HealtHy Bones, HealtHy Body:Preventing Osteoporosis

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4 LiveWell 5

ContentsHealtH

nutRitiOn

BODy Fitness

FOOD

Summer Body detox Tia Lim shares her tips on staying healthy over summer

HealtHy BoneS, HealtHy BodyJuliet Firth discusses optimal bone health and osteoporotic fracture prevention

excluSive Men’s HealtH content7 Adrenaline - boosting workouts

Staying HealtHy in tHe office Christian Baker gives us the facts on caffeine consumption

ProBioticSThe Inside Story

tHe true eSSence of martial artS PracticeKathryn Sayers explains the true essence of martial practice

Pre-workout formulaS Do I need it?

amBer walker BeSt Body cHamPionOn bodybuilding, motherhood, and those sparkly bikinis

StePPing into lifeEileen Sims investigates being 60 at the gym

madden medal madneSS Football legends stepping down

running on emPtyWhat happens to my body when I run?

excluSive WOMen’s HealtH contentExercise anywhere

Pomegranate Fruit of the Gods

SimPle Satay & tofu wraPS

Quick & HealtHy Slice for tHe kidS

Quinoa Salad

Pretty in Pink SmootHie

mango SorBet

FROM tHe eDitOR

COntRiButORsAt the age of eight, my nana took me to see A Midsummer Night’s Dream at the Botanic Gardens in Melbourne. My favourite character was Puck, mainly because he looked like David Bowie, but also because I could say his name at the dinner table without getting into trouble. It was a sultry evening; I sat on the grass with a peanut butter sandwich and looked up at all the bats and fairy-lights in the crowding trees. Summertime, it seems, carries an atmosphere of both lethargy and movement. So what does summer mean to you? For me it is about afternoon thunderstorms and exploring our natural environment; eating luscious fruits and sipping lime cordial. Summer is a time to remember when the land, scorched by wildfires and drought, cries out for our help. But summer also reminds us that we ought to take better care of our bodies. We hope you enjoy reading our summer edition of LiveWell.

Kristen Scott, LiveWell Editor

Editor Kristen Scott

Sub-editor Juliet Firth

MarketingChris Constantine

General ManagerJim Mills

GNC writersChristian T BakerMichael BakerBronwen LewisTia LimKathryn SayersEileen Sims

Exclusive content provided byMen’s Health and Women’s Health magazines

DesignAPR Creative

Welcome to the new look edition of liveWell magazine. At the start of every season, we will publish a crisp, quarterly magazine in which you can read about health, nutrition, the body, and the mind. We would love to hear from you. Send us your letters and feedback to: info@gnclivewell.com.au. You can also read additional articles online.*

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Disclaimer: the information included in this magazine is designed for the reader’s interest only. Writers’ opinions may not reflect those held by GNC LiveWell and are the sole responsibility of the writer. Information provided was believed correct at the time of publication. No part of this publication may be reproduced without written permission.

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COVER CREDITS

Photography: Garry SmithHair & Makeup: Fotini HatzisAmber Walker & Zach Stumer wear: 2XU apparel

If you want to feel better for summer, the following cleansing tips will help keep you hydrated, healthy and happy.

Drink plenty of waterThe key to clear and radiant skin is drinking at least 1.5 litres of water a day. Healthy skin may be a sign of a toxin-free body. Water will also boost your metabolism and flush out waste products, such as urea and lactic acid, which are removed by the kidneys.

Go GreenRaw vegetables are abundant in antioxidants, minerals and phytochemicals, all of which enable our organs to perform at their optimum. Cruciferous vegetables such as broccoli, cabbage, brussels sprouts and cauliflower contain isothiocyanates and D-glucarate, which remove carcinogens and environmental toxins from the body.

Garlic also features detoxifying properties and may be very effective as a blood cleanser and as a liver and gastrointestinal detoxifier. A diet consisting of fresh, unprocessed and antioxidant-rich foods can help prevent premature aging. These foods are usually bright in colour, such as carrots, broccoli, grapes and berries.

Move that BodyYour blood and lymphatic fluids distribute essential nutrients to your cells and remove toxic substances from your body via the surface of the skin. Any type of exercise that involves total body movement will benefit you. For optimal elimination of toxins, your exercise routine should be continuous and rhythmical where large muscle groups are utilised and performed at a frequency that increases your heart rate. It is also crucial to relax the body and engage in such activities as yoga, pilates and meditation.

summer Body DetoxBy Tia Lim

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6 LiveWell

8 LiveWell 9HealtH

Vitamin D is essential for the development and maintenance of bone, assisting calcium absorption from food and mineralisation of bone tissue. Sensible sunlight exposure is the most effective method to maintain optimal Vitamin D levels. However, Vitamin D deficiency is becoming increasingly recognized as a public health issue, with a significant number of Australians demonstrating a combination of inadequate sun exposure and poor dietary intake. Consider the following facts to optimise your levels of Vitamin D:

Maintaining a regular exercise program is vital for maintaining and increasing bone strength and density. Bone is a living tissue that adapts to the amount of stress or load against it. The two types of exercise that are best for bone health are weight bearing exercises and resistance exercises. Maximise your exercise prescription for bone health with the following tips:

• good weigHt Bearing aeroBic exerciSeS are Hiking, BriSk walking, walking uP HillS, Stair climBing or SteP aeroBicS. HigH imPact exerciSeS SucH aS jogging, jumPing, roPe SkiPPing are more effective tHan low imPact activity SucH aS walking.

