Prevention AU 02.2022

MHT UNVEILED

The sensationalising around
MHT and breast cancer risk is a
huge injustice in women’s health.

abandoned a treatment that offered them too found a higher risk of breast cancer in women
enormous and important relief from menopause taking combined MHT, the 58 studies it reviewed
symptoms,” says Dr Davison. What women weren’t were, in fact, based on old data and types of MHT,
told? That the 2002 WHI study was designed to which had higher hormone levels that are no
check if MHT protects against heart disease, so it longer recommended or often prescribed.
included mostly women in their 60s and 70s and
half were smokers or ex-smokers. “This meant “Now when a woman uses combined MHT,
that this group of women already had a higher we often prescribe an oestrogen patch and a
risk of breast cancer, due to their age and other newer form of micronised progestogen, which is
lifestyle factors,” Dr Davison explains. The study closer to natural progesterone,” says Professor
also used only one type of oestrogen and one type Jayashri Kulkarni, a leading women’s health and
of progestogen, both in tablet form. “Based on just hormone expert and director of Monash Alfred
one form of MHT, the research findings can’t be Psychiatry Research Centre in Melbourne. This
applied to other more current types and delivery safer combo doesn’t increase breast cancer risk
methods, such as patches or patches combined within five years of use, the Lancet study found.
with pills,” Dr Davison says. Ditto for research And for women taking oestrogen-only MHT for
involving Oxford University, which was published seven years, it actually lowered their risk of breast
in medical journal The Lancet in 2019. Though it cancer, the 2002 WHI study discovered. Yet these
good news stories have barely been reported.

“The sensationalising around MHT and breast
cancer risk is a huge injustice in women’s health
that has condemned several generations of
women to a far poorer quality of life through their
menopausal years,” says Professor Kulkarni. “The
very small risk of breast cancer linked to MHT is
far less than the risk if a woman gains substantial
weight or drinks daily. Yet women who drink wine
each night with dinner are too afraid to take MHT,
even when their symptoms are compromising
their ability to work or causing relationship issues
due to exhaustion, irritability or low sex drive.”

Doctors can feed this fear at the front line,
where, with the best of intentions, they talk
women out of MHT. “Unfortunately, many GPs
have little training in menopause and many
aren’t well informed about the limitations of the
MHT research,” says Professor Kulkarni. “So, I
advise women to look for a medical doctor who
specialises in women’s hormone health and can
trial different combinations of MHT to find the E

FEBRUARY 2022 PREVENTION 101

MHT UNVEILED

best fit.” To help women out, the Australasian Women who
Menopause Society offers a ‘Find a Doctor’ page took oestrogen-
on their website and a symptom score sheet (see only MHT for
box on next page) to print and fill in to take to
their GP visit to help the doctor target the best seven years
treatment. First though, many women prefer to actually lowered
take a ‘natural’ approach, trying herbs like red
clover and black cohosh. Some find that’s all they their risk of
need to take the edge off their menopausal blips. breast cancer.
Others see complementary therapists and take
bioidentical hormones. “They mistakenly think
that bioidenticals are safer because they’re based
on plant ingredients like yam,” Professor Kulkarni
says. “But not only have these ingredients been
synthesised in a lab, they also have no long-term
studies showing they’re safe or effective.”

At her GP’s urging, Sally Greenfield, 49, tried
herbal remedies for her severe hot flushes,
which often had her in tears. “I saw a naturopath
and spent thousands of dollars on a whole lot
of supplements, but, eight months later, I was
still red-faced, miserable and dripping with
perspiration every day,” says the allied health
trainer from Victoria. After three more visits to
her GP, who kept dissuading her from MHT, Sally
saw another doctor for a referral to a hormone
specialist. “The endocrinologist was horrified that
I’d been made to suffer so long and immediately
prescribed MHT,” she says. “Within weeks, the
hot flushes had dropped to just a few a day. I was
overjoyed and felt I had my old self and life back.”

Did you ENJOYING LIFE AGAIN was prescribed barely helped, but finally I saw a
know? women’s hormone specialist who prescribed an
Menopause can make it harder for some women MHT called Tibolone, which completely turned
Only to find their happy place and Zen zone. “Harvard my life around,” Maryke recalls. Within a week,
13 per cent of research has shown that depression is 16-fold her mood had lifted. Within a month, the night
Australian higher in menopausal women,” says Professor sweats were almost gone and she no longer
Kulkarni. “I constantly see women with severe suffered migraines or nocturia – getting up four
women in depression or anxiety triggered by menopause times a night to pee. “Six years later, when I went
their 50s and they’ve been prescribed antidepressants that through menopause, I had to change to a different
take MHT. aren’t working because their hormones are the MHT, so I thought I’d take a break to see if I still
main cause. When they start taking MHT, their needed it. But, within weeks, my symptoms came
lives are transformed. Within weeks, they go back. It was a big wake-up call, reminding me just PHOTOGRAPHY: GETTY IMAGES
from crying every day and experiencing constant how much MHT has improved my quality of life.”
butterflies, anxiety attacks and low mood, to
feeling more calm, able to laugh, get out of bed How long can she stay on MHT? The answer is
with energy and enjoy life again.” not one size fits all and, for each woman, depends
on family history and personal preferences. Some
That’s exactly what happened to Melbourne try it for a year or draw the line at the five-year
nurse Maryke Vaartjes, 56. She says she white- mark. Other women decide that maxing their
knuckled it through four years of perimenopause quality of life and bone and heart health right now
in her 40s, suffering depression, migraines and
night sweats so bad she had to get up and shower
or change her sheets. “The antidepressants I

