Innholdsfortegnelse for February 2019 i Good Health

One of the best things about this time of year is warm summer evenings spent sitting around a table with friends and family. As I’ve confessed to you before, my cooking skills aren’t amazing but I do love to eat and I really love to chat so long lunches and BBQ dinners are my happy place. But despite it being a wonderful way to bring people together, many of us have a complex relationship with food. For those who struggle with their weight, it’s easy to get locked in a battle of feast or famine, instead of that elusive healthy balance. In our handbook this issue we take a look at how to get to that place. There are so many other benefits to maintaining a healthy weight so now…

“This is one of my favourite healthy go-to recipes – so much so that my friends have christened it ‘Livvy’s Lemon Chicken’. I am almost embarrassed at how easy it is, but it’s delicious and healthy and it allows me to enjoy my friends’ company while it cooks versus being stuck in the kitchen preparing a meal! You need: 1 organic chicken, 1 large lemon and 2½ tbsp olive oil or melted butter. Firstly, preheat the oven to 200ºC and lightly grease a roasting pan and place a wire rack in the base. Trim any excess fat from the chicken and discard the neck. Rinse the chicken, including the cavity, under cold, running water and pat dry with paper towel. Season the cavity with sea salt and freshly ground black…

Trish suggests these exercises for hip strength and balance. » Stand on one leg. If you can’t lift your whole foot, start by lifting the heel. Build up to five or six repetitions of 30 seconds on each leg, with a minute’s rest in between. » Walk up and down stairs sideways. Start off using the railing if you have trouble balancing and work towards doing it without. This strengthens muscles and is less stressful on the tendons than going straight up and down. If you don’t have stairs, step over a large book or a small box. » Stand in front of stairs and tap the toe of one foot onto the first step. Then try tapping the second step. Repeat with the other leg. » Stand on one…

Supporting your system should be something you do every day to look after your health The liver is an organ we don’t often think of, and thus we tend to underestimate its role in our health. However, it plays a vital part as it’s responsible for processing everything that you eat, drink, absorb and breathe, including synthetic chemicals, the toxins you’re exposed to and what you put on your skin. The liver carries out more than 500 bodily functions, so we need to make sure we are looking after it! Typically, the liver can carry out these processes with ease, but our modern lifestyles can put our detoxification system under immense pressure, no matter how clean or green you are. Detoxification is something the body undertakes every day – it…

1 INSULIN Insulin is a hormone that transports the glucose in our blood to the cells to be used as energy. The more glucose we eat, the more insulin we make. Because insulin also promotes fat accumulation and storage, high insulin levels are linked to the development of obesity. In The Obesity Code, Dr Jason Fung talks about the hormonal obesity theory, which is based on the evidence that when patients are given high doses of insulin, they gain weight. It almost doesn’t matter how much they eat or how much they exercise, the weight keeps piling on. Insulin resistance: Highly refined foods act in the same way as glucose or sugar in the body. Eat too many of them and you produce more insulin to keep up with…

“I’d yo-yo dieted most of my life and had great success with WeightWatchers, but I put all the weight back on – and more – after my second pregnancy. After this, I felt like nothing worked. No matter how little I ate or how healthy my food choices were, the weight just stayed but also slowly increased. By the time I was 45, I was 12kg heavier than after my first pregnancy. My doctor suggested the keto diet. It worked for me, to a point. I didn’t really enjoy the food because it involved eating a lot of eggs and meat, but I never went hungry and that was a nice change. I was amazed how quickly the weight fell off but, after a year, the occasional slice of toast…

Having suffered from endometriosis causing extremely painful periods, I was looking forward to menopause but now I have severe hot flushes. Is it safe for me to take hormone replacement therapy (HRT)? A HRT has been known to cause reactivation of endometriosis so should be used with caution in women with a history of the condition. I suggest you see your GP, who can recommend several non-hormonal therapies for hot flushes. If these don’t work, ask for a referral to a menopause specialist. ‘Your GP can recommend non-hormonal therapies’ For the past two years, I’ve had chronic thrush. I treat it with both oral medication and creams and it improves a little but I always feel sore and itchy. How can I get rid of it? A It sounds like…

