Health & Nutrition

When it comes to bone health, calcium is the first nutrient that comes to mind—and for good reason. It’s the most abundant mineral in the body, with 99% of it stored in our bones and teeth. However, it isn’t just important for keeping your bones strong. It also plays a vital part in nerve function, muscle contraction, blood clotting, and heart rhythms. Your body controls how much is in your bloodstream because it’s so important a mineral. That’s where blood and urine tests come in—they can reveal important clues not just about your calcium levels, but about your bone health, too. Why calcium balance matters Your body constantly works to maintain the right amount of calcium in your blood. This delicate balance depends on several factors: How much you eat in food or supplements affects levels How well your intestines absorb it Your phosphate levels Hormones such as parathyroid hormone (PTH), estrogen, and calcitonin If your blood calcium drops too low, your body “borrows” it from your bones to keep things stable. Over time, this can lead to bone loss. On the flip side, if the levels in your blood are too high, your body needs to get rid of the excess—either by storing it in bones, flushing it out in urine, or even depositing it in soft tissues, which can lead to health issues. What’s a normal blood calcium level? A blood calcium test is usually part of a standard metabolic panel. It gives a snapshot of how much calcium is currently circulating in your bloodstream. Normal blood levels vary according to where you get the tests done. Usually there is a range next to your result under the date you had the test. There is a low and high level of the range. Obviously if you are close to the lower or higher level if your lifestyle and eating patterns continue you will soon be either over or under the range. This is why it is important for your natural health practitioner to also see your blood tests so they can advise you about your eating and lifestyle habits to get healthy and stay healthy. So, if your results are regularly not correct don’t brush it off. It’s worth a closer look. Why a 24-Hour urine calcium test matters While a blood test shows how much calcium is in your bloodstream, a 24-hour urine calcium test shows how much your body is excreting. This can tell you if your body is losing calcium at an abnormal rate—possibly even pulling it from your bones. Here’s how the test works: Your doctor gives you a special container. You collect all your urine over a 24-hour period. The sample is returned to the lab for analysis. Before the test, you’ll be asked to avoid things like calcium supplements, alcohol, and heavy exercise for 24–48 hours. What’s a normal range for urine calcium? The test shows if you are not absorbing calcium well, or your kidneys may be conserving it too much. Or you may be losing too much calcium, possibly due to bone breakdown. High urine calcium—what it could mean Excess calcium in your urine is called hypercalciuria. It could indicate several underlying issues: Hyperparathyroidism (overactive parathyroid glands) Too much in your diet or supplements High levels of vitamin D Kidney dysfunction Certain medications (like diuretics or corticosteroids) Certain cancers or other systemic conditions Low urine calcium—what it could mean On the flip side, low calcium in the urine may suggest: Poor calcium absorption from your diet Kidney problems that prevent excretion Low parathyroid hormone (hypoparathyroidism) Low vitamin D levels All of these conditions affect how calcium is processed in your body and could impact bone health. What you can do about this? Calcium blood and urine tests are powerful tools, but they’re not definitive on their own. Think of them as the beginning of a deeper conversation about your health. If your levels are too high or too low, don’t settle for vague answers like “Let’s just monitor it.” Ask your doctor what could be causing this? Is this related to my bones or something else? Should we repeat the test or run additional labs? Taking a proactive role in your health means asking questions and seeking clarity. If you’re told your calcium levels are “a little off,” it may be tempting to ignore it but small changes in calcium can be the early warning signs of bone loss or more serious conditions. The earlier you investigate, the more options you have for prevention and treatment.  Protecting your bones for the long haul Understanding your calcium lab results help you make smarter choices—whether it’s modifying your diet, adjusting supplements, or exploring treatment for an underlying condition. Strong bones start with good information, and that starts with you. If you’re unsure where to begin, that’s okay. Talk with your natural therapist or seek a second opinion if necessary, and keep learning about what your body is telling you. The more informed you are, the better you can advocate for your health—and your bones will thank you for it. Also remember that calcium affects your teeth. If you want to know more about how to care for your teeth and dental health go to my article at https://www.wellbeing.com.au/body/health/dental-health-is-an-important-part-of-your-wellbeing.html This clinic at www.stressfreehealthmanagement.com specialises in getting you healthy and keeping you healthy. We are in the wellness industry so it’s not just about helping you when you get sick. It’s about helping you stay healthy so you don’t get sick. That is what real natural healthcare is about. So, contact your naturopath, nutritionist or therapist today to see how your health can improve. Read More

