!e E E R F on P lease take
Spring
2015
Natural
beauty
Fresh makeup trends
Chocolate desserts
(with no sugar added!)
SPRING CLEAN YOUR SKIN
FLAWLESS BEAUTY GOTCHA COVERED FACIAL SUN PROTECTION AND COSMETICS IN ONE MADE FOR THE AUSTRALIAN WAY OF LIFE. CANCER.ORG.AU
EVERY PURCHASE CONTRIBUTES TO CANCER RESEARCH AND SERVICES
What's inside 16 Impressive entertaining 34 Realistic, goal-driven fitness 36 Expert spring skincare tips 16
Spring brings growth
& NEW LIFE
Hello Vitality readers. Happy spring!
As a result of these experiences and the period of reflection that followed, we chose to form Vitality Brands, a company dedicated to promoting the benefits of a healthy lifestyle.
This beautiful season sees new life and blossoming growth. We feel this issue of Vitality Magazine fits quite well with this theme, not only for its content, but also because this issue marks a very exciting chapter for the publication.
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Since then, Vitality Brands continues to grow and thrive. We now have a like-minded team of over 55 people who, with complementary professional skills and aligned personal values, are building an exciting range of products that fulfil our mission.
You may be a long-time subscriber, or you may be discovering it for the first time, paired inside Wellbeing – Australia’s leading natural health and lifestyle publication.
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In an effort to communicate our health and wellness message to a broader community, we chose to partner with Wellbeing. It was the natural choice, considering Vitality is the official publication of Vitality Brands Worldwide – an Australian-owned company dedicated to providing wellness products that help people feel healthier and happier, thereby influencing their lives in a positive way. This is our mission – an ethos stemming from the personal stories of my business partner and myself, and the reason we founded Vitality Brands 12 years ago.
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.
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I was a corporate "road warrior" – Asia Pacific Regional President for a billion dollar multi-national food company. I suffered one of your more classic "burn-outs": I was overweight, disconnected from home and chained to the job that took me overseas from Sunday night to Saturday morning. I was forced to make the biggest choice of my first 40 years: give away the money and prestige of a high profile job, or give away my home, family, health and sanity. The choice was irrefutably clear. At around the same time, my friend and corporate financier Richard Meyrick suffered a near fatal heart attack – aged 38. He had no choice.
These products include Cancer Council sunscreen and cosmetics, Well Naturally No Sugar Added chocolate and snack bars and Derma e natural skincare. If you’re reading Vitality Magazine for the first time, welcome. We hope it inspires you to live the healthy, happy lifestyle that we live and breathe each day. And to our existing readers, thank you. We appreciate your loyalty and support.
James Wright Managing Director Vitality Brands Worldwide
Vitality w i n Wellness 1 of 1 0 Packs
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AS SEEN IN PRACTICAL PARENTING
WORD-OF-
MOUTH
I love that it’s a mask and exfoliant – any 2-in-1 product saves me so much time… And it’s all natural, so I’m looking after me and my baby
MUM Lisa, mum to Archie 2½, tried and loved the Derma e range of natural skincare products
M
um-of-one (and soon to be two) Lisa tried the new 2-in-1 Charcoal Mask from the new Purifying range of Derma e skincare. The 2-in-1 Charcoal Mask is perfect for busy mums. The mask draws out impurities and toxins to clear hormonal breakouts, while improving and smoothing the skin’s texture with its additional exfoliating properties. Lisa’s a fan, saying “This has left my skin feeling amazing, as soft as a newborn’s skin!” Have you used natural skincare products before? When I was pregnant with Archie a few years ago, I seriously assessed my lifestyle and was shocked to discover how many chemicals were in my skincare products. I tried natural skincare and have never looked back! Not only does my skin look amazing, it is far less red and sensitive, because there are no nasties. Results are great. As a mum, why did you choose Derma e products? I did my research and was very impressed with the Derma e heritage, values and ingredients. The range is 100 per cent vegan, not tested on animals, is gluten free, recyclable and manufactured with 100 per cent wind energy – I applaud companies who take this approach and are so eco-conscious. Which is your favourite Derma e product and why? Since being pregnant, one week I’m oilier, the next week I’m dry… thanks hormones! When I am oily I tend to break out a lot along my jawline. When I do, my favourite product is the Derma e Purifying Mask. I love that it is a 2-in-1 product; saving me time! My skin always feels and looks amazing afterwards. When my skin is feeling a little dry, I use the Hydrating Day Crème – it’s like a big glass of water for my skin. What products will you try next and would you recommend to your friends? Next I’m trying the Soothing Eye Gel. Once I have welcomed this new baby into the world I’m going to need it to help disguise the inevitable sleep deprivation! It’s a cooling eye gel and is going to be my daily ‘can’t live without’ product. As for whether I’d recommend Derma e to my friends? I’ve already told everyone I know!
REAL-MUM ROAD TEST Lisa, mum to son Archie, 2 1/2 years
Derma e natural skincare
Derma e natural skincare products blend the pure, natural goodness of skin vitamins, herbal extracts and antioxidants into formulas to nourish all skin types and concerns with safe, naturally potent ingredients. Purifying skincare The Purifying products (pictured below) are designed for oily, active or urban skin types. The formulas use Activated Charcoal to naturally draw out toxins, replenish vital nutrients and restore skin’s resistance to environmental stress.
If you’d like to know more…
…about the detoxifying products in the Purifying range or other products from Derma e, visit www.dermae.com.au Available in Priceline and some independent pharmacies now.
Hello spring! Bring brightness and joy back into your life. Spring is a beautiful season when the weather is warm enough to enjoy being outdoors for long, lovely lengths of time. Maximise it with bike rides and barbeques, gardening and day trips. Get set for summer by rejuvenating your fitness, happiness and home. And get organised by planning for the festive season and scheduling some summer fun. Enjoy spring – it’s such a glorious season.
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SPRING FEATURE
Protect yourself As the UV level climbs, sun protection is essential. Stock up on sunscreen for the summer, and start using it whenever the UV index goes above three. Did you know: in the northern states of Australia, the UV index rarely goes below three, meaning sun protection is required each day. Cancer Council sunscreen is focused on innovating the look, feel and application of sunscreen – providing the highest levels of trusted UV protection for all Australians. The wide range of SPF30-50+ formulas is designed to suit everyone – from dry touch and oil free, to fragranced sunscreen body sprays and foams. Using sunscreen never felt so good!
Get set for the festivities
Complementing the sunscreen is the Cancer Council cosmetics range – a collection of quality beauty products including BB crèmes, foundations, tinted moisturisers, hand cream, lipsticks and lip glosses that all contain SPF30 – allowing you to protect your beauty each and every day.
Don’t let the silly season drive you crazy. Start early this year and tick those gifts off your loved ones’ wish lists.
Ensuring you’ve applied at least SPF30 coverage will help minimise UV damage and premature skin ageing.
If you’re hosting a Christmas party, start planning menus, researching recipes and purchasing non-perishable ingredients, drinks and decorations. Send “save the dates” to your guests to maximise attendance. If you’re buying new outfits for the festive season, start shopping now. Book hairdressing and beauty appointments in advance to avoid missing out and tick one more thing off your Christmas to-do list.
Put the fun into fitness Has your fitness waned over winter? Spring’s advent is the perfect excuse to revive your wellness routine. The weather is warm, daylight savings kicks in and you suddenly find yourself itching to burn that pent-up energy from a long winter spent indoors. Get up early to exercise alfresco and inhale the fresh, spring air – no more being cooped up at the gym. Hit the track, bike path or beach. Do a new class, run with friends, or bounce along at a trampoline park. Yes, fitness can be fun! Enjoy the local scenery, become more present and feel more grounded. Celebrate your body and just how much it can physically achieve when you put your mind and heart into a sweaty session. Relish the reward of feeling energised, happy and alive once you’re done.
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Schedule summer Summer is so close. Do you ever notice how quickly this magnificent season passes? Before you know it, you’re back at work, wishing summer was longer and that you’d enjoyed more time outdoors. Spend some time in spring planning your perfect summer. This includes: • Booking a beachside holiday – somewhere you have never been, or a cherished family destination. • Making a list of all the places you want to visit for day trips. Look for new parks, gardens, beaches, pools and coastal towns perfect for summer adventures. • Booking a guided tour or lesson – anything from cycling around the city, to boating around the bay, snorkelling in the sea, to cruising along the river. • Inviting friends to a backyard barbeque, or finding new places to meet them for brunch, dinner or a picnic in the park. • Perusing the calendar of events in your city and picking a couple that suit your interests: outdoor cinemas, sports matches, music festivals, food and wine shows and night markets all feature in cities and towns throughout summer.
How does your V it a l it y w i n garden grow? Wellness 1 of 10 Pac
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ks
Green thumbs glow in spring – it's the best time to plant your favourite veggies, fruits and herbs. Optimal conditions like good rainfall and warm temperatures will have your garden blooming. Try these tips: • Show some love and give your garden a clean up, removing any dry, dead plants. • Clean up your outdoor living areas, or invest in some nice outdoor furniture, preparing the space for backyard leisure.
• Visit your favourite nursery and stock up on greenery – injecting colour and life into your garden with flowers, fruiting plants and vegetables. Nurturing your garden is beneficial on many levels: it’s good exercise, mentally calming and just great for getting some fresh air and enjoying the balmy weather. Spend significant time indoors? Bring the greenery to you. Select some cute, indoor potted plants or cacti and bring joy to your indoor living space.
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SPRING FEATURE
Glass half full Clear away anything in your life that brings you down or turns your positive emotions into negative ones. Does scrolling your social media feed leave you with a sense of inadequacy? Do you have a friend or family member that’s always raining on your parade? A partner with whom you fight constantly? A job that fills you with a sense of dread each morning? Time to make some big decisions and cut these negatives from your life. Of course, negatives also come from within: • Try changing your bad habits – the ones that make you feel good temporarily, but do damage or hold you back in the long term. • Refresh your attitude: it’s amazing how approaching tasks and obligations with a positive outlook can make those tasks so much easier.
• Try putting things into perspective: think of how lucky you are to have certain things in life. Instead of groaning about going to work, or having a family function to attend, focus on the positives and appreciate that you have employment, a great family, and so on. • Stop setting unrealistic goals for yourself, or comparing yourself to others. You dance to your own beat. Be proud of your achievements and grateful for what you have (instead of lamenting what you don’t). • Acknowledge your progress and remind yourself that every positive step you take (no matter how small) brings you closer to achieving your goals. Make room for personal growth, good times and a surge in self-esteem – it’s all around the corner.
Quick tip: When the temperature rises, hydration is the hero. Be sure to drink adequate amounts of water each day to keep your body and skin functioning and looking its best.
Home beautiful Open those windows and doors – let there be fresh air! Spring is a great time to get your house fresh and de-cluttered. It’s always therapeutic to clean out your wardrobe and throw away or donate anything that isn’t being used. More space is always welcome (plus, it creates room for a fresh spring/summer wardrobe). Have a spring clean and get into all those deep, dark corners. Clean out cupboards, under the bed, behind and inside the fridge, behind the washing machine and in all those hard-to-reach spots; clean the oven; polish wooden furniture; clean windows inside and out; steam clean carpets, drapes, mattresses and upholstery, and have doonas, pillows and blankets dry-cleaned.
