Vitality Magazine Spring 2017

We will offer products that help people feel healthier and happier. Whilst doing this, we will behave ethically and respect the planet. We will share our profits to leave a positive social legacy.

Vitality – Influencing lives in positive ways.

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TIPS TO SHOP BETTER Most people don’t have time to examine back labels or scour the internet before each and every purchase. Here are some quick tips on what to look for when you’re shopping.

CERTIFICATIONS Arguably one of the biggest impacts a company can make is in how they conduct their business. Certifications are a useful indication of how businesses rank against Australian and global standards.

Australian Certified Organic (ACO), USDA and ECOCERT are certifications that support and encourage organic cultivation practices that avoid synthetic pesticides and fertilisers, thus promoting sustainable harvesting techniques to conserve natural biodiversity. You’ll find these on food packaging and some cosmetics.

Australian Forestry Standard (AFS), Rainforest Alliance and Forest Stewardship Council (FSC) certifications represent businesses that meet rigorous environmental and social standards in forestry management and products. These are found on paper towel, toilet tissue and other paper and wood products.

Ethical Clothing Australia is an accreditation body that works to ensure Australian clothing supply chains are fair and transparent.

You can view a list of accredited brands on their website.

Fair trade marks including Fairtrade International, Control Union and ACO Fair Trade guarantee the farming communities involved in production have been paid the fair trade minimum price. Even better – an additional social premium has been paid and invested into producers’ socio-economic development, including education, health care and capacity building. You’ll commonly find these on coffee, chocolate and handy crafts but should find them on all products originating in developing countries.

B Corporation (B Corp) is a fast-growing certification that aims to certify businesses as a “force for good” through a rigorous assessment of their social and environmental impacts, governances and transparency. It is fast becoming the gold standard in ethical certifications. There are now over 2,200 B Corps from more than 50 countries, 170 of which are from Australia and New Zealand.

This includes Whole Kids, Kooks Social Winery, Tom Organic and Keep Cup. Not all companies potentially eligible to pass the B Corp assessment have chosen to be certified, though you can be assured that with this certification, all the work has been done for you.

FOR-PURPOSE BUSINESS Like certifications, businesses too can have a significant impact by redistributing their profits to assist important causes. There are an estimated 20,000 social enterprises in Australia whose sole focus is to build a business that intentionally seeks to solve social problems, assist communities and improve our environment.

Great examples include:

It is not just well-equipped social enterprises making an impact.

Established small, medium and large companies are using their existing assets, expertise and infrastructure to reduce the harm their business may cause and help provide greener, healthier and more socially conscious lifestyles. For instance, as the anti-singleuse plastic movement grows, businesses are opting for reusable or recyclable plastics and biodegradable or compostable packaging, while others are utilising their expertise and resources to create new, high-impact and scalable partnerships with their local and global communities.

APPS While you can’t research every purchase, there are numerous impartial apps and online platforms to help you navigate your way through.

Shop Ethical! offers search functions and barcode scanning technology allowing you to instantly access the social and environmental rating of over 67,000 products in Australian stores.

If you’d like to check on your clothing, footwear and accessory brands, the Good on You app lists over 3,000 brands sold in Australian and New Zealand stores.

CluckAR is a “free-range egg detector” app designed to help you understand the roaming meterage of the chickens whose eggs appear in “free-range” labelled cartons in the supermarket. Similarly, Choose Cruelty Free lists products that do not test on animals and POI (Palm Oil Investigations) uses a barcode scanner that identifies products using palm oil.

Good Spender is an online marketplace of products sold by social enterprises. You will find many brands you will never have seen during your usual shopping centre run, including: • Inspirationary that uses 50 per cent of its profits from its stationery to empower women and girls through education and leadership programs.

• Enterprise Learning Projects who, through the sale of Gulbarn tea, assists the establishment of micro-enterprises in remote Aboriginal communities.

It can initially feel overwhelming to become a conscious consumer but selecting a cause you feel strongly about can be a great place to start. Knowing the corresponding certifications on product labels and identifying the businesses and brands inherently doing good and giving back are all simple ways to ensure you’re more informed about your purchases. Considering how much we consume, we have the power to make positive change with every simple purchase.

THE VITALITY BRANDS PROMISE At Vitality, we are driven to be a business for good.

It’s part of our Vitality Promise: We will offer products that make people feel healthier and happier.

Whilst doing this, we will act ethically, respect the planet and share our profits to leave a positive social legacy.

