Women’s Health

REPORT Curious More women are considering sobriety, with prominent voices linking teetotalism with empowerment. Could it be that simple? WH reports By Lauren Clark and Roisín Dervish-O’Kane NOVEMBER 2022 womenshealth.com.au 101

IT’S A TUESDAY NIGHT “It’s almost a sense of consider herself reliant AND PIPPA* IS IN A relief when I finally order on booze – in fact, she STAND-OFF WITH A the bottle,” Pippa says. can go days, weeks, Giving in feels like a free months without it – but BOTTLE OF RIESLING, pass; a screw you to her unscrewing a bottle of own expectations that white after a challenging demand an optimising day does help take the evening after a full day. edge off the burden of “Just by deciding to responsibility she feels. drink, the grip of my own As for so many others, expectations – to be it’s become something the perfect employee, of a ritual since 2020, daughter, friend, woman when restrictions meant – loosens a little,” the meeting a friend to share 32-year-old management a bottle wasn’t an option. accountant tells WH. RSHETOITRSED Pippa’s relationship with alcohol is a little But Pippa isn’t naïve complicated. She doesn’t – she’s acutely aware that a nightly glass isn’t doing her overall health any favours – and she’s not alone in that. Where drinking freely may have once been considered socially liberating, prominent voices are now using feminist and empowerment language to argue that alcohol is, in many senses, holding women back. And the argument is landing with their audience. Google searches for ‘quit drinking’ reached an all-time high in February 2022, while sobriety coaching platform 102

REPORT “THE GRIP OF MY OWN EXPECTATIONS LOOSENS A LITTLE” Tempest – founded by health concerns, from CGELIALSINSG to recognise the way that feminist writer Holly exacerbating symptoms you’re caught up in it, and Whitaker – reported a of mental illness and skin Dr Amanda Atkinson of to limit what you take in 400 per cent spike in inflammation to increased Liverpool John Moores – you’re essentially killing membership in 2020. risk of chronic disease University, whose yourself to try to be what and reduced fertility. research covers gendered you’ve been told you’re That women’s glasses Meanwhile, in the media, drinking cultures, has supposed to be.” (whether they’re filled maladaptive relationships found that, from the with prosecco or with booze have become 1990s, there has been a Whitaker created Nosecco) are more fan fodder, from Miranda purposeful ‘pinkwashing’ Tempest two years after charged than ever is in And Just Like That... to of alcohol products as getting sober and wrote a direct result of an Chrissy Teigen’s real- brands seek to tap into Quit Like A Woman: unprecedented time that life sobriety journey. It the increasingly affluent The Radical Choice To drove millions to self- increasingly feels like female market. Not Drink In A Culture medicate with alcohol. In having an empowered Obsessed With Alcohol fact, research published relationship with alcohol “Women are sold this (Bloomsbury, $22.99). in the journal Addictive is beyond the average idea that alcohol is there First published in 2019, Behaviors noted that woman – but is it? to be used to deal with it presents sobriety women were more likely all the responsibility piled through the lens of than men to drink to on us – like motherhood, celebration rather than cope with the stress work and looking a punishment and gained of the pandemic. certain way,” says cult status after inspiring Whitaker, who’s moved both Teigen and AJLT’s And running in on from Tempest to Miranda to quit drinking. tandem is a growing create sobriety podcast conversation about the Quitted. She resented DARWIANRKE harm caused by choosing it, then she rejected it. to booze. Headlines “When I decided to quit There’s certainly no cement alcohol as an drinking, it was really hiding from the health (avoidable) risk for myriad simple: ‘I don’t want this fallout of alcohol. It’s life,’” she recalls. “I no linked to more than 200 longer consented to the diseases, thousands of idea that I was supposed injuries and causes three to go out on a Saturday million deaths a year night with my friends globally. In January, a and get trashed. It’s study in the International hard to go against what Journal of Cancer the majority are doing – confirmed alcohol to be but it is also the way to a direct cause of cancer. freedom. The way out is As the gender gap in drinking has closed NOVEMBER 2022 womenshealth.com.au 103

