Pack a punch with a healthy lunch!

With a growing number of Australian children suffering from obesity, it is important to emphasise the importance of physical activity from an early age. It can take as little as 30 minutes of exercise each day to maintain optimal weight and health, but being physically active has a wide range of additional benefits for kids. They’re more likely to gain new skills, friends and confidence through sport. They will also sleep better, feel more energetic and get the most out of life.

Globe artichoke leaf extract (Cynara scolymus) is good for indigestion, say researchers from the University of Bonn, Germany. In their study, patients’ nausea and flatulence were...

From The Australian Women's Weekly Health Series: Cancer Prevention. Buy the Book.

Clearly, when he wrote "Hell is other people", Jean-Paul Sartre knew something about how it feels to hold a grudge.

How to find motivation to get started and keep going with your New Year weight loss goals?

Snacking is an important part of any healthy eating plan. But what to snack on during that mid-meal break? Karen Inge gives you her top ten treats.

There is a sport for everyone. Get inspired and try something new. Read on - pilates just might be the fitness solution you've been looking for.

Taken from The Australian Women's Weekly's health title Arthritis: the good news. Buy the Book.

Ever wondered why you can stay healthy through a stressful month at work, then come down with a cold as soon as you take a break?

If you need surgery, make sure you have two things. A great surgeon and a roommate who's just been through the same thing. Researchers from the American Psychological Association have...

Sitting at a computer all day can be a real pain in the neck. If you are reading this, you're probably sitting at a computer right now. Check your posture, and try these simple stretches. Your body will thank you.

Researchers at Johns Hopkins University have found that broccoli sprouts have a high concentration of cancer-fighting compounds. The tiny sprouts pack up to between 10 and 100 times more...

You know that chewing gum can help bad breath, and many ex-smokers have kicked the habit by using it - but did you know that chewing gum is also a natural remedy for heartburn? Researchers...

I’m often asked if there are any natural remedies that can give quick energy. I often feel tired in the afternoon, especially if I’ve been sitting at the computer for most of the day. The best remedy is to do something to get your energy moving. The following two yoga exercises are my favourite afternoon […]

All of us at one stage or another have experienced feelings of sadness, loss or grief. Quite often, we say that we’re feeling depressed. But what exactly is depression? Here, we explore the clinical definition of an illness that effects on average one in five Australians. From The Australian Women’s Weekly Health Series – Depression, […]

“There are particular times in people’s lives that are especially significant, but it’s the weight the individual gives them that makes them important. One landmark may be of consequence to one individual and not to another.” This statement by Dr William H Masters holds true for menopause and midlife. The important question to ask yourself […]

Latest research shows that certain oils could be essential in killing harmful bacteria.

Honey has never tasted so sweet.

If you’re in a relationship, it can be sobering to take an inventory of how you treat them. How much time did you spend together this week? How much (if any) was “quality time”? What did you talk about – chit-chat, family business, or something more significant? Give your partner the same consideration you would […]

We invite you to attend the National Breast Cancer Centre's Pink Ribbon Breakfast.

A variety of studies have shown a connection between low levels of vitamin A and lung cancer. Now new research published in the Journal of the National Cancer Institute indicates the same may be true for breast cancer. The researchers found that women with breast cancer were less likely to have a particular protein called CRBP, which facilitates the proper digestion and use of vitamin A.

There is only one accurate way to diagnose food intolerance and that is to follow an elimination diet. Uninformed practitioners sometimes suggest the methods described below. However, these are a complete waste of time and money, yielding inaccurate and misleading. They are listed here only by way of warning. Live blood tests A small sample […]

Swallowing a vitamin tablet won’t mean you can skip the hat and sunscreen when you go to the beach, but it may give you extra protection from the sun’s rays. A study published in the American Journal of Clinical Nutrition has found that subjects taking 25 mg of natural mixed carotenoids plus 500 IU of […]

Contrary to popular belief, people are actually less efficient when they multi-task, according to a recent report in the Journal of Experimental Psychology. The more complex the tasks are to do, the longer it takes your brain to switch gears, researchers found. The bottom line: Don’t try to do too much.

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This extract is taken from The Australian Women's Weekly health series Eating Disorders book.

Enjoy the spice of life with healthy herbs.

Getting involved is good for your health.

Staying active each day can keep a cold at bay.

Prevent horrible smells in your bins by sprinkling 1/4 cup each of borax (a natural mineral found in the laundry aisle) and bicarbonate of soda into the bottom of the empty...

