Vitality Magazine Winter 2014 by Vitality Brands Worldwide

2014

FREE !

Nourish your skin SOFT AND SUPPLE ALL SEASON

Save our sleep

ADVICE FROM THE EXPERTS

APPLE OF YOUR EYE GROW YOUR OWN

Michelle Bridges Healthy winter recipes Melting moments DELICIOUS, HEALTHIER CHOCOLATE TREATS

G et g Kn iFt+tBiEnANIE SCA R TE RNS PAT RY TO T

Soup up NATURAL SOLUTIONS

YOUR FINANCES

Subscribe to today and receive your FREE GIFT each issue is

! E E R F

Email us with subject line “opt in”, your full name and postal address: info@vitalitybrands.com.

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, events and lifestyle activities, Vitality is a wonderful wellness companion.

PLEASE NOTE: This and all offers/competitions throughout the magazine close on 31/08/14. Winners notified via email after this date.

2014

E LLE M ICH ES BRIDEKGS TO A 12 WE TH IER, U HE AL IER YO HAPP

Easter light

EASY, FUN WAYS TO SAVE CALORIES

While you were sleeping

WHAT HAPPENS TO YOUR BRAIN AND BODY?

EEone! FR ease take Pl

Falling away S COSY AUTUMN HIDEAWAY

Cook up a storm

WITH NEW WELL NATURALLY TE MELTS SUGAR FREE DARK CHOCOLA

Protect your beautyS

WITH NEW CANCER COUNCIL

COSMETIC

Perfect balance Me lt ing

mome nt s.

Page 14

ips. re t a c n ski ter n i w Top 38 Page

Grow your own apples. Page 58

I was flicking through the App Store recently, not really sure what I was looking for, when I found an app that carried motivational messages. Now, I have been a self-starter for most of my life and have not really relied upon motivational phrases to get me out of bed in the morning. But for some reason, I clicked on one and this phrase appeared: “Luck is when Hard Work and Preparation meets Opportunity”. This actually reminded me of a similar quote attributed to Gary Player, the South African Golf

Champion who said: “The harder I work, the luckier I get”. Work is one of those interesting concepts that can often be misconstrued in a negative fashion. But what we do helps define who we are. It is not just a means to a financial end. It is a contribution to society. The only problem is when work starts to dominate our lives. I often get asked how I now manage my workload, after being so “off balance” those many years ago when I was a “global road warrior” – and a fat one at that! My response is that the “conceptual” balance we should all seek is 40/40/20 – that is, 40 per cent of time for work, 40 per cent of time for family and friends, and 20 per cent of time for yourself. The last 20 per cent is the one forgotten the most: time for exercise, time for reading, time for charity, time for reflection, time for rest. So if you don’t like your work, change it. If it is taking up too much of your time at the expense of other important aspects of your life, change it. We all have choices. And we are a long time dead.

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.

I hope you enjoy the winter issue of Vitality Magazine, and that it helps you to get your own balance right. Stay Well.

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 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.

James Wright Managing Director Vitality Brands Worldwide

Happiness is cooking with better-for-you chocolate...

Well Naturally Sugar Free Dark Chocolate Melts are simple to use for cakes, ganache, chocolate mousse, cheesecake and many other desserts. Well Naturally Melts are available in independent supermarkets and health food stores nationwide. For more information and better-for-you snacks, visit wellnaturally.com.au For the latest health, food and fitness tips, visit Well.Naturally.products

AUTUMN FEATURE SECTION

Warm and wonderful Winter has its way of wooing us â&#x20AC;&#x201C; with its crisp, clean air and the dramatic starkness of winter sunshine through trees stripped bare. The scent of street side roasted chestnuts and soft, woollen scarves. Fireside follies with friends and lovers. A glass of red and a hearty dish to warm us. There are many sparks to keep our souls alight, until solstice arrives, and more sunshine slowly returns.

SECTION

Cultivate some cosiness Winter blues be gone. Here are some ideas for ensuring you remain warm and happy throughout the chilly months.

RAISE YOUR HEART RATE Fitness should remain a priority in winter. It’s a great time to work on your body “behind the scenes” before spring forces you to expose more skin. It’s also a wonderful mood booster and the most efficient and healthy way to get warm. An array of indoor fitness classes and activities may appeal, including: Yoga, Pilates, tai chi, swimming, aqua aerobics, dance classes, spin classes, indoor rock climbing, squash or badminton, or indoor team sports like basketball, netball and volleyball. Team sports are also a great social outlet. What are the other benefits of winter exercise? It is said to help raise antibodies – helping to fight infection and illness – pretty handy this time of year! Exercise is also a great mood booster – releasing the endorphins needed to combat the winter blues. And if the sun is shining, why not get outdoors and go for a run or cycle? It may be brisk to begin with, but you’ll quickly warm up and get some Vitamin D.

Family t ime.

HOST A WINTER CHRISTMAS Australians are often accustomed to following European and US traditions, so our Christmases usually feature warming, winter-style fare like stuffed turkey, Christmas cards illustrated with snow, and fluffy Santa hats lined with fur. As much as we love having Christmas in summer, winter is a fabulous time to enjoy a northern hemisphere white Christmas celebration (even if Christmas is still six months away). Gather a selection of your closest family or friends and tuck into a satisfying meal of roasted meats and delicious vegetable sides. Decorate the dining space with glittering fairy lights, warmscented candles and winter flowers. Festoon the table with bon-bons, Christmas-theme napery and your finest serving ware, then spend the night basking in winter cheer. You could even swap “sentiment presents” where you each say something you most admire about each fellow guest.

LOUNGE SUIT Hibernate in style this season by treating yourself to some new sleep wear, lounge wear and underwear. We can be tempted to just throw on our stained, faded, holey garments while we’re at home, but injecting some new life into your home wear wardrobe will bring some colour, comfort and fun to your winter nights. 6

SECTION

BATHE IN WARMTH

• Bicarbonate water can assist with circulation.

On a cool winter’s day, bathing in warm water is a supremely sublime experience. If you have some cash to splash, treat yourself to a relaxing spa day with your dearest friends. As well as the soothing sensation one feels at submerging in a spa, it is believed that naturally occurring mineral spas impart added therapeutic benefits. Balneology is the scientific study of these benefits. Balneologists credit the various minerals contained within the water for these therapeutic effects:

• Boron-rich water can help build muscle mass, increase brain activity and strengthen bones.

• Chloride-rich water can aid arthritis and rheumatism.

• Magnesium water can promote energy and healthy skin. • Potassium-rich water can help regulate heartbeat, reduce blood pressure and diminish toxins. • Sodium and natural salts can promote lymphatic function. For additional therapeutic benefits, complete your spa experience with a spell in the sauna. Saunas can help to detoxify the body, boost immunity, promote skin health, improve muscle recovery and encourage better sleep. For bathing on a budget, create your own spa ritual at home. Prepare for ultimate cosiness by warming your fluffy towel and body moisturiser over a radiator or heater before you bathe. Run the warm water, play some relaxing music, light some scented candles, turn off the phone and dim the lights. Sprinkle some milk powder or oils into the bath to enrich your skin with moisture. A handful of rose petals will complete the picture. Take advantage of your soaking time by applying a face and hair mask. The steam from the bath will help the nourishment from these products to really sink in. Upon stepping out of the bath, wrap yourself in your warmed towel, gently pat dry and apply your warmed moisturiser in firm, circular motions all over your body. Heaven at home!

HOBBY SWAP Are you and your friends a talented bunch? One knows how to sew, another is an expert baker, one can knit a mean beanie, another has a glowing green thumb, one is a culinary master and the other is an amazing interior decorator. Share your knowledge as you each take turns to host a practical hobby class at home. Each friend must provide all of the supplies for their “students”, enabling them to follow their lead and create whatever culinary, craft or cultivated masterpiece they are taught. Afternoon tea will of course be served, as everyone showcases the results of his or her new skills. You could even vote for the best creation and reward the winner with a “master class” of their choice.

SOMETHING MORE When life seems a little hollow, do something meaningful. Volunteering at a soup kitchen, elderly persons’ home, hospital or animal shelter for example, is a great way to give back to human kind and make yourself feel truly useful. Feel like doing something really outside of your comfort zone? Check out the Volunteers Australia International website for information on volunteering overseas.

SPRING CLEAN Why wait until the weather gets better to “spring clean” your home? When it’s cold and wet outside, you’re not missing much by staying indoors and giving the cupboards, linen closets, fridge and hard-to-reach areas a good scrub and polish. Your house will look shiny and new by spring. 7

Seeded in nature. Proven by science. Recommended by girlfriends.

Special launch offer Getting started pack ONLY

$80

Bright and radiant pack ONLY

$70

MyChelle Dermaceuticals is the fastest-growing natural skin care company in the US. Now, MyChelle brings its skin-saving formulas to Australia. Experience the power of Plant Stem Cells, Active Peptides and a Tailored Beauty Ritual.

To take advantage of this special offer or for more information, visit

www.mychelle.com.au www.facebook.com/mychelleaustralia

SECTION

FAMILY BONDING

SLEEP MORE

When you find your family all under one roof of an evening, resist turning on the TV. Instead, gather the brood and make time for some quality interaction. Re-discover your favourite family board games and challenge each other to a little competitive fun. All those old classics you enjoyed as a child are still just as good: Guess Who, Connect Four, Monopoly, Scrabble and Pictionary will all take you on a giggly trip down memory lane. Or, get active: play some up-beat music and pull out the Twister, or play old party games like musical chairs, hide n seek or freeze.

Most of us bemoan the way it gets dark before we get home from work in winter. Take advantage of the longer nights and use them to get more sleep. Setting good sleep patterns, where you go to bed and wake up at the same time each day, will see you feeling less tired in the long run. Spend time perfecting your sleeping environment to optimise your sleep: clean sheets, comfortable nightwear, no electronic devices, and the right levels of darkness and temperature.

Another way to remind your family of its special bond is to dust-off the family album or home movies and share recollections of the happy moments in each other’s lives.

SLOW COOKED SUCCESS Why are winter dishes more time-consuming to cook? If you find yourself with more time indoors this season, get adventurous in the kitchen and try your hand at cooking some delicious fare you haven’t attempted before. Slow-cook a hot and spicy curry, roast pork, lamb tagine or beef stew. Challenge your chef skills and see how much you can impress your friends and family.

GET FIRESIDE

SLOW COOKED SUCCESS

One of the best parts of winter is being snug and cosy by a crackling fire. Whether you have a fireplace in your own home, or you discover one in a hotel or cottage on a weekend escape, take the time to unwind, snuggle up and admire its beauty. Perfect fireside companions include a good book, a glass of red or chai tea, a loving partner and a sneaky marshmallow or two.

Winter dishes are perhaps more time-consuming to cook, because those rich flavours take longer to sink in. If you find yourself with more time indoors, get adventurous and try your hand at cooking some tasty fare you haven’t attempted before. Slow-cook a spicy curry, roast pork, lamb tagine or beef stew. Challenge your skills and see how much you can impress your friends and family.

SHOP TIL YOU DROP

Nothing like a shopping day to get the heart racing (whether that’s from walking around all day, or all of those exciting sales)! And besides, there are some winter wardrobe essentials everyone must have – to ensure you’re all warm and ready to get out and enjoy the season. If you do not own, or need to update any of these staple garments, make time for a shopping trip soon. Winter essentials include: • Jacket or coat for daytime wear • Jacket or coat for evening wear • Casual jacket or coat for weekend wear • Boots – ankle or knee-high (or both!) • Assorted scarves – woollen and cotton/linen for outdoor and indoor wear

The latest in winter health,

happiness and

Nutrient spotlight Your mother always told you to eat more oranges in winter, to help prevent catching cold. Oranges and other citrus fruits are high in vitamin C, as are goji berries, green and red chillies, blackcurrant, parsley, broccoli, cauliflower and tomatoes. Traditionally used to prevent scurvy, vitamin C is today more common as a preventative for colds. It can also aid wound healing, maintaining bones and teeth, and preventing bleeding from capillaries. This vitamin, also known as ascorbic acid, is essential for the growth and repair of bodily tissue. It also helps the body to produce collagen â&#x20AC;&#x201C; an element of skin, cartilage, tendons, ligaments and blood vessels. Vitamin C is also used to help increase absorption of iron from foods, and to rectify a protein deficiency in certain newborns who have this condition. Also an antioxidant, vitamin C can help prevent damage from free radicals that can cause ageing and disease. Most animals produce vitamin C within their own bodies, but humans do not. As vitamin C is water soluble, it is not stored in the body and humans rely on ongoing vitamin C intake from foods.