• tHe BeSt reSiStance training includeS uSing free weigHtS. aS you Build StrengtH, increaSe tHe reSiStance and rePetitionS.

• Start Slowly and Build uP your exerciSe to 30 to 40 minuteS, four to Six timeS a week.

• to keeP intereSted, cHooSe exerciSeS tHat you enjoy and vary your Program.

HealthyBones,

Healthy BodyOsteoporosis is an enormous problem affecting Australians. Osteoporosis Australia estimates 1 in 2 women and 1 in 3 men over sixty will sustain a fracture due to osteoporosis. Whilst osteoporosis is defined simply as an abnormal loss of bone density, osteoporotic fractures are far more complex, being a major cause of long term disability and premature death in older Australians. A combination of regular exercise and adequate nutrition offers the best approach for optimal bone health and osteoporotic fracture prevention.

• include calcium ricH vegetaBleS SucH aS Broccoli, Bok cHoy, kale or SPinacH in SaladS or Stir frieS.

• add almondS or SeSame SeedS to Stir frieS, SmootHieS and SaladS.

• include BeanS in SouPS and SaladS.• uSe tofu in SaladS or Stir frieS inStead of

cHicken or Beef.• add yogHurt to deSSertS and SmootHieS.• if your diet iS inadeQuate, SuPPlement

witH 600mg of elemental calcium, wHicH iS generally Sufficient to BooSt your intake into tHe adeQuate range.

• for moSt PeoPle, deficiency can Be Prevented By 5-15 minuteS exPoSure of face and uPPer limBS to SunligHt 4-6 timeS Per week.

• dietary intake iS reQuired to meet any SHortfall, tHougH very few foodS contain Significant amountS of vitamin d. SourceS of vitamin d include Small QuantitieS found in oily fiSH, SucH aS Salmon, tuna, SardineS, Beef, eggS or fortified dairy ProductS.

• a vitamin d SuPPlement of at leaSt 400 iu Per day iS generally recommended wHen dietary intake or Sun exPoSure iS inadeQuate.

Building strong and healthy bones requires an adequate dietary intake of calcium. According to Osteoporosis Australia, less than half of all Australians meet the recommended daily intake. Dairy foods are the most convenient way to obtain adequate calcium because they are particularly high in calcium. Generally, 3 serves a day will provide the recommended daily intake for most Australians. Other important sources of calcium are fish with edible bones, legumes, nuts and seeds, as well as green leafy vegetables. Try the following tips to boost your calcium intake:

Maintain a Calcium Rich Diet

engage in Regular exercise

get Plenty of Vitamin D

By Juliet Firth

SUMMER TRAINING TIPS

7AdrenAline-Boosting Workouts

“7 Adrenaline-Boosting Workouts” is an excerpt from the MH Summer Training Guide 2011. The editors at Men’s Health magazine have made it easy for you by pulling together the all-time-best advice from Men’s Health in this special beach-ready-body guide. For more details visit yahoo7.com.au/menshealth

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13

than the average Australian. This is where we begin to run the risk of burning out, crashing or getting what is commonly referred to as the ‘afternoonies’ - a slump in energy every day around two or three pm. The reason why people who consume more caffeine end up being more tired and having less energy than everyone else, is due to two very important, very small glands in the body: the ‘adrenal glands’.

These little glands are responsible for producing adrenalin. And what gets pumped around the body every time we consume caffeine? You guessed it, adrenaline! If you push these little glands too far they will eventually run dry, and this is the point at which you begin to burn out or become fatigued. To make things worse, it’s not only caffeine that can strain your adrenal glands; several other factors such as lack of sleep, high sugar intake and high levels of stress can leave you without anything left in the tank.

So, how do we protect ourselves from abusing our adrenal glands and burning out?The simple way of putting it is: consume the right type of caffeine, in the right amount, at the right time. I personally drink just one coffee per day.

3 key points to my routine are this:• I drink real brewed espresso coffee-it

contains natural caffeine, minerals and antioxidants and is very beneficial to my health.

• I do not add any sugar to protect myself from excreting too much adrenalin.

• I consume it in the morning - it gets me going and helps me focus, and it definitely does not interfere with my sleep at night.

So if you can follow my example and stick to natural caffeine - such as espresso coffee rather than instant coffee or energy drinks - you will be doing your health and your little adrenal glands a big favour. If you don’t think you can handle pure espresso then you should try a macchiato or a piccolo latte as both of these options have very little milk and allow for the coffee to give you that burst of energy as quickly as possible.

tHe reaSon wHy PeoPle wHo conSume more caffeine end uP Being more tired and Having leSS energy tHan everyone elSe, iS due to two very imPortant, very Small glandS in tHe Body: tHe ‘adrenal glandS’.

Staying Healthy Around

the Office

Caffeine is a “psychoactive stimulant drug” and is naturally found in the leaves, seeds, and fruits of over 60 plants worldwide. The most common sources in our diet are from coffee, tea leaves, cocoa beans, cola, and energy drinks. Caffeine can also be produced synthetically and added to food, beverages, supplements, and medications.

