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Vitality is a seasonal health and happiness magazine dedicated to helping you live your life to the full. Bursting with fresh ideas on fitness, good food, product innovations, events and lifestyle activities, Vitality is a wonderful wellness companion. Subscribe today: Email us with subject line “opt in” and your full name: info@vitalitybrands.com.
Receive a FREE Well Naturally High Protein Mini Bar when you subscribe before February 28, 2014.
We have three Summer Wellness Packs to give away. Each pack includes: Well Naturally High Protein Mini Bars; Cancer Council Active, Oil Free and Sport SPF 50+ Sunscreen; Cancer Council SPF 30+ Day Wear Face Sunscreen; Dextro Energy Liquid Gels, Carb Bars and After Sports Drinks, derma e Tea Tree and E Body Wash and Vitamin E Oil.
Subscribe today: Email us with subject line “opt in” and your full name: info@vitalitybrands.com.
PLEASE NOTE: This and all competitions throughout the magazine close on 28/02/14. Winners will be notified via email after this date.
For your chance to win, simply email us: info@vitalitybrands.com and tells us in 30 words or less how Vitality Brands products can help you have a supreme summer. Use the subject line “supreme summer”.
Summer is the season of Christmas and holidays – a time when my family and friends put aside the challenges of our busy lives, and find time to remind ourselves what is most important: each other. When we get together, usually at our beach shack, my family has learnt that we don’t actually need to do anything for it to be fun. We simply love going for a surf, run, or bike ride, fighting over the hammock, or just the chance to chillax together. Summer and Christmas, however, have recently become even more important to me. Over the last few years my children, all aged in their early 20s, have begun travelling overseas, often during the summer. This year is no different as my eldest daughter, Hayley, is working in China and won’t be home for Christmas. So I flew to Shanghai to meet with her and have an early “Chinese Christmas”. And whilst we had a wonderful week together filled with laughs, conversations and good times, it was actually another experience that really reminded me of the importance of family.
Publisher: Vitality Brands Worldwide Managing Director: James Wright Editor: Bianca Mangion Art Direction and Design: Monique Genio and Michelle Elias Contributors, we’d love to hear from you. Please email info@vitalitybrands.com for more information on contributing to Vitality Magazine. Vitality Brands Worldwide Level 2, 415 Riversdale Road Hawthorn East Victoria 3123 Phone: 03 9861 7000 Copyright: All material in Vitality Magazine is copyright and no part may be reproduced or copied in any form or by any means without written permission of the publisher. The views expressed in this magazine do not necessarily reflect those of Vitality Brands.
Vitality Brands Worldwide is an Australian owned company dedicated to developing “wellness” products that help people feel healthier and happier, thereby influencing their lives in a positive way.
Hayley has been using her spare time to assist the Mifan Mama not-forprofit organisation, which provides funds and resources for Chinese orphanages. She had been working at an orphanage on the outskirts of this vast Chinese city and she took us to see some of the good work they do.
Seen here walking to the playground with me, this energetic nine year old boy who has been blind since birth, demonstrates a spirit, sense of humour, and resilience that is truly inspirational. The eldest of the children at the orphanage, he has been there since he was a baby, but has recently shown a great ear for music (piano) and languages. He is apparently going to school next year for the first time, and may be with new foster parents, if all goes right. I walked away from my visit with an aching sense of hope and humility, that Tom will find the love of Christmas with a new family sometime soon, and that I just needed to give my Hayley a big hug and kiss. This summer, I am even more thankful for everything I have in my lucky life. Stay well.
James Wright Managing Director Vitality Brands Worldwide
Now this is not your “typical” orphanage, because every child there is blind or visually impaired. To see their challenges first hand was a truly humbling experience. But not so for Tom! (See image below.)
Mifan Mama is a non-profit organisation that provides basic needs to many different orphanages in and around Shanghai. Since its founding in 2009, Mifan Mama has sent valuable donations of rice, cooking oil, infant milk powder, nappies and clothing to thousands of children. In 2012, Mifan Mama opened the doors to its own foster home – Shining Star which cares for visually impaired children. To learn more, view the video via this link: youtube/GNes2D17Igg
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THE SKIN YOU'RE IN
SMART FUN IN THE SUN The warm weather is here! Time to get
Ultraviolet (UV) rays explained
outside and enjoy picnics, barbeques,
The sun's rays are made up of different ultraviolet (UV) rays:
alfresco parties and outdoor sports. Before you head out, be sure to protect yourself and your family from UV exposure. Cancer Council offers the following advice.
• UVA rays contribute to skin ageing and can cause skin cancer. • UVB rays cause sunburn and add to skin cancer risk.
For best protection, Cancer Council recommends a combination of sun protection measures: on sun-protective clothing
on SPF30+ sunscreen
on a broad brimmed hat
shade wherever possible
Cancer Council’s new SPF 50+ sunscreens have: • Higher protection against UVB rays to help reduce risk of sunburn and skin damage. • Higher protection against UVA rays to help reduce skin ageing. Although SPF50+ sunscreen offers marginally better protection, application is still the key.
on some sunglasses
When to apply sunscreen Sunscreen should be used as part of good sun protection in conjunction with hats, sunglasses, protective clothing and shade. When the UV index is 3 or higher, sun protection measures should be taken. 4
The UV index can be found at: www.cancer.org.au or you can download the FREE SunSmart App for iPhone and Android from the App store.
THE SKIN YOU'RE IN
CANCER COUNCIL RANGE OF SUNSCREENS Cancer Council has a range of sunscreens to suit everybody’s needs. Every Cancer Council sunscreen formula is made in Australia to the highest possible standards. Each offers very high, SPF 30-50+ protection from UVA and UVB rays that cause skin damage, premature ageing and skin cancer. The formulas are up to 4 hours’ water-resistant. Cancer Council sunscreen comes in a variety of pack sizes to suit various requirements, including Travellers, Tubes, Ezi Clips, Pump Packs, Finger Sprays and Aerosol Spray.
Why change to SPF50+? Many people ask: Why the change to SPF 50+?
Sun protection and babies Evidence suggests that childhood sun exposure contributes significantly to your lifetime risk of skin cancer. Cancer Council recommends keeping babies out of the sun as much as possible for the first 12 months. Where this is not possible, parents and carers should minimise exposure: 1. Plan the day’s activities outside the middle of the day when UV levels are most intense. 2. Cover as much skin as possible with loose fitting clothes and wraps made from closely woven fabrics. 3. Choose a hat that protects the baby’s face, neck and ears. 4. Make use of available shade or create shade for the pram, stroller or play area. The material should cast a dark shadow. They baby will still need to be protected from scattered and reflected UV radiation. 5. Keep an eye on the baby’s clothing, hat and shade to ensure they continue to be well-protected. 6. Apply a broad spectrum, water resistant sunscreen to small areas of the skin that cannot be protected by clothing, such as the face, ears, neck and hands, remembering to reapply the sunscreen every two hours, or more often if it is wiped or washed off. There is no evidence that using sunscreen on babies is harmful, although some babies may develop minor skin irritation. Try sunscreen milks or creams for sensitive skin, which are less likely to irritate the skin. As with all products, use of any sunscreen should cease if any unusual reaction occurs.
The new Therapeutic Goods Administration standard requires all sunscreens labelled as SPF 30 or higher to comply with a new higher standard of UVA protection. SPF50+ sunscreens also offer marginally better UVB protection compared with SPF 30+ (98% filtered out compared to 96.7% filtered out by SPF 30+). SPF50+ does not mean you have a suit of armour; you need to apply just as liberally and as often as SPF 30+. No one should be concerned there is anything wrong with their SPF 30+ sunscreen and there’s no need to throw it away. In fact, Cancer Council continues to recommend sunscreens that are SPF 30 or higher.
Sunscreen application When: Apply at least 20 minutes before sun exposure.
How much: A teaspoon of sunscreen (5ml) per limb is the right amount. A full body application is equal to 35ml of sunscreen. Re-apply: Every 2 hours, or after swimming, towelling or exercise. Remember to: Apply to all areas of exposed skin and cover up with clothing, hat, sunglasses and seek shade.
SECTION
EVERY TUBE HELPS BEAT CANCER. By purchasing any Cancer Council sunscreen you are helping to fund cancer research, patient support and education. cancer.org.au
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THE SKIN YOU'RE IN
NEW CANCER COUNCIL SUNSCREEN RANGE
Everyday
Ultra
The sunscreen for everybody, everyday.
If you love the great outdoors, you need a hard-working sunscreen!