SECTION

Seasonal star: Cauliflower We at the Vitality office are currently re-discovering this humble winter veggie – mainly because of its great use as a substitute for mashed potato. But cauliflower’s versatility is far greater.

Nutrition When it comes to the Brassica oleracea family to which

cauliflower belongs, most people think of broccoli and kale as nutritional super-stars. But cauliflower contains many of these same nutrients and is also an excellent source of folate and vitamin C. In fact, consume just three raw florets and you have 67 per cent of your daily vitamin C needs covered. Cauliflower is also an excellent source of two phytonutrients (chemical nutrients found in plants): sulforaphane, and indole-3-carbinol (I3C). In tandem, these nutrients can help prevent cancer. Cauliflower can also help reduce cholesterol, especially LDL, or bad cholesterol. It is also a great source of fibre.

Selection Cauliflower heads should be firm, with florets bunched close

together. A slightly soft cauliflower is not so fresh. Ensure the florets are white and unblemished – reject brown-spotted cauliflower. Keep cauliflower in the vegetable crisper section of your fridge, tightly wrapped.

Try them Creamy: Gently steam the cauliflower and then mash or puree, adding a splash of milk, a handful of grated or fetta cheese, salt and pepper. Feeling adventurous? Add whichever herbs or spices you like – cauliflower is a blank culinary canvas.

Saucy: You can also puree cauliflower and turn it into a sauce for pasta or meats. Simply add a spicy paste like harissa or sambal oelek and you have a creamy, spicy condiment with added nutritional value. Crunchy: Sauté cauliflower along with your favourite nuts for a warming, winter veggie dish, or lightly crumb and fry for a deliciously-crunchy side dish that can also be tossed through salad.

Berries, wine and chocolate for health? Could your favourite Friday night indulgence actually be good for you? Researchers from the University of East Anglia (UEA) and King's College London have found that red wine, chocolate and strawberries could help prevent type 2 diabetes. It’s all thanks to the high content of flavonoids in berries, dark chocolate (at least 70 per cent cocoa) and red wine that appear to help regulate blood glucose levels. Flavonoids are specific kinds of antioxidants that can help protect you from heart disease, hypertension and dementia. The study, which involved 2,000 healthy, female volunteers, examined flavonoids called “anthocyanins”, which are found in berries. When participants increased their intake of these fruits, they exhibited lower insulin resistance, better blood glucose regulation and less inflammation. “We focused on flavones, which are found in herbs and vegetables such as parsley, thyme, and celery; and anthocyanins, found in berries, red grapes, wine and other red or blue-coloured fruits and vegetables,” explained Professor Aedin Cassidy from UEA's Norwich Medical School, who led the research. “This is one of the first large-scale, human studies to look at how these bio-active compounds may reduce the risk of diabetes.” But hold that second glass for now. Dr. Alasdair Rankin, director of research for Diabetes UK cautioned against over-doing it: “Limit your consumption of red wine and chocolate. Any health benefit from the flavonoids would be dramatically outweighed by the calories in the chocolate and alcohol in the wine.” Everything in moderation, it seems. 11

Apps we MotionX 24/7 Sleep is essential for the healthy function of the human body. This issue, Tony Featherstone reviews an app that offers more insight into what happens when your head hits the hay. In the autumn issue of Vitality Magazine I reviewed a great little pedometer app called Pacer which allows you to track the amount of steps you take in a day, simply by having your mobile device with you. This time around we are taking it up a notch!

In addition to the standard features that you’d expect in a motion-tracking, fitness app, MotionX 24/7 does a great job of acknowledging the important role that sleep plays within a healthy, active lifestyle.

MotionX 24/7, as the name suggests, is a complete lifestyle tracker that helps you set realistic goals, improve your sleep, be more active, keep track of your resting heart rate and monitor your weight.

Find more information about MotionX 24/7 here: sleep.motionx.com

What's most interesting about Motion 24/7, is its ability to monitor your sleep patterns. This app even allows you to view a graph showing how much quality sleep you are getting. You can listen back the next day to all of the wonderful sounds you make throughout the night – whether they be snoring or speaking in tongues – you may be surprised at what you hear!

Tony Featherstone loves knowing the latest in all things digital. He has over 15 years’ experience in digital communication, having worked with such brands as Australia Post, Panasonic, Subaru and Microsoft.

Chia Pudding Ing redients: - 1 frozen ban ana

- 1 cup coconut milk

- 2 rounded tabl espoons chia seeds

E P I C RE

- 1 teaspoon psyl lium husk ein powder - 2 scoops vanilla (or your favourite) prot - Cinn amon to taste

Steps:

IPE C E R

until well combined. Place all ingredients in a blender and whiz es 2. Top with your favourite fruit or nuts. Serv

Tips:

go. ge for a quick and easy brea kfast on the Make the nigh t before and chill in the frid

ritionist and personal trainer. nut , iolo icch Cav ley Hay of: n che Kit the From 12

IN SEASON

To do list: 10 ways to stop mindless snacking Winter keeps us snugly inside where the temptation

3. Don’t put them in your basket

to enjoy lazy screen time and naughty snacks

The best way to avoid mindless snacking is to not have the snacks in your house at all. Fill your shopping basket with fresh fruit and veggies, healthy protein and dairy, and avoid the unhealthy snacks. And the golden rule: never shop hungry.

is rife. Don’t spoil your hard work through overindulgence. Hibernation won’t last too long!

1. Think with your stomach, not your head Ask yourself where your cravings come from. If you genuinely feel hunger in your stomach, then have a healthy snack. Sometimes thirst is confused with hunger so try having a cup of tea or sparkling water and see if that “quenches” your craving. If you determine that the craving is just coming from your head, it is likely just the habit of snacking that’s making you crave. Learn the difference and have the willpower to walk away.

2. Always have an alternative There are so many exciting snacks that are healthier than those chips, biscuits, cake, ice cream or lollies. Air-popped popcorn with a light drizzle of olive oil, cream cheese and celery, berries with Greek yoghurt, Well Naturally Chocolate and Protein Bars, baked fruits, natural nuts, orange portions dipped in melted Well Naturally Sugar Free Dark Chocolate Melts, dried figs or dates. Always have healthier snacks on hand and ensure you limit the portion sizes, too.

4. Out of reach If you love entertaining, you may find a glut of party food still lurking in your fridge or cupboards well after the event. Either take this food to work, re-distribute it your friends and family, or place it in a dark, hard-to-reach corner of your cupboard in an opaque container. If you have to exert effort to reach the snack, it may make you think twice before reaching for it at all.

5. Maximise your meals Do you feel the need to snack because you haven’t eaten enough during the day? Be sure your meals are substantial and offer good nutritional value for the caloric “spend”. Foods rich in protein can help to satiate you, removing the desire to eat again too soon. Note when you feel your hungriest: is it after work when you get home? Before the gym? At 3.30pm? Be ready and have a healthy snack on hand.

6. Distract yourself Sometimes, television and the internet are not involving enough to distract your mind from its cravings. Try taking up a hobby that will see you through those long, winter nights without snacking. Knitting, a class, a family board game, writing, researching a future trip or home renovation, or reading a book. These are just some of the more involving activities that can aid your willpower.

7. Constant reminder Would you like to stop snacking to lose weight? Do you have a goal in mind? Keep visual reminders of these goals around your home. An image of you when you were your ideal body weight; pictures of your grandchildren whom you’d like to run around with more; a picture of those jeans you want to wear comfortably; a copy of your travel itinerary or wedding invitation, motivational quotes, anything that reminds you of why feeling great about yourself is more important than eating those chips.

8. Address the issue Snacking on tasty food makes us feel good, momentarily. That fleeting, “taste bud high” can bring comfort and relief. Is there something in your life that makes you want to escape, or brings you stress or discomfort? Are there bigger issues at play? Start a snack diary and record your thoughts and feelings before and after a snack. Also record how you feel hours later. Determine the deeper reason for why you need to snack so much. It could be worth discussing with a health professional.

9. Keep it social Depending on your health requirements, it can be acceptable to indulge in your favourite food once or twice a week. If you really desire an ice cream or piece of cake, make it something you enjoy socially on the weekend with friends and family.

10. Go cold turkey If you want something badly enough, your willpower will see you through. Surround yourself with like-minded, positive people who will support you on your journey. If this is not possible, have a friend on hand that you can contact for support. Once that habit is broken (probably within 10 days or so) you will no longer feel the need to mindlessly snack. 13

Melting moments In winter, we're content to stay in, get cosy and listen to the rain outside. And the best accompaniment? An indulgent, sweet, homemade treat! But just because it's sweet, doesn't mean it has to be sugar-laden. We asked two talented, healthy chefs to share their delicious winter recipes, each featuring Well Naturally Sugar Free Dark Chocolate Melts.

HEALTHY KITCHEN

CHOCOLATE BARK

CHOCOLATE PUDDING

This decadent chocolate delight is so versatile. Present it to friends as an impressive, handmade gift, serve as an accompaniment to coffee at the conclusion of a dinner party, or simply embellish it with your favourite nuts and fruits and indulge yourself.

Chocoholics, prepare to be immersed in cocoa heaven! This delightfully decadent, warm chocolate pudding has a molten chocolate centre and rich, fluffy casing. Serve them warm with a dollop of cream.

Serves 4

Serves 2

Ingredients 250g Well Naturally Sugar Free Dark Chocolate Melts 50g nuts 50g dried cranberries Method Fill a saucepan with water to ¹/3 full. Place the saucepan over medium heat and bring to a simmer, not a boil. Take a glass bowl and rest it over the saucepan, ensuring that the bowl does not touch the water. You have now created a double boiler. Place ²/3 of the chocolate into the glass bowl and reserve ¹/3 for later use. With a wooden spoon, gently stir the chocolate as it melts. Place a cooking thermometer into the chocolate and melt chocolate to 45°C.

Remove the bowl from the heat and place on bench top. Add the remaining ¹/3 of the chocolate to the melted chocolate mixture and stir constantly with your wooden spoon until the chocolate’s temperature comes down to 32°C and the chocolate has melted. You should have glossy, melted chocolate ready for decorating. Line a baking tray with baking paper and pour the chocolate mixture onto the paper. Move the tray from side to side to ensure that the chocolate covers the base of the tray evenly. Sprinkle the chocolate with the nuts and cranberries and place in the fridge to set. This should take no more than 30 minutes.

Ingredients 1 ripe banana 12 dates, pitted 1 cup blanched almonds ¼ cup cocoa powder ½ teaspoon vanilla extract 6-8 Well Naturally Sugar Free Dark Chocolate Melts per pudding (it makes 3-4 puddings in total) Low fat cream to serve Olive oil spray Method Preheat fan forced oven to 175°C. Spray a muffin tin with olive oil spray so the puddings do not stick. In a high powered food processor or blender, combine all of the ingredients except for the Chocolate Melts, cream and olive oil spray.

Blitz the ingredients until a thick mixture/paste forms. Half fill each muffin hole with the mixture. You are only making 3-4 puddings so you will only be filling 3-4 muffin holes. Place two chocolate melts into the mixture in each hole. Push the melts into the mixture gently. Using the remaining mixture, fill each of the puddings to the top of the hole. Use a knife to tidy up the tops of each pudding. Bake in the preheated oven for 20 minutes. Remove the tray from the oven and allow to cool slightly. Serve each pudding whilst still warm. When you cut open the pudding the Chocolate Melts will ooze from the centre. Serve each pudding with a dollop of low fat cream. These puddings are very chocolatey and very rich so the cream cuts the flavour beautifully.

HEALTHY KITCHEN

CHOCOLATE TRUFFLES

CHOCOLATE WELLNESS RUM BALLS A yummy treat on road trips and picnics, these indulgent wellness balls are simply bliss. With a generous helping of nuts and a lush coconut coating, it can be tempting to savour just one more. Serves 6 Ingredients 12 dates, pitted ¼ cup cocoa powder 1 cup blanched almonds 1 cup walnuts 1 teaspoon vanilla extract 45g Well Naturally Sugar Free Dark Chocolate Melts ½ capful of rum ½ cup shredded coconut

Method Using a high powered food processor, combine all of the ingredients except for the coconut. Blitz until you are left with a thick paste. Roll about a tablespoon of the mixture into a ball and repeat until you have used up all of the mixture. Take each ball and then roll in the coconut to coat. Place in the fridge for 20 minutes to set.

Bite sized and beautiful, chocolate truffles make the most thoughtful gift for a dear friend. They are also spectacular served with coffee and fruit and can be coated in nuts, coconut or dipped chocolate depending on how creative you feel.

