daniel vallverdu - Joomag

daniel vallverdu - Joomag

APRIL 2017 DANIEL VALLVERDU THE TENNIS COACH EVERYONE’S TALKING ABOUT Supported by THE WHOLESOME ATHLETE Recipes www.thewholesomeathlete.com THI...

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APRIL 2017

DANIEL VALLVERDU

THE TENNIS COACH EVERYONE’S TALKING ABOUT Supported by

THE WHOLESOME ATHLETE Recipes www.thewholesomeathlete.com

THIS MAGAZINE IS PRODUCED BY: PUBLISHER All Smiles Creative / OH! Magazine

IT IS SAID THAT CHANGE IS AS GOOD AS A HOLIDAY With the above statement in mind, we’ve expanded the content we’re delivering in this mag. While we still have our resident experts sharing their advice and tips for a healthy lifestyle, moving forwards, we will also include articles from other qualified professionals in a bid to further assist your quest for optimum health. As always, the information provided in this mag is done so purely to evoke thought and provide inspiration for you to find what works best for you. We all know, there is no one magic answer to living healthily ever after – what is effective for one person may not be for another, so it’s entirely up to you to explore the options available and discover the solutions that are ideal for you. Remember, if you have something you’d like us to write about, drop us a line and let us know so we can explore your topic of choice. This magazine relies on you and your enjoyment to keep it alive, so don’t be shy in letting us know your feedback, be it good, bad or otherwise. We need your input to let us know what content you most want to read about. We look forward to hearing from you!

ANALEE MATTHEWS Publisher & Editor

ANALEE MATTHEWS Editor (aka The Word Nerd) Web: www.ohmagazine.com.au Ph: +61 411 314 503 JACK LEE, JLee Design Creative Director Web: www.jleedesign.com.au Ph: +61 466 426 649 OUR HEALTHY LIFESTYLE EXPERT AUTHORS See page 9 COVER IMAGE Courtesy of the Garanti Koza Sofia Open 2017 THIS MAGAZINE IS SUPPORTED BY

Before trying any new exercise, nutrition or health regimes you should consult an appropriate health or fitness professional for clearance. The information in this publication is not a substitute for advice or consultation with any health, medical or fitness professional. The health and fitness industries often provide conflicting – sometimes even contradictory – information; as the reader it is your responsibility to safely determine what does or does not work for you. All prices stated are the recommended retail prices in Australian currency and may be subject to change. While every effort is made to ensure accuracy, all parties associated with the production and publishing of this magazine accept no responsibility for the correctness of any facts and the copyright responsibility of all articles lies with individual contributors. Opinions expressed by the authors in this magazine do not necessarily reflect those of other authors, the publisher or any of its production or publishing team. No material in this magazine may be reproduced without written consent from the publisher. Copyright ©2017. All rights reserved. COMPETITION TERMS & CONDITIONS: Unless otherwise specified, all competitions/ giveaways contained in this issue commence at midnight on 1 April 2017 and conclude at 11.59pm on 30 April 2017. Each competition is a game of skill and chance plays no part in determining the winner. The judge’s decision is final and no correspondence will be entered into. Winners will be selected by Analee Matthews in Metung (Victoria) and will be notified by email no later than 7 May 2017. These terms and conditions apply to all competitions/giveaways contained in this issue, unless otherwise stated. Full terms and conditions can be obtained by visiting www.ohmagazine.com.au/competitions or by writing to OH! Magazine Competition T&C, c/- Metung Post Office, Metung 3904 VIC.

OH! MAGAZINE ( APRIL 2017 )

3

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6

CONTENTS

14

APRIL 2017

3 Editor’s Welcome

18

OH YUM Pete Evans

6

OH MY! Daniel Vallverdu

20

OH YUM Phoodie

9

Meet the Experts

22

Emotional Fitness Heidi Di Santo

10

Fitness & Motivation Michelle Bridges

23

Performance Coaching Greg Sellar

11

Health No Lights No Lycra

24 Health Smiling Mind

12

Men’s Health Mike Campbell

25

An OH! Review Alan Stevens

13

Women’s Health Dr Jason Kaplan

26

Cha Ching! Michael Sloan

14

Nutrition Dr Joanna

28 What’s Hot

16 Nutrition Ashleigh Feltham

11

24

30

Food for Thought

31

Feedback Form & Subscribe

13

26

16

OH! MAGAZINE ( APRIL 2017 )

5

( OH WOW )

DANIEL VALLVERDU: CO Imogen A. Rose discovers a coach making serious waves on the elite tennis circuit. ennis, at the elite level, is a gruelling, unforgiving sport. It demands a personal, physical and psychological commitment as exacting, if not more so, than any other sport.

T

At the top level, most players compete for 11 months of the year. During the ‘off season’, no serious contenders will risk straying too far from regime if they want to maintain, or more usually, improve their ATP ranking. It’s also an incredibly exciting and rewarding sport, not least of all due to the unpredictability and challenging force of the game – think indeterminate match duration, strategy, shot selection, opponent and weather. The constant variables mean that players need to be exceptionally well-trained in order to deal with such a broad spectrum of situations. Talent is one thing but it is never enough. Success requires the deployment of clever tactics and a strategic approach – by both player and coach. Indeed, the relationship between coach and player is particularly potent, and particularly personal. The link between the success of this relationship, and success on the court, is clear and consequential. Daniel Vallverdu is a respected coach who’s currently making a name for himself at the very top levels of the game. Measured and judicious, his calm approach belies a dangerously effective understanding of the game and its players. Since accepting the role of coach to Grigor Dimitrov – the supremely skilled 25-yearold Bulgarian star player – he has guided Dimitrov from an ATP Singles ranking of 40 to 12. One finds in Vallverdu an engaging and

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OH! MAGAZINE ( APRIL 2017 )

palpable passion for tennis. It’s a passion borne of his upbringing and dedication to the game, first as a player and then as a coach. Born in Valencia, Venezuela, Vallverdu grew up in a tennis and sports loving family. His sister, Laura, made her own mark as a stand-out player and is now the co-head coach of the Miami University tennis team.

Vallverdu has quickly and decidedly distinguished himself as an impressive coach. His relationship with Dimitrov is generating interest from within the tennis world. Whilst Dimitrov’s talent has always been obvious, for whatever reason, his journey in tennis has been such that he has yet to fully realise the promising potential he demonstrated so early.

At age seven, Vallverdu chose tennis in favour of swimming because he connected with the ‘tactical’ side of the game. He credits his parents with supporting him unconditionally, enabling him to embrace the various developmental opportunities during his formative years. This included attending the internationally-renowned Academia Sánchez-Casal Barcelona Tennis Academy; an experience that enabled Vallverdu to develop into an exceptional player and to mature as an individual at an early age. It was here that he met, and became friends with, Andy Murray.

Now almost everyone is remarking upon Dimitrov’s successful transition; he is playing with a new sense of direction, a maturity that has lifted his game; and he seems very much in control, aware and responsive to what he needs to do in order to be the best.

In a way, fate led Vallverdu to pursue a coaching career. It was, he says, ‘never my plan’. Rather, chronic injury prevented him from successful competition for almost 12 months. At age 24, as he prepared to return to the court, Murray approached him. Having ended relations with his then coach, Murray was looking for coaching help. Their successful collaboration lasted four years. During this time Murray enjoyed many landmark moments such as his 2012 Olympic Gold medal, the 2012 US Open and the 2013 Men’s Wimbledon Singles Title. Vallverdu subsequently worked with Tomáš Berdych, during which time Berdych reached his highest career singles ATP ranking of 4.

