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By PETE LORD

Have you ever thought of what the occasional Uber Eats is really costing you? Or you know you could be paying less for your phone bill but cannot be bothered to negotiate?

Have you noticed that the busier you feel the less likely you are to get home and cook your meal? Well, we have found that there is a direct connection between being busy and overpaying for things – and this is costing us a lot of money.

My Nan had a busy life. Raising five kids in the 1940s and 50s was tough. Super tough, but my Nan knew where nearly every cent was spent. She had to. There were no credit cards or After Pay. Nan’s budget was finite. When the envelope was empty there was no other way to pay. And to be fair, there were also no businesses making her life easy like Uber Eats or an amazing, visually enticing coffee shop in every corner.

We don’t have these problems. We, in fact, have completely opposite problems. Our payments are automated, our finances are so complicated and we can find convenience everywhere we look. But this all convenience comes at a high cost.

We work hard, we have social lives, we have families to look after, on top of that we want to eat healthily and work out to be fit and hoping to have five minutes to find a hobby to relax. Where are we going to find time to get our finances in order?

But just think about this for a second. I was speaking with a friend last week who also happens to be a financial planner and she told me she hadn’t reviewed her finances for a while and when she did, she noticed that she was still paying car insurance for a car she sold 12 months before.

This happens more often than we think, and it happens to all of us. When I audited my own accounts I realised I was paying for an old magazine membership I wasn’t even getting delivered to my house anymore. I thought to myself ‘there’s my money, gone to the bin’.

“If you want to stop paying the laziness tax, preparation is always the best place to start.”

This is what we call the Laziness Tax – to be avoided like the plague.

Here are other small ways we might be paying for this laziness tax: paying the extra fee for withdrawing money from a different bank’s ATM or buying lunch every day because we just don’t have time to do a meal-prep for the week. We often do them without even thinking.

Here’s my opinion on this: it’s not the same buying sushi or going to the sandwich place every day and paying $10-15 per meal as spending $50-60 out on the weekend with friends. See? One of them is paying the “can’t be bothered to cook for the week” tax and the other is paying for a night out with your friends.

So, if what you want is to stop paying the laziness tax, preparation is always the best place to start.

Whether it’s taking a few hours on the weekend to prepare your meals for the week, or allocating 15 mins every week to review your spending (we need to regularly review our accounts to see what payments are we just not using) or simply walk an additional five minutes to save $10 on a purchase.

Another approach is to simply outsource. Bear with me for a second here while I give you a good analogy. I understand the need and actually like living in a clean house but I despise cleaning my bathroom. So, what do I do? I hire cleaners, they come once a month and I pay $75 and I get a clean house once per month. This helps me motivate myself to keep it nice and tidy for the next time they come and clean.

If you value having your financial house in order but you don’t have the time or the confidence to manage your money, outsource it (for the price of gym membership). For instance, a BFF membership only costs $80 and with the help of your very own BFF (your money coach), you will have your financial house in order at no time. Best of all your monthly meetings will keep you connect and accountable so you never have to stress about money again and you will reach your goals faster.

So pay your laziness tax ($80) to us and we will save you $457 per month plus a trip to the doctor to treat the symptoms of your stress!

GENERAL ADVICE DISCLAIMER
The information provided by Best Financial Friend Pty Ltd is factual information only and is not intended to be financial product advice, legal advice or tax advice, and should not be relied upon as such. The information is general in nature and may omit detail that could be significant to your particular circumstances. The information is general in nature and does not take into account your personal situation. You should con-sider whether the information is appropriate to your needs, and where appropriate, seek professional advice from a financial adviser.

Pete Lord is a co-founder of Best Financial Friend, an affordable digital financial coachingstart-up, with a mission to build financial security by connecting users with personalised support from a qualified “personal money-trainer”, to help them take control of their finances and enjoy a less stressful, debt-free life.

bestfinancialfriend.co

BY JUSTINE SCHOFIELD

MORTON BAY BUG TACO

SERVES 6
PREP: 15 MINUTES
COOKING: 25 MINUTES

Ingredients

• 6 La Banderita flour street tacos
• 6 Morton Bay bugs, raw meat removed from shells
• Zest and juice of 1 lime, plus extra to serve
• 1/4 of an iceberg lettuce, shredded
• 2 sprigs of coriander, finely chopped

Sauce

• 4 small red chillies, chopped
• 4 cloves garlic, chopped
• 1 x 3cm pieces of ginger chopped
• 2 tsp sweet smoked paprika
• 1 tsp dried oregano
• 1 tbs caster sugar
• 1/2 tbs white vinegar
• 80ml olive oil plus a little extra
• Salt and pepper

Method

To make the sauce, place all ingredients into a small pot over a low heat and gently cook for 15-20 minutes, ensuring it does not boil. Cool to room temperature then pour into a small food processor or blender and blend until smooth. This can be made up to week in advance and stored in an airtight container.

Drizzle a little oil over bug meat and with salt and pepper. Grill on each side for 1-2 minutes until just cooked through. Remove from the sprinkle over the zest of the lime.

Warm the street tacos in a dry pan over a medium heat for one minute on each side until soft. Keep warm in a clean tea towel.

To serve, portion lettuce between each taco then place bug meat on top. Squeeze over lime juice and then drizzle over chilli sauce. Garnish with coriander.

