Kadac In Health Catalogue 2020

in health OFF BALANCE Finding balance for better wellbeing ACV: APPLE CIDER VINEGAR The benefits of this ancient folk remedy Q&A with Paediatric Dietitian, Dr Brooke Harcourt LUNCHBOX FOOD FIGHT Healthy foods for kids with School Teacher, Monica Mignone

SABA ORGANICS Better, cleaner products for skin, body, hair and home COOKING WITH KADAC Delicious, wholesome recipes

Catalogue 2020

in health

CATALOGUE 2020

CONTRIBUTORS EDITORIAL EDITOR Tenille Giampietro CONTENT EDITOR & BRAND MANAGER Djacinta van der Meulen ART LEAD DESIGNER & DESIGN MANAGER Zeenia Bhikha ASSISTANT DESIGNER Suhani Gupta SALES BUSINESS MANAGER SALES Ian Savenake NATIONAL ACCOUNT & FIELD OPERATIONS MANAGER Kelly Wisdom

CONNECT WITH US KADAC PTY LTD 151-155 Woodlands Drive Braeside VIC 3195 E: prodinfo@kadac.com.au T: 1300 762 025 W: www.kadac.com.au @KadacAUS @KadacAUS & @lotuspantry

DISCLAIMER:

All articles published in Kadac, In Health do not always represent the opinions of the editors, Kadac staff or the publisher. All material is owned

by Kadac Pty Ltd and reproduction of any material without permission from Kadac is prohibited. Should you require content from this publication, for use in store or online, please contact Kadac directly. This publication is intended as a reference model only, not as medical advice.

PHOTOCREDITS: SHUTTERSTOCK/ UNSPLASH

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“HAPPINESS IS THE HIGHEST FORM OF HEALTH.” - The Dalai Lama

Naturally Better Welcome to the new edition of Kadac In Health Catalogue for 2020

FROM THE BUSINESS OWNER

My name is Steven Si and I am the Director and owner of Kadac – an authentic provider of organic and natural health.

CONTENT Welcome to Kadac

4

Fast Facts

6

Nature First

8

A little about us

A facelift for this iconic brand

Starting with a Plan

10

I have a dedicated team behind me, and without them we would not be able to achieve the results we have nor service and support our customers the way we have been. Some of the other areas we have been dedicated to improving is our delivery service, inventory control, educating and mentoring our sales team and expanding our own brand product range and sourcing new and exciting brands.

ACV: The Ancient Folk Remedy

12

Q & A with Dr Brooke Harcourt Brooke Harcourt how to develop attainable nutrition goals for kids

18

Steven Si

Q&A - Moses & Co

20

My focus is ensuring Kadac will be Australia’s go-to distributor for all things natural and health related whilst refining various aspects of the company.

FROM THE EDITOR

Welcome to the 2020 edition of Kadac In Health Catalogue!

In this edition, we focus on all things wellbeing. This includes what wellbeing consists of, what can affect it and little tips and techniques to improve your wellbeing.

We also look into our best sellers and take a closer look into the Nature First new look.

Lora Attia tells us how to create dietary changes

The In’s and Out’s of apple cider vinegar

A quick chat with one of our customers

The School Lunch Box Food Fight Monica Mignone talks about healthy lunchboxes

New Brand: Doctor V Off Balance

We have many renowned practitioners give their insights into what they specialise in. We have Brooke Harcourt talk all things children and eating habits, Lora Attia who specialises in exercise and meal planning for families, Monica Mignone looks at children’s lunchboxes, and I have also sat down with locally operated store Moses & Co to discuss current trends.

5 Ways to a Better Work-Life Balance

Don’t forget your Kadac sales representative will be able to clarify any questions you may have.

Hope you enjoy!

Tennille Giampietro

28

Introducing a healthy energy drink!

I explore the benefits of Apple Cider Vinegar, how to use it and why it can be so powerful.

Make sure you also check out our easy, tried and tested recipes using our very own Lotus, Nature First and Global Organics products.

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30

Choose Your Diet

34

De-Stress And Relax

36

Keto, Paleo, Vegan or Vegetarian

Activities to help you chill out

6 simple things you can do for your wellbeing everyday

40

Ways to boost your everyday wellbeing

IN THIS ISSUE...

In this year’s issue, we’re looking at the circle of wellbeing and how to find better balance for overall health.

Wellbeing, or wellness is described as existing in a state of being comfortable, healthy or happy. This is a very broad classification and more of a description than definition; it’s what we feel when we have wellbeing. The foundation of wellbeing is the ability to balance and is dependent on self-awareness.

The first thing to remember when finding balance is that there is no “perfect balance”, but we can always improve on what we have. It’s a matter of working on our Lifestyle, Diet, Exercise, Sleep and Mood, and finding ways for these to work together for you.

In a Day

40

Naturally Good Expo

42

Product Spotlight

46

Product Catalogue

52

We’ve got your day covered

The largest event for healthy retailers, brands and practitioners in the Southern Hemisphere

Featuring all brands in Kadac’s portfolio

Index 159

We have a range of tips throughout the magazine to help you (and ourselves) find better balance. Let your lifestyle enhance your wellbeing, not hinder it.

Catalogue 2020

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about us

WELCOME TO

KADAC A little about us

suppliers, proving that our dedication to our products’ quality, as well as the safety of every production facility we use, meet Australia’s strict standards.

Our “Key to Good Health” reinforces our philosophy of authenticity through transparency in labelling and educating consumers in navigating through the growing number of claims seen on packaging. We believe in ‘truth in labelling’ where documentation is required for all claims on products including organic, gluten free and ‘free from’ before we accept these to our range.

ORGANIC PRODUCTS MAKE UP CLOSE TO 50% OF OUR ENTIRE PRODUCT RANGE

K

adac was Australia’s first dedicated distributor of organic, natural and health products when the concept of organic foods was still in its infancy.

Established in Melbourne in 1973, we believe and devote ourselves to providing a better, cleaner lifestyle.

Grounding ourselves in the principles of health, nutrition and wellbeing, we have shared this with everyday people for almost half a century, evolving over time to create a full range of products for every household.

We work closely with more than 150 local Australian and international suppliers to deliver in excess of 2,000 organic, natural and health products

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KADAC IN HEALTH

across Australia, New Zealand and South East Asia; our range and reach is ever growing. We source our extensive range from the very best across the globe; from raw Australian Honey to vine ripened Italian tomatoes, from rich Canadian Maple Syrup to sweet Sri Lankan coconut.

Every product is picked for its quality, taste, and health benefits, bringing the best to your table.

Organic products make up close to 50% of our entire product range, with ingredients sourced from selected farms and manufacturers that fit the Australian Certified Organic Standards. We conduct tests and audits on both ourselves and our

But it’s not just the products that make up Kadac, it’s the people too. With over 85 team members, we have professionals with health related qualifications to ensure we provide the best education on our products. We are dedicated in finding passionate, enthusiastic and devoted people to work in every aspect of the business; from warehousing and manufacturing to marketing, sales and finance, we have all areas covered with the right people who believe in Kadac’s principals of conducting business ethically, respectfully and fairly which has gained us the support and trust across the Australian and International market.

Discovering, developing and delivering organic, health and wellbeing to our customers, by offering a premium and extensive range of products for families all around Australia and beyond.

Kadac: Naturally Better for You 

NATURALLY BETTER FOR YOU KADAC FAST FACTS Over half a century in the organic, natural & health industry

With a team including employees with health related qualifications

Australian owned and operated

Over 30,000 orders delivered in 2019

2,000+ organic, natural & health products

Over 5 million products sold last year

60% of our range is Gluten Free

150 local Australian and international suppliers

50% of our range is Certified Organic

With a belief of “Truth in Labelling”

Our network is Australia wide, comprising of grocery, health food stores, pharmacy, food service, webstores, and distributors as well as exporting to New Zealand and Asia.

Our range covers organic & natural, allergen friendly, eco-friendly and ‘free from’ foods in areas including pantry foods, vitamins & supplements, convenience foods, personal care, confectionery, drinks, snack and household goods.

Our Qualifications include: Australian Certified Organic SQF Edition 8 CODEX HACCP Comprehensive allergen testing

™

Call Kadac today and we will curate a range to meet your customers organic, natural and health needs. ™

1300 762 025 | prodinfo@kadac.com.au | www.kadac.com.au

FAST FACTS SOOTHING ACHES AND PAINS

Whether you’ve spent hours at the gym, gone for a long bike ride, hiked, rock climbed, abseiled, gone to karate, judo… or just completed a 109km trail run. Any kind of movement you do can put strain on your muscles so it’s important to take care of them and one of the easiest and most relaxing ways is by taking a long soak with some bath salt.

Salt absorbs dirt, grime, and toxins and cleanses your skin’s pores deeply.

Salt’s mineral content helps restore the protective barrier in skin and helps it hold hydration. The magnesium in sea salt may also help reduce water retention in the body.

Try it: Add one-third cup salt to a tub filled with warm water, and swish to dissolve the salt. Soak for 15 to 30 minutes.

OVER

DID YOU KNOW?

Pumpkin seeds have traditionally been used for their Fibre and high zinc and magnesium content. They are also high in Omega 3. These little kernels are easy to add to any meal or salad to help promote energy, mood and enhance sleep.

Despite their tiny size, chia seeds are one of the most nutritious foods on the planet and good for your body and brain.

A food allergy occurs when a person’s immune system reacts to allergens that are harmless to other people. Most food allergies are caused by peanuts, tree nuts, milk, eggs, sesame seeds, fish and shellfish, soy, lupin and wheat.

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KADAC IN HEALTH

TRY THIS!

HONEY FROM THE MANUKA PLANT CAN BE TRACED BACK TO 1822. NOT ONLY IS IT DELICIOUS, IT’S ALSO CONSIDERED A PREMIUM SUPERFOOD AND A NATURAL SOURCE OF VITALITY!

1,500

TRY THIS!

The number of certified organic operators within Australia

Food intolerances are adverse reactions to foods that occur in a small proportion of the population. These reactions are not the same as allergies, but may include: • rashes and swelling of the skin, asthma, and stuffy or runny nose • irritable bowel symptoms, colic, bloating, and diarrhoea • migraines, headaches, lethargy, and irritability

VEGETARIANISM AROUND THE GLOBE – TOP 10 INDIA 38% ISRAEL 13% TAIWAN 12% ITALY 10% AUSTRIA 9% GERMANY 9% UNITED KINGDOM 9% BRAZIL 8% IRELAND 6% AUSTRALIA 5%

WHILE FIGURES ON THE EXACT NUMBER OF VEGANS IN AUSTRALIA ARE NOT EASY TO QUANTIFY, VEGAN AUSTRALIA ESTIMATES THERE ARE ABOUT 400,000 TO 500,000 VEGANS NATIONWIDE. MANY OF THEM ARE YOUNG WOMEN CONCERNED ABOUT ANIMAL WELFARE AND ANIMAL CRUELTY. A VEGAN DIET INVOLVES EATING NO ANIMAL PRODUCTS AT ALL.

Over 70% of organic certified operators in Australia are granted permission to use the ACO logo, which we affectionately refer to as the “BUD”.

GLUTEN & WHEAT FREE Gluten is a protein found in many grains, including wheat, while wheat is simply a grain that contains gluten. A gluten free diet will be free from all grains, wheat and processed foods that contain gluten, but a wheat-free diet will not necessarily be free of gluten.

There are at least 61 different names for sugar listed on food labels. These include common names, such as sucrose and high-fructose corn syrup, as well as barley malt, dextrose, maltose and rice syrup, among others.

TRY THIS!

COELIAC DISEASE EFFECTS ON AVERAGE 1 IN 70 AUSTRALIANS. HOWEVER, AROUND 80% OF THIS NUMBER REMAIN UNDIAGNOSED.

Catalogue 2020

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new look

NATURE FIRST IT’S ALL ABOUT THE LOOK… It’s been a long time coming, a lot of hard work and finessing, but we are so happy to be introducing you to the new look of Nature First.

N

ature First was established in Melbourne, Australia in 1983 with the vision of providing a range of natural ingredient products for the family.