It’s no coincidence that this noticeable shift has occurred whilst under the tutelage of Vallverdu. The partnership began mid-2016 and has been on a rapid ascent since. This includes two ATP Titles and an enthralling five-hour semi-final battle at the 2017 Australian Open – the latter demonstrating just how close Dimitrov is to challenging for the right of reign. So how does one explain Daniel Vallverdu’s apparent, Midas touch? Coaching is a profession where personality and temperament are key. Vallverdu concedes he is something of a ‘perfectionist’ with a ‘very strong competitive nature’. To him, coaching is a ‘very natural, comfortable fit’. He considers his role as fundamentally supportive saying, ‘You are there to assist them to become the best player they can be’. He emphasises the need to consistently do good work, and to lead by example. It is, he says, critical to take the time to understand your player completely

IMOGEN A. ROSE

OACH ON THE RISE

Photos courtesy of the Garanti Koza Sofia Open 2017. Pictured is Daniel Vallverdu (right) with his player, Grigor Dimitrov (left) at their recent World ATP Tour Title victory.

OH! MAGAZINE ( APRIL 2017 )

7

( OH WOW )

– both on and off the court. It is about ‘developing more than a professional relationship, a kind-of connection outside the court, where you really understand the player as a person, and what triggers them to become the best they can be’.

Vallverdu speaks of ‘controlling the controllable’. He also believes that ‘positive actions and positive thoughts, bring success and positive results. If you are doing things the right way consistently, success will come in one way or another’.

One must also adjust to different personalities and different games. This means being ‘very flexible with your way of coaching because every player is different’.

Recognising health as the ‘key to life’, Vallerdu’s ‘number one priority’ is to ensure the optimum health of his player, now and in the future. This encompasses all aspects ‘from nutrition to strength, to cardio to mental health’.

There has to be a solid foundation built upon honesty and communication. Player and coach must be ‘on the same page. If you’re not being 100 per cent honest and truthful and clear with the message, it’s difficult to adapt your way of training to the player’. This is significant, as an honest appraisal is arguably the key to most things, professionally and personally. Greatness in any arena demands the ability to confront reality, and a willingness to discard the layers and examine the cold hard truth. It’s this lack of pretence and brutal honesty that enables individuals to progress without limits.

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OH! MAGAZINE ( APRIL 2017 )

In tennis, the need for mental stamina could hardly be overstated. According to Vallverdu, ‘the players that make it to the top of the game are the ones most committed to the game mentally, on and off the court’. Acutely aware of the demanding nature of tennis and the constant pressure players face, he advises an awareness of ‘timing’. In fact, Vallverdu believes the timing of information is perhaps the most important part of coaching, being the determining factor between a positive or negative impact.

Vallverdu seems ideally suited to the challenges and opportunities that tennis presents. He has a fixed, intractable determination that would not be easily, if at all, swayed. There is a deceptively subtle, significant drive to push boundaries and to pioneer new ground. In writing about sport, I am often reminded of Socrates and his great proclamation that the ‘unexamined life is not worth living’. Success in sport demands an unbridled commitment to constantly analyse performance; examination really is a great tool for keeping things in perspective and for preparing for a successful future. Vallverdu not only has the tenacity, but an analytical awareness that ensures a perpetual state of improvement – for both coach and player; and it’s an approach that promises much for his future! Imogen A. Rose is a writer based in Brisbane. She is also a Director of Rose Media (www.rosemedia.com.au).

( OH What A Team! )

MEET THE EXPERTS

Our team of healthy lifestyle experts are all leaders in their field.

MICHELLE BRIDGES Fitness & Motivation Expert www.michellebridges.com.au

DR JOANNA MCMILLAN, PhD Nutrition Expert www.drjoanna.com.au

PAUL TAYLOR Health & Wellbeing Expert www.bodybrainperformance.com

PETE EVANS Recipes www.peteevans.com.au

LARAINE DUNN Active Ageing Expert [email protected]

MIKE CAMPBELL Men’s Health Expert www.mikecampbell.com.au

JUSTIN TAMSETT Work/Life Balance Expert www.justintamsett.com

PAUL BROWN Exercise Adherence Expert www.50sports.org

GREG SELLAR Performance Coaching www.gregsellar.com

NARDIA NORMAN Women’s Health Expert http://nardianorman.com

HEIDI DI SANTO Emotional Fitness Expert www.heidi.com.au

PHOODIE Recipes www.phoodie.com.au

Visit www. ohmagazine. com.au/team to find out more about our expert contributors. TONI KRASICKI Features & Travel Writer www.tonikrasicki.com.au

THE WHOLESOME ATHLETE Recipes www.thewholesomeathlete.com

ASHLEIGH FELTHAM Nutrition Expert www.feedyourfuturedietetics.com

OH! MAGAZINE ( APRIL 2017 )

9

( FITNESS & MOTIVATION ) MICHELLE BRIDGES

MAKE EXERCISE

YOUR HOBBY Michelle Bridges explains how to successfully integrate exercise into your everyday life. ne of the most common things people struggle with in their adult years is exercising consistently. So often I hear comments like, ‘exercise is such an effort’, ‘I don’t have time’, ‘I’m not motivated’, or ‘I just don’t feel like it’. When you think about exercise in those terms though, of course you’re not going to want to do it, and certainly not consistently!

O

If this sounds like you then it’s time to change the tune. Choose to think about exercise differently – rather than a hassle, make it a hobby; something you look forward to doing rather than something you dread. Think back to when you were young. What physical activities did you like doing? Whether it was a specific sport that you played, or just an activity that you loved to do, like riding your bike around the park, playing elastics or skipping (remember double dutch skipping during recess?), I’m sure there will have been something that got you up and moving – something that you truly enjoyed doing. Back in those days you never would have thought, ‘Ugh, I don’t want to go to netball training or ride my bike with my friends after school’, nope, you just went

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OH! MAGAZINE ( APRIL 2017 )

and did it because you loved it. You didn’t think of it as ‘exercise’ per se, you just liked doing it, you had friends there, and you wanted to be there because it excited you! The thing is, investing time into a hobby is completely different to ‘working out’. This is because a hobby is an activity or interest you do for your own satisfaction. Using a hobby for physical activity is more appealing. It stops you from getting bored, keeps you socialising with likeminded people, teaches you to make time for yourself, and improves your skills or/ and helps you to develop new ones! Doesn’t that all sound good? So now, all you need to do is (re)find your hobby. If you were a weapon goal shooter in netball, sign up to a team and put your skills to the test. If you loved biking around the streets in BMX Bandits style, then dust off your bike and get out there again. Organise a grown up playdate with your friends, or head out solo to test the waters first. If you don’t have clue what you’re interested in, then here are some ideas to get you going:

• • • • • • • • • • • • •

YOU CAN CONTACT MICHELLE VIA: Web: michellebridges.com.au Facebook: Mishy.Bridges Twitter: @mishbridges Instagram: @mishbridges

Dance classes (hip hop, jazz, zumba) Hiking/orienteering Soccer Basketball Cycling Tennis Yoga/Pilates Fencing Swimming Kayaking Football Horse riding Gardening.

