WellBeing_-_December_2019

*Naresh Jariwala*

*Naresh Jariwala*

mind OCEAN *Naresh Jariwala* Photography Getty Images The healing power of the ocean Oceans produce half of the world’s oxygen and absorb one-third of human-caused carbon dioxide emissions. Who doesn’t love a stroll on the beach or a swim in the waves? Being near the ocean provides a bounty of physical and psychological health benefits that you may not be aware of. Words SONIA ZADRO We stare across its horizons generally perceived as a frightening the shock of cold water stimulated endlessly, exercise by its place filled with monsters and had the the body promoting circulation of the shores and flock there potential to flood the land. The only humours and reduction of tumours. By for holidays. With 50 per people who went into the sea were the mid-18th century, a standard medical cent of the world’s population living by peasants when they were desperate to treatment involved dunking society ladies the ocean, what is it about the sea that escape the heat. in the freezing sea repeatedly in a flannel relaxes and entrances us? smock until the cold and suffocation This changed during the 18th century. caused panic. They were then revived People haven’t always flocked to At this time, the British upper classes with back rubs, foot warmers and a cup the ocean, though. Dr Robert Ritchie, were searching for remedies to a wide of tea. This was thought to calm anxiety a senior research associate at the variety of illnesses like fever, digestive and restore balance. Some even drank Huntington Library in San Marino, problems, nervous tics and melancholia, the seawater — sweetened with honey or California, describes how, during the and the cold sea became the new cure- diluted with milk! 17th century and before, the sea was all wonder drug. It was believed that 52 | wellbeing.com.au

The sea is a massive oxygen-producing engine with its the average home or office building in phytoplankton producing 50–85 per cent of the world’s oxygen. comparison may contain a few hundred or sometimes no negative ions. Those 18th century doctors were on *Naresh Jariwala*supplies is likely to make us feel more the right track — maybe not with drinking energised. With ocean oxygen levels A recent review of the research on the the seawater part — but certainly in decreasing approximately 2 per cent effect of negative ions found that negative endorsing the sea as a source of healing, worldwide and in some areas by as much ionisation was associated with lower as science is now supporting its healing as 40 per cent over the past 50 years, depression, and this association was influence both physically and emotionally. this is an ominous reminder of just how stronger at higher levels of negative-ion critical the threat of global warming is. exposure. The positive effects of exposure The sea and our body to high-density negative ions were found The sea and our mood in people with chronic depression and The high mineral content of the sea is seasonal affective disorder. Research thought to be good for the skin and body. Emotionally, there’s a wealth of literature also shows a link between negative ions, Minerals such as magnesium, calcium, emerging about how spending time reduced stress and increased lifespan. sodium, sulphate and chloride are in near the ocean alleviates mental health Given that the surface of the earth is higher concentrations in seawater and are issues and generally invokes a calm, negatively charged, walking barefoot in the thought to help with myriad skin conditions positive mental state. sand at the beach is likely to further boost including eczema and psoriasis. Given that Negative ions negative ionisation. flushing your nose with saltwater has been Positive ions or free radicals are ions with Blue mind shown to help sinusitis, a clean ocean may unpaired electrons. They “steal” electrons Marine biologist Wallace J Nichols recently have similar effects. from healthy cells to neutralise their wrote a book drawing on neuroscience and own charge, causing cellular damage. human behaviour to explore the effect of the Frequent swimming in cold water has Our modern world is oversaturated with ocean on our psychological state. He calls also been thought to activate receptors positive ions and severe air pollution. In this state “blue mind”, referring to a mildly under the skin releasing hormones like the absence of enough negative ions, our meditative, relaxed state we often experience endorphins, adrenaline and cortisol, health is adversely affected. Our moods are in, on or under water. Nichols, who lives increasing feel-good chemicals like altered from our natural “high” to increased near Santa Cruz, California, believes that the serotonin and dopamine as well as levels of stress, depression, insomnia and best way to protect the oceans is to make promoting immunity. fatigue. The ocean is reported to contain people truly value the good feelings that tens of thousands of negative ions, while arise from being around water. Thalassotherapy, where “thalassa” means sea, refers to treatments using In an interview with The Washington seawater, seaweed, mud, sand and Post in 2014, Nichols says when we all substances coming from the sea step into nature and go near the ocean, used for curative and preventative “a different brain network activates. purposes. The therapy should be at That brain network is available for or near the sea and may be medically a completely different kind of quality supervised. When seawater is heated of thought which is much more to 33–37°C, it is thought that the iodine, introspective and self-referential. manganese, zinc and iron are better Oftentimes it leads to feelings of able to absorb into the skin and body, connectedness and that can lead to improving oxygen supply, stimulating innovative thoughts.” circulation, lymphatics, immunity and the muscular system, as well as detoxifying Unpublished results from brain imaging and reducing inflammation. Research studies suggest people’s minds wander supports the use of thalassotherapy in a lot more when they look at the ocean. improving pain in fibromyalgia and sleep Dr Mathew White from the University of and geothermal seawater has been Exeter told the BBC, “What we’re finding, found to improve psoriasis. We also mustn’t forget that the sea is a massive oxygen-producing engine with its phytoplankton producing 50–85 per cent of the world’s oxygen. When we’re near the ocean, the boost to our oxygen wellbeing.com.au | 53

mind OCEAN Emotionally, there’s a wealth of literature emerging about how spending time near the ocean alleviates mental health issues and generally invokes a calm, positive mental state. Grounding yourself at the ocean *Naresh Jariwala* if anything, is a lot less activity in the brain Josh Izenberg, a surfer and award- When you are at the sea, engage your senses. when [pictures of] the sea is being shown.” winning documentary film director, also Begin by noticing the things you can see Photography Getty ImagesIt’s perhaps no surprise then, that if our recently explored the power of “surf therapy” and name them: the stretch of golden sand, brain activity drops when we look at the to assist with PTSD in his documentary sunlight on the water, seagulls floating on the ocean, we feel more relaxed. Resurface. He outlined reasons in an breeze. Move to noticing several things you can Sound interview with Psychology Today for why he hear, like the waves lapping along the shore. What is it about the sound of water that thinks surf therapy is so therapeutic. He says What you can smell? The clean salty air? And, is so soothing? Orfeu Buxton, associate the ocean has the cathartic ability to wash finally, what you can feel with your sense of professor of bio-behavioural health at away negative feelings by putting them in touch? The warmth of the sun on your skin? Pennsylvania State University, says it’s the context of a much bigger more powerful The breeze on your face? It helps to focus on about the character of the sound. While picture. It also puts you in “the zone”, he the pleasure of these sensations as you do this. they might be loud, the slow crescendo of says, a place of singular focus where your Engaging your senses in this way makes you waves crashing is more gradual and gentle daily stress can dissolve. It forces you to stay more present and grounds you. rather than the sudden sound of an alarm present and provides a burst of adrenaline. When you can’t visit the sea or scream, which goes from zero to high in This adrenaline provides a sense of novelty If you don’t live near the ocean, you can still volume in an instant. Even when a sound and excitement that tends to be absent for reap some benefits. Put paintings or photos of is soft, if it is sudden and juxtaposed with veterans in the daily grind of civilian life. a beautiful ocean in your home or listen to the silence, it is more likely to startle and wake He says surfing also requires a high level of sounds of waves as you go to sleep. There are people from sleep. In contrast, the sounds physical exertion so it can be exhausting and also sleep apps which do this, such as Sleepo. of the ocean are never sudden. Orfeu says, help you sleep better at night, which is it’s like the whooshing of the sea is saying, a huge plus for veterans who frequently Drawing on your imagination can also be a “Don’t worry, don’t worry, don’t worry,” and suffer from poor sleep and nightmares. powerful way to access the sea’s calming effect. these are non-threatening sounds, which Try the following exercise: Think of a cue word is why they calm people. In Australia, the following surf therapy for your ocean experience. It could be “ocean” Ocean therapy programs programs are available: Ocean Heroes or “peace”. Then simply close your eyes and be Given its relaxing benefits, it’s no wonder in Western Australia uses surf therapy there. Imagine yourself standing on the sand people are turning to the sea as a form to help those living with autism. Ocean and move through each of your senses. What of therapy. In 2003, Carly Rogers, a Los Mind provides surf therapy for young you can see in the foreground? What you can Angeles lifeguard and graduate student people experiencing mental health issues, hear, smell and touch? Notice how being there at the University of Southern California, isolation and disabilities in Victoria. Finally, makes you feel as well as where you physically began developing an Ocean Therapy group Waves of Wellness in New South Wales feel those sensations in your body. You might that taught soldiers how to surf followed runs surf therapy for people experiencing notice a lightness or warmth in your chest, or a by group discussion. Since then more than mental health issues. relaxed feeling in your shoulders. Intensify this 1000 soldiers have been treated in the good sensation in your body. If it was a 6/10, ocean therapy program. So, now when you head to the ocean make it a 10/10. Then, imagine yourself back and are seduced by its call, you can on the ocean shore and engage your senses In 2014, Rogers contributed to a study be assured that it’s not just all in your again, this time making everything around of the program published in the American imagination. The ocean really is doing you you brighter, clearer and more vivid and real. Journal of Occupational Therapy. Of the 11 a whole lot of good. Practise this visualisation two or three times, war veterans that completed the study, all then use your cue word whenever you would reduced their symptoms of post-traumatic Sonia Zadro is a clinical psychologist with 20 like to transport yourself to the ocean and stress disorder (PTSD) and depression. years of experience and a freelance writer. She engage your senses again. This was with just five or less sessions of is interested in helping people heal and opening surfing over five weeks. minds through science. To find out more, visit soniazadro.com. 54 | wellbeing.com.au

*Naresh Jariwala*

thinkers & doers DEREK RABELO A rebel with a cause Would you dare to surf a 50-foot wave in the dark? To everyone’s astonishment, blind Brazilian surfer Derek Rabelo has done so many times. Seeing potential rather than problems, life coach and motivational speaker Rabelo inspires others to eliminate excuses and go for goals. Words CAROLINE ROBERTSON Fresh from surfing New South *Naresh Jariwala*“Derek always wanted to do anything that “After a few months I didn’t care too much, Wales’ Manly beach with was dangerous, so I had to watch him but it still hurt me. I had to accept who I former pro surfer Layne constantly!” His positive personality made was. I don’t go anywhere without my stick Beachley, lunch with former the most of every opportunity, “Derek never now. It’s my eyes.” He also has a golden surfing world champion Tom Carroll complained about being blind,” Lia recalls. Labrador guide dog called Serenity. “She and talking to 5500 students for a Stand “He was always happy and playful.” changed my life, with her I have freedom, Tall event, Derek Rabelo expressed his I don’t bump into anything anymore. I find affection for Australia, his home for two Beach boy my way easier and I’m happier.” Rabelo years. “I miss Australia, the culture, overcame challenges with his characteristic the surfing, the people.” Australia has Rabelo was raised by the beach in the optimism. “I always feed positive thoughts embraced Rabelo for his unbreakable Brazilian town of Guarapari, nurtured by into my mind. When I’m down I remember ambition. You may recall seeing caring family and friends. As Rabelo says, him on a Nutri-Grain box. The the spiritual principals, how God world became captivated by the “The love surrounding me kept me going guides me so I can see through brave blind boy when surfing and enabled me to lead a normal life.” faith.” Rabelo’s deeply Christian footage of him went viral in his The sea was his childhood soundtrack, mother prayed for him daily and twenties. “How does he do it?” beckoning him closer. “I could hear the shed tears every evening until he was the question on everyone’s waves from my bedroom window and turned 10, when she felt divine lips. Surfing is hard enough but wanted to surf more than anything.” Rabelo consolation that Rabelo had blind surfing seems suicidal and was a typical inquisitive child — swimming, a special purpose. impossible. But “impossible” dancing, biking, climbing, gardening and isn’t in Rabelo’s dictionary. “If you playing often with his active dad. “I had Fearless fun can dream it, you can do it,” is many wonderful bonding times with my Rabelo’s motto as he’s gone on father, playing in the mud in the rain, on It was Rabelo’s dad who to conquer surfing the famous the tricycle, the boogie board and the encouraged him to try new sports Pipeline break, tow-in big wave motorcycle. I felt so blessed,” Rabelo and adventures. Ernesto owned surfing, skydiving, downhill shares. Ernesto recalls, “He would always a surf shop and gave Rabelo skateboarding, snowboarding do things that would blow our minds!” his first surfboard for his 17th and jet skiing among other birthday. “This was my dream. adrenaline-seeking activities. Rabelo rose above adversities such as I was determined to succeed at What drives Rabelo and where bullying, schooling and life’s bumps. As surfing,” Rabelo remembers. does he get the guts to tackle things a child, Rabelo would crash into kids and Surfing became an addiction from most sighted people wouldn’t even try? they’d fight him, not realising he was blind. the first splash, but Rabelo lacked At eight, Rabelo hid his white cane out of technique. After a few failed attempts Prophetic prayers embarrassment when kids teased him. to surf with family and friends, Rabelo signed up for surf school lessons twice On May 25, 1992, an energetic Gemini Water weekly. It took an ocean of courage to float Monkey came screaming into a welcoming around the deep blue with little more than world. Rabelo’s destiny was written before guiding words and a plank. Rabelo used his birth. His father, Ernesto, a keen surfer, his heightened senses to read the sea. prayed his unborn son would become a “Through hearing and feeling I can locate pro surfer such as his namesake Hawaiian myself in the sea and sense the waves.” surfing legend Derek Ho. But when Rabelo Rabelo’s confidence and competence smiled with sea-blue eyes, his brown-eyed grew as his patient teacher imparted parents were worried. Doctors declared the basics of surfing, staying by his side. Rabelo 100 per cent blind from congenital One of Rabelo’s endearing qualities is his glaucoma after many torturous operations. acceptance of assistance, believing, “we’re stronger as a team”. As Carroll observed, However, this Brazilian battler “One thing I admire about Derek is that he hasn’t let any handicaps hold him back, asks for help. Derek is a living, breathing eventually exceeding his dad’s dream to alarm bell to the universal urge to connect, surf the world’s biggest breaks. Rabelo’s to help each other, or to reach out for mother Lia just hoped her hyperactive help.” Boogie board champion Magno son would have a safe and satisfying life. Oliveira became his coach in surfing and 56 | wellbeing.com.au

