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Fit in fitness this Christmas

Photos by Getty Images

This month we asked sports medicine expert Dr George Janko, McKinnon Sports Medicine for his team’s top lifestyle and fitness tips for surviving this silly season.

  • Increase that training – whatever it may be. Let’s up the ante! Push harder, faster, stronger, and longer! Do something each day even if only a brisk walk. Remember getting a bit of a sweat up is the thing.

  • Get enough sleep. Australians are sleep deprived and during the silly season, more so then ever. So sleep your way to the top and make it a pact to get an extra hour sleep a night whenever you can fit it in.

  • Watch what you eat and try to get back to your normal weight before all the grog and food to come. Remember less fat, fewer takeaways (except for salads without mayo), and when you eat out ask for sauces on the side (usually that will mean fewer kilojoules).

  • A bottle of white, a bottle of red, maybe a bottle of rose instead. For those who don’t remember this Billy Joel song remember that while alcohol has some anti-oxidant qualities, too much is not too good. Try to have at least three alcohol free days and keep the other days for up to four standard drinks per day only for men and two standard drinks for women.

  • Get a massage to take time out for yourself. We all get a bit tired before the Christmas break arrives and a massage is a great way to revive your energy.

  • Look after you biomechanics. A new pair of runners might be a great X-mas present. Now is the time to drop some hints. Remember the most important thing about runners is the “last”. This is the way the sole is attached to the upper. The shoe should not twist or bend in the mid foot. It should only bend in the toe region.

  • Remember that life is a team sport. Make time for all those important people in your life. It is they who give your life meaning.

  • Lastly, remember those New Year resolutions could start now! Give yourself a head start – why wait to the 1st of January?Tell us what you think about these Christmas fitness tips …

Tell us what you think about these Christmas fitness tips …

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Got five minutes?

Got five minutes?

Now there’s no excuse for saying you haven’t got time to exercise. These simple moves mean you can wage war on your wobbly bits in 5 minutes flat. Do all six, and you’ve added half an hour of movement and vitality to your day.

1.Strengthen your coreStick a note saying “Cinch in my centre” on your computer monitor, fridge, or car dashboard. Every time you see it, pull in your stomach muscles, drawing your navel back as if to glue it to your spine.

2.Beat batwings

Sit on a chair with your hands on the arm-rests. Lift yourself up by straightening your arms, and then lower yourself by bending them. Don’t put any weight on your feet – just use them for balance. Repeat 10 times.

3.Whittle that waist

Lie on your back, knees bent, and palms touching your head. Tighten your tummy muscles, and then raise your head and shoulders until your shoulder blades lift off the floor. Return to the starting position. Repeat 10 times.

4.Get a better bottom

Lie on your back, knees bent, and hands by your sides. Tighten your abdominal and bottom muscles, tilt your pelvis upward, and lift your hips off the floor slightly; hold for a count of 5. Repeat 10 times.

5.Stretch your spine

Stand with feet together, and arms above your head. Inhale then exhale, slowly bending forward and allowing your body to drop towards the floor from the waist. Don’t lock your knees, they should stay soft.

6.Downsize your thighs

Stand with feet apart. Bend your knees and push your bottom out, as though you were about to sit; hold your arms out for balance, and keep your back straight. Hold for a count of 5, then straighten. Repeat 10 times.

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Undiscovered Egypt: the holiday of a lifetime

A visit to Egypt’s Sinai Peninsula offers insights into the Old Testament and one of the world’s most beautiful natural aquariums.
Mount Sinai

Wedged between mainland Egypt and Saudi Arabia, the Sinai is a triangle of rocky desert surrounded by the gin-clear water and coral reefs of the Red Sea. Its desert heartland was once the setting of epic biblical events, whereas its shimmering shores offer one of the world’s most spectacular marine environments. Not surprisingly, it attracts two different types of tourist – pilgrims and watersport enthusiasts.

Pilgrims and their sacred sights

Pilgrims come in search of biblical landmarks such as Mount Sinai, where Moses is said to have received the 10 Commandments. Mount Sinai may not be a very beautiful mountain, but that’s missing the point. Visitors flock here to walk in the footsteps of one of the Bible’s great prophets and not to soak up the scenery.

Then, there are the monasteries – three in all, dedicated to St Catherine, St Paul and St Peter. On my guided tour around St Catherine’s Monastery the biblical experience came sharply into focus.

“This is where Moses found the burning bush,” said the guide. “See the vine over there on the wall, that’s taken from the bush of Moses.”