Serves 4 Ingredients ½ cup low fat cream 300g Well Naturally Sugar Free Dark Chocolate Melts Cocoa powder for dusting Method Place the cream into a saucepan and bring almost to the boil over medium heat.

Add the chocolate to the cream and stir for one minute. Remove from heat, stir until smooth. Allow to cool to room temperature – around an hour. Take a teaspoon of the mixture and roll into a ball, then roll in cocoa powder. Repeat until all of the mixture has been used. Place onto a greased tray lined with baking paper, and put into the fridge to set for two hours or until firm.

Tanya Bartolini – mother, business owner and author of cookbook Blending the Cultures – knew she loved to cook, but it wasn't until she left her corporate job that she realised she needed to fire-up her passion. She released Blending the Cultures, as well as her business and food blog The Kitchen Bench. Tanya loves cooking with simplicity for her family, using quality produce. thekitchenbench.com.au

ourful. Luscious and fl avnt The perfect wi . er pickî&#x2020;Ą!me!-up 17

HEALTHY KITCHEN

CHOC-O-NANA LOAF

MUESLI CHOC COOKIES

The classic banana cake experiences a cheeky twist in this delightful recipe. Luscious and flavourful, it's the perfect winter pick-me-up. The choc-chips scattered throughout provide an indulgent, melt-in-the-mouth experience. A new family favourite!

Add a little ray of sunshine to your child's lunchbox or the kitchen cookie jar. These chewy-soft biscuits are also unbeatable dunked into a cup of tea or coffee – allowing the rich choc-chips inside to melt just slightly. Stopping at one can be a challenge!

Refined Sugar Free | Grain free | Vegan

Gluten Free | Refined Sugar Free | Fructose Free

Serves 12

Makes 24

Ingredients 1 cup fine almond meal ½ cup coconut flour ¹/3 cup Natvia 1 teaspoon ground cinnamon ½ teaspoon ground nutmeg 1 teaspoon baking powder 1 teaspoon baking soda ¹/3 cup Well Naturally Sugar Free Dark Chocolate Melts 3 large ripe bananas 1 teaspoon pure vanilla extract 2 tablespoons coconut oil, melted 2 chia ‘eggs’ (see Note) ¼ cup coconut cream Method Preheat oven to 180°C Sift the first 7 dry ingredients into a mixing bowl. In a separate bowl, mash the bananas together with the vanilla, melted coconut oil, chia eggs and coconut cream 18

until evenly combined. Add the dry ingredients into the banana mixture and stir through until combined. Add the Well Naturally Sugar Free Dark Chocolate Melts, using a whisk to combine them evenly through the mix. Pour into a greased and lined loaf tin and bake for around 45-50 minutes, or until the top of loaf is firm to the touch and a skewer comes out clean. To avoid burning, if loaf begins to brown too early, cover it with baking paper for the remainder of cooking time. Turn out onto a wire rack to cool before serving. Note: Chia eggs are made by soaking 1 tablespoon of chia seeds in 3 tablespoons of water (per "egg"). They are the ideal vegan alternative to real eggs, providing a similar consistency in baking, as well as nutrients and health benefits.

Ingredients 125 grams butter ½ cup rice malt syrup 1 ½ teaspoons bicarb soda 2 ½ tablespoons boiling water 1 cup Brookfarm Porrij (see note) ½ cup quinoa flakes ¾ cup desiccated coconut 1 cup gluten free plain flour ¼ cup chopped pecans or macadamia nuts ¼ cup Well Naturally Sugar Free Dark Chocolate Melts Method Preheat oven to 160°C and line tray with baking paper. In a small saucepan over low heat, combine the butter and rice malt syrup, stirring until mixture melts and bubbles. In a cup, stir the bicarb soda into the boiling water (it will begin to foam up), and add to the melted butter and rice malt syrup mixture.

Meanwhile, in a separate bowl, combine the remaining dry ingredients. Pour the melted butter and rice malt syrup mixture into the dry ingredients and stir until evenly combined. Take teaspoons of mixture, roll into balls and place onto oven tray, flattening slightly with a fork or your fingertips. Repeat with remaining mixture, being sure to allow room for spreading during the baking process. Bake for 15-20 minutes until golden brown, checking more frequently towards the end, to ensure they don’t burn. Allow to cool slightly on trays before transferring to a wire cooling rack. When completely cool, store in an airtight container where they will keep for several days. Note: Alternatively, quick cooking oats will also work, however they are not always gluten free.

HEALTHY KITCHEN

COCONUT DREAM BARS

COCONUT HOT CHOCOLATE

Unbelievably decadent. Coconut and dark chocolate are a match made in heaven and these little bars will surely transport you to your own little paradise. To share, package them in a cute wrapper or jar, tie with ribbon, and make your friends smile.

Thick and creamy, this indulgent hot chocolate is guaranteed to warm you up on a chilly night. For true chocoholics, pair Coconut Hot Chocolate with Muesli Choc Cookies and take a dip into chocolate euphoria. Play your favourite movie, and you have a yummy big night in!

Dairy Free | Gluten Free | Refined Sugar Free | Paleo | Vegan

Sugar Free | Grain Free | Vegan | Fructose Free

Serves 4

Serves 2

Ingredients For the filling 2 cups shredded coconut 1 cup desiccated coconut Âź cup of cashews 3 drops of liquid stevia (or to desired sweetness) 1 teaspoon pure vanilla extract 3 tablespoons coconut oil For Chocolate layer 1 pack Well Naturally Sugar Free Dark Chocolate Melts 1 rounded teaspoon coconut oil, melted Method For the filling Whiz all ingredients together in a high powered blender or food processor until thoroughly combined and at your desired texture.

Shape the mixture into small, log shape bars and place on a biscuit tray lined with baking paper to refrigerate until firm and ready to coat. For the chocolate coating Melt the chocolate as per package instructions and stir through the coconut oil until smooth and glossy. Once the chocolate has cooled slightly and begins to thicken, lower the bars into the mixture, coat evenly and place on tray to set. Repeat until all bars are coated and allow to cool at room temperature before transferring into an airtight container to store in the fridge (if they last that long), and enjoy!

Ingredients Â˝ cup Well Naturally Sugar Free Dark Chocolate Melts 1 cup coconut milk Stevia to taste (optional)

Method Melt the chocolate and coconut milk together in a saucepan over low heat, making sure to whisk frequently. Pour the liquid through a strainer into two small cups. Add stevia, if desired, and serve immediately.

Hayley Cavicchiolo is a qualified nutritionist and personal trainer with a passion for delicious, nutritious food. She regularly experiments to create tasty meals and treats for clients, family and friends. Hayley loves gluten-free cooking, travel, pilates, yoga and exploring farmers markets on weekends.

HEALTHY KITCHEN

Eat yourself beautiful Give your immune system a fighting chance this winter, with these delicious recipes from Lee Holmes. They're sure to excite your tastebuds and help keep you well.

HEALTHY KITCHEN

IMMUNE-BOOSTING ROASTED GARLIC SOUP

STUFFED MUSHROOMS WITH PISTACHIOS

Forget the flu shot and sample an injection of empowering and immune-boosting garlic soup as ammo this winter. Fight off bacteria in a single dose and keep pesky colds and flu at bay. Bursting with goodness, every spoonful of garlic is a life-extender, so make this soup a keeper in the kitchen.

The perfect entrée or a light meal on their own, stuffed mushrooms will really take your taste buds to town with their delicious combination of nuttiness and flavour.

Serves 6

Serves 4

Ingredients 3 garlic bulbs, whole, unpeeled 2 tablespoons extra virgin olive oil 40g unsalted butter 1 large brown onion, finely chopped 1 litre (4 cups) homemade vegetable or chicken stock ½ teaspoon ground turmeric ½ teaspoon ground cumin ¼ cup apple cider vinegar 1 teaspoon Celtic sea salt Freshly ground black pepper 1 teaspoon dried, mixed herbs, such as oregano, thyme and sage (optional) 60ml (¼ cup) additive-free coconut milk (optional, see note)

Method Preheat the oven to 175°C. Cut the top off each garlic bulb, place on a baking tray and drizzle with the olive oil. Transfer to the oven and cook for 45 minutes. Remove and leave to cool. Once cooled, squeeze the garlic cloves out of their skins into a small bowl. Transfer to a food processor and whizz for a few seconds. Set aside. Meanwhile, heat the butter in a large saucepan over medium heat. Add the onions and sauté for 10-15 minutes, or until translucent. Stir in the chicken stock, turmeric, cumin, vinegar, blended garlic, salt, pepper and herbs, if using, and bring to the boil. Reduce the heat to medium -low, cover and cook for 30 minutes. Serve hot. Note: If you would like a creamier soup, stir in the coconut milk just before serving, and heat through.

Ingredients 16 button mushrooms or 8 large Swiss browns, washed and stems removed Marinade 2 tablespoons wheat-free tamari 2 tablespoons extra virgin olive oil 2 garlic cloves, minced 1 tablespoon apple cider vinegar 20g (²/3 cup) chopped flat-leaf (Italian) parsley Stuffing 100g (¾ cup) finely chopped pistachios Freshly ground black pepper 1 tablespoon extra virgin olive oil

Method Place the mushrooms in a large bowl and steep them in hot water briefly. Pat dry with a paper towel. (This step will help the mushrooms soak up the marinade.) Mix the marinade ingredients together in a bowl. Add the mushrooms to the marinade mix, ensuring each mushroom is well coated, and leave them to marinate in the fridge for 1 hour. Preheat the oven to 180°C. Meanwhile, mix the stuffing ingredients together in a bowl. Remove the mushrooms from the fridge and transfer to a baking tray, cap side up. Divide the stuffing mixture among the mushroom caps. Transfer to the oven and cook for 20 minutes. Serve immediately.

HEALTHY KITCHEN

LAYERED QUINOA TRIFLE

LAMB SAUSAGE AND BASIL EGG MUFFINS

Layers and layers of health-promoting ingredients make this Christmassy dessert one you can indulge in all year round.

Give these a whirl and you’ll never look at a fast-food sausageand-egg muffin in the same way. Pack them into a lunchbox, parade them at picnics, or enjoy them sausage sizzling, just out of the oven beside a simple salad.

Serves 4

Makes 12

Ingredients 100g (½ cup) quinoa ½ teaspoon ground cinnamon Pinch of Celtic sea salt 60ml (¼ cup) unsweetened almond milk ½ teaspoon alcohol-free vanilla extract 6 drops stevia liquid, or 1 tablespoon rice malt syrup 1 tablespoon slivered almonds 2 bananas, sliced 130g (½ cup) full-fat Greek-style yoghurt 4 tablespoons coconut flakes 110g (½ cup) mixed berries 1 teaspoon almond butter, melted 1 tablespoon chia seeds, for sprinkling Method Place the quinoa in a finemesh sieve. Rinse with cold running water for 2-3 minutes, moving the seeds around with your hand to ensure that the seeds are well rinsed and any residue is removed. 22

Bring 250ml (1 cup) water to the boil in a large saucepan. Add the quinoa, return to the boil, cover and reduce the heat to low for 12-15 minutes or until all the water has been absorbed. Remove from the heat and set aside to cool. Place the quinoa in a bowl and stir through the cinnamon and salt. In a saucepan over mediumlow heat, warm the almond milk for 3-4 minutes. Stir in the vanilla and stevia or rice malt syrup. Add a couple of spoons of quinoa to four glass jars or glasses. Mix through the almond milk and follow with layers of slivered almonds, banana slices, yoghurt, coconut flakes and berries. Repeat until the jars are full, with berries as the top layer. Top with the melted almond butter and chia seeds.

Ingredients Coconut oil, for greasing 12 organic eggs 4 large handfuls of basil leaves, chopped Celtic sea salt and freshly ground black pepper, to taste 500g lamb sausages, cooked, chopped into small pieces

Method Preheat the oven to 180°C Grease a 12-hole (80ml cup) muffin tin. Crack the eggs into a large bowl, and whisk together. Add the basil and season. Divide the sausage pieces evenly among the muffin holes. Pour over the eggs and cook in the oven for 15-20 minutes. Remove from the oven and allow to cool in the tin, on a wire rack, for 5 minutes. Run a knife around the outside of each muffin to loosen, before turning them out of the tin. They are delicious served warm or cold and will keep in a sealed container in the fridge for up to 4 days.

Recipes and images from Eat Yourself Beautiful: Supercharged Food by Lee Holmes, published by Murdoch Books, photographer: Steve Brown.

Healthy eating With Michelle Bridges Your weight and health will always come down to what you put into your mouth, which is why Michelle Bridges 12 Week Body Transformation Meal Plans have been designed to be healthy, nutritious and of course, delicious! Flick the page for some of Michelle's recipes.

