Innholdsfortegnelse for April 2019 i Women's Health Australia

There are so many reasons I love this issue but the main one is the woman beaming out at you from this month’s cover: Sam Frost. Why the major fan-girl moment? For starters, she’s smart, funny, hardworking (most days she’s up at the crack of dawn to film scenes for Home and Away, the TV show she’s starred in since the start of 2018) and doesn’t mind busting out a few moves on the set of our photoshoot to keep the crew entertained. And while she’s a regular exerciser, vegetarian and eats well 90 per cent of the time, she’s also a self-confessed lover of hot chips and gravy (who isn’t?). But the reason at the very top of the list? In our interview, she opens up about an issue…

With plastic’s ever-plummeting street cred, it’s no surprise Pinterest searches for the eco-friendly alt to cling wrap, ‘beeswax wraps’, are up 146 per cent. Intrigued? The reusable wax sheets respond to the warmth of your hands, softening just enough to stick and cover your fruit/sangas/cheese/leftovers. We love the cute designs by brand Wrappa. $35 (pack of three), banish.com.au…

How long does it take your body to stop ramping up your hunger hormones after you’ve lost weight? A THREE WEEKS B FIVE MONTHS C ONE YEAR ANSWER: C The struggle is real when it comes to maintaining weight loss – but it gets easier after a year, say University of Copenhagen scientists. The reason? After that point your body’s levels of two key appetite-inhibiting hormones increase. Not only that, but the cheeky hunger-boosting hormone ghrelin (which surges after weight loss – typical!) returns to normal levels. To stave off hanger in the meantime, turn to p104 for smart snacking strategies.…

BASIC BOUNCE Jump with both feet together. SKIER Jump side to side, feet together. SIDE STRADDLE Jump alternately with feet shoulder-width apart and then together. WALK-OUT PUSH-UP Bend at the hips and walk your hands out to a high plank. Do a push-up, and then walk back to the start. FORWARD AND BACK SKIER Like the skier, but jump forwards and back, rather than side to side. BURNOUT Jump the rope as fast as you can. It’s simple, but it’s a killer. FIGHTING BURPEE Do a burpee with a push-up and jump, then finish with four straight punches.…

Intrigued by the idea of hypnotherapy, but no clue how to find a professional to do it? Before you hit up the first Google result, know this: the practice isn’t regulated in Australia, which means “anyone can set up as a hypnotherapist with little or – even worse – no training,” says Mailin Colman, a clinical hypnotherapist and counsellor of almost 20 years, as well as president of the Australian Hypnotherapists Association (AHA). She recommends ensuring any potential hypnotherapist is registered with the AHA or Australian Society of Clinical Hypnotherapists, which means they’re vetted and adhere to requirements, such as ongoing training and supervision. Then chat on the phone with a few therapists to see who feels like a good fit for you. Happy hypno!…

Keen to cut down the amount of plastic in your life? Turns out the secret to eco success is surprisingly simple: think about how it’s going to work for you – personally. Forging a new, plastic-lite path may seem like a slog, especially when the path of least resistance is the one that runs alongside all those groaning supermarket shelves packed with a dazzling array of convenient, functional and familiar plastic-wrapped goods. This sounds a bit melodramatic, but it’s not. The trickiest things to change are those we do every day. The most common single-use plastics found in the environment worldwide are, in order of scale, cigarette butts, drinking bottles and bottle caps, food wrappers, grocery bags, lids, straws and stirrers, other thicker bags, and polystyrene foam takeaway containers. So,…

MOMENT Set a limit for how many times you can pick up your phone. You’ll be notified when you go over (or are about to). SPACE Figure out which ‘persona’ you are (eg, Boredom Battler – you use your phone to distract yourself when you’re bored) to get a precise plan aimed at cutting down screen time. FLIPD Lock yourself out of your own phone or set goals to unplug from your devices for specified periods of time.…

