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Asthma

By Annette Campbell

Most of us either know someone with asthma, or live with the chronic respiratory disease itself.

One in six Aussie school kids has asthma, while the number of people living with it worldwide is predicted to rise from 300 million to 400 million by 2025.

Disturbingly, Australia has the third highest prevalence of this condition in the world — with 2.2 million people affected.

But just in time for World Asthma Day (May 6), there is also some good news.

“Although the general statistics on asthma are concerning, there is a lot of great work being done to help people affected by this chronic condition,” says the Asthma Foundation of NSW’s Acting CEO, Mimi St John Austen.

“In 2001, the Asthma Friendly Schools program was launched, to address the need for schools to support the growing number of children with asthma and be able to better handle asthma emergencies when they arise.

“Also there has been some breakthrough research — including the testing of a vaccine that may help stop the onset of asthma in children.”

So what causes asthma?

People with asthma have sensitive airways in their lungs. When they are exposed to certain triggers their airways narrow, making it hard for them to breathe.

Common triggers include:

  • viral infections, such as colds

  • allergies, such as pollen, moulds and dust mite

  • passive smoking exposure

  • preservatives and food colourings and some foods

  • cold air

How is it treated?

The aim of all asthma management is to reduce asthma symptoms, so that the person can lead a full and active life. The best way to achieve this is to avoid triggers and through the correct use of asthma medications. There are four types of asthma medications:

  1. Relievers — (usually in blue/grey containers) provide relief of asthma symptoms within minutes.

  2. Preventers — (usually in brown, white yellow or orange containers) reduce the swelling and inflammation in the airways.

  3. Symptom Controllers — (usually in green containers) are long-acting relievers which last for up to 12 hours.

  4. Combination medications (purple and red) are medications that combine a preventer medication and symptom controller, which are taken together in one inhaler device.

World Asthma Day is Tuesday May 2, and this year’s theme is the ‘Unmet Needs of Asthma’.

More Information

If you’d like more information about asthma or World Asthma Day events, phone the Asthma Foundation’s free national information line on: 1800 645 130 or visit www.asthmansw.org.au

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Living it up without blowing it out

dessert

We eat out for all sorts of reasons – to celebrate a special occasion, to entertain an important client or simply to catch up with friends and have a great time. Therefore you are being a little unrealistic not to eat out just because you’re trying to lose weight. However, eating out need not “blow out” your waistline. There’s no doubt dining out can be a minefield if you’re not careful but by following a few essential tips you can still enjoy the pleasures of the table and the glass and keep in great shape.

Water with wine

Don’t worry, this doesn’t mean to commit a crime by adding water to your precious glass of sauvignon blanc. However, to ‘operate’ two glasses, one with water, one with alcohol, is a clever way to cut down unwanted kilojoules. So quench your thirst with water and savour your wine.

Modify the menu

Most restaurants will be happy to modify menu items to suit your requests. You could ask for sauces and dressings to be served separately then you can add as little as you want. Request risottos and pasta dishes be made without cream. Most fried foods could easily be char-grilled if you’re prepared to sacrifice the batter and breadcrumbs. Ask for vegetables to be lightly steamed and sprinkled with lemon juice and freshly ground black pepper rather than smothered in butter.

Be assertive

If you are unsure about how a dish is prepared or what ingredients it contains, don’t be afraid or embarrassed to ask. Most waiters are passionate about food and love explaining the menu to interested diners. Remember that many consider this as an extremely important part of their job.

Control the quantity

Sharing food from large platters in the centre of the table is a great way to control the quantity of food you consume yet still allows you to experience a vast variety of taste sensations. So often we ‘clean the plate’ just because it is put in front of us and half the time we eat far more than we need. Another way to reduce the quantity of food is to order entree size servings especially of pasta and rice dishes instead of main course servings and have a side salad as an entree.

Remember set menus and banquets can be a trap as they tend to encourage overeating and often include high-fat menu items. You can feel pressured to eat the 5 courses because, after all, you’ve paid for them.

Sweets to share

It is possible for the sweet tooth to indulge in dessert without overdoing it by sharing your favourite dessert with your friends. Remember the most pleasure is gained from the first mouthful so let everyone else order a dessert and you order an extra spoon.

