Exhale 01

exhale IT'S TIME TO TAKE A BREATH / ENJOY A DOSE OF FRESHNESS BY THE AVAALERS

STRESS DO YOU SUFFER? Learn one of the most effective ways to beat it. And it doesn't cost a cent.

JESSICA MAUBOY THE TURNING POINT What it took for this country girl to get to the top of the world AUS $7.95 | NZ $8.95

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10 places

TO visit

Get your passport out and start packing your bags

DO YOU HAVE WHAT IT TAKES?

A top CEO gives his tips for success

the avaalers hidden secrets/

MILK BEACH / 33.85° S, 151.26° E

Looking for a perfect spot to unwind and relax? Then why not drop anchor at some of the secluded and quiet beaches in and around Sydney Harbour? To enjoy a little privacy, nothing beats a deserted beach accessible only by boat. Close to the city, yet a world away! Here’s The AVAALERS lowdown on three of our favourite secret spots that will turn your exploration of Sydney Harbour into a truly memorable and enviable experience.

REDLEAF BEACH / 33.87° S, 151.24° E

MILK BEACH is a short walk north of Hermit Bay in Vaucluse, within the Sydney Harbour National Park. This isolated beach rarely attracts tourists. The rocky areas are great for kids and adults alike to explore, and the clear blue water is reminiscent of the tropics.

REDLEAF BEACH is located in Double Bay and has a great ocean pool. This beach is highly recommended for people who want to enjoy a breathtaking view of the harbour city.

STORE BEACH is Manly’s best-kept secret, accessible only by water. It’s considered to be the most secluded and peaceful beach on the north side. Enjoy spotting fairy penguins, dive, snorkel or just chill.

STORE BEACH / 33.81 S, 151.28 E

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12 people & places 12 16 18 4

Jessica Mauboy

A candid interview with one of Australia's shining stars.

Gus Worland

We catch up with Gus and get a sneak preview of what's coming next.

Top 10

We share our Top 10 places to visit this summer.

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health & life 36 42

Food of Gods

Yes, it's chocolate. How to choose the best and turn it into a masterpiece.

Sparkle like stars

Lisa McGuigan speaks about her favourite summer tipple Champagne.

Life's elixer

Why is everyone drinking warm lemon water?

Run away stress

One of the easiest and cheapest ways to beat your battle with stress.

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Can it be cured?

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Pets & us

Can wearable technology help improve outcomes for breast cancer?

Our resident vet provides her tips when adopting a dog.

contents/

intro/

36 business & money 54

Lessons from the best

Mikael Cho shares his secrets for success.

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Why Wifi?

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Save money

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Trade-offs

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Summer is synonymous with taking time off work and getting away. Enjoy!

Is it really the best option for your home?

Five ways you can save money this summer.

Look at a diferent way of doing business, broadening your network and offering new services.

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intro/ BREATHE IN GENTLY SLOWLY DEEPLY / EXHALE

Welcome to our first issue of Exhale!

Exhale was created for busy people, just like you! We want to encourage you to stop and take a deep breath. To Exhale and re-energise. To take a moment and appreciate the people and places around you. Our content is created to do just that. It is wide and varied and we hope to touch at least one aspect of your life, whether its wellness, travel ideas, food, money or just provide some light entertainment.

There should be something in here to add value to you in some way or assist you to help those around you. Or at the very least, allow you to stop and Exhale!

Exhale is an AVAAL Group publication. AVAAL stands for Adding Value At All Levels. AVAALERS look at ways they can use their resources to make a positive impact on others. To help achieve a result beyond what they could achieve on their own. Become an Avaaler at avaaler.com. We won’t spam you, rather we'll provide you good information, interesting interviews and add a dose of ‘fresh air’.

Gareth, Mike & Kris

the Avaaler Team

exhale Co-founders Mike Charter Gareth Pike Creative Director Kris Abbey Assistant Editors Jane Pike Valérie Charter

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Photographer Wikipmedia Commons Ffire Photography Shannon Deutrom Unsplash

Questions & feedback AVAAL Group Pty Ltd 2/3 Apollo Street Warriewood NSW 2102 Australia

Advertising Director Lucinda Mitchell 0415 384 967 lucinda@tangello.com.au

Phone

+61 (2) 8919 2125 Email

info@avaalgroup.com

ExhaleE and AVAALER are registered trademarks of AVAAL Group. Reproduction of any of the Exhale magazine material without written permission from the publishers is strictly prohibited. The acceptance of advertising does not necessarily imply endorsement of services or products. Cover price is recommended price only.

Lattitude33.com coupon code - AVAALER - your 25% off offer

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AVAILABLE NOW@

contributors/

Dr Katrina Warren

David Keir

David is Founder and CEO of Freedom Road Travel Group, a China-based travel agency specialising in experiential travel for corporate and individual clients. Freedom Road has offices in Shanghai, Brisbane and Sydney, and is the first wholly Australian-owned travel agency in China.

Dr Katrina Warren is Australia's most-loved vet. From saving pets' lives as a vet to appearances as resident vet on Totally Wild and Harry's Practice to a stint in the US as the star of Beverly Hills Vet and Housecat Housecall, Dr Katrina Warren is principal of the Wonderdogs Program.

Heidi Dugan

Heidi has been involved in magazines such as Harper's Bazaar, Shanghai TV Weekly, Shanghai Daily and China People's Evening Newspaper and has been a host and guest on numerous TV shows such as You are the Chef, Culture Matters and Talk Talk to discuss nutrition, diets and food culture. Heidi is based in Shanghai with her family, where she has lived for the past 20 years.

Lisa McGuigan Chef Peter Edmunds

Chef Peter is an expert in great food and great chocolate. His passion is creating a superior taste and the environmental benefit of quality organic food.

A talented French chocolatier and chocolate connoisseur.

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Lisa is regarded as Australian wine royalty. A fourth-generation Hunter Valley winemaker, Lisa is one of just two women included on a list of Australia's 21 Most Influential Liquor Identities.

Experience the new G Brothers luxury showroom.

Perak Street

Bassett Street

NEW SHOWROOM Service Centre

Under Construction

Barrenjoey Road

Bassett Street

To continue to service our valued customers, G Brothers Mercedes-Benz has relocated to a new ultra-modern state-of-the-art showroom. The larger premises, located along from the previous Bassett Street corner location, features an extensive range of Mercedes-Benz vehicles, including the remarkable all new E-Class. Visit us today and enjoy a warm welcome from our friendly team. www.mbgbrothers.com.au

New Cars: 47-49 Bassett Street, Mona Vale NSW 2103 Tel. 02 9999 5111 www.mbgbrothers.com.au Approved Pre-Owned & Vans: 1408 Pittwater Road, Narrabeen NSW 2101 Tel. 02 8438 0500.www.avaaler.com

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people and places/ 10

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Tasmania: One of our Top 10 Destinations

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people

jessica mauboy/ I

t was during the fourth season of Australian Idol that we witnessed the emergence of some really amazing musical talents - Damien Leith, Dean Geyer, Ricky Muscat and Guy Mutton to name just a few. However, one talent who managed to stay relevant years after the show is Jessica Mauboy. Though she failed to win the competition, she won millions of hearts and a loyal following. Jessica has performed with professional élan, yet exudes the simplicity and innocence of a small town girl. This has been considered her greatest asset in her journey as a singer, actor and performer.

Prior to becoming the R&B and Pop queen of Australia, Jessica had a brief run as a band member of the all-ladies group Young Divas. As per her contract with Sony Music Australia, in 2008 she released her debut studio album Been Waiting.

There was no stopping her after this. Her single Burn soon topped the charts and a loyal fan following grew across Australia.

Her subsequent albums Get ‘Em Girls in 2010 and Beautiful in 2013 turned out to be even bigger hits.

The transition from being a singer to an actor was smooth for Jessica, as she bagged meaty roles in films like Bran Nue Dae and The Sapphires. Proof of her talent as an actor came in 2013 when she won both the AFCA and AACTA Awards for Best Actress in a Supporting Role for The Sapphires.

love means learning A dreamy-eyed girl to let Hilda Mauboy has a humble family me go Jessica background. Her family includes her Indonesian-born electrician father, her mother, an indigenous Australian, elder sisters Sandra, Catherine and Jenny, and

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younger sister Sophia. From her early childhood, Jessica loved singing and took an active part in local church choirs with her grandmother. Her neighbours recollect how Jessica’s house was the noisiest in the street as her entire family shared her enthusiasm for music and they often played guitar and sang loudly together.

Jessica often credits her family as her biggest inspiration; her family members have not only inspired her to be a better musician, but also to be a better human being. She has a reputation as the “good girl” in Australian music and, since her albums promote indigenous culture and music, she is very popular among the indigenous communities of Australia. In public opinion, Jessica holds the place of an innocent, adorable and sincere girl who is extremely passionate about public welfare. She is often considered to be a role model for young Australian girls and an inspiration to young indigenous girls.

Being straight about her curves

Criticised about her weight and told by then judge Kyle Sandilands to "lose the jelly belly" on Australian Idol in 2006, Jessica has struggled from time to time with media attention on her size. Going from a size 12 to a size 8 in 2014, she received immense media attention for her sudden transformation. Jessica says her weight loss was due to a “clean diet of protein and vegetables” and a renewed enthusiasm for exercise. The change in lifestyle however was due to a desire to live a healthier life and feel confident in her own skin, not a conscious effort to lose weight. Jessica has always maintained

There is just no stopping when you have the will to reach the top

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she would prefer the media to focus on her music and acting achievements, rather than her appearance.

The Australian answer to Beyoncé!

She was brave enough to come out in the open and admit that her professional and personal lives were at stake because of anxiety.

Jessica is recognised for her demure manner and she has often shied away from being compared to divas like Beyoncé. Australian media has often compared her with the flamboyant singer, but she still remains the same down-to-earth girl. This reveals a lot about her character; Jessica has her feet on the ground and a firm head on her shoulders. She doesn’t focus on the comparisons or industry competition. Instead she believes in focusing on her work with absolute dedication. She is passionate about music, acting and her work in general. This is evident every time she is in front of the camera or on stage.