You might think that writing about Nigella Lawson in a magazine, which has (as our name suggests) good health at its heart, is an unlikely choice. After all, she’s a cook who has built her prolific TV and literary career on the back of indulgent, calorie-laden recipes. And you’d be right, well, sort of. Maintaining health, mobility and vitality, ranks very high on her list of priorities, she just has a different approach to attaining them. The moderation maxim ‘I don’t believe in exclusion or deprivation’ On the subject of healthy eating, the 59-year-old, who has just recently celebrated her birthday, smiles and says, “I embrace it but not in the way people do conventionally. I don’t believe in exclusion, or deprivation – I don’t deprive myself of anything. If…

Chinese-style steamed eggplant » SERVES 4 AS A SIDE 5 Japanese eggplants (about 1kg), stalks removed and halved lengthways Sea salt and freshly ground black pepper ½ bunch of Chinese broccoli (gai lan) or English spinach, trimmed 2 tbsp olive oil 1 tbsp sesame seeds, toasted 2 tbsp garlic chives, finely snipped SOY AND SESAME DRESSING 3 tbsp tamari or coconut aminos* 3 tbsp chicken bone broth or water 2 tbsp apple cider vinegar 1 tbsp unhulled tahini or Chinese sesame paste 1 tsp honey 1 tsp chilli oil, plus extra to serve (optional) 1 garlic clove, finely grated 1 tsp toasted sesame oil 1 Place the eggplant in a single layer in a steamer basket over a saucepan of boiling water, then cover and steam for 15–20 minutes, or…

Avocado with chilli, prawns and lime mayonnaise » SERVES 4 » PREPARATION + COOK 20 MINUTES 2 tsp oil 250g uncooked prawns or shrimps, deveined 1 large red chilli, deseeded and sliced 1 green onion, sliced ¾ cup cherry tomatoes, halved 2 ripe avocados, halved 2 tbsp chopped coriander LIME MAYONNAISE 100ml unsweetened Greek yoghurt 50ml mayonnaise 1 tbsp lime juice 1 Make the lime mayonnaise (see below). 2 Heat the oil in a frying pan and add the prawns, frying until turning pink and nearly cooked. Toss in the sliced chilli and green onion, and cook for 1 minute. 3 Add the cherry tomatoes, and toss through until just heated. 4 Divide the prawn mixture between the avocado halves and drizzle with the lime mayonnaise. Top with the chopped…

» Express concern about the amount someone is exercising. Opening an honest conversation is often the first step in guiding them towards seeking professional help. » Work with a personal trainer to help them bring their exercise down to a healthy level. » If social media is playing a role in someone’s exercise addiction, encourage them to switch off and have a digital detox, or unfollow any accounts promoting unrealistic body images. Take your pick of walking workouts for better wellbeing…

BIKING BEGINNER 7-MINUTE WARM-UP Maintain a cadence between 80-85rpm, to slowly increase body temperature. For the next four sections, keep a steady cadence between 85-95rpm. Select gears/level based on your own RPE. 6 minutes – RPE 6-8 30 seconds – RPE 3-4 6 minutes – RPE 6-8 30 seconds – RPE 3-4 FANCY A CHALLENGE? 6-MINUTE WARM-UP Maintain a cadence between 80-85rpm. Go up a gear/level every 2 minutes. The next section is a pyramid set, based on RPE and cadence. Be honest with yourself… 2 minutes – 100rpm/RPE 7 3 minutes – 90rpm/RPE 8 4 minutes – 80rpm/RPE 9 3 minutes – 90rpm/RPE 8 2 minutes – 100rpm/RPE 7 ULTIMATE IMPACT! 5-MINUTE WARM-UP Starting with a cadence of 80rpm, every minute, increase your RPM by 5. Ouch! Next up…

