The Australia Times - Health magazine. Volume 1, issue 1

THE

AUSTRALIA

TIMES

HEALTH

Vol. 1 No. 1

May 2014

HEALTH

Independent Media Inspiring Minds

WHAT’S INSIDE

We aim to inform, entertain, teach, encourage, educate and support the community

at large by facilitating communication between all Australians. By providing the

opportunity for all opinions to be shared on a single website.

Editor:

Chloe Leah

Editor’s note

As we head into autumn, the weather is

changing. With the change of season, often our

diet, exercise and general attitude towards our

health changes as well. So for our rst health

issue, the health team has put together a range

of articles to keep you motivated to stay healthy

or perhaps provide that little extra push you

need to get back on track.

Over the past few months, the health team has

grown dramatically to include a diverse array of

writers. It has been an exciting journey to this

point and I feel honoured to work with a group

of writers whose fervour for health is inspiring

to say the least. If you have the same passion for

health and want to share your ideas, we’d love to

hear from you too. So without further ado, I am

privileged to bring you our rst ever health issue.

Keep smiling,

Chloe Leah

Editor’s Note ................................................................................ 3

Welcome Note ............................................................................ 5

Top 3 Tips to improve health and tness ........................... 6

Superfood of the Month: Pomegranates ......................... 8

Lost that Summer Feeling: Time for a detox .................. 12

How to wake up happy ......................................................... 16

What’s on in Sport: A Winter Sport Guide ....................... 18

Vegie Bar Review ..................................................................... 22

Nutrient Boost Bolognaise ................................................... 24

Food for thought: Inspiring quote of the month ....... 28

Contributors:

Leanne Sklavenitis , Alex Hill , Emma Kirk ,

Amy Maddison , Ally McManus , Rebecca Shepherd

Cover Image:

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Welcome note

Health is a broad topic encompassing many

dierent aspects of health; from physical health,

mental health to emotional health and much

more. With this in mind, the TAT Health magazine

aims to provide a varied range of opinions and

perspectives on this extensive issue in the hope to

inform, engage and motivate our readers to lead

healthy and happy lives. We recognise that it is a

personal choice that dictates how each individual

approaches their health and general wellbeing

and it is our intention to oer a platform for the

Australian public to voice their opinions on this

vast subject matter.

Our writers’ vary from professionals with years

of experience in the eld of health and tness,

to members of the general public who have a

passion for health. Our monthly magazines will

bring you a range of regular spots including top

tips on health, interviews, healthy food proles

and much more. It will oer a range of opinion

pieces and research articles as well as keep you

updated on what’s happening in health around

Australia.

If you have an interest in health and want to

share your ideas, we’d love to hear from you. At

the most basic level of human existence, it is our

health that often determines our experience in

the world. In the words of the famous Scottish

philosopher, Thomas Carlyle, “He who has health,

has hope; and he who has hope, has everything.”

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Top 3 Food Tips:

Reclaim your health and fitness goals for the New Year

By Leanne Sklavenitis

So by this time of year you’re either on a good path

towards achieving your health and tness goals or

perhaps you’ve hit a roadblock? If you are the in the

latter group, don’t worry. Here are some quick and

easy tips to help you feel better straight away.

1.Cut Out Sugar

What foods are you eating that contain sugar? If you

are starting o your day with jam or honey on your

toast you are already kicking o the sugar habit. If

you want more energy, or if weight loss is your goal,

start by reducing your daily sugar intake. If you are

game, try cutting it out completely; start with seven

days. This means cutting out cakes, biscuits, and

other sweets that you may eat on a daily basis. If

you are having sugar with your tea and coee, that

is ok, but try and reduce it. Why not have a piece of

fruit instead? Have two or three pieces per day and

preferably eat them early in the day.

2.Drink Water not soft drink or diet drinks

Soft drinks and diet drinks are unfortunately of no

nutritional value and cause more harm than good.

Some possible negative outcomes of excessive or

continued consumption of soft drinks include a

higher risk of heart attack and stroke. The aspartame

in these drinks is linked to high blood pressure,

dizziness, fatigue and sleep disorders. The other

big factor is that you stop associating sweetness

with calories and fullness, whichcan lead to weight

concerns. If that hasn’t put you o already the acid

in these drinks wears down your tooth enamel. Keep

these drinks for cleaning your driveway – it really

does work!

Drink water instead. Our bodies need to hydrate and

ush out toxins. More often, we are thirsty rather

than hungry. Build up to drinking one litre per 30kg

of your body weight. Yes, it is a lot of water but once

you get into a habit of drinking regularly your body

really will thank you. Get into the habit of taking your

water bottle with you everywhere!