Acting, singing, music tours, personal relationships and the constant pressure of being a celebrity can weigh a person down, and Jessica has admitted to suffering from anxiety, for which she has sought professional help. She made headlines when she pulled

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out of singing the national anthem at last year’s Melbourne Cup when she suffered a panic attack. “It was so debilitating. I just felt I couldn’t go on. It was also very disappointing because I didn’t want to let people down.”

Jessica has now spoken openly about her fight with anxiety. She was brave enough to come out in the open and admit that her professional and personal lives were at stake because of anxiety. She never wanted to disappoint her fans, family members, mentors and colleagues, but through her steely resolve and by seeking help she has been able to overcome the anxiety.

Jessica is a very proud Australian and has constantly drawn inspiration from her fellow countrymen and Australian culture. She loves to travel to regional towns and draws inspiration from nature and 'the simple life', like her own upbringing in the bush. She is a die-hard fan of John Farnham and is proud to have his songs in her folder.

Indigenous people have a very special place in her heart and she admits that one of the biggest influences in her life has been Cathy Freeman. As an Australian and indigenous woman, Cathy Freeman has had immense influence on Jessica’s life. Jessica believes that

Cathy has helped fly the flag for Australians internationally. Jessica loves Cathy’s way of expressing herself and says it has inspired her to put soul into the words she sings. She says that Cathy has inspired her to express her feelings more clearly and to connect more closely with the audience.

Jessica is very proud of her film The Sapphires.

Not only was it a major hit in Australia, but the message was one that people from all corners of the globe could relate to. She says the film was an inspiration to her and helped her be more vocal politically and also understand Australia better. It was a film that helped to unite different communities under the Australian flag.

WE PROVIDE CONVENIENCE TO BUSY LIVES WHILE SUPPORTING THOSE IN NEED THROUGH OUR FANTASTIC SNACK-BOXES DELIVERED RIGHT WHERE YOU WORK! A PORTION OF ALL SALES SUPPORTS THE NATIONAL BREAST CANCER FOUNDATION.

Jessica’s new drama series The Secret Daughter screened recently on Australian TV. This was her first outing as a lead actress in a drama series and audiences loved her character Billie Carter, a singer who experiences a sudden and dramatic turn of events in her life.

Jessica enjoyed every bit of her time filming, especially when it came to taking on some beloved rock and pop classics, putting her own spin on classic hits by The Clash, Crowded House and Cold Chisel.

Jessica's amazing journey to become one of Australia’s most loved and outstanding entertainers is an inspiration for all. She is an all-round talent who deserves the praise and admiration she has earned over the course of her ten years in the spotlight.

Number one singles, platinum and gold albums, international acclaim for her acting performances, tours with Beyoncé and Chris Brown, collaborations with Ricky Martin, Flo Rida, Snoop Dogg and Pitbull, 17 ARIA Award nominations, two ARIA Awards, performances for Barack Obama and Oprah Winfrey, representing Australia at Eurovision, performing at the Commonwealth Games in Scotland - the list is very impressive! It’s safe to say we'll be seeing much more of Jessica in years to come.

Our take @The_AVAALERS is that any Australian just like Jessica can take a shot at a life of their own choosing while remaining grounded and true to their own beliefs.

UHELP.NET.AU

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people

gus worland/ Here is a sneak peak of our interview with Gus

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oming up next month we go deep with social celebrity star Gus Worland - host of Triple M and Man Up. Behind his jovial, larrikin exterior is a genuine and decent man with a huge heart and a passion to make a positive impact. His recent TV show Man Up focuses on mental health and what needs to be done to improve people’s lives.

THE AVAALERS: Can you recall a time when someone by AVAILING on you changed the course of your life and enabled you to achieve a far better result because of them?

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GUS: Well I think it goes to my friend Angus Roberts, who obviously I talk about in Man Up. Angus saw in me a salesman, he saw in me someone who was going to be very good in sales. He knew me and knew I had good character. He said to me, “Look I believe in you and I’m going to give you a start here in sales at Toshiba”, and it changed my life. It gave me an opportunity to get started in life, and I learnt really early on in my time at Toshiba that there were no shortcuts and that you had to prepare yourself perfectly before you engaged with customers.

I love to talk and Vicks made me more focused on being a doer rather thaN a gonna

THE AVAALERS: What is the most important lesson you have learned from your wife Vicky?

GUS: Hahaha! Happy wife, happy life! Look, Vicks has always been an extraordinary woman. She’s much more of a 'do what I do' person than 'do what I say'. Her actions definitely speak louder than her words. I love to talk and she’s made me more focused on being a 'doer' rather than a 'gonna'.

Stay tuned for the next edition of EXHALE where we ask the tough and fun questions of Gus: What was it like to spend a week with Hollywood heart-throb Hugh Jackman? What is the biggest risk you've taken? And why did you write your book about losing weight?

book review/ Big guy's must-read!

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he truth be known, I was very concerned about my mate, and in 2013 I was at a loss as to what to do about it. So I set him a goal of completing the 2014 New York marathon. While my reasoning had little to do with turning him into a runner, I hoped it would serve as the catalyst to change his lifestyle.

Thankfully, it worked! Given his leisurely finishing time, he'll never be in a position to pen a book on how to run a marathon! However, based on his first-hand experience with building sustainable health habits, he is now offering up these tips to those who need help. Sensational work Gussy! So pumped to have you back - healthy and happy!

his behaviour towards good health became habitual, he introduced the right dose of exercise.

Now three years on, Gus is living proof that blokes who are more susceptible to weight gain can most certainly live at their healthy weight while still enjoying a beer and a pie at the footy.

You may know someone like this, so please buy the damn book for them!

Brad Pamp Nutrition and Fitness Expert Available at all good bookstores and abbeys.com.au

Hugh Jackman After years of trying, and complying with conventional wisdom on ‘getting fit and losing weight’, failing repeatedly, Gus finally learnt these mostly distorted messages don’t work for blokes like him. In fact, they can’t.

Gus outlines why training harder and eating less works entirely against his genetic energy systems. Armed with this knowledge, he practiced appropriate and improved food choices for an extended period. Once www.avaaler.com

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places

our top ten/ Summer is synonymous with taking time off work

by DAVID KEIR and getting away

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hether it’s a BBQ with friends or a morning swim at the beach, summer is part of the essence of being Australian. What many Australians look forward to most is getting some time off over the festive season, and nothing beats getting away on holidays with family, friends or on your own. If you’re still looking for the perfect trip this summer, we’ve put together a list of places that really shine at this time of year. From tropical beaches to icy slopes, here are our top ten destinations to travel to during the holiday season.

1 Southern India India is a vast country and the climate varies greatly. While the icy region around the Himalayas would be off the cards around December and January, it's the ideal time to visit the otherwise steamy south and central areas of India, including Rajasthan. The desert regions can reach 50° C (122° F) in summer, but are much cooler at this time of year, with pleasant daytime temperatures and cool evenings, making it the perfect time to travel. In the south, the temperatures vary less, with warm days all year round. But be warned, summer is the wet season and tropical storms are common. Travelling in winter (our summer) means plenty of hot, sunny days to enjoy this tropical paradise.

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of Myanmar, including the temples at Bagan, the tranquil Inle Lake, the capital Yangon and historic Mandalay. It's also the best time to relax on the beach at Ngapali or trek the hills.

Sri Lanka Most of Sri Lanka experiences warm temperatures all year round thanks to its position on the equator. However, there is an east and west monsoon season, as well an inter-monsoon season, so if you're keen to avoid the rain, it can be more complex. December to April is the dry season in the west and south, as well as the hill areas, which are some of the most popular parts of Sri Lanka.

This makes it the perfect time to meet elephants in the wild at Yala National Park, visit the capital Colombo and historic Galle Fort, as well as some of the untouched beaches on the west coast.

It's also the ideal time to understand the history of buddhism at the Temple of Tooth in Kandy.

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4 Laos & Cambodia If you’re looking to combine some culture with a dose of sunshine, then Cambodia and Laos are for you.

Rather than getting heatstroke trying to trek around Angkor Wat in the middle of summer, head to Cambodia in December or January, when the temperatures are more moderate, and you’re less likely to encounter a tropical downpour in the afternoon. In laid-back Laos, wander the charming streets of World Heritage listed Luang Prabang, and explore the glittering temples, then head to the south of Cambodia for a break on the beach or a private island.

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Fascinating Myanmar October to February is considered the best time to travel to Myanmar, avoiding the soaring temperatures of the hot season and the brief, but heavy, showers of the wet season. Myanmar is dotted with ancient towns, ruins and historical sites, and the cool season is the best time to visit all the major areas

Phuket Phuket is easily the best destination in Thailand during the Australian summer thanks to its sublime weather.

The hours of gorgeous sunshine are

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3 just perfect for snorkelling Phang Nga Bay surrounded by limestone cliffs or explore the melting pot of SinoPortuguese architecture of Phuket’s Old Town. If you're simply looking to lie by the pool this holiday season, cocktail in hand, then Phuket is a fantastic option.

6 Tasmania For World Heritage listed landscapes, iconic mountains and rugged beaches, artisan food and wine, and craft beers, look no further than Tasmania. The smallest and most southerly state of Australia, Tasmania can get chilly in winter, so the long warm summer days experienced from December to March are perfect for hiking the hills

and mountains and spotting some of the local wildlife, including kangaroos, wombats and birds. Not feeling so active? How about a visit to the renowned Museum of Old and New Art (MONA) in Hobart or the Taste of Tasmania Festival, which runs from 28 December to 3 January and showcases the best local and artisan food and wine that Tasmania has to offer.

These days a great holiday IS more than just a nice hotel and good weather.