My chicken and vegetable soup is legendary among my clients and their families, not just because it’s packed with nutrients but because it’s one of those recipes that brings hungry bellies to the table with smiles. I’d love to let you in to a little secret: the magic of this soup isn’t just in its ingredients (though they’re rather supercharged). It’s in how it transforms your kitchen into a hub of warmth and connection. The gentle simmer of the stock, the aromatic herbs and the rainbow of vegetables create an invitation that’s hard to resist. What makes this soup a family favourite? First, it’s incredibly versatile. I often tell parents that this recipe is their secret weapon for sneaking extra vegetables into their children’s bowls. The slow-simmered organic chicken creates a flavoursome base without needing vegetables to take centre stage. While the ingredient list might look long, the method is wonderfully straightforward. Let time do the work for you. Sauté your aromatics, add your chicken and stock and let it bubble away while you do other things around the house. You might even like to put your feet up! From a nutritional perspective, this soup is a healthy way to add macro and micronutrients into your meals. The organic chicken provides good-quality protein essential for growing bodies and maintaining energy levels. The rainbow of vegetables delivers a spectrum of vitamins and antioxidants that support everything from immune function to skin health. I’m often asked why I include turmeric in the recipe. This golden spice, combined with the black pepper in the seasoning, creates a powerful anti-inflammatory duo that supports overall wellness. Thyme and rosemary are traditional digestive aids that help make this soup flavourful and gentle on sensitive tummies. As a busy mum myself, I understand the importance of having nourishing meals ready to go. This soup freezes beautifully, making it perfect for those hectic weeknight suppers or last-minute lunch emergencies. I always recommend making a double batch — one for now and one for later. The recipe is also incredibly adaptable. Don’t feel bound by the specific vegetables. Use what’s fresh, in season or what your family enjoys. The base recipe is forgiving and welcomes substitutions. Got extra zucchinis? Add them in. Prefer sweet potato? Swap it for the pumpkin. Make it work for your family’s tastes and needs. What sets this soup apart from shop-bought versions is the quality of ingredients and the slow- cooking process. The gentle simmering extracts maximum nutrients from the bones and vegetables, creating a stock that’s both delicious and deeply nourishing. It’s the kind of meal that supports gut health, immune function and overall vitality, and no one has to know it’s “healthy”. Involve children in the preparation process. Let them help wash vegetables, pull kale leaves off stems or stir the pot (with supervision, of course). When children participate in cooking, they’re more likely to try new ingredients and develop a positive relationship with nutritious foods. This soup is the reset button after a busy day. It’s a hug in a bowl and a way to show love through food. Chicken & Vegetable Soup for the Whole Family Serves: 5–6 1 brown onion, diced 2 garlic cloves, diced 1 leek, diced 2 tbsp olive oil 1 tbsp thyme, divided 1 tbsp rosemary, divided 1⁄2 tsp turmeric 1 whole chicken (organic is preferable) 2L vegetable stock Sea salt & pepper 4 carrots, diced 1⁄2 butternut pumpkin, diced 1 parsnip, diced 1 whole cauliflower, chopped 1 swede, diced 1⁄2 broccoli, chopped 4 leaves of kale, chopped Seasoning & herbs (chilli flakes optional) Sauté the onion, garlic and leek in olive oil until translucent in a deep stock pot. Add half the herbs and the turmeric and stir. Once sautéed, place the whole chicken in and stir the onion mixture over the chicken. Then add the stock until it covers the chicken and stir. Next, add the remaining thyme and rosemary, salt and pepper and stir. Bring the chicken to a boil and let boil for 15 mins, then turn down the heat and simmer for 90 mins. After 90 mins, remove the chicken. Shred the meat and discard the bones. Return the shredded chicken and add vegetables, apart from the broccoli and kale, to the stockpot. Simmer for 30 mins, then add the kale and broccoli and simmer for 15 mins. Top with fresh herbs, serve and enjoy. Article featured in WellBeing Magazine 217 Read More

