Vitality Magazine Winter 2016

Winter 2016

FEELS GOOD

HEALTHIER COMFORT FOOD FITNESS: NO EXCUSES

STAY MOTIVATED IN WINTER FROM THE OUTSIDE IN

SKINCARE TO COMBAT THE COLD

!me EtakE FPleR ase e with you

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What's inside 30 Comfort foods 32 Winter skincare 48 Get knitting

The value of

30

32

Hello and welcome to winter!

PASSION

My name is Bianca, I am the Communications Manager at Vitality Brands – a role that includes editing this magazine. When our Managing Director James Wright asked me to guest-write the intro for this issue of Vitality, I thought it a good opportunity to give our readers a glimpse behind-the-scenes.

Vitality people go the extra mile.

Vitality magazine is the official publication of Vitality Brands – an Australian-owned wellness company offering products that help people live healthier, happier lives.

Through the magazine, we try to encapsulate our wellness ethos, and inspire the lifestyle we hope all our readers can enjoy.

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These values exist not only in our magazine and the products we offer, but also in our workplace – within our team.

Publisher: Vitality Brands Worldwide Managing Director: James Wright Editor: Bianca Mangion Art Direction and Design: Olga Neofotistos and Monique Genio Contributor: Grace Andrews 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.

Vitality is a unique workplace in many ways. Our team possesses a rich, collective wealth of career experience – hailing from a multitude of large and small, multinational and local, food, beauty and skincare companies. Some of us have been here for five months, some for five years; we all know Vitality is truly a values-driven company that puts its team members first – something you don’t often find in today’s workplace.

To explain further, I’ve shared our stronglyheld company values, along with my personal reflection as to what each of the values means to me:

We work really hard at Vitality. Each day is packed with activity on multiple projects – juggling multiple meetings and pressing deadlines. No one ever complains of being “quiet” or “not having much to do”.

Of course, working hard is something none of us really mind – we are goaldriven and thrive on success. Plus, we are valued and rewarded for our hard work – with seasonal company breakfasts, end of financial year and Christmas dinners, birthday cakes and Friday afternoon office gatherings regularly appearing in our calendar.

These are also occasions to celebrate achievements and milestones. We recognise team members who’ve gone the extra mile to add value – either in their work or in their attitude or treatment of others; those who’ve displayed exemplary Vitality values. These people receive tangible rewards, presented before the whole team.

Personal milestones are also commemorated: anniversaries, major birthdays, getting married or the birth of a child.

Going the extra mile applies to work and reward. (Continued over.)

TEAM PLAY Vitality people understand that together, we’re better.

Every member of the Vitality team knows the importance of respecting others. This respect is afforded to everyone from our Managing Director to our interns.

Our daily interactions include friendly greetings (everyone says hello and goodbye) and genuine care for our colleagues’ wellbeing. If someone seems unlike their usual selves, you can guarantee another team member will enquire as to how they are feeling.

The mood is usually pretty upbeat however – we love to laugh and share stories with each other and this often forms bonds of friendship that transcend our working day.

It’s like one, big, work family. And of course, visits from real family members are also warmly encouraged. Husbands, wives, parents, partners, children, siblings and even pets often make an appearance – much to the delight of everyone in the office (we’re particularly partial to babies and dogs).

CHALLENGE THE STATUS QUO Vitality people have a voice and are adaptable.

Opinions and diverse viewpoints are valued among our team members. We know however, that to be heard, we must also listen and respond in a respectful way.

Meetings and collaborative projects are approached in this balanced manner and everyone feels comfortable asking questions, offering their ideas and providing constructive feedback.

Being a Vitality person also means being adaptable. This is a dynamic, growing company, now employing over 60 team members, working with multiple customers across multiple markets on four, highperforming brands. We know things change and we must go with the flow and enjoy the ride along the way!

Challenging the status quo also means finding better ways to do our jobs. This comes with educating ourselves and exploring new ideas beyond our office walls – something we achieve through the Vitality Brands education program.

This program comprises internal and external workshops and seminars and the opportunity to job shadow at like-minded, complementary organisations.

Knowing that Vitality helps nurture our professional growth and development is something we all value.

INTEGRITY Vitality people do the right thing.

Being honest, acknowledging people for the work they have done, operating ethically at all times and giving back to the community – these are all ways we do the right thing.

Proceeds from sales of our Cancer Council sunscreen and cosmetics help fund the vital work of the Cancer Council including research, education and patient services that help beat cancer.

Vitality also founded the Take A Break from MND program – which provides a direct, monetary donation to families living with Motor Neurone Disease – affording them something they personally consider important to their wellbeing, to help ease the daily challenges of MND. I speak on behalf of the entire Vitality Brands team when I say how proud we are, how much we love that the work we do goes in part to supporting people in need.

With all of the good generated in our workplace, it’s not hard to imagine how we go home each evening feeling energised and relaxed – ready to spend time with family and friends, and nurture our own health and wellbeing. And this too is encouraged – we rarely work late or on weekends. A work/life balance is reality at Vitality Brands – not just a throwaway line on our employment ads.

When we call ourselves a wellness company, we think of wellness as applying to not only our products, but also to our team, our professional relationships, our customers and our community.

In short, how we help everyone live happier, healthier lives – including our valued Vitality Magazine readers.

To health and happiness!

Bianca Mangion Communications Manager, Vitality Brands

Winter wellness The change in season can present a

challenge to many. The shorter days and cooler weather creeps up on us whilst our bodies begin to feel sluggish, becoming more susceptible to cold and flu. While staying inside under the covers sounds tempting – particularly on weekends when we have fewer social commitments – being proactive about your health and wellbeing will help you make it through the cooler months in tip-top shape to enjoy spring.

For ideas on supercharging your winter wellness, turn the page.

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WINTER FEATURE

Up the hygiene It sounds simple, but washing your hands is the number one way to stop the spread of germs. Try to wash your hands every few hours, especially before meals. In addition, it's important to keep work areas tidy. Make it a routine one day each week to thoroughly wipe down your work space. This includes your desk, keyboard, phone and any mobile devices.

Don ' t skimp on sleep

Regular sleep is vital to staying healthy. Those who aren’t well rested pose the risk of becoming run down, which in winter, can easily lead to sickness.

Having trouble sleeping? Try switching your phone off at least an hour before bed. According to research published in Science Translation Medicine “The blue light emitted by our phones can push your sleep time back approximately twice as long as caffeine does”.

Keep exercising It can be hard to stay motivated, particularly when it’s cold and you have a new episode of your favourite TV series waiting when you return home. Whilst this is tempting, try to remember some of the positives that come with exercise like increased immunity and decreased levels of stress. To keep yourself accountable, find an exercise partner or sign up with a personal trainer.

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WINTER FEATURE

Dose up on vitamins and minerals Stay hydrated We’ve heard it all before – drink eight glasses of water each day. But did you know, in addition to keeping you hydrated, the moisture from the water can help mucous membranes, including those in your sinuses, to become resistant to bacteria? Drink up!

Save your skin

Summer’s not the only skin dehydrator – cold air, wind and heating can all contribute to dry skin, so keep your face and body well moisturised.

For more tips on keeping your skin in top shape, flip to page 32.

To combat the onset of the cold and flu, boost your vitamin and mineral intake with iron, zinc and Vitamin C. These immune boosters can be found in dark, leafy greens and red and yellow vegetables, all of which are high in antioxidants. In addition, focusing on a healthy diet filled with a variety of coloured fruits and vegetables is the key to staying healthy.

Eat well

There’s certainly a temptation to reach for indulgent meals when the days are cool and the nights even more so.

Whilst doing so will provide short-term satisfaction, it’s important to keep your immune system in shape by eating a healthy diet. So, instead of eating a big bowl of pasta, focus on warming dishes with lean protein and lots of veggies. Think stews, soups and casseroles.

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The latest in winter health, happiness and

Ask yourself the following questions and answer honestly: Have you ever had a near meltdown when your Wi-Fi connection dropped out? Did you experience slight internal rage when you were locked out of your Facebook account after typing the wrong password too many times? Did you answer yes to either or both of the above?

If so, we’ve got some bad news for you.

depression and anxiety, exhibitionism and preference for online interactions over real world interactions. Pretty grim.

Feel it's time to take a break from your mobile devices? Try these tips: • Turn off push notifications – you don’t need to check every notification straight away.

• Remove social media apps from your devices. If turning off your notifications doesn’t work, extreme measures are needed – it’s time to completely remove the apps. You will then only have access from a personal computer – much less accessible than your handbag or pocket.

Australians are becoming so attached to their mobile devices that when they are taken from us we become almost fearful.

This feeling is now so common place that the term “fear of living offline” or “FOLO” has been coined with the research to back • Resist the urge to look at your phone first it: In 2015 Sensis reported nearly half of thing in the morning – there are better all Australians access one or more social networking sites every day, and on average ways to start the day. we’re now spending 8.5 hours a week on • Only allow yourself to connect to social Facebook alone, with 24 per cent of us media at certain times each day and checking our social media pages more restrict the duration of use to 15 minutes. than five times a day.

• Set your phone to charge outside your So how is our FOLO affecting us? bedroom and don’t look at your phone Besides our skyrocketing data fees, up to an hour before bed. the psychological effects can include • Schedule at least one day each week poor social relationships and isolation, where you refrain from looking at or compulsivity, victimisation, stress, posting to social media.

The cooler weather tends to draw us indoors, with our workout routine left at the doorstep. Next time you think about cancelling that morning run or after-work gym class though, keep the following in mind: Exercise not only boosts circulation but also improves lymphatic drainage, resulting in a glowing complexion.

Regular exercise can improve blood flow to your scalp, keeping your hair stronger and healthier. In turn, exercise lowers stress levels, which means your hair is less likely to be brittle.

Sweat, caused from exercise, helps to create a better skin protection barrier. It’s important though not to use cheap-quality body wash or cleansers after working out.

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Some formulas can strip the skin of acidity, tipping its pH state towards alkaline. When skin’s pH balance is thrown, bacteria can form, leading to the development of blemishes. To avoid any unwanted spots, invest in products with a low-irritant, pH balanced formula.