Sunscreen
For families, the budget-conscious. • A light, non-greasy, moisturising sunscreen • Available in 35ml Traveller, 50ml Ezi Clip, 75ml Roll On, 110ml Tube, 200ml Finger Spray, 220ml Bottle, 250ml Tube, 500ml and 1 Litre Pump
Sport Sunscreen
Behind every winning performance is the right sunscreen! For all sportspeople who require a high performance sunscreen. • Sweat-resistant - will not run into the eyes during demanding physical conditions • Available in 50ml Ezi Clip, 110ml Tube, 200ml Finger Spray, 500ml Pump
Sensitive
Sunscreen
Soothe, soften and protect your skin with a dermatologicallytested sunscreen. For those with sensitive, allergy-prone skin. • Dermatologically tested to minimise irritation • Paraben and fragrance-free • With Aloe Vera and Vitamin E to soothe skin • Available in 110ml Tube
Sunscreen
For those wishing to prevent premature skin ageing, those wanting Ultra protection to suit their outdoor lifestyle. • Advanced formula with extra UVA protection •A vailable in 4g Lip Balm, 75ml Roll On, 110ml Tube, 200ml Finger Spray, 220ml Bottle, 250ml Tube, 500ml Pump
Active Dry touch Sunscreen
This oil free, dry-touch sunscreen is perfect for those who need to hold on tight. For sports people, gardeners, outdoor workers. Those who prefer a dry-touch sunscreen. • Oil-free and non-greasy • Unique mineral silica base imparts a dry touch feel on the skin • Available in 50ml Ezi Clip, 110ml Tube, 200ml Finger Spray
Repel
Sunscreen Plus Insect Repellent The two-in-one sunscreen that helps protect you from mosquitoes. For campers, outdoor adventurers and fishermen. • 2 in 1 formula • Protects from sun and repels flies and mosquitoes • Available in 50ml Ezi Clip, 110ml Tube and 500ml Pump
Sun protection is child’s play. For children of all ages. Specially-formulated and dermatologically tested for delicate skin. • Fragrance-free • Paraben-free • Dermatologically tested •A vailable in 75ml Roll On, 110ml Tube, 500ml Pump
Oil-free Clear Sunscreen Continuous Spray
The new, easy-toapply sunscreen. For those with oily or blemish-prone skin. Those demanding a quick application, with minimal fuss. • Quick to apply, continuous spray • Non-comedogenic and oil free • Available in 175g Aerosol
Work
Dry touch Sunscreen Tougher sun protection for outdoor workers. For those who need to maintain a non-slip grip on tools and equipment and those who prefer a dry-touch lotion. •D ry touch; Will not attract dust and dirt • Available in 200ml Finger Spray, 500ml Pump 7
THE SKIN YOU'RE IN
Skin so smooth Summer is here, and it's a great time to
detox our skin after a cold, dehydrating winter. How do we fit a healthy, fast, inexpensive and
effective skincare regime into our busy schedule? Vitality skincare expert Karen Revell
shares her advice.
With summer comes the shedding of clothing layers, feet in sandals, legs bared and faces wearing lighter make-up. Preparing your skin is key. It really is simple to pamper yourself at home, even with a limited amount of time, to give your skin the pick-me-up it deserves. Here are some helpful tips:
A face so fine Cleansing your skin in the shower is the quickest and most effective way for those who are time-poor. You wash your body in the shower, so why not wash your face while you’re there, with an effective, nonabrasive cleanser. Remember to take approximately 50 seconds to thoroughly cleanse debris from your pores. Concentrate on the nasal area to help lift build up of dirt and oils. You can also save time on your summer beauty regime by applying a scrub or peel whilst in the shower. Derma e Microdermabrasion Scrub is a fabulous product to use at the start of summer to smooth out the skin’s texture and give you that gorgeous glow.
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It contains a unique crystal blend of Dead Sea salt and volcanic sand (rich in silica) to buff away dull surface cells, help diminish the appearance of fine lines, wrinkles and acne scars, and absorb excess skin oils. It’s also enriched with natural astringents lime and lemon peel plus antioxidants grape seed and vitamin e. One of the main causes of ageing is dehydration. Here in Australia, we have one of the harshest and driest climates, which can leave our face dull and lifeless with fine lines and wrinkles appearing way before we are ready for them. To rehydrate your skin and leave it supple and radiant, ensure you apply a derma e day and night crème. Depending on your skin type, derma e offers a range of day and night crèmes, each enriched with the goodness of natural actives to replenish and nourish your skin.
THE SKIN YOU'RE IN
If you are particularly concerned by fine lines, wrinkles or crow’s feet, dab a few drops of derma e Vitamin E Skin Oil onto these areas. Vitamin E is known as “the skin vitamin”. It is a peerless antioxidant that will protect the skin’s natural fatty acids – making it appear plump and healthy. Unlike other oils on the market, derma e Vitamin E Skin Oil contains only two ingredients – natural vitamin e, and safflower oil, the latter assists with the delivery of moisture into the skin.
Preen those pins Your legs have been safely hibernating beneath the cover of pants and tights all winter and now it's time to rejuvenate them. To shed those dull, dry, dead skin cells, exfoliate in the shower every day for one week, concentrating on the knee area. Use a loofa or exfoliating gloves and rub your legs thoroughly in firm, circular motions. Once dry, massage derma e Vitamin E Crème all over your legs, to give them a big drink of hydration and nourishment. Don your dress, slip on your skirt – your legs are now ready to strut into summer.
Give those tootsies a nice, relaxing soak Place a handful of pebbles on the bottom of a tub filled with warm water and add two drops of peppermint oil. Soak for around 10 minutes. Gently lift your feet from the water and pat them dry with a towel. Apply a small amount of derma e Cracked Skin Relief Crème to the heel and ball of each foot. Massage gently until the cream is absorbed. Derma e Cracked Skin Relief Crème contains clove, bay leaf, arnica, aloe and jojoba, and imparts deep, rejuvenating moisture cracked heels. For even greater rehydration, apply a generous layer of derma e Cracked Skin Relief Crème all over your feet – concentrating on the heels, and wrap in cling film for 15-20 minutes. This will encourage the crème to penetrate deep into your skin and leave your heels feeling fresh, soft and supple. Slip on those stilettos, slide on the sandals – your feet are ready for summer! With a little multi-tasking and some effective, two-inone products by your side, it doesn’t take too much time, effort or money to give your skin the pampering it deserves. In return, it will reward you by looking and feeling radiant, soft and rehydrated.
Karen Revell is the International Business Development Manager in Natural Skincare for Vitality Brands.
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FIT FOR LIFE
READY SET RACE Before you can run, cycle or swim competitively, you’ve got to take some important steps – before, during and after the event – to ensure your success. What advice do professional athletes offer anyone new to these sports?
Before Step 1: Choose the right event When selecting your ideal event, planning makes perfect. “I sit down at the start of each season and work out what I want to achieve by the end of the season,” says professional triathlete Ben Hammond. “Then I seek races that will help me achieve those goals. To get ready, I will try to race once or twice a month. Racing is a great gauge of how your training is going, plus it's fun!” Avoid over-committing yourself, however – the event you choose should be attainable to your personal abilities: “Select an event that will motivate you to succeed,” suggests professional triathlete Sam Betten. “It really is important to have a goal event to work towards in your training. For example, if you are after a fast time, then choose an event that plays to your strengths.”
Step 2: Start training Golden rule: your training must be tailored to the event in which you’re competing. This will dictate how far in advance you begin your training. “The distance of the event plays a major role,” Sam says. “You might be able to do a sprint triathlon event on just a few weeks’ training, while an Ironman distance usually requires at least a full year of preparation.” Triathlete Hanna Whiteside agrees: “The longer the event, the longer the preparation you will need, as it is important not to build volume (distance) too quickly, in order to avoid injury.” The golden rule also applies to the kind of training you must undertake.
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“Training over similar terrain really helps prepare your body for your goal events. Know the course you will be competing on and think about ways to incorporate this into your training. For example, if your event is held over a hilly course, do more hilly sessions in your training,” Sam says. In training for sprint triathlons, Hanna suggests you aim for shorter, more frequent sessions rather than one or two longer sessions per week. “Two swims, two runs and two rides per week is a good start,” Hanna offers. Elite athlete, coach and physiotherapist Hanna Alex Price Whiteside. recommends visualising the race in your head before the day arrives. “Go through the swim, transitions, bike and run and visualise how you will react if something doesn’t go to plan. On the day, you will have a clear plan of how to get through it and what to do.” However you tailor your training regime, keep it consistent and do not overdo it.
FIT SECTION FOR LIFE
“Ensure you slowly build volume and intensity,” says Alex. “One of the most common causes of injury is when people have a quick change in what they are doing. Slowly and carefully build day-by-day, week-by-week.” Always strive for a balance between training, work, family and relaxation, lest you should experience a burnout before the big event.
Step 3: Recover right To minimise injury, proper recovery techniques are essential. Sam advises taking time between training sessions to stretch and loosen your tight muscles. “Massage and physio treatments are also important if you are training longer and harder each week,” he stipulates. Listen to your body and heed the warning signs: “If you feel an injury coming on, slow down or stop,” Ben warns. “The biggest killer to consistent training is injury, so if you have to back it off a little for one or two sessions, then you are much better off doing this, than being out of action for two weeks.” Alex Price.
Having a break from training is actually when the fitness gains are made, according to Alex: “Cut rest short and you will not increase injury risk, but also limit the amount of adaption your body makes!”
Other injuryminimisation measures are ensuring you have correct running footwear: “Change your running shoes regularly,” adds Alex. “Every three to six months is good, depending on how much running you are doing.” Warming-up and cooling down appropriately is also imperative to recovering right: “Be sure to include dynamic stretching and stability work – especially focusing on your glutes,” Alex says. Finally, ensure you get enough sleep!
Step 4: Incorporate nutrition There is no one-size-fits-all approach to nutrition training. The best way to train your body to utilise and tolerate the nutrition you will use on race day is to try several different strategies to determine what works best.
“It is important to stay hydrated throughout training and competition, with both water and sports drinks,” Sam says. “Speciallyformulated sports drinks like Dextro Energy Isotonic and Carbo Mineral Drink work very well in this regard.” Hanna uses the duration of her training to determine her carbohydrate intake: “A general guideline for training longer than 90 minutes is to eat around 30-60g of carbohydrate per hour,” she details. Once you have decided upon a nutrition strategy, it’s all about practice. “You need to use your nutrition during the hard and fast sessions,” Ben states. “Once a month, I will do a full 'dryrun' of my entire nutrition strategy during a session of similar timing. For me, racing 70.3s, I will use a 100km time-trial followed by a 20km run as my key session for this.”
