Innholdsfortegnelse for October 2018 i Good Health

TRY, TRY AGAIN Do you know how to fail? It might sound like a strange skill to wish for, but as writer Trudie McConnochie discovers on page 106, being willing to stuff up could be the key to a life well led. Of course it’s terrifying to tackle a new task with no guarantees that you’ll be any good at it – and nowhere to hide if you’re not – but the alternative might be worse. When we studiously avoid failure, we wind up ‘keeping small’. This means not dreaming big (or at all) and not putting ourselves on the line for things we really want or believe in. For some people, fear of failure takes on a different guise. You know those folk who seem to be nailing it…

IN A SENSE A team of researchers from the UK and the US analysed data from 5500 British women over 20 years, looking at how their ability to taste phenylthiocarbamide (PTC) – a chemical that presents as either completely tasteless or extremely bitter – could influence cancer risk. They found those women who had the highest bitter-taste sensitivity (classed as ‘supertasters’) had a 58 per cent higher risk of developing cancer, compared to women who couldn’t taste PTC at all. Tip the scales For those who are overweight or obese, losing a little weight can help, but new research supports the idea that the biggest gains come from losing a lot. The study, published in the Mayo Clinic Proceedings, followed almost 8000 overweight or obese people, and tested the association…

She’s beautiful, talented, happily married, and to top it all off, immensely likeable. Yes, Lisa Wilkinson seemingly has it all. But rather than inducing a fit of jealousy, you can’t help but wish her well. She might be at the top, but she’s worked bloody hard to get there. Climbing from humble roots in working class Campbelltown in Sydney to her current status as a national media icon, she’s the definition of self-made. And while she’s one of the most famous faces on our TV screens, the bubbly personality is journeying on the rollercoaster of life’s ups and downs just like the rest of us – and the last 12 months have been one hell of a ride. A bad fall while on holiday in Italy with her husband led…

Believe it or not, your ability to do this can tell you how long you’re going to live. In 2012, Brazilian researchers tested 2000 middle-aged and older men and women, and it’s all down to muscle strength, flexibility and coordination. Starting with a score of 10, you lose one point for every body part you use (hands, knees, arms) and half a point for wobbling. A score of 8-10 means you may live to see 100; 3.5-5.5 means your final curtain call might be earlier. But don’t despair – you can improve your score with practice, and therefore add some years back on.…

A physiotherapist can give you advice on self-care measures, which are likely to include pelvic floor exercises. In the meantime, gentle activity, like walking or stretching, will help reduce stiffness, but if anything causes discomfort, stop right away. Place a heat pack against your lower back when you’re sitting for long periods. Pay attention to your body position when feeding your baby, whether breast or bottle feeding. Choose a comfortable chair with armrests and use lots of pillows to give extra support to your back and arms. If you’re breastfeeding, consider buying a breastfeeding pillow that sits around your middle. Try using a footstool to keep your feet slightly off the floor. Always bring your baby to your breast, rather than the other way around. Also try different breastfeeding positions…

Australian Psychological Society  psychology.org.au Continence Foundation of Australia  continence.org.au Jean Hailes for Women’s Health  jeanhailes.org.au Pregnancy, Birth and Baby  pregnancybirthbaby.org.au or call 1800 882 436 to speak to a counsellor CRISIS SUPPORT Where to call for immediate assistance Emergency Services 000 Suicide Call Back Service 1300 659 467 suicidecallbackservice.org.au Lifeline 13 11 14 lifeline.org ACKNOWLEDGEMENTS This health book has been compiled using information from Beyondblue, Mayo Clinic, Jeans Hailes for Women’s Health, and Better Health Channel. GENERAL NOTE This is intended as a general introduction to the topic and in no way should be seen as substitute for your own doctor’s or health professional’s advice. All care is taken to ensure that the information contained here is free from error and/or…

Sometimes when I look at a blank page, I see little black streaks that seem to move. Should I get this checked? A It sounds like you have ocular floaters. They are caused by condensation of collagen and other chemicals in the gel-like fluid in your eye. As you age, the gel shrinks and clumps can form within it. These clumps cast shadows on the retina called ‘floaters’, earning their name by their tendency to move around your vision and dart away with eye movements. They typically present between the ages of 50 and 75 years, but if the onset is sudden, associated with eye or head trauma or occur with flashes of light, it could be a sign of a retinal detachment and needs urgent review by an eye…