over the decades, it’s their drinking if they myself,” she says. “The Both *NAME HAS BEEN CHANGED. PHOTOGRAPHY: AUDSHULE/STOCKSY; MITCH PAYNE become increasingly plan to conceive in next morning, I woke Worlds clear that women the future. Not, as was up in a shame spiral, suffer the physiological reported and vehemently berating myself for being Whatever your consequences of drinking challenged, to avoid so weak-willed. All I’d approach, you’ll at a lower consumption, alcohol completely. done was enjoy a few find a fresh sip in and more quickly, than drinks with friends on this line-up of bevs men. For example, just FSUORBIEORUS a Friday. But I couldn’t four years of problem get past the idea that I’d BOOZE-FREE drinking was shown by Is Whitaker correct to failed to meet a standard With juniper, citrus University of Gothenburg position total sobriety I’d set for myself, even researchers to damage as the smart woman’s if that standard was and peppermint. the serotonin system option? It’s hard to argue unsustainable.” Drummerboy London in women’s brains, with the research, which preventing the release of shows cutting out booze She’s been thinking Dry Non Alcoholic serotonin and harming has proven benefits for about drinking a lot since. Gin, $45, the brain regions involved sleep, energy, weight, “It’s made me realise that in judgement, self-control immunity and stress. quitting drinking – for drummerboy.com and emotional regulation. And yet, human history all the wins – has just XXXXX For men, it takes eight suggests that you won’t become yet another stick years longer to see the not do something simply to beat myself with.” And BOOZE-FREE same effect. because its effects aren’t she’s unequivocal that the For golden ale fans. good for you. While stick is bigger because Athletic Brewing Co. “We know that women Whitaker’s empowering she’s a woman. “Men who drink excessively message has caught the aren’t being told Upside Dawn may have a hormonal imagination of thousands, – or telling themselves – non-alcoholic beer, imbalance, which is the idea that teetotalism to quit drinking with the $19.99 for six, au. shown as a disruption is the best, or only, same intensity, volume athleticbrewing.com of the normal menstrual option available isn’t or judgement,” she adds. cycle and irregular helpful for everyone. THE BOOZY ONE ovulation, leading them Personal trainer Nancy A spirit distilled from to struggle to conceive Emily* breezed through Best also has questions and suffer an increased Dry January 2022 (her about the impact of the Aussie grapes and risk of miscarriage,” own 34th birthday sobriety trend, after sustainably sourced explains Professor celebrations included) witnessing the increasing Luciano Nardo, a feeling energised, frequency with which her botanicals. Feels consultant in obstetrics ambitious and sharing clients have been asking Botanical Vivify, $82, and gynaecology and her intention to swear off her about the impact of feelsbotanical.com.au founder of NOW-fertility. booze for the foreseeable. alcohol on their training It’s for this reason that “But when I had an hour goals. “Obviously, limiting BOOZE-FREE draft World Health to kill before going to a alcohol is good,” she says, Taste Nashi pear and Organization guidance, friend’s house for dinner “but I fear the binary Granny Smiths. 1920 published in June 2021, one Friday, I found myself way in which we’re now Wines Non-Alcoholic advised women of in a fancy wine bar and talking about ‘good’ Pinot Grigio, $11.96, childbearing age to limit broke my sober spell with and ‘bad’ drinking, and an expensive glass of red. becoming obsessive craftzero.com.au I bought a bottle, took about alcohol intake, it to my friend’s house is running into ‘clean and saw off most of it eating’ territory,” she says, referring to the “MEN AREN’T BEING trajectory of the now TOLD TO QUIT WITH roundly cancelled trend THE SAME INTENSITY from aspirational to being OR JUDGEMENT” linked with orthorexia. “What happened to a healthy middle ground?” 104

REPORT “IT’S HARD TO Sip on your [drinks] throughout a professional. GO AGAINST THE a new the week to minimise “A complicated imbibe risk,” advises Myton. And relationship with alcohol MAJORITY, BUT if you invariably drink tends to mean someone IT’S THE WAY vibe more following periods has a complicated TO FREEDOM” of abstinence, such as relationship with Dry January or Sober themselves.” BOOZE October, avoid. “It’s CONTROL like crash dieting and SIP ON THIS  then putting the weight If your drinking has straight back on,” she Emily is toying with become habitual, the explains. “Reducing your various ‘rules’ to help her first step, according to drinking all year round build a better relationship addiction psychiatrist might be more effective.” with booze. “The best Dr Tracy Myton, is to be I can come up with is honest about whether Consultant not drinking most of the it’s morphed into psychologist Dr Elena time, and only drinking dependence. “Hallmarks Touroni also encourages when I really want to,” include a strong internal self-reflection. “If you’re she says. Pippa’s cut drive to drink, prioritising bingeing, you’re likely out both weeknight and drinking over other at-home drinking; when activities, persistent managing an emotional temptation to offset drinking despite harm or experience that you’d stress with wine creeps negative consequences, rather block out or in, trusted friends and experiencing withdrawal avoid, so spend next-morning yoga symptoms and drinking time getting to classes (with the threat more to relieve said the root of what of no-show fines) keep symptoms,” she explains. that difficult her accountable. As does If you recognise signs experience keeping drinks for fun. of dependence within is,” she says. yourself, she advises Drinking to “I’d never want to be in raising your concerns unwind? Try a place where I couldn’t with your GP – and establishing nip out for a [beer] or cautions against an booze-free toast someone’s good immediate hard stop. relaxation news,” she says. “Sure, rituals that might not sound like Drinking ‘responsibly’ (puzzle; the most wholesome or also means heeding the 0% Peroni; virtuous motivation. But national recommendation podcast). the more I think about it, that healthy adults don’t If alcohol women exist on a knife’s exceed 10 standard drinks has evolved edge of acceptability (a 150ml glass of red = from a means when it comes to drinking 1.6 standard drinks) a of self- alcohol. And I’m trying week, and have no more indulgence to not to stress myself than four in one day, to self-sabotage, out about cultivating limit alcohol’s health risks. Touroni a ‘perfect’ relationship “If you’re exceeding it, suggests with booze. Just one that look to cut down; if you’re opening up to works for me.” WH routinely hitting the a loved one or maximum quota, spread For more info and support, contact the Alcohol and Drug Foundation adf.org.au; 1300 85 85 84 Tune into our podcast Uninterrupted by Women’s Health Australia for wellbeing intel from a sober coach and more. NOVEMBER 2022 womenshealth.com.au 105