Try the derma e Purifying range. Starring activated charcoal, it is specially formulated for active people and will deep clean the skin of bacteria and toxins after a sweat-sesh.

Exercise increases heart rate and stimulates metabolism, making the body tired and lethargic at night. A nice, deep sleep will give skin the opportunity to regenerate overnight, hence the term “beauty sleep”.

Exercise such as running, yoga or even walking is an excellent stress reliever as it produces all of the happy hormones like serotonin, dopamine and norepinephrine in the brain.

!

Our health fears regarding chemicals in plastic food containers has taken a new turn, with recent news on the impact of a chemical found in these plastics.

Scientists have found a chemical used to replace BPA in BPA-free products can actually boost the formation of fat cells.

Published in the journal Endocrinology, the study found bisphenol S (BPvS), a common substitute for BPA, interfered with the body’s endocrine system and increased the formation of human fat cells.

Consumer group Choice recommends we use glass, porcelain or stainless steel containers for hot foods and liquids, instead of plastic containers.

In winter, the lack of daylight hours, cold weather and inclination to stay inside can certainly get us down. To beat the winter blues try to: • Read a good book: Not only does reading stimulate your brain, it also relaxes your body by lowering your heart rate and easing the tension in your muscles. A 2009 study at the University of Sussex found that reading can reduce stress by up to 68 per cent.

• Invite friends over for an afternoon of activities: Being a recluse in winter can be tempting, but it’s important to not neglect your social calendar completely. The interactions we have with others are an important factor in our wellbeing. Just think about how great you feel after a catch up with a good friend. Bring this feeling into your home on the next rainy weekend by inviting that friend over for afternoon tea. You could try playing board games, going for a walk, discussing interesting issues, or cooking a meal together.

• Bake something: One of the best things about baking is that you can share your creations and make other people feel happy – which in turn puts a smile on your face. It's a win-win. To find some inspiration, flip to page 16.

• Listen to soothing music: Relaxing music can have a tremendous effect on our mind and body. It slows the pulse and heart rate, lowering blood pressure and decreasing the levels of stress hormones.

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A relative to parsley, carrots, and coriander, fennel is crunchy and slightly sweet in taste.

It’s packaged as a white or pale green bulb with overlaid stalks and feathery, green leaves. The bulb, stalk, leaves and seeds are all edible. Available until early spring, be sure to add fennel to your selection of fresh vegetables when it’s readily available and at its best.

Like many of its fellow spices, fennel contains its own unique combination of phytonutrients – including the flavonoids rutin, quercitin, and various kaempferol glycosides – that give it strong antioxidant capacity.

Good quality fennel will have bulbs that are clean, firm and solid, without signs of splitting, bruising or spotting. The bulbs should be whitish or pale green in colour.

The stalks should be relatively straight and closely superimposed around the bulb.

Both the stalks and the leaves should be green in colour. Fresh fennel will have a fragrant aroma, smelling subtly of liquorice or anise.

• • • • • •

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Sautéed alongside onions as a tantalising side dish.

Shaved in a salad with rocket and pickled lemon.

In a warming soup with complementary flavours of aniseed and apple.

Starring in a warm, creamy dip with parmesan and lemon juice.

Stuffed inside a cheesy sweet potato with all the trimmings.

Layered along with the traditional toppings of lettuce and tomato in a sandwich.

Clear your pores of impurities, oil and toxins.

Clinically tested, the derma e Purifying range is like a daily deep detox program for skin. Specially designed for oily, active or urban skin types, Purifying formulas contain a powerful detoxifying blend of marine algae extracts Kimarine® Wakame and Bladderwrack, Activated Charcoal and Green Tea, set in a base of Aloe Leaf Juice.

Together, these ingredients help draw out toxins, replenish vital nutrients and boost skin’s natural defences against accelerated visible signs of ageing caused by pollution, UV rays and lifestyle factors.

Available at

or shop online at dermae.com.au

Dermatologist Tested • Clinically Tested • Naturally Effective 11

HEALTHY KITCHEN

Lose yourself Take a moment, go slow. Spend time creating an indulgent, mood-lifting dessert, putting love and care into it. Enjoy the process, being cosy indoors – filling your home with delicious aromas.

When it's done, gather your family and share in this sweet, no sugar added, chocolatey feast.

FLUFFY BLACK FOREST WAFFLES Makes approximately 16 waffles You will need: a waffle maker Waffles Dry 1 cup plain wholemeal flour 1 cup self-raising wholemeal flour ½ tablespoon baking powder 4 tablespoons cocao powder 2 teaspoons powdered stevia A pinch of salt Wet 1 tablespoon vanilla essence 2 tablespoons liquid from a jar of Morello cherries ¼ cup vegetable oil 2 cups almond milk Chocolate ganache 3 x 45g bars Well Naturally No Sugar Added Chocolate Rich Dark 6 tablespoons coconut cream Whipped "cream" 1 cup coconut milk solids (keep 2 tins in the fridge, open gently and only use the solids from the top) ½ cup of coconut cream solids (as above – 1 tin will suffice)

Method Waffles Place all dry ingredients in a large bowl.

Combine thoroughly with a wooden spoon and make a well in the centre.

In a separate bowl, mix together wet ingredients.

Pour wet ingredients into the dry ingredients and mix until a smooth batter is formed.

Cook in a waffle maker as per machine instructions.

Chocolate ganache Melt chocolate bars gently over a double boiler, stirring frequently with a metal spoon.

Once the chocolate has melted, turn off the heat and quickly stir in the coconut cream.

Set aside.

Whipped "cream" In a large bowl, combine coconut cream and coconut milk solids with the sifted rice flour and vanilla paste.

Using electric beaters, whip the mixture until it is well combined.

Refrigerate for at least 15 minutes before serving.

1 teaspoon rice flour

Cherries for serving

½ teaspoon vanilla paste

Combine Morello and fresh cherries in a small bowl and mix together.

Topping 2 cups Morello cherries 1 cup fresh cherries, pitted and halved

To serve Layer waffles with a spread of chocolate ganache between each layer and a few cherries from the mix.

Finish by topping with more chocolate ganache, whipped cream, cherries and shavings of Well Naturally Dark or Milk Chocolate.

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CHOCOLATE FRUIT PLATTER WITH CHOCOLATE BARK AND BLUEBERRY CHIA JAM Fruit platter 3 x 45g bars Well Naturally No Sugar Added Chocolate Almond Chip 3 x 45g bars Well Naturally No Sugar Added Chocolate Creamy Milk 1 firm banana, sliced 1 punnet strawberries, washed and dried 2 firm kiwi fruit, sliced and patted dry with paper towel 2 figs, quartered ½ cup raw cashews 2 tablespoons crushed walnuts 1 tablespoon Himalayan sea salt 1 tablespoon desiccated coconut Extra cashews and fresh thyme sprigs, to serve.

Chocolate bark 6 bars Well Naturally No Sugar Added Chocolate Rich Dark (or you could use a combination of dark and milk, or only milk) 30 pistachios, shelled and roughly chopped 2 tablespoons coconut flakes 2 tablespoons fresh pomegranate seeds Rind of half an orange, removed with a vegetable peeler and sliced finely ½ teaspoon Himalayan sea salt Blueberry chia jam 1 cup frozen blueberries 3 tablespoons chia seeds 1 cup water Method Fruit platter Roughly chop the Almond Chip and Milk Chocolate and in separate double boilers (or carefully in the microwave), melt both separately.

Line 2 large baking trays with baking paper.

Dip the fig quarters in milk chocolate, sprinkle with crushed walnuts and place on baking tray.

Dip the kiwi slices in a mix of almond chip and milk chocolate, sprinkle with coconut and place on the baking tray.

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Dip the banana slices in a mix of almond chip and milk chocolate, sprinkle some with Himalayan sea salt, and place on a baking tray.

Dip the strawberries in a mix of almond chip and milk chocolate. Sprinkle some with coconut, and others with Himalayan sea salt.

Place on a baking tray.

With any remaining chocolate, dip raw cashews and place on baking tray.

Place all baking trays in the fridge until set (will take about 15 minutes).

Chocolate, pomegranate and pistachio bark Line a large baking tray with baking paper.

Roughly chop chocolate and melt over a double boiler.

Once the chocolate is melted and smooth, spread over the baking paper.

Working quickly, sprinkle on the pistachios, orange rind, pomegranate, coconut flakes and salt.

Place in the fridge and allow to set (approximately 20 minutes).

Blueberry chia jam In a small saucepan, combine the chia seeds, blueberries and water.

Bring to the boil and then turn to a low simmer for 3-5 minutes.

Gently mash the mixture and set aside to cool.

Keep in the fridge – the mixture will thicken over time. Add very small amounts of water and stir as needed.

To serve Break the chocolate bark into chunky pieces.

Arrange on a platter with the chocolate covered fruit, chocolate dipped cashews and some plain cashews.

Dollop the blueberry chia jam on top, and serve with thyme leaves and extra chocolate bark on the side.

HEALTHY KITCHEN

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HEALTHY KITCHEN

Each of the recipes featured here was created by Natalie Zee from Healthy Natty.

Natalie uses Well Naturally No Sugar Added Chocolate – available in the health food section of Woolworths, Coles and selected independent supermarkets and health food stores – in each of these recipes. For more Well Naturally recipes, visit wellnaturally.com.au. Follow Healthy Natty: @healthynatty.

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QUICK-MIX CHOC CHIP JAFFA LOAF Serves 6-8 Loaf 1 x bar Well Naturally No Sugar Added Chocolate Valencia Orange, roughly chopped.

Juice and rind of 1 fresh orange (washed thoroughly) 50 grams melted butter 1 free range egg 1 teaspoon powdered stevia 1½ cups milk 2 cups wholemeal self-raising flour Extras 2 tablespoons cacao powder 1 teaspoon vanilla extract 2 tablespoons plain flour Yoghurt buttercream icing 2 bars Well Naturally No Sugar Added Chocolate Valencia Orange, melted and allowed to cool for a few minutes 6 tablespoons full-fat Greek yoghurt 50 grams butter, grated To finish Roughly crushed walnuts (about ½ a cup) Rind of ½ an orange Method Line an approximately 20cm loaf pan with baking paper and pre-heat oven to 160°C. In a large bowl, combine all loaf ingredients (excluding the

"extras") – starting with the wet, and ending with the dry.