This was delivered with such conviction all I could think of was Moses getting his fingers burnt as he took a cutting that grew into today’s bush. Of course, everyone knows Moses didn’t take a cutting. And, of course, no one knows where Moses found the original bush, but a place was found to satisfy people’s need for one. After all, pilgrims, ancient and modern, need sacred sites if they are to make their pilgrimages.

This particular site was selected by the Byzantine Empress Helena in 337AD, who built a chapel to mark the spot. The fact that the bush at St Catherine’s was planted at least 1500 years after Moses passed by has been conveniently overlooked.

And so it should be. What’s the point of visiting the Sinai unless you’re willing to suspend scepticism and imagine Old Testament legends unfolding in their original setting? After all, there’s little else to get excited about … except rock and sand.

The biblical hot spots

Mount Sinai: On top of this unassuming 2288m uplift stands the granite peak of Jebel Musa, the alleged spot where Moses received the tablets from God. It’s a long haul on a rock-strewn path to the summit and the view from the top is disappointing. But according the Bible, the Ark of the Covenant was once kept here.

St Catherine’s Monastery: Nestling at the foot of Mount Sinai, this Greek Orthodox monastery is thought to be the oldest continuously inhabited Christian establishment in the world. It’s a beautiful collection of buildings with a superb collection of 2000 icons, including one of St Peter. There’s also a bell tower donated by a Russian Tsar, an evergreen shrub that’s supposed to be an off-shoot of the original burning bush, a charnel house full of monk’s skulls, the “Well of Moses” and a mosque, built in 1106AD, when religious tolerance was the order of the day. All this surrounded by towering defensive walls that date back to the sixth century.

Divers and their aquarium

Moses may have parted the Red Sea, but modern-day visitors prefer to take a dive in it. From the shore it looks quite tame, but underneath there’s a kaleidoscopic wonderland of reefs, shoals of multicoloured fish, sheer drop-offs that descend to unknown depths and coral-encrusted shipwrecks. Put simply, the Red Sea is a diver’s paradise.

Here, you’ll find more than 1000 species of marine life, including a bewildering variety of fish, reef sharks, stingrays, turtles, dolphins, colourful corals, sponges, sea cucumbers and a multitude of molluscs.

In 1989, a panel of leading marine scientists chose the Sinai section of the Red Sea as one of the Seven Underwater Wonders of the World. This accolade launched a development boom that has turned the coastline into a glittering strip of resorts, five-star hotels and holiday homes. The little fishing port of Sharm el-Sheik now stretches for 20km along the coast. Thankfully, national parks and marine reserves now protect the best areas.

The hottest diving spots

Ras Mohammed: Close to the resort town of Sharm el-Sheik on the southern tip of the Sinai Peninsula, this diving area is in a national marine park of the same name. It’s often called the jewel in the crown of the Red Sea and has more than 20 prime dive sites, including The Thistlegorm, a prized shipwreck discovered by Jacques Cousteau.

Dabah: North of the Straits of Tiran on the Gulf of Aqabar, this cluster of diving areas are centred around two marine reserves. Some of them should only be visited by experienced divers, especially the 80metre-deep Blue Hole and Canyon. More accessible dive sites for beginners are the Eel Garden, Bridge and Oasis.

* Avoid the resorts of Hurghada and Safaga on the Red Sea coast of the Egyptian mainland. The reefs here have been trashed by unfettered tourist development.

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Fit in fitness this Christmas

This month we asked sports medicine expert Dr George Janko, McKinnon Sports Medicine for his team's top lifestyle and fitness tips for surviving this silly season.
Photos by Getty Images

This month we asked sports medicine expert Dr George Janko, McKinnon Sports Medicine for his team’s top lifestyle and fitness tips for surviving this silly season.

  • Increase that training – whatever it may be. Let’s up the ante! Push harder, faster, stronger, and longer! Do something each day even if only a brisk walk. Remember getting a bit of a sweat up is the thing.

  • Get enough sleep. Australians are sleep deprived and during the silly season, more so then ever. So sleep your way to the top and make it a pact to get an extra hour sleep a night whenever you can fit it in.

  • Watch what you eat and try to get back to your normal weight before all the grog and food to come. Remember less fat, fewer takeaways (except for salads without mayo), and when you eat out ask for sauces on the side (usually that will mean fewer kilojoules).

  • A bottle of white, a bottle of red, maybe a bottle of rose instead. For those who don’t remember this Billy Joel song remember that while alcohol has some anti-oxidant qualities, too much is not too good. Try to have at least three alcohol free days and keep the other days for up to four standard drinks per day only for men and two standard drinks for women.

