Your Year Yet: Williams

Your O NE
MONTH
FREE
Best
7
P9
START THE YEAR
EE
,S
LY
STRONG WITH
PP
A
THE KIC
S
N
IO
APP
Year Yet
IT
D
N
CO
Quit-Proof Your Goals
With This Boss Advice
WILLIAMS
The No-Diet
Plan For
Healthy Habits
Short On Time?
Speedy Strength THE TENNIS
Gains This Way ICON ON
P42 HER NEXT
MAJOR MOVE
REAL-LIFE
“What I Learnt
From Having
LAURA
Babies
25 Years Apart”
Brain Fog
Is Real
– Here’s How
HENSHAW
O N B E AT I N G
To Fix It BURNOUT
AND BACKING
YO U R S E L F
Why More
Couples Are
Considering The Expert
A Sleep Divorce Guide To True
Self-Care
And The
Healthiest
Cooking Oil Is…
P34
ZERO-SULFATE & 100% VEGAN
PROFESSIONAL COLOUR CARE,
THAT CARES FOR YOUR HAIR,
AND THE PLANET.
WA R M U P
CONTENTS
p 21 BR AIN FOG IS REAL Here’s how to deal 34 HEALTHIEST COOKING OIL S From olive to
PHOTOGR APHY: KIMBER CAPRIOT TI. ST YLING: KRISTEN SAL ADINO
coconut42 SPEEDY STRENGTH GAINS Smash this total-body workout 45 QUIT-PROOF YOUR
GOAL S With pro motivation tips 53 “WHAT I LEARNT FROM HAVING BABIES 2 5 YEARS
APART” One woman shares her story 76 VENUS WILLIAMS How to ace life like a sporting icon
90 LAUR A HENSHAW On fitness and more, plus a special offer 98 NO -DIET PL AN FOR
HEALTHY HABITS Doable wellbeing moves you’ll love 104 RISE OF THE SLEEP DIVORCE Wide
awake next to a snorer? Read this 110 EXPERT GUIDE TO TRUE SELF- CARE Get ready for a rethink
11 WARM UP 21 HEALTH 29 NUTRITION 37 FITNESS 45 MIND 53 LIFE

61 BEAUT Y 71 SUB SCRIBE 73 ST YLE 76 FEATURES 117 FOOD HUB
4 wo me n s hea l t h .com . a u F E BRUARY 2023

WA R M U P
THE TEAM
On the cover
VENUS WILLIAMS
Photography On the cover

MAGGIE ZULOVIC L AUR A HENSHAW
Styling Photography
ELEVEN BY L AUREN SCHULZ
VENUS WILLIAMS
Styling
Hair ABBY BENNET T
RO MORGAN
Hair &
Make-Up Make-Up
K ARINA OROZCO MEG GUTHRIE
Venus wears Laura wears

ELEVEN BY VENUS WILLIAMS JAGGAD TOP; BONDI BORN BIKINI
SK ATER RIB DRESS, $118; BOT TOMS; TEVA SANDALS; BVLGARI
L ACOSTE SHOES EARRINGS; COROS PACE 2 PREMIUM
GPS WATCH FROM UP THERE ATHLETIC S
Lizza Gebilagin
Editor-in-Chief
Kara Byers
Executive Editor
(on maternity leave)
PA R A G O N
Amanda McCourt
Ian Brooks Jonathan Wright
Chief Executive Officer Creative Director President/Hearst Magazines
International
Lloyd O’Harte Alex Davies
Executive Director Managing Editor Kim St. Clair Bodden
SVP/Global Editorial
Natalie Ward & Brand Director
Commercial Consultant Nikolina Ilic
Digital Content Editor Chloe O’Brien
Chris Mathews Global Editorial
Partnerships & Isobel Larkin & Brand Director,
Integration Manager Young Women’s Group,
Audience Engagement Editor
Emma-Rose Greenwood Wellness Group,
Partnerships & Jessica Campbell Enthusiast Group,
Integration Manager Digital Content Writer Lifestyle Group
Evangeline McCowage
Content Activations Isabella Garrido WH Global Editions
Coordinator Senior Social Media Producer CHINA
GERMANY
Lee McLachlan
Zara Cronin JAPAN
Creative Services
Art Editor THE NETHERLANDS
Julie Hughes
POLAND
Subscription Manager Hannah Warren
subscribe@paragonmedia.com.au PORTUGAL
Sub Editor
(02) 9439 1955 SOUTH AFRICA
Iantha Yu SPAIN
Contributing Beauty Editor TAIWAN
UK
Alistair Watchorn US
Digital Imaging
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6
WA R M U P
ED’S LETTER
A
BIG
S TA R T
We thought we’d bring in the new
year in a big way with not just one
but two incredible covers. Because,
what better way to start 2023 than
with inspo from two of the most
influential women in the wellness
space? For the tennis fans, we have
the icon that is V E N U S W I L L I A M S ,
who’s returning to Melbourne for
the Australian Open and launching
her activewear brand EleVen on
our shores. We also have one of
our fave Aussie influencers on the
cover, L A U R A H E N S H A W , CEO and
co-founder of health and fitness
app KIC. These two women know
exactly what it takes to go after
their goals. Read Venus’ story on
p76 and Laura’s on p90.
But you don’t need Venus-level
goals to get the most out of this
issue. For some of us, it’s about
learning to P R I O R I T I S E T R U E S E L F -
C A R E (p110) or binning diets to
find sustainable ways to S T I C K T O
H E A L T H Y H A B I T S (p98). For others,
PHOTOGR APHY: STEVE BACCON; L AUR ANE SCHULZ; MAGGIE ZULOVIC .
HAIR: GR AEME CUMMING; MEG GUTHRIE; RO MORGAN . MAKE-UP: LEI
the focus could be as simple as

starting the day with a N U T R I E N T -
P A C K E D B R E K K I E (p117) or fitting in
S P E E D Y S T R E N G T H W O R K O U T S (p42) in Venus Williams
what otherwise is a hectic schedule. shares how she
Whatever your goals, think of finds happiness
Team WH as your support crew. on and off
TAI; MEG GUTHRIE; K ARINA OROZCO
the court
(p76).
LIZZA GEBILAGIN
Laura Henshaw
has your back
with tips on
avoiding
burnout this
year (p90).
H AV E YO U L I S T E N E D T O O U R P O D C A S T ?
My husband jokes that I’m nosy. But I’m legitimately curious about how people approach life,
especially when it comes to areas that I’d love to improve. If you’re just as inquisitive, check out
our podcast Uninterrupted by Women’s Health Australia. We chat to some big names (including
our cover stars, Venus Williams and Laura Henshaw) on how they do life. Steal their ways! That’s
the whole idea. Find us on Apple Podcasts (via the QR code), Spotify or your fave pod player.
FEB R UA RY 2023 wom enshealt h.com.au 7

ASK
WH
VES
LO
#WH
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“Meditation is the ability
to cease the mind at will,”
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meditation teacher. There are
many types, but all of them
aim to still what’s going on in
your head. As for mindfulness,
it means you’re consciously
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You could be mindful while more open about our 2023 travel agenda,
emotional boundaries reveals a Stayz trend
washing your face or making
What’s firing up the from the get-go, say report. Bring on the
coffee. Practise it by focusing
experts from the peace, quiet and
on the task, not just passively wellness world? Bumble app. awe-inspiring views.
going through the motions.
8
you’re getting the max out of
When Is It each movement. “Every single
one of those reps should be
Time to Up good form,” says PT Susane
the Ante on Pata. Absolutely nailing it?
Cool. There are a few quick
a Workout? ways to step it up from here,
starting with adding weight.
ANSWER
You can also up your sets; play
When you get into a regular with tempo (in each move, go
gym routine, it’s common to slowly on the way down and
hit a point when strength and fast on the way up – or vice
resistance training become a versa); switch to a different
little repetitive. First things move for the same muscle
first, do a targeted form group; or think about hiring
check for a few days. Make a trainer or finding a new
sure your technique approach altogether. The
is correct so biggest perk you’ll get from
pushing yourself harder?
“Confidence,” says Pata.
“You’re showing yourself
that you can do it.”
While it may
seem harmless, one
of Bröning’s studies found
it can lead to increased
attachment anxiety (feeling
insecure). But you can rebuild
your (ahem) connection.
Start small by only using your
phone in the presence of your
WTF
STUDIO 33; DANIELLE DALY. PROP ST YLING: ALEX MATA
partner when you really need

Is to, such as a family or work
emergency. Next, create no-
Phubbing? phone zones. “Lay out rituals,
boundaries and expectations,”
MENSTRUAL ANSWER
tips Bröning. When and where
PHOTOGR APHY: COLIN BEAGLE Y;
LEAVE Phubbing is when you feel are phones allowed? What’s a

Some Aussie unions dejected because your partner solid reason to text someone
are calling for paid
is spending quality time with during dinner? Once you’ve
menstrual and
their phone instead of you, got a plan, stick to it. Finally,
menopause leave, in a
says Sonja Bröning, a couple’s own up to your activity. Secure
bid to better reflect
therapist and professor of couples are transparent about
employee needs.
developmental psychology at why they’re on their phones in
Watch this space.
the Medical School Hamburg. the first place, she adds. WH
FEB R UA RY 2023 wom enshealt h.com.a u 9

Calilujah!
califiafarms.com.au | @califiafarmsau
Power
moves
Start
Exercise
Snacking
COMPILED BY ALEX DAVIES . PHOTOGR APHY: K AMIL /GALLERY STOCK .
Breaking up long periods

of sitting with bite-sized
activity ‘snacks’ (think: two
minutes of walking or
squats while you wait for
that meeting to start) can
help our bodies to maintain
muscle mass and quality.
SOURCE: JOURNAL OF APPLIED PHYSIOLOGY
11
WA R M U P
NUTRITION
IN A STUDY, WOMEN
ON A VEGETARIAN
DIET HAD A 33 PER
CENT HIGHER RISK
OF HIP FRACTURE
COMPARED TO MEAT
EATERS. SCIENTISTS
NOTE THE NEED FOR
FURTHER RESEARCH,
BUT SUGGEST THAT
DEFICIENCIES IN
NUTRIENTS – LIKE
CALCIUM – COULD
PLAY A ROLE.
WHATEVER YOUR
DIET, YOU CAN CHAT
TO A NUTRITION
PRO ABOUT
POTENTIAL GAPS.
SOURCE: BMC MEDICINE
POP
QUIZ
Is
‘Hanger’
Really a
Thing? The
F Word
A / Totally
B / Nah
ANSWER: A
Feeling ‘hangry’ Chances are you’ve
(aka, angry when heard of flavonoids.
you’re hungry) is not
in your head. A new These natural plant
study has become compounds (found in
the first to prove the black and green tea,
struggle is real.
Scientists found blueberries, apples and
a link between grapes) are known for
appetite and their health-supporting
emotion, with a
rumbling tummy properties. And in fresh
increasing feelings research by Edith Cowan
PHOTOGR APHY: LOUISA PARRY.
of irritability, anger University, older women with

and negativity, and
decreasing feelings a flav–rich diet were less likely
of pleasure. to have extensive calcification
SOURCE: PLOS ONE
in a major artery – a good thing,
since a build-up is a risk factor
for heart attack and stroke.
12 wo me n s h ea l t h .com . a u FE BRUARY 2023

RUBAIYAT
au.bulova.com
WA R M U P
H E A LT H
Tap into
Your
Social
Side
One for
the social
butterflies.
Scientists have
found the more
positive social
interactions
you have, the
better you feel
about yourself.
In fact, having
a chat with
a mate or
grabbing a
coffee with
a colleague
trumps
employment
and romantic
relationships
Clean
when it comes
to creating
a sense of
purposefulness
Screen
– a measurable
metric of a
person’s sense
of purpose.
SOURCE: WASHINGTON
UNIVERSIT Y IN ST. LOUIS
In icky news worth calling home

about: our smartphones are
PHOTOGR APHY: THE VOORHES/GALLERY STOCK; SHUT TERSTOCK
a potential hotbed of health-

hampering allergens. That’s the
latest from a small study in
Annals of Allergy, Asthma &
Immunology, in which scientists
found elevated levels of cat and
dog allergens (in the case of
pet owners) on phones as well A SHARP PENCIL
as other irritants. Your move?
= A SHARPER MIND
ACCORDING TO A STUDY OF THIS MANY
Clean your handheld mate often, PEOPLE, DOING CROSSWORD PUZZLES
ON THE REGULAR CAN ENCOURAGE A
including the case – ideally with BOOST IN COGNITIVE HEALTH.
wipes designed for the job. SOURCE: COLUMBIA UNIVERSIT Y
IRVING MEDICAL CENTER
14
WA R M U P
FITNESS
Workout
Upgrade
Heavy
STEP 1 STEP 2
Maintain
a neutral
spine
throughout
the move
Hitter
Work muscles head to
toe with variations
o n t h e d ev i l p r e s s – a
challenging (and fun)
compound exercise
WHY WE LOVE IT
It’s hard to find a muscle that this

modified devil press doesn’t engage.
Your core, chest, back, shoulders,
triceps, glutes, quads, hamstrings
and calves are all firing. Phew! That
translates to cardio endurance,
explosive power and balance.
HOW TO DO IT
STEP 3 STEP 4
1/ Squat low with feet
shoulder-width apart,
holding dumbbells directly
below shoulders and Choose
resting on the floor to start. weights that
enable you
2/ Hinge at hips and swing
both dumbbells between
to complete
the reps
legs. Once the weights are
behind you, contract glutes
and thrust hips forward.
3/ Raise dumbbells to
shoulders, palms facing
each other and keeping
elbows narrow, as you
stand upright.
4/ Bend knees slightly, then

power through legs to press
dumbbells straight up
overhead until arms are
extended. Lower dumbbells
to floor to return to start.
WORDS: JENNIFER NIED. PHOTOGR APHY: T YLER JOE
E BURN NT IN
TH IT
T TA
PLANK
R
K
S
IMPO
BOO
WOR
POWER Bring your chest to

the floor to complete a This should be one Add it to your
Level up the burpee and rev heart fluid movement. Avoid full-body HIIT circuit.
exercise by jumping rate and upper-body pauses and maintain Do as many reps as
feet out to a high strength. control of the possible (AMRAP)
plank and back weights. in 30 secs for
after returning 3 sets.
to start.
FEB R UA RY 2023 wom enshealt h.com.a u 1 5

WA R M U P
B E AU T Y
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WORDS: IANTHA YU. PHOTOGR APHY: K ATE POWERS/ TRUNK ARCHIVE/SNAPPER IMAGES.
Inclusivity
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STILL LIFE PHOTOGR APHY: JOHN RINTOUL
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16 wo me n s h ea l t h .com . a u FEBRUARY 2023

Dream
Makers
You know that
saying ‘You can’t
be what you
can’t see’? The
winners of our
Women’s Health
Women In Sport
Awards 2022
prove you can.
Borrow some
confidence
from these
trailblazers
paving the way
for our future
sports stars. ATHLETE
OF THE YEAR:
Madison
de
Rozario
“I couldn’t be
more proud of
every athlete
in this room”
Among many successes,
LEADERSHIP Madison is the first Aussie
para-athlete to win four
LEGEND: golds at the Comm Games.
Chloe
Dalton
“The way
women’s
sport
continues to
grow is really
special”
Above: Fox Sports’ Lara Pitt
Olympian and AFLW
interviews Abbie, who founded
player Chloe is the force
online magazine Her Way at
behind The Female
Athlete Project, working
11 years old to celebrate and to boost the visibility of
champion female athletes women in sport.
18
Far left: AFLW’s
Alicia Eva, Nicola PERSON OF SPORTING
Barr and Alyce
Parker. Left: WH
INFLUENCE: WINS A
R W
ed-in-chief Lizza,
with strong- Nicole U
A
YO
women Mariko
Livingstone
RDS
Whyte and Kerryn
Taylor, and racing ATHLETE OF
driver Emily
Duggan. Right: “I was inspired THE YEAR:
BMXer Caroline Madison de
WINNERS
Buchanan. Below,
clockwise from
seeing women on Rozario
left: surf icon the football field”
Layne Beachley; The AFL’s general manager of
runner Morgan women’s football since 2017, OUTSTANDING WOMAN
Mitchell; Kerryn; Nicole has been pivotal in the IN SPORT, PRESENTED
Chloe with huge growth of the AFLW. BY THE AUSTRALIAN
rugby 7s players GOVERNMENT:
Dominique Du
Toit and Charlotte Ellie Cole
Caslick; WinS
advocate Amna
Karra-Hassan LEADERSHIP LEGEND,
PRESENTED BY ECCO:
Chloe Dalton
LOCAL SPORTING
CHAMPION, PRESENTED
BY LIFELINE:
Jacqui Dover
ONE TO WATCH,
PRESENTED BY
HERBALIFE:
Mary Fowler
STANDOUT MOMENT,
PRESENTED BY THE
AUSTRALIAN INSTITUTE
OF SPORT:
Ash Barty
YOUNG ACHIEVER,
PRESENTED BY CERAVE:
Kaylee
McKeown
CHAMPION TEAM,
PRESENTED BY LIFELINE:
Australian
Women’s
Cricket Team
OUTSTANDING
WOMAN IN SPORT: HALL OF FAME,
PRESENTED BY TRIUMPH:
Ellie Cole
PHOTOGR APHY: PAUL MCMILL AN; SHUT TERSTOCK
Lauren
Jackson
“I won’t stop
fighting for PERSON OF SPORTING
everybody to INFLUENCE, PRESENTED
BY UNDER ARMOUR:
be seen” Nicole
Ellie retired from Livingstone
swimming in 2022
as the most successful
Australian female
Paralympian of all time.

Always read the label. Follow the directions of use. When using sunscreen, always wear a hat, protective clothing and
sunglasses. Avoid prolonged high-risk sun exposure. Reapply sunscreen frequently or use in accordance with directions.
Hazy
days
Bust
Through
Brain
Fog
Research is beginning to shed
light on this collection of
symptoms and uncover effective
ways to clear the haze for good
By Jackie Lam
21
Memory
of a
goldfish
When you think of

‘brain fog’, what
comes to mind?
Perhaps those
moments when you
can’t put together
a sentence or you
lose your train of
thought. Or maybe
it’s just a general
malaise, a lack of
focus. If you can’t
put your finger on
exactly what it is,
you have company.
Brain fog is pretty
perplexing, even to
those in medicine,
and it’s unique to
each person who
suffers from it.
The issue is Becker, a clinical

increasingly neuropsychologist
common – as at Mount Sinai
many as one in Health System,
four people who describes executive cognitive abilities. doing a million
contract COVID-19 function as the It is the last brain different things,
may develop brain CEO of the brain. network to develop we’re tired, hungry
fog, per a study It oversees the (it doesn’t fully and can’t think
in the journal Cell other tasks and mature until you’re as well. That’s a
– yet there’s no helps with more 25 years old), and frontal lobe issue,”
single definition of difficult ones, such it remains fluid explains Cotton.
it at the moment. as organising info, and vulnerable to This part of the
(The term is making plans and change throughout brain also doesn’t
colloquial, not solving problems. your life, says work smoothly
scientific; experts These actions neuropsychologist when we’re in pain,
label it ‘cognitive are all regulated by Dr Erica Cotton. overwhelmed or
impairment’.) But the frontal lobe, the Even people who sick. Plus, ‘brain
COVID-related processing centre don’t think they fog’ is a term
brain fog tends to of the brain, which deal with fogginess patients use to
affect attention, is – evolutionarily know what not- refer to cognitive
memory and speaking – a larger, so-great frontal difficulties that
executive function. newer region that lobe functioning can also be
These first two develops only in feels like. “At the associated with
are pretty self- humans and is end of a long day, central nervous
explanatory. Dr responsible for our when we get home, system disorders
Jacqueline H. more advanced and we’ve been like multiple
22
H E A LT H
Tackle the Basics

to actually do it.)
Pain can be a cause
of fuzzy thinking.
It’s one of the most
reliably distracting
stimuli, says Cotton,
Take care of obvious and it takes over our
needs, like sleep attention, making it
and ongoing pain, hard to concentrate
and see if the fog on anything else.
lifts. “When sleep Have a talk with
is good, we feel your healthcare
clear-headed, professional about
efficient and any chronic aches
quick,” Cotton that you’re
notes. Sleep needs experiencing. Also,
vary, but generally, some medications
you need between can affect cognitive
seven and nine abilities. For
hours. (We know, example, meds
you’ve heard this that make you feel
before – but in this drowsy, such as
case, it’s imperative OTC allergy drugs,
can exacerbate
brain fog, according
to Perez-Giraldo.
So, check with
your doctor about
possible swaps if
you think there
might be a
connection.
sclerosis, certain fire rages (from,

medications and say, chemo), it
treatments such impedes your
as chemotherapy. brain’s ability to
“Even though communicate with
we’ve known that the rest of your
people can develop bod, according to
chronic cognitive recent research in
symptoms from Cell. Truth be told,
other diseases, it there is no quick
was relatively rare,” cure for brain
says neurologist Dr fog, but experts
Gina Perez-Giraldo. recommend
“But now, with specific lifestyle
long COVID, we’re
seeing a lot more
people impacted.”
tweaks to address
the fixable causes
in addition to
in This many Aussies
The assumed strategies to cope reported poor sleep
culprit behind with long-term over a 12-month
all the probs? ones. Ahead, the
period, thanks to
pandemic-induced
Inflammation. steps that will help lifestyle changes
When that internal you clear the mist… SOURCE: HCF AUSTR ALIA