Depending on how juicy the orange is, you may need to adjust with more milk or a touch more flour.

Separate cake batter into 2 halves – putting half the batter into another mixing bowl.

In the first half, add 2 tablespoons cocoa powder and mix well, before adding half the chopped chocolate and folding through.

In the second half, add the vanilla and extra 2 tablespoons of plain flour. Mix well before adding the other half of the chopped chocolate and folding through.

Spoon the mix into the loaf pan, alternating between the 2.

Once all of the mixture is in the pan, use a skewer to very lightly swirl the ingredients together.

Bake at 160°C for 35-45 minutes or until a skewer inserted into the middle of the loaf comes out clean.

Yoghurt buttercream icing In a large bowl, beat the melted Valencia Orange Chocolate, yoghurt and butter together until a smooth, thick icing forms.

Allow to sit at room temperature until ready to use.

To assemble Once the cake has cooled completely, spread the icing over the top and sprinkle with walnuts and extra orange rind.

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What's for dinner?

On busy winter weeknights, dinners must

be healthy, delicious, and above all, quick.

This collection of classics ticks all the boxes.

LAMB STEAKS WITH HOMEMADE BAKED BEANS AND ZUCCHINI CRUMBLE Serves 4-5 | Ready in 45 min | Prep 15 min | Cook 30 min

Baked beans Zucchini crumble 1 tablespoon olive oil 2 zucchinis 1 red onion, thinly sliced 1 cup panko breadcrumbs 2 cloves garlic, minced ½ cup finely grated parmesan cheese 1 carrot, peeled and grated 1 tablespoon olive oil 1 teaspoon paprika Cavolo nero 1 teaspoon ground cumin 2 bunches cavolo nero, kale, spinach or 1 teaspoon dried oregano silverbeet, tough stems removed, leaves washed and very finely sliced 1 x 400g can crushed or chopped tomatoes Small knob of butter 1 x 400g can cannellini beans, rinsed and drained To serve ¼ cup chicken or vegetable stock 600g lamb rump or leg steaks (at room temperature) 1 tablespoon sweet chilli sauce 2 tablespoons chopped flat-leaf parsley leaves 2 tablespoons chopped flat-leaf parsley leaves 2 tablespoons chopped basil leaves 2 tablespoons chopped basil leaves Leafy green salad Method Preheat oven to 190°C. Preheat BBQ grill to high (if using).

Heat olive oil in a large fry-pan on medium heat. Cook onion and garlic until softened, about 3 minutes. Add carrot, spices and oregano and cook for a further 2 minutes.

Add tomatoes, cannellini beans and stock, reduce heat to low and simmer until sauce has thickened, about 4 minutes. Stir through sweet chilli sauce, parsley and basil. Season to taste with salt and pepper.

While beans simmer, make crumble. Grate zucchinis directly onto a clean tea towel, then wring to squeeze out excess moisture.

Mix with breadcrumbs, parmesan and oil in a medium bowl.

Transfer bean mixture to a medium oven dish. Sprinkle over zucchini crumble to cover and grill for 15-20 minutes until crust is golden brown.

Wipe out same fry-pan used for beans and return to high heat with a drizzle of oil (or use BBQ). Pat lamb dry with paper towels and season with salt and pepper. Fry for about 2 minutes each side for medium-rare (depending on thickness), or until cooked to your liking.

Set aside to rest for a few minutes, covered in foil, then slice thinly against the grain.

To serve Spoon baked beans onto plates with sliced lamb. Garnish with parsley and basil and serve a leafy green salad on the side.

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HEALTHY KITCHEN

TOFU, BLACK BEAN AND MUSHROOM SLIDERS WITH CARAMELISED ONIONS Serves 4-5 | Ready in 45 min | Prep 25 min | Cook 25 min Tofu and black bean patties 1 x 400g can black beans, drained and rinsed 200g firm tofu 1 carrot, peeled and grated ¼ onion, finely diced or grated 125g portobello mushrooms, very finely chopped 1 teaspoon lemon pepper 1 teaspoon paprika 1 clove garlic, minced ¼ cup chopped mint leaves 2 tablespoons soy sauce ½ cup quick cook oats ¼ cup fine breadcrumbs 1 egg

Carrot and parsnip chips 2-3 parsnips, cut into 2cm thick chips 2 carrots, cut into 2cm thick chips Mushrooms Knob of butter 125g portobello mushrooms, thinly sliced To serve 8-10 slider buns, cut in half horizontally (or 4-5 large burger buns) ¼ cup mayonnaise 2 tomatoes, thinly sliced ½ cup caramelised onions Lettuce leaves Method Preheat oven to 200°C. Line two oven trays with baking paper.

Place beans in a large bowl and roughly mash until most have been crushed. Using your hands and a paper towel, squeeze moisture out of tofu, breaking it up slightly.

Crumble tofu into bean mixture.

Add all remaining tofu black bean patty ingredients, season with pepper and mix well using clean hands. If the mixture is too moist, add more oats and breadcrumbs (up to ¼ cup more of each) until the consistency is firm enough to shape – how wet the mixture will be depends on the tofu. Set aside for 5 minutes to allow mixture to firm up slightly.

Toss parsnips and carrots with a drizzle of oil on first prepared tray. Bake for 20-25 minutes until golden and cooked through. Turn once during cooking.

Use a quarter cup measure to scoop out patty mixture and roll into large balls. Shape into patties, about the size to fit slider buns.

If using large buns, use a half cup measure per patty.

Heat a drizzle of oil in a large, non-stick fry-pan on medium heat. Cook patties, in batches, for 2-3 minutes each side until golden brown. Use a fish slice to push down on patties to ensure a crust is formed.

Transfer to second prepared tray. Place burger buns, cut-side-up, on tray next to patties and place in oven for 5 minutes until buns are lightly golden and patties are warmed through.

In same pan patties were cooked in, heat butter on medium heat and cook mushrooms for 1-2 minutes each side until softened.

To serve Spread top half of each bun with mayonnaise.

Place tofu black bean patty on bottom half with sliced tomato, caramelised onions, mushrooms and lettuce. Serve with carrot and parsnip chips.

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HEALTHY KITCHEN

DRUNKEN MUSTARD AND APPLE PORK WITH MASH AND GREENS Serves 4-5 | Ready in 35 min | Prep 15 min | Cook 20 min

Mash 700-800g kipfler potatoes, peeled and diced 3-4cm 2 teaspoons butter 1 ⁄ 3 cup milk ¼ cup finely chopped chervil or parsley Drunken pork 600g pork sirloin or scotch fillet steaks 1 tablespoon butter 2 onions, peeled and thinly sliced 2 green apples, peeled, core removed, sliced to 0.5cm

1½ cups apple juice or apple cider 2 tablespoons wholegrain mustard ½ cup cream Cavolo nero 2 bunches cavolo nero, kale, spinach or silverbeet, tough stems removed, leaves washed and very finely sliced Small knob of butter To serve 2 tablespoons chopped chervil or parsley

Method Bring a large pot of salted water to the boil.

Cook potatoes in pot of boiling water for 12-14 minutes until soft. Drain and mash with butter, milk and chervil or parsley. Season to taste with salt and pepper. Keep warm.

While potatoes are cooking, heat a drizzle of olive oil in a large fry-pan on medium heat.

Pat pork dry with paper towels and season with salt and pepper. Cook for 2 minutes each side (depending on thickness) until golden and cooked through medium. Set aside on a plate, covered with foil, to rest.

Add half the butter to the pan and cook onion for about 4 minutes until golden. Add remaining butter and cook apples until beginning to caramelise, about 4 minutes.

Increase heat to high and add apple juice or cider. Bring to the boil and cook until liquid has reduced by half, about 2 minutes. Stir in mustard and cream then season to taste with salt and pepper. Return pork and any resting juices to pan and toss to coat in sauce.

Heat through for about 1 minute.

Briefly boil or steam cavolo nero, kale, spinach or silverbeet until bright green and just cooked.

Drain and toss with butter. Season to taste with salt and pepper.

To serve Spoon some mash, greens and pork onto plates and spoon over apples, onions and sauce.

Garnish with chervil or parsley.

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This is an edited extract from What’s For Dinner by My Food Bag & Nadia Lim (Allen & Unwin) RRP $35. On sale now.

HEALTHY KITCHEN

Feel great food Changing our lifestyle, eating the right foods and eliminating others has an undeniable impact our health and wellbeing. It's really that simple, and so are these recipes.

FIG ENERGY BITES Time 1 hour | Makes 16 bites | Tools: Food processor

370g unsulphured dried figs 130g fine shredded coconut, divided (unsweetened) 80ml coconut oil, melted Âź teaspoon ground cinnamon Pinch of sea salt Method Place the figs, 100g of the coconut, coconut oil, cinnamon and salt in a food processor and pulse on and off until a thick paste forms (you may have to stop and scrape the sides of your food processor a couple of times).

Form into 2.5 cm balls, then roll them in the reserved 30g of shredded coconut.

Refrigerate for at least 30 minutes, allowing the coconut oil to set.

Note: Feel free to play around with the dried fruit in this recipe. Dates, dried apples and apricots are all good substitutions for the figs.

Storage: Keeps for a week or two stored in the refrigerator. Also freezes well.

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HEALTHY KITCHEN

SEARED BROCCOLINI WITH COCONUT-BASIL PESTO Serves 4 | Time 30 mins

2 tablespoons solid cooking fat 450g broccolini, washed, ends of stems removed

4 cloves garlic, minced 250ml coconut-basil pesto (recipe below)

Method Heat the cooking fat in a large frying pan on high heat. When the fat has melted and the pan is hot, sear the broccolini for a couple of minutes on each side. Turn the heat down to medium, add the garlic and let cook, covered, for about 10 minutes, or until the broccolini is tender.

Serve: with coconut pesto drizzled over the top Storage: Keeps well in the refrigerator.