How much is too much?One shot of espresso coffee equates to approximately 80mg of caffeine. The average Australian drinks two cups of coffee per day. Whilst this is a healthy quantity and is enough to keep a person energised and feeling alert for the day, the problem is that most people who work in an office tend to consume more caffeine

Caffeine is often referred to as the world’s most popular drug, and in the typical Australian workplace, this is especially true. If you’re at work right now, take a moment to look around and see how many coffee cups, energy drinks and chocolate bars you can find. I’m guessing the answer is: a lot. So what is caffeine and why do so many of us find ourselves wanting it on a daily basis?

HealtH

By Christian T. Baker

12 LiveWell

Visit our website to view Christian’s office exercise tips, www.gnclivewell.com.au

15HealtH14 LiveWell

What led to your interest in yoga?I was living in New York City at the time and was not coping very well with the stress of working 6-7 days a week, as well as looking for a place to live. I visited an Australian friend and she took one look at me and dragged me off to my first Ishta Yoga class. I attended 3-4 classes per week. My life changed from that day onwards.

Who did you train with and where has your practice taken you in the world? I trained at the studio where I took my first class in NYC for six years. These days it is called Yoga Works, but initially it was called Yoga Zone and also Be Yoga when I was involved. Yoga Works was founded by Yogi Raj Alan Finger and Ishta yoga was founded by Alan and his father Yogi Raj Mani Finger. They studied in their home in South Africa with Swami Venkatesananda of the Sivananda Lineage, Swami Nisreyasananda, Tantric Master Bharati, as well as a young and not yet famous B.K.S Iyengar. In studying many styles of yoga with different masters, Mani and Alan decided to develop their own system of Hatha, Tantra and Ayurveda

YOGA INSTRuCTOR/PERSONAL DEVELOPMENT COACH/ENTREPRENEuR

called ISHTA. My yoga has not taken me around the world, but in saying that, I have a plan whereby it will. I have had some opportunities that I have passed up.

What has yoga taught you? Primarily yoga has taught me to not push so hard, and to recognise the signs of stress before they take hold. Ultimately you could ask, ‘what has Yoga not taught me?’, and I would say, ‘not much’, except one thing: financial abundance is also a very important spiritual path.

Should we all meditate? Absolutely. Why? To experience your true nature, unlimited consciousness, and the divine source. To bring you back to yourself and to what really matters. To transcend the physical world for about 20 minutes a day will allow you to stay joyful, happy and content for no reason at all. I would say that is a pretty good reason, although to reach that level of expertise takes some consistent practice. That’s where you lose most people. They don’t have the consistency, especially in this fast-paced world we live in with all its distractions.

What is your ideal yoga practice? It is very personal, that’s the whole point, and a good teacher should specifically design your practice for you. Ishta means individual, pertaining to the individual needs of each of us. However in saying that, combining strengthening poses with opening poses is essential to balancing someone, along with different breathing techniques and meditation practices. Generally speaking one should focus on what is most difficult for them.

Brooke Morrow

What are your career highlights?Every day I have career highlights, as I am able to connect with people and help them feel empowered. However, I have also taught Hollywood actresses and certain famous Rugby teams if that is what you mean. But for me they are not highlights.

What concerns you most about modern practices of yoga, especially in a gym setting? There is a lot of yoga offered in gyms that is not being taught but simply demonstrated. The students are not given any guidance in alignment of the physical body. Therefore in many cases the student is blindly perpetuating any misalignments that may already exist. Because of this, yoga is not portrayed correctly and does not receive the credit or merit it deserves.

How do you balance motherhood and work? With a great amount of creativity, consistency, love and patience. I am very fortunate that I love what I do and have the chance to drop off and pick up my daughter from school every day. I am also very fortunate that my daughter has always been very independent from a very young age. She has been coming to class since she was 3 weeks old.

What are your tips for keeping healthy and happy? Meditation, yoga postures and breathing techniques. Being grateful everyday is also important.

Probiotics- The Inside StoryDid you know your intestinal tract is home to millions of bacteria, many of them friendly and essential for good health?However, because some bacteria aren’t good for us, keeping the different types of bacteria in balance is vital to our health and wellbeing.

Beneficial gut bacteria play a major role in health as they are closely involved with our body’s nutritional status through improving digestion and absorption of foods. They are also involved in vitamin production, and the stimulation of immune system function.

When the balance of gut flora is disrupted and harmful bacteria start to outnumber beneficial bacteria, a condition known as dysbiosis occurs. Dysbiosis can be caused by stress, poor diet, alcohol or the use of antibiotics or contraceptive pills. Dysbiosis is associated with poor digestion and manifests in gastrointestinal symptoms such as flatulence, bloating, diarrhoea or constipation. Dysbiosis is also related to increased susceptibility to infections, allergies, and inflammatory disorders.

Supplementing with probiotics helps to tip the balance back in favour of the good guys.

16 LiveWell

OptimisePeak arousal is critical for optimal

running performance. If you ‘peak’ too

soon or too late you may fail to get into

the zone and feel mentally sluggish

and disconnected from your body. To

successfully achieve peak arousal and

support optimal performance, stimulate

your mind and body by supplementing

with synergistic nutrients such as

caffeine or amino acids such as N-acetyl

tyrosine and B vitamins.

DefendWhen you run for long distances, your body produces free radicals, which can cause oxidative damage to the cells of the body. To protect your body from oxidative stress, enhance your endogenous antioxidant capacity with antioxidant supplements, such as vitamins C and E, Coenzyme Q10 and Alpha Lipoic Acid. These antioxidant nutrients will also reduce muscle tissue damage, enhance recovery and improve your performance.

