Vitality Magazine Summer 2015-16

Summer

!

E E R F e P lease take on

Fit for the festivities

2015/16

TO SCHOOL BACK ke-at-home kids' treats Ma

Healthy, happy holidays

THE FACE O F SUMMER Evolving your skincare to suit the season

SCENTS & SENSIBILITY GOTCHA COVERED SPRAY THROUGHOUT THE DAY TO INVIGORATE AND PROTECT. There’s a new and exciting way to protect yourself from harmful UV rays.

Introducing the Cancer Council Body Spray SPF 50+ Fragrance Collection. Combining the technology of sunscreen with a body spray, it’s the perfect way to get the sun protection you need whilst leaving you with a fresh, summery scent you’ll love.

EVERY PURCHASE CONTRIBUTES TO CANCER RESEARCH AND SERVICES CANCERCOUNCILSHOP.ORG.AU

NEW

What's inside 06 Shine bright: love the season 26 Simple summer fare 48 C'mon get happy 06

Leaving a

LEGACY

Vitality Brands is built on the value of helping to improve people’s lives in a positive way. This is demonstrated in several ways: by creating healthier products for our customers; by generating royalties from sales of our sunscreens to help fund the life-saving work of Cancer Council Australia, and by providing some relief for those with Motor Neurone Disease through our “Take a Break” program.

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Vitality Brands Managing Director James Wright believes that if you can help others, you should, and in this way you can leave an important legacy.

As the company founder, James is just as passionate about living Vitality’s values in his own life and as such, is personally and proactively involved with a remarkable African charity called African Kids in Need (AKIN), which helps to transform the lives of Kenyan orphans. We asked James about his work with AKIN, below.

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How did you get involved with AKIN?

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.

SIGN IN

Reading the paper one day, I came across an advertisement for an African photographic exhibition in Melbourne.

I was born in Nairobi so this exhibition caught my interest and I went along.

As I perused the photographs, one particularly drew me in. It was a portrait of a young boy in a blue shirt with an intense gaze that I found fixating. There was a plaque on the frame that read: “My only hope is an education”.

I bought the photo and put it on the wall of my office. I looked at this picture every day for two years, wondering where this boy was and what he was doing with his life.

Then one day, I got an email from the photographer who told me that an organisation called African Kids In Need (AKIN) had found the boy – an orphan named Paul – and he had been living outside of Nairobi with his half brother in very difficult conditions. They told me they had brought him back and enrolled him in AKIN’s school in Nairobi. I immediately

contacted AKIN and was asked if I would consider sponsoring Paul's education costs whilst he was at the learning centre. Of course, how could I say no?

In fact, they gave me a “two for one” offer as they asked whether I could also sponsor his half brother Peter, who had also been enrolled in the school.

Now, in addition to three children of my own, I had two new Kenyan sons.

How long have you been sponsoring the boys?

My wife Sandie and I have sponsored Paul and Peter’s education for over five years now. Throughout this time, we have been kept regularly informed by AKIN as to how they are progressing and what their interests are.

We have sent them things that teenage boys would typically like, including a football jumper from my team, the Hawthorn Hawks – a team that Paul now also supports passionately! I’ve also sent the boys books to try to encourage their reading.

In response, they regularly write me letters and send their paintings; these now hang on my wall next to the photograph.

Tell us about AKIN. A man called Paul Miller from Los Angeles initiated the program 10 years ago. He was touched after a visit to Africa, where he witnessed the plight of the children and families living there, particularly a group of Kenyan orphans that he met at an orphanage called St Francis’ in Nairobi. (Continued)

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Paul was successful in his professional life, had a lovely wife and kids of his own, but after seeing how tough it was for these orphans, Paul decided to forge his legacy – to make a real difference to the lives of these children. Through working with them and learning more about their situation, he knew that an education would empower them to take control of their own futures.

A decade on, AKIN sends over 50 children to primary and secondary school each year and pays for much of their living costs such as board, clothing and food.

The program funds one Program Coordinator/Social Worker (a beautiful human being named Sophie) and a newly-appointed Outreach Coordinator who guides the kids as they prepare to graduate from school, go to university, get jobs or start their own businesses. By keeping the overheads low, nearly all the sponsorship funds are directed to the children.

What happens next?

I’ve made a new friend in Paul Miller and I think I can help him and Sophie to further develop the program. I’m hoping to work with them to help strengthen their outreach program through my business skills and experience.

I’m even looking at additional fundraising opportunities in Australia via attracting new sponsors, as well as looking o l.

AK IN cho s tu de nt s at s at new sources such as crowd funding for their business projects which, I’m learning, is one of the fastest growing sources of funds for such purposes.

And you recently visited Nairobi?

How can others get involved?

Yes, Sandie and I decided that it was time for us to meet both boys personally, so I talked to Paul Miller and Sophie in Nairobi, and they kindly organised the visit.

I think the beauty of the program is its simplicity.

There are basically three ways to get involved:

We ended up visiting the week after President Obama was there. He, like me, was there to connect with his Kenyan family. (I understand there was more security for his visit than mine!)

To say it was emotional for all of us is a complete understatement. We visited a number of AKIN students either in the schools or at their homes, some of which were in the slums of Nairobi. These visits were very challenging it. and eye opening but were a fantastic example O u r e motio n a l vis of the great work being done with these kids.

They were all incredibly grateful for the opportunity provided to them by AKIN. We even met some of the graduates who were now training to become nurses and accountants. We met others who had started their own businesses and were doing so well, you couldn’t help but feel their pride when we turned up with Paul Miller to see their progress. I was truly inspired by the resilience, perseverance and sheer hard work of these young people.

1. Sponsor a child's school fees – this is probably the most direct and rewarding way to get involved. Get to know the child. Encourage them. Inspire them. Be inspired by them.

2. Donate to the AKIN program in general – the money will be invested in specific items, like school books.

3. Donate to the outreach program – this money will go to providing career guidance, coaching, mentoring and even micro finance resources to AKIN graduates. This is very important for continuity of support for the children, as they become young adults making their way in a tough world.

Having said this, I don’t think anyone should think that sponsoring an AKIN child means having to fly to Nairobi like Sandie and I did.

AKIN ensures that there are plenty of ways for you to actually see the real impact you are making on the life of a real person.

I feel lucky to have personally experienced this and the legacy that will endure beyond our lives. Perhaps others might too.

If you’d like more information, you can contact James at jdw@vitalitybrands.com Or go to africankidsinneed.org or facebook.com/AKINorg.

in

What was it like to meet the boys you have sponsored all these years? the Bro

James Wright

We spent the day with them and during this time we talked about their achievements, goals and dreams, and started to devise new ways we could help them as they made their way in life.

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Managing Director Vitality Brands Worldwide

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I found it interesting that Paul in particular gravitated towards Sandie. We wonder whether he missed having a mother figure in his life?

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Peter and Paul have now left school and no longer need the educational support of the program. When we met them for the first time it was so emotional. I will never forget that moment, especially when Paul arrived in his Hawthorn football jumper!

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When we said goodbye at the end of the day, there were as many tears as when we met, but we were so happy with having made the connection which we hope will continue for the rest of our lives.

And so far it has continued – we communicate regularly (using WhatsApp) and keep closer contact than before.

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Shine bright

We love summer! It’s the season of life, and you just want to live it to the max. Long, sunny days and balmy nights are filled with holidays, parties, family time and waterside recreation. It’s just what you need to recharge your body and mind. This is the season of you! Put your health first, escape to paradise, get lost in your own urban oasis and put the world on hold. Be a hedonist, experience it, feel it, be present, spend time with your dearest. Just enjoy life.

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SUMMER FEATURE

Stay hydrated With hotter weather, comes more sweat, meaning your body loses hydration. Be sure to keep track of your water intake and compensate for this extra loss. Drink water as soon as you wake up, with each meal, and take a water bottle with you everywhere you go. If you don’t like drinking plain water, add some seasonal fruits for a naturally delicious flavour addition.

Get your harvest on

Go fruit picking! Fruit farms are not only a fun activity, they are also a great way to get your hands on the freshest fruit. Fruit farms have a quaint and peaceful atmosphere – many of them have a small café area and sell great produce made from their crops, such as jams and sauces.

Alternatively, go on a winery tour to see where the grapes are harvested and taste the different varieties. Wineries are also celebrated for their beautiful landscapes, making them lovely places to enjoy lunch and soak up the scenery.

Throw a BBQ lunch with friends Choose a day with nice weather to enjoy the outdoors with friends, either at a local park or in the backyard. Eliminate the stress of catering by getting everyone to bring a plate.

Be sure to organise for a wide variety of plates to be brought so that you don’t end up with seven salads! At the barbeque, bring out your inner child and enjoy some fun activities in the fresh air. Bring indoor activities such as board games and card games outdoors. Who says Twister is only for rainy days? And of course enjoy the customary outdoor activities of cricket, frisbee, lawn bowls, badminton or even limbo. These activities are not only fun and entertaining, they are also a great way to keep you active.

Eat fresh produce Make the most of the beautiful fresh fruit and vegetables that are in season this summer! Antioxidant-packed berries, juicy oranges and melons, and sweet peaches and plums are all at their very best in summer. Grow your own at home or find a great variety of fruit and vegetables at your local farmers' market.

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Embrace the outdoors Balmy nights don’t last forever, so trade your typical indoor activities for their alfresco versions and get a completely different experience. Got your eye on a particular movie you’d like to see? Check out some of the open-air cinemas running in your city or town. Dine outdoors at a rooftop restaurant or bar. There is no better feeling than spending a warm summer’s night with the ones close to you.

Cross it off your list The summer break is the perfect opportunity to complete jobs you haven’t had a chance to do. Make a list at the beginning of your break and tick-off each task once you complete it; this will keep you on track and give you a sense of accomplishment as you go. Although it is a great feeling to achieve everything you had listed, don’t push yourself too far. You don’t want to feel like you need a holiday after your holiday! Be sure to include fun activities on your list, to ensure a balanced and enjoyable summer.

Snack ready Have healthy snacks for you and your children on hand during summer. With the kids being on holidays they will build up hunger from all that activity. Be sure to have fresh fruits and vegetables prepared and in the fridge, as well as more portable snacks for car trips or outdoor activities such as Well Naturally No Sugar Added Cereal Bars, and trail mixes with nuts, seeds and grains. (For some healthy kids snack recipes, turn to page 23.)

Keep exercising

Don’t hang up your runners just because it’s warm. If you don’t like working out in the heat, exercise indoors, or enjoy your workout outside early in the morning. Go for walks amongst mother nature in areas with lots of trees to shade you from the sun and keep you cool.

Alternatively, exercise along the beach. The sand delivers a harder workout by creating a greater resistance, while it also absorbs much of the impact, making it easier on your joints.

Being outside and feeling the wind in your hair will give you extra motivation to exercise.