From The Australian Women’s Weekly Insomnia, How to sleep easy health book. One of the most common causes of insomnia is anxiety. The relationship between anxiety and insomnia is a relatively simple one. Anxiety produces increased alertness. However, your alertness level must be low for sleep to occur for any number of reasons. Depression is […]

Snacking may seem like a sensible way to keep your energy levels up, but all-day grazing can put you at increased risk for type II diabetes, stroke and heart disease, say researchers from the Hannah...

Many Australians, at some time in their life, will need to access aged care services – if not for themselves, for their spouse, parents, children, relatives or friends. Through Commonwealth, State and Local government departments and a large number of community organisations, there is a wide range of services and support available – you just […]

The more diverse your circle of friends, the healthier you’ll be. Here are some ‘natural’ ideas on how to connect with others. Put your hand up: Besides introducing you to new people, putting yourself forward for charity or volunteer work makes you feel better about yourself. Open your mind: Fancy making a vegetarian lasagna? Learning […]

Try a Candle Meditation. Gazing into a candle flame is a simple, effective way of quieting thoughts and focusing your mind. Sit quietly at a table, and place a candle in a holder in front of you. Light it. Look steadily at the candle, and take five deep breaths, one after the other. While you […]

Video Games for Attention Deficit Disorder. A new kind of video game, one with EEG (brain wave) biofeedback, is being used by psychologists to treat attention deficit disorder (ADD), a condition characterised by hyperactivity and poor concentration. Patients have an electrode attached to their scalp, which is then connected with the computer; they play the […]

From The Australian Women’s Weekly Home Library Series, Headaches: Relief at Last, A$12.95. Buy the book here. A headache is a fact of life for countless people every day, but that doesn’t mean that it need be endured in silence. This up-to-date guide explains the causes of most common problems, from tension headaches to migraines, […]

Anorexia is a serious condition. Recovery is difficult … without help almost impossible. Anorexia nervosa is often referred to as the “slimmer’s disease”, an inadequate term as it fails to convey the serious and dangerous nature of the condition. The often-heard comment “I wish I could have anorexia for a while” betrays a profound misunderstanding […]

According to the Chinese system of chi kung, gently and rhythmically tapping various acupressure points on the body creates a vibrational wave that travels deep into the tissues, balancing the flow of energy, and stimulating the circulation and flow of lymph. These are the classic “Three Taps”, said to clear negative energy and help the […]

The jury is still out on the cause of Parkinson’s Disease – a devastating illness that affects thousands of Australians each year – but researchers at Boston’s Harvard School of Public Health may have come across a clue. The study tracked the diets of 124,200 men and women over 12 to 14 years, and found […]

Think you know a lot about health and nutrition? Take this quiz and see how much you really know!

1c: Kale has 80 mg a cup, while a medium orange has 70 mg and a medium sweet potato has 28 mg. 2c: They both do, but monounsaturated oils - found in olive oil, almonds and avocado - have the...

Herbs and Surgery Don’t Mix. Many common healing herbs – like ginseng and St John’s wort – can increase your chance of problems during or after surgery, says the American Society of Anesthesiologists. Herbal remedies affect how your body reacts when you undergo surgery. For instance, both ginkgo and feverfew can interfere with the blood-clotting […]

If you use essential oils in your bath, add them just before entering so their delicate healing properties won’t evaporate in the steam before you get in the tub. Oh, and swoosh the water to disperse the drops thoroughly so there are no ‘hot spots’ of oil.

From The Australian Women’s Weekly Health Series Eating Disorders book. Click here to buy the book. As the names indicate, eating or dieting disorders involve a struggle with eating and unreasonable dieting – strictly limiting the amount and types of food eaten, “losing control” and eating too much, or having to get rid of the […]

From The Australian Women’s Weekly Home Library Series, Headaches: Relief at Last, A$12.95. Buy the book here. A headache is a fact of life for countless people every day, but that doesn’t mean that it need be endured in silence. This up-to-date guide explains the causes of most common problems, from tension headaches to migraines, […]

Stress can harm your heart and compromise your immune system, resulting in a lowered resistance to infection. Try these three quick tips to beat stress and bring instant calm. 1. Shrug Your Shoulders This releases tension held in your neck and back. Slowly and deliberately raise your shoulders as close to your ears as you […]

As if helping to lower cholesterol and relieving some menopausal symptoms isn’t enough good news, soy may soon have a new health claim to make. In a small study conducted at Hull University in England, researchers tested the effect of soy supplements on diabetic women. For 12 weeks, one group of the women ate meals […]

