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Colour Me Healthy

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Bright red tomatoes

What are Phytochemicals?

Phytochemicals are partly responsible for vegetables’ protective benefits, helping to improve your overall health! Did you know that it is these phytochemicals that give vegetables their colours and each colour holds their own, unique health benefits? (See below for the 5 colour groups and some examples of vegetables they include). Chose vegetables from each colour group, every day, to ensure a great variety of these special nutrients.

The Colours:

Green

Spinach, broccoli, asparagus, peas, beans, Asian greens, salad mixes

Yellow/Orange

Carrots, pumpkin, corn, kumera (sweet potato)

Red

Tomatoes, red capsicum, red onions, radishes

Blue/Purple

Beetroot, purple asparagus, red cabbage, eggplant

White/brown

Cauliflower, garlic, ginger, mushrooms, onions, potatoes

Other benefits:

Aside from the health benefits, eating a range of coloured vegetables is a great way to add variety and interest. It will also improve the overall presentation and appeal of the meal/snack!

Hints and Tips

  • Try to have at least 4 of the 5 colours on your plate each evening

  • Have fun with salads. Make them about more than just lettuce – add cherry tomatoes, snow peas, yellow capsicum, mushrooms and roast sweet potato for a crisp and colourful salad

  • Go stir crazy! Stir fry’s are an easy way to include a variety of coloured vegies at your evening meal

  • Slice up vegies such as celery, carrot and capsicum and enjoy with low fat dip for a delicious and healthy snack

  • Include extra vegetables in family favorite meals such as pasta, risottos and pizzas.

Nutritional information supplied by The Sanitarium Nutrition Service

YOUR SAY: How do you involve colour in your meals? Share your tips here…

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Are fresh vegetables better than frozen ones?

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Fresh Vs. Frozen

Question:

Are fresh vegetables better than frozen ones?

Answer:

Ideally, we would all be growing fresh vegetables from our flourishing vegetable patch in the back garden. For most of us, this scene is unfortunately far from reality, instead relying on our local supermarket for fresh and even frozen vegetables. This week we aim to clarify the confusion surrounding frozen versus fresh vegetables. Which are more nutritious and thus better for you?

The nutritional differences between the two all depends on the quality of the fresh vegetables. Frozen vegetables are usually picked in their prime and snap-frozen very soon after harvesting, resulting in high retention of nutrients. Therefore they could potentially be more nutritious than fresh vegetables that have been transported long distances after harvesting and often sit for several days on a shelf or in the fridge before being eaten.

In fact, research has consistently found fresh and frozen vegetables to have similar nutritional value with frozen vegetables often having higher nutrient values. So, frozen vegetables can be an important part of a nutritious diet. As many people struggle to eat enough vegetables each day and make regular trips to the supermarket to top up on fresh vegetables – frozen vegies can be an excellent alternative to fresh and very handy to have in your freezer.

Hints and tips

Try the following to help get the most out of your vegetables – whether fresh or frozen!

  • Choose fresh vegetables that are in season. This means the time spent in commercial storage, and any potential nutrient loss, is minimised.

  • Go for variety. Aim for a rainbow of coloured vegetables in your meals – you’ll be getting a broad range of health-promoting nutrients.

  • Try buying fresh seasonal vegetables a couple of times a week – it’s better to buy less and use it all, than have soggy produce by the end of the week.

  • Frozen vegies can be a convenient alternative to fresh – just use them within 6 months of purchase, and don’t let them thaw before cooking.

  • Lightly cook vegies to help minimise nutrient loss during cooking. Microwaving, steaming and stir-frying are best.

  • Make vegies the focus of as many of your meals as possible.

YOUR SAY: What are your views about fresh vs frozen vegetables and why? Share with us here…

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Do Aussies hold the secret to happiness?

There must be something good in the air Down-Under — according to a recent survey, at least two-thirds of Australians believe they hold the key to being happy.

The Australian Bureau of Statistics (ABS) tested 22,000 people as part of its 2007/08 National Health Survey and found that around a third of Australians exhibit some level of psychological distress and depressive moods, but that the remaining two-thirds of us are relatively happy.