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If you really feel like revamping your home, you could consider purchasing some new soft furnishings like cushions, quilt covers, lamps and wall prints. Go for soft, warmer tones, fresh citrus or mint shades, or splashes of primary colour. Don’t have an eye for design? Consult home lifestyle magazines, social media like Pinterest and Instagram, and interior design websites for inspiration.
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Wellness Packs
worth $150 EACH PACK INCLUDES CANCER COUNCIL SUNSCREEN AND COSMETICS, WELL NATURALLY CHOCOLATE AND CEREAL BARS AND DERMA E NATURAL SKINCARE.
To enter, simply visit vitalitybrands.com/contact Tell us what you love about Vitality Magazine. The best 10 entries will win. Winners notified via email. Good luck!
IN SEASON
The latest in spring health,
happiness and
THE BENEFITS OF BEING GREEN
You may have seen it popping up on your local café menu or Instagram newsfeed. It’s green in colour, presenting itself as a latte, yet being referred to as a “matcha latte”. Originating from traditional tea ceremonies in Japan, matcha is unlike any other green tea. The powdered formula is highly concentrated with chlorophyll and amino acid, and is said to assist in boosting metabolism, immunity and energy levels. Containing a small dose of caffeine, matcha has reinvented itself, emerging into the western world as a modern, sweet-tasting, green latte.
With strong alkalinising properties, the matcha latte is served with frothed milk and honey. Unlike regular green tea, which can lose some of its properties when the water is too hot, matcha is a milled form of the whole leaf. This means those enjoying this green beverage will get the best of its benefits. Because matcha drinkers are ingesting the whole leaf, not just the brewed water, one glass has the equivalent benefit of 10 glasses of green tea. Matcha’s pleasing taste, high nutritional value and antioxidant content make this beverage well worth trying.
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As if we needed any other excuses to avoid over-consumption of sugar, research published in the British Journal of Sports Medicine has shown that increased sugar and carbohydrate consumption are to blame for the obesity and diabetes surge – not lack of exercise. The research paper, entitled “It is Time to Bust the Myth of Physical Inactivity and Obesity: You Cannot Outrun a Bad Diet”, shows that the prevalence of diabetes increases 11-fold for every 150 additional sugar calories consumed daily, compared with the equivalent amount of calories consumed as fat. Researchers including sports scientist Professor Tim Noakes and Dr Steve Phinney also highlighted the ineffectiveness of calorie counting for weight loss. They argued that this method ignored evidence that it is the source of the calories that matters: “Sugar calories promote fat storage and hunger. Fat calories induce fullness or satiation”, said the report, published in April 2015. For those who are not overweight, researchers have claimed a high sugar, high carbohydrate diet puts them at the same risk of hypertension, high cholesterol, fatty liver disease and heart disease as that of their heavier counterparts.
SEASONAL STAR: IMPERIAL MANDARINS With rich, glossy, golden orange skin enclosing sweet flesh with very little seeds, it’s no wonder the Imperial Mandarin is the most popular of its variety. This widely available, easy to peel, conveniently sized fruit fits easily into your handbag or lunch box – making it an ideal, healthy snack.
Nutrition The Imperial Mandarin provides a higher amount of magnesium than any other citrus fruit and is very low in saturated fat and sodium. They are also an excellent source of thiamine, potassium, and Vitamin C, whilst being a very good source of dietary fibre.
Selection A sweet tasting Imperial Mandarin should have a rich, glossy skin and feel heavy – the heaviness indicates its level of juiciness! Keep an eye out for any soft spots on the skin and be sure to take care when you are packing and transporting them home, as the Imperial Mandarin is more delicate than other citrus fruit and can bruise easily.
Try them • Baked in the oven as a crumble with strawberries and muesli. Top with Greek yoghurt and honey. • In a salad with fresh ingredients such as capsicum, carrots, snow peas and shallots. Add pecans and sesame seeds and finish with a drizzle of extra virgin olive oil. • As an accompaniment in a simple stir fry with protein, chilli, ginger, Chinese broccoli and blanched almonds. Finish with a honey and soy sauce dressing. • Dried and served on skewers as a fun snack idea for kids. Or for an even sweeter treat, dip the mandarin skewers in melted Well Naturally No Sugar Added chocolate.
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BEAUTY SPOT IN SEASON
It’s an opportune time to undo any damage the cooler months have left on your skin’s surface, such as dehydration and altered elasticity. For a smooth, healthy complexion make sure you’re drinking plenty of water and try these simple tips from the skincare professionals at Derma e:
Moisturise from the inside out As well as drinking ample amounts of water, add foods rich in omega-3 fatty acids to your diet, such as salmon, walnuts, olive oil and ground flaxseeds. Omega-3s are responsible for keeping skin cells well lubricated, producing a rejuvenated appearance.
Turn down the heat Warming yourself up in the shower is a tempting pleasure, but it may also dehydrate your skin – breaking-down the lipid barrier and making it easier for your skin to lose its moisture. To prevent parched skin, take a lukewarm bath or shower instead.
Bring moisture back
V itality w i n Wellness 1 of 1
Moisturise immediately after showering by patting the skin dry with a towel, leaving it slightly damp, then immediately sealing that dampness with your moisturising cream. Try Derma e Hydrating Serum and Day Crème. Enriched with high levels of hyaluronic acid, this is the ideal solution for dry, dehydrated skin.
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ASLEEP IN TRY THIS: FALL UNDER ONE MINUTE Having trouble sleeping? We’ve got a better solution than the age-old sheep counting technique. The “4-7-8” method is a technique which focuses on your breathing to slow your heart rate. It’s as simple as breathing in through your nose for four seconds, holding your breath for seven and exhaling through your mouth for eight. Dr Weil, American MD and bestselling author on holistic health said: “Practising regular, mindful breathing can be calming and energising and can even help with stress-related health problems ranging from panic attacks to digestive disorders”.
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Want to try it? • Exhale completely through your mouth, making a whoosh sound. • Close your mouth and inhale quietly through your nose to a mental count of four. • Hold your breath for a count of seven. • Exhale completely through your mouth, making a whoosh sound to a count of eight. • This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths. This technique is also beneficial for any time you need to stop, take a breath and de-stress. Because of the increased levels of oxygen within your bloodstream, you can feel your heart slowing down and your mind and central nervous system transitioning into in a more relaxed state.
HOW HEALTHY IS
YOGHURT?
IN SEASON
In its traditional (and perhaps healthiest) form, yoghurt is simply milk fermented by live bacteria, resulting in a tart-tasting, thicker textured product with many benefits to gut health. What happens when you add flavourings and toppings to make yoghurt more interesting? Is it still good for you? Wladimir Budnik investigates. The word yoghurt is derived from Turkish yoˇgurt and is usually related to the verb yoˇgurmak: "to be curdled or coagulated; to thicken".
sugars, confectionery pieces and thickeners to achieve all the different flavour and texture varieties that fill the dairy cabinet of the supermarkets.
The bacteria used to make yoghurt are known as “yoghurt cultures”. Fermentation of lactose (the sugar naturally present in milk) by these bacteria produces lactic acid which reacts with the milk protein to denature it and give yoghurt its texture and characteristic tangy taste. Cow's milk, the protein of which is predominantly casein, is most commonly used to make yoghurt.
For example, the sugar content of natural yoghurt is around 6-7 per cent. For a sweetened, fruit flavoured yoghurt, the sugar content is double at around 13-14 per cent.
Dairy yoghurt is produced using a culture of Lactobacillus bulgaricus and Streptococcus thermophilus bacteria. In addition, other lactobacilli and bifidobacteria are also sometimes added during or after culturing yoghurt. Some countries require yoghurt to contain a certain amount of live micro-organisms to be able to be classified as yoghurt. In Australia, fermented milk and yoghurt must contain a minimum of 1 million live bacteria per gram to qualify as being a yoghurt product. If full cream milk is used to make yoghurt, then the resulting product is usually referred to as natural yoghurt. If low fat milk is used, then natural low fat yoghurt is the outcome.
Is yoghurt a healthy food? The nutritional profile of natural yoghurt is similar to that of the milk from which it was made. Because concentrated milk solids (like milk powder) are also added to the liquid milk, this results in higher protein, fat and calcium content. For example the calcium content of yoghurt is around 2838 per cent higher than standard milk and is 23 per cent of the Recommended Daily Intake (RDI) for calcium. Likewise for the protein content and the natural sugar content. So the answer is yes, natural yoghurt is considered a healthy food. The nutritional quality of yoghurt becomes compromised however once manufacturers start adding other ingredients such as fruit concentrates, syrups,
Some yoghurt brands make claims about the health benefits of the live bacteria (referred to as “probiotics”) in their yoghurts. The scientific data to validate claims such as “supports intestinal health and immunity” however, is weak and not generally accepted by the scientific community and regulators.
What about frozen yoghurt? We’re seeing many frozen yoghurt bars popping up of late, and there’s a popular trend to eat frozen yoghurt in preference to ice cream in the belief that it must be a healthier option. Unfortunately this is not necessarily the case. The ingredient list for frozen yoghurt more closely resembles ice cream than it does yoghurt and indeed where ice cream has around 10-12 per cent sugar, frozen yoghurt contains 20-25 per cent sugar. The other major difference is that most frozen yoghurt products are made with low fat recipes which results in an icier textured product, and while this is accepted by consumers for frozen yoghurt, it’s not the case for ice cream where consumers are looking for a creamier taste and texture. Typically the fat content of a low fat frozen yoghurt would be 3 per cent while an ice cream would be around 6 per cent. Bottom line? If you love the tangy taste of yoghurt then the healthier option is to use natural yoghurt and add your own fruits, berries and nuts rather than buying flavoured yoghurts. As for frozen yoghurts, if you’re concerned about sugar then you may as well buy an ice cream. If it’s fat you’re avoiding, low fat frozen yoghurt is a better option. – Wladimir Budnik, Vitality Food Scientist
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Vitality Brands awarded for helping those with Motor Neurone Disease
We are very proud to announce that Vitality Brands Worldwide recently received the Victorian ‘Supporting Disability’ award for our Take A Break from MND program which aims to help enrich the lives of those living with Motor Neurone Disease.
Vitality Brands Founder and Managing Director James Wright accepted the award on behalf of the whole Vitality team before a large audience, including many distinguished guests, at Federation Square in Melbourne on July 21. The CEO of MND Victoria Rodney Harris, along with MND Victoria Fundraising Manager Kathy Nightingale (who nominated Vitality Brands for the award) were in attendance to cheer-on the win. About the Take a Break from MND program The financial pressure that MND brings to a family means that affording 'little luxuries’ as well as some essential ‘everyday’ items often very difficult and in some cases, impossible. The 'Take A Break’ program provides monetary support to help purchase things that help sufferers and their families ease the financial stress of managing the disease. The program has funded a variety of activities such as family meals in a restaurant, a day out to the football, attendance at concerts, weekends away, as well as specific needs such as home renovations, respite care, massage, and purchase of communication devices like iPads.
