womensissue

Medicaid and Women's Health Coverage Two Years into the Affordable Care Act

Tue, 29 Sep 2015 00:00:00 +0000

As Medicaid marks its 50th year, the program has unquestionably become the mainstay of health coverage for low-income women in the nation. Since its inception, its role for women has continued to evolve and expand, but the passage of the Affordable Care Act (ACA) swung open the doors for Medicaid to serve even more low-income women who lack access to private or employer-based insurance. This is because the ACA enabled states to finally eliminate Medicaid's historical “categorical” requirements, which had essentially shut out women and men without dependent children.

Prospective Analysis of Health and Mortality Risk in Veteran and Non-Veteran Participants in the Women's Health Initiative

Tue, 29 Sep 2015 00:00:00 +0000

The health of postmenopausal women veterans is a neglected area of study. A stronger empirical evidence base is needed, and would inform the provision of health care for the nearly 1 million U.S. women veterans currently 50 years of age or older. To this end, the present work compares salient health outcomes and risk of all-cause mortality among veteran and non-veteran participants of the Women's Health Initiative (WHI).

Older Ethnic Minority Women's Perceptions of Stroke Prevention and Walking

Thu, 24 Sep 2015 00:00:00 +0000

To inform the development of a tailored behavioral stroke risk reduction intervention for ethnic minority seniors, we sought to explore gender differences in perceptions of stroke prevention and physical activity (walking).

Bold Action to Meet Women's Needs: Putting Abortion Pills in U.S. Women's Hands

Tue, 22 Sep 2015 00:00:00 +0000

Imagine two women, each facing an unintended pregnancy and living where legal restrictions make it impossible for her to get an abortion under the care of a trained medical provider. A woman going through this experience in many countries in Latin America, Asia, and Africa is likely to know, or learn from a friend, that she can take medications on her own to have an abortion safely.1 She can get the pills at a pharmacy and take them in her own home.

Perceptions of One's Neighborhood and Mammogram Use among a Sample of Low-Income Women at Risk for Human Immunodeficiency Virus and Sexually Transmitted Infections

Fri, 18 Sep 2015 00:00:00 +0000

Neighborhood disorder, signs of physical and social disorganization, has been related to a range of poor mental and physical health outcomes. Although individual factors have been widely associated with getting a mammogram, little is known about the impact of the neighborhood environment on a woman's decision to get a mammogram.

Gender Inequalities in Access to Health Care among Adults Living in British Columbia, Canada

Tue, 15 Sep 2015 00:00:00 +0000

Existing literature is inconclusive as to whether disparities in access to health care between men and women are mainly driven by socioeconomic or gender inequalities. The aim of this study was to assess whether gender was independently associated with perceived unmet health care needs among a representative sample of British Columbia adults.

I-DECIDE: An Online Intervention Drawing on the Psychosocial Readiness Model for Women Experiencing Domestic Violence

Tue, 08 Sep 2015 00:00:00 +0000

Domestic violence (DV) perpetrated by men against women is a pervasive global problem with significant physical and emotional consequences. Although some face-to-face interventions in health care settings have shown promise, there are barriers to disclosure to health care practitioners and women may not be ready to access or accept help, reducing uptake. Similar to the mental health field, interventions from clinical practice can be adapted to be delivered by technology.

Female Inmates with Diabetes: Results from Changes in a Prison Food Environment

Sat, 05 Sep 2015 00:00:00 +0000

The prevalence of diabetes among Oregon prison inmates has increased by 50% in the last 5 years. The Healthy Food Access Project (HFAP) was implemented in the minimum-security facility at the Oregon Coffee Creek Correctional Facility to reduce the risk of chronic disease (including diabetes) and improve nutrition among female prison inmates. The intervention reduced the menu from 3,000 to 2,200 calories per day and provided nutrition education. We evaluated the effectiveness of HFAP on female inmates with diabetes on two outcomes: the effect of the reduced calorie menu on glycemic control and other biometric measures, and the calories purchased from commissary foods.

Primary Care Physicians' Adherence to Guidelines and Their Likelihood to Prescribe the Human Papillomavirus Vaccine for 11- and 12-Year-Old Girls

Thu, 03 Sep 2015 00:00:00 +0000

Inadequate physician adherence to guidelines has received scant attention as a possible cause of suboptimal human papillomavirus (HPV) vaccination rates. We assessed the extent to which primary care physicians (PCPs) adhere to clinical guidelines and their reported intentions to prescribe HPV vaccine to females in the targeted age group, and how this is influenced by perceptions of guideline clarity and other factors.

Greater Leisure Time Physical Activity Is Associated with Lower Allostatic Load in White, Black, and Mexican American Midlife Women: Findings from the National Health and Nutrition Examination Survey, 1999 through 2004

Thu, 03 Sep 2015 00:00:00 +0000

Allostatic load is a useful construct to understand how social and environmental conditions get under the skin to affect health. To date, few studies have examined health-enhancing lifestyle behaviors and their potential benefits in reducing allostatic load. The purpose of this study was to investigate the contributions of leisure time physical activity on level of allostatic load among White, Black, and Mexican American midlife women.

Physician Survey Assessing Pelvic Inflammatory Disease Knowledge and Attitudes to Identify Diagnosing and Reporting Barriers

Wed, 02 Sep 2015 00:00:00 +0000

Pelvic inflammatory disease (PID) is a notifiable disease in Hawaii with legal implications for noncompliance. A previous study comparing PID diagnoses in Hawaii's hospitals and state surveillance data confirmed underreporting in Hawaii. Reasons for noncompliance and underreporting are not well understood.

Factors Affecting Women's Disclosure of Alcohol Misuse in Primary Care: A Qualitative Study with U.S. Military Veterans

Wed, 02 Sep 2015 00:00:00 +0000

One in five women veterans screens positive for alcohol misuse. Women may be less likely than men to disclose alcohol use to a primary care provider (PCP), resulting in women being less likely to receive effective interventions. We sought to qualitatively examine factors that may affect women veterans' willingness to disclose alcohol use to a PCP.

Examining the Screening Practices of Physicians for Postpartum Depression: Implications for Improving Health Outcomes

Wed, 02 Sep 2015 00:00:00 +0000

Postpartum depression (PPD), the most common complication of childbirth, remains largely undetected by providers. Pediatricians, obstetricians/gynecologists, and family practitioners have a responsibility to identify PPD as the condition has long-term adverse effects on their patients.

Women Veterans' Pathways to and Perspectives on Veterans Affairs Health Care

Tue, 01 Sep 2015 00:00:00 +0000

We examined Veterans Affairs (VA) health care experiences among contemporary women veteran patients receiving care at a VA medical center. Specifically, we examined women veteran patients' satisfaction with VA care along dimensions in line with patient-centered medical home (patient-aligned care teams [PACT] in VA) priorities, and pathways through which women initially accessed VA care.

Screening for Intimate Partner and Sexual Violence in College Women: Missed Opportunities

Sat, 29 Aug 2015 00:00:00 +0000

Intimate partner violence (IPV) and sexual violence (SV) are significant health issues for college women. Leading organizations and experts recommend screening for IPV/SV in health care settings, including college health centers. Given the prevalence and health risks associated with IPV/SV among college women, it is important to examine screening in this population.

Human Papillomavirus Knowledge and Attitude among Homeless Women of New York City Shelters

Sat, 29 Aug 2015 00:00:00 +0000

Human papillomavirus (HPV) has not been studied among homeless women in the United States. We assessed knowledge and attitudes regarding HPV infection and the HPV vaccine among homeless women.

Trends and Disparities in Postpartum Sterilization after Cesarean Section, 2000 through 2008

Sat, 29 Aug 2015 00:00:00 +0000

Tubal sterilization patterns are influenced by factors including patient race, ethnicity, level of education, method of payment, and hospital size and affiliation. However, less is known about how these factors influence tubal sterilizations performed as secondary procedures after cesarean sections (C-sections). Thus, this study examines variations in the prevalence of postpartum tubal sterilizations after C-sections from 2000 to 2008.

Special Services for Women in Substance Use Disorders Treatment: How Does the Department of Veterans Affairs Compare with Other Providers?

Sat, 29 Aug 2015 00:00:00 +0000

Gender is an important consideration in the treatment of substance use disorders (SUD). Although the number of women seeking care through the Department of Veterans Affairs (VA) has increased dramatically, little is known about the capacity of the VA to meet the needs of women with SUD. We examined the prevalence of programs and key services for women in VA facilities in a survey of 14,311 SUD treatment facilities.

The Epidemiology of Human Immunodeficiency Virus Infection and Care among Adult and Adolescent Females in the United States, 2008–2012

Mon, 24 Aug 2015 00:00:00 +0000

We sought to determine epidemiological patterns in diagnoses of human immunodeficiency virus (HIV) infection and prevalence among females by age, race/ethnicity and transmission category, and essential steps in the continuum of HIV care.

Why Women Sit: Determinants of Leisure Sitting Time for Working Women

Sun, 23 Aug 2015 00:00:00 +0000

Sedentary behavior is associated with negative health consequences independent of physical activity levels. Evidence suggests the work environment promotes sedentary behavior regardless of sector, and that employees with occupations requiring longer sitting times differ only marginally in leisure sitting time from those with more active occupations. Because physical activity opportunities may be limited across many work settings, leisure sedentary time may be more easily replaced with physical activity.

Reducing Unintended Pregnancies Through Web-Based Reproductive Life Planning and Contraceptive Action Planning among Privately Insured Women: Study Protocol for the MyNewOptions Randomized, Controlled Trial

Sun, 23 Aug 2015 00:00:00 +0000

The Affordable Care Act mandates that most women of reproductive age with private health insurance have full contraceptive coverage with no out-of-pocket costs, creating an actionable time for women to evaluate their contraceptive choices without cost considerations. The MyNewOptions study is a three-arm, randomized, controlled trial testing web-based interventions aimed at assisting privately insured women with making contraceptive choices that are consistent with their reproductive goals.

Taking a Giant Step Toward Women's Heart Health: Finding Policy Solutions to Unanswered Research Questions

Wed, 19 Aug 2015 00:00:00 +0000

In January 1986, heart disease in women emerged from the shadows when the National Institutes of Health's (NIH's) National Heart, Lung, and Blood Institute (NHLBI) convened a workshop of researchers and clinicians to describe the current state of knowledge about coronary heart disease in women and to provide direction for future research. The purpose of the meeting was to allow this diverse group of professionals to interact across disciplines and to lay the groundwork for future endeavors. The workshop's organizing committee had the vision to recognize the long-term implications of this issue and the possibilities for facilitating significant change in women's heart health.

Cancer Prevalence among a Cross-sectional Survey of Female Orthopedic, Urology, and Plastic Surgeons in the United States

Sat, 08 Aug 2015 00:00:00 +0000

Exposure to ionizing radiation from fluoroscopy performed during surgery, although low and within established limits, remains a health concern among surgeons. Estimates of breast cancer prevalence among women across surgery specialties with different patterns of fluoroscopy use are needed to evaluate this concern.

Postpartum Contraception Use by Urban/Rural Status: An Analysis of the Michigan Pregnancy Risk Assessment Monitoring System Data

Tue, 04 Aug 2015 00:00:00 +0000

We sought to examine rural/urban differences in postpartum contraceptive use, which are underexplored in the literature.

Sexual Victimization and Somatic Complaints in Pregnancy: Examination of Depression as a Mediator

Tue, 04 Aug 2015 00:00:00 +0000

Research suggests that women with histories of sexual victimization are more likely to experience somatic complaints in pregnancy. However, prior studies have been limited by homogenous samples, have primarily only examined the relationship of childhood sexual abuse (CSA) to somatic complaints, and have not examined potential mechanisms explaining this association. Thus, the current study examined the relationship between lifetime sexual victimization history and somatic complaints in pregnancy in an ethnically diverse sample of pregnant women.

