Autumn 2019

THE SUITE LIFEEXPERT-LED, EVIDENCE-BASED CONTENT TO

FEED YOUR FAMILY, BUILD YOUR BODY, MASTER YOUR MIND AND HONE YOUR HOME

c rea t i ve | t a l en t | @work

Welcome to The Suite Life, the new quarterly publication created and designed by the team here at The Lifestyle Suite.

Some of you might know me as a very passionate health journalist, writer, producer and presenter; and it’s this passion and life-long interest in our health and wellbeing that makes me exactly the right person to also lead the Content division at The Lifestyle Suite. It’s the perfect place to channel my love of expert-led, evidence-based health information, and it’s keeping me busy!

We do what we do every day to add value to Australian lives on everything health and happiness – from the food we eat to the waywe move, and the people we loveto the homes we keep – and whilethe last thing we intend to do isadd to the ‘noise’, what I knowis that we need to start talkingabout our health differently, ina way that’s entertaining as wellas educational.

So how can we do health content better in 2019? I’m up for the challenge if you are!

Starting today, we’ll be coming to you quarterly on the first day of each new season with all the health and lifestyle tips and tricks you need to get you through the next three months. Keep your eye out for us and our familiar faces in upcoming issues.

As always, we warmly welcome any feedback you have for us, and in the meantime please enjoy this collection of content from our incredible experts.

In good health always, Casey Beros, Editor

TO THE PREMIERISSUE OF The Suite Life

WELCOME

OUR QUARTERLY MAGAZINE

WHAT I KNOW IS THAT WE

NEED TO START TALKI NG ABOUT

OU R H EALTH DI F F E R E NTLY,

IN A WAY THAT’S ENTERTAINING

AS WELL AS EDUCATIONAL.

@CASEYBEROS @LSTYLESUITE

CASEY@THELIFESTYLESUITE.COM | WWW.THELIFESTYLESUITE.COMINTERCONTINENTAL DOUBLE BAY

ONE MINUTE… BREATHE TO RELAXPlace one hand just below your navel and breathe in. Pause for a count of three, then breathe out. Pause for another three counts, then continue to breathe deeply for one minute, pausing for three counts after each inhalation and exhalation. Source: Harvard

TWO MINUTES… BREW A CUP OF TEADrinking tea can improve your blood vessels’ capacity to respond to physical or emotional stress – as well as lower your levels of LDL (bad) cholesterol. To supersize the benefits, go for green tea, which contains higher levels of flavonoids, plant chemicals that ease inflammation in the body. Source: Harvard

THREE MINUTES… RELEASE MUSCLE TENSIONEver sit at your desk and realise you’ve adopted a serious slouch, or are squinting at your computer? Actively relax your facial muscles, let your jaw open slightly and your shoulders drop. Allow your arms to fall to your sides and your hands and fingers to loosen. Uncross your legs or ankles and let your legs fall comfortably apart, imagining your feet growing roots into the floor. Source: Harvard

FIVE MINUTES… MAKE A BERRY SALADBerries are high in fibre and rich in antioxidants – especially blueberries, regarded as ‘super fruit’ given they’re linked to a lower risk of heart disease, cancer and Alzheimer’s disease. If they’re not in season, use frozen berries and add to yoghurt or smoothies. Source: Harvard

SEVEN MINUTES… PHONE A FRIENDStaying connected to friends not only boosts your happiness levels and reduces stress, it lowers your risk of heart disease, depression and an unhealthy BMI. So make like Adele and… hello? Source: Mayo

10 MINUTES… GO FOR A WALKA brisk walk can help strengthen your bones, improve your muscle strength and lower your risk of chronic disease. Being outdoors also has benefits for your mental health and will freshen your perspective if you’ve been stuck at your desk all day. Source: BetterHealth VIC

NO TIME FOR YOUR health?

“Early studies suggest that time spent outdoors

and surrounded by greenery, such as the

local park, may reduce feelings of anxiety.”

REECE CARTER, NATUROPATHIC NUTRITIONIST

HEALTH

WITH JOBS, KIDS AND SOME SEMBLANCE OF A SOCIAL LIFE, THE 24 HOURS IN A DAY DOESN’T ALWAYS FEEL LIKE ENOUGH. WHETHER

YOU’VE GOT ONE MINUTE OR 10, HERE ARE QUICK AND EASY WAYS TO ADD A LITTLE MORE WELLBEING TO YOUR WEEK, RIGHT NOW.

