Innholdsfortegnelse for January 2023 i Women's Health Australia

The other weekend I found myself in a scenario that was REMINISCENT OF MY PRE-MUM LIFE: I was at a nightclub, positioned right in front of the speakers after working my way through the crowd, dancing (read: vigorously jumping around) to techno. It was so much fun that I didn't want to leave and my husband had to drag me home at 3am on this rare night off from parenting. You know what wasn't so much fun? The hangover the next day. Yuck. But the cool thing is, there are already a bunch of people who have cottoned on to the wellbeing benefits of dancing and a re RECLAIMING RAVES for those of us who love the clubbing scene but “need to be sharp and useful at the weekends”. Picture:…

01/ BEER FEAR “Alcohol increases the stress hormones that make depression worse,” says Professor David Nutt, author of Drink? The New Science of Alcohol and Your Health. He notes that while withdrawal can temporarily lower mood further, you should start to experience better mental health around the two-week mark. 02/ DREAM ON Booze actually boosts slow-wave sleep (the deep kind) for the first few hours, as it increases production of the sleep-inducing chemical adenosine. But when that subsides, you're more likely to wake up ahead of schedule. Swap to a G&free, though, and your sleep pattern will thankfully begin to stabilise. 03/ SEEING RED That rosé flush, is the result of vasodilation, “the widening and bursting of blood vessels under the skin,” says Nutt. Alcohol's dehydrating and inflaming properties also…

It's not unusual for kids to zone out during class, but had Angie Scarth-Johnson's teachers known where her mind was wandering, they might have been more concerned. “I'd be picturing how I could climb the walls of the school - where I'd put my hands and feet,” recalls the now-18-year-old, an athlete for The North Face, from her home in NSW's Blue Mountains. “I've always had the urge to be up high. I'd climb trees, I'd climb the cabinets in my house and, when I went swimming with my sister, I'd try to work out how to climb this huge wall by the pool that was lined with rock tiles. I'd compete against myself to get higher and higher and that's still what drives me today.” When, at seven years…

What do you think of when you hear the word ‘fuel'? Many of us picture an athlete, getting their nutrition on point to power their bodies through a race, match or comp. But it's not only sports pros who need to think about eating enough to fuel themselves – it's just as vital for the rest of us, and underfuelling is something we might not even realise we're doing. “If you're restricting your [kilojoules] for a few days a week – thinking you're being ‘good' after the weekend, for example – you're likely to be underfuelling,” says Professor Tegan Cruwys, a researcher on the psychology of restrictive eating at the Australian National University. Inadequate fuel can also relate to a lack of essential nutrients in your diet, whether it's “cutting…

Last year, I returned from an 800km backpacking trip across Colorado. It was my longest solo trip to date and I felt strong, capable and independent. But those feelings of self-sufficiency and accomplishment were background noise as I stared at myself in the mirror, in awe of what 23 days of intense physical output had done to my body. My legs were toned, my stomach was defined. Yet, even as I was (finally) proud of my appearance, I berated myself, thinking: ‘Why do you care? You were strong before this trip; why does this matter so much?' I knew my actual accomplishments were more important than how I looked, but I was unable to separate the two. Unfortunately, I'm not alone in my (reluctant) tendency to favour style over substance.…

ELEVEN AUSTRALIA DRY FINISH TEXTURE SPRAY $27.95, ELEVEN AUSTRALIA.COM Expect products in biodegradable and recyclable packaging, along with vegan and palm oil-free formulas made in a solar-powered facility. Plus, all collateral, such as printed cards, are produced with recycled materials. FRANK BODY CAFFEINATED SCALP SCRUB, $20, FRANKBODY.COM Remove scalp build-up with a vegan physical exfoliant made using coffee, rosemary and peppermint. Frank is all about sustainability steps, from its packaging materials to ingredient sourcing. Its Aussie HQ is also powered by 100 per cent renewable energy. GARNIER FRUCTIS ALOE VERA HAIR FOOD 2 IN 1 SHAMPOO BAR, $16.95, CHEMIST WAREHOUSE.COM. AU The brand's ingredient list is 65 per cent biobased or derived from abundant minerals, and aims to reach 95 per cent bio-based by 2025. They're also striving for zero…