102 PREVENTIONAUS.COM.AU

is top priority. So, they take MHT and schedule to remember that MHT has perks for heart and
into their diary the recommended regular bone health and may also increase longevity. So,
physical exams, ultrasounds and mammograms if menopause is feeling like a long hormonal haul,
to monitor their breast health. “There’s no set don’t rule MHT out. It could help you travel your
treatment duration, but the use of MHT should menopausal years in greater comfort and even
be reviewed annually and, unless a woman has give your health a boost en route.
premature menopause, the lowest dose that can
control symptoms should be used,” advises Looking for support?
Dr Davison. “A woman’s family history and
any other health conditions should also be Visit the Australasian Menopause Society website at
taken into consideration.” menopause.org.au and check out the following pages:
O Find a Doctor: Under the Consumer Information tab, click
For Maryke, the benefits of MHT far outweigh on Find an AMS Doctor, where you’ll find health professionals
the risks. “MHT gave me back my sleep and cured from every state. Telehealth consultations are also available.
my depression,” she says. “It stopped my brain O Symptom score sheet: Under the Health Professionals tab,
fog and increased my energy, so that I was able to click on Menopause Basics, where you’ll find a downloadable
get back to regular swing dance classes and group symptom score sheet. This valuable diagnostic tool will help
bike rides with my girlfriends.” Obviously, there’s your doctor find the right treatment for you.
no ‘right’ way to do menopause and every woman
has to navigate her own path, but it’s important

FEBRUARY 2022 PREVENTION 103

SEASHORE ESCAPES

The coast
is clear

Linger a little longer at these magnificent
– and uncrowded – coastal hideaways.

BY UTE JUNKER

This page and opposite: There’s something so seductive about a PHOTOGRAPHY: ELISE HASSEY
Kick back in style at The Surf beach break. And what better time to plan
Yamba, where its unique one than at the end of summer, when the
curved exterior allows for crowds have gone, the sun is less searing,
uninterrupted water views. yet the waves still whisper their wordless lullaby.
The milder weather also makes it easy to step out
104 PREVENTIONAUS.COM.AU and get active. So, if you want to soak up the last of
those summer vibes, these are the places to go. E

FEBRUARY 2022 PREVENTION 105

Above: Take a dip Flow like a river in of pelicans greedily scooping fish out of the
at picturesque Main water, and spot an osprey perched high on a tree,
Beach and then YAMBA, NSW surveying his domain. Most unexpected of all,
walk up to Yamba we come face to face with a large kangaroo sitting
Lighthouse for a The prawns are dancing in the Clarence River. on the shore of a small island.
picnic with a view. As we push our kayaks from the bank into the
shallows, local guide Phil Moore points to a “How did he get there?” I ask, astonished, aware
rippling patch in the otherwise calm water. “Look that the island is way too small to be his permanent
at the baby school prawns,” he says. Sure enough, home. “He would’ve swum over from there,”
when I look closer, I see that what appear to be explains Phil calmly, pointing to the riverbank
water droplets sparkling above the surface are about 100 metres away. Turns out that, in addition
actually tiny prawns leaping up into the air. “It’s to their other talents (like leaping more than nine
something they do sometimes – I’ve only seen it metres in a single bound), kangaroos are proficient
once or twice before,” Phil says. swimmers, using their long tail to help propel
them, much like crocodiles do.
The dancing prawns aren’t the only remarkable
thing we see on our leisurely kayak of the Clarence Our gentle morning kayak sums up what’s best
River. Here on the New South Wales North Coast, about a stay at Yamba – the glistening water, the
where the vast river flows into the ocean, the unexpected encounters and the leisurely pace of
shallow, island-studded waters of the wide estuary life. “Everyone here has time to say hello,” a server
teem with life. We paddle past congregations at one of the local cafes tells me, and she’s not

