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Volunteer for life

Whether you’re raising funds for a charity or washing up in a local shelter, volunteering boosts your self-esteem and gives you a sense of purpose.

But, if you need more reasons for helping other people, social researchers have found that it also helps you live longer, with adults who volunteer up to three hours a month being a remarkable 10 times less likely to become ill or die in the five years following.

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The right vegies

Are You Eating the Wrong Vegetables?

Even if you ‘do the right thing’ and eat five servings of fruits and vegetables every day, it doesn’t mean you’re getting all the nutrients your body needs. According to a recent study at Arizona State University, the top three vegetables eaten in Western countries are iceberg lettuce, French fried potatoes, and tomatoes (including tomato products, like ketchup). The two nutrients most lacking in the average Western diet are folic acid and vitamin C, according to this study. If you think you might not be getting enough of these nutrients, here are some excellent sources:

Folic Acid: Asparagus, avocadoes, beetroot, broccoli, Brussels sprouts, rockmelon, and spinach.

Vitamin C: Broccoli, cauliflower, kiwifruit, oranges, paw paw, red capsicum, and strawberries.

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Vegetable sculpture

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

You will need:

toothpicks

vegetable dye

apples, oranges and various fruits

carrots, potatoes and various vegetables

sultanas, marshmallows, soft sweets, chenille sticks, to decorate

Place toothpicks in a warm vegtable dye mixture. wood colours more quickly in warm dye. Spread on newspaper to dry.

Using the coloured toothpicks, stick a selection of fruits and vegetables together to form a sculpture or a creature.

Choose foods that will be easy to stick toothpicks into; avoid hard foods. Vegetables could be cooked slightly so they are more easily pierced by the toothpicks.

Decorate as desired.

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Exclusive Extract: Where Rainbows End

Selected as the Great Read in the February issue of The Australian Women’s Weekly.

A poignant, funny story, told through a series of letters and emails between Rosie and Alex, best friends since childhood. Through the years the possibility of a romance between the two hangs tantalisingly in the air, but life seems to conspire against them. In this extract, Rosie has just learned she is to become a single mother, Alex, now living in the US, confides in his brother, Phil and Rosie in her sister, Stephanie:

Alex,

It was good to see you again. Please don’t be a stranger – I’m really going to need all the friends I can get right now. Thank you for being so supportive last week. I honestly think I would go mad without you sometimes.

Life is funny, isn’t it? Just when you think you’ve got it all figured out, just when you finally begin to plan something, get excited about it and feel like you know what direction you’re heading in, the paths change, the signs change, the wind blows the other way, north is suddenly south, and east is west and you’re lost. It is so easy to lose your way, to lose direction.

There aren’t many sure things in life, but one thing I do know is that you have to deal with the consequences of your actions. You have to follow through on some things.

I always give up, Alex. What have I ever had to do in my life that really needed to be done? I always had a choice, and I always took the easy way out – we always took the easy way out. A few months ago, the burden of double maths on a Monday morning and finding a spot the size of Pluto on my nose was as complicated as it ever got for me.

This time round I’m having a baby. A baby. And that baby will be around on the Monday, the Tuesday, the Wednesday, Thursday, Friday, Saturday and Sunday. I will have no weekends off. No three month holidays. I can’t take a day off, call in sick or get Mum to write a note. I am going to be the mum now. I wish I could write myself a note.

I’m scared, Alex.

Rosie

From: Alex

To: Rosie

Subject: Baby Talk

No, it’s not double maths on a Monday Morning. It will be far more exciting that that. Double maths on a Monday morning is boring: it makes you sleep and gives you headache. You will learn masses more from this experience than a maths class can ever teach you.

I am here for you for whenever you need me. College can wait for you, Rosie, because you have far more important work to do now.

I no you will be just fine.

From: Rosie

To: Alex

Subject: Re: Baby talk

You KNOW I will be fine. Watch the spelling, Mr. Stewart!