Along with vitamins B12 and B6, folic acid is a major regulator of the DNA methylation processes in the body. Food sources include green leafy vegetables (folate is derived from the Latin for foliage), chickpeas, liver, fortified breads and cereals, and brewer’s yeast. Folate deficiency is considered one of the most common vitamin deficiencies in humans. Studies have also shown that a zinc deficiency can reduce the body’s efficiency in metabolising folate, as well as cause lower plasma folate and decreased folate in the liver. In the 1960s, the discovery was made that folic acid was important in the prevention of neural tube defects in babies. In the ‘70s and ‘80s, it was shown to be a critical nutrient in the prevention of cervical dysplasia. Following this was the discovery that folic acid was essential for preventing atherosclerosis associated with increased homocysteine. Since then, a deficiency has also been linked to an increased risk of various cancers, including colorectal cancer. Therapeutic uses Pregnancy & neural tube defects Folic acid is important because supplementation around the time of conception has been shown to lower the risk of babies being born with a neural tube defect such as spina bifida. This is an increasing issue with multiple births. Hypomethylation & hypermethylation Methylation is a critical metabolic process that occurs mainly in the liver and the gut. It involves modification of DNA in the regulation of gene expression. Undermethylation can result in increased inflammation and sensitivity to carcinogens, resulting in the tumour initiation process. Hypermethylation, on the other hand, can result in the suppression of the activity of tumour suppressor genes, thus increasing the progression of cancers. Bioavailable forms of folate may better support methylation metabolism. Defects in the methylation process can occur from deficiency but also from a genetic abnormality of the methylenetetrahydrofolate reductase gene (MTHFR), leading to high homocysteine levels, which are in turn implicated in vascular thromboembolism, coronary artery disease (atherosclerosis), cataracts and cancer initiation (ie colorectal cancer). Two large research cohort studies were conducted on 72,348 women in 1990–2010 and 44,504 men in 1986–2010. Plasma homocysteine and the link between diet and risk of peripheral artery disease (PAD) was examined. High homocysteine and low folic acid levels were associated, and dietary folate intake was inversely linked with risk of PAD in men but not in women. Another study showed that elevated homocysteine levels were an independent risk factor for vascular disease and that low levels of folic acid (with vitamins B6 and B12) were critical in the regulation of homocysteine metabolism, deficiencies increasing the risk of myocardial infarction. Folic acid & cognitive function Folic acid in conjunction with vitamin B12 has been shown to lift cognitive function and reduce depression in the elderly and younger people. A deficiency can manifest as apathy, irritability, restless leg syndrome and a slowing of mental processes. Digestive system Folate deficiency worsens the breakdown of the gut lining, leading to inflammation, diarrhoea, ulcers, colitis, poor absorption and further deficiencies. Cracks in the corners of the mouth and a swollen tongue are other symptoms. Haematological Low folic acid and vitamin B12 lead to pernicious anaemia, along with low white cells and natural killer cells (increased risk of infection), as well as low platelets (increased risk of bleeding). Drug-nutrient interactions Folate levels may be reduced by anticonvulsant medication for epilepsy (and supplementation may in turn reduce the effectiveness of the medication); oestrogens and the contraceptive pill; sulfasalazine and cholestyramine (reduce absorption); and methotrexate and similar drugs are antagonistic, so supplementing folic acid will reduce side effects. Folic acid for all? While folic acid deficiency is very common, fortifying foods with this nutrient has raised issues that need to be considered. A high level of folic acid and low B12 in older people has been associated with increased risk of cognitive impairment and anaemia. In pregnant women, high levels have resulted in increased risk of insulin resistance and obesity in their children. Folate has a dual effect on cancer: protecting against cancer initiation but increasing the progression and growth of precancerous cells. The research is therefore suggesting that a high folic acid intake may be harmful for some people. As our understanding of genetics and personalised nutrition grows, the conversation around folate is evolving, especially in relation to mental health, detoxification and hormone balance. References available on request. Article Featured in WellBeing Magazine 217 Read More

