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How where you live affects your health

nutrition secrets

Is your postcode making you unhealthy? Caitlin Reid, accredited nutritionist and exercise physiologist, provides you with tips for living the healthy life irrespective of your location.

Location, location, location! It’s one of the most important things to consider when buying or renting a place. However, few of us think about how this postcode may impact our health.

Rising property prices and a competitive rental market, combined with people wanting larger homes has seen many of us move to the outer suburbs. This phenomenon, known as urban sprawl, is characterised by unplanned and uncontrolled spread of urban development, and results in a dependency on cars or public transport to travel from home to office.

Thanks to urban design, not all of us have access to parks, gyms and sporting fields, nor do we have any healthy food outlets close by. Many of us aren’t within walking distance to local shops and often there are no decent footpaths to walk on. Alarmingly, growing research is suggesting that the shape of our cities could be dictating the shape of our waistlines.

Irrespective of income, research shows people living in sprawled cities are less likely to walk due to safety concerns; are less likely to purchase healthy food as more fast food outlets are present; have a higher body mass index; and exercise less because they have access to fewer kilometres of walking tracks.

One US study published in the American Journal of Epidemiology found living in an area with a high density of fast-food outlets to be associated with a 1.4kg increase in weight and a 2cm increase in waist circumference. The same study also found that people who lived in areas promoting walking lost 1.2kg and 1.6cm from their waist during the course of the study. Additionally, people living in neighbourhoods promoting physical activity and healthy eating have been found to have a 38 percent lower incidence of type 2 diabetes.

While changing your postcode may not be a feasible strategy, awareness of how your living environment influences your health can help you choose to live a healthier lifestyle. Here’s how:

Know your surroundings: Investigate your local area for parks, walking tracks, healthy cafes and takeaway outlets, fitness centres, public transport routes, supermarkets and corner stores. Identifying what you have access to makes living a healthy lifestyle easier.

Exercise in numbers: If you’re living in an unsafe area, workout in numbers. Train with a group of friends or join a personal training group. Alternatively search for a local fitness club or workout in the comfort of your own home.

Become a smart traveller: While you may not be able to actively commute the whole way into the office, you can still walk or cycle part of the way. You could walk to the train station or get off a few stops early and jog the rest of the way.

Shop regularly: Plan your meals out each week and make an effort to visit the supermarket weekly. If you know you will be working back late, cook a lasagne or quiche on the weekend in preparation. This will reduce the need to swing by the drive thru after a long day in the office.

Walk, walk, walk: Ever noticed that it can take the same amount of time to drive to the shops as it takes to walk? So instead of wasting time in the traffic, get your daily exercise in by walking to get the paper or visit a friend.

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Kids do the cutest things: Little boy reacts to Angry Birds

Kids do the cutest things: Little boy reacts to Angry Birds

When kids learn things for the first time, you never quite know how they are going to react.

Take this little boy who is introduced to the game Angry Birds by his father. His reaction to the game is priceless!

Has your child done something cute lately? Share it in the comments box below.

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Easy ways to lose weight for good

Easy ways to lose weight for good

Fad diets and crazy exercise regimes promise to help you slim down quickly but weight loss doesn’t have to be so difficult.

You can achieve longer-lasting results by making a few simple lifestyle changes. Here are some tips to help you get started on the right track.

Learn about your health:

Identify why you want to lose weight and the risks of not losing weight. Leaning about health will help give you motivation to make changes to your lifestyle such as increasing activity or changing dietary choices.

In pictures: How to lose kilos without noticing

Learn about your food:

Read ingredient lists on food labels. Identify foods that are high in fat, sugar and salt but low in essential nutrients. For example, high fat takeaway, soft drinks, biscuits, cakes, confectionary.

Choose mostly whole foods, including lots of plant foods:

Whole foods — such as freshly prepared vegetables, legumes, fruit, nuts, seeds and grains — are packed full of vitamins, minerals, phytonutrients and fibre that are essential for vitality and wellbeing.

Limit processed foods:

Many processed foods have excess salt, fat and sugar and not enough of the essential nutrients and fibre that our bodies need.

Be active:

10,000 steps a day is a good start and can help with weight loss and lowering blood pressure. Talk with your doctor about an exercise level appropriate for you.

Be adaptable:

We all face unexpected challenges. It’s ok to change course occasionally, but if you miss an exercise session or over indulge, make sure you get back on track and don’t give up.

Give tastebuds time to adapt:

At first you may find foods that are lower in sugar, fat or salt to be a little bland. Give it a few weeks and you will find your tastes will change. Also look for alternate ways to add flavour such as using herbs or adding sweetness with fruit.