Backpack or waist pouch For carrying basics such as water, phone, sunscreen, , , - aid kit and money. Backpacks should be narrow to avoid hampering swinging arms, and should include a waist strap to stop bouncing. If you’re heading off the beaten track, don’t forget a map or GPS. Shoes A flexible trail shoe. Look for a big round toe box so your toes have room to move to help you avoid black toenails. You may even want to go up one size. Avoid running shoes; they don’t have the support you need and often aren’t waterproof. Clothing Anything loose-fitting and comfortable – lightweight walking trousers are great. T-shirt and fleece, plus a lightweight waterproof jacket with hood and baseball cap for both wet and sunny weather.…

Be proactive about gut health Danone Activia, with its exclusive probiotic strain, Bifidus ActiRegularis, and no added sugar or artificial sweeteners, is scientifically proven to help improve digestive discomfort and tame your tummy. Available now at Coles and Woolworths. RRP $4.40 for 4x125g. Visit activia.com.au. Healthy freshness Whether it’s the 3pm slump or the weekend nibble, it can be a little hard to resist tempting treats. But Reducta mints can help keep you on top of your healthy goals. The mints contain gymnema to help reduce sugar cravings and snacking, as well as zinc and peppermint for long-lasting fresh breath. RRP $14.99 at Chemist Warehouse and Woolworths. No strings, no wings, no worries The JuJu Menstrual Cup is made in Australia from medical-grade silicone, providing a comfortable alternative to pads…

TIP Early sunrises can be a disruption for many. Try adding an eye mask to your bedtime regimen – your peepers will love the darkness.…

» If you’re still awake after 20 minutes, get out of bed and find a quiet, dimly lit space to read or listen to some gentle music. Limit your reading material to something relaxing that doesn’t over-stimulate you. Continue with your activity until you start to feel drowsy then go back to bed. You may need to repeat the drill if you’re still awake after another 20 minutes. » Do alternate breathing. Breathing through your nose, rather than your mouth, tells your brain that you are in a relaxed state. Sit in any position that is comfortable for you, close your left nostril with your right ring finger to inhale. Swap your nostrils to exhale. Keep your eyes closed and keep going until you feel calm washing over you. »…

Smell receptors are found throughout your whole body, so the right scent combined with visual stimulation is a powerful combination. That’s why flowers are such a good pick. “The colour of a flower or plant can have an equally stimulating or calming effect on your energy,” says Alexandra. Energisers » GERANIUM: The leaves contain a stimulating and uplifting scent. Go for bold colours with vibrant red or pink flowers for an extra uplift. » EUCALYPTUS: The fresh smell of eucalyptus leaves and stems create an invigorating atmosphere. » FREESIA: A sweet floral scent, particularly with bright pink, orange and yellow flowers, is great for awakening and brightening the senses. Calmers » LAVENDER: Its herby aroma and muted lilac, purple and green colours have soothing and calming properties. » JASMINE: The…

The New Moon will take place in the sign of Aquarius on February 5 at 8.03am (AEST). This will also herald Chinese New Year – and this time around, it’s the Year of the Pig. If you would like to work with the energies, the colours to wear on this day are the ones that represent the Fire element: reds, pinks and oranges. The Full Moon will take place on February 20 at 2.53am (AEST) in the sign of Virgo. So on the night of Tuesday, February 19, do some release work. Make a list of anyone who has hurt you, write down what they did and what you learned, then burn the paper, ready to move on. LOVE IS IN THE AIR Whether you’re single or attached, frankly no…

REACHING OUT When I received my magazine in the mail the other day I turned straight to Sally’s article. I was diagnosed with breast cancer in October and I’m just about to have my third round of chemo. Sally’s article was so encouraging and inspiring. Her openness and honesty in all situations allows people to open up, share and support each other. Thank you so much for her honesty and encouragement, wishing her all the best in the future. As I read on, I was encouraged by your article on Julie McCrossin. I can relate to being so scared that after all the treatment the cancer may come back. Again I have good odds, but someone has to be in the percentage that don’t make it. When I think of…