Start
untangling
f-Check
Do a Self-Check
The main criterion went into a room

to consider is and forgot why they
whether you’re walked in there, 48
having difficulty per cent forgot
returning to a to buy something
baseline level of when they went
Consider Therapy
functioning, says shopping and 33
Becker. This will per cent forgot
look different an important
for everyone. conversation,
Maybe you were a appointment or
straight-A student errand. So, “if you
before, and now you went into a room
have to work extra and forgot what
hard to get the same you needed once or
grades. Perhaps twice a week, that’s
you’re in your late pretty normal.
30s and have been If you routinely
in the work world forget things, have Generally, when
awhile, yet you’re trouble completing you’re upset, it’s
struggling with sentences or finding hard to focus
going back after words in ways that because the limbic
a viral infection other people have centres of the brain
because you just noticed, it might be (which regulate
don’t feel like your worth a check-up,” emotion and
self anymore. advises Cotton. memory) pull
Another way to test attention away
yourself: compare from the frontal
against others. lobe, says Cotton.
(Really, this is For those with brain
the one time it’s fog, feeling highly
helpful.) Checking emotionally
how you do with activated makes
certain cognitive it even harder to
tasks provides engage the frontal
a real-life lobe well. Cognitive
benchmark. In behavioural therapy
a study of 124 (CBT) can
healthy younger strengthen the
adults (median age, frontal lobe so
23), 57 per cent had it can regulate
difficulty finding a the limbic system
word at least once and prevent focus
a week, 50 per cent from getting swept
away by feelings.
CBT, by changing
harmful thinking
habits, can also
help with anxiety
and depression,
both of which have
been associated
with brain fog.
24
H E A LT H
L DEF
A
E
Try Rehab
MEN
NCE
sessions. This type
of rehab can help
you build strategies
in the areas you Certain
If the fog is severely struggle with, says thinking You Get
patterns can
impacting your Dr Alba Miranda
worsen the Stuck in a
daily functioning Azola, the co-
director of the fog. Spot the Negative
and causing
significant distress, Johns Hopkins traps and Spiral
you may benefit Post-Acute yank yourself Many people who
from an outpatient COVID-19 Team out with these are dealing with
hacks cognitive
cognitive and an assistant
impairment start
rehabilitation professor of You Avoid doubting their
physical medicine
program. These are
starting to emerge and rehabilitation.
Brain- brains, even if
and may involve, For example, if boggling they can still
say, occupational you have memory Tasks manage their
When you don’t daily tasks, says
therapies, fatigue issues, a therapist
use, say, an Cotton.
management and might guide you in
injured arm for a REVERSE IT:
psychology creating extra
while, it might Whenever you
checklists tailored
get weak. lose hope and
to your work. Talk
Similarly, if you confidence, tell
with your GP or
stay away from yourself you’ll
health professional
cognitive tasks focus on the task
about the best
because your at hand and start
options and what’s
brain isn’t doing to learn what’s
available to you.
so well, it leads normal and
to further loss of what’s not. CBT,
functioning, says again, can be a
Cotton. helpful tool in
REVERSE IT: banishing faulty
As with exercise, beliefs and
the more you rebuilding trust
train, the better in your abilities.
you (or your
mind) will work. You Beat
You’ll build
strength and
Yourself up
resilience too.
for Every
Dive into that Mistake
DIY project or News flash:
PHOTOGR APHY: MAT T HAW THORNE/GALLERY STOCK; SUDIO 33; BEN KOTHE/GET T Y IMAGES; DAN SAELINGER’
the new language attention and

you want to memory lapses
learn. Don’t are normal.
forgo it just People become
because you hyper-focused
assume you can’t on errors once
handle it or don’t they notice their
feel up to the brain fog. Then
challenge. they conclude
their whole mind
is gone when
they can’t think
of that one
The percentage of word. Reality is,
long-COVID patients there’s no such
who have difficulty thing as perfect
with concentration cognitive
SOURCE: FRONTIERS IN AGING performance,
NEUROSCIENCE
says Cotton.
REVERSE IT:
Recognise that
stumbles and
inefficiency are
part of how the
brain operates.
Accepting that
can help you feel
less frustrated
when failings
occur. WH

TREND
ON
TRIAL
Period
Undies
Period underwear,
much like reusable
sanitary pads and
menstrual cups, has
soared in popularity
of late. One writer
puts it to the test...
B y M o rg a n Fa rg o
From its eco creds

to the fact that it can
be more convenient
than traditional pads
and tampons (hello,
middle-of-the-night
emergency run to
the bathroom),
period underwear’s
star is on the rise. To
put the hype to the
test, I ring-fenced
my next period as
one to experiment:
no pads or tampons,
just several pairs of
period undies and
(thankfully) a week
of WFH ahead.
26
H E A LT H
From Modibodi’s
briefs to Bonds’
Does It
Pass the
emergency
bathroom trips.
Top Going with
the Flow
classic cuts, the
range of styles
Absorbent
Test?
What I found
interesting was Picks Unlike tampons
or pads, where
from a number A resounding how much blood DIE
S you dispose of
N
of brands is vast. yes. Once I chose I wasn’t losing. I them fairly quickly,
U
THE
Gone are the the correct pair have very heavy period underwear
days when period for where I was (but short) periods, requires some
underwear was in my cycle, the and constantly wringing out before
solely functional underwear was needing to change it goes in the
looking. Able to leak-proof, didn’t tampons made me washing machine.
Femmze’s cotton
hold anywhere grow overly wet or think I was losing Fine when at home,
leak-proof style is
from one to five feel uncomfortable. more blood than available in two but if I had to share
tampons’ worth In fact, when I first I actually was. I absorbency levels. a sink or was in
of blood, these felt the dull ache needed enough From $64.95, a public place, I
garments are of PMS set in, I support for where femmze.com probably wouldn’t
formulated to be donned a pair of I was in my flow, be so chill about it.
UT GE
absorbent without light-absorbency but not reams of KO A Having the
R
growing wet, to period undies for undies. Once, I extra protection
E WO
neutralise odours, extra insurance misjudged how of knowing my
prevent leaks against any heavy my nightly underwear would
TH
and wick away sudden surprises. bleed would be and absorb the blood
moisture. It gave me extra woke up feeling really did make
reassurance wet with blood me feel freer day
that, whatever on my thighs and to day. Before
happened, I PJ bottoms. But my period had
wouldn’t need this was my first started, it gave me
to make any time on the period extra confidence
underwear merry- to go out for long
go-round and lunchtime walks
having this frame of without worrying
reference for what Part of Modibodi’s about the looming
was needed when collab with Puma, onset of mother
these period
was very useful. nature. And on
leggings are made
from recycled those final days
fabric. $110, when my period
modibodi.com was basically over, I
tried a period-proof
MERS
IM thong and stopped
W
worrying about
S
THE
last-minute leaks.
Period undies
won’t be for all,
but I would highly
Hit the waves or suggest trying
pool in comfort them. I never
with these thought I’d be such
leak-proof,
a convert, but it
high-waist bikini
bottoms. $59, might be the only
scarletperiod.com way for me from
now on. WH
PHOTOGR APHY: GET T Y IMAGES
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NUTRITION
Don’t
keep a lid
on this
Is This
the Key to
Hormonal
Health?
Fresh research suggests the
solution to issues from PMS
to PCOS could lie in the gut
microbiome. WH explores the
new science of probiotics
By Laura Pot ter
29
allergies. The list is
endless and growing.
As Professor Tim
Spector, a world-
Things we loved leading expert, puts
it: “The ability to
in the 1990s: the manipulate the
Spice Girls, chokers, gut microbiome
Impulse body spray therapeutically is
absolutely massive. It
and probiotics. should be the centre
Fast forward a few of medical attention
decades, and the Inside for the next decade.”
But, how do we
latter still has pride Job access that potential?
of place in the Experts agree that
kitchen cabinets eating a wide variety
of plant-based foods,
of the nutritionally alongside a regular
minded public. smattering of
In fact, since new Recognised as an fermented foods
and drinks, is key
organ in its own right,
research appeared the gut is populated to achieving a wide
mid-pandemic by trillions of bacteria diversity of species,
linking a healthy in the gastrointestinal along with an ideal
ratio of good-to-
tract; bacteria that
gut with less severe are crucial to your bad microbes.
cases of COVID, physiology, says But targeting the
sales of probiotic women’s health treatment is trickier.
“The first step in
specialist Dr Ghazala
supplements Aziz-Scott. Known as microbiology is to
have surged once your microbiome, identify a bug,”
again, putting the these bacteria explains Spector. “The
second is to assign it
influence everything
global market on a from mood to some function and
trajectory of being immunity, sleep to work out what it eats
valued at $125 ageing, cancer to and what chemicals it
produces; and then to
billion by 2027. investigate whether
it’s commonly found
But with the in people who are sick
latest research or healthy.” But when
lasering in on how it comes to female
the microbiome health? Things get a
bit more complicated.
interacts with
hormones – the
MVPs when it
comes to decoding
women’s wellbeing
– gut health,
and the ability
of probiotics to
influence it, is set
to hit scientific
superstar status.
So how close
are we really
“The ability to manipulate
to unlocking the gut microbiome is
probiotics’ absolutely massive. It
potential when
it comes to our
should be the centre
hormones?
of medical attention
for the next decade”
30
NUTRITION
Gut
Feeling
then, that the severity
of the condition can
be improved by
enhancing the
Drill down into specific microbiome. Some
health conditions and studies have found
the plot thickens. Take an elevated ratio
PCOS, for example. of certain bacteria
Research has shown in endometriosis
that women with it sufferers – a finding
have markedly more which indicates that
of the microbe B. “there may be a direct
vulgatus. When mice link between the
were given a faecal changes in the gut
transplant of this from microbiota and the
Under a woman with PCOS, onset and progression
the they soon developed

PCOS-like symptoms.
of endometriosis”,
Aziz-Scott adds.
Influence Meanwhile, patients
with PCOS also saw
What’s more, the
gut microbiome’s
a decrease in levels influence on
of serotonin and oestrogen could also
and endocrine
appetite-regulating make it a key player in
systems. In fact, such
hormones ghrelin managing menopause.
is the gut microbiota’s
and PYY, suggesting Research has shown
Chances are you’re (GM) influence –
the brain-gut axis that soy isoflavone
already familiar with interacting with
is involved in supplementation in
the gut-brain axis – oestrogen, androgens,
the condition. postmenopausal
the bidirectional insulin and other
Endometriosis – women increases
communication hormones – that
a condition in which Bifidobacterium
between centres of it’s considered an
some womb lining-like concentration
the brain and the gut. “endocrine organ”.
tissue grows in places (which is beneficial
“Neurotransmitters, Gut health expert
other than the womb, to immunity)
such as serotonin and Dr Megan Rossi
such as the fallopian and suppresses
dopamine – which (theguthealthdoctor.
tubes – is also linked Clostridiaceae (known
affect mood and com) explains, “Your
with the gut. “We now to be involved in
behaviour – are gut microbiome is
know endometriosis inflammatory
produced by bacteria able to influence
is a complex process diseases). “In
in the gut,” says circulating oestrogen
involving oestrogen postmenopausal
Professor Ina Schuppe levels thanks to an
dominance, women, oestrogen
Koistinen, director of enzyme it produces
autoimmunity and deficiency reduces
the department of called beta-
inflammation – all of some bacterial species
microbiology, tumour glucuronidase. This
which are influenced that impact T-cells,
and cell biology at can turn inactive
by the gut which are part of our
Sweden’s Karolinska oestrogen into active
microbiome,” says immune response,”
Institute. But recent oestrogen, recycling it
Aziz-Scott. It follows, says Aziz-Scott. “We
research has also from your gut back
also know the GM can
revealed there are into your circulation.”
have an impact on the
“conversations” taking As a result, GM
risk of osteoporosis.”
place between the gut dysbiosis – impaired
and the reproductive diversity and/or
function of the
intestinal microflora
– has been shown to
negatively impact
circulating oestrogen
levels. “This can play
a role in common
hormonal conditions,
ranging from
polycystic ovary PCOS affects up to
syndrome (PCOS) this percentage of
and endometriosis to women who are of
infertility,” she says. reproductive age
SOURCE: JEAN HAILES

SCORE
MORE
4
THINK OUTSIDE
FIBRE THE BOX
endocrine pathways
Surprise sources
include avocado. and hormones.”
“Half a medium Need help filling
Prescriptive one has 5g of your basket? Foods
Approach 1
EAT FRUIT AND
fibre,” McLeod
says.
that have probiotic
(aka ‘live’) bacteria
in them include live
yoghurt, sauerkraut,
VEGIE SKINS kefir, kimchi and
“This increases kombucha. Prebiotic
fibre and nutrient foods, on the other
prevent both thrush consumption, as hand, provide the
and bacterial many nutrients are soluble fibre that gut
vaginosis,” explains found just under bacteria need to help
Such research makes
for some fascinating
Aziz-Scott. Meanwhile,
Bifidobacterium
the skin,” says
Chloe McLeod,
accredited
5
COOK AND COOL
keep the lining of the
intestine healthy –
reading. But while the strains are thought these include fibrous
prospect of actually to be beneficial in practising Pasta and potato fruits and vegetables,
pinpointing a bacteria reducing intestinal dietitian and develop more such as onions, garlic,
‘formula’ for limiting inflammation, while founder of Verde resistant starch asparagus and
a hormonal fallout Saccharomyces Nutrition Co. – great for feeding artichokes. While the
sounds promising, boulardii is a yeast healthy gut bugs quantity of viable
we’re not quite there that ‘acts’ as a – when cooked bacteria in a probiotic
yet. Rossi points out probiotic by crowding then cooled, she supplement can vary,
that most of the out the less beneficial explains. Hello, prebiotic foods are
research to date has bacteria and pasta salad. a fail-safe way of
been conducted on encouraging the supplying fermentable
animals, as well as population of fibre to your own
being observational in the good ones. beneficial gut
nature, meaning you
can’t prove the
That said, every
expert we spoke to for
2
DIAL UP ON
bacteria – a factor
that has the greatest
causation. “[The this piece emphasised influence on microbial
existing research] is that scanning labels LEGUMES diversity in the gut.
simply showing a link for specific strains “Just 100g of
ADDITIONAL REPORTING: ROISÍN DERVISH-O’K ANE. PHOTOGR APHY: THE VOORHES/GALLERY STOCK;
between gut bacteria isn’t the way forward; chickpeas
and disregulation of they’d much rather provides 17g of
hormones,” she says. you focused on your fibre – more than
“In the future, we may diet more generally. half your daily
“In the future,
JENNA GANG/GALLERY STOCK;YAROSL AV DANYLCHENKO/STOCKSY; SHUT TER STOCK .

be more prescriptive “It’s important to requirement,”
based on the type of
hormonal
promote gut health
naturally with a
notes McLeod.
we may be more
disregulation. But at diet that is anti- prescriptive based on
the moment we don’t
have that level of
inflammatory, low
in sugar and alcohol the type of hormonal
detail – despite a lot
of the microbiome
and includes a wide
variety of fruit and
disregulation. But,
testing companies vegetables, along with we don’t [yet] have
telling us otherwise.”
The message? While
phytonutrients and
probiotic foods,” says 3 that level of detail”
the future’s looking Aziz-Scott. Similarly, CONSIDER
bright for personalised Schuppe Koistinen A BOOST
probiotics, it’s still a recommends taking
‘coming soon’ trend. the same approach Nu-Lax Natural
So if we’re not there to female health Multi-Fibre
yet, where are we? as we do for mood contains a variety
“Lactobacillus disorders; one centred of prebiotic fibres
rhamnosus, around influencing the in a tasty powder.
lactobacillus microbiome. “Patients Plus, it’s certified
acidophilus and with a vulnerability low FODMAP.
lactobacillus brevis to depression should $34.95,
are thought to be encouraged to nu-lax.com
improve the vaginal enhance a plant-based
microbiome and diet with a high
content of grains,
fibres, fermented
foods and fish,” she
says. “The same is
valid for issues with
32
NUTRITION
The
future is
personal
The science is
evolving at pace, and
a bespoke probiotic
future is looking
bright. But until
we have the science
to select the right
What Spector. Aziz-Scott probiotics to suit your
the recommends
prioritising those with
individual needs, try
going back to basics.
Supp multiple beneficial When it comes to gut
health, it’s about the
bacterial species
(“these usually nutritional package.
include lactobacillus, Be consistent; focus
Bifidobacterium and on a variety of
Saccharomyces plant-based and
Got your diet licked? boulardii”). “It needs fermented foods;
Good. Because there’s to be stable in support your
still a case for stomach acid so it microbiome with
supplementing a doesn’t prematurely prebiotics; and avoid
healthy, balanced dissolve and can overdoing it on sugar
diet with probiotics. release its contents and alcohol. And while
“Pick live probiotics into the small we watch and wait,
that are ideally kept in intestine,” she adds. supps could have
the fridge and contain “Use professional a role to play. The
over five billion brands – check it has 1990s have made
colony-forming units no dairy, no binders a comeback – and it
– and ideally multiple or fillers, and check looks like probiotics
microbes,” tips the expiry date.” are here to stay. WH
FEB R UA RY 2023 wom enshealt h.com.au 3 3

LET’S
BREAK
DOWN...
The
Healthiest
Cooking
Oils From polyphenol
content to pressing
process, choosing
an oil can be tougher
than committing
to a new Netflix
series. Time to sizzle
through the science
B y Ta i I b i t o y e , r e g i s t e r e d d i e t i t i a n
All of the well- Hot Topic

known oils contain Olive oil has the
different fats, biggest health
FOR
such as saturated halo. As well IL …
ST O
and unsaturated, as containing a

but are classed good amount of
BE
For an ingredient as the type they MUFA, there’s

that’s essential to have most of. mounting evidence SAUTEING
most meals you Unsaturated fatty that olive oil,
whip up on the Sesame Oil
acids can be further consumed as part Flavoursome oils
stove, cooking classified into of a Mediterranean with lower smoke
oil can be more monounsaturated diet, is associated points are ideal
confusing than for sauteing foods
(MUFA) or with reduced
an Ottolenghi as you don’t have
recipe. It’s not polyunsaturated cholesterol levels to worry about
there simply to (PUFA). Peanut and reduced risk burning them.
Sesame oil also has
grease up your oil contains 20 of cardiovascular
cardioprotective
fry pan. As well per cent saturated disease and properties.
as delivering fat, fat, 50 per cent mortality in
which you need MUFA and 30 per people at high
for energy, oil cent PUFA, so it’s cardiovascular risk.
offers essential classed as a MUFA. The polyphenolic
fatty acids and But both MUFA and compounds in olive
can help with the PUFA are effective oil may also help to
absorption of cholesterol fight free radicals
vitamins A, D, E
reducers and – molecules that
and K. That said,
you only need it have other health damage the cells
in tiny amounts, benefits when
and the type you used to replace
choose matters. saturated fats.
34
NUTRITION
Having this many

grams of olive oil
daily is linked with a
lower risk of mortality
from issues including
cardiovascular disease
SOURCE: JOURNAL OF THE AMERICAN COLLEGE OF CARDIOLOGY
in the body, in a
way that leads to
disease. Virgin
olive oil (VOO) and
extra virgin olive oil with refined olive
(EVOO) – produced oil’s higher smoke
by mechanically point of 200°C
pressing the olives to 220°C. Other
as opposed to monounsaturated
exposing them to oils, such as
chemical or heat avocado and
treatment – contain peanut oil, are less
FOR higher levels susceptible to heat.
IL …
of polyphenols Polyunsaturated
ST O
compared with oils, like sunflower,

BE
common or refined can also be cooked

olive oil, as they’re at high temps.
DEEP FRYING
preserved during
Peanut the extraction A Flash in
Oil and technological the Pan
A high smoke point
processing. Some oils have a
and a neutral taste
make peanut oil That’s why the higher smoke point
FOR
IL … ideal for deep polyphenols in because of their
ST O
frying potatoes, VOO and EVOO high saturated

plantain and
have many health fat content. But
BE
chicken. Not
suitable for those benefits, such as it doesn’t make
DIPPING AND with a peanut reducing diabetes them superior.
DRESSING allergy, though.
risk and lowering Take coconut oil,
Extra Virgin blood pressure. which has 90 per
Olive Oil But olive oil’s cent sat fat; a 2020
EVOO’s flavour health credentials systematic review/
makes it a great dip
for sourdough as diminish when it meta-analysis
well as a companion reaches a certain in Circulation
for salad. It’s temp, thanks to its found that regular
packed with
low smoke point. intake of the oil
polyphenols and
monounsaturated This is when the for at least two
fats, too. oil begins to break weeks increased
PHOTOGR APHY: JEFFRE Y WESTBROOK
down and burn, LDL cholesterol

producing harmful (the bad type)
compounds. Olive compared with
oil’s smoke point other vegie oils.
of 160°C to 190°C The takeaway?
makes it unsuitable Use unsaturated
for high temp oil for everyday
cooking compared cooking. WH

