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Steve Irwin 1962-2006

There will never be another bloke like Steve Irwin.

He was out-of-the-box. A unique Australian who turned croc hunting and conservation into fame and fortune as a TV star — and “Crikey!” into a national catchcry.

In America, khaki-clad Steve was a super-hero. In Australia, he was a loveable larrikin who was able to gain the ear of everyone from the Prime Minister down.

Sometimes outspoken, sometimes controversial, Steve, 44, was dedicated to saving animals and making the best life possible for his wife, Terri, and children, Bindi, 8, and Bob, 2.

Until his accidental death on September 4, Steve Irwin seemed indestructible.

In one of his last interviews, the Queensland croc-hunter shared with The Weekly his extraordinary appetite for life and we republish the interview in full below.

In remembering this remarkable and proud Australian, we invite readers to recount their own stories and thoughts about Steve and to pass on their best wishes to his family via email at [email protected].

Ordinary families fight over the bathroom, or whose turn it is to take out the garbage. The Irwins squabble over snakes. Today, at Australia Zoo, Steve, wife Terri, and children Bindi and Bob, perched together on a pile of boulders, are fussing over who’ll hold which python for The Weekly’s photo shoot.

“Can I please have the yellow diamond?” wheedles Bindi, caressing its scales.

“As long as I get the black-headed one — hey, Bob-Bob, look at the snake on Mamma’s head!” yells Steve, dangling his reptile in the face of Terri who, unfazed at having her make-up smudged by its flicking tongue, laughs, “Bags the yellow-head!” Toddler Bob seems happy to take whatever’s going.

As the photographer snaps away, a tiger yawns, a crocodile blinks sleepily and Bindi’s elephant, Bimbo, plods by. They’ve seen it all before.

It’s just another day at Australia Zoo, the soon-to-be 890ha wildlife and fun preserve at Beerwah, 70km north of Brisbane, where, as Steve says, “any animal that won’t kill and eat ya” can be patted by the public. A sighting of the Irwins is as prized by customers as that of any croc, big cat, or even Harriet the Galapagos tortoise, the world’s oldest living creature, who died of a heart attack in June aged 176.

Bindi is buzzing. “I love being photographed, it’s cool,” she says, beaming. Just as well, because the eight-year-old is soon to star in her own 26-episode TV show for the Discovery Channel’s Animal Planet network, which broadcasts irrepressible, khaki-clad Steve’s Crocodile Hunter documentaries to more than 200 million subscribers in more than 100 countries.

In her programs, to air later this year, Bindi sings, dances, interviews celebrities and schmoozes with wildlife. “When people clap and cheer me, it makes me happy because I feel I’ve done something well,” she says. “When I grow up, I want to be doing exactly what I do now: sing, act and work with animals.”

Though he’s in agony from a shoulder strained by digging 500 postholes at the zoo, Steve, 44, hugs her proudly. “This little girl can put on a show and she’s fearless.” As she proved the time she was nipped on the lip by a carpet snake and neither cried nor held a grudge.

Bindi’s new series will feature a kitchen segment with Steve who, Terri reveals, does all the cooking at home (“We’d starve if he didn’t!”). They’ll rustle up Crikey Bananas on Sticks, Dreamy Creamy Apple Pie and Fair Dinkum Flapjacks. “Bindi is the person I really want to work with,” says Steve. “We have the best time.”

The series follows Bindi’s health and fitness DVD for children. “Too many kids spend all day eating fatty junk food in front of TV and video games,” she chides.

And if Bindi and Steve, whose wide-eyed wonder at the animal kingdom and fearless wrangling of crocs, sharks, lions, spiders and snakes in exotic locales has turned millions into wildlife lovers, can’t entice children to get fit, no one can. “Crikey!” says Steve. “I haven’t seen an animal I haven’t wanted to kiss!”

Yet earlier this morning, Steve faced what he insists was the most frightening incident of his life. Bob, whom they’re trying to ween off nappies, “dropped a huge poo in his duds — I panicked! Terri was out and I was absolutely bloody useless. Poo was everywhere, on his legs, on the carpet. Bindi’s screaming, ‘Dad! Bob-Bob stinks!’ Just then [manager, film director and best mate] Johnny Stainton phones and says, ‘The people from The Weekly are arriving, we have to get the snakes and elephants ready’. I yelled, ‘John, I can’t do a bloody thing. It’s a poo alert!’ Thank God, Terri arrived…”

“Amazing,” says Terri, laughing, “how mothers never need to mention events like this, only dads.”