7 South Africa If you're looking for adventure, South Africa is where you’ll find it. Combine game drives with wine tasting, stunning landscapes and history. The warmer weather makes December and January

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ideal for a trip to the coast. Although summer can bring afternoon storms, this is not the case for the Western Cape.

If you want to see Africa’s biggest game, including the elephant, visit one of the many game parks that Africa is known for, including the famed Kruger National Park. While the more dense foliage can make wildlife spotting a little more difficult, this is when you’re most likely to see mothers with their young.

8 New Zealand New Zealand has something for everyone, from bungee jumpers to birdwatchers. Except for the excellent ski slopes, all of this is made even better by a warm summer day. This season is ideal for a cruise around the incredible Bay of Islands or a drive through some of the prettiest scenery on Earth. Whether it's adventure or relaxation you’re after, New Zealand is simply beautiful at this time of year. And get to Queenstown... so much to do and see!

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USA & Canada

Destination Unknown

While parts of America are best viewed in the warmer summer months, those who chase the white stuff will be heading over during the holiday season for some serious winter sports.

Canada and the USA have a number of skiing and snowboarding destinations.

Canada boasts some big names like Whistler and Banff, but also Revelstoke, Fernie, Sun Peaks and Big White, or for a family holiday in the snow try Silver Star or Panorama. If you’ve left booking a little late and the Canadian slopes are full, the USA has Sunrise Park Resort, Big Sky, Aspen and Lake Tahoe, some of which are still likely to have availability.

Whether it's lying on the beach or hiking up a mountain, these days a great holiday is about more than just a nice hotel and good weather.

Travellers are looking for an authentic experience. It can be hard to find the insider knowledge you need when booking online. If you want more from your holiday, finding the right agent is as important as the destination. The team at Freedom Road Travel are the best of the best. Let them know what type of trip you're looking for and one of their travel experts will design the perfect holiday for you, whenever or wherever you choose.

a new way TO TRAVEL

We know you want to experience authentic travel moments, whatever type of travel you choose. From a short beach escape to a grand adventure, we believe every trip should be the trip of a lifetime.

If booking online or with your travel agent hasn’t given you the travel experience you were looking for, contact one of our travel experts about what you want from your next holiday.

1800 219 156

@freedomroadtravel

@freedomroadtrvl

W W W. F R E E D O M R OA DT R AV E L .CO M . AU Email: contactus@freedomroadtravel.com www.avaaler.com 21

places

nothing will stand in between Wonky’s family and their mangoEs. and nothing can force them to change direction – not even a Resort!

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t’s a yearly ritual for Wonky and his herd to walk into the Mfuwe Lodge and claim their share of ripe mangoes.

surprise when the elephants appeared during the last two months of the year and just marched on through the resort!

This amazing group of African Tuskers gatecrash right into the reception area, trundle through the lobby and out into the backyard for a taste of their favourite seasonal fruit. It's Blind Determination at its best.

The mango trees are at the back of the resort and the herd knew their way through the grounds where they find their favourite fruit.

A perfectly good path was built around the resort to the trees, but nothing will stand in a direct route between Wonky’s family and their mangoes – and nothing can force them to change direction – not even a tourist resort.

The builders of Mfuwe Lodge could not have imagined this in their wildest dreams.

Every year during the months of November and December, the fruit ripens and guests at the resort get to view the majestic creatures walk through the hotel out to the backyard.

The team of architects and builders just expected the elephants to abandon their idea of venturing into the resort once the construction was complete. Imagine the

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Wonky and his family present a perfect example of the saying "Where's there's a will, there's a way."

They can in fact reach their mangoes by following a round path however generations of this matriarchal family have been following the same annual ritual for many years. They won’t be swayed till their mission is complete.

world at large/ Nothing can stand in the way of an elephant and its favourite fruit the mango!

The unique behaviour of these tuskers has piqued the interests of tourists and locals alike. Video of the elephants walking past the lobby has gone viral worldwide. People just love to see the resolute herd return every year for their share of natural bounty!

Our lessons @The_AVAALERS taught by the elephants: 1. Stay on course – even what may seem to be a huge obstacle can be overcome 2. Where there's a will, there's a way – willpower can trump manpower 3. Keep your eye on the goal – what’s your mango?

The award-winning safari lodge is set in the most prolific game area of the South Luangwa. Giraffes, hippos, buffalo, antelope and crocodiles are constant visitors to Mfuwe Lodge's lagoon. It's the perfect place to enjoy excellent game viewing, recharge your batteries or to start and finish your journey to the bush camps. Mfuwe Lodge's relaxed charm and enviable surroundings make it the perfect stopover. Voted Best Lodge in Zambia in 2009, Mfuwe Lodge also offers the chance to relax at its Bush Spa or buy a few mementos of your time in Zambia at the curio shop.

Visit bushcampcompany.com/ www.avaaler.com

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food and drink/ 24

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FOOD

food of gods chocolate/

by chef peter edmunds

The Aztecs used O cacao beans as currency.

They consider it more valuable than gold!

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ver the last decade, there's been a big increase in artisanal chocolate producers in Australia, providing more choice than ever. But what exactly is it that makes really great chocolate?

It starts with the Bean Theobroma Cacao is the taxonomic classiďŹ cation for the plant also called the cacao tree, a small (4–8m tall) evergreen tree that is native to the deep tropical regions of Central and South America. Theobroma is derived from the Greek word meaning "food of the

gods". The Aztecs traditionally made a bitter, spicy drink from the bean in a long, narrow wooden gourde. This drink was reserved for very special occasions only.

Cacao is grown in many tropical countries, with over half the world's production in west Africa. Harvesting happens twice a year, with a major and a minor harvest. The cacao pods are split and the beans are placed on racks to dry in the sun. Once dried, they are bagged and shipped to chocolate houses around the world.

Types of Chocolate

Changing tastes

There are basically two types of chocolate, compound chocolate and couverture chocolate.

Compound chocolate is generally used in mass produced supermarket variety chocolates. This type of chocolate uses vegetable oil (usually palm oil) to replace some or all of the cacao butter. Producers do this to keep costs down and to make the chocolate easier to work with and more shelf stable. Of course, the downside to this method is the quality and taste.

In Australia today, tastes are changing as many people begin to realise there are better alternatives to mass-produced, lower quality foods. European culture has long valued quality over quantity and it is understood that with lower quality, highly processed, foods, we are generally consuming higher quantities of fat and sugar that are less satisfying in flavour. By comparison, just 3 grams of a high quality 72% cocoa mass dark couverture chocolate is like having an espresso coffee; the flavour remains on your pallet for a good ten minutes.

Couverture chocolate is the best quality chocolate and is usually used by artisanal chocolatiers who hand-make their products.

For a chocolate to be classed as couverture, it cannot have any vegetable oil and must have a minimum cocoa mass of 30%. There are many types of couverture chocolates available of varying quality with some of the best being single origin. Single origin simply means all the cacao beans used in production are sourced from the same country. This gives the finished product a unique flavour, just like you'd expect from a single malt whisky or a Grand cru wine.

Why is organic important?

One of the most asked questions is “what is organic chocolate?” To answer simply, it means the cacao beans are grown without the use of pesticides, fungicides or artificial fertilisers. This is not only good for the consumer, but also for the farmers and the environment, with no chemicals contaminating the soil or water, or making their way into the chocolate!

with lower quality, highly processed, foods what we are consuming is higher quantities of fat & sugar. www.avaaler.com

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BUYING FAIRTRADE CHOCOLATE MAKES A HUGE DIFFERENCE TO THE LIVES OF THE FARMERS AND THEIR FAMILIES. Cacao trees are very susceptible to pests and disease, so they tend to be heavily sprayed with chemicals. Organically grown trees utilise the natural protection of other plants within the rainforest.

An added benefit is the cacao takes on the flavours of these companion plants, especially noticeable in single origin chocolate. They have unique flavours, just as wines from different regions around the world are influenced by their terroir. For chocolate to be certified organic, all ingredients added to the cocoa throughout the production process must be certified organic, with nothing artificial or genetically modified.

Why Fairtrade?

Buying Fairtrade chocolate makes a huge difference to the lives of cacao farmers and their families around the world. Despite growing demand for cacao, many small producers struggle to earn a sustainable income. Disease and age are damaging the trees, and rising production costs mean farmers and their families remain in poverty. Child labour, a significant issue in the cocoa industry (especially in west Africa) is perpetuated by poverty and unfair terms of trade.

Fairtrade helps make cacao farming in places like Ivory Coast and Ghana more sustainable by guaranteeing minimum prices and providing a premium to invest in local communities, allowing farmers to provide a better future for themselves and their families.

For Mariano Manzuela, a member of the Conacado Cocoa Cooperative in the Dominican Republic, Fairtrade means four of his 11 children attend secondary school on scholarships. If you care about where your food comes from, that it is sustainable and the farmers growing it can feed, clothe and educate their children, then Fairtrade and organisations like it are a good choice.

chocolate tart/ This simple recipe is reliant on the quality of the ingredients, especially the chocolate, so it's worth making the extra effort to find the best!

100g best quality milk couverture chocolate (around 35% cocoa mass) 100g best quality dark couverture chocolate (around 70% cocoa mass) 300ml fresh pouring cream 25g glucose syrup 1 vanilla bean (split in half ) Pinch of salt 50g butter 12 pre-made short crust 6cm pastry shells (or you can make your own) Combine milk and dark chocolate in a stainless steel bowl and gently melt in a bain-marie. Meanwhile bring the cream and glucose to the boil with the vanilla bean and salt, then add to the chocolate and whisk thoroughly. Allow to cool to around 35 degrees, then add the butter in small amounts while whisking for a lovely silky texture. Pour into the tart shells and place in the fridge for one hour to set. Serve with double cream and an extra strong latte!

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sparkle like the stars/ "Come quickly, I am tasting the stars."

Dom Perignon makes a great mistake!