Just 25 minutes of this HIIT workout can boost strength, mood and focus—making it the perfect workout for a busy, wellness-focused lifestyle. Finding an effective and efficient workout routine can be a challenge, especially with a busy work-family life. This is where high-intensity interval training (HIIT) makes its compelling case. With workouts lasting merely 25 minutes, HIIT not only fits seamlessly into our busy lives, but also plays a significant role in enhancing overall wellness. By targeting multiple muscle groups, providing cardiovascular benefits and promoting mental clarity, 25 minutes of HIIT can deliver impactful results that resonate throughout your work week and beyond. HIIT workouts stimulate the release of endorphins, the “feel-good” hormones that can alleviate stress and anxiety. This not only enhances mood but may also improve focus and productivity in work-related tasks. Given that workplace stress is a common challenge in today’s fast-paced environment, the mental clarity gained from a 25-minute HIIT session can serve as a significant boost, enabling you to approach your work with improved concentration and creativity. For many, the primary goal of any fitness regimen is muscle building and enhancing physical strength. However, more people are recognising that it forms the foundation of wellness by encompassing a holistic approach to health, which includes physical, mental and emotional wellbeing. Regular exercise is the first and foremost aspect of achieving wellness, and HIIT specifically addresses these facets effectively. The short bursts of intense exercise are not only physically invigorating but also foster a greater sense of mental resilience. Why it’s effective Understanding why only 25 minutes of HIIT can create a significant impact on your body is key to appreciating its efficacy. The methodology behind HIIT is rooted in its ability to drive your body to work at maximum capacity for short durations. Here’s how: Intensity over duration: The essence of HIIT lies in its high intensity. Engaging in exercises at near-full effort for short bursts elevates your heart rate rapidly, leading to a higher calorie burn even after you’ve completed your workout. This phenomenon, known as excess post-exercise oxygen consumption (EPOC), means that your body continues to burn calories long after the workout is done. Efficient time utilisation: With just 25 minutes, you can effectively combine cardio and strength training, maximising the potential of each session. Instead of spending hours doing a traditional gym routine, HIIT offers a time-efficient alternative that allows for comprehensive conditioning of both aerobic and anaerobic systems. Variety and adaptability: A 25-minute HIIT workout can easily be tailored to fit your specific needs and preferences, making it easy to keep the routine fresh and engaging. You can include a variety of exercises that challenge different muscle groups, circumventing workout fatigue and maintaining motivation. Rest periods improve performance: The short rest intervals in HIIT are crucial. They allow for a brief recovery that enables you to push harder during the intense phases. This recovery also leads to improved performance, as you’re able to maintain a high heart rate throughout the workout. Major muscle groups Throughout a HIIT workout, multiple muscle groups are activated in rapid succession, promoting increased strength and endurance. This polyarticular approach leads to functional fitness gains, translating to improved performance in daily activities. Here’s a quick overview of the major muscle groups involved: Lower body: Engaging the leg muscles through squats, lunges and jumps builds both muscle strength and power, crucial for activities such as walking, running and climbing stairs. Core: A strong core helps stabilise the entire body, from improving posture to enhancing balance, which is beneficial for both athletic performance and daily life. Upper body: By targeting the arms, shoulders and chest, HIIT enhances upper-body strength, improving functional capabilities such as lifting and pushing. Article featured in WellBeing Magazine 217 Read More

Michael Doran felt like everything was happening to me and around me without actually being involved. I dubbed it “cancer as a spectator sport” In June 2016 an unwanted flu shot has uncovered a dark little scab that I am convinced is an insect bite. My GP thinks otherwise, so I have it excised and now I am back to hear the verdict. No small talk. He takes a quick look in the file and tells me, “It’s bad news. You have an aggressive and deep melanoma that needs urgent action.” And so the journey begins, not with condolences or sympathy but a clinical diagnosis and a referral that is my ticket to whatever destination I am headed for. So on day one I learnt my first lessons about cancer: lots of people get it, there is nothing special about my case and whatever emotions I have do not form part of the medical process; they are for me to handle. With melanoma killing around five Australians daily and over 250 new cases weekly, it’s not an exclusive club. Soon I was at the Alfred Hospital Melanoma Clinic receiving lots of information from various specialists and discussing what the treatment options would be. The risks and outcomes of the surgical options were explored, inputs gathered and then it was time for me to decide the next step. With a spinning head I asked the senior specialist what he would tell me to do if I was his brother. I then followed his advice. My overriding feeling was of being a bystander in the process and having to answer questions and make serious decisions without any time to stop and think about what was going on. I felt like everything was