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Lifestyle tips to beat osteoporosis

Milk, a great calcium builder

Bone up on calcium

The key to healthy bone habits is to ensure you’re getting your daily requirements of bone-building nutrients such as calcium. Most adults need 1000mg of calcium each day (roughly three to four dairy serves), with an additional 300mg for men over 70, women post-menopause and adolescents having growth spurts. Dairy products are an excellent source of calcium as they are convenient, offer many other important nutrients and contain easily absorbable calcium. The Australian Dietary Guidelines now recommend reduced-fat varieties for most people over the age of two as they contain less saturated fat and have higher amounts of calcium. If you are lactose intolerant, vegan or don’t like dairy products, there are many other good sources of calcium available, such as calcium-fortified soy, the edible bones in fish, green leafy vegetables and, to a lesser extent, some nuts and seeds.

Get enough vitamin D

The other nutrient important for strong bones is vitamin D, which helps the body absorb calcium. Vitamin D is found in egg yolks, saltwater fish, butter, margarine and fortified foods — especially dairy products like some milk and yogurt. But the best source is sunlight, so try to get a little outdoor exercise each day.

Keep a healthy weight

Pressure to be thin often leads to excessive dieting and eating disorders. This often results in a loss of menstruation and a diet lacking in calcium. Aim to be a healthy weight and if your menstruation ceases, see a doctor.

Exercise right

Exercise helps keep bones strong and reduces the chance of injury. Weight-bearing exercises (such as jumping, skipping, aerobics or netball) and strength-training exercises (such as pump or circuit classes) are the best types of exercise for strong bones. It is good to do a variety of exercises so that stress is placed on a variety of bones and muscles, for example, tennis players have more bone strength in their dominant arm.

Watch the calcium sappers

Too much salt (sodium), caffeine and alcohol are associated with decreased bone density and increased risk of bone fractures. Too much sodium in the diet can cause calcium to be excreted from the body, so it is important to choose low salt foods to help protect your bones. High alcohol, caffeine and cola/soft drink intake have also been associated with lower bone mineral density.

For great tasting recipes and more information on maximising your wellbeing, pick up a copy of the Women’s Weekly Cookbook — Wellbeing: Healthy Eating — Foods that Fight Back.

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Walk those sneezes away

Walking, a great way to keep fit

We all know that regular physical activity has a long list of benefits — enhanced flexibility, strength and energy levels, healthy weight management, improved blood pressure, blood sugar and cholesterol levels, better sleep patterns and decreased risk of lifestyle diseases. While researchers have always believed that fit people are also well people, there was little research on this available until recently.

Common cold and exercise

In a new, large randomised clinical trial published in the American Journal of Medicine, researchers found some evidence to support the view that regular exercise helps keep the sniffles at bay. The study on postmenopausal women showed that those who undertook regular moderate exercise (such as brisk walking) had about half the risks of getting colds as those who didn’t exercise.

While this is great news and more reason to get up and keep going in the colder months, researchers are quick to point out the limitations of the study, including differences in self-reporting cold, flu and respiratory symptoms.

Boost your immunity

As well as talking to your GP about a flu vaccination, you can also help ward off winter bugs by building strong immunity through the right diet. Go for these known immune-boosting foods:

  • Yogurts with abc cultures or probiotics

  • Three to four lean red meat meals a week for iron and zinc

  • Two fish meals a week, especially oily fish, with omegas or foods fortified with DHA omega 3

  • Adequate, but not megadoses, of vitamin C from kiwifruit, oranges, tangelos, berries and juices.

And last but not least, don’t forget the power of sleep. When you rest and recharge your body, you give your immune system a better fighting chance.

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A cleaner, greener home

Energy-saving lighting

Want to make your home more environmentally friendly? Here are our top 10 tips for energy-efficiency.

  1. Check your insulation

Proper insulation will keep you warmer in winter and cooler in summer. Choose biodegradable cellulose or wool instead of fibreglass or polyester. In winter, place draught strips around doors and hang close-fitting curtains over windows. Install awnings, eaves or blinds to block strong summer sun. For more ideas, visitwww.energysmart.com.au.

