2022-03-01 Women's Health Australia

fitness

MARCH 2022 womenshealth.com.au 101

THE Over the past Positively Pilates functional
YEAR two decades, studio owner. movement in
IS I’d replaced recreational
1995, workouts that While some runners, which
brought me people use could lead to
and I’m popping joy with a Pilates as their fewer injuries.
one of my mum’s “no pain, no one-and-only So are you ready
Jane Fonda step gain” approach. way to work out, to hit the mat
aerobics tapes Running became others use it as (or reformer)?
on, ready to one of my cross training Whether you
sweat along with go-tos – not with other types opt for an
a cast of perky because I liked of workouts. in-home sesh
hard bodies. This it, but because After two years or an in-studio
is me, at 13 years I told myself I of practice (and hour, we’ve got
old, discovering had to do it to a certification!), your guide to
how truly fantastic stay fit. But by my body feels getting into the
it feels to move my mid-30s I better. My Pilates groove.
my body the way was feeling tired, back stiffness
I choose. Until with sore knees, has largely
recently, I had and a tight back. disappeared –
missed that upbeat There has to be a development
girl and her a better way, supported by
endorphin-forward I thought. That’s research. The
attitude. Then when I slipped method has
I reconnected off my sneakers been shown to
with her on the in favour of low- reduce chronic
Pilates reformer. impact, barefoot low back pain,
bliss. I’m far from according to a
the only one recent review
obsessed with in Postgraduate
Pilates – loyal Medical Journal.
WH readers have The upsides
likely noticed don’t stop there:
that nearly every the brain gets in
celeb on our on the feel-good
cover lately has action, too, with
sung the praises Pilates reducing
of the modality. depression
But it’s not some and anxiety
inaccessible symptoms, per a
celeb trend, say meta-analysis in
pros. “Fitness Complementary
fads come and Therapies in
go, but Pilates Medicine.
has stood the
test of time,” I’m not here to
says Carrie tell you to quit
Campbell, Pilates your fave HIIT
teacher and class or to stop
frequenting the
track if you love
it. But Pilates
can be a nice
counterbalance
to all that
pushing, pulling,
and pounding.
One study,
published in the
International
Journal of
Sports Medicine
even found that
Pilates done
in a clinical
setting improved

102

fitness

The Bicycle
is one of
Pilates’
original
34 mat
exercises.

MARCH 2022 womenshealth.com.au 103

BUILD WTH IS THIS
YO U R MACHINE?
HOME
STUDIO Perhaps you’ve Pilates work FEELING
glimpsed that to a reformer. READY FOR
It takes only a few apparatus with For one, it YOUR FIRST
products and props all the springs was designed
and pulleys with proper CLASS?
to elevate your looming in a alignment in
home practice to studio. Or you’ve mind. “There are Great! Wear form-fitting
full-body-burn level gawked as an blocks to keep clothes so your instructor can
impossibly your shoulders
FRANKLIN SPORTS graceful TikToker from shrugging see your alignment, don’t
INFLATABLE RUBBER practically up to your ears. take yourself too seriously
PLAYGROUND BALL catapults off the When your
thing. Either way, feet are on the – and have fun.
Campbell calls this the reformer can foot bar, it sets
8.5-inch basic tool one be intimidating. your pelvis
into neutral,”
of the most versatile Joseph Pilates Campbell says.
props out there. $58, himself invented For another,
this machine. the spring
amazon.com.au A German system creates
gymnast, boxer, concentric and
YOGA MAT and sometime eccentric work
circus performer, (which you don’t
Many yoga mats are Pilates was always get from
too thin to protect interned in simple weights).
your back during England during
rolling exercises, says World War I, At this point
where he began you’re likely
Campbell. Opt training fellow wondering: is
instead for a thicker internees in the reformer harder
system he was than mat? The
model. $115, perfecting (at answer is kind
recycledmats.com.au the time called of. While the
‘Contrology’). springs generate
Once you’ve With many greater tension
mastered the basics pupils injured for you to work
(coming right up!), or even bed- against, they
strap a pair on your bound, Pilates also support
got creative your body
wrists or ankles to and rigged against the
add oomph to the springs to bed pull of gravity.
ordinary. $75 for frames, allowing
500g, shopbala.com for accessible
resistance
PILATES FOAM training and,
ROLLER in the process,
paving the way
Rollers are great for for the reformer.
that hurts-so-good Today, the
apparatus is
release and to composed of
challenge core a moving bed
stability. From $25, (aka carriage)
rebelsport.com.au that works
with and
104 against
spring tension.

There are a
tonne of benefits
to taking your

fitness

REFORMER The tailbone
ON TH E MAT shouldn’t lift
off the mat at
Undo the WFH crunchies (stiff
shoulders, tight hips) with an any point.
extension-based flow by pro
Blossom Leilani Crawford

1 A
B
FOOT WORK C
Lie, arms by sides, legs

up, bent into a
diamond shape with

feet flexed, heels
together, toes apart
(A). Extend legs at an
angle that challenges
the core but not the
back. Point toes (B).

Slightly flex toes
as you frog your
legs in (C). That’s

1 rep; do 10.

A 2
B
C PRONE

Focus on lengthening HUNDRED
the spine rather than Lie face down with
hands stacked under
sinking in. forehead, legs straight
(A). Lift upper and
lower body into a

hover with equal
weight between ribs
and pelvis (B). Breathe
in for 5 counts and out
for 5 counts, clapping
feet on each count (C).
That’s 1 rep. Do 10 to
reach your “hundred.”

