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Eat your way to better eyesight

Eat your way to better eyesight

Foods, vitamins and herbs keep your eyes healthy, help prevent vision-threatening diseases, and ease daily strain — the kind that comes from working on a computer or driving. See for yourself.

  1. Put a rainbow on your plate Free radicals (unstable oxygen molecules that harm cells) ramp up your risk of getting the most common eye diseases: cataracts, glaucoma, and age-related macular degeneration (AMD). The quickest way to control the damage is to eat antioxidant-rich fruit and vegetables — the brighter, the better. Good sources are berries, grapes, tomatoes, capsicum, melon, broccoli, dark leafy greens and carrots.

  2. Up the ante Even if you eat well, chances are you’ll still fall short on antioxidants — especially vitamins C and E, and zinc — so a supplement makes sense. Studies show that women taking extra vitamin C reduce their cataract risk by a staggering 64 percent, and those taking extra E are only half as likely to develop eye problems. Some research suggests zinc can slow the development of AMD.

  3. Look for lutein This is a member of the carotenoid family of nutrients, and it protects the macula (the part of the retina responsible for central vision). Studies show that men who ate extra lutein — just ½ cup of spinach daily — were 20 percent less likely to need cataract surgery and had a 43 percent lower risk of AMD. Get lutein from spinach or broccoli or take a supplement.

  4. Add EFAs Essential fatty acids (EFAs) are needed for all cell membranes, including those in the eyes. Docosahexaenoic acid (DHA) is particularly important, being critical to visual acuity. Fish is rich in DHA: in a Harvard University study, people who ate fish regularly had a 50 percent lower risk of AMD. If you dislike fish or fish oil, try flaxseed oil.

  5. Take bilberry During World War II, British pilots found their night vision improved after eating bilberry jam. It turns out that bilberries contain anthocyanosides, which strengthen capillaries in the eyes and regenerate rhodopsin, a pigment needed for night vision. In one study, bilberry slowed cataract progression in 48 out of 50 participants. Eat bilberries (or their easy-to-find cousins, blueberries) or take a supplement.

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The brain booster

Brain boosting tablets

Bacopa (Bacopa monnieri) is a herb that’s attracting attention in health research circles as a smart choice for better brain power.

It’s long been a staple of Ayurveda — the traditional medicine practised in India — where it has been used to treat anxiety, depression, and mental illness.

According to a report in Alternative Medicine Review, bacopa contains compounds called bacosides that seem to improve nerve-impulse transmission, which in turn aids memory and speed of thinking. And recently, when researchers at the University of Wollongong gave a test group of adults either a placebo (dummy pill) or 300mg of bacopa extract daily, they noted significant improvement in attention span, learning speed, and fact recall, without any side effects.

Look for bacopa tablets or capsules in your healthfood store, or ask a natural therapist whether a tincture might suit your needs.

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Smart weight loss essentials

Whether you want to lose a little or a lot of weight, there are three things that can guarantee your long-term success: a healthy relationship with food, an active lifestyle and a balanced approach to living.
Photos by Getty Images

So why is it that so many people look for quick fix results and jump on every new dieting bandwagon that comes along, only to regain the weight later? Because we are human!

Most of us know what we need to do to manage our weight in theory, but we struggle to translate that knowledge into daily practice and motivation. We know the three essentials, but perhaps we’ve failed to learn the three golden rules to success:

  • Be realistic Set realistic goals and don’t fall victim to the ‘magic wand syndrome’ – trying every pill, potion, lotion and dietary fad that promises rapid weight loss. To lose weight successfully, it’s important to lose weight safely and slowly – around 0.5 to 1kg per week, or if you are over 100kg, not more than 1 percent of your body weight per week.

  • Accept a bumpy ride Weight loss is far from a perfect downward slide. It can be a hard road, and there are bumps along the way. Perhaps you can attribute some of these to that holiday break or the festive season. But at other times your weight may plateau or level out for no explained reason. Accept that this is part of the weight loss process. It certainly does not equal failure and before you know it, you’ll be back on the right track again. Remember that it probably took years to gain your weight, so have patience with the journey to the slimmer you.