1/ Take it Slow You'll remember your dream better if you think about and replay it after waking up. This commits it to your long-term memory. Give yourself a minute or two in the morning to recollect any images from the previous night. 2/ Hit Refresh If nothing comes back, try changing positions. “If you woke up on your back, turn onto your side to see if anything returns. If you remember something, even a vague feeling, a static image, write it down, and keep doing this on a daily basis,” tips Zadra. 3/ Try Speaking Not a writer? “Dictating them to a speech-to-text program makes it fast and easy to record your dreams,” says Barrett. It boosts recollection too. You can use apps like Dreams and Oniri, which will…

Host a Money Salon Financial writer Alex Holder's advice? Host “a drunk rant with purpose”. Gather friends, wine and nibbles and focus all chat on money - like a book club for your bank accounts. Start with universal topics such as HECS-HELP loans, then segue into money dreams and worries. Saying things out loud offers clarity and dissolves shame. Swerve Righteousness It's easy to judge a flatmate for making an impulse buy when their rent's late. But this is like judging someone for their diet - not helpful. More useful is encouraging them to talk about their situation. Questions such as, “Earlier you said that…” and “Then what happened?” can be more productive than advice (unless they ask for some). Bea Plan-Setter To rein in your social circle's spending, offer…

FOOD HUB Weekend lunches with mates are about to get a whole lot more epic, thanks to these recipes from Alice Zaslavsky. The writer, broadcaster, cook and culinary tastemaker's new book, The Joy of Better Cooking, is a delicious masterclass in enjoying great food with those you love. Let's eat! FIVE-SPICE TEMPURA WITH MYO CHILLI OIL SERVES 4 Use this tempura batter for any of the bougie brassicas or your usual suspects such as regular cauli or broccoli (split the florets in half lengthways to help accelerate the cook), as well as tofu, mushrooms or even seafood. For the best effect, make the chilli oil at least the night before. GOOD TO KNOW If caulini and broccolini aren't available, slice a head of regular cauli or broccoli into fork-sized bits,…

WHY WE LOVE IT It's hard not to feel love for a move that encourages your major muscle groups to fire on all cylinders. Kick-throughs get extra bonus points for being a trainer favourite, too: “I love that they challenge my entire body and I'm forced to move in a coordinated manner,” says strength coach Kehinde Anjorin, who demos the drill here. The real, ahem, kicker, though, is that because the move engages your upper body and lower body and requires you to balance on one hand and leg at times, it's going to do a lot of pretty fab things for your core - like working it from all angles. Start off slow to master your form, then pick up the pace to gain heart-pumping perks. HOW TO DO…

01 SET A LATER ALARM Much is said about exiting the office promptly but early-morning presenteeism is a problem too, with habitual overtime linked to lower productivity. The world won't fall apart if you're not at your desk for 8am – as Rajesh Nair, a consultant urological surgeon, knows. “There are days when you'd ideally like to get into work early,” he says. “But there are those days when you have to be in early, and knowing the difference is key.” When a later start means a stronger performance, Nair has his priorities in order. 02 Wind Down Musical theatre whiz Kirby Burgess stars in Cruel Intentions: The '90s Musical, touring the Gold Coast, Sydney and Melbourne from January. After late shows, she unwinds with a calming ritual “to signal…

LET'S BREAK DOWN … NUTRITION ADD TO CART CARROTS These are high in fibre (the GOAT for gut health) and rich in carotenoids, which are key for an immune system that functions well. With the exception of, perhaps, J.Lo, few things have the staying power of the Mediterranean diet. Leaning heavily on fruit and veg, whole grains and legumes (lentils, beans and the like) it is among the most studied ever and consistently comes out top in round-ups of the world's best diets – most recently in 2021. But now, another way of eating is threatening to steal the crown. The Nordic diet, you won't be surprised to learn, is based on traditional foods from Norway, Denmark, Sweden, Finland, Greenland and Iceland. You can expect a high intake of fruits, native…

NORTHERN TERRITORY ANANGU COUNTRY Gaze at Uluru Beyond the Field of Light Begun as a temporary art installation, now an unmissable part of the Uluru experience at night, Field of Light is the work of artist Bruce Munro. It consists of 50,000 poppy-like stems topped with lit, frosted glass, with Uluru as a backdrop. It's known as 'Tili Wiru Tjuta Nyakutjaku' by locals, which means 'looking at lots of beautiful lights'. SEE IT: Advance bookings through your hotel or Yulara Visitor Centre are essential. SOUTH AUSTRALIA NGARRINDJERI COUNTRY Seethe Salty Seascapes of Coorong National Park On the Limestone Coast, the mesmerising Coorong National Park is a fecund lagoon landscape curving along the coast, reaching 145km from Lake Alexandrina to Kingston SE. It's a complex environment of soaks, saltpans, stinky inlets,…