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his fabulous quote is widely attributed to Dom Pérignon after accidentally discovering champagne.

Totally believable. And uttering these words would make this 17th century French Benedictine monk not only a winemaker and inventor extraordinaire, but a poet who could think on his feet.

It’s an oft-told story that the Dom – while making wine at the Abbey of Hautvillers – committed a folly, thus discovering champagne. Many believe he was the first to put wine through a second fermentation, producing a socalled sparkling wine. A golden elixir of liquid stars, no less.

I love this story. Not only because champagne is the most delicious of beverages – my absolute favourite

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by LISA MCGUIGAN

wine – but it’s a moment. Was it a wild mistake? A creative spark? The brimming over of a passionate foodie?

A crazed flash of why-the-heck-not? Or just laissez-faire after an initial trip over the robes? The mess and beauty of life.

Divine intervention. Boom! Stars in a glass. Thank you, Dom.

It’s a great story – and like a fabulously good glass of champagne – it lifts with a reverent peal of laughter and the spirit of life. The juxtaposition of alcohol and God. A gift from the heavens. However, at the risk of letting the facts get in the way of a good story, Monsieur Pérignon did not invent sparkling champagne.

Indeed – sacré bleu – a marketeer for the church wove this terrific tale.

While Moët & Chandon’s famous Dom

Pérignon Champagne is indeed our trusty monk’s namesake – and the remains of the monastery he lived in is on this prestigious winery’s property – the tale was spun by a successor at the Abbey of Hautvillers in 1821.

Pérignon was, in fact, way cooler than the unveiled rumour suggests. He developed wine in Champagne at a time when most of the region’s wines were still red. He was an early adoptor of natural processes for winemaking.

An organic winemaker paving the way for champagne, if you will.

All this looseness with the truth belies the rigour surrounding this delightful drop. Yes, champagne’s levity is at odds with its legalities.

Its rigidity is a delicious irony. For starters, champagne can only be called 'champagne' when it’s grown and made in certain parts of the French region of the same name.

We, of the rest of the world, are free to grow and produce champagne-style wines to our heart’s content. We can use the same grape varieties, follow the same processes, emulate the so-called 'real' champagne in every manner possible, but we cannot use the 'C label'. Never shall the word champagne grace a bottle made out-of-region. In many countries, it is against the law to label wine as champagne unless it comes from said region, produced under the rules of the appellation.

Now, the rules of champagne-making demand certain vineyard practices. Aside from the secondary fermentation which creates the carbonation or 'fizz' factor, the fruit must be harvested and pressed in regimes specific to the region. The main grapes used are black pinot noir and pinot meunier, and white chardonnay.

And they must be sourced only from certain parcels in the Champagne appellation - a region of land defined legally, often with rules defining grape yields and alcohol levels. The oldest appellation references are in the Bible – note the recurring religious link! – while the world’s first protected zone was in 1716 in Chianti, Italy.

But excellent sparkling wine with an elegant burst of giggle is not confined to champagne.

Given that sparkling wine brings out the joie de vivre of the festive season, let’s talk bubbles.

As we approach Christmas, some of the champagnes I like to have in hand are Bollinger, Piper Heidsieck or even a chill bottle of Tattinger (available for under $60 from Vintage Cellars).

That’s right, it doesn’t have to be French!

Australia produces great sparkling wine, we just can’t call it champagne... although we do!

And here’s a tip fresh from a recent tasting I was part of. In early October, I was fortunate to be part of the Jetstar wine panel on the Gold Coast, tasting more than 300 wines. It was a jolly epic, a

Australia produces some great sparkling wine, we just can’t call it champagne www.avaaler.com

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True, most revellers are more interested in quaffing than whiffing. However, let it be noted that the Champenois prefer glasses that are slightly wider than typical champagne flutes. Half-way between a white wine glass and a flute is ideal.

As for the inventor of champagne? Quelle horreur - an Englishman! Sparkling wine was first intentionally produced by English physician, scientist and cider maker, Christopher Merret in the 17th century, as cited by Gérard Liger-Belair in his 21st-century book 'Uncorked: The Science of Champagne'.

And the person responsible for that fabulous quote? It’s a beauty. Even John Green in his seminal 'The Fault in Our Stars' - an excellent and beautifully wrought tragic teen novel – used poetic licence to ascribe the quote to Dom. While part of you may secretly want to continue sipping from that flute of fairy-tale illusion, read on if you dare.

Thank you, Brown Brothers, for your Brut Pinot Noir Chardonnay Pinot Meunier

fantastic location, and I came across a nugget of gold. A great Australian sparkling, no less.

Thank you, Brown Brothers, for your Brut Pinot Noir Chardonnay Pinot Meunier. It gives the French a run for their francs – and comes in at a very friendly $18. It danced on the tongue.

One more tip. If you’re serving sparkling wine this season, avoid narrow champagne flutes if possible. Their thin space does not allow the wine to open up, nor room for the drinker to appreciate its bouquet.

The quote first appeared around the 1880s during a fierce battle for the francs of the upper middle class amid unrest waged by competing champagne producers. Marketing at its bloodiest hour. It was printed on an advertisement for champagne. But what a line.

Tchin tchin – to sparkling wine!

Lisa McGuigan is a winemaker from a thirdgeneration wine-producing family in the Hunter Valley in NSW. lisamcguiganwines.com

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health wealth and life/ 34

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HEALTH

lemon juice life's elixer/ One of the most popular health trends this decade is drinking a glass of warm lemon water. But why?

by HEIDI DUGAN n its simplicity, lemon has to be one of the greatest and easiest health and weight-loss secrets to incorporate into your daily routine. People are talking about it, eating it, and squeezing it - in droves.

The idea is when you wake up, the first thing to do is squeeze the juice from one lemon into a glass, add warm water, then drink on an empty stomach, making sure not to eat anything for 30 minutes afterwards. But it's not just the simplicity of the habit that people are raving about, its the impressive benefits you gain, both physically and mentally, by adding just three minutes to your morning routine to make and drink this golden elixir.

Its history Where did it come from and how was it used? Lemon is a hybrid of the plant genus Citrus. There are 16 species of lemon. Lemon is most connected with the Mediterranean, but there 36

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are no doubts that the origin of this super fruit is Asian, where it was first found growing wild in India and China. People in China, India and Mesopotamia used lemon for its antiseptic and anti-rheumatic properties.

It was considered sacred in Muslim countries, and mainly used as an antidote against poisons. Ancient Egyptians used it to embalm their mummies. Greeks used it as decoration, to scent linen and to protect clothes from moths.

The lemon travelled with Arabs along ancient trade routes, became popular in Sicily and Italy, and then sailed to the West with Columbus.

Unlike today, this simple fruit was an exotic luxury at the time, often traded with gold and other valuable objects.

In the 15th century, it was discovered that lemon juice could be used to treat and ward off scurvy.

The benefits The full benefits of lemon, and drinking lemon water,

are in their hundreds, but a few stand out as most important and have the greatest effect on your physical and mental health and wellbeing.

Digest & detox Since the structure of lemon juice is similar to the digestive juices found in the stomach, it tricks the liver into producing bile, which helps move food through your system. It can therefore also help relieve indigestion or ease an upset stomach.

And even if you're not a big water drinker, after reading how awesome it is for your body and mind, you might just find yourself following The acids in lemon juice this trend. encourage your body to process the nutrients in food more slowly, thus giving your Your body doesn't make body more time to absorb vitamin C on its own, so it's more of the nutrients in the important to get enough on food you consume. a daily basis from your food and drink. The juice from one If you're having trouble going lemon can provide up to 25% to the toilet, warm lemon of the daily recommended water might be just the thing intake of vitamin C. to help you. Lemon water helps enzyme functions in When we're sick, we're drawn your body, stimulating the to citrus fruit. The vitamin C liver and acting as a mild stimulates white blood cell diuretic, helping to flush out production, vital for your any unwanted toxins. This immune system to function. detoxes your body and skin at the same time.

As an antioxidant, vitamin C also protects cells from oxidisation, which helps the immune system keep colds Because of pectin, a type and flu at bay. of fibre commonly found in

Physical

Weight loss

Images by Shannon Deutrom

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As An ANTIOXIDANT vitamin C also protects cells from oxidisation, which helps the immune system. www.avaaler.com

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Energy Booster Skip the morning cup of coffee — lemon water can boost energy levels without the caffeine!

Your body gets energy from the atoms and molecules in food. When negative-charged ions, like those found in lemons, enter your digestive tract, you experience an increase in energy levels.

Mental Drinking lemon water is a quick and natural way to help you feel more alert, as the potassium found in lemons helps with brain and nerve function.

How do you benefit from lemon water?

DRINKING lemon water It is said drinking lemon water first thing in first thing in the morning wakes your body by boosting the which means you start to burn the morning metabolism, more calories earlier on in the day. wakes your body by Rejuvenates skin & heals boosting the metabolism the body In one recent study published in the American Journal of Clinical Nutrition, regularly consuming vitamin C led to younger-looking skin and less wrinkles. The antioxidants found in vitamin C fight damage caused by free radicals, keeping your skin looking fresh, and also keeps your body producing collagen, essential in smoothing out lines in the face.

It helps reduce uric acid in our joints, which is one of the main causes of inflammation, thus helping relieve aches and pains.

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People have been using lemons as a medicine for thousands of years and we know there are endless benefits to consuming it with warm water. But the best way to receive the full range of benefits in your life is very specific.

Warm lemons give more juice than cold lemons, so if your lemons are refrigerated, warm them in a bowl of hot water. Before cutting the lemon, press down on it with your hand and roll it on the counter a few times to break the internal cell walls, which helps the lemon release its juice more easily.

Can you squeeze your lemons in advance and store the juice in the fridge or freezer? There are differing views, but it's agreed that to get the full benefits of the lemon it should be freshly juiced and drunk immediately. Vitamin C starts to break down and lose its potency when in contact with light and oxygen. Lemon juice will lose up to 20% of its vitamin C within 8 hours of being left out, and within 24 hours if

Images by Shannon Deutrom

fruit, regularly sipping on lemon water can help you lose those last kilos by making you feel full and satisfied for longer.