Coconut basil pesto Makes: 375mls | Time 15 mins

125ml coconut water or filtered water 100g fresh basil leaves 60ml extra-virgin olive oil 2-3 cloves garlic, chopped

4cm piece ginger, peeled and chopped 1 tablespoon ume plum vinegar 1 lemon, juiced (about 2 tablespoons) A few sprigs of fresh mint

Method Place all ingredients into a blender and blend on high for 15 seconds, stopping to scrape the sides if needed. If you want a smoother pesto, continue to blend until desired consistency is reached.

Variation: Use apple cider or coconut vinegars and add sea salt to taste, as those vinegars are not as salty as the plum.

Storage: Keeps for a couple of days, sealed, in the refrigerator.

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LAMB MEATBALLS WITH GARLIC AND SPINACH Serves 4 | Time 30 mins

6 kalamata olives, minced 3 cloves garlic, minced ½ teaspoon lemon zest ½ teaspoon ground cinnamon ½ teaspoon sea salt 450g lamb mince 2 tablespoons solid cooking fat 125ml bone broth (recipe below) 180g baby spinach leaves ½ lemon, juiced (about 1 tablespoon) Method Combine the olives, garlic, lemon zest, cinnamon and salt in a bowl.

Add the lamb, mix thoroughly, and form into 2.5 cm meatballs.

Heat the cooking fat in a frying pan on medium–high heat.

When the fat has melted and the pan is hot, cook the meatballs for 5 minutes, turning periodically to brown evenly. Add the bone broth and cover, cooking for another 5 to 6 minutes until the meatballs are cooked throughout. Turn off the heat, add the spinach and stir until wilted.

Drizzle with lemon juice and serve.

Storage: Keeps in the refrigerator for several days.

Bone broth Stovetop method: Place all ingredients in a large stockpot or slow-cooker and bring to the boil. Lower the heat so the water is barely simmering; cover. Occasionally skim the surface.

Cook for at least 8 and up to 24 hours, being sure to check periodically to ensure the broth is still at a bare simmer. The longer you cook the bones, the richer and more nutritious the broth will be.

Pressure cooker method: Place all ingredients in a pressure cooker, making sure not to exceed the fill line. Lock the lid and place over high heat until the cooker comes to high pressure, then turn down to the lowest setting that will maintain this pressure (you may need to use a flame tamer).

Let the broth cook this way for 3 hours, then turn off the heat and let the broth depressurise and cool naturally.

When the broth is finished (using either method): Let cool, then strain and portion the broth into containers for storage. After the liquid is strained, pick through any bones that are still intact and save them to add to the next batch, tossing those that fell apart.

(You can usually get a few batches out of larger beef knuckle bones, while chicken bones last only 1 to 2 batches.)

Tips: Try to avoid salting your broth so that it doesn’t impact the amount of salt used in recipes.

The broth can also be boiled to reduce so that it is concentrated and stored more easily.

Feel free to use any type of bones, even if they have been previously cooked, to make broth; beef, lamb, chicken and turkey all work well.

Keeps in the refrigerator for a week.

Also freezes well.

Recipe and images from The Autoimmune Paleo Cookbook by Mickey Trescott (Murdoch Books).

Available in all good bookstores and online. RRP $40.

23

Nothing but goodness The words "raw" and "vegan" do not necessarily conjure images of fun, delicious food in your mind; that was before you found these recipes.

SADHANA ORIGINAL-BLEND GRAWNOLA WITH COCONUT MYLK Grawnola 250ml (1 cup) coconut nectar Serves 4 3 tablespoons filtered alkaline water 90g (1 cup) finely desiccated coconut To serve 55g (1 cup) coconut flakes 1 banana, peeled and sliced 550g (3 cups) activated buckwheat groats 155g (1 cup) blueberries 110g (1 cup) goji berries 150g (1 cup) strawberries 120g (1 cup) cacao nibs 1 batch coconut "mylk" (recipe below) 110g (1 cup) linseed meal Coconut whipped cream (recipe below) 1 tablespoon vanilla powder In a large mixing bowl, toss together the grawnola ingredients until well combined, adding the filtered water in small amounts as needed if the mixture is too dry.

Spread onto dehydrator trays lined with non-stick sheets. Dehydrate at 40°C for 12 hours.

Remove the non-stick sheets. Flip the grawnola over and place on mesh trays, then dehydrate for another 6 hours. (If you don’t have a dehydrator, place the grawnola on baking trays lined with non-stick sheets and leave in the oven on its lowest setting, with the door slightly ajar, for 3 hours, then flip and dehydrate for a further 1 hour.)

Once set, break the grawnola apart into small clusters and store in a large, sealed container.

To serve, divide the grawnola among bowls. Top with the fruit, and serve with the coconut mylk and a little coconut whipped cream.

24

Coconut mylk Makes 750ml Liquid and flesh from 1 young coconut 500ml (2 cups) filtered alkaline water 2 tablespoons coconut nectar, or 2 pitted medjool dates Pinch of Himalayan pink salt or Celtic sea salt

Coconut whipped cream Makes 200g 80g (1 cup) chopped young coconut flesh 125ml (½ cup) coconut water 1 teaspoon vanilla powder Stevia, to taste (add very little at a time, as it is very sweet)

Method Place everything in a high-speed blender and blend on high speed until smooth.

Pour through a fine-meshed strainer, or squeeze through a nut milk bag before serving.

The mylk will keep in clean, airtight glass jars in the fridge for up to 5 days.

Method Blend all the ingredients in a high-speed blender until smooth. Transfer to a clean glass jar. Seal the jar and leave to set in the fridge for 1 hour before serving.

The cream will keep in the fridge for 3 days.

HEALTHY KITCHEN

STIR NO-FRY WITH COCONUT CAULIFLOWER RICE Serves 4 Lime and tamari marinade 125ml (½ cup) cold-pressed extra virgin olive oil 2 teaspoons cold-pressed sesame oil Juice of 1 lime 4 tablespoons tamari 2 tablespoons finely chopped fresh ginger Veggie mix 125g (2 cups) broccoli florets 1 red capsicum, seeded and finely sliced 90g (1 cup) julienned carrot 115g (1 cup) bean sprouts 30g (½ cup) shredded bok choy

40g (½ cup) shredded savoy cabbage ½ red onion, finely sliced 1 garlic clove, crushed Coconut cauliflower rice 500g (4 cups) cauliflower florets 45g (½ cup) finely desiccated coconut ½ teaspoon Himalayan pink salt or Celtic sea salt To serve 4 tablespoons black or white sesame seeds 3 tablespoons coriander leaves

Method Blend the marinade ingredients in a high-speed blender until well combined. Pour into a large mixing bowl.

Add all the veggie mix ingredients to the bowl. Toss together, then allow to marinate while you make the cauliflower rice.

Carefully pulse the cauliflower coconut rice ingredients in a food processor until the cauliflower resembles the texture of rice.

Do not over-process, or the cauliflower will turn into a purée.

To serve, divide the coconut cauliflower rice among four bowls and top with the veggie mix. Sprinkle with the sesame seeds, garnish with coriander and serve.

25

HEALTHY KITCHEN

BEETROOT DIP, SADHANA GUACAMOLE & KUMARA CHIPS Beetroot dip | Makes 250g (1 cup) 1 tablespoon apple 150g (1 cup) peeled and cider vinegar chopped raw beetroot 1 teaspoon mustard 80g (½ cup) activated cashew nuts 1 teaspoon ground cumin ¼ red onion, finely chopped 2 heaped teaspoons carob powder 1 tomato, chopped ¼ teaspoon freshly ground 1 garlic clove, peeled black pepper 3 tablespoons activated ½ teaspoon Himalayan pink sunflower seeds salt or Celtic sea salt 125ml (½ cup) lemon juice Method Blend all the ingredients in a high-speed blender until smooth.

Pour into a clean, airtight glass jar and seal the lid.

The dip will keep in the fridge for 3 days.

Sadhana guacamole | Makes 250g (1 cup) 45g ( cup) finely chopped red 4 cups chopped avocado onion flesh; you’ll need about 3 large avocados ½–1 teaspoon Himalayan pink salt or Celtic sea salt 3 garlic cloves, peeled and crushed Cold-pressed extra virgin olive oil, for covering the guacamole Juice of 1½ limes in the fridge 2 tablespoons finely chopped coriander Gently mash the avocado flesh in a bowl, leaving it a bit chunky.

Add the garlic, lime juice, coriander, onion and salt to taste, then stir until well combined.

Transfer to a clean glass jar. Pour a thin layer of olive oil over the top, to seal the surface. The guacamole will keep in the fridge for 3 days.

Kumara chips | Serves 4 hungry snackers or 8 nibblers 2 large orange sweet potatoes (kumara) Savoury kumara chips 4 tablespoons cold-pressed extra virgin olive oil 2 tablespoons dill tips 1 teaspoon garlic powder

1 teaspoon onion powder 1 teaspoon Himalayan pink salt or Celtic sea salt

Sweet kumara chips 1 tablespoon cold-pressed 2 tablespoons coconut nectar extra virgin coconut oil 3 tablespoons coconut sugar 2 tablespoons dill tips ½ teaspoon Himalayan pink 1 tablespoon ground cinnamon salt or Celtic sea salt Method Peel the sweet potatoes, then cut into thin slices using a mandoline or vegetable peeler. Place in a large mixing bowl.

Add your choice of flavourings, for either the savoury or sweet kumara chips. Toss together, massaging all the ingredients thoroughly into the sweet potato.

Spread the sweet potato slices on dehydrator trays lined with non-stick sheets. Dehydrate for 6 hours on 40°C, then remove the non-stick sheets and dehydrate another 2 hours, or until crispy. (If you don’t have a dehydrator, place the sweet potato slices on baking trays lined with non-stick sheets and leave in the oven on its lowest setting, with the door slightly ajar, for 2 hours.)

Store in an airtight container in the fridge for up to 1 week.

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Recipe and images from The Naked Vegan by Maz Valcorza (Murdoch Books). Available in all good bookstores and online.

RRP $40.

HEALTHY KITCHEN

Health and happiness Cheat your tastebuds, treat your health. These exciting recipes are full of nutritious ingredients that will make you feel and look great.

