Exhale 02

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

07 TIPS TO GET ON TRACK When life throws you a curve ball, these 7 tips will get you hitting a home run!

DR KATRINA WARREN What has Australia's favourite vet been up to lately?

AUS $7.95 | NZ $8.95

ISSN 2207 -5623

03 CRUISING TRENDS Where to go and how to make it affordable

WHAT'S THE DEAL WITH CHOCOLATE?

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people & places

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health & life 38

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Dr Katrina Warren

food & drink

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Cruising

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Rocky Road

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Qualia

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Chocolate

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Curve Ball

A candid interview with Australia's favourite vet.

Cruising has been revived and we share our top 3 ways to cruise.

Living the high life on Hamilton Island. And that Resort with the Spa! 7 tips to hit a home run when crisis strikes.

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The history behind this chocolate favourite and a recipe for you to create.

The health benefits of this lovable food.

Charm of Chardy

Lisa McGuigan speaks about a reinvention of the 80's classic, Chardonnay.

Antioxidants

Anti what? Get the low down on these and why you need them... by the bucket load!

Run away stress

The importance of water and how to make sure you're drinking enough.

Can it be cured?

The latest research on how a cancer gene spreads, opening doors to finding a solution.

contents/

intro/

16 business & money 50

Lessons from the best

Winning at Worlds as told by coach and competitors.

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Get connected

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Money & Romance

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Trade-offs

How consumers shop and how you can influence their buying decisions.

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Easter and Chocolate go hand-in-hand.

Check out our sweet recipe and the health benefits too.

Enjoy!

Golden money rules for couples so finances can grow with love.

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 second 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. In this issue, we explore great cruising locations, get up close and personal with Dr Katrina Warren, and give our tastebuds a tickle with our story on chocolate.

And you have to meet our first AVAALER. AVAAL stands for Adding Value At All Levels. AVAALERS look at ways they can use their resources to make a positive impact on others. This issue we introduce you to Adam Schwartz, who is an amazing AVAALER. He has overcome depression and uses his experience to help others. If you know someone who is an AVAALER, let us know. We'd love to share their story.

Gareth, Mike & Kris

the Avaaler Team

exhale Co-founders Mike Charter Gareth Pike Creative Director Kris Abbey Content Manager Jane Pike

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Photographer Unsplash Petro Martinez Gareth Pike Advertising Director Krissy Mander +61 (0) 410 511 150

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

+61 (2) 8919 2125 Email

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Exhale 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.

contributors/ Dr Katrina Warren

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 Wonderdog Program.

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.

Blythe Rowe

Straight shooting Blythe has spent a large part of her career training and educating people on how to deal with 'the tough stuff'! Her company Human Incite helps organisations create the right kind of riots within their workplace - to drive people, performance, biz results and create awesome places to work.

Lisa McGuigan

Chef Peter Edmunds

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.

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. www.avaaler.com

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adam schwartz/ Today, Adam is a confident, happy, articulate young man who is just great fun to be around. He’s passionate about helping others conquer this harrowing illness, but this wasn't always the case.

"My version of hurting myself was punching walls. Sometimes it was continuously punching as hard as I could until I literally saw red on the wall. My blood. And even then, it wouldn’t stop me."

Depression plagues at least half of young people as they face the challenges and ordeals of the transition from childhood to adulthood.

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These are the actions of a young teenager unable to articulate his feelings of anger, frustration and misery. At the age of 10, Adam began periods of school refusal, bouts of destruction, physical illness and endless trials with unsuccessful drug regimes. He was finally forced to drop out of high school and relinquish hopes of further education and a bright healthy future.

By the time he was hospitalised and put on suicide watch, he had spent more than a third of his life crippled by depression. Fortunately, Adam’s story has a happy ending.

Through years of 'self-help' and medical intervention, he has been able to rise above his depression and spend more days in the light than in the dark.

However, his recollections of what it is like to be a child and teenager suffering with depression are vivid. He has authored a book about his story with the hope it will give others a way out. mum, i wish i was dead is a book about Adam's journey - from a happy young boy leading a normal suburban life to a teenager battling depression and wanting to end his life. He tells his story with great honesty and sensitivity, providing hope and proof of how to navigate the difficult route back to happiness.

Today Adam spends his time helping others conquer this harrowing illness, one that is so common in today's world. Now that's an AVAALER!

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

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AVAILABLE NOW@

people and places/ 10

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CRUISE THE GREEK ISLANDS

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people

dr katrina warren/

Wondering About Dr Katrina Warren and her Wonderdog?

It doesn’t matter how much money you have, how famous you are or where you live, we all have the same problems when it comes to controlling naughty puppies.

Whether it’s chewing shoes, barking at shadows or weeing on the rug, celebrity vet Dr Katrina Warren has seen it all, and she knows how to fix it.

Dr Katrina is one of Australia’s highest profile vets. She’s spent years on our TV screens teaching people from all walks of life how to stop their animals behaving badly, and now she’s launched Wonderdog School, an online dog training program to make all that information and experience available to everyone.

Always an animal lover, Katrina went straight from Sydney’s James Ruse Agricultural High School to Sydney University where she studied Veterinary Science.

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I was that kid who had a million pets and always wanted more. There was never anything else on my radar.

“It was never a question,” says Katrina. “I was that kid who had a million pets and always wanted more. There was never anything else on my radar.”

Two years into her degree, Katrina’s hairdresser took a sneaky photo and sent it to a modelling agency and before long she was winging her way to Tokyo.

Three months of making Japanese TV commercials led to two years off uni travelling the world. When she returned, Katrina knew she didn’t want to wind up going to the same clinic every single day.

“A lot of people with a mad love of animals do vet science then realise how difficult and stressful it is,” she says. “I really enjoyed the training and pet care side of things, but I struggled with euthanasia. I would cry as hard as the family saying goodbye, which probably wasn’t the best thing!

“After uni I did house calls for a while, but I’d tasted life in the media and knew that was where I wanted to be, so I sent my CV to loads of TV shows trying to find work as a researcher.

“Nine months later, I was hired as a researcher by the team at Totally Wild, and then coincidently, on the day I started, one of the reporters resigned, so I became a presenter straight away.

“I think if you’re prepared to do the hard work, the planets align,” she says. "Totally Wild was a fantastic experience. I learned to research, present and produce while I travelled around doing the most amazing stories on everything from incredible animals and brilliant scientists to the reproduction of endangered animals.”

Four years later, Dr Katrina received the call-up for Channel 7’s new show Harry’s Practice, which took the beautiful young vet onto prime time.

“They wanted a real vet to provide expert advice and the show was hugely popular,” she says. “We travelled constantly and I met some incredibly influential people who all needed help with their pets. My gorgeous border collie Toby also became a celebrity in his own right. It was a dream job, going to work with my dog every day and travelling the country meeting amazing people.”

“People used to write letters to us and we would respond. Now they can make a nasty comment without even getting up off the lounge. It’s an opportunity to post things you wouldn’t say to someone’s face and everyone gets to read them.”

“There was one terrible incident where I was accused on social media of saying the exact OPPOSITE of what actually came out of my mouth during a radio interview.

Nobody bothered to verify the accusation; they just launched in with their pitchforks and called me all the horrible names under the sun. I requested a tape of the interview in case I'd accidently said the wrong words, which I hadn’t. The person had simply heard it wrong, but the damage was done.

“I really don’t think that’s a great lesson for our children, but there’s no escaping it because that’s just the way the media works now. I’m not saying social media is not useful. It’s a great way of getting information out there, but we need to be mindful of the damage that can be done by nastiness.

Katrina says one of the things she fears most is navigating her daughter through this minefield.

“I had my beautiful Toby for 14 years and when he died I felt I had lost part of my identity. It was a difficult adjustment.”

“Having a baby changed everything,” she says. “My daughter has had a massive impact on me. I was doing some work for a show in LA, but all that had to stop so I could concentrate on being a mum to Charlotte, who is now nine.”

While Katrina is now also working in the online space, she is thankful there was no such thing as social media when she was at Harry’s Practice, saying it’s easier to teach manners to puppies than some of the people on Facebook!

So Katrina put down roots and started working with friend and fellow dog-lover and trainer Kelly Gill and her incredible team of trained border collies, the Wonderdogs, which travel around Australia showing people just how clever dogs can be.

“It’s a massive shift and it’s one I don’t love,” says Katrina. “It gives people the opportunity to be really horrible, to abuse someone for what they’re wearing or for having an opinion.”

Katrina is passionate about the way pets can make an enormous difference to people, a family’s wellbeing and even recovery from illness - and unless the pet is well behaved you don't get to fully appreciate this effect.

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We have put so much work into making The Wonderdog School an incredible resource for dog owners. You can have a wonderdog too! www.wonderdogschool.com

“People are acknowledging the power of pets, but there is more work to be done,” she says. “The Wonderdogs offer entertainment and education to keep people and their pets happy and healthy.”

“People look at what we do and they want to have that relationship with their own dogs. We work really hard at educating people on how they can enhance the bond they share with their pet.”