Finally, keep the big picture in mind:

Set some long-term goals — for example, make it a habit to have at least one check up with your doctor each year. Keep your own records of blood pressure, cholesterol and other things in a notebook so you can track your progress. Achieving a healthy weight will also improve other aspects of your health, such as cholesterol and blood sugar levels so there are a multitude of additional reasons to choose a healthy lifestyle.

In pictures: Gym habits that are holding you back

Here are some simple steps to kick-start your new healthy lifestyle:

  • Identify why weight loss is important to you. It will make it easier to stick to your new eating habits.

  • Clean out your pantry and look at the labels of everything you have. Identify foods that are high in fat or salt and make a note to try a healthier alternative next time you do the shopping.

  • Swap one processed for each day for a non-processed alternative — for example, an apple instead of a muesli bar.

  • Swap coffee and cake for a 30 minute walk with a friend.

  • Try salt-reduced products for at least 14 days.

  • Take you coffee or tea without sugar for two weeks.

This information is provided by the Sanitarium Nutrition Service.

Your say: Have you lost weight recently? How did you do it?

Video: Do diet shakes really work?

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Life’s little mysteries solved

Have you ever wondered why ice cream gives you a headache? Or we 'kiss it better'? It seems there are perfectly sane solutions to some of life's little health mysteries.
Life's mysteries solved

Have you ever wondered why ice cream gives you a headache? Or we ‘kiss it better’? It seems there are perfectly sane solutions to some of life’s little health mysteries.

People die of a broken heart: The heart doesn’t break, but loss definitely causes stress, depression, and decreased immunity, with studies showing an increased sudden death rate among widows and widowers after a spouse’s death.

Air-conditioning causes colds: No — only cold viruses can give you a cold. However, air-con can trigger two cold-like reactions: the change of temperature and humidity causes the mucous membrane of your nose to swell and weep; and a unit may spray dust and mould into the air, giving you a runny nose and red eyes.

In pictures: Bizarre beauty treatments

Older people grow long in the tooth: True. With age, we lose bone in our jaws, either to periodontal disease or osteoporosis, which causes the gum tissue to draw further back up the teeth. Plus gums, like other body tissues, shrink with age.

Eating ice cream gives you a headache: Yes — the pain is caused by the sudden stimulation of the cranial nerve (which carries sensations from the back of the mouth). To stop it, curl your warm tongue back against the top of your mouth.

Men hold their liquor better than women: Researchers at New York’s Mount Sinai School of Medicine have discovered an explanation: women have much less of an enzyme that metabolises alcohol, so more pure alcohol moves from the stomach to the liver and brain. Therefore, if a woman and a man of the same weight both drink the same amount of alcohol, the woman is more likely to show signs of impairment.

We ‘kiss it better’: Scientists say it works by signalling the brain to release natural painkillers called endorphins.

Aristocrats have ‘blue blood’: This false notion originated in class-conscious medieval Spain, where the nobles avoided the hot sun so their skin remained pale. The veins looked blue, so the blood inside was presumed to be blue as well.

You can go ‘white with fear’: You certainly can. Faced with an imminent physical or emotional challenge, your body responds with a series of instinctive reactions designed to get you ready for fight-or-flight. One of these is the constriction of your surface blood vessels so that blood flows away from skin to the centre of your body — nature’s way of making sure you would lose less blood if you were injured in a battle.

‘Fear can make your hair stand on end, too’: Sort of. When you’re frightened, all your muscles tense up, including those in your scalp, which can make the hair shafts stand up a little. Hair would have to be super-short and fine to get the porcupine effect you see in cartoons, but even long hair will ripple a bit if you are scared enough.

Redheads have bad tempers: Not necessarily. But they do often have thin, fair or freckled skin that makes it easy to tell when they are angry and flushed with emotion.

In pictures: Celebs with germ-phobia

People go crazy at full moon: Human beings have always associated certain behaviour with the moon’s phases (consider the word ‘lunatic’, from luna, the Latin word for moon.) In fact, blips in violent crime often do coincide with the full moon. University of Miami researchers charted all the murders in Miami over a 15-year period according to the moon’s phases, and found there was a clear increase in the murder rate about a day before the new moon, a peak period when the moon was full, and then a decline — with the cycle repeating itself with each new moon.

Video: Full moon party madness

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Life’s little mysteries solved

Life's mysteries solved

Have you ever wondered why ice cream gives you a headache? Or we ‘kiss it better’? It seems there are perfectly sane solutions to some of life’s little health mysteries.

People die of a broken heart: The heart doesn’t break, but loss definitely causes stress, depression, and decreased immunity, with studies showing an increased sudden death rate among widows and widowers after a spouse’s death.

Air-conditioning causes colds: No — only cold viruses can give you a cold. However, air-con can trigger two cold-like reactions: the change of temperature and humidity causes the mucous membrane of your nose to swell and weep; and a unit may spray dust and mould into the air, giving you a runny nose and red eyes.