Saving up for the big night

Finally, eating like a bird during the day so that you can save kilojoules and eat like a beast at night is false economy. Some people justify their overindulging in the evening by the fact that they’ve hardly eaten during the day but in fact this practice is counter-productive. By skipping meals during the day your metabolic rate decreases, making it more difficult to burn up kilojoules. The other problem is that when you’re really starving, your eyes are bigger than your stomach and you tend to order much more than you can comfortably eat. It’s much better to eat your regular diet throughout the day and even have a small snack just before you go out in case your meal is delayed.

Check out our archived article takeaway turnarounds that includes info on menu choices when you’re dining out.

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Nutrition advice for endurance sports

sports drink

A race such as the Forster Ironman Triathlon places huge demands on your body physically and emotionally. As well as dehydration, the key challenge your body faces is carbohydrate depletion. That’s why it’s essential to plan ahead and adjust your diet just before the big event.

Three days before

Muscle glycogen stores will be challenged during an ultra-endurance event such as Forster. In fact, about 90 minutes into the race your glycogen stores could become depleted. To overcome this problem and delay fatigue, it is essential to carbohydrate load. This regime can double your muscle glycogen stores and enhance your performance. Studies have shown that the greater the glycogen stores initially, the longer exercise can be sustained.

Carbo-loading should commence three days prior to the race, at which time you should taper your training, to minimise glycogen use. You will also need to significantly increase your intake of carbohydrate to 70-80% of your total kilojoule intake, and drink plenty of fluids as well.

The day before

The day before the race, you should reduce the amount of fibre in your carbohydrate-loading diet to prevent any gastrointestinal distress during the race. For instance, replace wholemeal/wholegrain breads and cereals with white varieties, include more easily digestible carbohydrates such as glucose confectionary and jelly and use high carbohydrate drinks.

The morning of

With the race starting so early, it is important to plan your pre-race schedule carefully, and in advance. Your pre-race meal should be eaten approximately 2 hours prior to the race start, allowing it time to digest. This may mean that eating is your first priority upon rising.

For your pre-race meal, choose carbohydrate-rich foods like canned fruit and yogurt to top up your liver glycogen stores and blood sugar levels. This meal should also be low in fibre to prevent gastrointestinal distress, as well as being low in protein and fat as these take longer to digest and do not contribute to glycogen stores.

Some triathletes may feel too nervous to eat before the race. If this is the case, choose a liquid meal supplement like Sustagen Sport. These are very easy to digest and you will probably find it easier to drink than to eat solid foods if you have butterflies or an upset nervous stomach.

During the race

Hopefully you have started you race well hydrated and well fuelled. The next step is to top up your fluids and fuel as you power through the event. On average you need around 50g of carbs an hour and depending on the weather and whether you are a heavy sweater or not, you could need around 1 litre of fluid an hour. This is where sports drinks are very useful because they can top up your carbs as well as electrolytes (salts) and fluid.

Recovery

Just when you thought it was all over and you could finally celebrate, you need to think about recovery. To help you recover from this gruelling event you need start the recovery process as quickly as possible. You need some protein to help repair the muscles as they’ve worked extremely hard over many hours. You also need to replenish your energy stores, re-hydrate and replace the salts that your body has lost. The problem is that you generally don’t feel like eating at all. Good recovery foods include sports drinks, glucose confectionary like jelly snakes, yogurt drinks, salted nuts or pretzels or even a simple cheese and vegemite sandwich.

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Recharge your batteries

rug

Some days are so hectic, emergency measures are called for to create some calm. Progressive relaxation requires no special equipment — just a floor.

Note: Your body temperature will drop, so have a light rug handy.

  • Lie down, and close your eyes. Breathe in deeply through your nose, and out through your mouth. Focus on your abdomen as the breath fills it, then as it falls when you exhale. Visualise tension leaving your body with each exhalation, bit by bit.

  • Shift your attention to different parts of your body, beginning with your feet. Imagine them becoming so heavy that you couldn’t possibly move them. Now shift your focus up your body, to your stomach, arms, and head: see them as becoming heavy and soft, and continue to imagine tension flowing away with each out-breath.