106 PREVENTIONAUS.COM.AU

SEASHORE ESCAPES

From top: Head south from Yamba WALK THE
to the charming village of Angourie, TIDAL TRACK
where more exciting swimming
opportunities await; spot a kangaroo For those who like to
or two on the Yuraygir Coastal Walk. stretch their legs, the
65-kilometre Yuraygir
PHOTOGRAPHY (CLOCKWISE FROM TOP): ELISE HASSEY; GUY WILLIMENT/DESTINATION NSW wrong. Wherever I go, people always have regenerative farming and meet and feed the Coastal Walk beckons.
a smile at the ready and a warm greeting. adorable collection of farm animals ranging This spectacular walk
from sheep, goats and chickens to alpacas, winds its way from
A stay at Yamba has traditionally been all peacocks and turkeys. There’s even a small cafe, Angourie to Red Rock,
about the water. The town has five beaches, where you can tuck into one of the best bacon meandering over
some suitable for swimmers, others appealing and egg sandwiches around. headlands and rocky
to surfers. The nearby town of Angourie has sandstone platforms,
a couple of magnificent beaches of its own, While much of Yamba’s charm lies in the through patches of
as well as two marvellous swimming holes, fact that it’s still a sleepy country town, it has rainforest and paperbark
the Blue Pool and the Green Pool, set back a few sophisticated surprises up its sleeve. The forest, over heaths and
from the shoreline. These holes were once local cafes serve up excellent flat whites – try along beaches. Along
quarries – the rock dug up here was used to Gather near Main Beach – and the four-course the way, you may eat
build the breakwall in the river – but are now dinners at Karrikin restaurant, showcasing the lunch next to mobs of
permanently filled with water, providing idyllic best local ingredients, have a big-city flair. Then eastern grey kangaroos,
swimming when the ocean is rough. there’s hotel The Surf. Yamba’s new boutique encounter goannas
bolthole, perched high on the cliff overlooking basking in the sun and
There’s also plenty to explore away from Main Beach, ticks all the boxes for a stylish take a refreshing dip on a
the coast. One of my favourite destinations retreat, from its clean deco-inspired lines and deserted beach. Yuraygir
is the charming Peach Farm, an off-grid rooftop plunge pool to little luxuries such as Walking Experiences offers
property where you can pick your own peaches irresistible Bemboka bathrobes. supported walks – with or
and pomegranates in season, learn about without guides – for one-
day stretches or longer
options. All you have to
carry is your day pack,
and accommodation
choices range from tents
to holiday houses. Visit

yuraygirwalks.com.au E

FEBRUARY 2022 PREVENTION 107

SEASHORE ESCAPES

Stay at luxury private residence Take the plunge on PHOTOGRAPHY: ELLIOT GRAFTON/SOUTH AUSTRALIAN TOURISM COMMISSION
One Kangaroo Island, located at
Brown Beach, where the serene KANGAROO ISLAND, SA
waters are mere metres away.
Above: Clear your head along It’s a beach straight out of a tourist brochure.
the majestic Vivonne Bay. Powdery white sand, translucent waters glittering
in an alluring shade of aquamarine and with
108 PREVENTIONAUS.COM.AU plenty of room to move. The belt of sand, known
as Vivonne Bay, stretches for six kilometres, so
whether you’re in the mood for cooling off or
simply strolling, you can find your own space.

Vivonne Bay is Kangaroo Island at its
most tranquil, but this island, sitting just off
the mainland of South Australia, is a place of
many characters. For those who lean towards
exhilaration rather than relaxation, for instance,
there’s Admirals Arch. Located on the windswept
southwest coast, the natural rock arch has been
carved out over millennia by the relentless surge
of the roaring Southern Ocean. Standing here with
the wind in your hair and sea spray in your face is
an invigorating experience. It also happens to be
a wonderful place to watch New Zealand fur seals
frolicking in the rock pools.

Welcome to Kangaroo Island, a place that’s
all about diversity and extraordinary beauty.
Just a 45-minute ferry ride from the coast, this
exceptional island has family-friendly beaches and
rugged coastlines, astonishing wildlife, a thriving
arts scene and fabulous, locally sourced food. E

Whether you’re
in the mood for
cooling off or simply
strolling, you can
find your own space.

Soak in the glorious
ocean views from your
private outdoor bath at
One Kangaroo Island.