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Fit for the festivities

SUMMER FEATURE

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SUMMER FEATURE

The holiday period is a wonderful time of year when celebrations are in abundance. And with these functions come the roasts with all the trimmings, decadent desserts and Champagne. All that Champagne! It’s easy to get caught up in the “silly season”. This year, stay calm, be prepared and take some time to reflect on the year that was. You’ll sail into 2016 healthier and happier than ever.

Don't stress

Make the most of Boxing Day

Keep the focus on fun, not on food

Toast the New Year with just one glass of bubbly

Christmas is intended to be merry but sometimes “merry” is the last thing most of us feel with overspending, cooking, cleaning, endless to-do lists and visitors we could do without. Try to keep a sense of humour and proportion. Is it really the end of the world if you forgot the cream or if the carrots are overcooked? Remember, Christmas is just one day of 365 and isn’t worth stressing over.

Most holidays are associated with certain foods. Christmas at your house may not be the same without your grandmother’s Christmas pudding, but that doesn’t mean food has to be the main focus. Instead, throw yourself into other rituals the holiday season brings, whether it’s carolling or taking the kids to look at the Christmas lights.

Make smart swaps

Ensure your diet is balanced and filled with fresh fruit and vegetables, as well as whole grains and lean protein. When at functions, make informed food choices and load-up on the good stuff. Avoid grazing on chips, pastries and deepfried foods. Say yes to seafood, nuts and a small helping of cheese. Be liberal with fresh finger foods such as cherry tomatoes, celery and carrot sticks, and if you must dip – keep to hummus or salsa. When the main meal arrives, fill your plate with fresh veggies, seafood and lean meats.

Indulge in only the most special holiday treats

Skip the store bought cookies, but do save room in your calorie “budget” to sample treats that are homemade and special to your family. Training yourself on what to indulge in and what to skip is much like budgeting your finances: do you want to blow it all on things you don’t need, or save it for something that is special and one-of-a-kind? Just don’t completely deprive yourself – your willpower will eventually snap and you’ll end up over-eating anyway.

Make up for any over-indulging on Christmas Day by eating light and only eat if you feel hungry. Boxing Day is also the perfect excuse to unwind and get the family together to do some bonding that doesn’t involve food. Go for a walk or hike together, spend time at the pool, play cricket outside, whatever it is, as long as you’re making an effort to move.

You may be celebrating, but that doesn’t mean you should send your meal plan (and your judgement) on holiday.

Alcohol can interfere with your blood sugar by slowing the release of glucose into the bloodstream; it's also high in calories. A small glass of wine for example has 90 calories, an average bottle of beer has 143 calories and a glass of vodka and soda has 64 calories. What’s more, alcohol impairs your judgement, which means you’re much less likely to resist that bowl of chips or the sweet-filled pastries that you would otherwise turn down.

Reflect on the past year

Towards the end of 2015, think back to what you achieved this year: a promotion or new job, becoming a parent or grandparent, a significant trip, learning a new skill? List these achievements (even just in your head) and take the time to praise yourself for your efforts. Getting into this mindset of achievement and self-reward will establish a more determined frame of mind for reaching your resolutions in 2016.

Keep it real

When setting your resolutions, be realistic and set achievable targets. Also ensure your list isn’t overly long – you are better off having three main goals that you can achieve rather than 10 that you can’t.

Have a plan

In addition to listing your resolutions, be aware of what it will take to achieve them. What kinds of changes do you need to make to achieve these goals? Having a plan will stop you from simply falling into your old ways in 2016.

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IN SEASON

The latest in summer health,

happiness and

ACTIVATED

WHAT?

Move over matcha, activated charcoal is the latest wellness trend to go mainstream as an accessible “new” detox tool.

Emerging from the barbeque and finding a place in skincare routines, smoothies and medicine cabinets around the country, activated charcoal is being touted by wellness aficionados as the latest “must have”.

To give you some background, activated charcoal has been used for centuries to flush out toxins and heavy metals from the body.

Its recent surge in popularity has led to activated charcoal cleansers and masks now being hotter than ever.

Search the tag “charcoalmask” on Instagram and you’ll find over 12,000 posts from users posting “selfies” of themselves slathering this new detoxifier on their faces.

At Vitality, we’re loving the Derma e Purifying 2-in-1 Charcoal Mask which doubles as a scrub to remove deeply-lodged toxins whilst also exfoliating away micro-pollutants.

Try it for yourself and don’t forget to take your selfie.

We’d love to see yours: #dermaeau

UP FIBRE INTAKE TO LOWER

BLOOD PRESSURE A recent study recorded in the British Journal of Nutrition suggests higher intakes of fibre may help lower blood pressure.

Over a three-year period, researchers at Imperial College, UK and Northwestern University in the US studied 2,195 American men and women aged between 40 and 59 as part of an international study on macro and micronutrients, and blood pressure.

Results showed that increasing total fibre intake by 6.8g or insoluble fibre intake by 4.6g lowered the upper blood pressure (systolic) reading by almost two points in both cases.

The study supported the notion that fibre-rich foods could help to prevent elevated blood pressure.

For a quick and tasty fibre hit, try Well Naturally No Sugar Added Cereal Bars. Each contains around 10g of fibre per bar.

Over recent years we’ve all grown accustomed to the term “superfood” with items such as quinoa and coconut oil becoming household staples for many healthy eaters. Our personal favourites this year were matcha and activated charcoal.

Now we’re keen to see which superstars will shine brightest in 2016.

Here are our predictions:

Lucuma (pronounced lu-ku-ma)

SUPERFOODS

OF 2016

Native to the Andean valleys of Peru, lucuma is a fruit that’s used as a central ingredient in traditional Incan food. Known as the “Gold of the Incas”, it has a natural, mellow sweetness and is rich in antioxidants. Lucuma is also thought to be beneficial for supporting cardiovascular and skin health. Add it to your diet with a few slices in your morning smoothie or yoghurt.

Teff

Growing predominantly in Ethiopia and Eritrea, teff is a fine, gluten-free grain. It has more protein than wheat, along with calcium, iron and fibre. Ground it into flour and use it as a gluten-free alternative when baking, or splash with milk and eat as your morning cereal.

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SEASONAL STAR:

PEACHES Delicious and widely popular, the peach is native to China where it has been cultivated for thousands of years. This sweet stone fruit was introduced to Australia in the 19th century, with our warm climate and hot, dry summers making for sweet, juicy peaches loved the world over.

Nutrition Peaches are low in calories, rich in vitamins A, C and E and a great source of dietary fibre and potassium – an important component of cell and body fluids that help regulate heart rate and blood pressure.

Selection Peaches bruise easily so look for smooth, unblemished fruit and handle them with care. Peaches will generally arrive in the market in a firm condition and will have flesh that crunches when eaten. As the fruit ripens it will begin to soften and become juicier and sweeter.

Try them On a warm summer’s day a nice, juicy peach is quite the treat. Other ways to enjoy this delectable fruit include: • Chargrilled on the barbeque and served with a lemon sorbet • Blended into a smoothie with milk, Greek yoghurt and nutmeg • Poached and served with crunchy granola and lavender honey • Wrapped in prosciutto and basil leaves, served with a drizzle of honey and hazelnuts • Served in a salad of fried scallops and micro herbs • Tossed in a salad with feta and the herbs of your choice

AFTER-TRAVEL BEAUTY

IN SEASON

Travelling in summer is on most of our agendas, and while these getaways are a great way to recharge our energy, they can take a toll on our skin.

Plane air and warm weather dehydrate the skin from head to toe, lack of sleep (international flights and late nights) can result in puffy eyes, while sweat build up can lead to clogged pores.

When you return from holidays, restore your radiant glow by creating an at home spa ritual that incorporates a cleanser, exfoliator, serum, moisturiser and eye crème. Products on Vitality’s summer essentials list come from the Derma e range. These include:

Purifying Gel Cleanser

This miracle product is light and refreshing and washes away the day’s sweat, oil and impurities – the perfect solution to clean skin after a day of adventure.

Microdermabrasion Scrub

This award-winning, salon-inspired exfoliating scrub buffs away dull cells to leave skin feeling soft and instantly smooth. Email dermae@vitalitybrands.com for your free sample.

Hydrating Eye Crème

This lightweight eye crème deeply hydrates, firms and tones the delicate eye area – the answer to easing puffy eyes after a night of partying.

What are your summer beauty secrets? Share with us: dermae@vitalitybrands.com

IS EATING HEALTHIER ONE OF YOUR NEW YEAR’S RESOLUTIONS? The new year is like a fresh slate – an opportune time to make changes such as eating healthier, exercising more and spending less time using technology. But as the festive season winds up and we get back into the swing of work, it’s easy to slip back into last year's ways.

After a long day our good intentions can start to waver as the desire to relax becomes stronger than our intention to prepare a healthy, nutritious meal. As a result, our resolutions start to fade in favour of whatever’s fast and easy. Solution: spend as little as an hour in the kitchen on the weekend preparing, and you’ll be sticking to your resolutions whilst freeing up your evenings.

Plan to eat well:

Sunday afternoon is the perfect time to plan the coming week’s meals. Work out which nights require quick, hassle-free solutions and which nights give you a bit more time in the kitchen – think about family members’ extracurricular activities and your own social calendar.

Check what you have in the fridge, freezer and pantry and incorporate these into your meal plan. Once you’ve decided upon your meals for the week, write a shopping list. Then you can hit the shops with purpose and avoid buying unnecessary extras.

: S I H T Y R T

Pre-cook your grains:

The healthiest grains such as high-fibre brown rice, barley and quinoa take longer to cook than that of their refined counterparts. Cook a couple of batches of your preferred grains. Once cool, seal them in freezer bags labelled with the date and number of portions, then freeze or refrigerate.

Before you reheat for use, stir in a little water to restore their fluffy texture. They're now ready to toss into warm salads and stir-fries.

Prepare your greens:

Save time during the week by pre-cutting all of your veggies at once. They will all keep in the fridge for a few days. Roast a big batch of pumpkin, sweet potato and beetroot to feature in lunchtime salads or as a side with dinner.

Get a head start on breakfast:

Prepare fast breakfasts which incorporate fruits and greens: pop a handful of berries, half a banana and a cup of baby spinach into a zip-lock bag and freeze. Before heading out the door in the morning, place your frozen ingredients in a blender with milk and Greek yoghurt for a quick, on-the-go breakfast. Well Naturally No Sugar Added Cereal Bars also double as a sweet, energysustaining, quick breakfast. Go one step further by pairing them with Greek yoghurt and berries.

Portion control snacks:

Save money on snacks by buying in bulk and separating into portions. Measure out large bags of nuts, dried fruit and Well Naturally No Sugar Added Melts into 30g portions for your own trail mix. Buy 1kg tubs of Greek yoghurt and spoon into single serves. If you have some extra time, make your own healthy snacks, such as muffins and bliss balls. For a slice of healthy treat inspiration, head to wellnaturally.com.au/recipes.