Picture your usual group gathering of family or friends – you’re all out to dinner and start off chatting nicely. If it’s a late dinner or your meals take a while to arrive, the mood changes. As time wears on, everyone’s patience wears out. You turn into snapping turtles, dredging up old grievances and picking on each other. You’re not usually so unpleasant, you’re all just mighty, mighty hangry (hungry + angry). If you’ve been known to snap at loved ones, growl at waitstaff and practically gnaw innocent bystanders’ arms off, you’ll be pleased to know your hangriness is not all in your imagination and you’re not alone. The phenomenon is all too real. FEED THE GHRELIN Several scientific studies have examined how aggression rises as our blood glucose levels…

PALEO Is based on eliminating certain foods that are thought to harm gut health and can increase inflammation. This includes grains, legumes, dairy, refined sugars and processed foods. KETOGENIC Is more about promoting weight loss by prompting the body to go into ketosis, a metabolic state where fatty acids are used for fuel, rather than the usual energy source, glucose. Both eating styles encourage quality meat, plenty of non-starchy vegetables and leafy greens, as well as healthy fats like nuts, seeds and quality animal fats. The ketogenic diet is more rigorous, and fat, protein and carb percentages need to be closely monitored to make sure the body is in ketosis, with ketones present in the blood. Paleo is more flexible, and more of a lifestyle choice than a tool for…

My green detox soup is insanely delicious and so good for you. With every spoonful of this nutritious vegetarian meal, you feel as if you are nourishing your body from the inside out. With a healthy mix of spinach, kale, broccoli, leek and celery, it’s packed full of vitamins, minerals, fibre, iron and antioxidants making it super detoxifying for the body. It is quick and easy to make, and I love to make enough to serve for lunch the next day with a slice or two of buckwheat, nut and seed loaf on the side. This bread is gluten-, egg- and dairy-free, and there is no kneading or waiting for dough to rise! A quick, easy and nutritious loaf, the nutty flavour is a perfect accompaniment to my soup. Green detox soup…

For psychologist Sara Chatwin, whether a midlife malaise is technically real or fake is beside the point. “What is certain, is that it exists for some people, and as your perception is your reality, if it exists, it will be,” she says. “There is a level of mythology around it. For some people, it’s a social construct, for other people, it’s very real. I think it’s in a similar category to something like premenstrual tension. You will have women who say, ‘It affects me every month, it’s a major aspect of my life.’ Then you have other women who might say, ‘It doesn’t bother me, it’s a bit overhyped.’” The midlife crisis is notoriously hard to define, as it’s so subjective and different from person to person. On the other…

Once you’ve identified your chronotype Dr Kshirsagar suggests to first follow the below three steps: Step One: Get to sleep on time. Step Two: Move your largest meal from evening to noon. This way you’re feeding your body the nutrients it will need for the rest of day and use it as energy so it won’t be storing it as fat, if eaten at night. Eat your lunch in natural light, which will also help your rhythms reset naturally. Step Three: Find some time before work to do a short workout, at least 20 minutes, which will produce a light sweat and get you focused for the day.…

“If you think to yourself, ‘I’m going to start a billion-dollar company’, that is a huge weight on your shoulders, because if you then start a company that is a million-dollar company you’re going to feel like you’ve failed,” she says. “If you’ve got a big goal, go for it, but just be aware that if you put that target on yourself and you’re fixed to that outcome, you will very likely be unhappy.” However, she makes it clear, this doesn’t mean you should set overly easy goals either – which won’t be satisfying. “You need a goal that stretches you but isn’t impossible,” she says. “Set a big bold vision, then break it down to a series of achievable goals, and monitor your progress along the way. If you…

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If you are Greater Yin , journal, sleep, nap, and take time to yourself. If you are Lesser Yin Get stuck into creative projects, such as learning the choreography to your favourite song or taking a pottery class. If you are Lesser Yang Join classes and nurture curiosity with one or two new hobbies each year – dance, take up a foreign language, or learn how to invest. If you are Greater Yang Before you feel let down, explain your expectations. Don’t be afraid to delegate.…

