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The essential fat

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They are promoted on some food products, available as supplements and mentioned in magazine articles and television advertisements. Your doctor may have even suggested that you eat more of them. But do you really understand omega-3 fats and why they are important in our diets? And if you don’t eat fish, can you get enough?

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Fats — the good and the bad

** Fats are categorised into different groups: saturated, trans, polyunsaturated and monounsaturated. No food is completely one type of fat, but foods are classed according to the main type of fat they contain.

**Omega-3 fats — the benefits

** Omega-3 fats are essential in our diets. This means that since omega-3s have many important roles in our bodies, we need to eat them regularly as our body cannot make them. There are long-chain (EPA, DPA, DHA) and short-chain omega-3s (ALA). Research shows that omega-3s can protect our heart, improve insulin sensitivity in people with diabetes, help with mental health conditions and in the management of rheumatoid arthritis.

**Omega-3 food sources

** Current research shows that it is the long chain omega-3s EPA, DPA and DHA that provide us with the most health benefits. These long-chain fats are found mainly in fish and seafood with the richest sources being oily fish such as salmon, tuna and sardines, and smaller amounts found in eggs and foods especially enriched with long-chain omega-3s.

**But, I don’t eat fish! Are there other food sources?

** Yes — there are other foods that contain omega-3. Canola oil and margarines, walnuts, linseeds and linseed oil, soybeans and beverages enriched with omega-3, dark green vegetables, as well as some fortified food products, are all sources.

The omega- 3 fat in these plant food sources is known as ALA (alpha-linolenic acid), which is a short-chain fat, and they are then converted by the body to the long-chain omega-3s.

Tips to increase your omega-3s

  • A simple stir-fry with plenty of green leafy vegetables and firm tofu.

  • Snack on green soybeans, also own as edamame (available frozen from Asian supermarkets).

  • Pack some dried fruit and walnuts as a mid-morning or afternoon snack.

  • Ground linseeds are a great addition to homemade muesli or muffins. You could also toss a tablespoon over your morning breakfast cereal.

  • Use an omega-3 fortified soymilk in place of dairy milk in fruit smoothies, with breakfast cereal and in hot drinks.

  • Use baby spinach leaves in place of lettuce in salads and sandwiches.

  • Choose canola oil or margarines for cooking or spreads instead of polyunsaturated varieties.

  • Add canned soybeans to tomato based pasta sauces, casseroles and curries.

  • Use linseed oil in homemade salad dressings.

  • Stir baby spinach through scrambled eggs and serve on soy and linseed bread for a simple weekend breakfast.

  • If you eat fish, the National Heart Foundation recommends at least two fish meals (preferably oily fish) per week. You could try canned fish in salads, pasta or sandwiches or simply steam, barbecue, grill or bake whole fish fillets.

  • Look out for omega-3 enriched foods in your supermarket.

Brought to you by The Sanitarium Nutrition Service, www.sanitarium.com.au

Your say: Do you eat omega-3 fats? Tell us below.

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Style advice from *Project Runway*’s Sarah Gale

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Jayson Brunsdon, Sarah Gale and Henry Roth: judges on Project Runway.

Sarah Gale, international trends forecaster and one of the judge on hit television show, Project Runway walks us through the new seasons fashion trends and helps us decide what to stow and what to throw.

What fashion pieces should make up the basis of my wardrobe? What pieces does every woman need?

Jeans: These days denim jeans are varied in both leg widths and washes. I recommend three silhouettes as staples:

  • A slim straight leg (or skinny if you are comfortable with a true skinny): These are great to tuck into boots, or to wear with a high heel and they work for a dressed day occasion or to dress up for night.

  • A straight leg: These are great to wear with flats or over a boot. Dress them up or down and they will take you from day to night.

  • A bootleg: Although this style has been around for many years, it is still a favourite among a lot of woman and earns its place as a staple to wear over boots, a heel or with flats.

  • The washes: I recommend leaning towards the dark washes for the pair of denim that you would be more inclined to wear at night. Select a medium-blue wash for the pair you most likely wear during the day. Then choose a wash with some detail — either heavy sandblasting, abrasions or a very light coloured wash (depending on how adventurous you are with your denim) — for the pair that will take you from day to night.