Your skin on inflammation It’s one of the buzziest words in the wellbeing biz, but what exactly are we talking about here? “Inflammation is the way your entire body, skin included, responds to injury from both internal and external aggressors,” says dermatologist Rachel Nazarian. Derm Kristina Goldenberg adds, “With it comes oxidative stress, resulting in the formation of free radicals that break down collagen and elastin and damage skin cells by causing mutations in their DNA. Damaged cells become abnormal, manifesting as wrinkles, hyper-pigmentation, breakouts and, in some cases, cancer.” The power’s in your hands: get set to take charge of your skinflammation situation... SKINFLAMMATION TRIGGER Your environment UVA AND UVB RAYS Public enemy #1 with free-radical damage, and the primary cause of skin cancer. Wear SPF every day, rain…

SOYBEANS SNACK ON: ½ cup for 33 grams of protein. SLATHER ON: Eleven Australia Smooth Me Now Anti-Frizz Shampoo, $23.95 DAIRY MILK SNACK ON: 1 cup for 8 grams of protein. SLATHER ON: Grown Alchemist Smoothing Hair Treatment, $30 QUINOA SNACK ON: 1 cup for 8 grams of protein. SLATHER ON: A’kin Colour Protection Quinoa & Abyssinian Oil Conditioner, $14.95 ALMONDS SNACK ON: ¼ cup for 6 grams of protein. SLATHER ON: Korres Almond and Linseed Hair Mask, $26.…

STAYING FIT “I exercise probably three times a week, but I get really bored at the gym, so I always have to mix it up. I do a lot of core. I hate doing legs, but I deal with it. I do boxing classes – I feel like a boss when I do it – HIIT, barre, tennis and trapeze sometimes.” GETTING OUTDOORS “Dave and I will go away for a weekend and do a hike. It gives your mind a lot of clarity when you’re exercising. I think it’s so good for your mental health. That’s why I do it.” HEALTHY EATS “I’m a clean eater. Dave and I live together and it’s good because we both have similar attitudes to food, but it’s tricky because I’m vegetarian. We’ll…

DEAD LIFT Hold a pair of dumbbells in front of your thighs, feet hip-width apart (a). Push your hips back and bend your knees slightly, then hinge forwards and lower weights to your shins, keeping them close to your body (b). Pause, then squeeze glutes to return to start. That’s 1 rep. Do 12. FRONT SQUAT Hold a pair of dumbbells at your shoulders, elbows bent, with feet hip-width apart (a). Sit your hips back and bend your knees to lower into a squat (b). Press through your heels to quickly return to standing, squeezing your glutes at the top. That’s 1 rep. Do 12. DUMBBELL FORWARD LUNGE Hold a pair of dumbbells at arm’s length, palms facing your body (a). Step your right foot forwards and bend both knees…

For all-round health Green tea This hero sip is high in antioxidants, which reduce the risk of disease, while studies suggest it may also lower cholesterol and increase concentration. Now that’s a win! For a sweet sleep Chamomile tea Drinking a herbal tea at night can help your body relax for bedtime. Chamomile contains the antioxidant apigenin, which has a natural sedative effect. For a digestion fix Peppermint tea A good post-meal chaser. It’s thought to enhance the flow of bile, which your body needs to digest food. Or, grab a bottle of kombucha – the fermented tea that contains probiotics for gut health. For energy Black tea A cup of this contains about 30–50mg of caffeine (compared with about 200mg in a standard espresso shot), so it’s a gentler…

My mum and I are close. We talk almost every day. But, until recently, I didn’t even know she had gone through menopause. In fact, I didn’t think about menopause at all. It was something that happened to old women. Sure, it would happen to my mum and to me, I supposed at some point, but that wouldn’t be for ages. Years. Possibly decades. And when it happened, I imagined it would be a relatively straightforward thing. No more periods, obvs. Maybe a hot flash or two. But mainly: no more periods. End of story. I could not have been more wrong. “Things I know about my mum without having to ask: her coffee order (skim cap), the way she likes her G&Ts (heavy on the gin, thanks for asking),…

