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I know for sure that what we dwell on is what we become.

 
— Oprah Winfrey, American media magnate and philanthropist
 WELCOME
In the newsletter this week, we’ve got functional training from Australia and a 4,000-year-old herb that fights inflammation. Read on...

There’s no shortage of scams in fitness and wellness culture. From supplements and seeds that promise ‘balanced hormones’ to a (frankly awkward looking) ‘weight loss dance’, there’s a guru on every corner hawking miracle cures for any and every health problem you might have. 

These gurus take advantage of the fact that medicine ignores and dismisses the concerns of women. Medical research often omits women entirely from studies—hormonal variations due to the menstrual cycle “complicate” results and increase study costs (an obvious no no in a profit, not patient, driven healthcare system). 

As such, diagnostic criteria are often oriented entirely around the symptoms men experience. Women are diagnosed with heart disease a full 7-10 years later than men, and are three times as likely to die from a heart attack. 

In her book Unwell Women: Misdiagnosis and Myth in a Man-Made World, author Elinor Cleghorn explores the long history of medical bias against women, starting with Hippocrates and ending in the modern day.

It’s a startling account of how consistently women’s health has been ignored—for as long as there has been medicine, women have gotten the short end of the stick. Cleghorn encourages change not only from the medical establishment but in women’s behavior—we deserve to be heard with respect while at the doctor.

“The lives of unwell women depend on medicine learning to listen. And also on women claiming their right to speak.”

May you find your voice this week, Katherine & Linda
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 WORKOUT OF THE WEEK
Sarah Stevenson, Sarah’s Day
With 1.1 million Instagram followers, Sarah Stevenson (better known as Sarah’s Day) is one of the top Australian wellness influencers. While she doesn’t have formal credentials, Stevenson is a role model for the value of a consistent work ethnic in building an online-fitness empire: she offers workout programs, activewear, even cacao salted caramel protein protein balls

Stevenson says of her 24/7 commitment to her career: “I can’t even sleep at night because I’m thinking of my next project or my next video… Now I’m just trying to spread my message and collaborate with brands that are harmonious with my brand values and believe in the same thing that I do.”

To stay fit, Stevenson does high-intensity functional training five times a week, and mixes in hot yoga, pilates, and strength training. She avoids Uber Eats in favour of cooking at home, as she demonstrates with these recipes for caramelized tofu and protein granola. Steveson specifically notes she adds fat to every meal and snack, reaching for avocados, flax seed oil, nuts, seeds, oily fish, and coconut oil.

Try this: Stevenson’s 26-minute Full Body Cardio Burn requires no equipment and uses bodyweight and explosive plyometric movements to provide a tough workout especially for core and lower body. For a pilates-focused workout check out this 20-minute, no-equipment Core & Ab Pilates Home Workout, a mobility flow routine focused on functionality and stability. 
 NUTRITION
A 4000-year-old root that fights inflammation
Used in India for nearly four thousand years, turmeric is an aromatic spice with a distinctive earthy flavor. Besides imbuing sauces and stews with a rich yellow hue, turmeric has anti-inflammatory properties, thanks to phytochemicals called curcuminoids. Research has found curcuminoids can aid in the management of inflammatory conditions, arthritis, and even anxiety. 

Indian culture has long been aware of the healing properties of the herb. In the pre-wedding tradition of the Haldi Ceremony, the bride and groom are rubbed with turmeric before a ceremonial bath.

With increasing awareness of turmeric’s health benefits it’s even being added to beauty products (how about a “Turmeric Glow Moisturizer”?) but topical application is unlikely to provide any effect.

How can you add more turmeric to your diet? Add a quarter-teaspoon to a smoothie; add to scrambled eggs or tuna salad; or, add to any soup, homemade or from a can. Here’s a recipe for turmeric tea with lemon juice and honey—add a pinch of cloves or a cinnamon stick to make it extra-cozy.
  WHAT WE'RE READING
 
 If you love a crispy snack but are trying to cut carbs, bookmark these low-carb eggplant sticks that are done in 10 minutes (Step Away From the Carbs)

 Want a quick AM wake-up routine? This 20-minute low-impact cardio barre workout from Barre3 has modifications for all levels (Well+Good)

 Try this: a 6-move circuit to work abs and glutes, designed to help cyclists power through workouts (Bicycling.com)

 Delicious and nourishing, this low-carb vegan dinner bowl has tofu, avocado, and leafy greens with an almond satay sauce (Running on Real Food)

 Could a party drug unlock the secrets to curing depression? Ketamine and your brain (Elemental)
Thanks for reading, Fit Girls! We’ll return to your inbox next week with more inspiration and knowledge. Got a tip for us or opinion to share? Email us—we love your feedback. Enjoyed this issue? Please forward to a friend—your referrals help us grow!
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