BufferWhen running, your circulatory system and respiratory system deliver carbohydrates and oxygen to your muscles and carry away waste products like carbon dioxide and water. If your body does not break down glucose to carbon dioxide and water, lactic acid is produced and muscle fatigue sets in. Buffer your muscle fibres from

the adverse effects of lactic acid by supplementing with Betaine Anhydrous and Beta Alanine

RehydrateDehydration is a runner’s worst enemy.

A drop in hydration of 2% can potentially

affect performance by up to a staggering

20%. Failing to adequately rehydrate both

during and after running, may prevent

you from reaching peak performance,

and result in compromised recovery.

To replenish lost fluids, electrolyte

supplementation is crucial to achieving

optimal fluid absorption and retention

from sustained activity.

RUNNING ON EMPTY? FUEL YOUR

BODY

17BODy

RepairIf you run regularly or extensively, the high

impact movement exposes your joints to

increased stress. Protect your joints against

degeneration and repair any damage with

glucosamine and chondroitin - natural

components found in cartilage. Glucosamine

and chondroitin stimulate production of the

lubricating and shock absorbing properties of

joints and reduce inflammation.

RecoverThe type of muscle contraction that occurs during running results in very high muscle force, tissue inflammation, potential injury and consequent muscle soreness. You will recover more quickly by consuming a combination of protein and carbohydrates after your run.

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Sometimes we get so locked into our fitness routine that we can’t imagine a workout without dumbbells, a stationary bike or tunes being piped through your iPod. But whether you’re strolling the streets of some exotic city or sunning yourself on a beach up the coast, you need to be more flexible than a yoga instructor

if you want to maintain your fitness and fend off the effects of that double choc-chip ice-cream. Which is why Women’s Health teamed up with Chris Skoglun, a travel fitness expert, to put together exercises you can do anytime, anywhere. Here’s how you can keep your body working – even when you’re not.

At the beachThe beach is nature’s best gym: sand provides an unstable surface and even some resistance, which means that doing any exercise will strengthen the small muscles in your feet and ankles and work your core to stabilise your body. While a walk or run will tone your legs, you can also get a surfside workout with these moves.

On the sandJump on it. Stand and leap to the side with your right leg, landing on the ball of your right foot. Absorb your landing, sinking into a one-legged squat. Next, leap to the left and land on your left food. Repeat for 10 jumps. Lateral bounds strengthen thighs and glutes and also stablise hips, knees and ankles.

On a bOOgie bOardPose. Stand on the centre of a boogie board in the wet sand where the waves roll up. Bring your left leg up toward your chest. Hold it for 15 seconds and then switch legs and repeat. Do three sets, trying to balance longer each time.

On yOur tOwelIsometric shoulder pull. Hold a towel in front of you, pull it as taut as you can and hold for 15 seconds. Rest for 15 seconds and then pull for 15 more. Do six sets.

In the countryIf you find yourself in the countryside, you can do a lot more than just hike or run from angry insects. A park provides everything you need to get a total-body workout.

On a grassy hillDecline sit-ups. The incline provides extra resistance during crunches. Sit with legs uphill, knees bent and fingers lightly supporting your head – do 25 crunches.

On a park benchBalance squats. Face away from the bench and place the top of your right foot on the seat. Hop forward a bit so that when you lower yourself toward the ground you’ll be in a lunge. Do three sets of 10 per leg.

On a trailHiking lunges. On a flat or uphill trail, take two long steps; on the third, sink into a lunge so that your knee is forward (but your toes are not past your knee) and your back knee nearly touches the ground. It’ll increase the quad, hamstring and glute burn you feel – especially on the ascents. Do 16 lunges, walk for 5 minutes and then repeat the lunge-walk sequence twice.

In the cityYou’ll likely do some walking, whether you’re shopping in New York or taking in the sights of Rome. The exercises below are easy to squeeze in and inconspicuous so you can be a tourist, without being an attraction.

On the hOtel stairsVaried stair run. Instead of just running up and down, pick one flight of stairs and do quick intervals. But every time up, go a different way. Do each step fast, two steps at a time, slow, backwards, jumping with both feet or sideways. You’ll get your heart rate up and tone your whole leg.

On the sidewalkThe stealth squeeze. When you’re hoofing it between the Tower of London and Buckingham Palace, take strides just a few centimetres longer than usual. With each step, squeeze your glutes. This will give your glutes, as well as your hamstrings, a little extra workout.

On the hOtel bedThe dead bug. Lie on your back with your hands and legs up in the air, pointing toward the ceiling. As you slowly lower your right arm behind you, lower your left leg – end with both about 15cm off the bed and then slowly raise them to the starting position. Repeat with the opposite arm and leg.

> Finding a good hotel poolFor laps, it should be at least 18 metres long, and for the best fitness results, its temperature should be warm (about 25˚C). A recent study published in the journal Human Kinetics found that those who swam in cold water ate almost twice as many kilojoules post-swim than those who swam in warm

water, even though both groups burned about the same amount of kilojoules during exercise.

> Finding a good running pathVisit runtheplanet.com, which lists and describes great running paths all over the world as well as international race calendars.

on holidays kilometres away from your home gym? women's health shows you how not to leave your workout behind

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ROAD RULESWhen you book your travel plans, consider the fitness facilities as much as the continental breakfast

21Fitness

Get Pumped with a Pre-workout intensifier Pre-workout intensifiers are becoming an increasingly popular way to get the most out of working out at the gym. Here we look at the key ingredients to take your workout to the next level.