  • Get a massage to take time out for yourself. We all get a bit tired before the Christmas break arrives and a massage is a great way to revive your energy.

  • Look after you biomechanics. A new pair of runners might be a great X-mas present. Now is the time to drop some hints. Remember the most important thing about runners is the “last”. This is the way the sole is attached to the upper. The shoe should not twist or bend in the mid foot. It should only bend in the toe region.

  • Remember that life is a team sport. Make time for all those important people in your life. It is they who give your life meaning.

  • Lastly, remember those New Year resolutions could start now! Give yourself a head start – why wait to the 1st of January?Tell us what you think about these Christmas fitness tips …

Tell us what you think about these Christmas fitness tips …

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Home Page 5582

Got five minutes?

Now there's no excuse for saying you haven't got time to exercise. These simple moves mean you can wage war on your wobbly bits in 5 minutes flat. Do all six, and you've added half an hour of movement and vitality to your day.
Got five minutes?

Now there’s no excuse for saying you haven’t got time to exercise. These simple moves mean you can wage war on your wobbly bits in 5 minutes flat. Do all six, and you’ve added half an hour of movement and vitality to your day.

1.Strengthen your coreStick a note saying “Cinch in my centre” on your computer monitor, fridge, or car dashboard. Every time you see it, pull in your stomach muscles, drawing your navel back as if to glue it to your spine.

2.Beat batwings

Sit on a chair with your hands on the arm-rests. Lift yourself up by straightening your arms, and then lower yourself by bending them. Don’t put any weight on your feet – just use them for balance. Repeat 10 times.

3.Whittle that waist

Lie on your back, knees bent, and palms touching your head. Tighten your tummy muscles, and then raise your head and shoulders until your shoulder blades lift off the floor. Return to the starting position. Repeat 10 times.

4.Get a better bottom

Lie on your back, knees bent, and hands by your sides. Tighten your abdominal and bottom muscles, tilt your pelvis upward, and lift your hips off the floor slightly; hold for a count of 5. Repeat 10 times.

5.Stretch your spine

Stand with feet together, and arms above your head. Inhale then exhale, slowly bending forward and allowing your body to drop towards the floor from the waist. Don’t lock your knees, they should stay soft.

6.Downsize your thighs

Stand with feet apart. Bend your knees and push your bottom out, as though you were about to sit; hold your arms out for balance, and keep your back straight. Hold for a count of 5, then straighten. Repeat 10 times.

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Sip to beat stress

Sip to beat stress

Drinking black tea might be the easiest way to beat stress, say English researchers.

According to a University College London study of 75 adults, drinking four cups of plain black tea a day appears to cut levels of the hormone cortisol by a remarkable 20 per cent. (Cortisol is a potentially dangerous ‘stress hormone’, which ramps up blood pressure and may even make your body more vulnerable to disease).

The tea-drinkers also claimed to feel calmer and better able to deal with stressful events than a control group who drank other caffeinated beverages.

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Coffee health news

Coffee health news

Australians love their coffee breaks and now new research is revealing that they may indeed be doing their health a big favour.

Let’s take a closer look at exciting new research on antioxidants in coffee:

Antioxidant power

Antioxidants fight cellular damage caused by free radicals in the body produced during daily life such as in stressful situations and via pollution. Antioxidants trap free radicals and therefore prevent a number of early steps involved in lifestyle diseases. When blood lipids like cholesterol are not oxidized this lowers the risk of cardiovascular disease. When DNA damage is prevented by free radicals, the risk of certain cancers is reduced. Antioxidants are also important for anti-aging and can have an anti-inflammatory action. Antioxidants are high in fruits and vegetables but also in pleasurable foods like red wine (grapes) and chocolate (cocoa).

Coffee antioxidants

New research is showing that coffee is a valuable source of disease-fighting antioxidants. In fact, it is the number one source in the American diet and provides more antioxidants than fruit due to frequency of consumption and the antioxidant content per serve. Epidemiological studies have found that coffee is associated with a reduction in glutamyl transpeptidase, a suggested biomarker for early oxidative stress. Great news for decaf lovers is that it appears to have similar antioxidant activity. Plus the addition of milk does not appear to affect the antioxidants in coffee. Surprisingly, research suggests that coffee is more powerful in scavenging peroxyl radicals than tea and is in fact endowed with a natural antioxidant capacity around 5-8 times higher than that of tea.