▲ James accepts his award, presented by Dr. Pradeep Philip, Secretary, Department of Health & Human Services.
▲ Take a Break is all about helping those with MND and their families live happier lives.
The Take a Break program is very well-aligned to Vitality’s strongly held values about giving back to the community around it, as well our company mission which is, in part, to influence people’s lives in a positive way. About the Victorian Disability Sector Awards The Victorian Disability Sector Awards celebrate the work of individuals and organisations working to assist people with disabilities to achieve their goals and gain the recognition they deserve. The awards are the initiative of National Disability Services and the Department of Health & Human Services. Vitality will continue to support Take a Break from MND, which also helps Tasmanian families, and is also looking to extend the program across several other Australian states.
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HEALTHY KITCHEN
How delightful Spring is a reason to celebrate, so gather your nearest and dearest and invite them over for a special treat. From sophisticated soirees to gorgeous afternoon garden parties, these no sugar added desserts are sure to exceed expectations.
CREAMY CHOCOLATE CUSTARD FLAN Dive into silky chocolate heaven with this luxurious flan. Made with rich, dark chocolate, the smooth texture is gorgeously interrupted by a crumbly, biscuit-like base. Gluten free | Grain free | Dairy free | No sugar added
Serves 12 Ingredients For the base 2½ cups walnut meal 2 tablespoons coconut flour 3 tablespoons Natvia ½ teaspoon ground ginger ¹⁄ ³ cup coconut oil, melted 1 free range egg, beaten Method Preheat conventional oven to 170°C (150°C fan forced). In a large mixing bowl, whisk together the walnut meal, coconut flour, Natvia and ginger until combined, ensuring any lumps are broken up. Add melted coconut oil and beaten egg. Mix through until evenly combined and the mixture can be formed into a large ball. Using fingers or the base of a glass to ensure even pastry width, press the dough into a greased flan case with removable base (for ease of removing flan when serving). Bake in oven for 20-25 minutes until evenly cooked and golden brown in colour. Remove from oven and allow to cool. Chocolate custard filling Shake the can of coconut milk for a few seconds before pouring contents into a saucepan.
For the chocolate custard filling 1 can of coconut milk, divided 4 tablespoon Natvia 1 teaspoon vanilla extract ¼ cup arrowroot powder, sifted 1 tablespoon raw cacao or cocoa powder 1 pack Well Naturally Melts Fruits of your choice to serve
coconut milk, arrowroot powder and cacao in a separate bowl until free of lumps. Mixture should be batter consistency. When the coconut milk mixture begins to simmer, take roughly ¼ cup of it and gradually whisk it into the arrowroot mixture. Turn down the heat to the lowest point and start pouring the cacao mixture into the simmering pan of coconut milk, being sure to continue whisking the entire time. Keep whisking until the custard comes back to a light simmer and begins to thicken. Remove the custard from heat and continue whisking for about 1 minute while it begins to cool. Add the Melts and keep stirring until the custard is smooth.
Bring half of the coconut milk, Natvia and vanilla to a simmer over low heat.
Allow to cool slightly before pouring custard into prepared flan case and placing in the fridge to chill and set for several hours or overnight.
While milk mixture is heating, whisk together the remaining
Serve the flan with fruits or your choice. Berries work well.
16
HEALTHY KITCHEN
CHOCOLATE PANNA COTTA DELIGHTS Creamy and cool, these individual desserts are made even more sublime with warm melted chocolate adorning the crown. Sprinkled with berries and nuts, they are sure to impress. Gluten free | Grain free | Dairy free | No sugar added
Makes: 8-10 Ingredients 2½ cups coconut milk 2 packs Well Naturally Melts 4 tablespoons Natvia 1 teaspoon vanilla extract 2½ tablespoons powdered gelatin, dissolved in two cups of boiling water Berries, oranges or roasted hazelnut; coconut cream or natural yoghurt to serve
Tip: To prevent a skin from forming on custard as
it cools, press cling wrap against the surface of the custard. Remove just before pouring into the flan case.
Method In a pan over medium heat, heat coconut milk until it begins to simmer. Add Melts, Natvia and vanilla extract and stir gently with a whisk for a few minutes until mixture reaches boiling point. Add the gelatin mixture (through a strainer to avoid any lumps forming) to the chocolate and continue to whisk over heat until well combined. Remove from heat and pour into individual silicon moulds. Allow to cool slightly before placing in the fridge to chill and set for several hours or overnight. Carefully turn out from moulds and serve with fresh orange segments or berries, crushed roasted hazelnuts and a dollop of whipped coconut cream or natural yoghurt.
Tip: A spoonful of melted
Well Naturally Chocolate on top makes a delicious addition. 17
HEALTHY KITCHEN
FLOURLESS CHOCOLATE, PRUNE AND WALNUT CAKE Dense and delicious, this indulgent cake dishes up the goodness of prunes, walnuts and dark chocolate. The sea salt enhances the flavour. Celebrate the wellness life with a decadent slice. Gluten free | Grain free | No sugar added
Serves 8-10 Ingredients For the cake 220ml natural prune juice 1 cup pitted prunes, finely chopped 1 heaped cup Well Naturally Melts 90g organic butter or coconut oil, melted or macadamia oil 250g walnut meal 1 tablespoon psyllium husk
1 teaspoon gluten free baking powder ½ cup Natvia 5 free range eggs, separated Pinch of sea salt For the icing 1 packet Well Naturally Melts 1 teaspoon coconut oil, melted
Method Preheat oven to 180ºC (160ºC fan-forced). Heat prune juice in a small pot over gentle heat and add prunes. Bring to a low simmer before removing from heat and allowing mixture to sit for 25-30 minutes to cool. Melt chocolate as per package instructions, stirring in the butter/oil until evenly combined, smooth and free of any lumps. Once mixture cools, add the walnut meal, psyllium husk, baking powder and egg yolks, whisking together until well mixed and of even consistency. In a separate bowl, beat egg whites together with a pinch of salt until stiff peaks begin to form, being careful not to overdo it and cause separation. Fold half of the beaten egg whites through the chocolate mix and then add the prunes and remaining egg white, slightly folding to combine but being careful not to over mix as you want to keep the cake light and moist. Pour mixture into a greased and lined (with baking paper) 22cm round cake pan and bake for 35-40 minutes or until a skewer comes out clean. Allow cake to cool in tin for 10-12 minutes before turning onto a wire rack to cool completely. Chocolate icing Melt Well Naturally Melts as per package instructions and stir through coconut oil until smooth and glossy. Once slightly cooled, pour over cake and sprinkle with some chopped walnuts and halved prunes before cutting and serving.
Hayley Cavicchiolo is a nutrition, 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 providing a range of nourishing, allergen-free food products. Email: hayley@nourishedhabits.com Facebook: Nourished Habits
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HEALTHY KITCHEN
CHOC MINT CHIP ICE CREAM PIE Zing, crackle and crunch! This fun, fresh, chocolate mint ice cream treat will excite guests at your next garden party. Keep them guessing with surprises of sugar free mint chips throughout. Gluten free | No sugar added
Serves 10-12 Ingredients 1 pack Well Naturally Melts 4 cups gluten free puffed rice 2 litres no added sugar vanilla ice cream, softened slightly 2 x Well Naturally Peppermint Chip Milk Chocolate bars, coarsely grated Method Melt Well Naturally Melts as per package instructions. Mix chocolate through puffed rice until completely combined. Pour mixture into a small, 8-9 inch, lightly greased spring form
tin and press evenly into the bottom and slightly up the sides of the tin before placing in the freezer until firm for 5-10 minutes. In a separate bowl, mix ice cream together with 1 grated Well Naturally Peppermint Chip Milk Chocolate bar and spoon over the chocolate base, using a spatula to spread evenly. Cover tin and place in the freezer to set completely – for at least 2 hours. Serve immediately, with second grated Well Naturally Peppermint Chip Milk Chocolate bar sprinkled on top.
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 food section of supermarkets and online: shop-vitalitybrands.com. 19
HEALTHY KITCHEN
LAMB BROTH Think before you throw out the trimmings and bones from your next lamb roast. Lamb broth provides similar nutritional benefits to a gelatine-rich beef broth, but with the comforting flavour of lamb to add variety to your soups. Gluten free | Wheat free | Dairy free | Sugar free
Makes about 1 litre (4 cups) Ingredients 60ml (Âźcup) extra virgin coconut oil 1kg lamb marrow bones 2 litres (8 cups) filtered water 2 carrots, peeled and roughly chopped 2 celery stalks, roughly chopped 3 garlic cloves
1 onion, peeled and quartered 1 bay leaf 2 tablespoons apple cider vinegar Celtic sea salt and freshly cracked black pepper, to taste
Method Preheat the oven to 200°C. Place a flameproof casserole dish on the stove top over medium heat and melt the coconut oil. Add the bones and stir to coat. Place the lid on the casserole dish and transfer to the oven. Bake for 30 minutes or until the bones are browned. Transfer to the stove top, remove the lid and cover contents of dish with the filtered water. Add the remaining ingredients, including the seasoning. Bring to a boil, then reduce the heat to as low as possible and simmer for 4-6 hours. Add a little more filtered water from time to time if necessary. Remove from the heat and allow to cool, then strain and refrigerate until the fat congeals on top. Skim off the fat and store the broth in an airtight container in the fridge or freezer, or freeze in ice-cube trays.
Healing powers Give your digestive system a new lease on life with these cleansing dishes from Lee Holmes. Combining nutritionally-balanced ingredients, these pleasing meals are also light enough to enjoy on warm days.
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HEALTHY KITCHEN
SUPERCHARGED TIP: Make bone broths in a
slow-cooker – cook on low for up to 24 hours, topping up with filtered water if the liquid reduces too much.