happening to me and around me without actually being involved. I dubbed it “cancer as a spectator sport”. A few weeks after surgery I was in the outpatient clinic having stitches removed when a doctor popped his head in to say, “Results are good and we will see you in three months” — and then disappeared. I should have felt ecstatic but instead I was numb and confused. Three weeks previous I was told I had cancer and now I did not? How does that work? I left the hospital but after a short walk returned and sought out the clinic manager. She understood my confusion and, thankfully, took the time to work through it so that when I left this time I felt more settled. The surgery had removed all signs of the melanoma — it had not spread far — and it was now a case of monitoring for any recurrence. I realised that what was gnawing at me was the sense that I was not actually doing anything myself but leaving my recovery in the hands of the doctors. I knew I had to get involved and stop relying on everyone else to tell me what to do. I researched quality articles, absorbed all the latest thinking on cancer recovery and developed my own plan. I wanted to do all I could to reduce the chances of melanoma returning, but if it did I needed to be in the best shape possible to fight it off — not mount a rearguard action when it was too late. I had to have my own recovery strategy and not be reliant on three-monthly checkups, living in a limbo land of panic every time a sunspot appeared. The thinking I had was of owning my own health by moving from a starting point of complete reliance on what I was being told to taking charge of the process and devising my own recovery plan for the things I could control. I would leave all the medical decisions to the experts but everything else was mine to sort out. My cancer event came on the back of a heart attack where I went into cardiac arrest, requiring CPR to restart me. After that there was an extensive rehabilitation program and that was what I was trying to replicate. I discovered WellBeing, which inspired me to make changes in the key areas of health and fitness, diet and mental state. Research told me that building muscle has been shown to be beneficial in cancer treatments, so I started a gym/ weights program guided by an exercise physiologist. Muscles reappeared from under the dust of inactivity. I looked at my diet and saw room for change. I made sure I was getting lots of protein to support growth, cut back on sugars and fatty foods, farewelled alcohol and shifted to a fresher, healthier diet. Nothing radical, but it works for me. The mental side was not so easy to tackle but the increased exercise, better diet and sense of owning my health brought positive gains. I reduced medication and now feel able to ride the waves of doubt and fear when they appear. Taking ownership has given a real lift to my spirits as I now feel that I am doing all I can to improve my situation and that, even if the cancer relapses, I will be better placed to overcome it. If that can’t be done, then at least I have played my part in looking after myself in a proactive way. The major lesson I have learnt is that to get a positive outcome, both physically and mentally, I needed to feel like I was involved in the process and not just be a spectator, turning up to be told what happens next. I know that what I have done is no guarantee I will have a cancer-free future or that heart disease is banished or that I will not be hit by a bus as I cross the road. What I do know is that by taking ownership of my wellbeing I’m in a much better place for whatever the future brings and that I can park a lot of negative emotions away in the knowledge that there’s

Catriona Pollard is a fibre artist, mentor, author, speaker and CEO of the PR agency CP Communications. You can learn more at catrionapollard.com. A few years ago, I realised that the hectic lifestyle I was living and the intense pressure of running a business were beginning to take a toll on me. I was close to burning out and knew things needed to change. Through some reassessing and realisation, I found that I had a deep desire to incorporate more creativity and artistry into my life. While I had to be creative at work every day as the CEO of a PR agency, I needed to tap into creativity that was not about being perfect but more about exploration as well as play. I knew that, not only would this be something deeply satisfying and inspiring on a personal level, it would also help me to tap into new perspectives and an innovative mindset at work and in my life. I have always been interested in many forms of craft, so I booked into a week-long basketry course. I picked up a vine to weave — and was hooked. It’s the combination of nature, imagination and beauty that attracted me to sculptural basketry. We have seen a noticeable resurgence in creating traditional crafts in the past few years. I think it’s the combination of how virtual our lives have become and how busy we all seem to be, which have resulted in people looking for arts and crafts that reconnect them with slower, traditional creative experiences. Weaving, like many