Our promise is a guiding light to remind the entire Vitality team of our purpose, what we are striving to achieve and how we want to do better for everyone we reach. We will continue to update you on our progress in each issue of Vitality Magazine.

• Who Gives a Crap toilet paper raises money to improve access to toilets and sanitation around the world.

• Fruit2Work delivers fruit to offices while offering employment to people who struggle to find work.

• Yaru Water establishes programs that create better health outcomes for indigenous communities from the sales of their water bottles.

Hayley Wright is the Social Impact Manager at Vitality Brands.

She works to implement social and environmental impact initiatives across the business. Hayley holds a Master’s Degree in Diplomacy and Trade from Monash Business School and brings her knowledge and passion for corporate social responsibility and international development to Vitality.

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VANILLA CHIA PUDDINGS WITH MACERATED STRAWBERRIES Makes 6 half cup mini-jars INGREDIENTS

METHOD

Chia pudding

Chia pudding

6 tablespoons Power Super Foods Organic Chia Seeds

Thoroughly clean 6 small jars of about ½ cup capacity each (if you don’t have any, you can make the chia pudding in one large bowl, or 3 x 1 cup capacity glasses. Adjust method accordingly).

2 teaspoons Power Super Foods Coconut Sugar 2 cups unsweetened almond milk 3 teaspoons vanilla extract (or the seeds of 1 vanilla bean)

Macerated strawberries 1 punnet (250g) fresh strawberries, stems removed and sliced 3 tablespoons Power Super Foods Coconut Sugar

To serve Flaked almonds (optional)

Place 1 tablespoon chia seeds into each jar with a pinch of coconut sugar (about 1 ⁄ 3 of a teaspoon) and ½ a teaspoon of vanilla extract.

Top the chia seeds with about 1⁄ 3 a cup of almond milk.

Place the lids on the jars and shake well (or stir well if your jars don’t have lids).

Place in the fridge overnight to set and serve with macerated strawberries.

Macerated strawberries Place sliced strawberries and coconut sugar in a medium bowl. Stir well.

Cover the bowl and allow to sit in the fridge for a minimum 6 hours, ideally overnight.

Serve on top of your chia puddings with some of the liquid from the strawberries and flaked almonds to finish.

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MACA SUSTAINABLE

AT THE HEART OF GOOD HEALTH Also known as 'Peruvian ginseng', maca is a heart-shaped root vegetable traditionally enjoyed by Peruvians to enhance vitality, energy and virility. Power Super Foods Maca contains a nutritious blend of black, red and yellow maca varieties. Being sundried then carefully processed at low temperatures ensures potent nutrient preservation, light colour and sweet taste. What's more, our maca and is farmed using organic agricultural practices that support small-scale Peruvian farmers through economic and social empowerment.

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Available in health food stores and selected independent supermarkets nationwide. powersuperfoods.com.au

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HEALTHY KITCHEN

Fresh home feasting Take a trip around the world with these international family favourites. Simple yet sensational, they balance flavour and goodness, all in an easily-prepared dish.

ZHA JIANG MIAN (BEIJING SPICY PORK NOODLES) Serves 4 INGREDIENTS 1 Lebanese cucumber 3 spring onions 2 teaspoons sichuan peppercorns 2 tablespoons vegetable oil 2 garlic cloves, finely chopped 5cm piece fresh ginger, peeled and grated 500g minced pork 3 tablespoons chilli bean paste 2 tablespoons dark soy sauce 2 tablespoons light soy sauce 60ml (1 cup) chicken stock ½ teaspoon sugar 100g fresh udon noodles

METHOD Cut the ends off the cucumber and roughly peel. Cut into matchsticks and refrigerate until needed. Finely chop two of the spring onions and set aside. Finely shred the remaining spring onion to use as garnish.

Put the sichuan peppercorns in a small frying pan and cook over high heat until they begin to smoke. Tip the hot peppercorns into a small bowl and cool. When cool, put into a mortar and pound with the pestle, or grind into a powder using a spice mill.

Heat the oil in a frying pan over high heat. Add the garlic, ginger and chopped spring onions and stir-fry for a few seconds, until fragrant.

Add the pork and half the ground sichuan pepper and stir-fry for 4–5 minutes, until browned, using a wooden spoon to break up any clumps of pork. Stir in the chilli bean paste, dark and light soy sauces, stock and sugar. Cook until the liquid has almost evaporated. Set aside.

