Dem bones, dem bones … SCREAM for Halloween campaign

Being fifty-something, I’m heartened to hear that it’s never too late to think about your bone health and the decisions you can make to help prevent osteoporosis.

And I love this new October SCREAM for Halloween campaign by Healthy Bones Australia / Osteoporosis Australia that challenges us to think about bone health just as our thoughts are turning to skeletons, spookies and pumpkins. Clever.

scream for halloween, healthy bones australia, osteoporosis australia, midlife health, boomers health, being fifty-something

More than 33% of Australians suffer from poor bone health. Osteoporosis is one of our silent killers.

Susie Burrell, esteemed dietician and ambassador for SCREAM for Halloween, shares the low-down on healthy bones for any age.

susie burrell, scream for halloween, osteoporosis australia, healthy bones australia, midlife health, boomers health, fifty-something health

Susie Burrell, dietician and ambassador for SCREAM for Halloween

“According to Osteoporosis Australia, over 1.2 million Australians have osteoporosis, and a further 6.3 million have osteopenia, or low bone density, which increases risk of the disease in the future,” said Susie. “It’s a condition that can affect anyone at any age, but is also highly preventable through a few key healthy lifestyle measures.”

“Whether you’re 5 or 55, making the right choices now will mean your bones will be significantly healthier for years to come. This is why, as a Healthy Bones Ambassador, we are screaming out to all Australians to think about their bone health this October.”

I asked Susie specifically about the impact of osteoporosis on over-50s and what we could do to minimise its effects.

“As you age, you’ll start to encounter a decline in bone mass which can increase the risk of Osteoporosis,” Susie said. “For women, this will generally start to occur around the time of menopause.”

“It is important if you fall into this age group to ensure that you are eating your recommended amount of calcium every day. For women over 50 this is 1,200mg of calcium daily. This equates to about 3-4 serves of calcium rich foods including dark, leafy greens, low-fat cheese, low-fat milk and almonds.”

“You should also incorporate some form of weight-bearing exercise into your routine, such as a brisk daily walk or mix it up with a dancing lesson or weekend hikes. Healthy Bones Australia has a great online calculator that you can use to keep track of this.”

I’m including Susie’s tips for other age groups here, too. You might like to “bone up” on the detail and SCREAM it out to your kids, grandkids, siblings, work colleagues or friends in the lead-up to Halloween. Much more useful than trick or treat. Everyone can benefit. It’s never too early, or too late.

KIDS

Instilling a healthy diet into children’s lives that contains lots of calcium, is key to building and maintaining strong bones from a young age. Incorporating foods such as milk, cheese, yoghurt and broccoli that are high in calcium into meals will get them used to eating these foods and developing good eating habits. Try to get your little ones from in front of the television and outside and being active. Running, jumping and skipping are not only fun but great for strong bones. Getting kids engaged in an outside sport such as soccer or netball is also a great way to promote healthy bones.

TEENS

People who are physically active tend to have a higher bone mineral density, which means healthier bones. Keeping active and incorporating regular exercise routines into your week can reduce the risk of developing osteoporosis, and there’s no better time to do this than when you’re a teenager. High impact, weight bearing exercises are best for bones. So it’s a great time to be playing sports such as soccer, hockey, tennis, netball and football. In young people, these can not only improve mobility, but increase bone density by 2-8% per year. If you play sports outdoors, you’ll get the added bonus of regular, safe, sunshine exposure as well.

TWENTIES

Your twenties may be a time of exploration, but that doesn’t mean you have to throw healthy habits out the window. Limit alcohol consumption to one drink per day (two at the absolute maximum), and if you’re a smoker, consider the lifetime value of your bones as reason to quit now. Your twenties are also the time when most people reach peak bone mass, so maintaining this is crucial, with regular consumption of calcium rich foods, weight bearing exercise and sunshine. Aim to maintain a healthy weight as being underweight increases risk of osteoporosis.

THIRTIES AND UP

Adulthood has well and truly sunk in by this stage, with healthy bones becoming important in leading a fit and active life that’ll take you from your peak working years into retirement. Bones can also slowly start to lose their density in one’s early thirties, so your lifestyle choices carry heavier weight. While work and family commitments make life extremely busy, it’s important to still get outside for at least 5-10 minutes of sunshine a day and to exercise regularly. Pay extra attention to your diet and make a conscious effort to consume foods high in calcium. Calcium supplements can boost intake if this is on the low side.