CHIA PUDDINGS (4 WAYS) Raspberry chia pudding Serves 2 250g (2 cups) fresh or frozen raspberries 250ml (1 cup) unsweetened almond milk 1 teaspoon stevia 2 tablespoons chia seeds Method Put the raspberries into a small bowl, add the milk and then mash the berries gently. Add the stevia and stir. Add the chia seeds and stir again, ensuring all ingredients are combined.

Pour into two mason jars or other glass containers and close the lids tightly. Refrigerate overnight. These puddings will last in the fridge for 3 days.

Coconut chia pudding Serves 2 500ml (2 cups) coconut milk 4 tablespoons shredded coconut 4 tablespoons chia seeds 2 teaspoons stevia Method Put all the ingredients in a small bowl and stir well to combine. Cover and leave to set in the bowl overnight. These puddings will last in the fridge for 3 days.

Almond maple chia pudding Serves 2 500ml (2 cups) unsweetened almond milk 4 tablespoons chia seeds 2 teaspoons stevia 4 tablespoons maple syrup Put all the ingredients in a small bowl and stir well to combine. Cover and leave to set in the bowl overnight. These puddings will last in the fridge for 3 days.

Chocolate chia pudding Serves 2 250ml (1 cup) unsweetened almond milk 2 teaspoons cocoa or cacao powder 1 tablespoon stevia 2 tablespoons chia seeds Method Put all the ingredients in a small bowl and stir well to combine.

Refrigerate overnight.

These puddings will last in the fridge for 3 days.

Tip To serve, pour into mason jars and layer with fresh fruit and/or nuts of your choice.

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ZUCCHINI NOODLES TWO WAYS With avocado pesto Serves 2 3 medium zucchinis 30g (1 cup) basil leaves 1 avocado, peeled, stone removed, roughly chopped Juice of 1 small lemon 1 garlic clove, crushed 2 tablespoons pine nuts, toasted (or use cashews or walnuts) 60ml (¼ cup) olive oil 20g (1⁄3 cup) shelled edamame beans, to serve A spiraliser or peeler to make "noodles" Method Put the basil, avocado, lemon juice, garlic and pine nuts into the bowl of a food processor. Season with salt and pepper.

Pulse, adding the olive oil a little at a time, until you achieve a pastelike texture.

Taste and adjust seasoning if required.

Mix the zucchini noodles with the pesto, turning well until the zucchini noodles are coated.

Divide the noodles between two bowls and top each bowl with 2 tablespoons of edamame. Serve and enjoy.

With tomato and feta Serves 2 3 medium zucchinis 1 tablespoon olive oil 2 garlic cloves, crushed 400g cherry tomatoes, halved 65g (½ cup) crumbled Danish feta or goat’s cheese A spiraliser or peeler to make "noodles".

Method Heat the olive oil in a frying pan over medium heat. Add the garlic and stir until fragrant. Add half of the cherry tomatoes, half of the feta and the zucchini noodles, with a small pinch of salt and freshly ground black pepper to taste.

Mix well. Once the tomatoes have softened and slightly caramelised (about 4 minutes), transfer the noodle mix to a serving platter.

Top with the remaining tomatoes and scatter with the remaining feta.

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HEALTHY KITCHEN

SKINNY MINNIE BROWNIES Makes 16 11 teaspoons olive oil, for greasing 350g (1 cup) honey or maple syrup, or 250ml (1 cup) rice malt syrup 40g (1⁄3 cup) unsweetened cocoa or cacao powder 75g (½ cup) plain (all-purpose) flour ¼ teaspoon baking powder ¼ teaspoon baking soda ¼ teaspoon salt

Recipes from The Good Life – available from allenandunwin.com and wherever good books are sold. RRP $35.

135g (½ cup) unsweetened apple sauce 2 tablespoons coconut oil (or olive oil) 2 teaspoons natural vanilla extract 1 egg (free-range, organic), at room temperature 60g (½ cup) chopped walnuts or pecans (optional) 85g (½ cup) semisweet chocolate chips or cacao nibs (optional)

Method Preheat the oven to 180°C. Line a 20cm (8 inch) baking tin with baking paper and lightly spray with olive oil.

Measure the honey into a large bowl and microwave on high for 45 seconds. Whisk in the cocoa and allow to cool.

Meanwhile, in a small bowl, combine the flour, baking powder, baking soda and salt.

In a large bowl, whisk the apple sauce, coconut oil and vanilla together until well combined. (Note: if you need to smooth out the coconut oil, heat it in the microwave for 10 seconds.)

Add the egg, then the cooled honey-cocoa mixture, nuts and choc chips (or cacao nibs, if using) and stir until smooth.

Add the flour mixture and stir until all the flour is incorporated.

Pour into the baking tin and spread out evenly.

Bake for 25-30 minutes. It’s important not to overbake the mixture. To test it, insert a toothpick into the centre.

It’s ready if there are a few moist crumbs on it.

Cool the mixture in the tin on a wire rack. Remove the brownies using the baking paper and slice into 16 squares.

EAT FIT

Comfort zone

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EAT FIT

When winter descends, you can enjoy warming, fulfilling, foods that are as nutritious as they are mood-boosting. Food Scientist Wladimir Budnik wants you to feel better about treating yourself.

The days are shorter, colder and occasionally wetter. It’s usually dark when you wake up to go to work, and dark by the time you leave to travel home. Your thoughts centre more on what you’ll be eating for dinner rather than when you can squeeze in your next gym session, and this usually means it’s time for comfort food.

The term “comfort food” can be traced back to an article on obesity that appeared in US newspaper Palm Beach Post in 1966. Here is an extract: “Adults, when under severe emotional stress, turn to what could be called "comfort food" – food associated with the security of childhood, like mother’s poached egg or famous chicken soup”.

Can we really afford to be enamoured with thoughts of comfort food? Of course we can! We just need to be a little more judicious in the comfort food choices we make.

Comfort foods per se are not the problem, more so certain ingredients that make up the food, in particular the “high sugar or carbohydrate content” as described in the definition.

SELECTING THE RIGHT COMFORT FOODS As a general rule, when buying or preparing a favourite, sweetened comfort food, choose those that have less than 5g (1 spoonful) of sugar per 100g and no more than 15g (3 spoonfuls) per 100g.

Better still, if a favourite recipe calls for more sugar than this, use a natural sweetener such as stevia.

1.

Where a favourite recipe calls for simple carbohydrates with a high GI such flour, pasta, white bread, white rice and the like, replace them with a healthier, low GI wholegrain alternative, which adds fibre to your diet and leaves you feeling fuller for longer e.g. lasagne prepared with wholegrain pasta sheets, or whole grain burritos in a chicken or beef oven-baked enchilada. Try wholegrain buckwheat in your favourite risotto recipe to boost nutrition and fibre.

2.

Use plenty of root vegetables, pulses and wholegrains in stews and soups. Use a slow cooker to create veggiepacked, hearty dishes. Simply fill it up with ingredients before work, turn it on low and when you get home you’ll have a delicious, nutritious soup or stew awaiting for dinner.

3.

Swap your sugary breakfast cereals with a bowl of traditional, authentic Scottish oatmeal porridge. Cook your traditional rolled-oats (not the quick cook instant type) with milk or water according to the instructions on the pack, add a good pinch of salt, and it’s ready to eat – just as the Scots have been doing for hundreds of years. No sugar or any sweet syrups needed.

4.

Eating oats is a great way to help reduce cholesterol, and the high fibre and slow-release carbs means it keeps you full (and full of energy) until lunchtime. If you must have your oats sweetened, add some berries, chopped banana or pear.

5.

When morning or afternoon tea arrives, swap your sweetened biscuit or muffin with a Well Naturally No Sugar Added Fudge Bar or Cereal Bar. These are high in fibre, low GI and taste great. Plus, the Cereal Bars have a 4.5 Health Star rating.

6.

Swap your normal chocolate indulgence with Well Naturally No Sugar Added Dark and Milk Chocolate. The range offers a variety of flavours to suit the most discerning chocolate lovers. Two pieces of the Rich Dark variety with a glass of red wine in the evening is the ultimate comfort combination, not to mention a good source of antioxidants.

It’s poignant that the term first appeared in relation to obesity – but more about that later. A more modern definition of the term is:

“Food that provides consolation or a feeling of wellbeing, typically having a high sugar or carbohydrate content and associated with childhood or home cooking.”

According to a 2003 American study, males preferred a warm, hearty, meal related to comfort food (such as steak, casseroles and soup), while females preferred more snack related comfort foods (such as chocolate and ice cream). The study also revealed a strong relationship between consumption of comfort foods and feelings of guilt. (Shouldn’t have missed that gym session!).

The study concluded that consumption of comfort food, as a response to emotional stress, is a key contributor to the epidemic of obesity in the United States.

Comfort food need not be part of the obesity problem and indeed it can contribute to a healthy and nutritious diet, not to mention the all-important feel good factor.

It’s no wonder we tend to gain a few kilos in winter.

Latest data from the UN shows there are 600 million obese people in the world today, meaning we are facing a worldwide obesity epidemic. To put that number into perspective, 600 million people is 24 times the population of Australia! A scary thought.

And we make a good contribution to this number, too. According to the latest data from the OEC, Australia is the fourth fattest nation in the world with 28.3 per cent of the adult population obese, behind the US at 36.5 per cent, Mexico at 32.4 per cent and New Zealand at 28.4 per cent.

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.

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From the outside in

Environmental and lifestyle factors all impact the

delicate facial skin – particularly in winter. Skincare

expert Lauren Burton takes a look at the causes of skin damage, explaining how to reverse it and keep your skin looking beautiful.

HOW WINTER AFFECTS YOUR SKIN

Changes in the weather don’t just affect your wardrobe and mood – they affect your skin too. In winter, the cooler air combined with central heating and moving between the two can cause skin to become dehydrated and potentially more sensitive.

When your skin is dehydrated or dry, the natural layer of oil that covers it is affected and can no longer protect us from common external irritants including air pollution, cold wind and dust. Skin is therefore more vulnerable and more easily irritated, leading to increased redness, sensitivity and inflammation.

