Multitasking: it's a woman's work, which is why some men want to demonise it

In favour of multitasking, or making a blessing of women's burden

I am a multitasker, so let's be clear that I write this with the benefit of being highly-experienced in juggling numerous tasks simultaneously. Not always well, I grant you, but with enthusiasm and dedication. So, the recent New York Times opinion piece by author Oliver Burkeman (who is trying to sell his book on the evils of multitasking) was particularly infuriating.

My relationship with multitasking is - like most human traits - layered with personal, societal, cultural, and historical intricacies. As enthusiastically as I write a story to deadline while listening to a podcast on quantum physics, top up my dog's snacks and take phone calls from real estate agents, there is also the heavier, darker weight of obligation. I enthusiastically embrace a reality that I have little say in, ultimately. I don't earn enough, nor have enough consistency in my work, to justify a personal assistant to take my calls, entertain my pets or liaise with agents on my behalf. I certainly don't have anyone to do my cleaning for me, walk my dogs or transcribe my interviews. So, as a freelance writer, if I'm going to fulfil my professional obligations and - hope of hopes! - get more work, then I have to juggle tasks.

I could pare it down, as a male writer recently demanded of readers in a privileged, pompous opinion in the New York Times. I could write my story, do my research and hack away at the keyboard in monastic silence. I could let my podcast app go stale as I force myself to listen to the sounds of my neighbours fighting, dogs barking in the park down the road, and children screaming at their parents outside the nearby supermarket. I could vacuum and mop while I don't listen to my beloved "Moving Moments" podcast, discovering the lives and battles of elite ballet dancers and revelling in their memories of a groundbreaking performance or simply healing from a severe ACL injury. To what end, though?

To be "more present", "more mindful"? Perhaps. More miserable, though, I'd proffer. Whether Marie Antoinette ever wailed "Let them eat cake!" or not, that same ludicrous ideal of allowing peasants to eat cake when they are starving is akin to the demand that women do nothing but one single task at a time.

According to the European Institute for Gender Equality, 91 percent of women with children (without paid employment) spend at least an hour on household chores compared to men with children. This increases for employed women, who spend nearly 2.5 hours a day on housework, while their lazier male counterparts spend merely 1.6 hours on the same chores. The audacity of men demanding that everyone do one task at a time is profound, if you consider that while women are still cooking, paying bills, folding laundry and trying to schedule an overdue doctor's appointment in that additional hour, men can lie on the couch and fulfil their singular task of watching soccer.

Why should we do it in silence? What sort of mindful enlightenment will come of abstaining from listening to Carly Rae Jepsen's latest album or blasting house music while we scrub the bathroom? The real problem men seem to have with multitasking is that women are both burdened with it and seemingly very good at it, if various studies are anything to go by. The consensus seems to be that women are no better at it on an empirical basis, we just have to do it, so we get on with it.

So, what is the argument for giving our attention to single tasks? It appears to be some misguided idea that we'll achieve some sense of Buddhist-style enlightenment from not being distracted by noise of any type. It's an idea promoted in yoga, too. The concept of dharma and duty, which is seen as a selfless dedication to serving others. Women have historically, as Hindu scholars have since pointed out, been burdened with significantly more duties of service - dharma - than men in the name of enlightenment. Will we fulfil a single task to greater quality if we are not distracted by any other stimulation? Perhaps, but the jury is out on that front. It seems to differ between individuals and the context.

I've always sought music as a balm and an accomplice. I can tune it out as easily as I give my full attention to it, because I'm human and my brain is hard-wired to filter through a cacophony of sensory stimulation in a modern, urban environment; it's the only place I've ever known. There's a reason many people find ambient soundscapes, even ASMR, a necessary sleep aid. There's an enormous psychological comfort in being lulled, beyond what we can intellectually grasp. If I've got several stories on deadline, a major decision to make in terms of housing, and a pile of laundry waiting to be hung out, then I will put Aphex Twin's album of ambient music on, or perhaps Amon Tobin. The dualling nature of music with the necessary focus on the task at hand makes me work even harder to mentally spotlight the task I'm doing amid the noise.

At the end of the day, what use is perfecting mindfulness for its own sake? At what cost do we achieve this monastic, minimalist success? I'd argue that the cost is joy, and life is short. Women are burdened with shame as equally as we are burdened with the necessity of multitasking. Not only have we been shamed for multitasking and not doing everything wonderfully, but now we're shamed for multitasking at all? If the choice comes down to multitasking and achieving mediocre results while shaking my booty to Beyonce or achieving a singular, entire focus on putting a single, ripe pea in my mouth and chewing it four times on repeat until I've eaten a salad in bristling silence, then the choice is easy. You can have your (toxic male version of) mindful single-tasking. I'm going to shrug off the shaming and embrace joy through the blessing and (primarily women's) burden of multitasking, instead.

Working out with Wrist Weights

Since they’re a bit of a cult favourite in the US, I felt obligated to trial the Bala bangles when I continued to see ads in Australia. At 1b and 2b, it’s easy to assume that under 1kg of additional weight could do a whole lot for you. And you’d be wrong, I assure you. A Pilates, dance, or yoga session with ankle or wrist weights is definitely intensified with the additional weight. It can also intensify stretches, which feels fantastic when you’ve been sitting for hours. I discovered Amy’s body flow workout thanks to YouTube and having done it, I can confirm it’s tough but doable, fun but definitely work.

Amy’s full body flow with wrist weights

Taupe Tips On Contouring For Light and Fair Skin

Contouring - The Taupe Tips

Contouring existed before the Kardashians, of course. It even existed before social media selfies ruled, but in the last decade, it is the one makeup approach that hasn't lost appeal. There's no secret that "Blend, Blend, Blend" is your mantra, because nobody wants to look like they painted stripes on their face, but equally important is your choice of shades. The idea is that you look like yourself, but better. Contouring isn't so much a "natural" look as a glamour look, but done right, it looks beautifully elegant and flattering rather than OTT.

Until recently, I've spent a long time contouring with bronzer that is way too warm and orange-toned for my skin. I'm naturally very pale with light freckles and a yellow undertone. The key to contouring for light and fair skintones like mine? Taupe.

Taupe.

It's a gamechanger!

Just like when I discovered a makeup sponge for the first time during the pandemic. Flawless coverage, no hands covered in foundation, uneven application? What took me so long?

So, now you know. Use a makeup sponge and use taupe shades to contour. Which one? That will depend on your personal preference and skin type. I naturally have pretty dry skin, so I like creamy products. I use Fenty Match Stix in Amber, which is a cult favourite. You might want to try a powder, but my preference is to apply foundation, then apply the contour stick to my cheekbones (higher than you probably think! Watch the second video below to see how this lifts your whole face), around my hairline and jaw. After the contouring shade, I apply concealer under my eyes, to my nose and chin (the centre elements of the face) using Bobbi Brown concealer/corrector stick. I also love their cream concealer. Here are some video tutorials that I find really helpful. My advice? Do your foundation, get your tools together, then watch the tutorial and apply your makeup at the same time. I love Jing - check out her Tik Tok (Amber is her colour too).

Fenty Matchstix Tutorial

Cream Contouring For Beginners

Melbourne Lockdown 2.0 - what it's like and what it means

 Are lockdowns working? It undoubtedly works to reduce infections and yet, the impact on mental health right now and into the future is being sorely neglected. What will happen for the many renters who are amassing a due debt once the eviction protection laws end? What will happen once the government funding for the jobless is cut off in March? No genuine long-term plans are being provided to alleviate these anxieties. It is costing, and it will cost, lives. While I heartily welcome the mandatory masks in public, I am one of the many Melburnians living under a dark gloomy curtain of fear and frustration at present.

Media has labelled this second Victorian clamp down on public life "Lockdown 2.0". Kicking off on July 9th, it has required a return to our apartments and houses to shelter ourselves away, preventing transmission of coronavirus. There's been positive and negative elements to Lockdown 2.0.

This time around, there haven't been major shortages of toilet paper, canned goods and painkillers. The first lockdown saw mass influxes of Melburnians descend on their supermarkets and chemists in the early hours to clear the shelves. There seems to be greater respect for social distancing too. I assume this is due to the confrontational nature of seeing everyone else in facial masks. It's a stark reminder that this is a life-and-death matter.

The worst part of Lockdown 2.0 is that hopes were dashed. Individuals, families, businesses and our city as a whole had seen a light on the horizon - a return, however gradual, to our lives where cafes, parks, dining out, going to galleries and sporting events would be possible after months of absence from our lives. We would see friends, colleagues and neighbours in the streets and be able to again talk to each other and to strangers - granted, at a distance.