In pictures: Bizarre beauty treatments

Older people grow long in the tooth: True. With age, we lose bone in our jaws, either to periodontal disease or osteoporosis, which causes the gum tissue to draw further back up the teeth. Plus gums, like other body tissues, shrink with age.

Eating ice cream gives you a headache: Yes — the pain is caused by the sudden stimulation of the cranial nerve (which carries sensations from the back of the mouth). To stop it, curl your warm tongue back against the top of your mouth.

Men hold their liquor better than women: Researchers at New York’s Mount Sinai School of Medicine have discovered an explanation: women have much less of an enzyme that metabolises alcohol, so more pure alcohol moves from the stomach to the liver and brain. Therefore, if a woman and a man of the same weight both drink the same amount of alcohol, the woman is more likely to show signs of impairment.

We ‘kiss it better’: Scientists say it works by signalling the brain to release natural painkillers called endorphins.

Aristocrats have ‘blue blood’: This false notion originated in class-conscious medieval Spain, where the nobles avoided the hot sun so their skin remained pale. The veins looked blue, so the blood inside was presumed to be blue as well.

You can go ‘white with fear’: You certainly can. Faced with an imminent physical or emotional challenge, your body responds with a series of instinctive reactions designed to get you ready for fight-or-flight. One of these is the constriction of your surface blood vessels so that blood flows away from skin to the centre of your body — nature’s way of making sure you would lose less blood if you were injured in a battle.

‘Fear can make your hair stand on end, too’: Sort of. When you’re frightened, all your muscles tense up, including those in your scalp, which can make the hair shafts stand up a little. Hair would have to be super-short and fine to get the porcupine effect you see in cartoons, but even long hair will ripple a bit if you are scared enough.

Redheads have bad tempers: Not necessarily. But they do often have thin, fair or freckled skin that makes it easy to tell when they are angry and flushed with emotion.

In pictures: Celebs with germ-phobia

People go crazy at full moon: Human beings have always associated certain behaviour with the moon’s phases (consider the word ‘lunatic’, from luna, the Latin word for moon.) In fact, blips in violent crime often do coincide with the full moon. University of Miami researchers charted all the murders in Miami over a 15-year period according to the moon’s phases, and found there was a clear increase in the murder rate about a day before the new moon, a peak period when the moon was full, and then a decline — with the cycle repeating itself with each new moon.

Video: Full moon party madness

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I wanted a boy and got a girl

Why I'm never going to try for a baby boy

Women often talk about their desire to have a little girl and some go to extreme lengths to make it happen. Jolanda Waskito was the opposite; she wanted a boy. When she set out to understand why she felt this way, the answer was surprising.

I was 34 when my husband and I decided it was the right time to have a child. I also decided I wanted a boy.

Boys are easier to take care of, I thought, no worrying about teenage pregnancy or grilling every boy who wants to date your daughter and imagining what could happen.

In pictures: Ten things not to say to kids

Boys are simple, I thought, as my husband sat in front of the TV watching footy and holding a beer.

I’m also not a girly-girl. As a child, I was a tomboy. I had an older brother and we grew up playing full-contact football with the neighbourhood kids, mostly boys.

We built forts, swung on ropes tied to tree branches, got into almost-fights with other kids, played street tennis till it was dark and each had our own impressive collection of Hot Wheels cars.

My mum, a seamstress by trade, made me dresses. Lots of dresses. Which I didn’t like wearing. In Year 1, because I reckoned I was a big girl, I told mum I would wear dresses no more.

So when I became pregnant, I definitely wanted a boy. I elected to find out the sex. It was a girl. I felt a bit numb. The word “girl” appeared in my mind, but I felt nothing. Not warmth or joy, just “OK then”. But I don’t think I really accepted it.

At the time, I had a pretty stressful job and had read enough books about pregnancy to know that whatever you eat, hear, feel, think — the baby is also going to absorb it.

I didn’t want the baby to come out all stressed, anxious and colicky, so on the recommendation of a friend, I took myself to an acupuncturist specialising in dealing with emotion. I used the sessions as a way to de-stress and relax. What I received was way more than that.

During one of the sessions, some raw emotions came to the surface. Unexpected. I started crying and when I tried to verbalise what I was feeling, what came out was a revelation: the reason I wanted a boy was based on my mother’s belief that being a girl in a male-dominated world was a bad life. But that was her belief and her experience. Not mine.

From that moment on, I accepted my baby girl completely and fully with love.

In pictures: Ten things your kids talk about and what they are

My daughter is four years old now and, wouldn’t you know it, she’s a girly-girl. Her favourite colour is pink, she loves wearing fairy costumes, she treats her dolls and stuffed animals as her babies, she loves the Disney Princesses and prefers to wear dresses.