When your skin is in a heightened state of sensitivity, it is more important than ever to use natural products. Avoid products with sulphates, parabens, fragrances and harsh chemicals, as these ingredients will only increase irritation.

Instead, look for products that are high in antioxidants. Antioxidants help protect the skin from free radical damage and increase the skin’s resistance to external irritants. Try the derma e Soothing range – it is fragrance free and formulated with Pycnogenol.

Derived from French maritime pine, Pycnogenol is one of the most potent antioxidants available in skincare products today. Its superior antioxidant capabilities help to reduce redness, soothe sensitive skin and increase the skin’s resistance to irritation.

HOW LIFESTYLE AFFECTS YOUR SKIN

Your diet can affect your skin internally, however there are a number of external lifestyle factors that can also make an impact on sensitivity.

AIR CONDITIONING/HEATING Heating and air conditioning can be very drying for your skin. While dry skin is not usually serious, it can lead to premature skin ageing and the appearance of fine lines and wrinkles. Combat dry and dehydrated skin by increasing water consumption and seeking hydrating ingredients like hyaluronic acid and aloe vera. The derma e Hydrating range with hyaluronic acid is a good one to try.

LACK OF SLEEP As you sleep, your skin regenerates and fights to minimise the effects of free radical damage, including air pollution and UV exposure. When you are sleep deprived, this opportunity is missed, which may lead to sallow skin, fine lines and dark circles or puffiness.

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THE SKIN YOU'RE IN

MAKE UP Some make up, including foundations and powders, can clog pores – trapping dirt and oil that may lead to breakouts. Some common cosmetic ingredients such as alcohol and parabens may also lead to sensitivity. If you are wearing makeup every day, look for something lightweight, non-comedogenic or hypoallergenic, and always remove before going to bed! Cleanse twice to ensure you have removed all traces of make up and minimised impurities. Try a cleanser formulated for sensitive skin such as derma e Soothing Cleanser.

INNER CITY LIVING The World Health Organization today defines air pollution as the main environmental health concern. Your skin, being the largest organ of the body, is constantly exposed to these impurities in the air, which may cause clogged pores, irritation, and even premature ageing. To avoid the build-up of these micro-pollutants try the derma e Purifying range. With powerful natural ingredients like activated charcoal, this range helps to detoxify and boost the skin’s defence against pollution, UV rays and other environmental factors.

ALCOHOL Alcohol is extremely dehydrating. When your skin is dry and dehydrated the appearance of fine lines and wrinkles is intensified.

Additionally, alcohol is poison – your body sees it as a chemical that it must reject. Your body tries to eliminate alcoholic toxins through sweat, but the increased sweat and bacteria on the skin may also cause the skin to break out.

SMOKING Smoking can affect blood flow and circulation, starving your skin of oxygen, vital nutrients and moisture. Exposing the skin to a constant cloud of toxins can also cause congestion, leading to blackheads and breakouts. Finally, the repetitive action of smoking – pursing the lips and furrowing the brow – can lead to early-onset wrinkles.

EXERCISE Sweating is great for detoxification, but letting sweat sit on your skin for any prolonged length of time can be problematic. Sweat carries with it the toxins that build up, in your body and on your skin. If this settles back into your pores it may lead to breakouts or irritation.

Those with sensitive skin should be extra careful when exercising, as the blood rushing to your face after a workout could make an already inflamed skin worse. Ensure you cleanse your skin well after a workout and give skin a deep-clean once a week with a cleansing mask. Try derma e Purifying 2-in-1 Charcoal Mask.

SUN EXPOSURE Over 80 per cent of premature skin ageing is caused by excess sun exposure. Harmful UV rays cause free radical damage that can lead to fine lines and wrinkles, loss of elasticity and pigmentation. To protect your skin each time the UV is above 3, be sure to apply your sunscreen 20 minutes before heading outside and reapply every two hours. Try Cancer Council Face Day Wear Matte for SPF50+ protection with a clean, matte feel.

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. Derma e and Cancer Council suncare is available in Priceline stores nationally.

33

Evoking Australia INTRODUCING EVODIA AUSTRALIAN BODYCARE

34

WELLBEING

Proudly Australian made and owned, Evodia embraces Australian botanicals including native fruits and flowers, hand-selected for their nourishing properties and alluring fragrance. Lauren Burton introduces this beautiful range of body, bath and fragrance products.

Based on the belief that everyone should treat themselves to a little everyday luxury, the Evodia range is carefully crafted using the finest ingredients.

Capturing the beauty of natural Australia, Evodia is made in a land of pure water, clean air and pristine environment. The indulgent collection reflects this, promising to transform your body, mind and home into a beautiful paradise.

Your Evodia encounter will inspire your imagination; taking it on a dreamy escape to the most beautiful regions of the country, evoking idyllic memories of blissful Australian holidays in the great outdoors.

Already attracting a loyal following, Evodia will this season be re-launched.

The qualities for which Evodia has always been coveted – embracing the beauty of Australian botanicals – will be greater reflected in the new Evodia range, comprising refreshed packaging and enhanced formulations.

Turn over to learn more about Evodia and how to use it for maximum benefit.

AUSTRALIAN BODY CARE

35

THE SKIN YOU'RE IN

BEAUTIFUL INGREDIENTS All Evodia formulas use purified water and quality Australian ingredients. These include: Avocado oil: Rich in vitamins and minerals, avocado oil is easily absorbed into the skin, nourishing and improving elasticity and to reduce the visible signs of ageing.

Beeswax: Highly moisturising, bee’s wax contains natural emollients that help retain moisture.

Cocoa seed butter: A natural moisturiser and a good source of antioxidants, cocoa seed butter penetrates deeply into skin to increase and maintain hydration.

MAXIMUM MOISTURE

Have you ever applied your moisturiser in the morning and then felt like you needed to reapply only a few hours later? The best times to apply your moisturiser are actually straight after you shower or bathe. Exposure to warm water helps to open the pores and prepare your skin for the emollient ingredients in your moisturiser, allowing this nourishment to penetrate deeper and provide maximum hydration.

Another great time to apply your crème is after exfoliating or shaving. These actions help to remove the dry or dead skin cells from the surface of the skin, eliminating this barrier and allowing the active ingredients in your moisturiser to sink right in and work more effectively.

Grapefruit extract: A high source of vitamin C and antioxidants, grapefruit extract helps protect the skin from environmental damage.

Jojoba oil: An excellent moisturiser similar to the natural oils of our body, jojoba oil is easily absorbed.

It is highly effective for improving dry skin.

Lemon myrtle oil: Provides an uplifting, relaxing and soothing aroma, improving concentration and lifting mood.

Macadamia seed oil: Rich in vitamins and essential fatty acids, macadamia seed oil penetrates deeply into the skin to deliver maximum hydration. Ideal for dry and mature skin.

Mango butter: Rich in vitamins, minerals and antioxidants, mango butter helps to protect the skin from free radical damage.

Olive oil: High in antioxidants, olive oil will penetrate deeply and help create a protective layer on the skin to maintain hydration.

Pro Vitamin B5: A gentle, water-soluble vitamin that deeply penetrates skin, delivering essential moisture that helps to hydrate and soothe.

Shea butter: High in vitamins and fatty acids, shea butter is incredibly nourishing for the skin.

Sweet almond oil: Easily absorbed into the skin and rich in Vitamin E and fatty acids, sweet almond oil helps to soften skin and prevent moisture loss.

Vitamin E: High in antioxidants, Vitamin E helps protect skin and soothe dry skin.

Read on to discover how to use Evodia products to their full potential.

36

I

WHITSUNDAY CO CONU T & LIME HAND & BODY LOTION Light and nourishing, this enriching moisturiser imparts the goodness of cocoa butter, peach kernel oil and sweet almond oil. The quintessential scent of the tropics, luscious Coconut & Lime will conjure holiday happiness.

THE SKIN YOU'RE IN

FRAGRANCE SO FINE

Evodia offers an enticing range of fine fragrances in Body Mist and Roll On formats. Layering fragrances will see your signature scent last all day and even allow you get creative by combining complementary fragrances. Here’s how: MAKE YOUR SCENT LAST To ensure your fragrance lasts all day, start in the shower! Think of your body wash as your fragrance foundation, which imparts the scent directly onto the skin. By using a matching body lotion, you begin to layer this fragrance, enhancing its longevity.

Keeping the skin moisturised will also help to enhance your perfume. Fragrance molecules will bind to the skin's natural oil, so to make the fragrance last longer, moisturise your skin first.

Finish with a spritz of your chosen scent.

MIX IT UP

When layering fragrances, you can stray from using matching products to create a unique, blended scent. The key rule when layering different fragrances is to stick to the same perfume family, to avoid overpowering or clashing scents. Choose fragrances that fall in to one category such as floral, citrus, woody or oriental.

I

Combining

I

BAROSSA GRAPEFRUIT & TUBEROSE BODY MIST

A light and lively floral with zingy citrus notes, Ruby Grapefruit and Tuberose awakens the anticipation of spring. It is underpinned with amber, cedar and musk to create depth and refinement.

This beautiful fine fragrance is fit to be your signature scent.

DAIN TREE MANGO & PINK GRAPEFRUIT BODY LOTION WITH THE WHITSUNDAY CO CONU T & LIME ROLL ON for a tropical, fruity cocktail of fun.

WHERE DO I APPLY?

Apply your fragrance to your pulse points. Pulse points are the locations on the body where the blood vessels are closest to the skin, including the inner wrists, base of the throat, behind ear lobes, cleavage, behind knees, and the inner elbows. The heat generated on these points help to intensify and disburse your fragrance throughout the day.

WIN EVODIA!

To celebrate the relaunch of Evodia, we are giving away three beautiful packs containing each of Lauren’s favourite products mentioned above. To win, simply email info@vitalitybrands.com with your full name and postal address, and tell us in 25 words or less what you find most beautiful about Australia. The best three entries will win.

Vitality expert Lauren Burton has worked with leading skincare brands and managed some of the most prestigious luxury day spas in Australia and overseas. A qualified Beauty Therapist, Lauren also manages Evodia training and education programs across Australia. The new Evodia Australia will be available in Myer stores nationally from mid-August 2016.

