Vitality Magazine – Autumn 2015

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Autumn

2015

Prepare your skin for winter

Easter high tea HOW TO BE A HEALTH HERO Well Naturally RAISES THE BAR WITH

NEW RANGE

Queen for a iradtioayn Mother’s Day insp

• •

HEALTHY LIFESTYLE DISHES HERB GROWING GUIDE

Family Share Blocks

Available NOW in

açai • mint crisp • rich dark

creamy milk • fruit & nut

Visit our website:

wellnaturally.com.au

Well.Naturally.Products

Insta

#wellnaturally

Seasons change Pre pa re yo ur sk wint e r. Pag in for e 40

Vitality Brands is based in Melbourne, so of course, this is my hometown.

I love living in this city, particularly in autumn.

And despite the mild sense of melancholy that creeps in as the days drive deeper into April and May, there is no denying the opportunity and hope that a new season – or change – brings.

It’s not just because my beloved AFL team, the Mighty Fighting Hawks, kick off another exciting premiership season in April.

hy? healt e t oc ola 16 Is c h Page

Be a health he ro.

Page 36

Publisher: Vitality Brands Worldwide Managing Director: James Wright Editor: Bianca Mangion Art Direction and Design: Monique Genio and Olga Neofotistos Contributors, we’d love to hear from you.

Please email info@vitalitybrands.com for more information on contributing to Vitality Magazine.

Vitality Brands Worldwide Level 2, 415 Riversdale Road Hawthorn East Victoria 3123 Phone: 03 9861 7000 Copyright: All material in Vitality Magazine is copyright and no part may be reproduced or copied 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.

This issue of Vitality magazine will inspire you to make those healthy changes that have a real, positive impact. From enjoying a healthier Easter, to adopting some new eating habits; from giving yourself a makeover, to making informed changes to your skin care routine.

It’s because there’s something so uniquely beautiful about autumn – and the dramatic transformation it takes us on: from warm, balmy days, to cooler, crisper conditions.

There are more distinct changes that herald the arrival of autumn.

It’s when the leaves on the trees begin to change colour in one last, dazzling display. They make those tree lined streets bright, intense and beautiful, as if nature is trying to fill me with colour, just so I can store it all up before winter turns everything monotone.

When a cooler southerly breeze replaces summer’s northerly winds, and daylight becomes somehow clearer after the summer’s haze.

When the sky is a more vivid azure, complementing the crisp, refreshing air – just like the late summer-ripened apples you find in the green grocer.

Above all, this issue is intended to help you see the positivity in transition, and embrace all the joy that autumn can bring.

Here are some fun autumn facts to get you started:

•P eople born in autumn statistically live longer.

•R esearchers have found that during the cooler months of autumn, men are more likely to cozy up with their sweethearts and watch romantic comedies.

•A ccording to seasonal patterns of relationships in Facebook profiles, autumn is the time when more singles change their status to “In a relationship” or “engaged” than at any other time of the year. (By the way, more breakups occur during the summer time.)

I also get more reflective in autumn.

Is it because autumn’s arrival means that the summer, my favourite season, has passed, and winter is just around the corner?

Is it because daylight savings concludes, making the days suddenly

shorter, and the nights longer?

•A ccording to superstition, catching leaves in autumn brings good luck.

Every leaf means a lucky month the following year.

Happy autumn!

Is it because people swap their bright, light, summer threads for darker, heavier attire? (This is especially true in Melbourne, a city notorious for its black-clad citizens.)

Autumn is about change and transition, and I, like many others I know, can sometimes be resistant to change. But I must remind myself that change brings growth.

James Wright Managing Director Vitality Brands Worldwide

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Autumn embrace What an awe-inspiring time of year! Over autumn, the atmosphere creeps into crisp – contrasted with the warming tones of autumn leaves and welcome afternoon sunshine.

The world urges us to put hibernation on hold; after all, there is so much excitement to enjoy outdoors. Festivals, fares and fun are the call of the season. Simply take your pick.

Easter time sees us hunting around the garden for chocolaty treats, creating happy moments with family and friends. It’s also a great time to sneak away for a quaint country break, or camp beneath the stars.

Mum gets to be queen for a day in May – with warming hugs and kisses making autumn oh-so sweet.

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Ardour for autumn

DOMESTIC DOMINANCE NATURE AT ITS FINEST Nature puts on a beautiful show in autumn – with colours of caramel, honey, red and amber all glowing through dappled sunshine. The weather is mild, the days still sunny. It’s the perfect time to strap on your boosts, slip on a scarf and get outside to really appreciate the beauty of your surroundings. If you really want to see an awe-inspiring autumn show, head out for a long, winding road trip to your favourite leafy, country destination. And with the Easter long weekend providing a great opportunity to take a holiday, why not book a cosy B&B for two, or get adventurous and take the family on a camping expedition. What a wonderful time to get back to nature.

FESTIVAL FUN Autumn hosts a wonderful array of public events – everything from major international festivals to community fairs; comedy festivals to food and wine shows, fashion festivals to royal shows, there is something exciting and entertaining for everyone to enjoy.

Visit the relevant event websites and earmark a few that appeal to you, your friends and family. Be sure to get involved in all the fun of the fairs.

66

As the weather grows cooler and the days get shorter, we’re more inclined to stay inside and bask in the comforts of home. Instead of simply screen-watching, try taking the time to really improve on your domestic skill set.

Accelerate your cooking skills by spending more time practicing new techniques in the kitchen. Try some new dishes that you once considered daunting, sharpen your basic techniques, or try your hand at a new cuisine.

You can also grow your gardening ability. Try planting some winter veggies such as broccoli, carrots, potatoes and lettuce. Or, if you’re just beginning, create an edible herb garden and use the freshly picked leaves in your cooking.

For those who love to get crafty, try sewing your own garment or knitting a scarf or beanie for winter. Take your skills to the next level by trying something that’s just a step out of your comfort zone – you may surprise yourself.`

AUTUMN FEATURE

Healthier, happier Easter Easter Sunday April 5

FILL UP ON HEALTHY FOODS Instead of treating yourself to one too many hot cross buns this Easter, save room in your stomach for high-protein Easter fare. Have a delicious cooked breakfast starring poached eggs, spinach, tomato, avocado and wholegrain toast.

EASTER IS ALREADY SWEET ENOUGH Easter just wouldn’t be the same without all that delicious chocolate to nibble on, so don't deprive yourself of a treat.

To keep your bunny booty looking lean however, try chocolate without the added sugar. Well Naturally No Sugar Added Chocolate comes in Milk and Dark varieties in a rainbow of delectable flavours like Mint Chip Milk Chocolate and Valencia Orange Dark Chocolate. Treat yourself to a 45g bar, and indulge the family in a 90g Share Block. Well Naturally Chocolate is sweetened naturally with plant-based sweetener, stevia.

It’s great for those on low carb diets, those watching their weight, and diabetics.

You can also make your own Easter eggs using Well Naturally Chocolate Melts – made with 70% cocoa dark chocolate and also sweetened naturally with stevia. Melts perform just like regular cooking chocolate – and are great when making Easter eggs, as well as all of your favourite chocolate recipes. They are just healthier than regular cooking chocolate, thanks to their lack of sugar.

At lunch, select skinless roast chicken, lean lamb, low GI roast veggies and super salads. You’ll still feel like you’re enjoying Easter and joining-in on the day, just with healthy, filling foods that impart many more nutrients and don’t leave you hungry for more.

CLEAR IT Spend a little time over the Easter break clearing any mess at home. Cluttered cupboards, unruly wardrobes of unworn clothing, shabby garden sheds, over-grown greenery, junk-filled rooms, and overflowing freezers – they all contribute to a cluttered mind. Take a day or so to get your haven in order and see how much better it makes you feel once it’s all done. The same can be applied to Easter leftovers. Don’t let them linger in your fridge or pantry for longer than they need to. Share them with friends and family to prevent the temptation to binge.

REVIVE YOUR SPIRIT The Easter break is a wondrous, four-day weekend. Whether you use the time to go on holiday, or just stay home and relax, be sure to focus on reviving your energy levels by giving your mind and body a break. Take the time to go for long walks, bike rides and hikes; meditate, read a book, play games with the family, or immerse yourself in a new hobby or fitness activity. Whatever suits you, be sure to have some downtime this Easter holiday.

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Make Mother’s Day Sunday May 10

FEAST FIT FOR A QUEEN Mums are always busy making meals for the family.

On Mother’s Day, keep mum out of the kitchen and invite her to a specially prepared lunch featuring all of her favourite foods. Make sure the table is beautifully set with flowers, nice dinnerware and a pretty tablecloth. And focus on making the meal a little healthier. Gather the family, get everyone to dress up a little, and seat mum at the head of the table – ensuring she feels like a queen for a day.

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WHISK HER AWAY A little weekend escape – think cosy cabin in the countryside – is a wonderful way to treat mum on her special day. Complete the weekend with healthy treats, a little red wine, her favourite movies, and a booking at a local day spa. You’ll be mum’s favourite for sure.

AUTUMN FEATURE

RUN FOR A CAUSE The Mother’s Day Classic has taken place each Mother’s Day since 1998 and today attracts over 135,000 Australians. Grab mum, her friends and other family members, and partake in this early morning fun run to raise money for breast cancer prevention.

Events take place in major cities throughout Australia.

BOX OF GOODIES Which mum doesn’t love to be pampered? Present yours with a gift box containing all of the things she needs to really indulge: a pair of fluffy slippers and a fragrant heat pack, a lovely Cancer Council lipstick, a home made chocolate treat made using Well Naturally Melts, a nutrient rich face mask such as Derma e Hydrating Mask, a luxurious scented candle, her favourite magazine, and so forth. Wrap it all up with soft tissue paper and silky ribbon and present to mum. Pure delight.

EXPRESS YOUR LOVE Melt mum’s heart this Mother’s Day by taking the time to prepare a sentimental gift for her. This could be a photo book or canvas displaying cherished family memories, a poem you’ve written all about her, a speech or card that expresses your favourite moments with mum and exactly why you love her, a piece of personalised jewellery, a hand-crafted gift or whatever your mum would appreciate the most.

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IN SEASON

The latest in autumn health,

happiness and

Smart swaps SWAP: A latté or cappuccino for green tea.

You’ll save on the calories of the sugar and milk, whilst getting antioxidant benefits and the little boost you need.

Sw ap wi th th is

SWAP: Regular Easter eggs for ones

you’ve made yourself using Well Naturally Melts. The latter is sweetened naturally with stevia, not sugar, so you save on the excess calories and the associated risks of excess sugar consumption.

SWAP: Regular cereal with a medley of

natural grains, seeds and nuts, served with natural yoghurt and a little fruit. You’ll skip the sugar from the cereal, and take in many tummy-filling ingredients that also significantly increase your nutrient levels.

M ak e t he se he alt hi e r

More than half of the participants slept close to a small screen, and three out of four children slept in the same room as a TV.

Set them to sleep mode Scan the room at any family-friendly restaurant, and you’ll likely notice multiple children, oblivious to their surroundings, glued to a smart phone or tablet. It’s not hard to imagine that these children find it hard to part with their beloved screens when bedtime rolls around.