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TRENDING STAR:

BUCKWHEAT

IN SEASON

Buckwheat is native to Northern Europe and Asia and has been cultivated for more than 1,000 years in China, Korea and Japan where it’s commonly enjoyed in the form of soba noodles.

As more of the population moves to healthier alternatives, buckwheat has recently gained momentum in Australia, particularly in the gluten free circles.

What is it?

Buckwheat resembles a cereal grain but is actually a fruit seed that is related to rhubarb. It has a hard outer shell that protects the buckwheat kernel. The shell is removed by machinery to make the grain, often called groats, edible when it hits the shelves.

Benefits

Buckwheat surpasses rice, wheat and corn in almost every health measure. Being high on the glycaemic scale, rice, wheat and corn provoke a quick spike in blood sugar levels that can in turn promote inflammation in the body. Buckwheat on the other hand, does not have negative effects on blood sugar. It also boasts a range of other health benefits, including: Digestive health Buckwheat is high in insoluble fibre that assists with digestive health.

Healthy skin and hair

Method

Place the cashews, pumpkin seeds, cacao powder, dates, icing mix and vanilla essence in a food processor.

Process until fine and evenly combined.

Roll mixture into small balls and refrigerate overnight, or for at least three hours.

Place the Well Naturally Melts in a small bowl over a simmering saucepan of water approximately a third full, ensuring the water does not touch the bowl. Stir until melted. Remove from heat.

Place a ball in the melted chocolate and roll until evenly coated.

Remove the chocolate-coated ball by inserting a bamboo stick (this will act as the handle).

Roll the ball in the buckwheat groats and place neatly on a tray.

Repeat until all balls are rolled and coated.

Place tray in the refrigerator until the chocolate lollipops are set.

Enjoy and share with us on Instagram: @wellnaturallyau

Buckwheat is packed with B complex vitamins including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6) and folate (B9). These vitamins work to promote healthy skin and strong hair.

Source of protein Buckwheat has more protein than rice, corn or wheat and is high in the essential amino acids arginine and lysine in which most cereals are deficient.

Convinced? Try this delicious buckwheat recipe below:

Buckwheat chocolate lollipops

Filled with nuts and seeds, and with a crunchy outer layer, these delightful lollipops are the perfect size for kids’ lunchboxes, parties or as a sweet treat for adults.

No sugar added | Gluten free | Dairy free

Ingredients • • • • • • • • •

2 cups raw cashews ½ cup pumpkin seeds 4 tablespoons cacao powder 4 medjool dates (soaked in boiling water for five minutes and drained, leaving a small amount of water remaining to moisten up the mixture – if needed) 1 teaspoon Natvia Sweetener Icing Mix to taste (mixed with water to make a paste) 1 teaspoon vanilla essence ¾ cup Well Naturally No Sugar Added Dark Chocolate Melts 1 cup buckwheat groats Bamboo sticks (cut in half)

Recipe by Wick Nixon Wickedwellbeing @wickedwellbeing Insta

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All summer long

Sun protection tips

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THE SKIN YOU'RE IN

Get excited – summer has arrived! It’s time to head outdoors and embrace the warmer weather.

There are endless adventures to be enjoyed, including beach trips, picnics, barbeques, parties, festivals and sporting events. To maximise your summer, avoid getting sunburnt. Here are some tips.

The key to keeping safe in the sun is to apply enough sunscreen and use proper sun protection measures. And remember, quickly slapping on one application isn’t enough.

We asked Cancer Council Australia CEO Sanchia Aranda for her advice on sunscreen application: “As a general rule, you should apply sunscreen 15-20 minutes before heading outdoors and reapply sunscreen every two hours, as well as after swimming, towel drying or sweating. It’s also important to apply enough sunscreen – you should apply at least one teaspoon to the face/head/neck, two teaspoons for the torso, one teaspoon to each arm/forearm and two teaspoons to each leg," she said.

KIDS

No one loves being outdoors in summer more than the kids.

Ensure their delicate skin is protected from the harsh summer sun. Kids Sunscreen is fragrance and paraben free to avoid irritation. We know children are likely to resist sunscreen application, so Kids Sunscreen also features the much-loved TV character Peppa Pig – encouraging children to follow their idol and slop on some sunscreen.

WHICH SUNSCREEN IS RIGHT FOR ME?

Sunscreen use is easier with a formula and pack style designed to suit your specific lifestyle needs. Cancer Council sunscreen has “gotcha covered” here. Each formula offers very high SPF 30-50+ protection from UVA and UVB rays that can cause skin damage, premature ageing and skin cancer.

Here are some great examples:

SPORT

Summer and water go hand in hand and the Sport range is perfect for all forms of splashing around. This water-friendly formula is ideal for beach and pool days, or even when the kids are running under the sprinkler. Just released this season is Cancer Council Sport Foam Spray Sunscreen.

It's easy to apply and feels light and airy on the skin.

CLASSIC

This very high protection sunscreen contains zinc – a physical blocker ideal for sensitive skin. Classic Sunscreen is coconut scented, making you feel like you’re on a tropical holiday all summer long. The Classic formula is also available in zinc sticks in green and gold – perfect for supporting the Aussies at the cricket. White and skin tone varieties are also available.

SUNSCREEN USAGE TIPS 1

Sunscreen should be used in conjunction with hats, sunglasses, protective clothing and shade.

2 3

When the UV index is 3 or higher, the above mentioned sun protection measures should be applied. Find the UV index at cancer.org.au or download the free SunSmart App for iPhone and Android from the App store.

Sun protection factor varies with the amount of sunscreen applied. If you’re not properly applying, you may only be getting 20-50 per cent of the SPF stated on the label. Remember: 35ml is a full body application.

4

When using any new topical product, always complete a patch test either on the inside of your wrist or along your jaw line and leave overnight. The patch test will help identify any sensitivities and avoid exposing all of your skin to any possible irritation.

5

Avoid leaving sunscreen in the car or exposed to the sun for long periods of time. High temperatures can cause the oil and water in the formula to separate, leaving a gritty, lumpy consistency that may affect the potency of active ingredients being applied to the skin.

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THE SKIN YOU'RE IN

Protect your beauty Forget bold eyebrows and beachy waves – the biggest beauty trend this summer is sun protection. After all, protecting your skin from the signs of premature ageing and sun damage is the first step to timelessly beautiful skin.

Annie Cummins shares some easy tips on incorporating sun protection into your daily beauty routine.

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THE SKIN YOU'RE IN

There really is no point trying to stay abreast of the latest beauty trends when you don’t have a good base to begin with. Without sun protection, your skin is susceptible to all kinds of damage.

In fact, 80 per cent of premature skin ageing is caused by Ultra Violet radiation, or UV rays as they are more commonly known.

More specifically, UVA rays are the main cause of premature ageing to skin.

This kind of radiation is known to penetrate deeply into the layers of the skin, damaging elastin and collagen – the proteins known for plump, firm skin – causing them to collapse, leading to fine lines, wrinkles and pigmentation. Don't want to look 70 when you’re 50? Avoid UV rays during the middle of the day.

A simple way to do this on a daily basis is to choose beauty products bolstered with at least SPF30. Products like those in the Cancer Council Cosmetics range can help you protect your beauty from the sun, while also nourishing your skin and imparting a naturally polished look.

All Cancer Council Cosmetics are broad spectrum SPF30, that is, they protect your skin against both UVA and UVB rays.

Read on to discover the typical summer scenarios where you must protect your beauty.

READY FOR THE WEEKEND Unfortunately, UV rays don’t take a break like you do over the weekend. Keep your face protected with new Cancer Council Face Day Wear Matte SPF50+. The dry-touch makes it the perfect primer under makeup, and at 50ml, it’s the perfect handbag size, allowing you to reapply throughout the day.

Cancer Council SPF30 Hand Cream is also a great handbag addition. While you drive around on the weekend, UVA rays can penetrate the side windows of your car, meaning your hands and arms are exposed while driving. Our hands are the first to show the signs of premature ageing due to their exposure to all the elements, and time spent with your hands on the wheel certainly doesn’t help!

Finally, daily application of lightweight, dry touch Cancer Council SPF30 Body Lotion keeps the rest of your body smooth, supple and (most importantly) protected.

The last piece of cosmetic wisdom for the summer? Go against the grain and embrace the beauty of your natural (protected) skin tone. Remember: There is no such thing as a healthy tan.

BEACH DAYS Overdone makeup at the beach is a definite faux pas.

Embrace the natural look with light coverage Cancer Council BB Crème – a natural tint with SPF30 protection for the delicate skin on your face. Add a quick slick of Cancer Council Clear Lip Gloss for natural shine. Hat, sunglasses and some Cancer Council SPF 50+ Active Sunscreen (dry touch; no sticky skin here!) and you’re all set. Remember to reapply enough sunscreen regularly to ensure adequate protection.

BACK TO WORK Just when you thought you were free from UV, spending most of your day indoors at work, those pesky UVA rays strike again.

If you take your lunch break outdoors, you risk exposing your skin to UV when those rays are at their strongest, causing damage to your delicate facial skin. Protect yourself on your lunch break with tinted Cancer Council Face Moisturiser and Soft Pink Lipstick for a natural, yet put- together, professional look. Each of these products contain SPF30. For any exposed skin on your arms or legs, select a non-greasy sunscreen such as Cancer Council SPF 50+ Active Sunscreen and apply 20 minutes before you head out for your break.

Annie Cummins is the Marketing Assistant for Cancer Council Sunscreen and Cosmetics. She is a total make-up junkie, avid sunscreen-wearer and closet Peppa Pig fan.

17

THE SKIN YOU'RE IN

2

1 CLEANSE

EXFOLIATE

The first step towards great looking skin!

Morning and night, a naturally-rich cleanser will help to remove dirt, impurities, sweat and makeup to unclog pores for fresh, healthy, problem-free skin.

Used 2-3 times a week, an exfoliant helps minimise the buildup of dull, lifeless surface cells to clear pores and maintain a great glow. Derma e exfoliants and facial masks are made for a variety of skin types to maintain a smooth texture.

Try the gentle, sulphate free Derma e Hydrating Cleanser formulated with Hyaluronic Acid, Vitamins A and C.

Try the award-winning Derma e Microdermabrasion Scrub for an at home salon treatment.

3

The f ace o f summer

TREAT No matter what your skin type or concern, adding a serum or facial mask to your skincare routine can be extremely beneficial. Designed to deliver a concentrated boost of active ingredients, these products aim to ensure you achieve great results.

Try Derma e Firming DMAE Serum to lift and firm aging skin, or the 2 in 1 Purifying Charcoal Mask to draw out impurities and balance oily skin types.

4

Want your skin to exude

CARE

radiance and health all summer?