“And now,” Steve explodes in mock outrage, blue eyes wide, “she’s pushing for another one. We have a boy and a girl — why would we want a third?” Then he smiles, leaving no doubt that another Irwin in the menagerie would be welcome indeed. “Mate, parenthood is like marriage. You work at it. At first, marriage is easy, it’s all about sex. Then you gotta learn to compromise.”

Animals can teach parents plenty. “Crocs like to tear chunks out of each other…so do kids,” he says. “When Bindi belts Bob, I say, ‘Bin, I realise you have to pick on your little brother, but take off your shoes before you kick him in the head.’ That way, she gets to whack him and he doesn’t get hurt. That’s a compromise. Everybody’s happy!”

And so they seem. “I treat my children and Terri as I expect them to treat me and as I treat animals,” says Steve, who still bristles at the worldwide furore in 2004 when a photograph showed him holding baby Bob near a crocodile. “The photo deceived,” he insists. “I was further away than it appeared. I’d never put my kids at risk. We’re a close family, big-time.”

Bindi, who is home-schooled, is so well-behaved, says Terri “that we expected our second child to be Satan. But Bob’s an angel, too. They’re wake-up-happy kids.”

“We’ve connected a big green cord from the ground to Bindi’s butt to keep her earthed!” Steve says with a guffaw. “She has celebrity parents, lives half the year in America and the other half in a zoo with 1000 animals. She travels to amazing places, is part of a multi-million-dollar conservation foundation. It’d be easy for her to develop an ‘I-don’t-need-to-work, I’ll-do-whatever-the-hell-I-want’ mindset, thinking that life’s only about fun. That just ain’t true. Bindi has to earn her own money. She has to earn respect.”

Bindi is truly her dad’s little beauty. At age one, she instinctively knew Steve was hurting badly when his mother, Lyn, died, and sat holding his hand for hours. At five, she sponsored a Filipino child through World Vision. And, says Steve, “In the zoo hospital, a baby koala is dying of kidney failure. On weekends, Bin spends six hours a day stroking it, feeding it, loving it as it passes from life to death. She throws herself into causes and never gives up. Bindi drives those vets mad…She’ll take in a dead bug and she’s like, ‘You have to bring it back to life!'”

“I tell them, ‘You gotta save it…Can’t you just try to save it?'” says Bindi, who also collects mice, ants, cockroaches and worms, and never steps on ant trails. “In the zoo, I saw a line of ants and I’m, like, to the customers, ‘Please do not walk on the ant trail!’ Like Dad, I’m not scared of anything: spiders — they’re cute. Rats — adorable. Snakes — I love ’em!”

Terri was similarly smitten when, in 1992, the American wildlife conservationist — specialty, bears and cougars — visited Bob and Lyn Irwin’s 10ha Queensland Reptile and Fauna Park at Beerwah and saw their boofy blond son staging a crocodile demonstration. “He was a cross between Tarzan and Indiana Jones,” says Terri, who’d scared off suitors back home in Oregon because she loved plucking maggots from injured raccoons. Steve recalls, “We were on each other’s wavelength right away. Mate, I was no stud. I was obsessed by wildlife and hopeless with women, but Terri was as passionate about animals as me and the spark was unbelievable.”

The couple honeymooned the same year in the mangrove swamps of Far North Queensland, where Steve, who’d trapped crocs that had strayed into populated areas with his father since age nine, filmed himself wrestling reptiles with an old video camera. TV director John Stainton saw the footage and shot some more. It was sold to the Discovery Channel in 1996 and the Crocodile Hunter’s entertainment juggernaut was spawned.

The Irwins have since poured their wealth into Australia Zoo, formerly Steve’s parents’ reptile park, their conservation projects and turning large tracts of land in Australia, the US, Vanuatu and Fiji into wildlife refuges.

“They reckon for every person there’s a perfect partner and Terri and I have found ours,” says Steve. Not that they’re Snugglepot and Cuddlepie.

She’s a procrastinator, a planner; he’s Mr Bull-At-A-Gate. “Steve’s a morning person and I’m a night owl. He yells, ‘Terri, come quick! Look at the sunrise!’ I go, ‘I’ve seen a sunrise. It’s a sunset in reverse’.”