(in partnership with La Banderita tortillas)

 

 

Prawn Cocktail Salad

SERVES 4
PREP: 20 MINUTES

Ingredients

• 2 baby cos lettuces, leaves separated and torn
• 1 large handful of watercress sprigs
• 1 small fennel bulb, finely sliced, fronds reserved
• 1 celery stalk, finely sliced
• 1 avocado, halved
• salt flakes
• freshly ground black pepper
• juice of ¼ lemon
• 1 kg cooked large prawns, shelled and deveined, tails intact

Marie Rose Sauce

• 3 tablespoons whole egg mayonnaise
• 2 tablespoons crème fraîche
• 2 tablespoons tomato sauce
• 1 teaspoon worcestershire sauce
• 4 drops of tabasco sauce (or a little more for an extra kick)
• 1 teaspoon brandy
• finely grated zest of 1 lemon
• salt flakes and freshly ground

For the Marie Rose sauce, combine the mayonnaise, crème fraîche, tomato sauce, worcestershire and tabasco sauces, brandy and lemon zest in a bowl. Season to taste.

Place the lettuce, watercress, sliced fennel bulb and celery in a large bowl. Scoops chunks of avocado straight from the skin into the bowl. Season with a pinch of salt and pepper and lightly dress with 1 tablespoon of Marie rose sauce and the lemon juice. Gently toss with your hands and arrange on a platter. Arrange the prawns on top of the dressed salad, scatter over the reserved fennel fronds and drizzle over the remaining marie rose sauce. Serve immediately.

(From the Weeknight Cookbook, Plum Books, Pan Macmillan)

 

 

Smoked Salmon and Pickled Cucumber

My MasterChef friend Lucas Parsons cooked a version of this at one of his dinner parties, and it was an absolute hit. His was a little more elaborate than my recipe, but it still has some of the main components. Oily smoked salmon with refreshing cucumber and dill is always a winning combination, but what makes this extra enticing is the fusion of pungent hot English mustard and tangy crème fraîche.

SERVES: 4
PREP: 30 MINUTES, PLUS 1 HOUR 20 MINUTES STANDING AND MARINATING

COOK: 5 MINUTES

• 2 continental cucumbers,
• cut into 5cm rounds
• Salt flakes
• 3 tbsp white wine vinegar
• 2 tbsp sugar
• 2 tspn hot English mustard
• 4 eggs
• 2 tbsp crème fraîche
• 1 large handful of
• watercress sprigs 1 small handful of dill sprigs
• 8 slices of smoked salmon
• Freshly ground black pepper

Place the cucumber in a colander along with 2 teaspoons of salt and toss. Let stand for 20 minutes. Under a cold running tap, wash the salt off thoroughly, then pat the cucumber dry with a clean tea towel. Combine the vinegar, sugar and mustard in a bowl and mix until the sugar dissolves. Add the cucumber and toss to coat completely.

Place in the fridge for 1 hour to marinate.

Place the eggs in a saucepan and cover with water. Bring to the boil and, once boiling, cook for 3 minutes for soft boiled. Remove the eggs and chill under a running tap, before peeling.

Combine the crème fraîche with 1 teaspoon of the cucumber pickling liquid and a pinch of salt in a bowl. Place a small handful of watercress and a few sprigs of dill on each serving plate, add some cucumber, then two slices of salmon and a halved egg. Drizzle on the crème fraîche dressing and finish with a grind of black pepper.

(From the Weeknight Cookbook, Plum Books, Pan Macmillan)

She got her big break in 2009 on the first series of MasterChef Australia. But while Justine Schofield was eliminated in fourth place, her talent and vibrant, engaging personality provided a launch pad for a career that just gets stronger and stronger 11 years on.

Impressed by the young chef’s prowess and presence, Network Ten offered to produce a TV program of her own, Everyday Gourmet, in 2011, filming more than 90 episodes per year.

Aside from hundreds of hours of TV production, being an ambassador for major international brands and tourism destinations, and fulfilling a string of media and PR engagements that (until COVID, anyway …) saw her traversing the country on a regular basis, Justine, 35, has been the author of best-selling books, including the Weeknight Cookbook (some festive inspired recipes from which are over the page).

“I could never have imagined that MasterChef was going to be this incredible platform for me to create a new career,” she says. “Next year will be my 11th year of filming Everyday Gourmet and I’m just working on a new book.

“I still pinch myself at how lucky I have been, to be able to do what I truly love. Yes, being in the right place at the right time when the MasterChef phenomenon occurred did obviously play a role in my success, but there is no such thing as free lunch.

“I’ve always been a big believer in hard work, getting your hands dirty along the way and always being honest, grateful and committed to every opportunity that has fallen in my lap.

“Looking back 12 years, when I sitting at a desk attempting to sell security camera (I didn’t sell many!), daydreaming of the next dish I was going to cook when I got home … never would I have imagined that it would have become a reality and my new career.”

However, the price of such a busy and successful career has, at times, been high.

Justine once told chef and former MasterChef judge on his A Plate to Call Home podcast: “I’ve had two terrible break-ups over the past 10 years, and it all comes down to not being around because I’m always on the road.”