IF YOU ONLY HAVE.. .

@HERBNERDREECE

WHAT EX ACTLY IS CONFIDENCE? “Confidence is a sign of happiness,” says Horton. “Confident people like themselves and like what they do. They know

they’re fun to be around and they bring something to the table.” If you’re imagining needing to be the life of the party though, that’s not the case – Horton says you can be an introvert and still be confident. “A quiet confidence is very appealing.”

NETWORKING 101Does networking or even going to a party scare the bejesus out of you?

You’re not alone.

“The biggest fear when it comes to talking to strangers at a networking night is that you’ll embarrass yourself,”

shares Horton. “Guess what? That person you’re talking to is worried about the same thing too!”

Her tip? “Ask the other person more about their life than you talk about yourself. Questions can also be utterly superficial to begin with; I often compliment someone’s shoes or jewellery because both make statements about that person. I sometimes ask what meaning a piece of jewellery has to them or where they got it, and that opens up to other topics.”

YOUR ‘ how-to’ GUIDE TO CONFIDENCEACCORDING TO SHELLY HORTON

IF YOU DIDN’T LEAP OUT OF BED THIS MORNING READY TO TACKLE THE COMMUTE, THE MEETINGS, THE LATTES AND THE SMALL TALK,

YOU’RE NOT ALONE. “NO ONE IS HAPPY 24/7,” SAYS LEADING LIFESTYLE AND NEWS COMMENTATOR SHELLY HORTON. SO, HERE’S HER HOW-TO GUIDE FOR NAILING CONFIDENCE IN YOUR PERSONAL

AND PROFESSIONAL LIFE.

CONFIDENCEWHAT IF I ’ M REALLY Y Y Y Y Y Y

NOT FEELING IT?

“FAKE IT TIL YOU MAKE IT! If you act confident and happy you

can pull it off,” HORTON SAYS.

BODY LOVE “When I was much younger, if my weight was up my confidence was down,” says Horton. “That’s not the case anymore. I hate the overly filtered fake perfection of Instagram. Authentic is where it’s at and most people care more about my brain and what I have to say than what I look like.”

Adopting your own sense of self-love probably won’t happen overnight, but as Horton suggests, focus on what’s special about you and celebrate that!

PHOTOGRAPHY: NATHAN DUMLAO

@SHELLYHORTON1

Calm interiors bring with them a sense of comfort and tranquility, but they’re not always easy to get right. People tend to think that creating a calm space requires a lot of white paint, furniture and accessories. What ends up happening is that these rooms feel sterile, cold and far too crisp – the exact opposite ofwhat you were tryingto achieve.

So let’s explore some ideas and inspiration to help you create a calming interior at your place.

CALM INTERIORS LET NEUTR ALS MINGLECreating a calming interior is all about exploring neutrals. You should let a variety of colours play together in a space, but ensure the intensity of the colour is turned right down.

IS YOUR HOME stressing YOU OUT?

CHANNEL 10’S CHANGING ROOMS’ INTERIORS EXPERT, CHRIS CARROLL TELLS YOU WHAT TO DO ABOUT IT.

HOME

For walls, look to soft grey shades and muted olive tones. Mixing beige and grey together (what people are calling ‘greige’) is an interesting approach too, because it brings out the best in both colours and makes the walls feel warm. Dusty blushes and soft champagne tones also work in large doses, and stone and pewter shades are your friend.

CHOOSE YOUR FOCAL POINTS WISELYEvery room needs a focal point, but with a calm interior it should be less intense. You can try painting a door in a subtle, dusty blue tone or a staircase in a muddy clay tone.

IF YOU’RE AFTER A CALM E R HAVE N IN WHICH TO HANG UP YOUR

BOOTS, IT ’S NOT ALL ABOUT WHITE, LIGHT AND BRIGHT. CE LE B R ATE

MATE RIAL S , ALLOW COLOU RS TO POP, G ET SOM E G R E E N E RY AND WATCH YOUR SPACE (AND YOUR

MOOD) TRANSFORM.