Commit to your activity for at least a few sessions, so you have a chance to see if it’s got hobby potential. If it doesn’t stick, no biggie – you gave it a go, you got out there and moved, and now just move on to the next thing. The most important thing is that you’re moving – consistently! When you consider exercise a hobby and not a chore, you’re much more likely to stick at it and that consistency is what gets results. Once you find your ‘thing’, it won’t be too long before you’ll hear yourself saying, ‘I can’t wait to get out there and get stuck into my hobby; it’s something that I never want to miss and always feel like doing!’ At this point, those thoughts about exercise being an effort and something you don’t feel like doing will be a mere distant memory!

( HEALTH )

MAKE TIME FOR A

DANCE BREAK! No Lights No Lycra share these benefits of dancing, and five ways you can start (even if you have two left feet)!

D

ance is a way that anyone and everyone can express themselves.

No matter your background, age or fitness level (or lack thereof) dance can be a fun way to get your body moving while expressing yourself and having some good old fashioned fun! Here are five health benefits of dancing and ways to get you started! 1. Grab a partner Grab a friend and get involved. Getting your friend involved can make your first step more fun and feel less awkward. It may get you to spend quality time with your friend or partner, push you to reach out and make a new friend, keep you accountable to your dance partner therefore less likely to flake on dance class. It may even get you communicating to people on another level and improve your social life! 2. Variety – the spice of life Exercising may start to feel a little repetitive but the beauty of dancing that there are so many different dance styles to choose from. From belly dancing to the waltz, jazz to the zorba, there is a jam to suit everyone. If you think you don’t like dancing, try a style you have never tried before. Dancing burns five to ten calories per minute, so you have nothing to lose but weight!

3. Download an app These days, thanks to technology, with the press of a few buttons you can download programs onto your phone to help get your feet moving. Dance company No Lights No Lycra developed a dance app called ‘Dance Break’, which during the day will randomly override your phone with a funky song. When the music plays, you must get up and dance! You could even get the office involved by making sure that when the song plays, everyone in the room must get up and dance! The more you move, the more your joints remain lubricated which helps prevent arthritis, so get everyone up from sitting at their desk and get moving! 4. Mind, body and soul

5. Youthful

Dance has so many physical benefits. It protects and strengthens your stabilising muscles, and while you move it engages your core muscles which reduces your chances of injury during your daily life. It also improves your posture, strengthens your reflexes and coordination, keeping your central nervous system in shape, as well as keeping your body and mind connected. Dancing may lower stress and depression, and boost endorphins making you feel good, which helps your body, mind and soul balance and feel connected.

Because dancing gets your heart rate up and your cardiovascular system pumping, it could even fight the ageing process! Aside from engaging your cardiovascular system, dancing also increases your lung capacity, and by getting more oxygen into your lungs it will also assist in the rejuvenation of your blood cells which helps to keep you fighting fit and young! To find out more check out nolightsnolycra.com.au or to download the Dance Break app go to dancebreak.com.au

OH! MAGAZINE ( APRIL 2017 )

11

( Men’s Health ) MIKE CAMPBELL

FEEL THE FEELS

Mike Campbell shares the wisdom procured from a good ole chat with his good oledad! recently received a call from a man whom I love dearly. This man asked a question of me which brought an answer up that he didn’t want to hear. He was disappointed and then proceeded to tell me he felt this way. I told him that I respect how he feels and thanked him for sharing his thoughts. I then said I hope he can understand and respect my decision. Whether that last part occurs or not, is to yet to be seen; however, either way, it’s none of my business because it’s now up to him to deal with and give the meaning to my action, that he chooses.

I

The man at the other end of the phone was my father, and the fact that he called with a pre-conceived idea about the answer he would receive, coupled with the fact that he actually told me how my decision made him feel, is an enormous accompishment for us and our relationship. This is because, in the past, dad and I would typically have chosen to keep our feelings inside. Historically, we’d say something to fill in space, like ‘Oh okay, well that’s your decision I suppose’ (i.e., a copout and avoidance). Now sure, this chat of ours wasn’t the most eloquent, concise or smooth conversation – but we had it! And even though it was a bit awkward and uncomfortable, I absolutely loved it! The reason for this is because often, as men, we can leave so many words unsaid and emotions unacknowledged, but where does that get us in the long term? Resentment? Shame? Anger? I didn’t judge my dad when he shared his feelings with me. Instead, I listened, I acknowledged his feelings, and communicated as honestly as I could about my own.

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OH! MAGAZINE ( APRIL 2017 )

So often, we stop ourselves from speaking our truth, and sharing what we’re actually feeling. I use the word ‘feeling’ purposefully here, instead of ‘thinking’ because this is where we often play. Typically, us blokes are guilty of overthinking things and losing sight – or never even having awareness – of what we’re experiencing in our body during emotional times. The thing is, all of your experiences in life will have some sort of emotional response in your body. And remember, if you don’t notice your feelings, or understand and allow yourself to identify your feelings and emotions when they occur, then they will stay in your body and eventually manifest themselves into physical symptoms (so you have no choice but to acknowledge them!). So many men have become very good at disconnecting from their feelings. The thing is, these repressed feelings will come out in some way if you don’t let them go full cycle; be it flying off the handle at a totally inappropriate time, or sinking into a deep isolated emotional place, or exhibiting angry behaviour even though it’s actually a different emotion (e.g., shame or guilt) that you’re feeling. It might seem like a stretch – because we’re often so analytical – but those emotions that you don’t deal with adequately, will have a huge impact on your health and wellbeing in the future. There is alot of research illustrating the link between repressed emotions and compromised immune function. To give you a basic understanding though, when you keep your feelings inside, you are actually adding to your stress. This is because it is being stored somewhere in your body. A heightened state of stress will

YOU CAN CONTACT MIKE VIA: Web: mikecampbell.com.au Facebook: mikecampbellmancoach Twitter: @mikecampbellmc Instagram: @mikecampbellmc compromise any bodily function that isn’t needed in that very moment of dealing with the stress, which means the impact will show itself in the longer term, and typically on your broader health (i.e., your immune system). When you spend most of your time in this place, with unprocessed emotions – as many of us men do – you continually add fuel to the fires that your body is trying to deal with. So, what’s the solution? Start having the tough conversations. Start sharing what you’re feeling – first with yourself (I recommend keeping a daily journal of how you’re feeling mentally, emotionally and physically), and then with others. Make sure to take ownership of your feelings too. For example, in an interaction with someone be aware to say things like ‘When you do “X” I feel “Y”, as opposed to ‘You make me feel “X”.’ Can you see the difference? One points the finger at someone else, while the other takes responsibility and ownership. Then – and this is extremely important – give yourself permission to suck at it, to ask for support as you navigate your way through it, and just persist, persist, persist! In the end, action matters more than thinking it to perfection. If you need to reach out for support, then feel free to start with me: [email protected]

(Women’s Health) DR JASON KAPLAN

WOMEN AND HEART DISEASE Integrative Cardiologist, Dr Jason Kaplan explains the potential benefits of aged garlic on heart health.

reduction in the progression of heart disease with a standard daily dose of Aged Garlic Extract. Other factors for managing heart disease include:

hen we think of heart disease, a common perception is that it is singularly a problem for men, yet statistics from The Australian Heart Foundation show that more than two million Australian women are affected by cardiovascular disease, making it everyone’s concern.