“I knew there was something special between Hawaii and me. I could feel the sand around my feet, the ocean breeze, the power of the rainbows, the salty air on my face.” *Naresh Jariwala* living, sharing a love for the ocean and God. Oliveira, who competed in Hawaii annually, he met legendary surfer Eddie Rothman and Rabelo continued to develop as a skilled planted Pipeline dreams in Rabelo’s mind. his sons Koa and Makua that Rabelo got the surfer, chasing larger swells whenever His motivating stories spurred Rabelo on gift of a new board and a local’s VIP pass to possible. “I prefer bigger waves for the while overprotective people only provoked ride any waves he wanted to, uninterrupted. adrenaline rush. It’s more extreme, him to break boundaries. “When someone Rothman said, “I just couldn’t fathom how more dangerous.” Watching him surf, it’s tells me I can’t do something I use it as he could ride waves without being able amazing that Rabelo knows which way to encouragement!” to see. I didn’t want to be responsible for paddle, when to duck-dive under waves anything going wrong. However, he proved and when to speed up and stand on his After graduating from high school, sceptics wrong. He is amazing.” At Pipeline, board to catch a ride. Pro surfer Kelly Rabelo studied diligently to graduate in surfers respected Rothman’s request that Slater reportedly tried to surf with closed environmental management. Despite nobody should get on Rabelo’s waves. “He eyes and couldn’t do it. poverty he was determined to travel to his will surf as much as he wants to, everyone dream destination of Hawaii. Raising the must make way for him.” Rabelo finally felt While in Hawaii, a video of Rabelo funds, he finally took his first frightening the power of Pipeline, “Once I was taking surfing went viral with more than 9 million flight overseas. Hawaii cast a spell on off on the wave, I felt something huge: views. Rabelo realised he could make a Rabelo. “I knew there was something guidance from God driving me through the living by inspiring others. Soon after this, special between Hawaii and me. I could feel wave. I felt there was a party inside my heart filmmaker Bryan Jennings approached the sand around my feet, the ocean breeze, … pumping … feeling so blessed.” him to make a movie. The process taught the power of the rainbows, the salty air on Rabelo patience and perseverance. After my face.” Rabelo touched the rocks, reefs, plants and flowers to get a true impression of the tropical paradise. “I really wanted to make sure I could have an accurate image of Hawaii in my mind.” Rabelo didn’t sleep the night before surfing Pipeline. He knew it was very dangerous and he could even die, as some surfers had. He was worried about the huge waves and other surfers but remained optimistic by visualising riding the barrels smoothly. “Where there’s a will, there’s a way,” is a saying that drives Rabelo constantly. But unfortunately, Derek had a disappointing day. “I was very disillusioned. There weren’t any decent waves.” Then, to top off the setback, Rabelo got sick for five days. On his return to the beach, poor surf and crowded conditions deterred Rabelo from catching any waves. It was only when wellbeing.com.au | 57

thinkers & doers DEREK RABELO *Naresh Jariwala* “I don’t care about fame. What is valuable for me is the opportunity to inspire and encourage people. Show people hope, and that being blind didn’t stop me so anyone can do the impossible.” two years of filming, Beyond Sight was better than when someone comes up to share experiences and help each other. released and has been shown in around 40 me and says, ‘Hey Derek, you really inspire Being with someone you love so much countries since. “In that movie I realised me. It gives me hope when I see you and who loves you so much is the greatest God was using me as an instrument to accomplishing your dreams. It shows me experience ever.” Rabelo was ecstatic when change people’s lives.” Rabelo recounts I can do anything.’ That’s what I really love.” Madeline announced her pregnancy on some near misses, which reinforced At the end of the day it’s not about sport Easter Sunday. “It made me the happiest his faith in divine protection. Jennings for Rabelo, it’s about pushing boundaries man in the world. We are having the baby’s witnessed Rabelo’s daring in the face of to enjoy a full life. It’s also about inspiring birth in Brazil. We are so blessed, living 500 death-defying odds, “He knows God will others to feel faith in their inner light metres from the beach on an island. Good protect him because he has seen it happen rather than shrinking in shadows of fear. weather, great waves, nice people. [It’s the] so often.” Sponsors stepped up to support Rabelo shares, “The only thing holding perfect place for me at the moment.” Rabelo so he could travel and touch the us back is ourselves. I want to tell people lives of more people. Rabelo managed that we should be controlling our fear, not Rabelo continues surfing the waves of his to remain humble amid the hubbub of fear controlling us.” As a newly accredited dreams. Conquering 50-foot waves in Nazaré, celebrity. “I don’t care about fame. What is life coach, Rabelo is now helping others Portugal and 30-foot waves in Jaws in Hawaii valuable for me is the opportunity to inspire through online life coaching. only left him wanting more. “I really love and encourage people. Show people hope, adventure, the feeling of adrenaline and being and that being blind didn’t stop me so Wedded bliss in danger. I guess that’s the way I’m wired. If anyone can do the impossible.” everything is OK, it means there is still more Rabelo describes himself as a romantic life to be explored and the end hasn’t come.” Hero for hope who believes in commitment and a deep He was also honoured to carry the torch for connection. After a partying phase he the Rio Olympics. When asked what’s next, it Today, at 27, Rabelo is an ambassador for decided to focus on his faith and a life seems even the sky is not the limit: “I want to The Royal Society for the Blind and Stand partner. Soon after, during a Perth church do a lot of stuff. Maybe go to the moon!” Tall, which assists youth to make positive service, a dancing girl literally fell for choices. It was formed in 2012 by mothers Rabelo, tripping over his foot. Ten months For life coaching sessions with Derek Rabelo, Angela Farr-Jones and Jeanine Treharne on they were married. Rabelo calls his visit derekrabelo.com. who were concerned about the drug abuse, German partner Maddy (Madeline), “the Many thanks to Lynn Goldsmith’s permission to bullying, depression, hopelessness and best friend, best wife and she’ll be the quote from her biography, Beyond These Eyes, self-harm in high school students. Rabelo best mum.” Despite severe struggles, available from Ark House Press and Amazon. is a guest speaker at its events attracting they’re bound together by many miracles thousands of students. He is also sponsored detailed in Rabelo’s biography, Beyond Caroline Robertson is a naturopath and first by Evoke Eyewear. Rabelo strives to use These Eyes, by author Lynn Goldsmith. aid trainer. For consultations or courses please his life to serve others. “There is nothing “Together we can overcome difficulties, see carolinerobertson.com.au. 58 | wellbeing.com.au

For the of your life... *Naresh Jariwala*

parenting PARENTAL ANXIETY Mindful chatterbox Parenthood is a wild ride filled with heart-warming moments, challenge, anxiety and uncertainty. We look at some positive ways to calm the chaos when it all becomes too much. Words CARROL BAKER Do you ever hear voices? *Naresh Jariwala*out of the latest must-have parentinga good mum,’ because they’re feeling Whispers in your mind bible, and the inevitable sleepless nights so completely overwhelmed,” she says. rehashing old issues or cyclic Photography Getty Imagescan make you feel like you’re going a little“The negative self-talk induces feelings of comments like, “I’ll never be crazy. As well as poor sleep, parental anxiousness, and the more you think about a good enough parent”? Mental chatter is anxiety can also lead to changes in it, the more anxious you feel. to blame for the repetitive thoughts that appetite, and obsessive worry about many buzz inside the human brain and cause aspects of parenting. Parenting is a tough job and expectations anxiety and stress. But, take heart. If are often different to the reality of it all, says mental chatter is causing you stress, there Facing up to new-parent anxiety Smith, “especially for those who thrive on are some positive ways to calm the chaos. planning and order. You can’t do a lot to Anxiety is a natural response to a perceived prepare for it — the best thing you can do is With the demands of parenthood, it threat that is either real or imagined. Terri to prepare to be flexible.” often kicks troublesome thoughts into high Smith, the CEO of Perinatal Anxiety & gear. I wish I could stop thinking about how Depression Australia (PANDA), says one in As kids grow and develop into unique and my birth plan didn’t go as I’d hoped. Why five mums will experience it in some form independent little humans, starting day care can’t I breastfeed? My child can’t roll over and one in 10 dads will, too. and eventually school, it can bring with it yet but others his/her age can, why? a whole host of new stressors. How is The problem with anxiety is it becomes my son doing at his new day care? Is my Parenthood is a wild ride filled with a bit of a self-perpetuating cycle that daughter keeping up with her classmates? heart-warming moments, challenge, can also escalate. “A common scenario Why can’t I be as organised as other mums? stress and uncertainty. There’s angst over is mums find themselves besieged by doing things the “right” way, a baby that mental chatter, replaying in their minds Sometimes, as parents, your brain won’t settle no matter what trick you pull the words, ‘I’m not a good mum, I’m not will constantly race with thoughts and you’ll second-guess parenting decisions 60 | wellbeing.com.au

Parenthood is a wild ride filled with heart-warming moments, challenge, stress and uncertainty. you’ve made. You might even compare *Naresh Jariwala*Have self-compassion Let the kids lead the way yourself to others who often seem to juggle it all with ease. Perhaps your mind chatter is about You can learn a lot of things from your kids grievances that occurred a long time ago. — slowing down and chilling out is one of the Stay connected Give yourself permission to let go of past best lessons. Mindfulness educator Dr Jon hurts. You have a choice to forgive and Kabat-Zinn extols the belief that our children Reaching out to friends, family, your move on, or dwell in the past. innately practise the art of mindfulness. partner and support groups can help if Watch your baby at play, mesmerised by you’re struggling to still the mental chatter. Try to filter out destructive thoughts. a shadow of light dancing across the room or But often if you feel like you’re failing at O’Brien says unfortunately though, it’s engrossed watching a spider in the garden parenting, connecting with others probably human nature to focus more on unhelpful with the early morning dew clinging to its isn’t something you’d be motivated to do. comments rather than those that are web. Nothing exists for them beyond that Child psychologist Dr Kimberley O’Brien uplifting. “If you’re given negative feedback, moment. They stop. They pause and ponder. from The Quirky Kid Clinic says a common you’re definitely more likely to tune They are engrossed in the here and now. response to anxiety is to disengage and to into that than a whole bunch of positive distance yourself from others, but it’s not comments,” she explains. Slow down to calm and centre your the answer. “Avoidance definitely is not mind and stop the noise. Play with your your friend if you are feeling anxious,” she If you find yourself dwelling on child and ignore the dust bunnies on the says. “By avoiding situations and things injurious or unhappy thoughts, instead floor and the dishes in the sink. They’ll that you find overwhelming, you’re actually think about what you have achieved, still be there but the moments, these telling yourself that you can’t cope.” acknowledge your strengths and be precious moments with your child, are proud that you brought this tiny piece of fleeting. Enjoy them. O’Brien suggests developing a coping humanity into the world. Take comfort strategy by breaking down what you’re in the fact that you will be the very best Screen saviour? actively avoiding into small bite-sized parent that you can be for your child. You pieces. “For example, if it’s mother’s might not always get it right, but that’s Social media can be both a blessing and group, do a drive-by one day. On another OK. Making mistakes and learning from a curse. On the plus side, it allows you day perhaps, go past with the pram, or them is what makes you human. to share photos and stories and stay in maybe even sit in for a few minutes to touch with others but, on the negative, it get a feel for the group,” she suggests. If you find particular friendships aren’t can often portray unrealistic imagery and “By circling in, you’re teaching yourself working for you any more, let them go. stretch the truth. Accessing social media that you can cope by taking small steps Distance yourself or walk away from is all too easy; with a push, swipe, or poke, towards your goal.” friendships that don’t nourish your spirit you become an observer to another’s and make you feel good about yourself. life story. But these images and videos You’re also learning that the negative are often glossed over, glammed up and outcomes you envisioned didn’t actually O’Brien says developing friendships with glorified. You might find a three-year-old happen and, by embracing the anxiety you others that are pre-disposed to positivity is who can recite the alphabet backwards, feel, you can still your racing thoughts and vital for good mental health. “If you are in while yours still thinks it’s hilarious every work to manage them. the company of positive people, you’ll notice time he shoves a pea up his nose. a shift in your moods and you won’t focus on negative self-talk,” she says. wellbeing.com.au | 61