Blazer: The return of the blazer this season will see it fast become (again) a staple in our wardrobe. A black blazer will take you from day to night and can be used to dress up denim or as an addition over a dress or pants. Wear a blazer over a knitted T-shirt top for casual style, or over a shirt or silk blouse for a dressier look.

LBD (little black dress): Every wardrobe needs a little black dress. Styles can vary and so can length. The most important aspect of this piece is that it represents who you are and you feel fabulous in it. It is the sort of piece that works as an assurance measure. You always know that if you are asked out on a last-minute appointment or dinner date, then you have just the dress.

Accessorising this dress becomes important. Change accessories around from gold to silver, chunky to fine to create different looks. A coloured shoe with a black dress is always a great statement, and if the style permits a scarf, either sequined or coloured will add flare and mix around the look of your dress. And don’t forget that changing the style of your hair and make-up will add a freshness to your look.

Knit tops: Either in soft drape viscose fabrications or soft cottons or silks, knit tops that can double up over jeans or more dress-orientated pants are a must for a woman’s wardrobe. Try and vary the colours so you look fresh and feel vibrant. Colour is so important and helps to lift our mood.

Boots: A great pair of black boots will always be of service in our wardrobe and are a definite staple; either short ankle boots or longer boots. The heel needs to be appropriate to your lifestyle.

What pieces should I throw and which should I stow for a later date?

I encourage people to clear out their wardrobe every six months (I do mine every three months). Holding on to “old feeling” clothes that feel outdated and the ones we simply don’t wear is like hanging on to old emotional baggage. It is amazing how much shifts in your life when you clear out your wardrobe. In general, get rid of anything that has you feeling like it is the old and has outdated you. Create a wardrobe that is reflective of the present you, and have each piece in it earn its place. Even if you haven’t worn something for a while, if you feel good in it, then keep it and try and restyle it with some of the more current pieces. If an item brings up unpleasant feelings or memories for you then toss it.

In relation to the current season, the following is a guideline of what to keep for the upcoming trends:

Keepers:

  • denim;

  • blazers;

  • trench coats;

  • dresses, maxis or short or shifts;

  • soft and floaty tops in either prints or plains;

  • architecturally inspired pieces, eg, with seam details, nips and tucks, pleats, etc;

  • anything you may have still hanging over from the ’80s (look out, it’s back!);

  • shorts in denim or cotton;

  • knitwear pieces to put over dresses; and

  • vests.

YOUR SAY: What are your favourite trends right now? How regularly do you clean out your wardrobe? Tell us below.

What should I look out for moving into spring and summer? What trends are on the way?

Toga party: This is a gorgeous story centred around the one-shoulder silhouette in both dresses and tops. Lots of silks and floaty fabrics will be found in this trend with white and vanilla being a backdrop for the beautifully colourful mid-tones. Think of salmon, blues, pinks and purples.

Jungle goddess: This story takes in a continuation of the tribal feel that we see most spring summers, yet incorporates lots of bright and mid-tone colours and the fabrics are far more floaty and lightweight than the usual structured fabrics we tend to see in this sort of story.

Silhouettes to look out for are the maxi dress, draped tops, embellished pieces with pewter and gold hardware. Stripes take on a new look within this story, uneven and irregular stripes being the most popular. Prints are also prevalent, touches of animal and floral and foliage scenes.

Eighties flavour: The ’80s has been on its way back for a few seasons, and this season we cannot avoid it in stores. There is a modernisation of this trend with the oversized block being tapered down slightly so as to be more flattering than its true ’80s counterpart. Bold bright colours incorporating lots of colour blocking will work well within this trend.

Body hugging (body con) silhouettes in dresses and skirts will be a popular feature of this trend, while layering is also a key feature within this story. The blazer has returned in this story and will be a major force over the next couple of seasons and the vest is also a great layering piece that continues to be strong.

How can I dress well during this tough economic climate?

Dressing well in this economic environment is about being selective with your purchases and your looks. Firstly, clear out your wardrobe and discover the gems you have in there. There will be plenty if you look hard enough. Colour is always a great addition to an outfit to bring it into a new season and having you feel fresh with your look.

