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High cholesterol

High cholesterol

By Annette Campbell

“I really thought I was healthy!” says 26-year-old Rebecca Sarina. “I was within the healthy weight range, went to the gym a few times a week, and was conscious about eating well – though I did used to sneak the occasional ice cream or chocolate. But overall, I was pleased with my health and felt really well.”

But Rebecca, from the south-western Sydney suburb of Ingleburn, was in for the shock of her life.

About a year ago, a friend who had high cholesterol in his family prompted Rebecca to have hers checked … and the result surprised her and her doctor.

“My cholesterol was very high – about 7.1. It’s supposed to be 5.5 or less,” Rebecca explains. “I’ve since learned that it’s not only overweight, older men who have high cholesterol.

“Anyway, my doctor warned that unless I could start lowering my cholesterol by changing a few things about my lifestyle, medication would be my only option. And I was determined that wouldn’t happen.”

Rebecca’s G.P. gave her an eight-week ‘deadline’ to reduce her cholesterol naturally. Rebecca responded to the challenge by cutting-down almost completely on any saturated fats; grilling more often; using olive instead of vegetable oil, and switching from butter on sandwiches to a spread that helps lower cholesterol.

She also started to exercise about six days a week, for at least 30 minutes each time. “It wasn’t always easy,” she says. “But when you know your health’s at stake, you just do it.”

When Rebecca had her cholesterol checked again, it was down to a much healthier 5.5. “All my hard work had paid off!” she smiles. “And I also lost a few kilos as a bonus!”

Her doctor now suggests she have her cholesterol checked at least every two years, and Rebecca is determined to maintain her “new and improved” low-chol lifestyle.

“Staying active and eating more healthily has made such a difference,” she says. “It was explained to me that the cholesterol was actually clogging my arteries, so I would have been a candidate for a heart attack in the future.

“I’m so glad I nipped it in the bud when I did!”

Have a healthy heart

According to the National Heart Foundation of Australia, one of the best things you can do to lower your cholesterol is reduce your intake of foods that are high in saturated fats (eg, butter, animal fat, palm and coconut oil).

To even further lower your risk of heart disease, quit smoking and enjoy regular physical activity.

For these and many more heart health tips – or your free copy of Healthy Eating for the Heart; A guide to lowering your blood cholesterol – contact the Heart Foundation on 1300 36 27 87 or visit www.heartfoundation.com.au

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Exclusive extract: the promise

Selected as the Great Read in the October issue of The Australian Women's Weekly.

Selected as the Great Read in the October issue of The Australian Women’s Weekly. I can recognise most of the faces that appear from underneath the fur-line hoods, fluffy scarves and woolly hats. Rugged up against the alpine cold, only about fifty locals are in Consuma now. The summer crowds, the holidaymakers who prefer the drier, cooler climate of the mountains to the humidity of the Tuscan seaside, have long gone home. Only the people who were born here are courageous enough to face the winter, and most of them are hardened pensioners with a remarkable resistance to the cold. The Consuma people are tough, rugged, worn – just like their mountains.

The snow hasn’t arrived yet at Consuma, though today could be the day. It’s almost Christmas and they say that when the clouds across to the other side of the Apennine alps are black and angry, snow is on its way. The official name of the village is Il Passo della Consuma (Consuma Pass). It’s at the top of the Tuscan north-central Apennine mountains, and the ‘pass’ used to be the only way over the alps to the province of Romagna on the other side. Over in the distance, the Romagna clouds look dark and nasty. If the saying is true, snow should fall by this afternoon.

The people I see as I drive through the village gave their children over to the nearby towns of Florence or Arezzo many decades ago so that the new Consuma generation could make a living out of something apart from farming and labouring. But if they don’t come back home soon, this tiny slate-grey village will become just another summer vacation destination that is shuttered and deserted during the long winter months. Strangely, I find the thought quite upsetting. I hadn’t realised I cared so much.

I drive on further, past the café where Giovanni always goes for coffee. Sure enough, his two best friends are standing outside with their hands stuffed into their pockets, their breath clouds of vapour like two dragons breathing smoke at each other. I’Magnano and Diavolino (‘strong man’ and ‘little devil’) are famous for playing tricks on people. They’re always ready to laugh. Even now that they’re pushing eighty, they’re still the village pranksters. When Giovanni’s with them, he laughs so hard his nostrils flare and his eyes get teary. I rarely get the joke, but the sight of Giovanni’s nostrils going white with the strain of his glee makes me crack up, too.