“I get enormous satisfaction taking the Wonderdogs into nursing homes,” she says.

“They bring smiles and joy. Elderly people who don’t talk much often open up and tell us stories about pets they had when they were kids. Many older people also really enjoy the affection. The act of stroking a dog is comforting and can actually lower blood pressure.”

Katrina says in the years she’s been handing out pet advice, the same old questions keep on coming up.

“Everyone wants to know how to stop their dog biting, chewing things, jumping up, pulling on the lead and weeing where they shouldn’t,” she says.

“People used to go to dog training every weekend. Now they seem to do Puppy

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School, but there’s no follow-up, so they’re turning to the internet.

“That’s why we started Wonderdog School.

We arm you with the skills and information you need to train your dog as effectively as we could in person. We cover all aspects of puppy training, as well as offering advice on older dogs that haven’t been trained, and correcting bad habits that may have developed. Plus we offer a live chat once a week so you can discuss any problems you may be having.

“How you set up your puppy in the first 16 weeks of life will have a massive impact on how that dog behaves as an adult,” she says. “At four months, dogs get a surge of hormones and that’s when many of these common problems start. The sad thing is, the shelters are full of 12-month-old dogs because they weren't trained and families could no longer handle them.

All this sadness could be prevented if families spent the time to properly train their puppies.

“We have put so much work into making The Wonderdog School an incredible resource for dog owners. We really want to help people train their dogs because a happy and well-mannered dog is an incredible addition to a family.”

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pLACES

revival of cruising/

by DAVID KEIR

Unpacking your bags just once, yet still seeing the world, appeals to those who want adventure but also want to return from holiday feeling refreshed and relaxed.

Thanks to technology, we’ve never been so full of knowledge, so globally connected and so inspired to travel - if only we could hear ourselves think! In a world where switching off is almost impossible, a holiday that soothes the soul has never been more essential.

Gazing out over sparkling, calming water has always been the perfect digital detox, and while cruising is more popular than ever, the large ocean cruises flooding the market are not for everyone. At Freedom Road Travel, we’ve seen more and more travellers turned off traditional package holidays in recent years, coming to us to find more authentic experiences that may not fit into the cookie-cutter mould of cruising.

Luckily, we’ve seen a shift toward more boutique experiences. As new and unexpected cruising experiences become available, the industry has shaken up its reputation and reinvented itself, enticing a new generation that had previously considered themselves 'non-cruisers'.

Exploring the world from its waterways can unveil incredible regions, without the need for exhausting travel schedules. You can also visit towns and villages with no road access. Unpacking your bags just once, yet still seeing the world, appeals to those who want adventure, but also want to return from holiday feeling refreshed and relaxed. For those who seek indulgence, luxury options abound, and a week away from the pressure and responsibility of home can be deeply rejuvenating.

Here we explore three different experiences that are leading the cruising revival:

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River Cruising Increasingly popular as a way to travel through Europe and Asia, river cruising is a very different experience from what you can expect on the vast ocean. Challenging the ideas that come to mind about cruising, boats here are much smaller and aim to take passengers on a visual journey through the interior of a region, not provide an allinclusive leisure centre. Land is always in sight on a river cruise and many ships boast balcony cabins only, allowing for a dreamy voyage through ever-changing scenery.

At Freedom Road Travel, we recommend river cruising to those who prefer boutique experiences and plenty of culture, stopping at off-beat locations and small towns difficult to reach by road. Smaller groups mean a more intimate space and less hassle departing the ship, so stops are more frequent and friends easily made.

Removing travel logistics like driving and carrying suitcases, river cruising appeals to those who want to see as much as possible from comfortable and laid-back surrounds.

Regent Luxury Cruising The height of indulgence, Regent Cruises go to almost any country in the world you’ve dreamed of visiting. We recommend it to travellers wanting to mix adventure and luxury. Imagine travelling from Buenos Aries to Rio de Janeiro, stopping off along the way to visit the region’s natural wonders, rich history and vibrant cities. It’s a beautiful opportunity to soak up culture and experience, without the stress of overland travel. Adding to the

depth of the cruise experience, many ships come complete with a resident lecturer, knowledgeable in local customs, geology and history, making the journey more meaningful and memorable.

Regent Cruise liners are renowned for their style, with five-star suites, marble bathrooms and private balconies the norm.

Far from the dress-up parties and discos found on some cruise lines, on Regent expect live opera and wine tasting instead.

As a major player in the cruise scene, Regent also has unparalleled levels of access to unique shore excursions, like behind-thescenes tours of historical sites and access to boutique restaurants, where you can dine with a renowned chef. Appealing to those who truly want to escape into a world of extravagance, a luxury cruise is the ideal way to celebrate a special occasion.

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places

Greek Island Sailing What better way to see the dream-like Greek Islands than gliding through the clear turquoise waters of the Aegean, enjoying a glass of wine on deck? For the ultimate in freedom and adventure, you can charter your own yacht and either sail it yourself if you have the skills, or hire a skipper to lead your own explorations around remote villages and secluded bays. This gives you the benefit of being more spontaneous and flexible, a structure that appeals to those who are a little restless, even on holiday.

Alternatively join a group of up to eight likeminded travellers with share-a-sail in your own cabin with ensuite. Because groups are small, the atmosphere is friendly and fun, perfect for a memorable, unique holiday.

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While days are spent relaxing and soaking up the sun, evenings are for exploring local islands and indulging in fresh seafood. Not only is this a more affordable option for smaller groups or solo travellers, it is a great way to make new friends.

Striking the perfect holiday balance between adventure and relaxation, a holiday on the water is the perfect way to unwind, untroubled by planning and travel stress. As the cruise industry responds to these trends towards more unique experiences, options are set to expand further still. From boutique river cruises to the ultimate luxury of Regent to laid-back Greek Island sailing, there’s already plenty to start dreaming about.

Freedom Road Travel Specialists in designing bespoke itineraries for clients seeking an authentic travel experience, Freedom Road are not your average travel agency.

Our expert team will get to know you, and create a personalised journey that caters to your unique needs.

Exclusive Offer 10% off Greek Island sailing From $1566 pp, twin share

TERMS AND CONDITIONS: For travel dates April 23 - October 23, 2017. Must Book before April 23. Exclusive of booking and credit card fees. For more information and full terms and conditions please contact Freedom Road Travel

WWW.FREEDOMROADTRAVEL.COM.AU email: info@freedomroadtravel.com phone: 1800 219 156 www.avaaler.com

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pLACES

quiet times at qualia/

by KRIS ABBEY

Living the High Life on Hamilton

The location is stunning, the pristine blue waters glitter in the sun, the lush palm trees extend their arms to welcome you to paradise… and then you arrive at qualia…

I think I may have over-used the phrase ‘oh my god’ just a tad during my time here, although the inflection soon changed from a rapidfire ‘ohmygod’ to a more drawn-out, breathholding ‘Oh - My - God’. So this is qualia!

When we land on Hamilton Island, one of the resort’s drivers picks us up from the airport. We arrive during Audi Race Week, the sailing event, so are escorted up the hill in a brand new Audi. The big iron gates of qualia slowly retreat, like thick velvet curtains on Broadway, to reveal the most spectacular set. It is so surreal, almost too perfect! Ahead is the view of the Coral Sea, so sparkly it is almost blinding; on either side of the driveway are lush green gardens hiding the individual guest pavilions, a myriad of greens and blues. We pull up at reception in the Long Pavilion and, rather than obstructing

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the view, this glass and timber building frames it perfectly. The long building has doors that unfold, letting the view pour in. At one end is a bar and a corner library with a deck for afternoon cocktails or a quiet read.

At the other end is the dining area. In the middle is a relaxed lounge area overlooking an infinity-edge pool.

At check-in, you are given the keys to your own golf cart for getting around, and informed that everything is included, other than alcohol. Children under the age of 16 are not catered for, and if we need anything at all, simply ‘let us know’. For the busiest time of year at qualia, it is still peacefully quiet.

Eager to check out our pavilion, we head off in our golf cart, home and work already a distant memory. The pavilions are very special, although to fit in with the beautiful surrounds of the Great Barrier Reef and the Whitsundays, they probably need to be! Each pavilion has its own living area, separate bedroom and bathroom, a large

A special mention must go to the qualia food! Like everything here, it is worldclass. The chilli crab at lunch is a standout, and nothing makes a meal more memorable than a couple of whales frolicking in the water right in front of you while you enjoy the taste of paradise.

outdoor living area and, wait for it, your own private pool. What to do first? Take a dip in the pool, read a book on the huge daybed on the deck, open the champagne and watch the yachts sail by, or take in the view from the luxury of our own bath?

The marketing brochure says, “This resort immerses you in a relaxed atmosphere, offering personalised and intuitive service. Qualia is a truly special place, where everything has been meticulously considered to relax the mind, yet completely spoil the senses. It’s what we refer to as the qualia effect." Well, we are certainly under the spell!