» Left nasal breathing  nervous on the right side of the brain. Breathing through the left nostril kicks the parasympathetic nervous system into gear, prompts it to take over from its stress-inducing counterpart, and drops the brain’s cortisol level. Simply close your right nostril with your finger and take a few deep, slow breaths. » Drink water Dehydration causes the brain to shrink away from , slowing cognitive performance. Chronic stress – including recent stressful events as well as the lifetime total of stressful events – has the same brain-shrinking effect, and particularly affects the parts of the brain responsible to reasoning, decision-making, emotion and self-control. » Do something new When we learn something new, the brain builds a new neural pathway to that area, so the more we learn,…

If you follow astrology, you might remember that back in July/August we had a super retrograde period where just about every planet that could be retrograde was. However there was one notable exception – the love and abundance planet Venus. That was then and now most of the planets are moving forwards again. However, this month, on October 6, Venus goes retrograde. So what does it mean? As always, when a planet is reversing (or appearing to) we get second chances. In this case, Venus retrograde brings second chances to do with love or abundance. In other words, if you are keen to reunite with a past lover or make up with a dear friend after a falling out, it’s possible. As well, because Venus is about abundance, if you…

How do you wind down after a show? I wind down with a glass of good sav blanc and a movie on the couch. WHAT’S YOUR FAVOURITE WAY TO EXERCISE? ARE THERE ANY TYPES OF WORKOUTS YOU CAN’T STAND? My favourite exercise is walking. I have two standard poodles, Zorro and Lulu, who require constant exercise, plus it’s good for me. I hate doing push-ups upper body fitness with weights. Do you ever feel shy or nervous before a performance? I believe the power of the stage and audience will distract me from feeling bad and somehow I will get through. I still get nerves, even after all these years of performing! I just take a couple of deep breaths and go out there. HAVE YOU EVER HAD ANY ON-STAGE…

LIGHT’S ON I found the LED light therapy feature in the last issue really interesting. I haven’t tried it myself, but I have a friend who swears by infrared light therapy to ease pain and inflammation, and I think it’s great to have a range of treatment options available. I believe we have only just started to scratch the surface on the ways that the body responds to various therapies, and the less invasive it is, the better in my books. I love reading about the latest news in the health world, keep up the great work! – Rachel STAR LETTER MOTIVATION BOOST I love Good Health mag. What I’m finding now that I’m 65 is that my body doesn’t work the same as it once did, although I don’t…

HOLIDAY SPOT Positano and Noosa “We went to Positano last year and I broke my wrist, so didn’t get to see any of it. This year I finally got to see it and I didn’t break a bone! In Australia, I love Noosa.” BEAUTY PRODUCT Dr Spiller “I love their entire range. I always have a ball in Mecca and I love Nars and MAC.” PERFUME Le Labo Santal 33 “I discovered it in New York three years ago and the minute I smelled it, I fell in love with its scent made from pure essences. Every day I get asked about it.” Will & Grace: “I loved the original - and know every episode – and I love the revival too. You can see that all four of the…

There’s a myth that breastfeeding comes naturally, but for some women it isn’t easy and it may take weeks to get the hang of it. For others, it may not be possible at all. Breastfeeding is recommended for the benefits it offers mother and baby so it can be a good idea to stick it out for one month, with the help of a lactation consultant, to see how you go. But the most important thing is that the baby is well fed and that you’re coping well, so if trying to breastfeed is causing you distress, then it won’t do either of you any good to persist.…

Fluctuating hormones, trying to be supermum, not asking for help and suffering in silence can make you susceptible to developing mental health issues. Having a support network in place can help you ease more gently into your new life and reduce your chances of developing problems. Try to: Sleep and rest as much as you can. Nap when the baby sleeps, and learn to say yes to offers of help so you can make it a priority to have a bit of time to yourself every day. Forget about trying to be the perfect mother. It might seem like everyone else has it all together but there is no such thing. Taking care of your needs is the best thing you can do for your baby. Eat…