types of craft and art forms, can be a type of meditation and it’s this that’s driving a renewed interest in traditional arts and craft. It allows you to slow down and connect with your inner wisdom. We live such hectic lives and I believe it’s important to explore different ways to help us slow down and quiet the mind. Art can do just that. For me, art is simply about being still and letting the beauty emerge. Art and craft practices highlight how differently we all see things. They help us appreciate that many different points of view expand our world view. They help us overcome business (and life) challenges and realise that different perspectives are essential in dealing with the complexities of everyday life. What craft and art forms do is create an environment where we are combining right-brain imagination with left-brain logic, which increases the capacity for breakthrough ideas and insights. I have found basketry is the perfect representation of this concept. You can give 10 people the same plant fibre and teach them the same technique and you will get 10 different baskets. When I’m weaving, no two pieces are the same, even if I’m using the same material and technique — they will be different. That’s because weaving using organic material is about listening to what it wants to be. I may have an idea about what I’m going to create and then I’ll pick up the material and start the sculpture and the material decides what it wants to become. For me, weaving is about finding an object and visualising the piece of art that it could become. I could pick up a vine, stick or seed pod and experience pure joy as I imagine the endless possibilities I can create. I have found that nature is my greatest inspiration. The natural beauty creates energy within me; it makes my soul sing. This connection stems from being raised in country NSW. I’d spend summers at the beach and, at other times, I would spend a lot of time camping and hiking through national parks. We seem to have become so disconnected from nature in our everyday lives. Continually looking at your mobile phone to check your Facebook newsfeed could mean you’re missing the moments in time that nature gifts us: for instance, a beautiful sunset, a rainbow after a sun shower or the sun’s rays through the trees. Art can help you reframe what’s in front of you. It wasn’t until I started more deeply exploring my creativity that I realised I had a secret, unspoken desire to be an artist. I didn’t start truly exploring art until my early 40s, as I had labelled myself as creative but not artistic. I’d never done an art class but, through dedicated exploration, I’ve steadily matured as an artist with a strong vision and story. Slowing down has proven to be the key to my health and wellbeing. It took a very stressful period in my life to force me to find creative experiences that allowed me to see new perspectives and have a break from the constant noise of a busy life. I’ve found you can achieve new growth when you allow your visions and perceptions to be transformed. My sculptural basketry is a reflection on the inner landscape in us all, encouraging us to question what would happen if we saw aspects of our lives in different ways. We all have new growth ready to emerge, and art and creativity can help you find a deep sense of joy and reconnect with your imagination. It can give you new insights and perspectives on all aspects of your life. I know this to be true. However, in order for this to be transformative, take things slowly, focus on exploration and play (not perfection) and give yourself plenty of time for the beauty to emerge. Featured in WellBeing Magazine 172 Read More

Love, laughter and mindfulness techniques helped support Ros Ben-Moshe through a diagnosis of and recovery from bowel cancer. At 42 with a promising career, two beautiful boys and a childhood sweetheart husband, life was going pretty well. Ever since a parting gift of a giardia parasite from a family holiday in Thailand, I’d grown used to the occasional sight of blood and mucus in my stools and found it more annoying than alarming. A stool test around 12 months ago had returned normal, so my naturopath thought I’d probably picked up another parasite. What else could it have been? Yet when I stared back at myself in the mirror, something seemed different: my eyes more distant and a little less bright, my face slightly gaunt. Just to be on the safe side, I once again presented at my GP, who casually referred me on for a gastroscopy and colonoscopy. She wasn’t worried. I left the recovery room, the gastroenterologist’s words still fresh in my ears: “You’re one lucky woman. I removed a polyp from your bowel but it all looks fine.” I went back to my life when, four days later, the call no one ever expects, least of all me, arrived. It was a nasty cancer and some of its cells had spread beyond the polyp wall. I was presented with three options: 1. Do nothing more. 2. Have a partial bowel resection. 