She also suspects Steve of sabotaging her action figure in the shop at Australia Zoo. “Mine has a design fault — its shorts are detachable. Boys are always dakking me to see what’s underneath. You should see them scatter when I catch ’em at it.”

The Irwins, who live in a bungalow in the zoo grounds, are flat out. Besides Bindi’s show, Steve and John Stainton, who directs all Steve’s documentaries and helmed his hit movie Crocodile Hunter: Collision Course, are shooting an IMAX 3-D version of Crocodile Hunter.

“My ambition is to get people inside a crocodile’s jaws,” Steve yelps.

Soon, Steve will set sail with French conservationist Philippe Cousteau, grandson of the legendary oceanographer Jacques Cousteau, on his 23-metre research vessel Croc One to film the Pacific Ocean’s deadliest denizens. “There’ll be crocs, sharks and the world’s most venomous creature, the box jellyfish,” Steve says. “In 1986, I saw a guy wade into the water on Hinchinbrook Island [in Queensland]. He screamed, the most terrible sound. He’d been stung by a box jellyfish. He was dead in half an hour.”

The Steve Irwin Conservation Foundation will continue its research into crocodile behaviour. “They’re hard to study because if you go underwater with them they’ll kill you,” says Steve. “So we’re catching them and releasing them fitted with telemetry gear to learn how they live. Many croc-related fatalities could have been avoided if we’d had more knowledge.”

This year, Steve went to LA to capture Reggie, a home-raised alligator, which had been dumped in a lake when he outgrew his owner’s backyard. So far, no luck. “The water is freezing and polluted, so Reggie may have died, or maybe he’s dug a burrow and is waiting for his chance to surface. Wouldn’t that be great!”

In 2002, while shooting the movie Collision Course, he risked his life to drag his great friend, zoo managing director Wes Mannion, from the jaws of a crocodile. Wes received 150 stitches. “I’ve been an endangered species myself,” says Steve with a hoot. “I have been gored, clawed, jumped, bitten, savaged, jumped on, whacked, peed on, even groped.”

Usually, though, animals recognise a kindred spirit and leave him alone. “After a Japanese tourist was eaten by lions in Africa,” says Terri, “Steve walked among those lions, and they didn’t try to attack, just stood there mesmerised.”

Steve handles rattlers and when asked how he knows they won’t bite him replies, “I have a feeling I’ll be okay”.

“The Masai were amazed when I handled a red cobra that spits blinding venom in its prey’s eye,” says Steve. “I got squirted and had to wash it out with water — that turned out to be cow’s urine. I dunno what was worse, the poison or the piss!”

He first realised he had a “sixth sense” for wildlife when, aged four, he stepped on a two-metre brown snake that should have killed him but slunk away. “Dad couldn’t figure out why the snake didn’t strike and why I wasn’t scared. Then I’d be in the bush with him and just know there was a king brown in the vicinity…

Yet the tough guy gets teary when he speaks of his late mother, Lyn, and father Bob. To see Steve perform, you’d think sadness had never touched his life. Yet when his beloved mother died in a car crash in 2000, he was grief-stricken for two years. “I have never felt such pain,” he says quietly. “The day I lost her, I lost something huge. The veterinary clinic at the zoo is named after her. Dad has always been my action hero.”

Wildlife holds no terrors for the Irwins, but people do. “Bad guys with guns and bombs have made the world a worse place,” Steve says, shaking his head. “And people who advocate ‘sustainable use of wildlife’, when really they want to make a buck by turning animals into wallets, perfume and shark-fin soup.”

The family founded Wildlife Warriors, a non-profit organisation opposing crocodile farming and other “sustainable animal-management programs”.

“These Hitlers use the camouflage of science to make money out of animals,” says Steve. “So whenever they murder our animals and call it sustainable use, I’ll fight it. Since when has killing a wild animal, eating it or wearing it, ever saved a species?

“There are people who butt out their cigarettes in gorilla-paw ashtrays, with wastepaper baskets that were once elephant feet, who have ivory ornaments…who wear cheetah fur. Don’t buy these things! Then there’ll be no market and the animals won’t be killed.

“We have domesticated livestock raised for consumption and perfectly good fake leather and fur, so why must we kill wild animals to satisfy the macabre taste of some rich person?”