Pilates 3 A
reformer
work will PULLING B
leave you
STRAPS Extension opens
feeling Lie face down with arms the collarbone and
stronger and
framing face (A). Lift shoulders.
longer. upper body up (keeping

rib cage down) and
sweep arms out and
down until palms reach
hips (B). Circle arms back
up, lengthening through
the neck as you lower
body to floor. That’s

1 rep. Do 3 to 8.

MARCH 2022 womenshealth.com.au 105

4 A B

ROWING Engage the core C
to make this more D
Sit with legs long than an arm move.
and arms reaching

forward (A).
Pull fists into chest
while rounding back,
keeping abs engaged
(B). Maintain position
and open arms to side
(C), then bend arms

back in (B).
Do 3 to 8 reps.

5 A

CORKSCREW B

Lie faceup with arms C
by sides and legs
together at a 12 Your opposite hip
may lift, but the
o’clock position (A). shoulder shouldn’t.
Circle legs around an
imaginary clock face
and return to 12 (B, C,
D). On next rep, circle
in opposite direction.

That’s one set.
Do three sets.

6 A B

LUNGE Sit at a desk all
day? You’ll
STRETCH feeeel this
stretch.
Start with right
foot forward, knee
bent, and left leg
back, heel lifted (A).
Bend and straighten
right leg a few times
to stretch left hip

and quad (B).
Switch sides.

106

fitness

Pilates
dubbed the
centre of the

body “the
powerhouse”

because it
supports

everything
we do.

WORDS:AMY WILKINSON. PHOTOGRAPHY: LEE MORGAN. 7 A B

BALANCE The toes need
to be only
Stand tall with a couple of
heels together, cm apart.
toes apart; hands
behind head (A).
Rise onto toes,
drawing thighs
toward each other,
then lower heels
(B). That’s 1 rep.
Do 8 to 10. wh

MARCH 2022 womenshealth.com.au 107

CAN A
MEDIUM
CURE
GRIEF?

As the world grieves,
spiritualism thrives.

But can we really
connect with those
we’ve lost? Seven years
on from losing her
dad, writer Jessica

Davis finds out…

108

wellbeing

Into the
unknown

MARCH 2022 womenshealth.com.au 109

It’s not until I approach the house fairly reasonable – celebrity
that I wonder what the hell I’m medium Thomas John, who
doing. Inside, my stomach twists advises the likes of Jennifer
and turns. I take a breath and open Lopez, costs around $1100
the iron gate before ringing the per hour and also has a year-
doorbell. “Come in,” he says, leading long waiting list.
me to his front room. We’ve never
met before, but he feels strangely But it’s more than just
comforting. “You look so much like money at stake. Grieving
your father,” he says. But he has is a long, painful process.
never met my father. Not really. I’ve come a long way in
And there are no photographs of understanding my personal
Dad in this white-washed room with journey, and there was a risk
creaky wooden floorboards. This all that work could unravel
man knows nothing of my family, if this went wrong. I wasn’t
or my past. Yet he also seems to sure I could take any more
know absolutely everything. heartbreak over Dad. I felt
vulnerable, like my fears were
Turning to a medium that has helped me through written all over my face –
for answers, as I have, is my toughest moments. So I something that could easily
becoming increasingly understand why spiritualism be taken advantage of in the
common. Spiritualism, the is appealing to so many right wrong hands. Heartbroken
religion that is based on now. It’s no wonder people people are paying for a
the belief that the spirits are turning to its ability to glimmer of hope.
of the dead exist and want provide a sense of comfort
to communicate with us, and control, during one of I sat expectantly on the
is booming these days. the most uncontrollable opposite end of the room.
Over on TikTok, there’s times in history. Anthony began by shutting
@kendallthemedium who his eyes, putting his palms
does ‘collective readings’ But, from the outset, on his knees and breathing
for her 760k followers, spiritualism has had both deeply. After a few seconds,
while an interview with sceptics and frauds who – which seemed to stretch
spiritual medium and some say – take advantage of out for an eternity, he
psychic clairvoyant David those grieving when they’re said, “You’re here for your
The Medium is the most at their weakest. And, even father, aren’t you?” He
downloaded episode of grief if we can have access to our then proceeded to tell me
podcast Good Mourning lost loved ones, is it healthy I looked like him, describe
(@goodmourningpodcast). to keep visiting them through vivid memories of my
a medium? Or does it stop childhood spent outdoors
I’ve long been interested us from moving on with and detail what my life is
in spiritualism as a practice the grieving process? like now and the people in
and have found it to be it. He knew about family
incredibly helpful in guiding OA FGHLIOMPMEER holidays, childhood hobbies
me through tough times. I and the nickname Dad had
lost my dad when I was 18 I’d chosen Anthony Kesner for me. There was no way
and not a day goes by when I after reading almost every he could have researched
don’t think of him, and all the single Google review of this information as I’d given
parts of my life he’s missing. him. He describes himself false details and, during my
Spiritualism tells me he’s still as a psychic, medium and session, I gave nothing away
here, in a way, and thinking of clairvoyant and he charges – no reactions to go off. It was
around $90 for half an obvious this was not a cold
hour – during which he reading – where mediums
tries to reconnect you with and psychics give general
someone you thought information that anyone
you’d lost forever. This is could relate to. Speaking

110

wellbeing

“Most people go
to see mediums and
psychics not because
they’re freshly bereaved,
but because time has
passed and they don’t

want to let go”

Would
you see a
medium?