 

And Susie has a final word for us fifty-somethings:

“With approximately one in two women over 50 set to break a bone due to osteoporosis, the need to fundraise is paramount. This is why I got on board as a SCREAM for Halloween ambassador. To donate or to find out more about hosting a fund-raising Halloween party during October, head to the fundraising page of the campaign website.”

 

[This NOT a sponsored post. Just info that's important enough to share.]

The good, the bad and the brilliant [ 27 September 1014 ]

A (roughly) weekly maybe monthly round-up of what’s got in my head, up my nose and in my heart.

THE GOOD

Please allow me one vainglorious moment to gloat about being placed in the Eat Drink Blog Writing Competition 2014  for Australian food bloggers. Who would have thought?

Eatdrinkblog logo

I share the podium with two super food-savvy bloggers and I suggest you scurry over and read their winning blogposts (at the very least) to see what Aussie bloggers are up to. They are:

Deepa Gopinath  of One Small Pot with her  Quick Mango Pickle (and stunning photography)

and

Nadine Long of The Divine Family Tree with Sharing a Meal

My winning blogpost is over here: There’s Someone Living in my Kitchen

I have some goodies, including a coffee machine and clever kitchen playthings, coming my way. Big, meaningful mwahs and thankyous to Eat Drink Blog, Nescafe Dolce Gusto and Dreamfarm for supporting Australian bloggers.

 

THE BAD

So sad this week that young Numan Haider became the face of terrorism in our community.

I feel for Numan’s mum, for his family and his Muslim community, for his friends.

I feel for the two police officers involved and for their families, for their colleagues.

And I feel for my family and my community.

None of us should live in fear of each other.

 

THE BRILLIANT

Today’s early morning trip to the Newtown Farmers Market was sublime. Just enough sunshine to warm the heart, and a plethora of happy, chatty traders. Always a great vibe at the farmers market.

We indulged in seedlings (grown with love / without chemicals) for our backyard veggie boxes (zucchini, beetroot, kale, parsley, rocket and lettuce), gourmet sausages, heirloom carrots, cauliflower, pumpkin, onions, roma tomatoes, olive bread, banana chips, wasabi peas and more. Brilliant!

newtown farmers market, geelong, fresh, local, midlife, boomers, fifty-something

newtown farmers market, geelong, fresh, local, midlife, boomers, fifty-something

newtown farmers market, geelong, fresh, local, midlife, boomers, fifty-something

DIY Terrarium … the gift that keeps on growing

Being fifty-something, I’m a terrier when it comes to a gift-giving mission. I love to stick to my guns and, in this year of buying nothing new, it’s more critical than ever.

With my great niece Miss E’s fifth birthday looming I was keen to find a suitably “ethical” gift for her. I’d set a high bar at her third birthday with ribbon sticks all round. But a busy week saw the birthday weekend barrelling towards me with very little inspiration happening.

Late on the Friday night I had a light bulb moment and decided a terrarium would be perfect – a little “other” world that Miss E could stare into and imagine. I would have loved a terrarium when I was her age.

I’d seen locally made terrariums at nearby outlets and they fitted the “hand-made” criteria of my year of buying nothing new. On the Saturday, I headed out to track one down in time to take along to the Sunday family birthday gathering. Alas, not one terrarium was to be had in my neck of the woods. I even ventured a little further. Nothing. Well, nothing apart from the one I spied in a florist’s window for $80. Bejeezus! Two hand-craft consignment places told me they’d sold their last one that morning. Another said they hadn’t been able to stock them in months and another was vague. Very vague.

Great idea with (so far) a very poor execution. By Sunday morning, pressure was mounting. Something twigged in the back of my brain and I grabbed my craft ideas swipe file. (Everyone’s got one of those right?) And there it was, as fresh as the day I’d (not so ethically) photocopied it from a library edition of Peppermint magazine … a DIY Terrarium tutorial.

It was a slimmer-than-Bec-Judd chance but I headed to the local Sunday market where the gods of birthday gift-giving shone down on me. I found everything I needed. Every. Thing. Almost.

DIY terrarium, terrarium tutorial, how to, midlife, boomer, fifty-something

Then I just followed the instructions:

1. Fill the bottom of your jar with a layer of small stones or pebbles (I scooped these up in my front garden). Succulents don’t like to get their feet wet, so the pebbles will help with drainage.