Beta Alanine – this amino acid increases

intracellular carnosine, a powerful antioxidant

that buffers muscles from the adverse effects

of lactic acid. The more carnosine your muscles

have, the longer lactic acid build-up is delayed,

allowing you to train harder and longer.

Arginine – this essential amino acid supports

production of nitric oxide, a substance that

has blood vessel dilating properties. Blood

vessel dilation results in improved blood flow

to your muscles, creating a “pumped” feeling

during your workout.

There is more to practising a martial art than increased stamina, flexibility and physical strength. At the core of all martial practices is the development of the Self as a whole – on physical, mental and spiritual levels. By enduring some of the aspects of martial practice, which one may find unpleasant - be it the muscle aches, bruising, or feeling like you are just ‘not getting it’ – you will soon learn to persevere. Like those who run long distances and encounter the ‘pain barrier’, the mind also has blocks which must be worked through. The greatest gifts of martial arts practices may be found in learning how to handle pain, both physical and emotional, and to have patience both with yourself and with others. The essence of the martial way is to teach us love and compassion through perseverance.

the true essence of

martial arts practice

by Kathyrn Sayers

www.gnclivewell.com.au

Creatine – this helps to make muscles larger

and stronger by stimulating the muscle cells

to produce more energy, and by pulling more

water into muscle, which has a volumising

effect on muscle growth.

BCAA’s – the three branch chain amino

acids, Leucine, Isoleucine and Valine, provide

muscles with fuel, which helps to increase

endurance and stops muscles being burned by

the body, thus preserving lean muscle tissue.

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We exchange stories about disastrous plane flights, as I had recently returned to Melbourne from a flight seemingly destined for Hades, squashed between an obese man, and a woman who dribbled on my shoulder. Walker explains that a drunken woman spilt red wine down her jumper once, and she spent the remaining flight afraid the woman would vomit on her. Travel, it seems, is just part and parcel of being a female bodybuilder.

Walker wears no makeup and is naturally beautiful - radiant, in fact, for an early morning start. Female bodybuilding receives such negative media attention that I was certain Walker would look like the Incredible Hulk: bulging biceps, large eyes, small head and green. Instead I met an articulate and down-to-earth mother who lunges when she hangs the washing up and performs chin-ups in the playground. “People expect bodybuilders to be huge, whether they are male or female,” Walker says. “Most people are shocked when I tell them I am into bodybuilding.” Walker is visibly toned, but she is far from Arnold Swarzenegger’s female equivalent. “Without pharmaceutical help it would be impossible to put on the size that these stereotypes possess. Thankfully, this trend is not popular with most females in the sport, who manage to maintain their femininity whilst gaining an athletic shape.” Perhaps it is just an age old misconception that physically strong women cannot be feminine. Walker has no interest in being associated with “the big testosterone-fuelled women who people associate with the sport

from decades ago.” Her dream is to “be fit and healthy and to help motivate others.”

In 2009 Walker won the WNBF Best Body Champion title. “My aim was to get into the top 5 so I could have a trophy to show my children.” Walker is now one of Australia’s top fitness competitors, but it took her family a little while to realise she was serious about competing professionally. “My desire to represent the Northern Territory at the Asia-Pacific titles, and then Australia on the international stage, led to a few realisations that this wasn’t a passing phase, but rather a new lifestyle I was undertaking.” But in the lead up this year’s World WNBF Best Body Championships, her family has been more supportive. “My husband joins me on my walks and cooks me dinner when he is on land,” Walker says. Her husband owns a fishing business, so it is not surprising that Walker and her family eat a lot of fish. But when Walker is not competing, she likes to bake gluten-free brownies. She also works as a personal trainer, aiming to motivate busy mothers and women to be active. “If you put yourself first, you’re able to be there for your family. I’ve found that in looking after myself, I’m a better role model for my children.” Walker’s children will travel with her to this year’s championships in New York. “My daughter in particular is very envious of all the sparkly bikinis!”

LiveWell

“it can Be a Bit like a Beauty Pageant BeHind Stage. moSt of tHe girlS are SuPPortive, BecauSe everyone HaS tHe Same goal to Be fit...But you alwayS get tHe odd one or two wHo really want to win.”

Walker is sitting in a grey swivel chair, warming her toes by a modest heater, which drones like a tropical mosquito. The sound does not faze her – after all, she lives in a city where crocodiles occasionally walk around the streets. “In Darwin, it’s not that unusual,” Walker says. She is softly spoken but has a deep, guttural laugh that creeps up from the pit of her belly.