During Step 5: The day has come - prepare yourself “On the day, being prepared is the number-one way to keep your nerves in check,” says Sam. “Make a list in the days leading up to the event to ensure you don't forget any important items. Pack your event day bags the night before so you don’t forget any important piece of equipment.” And don't forget your sunscreen! To minimise race morning nerves, be confident in your ability to perform to your potential. You have put-in the hard work – this is the enjoyable part! Diet on the morning and days before the event is also crucial, argues Ben: “I try to minimise my fibre intake leading into the race, while ensuring I increase my sodium and water intake. On the morning of the race, I will usually have a black coffee or two and either Vegemite or honey on toast.” - continued 11
FIT FOR LIFE
If you are feeling daunted, Sam suggests breaking running races down into intervals in your mind. “Divide the race into single kilometers in order to stay focused,” he says.
Ben Hammond.
Keep your nutrition plan on course, too: “In triathlon, once out of the water, depending on the distance of your event, get stuck into your nutrition plan. The longer the event the more critical this becomes,” Ben says. “A poorly-executed nutrition plan will halt even the fittest athletes in their tracks.”
Step 6: Embrace support from friends and family “Friends and family really help elevate your motivation on race day,” Sam enthuses. “Let them share in your achievement.” Hanna concurs: “Generally it helps to have supporters on the sidelines. During the race, the words of encouragement, cheering and friendly smiles can really give you a much needed boost.”
Step 7: Remember your training During the event, try to keep calm and just go about your race like any other training session. “Don't worry about others around you and stay focused on your goal,” Sam assures. “Just remember all the hard training that has helped you to get to the race. Embrace the pain and keep focusing on the task at hand.”
Sam Betten.
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Ben tries to stay relaxed, and always remembers that racing is fun. “Enjoy it!” he quips. “This is the day you've been waiting for. Race hard, race smart and smile!”
On-the-go, instant energy, sports nutrition products will help power you through the transition and onto your next challenge. Dextro Energy Liquid Gels have a handy, screw top cap that’s easily replaced for quick sips on the go. The tri-source carbohydrate formula delivers direct energy into your bloodstream when the going gets tough. Plus it’s a liquid, not a gel, which means it’s easy to drink and tolerate in the gut. Finally, for triathletes: “Always know where your bike is in transition!” Ben asserts.
After Step 8: Know when to walk away Listen to your body. Sometimes it is better to cut your losses than push through. “If you are injured leading into the event, or have an accident during the event, make sure you are physically able to continue, to ensure you don't incur any major damage to your body,” Sam says. And if you don’t perform as expected? “Post-race depression is quite common,” Sam reveals.
FIT FOR LIFE
SUMMER EVENTS
“After spending hours training, often over several months, a lack of performance is sometimes hard to take. It can help to think about all of your training and the process leading up to the race, as an achievement in itself. After all, it’s the journey that counts the most!”
Step 9: Celebrate your success
TEAM UP TRI SERIES
Whether you perform to your expectations or not, completing your race is always something to celebrate! Just be sure you don’t over-do it.
• Elwood, VIC January 19 • Brighton, VIC February 23 • Mordialloc, VIC April 6
“Triathletes are known to party quite hard after a big race, but be mindful of your alcohol consumption if you choose to drink,” Sam warms. “After racing, your body is usually a little dehydrated so it is important to keep your alcohol consumption in check and supplement every drink with at least two glasses of water. And remember to eat!”
Step 10: Recover
starttofinish.com.au BAYSIDE AQUATHLON Brighton, VIC • February 9, 2014 • March 16, 2014 baysideaquathlon.com.au
What you do the next day is critical to how well your body will recover from the event.
CHALLENGE BATEMANS BAY
“I like to wake up and do a very light swim to help get my body moving again, and also try to arrange a light, 30 minute massage to help “flush” my legs out,” Sam states.
Corrigans Beach, NSW
Dextro Energy After Sports Drink is a great way to replenish the fluids, protein and carbohydrates your body will need after a major event. The scientificallydeveloped formula also contains magnesium and 10 vitamins, essential to bodily function.
SPO RTS NUTRITION TO POWER YOU R PERFORMANCE
• March 16, 2014 challengebatemansbay.com.au Dextro Energy products will be on-course to power all participants. Come and say hi to the team at the Dextro Energy stand at each event.
Dextro Energy is in the Sports and Diet section of Woolworths stores throughout Australia.
Dextro Energy Sports Nutrition offers a range of products, designed to meet your body's needs at every stage of the run: before, during and after. Formulated by a team of sports scientists and athletes in Germany, the range of Sports Tabs, Liquid Gels, Carb Bars, Isotonic and Carbo Mineral Drinks, and After Sports Drink is known for its effectiveness and palatability.
In New Zealand, Dextro Energy is available in the Health and Sports Supplements aisle of Countdown and New World stores. Or buy online: shop-vitalitybrands.com You can also find Dextro Energy in all good sports nutrition stores nation-wide.
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IN SEASON
Protect your inner hero A hero lies in you. This isn’t just a line from a Mariah Carey song – it's true. Our bodies contain what scientists call a “super-hero” gene that fights three kinds of cancer. Wearing sunscreen, scientists have found, will help protect this gene. Researchers at the Queensland University of Technology completed an unprecedented human study that examined the effect of wearing sunscreen on a molecular level. The study showed that sunscreen not only provided 100 per cent protection against sunburn, but also protected the p53 gene, which works to prevent all three forms of skin cancer: BCC (basal cell carcinoma), SCC (squamous cell carcinoma) and malignant melanoma. According to lead researcher Dr Elke Hacker, the research showed that repeated sunburn could damage the p53 gene, stopping it from protecting the body against skin cancer.
Two skin spots on each participant were exposed to a mild dose of UV light, but sunscreen was applied to only one spot. After 24 hours, the spots were tested and it became apparent that where sunscreen had been applied, there was no DNA change and no damage to the p53 gene.
"As soon as our skin becomes sun damaged, the p53 gene goes to work repairing that damage and thereby preventing skin cancer occurring," Dr Hacker said. "But over time, if skin is burnt regularly, the p53 gene mutates and can no longer do the job it was intended for – it no longer repairs sun damaged skin and without this protection skin cancers are far more likely to occur."
According to Cancer Council Australia, two in three Australians will be diagnosed with skin cancer by their 70th birthday.
The study involved 57 participants, who each had a range of skin biopsies performed on their skin.
For more information on sunscreen application, turn to page 4.
The research was funded by Cancer Council Queensland and published in the Pigment Cell and Melanoma Research Journal.
Nutrient spotlight This nutrient is also an important electrolyte that, along with sodium, regulates fluid levels in the body. Potassium helps our muscles and nerves function optimally. It also helps our kidneys filter blood and releases energy from protein, fat and carbohydrates during the metabolic process. Potassium can also aid concentration and energy levels – helping to deliver oxygen to the brain. At the heart of health, potassium has an important role to play: It helps your heart beat – prompting this vital organ to squeeze blood through your body. Potassium is therefore very important to those with high blood pressure or heart problems. Potassium can also help lower your cholesterol. 14
Foods rich in potassium: Fruits and vegetables typically contain good amounts of potassium. Some of the best examples include potatoes, tomatoes, spinach, beans and peas, avocados, bananas, oranges and strawberries. Potassium is also present in dried fruits such as raisins, apricots, prunes, and dates.
Chocolate helps you lose weight? It sounds too good to be true, but a recent study conducted at the Tel Aviv University found that those who ate chocolate cake for breakfast experienced more effective weight loss that those who ate a low-carb breakfast. The study involved 193 people, and spanned 32 weeks. The total group of participants was split into two groups. The first group ate a low-carbohydrate diet for breakfast (300 calories), while the other group ate chocolate cake (600 calories). Total daily calories consumed in both groups were 1,600 for men and 1,400 for women.
Weight loss was measured after 16 weeks, when it was found that each group had lost 15 kilograms on average. The interesting part happened in the next 16 weeks: the low-carb dieters put 10 kilograms back on, while the chocolate cake group lost a further seven kilos. “Eating chocolate or sweets in the morning helps your metabolism to be more active, so throughout the day, you won’t feel the urge to consume more,” said researcher Dr. Daniela Jakubowicz. Dr. Jakubowicz did concede that the effects of the experiment had to be observed over a longer period to be extrapolated further.
Exercise for life You stepped on the scales yesterday and they hadn’t budged from last week – talk about a de-motivator! Before you hit snooze and skip your workout, think a little broader. Exercise is not just about the end-goal of weight loss. It’s about prolonging your life, boosting your mood and energy levels, feeling physically clean and balanced, loosening your muscles and joints – the list continues. Think of that workout as an investment into your overall health and wellbeing – now get out of bed!