as my dad, he told me how SPACE TO and did so during lockdown
proud he was of me and how CONNECT via Zoom. It’s these sessions
excited he was that I’d come and the reminder that there
to speak to him. “Most people go to see is an afterlife that helps keep
mediums and psychics not her feeling positive in the
The half-hour session felt because they’re freshly wake of such tragedy.
like being snuggled up in a bereaved, but because time
blanket on a cold day and, has passed and they don’t “The first time my son came
on my way home, I felt want to let go. It’s an attempt through, she said she’d never
different. For the first time to keep that connection with seen such a big angel,” Linda
in months, I felt calm and the dead,” Felicity Carter laughs and explains that he
reassured. Dad might not be tells me on the phone. As an was 204cm tall. Her medium
physically here for a beer in ex-astrologer, she spent a lot knew nothing about her story
the pub or a hug when times of time in the spiritual world previously or who she was.
get hard, but just knowing and with people who claim “It’s so specific what she says,
he’s with me wherever I am to see the dead. the only person that would
is enough. It’s an addictive know it is you or the person
feeling, the kind you want Four years ago, Linda Nash that has died. She once asked
to bottle. I wanted to book lost her husband and son in me, ‘Mum, has your new ring
another session immediately. the space of just five months. arrived yet?’ I’d ordered a
It’s clear how this could After seeing an advert, she ‘mum’ ring shortly after my
become an addictive high first went to see a medium a son Wes had died. I hadn’t
to keep chasing and that couple of months after her told anyone I’d ordered it,”
could, eventually, do more son’s death. Today, she sees she explains to me. “I cope
harm than good. her sometimes twice a week, because I believe. I now
know they’re just fine where
they are and that they’re in
a better place.”

MARCH 2022 womenshealth.com.au 111

TD HE AELR E A L “I’ve been to so many now a tedious link to prove
trying to find that comfort,” they were right.” 
It’s a confirmation that Dennie Dennie says, wanting to try
Smith wants to find. She has different people to see if they It’s these kinds of
visited around 15 different match up with others. “Once experiences that give
psychic mediums and various at a group session, I wanted the industry a bad name,
group sessions to try to to scream because it felt of preying on people’s
contact her grandmother, like such a sham. They kept vulnerability for their own
who died 10 years ago. Some, picking on this shy woman monetary gain. So, what
she says, got all the details until she agreed with what makes a good medium? It’s all
wrong, leaving her frustrated. they were saying to find about the smaller details. Try
But she did manage to find booking under a fake name
one who knew her grandma’s
name was Margaret, with
the nickname Peggy. “When
she was dying, she asked me
how she could get in touch. I
told her she’d find a way and
she did. I came out of there
feeling content and believing
she was there.”

112

wellbeing

Curious to
connect

and give nothing away during The expert take
your session – it’s surprising
how much someone can piece Julia Samuel MBE is an author and leading
together after a quick Google psychotherapist specialising in grief. Her app
search. If they are the real Grief Works (griefworkscourse.com) offers
deal, they’ll give you specifics support, advice and tools for coping with loss
and tiny details only you and
that person would know. WH: If we’re WH: Do you have WH: What’s a
interested in advice for those myth about grief
But it’s also about where seeing a medium, grieving?  that you’d like
you are at in your journey and what is your to clear up?
the impact the process might advice? JS: “Be self-
have on you – positive or compassionate. A cruel JS: “That we get over it.
negative. When my dad died, JS: “I think visiting a aspect of grief is that [In reality], we learn to
it was hard to speak about my medium represents the often we can turn live with the loss and
grief and the reality of losing longing for an ongoing against ourselves when grow our life around it.
him. After the funeral, it felt relationship with the we need to be as kind as The love for the person
like I was expected to snap person who has died. we would to a friend.” who has died never
back and be ‘normal’. The That’s normal and ends, so forgetting and
messages of support started healthy. Try not to set WH: How can we moving on is unhelpful
to disappear, and I was left your expectations too support someone and even harmful. It’s
alone with the aching loss. high, though. You’re through a loss? by finding touchstones
It took a long time to realise vulnerable and, if you to their memory – like
that I would have to carry [have too high hopes JS: “Don’t just show wearing something
my grief with me for the rest about] what can up in the crisis. Be that reminds you of
of my life, and that was OK happen, you may [end consistent and show up them – that we learn
– others were going through up] taking a big long term. Practical help to live and love again
the same thing. psychological hit of is often underrated – and, over time, heal.”
disappointment.”  offering to do a shop,
I found myself nodding helping with a child or
in agreement when Felicity chore, taking them for a
spoke of another reason lovely walk and a cup of
those grieving find comfort in coffee. Small kindnesses
spiritualism. “They offer one have large impacts.”
thing that the modern world
PHOTOGRAPHY: KATIE THOMPSON/GALLERY STOCK; MARC TRAN/STOCKSY; RUVIM NOGA/UNSPLASH. doesn’t: a place where you TI NOIGTE T H E R how you’re coping or about
can actually talk about death. someone else. 
It’s probably the last place I feel more centred than
where people can sit down ever after my experience. Grieving is lonely, but the
and just remember them,” she It’s comforting to know my thought of them being around
says. “Grief in our society has dad is still present in my life. makes it a bit more bearable.
become very corporatised. If But I could see how easy it Even hardcore sceptics can’t
you’re not coping, you’re told would be to get sucked into deny the comfort visiting a
to see a professional, offered visiting consistently, just for good medium can bring. That
antidepressants and people that slice of time with my said, the sad reality is that
avoid talking to you until dad, and how that perhaps conversations about death
you’re over it because it’s might not be the healthiest and grief are still seen as
too uncomfortable for them. thing. It’s important to ensure taboo for many cultures. If
Spirituals and mediums that visiting mediums is we start talking more often
offer understanding.” something to complement and openly with those around
your healing process, rather us, perhaps fewer people
than encompass it. Always would have to visit a medium
seek professional help if and pay for that privilege. wh
you’re worried about yourself,

MARCH 2022 womenshealth.com.au 113

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Ta c o - b o u t
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NNA H