Coffee consumption

Regular consumption of coffee is associated with reduced risk of lifestyle diseases particularly type 2 diabetes. With 28% lower risk of type 2 diabetes seen in those who consumed between 4-6 cups per day. Regular coffee consumption may play a role in a healthy weight as caffeine raises metabolism and has also been reported to stimulate fat utilisation in muscle tissue during exercise. There is also evidence that regular coffee consumption can lower the risk of Parkinson disease in men along with liver disease.

So what’s a good level of intake?

There is no set recommendation however research would suggest that 3-4 cups per day providing 300-400 mg/day of caffeine is a good general guide. Of course, pregnant and breastfeeding women, adolescents and children should limit their intake of caffeine.

Are you a coffee fanatic? Tell us about your coffee drinking habits below using the comments feature.

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Bindi, the Jungle Girl: Camels

Bindi with a camel

This month, Bindi shows off her favourite camel.

Pick up a copy of the October issue of The Australian Women’s Weekly to read more about camels and see below for information on how to ask Bindi your most pressing wildlife questions.

What has three stomachs, one hump or two and can survive for 20 days without water? A camel, writes Bindi Irwin.

My favourite part of a camel is its hump. At Australia Zoo, on Queensland’s Sunshine Coast, we have Teela, our dromedary or one-humped camel. She’s a darling. Dromedary camels are found in the deserts of Australia, the Middle East and Africa, but Australia is the only country where wild herds still roam – we have about 80,000 to 200,000 of them in Australia. These gorgeous animals are useful to our country. They play a role in our tourism industry and are exported to help improve breeding overseas. Camels have been helping us since they were brought here in 1840. Our first explorers relied on them to explore the desert. Camels also helped deliver goods to the outback, where cars or horses couldn’t go. The famous Ghan train, which goes from Adelaide to Darwin, is named after the Afghan camel trains that provided this important service.

Camels are the perfect desert animal – their big, leathery feet prevent them from sinking into the sand and they can close their nostrils to keep out the sand. The camel’s hump stores fat, which gives them energy and water when food is scarce.

Camels in the wild eat whatever is available, such as grasses, shrubs and trees, and because they mostly feed on the move and have broad, soft feet, they have minimal impact on our native vegetation, even in drought conditions.

If you come to Australia Zoo, Teela may greet you with a big smooch. She has fun on our zoo promotional days: on Mother’s Day, she’s part of our Kiss the Critter competition and on Valentine’s Day, she enjoys the Animal Magnetism contest.

Here are five interesting facts you may not have known about camels.

  • A dehydrated camel can drink 200 litres in 10 minutes. That’s 20 litres in 1 minute.

  • Teela never gets dehydrated, but enjoys the treats visitors give her at Australia Zoo.

  • When camels are distressed or angry, they spit. This is actually vomit. Teela has never done this. We make sure she’s always happy and contented.

  • Camels have three stomachs and 60 metres of intestines. This enables them to extract the most nutrients from it. Teela loves eating fig branches and passionfruit.

  • Camels store water in their red blood cells.They can swell up to as much as 240 per cent of their normal size to absorb lots of water.Got a question for Bindi? Post it to Ask Bindi, The Australian Women’s Weekly, GPO Box 4178, Sydney, NSW 2001 or email [email protected].Bindi’s new television show, Bindi: The Jungle Girl, can be seen on ABC TV on Wednesdays at 4.05pm.

Got a question for Bindi? Post it to Ask Bindi, The Australian Women’s Weekly, GPO Box 4178, Sydney, NSW 2001 or email [email protected].

Bindi’s new television show, Bindi: The Jungle Girl, can be seen on ABC TV on Wednesdays at 4.05pm.

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My kids were frozen for 17 years

After an agonising struggle to conceive, Sally and Andrew Woods defied the odds.

Sally Woods kissed her husband goodbye and hugged him tightly. Taking a deep breath, she watched as he climbed into the family car, clutching a flask. In just a few hours, the container would be full of hope.

Andrew, 40, was embarking on a six-hour round trip to pick up a sperm sample he had frozen 17 years earlier. By this time, the sample was one of the oldest in storage. As she waved Andrew off, Sally hoped it was capable of fulfilling their family dream.

Just two weeks before meeting Sally in a pub 17 years ago, Andrew, then 23, found out he had testicular cancer. Instead of enjoying dinner dates and movies, Sally and Andrew spent the first few weeks of their romance making huge decisions about their future.

“We knew Andrew’s rounds of chemotherapy would make him infertile,” Sally explains. “It was weird thinking about children so soon, but even then we knew we wanted to be together.”

So Andrew, a banker, had his sperm frozen in the hope that one day he’d be able to be a dad…

For the full story, see this week’s Woman’s Day (on-sale September 24)

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