Kind of ratatouille SERVES 4 THIS TASTY ONE-PAN WONDER IS A GENIUS WAY TO RECYCLE LEFTOVER ROAST VEG AND TURN THEM INTO A WHOLE NEW MEAL. YOU CAN ALSO USE IT AS DIY PASTA SAUCE! ◆ 60ml olive oil ◆ 1 red capsicum, cut into chunks ◆ 1 green capsicum, cut into chunks ◆ 1 small eggplant, cut into chunks ◆ 2 cloves garlic, crushed ◆ 500g roasted vegetables (mix of red onion, capsicums, eggplants and mushrooms) ◆ 400g basic tomato sauce, unblended ◆ 2 tsp sugar ◆ Juice and zest of 1 lemon ◆ 30g fresh basil leaves ◆ Salt and freshly ground black pepper ◆ Crusty bread, for serving 1. In a large pan, heat the olive oil and saute the capsicums and the eggplant for 10 mins.…

FALSE “There’s no evidence in humans linking celery juice consumption to improvements in gut healing. If anything, it may worsen IBS symptoms as celery is high in FODMAPS.” TRUE “Packed with vitamins A, K, C and B, calcium, iron, magnesium, potassium, folate and phosphorus. Celery’s also hydrating. But you don’t have to juice it for these benefits!” NAH “You have the only detoxing system you need – a liver. Celery juice doesn’t detox the body, liver or bloodstream. It also doesn’t change the body’s pH levels.” TOO RIGHT “A good source of antioxidants. Plus, one cup of celery juice provides roughly 4g of fibre which can assist with blood-glucose control, blood-cholesterol levels and also with satiety.” 3 THE NUMBER OF YEARS YOU COULD DELAY THE ONSET OF ALZHEIMER’S DISEASE BY…

Lace Up, Lighten Up Not into meditation? No worries. Whip out your sneaks instead. Running for just 15 minutes had a better effect on people’s mood, concentration and attention span than undergoing a relaxation practice for the same amount of time, found a new study in Acta Psychologica . Why the bonus? While those who meditated were indeed calmer afterwards, they reported feeling groggy and tired. Runners, on the other hand, experienced a surge in energy, putting literal pep in their step. SOCK IT TO ’EM Compression socks. Not just your mum’s sartorial choice for flights – turns out the circulation-promoters could do your workout a solid, too. When James Cook University researchers asked a female soccer team to wear sports-compression stockings during a match, the players…

As far as general life goes, it’s rarely advisable to skip. Skip lunch and you’re bound to demolish a jar of nut butter while cooking dinner. Skip a pap test and you’re playing fast and loose with your health. But, should your fitness goals sit firmly in the camp of cardio improvement and max kilojoule burn, skipping as a form of exercise comes highly recommended. Here’s why: “Skipping is a fantastic method for training power, speed and endurance, with key benefits for ankle, pelvic and knee stability,” says trainer Corinne Naomi. That’s why skipping is a popular feature in CrossFit WODs (mastering double unders, where you spin the rope around twice per jump, is a badge of honour) and has long been a fave among boxers looking to boost balance,…

SESSION ONE Complete the circuit 3 times using a standard skipping rope, resting for 1 minute between circuits. BASIC BOUNCE 1 minute WALK-OUT PUSH-UP 30 seconds SKIER 2 minutes WALK-OUT PUSH-UP 30 seconds FORWARD AND BACK SKIER 2 minutes BURNOUT 1 minute SESSION TWO Complete this more demanding circuit 3 times with a heavier rope, resting for 1 minute between circuits. BASIC BOUNCE 1 minute FIGHTING BURPEE 30 seconds SIDE STRADDLE 2 minutes FIGHTING BURPEE 30 seconds FORWARD AND BACK SKIER 2 minutes BURNOUT 1 minute…