Accessories are also another way that is economical to update an outfit, scarves, jewellery and belts can all create a new revitalised look. If you have a favourite jacket, try belting it for a different look. If you are shopping, try to experiment and go out of the box. Don’t buy any pieces that are already represented in your wardrobe; I call this “repeat offending”.

Make sure if you are purchasing new items, that they really earn their place in your wardrobe, and when you are in stores, picture how many different ways you can wear something with your already existing wardrobe pieces.

What has been your favourite part about working on Project Runway?

I am very fortunate to be working with some fabulously talented people on the show, from my fellow judges, Jayson Brunsdon and Kristy Hinze, to the producers and all the crew. We have a lot of fun and are all very passionate about the show. Having said that, though, one of my favourite parts of working on Project Runway is seeing the designers evolve.

We have such an incredibly talented group of designers this season, and I have a feeling that many careers are on the launching pad. I really like that. I have such a passion to help others to fulfil their dreams within the industry and I am very lucky to be in the position whereby through the show I can help effect that.

Which celebrity do you think has the best style?

Kate Moss has a great style; sophisticated with a touch of fun, yet looks effortless.

Who would you like to give a style make-over?

I do style makeovers for friends and I love it! First we start off clearing their wardrobes and tossing out the old them, which can feel quite scary to them at first, but once they get going it is fabulous. I then look at their current pieces and whether their wardrobes are balanced in relation to their lifestyle; most of the time they are not.

Most people wear only a small portion of their wardrobes and once we go through and restyle using the pieces they have, their faces start to come alive. So I love to give a style makeover to anyone who is willing to embrace change, because once you restyle your wardrobe, change in other parts of your life happens!

What’s the biggest fashion faux pas going around at the moment?

Currently, there is not one fashion faux pas that immediately springs to mind, so I would have to say not truly dressing as a reflection of yourself. It is so important to use dressing as an expression of who you are.

Whatever you wear, wear it with confidence and only wear what “feels” right for you. But remember to stretch your boundaries and allow yourself to expand in thoughts of what you “think” will suit you. Be adventurous and try on things you wouldn’t normally wear — you may just surprise yourself.

Watch Project Runway now on you 3 mobile from 50c or $2 per episode. Watch Project Runway episodes for free on 3 mobile as of 1 September until 16 October. See www.three.com.au/runway for more details.

YOUR SAY: What are your favourite trends right now? How regularly do you clean out your wardrobe? Tell us below.

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Fussy eater

Fussy eater with vegetables

**”I’m trying to get healthy, however, I don’t eat fruit and very limited amounts of salad. It’s hard to get healthy when all of the healthy options in shops contain these.”

— Kate**

I question anyone who says they dislike all fruit and vegetables as the options with fresh produce are so extensive and diverse.

The bottom line is that for good health you have to eat at least some vegetables every day. The recommended amount is five serves of vegetables and two serves of fruit.

Some people have had bad experiences with vegetables not being cooked properly, for instance, overcooked Brussel sprouts are grey, slimy and smelly; but well-cooked, they are vibrant, tender, and sweet. Similarly, salads can be boring without a nice dressing.

At this time of year it’s better to eat cooked vegies rather than cold salad and the brighter the better. Greens such as broccoli and broccolini, English spinach, sweet potato, sweet corn and green beans can be either delicious or terrible, depending on how well they are prepared.

On their own you may find them a little bland, but accompanied with seasoning and a brush of olive oil they can be transformed into a very special side dish.

If you don’t know how to prepare and cook vegetables, assuming you really do want to get healthy, which you say you do, then you must make an effort to learn.

There are so many recipes online — try the Woman’s Day recipe finder for some ideas to get started.

Make sure you have the kitchen basics and give it a go. You could also sign up for a few cooking classes — believe me, I’ve met many people who claimed not to have liked vegies who, after some effort in the kitchen, are turned around and can’t imagine life without them.

Essential cookware for cooking vegies

  • Roasting tray — to roast veggies

  • Steamer — this could be a stainless steel pan with a steamer and lid that fits on the top or you could buy a bamboo steamer to fit over a pan you have at home

  • Colander — to drain washed and cooked vegetables

  • Tongs and spatula

  • Wok — for quick and easy stir-fries

  • Salad spinner — for cleaning leaves.