parenting PARENTAL ANXIETY Just like jotting them down, the very act of verbalising negative mantras or thoughts gets them out of your head. Once the words are spoken out loud, it takes their power away. *Naresh Jariwala* Smith says social media can create nail scissors, after explaining to them why act of verbalising negative mantras or a lot of expectations about parenting Photography Getty Imagesit’s not a good idea, repeat your mantra thoughts gets them out of your head. that can lead to pressure and anxiety. “If to give you a sense of calm. Say your Once the words are spoken out loud, it you find that the mental chatter you’re mantra to yourself whenever you need takes their power away. experiencing gets worse after connecting a quick mental pick-me-up. Find the words on social media, it’s worth stepping out of that resonate with you and learn them by Don’t buy into the victim mindset. Vow it for a [while],” she says. heart. “I’m in charge of me and I choose to embrace life with compassion and happiness and contentment” or “I love my empathy; helping others refocuses your Hit pause child, and I’m doing the best I can for them” energy, takes you away from your own are two examples. worries and quietens the mind. Don’t let fear hijack your conscious thoughts. Rebecca Dennis, the author of Be your own bestie Try a little Cognitive Behavioral Therapy And Breathe and founder of the Breathing (CBT). The aim of CBT is to evaluate, Tree, says when humans are in a state Self-care is important. Take time to nurture challenge and discard distorted thoughts and of flight-or-fight, that’s when the body is yourself and try to make good sleep hygiene unhelpful thought patterns. Then, you can propelled into physiological chaos. “Blood a priority. Lack of sleep temporarily adversely replace them by creating new helpful thought pressure rises and our muscles contract affects the brain and cognitive function. Try to patterns that are truthful and empowering. as we’re getting ready for ‘battle’, and our avoid screens before bedtime, play calming breathing patterns change,” she says. music and aim to go to bed at the same time Always try to catch yourself in each night. In the day, if you can, have a nap a thought — change it up and switch that Breathing properly can help to soothe when your baby does so you’re more rested if negative self-talk to something more the mind and body, calming unwelcome the baby wakes at night. positive. Practise the art of gratitude and thoughts. It only takes a few minutes to be thankful that you have joyful, healthy centre your psyche and find a place of inner Embrace a form of exercise you enjoy children. Your children will see a shifting calm. Practise it daily — or whenever you as part of your self-care commitment. focus in your consciousness and parenting, need to — to calm the mental chatter. Get outside in the sunshine. Load up your and they and you will be happier. plate with leafy greens and fresh fruits. “Place one hand on your belly and the Eat more healthy fats and drink less Carrol Baker is a freelance journalist who other on your chest. Breathe normally alcohol and caffeine. writes for lifestyle and health magazines across and feel your belly and ribcage expand Australia and New Zealand. and contract with each breath. Relax your Create a sense of calm to quell jaw and shoulders. Try only letting your the mental chatter through practising A word on anxiety belly expand on the inhale and feel into visualisation and grounding techniques. your lower back and visualise the breath It’s a very effective way to control anxiety Severe anxiety for new parents can show expanded here,” Dennis says. in a matter of seconds. Imagine your feet itself in many behaviours, including constant firmly planted on the ground and notice cleaning, worrying about germs and checking “Then try only letting your chest the physical sensations under your feet on the baby constantly. Sometimes, this is expand and explore how your lungs feel and toes. It’s a simple strategy to bring you to the point of obsession. Anxiety can also with each breath. Notice if the breath is back to the present. manifest into panic attacks, which can mean moving your shoulders up and down. Relax a racing heart, sweaty palms, trembling or your shoulders and allow the breath to Dial down the internal dialogue shaking, dizziness, hot or cold flushes and expand the ribcage and belly on the inhale. feeling as though you are losing control. If Visualise the breath expanding in and out Be your own therapist. Write down your feelings of anxiety persist, it’s important to get rather than moving up and down.” worries and concerns; take the words that clinical help or call the numbers below. taunt your conscious thoughts and jot them PANDA helpline: 1300 726 306 Develop your own mantra down on paper. Light a match underneath Beyond Blue helpline: 1300 224 636 it and as the flames take hold, watch as the Developing your own mantra can be helpful, wind scatter the words out to the universe. especially when navigating a challenging parental moment or when mental chatter Sometimes it also helps to say your causes you stress. For example, if your negative repetitive thoughts out loud. child gives the cat a cool new hairdo with Just like jotting them down, the very 62 | wellbeing.com.au

*Naresh Jariwala*

body TRAVELLING Yoga for travellers Many yogis are wanderers, often looking to deepen their experiences of the world and expose themselves to different cultures and ideas. Whether exploring in your home country or overseas, packing a yogic mindset (and a compact travel mat) are valuable tools to equip you for the nomadic journey ahead. Words VERONICA JOSEPH Getting out of your comfort zone, *Naresh Jariwala*travelling more stressful. This is where Going beyond your comfort zone delayed flights, jet lag and yoga can become your best friend. communication barriers can Travel gives you the opportunity to explore leave you feeling a bit worse Rhythmic breathing — simply bringing new places, learn about different cultures for wear. One of the joys of travelling is attention to the breath — is a great and try new experiences. Whether that it is unpredictable, with things often technique to draw on when travel anxiety you’re visiting your favourite city for the occurring that are out of your control. But, pops up. Breathe in and out to the count umpteenth time or somewhere completely at the same time, this provides you with an of four, or longer, and give yourself a few new, try and experience something slightly opportunity to find calm among the chaos, moments to cultivate a sense of calm. outside the box. See this as an opportunity tap into your inner strength and, eventually, Instead of getting frustrated by a situation to confront a fear or do something you relish the moment. Yoga, thankfully, has out of your control, use your breathing to wouldn’t normally do. lots of tools you can draw upon when firstly centre yourself and help you find you’re in situations like these abroad. solutions. Reframing the situation can Recently, I confronted a fear and went also be helpful. For instance, delayed scuba diving for the first time. Although When travelling, you can learn to flight? No worries! Go grab a coffee and it’s not something I’d probably do again, integrate a “yogic” perspective into your finish a few more chapters of your book, the feeling of accomplishment from plans. Although this might be the last write in your travel journal or call your doing something I thought I couldn’t do thing you’re thinking about while you’re on family and friends back home. is a great personal feat. But don’t worry, vacation, this mindset is not as it seems. Being a yogic traveller doesn’t mean you Taking in the moment Yogic traveller essentials have to be regimented or restrict yourself; it’s more about an attitude of gratitude. Are you an avid photographer and love Travel yoga mat: Whether I’m going away documenting your travels through for a night or a few months, my travel yoga mat For instance, a yogic traveller might photographs? This is a wonderful way is always first on my packing list. There are avoid extravagant holidays in favour of to remember those special moments; plenty of brands which offer mats that can fold experiencing the world in a more intimate however, it’s important you’re not just into a square so small you can keep it in your or meaningful way. It’s about building seeing everything through a lens. Armed handbag! Of course, there’s no need to buy awareness and using travel to connect on with your smartphone, you can capture a brand-new mat. Simply bring your own and a deeper level with the world, people and every meal, sunset and waking minute. pack it flat on the bottom of your suitcase. cultures around you. It’s about practising But, in the process, you may forget to gratitude, being open to experiences that simply just be in the moment. You don’t Meditation playlist: Download your allow you to learn and grow and embracing need to stop taking photos, just don’t favourite meditation playlist for long plane a greater level of consciousness and forget to put your camera down to soak trips or car rides to enjoy some relaxation. connectedness on your journey — sounds up your surroundings. a bit like a yoga practice, right? Mindfulness colouring book: Colouring Whether you’re in a big city or out in books provide a great way to pass the time So, let’s explore how you can draw on nature, bring awareness to where you are and soothe the soul when you’re on a not-so- yoga when you’re travelling to help you physically at that moment. Take a few deep soothing eight-hour bus ride. take in the wonders of the experience (and breaths and focus on your feet in connection the not-so great parts as well). with the earth. Take in the sounds, colours, Essential oils: If you’re one of those people smells and any other sensations. who can’t go anywhere without your favourite The challenges essential oils, look into getting some travel- It’s also important to practise gratitude sized mini versions. Peppermint oil to ease Hopefully, the stresses of travel are and recognise how fortunate you are to headaches or lavender oil to calm and relax relegated to the airport when you’re travel and explore new places — this isn’t always come in handy. making the mad dash to your boarding an opportunity everyone gets in their gate but, the reality is, like your everyday lives. Try and cultivate this awareness and Travel journal: Journaling is a great way to life, challenges will pop up wherever you appreciation before taking your camera remember and reflect on each day. If journaling go. The difference is you’re outside your out. Even in the busiest of places you isn’t really your thing, each day simply note own space and lack familiarity, which can can find silence and perhaps even see three things you’ve experienced or are grateful make any challenges you might face while something you wouldn’t notice otherwise. for on your journey, as well as what you’ve learned from them. 64 | wellbeing.com.au

*Naresh Jariwala* Vriksasana Travelling can be a life- changing, mind-expanding, character-building experience. wellbeing.com.au | 65

body TRAVELLING you don’t need to do anything extreme. *Naresh Jariwala* Pawanmuktasana and, generally, communication won’t Simply trying new foods, testing out your be an issue thanks to the universal language skills and allowing yourself in, and that’s OK. Don’t beat yourself language of yoga. to be open to the unknown are great up over it. Instead, look for other ways perspective-building activities. to practise yoga, like some of the Yoga for travellers suggestions in this story. Travelling responsibly and Asanas are valuable for preparing your respectfully For those of you who can’t get enough body for a long trip, winding down after of your asana practice, why not seek out a big day out or for helping you to get You can also bring a yogic perspective a local yoga studio? Experiencing a yoga back into harmony when you’re jet lagged. when it comes to making travel choices. community in a different location is Here are a few poses you can try in a hotel You can do this by being aware of how a wonderful way to spend a few hours room, airport terminal or on whatever your actions impact an environment and beach, mountain or street corner you find pledge to do good. For instance, look yourself during your travels. for immersive cultural experiences that allow you to gain a deeper understanding Prasarita padottanasana (wide-legged of the place you’re visiting. You can also forward bend) choose to support locally run businesses, Step your feet wide apart so they are book a homestay rather than a big chain parallel to each other. Start by bringing hotel, enjoy local produce as well as buy your hands onto your hips and bend locally made, sustainable products rather forward. Hold at the halfway point, than mass-produced souvenirs. Do your extend the spine and feel the stretch homework beforehand to bring yourself up down the hamstrings. Then, bring your to speed on the customs of the culture to hands to either foot. Allow the crown of ensure you conduct yourself in a way that is the head to point towards the floor. Bend respectful to the people and environment. the elbows and come deeper into the forward bend. Yoga on the road Pawanmuktasana (gas relief pose) There are lots of ways to practise yoga Lie on your back with your legs extended beyond the physical asanas (postures). and your arms beside you. Bend the However, after a long-cramped flight or right knee and bring it over the chest. bus ride where you’ve strained your neck Hug the knee with both hands and from sleeping in a strange position, or bring the forehead as close to the knee even after a big day exploring, a restorative as possible. Hold for 10 breath counts asana practice is the best medicine. before releasing. Then complete on the opposite leg. Whether at a hotel or a campsite, scout out a space where you can do some basic asanas at the beginning or end of each day. When travelling, your routines are upended and you’re often functioning on strange hours. You might not be able to fit a full hour-long flow Prasarita padottanasana 66 | wellbeing.com.au

*Naresh Jariwala*

body TRAVELLING Utkata konasana Ardha matsyendrasana (half spinal twist) Begin in dandasana with your legs extended in front of you. Bend the right knee and step it over the left leg. Then bend the left knee and bring the foot close to the right hip. Keep the right hand behind the right hip. Bend the left arm over the right leg. Try to grab hold of the big toe. As you inhale, extend the spine and as you exhale, twist. Turn the head to look over the right shoulder. Complete on both sides. Veronica Joseph has been practising yoga for more than 10 years. She is a yoga teacher and writer, and also works in communications for an international NGO. Visit her blog alotusinmud.com or contact her at [email protected]. *Naresh Jariwala* Vriksasana (tree pose) Virabhadrasana Stand in tadasana with your feet Ardha matsyendrasana connected to the earth. Bend and raise the right knee, bringing it to hip height. Hold and then rotate to the right and place the sole of the foot on the inside of the left thigh or the calf. Adjust the foot as needed. Inhale and raise the arms upwards. Rotate the hands and point the little fingers towards each other. Maintain awareness of the foot against the floor and reach your hands up towards the sky. Try and maintain your balance for as long as possible before completing on the opposite side. Utkata konasana (goddess pose) Step your feet apart. Turn the feet out 45 degrees so they’re facing the corners of the room and, as you exhale, bend the knees over the ankles as you come into a squat. Keep the knees pointed outwards and as you inhale, raise your arms towards the sky. For a variation, place your hands on each knee. Alternating between each side, rotate the opposite shoulder towards the opposite foot and hold for a few seconds on each side. Virabhadrasana I variation (warrior I variation) Step your right foot forward and bring the left foot towards the back of the mat on a slight angle. Centre your hips to the front of the room. Bring your hands in the namaskar or prayer position, wedged in between your shoulder blades. Alternatively, you can touch opposite hand to elbow at your back. Keep your hands in position and inhale, entering a gentle backbend. 68 | wellbeing.com.au