But it motivated her to find a much better work-life balance and Justine is now in a happy place with retired AFL player Brent Staker, with whom she lives in Brisbane (although Sydney is officially her home).

“Now I’m in a loving relationship and I remind myself that I do need to say no to things sometimes,” she told Gary Mehigan.

Justine and Brent, 36, were first pictured together on Instagram on March 14. Brent played football professionally for 13 years until his retirement in 2015. In June, the former West Coast Eagles and Brisbane Lions star took Justine to visit his relatives in Broken Hill, NSW.

Of course a good diet and dedicated vitamin regime (Justine is ambassador for Microgencis vitamins, stocked at Chemist Warehouse) have also supported finding a healthier balance amid juggling frequent travel around the country with an ever-changing schedule – such as flat-out filming and book development periods one week with long days on her feet, and then the “quieter” periods where its recipe-writing, sitting at the computer for long periods.

“I take whatever vitamins I feel my body needs at the time,” she says. “At present I’m taking Ultra Magnesium, Vitamin C and an all-round women’s multi-vitamin.

“There’s nothing worse than getting a cold or feeling unwell when travelling so I ensure I always pack premium vitamins in my suitcase. This is just to ensure I have the best chance to have a healthy and strong immune on the road.”

Justine’s love of good food and cooking was instilled early.

“From a young age I was drawn to the kitchen,” she recalls. “I was always so curious in the way a few simple ingredients can be transformed into such a scrumptious dish.

“My Mum is a fabulous cook and cooked for us all the time. Even though she and Dad both worked very busy full time jobs, they would still cook dinner 95 percent of the time for my two brothers and me. The only time I ever really experienced ‘delivery food’ was when I stayed with friends.

“It was also very important in our family to eat at the table, together and share one meal (if you didn’t like, you learnt to like it! Haha). I think we are all so close in my family because eating around a table every night gave us the opportunity to catch up properly, share a meal and just talk.

“Food also always evokes memory and keeps heritage alive. Mum is from France so the dishes she makes remind me of my grandmother (Meme) and I hope one day if I have children I can pass these recipes down and keep them alive. I feel the only way they will stay relevant is to cook them regularly, and that’s exactly what I do.

“So my recipes are designed for busy people who want inspiration for fast and easy recipes. They really showcase how to get the most out of your fridge, freezer and pantry to ensure you feel empowered in the kitchen, to be able to cook a great meal for yourself, family or partner any day of the week.”

With the festive season fast approaching, what’s Justine’s perfect Australian Christmas lunch? Should we be roasting a turkey?

“We haven’t roasted a turkey in our family for ages. I feel it’s sometimes not suited to the hot summer and, to be honest, it can sometimes be a bit underwhelming.

“I prefer to change it up every year, but there is always lots of fresh seafood and wonderful summer produce, like tomatoes and mangoes.

“One thing that is always a staple at every Schofield Christmas lunch is foie gras (goose or duck liver), a French specialty, usually served at aperitif with drinks). For Mum and I it’s non-negotiable!”

www.justineschofield.com.au
www.instagram.com/justineschofield/?hl=en

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Countless poets and writers have tried to put words to the experience of a panic attack— a sensation so overwhelming, many people mistake it for a heart attack, stroke, or other life-threatening crisis. Studies suggest that almost a third of us will experience at least one panic attack in our lives. So what exactly is a panic attack, and can we prevent them?
Cindy J. Aaronson investigates.

 

Too much screen time, too many video calls and too few boundaries make working from home hard for all of us. Podcast host and writer Morra Aarons-Mele shares honest advice on what you can learn from the introverts in your life about protecting your energy and your limits.

By LIV CRUMPTON

As a teen, my passion was to become a ballet dancer. A gruelling training regime alongside a demand for “that dancer’s physique” saw my body begging for nutrition, yearning for energy. It was certainly not sustained and my mind was chaotically consumed with uncertain and negative thoughts about food.

Years later I entered a career in fashion, yet another industry driven by body image, further fueling my cynical relationship with food. It became a perilous and unsustainable one.

Ten years ago, my beautiful Mum and Dad got their angel wings. Grief is as heart aching as it is humbling, and it brings with it a darkness that makes us take cherish our precious time here. It is often in certain darkness that we begin to truly see ourselves.

What I have taken from this is an enlightened respect and appreciation for the body that we have and how we can better nurture and appreciate her and all that she does for us.

In my late 20s, this enlightenment motivated a career and lifestyle change which lead me back to university, later earning Bachelor of Science in Nutrition and Dietetics. My heart-led mission is now helping others achieve an ongoing healthy and sustainable relationship with food that is the premise of a fulfilling and well-rounded lifestyle.

Irrespective of health concerns, a healthy approach to nutrition cannot be healthy without first having a positive food relationship. It is a harmony of education and intuition, one that is balanced (and not always clean), one that has room for your favorite foods, even they are a “feared” food. One that sets aside food guilt and allows you to eat foods that make you feel good all the time, no matter what that food may be.

This general approach to nutrition I nurture in my practice can be an effortless transition for some. For many is takes time and plenty of self-reflection. However, once they are “there” there’s no looking back.

A healthy approach to nutrition cannot be healthy without first having a positive food relationship… one that is balanced (and not always clean), one that has room for your favorite foods

One feared food group I commonly see are carbohydrates, and not even the processed kind. I am witness to fear of the fibre rich wholegrains and nutrient dense vegetables and fruit.