Beliefs About Anal Cancer among HIV-Infected Women: Barriers and Motivators to Participation in Research

Tue, 04 Aug 2015 00:00:00 +0000

Infection with the human immunodeficiency virus (HIV) remains associated with a greater risk of anal cancer, despite widespread use of combination antiretroviral therapy. Evidence concerning the acceptability of anal cancer screening gives little attention to women. Because HIV-infected women have a high prevalence of depression and history of sexual trauma, understanding acceptability among this group is critical.

Geographic Variation in Characteristics of Postpartum Women Using Female Sterilization

Wed, 29 Jul 2015 00:00:00 +0000

Southern states have higher rates of female sterilization compared with other areas of the United States, and the reasons for this are not well understood. We examined whether low-income and racial/ethnic minority women, who were previous targets of coercive practices, disproportionately report using sterilization in the South.

The Association between Adverse Childhood Experiences and Alcohol Use during Pregnancy in a Representative Sample of Adult Women

Tue, 28 Jul 2015 00:00:00 +0000

The impact of adverse childhood experiences (ACEs) on adult alcohol consumption is well-established, but little is known about the association with alcohol use during pregnancy.

Intimate Partner Violence Detection and Care in the Veterans Health Administration: Patient and Provider Perspectives

Tue, 28 Jul 2015 00:00:00 +0000

Women veterans experience high rates of intimate partner violence (IPV), with associated negative health impacts. The Veterans Health Administration (VHA) has recently developed plans to implement routine IPV screening and provide IPV-related follow-up services for VHA patients. Previous research has examined barriers and facilitators to health care provider screening for IPV. The next step is to examine patients' disclosure of IPV experiences to health care providers and effective response to such disclosures.

Bosnian, Iraqi, and Somali Refugee Women Speak: A Comparative Qualitative Study of Refugee Health Beliefs on Preventive Health and Breast Cancer Screening

Sat, 25 Jul 2015 00:00:00 +0000

The low uptake of preventive services in disadvantaged communities is a continuing challenge to public health. Women refugee communities are particularly vulnerable populations, and disparities in both preventive care and breast cancer screening have been documented sparsely. The objective of this qualitative study was to explore Bosnian, Iraqi, and Somali women refugees' beliefs about preventive care and breast cancer screening to inform future community interventions and best practices.

Geographic Access to Mammography and Its Relationship to Breast Cancer Screening and Stage at Diagnosis: A Systematic Review

Sat, 25 Jul 2015 00:00:00 +0000

A review was conducted to summarize the current evidence and gaps in the literature on geographic access to mammography and its relationship to breast cancer-related outcomes.

Barriers to Receiving Long-acting Reversible Contraception in the Postpartum Period

Thu, 23 Jul 2015 00:00:00 +0000

To assess why postpartum women who desired long-acting reversible contraception (LARC) did not receive it in the postpartum period and to assess which contraceptive methods they were using instead.

Knowledge of HPV and HPV Vaccine among Women Ages 19 to 26

Thu, 23 Jul 2015 00:00:00 +0000

To describe knowledge about human papillomavirus (HPV) and HPV vaccination among women ages 19 to 26 seeking a variety of services at reproductive health centers. A secondary objective was to identify common sources of HPV information.

Acculturation, Behavioral Factors, and Family History of Breast Cancer among Mexican and Mexican-American Women

Fri, 17 Jul 2015 00:00:00 +0000

Incidence rates for breast cancer are higher among Mexican-American (MA) women in the United States than women living in Mexico. Studies have shown higher prevalence of breast cancer risk factors in more acculturated than less acculturated Hispanic/Latinas in the United States. We compared the prevalence of behavioral risk factors and family history of breast cancer by level of acculturation and country of residence in women of Mexican descent.

Understanding Women's Differing Experiences of Distress after Colposcopy: A Qualitative Interview Study

Fri, 17 Jul 2015 00:00:00 +0000

Women who have an abnormal cervical cytology test may be referred for a colposcopy. Accumulating evidence suggests some women may experience distress after colposcopy. This exploratory study examined women's differing experiences of post-colposcopy distress with the aim of identifying factors that are predictive of, or protective against, distress.

When Off-label is Illegal: Implications of Mandating the FDA-approved Protocol for Mifepristone-induced Abortions

Sat, 11 Jul 2015 00:00:00 +0000

Recent state-level abortion legislation mandates use of the 2000 U.S. Food and Drug Administration (FDA)-approved protocol for inducing abortions with mifepristone (Mifeprex). This requirement is active in Ohio, Texas, and North Dakota, and temporarily enjoined in Oklahoma and Arizona as of April 1, 2015 (Alan Guttmacher Institute, 2015). Thus far, the Supreme Court has declined to hear any appeals and render a decision, and other states will likely try to implement similar laws. Although the medication abortion requirements are one variety of abortion restriction, these laws have unique clinical, legal, and professional implications for medicine.

Postpartum Psychosocial and Behavioral Health: A Systematic Review of Self-Administered Scales Validated for Postpartum Women in the United States

Sat, 11 Jul 2015 00:00:00 +0000

Women's poor postpartum psychosocial and behavioral health may negatively affect them and their infants. Validated postpartum screening scales can help to identify problems early, but currently there is limited knowledge in this area. Thus, we conducted a systematic examination of self-administered psychosocial and behavioral scales validated for postpartum women in the United States in the domains of depression, body image, diet, physical activity, smoking, and alcohol use. We examined the characteristics of included scales, their validation samples, and reported psychometric properties.

“One Problem Became Another”: Disclosure of Rape-Related Pregnancy in the Abortion Care Setting

Thu, 02 Jul 2015 00:00:00 +0000

We sought to explore the experiences of women who disclosed that their pregnancies resulted from rape in the abortion care setting, as well as the experiences of professionals involved in care of women with rape-related pregnancy.

Reproductive Life Planning in Primary Care: A Qualitative Study of Women Veterans' Perceptions

Sat, 27 Jun 2015 00:00:00 +0000

Women veterans using Veterans Administration (VA) health care have high rates of medical and mental health comorbidities, placing them at increased risk of poor outcomes from unplanned pregnancy. Reproductive life planning is a strategy recommended by the U.S. Centers of Disease Control and Prevention that could promote healthy pregnancies and reduce unplanned pregnancy in the VA. However, no data exist on women veterans' perceptions of reproductive life planning discussions.

Gender Differences in Institutional Long-Term Care Transitions

Sat, 27 Jun 2015 00:00:00 +0000

This study investigates the relationship between gender, the likelihood of discharge from institutional long-term care (LTC) facilities, and post-discharge living arrangements, highlighting sociodemographic, health, socioeconomic, and family characteristics.

Posttraumatic Stress Disorder Symptom Severity and Socioeconomic Factors Associated with Veterans Health Administration Use among Women Veterans

Fri, 26 Jun 2015 00:00:00 +0000

The Veterans Health Administration (VA) has historically focused on treating men. Although women veterans' VA use is increasing, they remain more likely than male veterans to receive their care in non-VA settings. To date, there is limited research on factors associated with VA use among women. We examined the relationship between demographic, civilian, military, and health-related variables with past-year VA use among women veterans.

Where Did She Go? The Transformation of Self-Esteem, Self-Identity, and Mental Well-Being among Women Who Have Experienced Intimate Partner Violence

Wed, 24 Jun 2015 00:00:00 +0000

Discussions on intimate partner violence (IPV) often focus on physical abuse, ignoring psychological and sexual abuse and controlling behaviors. The damage of varied forms of IPV on mental well-being in its broader form have been far less explored, especially among low-income women. Our aim was to improve our understanding of self-perceptions of mental well-being among low-income women who have experienced IPV by considering a broader definition of mental well-being that includes self-esteem and self-identity as core components.

Alcohol Use and Unintended Sexual Consequences among Women Attending an Urban Sexually Transmitted Infections Clinic

Tue, 23 Jun 2015 00:00:00 +0000

Although alcohol use has been linked with a variety of sexual behaviors, we lack an understanding of what precise events occur when women drink that may lead to emotional or physical harms.

Perinatal Depression and Anxiety in Women with and without Human Immunodeficiency Virus Infection

Thu, 18 Jun 2015 00:00:00 +0000

Untreated depression and anxiety during the perinatal period have significant consequences on maternal and infant health; however, few studies have examined perinatal depression and perinatal anxiety in women with human immunodeficiency virus (HIV) infection. The current study prospectively examined the prevalence of prenatal and postpartum depression and anxiety, and emotional support from family and friends, as well as childhood sexual abuse in women with and without HIV infection.

Couples and Miscarriage: The Influence of Gender and Reproductive Factors on the Impact of Miscarriage

Sat, 13 Jun 2015 00:00:00 +0000

We sought to understand the effect of gender, age, mental health history, and reproductive factors on the appraisal of miscarriage in couples.

A Qualitative Exploration of Low-Income Women's Experiences Accessing Abortion in Massachusetts

Sat, 13 Jun 2015 00:00:00 +0000

At a time when most states are working to restrict abortion, Massachusetts stands out as one of the few states with multiple state-level policies in place that support abortion access for low-income women. In 2006, Massachusetts passed health care reform, which resulted in almost all residents having insurance. Also, almost all state-level public and subsidized insurance programs cover abortion and there are fewer restrictions on abortion in Massachusetts compared with other states.

Gender Differences in Service Utilization among OEF/OIF Veterans with Posttraumatic Stress Disorder after a Brief Cognitive–Behavioral Intervention to Increase Treatment Engagement: A Mixed Methods Study

Thu, 04 Jun 2015 00:00:00 +0000

Women veterans who served in Iraq and Afghanistan (Operation Enduring Freedom and Operation Iraqi Freedom [OEF/OIF]) have a moderately higher risk of developing posttraumatic stress disorder (PTSD) than male veterans. However, gender disparities in treatment engagement may prevent women veterans from initiating the care they need. Understanding gender differences in predictors of and barriers to treatment is essential to improving engagement and mental health outcomes. The purpose of this study was to examine gender differences in treatment utilization after a brief, cognitive–behavioral therapy (CBT) intervention among male and female OEF/OIF veterans.

Long-Term Worries after Colposcopy: Which Women Are at Increased Risk?

Thu, 04 Jun 2015 00:00:00 +0000

A colposcopy examination is the main management option for women with an abnormal cervical screening test result. Although some women experience adverse psychological effects after colposcopy, those at greatest risk are unknown. We investigated predictors of worries about cervical cancer, sex, future fertility and general health during 12 to 30 months after colposcopy.

Cancer Risk Factors, Diagnosis and Sexual Identity in the Australian Longitudinal Study of Women's Health

Mon, 01 Jun 2015 00:00:00 +0000

We sought to examine cancer diagnosis, cancer treatment, and related risk factors among Australian, middle-aged, exclusively heterosexual women compared with sexual minority women (SMW; mainly heterosexual, bisexual, mainly lesbian, and lesbian).

Editorial Board

Gender Differences: A Lifetime Analysis of the Economic Burden of Alzheimer's Disease

Gender is one of the best-established differences in risk for Alzheimer's disease (AD) and other forms of dementia, with women being at greater risk. However, the financial implications are unknown. This study aims at understanding the economic burden of AD by gender.

How to stay slim in your 30s, 40s and 50s

Wed, 30 Sep 2015 02:54:15 +0000

Can you beat age-related weight gain? We asked the experts for their diet and exercise tips for women in their 30s, 40s and 50s.

What is the 'middle age spread'?

