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Healthy sandwiches

Judy Davie

By Judy Davie

“I was wondering if you had any healthy sandwich ideas?”

A healthy meal consists of vegies, a serve of protein, some good fat and some low-GI, high-fibre carbohydrate. Your sandwich should be constructed similarly.

The bread should be your first consideration and makes up the low-GI, high-fibre component of the meal. Best choices include wholegrain, wholegrain sourdough, wholemeal lavash, wholemeal pitta bread and mountain bread. If you are buying your sandwiches from a sandwich store near work and they don’t have any of these options, it’s worth taking your own bread along, as compared to most commercial processed bread, all these choices have a lower GI and many more nutrients, including protein, B vitamins and fibre.

The next thing to consider is how to moisten your sandwich. Avocado is definitely the best choice here as butter is high in saturated fat and the margarines used in many sandwich shops are usually cheaper brands containing trans fats — dangerous substances which simultaneously increase LDL cholesterol (the bad stuff) and lower the good HDL cholesterol.

While it may have a high fat content, avocado is a good monounsaturated fat and is rich in B vitamins and vitamin E. It will help reduce high blood pressure and the signs of premature aging.

If you don’t like avocado, you could pep up a sandwich with a preservative-free hummus, beetroot or eggplant dip. Mustard and horseradish can also be used but do steer clear of mayonnaise. Whole egg mayo is very high in fat and commercial mayos are full of all sorts of other unhealthy food additives.

Choose from a range of protein choices — some healthy options include egg, tuna, salmon, low-fat ricotta, falafel, chicken and beef. Avoid single cheese slices and processed meats as these contain food additives with known health risks.

Finally add the salad, the more the better: tomato, grated carrot, sprouts, lettuce, onion, beetroot … With a quota of five serves of veg a day as the requirement for great health, it’s a perfect opportunity to make up two of your serves.

At the end of the day there are literally thousands of sandwich combinations and when you use any of the options above, they’re all healthy and delicious.

Some favourite choices

Vegetarian: Wholegrain roll, hummus, tabouleh, tomato, falafel

Falafel are deep-fried but can be made at home and baked — for recipes using falafel, visit www.thefoodcoach.com.au

Fishy wrap: Barley mountain bread, avocado, tuna, tomato, rocket, grated carrot, Spanish onion, capers

Meat lovers: Wholegrain sourdough, horseradish, grated beetroot, lean beef, lettuce, sprouts, shallots

Chicken and chive sandwich: Wholegrain bread, chicken, low-fat cottage cheese, chives, avocado, tomato, cucumber

Mix the chicken, cottage and chives together with seasoning and spread over the bread with the other ingredients on top.

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I fell in love with my parish priest

My eighteenth year was a very good year. Not only were my hormones raging more then ever before, but my pimples had decided to leave me. My eyes glowed, my hair shone and my body began to blossom into that of a young woman.

I had just finished the Year 12 exams and it was suggested I start looking for some part-time work during the holidays. My father had tried to persuade me to get some type of job in the church over the summer break. Father Paul had even spoken to the Year 12 girls about this prior to school breaking up. He told us there would be some paid work available in early January. As I was in need of some spare cash, I decided to phone Father Paul and ask him about the position.

Father Paul had been the parish Priest at the local Catholic School for 10 years and had seen me through my schooling for seven of those years.

For a priest, he was very handsome and we often wondered why someone as gorgeous as him would want to give up the life of a normal man to enter the priesthood. Besides being gorgeous, he was very nice, kind and gentle and always had time for you.

It was two weeks after school had broken up and I decided to phone Father Paul. He suggested I come down to the church so he could speak to me personally about the position. Fortunately for me, none of the other girls had made any enquiries and it looked as though I stood a good chance.

Dad didn’t mind if I didn’t dress appropriately as it wasn’t a formal interview. I wore jeans and a t-shirt and had my hair pulled back in a pony tail.

When I got there, Father Paul was sitting in his office listening to the radio. It seemed odd that a Priest would listen to the radio. I always envisaged a priest reading his bible or saying long prayers. But here he was, sitting back in his big office chair scrunching into an apple and reading the newspaper while the radio blared.