HOW TO Keep Sessions Fresh COURTNEY HANCOCK, 30 Having begun her career at just 17, Courtney Hancock has stood on nearly every podium she’s competed for. She’s won three Ironwoman Series and nearly 25 individual and team events at the Australian Titles. Whoa. But, for the veteran competitor in her 13th year in the sport, staying motivated can actually be surprisingly challenging at times. “When I was 18, it was very new and fresh,” she recalls. “But when I was 26, it hit me: I had achieved everything that I wanted to.” Courtney spent a year or so training less and lacking motivation … and as a result lost her Ironwoman title from the previous year. It was definitely a major wake-up call. “That was the year I needed to…

If you want to do even more to combat plastic pollution, then get ready to get acquainted with these two terms. The ‘strawkle’ was invented at Sydney’s Manly Cove, when a resourceful group of women went snorkelling to retrieve plastic straws from the shallow waters. Why? They’re super-hazardous to rare sea creatures. Nixing straws is even more important since Manly Cove is also home to a rampant population of fairy penguins – it’s the last mainland breeding colony in NSW. – in addition to local octopi (the somewhat ridiculous-sounding plural for octopus) and delicate seahorses. ‘Plogging’ is claimed by the Swedes, although countless groups around the world have been picking up rubbish while on a run, just without such an enticing name. It’s a blend of ‘to jog’ and ‘to…

Next time you’re telling your happy-in-love friend about an argument with your partner and she responds with, “We, like, never fight,” hold back the eyeroll. Why? Couples who argue effectively report feeling more satisfied and have a greater chance of sticking together for the long haul, according to recent research*. How come? “Conflict provides a valuable opportunity for two people to understand how they can be better partners to each other,” says Holly Parker, clinical psychologist and author of If We’re Together, Why Do I Feel So Alone? “A lack of arguing may mean partners are shoving issues under the rug or are too complacent, but either way it’s impossible for a relationship to grow without acknowledging areas of improvement.” We’re not talking weekly blowout fights here. If you are…

VITAMIN a “Known as retinol, it smooths texture by speeding up your skin-cell turnover process and increasing collagen production,” says derm Joshua Zeichner. Elizabeth Arden Retinol Ceramide Capsules Line Erasing Night Serum, from $75 VITAMIN b Niacinamide (aka vitamin B3) can brighten your tone and minimise breakouts “by regulating both pigment and sebum production”, says celeb facialist Renée Rouleau. Alpha-H Essential Skin Perfecting Moisturiser SPF15, $59.95 VITAMIN c Fade dark spots and hyper-pigmentation with this antioxidant. “It suppresses melanin activity (both lightening pigment and preventing it from forming) and stops existing spots from getting darker,” says Rouleau. Peter Thomas Roth Potent-C Targeted Spot Brightener, $81 VITAMIN d “Applied topically, this antioxidant can help protect skin from environmental aggressors, like UV rays and pollution,” says Zeichner. Murad Multi-Vitamin Infusion Oil, $122…

BIKE PANTS COVER-UPS CROPS T-SHIRTS SHORTS SPORTS BRAS BRUNCH TRAINERS BACKPACKS WORKOUT TRAINERS SINGLETS TIGHTS…

01 Health hacking It all sounds very Nineteen Eighty-Four, but health tech is evolving faster than you can say George Orwell. The aim? To keep you out of your local GP. While in the past few months, we’ve been debating privacy concerns over the government’s online My Health Record scheme, over in the UK, their government has partnered with Amazon with a view to relaying health advice via the dulcet tones of Alexa. In Silicon Valley, Apple has been busy patenting blood-pressure tracking technology, as well as a pair of headphones to monitor the maximum amount of oxygen you can use during exercise. Elsewhere, engineers at Rutgers University, New Jersey, are developing sweat-analysing microchips. Integrating them into your tracker will mean non-stop monitoring of bacteria, viruses, environmental pollutants and signs…