It is important that the delicate eye area is specially treated with specific eye products to avoid irritation. Choose an eye product with gentle yet effective ingredients to target common eye concerns such as fine lines and wrinkles, dark circles and puffiness.

Try Derma e Soothing Eye Gel. Formulated with anti-ageing Pycnogenol, this light eye gel is perfect for use morning and night.

5

routine, and making some easy product swaps to suit the season, beautiful summer skin can be yours. Skincare expert Lauren Burton advises.

6

NOURISH

PROTECT

All skin types require the correct and adequate hydration so don’t forget to moisturise! Whether your main skin concern is ageing, dullness, pigmentation, dehydration, blemishes, redness, oiliness or sensitivity, moisturisers help keep skin soft and protected.

Overexposure to the sun is the most common cause of skin damage, premature ageing and skin cancer. Protecting your skin from UV is essential for maintaining healthy, youthful looking skin.

Try Derma e Anti-Wrinkle Advanced Crème with Vitamin A and Green Tea. This daily moisturiser helps to smooth skin’s texture.

18

By following a simple skincare

Try Cancer Council Cosmetics and Body Care products with SPF30, UVA/UVB broad spectrum protection.

These quality products will beautify and protect your skin, with a range of shades and colours to suit all skin types.

Be sure to reapply throughout the day to ensure adequate protection.

THE SKIN YOU'RE IN

SUMMER SWAPS

The requirements of healthy skin differ from winter to summer.

Ensure your skincare products suit the season – and your skin.

SWAP CRÉMES WITH GELS OR LOTIONS

SWAP A HYDRATING MASK WITH A BALANCING MASK

During the cooler months our skin tends to be more dehydrated, therefore craving rich, nourishing crèmes.

However, during summer when the humidity is high, it requires lighter weight products like gels or lotions.

These products will still provide hydration without feeling heavy or oily, while offering an additional cooling sensation.

Try Derma e Soothing Moisturiser with anti-ageing Pycnogenol.

During the cooler months when skin is dehydrated, a hydrating mask is a great way to boost moisture, but in summer when our skin becomes oiler and more prone to breakouts, try using a deep-cleaning mask that will absorb excess oil and draw out impurities.

The new Derma e Purifying 2 in 1 Charcoal Mask is designed specifically for oily, urban or active skin types – great for those who love to stay fit and active over summer.

SWAP VITAMIN A WITH VITAMIN C

SWAP TO A FULL SPECTRUM SPF

Vitamin A is fantastic during winter for resurfacing dry, rough, ageing or blemish prone skin, however in summer Vitamin A may cause the skin to be sensitive to the sun.

Moreover, with the increased sun exposure in summer, your skin is more prone to free radical damage – the reason for premature skin ageing. To help fight free radical damage, look for antioxidant serums like Derma e Firming Serum with Vitamin C, Alpa Lipoic and DMAE.

Wearing an SPF is essential all year round but in summer it is important to look for a broad spectrum SPF that will provide protection against UVA and UVB damage.

Try Cancer Council SPF30 Face Moisturiser with tint.

It provides SPF30 protection, hydration and a light tint to smooth the complexion.

SWAP GRANULAR WITH ENZYMATIC EXFOLIANTS During winter, granular exfoliants are great for removing the build-up of dry and dead skin cells on the surface of the skin. In summer, why not try an enzymatic exfoliant to clean deeper into those pores? Derma e Overnight Peel is a great time saver as it works while you sleep.

Derma e skincare 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 dermaEAustralia

dermaeau

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 skincare or beauty question? Email Lauren: dermae@vitalitybrands.com Use subject line: Ask Lauren. If your question is published in the next issue, you will receive a skincare gift pack valued at $100. (You can be anonymous.)

19

SUMMER FEATURE

Ask Lauren

Protect and purify

It’s imperative to protect your face from UV damage by wearing sunscreen – especially during peak UV periods in summer. Aim to select the right formula to suit your skin type and properly cleanse in the evening – to ensure skin stays shining bright.

Vitality skincare expert Lauren Burton answers some reader questions on these very topics.

Q A

Hi Lauren. I am curious: how does the sun affect my skin in summer and how can I prevent any damage? – Amy This is a good question I think most people would rather ignore – big mistake.

skin, leading to wrinkling, loss of elasticity and pigmentation.

UVB rays may be stronger in summer, but we are exposed to the same level of UVA rays all year round. Both can lead to an increased risk of skin cancer and melanoma.

Correct application and re-application of sunscreen is vital.

Most people don’t apply enough sunscreen to ensure the right level of protection. When using lotion-based products, it is recommended that 5ml of sunscreen be applied per limb, face and neck. For spray products, liberal application and thorough, even spreading is recommended for even coverage.

Sunscreen should be reapplied every two hours and reapplied after swimming, sweating or towel drying. However, no sunscreen is a suit of armour. It is recommended you use an SPF30+ or above, along with other sun protection measures including wearing a long-sleeve shirt, broad brim hat and sunglasses, as well as seeking shade during peak UV periods.

Q A

Hi Lauren, I find that my skin is more congested in summer. How can I treat or prevent blackheads? – Sophie

Great question! Blackheads can affect people with any type of skin, but they are generally more common in those with oily skin. The natural oils produced by the skin are usually secreted through the pores, however when the oil becomes trapped, blocking the pores, this is when blackheads can occur. Did you know that you can also have a whitehead?

When the trapped oil/bacteria oxidises with air, it darkens (like a cut apple left out for too long) creating a blackhead. When it does not oxidise with the air, it remains as a small white bump, known as a whitehead.

During summer, with the use of greasy sunscreens and your skin producing more oil, your skin may be more prone to blackheads. To prevent them from occurring, look for a non-comedogenic (non poor clogging) or oil free sunscreen like Cancer Council Face Day Wear Matte sunscreen or the Cancer Council Active Sunscreen range.

To treat blackheads, try an enzymatic exfoliant. The Derma e Overnight Peel contains 5 per cent Alpha Hydroxy Acids (AHA) to help remove the build-up of dry or dead surface cells that contribute to the occurrence of blackheads.

Apply the Overnight Peel before bed and do not follow with a moisturiser. While you sleep the enzymes will work deep into the pores to help lift dirt, oil or debris that can lead to blackheads. Also try the Purifying 2-in-1 Charcoal Mask to help absorb excess oil and draw out impurities.

The sunlight that we are exposed to every day is comprised of both UVA and UVB rays. The UVB rays are the rays that cause burning and tanning.

The UVA rays make up 95 per cent of the light that we are exposed to and are the rays responsible for 80 per cent of premature skin aging. UVA rays penetrate the dermal layers of

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 skincare or beauty question? Email Lauren: dermae@vitalitybrands.com Use subject line: Ask Lauren. If your question is published in the next issue, you will receive a skincare gift pack valued at $100. (You can be anonymous.)

20

Get your children excited about their return to school with these yummy, home-made treats, sure to make them smile when hunger calls.

orget P.S. Don 't f Pig their Peppa

to help sunscreen protected them stay at school.

21

HEALTHY KITCHEN

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AF OL MINI SCHOC CHO ES BANANA SMILMUFFINS

Choc-chip muffins, yes please! Your little ones will delight at popping open their lunchbox to find these bite-sized beauties inside. They're packed with wholesome ingredients.

No sugar added | Gluten free | Dairy free | Vegan

Makes: 24 mini muffins Ingredients 3 tablespoons chia seeds 2 ⁄ 3 cup tinned coconut milk 1 teaspoon vanilla extract 1 ⁄3 cup buckwheat flour ½ cup gluten free oat flour ¼ cup raw cacao or cocoa powder 3 teaspoons gluten free baking powder 5 tablespoons Natvia ¼ teaspoon sea salt 4 tablespoons coconut oil, melted 1 cup ripe, mashed banana ½ cup Well Naturally Melts Method In a small mixing bowl, combine the chia seeds, coconut milk and vanilla. Allow mixture to sit.

Preheat the oven to 180ºC (160ºC fan forced), and grease a 24 hole mini muffin tin with coconut oil.

22

In a separate bowl, mix the buckwheat and oat flour, cacao, baking powder, Natvia and salt.

Stir in the wet ingredients (chia mix, coconut oil and mashed banana) and mix thoroughly to combine.

Add Well Naturally Melts and spoon into prepared muffin tin, filling to the top, as muffins won't rise too much.

Bake for 10-12 minutes or until a cake skewer inserted into the centre of a muffin comes out clean.

Slide a knife around each muffin to loosen from tin and allow to cool slightly for a couple of minutes before removing from tin and placing on a wire rack to cool.

These tasty treats can be eaten at room temperature or warmed in the microwave to soften, so that chocolate melts.

CHOC HAZEL-WALNUT BROWNIE BITES The real question regarding these little balls of bliss, is whether you really want to put them in the kids' lunchbox, or whether you'd rather keep them all to yourself. Remember: Sharing is caring.

No sugar added | Gluten free | Dairy free | Egg free | Vegan

Makes 25-30 Ingredients 1 cup dry roasted hazelnuts (skins removed) plus extra for coating ½ cup walnuts 1 ⁄3 cup raw cacao powder 2 tablespoon organic coconut flour 1 cup medjool dates, pitted ½ cup Well Naturally Melts, melted together with 1 teaspoon virgin coconut oil

Method Using a food processor, pulse hazelnuts and walnuts to a fine crumb.

Add cacao powder and coconut flour, mixing well to combine.

Add dates and melted chocolate/coconut oil mix, and process until mixture comes together to form a large ball.

Roll into even size balls and coat in crushed hazelnuts.

Tip: As a decadent twist, half dip bites in melted Well Naturally Chocolate before coating in nuts and place in fridge to set.

23

H LUNC BOX S LOVE

HEALTHY KITCHEN

NO-BAKE MACA SUPERFOOD BARS

R AFTEO L SCHO S SMILE

Crunch and crumble! These delicious bars are packed with healthy nuts, seeds and fruits – ensuring no tummy rumbles until dinner time.

A drizzle of melted Well Naturally Chocolate makes them irresistible.

No sugar added | Gluten free | Dairy free

Makes: 16 bars Ingredients 2 cups gluten free oats or quinoa flakes ½ cup pumpkin seeds ½ cup sunflower seeds ¼ cup shredded coconut 1 ⁄ 3 cup raw honey or rice malt syrup 4 tablespoons Natvia Icing Mix ½ cup cashew or almond butter 3 tablespoons coconut oil 1 teaspoon vanilla extract

2 cups mixed dried fruit and nuts (create your own using walnuts, pecans, almonds, dates, figs, raisins, prunes, apricots and goji berries), roughly chopped ¼ teaspoon Himalayan or Celtic sea salt ½ cup Well Naturally Melts 2 tablespoons maca powder 2 teaspoons ground cinnamon Extra Well Naturally Melts for drizzling over bars

Method Preheat oven to 160°C. Combine oats/quinoa flakes, seeds and shredded coconut on a baking tray and bake for 10-12 minutes, stirring frequently, until the oats and coconut are golden in colour and have a “freshly baked” aroma. Leave to cool.