In Asia, Steve stormed out of a restaurant selling shark-fin soup. “‘Sorry, mate,’ I told the proprietor, ‘we’re leaving.’ He said, ‘But Mr Irwin, there’re other things to eat.’ I said, ‘You’re not hearin’ me. I cannot eat here. I will not eat here.’ They are raping the oceans and stuffing up the food chain by eliminating the No.1 predator.”

Nor will the Irwins holiday in Canada because, says Terri, “that’s where they whack the seals in the head”.

“Groups such as Wildlife Warriors, who educate the public about the beauty of even the scariest species and why cruelty to them is wrong, can make a difference,” says Steve. “In a short time, crocs have become cool, snakes are no longer seen as evil monsters. Loved ones of shark victims won’t allow the shark to be destroyed.”

The Irwins’ uncompromising stand and Steve’s gee-whiz enthusiasm has made them enemies, but a bloke who’s stared down a man-eating lion is not about to be spooked by criticism. “I’m here for the long haul,” says Steve, who believes his wired derring-do on TV makes him an accessible spokesman for conservation.

Steve has just signed a new three-year contract with the Australian government to be the face of the Australian Quarantine and Inspection Service, which prevents the importation of banned wildlife.

“We’re an island continent,” he explains with trademark passion. “We don’t have foot and mouth disease, we don’t have screw-worm, we don’t have rabies. Let’s keep it that way.”

Says Terri, “My husband has a unique ability to jump through the TV screen and into your lounge room. He grabs you and drags you into the wild so you share his wonder and excitement. People are going to faint when they see him in 3-D!”

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I dobbed my neighbours in to family services

I was so pleased when Melissa moved into the house next door to me a couple of years ago. Melissa was a single mum about my age and had two little boys aged three and five years. Her kids often came over the fence and played with my two children. Since Melissa and I were both at-home mums, we soon became really close friends as well. My husband was a shift worker doing really long hours and I was pretty lonely, so it was great to have some adult company for a change.

About a year after she moved in next door, Melissa introduced me to David, a guy she’d met at a singles night at our local pub. Melissa was really keen on him and not long after they met, David moved in to live with Melissa and her boys. At first I thought David was really nice, but it didn’t take long before I realised that he was an alcoholic and lazy as well. He didn’t have a job and never tried to look for work. The only things he would do for himself was to go to Centrelink to collect his unemployment benefits, and he made regular trips to the bottle shop to stock up on booze.

I saw how things changed at Melissa’s place, and after a month or two, eventually summoned up courage to talk to her about David. I tried to point out to Melissa that David just wasn’t good for her or her boys as she seemed to be completely unaware of the bad effect he was having on her family. It did no good though. Melissa only got angry with me and wouldn’t discuss her new relationship any further. I didn’t want to sour our friendship, so I let it go at that. Still, it just didn’t seem right to me that Melissa should have to support her lazy man on her single parents’ pension, but that was how it was because David always blew his money on more and more drink.

After a few months things started to get worse. I soon found out from Melissa’s boys that David was a violent drunk and it became a regular occurrence that I would hear him screaming at the kids. He would often start ranting and raving at them for no reason at all. Seconds after I’d hear David yelling, I’d then hear one or both of the boys screaming and crying as David starting laying into them with his belt. David was a fairly big man and it turned my stomach to see the way he treated those poor little boys. They were covered in bruises all the time and had quickly turned from being happy and confident kids into terrified children.

I tried to talk to Melissa about David again as I couldn’t just stand by and let him treat her kids like that. She became really angry when I told her it was her job as a mother to protect her boys from bullies like David. She started yelling at me that I’d always had it in for David. Melissa told me she was sick and tired of being lonely and that even if David wasn’t perfect, he made her happy and he was going to stay whether I liked it or not. She said he’d been telling her for ages that I was only a troublemaker and as she walked out the door, she told me that I was no friend of hers and she wasn’t going to talk to me again. I was devastated by our fight, but didn’t know how to patch things up with Melissa. Whatever happened to our friendship, I couldn’t just ignore those little boys’ sufferings.

After one particularly bad weekend of listening to David drunkenly rant and rave at Melissa’s kids, I finally took the plunge and phoned Family and Children’s Services to tell them what had been happening next door. I asked that my phone call be kept anonymous as I was hoping that the counsellors at Family and Children’s Services would make Melissa see that David was no good and had to go. I thought they would make her see sense and that once David left, we could be friends again.