How many times have you snacked today? Should be easy to work out but, for many of us, it isn’t so simple. There was that handful of sultanas in the car. And the chia pot in your morning meeting. The popcorn at 2pm, the nuts at 4pm, that quick granola bar to see you through F45... you get the picture. With the aim of eating healthier, we’ve replaced three big meals with more frequent snacks. Problem is, they’ve become too frequent: many of us now eat up to 15 times over the course of 15 hours, according to a study in Cell Metabolism. And surprise, surprise – the same research found that non-stop chomping has nothing to do with hunger. “There’s definitely a smart way to snack,” says Dr Lisa…

Prioritise your plate For reals, is there anything the Mediterranean diet can’t do? According to a fresh study from the UK’s University of Leeds, the approach (which is high in oily fish and legumes) may help keep menopause symptoms at bay by nearly three years. A diet high in starchy carbs? Linked with an earlier start. Inject some Om Incentive to book that yoga class 10-pack? Regular practice may help ease symptoms, increase cognitive function and boost confidence and overall wellbeing in menopausal women, write researchers in the Journal of Mid-Life Health. Mat at the ready.…

Basic tomato sauce ◆ 2kg ripe tomatoes, roughly chopped ◆ 100ml extra-virgin olive oil ◆ 60ml balsamic vinegar ◆ 4 tsp sugar (or coconut sugar) ◆ Salt and freshly ground black pepper 1. Preheat the oven to 200°C. 2. Place the chopped tomatoes onto a baking tray and drizzle evenly with olive oil and vinegar. 3. Sprinkle with sugar and season very well with salt and pepper. 4. Roast in the oven for 1 hour, stirring every 15 mins. Allow the edges of the tomatoes to char slightly, as this gives a delicious roasted flavour. 5. Remove from the oven and allow to cool on the baking tray. 6. Put aside 400g if you’re making the ratatouille. Blend the remaining tomatoes until smooth. It makes about 1 litre. 7. Refrigerate…

FEM FINANCE We retire with an average of 47 per cent less savings than men, so we’re on board with new female-focused superannuation fund Verve Super. It’s aiming to close the super gap with services and investments that support women. vervesuper.com.au NATURAL GLOW What’s better than a tan? A fake one. Tan Tootie is a non-toxic self-tanning mousse that uses – wait for it – sugar beets to deliver a deep faux glow, and green-tea extract for a firm finish. tantootie.com FLAVOUR FIX Treat your sweet tooth with Lori’s Wholesome Pantry cookies. They come in delish, home-style flavours, such as carrot cake and apple crumble, but they’re made with whole foods and sans gluten, soy or dairy. wholesomepantry.net.au WHITE OUT White shirts are a…

BUTTING HEADS We’re more likely to suffer from migraines than blokes – and there’s a new theory why. The University of Arizona research suggests men could have four times more NHE1 brain cells than women. So? The fewer the NHE1 cells, the more pain signalled to the brain. If you’re suffering, consider acupuncture – a Cochrane review concluded at least six sessions could be a valuable part of migraine treatment. A sharp solution, indeed. Pose Away Pain If you’re wrangling period cramps and the medicinal Cadbury’s block isn’t cutting it, might we suggest booking into a yoga or stretch class. After reviewing studies on more than 2300 women, a team from Western Sydney University’s NICM Health Research Institute ranked three period-pain-tackling therapies in order of effectiveness. Low-intensity exercise came out…

WTF is... Intuitive Eating? Heard of this one but not quite sure what it is? It’s a cousin of mindful eating, which encourages you to be conscious of the reasons you’re chomping and the sensations you experience as you do (like the taste of the apple or the sound of its crunch). This type, though, is all about tapping your body’s built-in regulatory systems (feelings of hunger and fullness) to decide what, how much and when to eat. Paying attention to your intuitive cues can lead to less emotional eating and improved self-esteem, research in the journal Eating Behaviors shows, and has been linked to a lower BMI (likely because it’s more sustainable than counting kilojoules). Fascinating! To master it, rate your satiety on a scale…

