iSelf Magazine - Spring Issue - Preview by Kellee Waters

Spring Issue

Water: Are You Pouring Money Down the Drain? Life l Health l Happiness l Love

Delicious Spring Recipes

Lazy Personâ&#x20AC;&#x2122;s Guide to Improving Nutrition

CHIC STYLING:

EMBRACING BODY POSITIVE Goal Setting Causing You to Fail! Fitness In Style:

Photo by Jill Wellington

Every Size & Shape Hottest Must Haves This Spring

Pops of Colour:

Spring s l a i t n e Ess

Life Health Happiness Love l

Publisher KPG Mac Pty Ltd Art Director Jay Balan Graphic Designer Ana Lyn Rivera Production Assistant Myra Lising

Contents

Executive Editor Kellee Waters

Trending Colours for Spring-Summer 2015/16

Outdoor Adventures Improve Health

Contributing Writers Kellee Waters Marj Bulahan Gladys De Chavez Tracy Hudson

PO Box 164 GRANGE QLD 4051 Ph: 07 3356 9748 Fax: 07 3356 9748 Email: kellee@iselfmagazine.com CONNECT WITH US:

About Us

iSelf is the first magazine focusing on empowering people to be healthy and happy at any size and shape. It will inspire and inform people who have been previously ignored by other magazines, to find and celebrate their uniqueness in a society of constant pressure and conformity. The focus will be on all aspects of how to be happy within yourself, be healthy and live a full and enriching life. We will never have any quick fixes, lose weight quickly, strive for the perfect body stories that make you feel bad about yourself. iSelf will be bringing to the forefront some issues that are secretive for many such as binge eating, body hatred, guilt and shame of eating and more. We will only be talking to real people just like you, professionals who are working in the space and the researchers to bring you the latest and most valuable information for being healthy and happy at any size and shape.

Special Thanks To All Community Partners, Contributors, Interviewees and Readers

Articles published in this and any issue of iSelf Magazine are copyrighted ÂŠ 2015 and are published by KPG Mac Pty Ltd. Viewpoints and opinions expressed in iSelf Magazine do not necessarily represent those of the editor, staff or publisher. Reproduction of any material without written permission from the publisher is strictly prohibited. The acceptance of advertising does not necessarily imply endorsement of services or products.

Being active at any size, improves health and quality of life. Being active doesnâ&#x20AC;&#x2122;t have to be boring! Find out expert tips on how to make it fun as well as the added health benefits of playing outside for your mind, body and mood!

What You Need to Know About Water & Hydration

Water is important to health and as it warms up, you may be at risk of dehydration. Find out how to hydrate for health. Also could you be pouring your money down the drain by buying bottled water? Find out the difference between tap, bottled and filtered water and how you can save yourself money.

Spring into Good Nutrition

It is time to move from the hearty, warmer foods of Winter to the lighter, fresher foods of Spring. Find out what is in season and how you can take advantage of these great flavours for a healthier you, with nutritional advice from the experts.

Latest Health Research You Must Know

Up-to-date research that you need to know, to improve your health! You may change the way you view your health, your beliefs and behaviours so you can focus on changes that are going to make a real difference.

Top Picks for Spring Inspiration

Top Aussie Curvy Fashion Bloggers and Designers give us their hottest must haves for Spring. Grab inspiration for styling, looks and accessories to help you put together something that you feel cool, comfortable and confident in.

Confidence: Style That Never Goes Out Of Fashion

There are fashion trends and there is style – true style begins with confidence. Create your own style and have fun in fashion. Curvy fashion bloggers share styling confidence tips for you...

7 Secrets of Radiant Spring Skin

Wake up your dry, tired Winter skin with simple and effective secrets for refreshed and radiant skin this Spring. Get expert advice from Tracy Hudson from Vima.

35 8

Here’s wishing you a Spring that blooms your days with health and happiness!

Benefits: Ultimate Meal Planning Guide

Road Map to Success, Health & Happiness

Could the way you are setting your goals be setting you up for failure rather than success? See how to set goals to help you achieve the things you want in life and what you need to focus on for you to be successful, happier & healthier.

Hello Spring! I love Springtime... days get longer and warmer, but not too hot! It is time to start putting away some of the heavier and darker clothes from Winter, to bring out the brighter hues and lighter clothes for Spring and Summer. I seem to get a new spark of energy and want to get outside and do Kellee Waters more. Yes, it is the season for the fun outdoor activities, to breathe in the fresh air, smell the fragrant garden blooms and revel in warm sun kisses. This issue of iSelf Magazine encompasses all the wonderful things to help you make the most of the refreshing season in – Style: inspirations hot off the designer’s floor, the catwalk and the press; discover the hottest fashion colours, and how to style for your size and shape with confidence; Food: learn all the healthy Spring fruits and vegetables and yummy recipes; how to make meal planning simple so you have more time for the fun things in life, plus the surprising secrets of drinking water for your health; Outdoors: how to explore the healthy active life outside so you can get moving and have fun in the sun.

56 8 Easy & Delicious Spring Meals

Kellee Wa ters www.facebook.com/iSelfmagazine

TODAY!

SPRING FASHION! The Essentials Hello Spring!

Get up from your couch if you’re still watching TV and take off that winter coat to greet the sunshine outdoors! ‘The Winter-Spring transition can be a freeing moment. Woollen jumpers give way to lightweight cardis; dark tones to warm summery hues, and the boots are banished so the strappy sandals can come out to play,’ says Fashion Blogger, Samantha Morris from Curvy Sam. It’s time to find clothes that will keep you cool that allows you to move with ease and comfort, to embrace the outdoors and sunny days! Spring is an exciting season however, for many curvy women we know, the skin-baring season can be a time of anxiety. We tracked down fashion bloggers – Samantha Morris from Curvy Sam and Olivia Miles from Wait Until The Sunset, and Designer Natalie Wakeling from Embody Denim. Here’s what they had to say about ways to boost your Spring, in style –

Light layers

Putting on a couple of thin layers can make you look chic! You can go for ultra-light materials like sheer kimonos and summer weight scarves; or, you can layer with cardigans, blazers and mid length jackets. When you want to put on a summer dress, Olivia suggests to ‘put on stockings that make your outfit perfect for all day wear, from warm afternoons into chilly nights. You can try Sonsee Woman for the perfect-fitting, plussize stocking.’

April 2015 | iSelf Magazine

Images are courtesy of www.curvysam.com.au

Spring Issue | iSelf Magazine

Add a pop of colour

Sam says, ‘colour can change a mood as quickly as sunlight breaks through clouds. If you aren’t ready to put away the darker hues of clothing, why not add a bright lipstick to brighten your appearance.’ Natalie says, ‘we are seeing a lot of crisp white tones and minimalist designs so you want to add a splash of colour.’