While women are more likely than men to be unhappy, almost 40 per cent of Australians make a habit of popping some form of ‘happy pill’ whether it is antidepressants, sleeping tablets, vitamins or herbal treatments to keep their mental wellbeing on track.

The theory goes that happy people are more likely to be in good health and the ABS survey seems to support this with 85 per cent of participants rating their health as good to excellent.

While positive moods and general wellbeing seem to be the trend in our country, we still have our fair share of health problems.

The most common complaints are:

  • poor eyesight (52 per cent)

  • arthritis (15 per cent)

  • hayfever and allergies (15 per cent)

  • back problems (14 per cent)

  • mental or behavioural problems (11 per cent)

  • asthma (10 per cent)

  • deafness (10 per cent)

  • high blood pressure (9 per cent)

  • diabetes (4 per cent).

Are you happy? Tell us your secret below…

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Kate Middleton’s secret pain: I can’t be a mum

The popular princess-in-waiting is devastated that she might never have the children she so desperately yearns for.

Kate Middleton is riddled with anguish after realising she and Prince William may never have the family she’s always dreamed of.

She is said to be devastated since being told she can’t be a mum, and will have to wait until her late thirties.

While Princess Diana was married at 20 and had produced “an heir and a spare” by the age of 23, Kate, 27, will have to put any hope of motherhood on the backburner until career-driven Wills has fulfilled his desire to become an officer.

With a wait of eight to 10 years before she can even begin trying to have a child, Kate is worried she will miss her chance. Certainly, her “dream family” of several children now seems totally out of the question.

At 26, William has just begun a five-year training course to become a Search and Rescue helicopter pilot. And he has pledged to spend at least three more years with the service after that. With the British Ministry of Defence spending a fortune on his training, William is said to be keen not to waste it.

With reports that the royal family is unlikely to put on a wedding until his training is finished, this means by the time he is free to marry and take on official royal duties in 2017, Kate will be in her late thirties — when a woman’s fertility is on the wane.

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Heidi and Seal’s trashy wedding

The couple renew their vows in an over-the-top, tacky ceremony.

Heidi Klum and Seal marked their fourth anniversary by renewing their wedding vows last week in a hilarious, “bad taste” themed ceremony.

Heidi wore an over-the-top lace and glitter dress, braided cornrows, silver false nails and lashings of make-up. Seal wore a mullet wig, a US flag-patterned leather jacket and a camera around his neck.

An Elvis impersonator conducted the ceremony, and the 75 guests were given T-shirts sporting the words “We got trashed!”

The pregnant supermodel sparked controversy when she puffed on a cigarette, but insiders insist the mum-of-three was only pretending to take a drag.

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Croc tragedy family: Our little angel lives on

By Jo Knowsley

Pictures: Oscar Kornyei

Steve and Sharon Doble were overwhelmed by grief when their five-year-old son Jeremy was taken by a crocodile. In this moving interview they reveal what happened on that tragic day, and why they don’t want the croc destroyed.

When Sharon and Steve Doble moved to the Daintree Rainforest five years ago, they were in search of a better life for themselves and their two young sons. They believed this piece of paradise in Far North Queensland would put their boys beyond the dangers of the modern world.

But, on February 8 this year, their dreams were shattered. Their younger son Jeremy, just five years old, was taken by a crocodile in the family’s backyard as he played with his seven-year-old brother Ryan and their boxer dog Champ, in less than 40 centimetres of water.

Yet as they battle their grief, Steve, 40, and Sharon, 39, both originally from Perth, are determined that their elder son will continue to love and respect Australia’s sometimes deadly wildlife.

Speaking exclusively to Woman’s Day, Steve says, “Do we wish we had never moved to the area? No. Accidents happen anywhere, at any time. We loved Jeremy and his memory will live with us for ever. The most we can wish is that this dreadful accident had never happened.”

Steve wears a pendant of a scorpion that Jeremy had bought just before he died. He carries his son’s tiny T-shirt tucked in the pocket of his shorts as he works around the property, to help carry memories of “the little shadow who is no longer there”.