A few days after my phone call, I answered frantic knocking at my front door to find Melissa standing there in tears. She eventually managed to choke out to me that the counsellors from Family and Children’s Services had just been to see her. David had been drunk as usual and not only did he use his belt on the boys in front of the counsellors, but he tried to assault the counsellors as well. They had quickly left and returned not long after with two police officers to take Melissa’s boys into protective custody. Melissa was distraught by what had happened and clung to me asking for help to get her boys back. I felt so two-faced as I assured Melissa that I would be there for her, knowing that it was my phone call that had caused her children to be taken away in the first place.

Melissa was absolutely heartbroken that her children were gone and kicked David out of her home the next day. When Melissa went to see the counsellors at Family and Children’s Services to find out how she could get her children home again, I went with her and supported her every step of the way. Melissa has now managed to get weekend access to her kids and is working on getting her boys home for good. She always tells me what a wonderful friend I’ve been to her through this ordeal, never judging her and never being too busy to listen. I’m still glad that I made that phone call, but I also feel so awful knowing it was me that caused Melissa’s boys to be taken away. I never realised things would go so far. I just wanted David to leave. Melissa often wonders which of her neighbours dobbed her in to welfare and I know I can never let her know that it was me who made that call. We’re as close as sisters, but she’d never speak to me again.

Picture posed by model.

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Parkinson’s

By Annette Campbell

Around 100,000 Australians are currently living with the debilitating neurological condition, Parkinson’s. Political legend Don Chipp was one of its most recent casualties. Although it’s commonly perceived as an “old person’s disease”, according to figures from Parkinson’s Australia, one in seven people living with the condition is younger than 40.

Here we talk with Parkinson’s Australia’s CEO Bruce Shaw about the condition, its causes and the possibility of a cure.

Q: What is Parkinson’s? A: It’s a progressive degenerative neurological condition involving depletion of dopamine, a chemical transmitter, in the brain causing abnormality of movement. It has three major symptoms:

  • tremor

  • rigidity (a stiffness of the muscles) and

  • akinesia (abnormal movement). And because of postural instability, poor balance can be a feature. These symptoms are also associated with disturbance of gait (the manner of walking), particularly as Parkinson’s progresses.

Its impact reaches far beyond the clinical signs and symptoms exhibited by those afflicted. It not only places a severe burden on the individual, but also on their family, friends, workplace and society.

Q: What causes it? A: Many of the movement problems in Parkinson’s disease have been linked to a deficiency of dopamine (one of a group of chemicals that neurons or brain cells use to communicate with each other). Multiple environmental factors appear to be involved and, depending on the situation, may interact with the person’s genetic makeup to trigger the disease.

The degeneration that occurs commences long before the person actually develops symptoms. There is currently no marker or early indicators or diagnosis for Parkinson’s. There is a need for research in the areas of cause, early diagnosis, treatment and possible prevention and cure.

Q: Is there a cure? A: At this time there is no known prevention or cure. The gold standard remains the use of medical treatment in the form of levodopa therapy. Levodopa is the chemical precursor of dopamine. The aim of drug treatment for Parkinson’s is to correct the dopamine imbalance in the brain. Once medication has commenced, the person needs to continue on it for the rest of their life. If at any stage the person stops the medication, the symptoms will return.

Q: If it’s in my family, am I at risk? A: We are often asked whether Parkinson’s disease is inherited. About one person in 10 has a relative who is known to have or to have had the disease. It is currently believed that the reason one person develops Parkinson’s disease while another person doesn’t probably involves many different factors, some of which may be genetic and others which may be environmental.

Statistically speaking

Worldwide prevalence of Parkinson’s varies from one to two in 1000, with the figure increasing to one in 100 over the age of 60.

National Parkinson’s Awareness Week is September 3-9 and this year’s theme is ‘get it on time’ — highlighting the importance of medication management. “Parkinson’s patients need to get their medication on time, every time, in hospitals, respite, nursing homes and aged care facilities,” says Bruce. “When patients don’t take their medication, their Parkinson’s symptoms can become uncontrolled and they may become very ill.”

For more information about the event and the condition, visit: www.parkinsons.org.au or phone 1800 644 189.