@TLCINTERIORS

MATERIALS ARE ENHANCED, NOT CONCEALEDCalming rooms use colour to highlight and enhance the finishes and materials in the space. Wood panelling and exposed brick feature walls are made even better by using paints with suede finishes to make them soothing but imperfect. You want to see the surfaces of the materials, but colouring them in a light tone allows them to blend into the space, as opposed to having them be a standout feature.

Light, raw timbers also benefit from a lime wash if you really want to ramp up the feeling of calm in the room. It gives the timbers a lush, milky quality but you still get to celebrate and admire the wood grain.

JUNGLE TIME If you’re not ready to go paint crazy, expose your brick walls or whack up some timber panelling, there’s a quick fix for immediate impact – plants!

Indoor plants are great for more than just their ability to make your house look like Pinterest. Through photosynthesis, plants convert the carbon dioxide we exhale into fresh oxygen,

and they can also remove toxins from the air we breathe.

No green thumb? No worries, here are five plants you’re (pretty much) guaranteed to keep alive:

• Fiddle leaf fig

• Rattlesnake plant

• Aloe vera

• Mother-in-law’s tongue

• Swiss cheese plant

“You should let a variety of colours play together in a space, but ensure the intensity of the

colour is turned right down.”

CHRIS CARROLL, INTERIOR DESIGNER

PHOTOS: DULUX AND OZDESIGN

• 1/2 CUP DESICCATEDCOCONUT, PLUS AN EXTRATBSP FOR COATING

• 1/2 CUP ALMOND MEAL

• 125G LIGHT CREAM CHEESE

• JUICE AND ZEST OF 1/2 A LEMON

• 2 TBSP HONEY

• 2 TSP VANILLA EXTRACT

In a large bowl, combine all ingredients well. Once well combined, use clean damp hands to roll the mix into six evenly sized bliss balls. Sprinkle extra coconut on a plate or sheet of baking paper. Lightly roll balls in coconut to coat. Lay on a plate or tray, and refrigerate for at least 20 minutes prior to serving to help them firm up a little. These balls are also delicious frozen.

LEMON CHEESECAKE

bliss BALLSPrep time: 10 minutesServes 6 (1 ball per serve)

CSIRO’s Total Wellbeing

Diet ‘Healthy Indulgences’ eBook.

Recipe and photography by

Reece Carter.

FOOD

Remember that you’re not alone: Being strong isn’t just about standing on your own two feet. “There are family, friends and colleagues who can help you get through difficult times.”

BOUNCE BACK LIKE A champ

“The reality is that whoever you are, whatever you do, there

are going to be challenges,” explains Sharp. “There’s going

to be adversity, you’re going to get knocked down. That

doesn’t matter so much as how you respond to that.”

DR TIM SHARPPOSITIVE PSYCHOLOGIST

1

2

34

MENTAL HEALTH

WE HEAR A LOT ABOUT RESILIENCE THESE DAYS. WHEN LIFE KNOCKS US DOWN, WE’RE EXPECTED TO BOUNCE BACK FASTER THAN A WAG AFTER A BABY. SO WHAT IF YOU’RE NOT THAT WAY INCLINED… CAN YOU BUILD

RESILIENCE, JUST LIKE ANY OTHER SKILL?

Positive psychologist Dr Tim Sharp says you can – and it’s harder

(and easier) than you might think.

Before times get tough, the resilient get practising, and Sharp says harnessing these skills and strategies

will allow you to pick yourself up more

quickly and get back on with life.

See the light at the end of the tunnel:

“Keeping your eye on the end goal means short-term stumbles don’t matter quite so much,” Sharp says.

Take care of your physical health and wellbeing: It’s hard to pick yourself up if you’re rundown, tired and exhausted all the time. “It’s important to get good sleep, exercise and eat well,” Sharp adds. “All of the sorts of things that give us energy to get on with life.”

Have the right attitude: This isn’t just about positive thinking. “Look for the good things that are going on around you, but also face up to the realities in a constructive way.” @THEHAPPINESSINSTITUTE

I get this question all the time – so you’re not alone. Social media has become our new measure of normality. Most of us understand that a lot of what is posted is a false reality, but hours of scrolling can still play havoc on our minds and hearts. Instagram is now where the Joneses live, and we can witness their so-called perfection 24/7.