Images are courtesy of www.curvysam.com.au

Find comfortable replacements

If you aren’t ready to give up your boots for sandals just yet, Olivia says, ‘open toe boots are great for Spring! Try wearing them with a velvet mini-skirt and pussy-bow top or an oversized swing dress for instant 70’s glam.’ Sam has an entirely different perspective when you can’t wear the dreaded heels – ‘bag it! A large, statement bag is great for stashing those layers you shed as the day warms up… an oversized bag carries those fabulous heels you want to wear at work after your commute in comfortable flats.’

Sources: http://www.betts.com.au http://www.strandbags.com.au

Spring Issue | iSelf Magazine

Mix and match Dare to experiment and explore! You don’t always have to buy new things when you can be a little bit more creative and accessorise! Sam says, ‘throw a kimono or light weight scarf over last season’s LBD (little black dress) to mix it up a little.’

Enjoy the sun

There are two things to keep in mind when you want to enjoy the sun: exfoliate and put on a tanner. ‘You’ve been hiding under jumpers and leggings for months. Get your loofah out and rub away the last of Winter’s scales. Your glowing skin will thank you for it!’ says Olivia. Just a reminder from Sam,‘While it’s tempting to rush out, de layer and enjoy the sunshine, gradual tanners are a great way to give your skin that sun kissed feel, without damaging your skin.’ Olivia also reminds, ‘Rotate your makeup supplies. The weather is warming up and your foundation should follow suit!’

Spring Wardrobe: What You Need In Your Closet

Bright Colours The sun is shining and you would want to feel cool and fresh as the weather gets warmer. Here are the top colours picked by the fashion bloggers and designer.

Basics

Neutrals

Pastels

Pop of Colour Spring Issue | iSelf Magazine

Pattern Palooza! Everyone agrees that patterns are in! There are so many different styles of patterns to choose from to suit your personality. For Sam, it’s about an ethereal mix of understated brights, bold botanical patterns tied in with pale and nature like neutrals. She says, ‘Luxe hippie is one of the Spring/Summer most wearable trends so be prepared to embrace retro prints! It’s fun and fresh – ideal for the Aussie Summer’

Olivia says, ‘70s style fashion is making a big comeback.’

Sources: http://www.boohoo.com http://gabifresh.com

For Natalie the prints are bold and so are the colours. Dresses that are versatile and can be worn on their own or with a jacket are great for Spring. A 70’s inspired dress is a must have that can be worn undone as a long jacket or as a dress for evening wear.

Sources: http://www.embodydenim.com.au

Spring Issue | iSelf Magazine

Spring Back To Active Life Outdoors! S

pring is here to sweep you off your feet! It is the time of the year when the sun comes up a little earlier and goes to bed a little later, giving you extra time in the day to be active and have fun outside. However, ‘it’s important to remember that as the temperature starts to rise, you will become increasingly likely to get dehydrated’ says Kate Morris and Rhonda Kruize, Personal Trainers from Slim Force. So, ensure two essential things: 1) keep hydrated especially after exercising, and 2) wear lightweight clothing to avoid overheating advised Morris and Kruize. The other important thing is not to exercise during the hottest hours of the day. There are two benefits to getting active and doing it outside, brain chemistry and Vitamin D! Exercise in general is great for helping to increase Serotonin (happiness and relaxation), Dopamine (reward and motivation) and decreases Norepinephrine (stress and stress CONNECT WITH US:

responses). Several studies have found that the positive changes in brain chemistry, associated with exercise, have the following effects:

✓ Improved mood and balances emotion (less anxiety and depression);

✓ Decreased stress;

✓ Improved stress resilience and coping; ✓ Increased self-esteem; ✓ Increased energy;

✓ Reduced stress and emotional eating; ✓ Improved sleep;

✓ Enhanced quality of life, and

✓ Improved overall physical health!

There is also a link between Serotonin and sunlight. Some people are highly sensitive to the 9

FACT CHECK:

✓ Vitamin D It is essential for:

❁

The body to absorb ❁ Immune function calcium ❁ Mood ❁ Strong bones ❁ Reducing risk of chronic ❁ Muscle health diseases – heart disease, function cancer, kidney disease

Although we live in ‘the sunny country,’ studies have found between 23-58% of Australians have Vitamin D levels below peak levels. It is about time that you realise the importance of Vitamin D to your health and get it naturally, from the early morning or late afternoon sun (not the midday sun). Get the sunlight in your skin to boost your energy levels and your mood and be active outside!

Top 5 Spring Kick-starter Advice You Need To Take

lack of daylight resulting in lower Serotonin levels, leading to Season Affective Disorder (SAD) which is a form of Depression that occurs mainly during Winter. A study by Lambert et al. (2002) found that even in healthy men, the duration of bright sunlight was directly linked to Serotonin levels.

Tip #1: Do What You Really Love To Do! - Before signing up for an exercise program or outdoor activity, first ask yourself what you really love to do? There is a long list of fun activities to do for Spring! (Turn to Page 39 to help you decide which activity is for you.)

UCLA neuroscientist Alex Korb says, ‘UV light absorbed through your skin produces Vitamin D. Vitamin D plays many roles in your body, including promoting Serotonin production.’ Therefore, it is time to take advantage of the Spring season by getting some sun kisses on your skin and being active outside as much as you can.

Tip #2: Be Social - Spice up your Spring with a lot of fun activities outdoors that you can do with others. Doing it alone can get boring, lonely and you may not be as motivated to get moving on your own. Life gets more exciting when you try different things and when you are sharing laughs and creating memories with others!

LOW HIGH

Great Benefits - Exercising Outdoors ✓ feelings of revitalisation ✓ energy ✓ positive engagement ✓ enjoyment ✓ satisfaction ➤ tension ➤ confusion ➤ anger ➤ depression

Tip #3: Save Your Dollars - Keep your spending for your Spring activities within your budget. Most fun things to do are free! Flip to page 39 for our list of suggestions of fun free outdoor activities you can do. Tip #4: Create a Habit - When you develop a habit, it becomes your lifestyle. Creating a habit starts with a scheduled routine. Put your activities in a calendar as an appointment to make it a priority and then tell everyone in your family that you are unavailable at that time. This will help you to stick to your Spring goals. Tip #5: Be Adventurous - Have fun and enjoy the full outdoor adventure Continued on Page 37 ►

Spring Issue | iSelf Magazine

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Hydration and Water Filtration You know it’s Springtime when you wake up to the soft touch of sun rays shooting through your window and the mornings get a little warmer. A rise in temperature means your body loses more water and you need to get hydrated! According to the National Health and Medical Research Council, ‘dehydration of as little as 2% loss of body weight, resulting in impaired physiological responses and performance.’