W

Diet and exercise are two essential ingredients for reducing your risk but latest research is also pointing to the benefits of garlic, in particular a specially formulated garlic known as Kyolic Aged Garlic Extract. Kyolic Aged Garlic Extract is no ordinary garlic. It’s manufactured from organically grown garlic that has been naturally aged for up to 20 months, at room temperature. It has more potent active ingredients, fewer side effects, and better standardisation of dosage than fresh garlic, garlic oil or garlic powder. Best of all, Kyolic Aged Garlic Extract has all the benefits of fresh garlic without the characteristic garlic breath. Kyolic Aged Garlic Extract may be suitable for people who are looking for a natural alternative to help support their cardiovascular health and may assist your heart health in the following ways:

Control your weight

In a study, published in 2016, researchers found Aged Garlic Extract may lower blood pressure and may be used alone or alongside a blood pressure lowering medicine, as advised by your healthcare professional. Conducted by National Institute of Integrative Medicine in Melbourne, the 12-week study found Aged Garlic Extract reduced systolic blood pressure by an average of 5mm of mercury for about 70 per cent of participants.

Move more and stress less Artery support Your arteries play an important role in your cardiovascular health. When it comes to coronary artery disease, the progressive build-up of fat, inflammatory tissue and calcification within the walls of the arteries is a key cause of the condition. Medically referred to as ‘atherosclerosis’, hard and soft plaques can build up over time and can narrow our arteries.

Amongst other things, chronic stress is a significant contributor to heart disease in women, so it’s worth taking some time to think about what causes you to feel stressed and considering how you can eliminate or reduce that stress. Make time for relaxation. Just 15 to 20 minutes a day to sit quietly and breathe deeply can really make a difference as it can help reduce stress hormones. Consider a Mediterranean diet

Blood pressure Almost half a million women aged 30 to 65 years have high blood pressure or high cholesterol, but don’t know it. High blood pressure is also important risk factor for cardiovascular disease.

Excess weight can take a toll on your heart. Blood pressure often increases as weight increases, adding another risk factor for heart disease in women. Strive for a Body Mass Index (BMI) under 25. The good news is that losing even a few kilos may help to reduce your chances of heart disease. Aim for 30 minutes of exercise most days. You don’t have to go to the gym - moderate intensity exercise such as swimming, cycling etc. or walking your kids to school can all add up.

In a study performed by the University of California, Aged Garlic Extract was found to reverse the fatty deposits around the heart and reduce calcification in the arteries. Performed by Professor Matthew Budoff, the study showed a

A balanced diet such as the Mediterranean diet which is high in antioxidant-rich fruits, vegetables, lean meat, olive oil and healthy fats, can help to ease the burden of stress on your heart.

OH! MAGAZINE ( APRIL 2017 )

13

( Nutrition )

LOWERING YOUR

CHOLESTEROL Dr Joanna discusses cholesterol and how to lower it. holesterol is a type of fat (or what scientists call a lipid) and it’s an essential fat in the body. So much so that in fact 75 to 80 per cent of the cholesterol in your body is made by the body. The remainder comes from dietary cholesterol we consume in foods.

C

Generally, when we eat more cholesterol, the body makes less and vice versa. This is why health guidelines no longer focus on the cholesterol content of foods (although if you have high cholesterol and it runs in your family your dietitian may advise you to limit your dietary cholesterol too). We know that other dietary factors have far more influence on how much cholesterol your body produces. Being a fat however, cholesterol can’t be carried around in the blood on its own – just think of trying to mix oil and water. Instead it is carried in particles made with a coating of proteins called lipoproteins (lipid + protein). There are different types of lipoproteins, each with varying amounts of cholesterol as they have different roles in the body.

14

involved in the development of arteryclogging plaques – the process called atherosclerosis. So we clearly need some LDL, but having too high a level can be problematic. HDL is often called ‘good cholesterol’ because it’s job is to pick up unused cholesterol around the body – some HDL can even sweep up cholesterol from plagues – and deliver it back to the liver for excretion. High HDL is therefore protective for cardiovascular health. A further complication is that not all LDL (or for that matter HDL) particles are the same in terms of risk. This may explain why some people have high LDL but never have a problem, while others with seemingly normal LDL levels do. It seems that the particle size matters. Small, dense LDL particles seem to be readily incorporated into arterial plagues, whereas large fluffy LDL particles ‘bounce’ off the artery walls instead.

The major ones of interest are low-density lipoprotein (LDL) and high-density lipoprotein (HDL). LDL particles are the richest in cholesterol and their job is to deliver cholesterol to cells around the body.

While there are now advanced blood tests that can measure things like particle size, most doctors agree that this is not necessary as risk of cardiovascular disease can be assessed accurately from looking at total cholesterol, LDL, HDL and triglycerides (other fats). Some may also measure CRP and they also take your other risk factors into account before recommending a treatment plan.

LDL is often called ‘bad cholesterol’ because when there are too many of these particles in the blood they can stick to the artery walls where they are then

So how can you manage your blood cholesterol levels to lower your LDL and increase your HDL? Here are the key factors under your control:

OH! MAGAZINE ( APRIL 2017 )

1. Avoid trans fats and choose mostly unsaturated fats While the link between saturated fat and heart disease has been called into question, what is clear is that it is what replaces the saturated fat that is crucial. Saturated fats tend to raise LDL, but they do also raise HDL. Whether these effects cancel each other out is not yet known. But what we do know is that when we choose polyunsaturated and monounsaturated fats instead these both lower LDL and raise HDL – exactly what we want. So if you have high cholesterol skip the butter, fatty meats, especially processed meats, coconut and palm oils, and instead opt for extra virgin olive oil, nuts, seeds, oily fish, avocado and hummus. Trans fats are the worst kinds of fats, so much so that some authorities around the world have banned them completely in our food. To avoid them ensure you skip the commercial pastries, biscuits and cakes, fried fast foods and anything with hydrogenated oil in the ingredients list. 2. Eat more plant food Plant foods may be so effective in managing cholesterol levels for several reasons. Firstly, they are fibre rich and some fibre types are especially effective at binding cholesterol in the gut and carrying it out of the body. They also fuel the good gut bacteria and the resulting

YOU CAN FOLLOW DR JOANNA VIA: Web: drjoanna.com.au Facebook: drjoannamcmillan Twitter: @joannanutrition Instagram: @drjoannamcmillan

fermentation process releases short chain fatty acids that are absorbed into the bloodstream where they influence cholesterol production by the liver. One fibre that is most effective for cholesterol management is a soluble fibre called beta-glucan found in oats and barley. 3g of beta-glucan has been shown to significantly reduce both total cholesterol and LDL, making it an attractive, natural way to manage your cholesterol levels. Since you’d need to eat a lot of oats or barley to get 3g, you may consider taking it as a supplement drink.

3. Avoid or strictly limit your intake of highly refined and processed grains That means those with too much added sugar and/or based on white flour. These foods have a negative impact on your blood cholesterol levels. Swap them out for the nutritious whole foods above and it’s not just your heart that will benefit, but your overall health and vitality. 4. Get regular exercise

DR JOANNA

5. Get your weight under control If you’re overweight, especially where you are carrying too much fat around your middle, this tends to raise your LDL and push down HDL. Losing weight, especially around the middle, is crucial. To find out more or to learn about Dr Joanna’s fresh, personalised, researchbased approach to getting lean visit www.drjoanna.com.au

Exercise not only helps to keep your entire cardiovascular system healthy, it also helps to lower LDL and raise HDL.

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( Nutrition )

ON THE ROAD TO

HEALTHY EATING Ashleigh Feltham shares these tips to eating well while on the go. hen you go on a roadtrip, do you merely accept this period as one that will be an eating disaster, full of fatty foods and sugary drinks? If you answered ‘yes’ then I am here to help you make this a thing of the past. The key to success here, is preparation!