Hunkered down in my apartment with my cavoodle, plotting our daily walks, I'd developed a passion for beauty and fashion videos on YouTube. I knew the novelty factor of this would soon wear off though and I, like everyone, had been anticipating an emergence from the online shopping chrysalis. In preparation for marching out of Lockdown 1.0, I've got a wardrobe of new ankle socks, yoga pants and makeup. I was ready to emerge months ago, and I'm even more prepared now. That said, life is not on hold at all. We are here for a short time when you consider the age of the universe and that the tree your dog pees on has likely been here a century before you showed up. We are here for a short time, and every day matters  whether you see anyone else or accomplish anything measurable or not. 

I have continued to write, to teach via Zoom and to keep to my daily routine of walking my dog, reading newspapers, magazines and websites to stay inspired and excited by what people are doing and thinking. I am very fortunate to live by the beach. Looking out at the ocean is the ultimate reminder to me that we are connected to everywhere else on this planet. To be too insular in our views, assuming the world is as small as our neighbourhood or city, is to rob ourselves of the beauty of being a global citizen. This is temporary and now that we know what it feels like to have our freedoms curtailed, hopefully it makes us appreciate them all the more when they are returned.

I know I'm doing this, and my city is doing this, so that - God forbid - we don't see Lockdown 3.0.

Global Vegan: recipes to nourish from Ellie Bullen's latest book

Global Vegan Recipes & Inspiration

During this time of restricted freedoms, most of us are able to take the time to reflect on what we most miss about our everyday lives and perhaps, what we were doing or valuing that, in retrospect, wasn't worth the time and energy. It is important to recognise that there are many people in situations of extreme danger - unable to be safe in their homes, insecure financially and in a very real situation of not having access to food, water, heat, medical help or government aid. While this is not about whether we deserve to grieve for what we've lost when it is relative to someone in a better or worse situation than our own, it is about recognising anything and everything we can be grateful for right now.

One thing that is enormously positive is that with less cars, planes, trucks and trains active, the air quality globally has improved significantly. There is a return of native fauna to their habitats when we are not interfering. There has been a drive towards YouTube for cooking and nutrition guidance and fitness services online are in boom time. People have more time to take care of themselves, if they choose to do it. You don't have to identify as vegan to enjoy vegan recipes. Keep in mind, the meat market in the US and Australia especially is under major pressure and without government intervention, it would crash. Killing animals for meat, often in brutal and inhumane circumstances, is not a sustainable industry. This is not to say that all non-meat industries are entirely ethical, so ultimately, spend your money with the full awareness that your dollar is essentially a vote for that business to continue trading and operating as it is. If you buy meat, question where it comes from and how the animals are treated before slaughter and the manner of their slaughter. It's much easier to do this when you buy direct from farmers through markets or via their websites. If this isn't possible, ask the stores or butchers you frequent about their sources. If they dismiss you or decline to provide you any information, go elsewhere. Anyway. You came for recipes, right? Here, three of my favourites for you to recreate at home. Feel free, like I do, to tweak things a little to suit your personal taste. I personally love jamu because it's super easy to make and you can easily find fresh turmeric at an Asian grocery and most fruit and vegetable markets. It's entirely a different flavour to powdered packets of turmeric, but obviously, if you can't source it fresh, anything is better than nothing!

Serves 2

2 cm piece of turmeric, peeled

5 cm piece of ginger, peeled

1⁄4 teaspoon freshly ground black pepper

3 tablespoons freshly squeezed lime juice

1 tablespoon coconut nectar or ethically

sourced local honey

ice cubes, to serve

Place all the ingredients and 125 ml (1⁄2 cup)of water in a blender and blend on high for 60 seconds. 

Add another 375 ml (1 1⁄2 cups) ofwater and blend again for 30 seconds.

Strain through a fine sieve or nut-milk bag (but be aware that the turmeric will stain the bag).

Pour the tonic into ice-filled glasses or jars andenjoy. Any leftover can remain in the fridge for 4 days.

Serves 2

80 g tempeh, sliced into thin strips

2 tablespoons Fiery Korean Sauce (see page 277),

plus extra to serve (see Tip)

1 tablespoon sesame oil

550 g (3 cups) cooked brown rice

3 nori sheets

6 pickled daikon batons or any pickled veg

(see page 286)

3 tablespoons Spicy Korean Kimchi (see page 284)

½ avocado, finely sliced

2 teaspoons sesame seeds

sorrel leaves, to serve (optional)

Place the tempeh and fi ery Korean sauce in a small bowl, mix well and set aside for 20–30 minutes to marinate.

Stir half the sesame oil through the cooked rice and set aside.

Heat a frying pan over medium heat, add the tempeh and fry for 1 minute on each side oruntil golden. Set aside.

Lay a nori sheet on a bamboo sushi mat and spread with a thin layer of rice, leaving a 2.5 cm border. 

Place a few strips of tempeh along the centre of the rice and top with two pieces of pickled veg, 1 tablespoon of the kimchi and a few slices of avocado. 

Dab a little water along the top edge of the nori sheet and roll up as you would a sushi roll, using the bamboo mat to assist you.

Repeat with the remaining nori sheets and filling.

Brush the rolls with the remaining sesame oil, sprinkle over the sesame seeds and refrigerate for 20 minutes.

Once chilled, use a sharp knife to cut each roll into four to six even pieces. Serve with the fiery dipping sauce 

All recipes extracted with permission from The Global Vegan by Ellie Bullen, Published by Plum, RRP $34.99, Photography by Ellie Bullen

Yoga In Everyday Life: The Sutras For Daily Living

According to many faiths, including Hinduism, Buddhism, Christianity and Islam, the universe began, from pure silence, with a single sound. For some faiths, this sound was the name of God but for others, including Hinduism, this sound was "Om". This sacred vibration that heralded the source of all life and creation was followed by a cacophony of noise and excitement. Within the noise though, there is still that underlying sacred sound and ultimately, silence.

The art of yoga is to quieten the cacophony that exists both around us and within us. As a 500-hour yoga teacher, I have studied the Yoga Sutra according to Patanjali, as have most - if not all - teachers. Common belief has it that these short verses, ultimately a guide to enlightenment, were compiled in around 350 CE.

Yogas-citta-vrtti-nirodhah translates as "Yoga is the restriction of the fluctuations of consciousness".

More than ever, the noise around and within us is driven by a 24-hour news cycle, constant connectivity to traditional and social media, and an overwhelming number of societal dramas and problems that can weigh on our collective and individual conscience. In the face of relentless news of climate change, natural disasters, drought, floods, poverty and injustice, we can become exhausted and feel powerless to make a difference. This is not true, though. Through individual actions, we throw a pebble into the universal waters that ripples across the surface. We inspire and motivate the people around us who then motivate a wider group, until there is broader awareness and action.

I refer to yoga as a practice, and in a sense the act of attending a yoga class to practice the asanas (poses) is a practice for how to live as an individual, but also how to live in the world. As with any practice, yoga requires dedicated practice (abhyasa) though this is tempered with an ability to commit without expecting or judging the results (vairagya).

Patanjali gave guidelines as to how to live as a conscientious and dedicated individual, but ultimately to recognise we exist within a collective consciousness. There is no true divide between any of us and any other living thing in the universe. He advised "satkara", a true belief in what you're doing, along with "adara", finding enjoyment in what you're doing.

To this end, your yoga class and your yoga practice requires adherence to the ancient yoga sutras in that you must be dedicated, regardless of the expectations and results, and that you must believe in the value of what you're doing, while also finding enjoyment in it.

Even though, superficially, yoga can appear to be just another offering at your local gym or a set of gymnastic exercises in overheated rooms filled with enthusiastic Lycra-clad acrobats, it is not purely a movement class. The poses, the sequences they are practiced in, and the intention in making each shape with our bodies and discovering how it feels in our body and mind as we do so has ancient roots. As we transition from a crow into a goddess, from a downward facing dog into a triangle then a half-moon, we discover the ease of moving in and out of different entities without losing our ability to self-observe, or to feel grounded. This is the essence of compassion. Not pity at all, but the ability to see and experience life through the eyes, or shoes, of others.

Patanjali teaches "asevita", or the commitment to approaching life with a sense of service. How can our everyday actions contribute to being of service to the people we come into contact with, the people we know and love, the work that we do, the land that we live on, the creatures on that land?

These questions are timeless. To be of service is not to sacrifice ourselves at all. Without our optimal health, contentment and safety, we are not able to be of service to others. To this end, the physical yoga practice is a commitment to being strong, agile, balanced and physically well enough to care for ourselves and to be of service to our fullest ability.

 The teachings of yoga, which boil down to every living creature and thing being connected and from one source, are not religious nor culturally unique. They don’t invite some people and exclude others. Whoever we are, wherever we are, we can practice yoga via some means - it may be through selfless service to others, daily mantras and chants, physical poses or purely mindful breathing exercises (pranayama).