You may have to approach this as many mothers approach feeding their young children, by chopping up loads of vegies very small and adding them to dishes such as bolognese sauce, chilli con carne, soups and casseroles.

But be experimental and approach it positively — if you say you don’t like them, you’ll try them with an expectation that you won’t. It’s not very constructive when it’s in your best interest to like them.

Here’s a recipe to get you started:

  1. Preheat the oven to 180°C

  2. Wash and peel a brown onion, a few garlic cloves and a small piece of sweet potato (approx 150g)

  3. Slice the onion and cut the sweet potato into cubes approx 2cm thick

  4. Heat 1 tablespoon of olive oil in a roasting tray for approx 5 minutes then throw in the vegetables with a couple of handfuls of mushrooms (approx 100g)

  5. Season with sea salt and pepper and place the tray back in the oven for approximately 15 minutes.

  6. Remove the tray and using your spatula or a spoon, turn the vegetables in the pan. Place them back in the oven to cook for a further 10 minutes.

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More fruit and veg can reduce your cancer risk

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Eat more fruit and veg and reduce your cancer risk

Your Gran’s favourite adage can actually help prevent cancer: in a recent report by the Cancer Council, eating more veggies and fewer lollies can help reduce your risk of bowel, liver, oesophagus (food pipe), lung and stomach cancer.

According to the report, unhealthy diets, as well as lack of activity and obesity, can account for at least 30 percent of all cancers.

While they stress that no one food can prevent cancer, they do recommend learning what your daily servings should be, and incorporating more veg into your daily intake.

Here are some quick and easy ways to eat healthier and help reduce your cancer risk:

  • Double your serving of vegetables: it is recommended to have five servings of vegetables per day. One serving of veg is the equivalent of one medium potato, ½ cup of cooked legumes like beans, or 1 cup of green salad. So, to get a double dose of cancer-fighting veg, simply ramp up your lunch salad with more veg, or pour some peas over those mashed potatoes. If you want more ideas for your vegies, check out our vegetarian recipe index, here. http://aww.ninemsn.com.au/recipes/vegetarian/

  • Try a new fruit each week: Kumquat. Lychees. Durian. With so many fresh, exotic fruits at our disposal in nearly every green grocers, you’ve got a heap of options to help incorporate a new fruit every week. You’ll expand your tastebuds, and perhaps find a new favourite.

  • Use frozen vegies for convenience: let’s be honest. Sometimes you just don’t feel like peeling potatoes or cobbing corn, which is why we’re so thankful for the freezer section. Ping some frozen veg in the microwave, and voila! A healthy addition to any meal.

  • Include vegies in your lunch: adding a bit of veg to your lunch is both healthy and energy-boosting during busy days. Chop up some carrots for a crunchy snack, add a side salad to your sandwich, or choose a vegetable-based soup. For more great lunch recipes, check out our index, here – http://aww.ninemsn.com.au/recipes/lunch/

  • Add extra vegies to all your recipes: in the book Deceptively Delicious, author Jessica Seinfeld shares some sneaky ways to add vegetable to dishes of even the pickiest littlest eaters. Some of her tricks include adding pureed carrot and spinach into chocolate brownies and cauliflower to macaroni and cheese. For those of us who like (or at least tolerate) veg in its real form, however, it can be as simple as filling out your pasta salad with zucchini, or throwing some mushrooms into your spaghetti Bolognese.

  • Have fruit instead of sweets: ah, fruit. Nature’s most perfect sweet. Next time you’re headed towards the biscuit tin with a mid-afternoon sweet tooth, why not re-route towards the fruit bowl? Fruit is full of vitamins, fiber and cancer-fighting antioxidants, and is the evolutionary reason for our sugar cravings. So it’s good news that you don’t have to fight the temptation – just redirect it.

Support the Cancer Council for Daffodil Day: Sorbent will make a donation on behalf of all the top 3 arcade challengers! Click here to take the Sorbent Arcade Challenge.