Broccoli's fight against cancer A recent study has found that the humble broccoli could hold the key to helping treat those with cancer, and those involved in nuclear accidents. Researchers from Georgetown University Medical Centre in the US have recently found the vegetable to contain diIndolylmethane (DIM). This chemical helps protect healthy cells from radiation, but does not protect cancerous ones. The implication is that DIM will enable higher does of radiation to be administered, aiding the elimination of cancer without affecting healthy cells. DIM could also help prevent radiation sickness following a nuclear accident. The study was published in the Proceedings of the National Academy of Science journal. 15
IN SEASON
Smart swaps The traditional way to flavour food is with salt, butter or sugar. Instead of over-using these potentially healthharming ingredients, use herbs, fruits and spices to flavour your food. Squeeze lemon, lime or orange onto salads and meats or use their zest in marinades. Add fresh fruit or cinnamon to your cereal or yoghurt, instead of sprinkling it with sugar. You could even add vanilla essence to simulate a “creamy� taste. Use avocado or cottage cheese as an alternative to butter. Incorporating flavoursome herbs like oregano, basil, rosemary, sage, thyme and chives in your cooking will add enough favour for the dish to be enjoyable, without the need to add salt.
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You’ll get detailed stats on your pace, distance, time, and calories burned and measure your progress against your personal KPIs. You can even share your progress across social media – if you’re game!
Need to take your fitness to the next level in 2014? If running is part of your workout routine, Runkeeper is just the thing to get you working even harder to achieve your goals. Tony Featherstone reports. Runkeeper has received glowing praise from both the fitness and tech fraternities for its ingenuity and ability to enhance the lives of those who use it. The official blurb from Runkeeper's website is that it "makes tracking workouts fun, social and easy to understand". This is all true, however the app’s real value is that it puts a bit of fun and interest into a sport that can be monotonous at times, especially if you have pounded the same pavement each day for the last two years!
Runkeeper begins by giving you four options under “find a training plan”: "do a race", "learn to run", "get fit" or "lose weight". Once you have decided which of these best suit your needs, you can chose a training program to help you reach your goals. The basic app is free, though you can upgrade to a fancier version that will allow you to access deeper insights as to how you are progressing as well as a very handy “broadcast live” mode in which your friends can track you in real time on a live map – also serves as a great security feature if your loved one enjoys midnight jogs around the park! So while it’s not completely free (the hotted-up version will cost you around $20 a year) when compared to the price of a GPS watch or even high-end pedometer, it's pretty good value! If you like Runkeeper, it's also worth also checking out Nike+ Running – another awesome fitness app! Tony Featherstone is Digital Manager at Vitality Brands where he oversees the online strategy of the business. Tony has over 15 years’ experience, having worked with such brands as Australia Post, Panasonic, Subaru and Microsoft.
Optimal sleep We know that getting too little sleep can be detrimental to our wellbeing, and new research has found that too much sleep can also be a problem. Those getting 10 hours or more, and six hours or less, can be at increased risk of diabetes, coronary heart disease, obesity and anxiety when aged 45 and over. Researchers from the Centres for Disease Control and Prevention in Atlanta, US studied data on over 54,000 people aged 45 and over, living in 14 states across the US. The chronic stress and excess body weight linked to those with unhealthy sleep durations is said to be the cause of diseases such as diabetes, coronary heart disease, obesity and anxiety. According to the data, 31 per cent of the participants were "short sleepers" who slept an average of six hours or less in a 24-hour period; over 65 per cent were classified as "optimal sleepers" who slept 6 to 9 hours on average, and 4 per cent were "long sleepers" who slept an average of 10 hours or more. The shorter sleepers in the study tended to suffer more from chronic illnesses than those who slept for optimal durations each night.
The same results were true for long sleepers, but this group’s risk of coronary heart disease, stroke and diabetes was even stronger. Researcher Dr. M. Safwan Badr, president of the American Academy of Sleep Medicine, cautioned people against sleeping too long: "Sleeping longer doesn't necessarily mean you're sleeping well," he stated, advising that a healthy life entails not just diet and exercise, but also getting optimal, quality sleep. This report was first published in the journal SLEEP.
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IN SEASON
Seasonal star: berries Summer brings us so much delight – including the sweetest, most delicious fresh fruits. Berries are at their best in summer, with fruit markets offering blueberries, blackberries, strawberries and raspberries in abundance. What a wonderful opportunity to get your recommended daily intake of nutritious fruit!
Nutrition: Berries contain nutrients that help lower blood pressure, reduce inflammation and increase "good" cholesterol in the body. They are bursting with flavanols – powerful antioxidants that can help reduce the likelihood of many degenerative conditions. Blueberries are powerhouses of antioxidants and can enhance good vision, acuity and brain development. Strawberries are high in Vitamin C and have strong immunity-boosting properties. Raspberries are high in fibre and antioxidants. Blackberries are high in antioxidants – particularly anthocyanin, a powerful phytonutrient that can help prevent cancer.
Selection: Look for berries that are ripe, but not over-
ripe, firm, un-bruised and smelling fresh and sweet. Their colour should appear vibrant and rich.
Storage: Keep berries in a firm, plastic container in the fridge. Do not wash berries before storing them, as this can accelerate deterioration. Try to consume berries as soon as you can to ensure optimal taste.
Try them with: Natural yoghurt and a little honey for
breakfast; tossed in a spinach, walnut and feta salad for lunch, as an accompaniment to poultry dishes for dinner and mixed into smoothies, wholemeal muffins, or atop pancakes for dessert.
The egg, the whole egg Before you separate that egg and eat only the whites, stop! The yolk is the most nutritious and beneficial part of an egg. According to nutrition specialist Mike Geary, by discarding the egg yolk, you are depriving your body an intake of B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and a multitude of other powerful nutrients. Egg whites literally pale in nutritional comparison to yolks. “Even the protein in egg whites isn't as powerful without the yolks to balance out the amino acid profile and make the protein more bio-available,” Geary argues. Yolks are brimming with omega-3 fatty acids, calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and pantothenic acid. They also contain vitamins A, D, E, and K, plus essential fatty acids (EFAs). To those who fear eggs are too high in cholesterol, Geary has the following advice: “When you eat a food that contains a high amount of dietary cholesterol such as eggs, your body down-regulates its internal production of cholesterol to balance things out. “If you don't eat enough cholesterol, your body simply produces more, since cholesterol has dozens of important vital functions in the body.”
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Indeed, many recent studies show that consumption of whole eggs raises one’s HDL (good) cholesterol, more than LDL cholesterol, thereby improving overall cholesterol ratio. What about the extra calories? Egg yolks are so nutrient-rich that they keep you feeling satiated for longer, and make you less likely to eat more throughout the day. To get maximum nutrition from eggs, ensure they are from free-range hens that eat a natural, nutritious diet.
IN SEASON
To do list 10 SIMPLE THINGS TO MAKE YOU
1
Plant a seed: Get back down to earth and enjoy the simplicity of growing your own plants. Start small with herbs or flowers and who knows – you may be inspired to foster a full veggie patch by the end of summer. See page 40 for some ideas.
2 3 4
Post something (in the post): These days, the only things filling our letterboxes are bills. Send a hand-written card, letter or postcard to someone you love to let them know you are thinking of them.
Clear it: Spend an afternoon cleaning-out your wardrobe, bathroom cupboard or linen closet. Be ruthless and remove anything you no longer use or wear. Donate the usable things to charity. Digital clean up: De-friend all of those people on your social media that you don’t regularly contact or care about. The rule is: if you wouldn’t stop to talk to them on the street, don’t have them on your Facebook account. While you’re at it, unsubscribe from all of those emails you never read.
5
Quality time: Select a handful of special people in your life and plan a catch up with each of them. This includes your partner, your children, your close friends and close family members. It doesn’t all have to happen in one week, but commit to a date for each individual or group.
6
Collect your memories: Gather all of your digital photographs and file them by event and date. Then back them up on a memory stick or DVD. Make a few copies and store them somewhere safe. Better still – select some very special photos and create a photo book or print them off to be framed.
7 8
Create something: The satisfaction and simplicity of creating something tangible with your hands – whether you’ve baked a cake or sewn a cushion cover – can generate much contentment.
Start reading: Reading isn’t laborious – it’s relaxing, thought-provoking and rewarding. Visit a good bookstore or your local library for a recommendation. If you haven’t read in a while, begin with a short novel, or read a chapter each day.
9
Environment makeover: Where do you spend most of your day? Your desk, your home, your car? Wherever it is, put some thought into the way this space looks and feels. Is it clean, uncluttered, bright and fresh? Is it conducive to creativity, harmony, and concentration? Do whatever you must to ensure your regular environment makes you feel good.
10
Set a budget: Kick-start your long-term financial goals by drawing up a basic budget, detailing your weekly or monthly expenses and spending money. Do your best to not exceed your weekly allocated spending allowance.
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CANCER COUNCIL SUMMER EVENTS
TENNIS AUSTRALIA & THE AUSTRALIAN OPEN SERIES
OFFICIAL SUNSCREEN SUPPLIER
Cancer Council sunscreen is proudly continuing its role as the “Official Sunscreen Supplier to Tennis Australia and the Australian Open – The Asia Pacific Grand Slam” – one of the world’s most prestigious and recognised sporting events. The sunscreen products supplied help protect the ball boys and girls, players, fans, coaches, media, officials, and event staff and volunteers. To complement this activity, the Cancer Council sunscreen booth operates on Grand Slam Oval throughout the Open in Melbourne. Tennis fans visit the booth to purchase sunscreen, while learning about proper sun protection practices at this interactive education platform. Cancer Council sunscreen is also present at the other major tennis Australia events including the Brisbane International, Sydney International, Moorilla Hobart International and Hopman Cup in WA.
CRICKET AUSTRALIA
SURFING VICTORIA
Cancer Council sunscreen enjoys its status as the “Official sunscreen Supplier to Cricket Australia”, too. Our products are used at the premier international cricket events including The Ashes Test Series, One Day Internationals and Twenty20 matches.