SCENARIO ONE A full-time administrator and mother of three is going about her busy life when she starts suffering from panic attacks. “My throat constricts and I can’t breathe,” says the 39-year-old. “The room is spinning and my heart is pounding out of my chest. It’s terrifying because I have no idea what’s happening.” SCENARIO TWO After a tough year of trying to manage her anxiety, the single mother falls into a deep depression. “It isn’t about having a bad day and needing a hug – this is a complete and utter sense of isolation and loneliness. I feel worthless, like I’m a failure and have nothing to offer. Even worse, I can’t seem to shake it off.” Mary Eggerton* finds it hard to believe how easily her life tumbled…

So what can we do to curb our hangriness other than carrying emergency snacks around? Dietician Jenna Taylor recommends steering clear of processed carbohydrates such as white bread and pastries and opt for healthy fats, wholegrains and protein instead. “Foods to keep ‘hanger’ at bay include oats, wholegrain toast with egg or avocado, unsweetened yoghurt, high-fibre fruits, dried beans, lentils, and pasta with tuna or salmon,” she says. There’s no particular body shape that means you’re more likely to get hangry. “If you’re obese, for example, and your brain is not receiving the signals from the body that it’s full and your brain thinks it’s constantly hungry, it then might also be feeding into parts of the brain that make you grumpy,” Dr Andrews explains. The good news is that…

Roasted cauliflower with peas and minted pea yoghurt » SERVES 4 » GLUTEN-FREE 1 cauliflower head (about 800g), cut into large florets Sea salt and black pepper Extra virgin olive oil 200g (1 cup) quinoa, rinsed 500ml (2 cups) vegetable stock or water 250g (2 cups) frozen peas 90g (1 cup) bean sprouts or microgreens, to serve ¼ cup mint leaves, to serve MINTED PEA YOGHURT ¼ cup mint leaves, roughly chopped 80g (½ cup) frozen peas 250g (1 cup) Greek yoghurt 1 tbsp extra virgin olive oil 1 tbsp maple syrup or honey Sea salt and black pepper 1 Preheat the oven to 200°C. 2 Place the cauliflower florets on a baking tray and drizzle with olive oil. 3 Roast for 20-25 minutes, until tender and golden. Remove from…

‘We don’t consume enough BPA to be concerned about effects’ Should I be concerned about BPA? A BPA or bisphenol A is a chemical used in the production of polycarbonate plastics, so it’s found in plastic bags, plastic water bottles, plastic cutlery and the plastic coverings on food. Although authorities confirm that we don’t consume enough BPA to be concerned about any side effects, it’s worth reducing your exposure where possible by using glass containers instead of plastic containers in microwaves and dishwashers, using flasks instead of plastic drink bottles and using BPA-free plastic wrap to cover leftovers. These changes can also be better for the environment! Is it true that fingernails are an indicator of nutritional levels? A Your nails can tell you a lot about your nutritional status.…

No time to hit the gym, no equipment at home, and no time to spare? No problem. Sounds like you need some fitness that fits into your life, not the other way around. Welcome to my 16-minute full body workout that will have every part of you throbbing with no time for sobbing! No excuses, but you can thank me later. Perform each move for 30 seconds with a 10-second rest between exercises. Complete four rounds. MOVE 1: UPPER BODY FLOW » Push-up on knees, shoulder tap each shoulder, then go into a side plank, before completing a push-up. Great for abs, obliques and toning arms. TIPS: Push up strongly through your palms, tuck your pelvis under, pull up through the belly button to engage your core and squeeze your…

TAKE STOCK Before you do anything, consider if the friendship is worth resuscitating. It’s okay to outgrow friendships, especially if a lot has happened since. NEW BEGINNINGS Life experiences such as moving away, starting a family, or even getting a divorce may have taken your friend’s life in a direction you didn’t expect. Even if you’ve got plenty of history, it’s a good idea to go into it as if you’re meeting for the first time. TAKE IT EASY If it’s been years since you’ve last talked, it can be awkward resuming contact. Take the pressure off them by emailing – it’s less immediate and gives them a chance to see if they’d like to rekindle the friendship. Start small. Perhaps they’ve achieved a milestone you can congratulate them on?…