BAKED BLUEBERRY CUSTARDS This is one sweet comfort food you will love coming home to at the end of a busy day. Coconut milk is an excellent replacement for dairy, making an allergy and digestive-friendly custard. Gluten free | Wheat free | Dairy free
Serves 4 Ingredients 400ml tin additive-free coconut milk 4 organic egg yolks 1 teaspoon alcohol-free vanilla extract 8 drops liquid stevia 155g (1 cup) blueberries Method Preheat the oven to 140°C. Heat the coconut milk in a medium saucepan over medium heat for 2-3 minutes or until just warmed. Meanwhile, whisk the egg yolks to ribbon stage (when you lift the whisk the mixture falls slowly and forms a ribbon that holds its shape for a while). Slowly add the coconut milk to the egg, then return to the saucepan and place over medium heat, stirring constantly, until it starts to thicken. Remove from the heat, and then stir through the vanilla extract and stevia. Divide the blueberries between four ramekins or ovenproof bowls, and then pour the egg mixture over the top. Place the serving dishes in a baking dish, then pour enough boiling water into the baking dish to come halfway up the sides of the ramekins. Bake for 30-35 minutes or until the custards wobble when shaken gently. Allow to cool, then refrigerate until you’re ready to serve. 21
HEALTHY KITCHEN
GARDEN-FRESH ASPARAGUS SOUP The healthy snap of a bright green, newseason asparagus stalk really is something to behold. Enjoy their unique, grassy-sweet flavour and their healthy-bacteria-boosting proteins in this fresh and uplifting soup. Gluten free | Wheat free | Sugar free
Serves 4 Ingredients 2 tablespoons butter 2 tablespoons extra virgin olive oil, plus extra to serve 2 spring onions, finely chopped, plus extra, curled in cold water, to serve ½ teaspoon curry powder ¼ teaspoon ground ginger ½ teaspoon ground turmeric Grated zest and juice of 1 lemon 2 medium turnips, peeled and diced 750ml (3 cups) vegetable stock 270ml tin additive-free coconut milk 175g (1 bunch) asparagus, cut into 1.5cm pieces ½ teaspoon Celtic sea salt Freshly cracked black pepper, to taste Method Melt the butter with the oil in a large saucepan over medium heat. Add the spring onion and cook, stirring frequently, until soft. Add the curry powder, ginger, turmeric, lemon zest, juice and turnip and cook, stirring frequently, for 5 minutes. Add the stock, coconut milk and asparagus, and simmer, partially covered, for 15 minutes or until the turnip is tender, then add the salt. Remove from the heat and allow to cool slightly, then purée the mixture in batches in a food processor or blender until smooth. Reheat gently if necessary, then drizzle with olive oil, grind over black pepper and garnish with curled spring onion.
Recipes and images from Heal Your Gut by Lee Holmes. Available in store and online from Murdoch Books $29.99.
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HEALTHY KITCHEN
FALAFEL WITH GREEN TAHINI
It takes time to make a good falafel so you’ll need to start this recipe 24 hours in advance. To shape the falafel you can use a traditional falafel spoon. Alternatively, you can use two tablespoons, or do it the Egyptian way and make small patties with your hands. Serves 20 Ingredients 200g (1 cup) dried chickpeas 100g dried split broad beans 1 large handful coriander leaves picked 2 large handfuls flat-leaf parsley, leaves picked 1 small onion, coarsely chopped
2 long red chillies, seeds removed, finely chopped 4 garlic cloves, coarsely chopped 1 teaspoon baking powder 1 teaspoon ground cumin 2 tablespoons sesame seeds Rice bran oil, for deep-frying
Method In a large bowl, soak the chickpeas and broad beans overnight in cold water, changing the water at least twice during this time. Drain the chickpeas and broad beans and put them in a food processor with the coriander, parsley, onion, chilli and garlic. Whiz until grainy (not a smooth purée). Transfer the mixture to a bowl and add the baking powder, cumin and sesame seeds. Mix together and, using a falafel spoon or two tablespoons, quenelle the mixture or roll it by hand into 20 patties. Pour enough rice bran oil for deep-frying into a large deep saucepan and heat to 170°C. To test if the oil is hot enough, drop in a cube of bread and if it turns golden brown in 20 seconds you are good to start cooking. (If the oil is not hot enough, the falafel will break up.) Working in batches, drop the falafel into the oil and deep-fry for 3 minutes, or until golden. Remove the falafel with a slotted spoon and drain on paper towel. Serve with green tahini or hummus. Green tahini This green tahini is a take on the classic tahini – which is whiter in colour – and is used as a dressing, dip or a complement to hummus. The addition of different herbs in this version gives it a vibrant green colour, as well as a grassier flavour that works well with many dishes. Ingredients 2 cups coriander leaves, coarsely chopped 125ml (½ cup) lemon juice
Zest for life
2 garlic cloves, peeled 90g (1⁄3 cup) tahini 1 teaspoon sea salt flakes
Method In a food processor, blend the coriander with 100ml water until you have a smooth, green paste; don’t over blend as the coriander will go black. Add the lemon juice, garlic and tahini and blend until smooth. Stir through the sea salt flakes.
Take yourself on a flavour journey and explore the fresh, vibrant tastes of the Middle East with these dishes.
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HEALTHY KITCHEN
LAMB BURGERS WITH MIDDLE EASTERN COLESLAW Including your guests in the preparation of a meal is a great way to entertain, and these burgers are ideal for a lunch party where you get the ingredients ready beforehand, and lay them on the table for all to make their own. Serves 4 Ingredients 750g good-quality coarse minced lamb 2 teaspoons coriander seeds, toasted and crushed 1 handful coriander leaves finely chopped 3 tablespoons olive oil 5 tablespoons red harissa 1 teaspoon chilli flakes 4 tablespoons aïoli, to serve 4 brioche burger buns, toasted Middle Eastern coleslaw to serve Method Put the minced lamb, coriander seeds, chopped coriander, olive oil, 4 tablespoons of harissa and the chilli flakes in a large bowl. Season with salt and pepper and mix to combine. Divide the mixture into four portions and gently shape into burger patties with your hands. (Don’t overwork the patties.) Cook the burgers in a non-stick frying pan over medium heat for 2-3 minutes each side (for medium-rare), or to your taste. You can also cook them using the grill or barbecue heated to medium. Combine the aïoli and remaining harissa in a small bowl. To assemble the burgers, toast the cut side of the buns. Place the bun bottoms on plates and add a dollop of the harissa aïoli, a handful of coleslaw and a pattie. Add another handful of coleslaw, another dollop of aïoli and top with the bun lid. Red harissa Makes about 1kg 700g capsicums, roasted, peeled and seeded 6 garlic cloves, peeled 2 large green chillies 2 handfuls coriander leaves and stems washed and coarsely chopped 3 teaspoons mild paprika 2 teaspoons ground cumin 2 teaspoons ground coriander 2 teaspoons caster sugar 2½ tablespoons red wine vinegar 200ml extra virgin olive oil Method Put the roasted capsicums, garlic, chillies and chopped coriander in a food processor and blend to a paste.
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Add the paprika, cumin, ground coriander and sugar and blend for a further minute. Add the vinegar and salt to taste, then drizzle in the olive oil slowly with the motor running until combined. Aioli Makes 750g 5 garlic cloves, peeled 5 egg yolks 1 teaspoon Dijon mustard ½ teaspoon sea salt flakes 1 teaspoon white wine vinegar 500ml (2 cups) light olive oil Method Preheat the oven to 170°C. Put the garlic on a baking tray and cook until lightly golden, about 7-8 minutes (if overcooked it will have a bitter taste). Cool the garlic to room temperature. Mash with a fork. Blend the egg yolks, mustard, salt, vinegar and garlic in a blender or food processor until well combined and smooth, scraping down the side of the bowl. Very slowly, drizzle in the olive oil while the motor is running, until the aïoli is well emulsified and thick. Always keep aïoli refrigerated. It will last in the fridge up to 7 days. Middle Eastern coleslaw Serves 4-6 as a side dish ½ red cabbage 2 carrots Sea salt flakes 1 handful mint, leaves picked 2 large handfuls flat-leaf parsley, leaves finely chopped 1 handful coriander, leaves coarsely chopped 100ml extra virgin olive oil 4 tablespoons husroum (verjuice) Method Use a mandolin or knife to shave the cabbage and julienne the carrots. Place in a large bowl, sprinkle with sea salt flakes and press down on the cabbage and carrot with your hands to soften them. Add the mint, parsley and coriander to the bowl and mix well. Add the olive oil and husroum, and season with freshly ground black pepper. Toss to combine and serve.
HEALTHY KITCHEN
GRILLED EGGPLANT, YOGHURT AND ROCKET Eggplant is a staple in the Middle East where it is enjoyed in many ways. This is a lovely side dish to have at a barbecue or to serve with grilled fish. You can also prepare it as a delicious salad. Serves 2 Ingredients 2 large eggplants 100g rocket leaves, torn 200g Greek-style yoghurt 3 garlic cloves, finely chopped 4 tablespoons olive oil Method Halve the eggplants lengthways and put them, skin side down, on a hot barbecue until their skins blacken, then turn and cook the cut sides for 3-4 minutes. This will give the eggplant a lovely smoky flavour. (You could roast the eggplant at 200°C for 30 minutes, though you won’t get the same smoky flavour.) Place the eggplant halves, cut side up, on serving plates. Scatter the rocket leaves over. Combine the yoghurt, garlic and olive oil in a bowl and spoon the mixture over the eggplant and rocket leaves. Season with salt and freshly ground black pepper.
Tip: To make this as a salad in a bowl, leave the eggplants whole Recipes and images from Falafel For Breakfast by Michael Rantissi and Kristy Frawley. Available in store and online from Murdoch Books $49.99.
and roast on a hot barbeque until their skins blacken. Once the eggplants are cool enough to handle, peel the skins off and discard. Tear the flesh into chunks and put in a bowl with the rocket leaves. Season with salt and pepper. Combine the yoghurt, garlic and olive oil in a small bowl. Add to the salad, toss gently and serve. 25
HEALTHY KITCHEN
Treat me right When guests visit, you can serve them fresh, delicious, enticing dishes that are also nutritious. Your parties can be just as fun as they are healthy.
BLUEBERRY BRUSCHETTA This is a perfect, party-worthy appetiser. Its beautiful, vibrant colours and mouth watering flavours are sure to be a hit. Enjoy it on slices of toasted bread. Makes 18 to 24 bruschetta pieces, depending on the bread Ingredients 112g (¾ cup) organic blueberries, mashed 112g (¾ cup) diced grape tomatoes 20 fresh basil leaves 20g (1 tablespoon) honey, plus extra for drizzling ¼ teaspoon sea salt 15ml (1 tablespoon) olive oil 1 teaspoon white balsamic vinegar Sliced bread Method Preheat the oven to 200°C. Combine the blueberries, tomatoes and basil in a medium-size bowl. In a small bowl, combine the honey, salt, olive oil and vinegar, stirring well. Pour the dressing over the blueberries and tomatoes and toss gently to coat. Set aside. Spread the bread slices onto a baking tray and bake for 10 minutes. Remove from the oven, top each slice with a large spoonful of the bruschetta and drizzle with additional honey. To combat soggy bread with the blueberry bruschetta at a party where the appetizer might be eaten over an hour or more, serve the bruschetta in a bowl with a spoon and the toasted bread on the side. Then guests can make their own at the moment they’re ready to eat it.
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HEALTHY KITCHEN
WALNUT-CRUSTED SEA SCALLOPS There’s something so sophisticated about scallops and this is an amazing way to prepare them. The walnut crust creates a fabulous crunch, and the sweet honey mustard sauce balances the nutty flavour. For the scallops: 340g wild sea scallops, fresh or frozen 60g (½ cup) unbleached all purpose flour 2 eggs, beaten 120g (1 cup) coarsely chopped walnuts 28g (2 tablespoons) coconut oil For the sauce 22g (2 tablespoons) yellow mustard 22g (2 tablespoons) spicy mustard 80g (¼ cup) honey To make the scallops If the sea scallops are frozen, defrost according to package directions. Set out three small bowls: one with the flour, one with the eggs, and one with the walnuts.