Spring Issue | iSelf Magazine

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Continued on Page 26 â&#x2013;ş

Spring Issue | iSelf Magazine

Improving Nutrition: Eating For Health The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with NUTRITION. Thomas Edison

In Spring, everything lightens up – you feel lighter, you choose lightweight clothing with lighter colours, and your mood is lighter. You want to eat lighter, fresher foods and the choice of fruits and vegetables are abundant. Food is the foundation for your overall health. Going on fad diets, after Winter to try to lose any excess weight, is NOT GOOD NUTRITION AND HEALTH and can be harmful! Give your body what it needs for good nutrition, and reap the rewards of good health, all year round.

Bring on Spring Eating 5 Healthy Nutrition Tips Keep it Seasonal – They are abundantly produced and it’s nature’s way of feeding humankind. Registered Nutritionist 16

Spring Issue | iSelf Magazine

Glenda Bishop from Healthy Stories says, ‘Get to know which fruits and vegetables are in season during Spring. They will be cheaper, more flavoursome and more nutritious, than out of season produce that have travelled a long distance to reach your plate.’ Lighten Up – ‘Light meals like salads help you to transition from the hearty meals of Winter to the lighter meals of Spring/Summer,’ says Bishop. She suggests enjoying BBQs as you can quickly cook lean cuts of meat and enjoy it with a fresh salad. Salads, stir-fries and steamed foods are fresh, quick to prepare and healthy – they don’t have to be boring – be adventurous with your dressings and flavourings. Juice Me! – If you do like fresh juices, then try making your juices

mainly from veggies and just add a dash of sweetness from some fruit. It is better to eat your fruits and veggies rather than juicing them as you will eat the fibre. However, using a blast juicing system, like a Nutribullet or Nutri Ninja, can help to maintain the fibre. Love Herbs? – ‘Fresh herbs such as basil, coriander, parsley and mint are excellent for providing bursts of flavour to your meals without extra kilojoules,’ says Bishop. Dessert Anyone? – Bishop recommends keeping a bowl of fruit on the dining room table or the kitchen bench so that fruit becomes an easy choice for snacks or naturally-sweetened desserts.

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Spring Flavours During Spring, Bishop recommends making the most of seasonal citrus fruits to add zesty bursts of flavour. The zest and juice of lemons, limes or oranges can be added to salad dressings,

used to marinate chicken, fish or meat, and included in desserts for a fresher taste. You can also add slices of citrus fruits to jugs of water to give them flavour without adding sugar. Enjoy these flavours without worrying about adding the extra weight.

‘Another great way to add flavour without kilojoules is to sprinkle vegetables with dukkah,’ says Bishop. It is a blend of spices, nuts and seeds that you can buy in the spices aisle of the supermarket. This works well for steamed or roasted vegetables.

Fresh Ideas

• Sour: Lemons and limes

• Extra Flavour: garlic, chilli, ginger

• Sweet: raw honey, xylitol, stevia, liquid stevia (plain or flavoured) cinnamon, nutmeg, coconut, vanilla, homemade applesauce, herbal teas

• Fruit salad

• Bitter: rocket, rye, radicchio, watercress and chamomile

• Fresh Dressing: orange juice, raw honey, Dijon mustard, extra virgin olive, flaxseed oil

Bishop’s Nutri Tip: To make it easier for you to eat fruit and vegetables each day, prepare chopped fruit and vegetable sticks and keep them in the fridge. Then you can serve them as ready-made snacks with yoghurt or dips after school or work. 18

Spring Issue | iSelf Magazine

• Greens: young and fast growing green plants for salad, sprouts, wheat grass, cabbage, broccoli, broccolini, spinach, kale, rocket

• Herbs: mint, basil, fennel, rosemary, dill, coriander, parsley, chives, garlic chives, sage, thyme, oregano, watercress

• Veggie Juices

Continued on Page 50 ► CONNECT WITH US:

6 UNTOLD TRUTHS ABOUT YOUR HEALTH

LISTEN! Music preference determines personality and thinking styles: The choices we make reflect the way we think about things, according to the recent research conducted by the University of Cambridge. Results show that people who preferred mellow music are highly empathetic and people who listen to intense/rock music tend to be highly systematic.

Think Yourself

Stress, Sugar, Self-control –

THIN OR FAT!? A Sweet Revenge Research from the Univesity of Liverpool has concluded that you can think your way to being thin or being overweight! If you think you are heavier or more overweight or obese than you actually are, you are going to add kilos to your waistline, not reduce them. Thinking that you are overweight actually contributes to weight gain. By perceiving yourself as larger than you are, you will be more stressed which will lead to stress overeating and this will eventually lead to weight gain. By perceiving yourself as heavier you may be causing a disordered eating behaviour. If you want to be healthy and happy then be kind to yourself and your body. Stop stressing, stop dieting and find a healthy lifestyle that supports positive choices.

When your body’s sugar level becomes too low, you feel tired and you are unable to function properly. Your body provides you with signals to increase your blood sugar levels. New research shows that it is no longer hunger, but stress hormones that tell you to ‘feed your body!’ In a study conducted by neuroscientists from Yale University and the University of Southern California, they found that as blood sugar levels drop, stress hormones increase and it is the stress hormones that directly affect the brain, not hormones related to hunger. In a separate study from the University of Zurich, after people were placed under a stress experiment, they lost control over food and were more likely to choose an unhealthy food compared with people who were not stressed.

Fallacy: Only Women Suffer From Body Dissatisfaction & Eating Disorders

Fact: Men Are Also Affected!

30% of men are consuming workout supplements with 40% increasing supplement consumption over time. The study by Achiro & Theodore, California School of Professional Psychology, concluded that the use of supplements in males may be a result of an Eating Disorder. Men who are at most risk include those with body dissatisfaction, low self-esteem and insecurity about their masculinity. Continued on Page 43 ► Spring Issue | iSelf Magazine

Spring Fashion – EMBRACING BODY DIVERSITY

Hottest Must Haves The Shirt Dress –

We can never have too many dresses for the hot season, especially when they’re a flawless style combo for casual to office wear. Shirt dresses are one of those versatile styles that suits every body shape.

Spring Issue | iSelf Magazine

Sam’s Tip: Define your waist by wearing a belt or leave it un-belted for a more effortless loose look because soft feminine silhouettes are back in.