Your Say: what tricks do you use, to eat more fruit and veg everyday? Tell us below…

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Brad & Ange at breaking point

The fairytale is over — with Brad hitting the bottle and partying hard as Angelina checks into a hotel. Tim Plant reports…

Five years after hooking up in an affair that shook Hollywood, Brad Pitt and Angelina Jolie are spending so much time apart, that their relationship appears irreparably broken.

Brad travelled to Berlin alone on July 28 and drank and flirted like a bachelor with a string of women, including actress and long-time friend Diane Kruger, while Ange and their six kids were back in Los Angeles.

Angelina is reportedly so stressed by the constant fighting with Brad, and so concerned about his drinking, that she checked into a hotel to consider her options.

“Brad and Ange had a big fight in New York a couple of months ago while she was filming Salt, and things haven’t been the same since,” a member of the couple’s entourage reveals.

“Angelina fears that Brad could booze himself to an early grave. She told him during one fight, ‘You’re killing yourself’.”

And while they will have to put on happy faces to walk the red carpet when Brad’s film, Inglourious Basterds premieres in LA on August 10, “They are just not communicating, and Brad’s pulling away,” the insider adds.

“That’s new for Ange. She’s usually the one to pull away from men.”

The couple’s most recent battle erupted over Brad’s trip to Berlin for the German premiere of his film. At first Ange, 34, planned to tag along, but at the last minute he uninvited her.

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Tom & Katie’s shock separation

They’ve barely been apart since they married, but now Tom and Katie are living separate lives. Erin Craven reports.

It is the longest Tom Cruise and Katie Holmes have been apart in their two-and-a-half-year marriage, but after three weeks away from his wife, the 47-year-old superstar isn’t exactly sitting at home pining.

At the time of going to press, the power couple had not seen each other since July 7.

And while Katie, 30, films Don’t Be Afraid Of The Dark in Melbourne, former homebody Tom has reportedly thrown himself into the Hollywood social scene.

Tom hit the town on several occasions, including a wild night out at celebrity hotspot Hyde with close friends David and Victoria Beckham — and he looks to be enjoying his newfound bachelor-style life.

Never a wallflower, Tom burned up the dance floor with the fresh-faced crowd at the hip nightclub while the DJ pumped out Jackson 5 songs.

On July 13 Tom attended a Beyoncé gig; just five days later he was seen hanging out backstage at a Coldplay concert.

Tom’s behaviour stands in stark contrast to the picture Katie recently painted of their blissful married life.

“We like to be together,” she said in March. “We play Yahtzee, board games, Scrabble …”

Meanwhile, Katie appears to be loving the freedom she is experiencing Down Under. It’s far from her usual regimented Hollywood lifestyle and the oppressive security measures that are part and parcel of her life in the US.

Last week, a smiling and clearly relaxed Katie blended in easily with locals as she and little Suri, 3, ate macaroons and sipped drinks at Laurent Bakery in Melbourne’s Albert Park. Katie has even been seen shopping at the local Target.

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Death fears for Rob

Twilight star and teen heart-throb Robert Pattinson has been warned by police that his life may be in danger after extreme religious groups set up a hate campaign against the character he plays in the hit movie — smouldering vampire Edward Cullen — an occult figure they find offensive.

“There are people who would like to see him dead,” reveals a law enforcement official from the New York City Police Department.

Twilight and Rob are an international phenomenon and some hardcore religious groups don’t like it. They see the movies — and by extension Rob — as evil.”

But it’s not only religious extremists who are putting the 23-year-old’s life on the line — he’s also in danger from the thousands of hysterical teenage fans who follow him wherever he goes.

“There are a lot of crazy people out there, and he’s wildly popular right now. It’s not outside the realm of possibility to think that someone might wish to harm him,” says the source. “His security people aren’t up to the task of keeping him safe, and they have no idea how to deal with the crowds this guy attracts.”

Robert was recently injured when trying to escape from crowds of screaming fans. While his bewildered security team tried to contain the hordes of teenage girls outside the set of his new movie Remember Me, he ran into the street to get some space and was hit by a taxi driving down the road.

Luckily, he wasn’t injured.

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Peter Andre: I want to raise my kids in Oz

While his ex flaunts her new love, Peter reveals his dream to return home to give his kids an Aussie upbringing. Erin Craven reports.