  • Get support While healthy eating and physical activity sound so sensible and straight forward, many people find that support is vital to adopting a healthy lifestyle. And that means support on all levels – not only with eating and exercising, but also with the psychological and emotional aspects of healthy weight loss. Many people find that this comprehensive support is only available from a health professional or a structured evidence-based weight loss program.

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The top four most exotic holidays ever

Whether it's a challenge or a treat, an adventure to one of the world's spectacular frontiers is now very achievable.
Ladakh, India.

In search of Shangri-la

Little Tibet (Ladakh, India)

Sacred mountains, monasteries, medieval villages and moonscapes.

Ladakh, the land of high passes, is a medieval Himalayan kingdom of snow-capped peaks, where whitewashed monasteries cling like limpets to high-altitude ridges. Also known as “Little Tibet”, it lies in the extreme north of the Indian sub-continent, between the sacred peaks of Nun (7135m) and Kun (7087m), and the vast Tibetan plateau to the east. The landscape is so arid, it has been compared with the moon. Here, the Himalayas tower over deserts so dry, with dust so fine, they seem devoid of life. Until, that is, you see a monastery, small as a sugar cube, dwarfed by distance and the immense backdrop of red-brown rock.

Once spotted, hours can pass before you reach this remote outpost by driving with great care up a road of hairpin bends. What awaits you is even more astonishing — hidden valleys, lush and green, irrigated by streams of melt-water from the snow-capped peaks. Peasants in traditional dress tend the fields in a scene of such abundance it almost seems indecent after so much barren wilderness. It is said that such oases were behind the myths of Shangri-la.

Ladakh has some 24 Buddhist monasteries, or gompas, and each one you visit brings a different adventure. During June and September, people from all over Ladakh come to Leh in traditional costume for polo matches, archery contests, religious rites and dances. Out of season, take warm, high-altitude clothing and a hat because the Himalayas are one of the few places on earth where you can sit in the sun with your feet in the shade and suffer sunstroke and frostbite at the same time.

+ Best time to go: May-October.

+ Contact: Peregrine Adventures (tel: 1300 854 500;www.peregrineadventures.com).

World Expeditions (tel: 1300 720 000;www. worldexpeditions.com.au).

+ Visit:www.smarttraveller.gov.aufor more on your chosen overseas travel destinations.

River safari

10-day canoe safari on the Zambezi River.

Wildlife, the Victoria Falls, World Heritage park and spectacular sunsets.

A canoe safari down the Zambezi is all about getting breathtakingly close to African game in safety. Gliding down the river, paddlers have a ringside view of animals drinking and bathing. As the mercury rises, so do the number of beasts quenching their thirst on the river bank. In October, you will feel hot and sticky, but the game will be abundant. Lions, hyenas, antelope, elephants, buffalo, leopards, zebras and giraffes are just some of the creatures you’ll encounter.

To canoe 2700km safely along the Zambezi is impossible. However, anyone of average fitness should be able to manage a 15-day paddle through Zimbabwe’s Mana Pools or Lower Zambezi national parks, areas of great scenic beauty. Each evening, camp is set up on an island in the river, safe from predators. By day, as the flotilla of canoes goes with the current, the guide will keep everyone a safe distance from any hippos. Either before or after the canoe safari, you’d be mad not to visit Victoria Falls or Lake Kariba. You may even want to go white-water rafting downstream from the falls, some of the most exhilarating rapids in the world.

+ Best time to visit: May-October.

+ Contact: Peregrine Adventures (tel: 1300 854 500;www.peregrineadventures.com).

+ Be a smart traveller: For advice on how to travel safely, visitwww.smarttraveller.gov.au. Remember to take travel insurance.

Trek to the end of the world

Patagonia, Chile, South America

Glaciers, turquoise lakes, icebergs, alpine meadows and the Roaring Forties.

Soaring almost vertically for more than 2000 metres above the Patagonian Steppe, the Torres del Paine (Towers of Paine) are three pink granite pillars that dominate the landscape of what may be South America’s finest national park. Forget the endlessly flat pampas of Argentina’s Patagonia. In Chile, this legendary region is as dramatic as any scenery on the planet. Glaciers, some of the largest in the world, shed sapphire-coloured icebergs, six-storeys high, into turquoise lakes, in an immense landscape of alpine meadows carpeted with wild flowers.