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Following is your roadmap of steps to help make your diet healthier and leave you feeling better once you’ve reached your destination.

Tip 2. Get snack savvy

Tip 3. Remember your hydration!

Ideal snack options include:

Beverage options include:







• Tip 1. Buy products that won’t spoil • Opt for products that don’t require refrigeration. This could include: •

• • • • • •



Canned vegetables (try draining the salted water or if possible wash the vegetables using a strainer). Beans (kidney, chick peas, baked beans). Whole grain breads. High fibre cereals (aim for 3g to 6g of fibre per serve). Tuna canned (aim for the variety in spring water). Boiled eggs (store in cooler bag). Pre-cooked meats (keep frozen until just prior to leaving and store in a cooler bag to be able to eat the meats safely later in the day). Nut butters, like low salt peanut butter.

A quick side note on perishable items: these need to be stored at a maximum of 5ºC and must be consumed within four hours after being above this temperature. It’s important because you do not want to let food poisoning ruin your trip!

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Fresh fruit and to prevent any bruising package in a lunchbox that fits the fruit well. or buy a special container especially for that type of fruit. Muesli bars (although check the whole grains and fibre content, as well as the amount of added sugar). Whole grain crackers like rye crackers or rice crackers. Small tuna cans (around 95g and these come in a range of flavours; however, flavour can add a lot of extra calories so stick with spring water or Italian flavours where possible). Nuts and seeds (aim for unsalted varieties; these can be bought in bulk and shared into small individual bags of around 30g – equivalent to a small handful). Canned fruit in water or if in juice you can wash or drain the juice before eating. Dried fruit (eat these sparingly as one and a half tablespoons is a serve of fruit). Long life soups (aim for the soup lowest in added sugar and salt – 400mg of sodium per 100g is considered moderate salt and less than 120mg of sodium is considered low).



• • •

Long life low fat milk (try a few brands and see what suits you best). Fortified soy milk or alternative (if substituting for dairy make sure there is at least 100mg of calcium per 100ml of drink). Long life fruit or vegetable juice (aim for no added sugar). Water, of course! It’s free from calories and so good for you! Instant coffee or tea. If you use a sweetener, try stevia which comes from a plant and is a natural noncaloric sweetener.

Tip 4. Remember the essentials These include: • cutlery (spoon, fork and knife) • bowl and plate • cup/mug • chopping board • strainer • lunch box • cooler bag • bottle opener • water bottle • thermos. How to eat when on the road 1. Plan when you are going to eat! It may sound simple enough but when you let yourself run to ravenous hunger (also known as feeling ‘hangry’), it can be difficult to choose the healthier options you have packed over the cheeseburger

ASHLEIGH FELTHAM

with large fries and a coke. Plan your day to include three main meals and two snacks made from a quarter of protein like meats, eggs, dairy or alternative like soy yoghurt with a second quarter from whole grain carbohydrates and the rest from vegetables and or fruit. This mix is the perfect combination for feeling fuller for longer and feeling like you can get the most out of your day. 2. Eat every 3-4 hours Eating regularly can help your body have a healthy metabolism or the way energy is burned in your body. Eating with large periods in between can actually make your body slow down how quickly it uses energy and over the long term can make you put on weight! 3. Enjoy eating Take the time to enjoy eating. This means stop driving! Maybe pack a picnic rug and select somewhere nice to enjoy the scenery around you. Taking the time to appreciate the meal or snack you are eating can not only decrease the likelihood of an upset stomach or food everywhere in the car but you will be more aware when your body has had enough to eat.

YOU CAN CONTACT ASHLEIGH VIA: Web: feedyourfuturedietetics.com Facebook: FeedYourFutureDietetics Instagram: @feedyourfuturedietetics

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( OH YUM )

YOU CAN FOLLOW PETE VIA: Web: peteevans.com Facebook: paleochefpeteevans Instagram: @chefpeteevans

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OH! MAGAZINE ( APRIL 2017 )

PETE EVANS

PETE EVANS’ NUT FREE BREAD ROLLS Celebrity chef Pete Evans shares a reicpe that is as tasty as it is good for you! A lot of people have issues with nuts, so this recipe for nut-free paleo bread rolls will be a hit among them, and anyone else with tastebuds!! There really isn’t anything restrictive about the paleo way of eating; in fact, it is more about celebrating nourishing food! The Paleo Way 10 Week Activation Program is a vibrant health, weight management and fitness program, tailored to a Paleo lifestyle. It teaches you the synergy between eating good food, moving your body every day and looking at the positive sides to life. The secrets to a healthier and happier life.

What you’ll need: 300g best-quality sashimi grade salmon 70g (1 cup) psyllium husks 70g (½ cup) coconut flour, plus extra for dusting 3 tablespoons chia seeds 3 tablespoons flaxseeds 30g (¼ cup) pumpkin seeds 3 tablespoons sesame seeds 30g (¼ cup) sunflower seeds 1 tablespoon coconut sugar or honey 2½ teaspoons baking powder 1½ teaspoons sea salt 1 tablespoon apple cider vinegar 3 eggs 2 tablespoons coconut oil, melted Makes: 6

How to make it: 1. Preheat the oven to 180ºC. 2. Line a baking tray with baking paper. 3. Place the psyllium husks, coconut flour, chia seeds, flaxseeds, pumpkin seeds, sesame seeds and sunflower seeds in the bowl of a food processor and whiz for a few seconds until the seeds are finely chopped. 4. Transfer the flour mixture to a large bowl, then mix in the coconut sugar or honey, baking powder and salt. In another bowl, combine the vinegar, 450ml of water and the eggs and whisk until smooth. 5. Add the coconut oil and egg mixture to the dry ingredients and mix well to form a wet dough. 6. Knead the dough on a lightly floured work surface for one minute, then divide into six portions and roll into balls. Place the dough balls on the prepared tray, allowing room for spreading. 7. Bake in the oven for one hour, rotating the tray halfway through so the rolls cook evenly. To check if they are cooked, tap the base of a roll. If it sounds hollow, the rolls are ready. If they seem to be very heavy and dense, they need to cook for a little longer.

This recipe comes from Spiralise, by Pete Evans ($24.99, Pan McMillan Australia)

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( OH YUM )

PHOODIE’S PHRITTATA, WITH SMOKED SALMON, PEA AND POTATO Food blogger Phoodie shares her delicious take on a traditional frittata. Although there are a few steps to this recipe, they’re all really simple, meaning anybody can make this dish successfully! The one danger with this is however, is over cooking it, and thus making a dry frittata. So make sure you and the frittata ‘stay as one’ throughout the process. Don’t take your eyes off it, love it a little bit more than you might another recipe, and pay attention to the finer details!

Serves: 6 to 8

What you’ll need 8 new potatoes 250g extra large penne pasta, or similar 200g peas 10 spring onions, finely chopped 1 large clove garlic, crushed 50g butter 3 to 4 tablespoons olive oil 2 tablespoons dill, finely chopped 2 teaspoons salt 1 teaspoon pepper 8 large eggs 2 tablespoons cream (optional) Lemon zest, from half a lemon 200g smoked salmon, thinly sliced 1 cup grated tasty cheese Note: To make this dish you will need a large, deep pan (approx 30cm diameter) that can transfer from stove top to oven. This frittata serves 6 to 8 people, depending on how large you cut the pieces!