With one of the great natural wonders of

the world right there in front of us, we opt to borrow some of the resort’s kayaks and paddle to one of the nearby islands. It's times like this that you truly appreciate the environment we live in and feel blessed that we can reach out and touch it, smell it and take a swim in it.

Dinner is served at the Long Pavilion, which is dimly lit with ea-light candles everywhere creating an alluring ambience. You can opt to dine in or out, but the choice is easy on such a balmy night. Now we appreciate better how private the resort is. Until now, we almost felt like we had the place to ourselves, but at dinner we get the pleasant surprise of seeing other guests here as well. And being qualia, we spot a few famous faces too.

The champagne is enjoyed watching the sunset from the highest point on the island, where qualia host twilight drinks every night.

There are some lovely (and challenging) bushwalks on the island. Make the effort to climb Peaks Passage – once you get to the top, you are on the highest point of the island and the views go as far as the eye can see.

Stretching along the Queensland coastline for over 2,000 kilometres, the Great Barrier Reef is the largest coral reef system in the world. The Whitsunday Islands is a group of 74 islands, the largest of which is Hamilton Island.

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Spa qualia Like the rest of qualia, the Spa blends in beautifully with the surrounds and is built to maximise the view, bringing the outside in wherever possible, including the gentle sea breeze. There are six deluxe treatment rooms (mine has an ensuite, plus an outdoor shower) and additional guest facilities including a relaxation area with steam room and outdoor vichy shower.

An open-air yoga and meditation pavilion completes the Spa building.

I’m thrilled to see that this uniquely Australian Spa embraces the natural Australian product ranges Li’tya and Sodashi. Both ranges are far more than normal creams; they come with healing rituals to treat your mind, body and soul.

The menu is comprehensive, but not overwhelming. I narrow my choice down to two, then opt for the Mala Maya, a body treatment using Li’tya products. It includes a body exfoliation, mud wrap, hair and scalp treatment, plus a Kodo massage.

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The treatment begins with a traditional smoking ritual to ward off evil thoughts and spirits. I like that. This is followed by a foot scrub and warm foot bath to begin the rebalancing and re-grounding process.

I float to the massage table. Warm oil is drizzled and salt sprinkled over my body.

While my therapist scrubs new life into my skin, I take in the native bird calls. I am then coated in a luscious mud (chosen prior to the treatment, based on my sensory needs) and wrapped up securely like a precious gift. While the mud puts precious minerals back into my skin and continues the cleansing process, I get to lay back and enjoy my all-time favourite - a head and scalp massage. I am so relaxed I nearly fall asleep, but force myself to stay awake so I don’t miss anything!

to sea. As the mud washes away, it takes my tired, dry skin with it. I’m now relaxed enough to absorb my surroundings. At the end of my treatment room are glass folding doors. They are fully open and a few steps away (or so it seems) is the sea. To my left is the other wall, which unfolds so there is no barrier between indoors and the little courtyard where I shower.

Completing the treatment is an uplifting and rhythmic Kodo massage, at the end of which I feel totally uplifted. When people say you’ll be taken on a sensory journey, this is what they mean! The journey takes me to a final destination of being recharged and relaxed, ready to face the world again with renewed energy. www.qualia.com.au

Getting back to nature, I wash the mud from my skin under the outdoor shower, enjoying the wee audience of a few local birds, with yachts visible in the distance out

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people

life and curve balls/

by BLYTHE ROWE

Life is full of surprises!

The thing is, nowadays, we are constantly bombarded with bad news stories, more frequently and relentlessly. Yet for some strange reason, we never think it’s going to be us. We've almost become immune to the headlines, the newspaper stories and the endless social media memes.

House fire kills 43-year-old women, car crash kills two teenage boys, toddlers drown in backyard swimming pool, suicide bombing in the Middle East, mass shooting in America, mother, sister, friend diagnosed with cancer, and so it goes on. Each horrendous curve ball creates a wave of devastation to the families of those affected.

The challenge is when one of these curve balls is thrown our way. How do we bounce back from the potentially detrimental effects?

Last year, our family was thrown two unlikely curve balls. The first was when I received the dreaded phone call no one wants to receive from my gorgeous neighbour (especially as I was in Darwin, 4.5 hours from my family in Sydney): “Hi Blythe, where are your girls?” PAUSE “I 'm asking as there is smoke billowing out of your house. It appears to be on fire!”

Faaarrrrk!!

YUP, unfortunately, it wasn’t just a case of our barbie being left on and the smoke from the fat on the grill.

This was the real deal. Think: 40-degree day, plumber,

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welding, smouldering, inner wall catches on fire, spreads in roof cavity, hits asbestos, contaminates house. End result: the whole house is gutted!

That was one hell of a curve ball, let me tell you.

Luckily for us, no one was home at the time, so the only things destroyed were material and replaceable.

The following months involved arguing with insurers, the uncertainty of what was going to happen, living in friends' spare rooms and project managing a rebuild. Finally, after 11 long months, we moved back into our beautiful new home. I had just turned the Big 4-0 and life was back to normal again. We made it!

Time to relax and enjoy, or so we thought….

When out of the blue, less than two weeks later, we were thrown an even bigger curve ball: This time, my gut was telling me something wasn’t right.

It was 7.22pm on a Thursday night. My hubby should be home from work by now, he left an hour ago! Hmmm?

So I decided to call, not expecting his phone to answer as he should be in transit on his scooter. Instead: “Hello, this is Duncan (long confused pause from me)……

I'm a paramedic (sinking feeling in my stomach)…. I'm with your husband at Royal North Shore Emergency. He's been involved in a motorcycle accident (now I want to vomit)…. He's stable, but you need to get here ASAP.” Double faaarrrrrrk!!

After a rollercoaster of events, including urgent and risky open heart surgery, a few weeks in ICU and some rest and recovery, I'm happy to report Muzz ain’t going anywhere just yet. Fair to say, it was an eventful (and at times testing) year for our family.

But here’s the thing. All of us get tested to varying degrees all the time. Little things daily - the rude customer, the demanding boss, the inconsiderate team-mate, the prying relative. And some of the larger tests - the job you didn’t get, the unwanted redundancy, the business that went bust, the cheating husband, the wife who left, the teenage kids you can’t control, the diagnosis you don’t want to receive.

We are being tested all the time! The real test, of course, is how we respond when life throws us one of these curve balls.

Victoria Milligan is a UK survivor of an horrendous boating accident which killed her husband and 8-year-old daughter Emily. She says in her TED talk, “Yes, gosh it has taken so much from me, but I've also taken from it. It has shaken me awake from the apathy of before and given me a new appreciation of every little thing I do!”

We too can ‘take’ from the curve balls that are thrown at us, if we choose.

This past year has gifted me many things personally and for my family.

We are closer and stronger as a family than ever before. My little girls have now developed significant resilience and even more independence (if that’s possible).

Many of my personal relationships have strengthened. Our wonderful neighbours, who have shared much of this journey with us, are now our extended family. My BFF, who has housed us and mothered my children, is part of our family. And of course we have re-focussed as a couple on what really matters to us.

Seven Tips to Bouncing Back when life throws you a curve ball 1 Live in the moment

Life is beyond precious! We know it in our minds and we talk about it, but sometimes it takes looking down the barrel of it to actually get it. Life as we know it can be taken or changed in a heartbeat, often through no fault of our own. None of us are immune, so live in the moment.

2 Spend your time on what matters most Without love and connection, all that other stuff is meaningless. The big house, the fancy title, the successful career, the status.

Who cares? Without our health, wellness, love and meaningful connections, nothing else compares. So continue to challenge yourself and ask: ‘Am I spending my time on the things that matter most?’ and “Is what I am spending my time on right now going to give me what I want in the future?’ If the answer is no, make the choice to change where you spend your valuable time.

3 Cherish ‘em, tell ‘em, show ‘em Tell the people in your world what they mean to you. Don’t assume they know you care. Show them, often. There was one point in ICU where I consciously thought, “This could be it! What are the last words I want Muzz to hear me say?” Don’t wait for something bad to happen to show the people you love that you care.

4 When the sh!t hits the fan, seek help

After the fire, when the insurers declined our claim, we often felt completely lost and helpless. It was critical that we actively sought the right help, legal and otherwise, rather than get stuck into a cycle of negative thinking of “poor me, poor us”.

You can look back but don’t stare!

5 Accept kindness - don’t be a martyr Yes, this means we sometimes have to replace our pride with pragmatism. So many people offered us help - to look after our girls, make us dinners (yes please), offer us beds in their homes, taxi us around and do chores around the house. The generosity was overwhelming. Every one of those generous gestures was a gift and we accepted and continue to cherish them with enormous gratitude.

6 Nurture your network

I don’t mean your professional network.

I mean your support network of friends, family and loved ones. I feel incredibly blessed with how generous, helpful, loving and supportive the people in our world have been. This was incredibly important in being able to get through the harder times.

Again, let’s not wait until tragedy strikes to express to our support network, the people who really matter to us, how much we love and appreciate them.