Delights

Australia’s favourite cook
has done it again with
these better-for-you
dishes that are quick,
easy and utterly delicious

Photography by Chris Court

MARCH 2022 womenshealth.com.au 117

Simple Super COOK'S NOTES
Greens Pas ta
Sauerkraut
is a master

stroke of
flavour in
these pasta

bowls

Ready in under 20, this zesty tangle of
all the good things has become our go-to
studio lunch. Finish with a light shower
of cheese or a milky burrata orb.
Serves 4

◆ 400g dried wholemeal pasta
◆ ¼ cup (60ml) extra virgin olive oil
◆ 4 cloves garlic, sliced
◆ 1 long red chilli, sliced
◆ 5 cups (175g) firmly packed shredded

kale leaves
◆ 2 zucchini, grated
◆ 2½ cups (60g) baby spinach leaves
◆ ½ cup (60g) sauerkraut
◆ ⅓ cup (18g) shredded mint leaves
◆ 1 tbs finely grated lemon rind
◆ sea salt and cracked black pepper, to taste
◆ buffalo mozzarella, burrata or finely grated

parmesan and lemon wedges, to serve

1. Cook the pasta in a large saucepan of boiling
salted water for 8 minutes or until al dente.
Drain, reserving 1 cup (250ml) pasta water,
and set aside.
2. Return the saucepan to medium heat and
add the oil, garlic and chilli. Cook for 2–3
minutes or until the garlic is soft. Add the kale
and zucchini and cook, stirring for 3 minutes or
until the kale has wilted.
3. Add the spinach, sauerkraut, mint, lemon
rind, salt and pepper and stir through. Add the
pasta and toss to combine, adding a generous
splash of the reserved pasta water if needed.
4. Serve the pasta with buffalo mozzarella,
burrata or parmesan, and a squeeze of lemon.

118

FHo ou db

All-in-One Crispy
Baked Tacos

Taco night just got a whole lot breezier. Cook your filling and
tortillas at the same time to give yourself already-filled, crisp
and golden tacos. Genius!
Serves 4

◆ 8 x 20cm flour tortillas COOK'Sside-by-side, to form rustic
◆ extra virgin olive oil, for cup-like shapes.
3. To make the filling, make
brushing a small cut in each cherry
◆ 400g cherry tomatoes tomato, squeeze out and
◆ ½ red onion, finely sliced discard the seeds. Roughly
◆ 2 x 400g cans black chop the tomatoes and place
them in a bowl with the onion,
beans, rinsed and drained black beans, chipotles and
◆ ¼ cup (60g) chipotle sauce, corn, salt and pepper.
4. Spoon into the tortillas
chillies in adobo sauce, and bake for 18–20 minutes
chillies finely chopped or until the tortillas are golden
and sauce reserved and crisp.
◆ 1½ cups (250g) fresh 5. While the tacos are baking,
corn kernels make the lime yoghurt.
◆ sea salt and cracked Mix the yoghurt, lime juice,
black pepper lime rind, garlic, salt and
◆ 1 large avocado, pepper together in a bowl
chopped, to serve to combine.
◆ 1 cup (16g) coriander 6. Serve the tacos with
leaves, to serve avocado, coriander, lime
◆ lime cheeks, to serve and the lime yoghurt.
LIME YOGHURT
◆ 1 cup (280g) plain thick NOTES
yoghurt
◆ 2 tbs lime juice Feel
◆ 1 tsp finely grated free to add
lime rind grated haloumi
◆ 1 small clove garlic, or any other
crushed cheese to your
◆ sea salt and cracked
black pepper tacos.
1. Preheat oven to 180°C.
2. Brush both sides of the
tortillas with oil and place
them in a deep baking dish.
Arrange them together,

MARCH 2022 womenshealth.com.au 119

120

Pepita-crus ted FHo ou bd
Chicken wit hAvocado
& Edamame Salad N O T E S

Crunchy golden chicken is always a good idea. I t i s
This super-charged version is loaded with important to
flavour-rich miso and nutty toasted pepitas. COOK'S work quickly
Serves 4 when using
◆ 3 egg whites yoghurt and baking
◆ 2 tbs white (shiro) miso paste powder as these
◆ sea salt and cracked black pepper contain active
◆ 1½ cups (240g) pepitas (pumpkin ingredients.

