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November 22, 2006

New research on Omega 3 and exercise

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The news seems to be getting better and better about Omega 3. Not only are they a confirmed heart health friend, they’re also being widely studied for their benefits on mental well-being, arthritis management and behaviour problems in children. But there’s also exciting news in the area of exercise, especially for anyone who wants to get an extra boost out of their workouts.

What is Omega 3?

Omega 3 is a type of essential polyunsaturated fat found in plant sources such as canola oil, linseeds, walnuts and oily fish. However, it’s what’s known as the ‘long chain’ Omega 3 that is the most efficiently used by the body. Long chain Omega 3 is sometimes referred to as DHA, EPA and DPA. And oily fish and seafood are the best place to find them.

What’s the link with exercise?

It seems that the health benefits of long chain Omega 3 are likely to be enhanced when combined with other features of a healthy lifestyle — such as regular exercise. Presenting at a recent symposium on Omega 3, Professor Peter Howe from the University of South Australia said, “Long chain Omega 3 contributes through multiple mechanisms, particularly circulatory and metabolic, to help maintain adult fitness”. In one study on AFL football players, Omega 3 supplements given over 5 weeks were shown to reduce exercise-induced heart rates and triglyceride levels (a type of ‘bad’ fat) in the blood. There’s still more research needed, but it looks like footballers — and the rest of us — should certainly be going fish!

What’s the best approach to getting Omega 3 in your diet?

Health authorities and leading scientists are telling us that we are not getting enough Omega 3. There are new recommendations on Omega 3 intake with optimal levels given as: 430mg per day for women and 610mg per day for men. Going for three serves a week of seafood or oily fish like mackerel, salmon and sardines is a great approach, as well as looking for foods supplemented with Omega 3.

You’ll find more info about Omega 3 at www.omega-3centre.com.

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November 22, 2006

Help for heartburn

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Before you reach for an antacid tablet, try these three natural remedies:

Press the point

Acupressure is a quick way to stop acid rising into your oesophagus. To find the right point, place two fingertips about four inches above your navel. Gently press on this spot until you feel relief.

Line your stomach

Certain herbs produce mucilage, a thick, sticky substance that, like saliva, coats your digestive tract and forms a protective barrier that neutralises the acid. One is licorice tea (Glycyrrhiza glabra), which has also been shown to inhibit the growth of bacteria; another is slippery elm powder (Ulmus fulva). Drink the tea or add the powder to water and sip.

Try homoeopathy

Take Pulsatilla if you suffer from acid reflux after eating fatty foods, or Nux vomica if you are easily irritated and your back and neck muscles feel tight.

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November 22, 2006

Natural hangover cures

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When you drink too much alcohol, your liver — which is responsible for detoxifying your body — is overwhelmed by dealing with the breakdown product, called acetaldehyde, and that’s what creates the horrible feeling. The other main reason is dehydration, because alcohol robs your body of water. In addition to time-honoured ploys such as eating before you drink and avoiding salty snacks which make you thirstier, try these morning-after ideas:

Face up to food

Try toast and jam (the sugar helps your body burn alcohol faster), or drink clear vegetable soup to replace the salt and potassium your body has lost.

Bark back

A headache is part of the territory that goes with a hangover, and willow bark (Salix alba) tablets are a natural alternative worth trying. It contains a form of salicylate, the same active ingredient you find in aspirin.

Take zinc and B-vitamins

Zinc helps your body to make alcohol dehydrogenase, an enzyme you need to metabolise alcohol; plus, drinking too much booze drains your body of the valuable B-group vitamins.

Get herbal help

Herbal bitters are a traditional remedy for that green, liverish feeling; mix a teaspoonful in a glass of water and sip slowly. Chamomile and peppermint teas are soothing. And — before you go out and do it again — take milk thistle (Silybum marianum) tablets to protect your liver from the onslaught.

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November 22, 2006

Take time out, yoga-style

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When you’re uptight and pressed for time, this simple yoga posture will offer you instant rest and a recharge — even at your desk.

Sitting in a chair with your knees bent and feet flat on the floor, lean forward with your trunk and rest your head and arms on a desk or table. Tuck your arms under your head for support and then turn your head one way, closing your eyes. Making sure you’re comfortable, begin to breathe for at least five slow inhalations and exhalations. Then turn your head the other way and do the same. Stay in this position for two to five minutes before using your hands to help you slowly sit up.

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November 22, 2006

Strengthen your shopping muscles

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Deck the halls — and hit the shopping mall — without straining your back. This exercise targets upper and middle back muscles, that tire quickly when you’re on your feet all day, and helps increase endurance to maintain good posture and reduce the risk of injury to your back.

Holding a 2kg weight in each hand, stand with your feet hip-width apart. (No handweights? Grab two two-litre milk or juice bottles from the fridge.) Bend your knees and hinge forward to the floor until your back is parallel to the floor and your torso forms a straight line from head to hips. Let your arms hang toward the floor in line with your shoulders, palms facing in and abs pulled in.
Maintaining this position, squeeze your shoulder blades down and together, then bend one elbow back toward your rib cage. Keep your hips and shoulders squared. Straighten your arm to starting position and repeat with your other arm. Repeat 10 times.

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November 22, 2006

Great escapes: Gold Coast theme parks

Queensland's theme parks are a great way to entertain the whole family on holidays. Dreamworld, Space Walker and Sea World will turn everyday reality into fantasy.

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Home to the world’s first spectacular theme parks, Southern California has been the dream destination for generations of children around the world — a fantasy land where fairytales and iconic Hollywood films first became 3D, where roller-coasters grew into structures the size of space stations and speed never impressed unless it was measured in G-forces.