7 Shift your focus

At times, when the house stuff seemed to be going nowhere or when Muzz couldn’t do the things he could normally do, I'll admit it was frustrating. But we kept focussing our energy on all the amazing things we have in our life, all the things we are eternally grateful for. More importantly, we focussed on what we're going to create together in the future.

A great friend of mine once shared with me a quote: “You can look back, but don’t stare!”

Reflection is a great tool for us to appreciate how to learn and grow, but it’s important we don’t get stuck in the past. Let’s live in the moment, look forward to the future and buckle up for an exciting ride ahead!

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food and drink/ 26

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FOOD

rocky road/ Along with the Victa lawnmower & Hills Hoist, Rocky Road is a very Australian invention.

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by chef peter edmunds

Coinciding with the gold rush in Australia, there was also a chocolate rush. However, the long journey from England to Australia and then on to the gold fields resulted in a lot of damaged chocolate. Instead of wasting this precious commodity, local confectioners mixed the chocolate with marshmallow, nuts and fruits.

This gorgeous confection, having survived the 'rocky road' from the mother country to the gold fields, became extremely popular and remains so today. Or so the story goes!

This Rocky Road recipe is super easy, but what really turns it from run of the mill Rocky Road is the homemade marshmallow. I also like to add raspberry puree to mine, but you can use any fruit puree you like (strawberry and pineapple etc).

rocky road recipe/ the marshmallow

the rocky road

Ingredients

Ingredients

10g gold gelatin sheets 65g water 40g raspberry puree 150g caster sugar 50g dextrose powder (Coopers brand is available from most large bottle shops) 50g glucose Desiccated coconut

500g milk or dark finest couverture chocolate (preferably Belgian)

Method Soak the gelatin in a bowl of cold water. Add the puree, sugar and dextrose to a saucepan and gradually bring to the boil, ensuring the sugar completely dissolves. Meanwhile warm the glucose in the microwave and place in the bowl of an electric mixer with a whisk attachment.

Remove the fruit mixture from the heat and add the pre-soaked gelatin after gently squeezing out any excess water. Whisking the glucose at high speed, slowly pour the fruit mixture over the glucose.

Continue whisking at high speed until it forms a foam. When it reaches room temperature, scrape it onto a non-stick mat or baking paper and form into a square approximately 3cm thick. Cut into 3cm cubes and roll in toasted coconut.

Two good handfuls of dried fruits and roasted nuts.

I love using hazelnuts, macadamias, almonds, semi dried cherries (please not those horrible glace things) pineapple, pawpaw.

You can also include Turkish Delight, but make sure you get a good one.

About two handfuls of desiccated coconut.

You don’t have to be precise with the ingredients. I generally just go by eye.

Method Temper chocolate and leave in a large bowl. Add all the other ingredients (including marshmallow cubes) and fold through chocolate (you have to work really fast here before the chocolate sets on you). Using a silicon spatula, scape out onto a non-stick mat and sprinkle with coconut and leave to set. Don’t worry if it looks like a big mess at this stage.

Once set, cut into chunks of approximately 5x5cm.

This gives you a stunning cross-section of the marshmallow and other ingredients.

Store in an airtight jar for up to one month.

I Wonder Where the Original Idea for Rocky Road Came from?

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FOOD

health benefits of chocolate/

by kris abbey I'm about to share some really, really good news.

Chocolate, or more specifically, the cocao bean from which it comes, is one of the healthiest foods on the planet. It's only when we fill it with sugar, hydrogenated fats and sickly, sticky, goey centres that we undo all of this humbles bean's goodness.

The main factor giving rise to claims that chocolate is good for you is the discovery that cocoa contains natural antioxidants called procyanidins, from the antioxidant group called flavonoids. These have been shown to be more stable than the antioxidants found in green tea and wine and have a stronger effect in the body. Procyanidins have also been shown to be effective in relaxing some of the blood vessels in the body, which may benefit the heart.

In one study, people eating dark chocolate and cocoa powder were found to have increased levels of antioxidants. This prevented ‘bad’ cholesterol (LDL) in their blood from being oxidised, so it is unable to harden their arteries. Their levels of ‘good’

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cholesterol (HDL) also went up. These antioxidants may also stop the blood from becoming too ‘sticky’, so there is less pressure on the heart to pump blood through your body.

Research is currently underway to determine if chocolate can prevent age-related high blood pressure. This theory was developed when it was discovered that an indigenous island-dwelling group in Central America called the Kuna Amerinds do not experience typical age-related increases in blood pressure. Apart from a diet consisting of locally grown fruit and vegetables like bananas, plantains (from the banana family), yucca (a starchy tuber), yams, corn, mangoes and fish, they also consume an average of five cups per day of a cocoa beverage that is high in flavanols. I should probably stress here that the cocoa was from naturally dried beans, not the instant drinking chocolate that comes in a box laden with sugar! There is a lot of other research currently underway on the benefits of cocoa - so watch this space.

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drink

the charm of a chardy/

Goodbye big '80s Chardys: The Wonderment of Change 32

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By LISA McGUIGAN

One of them is sitting back with friends and family, a crisp, light chardonnay in hand.

There are some things I just love. One of them is sitting back with friends and family, a crisp, light chardonnay in hand. Preferably in my home-town region, the Hunter Valley.

Good for the soul, perfect for the palate. In fact, the ritual strikes a few notes with Tim Minchin’s fabulous Christmas tune White Wine in the Sun. Communing with loved ones in a laidback setting with a white wine in hand (but is it a chardy, Tim?).

Well, back in the 1980s, it may well have been a chardy (let’s add that Tim was under aged at this point) that Tim’s family used as the Christmas elixir. Had chardonnay been their ritual, it probably had a big '80s taste. Golden-coloured, buttery and oaked no doubt. Sweet, with a higher than usual alcohol content. It’s how Aussies did chardonnay en masse back then. Yes, there were exceptions. But basically, in the era of CHOOSE BIG, it was akin to Nicole Kidman in BMX Bandits. Loved it, love her – but today in, say, the extraordinary Lion – she’s barely recognisable as that big-haired, vibrant 1980s tearaway. She’s now nuanced, with unexpected depth, the right acidic notes and a refreshing lightness. Like chardonnay.

Worlds away from the big, buttery, sweet notes of the 1980s. Classy; restrained yet intense. Complex but smooth.

Which brings me to the wonderment of the chardonnay story. The humble greenskinned grape that rose from the hands of French monks to colonise much of the winegrowing world. It’s our noble workhorse.

Arising from the town of Chardonnay in Chablis, Burgundy, in northern France, it’s one of the seven so-called noble varietals – those widely planted in wine-producing regions. It’s hardy and adaptable.

Which is where its 'workhorse' moniker comes in. Chardonnay is hardy. Resilient. It adapts well to different climates and soils. So it’s a no-brainer as a plant of choice for, say, when you’re seeding a vineyard in shores far from France. Or setting up a vineyard and need your vines to take, thrive and produce to get your winery going. Which is perhaps why chardonnay in particular is often seen as a winery’s entree to the wine market.

But chardonnay has another quality of note. It takes on the nuance and flavour of its terroir more readily than other varietals. These grapes are very sensitive to their environment. It can produce a surprisingly wide range of flavours with great complexity. French chardonnay made in the Chablis region today is one of its purest expressions. It combines the terroir of a soil typically characterised by clay, limestone and fossilised oyster shells; a cool climate that helps maintain high acidity, and

fermentation in old oak – that is, one that is not heavily 'flavoured' – yet it allows the wine to breathe in a permeable barrel, thus softening austere and acidic notes.

Compare this to the easy-drinking darling of the New World which rose to popular fame with the rise of varietal labelling in the 1980s in the US. Oak was a thing; so at times handfuls of oak chips were added. Or brand new oak barrels. Sweetness and big body took over, blinding its accompanying food.

Chardonnay’s bold reputation was forged and its full-on flavour was avoided by discerning palates. Mind you, this 1970s and '80s brashness had been preceded by decades of burgundy-style chardonnays in California. By 1988, the number of vines planted in California outgrew those in France.

And by 2005, more than 40,000 hectares were planted with chardonnay – almost onequarter of the world’s total vine plantings.

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drink OUR FIRST WINEMAKERS, BLESS. In the 1980s, chardonnay became big on Australian shores. Perhaps it’s surprising that the Hunter Valley wasn’t adorned with The Big Grape somewhere around this time, a bit like the roadtrip north from Sydney has the Big Prawn at Ballina or The Big Banana at Coffs Harbour.

Luckily it didn’t happen. And we’ve now moved safely past the hour of fibreglass peril. Our chardys of today have less overpronounced oak. Or none at all. Less butter.

Less sugar and alcohol. More pear and apple acidic notes; greater crispness, lightness and complexity. An elixir to mirror the ongoing maturation of Australian society.

All of which brings me back to Tim Minchin.

Apparently, White Wine helped him secure the role of writing Roald Dahl’s Matilda for the stage. The story goes that the producers knew he could write hysterical and meaningful lyrics, but could he elicit gutwrenching emotion? Oh yes he could.