Inspirations from CurvySam Sources: http://www.asos.com/au http://www.katies.com.au http://www.navabi-australia.com http://www.target.com.au http://www.asos.com

vintage classic solid indigo is still a

Top colours for Denim this season would be the , but staple for the majority of the population.

distressed wash

Rips and tears are still big in denim, this is

something that you can easily do at home to an old pair of jeans to restore their look for the current seasonâ&#x20AC;&#x2122;s trend. White is in then add that to rips and tears, you have a great staple!

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Inspirations from Embody Denim CONNECT WITH US:

Photo credits: http://www.embodydenim.com.au/

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Styling With Confidence for Your Body Shape F

ashion is for every body size and shape! It is one way to express yourself in the types of garments you pick to suit a style that reflects your unique personality. Everyone has the right and is entitled to look good, dress up and feel comfortable in what they wear. Samantha Morris from CurvySam says, ‘we live in a world that is way too focussed on image. Looking good has to start with feeling good on the inside. Styling with confidence is about dressing in a way that is flattering for your body shape and compliments your curves.’ Comfort is an important ingredient to building confidence and there is no ‘one size fits all’!

Spring Issue | iSelf Magazine

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â&#x2014;&#x20AC; From Page 14

Tap

Although tap water is the cheapest source of hydration, it is not the most common, in part due to good marketing and in part due to the unpalatable taste and smell tap water can have. Christel Waters from Aqua Water Specialists (North Coast Annexe Sales) says, ‘Overall, Australia has very high water quality, minimising any risk of pathogenic microorganisms (bacteria, protozoa, viruses) that cause health problems. However, chemicals are added to the process to purify the water, such as chlorine, and the water may have traces of herbicides, pesticides, fluoride and heavy metals in it.’

Bottled

There is a perception that bottled water is safe to drink however, bottled water is subject to far less stringent safety regulations than tap water, according to Clean Up Australia. Therefore, bottled water has a higher likelihood of being contaminated or becoming a source of contamination. Waters says, ‘the availability of bottled water has increased over the years. This has helped provide a healthier choice for people, over other options like soft drinks and other sugary drinks. However, it is expensive and significantly contributes to landfill which has a negative impact on our environment.’

Spring Issue | iSelf Magazine

Filtered

Filtered water is tap water that goes through filtering processes to remove any harmful contaminants as well as unpleasant tastes and smells. Although it costs about 100% more than tap water, it costs 90% less than bottled water. If filters are changed yearly, it is much safer than bottled water. There are many benefits of using a water filter, here are just a few stated by Waters: ◉ Filtered water on tap ◉ No smell ◉ Pleasant tasting (improves taste) ◉ Easy access – on tap which encourages more water intake and this results in better hydration and health ◉ Reduces heavy metals ◉ Reduces chlorine ◉ Reduces fluoride ◉ Reduces pesticides ◉ Reduces herbicides ◉ Reduces lead ◉ Reduces parasitic cysts.

Single on Sink Unit (portable) Ranging from $98-145 BUY THIS

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Water Filtration

Waters says, ‘most water filtration systems in Australia use a carbon filter. The average carbon filter is a 1 micron and that will take out bad taste and odour as well as reduce sediment and other chemicals (e.g. herbicides, pesticides, chlorine). However, a 0.5micron carbon filter does the same as a 1micron with the addition of reducing parasitic cysts and lead. Therefore, if you want better quality water then 0.5micron filter is the best choice.’

Reverse Osmosis This is a multiple filtering system that includes a variety of different cartridges and a membrane. Waters says, ‘it is the only system that successfully removes fluoride and heavy metals. This system is recommended for anyone with health concerns or illness. Depending on your water source, the pH of the water may be slightly acidic and therefore, to increase the pH and make the water more pH neutral or alkalined, an alkalinity filter is added to the system. This is an important addition for those who want to increase the pH of their water as well as any additional health benefits.’ Waters says, ‘there are many different types of water filtration systems on the market and they all provide different filtering options. It depends on: ◉ Whether you are on town or tank water (system needs vary significantly); ◉ your needs – what you want to remove; ◉ how much you want to spend, and ◉ if you want a plumbed or mobile unit.’ Aqua Water Specialists (North Coast Annexe Sales) offer a variety of water filtration systems for tank and town water. The basic filtration systems, for town water, include: single on-sink, dual undersink, and reverse osmosis. They won’t break the bank and are cheaper per year than drinking bottled water.

Dual Under-sink Unit (plumbed in) $259 (excl. plumbing costs) BUY THIS

Spring Issue | iSelf Magazine

4-stage Reverse Osmosis Unit (plumbed in) $540 (excl. plumbing costs) BUY THIS

7-stage Reverse Osmosis Unit (plumbed in) $680 (excl. plumbing costs) BUY THIS

Portable Reverse Osmosis Unit $249-$415 BUY THIS

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A E R

G N

: S ET

R C

As the seasons change… So does your skin!

Sensational Spring Skin By Tracy Hudson – VIMA

Widely opened windows welcome the gentle and sweet air that is sprinkled with the extraordinary fragrances of fresh flowers blooming. The season of renewal begins with peeling off layer after layer of your winter clothing to embrace Spring’s freshness! The transition into Spring naturally calls for preparation towards a lighter touch for all things rendered naked, in anticipation of a pleasant sun kiss. Your skin is the most important layer of your body that needs readjusting with the warm weather rising. So sketch the map as we begin to navigate and break the seven (7) secrets for radiant skin. Spring Issue | iSelf Magazine

Unforgiving Winter conditions makes your skin dry, itchy, dull, etc., meaning you need heavier moisturisers at frequent intervals. Spring brings with it a lot more moisture, in the air, and heavier moisturisers are not required. Let’s break the secrets to having sensational Spring skin – smooth, healthy, and radiant ready for steamy challenges of the smiling sun -

1) Cleanse Your facial cleanser needs to be considered for seasonal changes, as your skin also changes during certain months of the year. Your current cleanser may not be suitable now that we are heading into Spring.

✓ Cleanse your skin with a product that is tailored for your specific skin type.

✓ Cleanse but do not over cleanse.

✓ A clean face should feel nice and soft, not dry and tight. If the skin on your face feels tight after using your cleanser, you may have to reconsider your choice of product.

✓ Without proper cleansing your skin cannot breathe which can result in skin issues as well as acne.

✓ Cleansers come in many forms however

I suggest using a mild cleanser without harsh detergents that can strip the skin of moisture, such as sodium lauryl sulphate (SLES).