The term 'middle-age spread' has been etched into ageing lore, yet unflattering connotations ignore the naturalness of physiological change. Expecting to weigh the same at 30 as 18 is folly according to clinical psychologist Louise Adams from Treat Yourself Well.

"Our body weight at age 18 is for many of us the lightest we have ever been," says Adams. "We may not have stopped growing at that point and may not have reached full maturity. Weight gain as we age is quite normal and body shape and size can change over our lifetime. Sticking to a weight from many years ago is unrealistic for the vast majority of us. It's similar to remembering how your skin looked as a teenager and expecting the same in middle age."

The other sticking point in weight expectations is that many of us expect that with enough weights training and self-control we can defy the effects of hormonal changes associated with mid life.

"I think we should be a bit more accepting of carrying a bit of weight as we get older," says the University of Melbourne's Dr Joseph Proietto, a professor of medicine. "There are multiple studies that suggest that a little extra weight can be a healthy thing. In one study we conducted we looked at people who had stents put in their hearts for angina. We found that the underweight people died at a faster rate, and the overweight were better than the normal weight, the mildly obese were better than the overweight in terms of survival."

How to stay trim – despite your age!

Dr Lavie encourages a paradigm shift from weight to fitness. "It's much better to strive for fitness and be on the thicker side than to be thin and unfit," he says. "Loss of fitness is a much stronger predictor of mortality than weight gain."

He says the ideal is to exercise 40 to 45 minutes a day, five to six days a week, with plenty of strength work.

"Fitness gurus will tell you that strength training becomes more vital the older one gets, and they are right, for it supports muscle mass like no other form of exercise and can help increase not only strength but also bone mass," says Dr Lavie.

"In most people, muscle strength peaks in our 20s and then gradually decreases. Recent research suggests that women on average will lose muscle mass twice as fast as men the same age, which can make a huge difference in their ability to maintain an ideal weight."

NEXT: What is collagen depletion?

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6 nutrition rules to live by

Wed, 09 Sep 2015 03:02:41 +0000

No matter how much exercise you do – you are what you eat. It’s what’s on the inside that counts.

Up to 80 per cent of having a sustainable healthy body is due to good food choices. When you start to see the benefits of exercise, you’ll see this threefold combined with good nutrient-rich fresh foods. By the time your skin is glowing and you jump out of bed in the morning, you can be assured that your internal organs and functions are running optimally.

In a nutshell, you’ll want to follow these guidelines for looking, feeling and training at your personal best:

1. Carbohydrates are not evil.

They are a necessary part of your nutritional mix, as nature intended. It is important to select the right forms of carbohydrates. Anything man made should be avoided as our bodies are not designed to break down and assimilate all those chemicals and artificial flavours. Examples of healthy, energy-providing carbs that won’t spike your insulin levels:

Dark rye or stoneground flour toast with natural peanut butter as a pre-cycle option
Oats
Rice (including rice pastas)

Avoid:

White breads, pastas, packaged rolls, processed carbs, fried foods, ‘nutrient enriched’ breads
Carb-loaded drinks and bars with ingredients you can’t pronounce
Anything with fructose corn syrup added.

2. Eat protein after you exercise.

Protein repairs muscles, supports the immune system and is vital for the healthy function of organs and your body’s biodynamic function.

3. Good fats are essential!

Essential healthy fats oil your joints and are crucial for eyesight, brain and organ function. Not manmade processed fats and oils. Instead hunt for these in your market or supermarket aisle and stock up each week. Avocado, cashews, almonds, macadamia, non-farmed non-GM salmon.

4. Consume amino acids

Our body does not produce amino acids – but they are found in food sources.

5. Vitamins and minerals from nutrient-rich food

Fresh vegetables and fruit are nature’s supplements. Rather than being stripped out of plants as extracts, you are getting the minerals and vitamins in their ideal combination to work at their optimal levels.

The darker the colour of the vegetable, the better it is for you. Vegetables and fruits also contain essential water, which hydrates the body and aids the transportation of sugars, fats, carbs and nutrients throughout your body.

6. Nothing beats good-quality filtered water.

At least 2.5 litres per day to keep your body ticking over like a well-oiled machine. Ditch the high-fructose ‘sports drinks’ and opt for water along with a balanced diet. Once you start to go over and above two hours on the bike, you can add a natural electrolyte powder from a reputable company that does not add aspartame, sweeteners and artificial elements. Magnesium and potassium are key for recovery of the muscles as well.

NEXT: How to boost your metabolism>>

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Suzie Solbrandt: September 2015 BodyBlitz winner

Wed, 09 Sep 2015 02:20:05 +0000

Suzie Solbrandt never thought she’d get her pre-baby body back. But by working in a healthy lifestyle around her bub and business, she has!

In March last year I had my first baby, then in July my husband and I decided to buy a business. Being a nursing mum and running a new business was no easy task, I was eating on the go, bingeing and doing absolutely no exercise.

I realised I had been neglecting my own needs for the whole year. I had gained weight, my pre-pregnancy clothes didn’t fit, I used to love exercising regularly but during this time it was the last thing on my mind. I was proud of my achievements but I wasn’t proud of myself.

In December I decided to turn things around and take on the BodyBlitz challenge. I started taking long walks with the pram in the mornings and switching up my meals for healthier options. After I finished breastfeeding, I took the opportunity to step up the training and dieting. I began going to the gym three times a week and eating healthy pre-prepared meals.

There were ups and downs throughout the challenge. I’ve always put my son first no matter what. When he was teething and in no state to be taken to crèche, I would skip the gym without question. Being a new mum certainly made the process much more challenging, but the results I achieved by taking the time to look after myself, my health and my body were phenomenal. I have rekindled my relationship with exercise and discovered a new passion for healthy, delicious food. In the past I had the belief that I had to kill myself in the gym and starve myself to see results. I’ve now realised that I can incorporate steady exercise and nutritious meals into my routine.

I can honestly say that this is the best I’ve looked and felt in my whole life. I thought pregnancy and childbirth would have ruined my chance of even dreaming about putting on a bikini again; I am proud to say I’ve proven myself wrong. I am extremely proud to have taken this journey and encourage every woman to do the same.

On overcoming challenges
The first few weeks of the challenge I was still breastfeeding, so I had to ease myself into eating less without affecting my milk supply. And I started this journey less than two weeks before Christmas! My way of overcoming this potential diet disaster was to plan ahead and schedule in days where I would relax on the meal plan. As long as I was back on the wagon the next day, I was happy to indulge and enjoy my Christmas without guilt. The same went for my 30th birthday in February and any other special occasion that came up. I allowed myself to be flexible for a day or two, then after that it was back to business.

On workout motivation
Seeing results kept me going.Once I started noticing changes in my body I became more and more determined to reach my goals. My husband was also a great support.

On food swaps
Personally, I am a terrible cook. This became particularly apparent at the start when I was attempting to prepare my own meals for a whole week. My solution was to outsource, I have a friend who is a fantastic cook and does her own meal prep every Monday. I supplied the food and she agreed to cook my weekly meals for me. Being extremely busy, this was a lifesaver. Not having to think about meal prep made the challenge so much easier. Preparation is the key to a good diet.

On treats
I love chocolate and anything sweet; I found chocolate-flavoured protein shakes got rid of my cravings. I allowed myself to have treats at parties, etc. but I always made sure I didn’t go overboard and remembered my goal. I also allowed myself to have a glass of red every now and then.

On measurements
I’m ecstatic! I’m so proud that I actually made such a dramatic transformation in only 12 weeks. When I started, I never thought the results would be so amazing. I actually look and feel better now than before I was pregnant, which I never thought would happen!

On goals
I’m now working on toning up and thinking of getting a personal trainer to help me continue on my journey. My dream one day would be to step on stage as a fitness contestant.

WHAT I DID
•   3 x 1-hour brisk walk with pram weekly
•   3 x weight training sessions weekly
•   1x CrossFit session weekly (when able)

WHAT I ATE:
Breakfast: Oats with protein powder and a black coffee
Snack: Handful of almonds or a piece of fruit
Lunch: Steamed fish with salad or chicken breast with rice
Snack: Protein shake
Dinner: Chicken breast with sweet potato mash and steamed broccoli

Need motivation? Check out our AWESOME Pinterest page!

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Chewy chocolate date balls

Wed, 09 Sep 2015 01:41:34 +0000

These chocolate date balls are full of unprocessed goodness and their chewy texture is reminiscent of melty, tongue-dance-worthy chocolate truffles.

Try coating them in different sprinkles such as coconut, dried fruit, chia seeds and hemp seeds.

Ingredients (makes 24 balls)

•   1 cup soaked, pitted Medjool dates
•   1 cup nuts (pecan, walnut, almond, Brazil, or a mix)
•   ¼ cup unsweetened natural coconut
•   Organic 72% chocolate (for coating)
•   Extra coconut or favourite seeds (optional, for coating)

What you’ll do:
Place dates, nuts and coconut in food processor and process until a thick paste forms – not too smooth but almost like chunky nut butter. Collect heaped teaspoons of mixture and form balls between your palms.

Melt chocolate on stove or in microwave and dip truffles to coat or half coat. You may choose to roll them in coconut or nut pieces or leave as is.

For straight date balls, roll while slightly sticky at room temperature in coconut or nuts.

Keep in an airtight container or freeze until needed. They get chewier in the freezer and don’t freeze to rock hard.

Nutritional value: 10 kJ; 5 g carbs; 3.5 g sugar

Recipe from Rita Catolino, yourbeautyfuel.com

NEXT: Coconut quinoa balls>>

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Mood foods

Wed, 26 Aug 2015 08:03:02 +0000

Feeling glass half-full? Learn how to boost your happiness or quell work stress by eating these mood-boosting foods.

You want: To chillax
Eating around 40 grams of dark chocolate daily boosted mood and slashed stress hormones in Swiss research.

You want: Anger management
Eat foods like almonds, edamame beans and spinach, which are high in magnesium, a mineral that stabilises mood and blood pressure, helping combat irritability and anger.

You want: To feel like a minx
Chew some celery. This releases its natural pheromones, called androstenone and androstenol, into the mouth. From there they can travel up to your nose via your throat and trigger desire. Really.

You want: To feel generous
Eating an omelette made of three eggs every day helps to make people kinder, shows research from the Leiden Institute for Brain and Cognition in the Netherlands.

NEXT: check out our recipes section or read about a comfort food cure.

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The amazing 'mind–gut connection'

Wed, 19 Aug 2015 05:45:09 +0000

The two-way convo between your head and gut might be the answer to both mental and bodily health problems.

The directive to 'go with your gut' is more than a throwaway line from pseudo-science. Frances Dalton, a nutritionist and medical advisor for the MINDD Foundation, which promotes mind-body approaches in healthcare, says the gut is being recognised as the second brain.

Your second brain

"There are millions of nerve cells around the intestines, almost as many as in the brain," Dalton says. "This means the gut has the ability to process information about what is going on and put a response into action separate from the brain and central nervous system."

Intestinal nerve cells have similar conversations to those between neurons in the brain – using neurotransmitters as a kind of phone. There are around 30 neurotransmitters used by the so-called enteric nervous system, the same number as in the brain. The enteric nervous system employs more neurons than the peripheral nervous system and spinal cord respectively.

"Whatever affects the mind will in turn have some impact on gut function," says naturopath Lyn Craven. She calls this lifelong two-way convo 'gut instinct'.

Thus, the belly is also intimately linked to emotions and vice versa.

Mental illnesses linked to the gut

"People who are frightened enough, without question show gut problems," says the University of Melbourne professor of enteric neuroscience Joel Bornstein.

"That's the brain talking to the gut and the gut talking back to the brain, saying, 'I'm uncomfortable'.

Dalton says many conditions thought to be purely anomalies of the mind, like mental illnesses, are now being linked to the gut.