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

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Chardonnay is now one of the most widely distributed varietals in the world, and one of the most widely planted grapes – second only to Airen among white grapes. It is the fifth most consumed wine and accounts for 4.3 per cent of all grapes grown, according to the University of Adelaide’s research.

It even has its own DNA profile thanks to one Dr Carole Meredith, who has showed it’s a cross between the pinot family and gouais blanc, a varietal originating in Croatia, which arrived in France via the Romans. The rest is history. It was first written about in 1330 by Cistercian monks who planted, produced and distributed it.

The unity of family and friends, the warm circle of trust and celebration. The sentimental call for family, a core community of precious people whom we appreciate and love. The creation of a sturdy, safe emotional plank. A timeless experience. Regardless of our fast-paced world and the frenetic tempo around us, we remain grounded by our time shared with loved ones in the sun.

And the wine in our glasses? Nice to know the accoutrements are improving. In Australia in the past three or four decades, chardonnays have been lifted and shaped by a complex network of sommeliers, restauranteurs, winemakers, wine writers and – naturellement – a discerning bunch of ever-maturing drinkers.

I really like chardy. It's sentimental, I know.

Lisa McGuigan is a winemaker from the fourth-generation Hunter Valley wineproducing family.

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health wealth and life/ 36

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37

HEALTH

antioxidants are what?

We've heard about them, we know we need to eat foods rich in them.

But what are they and where can I get them? by kris abbey The oxygen you breathe is an amazing substance.

When combined at a cellular level with the food you eat, its unique reactivity provides you with the energy needed to fuel your movements and sustain many functions vital for life.

Ah, but oxygen is a double-edged sword! This same reactivity leads to production of highly damaging free radicals in your cells. Free radicals have been proven to play a major role in the process of ageing and degenerative diseases. These free radicals are toxic, and having too many circulating around the body lead to all manner of disease.

While oxygen is essential for life, the consequences of harnessing it to produce energy ultimately contributes to your demise!

When you add to this process the ravages of stress, heavy exercise, sun, pollution and other environmental factors, it sounds like we’re all going down with the sinking ship.

But all is not lost, as there are also these wonderful things called antioxidants. I'm sure you've heard the word before, but maybe you aren't quite sure what they are or what they actually do.

Antioxidants act like guards for all the cells in your body, helping stave off the early phases of ageing and protecting your immune system. There is currently a great deal of interest in how free radical damage and antioxidants affect the ageing process. Jeff Coombes,

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Associate Professor in the School of Human Movement Studies at the University of Queensland, says, “There is increasing evidence that many degenerative diseases, such as cancer, cardiovascular disease, immune-system decline, brain dysfunction and cataracts, may also be linked to free radical damage. Evidence that some of this damage can be decreased by antioxidants has led to increased research and increased use of nutritional antioxidants, with the goals of slowing the ageing process and protecting against degenerative diseases.”

Antioxidants are either: 1. Exogenous - obtained from your diet or supplements, including Vitamins A, C & E 2. Endogenous - made within your body Exogenous antioxidants are chemical compounds (phytochemicals) found in brightly-coloured fruits and vegetables. We have known for some time that these play an important role in protecting the body.

However, little is spoken of the critical role played by endogenous antioxidants, which are also potent in preventing free radical damage.

The five key endogenous antioxidants are: • Superoxide Dismutase (SOD), which plays a critical role in neutralising the most potent free radicals • Catalase • Glutathione Peroxidase (Gpx) • Alpha Lipoic Acid (ALA) • Coenzyme Q10 (CoQ10)

Berries are a great source of ANTIOXIDANTs, which protect cells from oxidisation and help our immune system.

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FOOD

ORAC units per 100g

Goji berries

25,300

Dark chocolate (70% cocoa)

13,500

Pomegranate

10,500

Prunes

5,770

Apples (red delicious)

4,270

Raisins

2,830

Blueberries

2,400

Garlic

2,320

Blackberries

2,040

Spinach

1,700

Sources: US Dept of Agriculture; Brunswick Laboratories; Journal of American Chemical Society

Research has found that boosting cellular levels of endogenous antioxidants with supplements can help stave off age-related diseases, including cancer, heart disease, diabetes and Alzheimer’s.

This should not be at the expense of harnessing the antioxidant power of phytochemical-rich fruits, especially berries, vegetables and other antioxidant-rich foods.

Over 80 scientific studies have found that Bioactive Polysaccharides (enzymes) increase your body’s production of the three most important endogenous antioxidants - SOD, Catalase and Gpx. These potent enzymes are systemic, reaching every cell in your body, not just the gastrointestinal tract, so their effect is far-reaching. Elements found in certain natural foods, such as the Bioactive Polysaccharides in the Goji berry, help protect your endogenous antioxidants.

As a rule of thumb, the darker and more vivid the colour of the food, the higher the antioxidant capacity. So for example, dark red cabbage is higher in antioxidant capacity than green cabbage, which in turn is higher in antioxidant capacity than white cabbage.

Glutathione (Gpx) is produced by every cell in your body and the primary protector and detoxifier of the cell. It is also the cell's first line of defence against the attack of free radicals, chemical toxins, radiation and heavy metals.

There is now a much more scientific method of estimating antioxidant capacity of food. This method is based on Oxygen Radical Absorbance Capacity (ORAC) and uses values derived from laboratory experiments.

The higher the ORAC value, the better the food will be at deactivating the damaging, oxygen-free radicals (see table above).

According to Dr David Katz, Director of Yale University's Prevention Research Centre, "It is really the most important antioxidant. It's the one the body relies on to clean up critical toxins. If you're chronically run down, if you're chronically fatigued, or if your body just isn't firing on all cylinders, low glutathione may be part of it, both cause and effect."

This view is backed up by Dr Oz, who says "it is the most powerful antioxidant you've never heard of!" The reason you may not have heard of it is because your body produces it, however it is one of the most researched molecules (more so than Vitamin C) and underestimated antioxidants.

So what is the best strategy for boosting your antioxidant protection?

Well, the evidence suggests that, rather than large single doses of antioxidant supplements (eg. Vitamins A, C, E and the mineral selenium), it may be better to use low-dose synergistic combinations of these nutrients.

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Antioxidant Levels in Food

The best advice is to consume a wide range of high ORAC foods each day. “It may be that combinations of nutrients found in foods have greater protective effects than each food nutrient taken alone,” says Guohua (Howard) Cao, a physician and chemist who developed the ORAC assay. You may have heard of the phrase Eat a Rainbow? That simply means eat foods with a lot of different colours - and no, not of the artificial kind. Think big, bright, fresh colourful salads.

The use of ORAC values to rate the antioxidant capacity of foods is not yet widespread, but you can bet your bottom dollar that it will become much more popular soon. In the US, the FDA already recommends a daily ORAC intake of 7,000 units per day to maintain optimum health and to help your body fight free radicals and diseases like cancer and heart disease. If you have high exposure to toxins, exercise a lot, or are constantly faced with stress, you need to increase this amount to about 9,000.

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HEALTH

must stay hydrated/

by Liam Bromilow Isn’t it funny how your expectations of an event can be completely and utterly different from the actual turnout? Left, right, repeat. That was my mantra.

Left foot, right foot, repeat. As long as I kept on moving, I’d be fine. I wasn’t. Something was wrong, and it would be weeks of learning before I put the pieces of the puzzle together.

It was a hot summer’s day on the Gold Coast. I was competing in a local triathlon in the lead-up to the World Championships in London. I remember the day as clearly as I can remember my own name. It’s funny how moments can cling to the boundaries of your mind, despite as much conscious effort as possible to forget them. But this was one of those moments that stuck in my mind like mud on a blanket.

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Let’s get the story straight from the beginning.

Do Formula 1 teams put their multi-million dollar cars out on the track in a substandard condition in regards to fuel and technology? I seriously doubt it. But that is how I was racing at this point of my career. I had raced all over Australia without too many problems, but on this 40-degree day, I went from being Superman to jelly legs. I regarded myself as an F1 car, but really I was just a cheap Datsun and should have been left in the back shed.

It was all down to my system not coping with the heat, which had accumulated in my body during the preceding two hours of the Olympic-distance triathlon. I believed I had done everything to make myself bulletproof. In a few weeks I would

be racing on the streets outside of Buckingham Palace and I wanted to be fully prepared for this important event. I had trained hard over the 12 months prior and was in the best shape of my life.

So why did I complete the race in a slower time than my red-faced, triathlon debut a few years earlier? One word. Hydration!

It was a hot summer’s day on the Gold Coast.

Now we all know that hydration is important.

Especially in the harsh climate of an Australian summer, where at its peak it can feel like you’re in the depths of Lucifer’s lounge room. And for all intents and purposes, I felt like I was several layers deeper, in Lucifer’s dungeon. Hydration can be a killer, literally. Don’t hydrate enough and your body will shut down due to the blood becoming too thick and your heart giving out from the pressure build-up. On the flipside, drink too much and you can suffer from hyponatremia, where the levels of sodium in your blood are too low, and yep you guessed it, your body shuts down. So we have a Catch-22 dilemma. Finding the balance is critical to your success.