World’s Best Body Champion on Bodybuilding and those

sparkly bikinis

amber Walker:

Competition History

WNBF Australian Female Natural Titles, May 2009: 1st Place Best Body Swimsuit Tall Class 1st Place Best Body Swimsuit Overall Best Poser WNBF NT Natural Titles, Sept 2009: 1st Place Best Body Swimsuit Tall Class 1st Place Overall Best Body Swimsuit WNBF Asia-Pacific Championships, Oct 2009:1st Place Best Body Swimsuit Tall Class 1st Place Best Body Swimsuit Overall WNBF World Championships NY, Nov 2009: 1st Place Best Body Swimsuit Overall

2010 NT Sports Person of The Year – Finalist.

Thousands of years ago when cavemen beat their hairy chests, processed food and bovine hormone injections did not exist. Our human ancestors ate a protein-based diet and hunted animals. Whilst the human species has evolved, our bodies have adapted to a non-hunting lifestyle. Amber Walker discusses getting back to our roots with GNC LiveWell online. Read Amber Walker’s fitness and

diet regime at our website:

www.gnclivewell.com.auby Kristen Scott

24 LiveWell 25Fitness

But I am no longer a part of that original group; over the years some people have faltered and some have gone to other gymnasiums, but the friendships still last. I’ll hear a voice in a shop call: “are you still at gym?” I’ll blink a little, trying to recognise the person’s face because we all look different out of gym. Gone are the tracky daks, the straggly hair and little makeup. It is the posture and vitality though, that hits you. Yes, a gym member.

So if you’re getting on in age and are thinking of joining a gym, do it. The benefits are huge, positively affecting your body, mind and spirits.

Physically you will gain a better knowledge and understanding of your body’s strengths and weaknesses. With the advice from fitness instructors and a customised program to suit your capabilities you will learn how to move and bend without straining that old knee injury or arthritic shoulder. You will breathe more effectively, strengthen muscles, increase your joint flexibility and improve your balance. The resistance training involved in weight bearing exercises will reduce bone loss, warding off osteoporosis - a condition that is especially prevalent in women and men over the age of 65.

You will find that what is good for you physically makes you feel good too. You will become more aware of your whole body’s needs. You will soon realise that exercising the mind is necessary for a continuing sense of wellness. Health statistics forecast increases in the number

The gym is not just a place where the young and buff flex muscles in front of mirrored walls – it is a place for older people to keep fit and form friendships, too.

The words on the machines said: chest press, leg press, leg extension. No, this wasn’t the work area at the dry cleaners, nor was it a torture chamber - it was the local gymnasium. I found a pamphlet in my letter box inviting older people to a free assessment and exercise session. It added: improve your independence and

confidence. What did I have to lose? It was six years ago that I walked into that place with its music, smells, grunts and sweat. And I am still going.

My group catered for the over 60s; we were all a bit tentative, eager and moaning: ‘I’ll never be able to do that.’ Still, we walked, stretched and lifted weights three times a week for 12 weeks. Our energy levels did improve as we found there were more things that we could do. We shared and sympathised, gave advice and helped as we lifted even heavier weights. We felt good. We smiled and made friends. I stayed.

of aged people developing dementia-related problems. A glance along bookshop and library shelves reveals a variety of books to help us stimulate our minds. On the gym floor you learn that the repetition of exercise is beneficial-mind exercises work that way, too.

Some gyms offer extra classes in line-dancing, tai chi, yoga and pilates. These all enhance the mind and body. My spirits were lifted when my gym began a singing group. It revitalised sluggish brain matter as I learned the words of songs, often in other languages, while I stretched facial muscles and expanded my lungs. “Sing and enjoy,” said our leader. “Move to the rhythm of the music.” Best of all we would return to the gym floor talking and laughing to be greeted by smiles and comments from other gymnasts.

Gym is a place where you have fun and meet people of all ages. We older people can become isolated; often social activities are confined to family outings. In the gym, you learn from and are inspired by the lithe young, as they are by you. Even while we lift different weights and go slower on the walking machines, gym is not competitive. We appreciate there is a rhythm of life. Ageing is something that happens incrementally. Naturally. It can’t be stopped but with some sensitivity to the needs of my brittle bones, blurry eyesight and fading hearing, this way I hope to step into old age as healthily as possible.

gym iS a Place wHere you Have fun and meet PeoPle of all ageS. we older PeoPle can Become iSolated; often Social activitieS are confined to family outingS.

Stepping into Life:Over 60 at the Gym

For many people, the term ‘ageing gracefully’ is an oxymoron. But as Eileen Sims tells us, joining the gym has helped her become more sensitive to her ageing body’s needs.

Have you ever heard someone say that they are too old to exercise? Read Christian Baker’s exercise tips for the Over 60s at www.gnclivewell.com.au

by Eileen Sims

The end of the 2007 AFL season is perhaps best remembered as a time when some of the greatest players of the modern era announced their retirements. Modern footy legends Hird, Buckley, Riccuito, Archer, Koutoufides, Grant, Darcy, Liccuria and Clement all bowed out, leaving football fans pondering whether a greater pool of talent had ever left the game at the same time. These players were more than just on-field stars. Individually, they achieved every accolade in their game and gave generously to the community. Collectively they contributed over 100 years of service to the AFL.

Madden Medal

As the retirements were announced, the AFL Players’ Association decided to recognise this amazing group with a new award that honours retiring players. The Madden Medal was named after former AFLPA Presidents, brothers Simon and Justin Madden. The awards ceremony recognises more than just a player’s on-field achievements; contributions to the community and their own personal development are taken into account. All

AFLPA board members cast votes to decide the winners of each category. There are four award categories, and those who are nominated in all three subdivisions can go on to win the overarching Madden Medal.

The Football Achievement Award is based on games played, premierships, individual awards, style of play, professionalism, leadership, development of game, advocacy on behalf of players and the legacy they leave behind.