From: Alex

To: Rosie

Subject: Re: Re: Baby Talk

Rosie, you’re already acting like a mother – you’re going to be fine! Take care. Alex

You have received an instant message from: Alex.

Alex: I thought you said you’d keep an eye on her for me, Phil.

Phil: I told you, if she didn’t learn to control her bladder she’d be out of here. She’s fine in the garden.

Alex: Not the dog, Phil, I’m talking about Rosie.

Phil: What about Rosie?

Alex: Stop pretending you don’t know. I heard Mum and Dad tell you over the phone.

Phil: How do you feel about it?

Alex: Everyone keeps asking me that and I have no idea. It’s weird. Rosie is pregnant. She’s only eighteen. She can barely take care of herself, let alone a baby. She smokes like a chimney and refuses to eat greens. She stays awake till 4 a.m. and sleeps till one o’clock in the day. She chose to take a job washing pots and pans at the Chinese takeaway for less money than her neighbours were offering for babysitting because she couldn’t stand the hassle. I don’t think she’s changed a nappy in her life. Apart from when Kevin was tiny, I don’t think she’s ever held a baby for more than five minutes. What about college? What about working? How the hell is she going to manage? How will she ever meet someone? How will she make friends? She’s just trapped herself into a life that’s her worst nightmare.

Phil: Believe me, Alex , she’ll learn. Her parents are supporting her, aren’t they? She won’t be alone.

Alex: Her mum and dad are great but they will be at work all day, Phil. She’s an intelligent person, I no that. But as much as she tries to convince me, I’m not quite sure she’s convinced herself that when the crying starts, she can’t hand this one back. If only I’d gotten on that flight and made it to debs….

Dear Stephanie,

Let me help you find yourself. Allow my words of wisdom, from the sister who greatly loves and respects you and wishes for nothing but happiness and great fortune in your life, to rain down on you and shower you with knowledge. Please take my advice. Never get pregnant. Or enceinte, as you would say over there. Look at the word, say it out loud, familiarise yourself with it, repeat it in your head and learn to never ever want to be it.

In fact, never have sex. Might as well try to completely eradicate the odds.

Trust me, Steph, pregnancy is not pleasant. I’m not feeling at all at one with nature, I’m not radiating any sort of magical motherly signals, I’m just fat. And bloated. And tired. And sick. And wondering what on earth I am going to do when this little one is born and looks at me.

Glowing, my bum. Smouldering is more like it. Alex has started his wonderful life in college, people who were at school with me are out tasting what the world has to offer and I’m just expanding by the second, wondering what I have got myself into. I know it’s my own fault but I feel like I’m missing out on so much. I’ve been going to these antenatal classes with Mum where they teach me how to breathe. All around me I’m surrounded by couples, and they’re all at least ten years older than me. Mum tried to start me chatting with them but I don’t think any of them are too interested in becoming friends with an eighteen-year-old just out of school. Honestly, it’s like being back at playgroup and Mum trying to teach me how to make friends. She told me not to worry because they were just jealous of me. I don’t think the two of us have laughed so much for months.

I’m not allowed to smoke and the doctor says I have to start eating properly. I’m going to be a mother yet I’m still being spoken to like a child.

Lots of love,

Rosie

Mr Alex Stewart,

You are invited to the christening of my beautiful baby daughter, Katie. It’s on the 28th of this month. Buy a suit and try and look presentable for a change, seeing as you’re the godfather.

Lots of love,

Rosie

From: Alex

To: Rosie

Subject: Re: Christening

It was great to see you. You look amazing! And you are NOT fat. Little Katie was a girl of few words but I am already besotted with her. I almost felt like stealing her and bringing her back over to Boston.

In fact that’s a lie. I really felt like staying in Dublin. I almost didn’t get back on that flight. I love it here in Boston and I love studying medicine. But it’s not home. Dublin is. Being back with you felt so right. I miss my best friend.