Guanacos (delicate versions of the alpaca), pumas, nandus (birds like small emus) and mighty Andean condors are all common, though pumas are rarely seen. Old-style Chilean cowboys (huasos) are often seen rounding up herds of wild horses or sitting around huge camp sites barbecuing whole sheep.

Highlights include visiting the Perito Moreno Glacier and the extraordinary pink towers of Torres del Paine. Don’t forget you need to be fit and equipped with all-weather gear.

+ Contact: Peregrine Adventures (tel: 1300 854 500;www.peregrineadventures.com).

+ Be a smart traveller: Always register your overseas travel withwww.smarttraveller.gov.auand take note of the website’s travel safety advice.

Reach back in time

The Silk Road, China and Central Asia

Ancient cities, blue mosques, deserts, nomads, caravanserai and spices.

From its birth before Christ, the fabled Silk Road has been the ancient link between East and West. For thousands of years, empires rose and fell around it, but communities along it continued to flourish. From the Great Wall of China, camel trains — packed with silk, spices, ivory, gold, exotic animals and plants — threaded their way past Xi’an and the buried terracotta warriors, through western China and the fierce Taklamakan Desert, into Central Asia and Iran (ancient Persia) and Byzantium (now called Istanbul), some 9000km away.

Alexander the Great, Genghis Khan, the Han Chinese and Soviet empires have all left their mark. The Chinese section of the Silk Road is an epic journey in itself and visits desert oases, sacred lakes, Buddhist caves full of frescoes, imperial tombs, pagodas and the cities of Lanzhou and Kashgar. Crossing into Central Asia takes you on to the fabled cities of Tashkent, Samarkand, Bukhara and Khiva.

Today, Samarkand’s Registan Square is bounded by three of the finest Islamic buildings on earth, including a giant blue mosque. It is a city where ancient buildings are bordered by modern highways and clunky Soviet architecture. Little Khiva, deep in the Kyzylkum Desert, is a jewel with turquoise-tiled monuments. Bukhara, with its avenues of twisted mulberry trees and ancient bazaar, is where Genghis Khan declared himself the Scourge of God, before killing every male taller than the butt of a whip. In Tashkent, there’s an open market that sums up today’s silk route. Here, you’ll find soap from Iran, shampoo from the Gulf, plastic goods from China, guns from Afghanistan and Soviet medals, alongside spices, nuts, rice and dried fruits. Take gear for hot deserts and chilly mountain passes.

+ Contact: Peregrine Adventures (tel: 1300 854 500;www.peregrineadventures.com).

+ Be a smart traveller: For travel advice, visitwww.smarttraveller.gov.au.

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August on the road with The Weekly

Jeane from Revlon gives beauty tips on the road.

Catch up with the road train as it heads from the Top End across Queensland.

Coming to Cairns

Catch the Nine Network’s Today show team in action on Friday, August 31, from 6am on the Cairns Esplanade. From 9am, The Weekly team will entertain you with food demonstrations, beauty makeovers, fashion parades, interactive finance workshops, important health information and a live performance by country singer Felicity Urquhart and others.

A helping hand

The Commonwealth Bank, as part of its Community Spirit program, has donated to a charity in each of the towns the road train has visited, contributing more than $40,000 since January. The road train has also teamed up with the National Breast Cancer Centre to provide information on breast and ovarian cancer, as well as supporting Australia’s Biggest Morning Tea, Relay for Life, Clean Up Australia Day and Smile Day. We’ve also been joined by Lions, Country Women’s Association and Rotary groups around the country, which have provided barbecues and morning teas.

What’s on: Young Australian of the year

Visit the road train in Cairns to see Young Australian of the Year, Tania Major, who will talk candidly about her experiences and the issues facing the welfare of young indigenous Australians. To make a nomination for the Australian of the Year 2008, visit a Commonwealth Bank branch or go to www.commbank.com.au/aoy. Nominations close August 31. The Commonwealth Bank is proud to be the major sponsor of the Australian of the Year Awards, helping to recognise those in our community who make us proud.

Welcome aboard!