Carbohydrates are not the devil. When eaten the right way they are our primary source of energy for brain and muscle function and are integral for hormone balance. Furthermore, complex carbohydrates are primary to feed and seed healthy gut real-estate. For this reason, you should know that with 90 percent of serotonin made in your gut, when there is an imbalance of bad microbiome, so too is a low production of this soothing and uplifting hormone.

To sustain energy and support weight management, it is best to eat carbohydrates that allow the body to absorb glucose in a slow and sustainable way. This is just one reason why complex carbohydrates are essential with every meal, and the simple/processed variety are a treat. Your refined carbohydrate of choice may be lower in ‘calories’, however it will peak and trough your blood glucose, leaving you feeling constantly starving yet contribute to steady weight gain, low mood and depleted energy. This being one example of when a calorie is not just a calorie.

FIBRE
Fibre keeps our digestion flowing, balances blood sugar, lowers cholesterol and helps clear excess/synthetic hormones, toxins and fats.

Foods from the earth both provide and support the growth of beneficial bacteria and builds short chain fatty acids which are potent anti-inflammatory compounds. Fibre also provides your gut with prebiotic’s which feed your probiotics. Prebiotics are a food first approach, meaning your nutritional approach is essential, even if you are supplementing with a probiotic.

You should aim for 30-40g of fibre a day through wholegrains, pulses, beans, lentils, dark leafy greens, fruits, nuts, flaxseeds, chia seeds and psyllium husks. This looks something like: one tablespoon of chia seeds, one cup of mixed wholegrains, one cup of pulses, four cups of mixed salad and/or vegetables spread over the day.

VEGETABLES
Vegetables are a rich source of folate, fibre, vitamin C, potassium and magnesium (among so much more), all while providing a wide of phytonutrients that are the cornerstone of anti-oxidant and anti-inflammatory power. Eating a varied and colourful array daily is mother nature’s multivitamin.

Greens with every meal. Greens are high in nutrients and fibre and lower in starchy carbohydrates, meaning they will keep you fuller for longer.

Starchy vegetables, such as potato, corn, carrots and sweet potato allow a rise in blood sugar causing a release of insulin, a hormone that prompts cells to utilise calories from food as sustainable energy to last the day. Furthermore, resistant starch feeds short chain fatty acids which keep our gut barrier in-tact, reduce inflammation, satisfy and control appetite.

FRUIT
There is absolutely no reason to exclude starchy fruits from your diet. As you have read, starch should not be feared when eaten the right way. This is another example of when a calorie is not just a calorie. 2 serves of fruit per day will provide you with the nutrients and energy your body needs. A processed “low carb” energy bar will not.

GLUTEN
Gluten is a “sometimes” food; a protein (gliadin) found in grains which commonly make up products such as bread, cereal, cakes, biscuits, pasta, crackers and cakes. Gluten is also hidden in gravies, packet soups, sausages, sauces and marinades.

Even without a known gluten intolerance, frequent consumption of gluten can be problematic over time. This glue-like protein has the ability to stick to the walls of the intestine, sending inflammatory markers to your gut, compromising intestinal wall integrity. When this damage occurs, particles of gluten, essential nutrients and bad bacteria escape, compromising the gut, immune system and overall wellbeing.

SEASONAL AND ORGANIC
Eating seasonal is best for nutritional content and dollar value. Buying local-grown produce will also hold a higher nutritional value, as well as support local farmers and community. Many small farmers can’t afford the expensive organic certification yet are just as passionate about their produce as they are the environment and our precious ecosystem. www.livnutritious.com.au or
follow Liv on Instagram @livnutritious.

Liv’s recipe for Spiced Rhubarb Breakfast Crumble is available on her website. “Did you know that buckwheat, despite its name, is not actually wheat, and is thus gluten free?” she says. “Due to its high mineral and antioxidant content, this nutty tasting grain is a worthy inclusion into your pantry essentials. I’ll be honest: it doesn’t always taste amazing but it truly does here, I assure you.”

 

 

Olivia (Liv) Crumpton has a Bachelor of Science in nutrition and dietetics, with a clinic on Sydney’s northern beaches. Her approach with clients is bespoke according to their individual circumstances and needs, and based first and foremost on judgment-free understanding. She takes a scientific and holistic approach that harnesses the combined power of nutrition, smart eating strategies and exercise, working with clients to create the changes they desire and build a healthy relationship with food to guide them to wellness.

 

Stress, home and/or job loss, money worries, boredom, loneliness, “cabin fever” as a result of lockdown and social distancing restrictions, uncertainty about the future … any of these factors, not to mention several combined, have provided a perfect storm during the COVID crisis for escalating consumption of alcohol.

And Australians are drinking alcohol, a depressant drug, more frequently during the pandemic than before, a report from The Australian National University (ANU) has shown. Once a social lubricant, it seems for some alcohol is now being used as a means of dealing with the fact we can’t be social much at all; at least as much as they’ve been used to.

The study focuses on self-reported drinking frequency and level of alcohol consumption, comparing it with consumption before COVID. It found drinking was “slightly higher for males” and “substantially higher for females”, according to co-author Professor Nicholas Biddle, from the ANU Centre for Social Research and Methods.