  1. Buy energy-efficient appliancesEnergyrating.gov.auwill tell you how many kilowatts per hour or year your appliances use. For example, combination units like CD-DVD players use less energy. Switch off appliances at the wall when they’re not in use. Hang clothes on a line instead of using a drier; this can cut greenhouse gases by about 3kg per load.

  2. Consider converting to solar power

Government rebates are available to people who use renewable energy systems: visitwww.ata.org.auandwww.anzses.orgto learn more.

  1. Replace standard bulbs with compact fluorescent lamps (CFLs)

These last 10 times longer and use 75 percent less energy. Avoid fittings requiring multiple bulbs.

  1. Maximise natural light

Put work areas near windows and install skylights or tubes in dark, poky spots.

  1. Put solar-powered lights along paths and driveways

Solar-powered lights don’t cost a thing to run.

  1. Take shorter showers

Fix leaking taps immediately. Never run a washing machine or dishwasher unless it’s fully loaded. Don’t use hot water if you can use cold.

  1. Update your hot water system

If you’re updating your hot water system, gas or solar are cheaper alternatives and produce half the greenhouse gas of electricity from coal-powered stations.

  1. Install at least one rainwater tank

New designs include flexible plastic tanks that can fit in tiny spots, such as under floors and decks.

  1. Buy water-using appliances with star or AAA rating labels

The more stars or As your washers have, the better. Visitwww.wsaa.asn.aufor more information. Install water-saving shower heads and tap flow regulators. A dual flush toilet cistern will reduce water use by one third. Most water authorities offer rebates for buying these devices.

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Married or single: who’s healthier?

Can marriage make you healthier?

According to the latest research, getting hitched improves your physical and mental health — if you’re a man, that is. In a study from the University of California which was published in the journal Cancer, researchers found that, compared with single guys, married men described themselves as enjoying better psychological and physical health and being more optimistic about their lives. The study also found that married men who had serious illnesses like prostate cancer recuperated more quickly and claimed to experience less pain and stress during their treatment. One of the study’s authors, Dr John Gore, explains: “From paying bills to eating better to going out more, life is less stressful when you’re in a happy and productive partnership.” Men with partners were also less likely to have unhealthy habits, such as smoking, drinking too much or eating too many fatty foods because, says Gore, “they’ve got someone in their corner who’s looking out for them.” Divorced or widowed men, on the other hand, ate fewer vegetables and more fried foods, drank more alcohol and had double the risk of suicide.

Are you planning to get hitched or is your relationship on the rocks? Check out this great online relationship guide.

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Ask Dr Kerryn Phelps

Professor Kerryn Phelps

This month, we’re launching a new service, in partnership with our medical expert Professor Kerryn Phelps, called Ueathealthy. Developed by Kerryn and her partner, Jackie Stricker, Ueathealthy is an online health food store catering to those suffering from food allergies, such as Coeliac disease, wheat intolerance and diabetes. It offers a range of healthy products, including organic, gluten-free and biodynamic whole foods, with delivery to anywhere in Australia. To order, visit www.ueathealthy.com.au.

In conjunction with the launch, Dr Kerryn will be online this month to answer your questions about health foods and allergies. Just email [email protected] and she’ll answer them on our website.

Here are some questions she’s already received:

What’s all the hype about antioxidants? How are they beneficial and how do I increase my intake?

Antioxidants are natural substances produced in our bodies or obtained from the foods that we eat — in particular, plant foods such as fruits and vegetables and wholegrains. They act by helping the body rid itself of harmful free radicals which attack the body’s cells and are produced by normal bodily processes such as aging and by external sources such as pollutants. Free radicals may cause damage leading to heart disease, cancer, cataracts and arthritis, and the consumption of antioxidants can slow down this process.

Vitamins C, E, Beta carotene (which is converted to vitamin A) and folate are all antioxidants. You can also find them in some minerals, such as selenium, copper, zinc and manganese. Phytochemicals, the chemicals found in plant foods, also have antioxidant properties.

What are omega-3 fatty acids and how can they improve health?

Omega-3 fatty acids are polyunsaturated fats found in fish and seafood and in several plants and plant oils (such as canola, linseed and walnuts).