His relaxed state helped me feel very comfortable. He asked me to sit down. While he explained the job to me, my thoughts began racing. I don’t believe I heard a single word he said, my eyes were too busy fixed on his perfect face and I could just see the form of his well-structured body through his white shirt. At one point, he stopped and asked if I was okay and had I heard what he had just asked. “Huh, oh sorry, I replied. I guess I am just tired.”

He explained that I would be helping him in the office with his own personal library, rearranging some books. It seemed simple and paid well.

I began work the following Monday. It wasn’t easy at first. We had to carry about 100 books from the storeroom into his office and sit on the ground and rearrange them in alphabetical order.

As we sat, we had a chance to talk. He opened up to me about his life as a young boy growing up in New Zealand and how he felt lead by God to enter the priesthood.

I knew that I would not be seeing him in school anymore. For six weeks, I helped Father Paul and in those six weeks I found myself incredibly drawn to him.

We often laughed and shared stories and even spoke about God. We spent morning tea and lunch together and one day, he drove me into the town for a coffee.

Every moment with him was precious. It was more than just physical attraction. I was drawn to his faith in God and the stories he shared about his family and life back home in New Zealand.

Some of my friends had heard that I was helping him and warned me about falling in love with someone I couldn’t have. It didn’t seem to matter. I know he loved God and the church more than me, but somehow, I sensed he too was falling in love with me!

One day I decided to buy him a gift with some of the money I had earned, just as a way of thanking him for the position.

What do you buy a priest? I asked mum and dad for their suggestions. Mum said socks, Dad said chocolates.

I found myself at the department store pacing up and down the aisles trying to work out what to get him. As I was entering one of the aisles, I suddenly spied Father Paul shopping. My heart began to race. My palms suddenly became sweaty.

Soon he also spied me and came walking towards me. His face glowed, his eyes lit up like holy candles. He looked so handsome and so casual. Father Paul was never nervous. I found this incredibly sexy. If anyone knew the fantasies I had towards a priest, I am sure they would say I was doomed for hell.

“G’day,” Father Paul said, casually.

“What are you shopping for?”

“Oh, nothing much,” came my reply.

“Do you want a lift,” he asked.

Wow — he was actually going to drive me home! I accepted and we walked back to his car. The only regret I had at the time was that I didn’t buy him a gift. We walked back to the car chatting. I felt special as I sat next to him in the front seat. His car was simple yet comfortable and he drove like a real man and even cursed under his breath at an irritating driver.

He was so human! It was such a turn-on!

I found myself constantly glaring at him and smiling and was surprised to find he was returning the same, interested smiles. He dropped me off at home and gently asked through the open window if I was coming in tomorrow. Of course I would come in!

I found myself dressing in a way that would attract him. Not tarty or immoral, but just pretty. I knew what he would like. I wore pretty dresses and curled my hair and dabbed on a bit of lip gloss. I am sure mum knew what was going on. As I dashed out the door she remarked, “My, you’re looking very pretty these days young lady!” I just smiled, “Gotta go, mum.”

During the next few weeks, Father Paul and I got a lot of work done. We managed to get the library into good order and clean out his entire office. It was fun being with him and I sensed the feelings were very mutual.

Then one day it happened. On this particular day, we had to clear a whole row of church hymn books. There was so much dust and we both found ourselves scratching and laughing at the same time. As we both knelt down on the ground with our dirty rags in our hands, we couldn’t help but glance at each other and smile.

I guess some things just happen so quickly that you don’t really remember how they happened. As we worked our way through the shelves, we found ourselves gradually getting closer and closer to each other. There were a few glances and smiles and then … it happened. His hand seemed to wander and he placed it on mine. It was like a scene from a movie.

I just stood there, motionless, frozen actually. I didn’t know what to do. He smiled. I smiled and then suddenly our faces drew closer together. We began kissing.

I think it lasted about 10 seconds and then he drew away quickly, blushed and ashamed.

After it happened we just sat there stunned. He was more shocked than me and nervously he apologised for what just happened. I smiled, “It’s okay, I won’t tell anyone.”

He got up, walked back into his office and fell into his big office chair. He sighed, “How did this happen?”

Nervously I walked into his room and sat down on the chair in front of him. “It was meant to happen, I guess,” I said.

We sat there for about three minutes in total silence. His eyes darted around the room. He seemed as though he had committed an unpardonable sin.