The family sees Jeremy’s favourite wildlife — blue Ulysses butterflies — every day. In their home, the young boy’s painting of a sunrise adorns a calendar. There are photographs of Jeremy and Ryan playing together, and of the boys with their parents on treasured family outings, everywhere. Yet memories of the fateful day their son was taken remain indelibly etched on their minds.

For the full story, see this week’s Woman’s Day — on sale May 18, 2009.

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Kylie Minogue’s surprise engagement

After just six months of dating her Spanish lover, the Aussie superstar is ready to take the next step in their relationship.

Kylie Minogue has finally broken her love curse and looks set to wed her toyboy lover Andrés Velencoso, after receiving a traditional nuptial blessing from his father.

London’s Daily Mail newspaper reports the Spanish hunk’s father presented Kylie with a rose during St Jordi’s Day celebrations on the Costa Brava. “Kylie and Andrés swapped gifts, but his parents each gave her a rose, a custom usually reserved for engaged couples,” a source said. “Kylie was skipping around with delight. It’s clear they are all hoping for an engagement soon.”

Andrés, who is almost 10 years younger than Kylie, has also reportedly impressed her parents, Ron and Carol.

“Kylie is extremely close to her parents and a real family person. She says she is having her best year yet and a lot of that is down to Andrés,” an insider told the Daily Express newspaper. “Ron and Carol welcomed him with open arms. He is charming and witty, but also has a sensitive side and that really shone through. They really took to him.”

“I’m definitely happier than ever before,” Kylie told British Hello magazine last week. “I feel relaxed, happy, excited and just totally content with my life. I’m having a good time. I really am.”

Kylie, who turns 41 next week, and Andrés — who bears a striking resemblance to the singer’s French ex Olivier Martinez — have been dating since October. They were first spotted cuddling up to each other at burlesque star Dita Von Teese’s 36th birthday in Paris.

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Wayne Cooper’s wife tells: Why I took him back

By Sarah Blake

Pictures: Andrew Jacob

The fashion designer and his partner reveal the reasons behind their shock reconciliation.

For almost a year, the notion that Australian fashion designer Wayne Cooper and his former partner Sarah Marsh would happily kick around a soccer ball with their two young children has been unthinkable.

Convicted of assaulting Sarah during a heated argument last June, Wayne has also spent months fighting her in a legal battle over the beachside home the couple shared for more than a decade.

Last week came a stunning twist. Sarah has forgiven Wayne and the couple are back together. Here, for the first time, they tell Woman’s Day about how they’ve pushed through the bitterness of the past year and plan to rebuild their lives for the sake of their children, Ruby, 10, and Jude, 6.

**How did you come to be back together?

Sarah** We hadn’t had much contact with each other since separating, but just before Easter my dad had a stroke and Wayne sent a text saying he was thinking of me and hoped I was OK. There was some family and school stuff we had to do together as well, and we saw a bit of each other and spoke, and we still had a connection.

It seemed like we were left with real feelings after all that hurt and anger and poison. We had our time apart, gave things time to settle down. I didn’t think this was something that would happen. I had resolved to myself that this was my life, and I was really surprised that he had those feelings and that I felt that way.

Wayne I said to Sarah, “My feelings for you are the same as they were before we broke up, from the time that we met, they are the same, they haven’t changed.”

Sarah I think we just got bogged down into this cycle of arguments, disappointments and upsets, and then it almost seemed like we needed time apart. We had been together 13 years and it was a fast paced life. We’d been to counselling and it helped a bit, but it didn’t seem to get us there.

Wayne The worry and load it’s put on everyone, when you see yourself together again, you ask “why?”. If I could have my time again, I would not let it happen. I wish that all of this hadn’t happened — for so many reasons.

If you are a victim of domestic violence, call the National Domestic Violence Hotline on 1800 200 526. In the case of an emergency call 000. Wayne Cooper was not paid for this story.

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Top Model star Cassi: ‘Our age gap won’t stop our love’

By Jackie Brygel

Pictures: Trevor King

As her career is set to take off, the 17-year-old wants her 25-year-old lover by her side the whole way.

Teenager Cassi Van Den Dungen’s love for an older man has helped make her Australia’s Next Top Model‘s most talked-about contestant, but as far as she and Brad Saul are concerned, nothing will keep them apart.