N ied Ty l e r Joe ot ogr J e n n i fer a p h y by Ph By 106

FITNESS SLIDER WORKOUTS LIVE IN THE SWEET SPOT OF LOW IMPACT YET HIGH INTENSITY. THEY CHALLENGE YOUR BODY, FIRE UP YOUR CORE AND ENGAGE YOUR BRAIN. TURN INSTABILITY INTO POWER WITH OUR PRIMER NOVEMBER 2022 womenshealth.com.au 107

FINESS E YOUR FORM THINK “MICRO” MOTION It doesn’t take much to hit your core and muscles during glider workouts, so consider keeping them under near-constant tension as you shift withina position. Your range of motion can be small (even as little as a centimetre or two of movement) until you gain control and strength. 108

FITNESS FINESS E YOUR FORM MODIFY WHEN SSTLAIDRES NEEDED The only thing you Single-side need: something standing moves (see the lateral that slides lunge on page smoothly over 104) are a major your workout challenge, says surface. “If there’s Mason. Gently friction or place your something fingertips on a wall stopping you from or on the top of a completing the chair or stool as an exercise, the environment is not extra point of slick enough,” says stability if you Mason. If you have any of the items need it. below, you’re ready to get after FINESSGliders aren’t new. ButFORMin muscles you’ve this workout. their small size, affordable probably never thought price and accessibility about before – a result FOR HARDWOOD make them perfect for of being on a dynamic OR TILED FLOORS sculpting. They can boost surface. You’re tapping any functional body- into small stabilising ➜Dryer sheets weight movement (squats, muscles all over the ➜Towels lunges, planks, hamstring body to keep form from ➜Socks curls, push-ups...) in a faltering, which means ➜Sliders typical strength workout you’re firing more muscles as well. “They’re a great at the same time. “Sliders FOR A RUG way to get a lot of bang for activate the deep core, hip OR CARPET your buck because you’re stabilisers and shoulder targeting different areas stabilisers,” says Chelsea ➜Paper plates and muscle groups at one Long, an exercise time,” explains Liotta. physiologist at the FOR ANYWHERE “Sliders are their own Hospital for Special kind of special burn.” Surgery’s Tisch Sports ➜Valslide Discs Performance Center. With padding on Heads up, though: the “And you can use a lot one side and smooth first few times you work less resistance to achieve plastic on the other, with sliders, you may the same intensity,” – this durable pair turns notice a unique sensation minimising stress on the carpeted flooring joints, yet still improving into an unstable E YOUR balance, muscular training surface. endurance and mobility. $45.95, perform- CHECK FOOT PLACEMENT You’ll get a mental better.com.au workout, too, from the ➜Sklz Slidez For most balance challenge. “Your Dual-Sided Exercise lower-body brain is more in tune with Glider Discs moves, you want your body,” says Long. The hexagon shape to place the entire “You’re able to feel that and grippy foam ball of your foot on little shift in the hip, the texture mean your the slider to create ankle moving around or hands and feet stay a strong base of your foot burning from put, allowing you support and standing on one leg. The to flow gracefully prevent your feet neurological connection through each workout. from slipping off to the movement pattern From $39.20, as you move. gets more defined and amazon.com.au direct.” (Long compares it to when you’re trying to use good penmanship as opposed to scribbling notes.) But that’s not all. “Your mind has to determine its spatial awareness more than when on a stable surface,” says trainer Janeil Mason. “No matter your age, you should incorporate balance exercises, like with sliders, into your routine.” So, let’s get geared up for flawless form – and a serious sweat. NOVEMBER 2022 womenshealth.com.au 109