I’ve met some great guys here, but I didn’t grow up with any of them playing cops and robbers in my back garden. I don’t feel like they are real friends. I haven’t kicked them in the shins, stayed up all night on Santa watch with them, hung from trees pretending to be monkeys, played hotel or laughed my heart out as their stomachs were pumped. It’s kind of hard to beat those sorts of experiences.

However, I can see that I have already been replaced in your affections. Little Katie is your whole world now. And it’s easy to see why. I even loved her when she threw up on my (new and very expensive) suit. That must mean something. It’s weird to see how she looks like you. She has your twinkling blue eyes (I sense trouble ahead!) and jet-black hair and a little button nose. Though her bum is slightly smaller than her mother’s. Just joking!

I no that you are incredibly busy at the moment but if you ever need a break from it all, you’re welcome to come over here and relax. Let me no when you want to come – the invitation is always open. I realise things are tricky for you financially so we could help out with the cost of the flights. Mum and dad w9uld love you to come over too. They’ve got photos of you and Katie from the christening all around the house already.

There’s also somebody I would like you to meet when you come over. She’s in my class at college. Her name is Sally Gruber and she’s from Boston. You would both get along.

College is a lot tougher that I thought it would be. There’s just so much studying to do; so much reading. I barely have a social life.

So that’s all I do here. I wakeup at 5am and study. Go to college, come home and study. Every day. Not much more to report really. It’s great that Sally and I are in class together. She takes away from the feeing of dread I get every morning at having to face another day of study, study, study. It’s tough, but then I don’t need to tell you that. I bet it’s a hell of a lot easier than what you’re doing right now. Anyway, I’m going to sleep now, I’m shattered. Sweet dreams to you and baby Katie.

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The Story of Oprah

To say that Oprah Winfrey’s life is astonishing and inspirational is, for once, not celebrity hyperbole. From a dirt poor, abused child, she’s become one of the century’s most influential women.

Born to an unwed young mother, raped and sexually abused as a young girl, losing a baby at 14, told she was too fat, too unattractive, too black, Oprah Winfrey has risen above her harsh origins to become one of the most beloved, dynamic, inspiring, determined and flat-out amazing women in the world.

And she’s played it all out in public, particularly as the epitome of a yo-yo dieter. In 1988, after enduring a liquid diet for several months, she slimmed down to a size 8, then hauled a wagon loaded with 27kg of fat on the set of her show to prove her point. Yet as soon as she started eating again, the weight piled back on. Oprah confided to viewers about her binges, confessing that she once ate a bag of hot-dog buns slathered in maple syrup. She lost the weight again, ran a marathon, learned how to overcome her emotional eating – and then regained all the weight. Now, finally, at the age of 51, she is slimmer, fitter and more stunning than ever, her skin flawlessly creamy and literally glowing with good health.

Every day, she reaches more than 26 million Americans – and countless viewers in 100 other countries – from the comfortable sofa of her own chat show. Fans have rejoiced that she’s just signed a deal to host 140 episodes per year, up until 2010. Her website, www.oprah.com, averages two million visitors a month and receives an astonishing 10,000 emails each week.

**Don’t miss the story of Oprah. We chart the extraordinary rise and rise of the phenomenon known as Oprah Winfrey from poor, abused child to one of the most powerful women in the world.

Only in the February 2005 issue of The Australian Women’s Weekly. WATCH THE NOVEMBER TVC ONLINE**

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Marriage and Happiness

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Prostate cancer

Prostate cancer

By Annette Campbell

David Sandoe, 59, is a general manager with a financial company in the heart of the city of Sydney.

But even on his busiest, most high-pressure days, this executive refuses to stress.

“Nothing at work can really worry me now,” he says calmly. “I’ve survived worse!”

Eight years ago, David was diagnosed with prostate cancer — and now he’s a living, breathing, proud example it can be beaten and that life goes on.

“Cancer is only a word, not a sentence,” says the married father-of-three from Turramurra, in Sydney’s north.