Eventually I managed to finish that Gold Coast race, albeit dead last. As I crossed the finish line they were packing up the race signage and fencing. Quite a humbling experience really. But here I was, going from go-getter to go-stumbler in a matter of hours. It started me on a journey into

hydration enlightenment, where I learnt the best methods to properly fuel my body and not just in hot conditions. Fluids, electrolytes, biometric tools all became my new nirvana.

My first port of call was to enlist the services of a dietitian, because after all, they are the Gold Standard in understanding what should go into our bodies, right? It was a fulfilling relationship, where over the space of a few weeks we gathered data about my body.

The first chestnut of information was to understand how my body sweats. Now this was an easy one. I could tell the dietitian right from the beginning. I sweat more than a fat kid in front of a chocolate cake! However, they wanted accurate figures. This involved a test where I weighed myself naked prior to exercise, also a humbling experience. Thoughts of the TV programs ‘How to Look Good Naked’ and ‘Embarrassing Bodies’ intertwined. After exercise I again weighed myself and the dietitian established my basal sweat rate per hour. This enabled me to quantify how much I need to drink during exercise.

More great advice came in relation to getting the timing right for hydrating. I was advised to properly hydrate prior to exercise, and preferably with cold water. Pre-hydration will engorge the muscles with fluid so they are more robust when contracting. The

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Top tips for staying cool and hydrated  Know your numbers Investigate your levels of sweat per hour to target specific refuelling strategies. cold water will keep core body temperature down, which enables exercise at higher intensities for longer periods.

I was now armed with some pretty amazing arsenal, but being a gadget and technology nerd, I thought to myself, “There must be more to this picture.” That’s when a training partner put me onto some new clothing that basically felt like I was running naked.

It was that good!

The clothing was an exceptional idea because it wicked the sweat away from my body, which meant the fabric didn’t stick to my skin, which was making me hotter. Even though the fabric absorbs the sweat, it remains as light as a feather, hence the feeling of nakedness, without the awkwardness.

Finally, another professional athlete friend gave me a tool to try a fabric ice pack which you put around your neck or across your back prior to exercise. It's designed to help keep your core body temp low, similar to the cold drink experiment. I rolled my eyes and thought, “Just another gimmick”. But

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I ran on a mid-30-degree day and had no qualms with the heat, and the cold pack stayed quite cool the entire journey. I had found a new best friend!

I was in a new league. I had thought I was locked away in Lucifer’s dungeon for eternity, but lo and behold, I had found my second wind.

The experience taught me hydration is critical to your performance. I was weeks away from a World Championship race, and in the height of my performance capacity.

But in that Gold Coast race, I'd performed worse than a B-grade movie star.

I went on to London and raced in my triathlon, where I competed against the best the world had to offer - and I won!!

In a perfect world, or Hollywood, that would be the truth. But in all honesty, I didn’t win.

I raced well enough to place in the top 20, but I’d learnt more about my body in those few weeks than I had in the previous few months. Hydration, it seems, is more than just a few beers with your mates at the pub.

 Pre-Hydrate Before exercising in the heat, try and hydrate your body in the hours leading up to the session.  Pre-Cooling Using ice packs and ice-cold water, place your outer limbs or extremities in the cool to lower your core body temp.  Functional Clothing Wear clothing that is technologically advanced to wick the sweat away from your body, while remaining light.  Plan your hydration Once you know and understand your numbers, put in place some refuelling strategies to maximise performance.  Post-exercise hydration In the 30-minutes post exercise, aim to drink 1 litre of fluids, preferably a milk drink due to the balance of carbohydrates and protein.

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HEALTH

cliff side fun run/ support the National Breast Cancer Foundation's goal of Zero deaths FROM breast cancer by 2030

This event is run by the AVAAL 4 Life Foundation in collaboration with the Mona Vale Surf Life Saving Club.

The event is to raise much needed funds to directly support our foundation's activities in Mental Health, as well as support Breast Cancer. By joining in you'll be helping the National Breast Cancer Foundation and their goal of zero deaths from breast cancer by 2030.

Come join our annual community-based charity Cliff Side Fun Run (or walk), held on Sydney’s stunning Northern Beaches.

Starting beside the beach at Long Reef, the course takes you up and around the picturesque ocean front, taking in Sydney’s most iconic Cliff Side track with the 10km course featuring not one, but two headlands.

There are two courses to choose from - a 10km run for a great challenge and a 3km family-friendly course. In addition to the run, there will be market stalls, food trucks, live music and guest appearances from leading local identities.

Our events attract all walks of life: young and old, fit or not, from near and far.

Come join the fun!

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When

Sunday 9 April 2017

Start

Long Reef 7am

Register

cliffsidefunrun.com.au

Cliff Side ambassadors

Gus Worland

Katie Williams

Steve Menzies

Clinton Hill

Triple M Grill Team

Surf Life Saving Champion

Former Sea Eagle and Rep Rugby League Player

Olympic Silver Medallist 4 x 400m relay (athletics)

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47

health

can it be cured?

NBCF-funded breast cancer researcher Dr Samantha Oakes from the Garvan Institute has identified a new driver in the spread of breast cancer to other tissues.

Dr Oakes and her research team showed for the first time in mice that a well-known ‘survival protein’ (MCL-1) is important in the spread (metastasis) of breast cancers – and that blocking MCL-1 can decrease cancer spread. Importantly, blocking MCL-1 can ‘turbocharge’ the anti-metastatic drug dasatinib, suggesting possible future combination therapies to combat metastatic breast cancer.

Many forms of breast cancer respond well to therapy – but stage 4 (metastatic) breast cancer, which has already spread to other sites in the body, does not. Essentially incurable, metastatic breast cancer accounts for almost all deaths from this disease.

“Every year in Australia, approximately 3,000 women and men will die of breast cancer. As far as I’m concerned that’s unacceptable and we urgently need better therapeutic interventions to stop these patients from dying. And that’s why I’m excited about our latest research – because it suggests a promising way to turbo-charge the effects of an existing anti-cancer drug that targets advanced cancer,” says Dr Oakes.

– the type of breast cancer that frequently develops resistance to treatment and spreads to other organs. When we turned the protein off, we saw cancer cells dying in many cases.

“But we weren’t prepared for what we saw next. We used a stateof-the-art approach that faithfully replicates how human breast cancer escapes from the breast and spreads throughout the body – and we saw that, by turning off the MCL-1 protein in invasive breast cancer cells, we could largely suppress the spread of cancer.”

The researchers went on to explore how MCL-1 drives the spread of cancer through the body. They showed that, in cancer cells, MCL-1 regulates proteins called ‘Src-family kinases’ – which are extremely important for cancer progression and spread in many types of cancer.

The next surprise came when the research team blocked the action of MCL-1 while treating with dasatinib (Sprycel), an anti-metastatic drug that, like MCL-1, affects Src-family kinases.

In the new research paper, Dr Oakes and her team show that the protein MCL-1 drives the spread of breast cancer to other tissues. Dr Oakes said the finding took the team by surprise.

“We found that blocking MCL-1 could ‘turbo-charge’ the effects of dasatinib; that is, the two approaches together blocked the progression of breast cancer much more effectively than either approach alone.”

“MCL-1 is well known as a ‘survival factor’ that can flick the switch between life and death in cancer cells, but until now no one has ever shown that it helps cancers to spread. First, we were testing the effect of MCL-1 on cells derived from triple-negative breast cancers

Crucial funding for the research came from NBCF through an Early Career Fellowship awarded to Dr Oakes, whose research has been supported by NBCF since 2008. Dr Alessandra Muntoni, Director of Research Investment at the National Breast Cancer Foundation,

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8 women die every day

FROM BREAST CANCER IN AUSTRALIA

congratulated Dr Oakes and said the findings are important for Australian breast cancer patients.

“This is a landmark study for the progression of breast cancer research in Australia,” said Dr Muntoni. “It also highlights the National Breast Cancer Foundation’s strong focus and research investment in preventing and treating metastatic breast cancer.”

Dr Oakes says, “These findings have implications that could reach far beyond triple-negative breast cancer and in fact beyond all breast cancers. This is because we know MCL-1 is a crucial survival factor in a wide range of cancers, and Src-family kinases are hugely important for cancer spread in a great many cancers.

“For this reason, we believe that this type of dual therapeutic approach, which we have tested successfully in pre-clinical models, could hold great promise for the many cancers that rely on MCL-1 and Src-family kinases to survive and spread.”

The Garvan, with the assistance of patent attorneys FB Rice, has now filed a provisional patent with IP Australia, the Australian Government’s office of intellectual property that will assist the development of this new dual breast cancer therapy involving dasatinib and MCL-1 blockade towards clinical use.

Dr Samantha Oakes & Adelaide Young

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PETS FROM THE BEST: PART 1 LESSONS

by TRAKS GORDON

coach traks gordon/ Cycle of Success

The cycle of success is a fascinating journey. Success has an amazing capacity to unite and inspire a nation and hence massive amounts of time, effort and resources are invested into its production.