Only just 17, a forthright Cassi makes no apologies for her unconventional romance with the 25-year-old bricklayer.

“I’ve never really thought about the age difference,” she says. “I was always just more interested in Brad and getting to know him. No-one else could ever change my opinion of him.”

“You can’t help who you fall in love with,” adds Brad. “When I was younger, I had a dream of the ultimate woman and, to me, Cassi is that woman. I don’t look at her age.”

Speaking exclusively to Woman’s Day from the outer Melbourne home they share with Brad’s father Anthony and younger sister Jessica, the loved-up pair hold hands as they chat about the intensity of their relationship and plans for the future.

Contrary to reports they are engaged, Brad reveals he’s yet to “officially” ask Cassi — who moved in with his family shortly before going into the ANTM house — to marry him.

“I said to her over the phone that I was going to buy her a ring and she knew exactly what I meant,” he explains. “I’ll ask her when the time’s right and it’s more personal.

“That’s to show our love for each other.”

Says Cassi, “We want to have a bit of money behind us before we have our wedding and go on our honeymoon. I plan on our honeymoon taking at least a month. My career is only just starting, as well.”

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Common mistakes investment rookies make

Piggy bank, getty images

Economics is an argument not a science, which means two opposing theories can both be right. So how do we know what’s the right thing to do? We’ve nutted out the common mistakes beginner investors make.

Indecision

Doing nothing- if you are too fearful about investing and so do nothing then you will get no where. It’s not possible for most people to be able to retire comfortably with no risk. So if you don’t invest at all, there is no danger you will lose money but there is also no way you can retire comfortably. Understanding risks and then taking them is vital to your long term financial future.

Following hot tips

To follow someone else’s tips without fully understanding your investment needs; to just blindly follow someone you don’t know is just gambling and even worse than doing nothing. This is taking excessive unnecessary risk. It’s not necessary to just take risk, any risk to learn, taking calculated risk with money you can afford to lose is a way to overcome this problem.

Buying at cycle peaks

This happens because you have heard a buzz generally about the market for a long time now, where not only professionals are talking, so is your taxi driver and your part time dog trainer; bragging about how much money they are making in X. So you buy some X only to watch it fall, it wasn’t a hot tip, everyone was talking about it, but it was still not something you understood. Again, it cannot be overstated you need to understand the risks and be aware of major cycles involved behind investment decisions you make.

Order of debt

You might not pay attention to which debt cost what interest rate and so you paid a lot more money than you needed to because you did not understand some of your debt was at 5% and some was at 20%, so you could have four times less money on the lower rate and still be paying the same amount! This means if you have a credit card debt of $100,000 the payments would currently be the same for a $400,000 mortgage! Paying attention to the cost of debt can save you thousands.

For cash

Many people have cash lying around in low interest accounts when they could have their cash sitting in high interest accounts piggy backed off their normal accounts available at a days notice. It only takes five minutes to change this. With all the fantastic online high interest bank accounts with reputable organizations online there is no reason not to. So Google high interest savings accounts today!

For property

Not enough research is the biggest mistake property investors make; buying the first thing they see in an area they don’t know and haven’t bothered to find out about. If you must be lazy, at least buy something in an area you know and don’t expect much, but better still do your homework it can really pay off! I have seen it many times with my own customers; the ones that did the most research made the most money, and the one that made the greatest profit of all was a 19 year old girl who never made more than $40,000 a year! Research, research, research!

For shares

Not enough research is the same main problem for share investors as property investors. Although with shares according to the government’s recent understanding money report “less than 5% of women know anything about any company they invest in”, this includes what the company does! So all you need to do to be ahead of the rest is find out what the company does that you are interested in investing in and do some more basic homework to get even a better possibility of results. Again here I have seen massive returns from the people who did the most work (I used to work in stock broking) and I have also seen people put in a lot of work and lose money too. The ones that had long term systems and medium expectations did the best.

If you can steer clear of these basic mistakes, who knows – you might end up the next big investor! Even if you don’t, if you already have cash in the bank, live in a rented or mortgaged property or have any superannuation, you already are an investor, so it makes sense to at least consider these pointers. Happy investing!

Your say: Do you have any advice for first-time investors? Email us on [email protected]

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