She’s a happy, giggly, silly, affectionate child. She’s definitely not very interested in Hot Wheels and I very definitely embrace who she is.

Your say: Were you hoping for a boy or a girl when you were pregnant? Why do you think you felt that way?

Video: Gender selection in babies

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Queen Elizabeth arrives in Australia

Queen Elizabeth arrives in Australia

Queen Elizabeth greets crowds in Canberra.

The Queen has touched down in Canberra for her 16th visit to Australia.

Looking immaculate after an 18 hour flight, the 85 year old monarch wore a powder blue coat and matching hat.

In Pictures: Royal visits to Australia

She stepped off her jet arm-in-arm with husband Prince Phillip, the Duke of Edinburgh, and was welcomed by Governor-General Quentin Bryce, ACT Chief Minister Katy Gallagher, and Prime Minister Julia Gillard, accompanied by her partner, Tim Mathieson.

An enthusiastic crowd of around 100 school children, military, and other well-wishers cheered as the Queen arrived on what will likely be her last visit to Australia.

Related: Retro Women’s Weekly covers

The Queen’s first stop is visiting Canberra’s Floriade festival tomorrow, and she will go on to visit Brisbane and Melbourne before making her way to Perth for the Commonwealth Heads of Government Meeting.

The Weekly will be following the Queen on her ten day Australian tour.

Follow our comprehensive online coverage with daily updates from journalist Kerry Warren who is on the tour.

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Queen Elizabeth’s Australian tour in pictures

Hundreds of people turned out to farewell Queen Elizabeth and Prince Philip today as they boarded their plane to return to the UK.

It was the royal couple’s 16th visit to Australia, and they kept extremely busy, visiting Canberra, Brisbane, Melbourne and Perth during their 10 day stay.

The queen and duke have been extremely well-received across Australia, attracting tens of thousands of people everywhere they went.

They will now return home to prepare for the queen’s diamond jubilee celebrations next year.

Queen Elizabeth as she prepares to leave Australia.

The queen greets crowds at the Great Aussie BBQ.

Queen Elizabeth arrives at the queen’s banquet.

Queen Elizabeth looked dazzling in a diamond and sapphire crown.

The queen’s speech – Elizabeth talking at the banquet.

Her Majesty addresses the Queen’s Banquet.

The queen and Prince Philip at the banquet.

Queen Elizabeth.

{“collection”:[{“code”:”1add5c93-65d0-4d15-ba87-a23b0172cd69″,”heading”:null,”sortOrder”:0,”text”:”Tie the bay leaves and thyme together with string.\u000d\u000aSaute onion and garlic until soft and translucent, then add the carrot, tomatoes and stock. “},{“code”:”3399a5dc-a977-47c6-ad7f-a23b0172cd69″,”heading”:null,”sortOrder”:0,”text”:”Add the herbs and lemon rind and simmer covered for ½ hour.”},{“code”:”1e701568-90c6-4f53-b8a0-a23b0172cd69″,”heading”:null,”sortOrder”:0,”text”:”Cube the fish, add to braising liquid with the mussels and continue to simmer for a further 1\/2 hour. “},{“code”:”7a1d98d7-3b2d-4cf3-8625-a23b0172cd69″,”heading”:null,”sortOrder”:0,”text”:”Once fish has cooked and mussels have opened, scatter with chopped parsley and serve with a bitter green salad and crusty fresh bread.”}]}

Queen Elizabeth at the queen’s banquet.

Queen Elizabeth officially opens CHOGM in Perth.

The queen gives her speech praising Australia and the Commonwealth.

The official CHOGM delegates photo.

The queen and Prince Philip arrive at CHOGM.

Queen Elizabeth attends a garden party at Perth’s Government House.

Her Majesty at her Perth state reception.

Queen Elizabeth seemed delighted to be at Clontarf Aboriginal College.

The monarch looked stunning in a green and white printed coat with matching hat.

The queen with an AFL ball at the college.

The queen watches a traditional Aboriginal performance.