To complete our summer events campaign, Cancer Council sunscreen is the “Official Sunscreen Supplier to Surfing Victoria”. Our sunscreen is available at prominent Surfing Victoria community events such as the Surfing for Girls program. Designed to help female surfers develop their skills in an open ocean environment, Surfing for Girls sees female role models and professional surf coaches setting a good example and sharing their knowledge with the surfers of tomorrow.
Cancer Council sunscreen helps protect the players who spend many hours in the harsh, Australian sun. Coaches, media, officials, event staff and volunteers also use it.
Cancer Council sunscreen is provided to protect event management staff, volunteers and participants.
Cricket fans can purchase the sunscreen at each Test match, from official merchandise outlets, to protect themselves from the sun during their day at the cricket.
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SUMMER FEATURE
Summer is ripe with warmth, vibrancy, and sheer
delight. It's a time for relaxation and reward – with holidays creating treasured family time and a break from routine. The days are long and balmy,
so adventure, events, and alfresco dining await. How will you maximise your summer? 21
SUMMER FEATURE
At the functions, make informed food choices and load-up on the good stuff. Avoid chips, pastries, deep-fried foods and crackers. Instead, go for protein and greens. Say yes to oysters, salmon, a handful of nuts and a little bit of cheese during the appetisers. Be liberal with fresh finger foods like cherry tomatoes, celery and carrot sticks, and cucumber. If you must dip, seek hummus or salsa.
EATING A delicious Christmas lunch with all of the trimmings can be hard to hold back from. And by the time December 25 actually arrives, you’ve already attended three or four other functions, each featuring an abundance of festive fare. How do you avoid a total diet blowout in December? In the lead up to Christmas, ensure your diet is balanced and brimming with fresh vegetables and fruit, as well as whole grains and lean protein. Avoid “starving” yourself or severely limiting your caloric intake in the lead-up to Christmas, lest you should feel the urge to “pig-out” and completely let loose when that food is placed in front of you on Christmas day.
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When the main meal arrives, avoid slathering your food in sauces and gravy. Have a small amount of condiments if need be, and fill your plate with fresh veggies, seafood and lean meats. Salads are great – provided they are not drowning in dressing. Dessert can present the biggest challenge – try to fill your plate with fresh fruit and select one or two small portions of sweets. Steer clear of adding cream, custard or sauces to save excess kilojoules. Boxing Day is your chance to make up for any over-indulging over Christmas. Try to eat light and only eat if you feel hungry – not just because there are leftovers in the fridge. Make time to go for a run, swim or cycle on Boxing Day. It’s a great excuse to get the family together and do some bonding that doesn’t involve food.
SUMMER FEATURE
DRINKING
SPENDING
Sorry to sound like the fun-police, but alcohol is quite high in empty kilojoules. It can also make you crave fatty foods (hangover cure, anyone?) As a guide:
Christmas costs can add up. How can you retain at least some cash control over the festive season? SET A BUDGET
Set a value for each of the Christmas gifts you have to buy and do your best to stick to it, or even spend a little less. Help the process by doing your shopping earlier or online, to avoid making rushed decisions.
> Small glass of wine has 375 kJ > Large glass of wine has 650kJ > Small glass of Champagne has 355kJ > Glass of low-alcohol wine has 320kJ > Average bottle of beer has 600kJ > Low-carbohydrate beer has 450kJ > Average bottle of pre-mixed drink has 700kJ > Standard vodka and soda has 266kJ Before you head out for Christmas drinks, remind yourself of what a standard drink actually is. Don’t be fooled into drinking two standard drinks in one. For example, a drink of red or white with 12 per cent alcohol is 100ml. If your function is a sit-down dinner, you’re in luck. Make it a rule to not drink alcohol while you eat your meal. Keep yourself occupied with food and conversation, and fill up on water. Restricting your drinking to before, after and inbetween your courses will help you avoid over drinking and indeed becoming intoxicated. If you’re entertaining at home, use a bigger glass to trick your mind into thinking you’re drinking more than you actually are. It’s the same concept as controlling portion sizes by putting your food on a smaller plate.
DIY AND RECYCLED
Can you make your own Christmas gifts at home? Package that delicious spice blend your friends love, in a rustic, recycled jar with a hand-written gift tag; bake a batch of your famous shortbread cookies and bundle them with love; place a pack of seeds from your garden in a cute little envelope with a hand-written note. Use recycled wrapping paper or gift bags and skip the ribbons and gift bows – these are simply additional expenses, and in the rush of Christmas morning gift opening, they usually go unnoticed anyway.
DITCH THE EXTRAS
Do you really need to get your hair styled or nails manicured for each party you will attend? Can you DIY at home instead? It’s amazing how applying a fresh coat of nail polish and a rich hand crème (try derma e Vitamin E Moisturising Créme) can make your hands look and feel salon-manicured. Not every party needs an after party. If you do decide to hit the bar with work colleagues after the official company function, limit yourself to only one or two more drinks. To save money on a taxi, pool with some work mates, or ask a family member to pick you up.
DON’T OVER-CATER Christmas gatherings are usually bulging with food. Consider bringing one less dish than you usually would. Keep quantities in check, too: not every guest will eat a third helping of your trifle.
Be the designated driver. If you have to get loved ones home from a Christmas function, you won’t want to be over the limit. Volunteer to be the designated driver for at least one function. Let everyone know, so that you are indeed committed. You will thank yourself the morning after, too! Alternate your drinks. If you’re feeling thirsty, guzzle some plain water. It will rehydrate you and slow down the flow of alcoholic drinks.
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SUMMER FEATURE
Have your cake and eat it too, with these
heavenly, healthier recipes!
INGREDIENTS: 180g (organic) butter, cubed 1/2 - 3/4 cup brandy, depending on your taste 2/3 cup water 1/2 cup Natvia
, diced dried figs, 1kg of dried fruit of your choice (I used a mix of raisins ) berries goji and rries cranbe s, cherrie glacé dates, sultanas, 4 free range eggs, beaten 1/2 teaspoon Vanilla essence 1 tablespoon each of grated orange and lemon rind 2 cups almond flour 1/4 cup organic coconut flour 1/4 cup slivered almonds 1/2 teaspoon baking powder 1/2 teaspoon bicarb soda 2 teaspoons mixed spice Blanched almonds to decorate top of cake METHOD: 1. Preheat oven to 160 degrees celcius (140 c for fan-for 2. Grease a 23cm cake tin and line with baking paper.
ced).
water, brandy 3. In a saucepan on low to medium heat, add butter, fruit and and Natvia and once butter has melted, add the dried s, stirring bring to the boil. Lower heat and simmer for 8-10 minute ts of conten r transfe lly Carefu burn. to not l often, being carefu l hours saucepan into a mixing bowl and allow to cool for severa ht. or overnig zest, followed nce cool, stir in the beaten eggs, vanilla and grated 4. O powder, baking flour, ut cocon meal, almond ned by the combi h all bicarb, mixed spice and slivered almonds. Fold throug ingredients until evenly combined. that it’s level, poon mixture into the prepared cake tin, making sure 5. S s almond ed blanch with te and decora temperature ake at 160 degrees for 1 hour and then reduce oven 6. B another hour, for bake and ) forced fan c (130 celcius to 150 degrees or until a skewer comes out clean. 7. Allow to cool completely in tin, before transferring to container to refrigerate.
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SUMMER FEATURE
INGREDIENTS: 1 cup almonds, chopped 1 cup hazelnuts, chopped 1 cup walnuts, chopped 1 cup Brazil nuts, chopped 1/2 cup cashews, chopped 1/2 cup flaked coconut 2 tablespoons chia seeds 1 tablespoon cinnamon 3 tablespoons coconut oil 1 tablespoon vanilla essence METHOD: re heat oven to 140 degrees. 1. P 2. Chop all nuts separately. 3. In a roasting tray, combine all the nuts, chia seeds and coconut oil. lace nuts in the oven for 4. P about 30 minutes. Mix the nuts and oil with a spatula every 10 minutes. dd the coconut, 5. A cinnamon and vanilla essence and continue baking for another 40 minutes or until baked to your liking. Continue mixing with a spatula every 10 minutes. ool granola and store in 6. C airtight container in the fridge.
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SUMMER FEATURE
from tonight, will be perfect in tomorrow’s lunch salad. Toss these around with some micro greens, baby spinach and radicchio lettuce, and top with crumbed fetta and a drizzle of balsamic vinegar. Pure delight!
SALAD DAYS Summer is salad season – and salads can be a taste sensation. Simply toss in a few of these stars: PROTEIN PERFECTION
Lean protein not only offers flavour and bite, it also makes a salad satiating. Poached or baked chicken breast, flaky salmon, lean beef, tuna steaks, prawns, flash-fried calamari and boiled or poached eggs are delicious features of a well-rounded salad. Cheese is also a great source of protein and calcium that adds amazing flavour. Crumbed, low fat fetta is a salad’s best friend; while baby bocconcini is a match made in heaven for cherry tomatoes and basil with a dash of extra virgin olive oil. Don’t go too overboard on the cheese to avoid excess calories.
VEGGIE DELIGHT
Save time by throwing a few extra vegetables into the baking dish while making dinner. The additional sweet potato, capsicum, eggplant, asparagus, broccoli, garlic and onion you save
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CAPTAIN CRUNCH
Natural walnuts, almonds, pine nuts and pistachios will add an edgy crunch and indulgent flavour to your salad. These nuts are also powerhouses of nutrition – providing protein, dietary fibre, B group vitamins, vitamin E, iron, zinc, potassium, magnesium and antioxidants. Add a refreshing bite to your salad with crunchy veggies like snow peas, cucumber, bean shoots and celery.