It might be time to do a bit of a social-media detox. There is no point in having anything in your life that makes you feel less about yourself or your relationship. It’s not to say that this is a permanent move, but until the message of what is real and false starts to sink in and you can overcome your relationship queries, it’s time for a break.

There is no such thing as normal when it comes to relationships. We might find what is ‘common’ and ‘average’, but what works for us as individuals needs to come from our own internal thoughts and desires, and not due to influences from the world around

us, whether that be social media, family upbringing, religion or friends.

To know when a relationship is right, the biggest step is working out what you want in the first place. Do you want someone who makes you laugh, respects you and overcomes conflict with you? Connection, passion and love are important, but there is also a logistical side that counts. Consider if what you want are more superficial aspects (like someone who looks good or can provide financially) or emotional and psychological ones (such as someone you connect with and who respects you no matter what).

During your social media break, take some time to celebrate the relationship you have right now, without a camera in hand. Those relationships you see online are often not lived for the enjoyment of each other. Many of them are lived specifically to look good from the outside. Things are styled, props put in place and gifts most likely encouraged

ASK THE EXPERT

“ Q: I 'VE GOT INTO THE HABIT OF COMPARING MY RELATIONSHIP TO WHAT I SEE ON INSTAGRAM AND EVEN ON REALITY SHOWS. I KNOW IT'S NOT REAL LIFE, BUT IT'S GETTING ME DOWN AND MAKING ME FEEL LIKE MY RELATIONSHIP ISN’T GOOD ENOUGH. ANY ADVICE ON HOW TO KNOW

IF I 'M IN A GOOD ONE? WHAT IF I 'M SETTLING FOR SECOND BEST?

STEPH, VIC.

Hint: Seeking non-superficial

aspects might give you a better chance at navigating the obstacles that life and love bring,

with your partner by your side.

and hinted at if not told. Can there really be so much enjoyment with all of that going on, or is it the likes and follows that bring them short-lived joy?

My advice? Celebrate exactly

what you have and enjoy it for your own benefit.

We never know if a relationship will last, only time will tell. But why not enjoy it for what it is right

now instead of letting moments pass you by, comparing yourself

to others?

Nikki

”Hi Steph,

@DRNIKKIG

EVERY ISSUE YOU’LL GET THE CHANCE TO ASK A QUESTION OF ONE OF OUR EXPERTS . HAVE A

Q U E STION YOU WANT AN SWE R E D? J U ST S HOOT IT TH ROUG H TO H E LLO@TH E LI F E ST YLE SU ITE .COM AND

KEEP YOUR EYE OUT FOR IT IN THE NEXT ISSUE!

YOUR questions ANSWERED

BY OUR EXPERTS

DO YOU HAVE A 'MORNING ROUTINE' OR ARE YOU MORE OF A NIGHT PERSON? TELL US WHAT YOUR TYPICAL AM OR PM LOOKS LIKE… I am a morning person which has two distinct advantages – firstly research shows that morning people live longer than night owls, and secondly I work in

breakfast television so that totally works. I am not the person you want to go clubbing with, I'll be asleep in my cosmopolitan by 10.30! I start with coffee made by Daniel, my husband, and tea made by me. Rinse and repeat until I am human.

After cleansing in the morning I ALWAYS slap on my ESK Reverse C Serum followed by the amazing ESK Zinc Shade day cream, then I run off to the Channel 7 studios for a spot of filming or just head directly to my surgery.

WHAT HOBBY HAVE YOU ALWAYS WANTED TO GET INTO? Fantasy me has a plethora of fascinating hobbies: Spanish lessons, salsa dancing, Taiwanese fusion

cooking, potpourri making. Reality me listens to endless podcasts while doing housework. Don't be too jealous!

WHAT TV SERIES HAVE YOU BINGED LATELY?Fauda. Season 2. OH MY GOD. Cue the palpitations!

WHAT'S THE ONE HOUSEHOLD ITEM YOU CAN'T LIVE WITHOUT?My husband.