{“collection”:[{“code”:”a1bf6cc9-9239-47ee-b305-a23b0173d033″,”heading”:null,”sortOrder”:0,”text”:”Choux Pastry\u000d\u000aPlace water and butter in saucepan and bring to the boil. Add flour all at once; stir quickly until mixture forms a ball. Remove from heat and cool slightly.\u000d\u000aPlace mixture in a large mixing bowl. Add eggs gradually while mixing, incorporating each egg well before adding more. An electric mixer makes this job much easier.\u000d\u000aCheck the consistency of the batter after adding the fifth egg; a peak should just fall back on itself.\u000d\u000aPipe or spoon walnut-size balls of the mixture onto baking trays, allowing room for spreading. Sprinkle with a little water to aid rising.\u000d\u000aBake the choux pastries in a preheated 220°C oven for about 15 minutes or until they are well puffed and set. \u000d\u000aReduce the temperature to 160°C and cook a further 15 – 20 minutes until they are completely dry.\u000d\u000aMake a hole in each profiterole with the point of a knife and return to the oven until very dry. \u000d\u000aCustard: Place the milk and sugar in a heavy based saucepan and bring to the boil. \u000d\u000aWhisk together the egg yolks, eggs and flour and pour over the hot milk in regular intervals, stirring constantly. \u000d\u000aReturn to the saucepan and cook over medium heat until custard boils and thickens. \u000d\u000aRemove from the heat and scrape down the sides of the saucepan. Cool at room temperature. Beat before using and pipe into cooked choux pastries.\u000d\u000a**Caramel: Combine the sugar, water and glucose in a heavy-based saucepan. Stir constantly over high heat until the sugar has dissolved. \u000d\u000aSimmer for 2 to 3 minutes, covered with a lid: this will help steam of any grains of sugar from the sides of the saucepan. \u000d\u000aBrush down the sides of the saucepan with a moistened pastry brush; it is vital that not even one grain of sugar remains.\u000d\u000aSimmer over medium heat until the mixture begins to turn to straw colour. Remove from the heat and stand the pot in cold water to stop the cooking process.”}]}**

The queen with performers.

The queen accepts a gift of the college’s famous kangaroo stew.

Queen Elizabeth aboard her royal tram in Melbourne.

The queen seemed to enjoy her tram trip.

The queen greets fans in Melbourne’s Federation Square.

The queen in Melbourne’s new Royal Children’s Hospital.

The queen greets fans in Federation Square.

The queen at the meerkat enclosure in the new children’s hospital.

The queen arriving at the Australian War Memorial.

The royals took time to greet crowds despite the pouring rain.

The queen is escorted into the Australian War Memorial.

The queen laying a wreath of poppies in the Tomb of the Unknown Soldier.

The queen and Prince Philip at the Australian War Memorial.

The queen talks to Australian war veterans about their time in combat.

The queen looked pensive as she cruised down the Brisbane River.

The queen was thrilled with this boy, who dressed like one of her famous guards.

The queen greeting fans in Brisbane.

The queen, Prince Philip and Anna Bligh meet a koala.

The queen and the Duke of Edinburgh in Brisbane.

The queen chats to Queensland Premier Anna Bligh.

The queen makes a speech in Brisbane’s South Bank region.

Queen Elizabeth at St John’s Anglican Church in Canberra.

The queen laughed as she chatted to horse trainer Bart Cummings.

Queen Elizabeth greets well-wishers outside the church.

Prince Philip at the Commonwealth Study Conferences alumni meeting.

Prince Philip looks at Quentin Bryce during his speech.

The queen greets a war hero she first met at Buckingham Palace 58 years ago.

Queen Elizabeth at the Trooping of the Colour.

The queen inspects cadets at the Royal Military College Duntroon.

The queen blesses the college’s new colours.

Queen Elizabeth the the Trooping of the Colour.

The queen inspects cadets in formation.

The queen and Julia Gillard arrive at the official reception at Parliament House.

The queen, Prince Philip and Julia Gillard stand for the national anthem.

The queen giving her rousing speech.

The queen with Julia Gillard.

The monarch and the prime minister.

Queen Elizabeth was visibly delighted to meet this 7ft basketballer at the reception.

Queen Elizabeth with Julia Gillard at Government House.

The queen with Tony Abbott.

The queen and Prince Philip toured the grounds of Government House in a golf buggy.

Kangaroos watch the royal couple pass by.

The queen looked wonderful as she arrived at Floriade.

The queen and the Duke of Edinburgh arrive on the royal barge.

The queen steels herself for the day ahead.

http://cdn.assets.cougar.bauer-media.net.au/s3/digital-cougar-assets/AWW/2013/09/16/30921/132196032.jpg

The queen accepts flowers from wellwishers.

Children present the queen with flowers and gifts.

Children greet Queen Elizabeth.

Elizabeth strolls through Floriade.

The queen talks to Floriade’s head gardener.

Queen Elizabeth with Governor-General Quentin Bryce.

Queen Elizabeth and Prince Philip disembark their plane in Canberra.

The queen waves at wellwishers.

The queen greets Prime Minister Julia Gillard and Governor-General Quentin Bryce.

The monarch crosses the tarmac.

Elizabeth chats to school children.

The queen greets wellwishers.

The queen couldn’t stop smiling.

Her Majesty also received lots of flowers.

Queen Elizabeth and Prince Philip during their first visit to Australia in 1954.

Queen Elizabeth clutching flowers from wellwishers in Brisbane in 1982.