From that silence came a sacred sound, followed by a cacophony. Through yoga, we seek to connect back to the sacred sound. This is through compassion, dedicated practice, being of service and gratitude for the opportunity to contribute to this cacophonous, wonderful, endlessly curious world that we live in. Through individual practice, we connect to an ancient practice that unites all living beings. Om, Waheguru*.

*Waheguru translates as “teacher” or “remover of darkness”. In yoga, the use of the word typically means, “The teacher in me acknowledges the teacher in you”

14 Best Places In Melbourne To Get Budget and Discount Beauty Treatments

Melbourne College of Hair and Beauty

MCOHB operates as a beauty college primarily, but it also has a salon attached which is open to the public. They offer both beauty services and extensive hair services at majorly discounted prices compared to typical salons. Facials, body treatments (massage, scrubs, hot stones), spray tanning and eyelash extensions or eyebrow tints are all on the menu.

National Academy of Hair & Beauty

The National Academy of Hair & Beauty in the inner suburb of Richmond runs regular courses as well as operating a salon where students apply their newly mastered techniques to clients who like a budget beauty service. From eyelash extensions to manicures, pedicures and facials – for a spare $5 you can indulge in a treatment (or two). The catch is that it may take much longer than a highly experienced beauty professional, so factor in an additional hour in some cases.

Sephora In-Store Beauty

You go in for a browse and end up with a basket load of lipstick, blush, bronzer and glitter. What happened? We’ve all been there. You get dazzled by the lights and colours and next thing you know, your entire budget and more has been blown. Fortunately, you can make a buzzline directly for the brow bar or a Sephora makeup artist for budget-friendly makeup application (listen to the expert tips: priceless) and brow taming and grooming. You can book online.

MAC

The MAC Express service is super affordable and doesn't require a major time commitment either. The sessions are 30 minutes long, with a focus on a particular facial feature you want to learn how to accentuate or mastering a look (like  a cat's eye or fuller lips). The session costs $70 which is fully redeemable on product so that once you've been recommended products, and experienced how they work on your face, you go home wiser with a bag full of MAC goodies. Book ahead or in store.

Endota Spa Wellness College Spa Night

As part of their beauty and wellness courses, endota Wellness College runs “spa nights” in which students provide discounted services like manicures, pedicures, facials and massage. Massively discounted, you’ll be in the hands of students who are under supervision and have undergone extensive training to deliver endota quality service. For more information on the spa nights, enquire with the college or join the Facebook group. Located at The District Docklands Shopping Centre in Docklands.

Victoria University Beauty

Conveniently located on King Street in the CBD, the student salon at Victoria University offers all the beauty services you could want at a fraction of typical salon prices.  Whether it's waxing, facial and body treatments, manicures and pedicures, eyelash and eyebrow tinting or massage, you can book in online. There's also a Dermal Clinic and Osteopathy Clinic within the campus so you could make several consecutive bookings.

Brazilian Butterfly

Brazilian Butterfly has salons all over Melbourne, but their offers are organised centrally so you can be sure that whichever salon is closest to you is running the same discounts and specials as all salons. Their expertise is in waxing and tanning, and they also offer IPL Hair Removal and Lash Lifts and Tints.

Results Laser Clinic

With clinics around Melbourne, Results Laser Clinic will have a salon convenient to you. They run promotions throughout the year, sometimes with 60% off laser treatments and half priced microdermabrasion or other facial treatments.  They have specific treatments for acne as well as skin needling and non-surgical facelifts and eye treatments.

Box Hill Institute

Fully supervised by senior trained staff, the services at Box Hill's Beauty Salon are offered at a huge discount because they're provided by students. Manicures, waxing, facials, spray tans, massage and brow tints are all on the menu for around $10 to $20. Open Monday to Friday.

Elly Lukas Beauty

Elly Lukas runs beauty and spa courses year round, so you can attend the Student Clinic located on site in Flinders Lane, central Melbourne for a range of services. Each treatment is $20 and each treatment is assessed so you can sure students are providing the best quality of treatment. Facials, massage, waxing, eyelash extensions, spray tans and body treatments are all on offer.

Australasian Academy of Cosmetic Dermal Science

The Student Clinic at AACDS provides advanced dermal treatments for a fraction of the typical cost. Opt for the AHA peel for around $30 or IPL (Intensive Pulsed Light) photo rejuvenation, IPL hair reduction, skin needling or microdermabrasion. Each treatment takes between an hour and a couple of hours so ensure you plan enough time to get there and stay the full length required.

Casey College of Beauty Therapy

Casey College of Beauty Therapy is located in Berwick. Running Thursday evenings from 6pm to 9:30pm and Friday mornings 9:30am to 2:30pm, the treatments are all performed by students that have qualified the course unit.

On the menu are eyelash extensions, shellac manicures and pedicures, acrylic nails, waxing and massage.

 Kangan Institute

https://info.kangan.edu.au/richmond-salon

The Student Clinic at Kangan Institute offers both beauty and hair services so you could organise a full makeover at a huge discount to what you'd usually pay. The training salon in Richmond runs from Monday through to Wednesday until 4pm, though the hair and barbering salon is open until 8:30pm on Mondays and Wednesdays for those who need an after-work appointment.

Biba Academy

Ok, so technically this is all about hair not beauty, but if you’re seeking affordable cuts, colours, styling and you can spare a little longer than a typical hairdressing appointment, get to Biba Academy in either Melbourne CBD or Fitzroy.

Kiya Watt Designed The First Indigenous Doll For Play School

In honour of NAIDOC week, which celebrates Indigenous Australians in July every year, the first doll to recognise and represent Indigenous Australians has been introduced to Play School.
I grew up watching Play School and I can recall every doll and presenter that I loved - Jemima and Big Ted, of course. It is so important that we recognise that there is a major divide in the health, social and economic wellbeing between native Australians and the rest of us. It isn't solely the job of politicians or celebrities to ensure that this changes. It comes down to the choices we all make and all Australians have an opportunity to learn more about the language, the history, the traditions and the values of Indigenous Australia. How is it possible, even in this enlightened age, that we study World War 2 and German history with greater attentiveness than our own Indigenous history and culture? Still. Whatever you do or don't know about our shared history, I hope you enjoy my interview with Kiya Watt, who designed Play School's own Kiya.

Had you watched Play School before or growing up? How much did you know about it?

I grew up watching Play School. I can always remember trying to guess which shaped window I would be looking through on the episodes. It was always such an exciting show. A lot of my early creativity came from watching Play School’s craft episodes.

Tell me about being Menang Noongar - what does this mean to your sense of community and identity?

Menang means that my Mob is from south Western Australia. Menang covers the very southern areas/lands of south Western Australia such as Albany which is a 4 hour drive south from Perth and is where I am located. It is a huge part of my identity within my Noongar community. Their are 14 different  Groups of Noongar people (Amangu, Ballardong, Yued, Kaneang, Menang, Njakinjaki, Gnudju, Bibulman, Pindjarup, Wardandi, Whadjuk, Wilman & Wudjari) We all have our own individual languages and cultural stories. We all have our own individual totems as well. My cultural identity is dependent on my families stories/language that is why it’s so important to acknowledge our groups that we belong too.

You have 3 children - how old are they and how have they responded to the doll and to Play School?

I have 2 twin sons who are currently 9 years old which means they were old enough to sit down and learn and be apart of the process and story behind the painting I did for Play School. They are very proud of their culture, and have grown up with strong cultural identities which makes me so happy,. They also are mega fans of Baker Boy so are actually just as excited as my youngest to tune in and watch the new series of Play School. As for my youngest, she is only 2 years old so watching her see the Kiya doll on TV and the ads has been so exciting. She absolutely loves Play School and starts screaming and clapping when she sees the Kiya doll on TV. It’s so heart warming because my children are so proud to be Noongar and for them to look up on TV and see that representation gives them so much  pride.

As a mother, how important is it for your children to see positive representation of indigenous children and women on mainstream TV?

It is imperative for all Aboriginal and non Aborginal children to see this representation. To gain that knowledge on our identities within our communities it is just so necessary. The children are our future and this knowledge is so powerful. For them to start learning in their own homes and feel that connection with the longest living culture in the world and feel connected is just so positive. It’s such a proud moment for all.

What does Kiya mean in traditional Noongar (I have read "hello")?

Yes it means hello but it is more then that for us. It is how we connect and show respect.

Tell me about your choice of colour, pattern and overall design - does it tell a story and what do you hope people feel and think when they see it?

Yes it does tell a story, and it will be shown on the acknowledgment episode airing this Monday at 9am on ABC Me on Play School. Image: Kiya Watt and Play School Producer, Bryson Hall.

