Home Page 5622

Heart health: can supplements help?

Garlic bulbs

If your cholesterol or blood pressure readings are high or borderline, you may want to try supplements before jumping on the pharmaceutical bandwagon. Many show promise in treating heart disease, are less expensive than drugs, and cause fewer side effects. Here are the top four heart-healing supplements:

  1. Fish oil If you have heart disease, getting a beneficial dose of omega-3 fatty acids through diet alone can be difficult. For best results, choose a supplement with two key omega-3s: EPA and DHA. Dosage: 1500mg, twice daily.

  2. Co-enzyme Q10 Every cell needs CoQ10 for energy; without it, the body loses steam. CoQ10 is especially important for anyone taking a statin, because the cholesterol-making enzyme that statins inhibit is also responsible for producing the body’s natural supply of CoQ10. Dosage: up to 300mg daily.

  3. Magnesium Nicknamed ‘nature’s calcium-channel blocker’ because it keeps calcium from penetrating heart cells and making it work harder. Magnesium also promotes muscle relaxation and slows blood clotting. Dosage: up to 800mg daily.

  4. Garlic Antioxidant-rich garlic makes blood platelets more slippery and therefore less likely to form clots that cause heart attack or stroke. Dosage: up to 900mg daily. Note: Garlic has natural blood-thinning properties, so if you’re already taking blood thinners, talk to your doctor before using it.

Related stories


Home Page 5622

7 ways not to get a cold this winter

Chicken soup

Whether you succumb to a virus or fight it off depends on how strong your immune system is. Here’s how you can improve your odds.

  1. Exercise Exercise increases the circulation of lymph (fluid providing oxygen and nutrients to cells), macrophages (cells which eat invading germs), and T-cell lymphocytes (which produce antibodies that kill viruses).

  2. Relax Stress produces excess corticosteroid hormones that compromise your body’s germ-fighting ability. Listen to soothing music, or learn visualisation, where you imagine the body fighting illness. A hypnotherapist can teach you — contact The Australian Traditional Medicine Society at [email protected].

  3. Avoid toxins Nicotine in cigarette smoke harms the mucous membranes and cilia (small hairs) in the nose that block invading organisms. Fried food is high in free radicals (harmful molecules that damage cells). Excess alcohol depletes the body of protective nutrients like zinc and vitamin C.

  4. Watch your diet Eat at least 5 portions of fruit and vegetables daily, and choose foods rich in these immune-enhancing nutrients:

Vitamin C — citrus fruits, red and green capsicums, kiwifruit, spinach, broccoli

Beta-carotene — orange fruit and veg (e.g. dried apricots, carrots, sweet potatoes, pumpkin), green leafy vegetables

Zinc — pumpkin seeds, seafood, lean meat, nuts, whole grains

Vitamin A — liver, dairy products, oily fish (e.g. herrings and sardines)

B-group vitamins — wholegrain bread, pasta, cereal. B vitamins particularly critical to immune health include folic acid (green leafy vegetables), and vitamin B12 (liver, fish, eggs, and brewer’s yeast).

  1. Add nutritional insurance Vitamin C won’t prevent a cold, but it will ease symptoms; take in a multivitamin formula or a single dose. Sucking zinc lozenges reduces a cold’s severity and duration; at the first sign, suck 1 lozenge (15-25 mg) every 2 to 3 hours. Eat yogurt with live cultures: it stimulates the production of an infection-fighting substance called gamma-interferon.

  2. Get herbal help Echinacea stimulates production of both white blood cells and T-cells. Garlic has antibacterial and antiviral properties and is a good source of the antioxidant selenium, while shiitake mushrooms — used for centuries in Chinese medicine — contain an immune-stimulating substance called lentinan. Take a supplement or add the dried mushrooms to soups. Other useful herbs include liquorice (supports adrenal function), and elderberry (has antiviral properties).

  3. Put up a good fight Don’t forget the practical things you can do to avoid viruses and infection. Wash your hands frequently (viruses can live on skin for hours); open windows and doors (good ventilation flushes out germs), and dispose of used tissues immediately.

Related stories


Home Page 5622

Eat your whey to a buff body

Healthy yogurt

There seems to be no end to the power of daily dairy in your diet. Milk, cheese and yogurt have been shown to offer a range of health benefits — from osteoporosis prevention to helping you lose more fat on a weight-loss plan — but the latest news has got the fitness industry grinning.