2) Tone Facial toners are also known as astringents. Some can be harsh and dry out your skin. The purpose of facial toners is to • Clarify; • Nourish; • Remove any excess grime on your skin, and • Temporarily minimise the pores on your face. Toners are primarily of a watery/liquid consistency and water soluble to help balance out the natural 32

Spring Issue | iSelf Magazine

pH of the skin. They also help additional products penetrate and absorb into the skin better. After cleansing, your skin needs a range of ingredients that can repair and restore its surface. The right toner can give your skin a healthy dose of what it needs to look fresher, smoother and radiant, as well as calm the skin. You can purchase toner for: • oily or blemish prone skin; • dry or sensitive skin, or • combination skin. Avoid toners containing irritants such as alcohol,

citrus, or really fragrant ingredients. A good toner is a gentle toner.

3) Exfoliate Exfoliating is the fastest way to perk up your postWinter skin. This time of year your skin may appear to be dull, flaky and dry, due to changes in the weather.

✓ Scrub it down with an exfoliant once a week

to slough away dead skin cells from your face and unclog pores. Your face will look brighter and fresh, resulting in a nice glow.

✓ Use a suitable exfoliant for your skin type

but avoid harsh and scratchy exfoliants, as these can microscopically damage your skin.

✓ Don’t overdo it! Go gentle on your delicate

skin when exfoliating or scrubbing your face - it’s not made of Teflon!

4) Mask Not all facial masks have to set like concrete, to remove impurities from your skin. After the harsh Winter months, everyone’s skin is thirsting for some serious moisture. Hydrating masks are perfect for reviving the skin and repairing any damage. Not everyone has the time or money to spend on professional facial treatments, there are a wide array of at-home facial mask recipes that you can whip up that will do the trick! For example, avocado and honey is great for hydration. Go forth and Google!

5) Moisturise When Spring hits, it’s time to ditch your heavy moisturiser and switch it out for a lighter lotion or serum, unless your skin is screaming out for an ultra-hydrating moisturiser all year round. Naturally, skin becomes a little oilier during Spring and Summer therefore, using a lighter moisturiser or serum will reduce incidences of breakouts, allowing your skin to breathe. Don’t forget to nourish around your eye area with a separate serum, specifically for the eye area. Skin naturally CONNECT WITH US:

repairs when you are asleep so you can take advantage of this and use a heavier night cream.

6) Sunscreen Be vigilant with sunscreen! Many of your cosmetics such as foundations, BB creams etc. contain SPF and are built in to protect the face. Typically sunscreen needs to be reapplied during the day for continual protection. Your makeup may contain SPF, however this small amount is not enough to protect your face all day, but some is better than none right? Sunscreen Tip 101: You can reapply your SPF to your face without ruining your makeup or by having to rub thick cream all over your face. How? Use a fine mist! Sunscreens are available in a dry spray, gel mist and liquids. • Avoid excess sun exposure and apply sunscreen – at least a couple of times a day! • Find a sunscreen that suits the level of protection you need and look at all of the types of sunscreen (sunscreen is no longer thick, white and hard to apply). • Look after your skin as sun damage and dehydration will make you age quickly, or make you look a lot older than you are! A little sun is great for your skin and may improve skin conditions such as Psoriasis. Throughout Spring, those who suffer from Rosacea may find that it worsens.

7) Hydrate Drink more water! Your skin will love you for it! Hydration internally is essential and reflects externally through your skin. Do you look a bit tired around the eyes or have a dull washed out appearance? Water is your answer as well as a regular skin care routine. Even if you follow a regular skincare routine, the products you use may not always benefit your skin: as the seasons change…so does your skin! It is really important to use the correct skin care products all year round. Key factors that affect your appearance 34

Spring Issue | iSelf Magazine

and your skin include: • Foods you eat; • hormone levels; • the environment, and • the seasons.

Healthy skin is a reflection of overall wellness - Howard Murad, MD

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A Dose of Healthy Life:

Plan Right Eat Right W

hen your days are demanding and there is so little time with so much to do... are you still eating right? If you have a family to feed, are they still eating healthy meals? For most who don’t have the luxury of time, maybe not. So, what are your options? You opt for the quick fix – takeaway, eating out, ready-made meals, or easy-made meals, so you don’t have to plan, organise, and prepare meals. This can lead to negative outcomes including: ◉ Your health and your family’s health

becoming poor;

◉ Your cooking confidence and cooking skills

reduce, and

◉ Losing quality family time that you can

never recapture.

Importantly, you need to realise that what you put on the table definitely matters as food impacts your health and how you, and the members of your family, function in day-to-day activities.

Your chaotic lifestyle brings stress. Therefore, you need to prioritise what is important and what is not. However, this varies from person to person and household to household. One of the most important matters is taking control of the chaos in your life and eating healthy, well-balanced meals. You can start with getting organised in the kitchen to feel less stressed and enjoy more time. If you and your family are more organised, you will be healthier, have more energy and quality time to spend with each other. Planning meals offers a variety of benefits and the benefits definitely outweigh not planning. However, many people see it as a chore or do not prioritise it as something important. Yes, it takes a few minutes per week and some of your energy to plan. Whether you are cooking for one, two or more, the time that it takes to plan takes the same amount of time and energy. A major benefit of planning is taking out unnecessary daily stress of not knowing what to eat and trying to make decisions on the fly or when you are tired. Spring Issue | iSelf Magazine

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Continued on Page 53 â&#x2013;ş

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◀ From Page 10

that Spring has to offer! It is a great time to start bushwalking, mountain climbing, beach walking and more.

Achievable Fitness Goals Keep in mind that the key to a healthier and happier life is not short-term challenges or fast weight loss. The key is a lifestyle that you can sustain for life

ENDURANCE

✓ Think about what is important to you, your

personal wants and needs.

(Never base your goals around what other people are doing or whatever someone believes should be your goal.)

✓ Think about what steps you could take

toward that overall goal in the next month.

Starting Out

STRENGTH

Exercises and activities that help increase your breathing and heart rate, improving your heart, lungs and circulatory system.

Exercises and activities that help increase your muscle strength improving your physical power and energy.

What You Can Do: Aerobics

What You Can Do: Lifting Weights, Body Weight Exercises

BALANCE

FLEXIBILITY

Exercises and activities that help keep you steady and maintain your equilibrium.

Exercises and activities that help keep your body agility to enable you with greater freedom to move.

What You Can Do: Tai Chi

What You Can Do: Yoga

with small, consistent progressive goals. There are 4 types of physical activities that are required for good physical health and therefore, before you set any goals, identify what activities you could do to help you maintain optimal health. We asked personal trainers, Morris and Kruize, for advice on realistic and achievable fitness goals and here are helpful tips to get you started:

✓ Always break down your goals into small,

manageable chunks.