One week followed and Father Paul suggested that I didn’t return back to the church to work. I was heartbroken. Crushed. I had to keep this a secret, especially from Mum and Dad.

Two years passed and I had gotten on with my life. He had left our parish and returned to New Zealand.

I had heard that he had left the priesthood and married a girl back home. Of course I was extremely happy for him. In some way, I felt extremely special — as though I had helped him realise that he was a man with feelings and that it was perfectly okay between him and God to pursue love in a different form.

Just recently I heard he has three beautiful children.

I feel so privileged to have been the one to lead the way into this new life for him. I don’t feel dirty or sinful at all. It was only a kiss — nothing more, and yes, I did fall in love with him.

I still love him but in a different way and I still think of him fondly — especially when I attend mass every Sunday.

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The Road Train launch

On the Road with The Weekly

The Launch

A roll-call of country stars visited the truck throughout the day, including James Blundell, Felicity Urquhart, Dianna Corcoran, Anne Kirkpatrick, Nick Kingswell, Melinda Schneider, The Sunny Cowgirls, The McClymonts and Troy Cassar-Daley.

For a taste of what you can look forward to this year on the Road Train, check out these video highlights from our first day in Tamworth:

  • The Weekly’s editor-in-chiefDeborah Thomastalks to Today’s Karl Stefanovic about the Road Train

  • Lyndey Milan and James Blundellmake the best-ever steak sandwich

  • Aria award-winnerTroy Cassar-Daleyperforms on the On the Road stage

  • Country music stars Beccy Cole and Felicity Urquhart talk about the importance of theTamworth Country Music Festivalto Australian country music

We’re collecting recipes!

Bring along your favourite recipe featuring a dairy product when you visit the Road Train and you could win a fabulous prize, plus get your recipe published in The Weekly. Plus, as a web exclusive, our Food Director Lyndey Milan gives you the recipes the food team will be preparing at each of the events.

Live entertainment

Country singers The Sunny Cowgirls will be joining us on the road for one week. The songwriting and music of sisters Celeste, 19, and Sophie Clabburn, 24, have been nominated for their first Golden Guitar in the 2007 Country Music Awards. See them performing live on the Road Train at Tamworth, Moree, Bourke, Dubbo, Mudgee and Bathurst.

Putting the fun into finance

Come and join in our fun at the entertaining and interactive Commonwealth Bank finance sessions — with great prizes and giveaways throughout. There will be lots of tips and useful information to help you get started — whether it be to kick-start your own saving and investment goals or to help encourage your children to establish good saving habits. You can also visit the Money Centre where the Commonwealth Bank’s local staff and finance experts will be on hand to help answer your questions.

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

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Snoring dogs

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My pup has crooked teeth

Question

My 12-week-old wheaten terrier pup has a crooked tooth at the front of his mouth. It’s facing inside rather than outside. Does it need to be removed? Will it correct itself?

— Marzena

Answer

You don’t need to worry Marzena! This is a case of nature playing out before your eyes. You see, dogs have all their temporary (baby) teeth by six weeks of age and then at eight weeks, something that’s quite magical to see (but maybe not to feel!) begins.

Teething brings with it the need to chew, bite and munch on anything and everything that stands before them. This stimulates the baby teeth to fall out and the adult teeth to develop and emerge. Funnily enough, this begins with the front teeth at 12 weeks of age and finishes with the big fangs (or canine teeth) all the way through at six months.

So, in your little guy’s case, it’s a matter of out with the old and in with the new! That crooked baby tooth will fall out to make way for the newer, bigger version!

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I stalked my best friend

Sophie and I had been friends since primary school, so when I found out through a mutual friend that she slept with my boyfriend, I was devastated. I wasn’t interested in her apologies or pleas for forgiveness. I was incredibly hurt and just wanted her, and my newly-ex-boyfriend out of my life.

After I recovered from the initial shock, it didn’t take long for hurt to turn to anger, and a desire for revenge. I wanted to hurt Sophie the way she hurt me. Sophie had always been a bit of a scaredy cat. She slept with a light on and couldn’t stand scary movies, so with that in mind, I thought I’d give her something to really be afraid of.

I started by calling her house, twice, maybe three times a week, always at night, not saying anything, just playing classical music down the phone. This went on for a few weeks until I decided to take it a bit further.