37

Planning my escape

38

ESCAPE

Winter entices us to escape somewhere sunny and tropical. And what better way to travel than with your girlfriends? Here’s a glimpse of the planning and preparation from self-appointed trip organiser Grace Andrews. One essential item she never forgets to pack? Sunscreen of course!

With busy schedules, the opportunity for a girls’ trip is few and far between, especially when there’s my girlfriend’s two-year-old son in tow. It’s easy to see why I’m so excited! And besides, this couldn’t have come at a better time.

The idea of leaving the country during summer seems silly – especially when we have beautiful beaches and consistently warm weather to enjoy. A trip like this is best taken just as the winter blues are setting in – bringing some joy and light to lift everyone’s spirits, allowing us some quality girl (and toddler) time.

Once a destination is agreed upon (did someone say Bali?), the dates are decided and the flights and villa booked, it’s time to plan the activities. Bring on mornings relaxing by the pool with a good book, afternoons of pampering and beachside restaurants by sunset.

Of course, we’ve earned our relaxation time. Prior to the big departure, evenings are spent busily preparing for the trip.

Finally something for me – I know how I’ll be spending most of my Bali time: in the water! I choose Cancer Council Sport Foam Spray Sunscreen SPF50+. It’s highly water resistant (as long as I reapply after every swim and towel-dry) and great to apply – foaming up with every spray, allowing me to see exactly where I’ve applied (you know I like to be across it all).

I place all of the sunscreen into the suitcase with my wide brim sun hat, breezy cotton, collared shirt and shawl, and a pair of sunglasses. The girls are now ready to jet off and defrost, knowing we’ll all enjoy our holiday to the full.

The

sunscreen in my

suitcase

This requires extra preparation when travelling with a toddler: deciding what to bring onto the plane, what to wear when we arrive, and what simply can’t be forgotten – yes, we’ll never hear the end of it if his favourite stuffed toy monkey is left behind.

Now things start to get real – packing the suitcase! Getting away from the dreary, winter weather to a sunny, warm destination naturally means light clothing. We’ll take care of the bathers and thongs once we hit the colossal Bali markets – affordable, beach-ready clothing abounds.

What we may not find so readily, however is quality sunscreen.

Hence why it is an essential consideration in the packing preparation – and it does take some preparation. Being as organised and reliable as I am, I want to make sure everyone continues to enjoy the holiday in tropical Bali. Hence why I take it upon myself to pack all of the sunscreen on behalf of the group.

For the toddler.

For the early-morning runner.

Catering to the needs of two girlfriends and a little boy is an interesting challenge – as sunscreen choices are as individual as they are. To ensure they are properly protected and make sunscreen use more enjoyable, I pack a range of options.

For our young travelling companion (who doesn’t always want to hold off running into the water to let mum apply sunscreen) Cancer Council Peppa Pig Kids Sunscreen SPF50+ is a saviour. He loves to follow Peppa’s lead, and with her pretty face gracing the pack of this sunscreen range (especially formulated for delicate skin), he is mesmerised just long enough for mum to slather on the sunscreen. Winning.

Now for our energetic girlfriend who plans morning runs along the beach (how does she find the motivation?) she may prefer Cancer Council Active Aerosol SPF50+. It’s fuss-free to apply, and the mineral silica formula makes it feel clean and dry on the skin – great for those sweaty Bali beach runs.

For the chilled-out girlfriend who plans to shop and café hop, she’ll like the Cancer Council Body Spray Fragrance Collection SPF50+. It offers the dual benefit of sun protection and a refreshing scent. The Tropical Escape fragrance will perfectly suit the holiday vibe.

For the café hopper.

For the water baby.

Grace Andrews is the Communications Coordinator at Vitality Brands. With a passion for social media marketing, Grace loves discovering new cafés on Instagram and is prone to a few joyful tears whilst watching comical animal videos.

Grace has a Bachelor of Arts from Deakin University, majoring in Public Relations.

39

JUST BREATHE

A HEALTHY OUTSIDE STARTS FROM THE INSIDE.

The Well Naturally No Sugar Added Chocolate collection is all indulgence and no guilt, thanks to the addition of stevia, a natural plant-based sweetener.

With no artificial colours, flavours or preservatives and no gluten or added sugar, it’s a feel-good treat made easy.

Available in the health food section at Woolworths, Coles and selected independent supermarkets and pharmacies across Australia. wellnaturally.com.au

Well.Naturally.Products

wellnaturallyAU 41

FIT FOR LIFE

Distinguishing between lack of motivation and

ASK YOURSELF:

simply making excuses is a useful observation

The following are some questions about your daily food choices.

Please answer them honestly.

as we embrace winter. Performance Coach Sharon Disney wants you to start taking more responsibility for your own health and fitness.

When it’s cold outside, it’s easy to feel unmotivated to train and eat well. Heavy jackets and coats hide excess weight, and the chilly, dark conditions make us crave another hour in our warm beds. We all have moments of weakness or lost momentum – no one’s perfect (despite what it might look like on social media).

You might feel too tired to prepare healthy food and eat well.

Training sessions might turn into a 50 per cent effort at best or even non-existent. Work and family commitments may sometimes seem all-consuming and there is no time for anything else.

But why does this lack of progress have to be blamed on weather? (I’m not talking about seasonal mood disorders here, just in general.)

SELF-SABOTAGE Here’s the thing: Make poor food choices and your energy levels will decrease. You’ll drag your feet through the day and by 3pm you’ll be reaching for refined carbs and sugar to get you through the afternoon.

You’ve promised yourself you’ll go to the gym or for a run after work, but by 6pm your enthusiasm to do anything other than stare at a TV screen for a few hours is gone.

Is it a lack of motivation or a lack of energy that is stopping you from going? And has the lack of energy come from a choice that you’ve made throughout the day? Get where I’m heading here?

It’s the choices you make each day that bring on results – inactivity just breeds more inactivity.

I T’S THE

C HO I C ES YO U

M A KE E A C H D AY THAT BR I N G O N RES U L TS –

I N A CTIV I TY J US T BREE D S M ORE I N A CTIV I TY.

1.

What is the biggest lie you are telling yourself?

2.

Are you being the person you want to be? Are you really giving it a good, hard crack? Could you be doing more?

3.

What do you least want people to know about you? Is it that they’ll find out you really aren’t putting in the effort? Is it what you really eat behind closed doors despite what you tell people? Is it that you’re “all talk and no action”?

What are these things costing you? Is your health suffering because of it? Is it causing you unhappiness and affecting other areas of your life? Is it affecting your family life?

The answers to these questions can be quite confronting, but to move forward and create change, you need to be honest with yourself.

4.

TACKLE THE EXCUSES Have a think about the excuses you might use when complaining of lack of motivation:

“I’M TOO TIRED TO COOK / PREPARE MY MEALS / DO EXERCISE” Things feel harder and take longer when you are low in energy and if that low energy is coming from poor food choices, you won’t feel any better by sitting in front of the TV for three hours.

Spend just 20 minutes cooking a proper meal and prepare extra for the next day so when you are short on time there are always healthy options available.

Exercise doesn’t have to be an hour at the gym by yourself, it can be as simple as going for a run/walk around the block with your dog or partner, doing some exercises at home or joining a class to make it fun. The movement and fresh air will help you burn some of that energy and make you feel much more awake than sitting on the couch.

“I DON’T HAVE TIME” Add up the hours you sleep each week, the hours you work each week, how long you spend travelling to and from work, hours you spend cleaning, taking kids to and from football practice and so forth. Then subtract it from 168 (24 hours x 7 days).

Can you really say you didn’t have a few hours to go for a couple of runs or make a trip to the supermarket to buy healthy food for the week? It can really highlight how many hours a week is spent watching TV, trawling through your social media feeds and generally just fluffing around.

Stop thinking of reasons you can’t do something, instead list all the things you can do with the resources you have and build from there.

IT’S UP TO YOU • You hit snooze on your alarm and don’t get out of bed earlier to go to the gym or make a proper breakfast.

• You select the foods that go into your trolley and body each week.

• You choose take away over cooking.

• You choose to watch TV over going for a walk.

• You drink the alcohol.

Sharon Disney is a Performance Coach and owner of Be an Athlete.

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

We won't always make the right choices, and there is nothing wrong with that, but blaming lack of motivation on winter is not the answer. Own the fact that health and fitness is your choice, and the right choices will bring results – no matter the season.

43

A holistic

approach

to wellness

44

EMOTIONAL WELLBEING

Wellness is much more than physical. As F45 Trainer MACHAELA DWYER explains, a sense of wellbeing also comes from fostering the right mental and emotional conditions.

A lifestyle of wellness is something for which we all strive.

Being healthy, balanced and feeling great is the new beautiful – with images, articles and social media pages brimming with interpretations of “wellness”. But what is wellness, really?

The World Health Organization defines wellness as: “An active process of becoming aware of and making choices toward a healthy and fulfilling life. A state of complete physical, mental, and social wellbeing.”

This definition highlights that wellness is multifaceted and reaches far beyond just having a gym membership and eating protein and veggies for lunch. Let’s delve a little deeper.

The right mindset We all want to eat well and be active. Some of us are great at this – consistently dedicated to a healthy lifestyle. Others have a love/hate relationship with nutritious eating and exercise. The difference is mindset. Harnessing a mentality of dedication and passion will propel you through your wellness journey. Here are some tips: Start small Try to incorporate small changes to your eating and activity patterns. This could be as simple as drinking more water daily, or making small tweaks to your fitness routine to help you achieve your goals. The key is to make these habits routine – embrace consistency, be patient and kind to yourself and the results will come.

Know your passion To stay dedicated to wellness, determine what are you passionate about, what inspires you. It’s amazing what we can achieve when we are truly inspired to improve. For example, I am pretty passionate about all the activities and roles I undertake – it’s what gets me up everyday. Passion inspires me to be challenged, to learn and to help people. Passion helps me thrive. Try making a list of all the things you are passionate about, including why you are passionate about your own wellbeing.

Express yourself As human beings, we must accept that we will experience the full spectrum of emotions – from negative to positive – throughout our lives.