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Learn
the
ropes
Meet
Your
Max
The metric VO2
max is trending
for good reason.
A vital wellbeing
marker, its role
goes beyond
physical activity
By Amy Mar turana Winderl
37
The term ‘VO2 max’
might sound more
like a Star Wars robot
than a health marker,
but it’s actually
a key measure of
cardiovascular fitness
that can tell you a
fair bit about your
workouts and general
health. Thanks to next-
gen trackers and more UR M
YO A
H X
accessible lab testing,
C
the buzz around VO2

A
What the
RE
max has risen in recent Measure

years, says Dr Trisha Even
Scribbans, an assistant Means
professor at the
University of Manitoba
in Canada. “People Essentially, VO2
max is an indicator
– then use to power
that workout. The
(SMART) at George
Mason University.
want more information of cardiovascular more oxygen your Sports performance
and data about their endurance. In body can consume centres, physical
technical terms, and use to create therapy practices
bodies and exercise,” it’s the maximum energy, the longer and even med spas
she says, noting the volume of oxygen you can sustain tend to offer VO2
uptick in friends and your body can
use during intense
aerobic exercise,
and the higher
max testing. By
tracking the oxygen
students who ask her exercise, explains your max will be. you breathe in and
about the measure. Scribbans. This is This stat generally the carbon dioxide
also sometimes has to be measured you breathe out
“These numbers can referred to as your in a lab using a fancy during the test –
be motivation to maximal aerobic machine that tracks which involves
power. It matters oxygen intake and running on a
keep pushing and so much because, carbon dioxide treadmill at a lower
improving.” Use VO2 during aerobic production in the intensity to start
to understand how exercise, the cells body, says Dr Joel with, and then
in your body use Martin, an associate gradually increasing,
your systems are oxygen to create professor in the over a period of 10
performing and how energy. That energy Sports Medicine to 15 minutes – the
is what your muscles Assessment diagnostics figure
they can be revved up – including your Research and out how much
for even greater gains. heart and lungs Testing Lab oxygen your cells
38
FITNESS
improve as you train

more often, and
will not necessarily
change at the same
rate as VO2 max. In
other words, if your
VO2 max doesn’t get
better no matter
how hard you try,
that doesn’t mean
your performance
is in the same boat.
VO2 max also has
a very strong tie
UR M
YO A
to wellbeing. “It’s
H X one of our best
predictors of all-
C
A
cause mortality
RE
What the – having a higher

Metric Can VO2 max seems to
(and Can’t) have a protective
effect on overall
use to create energy. wisely). Or if you’re Tell You assistant professor health,” Scribbans
Your oxygen use will up for working with a in the Human says. On the flip
go up and up until pro, running coaches Cardiovascular side, in people who
it peaks, Martin says. might put clients Physiology have metabolic
When you stop taking through unofficial If you improve your Laboratory at syndrome, heart
in more and stay at swim, bike or run aerobic capacity Colorado State disease or cancer
the same level, that’s “tests” and plot their – and, as a result, University. Your risk, increasing VO2
when you’ve hit HR at different paces VO2 max – that ventilatory max results in an
your max. to assess where their means you’re able thresholds – the increase in life
Not ready to max lands outside to do a certain kind intensities at which expectancy, she
head to a lab for a of a lab setting. of exercise at a lactate builds up in adds. So, even
treadmill bout? You Runners, once higher intensity for the blood or when if you’re not
can roughly gauge you know that longer durations. respiratory rate convinced you
your max with the calculation, you can That’s why Martin reaches a certain should care about
newer iterations look at intensity, describes VO2 level – also this marker when
of wearable fitness speed, incline and max as the “gold influence how long it comes to your
trackers, including heart rate at VO2 standard” for you can sustain a fitness or exercise
Apple Watches max to figure out measuring aerobic certain level of performance goals,
with watchOS 7 (or the limits you should system capacity. cardio. Resting being aware and
newer) software, the stay below in order But it’s not the heart rate is another staying within
Garmin Fenix 7 and to maintain energy be-all and end-all good clue for “normal” ranges is
Samsung Galaxy and avoid fatiguing of aerobic fitness, cardiovascular actually important
Watch 4 (turn over to too much during a says Dr Jennifer fitness. All of these for remaining
see how to use data race, Martin notes. Richards, an details will likely healthy in general.

H
YO
UR M
A X
to
AC
RE
What
Influences
Your Max
Your VO2 max is

largely determined
by genetics, which
means we all have a
ceiling. Once we hit
it, we can’t increase
our oxygen
How Accurate
consumption
any further, says
mountains won’t cut
it, though; it takes
Is That
Richards; some
people will just
about two weeks in
an environment with
Tracker?
max out sooner reduced oxygen Newer wearables offer a VO₂ max
than others. An to notice positive estimate using an algorithm that
elite athlete already changes in VO2 max factors in age, body mass, gender,
performing at the and other cardio heart rate and more. But know that
top of their game fitness markers, the accuracy of such estimates
likely won’t be able Scribbans notes. doesn’t equal that of a test in a lab.
to move the needle Though it’s a “Real-time tracking via a wearable
on VO2 max with smaller piece of the can be off by upwards of 10 per cent,”
training as much as puzzle, your eating
says Martin. That’s OK, though:
someone who is just routine can also
starting to exercise. contribute to how
while the hard-and-fast number
What moves the your body uses
might be off, wearables are pretty
needle? Altitude, oxygen. “If you don’t reliable when it comes to tracking
for one. Many elite get enough iron and trends. “Looking at the changes
athletes and pro B12, that reduces month to month is better,” Martin
sports teams choose haemoglobin, which says. If your overall trend is on the
to live at high is the part of the red rise, you’re likely improving VO2 max
elevations to reap blood cells that (and vice versa). Retest yourself
the physiological oxygen binds to,” every month or so to monitor
benefits. What explains Scribbans. changes over time, he suggests. Keep
happens is, your The haemoglobin in mind that VO₂ max fluctuates day
heart rate and makes it possible for to day, so at least three data points
respiratory rate are oxygen to efficiently (across, say, two months) are most
higher than at sea travel throughout useful in starting trend spotting.
level because there the blood and make
is less atmospheric its way to your heart,
pressure helping lungs and muscles.
oxygen move from If you abstain from
the air into the meat, which is rich in
blood (so you pump iron and B vitamins,
more blood faster there’s a greater
and breathe at a chance you might be
speedier rate to deficient, she adds.
make up for this). So, if you do have
“Your body will dietary restrictions
respond and adapt or preferences, it
to that environment can’t hurt to get
by creating more your levels checked
red blood cells, as well as some
while also becoming expert advice to see
more efficient at if a supplement may
extracting oxygen be advisable in your
from those cells,” case. Finally, your
says Scribbans. One workout regimen
scenic hike up in the can make a huge
difference, too.
“It doesn’t matter
what you’re
genetically gifted
with if you don’t
tap into training,”
Richards explains.
40
FITNESS
UR M
YO AX
H
AC
Aim for a max in this range,
RE
studies suggest. So,
which is considered good, What You in the debate over
excellent or even superior, Can Do whether moderate-
depending on your age group to Level Up or high-intensity
workouts are
SOURCE: AMERICAN COLLEGE OF SPORTS MEDICINE
superior, the
(somewhat unsexy)
It would make sense answer is: it just
that to improve VO2 depends on the
max, you should do person. “Two
moderate-intensity people could start
cardio that with the same VO2
activates that max, do identical
aerobic system, training, then come
Richards says. That out with a totally
said, high-intensity different response,”
training can says Scribbans. The
improve your best advice from
body’s ability to experts? Mix it up.
use oxygen – and “Get out and do
it might be even things you enjoy,
more effective than that make your
lower-intensity heart beat fast and
training, newer make you out of
breath,” she tips.
“That’s a good
indication you’re
working at an
intensity high
enough to see
beneficial change.”
Go forth and tackle
your max. WH
PHOTOGR APHY: MAT T HAW THORNE/GALLERY STOCK

This speedy total-body
strength routine will help you
max your exercise efforts
and smash those fit goals
The key to sticking

to your exercise goals?
Slash that NY resolution
of “five workouts
a week!” to two. It’s
about maxing efficiency
in those sessions, tips PT
Andy Vincent, like with
this minimal-equipment
plan, which hits every
major muscle group
in less than 30 minutes.
Once it’s part of your
routine, add another one
or two sessions to your
week. Consider this our
sweaty 2023 gift to you.
42
FITNESS
NEED
TO A Go from one exercise to the next without resting, then take a two-minute breather.
KNOW B After your breather, move onto another round of the same – repeat for three total rounds.
C Perform this workout at least two times each week.
TWO-WAY LUNGE
DO: 10 reps, then switch legs and repeat
Holding a dumbbell in each hand (a), step right foot
forward and bend knees until front leg is nearly B
parallel to floor (b). Hold for three secs, then press
through right heel to stand; immediately step right
foot back and bend knees to lower into a reverse
A C
lunge (c). Return to start. That’s 1 rep.
PUSH-UP POSITION ROW

DO: 10 reps
Get into push-up position with hands slightly more A
than shoulder-width apart, each hand resting on
a dumbbell, body forming a straight line from head
to heels (a). Engaging core, bend left elbow to row
dumbbell to left side of chest (b). Pause, then lower
B
to return to start. Repeat on other side. That’s 1 rep.
SINGLE-LEG DEADLIFT
Stand on right leg with right knee slightly bent,
holding a dumbbell in your left hand at arm’s length
next to you (a). Keeping a soft bend in knee, hinge
forward to lower torso nearly parallel to floor, raising
left leg straight behind you (b). Pause, then slowly
reverse movement to return to start. That’s 1 rep. A B
KNEELING DUMBBELL
SHOULDER PRESS
Hold dumbbells at shoulders, palms facing
each other; kneel on left knee (a). Brace core
and push weights directly overhead, turning
HAIR: ANDRITA RENEE. MAKEUP: DANA R AE/DANAR AEASHBURN.COM. MODEL: SABRINA IMAMUR A
palms forward (b). Slowly lower dumbbells

to return to start. That’s 1 rep. A B
DUMBBELL GOBLET SQUAT

DO: 20 reps
Hold two dumbbells vertically at chest, elbows
pointed toward floor, feet hip-width apart (a).
Push hips back and bend knees to lower into
PHOTOGR APHY: RICH MACIVER /GALLERY STOCK; BEN RIT TER .
a squat, elbows brushing insides of knees (b).

Press through heels to return to start. That’s 1 rep. A B
DUMBBELL FLOOR PRESS

DO: 10 reps A
Lie face-up on floor, knees bent and feet flat, holding
a dumbbell in each hand on either side of chest
(a). Brace core and press weights straight over
shoulders until arms are fully extended (b). Pause,
A
then slowly reverse to return to start. That’s 1 rep. WH

READY, SET...
Summer is here,
Get your Speedos on.
speedo.com.au
The
butterfly
effect
More
Drive
Unpacked After a fresh
approach to
getting sh*t
done this year?
We’ve got
fi steps
five t ffor
tapping into
motivation,
direct from
the pros
By Emily Sohn and Marty Munso
45
DO SOMETHING
“People often think James Clear, author
of motivation and of Atomic Habits,
drive as the big writes that “one of
flame that happens the most surprising
if you take lighter things about
fluid and spray it all motivation is that it
over a grill,” says comes after starting
Steve Magness, an a new behaviour,
Reality check: drive executive coach, not before.” In
isn’t something that performance expert other words, you
only lucky people and co-author of don’t just get
have, like great hair the book Peak motivated, then do
or fast feet. Anyone Performance. “A something. You do
can develop drive better way to think something, and that
(or motivation – about drive is that gets you motivated.
experts use them you get some coal, “Getting started,
light the fire and even in very small
We’re meant to interchangeably)
if you know how let it slow burn over ways …naturally
start a new year full to go about it. time. That allows us produces
to sustain and cook momentum,” he
of beans, dreams whatever we’re writes. If starting
and a renewed trying to cook.” out, even in a “very
sense of purpose… small way,” feels
like anything from a
at least that’s what minor sticking point
Instagram tells us.
But, if it feels like
you’re in a rut or
can’t quite work up
the energy to do
whatever it is you
really want to do,
you’re not stuck in
neutral alone. Just
one example: 52
per cent of unhappy
employees say
they lack energy
and motivation,
according to a
recent Indeed
survey. No matter
where you think
your drive is – or
isn’t – right now,
these simple steps
can help to rev up
your motivation.
Hint: it’s all about
embracing the long
game and being
kinder to yourself.
46
MIND
REMOVE
BARRIERS
to a monumental
obstacle, he Even the
recommends pro athletes
making the first sometimes
few steps so easy have a tough
that you waste no time getting
energy thinking started, says
about doing them. Magness, who out the door.”
So instead of has worked with They have
waiting “until NBA players trainers devising
you feel like it” and Olympians. their workouts,
to overhaul your training partners
“What saves
LinkedIn profile
these athletes depending
to get the job you
is that their on them to
want, block out
10 minutes to play environment is show up. Their
around with the first set up in a way systems are
entry. Instead of that lowers the organised
trying to overhaul
your nutrition, start
“Getting started, even bar – there’s
less activation
to minimise
hurdles. And
by planning what
you’ll have for
in very small ways, energy that’s
needed to get
good news: you
can do the same.
breakfast most
days and buying
naturally produces During a rough
period when
the ingredients.
momentum” Magness says
he was working
too much and
finding excuses
not to exercise,
he added five
minutes to
his evening
commute to get
to a park where
he liked to run.
The easy choice
would have
been to take the
faster way home.
But by going
a few minutes
out of his way
and seeing his
running shoes on
the passenger
seat, he removed
the barrier to
taking that run.
“It’s almost like
your brain sees
running as the
easier decision
now. Those cues
are inviting you
to take that
STR
action, and you
SS
don’t have to
A
E
SUCC
TE
think about it,”

GY
he explains.
Unlocking
motivation
is all about
the long
game, say
experts –
and seeing
drive as a
slow burn
to sustain
rather than
a big flame.

C R E AT E M I C R O - G OA L S
STOP ONE REP SHORT

might be: ‘narrow
down Airbnbs to
two,’ then ‘email
options to friends,’
and finally ‘book it.’
Similarly, if you’re
having a hard time
getting excited
about a long run,
promise yourself
that you’ll run a
kilometre or so,
then take a break,
Dr David Zald has and repeat that
watched motivation pattern until you’re
disappear. He’s finished, tips Zald.
the director of Key in on the If you’re driven, you’re always
the Center for phrase ‘take a pushing yourself hard…right?
Advanced Human
Brain Imaging
break,’ too. You’re Performance coach Brad Stulberg
more likely to stick
Research at Rutgers to a goal if you earn
wants to change your mind about
University, and his immediate rewards that. In his new book, The Practice
research has found for steps you take of Groundedness, he makes the
that this happens rather than delaying case that “anyone can crush
when the workload rewards until you’re themselves and do an Instagram-
seems too heavy or
the rewards too far
finished, according
to research by Dr
worthy workout or all-nighter.
off. The obvious but Ayelet Fishbach,
That’s actually pretty easy. What
hard-to-see-when- author of Get It is hard is maintaining drive for
you’re-in-it solution Done: Surprising longer periods of time.” To keep it
is to break that big Lessons from the going, “force yourself to stop the
goal into smaller,
doable tasks.
Science of equivalent of one rep short, day in
Motivation.
“Below your goal
and day out. Doing that is all about
are subgoals, each going a little slower today so you
of which has its own can go faster tomorrow.” Close the
subgoals, cascading laptop at 6pm instead of 7pm. Sit
down to specific down to eat lunch. Drive runs on
behaviours,” says
Dr James M.
sustainable energy, so feed it right.
Diefendorff, a
professor of
LET DRIVE CHANGE
industrial/
organisational
psychology. Goals
closer to the top
of the hierarchy
explain why you’re
doing what you’re “It’s all about going
doing and reflect
your values, while a little slower today
goals further down
explain how the
“The pandemic
altered the lives of
so you can go
goal will be met, he
says. Subgoals help
nearly everyone and
led millions to re-
faster tomorrow”
you understand the evaluate and clarify
steps you need to the core of what is
take and give you important, essential
tasks to succeed or meaningful in thinking about what
at along the way life – which may happens on your
– both help make not be climbing the best days. What
long-term goals corporate ladder,” gives you energy
more manageable. says Diefendorff. and excitement? If
Feeling like you’re What sets you on you don’t want to
making progress fire can be a moving switch jobs or goals
also feeds drive. So target, since we to feel a sense of
below ‘take all my become interested drive again, “try to
vacation days this in different things structure your day
year,’ subgoals and develop to ensure that some
different values ‘best day’ activities
over the course of can be experienced
our lives, he adds. at least some of the
To understand what time,” Diefendorff
you care about, try suggests. WH
48
MIND
STR
SS
A
E
SUCC
TE
GY
PHOTOGR APHY: JONATHON K AMBOURIS/GALLERY STOCK
Rather than
driving to
the basket
non-stop, be
patient with
yourself and
look after
your energy
levels
for a real
motivation
winner.

MIND
N
A
I B REM
is a sports
trailblazer,
forest walker
A
and FIFA Chief

Women’s
Football
Officer
A
R MY
SA
PRODUCTIVITY
HACK…
“The 50/10 rule –
breaking an hour
up into 50 minutes
of focus time, then
a 10-minute break
where I step away
from my desk. It
helps me to stay
on task and get a
mental break to
stay fresh.”
GET IT DONE X
Sarai
WHEN I’M
STRESSED…
“A walk in the
forest without
Bareman
A former player for the
devices helps to
clear my head (the
FIFA HQ in Zurich
is surrounded by
walking tracks). I
don’t have time for
Samoan national football a lot of sport these
team, Sarai is FIFA Chief days, but a brisk
Women’s Football Officer walk or run can be
and a passionate driver of a game changer.”
diversity and equality in X
the sport. As Oz and New A GO-TO
THINK
D I F F E R E N T LY
Zealand get set to host ENERGISER…

the Women’s World Cup “I visit other
this year, she shares her offices or spend
time in the
vision for the long game. common areas to
get face-to-face
time with people
I might otherwise
01
Soak up
02
Use Adversity
03
Have ‘Purpose’
not see on a
regular basis.”
X
Every Moment as Fuel Reminders
“If I had to pick one [career “When I started working “In my workspace, I like MY GOAL…
highlight], it’d be the in football, I experienced to surround myself with “Whether you’re
opening match of the FIFA discrimination because of my things that remind me of my a player, coach, in
Women’s World Cup in gender. At its worst, I was told purpose, which is to make a the boardrooms
France 2019. I remember to ‘go home’ and ‘stay in the positive impact for women or administration,
the sheer emotion – the kitchen’. But I’m passionate and girls around the world ‘family or career’
roar of the crowd, the full about the positive impacts through football. I have a lot shouldn’t be a
stadium, the incredible football can have in society of artwork and mementos choice that women
atmosphere. The World Cup and I [used] those comments from the various countries in football have
is the biggest moment we as fuel – they made me even I visit – I display them to to make. We’re
have to showcase everything more determined to succeed. remind myself that, even in not there yet and
women’s football is about. [Football] has historically the most stressful moments,
AS TOLD TO ALEX DAVIES
until we are, I will

What I’m looking forward sidelined the participation there is a bigger picture.” use my position to
to most in 2023 is the of women at every level. support women
international fans coming to Thankfully, this has changed Tickets for the FIFA Women’s in our game who
our shores and experiencing due to the passion of women World Cup 2023 Australia want to do
firsthand the beauty of our – and men – who refused to and NZ are now on sale at both.”
two host countries.” accept the situation.” fifa.com/tickets WH