Whey protein builds muscle

Australian research has confirmed earlier work that shows dairy protein provides a specific advantage to muscles during strength training. It seems that whey protein in milk is more effective in stimulating amino acid intake and net protein deposition in muscle when compared with soy protein.

Increased muscle strength

One of the recent studies at Victoria University involved 13 male recreational body builders. The subjects taking the whey supplement for 10 weeks showed markedly increased measures of lean body mass, a fall in fat mass and, most importantly, increased muscle strength when compared with the control group. The second study at Deakin University looked at non body builders and found it advantageous to include more whey protein in the diet for both young and older men.

Down at the dairy

With so many more advantages of eating dairy — such as the bone-building vitamin D and immune-boosting probiotics found in yogurt — it certainly pays to go for at least three to four serves a day. To cut the fat and still eat your whey, go for these top choices:

  • Fruity skim milk smoothie

  • Vitamin-boosted drinking yogurt

  • Low-fat iced coffee or flavoured milk

  • Fruit salad with natural yogurt and crushed pistachios

  • Skinny tzatziki dip

  • Ricotta cheese (one of the best source of whey)

Related stories


Home Page 5622

Curb those colas for stronger bones

Calcium-sapping soda

With one in four women and one in six men estimated to suffer an osteoporotic fracture later in life, it’s no surprise that there’s quite a bit of research focusing on this major disease. When it comes to osteoporosis prevention, we all know that calcium counts. And these days research is targeting not only how to get enough calcium, but also how to maximise its absorption.

Build bones

Although most people think of osteoporosis as an elderly disease, its origins lie way back in early childhood. The amount of bone that is gained during growth, known as peak bone mass, is believed to be one of the most important determinants of future fracture risk — that’s why a healthy lifestyle is vital throughout childhood. Contrary to popular belief, bone is an active organ that undergoes constant change via the process of remodelling — resorption (breakdown of bone) and deposition of calcium into newly deposited bone (bone formation) — so daily calcium intake is vital throughout life. As well as getting enough dietary calcium, you also need to make sure that the calcium gets to your bones. Other important bone builders include an adequate amount of vitamin D and a strong regimen of weight bearing and strength training exercises.

Cola, the new calcium sapper

We know that there are several ways that calcium absorption can be affected, including the amount of calcium in a meal and presence of substances like phytates and oxalates. A high sodium (salt) diet can also cause increased urinary calcium loss, but more studies are needed to assess the detrimental effect on bone. Then there is the new research on cola drinks and brittle bones. The link between high soft drink consumption and poor bone health has been previously established. We know that people who drink a lot of soft drinks tend to have a low intake of milk and calcium, but that’s not the complete picture. It seems that cola drinks in particular contain a number of substances, namely caffeine, phosphoric acid and high fructose corn syrup, which can all potentially interfere with calcium absorption. Research has clearly shown that bone density dropped with increasing cola intake.

Related stories


Home Page 5622

April on the Road Train

Marriage vows renewed with a little help from Elvis

This month, the Road Train travels across Victoria, where we’ll clown around with doctors and take part in an Australian festival tradition.

Love is in the air

The Road Train was in Parkes, NSW, on Valentine’s Day to find love all around — and it wasn’t just for the King of Rock ‘n’ Roll during the Elvis Festival held there each January. Norma and Barry Garment renewed their wedding vows with the help of Elvis-impersonating celebrant Robert Steel. On another stop on the Road Train’s journey, The Weekly’s food team cooked up a storm in Mudgee, NSW, with the help of TV handyman Scott Cam.

What’s on this month

Clown Doctors

The Clown Doctors use doses of humour to brighten the lives of sick and distressed children in hospitals. Clown Doctors bring laughter and fun to children during painful procedures, in the emergency room or in the wards. Smile Day on April 1 is the Clown Doctors’ major fundraising event and they’ll be joining the Road Train in Wangaratta. So come along and show your support.

Welcome aboard!

  • Wangaratta, Sunday, April 1

The Clown Doctors will help us celebrate Smile Day from 11am to 3pm.

  • Swan Hill, Tuesday, April 3

Paul Costa, one of the most popular country music artists from the Road Train launch in Tamworth, is joining us for the next two weeks. See him live from 10am-1pm.