Middle age was thought to start as young as 35 The definitions might vary, but middle age sure looks a lot different now compared to how it used to be. A British newspaper recently noted the rise of the ‘midster’, the culturally clued-up, sartorially-savvy middle-aged hipster, and we’ve come a long way from when middle age was thought to start as young as 35. Psychologists generally place ‘midlife’ as anywhere from 45 to 65, and studies have found that your individual perception of middle age is influenced by factors including your gender, health, socio-economic and marital status. On either side of the midlife bracket, the line where youth ends and ‘old age’ supposedly begins is just as blurred. Research from British charity Age UK found that on average, those in…

Living the modern schedule puts us directly on the path of physical and emotional stress which triggers inflammation – the culprit of many chronic conditions including heart disease and even dementia. This can have a direct influence on the human sleeping pattern as the hormonal pathways related to stress reaction and circadian rhythms are integrated, with chronic stress resulting in depression and post-traumatic stress disorder. Furthermore, staring at our phone screens after dark can result in disruption to the circadian rhythms. Research shows that exposure to light has a strong suppressive effect on melatonin – the sleep hormone that makes us drowsy – affecting sleep quality and the body’s ability to regulate body temperature, blood pressure and glucose levels. “By shutting down digital screens at 8.30pm every night for melatonin…

This questionnaire from The School of Life’s ‘How to Fail’ class may help you understand whether you have an overly harsh and unjust inner critic which is making the burden of failure harder than it needs to be. Be aware this isn’t a scientific test – it’s simply an informal exercise to help you interpret your reactions. For each of these concerns, circle 1, 2 or 3 about whether it is true of you: 1 – Sometimes (or never) 2 – A medium amount 3 – A lot RESULTS 12 – 16 A relatively gentle inner conscience. 17 – 20 This kind of conscience can make it hard to fail and still like yourself. 21 OR ABOVE The threat of failure must be sometimes rather unbearable, and the burden you…

Daily hair removal is an onerous task. If the tedium is getting you down, or you’ve just had enough of stubble and ingrown hairs, you might consider going down the more permanent route of laser hair removal. For many people, almost complete hair removal can be achieved in only six sessions (with occasional top-ups as required). We asked the team at Off and On, who work with the Candela laser, a few burning questions. It’s now October. Is it too late to start laser hair removal treatments to get hair-free in time for summer? A No, it’s never too late; you can start laser any time of the year and experience immediate benefits. Clients will generally experience between a 15 and 20 per cent reduction at every session. This is…

My 16-year-old daughter just split up with her boyfriend and is devastated. I told her that she’d get over it, but that upset her more. Is she overreacting? A Don’t underestimate how special this bond was for your daughter and the impact of the loss. Avoid making comments, such as ‘Don’t worry. It’s just puppy love. You’ll meet someone else.’ Instead, empathise with her and validate her feelings by letting her know you understand how crushed she is. Now, more than ever, she needs to know she’s understood, valued, accepted and cared for. ‘Empathise with her and validate her feelings’ A colleague has a crush on me. I’m worried if I tell him I’m not interested it will offend him and may even get in the way of our work…

Deciding to make your health a priority doesn’t have to be about hard work or sacrificing the things you love. Instead it should be about choosing health-promoting rituals that make you feel amazing. And the best way to start is by implementing small changes, determining what you can’t live without, then being consistent. We have to learn to pay attention to our bodies and create our own rules based on how we want to live our lives, while making peace with the realities of modern life. It’s about making good decisions about our health and wellbeing. Here are Lorna Jane Clarkson’s eight steps to get you started... 1 PRIORITISE YOUR HEALTH One of the most important things you can do for yourself is to sit down and prioritise your health.…

The Full Moon this month takes place in Taurus, a sign that’s electrified right now – the planet of electricity, chaos and sudden reversals, Uranus, is in Taurus and has been for some time. Indeed, the Full Moon this month actually triggers Uranus. This makes October excellent for moving on from anyone or anything holding you back. Liberation is the name of the game. But exercise caution: don’t cut what you can untie! Happily, the Full Moon will be in harmony with the nearby planet Saturn, so any changes now should ultimately lead to increased stability later. Think of dramas this month as the upheaval you had to have!…