Melt the coconut oil in a fry pan over medium-high heat. Coat each sea scallop with the flour, dip in the egg mixture, then coat with the crushed walnuts, pressing to adhere. Add to the hot fry pan. Cook for approximately 4 minutes on each side, flipping carefully with tongs to keep the coating intact. Scallops should be opaque white and not translucent when fully cooked. To make the sauce Combine the sauce ingredients in a small bowl. Dip the scallops in the sauce and enjoy.
TIP: Chicken nugget alternative. If you don’t like scallops, you can make this recipe using small pieces of chicken instead.
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HEALTHY KITCHEN
QUINOA FIESTA WRAP Delicious, fresh ingredients stuffed into a wrap and drizzled with a tasty sauce. Make it breakfast-worthy by adding scrambled eggs. Makes 4 wraps Ingredients For sauce 60g (¼ cup) plain Greek yogurt Juice of ½ lime 2g (2 tablespoons) minced coriander 1 teaspoon honey ¼ teaspoon ground cumin 18g (2 tablespoons) crumbled goat cheese (optional) For wraps 4 large tortillas 1 420g can black beans, rinsed and drained 1 cup (185g) cooked quinoa 2 avocados, peeled, pitted, and chopped 16 grape tomatoes, halved Combine the sauce ingredients in a small bowl, smashing the goat cheese with a fork and blending well. Set aside. Place one quarter each of the black beans, quinoa, avocados, tomatoes and sauce in the centre of each tortilla. Fold the sides of the tortilla in, fold the bottom over the filling, and roll.
Recipes and images from Superfoods at Every Meal by Kelly Pfeiffer. Available in store and online from Murdoch Books $24.99.
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Chocolate that raises the bar We’ve found a way to create delicious, moreish chocolate with a healthier spin, still giving you the sweetness and chocolatey hit you’ll love.
YOU KNOW IT'S GOOD
YUMMY FLAVOURS YOU'LL LOVE THE REAL DEAL
COCOA DELICIOUSNESS
SUGAR'S OUT, STEVIA'S IN
NO NASTIES
NO GLUTEN, NO WORRIES wellnaturally.com.au
Well.Naturally.Products
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wellnaturallyAU 29
SO LONG , SUGAR Sugar can negatively impact our bodies from the inside out, yet it’s so hard to avoid – contained heavily within many foods and drinks, even those that seem healthy. Wladimir Budnik discusses shifting attitudes toward sugar consumption and how to take control of your own sticky situation. Sugar consumption trends are changing. Major international market research organisation Mintel recently published its latest research regarding UK consumers’ attitudes to sugar. As the health debate surrounding sugar continues, the outcome of the research shows consumers are genuinely concerned about their sugar intake as follows: • Almost half (46 per cent) of UK consumers said they have taken at least one course of action to monitor or reduce their sugar intake in the last year. • More than a quarter (27 per cent) said they checked food labels for sugar content more often than they did 12 months ago. • 26 per cent said they had limited the amount of sugar in their diet. • 25 per cent said they have cooked from scratch more often to control the amount of sugar in their diet over the same period. • 71 per cent believed the food and drink industry should be doing more to reduce the amount of sugar in their products. • 75 per cent said food and drink companies should make it easier to understand how much sugar is in their products. • 58 per cent said they “felt cheated” when a company was not clear about the high sugar content of its products. 30
Excessive sugar in our diet is making us fat, unhealthy and ultimately killing us.
The research concluded that “the dangers related to consuming too much sugar became the major food issue of 2014”. Such has been the backlash against added sugar in foods and beverages, one could hazard a guess that if the same research were conducted in Australia, the results would be very similar. Over the last 18 months, numerous reports have cited the role that excessive sugar consumption, by way of added sugar in sweetened beverages, plays in contributing to the worldwide obesity crisis, type 2 diabetes, cardiovascular disease and even some cancers. This has prompted some national health authorities to propose a tax on sweetened soft drinks and sports drinks similar to what is done with tobacco.
EAT FIT
Closer to home, a May 2015 Australian study involved 1,302 parents of children aged 8-14 responding to a survey about their children’s food consumption. The study found half of all children had soft drinks once or more each week and more than 1 in 10 drank the sugar-laden, high calorie drinks every day. According to Dr Miller of the South Australian Health and Medical Research Institute, research indicates daily consumption of sugar-laden soft drinks is associated with a 69 per cent relative increase in the risk of obesity. Dr Miller called for a tobacco-style approach to educate parents about the dangers of children having too many sugary drinks. She argued warning labels and educational ad campaigns about health effects should be part of health policy. The evidence is irrefutable. Despite what certain sectors of the food and beverage industry may say, excessive sugar in our diet is making us fat, unhealthy and ultimately killing us. The major culprits are soft drinks, energy and sports drinks, breakfast cereals and so-called healthy snack bars. A host of experts, clinicians, public health organisations and the like have all proposed various recommendations and measures which have yet to be seriously adopted. In the meantime, there are steps you can take to identify and avoid excessive sugars in foods and beverages you choose to consume.
TAKE CONTROL #1: IDENTIFY THE SUGAR CONTENT IN THE FOODS YOU BUY 1. Start by reading the nutritional information panel on the packaging/label of the foods and beverages you buy. It will tell you how much sugar is in the product in two ways: “Per serving” and “per 100 grams”. The per 100g is a percentage number that allows direct comparison between similar foods e.g. a natural yoghurt with a sugar level of 4g per 100g (4 per cent) is preferable to fruity yoghurt with sugar at 13.6g per 100g (13.6 per cent).
TAKE CONTROL #2 : REDUCE ADDED SUGAR IN YOUR DIET 1. Reduce significantly (and eventually eliminate) full sugar soft drinks, energy and sports drinks from your diet. Choose water instead. 2. Make vegetables, fruits, grains, nuts, eggs and lean meats (poultry, fish and occasionally red meat) the major components of your diet. 3. Include dairy products like milk, yoghurt (natural with no sugar added) and cheese primarily for the calcium and protein, plus other vitamins and minerals. 4. Avoid processed breakfast cereal products with added sugar and choose those that contain no more than 10g of sugar per 100g (10 per cent). 5. Avoid biscuits, doughnuts, muffins and cakes no matter how “healthy” they may appear. Substitute treats with a few squares of Well Naturally No Sugar Added Dark Chocolate that contains only 0.7g of sugar per 100g. 6. Avoid so-called health bars that may appear healthy because they contains nuts, grains, seeds and dried fruits – these “good” ingredients are usually bound together in a bar format using sugar-laden syrups, resulting in sugar contents between 20-40 per cent. Choose Well Naturally No Sugar Added Cereal Bars as your healthy snack instead. These bars are sweetened with plant-based stevia. Abandoning a sugar-loaded diet is not necessarily easy. It takes determination and diligence. But the rewards of feeling and looking better, and making a long-term investment in your health, are well worth the effort.
2. Avoid products with added sugar. Check the ingredients list on the packaging/label of foods and beverages. If “sugar” is listed in the top four ingredients then the product contains a relatively large proportion of added sugar, which makes a major contribution to its overall sugar content. 3. Beware of “hidden sugars” which are often used in socalled healthy products. These are sugars disguised under different names in the ingredients list such as rice syrup, agave, evaporated cane juice, malt extract, palm sugar, maple syrup and honey to name a few. 4. Learn more about the nutritional content of the foods and beverages you are buying. Food Standards Australia and New Zealand (FSANZ) have an excellent, easy to follow nutritional database. It is called NUTTAB 2010 and lists almost every food and beverage available. Simply go to the link: foodstandards.gov.au/science/ monitoringnutrients/nutrientables. Click on “NUTTAB 2010 Online Searchable Database” and then “Alphabetical List Foods”.
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 skincare.
▲ A better alternative. Well Naturally No Sugar Added Cereal Bars.
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EAT FIT
FILL THE GAP
Healthy snacking for weight loss You can have your snacks and lose weight too. Snacking can be effective in helping to keep hunger at bay, preventing a binge. Just choose the right, nutritionally balanced snacks and you’ll remain on track to achieving your weight loss goals. Tammy Kacev reports.
Tammy Kacev is passionate about nutrition, health and fitness. She holds a Bachelor degree in Psychology and a Masters of Nutrition. Tammy is registered with the Nutrition Society of Australia (NSA) and is also a Les Mills group fitness instructor. Mobile: 0402 369 190 Email: kacevt@gmail.com Facebook: Tammy Nutrition Instagram: Tammynutrition 32
Snacking prevents you from reaching a “starving state”, so when you get to your main meals, you do not overeat.
It’s 3pm and you start to crave a snack. You head to the kitchen, looking from the fridge, to the pantry, back to the fridge. You're not sure if you really feel hungry, or maybe you're just bored, but you cave either way – reaching for the last slice of cake in the back of the fridge. We have all been there. You've had a nutritionally balanced lunch, but dinner is not yet for a couple of hours. You need something to get you through that mid-afternoon slump! The role of snacks in a healthy diet has been intensely debated. Some argue snacks are essential for a healthy diet, as eating regularly helps manage circulating blood sugar levels and keeps your metabolism, and therefore your metabolic rate, working consistently. Others believe that consumption of snacks can lead to weight gain, if excessive amounts of empty-calorie snacks are consumed. Snacking can be extremely beneficial for weight loss, if done correctly. It only acts as a barrier to weight loss when the foods chosen are high in sugar, highly processed, high in calories and lacking in nutrients. The main reason for snacking is to prevent you from reaching a “starving state”, so when you get to your main meals, you don't overeat. If your main meals are more than five hours apart, a snack is necessary. When it comes to healthy snacking and trying to lose weight, take into consideration the content of what you are eating and how big your snack is.
CHOOSE SNACKS HIGH IN FIBRE AND PROTEIN, LOW IN CALORIES Next time you get that 3pm hunger and reach for your secret stash of chocolate, consider these seven tips for healthy snacking: 1. Choose a snack with around 100-150 calories and a mix of carbohydrates, protein and healthy fats. Your main meals should contain lean protein, whole grains, healthy fats and vegetables and should average about 300-400 calories, while snacks should be half the amount of calories as your main meals.
2. Ensure you are snacking because you are indeed hungry, and not out of habit. Being bored and stressed are the main emotional reasons why you may raid the cupboard. If you need a break from your computer screen, try non-caloric options such as a cup of green tea or going for a short walk instead. 3. L imit your intake of bad ingredients by checking the ingredients list on packaged food. Make sure you know what all the ingredients listed actually are. Remember, the fewer ingredients, the healthier it is. 4. B e conscious of what and when you are eating. Eat while sitting down but try not to eat in the car or in front of the television. This can lead to what is known as "eating amnesia" – not realising what you are eating and subsequently overeating, which can lead to weight gain. 5. T iming is essential. Aim to eat your snacks at the halfway point between your main meals. This will help keep your energy levels consistent. 6. N utritionally balanced snacks are just as important as low calorie snacks when it comes to weight loss. Low sugar, high fibre, high protein snacks are key. 7. P lan your snacks. Prepare a healthy snack the night before, and have them packed and ready to eat during the day. This will prevent last minute binges on high sugar foods as the only alternative.