*Naresh Jariwala*

mind SELF-CARE 10 ways to practise self-care We take care of our physical bodies without even thinking, but we’re not always so good at taking the same care with our minds. Developing and maintaining a self-care practice can take time and effort, but it is just as important for your emotional and mental health. *Naresh Jariwala* Words LAURA KELLY Making time for self-care can for your mental wellbeing but also for often feel a little … selfish. As your professional success. He found that if you don’t deserve that extra practising self-care by taking time out from hour in bed or you haven’t your schedule can infinitely increase your earned the time to be completely alone ability to focus on tasks. It has become for a few hours on the weekend. There are commonplace to always say how busy we commitments you will always have in life, are, we always have so much on our plate but when did the commitment to yourself and no time to do anything for ourselves become second to everything else? Finding but, as Schwartz says, “If you do not put time for you in this mad modern world your needs first, then ultimately you will and feeling good about it not be able to perform well should be a high priority. You can’t pour from and show up for others “Everyone needs to any empty cup. If you consistently and happily.” make sure they take find you’re constantly Think about how you care of themselves,” say giving to others and psychologist, researcher would care for your closest family and friends. If they and author Dr Terri Orbuch. not taking care of weren’t feeling 100 per cent, “They need to make yourself, you might what would you suggest their own wellbeing and or offer them in terms of happiness a priority in their start to notice signs of support? The kindness life. If you don’t, who will?” stress and overwhelm. and love you show them is Prioritising “you time” the kindness and love you The way you feel about should be showing yourself, yourself will almost always affect the version of you will infinitely benefit particularly in times of that the rest of the world those around you. stress but not only then. If sees. It’s like when you’re you regularly put self-care on a flight and the safety practices in place, you’ll briefing instructs you to fit your own oxygen begin to find it easier to cultivate calm and mask before helping others. If you’re not peace in those trickier situations that life putting yourself first, how can you ever be loves to throw our way. You’ll also avoid the expected to provide support and patience risk of burning out. towards anyone else? You can’t pour from Self-care practices are personal and any empty cup. If you find you’re constantly will look different for everyone. You can giving to others and not taking care of start by creating space for yourself and yourself, you might start to notice signs of finding things that bring you joy, without stress and overwhelm. Prioritising “you the guilt trip. Having a self-care routine time” will infinitely benefit those around you. ultimately can make you happier, calmer, Research led by Tony Schwartz, CEO more centred and more present in your and founder of The Energy Project, looks everyday life with your family, friends and in at the importance of self-care not only the workplace. And who doesn’t want that? 70 | wellbeing.com.au

*Naresh Jariwala* wellbeing.com.au | 71

mind SELF-CARE 10 steps to self-care *Naresh Jariwala*Start to notice what you really want to be doing, what situations lift you higher, what 1Create space. This will look different for Photography Getty Imagesbrings you joy. Make conscious decisions to everyone. You might be lucky enough to have a physical space in your home do the things that make you happy. where you can go and be undisturbed to do whatever it is you’re craving at that through your nose and out of your mouth. 6 Read a book. Transport yourself to time, which might be reading or listening Fill your belly with air then slowly release. another world, indulge in someone else’s to music. Or maybe for you this could The Dalai Lama says it takes three breaths story or listen to an interview with your be space in your week — a time during to meditate. A few simple, conscious favourite star. Gifting yourself some time out the week that everyone knows is “your breaths can totally shift you from your of your own head and immersing yourself in time”. It could be as simple as selecting mind into your body. Focus on bringing a story not only is a way of giving your busy one evening a week where you create fresh air into your lungs and notice yourself mind a break, it might even inspire you — boundaries so that you’re not disturbed becoming more grounded. developing creativity that you can then bring — an hour to run yourself a hot bath with into your daily life. As children, the stories bubbles and candles, to read a book in 5 Sleep. The importance of a good night’s we read help to develop our imagination and bed, attend a class or workshop, or catch sleep is not breaking news. Most healthy teach us important life lessons. As adults, up with some friends. Whatever this time adults need between seven and nine hours they help us stay connected to stories across looks like for you, own it. Explain how sleep per night, but for some people getting the world from other cultures and other important it is for you to have this time these hours in is easier said than done. world. Fantasy, fiction and biographies can for yourself and notice how you feel once We’re all guilty of spending our last waking all bring a new perspective into our lives and you’ve had this space. hours in front of a screen answering emails, the act of storytelling takes us somewhere chatting with friends or catching up on our else, even if only for a few hours. 2 Meditate. There are so many different latest TV-show binge. This late-night screen types of meditation out there. They time could really be messing with our 7 Connect. Spend quality time with friends won’t all work for you and they don’t sleep quality, leaving our brains busy and and loved ones. Be present. Connecting all involve sitting upright with your legs buzzing well into the night and sometimes with friends increases oxytocin, which is crossed and your eyes closed. Explore stopping us from being able to sleep at sometimes referred to as the “bonding different styles and see what suits you best. all. Developing a nightly self-care sleep hormone”. Do you ever notice even when A walking meditation can be an easy way of prep routine can work wonders. Start by you’re not really in the mood that how bringing yourself into the present moment enforcing a shutdown time for all devices — seeing a close friend almost always makes and begin to settle a busy mind. Focusing phones, laptops and TVs — at least one hour you feel better? Even if the conversation your attention on the soles of your feet before bedtime. A night-time meditation doesn’t change the situation, sharing will moving on the ground beneath you, start to can help slow down a whirring mind and almost certainly shift your mood. Spending notice how the ground feels — you might essential oils such as lavender can help you time with loved ones helps with feelings of be walking on hard concrete or soft grass. feel relaxed, making it easier to fall into support and validation; we can create safe If you can be barefoot on a surface like a slumber and wake feeling rested. spaces for sharing and understanding. grass or sand, this experience will be more grounding and perhaps easier to notice the feelings in your feet. Notice the pace you’re walking at. Can you slow down and see the detail in your surroundings? 3 Tune in to the things that bring you joy. Take time to sit with what you really want to be doing. Fear of missing out (FOMO) might be a term still associated with the younger crowd, but wondering if we should be doing something else or that something better is going on somewhere else is a real thing that can lead us to do things and go to places that don’t feel great for us. You might wonder if staying home is boring or that you’re standing at a party you don’t really want to be at. Start to notice what you really want to be doing — what situations lift you higher, what brings you joy? Make conscious decisions to do the things that make you happy. 4 Move your body and breathe. It’s no mystery that regular exercise releases endorphins. Make time to move your body in any way that makes you feel good. Bend, stretch, get the energy moving around your body. Turn the lights out, close your eyes and dance like nobody is watching! And don’t forget to breathe. It’s that simple. If in doubt, take a long, slow, deep breath 72 | wellbeing.com.au

8 Disconnect. Take time away from digital *Naresh Jariwala*9 Keep a journal. Getting those wild,Today I would like to feel … screens and the distractions of everyday wonderful, buzzing thoughts out Today I am grateful for … life. Even just a few hours away from of your brain and onto paper can bring phone calls, emails, Instagram, Facebook, calm to the chaos, as sometimes these 10 Be kind to yourself and others. The online shopping and Netflix will help you thoughts just need a home outside of way we think about ourselves and the disconnect. It is so important that we take your head. Setting aside time to write way we speak about ourselves are arguably time away from the stimulus created by about your day, how you were feeling, the number one driving force for how we the digital world. Too much exposure to special interactions or stressful feel in our own skin every day. Next time you technology can cause sleeping problems, experiences on a regular basis can feel catch yourself criticising the way you look, fluctuate your moods, create low energy like a form of therapy. Maybe it becomes giving yourself a hard time for not exercising levels as well as affect your concentration. your creative outlet or a way of getting enough or not getting the promotion at work Imagine these digital distractions like tabs clarity around something that has — whatever it is — stop and ask yourself if open on your internet browser that you happened. Starting to create a positive you would ever speak to your best friend like never close. You can visualise the inside of mindset and even tracking your thoughts that? If the answer is no then there’s your your brain like a filing cabinet that becomes and feelings over time can be so helpful. answer. If you’re not cutting yourself a bit of increasingly harder to keep in order. Even on the hardest of days, writing down slack by showing kindness and compassion, Switching off for a few hours, or even a full three things that you’re grateful for can then how can anyone else? day if you can manage it, can help start to start to shift your mindset. If you’re not close down some of those tabs and clear sure where to start, here’s a guideline that London-born Laura Kelly is a content space in your mind, making it easier to might help. Fill in your thoughts at the end creator and yoga teacher who lives in Sydney. relax and find a sense of calm. of each sentence: Instagram: @laurakelly_yoga Three apps to help you spend less time on your phone 1. Forest. Watch your forest grow as you spend less and less time on your phone. 2. Screen Time for iPhone. Set your own boundaries based on the apps you use the most. This handy iPhone tool will remind you how long you’ve been scrolling through those Instagram feeds! 3. SPACE. Phone addiction is real. This app aims to help you create more space in your day by reminding you to breathe and pause before you dive back into your most used apps. wellbeing.com.au | 73

*Naresh Jariwala*

*Naresh Jariwala* Leader of the natural medicine industry 1800 456 855 | atms.com.au

special report SOUTH AMERICAN SUPERFOODS SPECIAL REPORT Ancient foods for modern health Long before the term “superfood” was coined, South Americans in places like Peru were growing foods renowned for their health and life-giving benefits. With diverse microclimates, advanced agriculture and a focus on plant-based eating, the ancient South American cultures were an ideal crucible for high-quality foods. We look at their top foods available to you today and how you can use them. *Naresh Jariwala* Words SOPHIA AULD Photography Getty Images Long before the term “superfood” expensive and more available than kale; “everyday” foods. “What’s important is was coined, South Americans in similarly, blueberries are a more affordable to enjoy a wide variety of whole foods places like Peru were growing alternative to goji berries. such as fruits, vegetables, legumes, foods renowned for their health grain-based foods, nuts, seeds, lean and life-giving benefits. Most superfoods are plant-based. meats, fish and dairy, rather than Common examples include berries, leafy focusing solely on ‘superfoods’ to boost The Incas, for example, combined greens, tea and dark chocolate. our health,” she says. their knowledge of food production with their country’s wonderful environment The benefits of superfoods Many “ordinary” foods double as for agriculture, producing foods that superfoods and are easy to find in the were nutrient-dense. This helped Generally, a superfood delivers powerful supermarket. Buying fresh, local food them have long and healthy lives. Now, nutritional benefits for minimal calories, that’s in season will help to ensure you contemporary science is meeting ancient with high levels of vitamins, minerals and get the best nutritional content. wisdom, with foods that have been grown antioxidants (natural molecules that help for millennia being recognised for their to offset the damage to our bodies caused It’s important to remember that health-promoting benefits. by free radicals). superfoods are not a magic cure. Nor will adding a few superfoods compensate for What is a “superfood”? A superfood delivers powerful a diet that is poor overall. nutritional benefits for The term superfood has been used Why South American to describe foods ranging from the minimal calories, with high superfoods? everyday, like oats, to exotic fruits, levels of vitamins, minerals vegetables and spices. According to South American agriculture is believed Ricardo Riskalla, a master personal and antioxidants… to go back to at least 9000 BC, when trainer and nutrition coach, a superfood potatoes were collected in the highlands is any food that is rich in antioxidants or Free radicals are linked with various of south-central Chile. In Peru, quinoa provides unique healing properties. health problems, such as cancer, heart was harvested by 5500 BC. Squash and disease, stroke and arthritis. Studies peanuts were also cultivated on highland “They are indigenous foods used for have indicated that eating superfoods sites in the Andes, while the tropical centuries to heal the body and mind,” high in antioxidants and flavonoids can lowlands of the Amazon basin yielded explains the Brazilian-born Australian, help to prevent coronary heart disease crops such as avocados, cacao, chilli who studied vegetarian and vegan diets and cancer, plus boost immunity and peppers, corn, papayas and sweet potatoes. at Cornell University. “Some of the reduce inflammation. Corn remains from Ecuador have been superfoods have proven properties and dated to approximately 1500 BC, while lima like anything they have unknown factors Eating fresh fruits and vegetables beans and the common bean seem to have still to be discovered.” regularly is associated with a lower risk been domesticated in the southern Andes. of many so-called “lifestyle” diseases, However, caution is needed with the such as diabetes, and overall mortality. Agriculture was important for term, warns accredited practising dietician A nutrient-rich diet also helps with the Peruvian Inca empire and other Lisa Donaldson. “The word ‘superfood’ energy and maintaining a healthy weight. South American highland cultures. The has no official definition,” she explains, Incas controlled a huge empire with four “and there are no rules around what Wherever possible, it’s best to eat different climate zones, which allowed foods it applies to, so it pays to be wary of real whole foods rather than using for diverse growing conditions. The the term. Although many foods labelled a superfood supplement. people of the ancient Andes were mostly ‘super’ are indeed healthy, more accessible vegetarian. The Incas cultivated diverse and affordable foods are often just as Donaldson adds that so-called crops such as cacao, beans, grains, healthy.” For example, broccoli is less “superfoods” often have an impressive potatoes, sweet potatoes, tomatoes, nutrient profile, but so do a lot of other 76 | wellbeing.com.au