3. Eat Protein

My nal quick tip is to increase your intake of foods

rich in protein. Generally, most people are not eating

enough of it. Protein-rich foods include eggs (whites

only), red meats, chicken, sh such as canned tuna

W.J Pilsak, “StillesMineralwasser” © Wikipedia

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Top 3 Food Tips:

Reclaim your health and fitness goals for the New Year

and sardines. Yoghurt and nuts are also high in protein

- almonds and cashews are best. It is important to eat

some form of protein at varying intervals throughout

the day as it alleviates sugar highs that you may

experience and stop hunger pangs.

So take action. Try sticking to one, two or all of

these tips and see how much better you feel in a small

amount of time. You and your body are worth it!

WANT TO KNOW MORE?

Leanne Sklavenitis is an award winning online health

& tness expert, international speaker & author

Email: leanne@tnesstipsmembership.com

Websites:

www.tnesstips.com.au

www.tnesstipsmembership.com

Matthew Packer, “Cashew Pork Stirfy” © Flickr

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May’s Superfood: POMEGRANATES

By Alex Hill

What are they?

Pomegranates are a large, red middle-eastern fruit with pink seeds (or arils) inside. The local Australian

season is in full swing with the best produce coming out of Mildura in north-western Victoria.

The seeds are crunchy and sweet and full of zing. The trick, however, is getting them out of their skin.

Pomegranates are notoriously ddley to prepare. There are all sorts of tricks and tips available to help you

remove the arils from the esh, but the best way is the underwater method. Simply open up the Pomegranate

in a bowl of cold water and the seeds should sink while the pith oats to the surface for you to strain out

easily. Alternatively, many good food stores will sell fresh pomegranate seeds in packets, which is the easiest

method of all.

Where can I get them?

Pretty much anywhere these days. Pomegranates have had an explosion in popularity in recent years and

are now a staple of supermarkets and green grocers alike. You may need to look for more specialised shops

if you are after the pre-prepared seed packs.

So what’s in it for me?

The Pomegranate’s ‘Superfood’ credentials are solid. They are high in dietary bre, antioxidants, vitamin C

and essential minerals whilst containing no cholesterol or saturated fat.

Woop de doo you say, but what does this all mean? Well pomegranates, in particular, pomegranate juice,

have been shown to aid in weight-loss, cholesterol reduction and even helps ght against diabetes and

certain cancers. The vitamins and minerals found in the fruit help boost immunity and improve circulation.

So in eect, pomegranates can help you fend o the winter blues as well as last longer on the treadmill

which you’re only running on because it’s pouring rain outside. The perfect wintertime fruit wouldn’t you

say?

So what do I do with it?

Pomegranate juice is awesome in the mornings. Sweet and rich, but with a good zesty kick to wake you up.

It’s also great when added to smoothies in place of berries, which can be expensive at this time of year.

You can also make great salads with pomegranate arils. Add them to a standard fruit salad to bring it to life

a little or use them in savoury salads to add crunch and freshness. My personal favourite is pomegranate,

fennel and mint salad, made with Farro grain (a variety of wheat which is cooked like rice). Alternatively, you

can make it with quinoa if you are gluten-intolerant.

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Augustus Binu, “Pomegranate DSW” © Wikimedia Commons

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The dabblist, “Liver Cleanse Juice” © Flickr

Lost that summer feeling? Time for a detox

by Emma Kirk

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Now summer’s gone and the cooler months approach, it is a time of year when many of us lack

energy and feel drained. A detox is one way to reenergize and bounce back from feeling weighed

down and sluggish. Detoxing helps revitalise the body and eliminate waste that contributes

to bloating, tiredness, muscle pain, headaches, mood swings, anxiety, depression and poor

concentration.

Jan Purser, a Naturopathic Nutritionist and coauthor of

The Detox Cookbook

, says that following

a detox plan improves the body’s ability to eliminate toxins. Eliminating many of the irritants to

the body, gut and liver and avoiding chemicals in the home are likely to increase energy levels

and improve digestion and mood.

“During the detox phase, heavy metals and other toxic elements that are stored in body

tissues might begin to release and be transformed into molecules that can then be excreted or

eliminated”, says Ms Purser, “I feel as though the body takes a big sigh of relief because it can at

last function at a better level rather than be constantly trying to deal with irritants daily. Your

energy improves, your skin looks healthier, body fat tends to reduce, your brain functions better,

digestion improves, as well as your mood”.