SNACKS THAT ARE HIGH IN FIBRE AND PROTEIN, LOW IN SUGAR AND LESS THAN 150 CALORIES: • BAKED BEANS ON TOAST: One slice of wholemeal bread with 60g of baked beans. • BANANA MILKSHAKE: One cup of milk with a 55g banana. • CARROT STICKS AND HUMMUS: Around 10 baby carrots with two tablespoons of hummus. • YOGHURT AND FRUIT: Plain Greek yogurt and sliced strawberries. • AND FOR SOMETHING SWEET: Four pips of Well Naturally No Sugar Added Dark Chocolate.
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12 WEEKS TO
A NEW YOU!
AND THEN
WHAT?
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You’re only three months away from the body you desire. Short-term pain brings long-term gain, and with some hard-core training and dieting, you will see the changes you’ve always wanted. This is the common promise of many popular 12-week body challenge programs. But is the three month method really a sustainable solution? Performance coach Sharon Disney argues no, and offers her advice. Many people believe weight loss requires extreme measures. It’s not always the case. Spring sees many “12 week body challenges” advertised around the place, but these programs are not necessarily the answer. Body transformation programs take an “all or nothing” approach. Diets are drastically changed, often with large calorie deficits and whole food groups removed. You go from no training, to 4-6 days a week, pushing yourself to do things you know you won’t be able to maintain long term. We all have the ability to acutely lose weight short term – the difficultly is maintaining it. Assuming you can actually stick to the 12-week minimum, what happens on week 13? You take the foot off the gas, relax a little with your diet and start eating those foods you’ve been told you can’t have. You miss a session here and there, which is easier now you no longer have someone to be accountable to. Slowly, the weight creeps back on and you lose faith in ever achieving your goal because you believe that the only way to get a result is to go to that extreme again. The reason you’ve rebounded is that your diet had an end point and it’s not a long-term lifestyle change. Of course you have to restrict calories when you diet, but the severity of that restriction can literally equal failure or success over the long term.
Do one more session a week than is normal for you and build from there.
THE BETTER OPTION Instead of complicated food plans, counting calories and overcommitting to training programs, there are eight basic lifestyle changes I recommend. It’s not sexy or brag-worthy to your friends but these changes are simple and effective. 1. Drink 2-4 litres of water daily (depending on your activity levels). 2. Eat single ingredient foods, avoid processed foods and build meals around lean meats/quality protein sources. 3. Have at least five servings of vegetables and two servings of fruit each day. 4. Don’t remove entire macronutrients or foods – carbs aren’t the devil and a couple of squares of chocolate every now and then won’t ruin your week (in fact it may even help keep you on track). Be strategic with your carbohydrate intake. On higher training days, have a slightly higher carb intake but if you don’t train, have less. 5. Increase your fibre intake – aiming for around 25-30g per day. 6. Avoid drinking calories. This includes soft drinks, juices and oversized coffees with sugar. Limit alcohol. Alcohol is part of our lifestyle and going cold turkey for three months can be unrealistic. Have a glass of wine when you’re out, but avoid drinking the whole bottle. 7. Commit to training you enjoy. If group activities are more for you then get out there with some friends and have some fun. If you prefer being pushed one-on-one with a coach then find a coach that you click with. You won’t stick with the program if you don’t like it. Be realistic with how many times a week you can train. Saying you’re going to train 5 days a week and then not hitting that target can often feel like failure. Do one more session a week than is normal for you, and then build from there. Before you sign up to the next quick fix, try implementing these simple changes first. Email me with how you go – I’d love to hear from you!
Sharon Disney is a performance coach and owner of Be an Athlete. Email: sharon@beanathlete.com.au Website: beanathlete.com.au
35
THE SKIN YOU'RE IN
Spring clean your skin Spring represents rebirth and new beginnings. It’s the time of year for domestic spring cleaning, overhauling diet and exercise and generally going out with the old and in with the new. In this process of renewal, there is one vital aspect of your health and beauty you mustn’t neglect: your skin. Detoxifying skin in time for summer is an essential spring-clean. Lauren Burton reports.
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Why it’s time for a deep detox
Pollution, toxins, harmful chemicals. You are exposed to these elements on a daily basis – especially if you’re living in the city. Cleansing your body of these materials allows it to operate at optimal conditions. You will feel and look healthier because you are healthier. Just like your body, your skin can also benefit from a good detox. Day in, day out, your skin is exposed to harsh environmental factors including those from exhaust fumes, cigarette smoke, bacteria, sweat and excess oil. If these toxins are not eliminated, they can cause skin damage and premature signs of ageing including, breakouts, fine lines, wrinkles and pigmentation.
A holistic approach to detoxifying
Treat your body with fresh air, clean foods and plenty of exercise. With these simple tips, your skin will glow from the inside out. • Eat mindfully Replace processed foods and refined sugar with fresh fruits and raw ingredients.
• Drink wisely Avoid excess caffeine and alcohol where possible. Ensure that you are drinking plenty of water every day and aid your body’s detoxification process with herbal teas and green juices. • Breathe deeply Practice slow, deep breathing every day. Not only will this encourage mental clarity it will also oxygenate cells to breakdown pollutants and cleanse your lungs so they can function optimally. • Brush your body The use of a dry body brush will stimulate circulation and increase cell turnover to encourage the body to release toxins. • Me time When you are stressed, your body is unable to release toxins effectively. Always allow yourself time to relax. Try a massage, meditation, yoga or a long walk. • Love the skin you’re in Look after your skin with the new Derma e Purifying range. These products gently draw out micro-pollutants to leave you with a clear, healthy glow. Keep reading to learn more about the range.
Activated charcoal is known for absorbing 100 to 200 times its weight in impurities Doctor developed* and clinically tested, the Derma e Purifying range is like a deep detox program to cleanse and reboot skin every day – ensuring a healthy glow for years to come. Designed especially for oily, active or urban skin types, Purifying formulas work to naturally draw out micro-pollutants, replenish vital nutrients and restore skin’s resistance to environmental stress. The reason for such effective products is the power of the ingredients: Activated charcoal: Known for absorbing 100 to 200 times its weight in impurities, this naturally powerful, absorptive ingredient helps to deeply detoxify and purify skin. Kimarine: This potassium and magnesium-rich seaweed is clinically proven to protect skin against environmental pollutants such as exhaust fumes, cigarette smoke and heavy metals. Bladderwrack: This antioxidant-rich seaweed is known for its water-binding properties, helping to support healthy skin hydration, elasticity and nourishment. Green tea: This potent antioxidant ingredient helps to fight free radicals, prevent environmental stress and protect the skin from UVA and UVB damage. Aloe leaf: This herbal remedy is renowned for its ability to hydrate, moisturise, soften, soothe and detoxify skin.
Products in the new Derma e Purifying range Purifying Gel Cleanser The Purifying Gel Cleanser is a fragrance-free, sulphate-free, pH balanced formula that lathers away sweat, oil and toxin build-up for a clean, refreshed, glowing complexion. Purifying 2-in-1 Mask The Purifying 2-in-1 Charcoal Mask is a dual-action formula that decongests pores of excess sebum and dirt, whilst exfoliating away harmful micro-pollutants. Purifying Youth Serum The Purifying Youth Serum is a concentrated treatment that helps shield skin from free radical damage, promoting a healthy, glowing, youthful looking complexion. Purifying Oil Free Moisturiser The Purifying Oil-Free Moisturiser is a silky, lightweight formula that hydrates and protects skin from micro-pollutants, promoting a pure, fresh, healthy looking complexion.
As with all Derma e skincare, the range is 100 per cent vegan, cruelty free, paraben free and eco-friendly. Derma e is available in
stores nationally.
For more information, visit dermae.com.au *Doctor of Orientel Medicine
dermaEAustralia 37
Ask Lauren
Your skincare questions sorted
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THE SKIN YOU'RE IN
Lauren Burton is resident skincare expert at Vitality. A qualified beauty therapist with over 10 years’ experience, Lauren receives numerous enquiries from people wanting personalised advice. This issue, Lauren covers questions on serums, swift skincare, hydration and tinted moisturisers. I am the mother of a newborn and an active toddler. How can I keep my skin well cleansed and nourished in the shortest time possible? My skin is quite sensitive and generally dry. – Cassandra
Q A
This is a fantastic question and one I often get asked. The most important thing about skincare is keeping the skin clean and protected. I would highly recommend multi-purpose, time saving products for you, considering you have your hands full with the littlies! Try: Derma e Soothing Cleanser: This gentle, milk cleanser is perfect for sensitive skin. Use morning and night. Massage into the skin for at least 60 seconds to ensure a deep clean. Rinse with warm water. Derma e Overnight Peel: An enzymatic peel that you can apply before bed as a moisturiser replacement. Apply a thin layer to your face and décolletage twice a week. Cancer Council Day Wear SPF30: This light-weight, matte finish moisturiser is a great 2-in-1 that also provides protection. Derma e Soothing Moisturising Crème: Alternate with Derma e Overnight Peel in the evening. Would you please recommend a tinted moisturiser? I have been looking at the Cancer Council website and saw a Tinted Moisturiser, BB Crème and Foundation. What is the difference? – Anonymous
Q A
Great question! The cosmetics category is now populated with hundreds of different products. It can be quite overwhelming. My favourite is Cancer Council Face Moisturiser. The Face Moisturiser is a lightweight crème with sheer coverage and SPF30. Ideal for daily use, this moisturiser can be used alone or under make up. The BB Crème is a multi-purpose 3-in-1 product with buildable coverage. This product also offers SPF30 and additional skincare benefits to hydrate and protect your skin. The Foundation provides a medium, velvety coverage while providing SPF30. It’s a great natural-looking foundation for everyday use. The reason I love Cancer Council cosmetics is that they have a waterbased emulsion, which means they are incredibly lightweight. There is nothing worse than a product feeling heavy, oily or greasy on the skin.
Q A
How can I keep my body hydrated, especially while I sleep? – Angie
Water consumption is very important to keep the body hydrated and maintain optimum functionality. You should aim to drink 2-3 litres a day. As well as increased water consumption during the day, you should invest in a quality body moisturiser to maintain the hydration of your skin and prevent water loss. I personally love a body oil: it absorbs quickly and leaves the skin feeling smooth and soft. Derma e Vitamin E Oil or Crème will help to hydrate the skin while protecting it from free radical damage and helping with the healing process. Vitamin E should be used morning and night to achieve maximum benefit and maintain ultimate hydration.
Q
I’m unsure whether to use serum before moisturiser in the morning or just the evening before sleep, or both? I have read various suggestions and am feeling confused. I am looking at using a Vitamin C Serum. I have normal to dry skin and would like to minimise wrinkles. – Anonymous
A
Your serum should always be applied to clean skin, after cleansing/exfoliating and before your nourishing cream. Serums deliver a concentrated dose of hydration and active ingredients, so it's important they are applied first to ensure the ingredients can be easily absorbed deeply into the skin and work effectively. I recommend using a serum in the morning and at night. However, the reason you might have read conflicting advice is that some serums should only be used at night, for example Vitamin A, as this ingredient may make skin sensitive to the sun. Vitamin C Serum would be fantastic for you. Why not try Derma e Firming Serum with Vitamin C? This product is formulated with additional ingredients such as DMAE and Alpha Lipoic – both great anti-aging ingredients. Use this serum in the morning after cleansing and follow with the application of a moisturiser with SPF30 such as Cancer Council Day Wear. To increase the efficacy of your Vitamin C, I would recommend using the Derma e Anti-Wrinkle Vitamin A and Glycolic Scrub 2-3 times a week. This will help to minimise the build-up of dry or dead skin cells on the surface of your skin and help to achieve maximum benefit from your Vitamin C.