We wanted to deliver products without nasty additives, without artificial flavours and colours, without genetically modified extras that distract from the original, natural product. What’s wrong with maintaining the unprocessed beauty of mother earth?

So we searched and sourced suppliers with the same vision as ours and started on a range of conventional and organic foods, maintaining the goal of providing ingredients from baking needs to cereals to grains, while also catering for a range of dietary needs including coeliac or gluten free, vegan and vegetarian, and ‘free from’.

Thus Nature First was created with the belief of making what you eat count by putting yourself, your family and the planet first, without compromising on taste and quality.

Since then, with our passion about the integrity of our ingredients, our appreciation and concern for our planet and our respect for our agricultural industry, we have grown in knowledge, product range and availability.

We have developed our ethos of providing responsible, reliable and nutritious foods at affordable prices for all to enjoy. We’re continuing to research, source and develop new concepts to bring you the best range of organic and natural foods. And most importantly, they still taste great.

And we’re still growing, so we thought it was about time for a facelift.

WE THOUGHT IT WAS ABOUT TIME FOR A FACELIFT With our legacy in mind along with our commitment to convenience, quality and affordability in the forefront, we’ve developed a new brand look that’s confident, savvy and clean with a target market of medium

• confident, savvy and clean • medium income millennials aged between 25 and 45 • everyday products at affordable prices • transitional shoppers • better-for-you space • more education income millennials aged between 25 and 45. Value for money means it’s everyday products at affordable prices, getting hold of the transitional shoppers and drawing them to the better-for-you space. Better pantry.

Better snacking. Better convenience. We’re also dedicated to providing more education.

We all strive for a healthier life but with all the “health claims” out there, it can be confusing and hard to navigate through what’s real and what’s… not so real. We believe knowledge is power; the more you know about nutrition, health and wellbeing, the better for you and your family.

We believe in making what you eat count. 

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KADAC IN HEALTH

THE BEST IN PANTRY With a growing variety that are free from nasties and readily available, Nature First’s range is affordable, better for you, and the planet.

It’s great quality, authenticity in packaging and innovation brings you optimal choice for pantry, snacking and more.

Better everyday products

NEW LOOK

Conventional & organic options Promoting better wellbeing Affordable & convenient

better for you, better for your family

Nothing Artificial

Non GMO

Ethically Sourced

make what you eat count www.naturefirst.com.au

STARTING WITH A

PLAN What you need to know to create long lasting change to your plate and waist!

By Lora Attia

Dietician and Personal Trainer

H

ow many times have you attempted a “diet” and failed? Let me reassure you it has nothing to do with you, and everything to do with diet culture.

As a society, we have become so accustomed to being told what is “healthy” and following restrictive diets that we have lost touch with our ability to eat in tune with our body and hunger cues. As a result, the expectation is to restrict, conform to diet rules, and give up the enjoyment of food and the social experience of meal times. We have also handed over the task of cooking meals to the food industry and thus become

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food consumers, losing sight of what we are eating, why we’re eating it and how it nourishes and fuels our bodies.

As a Dietitian and Personal trainer, I see people guilt themselves to believe the reason they have not achieved their health goals is because they don’t have the “will power”.

From my experience, one of the biggest limitations to making long lasting change is meal planning skills. I believe poor meal planning is undermining our attempts to live healthier lifestyles. Meal planning is a skill that will not only benefit your health, but also your wallet and the planet.

The American Journal of Preventative Medicine in 2017 has found that people who regularly make their own meals at home have “better diets, consume less salt, sugar, fat and kilojoules” and as a result are “more likely to maintain a healthy weight.” Despite this, more than ever before, Australians are reaching for convenience and low nutrient dense foods that provide a lot of calories and not much else. Consequently, according to Australian Department of Health and Welfare, obesity in Australia continues to be a major public health issue.

The loss of food skills and the ability to

editorial feature plan and improvise meals means more Australians are lacking confidence and ability in the kitchen. We have all become time poor and our lack of food skills, particularly meal planning, is making the task of cooking unnecessarily daunting and complicated.

As a nation we are throwing away $8 billion dollars’ worth of edible food each year. Not only is this bad for our hip pocket, it is also devastating for our environment. Five million tonnes of our wasted food ends up as landfill which directly contributes to global warming and climate change. This is going to have a direct and unforgivable consequence on future generations.

A simple guide to eating healthy • Eat foods as close to their natural state and as often as possible • Put a variety of foods on your plate that you enjoy– create a rainbow!

• Avoid consuming highly processed and packaged foods as much as possible

AS A NATION WE ARE THROWING AWAY $8 BILLION DOLLARS’ WORTH OF EDIBLE FOOD EACH YEAR

• Learn to cook foods you want to eat and explore culturally diverse foods, flavours, herbs and spices as many of these also have incredible health benefits!

What we need to appreciate is that food is far more than what is on our plate. It is our source of energy, nourishment and longevity which significantly impacts disease prevention, mood, weight, health and wellbeing. When something has the power to have such a detrimental impact, how is it that we settle to fit into a “diet”, rather than taking the time to individually plan and define what works best for our bodies and our families?

As with any meaningful change in life, you need to experiment and discover how meal planning can work best for you. In order to create sustainable change, your approach should be practical and individualised to your food preferences. Meal planning is all about defining your needs and making food choices that are easily and readily available to you. Taking the time to do something as simple as creating a shopping list will prevent you from buying more food than you need while saving you time and money.

Below, are my tips and tricks for getting started with meal planning, and making some simple choices that will help you achieve a consistent, long term and healthy approach to your diet.

• Look for ways to increase your fruit and vegetable intake each day (only 20% of us actually meet the recommended 2 fruit and 5 veg guideline). Try to incorporate these into each meal and as snack.

How do I start?

First, become clear with what your needs and goals are. Here are some essential questions to help you get planning: • When do you get caught out with no food?

• What do you buy or reach for when you are hungry?

• What foods would you like to eat more of?

• Are you eating plenty of fresh wholefoods?

• What are your movements during the week and how many meals do you need to be able to take away or cook in advance?

• Which days and nights are you not able to cook?

PANTRY STAPLES • Canned legumes (beans, lentils, chickpeas) – good source of protein, fibre, B vitamins and other essential nutrients • Fruits and Vegetables – these are quick and easy to cook or just snack on • Avocado, nuts, nut butters, tuna – to increase good fats • Oats, barely, quinoa and porridge, brown or long grain rice and whole-wheat pasta – good source of complex carbohydrates and fibre • Flavour enhancers (olive oil, vinegar, salt reduced soy sauce, pasta sauce, vegetable stock Other handy tips • Get to know 5 recipes that take under 15 minutes to cook • Proteins don’t take much time to cook so I like to cook a pot of rice on the weekend to have ready as a base to any meal (organic soba noodles and quinoa are also great staple items) • Choose quality (fresh, organic, fair trade,

unprocessed) over quantity, and your meals will be tastier for it • To reduce food waste and your waistline, reduce portion sizes, cook only what you need and serve meals to sit on the inside of a dinner plate • Freeze leftovers (soups and bolognaise sauce always come in handy) • Give yourself time to enjoy your food before going for seconds – you will be surprised how full you may feel by simply slowing down • Practice mindful eating – really slow down, chew your food without distractions, recognise when you are full and stop eating, engage all you senses (smell, taste, sight), listen to the effects food have on your feelings and how you feel after certain foods, appreciate your food.

This ensures eating is an intentional act and makes eating more enjoyable.

Meal planning is not about cooking every meal that you and your family eat. It is simply a system to take out the guess work in cooking, while giving you flexibility in the kitchen. Have fun with it and take it as an opportunity to really get to know yourself and your eating habits. It is a journey, so there is no rush to “perfect it”. In my household, meal planning means I have some meals that are ready in my freezer, some vegetables that are pre-cut in the fridge and a pantry packed with handy canned legumes for an easy lentil salad or Mexican feast. That is what works for me, so find what works for you and your family.  Catalogue 2020

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editorial feature

ACV

THE ANCIENT FOLK REMEDY

By Tennille Giampiatro

More than ever before, people are looking for the most effective, convenient and financially viable ways to improve their wellbeing while also enhancing the way they look and feel overall.

A

pple Cider Vinegar (ACV) has been used medicinally for many, many centuries for its wide range of health benefits. The word vinegar comes from the Latin words Vinum (wine) and acer (sour), which is what vinegar basically is – a sour wine.

With its diverse medicinal properties and various health benefits, ACV was originally used as a natural antibacterial and anti-fungal. Today, it is used to assist with detoxification, as an antibiotic and anti-inflammatory, weight loss aid, skin care, hair care, a home remedy, deodoriser, disinfectant, natural preservative and house cleaner as well as used in vinaigrettes, soups, sauces and the list goes on.

ACV, or apple cider vinegar is a vinegar made by fermenting the sugar from the liquid of apples.

This turns them into acetic acid, which is the active ingredient in vinegar, and is known to kill harmful bacteria. This is the by-product of the ACV – also known as “The Mother”. The Mother consists of protein, enzymes and good bacteria, hence, this is the main ingredient and where most of the health benefits come from. ACV containing the Mother is usually unrefined, unpasteurized and unfiltered Apple Cider.

As the most popular type of vinegar in the natural health community, it is claimed to lead to all sorts of benefits for general and overall health, many of which have been supported by science.

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KADAC IN HEALTH KADAC IN HEALTH

editorial feature

HOW TO TAKE IT There are many variables as to the dosage of ACV, when it should be taken and how. The general rule of thumb is 1-3 tablespoons in a cup of water each day. The most common time to take it is first thing in the morning. It is said that there are more health benefits by taking it on an empty stomach. This however, will not suit everyone. For some it is best taken just before a meal and others, just before bed.

ACV can be an acquired taste, therefore honey is commonly added.

Some other ways to introduce ACV into your diet including using it cooking, baking, dressings, marinades, as a preservative, a household cleaner and in your beauty treatment.

It really is one of the most diverse products you can have in your pantry.

This includes reducing cholesterol and the risk of heart disease, lower blood sugar levels, improve symptoms of diabetes, detoxify, aid in weight loss, and can increase the feeling of fullness.

Due to its anti-inflammatory properties, it can be used as a toner to treat a breakouts as well as help balance the skin’s pH levels.

By reducing pH levels of the skin it may dry up acne spots and remove dead skin cells.

Its praise for being rich in vitamins and minerals, like vitamin C and B also mean it’s good for hair, helping exfoliate scalp skin, and reduce dandruff.

Overall, it helps to restore the body back to equilibrium while also assisting to soothe and heal.

Some of the main conditions and illnesses ACV has been thought to assist with include: Diabetes Trials have shown that ACV may assist in the way the body absorbs blood sugar and also increase insulin sensitivity (reducing hyperglycaemia). It is thought that consuming ACV before meals helps to slow the rate in which the stomach is emptied, therefore reducing large spikes in blood glucose. Studies have also shown that patients consuming ACV before bed have had a reduced fasting blood sugar level upon waking.

Immune ACV contains an array of vitamins and minerals which assist with building up the immune system. Some of the key nutritional components in ACV are potassium, Vitamin C, Vitamin E, polyphenols (antioxidants) and of course, probiotics. The antibacterial properties assist with fighting off pathogens, therefore reducing the severity and duration of the common cold, while its

function in the gut boosts the absorption of certain nutrients.

It has traditionally been used for cleaning and disinfecting, treating nail fungus, lice, warts and ear infections. Hippocrates, the father of modern medicine, used vinegar for wound cleaning over two thousand years ago.

Studies show that it inhibits bacteria (like E. coli) from growing in food and spoiling it.

IT REALLY IS ONE OF THE MOST DIVERSE PRODUCTS YOU CAN HAVE IN YOUR PANTRY. Digestion There are certain enzymes that the body requires to aid in the breakdown of foods before, during and after digestion. ACV has been shown to stimulate and support in the digestion of fats and proteins by stimulating the production of a vital stomach acid, or hydrochloric acid while the pro and prebiotics support the growth of microflora in the gut.

As a result of this, it is said that ACV may assist with bloating, constipation, abdominal distension, gas and heartburn.