YOU CAN CONTACT PHOODIE VIA: Web: phoodie.com.au Facebook: phoodieblog Twitter: @phoodietweets Instagram: @phoodiegram

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How to make them: 1. Set the oven to ‘grill’ and preheat to 180ºC. 2. Boil new potatoes, making sure not to overcook. Firm but not floury is the goal! Once done, remove from hot water and place in a bowl of cold water to stop the cooking process. Once cooled, remove skin and slice into 1cm thick slices. set aside. 3. Cook pasta (again, avoid over cooking – keep an eye on it!) and once done, set aside. 4. Boil peas, then set aside. 5. In a fry pan, fry off your spring onions and garlic in three tablespoons of the olive oil. Do this on a medium heat as you don’t want to colour the onions/burn anything; the goal is to just soften them. After a few minutes, add in the butter and fry off for a further three or so minutes. 6. Toss the cooked/drained pasta thoroughly through this onion/garlic mixture and set aside. 7. In a large bowl, crack the eggs. Add the salt, pepper, lemon zest and cream and whisk thoroughly. Add cream if you wish (if you leave it out, it won’t make any difference to the taste). 8. Add smoked salmon to the egg mixture and stir through. Then add all other ingredients, (except the cheese), mixing through gently but thoroughly (i.e you want an even distribution). 9. Place the deep pan on a medium heat, add a tablespoon of olive oil to the base of the pan, and then add the mixture on top. 10. Flatten it out and cook on medium for around seven minutes or until the egg is set on the sides but still quite runny in the middle. After this time, add the grated cheese evenly to the top and transfer to the preheated oven (grill setting) for a further seven or so minutes. You want the egg to have firmed up and the melted cheese to had gained good colour before you remove. WARNING! WARNING! WARNING! If you cook it too long on either the stove top or in the oven it WILL become dry! In my opinion, it is always better to serve this one under rather than over cooked. 11. Annnnnnnd you’re done! Allow to cool before slicing. It’s delicious served warm or cold and is great for lunch the next day. Serve with lemon wedges and rocket salad (dressed in balsamic vinegar and olive oil).

OH! MAGAZINE ( APRIL 2017 )

www.phoodie.com.au

PHOODIE

21

( Emotional Fitness )

FINDING LOST

HEIDI DI SANTO

MOTIVATION Emotional fitness expert Heidi Di Santo helps you recharge your mojo.

ave you lost your motivation? Do you ever feel overwhelmed by how much you have to do? Maybe the once-driven and action oriented ‘you’ now struggles to get out of bed and make it through the day. Perhaps you rely on things like coffee to get you going and wine to slow you down. Whatever’s going on for you, I’d like to share one simple tweak to help you find your lost motivation.

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Being motivated and reducing stress in your life has everything to do with the words ‘want to’ versus ‘have to’. They’re both ‘seemingly innocent’ four letter words. They both have the letter ‘a’ in the second position. Yet one word has the ability to create a huge amount of stress in your life whilst the other has the ability to ignite your passion, enthusiasm, creativity and motivation and also fuel a genuine desire to live life to the fullest. They say that ‘When an egg is broken by an outside force, life ends. But when an egg is broken by an inside force, life begins.’ The same applies here. When you ‘want’ to do something, the flame to do or take action comes from within. There’s no external force needed to create the change. There’s just raw passion driven by an inner desire to expand and contribute. It’s life giving and it’s exciting because there’s an inner freedom and flow involved. Contrast this to ‘having’ to do something. When any action comes from ‘having to’ as opposed to ‘wanting to’, life becomes hard. Here there’s effort involved because parts of you are often in conflict with others. One part might want to take the action, whilst the other part feels like it’s being forced.

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Whenever there’s force involved in any action, stress is produced and effort is required. There’s inner resistance. You don’t flow with life and as a result, action (or making change) becomes hard. The reason so many people lose their motivation and find life difficult today is because most of their action comes from ‘having to do’ things as opposed to ‘wanting to do’ them. Remember, whenever anything becomes a chore, stress will be produced and life will become hard. So are you unconsciously torturing yourself? Do a stocktake of your life. What actions do you regularly undertake? Consider things like work, exercise, shopping, food preparation, cooking, showering, driving, cleaning, washing up, gardening, commuting and socialising. These are all things most people do regularly. Now that you’ve got this list, which of these things do you find a chore? Remember, if it is a chore it falls into the ‘have to’ category and you’ll be creating stress each time you need to do it. If you don’t like doing something, here are your options: 1. Stop doing it (or get someone else to do it), but if you can’t do this then your second option is to...

To do anything else other than these three options is madness! Learning to become present during mundane tasks and training yourself to live in the now and stop judging life is a valuable skill that drastically improves your mental and emotional health. The more you can change your attitude towards the things you do regularly (so they can become more enjoyable or acceptable), the better your life will become. Continuing to do a task that is a ‘have to’ is a form of torture and you’ll only ever endure it because at some level you believe you have no choice. This is a form of victim thinking that stems from a belief of not being able to speak up and make changes so you can have a better quality of life. This is why I’m so passionate about helping people to do their ‘inner work’. It helps them to regain their power and step out of old beliefs and into taking control of their life. So if you want to regain your lost motivation, learn to follow your heart, trust your inner wisdom and change your attitude towards those ‘have to’ chores. If you want to know more, visit www.heidi.com.au or www.theemotionalfitnessgym.com

2. Change it so you can enjoy it. If you can’t do this then your next option is to... 3. Accept it so you don’t create the inner stress. Remember, resistance equals stress whilst acceptance equals peace.

YOU CAN CONTACT HEIDI VIA: Web: heidi.com.au Facebook: theemotionalfitnessgym Twitter: HeidiDiSanto1 Instagram: heididisanto

(Performance Coaching)

THE TRUTH ABOUT

GREG SELLAR

YOUR POTENTIAL Greg Sellar provides this reality check to help you be your best. t’s true. We all have the potential to do more and be more, but it’s not going to happen until we hack our ‘interferences’.

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Performance in our personal lives and careers is greatly affected by ‘stuff’ that gets in the way. Our stuff is either physical or mental and typically stops us from doing better and succeeding faster. Just as you might have back pain that affects your physical performance, you can have any range of mental interferences such as anxiety, depression, fear of failure or low self-esteem that stops us from realising our potential. It’s kind of like trying to drive a car with the handbrake on – you can push the accelerator harder to try and move forward, but in doing so, you may be doing more harm than good; it’s a drag that slows us down and unless it’s addressed, it eventually causes a complete halt with severe motor overload. John Wooden once said, ‘Don’t let what you can’t do, interfere with what you can do.’ I think we spend way too much time devoted to over-analysing and worrying about the things we generally suck at, setting up a vicious cycle of fear, selfdoubt, lapses in focus and limiting beliefs. Any or all of these combine to block us moving forward towards higher levels of performance. The better you perform, the closer you are to reaching your potential. Timothy Gallwey in his 1972 book The Inner Game of Tennis proposed a simple equation where ‘P’ refers to performance, ‘Po’ stands for potential and ‘I’ is for interference:

P = Po – I Gallwey suggests that, ‘the opponent within your own head is more daunting than the one on the other side of the net.’ Our performance in life is the result of two halves (i.e. the brain and the body). Usually the brain commands and the body responds, but the problem comes when the brain commands the body to do things it inherently already knows to do. In this instance, we can sometimes get in the way of ourselves by over-thinking and making assumptions that lead to poor performance. What Tim found in his coaching was that the difference between potential and actual ‘in-game’ performance often lies in what occurs during the chain of communication between the brain and the body. He commented, ‘Performance rarely equals potential. A little self-doubt, an erroneous assumption, the fear of failure – that’s all it takes to greatly diminish performance.’ I don’t think we’ve taken enough time to ask ourselves the tough questions; to figure out what our own interferences are.