Now, some of these awe inspiring experiences can be found on Queensland’s Gold Coast. Theme parks such as Dreamworld, Space Walker and Sea World will switch on your adrenaline big time, turn everyday reality into fantasy and take you on journeys through oceans or across space.

Dreamworld

Dreamworld Pwy, Coomera

Kids at Dreamworld

Tel: 1800 073 300; www.dreamworld.com.au

Prices: Adult, $62; child, $40.

Getting there: The park is one hour’s drive from Brisbane Airport and 40 minutes from Gold Coast Airport. It’s located adjacent to the M1 Pacific Mwy (exit 54) at Coomera, just 30 minutes drive from Surfers Paradise and 45 minutes drive from Brisbane city.

A paradise for adrenaline junkies, Dreamworld claims to have some of the tallest and fastest rides in the world, including The Claw, Tower of Terror and Wipeout. By and large, these are tailored to suit the tastes of teen and 20-something daredevils, but even the youngest children are catered for in areas such as Wiggles World — complete with Captain Feathersword’s ship, a ride in the Big Red Car and a Fun Spot Activity Centre to Wiggle away your day.

For animal lovers, there’s Tiger Island, where white and gold Bengal tigers play, wrestle and swim with their handlers every day. The youngest of your brood will revel in Farmyard Friends, where they can gently handle and even bottle-feed newborn kid goats, lambs and piglets.

Infinity

Chevron Renaissance Centre, Surfers Paradise

Infinity, Surfer’s paradise

Tel: (07) 7 5538 2988; www.infinitygc.com.au

Prices: Adult $23.90, child $15.90.

Getting there: It’s right in the centre of Surfers Paradise on the corner of Surfers Paradise Blvd and Elkhorn Ave.

It’s called Infinity, but it only takes about 30 minutes to experience — and that’s the beauty of it. Feels like you’ve been wandering around the 20 multi-sensual environments filled with special effects, atmospheric sound fields and electronic music for eons. Using a combination of darkness and futuristic lighting, Infinity fools the brain into seeing extraordinary illusions. Experience infinite space in the Recessional Corridor, get gloriously lost in the Electron Maze or just marvel at the Star Chamber.

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November 22, 2006

Reshape your brows

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Question

My brows need shaping, but I have no idea how to do that to suit my face. Can you help?

Renee, Vic.

Answer

Beautifully groomed eyebrows can make a huge difference to your appearance. Estée Lauder brow specialist Diana Schofield from the Estée Lauder Brow Bar at Myer, Sydney, says, “The most important rule for achieving the right shaped brows for your face is to imagine three straight lines all starting from the outer edge of your nostril. The first runs past the inner corner of your eye; this is where your brow should start. The second runs past the outer corner of your eye; this is where your brow should finish. The third runs past the outer edge of your pupil; this is the highest point of your arch.”

Try not to dramatically alter the natural shape of your brows and beware of being too tweezer-happy — eyebrow hair is sensitive and repeated plucking can permanently damage the roots. If your eyebrows need more definition, use a brow powder or eyeshadow in a shade that matches the colour of your eyebrows. Apply the powder with a soft wedge-shaped brush or a thin liner brush and begin at the inner corner of your eyebrow and sweep the powder across the brow using feathery strokes. “Another option,” says Diana, “is to see a brow specialist to get the perfect shape and then it’s easier for you to maintain by yourself.”

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November 22, 2006

Eye-popping advice

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Question

I have small, deep-set eyes. How can I make them look bigger?

L. Tran, West Perth, WA

Answer

Make-up artist Napoleon Perdis says, “When it comes to making up your eyes, aim to keep them fresh and open in appearance. It is best to use highlight colours, such as pearls and shimmers [try Napoleon Perdis Ultra Pearl in Sand Beige], as opposed to dark and matt colours, which will make the eyes appear smaller. You may add some shade to the outer edges to give length to the eye, but keep it simple. Curl the lashes to open the eyes and apply two coats of mascara, concentrating on the outer corners. False lashes are great for making the eyes appear larger. Plucking untidy eyebrow hairs can open the space more as well.”

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November 22, 2006

Hair loss help

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Everyone experiences daily hair loss to some degree — it’s part of the normal hair cycle, which goes through growth and resting phases.

According to David Salinger, director of the International Society of Trichologists (hair and scalp specialists), we lose an average of about 60 to 70 hairs each day. While this is completely normal, he says that a change in the rate of hair loss may be cause for concern and should be investigated by a professional.

“Your hair does reflect your health and most excessive hair loss relates to something wrong internally.” A hormone imbalance, underlying disease or certain medications may cause more than normal hair loss. So, to maintain ultimate hair health, David suggests eating a balanced diet and exercising regularly. Aim to eat protein at every meal because it is essential for good hair growth. Minerals are also important, so if you want to take a supplement, a good multivitamin and mineral could be beneficial. Also, “low iron levels are a common cause of hair loss” for women, David says, “so have your iron levels tested if you’re concerned.”

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November 22, 2006

How not to overcook your Christmas cake

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Question

It’s that time of year and I’m busy in the kitchen preparing Christmas treats galore, however, I’m having trouble achieving the perfect Christmas fruit cake. After it’s cooked, I find that the bottom of the cake is burnt and the top of the cake has large cracks in it. Can you tell me what I’m doing so wrong?!

Answer

It sounds like all of your problems have been caused by a very hot oven. Fruit cakes will burn on the bottom or crack on top if they’re baked at too high a temperature. Make sure you set your oven to the exact temperature given in the recipe. The burnt bottom can also occur if the cake is wrongly positioned in the oven. Or if the pans are lined incorrectly. Fruit cakes require protection during long, slow baking times. Cakes that are 22cm or smaller require three thicknesses of baking-paper lining. Larger cakes need one or two sheets of brown paper and three sheets of baking paper.

Pics: Rob Shaw/ bauersyndication.com.au

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