  • Stay where you are for as long as you can. Being in a deeply relaxed state can alter your sense of time: you may feel as though half an hour has passed, but it’s only been a few minutes.

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Short hair and winter trends

Image: Getty

Question

I have cropped, boy-short hair. I love the military style that is in this winter, as well as the vests and hats. How do I wear these and look feminine at the same time?

Jess, via e-mail.

Answer

To keep your look feminine with these winter trends make sure you add a feminine element to your outfit. Here are some ideas:

  • Wear a military style jacket to work with a pencil skirt and boots.

  • Layer a vest over a lacy shirt, or wear it over a simple top teamed back with a folkloric skirt, patterned hosiery and flat boots for a Russian inspired look.

  • To avoid a boyish look wearing a hat, add more accessories. Take advantage of the bead and bangle craze this winter and layer them on for some colourful girly fun.

The AWW Fashion Team

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Solution for dry skin

almonds

Question

I have excessively dry skin all over my body, as well as dandruff. Can you recommend anything?

Joan, East Ringwood, Vic.

Answer

Naturopath and herbalist Penelope Sach says excessively dry skin needs to be treated both internally and externally. For a topical application, she suggests twice-daily treatment with an at-home “miracle worker” cream that combines one tablespoon each of chamomile cream, calendula cream and sorbolene.

Zinc and essential fatty acids, such as omega-3 and omega-6, are great for general internal skin health. Naturopath Di Strang says essential fatty acids reduce inflammation and keep the cell membrane stable, while zinc controls inflammation and assists in tissue regeneration and repair.

She suggests that, as an alternative to taking zinc and essential fatty acids as supplements, you should include in your diet foods high in omega-3 and omega-6, such as cold-water fish (tuna, salmon and mackerel, for example), nuts, avocado and good oils such as olive and sunflower seed. Foods high in zinc include shellfish, hard cheese, eggs, nuts and poultry.

The AWW Beauty Team

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Five minute make-up

make-up

Question:

I am not a person who can spend an hour doing my make-up. Is there a quick routine you can tell me about?

Michelle, Croydon, NSW.

Answer:

According to make-up artist Napoleon Perdis, your daily routine can be fast and simple. Follow his “five steps in five minutes” advice.

Step 1: Skin. Start with a primer to give your foundation a longer-lasting and more even finish. Try Napoleon Perdis Auto Pilot Pre-Foundation Skin Primer, $45. Use concealer to even out skin tone, cover blemishes, blend under eyes and along the T-zone. Always set with a face powder for a flawless finish.

Step 2: Cheeks. Try a liquid or cream blush on cheeks and lips to add a healthy glow that lasts throughout the day.

Step 3: Eyes. By curling lashes and adding three applications of mascara, your eyes will instantly open up and have definition without needing eyeshadow.

Step 4: Lips. Nourish lips with a gloss or lip balm.

Step 5: Glow. Finally, warm the face with a touch of bronzer.

The AWW Beauty Team

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Straightening wavy hair

straight hair

Question:

What is the best treatment to keep my wavy hair straight without doing any damage and making it frizz too much?

Kelly Cook, Wangaratta, VIC.

Answer:

Anthony Nader of RAW salon in Darlinghurst, Sydney, suggests taming wavy hair by using products that contain lanolin for moisture, such as Schwarzkopf ExtraCare ZeroFrizz Finishing Polish, $5, and jojoba oil to give a brilliant shine, such as RAW Essentials by Anthony Nader Shampoo, Conditioner and Treatment, $12.95 each.

He recommends adding “a few longer layers to your haircut to reduce the volume on the ends, which will make your hair much easier to straighten. Blow-dry hair straight using a jumbo round brush — stretch hair out and away from your head as you blow-dry and keep the nozzle of the hairdryer directing heat down the hair shaft, as this will smooth the cuticle, lock in shine and eliminate frizz. Use a very small amount of shine serum — warm it up in your hands first — and distribute from ends to mid lengths. The result: long-lasting, glossy, straight hair.”