✓ Keep your goals SMART - Specific,

Measurable, Achievable, Realistic and Time bound CONNECT WITH US:

If you haven’t been active in a while or you need to take it slow then here are some useful guidelines from Morris and Kruize, to help you be realistic and find a schedule that will improve your health. • Just Get Moving – remind yourself that this is about you and no one else and start from the level that is right for you now. • Realistic Scheduling – be realistic about what you can fit into your schedule. Start off with an easy week so you don’t overcommit yourself and when you don’t manage it, you feel like a failure.

• Rest and Recovery – recovery is needed between sessions and be realistic about how much time you might need for you and your body. Example: Start with something you feel you can manage (and ideally enjoy!) such as going for a 1520 minute walk every 2-3 days. Once you feel you are able to do this more easily, start to include extra walks and/or increase the duration of your walks. With whatever type of activity you decide you’d like to do, once it feels like you can do more you can step things up a bit. You can step things up in three main ways – additional workouts, increasing the intensity of the workout, or increasing the length of the session. 37

INSIDER GUIDE Sweat in Style

pring is a season full of excitement and play. It is time to explore being more active and mixing that with your vibrant personality for a bit of fun under the sun. When you are ready to sweat it outdoors this Spring, be mindful of the fabric you wear and make sure that it provides you with the layer of protection and enhanced support needed for your movements.

TOPS - Flowing 38

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Depression

Caused by Food in Post-Menopausal Women The body needs carbohydrates in order to function properly however, according to a recent study from Columbia University Medical Center, increased intake of refined carbohydrates and sugar may lead to an increased risk of new-onset depression in post-menopausal women. Refined foods trigger hormonal reactions that may lower the body’s blood sugar and may result in exacerbating mood changes, fatigue and other symptoms of depression.

Think Before You Drink! Insulin Resistance Reversed in Teens if Treated by Age 13! For Teens who are Insulin Resistant and at risk of developing Type 2 Diabetes, interventions have proven successful to turn things around if targeted between ages 9-13. Physical activity levels had the most significant impact on metabolic markers (glucose, Insulin, cholesterol, blood pressure) when Insulin Resistance peaks at ages 12-13. However, with progressing age, up to the age of 16, the benefits declined. The study conducted by Metcalf et al. (2015) from the University of Exeter concluded that it is therefore important to provide interventions for children and teens, as early as possible to ensure the best possible health outcomes.

How sweet it is to have an icy cold, bubbling soft drink and how it easily goes down one gulp at a time! It might be sweet in the moment but just like anything, too much of a good thing catches up with you and turns nasty. The regular consumption of sweet sugary drinks increases the risk of having Type 2 Diabetes. An analyses conducted by the MRC Epidemiology Unit of the University of Cambridge, found that there was an associated link between Type 2 Diabetes and consumption of sugar sweetened drinks, independent of Obesity. The research team also concluded that substituting sugar sweetened drinks with artificially sweetened drinks or fruit juice is unlikely to be the best strategy in reducing the risk of developing Type 2 Diabetes: water or other unsweetened beverages are better options to reduce the risk. So next time, think before you drink!

Time to Weigh In:

Nutrition Vs Exercise to Lose Weight

Trying to lose weight but feel like you are constantly thinking about food, weight and eating? Do you feel like you need to starve yourself and exercise to the point of exhaustion to try and lose weight? At the end of the day you find yourself disappointed with the results as your weight just doesn’t seem to be budging as fast as you want it to? You may be focusing on the wrong things. Research has found that by focusing on weight and exercise, not health and good nutrition improvement, results are not achieved. The study by McCann et al. (2015) presented in the Federation of American Societies for Experimental Biology Journal found that the key to weight loss wasn’t exercise but overall nutrients. When participants were provided with improved vitamin and mineral nutrition, not only did they lose weight but all of their biomarkers for health improved – HDL, LDL, Insulin, Glucose, blood pressure etc. Could your diet be the reason why your weight and health are not as good as they need to be? Doing hours of exercise may be outweighed by lacking the appropriate vitamin and mineral nutrition needed for optimal overall health. Spring Issue | iSelf Magazine

Journey to Success:

Beyond S.M.A.R.T. A

re you ready to spring into action for a healthier and happier you? Begin with your goals. Coming out of Winter spells excitement for fresh beginnings. This year, it is time to find a sustainable lifestyle plan for life and to set goals that support this. So, let’s talk about goals and goal setting...

✓

Have you set goals for yourself and sometimes you have reached them with ease and then other times you really struggle to reach them?

✓

Do you get frustrated with yourself and wonder why you just can’t get your act together to reach those goals that seem to elude you?

Spring Issue | iSelf Magazine

Join the club, millions of people every day are setting goals and then fail to achieve them. Only 3% of people achieve their goals. Most researchers and psychological experts will agree that having goals help you strive for something, give you a sense of direction and purpose. Setting goals is better than living in a world of ambiguity, lacking drive, purpose and direction. The problem is that most people do not write their goals down and this creates uncertainty and indecision, as goals get jumbled with other thoughts, emotions and beliefs. However, the unfortunate truth about writing goals down is that it can have a positive side and negative side which can either promote success or set you up for failure.

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◀ From Page 18

Spring Power Foods Food For Mood:

• Asparagus – boost your mood and jump off of that slump with this Folate rich veggie. Folate helps in producing neurotransmitters – Dopamine and Serotonin – essential in boosting good mood. Asparagus is also rich in B Vitamins.

Food For Fat Loss/ Weight Maintenance • Garlic – the pungent smell of garlic is because of allicin. The compound can help to balance blood glucose levels, decrease the body’s production of fat, and reduce blood pressure. • Eggs – they are high in protein and healthy fats, with nearly all of the nutrients being found in the yolk. Eating eggs for breakfast increases satiety and weight loss. 46

• Legumes – also known as beans, are full of plant proteins and fibre that help to regulate blood glucose levels and increase satiety, leaving you feeling fuller for longer. They help to produce Serotonin, which enhances mood.

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• Walnuts – rich in the amino acid called Tryptophan that your body needs to produce Serotonin. Serotonin is the feel-good chemical in your brain and will help you to manage stress better. • Cottage Cheese – is rich in Calcium, Vitamin Bs, Magnesium, Folate, Potassium, Phosphates and Protein that all help improve health, fullness and digestion.

• Green Tea – when you crave for sweets, green tea tames your cravings. It is important to regulate your blood glucose levels so you are alert and keeps you hydrated as well.

• Seaweed – Iodine is the mineral necessary for the optimal function of your thyroid and metabolism that helps boost energy and mood. Seaweeds is rich in Iodine.