seeds), finely chopped Raspberry Yoghurt Scrolls
◆ 3 x 180g small chicken breast fillets,
The beauty of these scrolls is that all the magic happens
halved horizontally in your humble frying pan. Plus, the yoghurt keeps
◆ extra virgin olive oil, for drizzling them super moist and fluffy.
AVOCADO AND EDAMAME SALAD Serves 9
◆ ¼ cup (60ml) extra virgin olive oil
◆ 2 tbs rice wine vinegarCOOK'S ◆ 2 cups (300g) self- bowl and mix to combine.
◆ 1 tbs white (shiro) miso paste raising flour Make a well in the centre
◆ 1 tbs water of the dry ingredients. Pour
◆ 4 cups (60g) mizuna leaves (Japanese ◆ 1½ cups (225g) wholemeal the yoghurt mixture in and
self-raising flour mix with a butter knife until
mustard greens) you have a rough dough.
◆ 1 cup (16g) coriander leaves ◆ ⅓ cup (75g) raw 3. Roll the dough out
◆ 1 large avocado, quartered caster sugar between two sheets of
◆ 1 cup (140g) frozen shelled edamame baking paper to form
◆ 1½ tsp baking powder a 20cm x 35cm rectangle.
beans, blanched and cooled ◆ 3 tsp vanilla extract 4. Remove the top layer of
◆ 1½ cups (420g) plain baking paper. Sprinkle the
1. Preheat oven grill to high. dough with frozen raspberries
2. Place the egg whites, miso, salt and pepper thick yoghurt and the sugar. Working from
in a bowl and whisk to combine. Place the ◆ ½ cup (125ml) light- the long edge, roll the dough
pepitas on a flat plate. over tightly to enclose the
3. Dip the chicken into the egg mixture, then flavoured extra virgin berries and then slice into
gently press both sides into the pepitas to coat. olive oil nine equal pieces.
Place chicken on a large baking tray lined ◆ pure maple syrup, 5. Place scrolls into a 23cm
with non-stick baking paper and drizzle for brushing ovenproof frying pan or
generously with oil. FILLING 23cm cake tin lined with
4. Grill for 4–5 minutes each side, until ◆ 2 cups (250g) frozen non-stick baking paper. Bake
the pepitas are crunchy and golden and the raspberries for 40–45 minutes or until
chicken is cooked through. ◆ 2 tbs raw caster sugar golden. Brush with maple
5. To make the avocado and edamame salad, 1. Preheat oven to 180°. syrup while hot and serve.
combine the oil, rice wine vinegar, miso and 2 Place the flours, sugar and
water in a large bowl. Add the mizuna leaves, baking powder into a bowl
coriander, avocado and edamame beans and and mix to combine. Place the
toss gently to coat in the dressing. vanilla, yoghurt and oil into a
6. Serve the pepita-crusted chicken with
the avocado and edamame salad.

NOTES

Salty-sweet
miso takes this
to a new level of
yum! If you can’t
find mizuna, use

any mustard
greens.

MARCH 2022 womenshealth.com.au 121

Carrot Cake COOK'S◆ 1 cup (90g) rolled oats ◆ 1½ cups (180g) peeled tablespoons of the cookie
Cookies wit h ◆ 1 cup (120g) almond meal and grated carrot dough onto a large
Cream Cheese ◆ ¾ cup (110g) coconut sugar baking tray lined with
◆ ½ cup (75g) plain (all- ◆ 1 egg non-stick baking paper
Fros ting ◆ ½ cup (125ml) light- and flatten slightly.
purpose) wholemeal flour 5. Bake for 25 minutes or
Presenting everything you ◆ 1 tsp baking powder flavoured extra virgin until the cookies are golden.
love about carrot cake in a ◆ 1 tsp ground cinnamon olive oil Allow to cool on the tray.
big, crisp-on-the-outside, ◆ ½ tsp ground ginger CREAM CHEESE FROSTING To make the cream cheese
soft-on-the-inside, lemon ◆ 1 cup (115g) roughly ◆ 125g cream cheese, frosting, place the cream
softened cheese, lemon rind and icing
cream cheese-frosted chopped pecans ◆ 1 tsp finely grated sugar into a food processor
cookie! You’re welcome. ◆ ¼ cup (40g) raisins lemon rind and process until smooth.
◆ ¼ cup (40g) icing 6. Sandwich the cookies
Makes 6 sandwiches NOTES sugar, sifted together with the frosting
1. Preheat oven to 180°C. before serving.
These 2. Combine the oats, almond
cookies meal, sugar, flour, baking
are amazing powder, cinnamon, ginger,
with or without pecans and raisins in a bowl.
the frosting - 3. Add the carrot, egg and
you choose. oil and mix to combine.
4. Drop 12 x 2 heaped

122

FHo ou bd

Blueberry,Lemon
& Yoghurt Scones

I love how these tray scones come together so easily. I also N O T ES
love that they are loaded with better-for-you ingredients,
making them the perfect snack. Ge t
Serves 8
RECIPES & STYLING: DONNA HAY creative
with these
COOK'S scones! Frozen
◆ ½ cup (75g) coconut ◆ demerara sugar, raspberries,
sugar for sprinkling blackberries or
fresh dates will
◆ ⅓ cup (80ml) light- ◆ store-bought creamed all shine.
flavoured extra honey, to serve
virgin olive oil 4. Lay the dough out on a Want more
1. Preheat oven to 180°C. large baking tray lined with genius ideas
◆ 1¼ cups (350g) plain 2. Place the coconut sugar, non-stick baking paper. from Donna
thick yoghurt oil, yoghurt, vanilla and lemon Using lightly floured hands, Hay? Pick up
rind into a bowl and whisk bring the dough together a copy of her
◆ 1 tsp vanilla extract to combine. In a separate and flatten out into a rough new book, One
◆ 2 tsp finely grated bowl, mix the flours, almond 20cm (8 inch) round. Pan Perfect
meal, chia seeds and baking 5. Using a sharp knife, cut (HarperCollins,
lemon rind powder together to combine. into 8 pieces and sprinkle $49.99).
◆ 1 cup (120g) plain 3. Make a well in the centre of the top with demerara
the dry ingredients, add the sugar. Bake for 45 minutes
wholemeal spelt yoghurt mixture and use a or until golden brown.
flour, plus extra butter knife or flat spatula to 3. Serve with creamed
for dusting gently mix the dough until honey, if you like. wh
◆ ¾ cup (120g) almost combined. (See Cook’s
buckwheat flour Notes on page 121.) Add the
◆ ½ cup (60g) almond meal blueberries and stir through.
◆ 2 tbs white chia seeds
◆ 3 tsp baking powder
◆ 2 cups (250g) frozen
blueberries

MARCH 2022 womenshealth.com.au 123

Four ways with... Vegetarian

THAI FOOD Pescatarian
Packed with healthy proteins and fragrant herbs,
Thai food is a nutrition-focused foodie’s dream DF

Dairy-free

GUT MUSCLE
FEEDING BUILDING

Green Papaya Salad Tom Yum Noodle Soup

Palm sugar undergoes minimal processing, so it retains The juice of one lime delivers a fifth of your daily vitamin C
its heart-healthy antioxidants. Plus, it contains a prebiotic needs. And though best known for supporting your immune
called inulin, which helps boost good bacteria in the gut. system, it’s also essential for retaining muscle mass as you age.