3. Have a full bowel resection so that the lymph could be tested to see if the cancer had spread. I couldn’t live with the fear and uncertainty of what may be lurking within, and was also the mother of two boys aged 12 and 15, so I chose a full bowel resection. This entailed being fitted with a temporary ileostomy and brand-new rectum. As soon as I made my weighty decision, I promised myself not to look back or regret it. I embraced it wholeheartedly. Yet, even at this hugely traumatic time, it was as if a band of genies magically appeared to support me. I received so much love from friends, neighbours, family, hospital staff and even strangers. I also felt deeply connected to an encompassing and powerful universal love. So, rather than succumb to the harsh, disorienting fall I feared, it was as if I landed on a pile of life-sized marshmallows. Then signs appeared that all would be well. On the day of my first CT scan to detect if the cancer had spread, I signed a permanent work contract as a lecturer in health promotion. And highlighted in my diary was a longstanding booking to facilitate a laughter yoga party scheduled three days before my operation. Somehow I knew this health crisis was connected to my laughter wellness journey and it would involve growth — lots of it. I had always wanted a powerful story and that’s what I was getting! While surgeons and doctors attended to my physical condition, laughter, mindfulness and other positive psychology techniques helped bring my mind and body to a state where optimal healing could occur. Fortunately, the surgery went well and I received the news we had all hoped to hear: the cancer had not spread. Four months later, my bowel was reconnected and ileostomy closed. I had begun to write instinctively from diagnosis. What started off as something I was doing for myself very soon evolved as writing for my imagined future readers. Journalling gave me an outlet to harness control over my healing — physically, emotionally and spiritually. It also helped me reframe things in a more positive, empowering light, whether deciding to refer to my bowel reversal as “a bowel reconnection”, the cancer as “a bowel cancer” or consciously placing a smile on my face until it seeped into every cell, tissue, fibre and muscle of my body. In this “year of healing”, I began living what previously I had merely preached. My view of mindfulness expanded from that of a daily practice to a complete way of being. I derived so much benefit from daily mindfulness and experimented with different ways of sensing into and appreciating the present moment, far beyond any structured practice. Increasingly, I recognised laughter as a form of mindfulness, an anchor to the present moment. When you’re laughing, you’re laughing; it’s very difficult to feel negative emotion. The same applies when you’re really smiling. In these states, you’re not only stimulating your body’s natural painkiller, endorphins (30 times more powerful than morphine), you are strengthening neural pathways associated with calm, joy and awareness. This is really important in terms of healing, as optimal healing occurs when less stress and tension resides in the body. Six years after my bowel reconnection, my book Laughing at Cancer: How to Heal with Love, Laughter and Mindfulness was born. It is both a memoir and healing guide, with an emphasis on how I applied laughter, mindfulness and other wellbeing techniques to guide my healing journey, and how others can as well, not just those who have had cancer. I am infinitely grateful that the bowel cancer was detected early. I embed gratitude and mindfulness into each day and, while I still need to take the odd “pyjama day” and at times become frustrated by my body’s physical limitations, overall I know I’m truly blessed. My life is filled with joy, love and laughter thanks to my beautiful family and friends. For this, I am eternally grateful. Ros Ben-Moshe is founding director of LaughLife Wellbeing Programs (laughlife.com.au) and adjunct lecturer in the Department of Public Health at La Trobe University, Melbourne. Learn more about her book at laughingatcancer.com. Read More

Spiced Chicken Quinoa Bowl By: Georgia Harding This spiced chicken quinoa bowl is a healthy dish with delicious, spiced chicken and smoky char flavours. It’s nutritionally balanced, easy to make and a very satisfying salad meal. Ingredients 4 boneless & skinless chicken breasts 4 cloves garlic, minced ½ bunch fresh coriander leaves, finely chopped 1 tsp ground cumin 1 tsp dried oregano 1 orange, zested & juiced ½ lime, zested & juiced 1 tsp sea salt ground black pepper, good grind ½ cup raw quinoa 1 red onion, sliced 4 radishes, sliced 1 avocado ½ cos lettuce or butter leaf lettuce 60mL extra-virgin olive oil 1 tbsp apple-cider vinegar 1 tbsp rice-malt syrup Juice ½ lime ½ tsp sea salt Method Start by combining all marinade ingredients in a large bowl. Cover and marinate for a minimum of 1 hr in the fridge. Rinse the quinoa in a fi ne sieve really well for at least 1 min (this removes the bitter saponins from the quinoa). Cook the quinoa by placing it in a pot with 1 cup of water. Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook uncovered until the quinoa has absorbed all of the water, about 10-12 mins. Remove the pot from heat, cover and let the quinoa steam for 5 mins. This step gives the quinoa time to pop open and the little white spiral to appear. After 5 mins, remove the lid and fluff the quinoa with a fork. Allow to cool. Once the chicken has marinaded, heat your barbecue char grill (or a frying pan). Char grill the chicken on both sides, basting with the marinade a couple of times. I close the lid on the barbecue until the chicken reaches 70°C (on a meat thermometer) or, when pierced in the fattest part of the fillet, the juices run clear. Rest the chicken for 5 mins before slicing. Assemble the salad ingredients into 4 bowls. Combine all ingredients for the dressing in a jar and shake to combine. Drizzle 2⁄3 of the dressing over the salad. Arrange the chicken on top and drizzle more dressing. Enjoy immediately. Subscribe Subscribe to a newsletter to receive latest post and updates Georgia Harding Georgia Harding is a naturopath with almost 20 years experience, a mother and a passionate health educator. After many years consulting in a busy practice, lecturing in natural medicine and sharing her knowledge on talkback radio, Georgia decided to reach out and share her passion for holistic health by developing her blog, Well Nourished. On her website, she shares fad-free health advice and intolerance/allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia’s ebook Rise and Shine: A Well Nourished Breakfast will inspire and guide you to prepare the most important meal of the day in just minutes. Her latest ebook The Well Nourished Lunch Box contains over 50 nut-free, allergy-friendly wholefood sweet and savoury snacks, lunches and meals to inspire you to pack a nourishing lunch box that your kids will love to eat and you will love to make. Read More

Brown Rice & Quinoa Salad By: WellBeing Team Ensure you rinse the rice and quinoa for several minutes to eliminate any bitterness. You may think that basil and strawberries are an unusual combination, but they are the perfect pairing in this salad! Ingredients 4 cups cooked brown rice & quinoa 150g coral lettuce, washed and dried 250g strawberries, sliced and hulled 2 spring onions, sliced 1⁄3 cup Australian currants 1 cup basil leaves, torn ¼ cup pepitas, toasted ¼ cup sunflower seeds, toasted 125g marinated goat’s cheese 2 tsp seeded mustard 2 tsp maple syrup 3 tbsp orange juice 4 tsp oil from marinated goat’s cheese Salt & pepper Method In a small bowl add all the dressing ingredients, mix well and set aside. Using a large bowl add all the remaining ingredients other than the goat’s cheese. Toss together gently, add dressing and gently mix through. Plate into bowls then divide the goat’s cheese between each bowl and serve. Subscribe Subscribe to a newsletter to receive latest post and updates WellBeing Team Read More

Grapefruit & Fennel Green Salad with Vinaigrette Dressing By: Lisa Guy This refreshing grapefruit and fennel green salad is loaded with nourishing ingredients. Leafy greens are rich in important nutrients including beta-carotene, folate, iron, magnesium and vitamin K to support cardiovascular and immune function. Grapefruit provides a burst of vitamin C and antioxidants to boost collagen production and skin health. Protein-rich nuts and feta help stabilise blood sugar levels, keeping energy levels steady and cravings at bay. Ingredients 3 large handfuls of mixed greens (rocket, baby spinach) ½ fennel bulb, thinly sliced or shredded 1 grapefruit, peeled & cut into wedges Handful of fresh herbs (dill, parsley, mint), roughly chopped Handful of nuts (pistachios, walnuts, almonds) 1⁄3 cup crumbled feta 3 tbsp extra-virgin olive oil 1 tbsp apple-cider vinegar or lemon juice 1 tsp raw honey or pure maple syrup 1 tsp Dijon mustard Salt & black pepper, to taste Method To prepare the vinaigrette, whisk together the olive oil, vinegar or lemon juice, honey and Dijon mustard in a small bowl. Season with salt and black pepper to taste, then set aside. In a large serving bowl, combine the mixed greens, shredded fennel, grapefruit wedges and fresh herbs. Drizzle the vinaigrette over the salad and gently toss. To serve, top with nuts and feta. Subscribe Subscribe to a newsletter to receive latest post and updates Lisa Guy Lisa Guy is a respected Sydney-based naturopath, author and passionate foodie with 16 years of clinical experience. She runs a naturopathic clinic in Rose Bay called Art of Healing and is the founder of Bodhi Organic Tea. Lisa is a great believer that good wholesome food is one of the greatest pleasures in life and the foundation of good health. Lisa encourages her clients to get back to eating what nature intended: good, clean, wholesome food that’s nutrient-rich and free from high levels of sugars, harmful fats, artificial additives and pesticides. Her aim is to change the way people eat, cook and think about food. Lisa is an avid health writer, being a regular contributor to The Sunday Telegraph‘s Body and Soul, and leading magazines including WellBeing. Lisa is an author of five books to date, including My Goodness: all you need to know about children’s health and nutrition , Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet . Read More