She’s Australia’s original sweetheart. A legend of the stage and screen with four Grammy awards to her name, alongside more than 100 million albums in record sales, making her one of the world’s best-selling recording artists of all time. ‘Being open to learning and growing through tough times is the way to evolve’ But aside from a career that has seen her entertain for five decades, the adored performer has also become an unlikely source of inspiration for millions of cancer sufferers around the world after publicly battling breast cancer following a diagnosis more than 25 years ago. After years in remission, the pop icon revealed last year that not only has the cancer returned to her body, but that she was secretly treated for a second bout of the…

There are a number of medicinal plants that support liver function. Bitter plants like St Mary’s thistle, globe artichoke and dandelion root improve liver detoxification, supporting the body to eliminate waste efficiently. Bitter medicinal plants can also help with digestion, as they can activate the taste buds, which signal to the digestive system that you’re getting ready to eat. This starts a chain reaction where the nervous system signals to the body that further compounds need to be released to break down food and absorb the nutrients. The best practice is to support your detox organs daily so they can function at optimal levels – try a medicinal tea before breakfast to kickstart the liver for the day. Medicinal tea has its own benefits: in tea form, the plants’ active…

A low or flat mood can also An endocrinologist at the University of Adelaide, Professor Gary Wittert leads a long-term research program into appetite, diet and other lifestyle factors. “People should not focus on weight, they should focus on health. Then you don’t engage in these diets where you restrict your nutrients, and where people get depressed because they regain weight, which is almost an inevitability.” Professor Wittert says we should engage in healthy behaviours for the same reason we brush our teeth — because it’s good for us and prevents long-term disease — rather than punishing ourselves into smaller bodies .…

I’m thinking of going vegan because I’ve read that the weight just drops off. Is it worth trying? A In an Oxford University study, researchers found that meat-eatershad the highest BMIs , vegans had the lowest, and vegetarians and semi-vegetarians landed somewhere in-between. The problem is that being vegan doesn’t simply mean not eating meat, dairy and eggs, it’s also necessary to cover all your nutritional needs. Often, it’s hard to resist the urge of prepackaged vegan snacks and ‘healthy’ plant-based treats like vegetable chips or coconut milk-based dessert that offer very little nutrition and are often made from refined carbs and sugar. Eating these is likely to lead to weight gain.…

Do you feel like the never-ending and time-consuming cycle of supermarket shopping, food prep, boiling, simmering, sautéing and setting the table – not to mention doing all the dishes after it’s done – is taking over your life? Or do you find your breakfast prep is complicating your morning? We’re all about simple ways to make life that little bit less stressful, so we’ve rounded up our top kitchen hacks. TIP There are plenty of options when it comes to make-ahead, freezer-friendly meals, like lasagne, casseroles, shepherd’s pie, enchiladas – even scones!…

Twenty-minute tacos » SERVES 4-6 400g boneless, skinless chicken thighs 2½ cups (300g) cherry tomatoes, quartered ¼ red onion, chopped ½ Lebanese cucumber, chopped 8–12 wholegrain tortillas or small wraps 2 baby cos or ½ iceberg lettuce 1 avocado 1 lime, cut into wedges Coriander or mint leaves, to serve (optional) MARINADE 2 tbsp soy sauce 1 tbsp sweet chilli sauce 1 tsp sesame oil 1 Combine the ingredients for the marinade in a medium bowl. Cut the chicken into small pieces and toss with the marinade in the bowl. 2 Heat a barbecue or chargrill pan to medium-high heat. Cook the chicken for 5 minutes on each side or until cooked through. 3 Combine the tomato, onion and cucumber in a bowl to make a fresh salsa and season…

Why do I crave chocolate before my periods? A There are a lot of theories around why women crave chocolate pre-menstruation, but research seems to suggest it’s a learned response. In studies of women in other countries like Spain, women don’t crave chocolate before their period so there doesn’t seem to be a physiological reason for it, other than a craving for comfort food. As long as you’re limiting your chocolate intake to a small amount once a month, it shouldn’t do any harm, but if you’re over-indulging, it might be a good idea to find another way of comforting yourself. ‘Limit your chocolate intake to a small amount’ I have an underactive thyroid. What should I eat? A An underactive thyroid or hypothyroidism is when your thyroid gland (located…