Barcelona Yoga Teacher & Photographer Maria Mathison on Her Favourite Places

Maria Mathison, Barcelona based yoga teacher

I had the enormous good fortune to meet Maria when I travelled to Barcelona a few years ago. Above a children's shoe store not far from Las Ramblas, there's a yoga studio up a spiral staircase which is like a little spiritual haven far from the madness of the streets.

From the studio, you can see right across the city. It's divine.

I asked Maria for her recommendations on where to go and what to do in Barcelona for those who don't intend to purely shop and stare at the Sagrada.

Favourite places to eat: Cana de Azucar (Carrer de Muntaner 69); and Nolita (Carrer de Llull 230)

Nolita in Barcelona

Favourite ice creamery: ("I don't drink, just ice cream and tea!") Dela Crem (Carrer d'Enric Granados, 15)

Dela Crem in Barcelona

Favourite walk: Montjuic and Fundacion Miro

Favourite beach: Badalona

Maria teaches at Yoga Studio Barcelona. They're on Facebook, of course. Find them on the map here. Find the timetable here.

Maria is on Instagram at @onceuponanillusion

Quick Fix: Knee Injury

Wouldn't it be fun to come off a Vespa and have it land on my knee? Said Nobody, Ever.

Including me.

However, in the interests of not living a boring, unchallenging life, I headed off to learn how to ride a scooter. Seems, it had plans for me, which involved reminding me that a quick moving, heavy chunk of metal atop an engine can be extraordinarily heavy especially when it lands on your limbs.

The abridged version of the whole story is that I had a Vespa land on my knee and over the coming week, I continued to attempt to move on it and only made it more intensely sore and tender. Thankfully, I booked in with a physiotherapist near home and she went through a variety of tests to ensure nothing really dramatic had occurred. It was a lateral ligament stretched and my hyper-flexible right shoulder had sub-luxated. Apparently, due to a yoga injury over a decade ago, I regularly engage in sub-luxing my shoulder and my body awareness and ability to compensate ensures that it doesn't create impingement.

No wonder I go on and on about shoulder stability in classes.

Within two appointments, I've gone from walking and sitting in pain to being able to return to BodyPump (with plenty of modifications!), walking without issues and the bruising and swelling has gone down immensely. I am doing All The Things. In case you're wondering what All The Things are, here's my guide.

Fix My Injury STAT. I have no time or patience for this: the checklist.

• Book in with a physiotherapist. Make sure you feel confident with the person you're seeing though - if there's any doubts that they can help you, perhaps you'd be best to seek a referral to another practitioner either within the same practice or outside it. Don't be afraid to sever a relationship that doesn't feel right. I'm fortunate to have found a physiotherapist I really trust - knowing she has worked with elite athletes in the fields of football, gymnastics and dance really wins me over too. 
• Do the at-home work. I know foam rolling and spiky ball and self-massage and the soda crystals and bandages are boring, but they're going to fix you. So just do it.
• Use an all natural muscle rub. Sure, you could use highly medicated, expensive stuff like Voltaren and Nurofen gel but I assure you, I have had much better results with an all-natural, plant-based product my physiotherapist recommended and used in treatment. It's called Relievamed and it's made in Australia. It smells like eucalyptus and ginger. Totally calming.
• Take curcumin supplements to prevent and treat inflammation. There's clinical evidence that supports the regular intake of curcumin supplements, especially in the treatment of arthritic pain. Any injury that results in muscle and joint swelling and pain, or even digestive bloating and discomfort, can be alleviated and prevented with good quality supplements. I take Flexofytol, which is high strength, fast absorbing and Australian made. Totally clean and pure, and leaves zero after-taste. Two  a day is perfectly enough.
• Find other ways to move and train that don't further inflame your injury. I love to move. It is my physical and my mental health therapy! While it isn't ideal to have an injury, of course, in fact it can push you to get creative and find other ways to train that don't involve your usual routine methods. This is good. Embrace it.

Vibrant Vegetarian Recipes from Bazaar by Sabrina Ghayour

Another instalment in my offering of delicious recipes to inspire you to enjoy preparing and making your own meals. What I love about recipes is that you can either follow them to the very nth degree or you can read them, consider, and add, subtract or manipulate the ingredients or the quantities to meet your own tastes.

These fabulous recipes from middle-eastern inspired new cookbook, Bazaar by Sabrina Ghayour, published by Hachette Australia, Hardback $39.99. Photography by Kris Kirkham.

CARROT, FENNEL SEED

& RED LENTIL SOUP

WITH LABNEH & SESAME OIL

2 teaspoons fennel seeds

vegetable oil or ghee

50g fresh root ginger, peeled and finely

chopped or grated

1 onion, diced

500g carrots, scrubbed and cut into

rough chunks

2 fat garlic cloves, roughly chopped

1 teaspoon turmeric

2 litres boiling water

juice of ó lemon (about 2 tablespoons)

150g uncooked red lentils

4 tablespoons labneh or thick

Greek yogurt

4 teaspoons sesame oil

Maldon sea salt flakes and freshly

ground black pepper

couple of pinches of pul biber

chilli flakes, to garnish

SERVES 4

Toast the fennel seeds in a large, dry saucepan over a medium heat for

2 minutes, then drizzle in a little vegetable oil or ghee and add the ginger

and onion. Saut. until the onion begins to soften, without letting it brown.

Add the carrot to the pan and stir-fry until the edges begin to soften.

Now add the garlic, turmeric and a generous amount of salt and pepper

to the saucepan and mix well. Pour over the boiling water, adjust the

heat to bring the mixture to a simmer and simmer gently, without a lid,

for 45 minutes. Allow to cool slightly, then blitz the mixture using a handheld

blender or transfer to a food processor or blender. Return the soup to

the pan if necessary, adjust the seasoning, then stir in the lemon juice.

Set the pan over a medium heat and stir in the red lentils. Simmer, stirring

occasionally, for 30–40 minutes, or until the lentils are soft. If the soup

seems too thick, blitz half the mixture using the hand-held blender,

food processor or blender.

Divide the soup between 4 bowls. Dollop 1 tablespoon of labneh into

each bowl and drizzle 1 teaspoon of sesame oil over the top. Finish with

a sprinkling of pul piber and serve.

COURGETTE, PEA

& SPINACH SALAD

WITH PRESERVED LEMON DRESSING

150g fresh peas

50g pumpkin seeds

2 courgettes, coarsely grated

150g baby spinach leaves

For the dressing

2 teaspoons coriander seeds

4 preserved lemons

4 tablespoons olive oil

freshly ground black pepper

SERVES 4–6

 Bring a small saucepan of water to the boil, add the peas and blanch for

2 minutes. Drain the peas and rinse them in cold water, then drain well

and set aside.

Toast the coriander seeds for the dressing in a dry frying pan over a medium

heat for about 1 minute, until they release their aroma. Remove from the

heat, transfer to a pestle and mortar and crush them lightly, grinding just

enough to crack the seeds.

In the same frying pan, toast the pumpkin seeds for 3–4 minutes, or until

they are slightly charred around the edges and have some colour. Transfer to

a bowl and set aside to cool.

To make the dressing, you can either chop the preserved lemons very finely

and purée them by hand using a pestle and mortar, or blitz them in a mini

blender. Transfer them to a bowl, season with black pepper, stir in the olive

oil, then the crushed coriander seeds and mix well (you won’t need salt, as

the preserved lemons are already salty).

Put the grated courgette, spinach leaves and the peas into a large mixing

bowl, pour over the dressing and toss very lightly using your hands to coat

the leaves. Arrange the dressed leaves on a large platter and scatter with the

roasted pumpkin seeds. Serve immediately.

 SWEET POTATO, COCONUT

& THYME BAKE

750g sweet potatoes, peeled

2 fat garlic cloves, thinly sliced

4–5 sprigs of thyme, leaves picked

and roughly chopped, reserving some

for garnish

400ml can full-fat coconut milk

Maldon sea salt flakes and freshly

ground black pepper

SERVES 6–8

Preheat the oven to 220ºC (200ºC fan), Gas Mark 7. Select a large baking

tray or ovenproof dish about 26 x 20cm.

Using a mandoline slicer or a food processor slicing attachment set to

a medium thickness, thinly slice the sweet potatoes. Alternatively, thinly

slice by hand.

Use one-quarter of the sweet potatoes to create an overlapping layer in the

base of the baking tray or dish. Distribute one-third of the garlic and thyme

over the potato layer and season generously with salt and pepper. Repeat

this layering process, finishing with a layer of sweet potato slices. Pour

over the coconut milk, then gently press down on the contents of the dish

with a spatula to compress, season with salt and pepper and sprinkle with

the reserved thyme.