Join the Women’s Health
Australia team as we talk
with well-known names
and leading experts
about all aspects of health
and wellbeing in our
weekly podcast. From
the impact of orgasms
on mental health to
W E E K LY debunking the latest
diet fads, no topic is out
EPISODES of bounds in this series.
These chats are honest,
backed by research,
and uninterrupted.
FIND ‘UNINTERRUPTED BY WOMEN’S HEALTH AUSTRALIA’ ON APPLE PODCASTS, SPOTIFY OR YOUR FAVOURITE PODCAST PLAYER
GET YOUR DIGITAL COPY NOW
Available via Zinio and Apple News+
THIS
IS MY Precious
STORY cargo
‘ I Had
Babies Parenthood
rarely looks the
same – so why
25 Years
are we still so
judgemental
about it? From
teen mum
Apart’
to geriatric
pregnancy, one
woman shares
her experience
53
Where’s the father?
8.41 AM
Pregnant
each other’s
Standing in line business. I couldn’t
at the pharmacy, I bear the idea of my
smoothed my coat mum – at home,
none the wiser –
Pause
and gripped my knowing mine. It was 1996 when of my teachers. She
handbag tighter. I’ve taken a I missed my first
period. I was at
gave me a Moses
basket, telling me
pregnancy test
At the till, I nudged twice. Both times, college and had she thought I’d be
the pregnancy test it was positive. been dating my a great mum. I was
But while much 22-year-old touched by the gift,
across the counter has changed about boyfriend for six although I couldn’t
with my left hand. pregnancy and months. After that help but feel sad
“Pretty ring,” childbirth in the
years between,
memorable trip
to the pharmacy,
that I hadn’t
received the same
said the cashier – one thing hasn’t. I shut myself in the kindness from
responding exactly As a 17-year-old bathroom at home people close to me.
college student, to take the test. I I named my baby
how I wanted her I was branded just thought back to my Beth, and the early
to. I needed her another teenage friends’ pregnancy memories of being
scares – their faces a mum can be
to know I was mother; a baby
having a baby. light with relief as summed up in a
married; that I Now, aged 43, I’m they recounted the word: surreal. I’d
was old enough, a geriatric mother; moment they saw
the line. I expected
dropped out of
college in the latter
crazy for wanting to
mature enough do it all over again my story to end like stages of pregnancy,
and financially – ‘at my age’. While theirs. Instead, two when fatigue made
lines appeared in the coursework tough.
stable enough I’m a different
person from the one test’s window and In a matter of weeks,
to be worthy of I was two decades my life changed with I’d gone from being
motherhood. ago, discrimination the flush of a toilet.
“Are you going
at college with my
friends to being
for being the
‘wrong age’ for to keep it?” was the responsible for a
motherhood still default response, tiny human. But I
There’s a reason stings just as when I shared the embraced this new
I was desperately sharply. I want to news with friends life, chronicling
seeking the know why we judge and family. Closely every detail and
approval of a women so harshly followed by, “You’re building boxes
stranger. The last for their decisions ruining your life.” of keepsakes.
time I bought a around parenthood; Many people around It wasn’t easy; in
pregnancy test was and to understand me expected – fact, it was beyond
25 years ago. I say the repercussions wanted – me to have hard at times. My
bought… I never for those on the an abortion, but I relationship with
made it into the receiving end. knew instantly that Beth’s father broke
pharmacy. Instead, Above all, I hope I wanted this baby; down, and by the
I stayed in my my story challenges that no matter how time she was a
boyfriend’s car preconceptions difficult it would be, toddler, I was raising
while he went in to and encourages us I would try to make her as a single
buy it. I was 17 and to see all pregnant it work. I moved into mother. But in
I couldn’t face the women for the my boyfriend’s some ways, being a
judgement – the mothers they truly rented house while teenager turned out
kind rife in my are, as opposed to my mum was at work to be an advantage,
small town, where the mothers we one day, phoning her especially when my
everyone knows think they are. to explain why. I’d daughter became
been terrified to tell one herself. With 17
her, but she just told years between us,
me that I didn’t have I had an insight into
Are you going to keep it? to get married if I
didn’t want to. The
her mindset and
interests. I knew the
6.21 PM only person to offer perils of dating in
me empathy was one the 2000s; I knew
the drugs people
were taking; I knew
the pubs that were
safe to drink in and
Say goodbye to being a teen... the ones to avoid.
2.12 PM In a way, Beth and I
grew up alongside
each other.
54
LIFE
A baby having a baby...
Testing
Times
The desire to have
another baby crept
up slowly. Beth was
at uni when, at a
party, I met my
future husband.
Seven months later
we moved in
together, blending
our families and
parenting his four
children and my
daughter between
us. Three years
later, we got
married. It was
watching my
husband raise his
children with care
that made me
want to share the
experience with
him, but we’d all
but given up trying.
I was 40 when a
consultant told me
that my fallopian
tubes were as
twisted and
blocked as an
old hosepipe. He
suggested that I
have them removed
with the same tone
you’d use to ask
your partner to
pick up some milk
on their way home
from work. But I
pleaded with him
to keep them.
“They won’t
work,” he insisted.
“They’ll work
The approx
average age
of women
giving birth
here in 2020
SOURCE: AUSTR ALIAN
INSTITUTE OF HEALTH
AND WELFARE

You’re ruining your life...
7.14 AM
But how will you manage?

1.19 PM
better inside me
than not,” I replied.
But it seemed
the consultant was
right, and after a
few years of trying
to conceive, I
shelved that dream
and pursued others.
I moved up the
ladder at work
and started a diet
consultancy side
hustle. I reminded
myself that I had
both a daughter
and much-loved
stepchildren. I
made peace with
not having another
baby. Then my
periods stopped.
While three tests
presented two
blue lines, it took
another four tests
for the news to
sink in. “You’ll
need to come in
immediately
because of your
condition,” the
doctor insisted
over the phone. My
condition? Being
43 and pregnant.
This many
births were
registered
in Oz in
2021
SOURCE:
AUSTR ALIAN BUREAU
OF STATISTIC S
56
LIFE
Aren’t you a bit old for this?

10.38 PM Judgement
Otherhood Day
Society has an idea International One thing I do have
of what a mother Journal For Early this time around is
should look like, and
At your age? Childhood has perspective. I know
let me tell you, it 12.18 PM found that not there’s no ‘right
isn’t me; it isn’t me feeling competent time’ to have a baby.
now, it wasn’t me in your parenting How we cope comes
then. Both of my
pregnancies have
traits deemed
desirable for Shame role – because
of prejudice or
down to personality,
not timing. I wasn’t
confirmed what
I’ve long suspected;
that pregnant
mothers, especially
around age,” she
tells me. This
Game
Unsurprisingly, the
self-stigma – can
cause parents to
struggle with
a bad mother as a
teenager; I was a
brave one. When I
bodies – and the desirability, she stigmatisation has bonding and be less look back on the way
reproductive explains, is deeply consequences. “[In engaged in their people reacted to
behaviour that goes entrenched and pregnancy] you’re child’s learning my first pregnancy,
with them – are spoon-fed via already more and development. I judge them. While
under a scrutiny so cultural references, vulnerable to Given how they might have
severe, they’re not least in the shame,” says Dr isolated I felt during been right about
practically seen media we consume. Kalanit Ben-Ari, a my first pregnancy, certain things – no,
as public property. Growing up, almost psychologist and I was lucky this my boyfriend didn’t
I felt the hot glare every film I watched therapist, referring wasn’t the case – I stick around – that
of other people’s featured a married, to the toll that bonded easily with shouldn’t have
opinions when, middle-class mother pregnancy takes Beth. Being her mattered. I deserved
aged 21, I walked in her twenties or on body and mind. mum pushed me compassion and
down the street thirties, while “Add societal into survival mode; not derision.
with my toddler; mothers like me pressures and everything that When I told
when I brought were nowhere to be judgements from I did – finding us friends and family
her to uni lectures seen. When we were, peers related to a place to live, about my current
because I couldn’t we were vilified. your age and working three jobs, pregnancy, most
find a babysitter; Mahmoud points you’re bound to choosing a uni with were happy. I even
when, in response to media portrayals suffer negative childcare nearby got cards, which
to questions about of teenage mums, psychological – was all to be a I didn’t last time.
her father, I had all too often less consequences.” good mum. But Mostly, people have
to say that he than flattering. A study published having no cultural asked how my
wasn’t around. “It equates to a in BMC Psychiatry in references made daughter, now 25,
To find out why scenario in which 2019 revealed that it hard to see has taken the news,
we judge women so anyone who falls teen mothers are myself as a mother, assuming she’s
harshly when they outside of this twice as likely to which had a big finding it difficult.
don’t subscribe to narrow stereotype suffer depression impact on my But she’s just
AS TOLD TO BETH ASHLE Y. PHOTOGR APHY: SOPHIA BECK /GALLERY STOCK; MILLENNIUM IMAGES/GALLERY STOCK
our ideals of the of pregnancy – compared with self-worth. I pleased I’m having
‘perfect’ pregnancy, be that because mothers aged second-guessed the baby I so
I put in a call to Zaina they’re a teenager, 21 and over. every decision I desperately wanted.
Mahmoud. A surrogate or Ben-Ari points made for Beth and By the time you
research associate transgender – are out that women had to suppress read this, my son will
at London Women’s seen as somehow without resources thoughts that I be a few months old
Clinic – a private ‘abnormal’,” explains and support are couldn’t do it. and sleeping (or not)
reproductive Mahmoud. In the more likely to suffer Only now I’m in his nursery, which
healthcare clinic case of teenage – in a way that pregnant again we’ve decorated
– Mahmoud pregnancies, affects both their do I realise I’ve with a safari theme.
specialises in they’re often viewed mental health and been living with the Instead of wondering
pregnancy and as side effects of their ability to be a shame of teenage where I’m going to
sociology. “While bad judgement, confident parent. motherhood for live or if my friends
we are moving promiscuous Research from the 25 years. will ever speak to me
away from strict behaviour and/or again, my problems
adherence to the poor life choices. are best described
nuclear family As a result, teenage as ‘first world’. (How
model, we do still mothers are more will I survive without
hold on to certain likely to be seen
as unable or “Having no pâté?) But in some
ways, pregnancy
unqualified to meet
their children’s references made it feels the same. I’m
every bit as tired and
needs. One study
by researchers from hard to see myself nauseous as I was
the first time, every
the UK’s University
of Huddersfield as a mother, which bit as excited, too.
Because, while the
found this stigma
is so widespread had a big impact fear is real, I know
I can raise a baby in
that 75 per cent of
single parents had on my self-worth” the face of scrutiny.
After all, I’ve done
it before. WH
experienced it.

AT I O N
N
ESTI
Adelaide
D
Hills
Could a microbreak in
wine country reboot your
wellbeing? One writer heads
to South Australia to find out
By Penny C arroll
I’m in a flower garden, “It’s all about feeling my pulse enlightenment,

watching bees bumble energy exchange,” switch from ‘frantic’ but I’m not mad
over daisies while a explains Cherie to ‘free spirit’. I about it. It’s the
horticulturalist explains Hutchinson, the can thank Mother kind of inspiration
why she plants farm manager Nature for that, my weary mind
according to the at Aussie beauty Cherie says. “When has been craving.
moon’s phases and brand Jurlique’s you’re connected I’ve come to this
dusts the soil with biodynamic farm, to the garden, picturesque wine
crushed crystals. In any where flowers you feel better region, an easy
other context it’d raise and herbs are and the garden 30-minute drive
grown following thrives. When you from Adelaide,
my eyebrows but in the
holistic, moon- reconnect with to see if breaking
Adelaide Hills, a little
guided principles the earth, you scene from my
moon magic makes
and rituals for the start using your rushed life for a few
sense. The landscape
brand’s skincare heart instead of days might help me
is so lush, the villages
products. Energy your head to unwind and reset.
so quaint and the
shifts, I get. Just make decisions.” Despite research
people so warm, that I
24 hours ago I was in the International
feel like I’ve wandered
into a fairyland.
racing through a Change Journal of
mountain of work. of Pace Environmental
A short flight later, I wasn’t expecting Research and
I was breathing this farm tour to Public Health
mountain air and take a turn towards suggesting
58
LIFE
botanicals are
meticulously
grown, harvested
and dried, my
partner and I make
our way to The
Lane Vineyard,
for a long lunch,
where the chef
surprises us with
a special dessert
made with petals
from Jurlique’s
Left: Views of
Mount Lofty Botanic signature rose.
Garden. Above:
flower power at
the Jurlique Farm.
It’s so thoughtful
and delicious and
High
Below: welcome to
this breathtaking pretty, I could cry. Points
wine region
I Stayed…
Time to At Longview stick with me – I’m Above: a riot of
colour in the Botanic
Reset Lodge, a luxe ready to reconnect Garden. Below:
villa at Longview wine time and
Instead, I save my with nature and delicious eats at The
Vineyard in Lane Vineyard; the
emotional release reinstate my
Macclesfield. (It wellness platter at
for an indulgent sleeps eight, so heart as the chief Longview Vineyard
afternoon treat: a bring friends or decision-maker.
couple’s massage book a Vineyard I get my chance
Suite instead.)
at Longview at Mount Lofty
After sipping
Vineyard’s new wine on the Botanic Garden,
luxury day spa. veranda, stroll where walking
After the treatment the grounds to trails twist uphill
– so relaxing both meet the horses through cherry
and alpacas.
my partner and I longviewvine
blossom trees, a
briefly nod off – we yard.com.au rhododendron
a mini break set up in the sunny forest and a
can have large enclosed veranda
I Ate… camellia grove in
So many things!
and immediate with a bottle of Try Honey Bang full bloom. My pulse
positive effects on bubbles and a Bang in is racing, but now
stress, strain and wellness platter Littlehampton it’s from fresh air
for punchy
wellbeing, I was (think bliss balls, and exercise rather
south-east Asian
sceptical it would fresh fruit and than deadline
PHOTOGR APHY: DRONE DYNAMIC S SA; JURLIQUE INTERNATIONAL & JEM CRESWELL; ISA AC FORMAN;
JAKE WUNDERSITZ; ADAM BRUZZONE/SOUTH AUSTR ALIAN TOURISM COMMISSION; PENNY CARROLL
flavours. There’s
have a real impact. homemade dips) to also the Crafers stress. The hills
But, with watch kangaroos Hotel, a pub really are alive, and
its rolling hills graze between the serving modern my heart is full. WH
Australian fare.
embroidered with pinot noir vines. honeybangbang.
grapevines, quiet How’s the serenity? com.au;
roads through There are so crafershotel. PLAN
com.au L
eucalypt forest, many ways to slow
TRAVE
and abundant down and reboot I Learned…

artisan produce, here, whether That dry gin and
the Adelaide Hills it’s exploring goat cheese are
seems purpose- historic villages
tasty partners at Penny was
built for wellness. like Hahndorf or
Grünthal Brew & a guest of
Udder Delights
Not the green-juice following winding Cheese Cellar,
South Australia
kind, but the soul- country roads where you can
Tourism. Visit
pair a cheese southaustralia.
nourishing variety, to charming com/
tasting with
where good food restaurants, like a flight of destinations/
and wine nurture Lost in Forest – craft gins (or a adelaide-hills to
your body, mind a pizza joint in a paddle of beer). plan your trip.
and spirit. converted church. grunthal.com.au Book a Jurlique
After learning But on our final Farm Tour at
how Jurlique’s day, Cherie’s words jurlique.com.au

The
Beauty of
Bacteria
What do kombucha and hyaluronic
acid have in common? Fermentation
– a process that brings powerful perks
By Deanna Pai
61
What
Is It?
Fermentation is
quite simple once
you understand
the general basics.
“Fermentation lactobacilli (a
is the process by bacteria), and
which you feed over time, those
an ingredient to lactobacilli turn
a microbe – a it into kimchi.
bacteria or a yeast The bacteria in
– and the microbe fermented foods
metabolises that (which can also
ingredient into come in the form
something else,” of probiotic
says dermatologist supplements)
Dr Whitney Bowe. support your gut
“That change microbiome, a
These days, it feels as if happens for the delicate ecosystem
you can’t swing a reusable better, unlocking
nutrients and,
of millions of
microbes. Stress,
tote without hitting a importantly, lack of sleep and a
bottle of kombucha, bacteria.” With sugar-heavy diet can
kimchi, for example, throw it out of whack
yoghurt or some other you’re feeding and trigger system-
fermented food. While plain cabbage to wide inflammation
they’ve been around that affects skin
health, explains
for centuries – Koreans Bowe. “An
started brining vegies imbalanced gut
is believed to
at least 2,000 years ago contribute to
– fermented eats have chronic conditions,
experienced something including eczema,
acne and even
of a renaissance over premature ageing.”
the past decade, thanks Now, on to product
integration…
to research establishing
their effect on the gut
microbiome (which plays
a role in supporting sleep,
minimising inflammation
and more). Now the trend
is expanding to your
beauty shelf. Although
some ingredients, such
as lactic and hyaluronic
acids, have been produced
via fermentation for
years, more companies
are fermenting products
with ingredients such as
peptides and mushrooms.
The payoff? Skin benefits
with less irritation. We
share the lowdown on
this intriguing approach.
62
B E AU T Y
What
Does
Recent
Science
Say?
While the evidence
is evolving,
fermented red
ginseng was found
to be both less
irritating and
more effective
than its non-
fermented versions,
according to one
study in Journal
of Medicinal Food.
Other research also
suggests various
plant extracts,
when fermented,
may possibly have
a protective effect
against sun damage.
Keep in mind,
though, it’s quite
hard to definitively
say that the
amped-up effects
of one fermented
ingredient
discovered in
a given study
can apply to all
ingredients, says
Bowe. But many
of the ingredients
in the products we
gathered for you,
like vitamin C,
have proven
benefits whether
they’re fermented
or not. Bring on
the bacteria.
Fermented ingredients are not the same thing

as ‘probiotic’ skincare, which packs in live
bacteria to alter the skin microbiome. With
A Note on fermented options, the microorganisms work
Probiotics their magic ahead of time to deliver the goods.
Psst… If it’s a probiotic serum you’re after, Lancôme
Advanced Génifique, from $83, lancome.com.au,
stars seven pre- and probiotic fractions «
FEB R UA RY 2023 wom enshealt h.com .au 63

How Does
Fermentation
Come into
Play for
Beauty?
As with food, brands
choose the ingredient,
throw in microbes, then
put the end products into
serums, masks, etc. This is
beneficial because…
1
Less is More
2
Sustainability
Fermenting an Matters
ingredient may Fermentation may
mean that you offer a “clean”
need less of it to and possibly
get the same, more sustainable
if not better, way to develop
results than you ingredients. As
would from its the raw materials
traditional are plants and the
counterpart. “If microbes are
you ferment the the ones making
plant’s extract the shifts, “it
[by adding uses natural
bacteria or yeast ingredients to
and letting it make natural
work its magic], by-products,”
then you says cosmetic
have more chemist Marisa
concentrated Plescia, a
benefits,” says scientist at
formulator Dr beauty retailer
Loretta Ciraldo. NakedPoppy.
3
It’s Sensitive-Skin Friendly
The ingredients also may become less
irritating through the fermentation
process, Ciraldo says. Is a particular
ingredient too harsh for you? The
fermented version may be all clear. The
reason for this is still TBD, but experts
speculate that it could be because
fermentation helps strengthen
the skin barrier by supporting
acidity levels.
64
B E AU T Y
Best
Brews
Some of
the best-
in-bacteria
products to
try now
SUSANNE
KAUFMANN
Enzyme Exfoliator,
$96, mecca.com.au
Fermented algae
addresses parched
skin, while fruit
enzymes polish
for a smoother
texture.
SWIISH
Glow Getter Sheet
Mask, $14.95,
swiish.com
To i m p r o v e CLINIQUE
collagen Moisture Surge
production, yeast Hydro-Infused
ferment extract
Lotion, from $60,
clinique.com.au
has been added
Aloe bioferment is
to this hydrating
the secret behind
sheet mask.
helping skin retain
moisture, making
this a saviour for
a dry complexion.
OLE HENRIKSEN
Barrier Booster
Orange Ferment
Essence, $70, TRINNY LONDON
ADDITIONAL WORDS: IANTHA YU. PHOTOGR APHY: ASTRID OBERTGALLERY STOCK; JOHN RINTOUL.
theiconic.com.au Boost Up Vitamin

Thanks to C Serum, $122,
fermented orange trinnylondon.com
peel extracts, Lemon peel
your skin can feel ferment, along
more refreshed with vitamin C,
and nourished. offers brightening
powers for more
r e s i l i e n t s k i n . WH
CULTURED
RESILIENCE
Facial Oil, $91,
mecca.com.au
This drop
features
prebiotic
ferment
to soothe
agitated skin
and increase
elasticit y.