I set up an email account and began sending her emails from it. In the emails I talked about how I’d been watching her. I described her house and where she worked in detail. I told her that we were meant to be together and would be one day soon and always signed them from ‘Mr. X’. Once I even took a photo of her in the street without her realising and emailed it to her.

I began hearing through the grapevine that Sophie had a stalker and she was getting really scared. Admittedly I was a little nervous that she might go to the police, but I was enjoying myself to much to stop, and in any case, I didn’t see how anything could be traced back to me.

Soon I also began to send little packages. A dead rose, a container with dirt in it, even a chicken bone, anything that would freak her out. I even stuck a few notes on the windscreen of her car.

As much as I tried to avoid seeing Sophie, our paths soon crossed at a mutual friends wedding. I did my best to ignore her at the reception, but after consuming a few to many champagnes I decided to go and chat with her.

It didn’t take long for her to start pouring her heart out about her ‘stalker’. As I listened I realised that I had definitely taken things way to far and I knew it was time to stop. Sophie and I ended up talking a lot that night. I forgave her for what she had done to me, and we began rebuilding our friendship.

I was worried if I stopped ‘stalking’ her straight away she’d guess it had been me all along, so I gradually slowed down the emails and phone calls, stopping all together after about a month.

One year on, Sophie and I are great friends again. She still talks about her stalker and sometimes I wonder if I should own up, but then, if I did, she might decide to take revenge on me!

Picture posed by model.

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Golden Globes gossip

Hot shots: Golden Globes glamour

Kiefer Sutherland almost missed out on all the Golden Globes action on Monday night ? the star of 24 was without a ticket or a limo pass right up until the last minute. Apparently the same strict rules apply for everyone ? even if you’re Kiefer ? no ticket, no entry. Luckily, the organisers managed to rush a ticket to him just in time for the big event.

Meanwhile, Prince wasn’t so fortunate. The veteran musician won the Best Original Song in a Motion Picture category, but he arrived too late to accept his award. Poor old Prince was stuck in traffic when his name was announced, so presenter Justin Timberlake saw his chance to take a stab at the 155cm singer and crouched down low to accept the award on his behalf. But Justin was just getting his own back for Prince’s harsh comment at last year’s Emmy Awards afterparty: “For whoever is claiming that they are bringing sexy back, sexy never left!”

Kyra Sedgwick was kicking herself for leaving her acceptance speech at home on Globes night. The actress had taken the same dog-eared sheet of paper to her last three awards shows ? leaving empty-handed every time, but after she forgot the speech last night she finally got lucky and picked up an award for Best Actress in a TV Drama.

It seems Helen Mirren’s star power easily eclipses Sean “Diddy” Combs when it comes to hanging out at LA’s exclusive hotspots. When Diddy tried to wander into a Golden Globes afterparty at the Sunset Tower Hotel, he was met with resistance by uniformed security guards who were impervious to his repeated cries of, “Do you know who I am?” However, five minutes later 61-year-old Helen, who had won two awards earlier that evening, was greeted by security guards and ushered straight past Diddy.

Keith Urban ? who has just been released from rehab ? didn’t attend the Globes, but was spotted at the private CAA afterparty with wife Nicole Kidman. Keith checked into rehab on October 19 last year seeking treatment for alcohol addiction. After spending almost three months at the treatment facility, with a brief period of “leave” over the holidays, it looks like Keith’s finally back for good. He plans to launch his Love, Pain and the Whole Crazy World Tour in April.

See the magazine for more Golden Globes gossip and loads of hot pics! On sale Monday, January 22.

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Hot Gossip — Jan 15-22, 2007

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Adro — New baby, new body

The Biggest Loser has double the joy, with a new son and a great new body.

Snuggled against his daddy’s bare chest, little Eden Sarnelli sleeps soundly, blissfully unaware of the significance of this cuddle.

Yet for his father Adro this intimate moment marks not only the beginning of his son’s life but, in a sense, the rebirth of his own.

Few will forget the inspiring image of a staggeringly slimmed-down Adro Sarnelli winning last year’s The Biggest Loser. But as he introduces his beloved new baby to Woman’s Day, Adro also exclusively reveals his sensational new body and the extraordinary steps he took to turn himself into the man he always wanted to be.