SEASHORE ESCAPES

It’s also bigger than you may think. Kangaroo of them have their work on display at the award- Clockwise from below:
Island is 145 kilometres long and 54 kilometres at winning Fine Art Kangaroo Island; among the View sea lions at Seal
its widest point, and one-third of it is protected island’s other galleries is the intriguing Bay Conservation Park;
nature reserve. No wonder it’s one of the best Some-Bling New Jewellery Studio. enjoy pure beachfront
places in Australia for wildlife spotting. Even after position at Dune House;
the devastating bushfires that swept through a few Want to stay a little longer? There are options explore the beautifully
years ago, you can still expect to see lots of animals to suit every budget, from campsites to glamorous sheltered and easily
both on the land and at sea. Always dreamed of holiday homes. If you’re travelling with the gang, accessible Brown
swimming with dolphins? Kangaroo Island Marine drop off your bags at the luxurious five-bedroom Beach; look out through
Adventures operates out of Emu Bay. Alternatively, One Kangaroo Island for its secluded position, natural rock archway
over at Seal Bay Conservation Park, sea lions laze endless ocean views and private outdoor bathtub, Admirals Arch, where
on the sand and are undisturbed by visitors. or Dune House at Emu Bay, which has the best fur seals like to play.
beachfront position on Kangaroo Island.
One of the island’s most remarkable animal
species is also one of its smallest. Kangaroo
Island has long been home to the world’s last pure
population of the Ligurian bee. The bees were hit
hard by the bushfires, but local beekeepers – with
the assistance of colleagues from the mainland –
have been working hard to rebuild the populace.
Pay a visit to Island Beehive to learn more… and to
enjoy a sample of the delicious honey, of course.

The island has many other artisanal producers,
including Emu Bay Lavender Farm, where the
lavender scones and lavender ice-cream are simply
divine. As you’d expect, there’s also an abundance
of fresh seafood – head for The Oyster Farm Shop
at American River for the day’s catch. Kangaroo
Island also has a thriving artistic community, with
an estimated 10 per cent of the 4600 inhabitants
involved in some form of creative pursuit. Many

110 PREVENTIONAUS.COM.AU

PHOTOGRAPHY (CLOCKWISE FROM BOTTOM LEFT): GREG SNELL/TOURISM AUSTRALIA; HAMILTON WALK CLOSE
& DUNE; ELLIOT GRAFTON/SOUTH AUSTRALIAN TOURISM COMMISSION; LAUREN BATH SERVICES TO NATURE

The 61-kilometre Kangaroo
Island Wilderness Trail
was designed to do two
things: to showcase the
rugged beauty of the
Flinders Chase National
Park, and to allow time
to tune in to nature. Even
though the 2019–20
bushfires that swept
through the park ravaged
much of the landscape,
operators like Life’s An
Adventure offer guided
pack-free walks that use
alternatives routes. The
upside is the chance to
see the regenerative
powers of the Aussie bush
at work, with the various
landscapes – including
coastal heath, mallee
woodland and eucalypt
forest – showing off a
new green cloak. Wildlife
spotting is also easier than
ever before: expect to
see koalas, kangaroos
and echidnas. Visit lifes
anadventure.com.au

FEBRUARY 2022 PREVENTION 111

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Wild indulgence

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>ŽĚŐĞ ƉƌĞƐĞŶƚƐ ŐƵĞƐƚƐ ǁŝƚŚ Ă ƚƌƵůLJ ƌĞŵĂƌŬĂďůĞ ŽǀĞƌŶŝŐŚƚ ĞdžƉĞƌŝĞŶĐĞ͘ ĞƐŝŐŶĞĚ ƚŽ ƉƌŽǀŝĚĞ ƵƉ ĐůŽƐĞ ĂŶĚ
ƉĞƌƐŽŶĂů ŝŶƚĞƌĂĐƟ ŽŶƐ ǁŝƚŚ ƐŽŵĞ ŽĨ ƚŚĞ njŽŽ͛Ɛ ŵŽƐƚ ƌĞǀĞƌĞĚ ƌĞƐŝĚĞŶƚƐ͕ ĂŶ ĂůůͲŝŶĐůƵƐŝǀĞ ƐƚĂLJ Ăƚ :ĂŵĂůĂ ŝƐ ĂŶ
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Canberra

foodNUTRITIOUS&DELICIOUS

Healthy eating made easy

On the 116 120
menu this
month ... Quick, nutritious Flavoursome vegan

smoothies for when your salads direct from

mornings are a blur. your garden.

Ginger & Miso Glazed
Eggplant (page 120)

FEBRUARY 2022 PREVENTION 115

SMOOTHIE BREKKIES

Smooth BANANA, GOJI & KEFIR BOOSTER
start CLEAN GREEN SMOOTHIE

Wake up to these nutritious blends.
Just whizz and breakfast’s done!

BANANA, GOJI & CLEAN GREEN
KEFIR BOOSTER SMOOTHIE

MAKES 1 MAKES 1

1 cup cow’s-milk kefir or yoghurt 1 cup coconut water
1 banana ½ avocado
1 medjool date, pitted 1 handful spinach ( fresh or frozen)
1 teaspoon goji berries, soaked overnight 5cm piece cucumber
1 teaspoon linseeds, soaked overnight 10cm piece frozen celery stalk
1 teaspoon ground cinnamon 3 teaspoons lemon juice
1 teaspoon honey 1 teaspoon maple syrup

Whizz all ingredients in a blender Whizz all ingredients in a blender
or bullet until smooth. or bullet until smooth.
Garnish with a sprinkle of extra Garnish with a line of
ground cinnamon. desiccated coconut.
Health tip: Milk kefir provides a big Health tip: Avocado is full of beneficial
boost of probiotics and tryptophan for omega-3 fatty acids and a high-density
supporting feelings of happiness. source of energy for the body.