LEVEL UP 1 PLANK SAW S&TSRSTLEEONAWGDTYH For a greater Place a slider under each foot and set up in INSTRUCTIONS challenge, swing a a forearm plank with shoulders stacked over DB overhead every elbows (A). Press through forearms to slowly Complete the moves slide body back (B) and forth continuously, in order, each for 45 secs, time you stand engaging your back muscles as if you’re resting for 15 secs in between. doing horizontal pull-ups. Do the circuit four times (about 2 up from the 25 mins). For unilateral moves, lunge. A start on right and alternate LATERAL LUNGE B your moving leg Place slider under each round. right foot and stand A upright (A). Slowly hinge forward at hips, pushing tailbone back behind you as left knee 3 “SCRUB THE bends and right leg FLOOR” CURTSY slides straight out to the right (B). (When Stand on left leg and place slider under ball you reach your of right foot. Keeping shoulders and hips deepest lunge, your square, wrap right leg behind you into a curtsy lunge and hold at bottom (A). (Spine back should be flat and can tilt forward slightly, but be sure to spine neutral. If you maintain a flat back.) Keeping a bend in hunch or fall forward, supporting left leg, slide right foot 15cm farther back (B), then 15cm in again while left go up higher in the leg holds still and hips and glutes stay low. A B lunge.) Press into ball of right foot on B slider as you reverse movement and pull right leg in, returning to a standing position. LEVEL UP Hold a 2-to-4kg 4weight at your chest in rounds three and four when you do the lateral 5 and curtsy lunges. You’ll turn up the SPLIT-SQUAT A resistance and KNEE DRIVE recruit the Stand with weight in left leg. core. Place slider under right foot. Slide right foot 15-20cm back B SLIDE TO SUMO SQUAT so foot placement is staggered. Lift right heel. Push hips back Stand with weight in left leg and slider under and bend knees, arriving in a split squat with more weight right foot, feet about hip-width apart and toes turned in your front (non-slider) leg out slightly (A). Keeping spine tall, slowly slide right (A). Holding left leg still, slide right foot straight back behind leg out, bending both knees into a sumo squat, knees you (B), then return to the split bent 90 degrees and over ankles (B). Once in your squat by driving knee forward. deepest sumo squat, engage inner thighs to reverse A the slide back to starting position. B DOWN-UP Stand with a slider under each foot, arms reaching overhead (A). Hinge forward at hips with a flat back to bring hands down to floor in front of you; heels can come off floor (B). Pressing palms into floor, slide legs back, arriving in a high plank position (C). From plank, engage core and legs to bend knees and drag sliders forward toward palms. Return heels to floor and reach back up to standing with arms overhead. A B C 110 womenshealth.com.au NOVEMBER 2022

FITNESS The number of FINESS E YOUR FORM major muscles that make up your SKIP THE SNEAKS core – each one is working to stabilise Try it barefoot you in every single (or in socks) to move in this circuit engage more muscles and work on ankle mobility. “Sneakers can act like a cast, limiting full movement,” says Mason. Going barefoot when possible gives your toes and ankle a boost.WH 111



H E A LT H NOVEMBER 2022 womenshealth.com.au 113

Having spent a recent Friday evening with my best friends – and several margaritas – I experienced the kind of hunger there’s only one cure for. Within 30 minutes, I was horizontal on my sofa contemplating whether to dispose of the empty pizza box now or the next morning. It isn’t often I succumb to a midnight feast, but I do have form. In a dusty photo album somewhere, there’s a picture of me in Magaluf in the same sofa- slumped state; tanned teen legs propping up a pizza box, the pre-dawn hour clearly visible on my leopard- print watch. Only, I’m not 19 anymore; I’m now 41. 114

H E A LT H I’m divorced, no kids – happily University and the University of as I hit ‘submit’. Until… 44. That’s single. My scalp has yet to sprout Montpellier found that subjective a full three years older than my a grey hair and I’m regularly age could help identify those at chronological age. I try it again, assured, without asking, that I greater risk of immune dysfunction exaggerating my levels of chill and mortality. Three years later, and – convinced the algorithm is pass for an unquantifiable research by Seoul National single-ist – replacing ‘divorced’ thirtysomething. In fact, University and Yonsei University with ‘married’. But all my do-over the life I lead today doesn’t discovered that participants does is shave off a measly year, dramatically differ from the who felt younger had larger grey giving me a subjective age of 43. one I had 20 years ago. I feel as matter volume than those who energised and engaged as I ever felt older. And last year, University I call Yannick Stephan, associate did; if anything, I’m more driven. of Cologne scientists revealed a professor at the University of And while society would have positive attitude to challenges to be Montpellier and one of the lead everyone believe that acting like a predictor of ‘successful ageing’, researchers in this field. When a 20-year-old in one’s fifth decade defined as a combination of the I ask him the biggest marker in is emphatically ‘not a good look’, absence of disease, good physical ageing mindset, he doesn’t miss a the science is actually on my and cognitive functioning and beat: exercise. “People who have a side. A growing body of data sustained social activities. physically active lifestyle tend to feel suggests those who have a younger than they are,” he explains. lower ‘subjective age’ – the Simply put, a lower subjective “It’s a virtuous circle – if you’re age you feel, rather than the age correlates to better health, active you tend to be healthier, and age you are – remain generally wellbeing and longevity, while if you feel healthier you tend to feel healthier over time. So powerful a subjective age higher than younger.” Apparently, the same is this phenomenon thought to chronological age is linked with goes for eating healthily and body be that the youthfully minded physiologically ‘older’ brains and mass index (BMI) – people who are may even live longer. increased levels of that infamous overweight are more likely to feel The association between mindset ill-health marker: inflammation. older than their chronological age. and longevity was first observed in So, it follows that by lowering your Should someone with my activity the 1970s, but in the past decade, subjective age, you can expect to levels and eating habits (bar the odd research has proven the link to be improve your health outcomes, too. nocturnal Deliveroo, I eat a balanced stronger than previously thought. diet) expect a subjective age on par A 2015 study by Florida State FOREVER YOUNG with their chronological one, I ask? No. In fact, it seems I’m something To find out if my body is on of an anomaly. “The vast majority of board with my ‘I’m still 19, right?’ the population – almost 80 per cent narrative, I begin by establishing – feel younger than they are. Feeling my subjective age. I do this using a older is observed in only 7 per cent 15-question quiz created by biotech – often in those who don’t exercise.” company Deep Longevity (you can So habits – healthy or otherwise – find it via Google). The questions can’t be the only factors at play. focus on feelings about the future, activity levels and the degree to The way I feel about growing which you feel part of a community. older matters, too, says Susan This, I think, bodes well; not only do Krauss Whitbourne, adjunct I feel young in spirit, but I’m very professor of gerontology at the optimistic about the future. I also University of Massachusetts. She do yoga, a combination of strength agrees that exercise is key to a training and cardio in the gym five youthful mindset – but highlights times a week and walk my dog for it’s easy to get stuck in a self- two hours a day. I’m feeling smug limiting cycle. “If you think you can’t exercise because you’re old, you won’t bother,” she tells me. “Then you might get out of shape, develop arthritis because you’re overweight and it can all become a self-fulfilling prophecy.” Whitbourne refers to this NOVEMBER 2022 womenshealth.com.au 115