WELL-DRESSED
Avoid packaged salad dressings and make your own at home. Essentials like olive and flaxseed oils boast good fats that are beneficial to your heart health. To impart a zesty flavour, fresh-squeezed lemon, lime and orange make delicious salad additions without a caloric overload. Balsamic and apple cider vinegar also add wonderful zing. Soft-leaf herbs like basil, mint, dill, parsley and coriander will add a flavour burst, while fresh chilli and cracked pepper bring the heat. Spices like cinnamon can also be worth a try. Ingredients like avocado, natural yoghurt or Dijon mustard will impart a creamy texture and flavour with additional health benefits.
SUMMER FEATURE
GLOWING GREENS
Watercress, rocket, spinach, romaine lettuce, silverbeat and kale are all veritable mega-stars in the vitamin world. Heighten the health factor and include these ingredients in your next salad.
TUTY-FRUITY
Think fruit doesn’t belong in a salad? Where’s your sense of adventure? Try tossing it up with cranberries, pomegranate, goji berries, raspberries, strawberries, grapefruit, orange, peach, pear or fig to add colour, sweetness and a boost of vitamins and minerals.
BARBEQUE SWAPS Before you devour another greasy hamburger or sausage at your friends’ barbeques this summer, initiate your own healthy summer social habits and host your own barbeque – complete with leaner alternatives. Swap store-bought burgers with homemade ones, which use lean beef or chicken mince and are flavoured with onion, garlic, herbs and spices. Swap fatty chops for skinless chicken drumsticks. Introduce barbequed fish. Tuna, salmon and mackerel do not require additional oil for cooking and will give you a big dose of Omega 3. Swap store-bought marinade for one made yourself, using a little extra virgin olive oil, lemon juice and herbs and spices. Kebabs packed with veggies and a little lean beef are welcome additions at a healthier barbeque.
PROTECT YOURSELF While you’re enjoying your barbeques, picnics and sports matches this summer, remember to be sun smart. Cancer Council has recently released research that shows Australians are at the same risk of being sunburnt at sporting venues as they are at the beach. The findings, from Cancer Council’s most recent National Sun Protection Survey, shows sporting venues are clearly linked with sun damage with 22 per cent of Australians at sports grounds and centres getting sunburnt, which is just as high as the percentage of Australians at the beach, local lake or river who got sunburnt (22 per cent). Other places where risk of sunburn was high included at public parks and gardens (12 per cent of park visitors sunburnt), backyard pools (11 per cent sunburnt) and at home or a friend’s place (10 per cent sunburnt). Remember to slip, slop, slap, seek and slide each time you’re exposed to UV rays.
27
SECTION
achieve these goals? Do you have to tackle these goals progressively, in manageable chunks? Having a plan will stop you from simply falling into your old ways and ensure you attain your goals.
REGULARLY ASSESS YOUR PROGRESS
Don’t wait until July to realise you haven’t achieved your resolutions. Take stock every month of how you’re progressing and what you need to change or focus on to get there in the end.
LOOK BACK
Towards the end of 2013, reflect on what you achieved this year: A promotion or new job, a new property, becoming a parent, a significant trip, joining the gym, a new relationship, the completion of study, weight loss, saving money. List these achievements and take time to praise yourself for your efforts. Getting into this mindset of achievement and self-reward will establish a more determined frame of mind for reaching your resolutions in 2014.
KEEP IT REAL
When setting your 2014 resolutions, be realistic and set achievable targets. Also ensure your list is not overly long – you are better off having three main goals that you can achieve, than 10 that you can’t. Finally, choose important goals that will have the most impact on your health and happiness.
HAVE A PLAN
In addition to listing your resolutions, be aware of how you will achieve them and how long it will take. What kinds of changes do you need to make, in order to
28
MAINTAIN A RESOLUTE MINDSET
Your mind is your biggest motivator so remain in the right frame of mind to achieve your goals by remembering the three Rs: • Remind yourself of your resolutions by placing notes around your home, workspace or car, or setting reminders on your phone and calendar. • Reward yourself for your progress. • Remain resilient: Don’t give up on your resolutions. If at first you don’t succeed, start over again and give it another go.
SUMMER FEATURE
GET ADVENTUROUS
PIC ME
Plan a better-for-you picnic complete with poached chicken, smoked salmon, grilled calamari, homemade salads, tatziki and hummus dips with pitta and veggies, delicious fruits and sparkling water. Instead of focusing just on eating, shift the attention to an activity or special setting. Sit on the beach or in a botanic garden, and take a romantic stroll once you’ve eaten. Better still, have a picnic at Moonlight Cinema, where you can cuddle-up-close once the movie starts.
STEAMY AND DREAMY
Melt away the tension and enjoy some peaceful togetherness with a visit to a day spa or hot springs. Complete the experience with a couple’s massage and you’ll definitely depart feeling dreamy and in the mood for love.
The challenge of adventure can promote teamwork, solidarity and togetherness between a couple. Take advantage of the summer weather and get outdoors on a little adventure. From canoeing to kayaking, cycling to hiking, step out of your comfort zone this V’day and you may be pleasantly surprised by your partner’s hidden strengths.
TAKE A DIP
Ditch the obligatory box of chocolates this year and surprise your significant other with some dark chocolate fondue for the both of you to enjoy. Melt two or three 45g bars of Well Naturally Sugar Free Dark Chocolate over a fondue set and serve with seasonal fresh fruits such as berries, melons and citrus fruits. Well Naturally Chocolate is the healthier alternative as it’s sweetened naturally with stevia, not sugar – saving you and your Valentine excess calories. Plus, it’s made with 70% cocoa – so it's rich in antioxidants.
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EAT FIT
The journey to New Year’s wellbeing begins way before the clock strikes 12 and fireworks illuminate the midnight sky. Fitness Food nutritionist Tricia Rufus sets you on the right path to attaining your health and fitness goals – right now.
30
EAT FIT
Tricia Rufus is a nutrition coach, personal trainer and owner of Fitness Food. Facebook: Fitness Food By Tricia Rufus Website: fitnessfood.com.au Instagram: fitnessfood_tricia_rufus Change your food, change your life. 31
HAIR CARE
Just as the sun damages your skin, so can it damage your hair. Saltwater and chlorine can also impact hair health. The team at Marzi hairdressing share their expert tips on how to keep your hair beautiful, sleek and shiny this summer.
3 Summer is merely a few weeks old and already, your hair that was shiny and easily managed is looking and feeling dry and damaged. Summer doesn't have to be the season of bad hair days. With some extra attention and care, your hair can stay looking great. Here are some hot-weather, hair-taming tips:
1
START SUMMER WITH A TRIM Get rid of those split ends. Hair really does grow faster in the summer, so keep your trims regular. Six-weekly intervals are usually a good guide to maintaining your style.
SHIELD YOUR STRANDS FROM THE SUN
2
Make a daily habit of applying a hair care product that contains UV filters. These can be in spray, gel, or cream formulas. They will protect hair from sun damage and help keep colour-processed hair from fading. If you'll be spending lots of time outdoors, wear a wide-brimmed hat. Not only will it keep your strands from getting damaged, it will also protect your scalp and ears – areas that are vulnerable to sunburn.
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MOISTURISE HAIR BEFORE TAKING A DIP Spray your hair with a leave-in moisturiser that will prevent it from absorbing as much saltwater or pool chemicals. It's also a good idea to rinse your hair with fresh water straight after a swim. If there isn't a shower nearby, keep a spray bottle, filled with fresh water, handy.
4
SWITCH TO A MOISTURISING SHAMPOO AND CONDITIONER You may be washing your hair more frequently to deal with summer's sweat and grime. Use a clarifying shampoo once a week to clear away product build-up and chemicals. Be sure to follow with a deep-conditioning treatment.
HAIR CARE
The team at Marzi Hairdressing provide specialist cutting, colouring and styling services, creating individual styles to suit the client. The dedicated team strives to create a friendly and welcoming environment and constantly aims to deliver a high standard for its clients.
5
FIGHT THE FRIZZ Hair that's healthy and well-maintained is your best defence against frizz. Along with regular trims and conditioning, a drop or two of an anti-frizz oil or serum can help smooth hair and add shine. Use only a drop of oil or serum, or you can end up weighing down your hair, especially if it's fine or limp. However hard you try, when the air is filled with humidity, frizz is inevitable. Don't waste too much of your time this summer trying to fight frizz. Instead, find an easy hairdo like a slick pony, high bun, or side braid for those highhumidity days.
12 Atherton Road, Oakleigh VIC 3166 Phone: 03 9569 8265
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EAT FIT
How does this vital nutrient help us to attain and
maintain the body shape we desire? How does it help us to preserve our good health?
Vitality Brands Food Scientist Wladimir Budnik has the answers.
EAT FIT
Wladimir B udnik is a fo od scientist an Department d nutritionist at Vitality Bra who heads th nds. His curr has included e Innovation en t role is the late key managem st in his 50-y ent roles in th companies. W ear career, w re e of the world’s ladimir holds hich leading food a Bachelor of Administratio manufacturin S ci en n. He is a scie ce Degree an g ntific expert on d a Masters of diet, nutrition Business and skincare . 35
Perfectly portioned high protein, low carb treats that reward you with great taste and no guilt! You’ll find happiness in the health section at Woolworths, Coles, selected IGA stores, independent supermarkets, health food stores and pharmacies. For more great snacks visit wellnaturally.com.au
FIT FOR LIFE
She never thought it was an issue – until she tried to teach beginner cyclists how to ride with only one hand on the handlebars. But as Stef Hanson argues, letting go is essential if you want to replenish your fluids while you ride.