Weight management Besides reducing blood sugar and insulin resistance, ACV has shown to help with weight management by increasing satiety – or helping you to feel full. Due it its thermogenic effect, it assists with energy expenditure and fat burning, therefore reducing fat storage. Due to its role in digestion, it is also able to reduce sugar cravings.

Cholesterol and heart health Heart disease is currently the world’s most common cause of premature death. It is known that several biological factors are linked to either a decreased or increased risk of heart disease. Several of these

Try an ACV Tonic • 1 cup chilled, brewed green tea • 1 Tbs Lotus ACV • 1 tsp Global Organics maple syrup • 1 tsp grated ginger • Lemon - optional Stir tea, vinegar, syrup and ginger in a medium glass. Add a squeeze of lemon, if desired.

This weight-loss tonic might help you slim down, even though it’s not a quick fix for healthy habits. Green tea has caffeine and antioxidants that may help boost fat loss. Ginger might help you burn more calories. And maple syrup adds a touch of natural sweetness to this hydrating drink. Add this tonic to your diet in addition to sensible eating and exercise to help boost your weightloss efforts.

“risk factors” can be improved by vinegar consumption. Although there are few studies on the correlation between consuming ACV and cholesterol, from evidence we do have, we can see that there is a positive effect of ACV in lowering triglycerides and total cholesterol.

Incorporating apple cider vinegar into your diet is one of the best ways to increase your metabolism and start your journey to wellness. It is something that is easily incorporated into your diet while still providing a range of health TRY benefits and flavour to THIS! food. 

TRY OUR BRAGG APPLE CIDER VINEGAR TODAY! Catalogue 2020 13 Catalogue 2020 13

COOKING WITH ACV

Easy Vegan Chocalate Banana Muffins Serves 4

Ingredients: 2 cups self-raising flour 2/3 cup brown sugar 1/3 cup cacao nibs 1 cup mashed banana ½ cup sunflower oil 1 tsp vanilla extract 2/3 cup unsweetened oat milk 1 tsp bicarbonate of soda 1 tbsp apple cider vinegar

Method: Preheat oven to 180ºC/160ºC fan-forced. Grease a 12-hole muffin pan.

Place flour, sugar and ¼ cup cacao nibs in a large bowl. Stir until well combined. Make a well. Add banana, oil and vanilla to well, without stirring.

Place milk in a jug. Add bicarbonate of soda, then vinegar. Lightly whisk with a fork until frothy. Add to well. Stir until mixture is just combined.

Divide mixture evenly among prepared pan holes.

Sprinkle with remaining cacao nibs. Bake for 18 to 20 minutes or until golden and firm to touch. Stand in pan for 5 minutes. Transfer to a wire rack to cool. Serve.

Per Serve 1149kJ | Fat 10g | Sat Fat 6g | Fibre 2.5 Protein 5g | Carb 39g | Sugar 22g 14

KADAC IN HEALTH

Salt and Vinegar Popcorn Ingredients: ½ cup organic popcorn kernels 1 tbsp organic olive oil or organic coconut oil 2 ½ tbsp organic vinegar (apple cider, balsamic or white) Sprinkle of fine celtic sea salt

Method: Popping: To pop, add 1 tbsp oil to a large saucepan (make sure it has a lid or you could be in trouble!). Add 3 kernels corn, cover and place over medium-high heat.

When the three kernels pop, add the remaining ½ cup kernels (this lets you know that the oil is hot enough) Cover the pot and swirl to coat the kernels with oil.

Shake the pan constantly to ensure all the corn pops and it doesn’t burn.

Continue cooking until the popping slows to less than one pop in 4 seconds. Remove from the heat and you are ready to add your flavours!

Flavour topping: Add ingredients while popcorn is still hot and stir to combine.

For extra crunch put under the grill for 5 minutes 

Per Serve 352kJ | Fat 5.1g | Sat Fat 0.5g | Fibre 1.6g Protein 1.3g | Carb 9.5g

Bragg has a great range of products including • Apple Cider Vinegar • Apple Cider Vinegar Drinks • Olive Oil • Dressings

Recipe...

Patricia Bragg Detoxifying D rink: • 1 glass wate r (12-16 oz.)

• 2 Tbsp. Brag g Apple Cider Vinegar • 2 Tbsp. lemo n juice • 1 tsp. cinnam on • 1 dash caye nne pepper (o ptional) • 1 packet ste via or tablesp oon of raw ho ney Mix well befo re drinking

• Seasonings Visit our website for the full range of products available.

orders@kadac.com.au | 1300 762 025 | kadac.com.au Catalogue 2020

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new product

QA WITH

SABA

ORGANICS What’s new in organic skincare.

What was the initial vision for Saba Organics?

Our vision was to empower those who care about their health through organics by connecting nature and its benefits to all of us.

Our objective is to make certified organic products as affordable and accessible as possible. Delivering the safest, most gentle and naturally effective skincare on earth is our mission, and one we’re incredibly devoted to.

Saba Organics is the highest-grade Australian certified organic range that smells and feels great. We are passionate 16

KADAC IN HEALTH

about people and planet – our love for organic products is a way of life. We are committed to offering everyday Aussie consumers the benefits of certified organic plant-based ingredients, Australian botanicals and essential oils with powerful natural benefits to make the safest, most gentle and naturally effective skincare on earth.

Our formulations leverage off Mother Nature’s naturally potent ingredients providing advantages such as nutrients, antioxidants and vitamins, which are found in

highly sought-after plant extracts.

What are the values of Saba Organics?

We have a simple and rewarding saying here at SABA Organics: “LIVE, LIFE” – LOVE. INSPIRE. FAMILY. EARTH LIFE – Live life to the fullest, get the most out of every day, and appreciate the small things.

LOVE – Love what you do. Love with your whole heart.

FAMILY – Family and friends are the core – the most important relationships we have.

Work on them and cherish them.

affordable and accessible to all.

Welcome to our family!

EARTH – Let’s look after our planet and respect it. We only have one.

When choosing certified organic you are choosing to support ethical and environmentally sustainable growing methods for generations in the future.

Our values are a pragmatic approach to sustainability for our bodies and our earth.

Everything we produce is fully certified by the Australian Certified Organic body (ACO).

It is important to also consider packaging and the environmental impact of products washing down the drain and into our water systems. Packaging and ingredients that offer recyclable, biodegradable and environmentally friendly qualities positively impact our earth.

OUR FORMULATIONS LEVERAGE OFF MOTHER NATURE’S NATURALLY POTENT INGREDIENTS PROVIDING ADVANTAGES SUCH AS NUTRIENTS, ANTIOXIDANTS AND VITAMINS What are some of the harmful toxins that can be found in commercial products? Why should we avoid these additives?

Petrochemicals, genetically modified ingredients, parabens, artificial colouring, sulphates including sodium laureate sulphate, dioxins, artificial fragrances, pesticides, alkaline substances, mineral phosphates, tar derivatives and excess packaging should all be looked out for as they can be damaging to the environment and your skin. Nano ingredients and propylene glycol are also best avoided, and of course you want your products to not have been tested on animals, not contain animal ingredients and to be palm oil free.

Instead, we love to use free-radical age-fighting antioxidants, natural antiinflammatory nutrients, premium-quality pure essential oils, certified organic and

natural ingredients, powerful bio-active ingredients, nourishing cold-pressed (virgin) certified organic leaf, seed and fruit oils.

Essential vitamins and minerals and vital essential fatty acids with omegas are also a part of our mix.

What does a typical day look like at Saba Organics?

No such thing – typical is not in our vocabulary. Between mixing, blending, product development, packing and visiting our distributors and stores, we all keep very busy. Every day is vibrant exciting and fun.

We do have one rule – we all stop for lunch together and will eat outside, grabbing some all-important vitamin D from the sun.

What is your personal definition of beauty?

Our definition of beauty is simplicity and confidence. Confidence comes from knowing you are doing the right thing, which is derived from the actions that we take. Products can make us feel confident and, in turn, beautiful.

It is a mental thing. Confidence on the inside looks beautiful on the outside.

Where do you source your ingredients?

Australia, Italy, India and England. All ingredients in the Saba Organics range

are certified organic and come from a diverse range of countries. We use local where possible and love native Australian ingredients. We have some great and highly naturally effective ingredients in our own backyard. Some other countries that have a very good range of certified organic plantbased ingredients are Italy, England and India. They are very sophisticated when it comes to raw ingredients.

What is your favourite product in the Saba Organics range?

The hand sanitiser. It is great for travel, laboratory tested and proven to kill 99.9 per cent of germs. The lavender is my favourite – it smells great. We source the lavender oil from Tasmania.

What’s next for Saba Organics?

We are introducing our Saba Organics Home Range including dishwashing liquids, multipurpose spray, laundry liquids and floor cleaners, as well as a range of toothpastes and mouth washes, for 2020.

We are also working towards the world’s first TGA approved (Therapeutic Goods Administration/FDA) and fully certified organic vegan medical skin and bodycare range  .

YOUR SKIN IS LIKE A SPONGE. DON'T ABSORB TOXINS!

orders@kadac.com.au | 1300 762 025 | kadac.com.au

editorial feature

EXPERT

Q&A

BROOKE HARCOURT

Paediatric and Maternal Dietitian

We ask internationally recognised nutrition expert Brooke Harcourt how best to approach your kids to develop attainable nutrition goals.

By Tennille Giampietro 18

KADAC IN HEALTH

D

r Brooke Harcourt has a Bachelor of Nutrition & Dietetics Honours degree, Bachelor Science Honours degree majoring in Endocrinology and Immunology and PhD in Medicine from Monash University.

Brooke is also a lecturer and supervisor of postgraduate medical and biomedical students at the University of Melbourne.

Her specialty is paediatric Nutrition and Dietetics, so naturally many of her research projects are based on paediatric conditions. She is also a private practice dietitian and lactation counsellor at Family Dietetics in at the Royal Children’s Hospital, Melbourne.

What can parents and children generally expect from a consult with you?

Well firstly, I always like to explain what I do and give a brief outline of how the consult will go.

I really like to initially get to know the patient and parent. This will usually go quite in depth and we may cover certain topics such as overview of their diet and meals, how they usually eat and their meal time environment (i.e as a family at the table, or child separate etc.),

screen time, physical activity, medications, sleep, school, social support and how or if their child is integrating.

I will always then get the parents goals and what it is exactly they want to achieve by seeing me and what they would like to get out of my consults.

to help both parent and child feel part of the community again and not so isolated. This can be as simple as informing them what they can and can’t order at a restaurant, so something so simple such as going out for a meal doesn’t seem so daunting.

Why would parents see a family dietitian?

What is the most rewarding part of your job?

While there are some more specific reasons parents would bring their child into see me, there are also some great general reasons.

Some of these include: • Assist with diets that have specific food restrictions • Assist with diets for child of various conditions eg coeliac, colic etc • Concerned about growth • Ensuring progress in on track • Continuous arguments at the dinner table • Waking during the night feeling hungry • Sleep schedule and ways to implement them • Not eating lunch at school/kinder • Missing specific and critical elements such as sleep, foods, cognitive processes etc which are having accumulative and detrimental effects

One of the best things I get to do is celebrate each little step and mile stone that a child makes. It doesn’t matter how big or small of a win. This could be something as small as adding one particular food to a meal. It means I get to be a part of each patient’s progress.

How do you stay up to date with the latest research and where would you direct parents for information? E.g books, websites, podcasts I am part of research groups in the hospital which is where I am able to stay up to date but I also participate in certain journal clubs and attend medical conferences and other more specific training courses through Monash.

It is also important for parents to have access to up to date information, so I would usually recommend websites instead of books as websites are usually more up to date. Some of these include: • Raising Children Network • Resources – WA Health – Play and Learn Fact Sheets Another helpful resource may be some of the resources available at the Royal Children’s Hospital

What are some of the most common issues you see in clinic and what are some of the ‘at home’ treatments parents can use?

One of the more common issues I see is milk intolerances in babies. I also see various other dietary conditions, feeding difficulties, ASD and ADHD as a lot of my patients are referral based.

I also see many parents introducing new diets such as Vegan and Vegetarian and other food restriction diets such as coeliac.

I really enjoy helping parents work their way through this and giving them new options and techniques to help their child. One of the most important factors while doing this is being able

What are some of the most common nutritional mistakes you see?