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LEMONS CONTINUED

put into a fridge. Freezing when just juiced will help maintain the nutrients, but during defrosting the vitamin C will lose some of its potency. However, if this is the only way you can see yourself drinking this elixir, then the potential benefits far outweigh the minor drawbacks.

frozen, place in a zip lock bag and return to the freezer until ready to use.

Any adverse effects?

Besides that sour taste you get when drinking lemon water after having cleaned your teeth, there are some other adverse effects worth considering. Because of the acid in lemon, it can damage your tooth enamel if drunk over a long period of time. This can easily The initial quality of the lemon and the length be controlled by drinking lemon water first of time between its harvests are important thing in the morning or simply by rinsing your factors. When buying lemons, select ones mouth with water afterwards. that are thin-skinned and heavy for their size as they contain the most juice. To maintain There is a good reason why we mix lemon its shelf life, preservatives are added to pre- juice with water that is warm or at room packaged lemon juice to make sure it doesn't temperature. Drinking something cold first go bad. The nutritional value of these products thing in the morning on an empty stomach is minimal. They are used more for cooking and can be a shock to your system and cause adding flavour to food than actually providing stomach pains. beneficial nutrients!

No matter what habit you're trying to incorporate into your routine, it needs to fit into your life and your lifestyle. Creating a positive habit of drinking warm lemon water Refrigerating lemons allows them to last every morning is one of the most substantial, longer, especially during warmer weather. yet simple, changes you can make. The If you're going to juice them all at the same benefits to your physical and mental time, do so when you've just bought them, wellbeing are endless. And for about 50c a then either bottle or pour the juice into an ice day, it's also one of cheapest things you can cube container and freeze. Once the cubes are do to enjoy better health!

Buying

When buying lemons, select ones that are thinskinned and heavy for their size as they contain the most juice.

Storing

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health

run away the stress/ With our busy eing constantly on the go can have B consequences for our overall health and wellbeing. Symptoms of stress can lives, many of us include headaches, bodyaches, poor digestion, weight gain, mood swings are familiar with and a weakened immune system.

There are three types of stressors: emotional, physical and chemical. the feeling of Emotional stressors may be your work environment, excessive use being stressed orof home your mobile phone or email, or driving in traffiic. Examples of physical stressors are sleep deprivation, muscle aches or training in unsuitable running shoes. Chemical stressors can include alcohol, junk food and soft drinks, and

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medication. Exposure to stressors for a long period of time can cause many conditions that compromise both your physical health and your emotional and mental wellbeing.

When your body is under stress, it responds by activating various bodily systems (muscular, cardiovascular, nervous system, etc), commonly known as the fight or flight response.

In today's world, most stressors don't require you to fight or run for your life, but your body still releases the chemicals needed for this reaction. This response gives the body what it needs

Luckily, there is a simple activity that contributes to good health

to deal with the stressor. However, if the stressor is regular, it can cause damage to your body due to overproduction of stress hormones. This is why physical activity is even more important when you're stressed out!

Luckily, there is one simple activity that can contribute to good health, a balanced mind and a reasonably stress-free life - running! Now we don't want to lose you here, because for many people the thought of running sends a chill down their spine, which is understandable.

But the benefits of lacing up far outweigh the negative concerns, as long as it's done properly.

Countless studies have shown that running and exercise can reduce stress levels, as well as the severity of depression and anxiety. Running is also very effective and cost-efficient as you can do it with minimal equipment almost anywhere - all you really need is a pair of good running shoes. So how does running reduce stress?

Heart Health Running can reduce coronary stress by reducing blood pressure. It does this by working the arteries of the body (which carry oxygenated blood to muscles), thus maintaining the elasticity and contractility of the vessels. This means the heart doesn't get overworked when pumping blood to the working muscles.

Wonder Thoughts People often say they're going for a run "to clear the mind". There is a sense of entrancement when running along a favourite trail or route that makes all your stresses float away. Running by yourself is an excellent way to think about those things that are important to you. The type of relaxation that happens when your body gets into a rhythmic flow (due to the repetitive movement) relaxes your mind and resets you after a stressful day.

Burning Calories For those who are weight conscious, running is one of the best ways to burn calories and drop those kilograms that you've always wanted to lose. Even a slow jog will raise your heart rate enough to burn fat as a fuel source and drop some excess weight.

Anti-ageing Regular running develops stronger bones, resulting in less physical stress on your body.

The loading placed on the bones from running keeps a constant flow of blood to the tissue, which creates stronger, denser bones. Less density can lead to osteoporosis, which is a crippling disease. Another reason to tie up those laces.

Put the Fun in Run Don't like the voice inside your head? Running with a buddy or a group is an excellent social activity. The friendship you'll find in a running group is second to none, and it's a great way to meet people and feel better about yourself.

Group support has been shown to improve performance, while also helping you stick to your exercise routine.

Sleepy Time Stress can affect our sleeping patterns. Running breaks that cycle by making you feel tired at night. The right amount of sleep will help your body cope better with the stressors in your life.

Feel Good Factor Finally, and potentially most importantly, running can wipe away your stress and give you a sense of euphoria. Your pituitary gland releases a neuropeptide called endorphin, which are the body's natural painkiller. When released, it acts like an opiate to give you a euphoric feeling.

Getting into the habit of getting outside - even for a short run - is better than not being active at all. Make it a priority to find some time each week to dedicate to running and watch how your mood starts improving week by week. > www.avaaler.com

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How to start a running regime and stick to it Running is an exercise that can be done anywhere. All you need is a good pair of running shoes and you're ready to get started.

While the idea of getting out there and running as fast as you can may seem attractive, it's much safer to take baby steps and gradually build up the time you spend running. Going too fast before your body is ready to adjust can easily lead to injuries. All you need to know is listed below, so you can be well prepared.

Running Shoes You need a good pair of running shoes to provide support and make your runs more comfortable. Factors that need to be considered when choosing your running shoes are your foot shape, the distance and surface you run on, and any previous injuries you've had. The ideal running shoes need to fit your foot perfectly and be supportive and comfortable. Choosing the right running shoes really is one of the most important factors, so go to a specialty running shop where you can get fitted into the right shoes. Take the time to explore which are best suited for your needs.

Injury Prevention Stay injury-free by listening to your body and building up your running gradually. Easing into your training is the best way to make sure you don't injure yourself by pushing your body. While minor soreness is usually nothing to worry about, any pains that persist or get worse are a sign that you need to rest. Make sure you consult your GP if you notice anything unusual or have any concerns.

Fuel Taking up a new exercise regime goes hand in hand with making sure you're well nourished.

A balanced diet that leaves you feeling your best is the ideal base for any exercise. Once you build up your running time to over an hour, having a nutritious meal beforehand can be beneficial. Give yourself at least 30 minutes to digest before you head out, but keep in mind that everybody is different and you may want 44

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to wait a little longer. The best pre-run meals are those that are easy on your digestive system, high in carbohydrates and low in fat.

Hydration Being well hydrated is critical - and even more so if you're exercising regularly. Your body uses water to regulate body temperature, remove waste, transport nutrients and lubricate your joints. Drinking enough water is critical to your overall health and allows your body to perform at its highest level.

It's important that you are well hydrated before, during and after exercise. The basic guidelines on how much you should drink depends on factors such as the environment in which you train (humidity, heat), your individual sweat rate and the length & intensity of your workout. Between 1.5 - 2 litres per day is usually a good amount to aim for.

Plan Making a workout plan will help you stay on track. The most convenient times to run should feel comfortable, as you don't want it to become another thing that stresses you out. Scheduling your training with a running buddy is a good way to further increase your chances of sticking to your running routine.

Brain Training Creating a pre-run routine is also a great way to prime your brain and get it used to an exercise routine. Listening to your favourite running music or having your workout clothes and running shoes in a spot where you can see them can serve as a motivator to get you out the door. Make sure you also have a reward ready for when you get back from your run anything from your favourite post-run snack, a delicious smoothie or your favourite TV show.

An immediate reward associated with running will get your brain onside in support of your new running routine.

So there it is. Running is one of the best ways to reduce stress. And there are no drugs involved. Being active is the best way to take care of your body and mind, and can make a real difference to how you feel on a daily basis. As long as you're sensible and undertake exercise using a structured regime, you'll quite literally run your stress away.

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health

can it be cured/ Can wearable technology improve outcomes for breast cancer?

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t's well known that women who exercise regularly after a breast cancer diagnosis have better health outcomes, including a higher rate of survival. Unfortunately, few breast cancer patients actually do enough physical exercise to achieve these benefits.

Research in this field has demonstrated that physical activity during and following breast cancer treatment is safe and effective, but it's an ongoing challenge knowing how to best help women to get started on a fitness regime and then keep it up.

“There can be many reasons why women who have had breast cancer might avoid extra physical activity, such as having low fitness levels or feeling easily fatigued.

Knowing this, we still want to encourage them to get out and about as often as possible to optimise health outcomes,” says NBCF-funded researcher Brigid Lynch from the Cancer Council Victoria.

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“Healthcare teams need the tools and knowledge to provide strategies that help these women do some activity, even when they don't really feel like it,” she says.

is that each device is relatively inexpensive and can be used almost anywhere. There aren't really any social or geographical barriers to the use of wearables.”

Dr Lynch believes the rise of wearable technology ('wearables') such as Apple watches, Fitbits and Garmin devices - which collect and analyse data about the physical activity of the wearer - may hold the answer.

Healthcare professionals are already beginning to tap into the potential power of the burgeoning wearables market, especially for people with chronic conditions.

This move has generated excitement among many health experts, but not everyone is convinced.

“Wearables allow users to easily self-monitor their physical activity behaviour.