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Keep your dog cool and entertained!

Coming up to summer it is important to keep your dog cool. A great way to do that and keep them entertained at the same time is with frozen bone treats. All you have to do is get some smaller sized bones from your butcher, place them in a plastic cup, add a few dog biscuits and a weak stock mix, just made from hot water and stock powder. The hot water will partly dissolve the dog biscuits, adding to the flavour. Place in the freezer until frozen solid. Push the frozen block out of the cup and your dog will happily sit and lick all day with the bonus of a bone to chew at the end.

Lauren

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I dieted for half my life

Diet Club

Spill your diet secrets!

Chat to other slimmers here

I dieted for half my life

Just before I turned 28 years of age, I realised something that was both sad and shocking. I had been dieting for half of my life. I’d been put on my first diet at the age of 14 by well-meaning parents. I look back at photos of myself at this age and while I was a little chubby — just some puppy fat — I was also very active and ate good home-cooked meals. I’m sure that weight would have disappeared naturally over time.

When the diet started — my self-esteem plummeted. I began to believe that the most important thing about me was my appearance, and truly did not understand why I was not okay as I was.

So my love/hate relationship with my body began, and lasted until that day, just before my 28th birthday. By now I was still overweight, bordering on obese. But I was also educated, successful, a good friend, in love and loved dearly in return. It was in that moment that I decided to stop it. The energy that I had spent over the last 14 years stressing out about my weight should have been used enjoying the wonderful things that I had. I decided that my weight would stop being my focus — I only wanted to spend my time enjoying the things I was passionate about; my husband, my family, my friends and work. I rediscovered my love of physical activity, for no other reason than pure enjoyment.

Now I am about to turn 29 years old. My tummy is still a little round and my thighs are still a little soft, but I am noticeably smaller than I was this time a year ago. My level of happiness is unbelievable! I feel like my life is mine again. Scales are banned from my house — I measure my worth by the size of my smile, not by my jeans.

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Bland and tasteless diets

Judy Davie

By Judy Davie

For further information about food and nutrition, visit Judy Davie’s website at www.thefoodcoach.com.au

I love eating, so much so I have to lose quite a bit of weight, but find the food on diet plans bland and tasteless. Can you suggest anything?

Dallas — Qld

Herbs and spices are part of traditional diets all around the world and used to impart a unique flavour. They are, however, widely ignored in this country because many people don’t know what to do with them or don’t want to go to the extra expense of buying a bunch for fear it will largely go to waste.

Fat, sugar and salt all add flavour to food but in doing so also add calories, which you don’t need. Herbs and spices have negligible amounts of energy and are therefore a perfect alternative. Not only will herbs and spices add flavour — thereby reducing the need for less healthy flavours from salt, fat and sugar — but they pack a powerful punch when it comes to their bio power. Rich in antioxidants and other phytonutrients, their general benefits include supporting the immune system, aiding digestion and promoting cardio vascular health. The natural antimicrobial properties in herbs and spices are also believed to reduce the risk of bacterial contamination on food.

Specific studies are now showing the effects of the antioxidant properties of herbs and spices and the impact they have on reducing LDL cholesterol. Consuming half to one clove of garlic can have a cholesterol-lowering effect of up to nine percent. Garlic has also been shown to assist in anti-clotting and reducing high blood pressure. Great news too for anyone trying to lose weight; chilli can increase the metabolism and help your body burn energy faster.

A salad with lettuce and tomato has 100 times less antioxidants than a salad made with lettuce, marjoram and tomato and it tastes far more interesting. A small serve of sage has the same antioxidants and a serve of spinach and a pinch of cinnamon (which also has digestive properties) have similar amounts of antioxidants as a serve of broccoli.

What about this? A bowl of fresh orange with low fat natural yoghurt for dessert might sound a little boring, but what if you tried lightly grilling the orange with a sprinkle of cinnamon on top and serve it with some natural yoghurt. Now it’s sounding much more interesting and it’s all great food when you’re trying to lose weight.

Herbs and spices to boost the flavour and nutritional value of food

Can you give me a food eating plan for breakfast, lunch and dinner that will assist in dropping off the spare tire, while giving me heaps of energy?

Well done, giving up cigarettes is a huge accomplishment. The most exciting thing is the amount of extra energy you’ll have by simply giving up. Ask any reformed smoker what it was like to wake up as a non smoker and they’ll all say how much easier it was to spring out of bed in the morning.