Several studies have shown that omega-3 fats can be beneficial in helping to reduce risk factors of heart disease such as triglyceride levels and blood clotting.

Omega-3 fats have also been shown to be beneficial in inflammatory diseases such as rheumatoid arthritis and are important for brain and visual development in babies.

Recent studies have also found evidence of the potential therapeutic benefits of omega-3 fats in the treatment of depression, so the regular inclusion of fish in the diet (two-three serves/week) or omega-3 supplementation can be very beneficial to your health.

Is there any evidence for greater nutritional value of organic foods compared to conventional foods?

Organic food refers to food which is grown and produced without the use of synthetic chemicals such as pesticides and fertilisers. Organic foods are not genetically modified and are free from pesticides and growth promoting substances such as steroids, hormones and antibiotics. Organic farming is also concerned with protecting the environment by conserving water, soil and energy, and using renewable resources and natural farming cycles.

There have been a number of studies comparing nutritional content of organic and conventionally grown foods and most have shown no significant differences in key vitamin and mineral contents. However, research has shown that, although the differences are small, organic food may have nutritional benefits over conventionally grown foods. These include:

  • lower levels of harmful nitrates

  • higher vitamin C levels (although this may be because of lower fluid concentrations in organic foods)

  • higher levels of phytochemicals such as lycopenes, flavonols, and polyphenols (naturally occurring plant chemicals that have several health benefits and protect against chronic disease)

  • higher levels of selenium

Other benefits of organic foods include improved taste (particularly in apples, carrots and tomatoes) and environmental benefits.

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How to get the best pastry

Apple pie

Question

I have a recipe that asks me to “blind bake” my pastry. What is blind baking?

Answer

Blind baking is a cooking term to describe baking sweet or savoury pie shells or pastry cases before the filling is added. If a filling does not need to be baked or is very wet, it may be necessary to “blind bake” the unfilled shell. Blind baking ensures that the pastry doesn’t become soggy and unpleasant to eat after adding and/or baking the filling.

To blind bake, ease the pastry into a pan or dish, place on an oven tray; line the pastry with baking paper then fill with dried beans, uncooked rice or “baking beans” (also called pie weights). Bake according to the recipe’s directions, then cool before adding the filling.

Pics: Rob Shaw/bauersyndication.com.au

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Bindi, Jungle Girl: Crocodiles

Bindi with a baby croc

If you’ve always wanted to know more about animals, Bindi Irwin is the little girl to ask. Each month, Bindi will write about a different animal and answer readers’ questions in the magazine.

In May, Bindi tells you all about the crocodilian family and how keen she is to help them survive.

Pick up a copy of the May issue of The Australian Women’s Weekly to read more about crocodiles and see below for information on how to ask Bindi your most pressing wildlife questions.

Answer

Good question, Sam. They don’t eat exactly the same food. Freshwater crocodiles eat smaller things, such as fish and insects, and saltwater crocodiles eat bigger things, such as small reptiles and mammals. It also depends on their size and the availability of food. Here at Australia Zoo, they all eat similar food, just the portion size varies.

Got a question for Bindi? Send it to Ask Bindi, The Australian Women’s Weekly, GPO Box 4178, Sydney NSW 2001 or send an e-mail to [email protected].

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Terri Irwin’s Mother’s Day makeover

Terri, Bindi and Robert Irwin

Facing her first Mother’s Day without her husband, Steve, by her side, a still grieving Terri Irwin opens her heart to Michael Sheather and enjoys being made a fuss of when The Weekly gives her a glamorous makeover.

Photography by Graham Shearer. Styling by Jane de Teliga.

For Terri Irwin, every day is a struggle. In public, she puts on a brave face, but, behind the smile, the upbeat persona and the positive attitude is an overwhelming and ever-present sense of loss. Though some of the raw pain that followed Crocodile Hunter Steve Irwin‘s tragic death eight months ago has receded, barely a day has passed that Terri hasn’t wept or longed to hear her husband’s voice or feel his touch.

And yet Terri also feels that she has come a long way since September 4, when she received the dreadful news that Steve, 44, was dead, his heart pierced by a stingray’s barbed tail while filming a documentary on Batt Reef in Queensland. During the intervening months, Terri has found the strength to take on Steve’s conservation mantle and his mission to spread the word about our fragile ecosystems and the importance of animals to an audience that now spans the globe.