These devices provide realtime feedback, which helps motivate individuals to improve their efforts and achieve their exercise goals,” says Dr Lynch.

Dr Lynch sees great potential to harness the popularity of wearables to facilitate behaviour change among breast cancer survivors. “One of the most appealing aspects

Currently the capacity of wearables to create sustainable changes in behaviour, either alone or as part of a broader intervention approach, is unknown and unsupported by reliable data.

Dr Lynch aims to fill this gap in knowledge by undertaking a trial to measure the impact of wearables on the outcomes for women after completing cancer treatment. The results

will underpin the decisions of healthcare professionals recommending their use.

The ACTIVATE Trial will test whether using wearables can increase physical activity and reduce the amount of time spent sitting by women who have undergone treatment for breast cancer.

Dr Lynch is currently recruiting participants for the trial. Women who have been diagnosed with stage I to III postmenopausal breast cancer, who have completed their primary treatment and have access to a smart phone, tablet or computer, are eligible to participate. All participants will be provided with a free wearable device, which they can keep after the trial. They will also need to visit Cancer Council Victoria on one occasion.

For further information, please contact Dr Lynch on 03 9514 6209 or email brigid.lynch@cancervic.org.au

Women who exercise regularly after a breast cancer diagnosis have better health outcomes, including higher rates of survival. But few patients do enough exercise to achieve these benefits.

8 women die every day FROM BREAST CANCER IN AUSTRALIA

Dr Brigid Lynch, Researcher from the Cancer Council Victoria

Australia's approach to breast cancer treatment mirrors the Italians! Dr Oreste D Gentilini is a leading breast cancer specialist in Italy and is the principal investigator in a groundbreaking study into postoperative treatment.

It's time to do away with the widespread belief that breast cancer management requires rest, rather than exercise. Many studies have shown that physical activity during or after treatment reduces fatigue and improves quality of life and physical performance, while decreasing depression and cancer or treatment related symptoms. It may also help women to reduce joint pain associated with aromatase inhibitor use and adhere to long-term endocrine treatments. The LIVE (Life Improved by Exercise) trial ongoing in Milano, Italy is aimed at evaluating the impact on quality of life of a shortterm program involving a moderate increase in exercise, monitoring patients through a wearable band that is able to objectively record the daily activity. There are clear benefits to staying active.

More information can be found on the study here: https://clinicaltrials.gov/ct2/show/NCT02637765 www.avaaler.com

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PETS

pets and us/ Why adoption could be your ticket to a fantastic Dog

P

et adoption rates across Australia have been steadily increasing over recent years. This is great news and something I care deeply about for a couple of reasons – my own dog Riley is a rescue dog and I simply hate the idea of any healthy, adoptable dog being needlessly destroyed.

Riley came to me through Golden Retriever Rescue four years ago. He was found dumped outside a pound - emaciated, flea-ridden and covered in wounds. He was unable to walk due to an infection in his foot caused by somebody binding his four legs together. Along with his health issues, Riley’s mistreatment also caused some behavioural problems – he

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by DR KATRINA WARREN

was untrained and at times fearful. He rarely wagged his tail and he was anxious about car travel. The process of Riley’s rehabilitation involved medical care and nutritious food, along with lots and lots of training and TLC. Riley had been carefully tested and assessed by Golden Retriever Rescue. He wasn’t a barker, but he also wasn’t trained to sit, stay or come when called. He had no idea how to fetch a ball and he could sometimes be destructive when left home alone. Riley proved to me that reward-based training works, even with older dogs and rescue dogs with behavioural problems.

THERE ARE SO MANY DOGS OUT THERE LOOKING FOR A HOME, AND ADOPTION GIVES THE DOG A SECOND CHANCE. Why rescue?

It’s no wonder the adoption option is becoming more popular. There are many wonderful abandoned dogs out there looking for new homes, and adoption provides a great feeling of giving a dog that second chance.

No matter how cute a dog is, when choosing a rescue dog it’s important not to let your heart rule your head.

Prospective pet owners are prone to falling in love with cute puppies, yet more mature dogs are a great choice for many people.

that is friendly, calm and happy to be around people, other dogs and other family pets. My own experience with Riley, my beautiful Golden Retriever, has highlighted for me the special care and training that may be needed to get rescue dogs started on the right track.

Getting started - what to expect of a rescue organisation It’s important to adopt a dog from a reputable shelter, pound and rescue group. Ethical establishments will have a behavioural trainer to assess and screen the temperament of every dog before they’re put up for adoption. The staff should ask you lots of questions about your lifestyle so they can advise which dogs will best suit your family. Ongoing behavioural and training advice should be available and they should offer to take the dog back if things don’t work out within a trial period.

Bringing home Arriving in a new home can be stressful for an adult dog. For many dogs, you

have to take a trial-and-error approach to understanding what they like, what makes them feel secure and what they fear. Don’t expect miracles; be prepared for it to take several weeks before the dog feels at home.

Be sure to pet-proof your property before you bring a rescue dog home.

Check all fences and gates to ensure there is no way to escape. And keep in mind some dogs dig! Have a tag with your phone number on the dog’s collar. Minimise the risk of damage to anything precious or valuable by storing them in a secure place.

Ensure garbage bins and electrical cords and wires can’t be accessed.

Establish a safe area to confine the dog when you’re not around. Decide where the dog will eat, sleep and toilet so you can have any necessary requirements in place. Encourage the dog to toilet at the appropriate time and in an appropriate place, but expect to have some accidents.

It’s often assumed that dogs end up in pounds because they’re unwanted or badly behaved. In reality, there are many reasons. Owners may need to re-home their pet; divorce, hospitalisation, lack of suitable accommodation can all result in owners having to give up their much-loved pet.

There are many benefits to adopting a more mature dog. Not starting from scratch helps avoid much of the craziness and mess associated with puppies. And what you see is what you get – the dog’s personality and size should be apparent, so no surprises. It’s important for prospective owners to select a dog that suits their lifestyle, not a dog they feel sorry for. People need to think carefully about how they live, how active they are, where they live and who they live with (both people and animals). They should choose a dog

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how who what

training tips/ Here's some tips to help you get a rescue dog’s training off to a good start

by DR KATRINA WARREN NAME: I remember when I first brought Riley home and he looked at me blankly when I spoke his name. Of course Riley didn’t know his name, he’d been abandoned. My first step was to teach him his new name. Simply speaking or calling the dog’s name often, then rewarding their acknowledgement, is a good place to start.

ROUTINE: Dogs like routine; it helps them feel secure. Feed them at the same time and in the same place every day. If they’re not allowed on the furniture, keep them off the furniture right from the start. Make the rules of the house clear, and be consistent.

REWARDS: Instead of giving him a bowl of food to eat in one go, I used his daily ration of food to train him. I would call his name, then give him some food, ask him to sit, then give him a treat and so forth. Each time I asked him to do something, he would get a reward for doing so. Just a little bit of training, very regularly. As a Golden Retriever, he’s very motivated by food. Try to work out what motivates your rescue dog. Is it a particular food or maybe a squeaky toy?

Once you’ve identified their most highly valued reward, use it to motivate them.

OFF LEASH: Be sure to keep the dog on a lead for at least the first few days. Socialise with other dogs that are not likely to be spooked or frightened by things going on around them.

When first letting them off the leash, choose somewhere quiet, not full of dogs, and where they can’t easily access a road. When I first started venturing to the park with Riley, I always had a treat pouch full of food. I never let him move far away from me before calling him and offering him a treat.

This process set Riley up to have a wonderful recall. Four years later, he always comes straight back to me when I call him in the park.

SOCIALISING: Just like socialising a new puppy, you should carefully expose your rescue dog over time to a wide range of different experiences - such as bicycles, prams, busy roads, loud noises and children - to gauge how they respond.

You will soon develop an understanding of anything that

frightens them, enabling you to develop a strategy to initially avoid the problem, and eventually modify their behaviour.

DESTRUCTIVE BEHAVIOUR: Riley had a tendency to become destructive when left home alone. To help combat this, I always try to give him a lot of exercise right before I go out for an extended period of time. I always give him something to chew on when I leave the house and I use dog toys that dispense food to keep him entertained when I’m not around.

SEPARATION: Anxious behaviour resulting from separation needs to be distinguished from boredom, although both can result in destructive behaviour. Amongst other things, affected pets may follow their owners from room to room and may behave anxiously when they anticipate their owner is about to leave the house. These dogs need to be rewarded for all calm behaviour and encouraged to spend time on their own when you're home. Don’t allow them to follow you around the house, and avoid carrying small dogs from room to room. Providing chew toys and food dispensing toys to keep the dog occupied can help. In fact, the chewing process itself can provide stress relief for an anxious dog. Lots of exercise can also be beneficial.

PHOBIAS: The most common phobias are storms and fireworks, but dogs can have phobias related to a huge variety of things, such as people, other dogs, vacuum cleaners and hair dryers. It’s important to ensure that dogs are kept safe and secure because frightened dogs can go to great lengths to try to escape. There are a variety of behaviour-modifying resources to assist phobic dogs, such as desensitising CDs, Thundershirts and the DAP collar. Some phobias may require veterinary intervention.

OVERLY AROUSED: Some dogs become overly excited by movement, most commonly the movement of other dogs, bikes, skateboards and birds. You need to gain basic control of the dog by teaching them recall, and to sit and focus on you before tackling any of their arousal behaviours. Overcoming phobic behaviours will require a process of desensitising and may take several months. > www.avaaler.com

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PETS CONT.

My experience with Riley made me want to do something positive to improve animal welfare and inspire more owners to train their dogs. So I’ve teamed up with professional dog trainer Kelly Gill to create a new concept in dog training, Wonderdog School. This is an interactive online program that makes training easy, accessible, affordable and fun.