as “over-the-hill syndrome” CSHUATBNHJGEEICNTG Shock – and it doesn’t just apply to Try these Yourself into exercise. In her research into evidence- identity in middle age, she based – and Resilience noted those who perceived changes in their body as they free –  Not convinced by aged – for example stiffness or habit tweaks ice baths? A taking longer to recover from physiological an injury – as a sign they were Get a Hobby ‘past it’, significantly increased shock can help their subjective age. “Doing something train your body to that brings you This strikes an uncomfortable joy and that you get rid of stress nerve. Since turning 40, I’ve felt look forward to chemicals increasingly self-conscious about helps keep your my age, blaming everything from mind youthful,” adrenaline and hangovers to a stiff back on being says Whitbourne. cortisol. If an icy ‘old’. I’ve even given up running – Research shows something I love – because of ‘old that hobbies can water plunge lady’ hip injuries. Perhaps this is doesn’t do it for where I’m going wrong? “Nothing’s decrease your risk you, Hammond going to change your mindset more of experiencing suggests Wim Hof than doing something you didn’t depression, while Method breathing think you can do,” says Whitbourne. (search YouTube) It could be a new form of exercise or a study from three to prepare your signing up to a physical challenge. US universities body to process Nervous about weights in the linked hobbies stress the next gym? Give them a go. Not tried a with lower blood time it happens. timed run? Sign up for a local 5K. In challenging perceptions of what you pressure, BMI and Tend Your ‘should’ be doing at your age, she stress hormones. Relationships says, you change your self-image. “Then when you hit those moments Become an All the experts – a few grey hairs or feeling creaky – Optimist agree that having a you’re able to shrug them off good social life and rather than worry.” Researchers at community around Boston University STRESS discovered that you plays a huge RESPONSE optimists tend to role in your mental live longer than health and keeping Trying new forms of exercise pessimists, likely and reframing my attitude seem you active and achievable; my personality is less so. linked to your feeling young. “We know some personality traits ability to handle Keep in touch with make a difference to how we feel stress. Hammond friends; follow your as we age,” says Stephan. “People interests and join who are curious, enthusiastic and suggests a class or group; seek out novel experiences tend visualising and or volunteer, which to feel younger than they are. In journalling your is known to be good for mental 116 ideal future. health and will “Activities you do also expand frequently form your network. new connections in your brain via Spend Time With Older the process of neuroplasticity,” People she says. If you can imagine it, “We know that older people who you can do it. are in contact with younger people tend to feel younger – and when younger people spend time with their elders it can really change stereotypical thinking,” says Stephan.