Cook the noodles in a pan of boiling water for 2–3 minutes, until slippery and tender. Drain and put into a large serving bowl. Pour the pork sauce over the noodles and top with the chilled cucumber and shredded spring onion. Serve with the remaining sichuan pepper, to sprinkle over the top.

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EASY JALFREZI Serves 4 INGREDIENTS 6 boneless, skinless chicken thigh fillets, each cut into 3–4 pieces 4 tablespoons madras curry powder 40g butter 2 red onions, cut into wedges 1 red capsicum, cut into strips 4 garlic cloves, chopped 1 tablespoon grated fresh ginger 400g tin crushed tomatoes 260g (1 cup) plain yoghurt 50g (1 cup) chopped coriander leaves

METHOD Put the chicken in a bowl and add the curry powder. Use your hands to rub the powder all over each piece of chicken. Set aside for 30 minutes to allow the flavours to develop, or cover and refrigerate for 3–6 hours (remove the chicken from the fridge 30 minutes before cooking).

Heat the butter in a large frying pan over medium–high heat. When the butter starts to sizzle, add the onions and stir-fry for 2–3 minutes, until softened. Add the capsicum, garlic and ginger and stir-fry for a further 4–5 minutes, until all the vegetables have softened.

Add the chicken pieces to the pan and stir-fry for 8–10 minutes, until the chicken is cooked evenly all over and the spices are aromatic.

Stir in the tomatoes, scraping the bottom of the pan to remove any bits that are stuck. Add 2 tablespoons of the yoghurt and stir until the yoghurt is fully incorporated into the sauce.

Return to the boil, stir in 2 more tablespoons of yoghurt and repeat until all the yoghurt has been used.

Reduce the heat to low and simmer for 10 minutes, or until the sauce has thickened.

Stir in the coriander. Serve with steamed basmati rice.

For an indulgent and rich version of this curry, use 16 large, peeled and de-veined raw prawns instead of the chicken.

Replace the yoghurt with 250ml (1 cup) double cream.

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HEALTHY KITCHEN

Food for thought You can boost your brainpower by eating the right foods. These vibrant recipes focus on ingredients that supply nutrients beneficial to brain function.

YOGHURT AND SAVOURY GRANOLA Serves 1 INGREDIENTS 130g (½ cup) probiotic Greek-style yoghurt Pinch ground turmeric ½ Lebanese cucumber, chopped 3–4 cherry tomatoes, halved Handful small, black olives 1 tablespoon LSA mix Handful chopped, flat-leaf parsley A few chives, chopped 2 tablespoons savoury granola or handful of almonds, toasted and chopped 1 soft-boiled egg, peeled Olive oil, macadamia or flaxseed oil, to drizzle Salt flakes (optional) and freshly ground black pepper

METHOD Spoon the yoghurt in the bottom of a serving bowl or plate and sprinkle with turmeric. Arrange the cucumber, tomato and olives over the yoghurt. Sprinkle the LSA over the top, then scatter the herbs and granola over.

Cut the egg in half and place in the centre. An extra drizzle of oil is nice, then season with salt flakes (if using) and freshly ground black pepper.

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The facts on sun protection

from Cancer Council Australia Here comes the sun. With UV levels rising, it’s time to start thinking sun protection. There is more to this that simply “slopping” on the sunscreen.

Professor Sanchia Aranda, CEO Cancer Council Australia, shares her top tips for protecting yourself and your family as you enjoy the season.

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BEFORE YOU GO OUTSIDE

The magic of maca

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EAT FIT

Maca may look like a rather unassuming root vegetable but there is much more to this little tuber than you may think. Naturopath Cate Lilja reports on the many marvels of maca.

Similar in appearance to a radish or a turnip, maca is indeed related to these common salad vegetables. They are all part of the brassica family, with other species including broccoli, cabbage, mustard and cauliflower.

You may have heard that increased consumption of brassicas is linked with a lower incidence of certain types of cancers.

This is thought to be due to the presence of a group of powerful chemoprotective compounds called glucosinolates. Sulphur-rich glucosinolates break down to their active form – isothiocyanates – in our body where they boost antioxidant status and assist with the body’s detoxification systems. Maca, like its brassica cousins, contains this same group of powerful antioxidants that elicit this benefit and contribute to overall health.