There is currently no clear ‘next step’ for owners to follow on from puppy classes. People often struggle when puppies reach adolescence. Yet most of the common dog behavioural problems can easily be solved with good management tips. Owners need practical information, answers to simple questions and solutions to common everyday problems. Our aim is to provide every owner with the opportunity to learn how to confidently train and manage their dog, even busy 52

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mums, people who don’t have time to commit to training classes and people living in remote areas.

Where can you find training help for a rescue dog with serious or ongoing behavioural problems that are proving difficult to resolve? To find a qualified behavioural trainer or veterinary behaviourist, visit the Professional Pet Guild of Australia (formerly Delta Society Australia) or The Association of Pet Dog Trainers Australia at apdt.com.au/trainers-directory/ trainersdirectory.html If you're having difficulties with more simple and common problems, like pulling on the lead, jumping up, housetraining or chewing and digging, then try my new online course Wonderdogs School wonderdogschool.com. The program includes information specially designed for owners of rescue dogs. I honestly believe that almost any rescue dog can be happy and well-behaved. It largely depends on sensible management and the quality and amount of love and training provided by their new owner.

I’m optimistic that one day in the not-too-distant future, there will be fewer dogs like Riley ending up in pounds and shelters, there will be more people seeing the value in rescue dogs, and no healthy, adoptable dog will be euthanised.

Riley Image by Ffire Photography

RESCUE SUCCESS: Despite his difficult start and initial behavioural problems, Riley is now a happy, well behaved member of my family. He enjoys the companionship of my Maine Coon cat, Mr Fox, and my 9-year-old daughter Charlotte. Riley wasn’t the perfect rescue dog - he had a variety of health and behaviour issues - but he was perfect for me. His rehabilitation required experienced management and consistent training on my part. The outcome has been very rewarding for everyone, including Riley.

BUSINESS

lessons from the best/ What makes a great CEO? And other tips to take your productivity up a notch!

W

hat began as little more than “a MailChimp newsletter and a Wufoo form� is now Crew, a company that connects top freelance designers and design studios to vetted projects. In two and a half years, the company has hosted over $20 million in projects on its site and raised $12 million in capital.

I'm CEO of two start-ups. One was a happy accident that became one of the fastest growing photography websites.

The other has yearly revenues in the millions and has grown an average of 300% year-on-year. To work on these fastgrowing companies while enjoying other parts of my life, I've had no choice but to figure out how to be as productive as possible.

Being a productive CEO is no different from being productive at anything else in life. It comes down to how well you manage the small choices you make every day.

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by MIKAEL CHO

Do you watch Netflix or do you go to sleep? Do you go to a networking event or do you write that sales email? Do you take that coffee meeting or do you work on your investor presentation? Everything you do has an opportunity cost.

Being a productive CEO is not about putting in the time.

It's about putting time in the right places. Your level of productivity is one of the best ways you can push your startup toward success.

Start-ups are defined by growth. And growth is measured by a metric (usually revenue/users) over time. If you can manipulate time (ie. do something better and faster), you create an opportunity to build a successful start-up. By managing your time well, you may fit in that extra product experiment that unlocks more revenue. You may get a few more days to think of that marketing strategy that gets you significant exposure.

Deciding what to wear is a waste of time compared to deciding how Facebook will impact the billions of people who use it!

As a CEO, you have your hand in everything from sales to marketing to product to hiring to fundraising. There's way too much going on for you to put your attention everywhere at once.

You have a limited number of decisionmaking points in a day.

This is why Mark Zuckerberg wears the same shirt every day. "I really want to clear my life so that I have to make as few decisions as possible about anything except how to best serve this community,� Zuckerberg said. Deciding what to wear is a waste of time compared to deciding how Facebook will impact the billions of people who use it. Great CEOs like Zuckerberg focus on what will have the biggest impact.

And remove everything else.

Maintaining good physical and mental health is also part of it. If you're in pain, you can't focus on being your best. If you have a back injury, for example, that will probably make you less productive because you'll be thinking about that pain, rather than your work.

I've been a CEO for four years. And I've experimented with many different ways to improve my productivity. Here's some of the things I do now. Hopefully some of these are useful for you too.

1. Remove the noise Turn off your phone and computer notifications. Many things seem urgent, yet they hardly ever are. Most things

can wait a couple of hours. Notifications are poison for your attention. Turning off notifications allows you to focus.

We can't multitask. You might feel like you can, but what's really happening is your brain is switching between tasks.

Shutting down and restarting every time. Switching is inefficient.

Write everything down. I aim to keep my brain as empty as possible. I don't try to remember anything. It's harder to focus on one thing when you have thoughts, ideas or tasks swirling in your head. Whenever I have an idea, I drop it into the Notes app on my phone and forget about it.

Automate anything you repeat. If you think you need to repeat something, write it down. We use the project management app Trello to document everything. We create step-by-step processes to automate tasks, from setting up passwords to booking flights to marketing a new feature. Don't waste brain power repeating things. Write it down once. Forget it forever.

Use fewer tools. Figuring out a new tool or switching tools takes time. You don't need 10 tools. Pick a few good tools that can be used for many things. Our company picks flexible tools that we expect to stick around. If you bet on a hot tool just because it's hot, then have to switch later, that costs you. 90% of my day happens in four places: Google Chrome, TextEdit, Trello and Google Docs.

2. Focus Chunk your tasks. As a CEO, you need to do - and give input on - a lot of things.

To reduce the inefficiency of constantly switching between tasks, I set aside blocks of time to do similar tasks. I create repeating events in my calendar and block out time, from one to three hours, depending on the task. For example, I check our team messaging app Slack twice a day. The rest of the day I quit Slack. I also bulk all my meetings together in the afternoons.

Chunking tasks together helps keep your brain focused so you can do better work in less time.

Do focused work. Not all hours are created equal. Just because you work more hours, it doesn't mean you're doing more (or better) work. When we try to multitask, we might feel like we're getting more done, but research shows we actually do less and make more mistakes. One hour of focused work with no distractions is more valuable than three hours of interrupted work.

When you're working on one thing, close your browser tabs and turn your phone to Airplane Mode. Put everything away except the one thing you're focused on. Sometimes I even work from my phone because it forces me to only see one screen at a time.

Remove the chance of interruption. It was hard when I first started working with extreme focus. I'd put my headphones on and ignore people if they spoke to me. I felt like I was being rude. And then because I was thinking about my rudeness, my mind didn't focus on my work. I realised one of the mistakes I made was not telling people how I was working. Taking the time to tell people how you're working is much better than snapping or ignoring people if they ask you for something while you're in focus mode.

Both of these only lead to more stress, which ultimately hurts your focus. If you have kids and it's hard to remove interruptions, try adding a work session when they're asleep, early in the morning or late at night.

Start your day with quick wins.

Sometimes you wake up and don't want to work. That first task on your list looks hard or you feel tired. So start your day with a couple of easier tasks to get your momentum going.

By simply opening my computer and doing something easy, like cleaning off screen shots from my desktop, my brain switches into work mode.

Own your morning. Our biological clock makes us feel most alert in the morning.

Even if you don't wake up early, it is still the best time to tackle your most important task. If you only got one thing done, what task would make you feel most accomplished at the end of the day? Start your day with that. www.avaaler.com

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Constraining the time you work helps you stay focused.

Constrain the time you work. I work in sessions of 1 to 1.5 hours, with untimed breaks between these sessions.

When researchers at Florida State University looked at elite performers, they found the best performers practiced in uninterrupted, 90-minute sessions and rarely worked more than 4.5 hours in a day. I can feel my energy level and focus dip as I get to the end of an hour of focused work.

Constraining the time you work helps you stay focused. I used to set aside full days for focused work. And because I knew I had all day, I would relax. This would often lead to procrastination. Now I use a timer to clock my work sessions.

If you feel you have lots of time to do something, you'll find ways to fill that time, often by doing easier, less important, things. By shortening the time frame, you're forced to focus.

3. Maintain good health You don't have to work out every day. Just move. Although our bodies crave movement, you don't need a huge workout to get the level of exercise you need to be healthy.

National Geographic researcher Dan Buettner studied areas of the world where people live the longest. One thing he consistently found was the impact of regular, low intensity exercise, such as walking, standing up and sitting down, or tending to a garden. Staying in one position for too long causes our blood circulation to drop. Moving gives you time to refresh. Whether it's walking to work, taking the time to stretch while you're microwaving your lunch, or playing a sport, any type of blood flow acts as a release. It's an opportunity to refresh your brain.

and dinner, along with a protein source like fish. I order the same things from the grocery store so I don't think about what I should cook.

This is my list of zero-prep snacks: dry roasted edamame, non-fat Greek yogurt, carrots, and easy to open cans of tuna.

If you enjoy taking the time to cook, go for it! The feel-good oxytocin release can be a good break to fuel your work later.

But if you don't have time, make it easy to eat well.

Use music to boost energy. Spotify conducted research on the benefits of certain types of music. Researchers found that musical tempo in the range of 50-80 beats per minute can help induce the alpha state in your brain where your mind becomes calm, alert and concentration is heightened. If I'm about to do a repetitive task, like answering email, I listen to my favourite songs to get my energy up. If I need to do a complex task that requires focus, I listen to songs without lyrics to help me get into - and stay in - a state of flow. Music can have a significant impact on your mood, thus impacting your productivity.

If you see the day-to-day of most top performers - athletes, authors, CEOs, etc - it looks boring. But that's the ultimate productivity hack.

Remove the unnecessary Automate decisions Maintain good health

Hang out with someone who makes you happy every day.

People who make us happy are good for us. If we feel good, we do better work. No matter how much I have going on, I prioritise my family. It makes me happy. When I get back to work, I feel fresher.

Make it easy to eat healthy. Eating well can help you work more efficiently. But preparing and eating well can take two or three hours a day. That's a big chunk of time. The trick is to figure out how to eat well without all the prep. Most meals I make take less than 15 minutes to make. I usually make two eggs in the morning with an avocado and salads for lunch 56

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Mikael Cho Founder, Unsplashed & Crew

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THE INCOME TAX PROFESSIONALS www.avaaler.com

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SO MONEY

Why WiFi? / Want to save money and save time?