  • Echuca, Thursday, April 5

10am to 1pm.

  • Bendigo, Friday, April 6

Join us from 9am to 4pm for Family Day at Lake Weeroona and take part in Australia’s oldest festival, the Bendigo Easter Festival.

  • Stawell, Monday, April 9

Before the running of the Stawell Gift, catch all the fun and action on the Road Train between 11am and 2pm.

  • Hamilton, Thursday, April 12

Don’t miss award-winning singer Paul Costa performing on the Road Train from 10am to 1pm. He’ll brighten up your day.

  • Ballarat, Saturday, April 14

From 10am to 1pm, The Australian Women’s Weekly Test Kitchen will be hotting up with cooking demonstrations.

  • Shepparton, Monday, April 16

Take some time out for yourself with beauty makeovers on the Road Train, between 10am and 1pm.

  • Bairnsdale, Wednesday, April 18

10am to 1pm.

  • Sale, Saturday, April 21

From 10am to 1pm, catch up on the latest recipes from The Australian Women’s Weekly Test Kitchen.

  • Traralgon, Tuesday, April 24

10am to 1pm.

  • Warragul, Thursday, April 26

10am to 1pm.

  • Healesville, Sunday, April 29

10am to 1pm.For more details on locations and times, visit our website at www.aww.com.au/roadtrain or email [email protected]

For more details on locations and times, visit our website at www.aww.com.au/roadtrain or email [email protected]

Related stories


Home Page 5622

Jane McGrath’s Breast Friends campaign

Jane McGrath and friends

[Pictured, from left: Lee-Anne Drummond, Kellie Hayden, Jane McGrath and Amanda Alcott]

Everyone needs friends, but when you have a condition as personal and serious as breast cancer, you need friends all the more.

Jane McGrath, wife of Australian cricket hero Glenn McGrath, knows this only too well. During the past decade, she has relied on both her family and her dearest friends to help her get through the bouts of treatment she needs to keep fighting this disease.

To emphasise the need women with breast cancer have for their friends, the McGrath Foundation — the charitable organisation Jane and Glenn set up to help fight breast cancer — has launched the photographic book, Extraordinary Friendships Through Breast Cancer, a beautiful and touching collection of images depicting a host of international celebrities, including Roseanna Arquette and Jerry Hall, by renowned international photographer Rankin.

The book and a national campaign, sponsored by Roche Pharmaceuticals, aim to encourage women with breast cancer to identify and enlist the help of their friends as they progress through their treatment.

“Women with breast cancer need a friend to give them strength and support,” says Jane.

When she needs help, Jane, 40, calls on her “Pit Crew”, the friends who rally around at her greatest times of need: Lee-Anne Drummond, who helps take Jane’s children, James, seven, and Holly, five, to and from school; Kellie Hayden, wife of cricketer Matthew Hayden, who always provides a solid shoulder for Jane to lean on; and Amanda Alcott, wife of Errol Alcott, the former physiotherapist to the Australian cricket team, who has often picked up James and Holly when Jane is having treatment.

“They are wonderful, special girls,” says Jane. “I really don’t know where I would be without them. They are brilliant and such an amazing support. The only person missing from the photo is my doctor, Lucy, who is also my good friend.”

The book is for sale nationally through the campaign’s retail partners, Wheel and Barrow, Crabtree and Evelyn and Charlie Brown, as well as through The McGrath Foundation website at www.mcgrathfoundation.com.au.

Related stories


Home Page 5622

Being Sarah Murdoch

Sarah Murdoch

She’s a model, a spokeswoman for breast cancer research and prevention, a TV host, a devoted mum — and the wife of high-profile businessman Lachlan Murdoch. Michael Sheather meets Sarah Murdoch and finds a sunny Sydneysider in love with life.

From the outside, Sarah Murdoch’s life is about as fabulous a life as anyone could imagine. She lives in a beachside mansion, flies in private jets, was courted by her husband in six cities around the world, has dined with the likes of former US Secretary of State Henry Kissinger and is the daughter-in-law of one of the most powerful men in the world. Yet for Sarah, 34-year-old wife of Lachlan Murdoch, son of media baron Rupert Murdoch, the trappings of wealth and success are largely immaterial. She’s led a glittering life, gracing catwalks and magazine covers as one of our most celebrated models. She recently smiled from our TV screens each morning on the Nine Network’sTodayshow, yet Sarah, mother to Kalan, two, and Aidan, 11 months, finds her satisfaction and contentment in the same place most of us do: family.