In 2009 this award was won by Matthew Lloyd after a stellar career with achievements including a Premiership, five All Australian selections, three Coleman medals and 11 times club leading goal-kicker with the Bombers.

The Personal Development Award looks at personal growth, business achievements, education and training, family support, strength in the face of hardship and/or persistence in recovery from long-term injury.

The award winner in this category was then-AFLPA President and retiring Tiger Joel Bowden. His long-term commitment to developing himself off the field, as well as his passion to ensure other players do the same was cited as a key factor behind the win.

The Community Spirit Award looks at a player’s effort to help those beyond the boundaries of the football industry. It looks at a player’s involvement in charitable organisations, participation in community development initiatives, demonstrated empathy and support for disadvantaged people and/or leadership in tackling social issues in the community.

Michael O’Loughlin won this award last year in recognition of his tremendous work with Indigenous communities and his positive impact in Aboriginal health

and education. The Sydney Swans forward went on to win the 2009 Madden Medal, underlining his status as one of the quiet achievers of the modern game.

In the inaugural year, the Madden Medal was a tie between two towering figures in the game; James Hird and Nathan Buckley. Three years on, and the Madden Medal has grown to be a grand event. Major sponsor GNC Live Well continues to provide great support to the Madden Medal. This year the awards will be voted on by the current AFLPA board, and their job is no less difficult with names like Kirk, Johnson, Tredrea, McLeod, Burton, Akermanis, Cousins, Edwards, Haselby and Goodwin all hanging up their boots. These players all have very different stories, but this kind of diversity has long been recognised as one of the strengths of AFL football.

The Madden Medal continues to grow in stature and is set to be another standout event when stars descend on the Peninsula in Melbourne’s Docklands on the 3rd of December to see who will accept the mantle of football’s most outstanding retiree.

26 LiveWell 27Fitness

The Madden Medal sponsored by

29nutRitiOn

PomegranateFruit of the Gods

Pomegranate fruit, also known as the ‘garnet apple’, has long served as a symbol of fertility and seduction. In religious and mythological texts, pomegranate is depicted as a sensual fruit. Its bulbous shape, swollen in ripeness, is often compared to a woman’s breast, whilst its many seeds resemble the fecundity of the womb. It is not surprising that such a fruit, with its ability to arouse such imagery, has led some Jewish theologians to suggest that it was a pomegranate, not an apple, which tempted Eve in the Garden of Eden. But if eating this juicy, sweet fruit is a sin, then I am going straight to Hell – and you should join me.

The Punica granatum is a gem-like berry with hardened, polished flesh. It is native to Persia, Afghanistan, Pakistan and the Himalayas. It was taken on camelback from Syria to Egypt, where its flower petals were crushed and used as a red dye. Most likely, the camel herders also got drunk on pomegranate wine, but I wouldn’t want to speculate. The plant is widely cultivated in warmer climates where it thrives and blossoms. Once the fruit is opened, hundreds of crimson arils (seeds surrounded by pulp) spill out – a waterfall of antioxidants and vitamins.

The medicinal properties of the pomegranate plant have been known to healers since ancient times. The Egyptians consumed pomegranate for general wellness and painted the fruit on tomb walls as a motif of rebirth. In Ayurvedic medicine, the bark, leaves, flowers, skin and pulp are all used to relieve headaches and symptoms of sore throat and diarrhoea. It has also been said to cure anything from haemorrhoids to conjunctivitis. These days, pomegranate has been labelled as an anti-ageing ‘super food’, but let’s not get too carried away on Aladdin’s magic carpet.

Pomegranates are high in tannins, anthocyanins and ellagic acid with free-radical scavenging properties known to prevent certain diseases. They are low in calories and a good source of fibre. Professor Michael Aviram, an Israeli scientist, suggests that when made into a juice, pomegranates contain “the highest antioxidant capacity compared to other juices, red wine and green tea.” But what does this all mean? It means we should have a big party. In Goychay, Azerbaijan, a yearly pomegranate festival is held to celebrate pomegranate cuisine and medicine.

These days, pomegranate has been labelled as anti-ageing ‘super food’, but let’s not get too carried away on Aladdin’s magic carpet”.

Free - radical scavengers

by Kristen Scott

28 LiveWell

30 LiveWell

How to use Pomegranates

Queen of HeartsMix apple, cinnamon and pomegranate arils to create baked pastry tarts. ruby JellyMix pomegranate juice with a little red wine and make a summer jelly. Garnet GoatTake a trip to a local dairy and try different goat cheeses. Find a smooth and creamy cheese that complements the pomegranate arils. Place together on crackers. elizabetHan PestoMix fresh basil, parmesan, roasted pine nuts, olive oil, and pomegranate arils to make a pomegranate and basil pesto. royal scePtreMix the juice of pomegranate arils with a lip balm wax, and tint your lips the organic way.

There’s music, dancing and a Dionysian orgy of pomegranates. The Spanish have tomatoes, and they have the fruit of the Gods.

Speaking of the Gods (but not too loudly, we don’t want to invoke them), Persephone’s return from the Underworld each year is marked by the arrival of spring. When Hades, a mean old man with a golden chariot, forced Persephone to live with him, he tempted her with the seeds of a pomegranate. In this myth, the pomegranate illustrates Persephone’s innocence, but also the changing of the seasons. Similarly in Hinduism, the pomegranate is associated with the earth mother and the circle of life. So the only harm that can come from eating pomegranates is if you happen to grace a Homeric verse. There is nothing naughty about eating pomegranates. On a recent trip to Syria and Jordan, I ate a pomegranate every day and avoided all stomach disturbances. This stuff is the best tasting medicine – not even your kids will spit it out.