Stef is big on hydration.
Stef Hanson is a triathlete, editor of Australian Triathlete Magazine and founder of Witsup – Women in Triathlon. Witsup is an initiative aimed at boosting the profile of women in triathlon, introducing women to the sport, and nurturing them on their journey. www.witsup.com 37
ESCAPE
Celebrate summer to the utmost and take
your dearest on a sublime resort holiday. Australia shines in summer, with azure waters
inviting a dip, and endless days of radiating warmth in which to bask. Vitality shares its selection of some special places to enjoy it all. 38
ESCAPE
Infinity pool at Seashells
stralia. Mandurah, Western Au
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TRY IT
You may have heard the buzz in foodie and
wellness circles about micro greens, salad mixes or “mesclun”. Why are they so good for us? Can
you grow them yourself? (Please let it be easy, you think.) Fortunately, it is. Chris Faram explains.
Microgreens, salad mixes or “mesclun”, as the French would say, are names given to an assortment of sprouted, green, leafy vegetables. They include beetroot greens, broccoli greens, chervil, chicory, cress, endive, kale, leafy lettuces, mizuna, mustard, radish, rocket, silverbeet, spinach and tatsoi to name a few! Used in your summer salads, they can add vibrant colour, wonderful crunchy or tender textures and super taste sensations of sweet, bitter, hot or tangy. And the big plus? All are jammed-packed with lots of essential vitamins, minerals, antioxidants and amino acids that your body will love! So why not start growing your very own perfectly good food at home, with these little treasures? It’s easy!
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TRY IT
Chris Faram is a passionate grower of organic food at home. Her business – Perfectly Good Food At Home – is dedicated to inspiring and helping others grow their own food at home, too. For more information, contact Chris on email: perfectlygoodfoodathome@gmail.com or Facebook: Perfectly Good Food At Home Note: The Diggers Club, based at Heronswood, Dromana on the Mornington Peninsula, has a great range of micro greens, salad mixes and mesclun seeds. Each comes in handy-sized packets. You can buy their seeds online at www.diggers.com.au or by visiting the shop at Heronswood. It also has wonderful gardens that will inspire you to grow your own perfectly good food at home!
You can also meet Chris at the Boneo Community Market: Boneo Reserve, Boneo Rd. (cnr Limestone Rd) Boneo, VIC between 8am-12 noon on the following dates: Saturday January 18, and Saturday February 15, 2014. Chris will be selling her own home grown, organic garlic.
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CHRISTMAS GIFTING
Skirting around Skirt Sports is a women's fitness apparel brand designed for those who want to inject some extra fun and comfort into their daily workouts. Styles span high-impact sports bras, signature skirts, capri pants, jackets, tops and tri and cycle gear.
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Fitting-in fitness The perfect alternative for those who are time-poor and wanting to get fit is a subscription to Le Boot Camp Australia. This award-winning, private coaching program aims to help members attain their healthy living and weight loss goals.
All in one
Best buds Fitness is nowhere near as fun without music, so the right earphones are essential. Yurbuds earphones promise never to feel uncomfortable or dislodge mid-run. They use special technology to “twist-lock” the buds into the ears. There’s even a special women’s range for smaller ears.
The original Vitamix Total Nutrition Centre 5200 handles the job of 10 kitchen appliances. It can juice, chop, grind, knead, blend, freeze and cook – performing over 50 food processes quickly and easily.
Clearing it up
The joy of massage Soothe stress away with this nifty massage device. JOYA Massagers feature freely-rotating crystal spheres in handy holders, to bring deeper relaxation without strain on your hands.
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Can changing one’s eating habits help heal psoriasis? Dr. Irene Prantalos believes the Mediterranean diet could hold the key. Healing Psoriasis with Mediterranean Cooking provides the tasty recipes.
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CHRISTMAS GIFTING
Remember me Wake up refreshed The P3 Pillow is a fully adjustable therapeutic pillow, designed to assist with a pain-free, restful night's sleep.
Sketchers presents its Memory Foam footwear range. Designed for ultimate comfort, support and relief, these shoes can bounce back to their original shape after each wear, so the wearer gets that “brand new” feeling each time they’re slipped on.
Age well
Essential items
In Fast Living Slow Ageing, authors Kate Marie and Professor Merlin Christopher Thomas, along with over 50 health experts, provide a comprehensive, research-based guide to slowing the ageing process.
Carry your gear on the go, with SPIbelt. Sleek, expandable and secure, the SPIbelt expands large enough to hold any iPhone (including case), Blackberry, keys, medication, EPIpen, small camera or passport.
Life changing
Growing made easy Encourage a green thumb this Christmas with seeds that can be grown all year round. The Microgreens Seeds and Growing Tray comes in five international varieties: Eastern Europe, France, Mediterranean, Orient and Western Europe – and are equipped with a custom designed growing tray. The seeds can be grown on the kitchen bench or by the windowsill.
For the person who has everything, a Gift of Compassion could be perfect. Bestow a lifechanging gift – something as simple as a toothbrush, a chicken or a mosquito net – to a child who has much less, on behalf of your loved one. A Gift of Compassion is an initiative of Compassion Australia.
Cup of conscience
Hello, sprout! Grow Your Own herbs and vegetables kits from Urban Planters are beautifully packaged, made in Australia sustainably, and encourage people of all ages to grow their own food. Each kit comes with five organic seeds, recyclable plant tags, coco pellets starter, locally handmade soap, jute twine and easy-to-follow instructions.
Make it a new year’s resolution to save some landfill and invest in a JOCO Reusable Glass Cup for your daily coffee or tea. It’s made from strengthened glass, a thermal silicone sleeve and silicone lid.
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CHRISTMAS GIFTING
2-in-1 The Hydra Cup can be used as a dual protein shaker, a dual drink bottle or a drink bottle and snack container in one. To keep drinks cool, simply fill one side with ice. One side can even be used to store your mobile phone and keys!
Scent-ual nights Melbourne-based boutique candle label Emmelle has just released a stylish range of hand-pored, triple scented, outdoor candles that help repel mosquitoes, without the strong smell of citronella. In four delightful fragrances, each exudes aromas that are naturally known to repel insects.
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Work your wardrobe For the person who “never has anything to wear” The Terrific Thirty – 30 Wardrobe Staples, 1000 Ways book will demonstrate how to identify one’s shopping style and glaring wardrobe gaps. Written by stylist Wendy Mak, it helps everyone make the most of what they’ve got.
Scrub-a-dub-dub Easily wash your clothes while on holidays, with Green Scruba – the 180g pocket-sized washing machine. Featuring a flexible internal washboard, simply add water and laundry liquid and rub your clothes clean.
Hush, hush The Bellman Pro Alarm Clock makes waking up easy with a high-intensity light and a bed shaker that vibrates and sounds directly into your pillow. It's perfect for those who want to wake up early, without disturbing the whole house.
A whiz in the kitchen Healthy salads and veggies can be prepared in a spin, with the Balance All-In-One Salad Chef. It covers food preparation, and cooking, too. Virtually any food can be steamed, including meat, chicken, seafood or vegetables.
Restful read Made in Australia, the Book Seat allows you to read comfortably, and hands-free. It’s versatile and easy to use at the beach, park, in bed or while travelling. Arms will no longer feel strained and tired holding a book or iPad.
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CHRISTMAS GIFTING
Keep track Grow for it
Busy parents can find it hard to keep track of their children’s ailments and illnesses. The I’ve Got an Ow – Children’s Health Journal comes to the aid, helping parents record “onthe-go” notes of symptoms, illnesses, treatments and more.
Get the kids interested in growing their own food, with the Twigz Mini Greenhouse. It comes with 30 biodegradable peat pots and allows for the germination of 10 pots at a time. Once the plants begin to grow, plant them directly into larger pots or straight into the garden!
Cute and colourful Lifesavers
Send the kids back to school with a smile. The Smiggle Treats Pencil Case series comes in an array of novelty shapes including watermelon and ice cream. These can also be used as a make-up bag for bigger kids.
Peace of mind is priceless and the ability to potentially save your child’s life in an emergency is invaluable. Kids First Aid is run by a group of practicing paramedics, and teaches parents and care givers what to do in the 10 most common emergency situations.
Wave riders
Breathe with me A hike or trail run is no sweat in the Marmot Vogue Tank from Paddy Pallin. This versatile tank is made with nylon and elastic fabric that breathes when one works up a sweat. The built-in bra offers support, while flat-locked seams reduce chaffing and bulk.
Camp in comfort Para'Kito is a 100 per cent natural and eco-friendly mosquito protection device that offers 24-hour repellent for 15 days straight.
Australian surf brand Piping Hot is gearing up for a long, hot summer with the launch of its new Aquatics range. Catering for children and adults, the range features body boards, wave shredders, surfboards and wetsuits.
Go jump Ever wanted to throw your loved-one out of a plane? A sky-diving voucher from Skydive the Beach and Beyond could be just the ticket. With 10 stunning locations across Australia including Sydney, Melbourne, Perth, Yarra Valley, Great Ocean Road, The Central Coast, Hunter Valley, Byron Bay, York and Rockingham, gift vouchers vary in price depending on location.
