender.com.au/lavender-fields• Lavandula Swiss Italian Farm, Shepherds Flat, Daylesford, Vic: lavandula.com.au• Lyndoch Lavender Farm, Lyndoch, Barossa, SA: lyndochlavenderfarm.com.au• Emu Bay Lavender Farm, Wisanger, SA: emubaylavenderfarm.com• Kooroomba Vineyards and…

Wholefood meets comfort food in this exquisite and utterly delicious cookbook. Simply Food is just that — the joy of an easy, home-cooked meal made with love. Each recipe calls for no more than 15 minutes of hands-on time and features pantry basics to create the ultimate lazy breakfast, Sunday roast or spread for sunny springtime picnics: think tray bakes, sweet treats and three-step slow-cooker staples. Ozich’s delightful intros and mouth-watering photography will inject joy into every experience. Whether you’re cooking for two or a crowd of 20, Simply Food will bring soulful flavour and colourful flair to every kitchen and table. Slow-Cooked Balsamic Beef Cheeks Serves: 6–8 4 tbsp olive oil4 beef cheeks (about 1.2kg total)4 tbsp flour or cornflour1 onion, diced6 cloves garlic, roughly chopped4 carrots, sliced into…

Do you a recall the moment you were first interested in natural health? My interest in natural health began when I started to apply my love of nature to my fascination with biology and human health. It made sense to me that everything we need as humans to be healthy already existed in nature. I spent a lot of times outdoors as a child, which helped me develop an appreciation for the inherent wisdom of the natural world. I was also lucky that healthy food was always a priority for my family, which really set the tone for my interest in food and nutrition. I felt a real pull to learn more, especially about plant medicine — herbs can be very alluring in that way. What did you study at…

SENS … stands for Strategies for Engineered Negligible Senescence. “Every generation throws a hero up the pop charts,” the ageless Paul Simon once intoned, and when it comes to gurus one figure that bestrides the pinnacle of the anti-ageing movement’s totem pole is Aubrey de Grey. He is the chief helmsman of the Methuselah Foundation, an organisation that oversees worldwide research attempting to germinate science-based technologies that aspire to halting and even reversing ageing. His plan for terminating ageing is framed by a rather quaint acronym called SENS, which stands for Strategies for Engineered Negligible Senescence. This appears to mean allowing your body to get a little bit older but not a lot. Like the Seven Wonders of the World or habits of highly effective people, de Grey has fashioned…

At the young age of 15 I decided that I didn’t want kids. That decision is incredibly difficult to think about some days as I look at my three-year-old daughter and feel my unborn son growing inside my womb. I always related well to children; I am goofy and have a kid-like imagination during play time. It wasn’t until I met my husband during my military service and met his large family that my viewpoint on having kids and raising a family began to change. Slowly, over time, I realised that I am not bound to my 15-year-old way of thinking. By choosing to have kids and raise a family with my best friend I had to mentally accept that I was not abandoning years of self-programming. Through the excitement…

Winter Fruit Apples (Fuji, Gala, Golden Delicious, Granny Smith, Jonagold, Jonathan, Lady Williams, Pink Lady, Red Delicious, Sundowner), banana, breadfruit, cumquat, custard apple, fig, grapes (Muscat, Purple Cornichon, Sultana, Waltham Cross), grapefruit, guava, kiwifruit, lemon, lime, mandarin (Imperial), melons (honeydew, rockmelon), nashi, orange (Valencia), papaya, passionfruit, pears (Beurre Bosc, Howell, Josephine, Packham, Red Sensation, Williams), persimmon, pineapple, plum, pomelo, pomegranate, quince, rambutan, raspberry, rhubarb, tamarillo, tangelo. Vegetables Asian greens (buk choy, choy sum, gai lan, wombok), avocado, beans (butter, green, snake), beetroot, broccoli, Brussels sprouts, cabbage, capsicum, carrot, cauliflower, celeriac, celery, chilli, cucumber, daikon, eggplant, Jerusalem artichoke, kale, kohlrabi, leek, lettuce, field mushroom, okra, olive, onions (brown, red and spring), parsnip, peas, potato, pumpkin, shallot, silver beet, spinach, squash, swede, sweet corn, sweet potato, taro, tomato, turnip, witlof, zucchini. Inspiring…

“The best and most beautiful things in the world cannot be seen or even touched — they must be felt with the heart.”~ Helen Keller…