In a small saucepan over medium heat, combine honey/syrup, Natvia, nut butter, coconut oil and vanilla. Stir until evenly combined and melted, but make sure not to overheat.

In another, larger mixing bowl, add fruit and nut mix, sea salt, Well Naturally Melts, maca powder and cinnamon.

Stir to combine, then pour the wet ingredients over the top, stirring quickly to mix.

Pour the mix into a baking paper lined slice tin, being sure to press the mixture firmly, especially into the corners.

Refrigerate for 2-3 hours to set.

Remove from the fridge, slice into even size bars and drizzle with melted Well Naturally Melts. Bars can be stored in an airtight container in the fridge for several weeks (if they can be resisted that long)!

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 catering for 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

CHOCOLATE SMOOTHIE Just like a chocolate milkshake, only much healthier. This filling smoothie is perfect for an out-the-door breakfast, or as a 4pm snack.

It's packed with the goodness of bananas, dates and chia seeds.

No sugar added | Gluten free | Dairy free | Vegan

Makes: 1 large smoothie or 3 smaller, child-sized servings.

Ingredients 1½ frozen ripe bananas, peeled and chopped 2-3 medjool dates, pitted ¾ cup chilled almond or coconut milk ½ cup cold water 2 tablespoons Well Naturally Melts

1 teaspoon vanilla extract 2 teaspoons chia seeds 1 teaspoon ground cinnamon Ice (optional) Coconut flakes, sliced banana and Well Naturally Melts to garnish (optional)

Method Place all ingredients, except for garnish, in a high-speed blender and blitz until completely smooth and free of lumps.

Pour into a large glass or several smaller ones, top with garnishes and enjoy.

Hayley uses Well Naturally No Sugar Added Dark Chocolate 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.

25

HEALTHY KITCHEN

LAMB CUTLETS WITH ZUCCHINI AND BLACK QUINOA SALAD Australians love their lamb and this is a wonderful way to enjoy it in summer – accompanied by a delicious salad, which can be enjoyed with any grilled red meat.

Serves 4 Ingredients 12 lamb cutlets or lamb chops 1 tablespoon olive oil ½ teaspoon finely chopped rosemary 100g (½ cup) black quinoa 60ml (¼ cup) extra virgin olive oil 2 long red chillies, seeded and thinly sliced

2 garlic cloves, crushed 400g zucchini, thickly sliced on the diagonal 1 tablespoon lemon juice 12 mint leaves, finely chopped 2 spring onions, thinly sliced 200g (1 punnet) yellow cherry tomatoes, halved

Method Place the lamb cutlets on a tray. Rub the olive oil over the cutlets and then sprinkle with the rosemary.

Put the quinoa in a saucepan with 250ml (1 cup) water and bring to the boil. Cover with the lid, then reduce the heat to low and simmer for 10 minutes. Remove the pan from the heat and set aside, with the lid still on, and allow the grains to gently steam for 4-5 minutes.

Meanwhile, heat the extra virgin olive oil in a non-stick frying pan over medium heat. Add the chilli and garlic and cook for 1 minute before adding the zucchini. Sauté for 8-10 minutes, or until the zucchini begins to soften and turns golden brown. Remove from the heat.

Transfer the cooked quinoa to a salad bowl and add the zucchini, lemon juice, mint, spring onion and tomatoes.

Season generously with sea salt and freshly ground black pepper and stir to combine.

Preheat a barbecue grill or chargrill pan to medium-high.

Cook the cutlets for 2-3 minutes on each side, or until cooked to your liking. Transfer to a warm serving plate and season with sea salt. Cover with foil and rest for a few minutes. Serve the lamb cutlets with the zucchini and quinoa salad.

Simply summer No season brings friends and family together like summer. Enjoy it to the full by creating simple, elegant dishes that see you spending more time with loved ones at the table and less time in the kitchen.

26

HEALTHY KITCHEN

GREEN PEA SALAD WITH RICOTTA AND PROSCIUTTO This salad is all about the play between the milky richness of the ricotta, the minty freshness of the peas and the salty sweetness of the prosciutto, so try to use the best ingredients you can buy.

Serves 2 Ingredients 140g (1 cup) frozen peas 100g sugar snap peas, trimmed 10 mint leaves, thinly sliced 2 teaspoons red wine vinegar 2 tablespoons extra virgin olive oil 1 small head of radicchio, cut into thin wedges 6 slices prosciutto, halved 115g (½ cup) fresh full-fat ricotta cheese 1 tablespoon pine nuts, toasted Method Bring a large saucepan of salted water to the boil. Add the peas and cook for 3 minutes, then add the sugar snap peas and cook for a further 3 minutes.

Meanwhile, put the mint, vinegar and olive oil in a bowl and season with sea salt and freshly ground black pepper. Drain the cooked peas and put them in the bowl with the mint and dressing. Stir to coat the peas.

Arrange the radicchio wedges in the base of two large shallow bowls. Top with the prosciutto, ricotta and dressed peas, then sprinkle with the pine nuts.

27

HEALTHY KITCHEN

PEPPERED BEEF FILLET WITH BEETROOT SALAD The surface of this beef is covered in pepper and then left in the fridge to form a dry crust, which magically means it doesn’t need to be seared, just cooked in a very hot oven.

Serves 6 Ingredients 2 tablespoons freshly ground black pepper 900g beef eye fillet, trimmed 600g beetroot 2 red capsicums, cut into 2cm pieces 4 garlic cloves, peeled 4 rosemary sprigs 2 fresh bay leaves

80ml (1⁄3 cup) extra virgin olive oil 2 tablespoons pomegranate molasses or balsamic vinegar 90g (2 bunches) rocket, rinsed and trimmed Horseradish cream, to serve

Method Rub the pepper over the beef. Put the beef on a tray and leave it in the refrigerator, uncovered, for at least one night but preferably two.

Preheat the oven to 200°C. Bring the beef to room temperature before cooking.

Lay a large sheet of heavy-duty foil on the work surface. Using rubber gloves, peel the beetroot and cut it into 2cm cubes. Put the beetroot cubes on the foil along with the capsicum pieces, garlic cloves, rosemary sprigs and bay leaves. Season with sea salt and freshly ground black pepper and drizzle with a little of the olive oil. Wrap the beetroot up in the foil to form a sealed parcel, and place it on a baking tray.

Cook for 40 minutes, then remove from the oven and set aside to cool.

Put the room-temperature beef fillet in a roasting tin and roast for 10 minutes, then turn the fillet over and roast for a further 5 minutes.

Remove from the oven and season with sea salt, then cover with foil and rest for 15 minutes.

Unwrap the roasted beetroot and capsicum and transfer to a bowl. Add the pomegranate molasses and remaining olive oil and stir to combine. Arrange the rocket leaves on a platter and top with the dressed beetroot and capsicum.

Put the horseradish cream in a serving bowl.

Drain any juices from the roasting tin and stir them into the horseradish cream.

Remove the foil and return the fillet to the oven for a further 15 minutes, then remove and cut into thick slices. Serve the beef with the beetroot and capsicum salad and the horseradish cream. If you like, serve with crispy roast potatoes.

28

Recipe and images from A Simple Table by Michele Cranston, Murdoch Books $40. Available in all good bookstores and online.

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Good food, good weather, good company. What more do you need?

Gather the group and serve up a casual summer feast. Cutlery optional.

FLATHEAD TACOS This is a great, messy, spicy dish that is suited well to the barbeque and outdoor eating. Soft tortillas encase spiced fish and a lively pico de gallo salsa – it's summer on a plate!

Serves 4 Ingredients 600g flathead fillets or other firm, white fish, cut into 2cm cubes 3 tablespoons olive oil Juice of 1 lime 20 soft, white corn tortillas, 10cm in diameter Salsa 2 garlic cloves, hit with the flat of a knife, skin discarded 1 green capsicum, seeded and finely diced 6 roma tomatoes, seeded and cut into 1cm cubes 1 small red onion, finely diced

1-2 small red or green chillies, finely sliced 6 coriander stalks, including roots, well washed Juice of 1 lime 2 tablespoons extra virgin olive oil Fish spice 2 teaspoons fennel seeds 2 teaspoons coriander seeds 2 teaspoons cumin seeds Salt 1-2 teaspoons chipotle powder or similar chilli powder

Method To make the salsa, combine the garlic, capsicum, tomato, onion and sliced chilli. Finely chop the coriander, including the roots. Add the half you chopped from the bottom end to the other ingredients and reserve the rest for later.

Season with salt and freshly milled black pepper. Stir well and let stand for about half an hour.

Meanwhile, make the fish spice using a mortar and pestle to crush the combined fennel, coriander and cumin seeds with 3 ⁄4 teaspoon salt until it forms a fine powder.

Mix in the chipotle powder, scatter over the fish and toss coat the fish evenly.

When you’re ready to eat, warm the tortillas by heating each one on the edge of the barbeque hotplate (or in a hot cast-iron pan) for a few seconds on each side and store in a folded clean tea towel. The tortillas will stay warm and soft.

To finish the salsa, add 1 teaspoon of salt, some pepper, the lime juice, extra virgin olive oil and the reserved, chopped coriander leaves to the salsa and stir just to mix it well.

Oil the centre of the barbeque hotplate and fry the fish, stirring often, until cooked through. When it has changed colour, it’s cooked. As soon as it is ready, scoop from the hotplate into a warmed bowl and squeeze the lime juice over.

Lay all the ingredients on the table and let everybody help themselves. You make a taco by reclining a warm tortilla on your plate, topping with a little fish, plenty of salsa (avoiding the garlic cloves), and rolling it up. Perhaps put some hot chilli sauce on the table for heat lovers, too.

30

HEALTHY KITCHEN

HERBED CEVAPS Here is a simple way to make sausages at home. These are inspired

by Balkan sausages called cevapcici that you can knock up as easily as you would a few patties. You can also change the meats.

Serves 10 Ingredients 500g minced beef 500g minced pork 500g minced lamb 2 egg whites 1 tablespoon salt 5 garlic cloves, crushed 3 teaspoons ground dried thyme 3 teaspoons ground dried mint 3 teaspoons ground dried oregano ½ teaspoon freshly milled black pepper Flatbread, for serving Natural yoghurt, for serving Coriander or mint leaves, for serving Method Mix all of the ingredients well together with your hands, just until the mixture becomes sticky. Refrigerate for half an hour after making the mix. If using wooden skewers, soak them in water for at least 10 minutes to prevent them from burning during cooking.

Shape the mix by hand into sausage-like shapes, on skewers if using, then chargrill or barbeque on medium heat for a few minutes each side to cook through.