The queen attends an Aboriginal smoking ceremony near Cairns in 2002.

Queen Elizabeth greets fans in Sydney in 2006.

The queen’s Australian visit was big news again in 1977.

Another Queen’s visit special edited in 1982.

Elizabeth’s 1981 visit also excited the Australian public.

The queen’s visit made the cover of the *Australian Women’s Weekly* in 1963.

The queen’s visit made the cover of the Australian Women’s Weekly in 1963.

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Matt Moran on Masterchef, fame and Gordon Ramsay

Matt Moran on Masterchef, fame and Gordon Ramsay

Matt Moran and Helen McCabe.

Celebrity chef Matt Moran discusses Masterchef, ambition and Gordon Ramsay with The Australian Women’s Weekly editor-in-chief Helen McCabe.

Helen: MasterChef — how have you gone fitting in with the other three guys?

Matt: They’re very, very tight. I thought I might be intruding on what they have, but in actual fact, I felt as though with people like George [Calombaris] and Matt [Preston], I was giving them a break, so they could have days off also.

In pictures: Our favourite celebrity mums

Helen: Are you closer to one more than the others?

Matt: I love Georgie, I think he’s just a beautiful, generous boy. I was overseas recently and I got a missed phone call from George, and I sent him a text back saying, “Buddy is everything all right?” And he wrote back in a text saying, “No buddy, I just miss you.” And he meant that. That’s George, he’s just very generous.

Helen: You’re famous now. Do you feel famous?

Matt: It kind of goes in waves. I don’t notice it as much as the people around me. My wife, Sarah, notices it a lot more. People do get kind of bewildered to see me in the restaurant wearing a chef’s uniform. But it’s where I live, really.

Helen: Where did you get your food thing from?

Matt: Nowhere. I didn’t know about it, didn’t care about it. I left school, did work experience in a bakery. I remember Dad cutting up lambs and thought I wanted to be a butcher, so I did work experience in a butcher shop. But I thought, early mornings, meat – I will get bored because I obviously have a short attention span, that’s probably my most annoying thing. So I started working at the Paramatta Returned Services League. And from day one, it was just food, grill, whatever. I thought, one day, maybe I could be head chef of an RSL. Then I got lucky and got a job at [the Sydney restaurant] La Belle Helene, seeing stuff that I’d never ever seen before, stuff like a fanned strawberry, just little things.

Helen: Are you hard on staff?

Matt: I’m not so much now, but yeah, I was, I was a tyrant. One, I’ve grown up. Two, I don’t have a chip on my shoulder like I used to.

Helen: What was your chip about?

Matt: When I was working at [Sydney’s] Paddington Inn, I think it was more that I wanted to succeed. I bought my own business, I wanted a chef’s hat and I wanted it to be exactly the way I wanted it to be. So in the kitchen, it was like, “It’s my name on that food!”

Helen: You were good friends with Gordon Ramsay. Do you still talk to him?

Matt: I’ve known Gordon for 16, 17 years. To be honest, in the last year, I haven’t been to London, he hasn’t been to Australia. Probably two texts from him this year, one to say, “Hi, I’m really busy”.

In pictures: Stars who stray

Helen: What do you think of everything that’s happened to him?

Matt: No matter how you look at it and what he’s done, who he is, what restaurants he’s opened or what he’s closed, he is a man driven and a man with an amazing cooking ability. Back in his day, you can’t take anything away from it. He was the best, no doubt. And no one’s sacrificed more than he did. I saw that when I first met him.

Dinner At Matt’s, published by Lantern, $49.95, will be released on October 3.

Read more of this story in the October issue of The Australian Women’s Weekly.

Subscribe to 12 issues of The Australian Women’s Weekly for just $69.95 and receive a FREE The Christmas Collection Cookbook, valued at $49.95. That’s a 15% saving on the retail price.

Video: Matt Moran’s meltdown

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Who killed Meredith Kercher?

Who killed Meredith Kercher?

Amanda Knox

Four years after she was jailed for the murder of Meredith Kercher, Amanda Knox returned to America a free woman. But what really happened on that fateful night? Amanda Bower investigates.

Devoted murder mystery readers know that a satisfying story has a tragic beginning and a tidy end. In the middle is the investigation, during which the authorities use a canny combination of forensics, interrogation, and intuition to catch the bad guys.

This is not that kind of story.

True crime: Two wives, two murders, one killer

The beginning is indeed tragic: Meredith Kercher, a hard-working, fun-loving 21-year-old was found dead, locked inside her own bedroom. She was covered by a beige duvet and naked from the waist down.

She had died a heartbreakingly slow and lonely death, choking on her own blood as her lungs filled from three stab wounds in her neck.