YOU COULD WIN !
Derma e skincare expert Lauren Burton has worked with leading natural skincare brands and managed some of the most prestigious luxury day spas in Australia and overseas. A qualified beauty therapist, Lauren also manages Derma e training and education programs across Australia. Have a skin care or beauty question? Email Lauren: info@vitalitybrands.com Use subject line: Ask Lauren. If your question is published in the next issue, you will receive a natural skin care gift pack valued at $100. (You can be anonymous.) 39
Natural spring beauty
Annie Cummins is Marketing Assistant for Cancer Council sunscreen and cosmetics. She is a total make-up junkie, avid sunscreenwearer and closet Peppa Pig fan. 40
THE SKIN YOU'RE IN
Spring entices us to get amongst nature and back to our roots. This is no less true when it comes to our make-up routine. A nude, natural look is never out of style, and it appears the “no-makeup makeup” trend is set to continue this season. Annie Cummins describes how to achieve a naturally beautiful look.
Back to base-ics
Any natural, long lasting make up look requires a clean, smooth base. Be sure to integrate a quality scrub at least once a week to remove dead skin cells and smooth skin. The Derma e Microdermabrasion Scrub is a gentle yet effective exfoliant that is perfect for preparing skin for make-up application.
Prime time
After a long winter our skin needs some TLC. A moisturising cream or moisturising primer will help to plump the skin, creating the perfect base for a smooth and even application of BB cream or foundation. Cancer Council Face Moisturiser SPF30 in Clear is the perfect product to help moisturise your skin for foundation or even for those happy with a tint-free coverage. Its matte finish ensures your skin remains oil-free, and the SPF helps you stay protected from the sun.
Saving face
The next step in a natural, nude makeup look is a light coverage. Enter the BB Crème! This three-in-one product will hydrate, protect your skin against UV and impart a tint to even-out skin tone. BB is basically a skincare and cosmetics routine in one product, all with a beautiful lightweight tint to keep your skin looking fresh. Perfect for a woman on the go. The multi-purpose all-in-one Cancer Council BB Crème SPF30 is smooth and silky, helping protect the delicate facial area from UV damage, as well as correcting skin tone and adding moisture. If you desire a medium to full coverage, a foundation is perfect. Foundations are available in a range of tones and a variety of consistencies from sheer to heavy, to meet your coverage needs.
flawless transition between dark and light shadows. Enhance your look with a brown or black mascara. Perfectly groomed eyebrows frame your face and bring out your eyes, and the natural, thick eyebrow is still very much in style after several seasons on the runways. For a natural eyebrow look, use a pressed eyebrow powder and an angled eyebrow brush to fill in any gaps in your natural brow.
Finishing touches
Attention to detail on the finishing touches take an average makeup look to a great one. To complete your natural make-up look, incorporate some, or all, of the following:
Keep your kiss simple
Give your lips a nude finish with Cancer Council Lipstick SPF30 in Soft Pink or Aztec Berry. These natural toned lipsticks contain SPF, which helps protect the delicate skin on the lips from UV rays. If you’re not a lipstick kind of girl, a moisturising gloss can help create a polished, yet natural look. Cancer Council Lip Gloss SPF30 in Clear is long lasting and formulated for daily use, containing aloe vera for beautifully soft lips. And as the spring party season approaches, you can step up your night time look with a deep berry or plum lip. Cancer Council Lipstick SPF30 in Plum or Cinnamon is perfect here.
Protect your pins
The legs often take a back seat during the colder months, but as the weather warms up and legs are out in skirts and dresses, it’s time to banish flaky skin and put your nourishing, hydrating moisturiser to work. Cancer Council Body Lotion SPF30 contains Aloe Vera to soothe and nourish, plus SPF to protect your legs from UV.
Keep your hand cream handy
Natural beauty is from head to toe, and this includes your hands. Complement your spring manicure by keeping hands soft and supple with Cancer Council Hand Cream SPF30. This product will also protect your hands from the signs of ageing caused by the sun, such as brown spots and pigmentation. This one’s a must have for everyone’s handbag!
Cancer Council Foundation SPF30 is a light, breathable cream with medium coverage. It is heavier than a BB crème but still provides a natural finish. It also contains SPF30 to help keep your skin protected from UV damage.
Cancer Council recommends the use of sunscreen in conjunction with a hat, clothing, sunglasses and shade as part of a complete sun protection program.
The eyes have it
Sales from all Cancer Council products help fund the vital work of the Cancer Council including patient support, research and education.
Using three gentle, brown tones that blend with your skin, cover the entire lid with your lightest brown or cream-coloured shadow, move onto your next darkest for the crease, and finally your darkest tone on the outer corner of the eye. All shadows should be blended using a round tipped blending brush, for a
Cancer Council cosmetics are available in leading pharmacies, Cancer Council stores and online: cancercouncilshop.com.au. 41
Feeling fine 42
The sky is blue, the temperature is rising. Time to get outside and soak up the fun. This spring/summer, Cancer Council has gotcha covered with a new range of innovative SPF50+ products that make using sunscreen feel great. There’s a sunscreen to suit every mood and occasion.
THE SKIN YOU'RE IN
For when you’re feeling: PRET TY
Cancer Council Sunscreen Body Spray Fragrance Collection comprises of three distinct, refreshing fragrances. The sunscreen formula offers the same, high-quality protection Cancer Council fans have come to expect. It provides SPF50+, broad-spectrum UVA and UVB protection. Delivered as a fast-absorbing spray, this product feels light and non-greasy on the skin. Each fragrance is refreshing and subtle, evoking a particular mood. The collection includes Tropical Escape, Silk Breeze and Summer Bloom. • Tropical Escape evokes memories of summer holidays, with notes of mandarin, pear and blackcurrant, intermingled with jasmine, vanilla and musk. • Silk Breeze is fresh and evocative, with the zingy sparkle of pink grapefruit and lychee, underpinned by sophisticated floral notes of jasmine and wisteria. • Summer Bloom is a feminine fusion of vanilla musk and powder-fresh florals. These 70g sunscreen fragrances are a handbag essential, ideal for easy, full body application and refreshing yourself on hot days.
Available at
These new innovations join existing, ever-popular Cancer Council sunscreen and cosmetics ranges. Cancer Council sunscreens and cosmetics help protect your skin from ageing, skin cancer and other forms of UV damage to conserve both your beauty and your health. Sunscreen is an important step in maintaining beautiful, healthy skin.
For when you’re feeling:
HOT
Cancer Council Ultra Cooling Sunscreen joins the best-selling Ultra range. Cooling sunscreen imparts a refreshing sensation on the skin – providing welcome relief on hot days. Available in easy-to-apply spray, as well as a traditional cream tube, the advanced Ultra formula offers SPF50+ protection, along with extra UVA and UVB protection, and is water resistant. It is ideal for those who love being outside and seek extra protection from the harsh Australian sun.
For when you’re feeling: SPORTY
Cancer Council Sport Foam Spray Sunscreen is great for sporty guys and girls who already love the Cancer Council Sport formula, as well as those yet to discover it. Packaged in the iconic, vibrant, sky blue synonymous with the Sport range, Sport Foam Spray Sunscreen is unique in its easy-to-apply delivery system. Sprayed on as foam, it rubs in clear. This product has been developed in response to demand for a sunscreen that allows you to see the coverage, yet leaves no white streaks on the skin once rubbed in. The formula itself is of the highest quality: SPF50+, UVA and UVB protection and highly water resistant, making it suitable for all forms of water sports. It is also sweat resistant and quick drying. Sport Foam Sunscreen is a welcome addition to sports and beach bags.
Cancer Council recommends the use of sunscreen in conjunction with a hat, clothing, sunglasses and shade as part of a complete sun protection program. Sales from all Cancer Council products help fund the vital work of the Cancer Council including patient support, research and education. Cancer Council sunscreen is available in leading pharmacies, supermarkets, Cancer Council stores and online: cancercouncilshop.com.au. 43
Digital detox Have you ever noticed how much time you spend looking at a screen each day? From the phone to the computer, TV to the tablet, the screen is ubiquitous. As Nikki Fogden-Moore reports, it’s important to reduce screen time to increase creativity, performance and passion for life.
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Despite all the technology in our lives intended to save time, it seems people are more stressed and time poor than ever before.
EMOTIONAL WELLBEING
During the day Does it ever feel as if life is just speeding by and you’re running from one thing to the next, without time to pause and re-group? Have you lost your sense of humour? Are you feeling more sensitive or just not feeling quite yourself? Have you put exercise and general wellbeing at the bottom of the list as you don’t have time?
• Place a sticky note on your computer that says "take a nano break” to remind yourself to get up and walk away, go talk to a colleague or get a drink of water at regular intervals throughout the day.
You are not alone. Despite all the technology in our lives intended to save time, it seems people are more stressed and time poor than ever before.
• U se your time away from work to re-charge your mental and physical batteries and do something active. Head outside to a park where you can walk the dog or play a ball game with your kids. Life exists beyond the screen!
This is not “news”. According to communications regulator Ofcom, adults in the UK spend an average of eight hours and 41 minutes a day on media devices, compared with the average night's sleep of eight hours and 21 minutes. That’s more time on digital devices than sleep! According to Nielsen Research US, Americans spend up to 60 hours a week consuming content across up to four devices. Eye strain, headaches, posture issues, fatigue at work, lack of sleep and lack of physical activity are just a few side effects of too much screen time. We all know this is certainly the case; what's worrying is that intelligent, savvy people who know what healthy living means, are not taking the most basic steps to slow it down and get offline to reconnect. At a certain point, your body simply says “no”. It may be in the form of a cold or flu, poor eyesight, a niggling pain or injury, headaches, digestive complaints, skin disorders, insomnia or just the fact you feel exhausted and can’t concentrate efficiently during the day. By the time it has come to this, it is already a reflection of a low immune system and the impact of stress. Much emphasis is placed on exercise and diet for general health and wellbeing, but a big part of the wellness and vitality picture is often left out: mindset, mental clarity and getting back to basics with the three core pillars of vitality: fresh air, fresh food and a fresh perspective. Taking regular "nano-breaks" away from your laptop, phone, tablet and TV can rapidly produce great results in just a few minutes each day. These include:
• Stay off social media in the morning on the way to work. Listen to music, a podcast or read a book instead. • Take a fresh air break at lunchtime, rather than eating lunch with your phone or iPad in front of you.