2. Spoon in a layer of soil or potting mix. The soil needs to be thick enough to completely cover the roots and support your succulents. (I used the soil that came in the tiny succulent pots I purchased at the market.)

3. Use a spoon to create holes in the soil layer and position each succulent’s roots into a hole, with the tallest plant at the rear.

4. Add any cute little figurines or knick-knacks. (That wasn’t in the tutorial, but I think they’re a must-have for a five-year old. I added a cheerful tortoise and a little green cat. I also glued a vintage scrabble letter E to a bamboo skewer and stuck that right on in.)

DIY terrarium, terrarium tutorial, how to, midlife, boomer, fifty-something

DIY terrarium, terrarium tutorial, how to, midlife, boomer, fifty-something

I think the result is outstanding, (if I do say so myself). Miss E thought so, too.

And all for a tiny, tiny, tiny fraction of the cost of that terrarium I spied in the florist’s window. And I even have some succulents and tiny dinosaur figurines left-over for another project. Win. Win. Win.

Caring for your terrarium: Your terrarium should need very little care as succulents are very hardy plants and well accustomed to arid environments. Succulents also like lots of light but, as it can get very hot and humid inside a terrarium, it is best to position them in indirect sunlight. Avoid rot by not over-watering. Only water when it is completely dry. A good mist with a spray bottle once a week should be plenty.

On funeral slideshows

Being fifty-something, I seem to be attending funerals with unsettling frequency. The generation that went before is moving on, one by one.

So I’m feeling qualified to make this personal observation.

Those slideshows of photographs they show at funerals are growing on me. More and more, I look forward to the moment when everyone in the chapel turns their face towards the big screen and watches the passing parade of images against a soundscape of meaningful, carefully chosen music.

funeral slideshows, funerals, memories, midlife, boomers, fifty-something

I used to think they were naff, these pictorial life stories, when they first started popping up at funeral services a couple of decades ago. I viewed them a bit like the crappy desktop publishing and clipart we were bombarded with in the nineties. Kitsch and bad taste. Just because the technology means you can, that doesn’t mean you should.

But I’ve changed my mind (as I’m doing with unsettling frequency).

A few days ago I attended a funeral service for Ernie, a man related by marriage, someone I’d met when he was fifty-something and since only seen at occasional family gatherings. My whole “knowing” of Ernie was based on the last thirty-odd years of his life, and then, just on a narrow window into it.

Yet, through the magic prism of his funeral slideshow, I saw someone else.

I saw a young boy with mischief on his mind, a teenager with sparkling eyes, a motorbike rider, a car restorer.

I saw young love and a gorgeous wife with a cheeky grin.

I saw Ernie become a proud dad, three times over.

I saw him travelling, carving out a career, working hard to build a good life.

I saw him surrounded by his family as they grew into one another and a whole new generation of grandchildren.

I saw laughter and love and living. I saw all the things I want to celebrate at a funeral.

I felt uplifted and filled with new memories of Ernie to carry with me.

And I felt those around me lift and respond to the Ernie in the photos, to their own memories and connections, to the good living that had been done.

Yes, I’m totally converted. If I must be at a funeral, please let it be one with a soul-stirring slideshow.

 

Kale Puttanesca (when life hands you kale)

Being fifty-something, I’ve seen the rise and fall of many a fad “super food”. It seems that just as I’m ready to surrender to a culinary trend,  a barrage of de-bunking articles hits the interwebs and I’m left with a not-so-super food to contemplate.

Not so with kale. It seems to be standing the test of time.

I’ve been hearing a lot about this leafy green vegetable. A lot. Everywhere. Kale chips. Kale-rich green smoothies. Kale salad. Kale curry. Kale pizza.

I saw bunches of kale piled high at the farmers market. I was intrigued as kale started appearing on the menus of my favourite eateries.

My kale curiosity was hitting a peak when serendipity stepped in. My clever sister K offered me a big bag of kale, freshly harvested from her own backyard veggie boxes.

K’s kale: an offer too good to refuse.

kale puttanesca, super foods, midlife, boomers, fifty-something

I turned to Chef Google (as you do) and found a plethora of kale recipes plus a bounty of kale fandom. Like this from webmd.com:

“Kale is a Nutritional Powerhouse. One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients. Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.”

Formidable stuff. I decided to honour this big bag of nutritional kale with an outing as a main dish meal for dinner: Kale Puttanesca.