Lost that summer feeling? Time for a detox

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Nutrition plays an important role during a detox and

lays the foundations to make better food choices

long-term by recognising how food aects your day-

to-day wellbeing. Joanne Moore, a detox advocate,

made changes to her diet after her rst detox, which

she completed when she had left a stressful job and

wanted to fall pregnant. “I have learnt more about

food and nutrition and have an all round good eating

regime I don’t need to cut much out”, says Mrs Moore,

“I detox every now and then if I am feeling a bit run

down or if I have a indulgent few meals I might spend

half a day on the juices.”

Samantha Williams, a detox enthusiast, agrees and

says, “Detoxing always makes me want to eat healthier

afterwards too, which is good for you in the long run.”

Ms Williams rst detoxed after hearing from friends

about the benets they felt and now detoxes every

few months after a big night out or when feeling

bloated and tired. “I always feel and look healthier

after a detox, as well as, feel a lot more energized,”

says Williams.

Purser recommends sticking to a detox diet

that eliminates gluten, cow’s dairy, hormone

Lynn D. Rosentrater, “Detox Cleanse” © Flickr

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treated animal products, alcohol, caeine, sugar,

preservatives, additives and processed foods.

She recommends to, “Eat good quality protein free

from hormones and antibiotics: sh, organic chicken

and meat, legumes, free range eggs, goat’s cheese

if not dairy intolerant, nuts and seeds. Have gluten

free grains preferably unprocessed such as quinoa,

buckwheat, brown rice, and fresh organic fruit and

vegetables per day. Use organic extra virgin olive

oil and coconut oil. Have lots of water, you can have

one green tea per day and include roasted dandelion

beverage to improve liver function and reduce uid

retention.”

During a detox Purser says, “Nutrition is hugely

important because amino acids from proteins play

a big role in the detoxication process along with

zinc, selenium, vitamin C and other nutrients .” Amino

acids act to develop proteins in the body that repair

tissue, prevent disease and keep the body healthy.

During a detox the body uses more amino acids to

build proteins that help in the detoxication process.

Consuming the right nutrients during a detox

replenishes the supply of amino acids and proteins

that are being used by the body.

“For the rst ve days people may not feel sparky

and if they haven’t cut down gradually on caeine

beforehand, they may suer with headaches,” she

explains. “After that the majority of people begin

to notice better sleep, improved energy, a feeling

of wanting to exercise, easier digestion with less

symptoms and clearer skin. This all improves as the

month goes on. I recommend at least 4 weeks.”

Although there is no clinical evidence to support

claims that detoxing rids the body of toxins with some

experts arguing that the body already performs this

process, taking a break from bad dietary habits and

substances that irritate the digestive system will have

overall benets on the body, mind and spirit.

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We know it’s about to happen, it has to happen.

And yet, as creatures of habit, we nd ourselves

waking exactly thirty seconds before we have

to face our fear of the dreaded beeps of the

obnoxious sounds of the morning alarm.

Mornings can be soul crushing for those least

rested, and with good reason. Willing your

body to get through another long day when

you’re already exhausted, it can be hard to

wake up happy. With the mornings getting

colder, adventures seems less likely between

nine and ve and a warm bed appears the

better option. It might feel unlikely but waking

up happy is possible. Here are a few helpful

hints towards waking up with the same energy

as a kid on Christmas morning.

Here’s to a Good Night.

It is essential to unwind properly to have a

good night sleep. What we do before sleep can

directly impact how well we sleep, and how

we feel when we wake up. A deciding factor

in the quality of our sleep is the aects of the

hormone, melatonin.

Melatonin is a naturally occurring ‘light-

controlled’ hormone that helps regulate

how sleepy we feel. Generally speaking, less

melatonin is secreted during the light of day to

keep us alert and awake, whereas at night, our

levels of melatonin are higher as our bodies

prepare for sleep.

How To Wake Up Happy

By Amy Maddison

Independent Media Inspiring Minds

HEALTH

In this technological world, evenings are spent in

front of a bright screen (TV, computer, phones,

even bright lights or lamps have an impact.) This

suppresses how much melatonin is secreted thus

we have less rejuvenating and more disjointed

sleeps, followed by even rougher mornings.

Instead, turn o the distracting technologies, turn

down the dimmer on the lights and settle down

to read a good book.

Switch yourself o. A cup of herbal tea or water,

a good stretch, and some relaxing background

music will prepare you for a restful sleep. It

might not sound as enticing as the various techy

distractions we’re used to, but it is a routine you

will quickly come to enjoy.

You will nd that within a few days you’ll be

waking up more alive and alert than ever before.

Remember, that same rebel within us that refuses

to go to sleep at a sensible hour, sleeps in the next

morning.