“When we’re together, the four of us as a family, that’s when I’m happiest,” says Sarah. “I love being with them. That’s the strength of it, really. That’s when I feel fulfilled. As I’m lying on the couch at home and I have my two babies, one in each arm, and Lachlan sitting next to me, I know life doesn’t get any better. Family is the essence of who we really are. That’s what’s really important to me.”

Read the whole story, only in the April 2007 issue of The Australian Women’s Weekly.

Watch a video clip of Sarah reporting for the Todayshow from the top of the Sydney Harbour Bridge.

Related stories


Home Page 5622

Bindi, Jungle Girl: wombats

Bindi with one of Australia Zoo's wombats

If you’ve always wanted to know more about animals, Bindi Irwin is the little girl to ask. Each month, Bindi will write about a different animal and answer readers’ questions in the magazine.

In April, Bindi is on a mission to save a much-loved Australian marsupial — the northern hairy-nosed wombat.

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

Question

What do wombats like to eat?

Taylor Scott, North Dandenong, Vic.

Answer

That’s a great question, Taylor. These little guys love grazing on delicious grasses. Our zoo wombats love eating bark and roots they find while digging their burrows, and as a treat, they love sweet potato, corn and carrots.

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

Related stories


Home Page 5622

What’s the right portion size?

Home Page 5622

*This Way to the Sea*

This Way to the Sea

Exclusive extract from This Way to the Sea by Gillian Nicholson.

Bindi’s vanished, so Christo gives her a whistle. We hear her crashing through the bush before we see her parting a sea of tall grass as she runs to us. She throws herself onto the lawn at our feet, grunting and rolling and wiping her head with one paw, her beard matted thickly with black cobbler’s pegs. Other people call them farmer’s friends, but I remember them from my childhood as cobbler’s pegs, the little black spikes clinging to my clothes any time I played in the bush around our Brisbane home.

I don’t have a brush to groom Bindi; her curls will have to stay weed-thatched until we get back to Sydney. I don’t think she’s the least bit bothered.

That night, out on the veranda, we sip red wine and listen to CDs on an old sound system, an ex-rental Christo bought from a shop in Sydney. He can’t last a day without music.

We hit the thin foam mattresses to the velvet crooning of the Mills Brothers singing Lazy Bones, not to sleep but to wonder at this amazing thing we’ve done. Our bedroom faces the sea and is so high it seems we’re floating in the clouds.

A big storm is breaking on the horizon, bolts of jagged electricity occasionally spearing the sea while sheet lightning dazzles the sky all the way from the Rocks to Nambucca. Thunder rolls around us, bringing Bindi to her feet on the veranda outside our bedroom, tail wagging with excitement. Warm under the sleeping bag, snuggled up to Christo, I’m awash with happiness and optimism.

The storm rumbles on all night, waking us from time to time, but never disturbing the spell. Morning is just as magical, dawn breaking suddenly across the now tranquil sea, sunlight flooding our uncurtained bedroom and blinding us with molten silver.

What a way to wake up. From our spot on the floor, the view is breathtaking: shimmering ocean and hills of green. The call of a whip bird slices through the silence, and then a kookaburra begins to laugh and sets off a raucous, happy throng.

‘Listen,’ says Christo, as the din subsides. He gets up and opens the sliding glass doors to the veranda, where a sleepy dog greets him with a yawn.

I grab my glasses from the floor and follow. ‘What?’

‘That bird. Can you hear it?’

I can hear it: it sounds like a flute. ‘Yes. It’s beautiful.’

‘But can you hear the tune it’s singing? It’s the theme from Raiders of the Lost Ark. Listen,’ and he hums along with the bird.

I close my eyes and concentrate on the bird’s song. I think I can hear the Raiders tune but…

‘It’s that magpie,’ Christo whispers, pointing to the top of the nearest mango tree, and we creep to the edge of the veranda.

‘So it is,’ I whisper back. Its open beak thrust to the sky, the small black-and-white bird reprises the lilting melody, and I’m half convinced Christo is right.

‘Let’s go back to bed, love,’ I say, taking his hand.