When you smoke, you fill the body with toxins causing the production of free radicals. Free radicals can exist without harm inside the body but an excess can have hazardous effects, damaging healthy body cells which can lead to chronic disease and premature aging. It’s a process known as oxidation — similar to metal rusting.

When you stop smoking you instantly stop the energy draining holocaust happening inside you. Add to that a clean diet full of antioxidant rich foods to clean up the damage and you’ll feel you have a Ferrari engine inside you.

You already have the right approach. With regular exercise and a great diet you’ll easily manage to maintain your weight.

The number-one golden rule here is: never substitute cigarettes with biscuits, lollies or cakes.

The plan here is to eat lots and lots of foods rich in antioxidants to try to reverse some of the damage from smoking. Brightly coloured foods, like berries, cherries, green leafy veggies, oranges, pumpkin, spinach, avocado and tomatoes are just a few.

During morning tea and afternoon tea, when you may otherwise have had a coffee and cigarette, have a water and orange instead. You may also want to carry around a few carrot and celery sticks to munch on when you get the urge.

Breakfast Fresh fruit salad with kiwi, orange and chopped apple, with ½ cup of sugarless, raw muesli and low-fat natural yoghurt.

Or

Two poached eggs on grain toast with steamed spinach and grilled tomato.

Or

Grain toast with avocado, grilled tomato and chopped coriander.

Or

Fresh/frozen berries with low fat natural yoghurt, LSA and grain toast with one teaspoon of peanut butter. Morning tea Herbal tea, orange or apple. Lunch Chicken and salad wholegrain roll with an apple.

Or

Stir fried vegies and chicken with ½ cup brown rice.

Or

Six-pack sushi.

Or

Beetroot, goat’s cheese and walnut salad with sourdough bread. Afternoon tea Snack on raw almonds or mixed unsalted nuts (limit consumption to 50g). Dinner Grilled chicken breast with pesto and English spinach.

Or

Barbecued lamb cutlets with mint sauce, peas, steamed carrots and new potatoes.

Or

Corn and goat’s cheese omelette with steamed broccoli and roasted almonds with olive oil.

Or

Grilled salmon steak with noodles, bok choy and soy and lemon dressing.

Or

Steak with corn and capsicum salsa served with steamed spinach.

Morning tea

Lunch

Afternoon tea

Dinner

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Mary’s dilemma: duty or desire

Denmark’s long, lazy days of summer will soon be drawing to a close, and for Crown Princess Mary, wife of one future king and mother of another, the first whiff of a sterner reality hangs in the air.

At Grasten Palace, the royal family’s favourite summer residence, the Australian-born princess has recently enjoyed an idyllic stay with her husband Crown Prince Frederik and 10-month-old son, Christian. Yet while Mary’s happiness and buoyant popularity are apparent to everyone, there are concerns in royal circles that — rather sooner than intended — she may have to step up to a more prominent role in royal affairs.

The apprehension centres on the health of 66-year-old Queen Margrethe and, to a lesser extent that of her husband, Prince Henrik. In May, the Queen underwent a knee replacement, and although the surgery was judged a success, she has spent much of the time since on crutches or in a wheelchair, looking tired and sometimes to be in pain. A heavy smoker, the Queen has often been chided — not least by her own family — for neglecting her health, and while there may be no serious concerns, few expect Margrethe to resume a full roster of public duties.

Read the whole story, only in the September 2006 issue of The Australian Women’s Weekly.

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Tips for healthy bones

Glass of milk

We all know that calcium counts when it comes to bone health (see The new rules on calcium), but it’s not the only factor in keeping your bones healthy. To boost bone strength and protect your risk of osteoporosis make sure you also:

  • Get sufficient vitamin D from sunlight: 15 minutes of indirect exposure per day in summer and 30 minutes in winter.

  • Factor weight bearing activity and resistance training into your workouts.

  • Watch your intake of calcium sappers such as caffeine and salt.

  • Eat a nutritious and varied diet to ensure targets for other bone minerals—such as magnesium and phosphorous—are met.