An Even Better Morning

Try ‘un-alarming’ that alarm. Instead of feeling

violated by those unnatural sounding beeps,

change your alarm to a song that makes you

happy. Get yourself up, dancing and stretching

out that body that’s been dormant overnight. Use

one, or all, of these tips to wake up happy with

more energy and make the most of the day to

come .

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So you’ve been good throughout the summer. You’ve

been running, you’ve been playing lots of tennis and

you’ve been riding to and from work. But now the

weather’s turning, the daylight’s fading and the bus

is looking like your best friend in the mornings.

It happens to all of us. The sudden loss of tness

motivation associated with the onset of winter.

The rain and the hail are not quite so inviting to go

running in as a still summer’s night.

But fear not! For even as the weather deteriorates,

there are still many dierent ways to keep active

throughout winter.

As if by design, many winter sports are team sports.

Getting involved in a team sport presents a great

opportunity to force yourself to keep active through

the colder months. In summer, it’s easy to convince

yourself to go running or take yourself on a walk,

whereas in winter, the threat of letting down your

teammates might be that extra boot up the backside

you needed to get yourself o the couch.

With the AFL and NRL seasons in full swing, now

is a great time to get involved. There are literally

thousands of leagues for men and women of all ages

and abilities. Both the AFL and NRL have a “club nder”

service on their website. Drop in your postcode and

it will put you in contact with any club in your local

area.

For parents with young kids, AFL

AusKick

and Rugby

League Mini Footy are also up and running across

Australia. These programs are great for kids and

parents alike to learn the sport and meet new friends.

While your kids will be keeping t chasing the ball,

you can keep t by chasing your kids when they run

o with it.

Winter motivation: Team Sports

By Alex Hill

Football Federation Australia also has a “club-nder”

service on their website. The A-League may have

just about wrapped up, but the season is only just

warming up for the rest of us. Jump on the Brazil

bandwagon and keep t at the same time.

If the added motivation of teammates still isn’t

enough to convince you to get outside, then take

your sport indoors instead. There are countless

options for indoor sporting pursuits during winter

with squash, swimming, volleyball, indoor soccer

and futsal just to name a few.

Mixed netball has seen a spike in popularity in recent

years with leagues popping up all over the place.

There are dierent grades available for beginners,

experienced players and fanatics. So don’t be afraid

to grab a few of your mates and get a team together.

If you do not have a team to enter, you can register

your interest through the “Play Netball” site.

If you are not a person who needs a weekly sporting

commitment or teammates to keep you motivated in

winter, maybe you just need a goal to work towards.

The Mother’s Day Classic Fun Run is on Sunday the

11th of May in all capital cities and a host of regional

locations. The event raises money for Breast Cancer

research, oering the option between a 4km or

8km course. There are also weekly training sessions

organized for the weeks leading up to the event in

most locations.

As the weather cools, a lot of sports are only just

now heating up. While the AFL and NRL seasons may

make for extra TV viewing, they are also a great time

to get out there and get involved. Any person of any

ability is catered for, so have a go!

AFL Club Finder:

http://acommunityclub.com.au/index.AFL Club

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Winter motivation: Team Sports

AFL Club Finder:

http://acommunityclub.com.au/index.php?id=1827

NRL Club Finder:

http://www.playrugbyleague.com.au/

Soccer Club Finder:

http://www.myfootballclub.com.au/

Netball Club Finder:

http://my.netball.com.au/default.aspx?save=0&entityid=38925

Mother’s day classic registration:

http://www.mothersdayclassic.com.au/register-online

Quick Links for Winter Sports

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Vegie Bar Review

By Ally McManus

We greet

Vegie Bar

with its chilled and relaxed vibes at 6pm, knowing it won’t stay this quiet for long. By the time we’re

admiring the dessert cabinet, customers are queuing up for a table. With a no booking policy (except for 8 people or

more), it seems our early arrival was the right move.

The restaurant’s philosophy is to provide food for the mind, body and soul. Its name says it all, with the restaurant

serving an entirely vegetarian menu. To their credit, the original and creative use of non-animal produce combined

with a myriad of herbs, spices and sauces is enough to please even the most carnivorous of diners.

For those into green smoothies, you’ll nd goodness of every kind. Those wanting something fresh can’t go past their

raw food options such as their living stack, a mix of raw vegies on a marinated mushroom. Another popular choice is

the raw taco, which teamed with a freshly squeezed juice is a delicious healthy choice.