Parents who allow their children to remain connected when it’s time to sleep, however, could risk greater problems than just distraction.

A recent study from the University of California has shown children who went to bed with a “small screen” present in their bedroom slept much less throughout the week, when compared with children who did not have these devices in their bedroom.

The study, involving over 2,000 year four and seven students, highlighted the many benefits of sleep on children’s wellbeing.

Children who sleep well generally perform better in school, have improved psychological and social wellbeing, and are less likely to be obese or partake in risky behaviour such as smoking and drinking, argued Jennifer Falbe, the study’s head author and public health researcher.

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The study found that children who slept close to a small screen reported getting 21 fewer minutes of sleep per weeknight compared to children without small screens in their rooms. Children who slept near a small screen also reported feeling as though they hadn’t had enough sleep.

Children with televisions in their bedrooms reported getting 18 fewer minutes of sleep.

Less sleep could be attributed to disturbances from text messages or children using the devices when they should be asleep.

Whilst admitting that more research was needed to understand the impacts of screens on sleep, Falbe advised parents to keep media technology out of the bedroom completely. " Considering the overall evidence on screens and health, it’s recommended that parents keep screen media out of their child’s bedroom, limit total screen time and set a curfew for these devices,” says Falbe.

Set realistic but firm rules.

For example, make sure electronic devices are off at least one hour before bedtime.

Seasonal star: Apples It’s perfectly simple: a crisp, crunchy apple. The most classic of all fruits, apples are also very versatile – perfect in everything from lunchboxes to dinner party desserts.

They also live up to their reputation for helping to “keep the doctor away”.

Nutrition

Apples are high in polyphenol antioxidants and actually offer greater antioxidant capacity than most fruits, including oranges and blueberries.

Apples are also high in fibre – they generally boast higher fibre content per serve than many popular breakfast cereals.

Apples have a low GI of 38, helping to keep you feeling fuller for longer.

They also contain potassium, vitamin c, calcium, zinc and b vitamins, and are free from fat, cholesterol and salt.

Selection

A generous selection of apple varieties is on offer, including: royal gala, golden delicious, red delicious, Fuji, pink lady, granny smith and eve.

Each has its own unique flavour, texture and suitability in certain culinary uses.

When selecting apples, ensure their skin is bright and relatively blemish or bruise-free. They should smell fresh and fruity.

Store your apples in the fridge for maximum freshness.

Try them

• In classic baking recipes such as muffins, pies and crumbles.

Delicious on a cool autumn day! Substitute the sugar in these recipes with a stevia-based alternative for a healthier treat.

• Sprinkled with cinnamon and lightly grilled, for a warming after-dinner snack or to use in muesli.

• To add sweet bite to salads like Waldorf, coleslaw, and fennel and bean salad.

◄A pple crumble deliciousness.

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IN SEASON

Beauty spot: How can plant stem cells help repair your skin?

Stem cells can be thought of as the multipurpose cell. Rather than having a specific purpose, they have the ability to develop into various types of cells, and can also help repair and replace damaged cells by dividing almost limitlessly.

Would you like to try plant stem cells in your skin care? MyChelle Dermaceuticals utilises plant stem cells from botanic extracts including apple, edelweiss, buddleja, gotu kola, orange and gardenia.

Each is used in specific formulations throughout the range, to address the needs of specific skin types. mychelle.com.au

Researchers have begun looking to plants as a source of stem cells due to their innate resilience, and ability to preserve life against the elements. Plant stem cells work to initiate continuous and repetitive formation of new structures such as leaves and flowers, and ultimately preserve a plant’s vitality.

Plant stem cells have a similar molecular structure to skin cells, meaning they seamlessly sink into the dermal layer when applied to the skin. Whilst merging, plant stem cells can detect the damaged cells they need to “fix.”

Through their ability to divide endlessly, they can help replace damaged cells with healthy new cells – helping to reverse skin damage such as wrinkles, scarring and sunspots.

Conversely, when damaged skin cells lack this nourishment, the damaged cells will continue to regenerate, meaning the skin damage will remain for longer.

Try this: Stay calm It’s easy to slip into a red-faced rage every now and then – even if it’s only internal. Stress can impact our health, relationships, and general sense of wellbeing. How can you cope with it? Reminding yourself to remain resilient, voice your concerns and take time out at the end of a stressful day, week or month, are all good coping mechanisms. You could also try adopting a “stress-less” mindset – telling yourself in advance that you will not fuss over silly things – like petty comments from a co-worker, or an inconsiderate motorist. Does it really matter? Is it worth raising your heart rate over? Probably not!

Try this: Save time on your beauty routine A busy schedule should not mean your skin is neglected.

There are a few tips and tricks to ensure you can still give your skin all the attention and love it deserves.

• Multiple benefits. A product that can nourish, protect and beautify your skin, such as the range of Cancer Council cosmetics, will save you time and keep your skin looking and feeling its best. Cancer Council cosmetics range includes BB Crèmes, Lipsticks and Foundations – each with nourishing ingredients and SPF 30.

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•M ultitask it. Products that you can use whilst having a shower – such as body and face exfoliators – are real assets in the race to save time. Derma e Microdermabrasion Scrub is a super-effective exfoliator made with Dead Sea salt that can be used in the shower to reveal beautiful, radiant-looking skin.

Because girlfriends share the good things in life.

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Our experts scoured the world for the most potent natural ingredients and put them to work in our skin-saving formulas that calm, nourish, treat and love your skin to its most beautiful.

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IN SEASON

To do list: 10 ways to change the way you eat Have you ever uttered the words… “Nothing ever works”, “I’ve tried every diet there is”, “I’ve given up on diets”? Well maybe it’s time to stop beating ourselves up, restricting, fearing, counting and actually do something that works? Leanne Cooper shares her 10 simple tips to set you on the path of healthy and enjoyable eating.

1. Stop dieting Because 95 per cent of diets don’t work! If you have ever found a five percenter, then ignore this, but I am going to take a punt that you haven’t – not one that has worked permanently, or else you probably wouldn’t be reading this now.

Move the unhealthy options away from your desk, to the back of the pantry, and put them in hard to access containers.

This will remove the temptation to eat too much.

6: Include protein

2: Don’t restrict intake by more than 20 per cent

Protein is the satiety nutrient, and not eating enough of it can see us eating far more than we need.

When we over restrict our eating, we can deplete our resources and feel deprived, making it harder to stay on track.

7: Dish up and sit down

3: Downsize your plate Plate sizes have grown substantially over the last 100 years.

Research shows using a smaller plate is one of the most effective methods for portion control. A small plate looks full, helping you avoid feelings of deprivation.

4: Don’t fall victim to hunger Because hunger isn’t our friend, we can often be driven to make poor choices when we’re hungry. Small, nutritious snacks between meals, as well as eating enough protein, are ways to keep hunger at bay.

5: De-convenience your environment

When eating, avoid having platters of food on your table in front of you; they tend to beg us to eat them. Simply eat what’s on your plate and that is all.

8: Wait 20 minutes Before you go in for a second helping or top up, remember that it takes 20 minutes for your brain signals of fullness to switch on after a meal. Drink water or busy yourself with cleaning up in this time.

9: Start last and finish last Chewing your food slowly and adequately leads to eating more realistic portions. Avoid wolfing down your meal, as eating fast tends to mean eating more!

10: Ask yourself if you’re hungry Most of us eat with our eyes and emotions; few of us check how hungry we are and how much we should eat. If it’s there, we’ll eat it, hungry or not. Reconnect to hunger and satiety signals and only eat when your body actually needs food.

This information has been provided by Leanne Cooper Director of Cadence Health and Food Coaching Courses.

Leanne is a registered nutritionist, mother of two very active boys and author of Change the Way You Eat; The psychology of food (Exisle Publishing 2014).

Grab your copy at all good bookstores or online. changethewayyoueat.com.au cadencehealth.com.au

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Happy Easter from Well Naturally.

Better-for-you Easter delights come in a variety of delicious flavours, naturally sweetened with stevia, not sugar.

Well Naturally 速 is available in the health section at Woolworths, Coles, Target, Terry White, independent supermarkets and selected pharmacies nationwide.

Visit our website for FREE Easter recipes:

wellnaturally.com.au/recipes Well.Naturally.Products

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#wellnaturally 15

HEALTHY KITCHEN

Is chocolate healthy?

Are there health benefits in that block of chocolate?

Food scientist Wladimir Budnik argues yes – just as long as it’s not laden with added sugar.

How can we enjoy the goodness of chocolate that’s actually better for us?

16 16

HEALTHY KITCHEN

Most people know that fruit and vegetables are good for us. Nutritionists widely endorse and support the need to eat at least five portions of fruit and vegetables each day.

One of the reasons fruit and vegetables is good for us, is because they are a rich in natural sources of phytonutrients (good-for-you chemicals naturally found in plants) commonly referred to as antioxidants.

Natural antioxidants are present in a variety of plant-based foods. They help defend bodily tissue from harm caused by “free radicals” which are unstable chemical compounds produced in our body.

A poor diet, environmental air pollution, UV light from the sun and stress are just some of potential triggers for the formation of free radicals that can attack our body’s natural defences.

This can manifest itself in illness and ageing.

What may come as a surprise for some, is that cocoa beans, the seeds from the cocoa pod fruit of the tropical cacao tree (Theobroma Cacao), are especially high in natural antioxidants.

The natural antioxidants found in abundance in cocoa beans, and in the high cocoa (i.e. 70 per cent) dark chocolate made from them, are part of a group of compounds that researchers and food scientists call flavanols. Flavanols are very special.

As well as their antioxidant capacity, they have other amazing benefits that can potentially help keep us healthy.

To quote from a recent recently published article; "The meteoric emergence of cocoa flavanols as the new ‘super ingredient’ continues, with many new scientific publications focused on the potential health effects of these special compounds."(1)

Do it in the dark As previously discussed, dark chocolate contains a range of compounds called flavanols, which have been shown to have powerful antioxidant and anti-inflammatory properties, are thought to improve cardiovascular health and a variety of other health concerns. In fact, 100g of 70 per cent cocoa dark chocolate has far more natural antioxidants than a glass of red wine. That’s the good news!

As a result, WHO has recommended that the maximum amount of added sugar consumed daily should be capped at five teaspoons.

Knowing this, one can imagine how the health benefits of cocoa flavanols found in chocolate could be undone by the high level of added sugar in regular dark chocolate. However not all is lost, because there’s more good news.

The better for you solution Well Naturally has developed a range of No Sugar Added Chocolate aimed at consumers who are concerned about their sugar intake.

Well Naturally No Sugar Added Dark Chocolate contains 70 per cent cocoa and almost no sugar (less than 1 per cent) which is naturally occurring in the ingredients. So you can enjoy all the benefits of cocoa flavanols without the ample downsides of excess sugar consumption.

For fans of milk chocolate, Well Naturally also has a range of No Sugar Added Milk Chocolate that contains only 9 per cent sugar, by virtue of the natural lactose present in the milk ingredient used in our milk chocolate recipe.

Regular milk chocolate contains around 50 per cent added sugar – that’s 10 teaspoons of sugar per 100g (or double the WHO recommended daily intake of sugar!).