*Naresh Jariwala* peanuts, cashews, squash, cucumber, suggest to those with gluten intolerance or LDL-cholesterol was reduced and HDL- quinoa, carob, lúcuma and avocado. coeliac disease as a ‘mix-it-up’ alternative cholesterol was increased with sacha inchi to brown rice,” she says. “It’s also a good oil consumption over four months, with no The quality of their food meant the source of omega-3 fatty acids and contains significant adverse effects. Incas lived long lives, says Mario Vargas, nine essential amino acids, so it’s a good Cacao Peru’s Trade Commissioner. He explains inclusion for vegans and vegetarians.” Cacao (Theobroma cacao, meaning “food that Peru has 90 different microclimates, of the gods”), is a tropical evergreen tree enabling them to grow different products Quinoa is also high in magnesium, grown for its edible seeds. It is native to throughout the year. Countries like B vitamins, iron, potassium, calcium, lowland rainforests of the Amazon and Peru continue to grow these ancient phosphorus, vitamin E and various Orinoco river basins and was used by the superfoods, exporting them to more than beneficial antioxidants. It has a low- Mayans in a bitter fermented drink mixed 150 countries worldwide. glycaemic index, which means it can be with spices. Today, it is processed into helpful for blood-sugar control. powder, cacao butter and chocolate. Their superfoods include varieties of Sacha inchi fruit, vegetables, grains, nuts and seeds. The sacha inchi plant (Plukenetia Chocolate is made from the seeds volubilis), also known as the sacha of the Theobroma cacao tree. However, Grains, nuts and seeds peanut, mountain peanut and Inca nut, is the use of “cacao” versus “cocoa” isn’t native to several tropical South American consistent, so don’t assume one brand is This category includes some of the most countries, including Bolivia, Colombia, better than another. popular and best-known superfoods, such Peru and Ecuador. It is now cultivated as quinoa and chia seeds, and also some commercially in south-east Asia. Cacao is high in plant chemicals that you might not have heard of. called flavanols that may help to protect Quinoa When raw, the seeds may be toxic, but the the heart, and is also rich in iron, copper, Perhaps one of the trendiest superfoods, toxic compounds are destroyed by roasting. magnesium, zinc and phosphorus. quinoa (Chenopodium quinoa) is grown This turns the seed into a delicious snack Riskalla says raw cacao powder is the for its tiny edible seeds, which are high that can be eaten like nuts. They are high most powerful antioxidant known. “It in protein and fibre. It is native to the in protein (27 per cent) and oil (35–60 per is such a delicious food and easy to Andes, where it was a staple food for pre- cent), including high levels of omega-3 and prepare,” he says. “I also recommend Columbian Inca, Aymara and Quechua omega-6 essential fatty acids. my clients make raw cacao powder and peoples, among others. It is now grown in honey face masks. Just two ingredients several countries worldwide, but most still The edible seed oil has a mild, nutty that can change your skin.” comes from Peru and Bolivia. flavour and is a good source of alpha- linolenic acid. A study published in Food Flavanols like those found in cacao Donaldson says she uses quinoa and Chemical Toxicology in 2014 found that have been shown to help relax blood regularly. “It’s one ingredient that I do wellbeing.com.au | 77

special report SOUTH AMERICAN SUPERFOODS Brazil nuts The edible seeds of a large South American tree, Brazil nuts are found in the Amazonian forests of Peru, Brazil, Colombia and Ecuador. They are mostly eaten raw or blanched and are high in protein, fibre, thiamine, copper and magnesium. They are also a good source of selenium, which some studies have suggested may be low in Australian soils. It is believed to be important for liver, thyroid, heart and immune function. Some evidence suggests that selenium supplementation may reduce the risk of prostate cancer. vessels and improve blood flow, thereby *Naresh Jariwala*levels.” There is also some evidence Vegetables lowering blood pressure. An observational they may suppress appetite, lower blood study of Kuna Indians — a native tribe Photography Getty Imagespressure and reduce the risk of cancerAsparagus from Panama — highlighted this finding. and stroke. However, as Donaldson notes, The asparagus family has up to 300 species On average, they drink more than five the evidence isn’t strong enough yet to worldwide. As a vegetable, it’s grown for cups daily of home-grown or Columbian make specific recommendations. its succulent and tasty stalks. Asparagus cocoa powder. Hypertension was extremely Amaranth is grown in Peru and Mexico, as well as uncommon in this group, even among Amaranth covers 60–70 species China, Thailand and Germany, and usually older people, despite an extremely high of flowering plants that are found almost eaten cooked. It is low in calories, with an dietary salt intake. Their death rates from worldwide. Several species were used impressive nutrient profile that includes fibre heart disease, cancer, and diabetes was by Native Americans and pre-Columbian and vitamins A, C and E. It is especially high significantly lower than their counterparts civilisations (like the Aztecs), who in folate and vitamin K, which is necessary living in urban areas. consumed the leafy greens and the seeds, for blood clotting and bone health. and used it as a medicinal herb. In short-term studies, flavanols from Like other green vegetables, it’s high cacao increased insulin sensitivity, which Both the leaves and the seeds are in antioxidants. These include various could reduce diabetes risk. Flavanols also nutritionally dense and are good sources flavonoids and polyphenols. Purple appear to have brain benefits, with a review of dietary fibre, calcium and iron; the seeds asparagus contains anthocyanins, published in Frontiers in Nutrition in 2017 are also high in protein. The leaves can which give it the purple colour and have showing that consumption may improve be eaten fresh or cooked like spinach and antioxidant effects that may include memory, brain blood flow, oxygen levels are often added to salads or soups. The lowering blood pressure and the risk of and nerve function. nutty-tasting seeds can be popped, added heart attacks and heart disease. into porridge or ground into flour for use in Purple corn Dark chocolate and cacao contain baking (often mixed with other types of flour). Grown since pre-Hispanic times, purple significantly more flavanols than milk corn is also rich in anthocyanins. These chocolate or white chocolate. antioxidant molecules can help to reduce Chia seeds ageing related to free-radical damage and Chia (Salvia hispanica) is a flowering plant support cardiovascular health. of the mint family grown for its edible seeds. Native to Mexico and Guatemala, Purple corn is also rich in phenolic it was an important crop for the Aztecs. It compounds with potential health- is now grown commercially in Argentina, promoting effects, including antioxidant, Bolivia, Peru and Australia. anti-inflammatory and anti-carcinogenic properties. They have been associated with Chia seeds are one of the best sources of omega-3 alpha-linolenic acid, and are Grown since pre-Hispanic times, purple corn is also rich in also high in fibre, protein, calcium, iron, anthocyanins. These antioxidant molecules can help zinc, magnesium and antioxidants. They to reduce ageing related to free-radical damage and are easily digested and can be eaten whole. support cardiovascular health. They can also be sprouted or mixed with liquids to form a thick gel. “Chia seeds are great added to smoothies and even omelettes,” Donaldson says. “They are a helpful boost of fibre and there has also been some research around the benefits of chia and its impact on heart disease, body weight and blood glucose 78 | wellbeing.com.au

*Naresh Jariwala*

special report SOUTH AMERICAN SUPERFOODS a reduction in lifestyle diseases, such as The yacon plant (Smallanthus sonchifolius) is native to the obesity, diabetes, high blood pressure and Andes mountains, and has been valued for its nutritional cardiovascular disease. Artichoke and medicinal properties for centuries. Grown in Argentina, Chile and Peru, the flowers and leaves of artichokes are high *Naresh Jariwala*They have been valued since pre- The fibre and antioxidants in sweet in nutritional and medicinal properties that Hispanic times for their high nutritional potatoes promote healthy gut bacteria, have digestive health benefits. Artichoke Photography Getty Imagesvalue, exquisite flavour and exotic aroma.while the anthocyanins and other is high in fibre, vitamin C and antioxidants, antioxidants may help to protect against which may help prevent some cancers Chilli peppers are a rich source of certain cancers. Further studies are and cardiovascular diseases. The leaves nutrients, including vitamins A, B6, C, needed to confirm the cancer link. are rich in magnesium, plant sterols and and K1, and minerals potassium and potassium, which support healthy liver copper. However, because they only tend Sweet potatoes are incredibly rich in function and elimination of toxins. to be eaten in small amounts, they don’t beta-carotene, which gives them their contribute much to daily nutrient intake. orange hue. In the body, beta-carotene It also contains cynarin, an organic is converted to vitamin A and used to compound that stimulates the liver and They are also an excellent source support healthy vision. The beta-carotene helps manage cholesterol, triglycerides, of antioxidant compounds, including and anthocyanins may boost eye health diabetes and inflammation. capsaicin, which is responsible for chilli’s and help to prevent vision loss. Capsicum heat. High capsaicin consumption may help Also called sweet peppers and bell to desensitise pain receptors, providing Purple sweet potatoes have also been peppers, the capsicum species (Capsicum relief from conditions such as heartburn. linked with improved brain function in animal annuum L.) originated in South and studies, probably because the anthocyanins Central America. Records report that they One study, for example, found that have protective effects by reducing have been used in cooking since 6000 heartburn sufferers’ pain initially increased inflammation and free-radical damage. BC. Capsicums are an excellent source when they consumed 2.5 grams of red chilli Yacon of vitamins A and C (with red capsicums peppers per day, but improved over time. The yacon plant (Smallanthus containing more than green ones). sonchifolius) is native to the Andes Capsaicin has also been linked with mountains, and has been highly They are also a good source of dietary weight loss by reducing appetite and valued for its nutritional and medicinal fibre, vitamin E, B6 and folate, and the increasing fat burning. properties for centuries. minerals potassium and magnesium. Sweet potato Their exceptionally high vitamin C content This humble veg, also sometimes called Most well-known is yacon syrup, may help to boost the immune system. yam, is a tuber native to Peru. It is believed which is one of the best dietary sources Chillies to be one of the world’s oldest food crops. of fructooligosaccharides (FOS), a type Chilli peppers (Capsicum annuum) are With approximately 5000 varieties, it comes of fructan (a soluble dietary fibre). members of the nightshade family and in a range of vibrant colours, including Because much of yacon syrup isn’t are related to capsicums and tomatoes. white, purple, pink, orange and yellow. digested, it only has one-third of the The many varieties are the fruits of calories of regular sugar and has capsicum pepper plants. Sweet potatoes are very nutritious, being therefore been suggested as a good a great source of fibre, vitamins A, B6 and C, alternative sweetener for people with as well as minerals manganese, potassium conditions like diabetes. and copper. They are also rich in antioxidants. The fructans also provide food for beneficial gut bacteria and may therefore help to boost immunity and brain function, among other things. Some evidence also suggests that fructans can reduce levels of ghrelin (the “hunger hormone”), thereby reducing appetite. Mesquite Mesquite is a common name for more than 40 species of trees in the genus Prosopis, native to Mexico and Argentina. It produces fruits known as “pods”, which, once dry, are edible and can be ground into flour. It is high in fibre, glucose, fructose and sucrose. It also has carbohydrates, proteins, vitamin C, vitamin E, minerals and potassium. Because of its high- calorie content, it may be valuable for pregnant and nursing mothers, and athletes or people with physically demanding jobs or people doing mentally taxing activities. It can be used as a substitute for cacao, even for people who experience intestinal problems. Mesquite tea is a diuretic and anti- diarrheal. When used raw, the plant can work as a laxative. 80 | wellbeing.com.au