NUTRITION (per serve) 1719kJ/411cal. NUTRITION (per serve) 899kJ/215cal.
Protein 13.8g. Carbs 59.7g. Sat fat 6.4g. Protein 3.3g. Carbs 21.1g. Sat fat 1.8g.
Fibre 6.3g. Sugars 47.9g. Sodium 141mg Fibre 8.8g. Sugars 17.7g. Sodium 139mg

116 PREVENTIONAUS.COM.AU

GREEN CHOC-CHIP GREEN CHOC-CHIP
MANGORAMA
MAKES 1

1 cup almond milk
1 banana
1 handful kale or other fresh greens (such as

broccoli or spinach)
1 teaspoon greens powder (available from

health food shops)
½ teaspoon mint leaves
1 tablespoon nut butter of your choice
1 tablespoon raw cacao powder
1 tablespoon hemp seeds

Whizz all ingredients in a blender or bullet
until smooth. Serve at room temperature.
Garnish with extra raw cacao powder
and hemp seeds.
Health tip: Almond milk is a lactose-free
milk alternative that’s low-carb, full of
minerals and high in vitamin E. It’s also a
great source of calcium and is low in sat fat.

NUTRITION (per serve) 1346kJ/322cal.
Protein 13.8g. Carbs 28.5g. Sat fat 1.6g.
Fibre 15.7g. Sugars 16.4g. Sodium 148mg

MANGORAMA

MAKES 1

1 cup coconut milk
1½ cups chopped frozen mango
¾ cup chopped frozen banana
¼ teaspoon pure vanilla extract

Whizz all ingredients in a blender or bullet
until smooth.
Garnish with a drizzle of passionfruit pulp
around the jar.
Health tip: Mango is an excellent source
of vitamin C, pectin and fibre, all of which
contribute to glowing skin, a healthy
cholesterol level and good digestion.

NUTRITION (per serve) 1533kJ/367cal.
Protein 4.7g. Carbs 68.3g. Sat fat 7.3g.

Fibre 4.5g. Sugars 47.3g. Sodium 141mg E

FEBRUARY 2022 PREVENTION 117

SMOOTHIE BREKKIES BERRY GOOD SMOOTHIE
DAILY ALL-STAR SMOOTHIE
BERRY GOOD
SMOOTHIE

MAKES 1

1 cup almond milk
1 ⅔ cups blueberries ( fresh or frozen)
1 teaspoon hemp protein (available from

health food shops)
½ teaspoon vanilla essence
½ tablespoon almond butter

Whizz all ingredients in a blender or bullet
until smooth.
Garnish with a sprinkle of hemp seeds.
Health tip: Hemp protein is a complete
protein containing all nine essential amino
acids, which can help lower your risk of
cardiovascular disease and cancer.

NUTRITION (per serve) 902kJ/216cal.
Protein 4.4g. Carbs 33.2g. Sat fat 0.4g.
Fibre 10.2g. Sugars 30.7g. Sodium 135mg

DAILY ALL-STAR
SMOOTHIE

MAKES 1

1 cup coconut water
2 cups chopped kale leaves
1 teaspoon mint leaves
¾ cup chopped green apple ( frozen)
½ small lemon, skin and pith removed
½ frozen Lebanese cucumber
1 teaspoon chia seeds, soaked overnight

(or for 20 minutes, at a pinch)
1 teaspoon greens powder (available from

health food shops)

Whizz all ingredients in a blender or bullet
until smooth.
Garnish with a line of chia seeds (either
soaked or not).
Health tip: Kale contains high levels of
vitamins, minerals and brain-boosting
phytonutrients. Plus, this filling smoothie
superstar acts as breakfast, lunch or dinner
and is a great meal replacement on the go.

NUTRITION (per serve) 1076kJ/257cal.
Protein 11.5g. Carbs 41.9g. Sat fat 0.4g.
Fibre 13.7g. Sugars 32.3g. Sodium 144mg

118 PREVENTIONAUS.COM.AU

AÇAI-HEMP SMOOTHIE AÇAI-HEMP SMOOTHIE
CHOC-NOTELLA
MAKES 1

1 cup coconut water
1 tablespoon hemp seeds
1 large banana
1 tablespoon açai powder
1 teaspoon lemon juice

Whizz all ingredients in a blender or bullet
until smooth.
Garnish with a scattering of extra hemp seeds.
Health tip: Açai berry is full of antioxidants,
amino acids and essential fatty acids.