HEALTHY KITCHEN

The WBT ood Philosophy

MEAT PIE WITH MUSHY PEAS Kangaroo mince is super lean and a great source of protein. If its gamey taste has deterred you in the past, you’ll be pleasantly surprised with this guilt-free pie. Serve with mixed salad leaves drizzled with a little balsamic vinegar. Serves 4 | Prep T 20 min | Cooking T 35 min | 403 Cal per serve

12 Week Body Transformation (12WBT) is all about eating “whole foods” (i.e. the less packaged the better it is). Michelle loves fresh fruit and vegetables, using herbs and spices rather than salt and stocks for flavour. She also firmly believes in portion control – if you have portion distortion then you will have a very hard job of maintaining your weight. Weight management is all about calories in vs. calories out and if you can nail that then the rest is easy. By cooking at home, you control what goes into each and every dish so you know where the calories are hidden and how many you are consuming.

Ingredients 2 teaspoons olive oil (10g) 1 onion (89g), finely chopped 1 carrot (61g), finely chopped 1 celery stalk (40g), finely chopped 700g kangaroo mince ¾ cups beef stock (185g) 2 tablespoons Worcestershire Sauce (40g) ½ cup tomato sauce (125g) 2 teaspoons cornflour (5g) 150g frozen peas 1 sheets frozen puff pastry (170g) Method 1. Spray a large saucepan or deep frying pan with olive oil spray and heat over medium heat. Add onion, carrot and celery. Cook, stirring, for 3-4 minutes or until soft. 2. Add mince and cook, stirring with a wooden spoon to break up lumps, for 4-5 minutes or until browned. Add stock, Worcestershire sauce and half the tomato sauce. Bring to a simmer. 3. Dissolve cornflour in 2 tablespoons of water. Stir into mince mixture. Simmer for 1215 minutes or until thickened.

Season with freshly ground black pepper. Set aside to cool slightly. Place in fridge to cool completely. 4. Meanwhile, cook peas following packet directions. Using a stick blender or small food processor, blend peas to a coarse puree. 5. Preheat oven to 220°C. Divide mince mixture evenly among 4 x 250ml (1 cup) capacity ramekins. 6. Cut pastry into 4 squares. Place squares on top of ramekins and press edges with the back of a fork. Cut a small cross in centre of each pastry top. Place ramekins on a baking tray in oven and bake for 10 minutes or until golden. 7. Top with mushy peas and remaining tomato sauce to serve. Mish Tips ✓ Kangaroo mince is widely available in supermarkets these days, however it is not often located with the other mince varieties. It is usually found wherever the speciality meats are located. If kangaroo mince isn’t available, simply replace with lean beef mince.

HEALTHY KITCHEN

MINESTRONE WITH LENTILS AND ZUCCHINI This is one of my favourite hearty soups. It tastes just like grandma used to make and keeps me full for hours. Store in individual portions so you aren’t tempted to have too much. Serves 6 | Prep T 25 min | Cooking T 40 min | 392 Cal per serve

Ingredients 1 tablespoon olive oil (20g) 1 onion (89g), finely chopped 3 cloves garlic (9g), crushed 2 carrots (122g), diced 2 celery stalk (80g), chopped 2 x 400g cans diced tomato (800g) 90g spaghetti, broken into 3 cm pieces 1 x 400g cans lentils (280g) 1 x 400g cans drained cannellini beans (280g) 2 zucchini (202g), diced 60g Parmesan cheese, finely grated 12 slices wholegrain bread (396g) Method 1. Heat the oil in a large saucepan over medium heat. 2. Add the onion, garlic, carrot and celery. Cook, stirring often, for around 5-10 minutes or until soft. 3. Add 750ml water and the tomatoes. Bring to the boil. Reduce the heat to low and simmer for 10 minutes. 4. Add the spaghetti, lentils, beans and zucchini. Simmer for a further 12 minutes or until the spaghetti is tender.

5. Season with pepper. 6. Divide among serving bowls and sprinkle with the parmesan. Serve with the bread. Mish Tips ✓ Simply use your hands to break the spaghetti into lengths of about 3-4cm. ✓ To lower your daily calories skip the toast. ✓ For a fresh flavour boost, add a handful of chopped fresh mint or parsley. ✓ For a thicker, chunkier soup add less water.

BAKED EGGS WITH SPINACH, FETA AND SOLDIERS You know what makes this taste even better? When someone else cooks it and serves it to you in bed! Serves 2 | Prep T 10 min | Cooking T 10 min | 365 Cal per serve

Ingredients 1g olive oil spray 80g baby spinach 2 cage free eggs (118g) 160g low fat feta, crumbled 2 slices wholegrain bread (66g), toasted Method 1. Preheat oven to 200°C. Lightly spray two, ½ cup (125ml) capacity ramekins or ovenproof dishes with olive oil spray. 2. Divide spinach between ramekins. Crack an egg into each ramekin. Sprinkle with feta and season with freshly ground black pepper.

3. Place ramekins on a baking tray. Bake for 8-10 minutes or until eggs are just set. 4. Cut toast into 2cm-wide soldiers. Serve with baked eggs. Mish Tips ✓ If you don’t like feta, swap for reduced-fat ricotta or grated reduced-fat cheddar. ✓ If you don't own any ramekins, you can cook these in a mug. Not quite so elegant but still tastes the same! You can find ramekins at most homeware stores.

These recipes are just a little taste of Michelle Bridges 12 Week Body Transformation. A complete exercise, nutrition and mindset program, 12WBT has a program for you, no matter what your fitness goals. Join thousands of people who have made positive changes to their lives today at 12WBT.com

SECTION

When we find ourselves in the middle of winter, when it's cold and dull outside, a sweet treat seems like a ray of joy. But there is a dark side to excessive sugar consumption. Read on for insights into how to make healthier choices.

EAT FIT

Winter is not an excuse to hibernate and over-indulge. Nutritionist Tricia Rufus shares some tips to help you through those long, tempting nights, and be healthier by spring time.

EAT FIT

Tricia Rufus is a nutrition coach, personal trainer and owner of Fitness Food. Website: fitnessfood.com.au Facebook: Fitness Food By Tricia Rufus Instagram: fitnessfood_tricia_rufus Change your food, change your life.

SECTION

With more time spent indoors, winter is a good time to â&#x20AC;&#x153;spring cleanâ&#x20AC;? your pantry and make some healthy swaps. Nutritionist and personal trainer Hayley Cavicchiolo offers her top-swap suggestions.

EAT FIT

Hayley Cavicchiolo is a qualified nutritionist and personal trainer with a passion for delicious, nutritious food. She regularly experiments to create tasty meals and treats for clients, family and friends. Hayley loves glutenfree cooking, travel, pilates, yoga and exploring farmers markets on weekends.

Turn to nature to boost your body through a healthier, happier winter. Cassie Mendoza-Jones explains.

EAT FIT

Zinc will support your immune system. It is found in red meat, seafood, nuts and seeds.

Cassie Mendoza-Jones is a naturopath, nutritionist, and herbalist who believes in the healing power of nature (and a good dark chocolate). Cassie founded Elevate Vitality, a boutique naturopathic clinic which specialises in healing digestive issues, hormonal imbalances, fatigue, anxiety, stress and depression. Website: www.elevatevitality.com.au Facebook: www.facebook.com/elevate.vitality Instagram: @elevate_vitality

SECTION

The cold weather can often be conducive to catching a cold or flu. While it can be unavoidable, here are some handy tips that may help you and your family rise above the sniffles season.

EAT FIT

I asked for the time, not the weather The fluids produced during coughing or sneezing often spread cold and flu, so if someone in your environment is about to produce a lung, get away from them asap.

Good house keeping Regularly clean and disinfect household surfaces, and wash clothing, linen and children’s toys when someone in the family is unwell, to avoid germ spreading.

Go natural I take two tablespoons a day of olive leaf extract and some echinacea if I’m feeling a bit run down. Works every time! – Michelle, mum and graphic artist.

Don’t touch Avoid touching your eyes, nose and mouth when you are sick, as this can spread germs.

Stay away If you do come down with cold or flu, stay at home and rest up instead of “soldiering on” at work. This will give your body a chance to recover – meaning you’ll be better sooner – and also help you avoid spreading germs to co-workers. The same applies to your children at school or childcare.

Keep warm Make sure you are adequately dressed to avoid exposing your body to cold or wet conditions. Protect your wrists, ankles, and the back of your neck from cold exposure and try to keep fingers and toes covered too. If you do get rained on, make a beeline for a hot shower and dry clothes.

I swear by a daily shot of olive leaf extract for immunity. A strong immune system helps the body to combat any seasonal cold or flu virus that comes your way, and olive leaf extract acts to prevent the onset of colds and flu by acting as a powerful immune booster. I can honestly say that I haven’t had the flu in the years since I’ve been taking it. – Hayley, nutritionist and personal trainer.

Drink up Water is essential for sound bodily function. It can help flush toxins from the body, and keep mucous membranes moist, making it harder for germs to attach to nose and lungs. For optimal results, drink water between meals. Remember that hot tea and soup also count as fluids, while salads, fruits and raw vegetables also contain significant amounts of water. Conversely, stay away from alcohol and caffeine, which dehydrate your body.

Wash the germs away Ensure you wash your hands before eating. I always remember the SARS outbreak when it was proven that the virus had been transferred from an infected person to at least 10 others, via pressing the same button on the hotel lift! – Jane, healthy food enthusiast.

Contain yourself If you’re sick, ensure you adequately cover your mouth and nose with a tissue when you cough or sneeze. Discard the tissue in a lined bin. Wash your hands with soap, warm water and an alcohol-based hand sanitiser after sneezing and coughing.

Little critters Stay away from children – they are germ magnets! – Marc, father of two children under 10. 35

My new natural skin care

MyChelle focuses on creating the most effective, nontoxic skin care products, which deliver fast, powerful, visible results without nasty ingredients. Operating since 2000, MyChelle sources its potent, natural ingredients from around the world, putting them to work in skin-saving formulas that calm, nourish and protect your skin.

MyChelle Dermaceuticals has arrived

The effectiveness of this natural skin care range is built on five pillars of quality:

Seeded in nature. Proven by science. Recommended by girlfriends. Introducing a new, natural skin care range now available in Australia. Welcome to MyChelle Dermaceuticals – the fastest-growing, natural skin care brand in the US. The MyChelle philosophy is that beauty is so much more than skin deep – it’s self-deep, and every moment is an occasion to feel beautiful.

As we know, however, the true test of a great product range is whether you would recommend it to your girlfriends. Try MyChelle for yourself, and we're confident you'll do just that.

What makes MyChelle different? 1. Renew with plant stem cells MyChelle utilises plant stem cells from the following botanic extracts: apple, edelweiss, buddleja, gotu kola, orange and gardenia. Each is used in one of five, specific formulations to address the needs of specific skin types. These stem cells work to preserve a youthful, bright, firm appearance and help maintain a radiant complexion.

2. Active peptides MyChelle products harness the power of 17 active peptides, which work to firm and tone the skin. These include: Acetyl Tetrapeptide-2, Argireline®, ChroNOline™, Copper Tripeptide-1, Eyeseryl®, Hydrolyzed Rice Protein, Inyline™, Leuphasyl®, Matrixyl® synthe’6™, Maxi-Lip™, Melanostatine 5®, Myracle Peptide Complex™, Proteasyl TP®, SymPeptide® 226 EL, SYN®-COLL, SYN®-TACKS, Thymulen® 4.

3. In with the good Each MyChelle product: • Is made from clean, premium ingredients • Is vegetarian-friendly • Produces visible results • Is made to scientific formulations • Contains active concentrations

Out with the bad MyChelle products do not contain: • Phthalates

• Parabens

• Sulfates

• Ureas

• Petroleum

• GMOs

• Gluten

• Casein

• Irritating ingredients • Artificial fragrance or colour • No MyChelle product is tested on animals. 36

THE SKIN YOU'RE IN

4. Value for money MyChelle formulas are so potent that you only have to use a small amount each day to achieve a healthy glow. The package may be small, but the product will last, and produce great results that last, too.

What’s my beauty ritual? Your skin is as individual as you are. And like you, your skin doesn’t always go by the book! Your beauty routine may need to be customised to suit your skin type and concerns. That’s why MyChelle product collections can be mixed and matched to suit you! Create your perfect beauty ritual, using the chart below as a guide.

5. Tailored beauty rituals MyChelle has a beauty regime to suit your skin type and specific concerns.

What is the appearance of your skin?

Balanced tone and texture

Rough texture and dull tone

Enlarged pores and shiny appearance

Discoloration and uneven tone

Thin, sagging and wrinkled

What are your skin concerns?