All Well Naturally Chocolate is naturally sweetened with Stevia, a plant based sweetener that imparts a pleasant, sweet taste without the extra calories and negative health outcomes associated with excess sugar consumption.

Eat healthy and have a Happy Easter!

Well Naturally Chocolate now available in

The bad news is that a regular 100g block of dark chocolate also contains around 30 per cent added sugar. That’s equivalent to 6 teaspoons of added sugar per 100g block.

According to the World Health Organisation (WHO), there is strong evidence that there is a worldwide obesity epidemic, leading to an ever increasing number of people with type 2 diabetes and heart disease, and that this can be directly attributed to the overconsumption of added sugar in our diet.

in the gluten free and confectionery section.

Wladimir Budnik is a food scientist who heads the Education Department at Vitality Brands.

His current role is the latest in his 50-year career, which has included key management roles in three of the world’s leading food manufacturing companies. Wladimir holds a Bachelor of Science Degree and a Masters of Business Administration.

He is a scientific expert on diet, nutrition and skin care.

1. Healthy Chocolate? The growing evidence for cocoa flavanols.

25th June 2013, Confectionary News.com, Nathan Grey.

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Easter high tea Easter is the perfect occasion to host a fancy high tea.

Indulge your dearest friends with a feast of home made chocolate delights, made with Well Naturally Chocolate.

Recipes by nutritionist Hayley Cavicchiolo.

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HEALTHY KITCHEN

Reader’s

Recipe

RICH CHOCOLATE CAKE

CHOC-ZUCCHINI MUFFINS

The beauty of this cake is that you only need a small slice to feel like you've had a wonderful chocolate hit. Pairing it with coconut cream is a dreamy way to cut through the richness.

Not too sweet, these delicious little muffins are the perfect alternative to regular chocolate muffins, with the hidden goodness of zucchini. They're a great way to increase the kids' veggie intake.

Gluten free | Dairy free | Refined sugar free

Refined Sugar Free

Makes one 5" round cake

Makes 24 muffins

Ingredients 2 tablespoons coconut oil 1 teaspoon vanilla extract ½ cup Well Naturally Melts ½ cup canned, unsalted, cooked black beans, rinsed and drained ½ cup raw cashews, soaked in hot water for 15 minutes, rinsed and drained ¾ cup water (plus extra if mixture is too dry/thick) 3 tablespoons raw honey or rice malt syrup (or 3 tablespoons of Natvia) 3 heaped tablespoons dark cacao or cocoa powder 4 tablespoons coconut flour 2 teaspoons baking powder Method Preheat oven to 160˚C. Lightly grease the base and sides of one 5-6" round spring form cake tin and dust with 1 tablespoon of cocoa powder.

Combine and gently heat coconut oil and Melts until just softened.

Transfer chocolate mixture (it should not be hot) to a high-powered blender and add remaining ingredients, except for baking powder, to blender.

Blend on medium-high until smooth and creamy.

Add baking powder and blend on low speed 5-10 seconds or until just incorporated.

Pour mixture into prepared tin and bake for 35-40 minutes, or until skewer comes out clean.

Remove cake from oven and once cooled slightly, transfer to refrigerator to chill for 4-6 hours.

Run a knife around edge of cake before removing from the pan.

Serve chilled with a dollop of whipped coconut cream, fresh berries and grated Well Naturally Chocolate.

Note: This cake is best kept refrigerated and served chilled.

Ingredients 2 cups shredded zucchini 3 eggs ¼ cup stevia ¼ cup honey ¾ cup plain Greek yogurt 2 teaspoons vanilla extract 2 cups whole wheat flour or plain flour ²⁄3 cup unsweetened cocoa powder 1 teaspoon baking soda ½ teaspoon baking powder 1 teaspoon sea salt ½ cup Well Naturally Melts

Method Preheat oven to 170°C In a large bowl, mix together shredded zucchini, eggs, stevia, honey, yogurt and vanilla; set aside.

In a separate bowl, mix whole wheat flour, cocoa powder, baking soda, baking powder and salt. Add dry ingredients to the wet ingredients and mix until just combined. Gently fold in Melts.

Spoon mixture into 24 prepared muffin cups, about ¾ full, and bake for about 25 minutes or until a skewer inserted comes out clean.

Those curious little hands are so eager to help, especially when chocolate is involved!

Max loves helping mummy in the kitchen.

Recipe by Michelle Elias.

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HEALTHY KITCHEN

CHOCOLATE FRUIT AND NUT CLUSTERS

CHOC COATED PEANUT BUTTER TRUFFLES

Perfect with a cup of tea and conversation, these mouth-watering clusters are a dazzling medley of nuts and chocolate that will leave you wanting more. They also make a delightful Easter gift.

Rich, soft and melt-in-your-mouth delightful, these little balls of happiness make high tea a happier affair. Not only do they taste divine, they also pack a neat little protein punch.

Dairy free | Gluten free

Gluten free | Grain free | Dairy free | No added sugar

Makes 20 Ingredients 3 cups dried fruit/seed/nut mix (make your own or buy a pre-made mix) ¹/³ cup honey or rice malt syrup ½ teaspoon sea salt (if your mix has salt, don’t add additional) 1 teaspoon cinnamon ½ cup Well Naturally Melts 1 teaspoon coconut oil Method Preheat oven to 180°C and line a tray with baking paper. In a large bowl, combine all ingredients except Melts and coconut oil and stir to combine.

Pour the mixture onto the prepared baking tray, spreading it out so it's about 1cm thick.

Try to keep the mixture away from the edges, as the honey will cause it to spread.

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Bake for approximately 20 minutes (making sure not to burn), remove and let cool completely before transferring to a wire rack.

Once it's completely cool and hardened, break the slab into clusters.

Melt the chocolate melts as per package instructions and add coconut oil, stirring until smooth.

Dip the bottom of each cluster in the melted chocolate, pressing down so that the chocolate comes up the sides.

Set chocolate-dipped clusters on a tray lined with baking paper and once all clusters are dipped, put them in the fridge for 20 minutes to set the chocolate.

Store in an airtight container, in a cool place.

Makes 20 Ingredients for the peanut butter caramel 8-10 soft, pitted, medjool dates 1 cup smooth, natural peanut butter or other nut butter if you prefer ¹/³ cup coconut flour 1 tablespoon chia seeds (optional) A pinch of sea salt Ingredients for the chocolate coating 1 200g pack Well Naturally Melts 1 teaspoon coconut oil, melted

Hayley uses Well Naturally Melts in her chocolate recipes. This delicious, 70% cocoa, cooking chocolate is sweetened naturally with stevia, not sugar. Available in the health section of leading supermarkets and online: shop-vitalitybrands.com.

Method Process the pitted dates in a food processor until they form a sticky paste.

Add the peanut butter, chia seeds and salt, followed by the coconut flour, and process until the mixture is smooth and well combined. The mixture will be slightly sticky.

Transfer the mixture to a bowl and freeze, uncovered, for about 10 minutes (this will make it easier to shape).

Using a teaspoon, scoop the chilled mixture and shape into small balls, then place on a lined tray and place back in the freezer for 10 minutes, until firm.

Meanwhile, melt chocolate as per packet instructions and add the coconut oil, stirring until smooth and glossy. Allow to cool slightly before coating.

Remove balls from the freezer and coat each one with the melted chocolate before placing on the tray lined with baking paper.

Chill in the refrigerator for half an hour, or until the chocolate coating is set.

HEALTHY KITCHEN

COCONUT BANANA CHOC CHIP COOKIES

BLACK FOREST PROTEIN SMOOTHIE

These cakey cookies are soft and sublime – imparting the yummy flavours of cinnamon, banana and rich chocolate. Nothing welcomes guests like the aroma of cookies baking in the oven.

What a wonderful way to welcome guests to your high tea.

This delicious smoothie is like a liquid cherry chocolate bar – but much more filling thanks to the protein. Lusciously good.

Refined sugar free | Dairy free | Grain free | Gluten free

Dairy Free | Gluten free | No added sugar

Makes 25

Serves 1

Ingredients 1 cup coconut flour 1 teaspoon baking soda 2 teaspoons cinnamon A pinch of salt 4 eggs, beaten 2 teaspoons vanilla extract 2 tablespoons Natvia ½ cup melted coconut oil 3 ripe bananas, mashed 1 200g pack Well Naturally Melts

Method Preheat oven to 180ºC. In a bowl, combine all of the dry ingredients, except Melts, and set aside.

In another bowl, mix mashed bananas, beaten eggs, vanilla extract and coconut oil until combined. Add the Melts and fold through the mix.

Place a spoonful of cookie dough onto a lined baking tray and flatten slightly, as the biscuits don't really spread during the baking process.

Repeat the process for the rest of the mixture.

Bake for 15 minutes or until golden; cookies should be soft to the touch but not mushy. Allow cookies to cool before enjoying.

Ingredients 2 scoops chocolate protein powder ½ cup fresh or frozen cherries, pitted ½ frozen, ripe banana 1 heaped tablespoon Well Naturally Melts ¾ cup coconut or almond milk 4 ice cubes 1 teaspoon Natvia, or 1-2 drops of liquid stevia (to taste) Well Naturally Rich Dark Chocolate shavings and a cherry to garnish

Method Place all ingredients into a high-speed blender and blend to a smooth, thick consistency.

Garnish with Well Naturally Chocolate shavings and enjoy!

Hayley Cavicchiolo is a nutritionist, food and wellness coach with a passion for healthy, active living and creating real food recipes that are gluten, grain and refined sugar free. As part of her business, Nourished Habits, Hayley specialises in treating food intolerances, creating specialised nutrition and fitness programs, and a range of nourishing, allergen-free food products.

Email: hayley@nourishedhabits.com Facebook: Nourished Habits 21

Go green Turn over a new leaf and make vegetables the star of your plate.

Feast your eyes on this mouth-watering selection of vegetarian dishes from Lee Holmes – each abundant in taste and nutrients.

22 22

HEALTHY KITCHEN

CHAI CHIA BREAKFAST PUDDING

RAINBOW SALAD WITH TAHINI AND LEMON

Chia seeds are teeny tiny, but impressively clever. When soaked in water they transform into a highly detoxifying gel. They also absorb other flavours well.

For a healthy spin, combine any raw veggies in this kaleidoscopic feast for a completely balanced meal. The tahini and lemon dressing tastes so much better than any prepackaged dressing.

Wheat free | Gluten free | Dairy free | Sugar free | Veg | Vegan

Wheat free | Gluten free | Dairy free | Sugar free | Veg | Vegan

Serves 4

Serves 2

Ingredients ¼ teaspoon Celtic sea salt 40g (¼ cup) hazelnuts 120g (¾ cup) raw cashews ½ teaspoon alcohol-free vanilla extract 6 drops stevia liquid, or 2 tablespoons sweetener of your choice, such as xylitol ½ teaspoon cardamon ½ teaspoon nutmeg ½ teaspoon ground cinnamon 30g (¼ cup) chia seeds ½ cup chopped nuts, to serve strawberries, to serve (optional) Almond milk, to serve

Method Combine the salt, hazelnuts, cashews, vanilla, stevia and spices with 750ml (3 cups) of filtered water in a blender and whizz until smooth.