“It’s very strange to be eight months down the track from Steve’s death,” says Terri, 42. “It’s hard to get my head around the idea that, with time, you start coping better, because what often isn’t spoken of is that when you lose someone, as time passes, you miss them more and more, not less. I miss Steve now more than ever.

“I’m happy to take time to honour my grief, but I have so many things that I would like to accomplish. Steve always used to say, ‘You don’t know how long you are here.’ I try to keep that in the back of my mind. My grief comes very easily, but I keep putting one foot in front of the other. I’m quite surprised that eight months on, in some respects, it is harder, but I am a determined woman and I am seeing some accomplishments already in what Steve hoped for.”

Read the whole story and see Terri as you’ve never seen her before, only in the May 2007 issue of The Australian Women’s Weekly.

If you’re looking for more Irwin action, check out the latest Ask Bindi — where Bindi Irwin answers your wildlife questions in the pages of The Weekly — and read our online tribute to Steve Irwin.

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*The Scandal of the Season*

The Scandal of the Season

EExclusive extract from The Scandal of the Season (Random House Australia) by Sophie Gee.

Arabella Fermor was looking at herself in the glass, considering on which side of her cheek the morning’s beauty patch should be placed. She stepped back so that Betty, her maid, could tighten the robings on her stays. Arabella’s lapdog, Shock, got up from his basket, gave himself a rousing shake, and trotted around to the other side of her bed. When Betty had made the last adjustment to her gown, Arabella picked the dog up and carried him down the stairs, leaving the room in disarray behind her. A footman gave Arabella her hooded mantle in the hall, and she wordlesly handed him Shock in return. Immediately he passed the animal on to another servant, and went to help Miss Fermor into the carriage.

Arabella, known to her friends as Bell, was blessed with an almost perfect face and figure — and had been told as much from the earliest age. But in spite of this, Arabella had not allowed her loveliness to be the ruin of her character. She had long known that she was very pretty, but that knowledge had not distorted her powers of perception or understanding, with the result that at the age of 22 she combined beauty and cleverness in almost equal parts.

She was well educated, having been provided as a child with a governess, and afterwards with some expensive years at a convent school in Paris. And yet it was not formal education that made Arabella remarkable. She was distinguished rather by her capacity for observation and judgement, and for these she relied not on books and learning but upon life itself. Here again Arabella had been lucky. Her parents had taken up residence in a town house in the smart London parish of St. James’s, and granted their eldest daughter as much access to life (at least as it was lived in this small corner of the world) as she ever could have wished for. Arabella had good manners, excellent conversation, and highly developed powers of social observation. She was, therefore, uniquely positioned to put her talents to the use for which they had been cultivated: the acquisition of a rich husband.

Arabella was in London when she received the letter from her cousin Teresa announcing that she and Martha were coming to town. Teresa and Arabella had been in Paris at the same time, and Teresa had greatly admired her cousin’s worldiness and sophistication. Back in England, they had continued to meet periodically, tied by bonds of family and religion, but they had never been intimate friends. Teresa spent almost all of her time with her sister, Martha; Arabella was several years older than her own sisters, and saw very little of them. Neither did Arabella spend much time in her parents’ company, busy as they were with social preoccupations of their own. She enjoyed being self-reliant, pursuing her life in London largely independently of her family and childhood friends. It had long been her intention to make a glittering match, to become the envy of the close-knit Catholic circles that she had always found so stultifying. But after two seasons in town she had met no one to inspire the kind of passion that she yearned to feel, and she had found herself withdrawing from romantic intimacies that she knew most girls would have been delighted to entertain. She had met rich men; she had met handsome men. But she had not fallen in love.

When Teresa’s letter arrived Arabella at first thought little of it, but as the days passed she found herself looking forward to her cousin’s arrival much more eagerly. In spite of her many diversions, in spite of her enviable independence, she had grown bored. Arabella did not imagine that Teresa herself would provide the variety and change that she sought, but it did occur to her that, in showing her cousin the town, she might encounter new scenes to refresh her world-weary gaze.