How Can
I Get Rid of
Bum Spots?
Address the pesky problem
with these easy-to-follow
body care tips
66
B E AU T Y
the chronic
rubbing puts
pressure on
your skin,
which blocks
your follicles
THE EXPERT and leads to
D r Ewoma U keleghe,
skincare specialist and ingrown hairs.
founder of Skndoctor 3.
Take care
Or, you can try after shaving or
‘Maskne’ might have secured a 3. Clear waxing as well.
place in recent vernacular, but Skincare If you do shave
with swimwear season in full Body Buffing your bum, try
swing, there’s a new concern: Bar ($32, something like
‘buttne’. These acne-like clearskincare. 5. Make My
blemishes on the buttocks com.au), which Shave Starter
aren’t actually acne at all. It’s is specially Kit ($21.99,
usually folliculitis – an inflamed developed for makemyshave.
hair follicle – and typically bumpy skin com.au) which
presents as tender, red bumps textures. features a
that often have a white head. Always make blade and
time for a lubed bars
This can be There are a few post-workout to prevent
caused by a options to try: shower, too irritation. If
4.
few different 1. Frank Body (WH loves the problem
things: Glycolic Body 4. Sundae persists,
infection, Scrub ($25, Orange Crush consider laser
blockage of frankbody. Foaming Body hair removal
the follicle or com) offers Wash, $20, instead.
tight clothing. physical and sundaebody. An emerging
Infections can chemical com, which treatment is
lead to painful exfoliation for looks and feels LED therapy;
boils; in this a smoother like whipped it’s not too
instance, you toosh, while cream). But, common but
should see 2. Mecca promising. The
a medical Enzymatic blue and red
professional. Body & Scalp light acts as an
If your spots antimicrobial
ADDITIONAL WORDS: IANTHA YU. PHOTOGR APHY: PHILIPP JELENSK A / TRUNK ARCHIVE/SNAPPER IMAGES.
Scrub ($52,
aren’t so mecca.com. and anti-
2. 5.
severe, you’re au) features inflammatory
likely dealing raw cane sugar agent.
with clogged to buff away 6. Dr. Dennis
follicles and dry skin cells. Gross DRx

irritation, which SpectraLite
can be easily Bodyware Pro
1.
solved. ($679, mecca.
Regular com.au) can
exfoliation is if you can’t, target specific
6.
key. Aim for changing out areas of skin.
twice a week of damp gear The skin on
– your body’s into fresh your body is
STILL-LIFE PHOTOGR APHY: JOHN RINTOUL.
skin is less clothes will often ignored

sensitive than help to reduce until you spot
your face but the chance of an issue (pun
be cautious irritation. Also intended) – but
and don’t avoid wearing a few simple
overdo it. Ease tight clothes steps can
off if there’s on your lower help keep you
any discomfort body where glowing, bum
or redness. possible; and all. WH

THE
TRUTH
ABOUT
WATERPROOF
MASCARA
It’s bad for your
lashes… Or is it?
Let’s sort the
beauty fact
from fiction
By Ruby Buddemeyer
68
B E AU T Y
1.
SWIPE
1. Clarins
founder of Double Fix

Mascara, $48,
UP
BeautyStat. clarins.com.
So how did au. A great
this product waterproof
get such a bad
Waterpro
Waterproof top coat that
rep? Because
gems to can be layered
over mascara.
write
ehhome
of the way that
about
about 2. Benefit
some people
Cosmetics
try to take it 2. Badgal Bang
off. “Scrubbing Waterproof
Somewhere along the and tugging is Mascara, $44,
myer.com.au.
beauty way, someone best for getting
Stays put for
started spreading this gum off your up to 36
not-so-cute rumour about shoe – not hours, and
waterproof mascara: that it mascara off offers serious
lash-plumping
is super harsh and unless your face,” says powers.
you hate your eyelashes dermatologist
or you’re cool with them Dr Shreya 3. MCoBeauty
Xtendlash
breaking off and falling out, Andric. Not
Mascara,
you shouldn’t be using the only can rough $24, mco
product at all. Yeah, scary. removal mess beauty.com.
with your lash The tubular
formula can
Except not lashes when health, she 3.
boost bare
true at all. The they come into explains, but it lashes and
stuff itself isn’t contact with can “traumatise won’t clump,
bad for your rain, sweat or already thin flake or
4. smudge.
lashes – it’s tears. Instead, eye skin, break
just like regular waterproof capillaries pad and gently 4. Rimmel
mascara, mascara is and worsen slide it down London 100%

Waterproof
with one key made with a wrinkling.” your lashes until
Mascara,
difference. “It’s combination There’s a they’re nice and $12.95,
anhydrous, of waxes, very simple clean. Follow priceline.
meaning that silicones and/ solution: an oil- with a regular com.au.
Quick-drying
it doesn’t or polymers, based make-up face wash and
with the ability
contain water,” all of which are remover or your mascara to volumise
says Henry perfectly safe, cleanser, which will be gone. and lengthen
Weaver, CEO lash-friendly easily dissolves Myth, busted. in a single
swipe.
of Australian ingredients, waterproof Now, resume
Private Label, a insists cosmetic mascara. Just living your best 5. Maybelline
beauty product chemist Ron dab a little on a waterproofed 5. The Colossal

Curl Bounce
research and Robinson, reusable cotton lash life. WH
Waterproof
1
ADDITIONAL WORDS: IANTHA YU. PHOTOGR APHY: MICHELLE MONIQUE/GALLERY STOCK .
development Mascara,
company. $25.99,
Formulas priceline.
com.au.
made with Curls and
water are much separates
less likely to each lash, and
lasts up to
2
cling to your
24 hours.
STILL-LIFE PHOTOGR APHY: JOHN RINTOUL
1 2
Get Bioderma Sensibio La Roche-Posay
3
Naturium Fermented
Clean
3
H2O Eye Waterproof Effaclar Micellar Camellia Creamy
Makeup Remover, Water Ultra Oily Skin, Cleansing Oil, $30.95,
Remove eye $24.99, chemist from $7.99, naturium.com.au.
make-up – yes, warehouse.com.au. laroche-posay.com.au. Use this cleansing oil
even waterproof Removes mascara, If your eyelids are on first, to get rid of eye
formulas – hydrates and won’t the oilier side, this make-up, then follow
with ease leave skin greasy. micellar water can help. with a gel cleanser.

B E AU T Y
I N S I D E
B R O O K E ’ S
B E A U T Y
B A G
S K I N
Q U E N C H E R
Susanne Kaufmann
Glow Mask, $114,
mecca.com.au
“My go-to
when my skin
is dehydrated,
especially after
a flight.”
M A N E H E R O
Pureology Color
Fanatic Multi-
Tasking Leave-In
Spray, $45.95,
adorebeauty.com.au
“If I don’t use
this after a
wash, I can
never untangle
Brooke
my wet h a i r.
G E T
It triples as a
H E R
heat and colour
G L O W
p rote c to r, h a i r
strengthener
McAuley
and other
magical things.”
The content creator, former

ballet dancer and Pureology
AS TOLD TO ALEX DAVIES. PHOTOGR APHY: DAVID MANNAH
ambassador finds beauty in

movement and great mates
“You know what, I feel art form itself feels so during my career as a
my strongest and most beautiful. Besides a sweaty dancer, as I’d be stuck in B R O W B F F
beautiful self when I’m class, a good bouncy blow a humid studio rehearsing Kosas Air Brow
in the studio, sweating it wave makes me feel pretty for hours on end and would Clear Lifting
out in a ballet class. The great. My wellbeing crave fresh air and some Treatment Gel, $36,
physical demands of ballet non-negotiable is getting sunshine. Music has also mecca.com.au
are so challenging, which I outdoors – it’s amazing always helped me to clear “I need to keep
love because it makes me what that can do to refresh out any noise and ground the caterpillars
feel incredibly strong. And your mind and body. This myself. A catch up with in place
it’s rewarding because the was important to me friends fills my cup, too.” WH somehow!”

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1
THE RETRO
CHARMER
Adidas
Originals
Digital Two
Inspired by sport 1.
but made for the
streets, this
shock-resistant,
digital funkster
couldn’t evoke
’80s nostalgia
any louder
without being on
2.
the end of a Care
Bear’s arm.
$179.95,
citybeach.com
THE SNOW
BUNNY
Zenith Defy
Classic Fusalp
A collab with
French ski-
couture
company Fusalp,
respected Swiss
watch brand
Zenith delivers a 3.
statement piece
hewn from tough
ceramic with a
mesmerising
open dial.
$17,200, zenith-
watches.com
THE HYBRID
PERFORMER
TAG Heuer
Connected
Quality
Calibre E4
Limited
Edition
Want
smartwatch tech
Time
with traditional
looks? This one
offers short
animated
workouts and
tracking metrics Whether you’re,
for running, running errands in your
swimming or
cycling. It’s also
sneaks, hitting the surf,
customisable or toasting a milestone
with different
straps and faces.
birthday, our watch edit
$2,750, has your wrist covered
tagheuer.com By Luke Benedictus
73
4
THE (NEW)
G O L D WAT C H
Tissot PRX
A throwback to a
’70s design, this
steel watch
covered in a gold
PVD coating
oozes vintage
cool and comes
on a slinky,
integrated
bracelet to dial
up your
coffee-run glam
factor. $700,
tissotwatches.
com
THE SPORTY
SPLURGE 4.
Hublot Big
For many years, Bang One
Click King
the watch Gold White
industry often Diamonds
took the ‘shrink Yep, those are

diamonds 5.
it and pink set into an 18k
it’ approach gold case. But
packing 100m
to women’s water resistance
timepieces. on a sturdy
rubber strap,
Thankfully, this gorgeous
there’s been a watch is also
long overdue robust and
primed for
reappraisal. The action. $35,100,
new generation hublot.com
of watches
is tough,
functional and 6
technically
astounding. THE TOUGH
COOKIE
This modern Alpina
breed of wrist- Comtesse
Quartz WR100
candy is built Hikers, trail
to keep pace runners,
swimmers,
with your full- dance-floor-
contact lifestyle goers and
at work and everyone in
between will
play while also love this
complementing compact watch.
Water-resistant
your look. What to 60m, the dial
time is it? Time is covered with
6.
scratch-resistant
to get a watch… sapphire crystal
to laugh off the
inevitable
knocks. $1295,
alpinawatches.
com

ST Y L E
THE ONE FOR

WAT E R
BABIES
Seiko
SUT421P1
Whether you’re
surfing,
paddle-boarding
or exploring the
ocean’s depths,
this solar-
powered dive
watch has you
covered with
200m water
resistance. $795,
seiko.com.au
7.
THE IT PIECE
Omega x
Swatch
Bioceramic
MoonSwatch
Swatch has
remixed
Omega’s classic
Moonwatch (the
first watch on
the moon) in a
host of colours
8.
inspired by
different planets.
It’s also made
from an
eco-friendly mix
of ceramic and
bio-derived
plastic. $380,
swatch.com
THE
M O T I VAT I O N
COACH
Samsung
Galaxy
Watch5
After an
accomplice to
help you smash
your goals? This
combines
PHOTOGR APHY: SUPPLIED; SHUT TERSTOCK
sleep-tracking
and heart-
health-
monitoring
tech, plus heaps
9. of other
features, to
support your
fitness and
wellbeing.
$499, samsung.
com WH
75
It’s been 29 years since
Venus Williams made her
debut on the professional
tennis circuit, cementing
herself as a sporting icon. At
42, she still has the mindset
of the ultimate competitor,
but she also knows a full
life is one enjoyed both
on and off the court
By Jess Campbell
Photography by M aggie Zulovic
C OV E R STO RY
EleVen
by Venus
Williams
High Vibes
tank, $94,
and Flutter
skirt, $114
FEB R UA RY 2023 wom enshealt h.com . au 7 7

EleVen by
Venus Williams
Cosmos Eco
tank, $88,
and Candy
Dreams Tennis
skirt, $158;
Lacoste shoes
78
C OV E R STO RY
AT 2017’S AUSTRALIAN
OPEN WOMEN’S SINGLES
FINAL, ROD LAVER
ARENA WAS A SEA OF
RED, WHITE AND BLUE.
US FLAGS WERE DRAPED
OVER SHOULDERS
AND PAINTED ONTO
THE CHEEKS OF
SUPPORTERS, ALL OF
WHOM UNDERSTOOD
THEY WERE IN THE
PRESENCE OF RARIFIED
GREATNESS. WHILE
SERENA WILLIAMS’
PRESENCE IN A GRAND
SLAM FINAL HAD LONG
COME TO BE EXPECTED,
TO SEE HER SISTER
EleVen by
Venus Williams
VENUS ON THE OTHER
Skater Rib
dress, $118; SIDE OF THE NET WAS
MORE SURPRISING.
Lacoste shoes
FEB R UA RY 2023 wom enshealt h.co m.au 79

Slam doubles titles alongside
Serena, and 49 career titles. She’s
also launched successful businesses
– a plant-based superfood company,
Happy Viking; full-service design
company, V Starr; and EleVen by
Venus Williams, an activewear brand
that launched the Privilege Tax
Initiative to fight for equal pay for
all women. Though it might sound
like she’s reached the pinnacle of
“MY
After being diagnosed with success in every endeavour, for
Sjogren’s syndrome in 2011 – an Venus it’s all about the process,
PARENTS
autoimmune disease that left her developing new skills and the
heavily fatigued and experiencing lessons learned along the way.
muscle and joint pain – Venus had As she looks to return to the Aus
chosen to prioritise her recovery
away from the court. In the years
Open this month, Venus opens up
about her version of manifestation,
WANTED US
that followed, critics were quick to
count her out. Emerging on the pro
behind-the-scenes sacrifice and why
she loves being in the aunt club.
TO BE GOOD
circuit were fresh, young players,
finding form and fine-tuning their WH: Is there a Grand Slam match
HUMAN
skills alongside the sport’s greats.
And there was Venus, a titan of the
that stands out for you as being
the most memorable?
BEINGS AND
game, but one who seemed to wear
the scars of years spent leading
VW: “Each match leads to another.
I like to say I’ve learned from every
BE ABLE TO
from the frontlines: a player who
had opened the door for all women
single match at every stage of my
career. The winning starts long
SURVIVE
to follow, who had campaigned
tirelessly for equality so that in
before you lift a trophy. People
get to see that fun part, that end
IN THIS
2007, when she took the singles
championship at Wimbledon, she
product, but it’s the years and
the hours that you put into it, the
WORLD.
became the first female to be paid
the same as the male winner.
dedication, the blood, sweat and
tears, the hard days on the court,
IT’S A
As fans watched Venus on the
court at that 2017 Australian Open
the days you don’t want to be there,
the days you’d rather be at a party.
BEAUTIFUL
final, they saw a woman primed for
battle, one who had been raised to
It’s all those things that really add
up to that one moment in time, so to
WORLD,
expect hard knocks in life, but was
so certain of her self-worth that
speak. And I’ve been lucky enough
to have more than one moment.”
BUT IT’S
nothing could throw her off balance.
It was Serena who took the title, but WH: What do you love most about
HARD OUT
it was Venus who won the crowd.
“[My parents] wanted us to be
playing at the Australian Open?
VW: “Whenever I come to Australia,
THERE”
good human beings and be able to if we lose, we don’t leave early.
survive in this world. It’s a beautiful We end up staying for almost the called ‘setting a goal’ – ‘manifesting’
world, but it’s hard out there. You’re entire [tournament]. We just enjoy [makes it sound] somehow mystical.
going to go through hard times. ourselves: eat at restaurants, go But there’s nothing mystical about
There are going to be beautiful to the beach, shop, hang out with it: you get a goal, you work real hard
times, but you’ve got to be able to friends. We don’t leave. It’s not just towards it, sometimes you fall short,
roll with the punches,” Venus tells me – all the players love Australia. you re-evaluate, set another goal,
WH. “You have to be able to enjoy I grew up playing this tournament figure out what didn’t work... and
the battle. [Our parents] just wanted – there are so many memories.” you keep on grinding. My mum was
us to enjoy life, and tennis was a by- all about strength and raising strong
product of that.” WH: Can you share some lessons women, confident women, women
Venus has seven Grand Slam your parents instilled in you? who could do things for themselves.
singles titles to her name, 14 Grand VW: “Setting goals was huge for my She always said, ‘Never ask anyone
dad. He always had us writing down
our goals [and] working on things
like visualising. Back then it was just
80
C OV E R STO RY
EleVen by
Venus Williams
Skater Rib
dress, $118
FEB R UA RY 2023 wom enshealt h.com . au 8 1

“THERE
HAVE BEEN
GREAT
OPPORT-
for anything. Do it yourself.’ She
UNITIES ‘OK, I have this gift that I can
also raised us with values of respect,
honesty, truth, keeping your word.”
FOR WOMEN exercise on a daily basis.’ I’ll always
be a tennis player in my head; I’ll
WH: How was it navigating the

IN TENNIS always be a competitor. It’s just a
certain way you think and when
pro circuit alongside Serena?
VW: “It’s really all we know. It’s been
FOR A LONG you’re wired to do that, it’s who you
are. But you have to wire yourself to
the best and most amazing blessing
and experience to do it with my
TIME, BUT do other things – it’s important to
do that sooner rather than later.”
sister and my family there with me.
We didn’t need anything else, we
NOW IT’S WH: Your activewear label
had each other. And we had a good
time. Win, lose or draw, we had fun.”
TIME TO UP EleVen is launching in Oz. How
involved are you in the design?
WH: What changes have you

THE ANTE” VW: “Very much! How it starts is I
will create the inspiration behind it.
seen in how female athletes are I’ll start my [mood]boards on what
celebrated and recognised? extremely important. [Also] I hate I’m thinking, and what I’m feeling
VW: “It’s so exciting, but I want small talk. I’ve decided not to do it. and what’s next – that sort of thing.
sport for women to accelerate It’s nice to talk to people you really Our next collection is about women
faster and for there to be more know, and then sometimes you meet in sports and it’s very powerful.
opportunities for women in all kinds people and have a real connection... I derive a lot of happiness from
of sports. There have been great but if it starts to be small talk, then being a part of the arts, watching
opportunities for women in tennis maybe that person’s not for me.” them, participating, learning… So
for a long time, but now it’s time to [fashion] is really a manifestation of
up the ante. It’s been great to see WH: What are some wellbeing who I am inside. It makes me happy
sports like women’s basketball have rituals you practise daily? to be able to mix the things that I
amazing attendance this summer VW: “I’m plant-based, I’m a cheating love – fashion, arts and wellness.”
in the [US], and it’s great to see vegan and I have my plant-based
international sports like soccer protein powder, Happy Viking, which WH: What are you most
gaining traction and the women’s is a huge part of my life as I live excited about this year?
World’s Cup being amazing.” off smoothies. Smoothies, shakes, VW: “With my tennis, I’m always
that’s how I start my day and end adding new things. I’ve always been
WH: You’ve spoken about how it. Also trying to make it fun. If you a player that’s adding new stuff...
your mother taught you to take hate what you eat, you’re miserable. so all these things are very exciting.
care of your ‘whole self’. What I try to have fun with it and find And of course I want to spend time
does that look like for you? nice restaurants when I travel. My with my niece too. That’s really
VW: “Getting enough rest, getting favourite is when I find an amazing important to me as she continues to
enough free time to pursue your vegan meatball, my goodness.” get older and understand the world
own life, and setting your life up around her. I want to be a part of
with things that make you happy. If WH: How has the pursuit of other helping shape that.” WH
you hate your job or relationships business ventures and passions
and how they’re going, if you don’t impacted your identity?
like your own behaviour, those are VW: “It definitely helps you develop Listen to the
full chat with
things that will ruin your mental value outside of the court, but Venus on
our podcast,
health. So being able to set yourself also to appreciate the court too, Uninterrupted.
up in general with a happy life is because it’s nice to be very good at
something. In other places you may
not be as good, or maybe you’re still
learning, so it makes you appreciate
82
C OV E R STO RY
HAIR: RO MORGAN. MAKE-UP: K ARINA OROZCO
-ST YLING: ELEVEN BY VENUS WILLIAMS
EleVen
by Venus
Williams
Power dress,
$158; Lacoste
shoes

Lace up
and go
84
FITNESS
An object in motion stays in motion,

right? When you take a hiatus –
whatever your reason – getting back
into running is as much a mind game
as a physical feat. This expert advice
will help you overcome any
psychological hurdle and reignite your
passion with more fire than before
By Caitlin Carlson

You blinked, and Think
suddenly you realise tortoise,
you haven’t run in not hare
weeks, maybe months.