"Many of the so-called psychological problems people are faced with today such as anxiety, depression, and even more serious conditions such as schizophrenia and autism are related to problems in the gut," she says.

"Programs that work to heal these gut problems and address the resulting deficiencies are very successful in helping the majority of people with these types of disorders."

Gut bacteria may also improve general brain function, research suggests.

In a UCLA study, women aged 18 to 55 who ate yoghurt containing probiotics twice a day for a month exhibited decreased activity in two brain regions that control central processing of emotion and sensation. They also showed greater connectivity between a region known as the periaqueductal grey and areas of the prefrontal cortex associated with cognition while those who skipped the probiotic showed greater connectivity of a different area.

Drawing on findings that most of the body's neurotransmitter serotonin resides in the gut, not the brain, Julia Ross' book and protocol The Mood Cure employs amino acids – the constituents of protein and precursors to neurotransmitters – to correct emotional fallouts.
"Your brain relies on protein – the only food source of amino acids – to make all of its mood-enhancing chemicals," Ross says.
"If you are not getting enough protein, you won't be able to manufacture those crucial chemicals."

Including protein in every meal is a good way to maintain adequate levels of amino acids – many of which the body can't manufacture ('essential amino acids'). Fish, eggs, chicken and beef contain all 22 amino acids.

Chronic fatigue

Chronic fatigue syndrome (CFS) has recently been linked to unbalanced gut bacteria.

According to research at the University of Toronto, low levels of Lactobacillus and Bifidobacteria in the gut could contribute to CFS symptoms. Gut bacteria communicates with the nervous system by way of the vagas nerves, so it makes sense that it can influence mood. The same bacteria also converse with the immune system, which largely resides in the gut.

"Research shows that patients with CFS and other so-called functional somatic disorders have alterations in the intestinal microbial flora," says Dr A Venket Rao, researcher at the Department of Nutritional Sciences at the University of Toronto. "Emerging studies have suggested that pathogenic and non-pathogenic gut bacteria might influence mood-related symptoms and even behaviour in animals and humans.

"We found a significant rise in both Lactobacillus and Bifidobacteria in those taking the Lactobacillus casei strain Shirota (LcS), and there was also a significant decrease in anxiety symptoms among those taking the probiotic vs controls."

Even certain symptoms of autism are now being linked to disturbances in gut bacteria. "There's good evidence that gut bacteria can upset behaviour, and that appears to be the case with autism," says Prof. Bornstein.

NEXT: Read more health advice from the team at WH&F or check out 15 tummy flattening foods

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How to trick yourself into training

Wed, 19 Aug 2015 05:13:47 +0000

Struggling to stay motivated? Use the 'nudge theory' to tweak your environment and smash your gym and diet goals.

Also called 'automaticity' or goal priming, the nudge theory is about little changes that essentially trick you into achieving your goals.

"Rather than trying to overtly change people's behaviour, the idea is to subtly direct people down a particular path by tweaking their environment," says health psychology researcher Dr Nicola Davies.

How does it work?

"This works by tapping into our two ways of thinking: automatic and reflective." Automatic thoughts are those you fall into habitually and action without much hesitation, like hitting the snooze button, whereas reflective thoughts relies on a conscious effort to do things differently. "Nudging is about making the healthier option easier to execute than the less healthy one so that eventually the new way becomes automatic," Davies says.

How to do it:

A nudge can be "anything that influences our choices". Like laying out your gym clothes the night before, putting your runners by the front door, or putting the vegies on the middle shelf.

Priming your goals is about changing your environment so that it not only influences our choices, but also limits them.

One Stanford University study found that the more we clutter the mind, the less likely we are to make reflective choices.

In the study, researchers found that students asked to remember a seven-digit number were twice as likely to choose cake than peers asked to remember a two-digit number when presented with cake or fruit salad. If five extra bits of information are all it takes to make our willpower crumble, how do you think it's going to stand up to locating your gym pants in the laundry at 6am?

NEXT: Find out What motivates you

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Lean carrot cake muffins

Wed, 05 Aug 2015 04:12:41 +0000

This recipe for carrot cake muffins is one of Rita Catalino's favourites! Perfect for using up fresh produce that’s past its prime and a great way to meet your vegie quota.

What you'll need:

3 cups almond meal
¼ tsp baking soda
1 tsp baking powder
Cinnamon
½ cup apple sauce
¼ cup coconut oil
5 free range eggs
1 cup shredded carrot
Vanilla extract
Dark sugar-free chocolate, grated, to garnish

What you'll do:
Mix together the first four ingredients in a bowl. Mix remaining wet ones in another bowl until well combined. Add the dry ingredient mixture to the wet one and combine until smooth. You can mix by hand or in a blender for a smoother consistency. Pour into a mini muffin tin or loaf tin lined with parchment paper and bake for 30 to 35 minutes at 190°C until golden brown or until a metal toothpick comes out dry.

Pro tip: "To emulate the icing on standard carrot cake and impart a tantalising contrast to the carrot's natural flavour, try mixing a scoop of your favourite protein powder with a few drops of water and mixing to a paste. For a syrup to pour over, simply add more water or reduce the amount of protein powder. Cinnamon swirl is my favourite!"

NUTRITION: 115 calories, 8 g carbs, 5 g sugar

NEXT: High protein chocolate cupcakes

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The Pill: a word of warning about overseas travel

Wed, 05 Aug 2015 03:01:40 +0000

Travel can seriously mess with key mechanisms of oral contraceptives such as The Pill, rendering travellers susceptible to unplanned pregnancy.

The most direct way they fail is through malabsorption due to travel maladies that induce diarrhoea or vomiting. Antimalarial doxycycline and high doses of vitamin C found in some jet lag pills can also inhibit the pill’s efficacy. Less directly, the time zone changes in long-haul travel can throw the cycle out of whack. Missing a dose by just 12 hours can throw the system off.

Advice for overseas travel

The going advice is to continue taking the Pill at ‘home time’ (not local time at your new destination) and gradually adjust to your new time zone. If you do miss a dose, The Travel Doctor TMVC, a specialist travel clinic network, advises applying the seven hormone days rule.

In plain speak, take active pills for the next seven days, during which time you’ll use condoms as backup.

Blood clots

NOTE: Women taking the Pill are more susceptible to blood clot formation, largely due to the oestrogen, and need to be especially aware of the risk ahead of long flights.

Women aged over 35 and smokers are especially susceptible. If you’re staying above 3,700 metres for more than four weeks, ask your GP about alternative contraceptives as the longer you spend in conditions that maximise clot risk, the greater the odds of it materialising.

5 myths about the contraceptive pill>>

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Quinoa milk recipe (high protein)

Wed, 05 Aug 2015 02:33:51 +0000

Celeb chef Teresa Cutter shows us how to make quinoa milk. It's easier than you might think!

With the march of coconut and almonds into milk cartons, it’s not easy choosing a faux moo juice. While researchers at the Universitat Politècnica de València are experimenting with hazelnuts, walnuts and chestnuts, we’re topping up our microwaved lattes with celeb chef Teresa Cutter’s high-protein quinoa* milk.

Ingredients*

Makes 1 litre (eight 125 ml serves)

250 g cooked quinoa
1 litre (4 cups water to blend)
2 fresh, pitted dates or stevia
1 tsp vanilla extract/paste

Method

Combine the quinoa and half of the water into a good high speed blender.

Blend at medium to high speed until creamy. This should take about 30 seconds to a minute.

Add the rest of the water and blend again.

Strain through a fine sieve and store the milk in the fridge for up to four days.

Per serve: kJ: 126
Fat: 0.4g Carb: 5.3g Protein: 1g Sugars 0.7g

*If you’re sensitive to gluten, play quinoa by ear as it may be cross-reactive.

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Win a Protein Supplies epic tasting pack, worth $55.45

Wed, 05 Aug 2015 00:16:12 +0000

*** THIS COMPETITION HAS NOW EXPIRED ***

Working on your summer six pack? Protein Supplies Australia (PSA) is giving away 10 prize packs, worth $55.45 each!

PSA is out to get us educated and excited about how we fuel our bodies. Their products include a variety of whey-based proteins, plant and vegetable based proteins and Spark (an all natural pre-workout) – perfect for anyone looking to stay fuelled by the best all-natural nutrition available.

Prize includes

1 x PSA Multi-compartment Shaker, RRP $9.95

1 x Sample WPI Pure, RRP $3.50

1 x Sample WPI Strawberry & Acai, RRP $3.50

1 x Sample WPI Vanilla, RRP $3.50

1 x Sample WPC Pure, RRP $3.50

1 x Sample 360Whey Chocolate, RRP $3.50

1 x Sample 360Whey Vanilla, RRP $3.50

1 x Sample BioPro Pure, RRP $3.50

1 x Sample BioPro Vanilla & Cinnamon, RRP $3.50

1 x Sample PeaPro Pure, RRP $3.50

1 x Sample PeaPro Chocolate, RRP $3.50

1 x Sample Spark Strawberry & Passionfruit, RRP $3.50

1 x Sample Spark Pineapple & Coconut, RRP $3.50

1 x Sample Spark Green Apple, RRP $3.50

How to win

*** THIS COMPETITION HAS NOW EXPIRED ***

We have 10 to giveaway!

Don't forget to like the Women's Health & Fitness Facebook page!

For more information about PSA visit www.proteinsuppliesaustralia.com.au,

Terms and conditions

1. Entry is open to all residents of Australia except employees of the Promoter and their immediate families and agencies associated with this promotion.

2. The promoter shall not be liable for any loss or damage whatsoever that is suffered (including but not limited to indirect or consequential loss) or for any personal injury of suffering or sustained in connection with any of the prizes offered except for any liability which cannot be excluded by law.

3. All entries become the property of the promoter.

4. The Promoter accepts no responsibility for late, lost or misdirected mail or for any prizes damaged in transit.

5. The promoter is Blitz Publications & Multi Media Group Pty Ltd, 1 Miles St, Mulgrave, Victoria 3170.

6. To enter the competition, entrants must tell answer the following question correctly: Name at least ONE product from the PSA EPIC Sampler Pack that you would like to try and why?

7. Entries must be emailed with name, address and phone number to: rebecca@blitzmag.com.au . The first 10 entries drawn that answer the following question correctly will win. Name at least ONE product from the PSA EPIC Sampler Pack that you would like to try and why?

8. The competition will be judged by a panel appointed by the Promoters, and will be judged on the following criteria: The first 10 entries drawn that answer the question correctly will each win a PSA EPIC Sampler Pack valued at $55.45 each.

9. The total prize value is $554.50 with 10 packs to be won. Each pack is valued at $55.45 each. Each Protein Supplies Australia EPIC sampler pack contains:

1 x PSA Multi-compartment Shaker RRP $9.95

1 x Sample WPI Pure RRP $3.50

1 x Sample WPI Strawberry & Acai RRP $3.50

1 x Sample WPI Vanilla RRP $3.50

1 x Sample WPC Pure RRP $3.50

1 x Sample 360Whey Chocolate RRP $3.50

1 x Sample 360Whey Vanilla RRP $3.50

1 x Sample BioPro Pure RRP $3.50

1 x Sample BioPro Vanilla & Cinnamon RRP $3.50

1 x Sample PeaPro Pure RRP $3.50

1 x Sample PeaPro Chocolate RRP $3.50

1 x Sample Spark Strawberry & Passionfruit RRP $3.50

1 x Sample Spark Pineapple & Coconut RRP $3.50

1 x Sample Spark Green Apple RRP $3.50

10. Start Date of Competition: 9am on Wednesday 12^th August2015

11. End Date of Competition: Sunday 13^th September 2015 at midnight

12. Date, time and place drawn: 12 noon on Thursday 17^th September, 2015 at the offices of the promoter.

13. Winners will be notified on Thursday 17^th September, 2015.

14. This is a game of skill and chance plays no part in determining the winner.

15. Prizes are non-transferable or exchangeable and cannot be taken as cash.

16. The judges’ decision is final and no correspondences will be entered into.

17. By entering this competition, you consent to Blitz Publications & Multi Media Group Pty Ltd giving your mailing address to product suppliers in the event that you are a winner, for the purpose of delivering your prize. Your address will not be used by Blitz Publications & Multi Media Group Pty Ltd or the supplier for any other purpose.