W

e have been saying for years that wires are out. WiFi is where it’s at. Why? Because we knew what was coming. In the last 12 months, the world of WIFI has changed forever.

To give you some background. When you go into offices, you might have noticed that there will normally be network cables (often blue) poking into the back of PCs (or whatever device it happens to be).

That’s a network cable and these cables are everywhere. They run from the back of PCs to cabinets which are full of network switches with flashing lights and all sorts of stuff. Why don’t they just use wireless like you do at home?

Because data travelling over cables is faster, gets less interference (think crackle on your radio) and it’s more 58

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secure (well, it’s perceived to be more secure) if data is travelling down a cable instead of through the air. That’s the way it’s been up till now anyway.

12 months ago, I put network cables right through my house so I could plug everything in. I ripped the roof off, I drilled holes, I clambered under the house, I bought metres and metres of cables and put network switches all over the house. When people asked me, “Why are you doing that? Why don’t you just use Wifi?”

I told them “IT'S A MASSIVE 100 TIMES FASTER!!! with cables I can get 1 gigabit per second, with Wifi I’m lucky to get 10 megabit per second.”

100 times faster is great. But why do we want it so fast? Well, with more speed comes more capacity.

by PAUL BINNS Probably the best way to think about capacity is to imagine that your network is a pipe, and everything that has to get to all your different devices (computers, mobile phones, televisions, etc) has to go down that pipe. How much can you fit down that pipe? Well, if it’s flowing really fast, you can fit a lot down. But if it’s flowing slowly, it has to wait its turn to go down the pipe. So it all slows down. And sometimes it stops altogether. You know those nights when all the kids in the house are streaming YouTube at the same time and you’re trying to get some work done? Pictures slowly creep down your screen or everything seems to stop? Basically you've just tried to stuff too much down the pipe.

So cable is great. But it’s a hassle and it’s expensive, and if you need to move a device, you have to run a new cable (or run one across the

floor or around the skirting board).

Also tablets and mobile phones often won’t even take a cable. Enter the New Age of Wifi!

Wifi is now seriously fast. Remember my 1 gigabit cabling? The latest Wifi can go up to 6.9 gigabits! So now, why would you bother with cable? Wifi can handle lots of people and still run at these fast speeds. However, we’re not talking about your average home wireless router here. We’re talking wireless Access Points (APs).

This is commercial grade Wifi and these gadgets are seriously good.

They’re used in large venues such as football stadiums and concert halls.

They are expensive, but they also come in different sizes and prices for different uses. Smaller ones are often put in classrooms in schools and can handle 30 people connecting to them at once (which a domestic one won’t do). They even make models for outdoor use.

APs are now very sophisticated. You can allow certain devices to connect to your network (whether they know the password or not). You can also give priority to different software running across your network.

Imagine taking speed away from YouTube and giving it to Skype when you have a teleconference. There is incredibly sophisticated security and many, many other features.

So this is how you can make your internal network really fast and do it quite cheaply and easily. But as we all know, it’s often not the network in the home or office that’s causing the bottleneck slowing everything down.

It’s the internet.

Technology should save you time, not take your time. Tell us what you do and we'll tell you what you need.

Paul BinNs - IT EXPERT

Well, the NBN is coming. Really fast internet straight to your front door. But if you don’t have a decent network on your side of the door, what a waste the NBN will be! Like buying a brand new Ferrari and putting cheap re-tread tyres on it.

Paul Binns

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FINANCE

save money this summer/ 5 ways to save on summer fun: Summer is a time to get out and enjoy yourself. You can find plenty of ways to have fun without breaking the bank, or maybe even put some extra money into your back pocket.

Follow these five tips for straight summer savings:

1

Cut your mobile bill. Switching to a more affordable plan can save you heaps. Plans are changing all the time with increased competition and the bundling of mobile/home phone/internet/TV. Look at your data usage and ensure your plan matches your usage profile. You should always refer to the latest terms and conditions of service. Switching is easy because you can keep your same phone, phone number and network. Cutting your mobile bill allows you to save money for more summer fun.

2

Clean up and cash in. Did you skip your spring cleaning this year? If so, dive deep into your closets, sort through those garage piles and lift up the sofa cushions. Gather items you no longer need and hold a yard sale. You might even find a treasure trove of loose change lying around where you least expect it. Jump on ebay or Gumtree with all that unwanted gear. And remember to donate your old items to those in need – that will fill your soul with wealth.

The safe way to double your money is to fold it over once and put it in your pocket!

Kin Hubbard 60

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3

Exercise with Mother Nature. Gym memberships, fitness classes, yoga sessions and organised team sports all cost money. Going for a jog outdoors is free. Even if you still go to your gym, suspending your membership and exercising outdoors for a month here or there can save you big bucks.

Take your workout outside by jogging, hiking, gardening, doing yard work or just playing with the kids.

4

Skip the movie theatre. Summer is a blockbuster movie season, but if you’re saving for vacation, those first-run films may not be worth the expense. When you total up the cost of movie tickets, drinks, popcorn and candy, a date to the movies can cost up to $50. Instead, stream movies and make popcorn at home, putting that monthly movie allowance in a vacation savings fund.

5

Get the taxman to pay you back. Put a rainy day to good use this summer by completing your tax return. We all loathe doing it, but seeing money come back from the ATO makes us smile. Keep a physical folder for tax receipts and a digital folder for online receipts. You can also use a receipts app to store them all in one place. Put some groovy music on to motivate you and work through your income and tax deductible expenses. ATO data also shows that agentprepared tax returns claim nearly $550 more deductions on average than self-prepared returns. This pattern persists across each income band. So talking with a tax expert is highly recommended as they can help take away the pain, ensure you maximise your claims and get your refund faster.

By taking a few steps to save this summerk you’ll have more cash in hand to enjoy every moment summer has to offer!

Want to Make a Difference BECOME AN AVAALER BY ADDING VALUE AT ALL LEVELS RESULTS Work at it - Leverage it all to achieve a result

1

OPPORTUNITY Identify an opportunity or problem to be solved

2

SKILLS Look at your skills & resources and see where you could add value

3

PASSION What do you Love to Do for greater power and energy.

Here is an Example 1) AVAAL Group partners with the Uhelp Business 2) Uhelp’s convenience & honesty boxes, add value to peoples daily lives 3) Uhelp partners with the National Breast Cancer Foundation to support their goal of Zero deaths from Breast Cancer by 2030 Contact us at info@avaalgroup.com to find out more about Uhelp or becoming an AVAALER

uhlep.net.au

trade offs/ Here's some tips to help grow your business, move excess stock and offer new products or services!

T

he AVAALERS talk one-on-one with Linda Mills about Bartercard. Linda loved the concept so much as a customer, she bought it!

Linda has been involved with Bartercard for 18 years. In 1998, she owned a health food store and saw it as a way to expand her customer base. In 2001, she started a franchise and now runs one of the most successful franchises in the country.

“Customers travelled from outside my area to purchase from me because they could use their Bartercard. I was able to spend that extra Bartercard income on renovating my store and on things like printing, advertising, bookkeeping and holidays, keeping the valuable cash I would normally have spent on these things in my business", says Linda.

"In 2001, I started the Bartercard Chatswood office with 27 members and now run the Sydney North franchise with over 600 members. Having been a customer first, I found it easy to explain to people how Bartercard can be a win/win business proposition for your business.

“Most people I talk to have heard of Bartercard, but don’t

really understand how it works. Most people think they need to be able to barter with the customer who comes to them and think it won’t work because they may not want to use that person’s product or service. When I explain that they earn extra income from new customers, and can spend that income with anyone in our network of 55,000 cardholders worldwide, they start to get the real picture.

“Businesses commonly have quiet times, idle stock or capacity for a few extra customers. You take Bartercard funds in these times and use it on things to conserve your cash.

There are Bartercard members who have used it so well over the years that they now have a property portfolio that would have been an impossible dream without Bartercard.”

"Bartercard gives you an interest-free line of credit, which you can use on purchases for you or your business. You then pay that back with the extra customers we send you.

Ever the salesperson, Linda finishes with: “If you'd like to know if your business could benefit from adding Bartercard to your marketing mix, please contact me for a chat. I'd be more than happy to help."

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prizes

win win win/ Summer is synonymous with taking time off work and getting away

T

o win one of these great products, simply tell us how many times the Avaal logo appears in this magazine.

To enter, email avaaler.com/giveaway with your answer. The five winners will be drawn from the correct entries win!

Only one entry per email address.

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4

More Clouds. Zero Gravity

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ON SHOEs running pack – your choice of shoes, drink bottle and bag. Valued at over $200. OR if you prefer a guaranteed deal instead... receive 10% off your next purchase using the code 'onexhale16' at www.onandoffrunning.com.au

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4 5 Terms & Conditions Minimum age of participants is 18 years.

Entries must be received by the closing date of competition: 27.02.2017, 1pm. Draw will take place at 2/3 Apollo St, Warriewood NSW 2102. Winners will be chosen randomly and contacted via email on 28.02.2017. Winners' names will be published in the next edition of Exhale magazine. Promoter: Avaal Group, 2/3 Apollo St, Warriewood NSW 2102, ph 02 8919 2125.

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TIME OUT & EXHALE

Fun things/ Here are 10 facts I think we can conclude about you: Fact 1: You are reading this.

Fact 2: You can't say the letter 'm' without your lips touching.

Fact 3: You just tried it.

Fact 4: You're smiling.

Fact 6: You're smiling or laughing again.

Fact 7: You didn't notice we missed fact 5.

Fact 8: You just checked it.

Fact 9: You're smiling again.

Fact 10: You like this magazine & found something of value!

And as a show of thanks, we'd love it if you could support the National Breast Cancer Foundation via a cash donation to our charity money box or through our Uhelp app.

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