2 736 6G 30G 7G 2 2498 30G 57G 20G
SERVES KJS FAT CARBS PROTEIN SERVES KJS FAT CARBS PROTEIN

◆ 1 to 10 red chillies (spice 1. Grind the chillies and garlic ◆ 400ml vegetable stock 1. In a pan, bring the stock
tolerance depending) together using a pestle and ◆ 200ml coconut milk to the boil and pour in the
mortar (who said muscles ◆ 3 slices of galangal coconut milk. Add the
◆ 5 small (or 2 or 3 large) weren’t made in the kitchen?). ◆ 1 lemongrass stalk, sliced galangal, lemongrass,
garlic cloves 2. Add the palm sugar, green ◆ 2 small red chillies, sliced chillies and coriander
beans and tomatoes and ◆ 4 coriander stalks, stalks and let the aromatic
◆ 1½ tbs palm sugar lightly pound, then squeeze in mixture bubble for 10 mins.
◆ 2 green beans, cut into the lime juice and fish sauce. chopped (leaves reserved) 2. Throw in the mushrooms,
Pound again; add the green ◆ 100g mushrooms, sliced tofu, chilli paste and lime
1-inch pieces papaya and carrot. Pound and ◆ 120g firm tofu, chopped juice; for extra flavour, add
◆ 4 cherry tomatoes, halved then toss to combine, adding some soy sauce and sugar
◆ 2 tbs lime juice the tomatoes – the taste into cubes to taste. Cook for 1 min, then
◆ 2 tbs fish sauce (or should be a balance of sweet ◆ 1 tbs chilli paste add the tomatoes just before
and salty, with a sharp, sour ◆ 3 tbs lime juice you’re ready to serve.
2 tsp salt) and spicy tang. ◆ soy sauce, to taste 3. Ready to eat? Spoon
◆ ½ green papaya, peeled 3. Spoon everything into a the soup over the cooked
bowl and sprinkle over the (optional) noodles in bowls. Garnish
and shredded roasted peanuts and dried ◆ sugar, to taste (optional) with coriander.
◆ 1 carrot, shredded shrimp (if using) to serve. ◆ 3 cherry tomatoes, halved
◆ 2 tbs dried shrimp (omit ◆ 300g rice noodles, cooked

if you’re veggie) per packet instructions
◆ 2 tbs roasted peanuts

124

Tuck into fitness fuel that Food
delivers flavour and health Hub
benefits by the wokful,
courtesy of Saiphin Moore,
founder of Rosa’s Thai Cafe.

BRAIN IMMUNITY
BOOSTING SUPPORTING

Prawn Pad T hai Chicken Green Curry

Far more than a delicious carb fix, rice noodles are also Proof that good things come in small packages, the
rich in minerals. They contain selenium, which works to slightly bitter pea eggplant is packed with B vitamins.
combat oxidative stress in the body. Notably, B2 increases the activity of immune cells.

2 2758 35G 67G 23G 2 2569 51G 11G 36G
SERVES KJS FAT CARBS PROTEIN SERVES KJS FAT CARBS PROTEIN

PHOTOGRAPHY: LOUISA PARRY X 300g flat rice noodles tamarind paste with 6 tbs of X 1 tbs vegetable oil 1. Heat the oil in a saucepan
X 3 tbs tamarind paste warm water. Heat 2 tbs of the X 3 tbs green curry paste over a high heat and add the
X 3 tbs vegetable oil oil in a wok and stir-fry the X 400ml coconut milk curry paste. Stir-fry for 10
X 3 shallots, chopped shallots, then add the diluted X 1 tsp palm sugar secs until nice and fragrant.
X 2 tbs palm sugar paste, palm sugar, fish sauce X 2 tbs fish sauce 2. Turn the heat down to
X 1 tbs fish sauce and soy sauce. Cook for 1 min, X 3 makrut lime leaves, torn medium and tip in half of the
X 1 tsp dark soy sauce then set aside in a bowl. X 250g skinless chicken coconut milk. Cook for 2 mins
X 2 eggs, beaten 3. Grab your still-hot wok, until the green oil splits and
X 8-10 raw king prawns add the rest of the oil, eggs breast, cut into bite- rises to the surface.
X 2 tbs dried turnip and prawns and scramble the 3. Add the remaining coconut
X 2 handfuls of bean sprouts eggs. Then add noodles and sized pieces milk, along with the palm
X chilli powder fry for a few mins. Throw X 130g pea eggplant sugar, fish sauce and a pinch
X 2 spring onions, sliced in the sauce, turnips, bean X 2 red chillies, sliced of salt. Stir in the lime leaves,
X 2 tbs roasted peanuts, sprouts and chilli powder. chicken and pea eggplant
Fry for 2 mins until everything diagonally and cook over a medium
chopped is warmed through and X 20g Thai basil leaves heat for 5 to 7 mins.
X 2 lime wedges, to serve prawns are cooked. 4. Ladle the curry over
4. Serve on plates, topped (or regular basil) bowls of rice, and garnish
1. Soak noodles in water for with spring onions, peanuts X steamed rice, to serve with chillies and basil leaves
10 to 15 mins before draining.   and lime wedges. to serve. wh
2. For the sauce, mix the

MARCH 2022 womenshealth.com.au 125

FEEL
GOOD
FOOD

Need a mind/body energy
reboot? According to its

proponents, Ayurvedic food
can help, so give your Zen a
zhoosh with these easy dishes

Recipes by Chasca Summerville

126

FHo ou bd

One pot, cosy cooking
season is almost upon us
and there’s no better way to
dive into it than with these
delicious, fragrant recipes
that, as they’re Ayurvedic,
also promise to rebalance
health in co-ordination with
mind-body energy, whether
your dosha is Vata, Pitta or
Kapha. And if that sounds
a bit too woo-woo for you,
you’ll still be getting a tasty,
nourishing curry out of it.