The net outcomes of pride, belonging, promotion of health and activation of an increasingly inactive society are the net benefits.

their ambitions to be the best in the world. Very few pursue success with the discipline, determination and desire required to get the outcome they wish for. The success cycle turns due to these special individuals. To witness - and share - the nurturing of successful people is what inspires me to coach.

Ongoing investment in success suggests it is an effective tool.

It doesn’t matter how much one is inspired by others, as long as they are inspired. Almost everyone dreams of success, however it takes the inspiration of someone with very special qualities to display the character, resilience and preparedness to make public

I have been fortunate to forge a career that has enabled me to operate within the cycle of success. I have learned that this has little to do with my knowledge of my sport and everything to do with the special people I meet. My job is understanding what inspires them and forever balancing the challenges I set with the ambitions they

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Photo credit: Pedro Martinez

The World Youth Sailing Championships is used as a key indicator in determining Olympic success potential.

have in order to maintain the motivation required to turn up tomorrow and practice again‌ Not until we get it right, but until we can't get it wrong.

Three years ago, inspired teenagers Tash Bryant and Annie Wilmot (then 13 and 15 years old) were complete strangers who were talent identified and united as a team within the Objective Future Champions Program due to their shared ambition to become the under 19 World Youth Sailing Champions.

More importantly they were paired due to their significant and differing personalities, differing strengths and weaknesses that would ensure no common weaknesses would enable their competitors to gain the upper hand.

Within three years, following over 1,500 tough on-water training hours, competing in 30 major championships both within Australia and abroad, and overcoming setbacks that would stop most others in their tracks, Tash and Annie have developed into one of the most resilient and successful youth women’s sailing teams Australia has ever produced.

Last December, Tash and Annie realised their dream, securing the World Sailing Youth Championships with one of the most dominant scoreboards in modern times.

The World Youth Sailing Championships is used as a key indicator in determining Olympic success potential. Whilst the girls are young enough to continue their youth ambitions, they have also been harvesting a greater dream, a dream that is now in activation‌ Tokyo 2020.

The following account by the girls of their World Championship victory is an amazing story of overcoming huge challenges, surviving setbacks and respecting each other's differences to become the best of friends. Their success has not come from counting the hours they work, but making the hours they work count. Success has not changed them, they remain one of the most grounded, friendly and inclusive teams I have encountered. Each day brings about a special moment. Tash and Annie are inspiring a new generation of junior female sailors and play a huge part in the success cycle. Exciting times await them.

I could write about these two girls all day, however the wind is blowing, Annie is just completing a two-hour job list preparing our equipment, Tash is rushing home from school and we will soon hit the water, where only darkness will stop us from our quest. Another extraordinary day in an extraordinary office awaits!

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LESSONS FROM THE BEST: PART 2

sailor tash bryant/

Have You Ever Wondered How it Feels to Achieve Your Wildest Dreams?

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by TASH BRYANT Two and a half years of striving towards Youth Sailing World Championship Gold became a reality in December when Annie and I were crowned 29er Girls World Champions. Countless hours of training in every possible scenario, in every possible condition, coupled with gruelling gym routines, ongoing equipment maintenance and also combined with school commitments and exams! Sounds like a tough life, but we wouldn’t have it any other way. Annie and I absolutely love it!

Following a fantastic domestic preparation, including an Australian Sailing Youth Team camp and Sail Melbourne World Cup, we departed for Torbay on Auckland’s North Shore knowing we were battle ready. It may sound strange, but we consider our setbacks our greatest strengths and we have had plenty. Illness, injury, scheduling clashes and a million mistakes have made us a tough, resilient and tight-knit team. We felt we had made enough mistakes to succeed in our goal, if we could just get through this one event without repeating any!

Photo credit: Pedro Martinez

Upon arrival in NZ, we prepared our brand new boats and immediately felt at home amongst familiar faces, who we had raced in Europe over the past two years. New Zealand put on a fantastic event. Our nerves were present, but in check. We knew we were ready. A carnival atmosphere during the training period was quickly replaced by electric tension on Day 1 of competition.

The week’s weather forecast - a mixed bag of every wind strength, from every direction, in every sea state - was exactly what we wanted. Our plan was to remain true to our training, rather than rise to the pressure of the occasion, remaining consistent, whilst letting other teams become their own worst enemies.

By the end of Day 2, we were in the Yellow Jerseys as regatta leaders, which brought about a new challenge - continuing the mindset of attacking the scoreboard, rather than defending the lead. With no need to change our risk, technique or mood, we soon found ourselves building a handy lead as our competitors fell victim to high scoring races. Amazingly a Day 4 scorecard of three second places secured us the Gold Medal with a race to spare. We were elated!

Determined to extract every lesson from this regatta, we decided to place maximum importance on the unnecessary final race by dedicating our performance to all the girls back home and our fellow competitors who also worked hard but failed to qualify for

this event. We wanted to win our final race for them and show that we did not take this opportunity for granted. Proudly our final race was our best, sailing through the fleet from 12th place to first to secure victory.

Nothing can describe the rush of adrenaline you get after crossing the finish line in first place and being crowned the 29er Youth World Champions of 2016. The feeling of achieving what you wished for, coupled with all the hype surrounding us - from teammates, well-wishers and fellow competitors - created memories that will last a lifetime. Being hoisted in our boat and carried ashore by our team provided a feeling of fulfilment, replacing all the doubts, heartbreaks and frustrations that

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life had thrown our way in the past two and a half years.

a larger boat - a 49er FX, which throws in a whole new world of challenges.

Youth Worlds was an amazing experience that we will never forget, a rollercoaster of highs and lows. We learnt copious lessons and created thousands of memories. This trip has inspired us to not only sail as hard as we can out on the water, but to encourage all the youth sailors out there to try their best, so that one day they may experience a Youth World Championship, like us. As a team, we have pulled through stronger than ever and are enormously excited for what the future has in store.

Our long-term goal continues to drive us forward and motivate us, even on those days when we are pushed to our very limits. We again aim to represent Australia, however this time our dream is the pinnacle of sporting achievement - to qualify for the 2020 Olympic Games in Tokyo!

Two days into the New Year, we attended the Australian 9er Nationals and Australian Youth Nationals in Adelaide, where we raced again to defend our titles and were fortunate after a tough couple of weeks to re-qualify for the 2017 Youth Worlds. And so the cycle begins! Another year of relentless training and racing,constantly honing our skills in order to successfully defend our title later in the year. 2017 also sees us commence a new journey, stepping up into

Note from the Avaalers "If you found inspiration in this story and would like to follow Natasha and Annie’s journey, please connect with them on Facebook at Bryant & Wilmot Sailing. If you would like to support Natasha’s quest to compete in the 2020 Olympic Games, then donations can be directed to: https://asf.org.au/athletes/natasha-bryant All donations made via the Australian Sports Foundation are tax deductible. If you would like to contact Natasha, you can do so at ally@colouredspace.com

Photo credit: Pedro Martinez

Upon arrival in NZ, we prepared our brand new boats and immediately felt at home amongst familiar faces, who we had raced in Europe over the past 2 years.

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LIFESTYLE

bad to well behaved/

How to train your naughty puppy into a best-of-breed 'wonder' dog The Wonderdog School is an interactive online training program for puppy and dog owners. It provides expert guidance so you soon become a confident, knowledgeable dog owner with a sociable, well-behaved and happy dog!

WHAT YOU RECEIVE: Expert Trainers TV vet Dr Katrina and professional dog trainer Kelly Gill Live Interactive Chat Online Q & A sessions and forum with Dr Katrina Warren Interact with other Wonderdog School members.

Join the Wonderdog School fun and in just four weeks you will have a well-behaved canine friend! https://wonderdogschool.com

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SO MONEY

get connected /

by Scott Knights

How do you connect with your customer in this 'connected' world?

Consumers are changing and businesses need to evolve as well.

Interactive

Think for a moment about how we shop today, compared with five years ago. As customers, we’re all changing the way we make decisions about which products we want and need, how we buy them and how we get ongoing support.

Our mobiles have become a key tool to assist in the purchasing process - reading consumers’ product reviews, price checking and reviewing technical specs. We’re now really well informed (hyper informed) and able to interact with other people to influence their purchasing decisions and the brands of companies. We’re 'connected customers'. We’re very aware of influencers and other consumers.

For all the business people reading this (not just marketing, but product development, IT Directors and tech support), take note - you need to understand the connected customer.

Consumers are changing and businesses need to evolve as well. Mobile is about lifestyle – not a business strategy or technology set.

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Technological revolutions like mobile, social, Internet of Things and data science is the driving force behind the rise of connected customers. You must be aware of the power of video, which is estimated to account for 70% of all internet traffic.

Think beyond Facebook, Twitter, Pinterest, Instagram and YouTube. You must be aware of Snapchat and new technologies the millennials are using. Companies need to tap into these platforms to connect with their customers. You will have to re-invent and replace, or significantly improve, your existing processes to become a relevant part of this consumer revolution. You don’t want to be left behind...