Oily or congested T-zone

Dehydrated and flaky skin

Oiliness and occasional breakouts

Visible brown spots and freckles

Visible wrinkles and fine lines

What are your skin tendencies?

Small to unnoticeable pores

Skin does not retain moisture

Congested and unbalanced complexion

Dull and ageing complexion

Loss of firmness and elasticity

Recommended Beauty Ritual

All / Combination

Dry

Oily / Blemish Control

Age Spot /UV Recovery

Age Defense

Beautiful for all

Bright and radiant

All/Combination

Age Spot /UV Recovery

Every face and everybody’s different, which is why MyChelle has a range suited to all and any skin type, including combination skin. The nutrient-rich MyChelle All /Combination range helps balance skin lipids, retain natural moisture and control oil. The range uses powerful nutrients, antioxidants and peptides.

The MyChelle Brightening range helps illuminate and reinvigorate skin with Apple Plant Stem Cell technology. Formulas work to help balance skin tone and texture, diminish discolouration, smooth the appearance of fine lines and wrinkles and restore overall skin vitality. Skin is rejuvenated on a cellular level, with dead surface cells being swept away to reveal the fresh, young cells beneath.

Forever young Age Defense The MyChelle Age Defense range infuses rich, intensive treatments with exotic extracts and proven bioactive peptides to tone and firm skin, revealing a visibly younger looking visage. This comprehensive approach actually supports and enhances the weakened infrastructure of the skin so you don’t just see a difference, you feel it too.

Make a splash

Clean, clear and shine free Oily/Blemish Control Clean away excess oil and prevent those occasional breakouts. MyChelle Oily/Blemish Control is a collection of balanced, hydrating and healing formulas, ideal for oily and blemish-prone skin. Carefully chosen natural, bioactive ingredients deeply calm skin, minimise oil and keep pores pure, while powerful antioxidants and vitamins work to lift, firm and revitalise your complexion.

Dry skin Hydrate, nourish and illuminate lifeless, dry, tight skin. The MyChelle Dry range is an effective set of high-moisture, high-powered products created to deeply infuse skin with intense hydration. Nourishing, bioactive ingredients help restore skin’s precious moisture balance, firmness and lift.

The MyChelle range is available online: mychelle.com.au mychelleaustralia

Glow through winter Winter brings a new raft of skin concerns. Vitality skin care expert Karen Revell shares her advice for a season of smooth, soft, supple skin.

THE SKIN YOU'RE IN

Rehydrate

Get your dose of vitamin C

The air is dry, dehydrating and cool outside, whilst inside we have our heaters on, keeping us warm and toasty – but is this good for our skin? Cold winter air lacks humidity and can dry up our natural skin oils. It’s important during these months that we moisturise, moisturise, moisturise.

We know vitamin C can help defend against a cold, well let’s help to defend our skin against the cold.

Too hot During winter we are more than likely to jump into hot showers to warm up. Subjecting your skin to extreme hot and then cold temperature can cause broken capillaries – the tiny veins that come to the surface of the skin, mainly on the cheek and nose area. Keep your water tepid to help regulate your skin and avoid damage.

As humans, we don’t produce vitamin C on our own, so we have to ingest it (orange juice, anyone?) and incorporate it into our skin care rituals. Vitamin C will lighten, brighten and tighten skin by addressing hyperpigmentation spots and improving overall skin luminosity. It is a powerful ingredient for anyone, of any age, and of any skin tone, and it can be found in MyChelle Perfect C Serum. High-powered and highly concentrated, this is a great product for the winter months. Apply to the face, neck and décolleté daily to leave skin looking radiant and fresh.

Don’t neglect your neck The décolleté is typically the second place to show signs of ageing, the first being the eye area. During the winter months, our necks are generally covered up with scarves and itchy woollen jumpers. Treat these areas to some much-appreciated hydration.

Ditch the itch If you suffer from dermatitis, psoriasis or dry skin you may find winter can make your skin red, itchy and irritated. Start your day by using derma e ® Psorzema Body Wash in the shower to gently cleanse away scaling and flaking whilst soothing itchy, red, irritated skin. After the shower, apply Psorzema Crème, which has an effective blend of herbal extracts and vitamins to deeply-penetrate. With Neem, Burdock, Bearberry and Chamomile, this cream will soothe and moisturise, bringing relief.

Give yourself a “handcial” Our hands can sometimes be overlooked and during this time of year we may hide them away inside gloves. Dry, flaking skin on the hands can cause premature ageing so let’s give them a “handcial”: a facial for the hands. Start by washing your hands with MyChelle Fruit Enzyme Cleanser in a medium bowl of tepid water. Apply MyChelle Fruit Enzyme Scrub to exfoliate and leave your hands silky smooth. Do this for approximately 40 seconds. Rinse and apply MyChelle Deep Repair Cream in a thick layer and wrap your hands in cling wrap. Deep Repair Cream is a nourishing moisturiser that helps protect collagen and prevent moisture loss. Sit back and enjoy a book for the next 15 minutes, before removing the cling film to reveal soft, supple hands.

Apply a generous amount of MyChelle Ultra Hyaluronic Hydrating Serum to help restore moisture. This formula also contains olive extract, which will prevent water loss and help protect skin from harsh environmental effects. Continue to apply morning and night throughout winter.

In the buff To give your skin a quick “pick me up” in the shower, mix MyChelle Creamy Pumpkin Cleanser (loaded with vitamins, fruit enzymes, minerals and antioxidants to fortify skin tissue and help soothe redness and irritation) with MyChelle Tropical Skin Smoother (an exfoliator that smooths skin with Bamboo extract to polish and buff away surface debris and Acai Fruit oil to balance lipids and promote skin repair). Apply to the face, neck and décolleté in upward and outward circular movements for approximately 40-60 seconds and rinse.

The derma e range is available at

and online: shop-vitalitybrands.com The MyChelle range is available online: mychelle.com.au mychelleaustralia

dermaEAustralia

Your skin care concerns solved Modern mums are often too busy caring for others to care for themselves properly – and that includes their skin. Vitality skin care expert Karen Revell is here to help mums in need of some skin-TLC.

As a busy mum of a toddler and a pre-schooler, I don’t often have time to take care of my skin. It is left looking tired and lacklustre. Can you please suggest a product that will give my skin a healthy glow? – Elna

This is a common question I receive from busy mums and being one myself, I understand the need for a quick, yet effective skincare program that will make skin glow but not absorb too much time. Try this: Cleanse in the shower (saves so much time!) using MyChelle Fruit Enzyme Cleanser – this product is gentle yet effective with Alpha Hydroxy Acids (from fruit acids) that helps promote smoother, younger-looking skin. After you hop out of the shower, apply the MyChelle Serious Hyaluronic Firming Serum (two pumps to finger tips) apply this to your face in an upward and outward motion. This contains sodium hyaluronate, which helps to plump your skin and improve hydration levels, giving skin a big drink of water. It also contains amino acids to improve skin texture. This is simply a fantastic, all-round product. Complete the regime with MyChelle Pumpkin Renew Cream to help repair and renew skin cells. You’ll find this quick, simple skin care regime a fantastic “pick me up” that will leave your skin (and you) feeling refreshed.

THE SKIN YOU'RE IN

Sodium Hyaluronate helps to plump your skin and improve hydration levels, giving skin a big drink of water.

I had a caesarean two years ago and the scar is still very red. Is there anything that can help it fade so I can get back into a bikini? – Christial

I would suggest using two derma e® Topical products. Derma e® Scar Gel helps diminish the appearance of new and old scars due to surgery. It can also help breakdown scar tissue, encouraging healthy skin growth and reducing skin discolouration. Derma e® Scar Gel contains allantoin, which helps to promote healing, and panthenol, which helps soothe, soften and moisturise the skin. Use this twice a day on the area and if you have time, rub in a circular motion for 3-5 minutes to help increase circulation. I would also recommend derma e® Vitamin E Oil. This product is great to help lessen the appearance of stretch marks and discolouration. Apply it after the Scar Gel and use twice daily. Vitamin E Oil can also be applied all-over the body, to help rehydrate and protect the skin from environmental damage.

My mum is having chemotherapy. It is really taking a toll on her and her skin – which has become so dry and flaky. What will help moisturise her skin?

I'm sorry to hear about your mum and completely understand what chemotherapy can do to your skin and hair. What I would recommend: In the morning: • Cleanse using derma e® Soothing Cleanser. This is fragrance free, light and gentle on the skin. • Treat skin using MyChelle Ultra Hyaluronic Hydrating Serum: a deep penetrating serum that restores moisture. Use two pumps after cleansing, and apply all over the face. • Moisturise with derma e® Soothing Oil-Free Moisturiser. At night: • Cleanse using derma e® Soothing Cleanser. • Treat skin using MyChelle Ultra Hyaluronic Hydrating Serum. • Moisturise with derma e® Vitamin E Oil. Use this as a moisturiser at night – you can apply as much as you want until your skin can no longer absorb anymore. It may mean that the first few nights, your mum applies approximately a 20c piece size, and after a few nights, it might not be as much.

I also recommend your mum use the derma e® Vitamin E Crème and apply this to her body as a terrific moisturiser. We prescribe this to those who suffer from dermatitis, psoriasis or dry and flaky skin. These people experience great results.

Each of the people who've had their questions published here has won a $100 skincare pack from derma e® and MyChelle. The derma e® range is available at

and online: shop-vitalitybrands.com The MyChelle range is available online: mychelle.com.au mychelleaustralia

dermaEAustralia

YOU COULD WIN ! Have a skincare or beauty question? Email Karen: info@vitalitybrands.com. Use subject line: Ask Karen. If your question is published, you will receive a Natural Skincare Hamper valued at $100. (You can remain anonymous.)

YOU GOT CHICKED?

Have you heard the phrase â&#x20AC;&#x153;got chickedâ&#x20AC;?? It refers to the moment a female passes a male in an athletic pursuit. As Stef Hanson argues, there is a right and a wrong way to respond when it happens to you.

FIT FOR LIFE

There are plenty of men being passed by women on carbon steeds, there is no reason to be upset. The phrase “getting chicked” is typically used in cycling, when a woman passes a man. It can also be attributed to running, swimming and the occasional game of “who is the first to the TV remote”. If you are a strong female cyclist, then this is bound to resonate with you, and if you're a male who has had the experience of being chicked, then the below might help you understand the appropriate and inappropriate responses. Has getting chicked got you down? Well, chin up champ – you’re not the only one it’s happening to. There are plenty of men being passed by women on carbon steeds, and there is no reason for you to be upset. Those women are just faster and stronger – simply put, they are superior cyclists to you. I guess it’s hard for you to get your cranium around witnessing the back of a helmet with a pony tail protruding, because typically speaking, the bike leg in a triathlon is the discipline with the greatest disparity in strength/speed between men and women. I had a gander at the Ironman World Championships in 2012 to demonstrate that theory. The percentage of difference between Pete Jacobs’ (men’s champion) and Leanda Cave’s (women’s champion) times across the three disciplines were 8.91 per cent for swimming (smallest difference), 9.00 per cent for running, and 13.39 per cent for cycling – showing that cycling had the biggest time difference in terms of performance between the male and female winners. I also took a look at the fastest times of each leg overall and compared those, and cycling once again had the largest difference at 11.97 per cent, but the run had the smallest difference at 7.34 per cent and swim at 9.14 per cent. But it’s time to get off that nerdy tangent.

Here are my top 10 appropriate and inappropriate responses for men when they find themselves getting chicked.

Unacceptable: # 1 Oh crap! A chick just passed me. I am already struggling, but I have to get past her. I know, I’ll put myself in the hurt locker, fly past her, then chop her wheel as I squeeze in front of her again, forcing her to brake suddenly and then drop back 12 metres before she can pass again (during a race).

# 2 I’ll just sit on her wheel for now, then when we get to the crowds, I will ride to the front. That way, no one will know that I’ve been drafting off a chick this whole time (during a race).

# 3 It’s only because I haven’t tapered for this race (during a race). # 4 Hmm…That chick ahead is keeping a steady tempo, but as a man, I have to be in front of her. I’ll just have to keep pushing past, ruining her rhythm and her training session. # 5 She must have been sitting on my wheel the whole time. # 6 Me man, you woman. Me better because me man, you not understand. Come back! Me man!

# 7 This is just a training day – it’s not my ‘A’ race (during a race). # 8 I must be having an off day. I must be really crook if a woman is passing me. Note: cough really loudly so that she knows I’m sick.