MARCH 2022 womenshealth.com.au 127

GOLDEN SEASONAL MIXED
MILK VEGETABLE CURRY

This elixir supports digestive
health, boosts the immune
system, soothes inflammation,
and contributes to overall health.
Serves 1
◆ ¼ tsp ground turmeric
◆ ¼ tsp ground ginger
◆ ¼ tsp ground cinnamon
◆ pinch of ground nutmeg
◆ pinch of vanilla bean powder

or essence (optional)
◆ pinch of black pepper
◆ ½ cup water
◆ ½ cup milk (of your choice)
◆ drop of coconut oil or ghee

(optional)
◆ up to ½ tsp sweetener of your

choice (optional)
◆ cracked pepper, dried lavender,

cornflower, passionflower or
blue lotus, for garnishing

1. Bring spices and water to the
boil in a small pot, covered.
2. Reduce the heat and add the
milk, and simmer on low heat,
uncovered, for a further 5 minutes.
3. Strain into a large mug with
room for whisking. Then add
sweetener and oil and stir or
whisk until smooth and fluffy.
3. Dust with cracked pepper and
dried flowers of your choice.

MOON MILKS SUN MILKS This is a great one-pot dish to have if you’re feeling a little ‘under
are comforting are energy the weather’ or just to get your daily dose of nature’s medicine!
night-time boosting Serves 2
elixirs known and include
for their ability ingredients ◆ 1 tbs coconut oil 1. Heat the oil or ghee in a on their cooking time.
to inspire a that help or ghee heavy-bottomed pot over Root vegetables will go
deep night’s activate the medium heat. Once the in first and need up to 20
sleep. In body and mind ◆ 1/8 tsp black mustard oil is hot, add the black minutes to cook, softer
Ayurveda, so you can seeds mustard seeds and wait vegetables go in next for
warm milk power through for them to pop. Turn an additional 10 minutes,
consumed your day; they ◆ 1/8 tsp cumin seeds down the heat and add and any greens go in last
before bed are best taken ◆ 1/8 tsp coriander seeds the remaining seeds, then for about 5 minutes. Use
is a common pre-12pm. To ◆ 1 leek, finely chopped cook for 1 minute, being your intuition to guide
remedy for make sun milks, ◆ 1 x 5 cm piece of careful not to burn them. you and keep checking
sleeplessness don’t include 2. Add the leek and the textures. Keep the lid
and anxiety. the nutmeg. ginger, finely ginger; fry until golden. on while cooking so the
chopped or grated 3. Add the tomatoes sauce doesn’t evaporate.
◆ 3 medium tomatoes, with the ground spices 6. Once all the vegetables
diced and seasoning, and cook, have softened and the
◆ ½ tsp ground turmeric covered, for 10 minutes, sauce has thickened, your
◆ 2-4 tsp garam masala until the tomatoes curry is ready!
or curry powder (to have broken down. Serve on its own or with
taste) 4. Add the water and a grain, coriander, naan,
◆ ½ tsp sea salt allow it to bind with the and/or raita.
◆ pinch of black pepper tomatoes, creating a
◆ pinch of asafoetida saucy consistency, then
(hing) cook, uncovered, for a
◆ 2 cups (250 ml) filtered further 10 minutes.
water 5. Begin to add the
◆ 4 cups seasonal seasonal vegetables to
vegetables, cubed the pot in stages, based
(keep root vegetables,
softer vegetables and
greens separate)