The road train is on the move again from Darwin, heading through Queensland to the coast. By the end of August, it’ll be in Cairns welcoming some special guests.

  • Mount Isa, Sunday, August 19

11am-1pm: Mount Isa Civic Centre lawns, West Street.

  • Longreach, Wednesday, August 22

11am-1pm: Australian Stockman’s Hall of Fame, Landsborough Highway, Longreach.

  • Emerald, Saturday, August 25

10am-1pm: Under the giant sunflower painting at Moreton Park, corner of Capricorn Highway and Dundas Street.

  • Port Douglas, Wednesday, August 29

10am-1pm: Market Park.

  • Cairns, Friday, August 31

6am-9am: Today show, then The Weekly team, 9am-3pm, on the Esplanade.

For details of road train locations and times, visit our website at www.aww.com.au/roadtrain or email [email protected]

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*Buying A Piece of Paris*

Buying A Piece of Paris

Exclusive extract from Buying A Piece of Paris (Scribe) by Ellie Nielsen, the Great Read in the August 2007 issue of The Australian Women’s Weekly.

It’s true. I didn’t understand French meat. And what I wanted, more than anything else in the world, was to walk into that butcher’s shop and buy a piece of paradise. I wanted to say, ‘Bonjour, monsieur’ and have Monsieur say, ‘Bonjour, madame’. And I wanted to be able to tell him, calmly and with some authority, that I would like half a rabbit (no, I don’t need the head) and a few pieces of canette (female duck’s legs) and some andouille. Whilst thanking Monsieur I would purse my lips, shrug a shoulder, and outline my weekend cooking-plans in flawless French.

Of course, this could never happen. For a start, I am not in the habit of eating rabbits, headless or otherwise. When I purse my lips I look comical or intoxicated (depending on the time of day), and I cannot speak French. I am, however, greatly in the habit of imagining myself in all manner of situations that are outside my real, everyday life. So that day, almost four years ago, as I stood at my window, willing the street below to leap up two floors and embrace me, a plan popped into my head. It was a perfect plan, one that involved daring, danger, and a ridiculous amount of money. It was a plan that would show that butcher’s shop who was who. I decided to buy Paris. Well, just a tiny bit of it. I’m not totally irrational.

My husband, Jack, doesn’t always see things the way I do. He would, for instance, prefer to listen to the cricket than to one of my brilliant ideas. We were back home in Melbourne driving to a friend’s house for Sunday lunch when Waugh hit a six, and Jack hit the steering wheel and turned the radio up even louder.

‘That’s it,’ I said. ‘You never listen to a word I say.’

‘Yes, I do.’ But his attention remained fixed on the cricket. ‘You were talking about Paris.’

I sighed rather than answered. It was mystifying the way Jack always knew what I was talking about even when he wasn’t listening. He turned the radio down a bit and raised an eyebrow at me.

‘Well’, he said, ‘I think you’re right. I think we should look at buying an apartment in Paris.’

‘What? What do you mean “look at”?’ I squinted at him. The sun was criss-crossing the car.

‘Alright. Buy one. I think that maybe we could buy one. A very small one.’

‘Really’? I let the sun embrace me. Very small was perfect. More than perfect. We could buy a very small apartment in Paris. There was magic in that sentence.

‘It’s not as crackpot as some of your ideas,’ said Jack grinning, pleased with his surprise. ‘But,’ he continued as he lent to turn the radio up again ‘it’ll be up to you. You’ll have to do all the work. See the agents. Work out the system. We’ll be there in six weeks. You can have a go at it then.’

I took my sunglasses off and smiled across at him. He beamed back at me. ‘Even our accountant thinks it’s a good idea.’

‘Wow.’

‘See,’ he added ‘I was listening.’ He turned the cricket up to screaming point.

I sat staring straight ahead thinking, this is it. This is one of those moments I’ll remember for the rest of my life.

I step outside our rented apartment on rue Vieille du Temple, straight into the noise and clamour of a big demo, a grande manifestation. I suppose it’s the actors again. I take that to be a good omen. For some reason, I feel encouraged by the sight of actors demonstrating. The street is blocked off at the rue de Rivoli end, so I turn heel and bounce down rue Rambuteau towards the Centre Pompidou. I stop bouncing outside the first real estate office I come across.