A routine medical in September 1996 showed he had elevated PSA (Prostate Specific Antigen) in his blood, and a digital examination found his prostate had abnormalities. A subsequent biopsy showed there was cancer in the prostate — and David opted for surgery to remove his prostate completely.

“It is common to have some incontinence afterwards, so we have to re-train the bladder with pelvic floor exercises, and I’m fine now,” he explains. “Impotence was also a consideration, but if you’ve got cancer … you’ve got to do everything to attack it.

“Initially, I couldn’t get an erection. So I used injection therapy, and we could have really good intercourse.

“But I was getting quite bad groin pains after sex, so we opted for a vacuum device and that works well. Now — after eight years — I can get a pretty good erection myself, and with the use of oral drugs and the manual device, it’s all quite good. And I’m alive.”

David — who’s now a Director of the Prostate Cancer Foundation of Australia, (PCFA) and the co-chair of their Support and Advocacy Committee — is happy to talk openly about his experience, to help other men overcome their fears … and embarrassment.

“You would not wish prostate cancer on your worst enemy but I’ve been enriched by the experience and now am trying to help others,” he says.

Prevention and symptoms

The prostate is a male-only organ located immediately below the bladder and just in front of the bowel.

David says that if you’re over 50 you should have a PSA blood test and digital examination every year.

“And if you have a family history — like my sons do — you should start being tested at 40,” he explains.

The symptoms may include one or more of the following — although many prostate cancers develop without men recognising any symptoms.

— Waking frequently at night to urinate

— Sudden or urgent need to urinate

— Difficulty in starting to urinate

— Slow flow of urine and difficulty in stopping

— Discomfort when urinating

— Painful ejaculation

— Blood in the urine or semen

— Decrease in libido (sex urge)

— Reduced ability to get an erection

Unfortunately, if you have symptoms and you have cancer, the cancer may have already escaped the prostate capsule.

For more information, contact the Prostate Cancer Foundation of Australia on 1800 22 00 99 or visit their website www.prostate.org.au

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Boston Terrier

The Boston Terrier

The Boston Terrier is a very popular breed in the United States, which is fitting since they are one of the few dog breeds that America can claim as their own.

This intelligent, handsome little dog has its origins in — you guessed it — Boston, where it was originally developed as a cross between the English Bulldog and English White Terrier in the late 1800s.

Recognisable by their round, compact head with its short, wide muzzle; large, wide-set eyes and fine, erect ears, the Boston Terrier has an intelligent, alert expression. These little characters can weigh between 4-11kg and can be up to 43cm in height. They have a smooth, short-haired coat that is brindle in colour, with white areas (they can also have a black coat).

Although terrier in name, the “American gentleman” of dogs is not so terrier in nature, preferring to spend time inside sitting on a comfy chair to running amuck in the outside world. That said, this breed is active and enthusiastic as well, taking a lively interest in daily life — they like to feel part of the family. The gentle yet fun Boston Terrier makes a good playmate for children while their good manners, even temperament and affectionate nature means they suit older owners as well. The easy disposition of the Boston Terrier is largely the reason they are so well loved in the States.

The Boston Terrier can be strong-willed but their intelligence means that with patience, training yields good results. The breed is known to be a good watchdog and suit flats as well as houses because they don’t need a lot of scheduled exercise — a regular run serves them well.

The Boston Terrier can cost upwards of $500, and often puppies have to be delivered by caesarean because of the square skull. The breed can live up to 15 years or more, and can have problems with snoring. Puppies should be checked for cataracts. Their coat is very easy to care for; a weekly wipe with a cloth and a bath only when needed does the job.

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Tai Chi

This month we take a look at Tai Chi, an ancient craft that’s suitable for any age and any stage.

Walk around any bustling Asian city in the early morning and you’re bound to see countless locals practicing the ancient craft of Tai Chi. Public parks, gardens and even balconies are filled with people of all ages starting the day with this form of moving meditation. With today’s fast pace of life, there’s a lot to be said about the discipline of starting the day at a relaxed speed, refocusing your energies and reducing stress.