Bake for 20 minutes, then press down on the potato slices with the spatula

to submerge them in the coconut milk. Return the dish to the oven and

bake for a further 20–25 minutes. Serve immediately.

Fitness and Health Podcasts To Inspire and Inform

I have to admit, I used to be a massive advocate and consumer of fitness and health podcasts. I loved Jillian Michaels and Janice's witty, smartass banter that covered types of plant based milks, the reasons particular exercises and routines paid dividends and mindset adjustments. As the length of episodes increased and it became more about Jillian's parenting, it became an exhausting test of patience. So, I took a lengthy break but I'm back listening to pods for inspiration and here's my  pick of what you should get your earbuds wrapped around.

My own Core Integrity podcast, featuring interviews with gut, mind, body and spirit role models and practitioners.

Hurdle, in which Emily Abbate chats with wellness entrepreneurs and leaders like the co-founder of Headspace.

YogaPeeps is a lifelong love affair. Though it's no longer producing new episodes, every single episode is eminently listenable and full of yoga wisdom from teachers who live, breathe and love the practice. Lara Hedin is a wonderful host.

TEDTalks Health gets across astonishing facts and information in bite-sized podcast episodes. This will make for excellent conversation starters if nothing else.

Nutrition Matters takes a no-bull approach to food and the mental, physical and spiritual approach to a nutritious life. Paige Smathers is a registered dietitian and nutritionist who interviews experts.

The Nutrition Diva's Quick and Dirty Tips For Eating Well and Feeling Fabulous

Oh I love this one so much and it's so short and easy to listen to. It really is a quick dive into a topic, ingredient or trend. Monica Reinagel is a joy to tune in to for advice, intelligence and simple, memorable tips.

Quick and Simple Salads - Stick To Your Healthy Resolutions

Whether you are already a fruit, vegetable and earth-loving nutrition guru or you're working on improving the amount of fibre, vitamin and macronutrient rich foods in your daily meals, I've got you covered. The 5-Minute Salad Lunchbox has a whole bunch of kickass ideas around combinations of flavours and colours to make your lunch delicious, satiating and balanced. Far from bland or insubstantial, as sometimes salad can be, these recipes have a protein, fibre-rich vegetables or pulses, and flavour rich seasoning that will keep you satiated for hours. Eating healthily is not about compromising what you actually enjoy and want for something you feel you should have. This is about discovering meals and foods you DO enjoy and that you DO want, recognising that foods that are good for you are also freakin' delicious once you start experimenting and realising you can have so many things you hadn't factored into a healthy diet and really enjoy them. Sometimes, exchanging full fat butter for nut butters, or using roast vegetables and crunchy roasted chickpeas in place of chips and starchy, processed burger patties can be a revelation.

Without further ado, the recipes. What are you going to make this week? Let me know on Facebook.

LEFT-OVER ROAST VEGETABLE SALAD

Substitute toasted pine nuts or almonds if you don’t have cashew nuts.

200 g (7 oz) left-over roast vegetables, such as carrot, pumpkin (winter squash), parsnip, potato, sweet potato and beetroot (beets), sliced or cut into bite-sized pieces

2 large handfuls of baby English spinach leaves

small handful of parsley leaves, roughly chopped

30 g (1 oz) cashew nuts, roughly chopped

2 teaspoons sumac

               

TAHINI DRESSING

1 teaspoon minced garlic

2 tablespoons tahini

juice of ½ lemon

1 tablespoon water

salt and freshly ground black pepper, to taste

1.       Toss the salad ingredients together, then tip into your lunchbox.

2.       Combine the dressing ingredients in a small jar or container with a tight-fitting lid.

3.       Pour the dressing over the salad just before serving and toss well.

LENTIL, HALOUMI & HERB SALAD

Cat's Note: as a vegan, I substitute vegan haloumi or chickpea tofu for the halouomi in this recipe. There's also nut-based vegan "cheese" or you could fry some tofu or add tempeh instead.

  

50 g (1¾ oz) slice of haloumi, fried in hot oil for 3 minutes, cubed * vegan halloumi recipe

150 g (5½ oz/⅔ cup) drained tinned brown lentils

1 tomato, diced

handful each of mint, parsley and coriander (cilantro), chopped

LEMON & CUMIN DRESSING

juice of ½ lemon

1 teaspoon ground cumin

2 tablespoons extra virgin olive oil

salt and freshly ground black pepper, to taste

1.       Toss the salad ingredients together, then tip into your lunchbox.

2.       Combine the dressing ingredients in a small jar or container with a tightfitting lid.

3.       Pour the dressing over the salad just before serving and toss well.

RAW BRUSSELS SPROUTS WITH PEAR, HAZELNUTS & PECORINO

The sweetness from the pear and cranberries (also known as craisins) are the perfect foil for the peppery bite of the raw brussels sprouts. Apple will work just as well as pear and, while the hazelnuts bring something really special to this salad, walnuts are great here, too.

Cat's Note: as a vegan, I don't add pecorino but if you want an alternative, there's a cashew based vegan cheese alternative below.

150 g (5½ oz) brussels sprouts, shredded

1 pear, thinly sliced

30 g (1 oz) roasted hazelnuts, roughly chopped

30 g (1 oz/⅓ cup) grated pecorino

2 tablespoons dried cranberries

small handful of parsley, roughly chopped

CIDER VINEGAR DRESSING

2 teaspoons dijon mustard

1 teaspoon honey

1½ tablespoons apple cider vinegar

2 tablespoons extra virgin olive oil

salt and freshly ground black pepper, to taste

1.       Toss the salad ingredients together, then tip into your lunchbox.

2.       Combine the dressing ingredients in a small jar or container with a tightfitting lid.

3.       Pour the dressing over the salad just before serving and toss well.

Vegan parmesan cheese

ingredients

• 1 cup unsalted cashews (150 g)*
• 4 tbsp brewer’s or nutritional yeast
• 1 tsp fine sea salt
• 1 tsp garlic powder

instructions

1. Grind all the ingredients in a grinder or food processor until well mixed.

Extracted from THE 5-MINUTE SALAD LUNCHBOX by Alexander Hart, published by Smith Street Books, RRP AU$24.99 or NZ$28.99 Photography © Chris Middleton / Food styling © Deborah Kaloper. 

Are Nutritional Supplements The Key To Beauty, Gut Health & Mood Maintenance?

I have long taken vitamins in whatever form they come – tablets, capsules, liquids, powders. If it’s touted to be good for me, there’s every chance I’ll swallow it. I have even been known to make a thick paste of turmeric and gulp it down, or spoonfuls of chilli powder, an entire ginger root chomped through and even garlic bulbs.

I’m sort of the Bear Grylls of nutrition.

When I was a teenager, I had really bad acne. There were days I wouldn’t go to school because my sister had stolen my makeup and I refused to go anywhere without covering up the spots as thoroughly as I could. To this day, I’m super fussy about my skin and if I even get the whisper of a spot, I change what I’m using immediately. At the moment, I’m using Formula 10.06, Medik8 Vitamin C serum, Gernetic and Kryolan makeup. All of these are doing wonders for my skin and none of them will break the bank. I’m also undergoing laser for pigmentation caused by sun damage (and I had a skin check last week to make sure none of my freckles warrants concern).

Back to nutrition though. There’s every reason to believe that clear, radiant skin begins with gut health. Mood and brain function are also related to the gut flora and so is your overall energy. What you eat affects it, but also HOW you eat and your overall lifestyle. Under pressure, I can eat too much and too quickly. This is bloating and makes me feel lethargic and crappy. No matter how many superfoods you eat or how perfectly you’ve calculated your macronutrient intake, if you feel guilty or afraid of food, you eat that guilt and shame and that affects your guts and your mood too.

So, this is a holistic approach that you must take if you want to feel good, look good, and know you’re functioning in a way that this short life is lived with full energy and joy.

Coming up in May 2019, Melbourne Museum has a show devoted to gut health: Your Mind, Your Microbes.

I’ve been taking supplements daily to improve my overall energy and especially since becoming vegan a year ago, I am mindful that my diet doesn’t always meet my protein requirements, or I overdo the vegetables and legumes and end up feeling bloated and blah. I’ve been taking a probiotic and also magnesium powder daily, as recommended by a naturopath at Natural Chemist. You can get a free health check and ask any questions via their online or phone chat with a naturopath.

I’m also taking Arbonne powder supplements – pomegranate flavoured energy satchets are brilliant for the full spectrum of B vitamins and the magnesium/fibre supplement is great for calm, post-workout muscle maintenance and also improving sleep quality.

Whether you need supplements or not is up to you. I’d rather take them and know I’m plugging any holes that my diet isn’t meeting but I have had a doctor tell me I’m essentially peeing out all my money. Each to their own. Keep in mind that there’s so much we don’t know about the brain, gut and the body as a whole though so only you can know if what you’re eating, drinking, swallowing and doing is making you feel fit, well and alive. If not, change. Send me an email or post on Twitter letting me know if you take supplements and what works for you.