For some, this may be poor time management, an overly critical nature, fixed mindsets, or the idea that you can’t do something when you know others can do it. The truth is, you’re always going to be confined by the walls you build yourself. I have homework for you: spend time today listing what your biggest interferences are. Then identify an action you can take when one of your interferences strikes. This will be an anchor to remind you to kick the habit. Keep that behaviour going for the rest of the week and see if there’s any difference in your day. Keep it going for the rest of the month until the next edition is released, and enjoy watching the gap close between your current performance levels and your future potential. For more inspiration and tips to hack the status quo visit www.gregsellar.com YOU CAN CONTACT GREG VIA: Web: gregsellar.com Facebook: greg.sellar Twitter: @gregsellar Instagram: @gregsellar

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( Health )

MEDITATION FOR KIDS A new mindfulness app from Smiling Mind is set to help kids enjoy the benefits of meditation. e all know the health benefits of daily meditation – we’re constantly being told how important it is to take a break from life’s noise and just sit. So it’s no surprise that it’s equally vital for kids to practice meditation. There’s no shortage of studies that show children are also subject to stress, and how meditating can positively impact and help them manage it.

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The great news is that Australian not-forprofit and app-based mindfulness mediation program Smiling Mind has joined forces with 20th Century Fox Home Entertainment and DreamWorks Animation, to release a free Trolls-inspired meditation. Aiming to foster positive mental health in children, the innovation is the brainchild of Willow Bailey, an 11-year-old mini-meditator and avid user of the Smiling Mind app. Willow asked her mum, Sarah, to approach Smiling Mind with the idea to harness children’s love of movie characters to make meditations fun, relatable and enjoyable. After watching the hit movie, it was the voice of Walt Dohrn’s ‘Cloud Guy’ character that captured Willow’s imagination. And so this brilliant collaboration was born, ready to spread joy across the nation. Smiling Mind CEO and clinical psychologist Dr Addie Wootten said the new recording would inject some laughter into mindfulness meditation to engage

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more children to build this much-needed skill, which is known to enhance resilience and reduce emotional distress. ‘Mindfulness and meditation has a huge evidence base now that supports that this practice can aid children in a range of ways including: enhancing well-being, improving sleep quality, improving concentration in class, and increasing awareness and management of their emotions,’ she says. ‘Given these benefits, Smiling Mind is always looking for innovative ways to deliver meditations that are accessible and engaging to a wide audience using a positive pre-emptive approach to developing positive mental health.’ Launched in conjunction with the DreamWorks Trolls DVD release in March 2017, children’s minds will be transported to the clouds by the voice of Cloud Guy to help them calm down, relax, and focus on developing contentment and happiness from within, rather than looking to external factors to find happiness. Scientific research has demonstrated that mindfulness meditation assists with emotional wellbeing and is commonly

used in the management of mental health concerns, anxiety and stress. Mindfulness helps build resilience and compassion, improves focus at work and in the classroom, and helps with creativity and collaboration. ‘We have no doubt that this Smiling Mind-first will be the start of a very exciting collaboration that will see children’s favourite movie characters come to life in such a positive way,’ Dr Wootten said. ‘Children love movies and storytelling and we know the enormous benefits children experience from doing even a short five-minute meditation. So when the idea was presented we thought it would be hugely beneficial to combine the two.’ Smiling Mind, which was developed by psychologists using mindfulness techniques, is already being used in 18,000 classrooms in Australia and internationally, with more than one million students having experienced the benefits. The DreamWorks Animation and Smiling Mind Trolls meditation on the free Smiling Mind app was launched in March 2017 and will be available until September from iTunes and Google Play.

( AN OH! REVIEW )

PUTTING ON A GREAT FACE

ANALEE MATTHEWS

Analee Matthews explores the curious practice of face profiling, with celebrity profiler, Alan Stevens. elebrity profiler Ian Stevens is Australia’s leading personality and business profiler. He is regularly featured on national TV, radio and in the world’s press, profiling the likes of our leading politicians, TV and sports stars as well as Britain’s royalty. He is also an Amazon #1 best selling author, a coach and a trainer.

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Alan works with businesses, health professionals, teachers, coaches and parents, all with a unique form of Rapid Trait Profiling. His advanced personality and character assessments use interdependent visual profiling to enhance communication skills in the workplace and in the home, as well as negotiation skills to boost sales and reduce workplace conflicts. He’s been referred to as the leading authority on reading people, and has even been described as ‘the mentalist meets Dr Phil’, so when I got the chance to find out first-hand what his ‘powers’ are all about, I decided to approach the interview with an open mind (and a smile on my dial). ‘The sale of every service or every product relies on relationships and connections where people trust each other,’ explains Alan. ‘To fully understand someone, you have their personality and their character, which are two separate items. Their facial features tell me about their personality; they tell me how much space they like to have, how much room they need when you first meet them, how they like to be spoken to, how they take information in, and how they process it.’

‘Whenever we feel something, we express it in our physicality. All of the muscles in your face are built up over time, and this reveals parts of your personlaity. For example, when people smile a lot the corners of their mouth turn up, which indicates they are optimistic. When they smile deeply they also get ‘crows feet’ in the corner of their eyes; these types of lines show beauty that goes all the way to the bone; they indicate a deep internal beauty.’ ‘When it comes to the ‘nature versus nurture’ debate among psychologists research has shown around 50 per cent of personality traits are inherited via genetics, so it’s definitely a combination of nature versus nurture that makes up one’s personality.’ ‘In a newborn I can immediately see up to ten traits. By the time they’re five years old, I can see about 24, at age ten there are 40 visible traits, and by the time they’re ready to pick their final subjects at school there’s around 60 traits that I can see in their face. Then, as we get older, there’s another 20 or so traits which emerge.’ ‘Some of the things that I look at are the colour and shape of the eyes, the exposure of the eyelids, the amount of space between the eyelids and the eyebrows... it all gives me an understanding of the person.’ ‘With this understanding, we can help teachers read the faces of their students. The result of this is that they can then educate their students more effectively.

We can change the lives of kids who are being labelled with ‘ADHD’ or other syndromes or conditions, simply by changing how we educate them. By understanding their personality and their emotions, the end result is less kids taking their own lives. Currently, 450 kids a year commit suicide – that’s nine every week! Five years ago, it was 100 a year, with 20 times that attempting it. And this is why I’m so passionate about getting these skills into the education system, and for parents to better understand their own children’s traits. It’s so powerful for parents to be able to read their kids and then cultivate opportunities that will support their individual personality traits.’ Alan offers online training, to help parents and teachers alike gain these new skills. Of course, the ability to ‘read’ people is also an asset in business, so Alan is currently seeking collaborative partnerships, to help people learn these profiling skills so as to become the expert in their industry. To find out more about face profiling, visit www.alanstevens.com.au

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( CHA CHING! )

PROPERTY INVESTMENT MADE POSSIBLE

Michael Sloan explains how to get started in property investment, even if you’re on a low income. roperty investing is possible for low income earners. In addition to the traditional ways of getting into property investing on a limited income, crowd funding now enables aspiring property investors to buy a share in a property for as little as $2,500.