18. By entering this competition, you also confirm that you have read the Blitz Publications & Multi Media Group Pty Ltd Privacy Policy (http://www.blitzpublications.com.au/privacy-policy ) and consent to Blitz Publications & Multi Media Group Pty Ltd giving your mailing address to product suppliers in the event that you are a winner, for the purpose of delivering your prize

19. Should you be selected as a winner of this competition, you acknowledge and agree that no liability attaches to Blitz Publications & Multi Media Group Pty Ltd for any damage to, fault with or issue arising out of the product or prize, either during transit to you, or upon its receipt by you or at any stage thereafter. Blitz Publications & Multimedia Group Pty Ltd will not responsible for this replacement of the product or prize if any issues arise.

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Win a Sukin Super Greens prize pack, worth $59.80

Tue, 04 Aug 2015 23:44:54 +0000

*** THIS COMPETITION HAS NOW EXPIRED ***

Looking for all-natural skincare products? We are giving away 10 Sukin Super Greens prize packs, valued at $59.80 each!

You’ve adorned your diet with nutrient dense and holistically wholesome superfoods, why not add them to your beauty case, too?

Sukin Super Greens, features four products with the skin-nourishing goodness of kale, spirulina, parsley, chlorella, acai and goji.

Prize includes

- Detoxifying Facial Scrub 125ml, $12.95

- Nutrient Rich Facial Moisturiser 125ml, $12.95

- Detoxifying Clay Masque 100ml, $15.95

- Facial Recovery Serum 30ml, $17.95

How to win

*** THIS COMPETITION HAS NOW EXPIRED ***

We have 10 to giveaway!

Don't forget to like the Women's Health & Fitness Facebook page!

Terms and conditions

1. Entry is open to all residents of Australia except employees of the Promoter and their immediate families and agencies associated with this promotion.

3. All entries become the property of the promoter.

4. The Promoter accepts no responsibility for late, lost or misdirected mail or for any prizes damaged in transit.

5. The promoter is Blitz Publications & Multi Media Group Pty Ltd, 1 Miles St, Mulgrave, Victoria 3170.

6. To enter the competition, entrants must tell answer the following question correctly: Name at least TWO super food ingredients from in the newest range, Sukin Super Greens.

7. Entries must be emailed with name, address and telephone number to rebecca@blitzmag.com.au . The first 10 entries drawn that answer the question correctly will win. Question to be answered is: Name at least TWO super food ingredients from in the newest range - Sukin Super Greens.

8. The competition will be judged by the editor of Womens Health and Fitness Magazine or a representative appointed by the Promoter. The first 10 entries drawn that answer the question correctly will each win a Sukin Super Greens pack valued at $59.80 each.

9. The total prize value is $598.00 with 10 packs to be won. Each pack is valued at $59.80. Each Sukin Super Greens pack contains:

ü Detoxifying Facial Scrub 125ml $12.95

ü Nutrient Rich Facial Moisturiser 125ml $12.95

ü Detoxifying Clay Masque 100ml $15.95

ü Facial Recovery Serum 30ml $17.95

10. Start Date of Competition: 9am on Wednesday 12^th August2015

12. End Date of Competition: Sunday 13^th September midnight

13. Date, time and place drawn: 11am on Thursday 17^th September, 2015 at the offices of the promoter.

14. Winners will be notified after Thursday 17^th September, 2015 by email and/or phone.

15. This is a game of skill and chance plays no part in determining the winner.

16. Prizes are non-transferable or exchangeable and cannot be taken as cash.

17. The judges’ decision is final and no correspondences will be entered into.

18. By entering this competition, you consent to Blitz Publications & Multi Media Group Pty Ltd giving your mailing address to product suppliers in the event that you are a winner, for the purpose of delivering your prize. Your address will not be used by Blitz Publications & Multi Media Group Pty Ltd or the supplier for any other purpose.

19. By entering this competition, you also confirm that you have read the Blitz Publications & Multi Media Group Pty Ltd Privacy Policy (http://www.blitzpublications.com.au/privacy-policy ) and consent to Blitz Publications & Multi Media Group Pty Ltd giving your mailing address to product suppliers in the event that you are a winner, for the purpose of delivering your prize

20. Should you be selected as a winner of this competition, you acknowledge and agree that no liability attaches to Blitz Publications & Multi Media Group Pty Ltd for any damage to, fault with or issue arising out of the product or prize, either during transit to you, or upon its receipt by you or at any stage thereafter. Blitz Publications & Multimedia Group Pty Ltd will not responsible for this replacement of the product or prize if any issues arise.

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VIDEO: Swiss ball dumbbell chest press

Tue, 28 Jul 2015 19:40:28 +0000

Improve your upper body strength with this Swiss ball workout. WH&F Head Trainer Nikki Fogden-Moore demonstrates.

The Nordic diet

Wed, 22 Jul 2015 03:35:34 +0000

Keen to explore wholesome new lifestyles? Try the Scandinavian way of eating and see if it will work for you.

The Nordic eating style, based on food that is seasonal, fresh, local and rustic, is enjoyed in countries like Norway, Sweden and Denmark and set to become the next 'it' diet.

It encourages intake of more fresh fruit and vegies, eating whole grains like rye and enjoying more seafood (wild, not farmed). 'Clean' foods are priorities so you consume less additives and preservatives, and small amounts of red meat that are eaten are lean, good quality and preferably organic.

As well as reducing your intake of processed foods, the Nordic diet also aims to create less environmental waste.

"This focus on eating fresh reduces the time food is stored so it is not losing its health-boosting minerals, polyphenols and other nutrients," says Alan Barclay, dietitian, nutritionist, and chief scientific officer for the Glycemic Index Foundation. "Pickled foods are also enjoyed, which boost healthy bacteria in the body."

Adopt these habits:

Visit local food markets: They often have fantastic fresh produce on offer.

Shop more often: That way you won't be eating broccoli or carrots that have been sitting in your fridge long enough to go limp and lose nutrients.

NEXT: Healthy fats are key to a good diet

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Should you exfoliate dry skin?

Wed, 15 Jul 2015 05:28:46 +0000

Should you scrub your skin even when it's dry? We ask the beauty experts.

Heck, yes. The drying effects of winter weather can also cause a build-up of dead skin, resulting in flaking or roughly textured skin. Gross.

According to skin expert James Vivian.

“After a single exfoliation, your skin will not only feel smoother, brighter and healthier, but you will also create the optimum surface for absorbing all your prescribed serums and hydrators, thus making them more effective.”

Vivian loves: Aspect Cellablation ($59.40) for your face; and PCA Skin Body Therapy (from $56) for the body.

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10 mood-boosting foods

Wed, 15 Jul 2015 04:24:43 +0000

Want to boost your mood and energy? The nutrients in these foods will make you feel a million bucks.

Tomatoes:

High in lycopene, an antioxidant necessary for optimum mental functioning and resilience.

Oats:

Traditionally used to soothe nervous exhaustion and fatigue and jam-packed full of nutrients, oats also help reduce cholesterol, improving blood circulation to the brain.

Spinach:

Containing folic acid, it helps to protect the brain. Low levels of folic acid can impair concentration.

Ginger:

Stimulates circulation and, according to traditional Chinese medicine, keeps the good chi flowing.

Avocado:

Rich in potassium, provides the body with stamina. A deficiency of which may cause fatigue and 3-oclock-itis.

Eggs:

A convenient and versatile protein source during those lazy winter evenings. Omelette…nom.

Cashews:

High in iron for strength, cashews also contain some tryptophan and the other healthy brain fat, omega-9.

Beans:

The vegetarian protein of choice, crammed full of nutrients, fibre and complex carbs.

Parsley:

Lauded for its flavour, it’s packed with B vitamins that promote better memory and mental alertness.

Dark chocolate:

Contains magnesium, tryptophan and anandamide, a chemical that is produced by our brains when we are happy and increases motivation. Hallelujah!

5 ways to boost your happiness>>

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5 myths about the contraceptive Pill

Wed, 15 Jul 2015 04:17:37 +0000

Heard a rumour that the contraceptive Pill wasn't all it's cracked up to be? We've sorted the fact from fiction.

MYTH: Long-term Pill use makes falling pregnant less likely
A study at Copenhagen University Hospital last year found that levels of anti-Mullerian hormone and antral follicles, which predict fertilisation probability, were 19 and 16 per cent lower respectively in Pill users than those not taking a contraceptive pill.

Ovarian volume was also between 29 and 52 per cent smaller. While they said the changes were likely to reverse after stopping the Pill, researchers suggested testing ovarian reserves three months after stopping the Pill to accurately gauge fertility odds.

Experts at The Royal Women's Hospital in Melbourne say some practitioners suggest having three normal menstrual cycles after discontinuing the Pill.

MYTH: Skipping your period on purpose is dangerous
If you want to take the Pill continuously to avoid having periods altogether, it's perfectly safe, says Dr Farrell. "People should take the Pill to suit their lifestyle," says Dr Louise Farrell, vice-president of the Royal Australian and New Zealand College of Obstetricians and Gynaecologists.

Bear in mind that it's not foolproof; some people experience breakthrough bleeding and it can stop working after months. For women with a family history of blood clots, smokers and those aged over 35, taking an oestrogen pill does increase the risk of deep vein thrombosis and related conditions, potentially including stroke. If you do wish to puppeteer your periods, ask for a monophasic pill.

MYTH: The Pill causes weight gain
Not according to Dr Farrell, who says that on the contrary, some Pills result in weight loss rather than weight gain. "Psychosomatically, some people imagine they're hungrier on the Pill, so they eat more, which explains why they put on weight."

MYTH: Antibiotics impair birth control
The only antibiotics known to affect how well some hormonal contraceptives work are Rifadin and Rimycin, used to treat serious bacterial infections such as tuberculosis, according to NPS MedicineWise clinical adviser Dr Philippa Binns. She advises extra contraceptive precautions while taking them and for a few days after finishing the course.

MYTH: There's no need for birth control when you're breastfeeding
Statistically, you still have a five per cent chance of getting pregnant while you're fully breastfeeding. If you're combining bottle and breast, conception chances increase. However, taking certain hormonal contraceptives may restrict your milk supply according to the Australian Breastfeeding Association, so choose the mini pill or an IUD like the Mirena when you're breastfeeding instead.

MYTH: The Pill increases breast cancer risk
There is a slightly increased risk of getting breast cancer if you are on the Pill. However, Dr Farrell says it's incredibly low and more likely in women who are over 45.

"For women who have a history of breast lumps, or women in their 40s, it's best to go and see your GP to find out if you'd be better changing to a low-oestrogen pill or coming off it altogether," she says.

NEXT: Birth control - pill, patch or implant

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Magic marble chocolate cake

Wed, 15 Jul 2015 04:07:38 +0000

We love this high-protein chocolate cake recipe from fitness model Rita Catolino. All you need are a few ingredients, a coffee mug or jar and a microwave!

“This has been one of my go-tos for the past eight years, since I started competing. It’s perfect for the late-night kitchen raid when you want something sweet, moist and ‘cakey’ without having to bake up a storm or throwing your macro balance out."