Deliciously Ella Plant Based Recipes

I don't know about you, but I am a total sucker for cookbooks. Sure, blogs and websites and instagram are all awesome inspiration and I regularly end up recreating dishes or even just condiments and seasonings I've seen online, but nothing beats the loveliness of a solid, old-fashioned cookbook.

My new kitchen helper is Deliciously Ella The Plant-Based Cookbook by Ella Mills (Woodward), published by Hachette Australia (RRP $32.99). All photographs by Nassima Rothacker.

The following recipes are my favourites from the book. I'd love you to tag me if you make them and want to share a photo to instagram! I'm at @cat13gram.

HERBED LENTIL BALLS
WITH TOMATO RELISH
AND GARLIC CREAM

I know these may sound a little strange, but they taste amazing – especially

sitting in a bed of tomato relish and dressed with garlic cream. They’re

full of flavour thanks to the thyme, rosemary, parsley, garlic and onion.

I love them served simply with some brown rice and salad.

MAKES 10

150g dried green lentils

1 large onion, sliced

2 garlic cloves, sliced

2 tablespoons buckwheat flour

2 tablespoons olive oil

handful of parsley, roughly

chopped

1 teaspoon dried thyme

1 teaspoon dried rosemary

salt and pepper

for the tomato relish

6 tablespoons tomato purée

3 garlic cloves, peeled

2 teaspoons balsamic vinegar

1 teaspoon maple syrup

100ml water

handful of parsley

pinch of ground cumin

pinch of chilli powder

pinch of smoked paprika

for the garlic cream

100g cashews, soaked for at least

3 hours then drained

10 tablespoons almond milk

3 garlic cloves, roasted (see

page 35)

splash of lemon juice

Preheat the oven to 200.C (fan 180.C).

Start by placing the lentils in a pan of boiling water. Cook for

20–25 minutes until tender but still with a slight bite. Once cooked,

drain and leave to cool to room temperature.

While the lentils are cooking, place the onion and garlic in a pan

over a medium heat with a drizzle of olive oil and some salt and cook

for 5–10 minutes, until soft. Then leave to cool to room temperature.

Place all of the ingredients in a food processor and pulse until

it forms a thick paste. Scoop balls of the mixture out of the food

processor using an ice-cream scoop, smooth them a little by rolling

them in your hands if you like, then place them on a baking tray

and bake in the oven for 35–40 minutes. Check the lentil balls are

cooked through by inserting a knife into the middle of one ball –

if it comes out clean they’re ready, if not bake for a little longer.

While the balls are in the oven, prepare the tomato relish and garlic

cream. Simply place all of the ingredients for the relish in a food

processor and some salt and pulse until smooth. Then do the same

for the garlic cream, adding salt and pepper to taste. Serve the

lentil balls piled high with the relish and garlic cream.

TIP

These are delicious served warm straight out the oven – if you’re

doing that then gently warm the tomato relish too.

YELLOW THAI CURRY

Aubergines are one of my favourite ingredients to use in a curry as they

soak up all of the flavours like a sponge. I’ve lost count of how many

bowls of this curry I’ve eaten in the last few years; when I’m having a

busy week I pop into the deli and devour a bowl with brown rice – it’s

warming, hearty and always keeps me going for hours. This one also

happens to be one of Matt’s favourites too.

SERVES 4

for the curry paste

1/2 large onion, roughly chopped

1 red chilli, roughly chopped

1 garlic clove, roughly chopped

1 thumb-sized piece of ginger,

peeled and roughly chopped

1 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon ground turmeric

1 lemongrass stalk, bashed and

roughly chopped

1 lime leaf

31/2 tablespoons coconut oil

for the curry

2 red peppers, deseeded and cut

into bite-sized chunks

1 large aubergine, cut into bitesize

pieces

100g button mushrooms

100g baby corn, cut in half

olive oil

1 tablespoon coconut oil

2 x 400g tins of coconut milk

(see tip on page 174)

1 tablespoon tamari

handful of Thai basil,

roughly chopped

salt

Preheat the oven to 240.C (fan 220.C).

Place all of the paste ingredients in a food processor and blitz

until smooth.

Place the peppers, aubergine, mushrooms and baby corn in a baking

tray with a little olive oil and salt. Roast in the oven for 10–15 minutes,

so that they take on a bit of colour, then remove and leave to one side.

Next, place the coconut oil in a heavy-based pan over a medium

heat. Once hot, add the curry paste and cook for 5 minutes until

soft. Add the coconut milk and tamari and bring to the boil – then

lower the heat and simmer for 5 minutes. Remove from the heat and

blitz using a hand blender, then pass through a sieve to remove any

unwanted bits (if needed). Place back on to a medium heat and

add the roasted vegetables, then cook for a final 5 minutes. Try not

to overcook this curry – the sauce only needs this short cooking time

and there is a chance it could form a layer of oil on top if you cook

it for longer and reduce it too much.

Once everything is cooked through, sprinkle with a handful of chopped

Thai basil.

TIP

You could make a double batch of this curry and freeze half for

another day. It freezes so well and is really easy to cook straight

from the freezer – just place it into an oven set at 200C (fan 180C)

for 20–25 minutes until cooked through.

SPICY MISO AUBERGINE AND BROCCOLI SALAD

This salad was a real hit in the deli, and it’s one of my go-tos as well.

We used to serve it cool, but have recently discovered a new love of

serving it warm, straight out the oven and couldn’t recommend that

more. The dressing is partly what makes this so good and I use it a lot

in other dishes – the ginger, miso, sesame and lime mix is a real winner.

SERVES 2

AS A MAIN DISH,

4 AS A SIDE

2 medium aubergines, chopped

into bite-sized chunks

1 large head of broccoli, chopped

into florets

pinch of chilli flakes

handful of coriander, chopped

handful of sesame seeds

salt and pepper

for the miso dressing

4 tablespoons miso paste

juice of 1 lime

1 tablespoon rice vinegar

3 tablespoons sesame oil

1 thumb-sized piece of ginger,

peeled and grated

Preheat the oven to 240ºC (fan 220ºC).

For the dressing, blitz the miso, lime juice, vinegar, sesame oil,

ginger and some salt and pepper in a blender until smooth. If

you don’t have a blender, dissolve the miso paste in a tablespoon

of boiling water then stir through the other dressing ingredients.

In a large baking tray, mix the aubergine with the dressing and

roast for 30–35 minutes. At this point, remove the tray from the

oven and switch the oven over to the grill setting. Mix the broccoli

florets with the aubergine, then place the tray back in the oven for

another 10 minutes until the broccoli is lightly charred on top and

the aubergine is soft and golden.

Once cooked, remove from the oven, place in a serving bowl

and sprinkle with the chilli flakes, coriander and sesame seeds

before serving.

Hair And Scalp Health: Preventing thinning, Repairing Damage. The Tried & Tested Products

I've always had a wild mane of LOTS of hair, but it's quite thin and prone to breakage. I'm also prone to an itchy, irritated scalp. Training daily, putting my head on foreign yoga mats and a habit of touching and playing with my hair all make it much worse!

There's a zillion and two hair brands and products all on the shelves right now that claim to treat dandruff, soothe a sensitive scalp, make hair grow longer, halt thinning and more. But how many of them are legit? I can't honestly answer, because I don't have the time or funds to trial a zillion and two things. But I do try a lot of hair products and I only stick with what I genuinely find works for my hair. I have naturally red-brown brunette hair, curly and dry. It's a pain in the butt to style and I insist on dyeing it all the colours (that's my latest "do" below) so it's even more in need of conditioning treatments and care than most.

VIVISCAL

For the past year, I've been taking Viviscal supplements daily. I tend to notice a much greater impact on my nails than my hair, but I have certainly noticed considerably less split ends and the strands appear to be a little thicker than before. Jennifer Aniston swears by it and it has multiple clinical trials to back up its effectiveness so it certainly can't do any harm to try it.

DIET

The key to a healthy hair and scalp is much more internal than external. In addition to any supplements, you need to ensure you're consuming adequate quality proteins like beans, legumes, tofu and tempeh if you're vegan or organic beef, fish and eggs if you're not. A rainbow of vegetables and fruits, plus B vitamin rich carbs will also feed your hair, scalp and skin generally.

I eat a super colourful, varied vegan diet with plenty of healthy fats and proteins (tempeh, tofu and veggie burgers plus a vegan protein powder in my smoothies). I have also been washing my hair every 3 to 4 days because too often strips the hair of its natural oils and leaves it damaged and prone to further breakage. I also try to leave it out when I'm not training so that I don't pull it at the roots constantly (traction damage).