It’s not that you’ve
been lounging around
on the couch. Maybe
you’ve been lifting,
yoga-ing, walking. And
while you’re active, yes,
that feeling of being
out of ‘running shape’
makes you dread lacing
up to toe the start line
of that fun-run 5K or
even just the edge of
your driveway.
running, which means

you’ll face psychological
and physiological hurdles
when you’re trying to
If you’ve encountered reestablish the habit,”
the mental roadblock says Dr Ayelet Fishbach,
associated with returning an expert on motivation
to running after a break, and decision-making and
you’re far from alone. The the author of Get It Done:
reality is that “it’s hard Surprising Lessons From
to fake running fitness, the Science of Motivation.
both from both a physical You may even
standpoint as well as a experience what experts
psychological one,” says call an ‘action crisis’,
Annick Lamar, a certified which is when you’re
running coach with New torn between continuing
York Road Runners. How to pursue a goal and
long it takes your body to throwing in the
get back into it is super proverbial towel.
individual, but in a sense, Researchers at the
the mental process also University of Zurich
MEMORY
requires training. in Switzerland looked
“Running can actually at how action crises
become a part of how impacted ballerinas and
we define ourselves and
make us feel strong,
purposeful and brave,”
university students in
two separate studies
and concluded that the
MAGIC
Muscles remember movement
Lamar points out, psychological state not patterns and pick them back up, so
adding, “When we take only causes stress but returning to running is easier than
a break from it, those also messes with overall starting from scratch: “When you
feelings may go MIA.” wellbeing. And that’s repeatedly perform a movement, you
Real talk: after exactly what can happen reinforce the motor pathway,” says
stopping, it’s tough when you’re debating running expert Dr Irene S. Davis.
to get back to running “The more reinforced it is,
whether to chase those
regularly. If you’ve the easier it is to recall.”
post-run endorphins or
Like riding a bike.
already crushed a shelve your sneaks the
couple of jogs this week, first time you get a side
however, it’ll take your stitch. But, don’t sweat
mind less effort to get it: research-proven ways
out the door again. “It’s to avoid this boulder are
much easier to keep straight ahead. Prepare
running than to start to reignite the spark...
86
FITNESS
BODY
COME
BACK
TIPS
Physical de-training
(meaning, muscular
and cardio-respiratory
endurance begin to
diminish) can start within
20 days of stopping an
activity, says Lamar. As
for how long it’ll take to
get to your former speed
and pace again, that’s
based on original skill
level and length of pause.
Some pro advice:
START SMALL
It’s easy to launch into big
goals right away, but instead
think ‘micro’ challenges.
“That could be two to
four runs of 15 to 20 mins
a week,” says Lamar.
Reminding yourself of the
tortoise, not the hare, will
definitely help as well.
WALK AND RUN

Begin with a program
that incorporates both,
then slowly replace walking
with running, tips Dr Irene
S. Davis, a professor in the
School of Physical Therapy
& Rehabilitation at the
University of South Florida.
FOLLOW THE 10
PER CENT RULE
Each week, add about 10 per
cent more distance or time.
So if you did three 3km runs
last week (9km total), you
could go for 10km or so this
week. “It’s OK to round up or
down,” Lamar notes. “The key
is slow [distance] increase to
allow your body to adapt.”
EMBRACE CROSS-
TRAINING
Regaining fitness means
consistency – and cross-
training and strength training
are helpful tools for keeping
active while you build up
run training, explains Lamar.
“Engage in a program that
strengthens the core, hips,
calves and feet,” adds Davis.

T H E
ON U N D
R E B O HOLD
There’s no time like
the present to get
OFF ON
back out there.
Leverage all of the
advice here or pick
RACES
When focused on performance, “you
a few strategies at may get excited by adding [distance]
a time. Often, one or end up worried about skipping a run
method will work if your body is achy,” Lamar says.
for a while, then “The goal is to avoid injury; races
you’ll need to can make you neglect that.”
switch it up months Instead, work on finding
later, Fishbach says. the joy in running.
And that’s OK.
TAP INTO
YOUR
DEEPER
‘WHY’
“It’s not about how
much motivation
you have – it’s about
the quality of that
motivation,” says
GET A BIT Dr Carla Meijen, a
NOSTALGIC sport and exercise
One check in the psychologist and the
positives column when editor of Endurance
it comes to returning Performance in Sport:
versus starting: you Psychological Theory
have a (maybe literal) and Interventions. A
ADVISE A
track record you can lot of people run for FELLOW
think back on to external reasons, such STRUGGLER REFLECT
remind yourself of as to lose weight or “When you are AFTER
what you’ve done achieve an aesthetic struggling with EACH RUN
in the past – and goal. Those may get something, giving There are three stages
can most certainly you out of bed in the advice to another of performance, says
do again. People morning, but they person facing that Meijen – planning,
benefitted, in terms of likely won’t keep you hurdle helps you performance and
increased commitment going day after day. MAKE A realise you know reflection. Often
and motivation, from Ideally, you’d generate how to motivate more runners perform, then
simply writing down longer-lasting internal
SOLID than you thought,” they want to get right
how much they’d run motivation (think: to ‘IF THEN’ Fishbach says. The back into planning the
before, in studies live a healthy lifestyle PLAN best part is that you next run. But you’d be
conducted by or for the pure stress Having a fix in don’t have to actually wise to reflect on each
Fishbach. If memories relief of it) as well. advance of dealing give anyone the workout – how it went
of your last run Spend time reflecting with a specific setback advice – writing and how you can
are hazy at best, on why you want to or barrier is key, down what you’d improve. Maybe you
contemplate other get back to running, advises Meijen. For theoretically say to were in your head,
baby steps you’ve Meijen recommends. example, if you get someone else will focusing on how you
taken toward your Consider why you majorly fatigued and also do the trick. felt slow compared
goal of running again. started in the first cranky, then you’ll with when you last
Maybe you bought place, what you remind yourself how ran. On the flip side,
new shoes or enjoyed about the accomplished you’re maybe you noticed
scheduled your sport when you were going to feel when your third run of the
workouts into your doing it and what led you push past the week felt easier than
calendar, or you’ve you to take a break. tough part. Or if you the first. Doing this
been keeping up that get a cramp, then helps to boost your
cardio base via your you’ll ease up and confidence in addition
other workouts. focus on cadence. to practical aspects.
88
FITNESS
ADOPT A
KEEP-
MOVING
MINDSET
You gain four
incredible
psychological perks
by practising an
endurance sport
consistently,
according to Meijen
Learning how
to pace yourself
Knowing it will
be uncomfortable
and choosing to do
the task anyway
Using all that

thinking time to
your advantage
Not letting boredom

get to you. These
mind skills can carry
over into other
aspects of your life,
like pushing through
a difficult work task.
Physically, of course,
a running base is
useful for overall
wellbeing and
cardiovascular
health. But it’s also
the first step in
achieving any
performance goals,
says Lamar: “The
bigger your
foundation, the more
training you can lay
on top of it in terms of
speed and interval
work.” Plus, the
running community is
pretty great, as is
PHOTOGR APHY: MARTIN RUSCH/ TRUNK ARCHIVE.
being able to hold a

(breathy) convo with
a running buddy or
lining up for a fun run
with your family and a
relaxed and happy
attitude. Some things
you appreciate more
the second (or 22nd)
time around. WH
FEB R UA RY 2023 wom enshealt h.com .au 89

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90
C OV E R STO RY
Jaggad top;
Bondi Born bikini
bottoms; Bvlgari
earrings (worn
throughout); Coros
Pace 2 Premium
GPS Watch (worn
throughout)
from Up There
Athletics

When she’s not
dialling into an
interview with
WH at 6pm,
Laura Henshaw’s
evening routine Arnsdorf top;
can go one of Jaggad bike
shorts; adidas
two ways. Most Ultraboost 22

sneakers
of the time, she

aims to switch The 30-year-old might also do (she and husband Dalton have
off from work a guided sleep meditation from two) in bed. “Dalton calls them
two hours health and fitness platform KIC –

which she co-founded with best
‘serotonin-boosting’ videos,” Laura
says, laughing. Sure, she knows the
before bed, friend Stephanie Miller in 2016 and first approach is probably more
accompanied became CEO of in 2021 – if it’s

been a hectic day. Then, there’s the
conducive to a good night’s kip,
but she’s also all about easing the
by a peppermint other side of the pillow. The one self-pressure to do things perfectly
tea and a good in which you’ll find Laura scrolling

TikTok, fielding the odd email and
all of the time. It’s an outlook that
extends to her wellbeing approach
fiction book. watching videos of golden retrievers as much as her work at the helm
92
C OV E R STO RY
Jaggad
bikini top;
Moncler
jacket

“Running, for
me, is a form
of meditation.
My mind is
clearer, I can
focus better
and I have
of KIC, which saw her named a more energy learned and where I want to push
finalist in 2022’s Women Leading
Tech Awards. Besides, there’s
when I’ve and challenge myself in the [future].
For me, it’s getting away from my
always tomorrow for that novel on moved screen and doing more things that
her bedside table. As we head into
2023, Laura – also now a qualified
my body” prevent me from burning out –
more reading, more cooking,
PT – shares what she’s learned spending time with friends and
about the magic of movement, family, and being present. So
looking after her mental health, that my cup is full as opposed to
navigating leadership and rethinking or feel comfortable, that’s OK and trying to run on empty all the time.
New Year’s resolutions. you can find another time to set There’s also so much to learn in my
them. Or maybe they don’t work role at KIC – the more I can learn,
Play the for you, and that’s OK too. We

don’t all have to work the same
the better – so I’d love to continue
developing my leadership.”
Fitness Field way and set the same goals at
“My biggest [wellbeing] non-
negotiable is moving my body,
the same time of the year.
Up until 2020, I set goals every
Put Yourself
maybe about five times a week. single year, but then 2020 and 2021 Back Out There
Running, for me, is a form of were hard for me mentally and I “[During the pandemic] I had
meditation. If I have a stressful day didn’t have that same clarity. I tried days where I felt so sad, down and
ahead, a big meeting or something to force myself to [set goals] and demotivated. I’m very anxious –
that I’m feeling a little anxious or it made me feel worse, because I which has been better actually since
uneasy about, I go for a run, listen couldn’t think of things and I just we’ve come out of [lockdowns] –
to a podcast and I feel so much didn’t feel like I wanted to. [So and I put a lot of my value on how
better when I come back. My mind now] I think more about reflection I make other people feel. So, I was
is clearer, I can focus better and I – I’ll reflect on the year… what I’ve putting pressure on myself to do
have more energy when I’ve moved. that and I just felt like I was failing.
I mix it up – doing some Pilates That really affected my confidence.
and strength training really helps What I’ve learned, with
to strengthen my glutes and core, confidence especially, is to put
so I don’t get injured from running. myself back out there – to try
Most of my runs are outside, but something and realise that it’s
I sometimes run on the treadmill. fine and not let one experience
We’ve just launched our guided Workout soundtrack: define my future experience. We’ll
Treadmill Masterclasses on KIC, “I love a Beyoncé playlist.” maybe have one bad exam, one
which I actually [coach] – they bad interview, one bad run… and
include interval training, sprinting Energy snack: we think, ‘I’m not going to try and
“Bliss balls or my favourite
and hills, and are developed with get another job because I’m bad
smoothie – chocolate
an incredible physio company from protein powder, cacao, at interviews.’ But that’s not what
Melbourne. A lot of people say almond milk, frozen banana it is – we can learn from it and go
treadmill running is boring, so and almond butter.” onto the next one. The past does
I wanted to make it interesting!” not define what we are capable of
Bonus trivia : and can do in the future. I had to
“I used to be a DJ, for about a
Think ‘Reflection’ year when I was 18.” push myself, but once I got back out
there, it helped so much. Even now,
Over ‘Resolution’ Dream day off: it doesn’t mean my motivation and
“When it comes to resolutions “A run in the sunshine, then confidence don’t go down or I don’t
and goal setting, I think what’s breakfast with Dalton and have days where I feel sad. But there
our dogs. I’d go to the beach
important is to give yourself space and read my book, then go
are less of them now, which is nice. I
and permission to set them or not dancing for five hours find personal connection energising,
set them. If it doesn’t come naturally with my friends.” too, so being back in the office with
94
C OV E R STO RY
our team and being able to go out

for dinner on a Friday night and
not do it on Zoom… I appreciate
those things more now.”
Reframe
Imposter
Syndrome
“The biggest challenge as a young,
female leader is managing imposter
syndrome and realising I’m not
going to have all the answers. If it
was up to me, I would pause the
world and do a 10-year accelerated
degree in all the things I need to
know to run a business. But I’ve
learned that I need to put less
pressure on myself. As a leader,
Bondi Born bikini top;

Jaggad top (around
waist) and tights;
Reebok Zig
Kinetica II sneakers

Bondi Born
bikini top
A reason I’m able to do my job and

feel empowered in it is because
of my business partner Steph –
my best friend and someone who
backs me a hundred million per
cent. When you share the lows
together, they’re divided. And
when you share the highs together,
they’re doubled. There is no KIC
without our wonderful team and
our community.”
Trust Your Gut

and Move
Forward
“I once read that we make
thousands of decisions a day. It’s
a lot; no wonder we have decision
fatigue! [When it comes to]
decisions within the business – and
I suppose also personally – I like to
talk to people and gather as much
information as possible, but you
have to balance that. Be cautious
with how much feedback you’re
getting and ensuring you don’t
have a thousand opinions. One of
our amazing advisors at KIC says,
‘You don’t make a decision by
committee’. You need to have the
right people there and have support
– that’s very important, because it
helps you feel more confident – but
then you need to make your
decisions and make them fast.
Letting go of, ‘What if we chose the
other option?’ helps too. With all big
decisions in life, we are never 100
per cent sure – so just back your
choice and move forward… because
I have to be confident, decisive and don’t take. That’s such a beautiful
you’ll make it work. It’s the same
clear – those things are hard if you thing, so I’m trying to embrace
with uncomfortable conversations.
let imposter syndrome or self-doubt, that a little bit more. I’m also
The longer you avoid it, the more
as we often do as women, cripple reminding myself that it’s OK for
you build it up in your mind and it
you or take over what you’re doing. imposter syndrome to be there. It’s
consumes so much of our emotional
Imposter syndrome often comes there to try and keep me ‘safe’. But
selves, which is exhausting. Then
when we push ourselves out of our every time it comes up, I remind the
you have the conversation and think,
comfort zone. And those are the separate imposter syndrome [inner]
‘Why didn’t I [do this] earlier?’” WH
times that I feel the most fulfilled voice: ‘Thank you for showing up,
and so proud of myself – if I didn’t but you don’t know what’s best for
push myself, I’d still be the same me and I do. I understand your Tune into the full chat
with Laura on our
person I was when I was 18. Our worries, but I’m going to move podcast Uninterrupted
path is going to change, depending by Women’s Health
forward from here and I’m going Australia
on what opportunities we take or to believe that I can do it’.
96
C OV E R STO RY
H AV E
ONE
MONTH
FREE
WITH
KIC!
IT’S
ON
LAURA
You can also Give yourself a

watch Laura
demo this health and fitness
workout on
our YouTube
reboot with a
channel. one-month KIC
membership –
absolutely free.
That’s a whole
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Quality Sleep
Buy an alarm clock
so you don’t need to
sleep with your phone
next to your bed.
For Healthy
Habits You
Can Stick To
RATHER THAN LOADING UP

ON 2023 RESOLUTIONS LIKE
WEIGHTS ON A BARBELL,
TRY A MORE SUSTAINABLE,
Food
Food P
Prep
rep SUCCESSFUL (AND FUN!)
Ensure you have a ROUTE. IN THIS EXCERPT
sharp knife, a large
chopping board
FROM HER NEW BOOK,
and a frying pan as NUTRITIONIST LYNDI
basic equipment. COHEN SHOWS US HOW
98
H E A LT H
Hydration
Increase your
intake of fruits
and vegetables,
as these are often
loaded with water.
FEB R UA RY 2023 wom enshealt h.com.au 9 9

L
VE
1
LE
BASIC NEEDS
Quality Sleep
Set a ‘go to sleep’ alarm
HYDRATION
so that your wind-down Have a glass of
routine is completed a water (or even
little earlier. more) with every
Put your phone on charge main meal.
in another room two hours Carry a water
HEALTH IS before your bedtime.
Experiment with adding
bottle that you
enjoy using.
DIFFERENT enjoyable movement to Alternate alcoholic
your day and see if it
FOR ALL helps to improve your
drinks with a glass
of water.
OF US. sleep quality.
Speak to your doctor
Aim for more
That’s down to bio- in case it’s possible to
alcohol-free days.
individuality, which identify other causes
A glass of milk will
is just a fancy way of your fatigue.
provide hydration,
plus calcium
of saying that even and protein.
if you ate exactly
what someone else
ate and exercised
in the same way,
your body wouldn’t
look the same as
theirs. You’re built Eating Enough
differently, your If you’re super hungry
hormones fire by mid-afternoon, it could
differently, plus your be a sign that you aren’t
lifestyle is unique having enough satisfying
to you. That’s why food that has long-lasting
you’re about to energy for lunch. Give
yourself permission to eat
customise your own until you feel comfortably
no-diet plan. Key satisfied. Try a carb and
to this is finding the protein-packed salad.
right habits that are If you’re hungry, you
doable. We often probably need more than
think we need to [400 kilojoules] or 12
make huge overhauls almonds to feel satisfied.
to be healthier, but Check in with your hunger
small, simple habits and allow yourself to eat
until satisfaction.
really do add up. Try a pre-commute snack.
Research confirms Before you leave work to
that taking on fewer go home, have a snack
habits – ideally one that truly fulfils your
at a time – is more hunger, so that by the
likely to result in a Ease the Pressure time you arrive home,
behaviour change When setting goals,
you won’t be ravenous.
over the long term. allow plenty of flex room.
It’s about adopting Realistically, you don’t need
them gradually to to execute a habit perfectly
give your brain, 100 per cent of the time to
preferences and have reached your goal.
lifestyle time to
change with you.
Here are some
strategies you
might want to try...
100
H E A LT H
L
VE
2
LE
COOKING
CORE HABITS
Managing AT HOME Enjoyable
Stress Stop making
Movement
Schedule time in your tasteless diet food. Notice how your body
diary each week for Embrace flavour feels when you go for a
self-care; for example, and enjoyment. Try walk. Do you enjoy the
a new recipe each
an hour each day or half process? Do you sleep
week to break free
a day on the weekend. better on those days or
from a food rut.
Write a list of the things feel more optimistic?
that feel stressful for Cook at home one Ask yourself, ‘How can I
you, identifying what more night per make movement feel more
is applying the most week. Schedule enjoyable?’ Would music
it in your diary.
pressure. Start to tackle or a buddy help make it
them one by one. When cooking, feel like a reward?
Make an appointment double the recipe Do you need different
with a mental healthcare so you have clothing so you don’t
professional if needed leftovers for chafe? Get clothes that
lunch the next
(aka start going to ‘gym you feel comfortable in.
day (bonus: less
for your brain’).
takeaway will save
more money). Intuitive Eating
If you hate cooking, Before eating, check in
sign up to a class with your hunger levels
so that you can on a scale of 0-10. Ask
Forget the Numbers get better at it
‘Am I hungry?’ – this can
(we tend to enjoy
Some say it takes 21 days to form a help you eat according to
things we’re good
new habit; others believe it takes at). If you have
your body’s energy needs.
months. Truth is, it depends on the choice, an Practise eating until you
the habit you choose, how easy it interactive class feel comfortably full.
is to integrate into your life and may be more useful Don’t beat yourself up if
than watching a you eat past fullness or
whether it’s right for you right now. eat before you’re hungry.
cooking demo.
You don’t have to do
intuitive eating perfectly.
If that happens, swap guilt
for curiosity to learn more
about why it happened.
Were you physically or
emotionally hungry?
Movement Magic
Thinking back to what
you enjoyed as a child can
help you identify what
would most excite you.
Netball, roller skating
or swimming perhaps?

Keep Building
Once your chosen habit
L
seems to be sticking Mindful Eating
VE around (eg, a daily
While you are eating,
3
walk) you can choose

LE
use your senses to

ENRICHMENT HABITS
to build on it. You may appreciate the food.
take longer walks or go Enjoy the colours, smells,
more often. One day you flavours and textures.
might find you want to Think about where the
jog for a few moments. food came from and how
it was prepared. Express
gratitude for the meal and
who you share it with.
Sit at the table to enjoy
your meal. Try to avoid
eating on the go or in
front of the TV.
Nutrition
Try to include
a different
fruit or vegie
each week,
allowing your
grocery cart
to shift with
the seasons.
102
H E A LT H
The Sticking Test

Asking yourself these three questions can help
Diversity you easily decipher if something is dieting noise
or if it’s actually a sustainable habit for you
and Variety
If you usually eat the Q1. Does this bring me closer
same kinds of vegetables, to the person I’d like to be?
step outside your comfort
zone and try something
you haven’t eaten in a
Constructive habits do this, while destructive habits slow
while, perhaps prepared you down or move you further away. Does this habit help
a different way. (eg, you get closer to your ideal version of yourself?
Brussels sprouts cooked
in an airfryer with a
drizzle of balsamic
glaze are delicious).
Try new seeds and YES NO
nuts or different spices Let it Go
and seasonings. If a habit feels
Try a new cuisine type or Great! Then the habit isn’t
one you haven’t had in a
recommended right now. good, it’s
while to mix things up. Try working. If it
something you’ve never Q2. If this doesn’t impact my weight, feels impossible,
cooked or ordered before. would I still choose do it? like a chore
or it’s rarely
happening…
This question helps rid yourself of habits you don’t really enjoy, but that’s not a
you’re willing to put up with if they lead to weight loss. It prevents reflection on
you from getting trapped committing to something you don’t really
want to do, as it’s unlikely to be a long-lasting habit anyway.
your willpower
FITNESS or self-worth,
it’s simply a
Set a goal that
wink from your
excites or interests
you (run a 5k, do body saying
YES NO ‘not right now’
an ocean swim,
complete a or ‘maybe later’
triathlon) and If you do it because you enjoy If weight loss is the primary or ‘that habit
work towards it. it, whether it impacts your motivator, it won’t make the was shithouse,
Find a buddy that weight or not doesn’t matter. cut. Take running. If you only let’s try another
you can train with; run to lose weight, you may
not keep it up long term.
one’. WH
this helps keep you
accountable and
is more fun.
Get into a routine Q3. Can I maintain this for the rest of my life?
when it comes to
training, working
PHOTOGR APHY: SAM ARMSTRONG/GALLERY STOCK; GET T Y IMAGES; THE VOORHES/GALLERY STOCK;
out at the same

If you can’t maintain this habit for the rest of your life, or at least the
MIKE GARTEN (PROP ST YLING: ALEX MATA); PEPINO DE MAR STUDIO/STOCKSY; CHELSEA K YLE
time each day so CLUB

next five or 10 years, what’s the point in doing it in the short term?
BOOK
that it’s part of

your daily
schedule.
Make sure you
fuel and hydrate YES NO
your body
appropriately,
depending on the Ensuring your habit is Even if you do get healthier
intensity of your enjoyable, so it never feels like temporarily, you’ll likely
exercise. If you’re a chore, is key. Once a habit slingshot back to where you
running long seems to be sticking around, started. You might be willing to
distances or even when life is stressful and cut out carbs for a few months
exercising for chaotic, then it might be time to but do you want to spend your
extended periods, add another. Like climbing a life trying to keep your body in This is an
you’ll need to ladder, take it step by step. ketosis or missing out on pasta? edited extract
replenish those from Your
energy stores. Weight is not
Unlike diets with their pendulum swings, the aim is to
Find a good playlist gradually add habits one at a time, while listening to your the Problem
or podcast to listen body to see how it responds (and discarding habits that no by Lyndi
to while moving longer serve you). A year from now, you may be amazed by Cohen
that wonderful the steady progress you’ve made without depending on (Murdoch
body of yours. willpower, and without the volatility of pendulum swings. Books,
$32.99).