Maca is native to Peru where it grows only in the central Andes at an altitude of between 3,800–4,500m, making it the highest altitude crop in the world. This unforgiving habitat features rocky soils, icy temperatures, strong winds and extreme sunlight. Maca has adapted to survive in these harsh conditions – it is resistant to frost as low as -20°C, as well as being highly pest and disease resistant.

One recent study has compared the health status of a population from Peruvian Central Andes who consumed maca throughout their life, with a group from the same area who did not. Maca consumption was associated with higher scores in overall health status as well as lower scores for signs and symptoms of chronic mountain sickness, perhaps demonstrating the adaptogenic qualities of maca.

Peruvians still use maca both as a nutritional food and as medicine.

It is used to treat anaemia, premenstrual syndrome, menopausal symptoms and to boost the immune system.

Importantly, maca was and is still used by Peruvians to improve fertility and virility. While the science is still in its infancy and more research is required, there is a growing body of evidence to support these claims. It is thought that maca, through its adaptogenic activity, improves the body’s endocrine functions, including that of the sex organs and hormones.

Animal studies have demonstrated this affect and looked at the benefit of maca supplementation on prostatic hyperplasia, osteoporosis and some measures of fertility.

There are some emerging clinical trials on humans also.

NUTRITIONALLY, MACA BOASTS A RICH PROFILE OF AMINO ACIDS, INCLUDING SEVEN OF THE NINE ESSENTIAL AMINOS.

This hardy plant provided an important food stuff for thousands of years to the local people of the region, growing where nothing else would. Seeing maca thrive in such a harsh environment, the locals believed its consumption would help them do the same.

In modern herbal medicine, this activity is termed “adaptogenic”.

Adaptogens are a group of plants that help the body “adapt” to certain environmental stressors. They are thought to act on the endocrine system and influence production of hormones. In this way, maca is believed to influence the hypothalamus and adrenal glands, thereby regulating production of stress hormones.

The science surrounding this is still in its infancy.

Maca was domesticated over 2,000 years ago by the Incas and has been consumed ever since by Peruvians, who believe it to provide stamina, boost energy and promote wellbeing. It is reported that Incan warriors ate large quantities of maca prior to battle – their ferocity, stamina and strength were attributed to maca consumption.

It was considered so important in Incan times, it was controlled by the royal court and imperial family.

One randomised clinical trial demonstrated a positive effect on sexual dysfunction in healthy men, resulting in increased sexual desire. While other studies have shown maca consumption may increase sperm count and motility, and even improve symptoms of erectile dysfunction.

It’s not just men enjoying all the benefits in this regard. A study conducted on a group of post-menopausal women showed an increase in sexual desire, as well as improved mood and decreased levels of anxiety and depression.

Nutritionally, maca boasts a rich profile of amino acids, including seven of the nine essential aminos; in particular lucine, phenylalanine, lysine, valine and isoleucine. Maca is also high in the amino acid arginine – a vasodilator that is nutritionally important for many aspects of sexual health. Maca is 10 per cent dietary fibre and is comparatively rich in minerals zinc, iron and copper, compared with other root vegetables, whilst being very low in sodium.

Want to try maca? Power Super Foods Certified Organic Maca Powder is sourced from Peru where it is processed in a temperaturecontrolled method that ensures the nutritional value of the product is preserved.

Cate Lilja is a naturopath with over 12 years’ experience in the complementary healthcare and health food sectors.

She has worked with major manufacturers in innovation and new product development and has helped many major supplement brands launch innovative products.

Cate currently brings her expertise to Power Super Foods.

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Take your tastebuds on a new adventure with new Well Naturally bars

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TRY IT

Corn pollination is done solely by wind and luck! The corn plant tassels (the golden tops that resemble mop heads) open packets of pollen at the same time as silky strands become exposed on the lower portion of the plant. The pollen from the top of the plant must cover the silk: each silky strand will then become a kernel of corn, and an ear of corn will start to form.

CARE

By choosing to grow the three sisters, perhaps with some bee-attracting plants in your veggie patch too, you will honour an age-old tradition of sisters doing it for themselves.

If beans aren't winding their way around the corn, help by moving tendrils to the stalks.

As corn plants grow, weed gently around them and mound soil around the base of each stem for support.

When the corn is knee high and again when silks appear on the husks, "side dress" by putting a high nitrogen fertiliser (such as aged manure or fish emulsion) on the soil surface near each plant.

LET’S GET GROWING

To allow room for corn and beans to grow, gently direct pumpkin vines into walkways, garden edges or between mounds.