TREATMENTS

There's four brands I recommend and their particular ranges that work for my hair. I tried each for several weeks to be sure I saw measured improvement in my hair. The products you don't see listed made a lot of promises and yet, they left my hair greasy, or my scalp was itchy a day later, or they stripped my hair of any moisture and left it brittle. Here's the gold medallists.

Alfaparf Milano Reconstruction Range

The whole goal of the Reconstruction range was to protect hair against environmental damage, including pollution and harsh styling regimes. It's perfect for my hair because it also enhances coloured hair and prevents fading. The whole range is formulated with bamboo marrow to strengthen the hair fiber. I won't lie - the deep marine green colour is super chic and displaying it on my bathroom shelf makes me happy. Thankfully it also smells divine and actually leaves my hair really smooth and shiny. It's much easier to dry and straighten and so far, my purple and pink colour has stayed strong. I use the shampoo followed by the masque and one ampoule of the treatment every week. I also use the leave-in serum after styling.

Find the range here.

After using the shampoo and hair mask, my bright purple colour was exactly as bright as it was on the first day. My hair dried smooth and soft too, as opposed to the Kramer-like fuzz I sometimes deal with.

Green People Organic Irritated Scalp Range

Quinoa in my shampoo? Sure. If Green People says it's the way to go, I'm all for it. It makes sense. It's rich in protein, vitamins and minerals which are all elements the hair needs. I swear by the Irritated Scalp Shampoo and Conditioner. They're certified organic, vegan and cruelty free. Lavender and rosemary naturally soothe an itchy scalp and there's no toxic scents or preservatives. It's perfect for adults but also really good for kids, especially if typical hair products cause scalp irritation or itchiness.

Find the range here.

Less Is More (Organic and Natural)

Just like Green People, Less Is More is all about a natural, gentle approach to scalp and hair care. The products are all organic, with gorgeous minimal packaging. The big selling point, apart from how genuinely good they are for my hair, is how divine the scents are! I use Chitinspray daily - it smells like a citrus garden with hints of rose and aloe vera. Totally heavenly. Flower Whip is a mix of orange, rose, ylang ylang and aloe - a styling cream that I work into my hair when it's wet and just leave to dry. Perfect for warmer weather. The Herbal Tonic and Protein Spray are ideal for both soothing my scalp and the Protein Spray in particular for after I've had my hair bleached and coloured. 

Find the range here.

Denise Payne: Fearlessness And Mercy

In the 1970s, as a teenager, Denise Payne was introduced to Kundalini Yoga by her teacher Sat Jiwan Singh. It became more than “a life saver”. Yoga became her life’s work through practice and teaching. Many Australian and international yogis have met Denise through her regular Power Yoga and Yin classes at The Yoga Barn in Ubud, Bali. When not speaking (not entirely fluent) Indonesian or Sanskrit, there is the obvious accent that serves to remind that Denise is originally from Phoenix, Arizona.

It was in Portland, Oregon – her home of 10 years - that she owned Yoga Bhoga and campaigned for the working rights of yoga teachers to continue as contractors. This is also where her son, 14-year-old Charlie was born.

Denise has a rich and nuanced understanding of yoga which culminates in classes where stories from the Bhagavad Gita are seamlessly interwoven with smart anatomical and energetic cueing, sutras and explorations into bandhas, mudras and pranayama.

At 55, Denise has become even more physically strong and her inversion practice continues unabated. Her motto of being fearless, brave and loving life emanates beyond words and into practice. She holds regular Yoga Teacher Trainings in Jakarta and Ubud, and has travelled worldwide to host training, workshops and courses. Throughout the year, she runs Yoga Teacher Training, enabling Yoga Barn regulars and those who are new to her teaching to be enriched by her experience in yoga practice, teaching and teacher training for over 30 years. 

Whether it is her thorough knowledge of the chakras and nadis, or the art of mudra, there are many aspects of yoga which are not commonly taught either in classes nor the standard 200 hour Yoga Teacher Trainings in Australia. Denise’s particular focus is on the koshas and their relation to every other aspect of yoga and life. The body, breath, mind, inner wisdom and sense of bliss are integral to the experience of living yoga on and off the mat. In Bali, the spiritual life is not an afterthought – it is in the morning and evening rituals, the approach to nature, food, dance, art and life. This has been attracting Australian yogis, surfers and spiritual seekers for decades.

While Denise has best been known for her Power Yoga practice, chakras and mudras workshops over the past 8 years at Yoga Barn, and prior through One Song in Portland, she has also won over many yogis with her meditative approach to Yin Yoga. She describes the experience of Yin as “a deeper conversation with the body and the self”.

Yoga has become even more of a sanctuary for Denise now that she has moved back to the United States after 8 years of living in Ubud, Bali. As anyone who has faced a major move or life event knows, the practice of yoga can provide a sense of groundedness in uncertain and challenging times.

Denise took time between teaching, planning an upcoming Ubud Teacher Training and finalising her book on Yin Yoga to answer questions.

How old were you and how did you first discover yoga?

I was 8 years old when I first met my teacher and 15 when I was first introduced to Kundalini yoga. I was kind of a sick kid that wasn't allowed to do anything really, and being introduced to that was literally a life saver.

Do you feel that you chose to be a teacher or that it was almost inevitable once you immersed yourself in study with your teacher?

Teaching has always come naturally to me, and my teacher, Sat Jiwan Singh was very pushy and determined to get me teaching, as well. But I never thought yoga would turn into what it is today. Back in the 70's you did it in a back room, and didn't really talk about it to friends!

Your classes weave the yamas, niyamas, stories of the Bhagavad Gita, the yoga sutras, chakras and koshas into a vinyasa context. Is this a challenge?

The wonderful qualities of yoga open us up to always learning and studying some new aspect. As I continue to grow and evolve, so do the elements I bring into a class. I do strongly believe in the power of the combination of philosophy and asana, and it's always a work in progress. 

When you first moved to Ubud, you initially planned to write rather than teach. How did you come to join Yoga Barn?

I did want to write, but was really without direction! About 3 months in, I was lucky enough to become friends with Meghan Pappenheim, one of the founders of The Yoga Barn. The rest is history!

What are the challenges of teaching short-term, international yogis in Bali?

I really appreciate this question. There is a lot to be said for the regular students I had at my schools in Portland. It was a natural progression for us over the years. In any given class during the week the most incredible yogis would show up to practice. In Ubud, I feel more of a sense of urgency with students at times. If I feel I really have something to offer any particular student I'll ask them how long they're in town for, I'll give them homework and always ask that they email me with their progress. I also ask for requests before every class to ensure I'm working on what they want to work on; maybe I have some fresh ideas for their technique.

The physical asana practice can take a toll on the body. Have you altered your practice at all to prevent injuries or overuse?

Honestly. Cat, it's yoga that helps me recover from injuries from doing things other than yoga! I just turned 55 and I' so grateful for the practice. It's something I'm always making progress with and there’s always work to be done. I'm actually relearning handstands right now to change my technique. I think it would be tough to do that if I didn't have all the years of yoga keeping me strong.

Yin yoga is being embraced by major gym chains here in Australia. Can you tell me what role yin yoga plays in the system of yoga compared to styles such as Power Yoga and typical Hatha yoga?

That's really cool to hear that it's becoming more mainstream in your neck of the woods. Yin is so new, relatively speaking, that interpretation is up for grabs and just about anyone can teach it. I think the tattvas, or principles of yin yoga, are essentially the same as a yang practice in many ways. Stillness, holding poses, finding the edge in a pose can be translated equally in both styles. The breath, as I do recommend a soft breath in a yang practice, the meditative qualities, as well can play a roll. Because yin transcends the yang elements of the physical body, slowly creeping into those nooks and crannies of the plastic parts, the role of yin becomes more about a deeper conversation with the body and the self. I love to support a daydreamy type atmosphere, in fact, and allow for the students minds to wander. This might get some thumbs down in the comment box. But, seriously, Cat, daydreaming is a lost art. We are so busy being mindful, or scrolling, or whatever. Yin offers the perfect environment for such an important and healing practice like mind-wandering/mindlessness.

Tell me about Waheguru and how this affects your approach to daily life and meditation?

Waheguru translates to Wonderful Teacher. Everything is Waheguru. Samadhi, the 8th limb of Astanga yoga is Samadhi, which means to See Equally. To see equally, one must let go of any judgement and increase their compassion 1000 fold. When you begin to see equally, you see that everything is your wonderful teacher with no judgement. Waheguru!

One of my most memorable moments in class with you was being half-way into the splits and you recounted the story of Hanuman leaping.