H E A LT H PHOTOGRAPHY: GREGORY REID; ADAM VOORHES/GALLERY STOCK. contrast, people who are prone RESPECT to anxiety and vulnerable to YOUR ELDERS stress tend to feel older.” At the time of writing, I’ve reinstated This goes some way to explaining my lapsed routine with Eco my score. Truth is, I’m a highly Meditation (available on YouTube) anxious person. As a teen, crippling each morning and have introduced panic attacks led to a period of box breathing when stress kicks in. being unable to leave the house. I’ve signed up to a neuroscience I manage better now, but can still course to learn about rewiring be triggered by a bad night’s sleep, damaging thoughts and joined a a noisy bar or a tight deadline. local cycling group – finally getting Work and other people’s demands some value from the road bike are a constant source of stress and I’ve always been too scared to although I carefully manage my use. Doing things that I thought social commitments, and have spent I couldn’t makes me feel invincible thousands on therapy, the knot in and offers an addictive confidence my stomach rarely leaves. It’s not boost. I now check myself before surprising that I also suffer bouts making ‘old lady’ jokes when I feel of profound depression. stiff, and it’s amazing how quickly I’ve shifted this internal narrative. I seek out Elizabeth Hammond for advice on stress management. But while my focus has been Working as a neuroscience coach, on lowering my subjective age, Hammond sees the impact that it needn’t be. The key to healthy stress has on her clients and helps ageing isn’t adopting a Benjamin Button life, points out Stephan. to rewire the thinking that causes “Feeling younger is not related it. “There’s lots of research now on to survival; rather, feeling older meditation and particular forms puts you at a higher risk of of breathing that dramatically mortality,” he explains. The goal reduce amyloid plaque – linked of keeping active and cultivating to Alzheimer’s and dementia,” a positive mindset is to avoid the she tells me. Hammond’s markers of ill health – and reap recommendations are deceptively the rewards of good mental and simple. Box breathing slows your physical health for longer. heart and signals to your brain that you are safe.  She also suggests Perhaps, he adds, the best mindfulness meditation – or just change we can make is to stop a mindful walk each day, if thinking of old age as a curse and meditation isn’t really your jam. enjoy it for what it is. “I think we need to change the way we present old people in society. Most of the time, older people are seen as being frail or suffering – we’re constantly absorbing these negative messages and this subconsciously informs how we think of ourselves as we age.” By reframing ageing, not only will we treat the elderly better, but we’ll stop worrying when we see natural changes in our bodies. In a youth-obsessed culture (Botox, TikTok filters, I could go on), perhaps the healthiest approach to ageing isn’t one of committed defiance but grateful acceptance – 2am pizza included. WH NOVEMBER 2022 womenshealth.com.au 117

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FOOD HUB Cheesy baked beans (P122) BALLER BREAKFASTS Refresh your morning menu with these plant- based winners from nutritionist Ellie Bullen 119

If cold toast on the O N -T H E - R U N 1ERVE S S train has become your MS daily breakfast staple, SMOOTHIES you’ve come to the SIMPLE PEANUT right place for an BANANA BUTTER inspiration reboot. 1 large frozen CUP AKE These family-friendly banana (150g) recipes from dietitian 1 cup crushed ice 1 frozen banana H A S H 8-10 and nutritionist Ellie ½ tsp ground (130g) BROWNS cinnamon, plus 2 medjool dates, Bullen’s new book, extra to serve pitted One of the sides I love to order when I’m out Simple (Mostly) Vegan 2 tsp honey (or 2 tbs peanut for breakfast is a hash brown – and they are Kitchen, taste as great maple syrup for butter, plus just so easy to make at home, too. My son, a vegan option) extra to serve Bowie, loves them as much as I do and we as they look. Plus, 375 ml (1½ cups) 2 tsp cacao enjoy them as a snack or with breakfast. they’re quick and easy soy milk powder 35g (⅓ cup) rolled 1 cup crushed ice to put together – oats (optional) 250 ml (1 cup) ideal if you’re on 1 tbs hemp seeds soy milk the move or meal (optional) 2 tsp vegan prepping ahead of chocolate chips time. Whether savoury 1 Place all the or cacao nibs, or sweet is your jam ingredients in a to serve (on toast), Ellie’s blender and blend got you covered. for 30 secs. Pour 1 Place all the into a glass, top ingredients except with some extra the chocolate chips cinnamon and enjoy! or cacao nibs in a blender and blend for 30 secs. Pour 2 large potatoes rosemary. Mix until into a glass, top (about 400g) well combined. with some extra 3 tbs plain flour 3 Roll heaped peanut butter 1 tsp sea salt tablespoons of the and the chocolate flakes mixture into balls chips or cacao 1 tbs olive oil, before flattening nibs and serve. plus extra them into circles. for frying Repeat until all 1 tsp fresh or of the mixture dried rosemary, has been used. plus extra 4 Place a large sprigs to serve frying pan over (optional) medium–high heat Tomato sauce, to and drizzle some serve (optional) olive oil into the pan. Add three or 1 Finely grate four hash browns the potatoes into and fry for 3 mins a large bowl. Fill each side until the bowl three- lightly golden, quarters full with then transfer to water and use your a tray. Repeat hands to wash the with the remaining grated potato for hash browns. 1 min or so. Drain 5 Top with some and squeeze any extra sprigs of excess liquid from rosemary, if you the potato. like, and serve the 2 Return the hash browns hot potato to the bowl, on their own, with then sift in the flour tomato sauce, or and add the salt, as a delicious side olive oil and with breakfast. 120