Transfer to a bowl and add the chia seeds. Stir to combine well, then cover and place in the fridge overnight.

To serve, scatter with chopped nuts and strawberries, if using, and add almond milk.

Health Benefits: Chia seeds are teeny tiny, but

impressively clever. When soaked in water they transform into a highly detoxifying gel. They absorb other flavours well.

Ingredients 2 cups mixed salad greens 1 red onion, sliced 1 small beetroot, thinly sliced or spiralised 40g (½ cup) shredded purple cabbage 1 red capsicum, diced 1 yellow capsicum, diced 1 carrot, thinly sliced or spiralised 1 cucumber, diced 1 avocado, sliced into wedges Sprinkle of pepitas Handful of bean sprouts 1 tablespoon sesame seeds, to garnish Tahini and lemon dressing 135g (½ cup) tahini 1 tablespoon freshly squeezed lemon juice 5 drops liquid stevia 1 teaspoon Celtic sea salt

Method Place all the salad ingredients, except the sesame seeds, in a bowl and carefully mix together.

To make the dressing, place all the ingredients in a bowl with 60ml (¼ cup) of filtered water and blend until a smooth paste forms. Add more filtered water, if required.

Dress the salad, sprinkle over the sesame seeds and serve.

Supercharged Tip:

For a cheesier dressing, add 2 tablespoons of nutritional yeast flakes. If you love soy, this salad can be garnished with cubed fresh, organic tofu, marinated in wheat-free tamari for 5 minutes and fried in a small amount of coconut oil on all sides until crispy.

23

HEALTHY KITCHEN

EGGPLANT AND GREEN BEAN CURRY The soft creaminess of a perfectly cooked eggplant is the epitome of culinary perfection. Slowly simmered and intermingled with sizzling spices, this curry will whisk you away to eggplant heaven.

PEA SOUP FOR THE SOUL The sweetness of this soup comes from pre-roasting the garlic bulb.

Simmering the soup on the stove increases the flavour ten-fold; if you’re not rushed, let it simmer for 15 minutes before blending.

Wheat free | Gluten free | Dairy free | Sugar free | Veg | Vegan

Wheat free | Gluten free | Dairy free | Sugar free | Veg | Vegan

Serves 4 Ingredients 4 tablespoons coconut oil 6 small eggplants, cut into 6cm wedges 300ml tomato passata 270ml coconut milk 300g green beans Celtic sea salt Freshly ground black pepper 80g activated almonds, roughly chopped, to serve Handful of coriander leaves, chopped, to serve Juice of 1 lime Lime halves, to serve Curry paste 1 large brown onion, chopped 3 garlic cloves, chopped 2 thumb-sized pieces of ginger, chopped 1 large red chilli, finely chopped 1 teaspoon ground cumin 1 teaspoon ground coriander

24

1 teaspoon cardamom 1 teaspoon turmeric 1 teaspoon curry powder Method Place the curry paste ingredients in a food processor with 2 tablespoons of filtered water and whizz together for a few seconds.

Heat 2 tablespoons of coconut oil in a large frying pan over medium–high heat and fry the eggplants until browned.

Remove from the pan and set aside on paper towel to drain.

Heat the remaining coconut oil in the pan and cook the curry paste ingredients for about 3 minutes. Add the eggplant and stir so it is well covered in the paste. Add the tomato passata and coconut milk and simmer, partially covered, for 10 minutes. Lastly, add the green beans and cook for 6 minutes.

Season with salt and pepper, add the almonds, coriander and lime juice and serve with the lime halves on the side.

Serves 3-4 Ingredients 1 garlic bulb 60ml (¼cup) cold-pressed extra virgin olive oil, plus extra, to serve 1 brown onion, diced 3 thyme sprigs, leaves only 1 litre (4 cups) vegetable stock 500g fresh or frozen peas 1 tablespoon apple cider vinegar Celtic sea salt and freshly ground black pepper Handful of parsley leaves, plus extra, to serve

Health Benefits:

The juice of the pea is beneficial for people with gluten intolerance, as it repairs the membranes in the small intestine that can prevent fats being absorbed.

Peas are rich in protein, fibre, iron and vitamins A, C and B1, essential for energy production and healthy nerve function.

Method Preheat the oven to 200°C. Cut the top off the garlic bulb, place on a baking tray, drizzle with 1 tablespoon of the olive oil and bake for 30-35 minutes.

Meanwhile, heat the remaining 2 tablespoons of olive oil in a large saucepan over medium heat and cook the onion and thyme for 5 minutes. Add the stock, peas, apple cider vinegar, salt and pepper and bring to the boil.

Reduce the heat to low, add the parsley and simmer gently, partially covered, for 5-10 minutes. (Cook for longer if you would like a stronger flavour.)

Remove from the heat and place in a blender.

Remove the garlic from the oven and squeeze the garlic cloves out of their skins.

Add to the blender and blend until smooth.

Serve sprinkled with the extra parsley leaves and a drizzle of extra virgin olive oil.

HEALTHY KITCHEN

RAW BERRY AND CHOCOLATE TORTE If you want to make friends, this tantalising torte is a sure-fire way to do it. Who could resist a rich, chocolatey dessert that is completely guilt-free? You'll be bursting with bliss after just one bite.

MUCHOS NACHOS Nachos are the ultimate chopping-board meal. Scatter chips, then decorate your board with small bowls of diced tomatoes and cucumber, cashew sour cream and avocado dressing – and dig in!

Wheat free | Gluten free | Dairy free | Sugar free | Veg

Wheat free | Gluten free | Dairy free | Veg

Makes 1 20cm round cake Ingredients Base 175g (1½ cups) raw walnuts Zest of 1 lemon ½ cup dried berries 60ml (¼ cup) melted extra virgin coconut oil 1 teaspoon stevia powder Filling 155g (1 cup) raw, unsalted cashews 40g (¹/³ cup) raw cacao powder 115g cacao butter, grated and melted 1 teaspoon stevia powder 2 tablespoons additive-free coconut milk Juice of 1 lemon 2 cups mixed berries, plus extra, for decorating (optional) Method Place the cashews in a bowl, cover with filtered water and soak for 2 hours. Drain.

To make the base, place the walnuts in a food processor and blend until they are finely chopped. Transfer to a bowl and add the lemon zest.

Place the coconut oil and dried berries in the food processor and blend. Add to the walnut mixture and combine well.

Press the mixture into a 20cm springform cake tin and chill in the freezer for 30 minutes.

To make the filling, place all the ingredients in the food processor and blend until smooth and combined.

Remove the base from the freezer and spoon the filling over the top.

Chill for 2 hours in the fridge, or 1 hour in the freezer, until set. Scatter over the extra berries before serving.

This will keep in an airtight container for up to 1 week in the fridge, or 2 weeks in the freezer.

Serves 3-4 Ingredients 2 tomatoes, diced 1 cucumber, diced Cashew Sour Cream (see book for recipe) Creamy Avocado Dressing (see book for recipe) Coriander sprigs Nachos chips 100g almond meal 1 large organic egg 1 teaspoon turmeric ¼ teaspoon cumin ¼ teaspoon coriander 1 teaspoon grated orange zest 1 teaspoon Celtic sea salt Method To make the chips, preheat the oven to 180°C.

Place all the chip ingredients in a large bowl and mix with a wooden spoon to form a dough.

Place the dough on a clean work surface between two pieces of baking paper. Roll the dough out until it is 2mm thick.

Remove the top piece of baking paper and transfer the dough and bottom piece of baking paper to a baking tray. Using a sharp knife, deeply score the dough every 3cm, then do the same in the opposite direction so you form squares.

Bake in the oven for 12 minutes.

Allow to cool before breaking them apart.

To assemble the nachos, place the nachos chips on a chopping board, and top with the remaining ingredients.

Any leftover chips will keep in an airtight container for up to 3 days.

Recipes and images from Eat Clean, Green and Vegetarian

by Lee Holmes (Murdoch Books) $35 available now.

25

Go light The 5:2 diet offers a sustainable, flexible approach, which allows you to eat a normal, balanced diet for five days of the week, selecting two days to become your "fast days". These delicious recipes have been specially developed to suit fast days and non-fast days.

BEEF MEATBALLS Preparation: 15 minutes Cooking: 25 minutes Serves 1 Gluten free

Ingredients 2 medium tomatoes, about 200g ¹/³ teaspoon ground cumin 1 small red chilli 150g minced beef, 5 per cent fat 1 small french shallot, chopped 1cm piece of ginger, grated 5 coriander sprigs, chopped 5 mint leaves, chopped

500 SUPEr RNutrients into

Pack you

FASTS DAY

Method Purée tomatoes with 100ml of water, salt, pepper and cumin.

Put in a medium saucepan with the chilli over medium-high heat for 20 minutes.

Combine the beef mince in a bowl with the shallot, ginger, coriander, mint and pepper.

Shape into meatballs the size of a large walnut.

Brown the meatballs in a non-stick frying pan over high heat for 2 minutes, then add them to the sauce and continue cooking for 3 minutes.

Remember to remove the chilli from the sauce before serving!

Extra: For a more balanced meal, serve with 25g kidney beans and 25g baby English spinach.

26

HEALTHY KITCHEN

NONT FAS S DAY

SMOKED MACKEREL & ROASTED BUCKWHEAT Preparation: 20 minutes Cooking: 7 minutes Serves 4 Gluten free

Ingredients 300g roasted buckwheat 1 tablespoon canola oil Juice of ½ lime Fleur de sel (fine sea salt) 300g butternut pumpkin 2 tablespoons olive oil 4 smoked mackerel fillets with crushed peppercorns, skin removed and flaked 25g (1 handful) baby English spinach 4 chervil sprigs, chopped

Method Pour the buckwheat into a medium saucepan of boiling water and cook for 3-4 minutes. It should be crunchy.

Drain and pour the buckwheat into a salad bowl, dress with the canola oil and lime juice and add sea salt and pepper.

Remove the skin from the pumpkin and cut the flesh into small cubes. Heat a few drops of olive oil in a frying pan, add the pumpkin cubes and brown over high heat for 2-3 minutes.

Add the pumpkin to the bowl along with the mackerel, baby spinach and chervil.

Dress with remaining olive oil and a little sea salt, stir, and adjust seasoning if necessary.

TIP: You can warm up the mackerel for a few seconds before serving – it tastes even better!

Shopping: You can find smoked mackerel with crushed

peppercorns in the refrigerated section of some organic stores or online. If you need a substitute, try another fatty, flaky-textured fish, such as herring or trout.

27

HEALTHY KITCHEN

500 SUPEr RNutrients into

Pack you

FASTS DAY

HOME-MADE LASAGNE Preparation: 25 minutes Cooking: 1 hour Serves 1

Ingredients 2 long zucchinis, about 500g 1 onion, about 100g, sliced 200g eggplant, diced 1 teaspoon olive oil 200g tomatoes, chopped 150ml tomato passata 40g ricotta cheese 150g ham, fat removed and chopped 2 basil sprigs 50g (2 large handfuls) rocket Variation for men 200g ham, fat removed and chopped 50g ricotta cheese 100g biscottes (Alternatively, use melba toast or rusks)

Method Preheat the oven to 180°C. Slice the zucchini into thin slivers and cook them for 1 minute in boiling, salted water in a medium saucepan.