Immobilier Marais. This looks like a good place to start. Okay, let’s see what they’ve got. The window is papered with ten or twelve bad photographs of beautiful apartment interiors. These photographs are accompanied by brief descriptions of the apartments, the buildings they’re in, and the prices. Some are singled out as beautiful buildings — des beaux bâtiments. How wonderful that sounds. Good morning. I would like to buy a beau bâtiment, s’il vous plaît. Certainly, madame. I press my face closer to the window and try to decipher the rest of the text, but all I can see are the prices. They seem a lot more expensive than my study of De Particulier à Particulier led me to believe. Maybe Parisian agents’ fees are exorbitant. Well, there’s only one way to find out. I take in a big gulp of Paris’ summer sky and push open the real estate office door. After all, you can’t tell by looking at me that I’ve never done this before. Can you?

Book Club questions

  • Is Ellie’s dream a ridiculous folly that should never have been indulged by her husband or can having an ‘impossible’ dream enrich your life?

  • What do you think Ellie means by saying that although countries are all referred to as feminine (in French), Australia is “definitely a man?”

  • Given the means — and Ellie’s determination — where in the world would you purchase a second home and how do you think it would change your life?

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Stir fries

By Judy Davie

**”My family enjoys a lot of Asian dishes. I like to stir fry meat or chicken and vegies and usually add a pre made sauce with rice. As I’m trying to lose weight I don’t eat the rice but are the sauces OK?”

— Diana**

The problem with many of these sauces is that those with a low KJ value typically contain high amounts of salt (sodium) and the other sauces with less salt get their flavour from sugar and usually contain more kilojoules.

For the health of your whole family it’s important to minimize the amount of salt in their diet and for you to achieve your weight loss goal you have to decrease the number of KJ you consume. It’s too easy to ladle these sauces over food — doubling the energy intake with one nudge of the elbow.

Try to create more flavour from the food ingredients themselves so there’s less need to disguise their taste with an overpowering sauce. It’s easy to copy the fresh ingredients from the ingredient list of the sauces you use. In Asian dishes it’s likely you’ll need garlic, ginger, chilli and herbs including basil and coriander. All these fresh ingredients added to the stir fry will add flavour with fewer Kj than those found in sauces with added starch thickeners and sugar.

Lemon, lime and rice vinegar (found in Asian stores) are also great in Asian dishes and reduced sodium soy sauce combined with lemon is delicious. Make a lower KJ version of sweet chilli sauce by mixing vinegar with a little chilli and a teaspoon of sugar or honey. The beauty of making your own is you control the ingredients.

Watch out for pre made curry sauces with coconut cream which are very high in kilojoules. A better alternative is to use curry paste, a low fat yoghurt (stirred in at the end of cooking) and a teaspoon of dessicated coconut to serve.

Always check the labels before you buy a sauce and check that the recommended serving size is realistic. The table below gives you a guide to the most popular sauces.

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The Beckhams’ welcome bash

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Trend alert: Pale lips

Hollywood’s A-list celebrities have ditched sexy red and crimson pouts for nude lips in shades of beige, pink and toffee. Here’s our guide to wearing cool pale tones successfully.

  1. Prep lips — Applying pale colours to dry lips can make them look even drier and unattractive, so exfoliate and moisturise lips before applying colour.

  2. Colour code — If you have a pale, milky complexion choose beige tones with a rosy reflect. If you have an olive or Asian complexion, go for butterscotch, toffee and plum nudes. Finish with a slick of gloss.

  3. If you can’t find the perfect pale lip colour, apply your normal concealer over your lips, then apply a clear gloss. The natural colour of your lips will come through for a perfect shade.

  4. Keep your colour on longer by outlining lips with a nude liner. Blend the edges with a cotton bud, then apply lip colour. Blot with a translucent powder to lock in colour.

  5. Applying a colour that’s too matte can be ageing and unattractive. If you’ve made the wrong choice, mix a little clear gloss with your lipstick before applying.

  6. Remember the golden rule — pale lips need to be teamed with smoky eyes and lashings of mascara. Blush will also prevent you looking washed out.

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Laser hair removal

Laser hair removal

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