I’Magnano and Diavolino aren’t their real names; they’re nicknames. Everyone up here has one. I don’t think I know even one of Giovanni’s friends’ real names. I have a nickname too – Assuntina, they call me, after a local woman who liked a drink. I like to keep the wine on the table and have another drink after the food has been taken away. Reason enough, according to them, to call me Assuntina.

I spot the i’Picchio (‘the woodpecker,’ undoubtedly a reference to his W.C. Fields nose) on his way to the café. He has a crush on my blonde Brisbane girlfriend. They danced together one night after he’d braved the three-kilometre walk down the icy dirt road that runs from the main road through the woods down to Giovanni’s isolated farmhouse, known for centuries as Pratiglioni. I’Picchio had squeezed my friend just a little too tightly as he twirled her around the living room to some merry Italian accordion music on the radio. Even though someone had sticky-taped the aerial on to the window, the reception was still appalling. Everyone was red-faced from laughter, the fire and the heat from our thick sweater. I’Picchio might be a weather-beaten old farmer from up in the Tuscan mountains, but he’s not silly and he is, after all, Italian. If he could give a pretty woman a squeeze, he wasn’t going to let the opportunity slip by, even if it meant having to scrabble down the dangerous road to Pratiglioni.

The villagers venture out of their warm home at around ten in the morning for a coffee at one of the three bars in town. Most people go to Giovanni’s favourite, Bar Consumi, because it’s bigger and has the best selection of homemade schiacciatas, brioches and pastries. It belongs, as does everything up here, to one of Giovanni Consumi’s distant cousins. It’s a bit like the old TV program The Waltons, only everyone up here is a Consumi on Consuma Mountain.

Bar Consumi’s counter is eight metres of total food heaven. Three rows of glass shelves curve and straighten around the main meeting area, the espresso machine. On each shelf are silver trays laden with freshly baked Tuscan specialties. To the left of the coffee machine are various pastries stuffed with custard cream, jam or chocolate. Then there are raisin snails, frosted fruit pockets and sugary buns. There are little cakes, like scones, with almonds, sultanas and pine nuts, and sponge cakes filled with freshly whipped cream, then fig or apricot jam tarts, and biscuits dipped in dark chocolate. The shelves to the right of the coffee machine are dedicated to those who prefer salato to dolce – salt to sugar. The woodfire-baked Florentine schiacciata is like a focaccia but a thousand times better. It’s rolled flatter (schiacciata means ‘squashed’) and topped with olive oil, rosemary and salt. The schiacciata also comes reheated and stuffed with ham, tomato and cheese or porcini mushrooms, or with roasted onions, potatoes, herbs and rucole (rocket).

Most of the locals who are now converging on Bar Consumi will have the same breakfast every morning, the classic Italian cappuccino and brioche, which is a plain light pastry and the best for dunking. Normally, I too would stop at Bar Consumi for my favourite breakfast, because after all these years I know everybody. If they don’t actually know me, they certainly recognise me. ‘It’s the Australian girl, Giovanni’s son’s girlfriend,’ they say. But this morning isn’t like any other morning and my mood is as churlish as the weather. I don’t feel like stopping for a coffee and a chat, because I’d have to force a smile. After almost two decades of heartbreaking travel between Italy and Australia, I’ve made up my mind and decided to go home.

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Box car

These recipes and craft ideas come from The Best of Children's Art & Crafts.

These recipes and craft ideas come from The Best of Children’s Art & Crafts. You will need: large cardboard box, top flaps cut off powder paint in bowls paintbrushes 4 large paper plates paper fasteners, about 2cm in length 2 foil pie plates or small paper plates covered in foil felt-tipped pen small polystyrene packing tray heavy string or cord masking tape stapler scissors Step 1 Adult: using scissors, cut a hole in bottom of box large enough to slip over child’s hips. Step 2 Turn box upside down. Paint top and sides of box. Allow to dry. Step 3 Adult: using scissors, pierce two holes in each long side of box, where wheels are to be attached. Pierce holes in centre of paper plates. Attach plates to sides of box with paper fasteners. Cover pointed ends of fasteners inside box with tape. Step 4 Use two foil pie plates as headlights. Adult: using scissors, pierce two holes in one short side of box, where headlights are to be attached. Pierce holes in centre of foil plates. Attach plates to box with paper fasteners. Cover pointed ends of fasteners inside box with tape. Step 5 Using felt-tipped pen, write your name on packing tray to make personalised number plate. Tape or staple to back of box. Step 6 Adult: using scissors, pierce hole in centre of each long sideof box, at the top. Thread string or cord through one hole. Tie a double knot so it cannot slip through hole. Step 7 Step into box and pull it up to the waist. Adult: pull string or cord around back of child’s neck, then thread through second hole. Tie a double knot to secure string or cord. The car is now ready for a ride. Make a train by adding more boxes as carriages. Turn boxes upside-down on the ground, one behind the other, and children can climb aboard for a train ride.