# 9 "Oh hey, nice riding, I’m just out for an easy spin today." # 10 "Dammit, my rear derailleur isn’t connecting to my upper dorsiumus, which has left my brake calipers and shifters discombobulated. Stupid mechanicals!"

Acceptable: # 1 Wow, that cyclist is going fast. That's impressive, and I don’t care whether they are male or female. I see no gender when it comes to complimenting an athlete on their prowess. “Great riding!”

# 2 “Excuse me? Do you mind if I jump on your wheel? I am dying in this headwind and could do with a tow home!”

# 3 Strong female athletes are hot! # 4 Ironwoman, hear her roar. # 5 “Wait! Come back! Teach me how to riiiiiiide!” # 6 I’d prefer to be sitting behind a woman – much better view. # 7 “I take a strong latté, can you order it when you arrive at the café, as you’ll be there way before me, and that way I won’t have to wait, thanks.”

# 8 Pfft! Standard day on the bike. # 9 I owe her a beer! # 10 I have no ego, I don’t care who passes me. I’ll be sticking to my own training or racing plan and enjoying the ride.

Stef Hanson is a triathlete, editor of Australian Triathlete Magazine and founder of Witsup – Women in Triathlon. Witsup is aimed at boosting the profile of women in triathlon, introducing women to the sport, and nurturing them on their journey. www.witsup.com

SECTION

G ET S MART pecific

e l b a r u s a y l e l Me e b c a i n m i t i s a i t l T a At Re

Donâ&#x20AC;&#x2122;t let you r welln wane ess re over w gime in t er. Se achiev t t in g able, r ealistic fitness health goals and w il l p ut you steed to ach in goo ieve yo d outco ur des mes. Y ir ed MCA Direct Health or Pau Club l Carb is exp lains.

FIT FOR LIFE

Having grand health and wellness aspirations is often inspiring. However, it is important to set yourself up for success, instead of suffering mental burnout or injury. When you first set a goal, you are full of energy and fully motivated, but over time those feelings can fade. The remedy is to define a progressive set of fitness goals that build on one another and help propel you towards that big dream or aspiration. The system used to break a large goal down into smaller, realistic goals can help both mentally and physically, and build confidence.

smart goals for fitness and weight management Whether your aim is to lose weight, gain muscle or just to be fit, setting SMART goals will give you an edge. Using weight-loss as an example, this is how being SMART can work:

Be Specific about your fitness goal Starting with a reasonable goal like “I want to lose weight” is fine, but that goal is not quite specific enough. What amount of weight do you want to lose and when do you want to lose it by? How will you achieve this and how will you feel when you do? Make your goals more specific: “I want to lose 10 kilograms in two months by eating better and exercising, so I can be healthy, fit and energetic.” The more details you include to form a complete picture, the more likely you will be to execute the plan.

Make your goal Measurable You have set a specific goal and have started making positive changes in your life to achieve it. How can you determine how well you are doing?

The more details you include to form a complete picture, the more likely you will be to execute the plan.

a few inches away from your target, but the methods you plan to use to achieve this goal may be unrealistic. “I will run every day for two hours”, “I will not eat any sweets, cakes or pastries for the next three months” or “I will avoid all fried foods”, are examples of unrealistic methods. Be realistic about how you will achieve your goals, and ask yourself: what are the chances you will stick to any drastic change in behaviour? While some of them may be possible with extreme dedication, you are the judge about whether they are realistic and sustainable.

Create Timely goals No goal makes much sense unless you attach a time frame to it. This is the “In two months’ time” part of the goal.

Measuring your progress at frequent intervals is as important as setting the goal in the first place. This serves a two-fold purpose: firstly you know quickly whether what you are doing is working or not. You can take corrective action to keep yourself on track.

By limiting the time you have to accomplish a goal, you have a fixed timetable to work with and the sense of urgency that will spur you to keep on track. This is probably the most important attribute of a well-set goal because none of the others matter if you don’t set a time frame for yourself.

The bigger advantage is the motivation that initial success will give you. Nothing will boost your confidence and morale more than seeing and feeling your body change for the better.

By using the SMART technique of goal setting in your fitness regime, you will see slow but steady incremental benefits that are bound to raise your morale. This will in turn enable you to raise your own expectations even higher.

Set Attainable goals What if, instead of setting a goal of losing 10 kilograms in two months, you decided to shed 15 kilograms in one month? Not only is this unrealistic and virtually unattainable, but you are already setting yourself up for failure from the beginning. Creating reasonable and attainable goals for yourself will propel you to success and keep that motivation factor alive as well. Set smaller, attainable targets and you will succeed, because attainment of small goals will boost your morale and help you aim higher.

Be Realistic This is different from setting attainable goals. Instead, it focuses on being realistic about how you will achieve your goals. For example, you might set yourself the attainable goal of a 32 inch waist in three months. That is certainly attainable if you are only

As YMCA Health Club Director, Paul Carbis has spent the last 14 years in the health and wellness industry. Much of that time has involved personal training, along with stints as a strength and conditioning coach with state netball and basketball teams. To find out more about YMCA, visit victoria.ymca.org.au 45

SOS

(save our sleep) Long nights make winter a great time to catch up on your sleep. But getting those glorious eight hours doesn’t come naturally to some. Bianca Mangion asked three sleep experts to shine the light on sleep problems and how to treat them.

This modern world

True or false: My life is increasingly stressful. If you answered “true”, you are not alone. In fact, according to experts, more people are experiencing sleep problems, and the main cause is stress. While the trappings of the modern world promise a life of ease, excitement and happiness, it seems they could be robbing us of all-important sleep. "It is essential that we recognise sleep as fundamental to our physical and mental wellbeing," says Dr Carmel Harrington, a consultant Sleep Scientist to sleep and respiratory disorder breathing company, ResMed. "It is as important to our health as nutrition and exercise; it is our third pillar of health." Why are people having trouble sleeping? Some experts believe increased work pressures are to blame. “Studies show that 80 per cent of Australians experience workplace stress – this being one of the main culprits of cumulative sleep deprivation,” states Psychologist Amanda Lehman. “Increased working hours, irregular work hours or shift work and greater demands all equal less sleep.” Globally there is an increase in the number of people working shiftwork schedules – that is, work outside the normal 9-5 hours, argues Cassie Hilditch, Seep and Fatigue Researcher at the Sleep Health Foundation. “Night shifts and changing schedules can often lead to desynchrony (or a ‘mismatch’) between the body’s natural sleep-wake rhythm, and the work schedule itself. This can lead to poor sleep and other poor health outcomes.” And even if you’re a corporate, 9-5 worker, modern technology means you can be contacted at any time: “Although this makes working hours more flexible, it may also be increasing the number of work hours, as people are now expected to be contactable 24/7, and often sleep is impacted,” Hilditch states. Recreational technology use also plays a part: “Studies show that an increasingly common distraction from sleep is the internet and more recently, texting,” Lehman adds. 46

This is coupled with our high-calorie diets and levels of inactivity, which could also be robbing us of precious z’s, according to Hilditch: “Given the rising trend in obesity levels, this may lead to an increased number of people at risk of obstructive sleep apnoea (OSA), a condition which causes poor sleep and is associated with cardiovascular diseases.” Other common sleep-stealers include bodily pain, illness, some medications (including diet pills and some pain killers), travel across time zones, poor sleeping habits and of course, crying babies (new parents lose, on average, between 450 and 700 hours of sleep during the first 12 months of their child’s life). For proper sleep, the brain needs to switch from work to relaxation mode, and be exposed to darkness, not light. “Our sleep cycles are regulated by the amount of light around us, so if we are staring at our computer or mobile phone screens late into the night, this can confuse the brain; impacting the body’s natural production of melatonin; a key ingredient in regulating our sleep/wake cycles,” Lehman explains. “Working long hours or doing shift work rids us of the regulating cues of sunlight for instance, which are important for a good sleep,” Lehman says. It is equally important to allow the brain to “switch gears” into relaxation mode after work, and prepare for sleep. "When we have a busy day we often don't have time to deal with some of the stresses and worries that occur. But if we don't deal with these during the day, when we go to bed and try to sleep, our mind will immediately go to these issues. As soon as we do this our mind becomes alert and we cannot get to sleep," Harrington explains. "On the other hand, it may be that we are so tired that we will actually fall asleep quite quickly only to wake up a few hours later to immediately start thinking about these issues." What is the solution? If you have had a busy, stressful day, factor in some light exercise – walking the dog, or getting off the bus one stop earlier perhaps. "When you get home, devote some time, no longer than 30 minutes, to thinking about the issues of the day and perhaps write them down, along with any potential solutions in a book," Harrington suggests. "Importantly, when you finish, close the book and put it away. Not only are you physically putting aside your worries, but you have now managed to deal with your concerns, rather than waiting until going to sleep." Another way to combat work-day stress and prepare for rest is with relaxation techniques such as imagery, deep breathing and meditation, according to Lehman.

EMOTIONAL WELLBEING

"Sleep is as important as nutrition and exercise; it is our third pillar of health."

main lights on, don’t reach for your backlit phone, tablet etc.,” says Hilditch. “If you are having real trouble sleeping, get out of bed and do a quiet, calming, boring activity that doesn’t require too much light, then return to bed when you feel sleepy again."

– Dr Carmel Harrington, Sleep Scientist

Bigger issues

Good habits

The other important ingredient for a great night’s rest is sleep hygiene: those habits that foster the perfect sleep. Lehman advises the following sleep hygiene practices: • Establishing and maintaining a regular sleep pattern: Going to bed and waking at the same time each day helps the body to regulate circadian rhythms and aids our bodies in recognising patterns and cues as to when it’s time to sleep. • Regulate your sleep wake cycle by exposure to natural light: Melatonin is a key ingredient in regulating our sleep wake cycle and is controlled by light exposure. Sunlight in the morning helps us wake up, and avoiding unnatural light after the sun has gone down helps our bodies prepare for sleep. • Establish healthy bedtime routines: Help your body associate bed with sleep – not work, emails or watching TV. If you have trouble falling asleep, calm your mind with a quiet, relaxing activity like reading a book or taking a warm bath. • Maintain healthy eating and ensure regular exercise: Avoid caffeine, nicotine, and alcohol close to bedtime. Alcoholic drinks may help you fall asleep easily but cause you to sleep poorly throughout the night. • Ensure that you’re not hungry or too full before going to bed. Have a light protein snack, but avoid over eating just before bedtime. A good balance is required. • Avoid exercising three hours before bedtime. Exercise stimulates your heart rate and metabolism and this could lead to sleep troubles. Exercise in the morning or early afternoon can help you to sleep better at night. • Drink sufficient fluids throughout the day to stay hydrated. This helps avoid bed cramps, which can cause awakenings.

Sustained sleep

Many people experience trouble getting to sleep or staying asleep. Practicing some good relaxation techniques can help, Lehman advises. “Finding a relaxation technique that works for you is paramount. Deep breathing, visualisation and meditation all help to relax muscles, slow our breathing and calm the mind,” she says. “If you are able to maintain a relaxed state; even if not asleep, you will be more refreshed in the morning. Try to make relaxation your aim, rather than necessarily sleep.” Keeping the lights off is also important for a swift return to sleep: "If you wake up in the middle of the night, don’t turn

Hilditch also advocates leaving the bedroom if you are having trouble sleeping. This will help your brain associate your bedroom with sleep and relaxation, not restlessness. It’s also important to understand sleep phases: “Don’t be anxious about returning to sleep, as it will only make things worse,” Hilditch advises. “Try to not to ‘clock-watch’. People become anxious about ‘poor sleep’ when it is in fact normal, for example, to come into a lighter phase of sleep and briefly awaken at night. For the elderly, waking in the middle of the night is not ‘abnormal’."

lf you have tried the tips above and are still struggling to sleep, you may have a sleep disorder that requires professional treatment; particularly if the issue is impacting your everyday life. Deeper health issues like depression, anxiety and/or alcohol or substance abuse are also common sleep inhibitors. If you are concerned, it is best to consult your GP for advice: “Depending on your situation, they can work with you to develop a basic sleep plan tailored to you, or perhaps refer you to a sleep specialist,” Hilditch advises. “Cognitive behavioural therapy (a psychology-based approach) has been shown to be a very effective method to treat many sleep problems. You should also consult your GP if you are a snorer who suffers from sleepiness during the day, as these may be signs of obstructive sleep apnoea. Again, your GP will be able to take you through treatment options suitable to you.”

Trouble sleeping? Chillax Chillax Natural Sleep Support Drink is made from Lactium and Montmorency Tart Cherries – both scientifically proven to be effective, as follows:

Lactium is a unique and

patented protein ingredient derived from milk, which helps to de-stress, relax and calm – preparing one for rest.