You walk into a gym. The music is pumping, everyone’s hyped and there are mirrors everywhere. The class commences, and suddenly running away feels like the best workout. Sound familiar? Perhaps the workout isn’t the right fit for you. “Our personality plays a big part in all aspects of our lives and affects how we think, feel and behave,” says health and wellbeing psychologist Dr Marny Lishman. She notes that we rarely consider our personality type when choosing an exercise, and instead are influenced by others. “I think a lot of people get caught up in the ‘shoulds’ when they see others doing certain exercises,” says Dr Lishman. It’s important to remember that there isn’t a ‘one size fits all’ approach to exercise. An extrovert may find walking alone as…

One of my resolutions is to be able to complete 30 full push-ups by the middle of the year. Any tips on how to do this? A Firstly, make sure you know how to execute the correct push-up technique. In a prone position on the toes and hands, with hands a little more than shoulder-width apart, lower the chest towards the floor. Keep the body straight and aim to be no more than 5cm from the ground before pushing back up to straight arms. Aim to do three sets of five push-ups with two-minute rests between, and do this every second day for two weeks. Then try three sets of seven push-ups, resting for 90 seconds between sets for the next two weeks. Aim for four sets of 10 push-ups…

January Get honest with yourself Most of the time, it’s not a lack of education that stops people from doing the things they know they need to do to look after themselves. We all know that working 14-hour days, drinking too much coffee and not eating enough vegetables is not going to result in our healthiest self, but often we do it anyway. When we do things we know don’t serve our health, under the surface of our actions will be some beliefs that are driving these poor quality choices. If you hear yourself say, 'I know I should but…' you can bet that there is something a little deeper that is stopping you from taking better care of yourself. The first step to maintaining our wellness consistently is taking…

Lifestyle coaches were once reserved for celebs or those of a certain social status and income. Today, however, there are life coaches of every stripe, and more of us are using them. The International Coach Federation now has more than 1400 members in Australia and New Zealand, compared with 150 back in 2000. So what’s driving the rise? Are we more connected via social media yet more physically isolated than ever, with friends and family who are too time-poor to offer tea and sympathy? Or is it simply, as US life coach Stephanie Ziev puts it, that “we are at a time in history where we have the luxury to ask what will make me happy” – and more determined in pursuing it. Here’s just a sample of the types…

My teenage son reminds me so much of my ex, his dad, I can’t help but feel anger and resentment towards him. He also winds me up, just like his father. Our relationship is difficult. What can I do? A It sounds to me like the difficult emotions you feel about your son are tangled up with your old relationship with his father. You could benefit in seeing a psychologist and work through some of the aspects of this old relationship for the sake of your future relationship with your son. Try not to link your son’s behaviour with that of your ex. Ask yourself why your son’s behaviour makes you feel angry. Is this about the past? Or is it about regrets, maybe? When you focus on dealing with…

Our brains are wired to see familiar things as boring, which is why our feelings of happiness dissipate when we’ve had something for a while and it becomes familiar The average adult owns around 10,000 objects. For passionate collectors or ardent book-lovers, the figure is likely to be considerably higher. The problem is many people have lost track of what they own. How many people can say off the cuff what’s behind their jumpers in their wardrobe? Or in the box under the bed in the guest room? Or in the shed? Or the attic? And what exactly is the giant computer going to be used for now? Or the old tennis racquet? Or the two uncomfortable garden chairs? So much useless junk – what is it being kept for?…

Walk into the lobby of an upmarket hotel and you’ll be immediately overwhelmed with an indulgent fragrance and stunning blooms. This sensory experience is designed to make you feel welcome and pampered. Known as ‘scentscaping’, the idea is that the right fragrance has an effect on our energy, endurance, emotions and memory. Using scents to influence mood dates to ancient times when fragrant oils and joss sticks were used to create a relaxing, reverent atmosphere in places of ceremony. So why not use scent at home to boost your health and wellbeing? “Use fresh flowers, fragrant houseplants and indoor herbs, aromatherapy oils in burners, or a homemade room spritz; whatever is practical and affordable,” says life coach and feng shui consultant Alexandra Lees. Choose your favourite scent saviour Can’t sleep…

