October 22nd 2024
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WellBeing Magazine
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CORN THINS® slices are not rice cakes. They’re made from corn and taste delicious — like popcorn squished into a healthy crispbread. Perfect with your favourite toppings or used in surprisingly delicious recipes.
For more information visit cornthins.com
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October 2nd 2024
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WellBeing Magazine
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AcuEnergetics received widespread attention in the media when founder Kevin Niv Farrow treated the captain of the NSW State of Origin team Boyd Cordner for a calf injury. Since then, the unique treatment modality has continued to capture the attention of other high-profile sports stars.
After AcuEnergetics treatment, West Tigers and New Zealand rugby favourite Benji Marshall says, “I have had chronic hamstring injuries and tried many different treatments that had little effect until I met Kevin and AcuEnergetics. It is a completely different approach to treatment that makes so much sense when you understand the dynamics of it and see the results. I had great success coming back from injury after multiple sessions with Kevin. Can’t recommend it highly enough.”
Manly star Tom Trbojevic also chose AcuEnergetics treatments to help his recovery after a serious injury. Trbojevic says, “After my recent hamstring injury, I visited AcuEnergetics, led by Kevin and his interns. Kevin and his dedicated team assisted my recovery and gave me the ability and confidence to get back on the field. His broad knowledge of the human body gave me a better understanding to help prevent future issues.”
While these sporting legends are predominantly interested in the treatment of sports injuries, AcuEnergetics treats many kinds of health problems. Although the sports injury successes with high-profile sports players has created massive interest all around Australia, many people come to AcuEnergetics for treatments for other issues.
AcuEnergetics is a modern treatment modality with a unique and effective approach to treating illness in the body. It was developed more than 40 years ago and works with the bio-electrical system in the body by encouraging the body to promote faster, natural healing to ease pain and improve physical and emotional health.
AcuEnergetics workshops are run regularly in Australia, Europe and North America.
T: +61 2 9818 1522
W: acuenergetics.com
E: info@acuenergetics.com
Article Featured in WellBeing 212 Course Guide
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October 17th 2024
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WellBeing Magazine
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The post Zucchini Gratin Tart appeared first on WellBeing Magazine.
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October 16th 2024
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WellBeing Magazine
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A convenient way to boost your daily nutrition, superfood powders off er a wealth of vitamins and nutrients. From the highest natural source of Vitamin C in Kakadu plum to the antioxidant-packed raw cacao, explore our favourite superfood powders and how to incorporate them into your diet.
Superfood powders are dehydrated powdered foods containing a range of vegetables, fruit and plants that are rich in vitamins, minerals and antioxidants. Although they’re not designed to replace a healthy balanced diet of wholefoods, these potent superfoods are a great way to give you a daily nutrition boost and support your overall health and wellbeing. Since they are highly concentrated, you only need a small amount, so they are an easy and convenient way to add to your favourite recipe or drink.
Whether it’s maca, cacao or Kakadu plum, here are some of our favourite superfood powders and tips on how to incorporate them in your lifestyle.
The Kakadu plum is known to have the highest source of natural vitamin C of any plant in the world and up to 100 times more vitamin C than an orange. It’s one of the most efficient ways to add vitamin C to your diet, giving you protection from free radicals, improved energy metabolism, and immune and bone support. It has recently been heralded as one of Australia’s native superfoods due to its richness in antioxidants, vitamin E, lutein, folate, zinc, magnesium and calcium. The Kakadu plum is usually freeze-dried and milled into powder once the seed of the fruit has been removed.
Kakadu plum has a delicate, light citrus taste, so it is best used in dishes that do not overwhelm its flavour. Try adding a sprinkling to your morning smoothie, acai bowl or porridge or as an added ingredient to muffi ns, salads and juices. It also works well sprinkled on savoury dishes such as grilled fi sh or seafood. Another great culinary use is in gourmet jams, dressings and sauces. Just remember, a little goes a long way!