I used this recipe I found over at allrecipes.com.

I omitted the anchovies because … well, seafood allergy.

I added in a sliced, sautéed chicken breast because … well, Mr P. Carnivore. Feed-the-man-meat.

kale puttanesca, super foods, midlife, boomers, fifty-something

kale puttanesca, super foods, midlife, boomers, fifty-something

kale puttanesca, super foods, midlife, boomers, fifty-something

The result? A big thumbs up from us. Very tasty, just the right amount of sauce, lots of textures and lots of flavours to savour thanks to the kale, the capers, the olives. And I love a recipe that reminds me that the Italian tradition is to add the pasta to the sauce (not the reverse).

Will definitely be making this one again … next time life hands me kale.

If you’re happy and you know it

Being fifty-something, it’s no surprise to learn that (according to a recent survey) Australians aged 55-59 years are the most satisfied with their careers, with three in four (76%) claiming to be “very happy” or “happy” with their work life. Hell, yeah.

happiness, redBalloon, midlife, boomers, fifty-something

“This suggests that experience in the workforce can amplify happiness. It’s also likely that those aged 55-plus have put their ‘fight to the top’ behind them, whereas the younger respondents may be out to prove themselves,” says Kristie Buchanan, CEO at RedBalloon (who conducted the survey).

“This makes sense as older age groups are most likely to have paid off their home, their families are grown and they’re just enjoying life.”

“Mortgages, careers and paving a way to success can get in the way of taking time to appreciate life. We’re trying to educate Australians that, by taking the time to create enjoyable moments, everyday stresses can fall into the distance. It’s also good to share the fun. Including friends or family in an experience is the difference between being happy and being very happy.”

The survey questioned more than 2,000 Australians and found that Aussies are more than satisfied with life overall. One in four said they were “very happy” (25%) and another 62% said “happy”.

Australian baby boomers (65+) love life the most, with 92 per cent claiming to be either “very happy” or “happy”.

The 25-29 year olds were least happy.  

This survey really drilled down into the nitty gritty with results suggesting that happiness could be dependent on particular periods in the day. I know that my own energy levels and creativity peak at certain times and now I’m trying to align that to how “happy” I’m feeling. The survey found that those who wake up at 6am are the happiest out of all respondents (89%). Early evening is a key time of day, with 6-8pm voted by nearly 1 in 3 respondents (27%) as their happiest time of day. And that mid-afternoon slump looks like a reality: 2-4pm was only chosen by 4% of respondents as the happiest time of day.

Other fun facts the survey served up:

  • Australians chose spending time with family and friends as the number one thing to put a smile on their dial (54%)
  • People who have a bucket list are more likely to be happy (89%) compared to those who don’t
  • Happy people are more likely to choose chocolate ice cream first from a neopolitan tub, (followed by vanilla, and then strawberry)!

That’s the excuse I need. I’m off to buy a tub of neapolitan ice cream and conduct my own little survey.

Castlemaine – a weekend on the road less travelled

Being fifty-something, I love a knowing moment, a nanosecond in time when you know something to be true. It doesn’t have to be world-changing, just true.

On Friday afternoon at 5.30pm, Mr P and I settled in to toast our toes by the ginormous open fire at Castlemaine’s Public Inn. We sat at the corner of a capacious recycled timber communal table, with deep open wood grain that begged me to run my fingers over and over it.

castlemaine victoria, weekend escape, midlife, boomer, fifty-something

We clutched cold glasses of cold craft beer and felt the local Friday after-work-drinks crew gather around us.

Right then, in that moment, I knew we’d chosen the perfect place for a weekend escape. Truly.

Earlier, we’d tipped the contents of our home fridge into the tiny fridge of the little campervan that could and quickly thrown together an overnight bag. I’d vowed: no makeup, no hair dryer, no fashionista and no nonsense.

We made our late morning escape (one of the perks of being your own boss).

Our destination? Castlemaine, a historic town in the heart of the Goldfields region. Our mission? To relax and make the time to see some stuff that we usually drive straight past.

Our first stop was a pearler … a tiny picnic ground at Spargo Creek where we devoured our packed lunch amongst the bush sounds. Birdlife everywhere. Mineral springs. Trickling creek. Lichen-covered rocks.

castlemaine victoria, weekend escape, midlife, boomer, fifty-something

We reached Castlemaine mid-afternoon and set up the campervan at the Castlemaine Central Cabin and Van Park.