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Top tips for active kids

With so much focus being turned onto childhood obesity recently, you're not the first parent, grandparent, or nanny taking a second look at the habits of the little ones' in your care. The best place to start is with a review of how much physical activity and screen time they're getting each day. And at least one hour of exercise and no more than two hours in front of the TV should be your aim. If you're stuck for ideas to get kids turned on to a more active lifestyle, check out my top tips below:
Children's bike helmets

With so much focus being turned onto childhood obesity recently, you’re not the first parent, grandparent, or nanny taking a second look at the habits of the little ones’ in your care. The best place to start is with a review of how much physical activity and screen time they’re getting each day. And at least one hour of exercise and no more than two hours in front of the TV should be your aim. If you’re stuck for ideas to get kids turned on to a more active lifestyle, check out my top tips below:

Encourage active pursuits

When buying presents for your kids, go for toys, games, equipment and vouchers that encourage them to be physically active. The next time you’re planning a family break or summer holiday, think of ways to turn a relaxing time into an active or adventure time: Why not try camping, a National Park bushwalk, a skiing trip or surf lessons at a favourite beach? And at your next family picnic, organise some structured games for everyone—kids love time trials, sack races, three-legged races, and spoon and egg races around the playground.

Walk and talk

Walking is a great way to get the whole family started on increasing their physical activity. Walk and talk with your family and you’ll reduce stress, improve sleep and posture, and get a helping hand at managing a healthy body weight. Fun runs, bike-a-thons and walks for charity groups are a great way of fostering a sense of community spirit and responsibility while helping you get your family up and at it outdoors.

Take it indoors

It’s easy to hibernate during rainy days and give up on exercise, but there are plenty of active kid-friendly pursuits you can do inside, including dancing, hula hoops, skipping rope, mini tramps, swimming centres and table tennis.

Be a “go” coach

Find time to get involved in your child’s sport or after school activities. You can volunteer to help coach, set up equipment or simply take your turn in the car pool shuffle. The highly stressful, competitive, “win at all costs” attitude prevalent with professional athletes also affects the world of children’s sport, so try to promote a “winning isn’t everything” attitude, help your child handle disappointments and reinforce the positive benefits of having a go. You can also encourage your children to investigate the healthy lifestyle habits of their sporting heroes. They might like to start a scrapbook with articles on their heroes’ training regimes, what they eat for breakfast and how they mentally prepare for a big event.

This text is adapted from the latest book by Karen Inge, Let’s Eat Right for Kids (Brolly Books, $19.95).

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These shoes are made for walking?

Getting geared up with the right footwear for your type of exercise is incredibly important—the right shoes for the job can prevent injury and maximize performance. But with such a range in sports shoes these days, how can you be sure if the shoe really fits?
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Getting geared up with the right footwear for your type of exercise is incredibly important—the right shoes for the job can prevent injury and maximize performance. But with such a range in sports shoes these days, how can you be sure if the shoe really fits?

Proper fit The biggest consideration is to make sure your shoes are properly fit. To do so, get measured and assessed by someone in the know. Many shoe stores now offer a fitting service, with some going so far as to include advanced technology such as computerised mats that measure how your feet deal with motion and how the pressure pads on your feet react. Don’t forget to take a pair of your favourite sports socks and orthotics, and you may even want to take your old sports shoes along (in a sealed bag!), particularly if they have tell tale signs of wear.

Range is good When you’re facing a huge range of shoes on display, things can seem a little daunting. However, the wider the range the more likely you are to get shoes that suit. It really is a process of elimination, so try and think outside the Nike swoosh, and venture into less known brands—you never know what you might find. For example, Ryka footwear are especially designed for the shape of women’s feet, and Etonic footwear (designed by podiatrists) cater to walkers with bunions and other problems.

Describe your style Be prepared to discuss your workout routines. If you’re a walker, is it indoors or out? Do you walk on smooth footpaths or grass at the local park? Do you combine walks with a cardio or spin class at the gym? Do you occasionally go bush on the weekend? What about that occasional round of indoor soccer? The more detail you provide, the more informed of a decision you will make.

Make or break Armed with all of this info, your salesperson should be able to show you a more select range of shoes. They should describe how the shoes’ internal and external support features work to your personal advantage. If it’s a hard choice between two or three pairs, consider the price, and then try to make your decision based on the fine details. How are the shoes fastened? Are you a laces or Velcro person? Make sure that your chosen pair has replaceable insoles. And of course, last but not least, the style and colour. Do they match your purple lycra bodysuit, or not?

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