Raw cacao powder is made by cold pressing unroasted cacao beans. Since the powder is minimally processed, it keeps most of the nutritional content intact so is packed with antioxidants, magnesium, potassium and zinc. Cacao powder is particularly rich in flavonoids, which have been linked to cardiovascular benefits including lowering blood pressure. It is also one of the best plant-based sources of magnesium, which has a positive eff ect on the nervous system. Raw cacao is rich in phenylethylamine (PEA), which helps release endorphins, the body’s “feel good” chemicals, so acts as a natural mood booster.
In comparison to its sister, cocoa powder, cacao can taste slightly bitter, so it’s best balanced with an unrefined sweetener such as honey or fruit. With its rich chocolatey taste, cacao powder is a perfect accompaniment to baked and raw sweets such as muffins, cakes and bliss balls as well as smoothies and other desserts. You can also blend it into milk-based drinks or add it to your morning coffee or hot chocolate. Cacao also works well with savoury dishes and can be used as a rub for meats and fi sh on your next grill or barbecue.
Turmeric is an essential spice that comes from the root of the curcuma longa plant, a perennial of the ginger family. It is one of the better-known superfood powders since it has been used in Ayurvedic and Chinese medicine for centuries. Turmeric’s major active ingredient is curcumin, which has powerful antioxidant and anti-infl ammatory properties. Consuming turmeric on a regular basis has been linked to a range of health benefits including lessening inflammation, easing arthritis, improving memory and lowering the risk of heart disease, cancer and Alzheimer’s.
The vibrant yellow-orange colour of this spice will brighten any dish and it is so much more than just a spice to add to your next curry. Turmeric is incredibly versatile in a wide range of dishes including curries, dhals, chutneys, soups and rice. A pinch of turmeric can also be added to many breakfast staples including scrambled eggs, smoothies and porridge. Try adding turmeric in a milk drink topped with a sprinkle of cinnamon and honey for a comforting “golden milk” or combine with ginger and lemon to make a tonic. Just be cautious when cooking with it since it can stain countertops, clothes and skin very easily.
Native to Central and South America, acai berries — often called “purple gold” due to their superfood status — have the tendency to spoil quickly, which makes them an ideal candidate for a powder. Like other berries, acai is rich in antioxidants, particularly anthocyanin, which can help immune function and protect your cells against damage from free radicals.
With its fruity natural sweetness, acai powder is simple and convenient to use. It works well in acai bowls and smoothies as well as sprinkled on your morning muesli, yoghurt or porridge. It is also a great addition in healthy desserts and raw treats such as protein balls, ice cream and chia pudding.
Maca, also known as “Peruvian ginseng”, is an ancient root of the Peruvian maca plant, which has a wealth of health benefi ts and is rich in B vitamins, antioxidants, amino acids and vitamin C. Maca is also rumoured to be one of nature’s aphrodisiacs and has been used for male and female fertility, improving libido and relieving the symptoms of menopause. This powder is best used in its gelatinised form since it is more readily digestible, and is best consumed in the morning due to its energy properties.
Maca has an earthy, slightly nutty fl avour and tastes great blitzed into smoothies, added into protein balls, energy bites or sprinkled on your breakfast. Its caramel-like tones work well in coff ee and when used in cakes and other baked goods. A dose of one teaspoon a day is considered safe for most people.
A type of blue-green algae, known for its bright blue-green colour, spirulina is a great source of B vitamins and vitamins C and E, magnesium and amino acids. It’s also rich in antioxidants, particularly phycocyanin, which helps reduce oxidation and inhibit inflammation in the body. Spirulina may have benefits for heart
health by helping reduce high blood pressure and lowering bad cholesterol.
Spirulina has a distinct seaweed fl avour that can be a bit overpowering and strong in large doses. For this reason, it’s best to dilute spirulina in your morning juice or smoothie so the fl avour isn’t too overpowering. The green powder can also be sprinkled on foods such as dips and scrambled eggs, or added to bliss balls or even pasta dough.