Worrying thoughts drive the vicious circle of anxiety. With every worrying thought, anxiety rises a little more. Challenging such thoughts enables you to jump out of the vicious circle and stop anxiety rising. As we’ve seen, worrying thoughts can be challenged with three questions: What is the evidence for what I thought? What is the […]

First, examine the pattern of worrying thoughts that can lead to stress. Now that you’ve worked through these four practice exercises, you may find it helpful to compare your responses with the various possibilities that follow. Possible response to Practice 1 What is the evidence for what I thought? When anxious I feel as if […]

Working nights may lead to more than just sleep deprivation, according to a study published in the American Journal of the National Cancer Institute, which reported a startling 60 per cent increased risk of breast cancer for women who had worked nights for more than three years. Why? Researchers think that night workers produce less […]

Yes, choose! We have little control over many stressful events and the bigger the event, the smaller we may feel by comparison. For example, when we hear about famine in Africa, we may feel overwhelmed by the sheer scale of the problem. Very few of us, however, would refuse to give food to a hungry […]

Feeling overwhelmed? Here are five easy ways to streamline your life, find more time and feel less stressed. 1. Have a clean-out. According to feng shui, the Chinese art of placement, the clutter in your home correlates with parts of your life that need attention. Key spots include your entrance, which represents how you approach […]

A promising remedy for prostate cancer? Science has good news for men. A recent study, published in The Journal of Urology, shows that a supplement containing the herbs saw palmetto (Serenoa repens) and reishi (Ganoderma lucidum) slows the growth of prostate cancer. The study tested the effects of the herbs on 69 men with prostate […]

From The Australian Women’s Weekly Health Series Stress: How to Cope with Pressure. Click Here to buy to the book! Gender thinking For whatever reason – whether by nature or conditioning – men and women tend to think in very different ways. These differences can generate enormous tension and stress. This may be reduced if […]

Follow these simple steps for a healthier new you. 1. Highlight the positive Instead of focusing on what you want to change, make a list of your good qualities and all the things you are thankful for. 2. Pamper yourself Once a week do something just for you: take a herbal bath, give yourself a […]

Skip the early morning jog and sleep in, say research scientists at the German University of Fulda. Much like hibernating bears, people live longer if they sleep eight to nine hours a night, take naps and avoid long work hours and extreme exercise, say the researchers. Not that sloth should be your motto, they hasten […]

Made famous amongst Aussie parents by kids who adore going to TimeZone, American psychologist David Patterson, PhD., is now using virtual reality (VR) to distract burn victims from the pain of daily wound care. While having their wounds cleaned, patients wearing VR visors can play in a computerised world where they have a snowball fight […]

We throw away 25 per cent more rubbish during the period between Christmas and New Year’s Day than any other time of the year. This extra waste amounts to masses of unnecessary garbage – here are a few waste-reducing ideas: Instead of wrapping gifts for kids, hide the presents unwrapped, and plant clues to where […]

“Blood is thicker than water and it boils quicker” goes the old saying! The truth is, Christmas has never been much fun for those working behind the scenes. All in all, it can be a nerve-wracking experience, even for those who claim to enjoy it. Here’s how to avoid the pitfalls. Lower your expectations Decide […]

Sailing through the season happily is not only about getting your look right and conquering your nerves in public. It’s also about having the confidence to stand your ground when it comes to managing the finer details. For example, are you tired of being the one upon whose shoulders all the organisational responsibility seems to […]

Mealtimes should be a perfect time for contemplation and relaxation. Unfortunately, we often gobble down our food in cars, in front of the TV and on the go- rarely stopping to truly taste and appreciate it. When we eat like this, the experience doesn’t register in our brains, says dietician Evelyn Tribole, and the result […]

Short, intense bursts of excitement can actually make you more resilient and able to cope better with prolonged stress and tension. Have a day off work and organise to spend it doing something you’ve always wanted to do – but make it a challenge which makes you just a little bit nervous, something that expands […]

Every day presents a new opportunity to feel good about yourself – and how you actually get up and out of bed can profoundly affect the rest of the day. When you wake up, don’t leap out of bed. Lie still, and spend a little time gradually becoming aware of how you feel Stretch, and […]

Got a headache? Forget the aspirin – think sexy thoughts instead! Such thoughts can lessen pain, say researchers at Johns Hopkins University in Baltimore, USA. In the study, students were divided into four groups: one was asked to think of a favourite sex fantasy while they held their hands in ice-cold water for as long […]

New research confirms that omega-3 fatty acids may help save your heart, and relieve depression. Harvard School of Public Health researchers recently examined records of nearly 85,000 participants in the Nurses’ Health Study and found a 33 per cent drop in heart disease risk among those who took in the most omega-3s by regularly eating […]