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special report SOUTH AMERICAN SUPERFOODS Yuca *Naresh Jariwala* Açai berries are relatively high in fat potato and butterscotch. It can be eaten Also called cassava, (Manihot esculenta), and low in sugar for a fruit. While they raw but is most commonly used in manioc and mandioca, this plant is Photography Getty Imagescontain modest amounts of vitamins and powder form as a supplement or sugar cultivated throughout the tropics for its minerals, many of their benefits come alternative. It can be used as a sugar tuberous roots, which are made into cassava from plant compounds. One of the most substitute in baking. flour, breads and tapioca. It was probably important is the anthocyanins responsible first cultivated by the Maya in Yucatán. for their deep purple colour. It contains about 75 per cent less sugar than regular table sugar, plus extra It is very high in carbohydrates, low in fat Anthocyanins are antioxidants, helping to nutrients such as soluble and insoluble and gluten-free, making it suitable for people reduce the damaging effects of free radicals fibre, and small amounts of calcium, iron, with gluten intolerance. It also contains folic in the body. Açai berries are an incredibly potassium, niacin and vitamin C. acid (essential to a healthy pregnancy), and rich source of antioxidants, with higher antioxidant vitamins A and C. amounts than blueberries or cranberries. Furthermore, lúcuma contains various antioxidants, including polyphenols and By way of caution, most varieties contain Animal studies have suggested that açai carotenoids (which have anti-inflammatory, varying amounts of a cyanide-producing berries may help to improve cholesterol anti-cancer and heart-healthy properties), sugar derivative. Indigenous peoples levels, fight certain types of cancer and as well as xanthophylls (believed to developed a system of grating and cooking boost brain function. However, more work is promote healthy vision). to remove this before eating it. If you happen needed to confirm these effects in humans. to be foraging in the tropics, you might want Soursop Because lúcuma is high in complex to avoid harvesting wild yuca just in case. This large, spiny fruit (Annona muricata), carbohydrates and contains soluble fibre, Maca also called graviola or Brazilian pawpaw, it may help with blood-sugar control. Test Considered a gift of the gods by pre- grows on a tree of the custard apple family tube studies have suggested it may lower Columbian cultures, maca (Lepidium in the American tropics. The creamy, blood pressure, but further research meyenii) is a plant native to Peru. It is white flesh, said to combine the flavours is needed to confirm the heart health related to broccoli, cauliflower, cabbage of mango and pineapple, is delicious benefits in humans. and kale, with a long history of use for eaten fresh or used to make smoothies, Pomegranate boosting libido, fertility and energy. custard and ice cream. Grown on a bush or small tree, pomegranates (Punica granatum), are The main edible part is the root, which It is low in calories and nutrient-dense, a sumptuous fresh fruit, and the juice is is commonly dried and used as a powder, providing good quantities of fibre, vitamin used to make grenadine syrup. They are but also comes in capsules and liquid C and antioxidants, plus small amounts of espoused as one of the healthiest fruits extract form. It is commonly added to niacin, riboflavin, folate and iron. available, being a rich source of dietary smoothies and cereals. fibre, folic acid, vitamins C and K, and Soursop has been touted as an anti- beneficial plant compounds. Maca root powder is very nutritious, cancer food, but studies are yet to confirm containing high quantities of the connection. There are two unique compounds in carbohydrates and a reasonable fibre pomegranates that account for many of content. It is rich in several nutrients, Test-tube and animal studies have their benefits. One is punicic acid, found especially vitamin C, copper and iron. suggested that soursop may help to in the seed oil. It’s a form of conjugated It also contains plant compounds kill cancer cells, reduce inflammation, linoleic acid — a type of omega-6 fatty including glucosinolates and polyphenols. fight bacteria and stabilise blood sugar. acid that has been touted to help with However, these studies have used weight loss. The second is punicalagins — Maca’s reputation as a libido- concentrated soursop extract rather than potent antioxidants found in pomegranate enhancer was borne out by research, the whole fruit, so researchers stress that juice and peel, with reportedly triple the with a 2010 review concluding that at further research on humans is needed antioxidant power of red wine or green least six weeks of consumption upped before recommendations can be made. tea. These have been associated with sexual desire. In men, there is some Lúcuma anti-inflammatory effects. A 2014 study of evidence that it may bolster fertility. This green-skinned, golden-fleshed people with diabetes, for example, showed fruit of the Pouteria lúcuma tree is native that drinking 250ml of pomegranate juice It has also been linked with improving to South America and is known as the per day lowered inflammatory markers menopause symptoms, reduced “gold of the Incas”. It has been used for CRP and interleukin-6. anxiety and depression (especially in centuries for its health benefits. menopausal women), and improved Early studies also suggest that drinking exercise performance. Furthermore, Lúcuma’s sweet flavour has been pomegranate juice may help to fight some evidence suggests it may enhance compared to a combination of sweet learning and memory. People with thyroid problems may need to be cautious about using maca, as it contains substances that may interfere with thyroid gland function. Pregnant and breastfeeding women should talk to their doctor before using it. Fruits Açai berries These little superfruits hail from the rainforests of Central and South America, where they grow on açai palms. They have exploded in popularity worldwide, with many claims being made about their health-boosting benefits. They are usually processed into a pulp or paste before being exported. 82 | wellbeing.com.au

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special report SOUTH AMERICAN SUPERFOODS prostate and breast cancer, possibly by *Naresh Jariwala*They are chock-full of heart-friendly Cat’s claw has been linked with inhibiting the reproduction of cancer cells. monounsaturated fatty acids (MUFAs), the boosting the immune system, with two Photography Getty Imagesmajority of which is oleic acid — also foundsmall studies showing that men given cat’s It has also been linked to lowering blood in olive oil. Oleic acid has anti-inflammatory claw extract for six to eight weeks had pressure, reduced risk of heart disease, properties and has been linked with increased numbers of white blood cells relieving arthritis and improved memory. beneficial effects on genes linked to cancer. (which help to fight infection). Cherimoya Also known as custard apple (Annona Studies have shown that avocados can It also seems to have anti-inflammatory cherimola), this fruit has scaly, green significantly reduce total cholesterol, LDL effects that may help to relieve the pain of skin encasing sweet, creamy flesh. It is (“bad”) cholesterol and blood triglyceride arthritis. Studies have indicated that taking believed to have originated in the Andes levels significantly, while increasing the cat’s claw extract for several weeks may mountains, and is rich in fibre, vitamins HDL (“good”) cholesterol. Other studies ease pain in people with osteoarthritis and and minerals, as well as the antioxidant have shown that people who eat avocados rheumatoid arthritis. More studies are compounds kaurenoic acid, flavonoids, regularly tend to be healthier. needed to confirm these findings. carotenoids and vitamin C. These help to fight the free radicals that contribute to A massive US study, for example, looked Many other claims about cat’s claw’s numerous diseases. at the dietary habits of 17,567 participants. healing powers — such as in cancer, AIDS, They found that avocado consumers had asthma, allergies and viral infections — It’s a great source of vitamin B6 significantly higher intakes of fruit and have yet to be substantiated. (pyridoxine), which is important for the vegetables and much higher nutrient production of neurotransmitters that help to intake. They also had had significantly Furthermore, cat’s claw contains high regulate mood. The lutein in cherimoya may lower body weight, BMI, and waist levels of tannins, which may cause side help to maintain eye health, while test tube circumference, and were only half as likely effects such as nausea and diarrhoea evidence suggests cherimoya’s flavonoids to have metabolic syndrome. if too much is taken. Pregnant and may stop the growth of cancer cells. More breastfeeding women should avoid using research is needed to confirm this in people. Another study showed that people who it due to a lack of safety information. ate approximately half of a Hass avocado People with some medical conditions On a cautionary note, cherimoya with lunch felt 23 per cent more satisfied, such as bleeding disorders, autoimmune contains annonacin, a toxin that can affect plus had a 28 per cent lower desire to diseases, kidney disease, leukemia, or the nervous system. While it is most eat over the next five hours, compared to those awaiting surgery should also steer concentrated in the skin and seeds, all parts those who didn’t. This may help people clear of cat’s claw. It can also interact with of the plant may contain some annonacin, who want to lose weight. some medications, so consult your health so it may be best to avoid cherimoya if you professional before using it. have a nervous system condition. Herbs Muña Avocado A medicinal plant grown in the high This delectable fruit, made infamous as Cat’s claw Andes from Venezuela to Bolivia, muña a spread for toast, is sometimes also Cat’s claw (Uncaria tomentosa) is (Minthostachys mollis) is a member of the called an alligator pear. The fruit of the a tropical vine that grows in the Amazon mint family. It has been used as a tea in Persea americana tree, avocados are native rainforest and other tropical parts South American traditional medicine as to the region from Mexico to the Andes. of South and Central America. For a carminative (to relieve flatulence) and Their green or yellow flesh is often eaten in centuries, the bark and root have been an aphrodisiac. It is also said to be high desserts in various parts of the world. used as a traditional medicine. in calcium and phosphorus, so it may be helpful for healthy bones and teeth. Its Avocados are an excellent source of Cat’s claw supplements may come in benefits are yet to be confirmed by research. healthy fats and potassium, plus good a liquid extract, capsule, powder or tea. amounts of folate and vitamins B5, B6, C, Many claims have been made about Superfoods without the E and K. its healing powers, but they have not super expense necessarily been substantiated by research. Some of these superfoods are readily available, while others are likely to be more difficult to find and are expensive. Donaldson stresses that “exotic” superfoods won’t necessarily be any more beneficial than everyday ones. “What is important is a range of colour and varied choices,” she explains. “My best advice is to eat a large variety of whole fruits, vegetables, nuts, grains, seeds and lean proteins in a broad range of colours. This will ensure that you are consuming a range of vitamins and minerals. My personal philosophy is to eat close to nature and minimise your intake of processed foods. When you nail this, your body will reap the rewards.” Sophia Auld is a physiotherapist and Pilates instructor with three decades of experience in the health field. She is passionate about helping people achieve good health, using a holistic approach and believes that small changes can have a big impact for achieving wellness. 84 | wellbeing.com.au

*Naresh Jariwala* CERTIFIED ORGANIC. VEGAN. NATURAL. CRUELTY FREE. TOXIC FREE. AUSTRALIAN MADE & OWNED. GLOBAL MULTI AWARD WINNING. @ecotan @ecotanaus | www.ecotan.com.au | [email protected]

special report SOUTH AMERICAN SUPERFOODS SOUTH AMERICAN SUPER RECIPES Gluten-Free Anzac Biscuits Here, Donaldson shares two recipes from her website. Makes: 12–15 biscuits 1½ cups buckwheat flour 125g coconut oil (or ¾–1 cup sugar (brown same weight of alternative fat/oil) or caster) 1½ cups shredded 2–3 tbsp golden syrup 1 tsp bicarb soda desiccated coconut 1 cup quinoa flakes (baking soda) 3–5 tbsp warm water (rolled quinoa) 1 tbsp psyllium husks *Naresh Jariwala* Heat oven to 180°C. Press balls onto prepared Line two baking trays with baking trays, allowing space for biscuits to spread while non-stick baking paper. cooking. Place flour, sugar, coconut, quinoa and psyllium husks in Bake for 15 mins or until a bowl and stir to combine. golden brown. Make a well in the centre. Remove to a wire rack Place coconut oil and to cool. Enjoy! golden syrup in a saucepan Note: Riskalla says he (or microwave in a bowl) to recommends that his clients melt. Dissolve baking soda never heat up any superfood in 3 tbsp of warm water. because their properties Add melted ingredients and are destroyed with heat. For dissolved baking soda to a delicious and powerful dry ingredients and mix to superfood shake, he combine. Add more warm recommends blending one water if necessary, to make cucumber with a tsp of açai, the dough stick together. raw cacao powder, the juice of one lemon and a shake of Roll spoonfuls of the stevia powder. mixture into balls. Chickpea Quinoa Patties with Lemon Tahini Dressing Makes: 10 patties Patties 1 tbsp chopped parsley 1 tbsp extra-virgin olive oil 3 eggs, beaten 1 green shallot, chopped Cracked black pepper, to taste 1 x 400g tin chickpeas, drained Lemon Tahini Dressing & rinsed 1 garlic clove, finely 1 cup cooked quinoa (½ cup dry), minced (optional) cooked in chicken stock 2 tbsp extra-virgin olive oil ½ cup parmesan (or tasty) cheese 2 tbsp tahini paste ½ cup wholemeal bread crumbs Juice ½ lemon Pinch salt (substitute with gluten-free Water (optional) crumbs for gluten-free recipe) 1 medium carrot, grated Small tin corn kernels To make the patties, heat the extra- Heat a non-stick frypan and cook virgin olive oil in a non-stick frypan patties for about 4 minutes on each and sauté the chopped green side, or until lightly golden brown. shallot over medium heat to release their fresh and sweet fragrance, Now, make the lemon tahini and then remove from heat. dressing: Finely mince garlic (if using) and place in a small In a large mixing bowl, mash mixing bowl. the chickpeas with the back of a fork. Combine all ingredients and mix well. Combine all remaining ingredients, including the If desired, stir in a little water green shallot. to help bring the dressing to your desired consistency. Using your hands, gently form patties to your preferred Serve patties with lemon size (I use ½ cup handfuls). tahini dressing. Enjoy! 86 | wellbeing.com.au