Meredith had travelled from her home in England to Perugia, Italy, a medieval town known for its chocolate, charming hillsides dotted with stone houses and olive groves and cobblestone streets.

Studying on an exchange program, she had arrived in August 2007 and taken a room in the upstairs flat of a green-shuttered house with stunning views over the town.

She shared with three other young women: two Italians and a fellow foreign student who moved in a month later, 20-year-old American Amanda Knox.

After years of investigations and three separate court trials, these simple facts are still the only ones that all the players in this multinational melodrama can agree on.

There’s no meticulous middle of the story, in which the police neatly crack the case. And there is certainly no satisfying end.

Three people have spent almost four years in jail for Meredith’s sexual assault and murder, in what prosecutors described as a drug-fuelled sex game gone wrong.

The mastermind, they said, was Meredith’s flatmate Amanda, a photogenic dean’s list student and star soccer player back in Seattle.

She was tried and convicted with her boyfriend, Raffaele Sollecito, an Italian computer science student who was 23 at the time of the murder, and had met Amanda only six days earlier.

The third defendant was Rudy Guede, then 20, an African-born drifter and petty criminal, whose bloody handprint and DNA were found at the crime scene.

Guede was the last to be arrested and the first to be convicted in a fast track trial. Branded by Judge Paolo Micheli as “an absolute liar,” he has already exhausted all avenues of appeal and is serving 16 years.

Amanda and Raffaele were sentenced to 26 and 25 years respectively, but were exonerated and freed from jail this October, after a long and emotionally exhausting appeal.

Their lawyers had focused on major flaws in the forensic evidence, while the prosecutors, who were allowed under Italian law to lodge a simultaneous appeal, had argued for life sentences — with six months’ solitary confinement, no less.

After the court sided with Amanda and Raffaele, prosecutor Giuliano Mignini vowed to appeal to Italy’s highest court.

In the meantime, however, nothing in Italian law prevented Amanda from departing Italy, and she flew home to Seattle less than 24 hours after she was freed. “

There’s no winner here,” Carlo dalla Vedova, Amanda’s lawyer, told a horde of reporters on the night of the appeal verdict. “Justice has superseded and has rectified a mistake. Meredith was a friend of Amanda, so we should never forget this. We have to respect the sorrow of the family.”

And that sorrow is immense. Meredith, known as “Mez”, had worked at Gatwick Airport to raise money for her trip of a lifetime, and had promised to bring her family a suitcase full of Perugian chocolate when she returned to Coulsdon, south of London.

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Her funeral was overflowing with mourners who remembered the brunette’s big smile and generous nature. During the appeal, her family told Italian television that they were upset that all the kerfuffle around Amanda and Raffaele was rendering Meredith a faceless, forgotten victim.

“I am scared that I will forget her. I am scared that I will forget the feelings I had when we hugged each other,” her older sister Stephanie said, wiping away tears. “We really miss her when it’s her birthday and Christmas.”

It’s impossible to cover, in a space like this, all the nuances of this sorry tale. More than a dozen books have already been written about the case, and even the judges who initially convicted Amanda and Raffaele filled 427 pages with their findings.

There are websites, blogs and Facebook pages that scrutinise every tiny detail. Depending on which one you read, you could be convinced that Amanda is either a sweet, slightly spacy free spirit who became entangled in the nightmarish web of a foreign legal system; or someone who’s gotten away with murder.

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From the moment police arrived at the hillside cottage on November 2, 2007, there were no straight answers, no easy solutions. First on the scene was the Italian postal police, intending to return two mobile phones — both Meredith’s — found in a neighbour’s garden.

The officers arrived to find Amanda and Raffaele standing outside the cottage. Amanda told them that she had come to the house earlier that day, and found the door open and drops of blood in the bathroom.

Amanda’s claim that she had entered the open house, and stayed to take a shower, would later arouse suspicion. (It was never resolved whether she and Raffaele had even called the regular police until after the postal carabineri had arrived.)

Her assertion that Meredith regularly locked her bedroom door would later be contradicted by the other housemates.

Amanda and Raffaele’s alibi — that on the night of the murder, they had smoked hash and watched a movie together at his apartment — didn’t initially ring alarm bells, but police became increasingly bothered by the couple’s behaviour in the days following the crime.

Amanda and Raffaele were photographed kissing and hugging tenderly outside the house as crime scene investigators worked inside.

The public display of affection continued when Meredith’s housemates and friends were taken to the police station for routine questioning.

While the others sat quietly, talked softly and wept, Amanda sat on Raffaele’s lap, kissed, giggled, and rubbed noses with him.

“The behavior of the Italian girls and of Meredith’s British friends, one could see they were very sorry,” said prosecutor Mignini, in an interview with American television after Amanda’s conviction. “Amanda gave an impression like she was trying to play down what was happening.”