*”When written in Chinese, the word ‘crisis’ is composed of two characters. One represents danger, and the other represents opportunity.” John F. Kennedy Do you feel as though you are just lurching from one crisis to the next? The most important thing you can do when your life is like a pressure cooker is to […]

Here are some simple ways to make sure the vitamins in your food don’t go to waste. Don’t boil vegetables for too long. The water leeches out vitamins B and C. Instead, lightly boil or steam them. An exception is carrots, which should be boiled very lightly in order to break down the cell walls, […]

“Eating is not merely a material pleasure. Eating gives spectacular joy to life.” -Elsa Schiaparelli, fashion designer. It’s not good enough to think: “I’ll just have a salad”, if what you’re putting on top of it is cancelling out any health benefits. By learning which oils are better for you than others, and experimenting with […]

Laughter beats bugs Recent research published in the Journal of the American Medical Association indicates that laughter may strengthen the immune system. In the study, 26 men and women were exposed to common allergens, which made them sneeze and experience a sore, raspy throat and tearing eyes. They were then shown a funny video. Symptoms […]

Consider this Buddhist saying: “The perfect disciple is one who is always stumbling – but never falls.” We all fall into traps of selfishness and delusion when we least expect it. The chance remark that wounds someone else, the careless lie, the irresistible urge to cheat are universal. Forgive yourself for being human. Apply to […]

Beans may be better than meat when it comes to maintaining strong bones, according to researchers at the University of California in San Francisco. They found that elderly women who consume more animal protein than vegetable protein usually experience more hip fractures and bone loss. Researchers hypothesise that when the body digests animal protein it […]

Don’t let things fester Sticks and stones can break your bones, but harsh words can hurt even more. Research shows that arguing with your nearest and dearest makes you more vulnerable to a range of viral infections and lowers your immune system. Most pointedly, women showed more damage than men, presumably because they are also […]

Just slow down Lewis Carroll put the feeling of spinning chaos that comes from go-go-going too fast in a nutshell when he wrote of “life becoming a spasm and history a whiz”. Sometimes you spend days just rushing from one meeting or task to the next, but no matter how hard you push yourself, you […]

Get plenty of sleep or your happiness rating will suffer. Most people need a good six to eight hours sleep a night to feel in the best of moods. Have a regular bedtime and keep the bedroom for sleep and lovemaking only (so – no reminders of work!). Avoid alcohol and chocolate late at night […]

Chinese herbalists say that the spices ginger and cardamom are ‘restoratives’, which means they enliven your metabolism by creating heat and energy. Try my recipe for this ‘metabolic tonic’ to stimulate the circulation – it’s particularly recommended for that dreaded ‘I’ve-gotta-cold-coming-on’ feeling. Metabolic Tonic: 5 cinnamon sticks, broken in half 2 one-centimetre (1/2 inch) slices […]

Feeling below par? This gentle program of herbs, exercise, and bathing will cleanse your system and boost your vitality. It makes a lot of sense – especially after any kind of over-indulgence or stress – to give your body a rest. Another bonus: Cleansing diets help boost metabolism, and might help you lose a few […]

Improve your longevity by eating what’s possibly the healthiest diet in the world. On some small islands of Japan called Okinawa you’ll find more centenarians than anywhere else in the world. But what’s most surprising is that they’re not just old, they’re incredibly healthy. In fact, scientific studies of elderly Okinawans have found they have […]

It’s easy to be confused about exactly how much a serving is. Here’s an easy guide to what one serving equals. Vegetables: 1 cup of raw, leafy vegetables or 1/2 cup of other vegetables, cooked or chopped raw. Fruits: 1/2 cup of chopped, cooked or canned fruit; 1 medium apple, banana or orange; 3/4 cup […]

1. Spice up your meals. You’ll eat less. 2. Bulk up your salads. Chop vegetables into bigger pieces instead of shredding or slicing. You’ll chew more and eat less. 3.Drink water before your meal to decrease your appetite. 4.Try a juice spritzer, instead of juice. Just mix half of your favourite juice with water or […]

So you’ve been celebrating and now you feel … well, awful, in fact. When you drink alcohol to excess, your body is unable to break it down fast enough, so it accumulates in a harmful byproduct called acetaldehyde. The liver – which has the job of detoxifying your body – is overwhelmed by dealing with […]

We all know the best way to stay well and get all the nutrients we need is to eat a wide variety of fresh fruits and vegetables. Problem is – we just don’t do it! Nuts, seeds, fresh fruit and vegetables are all free from colours, preservatives and emulsifiers. It makes sense that if we […]