The AWW Beauty Team

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Sparkles

Sparkles

Exclusive extract from Sparkles (Headline/Review) by Louise Bagshawe.

‘So,’ the lady said. ‘You have come at last.’

‘Just so, madame,’ said Sophie, nervously.

Her mother in law shook her head and made a little moue of annoyance with her thin lips.

‘Speak English, girl, for heaven’s sake,’ she snapped. ‘You were never any good at French.’

The maid was still hovering, pouring the tea, but Katherine Massot paid no notice. Of course she would snap at Sophie in front of a servant; in Katherine’s world, servants were invisible. They simply didn’t count.

‘I wanted you to understand my decision,’ Sophie said, trying to keep her voice from trembling. She had always been nervous of the older woman. There had never been any warmth from Katherine, not when she and Pierre were first married, not even when Tom had been conceived.

‘I can see your decision with my own eyes,’ Her paper-thin claw of a hand gestured angrily at Sophie’s dress. It was perfectly chic; Givenchy, gathered at the wast, falling to just below the knee, with a tailored jacket, and severe Christian Louboutin court shoes.

But the elegance didn’t matter today. The colour mattered. And the colour was black.

‘You are giving up on my son,’ the elder Mme. Massot said.

Sophie flushed. It was as close to emotion as she had ever seen Katherine come, and Sophie had no desire to hurt anybody. There had already been so much pain.

For a second she didn’t say anything. They sat together, silently, in the sumptuous parlor of the Dower House, the Earl Grey rapidly cooling in front of them in its bone china cups. Sophie wished she could bolt. The excessive richness of the Louis XIV furniture, the antique silk Chinese wallpaper, it all seemed oppressive.

‘I could never give up on Pierre. But it has been seven years.’

‘Seven years and two days.’

Sophie nodded. Of course she kept exact count; she was his mother.

‘We’ve heard nothing,’ she pointed out. ‘Not a word, not a sign.’

‘There were reports… that he was seen,’ Madame Massot said stubbornly.

‘We investigated all those,’ Sophie reminded her. ‘They came to nothing.’

She glanced outside and the tall, narrow windows of the eighteenth-century house. They afforded a beautiful view of the park, across the lake, all the way up to the main house, Chateau D’etoiles. The castle of the stars. Pierre’s house. And now hers.

‘If I had the slightest hope that he was alive…’

‘I have not the slightest doubt he is,’ the old lady said, fiercely.

‘Based on what?’ Sophie said. ‘Have you some new information?’

Oh, how she hoped she did. Then she would not have to go through with all this. Then she could retreat to the familiar comfort of the Chateau, and go on doing what she was good at, being Pierre’s patient, obedient wife, keeping the home fires burning, and their son’s hope alive.

Instead of having to face everything. Startling, but by no means ending, with Katherine Massot.

‘I have not felt it. When a man like Pierre dies, you know. You sense it. Men like him do not pass unmarked.’

She looked at Sophie scornfully, as though to ask, for the millionth time, what Pierre had been doing to unite himself to such a mouse.

‘I understand. It is a mother’s love,’ Sophie said.

The old lady turned away in a rustle of silk.

‘What do you know of love,’ she said.

‘I loved Pierre.’

‘I wonder,’ said her mother in law.

Sophie felt anger for the first time, but it was drowned out by her fear. Katherine scared her, she always had. It had taken weeks, months even, to screw up enough courage to do this. And of course, she would take whatever Katherine threw at her. In this, as in everything else, Sophie would behave as Pierre had demanded she do. With impeccable dignity; with the bearing Sophie hadn’t acquired by birth, but which she had been aping for so long it was now part of her.

And besides — this was Pierre’s mother. And she was in pain. Imagine if it were Tom, and I was hearing this from Tom’s wife, she thought.

‘This is a dreadful thing for you,’ Sophie said, kindly. ‘I hope you will come and see me in a few days. And Tom,’ she added, trying to sweeten the deal with the promise of a grandson. ‘He should be over from Oxford for the weekend.’

‘What does Thomas think of what you’re doing?’ Katherine demanded.