*Naresh Jariwala*

health PET FIRST-AID First-aid for pets Your pets need first-aid care just like you do. Here is a guide to building your own pet first-aid kit. Words KAREN GOLDRICK For minor ailments and injuries, *Naresh Jariwala*flush tea into your pet’s mouth to treat Fennel tea has traditional use for colic it’s handy to have a portable stomatitis, gingivitis or oral ulcers. Spray in babies, and is also used in horses and first-aid kit for your pets. You Photography Getty Imagescalendula tea in a spritz bottle onto hot itchycows. It has carminative, spasmolytic, can make use of things around skin or to clean minor wounds. Use it as a expectorant and antimicrobial effects, and the house, which saves money and waste. compress for hot spots or itchy eyes, or to can be used in dogs for flatulence and mild Keep it in a box and make sure everything bathe yeasty feet or lip folds. (This is useful gut signs. It’s generally safe, but avoid it if is organised and labelled. if apple-cider vinegar is too irritating). Green you know your pet has severe liver disease. tea has antioxidant, astringent, antibacterial Use ¼ cup per day for a 10kg dog, divided First-aid doesn’t replace appropriate and antiviral effects. Both green and black through the day and mixed into food. veterinary care. It’s important to remember tea can be used as a rinse for acute itchy that serious accidents, poisonings, snake skin, hotspots and itchy eyes. Topical treatments bites, tick paralysis or illness will require the care of your regular veterinarian. Chamomile has anti-inflammatory, Manuka honey is derived from bees Although a natural first-aid kit is generally spasmolytic, carminative and mild sedative feeding on the Manuka tree and has safe and non-toxic, not all natural effects. It can be mixed with food or antibacterial and antioxidant properties. treatments are safe. One example is tea offered as a drink to treat flatulence, mild When applied to minor wounds, burns, tree oil, which is a handy antimicrobial, but diarrhoea, colitis or anxiety. Avoid giving it infections or ulcers, it reduces infection, may be toxic to small dogs and especially to cats however, due to coumarin content. and provides an environment that to cats. I have indicated in this article Dogs who are allergic to members of the supports healing. It’s non-toxic to pets, where there may be any risk to your pet. daisy family may also become itchy. although you might need to distract them so they don’t lick it off. Clean wounds with Teas Ginger tea is used in people to treat sterile saline or Betadine first, then apply nausea and can also be used topically as the honey. Reapply every 12 to 24 hours I love teas, and I keep a selection of teabags an anti-inflammatory. Avoid dosing orally (you can clean away residual honey with ready to use in my kit. To prepare the teas, in dogs if they’re vomiting, but you can use saline). It’s best not to use table honey, add one cup of just boiled water to one it when there is mild nausea, eg if they are because of the small risk of botulism, so tea bag, and allow the infusion to cool for licking their lips. (Cats usually won’t tolerate look for medical honey, which has been 20 minutes. You can use dried marigold ginger.) Only offer dogs a small amount, eg treated to remove bacteria. flowers, fresh ginger, ground fennel seeds or 1–2ml in frequent sips should suffice. The leaf tea, but ensure that you filter any solids maximum dose is ¼ cup for a 10kg dog. If Calendula cream is used to treat itchy using coffee filter paper, especially if using your dog doesn’t like ginger, use a ginger oil and inflamed skin, minor burns and tea to clean wounds or as an eye wash. rub instead. Mix a few drops of oil with 15ml scalds. You can make your own using tea, of almond or jojoba oil, and rub this onto almond oil and coconut oil, but it’s easier Calendula has vulnerary (wound healing), your dog’s belly. Place 1–2 drops on the car to obtain a good product from a chemist anti-inflammatory, and antimicrobial air vents to reduce motion sickness. or health food store. properties. Use a 5–10ml syringe to slowly 88 | wellbeing.com.au

*Naresh Jariwala* wellbeing.com.au | 89

health PET FIRST-AID Aloe vera has anti-inflammatory, Neem oil is used primarily as a tick, flea and mozzie repellent, but vulnerary and demulcent (soothing) also has antibacterial, antifungal, insecticidal, anthelminthic, properties. When I’m home I prefer it vulnerary and astringent effects. fresh from the plant, but for travelling I have a tube of aloe vera gel. To use the *Naresh Jariwala*a spritz bottle on your dog’s feet or skin. nor cold (rest it on the inside of your wrist leaf, carefully slice out the clear inner You can also wipe some on the outside for a few seconds to make sure). I wrap gel and leave the outer latex, which Photography Getty Imagesof your dog’s ear, but check with your vetthe packs in a flannel and ensure my contains the laxative anthraquinones. If first before using it inside the ear. Wash off pets can move away if they need to. Cold you purchase gel, ensure it contains at after 10 minutes to prevent irritation. therapy reduces swelling and pain from least 11.25mg/ml of acemannan. Use aloe acute, minor musculoskeletal injuries vera on dry itchy skin, insect bites and Energetic remedies like sprains or strains, as well as pain gingivitis, as well as to treat oral ulcers, from overexercise. Apply the wrapped cold minor wounds and skin infections. Give a few drops of Rescue Remedy pack for 15–20 minutes at a time. Avoid (prepared in spring water rather than cold therapy in pets with reduced nerve A tub of vitamin E cream is handy as alcohol) every few minutes at times of sensation, circulatory problems or those a moisturiser for dry itchy skin or as acute trauma, or three to four times who are cold. Avoid also if they have any a base for a homemade herbal creams. daily for stress associated with travel or metal orthopaedic implants. Add 25–50ml of prepared tea to 50g of holidays. Pets may find glass droppers vitamin E cream, and keep refrigerated, stressful, so rub the drops on their gums Heat therapy improves circulation because there’s no preservative. I also or the inside of their ears. and relaxes muscles, reducing pain keep a small tube of pawpaw ointment from chronic injuries. Use in older pets to soothe inflamed skin, and use as It’s useful to have a few homeopathic with low-back or hip pain to help get a protective barrier for skin fold irritation remedies on hand to use for minor them moving in the morning, or to relax (often seen under axillae or “armpits”, traumas, which should be used in addition muscles before massage. Apply for 15–20 the genital area, and under tails). to other treatments. Use the low potencies minutes. Avoid using for acute injuries (30x 6c 12c). For acute symptoms, dose or inflammation, over infected wounds, Arnica is popular as a treatment for every 15 minutes until symptoms improve. bleeding or bruising or over tumours, as acute bruising. Oral use of the plant is well as for circulatory or nerve problems. not recommended for pets, except for Apis mel: for insect bites or stings where the homeopathic form. I also like using there is redness and swelling. May be Yunnan Baiyao a homeopathic cream. Apply a thin smear applied directly to the sting to affected areas several times daily and Nux vomica: for carsickness I keep a pot of Yunnan Baiyao in my kit to distract your pet for 10 minutes. Don’t Arnica: for bruising or pain use topically for minor bleeding, eg torn use too much pressure, because it’s best Ruta grav: for sprains and strains, or low- nails or cut ears. The powder is tricky to not to massage an acute bruise. Use for grade cruciate injuries handle. Try to heap a small amount onto minor limb sprains. Hepar sulph: for infected wounds a cotton bud and apply directly to the bleeding area, before applying a dressing. Organic apple-cider vinegar will Hot packs/cold packs Yunnan Baiyao is a traditional Chinese balance the pH of your pet’s skin, which remedy, and consists of a combination helps to manage yeast infections, but Use frozen peas in zip lock bags, or warm of herbs. The main active ingredient is it can sting if undiluted or applied to water in disposable gloves as cold/hot notoginseng, which supports the function inflamed skin or open wounds. Dilute to at packs. Ensure the pack is neither too hot of platelets in homeostasis. least 30 per cent with water, and spray in It’s safe to be taken internally, and is a remedy we use in practice for bleeding tumours or nosebleeds, but I would recommend seeking the advice of your veterinarian before giving it orally to your pet. It’s readily available from many Chinese supermarkets, but there may be some variation in quality control, so perhaps speak to a vet familiar with traditional Chinese medicine before purchase. Oils Neem oil is used primarily as a tick, flea and mozzie repellent, but also has antibacterial, antifungal, insecticidal, anthelminthic, vulnerary and astringent effects. There are prepared sprays for dogs and cats, which can be sprayed on hot spots, minor wounds and ulcers. (However most cats really hate sprays.) Tea tree oil has antimicrobial and anti- inflammatory effects, but is potentially toxic to small dogs and I never use it in cats. Prepared tea tree oil products containing 1–2 per cent tea tree oil should be safe to use in dogs. It may be a skin irritant, and should be patch tested first. 90 | wellbeing.com.au

health PET FIRST-AID Calendula cream is *Naresh Jariwala* compress to the wound for a few minutes used to treat itchy A sachet of electrolytes is handy to several times a day to astringe and dry it. Photography Getty Images inflamed skin, minor replenish hydration and salts after acute Follow with medical honey, aloe vera or burns and scalds. gastroenteritis. Vets can supply this, and calendula cream. You may need to cover you prepare and store it according to the wound, and use an Elizabethan collar Shake well every time you use and spray on directions. Coconut water may be a short- to prevent further scratching. affected areas. Use on hotspots, or to treat term substitute. (It is higher in potassium, yeasty paws after cleaning with tea. and lower in sodium and sugar than Cat bites and minor skin wounds electrolyte solutions.) Don’t try to give Lavender oil has carminative and fluids to animals that are actively vomiting. Small cat bite abscesses, as long as your anxiolytic effects. Use in an oil diffuser cat seems well, may respond to first-aid at around the house to reduce anxiety in Activated charcoal in slurry form has home. If the abscess hasn’t ruptured, apply dogs and cats, however ensure the area is been used in veterinary medicine to reduce a hot tea compress four times daily for well ventilated and that your pet can move absorption of accidentally ingested toxins 5–10 minutes. Do not attempt to lance it. away. One drop applied to the car vent may but this should only be under veterinary Once open, gently flush the pus and dead reduce stress of car trips. Try mixing 1–4 supervision. Activated charcoal tablets can tissue from the wound using sterile saline drops in 15ml of a carrier oil to use for be used to treat minor flatulence in dogs. or dilute Detadine and a small syringe. a calming massage in dogs. I never use This is a one-off treatment, and not a daily If the wound doesn’t heal in a few days, essential oils on cats. tablet. Charcoal may reduce the absorption or if it heals then recurs, take your cat to of important medications. Be aware that the vet. Other superficial wounds can be Gut support your pet’s stool will be black. cleaned similarly, then apply calendula cream or medical honey. Always wash your Slippery elm bark powder may reduce If your pet is vomiting or has hands after treating infected wounds. diarrhoea or constipation, and can also diarrhoea, do not persist beyond one day. soothe discomfort from anal gland If your pet seems unwell, please have Burns abscesses. Add one teaspoon to one cup of them assessed by your vet. cold water, and then mix ⅛ cup of this (for You can treat first-degree burns (these only a 10kg dog) in food up to three times daily. Hotspots and other skin affect the top layer of skin with redness Slippery elm may reduce drug absorption, infections and minor pain). Apply a sterile, cool saline so avoid giving with medications. compresses to the red area for up to 30 You can treat small superficial hotspots minutes. Then dress with aloe vera gel. Probiotics are beneficial bacteria, and at home, but they can spread quickly assist the return to gut health after stress, and often require veterinary attention. Eyes sickness or medications. There are good Carefully cut away crusted hair to quality veterinary products available, but expose the moist skin. If you have dog For mild conjunctivitis, use a warm black in the short term, you can use human clippers, you can clip hair around the or calendula tea compress four times products. Most products are refrigerated wound. Apply a black or chamomile tea daily. Soak cotton balls in tea, and gently to extend their life. Dose empirically, squeeze the compress over your pet’s eye, eg a 30kg dog can have an adult dose ensuring no solids go in. Any condition equivalent. I generally continue dosing for affecting the eye surface or any trauma will a few weeks after symptoms subside. require a vet check. Insect bites Insect bites can result in swelling, redness and itching. If your pet appears to be having a severe allergic reaction, contact your vet. If you can see the sting, try to remove it using the edge of a credit card so you don’t squeeze the sac. These are painful, and you might need to gently restrain your pet. Use a cold compresses on the area and give Apis mel every few minutes. Once the pain has settled, apply aloe vera gel or calendula cream. Minor soft tissue injuries You can treat minor sprains and strains with rest. Apply a cold pack for 10–15 minutes to reduce swelling or bruising, and then use arnica ointment (but avoid this on broken skin). If pain or swelling persist for more than 48 hours, take your pet to the vet. While there may be many other useful remedies to include in your natural first- aid kit, these are the treatments I use the most. Karen Goldrick is a holistic veterinarian at All Natural Vet Care, Russell Lea, Sydney. T: 02 9712 5844 W: naturalvet.com.au wellbeing.com.au | 91