It's okay to feel sad or angry, just as it’s okay to discuss these emotions. We are conditioned to be strong and remain calm in trying situations, but sometimes we need to express our feelings, needs and wants. Of course there are boundaries and we should always do so in a respectful, constructive way to really be heard.

Be happy Practice this motto: “Being happy is my daily right”. It’s good to smile, laugh and appreciate the little things each day. Laugh at the jokes at work, follow social media pages you find enjoyable or inspiring, watch your favourite sitcom or movie, reminisce on happy memories. Find what makes you happy, be aware of it and practice it daily.

Gi ve back A big part of wellness is giving back to others. Give and expect nothing in return, and you will soon forget about your own problems, investing your thoughts elsewhere.

Aim to make this a daily activity. It could be a smile to a stranger, a coffee for a colleague or zoo tickets for a family. Devise a list of things you could do – some could be free; others may cost some money or time.

At the end of the day, take time to reflect: What did you do for someone today? What did someone do for you? What made you happy? What made you sad? What did you learn?

Be you There are so many self-help books and social media pages that inspire us, but what about being your authentic self – just being you? Love and accept yourself – the good and bad aspects. Let people see the real you, the one who has ups and downs, the one who makes mistakes and has a cheeky or weird sense of humour.

People will then perceive you as more trustworthy and authentic and they will enjoy being around you.

Accept ageing The same accepting attitude can be applied to ageing. It is inevitable: you will age, and you may also encounter illness or injury in your lifetime. Simply aim to age well and be the best version of yourself for your age. This differs for everyone, so picture that happy, ageing you and try to be that. Be realistic and flexible.

Belong Belonging is a basic human need. People with strong family connections, networks and community are known to be happier and live longer. If your school, family or workplace isn’t meeting your needs, join a special interest group that will allow you to belong. It could be a gym, dance group, sports team or art class – there are so many ways to be part of a network or community.

It can be tempting in winter to cover up and go into hibernation, but why not use this season to reassess your wellness? It’s just as much about mindset and attitude as it is about eating well and exercising.

Machaela Dwyer has over 25 years’ experience in the sport, health and fitness sector, as an athlete, coach, nurse, gym coordinator, personal trainer and studio owner. Today she co-owns F45 Training in Hawthorn, Victoria.

Her passion in helping people achieve their goals remains strong.

Machaela has also played netball at an elite level before progressing to coaching.

Through working with elite coaches, sport doctors, physiotherapists, nutritionists and sports teams, Machaela has gained great insights into corrective exercise and nutrition.

F45 Training Website: f45training.com.au Email Machaela: mdwyer@f45training.com.au 45

HEADLINE

Heart of

stone

TRY IT

Grow your own stone fruits

Picking a sweet, juicy peach, apricot, nectarine, plum or cherry from your tree at their peak of ripeness is one of life's greatest joys. Certainly something shop-bought fruit can never equal.

Chris Faram encourages you to grow your own stone fruits.

Stone fruits are perfect for home gardens and the easy to manage dwarf varieties (a term relating to the size of the tree, not the fruit) are readily available. They all look stunning in spring blossom, and during summer, provide us with a most delicious harvest.

Stone fruit do need your devotion to feeding, watering and pruning. And there are pesky pests and diseases that can upset your crop. But if you’ve got the right climate (cool to cold winters and warm, dry summers) and prepared to put in some TLC, you will enjoy a most satisfying home harvest.

So, how peachy keen are you to grow some stone fruit?

Let’s get growing Peaches, nectarines and apricots are self-pollinating, so you will only need one tree, but plums and some cherries require pollination from another variety. All are usually sold in winter for immediate planting as dormant, bare rooted, virusfree grafted trees. Ask for guidance at your nursery when selecting the right varieties for your location.

Position Cool, temperate regions are ideal. Plant in a full sun position in your garden, or if you like, choose dwarf varieties to happily grow in large tubs/containers – think half wine barrels. Don't forget to use a good quality potting mix and drill lots of drainage holes! Soak roots of bare-rooted trees in a bucket of water for half an hour before planting. Stake and water well.

All flower from late winter to early spring. Protect from strong, cold winds that not only bruise fruit easily, but also makes life rather difficult for the pollinating bees!

Care and maintenance Most varieties naturally form a vase shaped tree: open in the centre equals good airflow and maximum sunshine to all parts. In the initial stages, each winter, cut the main leaders back by half to outward facing buds. This will encourage branching. Remove any dead, whippy or crossing branches.

After three years, retain 10-12 main leading limbs that are evenly spaced around the tree. These will be your fruiting branches. Subsequent pruning to shape and encouragement of fruit bearing wood then occurs in late summer or autumn after harvesting.

After flowering has finished, use a complete organic fertiliser, then each month after use either seaweed or a flower and fruit fertiliser. Stop fertilising when the tree becomes dormant (leafless).

Keep the water up during dry weather – drip-irrigation is ideal.

It also reduces the risk of fungal diseases since foliage and fruit avoids becoming wet. When there’s no rain, give trees a good soaking once a week. Keep trees well mulched.

Stone fruit produce many flowers and fruit, so hand thinning of the fruit (best carried out in late spring) may be necessary to avoid branches breaking and poor quality fruit.

Pests and diseases Keep pesky pests such as birds, fruit bats and possums away by using 4cm-square netting. The standard 1cm square bird netting can injure or kill birds.

Fruitfly can be a significant pest so bait with Cera Trap or Eco Naturelure.

Pick up, bag and bin fallen, bruised and damaged fruit. Don't pop into your compost, as European wasps are attracted to ripe fruit. Spray with organic fungicides Bordeaux or lime sulphur in autumn as leaves fall, then in winter as the flower buds swell. This controls brown rot, leaf curl, scale, mite, aphids and mealy bug.

Harvest From November to March, fully formed fruit are well scented and the flesh is slightly softened. Most trees produce their first decent crops after 3-4 years.

Time to enjoy the sweet, juicy fruit of your labour!

Soil type A deep, well-drained soil rich in humus is ideal. Digging in gypsum and organic matter and mounding the soil before planting can improve clay soils. A pH of 6-7 is ideal. (If your soil is below this range, add dolomite lime to the soil – if it’s higher, add powdered sulphur to lower the pH.)

Chris Faram is a passionate grower of organic food at home. Want to grow your own food but need help to get started?

Contact Chris for a consultation: Email: perfectlygoodfoodathome@gmail.com Facebook: Perfectly Good Food At Home

47

HEADLINE

Winter

warmer 48

TRY IT

Chunky cowl EASY KNITTING

When the chill of winter sets in, snuggle up in style with this fashion-forward cowl. It's just as easy to knit as it is to wear.

Measurements Width (approximately) 30cm Circumference (approximately) 160cm

Materials Cleckheaton Country 8 ply 50g balls 2361 Harvest Gold

Begin the triangle pattern

1st row (right side) – Sl 1 (knitways on all odd-numbered rows), knit to end.

2nd row – Sl 1 (purlways on all even-numbered rows), * P13, K1, rep from * once, purl to end.

3rd row – Sl 1, * P1, K11, P1, K1, rep from * to end.

4th row – Sl 1, * K2, P9, K2, P1, rep from * to end.

5th row – Sl 1, * P3, K7, P3, K1, rep from * to end.

6th row – Sl 1, * K4, P5, K4, P1, rep from * to end.

7th row – Sl 1, * P5, K3, P5, K1, rep from * to end.

8th row – Sl 1, * K6, P1, rep from * to end.

9th row – Sl 1, purl to last st, K1.

10th row – Sl 1, purl to end.

11th row – Sl 1, K6, * P1, K13, rep from * once, P1, K7.

Quantity: 12

12th row – Sl 1, P5, * K1, P1, K1, P11, rep from * once, K1, P1, K1, P6.

Please note:

13th row – Sl 1, K4, * P2, K1, P2, K9, rep from * once, P2, K1, P2, K5.

Use only the yarn specified. Other yarns are likely to produce different results.

Quantities are approximate as they can vary between knitters.

14th row – Sl 1, P3, * K3, P1, K3, P7, rep from * once, K3, P1, K3, P4.

Check the ball bands to ensure all yarn is from the same dye lot.

15th row – Sl 1, K2, * P4, K1, P4, K5, rep from * once, P4, K1, P4, K3.

NEED LES A ND EXTR AS

16th row – Sl 1, P1, * K5, P1, K5, P3, rep from * once, K5, P1, K5, P2.

1 pair 7mm knitting needles or size needed to give correct tension.

17th row – Sl 1, * P6, K1, rep from * to end.

Wool needle for sewing seam.

Rows 1 to 18 incl form triangle patt.

Tension

Rep rows 1 to 18 incl twice … 54 rows patt in all.

14.5 sts and 27 rows to 10cm over garter st, using 7mm needles and 2 strands of yarn together.

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

Abbreviations Approx = approximately; beg = beginning; cm = centimetres; cont = continue; folls = follows; garter st = every row knit; incl = inclusive; K = knit; P = purl; patt = pattern; rem = remainder; rep = repeat; sl = slip; st, sts = stitch, stitches; tog = together.

Begin knitting the cowl Using 7mm needles and 2 strands of yarn tog, cast on 43 sts.

Note: To keep edges neat, join new balls of yarn 3 sts in from edge. This way ends can be woven through work and not along the edge.

18th row – Sl 1, knit to last st, P1.

Work in garter st (as before) until cowl measures 85cm from beg, working last row on wrong side.

Rep rows 1 to 18 incl of triangle patt 8 times …

144 rows patt in all.

Work in garter st for rem, until cowl measures 160cm from beg, working last row on right side.

Cast off loosely on wrong side.

TO MAKE UP Note – We recommend using a flat seam to sew up your cowl.

DO NOT PRESS. Join cast-on and cast-off edges together to form cowl. Sew in ends.

Enjoy your

winter warmer!

1st row – Sl 1 knitways, knit to end.

Rep last row (garter st) until cowl measures 10cm from beg.

For more information on techniques and for stockists, visit: cleckheaton.com.au 49

JUST BREATHE

50

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51

Passion Vitality people go the extra yard.

Challenge The Status Quo Vitality people have a voice and are adaptable.

Integrity Vitality people do the right thing.

Team Play Vitality people understand that together, we're better.

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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.