We
need to
(pillow)
talk
104
SLEEP
You can’t handle their

snoring. They can’t deal with
your doona hogging. So, are
separate beds the answer?
Let’s explore ‘sleep separation’
By Danielle Hine
FEB R UA RY 2023 wom enshealt h.co m.au 1 05

The 41-year-old
mindfulness
and meditation
coach – also the
founder of
mental wellbeing
group EQ Minds
and author of
“My husband The Mindful High
Jay snores a bit, Performer –
I fidget and knows her
we’re both so admission might
tall – there’s a lot be controversial
of human in our to some. But, if a
bed,” Chelsea stereotype of an
Pottenger tells unhappy couple
WH. “So, seven sleeping apart
years ago, after I springs to mind,
recovered from Chelsea has
postnatal news. “We have
depression and an incredible
associated marriage – we’ve
insomnia, we been together
made the 22 years and
decision to do married for 14.
everything in But we [know]
our power to how vital sleep
protect my sleep is to our health
and thus my and relationship,
mental health. so we’ve made
That was the it a priority.”
deciding factor
for us to sleep
in separate
bedrooms
permanently.
It’s fantastic.” Bump in
the night
“We know how vital sleep is to

our health and relationship, so
we’ve made it a priority”
106
SLEEP
The percentage
of us who say
our relationship
has suffered as a
result of snoring
SOURCE: MUTE SNORING
fog), it can cause or worsen

mental health issues such
mismatch. Perhaps one of you as depression and anxiety.
is a constant wriggler, while Consistently below-par Zs
Research hints that she could the other is up and down for can leave you more prone
be onto something. According the bathroom. Maybe you opt to the likes of cardiovascular
to a survey conducted for for early evenings while they disease and type 2 diabetes.
the brand Mute Snoring, 52 prefer turning in at midnight. “Cortisol – a stress hormone
per cent of adults say their Whatever the reason, with that suppresses your immune
relationship has suffered incompatibility taking a toll on system – can also increase
thanks to snoring affecting more than just the light switch, by 37 per cent from one night
their sleep, with 17 per cent is it time we start waking up to of insufficient sleep,” adds
admitting this has ended a new nocturnal approach? Olivia Arezzolo, a sleep coach
a relationship. Meanwhile, a and author of Bear, Lion or
Philips poll revealed 38 per
cent of partnered-up adults Under Wolf: How Understanding
Your Sleep Type Could
sometimes sleep separately
for better quality shuteye. the Covers Change Your Life.
No need to throw your foam
Even if you’re both silent As you likely already know, pillow out the window just
snoozers, other factors the issues resulting from yet, though. “I’m a big believer
can contribute to a sleep not getting decent sleep on that sleep is a very modifiable
the regular make for some thing,” says Dr Moira Junge,
pretty stark reading. Not only CEO of The Sleep Health
can it leave you struggling Foundation and a health
to concentrate (hello, brain psychologist specialising
in sleep issues. “We treat
‘partner-related insomnia’ the
same as we do long-standing
FEB R UA RY 2023 wom enshealt h.co m.au 1 07

Sleep insomnia. It’s about learning
to keep your mind in the
Fixers present, because we often

get stressed about the future
Consider these – like how tired we’re going so much, I’ll never sleep.’
additions to to be tomorrow.” You know As for strategies to keep
your nighttime the drill: ‘If he keeps snoring, us from spiralling, Junge
toolkit I’ll be exhausted at work’; recommends mindfulness-
‘I’ll be livid if she wakes me based meditation and
1
when she comes to bed cognitive behavioural
later’; ‘He’s moving around therapy for insomnia (CBT-I)
Find a free insomnia – the latter is considered the
program on mental gold standard in insomnia
health site This Way Up.
treatment. You can access
thiswayup.org.au
CBT-I via a therapist or a
digital platform (see left).
If you need support, check in
with your GP or a specialist for
advice, especially in the case
of snoring, advises Junge. “It’s
crucial that chronic snoring is
2
Check out books – like
medically investigated to see
what the cause is and what
Goodnight Mind – by the solution could be. Or to
insomnia pro Dr Colleen see if it’s sleep apnoea.”
Carney, tips Junge.
drcolleencarney.com
Bridging
the Doona
Divide
The MVPs in
3
“Mindfulness can help
navigating a sleep
mismatch are much the
direct your focus away
same as in other relationship
from the frustration of issues: communication and
the snoring or fidgeting respect. After all, reminds
beside you,” Junge
Arezzolo, you want each other
says, citing Smiling
Mind as an app to try. to get a good night’s kip.
smilingmind.com.au “It’s about communicating
openly about any issues, but
trying not to be accusatory,”
she says. “It’s not a blame
game.” Junge agrees: “Wait
“If both parties until you’re in a calm state
and make ‘I’ statements. For
are sleeping
4
For listening to better separately
example: ‘I wake up when
you come into the room at
meditations in bed,
Chelsea swears by the
and they’re able midnight. I realise I need more
sleep, so is it OK if we figure
MusiCozy sleep mask to communicate out some ways around this?’”
with built-in bluetooth
headphones. their needs, There are of course certain
amazon.com.au
that’s a sign of moves that can make life
easier. Not switching on the
strength in a light if one of you comes to
relationship” bed late or gets up earlier;
having clothes and essentials
in another room so you
can get ready more easily;
108
SLEEP
swerving loud Instagram Ultimately, this is about

videos during that 3am keeping your mind (if not your
bathroom trip. And if you do eyes) open. Not to mention
want to consider sleeping getting the sleep you each
separately? “If you have the perhaps we could try sleeping need for your health, daily life
luxury of a spare room and separately during the week. and, yes, your partnership to
you’re both happy to do so, Let’s share a bed together on thrive. Whether you spoon
it can be a good idea,” says weekends when we can be all night; can’t sleep without
Junge, adding that, again, more relaxed.’ Try to make it earplugs and a ‘pillow wall’;
communication and being on mutually beneficial.” or mutually and happily
the same page is crucial. choose to sleep separately,
Chelsea recalls, “I said to
Jay: ‘I love you. We’ve got an Dream keep communicating to find
what works best for you
amazing marriage. However,
I do think we should trial Believer both. Because, much like a
relationship, a good night’s
sleeping in separate rooms Naysayers may believe that sleep is absolutely worth
and see how we go.’ And he separate beds aren’t exactly fighting for. WH
was 1000 per cent into that.” #CoupleGoals, but “if both
It can take compromise, she parties are sleeping better
adds. “You could say ‘As we separately and they’re able
both need to thrive at work, to communicate their needs,
that’s a sign of strength in a
relationship,” says Arezzolo.
For Chelsea, the proof is
in the pillowy pudding.
“Our relationship thrives
because we both get really
good sleep,” she shares.
“Plus, if your partner’s not
in your space 24/7, you
get opportunities to really
miss that person.”
*NAME HAS BEEN CHANGED. PHOTOGR APHY: STUDIO FIRMA; SIMONE WAVE; IRINA EFREMOVA /STOCKSY
“My partner is I wouldn’t say That said, sleeping

“People see a fidgeter and it affects our some nights she separately
sleeping constantly
moving during
relationship. We
don’t have kids,
goes straight to
sleep and barely
as a sign of a
relationship
separately as the night to so can relax and moves, so a breakdown, but
a problem – scratch her nose/

rearrange the
nap on weekends
– we go to bed
permanent sleep
separation isn’t
if it’s for good
sleep and health,
but it can be sheet/move the
pillow. More than
early, too.
Sometimes, if
necessary for us.
For some couples
I’d say it’s the
opposite – a sign
the opposite” once, I’ve sat she’s tossing and though, I can see of a relationship
bolt upright and turning, she’ll go why it might be. being saved.
Noelle*, 38, is a said ‘would you to the spare Constant sleep My advice? Don’t
lie still?!’ and am room. I’m fine loss impacts lie there and
development then wide awake. with it, and she’s quality of life, suffer; talk to
manager from We talk about of the mindset mood and ability your partner and
Brisbane the issue and, there’s no point to function – if work on ways to
while we can get in both of us we needed to, I’d fix things before
a bit grumpy having a bad probably be all resentment
from being tired, night’s sleep. for it. People see builds up.”

YOUR
Why do we still think only of skincare masks and baths?
NEW
No shade to your soak, but self-care can (and should)
SELF-CARE
have a much deeper meaning in our lives.
PLAYBOOK
We’ve got a plan to get you there
By Amelia Harnish
Photography by Kimber C apriot ti
110
WELLBEING
Stretch
your
selfcare
FEB R UA RY 2023 wom enshealt h.com.au 1 1 1

The term ‘self-care’ is
having a moment, but
is it the right one?
When it’s not being
sold to us in the form
of candles or fuzzy PJs
via Instagram ads, self-
care is taking over
our TikTok FYP with
“everything shower”
routines. It’s become
an excuse for our
every indulgence.
Happy hour after a
terrible day at work?
That’s self-care.
Brunch, followed by
a Euphoria-inspired
mani? It’s all self-care,
baby. Splurging on
a beach vacay after
the hell of these past
few years? Self. Care.
But how much we seem to be “Self-care is about taking time to
focusing on self-care online doesn’t understand your true needs beyond
actually align with reality. Nearly your impulses,” says Dr Chloe
half of women are struggling with Carmichael, a therapist and author
burnout, according to a workplace of Nervous Energy: Harness the
survey by Indeed. Meanwhile, Power of Your Anxiety. “It’s looking
a 2022 mental health report by at yourself on a deeper level.”
Liptember Foundation revealed that It’s not that a vacation or a happy
69 per cent of women are stressed hour isn’t a worthy form of self-care.
and 44 per cent are facing anxiety. Sometimes ‘treating yourself’ is
Stats like these raise this question: what’s needed, notes Carmichael.
if the ‘treat yourself’ approach to But the truth is, if that’s all you’re
self-care is working, why are we doing, you’re missing out on the real
still so frazzled and worn out? benefits. Keep reading for a step-
Well, according to experts, we’re by-step lesson in strengthening your
all somewhat missing the point. relationship to caring for yourself.
112
WELLBEING
ACTION
POINT
Define what
self-care really
means to you
There isn’t one single
meaning of the term. It’s
an ever-evolving concept
that’s constantly updated,
for better and for worse.
“Self-care” as a cultural
phenomenon was first
introduced by feminist
author Audre Lorde in her
1988 essay collection, A Burst
of Light, says Dr Omolara
Thomas Uwemedimo,
an assistant professor at
Northwell Health in New
York. “For her, a Black,
queer woman, self-care was
about self-preservation. It
was about being able to see
your identity outside of the
white gaze and come back to
yourself. It wasn’t something
nice to do, but something
that kept you alive.”
Since then, self-care
has been appropriated by
marketing whizzes eager to
sell an idealised version – and
the exxy candles that come
with it. But now, finally, we’re
starting to come full circle
and to build upon Lorde’s
original thoughts, adds Dr
Catherine Cook-Cottone, a
professor whose research
focuses on mindful self-
care. People recognise the
holes in that commercialised
alteration and are searching
Ta p i n t o for a deeper understanding
the true of what it can do. “Self-care
meaning isn’t something you buy,”
Cook-Cottone says. “It’s an
active practice of taking care
of the internal aspects within
FEB R UA RY 2023 wom enshealt h.com.a u 1 1 3

ACTION
POINT
the context of external
pressures.” According
to Dr Barbara Riegel, a
University of Pennsylvania
nursing professor who
studies chronic illness,
self-care is about “taking
control of your body Find ways to
and taking control feed your mind,
of what’s going
on with you.” For
Uwemedimo, self-
body and soul
One of the most difficult aspects of
care is “creating self-care is that it’s so individual.
space in your life “There isn’t a litmus test
to remember where certain
who you are
behaviours always
and what your
purpose is.” count as self-care,”
So in short, the Carmichael says. “It
semantics are up to depends on the
you. Just remember that person.” So, how do
it’s a lot like parenting you know what you
yourself, which means need? And how do you
it’s your job to stay find that balance
focused on what you between pushing yourself
need, not what you want outside your comfort zone
in the moment. That’s and comforting yourself
not always easy. One when you need it?
example to drive the point
Remember the acronym
home: social connection
is important, but maybe ART to help you decipher
you just moved and don’t if your self-care behaviour
know anyone, so reaching is on point, suggests Cook-
out feels scary. You can tell Cottone. A is ‘attunement’. As
yourself that staying home in, are you tuned in to what
with Netflix is self-care you really need? R stands for
(and it may make you feel ‘responsive.’ Is the behaviour
good at first), but Netflix going to serve that need? And T
won’t fill your need. “Self- is ‘taking action’. Will you follow
care is about taking an through? If you’re having trouble
honest look at what you with the first part, you might start
require in order to function
your best – not only today, including time in your routine to
but in the broader sense,” do nothing but reflect. “Taking a
Carmichael explains. break is important to develop
awareness,” Cook-Cottone
says. That *might* mean
taking a regular bubble
Build bath, but while you’re in
a TLC the water, ask yourself:
toolkit
what do I need to feel my
best? What is working in my
life right now, and what isn’t?
If you’re short on time, you can
accomplish the same goal by using
the moments you spend on other
114
WELLBEING
“SWIMMING IS MY SELF-CARE”
ACTION
“Nine months
into the
thighs, my fists
were clenched
POINT
pandemic, my and I reminded
husband had myself to
activities – say, folding the laundry breathe. A
lost his job, my
or working out – to focus on your kids were out of woman strode
breath and simply listen. school and I past and told
Instilling a time to pause in your was working to me to turn
get my start-up around and go
day should give you an idea of off the ground. in facing the
what, if anything, is missing from Every time I shore. “The
your routine. It’s also good practice drove on the cold hitting
for knowing what you need in the
highway, I
experienced a
your back is
less bracing,” Set boundaries
moment. You might learn that you
should focus more on physical
mini panic
attack:
she said. It
reminded me of in new ways
forms of self-care: getting enough tightness in my a trust exercise, This can have multiple
sleep, eating well, exercising, taking
chest, difficulty only rather than applications and implications.
prescribed medications, and so
breathing. a person, I had First, you want to set
That’s how, in to trust the
2021, we found water to catch
boundaries that protect
on. Or maybe managing stress is
ourselves me. I faced the your time for yourself, like
an area that’d be good to work saying no to a night out
packing up our beach, closed
on, which eventually leads you to home to move my eyes and when what you really crave
a mindfulness practice or more overseas. The sunk in. I didn’t is a good sweat or some
time outside in nature. Maybe you first three know then that
I’d found my
time to process a bad day
months were
need to do something creative or
dominated by passion; I just
with a mate. You also want
something that contributes to your to-do lists. knew that I felt to set boundaries for what
community, like volunteering for a Everything was free from my you accept as appropriate
cause you care about. new, hard and burdens. I felt for your life. That means
Friendly reminder: as a complex
lonely, and I buzzed. I felt setting rules for the types
being, you have complex needs. It’s
questioned our
decision.
joy. I felt alive. I
swam every day
of treatment you tolerate
not as if you can pick one self-care Fortunately, we that summer as
in your relationships or at
chose a town to my family work. This second type
activity and call it a day. “You want
live in that sits seemed to relax of boundary is generally
a diverse portfolio of self-care,” on an estuary. I and settle into harder to set, given how our
advises Cook-Cottone. Some soon noticed our new life. culture rewards women for
groups of Swimming with
activities will be for your physical
mostly women my friends
being able to push through
wellbeing, while others will be more swimming provided the anything. The benefit is that
for your spiritual and social sides. together in the perfect when we set boundaries for
ourselves, we’re protecting
ST YLING: KRISTEN SAL ADINO. HAIR AND MAKE-UP: PHOEBE SELIGMAN. MODEL: L AUREN FORGE/INDUSTRY
From there, all you have to do is water around self-care

make sure to make time for that high tide – trifecta: social, others too. We’re making it
self-care on the regular.
smiling, singing mental and
physical. We
smoother for other women
out loud,
So, yes, this means that you giggling. There swam through
to set similar boundaries.
want to have structure, but also was an air of all seasons “It’s easier to do that in
the leeway for spontaneity. Include
excitement, – that’s when I community, so you don’t
and it made me realised how feel like the odd person out,”
small, daily practices like saying a wonder what deeply it fed my Uwemedimo says.
loving thing to yourself while you kind of magic soul. It’s the
It’s all too simple to let
was in that cold closest I’ve
brush your teeth, as well as formal
and murky come to feeling
self-care be last on our
practices like regular meditation. combination of spiritual. When to-do list. But without it,
Scheduling a variety of activities river and I’m agitated, you’ll lose yourself in the
(fitness classes, meet-ups with seawater. I did the water calms constant pressures – and
friends, whatever lights you up) can like to swim and me. When my who wants to live like that?
I needed to body hurts, the
take some decision-making off the make friends, water gives
Plus, self-care isn’t just a
table. Creating lots of opportunities so I decided to relief. When I’m mental boon. If you ignore
and practising varied ways of go for it. faced with it, you’re setting yourself
providing care for yourself will help
It was scary in any tough up for major health issues
all the ways. As conversation, down the line, from burnout
you “be more agile and responsive the water hit my the water to true chronic illnesses like
in the moment,” explains Cook- ankles, I fixated empowers me.
depression, diabetes or heart
Cottone. In other words, when a on what lurked This is why I
below. By the swim.” disease, Riegel says. “It’s not
stressor comes up, it’ll be easier to time the water – ANNA HELM BA XTER, something that can wait.”
dig into your toolbox and lean on a reached my
COOKBOOK AUTHOR AND
FOOD ST YLIST All the more reason to start
practice that’s already routine. putting yourself first. WH
FEB R UA RY 2023 wom enshealt h.co m.au 1 1 5

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FOOD
HUB
STRON
G
ST
ART
From pancakes
and porridge to
power eggs, your
most energising
breakfast ever is
just a page-turn
away. Rise and
shine, indeed
Grain
scramble
P119
117
Everyone wants to feel
pep in their step going
into the day, right?
(Especially when you
have a bright-and-early
Zoom call *yawn*). And
a major part of that is
fuelling your body with
the food and nutrition it
needs to thrive. For
many of us, that starts 25 MINS
with breakfast. We SEEDED SERVES 4 1 In a medium bowl, whisk together egg
yolk and cashew milk. Stir in flour and a pinch
asked nutritionists for
the formula that’ll make
B U C K W H E AT each of salt and pepper until just combined.
2 In a second bowl, beat egg white until
you feel your best post-

brekkie, and the verdict
PA N C A K E S some soft peaks form. Fold into buckwheat
mixture, along with sunflower and sesame
1 large egg white and yolk, divided seeds, until just combined.
is in: protein + fibre + ⅔ cup cashew milk or milk of choice 3 Rub 1 tsp oil in a large non-stick skillet,
healthy fats + fruits and ½ cup buckwheat flour then heat on medium. In batches, cook
vegies. Good news? Sea salt and black pepper ¼-cupfuls until nearly set and bottoms are
3 tbs toasted sunflower seeds golden brown, about 3 mins. Flip and cook
These dishes showcase 3 tbs toasted sesame seeds until just cooked through, 1 min more.
the winning combo. 2 tsp avocado oil Transfer to a plate and cover to keep warm.
½ cup Greek yogurt Repeat with remaining batter, adding
½ small red onion, very thinly sliced additional oil as necessary.
220g smoked salmon 4 Serve, topped with yogurt, onion,
¼ cup dill smoked salmon, dill, additional black
Lemon wedges, for serving pepper and lemon wedges.
118 wo me n sh ea l t h .com . a u FEBRUARY 2023