NAGI MAEHASHI is a green smoothie drinker, major multi-tasker and the culinary whiz at the helm of Recipe Tin Eats THINK DIFFERENTLY 01 Streamline Your Foodie Focus “A common cooking misconception is that you need a lot of ingredients, or gourmet ones, to make really tasty things. Not true! (Just try my three-ingredient Honey Garlic Chicken or four-ingredient Fish with Lemon Butter Sauce.) I shop where you shop - at normal grocery stores. As for timesaving moves in the kitchen, use a sharp knife for faster, safer chopping, and keep your most-used sauces-oil, vinegar and soy sauce, for example - close to your primary workspace.” 02 Motivation Fuels Productivity “What drives me each day? That this is my own business, that the revenue funds my food bank RecipeTin Meals, and…

STYLE 1. SUPPORT SAVIOUR Under Armour UA HOVR Phantom 3, $220, underarmour.com.au Pillowy panels paired with a firm, foothugging fit and propulsionboosting energy return make this pair a top choice for those wanting extra zing from their shoe. 2. THE WEEKEND WARRIOR Ecco Therap, $249.95, au.ecco.com Snug, soft and incredibly comfy with shaping technology, this 'wear everywhere' style is great for carrying you through errands, brunch, the school run and everything in between. Plus, the elastic lacing makes them effortless to slip on (and off). 3. FOR CROSSFIT Nike Metcon 7, $190, nike.com/au With a wide, flat base and weightdistributing inner plate, this sturdy shoe is well-suited to the demands of CrossFit. Plus, shoelaces stay secure all session with a clever built-in hook-and-loop closure tab. 4. A TRACK - AND -…

Dream dictionaries can provide basic guidance on interpreting symbols, but the answer ultimately comes from your experiences (Lawson recommends the book Inner Work, by Robert Johnson, for how to get started). That said, researchers have identified some common themes, which can send you down the right path. Here, a few of the ones they see all the time… Being Chased You could be scared for your physical or mental wellbeing, says Zadra, or even worried about a deadline or relationship you want to get out of. This dream could also convey a sense of suffocation. The identity of the pursuer matters too. Maybe it's someone you know who represents parts of yourself that you dislike. Discovering a New Room This is almost always a positive dream, according to Zadra. A…

FOOD HUB GARLIC-CITRUS OIL TOTAL 5 MINS MAKES 165ML 3 garlic cloves 1 lemon, halved ½ navel orange, peeled 125ml olive oil 1 Blitz the garlic, lemon (rind and all), orange and olive oil in a blender until smooth. Strain and discard the pulp. Keep in the fridge for up to 2 weeks. KEBAB TIME Use your garlic-citrus oil to give your protein of choice (chicken works well) a taste upgrade everyone will love. 1 In a large bowl, toss 80ml of your garlic-citrus oil and ½ tsp each of salt and pepper with 680g skinless chicken breast (cut into 4cm pieces). Refrigerate for 30 mins. 2 Thread the chicken pieces on to skewers and grill on medium, turning occasionally, for 5 mins. 3 Continue grilling, basting with the remaining…

WARM UP NUTRITION 56 WHEN STUDY PARTICIPANTS ATE THIS MANY GRAMS OF ALMONDS DAILY, THEY ENJOYED AN INCREASE IN LEVELS OF BUTYRATE - A SHORT-CHAIN FATTY ACID THAT SUPPORTS GOOD GUT HEALTH. PLUS, THEY SCORED MORE NUTRIENTS INCLUDING FIBRE. SOURCE: AMERICAN JOURNAL OF CLINICAL NUTRITION WH SNACK HACK RAISE THE BAR Struck by the 3pm slump? Herbalife 24 Achieve Protein Bars pack 2og of protein - we'll have a choc chip cookie dough, please. $7.80, herbalife.com.au A mainstay of Eastern healing practices for millennia, adaptogenic mushrooms are popping up in coffees, energy bars, you name it. So, do the potential benefits actually stack up? Adaptogens are herbs, roots and mushrooms used in Chinese and Ayurvedic medicine that are thought to help your body ‘adapt' to physical, chemical and biological stressors (think:…