• Cruciferous Vegetables – vegetables classified as cruciferous provides both fullness and satiety. These veggies combine protein, high fibre and therefore, are great for both weight loss and maintenance. Some of the Cruciferous Vegetables are: o Broccoli o Cabbage o Cauliflower

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â&#x2014;&#x20AC; From Page 36

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8 Meal Planning Benefits 1. Balanced Nutrition – people who plan

eat healthier as they know what they are eating in advance. It reduces last minute impulse, stress or fatigue food purchases like takeaway that are less nutritious. Instead of the frozen, processed meals or junk food, make your own frozen meals in advance to ensure you have a healthy, well-balanced meal waiting for you in the freezer.

2. Saves Time – having a list of meals that you

and your family like to eat in advance and adding them to the planner will save time in planning. This helps to make putting together a grocery list and shopping more efficient. Walking around a grocery store indecisively trying to find what to buy for

The

dinner or standing in front of the fridge trying to decide what to put together is time wasting.

3. Saves Money – if you are trying to stick to

a budget then eating out or shopping for meals one day at a time actually costs more. By planning, you will be able to stick to a budget.

4. Saves Energy & Stress – although

some people say it takes more energy to plan, it actually causes stress and uses more energy if you go to the shops with no plan in mind, from dayto-day; running home at the end of the day to put dinner on the table, or having the kids persistently ask, ‘What’s for Dinner?’ are far more stressful and energy zapping. Having a list of meals that you and your family like, allows for a quick and easy picking from the list, to add to the plan, without stress.

5. Everyone Can Get Involved – instead

of the planning falling on one person’s shoulders, get everyone to contribute. Put together a list of FOOD YOU EAT can be either THElikes SAFEST & meals that everyone and then everyone has meals they like on the menu and particularly MOST POWERFUL FORM ofthatMEDICINE for children, they will feel more involved and the SLOWEST FORM of POISON. invested in the process. Then put the planner up - Ann Wigmore somewhere visible for all to see so there is no asking about what is for dinner! You can also allocate responsibilities on the planner e.g. helping to prepare, cooking, cleaning up.

Don’t Diet

6. Variety – this is the spice of life and a meal

plan allows for this. You can visually see if there is not enough variety in the plan and whether there is a good variety nutritionally and then you can make the necessary changes. Say goodbye to monotony!

This Spring/Summer

Start a Sustainable 7. Less Waste – by making a plan and shopping Lifestyle Solution for what you will use for the week, you will have for less food that you will waste and throw out. You Life and Health. can also use any leftovers to make other meals e.g. lunches, breakfast, dinners, and therefore, nothing goes to waste and you are saving money.

8. No-Cook Days:Contact Cook-in-Bulk – Us Today!

setting aside time every week or fortnight to Text: 0411 227 108 prepare and cook in bulk will save you hours in the enquiries@fitmindsandbodies.com.au www.fitmindsandbodies.com.au long run. Get the family in the kitchen to help and cook a few meals to freeze for the week so you have CONNECT WITH US:

51 A Sustainable Lifestyle Solution

BREAKFAST WRAP by Glenda Bishop - www.healthystories.com.au

INGREDIENTS A tiny bit of oil for the pan 2 eggs 1/4 tsp garlic salt (optional)

Meanwhile, put the wholemeal wrap onto a plate and microwave for 15 seconds so that it is warm and pliable and will wrap up easily.

1 mini wholemeal wrap (or gluten-free wrap if you need to avoid gluten or wheat)

To assemble, put the cooked egg pancake on top the wrap,

1 very large handful of rocket (or baby spinach if you prefer)

so you can easily fold it up. Add the rocket and top with the

1/2 medium tomato, sliced

leaving a small amount of the wrap uncovered at the bottom tomato. To wrap, fold the bottom edge of the wrap over the ingredients, then fold one side over and then the other side, leaving the top of the wrap open.

INSTRUCTIONS Heat a small frying pan over medium heat. Very lightly coat the surface of the pan with oil â&#x20AC;&#x201C; I like to do this by carefully wiping the oil over the pan using a paper towel. In a small bowl, beat the eggs with a fork. Beat in the garlic salt if youâ&#x20AC;&#x2122;re using it. Pour the egg mixture into the heated pan and let it cook for a couple of minutes until almost set like a pancake. Then carefully flip the egg and cook the other side for about 30 seconds. 52

Spring Issue | iSelf Magazine

Serving suggestion: Serve the breakfast wrap with fresh fruit such as chopped apple and grapes. If you would like to make this breakfast even more filling, you could add 30g of grated cheese or quarter of an avocado. Add a serving of fruit on the side. Choice between green apple or red grapes.

VEGETARIAN Note: Can be made Gluten-free by using a Gluten-free wrap Servings: 1

INGREDIENTS

INSTRUCTIONS

Grilled pork and fennel

Heat a grill pan (or regular frying pan) on a medium heat. Alternatively, you can cook this recipe on a BBQ.

2 tsp fennel seeds

2 tsp smoked paprika (or sweet paprika if you prefer) Pinch of salt 4 pork loin steaks, each about 100g in weight 1 large fennel bulb, cut into 1.5cm thick slices Olive oil to drizzle over the meat and fennel

White bean puree

2 x 400g cans of cannellini beans, drained and rinsed thoroughly 1 clove of garlic 2 tbsp lemon juice 2 tbsp extra virgin olive oil 2 tbsp water 2 tbsp fresh oregano leaves Pinch of salt and pepper

Side salad:

2 large handfuls of baby spinach leaves

Using a mortar and pestle, grind the fennel seeds and then mix in the paprika and salt. Put the pork steaks on a plate and rub about 1/2 tsp of the paprika mixture onto both sides of each steak. Drizzle a small amount of olive oil over the pork steaks and grill for 2-3 minutes on each side. Remove from the pan and allow to rest. For the fennel, brush each slice with a small amount of olive oil and grill in the same pan for 2-3 minutes on each side until just softened. Meanwhile, make the white bean puree by putting all of the ingredients into a food processor and blending until smooth. The puree doesnâ&#x20AC;&#x2122;t require cooking, however you can heat it using the microwave if you want it to be served warm. Serving suggestion: Divide the puree between 4 plates and top with the pork and fennel. Serve with a simple side salad such as baby spinach and tomato wedges. Alternatively, you could serve this with steamed vegetables such as broccoli and carrot. Gluten-freeâ&#x20AC;&#x192; Servings: 4

2 tomatoes, sliced into wedges

GRILLED PORK AND FENNEL WITH WHITE BEAN PUREE by Glenda Bishop - www.healthystories.com.au

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SILVERBEET WITH CURRANTS AND PINE NUTS by Glenda Bishop - www.healthystories.com.au

INGREDIENTS

often. Add the shredded leaves and chives to the pan and cook

1 large bunch of silverbeet, about 800g

for about 3 minutes or until the leaves have wilted (they will

2 tsp extra virgin olive oil

shrink down a lot). Then add the currants, pine nuts and lemon

2 tsp garlic-infused olive oil

juice, stirring until heated through.