NUTRITION (per serve) 984kJ/235cal.
Protein 3.8g. Carbs 36.1g. Sat fat 0.8g.
Fibre 6.5g. Sugars 25.8g. Sodium 47mg

CHOC-NOTELLA

MAKES 1

1 cup almond milk
1 large banana ( fresh or frozen)
1 tablespoon almond butter
1 teaspoon chia seeds, soaked overnight

(or for 20 minutes, at a pinch)
2 tablespoons raw cacao powder
1 teaspoon maple syrup

Whizz all ingredients in a blender or bullet
until smooth.
Garnish with dusted raw cacao or cacao nibs.
Health tip: Raw cacao is the highest plant-
based source of iron and is a great alternative
to regular caffeine as a gentle stimulant. It
contains more calcium than cow’s milk and
40 times more antioxidants than blueberries.

NUTRITION (per serve) 1265kJ/303cal.
Protein 8.4g. Carbs 42.5g. Sat fat 1.8g.
Fibre 9.2g. Sugars 25.7g. Sodium 132mg

Recipes extracted from
Egg of the Universe by
Bryony and Harry Lancaster
(Murdoch Books, $49.99).
Photography by Alan Benson.

FEBRUARY 2022 PREVENTION 119

120 PREVENTIONAUS.COM.AU

VEGAN SALADS

Smarty plants

Teeming with delicious, fresh flavours, these vegan salads
are loaded with healthy ingredients – and if you have your
own vegie patch, here’s a great way to plunder its bounty!

GINGER & MISO 1. Preheat oven to 200°C (fan-forced). Slice the
GLAZED EGGPLANT eggplants in half and score the flesh in a diamond
pattern, being careful not to pierce the skin. Place
SERVES 2 HANDS-ON TIME 10 MINUTES the eggplant, skin side down, on a baking tray lined
COOK TIME 35 MINUTES with baking paper and sprinkle with salt. Bake for
20 minutes. The eggplant should be soft to touch.
Eggplant 2. Mix together the miso paste, coconut sugar,
2 medium eggplants apple cider vinegar and ginger in a bowl. Spread
3 tablespoons miso paste two-thirds of the mixture over the eggplant and
3 tablespoons coconut sugar return to the oven for 15 minutes, or until the
2 tablespoons apple cider vinegar, plus glaze begins to caramelise.
3. Toss the salad ingredients together, add
extra for salad another splash of apple cider vinegar to the
3 teaspoons grated fresh ginger remaining glaze mixture and then stir together.
Pour this over the salad.
Salad 4. Sprinkle the eggplant with the sliced spring
2 cups red cabbage, shredded onion and sesame seeds and serve with
2 medium carrots, sliced into ribbons a generous helping of salad.
1 medium avocado, peeled, stone
NUTRITION (per serve) 1782kJ/426cal.
removed, diced Protein 13.3g. Carbs 47.5g. Sat fat 1.9g.
1 cup mung bean sprouts
Fibre 26.3g. Sugars 39.5g. Sodium 1.2g E
To serve
1 tablespoon thinly sliced spring onion
2 teaspoons sesame seeds

FEBRUARY 2022 PREVENTION 121

BAKED FALAFEL WRAPS 1 cup flat-leaf parsley
1 cup alfalfa sprouts
SERVES 6 HANDS-ON TIME 20 MINUTES
COOK TIME 30 MINUTES To serve
¼ cup fresh mint leaves (optional)
Falafel
500g tinned chickpeas, drained and rinsed 1. Preheat oven to 180°C (fan-forced). Place all the
½ large onion, diced falafel ingredients, except the sesame seeds, in a food
1 cup flat-leaf parsley processor. Pulse to combine, then blend until smooth.
1 tablespoon ground cumin 2. Line a baking tray with baking paper. Roll the
1 tablespoon freshly squeezed lemon juice mixture into balls, roughly 3cm in diameter, and
½ teaspoon quality mineral salt then roll the falafel balls in the sesame seeds before
2 tablespoons white sesame seeds placing them on the tray. Bake for about 30 minutes
2 tablespoons black sesame seeds or until lightly browned.
3. Create the mint tahini dressing by blending all
Mint tahini dressing ingredients until smooth. Set aside 1 cup for this dish
80g hulled tahini and store the remainder in the fridge for up to a week.
⅓ cup almond milk 4. To assemble the wraps, layer the fillings inside the
¼ cup freshly squeezed lemon juice cabbage leaves and top with the baked falafel. Drizzle
1 teaspoon maple syrup with the dressing and a few mint leaves, if desired.
½ cup fresh mint leaves
NUTRITION (per serve) 1170kJ/280cal. Protein 13.1g.
Wraps Carbs 17.5g. Sat fat 2.4g. Fibre 10.9g. Sugars 5g. Sodium 81mg
6 large red cabbage leaves
1 cup cherry tomatoes, quartered