Set them aside on paper towel.

In a frying pan, sauté the onion and eggplant in half the olive oil for 5 minutes over high heat. Add the tomato and tomato passata, season with salt and pepper, and simmer over medium heat for 25 minutes.

Add the ricotta and ham, stir and cook for 3 minutes over low heat.

In a 20cm x 26cm baking dish, lay out a layer of zucchini slices and pour over half the sauce mixture. Arrange a second layer of zucchini on top, then the rest of the mixture and finally the last layer of zucchini.

Drizzle with remaining olive oil and bake for 25 minutes. Scatter over basil leaves and serve with rocket.

Tips: For dinner, you can simply reheat the dish for 5 minutes at 180°C.

You can also eat this dish lukewarm. It’s just as good, especially in hot weather!

Double the quantities in this recipe for a family meal that will be a treat for young and old.

On the non-fast days, add 15g of grated parmesan cheese to the ricotta and put 15g of grated parmesan cheese on top of the lasagne with the biscottes to brown in the oven.

28

THAI DUCK BREAST & CELLOPHANE NOODLES Preparation time: 15 minutes Marinating time: 1 hour Cooking time: 12 minutes Serves 4

Ingredients 2 tablespoons soy sauce 2 tablespoons rice vinegar Grated zest and juice of 1 organic lime 2cm piece of ginger, cut into thin matchsticks 2 duck breasts 150g cellophane noodles 2 bulbs spring onions, bulbs and stems thinly sliced 30g (2 large handfuls) coriander leaves, chopped 1 tablespoon peanuts, chopped

Method Make a marinade with soy sauce, rice vinegar, lime zest and juice and ginger. Season lightly with pepper.

Score the duck skin and pour over the marinade. Refrigerate for 1 hour, turning the breasts from time to time.

Preheat the oven to 240°C. Drain the duck breasts and cook them (skin side up) for 10 minutes in a baking dish.

Keep them warm, wrapped in foil and discard the pan juices.

Cook the noodles. Heat the marinade for 2 minutes, then combine with the noodles and onions. Serve the sliced duck garnished with coriander and peanuts, and accompanied by the noodles.

NONT FAS S DAY TIP: For duck breasts that are less pink, increase the cooking time by 3 minutes so they’re more well done.

On a personal note: Try cooking the duck on a rack

with a dish underneath to catch the fat and throw it away. That way, your duck breasts aren't swimming in fat!

Recipes and images from 5:2 Lifestyle by Delphine De Montalier and Charlotte Debeugny (Murdoch Books) $39.99 available now.

29

Easy Vegan Following a vegan diet has benefits for your personal health, and that of animals and the environment.

Feast your eyes on the following recipes, which make going vegan seem so much more enticing.

HEARTY POTATO & SPINACH VINDALOO Your kitchen will smell wonderful while you make this spicy curry.

You could happily eat this without accompaniments, because the ingredients make it so filling and satisfying.

Preparation: 20 minutes Cooking: about 45 minutes Serves: 2-4

For the curry paste 4 cardamom pods 2 teaspoons coriander seeds 1 teaspoon mustard seeds 1 teaspoon fennel seeds 2 cloves 3 teaspoons ground cumin 1 teaspoon ground cinnamon 2 teaspoons hot curry powder (use 1 teaspoon if you prefer a milder curry) 2 medium red chillies, seeded and finely chopped 1 teaspoon fine sea salt 2 tablespoons tomato paste 40ml white wine vinegar 30ml vegetable oil For the rest of the dish 2 tablespoons vegetable oil 2 onions, chopped 175g tin chopped tomatoes 1 tablespoon caster sugar 1 teaspoon fine sea salt 650g boiling potatoes, peeled and chopped into 3cm dice 100g English spinach or silverbeet Chopped coriander, to serve

30

Method For the curry paste, toast the cardamom pods and the seeds in a dry frying pan until fragrant.

Transfer to a mortar, add the cloves and pound. Discard the empty cardamom pods, shaking out the seeds, and pound to a powder. Add the remaining paste ingredients and pound to a wet paste. Set aside.

Heat the vegetable oil in a large lidded pan and gently cook the onions for 10 minutes, or until very soft and golden at the edges.

Add the curry paste and stir for 3 minutes, being careful not to burn the paste. Add 455ml water, the tomatoes, sugar and salt and gently simmer for 10 minutes.

Add the potatoes; they need to be just covered with liquid, so top up with a little water if necessary.

Cover with the lid slightly ajar and cook for 20 minutes. Remove the lid and simmer for 10 minutes more, or until the potatoes are tender and the sauce thick.

Taste for seasoning and add more salt or sugar if needed.

Add the spinach to the pan, cover and cook until just wilted.

If your pan is not large enough to hold the curry and the spinach together, wilt the spinach separately and then add.

Gently stir to combine the vegetables. Serve immediately, sprinkled with coriander.

Delicious with vegan naan bread.

HEALTHY KITCHEN

ORANGE-SCENTED QUINOA SALAD This is a lovely, fragrant salad that makes a wonderful addition to a help-yourself spread. The aromatic flavours of orange and mint give this dish a wonderful Middle Eastern flavour.

Preparation: 15 minutes Cooking: 18 minutes, plus 15 minutes cooling Serves 4

Ingredients 175g quinoa, rinsed 30g shelled pistachio nuts 70ml orange juice, plus the finely grated zest of 1 orange 60ml (Âź cup) mild olive oil 2 teaspoons sherry vinegar Sea salt flakes Freshly ground black pepper 6 spring onions, finely sliced 3 tablespoons chopped mint 3 tablespoons chopped flat-leaf (Italian) parsley 1 large bunch watercress, tough stalks removed 10 ready-to-eat dates, chopped

Method In a medium pan, bring 500ml (2 cups) water to the boil.

Add the quinoa, reduce the heat to low, cover and cook for 18 minutes, or until the water is absorbed. Remove from the heat, fluff with a fork and spread on a large plate to cool.

In a dry frying pan, toast the pistachio nuts until fragrant and starting to brown. Cool, then coarsely chop.

To make the dressing, whisk together orange juice, olive oil, vinegar and salt and pepper.

To assemble the salad, put the quinoa in a large serving bowl and toss with half the dressing.

Fork through the orange zest, spring onions, herbs, watercress, dates and enough of the dressing to coat.

Taste for seasoning and add more salt, pepper or dressing if needed. Serve immediately.

31

PISTACHIO CAKE

WITH ORANGE BLOSSOM WATER This is the perfect afternoon tea cake, with the flavours of orange, pistachio and cardamon tantalising the tastebuds. It makes the old sponge cake look a little lacklustre in comparision.

Preparation: 20 minutes Cooking: 55 minutes, plus a couple of hours cooling Makes: 1 x 20cm cake

Ingredients 160ml vegetable oil, plus extra for oiling 250g caster sugar 180ml soya yoghurt 1 teaspoon orange blossom water 1 teaspoon vanilla extract 2 tablespoons finely grated orange zest 100g shelled pistachio nuts, finely ground, plus extra, crushed, to decorate 200g self-raising flour 30g (¼ cup) cornflour (cornstarch) 1 teaspoon baking powder 2 teaspoons ground cardamon ¼ teaspoon fine sea salt 120ml soya milk For the icing (frosting) 100g non-dairy butter, softened 200g icing sugar, sifted ½ teaspoon orange blossom water ½ teaspoon vanilla extract 1 squeeze lemon

Method Heat the oven to 160°C. Oil a 20cm cake tin and line the base with baking paper.

Beat the oil and sugar together until well combined. Add the yoghurt, orange blossom water, vanilla and orange zest and beat until incorporated. Set aside.

In a separate bowl, whisk together the ground pistachio nuts, the flours, baking powder, ground cardamon and salt.

Gradually add the yoghurt mixture to the flour mixture, alternating with the milk and stirring between each addition until smooth.

Be careful not to over beat.

Pour into the prepared tin and bake for about 55 minutes, or until a skewer inserted into the centre comes out clean.

If the top starts to brown too much before the cake is cooked, loosely cover with foil.

Let the cake stand in the tin for 5 minutes, then turn out onto a wire rack to cool.

Meanwhile, beat together all the icing ingredients until smooth and creamy. Chill until needed but remove from the fridge 10 minutes before using.

When the cake is completely cool, smooth the icing over the top and side and sprinkle with the crushed pistachio nuts.

Recipes and images from Easy Vegan by Sue Quinn (Murdoch Books) $35, available now.

32

HEALTHY KITCHEN

MARINATED TEMPEH & SESAME NOODLES Tempeh has a lovely chewy quality that’s very moreish in this spicy noodle dish. The refreshing crunch of fresh snow peas brings more satisfaction, along with the bite of the noodles.

Preparation: 10 minutes Cooking: about 12 minutes Serves: 4 as a side Preparation: 10 minutes Cooking: about 12 minutes

Ingredients 60ml light soy sauce 2 tablespoons rice vinegar 2cm piece fresh ginger, peeled and finely grated 1 garlic clove, grated 2 teaspoons agave nectar 225g tempeh, cut into thin bite-sized slices 200g medium rice noodles 1 splash sesame oil 175g snow peas Fine sea salt 2 tablespoons vegetable oil 1 handful coriander, chopped For the sesame dressing 2 tablespoons tahini paste 100ml vegetable oil 1 large garlic clove 1 teaspoon onion granules 1 tablespoon toasted sesame oil 2 tablespoons soy sauce 60ml (Âź cup) rice vinegar 1 teaspoon hot chilli paste

2 tablespoons chopped coriander 2 tablespoons light brown sugar 90ml hot water Method Whisk together the soy, vinegar, ginger, garlic, agave and 1 tablespoon water. Put the tempeh slices in a shallow bowl and pour over the marinade. Set aside for at least 30 minutes.

Meanwhile, cook the noodles following the packet directions.

Drain, toss with the sesame oil and set aside. Blanch the snow peas in boiling, salted water, drain and refresh in cold water. Set aside.

To make the dressing, blitz the ingredients in a blender until smooth and creamy. Set aside.

Heat the vegetable oil until very hot in a heavy frying pan and stir-fry the tempeh until brown on all sides. Add the drained noodles and snow peas and toss to warm through.

Place on a serving plate and toss with dressing. Serve immediately, sprinkled with the coriander.

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Well Naturally has raised the bar on healthier snacks. Introducing a range of Cereal Bars, packed with nutritious ingredients, minus the added sugar.

new range

Available in the Healthier Bites section at Woolworths and independent supermarkets nationwide.

Visit our website: wellnaturally.com.au

Well.Naturally.Products

#wellnaturally

HEALTHY KITCHEN

Well Naturally RAISES THE BAR ON

SNACKS

Introducing Well Naturally No Sugar Added Cereal Bars

Well Naturally lovers have always been treated to better-for-you Chocolate, sweetened naturally with stevia, not sugar. Now, the renowned healthier foods provider introduces a range of Cereal Bars – packed with nutritious ingredients, minus the added sugar.

The bars are an excellent source of fibre and attract a 4.5 Health Star Rating.