“tHy liPS are like a tHread of Scarlet, and tHy SPeecH iS comely: tHy temPleS are like a Piece of a Pomegranate witHin tHy lockS.” - Song of Solomon 4:3

www.gnclivewell.com.au/taut

34 LiveWell 35FOOD

Directions Directions

satay sauce inGreDients tofu WraP inGreDients

Dissolve tamarind paste in 40 ml boiling water and set aside. You will need to use your fingers to remove the seeds, and then push through a sieve to extract the paste.

Heat oil in a wok and add the curry paste. Fry for a couple of minutes then add the garlic, chilli, sugar, nut paste, coconut milk and the tamarind paste. Cook for a few minutes until the oil floats to the top and the sauce has thickened. If you like your satay spicy, add some chilli flakes for more heat.

1 tablespoon tamarind paste

1/2 cup nut paste (such as an almond,

brazil and cashew nut spread). put the

excess oil back into the bottle. if starting

from scratch, blend 2 cups of assorted

nuts to get enough paste.

2 teaspoons peanut oil

1 teaspoon thai red curry paste

2 garlic cloves

1 red chilli, seeded and chopped

4 tablespoons brown sugar or palm sugar

40 ml coconut milk

Cut the tofu (2 slices per wrap) into ½ cm slices, arrange on a greased baking tray so they overlap by about 2cm, and pour the satay sauce over the top – leave some aside to use as sauce in the wrap. Put in the oven at 180º and cook for approx 10 minutes.

Butter the wrap and arrange the baby spinach, carrot and cucumber on top. When the tofu has cooled, cut in half and arrange on top of salad mix, add the coriander. Pour the remainder satay sauce and roll the pita bread.

firm tofu

satay sauce

butter

pita bread

baby spinach

carrot, grated

cucumber, thinly sliced

coriander

Simple Satay Sauce & Tofu Wraps

tofu iS a concentrated Protein Sourced from fermented Soy BeanS. it iS a great StaPle for tHoSe of uS wiSHing to eat leSS meat. it eaSily aBSorBS marinadeS, wHicH makeS it a very verSatile food tHat can Be Baked, Steamed or uSed in Stir-frieS.

RecipesBake a healthy slice for the kids’ lunch boxes; learn how to pronounce Quinoa; taste Asia with an Indonesian-style satay sauce; melt into summer with a silky sorbet and feel pretty in pink with a watermelon smoothie.

Exotic fragrances & seasonal fruit: delicious recipes to inspire your taste buds.

36 LiveWell 37FOOD

Preheat oven to 180ºMix all ingredients in a bowl.

Grease a square oven dish and pour the mixture in, smoothing the surface. Place in the oven for 25-30 minutes. Once cooked, rest on a rack to cool before removing from dish. When cool, cut slice into 2.5 cm squares. Store in the fridge for up to 1 week. This recipe can be altered to include any of your favourite dried fruits such as sultanas, dates or raisins. If adding more dried fruit you may like to reduce the honey content.

Place mangoes into a blender and blend until a smooth puree.

Add yoghurt and honey and blend until smooth.

Pour mixture into a bowl and place in the freezer.

One to two hours later return to the blender and process until smooth (this helps break up the formation of ice crystals).

Repeat process two more times and then freeze for a few more hours or leave overnight.

Transfer into bowls with a small ice-cream scooper.

For a non-dairy version substitute the yoghurt with organic coconut cream.

Allow the quinoa to cool, then mix with the avocado, coriander and sunflower kernels. Add the olive oil and lemon juice and season with a small amount of sea salt. Place on a plate and arrange the mango slices on the top. Sprinkle with chopped cashews.

Place ingredients into a blender.Blend until smooth (approximately two minutes).

Directions

Directions

inGreDientsinGreDients

Directions

Directions

inGreDients

inGreDients¾ cup self raising flour

¾ cup low-fat milk

1 egg

¼ cup dried apricots, chopped

¼ cup craisins

½ cup shredded coconut

½ cup rolled oats

¼ cup sunflower kernels

2 dessert spoons honey

2 ripe mangoes, peeled and chopped

2 cups of natural pot-set organic

whole milk yoghurt

¼ cup of raw organic honey

1 cup quinoa, cooked according to the instructions

on the packet. remember to thoroughly wash the

quinoa before cooking to remove the bitter saponins that

are on the outside of the grain.

1 avocado, diced

2 mango cheeks, diced

¼ cup sunflower kernels

¼ cup cashew nuts roughly chopped

2 tablespoons of coriander roughly

chopped

1 shallot, peeled, finely chopped

½ lemon, juice only

2 tbsp olive oil

2 cups of chopped watermelon

2 ripe pears

1 cup of fresh raspberries

¼ cup of freshly

squeezed lime juice

1 scoop of unflavoured

protein powder

Quick & Healthy Slice for the Kids (makes 16, 2.5 cm squares)

Quinoa Salad Mango Frozen Yoghurt

Pretty in Pink Breakfast Smoothie

Quinoa (pronounced keen-wah) is an ancient grain

used by the incas. it has the highest protein content of

all grains and has all eight essential amino acids, as

well as a higher calcium content than milk.

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