TIP:

Serve with flatbread, a dollop or two of natural yoghurt and some freshly-torn coriander or mint leaves.

31

HEALTHY KITCHEN

WATERMELON WITH CHILLI & LIME The combination of sweet, juicy watermelon with spice is intoxicating. You can do this with soy sauce in place of the salt, or replace the watermelon with pineapple.

Serves 4 Ingredients 1 whole watermelon 8-10 small dried chillies, roasted and ground Flaky salt, for serving Lime wedges, for serving Method Cut the watermelon into wedges and then slices.

Serve with the chilli and salt for dipping or sprinkling, and the lime for squeezing.

Be sure to serve with a cold drink.

Recipe and images from Summer at Fat Pig Farm by Matthew Evans, Murdoch Books $50. Available in all good bookstores and online.

32

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Crazy for coconut Coconut in its many forms is currently riding a wave of popularity as

a wonderfully versatile superfood. And what better time to utilise this beautiful, tropical fruit than when the sun is shining in summer?

MANNA BREAD WITH RADISH, MINT AND COCONUT MAYONNAISE Open-faced radish sandwiches are the perfect pairing with coconut mayonnaise. Use any bread that you like, but a sprouted or gluten-free bread option is preferred.

Serves 2-4 Ingredients 2-4 slices of bread Ÿ cup coconut mayonnaise (see recipe on opposite page) Several pinches of sea salt (a flaky salt works best) ½ cup sliced radishes, optionally tossed with a little lemon juice and oil 1 avocado, diced Mint or basil microgreens Method Spread a few tablespoons of mayonnaise on each bread slice. Add a few pinches of sea salt.

Top with radishes, avocado, microgreens, and a few more pinches of sea salt.

34

HEALTHY KITCHEN

CBLT (COCONUT BACON, AVOCADO, ROMAINE & TOMATO) A fresh take on the BLT, this is quintessential summer fare. If you don’t fancy bacon, this dish is also delicious with cured olives or baked mushrooms.

Serves 2-4 Ingredients COCONUT BACON 1 small deseeded chipotle chilli ¼ cup coconut nectar 1 tablespoon cumin ½ cup water 1 tablespoon coconut oil 1 tablespoon coconut aminos 1½ tablespoons coconut vinegar or apple cider vinegar 1 teaspoon sea salt 1 teaspoon smoked paprika 1 tablespoon mesquite powder Pinch of cayenne, or more if you like a spicier flavour 3 cups large coconut flakes Method Combine all ingredients except coconut flakes in a blender or food processor until smooth. Stir in coconut flakes.

Dehydrate overnight for 8-10 hours or until completely crispy, or bake at your oven’s lowest temperature for 2-3 hours.

Coconut bacon can be stored in an airtight container for up to one month.

Final assembly 3 romaine lettuce leaves 1 tablespoon coconut mayonnaise per serving Approximately ¼ cup coconut bacon per serving 1 small or medium heirloom tomato, chopped ½ avocado, diced A few teaspoons diced Persian cucumber A few teaspoons chopped parsley Fill each romaine leaf with a generous portion of coconut mayonnaise. Then fill leaves with coconut bacon, tomato, avocado, cucumber and parsley.

COCONUT MAYONNAISE 1 cup young coconut meat ¼ cup coconut oil ¼ cup olive oil 2 teaspoons Dijon mustard 1 tablespoon lemon juice Generous pinch of sea salt Freshly ground pepper Blend all ingredients until smooth.

Keeps well in the refrigerator for three to four days.

35

HEALTHY KITCHEN

MANGO LASSI WITH TURMERIC, ROSE AND CARDAMON Lassi is a traditional Indian drink which blends yoghurt, water, spices and sometimes fruit. The flavour of this drink is exotic and intoxicating.

Makes 1-2 servings Ingredients ½ cup coconut yogurt 2 cups coconut water ½ cup diced mango, fresh or frozen 1 teaspoon turmeric powder, or 1 tablespoon turmeric juice Pinch of cardamon Pinch of sea salt 1 tablespoon raw honey or coconut nectar (optional) 1 tablespoon Royal Sense Bulgarian rose water (optional) Method Combine all ingredients in a blender until smooth and creamy.

NOTE: Royal Sense Bulgarian rose water

(rose hydrosol) has enormous health and beauty benefits. Bulgarian roses are grown in the Rose Valley in Bulgaria where the roses are considered to be some of the most medicinal and beneficial in the world. Taken internally, rose water promotes healthy digestion, detoxifies and balances energy and mood.

The Coconut Kitchen by Meredith Baird is available from exislepublishing.com.au and wherever good books are sold.

RRP $30.

36

COCONUT JOYS In this recipe, you can form the coconut filling into perfectly round cookies using an ice cream scoop or form them into evenly sliced bars.

Makes approximately 12-16 servings CHOCOLATE GLAZE ½ cup melted cacao butter ¼ cup cacao powder ¼ cup coconut nectar Generous pinch of sea salt Method Blend all ingredients until smooth.

COCONUT FILLING 2 cups shredded coconut flakes 1 tablespoon coconut butter, melted 1 tablespoon coconut oil, melted 2 tablespoons coconut nectar or white honey Scrapings from 1 vanilla bean, or 1 teaspoon vanilla extract A few pinches of sea salt A few drops of stevia (optional) ½ cup chopped almonds (optional) Method Combine 1 cup of the coconut flakes with the coconut butter in a food processor until mixture has a chunky, dough-like consistency.

Add remaining ingredients and blend until mixture is thoroughly combined and holds together well.

Final Assembly Press coconut filling into the bottom of a baking pan (20x20cm is a good size).

Optionally sprinkle with almonds and sea salt.

Cover with chocolate glaze. Refrigerate for at least 30 minutes before serving. Slice or break into generous pieces.

37

HEADLINE

UNPACKING

HEALTHY

EATING

38

EAT FIT

We know we need to eat healthily, have a balanced diet and avoid bad foods, but do we know what that really means? With so much conflicting information in the media, how do we know we’re really giving our bodies the nutrients they need? Food Scientist Wladimir Budnik is here to simplify things.

In summer, our thoughts turn to warm, sunny days on the beach, feeling good and looking great. Well, maybe not as great as we’d like. After a winter of indulgence, our bodies crave healthy, nutritious foods, but our minds are cluttered with information overload as to what really constitutes “healthy”.

The principles of healthy eating should be neither confusing nor complex, yet we are bombarded with endless advice regarding foods and nutrients we should or shouldn’t be eating. When it comes to food, there’s a tendency to concentrate on individual nutrients or food groups to the exclusion of everything else, but all aspects are interlinked so it’s important to take a holistic approach.

To quote Glenn Cardwell, a well-known Australian nutritionist and dietician: “Whenever you see nutrition research being sold as the truth, always reflect on your own diet and ask: Is it varied? Is it nutrient dense? Is it minimally processed? Is the emphasis on plant based foods? Answer yes to all four and there is a good chance you are eating well without having (boring) discussions on whether you should fuss about carbs or fat, or the type of fat, or whether there’s a teaspoon of sugar in the house. We sadly forget health is about quality and nutrient density of foods”.

I would certainly agree with the above statement, but what does it mean to the average person? I believe everyday people need more specific, simple and clear advice on healthy eating.

Nutrition Australia recently released a new version of the Healthy Eating Pyramid. You can view it here: nutritionaustralia.org/ national/resource/healthy-eating-pyramid.

It is a pictorial representation of the foods we should eat, with the bottom two foundation layers (the largest portion of the pyramid) composed of vegetables, fruits and grains from where we should take at least 70 per cent of what we eat daily.

The remaining levels of the pyramid (from where we should get the remaining 30 per cent of our daily food intake) comprise of cereals and grains followed by dairy products, lean meats, fish, eggs, nuts, seeds and legumes; with healthy fats (olive, nut and seed oils) at the very pointy end of the pyramid.

The recommended "serves" from each level is also detailed by gender and age group and can be seen the table below:

Adults

Vegetables and legumes

Fruit

Grains (cereal)

Lean meat, fish, poultry, eggs, nuts, seeds, legumes, beans

Milk, yoghurt, cheese & alternatives

Allowance for additional serves from any food group

Women 19-50 years

5

2

6

2.5

2.5

0-2.5

Women 51-70 years

5

2

4

2

4

0-2.5

Men 19-50 years

6

2

6

3

2.5

0.3

Men 51-70 years

5.5

2

6

2.5

2.5

0.2

The conclusion to Nutrition Australia’s advice is as follows: “The key to a balanced diet is to enjoy a variety of foods from the five core food groups and to limit your intake of foods and drinks that are high in saturated fat, sugar and salt”.

Nutrition Australia’s recommendations are indeed sound, but they may seem onerous to the un-accustomed. To make it easier to eat healthily everyday, I have distilled these guidelines into simple, easy-to-follow steps:

Wlad's simple guide to healthy eating

• Eat lots of fruits and veggies, particularly bright coloured ones e.g. red, orange, purple, yellow and dark green. These will contain more natural antioxidants. Potatoes are okay, but eat them in moderation.

• Eat cereals and grains, but if you buy processed cereal products, do beware of added sugars. Stick to those with no added sugars like natural muesli with nuts and dried fruits.

• Eat whole grain bread – it is higher in fibre than white bread.

• Eat lean protein such as chicken, fish, lean beef and eggs.

• Consume dairy products such as low fat milk, yoghurt and cottage cheese but go easy on the full fat, mature cheeses (enjoy these in moderation).

• Limit your intake of processed foods – some are better than others e.g. a high quality burger made from scratch at a boutique burger shop could be better for you than a highlyprocessed one from a chain store. Some experts advise to avoid “processed” foods altogether, but they are not all bad.

Be judicious in your choices – check nutritional panels for sugar, fat and salt (sodium) levels and the ingredients lists for all packaged processed foods.

• Avoid sugary beverages and juices – they are usually loaded with sugar. Drink at least 1.5-2 litres of plain tap water daily.

Squeeze your own juices but if you must buy ready-made juice, go for the ones made from whole fruit (pulp included) and no added sugar.

• Stick to olive oil for cooking and dressing and don’t feel guilty about the occasional knob of good-quality, unsalted butter on your whole grain toast.

• Go easy on the alcohol – two standard drinks every second day won’t impact adversely on your health. Remember red wine is best as it is full of antioxidants.

• Eat two squares of Well Naturally No Sugar Added Dark Chocolate daily. With 70 per cent cocoa, it will not only make you feel good, it will also supply your body with beneficial cocoa flavanols (antioxidants). This is not in Nutrition Australia’s recommendation, but it’s good advice based on ample research.

Last but not least, try and get some regular exercise into your daily routine – a brisk, 5km walk can do wonders for your health, not to mention the stress relief that it can bring.

Have a healthy, happy summer (and watch out for the white pointers if you’re in the surf)!

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.