“The beauty of Well Naturally No Sugar Added Cereal Bars is that they are sweetened with stevia, so you still get the goodness of the ingredients, and a delicious treat, without the empty calories of added sugar,” explains Well Naturally Brand Manager Tracy Wong. “Any sugar content in the bars is naturally present in the cereal, fruit, nut and seed ingredients.”

Well Naturally No Sugar Added Cereal Bars are available in three tempting varieties, each with the goodness and dietary fibre of puffed, brown rice:

Well Naturally No Sugar Added Cereal Bars are perfect as a healthier morning or afternoon snack, a sustained energy-boosting lunchbox treat for kids, a handy snack for picnics or movies, and are simply satisfying after dinner with a cup of tea.

• NUTS & SEEDS: With almond, sesame seed and linseed

“Many people love to snack on delicious nut and seed bars,” Wong says. “Whilst such bars are definitely tasty, they can actually be very high in sugar. This is why we developed our No Sugar Added Cereal Bars.”

• NUTS: With peanuts, puffed quinoa and almond;

• FRUITS & SEEDS: With currants, sultanas, pepita seed and sunflower; and

“The ingredients in Well Naturally No Sugar Added Cereal Bars have been specially-selected for their nutritional benefits,” Wong adds. “The bars are also an excellent source of fibre and attract a 4.5 health star rating – based on the Australian Guide to Healthy Eating and Australian Dietary Guidelines.”

The health benefits don’t stop there, however. Well Naturally No Sugar Added Cereal Bars are also gluten free; contain only natural colours and flavours, and are ideal for vegetarians.

Well Naturally No Sugar Added Cereal Bars are available in the Healthier Bites section of Woolworths.

Healthier Bites section

35

Be a Health Hero

36

FIT FOR LIFE

Incorporating better health and fitness habits can benefit not just your own wellbeing, but also that of those you love and care for. Rose Meredith, YMCA Health and Wellness Team Leader, explains.

As the saying goes “birds of a feather flock together” and that is often so when it comes to healthy habits. Those who look to you as an example are often influenced, and if you are a parent or carer, your habits can be reflected in those you look after. Time to become a health

What you get out of your body is a direct result of what you put in to it.

Fitness is fun Getting out and moving about requires only two things: the decision to act, and motivation.

• Be active together. Whether it is family, friends, a social group or just like-minded people, exercising with others creates a bond that goes well beyond simply working up a sweat.

to themselves and those around them. Here's how:

• Walk the walk. Choose to walk to your destination – or just walk after dinner or during lunchtime. It takes about one hour to walk five kilometres and your waistline and heart will thank you.

You are what you eat

• Join in. If you are a parent, don’t just watch the kids play, play with them. They will love it and you will be exercising without even thinking about it.

hero – someone who makes a positive difference

What you get out of your body is a direct result of what you put in to it. Improving the nutrition of food can be a gradual process involving everyone in your home.

• Ensure your dish consists of four or more colours.

Vegetables and salads come in a rainbow of hues and always add variety and nutrition.

• Serving sizes. Look at the size of your dinner plate – is it on the large side? Serve meals on smaller plates and you’ll still feel just as satisfied once you grow accustomed to it.

• Eat together at meal times. Turn off the TV and mobile phone and rediscover conversation. This also helps avoid the “mindless eating” trap of simply filling yourself with food.

• Grow your own. Cultivate some vegetables or herbs in your own garden and serve them up in home cooked meals.

Teach your children that food actually comes from the Earth, and we are part of the planet’s food chain. This will also make eating good food fun.

• Teach others how to cook. Involving family and friends in the cooking process is educational. Maybe buy a healthy cookbook and let everyone in the house choose a recipe to try.

• Food shop fun. Make an event of shopping for food.

Try a new shopping strip instead of a supermarket, visit a produce market or buy direct from an orchard or farm.

Put the interest back into nutrition.

• Be a good sport. Get involved with the sporting pursuits of your children, family or friends. You do not have to be the best, or even play the game. There are plenty of ways to play a part and get into the active mindset.

• Talk the talk. Tell your friends and family how good you feel after you do something active. The positive reinforcement just might be the kick-start they need.

Mindset matters A bad attitude and social habits are the biggest enemies to health.

All the good work you have done to eat well and exercise can be wasted if your lifestyle is not compatible.

• Work/life. Work is important but working your life away is not. Make time to enjoy life and relax. Your body, mind and spirit will benefit, and others will follow.

• Socialise slowly. Consumption of fast food is often associated with social connection. Instead of meeting for “coffee and cake”, meet for a walk and brunch – at a café that serves healthier fare.

• Food won’t help. Avoid the temptation of “comfort food”.

When life becomes stressful, as it inevitably does, bingeing on sugary and/or fatty food will not make it better.

Set a positive example by heeding your own health hero guidelines. It will go a long way to creating healthy lifestyles for yourself, and those you care for.

YMCA Health and Wellness Team Leader Rose Meredith has been involved in the industry for more than 20 years and has actively helped people of all ages and fitness levels to be healthier and happier. As a senior instructor, Rose believes everyone can lead by example in this area, with common sense and initiative. victoria.ymca.org.au

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A JUMPSTART ON WINTER WELLNESS

38

FIT FOR LIFE

Avoid illness and weight gain over winter, by practicing some simple, preventative wellness tips now. Nutritionist Kate Walker shows you how.

Autumn is when the weather gets colder, sunlight is more scarce, and we start to slightly panic that winter is just around the corner.

Two main issues concern most of us: getting the flu, or getting out of shape. Both are as bad as each other and tend to go hand in hand. When you get sick, you start to lose interest in boosting blood flow i.e. movement and exercise. In reverse, exercise is really important in boosting the lymphatic system, releasing endorphins (happy hormones) and ultimately burning calories from winter foods to prevent unwanted weight gain.

We don’t need to feel overwhelmed about the looming, cold, dark months. The best advice is to incorporate the little health and wellbeing practices consistently into your everyday autumn routine to reduce chance of illness and weight gain, and keep you strong and healthy.

Look after your lymph Exercise or even consistent movement and stretching will boost your lymphatic system. This system relies on movement as it doesn’t have a pump of its own, such as the blood does with our heart. The lymphatic system is made up of lymph nodes like your tonsils, spleen and glands, surrounding your body like check points and connected by a slow moving river transporting lymph, a colourless fluid.

Like red blood capillaries (tiny blood vessels), the lymphatic system stretches throughout the body like tiny river tributaries.

It filters almost every cell in the body of toxins and wastes, but also engulfs and removes any bacteria and foreign substances like viruses or fungi. The lymph tissue is crucial in generating and storing white blood cells – the blood cells that fight infection.

Cellulite common on the buttocks and thighs are also partially the result of impaired lymph flow, causing pockets of fat and trapping toxins between the connective fibres of the skin. Improving the circulation of lymph in areas prone to cellulite and reducing toxic burden are two successful ways to diminish cellulite from the inside out.

Aim to eat 4-5 cups of organic, seasonal fruit and vegetables per day.

You can see how just keeping active each day with exercise – including stretching, yoga, pilates or even dancing around the house (especially if you can build up a sweat!) – can all help improve your lymphatic “drainage” system and keep you healthy by generating infection fighting white blood cells, engulfing foreign invaders, and clearing cells of toxins.

Another way to stimulate the lymphatic system is to sweat.

So when it’s cold outside, treat yourself to a trip to the spa for a massage, sauna or steam bath, and get those salty beads forming.

Goodness in • Clean up your diet. Reduce your body’s toxic burden by avoiding processed food and eliminating simple refined sugars and carbohydrates. Keep any treats to one per week, rather than daily.

• Go fresh. Aim to eat 4-5 cups of preferably organic, seasonal fruit and vegetables per day.

• Pantry staples. You don’t have to live off salads during winter but keep your fridge and pantry well stocked with pantry staples like nuts, seeds and dried fruit. These nutrientrich foods give you a broad spectrum of vitamins and minerals.

The more vitamins and minerals you consume during winter, the better armed your body will be.

• Stay hydrated. Drink plenty of filtered water, not just hot coffees. Your body needs fluid to keep all systems flowing.

Practice wellness • Practice deep breathing. Breathing deeply from the diaphragm, not shallowly from the chest, and through the nose rather than the mouth, is one of the best ways to move lymph fluid through your body and reduce stress. Stress in itself can put too much pressure on the immune system and make you prone to office flu.

• Smile. Even smiling and being kind can release endorphins into the body. Do something each day that makes you smile and keep your vibe high all though winter.

Kate Walker, nutritionist B.S.R. (Nutrition & Physical Activity) (AUT), Cert PT, MNZNF, is an advocate for better health and wellbeing through good food and exercise. Kate has transformed the lives of hundreds of individuals and families across Auckland with her sensible and sustainable approach to nutrition. Kate’s skills as a nutritionist are well recognised, having worked with the New Zealand National Heart Foundation, as well as many corporate organisations.

Phone: +64 9 9734806 Email: info@lifespark.co.nz Website: lifespark.co.nz Facebook: facebook.com/lifesparknutrition 39

Handle with care Autumn signals a time for skin repair after a summer of extremes. Give your skin a little extra love and attention and it will glow through the cooler conditions ahead.

Vitality beauty therapist Lauren Burton provides her best advice.

Daylight savings is over and the days are now fresh and short.

Summer has faded into the blue, making it a wonderful time to reflect on a season of fun and festivity.

All those glorious days with the sun beaming down, slipping and splashing through the refreshing, salty waves, escaping the crazy heat in crisp, air-conditioned indoor havens, lazing privately by the sparkling sapphire of the family pool, celebrating with seemingly bottomless glasses of bubbly, jetting off to a coastal paradise. A summer to remember!

As you cherish the sweet flashbacks of summer, take a little look in the mirror. Has your skin enjoyed summer as much as you have?

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Heat, seawater, chlorine, air conditioning, air travel and excess alcohol all dehydrate the skin, while sun exposure can trigger the signs of ageing and leave permanent darkening. It’s time to love your skin again: repair summer damage, and prepare it for winter.

THE SKIN YOU'RE IN

Q A

How do typical summer conditions affect your skin?

Summer weather can be a challenge for some, and a blessing for others. Over exposure to the sun does not only cause sunburn, but also premature skin ageing, including fine lines, wrinkles and pigmentation. To prevent this damage from occurring further, make sure you invest in a quality sunscreen and protect your skin daily. My favourite is Cancer Council SPF 30 Day Wear in Beige. This light, non-oily, facial moisturiser and sunscreen does not sit heavily on the skin. It also offers SPF 30 UVA/UVB protection, nourishing properties and light coverage.

People tend to attend many more parties over summer, and this generally leads to over indulging in one too many glasses of Champagne. Alcohol is extremely dehydrating for the skin, so it helps to always have a glass of water between drinks and use a hydrating serum, such as derma e Hydrating Serum with Hyaluronic Acid, which will bind moisture to the surface of your skin.

During the warm weather, cooling off at the pool or beach can strip your skin of natural oils. This may cause dryness or a reactive, overproduction of oil that may lead to acne. Maintaining a regular skin care routine will ensure you balance the oil production.