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Put to the test

If you are starting a new fitness program with a gym or personal trainer chances are the first stop is an assessment of your current status.

If you are starting a new fitness program with a gym or personal trainer chances are the first stop is an assessment of your current status. While qualified fitness instructors are well trained at assessing your fitness levels, you may want to consider taking a combined fitness and health evaluation under medical supervision, before you embark on your latest fitness phase. Let’s take a look at what will be put to the test, if it’s been a while since you body has been through the paces. Why are evaluations important? The most important reason is to check that your body is in sufficient shape to safely participate in regular physical activity. Particular focus should be on your cardiovascular risk factors and how your heart performs under exercise stress. However, an assessment will also provide valuable information to help plan your fitness program, such as target areas to concentrate on (abs!!) and any areas to watch out for like spinal or knee problems. When is a medically supervised assessment needed? The main difference between types of evaluations is whether or not they are medically supervised. If you undertake a test at a sports medicine facility you would expect a far greater emphasis on your medical history and the use of sophisticated equipment to measure certain parameters. These types of tests are recommended if you’re over 40 years, are overweight, have a particular medical condition e.g. high blood pressure or diabetes, have a sports or other injury or are getting started after a long time of being a lounge lizard. They’re also a great way for the “fit” to help find that edge to improve performance. What’s involved in a medically supervised assessment? The medically supervised assessment may involve:

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Breast cancer screening and treatment

Screening and treatment techniques in Australia are becoming more specific, refined and effective each year.

Screening and treatment techniques in Australia are becoming more specific, refined and effective each year. Diagnosis A lump is less likely to be misdiagnosed today due to improvement in screening technology and practice. Higher resolution of images in mammography and ultrasound means smaller cancers are being identified earlier by specialised operators. Biopsy is then used to remove cells from the actual tumour so they can be tested for cancer. In the pipeline are sharper imaging techniques, such as digital mammography, which converts breast x-rays to computer images and magnetic resonance imaging, which is like a CAT scan of the breast.

Surgery As recently as 20 years ago, mastectomy was a disfiguring operation that often involved the removal of muscle under the breast and near the armpit, leaving little more than skin over ribs. Today more breast and muscle tissue is conserved without compromising a woman’s outcome, and greater attention is paid to cosmetic results. For tumours smaller than 2cm, a lumpectomy is usually conducted to remove the tumour and a small rim of normal breast tissue around it. If the cancer is caught early, this is just as effective as breast removal.

Chemotherapy To kill any stray cancer cells that might have spread through the body, most women have to undergo chemo. In recent years, the delivery of chemotherapy has vastly improved so it causes fewer side-effects, boosting the quality of life for women being treated for breast cancer.

Radiotherapy Since the 1970s, radiotherapy has steadily improved, reducing the likelihood of breast cancer recurrence after surgery.

Tamoxifen The gold star treatment for women with hormone responsive breast cancer, tamoxifen has significantly improved survival chances by reducing recurrence. It works by blocking the oestrogen sites that feed a hormonally related breast cancer, stunting its growth.

Antibody therapy Up to 30 per cent of breast cancers involve a receptor called HER-2/neu, which sits like moss on the surface of breast cancer cells and stimulates their growth. The antidote is Herceptin, a drug containing an antibody which attaches itself to the receptors and interrupts their action.

Cosmetic options After mastectomy, women now have better cosmetic choices. They can choose prosthetics or a range of breast reconstruction options.

Prosthetics: Rubberised or silicon breast prosthetics can be worn in a special bra to even out weight between the breasts and ensure correct posture.

Breast reconstruction: There are three techniques:

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Be breast-aware

To mark Breast Awareness month, the Cancer Council is reminding women to be more aware of their breasts so they will notice any changes.