Montmorency Cherry Juice

is a natural source of melatonin, which helps one get a better quality, more sustained sleep.

The result: You wake up feeling refreshed and raring to go. Want to try Chillax for yourself?

It's available at good pharmacies and online: shop-vitalitybrands.com 47

My winter wonderland It’s time to ignite your soul with warming winter joy. Sometimes the only way to soothe your cold weather woes is to escape the everyday on a little winter getaway.

VICTORIA

Candlelight Mountain Retreats, Dandenong Ranges Victoria’s Dandenong Ranges is a haven of tranquility and European charm, characterised by mountain ash forests, peaceful gardens and a warming “bed, breakfast and boutique” culture. The region hosts plenty of places to warm your soul – including spas, teahouses, gourmet cafes and charming boutiques. Epitomising all that is beautiful about the Ranges, are the Candlelight Mountain Retreats, located around an hour from Melbourne. The retreats include four self-contained cottages, each with private spas and real log fires. Twilight Cottage, Candlelight Cottage, Cottage in the Forest and The Blackwood are all nestled among the picturesque villages of Mount Dandenong, Olinda and Sassafras.

ESCAPE

VICTORIA

Mt Buller

For many, winter is synony mous with snow. And what better place to enj oy it than Mt Buller? Among Australia’s premier alpine resorts, Mt Buller is located three hours from Melbourne. This winter wonderland ens ures family fun, boasting more lifts, more onmountain beds and more grooming than any oth er resort in Victoria, along with a world-class sno w making system that delivers more snow, mo re often to skiers, snowboarders and tobogg aners. It is also home to exciting eve nts like the Subaru Victorian Interschools Champ ionships, the Bur ton Cattleman’s Rail Jam and the ABOM Mogul Challenge.

N EW SOUT H WA LES Tenter field

erience winter among Tenterfield invites you to exp ks and rivers, historical par l its awe-inspiring nationa s and delicious eateries. sights and museums, winerie bed and breakfast, Base yourself in a romantic stay and wake self-contained cottage or farm ling on your pul ore bef t, up to a glistening fros lore the exp to nies bea and scarves, boots ted in loca is eld terfi Ten ion. reg the charm of und aro , nds the New South Wales tablela three hours from Brisbane.

ADELA IDE HILLS Sticky Rice Cooking School Villas

Stirling, situated only 18km from Adelaide, provides a stunning setting for this unique cooking school, where you learn how to create restaurant quality dishes in hands-on cooking classes with some masters of Asian cuisine. Treat yourself to one of the various gourmet retreat packages and enjoy the luxury of staying at one of the school’s three, award-winning luxury villas. During your stay, visit the local markets with a knowledgeable guide and discover many interesting ingredients. Then come back to cook lunch with a professional chef. From one-night to long-term stays, there is an abundance of things to do in the area. 49

Dad d eserves it Fatherâ&#x20AC;&#x2122;s Day gift guide

dad Show love the day on Sun ber 7 Septem

Treat the special man in your life with a hand-written card that expresses your feelings, some memorable time spent together, and a gift that suits him to a tee this Fatherâ&#x20AC;&#x2122;s Day.

Bundles of love

Got your back

Bindle is an online gift service providing tailored gift packages for every occasion. Bindles are lovingly packaged by hand, using recycled paper stock and bronze foil, tied with string and beautiful tags.

BodyBolster is a practical, multi-use postural tool, great for easing back pain. Dad can use it while seated at his desk, to stretch at the gym, during yoga, or on long, seated journeys.

Great outdoors BlackWolf have taken the best elements of the classic tent and combined them with the iconic Australian swag to create the BlackWolf Bushranger swag. Available in three generous sizes, Bushrangers have doors at the front and side, allowing ample airflow.

Cool it Dads who love camping will love the Fridge-to-go range. The Coolzie Stubby Holder, pictured, keeps drinks cool to the last drop, for up to one hour.

Swing the day away Make dad feel like the king of his domain with the Caterina Luxury Hammock. Designed for all Australian weather conditions, it is built from durable fabric to provide luxury and strength, and has a crossbar to distribute the weight evenly. Available online from Outdoor Living Direct. 50

Love a cuppa

Sweet dreams

Tea drinking may not be the most masculine of pastimes, but the people at She-Tea have addressed this with their He-Tea range. The Top Bloke blend says it all for Father’s Day.

Pillow Poet creates a range of certified organic cotton pillowcases. Designs are printed with water-based inks. There's something to suit every dad, from Pillow Poet's Owl Facts or Parliament Pillowcase, to a sleep inducing Zzzzzzz Pillowcase.

My precious

Mr Brightside

Encircle dad in love, with this sterling silver collection from master jeweller Ramon Berloius’ – inspired by his love of cycling. Handmade in Australia, they are available from Lord Coconut.

Maui Jim Switchbacks allow active dads to switch their lenses for various light conditions during outdoor activities, basically doing the squinting for him.

Rest easy In a range of colours and patterns, Crashmat is the ultimate way for Dad to put up his feet up this Father’s Day. Made from 100 per cent cotton canvas and a PU coating inside, they are perfect for relaxing, inside or out.

DIY dye Creative dads will relish the opportunity to dye their own board shorts. Hunting for George presents the Salt Asylum Kit, which includes cotton board shorts, a series of coloured dyes and instructions.

Big softie

This is a knife

Dad can rest on his laurels this Father’s Day, with this customised cushion from Colour and Spice, which proudly displays the “Best Dad Badge”, along with the giver’s name.

The aptly named Bear Grylls Ultimate Survival Knife is the complete tool for the adventurous dad. The high carbon, stainless steel, 12cm blade is capable of cutting wood for kindling, aiding the construction of a shelter, and many other outdoor pursuits.

To the bottle-o we go The Bicycle Wine Rack from CycleStyle is the perfect way for dad to carry his party wine as he cycles to the event. It’s fashioned from leather and reclaimed brass studs. If dad is more of a beer man, a handmade leather six pack holder is also available.

Music to my ears Spotify gift cards allow digital-savvy dads to top up on tunes. They can then access their playlists via their smart phone whilst working out, or anywhere on the go. Gift cards are available for 1, 3 and 6-month subscriptions. 51

SECTION

oup up SYOUR

FINANCES

As the days get shorter and the temperature gets cooler, our finances seem to move into hibernation mode. Perhaps youâ&#x20AC;&#x2122;ve overspent on a big summer holiday or too many outings, and now your bank account and credit card balances are starting to give you the chills? CPA Nadi Elias is here to help you melt away your financial freeze.

WORK/LIFE

Know where your money is going TIP #1

TIP #5

How many of us actually know where our money goes each month? Do you know where you are spending your money? How much income (after tax) comes into your house each month? What are your biggest expenses and how much money do you have left over at the end of each month?

Do you have dreams of going on a holiday in the short term? Are you considering a large purchase like a car, apartment or house? Begin to plan for these expenses by saving a small amount each month. Work out how much you will need and by when. You now know how much to save each month/week. If you have a budget, you can use this as your road map toward your savings goals.

Simply, you need to work out how much you make each month, after tax (e.g. salary/wages) and deduct the essential payments per month (no, that handbag purchased in April was not an essential). Essentials include rent, car payments, mortgage payments, utilities, food, etc. So, are you saving or losing each month? If you want to delve deeper, there are many easy tools to get you going. A great place to start is the Money Smart Website (moneysmart.gov.au). Use the online calculators to help you form your budget. There are also some fantastic tools to help you get on top of your spending, track your cash flow and set targets.

TIP #2

Collect what’s owed to you

According to the Australian Securities and Investment Commission (ASIC), there is more than $1 Billion of unclaimed money in Australia. Since 2009, over $470 million has been claimed! This money includes lost bank accounts, shares and life insurance policies. You can check out ASIC’s website (moneysmart.gov.au) to see if you have any unclaimed funds.

Plan lan, lan

BONUS TIP

Get a coah!

If all of the above seems too overwhelming, or you need someone to keep you in check, then you’re going to need some accountability. A coach will review your situation, help you set goals, monitor your spending, and provide a solution that won't negate your savings with exorbitant costs. My firm, Equus Partners, has developed a hassle free savings management solution called Cash Flow Coach. Our clients love it. You can check out more information via our YouTube video – search CASH FLOW COACH EQUUS in Google. If you need advice or would like to learn more about developing a personalised plan to soup up your finances, please get in touch with us.

Most people are entitled to a tax refund each year. Why delay the expected? Use the free government service (e-tax) or engage a qualified Registered Tax Agent to lodge your tax return straight after the end of the financial year (June 30). Most refunds are issued in under 14 days. You would be surprised to hear how many of my clients say the same thing each year: "This is going towards my credit card debt". Make sure you put it to good use and avoid the urge to splurge!

TIP #3

Bring it forward

If you usually receive a large tax refund at tax time, perhaps due to negative gearing, rental property losses or an entitlement to large deductions, you should consider lodging an application with the Australian Tax Office to vary the amount of tax your employer withholds from your pay. This simple process effectively brings forward a little bit of your tax refund to each pay packet instead of waiting until the lodgement and assessment of your tax return the following year to get that lump sum. Not many people know about this little gem, but by taking advantage of it, you are significantly improving your cash flow by accessing your refund earlier.

Review your insurance renewal

Nadi Elias is a Melbournebased Certified Practicing Accountant, Registered Tax Agent and Director of Equus Partners Accountants & Advisors in Hawthorn, Victoria. Nadi and his team are passionate about business and wealth creation and are on a mission to create 1 billion dollars of collective wealth for their clients by 2023.

When it comes to renewing your insurance, the easiest thing to do is to continue with your existing insurer. But the smart thing to do is to shop around to save money on premiums and get the best cover. Don't leave it to the last day to renew your insurance – you'll be tempted to stick with your current insurer because it's easier than looking around. Get at least three online quotes, use comparison websites, and look for discounts for paying your premium annually instead of monthly. You can also consider increasing your excess to lower your premium.

Email: nadi@equuspartners.com.au

TIP #4

You would be surprised to learn how much money you are losing each year by not reviewing the amount you pay for things like health insurance, car insurance, and home and contents insurance.

Facebook: Equus Partners Telephone: 03 9005 0167 www.equuspartners.com.au

The information contained in this article is general in nature and is not intended to represent tax or financial advice. As each person’s circumstances are different, independent advice should be obtained prior to any action being implemented.

Have a TRIPLE A s e u l b r e winter Bateh!at!om!the!e !and1!wint!at! work

Winter brings many challenges. The shorter days, cooler weather and burden of colds and flus can all result in a “sheltering” or “defending” type behaviour that manifests itself in many ways – mainly in a lack of motivation. Beat the winter blues with the “Triple A” approach: be Aware, Agile and Active. Vitality Brands HR Manager and Director Ian Jarman explains. 54

WORK/LIFE

ACTIVE Avoid hibernating in winter and keep moving – that includes everything from exercise to socialising. • Get outside into the natural daylight every day and deeply

AWARE Be aware of your surroundings and avoid where possible the following: • Getting cold. Dress warmly and for that particular day. Take note of the weather forecast and dress accordingly. For example: if it’s going to rain, ensure you pack an umbrella, waterproof jacket and wear boots. For an instant surge of warmth during the day, treat yourself to a hot vegetable soup or herbal tea. Keep these at the ready in your office fridge and desk drawer for when you need a pep-up.

inhale the fresh air. Removing yourself from the home or office, where there is recycled, heated air, can give you a boost of energy to help get you through the day. It's also a good way to rest your eyes and the physical activity will encourage blood flow to the brain. • Just because it’s cold and dark in the evenings, does not mean you should slow down. Turn off that TV and begin researching a new activity, holiday or hobby. • Make that call to a couple of friends or to extended family you haven’t seen in a while. Invite them over for a healthy, home cooked meal, swap old stories and laugh out loud. A good giggle does wonders for the soul. • Play music and dance around the house in your PJs – let your inner child shine for a little while and forget your troubles. Remember what it's like to be carefree!

•S itting in dim, cold or damp places. Position yourself in welllit, airy, temperate rooms and spaces. If your desk is situated in an unfortunate position, make an effort to get up and seek natural light and fresh air wherever possible.

• Very importantly, be active about how you relax and sleep – do plenty of it and embrace it – read a book or magazine and go to bed early.

•B eing stuck near people with colds and flus – whether that’s in the office, bus, tram or train. Try walking/riding a bike when you can. And be sure you wash your hands regularly, especially when people around you are unwell.

At work tip: Create daily, short “to-do” lists that

At work tip:

At Vitality Brands, we provide optional flu vaccinations to all staff members, combined with the company policy: “If you are feeling unwell, please stay at home until the contagious phase passes.”