Eight weeks before baby Eden was born on November 30, Adro checked himself into hospital for the first of two operations that would rid him of the armfuls of sagging skin which were the legacy of his obesity.

“When I came home from The Biggest Loser, I felt cheated,” he says, speaking candidly about the complex emotions which surrounded his massive weight loss.

“All my life as a fat guy I dreamed that if I lost weight, life would be perfect. I lost more than 50 kilos, but my body was just as bad as when I started because my skin sagged so much. The first thing I saw when I looked down were these horrible flapping man boobs. When I washed I had to lift up bits, like the apron hanging from my stomach, to clean underneath.”

With his wife Sam pregnant with their second child, Adro, 27, was determined that he would — quite literally — be a new person by the time his son was born. Within weeks of the show ending he consulted four plastic surgeons and chose Sydney-based Dr Mark Kohout to perform the operations.

Says Adro, “As soon as I’d started losing weight I knew I wasn’t going to be happy with all the wobbly skin. Having it removed was part of the journey, it allowed me to have closure on the obese person I’d always been.”

Initially doctors suggested a tummy tuck and a male breast reduction, called a gynecomastia, but Adro wanted more. “I had really saggy love handles on my back, my thighs were droopy and I had wobbly tuckshop lady arms. It wasn’t a case of wanting it removed, I needed it removed. I wasn’t prepared to have it hanging around as a reminder of how I was — I have a TV program to remind me!”

To recap, Adro won The Biggest Loser title last April when he dropped a staggering 51 kilos from his 136.5kg frame after competing in the Network Ten series. One of seven children from an Italian family, he began stacking on the weight as a child thanks to rich meals and being forbidden from playing sport.

“Even when I went on the show I didn’t think I’d lose the weight,” he admits. “I’d had it drummed into me for years that I had big bones or that I’d got the bad end of the gene pool.”

The Biggest Loser proved that wasn’t the case. However, despite leaving the show with a 32-inch waist and wearing a medium shirt, Adro couldn’t fully appreciate his new fit body.

On October 3 he went into hospital for a circumferential body lift, a tummy tuck, an outer thigh lift and a buttock lift.

Says Adro, “I was feeling nervous but the anaesthetist was brilliant and asked if I’d like something for the nerves. The next thing I knew was I was waking up and it was over.”

Although the operation had taken more than six hours, Adro felt no pain afterwards. Even when the morphine wore off, he says he felt only discomfort.

Back home after four days, he was amazingly mobile and the only sign of the operation was a thin cut all the way round his abdomen with little suture strips over it.

“From the very first second that I could move enough to see it, I was like ‘wow’. To be flat all the way down was a spinout. I run my hand across my abs (abdominal muscles) all the time because it’s not the sort of thing I ever dreamed I’d have.”

Six weeks after the first operation, Adro returned to hospital for the gynecomastia (breast lift) and the removal of skin from his under-arms. Fifteen centimetres of skin weighing 200 grams was removed from each breast and the nipples were removed and then grafted back onto his chest. The operation took three and a half hours and afterwards he had to wear a protective vest.

“There was a chance the nipples wouldn’t take and the doctor had warned me they would be black for three to four weeks, but within five days they were already pink on the edges,” says Adro, who credits his speedy recovery to his general fitness and use of vitamin supplements.

Initially he had to be careful not to lift his three-year-old daughter Odessa, but now with the swelling nearly gone and only a little fluid retention, he’s delighted with what he calls “the new me”.

“I feel brilliant,” he enthuses, stripping off his shirt without a hint of embarrassment. “Before, I would never have taken my shirt off at the beach or the pool, but now I walk around all the time with a bare chest. I now feel finished and I definitely got that closure I was after.”

One thing he wants to impress is that he didn’t have any liposuction or fat removal. “I know some people think I lost a bit of weight then used surgery to finish it off, but that’s not the case. I don’t want anyone to think I cheated.”

While he may yet have a third operation, Adro’s surgery has already totalled $51,000, although he has only had to pay $25,000 because of the promotional benefits of the documentary he is making on his experience.