“Central” is spot-on – just a few minutes walk to the town centre, past the biggest magnolia tree. In. The. World.

castlemaine victoria, weekend escape, midlife, boomer, fifty-something

It’s a sweet little van park with lots of cabins and just a handful of caravan and tent sites. The amenities were spotless and complete with camp laundry/kitchen, barbecue area, picnic area and herb garden for visitors’ use. The only downside was the Melbourne –Bendigo train which thunders past (very nearby) every hour, including into the night. We live on a busy road so we’re used to transport noise but, if you’re not, this may not be the park for you.

A get-your-bearings wander into the town centre before dinner took us here, to the Public Inn. To the truth of things.

Then, it was back to camp to cook dinner, make up the bed, sip a Canadian whisky and read a great book. Early night makes for an early start.

In the morning we headed to the Visitor Information Centre and tentacled ourselves to a knowledgeable volunteer until she shared everything she knew about the best of Castlemaine.

We took her advice and struck out on a brochure-guided 7.5km town walk which would take us through the Kalimna Park bushland area and around to the Botanic Gardens.

The map guided us up the hill to the Burke and Wills monument and an expansive view back over the town.

castlemaine, victoria, burke and wills, midlife, boomer

Many places in Australia claim a connection to the ill-fated Burke and Wills expedition. Castlemaine’s is that Robert O’Hara Burke was the local Sergeant of Police before heading off in 1860 to cross Australia from south to north.

We headed off on our own expedition into the Kalimna Park bushland area. We soon lost the track of the designated walk and found ourselves on the edge of the residential zone. We’d come without water, hats or food, so decided not to risk the bushland but to stick to civilisation and find our own way across town to the Botanical Gardens. Our route took us past some of Castlemaine’s beautiful old colonial and federation homes.

The Botanical Gardens did not disappoint. We hugged giant trees, relaxed by the duck pond and read the interpretative signs showing images of Victorian era Castlemanians relaxing by the same trees.

castlemaine, botanic gardens, midlife, boomer

A late lunch at the too-cool-for-us Bridge Hotel (grilled haloumi and flatbread entrée for me; pork belly burger with chips for he) and we were ready to head back to the van park.

castlemaine victoria, weekend escape, midlife, boomer, fifty-something

We sauntered past more heritage buildings, back beyond the magnolia tree. Late afternoon, we spent a couple of blissful hours reading in the September sun by our campervan, digging our toes into the grass and watching the cockatoos swooping overhead.

For dinner, we’d chosen Capones, a pizza/pasta place within walking distance (bruschetta and lambrusco for me; piled-high pizza and non-craft beer for he).

We wandered back through the night, past the magnolia tree and settled into the cosiness of our campervan bed for more reading and more Canadian whisky. Bliss.

Screeching cockatoos (and maybe a thundering train) woke us early. We packed up and hit the road, deciding to take the long way home, avoiding the highway. Taking the road less travelled.

At Kyneton, we explored famous and history-filled Piper Street.

castlemaine victoria, weekend escape, midlife, boomer, fifty-something

Specialty retailers, foodie spots and vintage shops abound and we spent an hour or so browsing. It was high-end and a tad too expensive to tempt us to flash the plastic, especially during this year of buying nothing new.

We piled back into the campervan and headed to Trentham, which seemed more our pace. We poked around the shops and found, in the side street, the Red Beard Bakery, full of locals enjoying the best sour dough bread I have ever tasted. Ever. (BLA – bacon, lettuce, avo + aioli on sour dough for me; huge home-made sausage roll for he; coffees all around.)

castlemaine victoria, weekend escape, midlife, boomer, fifty-something

When it came time, we again took the road less travelled, stopping to wonder at Trentham Falls …

castlemaine, botanic gardens, midlife, boomer, trentham

chill out at Lyonville Mineral Springs picnic area in the Wombat State Forest…

castlemaine, botanic gardens, midlife, boomer, lyonville

pick up locally grown Dutch cream potatoes …

castlemaine victoria, weekend escape, midlife, boomer, fifty-something

snavel some farmgate dollar-a-bunch daffodils.

castlemaine victoria, weekend escape, midlife, boomer, fifty-something

Home.

Our escape had been brilliant and blissful. No nonsense. No crowds. No fuss. Plenty of little moments of truth.