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Handy home hints to keep you active

chopping

Boost your incidental activity with these workout hints when cooking in the kitchen or watching your favourite TV program:

Cooking capers

  • Turn on some music that you can dance to, or move along with, while cooking.

  • When getting the ingredients out of the cupboards feel how heavy they are by lifting them up and down a few times.

  • When getting ingredients or utensils out of lower drawers do a few extra squats.

  • While standing and waiting for the food to be mixed or microwaved, try and contract your stomach muscles. This may require you to tilt your pelvis up. Try putting your hands on your lower abdominal muscles and see if you can feel them working.

  • Try cutting up vegetables by hand instead of using a food processor or pre-cut varieties. This can be a great reliever of stress and frustration.

  • Try and mix ingredients by hand instead of using a mixer (this will take longer but you will see great results in arm strength and hand grip strength).

  • Try opening a jar lid and then tightening it back up again. Repeat this several times.

  • Instead of setting the table all at once. Walk around the table placing the forks, then around again placing the spoons and so forth.

TV times

  • Try walking on the spot while watching TV. Remember it all adds up to help increase your energy expenditure.

  • Tune in, not out: Research has shown that while watching some TV programs, the energy used is actually only equal to that used while asleep. Therefore, try and keep your mind and body active while watching TV.

  • Instead of sitting there watching the same old boring ads why not get up and move around during the ad break. Try some stomach contractions or pelvic floor exercises.

  • Don’t just find a comfortable position and stay in it, wiggle your legs, circle your feet or move your arms or hands and become a wiggly watcher. Remember every little bit helps!!!

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Taming curly hair

curly hair

Question:

I’m sick of fighting my natural curls. How can I keep them looking good all day?

B. Watson, Camberwell, Vic.

Answer:

Stylist Shane Henning offers the following curl-taming advice. “Only shampoo two or three times a week — hair needs some natural oils to help form the curls. Rinse with cool water, to close the cuticle on the hair shaft, then gently towel dry hair to remove excess moisture and work with your fingers — avoid combing as this separates the curl and can make it frizzy.

“Curly hair needs product to smooth and set the curl. Shine or smoothing serums combined with a control creme or mousse work well. Once you have applied the product, don’t touch it, let it dry completely by itself. If you must dry it, use a diffuser attachment on your dryer, on a low heat.

“If your hair is still fluffy, use some more smoothing serum, or a little wax, for stronger control, and just wipe over your hair gently. Don’t brush curly hair — this will just make it expand and go fuzzy.”

The AWW Beauty Team

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Choosing the right eyeshadow

eyeshadow

Question:

Do I have wear eyeshadow that matches my eye colour?

S. Lucas, Newmarket, Qld.

Answer:

Thank goodness the days when accessorising meant matching your bag to your shoes are long gone and the same applies to make-up.

Forget co-ordinating lip and nail shades!

Kent Vaughan, international make-up artist for Estée Lauder, says, “I like to choose colours that compliment rather than match a person’s eye colour. You can lose your blue eyes if there is blue shadow all over the lid, while opposite colours can really bring out the eye colour. For blue eyes, try gold shadow. For brown eyes, plums and pinks are a great contrast. I find women with green eyes can experiment with the broadest spectrum of colours – blues, golds or plums, in varying intensities, can be worn individually or blended together for maximum effect.”

The AWW Beauty Team

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Spring fresh skin

cleansing

Question

After the winter months, my skin always looks so dull and dry. How can I freshen it up for spring?

L. Davis, Croydon, NSW.

Answer

We spoke to dermatologist Karen Grossman, who suggests starting with a comprehensive skincare regimen. “Make sure you use a mild cleanser, followed with topical anti-oxidants and sunscreen every morning. Anti-oxidants help to prevent the damage caused to the skin’s DNA by UV light, sun, ozone, stress, dehydration and cigarette smoking. Make sure to apply an SPF with a minimum number of 30, containing zinc and titanium to protect against UVA.