1/2 cup chopped chives 1/4 cup currants 1/3 cup pine nuts 2 tsp lemon juice

INSTRUCTIONS Wash the silverbeet well and shake off the excess water. Use a sharp knife to separate the leaves from the stems by running the knife from the central point at the top of the leaf down one side of the stem and then repeating on the other side of the stem. Do this for all of the silverbeet until you have a pile of leaves and a pile of stems. Then trim the bottom of the stems and slice the stems finely. Shred the leaves with a sharp knife, but keep separate from the stems. In a very large pan (e.g. a 4L flameproof casserole dish or a wok), heat the oils over low-medium heat. Add the chopped 54

stems and cook for about 7 minutes until softened, stirring

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Serving suggestion: Serve with pork, lamb or chicken, along with mashed, steamed or roasted potatoes.

Tip: Instead of using garlic-infused olive oil, you can use one crushed clove of garlic and 2 tsp of extra virgin olive oil. Add the garlic at the same time as the stems. Gluten-free Servings: 6

GLENDA BISHOP QUICK BIO: Glenda is a certified registered nutritionist, personal trainer and neuroscientist who is passionate about helping people understand how food affects physical and mental health. She helps people to see how easy, inexpensive and fun it can be to make healthier choices and have a healthy mind and body with a no gimmick, practical and realistic approach.

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MANDARIN, ASPARAGUS AND BABY BEETROOT SALAD Source: www.taste.com.au

EQUIPMENT

INSTRUCTIONS

You will need rubber gloves (to peel roasted beetroot) for this

Preheat oven to 200C/180C fan-forced. Wash beetroot and

recipe.

pat dry. Place in a baking dish. Cover tightly with foil. Roast for

INGREDIENTS

rubbed. Set aside until cool enough to handle.

4 (1 bunch) baby beetroot, trimmed 3 mandarins 1 1/2 tbsp extra virgin olive oil 2 bunches asparagus, trimmed, cut into 4cm lengths 120g baby rocket 1/2 cup crunchy combo sprouts, rinsed 50g Fetta, crumbled

40 to 45 minutes or until skin peels away from beetroot when Wearing rubber gloves, peel and halve each beetroot, quartering any larger ones. Juice 1 mandarin (youâ&#x20AC;&#x2122;ll need 1/4 cup juice). Place juice in a bowl. Add oil. Season with salt and pepper. Whisk to combine. Place asparagus in a heatproof bowl. Cover with boiling water. Stand for 4 minutes or until bright green and tender. Drain. Peel remaining mandarins, removing all the white pith, and divide into segments. Place rocket on a platter. Top with beetroot, asparagus, mandarin, sprouts and fetta. Drizzle with dressing. Serve. Servings: 4

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INGREDIENTS 2 large or 2 medium apples, thinly sliced 1 tsp cinnamon

INSTRUCTIONS Preheat oven to 200 degrees and line baking sheets with baking paper. Lay apple slices in a single layer on lined baking sheets and sprinkle evenly with cinnamon. Bake at 200 degrees for 2 hours. Once you remove the slices from the oven loosen them from the baking paper and they will crisp up even more

HEALTHY CINNAMON APPLE CHIPS Source: www.yummly.com

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◀ From Page 48

Keys to

Why?

My Life Now

Existing Demands

(on your time work, family, schedules etc.)

Energy Cycles (most energetic; least energetic)

Acceptance

(where you are, who you are, capable of, demands etc.)

• Acceptance – Accept where you are now, who you are and what you are capable of Selfacceptance and kindness will lead to greater success. • Existing Demands – What are your existing life and time demands? You need to take a life audit to know where your time goes and all of the demands in your life. Trying to add in anything extra can cause stress and exhaustion. This will help you to find the ways to change your schedule around, times to do things, and/or people you need to communicate with to gain support for the changes you want to implement. • Energy cycles – working within your energy cycles to achieve goals are the keys to reducing stress and extra demand. When do you have the most energy and the least? 58

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The Why - Big Picture

Successful Goal Setting

Uplifting

(positive, helps you to gain, grow, become - passion & energy)

Values

(what’s really important, life purpose and satisfaction)

Internal Benefits

(how are you going to gain/ grow e.g. health - not external e.g. body)

Stepwise Goals

(smaller goals to move to and achieve along the way)

• Big Picture – have the big picture in mind then chunk it down into smaller, more achievable chunks. Make sure that the ‘Big Picture’ is aligned with your values, internal benefits, behaviour centred and is uplifting. • Uplifting – only set goals that are positive in your life and will help you to gain, grow, or become a better version of yourself. If your goals are interesting, exciting, and fun then you will be filled with passion and energy, requiring less effort to achieve.

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ACKNOWLEDGMENT We would like to thank all of the experts who have contributed to the articles. If you would like to contact them for further assistance, here are their contact details, in alphabetical order:

Christel Waters Aqua Water Specialists (North Coast Annexe Sales)

Samantha Morris Fashion Blogger

Curvy Sam

Olivia Miles

Fashion Blogger

Wait until the Sunset

http://www.northcoastannexe.com. au/drinking-water-filtration/

http://curvysam.com.au/

http://www.waituntilthesunset.com/

Lee Holmes

Melanie Becker

Natalie Wakeling

Super Charge Food

Female for Life

Embody Denim

Qualified Wholefoods Chef

Founder

Managing Director

http://www.superchargedfood.com/

https://www.femaleforlife.com.au/

http://www.embodydenim.com.au/

Glenda Bishop

Kate Morris (Owner) & Rhonda Kruize

Tracy Hudson

Owner/Makeup Artist

Slim Force

VIMA Makeup Artistry and Educator Brisbane

Registered Nutritionist, Personal Trainer, Neuroscientist and Wellbeing Coach

Healthy Stories

http://healthystories.com.au/

Personal Trainers

http://slimforce.com.au/

https://www.facebook.com/pages/

VIMA-Makeup-Artistry-and-EducatorBrisbane/629309250546049/

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Life l Health l Happiness l Love

The secret of change is to focus all of your energy, not on fighting the old, but on building the new. - Socrates