What’s it all about?

Tai Chi is actually a form of ancient Chinese martial arts that evolved into the practice of slow, tranquil movements. It has many reported health benefits including suppleness, stress reduction, mental alertness, better balance and co-ordination and is thought to be partly responsible for healthy longevity in certain Asian nations.

Who is it right for?

Tai Chi is suitable for most people from children to the elderly and can be performed by pregnant women and those in wheel chairs. You don’t need a medical check to get started as the pace is kind enough on “not as fit as I used to be” bodies.

How to get started?

Like yoga and pilates there are plenty of do-it-yourself home helpers like books and DVDs. However, you generally need to have completed formal classes with an instructor before feeling confident or motivated to go it alone. The basic set of movements can take several months to learn the right technique. And it’s important that you practice until you can follow a sequence of moves as if on auto pilot. So sign up for a block of classes and give yourself plenty of time to find your groove.

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Boot camp: nowhere to hide

This new exercise craze is taking off around the world, not just as an intensive ‘get-in-shape’ tool, but as a regular part of a training program. But what’s involved in this military take on physical activity?

What’s the difference?

Just like any other group activity or fitness class, boot camp, provides added motivation of working out with peers. But with boot camp there’s no slacking off at the back of the aerobic class, as your fitness instructor, aka drill sergeant, is there willing (screaming) you on at every turn.

Many boot camp programs also involve team building and adventure activities that push you mentally as well as physically. Chances are you’ll find a new depth of motivation if you’re last in line to finish your team’s commando course.

The other obvious difference is that it is based outdoors, so you’re likely to get a good dose of rain, hail, and if you’re lucky, sunshine. As a new recruit you’ll also be kept mentally active as you trial new equipment and activities for the first time.

What type of activities?

Fat loss and a top cardio workout are two of the main physical outcomes from boot camp activities. Types of activities range from sand jogging and hill training to wall climbs and log rolls. You may even be sent on an individual or group mission that involves a test of your brain (problem solving ability) and brawn (strength, stamina and endurance).

How do I enlist?

Some boot camp programs require a doctor’s certificate clearance before they’ll sign you up whereas others are tailored to cater for varying fitness levels. If the idea of pushing yourself beyond your normal limits is daunting, then maybe boot camp isn’t for you. But if you know you need to step in line, check out programs run in conjunction with your gym or a corporate package for your next work do.

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Tai Chi

This month we take a look at Tai Chi, an ancient craft that's suitable for any age and any stage.

This month we take a look at Tai Chi, an ancient craft that’s suitable for any age and any stage.

Walk around any bustling Asian city in the early morning and you’re bound to see countless locals practicing the ancient craft of Tai Chi. Public parks, gardens and even balconies are filled with people of all ages starting the day with this form of moving meditation. With today’s fast pace of life, there’s a lot to be said about the discipline of starting the day at a relaxed speed, refocusing your energies and reducing stress.

What’s it all about?

Tai Chi is actually a form of ancient Chinese martial arts that evolved into the practice of slow, tranquil movements. It has many reported health benefits including suppleness, stress reduction, mental alertness, better balance and co-ordination and is thought to be partly responsible for healthy longevity in certain Asian nations.

Who is it right for?

Tai Chi is suitable for most people from children to the elderly and can be performed by pregnant women and those in wheel chairs. You don’t need a medical check to get started as the pace is kind enough on “not as fit as I used to be” bodies.

How to get started?

Like yoga and pilates there are plenty of do-it-yourself home helpers like books and DVDs. However, you generally need to have completed formal classes with an instructor before feeling confident or motivated to go it alone. The basic set of movements can take several months to learn the right technique. And it’s important that you practice until you can follow a sequence of moves as if on auto pilot. So sign up for a block of classes and give yourself plenty of time to find your groove.

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