I see many parents get too caught up with what progress they think their child should be making. Many parents make the mistake of not being intuitive enough about what their child may want or need.

Some other points to remember which can be quite helpful at meal time: • Don’t be afraid to re-offer food on another occasion; just because they refuse once.

Try again another night and don’t feel the need to make too big of a deal about it • Parents have placed a heavy reliance on milk products, which may not necessarily suit each individual child • Introducing solids at the right time – usually 2 ½ - 3 years old • It is really important to teach and show their children how to eat certain foods. Let them be inquisitive about their food, it will usually make them more comfortable to eat it. As humans, we are naturally inquisitive

What are some of the best practices parents can get their children into the habit of doing or doing for their children?

There are a couple of small changes parents can do to make meal time easier for both parent and child. It is always going to be about what works best for your child and what gets the most positive response from them. Some of the things we can do to help with this are: • Try to have family meals together at the table. Although this may not always be possible, it is a good practice to get into • Once they start to get a little older, usually around 2 years old, ensure feet are not dangling as this will most likely act as a distraction • Instead of forcing and continuously telling your child to try things, start by getting them used to that particular food being in their zone. Let them smell and touch the food so they know what it is they will be trying • Remove the pressure of eating certain foods. This is will help your child focus

and assist with meal time being a more positive experience • Positive reinforcement. Even if they have not finished everything on their plate or tried a specific food, still try to celebrate the little wins by acknowledging you have seen and appreciate their efforts

What do you think some of the most important foods parents should include in their child’s diet?

I find many children are missing some form of protein during the day. Many are not consuming much, if any, throughout the day.

This is possibly causing children to stay hungry during the day which means they lose focus, have lower energy and can show moodiness.

I find many are also missing fibre such as grains, legumes and whole wheat source.

These also have a lower GI and contain iron.

What are some of the best ways to tackle a fussy eater?

One of the easiest ways to turn meal time into a negative experience is by forcing children to eat and continuously telling them they ‘must’ eat something.

By simply re-phrasing a sentence and telling them they don’t have to eat it will help them to start investigating their food. It is a protective mechanism to inspect and ensure what they are going to eat is ‘safe’. Don’t be afraid to try again but this will help take the negativity and pressure away from the situation.

With all your experience and knowledge, what is something you wish more people knew?

I find it is important to empower children when it comes to eating. This doesn’t mean letting them eat what ever they like. This just simply means letting them use their own cognitive processes. It means not asking as many questions. Give them the food and give them the time to investigate.

This can come down to something as simple as changing the tone and the way you ask your child to do something. Instead of asking your child “Can you please sit down” change this to “You can sit down”. This is less likely to result in your child flat out refusing, causing the parent to get upset and changing their whole mood.

This power of language creates less animosity and frustration for you both.

I am always able to offer specific tools and advice. At times, some parents just need the reassurance that what they are doing is correct.

After seeing a patient, we can come up with a plan together and put different strategies in place to create not only a more positive environment for the child but also a more harmonious household for the family  Catalogue 2020

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Q&A

CUSTOMER

Q&A

MOSES AND CO Moses and Co Market Wholefoods is a family owned and run business that prides itself on service, product freshness and extensive variety.

By Tennille Giampietro What type of products are currently on trend in your store?

Eco friendly products such as cleaning products, shampoo/conditioner bars, swag bags etc are on trend at the moment.

Consumers have become more aware of sustainability and there is definitely a growing concern for our planet. People are becoming aware that even simple changes can make a difference. I have a strong feeling they will continue to be going forward.

What type of customers do you currently service?

Because we are located in South Melbourne, with a great central location, we tend to service a vast array of customers. Anything from locals, tourists, people on-the-go and everything in between. Moses’ favourites are the cute oldies.

PEOPLE ARE BECOMING AWARE THAT EVEN SIMPLE CHANGES CAN MAKE A DIFFERENCE. I HAVE A STRONG FEELING THEY WILL CONTINUE TO BE GOING FORWARD. What is the most sort after product in your store and most sort after Kadac product in your store? Why do you think this product does so well?

The most sort after Kadac product, by far, is the Bragg Apple Cider Vinegar. The reason for it being so popular is that it is a fantastic product. Not only has it been around for many years and has been tried

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and tested by many but customers love and trust the brand.

What promotions work in your store?

We generally find, limited time discounts tend to work the best in store. It usually works best when it involves a whole product category.

What promotions would you like to see more of?

Lotus has always been one of our best selling brands and will continue to be so. Any sort of promotions on Lotus is always going to be a hit.

Where do you see your business going long term?

At Moses And Co., we believe customer service should always be number one priority and this is what will set us apart from the bigger players in the market. By doing this we have been able to attract a niche market. This is what has kept our customers coming back and what we will continue to do so in the future.

What is the newest product in the market place that you are excited about?

We are really excited about introducing all the new home compostable packing that has started appearing in the market.

What category have you seen the largest growth and what category do you see future growth in?

Gut health has, without a doubt, seen the largest growth and will definitely continue to rise. This has included products such

as the Lotus Fibre Cleanse, gentle protein powders and resistant starches and of course probiotics/prebiotics. People have become more aware of the importance of gut health.

What is your busiest time of the year and what do you do differently to support demand?

Busy periods will always vary depending on season, however, winter months are always the busiest as people tend to be at home cooking and experimenting in the kitchen. To support this, we always make sure the store is stocked up with the newest products to ensure we can give them exciting ideas and keep them coming back. Some of the best sellers are the Global Organics Soups.

What are your 5 top selling lines?

1. Bragg’s Apple Cider Vinegar 2. Our famous store-made natural Peanut Butter 3. The delicious truly Free Range Willow Zen Eggs from happy hens and farmers Kelvin & Kumi Slade 4. Lotus Organic Rolled Oats 5. Good Brew Kombucha on tap 

Alba Hawaiian uses tropical fruit extracts, nourishing plant oils and certified aloe vera to create exotic body care treatments that best reflect the beauty, vitality and spirit of the Hawaiian Islands.

Alba Botanica® products are formulated without: • DEA, MEA or TEA, • Parabens PEGs and PEG • Phthalates derivatives • Artificial colours • Ethoxylated • Propylene glycol ingredients • Aluminium associated • Mineral oil with 1,4 • Petrolatum • Dioxane and formaldehyde donors.

• Oxybenzone • PABA • Nano-particles

orders@kadac.com.au | 1300 762 025 | kadac.com.au

POWER OF NATURAL Control tartar and deliver long-lasting fresh breath to keep your customers smile healthy, bright and beautiful with JĀSÖN® all natural, fluoride free dental range.

orders@kadac.com.au | 1300 762 025 | kadac.com.au

Catalogue 2020

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editorial feature

THE

SCHOOL LUNCHBOX FOOD FIGHT School Lunches - two words that make most parents skin crawl!

By Monica Mignone

Primary School Teacher and Nutritionist

A

s a primary school teacher, I am well aware that it can be hard to make a lunchbox both healthy and enjoyable so that both parent and child are happy as well as fit into today’s healthy school guidelines. Well I come baring good news; it is certainly possible, and I am going to tell you how!

Some parents are unaware of the importance of what goes into their child’s lunchboxes while a majority are confused of what exactly should go in school lunches and why.

SO HOW CAN PARENTS PREPARE A LUNCHBOX THAT IS BOTH HEALTHY AND ENJOYABLE? There are a number of reasons why a wholesome lunchbox is imperative for good health in kids. First and foremost, providing kids with a well-balanced lunchbox that 22

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provides them with key nutrients is essential in ensuring that they have enough energy to get through the school day and their after school activities.

Eating nutritionally balanced snacks and lunch also supports concentration levels throughout the day. If they are eating well, there is a far higher probability of them not only learning the content taught to them, but retaining the information they learn.

A nutrient dense lunchbox can also help to stablise blood sugar levels throughout the day. Our brains use glucose as fuel, so children with steady blood sugar levels tend to have better concentration and cognitive function when compared to those who don’t.

Kids who eat a lot of high GI foods, like white bread, doughnuts and jellybeans, are generally left feeling lethargic and hungry well before the end of the day. When it comes to carbohydrates in lunchboxes, it is really important that you aim to get as many low GI

foods including brown rice, oats, vegetables and nuts in there as possible.

So how can parents prepare a lunchbox that is both healthy and enjoyable? Let me share with you six basic principles that I base any meal plan on with any of my clients that cater for both nutritional and enjoyment factors.

1. ADEQUACY Diets must provide enough nutrients and energy for the individual. It is important that you fill your child’s lunchbox with different foods from all of the different food groups so that they are getting adequate vitamins and minerals from all of these different foods.

2. BALANCE Balance involves consuming the right amounts of each food. Giving your kids 4 pieces of fruit may seem like a ‘healthy’ lunchbox because fruit is healthy, right?

HEALTHY ADDITIONS TO YOUR KIDS LUNCHBOX

Googys Real Food Protein Bars

Human Bean Co Faba Beans

Vege Chips Sun Valley True Fruit Strips Nature First Chickpea & Lentil Chips

Wrong. Depending on age, kids should actually only be eating 1-2 serves of fruit per day. I always suggest to parents to try to take into account what your child will be eating for breakfast and dinner, and then fill in the gaps with their lunch and snacks at school.

3. ENERGY CONTROL This principle is all about ensuring the amount of energy coming into the body is balanced with the amount of energy being used – energy input vs energy output. This will differ for different children. Kids need to be physically active. If your child is active every single day, they may need more food.

If they only participate in one sports class a week, they may need less. There is no onesize-fits-all approach to nutrition.

often as possible. Some changes you can make to increase nutritional value may be buying whole meal bread instead of white bread, providing freshly squeezed oranges instead of store bought fruit juice, or homemade muesli bars over store-bought.

Making small changes gradually is more likely to work better and be more sustainable rather than completely overhauling your child’s diet overnight. Remember, we want it to be healthy and enjoyable.

A WELL BALANCED LUNCHBOX PROVIDES KIDS WITH NUTRIENTS ESSENTIAL IN SUPPLYING ENOUGH ENERGY TO GET THROUGH THE DAY

4. NUTRIENT DENSITY

5. MODERATION

It is important that you try to select the most nutritious foods from each food group as

This is about only eating foods that are high in sugar and fat occasionally. Just as food

is there to fuel our bodies, it is also there to be enjoyed. There is absolutely nothing wrong with occasionally surprising your child with a little chocolate bar or choc chip cookie every now and then. It is important that you find a good balance between the two, as overloading your kids on sugar can lead to serious health issues such as diabetes and obesity, while depriving them of it can lead to other issues, such as eating disorders and an unhealthy relationship with food.

6. VARIETY Finally, varying foods from each food group daily is something that can help keep your child interested in their lunch and snacks each day. Just as we like variety in our diets, so do kids. Try to change up what they eat every day. It might be something as simple as changing the bread to a wrap or swapping turkey for chicken every second day.

Catalogue 2020

23

recipes

LUNCHBOX IDEAS

Banana, Oat & Chocolate Bars Makes 16

Ingredients: 230g (2 ½ cups) Nature First Organic Rolled Oats 80g (½ cup) natural seed mix with pine nuts 50g (⅓ cup) dried cranberries 1 tbsp Nature First Linseeds ½ tsp Lotus Ground Cinnamon 60g (¼ cup) Global Organics Cold Pressed Coconut Oil 100g (¼ cup) Lotus Rice Malt Syrup 2 ripe bananas, mashed 1 egg 45g white chocolate, melted

Method: Preheat the oven to 180°C/160°C fan forced. Line a 16 x 26cm slice pan with baking paper, allowing the sides to overhang. Combine the oats, seed mix, cranberries, linseeds and cinnamon in a large bowl and make a well in the centre.

Combine the coconut oil and rice malt syrup in a microwave-safe jug. Microwave on Medium for 1 minute or until melted and smooth. Cool for 2 minutes.

Add coconut oil mixture, banana and egg to the well. Stir until just combined. Spread over prepared pan. Bake for 35 minutes or until firm to touch. Cool in pan for 10 minutes. Transfer to a wire rack to cool completely.