122 PREVENTIONAUS.COM.AU

VEGAN SALADS

ROASTED ROOT To serve
VEGETABLE PESTO SALAD Juice of 1 lemon

SERVES 6 HANDS-ON TIME 30 MINUTES 1. Preheat oven to 200°C (fan-forced). Heat
COOK TIME 35 MINUTES a non-stick frying pan and lightly toast the
almonds. Set aside to cool.
Salad 2. Spread the beetroot, zucchini, eggplant and
½ cup almonds sweet potato on baking paper-lined baking trays
1 large beetroot, peeled and diced and bake for 30 minutes.
1 large zucchini, diced 3. Meanwhile, combine all pesto ingredients in
1 medium eggplant, diced a food processor and pulse eight to 10 times until
1 medium sweet potato, diced evenly combined. It should remain quite chunky.
1½ cups rocket 4. Lightly crush the cooled almonds.
1½ cups baby English spinach 5. Once the vegies are cooked through, remove
2 ripe tomatoes, diced them from oven and leave to cool. Then layer the
1 large avocado, peeled, stone removed, diced rocket, spinach, tomato, roast vegetables, avocado,
1 cup black olives, pitted olives and almonds in a large mixing bowl.
6. Dollop pesto over the salad and squeeze lemon
Pesto juice over it all. Toss to combine and serve.
1 cup raw cashew nuts
½ cup pine nuts NUTRITION (per serve) 1973kJ/472cal.
1½ cups fresh basil leaves Protein 15.4g. Carbs 18.6g. Sat fat 4.1g.
¼ cup nutritional yeast Fibre 13.2g. Sugars 9.3g. Sodium 348mg
2 garlic cloves, peeled
1 tablespoon cold-pressed olive oil
½ teaspoon quality mineral salt

Recipes extracted from Natural
Harry: Delicious Plant-Based
Summer Recipes by Harriet Birrell
(Hardie Grant Books, $34.99).
Photography by Nikole Ramsay.

FEBRUARY 2022 PREVENTION 123

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FEBRUARY 2022 PREVENTION 125



Pets

Itching for a solution

Is your pet constantly licking or scratching itself? Here are
a few common causes and how to manage them.

BY LIZZ SCHUMER

SEASONAL ALLERGIES BUGS Fast
fact
People get sniffles and sneezes from allergies, It’s hard to look at a dog scratching itself and
but they affect pets differently. not think, “Uh-oh, fleas!”
SIGNS TO WATCH FOR: Dogs will lick their paws, SIGNS TO WATCH FOR: Fleas can look like tiny
scratch at their skin or rub or scoot their bottoms.
Cats may groom excessively or pull their fur out. grains of sand or little white eggs on your pet’s
This can lead to inflammation and infection,
explains vet Dr Andrew Rosenberg. coat, and you may also notice hair loss or pale gums. Allergies
HOW TO HELP: Your vet can perform tests to Lice or mites can also cause excessive scratching,
determine your pet’s allergies. They may prescribe
topical or oral medication or immunotherapy drops head shaking and hair loss around the head, ears, to irritants
or shots to reduce sensitivity. A cool bath with muzzle and paws. that your
medicated shampoo once or twice a week can HOW TO HELP: Talk to your vet if you think your pet pet comes in
soothe their skin and remove any allergens. has an infestation, but prevention is far easier! Keep

STRESS up with the meds or intervention your vet advises. E contact with

Excessive or frequent licking or scratching can are pretty rare
be your pet’s way of dealing with something that
they’re upset about. because its
SIGNS TO WATCH FOR: Anxious pets may start
licking themselves when something changes at home fur provides a
or they’re confronted by a stressful situation, such as
a grabby toddler or another pet bothering them, helpful barrier
explains animal behaviourist Dr Suzanne Hetts.
HOW TO HELP: Separate feuding animals and of protection.
provide your pet with a safe space, such as a crate or
bed, away from the action if they’re getting uptight.
No luck? Seek expert help from a certified animal
behaviourist – your vet can help refer you.

GUT ISSUES

Allergies and other reactions to food can
affect your pet’s skin, too.
SIGNS TO WATCH FOR: Cats can develop itchy
heads as well as red, raised or crusted bumps, says
veterinary dermatologist Dr Alexandra Gould. Dogs
may have raised red dots or flat, round areas, hair loss,
skin thickening and hyperpigmentation as well as ear
infections and hot spots. Changes in eating habits,
diarrhoea, constipation, or (in cats) inflamed gums
may signal gastrointestinal issues.
HOW TO HELP: Share your pet’s symptoms with
your vet. A food trial using vet-prescribed food may
help, since over-the-counter foods can still contain
allergens, Dr Gould says.