“Then start to brighten your skin with some bleaching products. One of my favourite natural bleaches is Skinceuticals Phytogel Plus. If you need something stronger, ask your dermatologist for a hydroquinone containing cream.”

Karen then recommends boosting your routine with a good exfoliating program. Once a week, try a home microdermabrasion treatment, or a home chemical peel.

The AWW Beauty Team

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For the feet

This exercise helps release tension from the bottom of your feet and is excellent if you spend a great deal of time in high-heeled shoes.
for the feet

This exercise helps release tension from the bottom of your feet and is excellent if you spend a great deal of time in high-heeled shoes.

Walking over a stick

  • Align your bones in the standing position.

  • Step the balls of your feet onto a stick or thin broom handle and rest for a short time. Try to relax your weight into the stick.

  • Gently transfer the weight from one foot to the other.

  • Continue to walk your feet across the stick in about 1cm increments, resting at each point and gently transferring the weight from one foot to the other until you have walked all the way over the stick.

  • Take your time. The whole process can take more than 60 seconds but no longer than five minutes.

copyright: The Australian Ballet 2005

Extracted from Bodywise, discover a deeper connection with your body; ABC Books; rrp: $34.95; fully illustrated. Available from all good bookstores.

Bodywise is written by staff at The Australian Ballet. In 2005 The Australian Ballet is performing throughout Australia and internationally. Visit The Australian Ballet’s website, www.australianballet.com.au, for details.

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Handy home hints to keep you active

Boost your incidental activity with these workout hints when cooking in the kitchen or watching your favourite TV program.
chopping

Boost your incidental activity with these workout hints when cooking in the kitchen or watching your favourite TV program:

Cooking capers

  • Turn on some music that you can dance to, or move along with, while cooking.

  • When getting the ingredients out of the cupboards feel how heavy they are by lifting them up and down a few times.

  • When getting ingredients or utensils out of lower drawers do a few extra squats.

  • While standing and waiting for the food to be mixed or microwaved, try and contract your stomach muscles. This may require you to tilt your pelvis up. Try putting your hands on your lower abdominal muscles and see if you can feel them working.

  • Try cutting up vegetables by hand instead of using a food processor or pre-cut varieties. This can be a great reliever of stress and frustration.

  • Try and mix ingredients by hand instead of using a mixer (this will take longer but you will see great results in arm strength and hand grip strength).

  • Try opening a jar lid and then tightening it back up again. Repeat this several times.

  • Instead of setting the table all at once. Walk around the table placing the forks, then around again placing the spoons and so forth.

TV times

  • Try walking on the spot while watching TV. Remember it all adds up to help increase your energy expenditure.

  • Tune in, not out: Research has shown that while watching some TV programs, the energy used is actually only equal to that used while asleep. Therefore, try and keep your mind and body active while watching TV.

  • Instead of sitting there watching the same old boring ads why not get up and move around during the ad break. Try some stomach contractions or pelvic floor exercises.

  • Don’t just find a comfortable position and stay in it, wiggle your legs, circle your feet or move your arms or hands and become a wiggly watcher. Remember every little bit helps!!!

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Five easy facial exercises

Be happy without being perfect

If exercise can firm up your body, it stands to reason that it can also firm up your face. Try this workout to delay signs of ageing.

Facial exercises need not take long, just 10 minutes daily will show results, improving circulation and skin tone.

Use a small amount of a good moisturiser or a cold-pressed oil (eg almond oil) to lubricate the skin. Wherever possible, do your exercises in a warm room or in the bath where the steam helps to relax facial muscles.

  1. Lift your eyebrows and open your eyes wide. Open your mouth wide and say ‘aaahhh’, while sticking your tongue out. Hold for 15 seconds.

  2. Think of your face as a clock: Starting with your chin, make the muscles of your face ‘sweep’ in a clockwise direction all the way from ‘6 o’clock’ back to ‘6 o’clock’. Reverse the direction, and do the same thing counter-clockwise.