“For males, a strong predictor for increased drinking was because of a loss of job or decline in working hours. Boredom was their second-biggest motivating factor. For females, a strong predictor for increased drinking was having a child-caring role,”
he said. “For both sexes, but particularly males, psychological distress was a key driver.”

The main reason overall given for an increase in drinking, for both males and females, was spending more time at home.

Try to make as many decisions around alcohol as you can in advance – what and how much you’ll have. Avoid the temptation to order out of habit or social norms, and love what it is you drink. If you don’t love it, don’t drink it.

What is perhaps more troubling though, is that the increase in the frequency of alcohol consumption was much higher among those males and females who when asked prior to the spread of COVID-19 said that they drank relatively frequently,” Professor Biddle said.

With the approaching festive season, and more “excuses” to imbibe, people worried about how much they are consuming might consider the practice of “mindful drinking” if they don’t want to give up altogether.

Mindful drinking is the practice of being aware of why and how much alcohol you drink – for instance, pausing before each new drink to ask yourself whether it supports you – and may help people avoid binge drinking. It’s about changing the conversation with yourself.

Another principle is to try to make as many decisions around alcohol as you can in advance – what and how much you’ll drink. Also to make your own choices when drinking in a social situation. In a group, it’s often easy to say, “I’ll have what they’re having.” Avoid the temptation to order alcohol out of habit or social norms, and love what it is you decide to you drink. If you don’t love it, don’t drink it.

The concept was popularised by CLUB SÖDA, an alcohol-free social club that brings together people interested in intentionally cutting back on their alcohol consumption.

It often leads to healthier relationships with alcohol and less consumption. However, mindful drinking is not for people with alcohol use issues, where abstinence and seeking support is recommended.

“Alcohol, like any other drug, can be harmful. In fact, alcohol is the most widely used psychoactive drug in Australia and one of the most harmful: alcohol causes more chronic diseases and is linked to more deaths than many illicit drugs,” according to the Australian Drug and Alcohol Foundation (ADF), which for more than 60 years has worked to inspire positive change and deliver evidence-based approaches to minimise alcohol and drug harm.

According to the ADF, 4186+ Australians every year die from alcohol-related injuries, illness and accidents, and 144,000 are hospitalised.

The cost to the community from alcohol-related harm is estimated to exceed $15.3 billion.

While there is no “safe” level of drinking, the National Health and Medical Research Council (NHMRC) recommends that:

• Children and young people under the age of 18 years avoid alcohol altogether; also women who are pregnant, planning a pregnancy or breastfeeding

• Adults drink no more than 10 standard drinks per week and no more than four standard drinks on any day to reduce the lifetime risk of alcohol-related disease, injury and dysfunction. These include risk of bowel, breast, throat and mouth cancer, liver and cardiovascular disease, stroke, mental health disorders, falls/accidental injuries, motor vehicle accidents, alcohol poisoning and sexual dysfunction, such as difficulty achieving or maintaining and erection.

ADF’s TIPS FOR MINIMISING HARM FROM ALCOHOL

• Drink water or other non-alcohol beverages between alcoholic drinks

• Avoid drinking in rounds with friends, as you may end up drinking more than planned

• Order smaller serves of beer, cider and spirits rather than pints or double serves

• Don’t allow others to top up your glass if you’re sharing a bottle of wine, as you may lose track of how much you consume

• Avoid high-alcohol content beverages, such as stronger beers or wines, and spirits

• Eat some food before and while drinking, to slow your drinking pace and slow the absorption of alcohol

• Occupy yourself while drinking to reduce the amount you’re consuming: play pool, sing karaoke, dance, talk to friends

• Avoid combining alcohol with other drugs, including pharmaceutical and illicit drugs

• Consuming alcohol with other depressant drugs such as benzodiazepines, GHB, ketamine or opioids can increase the risk of overdose and cause loss of consciousness, nausea and vomiting. Combining it with stimulants such as cocaine, amphetamines or MDMA can also be dangerous, as both alcohol and stimulants can cause dehydration. Further, some stimulants may mask the effects of alcohol, leading people to drink more.

www.adf.org.au
www.nhmrc.gov.au

With the impacts of so many people working from home and in isolation, technologies such as telehealth are helping to provide better access to healthcare for everyone, as well as revolutionising the way we capture and use data to support clinicians being able to help their patients, and track their progress.

Physiotherapy is one area of health care that is now able to assist most people via Virtual Reality technology to get better, or to undertake a rehabilitation program, at home.

XRHealth is a company that has recently made revolutionary breakthroughs that have made having to do physiotherapy as much fun as it can be, which in turn leads to faster results, because most of us are more likely to keep up our exercise schedule if we enjoy doing it.

“Virtual Reality (VR) treatment delivers a smarter and more enjoyable recovery, exercising your stiff and sore joints, or restarting that injury rehab program is now easy and can be quite entertaining,” says says XRHealth’s Director of Operations in Australia, Esme Naidoo.

“We are really excited to launch our first Australian clinic, which offers fun and engaging physiotherapy via telehealth and VR technology.

“This is how the system works: after an online consultation, all patients receive a tailored treatment plan and access to their own healthcare portal which displays data to better inform them of their condition and symptoms. We combine the application of digital health with personal consultation to offer our XRHealth patients the best chance of recovery.”