Cut into 16 triangles. Drizzle with the melted white chocolate and set aside to set. Store in an airtight container in the fridge for up to 5 days.

Per serve: 733kJ | Fat total 10g | Sat. Fat 5g | Fibre 3g Protein 4g | Carb 19g

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Healthier Chocolate Crackles Makes 24

Ingredients: 70g (2 cups) Lotus Puffed Rice 30g (1 cup) Lotus Quinoa Puffs 30g (½ cup) Global Organic Coconut Chips 150g medjool dates, pitted, finely chopped 100g 85% dark chocolate, melted, plus extra, to drizzle 1 tbsp Global Organics Cold Pressed Coconut Oil

Method: Grease a 16 x 26cm slice pan and line with baking paper, allowing the long sides to overhang.

Combine the puffed rice, quinoa puffs and coconut flakes in a large bowl. Add the dates and mix well.

Make a well in the centre. Add melted chocolate and coconut oil. Stir to combine. Transfer to prepared pan. Use the back of a spoon to press firmly into pan.

Place in the freezer for 10-15 minutes, until firm.

Drizzle with extra chocolate. Cut into bars.

Per serve: 514kJ | total fat 6g | Sat. fat 4g | Fibre 1g Protein 1g | Carbs 15g

orders@kadac.com.au | 1300 762 025 | kadac.com.au

editorial feature

Exercise and physical activity, getting you back to life with these simple tips and Pilates tricks

By Lora Attia

Dietician and Personal Trainer

E

ncouraging people to increase their daily physical activity and exercise has always been important and the health benefit is widely known. However, we are still struggling to get moving and it is having a greater impact on emotional, mental and physical health. Whilst the evolution of technology has served us in many ways it has also led to greater disconnect and a more sedentary lifestyle.

More people are suffering from stress, anxiety, depression, chronic illness and obesity – conditions which we now know can be improved with increased physical activity by simple movement and exercise. Regular exercise has been shown to significantly improve not only overall health but more specifically improved sleep and immune function, helping to maintain muscle mass and a healthy body weight as well as reducing the risk of chronic disease.

Furthermore, due to the release of endorphins, physical activity can also improve mood and is suggested as a useful treatment for symptoms of depression.

We all want to feel great and invest in our longterm health but knowing where to start can be daunting so breaking it down and simplifying it can make it much easier to get started. The current guidelines in Australia recommend at least 30 minutes of moderate physical activity on most days for adults. The world health organisation

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recommends 150 minutes of moderate aerobic exercise a week. This can be achieved in numerous ways. You could exercise for 5 days for 45 minutes per day or 7 days for 22 minutes per day. This is important to note because the more you can tailor your exercise to fit into your lifestyle the more likely you will stick to it and actually enjoy it.

Now that we know how much exercise you need, let’s look at how this should feel: The Australian Guidelines recommend the following: Regular moderate aerobic intensity for long term health benefits: • Breathing quicker but not out of breath • May develop a light sweat after 10 minutes • Maintain a conversation but you cannot sing Examples of exercise to achieve this are: • Brisk walking • Walking in the pool • Gardening • Pilates Intense aerobic intensity for long term health benefits: • Heavier and faster breathing • Develop a sweat after just a few minutes • Struggle to speak more than a few words at time before needing to pause for a breath

Examples of exercise to achieve this are: • Running/jogging • Swimming • Cycling • High intensity interval training (HIIT) Benefits of intense aerobic activity?

Intense aerobic activity will get you working up a sweat sooner and burning more calories. This occurs by reaching and maintaining a higher heart rate sooner. This can lead to a greater loss of fat compared to moderate aerobic activity in a shorter period of time. If you are new to intense physical activity, start slow by aiming for 10 minutes every second day and gradually working up to 20-30 minutes, 4-5 days a week. Spend some extra time warming up and stretching after your workout to avoid extended muscle soreness.

Handy tip: Mix up intensities and activities to keep it fun and achievable Tips to increase your daily physical activity • Walk more! It doesn’t have to be complicated you just need to start!

• Break up your day with 2 x 15 minute walks – one to start the day and one in your lunch break • Go for walks with a friend and you will be surprised how long you can walk for • Create more opportunities on your daily commute or within your workplace to move your body. This could be parking further away from your destination, taking the stairs, getting up for a stretch and a walk every two hours or every hour if possible • Get more hands on with the garden,

household chores and using ads on television to prompt you to move for a few minutes • Limit social media use and reconnect with friends over fun activities like bowling, dancing, art galleries, ice skating or discovering a new walking track Lastly try something new! Pilates!

If you have ever wanted to try Pilates but something has been holding you back, now is the time to sign up to your first class. It truly is for everyone. It is one of the first exercise systems that connected the mind and body. The six Pilates principles are: concentration, centering, breathing, control, precision and flow. The exercises are low impact and have many progressions to suit all levels of core strength. This means you can start light and build up when you are ready. You will learn how to activate and strengthen your deep abdominal muscles, increase core stability and tone your entire body whilst steadily increasing heart rate and moving the body as gently or as intensely as you are comfortable with.

I have been teaching Pilates for five years now and I love seeing the total transformation in body shape, tone, posture and strength in all ages. As a result of building core strength my clients experience less back pain, more mobility and increased flexibility. Pilates is also suitable for those who have injuries and can be modified for pregnant and postnatal clients.

Handy Hint: Check out the Mind Body App for great fitness and Pilates classes in different locations 

Catalogue 2020

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new product

DOCTOR V A HEALTHY ENERGY DRINK!

D

octor V is a new, adaptogenic energy drink that provides a 100% natural energising boost.

Designed by Doctors, Naturopaths and PhDs, our four formulations are: Siberian Rush, Brain Storm, Karma Karma and Bender Mender. Each drink offers a unique and completely natural way to provide an energy boost for improved physical and mental performance.

Adaptogenic Herbs Adaptogenic herbs are non-toxic plants that have been used traditionally for reducing adrenal fatigue, restoring balance and enhancing mental and physical performance. These herbs have been used for centuries by Russians as well as by the Vikings for their energy-enhancing benefits.

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Today, these compounds are regaining popularity and are being cited in wellness blogs, google articles and health journals for their energy giving properties. Our wild herbs, grown mostly in the Arctic Circle, are sustainably grown and harvested.

Pine Extract Another plant extract used by the Russians for centuries is Siberian Pine Extract, which is used in both food and medicine as a source of vitamin C. The extract contains a wide range of antioxidants, organic compounds and micro-nutrients.

Sea Buckthorn Berries A key ingredient of two of our drinks is sea buckthorn berry juice. These berries have historically been known as “holy fruit” and

are very rich in vitamins A, B1, B12, E, K, P and C as well as flavonoids, carotenoids, and antioxidants. Potassium, calcium, magnesium, iron and phosphorus are also present and may also be one of the only plant foods known to provide all four omega fatty acids — omega-3, omega-6, omega-7 and omega-9.

Comparison with Traditional Energy Drinks Doctor V is formulated to provide health conscious consumers with 100% natural energy. Our formulations have none of the artificial additives or preservatives used in traditional energy drinks. Unlike other energy drinks that use artificial herbs synthesised in a laboratory, Doctor V only uses wild, hand-picked berries and

herbs. Doctor V has the minimum quantity of caffeine required to be classified as an energy drink under Australian food laws and has almost half the amount of caffeine and half the sugar as other energy drink brands.

Our Drinks The dynamic drinks that make up the Doctor V brand have different berry-based formulations for different specific outcomes.

DR V’S TEAM LOVE TO PLANT TREES. WE PLANT A TREE FOR EVERY 10 CARTONS OF DOCTOR V PURCHASED. THAT’S A LOT OF TREES.

Siberian Rush was created to cater for those consumers who are interested in the gym, fitness and their overall health with benefits aimed at providing both short term and long term energy.

Brain Storm was created to cater to the growing gaming market, corporate lifestyle, late night students and big thinkers. It’s designed to boost stamina, mental acuity and memory, while aiding in reducing stress levels and unwanted fatigue.

Bender Mender was created to help speed up recovery. It is aimed at party-goers, those working long hours or generally burning the candle at both ends who want to get their sparkle back. It is perfect to drink before as well as after a big night out and aids hydration while settling upset stomachs.

Karma Karma was designed to target a health-conscious, freespirited and relaxed female demographic. The key aspect of Karma Karma is to deliver a more balanced and gentle energy boost for the mind and body, while helping the body adapt to stress.

Help for the planet The founders take human impact on the planet seriously. Their major focus has been understanding the relationship that forests have on weather patterns, rainfall, soil quality and CO2 levels. Forests play an unimaginably important role in climate change, carbon dioxide reduction, drought prevention and even ocean health. Dr V’s team love to plant trees. We plant a tree for every 10 cartons of Doctor V purchased. That’s a lot of trees.

EACH DRINK DELIVERS A NATURAL PHYSICAL AND MENTAL ENERGY BOOST

• Adaptogenic energy drinks • Half the caffeine & sugar of other energy drinks • Using only natural herbs – not synthetic like other brands • Australian owned, Australian made, Australian developed • Infused with wild berries and herbs from the Arctic Circle • Two years of research into the formation of the drinks • Backed by a team of scientists and nutritionists to build unique formulations • Four powerful drinks in the range • With adaptogenic herbs: shown to increase resistance against physical, chemical, biological and psychological noxious factors • We give back to the planet • 100 percent natural

More Energy The Team behind the creation of Dr V have undertaken a long process to deliver health conscious consumers a natural energy boost.

The team travelled to Siberia to meet local scientists and observe the extraction of handpicked produce to be included in the range. This hands-on approach has led to four incredible formulations that deliver an energising boost different to any other energy drink on the market while staying 100% natural.

Doctor V, an energising drink powered by nature.

For more information visit www.doctorv.com.au  Catalogue 2020

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editorial feature

OFF BALANCE 5 WAYS TO A BETTER WORK-LIFE BALANCE

Let’s be straight; Today’s work-life balance is so lopsided it’s basically teetering on an edge. We’re walking a tightrope trying to keep all our balls in the air. It’s exhausting and many of us find ourselves sinking into a mentality loop of I must be better, try harder, be successful, stay later, start earlier, finish this… but it’s no way to live our lives to the full.

By Djacinta van der Meulen

W

e’re falling into a life where our work takes precedent over everything else in our lives. With our desire to succeed professionally while being the best that we can be and always striving to fit more in and a culture where working hard is promoted as the best path to success…it can leave us forgetting about our own wellbeing.

Creating a harmonious work-life balance is critical to improving not only our physical, emotional and mental health, but our career health too.

The first thing to remember when finding your work-life balance is that there is no perfect balance.

Many people think that a “work-life balance” consists of having a particularly productive day at work then leaving early to spend the other half of the day with friends and family. While this may seem ideal, it is not always, and most often, possible.

Don’t strive for the perfect schedule; strive for a realistic one. Some days, you might focus more on work, while others you might have more time and energy to pursue your

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hobbies or spend time with your loved ones.

Balance is achieved over time, not each day.

It is said that people who have a better healthy lifestyle can be more productive, miss less work and have fewer healthcare-related expenses. Employers who are committed to providing environments that support a work-life balance for their employees can save on costs, experience fewer cases of sick leave, and enjoy a more loyal and productive workforce.

Some ways an employer can show their support is by encouraging workplace activities. This could be in the form of BBQ’s and morning teas or days set aside to bring your dog to work, wear your pj’s, special dress-up days, really anything where you’re getting together and enjoying a moment being supportive and socialising as a group.

It is important to remember that not everyone’s work-life balance looks the same, and not everyone divides their work and personal life directly in half. Work-life balance is less about neatly dividing the hours in your day between work and personal life and more about having the flexibility to get things done in your professional life while still having time and energy to enjoy your personal life. Having flexibility means that some days you might work longer hours so you can create time later in the week to enjoy other activities.

Regardless of how you organise your time, you should place high importance on creating a balance to be successful at work and in your personal life.

PRIORITISING YOUR HEALTH Your overall physical, emotional and mental health should be your number one priority when balancing work and life.