So it came about that on a Friday morning, when the Blount sisters had been in town for a few days, Arabella had dressed early and was stepping into her carriage, preparing to collect Teresa for a trip to the shops at the Royal Exchange.

The coach drew up outside the town house in King Street where the Blounts were staying, and after a minute or two Teresa came out of the house.

Arabella greeted her, kissing both cheeks.

“Hello Bell,” Teresa replied. “How glad I am to see you.” She looked at her cousin appraisingly. Arabella was just as handsome as ever, she was disgruntled to note.

Arabella saw the glint of envy in Teresa’s eye, and wished that she did not feel so gratified by it. “Where is Martha?” she asked.

“Abroad with our aunt and mother,” said Teresa. “They are gone to visit Mrs. Chesterton, exactly the sort of tiresome thing that Martha likes to do. Your gown is handsome, Bell,” she said. “Is it the one you wore at Mapledurham when I saw you last year?”

Arabella had noticed before that her cousin became competitive whenever she felt ill at ease.

“I haven’t had that gown for quite some time,” she answered. “This is another in a newer style, without flounces.” She straightened out the lace fringe of her sleeve. Better pay Teresa a compliment in return. “Your hair looks well, Teresa. I supposed that your aunt’s maid helped you put it up.”

“Not at all,” said Teresa. “Martha and I brought our maid to town.”

“Ah!” Arabella raised her chin in assent. That explained why her cousin’s hair had been done in such an old-fasioned style. She wondered whether she ought to point it out to her, delicately of course.

But the carriage turned from Cheapside into Cornhill, and both girls were distracted by the sight of the Exchange. Teresa forgot her envy and unease, and gave a gasp of excitement. “What a magnificent building!” she exclaimed. “I had quite forgotten.”

Their coach was dwarfed by the immense stone front of the façade, its high arcades and columns reaching skyward beside a great foral arch. The massive windows of the first floor stretched towards a noble balustrade, and high above the whole was the tiered clock tower, piercing the sky like the dome of a cathedral and chiming out the hour of noon across the city.

As Teresa swung the carriage door open, sound and smell assailed her forcefully. Here at last! In London, on a glorious morning, the whole visit stretching before her. She caught the jingle of the muffin man’s bell as he pushed through the crowd with a tray of hot cakes. A heavy thump as bales of cloth were thrown down from a cart. The stamp of hooves on the muddy straw when the carriages stopped, steam hissing off the horses’ backs. A constant shrill of whistles from messenger boys. She could smell chestnuts roasting and the acrid smoke of the braziers; the spice of warmed cider; the piercing stink of fresh dung. She stood on the step of the cab, her breath misting in the cold air as she took in the scene. Then she jumped down to the pavement, thrilled to be in town and determined to make the outing a success.

Book Group Questions

  • Was it love alone that made Arabella risk her reputation to have an affair with Lord Petre?

  • Did Lord Petre really love Arabella or was he always going to bow to his parent’s wishes?

  • Was Alexander Pope’s role in the affair entirely innocent?

  • Was being a woman then a lot more difficult than it is today?

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New book taints Diana’s memory

  • Diana pursued Prince Charles and was more interested in his royal title than in the man himself. When asked by her mother if she loved him or loved ‘what he is’, she replied, “What’s the difference?”

  • Charles’s former flame Sabrina Guinness claims Diana was “all over” Charles prior to their courtship. “She was flirting, she was giggling … sitting on his lap.”

  • Diana had two “assignations” with Charles on the royal train before they were married, but leading up to the wedding she worked with the palace to maintain an image of virginity.

  • Diana did not throw herself down the stairs while pregnant with William. She only stumbled, and later made up the story as a way to gain sympathy.

  • After her divorce, she was looking for a wealthy and powerful husband “with a Gulf-stream jet”. She had no intention of marrying Dodi Fayed and instead had her sights set on American financier Teddy Forstmann.

  • Before her death, she and Prince William fought about her relationship with Dodi.

Portions of the book are to be printed in UK Vanity Fair next month and publishers have already coughed up a £1million advance for its full publication.

In a bitter blow to the royal family, the book is due to go on sale in mid-June — just two weeks before the 10-year memorial concert planned by Diana’s sons William and Harry.

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