Esme says that by using XRHealth’s Therapeutic Goods Administration (TGA)-registered medical device technology, patients can be treated for a wide range of physical conditions in their comfort of their own surroundings, including whiplash, shoulder, neck and spinal arthritis, bursitis, rotator cuff tendinopathy, frozen shoulder, hip and knee injuries, and postural problems.

XR Health’s technology can also offer treatment for a range of other conditions such as ADHD, Autism Spectrum Disorder, stroke rehabilitation, and cerebral Palsy.

While the launch in Australia is focused on physiotherapy, the company is in the process of expanding their offering to include mental health, occupational therapy, cognitive therapy and more.

www.xrhealth.com.au

Curled up on the couch or hunched over the kitchen or dining table working away for hours on a laptop – sound familiar? Our homes generally aren’t designed to be ergonomically correct working conditions – and using household furniture as ad hoc “work stations” can wreak havoc on the body.

A phrase coined in the early days of smart phones and laptops, “tech neck” refers to the condition of cervical kyphosis – an over-pronounced slouch due to spending hours hunching over devices, associated with neck and back pain and poor posture.

But with many of us now working from home in the age of COVID, or at least more often, bodywork professionals are reporting a significant increase in the number of cases they’re seeing.

“Being in an aligned posture – ribs stacked right over your pelvis and your head stacked right over your ribs – and breathing diaphragmatically are key.”

The condition is caused by repeatedly craning the head down and forward to look at a screen, applying excess pressure – up to 20kg – on bones and muscle meant to handle only an average 5kg (the head’s weight at neutral). It can feel like a strain at the neck, stiffness in the shoulders, might result in headaches, and can do worse damage to the spine over time.

“In general, it affects the upper limb – that is, from the neck to the waist,” says Gabrielle Street, physiotherapist and Clinical Partnerships Manager at XR Health.

Gabrielle says even if we’re not set up in ideal ergonomic conditions, the main thing is to be looking at devices from eye level.

Whether sitting, or upright at a standing desk while working, being in an aligned posture – ribs stacked right over your pelvis and your head stacked right over your ribs – and breathing diaphragmatically are key. Improper posture causes the head, shoulders, and middle back to pull forward, which triggers the muscles in that area to try to pull them back into alignment.

Shallow breathing is another potential trigger for neck discomfort. People, especially when they’re stressed, who tend to be chest breathers, or shallow breathers, rely on their accessory breathing muscles, like the upper trapezius muscles and pectoral muscles, rather than the diaphragm (which allows deep belly breaths).

Jaw issues can also be a cause (see story over the page) and may need dental treatment to resolve.

Stretching plays an important role in preventing or alleviating muscle soreness and stiffness, says Gabrielle.

Gabrielle recommends daily neck stretches: Lower your chin toward your chest and hold for 15-30 seconds. Relax, and slowly lift your head back up. Tilt your chin up toward the ceiling and bring the base of your skull toward your back. Hold for 10 seconds, then return to the start position. Then stretch the neck to the right and then left, holding in each position for 15-30 seconds. The stretches can de done either seated or standing.

You will feel some tension in the neck muscles but you shouldn’t have pain. If you do, stop right away. You may need to see a doctor, physiotherapist or other qualified bodywork practitioner to understand what might be causing that neck discomfort.

As far as the beauty space goes, “tech neck” has come to mean a tendency to fine lines forming just under the chin and neck from poor posture. Wrinkles set in faster with repeated motions and movements, so if you are regularly staring down at your phone or laptop, you’re increasing the likeliness of them forming.

Cosmetic doctors around the world are reporting an increase in patients seeking treatment – not for their posture or neck pain, but for issues like generally sagging, tired skin, jowling around the jawline, and creases and stress lines around the neck, leading thousands to an upsurge in treatments such as with laser and ultrasound devices or surgical help.

Personal trainer, reality star and model Brooke Jowett freely admits that, during her first season of Australian Survivor in 2016, “I was quite young and a little lost. I wasn’t sure which career path I wanted to head down or what I was truly passionate about.

“After nearly two months of pushing my mind and body in brutal challenges, I realised that my passion was in fitness and motivation. As soon as I got home from the island, I enrolled in a course to become a personal trainer and that’s where it all started.”

After failing to beat David Genat in the Immunity Challenge on Day 47, she was finally voted out in a unanimous 3-1 vote, finishing fourth overall.

Like many of us who’ve found our lives turned upside down and inside out by COVID-imposed limitations, there have been huge challenges to mental wellbeing by being physically restricted. Regular exercise not only has myriad benefits for the body but the mind. Yet the prospect can feel daunting.

Brooke, 23, most recently Brooke took up the role of Master HIIT (high interval intensive training) Trainer for the hugely popular Keep It Cleaner workout program and app. And with appearances on Australian Survivor, Australian Survivor:
All Stars, The Project, Family Feud, Studio Ten and Have You Been Paying Attention, she has proved to be a popular guest and engaging personality.

She offers this advice to anyone overwhelmed by the idea of getting into a routine: “Without sounding too cliched, the hardest part about fitness is getting started.

“I always suggest to my clients to build their workouts into their routine so it is scheduled for first thing in the morning. By doing this, there are less interruptions or opportunities for `life’ to get in the way.