Peter Andre is desperate to start a new life in Australia with his children. The decision has come after his ex-wife Katie Price moved her new cage-fighter lover into the couple’s former marital home.

Raised in Australia, Peter has revealed that he’s hoping to find love again with a “normal girl” and bring his children back to his hometown in the wake of his split from hard-partying Katie, aka Jordan.

“My ultimate dream, of course, would be to spend a lot more time in Australia. But not on my own, obviously. [It’s] not wherever you lay your hat is your home. Wherever my kids are, that’s my home,” he exclusively tells Woman’s Day.

Since splitting from Katie in May, Pete has been vocal about wanting to give Harvey, 7, Junior, 4 and Princess Tiaamii, 2, the best possible future and a traditional Aussie upbringing. “I have this unbelievable desire to get the kids in a campervan and take them across Australia,” he has said.

The kids have been Peter’s saviour during his bitter divorce. So far he has spared them the news that he and Katie have separated, only telling them that they are lucky to now have “two houses”.

Harvey is not Pete’s biological child — he is the product of a fling Katie had with soccer ace Dwight Yorke — but Pete refuses to leave the severely disabled boy behind, including him in his custody proposal.

While the singer has been looking after the kids, Katie has been hitting the party scene hard. Peter admits he phoned to tell her she was a “disgrace” after she was pictured going wild in Ibiza.

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Olivia’s lost love – back from the dead

Olivia Newton John’s lost lover, Patrick McDermott, has reached out to her four years after disappearing, pleading for searchers to stop looking for him.

Patrick has been missing since a fishing trip in June, 2005, and investigators have long believed the bankrupt staged his own death to make a life insurance claim and avoid paying child maintenance for a teenage son.

Now he has been found alive and well in a Mexican fishing village, and in a world exclusive, Woman’s Day reveals:

  • The reason he ran away and broke Olivia’s heart.

  • His message to the singer.

  • How US Coast Guard officers now believe he planned his disappearance for at least six months.

To find out why Patrick ran away, buy this week’s issue with Olivia on the cover.

Patrick’s disappearance after a nine year love affair was one of the low points in Olivia’s life, coming as she was nursing her beloved daughter Chloe through anorexia.

Woman’s Day reveals new, intimate details of the last fraught moments shared by the couple as their romance ended – just days before he was last seen.

Olivia last year found new peace when she wed herb tycoon John Easterling, but the hunt for Patrick continued.

An investigation by Woman’s Day reveals the conclusive proof Patrick is alive, including a fax sent on his behalf to investigator Philip Klein.

Klein tells Womans Day that as well as the fax, he has had three phone calls from Patrick’s representatives since February.

And after demanding further proof, Klein has now received a photograph of his 52-year-old quarry, with hair dyed black in a bid to change his appearance.

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Tasma’s baby glow

As the newlyweds return from Africa, Tasma may be hiding happy news, reports Angela Mollard.

He’s already boasted about how good he is at keeping a secret — and by the looks of his glowing wife, it seems Rove McManus is staying mum again.

A rugged-up Tasma appeared to be sporting a small baby bump as the newlyweds jetted back into Australia after their African honeymoon.

Although Rove went to almost farcical lengths to deny he and Tasma are expecting following their surprise wedding, there’s no denying the pair are more clucky than ever.

Last week Tasma couldn’t hide her delight at being Rove’s wife. “I’m enjoying married life and feeling like I’m 60 because everyone calls me Mrs McManus,” she told News Ltd.

The couple, both 35, wed in a surprise ceremony in mid-June, telling only a handful of people of their plans. It was only after the quiet and intimate ceremony that they announced their marriage to the world.

And friends suspect they may do the same with any baby news, despite Tasma revealing recently that “more and more, the idea of having a child appeals”.

While they spent most of their three-week break visiting wildlife projects in Mozambique with Rove’s charity Fauna & Flora International, they also spent several days unwinding on their own with a luxurious break in Cape Town.

Although the couple had to delay their honeymoon to fit in with Rove’s commitments for Are You Smarter Than A 5th Grader? their break had the same fuss-free feel as their wedding.

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