ONE IN SEVEN AUSTRALIANS WILL EXPERIENCE DEPRESSION IN THEIR LIFETIME. ONE QUARTER OF AUSTRALIANS WILL EXPERIENCE AN ANXIETY CONDITION IN THEIR LIFETIME (1)

As more and more people find themselves struggling with anxiety and depression, it is imperative that you find ways to manage this day to day; be it with professional therapy, friend therapy, exercise, yoga, meditation, whatever works for you. You may need to find time in your day to leave work early or ditch your evening plans to take time to care for yourself.

If you battle with an illness, chronic issues, cold and flu, migraines, don’t be afraid to call in sick to ensure you are taking adequate restful time to recover. Overworking yourself prevents you from getting better, which can possibly lead to you having to take more days off in the future.

Prioritising your health first and foremost will make you a better employee and person.

You will miss less work, and when you are there, you will be happier and more productive. It doesn’t have to be a radical or extreme activity, it can be as simple as taking time to breathe, meditate or take a walk.

ONE IN FIVE AUSTRALIANS (21%) HAVE TAKEN TIME OFF WORK IN THE PAST 12 MONTHS BECAUSE THEY FELT STRESSED, ANXIOUS, DEPRESSED OR MENTALLY UNHEALTHY. (2) TIME TO UNPLUG We live in a connected world that never sleeps.

Cutting ties with the outside world from time to time allows us to recover from weekly stress and gives us space for other thoughts and ideas to emerge. Unplugging can be something simple like reading a book on your daily commute, taking time to play with the family or going for a walk.

It’s about giving yourself time to decompress and taking steps to prevent potential burnout. Taking time to unwind is critical to success and will help you feel more energised when you’re on the clock.

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FIXING BOUNDARIES AND WORK HOURS

Sometimes, truly unplugging means taking vacation time and shutting work off for a while. Your vacation may be as short as a one-day staycation or as extensive as a two-week trip to Bali. Whichever you choose, it’s important to take time off to physically and mentally recharge.

We are often worried that taking time off will disrupt out workflow and on our return we will be met with a backlog of work that seems mountainous and never ending. This fear should not restrict you from taking a much needed break.

The truth is, there is no nobility in not taking well deserved time away from work;; the benefits of taking a day off far outweigh the downsides. With proper planning, you can take time away without worrying about burdening your colleagues or contending with a huge work load when you return.

BALANCE IS ACHIEVED OVER TIME, NOT EACH DAY MAKING TIME FOR YOURSELF AND YOUR LOVED ONES While your job is important, it shouldn’t take over your entire life. You were an individual before taking this position, and you shouldn’t forget the activities and hobbies that make you happy. Achieving this work-life balance requires deliberate action.

If you don’t firmly plan for personal time, you will never have time to do other things outside of work. No matter how hectic your schedule might be, it is ultimately you who have the control of your own time and life.

When planning time with loved ones, try creating a set time or calendar for romantic and family dates. It may seem weird to plan one-on-one time with someone you live 32

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with, but it will ensure that you spend quality time with them without interruptions or excuses. Just because work keeps you busy doesn’t mean you should neglect personal relationships.

No one at your company is going to love you the way your loved ones do. And as hard as it is to hear and appreciate, unfortunately the fact is is that everyone is replaceable at work. No matter how important you think

KADACRECOMMENDS: The Subtle Art of Not Giving A F*ck – Mark Manson Everything Is F*ucked, A Book About Hope – Mark Manson Why the Caged Bird Sings – Maya Angelou There’s a Monster Under My Bed Who Farts – Tim Miller Eleanor Oliphant is Completely Fine – Gail Honeyman Emergency Sex and Other Desperate Measures - by Heidi Postlewait, Kenneth Cain and Doctor Andrew Thomson The Tattooist of Auschwitz - Heather Morris your job is, the company will likely not miss a beat tomorrow if you are gone. Your loved ones, and yourself, on the other hand, will always be there, so it is important to make the time for them.

It’s important to set boundaries for yourself to avoid overworking and burnout. When you leave the office, stop thinking about upcoming projects or answering company emails. This may consist of physically removing work related objects from your home space like a work computer or phone or maybe shutting down remote access to the work server at a certain time. If that isn’t possible, use separate browsers, emails or filters for your work and personal platforms.

It is also important to set specific work hours. Whether you work in an office, shop, car or at home, it is important to determine when you will work and when you will switch off; otherwise, you might find yourself answering work-related emails late at night, during vacations or on weekends off.

It also helps to speak to your manager and colleagues about your boundaries so they can understand the importance for your (and their own) balance. This will help to ensure that they understand and respect your workplace limits and expectations.

SETTING GOALS AND PRIORITIES Setting achievable goals that you are passionate about will help in finding your balance; and this goes for career, health and relationship goals.

Think about what tasks are most important for achieving a positive and healthy work-life balance and prioritise these. Make your workday as productive as possible by applying time management tactics and analysing your to-do list; what’s important now, what can be put off until a later date, what can be cut out that will add no value to you or your work.

When are you most productive at work?

This is the time to block off for you to work on your most important activities. Don’t check your emails and put your phone on busy to ensure you are not distracted by those timewasting tasks that derail your attention and productivity. Structuring your day can increase productivity at work, which can result in more free time to relax outside of work. Regardless of what your goals and priorities are, make sure that they are conducive to a healthy work-life balance.

BALANCE It is important to understand that a work-life balance will mean different things to different people because, after all, we all have different work and life commitments. In our always-on world, balance is a very personal thing and only you can decide the lifestyle that suits you best.

If you want to speak to someone, contact Beyond Blue on 1300 224 636  References: (1)(2) beyondblue.org.au/media/statistics

Powered By Nature

Adaptogen energy drink infused with wild herbs and berries.

doctor v.com.au

doctor.v.energ y

recipes

CHOOSE YOUR DIET

Keto Garlic Bread

Paleo Multi-Seed Bread

Serves 8

Serves 10

Ingredients:

Ingredients:

7g sachet instant dried yeast 1 tbsp pouring cream 80ml (⅓ cup) warm water 155g (1 ½ cups) almond meal 2 tbsp psyllium husk 1 tbsp ground flaxseed 1 tsp gluten free baking powder ½ tsp table salt 3 eggs, lightly whisked 2 tbsp olive oil 2 tsp apple cider vinegar 3 garlic cloves, finely chopped 2 tbsp olive oil 100g (1 cup) shredded mozzarella cheese Chopped continental parsley, to serve

300g almond meal 180g arrowroot powder 60g ground flaxseeds ⅓ cup pepitas ⅓ cup sunflower seeds 2 tbsp black chia seeds 2 tsp salt 1 tsp bicarbonate soda, sifted 3 tsp sesame seeds 1 tsp poppy seeds ½ tsp caraway seeds 8 eggs 2 tsp apple cider vinegar

Method: Grease and line a square 20cm cake pan with baking paper. Place the yeast, cream and water in a small bowl. Whisk to combine. Set aside for 10 minutes or until slightly frothy.

In a large bowl, whisk together the almond meal, psyllium husk, flaxseed, baking powder and salt. Make a well in the middle. Add the yeast mixture, egg, olive oil and vinegar. Whisk well to combine. Transfer to the prepared pan. Cover loosely with plastic wrap and set aside for 1 hour or until the mix has risen slightly.

Preheat the oven to 200ºC/180ºC fan forced. Bake the bread for 15 minutes. Drizzle with olive oil, sprinkle with garlic and scatter with cheese. Bake for a further 10 minutes or until cheese is bubbling. Sprinkle with parsley to serve.

Per serve: 1180kJ | Fat 25.8g | Sat. Fat 4.9g | Fibre 2.8g Protein 10g | Carbs 1.6g | Sugar 1.6g

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Method: Preheat oven to 180°C/160°C fan forced. Grease and line base and sides of an 11cm x 22cm loaf pan with baking paper.

Combine almond meal, arrowroot, flaxseed, pepitas, sunflower and chia seeds, salt and bicarbonate soda in a large bowl. Combine sesame, poppy and caraway seeds in a small bowl.

Whisk eggs in a large bowl until foamy. Whisk in vinegar. Add almond mixture and stir until combined. Spoon into prepared pan. Sprinkle with sesame seed mixture. Bake for 1 hour or until a skewer inserted in centre comes out clean.

Cool in pan for 5 minutes then transfer to a wire rack to cool.

Per serve: 1647kJ | Fat 25.8g | Sat. Fat 3.3g | Fibre 8g Protein 14.8g | Carbs 27g | Sugar 1.8g

Vegan Sausage Rolls Makes 16

Ingredients: 500g cup mushrooms 1 tbsp extra virgin olive oil 1 brown onion, finely chopped 2 garlic cloves, crushed 1 tbsp fresh thyme leaves 400g can lentils, drained, rinsed 1 tbsp brown flaxseeds ½ cup vegan beef-style stock 2 tsp dijon mustard 1 cup panko breadcrumbs 2 sheets frozen puff pastry, partially thawed 2 tbsp almond milk 2 tbsp sesame and poppy seeds Canola oil spray Tomato sauce, to serve

Vegetarian TVP Stuffed Capsicums Serves 4

Ingredients: 1 cup dried textured vegetable protein (TVP) 1 tbsp olive oil ½ cup chopped onion 2 cloves garlic, minced 2 tbsp taco seasoning 400g diced tomatoes 1 cup cooked brown rice 400g black beans, drained and rinsed 1 jalapeno, seeds removed, chopped 2 tbsp tomato paste 1 cup shredded cheddar or pepper jack cheese 4 capsicums, halved

Method Method:

Preheat the oven to 180ºC.

Place mushrooms in a food processor and process until finely chopped. Heat oil in a large frying pan over medium-high heat.

Add onion and cook until softened. Add mushroom. Cook for 5 minutes or until softened. Add garlic and thyme. Cook for 1 minute. Add lentils, flaxseeds and stock. Bring to the boil.

Reduce heat to low. Simmer for 5 minutes or until almost all the stock has evaporated. Transfer to a heatproof bowl. Add mustard and breadcrumbs. Season with salt and pepper. Stir to combine. Set aside for 30 minutes to cool.

Add TVP to a bowl and cover with 1¼ cup hot water. Let sit for 5-7 minutes until water has been mostly absorbed and TVP has plumped up.

Preheat oven to 200ºC/180ºC fan forced. Line 2 large baking trays with baking paper.

Cut 1 pastry sheet in half to make 2 rectangles. Place ¼ of the mushroom mixture along 1 long edge of each rectangle.

Roll up to enclose filling. Repeat with remaining pastry and mushroom mixture. Cut each roll into 4 pieces. Place, seamside down, on prepared trays. Brush rolls with milk. Sprinkle with seed mixture, salt & pepper. Spray with canola oil.

In a deep fry pan, add the olive oil and onion. Cook over medium-high heat for 3-4 minutes or until onion is translucent.

Add the garlic and taco seasoning. Cook for 1 minute.

Add the tomatoes, rice, beans, jalapeno, tomato paste, and TVP. Bring to a simmer for 5 minutes allowing any excess moisture to cook off.

Stir in 1/2 cup of the cheese and cook another 1-2 minutes until cheese is melted.

Arrange halved capsicums in a baking dish. Divide filling between capsicums. Cover with foil and bake for 15 minutes. Sprinkle with remaining cheese and bake for another 15 minutes.

Bake for 25 to 30 minutes or until pastry is golden and puffed.

Serve rolls with tomato sauce.

Serve with chopped cilantro, jalapeno, and/or sour cream.

Per serve: 609kJ | Fat 6.2g | Sat. Fat 2.1g | Fibre 3g Protein 4.3g | Carbs 19.1g

Per serve 1757kJ | Fat 13g | Sat Fat 6g | Fibre 14g Protein 30g | Carbs 55g

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editorial feature

DE-STRESS & RELAX 15 activities you can do to help you de-stress and relax

By Djacinta van der Meulen

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S

ometimes we get so caught up in day-to-day life, we forget the importance of taking time for ourselves. Remember, you are only human…apologies to any nonhuman, super-intelligent beings, dogs, dolphins, robots who may be reading this…

Stress can affect you in different ways and impact your daily routine and mood.

You’re getting in late to work, been struggling to get to sleep, to wake up. You’re irritable, getting short with your co-workers, your family, traffic. Your eating habits have taken a turn for the worse. And to top it off, you’re starting to feel that tickle in your throat that you just know is going to turn into the flu.