Ingredients
•   ¼ cup egg whites
•   1 tbsp coconut flour 
•   ¼ tsp each baking soda and baking powder
•   2 tbsp vanilla protein powder 
•   2 tbsp melted organic 75% or higher chocolate

What you’ll do:
1. Mix the first four ingredients in a bowl by hand with a whisk or in a mini blender. 
2. Spray a mug or jar lightly with oil. 
3. Pour the mixture into the mug and pour the chocolate on top.
4. Use a butter knife and swirl through the chocolate so it swirls and filters through the cake mixture deep in the cup or jar. You are creating a marbling effect.
5. Microwave the mug or jar on high for two minutes, 30 seconds (you might need an extra minute depending on your microwave’s power).
6. Remove from microwave and turn upside down on plate to remove from mug or leave in jar or mug to serve. Eat as is or sprinkle with chocolate shavings.

Bon appet-fit!

5 fitness tips from Rita Catolino>>

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What to do after a food binge

Wed, 01 Jul 2015 06:09:23 +0000

Eaten too much? Overindulged at the weekend? These tips should help you resume and maintain your healthy habits following a food blowout.

The occasional overindulgence isn't going to harm your health, but it's important to get back on track after a big night out.

"It's normal to overindulge and go out and enjoy yourself on occasion, but it's how you redeem yourself after the fact as to whether you see weight gain or weight loss," says accredited practising dietitian and Dietitians Association of Australia spokesperson Lauren McGuckin.

Try these three pieces of advice for getting back on track:

1. Let your tummy groan
Then have a light, healthy, protein-rich breakfast like an egg on wholegrain toast or a small bowl of muesli with yoghurt and berries.

2. Hydrate
Dehydration often masquerades as hunger, especially after consuming high-fat and high-salt foods, so keep a water bottle on hand throughout the day.

3. Go home-made
Research shows that the more we eat at home, the slimmer we are. Even if you're choosing healthier options like vegetable pizzas sans cheese or stir-fries, takeaway foods are usually higher in fat and calories than home-prepared meals. Plus, portion sizes are larger to compensate for the extra hit to your wallet.

NEXT: Food blowouts busted

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10 ways to boost calorie burn at the gym

Wed, 01 Jul 2015 05:26:07 +0000

Trick up your workout with these simple techniques to burn more fat at the gym.

1. Aim for 3-7 reps
To boost metabolism, you want fewer reps with heavier weights according to the Norwegian University of Sport and Physical Education. To maximise calorie burn after your workout (a.k.a. excess post-exercise oxygen consumption or EPOC), aim for three to seven reps.

2. Combine loads
While lifting heavy and slow optimises afterburn, there's something to be said for lighter weights. While they won't buy you free on-couch calorie burn, researchers at the College of New Jersey say lighter weights may burn more kJs in session. The smart money's on splicing heavy and light sets – try heavy for three to seven reps and light for 10 to 20. If that's too easy, do two sets of heavy, two sets of light.

3. Rest less
To elevate calorie burn by around 50 per cent, reduce rest time between sets from three minutes to 30 seconds, suggest College of New Jersey researchers.

4. Go hard or go home
While controlled moves demand more energy than loose ones, don't take that as a cue to move in slow-mo. Lifting with explosive movements will engage more fast-twitch muscle fibres, which chew through more fuel than their slow-twitch peers according to a study at Ball State University. Choose a weight about 30 per cent of your 1 rep max (1RM), which means one you can lift 15 to 35 times per exercise. Complete four to five sets comprising two fast sets of three to eight reps and two to three at normal speed.

5. Rock the beat
Firing up your Soundcloud before you hit the treadmill is a secret fat-burn weapon. In a study presented to the National Strength and Conditioning Association, those who worked out to their favourite playlist logged greater intensity and fat loss. Listening to tunes correlated with significantly higher reps than silence.

6. Reverse charges
If you usually tack resistance onto the end of a cardio workout, you're cutting off your nose to spite your fat loss. Fix? Switch the order. According to Japanese researchers, doing resistance before cardio results in greater fat burn. Better news: assuming it's high intensity, you can cut your cardio to 15 minutes, which is the window in which the burn is highest.

7. Short circuit
To really make your cardio work, chunk it into short stints at near-maximum exertion. Try high-intensity interval training (HIIT) at 90 per cent of your maximum heart rate (MHR) augmented by stints at walking pace. Most steady-state cardio demands 60 to 70 MHR. Try the 20/10 rule (sprint for 20 seconds, walk or jog for 10).

8. Take a break
Haven't got the endurance to stay on the bike for 30 minutes? Not an excuse to not work out. In fact, one study found that breaking your cardio into 10-minute bursts broken by 20-minute rests resulted in greater fat burn and higher EPOC.

9. Delay the play
Can't fathom getting up at the crack of dawn? Good, because you'll burn more calories per session after work. In a University of Wisconsin study, participants who exercised for half an hour between 5 and 7pm raised metabolic rate more than morning exercisers – as measured by post-workout calorie burn. End-of-day sessions also trumped lunchtime workouts.

10. Ring a bell
Kettlebells can add a serious calorie burn premium to a HIIT workout. The combination of weight load, heart rate elevation and whole-body movement makes kettlebells an all-in-one winner according to exercise physiologist Richard Garard. Try using them in eight 20-second intervals, aiming for maximum swings per round. By round five or six you should be flagging. WARNING: If you're new to kettlebells, enlist a trainer for a single session to teach you proper form. These things can be dangerous.

NEXT: How many calories are in your coffee?

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Best beauty products for dehydrated eyes

Wed, 01 Jul 2015 04:21:56 +0000

Are you eyes dry, puffy or wrinkled? Here's our pick of the top beauty products to help keep your eyes fresh and pretty all year round.

Dry eyes
Even eyes aren't immune to winter's drying effects. The outer layer of the eye produces oils to curb moisture evaporation from the middle layer. Strong winds and low humidity levels brought on by artificial heating hinder the production of these oils.

To provide temporary relief, consult a physician about using preservative-free artificial tears. Pay heed to the recommended dosage – artificial tears are intended to stimulate the production of natural tears, not replace them entirely!

Dark circles and puffiness

Take care when tending to the thin skin around your eyes. Tiredness and dehydration prompts blood cells to migrate to the surface, creating the appearance of dark circles.

This delicate area also has fewer oil glands, necessitating a need for eye creams to encourage oil production. Opt for formulas that contain vitamins A, C and K. Vitamin A controls the production of melanin, reducing the appearance of dark circles, while vitamins C and K act as antioxidants, fighting puffiness and dehydration.

Best products for eyes

1. Murine Eye Mist, $16.95

2. SK-II Signs Eye Mask, $125

3. Clinique Even Better Eyes Dark Circle Corrector, $50

4. Medik8 Dark Circles Concealer, $89

NEXT: Best eye shadows for your eye colour
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Joanna Turner: I lost 25 kilos with deep breathing

Wed, 01 Jul 2015 03:44:17 +0000

We do it all day, every day. But simple tweaks to your breathing can boost your wellbeing. Joanna Turner, a health coach from Sydney, tell us how she lost weight through correct breathing.

"It took me a while to hear the message about breathing that everyone kept talking about. I was 'hearing' the message but not actually doing it. After a stressful day at work (I was formerly a corporate accountant), I would literally say, 'I haven't even breathed today!'

I am a firm believer that stress makes you fat. The right breathing – proper belly breaths – is a quick way to calm stress, and reduces all that cortisol that's pouring in to our body (when you're in the 'fight or flight' stress response mode).

I have a new career as a health and life coach, and now actually teach my clients how to breathe. Breathing the right way has calmed me down and helped me lose weight.

So far I've lost 25 kg and find myself spending less time doing excessive long-distance sports, like triathlons and half-marathons, and spend more time doing yoga, Pilates, weights and short HIIT-style (high intensity interval training) workouts for fast results. This change has given me better results, in much less time."

For more information on better breathing, see our 4 breathing techniques to reduce stress or browse more weight loss tips.

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Taylor Ryan: Gaining weight made life better

Wed, 01 Jul 2015 01:26:45 +0000

PT Taylor Ryan was so besotted with staying tiny, she trained 10 hours a week. But a dare from her husband to gain 4.5 kilos changed everything.

Four kilos. That’s all my husband asked me to gain. To many people, four kay-gees isn’t a lot. To many women, their bodies fluctuate by more than that several times a year. But to me, at the time, he might as well have asked me to gain 40 kilos.

Let me explain. Two years ago, my life was insanely different. I was running 45-plus km per week. I was racing at least one race every single month. While running was a focus, I was also completing at least three strength and kettlebell workouts and filming workouts for my website and blog. By week’s end, there’d be times when I had completed 10 or more workouts.

This isn’t normal, and it wasn’t what I was recommending to my personal training clients. Along with excessive fitness, I was living a completely vegan lifestyle.

I had never been thinner, weighing in at 48 to 50 kilos for my 5’5” frame. In fact, I was proud of my low weight. If I could have gotten any smaller, I probably would have given myself an internal fist-pump and done it.

I kept my pride tucked inside like a little secret because, deep down, I knew I wasn’t healthy. I didn’t want to be lectured and I didn’t want to be told to cut back on workouts or to be given tips on nutrition.

I was thin; I felt as if I looked the part of a trainer. I was winning. Or I thought I was.

Health problems

Did you know that when you run, you lose iron through your feet?

It’s true. I didn’t know it when I was running over 160 km a month.

That combined with my vegan diet led to me being diagnosed with anaemia. I was always tired, my brain foggy, and I remember trying to read aloud an article to my husband but having trouble getting the words out. It was as if I had experienced a minor stroke…I could see the words clearly, but I felt like a first grader trying to sound each one out.

Periods? What were those? I hadn’t had one in over eight years. And although I had talked with my Ob/Gyn, she was confident that when I decided to cut back on my fitness and dietary reistrictions it would come back.

But a woman can’t help but feel broken when things aren’t happening like they should. My husband and I were at the stage where family talk was normal, and I was constantly worried I would not be able to give us the family we dreamed of.

Unfortunately the anaemia and the periods weren’t enough to change.

It wasn’t until I was looking online at images of strong women that I admired when my husband reminded me for the 1,000th time (yes, I counted) that if I wanted to have their strong physiques, I would have to gain at least four big ones.

The 4.5 kg dare

It was then that the dare/challenge was created… He dared me, knowing I couldn’t say no to a good dare, to gain the gees.

At first I was filled with anxiety. My heart rate sped up at the thought of seeing numbers in the 50s on the scale. I had managed to stay below 51 kilos for over two years and now he wanted to take that accomplishment away? I actually carried a little resentment in my heart.

Questions flooded my brain: Would I be fat? Would I have to buy new clothes? Would he find me sexy? Would my clients look up to me? Would I be able to lose it if I didn’t like the outcome?

The week that he presented me with this challenge, I was diagnosed with a stress fracture in my foot.

I took it for a sign. My body was weak, tired and in need of changes. It was this stress fracture that gave me the courage to accept that four kg challenge starting January 2014 and to change the way I look at fitness, nutrition and myself.

Changing my diet

The first step was to say goodbye to my vegan diet.

While I loved being a vegan, and I knew of many healthy vegan athletes, it wasn’t working for me any longer. I didn’t want to have to take pills to supplement what I wasn’t getting in my food (and let’s face it, iron supplements aren’t fun to take).

The night I officially kicked off the challenge, we grilled a venison roast and I savoured every single bite.

Getting strong

Then I took a look at my training. If I wanted to gain the weight mostly as muscle (it’s impossible to gain 100 per cent as muscle), I would have to tweak a few things. Previously, running had been the backbone of my fitness; and my strength training, while important, was there to help build a faster runner.