She pronounced the name in the French way, just to let Sophie know what Pierre would have wanted.

Sophie’s face paled a little.

‘He is very fond of his father. And, like you, he still hopes.’

‘He disapproves,’ Katherine said, triumphantly.

Sophie sighed. ‘It has been too long. It is time to put an end to it. As much for Tom’s sake as anything. He must learn to move on, to have his chance to grieve.’

Katherine stared at her, then gave her a brittle laugh.

‘You are naive,’ she said, ‘if you don’t think life gives one plenty of chances to do that.’

Sophie looked down. Naive. Stupid. Passive. Yes, well; she knew what Katherine thought, what they all thought. She, middle-class, uneducated Sophie Roberts, picked, against all likelihood, by the great Pierre Massot at 19, to be his wife. And the mother to his one child, thankfully, a son. What had she done, all these years, except learn to dress, and behave, and host parties?

She rose. ‘I had to inform you myself.’

‘Yes. Thank you for that,’ Katherine’s bony claw picked up the papers, neatly folded, and extended them towards Sophie. She reached to take them, but for a moment the old woman held onto them.

‘Amazing,’ she said. ‘You need only sign. And you will control eighty million euros.’

Sophie hesitated, then gently took the documents from her mother in law’s hand.

‘Pierre would have never wanted us to quarrel.’

‘And all you have to do to get them,’ Katherine said, as though she hadn’t spoken, ‘is declare that he is dead.’

‘Because he is dead,’ Sophie said, helplessly. ‘It’s been so many years.’

Katherine Massot sighed and turned her face away, as though she were just too weary to deal with Sophie any more.

Sophie waited a moment, then noiselessly rose, and left the house. Outside, on the raked gravel of the driveway, her car and driver were waiting. As he stepped out and opened the back door for her, and Sophie slid gracefully inside — knees together, ankles lifted in one catlike movement — she breathed out. Not so much in relief. There was too much to do for her to be relieved. But at least in respite. The car pulled noiselessly away, following the winding road back to the main house. It was late May, and a glorious spring evening, the warm, fading light bright with the promise of summer. The topiary hedges cast long shadows over the smooth lawns, and the lake sparkled brilliantly in the setting sun.

It was an evening very like that one just over seven years ago, when her husband, Pierre Massot, kissed her on the cheek and told her he had to see to some business in the city. Nothing important, he told her. He walked out of the front porch, and she never saw him again.

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Louise Bagshawe’s writing tips

1. Go on a reading course.

Nobody wants to hear this, everybody ignores it. It’s not sexy advice. But it matters. To write in a given style you must steep yourself in that style. Say you want to write a chick lit book. Before you start, pop down to your bookstore. Get the Shopaholic books, Jill Mansell, Jenny Colgan, Lisa Jewell, Mike Gayle, etc etc. Buy only bestsellers. At least ten books by ten different authors, or you’ll wind up copying one person’s style. Then take a month and read them all. This is how good you have to be.

2. Plan your own story

Get the title, the lead characters, the setting, the plot overview and the chapter by chapter breakdown all sorted before you start writing one word. The novel will not write itself.

3. Set yourself a word target and stick with it

Each day, write 500-1000 words. Always read through your work at the end of the day. Keep going and be consistent.

4. Set it aside and revise

When you are done, put the manuscript aside for one week. Re-read your favourite book from Step One. Then go back to your own work. Is it anything like that good? If not, revise. All us pros do it.

5. Buy The Writers’ Handbook

Buy The Writers’ Handbook, read the chapters on submissions, and submit to agents. NEVER TO PUBLISHERS, EVER. Publishers look seriously only at agented work, and agents do not want clients whose work has been rejected.

Do not write a “cute” cover letter. Do not tell them this is the greatest thing they’ve ever read and it will make them millions. Send a brief letter, a sample chapter and a one-page synopsis, with a self-addressed, stamped envelope.

If it is good enough, one of them will agree to represent you. If many agents reject the work, it is probably not good enough to make it.

One more note. You only get one chance to be fresh new talent for an agent. So take endless time perfecting your manuscript before you send it out to agents. Don’t rush what may be your best shot.

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