“This doesn’t always work for everyone so I suggest finding a time that suits you and writing it down in your diary or putting reminders in your phone for each session. If there are days when you are really not feeling it, head out for a long walk instead. Any movement is better than no movement at all.

‘Exercise shouldn’t be a punishment. There should always be an element of joy in your workouts. Whether it’s the type of exercise you’re doing (eg. HIIT, boxing or walking), or the type of music you have playing, I recommend trying everything and finding out what brings you the most joy. I promise that once you find your groove, you won’t look back!”

Recently, Brooke was asked to be Keep It Cleaner app’s HIIT (high interval intensive training) Master Trainer.

“It was one of the most exciting days in my career to date,” she says. The chief marketing officer (CMO), Michelle Battersby sent me an email off the back of an episode of All Stars Survivor.

“She saw my job title listed on TV as `fitness professional’ and wanted to know if it was of interest to me. Obviously, I jumped to the opportunity. The response of the KIC community to my workouts have been so positive.

“I am constantly getting tagged in photos and messages post workout and it makes me so happy to see the beaming pride in everyone’s faces once they finish one of my classes.”

WHAT IS HIIT

Runners have used interval training for more than 100 years, alternating between sprints and jogging to improve their endurance. But HIIT didn’t really go mainstream until about a decade ago, when exercise physiologists started to come out with study after study demonstrating that intervals could deliver the biggest health improvement for your exercise time.

Recently, fitness professionals voted HIIT one of the top fitness trends for 2020 in a survey by the American College of Sports Medicine.

HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise. At fitness studios and online, these workouts often mix aerobic and resistance training.

For example, you’d jog for 10 minutes to warm up, then do four four-minute intervals of faster running, with three three-minute intervals of moderate jogging or brisk walking in between, and a five-minute cool down at the end. And you can substitute jogging with other aerobic exercises, such as cycling or swimming. The whole routine should take 40 minutes.

Researchers still haven’t figured out exactly why HIIT works to improve aerobic fitness more than continuous types of exercise. But one key hypothesis has to do with the heart’s ability to pump blood.

DRESSED FOR ACTION

Brooke has created her own activewear range, JRSY.

“It was created with the aim to keep people feeling great while also reducing pollution and preserving our oceans for future generations,” she says. “Each JRSY piece has been created using sustainable fabrics.

“Our tights, bras and shorts are made with recycled polyester (RPET). This fabric is created by breaking down plastic bottles that may have ended up in landfill or marine environment and turning these bottles into a super soft yarn. Our jumpers are made with a 100 percent organic cotton and recycled polyester mix – they are so incredibly snuggly!

“The earthy colours I have chosen for my range are thoseI know won’t go out of fashion as the seasons change. I made this conscious decision in order to reduce mindless consumerism and to take away the need to constantly update your wardrobe.

“JRSY is for every body. The designs are flattering for any age, shape or size. It makes me so happy to see such diversity in the people who have been buying and sharing my range.

“I have wanted to create my own activewear label for years, however, part of me felt guilty for contributing to the mass production and great amount of waste that stems from our fashion industry.

“It wasn’t until last year, that I decided there was a way to combat this dilemma and that was to create a sustainable activewear range and to provide people with a more mindful option when selecting their activewear.”

Instagram: @brookejowett

JRSY Instagram: @jrsylabel

www.jrsy.com.au

BY CASSIE CAMERON

Are you feeling frustrated or held back in life, or continue to end up in the same unwanted situations, repeating the same self-limiting or self-sabotaging behaviours?

Well, there is a simple and effective way to break free of your subconscious chains and torments: Psych-K. Based on years of brain dominance research, neuroscience, epigenetics and borrowing from elements of energy psychology and kinesiology, it is often described as a spiritual process with psychological benefits.

By using muscle testing to communicate with the subconscious mind, Psych-K uses a series of specific processes and postures which create a receptive “whole-brain” state. This allows a shift to take place deep within the subconscious, which is responsible for 95 percent of our default automatic behaviours and processing capacity.

“Civilisation, as we know it, is in the process of making a monumental shift in human consciousness of which we are all playing a part, consciously”

Award-winning stem-ell biologist and Psych-K advocate Dr Bruce Lipton, Ph.D. likens the subconscious mind to a tape player that is only able to play back what it learns, and that 95-99 percent of what is being played was “recorded” before we reach the age of 8. With up to 70 percent of these programs being unhelpful, limiting or negative he explains how Psych-K works to push the record button on the tape player to change a belief you have had your entire life in less than 15 minutes.

American Robert Williams, a former corporate executive originator, who then studied for degrees in philosophy and counselling and founded Psych-K more than 30 years ago, once described it thus:

“Civilisation, as we know it, is in the process of making a monumental shift in human consciousness of which we are all playing a part, consciously and subconsciously. Every aspect of our lives, both personal and professional, is being profoundly affected.

“Using Psych-K, you can help to positively direct this change. It allows you to quickly and painlessly change subconscious beliefs that are limiting the full expression of your potential in life, as a spiritual being having a human experience. This includes your mental, emotional, physical, and spiritual wellbeing.

“When you rewrite the software of your mind, you change the printout of your life … and the world!