January 2014, things switched. With my foot recovering, running was taking a back seat and I turned to my weights – my kettlebells – for fitness. I decided if I wanted a strong body, I would have to get strong.

Even after my foot was healed, I looked at running differently. It was there not to help build my endurance but so I could be better at kettlebells. It was there to help me relax and build cardio strength…but it was no longer my passion.

Workouts were more about overall health and strength than about burning calories. It was a new feeling, very free. I didn’t care about calories, because I wasn’t trying to burn them. In fact, at the end of workouts, I would have to eat to help increase my weight.

Food became very free. After a decade of analysing everything I put in my mouth, I began to learn to eat to eat. I didn’t care if there were 40 grams of carbs in my dinner. I didn’t care if the serving of chicken was bigger than a deck of cards. I made sure that I was eating REAL food, and aside from that, I stopped worrying about macronutrients and calories.

Gaining weight

After a month, I weighed myself. Up almost two kilos. I panicked.

I felt gross seeing the number blink up at me. The power that little number holds for us women – it’s unbearable. Could I lie and tell Dan that I was up 3.5 kg? Could I just call it and stop the challenge?

If there is something you should know about me, it’s that I’m stubborn. I don’t give up easily. So I slid the scale away, and kept pushing on.

I didn’t step back on but just kept going with my goals and training. After six months, I finally got the courage to strip down and place each foot on its cold, heartless surface.

I took a deep breath, blew it all out, placed one foot on the scale, placed the other foot, and waited. Those three seconds of watching it go up and down felt like a full minute before it finally stopped and read 55 kg. I did it.

I didn’t celebrate, although a part of me wanted to. And I didn’t beat myself up, though a part of me wanted to. I felt accomplished, and felt a sense of pride knowing that four kilos didn’t kill me.

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Juice fasting for weight loss

Wed, 24 Jun 2015 05:13:32 +0000

Trying to lose weight? Don’t be deceived by the term ‘juice fast'...

Considering a glass or bottle of cold-pressed juice can contain up to 1,000 kJ – a juice cleanse won’t necessarily cause rapid weight loss.

“People on juice diets might be having litres of juice in a day…it’s a little ridiculous,” says WH&F dietitian on speed-dial Melanie McGrice (melaniemcgrice.com.au).

“We actually recommend that people who need to gain weight drink juice because it’s good for you, doesn’t fill you up, and has a high kilojoule content,” she says. Any weight lost during a juice cleanse or detox – think no solids and a few fancy avant-garde powders – is likely to largely comprise water and muscle, not fat.

“There are very few fruits or vegetables that contain enough iron to fulfil your daily needs,” McGrice warns. “It would also be hard to get enough vitamin B12, zinc or calcium, not to mention protein.”

Trade up to a smoothie

A sound way to reconcile the uber-dose of produce made practicable by juicing with macronutrients that favour fat loss is trading up from juices to smoothies.

Not only does the addition of a protein source such as yoghurt guard against catabolism (a.k.a. muscle loss and metabolic slowdown), blended smoothies often contain whole fruit with its full fibre quotient and can accommodate an extra fibre source – think cannellini beans.

While comparative calorie counts render the swap counterintuitive (on paper, smoothies can contain up to twice the calories in juice), the discrepancy will pay off when the protein and fibre’s satiety merits make snacking redundant. Fibre also slows the release of sugar into the bloodstream, averting carb cravings native to pure fruit juice diets.

TOP TIP: If you are skolling liquefied produce, favour vegies, watch fruit volume and don’t expect miracles.

NEXT: Metabolism-boosting juice>>

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High protein chocolate cupcakes

Wed, 24 Jun 2015 03:25:42 +0000

Protein cupcakes are nothing less than totally awesome. These are low-carb and intensely chocolatey. Top them with whatever you like best. Perhaps this salted caramel cream cheese icing? It’s really good.

Disclaimer: We won’t pretend this caramel sauce is high in protein or low in sugar, because ... it is caramel. But it contains no refined sugar. The secret here is to harness the naturally occurring sugars in the syrup and the coconut milk to produce a delicious and light alternative that has half the fat of traditional salted caramel. It is also simple to make, delicious, suitable for dairy-free and low FODMAP diets and has a gorgeous aroma!

Ingredients (makes 12 standard cupcakes)
•   112 g egg whites
•   100 g granulated stevia blend (or sugar)
•   25 g unsweetened cacao powder
•   65 g oat flour (or plain flour)
•   65 g rice protein powder
•   2.5 g bicarbonate of soda
•   7.5 g baking powder
•   2 g vanilla bean powder
•   ¼ tsp sea salt
•   25 g macadamia oil
•   120 g non-fat Greek yoghurt
•   30 g freshly brewed espresso, cooled
•   Salted Caramel Cream Cheese Icing

WHAT YOU’LL DO
Preheat oven to 180°C. Line a standard, mini muffin or cupcake tin with cupcake liners. This helps the cupcakes to retain their shape while baking. Set aside.

In a large mixing bowl, sift together the sweetener, cacao powder, oat flour, rice protein, bicarbonate of soda, baking powder, vanilla and salt.

In a separate bowl, whisk together the macadamia oil, Greek yoghurt, and espresso. Add the liquid ingredients including egg whites to the dry mix and beat well until the batter is smooth.

Divide the batter equally between the cupcake liners.

Bake for 15 to 18 minutes, or until a skewer inserted into the centre comes out fairly clean.

Do not overbake these cupcakes. They are done when there are still some moist crumbs attached to the skewer when testing.

Remove from the oven and allow the cupcakes to cool completely on a wire rack.

Top with salted caramel cream cheese icing (scroll down for recipe) when cooled. It is best to ice these just before serving.

Without icing, these cupcakes will keep for several days in an airtight container at room temperature.

Once iced, they should be stored in the refrigerator.

Salted caramel cream cheese icing (makes 370 g)

This is a simple, soft cream cheese icing. It does not set firm so does not hold its shape when piped but is perfect to dollop and swirl atop a cupcake. The flavour is amazing and makes a perfect frosting for the chocolate cupcakes. (It can also be used as a dessert, or served over a fruit salad.)

Ingredients
•   90 g Salted Vanilla Maple Caramel
•   250 g low-fat cream cheese  (< 5% fat)*
•   30 g granulated stevia blend
*   You can substitute full-fat cream cheese, firm ricotta, or mascarpone for the cream cheese.

WHAT YOU’LL DO
If the caramel is set due to being refrigerated, gently warm it through until it is liquid again.
Just place the caramel in a small bowl and microwave in 10-second bursts, stirring in between, until it is smooth and more fluid again. Allow the caramel to cool.
Blend together the cream cheese, caramel and sweetener.
Store, covered, in the refrigerator until required. This icing is best used just prior to serving. It will keep for several days, if stored, covered, in the refrigerator.

NEXT: Black forrest cupcakes>>

Recipe from Protein Baking Evolved by Vivianna Buzzi.

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Fraxel skin  resurfacing – your complete guide

Wed, 24 Jun 2015 01:11:40 +0000

Suffer from pigmentation, discolouration or frown lines? Fraxel skin  resurfacing helps replace damaged cells.

What is fraxel skin  resurfacing?

Fraxel promises to smooth skin tone, soften scars and frown lines and reduce discolouration and pigmentation.

The resurfacing laser creates thousands of microscopic treatment zones, inducing the skin’s natural healing process and replacing damaged cells with fresh, youthful-looking skin.

What to expect?

You will feel a hot prickling sensation before the area is cooled to relieve the discomfort. After the treatment, you may experience redness and swelling, but this diminishes over the next couple of days.

The skin will naturally bronze over the next week or two before flaking like sunburn and revealing fresher-looking skin.

How many treatments do you need?

An average of three to five treatments, spaced about two to four weeks apart, will help the skin gradually improve over the next six months.

NEXT: Your guide to dermal fillers>>

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Theresa Jenn Lopetrone's diet plan

Wed, 17 Jun 2015 04:30:08 +0000

Want to know exactly what fitness models eat? Cover model Theresa Jenn Lopetrone shares her diet plan.

Note: “I usually rotate my protein, vegetables and carbs; except on the weekends I have a glass or two of wine, one to two meals out, and a Quest bar.I may have a slice of cheesecake or go out for a burger and fries or steak dinner, it all depends what I am in the mood for.”

5am:

Option A. Smoothie (1 scoop protein, 1 cup unsweetened almond milk, 1 scoop greens, 1 tsp maca powder, 1 tbsp chia seeds, ground flax seeds, or hemp hearts, 3/4 cup frozen blueberries, 1/2 banana, 2 cups fresh spinach and handful ice. Water and a double espresso.

Option B. OR Protein Pancakes – blend 1 scoop protein powder, 1 tsp cinnamon, 4.5 egg whites, 1/2 banana, stevia, 16 g walnuts, 2 tbsp 1% cottage cheese, 1/4 cup oats

7:30am

9 egg whites, 1 slice sprouted grain bread. Water and single espresso.

10.30am

12 raw almonds, 1 BabyBel Light cheese, 1 bell pepper. Water and green tea.

12.30pm

Extra lean ground turkey, quinoa, and broccoli, baby carrots, cucumber slices, 1 banana. Water and green tea.

3pm

Extra lean ground beef, broccolislaw or asparagus, and brown rice, grape tomatoes and water.

6pm

Chicken or fish and steamed vegetables, 1 tbsp all peanut butter or coconut butter. Water and herbal tea (usually Celestial ‘Sleepytime tea’).

Any food rules?

I’ve disproved a lot of ‘common knowledge’ about the dietary measures required to make physical changes. One is that you need to give up dairy; I’m Italian and naturally I love cheese. You do need to be aware of what types of cheese you eat and the amount. But if you choose a light cheese like BabyBel Light you can work one portion in every day.

In fact, you can even have yourself a clean grilled cheese sandwich if you like! Like everything, you can still eat those richer cheeses on occasion and in moderation. You can also drink wine and your fav cocktails in moderation while still meeting your goals, but if you have more drinks than you need, you run the risk of overeating.

Meet Theresa Jenn Lopetrone>>

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Kass Fraser – June 2015 BodyBlitz winner

Wed, 17 Jun 2015 02:43:38 +0000

Kass Fraser is our June 2015 BodyBlitz winner. Here, she shares her amazing weight loss story.

I first saw the BodyBlitz challenge while flicking through WH&F magazine in my doctor’s waiting room, awaiting my post-operative review and clearance. I had just had another surgery, my seventh reconstructive surgery to my lower organs in four years following life-threatening complications sustained with the delivery of my two children. I had an overwhelming thought of ‘I’m going to do that, that’s me’.

In 2010, at 139.8 kg four months after the delivery of my first child, I was diagnosed with hypothyroidism and polycystic ovarian syndrome. Having always been physically active prior to pregnancy, my inability to move independently affected my health in all areas of my life and my self-esteem suffered considerably. Finally I was given clearance from my doctor and my physio and I signed up to the challenge. I never anticipated how much this decision would affect my mindset. Being able to say I was challenging and training myself instead of going to rehab changed my life dramatically. I felt like I pushed so much harder in the gym, knowing I was training for life instead of more surgery.

The biggest thing I have learned on this challenge is that we are all on our own paths and the only person who needs to understand why I’m doing this is me. There is nothing that will beat the feeling I had when I put my bikini on for my photos and how I felt in it, knowing that this isn’t the last day of my challenge, but the first day of the rest of my life; this is me and for the first time in my life, I actually feel proud to be me.

On overcoming challenges:
I experienced overwhelming guilt for taking the time I needed each day to train, having to put the kids in crèche, training around the clock, close to three hours a day, and it took me until around week six to manage this better. I learned that I am actually a better mum for taking this time to improve my health, ensuring I’m a healthy mummy who can enjoy my children, and it turns out I have a lot more patience after training!