I'm so glad you remember that! The philosophy is vast and many teachers play with it so well! I have my moments, glad you were there to witness one of them. But me, I'm a great big chakra geek. It's how I see students, how i sequence, and most of the language I use in class revolves around the system of the sacred chambers. Every now and again I'll bust out a story, a few weeks ago it was Trivikrama, however my chakras studies never end, so I always have something new to work with in class. There are so many dimensions to the physical practice and so many elements to focus on for students. That’s the magic of hatha yoga.

The book that you had intended to write when you first moved to Ubud... how’s that going?

Well that book will get written someday. In the meantime I have a gorgeous book coming out on Yin yoga and myofascial release work. It’s based on a class I've been teaching for almost 15 years. Hopefully it's in full swing by the time this article is published.

Thankyou. Waheguru.

Waheguru.

Denise is holding Yoga Teacher Training at The Yoga Barn in Ubud, Bali in September. More details on her site at http://www.denisepayneyoga.com

Stress Hormones: How to combat belly fat, bloating and blemishes

In over 10 years of teaching, I've been asked the same few questions repeatedly. Two of the most common are:

• How do I fix blemishes/acne/dry skin?
• How do I target excess belly weight?

Now, as we all should know, I don't buy into body hate and shaming and guilt. Women naturally have curves and a tendency to hold weight around the belly and hips because women are designed to create, house and nourish new human life within their bodies. That's pretty amazing. Whether you choose to have children or not, your body is engineered for it.

That said, there's a fine balance to find between functional and healthy amount of particular hormones and the sort of irregularity and imbalance that will lead to a cycle of nasty symptoms that indicate hormonal problems and that lead to MORE hormonal imbalances if not addressed through lifestyle.

The culprit - in all my discussions with medical and natural health practitioners, and in my personal experience - is the stress hormone, cortisol. An excess of cortisol leads to inflammation within the body, creating dramas with digestion, sleep, mood, acne and blemishes, insatiable appetite, cravings, bloating and weight gain particularly around the belly and hips.

Cortisol is a hormone produced by the adrenal glands (in the kidney area). It isn't all bad! Cortisol is produced to enable the body to handle and respond to danger. It is also heightened during exercise or at the beginning of the day to put the body into a more alert state.

Too much cortisol results in a number of symptoms, including weight gain around the face and abdomen, thin and easily broken skin, acne, bones more vulnerable to fracture and breaking, depressed mood, increased facial hair and irregular periods.

Some medications can mimic cortisol, including some asthma medication and topical steroid creams or steroidal drugs.

What can you do to prevent excessive cortisol and a crappy mood, bloated belly and tired, dull skin? Here's some simple steps. Take one at a time, or all at once:

• Stop the extra long workouts. No wonder your body believes your under pressure and in need of hormones to cope with stress if you're forcing yourself through training regimes that run over 90 minutes
• Cut the coffee. Sure, addictive, sure. But if you want to sleep and look 10 years younger, stop.
• Eat wholefoods. Organic wherever possible, but maintain a diet where at least 80% of your food is a plant that you can recognise as exactly the same as it was on the tree or in the earth (powdered beetroot doesn't count)
• Take high-quality supplements if your diet is restricted at all (vegan protein, omega 3 supplements, vitamin D if you don't get much sun, multivitamins)
• Did I mention Omega 3 supplements?
• Eat a high fibre diet to maintain good gut health
• Take adaptogenic herbs: licorice root tea or medicinal mushrooms are easy to find at health food stores or online
• Take 5 minutes every morning and/or evening to sit quietly, eyes closed and breathe fully into the belly then slowly out again. Set a phone timer if you need.
• Get away from screens. Put the phone down.
• Go to yoga - any type.
• Do pilates
• Dance
• Laugh
• Omega 3 supplements (seriously, though)

Image from Wholefood Merchants, Melbourne

New To Vegan Life: Meeting Nutritional Needs

Are you a Negan (New Vegan)? Welcome to the club.

I have been eating mostly plant-based meals for over a decade but it is a new choice to consume a purely vegan diet. I had been safe in my knowledge that chicken, fish and yoghurt were enabling me to earn top marks on my blood test results. B12? Iron? Calcium? Gold stars!

While it can take a little more planning and awareness around combining plant based foods to ensure you are meeting your nutritional needs for optimum health, once you understand which foods have the highest quality of calcium, B vitamins, magnesium, iron, zinc and protein, you can go wild with exploring flavours knowing that within each week, you're ticking all the boxes.

For me, I know the foods I really love and rely upon for essential nutrients, but I have a bad habit of not incorporating enough variety and adventure into my meals. I can get into a rut of the same thing daily for a week! That said, have you discovered purple sweet potato? If any food is worthy of a 12-step program, purple sweet potato is it.

Still. I digress.

Plant Based Meals For Inspiration and Convenience

To save myself from my own boring routines, I have ordered a Soulara delivery to get me through just over a week. I hugely recommend this meal delivery service to anyone and everyone, whether you're vegan or not. Having trialled a range of meal delivery services over the past few years, I can honestly say this is a no-fails option that is totally fresh, totally organic, and genuinely delicious. It doesn't feel like diet food and the serving sizes will genuinely satiate your appetite (not aeroplane-meal sized like some delivery services).

The great benefit of a meal delivery service for me (and you!) is that I can explore a variety of vegan meals and get a true sense of what I really love so that I'm inspired to get into the kitchen and create meals based on those flavours and ingredients. When I go to Ubud, Bali, I eat purely plant based meals and mostly raw food too. It is energising, it connects me deeply to the earth and it feels good in my belly and my body. Soulara is the closest I've come to home-delivered plant based meals that transport me straight back to a table overlooking rice paddies and yoga studios. Check out their Instagram for food inspiration.

Common Nutritional Deficiencies In A Vegan Diet

I recently went to the doctor for blood tests and under "Health Conditions" she listed "Vegan". I'm not sure this is typically considered an ailment! However, if you aren't doing your research and maintaining an eye on your calcium, iron and B12 levels, then you'll feel like being a vegan truly is an ailment. Apart from reading as much as you can and educating yourself, it's entirely worth making an appointment with a dietitian or nutritionist who has expertise in vegan or vegetarian diets. They can advise - based on your gender, age, height, weight, general health and level of activity - what your nutritional needs are and how to meet them.

The most common nutritional deficiency is B12 because this is purely available in animal based products (meat, seafood, dairy). The most reliable vegan source of B12 is nutritional yeast or fortified milks. Alternatively, a supplement is your best bet. But ignoring B12 is dangerous. B12 is linked to mood, the nervous system and also works co-operatively with B9 (folic acid) to enable optimal absorption of iron. Calcium is vital to healthy bones and muscles. Especially important for women. There are many fortified milks (almond, soy often have "Calcium Fortified" on the label where this is the case). There's no question you can meet your protein requirements easily with soy based proteins such as tofu and tempeh but spirulina, peas, hemp seeds, brown rice and quinoa, chickpeas and beans also provide rich sources of organic protein. Again though, see a dietitian for a personalised plan. Once you know how to meet the requirements of your body, you can confidently go it alone. It's definitely worth telling your GP you are vegan so that they can keep an eye on your blood test results (in the first year, worth doing this every few months).

Supplements

There's a good argument that you can meet your every nutritional need with wholefoods. But since the quality of food, soil and produce is not 100% reliable due to production and farming measures, it's absolutely worth investing in some supplements to ensure you're giving your body every opportunity to be well.

I am not a huge fan of turmeric as a flavouring so I'm very happy to take it in supplement form. My pick is Alitura Revitalize which contains ingredients based on Chinese Medicine, Western and Eastern Science. Turmeric, He Shou Wu (iron and zinc), chaga and reishi mushrooms (immune system and anti-ageing properties). I also take Evening Primrose Oil (Sports Research brand) which is rich in healthy fats for glowing skin and is also championed as support for women experiencing painful menstruation. Don't opt for any brand please - if you're going to spend on supplements, make sure you go with a high-quality product that's worth your dollars. I get my vitamins from Vibeality - the best spot to find Sports Research and Alitura brand in Oz. 

Raw & Organic Vegan Essentials

Long Jetty in New South Wales has a lot of healthy selling points - the divine yoga studio/cafe Modern Organic as well as the raw and organic food, home and lifestyle store The Raw Deal. Since I'm only in Long Jetty for short stints (unless someone wants to offer me a full time job teaching yoga, writing and blogging?) I do my shopping online. Whether it's bulk chickpeas and lentils or organic almonds and raw cashews, nut milk or superfoods in liquid and powder form, it's all super affordable and the best, freshest quality. Steve who runs things at The Raw Deal is a genuinely good, generous human with the pure desire to bring healthy, chemical free produce and products to his local community and to the wider Australian community via the website. There's a lot to be said for connecting with the people you shop with.