AGILE

can be easily achieved, to help maintain your energy levels and enthusiasm. Have a separate list for work and personal tasks if need be. Ticking off another line on your list will help you stay motivated.

Winter is not an excuse to hide away from the world. Having fun at work and at home, engaging with friends, staying fit and being productive is not a seasonal thing: it should, and can, happen all year round! Just be aware, agile and active!

Be willing to change your habits, adopt some flexibility and go with the flow a little in winter. • Shorter daylight hours quite often mean missing your exercise before or after work. Why not simply change your routine and run, walk or swim indoors, or go to the gym at lunchtime instead? • If you are stuck inside at lunchtime due to inclement weather, make the best use of your time by de-cluttering your desk, reading a book or catching up with co-workers. Just be sure to get away from the screen. • Say yes to new opportunities and ideas, and don’t put them in the “out-of-my-comfort-zone/too hard basket”. Set yourself new challenges to distract yourself from the gloomy day outside.

At work tip: Find an office buddy to help

keep you motivated and encourage each other to take walks at lunchtime, stop over-indulging on comfort food, or work together as a team to share projects and keep each other’s motivation high.

Ian Jarman is HR Manager and a Director at Vitality Brands Worldwide. Ian is qualified as a corporate lawyer and is passionate about incubating talent to achieve full potential (mentoring); caring for staff and encouraging them to achieve wellness through proper work/life balance. Ian also supports social causes at grass roots level, aiming to make a tangible, positive difference in this way.

My Own Business

 mont with Claudia Featherstone Business owner, Scrumpy Bubs

WORK/LIFE

My Own Business is a new Vitality column, designed to inspire all you budding entrepreneurs out there. For our inaugural article, we took a moment with Claudia Featherstone – the business owner of Scrumpy Bubs super absorbent personalised baby bibs.

Tell us a bit about you: Originally from Uruguay, South America, I am a stay at home mum with a beautiful two-year-old daughter named Cecilia, and another one due in July! My professional background is in textiles so I’m usually up for a creative challenge.

Tell us about Scrumpy Bubs: Scrumpy Bubs is an online business that creates custom, made to order, personalised bibs. Unlike most baby bibs, my creations are super thick and absorbent, kind of like a cross between a small towel and a bib in that sense. So you find that you don’t need to change them anywhere near as often as you would with a traditional style bib. I offer a range of fabric styles, all of which have a super cute “preppy” look. Furthermore, I add the baby’s initial on the front of the bib, of which the customer can choose during the check out process. The bibs come in baby and toddler sizes and start from $15.

What inspired the launch of Scrumpy Bubs? They say the best ideas are born out of necessity and that is certainly the case with Scrumpy Bubs! As a first time mum, I couldn’t believe just how messy babies can be! Whether it’s from eating, or the dribbling associated with teething, I seemed to be constantly changing Cecilia’s bibs. So my first priority was to make a bib that would make my own life easier. At that stage I hadn’t even considered making them for anyone else, but everyone kept asking me “Where did you get your baby’s bib from?” So I made a few for friends, then started a Facebook page, then a website, and I have been very busy ever since!

How has the business grown?

Choose something that you would probably do for free if you had to, just because you enjoy it! How do you market your brand? I am lucky in that my husband works in digital marketing so he helped me grow my brand online, virtually overnight. Facebook is probably my best source of new business – home to a huge network of online parents who love sharing the excitement of the newest little member of their family!

What is the best thing about running your business? The most rewarding moment for me is when the mums send me a photo of their baby wearing my bib! It brings a huge smile to my face every time.

What’s next for Scrumpy Bubs? My range has naturally evolved to cater to my clients’ needs. For example, I had a mum who wanted a matching burp cloth to accompany her baby's bib, so I now offer this as an optional extra to all customers. I will continue to develop my range based on the genuine needs of the mums out there.

What advice do you offer others considering launching their own business? Choose something that you would probably do for free if you had to, just because you enjoy it! I love sewing and love making cute baby clothes, so while I do have days when I am little run off my feet, I still love what I do!

My intention was always for my business to be something I could do while raising my kids, so I am careful not to overload myself with work. Through my social media network and the various mothers’ groups I have come to know, I am able to keep a nice work/life balance, which is very important. Occasionally, I will get a nice surprise, like when a mothers’ group placed an order for nine bibs – which made for a busy week!

Wesbite: scrumpybubs.com.au Facebook: facebook.com/ScrumpyBubs

SECTION

HOW DO YOU GROW THEM APPLES? Nothing says pure, domestic bliss like growing your own apples. Chris Faram shares her best techniques and a special recipe.

TRY IT

Australians consume around 200 million kilos of apples a year! This may be easier than it seems, considering apples are so versatile. What’s your favourite way to enjoy an apple? Munched and crunched raw, juiced and drunk as is, blended into a smoothie, baked, stewed or pureed into delicious dessert, or dried and eaten as a power snack? Or perhaps, you like the sweet, fermented juice – apple cider? No matter how you prefer your apples, stop buying them and grow your own. It’s easy! And apple trees bring so much beauty to your garden when they blossom in spring. There’s an apple tree to suit every garden. While full-sized apple trees grow over six metres tall, there are still smaller varieties to choose from for gardens with limited space: Multi-grafted apple trees (2-3 scrumptious apple varieties grafted on the one rootstock); “Totem pole” apple trees (a variety called Ballerina, distributed by Flemings Nurseries) grow only 3-4 metres high and only 40cm wide. “Dwarf” apple trees (varieties grafted on a dwarf rootstock) produce full size fruit on tree only 2-4 metres tall.

growing tips Climate: Apple trees prefer cool climates, but certain varieties have been bred to suit warmer regions. Anywhere from Tassie to cooler, elevated inland areas of Sydney and the New South Wales South Coast are suitable.

Position: Best in full sun (5-6 hours of sunshine), apples can be grown as free standing trees, or as espaliered shapes against walls and fences. They are great in large pots. Soil: Apple trees grow best in rich, free-draining soil. If planting in pots, use a premium potting mix.

Planting: Winter is ideal for planting bare-rooted

apple trees. Prune back the bare stems (cut back 50 per cent of growth) in an even manner with clean secateurs. Container grown trees won’t need this pruning before planting. Dig a hole the size of the root system, loosen up the soil well. Don’t add any fertiliser at stage. Water-in well, then water once a week until summer.

Feeding and watering: Feed plants in spring and summer with manures, compost or applications of fruit tree fertilisers. Little to no additional water is required in autumn and winter months, but as the fruit forms through spring and summer, water between rainy periods. Potted trees must not be allowed to dry out. Mulch and water them well during hot, summer weather.

Shirley's Baked Apples

Pruning: Totem pole apples don’t need pruning, but the others will benefit from being pruned into a vase shape to allow more light into the centre of the tree, increasing yield.

This recipe is a blast from the past. My dear Mother was a wonderful cook. She adored cooking for the family, and this stunning dessert went down a treat!

you’d like to grow: Jonathan, Granny Smith, Golden Delicious, Red Delicious, Fuji, Pink Lady, Snow Apple, Dwarf Cox’s Orange Pippin, Cripps Pink, Rome Beauty, Wild Granny, Gravenstein, the list goes on!

Ingredients 6 apples (granny Smith or Golden Delicious) picked from your tree! ½ cup of sultanas or currants 2 tablespoons dark brown sugar ½ teaspoon cinnamon ½ teaspoon cloves 80g butter 2 teaspoon Demerara sugar

Method Turn oven to 180° C Score around the circumference of each apple with sharp knife. Push an apple corer into each apple, removing the centre. Mix sultanas/currants, cinnamon, cloves and dark brown sugar together. Pop apples into a snug fitting baking dish (they will shrink slightly upon cooking). Push equal amounts of mixture into the apples. Add a blob of butter to the top of each one, and then sprinkle the demerara sugar over the top. Bake for 20 minutes, or until the apples are cooked through. Serve with cream. Seriously yummy!

get started: Now’s the time to select the variety

Adam's Apple The beauty and mythology of apples inspired my sister, Sandie Wright, to create this spectacular mosaic apple. I wanted to share it here, to enthuse you to grow your own apples at home.

Chris Faram is a passionate grower of organic food at home. Her business, Perfectly Good Food At Home, aims to inspire others to grow their own food. Contact Chris: perfectlygoodfoodathome @gmail.com, or Facebook: Perfectly Good Food At Home

Knitting therapy

TRY IT

Striped scarf

Beanie in rib and cables

MEASUREMENTS

Width (relaxed) 18cm Length (approx) 220cm

To Fit Head:

MATERIALS Cleckheaton Country 8 Ply 50g balls Main Colour (M – 2313 Dijon) 5

56 cm

MATERIALS Cleckheaton Country Wide 50g balls Quantity (colour 0004 Mustard)

2nd Contrast (C2 – 2256 Beige) 3

One set of 7.00mm double-pointed knitting needles or size needed to give correct tension; a cable needle; wool needle for sewing in ends.

3rd Contrast (C3 – 2308 Mallard) 2

TENSION

4th Contrast (C4 – 2190 Lavender) 2

16 sts and 20 rows to 10cm over patt (slightly stretched), using 7.00mm needles.

1st Contrast (C1 – 2181 Dark Violet) 3

One pair 4.00mm knitting needles or size needed to give correct tension. Wool needle for sewing in ends.

TENSION 55 sts and 30 rows to 10cm over 4 x 4 rib relaxed, using 4.00mm needles.

ABBREVIATIONS approx = approximately; cm = centimetres; K = knit; P = purl; patt = pattern; rep = repeat; sts = stitches.

SCARF Using 4.00mm needles and M, cast on 100 sts. 1st row – K4, * P4, K4, rep from * to end. 2nd row – P4, * K4, P4, rep from * to end. Last 2 rows form rib. Continue in rib, work a further 16 rows. Using C1, work 18 rows. Using M, work 18 rows Using C1, work 6 rows. Using C4, work 6 rows.

ABBREVIATIONS beg = begin, beginning; cm = centimetres; cont = continue; inc = increase; K = knit; P= purl; patt = pattern; psso = pass slipped stitch over; rem = remaining; rep = repeat; sl = slip; sts = stitches; tog = together.

SPECIAL ABBREVIATIONS C4B = Slip next 2 sts onto a cable needle and leave at back of work, K2, then K2 from cable needle.

BEANIE Using set of 7.00mm double-pointed needles, cast on 72 sts and divide evenly between 3 needles. Join to work in rounds, taking care not to twist cast-on edge. 1st round – * K1, P1, rep from * to end. Rep last round 6 times. 8th round – Rib 4, * inc in next st, rib 7, rep from * to last 4 sts, inc in next st, rib 3 … 81 sts.

Beg Pattern: 1st round – * K1, P2, K4, P2, rep from * to end. 2nd round – As 1st round. 3rd round – * K1, P2, C4B, P2, rep from * to end.

Rep last 12 rows twice.

4th round – As 1st round.

Using M, work 18 rows.

Last 4 rounds form patt.

Using C2, work 10 rows.

Cont in patt until work measures 16cm from beg, ending with a 1st round.

Using C3, work 10 rows.

Shape Crown:

Rep last 20 rows twice.

1st round – * K1, P2tog, K4, P2, rep from * to end … 72 sts.

Using C2, work 10 rows.

2nd round – * K1, P1, C4B, P2tog, rep from * to end … 63 sts.

Last 178 rows form stripe patt for remainder.

3rd round – * K1, P1, K1, K2tog, K1, P1, rep from * to end … 54 sts.

Continue in stripe patt until Scarf measures approx 220cm from beginning, ending with any complete stripe.

4th round – * K1, P1, sl 1, K1, psso, K1, P1, rep from * to end … 45 sts.

Using same colour, cast off loosely in rib.

5th round – * K1, P1, K2tog, P1, rep from * to end … 36 sts.

TO MAKE UP

6th round – * K1, K2tog, P1, rep from * to end … 27 sts.

Do not press. Sew in ends.

7th round – * K1, K2tog, rep from * to end … 18 sts. 8th round – * K2tog, rep from * to end … 9 sts. Break off yarn, thread end through rem sts, tightly draw up and fasten off securely.

TO MAKE UP Do not press. Sew in ends.

Trouble Sleeping?

NEW

Natural Sleep Support Drink FIND OUT MORE /chillaxnaturalsleepdrink

800ml serve = Ten good nights' sleep.

90ml serve = One good night's sleep.

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, weâ&#x20AC;&#x2122;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 31/08/14

SECTION

integrity team play Vitality Brands Worldwide is an Australian owned company dedicated to developing â&#x20AC;&#x153;wellnessâ&#x20AC;? 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 64