Q A Q A

What kinds of damage may our skin show after summer?

Common damage following the summer months includes: UV damage and pigmentation, fine lines and wrinkles, dehydration, dryness and excess oil.

Which products should you use to reverse this damage?

MyChelle and derma e have a great range of products that will help to rejuvenate your skin after being exposed to the harsh summer environment.

- The MyChelle Apple Brightening range, with peptide melanostatine, will help to diminish the appearance of pigmentation and sun damage. Ingredients such as apple stem cells and fruit extract are rich in malic acid, increasing cell renewal and stimulating collagen and elastin, to reduce wrinkle depth.

- The derma e Hydrating Range with Hyaluronic Acid and Vitamin C, will deeply hydrate and nourish the skin, helping to maintain hydration of the skin while reducing the appearance of fine lines and wrinkles.

Using products high in antioxidants before winter will help improve the skin’s immunity.

Q A

How should we be preparing our skin now for the cooler conditions ahead?

First and foremost, before winter, we must prepare our skin to achieve maximum absorption and benefit from the nourishing products we use. This is why exfoliation is important. Depending on your preferences, you may wish to use a granular or enzymatic exfoliant. If you prefer to feel the “scrub”, look for something gentle and avoid silicon beads. MyChelle Fruit Enzyme Scrub contains bamboo stem powder and jojoba beads that will gently buff away surface debris to unclog pores and aid penetration of other products. When using an enzymatic exfoliant during winter, look for one with lactic acid. Lactic Acid is derived from lactose and will hydrate as it exfoliates.

The derma e Evenly Radiant Overnight Peel contains lactic and malic acid. Apply this product overnight to improve the appearance of dullness and uneven skin tone.

Following exfoliation, using products high in antioxidants before winter will help improve the skin’s immunity during the cooler months. MyChelle Perfect C Serum will help strengthen skin cells, to reduce the visible signs of ageing and boost the stimulation of collagen and elastin. Likewise, the derma e Age Defying Day Crème with powerful antioxidants astaxanthin and pycnogenol will help protect against daily environmental stresses and promote a smoother, more youthful looking complexion.

- Should you find that your skin has been excessively oily and perhaps this has lead to breakouts, try a range with a natural antibacterial ingredient such as totarol. The MyChelle Clear Skin Serum uses totarol, vitamin a and clay minerals to kill bacteria, absorb excess oil and gently resurface the skin.

Q A

How do typical winter conditions affect our skin?

The cold temperatures during winter can strip the natural oils from your skin, leaving it dry and unprotected. The layer of natural oils on the skin, the acid mantle, not only acts as a barrier to bacteria and viruses, but is also responsible for keeping our skin soft and supple. Using serums and moisturisers during winter will help to rebalance the oil on the skin. MyChelle Deep Repair Crème with kombuchka and venuceane will help to alleviate environmental stress on the skin and repair the skin’s natural protective barrier.

MyChelle products are available from selected retailers and online: mychelle.com.au derma e products are available from selected retailers and online: dermaenaturalskincare.com.au mychelleaustralia

dermaEAustralia

YOU COULD WIN !

Have a skin care or beauty question?

Email Lauren: info@vitalitybrands.com.

Use subject line: Ask Lauren. If your question is published, you will receive a natural skin care hamper valued at $100.

(You can remain anonymous.)

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THE SKIN YOU'RE IN

Seeing is believing

Vitalise Beauty System assesses your skin health by measuring the following: 3 Surface

How do you know your skin care routine is working? What if

Spots

you could see and measure the effect it is having on your skin?

Now you can. The Vitalise Beauty System is expanding its presence

3 Wrinkles

across Australia – empowering more and more people to make informed, effective skin care choices.

Many of us have become sceptical about our skin care. We’re tired of spending time and money on empty promises, ultimately unconvinced that the products we’re using are actually effective.

3 Texture

The Vitalise Beauty System facial scanner is the latest technology that helps you understand whether your current skin care is working, and which products your skin may need to reach its optimal beauty.

3 Pores

Dermatologists and plastic surgeons use this exact same technology with their clients.

Vitalise now makes it convenient and affordable for health and beauty conscious customers to utilise this intelligent skin care system.

How it works

3 UV and

Vitalise works by taking three photos: analysing the surface, through to the deeper dermal layers of your skin.

sunspots

1.

Vitalise skin-scanning technology delivers a multi-point, photographic skin analysis – measuring breakouts, sensitivity, wrinkles, texture, pores, pigmentation, sensitivity and dehydration. (See diagram, right.)

3 Pigmentation

2.

3.

Once your scan results are in (around two minutes later), our Vitalise Beauty Advisor will guide you through your results – printed on a report that you can take home.

These results will show you exactly whether or not your skin care routine is effective. Our Vitalise Beauty Advisor will discuss and recommend the natural skin care products you need, to see improved results in as little as 21 days.

You will be prescribed a personal skin care solution, tailored specifically to your needs. (For more information on these products, see the opposite page.)

3 Sensitivity / dehydration

4.

After following your skin care routine for eight weeks, you’re invited back for a follow up scan – where you’ll compare your recent results to your previous results and see exactly how your new routine is improving the health and beauty of your skin.

3 Bacteria

Seeing is believing.

Discover if your skin care routine is working.

The Vitalise Beauty System is now available in the following retail outlets: NEW SOUTH WALES Soul Pattinson Chemist: Pitt Street Mall Pharmasave: Macarthur Square, East Gardens, Parramatta David Wilson Chemist: Eastgate Shopping Centre, Bondi Junction McFaddens Pharmacy: 59 Frenchmans Road, Randwick Frenchmans Randwick: St Ives Shopping Village, St Ives Gymea Pharmacy: 90 Gymea Bay Road, Gymea

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VICTORIA LaManna Direct: Essendon Fields Go Vita: Westfield Doncaster and Knox Pharmasave: Sanctuary Lakes, Carnegie, Preston Market and Altona SOUTH AUSTRALIA Green Dispensary: Blackwood, Stirling, Erindale, Lobethal

To book a Vitalise appointment, phone 0422 377 548

THE SKIN YOU'RE IN

The benefits of natural Our professional Beauty Advisor who conducts your Vitalise consultation will prescribe a tailored skin care routine, comprised of effective, quality natural skin care products. Get to know these products and learn why Vitalise beauty professionals recommend them, below.

Natural means natural The classic definition of natural skin care is based on using predominantly botanically sourced ingredients currently existing in, or formed by nature. Naturally, there is scepticism that these products do indeed work. The Vitalise Beauty System can prove they do!

Derma e natural skin care Derma e is a natural skin care brand with a 30-year heritage.

Founded in Southern California, derma e prides itself on using high concentrations of natural actives in each of its formulas.

Each formulation uses vitamin science, botanicals, high potent antioxidants and advanced skin care technology.

MyChelle dermaceuticals MyChelle is created in the Rocky Mountains of Colorado.

Since its inception 14 years ago, MyChelle has prided itself on sourcing quality plant extracts, plant stem cells and bioactive peptides, and using them in skin-loving formulas. Active ingredients are highly concentrated, producing effective results.

MyChelle products are as kind to the skin as they are to the environment: they are vegetarian friendly, cruelty-free and never tested on animals. MyChelle packaging is 100 per cent recycled and eco-friendly. Formulas do not contain GMO ingredients.

MyChelle products are dermalogically tested, with ranges especially formulated for each specific skin type.

Derma e products are clean and free of any “nasties” such as parabens, gluten, phthalate, petrolatum and GMO ingredients.

• All/Combination suits all skin types and is focused on balancing skin, helping to retain natural moisture, and controlling oil. Formulas contain antioxidants, bioactive peptides and powerful nutrients.

Derma e also does well by the environment – producing its products in a cruelty-free way (no animal testing, 100 per cent vegan friendly) and using wind energy.

• Age Defense combines rich, intensive treatments with exotic extracts and proven bioactive peptides to tone skin, revealing a younger-looking visage.

Above all, the formulas are effective. According to consumer testing and clinical trials, derma e products correct the appearance of individual skin concerns, whilst helping to protect skin from a range of harmful factors.

• Dry imparts nourishing, bioactive ingredients to help restore moisture balance and promote rejuvenated looking skin.

There is a derma e product collection to suit all skin types.

• Deep Wrinkle Reverse helps to visibly soften the appearance of deep lines and wrinkles, and prevent the formation of new lines. This formula is powered by two effective, exclusive peptides: matrixyl and argireline.

• Anti-Wrinkle helps reduce the look of fine lines, skin irregularities and large pores. This formula is enriched with powerful vitamin a: reputed as the “skin vitamin”.

• Age Spot/UV recovery uses apple plant stem cell technology to help diminish discolouration and dark spots, rebalance tone and texture, and smooth the appearance of fine lines and wrinkles.

• Oily/Blemish Control contains bioactive ingredients that calm the appearance of irritated skin, help to clean away excess oil and rebalance moisture levels.

• Sensitive helps to ease inflammation, reduce redness and minimise irritation.

• Firming is enriched with DMAE (Dimethylaminoethanol), alpha lipotic antioxidant and vitamin c to help promote the appearance of firm, youthful looking skin.

• Hydrating contains hyaluronic acid to help bind moisture to the skin, effectively plumping it with hydration and skin-loving vitamins.

• Soothing is especially formulated for sensitive skin.

It contains pycnogenol to help prevent the signs of ageing, whilst soothing the look of irritated skin.

• Evenly Radiant contains an intensive skin-brightening complex of Madonna lily, bearberry, vitamin c and niacinamide to target the appearance of uneven skin tone and discolouration.

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Yummy mummy Every mother deserves to feel beautiful – especially on her special day. This Mother’s Day, get set to celebrate you and glamourise your look with a few simple tips from make up artist and beauty therapist Sheri Vegas.

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THE SKIN YOU'RE IN

Pretty pout

Complexion perfection

It’s easy to create a little drama with a bold lip colour.

Draw attention to your smile with a smouldering autumn lipstick shade like Ruby Red or Plum from Cancer Council cosmetics.

Start with a good base and the rest of your look will simply fall into place. The best way to achieve flawless foundation is to understand the importance of a regular skin care routine.

Foundation will never be flawless if the skin isn’t prepared to receive it, so it is essential to understand your skin type and use the specific corresponding products to care for it.

For a perfect pout, pair a bold lip colour with a matching lip pencil for long wear and no feathering.

To keep these beautiful lip shades as the focal point, simple colour washes are on trend for the eyes – choose from a soft palette and use one colour.

Pull the entire look together by using a blush in the same colour family on your cheeks.

Cancer Council Lipstick imparts rich colour and moisture, with SPF 30.

Lavish lashes Another way to glamourise your look is with 70s-style lashes. To achieve sexy eye lashes, start by curling them at the root, midway, and at the ends, then coat with a downward stroke of mascara followed by an upward stoke, and layer again until your lashes scream 70s siren.

Eyes on you Contrasting eye colours and shadows will definitely bring sexy back. Opposites attract, so enhance blue eyes with peach or rust tones, green eyes with lilac, and brown eyes with cooler tones.

You only need to use one colour, so simply sweep the shadow over the eye, right up to socket line, and fade it out until you have a soft flush of colour.