We spend the morning drifting in and out of sleep, bathed in a light that changes from silver to gold and then orangey pink. I’m feeling unbelievably wealthy today.

Our house stands on a long, grassy strip of land where Brian once grew a magnificent heliconia. The area is bare now except for a mango tree at either end, just the right spot for playing pétanque. I picture us sitting in the shade of the mango trees, catching sea breezes and sipping Campari and soda as we take turns to toss the silver balls.

Beyond the far mango tree, only just visible from the veranda, is a small corrugated iron shed. I have plans for that too. Chooks. Bindi will keep the foxes away and we will have plenty of fresh, organically produced eggs. (There will be no poison used on our farm, of course.)


We’re dying to show off the property. Two days after we arrive, Mum’s due to drive down from Brisbane and we’ve also invited our friend Ian, a mate from Melbourne. Ian knows a lot about running a farm, having grown up in the Victorian countryside with a dad who loved to grow things, and having farmed in Tasmania himself.

Flowers don’t interest him much, but he’s managed to feed his own family from backyard garden plots for years and has even written a book about it all, with heaps of ideas on everything from raising seeds and DIY hydroponics to backyard irrigation and…chooks. Ian is dead keen to see the place and we’re dead keen to get his input. We dub him “The Mentor”.

He arrives the next morning, fully prepared for roughing it, because we’ve told him there’s no furniture in the house apart from our mattresses, the sound system and a few bits to cook with.

‘This is a bit of all right,’ he says in greeting, hands on hips and turning to enjoy the view. He unloads the car with vigour and smartly assembles a stretcher bed in one of the bedrooms. Then he unfolds a picnic table with built-in bench seats in our lounge room, sets up a camp stove in our kitchen ‘just in case’ and pulls a video camera out of his travel kit.

‘What a truly lovely spot,’ he says, plonking on the safari hat he likes to wear (and I have admired so much in the past that Christo has bought me one for Grassy). Let’s have a cuppa, then you can show me around.’

We’re limited to regular tea bags, but Ian — always ready for anything and everything — extracts from a well-organised milk crate a container offering several tea varieties. He chooses Lapsang Souchong.

It’s been a humid morning, with a fine mist hanging tentatively in the gullies and low spots below the house. Now it’s drizzling, but the rain is warm and not unpleasant so we decide to chance a walk around the property. Ian puts on a jacket to protect the video camera.

Since Ian has already driven along our southern boundary, we head down the other side of the hill towards Yarrahapinni National Park. It’s out first time going around on foot.

Strewn with large rocks and rutted by the heavy rains of many summers, the track isn’t easy to negotiate. We pick our way down the hill between a straggling barbed wire fence that sags between old timber posts and neat rows of bananas as far as the eye can see.

‘Hang on. First shot,’ Ian says, removing the video camera from under his jacket. ‘The rain’s holding off. I want to get you over near the bananas there.’

Several of the bananas have long, plastic bags of different colours draped over their bunches of unripe fruit.

‘What’s the significance of the colours?’ Ian asks.

I have no idea. With a shrug, I move into shot and pick up a longish stick so I can lift the skirt of one of the bags and peer up into it without getting too close to what might be in there with the bananas. I prod around hesitantly.

‘Got to be careful of snakes in bananas. Green snakes. They won’t kill you but they can give you a nasty bite.’ It’s not the answer to his question but it’s one of the few things I do know about bananas, having been raised in Queensland.

So Ian answers his own question. ‘Different colours for different maturing times, I reckon.’

Bindi has run off somewhere through the grass and, although we can hear her thrashing around somewhere below, she doesn’t come to our calls. The infamous Airedale stubbornness.

Suddenly there’s an angry quacking followed by a huge splash, and we see four ducks take flight above the dam. Within minutes, a wet and muddy dog is back with us, curly hair flattened against her panting body and full of grass seed, and on her face the biggest grin a dog can do.

Book Group questions

  • Should Gillian and Christo have thought their decision through to buy a banana farm more than they did?

  • Is a sea-change an illusory concept and given the hurdles and problems that face the couple in their new home, is there something to be said for enjoying retirement or semi-retirement in your own community?

  • Other than the perfect view, what is it about their sea-change that enhances the couple’s lives?

  • Have the locals a right to resent some of the changes retired baby boomers bring with them when they re-locate to small coastal communities?

Related stories