Hemp seeds have long been celebrated for their benefits on the immune and nervous systems and are rich in protein, fi bre, essential fatty acids and minerals. Hemp powder is high in plant-based protein, making it a great source of plant protein for vegans and vegetarians since it contains all nine amino acids that we need in our diet. Just one tablespoon of hemp powder contains 5g of plant-based protein. It is also rich in omega-3 and omega-6 unsaturated fatty acids, which are heart-healthy fats.
Hemp in powdered form provides a delicious nutty flavour to foods. It is quite subtle so works well in smoothies, smoothie bowls, cakes and other baked treats. Since hemp protein is less refined than other protein powders, it is slightly grittier in texture so is more suitable when blended into a drink rather than stirred.
Otherwise known as green tea powder, matcha has been used as a ceremonial drink for centuries in China. It’s rich in antioxidants and protective polyphenols, which are known to protect the body against chronic disease. Matcha contains L-theanine, which is a powerful stress reducer and helps benefit brain function by increasing levels of the neurotransmitter GABA, which relaxes the mind.
Enjoy a cup of matcha tea by whisking a teaspoon of matcha powder into a third of a cup of hot water or make a matcha latte by substituting the water for milk and whipping it with a chasen, a small bamboo whisk. Matcha is also a great addition to smoothies, ice cream, desserts and cakes. The delicate green colour of matcha complemented by its delicate fl avour works beautifully. Matcha is fairly high in caffeine, which acts as a stimulant to the central nervous system, therefore it’s best to limit your consumption, especially at night.
Lucuma
Another ancient ingredient that has been a staple food for the Incas, lucuma comes from a Peruvian fruit that is usually dried and available in powder form. This fruit, which looks like a cross between a mango and a nashi pear, is a great source of fi bre and antioxidants, and is rich in vitamins and minerals, including vitamins C and B, zinc and calcium. With delicate citrus, maple and caramel tones, lucuma powder provides a natural sweetener to dishes and is a great addition to baked goods, desserts and raw sweets such as slices. It’s also a popular addition to drinks such as juices, smoothies and its currently trending as an addition to coff ee to give it a slightly sweet caramel flavour. In Peru, it is one of the most popular fl avours of ice cream.
When buying superfood powders, it’s best to use quality brands with high production standards that focus on sustainably grown and harvested superfoods. Always check the ingredients to ensure there are no added nasties such as preservatives, artificial sweeteners or refined sugars. Look for certifi ed organic products whenever possible.
Article Featured in WellBeing Magazine 212
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October 9th 2024
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WellBeing Magazine
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Resilience is the capacity to withstand and recover from adversity, and our homes should embody this strength. As places of shelter, nurture, rest, sustenance and increasingly where we work, a more resilient home supports our ability to meet our needs and navigate life’s challenges in an ever-changing world. By fortifying our living spaces, we create environments that support and sustain us through all circumstances.
A resilient home is prepared for change. Creating one begins with anticipating potential challenges and planning for the future. This involves incorporating adaptability into your home’s design, considering the evolving needs of the life cycle and health. It also means accounting for social, economic, environmental, political, local and global trends, as well as technological advancements and property laws that impact our way of living.
Homelessness, mortgages and rents are higher than ever, with the trend continuing upward. In December 2023, BBC News announced that the Great Australian Dream of home ownership was offi cially over. Sydney now ranks as the second least aff ordable property market in the world, surpassed only by Hong Kong. As a result, intergenerational living is on the rise.
Climate change is another signifi cant factor altering our living environment. According to the Climate Council, by 2030, one in 25 Australian properties will face prohibitively high insurance premiums due to climate impacts, rendering them virtually uninsurable. The primary cause is fl ooding from river inundation. Additionally, climate change heightens the need for repairs, heating and cooling, and impacts our ability to grow food, among other challenges.
Other household expenses, such as power, food, construction and home improvements, are on the rise.
With higher living costs and infl ation, it’s essential to reduce as many bills at home as possible. Additionally, government policies around aged care and disability increasingly promote living at home with community aid. According to the Australian Institute of Health and Welfare, about one in six Australians have a disability, a figure expected to grow.
While it may seem daunting, humans have always battled adversity. There is hope in rising to the challenge and benefi ts in making plans to adapt. So, what can we do?