Keeping your skin hydrated is the key to long-lasting foundation coverage – foundation is only as good as the base upon which it sits.

Try Cancer Council Face Moisturiser – available in four shades – for a hydrating base that also offers SPF 30 protection.

Having ensured your skin is healthy and protected, use a quality primer, then apply foundation such as Cancer Council Foundation – available in three tones to suit all skin types. Follow with a light powder to complete the look and you will have flawless foundation with some serious staying power.

Day to night glam The difference between day time and night time makeup can be quite drastic so being able to change between the two is a very handy trick to have up your sleeve. Day time looks are all about keeping it neutral and using classic colours that complement your skin tone (nudes, browns, soft pinks) and products like lip glosses – Try Cancer Council Lip Gloss in Plum – and crème blushes. To accelerate the glam factor, swap the lip-gloss for a lipstick in a bolder colour, add shimmer over your blush and go for a sparkle shadow with a more dramatic smoky eye.

A great day time product is Cancer Council Lip Gloss with SPF 30. Plum is a delicious shade.

Cancer Council cosmetics are available from Cancer Council stores, good pharmacies and online: cancercouncilshop.org.au

Sheri Vegas is a fresh and innovative make-up artist and beauty therapist that is in constant demand with the film, photographic and bridal industries.

Website: missvegas.com.au Facebook: Sheri Vegas Makeup Artist 45

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PICK ME, PICK ME

Herbs are a great way to discover the joys of growing an edible garden. Chris Faram discusses why herbs make perfect partners – in the kitchen, and in the garden – and how to grow them.

Herbs have been treasured for centuries for their several benefits; they have been used as remedies for all sorts of ills, played a role in rituals and ceremonies, and have even been used to dye and clean fabrics.

Today, we mostly use these leafy green wonders to impart a delicious flavour hit in a variety of dishes, from savoury to sweet. In fact, many of our favourite dishes and drinks would be much less tasty without their perfect herb partners. Just think: What would a mojito be without mint? A Margherita pizza without basil? A Greek salad without dill? A Lamb roast without rosemary?

A Thai green curry without coriander? Herbs are the happy kitchen helpers that can take our cooking from drab to dazzling in just a few springs.

They also make great companions to certain plants when growing in the garden. The term “companion plants” refers to the practice of planting “buddy” plants together due to observed benefits such as improved plant health, productivity, nutrients and flavour. Companion herbs have the ability to ward off pests by masking the smell, colour and shape of those they’re planted next to, thus protecting their buddies from potential attack.

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Companion herbs also attract beneficial insects: bees and other excellent pollinators come frequently for a visit.

Other beneficial insects come too, such as ladybirds, dragonflies, lacewings, and hoverflies; but these are predatory insects, and feast on the “baddies” (aphids, caterpillars, scale, etc.).

Herbs grow well in all sorts of situations. “Formal” herb gardens are ones where herb beds are planted neatly and in a pattern, often with a low-growing herb acting as a border, with pathways directing traffic. These arrangements can add a stunning focus to a garden, and allow easy pickings.

Planting herbs dotted around an edible garden however, close to companion plants, and some in pots too so that you can move them around to ailing buddies, will greatly benefit both the grower and the companion plants in the entire edible garden.

Herbs definitely make an excellent addition to any vegetable garden; so, let’s get growing!

Use the chart opposite to learn how best to grow these culinary classics, and which edible buddy will benefit!

TRY IT

BASIL (Sweet) This frost-tender perennial is often treated as an annual. Sow from spring to summer, plant seedlings in summer in light, free draining, fertile soil in a sunny, sheltered spot. Water regularly. Leaves and flowers can be consumed. Companion plants include tomato, beans, pepper, apricot and asparagus.

DILL This hardy annual should be sown in autumn to spring. Place it in light, free draining, fertile soil in a sunny position and water regularly. Eat the foliage, flowers and seeds. Companions include brassicas, onion, corn, lettuce and cucumber. Aphids, spider mites and cabbage looper don't like dill; ladybugs and bees do.

OREGANO This annual or perennial can be sown or planted any time. It likes light, free draining soil and a sunny position. Water sparingly and enjoy the leaves and flowers. Companions include grapes, tomatoes, peppers and pumpkin. Oregano repels cabbage white butterfly and aphids, and attracts hoverflies.

SAGE Plant this evergreen shrub in spring to autumn in poor, light, free draining soil in a sunny position. Water sparingly. Carrot, rosemary, brassicas, beans and strawberries grow well with sage. Pests like cabbage white butterfly, ants, moths and black flea beetle are repelled by this plant, while bees tend to like it.

CHIVES Sow this hardy perennial in spring to summer in moist, fertile soil, in a semi-shade to sunny spot. Leaves and flowers can be consumed.

Companion plants include apple, grapes, cucumber, brassicas and lettuce. Chives repel aphids, cabbage worms, carrot fly, mites and nematodes, and they attract bees.

CORIANDER This hardy annual prefers to be sown in autumn in light, fertile soil, in a sunny spot.

Water coriander regularly. All parts of the plant are edible. Companion plants include lettuce, tomato, cabbage and spinach.

Aphids, spider mite and white flies don't like coriander, but beneficial hoverflies do.

LAVENDER An evergreen, hardy shrub. Plant in spring to autumn in light, free draining soil in a sunny, sheltered spot. Water sparingly. The leaves and flowers are edible. Chamomile, lettuce, brassicas, onion and tomato are good companions. Lavender repels whitefly and deter codling moth and attracts bees.

PARSLEY A biennial grown as an annual, parsley is best sown in spring, summer and late summer in moist, fertile soil and partial shade.

Leaves and seeds can be eaten. Asparagus, sweet corn and tomato make good companion plants. Parsley grows well in pots but also loves a good garden bed.

MINT Mint is a hardy, spreading perennial, best planted in spring to autumn in moist soil, in light shade. Leaves and flowers are full of flavour. Companions include tomato, peas, cabbage and onion. Mint repels cabbage white butterfly, ants, fleas and moths, and attracts bees. It's best to grow mint in pots.

ROSEMARY Plant this evergreen shrub from spring to autumn in free draining, low fertile soil in a sunny position. Enjoy rosemary leaves and flowers. Companions include cabbage, beans, carrots and brassicas. Repels most insects, and attracts bees. Prune rosemary in spring and never allow water-logging.

TARRAGON (French) This herbaceous perennial likes to be planted in late spring to summer in light, free draining, low fertility soil in a sunny position. The leaves are edible. Tarragon is a companion to most vegetables, and is said to enhance the growth and flavour of crops grown with it. Its is disliked by most pests.

THYME An evergreen, sprawling shrub, thyme is best planted it in late spring to autumn in poor, free draining soil in a sunny position. Leaves and flowers can be eaten. Cabbage, eggplant, potato, strawberry and tomato are good companions. Aphids and cabbage white butterfly don't like thyme; hoverflies do.

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: Email: perfectlygoodfoodathome@gmail.com

Facebook: Perfectly Good Food At Home 47

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Winter woollies A chunky, cuddly scarf is the best way

to stay snug as the cooler weather takes hold. Be prepared for chilly days, with a bespoke creation – knitted by you.

Ge t se t for wint e r and . g n i t t i n k t r sta

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TRY IT

CABLED COWL

Intermediate knitting MEASUREMENTS Width (approx)

cm

23

Circumference (approx)

cm

190

MATERIALS

CLECKHEATON CALIFORNIA 8 PLY 100g balls Quantity (0827 Teal or 0819 Camel)

6

• 1 pair 12mm knitting needles

COWL

Using 12mm needles and 2 strands of yarn together, cast on 36 sts.

Note – To keep edges neat, join new balls of yarn 4 sts in from side edge. This way ends can be woven vertically through work and not along the edge.

Begin pattern 1st row

• Cable needle • Wool needle and plain yarn for sewing seam

TENSION

– Sl 1 (purlways on all odd numbered rows), P3, K1tbl, P2, K1tbl, P4, K12, P4, K1tbl, P2, K1tbl, P4.

2nd and foll alt rows – Sl 1 (knitways on all even numbered rows), K3, P1tbl, K2, P1tbl, K4, P12, K4, P1tbl, K2, P1tbl, K4.

3rd row – As 1st row.

10 sts and 13 rows to 10cm over stocking st, using 12mm needles and 2 strands of yarn together.

Correct tension is not essential for this cowl, however stated measurements and yarn quantities are based on this tension.

5th row – Sl 1, P3, T4B, P4, C6B, C6F, P4, T4B, P4.

7th row – Sl 1, P3, K1tbl, P2, K1tbl, P1, C6B, K6, C6F, P1, K1tbl, P2, K1tbl, P4.

9th row – As 1st row.

SPECIAL ABBREVIATIONS

11th row – Sl 1, P3, T4B, P4, K12, P4, T4B, P4.

C6B = Slip next 3 sts onto cable needle and leave at back of work, K3, then K3 from cable needle.

13th row – Sl 1, P3, K1tbl, P2, K1tbl, P4, C6B, C6F, P4, K1tbl, P2, K1tbl, P4.

C6F = Slip next 3 sts onto cable needle and leave at front of work, K3, then K3 from cable needle.

15th row – As 7th row.

T4B = Slip next 3 sts onto cable needle and leave at back of work, K1tbl, then (P2, K1tbl) from cable needle.

19th row – As 1st row.

17th row – As 11th row.

21st row – As 13th row.

23rd row – Sl 1, P3, T4B, P1, C6B, K6, C6F, P1, T4B, P4.

24th row – As 2nd row.

Last 24 rows form patt for rem.

Rep last 24 rows 9 times, then 1st and 2nd rows once.

Cast off.

TO MAKE UP

DO NOT PRESS. Using plain yarn, join cast-on and cast-off ends to form cowl.

Knitting abbreviations approx = approximately cm = centimetres cont = continue foll K P patt

= = = =

rem rep sl

follows or following st/s knit stocking st purl tbl pattern

= remains/remaining = repeat, repeating = slip

Kni t t e d in C le c k he a t on California 8ply cleckheato n.com.au

= stitch/es = knit right side rows, purl wrong side rows = through back of loop 49

Protect your

Beauty

The key to keeping your skin looking youthful is daily protection from the sun’s damaging UV rays.

Cancer Council’s range of cosmetics and body care products offer SPF 30 protection that nourishes and beautifies your skin.

Products to make protecting your beauty simple.

For more information visit www.cancer.org.au

Cancer Council cosmetics are now available from Cancer Council retail, online and selected pharmacies. www.cancercouncilshop.org.au

Vitality Brands products are available from the following leading retailers, Australia-wide:

Also available at good pharmacies Vitality Brands products are available from the following leading retailers throughout New Zealand:

shop-vitalitybrands.com

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Vitality is a seasonal health and happiness magazine dedicated to helping you live your life to the full.

PLEASE NOTE: This and all offers throughout the magazine close on 01/06/15.

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integrity team play Vitality Brands Worldwide is an Australian owned company dedicated to developing “wellness� products that help people feel healthier and happier, thereby influencing their lives in a positive way.

challenge the status quo passion visit: www.vitalitybrands.com shop online: www.shop-vitalitybrands.com contact us: info@vitalitybrands.com 52