FEBRUARY 2022 PREVENTION 127

Pets

Closing the divide

Since many pets are now familiar with having their owners home
all day, some furry friends might get stressed when left alone. Here’s
how to help keep their separation anxiety at bay while you’re gone.

BY LIZZ SCHUMER

KNOW THEIR STRESS SIGNALS Dogs with cues less stressful. If your pet gets anxious when
separation anxiety might bark, whine or pant, you leave, start by simply stepping outside the door
engage in destructive or self-harming behaviours and coming back in, then build up to being gone
or lose their appetites, explains veterinarian for longer stretches over a few days or weeks.
Dr Erin Katribe. Cats may groom themselves KEEP THEM BUSY Some pets get destructive out
excessively, and any animal can get clingy when of anxiety or boredom when they’re alone, so leave
they sense their owner is preparing to leave. After them with something fun to keep their minds
more than a year of lockdown togetherness, even off your absence – they may even start to look
pets who haven’t displayed these signs before might forward to your being away! Try a Kong or a chew
need to be eased back into alone time. That said, toy stuffed with treats for a dog, or a puzzle toy for
some signs of anxiety, especially accidents inside a cat, suggests Dr Katribe. It’s also a good idea to
the home, can point to other medical issues, provide your pet with a cosy bed in a quiet area of
Dr Katribe notes. If you’re concerned, call your vet. your home where they can feel safe while you’re
PRACTISE DEPARTURES Some pets will adapt to gone. For a pet who startles easily, consider playing
staying home alone quickly, while others may need relaxing music, talk radio or white noise.
a few weeks of gradual steps, say dog experts Eric GET INTO A ROUTINE Animals thrive with stable
and Rashi Wiese. Begin by downplaying your schedules, so try to get into new habits as soon
departures. Instead of giving your pet lots of as you can. If you’ve been feeding your cat at odd
attention when you come back, greet them calmly times this past year, then ease back into a more
and ignore them until they’ve settled down, then workday-friendly routine, notes cat behaviour
give them a treat to reinforce their chill behaviour. specialist Samantha Bell. And get into the habit of
Get them used to signals by picking up your keys playing with both cats and dogs at least once a day,
and putting on your shoes or jacket without actually experts suggest. A little playtime will keep them
going anywhere, too – over time, that’ll make such active and your bond strong – a win-win for all.

128 PREVENTIONAUS.COM.AU

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Life lessons

Lisa 6 7IF I MET MY 18-YEAR-OLD SELF AS TOLD TO ANDREA DUVALL
Curry, 59 TODAY, I’D TELL THEM TO...
PUT SIMPLY, depend on yourself.
The former swimming world HAPPINESS
champ has had a multi-faceted TO ME IS 8BEING A GOOD FRIEND MEANS
career. Here, she shares what ABOUT BEING BEING A GOOD LISTENER and
she’s learnt along the way. WITH THE always being there for support through
ONES I LOVE, the fun and the tough times.
1WHEN PEOPLE MEET ME FOR THE being healthy,
FIRST TIME, THEY SAY TWO THINGS: 9I BELIEVE HELPING TO SUPPORT
I’m shorter than they imagined and that I’m enjoying life, WOMEN AND MEN SEEKING
nice! I’m very real and approachable.  ALTERNATIVE WAYS TO MANAGE
having plenty THEIR HEALTH with Happy Healthy You is
2MY SUCCESS IN SWIMMING my act of kindness. I also like to open doors
BROUGHT ME A LOT OF JOY, but of adventures for people and give up my seat whenever I
there are many other things that have given see someone struggling. 
me even more happiness – being a mother and and helping
a granny, starting my [health and nutrition] 10MY FAVOURITE PAMPERING
businesses Happy Healthy You and Mali others to live RITUAL is to have a massage
Retreat at our Sunshine Coast property, and, and facial – or sleep in until 7am (haha)
recently, helping abused [former elite] male their best life. and work in my PJs all day! 
swimmers to have the perpetrator arrested.

3IT TAKES A CERTAIN MINDSET to be
able to go through those years of rigorous
swimming training and manage the pressure of
competing, and I feel this has stayed with me.
I’m very driven and I throw myself into whatever
I commit to. It certainly helped give me the
confidence to start my own business in my 50s.

4FITNESS HELPS KEEP ME FEELING
AND LOOKING GOOD
It’s a great way to relax and clear my head when
life gets hectic. However, the past 18 months
have been tough [Lisa’s daughter, Jaimi Kenny,
died in September 2020, aged 33, following a
long-term illness] and I haven’t escaped the
added COVID layers, sadly.

5THE WORDS I LIVE BY NOW ARE...
enjoy each day,  move each day and 
eat better today than I did yesterday. 

130 PREVENTIONAUS.COM.AU

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