Flowers are a beautiful addition to any room; and you don’t even need to see them to benefit as their scent can fill an entire space. But to heighten your sensory experience, try the following meditation… » Position flowers, plants or oils where they’re more visible or closer to where you sit. Spend five minutes sitting quietly, focusing your attention on the colours and form of the flowers or plant, while mindfully enjoying the soothing scent. DID YOU KNOW... Researchers from Germany and Austria discovered that the scent of olive oil can help you feel full, reducing overeating, with Italian varieties proving the most aromatic.…

If you could head off on holiday tomorrow, money no object, where would you go? I’d do a tour of Italy, Venice, Spain and France. Then a boat trip around the Greek Islands and finish off with a couple of weeks staying with my brother and sister-in-law who live in Corfu. All business class! Oh, wouldn’t that be lovely? In a nutshell, what does health mean for you? For me, it’s finding balance. If I’m in balance, I feel happy, positive and free of aches, pains or ills. So it’s a regular tuning into myself to find out what’s needed at any given point in time to find that balance. WHAT ARE YOUR FAVOURITE HEALTHY RITUALS THAT YOU LIKE TO DO EACH DAY? (EG HAVE A MORNING SMOOTHIE, EVENING WALK…

Does the following sound familiar? Your doctor asks, “So what’s your weekly wine consumption?” You do a rapid calculation, halve it, break off eye contact… and lie. If this sounds like you, you’re not alone. Studies show many of us fudge the truth, often, during visits to the GP. And according to 2018 research for insurer Direct Line, 71 percent of GPs know you’re being less than honest when it comes to alcohol. Clearly lying to the person who might be your lifeline isn’t such a great idea. Instead, why not approach your doctor’s appointment with the intention of getting the most out of your 15 minutes? Here are some top tips: » TELL THE TRUTH. Yes, it’s right up there. Your GP isn’t there to judge you but to…

HOLIDAY SPOT Gaia Retreat & Spa, Byron Bay. “No question! Gaia Retreat & Spa, which I co-own, is a place I can completely relax, refresh and renew. It’s my heaven on earth.” FOOD Thai. “I love the flavours and the way Thai cuisine uses vegetables and herbs.” BEAUTY PRODUCT Retreatment Botanics. “This is a skincare line I’ve helped develop that uses all natural, organic Australian ingredients. The products feel wonderful on my skin.” BAND The Bee Gees. “There are so many wonderful singers, but I’ve always loved the Bee Gees – their harmonies are unrivalled. Also, John Farnham.” PERFUME “I love perfume and I’m always looking for that perfect scent. I do have a favourite that I’ve worn on and off for 30 or so years, but I heard from…

A fall can have devastating consequences. Hip fractures are the leading cause of injury to older people and they have a high mortality rate. While many falls aren’t this bad, an injury can prevent you from doing your usual activities. “If someone’s isolating themselves from their physical and social activities, then their quality of life is not so good,” Dr Sturnieks says. “The lack of stimulation and involvement in life will basically speed up that ageing process, which has a spiralling effect.” Compounding the problem, at around the same time, women might learn that they have osteopenia, which is early osteoporosis, explains Trish. This can lead to fear of having a fracture. “Once you get that cycle of lack of confidence you start adjusting your lifestyle so you’re not put…

1 TRY CONTRAST BATHING “Use ice and heat together to reduce problems like backache,” says physiotherapist Tim Allardyce. “Wrap frozen peas in a thin towel and place it over the painful spot for five minutes. Take it off and place a hot-water bottle with a cover on it over the area for five minutes, and then repeat with the ice. Do this until the pain stops.” 2 USE HERBAL TEAS Many herbal remedies can fight pain by stopping the inflammation behind it. Nutritionist Cassandra Barns suggests trying one of these: TURMERIC This spice has been used for centuries as an anti-inflammatory by Ayurvedic and traditional Chinese medicine practitioners. BOSWELLIA This is another Ayurvedic herb with well-known anti-inflammatory properties. WILLOW BARK One of the active ingredients in this – salicin –…