39

EAT FIT HEADLINE

MILKING IT

The overflowing popularity of milk alternatives such as almond, soy and rice milk has prompted Food Scientist Wladimir Budnik to examine the nutritional benefits of these so-called-healthier alternatives and how they measure up to regular dairy milk.

Do you still drink milk? Or have you reached for one of the many non-dairy alternatives and never gone back?

What is classified as milk these days anyway? The principal definition of milk in the Oxford Dictionary goes something like this: “An opaque, white fluid rich in fat and protein, secreted by female mammals for the nourishment of their young”.

This is a fairly unequivocal descriptor for milk, one would think, however the Oxford provides a secondary definition of “milk” as “The white juice of certain plants e.g. coconut milk”.

Is it any wonder people are often confused about what constitutes “milk”?

The original superfood Milk from plant sources, which I would prefer to call “seed milks” but which should more accurately be described as “seed juices” bear no resemblance to natural cow’s milk other their water content (cow’s milk is around 88 per cent water and seed milks vary from 87-94 per cent water).

To pretend that seed milks are in any way a good nutritional alternative to cow’s milk is fanciful.

40

HEADLINE

Ask yourself the question: As mammals ourselves are we more closely related to cows or to the seeds of plants? Of course dairy milk is nutritionally more complete and best matches the requirements of the human body. Given that cow’s milk is the sole source of hydration and nutrition to a thriving newborn calf for the first few months of life, it is truly a “superfood” (as is human breast milk).

In fact, over 100 different proteins have been identified in cow’s milk, many in miniscule amounts, but all with different functions ranging from immunity to sleep support. Indeed, a 250ml glass of natural cow’s milk will provide you with 8.5 grams of high quality proteins, a host of vitamins and minerals such as calcium (40 per cent of your Recommended Daily Intake), phosphorous, potassium, zinc, riboflavin, vitamins A and B12 (a vitamin that cannot be naturally found in “seed milks”).

In fact, because of the confusion surrounding the use of the word “milk” to describe seed juices, food regulators have ruled these products must carry a label warning stating “Not suitable as a complete milk food for children under 5 years of age”.

Seeding the demand for alternatives Having sung dairy milk’s praises, is there place for seed milks in our diet? Indeed there is, and in fact the popularity of seed milks such as soy, almond and rice, to name a few, is increasing to the extent that almond milk has recently overtaken soy milk as the most popular dairy milk substitute on Australian grocery shelves. Why is this?

Historically, consumers seeking dairy milk alternatives have either had issues digesting lactose (the natural sugar found in dairy milk), are allergic to dairy proteins, or have made a conscious decision to avoid products of animal origin for ethical and purported health reasons (vegetarians and vegans).

Lactose free milk (i.e. normal cow’s milk where the lactose had been “pre-digested” with lactase enzyme into glucose and galactose) is now readily available for those who are lactose intolerant. It has been estimated that up to 70 per cent of the population experience some form of lactose intolerance (more so in the Asian population) ranging from mild nausea through to bloating and diarrhoea. While lactose intolerance is more a discomfort than an allergic reaction, a true dairy protein allergy can be dangerous and life threatening.

As with the marked increase in gluten intolerance, either real or perceived, there is a similar trend against dairy milk's consumption and this is driving the growth of seed milks.

Self-diagnosed intolerance to dairy or advice from alternative medicine practitioners to “cut dairy from your diet” when presenting with stomach discomfort or respiratory congestion is on the rise. It’s not uncommon to hear people remarking: “Since I stopped drinking milk I feel so much better”.

Normal dairy milk is now just as much the "enemy" as gluten.

There’s no denying that seed milks do not and cannot match the nutritional profile of cow’s milk but do they have to? It’s been well established that while dairy consumption after weaning is a good adjunct to a healthy diet, it is by no means a must.

With a well-balanced diet, one can still obtain all the necessary nutrients for a healthy lifestyle without dairy products.

How are seed milks made?

If the consumption of seed milks is indeed growing, we should be aware of their nutritional value and what's in them. As for how they are made, it’s relatively simple: The seeds (e.g. almonds, brown rice, soy beans, oats) are pulverised, mixed with water and filtered to remove any sediment. What’s left is usually a watery, whitish, milky-looking solution of solubilised seed carbohydrates, sugars, fats and protein to which

vegetable oils, vegetable gums (to thicken the “milk”), mineral salts, sugar, vitamins and emulsifiers are more or less commonly added.

To pretend that seed milks are in any way a good nutritional alternative to cow’s milk is fanciful.

This is to improve the flavour and mimic the nutritional profile and mouthfeel of dairy milk. In a nutshell (excuse the pun) seed milks are fortified and modified juices extracted from plant seeds and nuts.

Which milk is healthier?

A quick comparison between dairy milk and popular brands of almond, rice and soy milk should start with the ingredients list shown on the product label.

• Dairy milk has one listed ingredient: milk!

• Vitasoy Rice Milk has five ingredients.

• Vitasoy Soy Milk has 13 ingredients (including sugar and salt).

• Sanitarium Almond Milk has 10 ingredients (with sugar being one of the highest at 3.4 per cent, only second to water, and almonds at only 2.5 per cent – perhaps it should be labelled “sugar milk”?).

In fact, a quick scan of the nutritional panel on Sanitarium Almond Milk shows protein at 0.6 per cent, fat at 1.4 per cent, carbohydrates at 3.6 per cent (of which sugar makes up 3.4 per cent) and dietary fibre 0.3 per cent.

It is a travesty that this product is permitted to be called “almond milk”. It would be more accurately and ethically described as "almond-flavoured sugar water". It isn’t any wonder that almond milk is rapidly gaining popularity as a milk substitute – it tastes so sweet! And we all know which group of the population particularly enjoys sweet things: children.

Recent studies by Australian and Danish researchers, published in the British Journal of Nutrition, has shown that substitution of sugary drinks with milk among children prone to obesity led to a reduction in their Body Mass Index (BMI).

To quote one of the authors of the study: “Milk should be promoted in lieu of sugary drinks, not only as a rich source of essential nutrients for children’s growth and overall health, but also for its potential positive effects on body weight regulation”.

So why stop drinking milk when you leave primary school?

Bottom line: Good, old dairy milk is indeed one of the

world’s true “superfoods”, offering a powerhouse of nutrients in a quick, simple form. If you don’t have to replace dairy milk for health or ethical reasons, keep it in your diet.

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.

41

EAT FIT

A FRESH START 42

EAT FIT

New Year is the perfect time to renew your wellness routine. The question is: To detox or not to detox? Nutritionist Kathleen Alleaume shares her view.

Detox diets are said to remove perceived “toxins” that supposedly result from imprudent lifestyle and dietary habits or exposure to hazardous substances in the environment.

Such toxins, we’re told, will sap our vitality and threaten our health unless we detox ourselves. Whatever cleansing method you choose, most detox diets claim to give you more energy, improve a sluggish digestion, clear your complexion and, above all, help you lose weight (instantly).

To do this, generally red meat, dairy, caffeine, alcohol, refined carbohydrates and the obvious “junk” food are off limits, while some are more limited to only either fruit or vegetables (preferably in a juice form) to more severe restriction of only lemon juice, maple syrup and cayenne pepper.

Is this really necessary?

Firstly, there is little scientific proof that such purges work.

In fact, most ingested toxins are removed by the liver and excreted through the kidneys and bowels.

Secondly, restricting foods or whole food groups (e.g. wheat or dairy) without an official medical diagnosis robs the body of vital nutrients. Further, the not-so-pleasant side effects that stem from malnourishment can range from headaches, fatigue, irritability, bad breath, dehydration and bloating to frequent trips to the bathroom (which can get pretty messy).

Sure, weight loss is inevitable, but it is usually a consequence of cutting out many foods (which automatically equals cutting calories) rather than removing toxins that were supposedly making you fat. In addition, most of the weight loss on a detox is simply fluid loss – a result of frequent, runny bowel movements thanks to the mild laxatives found in many detox powders. It’s no wonder you feel as light as a feather!

So while cutting out booze, caffeine, refined carbs, sugars, “junk” and eating loads of fruit and vegetables are all recommended eating habits, taking it too far and surviving on a few food groups or severely restricting your diet to cayenne pepper and maple syrup will make you feel incredibly deprived.

Result? Once you finish the detox, you revert to old habits and rapid weight gain follows. Sigh!

Ways to “detox” naturally

Instead of forking out your hard-earned on a questionable detox kit or cleanse programs, accept that a “quick-fix” solution is not a long-term solution. Focus instead on behaviour change and healthy habits that will stick.

Get the balance right Aim to break down every meal into the same formula: half a plate of vegetables and fruit, a quarter wholegrain carbohydrates (quinoa, soba, rye, brown rice, oats, spelt, buckwheat, barley) and a quarter protein (such as lean meat, fish or tofu).

Include a handful of nuts each day and use moderate amounts of healthy oils, such as avocado and olive oil. You don’t have to lay your plate out like this, but visualising the proportions helps.

Eat mindfully Eating mindfully means listening to your body and tuning-in to your natural hunger and fullness signals. It’s not a diet (in fact it’s the complete opposite), rather it’s about paying full attention to what you’re eating and how you’re eating it, encouraging you to make better food choices and foster a healthy relationship with food. Eating at a slower pace, chewing food thoroughly, and eating without distractions are sure-fire ways to combat mindless eating.

Medicate with movement Aim for a minimum of 30 minutes of moderate-intensity exercise on most days of the week. If your goal is to lose weight, you need a minimum of 60 minutes. Schedule a time that works best for you and stick to it.

Sure, weight loss is inevitable, but it is usually a consequence of cutting out many foods (which automatically equals cutting calories).

Kathleen Alleaume is a nutritionist and exercise physiologist, and author of What’s Eating You? therightbalance.com.au Insta

@therightbalance_ @therightbalance 43

HEADLINE

TAKE IT TO THE

NEXT LEVEL

44

FIT FOR LIFE

Understanding the basic distinction between training and exercise can mean the difference between making progress and just getting a sweat on. Performance Coach Sharon Disney reports.

As a coach, one of the most common questions new clients ask me is: “Why am I not getting the results I want, how can I get better at ‘x’?”

My response is always: “Tell me about what you’ve been doing?” and this is where issues are normally highlighted.

Lunges are one of my favourite exercises but when not done properly can look ugly: Knees wobbling everywhere, heels coming off the ground, no control or balance.

Too often you see people bouncing weights around with little control or muscle engagement. This will just lead to injuries. Addressing tightness in the body and imbalances can help improve technique. For example, weak glutes, tight ankles or impaired quad function can be the cause of knee wobble and fixing these problems can lead to good strength developments.

Progress should be measurable

If your goal is to get faster at running and your training consists of running the same route all the time at the same pace, all you’re doing is running at the same pace with the “hope” of getting faster.