Carol Marra, a sustainable architect and co-founder of awarded architecture firm Marra + Yeh, suggests we think of design as a process rather than a finished product. “A lot of times when people talk about homes, they talk about design as a look and a product. It’s also a verb,” she says. Design, in this sense, is dynamic, a way to explore alternative methods of living and how we can accommodate the future. We need to consider not just the next fi e years, but the next 20 or 40. And, while we don’t know the future with certainty, we do have indicators, she says, allowing us to design across time.
Marra, a tutor and guest critic at The University of Sydney and a leader in her fi eld, has been designing resilient and climate-ready homes globally and within Australia for decades. She reassures us that we don’t have to do everything at once: “Break it up into manageable pieces that you do over time.”
The post-war model of housing most of us live in today was based on the nuclear family and assumptions that we would continue to live in this way, Marra explains. “That in itself is not a resilient family composition. A family is resilient when we can call upon and help each other and have the environment and tools to do that.” She says we need to think beyond the restrictive, single-family home as the only housing model we have to work with. Changing times and the housing crisis mean our homes may need to accommodate more people: elderly parents, children who leave the nest (and may return with partners and their own children), ex-partners and others.
A core strategy for accommodating this is designing for flexibility, Marra says. This might include building with the potential to compartmentalise parts of the home or separate one space from another. Consider having more than one entry or an alternative entrance and constructing multiple smaller buildings on one property rather than a single large one. Studios, granny flats and utilising attic or garage space are other effective ideas. The goal of such space planning is to create privacy so everyone isn’t living on top of each other, Marra explains.
Rooms that can be closed off , separated quarters and separate entrances also support the needs of those working from home, Marra says. A 2023 report by McKinsey & Company predicts remote work will only increase. And according to The University of Queensland, upcoming generations can be expected to have about five to seven different careers over their lifetime. The fast pace of technological change and the Fourth Industrial Revolution mean workers will have to update half their core skills every five years, according to the World Economic Forum’s Future of Jobs Report 2023.
Flexible spaces for studying, working from home or running a business can help support career changes. Separated spaces or external buildings can also be used to generate income as accommodation, a guesthouse or rental space.
Flexible spaces are also crucial for accommodating disability and ageing, Marra notes. For instance, the ground floor of multi-level homes can be equipped with a bathroom to serve those who cannot use stairs, whether temporarily or permanently. Upper levels and separate buildings can house live-in carers or provide family support.
Ageing is a signifi cant consideration in home design due to changing demographics, Marra adds. New building codes effective this year require homes to be more liveable and accessible as we age. These regulations include reducing steps, expanding bathrooms, toilets, halls and doorway spaces and reinforcing walls in bathrooms and toilets to facilitate the installation of grab rails.
In older homes, some features can be retrofitted, Marra explains. Level access can be provided with ramps, and handrails and brighter lighting can be installed. As we age, our need for light increases significantly. “When you’re 40 years old, as opposed to when you’re 20, you need twice the amount of light to see the same thing,” Marra says. “A lot of people are not aware of this.”
As the recipient of a Winston Churchill Fellowship, Marra travelled to Japan, China and the Philippines to study design methods that accommodate severe climate patterns. Humans have been designing dwellings to withstand climate extremes for eons, Marra emphasises. “This is something that’s been going on for a very long time. Some places on this planet have had extreme weather for the entirety of their existence. Whether that’s cyclones, heavy rain or extreme heat, people have found ways to adapt to those conditions through their built environment and the way that they behave.” Designing for climate mitigation and adaptation, she explains, involves looking to the past to understand what worked and what didn’t.
Whether it’s a new build or an existing one, and regardless of your budget, there’s something everyone can do. When it comes to heating and cooling, choices revolve around “passive” and “active” systems. The key difference is that an active system, such as air conditioning, requires energy to operate. In hot climates, passive systems are primarily about creating shade and ventilation. This can be as simple as planting trees or installing shading devices or screens over windows. Ideally, you want a flexible system that allows you to let heat in when needed. Rearrange your rooms for climate comfort, using the coolest, southfacing room for daily living during hot summers.