  3. To strengthen the mouth muscles, make an ‘o’ with your lips and then attempt to pull them together like a drawstring bag without actually letting them close. Reverse the action by trying to open your lips, but keeping them held tightly. Relax and repeat.

  4. Tilt your head backwards while lifting your chin up to the ceiling. Hold this position while making chewing motions with the mouth.

  5. Slowly and gently roll your head around on your neck, as if trying to touch your shoulders with your ears. Do two rolls in each direction.

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Super foods — part 1

blueberries

One way to help assess the nutritional merits of a diet or eating plan, is to check out the number of super foods it contains. Super foods are better than others for your health. They can extend your “health span”, prevent disease and may even reverse the effects of aging.

So, if you’re dieting, make sure you include these foods to help you transform into a superman or woman.

Let’s take a closer look at five of the best:

Green and gold kiwifruit

One of the most nutrient dense fruits with low kilojoules. Gold has twice the vitamin C of an orange and the same potassium content as a banana. Both green and gold also contain zinc, magnesium, folate and dietary fibre. Plus kiwifruit is one of the few low-fat dietary sources of vitamin E. With very powerful antioxidants, kiwifruit has been studied for its heart, blood vessel and cancer protection, enhanced immunity and protection against macular degeneration (a leading form of blindness).

Oats

Oats are the superstars of the whole grains. Wholegrain foods are associated with reduced cardiovascular disease and several cancers, with a 68 percent decreased risk of coronary heart disease observed in high wholegrain diets. Oats are rich in beta glucan soluble fibre and are low GI. They can help lower cholesterol (LDL), control blood sugar levels and help with satiety (feelings of fullness). They also contain potent phytochemicals, phenolic compounds in outer layer of grain, which act as antioxidants.

Yogurt

You get a great calcium boost from yogurt, but it’s the probiotics that make it a super food. Probiotics, sometimes referred to as aBc bacteria, are live cultures found in certain yogurts and there are different types or strains available. Emerging scientific evidence suggests that probiotics offer a host of benefits including promoting gut health, immune protection, cancer prevention, cholesterol lowering as well as helping treat conditions like traveller and toddler diarrhea and atopic eczema.

Blueberries

These brightly coloured fruits deliver high levels of antioxidants called anthocyanins. Anthocyanins have been shown to lower cholesterol, prevent blood clotting, protect body cells and decrease the effects of brain ageing. That’s why they’re sometimes referred to as the ‘brainberries’.

Spinach

This dark green, leafy vegetable contains a synergy of phyto-nutrients and antioxidants including vitamin K, coenzyme Q10, folate, iron, and the carotenoids — lutein, zeaxanthin. Folate is especially important for women planning pregnancies, heart health and cancer protection. So it’s not just Popeye who should be getting his fill.

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The Last Anniversary

The Last Anniversary

Exclusive extract from The Last Anniversary (Macmillan), written by Liane Moriarty.

Sophie had been going out with Thomas for nearly a year when she decided to break up with him. The decision was the result of weeks of agonised self-analysis. Yes, she loved him, but did she love him for the right reasons?

She knew, for example, that is was right to love a man for his kind heart, but wrong to love him for his bank account. It was fine to love him for his gorgeous blue eyes, but shallow to love him for his tanned muscles, whether they were as a result of his work as a shearer or an acrobat or from being in a wheelchair.

But was it right or wrong to love a man for his marzipan tart? Thomas could cook like an angel and Sophie is a woman who likes her food. Watching him chop garlic could make her weak with desire and eating a slice of his marzipan tart was equivalent to a multiple orgasm. His seafood risotto brought tears of joy to her eyes. But wasn’t that a gluttonous, superficial basis for love? Especially when you sometimes secretly, shamefully wished he could just drop off the marzipan tart rather than having to stop and tell you some long, worrying story about his car registration.