Her story of surviving a devastating bush fire was what first put Turia Pitt in the media spotlight, but it was her courage, tenacity and incredible mental strength that has made her an inspiration to many. As an athlete, author, motivational speaker and mum, she runs a busy schedule, and she knows all too well about the importance of quality relaxation time. That’s why she’s become an ambassador for Australian Reading Hour, to spread the word on the stress-busting and brain-boosting benefits of books. Here, she chats about her favourite novels, her steps for tackling a challenge, and why life is too short to read bad books! If you had to name your top three books, what would make the list? » My all-time favourite book is The Map That…

your health ENCOURAGE BACTERIA Struggling to lose those extra pounds? Your gut bacteria – or lack of it – could be to blame. Having a diversity of ‘good’ bacteria doesn’t just improve digestion, it can help reduce food cravings – and weight – according to research in the British Journal of Nutrition. To boost yours, registered nutritionist Rob Hobson advises: “Eat foods such as probiotic yoghurt, onions, garlic, Jerusalem artichokes and asparagus.” Focus on why “If you want to lose weight, focus on why,” says psychologist Dr Aria. “Is it to be healthier, more confident or energised? Your goal must be meaningful to you – not to please someone else.” SOMETHING NEW A new season is a good time to reassess your fitness routine. Does your current workout match your…

Some women’s periods won’t return for a year If you’re not breastfeeding, you can expect your period to return about six to 10 weeks after baby arrives (though some women might not get it until much later). For those who are, it may turn up at about 20 weeks, though that too may vary. It’s all to do with prolactin, a hormone that encourages milk production and can inhibit ovulation. Don’t be alarmed if it takes longer — some women’s periods won’t return for a year after they stop breastfeeding. The cause: » You were on the Pill from your teen years until you decided to conceive. The period you have when you’re on the Pill isn’t a natural period, but a withdrawal bleeding from the 21 days of synthetic…

When I felt the first contractions, I was over the moon. I’d always wanted to be a mum. But after 29 hours of labour with seven hours of pushing, shoulder dystocia, two forceps attempts, one ventouse, and third degree tearing, it was a whole different story. I couldn’t pee without a catheter, I couldn’t breastfeed, I couldn’t move without excruciating pain and my newborn daughter was a funny shade of yellow and spent eight days under lights. I cried and cried and was convinced my baby was going to die. For months I was in a state of shock. It was the toughest time of my life but I didn’t let on because I felt like a failure and no one thought to ask. Even now, years later, I’m very…

Also known as Stevia rebaudiana (Bertonia), stevia comes from a bushy shrub that’s part of the sunflower family, which is native to parts of Brazil and Paraguay. Its use as a sweetener dates back as far as the 16th century, where it added a little sweetness to tea and other drinks. But the last few decades has seen it soar in popularity – the market is set to surpass half a billion dollars by 2024. Today it is used in more than 5000 food and beverages around the world, and it’s a popular sweetener in Asia and South America, where it’s used in products from ice cream and yoghurt to pickled foods and chewing gum. Coca-Cola are also introducing a Stevia No Sugar offering. Stevia’s sweet taste occurs naturally, making…

Eating a healthy diet but still crashing at 3pm? Trying to balance blood sugars but battling cravings? Gradually gaining weight despite regular workouts? We hear you. These are all common health complaints, and they could all come down to your approach to one loaded little word – carbs. These days, confusion around carbohydrates is rife, and when you add Insta-trending eating styles like keto and paleo to the mix, it’s hard to know where to start. In his latest book, Smart Carbs, Aussie fitness expert Luke Hines tackles everything from boosting energy levels to finding your perfect carbohydrate balance to fit your health goals. We caught up with Luke to get his take on one of the most talked about, and misunderstood, food groups. The confusion…

The fact that our body can even absorb avocado’s carotenoids is thanks to the fruit’s high fat content, which is also what makes avocado a perfect accompaniment. It enables the body to absorb fat-soluble nutrients like vitamin A (found in fish and milk), K (found in green vegetables), D (found in cod liver and egg yolks) and E (found in vegetable oil and grains) – which the body can’t use without fat. *Depending on size, 1 avocado contains 320 to 400 calories. Adjust the rest of your diet accordingly.…