Keep your jumps low to the ground, knees soft, and stay light on your feet to minimise impact. Think float like a butterfly, not land like an elephant. Your arms should be at a 45-degree angle to your body, elbows pulled into your ribs. The further your hands are from your body, the shorter the rope. Rotate from your wrists, rather than your shoulders (unless you’re using a heavier rope, in which case, rotate with your forearms). Skipping is an abs exercise as much as anything else, so remember to keep your core engaged, okay? Heavier ropes will force you to do so.…

1 Give it 10 Not feeling in the mood isn’t necessarily a sign that your body is too tired to exercise. If you’re not up for the 5km you had planned, try five minutes of jogging instead. Committing to five to 10 minutes is a simple way to gauge where you’re at, says certified strength and conditioning specialist Matt Berenc. More often than not, you’ll quickly fall into your usual groove once you get moving. Still dragging your heels? Consider that your sign to call it a day. 2 Picture the afterglow Think back to how you felt after your last fantastic workout. “When we focus on the aspects of exercise that we love, we get a spike in motivation,” says Brian Cain. That’s especially true when we bask in…

Moringa A serving of this smoothie scene-stealer packs a mix of protein, vitamins B6, C and A, iron and magnesium. According to a 2017 review of the peppery-tasting leaves of the tropical moringa tree, published in the journal Antioxidants, it may also be beneficial in several chronic conditions, such as high blood pressure and diabetes. Downside: it also contains antinutrients, which can reduce protein and mineral absorption. TRY IT: Mix ½ tsp with lemon zest, sea salt and olive oil, then drizzle on raw kale and bake for kicked-up veg chips. Curcumin The compound behind turmeric’s yellow hue may help reduce symptoms of inflammatory issues. Plus, according to researchers from Swinburne University of Technology, the slightly sharp-tasting spice may also have the potential to improve cognitive function, but it’s early…

Apps, smartphones, computers ... oh, how we heart you. You track our sweat sessions, get us from A (the office) to B (new burrito place) and make working from home a legit thing. But, are we too reliant on our digi mates? You know it. A Lonergan Research report found we spend an average of 9.4 hours every day with our faces glued to screens (that’s more time than we spend sleeping!). That level of plugging in can be physically taxing (sorry, neck), but the biggest impact could be on our mental wellbeing. Social media overuse is linked to loneliness, in part because when we’re swiping and scrolling, we’re not connecting with the world around us. The solution? Not ditching gadgets (let’s not be silly) but using them, well, smarter.…

Why Protein Matters …IN YOUR DIET Sure, you already know piling your plate is a winner for your bod. Turns out, the same goes for your mane. “The macronutrient, along with its building blocks and amino acids, are critical for hair growth and the formation of keratin – your hair’s main structural component,” explains dietitian Amy Goss. “Consuming animal protein is the best way to get your daily dose of strand-strengthening amino acids, but if you’re vegetarian or vegan, certain meat-free proteins [such as soybeans and quinoa] will give you what you need.” Physician Gabrielle Lyon adds, “When it comes to quantity, aim for 30 grams of protein three times a day for optimal hair health.” Signs you’re probably not hitting the numbers? Frizz, lack of shine and hair loss.…

It’s the celebrity showdown you never saw coming: in one corner, the Kardashian-Jenner juggernaut, rapper Cardi B and a squad of taut, toned Instagram influencers; in the other, British actor and presenter Jameela Jamil. The beef? Tea. In case you’ve quit Instagram and missed it, tea recently transformed from an innocuous hot drink to a powerful weight-loss aid, raved about by social media’s biggest stars, who leverage their following to promote 14- and 28-day ‘teatoxes’ as a shortcut to a flat tummy. It’s true that teatoxes, detox teas, skinny teas and fit teas aren’t news, but the social media spin and subsequent slap-downs are. The war of words has even made its way beyond the social media realm, as Jamil, star of Netflix sitcom The Good Place, goes after big-name…