CHEESY 4ERVE BAKED S S S S BEANS BAKED TOFU 2ERVE WITH ROASTED AND AVO CAPSICUM SHAKSHUKA Baked beans are such a go-to breakfast This baked shakshuka is a low-effort and for me lately. I love that this dish is filled hearty savoury breakfast. I especially love with protein and keeps me full for a really serving it with toasted sourdough and long time. It’s a great one to make when sharing it between two: simply pop the you know you have a busy day ahead. dish in the middle of the table and dunk the bread into the sauce, scooping up bits of tofu and avocado with each bite. 400g tin Roughly chopped 400g tin chopped tomatoes chopped flat-leaf parsley 2 tbs finely diced red onion tomatoes leaves 2 garlic cloves, crushed ½ onion, finely ¼ teaspoon cayenne pepper (or to taste) chopped 1 Preheat the 1 tsp smoked paprika 2 garlic cloves, oven to 190°C ½ teaspoon ground cumin crushed fan-forced. ½ teaspoon sea salt 330g jar whole 2 Place the Freshly ground black pepper, to taste roasted red tomatoes, onion, 150g soft tofu, cut into 2.5 cm cubes capsicum, garlic, roasted ½ avocado, quartered drained and capsicum, paprika, 2 tsp olive oil finely diced mustard seeds, 2 cubes of marinated vegan feta 1 tsp smoked cannellini beans TO SERVE paprika and red wine 1 tbs roughly chopped flat-leaf 1 tsp yellow vinegar in a parsley leaves mustard seeds flameproof Natural coconut yoghurt or cashew cheese 400g tin casserole dish. Toasted sourdough, flatbread or focaccia cannellini Drizzle with olive beans, rinsed oil and season with 1 Preheat the oven to 200°C fan-forced. and drained salt and pepper. 2 Place the tomatoes, onion, garlic, spices, ½ tsp red wine 3 Cover with a lid salt and pepper in a 20 cm × 15 cm baking vinegar and bake for 25 dish and stir to combine. Make indents in the 1 tbs olive oil mins, then uncover tomato mixture and add the tofu. Place the ½ tsp sea salt and bake for a avocado quarters in the gaps among the tofu Freshly ground further 10 mins. Stir and press to submerge them in the tomato black pepper, through the vegan mixture. Drizzle with the olive oil, mainly to taste, plus cheddar in the final coating the avocado. Place or crumble the extra to serve 5 mins of cooking. vegan feta over the top. 50g (½ cup) The beans should 3 Transfer to the oven and bake for 20 grated vegan be thick and glossy. mins or until the sauce is slightly reduced. cheddar 4 Spoon the 4 Top the shakshuka with the parsley and TO SERVE beans over slices of some coconut yoghurt or cashew cheese. Toasted toasted sourdough. Then serve with some toasted bread for sourdough slices Scatter over a few dipping into the sauce. Cubed avocado cubes of avocado (optional) and the parsley. 122



GOO D TO K NOW ! Avoid sloshing your shrooms in water before cooking (soggy alert). Just sweep off dirt with a dish towel OYS T E R No relation to the bivalve, its delicate flavour and chewy texture make it an ideal substitute for poultry. Douse in spices and grill for a plant-based take on chicken. MAGIC Seared, shredded or LION’S souped-up, the mighty By Samantha MacAvoy mushroom makes both MANE Photography by Jenny Huang vegetarians and meat lovers swoon. For winning Don’t fret the fuzzy nutrition (rich in vitamins caps – their taste and antioxidants) in reminds us of tender wow-worthy shapes, crab meat and some get yourself to your local research suggests grocer for these picks they may benefit brain health. Serve cooked slices in a sandwich. 124

FOOD HUB SHIMEJI Find white or brown varieties of these guys, which are bitter when raw but pleasantly peppery when cooked. Toss with olive oil and flaky salt and roast for a side that’s packed with flavour. M A I TA K E AKA hen of the woods, these fluttery caps have an earthy flavour and have been used in traditional medicine to support immunity. Sauté and eat some atop a hearty farro bowl. KING SH IITAKE TRUMPET Add a savoury hit – and energy-revving B The stem is the best vitamins – to any dish part, and cooking with this one. Separate draws out its nutty the caps from the stems (which can be flavour. With a buttery tough), chop and sear, bite that compares or drop them into a to scallops, they brothy soup. WH can be sliced in rounds PHOTOGRAPHY: XJENNY HUANG and then seared. With thanks to Michael Hyams, Straight-up royalty. author of The Mushroom Cookbook (Lorenz Books) NOVEMBER 2022 womenshealth.com.au 125

D E L I 4ERVES S PICKLE THE GREAT MAYO VEGAN Welcome BBQ Tangy, crunchy summer early and oh-so creamy, with this plant- this mayo is loaded based barbecue with deli counter faves including feast that’ll gherkins, pickled make the onions and capers. It’s the perfect meat-eaters addition to your jealous barbecue feast. Every barbie 4 tbs vegan aficionado wants mayonnaise to add to their 4 pickled line-up, and it gherkins, roughly doesn’t get much diced, plus 1 better than the tbs of pickling recipes in vinegar from jar cookery writer of gherkins Katy Beskow’s 4 mini pickled new book Vegan onions, quartered BBQ. We’re 2 tbs capers, talking pumpkin drained of brine steaks, tofu Handful of skewers, mango fresh dill, flatbreads and finely chopped fruit salsas, as Pinch of sea salt well as the mouth-watering 1 In a bowl, plant-based picks stir together on these pages. mayonnaise, Tongs at the gherkins and ready – let’s pickling vinegar. fire up the heat! Stir in the pickled onions and capers. 2 Lightly stir in fresh dill, then season to taste with salt. Spoon into a serving bowl. 126