It didn’t stop there. The day after the murder, she shopped for racy underwear with Raffaele, security video showing them hugging and kissing over the thongs on display.

The store owner claimed they talked about the “wild sex” they would have later. Police officers reported that Amanda did athletic stretches and turned a cartwheel inside the police station. The tabloids had a field day.

Was Amanda simply a free spirit, out of touch with her emotions and oblivious to the gravity of the situation? Or was she a remorseless killer?

Mignini thought it was the latter, and had police intensify their questioning of Amanda and Raffaele. (One month after Amanda and Raffaele’s convictions, Mignini would be convicted of abuse of his office, related to a separate murder case.)

Four days after Meredith died, Raffaele buckled. He said it was possible that Amanda had left the house the night of the murder while he was sleeping. He had smoked and drunk so much, he couldn’t be sure.

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Police quizzed Amanda for 53 hours over four days, including a final session of 15 hours without food, sleep, a lawyer, or any audio or video recording.

Some time after midnight on November 6, Amanda cracked. She falsely accused her boss at a local bar, Patrick Lumumba, saying he had raped and murdered Meredith while Amanda had covered her ears in an attempt to block the screams.

“These things are unreal to me, like a dream and I am not sure they are real things that happened or are just dreams my mind has made to try to answer the questions in my head and the questions I am being asked,” Amanda wrote later that night, in a four page statement to investigators that would be admitted as evidence, even though the interview could not be.

She, Raffaele and Patrick were arrested on suspicion of murder, and taken to jail.

Was Amanda’s accusation of Patrick an attempt to deflect blame from herself, the true killer? Or was it an exhausted, confused and desperate attempt to make the investigation go away?

For two long weeks, Patrick sat in jail, until a string of witnesses testified that he had been working in his bar that night (Amanda’s conviction for defamation of Patrick was upheld).

Around the same time as his release, the forensic evidence came back. Another person had been in the house, his DNA all over the crime scene: Rudy Guede.

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Rudy admitted as much, but claimed he was with Meredith on a date. When he returned from a trip to the bathroom, he said, he caught a glimpse of a man fleeing, and saw Meredith, dying, on the floor. He decided he could not help her, feared he would be blamed, and fled.

Months later, Rudy changed his tune. The man he’d seen was Raffaele, and he’d heard Amanda in the house as well, squabbling with Meredith about money.

This fit with what investigators had heard from Meredith’s friends: that Meredith had been irritated by Amanda’s numerous male visitors and sloppy housekeeping. Some suggested that Amanda was jealous of Meredith’s relationship with an Italian musician in the downstairs flat.

Ultimately, this would form the backbone of the prosecutors’ theory: Amanda had “coveted hatred” for Meredith and had decided to take revenge with a forced sex game.

“Meredith was far too serious a girl for her,” Mignini said during the first trial. “Amanda didn’t like her, she didn’t like her friends because they were critical of her hygiene and habits.”

“I am not who they say I am — the perversion, the violence, the lack of respect for life,” Amanda said on the last day of the appeal, fighting to maintain her composure as she addressed the jury in fluent Italian. “I did not do the things they said I did. I did not kill, I did not sexually assault, I did not steal.”

Investigators never found any evidence of Amanda, Raffaele and Rudy having made plans for that dreadful night: there were no emails, texts or phone calls.

A witness for the prosecution said that he had seen Amanda and Rafffaele out together on the night of the murder — but he contradicted himself during the appeal about dates, times and details, and admitted that he was a heroin addict.

Forensic investigators had reported finding Meredith’s DNA on the tip of a black-handled, 8-inch kitchen knife confiscated from Raffaele’s apartment, and Amanda’s DNA on the handle.

Raffaele’s DNA was also found on a severed piece of Meredith’s bra. But this was all discredited in the appeal process by a damning forensic expert report which found that the police had mishandled evidence or failed to follow internationally accepted forensic procedures a shocking 54 times.

Essentially, there was no forensic evidence whatsoever that Amanda and Raffaele were at the scene of the crime, whereas Rudy’s DNA was all over it.

Unwavering and adamant, prosecutors countered that the court-appointed experts were inexperienced, and that there was a “gigantic, unfaltering case against [Amanda and Raffaele] that can’t be bypassed”.

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On October 3, the eight-member appeals jury made it clear that they disagreed, and ordered Amanda and Raffaele’s immediate release.

The grieving Kerchers, who were present in the courtroom, appeared dazed, and issued a statement soon after. “We respect the decision of the judges but we do not understand how the decision of the first trial could be so radically overturned. We still trust the Italian justice system and hope that the truth will eventually emerge.”

Sadly, the truth is that no one is ever likely to know what happened that dreadful night. The only reliable witness, Meredith Kercher, has been silenced forever.

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