THE HAPPY SNACK COMPANY ROASTED CHICKPEAS, $5.49 FOR SIX PACKS, HAPPYSNACK COMPANY.COM.AU Perfectly portioned in 25g packs, and a great source of fibre and protein to boot! They’re also nut- and gluten-free so safe for kids’ lunch boxes. CARMAN’S SUPER SEED & GRAIN CRACKERS – ANCIENT GRAIN & CRACKED PEPPER, $3.80, CARMANS KITCHEN.COM.AU Low in salt, a source of protein and fibre, plus low-FODMAP, gluten-free and vegan if you have dietary needs. Pair with your favourite dip or cheese. Done! UPLIFT FOOD DAILY UPLIFTER, $44.99, UPLIFTFOOD.COM A prebiotic and protein powder loaded with fibre, including resistant starch. Mix with milk or water, or add to smoothies and protein balls. FREEDOM FOODS CRAFTED BLENDS SALTED TOFFEE CARAMEL POPCORN, $3.60, FREEDOMFOODS.COM.AU Sweet but not…

MOVE IT Sport luxe or athleisure? You’ll find it at Myer, home to the world’s leading active and athletic wear brands including JAGGAD, Adidas, Nike, Champion and more. Visit myer.com.au SUPPORT BRAIN HEALTH Melrose Omega DHA + MCT Oil is a blend of high-concentrate DHA fish oil formulated in an ideal ratio for brain health and rich in omega-3. Use daily to increase mental clarity and reduce brain fog. RRP $59.95. Visit melrosehealth.com.au SOOTHING SKIN CARE La Roche-Posay Toleriane Ultra intense dermatological moisturiser offers soothing hydration for ultra-sensitive, allergy-prone skin. Neurosensine™ provides immediate, lasting relief and calming La Roche-Posay Thermal Spring Water naturally soothes. Visit laroche-posay.com.au HEALTHY ON THE INSIDE Healthy Care’s Grape Seed Extract high-quality formula helps to maintain the health of capillaries, assists in the maintenance of a…

BREAKFAST NOURISHING BREAKFAST BOWL SERVES 2 ◆ 1 sweet potato, peeled and sliced thinly lengthways ◆ 2 tbs coconut oil, melted, plus extra as needed ◆ Sea salt and freshly ground black pepper, to taste ◆ 2 heaped tbs blanched almonds ◆ 2 garlic cloves, chopped ◆ 2 spring onions (scallions), chopped ◆ 250g (2 cups) sliced green beans ◆ 450g kale, stems and spines removed, roughly chopped ◆ Handful baby spinach leaves ◆ 2 eggs ◆ 370g (2 cups) hot cooked brown rice ◆ ½ continental (long) cucumber, spiralised into noodles ◆ 1 avocado, peeled and sliced ◆ 2 sheets nori, torn, or handful dried nori strips ◆ Toasted sesame seeds, for sprinkling (optional) DRESSING ◆ 65g (¼ cup) tahini ◆ 60ml (¼ cup) filtered water ◆ 60ml (¼…

Chasing growth is vital “I adored living on the Central Coast, but for further self-development I needed to step outside my comfort zone. [A new career chapter] comes with many challenges – you doubt yourself, it’s scary, it’s new – so I’d reach out for help. Whenever I felt overwhelmed or unsure, I’d call my mum or nan. Having people who believe in you does wonders. I feel very humbled to be a founding Barry’s instructor [in Sydney]. Not only has it pushed me as a trainer but as an athlete. It spiked my passion for running and made me stronger in the gym. It’s empowering seeing the way the workouts make my clients feel.” Flip your wellness script “When we think of ‘diet’ and ‘exercise’, negative connotations can often…