To authentically connect with 'me' - the next generation of customer - means you have to go beyond just putting a digital wrapper around your product or service. You need to deliver purpose-built experiences that are highly personalised, intuitive and delightful to the end-user.

So where do you start?

As customers we recommend the following: 1. Shift your cultural mindset from traditional ‘sell people what they need in a new way’ to an aspirational mindset of ‘sell the value of a new experience they didn’t imagine possible’.

2. Reimagine the customer journey into many micro parts. It needs to be built iteratively and measurably tested to validate the customer experience.

3. Validate the customer journey against your ideal target customers.

There are many context mapping frameworks available. These typically include user personas, buying criteria and engagement touch points.

4. The connected customer is making fast decisions around brand interaction. A key criteria is how quickly you satisfy their needs, whether it be information relevance or service-led. So immediacy is critical to hook them into your value proposition.

Applying this new perspective within your business will enable you to thrive in the new digital economy.

For further information on reaching your connected customer visit www.interactive.com.au/services/cloud-services/software-development

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SO MONEY

money and romance/

by Adrian Raftery

When matters of the wallet and the heart collide

When it comes to romantic gestures, getting your financial house in order could be just as much a symbol of love as flowers and chocolates, according to a Deakin University financial planning expert.

Deakin Business School’s financial planning expert Associate Professor Adrian Raftery said it might not seem the most romantic of gestures, but making a commitment to getting on top of joint finances is one way to maintain a relationship.

“Money plays an important part in relationships and is often a central reason for relationship breakdowns,” Associate Professor Raftery said.

“So while it might not sound very romantic, ensuring joint finances are in order is one of the keys to a happy, long lasting relationship.”

Associate Professor Raftery provides the following golden money rules for couples looking to keep the romance alive:

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communication is the key to a great relationship, particularly with money matters

Golden Money Rules for Couples 1. Communicate

No matter whether you are in a new relationship or have been married for 30 years, communication is the key to a great relationship, particularly with money matters. There should be no secret purchases or silent credit cards and loans. All finance decisions should be discussed jointly before they are made. Failure to communicate openly and in a timely manner is like a hand grenade, and it could blow up in your face!

2. Set goals

Just as I would recommend to singles, I encourage couples to write down their financial goals. You need to have something to work towards and it’s important to know what each other wants.

Additionally, ranking goals gives them importance and will give you a master plan to work towards for years to come.

3. Budget

Always make sure you have your bills paid before you do anything else. Use Excel to do a budget and work out the amount you need to put aside each month for your expenses. I recommend opening four online bank accounts for different savings, such as house deposit, holidays, 'rainy days' and perhaps a wedding!

4. Pre-nuptial agreement

Some may say this defeats the purpose of marrying based on the values of love and trust, but a prenup is a good preventative measure against a bad egg. Love hurts and divorce can cost.

5. Get involved

Don’t leave it all to one partner to look after all the financial responsibilities. This is particularly important in long-term relationships. I have seen many widows/widowers who do not have a clue when it comes to finances when they suddenly have to fend for themselves.

6. Think hard before making a commitment

Financial commitments, such as buying a house, are big decisions to make. Don’t commit if the relationship is rocky because there are lots of costs and hassles should the relationship end. If you are in a new relationship, don’t leave yourself financially vulnerable by having any of your partner’s debts in your name only.

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BUSINESS

trade offs/

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Break into new markets with Bartercard!

As a business owner, breaking into new markets can be tough.

Fraught with competition, global brands and big budgets, it can seem like an uphill battle.

Luckily Bartercard can help you build a brand presence in new markets while conserving cash and attracting new customers.

We see how one business owner did it.

Margaret River Natural Spring Water has gone from a small, local operation to taking its brand Australia-wide and to the Cook Islands with Bartercard – that’s a vast stretch of water to cross!

Serge Conti started the brand from scratch despite the competition, and has used Bartercard to open up new markets and convert almost half a million dollars in cash.

“We launched the brand locally and built up shelf-space in the region, but naturally we wanted to expand,” he says.

This boutique supplier and family-owned business used Bartercard to break out of the south west of WA and tackle the metropolitan market. Restaurants and accommodation in Perth who accept Bartercard, were able to stock our water to offset their cash costs. As a result, this increase my brand exposure in Perth to get the ball rolling interstate.

“It’s a very competitive market where brands like Mt Franklin, Cool Ridge and other high-end labels like Santa Vittoria and Fiji have a strong grip,” says Conti. “So I used Bartercard to circumvent the competition by accepting a currency alternative for my product that I’ve used to offset almost half a million dollars in my business.”

Going international and boosting cash flow “Through Bartercard, we’ve shipped four pallets of 15,000 bottles to resorts in the Cook Islands. There are almost 1,000 resorts and hotels on Bartercard worldwide, so there are many opportunities to grow in new areas.”

Serge uses Bartercard to offset cash costs in his business, shifting the costs of his water filtering system, label design and printing, marketing, mechanical work and accommodation to Bartercard. “I’ve conserved $40,000 in the last three years just by getting labels printed with a Bartercard supplier,” he says.

“Bartercard is a business network of 24,000 members looking to offset cash costs, so they will want to use your services over cash suppliers,” said Serge. “This is where you can break into new markets despite the competition.”

For more information on how Bartercard can help your business grow, visit bartercard.com.au or call 1300 227 837.

$5,000* towards a business makeover Join Bartercard today and access $5,000* Bartercard trade dollars to makeover your business.

When you join Bartercard you gain access to a $5,000* Bartercard interest free line of credit that can be used to makeover your business and help you focus on marketing and advertising, without using your cash dollars. *$5,000 is a Bartercard trade dollar line of credit. Terms and conditions apply. Credit is subject to credit approval and only available through membership in Bartercard.

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prizes

win win win/ Lots of great prizes to win!

4 To win one of these great products, tell us how many times the Avaal logo appears in this magazine. Email your answer to: avaaler.com/giveaway The winners will be drawn from the correct entries. Only one entry per email address.

Valentino Rudy

2 Lisa McGuigan Moscato

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Designed to take your meal from good to gourmet. All our jams are slow cooked, gluten-free and made with 100% natural ingredients. Available at gourmet grocers, butchers, deli’s and online. See website for stockists. Use "exhale616" at checkout to receive 20% off your online order. Offer valid until 31 May 2017 www.spoonfedfoods.com.au

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Win 3 bottles of LISA MCGUIGAN'S MOSCATO valued at over $75. In the words of Christian Gaffey, "this Moscato is a refreshing poolside delight", with its light, zesty characters, it's also a great lunch companion. www.lisamcguiganwines.com

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Established in 1969 by Mr Valentino Rudy in Italy. Valentino Rudy is a complete fashion brand including watches, garments and leather products. The designer has a 3V Philosophy: Veneration, Veracity and Value. Designs are based on concepts of potentiality, creativity and formative attractiveness. Today’s success of the Valentino Rudy brand is based on their collaborative efforts to design highquality luxury watches. Valued at $260.

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Wonder Dog Training

Lindsay & Edmunds

Win one Wonderdog online training course and the Wonderdogs Tricks & Training book. In just 4 weeks you can learn to build the right behaviour and a lifelong relationship with your canine friend! Valued at $100 www.wonderdogschool.com

Become a chocolatier in this cooking class with a difference with LINDSAY & EDMUNDS, makers of exquisite gourmet chocolate. Enjoy 2 hours of chocolatey fun in our Warriewood kitchen learning the secrets of handmade chocolate.

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1 4 3

Terms & Conditions Minimum age of participants is 18 years.

Entries must be received by the closing date of competition: 26.05.2017, 1pm. Draw will take place at 2/3 Apollo St, Warriewood NSW 2102. Winners will be chosen randomly and contacted via email on 29.05.2017. Winners' names will be notified by email.

Promoter: Avaal Group, 2/3 Apollo St, Warriewood NSW 2102, ph 02 8919 2125.

5 Winners from Last competition Spoonfed Jams- angelaherft@hotmail.com Chocolate Class- contrifonas@hotmail.com Wines- ambermere@bigpond.com On Shoes- fionacrain@yahoo.com Octaine watch- lisatrifonas@hotmail.com

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Join Heidi Dugan, one of China’s leading celebrity foodies on a trip through the renowned cuisines of China, with a

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TIME OUT & EXHALE

Fun things/ Are these the best 3 Australian contributions to the world?

1 2

THE EIGHT-HOUR WORKING DAY First introduced as industry standard in Melbourne in 1856, it improved the working lives of millions around the world. There is a memorial at the corner of Victoria and Lygon Streets in Melbourne.

3

WIFI JOHN O'SULLIVAN AND THE INVENTION OF WI-FI. His work at the CSIRO in the application of Fourier transforms to radio astronomy led to his invention with colleagues of a core technology that made wireless LAN fast and reliable.

PENICILLIN HOWARD FLOREY and the development of massproduction of Penicillin. The first effective antibiotic against Staphylococcus and Streptococcus, it saved the lives of millions around the world.

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Enter EXHALE161 at checkout to receive 20% off your online order. Offer valed until 31 May 2017. www.avaaler.com

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