And was it wrong to love someone because he was the grandson of the Munro baby and you’d always been slightly obsessed with the Munro Baby Mystery? Wasn’t that like loving someone because he was a member of the Royal Family, when you were really meant to fall in love with him when he was disguised as a simple peasant and then be pleasantly surprised when he turned out to be a prince?

It seemed to Sophie that she didn’t love Thomas the way he deserved to be loved. He deserved to be with a woman who adored that fraught, scrunched-up expression he got whenever he had to do a difficult reverse park. He deserved a girl who thought it was cute the way he scrupulously read every line of the passenger safety card every time he flew and took his responsibilities so seriously that when he was seated in the exit row he spent 10 minutes asking a bemused flight steward questions about exactly what he’d need to do with the exit door in the unlikely event of an emergency.

More importantly, Thomas deserved to be loved the way he loved Sophie. Once, she’d found on his computer a document called ‘Sophie’, which she’d opened, of course, to find a list of reminders about how to be a good boyfriend. As if Sophie was a puzzle he could solve if he just followed the rules. It said things like: ‘If  S. suggests outdoor activity, don’t mention possibility of rain. Pessimistic.’ ‘Don’t say “Whatever you feel like” when S. asks about weekend plans. Irritating.’

Reading it made Sophie cry.

Thomas was good-looking, intelligent, very smart, and occasionally, when he relaxed, quite witty, but Sophie had begun to feel terrified that she might be unfaithful to him. Once they had been at dinner and a waiter had said to Sophie, “Cracked pepper with that?” and she’d met his eyes and felt such a jolt of sexual attraction she had to look away.

Not that she hadn’t enjoyed their sex life. It was just that sex with Thomas was so very pleasant and … clean. While he was giving her generous amounts of patient, gentlemanly foreplay she’d find herself thinking wistfully that she’d quite like to be thrown on the bed and ravished. Of course, if she’d ever told Thomas that he would have dutifully thrown her on the bed, carefully so as to not bump her head, no doubt with the same worried expression on his face as when he reverse parked.

Wasn’t there more to love than this friendly, slightly irritable affection? Wasn’t it morally wrong to stay in a relationship if you didn’t feel weak-kneed passion for your partner? Wasn’t there something noble about leaving a nice comfortable relationship in your thirties and heading off on a quest for The One?

This was a deluded train of thought that had led Sophie to recklessly break up with the nicest man she had ever dated.

Her timing for breaking up with him had been quite bad. Quite spectacularly bad, actually. She had deliberately picked a Friday because she thought it would give him the weekend to get the worst of his shock out of the way. He was a pathologist and she didn’t want to be responsible for him misdiagnosing somebody’s specimen. Unfortunately, by horrible coincidence, Thomas had had his own plans for that particular Friday.

It really wasn’t her fault. How was she to know they were booked on an a flight to Fiji that afternoon for a surprise holiday, which would begin with a marriage proposal on a white sandy beach bathed in moonlight while a string band wearing traditional Fijian dress serenaded them? How was she to know that at least a dozen friends and family members were excitedly involved in this careful, but not exactly covert, operation? There were the girlfriends who had secretly packed her bag with her sexiest lingerie; the various people who had been recruited to water her plants; her boss, who had agreed to give her time off work.

Naturally, all these people who had been sworn to secrecy had sworn at least another three people to secrecy too. It was annoying to discover that so many people knew about her forthcoming marriage proposal before she did, but that, of course, as Thomas so passionately pointed out, was no longer relevant.

“I need to talk about something,” she said bravely, on their way to what she thought was a new seafood restaurant in Brighton, although actually they were on their way to his sister Veronika’s place, who was on standby to drive them to the airport.

“Well I need to talk to you about something too!” said Thomas, rather gleefully she realised later. “But you go first,” he said generously.