Perfect pizza » SERVES 2 Everything you love about breakfast, combined with that pizza you want for lunch? You’ve got yourself a brunch pizza. You’re welcome. 2 zucchini, grated and squeezed of excess liquid 3 tbsp coconut flour 1 tsp dried Italian herbs Pinch of salt 4 eggs 2 tbsp tomato paste 1 roma tomato, sliced 2 streaky bacon rashers, chopped 2 tbsp basil leaves 1 handful of rocket leaves 2 tbsp Lemon–Macadamia Ricotta (optional) 1 tbsp extra virgin olive oil LEMON-MACADAMIA RICOTTA 320g (2 cups) macadamia nuts 1 tsp sea salt Zest and juice of 1 lemon 125ml (½ cup) filtered water, plus extra if needed 1 To make the ricotta, put all the ingredients in a food processor and purée to a paste, scraping down the side of…

When done together, these exercises will help burn fat and build lean muscle. They target different muscle groups so you’ll be conditioning every part of your body from quads and glutes to abs and obliques, to triceps and biceps. I love this style of training – you don’t need any gym equipment so you can train on holidays, at home or anywhere outdoors, and you’re less likely to injure yourself. You may still experience delayed-onset muscle soreness (DOMS), but you’re not putting yourself at risk by using weights that are too heavy for you. To make my 16-minute full body workout even more effective, remember to always engage your core and breathe! I see so many people holding their breath during resistance training. Breathing ensures our working muscles and connective…

‘These increase metabolic rate and fat oxidation’ What are the best cardio workouts for fat loss? A I have three workout suggestions for melting fat the fastest. They are: » Long and slow distance workouts: Performed for at least an hour at around 60-70% VO2 max (maximum oxygen intake). These workouts increase red blood cells, metabolic rate and fat oxidation. Ideal for those who are older, are overweight, or who have been injured and are out of condition. » Tempo workouts: This focuses on maintaining your highest pace without fatiguing – that’s just below your lactate threshold for at least 5 minutes before needing to recover (this could be five minutes or 20 minutes). » Interval workouts: Combines fast, intense movement followed by a small amount of recovery before being…

At what point do run-of-the-mill concerns tip over into something bigger? And if you suspect you’re in a midlife low, how do you tackle it? Psychologist Sara Chatwin shares some insights. “If there’s an issue that is changing your day-today functioning in a negative way, then talking to somebody is a good idea. Sometimes the best place to start is with your GP, who might want to look at blood tests for things like iron deficiency, as that can make a lot of difference to the way we look at life. “Seeking a fresh perspective is often helpful. A psychologist or a counsellor can give some comfort at a time when you might be out of ideas. Talk it through before you look at taking medications.” *If you or someone…

“We all have a freak-out level, like a speed limit on our ability to move forward, and if fear of failure is really loud for somebody, they’re going to have a pretty low speed limit – they’re going to freak themselves out if they go from 0 to 100 in terms of moving forward,” she says. “Baby steps is something that seems to work really well with a lot of my clients. Making a very small step and then getting used to that – putting the speed up to 10 – and then going ‘Okay, this is safe’ and ‘What happens if we go up to 20’ and ‘Okay I can do this…’ Each baby step along the way is a really great way to build up confidence. And the…

You don’t have to splurge on expensive foot care products or an in-salon pedicure Fancy feet Looking after your feet isn’t the most glamorous task, but unless you want to experience common foot problems such as calluses or fungal infections, it’s worth putting aside some time to care for them. The good news is, you don’t have to splurge on expensive foot care products or an in-salon pedicure. You can get smooth feet fast in the comfort of your own home without too much impact on your wallet. For thick, stubborn skin, a tool designed specifically for feet and toughened heels is a must. We recommend the wooden foot file from Manicare, which can be used on either wet or dry skin to buff away hard skin. TRY: Manicare Wooden…

Sometimes you just need the right tools at hand to remove unwanted hair in an instant. In that case, these at-home de-fuzzers will do the trick with a little extra oomph. TRY: Remington Smooth & Silky Cordless Wet Dry Shaver, $49.95. The flexible trimmer lifts and trims flat-lying hairs for an even closer shave, while the massaging strip provides comfort and reduces the chance of irritation. TRY: Schick Intuition f.a.b razor, $17. Bi-directional blades let you shave safely both forwards and backwards, with water-activated gel providing an effortless glide along the skin.…