You'll want to sow the seeds for your three sisters garden in late spring, once the chance of frost has passed. Choose a site that has direct sunshine for most of the day.

Once young fruits are seen on the pumpkins, side dress with aged manure or compost. Pinch the tips off the runners after several pumpkins have formed: they will become larger and more robust.

Prepare the soil by breaking it up, weeding and raking it over.

Maintain regular watering, especially throughout a dry summer.

Build a mound about 30cm high and between 50cm and one metre in diameter.

Flatten the top of the mound and make a shallow depression to keep water from running off. The number of mounds you create depends on the size of your veggie patch. The more the merrier if you can fit them. Mounds should be 1-1.5 metres apart in all directions.

LEGEND SUGGESTS THAT THE PLANTS WERE A GIFT FROM THE GODS, THAT THEY WERE ALWAYS TO BE GROWN TOGETHER, EATEN TOGETHER AND CELEBRATED TOGETHER.

SOWING For each mound, sow the following: • 6 –8 corn seeds 15cm apart, in the centre of each mound.

You'll eventually thin to four seedlings.

Try these heirloom corn varieties: True Gold, Golden Bantam, Painted Mountain • 6 climbing bean seeds in a circle, 15cm away from the corn, once the corn is at least 10cm high (between 2-4 weeks after sowing the corn). You'll eventually thin to three or four bean seedlings.

Try these heirloom climbing bean varieties: Lazy Housewife, Haricot, Speckled Cranberry, Australian Butter, Purple King • 4 pumpkin seeds, at the same time as the beans, positioning them 30cm away from the beans, on the outer edges.

Eventually thin to the best one.

Try these heirloom pumpkin varieties: Lakota, Waltham Butternut, Blue Ballet, Anna Swartz, Galeux D’Eysines

HARVEST Your crops will usually reward you from late summer through to late autumn.

Corn: Pick when the silky threads of the cobs turn brown or black. Part the top leaves of the corn cob and test for ripeness by pressing a kernel with your fingernail.

If it's milky, it's ready. Grasp the ear firmly and pull down, then twist and pull. It usually comes off the stalk easily. Harvest as much as you can eat in a day for the first few days, but always harvest the entire crop while it's in the milky stage.

Beans (dried): Allow the pods to ripen on the plant until they're dry and starting to turn brown – seeds will be rattling inside. Strip the pods from the plants and spread them out to dry indoors for two weeks. Either shell the beans and store in the pantry for use in soups and casseroles etc., or leave the beans within the pods and store for next year’s planting.

Pumpkin: To test a pumpkin’s ripeness: • Thump it – it should make a hollow sound.

• Press your nail into the pumpkin's skin – if it resists puncture, it is ripe.

• When the vine attached to the pumpkin has turned brown and woody, this too is another good indicator that it’s ripe and ready to be harvested.

To harvest the pumpkin, cut it carefully with a sharp knife or pruners – do not tear.

Leave 6cm of stem on the pumpkin: this will increase the pumpkin's keeping time.

For even better results, introduce a fourth sister: a bee-attracting plant that flowers throughout summer and autumn, making great pollinating partners for the three sisters (and whatever else you’re growing in your veggie patch). Here are the best ones: • Anise Hyssop (Agastache foeniculum) Spiky purple flowers in summer. Bees swarm to the pretty blossoms.

• Bee Balm (Monarda spp.) Bees adore this open, daisy-like shaped flower, with tubular petals in shades of red, pink, purple and white.

• Cosmos (Cosmos spp.) Cosmos grow super fast and the flowers produce lots of dusty yellow pollen for the bees.

• Echinacea (Echinacea purpurea) Attracts butterflies, bees and other beneficial insects to the garden.

Beans (green): The pods should be firm and crisp, with pliable tips 8-15cm long, the diameter a little fatter than a pencil. Grasp it firmly up near the top where it connects to the vine, pinch it off with your thumb (this avoids breaking the plant or snapping the pod in half).

Chris Faram is a passionate grower of organic food at home. Want to start growing your own food but need help to get started? Contact Chris for a consultation: Email: perfectlygoodfoodathome@gmail.com Facebook: Perfectly Good Food At Home. You can buy the heirloom seeds mentioned in this article from The Diggers Club shops, or online at diggers.com.au.

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Our Promise

contact us: info@vitalitybrands.com | visit: vitalitybrands.com