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spirit STARS FOR 2020 Sun and Moon radiance What do the planets have in store for you in 2020, according to your sun sign? Let’s take a look. Words CHRISTINE BROADBENT Aries *Naresh Jariwala* guiding planet, meets change-planet a serious commitment to learning drives Uranus in Taurus on March 9. This births you. June 6’s Full Moon is a lunar eclipse Aries, you are the wild child of the zodiac; Photography Getty Imagesan interesting year that shifts boundaries driving your search for meaningful the fiery ram leaping to fulfil desires and and stretches your comfort zone. Your new relationships and, with lover Venus retro to address wrongs. Ruled by the warrior direction becomes heart-centred once your in Gemini, a love review is also in order! energy of Mars, lover Venus is your natural Taurus New Moon of April 23 does its seed- Matters of the heart are heightened by complement. Fortunately, planet Venus planting work: view the slim crescent Moon Mercury retro from June 18 to July 12. brings a gentle nurturing balance to March, on April 26 and allow “aha” moments to If you explore how old emotional patterns boosting appreciation of simple pleasures at guide you. May 1 to 11 takes this to a more connect to your financial choices, clear your Aries New Moon of March 24. This helps embodied level. Since Venus describes illumination comes July 1. Venus in Gemini you balance the obsessiveness that a Mars/ a rare retro cycle through your money opens you to heart-based decisions through Pluto meeting could evoke in late March. sign, from May 13 until June 25, caution is July into August. Your final retro trickster Venus then facilitates ease and success necessary. For investments, borrowing and cycle is October 14 to November 4, when in all forms of communication, supported lending, May 21 and 23 and June 3, 7 and watery Scorpio demands deep honesty as by harmonious links with Mars in April, 11 are no-go zones. The Venus cycle is also you review your key health and wellbeing May and July. This special time builds new full of rich insights for you, opening you to concerns. Do put insights into action. alliances and renews social connections. exciting learning opportunities. Your quest Mighty Mars moves through Aries from June for adventure and wider horizons is strongly Cancer 28 until January 2021, due to a rare retro activated in May, late July and August. cycle. This means restrain your impatience Early May is a good time to put plans in As the Moon’s own sign, it is big news when and hold faith in the people you love, despite place and August vibrates with change the eclipse cycle returns to Cancer after the tests of mid-July, late July and early energy. While August 1 to 4 is testing and 18 years. From January 11’s lunar eclipse August. Meanwhile, mid-August through restless, August 19’s New Moon through to July 5’s Full Moon and final eclipse, you to September and early November could to August 29 cements family values as well have a perfect chance to get family and challenge your faith in yourself and projects. as supporting wanderlust; a great time for partnership dynamics on their best track. In Retro means challenges are repeated, and adventures with people you love. your caring, nurturing, securing roles, you a retrospective review comes from sometimes get left in the cold. This is bad September 10 to mid-November. You are well Gemini for your health and for healthy relationships. designed to overcome obstacles, but now The first seven months of 2020 offer must learn to do this gradually. Celebrate This year, Gemini is a shapeshifter thanks completion of a fateful time. With Saturn, October 2’s Full Moon in Aries as a template to trickster Mercury. In 2020, Mercury’s Pluto and Jupiter in your partner sign, some for creatively expressing inner tension. three retro cycles offer Water’s feeling challenges are inevitable. Focus on defusing Once Mars moves direct from November depths, starting on February 17. Infamous tensions, not taking things personally and 14, you will know the hard-won wisdom this for their tendency to upset plans, these channelling these energies into public long process has provided: not just fiery retro cycles sync with Gemini’s dual nature roles. From July 14 to your New Moon in enthusiasm in your actions, but and enable greater emotional maturity. Cancer on July 21, detached compassion a warming inner fire that ensures clear The key is to learn from simple things. — even under stress — supports your shift vision, recharging your vocational passion Illumination points occur in each cycle: the into the new you. Once bounteous Venus and sweetening relationships. first of these is February 26, opening your enters Cancer on August 8, your social heart to what really brings satisfaction in life becomes quite demanding. Sweet and Taurus your worldly roles. Action fuelled by those surprisingly romantic themes on August rich insights comes easily from March 10 16 to 19 and 28 to 29 are high points in 2020 is a year full of positive potential for to April 10. With a New Moon in Gemini on a challenging month. In late August, Venus Taurus, with Earth and Water harmonies May 23, a strong link to Saturn means helps you develop a template for holding ensuring growth. Bounteous Venus, your 94 | wellbeing.com.au

*Naresh Jariwala* 2020 is a year full of positive potential for Taurus, with Earth and Water harmonies ensuring growth. wellbeing.com.au | 95

spirit STARS FOR 2020 a healing vision for all, yet claiming a *Naresh Jariwala* Virgo needs. Venus opens a window on vocational lifestyle that honours your need for personal choices and new opportunities in August, yet autonomy. December 30 rounds off the year Photography Getty ImagesAiming for practical and intellectual obstacles close and personal could simmer with an emotional Full Moon in Cancer, precision, Virgo dislikes the unclear things and boil over in early September. Keep doors supported by links with awakener Uranus of life yet 2020 presents a striking mixture of of communication wide open. Standout times and laying tracks for an adventurous 2021. the very clear and very unclear. Since your are September 27 to 29, October 6 to 8, 11 to ruling planet Mercury extends the Water 13 and 19 to 22. These can be maximised for Leo sign through its three retro cycles, you will happiness and success, yet the Libra New have no problem extending your emotional Moon of October 17 is sandwiched between As the Sun’s own sign, you specialise in register to cope with this. In early April, challenging days. The natural rhythm of 2020 radiant self-confidence and can maintain Venus begins a cycle that smiles upon your helps you finalise changes and find peace in a regal manner, even under stress. 2020 vocation and encourages further study, with late November to early December. will call upon your fixed determination the most dynamic period being late June to to be strong and dynamic in the face of July 31. Synchronously, a fortunate eight- Scorpio wayward fate. Between the ease and flow month outer planet alignment starts early of your Leo Full Moon in February and April and peaks again June 30, accelerating Scorpio, you mostly benefit from the the strong group dynamics of your Leo your creative energy and capacity for love. “cardinal crush” of outer planets in New Moon on August 19, there is a tricky Anxieties about money and investment can Capricorn in 2020 as they ground your path currently traversing your vocational wear you down and make you withdraw sensitive energy. Your year begins with sign. On March 9, Venus aligns with from people that actually care about you a rush of good ideas, but it may well be Uranus, perhaps sweetening your life and can help in late April, late May and the waxing Moon period from April 23 to with good news or a new role supported mid-July. Further challenges during Virgo the Scorpio Full Moon of May 7 before you by interesting projects in late March time could test your confidence on August apply those ideas. Consider that a blessing and April. It is when the Sun aligns with 25 to 31, September 2 to 4 and 21 to 24. because a creative Mercury Pluto cycle and Uranus on April 26 that the ground may Let your Virgo New Moon of September a talented team to which you belong both begin to shift, particularly for July-born 17 show you that balance comes when reach operational maturity from May 7 to lions. A well-oiled identity can suddenly you let caring people in and are present to 11. Challenges this year probably circle back-flip, so awareness is vital when the deep experiences. This transforms your around Mars, which spends six months in Sun squares off to Uranus from August hesitation into practical steps that firmly your health sign from June 28. To protect 1 to 4. Chaos or conflict can be made lead you to the abundant climax of that yourself, avoid doing anything in anger or right by the fiery harmonies around eight-month Jupiter with Pluto pairing in rush. Be gentle with hard truths at work August 19’s New Moon in Leo. Another mid-November. Now, potentised by solar and at home in mid-August. If you consider tricky path to navigate is via controller harmonies, love and good teamwork, Virgo how your own issues might be driving you, Saturn, giving you a first taste of its relaxes into cruise mode. then the repeat of October 9 resolves into influence on your significant others from inner peace. Indeed, October 11 to 13 and March 22 to July 2. Mars joins Saturn on Libra 19 to 25 can boost your personal profile April 1 and April 5 to 12 will cement the and important projects. November 1’s Full lesson that self-discipline and control Libra begins with equal day and night and Moon has a chaotic energy that is settled protect against loss. Saturn’s final cycle the scales are your guiding symbol. This by November 10. The final Mars/Pluto through your partner sign begins on is illustrated by the way you ponder and standoff on December 24 is a source of December 17; expansive Jupiter joins weigh things, seeking to create a balance deep learning, and also a time to celebrate it, fast-tracking a brand-new year of in all of your relationships. Since you are the helpful renewal of home, family and powerful partnerships and public roles. a cardinal sign, the challenges of 2020 security for Scorpio. could easily obstruct or delay your hopes and plans, while home and family drive the demands upon you. Lover Venus spends months in your adventure sign from April to August and with it, a change of scene calls. Your annual “aha” Full Moon in Libra on April 8 stirs up passion for the possible. Helpful are the energies of April 5 to 12 and 18 to 24 — timely for joyful escapes. Leave yourself space to make adjustments during the rare retro cycle of Venus from May 13 to June 25. This could manifest as sudden glitches in well-laid plans, reminding you that the scales of fate are blind to personal 96 | wellbeing.com.au

Sagittarius *Naresh Jariwala*April 5, starting a growth-oriented three- Pisces stage journey. Meanwhile, March 22 to July 1 Always alert for the next adventure, bridges channels a future-oriented vision your way as As a “mutable” feeling-oriented Water to cross or things to learn, Sagittarius is Saturn first exits Capricorn. Your 18-month sign, your physical and psychic energies a sign hungry for life experience. Now, eclipse cycle reaches its final stage with a interact in unusual and unpredictable however, planet Jupiter is in a less expansive Full Moon in Capricorn on July 5; partners ways. This can make Pisces a healer, earthy sign, prompting a focus on material or roles that have suggested change now counsellor, unusual thinker or creative things. From New Year’s Eve to January require your full commitment. Saturn slips leader. Often, though, these roles 6, you become aware of this shift and it back to Capricorn and any temptation to hide are unofficial. Vulnerability tends to unfolds as a year-long process. Following under “too busy” is futile after September 29. accompany such talents and mutability on from March 10’s potent Full Moon, which The exciting ideas and projects of the Jupiter means that juggling a few personas suits illuminates your vocational dreams, Water cycle go into their last stages in late June you. Both your rulers are in sync in 2020: and Earth energies combine to further your and mid-November, boosting your confidence Neptune in Pisces acts as a feelings- practical goals. It is the meeting of Mars and for new directions. On December 15, Saturn conduit for Jupiter; your sensitivity and Jupiter on March 20 that brings enterprising finally leaves Capricorn and December 21’s your value to others escalate. Since ideas to the forefront, helping you see initial shift into your Sun sign period coincides with Pisces’ New Moon on February 24 results by April 5 when Pluto joins in. This a significant once-in-20-year meeting of coincides with a retro communication Jupiter-Pluto meeting occurs three times Jupiter and Saturn. Occurring in your money cycle in Pisces, looking back helps you in 2020; if the seeds you plant in April are and substance sign of Aquarius, it brings the reclaim a forgotten gift. From March 10’s reviewed and improved in June, they can vision of the possible full circle, prompting Full Moon in your partner sign, a rare yield great results by November. Expect the visionary action for the hardy sea goat. opportunity to expand into true vocation unexpected; 2020 is a fateful year for you unfolds in early April. The direction picks and the significant people in your life. Lover Aquarius up momentum from April 4 to 7 when Venus spends months between April and Jupiter aligns with depth-searcher Pluto. August in your partner sign; the retro part of Being a “fixed” Air sign means you direct Again, on June 30, that power pair link that cycle from May 13 to June 25 is bound energy into learning the necessary energies to open a window to review to unearth some secrets. With June 6’s Full procedures and knowledge systems that and improve your journey. Making your Moon in Sagittarius a lunar eclipse, along spark your interest. Sociability goes with path feel even more fated, the eclipse with December 15’s New Moon in Sagittarius Air territory; you gravitate towards positions cycle occurs across your vocational axis and a total solar eclipse, past events and of responsibility and building community. on June 6, November 30 and December people re-emerge with new importance. Consider February 21 for a sweet gathering 15. Stay centred on those days and also of the clan. Saturn enters Aquarius on March at September 2’s Full Moon in Pisces. Capricorn 22, back after 29 years, and you find a new Don’t let a sense of completion make kind of balance. This is only a first taste as you careless, because September 11 to It is hard to imagine a bigger year for you Saturn moves back into Capricorn on July 2. 24 could present both challenges and than 2020! Saturn rules all three rare April 1 brings Mars/Saturn tests, so go slow opportunities for you and your loved alignments. First, Saturn’s meeting with to avoid careless accidents. You have high ones. Since on November 13 the final Pluto becomes exact on January 11 to 12, creativity from April 5 to 19, as well as in late Jupiter/Pluto alignment occurs, you coinciding with a fateful eclipsed Full Moon. May and late June: maximise this. Yet April receive a jolt of vitality and team support With Mars also in Capricorn from February 21 to May 1 and May 11 could destabilise you to guide you through a powerhouse 16 to April 1, your practical skills accelerate if you push against inevitable obstructions. month, ready for a December that yet impatience with others needs restraint Go with the flow this year, however slow, changes all the rules. on March 23 and April 1. Then expansive to save yourself unnecessary heartache. Jupiter aligns with Pluto in Capricorn on Meanwhile, your other ruler Uranus could Christine Broadbent is an astrological throw unexpected change scenarios into consultant and teacher who sees astrology home and family life from April 26, especially as a healing art. To experience Christine’s for January-born Water bearers. Do stay work first-hand, in-person readings are grounded and aware from August 1 to 4, available in Sydney or Auckland as well when a Full Moon in Aquarius makes a hard as phone or Skype sessions. In 2020, Sun/Uranus link quite crazy. Being future- Christine will be co-teaching an Embodied oriented and sensing what will unfold are Astrology Retreat in Auckland in April. Aquarian strengths; both your intuition and She is planning an Astrology and Yoga research capacity will blossom once Saturn Retreat in Byron Bay in winter. Enquires: settles in Aquarius on December 15, and then email [email protected], phone makes its rare alignment with Jupiter. Now, 0402 664 101 or visit facebook.com/ your real Aquarian era begins — enjoy it. ChristineBroadbentAstrologyandHealing. wellbeing.com.au | 97

*Naresh Jariwala*

*Naresh Jariwala*