Before I started, I went to the local library and got as many WH&F magazines as I could find to see what other people had done on their challenges. I joined a heap of bodybuilding forums online and researched everything there is to know about lifting weights. The first few weeks were slow and the learning curve was pretty steep. I had to tweak a lot of the lifting techniques to make them pelvic-floor safe. I had to keep my physio happy by meeting my rehabilitation requirements, but also allowing myself to meet some personal strength gains too.

On workout motivation:
It sounds funny, but the muscle soreness was one of my big motivators! (Weirdo, I know.) Having been very sick for a very long time and unable to walk and move independently following my surgeries for extended rehab periods, I know how it feels to have this freedom taken away. To know exactly what my body had done in each training session to create the muscle fatigue and soreness I was experiencing during the challenge was so liberating.

I was definitely aesthetically driven too. I’d been ‘rehabbing’ for so long and exercising most days yet to look at me you’d assume I had a fast food addiction, which was definitely not the case! I wanted the outside to reflect how hard I’ve worked to regain my health internally.

Click 'next' to view her diet plan

On food swaps:
I was forced to follow a very strict diet and rehabilitation program, both pre and post operatively, for the last four years. In this time I’ve tried everything from low carb, no carb, low GI, meal replacement shakes, etc., and they all had benefits, but with most of these diets came the mental anguish of missing out and feeling like I was on rations. I found myself constantly thinking of food, every waking moment of the day!

I also struggled with increasing my calorie intake through food and upping my carbs. It went against everything I understood about weight loss, but the more I trained, the more fuel my body needed and the more I had to eat. I can’t believe it’s taken me until my mid 30s to understand the concept of eating for nutrition and energy instead of eating not to get fat or fatter, which was my previous belief.

On treats:
When I had the odd treat I had Coles Simply Less dark chocolate or a Skinny Cow ice cream. But honestly, after the first month or so, I rarely craved sugar. It’s like I’ve magically turned the sweet switch off. I wasn’t counting the seconds to the next meal like I had experienced on past diets.Throughout the challenge I had idealised the final day as my binge day to celebrate finishing the challenge, but it has rolled through, business as usual. I think this may be my biggest achievement to date as I’ve changed the way my brain works and it feels amazing.

On measurements:
Measurements are absolutely essential. When I looked at myself in the mirror I couldn’t really see my progress, and we all know the scales can lie depending on what time of day you sneak a peek. So for me the tape measure was my only real guide on how far I was coming. I did full-body measurements on waking up at the start of each week. I also took photos around halfway to see if there were changes, but I’d recommend taking your own personal photos weekly for self-motivation. I wish I had, as I wasn’t very good at celebrating my smaller milestones. I also kept a workout diary, as I was shocked how much my strength increased, especially at the start.

On goals:
In the start it was all about losing weight and having a great body, but once I started it was evident that I actually loved the way clean eating and hard training made me feel, and that became the life changer. It’s not until you experience how you feel when you eat clean and train hard and how efficient your body becomes that you have a comparison. I doubt many would give this feeling up; I know I can’t go back!

I have signed up to do another challenge, then I want to go back to study and do my diploma in remedial massage and my PT certificates, as I’d like to, one day, have my own fitness/rehab business, combining training and massage to achieve all levels of fitness goals. I feel I’ll be able to relate to my clients, as I’ve been full circle and experienced all the highs and lows weight loss, rehab and now training has to offer.

WHAT I DID
Monday
AM: Fasted cardio (30 min HIIT), weights (legs, biceps, triceps).
PM: Clinical Pilates (30 min reformer)

Tuesday
AM: Fasted cardio (30 min HIIT), weights (back, chest, shoulders)
PM: Clinical Pilates (30 min reformer)

Wednesday
AM: Fasted cardio (60–90 min moderate intensity)
PM: Clinical Pilates (30 min reformer)

Thursday
AM: Fasted cardio (30 min HIIT), weights (legs, biceps, triceps)
PM: Clinical Pilates (30 min reformer)

Friday
AM: Fasted cardio
(30 min HIIT), weights (back, chest, shoulders)
PM: Clinical Pilates (30 min reformer)
Saturday
AM: Fasted Cardio
(60–90 min moderate intensity)
PM: Clinical Pilates (30 min reformer)
Sunday
Clinical Pilates
(45 min reformer)

WHAT I ATE:
Breakfast: 50g oats; protein powder, a tablespoon of Greek or natural yoghurt, ½ cup of berries; OR two to three eggs; one cup of vegetables; one slice of rye toast

Snack: Protein shake with water OR a small piece of fruit and eight almonds

Lunch: 100g protein (tuna, chicken, etc.), two cups green vegetables or salad, ½ cup grains and a wrap bread

Post workout: protein shake with milk (on weights days); protein shake with water (after cardio)

Dinner: 150g protein (fish, chicken, beef etc.), two cups low-starch vegetables or salad

Snack: Protein shake with water OR ½ cup berries with a tablespoon Greek or natural yoghurt.

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Sweet potato pancakes

Wed, 10 Jun 2015 07:41:26 +0000

Looking for healthy recipes? Try these sweet potato pancakes from cover model Nichelle Laus

Ingredients
» 250 ml liquid egg whites
» 120 g cooked (and mashed) sweet potato*
» Cinnamon to taste

What you'll do:
Blend ingredients for about 10 seconds and pour batter into lightly sprayed pan.

Cook on both sides and enjoy!

Tip: Be patient and allow to cook thoroughly or it will fall apart.

*Substitute pumpkin or cauliflower if desired

NEXT: Read about kickboxing with Nichelle or check out some other healthy recipes.

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4 winter metabolism boosters

Wed, 03 Jun 2015 07:40:49 +0000

Boost your calorie burn without donning your sports gear with these tips from Nikki Fogden-Moore.

1. Supplement your journey with a good-quality multivitamin
If you're doing intense training then you may need to fortify your body with extra vitamins and minerals to help repair and assist metabolic maintenance. One-a-day multis with extra B, C and D are great during the winter months.

2. Magnesium magic
Our bodies need magnesium as it's an incredible multi-tasker connected to over 300 biochemical reactions in our body! Yep – it's a must-have to help metabolise fats, carbs and support a healthy energy system while you are training and recovery afterwards.

3. Get your OM on with omegas
I take flaxseed in my smoothies and add this to oats during the winter months as well to build up the essential fats in my diet. Think of omega-3 as the oil for your engine. The fatty acids help your recovery phase, prevent muscle breakdown and reduce wear and tear on joints.

4. Hydrate, Hyrdate, Hyrdate!
Even though the weather's cooler, drinking good amounts of water is essential. Water is critical for supporting metabolic function. Avoid sugary sports drinks and soft drinks and stick to plain filtered water – filling up and drinking at least four of your large sports bottles if you can a day. Add squeezed lemon or lime juice as well – it's an ideal way to kick-start your digestive system in the mornings and I keep a jug with this on my desk and keep refilling with filtered water.

NEXT: Metabolism boosting juice

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Trends and Disparities in Postpartum Sterilization after Cesarean Section, 2000 through 2008

Special Services for Women in Substance Use Disorders Treatment: How Does the Department of Veterans Affairs Compare with Other Providers?

The Epidemiology of Human Immunodeficiency Virus Infection and Care among Adult and Adolescent Females in the United States, 2008–2012

Why Women Sit: Determinants of Leisure Sitting Time for Working Women

Reducing Unintended Pregnancies Through Web-Based Reproductive Life Planning and Contraceptive Action Planning among Privately Insured Women: Study Protocol for the MyNewOptions Randomized, Controlled Trial

Taking a Giant Step Toward Women's Heart Health: Finding Policy Solutions to Unanswered Research Questions

Cancer Prevalence among a Cross-sectional Survey of Female Orthopedic, Urology, and Plastic Surgeons in the United States

Postpartum Contraception Use by Urban/Rural Status: An Analysis of the Michigan Pregnancy Risk Assessment Monitoring System Data

Sexual Victimization and Somatic Complaints in Pregnancy: Examination of Depression as a Mediator

Beliefs About Anal Cancer among HIV-Infected Women: Barriers and Motivators to Participation in Research

Geographic Variation in Characteristics of Postpartum Women Using Female Sterilization

The Association between Adverse Childhood Experiences and Alcohol Use during Pregnancy in a Representative Sample of Adult Women

Intimate Partner Violence Detection and Care in the Veterans Health Administration: Patient and Provider Perspectives

Bosnian, Iraqi, and Somali Refugee Women Speak: A Comparative Qualitative Study of Refugee Health Beliefs on Preventive Health and Breast Cancer Screening

Geographic Access to Mammography and Its Relationship to Breast Cancer Screening and Stage at Diagnosis: A Systematic Review

Barriers to Receiving Long-acting Reversible Contraception in the Postpartum Period

Knowledge of HPV and HPV Vaccine among Women Ages 19 to 26

Acculturation, Behavioral Factors, and Family History of Breast Cancer among Mexican and Mexican-American Women

Understanding Women's Differing Experiences of Distress after Colposcopy: A Qualitative Interview Study

When Off-label is Illegal: Implications of Mandating the FDA-approved Protocol for Mifepristone-induced Abortions

Postpartum Psychosocial and Behavioral Health: A Systematic Review of Self-Administered Scales Validated for Postpartum Women in the United States

“One Problem Became Another”: Disclosure of Rape-Related Pregnancy in the Abortion Care Setting

Reproductive Life Planning in Primary Care: A Qualitative Study of Women Veterans' Perceptions

Gender Differences in Institutional Long-Term Care Transitions

Posttraumatic Stress Disorder Symptom Severity and Socioeconomic Factors Associated with Veterans Health Administration Use among Women Veterans

Where Did She Go? The Transformation of Self-Esteem, Self-Identity, and Mental Well-Being among Women Who Have Experienced Intimate Partner Violence

Alcohol Use and Unintended Sexual Consequences among Women Attending an Urban Sexually Transmitted Infections Clinic

Perinatal Depression and Anxiety in Women with and without Human Immunodeficiency Virus Infection

Couples and Miscarriage: The Influence of Gender and Reproductive Factors on the Impact of Miscarriage

A Qualitative Exploration of Low-Income Women's Experiences Accessing Abortion in Massachusetts

Gender Differences in Service Utilization among OEF/OIF Veterans with Posttraumatic Stress Disorder after a Brief Cognitive–Behavioral Intervention to Increase Treatment Engagement: A Mixed Methods Study

Long-Term Worries after Colposcopy: Which Women Are at Increased Risk?

Cancer Risk Factors, Diagnosis and Sexual Identity in the Australian Longitudinal Study of Women's Health

Editorial Board

Contents

Gender Differences: A Lifetime Analysis of the Economic Burden of Alzheimer's Disease

How to stay slim in your 30s, 40s and 50s

What is the 'middle age spread'?

How to stay trim – despite your age!

6 nutrition rules to live by

1. Carbohydrates are not evil.

2. Eat protein after you exercise.

3. Good fats are essential!

4. Consume amino acids

5. Vitamins and minerals from nutrient-rich food

6. Nothing beats good-quality filtered water.

Suzie Solbrandt: September 2015 BodyBlitz winner

Chewy chocolate date balls

Mood foods

The amazing 'mind–gut connection'

Your second brain

Mental illnesses linked to the gut

Chronic fatigue

How to trick yourself into training

How does it work?

How to do it:

Lean carrot cake muffins

The Pill: a word of warning about overseas travel

Advice for overseas travel

Blood clots

Quinoa milk recipe (high protein)

Win a Protein Supplies epic tasting pack, worth $55.45

How to win

Fraxel skin  resurfacing – your complete guide

What is fraxel skin  resurfacing?