So she went first and his eager face had crumbled and cracked like a six-year-old trying not to cry after he’d scraped his knee and Sophie had to look out the car window at the passing traffic and press a guilty fist against her stomach.

What would happen if he’d gone first?

She would have put it off a week of course and gone to Fiji. And when he proposed she would have said yes. How could she possibly have said no? It would have been farcical, with Thomas dolefully brushing white sand off his knee and signalling to the string band to stop playing by slicing a finger across his throat. Besides which, she loved nothing more than a romantic marriage proposal!

“I’m going to look like a stupid fool,” he had moaned with his head down, hugging the steering wheel, after he’d pulled over in a no-stopping zone (evidence of his distraught state of mind that he didn’t even check the sign) and revealed all his thwarted plans in a bitter, triumphant rush. He even pulled out the box with the ring heartbreakingly wrapped in bubble-wrap and hidden in a pair of black socks in the zippered compartment of his carry-on luggage.

“You’re not going to look like a fool. I’m going to look like a bitch,” she had said, while she guiltily patted his hand and looked warily at that (really rather gorgeous, unfortunately) ring that had come so close to being hers and wondered if it would be in very poor taste to ask if she could try it on, just to see how it would have looked.

“Everybody loves you Sophie,” Thomas had said bitterly, “No matter what you do.”

She’d been flattered to hear that everyone loved her and then horrified at her own narcissism while poor Thomas was having his heart broken.

Actually people had been upset with her, especially those involved in planning the secret proposal, as if she’d rejected them too. Thomas’s sister Veronika, who was the reason Sophie had met Thomas in the first place, didn’t speak to her for 11 months. (This was actually something of a relief, as Veronika could be hard work and Sophie found it difficult to show sufficient gratitude when Veronika magnanimously decided to forgive her.)

It seemed that Sophie was both greedy and wasteful. Greedy for wanting something more than a perfectly nice, intelligent, good-looking man when she was in her mid-thirties and lived in Sydney, gay capital of the world. Wasteful of a perfectly lovely, expensive, carefully planned marriage proposal.

Of course, she’d got her comeuppance.

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Nicky Buckley

She may look every inch the glamorous supermum with smoky eyes and spiked heels, but TV personality Nicky Buckley wants every mother in Australia to know that behind the diamante and plunging décolletage she wears on Seven’s hit show, Dancing with the Stars, there’s an ordinary mum who still does the shopping and the bedtime storytelling and occasionally “gets tired and cranky” and fights with her husband.

“Everyone always tries to paint the picture of the perfect juggling act,” says Nicky, 39, kicking off her dancing shoes and curling her legs up beneath her on the sofa. “That’s what we try for, but it’s not always perfect.

“Parenting is really hard. It’s an amazing juggling act, and I’d just like people to know that I’m not perfect, we’re not perfect.

“People have to understand that when you see all this,” she gestures with a wide sweep of her arm, taking in the lights, photographers, stylist, make-up artist and all their paraphernalia, “it’s like, the full works. And they don’t see all that goes into it. They see this perfect image, and that’s not what it’s like.

“We’re always trying to re-evaluate work and trying to make it fit because we know how special our job as parents is. And I like to work. That’s how we make our money, and that’s how we’ve chosen to do it. I guess I take after my father, a little bit financially-driven, to make sure we’re covered. But if I didn’t have to, I wouldn’t. I’d be more than happy to not work and be a full-time mum. At a time like now, when it’s just flat out, we knuckle down, and then, we’ll go for a few weeks and not work.

For the past nine weeks, Nicky, a former model and Sale of the Century co-host, has been operating way out of her comfort zone — and aching in parts of her body she didn’t know existed — and she freely admits that family life with husband, Murray Bingham, 41, and their three gorgeous boys, Cooper, eight, Jasper, seven, and Baxter, two and a half, has been knocked a little off its axis by Dancing with the Stars‘ demands and her renewed celebrity.

Don’t miss what Nicky Buckley has to say about fame, family and her not so perfect life.

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