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German quality
SECTION
program Vitality Brands’ mission statement is “Good for you,
good for our planet”. For us, being “good for the planet” involves giving back to the community and helping those who cannot achieve the wellness others try so hard to preserve. It is therefore fitting that
Vitality works with the Motor Neurone Disease Association of Victoria and Tasmania to help people touched by MND “Take a Break”. Take a Break aims to help those with MND and their families attain some relief from the pressures of living with the disease. The program sees these families receive a one-off monetary “gift” that helps them purchase something they personally consider important to their wellbeing. “The Vitality Brands Take a Break program has been in place for three years, and has become an integral part of the services that MND Victoria can offer to its clients, allowing them the ability to enjoy some time-out doing what they want, and giving them a break from the emotional, physical and mental anxiety of living with MND,” says MND Victoria Fundraising Manager Kathy Nightingale.
“Family holidays and celebrations provide cherished memories for families to look back on and are especially important for young children and grandchildren,” Kathy adds. “For one Tasmanian family, the funds were used to help bring a client’s daughter from New Zealand and son from Sydney to see their mother one last time. On hearing of the financial assistance, the daughter and mother shared tears of happiness.” Kathy says that while almost 140 individual clients have directly benefited from the partnership, in reality, the number of people impacted is closer to 1,000 because family and friends of the person living with MND can also accumulate happy memories with their loved-one.
Since the commencement of the program, almost 140 individuals and their families have benefited. There are a variety of ways the funding is used, but they mostly fit into one of four categories: communication (purchasing iPads, computers, e-readers); home renovations (wheelchair-accessible bathrooms, ramps, etc.); holidays, or family celebrations. “However they are used, the program brings joy to the lives of people living with MND,” Kathy asserts.
“The importance of the partnership cannot be measured, as it really does make a difference in the lives of people living with MND,” Kathy assures. “Funding to help dreams come true is not available through any government program and without Vitality Brands, MND Victoria would not be able to offer this program.” So when you purchase a Vitality Brands product, you know that you are helping to fund the Take a Break program, which enriches the lives of those living with MND.
For more information on MND, visit: www.mndaust.asn.au 47
FAMILY HEALTH
He was puzzled about why the leaves of mimosa plants went rigid in the day and drooped at night. He had stumbled upon one of biology's central facts: plants, insects and mammals move to a daily rhythm that is determined by their internal body clocks, not the environment. In adults, the body clock is on for about 16 hours a day, generally corresponding to daylight. As daylight disappears, the body clock switches off. We feel sleepy and it is hard to stay awake.
"They’re wasting the day," you say. Yes, the morning may be growing old, but before you hurl open the curtains, heed this: your teen physically needs more sleep. It all comes down to the way their brains are hard-wired. Adolescent Psychologist Dr Michael Carr-Gregg explains.
Shakespeare called it the "chief nourisher in life's feast", and sleep ranks up there with food, water and sex for survival of the species.
Before the advent of the electric light, this was a nonissue. People hit the sack after a couple of hours by candlelight and stirred at daybreak. The invention of electricity has progressively detached all of us from the 24-hour cycle of light and dark. But with teenagers, it is different. An error has crept into the hard wiring of their internal body clocks. It is known as delayed sleep-phase syndrome. When puberty arrives, the body clock seems to work differently. Research shows that teenagers need about 9 ¼ hours' sleep. If your adolescent finally drops off at midnight, he is a long way from being ready to wake up when you throw the curtains open at 7am.
As an adolescent psychologist, one of the most frequent complaints I hear from parents is the seeming inability of teenagers to get out of bed. Parents point-out that their teen has been out late, watched DVDs all night, or spent the night online or texting mates. But sleep researchers would beg to differ. While laziness and staying up all night do play a part, the main culprit turns out to be their brains. Circadian rhythms, or body clocks, were first scientifically analysed by the French astronomer Jean Jacques d'Ortous de Mairan in 1729.
Chillax Natural Sleep Support Drink is made from Montmorency cherry juice – a natural source of melatonin which helps regulate sleep-wake cycles and assists with a deeper, more refreshing sleep. Chillax also contains Lactium – a natural dairy protein derivative, clinically proven to help promote calm and reduce stress levels – preparing one for sleep.
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Chillax is available from good pharmacies and online: www.shop-vitalitybrands.com.
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FAMILY HEALTH
This is why, when school comes along, many parents tear their hair in frustration. I know of some who have resorted to playing their old John Denver records at high volume to encourage sleepy teenagers out of bed. I'm told Rocky Mountain High is particularly effective. When the body clock turns off, the brain secretes the sleep chemical, melatonin. Sleep researchers have found that melatonin is produced in adolescents much later in the evening than in younger kids. By being forced to get up after only seven hours' sleep rather than nine, teenagers are building up a sleep debt, losing up to 10 hours or more every school week. These students will be up to 25 per cent less alert at school because they are missing out on deep REM sleep, vital for memory and learning. A lack of REM sleep is associated with anxiety, depression, poor immunity, accidents, poor judgment and memory. Some compensate for lost sleep by sleeping-in on weekends, but many still show symptoms of severe sleep deprivation. Given that the natural body cycles of teens mean they function better later in the day, there is a growing consensus that we should let them sleep-in. Schools should vary start times for three main reasons. Clinical psychologist Andrew Fuller has tested later start times at two Victorian schools and found a 10am-4pm school day was associated with less bad behaviour and better academic results.
Teachers also suffer from sleep deprivation, and their wellbeing would improve with a later start time. Roads and trains and trams would be less clogged if commuters did not have to compete with kids going to school. Because melatonin levels change as children get older, the ideal situation would be to have staggered start times: earlier for primary school students, and later at high schools. The Victorian state secondary school system has led other states and territories on any number of issues, from drug education to bullying and harassment. So why shouldn't we take the lead on this issue?
Dr Michael Carr-Gregg BA (Hons) MA, PhD MAPS Cert Child Internet Safety (UCLAN) is a Consultant Child and Adolescent Psychologist. He is chair of the National Centre Against Bullying - Cybersafety Committee; Official Psychologist for Girlfriend Magazine; a Columnist for New Idea and Parenting Expert for the Sunrise Morning Show. You can follow Michael on Twitter: @MCG58
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SUMMER FEATURE
Be there
Enjoy exciting summer events in your home state.
The Australian Open
Melbourne, January 13-26 The pinnacle of summer for tennis and sports fans alike, the Australian Open sees the world’s top seeds come to Melbourne to battle it out for a grand slam title. If seeing your favourite tennis players in action isn’t enough, indulge in some off-court entertainment, with enough live music, bars and brand experiences to keep you occupied around the clock. Be sure to visit the Cancer Council sunscreen stand to stock up on your sunscreen and learn more about how to protect your skin during the hot Melbourne summer.
Sydney Festiva l
Across Sydn ey, Januar y 9-26
Sydney savors the culture this summer, with th e 2014 Festiva l boasting an ab undant progra m of opera, theatre , public art, concerts an d cabaret, presented by lo cal and internat ional artists. Br the festival villa ing the brood to ge in Hyde Park – where excitin entertainment g shows and fre will impress an e d enthrall.
14 Cairns Chinese New Year 20 Cairns, February 1
se Celebrate the Year of the Hor New e nes Chi during the Cairns nese Year festival. With a rich Chi t fec per the is heritage, Cairns ar Lun the e place to welcom n New Year. A dazzling selectio be will s nce of cultural experie ing, on offer, including quality din , ons ibiti exh art street festivals, and ent inm traditional enterta s. games, and demonstration
Rooftop Movies
Northbridge, Perth, until April
Adelaide Fringe
Across Adelaide, February 14 – March 16 Enjoy over 900 events across the city, showcased in pop-up venues in parks, warehouses, laneways and disused buildings as well as theatres, hotels, art t cultural festival in the galleries and cafes. Adelaide Fringe is the larges ing anyone with a Southern Hemisphere and is open-access – mean er to exhibit. Works span show, exhibition or cultural event is able to regist music and visual art. cabaret, comedy, circus, dance, film, theatre,
Salamanca Market
Salamanca, Tasmania, every Saturday A quintessential Tasmanian experience, the Salamanca Market showcases Tasmania’s most talented artisans, musicians and producers. The weekly market is held on Hobart’s waterfront, with the treasures of 300 stallholders on display – including woodwork, jewellery, fashion, glassware and ceramics. Visitors will also be welcomed with fresh produce and gourmet fare, and everyone will be entertained by vibrant performances from local and international acts.
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Perth Rooftop Cinema returns this summer, with the “Pop-Up Paradise” open until April. Perched six floors above the city, attendees can catch a range of genres from classic to cult, arthouse to blockbuster. Come and soak up the Palm Springs vibe and recline on your deck chair as you watch away. In the morning, the space is transformed into an outdoor yoga studio with classes held by Laura Carroll Yoga. Nice way to start the day!
Vitality Brands products are available from the following leading retailers, Australia-wide:
Vitality Brands products are available from the following leading retailers throughout New Zealand: Â
www.shop-vitalitybrands.com
To our valued Vitality customer, we’re offerin ga
SPECIAL DISCOUNT OFFER* for online purchases.
Simply enter the follow ing code to redeem 15% OFF your purchase: vitalityVI P *Offer valid until 28/02/14
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integrity team play Vitality Brands Worldwide is an Australian owned company dedicated to developing “wellness� products that help people feel healthier and happier, thereby influencing their lives in a positive way.
challenge the status quo passion visit: www.vitalitybrands.com shop online: www.shop-vitalitybrands.com contact us: info@vitalitybrands.com