“For people who have physical health challenges, it is a way to complement standard medical treatment by helping to activate the body’s natural self-healing properties.

“Overall, PSYCH-K helps individuals to consciously and subconsciously re-perceive themselves, their circumstances, and their personal potential, in order to lead a happier and more satisfying life.”

There are three primary ways in which we Psych-K can be used:

• Releasing limiting subconscious beliefs that sabotage our conscious goals

• Amplifying our potential to manifest our goals and desired reality for our health, relationships, self-esteem, career, finances and much more

• Releasing subconscious stress, trauma and negative responses to past and present events, people and triggers

What Psych-K can help with:

• Addictions and unwanted behaviour patterns

• Stress and negative reactions to particular things

• Fears and phobias

• Relationships

• Achieving goals faster in any area of life, whether it’s health, business, wealth etc.

• Spiritual and personal growth

As well as a Psych-K facilitator, I’m a certified meditation teacher, entrepreneur and founder of wellbeing platform Mind High Club. Along with my experience running a start-up in the health retail industry, managing complex tech projects, and various aspects of marketing, my lengthy career as an international model has helped me to cultivate the invaluable skills of leadership, resilience and an ability to adapt to rapid change.

I also hold a bachelor’s degree in Communications from Auckland University of Technology and am a certified Reiki practitioner.

Mind High Club was born out of my own experiences with overwork, stress and burnout, which led to a profound transformation and exploration of my inner world and a vision to empower other people to do the same. It is a personal growth and wellbeing app coming soon that connects people with transformation coaches, personal growth and wellbeing experts, practitioners, healers and a like-minded community.

Our mission is to empower personal growth and wellbeing experts to reach more people to change more lives, so we can all be the change we wish to see in the world.

When we launch early in 2021, seekers will have the opportunity to connect directly for 1:1 sessions with the world’s best personal growth and wellbeing experts, through being matched with them depending on their specific goals, needs, preferences and personalities. It’s like a dating app but finding your perfect coach!

I’ve learned through direct experience that it’s incredibly important to prioritise your own personal growth and wellbeing above all else, because permeates into every area of your life and what will be drives your sustainable success.

Psych-K was something that found me at the right time on my life journey. I had already progressed to a good point personally and professionally due to my meditation practices and a lot of other growth and transformation techniques. Psych-K was simply the next step.

I first trained in it just as a tool to use myself and to benefit the way I operated in my business. But after witnessing the profound transformation in both myself and others, I quickly realised that it was so life changing I was compelled to use it in coaching.

One of my business colleagues recommended it to me as a powerful tool to add to my kit. I knew instantly it was for me. It is a powerful method heavily endorsed by Dr Bruce Lipton, who is a leader in the epigenetics movement. He has some incredibly profound and empowering research, showing that we have more power over our mental and physical state than we think.

Psych-K can be explained in many different ways and has many applications, so the way I explain it depends on the person asking. To put it simply, it’s for anyone who has a desire for growth in their lives and is ready to empower themselves to the next level.

The process needs to be carried out with a certified facilitator and is best to be experienced first-hand. What a normal session looks like is first asking a series of questions to identify the root of a particular issue or behaviour, then using
muscle-testing (a method used my medical practitioners, naturopaths, kinesiologists and the like) to communicate with the subconscious mind. Then a specific set of processes and postures to quickly and effectively shift the subconscious belief or stress response in a matter of minutes.

It’s truly that simple. Then, we decide on some conscious actions that need to take place to activate the new subconscious potential into conscious reality.

There are so many self-limiting and sabotaging beliefs I see in people who seek help, but some common ones are:

• Unresolved stress, conflict or trauma

• Fear of success or failure/fear of the future

• Low self-worth or self confidence

• Lack of clarity on purpose and direction

• Relationship issues

• Business challenges

Essentially, any belief that is not supportive of growth and evolution is considered a limiting belief. To the subconscious, you’re either safe or you’re not. You’re either happy or you’re not. You either believe you are a good person or a bad person. There’s only two sides of that coin.

Bruce Lipton, the award-winning stem cell biologist I mentioned, speaks about this in his book The Biology of Belief. He coins it “growth mode” or “protection mode”.

On a cellular level, we simply cannot exist in growth or protection at the same time. Thought is a stimulus that can either be for growth or protection. Growth refers to positive, supportive beliefs, and protection refers to negative, limiting beliefs and fears.

I work with clients who are ready to experience a powerful shift in their life. In my 4-session Lasting Transformation Package, I work with people one on one using Psych-K to dissolve stress, overcome challenges, let go of what’s holding them back and step into their highest potential.

Sessions are carried out remotely via Zoom. Very limited spots available for December and January and filling up fast.
Get in touch via psychk@cassiecameron.com.au to learn more and reserve your spot.

Book an individual Psych-K Impact session here: https://app.acuityscheduling.com/schedule.php?owner= 18264030&owner=18264030&appointmentType=11451704

About Cassie Cameron:

Reserve your spot for the 4-Session Lasting Transformation Package here:
https://app.acuityscheduling.com/catalog.php?owner=18264030&category=Cassie+Cameron

@cassie_cameron_ on Instagram: www.instagram.com/cassie_cameron_/?hl=en

Mind High Club on Instagram: www.instagram.com/mindhighclub/