» PREP YOUR PRODUCE WHEN YOU GET HOME After putting away the groceries it might be the last thing you feel like doing, but the key to organisation is prep – and your future self will thank you for it. Rinse and chop greens, break broccoli and cauliflower into florets and peel carrots for stress-free cooking when dinner time rolls around. » BULK UP AND FREEZE When you’re in the mood for some serious cooking or have extra time on your hands, double or even triple your recipes and pop leftovers in the freezer. Soups, stews and sauces freeze well and will be a saviour after a long Monday. Rather than use a large container, freeze in smaller portions – this way, defrosting is quicker. » DUST OFF THE CROCK-POT…

COFFEE AND OATS Tannins in tea, coffee and wine interfere with iron absorption, particularly iron found in plant-based foods like oatmeal. MILK AND CHOCOLATE Milk is said to reduce the absorption of antioxidants found in cocoa. FRUIT WITH A MEAL Basically, eat fruit alone. “When eaten with a meal or straight after, it can cause bloating and digestive discomfort,” explains Laila. “Leave fruit until two hours after a meal.”…

OMEGA 3S DHA is an omega 3 fatty acid and it’s the most abundant fatty acid in the brain. It helps support healthy brain ageing. Fish and fish oil supplements are good sources. Vegans and vegetarians won’t, of course, be able to take these supplements, so it’s important to meet your omega-3 needs through diet. Plant-based foods that are good sources include chia seeds, Brussels sprouts, algal oil, hemp seeds, walnuts, flaxseeds and perilla oil. * ZINC A Japanese study found adding zinc to people’s diet helped decrease their levels anger and depression Find it in red meat, fortified cereals, nuts and seafood. * MAGNESIUM Low magnesium has been linked to increased risk of depression by Australian and US research. Rich sources are spinach, tofu, bananas, pumpkin, almonds and Brazil…

Power-walking for… WEIGHT LOSS Why? Picking up your speed when walking is a great way to improve your cardiovascular health and burn more calories. Scientifically, walking has been shown to be almost the perfect exercise because it uses both the skeletal and muscular systems of our bodies. Quickening your pace increases your heart rate and increases the health benefits. HOW: » Keep your elbows at 90 degrees, tucked into your waist. Swing your arm back so your hand is level with your waist and pump your fist forward to just below your shoulder. » Keep one foot in contact with the ground at all times. Strike the ground with your heel and roll through your foot to push off from your toes. » You are looking for speeds above…

“Deciding what to do with a secret is always a hard task involving lots of ‘Should I or shouldn’t I?’” says Noosha Anzab, psychologist at Lysn Health. “First and foremost, consider why you need to keep a secret.” Ask yourself, why are you keeping it? To protect yourself or someone else? Or is it because you were asked to? “Secondly, consider the ramifications of what would happen if the secret is revealed,” she continues. Will someone else get hurt? Will it dramatically affect your or someone else’s life in a negative way? “Getting to the core of why you need to keep a secret helps you consider whether it’s a healthy thing to do or not,” explains Noosha. ‘First consider why you need to keep a secret’ “Take for instance…

1 Get rid of junk Start very simply with obvious junk. Put empty jam jars in the recycling. Get rid of clothing with holes or tears in it. Clear out broken household appliances. All of these things clog up your cupboards and prevent you from keeping track of what you have. So go through and sort drawer by drawer, dresser by dresser, then room by room. 2 Declutter duplicates Let go of objects you have more than one of – because that’s precisely where the chaos starts. One good pair of scissors, one good broom – that’s more than enough. Would you buy a product again if it got lost? This question shows how attached you really are to the object. Get rid of anything where the answer is “no”…