Holding water in the ground helps cool the air and can be achieved with swales, ponds, dams and rain gardens. Avoid surfaces that retain heat, such as concrete and asphalt. Roofi ng should be light-coloured to absorb less heat.
In cold climates, insulate your building with proper sealing, double glazing and upgraded windows. Shutters, drapes and thick rugs are also helpful. These measures reduce the cost of running a heater. “Whatever you do has to be an investment that gives you a return,” Marra says.
Heavy rainfall, flooding, fire and strong winds increasingly damage our homes. Long eaves, deep verandahs and 45-degree angled roofs can help protect building walls from rain. Wind can be buff ered with enclosed verandahs, window shutters and strategically placed hardy trees and shrubs. Interlocking building elements and perforations in awnings and shades also reduce wind impact.
In flood-prone areas, elevated buildings, stone or concrete ground floors and walls and rust-proof components are the most resilient to flooding, Marra says. Sunken courtyards can trap and disperse water, while swales, rain gardens and tanks can manage water flow.
Fire-resilient homes can save lives. Design measures, according to Marra, include using non-combustible materials and creating a vegetation-free zone between buildings with gravel, paving or masonry. In the garden, use materials that allow water to permeate the ground. Water tanks, sprinklers and roll-down external screens over windows are useful fi re defenses. “You don’t have to do all of these things. It’s like a menu, you can choose individual things,” Marra says.
Of course, a quandary for many is how to fork out for money-saving and planet-friendly retrofits amid higher living costs and time constraints. Nevin Sweeney, founder of Under the Choko Tree, a popular educational blog about sustainable living in the suburbs, is a master of the low-cost retrofi t. “We have limited time, energy and money, so you want to get the best bang for your buck,” he says. The answer is to plan.
Sweeney suggests beginning by gathering information, starting with some energy audits. Many libraries hire out easy-to-use gear that can help you identify what your appliances are using and where the big loads are.
A former president of Permaculture Sydney West, Sweeney lives in St Clair, which he describes as a “solar oven” in summer and “cool” in winter. “One day a couple of years ago, we were the hottest place on Earth: we hit 49 degrees,” he recalls. To beat the bills, Sweeney has implemented many eff ective but small-scale ideas. These include building a deck on the western aspect of his house, shielded with shadecloth and bamboo blinds. Extra heat defence is provided by plantings of food trees including a mulberry, olive and mandarin.
When it comes to switching on the cooling, fans are the lowest energy option, he says. In winter, he uses “wearable blankets” (“they keep you warm without necessarily doing things to the house”) and a headlamp charged via USB. “One of the things I found helpful was to think about the immediate area you’re in rather than the whole house — in terms of heating, lighting and so on,” he says.
For those renting or unable to aff ord double-glazing, polystyrene and other materials can be cut to the inside diameter of the window to reduce heat loss, he says. “You can also put on stuff like bubble wrap to have a perfect double glazing that’s quite cheap,” he adds. Curtains with a pelmet and “window quilts” are another way to insulate windows.
A wood heater with an attached oven and cooktop allows Sweeney to “multipurpose” energy, using the same source to both heat the home and cook food. He also has a range of low-to-zero-energy cooking appliances including rocket stoves (these heat using small sticks and twigs), solar ovens and woks. Those who can aff ord it can invest in solar panels, solar hot water heaters, heat pumps and other options on the market.
Creating areas for growing food is another way to reduce the bills. To prolong the home harvest, Sweeney recommends regularly rotating annual vegetables according to a planting plan, drying and freezing food and making use of edible perennials and trees. The idea, he says, is “to provide a small amount of food continuously, rather than a big glut”. Those in flats can grow food on balconies or indoors — even if it’s just sprouts and microgreens, he says.
To protect his food garden from extreme heat, Sweeney uses mulch and shadecloth. Raising some of the beds helps protect against “rain bombs”. “For me, resilience is being able to take a hit and keep going,” he says
Article featured in WellBeing Magazine 212
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