Feel better in 5
Big changes start with simple steps. Try these ideas to help improve your wellbeing
RANDOM ACT OF KINDNESS
‘Tis the season of giving is fast approaching, there’s no better time to start sharing a bit of joy with those around you. A study conducted at the University of British Columbia had a group of highly anxious individuals perform a minimum of six acts of kindness each week, and after just one month researchers saw a significant increase in the individuals’ moods, relationship satisfaction and social ability. Another study also found people who perform acts of kindness have 23 per cent less cortisol (stress hormone) within their body, as these acts produce endorphins – the body’s very own happy pill.
Other studies also show random acts of kindness are known to make you feel more energised, less depressed, calmer, and increase your feelings of self-worth. These acts can be as small as sharing excess homemade bikkies with neighbours, buying a coffee for a stranger or sending flowers to a loved one simply to brighten up their day. For more ideas, visit randomactsofkindness.org.
STAY COOL
After spending a few wintery months wrapped up as a warm-and-cosy burrito, are you struggling to get to sleep on the warmer nights? You’re not alone. Research conducted by the University of South Australia suggests sleeping in a cold room will not only result in a better nights’ sleep, but will also help to cure insomnia. Further studies show the cooler temperature encourages your body to naturally increase the body’s melatonin levels – hello blissful nights.
If you’re unable to bring the room down to the optimal temperature of 18.3C through the use of an air conditioner or by opening a window, there are other things you can do to reduce the heat: wear loose cotton PJs and use cotton linens; open a window and lightly mist your curtains with water from a spray bottle to produce a cool draft; turn on a fan; use blackout blinds and keep them closed when the sun is shining directly on the room; and if all else fails, put some rice in a sock, tie it up, freeze during the day and put in your bed at night for a reusable, nodrip ice pack.
DEAR DIABETES...
Are you ever hurt or simply angry at your diabetes? Pain, anger and trauma have a funny way of taking over our health and lives, especially when ignored for so long. There are many tried and tested ways people approach these feelings, but a preferred method by many is to write a letter. Not an email... Go old school and put a pen to paper.
Simply start with “Dear diabetes”
(or give your diabetes a name, and go with that). Then start writing. Unapologetically – don’t make excuses, don’t scribble anything out, just let it all out. Write down the specifics of their behaviour, your relationship with them, and what’s causing these heightened emotions. Once you’ve finished, sign it off. Then read the letter out loud a few times, with all the emotion you can possibly bring to the surface; say you forgive them, then rip up the letter or (safely!) burn it. This is just the beginning of your journey to being at peace with your diabetes.
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Chipotle turkey tostadas
Citrus & mixed greens salad
Cottage cheese, egg and avocado ryvitas
Curried mango & chickpea salad
Curry cashew turkey salad pitas
Gingerbread fruit cake Guacamole
Kale and pumpkin gratin
Miso broccoli, egg & quinoa salad
Roasted beans with paprika dressing & bacon
Roasted garlic, potato & turnip mash
Rocket, chicken & date salad
Salmon and rice cups
Turkey & wild rice soup
Turkey, apple & wild rice dressing
Waldorf turkey salad
Warm hummus with pine nuts, raisins & olives 18 20 66
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Chargrilled chicken ramen Greek chicken skewers Greek-style meatballs
Moroccan vegie soup
Prawn and coriander salad
Roasted garlic & herb turkey breast
Rosemary roasted turkey with peppercorn gravy
Thai green salmon burgers with spicy sweet potato wedges
Turkey meatball subs
Turkey, pesto & broccoli pasta
Zucchini noodles
& meatballs
Chocolate dessert cake with raspberries
Chocolate frappe
Coffee granita
Creamy blueberry and lychee sponge slice
Passionfruit mango yoghurt jellies
Strawberry and orange mille feuille