FOOD
HUB
HEARTY GRAIN S C R A M B L E
PERK UP
WITH
PRODUCE
“If you find yourself
fatigued after waking
up, it might be because
you’re low on vitamins
and minerals,” says
dietitian Valerie
Agyeman, host of the
podcast Flourish
Heights. “Replenish your
body with electrolytes,
which is as easy as eating
a fruit or vegetable.”
20 MINS
SERVES 4
1 cup bulgur oil in a large

wheat non-stick skillet on
85g pea shoots medium. Add eggs
1½ tbs extra- and scramble
virgin coconut oil to desired
1 tbs fish sauce doneness. Divide
3 spring onions, among bowls with
thinly sliced bulgur and top
6 large eggs with remaining
2 tsp avocado oil spring onions and
¼ cup unsalted pea shoot tops.
roasted peanuts, Serve with peanuts
crushed and lime wedges,
Lime wedges, if desired.
for serving
1 Bring 2 cups
water to a boil in a TO K
D
N
!
large saucepan. Stir
GOO
OW
in bulgur wheat
and simmer,
covered, until
nearly tender, 9 You can sub
mins. Remove from in quinoa or
heat and let sit, steel-cut
covered, for 3 mins. oats for
2 Roughly chop bulgur wheat
bottom ⅔ of pea – and make
shoots from the without
stem end, leaving spring
onions and
the more tender
pea shoots
tops intact. Fluff
so you can
bulgur wheat with
keep it in the
a fork and fold in fridge for up
coconut oil, fish to three days
sauce, chopped or freeze for
pea shoots and half up to three
spring onions. months.
Divide among 4 Reheat as
shallow bowls. needed, then
3 In a bowl, beat fold in the
eggs. Heat avocado greens.
119
TO K
D
N
!
GOO
OW
Bake a batch
of this
goodness in
advance so
PAC K I N you can
THE reheat and
eat (almost)
PROTEIN all week.
Don’t wait until the end Once you
of the day to get your fix cook, cool,
(a common mistake). then
“Protein takes longer to refrigerate in
digest and helps your an airtight
body keep a steady container for
supply of energy going up to four
into your bloodstream,” days. When
you’re ready
says dietitian Mary Ellen
to eat,
Phipps, author of The
microwave,
Easy Diabetes Cookbook.
covered, on
medium until
warmed,
about 1 min.
BAKED PUMPKIN P O R R I D G E
1 HOUR
SERVES 8
4 cups old- 1 Heat oven to

fashioned 190°C. In a bowl,
rolled oats mix together oats,
2 tsp baking baking powder,
powder nutmeg, cinnamon,
1½ tsp grated salt, cloves and ⅓
nutmeg cup pepitas.
1 tsp ground 2 In a large bowl,
cinnamon whisk eggs until
½ tsp sea salt no streaks remain.
⅛ tsp ground Add pumpkin,
cloves cashew milk, syrup,
⅔ cup raw oil, ginger and
pepitas, divided vanilla. Add
4 large eggs dry ingredients to
1 can pure bowl and mix until
pumpkin puree just combined.
1¾ cups cashew 3 Lightly oil a 22 x
milk or milk 33cm baking dish
of choice and scatter all but
⅓ cup maple 1 cup pears on
syrup bottom. Spread
6 tbs extra-virgin batter on top,
olive oil, plus then sprinkle with
more for dish remaining pear,
1 tbs plus 1 tsp pressing to poke
grated fresh slightly into batter.
ginger Scatter remaining
1 tbs pure ⅓ cup pepitas
vanilla extract on top and bake
3 ripe but firm in top third of oven
pears, cut into until fully set and
1cm pieces edges begin to
brown, 40 to 50
mins. Let cool for
at least 5 mins
before serving.
120
FOOD
HUB
Y O G H U R T W I T H 20 MINS
AV O C A D O SERVES 4
AND CHICKPEA
“ G R A N O L A”
1 can chickpeas, rinsed and roughly
chopped
6 tbs olive oil
⅓ cup sliced almonds
2 tsp coriander seeds, crushed
2 cloves garlic, thinly sliced
½ tsp sumac
¼ tsp smoked paprika
1½ cups plain Greek yoghurt
1 large avocado, sliced
Lemon zest and sea salt, for serving GRAB
H E A LT H Y
1 Heat oven to 200°C. On a rimmed baking
sheet, toss chickpeas with 1 tbs oil; roast FAT S
20 mins. Toss with almonds and coriander Consider incorporating
and roast until chickpeas are crisp and full-fat yoghurts,
almonds are golden, about 5 mins more. avocados, seeds and
2 Meanwhile, heat remaining oil and nut butters into your
garlic in a small saucepan on low and morning routine. “Our
cook, stirring occasionally, until golden bodies take more time
brown, 3 to 4 mins. Remove from heat and to break down these
stir in sumac and smoked paprika; let cool. healthy fats, which
3 Divide yoghurt and avocado among plates. means you’ll remain
Top with chickpea granola, then spoon garlic satiated for a while,”
and oil on top. Sprinkle with pinch of salt says Agyeman.
and grated lemon zest.
FEB R UA RY 2023 wom enshealt h.com.a u 1 2 1

MEDAMES-STYLE 20 MINS
FAVA SERVES 4
BEANS
1 In a medium saucepan on medium, toast
2 tsp cumin seeds cumin seeds, 45 secs. Remove from heat,
1 can fava beans, drained add beans and ¼ cup water and roughly
1 can red kidney beans, drained mash. Cook until heated through, 3 mins.
3 cloves garlic Adjust consistency with additional water
½ jalapeño, roughly chopped as necessary so mixture is thick and saucy.
1 cup parsley leaves, packed 2 In a food processor, finely chop garlic and
¼ cup lemon juice jalapeño. Add parsley and pulse to finely
Sea salt chop. Pulse in lemon juice and ¼ tsp salt to
¼ cup extra-virgin olive oil combine. Add oil and pulse once (mixture GET A
340g mixed coloured cherry tomatoes, should not be emulsified); transfer to a bowl. FIBRE FIX
quartered and halved 3 Fold tomatoes into parsley sauce. Serve “Fibre gives your
4 pieces whole-grain bread, toasted spooned over warm fava mixture, with digestive system a little
and cut into triangles, if desired a side of toast if you’d like. extra love,” says
dietitian Yasi Ansari.
Easily up your intake by
opting for whole grains
whenever possible.
122 wo me ns h ea l t h .com . a u FE BRUARY 2023

FOOD
HUB
SUPERCHARGED S M O O T H I E
10 MINS
SERVES 1
2 cups spinach,
thick stems
discarded
⅔ cup water
½ cup kefir
½ tsp lemon zest
plus 1 tsp juice
⅛ large Hass
avocado, peeled
1cm piece fresh
ginger, sliced
2 tbs coriander
1 scoop collagen
(optional)
Pinch sea salt
¼ cucumber, cut
into half-moons
and frozen
1 cup seedless
TO K
D green grapes,
N
!
RECIPES BY KRISTINA KUREK . PHOTOGR APHY BY L AUR A MURR AY
GOO
frozen
OW
1 In a blender,
puree spinach,
water, kefir, lemon
Avo browns zest and juice,
quickly, so avocado, ginger,
you’ll want coriander,
to turn any collagen, if using,
extra into and pinch salt.
a dressing, 2 Add frozen
stat: blend
cucumber and
with lemon
grapes and puree
juice,
until smooth.
parsley,
basil, chives, Adjust taste and
salt and texture with extra
water until lemon juice and
smooth. water. WH
123
MELON
BALLERS
Crack open a fragrant fruit
for a snack that’s refreshing
on any day, but particularly
sweltering ones. Ahead,
some faves to play with
B y S a m a n t h a M a c Avoy
Photography by Linda Xiao

OW D
L
!
O
THE
WN
If watermelon is
the extent of
your melon
menu, it’s time
to diversify your
scoop. WH
chatted with
dietitian Yasi
Ansari about the
benefits these
beauties bring
– from vitamins
to major
hydration – and
we’re more
psyched than
ever to snack
on them.
GALIA
Its netted skin CANARY
looks like a The slightly tangy
rockmelon’s – but slices are great
crack it open and after an intense
you’ll find a pale workout session
green fruit packed – they offer a hit S A N TA C L A U S
with vitamin C, of potassium, Named because
which Ansariari “which helps it’s said to last
touts for its
ts regulate fluid until Christmas,
ppp ort
ability to support rt balance in the this speckled
collagenn body,” says select has a
o n.
production. Ansari. Serve mild earthiness
Glowy skin? n? ice cold for a and a smooth,
Yes, please.
s e. refreshing bite. tender texture.
124
FOOD
HUB
C R E N S H AW
Peel this
peachy-hued pick
to upgrade your
breakfast game: it
has some spice
notes and a touch
of calcium. Amp
up that nutrient
by pairing it with
Greek yoghurt, a
favourite combo
of Ansari’s.
T H E P E R C E N TA G E
WAT E R C O N T E N T
O F YO U R AV E R AG E
M E L O N . WAT E R M E L O N
TOPS THE LIST
(ON E SE RVI NG HA S
OVE R HALF A CU P),
F O L L O W E D C L O S E LY
BY ROCKMELON
SUGAR BABY
WAT E R M E L O N
The little size C H A R E N TA I S
makes it ideal for Floral and fruity,
smaller groups. it’ll elevate any
Have extra cubes? salad with a burst
Freeze, then of flavour plus
blend with a fibre, which
squeeze of lime Ansari says we
for a hydrating could all use a
sipper. This fruit little more of.
can help you meet There’s even a
your daily fluid festival dedicated
needs – in to the fruit in its GOLDEN
addition to H 2 0, native France. HONEYDEW
of course. This tends to be
sweeter than its
green sister, with
a honeyed flavour
that lives up to the
name. Bonus: it
has trace minerals,
like iron, which
helps keep fatigue
at bay. WH

GRE AT
GREENS
Get acquainted with the nutritional all-stars of the
produce aisle – and the dishes we’re making with them
TRITION
NU A
L
A
WAT E R C R E S S
LL
-S
A peppery punch for
TA R
salad and sauces.
If you love to notch
some extra creativity
points, go beyond the
bowl and blend into a
flavourful pesto
that also boasts
vitamin C.
WAT E R C R E S S
WA L N U T P E S T O 10 MINS
2 cups firmly 1 In a food
MAKES
packed processor, pulse 2 CUPS
watercress watercress,
leaves walnuts, garlic,
½ cup toasted parmesan, and
walnuts, crushed ½ tsp each salt
1 large clove and pepper to
garlic, grated roughly chop.
⅓ cup grated 2 With motor
parmesan running, drizzle
Sea salt and in chilled oil and
pepper puree until mixture
½ cup olive oil, is blended but
chilled not completely
smooth; adjust
seasoning if
necessary.
126
FOOD
HUB
25 MINS
PEANUT SERVES 4
CHICKEN
S I LV E R B E E T
THAI-STYLE WRAPS
½ tin unsweetened light coconut milk
½ tbs plus ¼ tsp chilli sauce
340g boneless, skinless chicken breasts,
trimmed and cut into thin cutlets
4 large leaves silverbeet
2 tbs crunchy peanut butter
1 tsp honey
½ tsp grated fresh ginger
2 tbs fresh lime juice, divided,
plus lime wedges for serving
1 medium carrot
2 small Persian cucumbers
1 small red capsicum, sliced
1 In a large bowl, whisk together coconut

milk and ½ tbs chilli sauce. Reserve ½ cup
mixture and set aside. Add chicken to
remaining mixture and refrigerate at least
20 mins and up to 24 hours.
2 Fill a large skillet with 2.5cm water and
bring to a simmer. Fill a large bowl with ice
water and line a baking sheet with clean
dish towels. Working with 1 silverbeet leaf at
a time, lay on work surface vein side up and
carefully trim side of stem so it’s level with
rest of leaf (this will make it more pliable
when wrapping). Add leaf to simmering
water and cook 30 secs; immediately
transfer to ice water, then to prepared
baking sheet. Repeat with remaining leaves.
3 Make peanut dipping sauce: in a small
bowl, whisk together peanut butter, honey,
ginger, 1 tbs lime juice, 2 tbs reserved
coconut mixture and remaining ¼ tsp
chilli sauce; set aside for later.
4 Using a vegetable peeler, cut carrot
R lengthwise into ribbons and toss with
S TA
remaining 1 tbs lime juice; let sit, tossing
L-
occasionally, until ready to use.
L
S I LV E R B E E T
A
5 Heat grill or grill pan on medium. Remove

TRITIONAL
chicken from marinade and grill until lightly

Kale, step aside. This
charred on one side, 1 to 2 mins. Flip and
worthy alt is tender
yet hearty and full of
continue cooking, basting with some
bone-building vitamin K. reserved coconut mixture, until chicken is
It’s ideal blanched and cooked through, 3 to 6 mins more. Transfer
rolled, as in the chicken to a cutting board, brush with any
NU
delicious dish remaining coconut mixture and let rest at

right here. least 5 mins before slicing.
6 Using a vegetable peeler, cut cucumber
into ribbons. To assemble wraps, lay out
each leaf and pile with vegetables and
chicken. Roll up, folding sides over filling and
then rolling from bottom up. Halve if desired
and serve with peanut dipping sauce.

15 MINS
GRILLED BABY SERVES 4
B O K C H OY
1 navel orange, halved
A R 1 tsp grated lime zest plus
ST
L- 2 tbs lime juice
½ tsp honey
L
BOK CHOY
A
Sea salt
TRITIONAL
This sibling of cabbage 1 tsp grated fresh ginger

garners star status for its ½ clove garlic, grated
heavy dose of fibre and 1 jalapeño, thinly sliced
calcium in every forkful. 3 tbs olive oil, divided
It can withstand grilling, 4 heads baby bok choy, halved
steaming or sauteing,
NU
so feel free to get 1 Heat grill to medium-high. Juice ½

creative. Talk about orange into a bowl (should be about 2 tbs)
versatile AF. and cut remaining half into 3 wedges. Add
lime zest and juice to bowl and whisk in
honey and ½ tsp salt to dissolve. Stir in
ginger, garlic, jalapeño and 2 tbs oil.
2 Toss bok choy with remaining oil and
season with ¼ tsp salt. Grill cut-side down,
2 mins. Turn and cook until just tender,
1 to 2 mins more; transfer to a platter.
Grill orange wedges until just charred,
1 to 2 mins; transfer to platter. Stir
dressing and drizzle over bok choy.
MICROGREEN
SALAD
2 tbs red wine vinegar 15 MINS
2 tsp whole-grain mustard SERVES 4
1 tsp Dijon mustard
½ tsp honey
Sea salt
½ small bulb fennel, thinly sliced
¼ small sweet onion, thinly sliced
2 heads gem lettuce, leaves separated
110g microgreens
1 In a bowl, whisk together vinegar,

mustards, honey, 1 tbs warm water
and ½ tsp salt. Add fennel and onion
and let sit for 5 mins.
2 Add lettuce and toss to coat, then
gently fold in microgreens.
R
S TA
L-
L
A
MICROGREENS
TRITIONAL
The seedlings of most

vegetables, these minis
are “a very concentrated
source of nutrients
compared to the mature
leaves,” says dietitian
NU
Amanda Baker Lemein.
128
FOOD
HUB
TRITION
NU A
L
A
DANDELION
LL
-S
These leaves offer a
slightly spicy flavour
TA R
and micronutrients, says
Lemein. Try sauteed like
spinach, chopped into
scrambled eggs or
mixed into a salad
of other leaves.
15 MINS
SERVES 4
SAUTEED
DA N D E LI O N
TOAST
2 tbs olive oil 1 Heat oil in a
1 small red onion, large skillet on
thinly sliced medium. Add
⅛ tsp red onion and red chilli
chilli flakes and saute, until just
1 tsp grated tender, 6 mins.
lemon zest plus Add lemon juice
2 tbs juice and cook to
1 bunch evaporate, 30 secs.
VES 2 Remove from
LO dandelion greens
(about 220g), heat, add the
#WH
12cm of stalk dandelion greens,

discarded season with ¼ tsp
Sea salt and each salt and
Speaking of pepper pepper, and toss
great greens, 110g feta cheese until just wilting.
you can score ¼ cup plain 3 Meanwhile,
even more with yogurt (not crumble feta into
Eimele Shine Greek) a mini food
Greens – this 1 loaf ciabatta, processor and
blend packs split in half and pulse 4 times. With
plant-based toasted food processor
antioxidants Small mint running, add
and prebiotics leaves, for yogurt, then lemon
to support
serving zest, and puree
wellbeing. $57,
until smooth and
eimele.com
creamy. Spread
on bread, then
top with greens
and sprinkle
with mint. WH

L A ST WO R D
process and may slip

off the wagon pretty
quickly. It’s about
reinforcing the good
parts and switching
OUR the way you think.”
KINDA
GIRL... SAVOUR A NEW SIP
“As for non-
alcoholic drinks,
Danni
I love the Monday
Distillery gins.
There’s Etch
Sparkling, too, and
my husband loves
Carr
Heaps Normal beers.
I use my Sodastream
and add fancy
cordials, elixirs, mint
and things like that.
Also get yourself a
beautiful new glass,
Alcohol had so it changes the
long been a ritual and you feel
part of Danni like you’re giving
Carr’s world, yourself a treat.”
until one day DON’T BE HARD
she decided to ON YOURSELF
join her friends “Just do your best
and husband in BECOME MINDFUL WhatsApp group FOCUS ON and if you do slip up,
ditching booze “It’s worth looking called ‘Club Sober’ THE GAINS dust yourself off and
for 12 months. at your relationship to support each “I had to change start again. I believe
Now sober with alcohol. If you other. One day – my mindset to, ‘I’m we’re often drinking
for nearly have a glass of wine about five months in giving myself this to solve a problem
five years, on a Friday night – I was cooking some gift. I’m not missing – for me, it was
Danni uses her with a friend and it pasta, listening to out on anything, I’m social anxiety – and
experience to doesn’t bother you music, it was cold gaining something’. I would never give
help others, as again, I wouldn’t and I thought, ‘I I kept thinking about myself, or someone
a coach and worry. But if you need red wine’. I all the things that I I was working with,
host of the How need it to get drove to the bottle was gaining from a hard time about
I Quit Alcohol through a night or shop and messaged sobriety – from slipping up. Shame
podcast. Here, a social event, if you the group to say ‘I’m the way I spoke gets you nowhere; it
she shares need it and it’s also out. I can’t do this. to myself to my just keeps you stuck
her mindful- causing problems This is too hard’. relationship with my in that rut. I think any
– you’re waking up One of the members husband. As soon as time you try, and any
drinking tips. and feeling regret, replied, ‘no way, you you start seeing it as time you get through
shame or anxiety put the bottle away giving something up a night without
A s told to Alex Davies
and like you can’t and go and have a and a big sacrifice [alcohol] if you’re
stop – I’d say that’s a cup of tea outside. that’s going to be trying to do that,
time to start looking You’re committed to terrible, you then that’s a huge
at [that relationship] this’. So, I went and hate the whole success.” WH
and seeing if you had the cup of tea
instead. That first
PHOTOGR APHY: MOS
can change it.”

year was tough ... Hear the full chat on our
podcast Uninterrupted
FIND YOUR but having that by Women’s Health
SUPPORT SQUAD accountability to Australia via the
QR code or on Apple
During our 12-month other people was and Spotify.
challenge, we had a a game changer.”
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Your O NE

11 WARM UP 21 HEALTH 29 NUTRITION 37 FITNESS 45 MIND 53 LIFE

4 wo me n s hea l t h .com . a u F E BRUARY 2023

Photography On the cover

Venus wears Laura wears

Paragon DCN Pty Ltd ABN 73 627 186 350

the focus could be as simple as

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Mindfulness added sugar,

you’re doing. You could be

mindful while meditating

by focusing on your breath.

partner when you really need

LEAVE Phubbing is when you feel are phones allowed? What’s a

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Breaking up long periods

of irritability, anger University, older women with

12 wo me n s h ea l t h .com . a u FE BRUARY 2023

In icky news worth calling home

a potential hotbed of health-

It’s hard to ﬁnd a muscle that this

4/ Bend knees slightly, then

POWER Bring your chest to

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Get Aussie brand All Shades Matter Cosmetics on your

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When you think of

The issue is Becker, a clinical

Tackle the Basics

sclerosis, certain fire rages (from,

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The main criterion went into a room

the new language attention and

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From its eco creds

THE VERDICT - OVERALL SCORE 7/10

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the they soon developed

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JENNA GANG/GALLERY STOCK;YAROSL AV DANYLCHENKO/STOCKSY; SHUT TER STOCK .

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All of the well- Hot Topic

and unsaturated, as containing a

For an ingredient as the type they MUFA, there’s

Having this many

compared with oils, like sunflower,

common or refined can also be cooked

frying potatoes, VOO and EVOO high saturated

down and burn, LDL cholesterol

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the buzz around VO2

max has risen in recent Measure

improve as you train

What the – having a higher

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Your VO2 max is

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The key to sticking

PUSH-UP POSITION ROW

palms forward (b). Slowly lower dumbbells

DUMBBELL GOBLET SQUAT

a squat, elbows brushing insides of knees (b).