At night • Avoid TV, illuminated alarm clocks and other digital stimulus in the bedroom. • Read a book before you go to sleep, rather than watching television or working late on the computer. Meditate and concentrate on breathing. • Channel your thoughts from worry to a place of peace. • Create a regular bedtime routine and sleep-wake schedule. • Create a restful bedroom that is dark and cool. • Play restful music to help you relax. • Keep a diary of things that are on your mind, to get them out of your head and onto paper. Think of a digital detox as recharging your own batteries. If you do not do so, you diminish your energy levels and ability to handle stress and perform daily tasks. After you’ve read this, rather than jump on your phone, connect to Netflix, or read a book on your kindle, why not lace up your shoes, head out the door and enjoy some fresh air and mental clarity? Sometimes you need to disconnect to reconnect.
• Less dry eyes and strained vision. • A pause of mental clarity and creativity. • Reconnecting with your surroundings and your purpose. • Making better informed decisions based on gut instinct. • Awareness of your posture and your breathing. • Improved sleep. • Reduced stress. • Increased mental and physical vitality. Start now to help your body cope with daily mental and physical demands by giving yourself a regular digital detox. Here are some practical tips for a daily reboot:
Nikki Fogden-Moore specialises in private coaching for high achievers, to bring business and personal vitality to life. She runs tailored corporate vitality programs, writes regularly for several business magazines, is the head trainer for Women’s Health and Fitness Magazine and has been running leadership and private retreats for over a decade. Contact Nikki: Email: nikki@thevitalitycoach.com.au Website: thevitalitycoach.com.au. 45
A sense of belonging Seeking a new residential neighbourhood? Loving where you live is imperative to your wellbeing. According to Chris Bracher, a sense of community is at the heart of a happy living space, so it pays to look beyond the glossy real estate brochures and do some real-life research to consider if the place is right for you and your family. 46
EMOTIONAL WELLBEING
Human beings largely choose to live in urban “herds”, where interactions with other people are inevitable. The great irony is that for many, physical proximity in a neighbourhood can actually diminish meaningful interaction. Perhaps this is due to the daily bombardment of media messages that serve to erode our trust in one another. Constantly reminded of the threats to our safety, a default may be to seek refuge in our own private spaces and cyber-networks that masquerade as true community. The meaning of “community”, which has always fuelled inter-personal relationships, seems to have evolved into a much hollower, contemporary form. Never more noticeable is this than in new residential developments; be they green-field developments or inner city apartment towers. Of the many apartment towers constructed in Australia’s major cities, few feature decent common spaces for casual mingling. Likewise, most new green-field developments rely heavily on an under-resourced local council to facilitate community development when realistically, this could be years away. While the human condition seems inherently geared towards a sense of belonging, it seems we have increasingly constructed barriers that impede. Make no mistake however – bubbling inside everyone is a yearning for a true sense of “place”.
All is not well in our new communities New estates in urban fringes deliver excitement and hope for so many young couples: A new life in a new place, frequently coinciding with the joyful arrival of children. Such joy is diluted by the financial pressures of first home ownership and frequently, the impediment of commuting as a way of life. Social alienation often derives from spending long hours away from one's community, in order to service the home ownership dream. Predominantly focused on physical construction, developers and local councils now seem to be developing more insights into the human cost of missing the mark on social investment in new communities. Elevated family violence rates, childhood obesity and soaring anxiety/depression rates are a wake-up call to the wellness responsibilities that all players in the development mix must assume.
For example, the early delivery of a supermarket and associated mall may outwardly signify a “community hub”. However, if it comes at the expense of resource allocation to for example, an indoor multi-purpose hall for authentic community gatherings, then it may be that the developer has pulled the wrong rein. The creation of places where residents can influence the outcomes of their own community rather than feeling locked into a delivery template that doesn’t work for them, is at the heart of good development. The physical, mental and emotional wellbeing of residents can be a by-product of this. Poor health outcomes are all too common when we get it wrong. An enlightened approach is the managed involvement of residents and purchasers in a round-table planning process alongside professionals such as urban planners, landscape architects, and traffic and transport engineers.
Recognising a healthy community The best communities have a strong identification with place, a keen sense of security and also of accountability to one another. Volunteerism is the lifeblood of Australian community life and a key litmus test of the functionality of a neighbourhood. A great example is junior sports clubs, where voluntary adult involvement is common and highly beneficial for children and teens in the community. Increasingly, a community appetite for involvement in causes that improve the local environment is emerging as a meaningful community engagement tool, often leading to the formation of “Friends of XYZ creek” or Landcare groups. A community where voluntary assistance in aged care or disability services is prevalent reflects powerful signs of caring for one another, which is at the heart of humanity. When looking to invest in a new estate or apartment, look beyond the physical, and the sales brochure. Factor wellness into your decision by really exploring the community fabric. Speak to the council community team for a “warts and all” assessment of the estate. Look for evidence of age and social diversity. Sit in the café and stroll through the park to merely observe people. Check the notice boards for authentic community events/forums and look for public space design that encourages human interaction.
Evidence suggests that meaningful social connection has very specific and measurable benefits for the wellbeing of individuals, communities and society as a whole.
Don’t be afraid to challenge the developer or agent to tell you of their level of commitment to social engagement and authentic connection with place.
Unlocking lifestyle treasures
You deserve a home, not just a house. A strong, supportive community completes the dream.
Community engagement, as a foundation stone of health in the ‘burbs, is like a combination lock that requires a number of moving parts to work together. That combination includes personal responsibility and a habitual will to reach out to others. A skilled Community Development Officer can facilitate this habit by offering opportunities for community interaction. Some residents will immediately embrace all that is available, while others will be a little more hesitant. The introduction of a range of optional activities and alignments such as Neighbourhood House activities, service clubs (like Rotary, Lions or Apex) and school holiday programs can introduce a new resident to the charms and treasures of an area. A commitment to genuinely getting to know the interests of residents personally is at the heart of delivering appropriate opportunities. It is best to do this through face-to-face meetings with residents and the community development team. Components that are deemed historically fundamental in a new development may often not represent the lifestyle priorities of a new resident.
Chris Bracher is managing director at My Neighbourhood – an agent for positive lifestyle change on the urban fringes which helps facilitate social linkages as well as a considerate, inclusive process of facility planning for all ages.
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TRY IT
FANCY GROWING A FIG?
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TRY IT
Imagine growing luscious summer figs in your own garden, ready to enjoy in a variety of delightful dishes come autumn. Turn your fig dreams into reality. Chris Faram shows you how. Ficus carica can be traced back to the earliest of times, with mentions of this plant in the Bible and other ancient writings. It is thought to have first been cultivated in Egypt. Around the 9th Century BC, “The Tree of Life” arrived in ancient Greece where it quickly became an important part of the local diet. The Greeks even created laws forbidding the export of the best quality figs. The ancient Romans also revered the fig as a sacred fruit. And why shouldn’t we do the same today? Figs abound with nutrients: they’re high in fibre, Vitamins A, C, K and E, and are rich in minerals including potassium, calcium, magnesium, iron and copper. Figs are also quite versatile – they can be eaten fresh, glazed, dried, poached and cooked. By the way, figs are also believed to be an aphrodisiac. What more reason do you need?
LET’S GET GROWING! A fully-grown fig tree can be three meters high and up to five meters wide in the canopy. Choose a sunny spot with not too much wind, in a position where you can enjoy the summer shade provided by this sensational tree. Prune your tree up on a single trunk of at least 75cm, cutting off all sucker growth that may appear below. Fig trees are traditionally pruned into a vase shape: open in the middle with four or five main structural branches. In winter, remove any broken, overlapping or diseased branches and then lightly prune the whole tree, cutting back longer branches by half. No room for a fig tree? No problem. Fig trees can be trimmed and trained into other manageable sizes: grow a few together and prune to form a hedge, or try your hand at an espaliered fig. Some commercial fig growers prune and train these plants like grape vines. Smaller varieties can be grown in pots; half wine barrel would do nicely.
Disturbing the roots by cultivation will cause suckering, so mulching with pea straw or lucerne hay around the tree may help protect against this and at the same time keep their shallow root system cool and moist. Do cut off any suckers that appear. Figs don’t like poor drainage so plant your tree slightly raised or mounded; good drainage is thus assured. Many figs have two crops: the first is known as the “breba” crop and grows in spring from the previous year’s wood. Small figs often form on the ends of branches in autumn, stay on the tree throughout winter, develop further in spring, and are ready for harvesting in early summer. These breba figs are often bigger than the later, larger, main crop, known as the “higos”. This later crop grows on the new season’s wood and is harvested from February to June. No store-bought fig will ever compete with the ones you pick and eat straight from your tree! The best time to pick is when the fig is slightly soft, smells sweet and droops with its own weight. Figs won’t continue to ripen once picked. Gently twist the stem when picking. The milky sap that may ooze from the stem can be irritating to the skin – perhaps wear gloves. Fruit to be dried needs to be very sweet, so leave until it drops to the ground before harvesting. (Good luck with that!) A few pests to mention and control: fruit flies can be a problem in northern regions, so control with baits and by bagging fruit. Birds. Sigh. Possums. Sigh. They know just when the time is right! If your tree is young or small there will not be enough to share yet, so net the whole tree or bag ripening fruit to maintain your ownership rights. Store ripe figs in the refrigerator where they will remain fresh for about two days. Fabulous figs to grow at home include the following self-pollinating varieties: Black Genoa, White Genoa, White Adriatic, Brown Turkey, Excel, Blue Provence and my absolute favourite the St. Dominique Violette Fig. The Diggers Club, based at Heronswood in Dromana, Victoria stocks all these varieties. You can also buy them online from Diggers at www.diggers.com.au. Happy growing!
Figs are classic Mediterranean plants liking hot, dry summers and cool winters. They are therefore suited to most areas of Australia. They will cope with cold winters, but if you live in areas prone to heavy frosts, you may need to protect young trees. Figs are also reasonably drought tolerant. These trees thrive in a rich soil with a neutral pH. Plenty of organic matter (like home-made compost) will also give your tree a boost. Conversely, over-feeding with nitrogen-based fertilisers leads to vigorous leaf growth at the expense of the fruit, so go easy. The fig tree’s spreading root system is quite shallow and competitive, giving nearby trees a run for their money.
Chris Faram is a passionate grower of organic food at home. Want to start growing your own food but need help to get started? Contact Chris for a consultation: Email: perfectlygoodfoodathome@gmail.com Facebook: Perfectly Good Food At Home
No store-bought fig will ever compete with the ones you pick and eat straight from your tree! 49
FLAWLESS BEAUTY GOTCHA COVERED
Peppa Pig for the family! New to the Cancer Council Peppa Pig range, the 500ml SPF50+ pump pack sunscreen is ideal for the beach bag or conveniently placed by the door for use before outdoor playtime. This family size pack is the same great Cancer Council Kids formula, ideal for young ones on the go. Peppa visuals help make sun protection easy for parents and fun for kids. Available in Coles supermarkets nationally.
Peppa Pig Š Astley Baker Davies Ltd/Entertainment One UK Ltd 2003
www.peppapig.com
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FACIAL SUN PROTECTION AND A SMOOTH MATTE FINISH MADE FOR THE AUSTRALIAN WAY OF LIFE. CANCER.ORG.AU
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