128

KITCHARI FHo ou db

TANGY A staple in the Ayurvedic diet, SPICED
COCONUT kitchari is a one-pot dish that ALMOND
RAITA is as easy to prepare as it is to TAHINI BITES
digest. It also has a balancing
Yoghurt is a effect on all three Doshas. These soft, gooey bites 1. Preheat the oven to
cornerstone of Serves 2 are super quick to 170°C (150°C fan-forced).
many Ayurvedic ◆ 1 tbs coconut oil or ghee make with only a few, Line a baking tray with
meals and is ◆ ¼ tsp black mustard seeds nutritious ingredients baking paper.
served alongside ◆ ¼ tsp cumin seeds that increase energy and 2. Start by making the
spicy curries to ◆ ¼ tsp coriander seeds relieve nausea, pain and base. Mix the tahini, nut
temper the heat. inflammation. There are butter, maple syrup and
It’s so simple to (optional) two flavour options or vanilla in a small bowl.
make and elevates ◆ ¼ tsp ajwain seeds (optional) you can experiment with 3. In a mixing bowl, add
all well-seasoned ◆ 1 cup (250 g) split red lentils making a mixed batch. the ground almonds and
dishes. Make sure ◆ ½ cup (100 g) basmati rice Makes 12 your choice of either
your yoghurt is ◆ 1 tsp ground turmeric BASE red velvet or golden
unsweetened and ◆ 1 tsp ground ginger ◆ ¼ cup (60 ml) chai spices.
unflavoured. ◆ 2–4 tsps garam masala or curry 4. Pour the tahini mixture
hulled tahini into the ground almonds
◆ 1 cup (250 ml) powder (to taste) ◆ ¼ cup (60 ml) nut and mix to combine into
plain coconut ◆ up to ½ tsp of salt, to taste a rough dough.
yoghurt ◆ pinch of black pepper butter 5. Use an ice-cream
◆ pinch of asafoetida (hing) ◆ ¼ cup (60 ml) maple scoop, tablespoon or
◆ 1/3 cup peeled your hands to form 12
and grated (optional) syrup balls out of the mixture.
cucumber ◆ 6 cups (1.5 litres) filtered ◆ 1 tsp vanilla extract 6. Place them on baking
(cucumber skin ◆ 2 cups ground almonds tray and flatten with the
is notoriously or boiling water palm of your hand.
difficult to TO SERVE pinch of salt 7. If decorating, add
digest) ◆ fresh chopped coriander ◆ chopped pistachios/ toppings of your choice
◆ Toasted seeds and nuts and gently press them into
◆ 1 tbs spring 1. Heat the oil or ghee in a nuts, sesame seeds, the tops to secure.
onion, finely heavy-bottomed pot. Once coconut flakes, Bake in the preheated
chopped the oil is hot, add the black rose petals etc, oven for approximately
mustard seeds and wait for for garnishing 10 minutes. Switch off the
◆ 1 tbs fresh mint, them to pop, releasing their RED VELVET heat and let them brown
finely chopped medicinal essential oils. ◆ 1 tbs ground beetroot slightly in the hot oven
2. Turn down the heat and (beets) for another 5 minutes
◆ pinch of add the remaining seeds, ◆ ½ tsp ground cinnamon before removing.
cayenne then cook for 1 minute. ◆ ½ tsp ground ginger 8. Cool on a wire rack
pepper or 3. Add the washed lentils and rice ◆ ½ tsp rose powder for about half an hour;
smoked paprika to the pot, dust with the remaining ◆ pinch of ground they will firm up during
(optional) spices and seasoning, and fry off cardamom this time. wh
for 2 minutes over medium heat, GOLDEN CHAI
◆ ¼ tsp ground until the lentils are coated and ◆ ½ tbs ground turmeric
cumin the spices are aromatic. ◆ ½ tsp ground cinnamon
4. Add filtered water to the pot, ◆ ½ tsp ground ginger
◆ up to 1 tbs apple bring to the boil, then simmer on a pinch of nutmeg
cider vinegar low heat, covered, for 30 minutes, ◆ pinch of pepper
(optional) stirring occasionally. The lentils
should have dissolved into a saucy
◆ pinch of sea paste with a creamy texture.
salt, to taste 5. Serve with coriander and
toasted seeds and nuts.
◆ filtered water,
PHOTOGRAPHY: ARMELLE HABIB as desired You’ll find these
recipes plus more
1. Simply whisk in Ayurvedic Rituals:
all ingredients, Wisdom, Recipes and
apart from salt and the Ancient Art of
water, together in Self-Care by Chasca
a bowl, then slowly Summerville (Hardie
add salt and water Grant Books $34.99). 
to reach desired MARCH 2022 womenshealth.com.au 129
taste and
consistency.
2. Enjoy
immediately or
store in a jar
in the fridge.

fitfluential

OUR KINDA GIRL...

Caroline
Buchanan

She’s a mountain bike and BMX world
champ and Olympian who just became
the first woman to land a front flip on
a mountain bike. Here she talks fear, goals
and why you can be whatever you desire

By Kara Byers

Keep The Faith Now’s The Time Want to hear more WORDS: KARA BYERS. PHOTOGRAPHY: HARRY SWEENEY (TWO PALMS MEDIA).
For Female from Caroline and
The day after I found out Action Sports hear about her IGN!TE
I missed qualifying for mentorship scheme?
the Tokyo Olympics, There’s no better time Scan the QR code.
I was invited to compete than now. All the hard
in the Audi Nines, which work of Layne Beachley
historically has only and other females in
been for men. I thought action sports has
I’d love to go there and opened doors. There are
land the world’s first front so many opportunities.
flip on a mountain bike.
Training to qualify Achieving
for the Olympics meant A World
my body and mindset First Feels
were strong, so I could Incredible
make that switch and
go ‘what’s the next It was a quick
challenge in my career?’ decision for me
to set the goal to
Do What land that front flip.
Scares You The jump was a bit
shorter than what
If I set a goal that scares was ideal, but I was
me then I know I’m upping able to just have
my personal progression. that five seconds
A big part of it is just of courage and nail
saying yes when you want it first time. It’s a
to say no, or starting very different feeling
today when you want to between a world first
start tomorrow. These and a world title – this
small things add up to was more a self-journey.
the big career moments. Overcoming my mind,
fear and limiting beliefs.
You Get Out It was incredible.
What You Put In
You CAN Be What
I use a vision board for You Can’t See
my goals and planning.
When I put something I’m a proud advocate
up there, I’m really honest that you can be what you
with myself and ask, can’t see because growing
‘Am I actually putting up, I didn’t see anyone
the work in to achieve have the career I wanted.
that? Or have I just put But I’ve been able to
it up there and hoped
it would happen?’ create it myself. wh

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130 womenshealth.com.au MARCH 2022

UIRNUNTPETRED We’re back!

NEW SEASON And ready to give you a
weekly dose of Women’s
Health through your
headphones. Join us
as we talk with leading
experts, a few well-
known names and
women like you about
all aspects of health and
wellbeing in the new
season of our podcast.
From the impact of
orgasms on mental
health to debunking
the latest diet fads, no
topic is out of bounds
in this podcast series.
These chats are honest,
backed by research,
and uninterrupted.

FIND ‘UNINTERRUPTED BY WOMEN’S HEALTH AUSTRALIA’ ON APPLE PODCASTS, SPOTIFY OR YOUR FAVOURITE PODCAST PLAYER

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