There are four of us donning our vego hat for the evening and our decided meals are the haloumi and caramelised

onion pizza, Mee Goreng noodle special, Mexican burrito and nachos. The meals don’t disappoint either. The pizza is

light and full of avour, the haloumi isn’t as salty as I expected, but is amazing when teamed with the sweet caramelised

onion and roasted capsicum. Washed down with a Granny Smith apple cider, we nish the meal truly satised.

Even so, this doesn’t stop us salivating over the sweets cabinet and we have a tough time choosing between the

chocolate ourless cake and the apple and rhubarb crumble. After much deliberation, the chocolate cake wins. Its

gooey, rich texture is heavenly and we are all licking our spoons (and practically the plate) - It’s nished within minutes

of arrival.

Considering the cost of fresh fruit and veg, the meals are good value. My only criticism was the inability to split the bill,

but considering how busy the restaurant is, especially for a Monday night, I don’t really blame them. I will denitely

return to

Vegie Bar

. Its variety, relative cheapness and creative dishes make for a healthy and inspired dining experience.

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Location: 380 Brunswick Street, Fitzroy, Victoria, Australia, 3065

Contact: 03 9417 6935

Email: info@vegiebar.com.au

Website: http://vegiebar.com.au

Opening Hours:

Monday-Friday: 11am-10pm (Friday 10:30pm)

Saturday-Sunday: 9am-10pm (Saturday 10:30pm)

Booking Policy: No bookings accepted except for groups of 8 or larger

Vegie Bar Info

Flourless Chocolate Cake

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Are you getting enough fruit or veg? Why not boost the nutritional power of some staple recipes by adding

extra fruit and veggies to them. This bolognaise recipe is simple and budget friendly but the wow factor

lies in how many vegetables you can pack into this dish. The beauty of this recipe is that almost any kind of

veggies can be used and it’s still delicious. Using a food processor to prepare ingredients is a great way to

cram loads of veggies, nutrients and avour into dishes such as pasta sauces and soups without too much

trouble.

For parents out there, an added benet is that most kiddies love spaghetti and this recipe is no exception.

I have made this using all sorts of veggies; even cauliower or cabbage and my girls still gobbled it up. This

recipe will make enough to feed a family of four for two nights.

Recipe - Nutrient Boost Bolognaise

By Rebecca Shepherd

Ingredients

Directions

• Using a food processor, process all vegetables until very nely chopped

• Heat oil in a large pan over medium-high heat, add veggies and cook until they begin to

soften (approx. 10 mins)

• Add meat to vegetable mix and continue to cook until mince is cooked and veggies are

soft(approx. 10 mins)

• Add tomatoes, water and dried herbs and simmer until sauce thickens to desired consistency

• Serve with pasta and enjoy.

2 Tbsp Olive oil

1 small brown onion

1 celery stick

1 small zucchini

1 carrot

6 mushrooms

3 yellow squash

500g lean beef mince

2 tins chopped tomatoes (Ardmona Duo: tomatoes and paste with herbs are

available at Woolworths supermarkets)

1/3 cup water

1 tsp dried oregano

Pasta to serve – Use wholemeal varieties for added bre

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Flavours of Autumn - What’s best in April and May?

Capsicums, beans, pumpkin, broccoli, leeks, mushrooms, spinach, silverbeet, turnips, cabbage, cauliower,

potatoes, apples, pear, nashi, kiwi fruit, imperial mandarins.

• 1 leek

• 1 small red capsicum

• 1 stick celery

• 5 mushrooms

• ½ cup pumpkin

• ½ cup silverbeet or spinach

Autumnal bolognaise - Make the most of delicious produce in season.

Substitute veggies in the Nutrient Boost Bolognaise with autumn favourites:

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Food for Thought

Inspiring quote of the

month

By Chloe Leah

‘I know I shouldn’t but I’ll just have another sliver

of chocolate cake, just a sliver...That platter looks

delicious, maybe I’ll have just one more cracker and

brie. I mean it’s a party, right? You can’t be worrying

about what you eat at a party...’

Does this sound familiar? At times, this is the internal

diatribe that goes through my head and I’m sure some

of you have had similar thoughts. Well, this month,

instead of focusing on these negative thoughts, I’ve

taken some of Jim Rohn’s advice. Rather than wasting

time feeling guilty about what I know I shouldn’t put

into my body, I’ve spent time thinking about all the

things that will make my body feel great.

So instead I’ve tried to alter my internal monologue to,

‘I really enjoyed that piece of chocolate cake because

it was a special treat and I feel good because I went for

a 5km run this morning … Do I want that cracker and

brie? Am I even hungry? No, not really. I think I’ll wait

for dinner - I don’t want to spoil my appetite.’

May you be equally inspired by Mr Rohn’swise advice.

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