You’re finding yourself so busy and overwhelmed that you just don’t have time… energy…the mindset to do anything.

These are warning signs that you’re not taking care of yourself, that you’re overworking and stressed. And now it’s time to stop and take a breath.

It’s vital to put some time aside for you to de-stress, relax and not think about everything that’s on your to-do list. What may work for you is blocking out an hour physically in your calendar so you always have this set time aside – for relaxation.

This doesn’t have to mean an hour where you do nothing, though that may be an option. Sometimes a simple, stress-free activity will help you find that place of calm.

HERE ARE SOME ACTIVITIES THAT CAN HELP YOU DE-STRESS AND RELAX: Mellow movement: Taking a walk – during your lunch break or after work, stretching or even going for a swim are simple, gentle exercises you can do to help you relax while also stimulating your endorphins.

You can also try some muscle and mind relaxing exercises.

Furry friends: It’s a proven fact that animals have calming benefits.

Hanging out, petting, playing and cuddling a furry friend gives you warm ‘n’ fuzzies, quite literally.

Cue the tunes: Create a playlist of music that makes you feel calm and relaxed.

Sometimes instrumental may work better for you, where you don’t find yourself focusing to the words but the cadence of the instruments. This can also help with sleep.

SHINRIN-YOKU OR “FOREST BATHING” IS A JAPANESE PRACTICE THAT CELEBRATES THE HEALTH-IMPROVING QUALITIES OF THE FOREST.

Trees are green: You don’t have to have a green thumb to enjoy the benefits of being in a lush green garden nor should it come as a surprise that walking among trees has health benefits. Shinrin-yoku or “forest bathing” is a Japanese practice that celebrates the health-improving qualities of the forest. Surrounding yourself with plants has been linked to physical and mental health benefits, including slowing heart rates, improving memory and reducing symptoms of anxiety and depression.

BRAIN-TEASERS LIKE PUZZLES, CROSSWORDS OR SUDOKU CAN TAKE YOUR MIND AWAY WHILE GIVING YOUR BRAIN A PROBLEM THAT HAS A CLEARER SOLUTION. Teasing the brain: Getting the brain to focus on something other than work or home issues can help in reducing stress. Brain-teasers like puzzles, crosswords or Sudoku can take your mind away while giving your brain a problem that has a clearer solution.

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Salute the sun: The sun can do wonders to boost your mood. Try finding a sunny spot where you can close your eyes, lift your face to the sun and let its warmth kiss you.

Take slow, deep calming breaths and let your mind float. Remember to be sunsmart, especially if you’re doing this in the warmer months.

“IF YOU NEGLECT TO CHARGE A BATTERY, IT DIES. AND IF YOU RUN FULL SPEED AHEAD WITHOUT STOPPING FOR WATER, YOU LOSE MOMENTUM TO FINISH THE RACE” – OPRAH WINFREY

I am grateful for: Maybe a little cheesy, but write down all the things in life that you’re grateful for. This could help put things into perspective and clear your mind while keeping your mind focused on being positive so that you have a better outlook when you face struggles. A practice that may work well for you is saying three things you are grateful for before going to bed.

Remembering the good times: Dust off that old photo album, scroll through those snaps or dig out that scrap book. Looking back at moments where you were having fun and enjoying something is sure to bring you joy.

Better still, call someone who was at that event so you can reminisce together.

IT’S A SELF-MASSAGE THERAPY THAT HELPS TO BALANCE YOUR BODY’S CIRCULATION OF FLUIDS AND ENERGIES Sing and dance like no one’s watching: Singing and dancing is a good way to unwind and boost your mood. Whether you have a solo singing session in your lounge room, sing your lungs out in your car or join a dance class, it’s a great activity to de-stress by getting you moving and your brain to change direction.

Pressure points to relieve stress: If you’re feeling overwhelmed and need immediate relief, try acupressure. It’s a self-massage therapy that helps to balance your body’s circulation of fluids and energies. Use your thumb and index finger of your right hand to massage the soft area between the thumb and index finger of your left hand. After twoto-three minutes, switch and repeat. It can also help if you use calming essential oils such as lavender.

H2O: Water is not only great for hydration, but it can help your body feel refreshed. Have a warm bath, take a shower, dive into a pool or take a dip in the ocean; the feel of water on your skin can help in easing tension.

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Get creative: Draw, colour, paint, knit, write, cook. Any activity that helps you express your creative flair will ultimately help you relax, and maybe become the next Banksy.

IT’S A SELF-MASSAGE THERAPY THAT HELPS TO BALANCE YOUR BODY’S CIRCULATION OF FLUIDS AND ENERGIES Nanna naps: Sometimes when you’re feeling stressed, the thing you need most is sleep.

Weekend nanna naps can do wonders to help you relax. But during the week, if your mind is still going 100 kilometres an hour after you’ve hopped into bed, the most important thing to do is turn your phone off or at least put it on silent and put it face down on your bedside table. Try putting on some calming tunes or listen to a specialised app, then slowly tense and release one muscle in your body at a time.

You should soon be able to drift off. 

Spicy chicken and pepper stew with herb quinoa ™

it’s always organic

A Taste of Italy Enjoy the taste of Italy straight from your kitchen with Global Organics Tomato Range. Organically-grown, these sweet and luscious Italian tomatoes add a quick and vibrant lift to sauces, pizzas and stews.

INGREDIENTS 1 Onion, diced Olive Oil Spray 1 Red Chilli, diced & seeded 400g tin of Global Organics Chopped Tomatoes 400g tin of Global Organics Black Beans, drained & rinsed 1 tsp Hot Smoked Paprika 200g Quinoa – try our Lotus range 2 Red Peppers, cut into cubes 2 Skinless Chicken Breasts, cubed 1 bunch of Parsley, roughly chopped ½ bunch of Spring Onions, roughly chopped 2 tbsp chopped Dill 2 tbsp chopped Mint 1 Lime – juice half and cut the other half into wedges METHOD Cook the onion in a spray of olive oil for 3 minutes then add the chilli and cook for 1 minute. Add the tomatoes, 200ml water, beans, paprika and season to taste. Simmer for 10 minutes. Boil the quinoa in salted water for 10-15 minutes, then drain.

Add the red pepper and chicken to the stew and cook for a further 10 minutes then mix the quinoa with a squeeze of lime juice and herbs – leaving some for garnish.

Serve with the garnish of herbs and lime wedges.

orders@kadac.com.au | 1300 762 025 | kadac.com.au

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editorial feature

SIMPLE THINGS YOU CAN DO FOR BETTER WELLBEING EVERYDAY

It’s time to boost your everyday wellbeing because you are more important than that test, interview, lunch date, meeting, family dinner, soccer game, recital, grocery shopping, report, review… it’s tiring just thinking about it.

By Djacinta van der Meulen

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1

Go for a morning walk. Starting your day with fresh air and movement not only has physical benefits, it also kickstarts a positive mindset. And it doesn’t have to mean going on a marathon 10km trek. Start off small, like a walk around the block and as you start to feel the positive changes, extend your morning walk.

2

Read because you want to… not because you have to. Pull out that book you were given for your birthday two years ago that is still sitting on the shelf and give it a go. Few things are better than being engrossed in a good book and losing all track of time and it’s important to exercise your mind too.

PULL OUT THAT BOOK YOU WERE GIVEN FOR YOUR BIRTHDAY TWO YEARS AGO THAT IS STILL SITTING ON THE SHELF AND GIVE IT A GO.

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Get creative in the kitchen. For many of us, cooking is somewhat of a chore. We all have nights where we’re tired and dinner is either a takeaway or a mixture of leftovers from the fridge. But try and make the effort one night a week to create something new, challenge yourself.

How’s your posture. Even though we know excessive sitting has detrimental effects on our health, so many of us still do it. At home. At work. On the commute in between. It’s important to get up and move every 30 minutes – set your alarm. You can even look into alternatives to sitting, like investing in a stand-up desk. Substituting sitting time for standing or walking time might seem annoying – but your body will thank you for it.

Listen to podcasts. There are over 700,000 podcasts (and nearly 30 million episodes!) out there about all manner of topics and subjects. Listen to podcasts on subjects you are passionate about, or want to know more about, or simply ones that make you laugh. You’ll soon see what all the fuss is about.

Box breathing. There is no shortage of great breathing exercises and guided meditation apps out there.

One simple exercise that you can do anytime, anywhere is a technique known as box breathing. It’s called ‘box breathing’ because it consists of four counts of four. Picture a square with each side representing a different count to four. Start with a slow inhale to the count of four, hold for the count of four, exhale for four, hold for four…and repeat. 

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recipes

IN A DAY

Gut Healing Morning Porridge

Pan-Fried Chickpea Pizzas

Serves 2

Serves 6

Ingredients

Ingredients

1 cup rolled oats ¼ cup quinoa 2 cups water (or 1 cup milk + 1 cup water) 1 tsp fenugreek seeds 1 tsp chia seeds 2 tsp ground flax seeds ¼ tsp ground cinnamon ½ cup fresh berries (or ¼ cup dried) 1 tsp slippery elm powder pinch tsp sea salt 1 tbsp pumpkin seeds 3 tbsp yogurt, or kefir

2 cups (300g) chickpea flour (besan) 1 cup (150g) plain flour 2 eggs 300ml pure (thin) cream ¼ cup (60ml) extra virgin olive oil, plus extra to brush 2 tsp dried oregano

Method Put oats, quinoa, fenugreek, chia seeds, falx seeds with 1 cup water and 1 tbsp yogurt or kefir into a pot.

Sit covered overnight.

In the morning, add remaining 1 cup water, cinnamon, berries, slippery elm, water and sea salt. Bring to a boil then simmer and cook 5-7 minutes.

Top with ground flax seeds and remaining kefir and garnish with some fresh berries.

Topping Broccolini, to serve Sundried tomatoes, to serve Prosciutto, thinly sliced, to serve Basil pesto, to serve Garlic cloves Kale leaves, to serve Bocconcini, to serve

Method Whisk the chickpea flour, plain flour, egg, cream, oil, oregano and 2 cups (500ml) water together in a bowl until a smooth batter the consistency of runny cream.

Preheat the oven to 150°C. Brush a 22cm non-stick frypan with a little oil and place over medium heat.

Using ½ cup (125ml) batter for each pizza, coat the base of the pan, swirling to distribute evenly.

Cook for 1-2 minutes, then turn and cook for a further 1 minute or until golden. Repeat with remaining batter, brushing pan with more oil as needed, to make 6 pizzas.

Assemble the pizzas using the toppings or choose your own. Put in the oven for 12-15 minutes or until cooked.

Serve and enjoy

Per Serve 1364kJ | Fat 8.6g | Sat Fat 2.5g | Fibre 6.1g Protein 12.0g | Carb 50.7g | Sugar 17.6g

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Per Serve 1853kJ | Fat 20.1g | Sat Fat 5.8g | Fibre 9.6g Protein 15.6g | Carbs 52g | Sugar 5.6g

Gnocchi Alla Romana

Peanut Butter Ice Cream Cups

Serves 4

Serves 12

Ingredients

Ingredients

4 cups milk 140g (1 ¼ cups) semolina 2 egg yolks 30g butter 90g (1 ¼ cups) finely grated pecorino or parmesan Mushroom sauce 1 tbsp olive oil 2 garlic cloves, crushed 400g mushrooms, quartered or halved

125ml (½ cup) madeira or malmsey 80ml (⅓ cup) thickened cream 1 tbsp fresh thyme leaves 80g (½ cup) frozen peas 2 tbsp chopped fresh continental parsley

Method Line a 20 x 30cm baking tray with baking paper. Bring the milk to a simmer in a large saucepan over high heat. Add the semolina stirring constantly. Reduce heat to medium-low. Cook, stirring, for 2 minutes or until the mixture is thick and comes away from the side of the pan. Beat in the egg yolks, butter and 70g (1 cup) of pecorino. Season with pepper. Spoon into the lined pan and smooth the surface. Set aside for 4 hours or until cool and firm.