HEALTH 01 Give Your Eyes a Lunch Break “The popular 20-20-20 rule says you should look away from your screen every 20 minutes at something 20 feet away for 20 seconds to relieve digital eye strain. But if the only counting you're doing is items on your to-do list, try this instead. Close your eyes for 10 minutes on your lunch break while you listen to a meditation app. Your eyes get tired with intense use; closing them is like taking a rest between sets during a workout. Headspace equals eye space.” Our digital-first lives have opened our eyes to the health of our corneas – and it's not looking good. In fact, according to one poll*, 42 per cent of working adults reckon more screen time during the pandemic…

“I'm feeling really good; it feels a lot different this time around,” Kayla Itsines tells WH. The co-founder of fitness platform Sweat is expecting baby number two in early 2023, and it's like a whole new ball game compared to her first pregnancy, with daughter Arna, now three. Back then, the star trainer's workouts included, “lying down on the floor stretching, walking when I could, or they were non-existent. I had morning sickness and nausea until about 26 weeks, so I wasn't able to train much at all. I am so grateful that I'm able to be active and move my body more this time around.” It's Kayla's polar-opposite experiences - plus requests from her community - that motivated the 31-year-old to create Sweat's first pregnancy exercise program, which launched…

Lisa Messenger is the OG career slashie. The Aussie entrepreneur, 50, is the creative director of marketing for The Messenger Group as well as CEO and founder of the Collective Hub a multimedia lifestyle platform that's expanded to the US, with stores selling its covetable, motivational merch. She has authored and co-authored 24 books; shares her wisdom at events and conferences all over the world; and has a devoted community of 155k-plus followers on Instagram. We phoned the Pureology ambassador in California's Venice Beach (where she and her partner have temporarily relocated for work) to dig deep on how to tap into creativity and why it's great not to be the smartest person in the meeting room… I DIVIDE MY DAY INTO TWO “Pre 10am is me-time. I go to…

BEAUTY Back in the 1980s, the haircare industry did the planet a solid: chemicals in aerosol cans were burning a hole in the ozone layer, so under an international agreement, products like hairspray began to be remade without the nasties. Today, that hole is the smallest it's been since it was discovered. Fast forward a few decades and, while big hair may have had its day, we still love our styling prods - many of which have been quietly impacting the earth in more subtle ways. “Every product we wash, condition, colour and style our hair with ends up in our waterways,” says Cathy Tolpigin, an eco hairstylist and founder of sustainable brand directory The Green Edit. “Many of the ingredients used in haircare products are not biodegradable and may…

“I have an idea…” says Hilary Duff's daughter, Banks, her finger tapping her mouth. “Can I have a treat?” The now-four-year-old child tilts her blonde head to one side as her mother looks upon her with some amusement. “Did you eat any vegetables for lunch?” Hilary asks. Banks says yes, though Hilary suspects otherwise. But who can deny a little indulgence in the face of such ingenuity? Banks scampers out of view on Zoom and Hilary, left alone in her bright and airy bedroom, shakes her head affectionately. The 35-year-old is the mother of three children. Besides Banks, she has son Luca, 10, from her previous marriage to retired hockey player Mike Comrie, and daughter Mae, one. When Mae was born, the baby took over her office, so now Hilary's…

FOOD HUB SERVES 2 SERVES 4 PREP 20 MINS COOK 6 HRS + 45 MINS GOOD TO KNOW! Blue corn chips are higher in protein than regular corn chips. MEXICAN CHICKEN AND CORN Cooked in the slow cooker, this delicious number means the family can now enjoy Mexican in soup form. Use the corn chips to scoop up a satisfying mouthful. 2 tsp olive oil 4 chicken thigh fillets, fat cutoff 1 brown onion, finely chopped 2 garlic cloves, crushed 1.5 litres gluten-free chicken stock 3 tsp chipotle in adobo sauce 4 corncobs, husks and silk removed 400g can black beans, rinsed, drained 2 tbs fresh lime juice 85g sour cream Hot chilli sauce, to drizzle 2 spring onions, thinly sliced ¼ cup fresh coriander sprigs Lime cheeks and blue…