At their home on the NSW Central Coast, Adro’s wife smiles across at him with pride. Sam says his saggy skin never bothered her and that the decision to have surgery was entirely his. “I was so scared with the first operation. I spent the whole day wrapped in a doona sitting on the lounge and waiting for a phone call from the doctor,” she says.

Although Sam, 27, would love Adro whatever he looked like, she is delighted that he is now healthy and fit enough to really enjoy their children. “One image that will stay in my head forever is the first time Adro took Odessa to the play park after coming off the show. Previously he would sit on a bench outside, but this time he was playing in the tunnels for an hour and a half. When he came out he was smiling from ear to ear.”

While Adro says his new body makes him feel sexier, Sam says she also enjoys the emotional and spiritual development that has come with his weight loss.

In fact, Adro regards his time on The Biggest Loser, particularly the challenging time at the holistic health retreat Camp Eden, as so significant that he named his son after it.

“Camp Eden was a turning point for me. It was there that I confronted my demons and realised I was not going to be fat ever again. When we were thinking of names, I wanted something that related to the new me and both Sam and I loved the name Eden.”

Even Eden’s middle name, Harper, is a tribute to the show’s trainer Bob Harper, who Adro believes made the difference between success and failure.

Born weighing 4020g (8lb 14oz) (or as Adro says, “one Mars bar short of 9lb”), the little boy completes a momentous year for the family.

Sadly, Adro’s success has come at a price, particularly the collapse of his car repair business, which floundered without him at the helm. He has launched a new health and fitness enterprise — adrohealth.com — and has hopes of opening health centres called The New Me.

But as he says, he has his health and his family. “My life is so good that every day starts with a pinch. I think it will last forever.”

**For more information about Adro, see adrohealth.com

For more amazing pics of Adro’s transformation, see this week’s issue of Woman’s Day.**

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Yoga

Relax while you work out

Yoga is one of the world’s most popular forms of exercise and although its roots are ancient, it’s widely used today to ease the stresses and strains of modern living.

Alex Grant is a Sydney-based yoga practitioner. Here he answers a few questions about yoga.

Q: What is yoga?

A: Yoga is the practice of being in the moment at all times. The Sanskrit word “yoga” literally means to “yoke” or “unite” and all the different aspects of yoga aim to unite the mind and the action so that one can become connected to whatever they are doing.

There are many different ways of practicing yoga, including asana, the physical postures, pranayama, breathing exercises and dhayana, meditation.

Most people practice the physical aspect of yoga which is called hatha yoga, which includes various asanas designed to both stretch and strengthen the body while controlling the breath and focusing the mind.

Q: How does yoga work?

A: By staying in the moment with the physical practice, one is able to develop concentration, which is vital to the more meditative aspects of yoga. By practicing the asanas [physical postures], one is able to keep the body healthy, with many asanas focused on toning the muscles, nervous and endocrine systems. The effect of this is creating a free flow of energy throughout the body. By developing the mind, one is able to keep the thoughts focused on productive ends and not react negatively to problems in life.

Q: Why is it good for you?

A: It can keep the body toned and free from disease; it calms the mind and helps people concentrate. It also gives people more energy.

Q: Who can do it?

A: Anyone can do yoga. The more physical styles such as Bikram, Ashtanga and Iyengar may be more difficult for those in less than perfect physical condition, but if people have trouble with these styles, they can approach more traditional hatha yoga classes, which often focus on gentle asanas and relaxation techniques.

Q: Are there any risks?

A: Yes, most injuries occur when people are not being mindful. If practitioners stay focused on the moment, then there is very little chance of injury; it is when they push themselves and start daydreaming and stop breathing that injuries occur.

Q: How many different types of yoga are there?

A: There are many different styles. Yoga has been traditionally passed on from teacher to student for thousands of years. In the past 100 years, with the embrace of yoga by the West, there has been an explosion in the number of styles. Most are based on several lineages of hatha yoga and most share the same postures. The difference is in the sequencing and pace as well as the focus.

As to the style that is right for you, I advise a new student to sample a few different styles and try to find a teacher they feel comfortable with. In the end yoga is a personal endeavour and the yogi will find what is right for him or her.

Q: Where can I find yoga classes?

A: Yoga is very widely practiced in Australia now, so you could ask at your local gym, look up the Yellow Pages or visit my website: www.findyoga.com.au.

Slideshow: 5-step guide to simple yoga

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