Apples and apple juice have a low glycaemic index (GI) which means they keep you feeling full for longer. To make the most of your apple juice, stir the extracted fruit fibre back into the juice. A 200g apple has 4g dietary fibre, as much as three slices of mixed grain bread. To make a […]

Bananas are a nutritionally complex and unique fruit, possibly because they don’t come from a tree at all, but a giant fruiting herb, the world’s largest. Bananas are the only fruit to contain all the major vitamins. They’re high in dietary fibre, potassium and magnesium, and have two to three times more carbohydrate than other […]

This simple yoga exercise really brushes away the cobwebs and sends a burst of energy right through your body. Try it today! 1. Stand with your feet shoulder-width apart, knees relaxed, feet facing forwards, and eyes open so you can keep your balance. 2.Clasp your hands behind your back with your palms facing the floor. […]

I have started an exercise program (finally!) and I am keen to know if there's anything I can take to give me an extra energy boost. K.Z., via email

Can the foods you eat shift your mood as well as stop you feeling hungry? The latest research reveals you can do anything from overcome depression to improve your memory – simply by choosing the right food. To boost energy levels, choose: Protein-rich foods: seafood (prawns, fish, scallops, mussels); turkey; low-fat milk or yoghurt. Foods […]

Try to make time for five minutes of quiet meditation and reflection every day. It stills the mind, combats stress, and mentally prepares you for what you have to do next. Meditation exercise Sit in any position that feels comfortable and close your eyes. Keep your head upright, shoulders relaxed. Start to breathe steadily and […]

Fibre is a vital part of the digestive process, but are you eating enough? Dietitian/nutritionist Vanessa Jones shows how, by making small changes in what you eat, you can easily go from a low-fibre diet to one that is high in fibre. Your mother describes it as ‘roughage’, the kids call it ‘those yucky grainy […]

Insoluble fibre This type of fibre tends to be better known as it is more visible and often adds texture to our food. Insoluble forms of fibre include cellulose (present in all edible food plants), hemicelluloses (found especially in cereal bran) and lignin (found mainly in cereals and woody vegetables). Best sources include cereal bran […]

If you’re ravenous, reduce the risk of making bad food choices by keeping healthy, tasty snacks on hand. Eating wholefoods little and often is the key to keeping energy levels up through the day. The alternative is the all-too-familiar boom-bust-boom effect of eating sugary, processed foods, and then having blood sugar levels slump shortly afterwards, […]

Could it be candida? Overgrowth of the fungus candida in the digestive system has been associated with a whole range of seemingly unrelated problems, including irritability, tiredness, mild depression, thrush (which affects 70 per cent of women at some time), food sensitivities, flatulence, and poor digestion. It often takes hold following a period of long-term […]

Why women get drunk faster than men According to a new study in the journal Alcoholism: Clinical and Experimental Research, ADH, an enzyme that helps digest alcohol is less active in women, making them more prone to the effects of wine and spirits. But if you enjoy a beer, this is less of a problem, […]

According to scientists at the University of Sydney, wearing woollen sweaters may make you feel cosy, but, compared with cotton clothing, they may trap allergens and trigger allergy symptoms. In fact, you run the risk of exposing yourself to dust mites and cat allergens by at least 10 times! So, if you can’t shake a […]

Migraines? Skip the sleep-in! If you are a migraine sufferer, sleeping late on weekend mornings might not be such a good idea. According to UK research, the sudden change in sleeping habits can cause a splitting migraine. And, if it also means you are late for your morning ‘fix’ of caffeine, or that you miss […]

Guilt is very common in women, and it’s really just a roundabout way of saying you don’t like yourself. When we feel guilty we feel inefficient, bad and wrong. We feel guilty for eating, for spending too much money (or not enough), for not giving enough time to our children (or for smothering them), for […]

How noisy is your office? Now there’s even more reason to dream about a corner office- provided it’s quiet, that is. A recent study from Cornell University shows that people who work in noisy, open-plan office environments had anything up to 90 per cent higher levels of stress hormone in their systems – and they […]

If you’ve inherited a sweet tooth or a tendency to put on weight, you can beat your genes by changing your eating habits and lifestyle. By Helen Hawkes. Your mother was pear shaped and so are you. She loved fatty foods and sweets and hated exercise – and so do you. Not surprisingly, she was […]

There’s plenty of evidence to show our immune systems may be compromised by lack of nutrients and stress. However, the good news is that many tasty and inexpensive foods are highly protective. Add them to your diet today! Onions and garlic These help boost natural immunity and aid circulation. Red onions are a particularly good […]