CANDY-STRIPE O N I O N S 4ERVE Serve these barbecued red and white onions on cooking skewers, so guests can help themselves to sweet, soft onions to top burgers and sausages. S S B R O W N S U G A R 4ERVE GOO 1 large brown 2 Brush with olive BEANS NOW onion, left whole, oil, then place on S S ends removed hot grill for 20 Cover these rich, sweet baked beans with (see Tip) mins, turning a the barbecue lid to develop a sticky, thick PHOTOGRAPHY: LUKE ALBERT 1 large red onion, couple of times. sauce that’s comforting and moreish. left whole but 3 Brush with a ends removed little maple syrup 1 tbs sunflower oil 1 tbs olive oil and cook for a 1 onion, thinly sliced 1 tsp maple syrup further 2–3 mins 1 red capsicum, deseeded and diced pinch of sea salt on each side until 2 tsp soft brown sugar caramelised. 1 tsp dried oregano BARBECUE 4 Remove from 1 tsp smoked paprika TEMPERATURE : the grill and season Pinch of ground cinnamon MEDIUM with a pinch of sea 500g (2 cups) passata salt before sliding 2 x 400g cans of butter beans, 1 Hold peeled off the skewers. drained and rinsed brown onion down 1 tbs brown sauce securely on a TIP: Large onions Generous pinch of sea salt chopping board. make larger Handful of fresh flat-leaf parsley, Use a sharp knife to ‘pinwheels’ of finely chopped cut it horizontally cooked onions, into 2cm thick perfect to place BARBECUE TEMPERATURE: HIGH-MEDIUM slices, and keep the into a burger bun. 1 Add the oil to a 30cm barbecue-safe rings together. Lay If you have smaller pan and place onto grill where the direct the slices flat, and onions, then use heat is. Add onion and capsicum and slowly thread a skewer two of each, and caramelise for about 8–10 mins until softened vertically through add more into and onion turns golden brown. them; aiming for 3 each burger bun. 2 Add the sugar, oregano, smoked paprika red onion slices and and cinnamon and cook for a further 2 mins. 3 white onion slices 3 Pour in passata, butter beans and over 2 skewers. brown sauce and stir until the beans are well combined in the sauce. D TO K 4 Move pan over indirect heat area and place the lid of the barbecue down, or cover with ! kitchen foil. Cook for 35–40 min, stirring a couple of times, until bubbling and thickened. British-style 5 Remove from grill and sprinkle over brown sauce a pinch of salt. Scatter with chopped gives depth parsley just before serving. of flavour 128 and a touch of spice; if you don’t have any, add 1 tsp tamarind paste with a pinch of mild chilli powder.



LAST WORD OUR Jakara passionate about KINDA Anthony helping people to GIRL... follow their dreams PAUSE TO REFLECT I do think she would risk, [for one] – but I – I love that saying: PHOTOGRAPHY: TONY HARRINGTON; SUPPLIED This skiing be very proud.” now have processes ‘Shoot for the moon. atOtlhyemWpiicnsteinr “My goal was always in place where I Even if you miss, abyAneeudachsCodrtWeAmrohdrasomarselryJmpiil2aandsop0’kpasrCi2atteo12uerlt2n’lpdaos-). to ski my best BUILD YOUR know the mental you’ll land among forhnesehstaohsehdftesrrsmeeepiafnenolsegntwoocttehnatasr,,l possible run, rather MENTAL MUSCLE [strength] work I’ve the stars.’ I also antdoelsrekimvinaeclnatthrsee. than necessarily done coupled with admire [athletes] win a gold medal. “I live by the mantra the hours of training, Ash Barty and Steph As told to Alex Davies I crossed the finish that you can’t waste put me in the best Gilmore for the way line and I was just your time comparing position to execute they give back to so proud of my yourself to others on competition day.” the community.” performance before because, at the end I even knew the of the day, your PAY IT FORWARD DON’T FORGET result – the gold was biggest competition SKIN TLC really the icing on is the person staring “I’ve been lucky the cake. As a child, back at you in the enough to have “The main I dreamed about mirror. What other [skiing legend] Alisa challenge in a skiing in the people think of you Camplin as a mentor cold environment Olympics, so I is out of your – she is encouraging, is keeping my skin always feel very control, so you’re supportive and as hydrated and honoured to pull better off focusing inclusive, always nourished as on the green and your energy on the striving to help possible. I apply a gold and represent things you can where she can. sports sunscreen Australia in front of control, like the I have benefited and also use Premax a global audience. effort you put in. In hugely from that Weather Defence I always try to think a sport like ours, fear and would love to ($34, premax.co), of that little girl will always be there do that for other a face cream that with her big dreams. – there’s the physical athletes. I’m acts as a barrier against harsh, cold and windy weather conditions. Then it’s Blistex Intensive Repair ($4.49, p r i c e l i n e . c o m . a u) on my lips.” KEEP YOUR MOVEMENT FRESH “Away from training, I love getting outdoors with my family or friends and going for a surf, a ride or playing tennis – having that balance of keeping my body moving but also enjoying time with people I love. It’s definitely on my bucket list to travel to Hawaii and go surfing. It’d be a nice change to spend time somewhere warm!” WH 130 womenshealth.com.au NOVEMBER 2022