IF YOU HAD TO EAT ONE MEAL FOR THE REST OF YOUR LIFE WHAT WOULD IT BE?For pure health and longevity I would go chicken soup with vegetables and some quinoa.

IFYOU WERE STRANDED ON AN ISLAND AND COULD ONLY BRING ONE ALBUM TO LISTEN TO, WHAT WOULD IT BE?The Best of Keane.

FAVOURITE HOLIDAY DESTINATION AND WHY?Now here I put my foot down. Travel is my greatest love – I can't choose one. There are so many I have already done and loved, and so many more I can't wait to explore. Best so far: Morocco, Israel and Iceland. In the future I can't wait

to go to Costa Rica, Iran, Scotland…

IF SOMEONE WAS TO PLAY YOU IN A MOVIE, WHO WOULD IT BE?Well that would be a D-grade fail of a boringmovie. No actor worththeir salt would touchthe screenplay. So a poorlypaid wannabe actor whowill take on any role justto say they're in a movie.I haven't heard of himor her. They have sevenInstagram followers.

WHAT DO YOU THINK IS THE ONE THING EVERYONE COULD DO A BETTER JOB

OF WHEN IT COMES TO THEIR HEALTH?Probably no one size fits all. But MANY of us are too sedentary, don't eat enough veggies, don't get enough quality sleep and don't spend enough time mindfully enjoying the world around us.

WHAT'S THE PIECE OF HEALTH ADVICE YOU FIND YOURSELF GIVING OUT THE MOST? Only one? Wash your hands (with soap).

Meet DR GINNI

MANSBERG THIS SUPERWOMAN SEEMS TO DO IT ALL, AND WITH EASE. WE CHAT TO OUR FAVOURITE GP ABOUT MORNING ROUTINES, HER MUST-HAVE FOODS AND HER ONE BIGGEST HEALTH TIP.

LIFESTYLE

@DOCTORGINNI

PLAY: The hottest new cycle studio is right in the heart of Double Bay. Shelter is a luxe hideaway that feels more like a day spa than a gym – complete with ice bath, sauna and juice bar, not to mention spin classes that feel more like a dance party with DJs as instructors.

ADDRESS: 3 Goldman Ln, Double Bay.

PRICE GUIDE : Try the two-rides-for-one introductory offer ($35) to really get some bang for your buck (and your backside).

WEBSITE : www.the-shelter.com.au

EXPLORE Sydney’s

DOUBLE BAY

TRAVEL

It’s the inner-east haven close enough to Sydney’s CBD to feel connected yet far enough

to feel relaxed. Home to beautiful harbour beaches, stellar restaurants, the hottest new fitness studios and the TLS offices too, we’ve gathered everything you need to EAT, STAY

and PLAY next time you visit the bay.

EAT: When it comes to Italian food, Matteo is where it’s at. Come for the linguine cocco nerano (pasta with zucchini and provolone cheese) and stay for the Matteo spritz. Let the chefs take you on a journey through the Amalfi Coast (without a plane ticket to Italy).

ADDRESS: 29 Bay Street, Double Bay.

PRICE GUIDE : A la carte options range from $9 to $90. Better yet, let the chefs select for you with set menus for $55, $65 and $75 a head.

WEBSITE : www.matteosydney.com/double-bay/

STAY: For the ultimate in luxury, look no further than the Intercontinental Sydney Double Bay. With the best rooftop pool in town, take advantage of the Weekend Special which includes one night’s accommodation, breakfast for two at The Stillery and complimentary late checkout of 4pm. Yes please.

ADDRESS: 33 Cross Street, Double Bay.

PRICE GUIDE : Prices change daily, so touch base with the hotel to get the most up-to-date rates on (02) 8388 8388.

WEBSITE : www.icsydneydoublebay.com

WANT TO WI N A SH E LTE R EXPE RI E NCE ON US?

SHARE A PHOTO OF HOW YOU TAKE ‘SHELTER’ FROM YOUR BUSY

LIFE AND TAG #TH E SU ITE LI F E AND @L ST YLE SU ITE FOR YOUR

CHANCE TO WIN! Winner drawn Monday 25 March, 2019.

WE HOPE YOU LIKED THIS ISSUE AS MUCH AS WE LOVED CREATING IT.

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