To mark Breast Awareness month, the Cancer Council is reminding women to be more aware of their breasts so they will notice any changes. 1. Examine your breasts every month, a few days after your period, when they are least likely to feel lumpy or tender. 2. From time to time, take a good look at your breasts in the mirror so you get to know their shape, colour and size. 3. Feel your breasts regularly – it should only take a few minutes in the shower or while dressing or lying down. To examine them:

  • If you feel a change, ask your GP to check it out. Don’t panic, though. Nine out of 10 changes are not cancerous. Women aged 40 and older should have an annual physical breast examination from their doctor. Women aged 50 and older should also have two-yearly mammograms (free through BreastScreen Australia). Screen and Treatment Learn about breast cancer screening and treatment techniques in Australia. More information** For more information about any aspect of breast cancer, contact:

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The magazine editors’ diet

Here is a seven-day sample of "The Magazine Editors' Diet"

Here is a seven-day sample of The Magazine Editors’ Diet BREAKFAST Monday to Friday 1/3 cup Toasted Muesli topped with a little dried, fresh or stewed fruit taken from your daily ration of the equivalent of five pieces of fresh fruit per day and 1/3 cup dried fruit of your choice. Tea or coffee Saturday – Baked Ricotta With Tomato Sunday – Baked Eggs With Pancetta SNACK Monday to Sunday 2 pieces of fresh fruit from your daily ration of the equivalent of five pieces of fresh fruit per day OR Dried fruit of your choice from your ration of 1/3 cup per day AND/OR 1/3 cup nuts of your choice LUNCH Monday to Sunday My Ideal Lunch

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The magazine editors’ diet

When the Director of The Australian Women's Weekly's Test Kitchen, Pamela Clark, decided to go on a diet, she took matters into her own hands, devising a low-carb, low-fat eating plan that helped her lose 20kg and drop three dress sizes.

When the Director of The Australian Women’s Weekly’s Test Kitchen, Pamela Clark, decided to go on a diet, she took matters into her own hands, devising a low-carb, low-fat eating plan that helped her lose 20kg and drop three dress sizes. Why a low-carb diet? The main reason I chose low-carb is that I’ve tried so many other diets and failed. Being curious about all food-related issues, I was interested to see how the low-carb approach would work for me. Some people following the low-carb craze have eliminated all carbs, including fruit and vegies. I have a real problem with the notion of eating a high-fat, high-protein diet without fruit and vegetables. It is contrary to everything I know about how food makes you feel. So I decided I’d simply drop the grain-based food I ate every day and not worry about the rest. I lost more than 4kg without any effort in those first three weeks. So, I thought, why not continue? And what a breeze it’s been. The funny thing about this diet is that I don’t have cravings for sweet or fatty foods at all. It’s a wonderful bonus I didn’t expect. Normally, when I’ve done something like this before, I return to my errant ways with food. The dangerous thing for me is to have no goal, so I decided I would continue to eat this way until Christmas, the target being to lose six kilograms. I’d then release myself from the diet over the Christmas period and think about things in the new year. However, by Christmas Day I’d been on my diet for 14 weeks and had lost 11kg. I was fairly pleased with myself and the way I felt, so I thought, “I can do Christmas dinner without grains” and I did, no hardship at all. When I returned to the office after the Christmas break, people really began to notice and comment on my weight loss. I found myself committed to the diet because of this book. But that was okay, I was still well and happy. By the end of February, the weight loss had slowed down, though it certainly hadn’t stopped. The good news was that I had already dropped two sizes in clothes. I was sick and tired of my wardrobe anyway; I’d been hanging on to things for years in the hope that one day I would fit into them again. I decided to set my sights to lose 20kg in total over 31 weeks. Now, having shed the 20kg I set out to lose, I’m feeling pretty damned fine. The loss averages out at 0.645kg a week, which is only a tad more than the old-fashioned target of losing a pound a week. I really do know how it feels to be overweight. I’m on your side and, from sharing just about everything I know about fat and dieting, I hope my story can help you achieve a slimmer, healthier, more positive you. EXTRACT FROM THE MAGAZINE EDITORS’ DIET Buy The Magazine Editors’ Diet online

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Eating for a healthy heart

Cardiovascular disease is the leading cause of death and disability in Australia. There’s so much information around about eating for a healthy heart and you may feel that you’ve got it covered. However, a recent survey by the Heart Foundation showed that confusion still reigns when it comes to nutrition messages.
wholemeal

Cardiovascular disease is the leading cause of death and disability in Australia. There’s so much information around about eating for a healthy heart and you may feel that you’ve got it covered. However, a recent survey by the Heart Foundation showed that confusion still reigns when it comes to nutrition messages. What’s your heart health IQ? The Heart Foundation recently released a report that found too few Australian adults recognize the lifestyle factors contributing to cardiovascular disease. When asked what can increase a person’s risk of cardiovascular disease:

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Calcium counter

Use this counter to help you keep your calcium levels on track. Your bones will support you for life!