Progress is one of the best motivators, whether it be on the scales, looking in the mirror, hitting a PB or finishing an event. If we see ourselves progressing toward our goal, and understand that we are gaining new skills, we will be driven to push harder.

This goes for weight training too – if you are getting to the gym with no real plan in place, not tracking your sessions and not paying attention to things that might be hindering progress like tightness in certain muscles or poor technique, then there is little chance of getting good development.

Knowing when you first started running you could only do 2km at 6 minutes/km, but over two months, with a smart training program you can now do 4km at 5:30min/ km, your legs feel stronger and you recover better, is a huge motivator going into your next workout.

And this is the definition of exercise. It’s about today – physical activity for its own sake. Each workout’s purpose is about producing a response that satisfies your immediate needs: burning calories, getting hot and sweaty, a little out of breath, feeling like you’ve done “something”.

Specific, focused training is not just for the elite; it’s for the inner athlete in all of us.

There’s nothing wrong with this approach if it’s what you enjoy.

Sure, you will receive the health benefits that regular physical activity can provide (reduced risk of cardiovascular disease, diabetes and some cancers, stronger bones, better mental health), but progress will be limited.

“Training” has a longer-term goal in mind and workouts are specifically designed to achieve that goal. If your program is not designed to get you stronger, faster or in better condition by producing a specific, positive adaptation, it’s just exercise

Training has a plan in place The best results come if you analyse the type of training that is required to achieve your goal, work out what kind of program is needed to get you there and then plan your sessions. It doesn’t have to be overly complicated, but we all know “by failing to prepare, you are preparing to fail”.

Quality of movement should always come before movement in general Just because you can put 60kg on your back doesn’t mean that you should squat it. Technique is important, you must be able to control the weight and be able to move through a good range of motion.

If your program is not designed to get you stronger, faster or in better condition by producing a specific, positive adaptation, it's just exercise.

Sharon Disney is a performance coach and owner of Be an Athlete.

Email: sharon@beanathlete.com.au Website: beanathlete.com.au

45

EMOTIONAL WELLBEING

TURBO CHARGE

YOUR ENERGY

46

We could all benefit from increased energy levels.

While feeling worn-out and stressed has become accepted as the norm for many busy people, there are some simple ways to get your bounce back. Dr. Linda Friedland explains.

You’ve got a lot on. You need to feel energised and focused throughout the day, yet by 2pm your energy sags. You have a pile of emails to get through, presentations to deliver and two or three more meetings in the long hours ahead.

You eat something quickly at your desk, drink another coffee and keep going, all the while feeling more and more depleted.

The demands and the deadlines, together with the crazy pace, leave you feeling exhausted. You wonder whether sustaining your energy and performance is just an elusive dream.

Break up prolonged sitting times with short bursts of activity.

“Faster, bigger, more and more.” This ethos of our business life is grounded in a totally misguided notion; the assumption that as humans we operate in a linear and sustainable fashion.

The reality is that we are not designed to run like a computer: continuously at high speed for long periods of time. Humans are not linear. The beating of our hearts, our respiration, muscles, cellular function and most importantly mental concentration is pulse-like and alternates through states of contraction and expansion.

Brief periods of recovery and restoration are essential for energy boosting and peak performance. The human battery must be recharged. Annual leave is great, so too are the weekends.

However the need for renewal is far more immediate and is in fact a daily prerequisite.

A new and growing body of scientific research demonstrates that strategic “turbo-charging” – including improved workouts, short power naps, longer sleep hours and regular power foods – boosts productivity, mental stamina, job performance and energy. Here are the five best ways to turbo charge your daily energy:

Make sleep your first priority Sleep is undoubtedly the most powerful restorative tool we have at our disposal. Even small amounts of sleep deprivation undermine our body’s capacity for repair. Compelling research demonstrates the effects of good quality sleep on cellular healing and optimal cognitive function. We have accepted the conventional wisdom that an hour less sleep allows an hour more productive time. This couldn’t be farther from the scientific truth. Over 95 per cent of us require at least 7-8 hours of sleep a night for optimal energy.

Manage energy rather than time Time is finite, but energy, the capacity to do work, can be expanded and regularly renewed. Energy is the fundamental currency of high performance and yet we misuse it badly. We eat highly processed, refined foods and high sugar instead of nourishing superfoods. We sit for long periods of time, causing stasis of our blood flow and poor oxygenation of our body and brain. Not much positive comes from putting in extra time without devoting high-quality, focused energy.

Dr. Linda Friedland is an authority on executive and corporate health, women’s wellbeing, stress management and performance.

She is a Medical Doctor, bestselling author of five books and sought-after international speaker.

For more information visit lindafriedland.com or email linda@lindafriedland.com.

Get stressed Paradoxically stress is not the enemy. It is the key to growth.

Most stress is actually good for us. For a muscle to grow it must experience stress, as happens when we lift a weight.

We build “muscle” at many levels. What applies to the physical body applies equally to the brain and other energies. We build emotional, spiritual and mental energy in much the same way as we build physical capacity.

The problem is that when we push too hard for too long, it tips us over the edge into damaging and destructive stress.

Focus in the most absorbed way possible when you are working, then take a break at least every 90 minutes to refuel your energy reservoir.

Interrupt your day It’s not how long you take off that matters most, but how skillfully you use these very short periods of renewal. The simplest way to recharge energy is by breathing. You can dramatically lower your heart rate, blood pressure and muscle tension in 30 seconds.

Break up prolonged sitting times with short bursts of activity.

This provides an opportunity to take a breath and push your “pause” button for a few moments. It is also a highly effective way to stimulate your muscle and nerve function, increasing the flow of blood throughout your body and brain.

Use the stairs whenever possible. Take a brisk walk during your lunch break or at least eat lunch away from your desk. And be sure to eat a power snack mid morning and mid afternoon.

Turbo charge adrenalin, then switch it off There is no better way to recharge your energy than by temporarily pumping up adrenalin levels. Use your lunch break to get to the gym, go for a run or take a brisk walk out of the office. The workout and then the post exercise switch-off of adrenalin facilitates energy recovery and renewal before you get back to your desk.

In fact, any type of exercise you do at any time is beneficial.

Cardio, strength training and flexibility are all valuable. Although moderate intensity training is good enough, in recent years, High intensity Interval Training (HIIT), has been shown to significantly enhance energy sustainability.

Take time out of your busy day to recharge your energy levels. You will be much more productive in the long term.

47

HEADLINE

The pursuit of happiness

48

EMOTIONAL WELLBEING

Some people seem to have it all, and yet they’re still not happy. As Dr Bruce Wells explains,

5

Cultivate optimism

6

Tune in to happiness

7

Live in the present

8

Be grateful

9

Nurture your relationships

10

Help others

shifting the paradigm on happiness can help us achieve this (not so) elusive goal.

Happiness is just around the corner, or so we’re led to believe.

Once we tick all the boxes in the formula for a happy life – good job, marriage, home ownership and children – we will be happy. Right?

The problem is we have been looking in the wrong place for happiness. Research in positive psychology shows that while a portion of our happiness is due to our genes and life circumstances, a full 40 per cent is determined by our daily thoughts, emotions and behaviours, over which we have complete control.

This fantastic news suggests that the best path to happiness can be found by examining the characteristics of happy people.

You probably know some of these people. It’s like they have taken out a happiness subscription. Instead of waiting for happiness to come into their lives, they make their own.

Here are the top 10 habits of extremely happy people that, if practised daily, will allow you to take control of your own happiness and enjoy greater personal and professional fulfilment in your life.

1

2

3

4

Live your life your way A hospice nurse wrote a book called The Top Five Regrets of the Dying. The number one regret was: “I wish I'd had the courage to live a life true to myself, not the life others expected of me”. Don’t let the expectations of others rob you of your own dreams and goals. Live the life you want to live. Make the choices that are right for you and then take action.

Use your strengths Gallup polls reveal that only 1 in 4 people use their strengths every day. When you do use your strengths, not only are you six times more likely to be engaged in your job but you also feel generally more confident, energised and happier about life. Identify your strengths by listing those things you enjoy doing, which you do effortlessly and which make you feel alive and fulfilled.

Live with a meaningful purpose It’s amazing how people come together as one in times of national tragedy. A sense of meaning is suddenly given to people’s lives and they respond magnificently. Your best self has a chance to shine when you live with a meaningful purpose. Create your own purpose by identifying a cause that you passionately believe in and which allows you to utilise your strengths and energies.

Cherish your health Exercise releases a cocktail of chemicals that helps keep your heart healthy, reduces weight, aids sleep quality and bolsters self-confidence. It also alleviates stress and makes you more resilient. Remember to have a balanced diet and 7-8 hours of sleep.

The happiest people put an optimistic spin on whatever happens in their lives. They ditch the notion of something being fair or unfair, instead just accepting what is. Every situation is a life-learning opportunity. Optimism leads to less stress, longevity, better performance and healthier relationships.

Tune in to good news, not bad news. We live in a society that sensationalises unhappy events because it sells. So make the choice to focus on the positive things in your life that uplift you – with the books you read, the movies you watch, the websites you visit and the friends with whom you spend time.

We spend almost half of our waking hours thinking about something other than what we are doing.

We’re either regretting something we did yesterday or we’re worrying about something we might do tomorrow. Happiness is in the now. Practise mindfulness activities when eating a meal, listening to a friend, exercising, or when reading.

Gratitude is one of the kings of happiness. It reminds us about what we have, instead of what we don’t. We recognise our accomplishments, our life teachers, our supportive family and friends, our health and our freedom to make choices and to change our life.

Surveys reveal that people with five or more close friends are 60 per cent more likely to be very happy.

To maintain our relationships we need to nurture them through regular, face-to-face contact where we practise spreading good news, listening and showing compassion.

The best way to feel instantly happier is to help someone else. It releases chemicals associated with wellbeing, leading to a “helper’s high”. The act of kindness positively affects the helper and the receiver.

Also, when you help someone else you are distracted from your own worries and you learn gratitude for your own circumstances.

Dr. Bruce Wells is a happiness and wellness consultant. He works with companies, community groups and individuals committed to improving performance, wellbeing and happiness. He is the author of Happiness Anywhere Anytime.

For more information visit drbruce.com.au

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Pure natural ingredients, powerful results

Using the best of nature’s time-tested ingredients and the latest scientific research, Derma e formulates the most innovative and effective natural skincare products available. Derma e products are developed by Doctor of Oriental Medicine, Dr. Linda Miles, to target the most significant skin concerns with Soothing, Hydrating, Firming, Purifying & Anti-Wrinkle ranges to nourish all skin types, and make a real difference in the health, look and feel of your skin.

Available at Priceline and select Independent Pharmacies.

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dermae.com.au

Dermatologist Tested • Clinically Tested • Naturally Effective

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

Also available at good pharmacies.

Vitality Brands products are available from the following leading retailers throughout New Zealand:

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Passion Vitality people go the extra yard.

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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.