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Let’s look at some of the options for property investing for low income earners. OPTION 1. Joining forces with friends and relatives This option will boost attractiveness for banks. For example, a young person living at home earning $45,000 a year with savings of $30,000 is not an attractive client for banks. But if you can get three people with combined incomes of $135,000 and provide a deposit of $90,000, it’s a totally different story. If you choose this option, you must have a written agreement in place, and you must split the loan along ownership lines. Some companies specialise in agreements for situations like this – one example is Pod Property. For example, if you buy a new townhouse and your loan is $360,000 including buying costs, each of the three buyers can have a loan split of $120,000. One may pay interest only, one might make principal and interest payments and one could make large extra payments. When the property is sold –

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per the sale date in the agreement – your net proceeds will vary depending on your loan balance at the time of sale. OPTION 2. Family pledge loans A family pledge loan can work for low income earners buying a low-priced property, particularly those living at home as no rent means you can borrow more. Essentially if you have a family member with equity in their home, they can let you use that equity as a deposit to buy your first home or investment. You will need to show the bank some savings history but you can borrow 100 per cent of the cost of buying the property.

shares. Parents or grandparents who want to put money aside for the future of young ones can now put that money into an investment property instead of shares or a bank account. As you can see, property crowd funding creates new possibilities. One example is DomaCom. This company offers property crowd funding and uses a model that enables low income earners to invest in direct property, in a new way. Here’s a brief overview of how it works: •

OPTION 3. Crowd funding – an exciting new option • If you are saving a deposit for a property, chances are you feel like you’re constantly chasing the market, with prices rising faster than you can save, and you’re probably receiving very little interest on your savings. Now, thanks to property crowd funding, you can put your savings into a share of a property, which is more likely to generate you a higher return than bank interest, plus there’s potentially capital growth to consider as well. Alternatively, you might have some money inside a self-managed super fund that you can use to invest in property instead of







A property is loaded on to the DomaCom platform, and through your financial advisor, you nominate to buy a percentage of that property. Your investment can be from $2,500 to any amount you like. Each month you receive your share of the rent. Every year the property is revalued so you know how it is performing from a capital growth perspective. After five years all owners vote on whether to hold this property for a further five years. The vote must be unanimous – if you vote to sell and the other owners vote to hold, they have 30 days to buy your share, otherwise the property is sold and your share is paid to you. At any time during those five years you can offer your share for sale through the platform at whatever

MICHAEL SLOAN

price you and the buyer agree. With this crowd funding model, you don’t need to invest in one property – you can buy shares in multiple properties or a portfolio of them that are listed as one package. You also get to choose the property type you think will work best for you. Your key options with property crowd funding are: • •





Commercial Residential balanced – properties that will achieve both reasonable cash flow and capital growth. Capital growth – typically inner city heritage properties that will have a poor rental yield but provide excellent capital growth. Cash flow – dual income properties or an inner-city apartment let out on the short-term rental market.

Of course, selecting the right property is vital. Stay away from student and holiday accommodation, hotel rooms and the like. Stick to standard residential property or, perhaps, the right commercial one. To learn more check out the The Formula to Successful Property Investing, by Michael Sloan, available from www.theformula.com.au

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WHAT’S HOT

What’s happening in the world of health, fitness and wellbeing? Find out, right here. And remember, if you have a health-related product or service that the masses need to know about send all the juice details to [email protected] Tell us in 50 words or less why you need to win this backpack. Entries close 1 May 2017.

ICON LITE PACK BY INCASE Take the strain out of your morning with the all new range of Incase backpacks, the ICON Lite Pack. This latest edition to its heritage ICON collection offers lightweight protection for your smart devices at an affordable price. You’ll never again worry about the rough and tumble of work life/commuting/playground antics! This entry level travel companion packs all the same punches as its predecessors – it offers a tough, durable, nylon exterior, with a slightly reduced volume capacity, resulting in a more slimming profile for those who don’t want bulky accessory. With a series of accessible smart storage compartments, the ICON Lite Pack is the perfect companion for your everyday tech. With a sleeve to holster your 15” laptop and a top zip pocket for your smartphone, the ICON Lite Pack offers maximum organisation and efficiency or a clean-cut commute. Available from Surf Stitch and rushfaster.com.au for $149.95 or enter today to win one!

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THE SWAG

NOOSA BASICS

Australians waste approximately $10 billion in food every year but now, thanks to the Swag, food waste can be reduced. The Swag is a unique, reusable, fresh produce storage bag that keeps fruit and vegetables fresher for longer. The bags are made from three unique layers of 100 per cent natural unseeded, unbleached cotton materials, which all play a significant role in keeping produce fresher for longer, allowing them to breathe and hydrate at their own pace. Available for $69.95 for a set of four bags. www.biome.com.au

Noosa Basics is a family-run, small batch apothecary based in Noosa (QLD, Australia), which is dedicated to making organic products that not only work but are good for your health. Noosa Basics offer some of the cleanest body care products available. All their formulations are handmade using only the finest quality botanicals, including local, organic, and sustainable raw materials. With a strong focus on internal and external health, the team at Noosa Basics empower their customers by providing information to make the best decisions for their own wellbeing. The range retails from $18.95 to $22 and is available from Biome Eco Stores. www.biome.com.au

OH! MAGAZINE ( APRIL 2017 )

DREAMBABY® STROLLERBUDDY® DRINK HOLDER

CATCH THE FOX

The new Dreambaby® Strollerbuddy® drink holder is perfect to carry water bottles, sports drinks, sippy cups or other beverages within reach while you push your bub in the stroller this season. Enjoy the warmer weather and get out and about, whilst staying refreshed and thirst-free. Be sure your baby keeps hydrated too, as fresh air can make for thirsty work! The Dreambaby® Strollerbuddy® drink holder can be fitted easily to (and removed from) the top or side of most stroller handles. Available in both grey with white trim and black with white trim, this portable stroller accessory looks great too! www.dreambaby.com.au

Voted the best new game at the 2017 London Toy Fair, Catch the Fox is a hilarious game where players have to stop a greedy fox from stealing chickens. He can lose his trousers at any moment, and when he does, you have to rescue as many chickens as you can, and the first to collect five chickens wins! Catch the Fox is great family fun and suitable for two to six players aged 4+ yeras. $39.95. Available from leading toy retailers.

SVVET ACTIVEWEAR svvet is made for women who are fed up with see-through tights, skimpy tops, and workout clothes that don’t stay in place! For the comfort-loving fitness fan who’s done with fabrics that rub, labels that scratch, and zippers that dig comes svvet. For the exercise lover who’s sick of feeling uncomfortable, frumpy, and distracted when she wants to focus on her fitness, svvet is answering the call of women the world over! It’s time for workout clothes that are made for actual workouts. It’s time for svvet. www.svvet.com

WOOHOO! ALL NATURAL DEODORANT PASTE – WILD Antiperspirant deodorants (which this is not!) use aluminium salts to block your pores and stop the healthy sweating process. This is bad news because aluminium salts have possible links to serious health concerns. Now available in a new ‘Wild’ scent, Woohoo! All Natural Deodorant Paste is ideal for everyone (women, men and teenagers), especially for people with dry and sensitive skin. $17.95. www.woohoobody.com.au

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( Just for Fun )

FOOD FOR THOUGHT Be inspired or have a chuckle – it’s all good for your health!

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OH! MAGAZINE ( APRIL 2017 )

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