Preheat oven to 200°C. Use a 7cm round pastry cutter to cut discs from the semolina mixture. Transfer to a lined tray, allowing room for spreading. Sprinkle with remaining pecorino and bake for 20 minutes or until puffed and golden.

To make the mushroom sauce, heat the oil in a large frying pan over medium-high heat. Add garlic, cook for 1 minute. Stir in the mushrooms for 2 minutes or until golden. Add the wine and simmer for 2 minutes or until the liquid reduces by half. Add the cream and thyme. Simmer for 3 minutes or until the sauce thickens. Stir in the peas.

Cook until heated through. Stir in the parsley. Season.

1 small ripe banana, coarsely chopped 100ml coconut milk 1 tbsp rice malt syrup 1 tbsp melted coconut oil 70g (¼ cup) natural peanut butter (no added sugar or salt) ¼ tsp sea salt Extra sea salt, to serve (optional) Chocolate topping 2 tbsp coconut oil 5 tsp rice malt syrup 1 tbsp raw cacao powder

Method Lightly grease a twelve-hole patty cake pan or twelve 25ml fluted silicone patty cases with coconut oil. Place the banana, milk, syrup, oil and 1 tbsp of the peanut butter in a blender. Blend until smooth and combined.

Transfer to a jug.

Combine the salt and remaining peanut butter in a small bowl. Place a small dollop of peanut butter mixture in the centre of each case. Pour over the banana mixture, leaving a 4-5mm gap from the top.

Place in the freezer for 2 hours or until firm.

For the topping, place the oil, syrup and cacao in a heatproof bowl set over a saucepan of simmering water (don’t let the bowl touch the water). Cook, whisking constantly, until melted and smooth. Remove from heat.

Cool for 2 minutes. Spoon over peanut butter cups.

Place in the freezer for 4 hours or until set.

Serve sprinkled with extra salt, if using.

Transfer the gnocchi to a platter. Top with the mushroom sauce.

Per serve 2610kJ | Fat 35g | Sat Fat 20g | Fibre 4g Protein 25g | Carbs 43g | Sugar 18g

Per Serve: 1389kJ | Fat 20g | Sat Fat 3g | Fibre 4g Protein 6g | Carbs 27g

Catalogue 2020

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expo & shows

NATURALLY GOOD EXPO Far more than just a tradeshow, Naturally Good Expo is a total business event that’s 100% devoted to all things healthy, organic and natural.

By Djacinta van der Meulen As the largest event for healthy retailers, brands and practitioners in the Southern Hemisphere, it’s the place where buyers and suppliers meet for two days of business networking, education and to celebrate the latest exciting opportunities within the health and wellness retail market.

It’s about exploring the latest in natural, organic and health products and ideas in areas including: • Food • Drink • Beauty & Personal Care • Home & Living • Natural Health • Vitamins & Supplements • Business Services • Child & Baby Explore | Discover | Learn | Network

2019

We had a great show at last year’s Naturally Good Expo.

During the two day expo, the Kadac stand was inundated with visitors wanting to chat, discuss opportunities and sample the delights from our tasting table.

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2020

This year’s show is on 1st and 2nd June and it’s looking to be even bigger, brighter and better.

So drop by and come see us at stand K24.

We’d love to say “Hello”.

T H E N AT U R A L

Advantage Build your profits at Naturally Good 2020 In today’s competitive retail market knowing what your customers want is the key to driving higher basket values.

Naturally Good caters to the growing segment of Australian consumers who are seeking natural and organic alternative products for them and the environment.

ICC SYDNEY DARLING HARBOUR Register online for free entry at naturallygood.com.au

Capitalising on this rapidly growing consumer segment will ensure your retail business stands out from the rest.

And the best part? Consumers are willing to pay more for products that really matter to them. Don’t miss out on the latest trends and product offerings from Australia’s most innovative and emerging businesses. Join us in Sydney and make sure your business benefits from the Natural Advantage.

education AMBROSIA HONEY RANGE 500G - 1KG

Key to Good Health Certified Organic Gluten free Ethically sourced Nothing Artificial

With your choice of Raw and Organic, Ambrosia Honey is delicious, silky smooth and full flavoured.

Raw Honey is honey in its purest form. It is cold extracted which means it is taken from the hive, out of the frames and in to the packing vat with no heat applied. By following this process, the honey keeps its natural vitamins and minerals and is packed in its purest form.

Organic Honey is heated up to 35°C in the packing vat to create a more liquefied honey for bottling.

Still rich in flavour, this honey just has a runnier consistency.

Honey can have many benefits from aiding in sore throats to treating skin conditions and it’s easy to add to your diet.

Spread over toast or bread, add to your smoothies or honey or use in your baking.

GLOBAL ORGANICS BAKED BEANS IN TOMATO SAUCE Key to Good Health Certified Organic Gluten free Vegan Low Sugar Nothing Artificial Source of Protein Source of Fibre

Perfect on toast, as a side or topping for your baked potatoes.

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Rich and creamy, these delicious little powerhouses are packed with nutrients and are 99% fat free.

Made with organic haricot beans, cooked in a rich tomato sauce and perfectly seasoned for a full flavour. Completely natural and free from preservatives, they’re beans at their best.

With its good source of protein and dietary fibre, they’re a tasty and convenient pantry staple.

O R G A N I C We care about keeping things local.

In the late 1980’s our Ambrosia Organic Honeys were the first honeys to be certified organic in Australia.

At Ambrosia, we are obsessive about pure and organic, Australian honey.

Today we continue to source only Australian organic honey and it is packed here in Australia. Keeping it local is the Ambrosia way.

Ambrosia Organic Raw Honey is honey in its purest form.

We use a method called ‘cold extracting’, which means honey is taken from the hive, out of the frames and into packing vats with no heat applied. The result? A thick candying honey retaining all its natural vitamins and minerals.

Ambrosia Organic Raw Honey is the closest you’ll get to eating straight from the hive.

Certified Organic

Gluten Free

Non GMO

Australian owned & sourced

orders@kadac.com.au | 1300 762 025 | ambrosiaaustralia.com.au

education HAPPY HIPPIE KOMBUCHA & KOMBUCHA + HEMP

The health elixir of life!

Kombucha tea originated in China during the Qin Dynasty in 220 BC where it was used widely as a cure-all drink after a local medicine man successfully treated the Emperor with a Kombucha concoction, or so the legend goes.

Kombucha is a powerful probiotic, it’s very low in sugar and a fantastic addition to your diet, especially if you’re focused on gut health and weight loss. The probiotics in Kombucha is made up of symbiotic cultures of bacteria in yeast which boosts energy, detoxifies the body and strengthens the immune system.

HEMP boosted KOMBUCHA the NEW powerful superfood drink.

Hemp is now legal and can be used in food and beverages! We are finally able to enjoy the benefits of the medicinal herb.

Hemp is a vegan, all natural plant based, holistic & nutritionally complete health super food.

Key to Good Health Organic

Gluten free

Non GMO

No added Sugar

BRAGG APPLE CIDER VINEGAR RANGE 473ML - 946ML

Key to Good Health Gluten free Non GMO

Vegan

Happy Hippie Hemp Boosted Kombucha Superfood drink is a raw brewed live cultured sparkling tea packed full of healthy enzymes, minerals, vitamins and antioxidants, plus the added benefit of hemp oil, a mixture of essential fatty acids 3+6+9 to help enhance your mind, body and spirit.

World renowned Bragg Apple Cider Vinegar is a natural prebiotic made from fresh pressed, USDA organic certified apples grown and harvested in the USA. Featuring the naturally occurring, health supporting strands of “The Mother”.

Apple cider vinegar is a vinegar that occurs naturally made from fresh, crushed, raw apples allowed to mature in wooden barrels. This boosts its natural fermentation qualities. With minimal processing the final product is 100% organic raw, unfiltered drinking apple cider vinegar and with no preservatives added.

For more on the benefits of ACV, check out our article on page 12.

Nothing Artificial

As the most popular type of vinegar in the natural health community, it is claimed to lead to all sorts of benefits. There are so many uses: it’s great to use in salad dressings, marinades, vinaigrettes, and chutneys. It can be used as a natural food preservative, an antibacterial, it can eliminate bad smells and work as a natural alternative to household cleaners and disinfectants. ACV can soothe a sore throat, be used as a facial toner, dandruff treatment, a mouth wash and can even be used to get rid of warts.

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KADAC IN HEALTH

RED SEAL TOOTHPASTE RANGE

A smile speaks for itself. That’s why we work hard to create natural products to protect your smiles.

We’ve worked with pharmacists and naturopaths to develop a range of toothpastes made out of all-naturally derived ingredients, helping you to have a healthy mouth with whiter teeth, strong gums and lasting fresh breath.

Key to Good Health Non GMO No Artificial Flavours Colours or Preservatives

But it’s not just about what we put in our toothpastes – it’s also about what we leave out. All of our toothpastes contain no added fluoride, and no parabens, triclosan, peroxide, potassium nitrates or strontium chloride.

Red Seal was founded in 1923 and is a New Zealand brand, specialising in natural products, with the purpose of providing good quality products at reasonable prices that will improve your health.

NATURTINT HAIR COLOUR RANGE

NaturTint is committed to delivering naturally better hair colourants and has been at the forefront of reducing the amount of chemicals in hair colourants for the last 20 years.

NaturTint’s plant-based permanent hair colours is unlike any typical at-home hair dyes. Phergal Laboratories createda formula with a botanical base, that is eco-friendly, ammonia-free, parabenfree, and vegan friendly.

With over 35 colours, 4 root re-touch colours and everyday hair care options, NaturTint has your hair covered.

Key to Good Health Ethically sourced Non GMO

Discover NaturTint, the first naturally better permanent hair colour formulated with active plant-based ingredients that provide optimum colour and care for healthy hair.

Vegan

Catalogue 2020

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education NATURE FIRST LENTIL & CHICKPEA CHIPS RANGE 100G

Key to Good Health Gluten free Vegetarian Low Sugar Nothing Artificial Source of Protein Source of Fibre

From the legume family, chickpeas and lentils are a great source of fibre and protein making them a perfect and healthy snack alternative.

With its impressive nutritional profile including several vitamins and minerals along with fibre, folic acid and potassium, chickpeas and lentils can be useful for gut health and aid in blood sugar levels while helping with the feeling of fullness and is great for overall health.

These are delicious!

Perfect for entertaining, snacking or munching while watching a movie, these Chickpea and Lentil Chips are a light and crunchy alternative to traditional chips.

LOTUS ORGANIC OATS RANGE 500G Key to Good Health Certified Organic Non GMO Vegan

Lotus Instant Oats are traditionally milled oat kernels that have been steamed and rolled to a much thinner consistency than your alternative oats to achieve a reduced cooking time.

Source of Protein

Oats are among the healthiest grains on earth and are a great source of important vitamins, minerals, fibre and antioxidants.

Source of Fibre

Starting your day on the right oat!

Ethically sourced

Oats are an extremely versatile ingredient and are great for your body, both inside and out. Use them in your beauty treatment or add them to your diet by trying as a standalone cereal, in baked goods, or atop your favourite snack.

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The Perfect Pantry Staple ™

it’s always organic

Full-flavoured and delicious, the Global Organics beans and pulses range are versatile nutritional powerhouses, that are a great source of protein and fibre.

Certified Organic BPA free Gluten free Low GI Source of Fibre Source of Protein Vegan

globalorganics.com.au

NATURAL BEAUTY, PRECISELY

9/10 WOMEN RECOMMEND ANDALOU**

Indulge yourself in the ultimate natural skincare experience and say hello to your best, most radiant complexion. Thought you knew natural? Think again! Welcome to the world of natural innovation and the latest ingredient biotechnology. We take the tricky guess work out of your regime, and combine Fruit Stem Cell Science®, with unique and innovative natural ingredients to provide skincare solutions that target your specific skincare concerns.

A N D A LO U. C OM.AU

andalounaturals_au

**For Total, N=458 One Month Consumer Trial, Colmar Brunton 2018

98% NATURE DERIVED | GLUTEN FREE | VEGETARIAN | VEGAN OPTIONS | CRUELTY FREE | NON GMO

orders@kadac.com.au | 1300 762 025 | kadac.com.au