Vitality Magazine Summer 2017-18

Summer 2017–18

HELLO SUMMER!

BRIGHT IDEAS, NEW ADVENTURES THE NEXT WAVE

NEW FOOD TRENDS SET TO STAY SUN SAFETY

TOP UV PROTECTION TIPS HIT REFRESH

YUMMY, LIGHT FARE

!e EtakE FPleR m e ase with you

What's inside 05 Singing summer's praises 30 Hit refresh after the festivities 48 Boost your wellness 05

30

Real life Looking back to when I was a much younger man, I have to admit it was not uncommon for me to make comparisons to others. I’d find myself comparing my physical development, my school grades, my sports team’s performance, my clothes, my family house, my dad’s car, my dad’s job, even my lifestyle compared to media and sporting celebrities.

If I’m being completely honest with myself, making comparisons didn’t make me feel any better, even if I came out on the better side of the comparison. Former American President Theodore Roosevelt once said: “Comparison is the enemy of joy.”

I think he’s right.

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Fortunately for most of us we had parents, teachers and coaches telling us that sometimes others’ lives weren’t “real” and that good values were what was “really” important.

Fast forward to today, and it appears to be getting even harder to resist the tendency to compare.

Social media has blurred the lines between celebrity and reality. Today, everyone is a celebrity of sorts. If it’s not out-of-theblue influencers or key opinion leaders seemingly famed with huge followings simply for being beautiful, it’s people in our own social circles where Facebook and Instagram have allowed everyday people to self-publish their lives.

Publisher: Vitality Brands Worldwide Managing Director: James Wright Editor: Bianca Mangion Assistant Editor: Grace Andrews Art Direction and Design: Olga Neofotistos We welcome contributors. Please email info@vitalitybrands.com for 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.

And like celebrities, it appears that most only want to show the highlights.

Holidays, anniversaries, parties, happy moments with our friends, perfect bodies, perfect children, perfect homes.

This content is amplified by our habitual use of these platforms which is touching lives several times a day. When all we see are the highlight reels of people’s lives without any behind-the-scenes detail, we become oblivious to the struggles and challenges of real people living real lives. Like us.

A recent social media survey by the Australian Psychological Society found that high use of social media is affecting users’ self-esteem. The Digital Me study surveyed 150 teens and 1,000 adults with 41 per cent of the teens agreeing with the statement that they “sometimes feel everyone is living the dream except me after looking at social media posts”.

Of those that regularly use Instagram, 21 per cent of respondents were classified as having low self-esteem, compared to

13 per cent of non-users. The adults reported that Instagram triggered concerns about their self-image.

Social media can bring out the worst in humankind. Sure, its democratic nature has merits – everyone has a voice and sharing thoughts and ideas is beneficial. Unlike traditional media though, there are fewer gatekeepers and much less control over the quality of the information being published and shared.

Fine when the content just appears on a few pages, but when Facebook feeds go viral and group mentality comes to the fore, the less-critical may come to believe what they read – after all, if enough people spread the message, it must be true, right?

This is particularly alarming when the online lynch mob targets an individual.

Isn’t it time for a fresh start? Instead of watching others supposedly living their ideal life, or engaging in negativity towards others, why not make it your mission this summer to live some dreams of your own? Let go of your device and rediscover the real joys of human interaction – and it’s so easy to do in summer.

Spend time having fun with your loved ones, meet with friends face to face and have a real conversation, do something kind for someone else, get amongst nature and appreciate the beauty of the world.

Importantly, be kind to yourself. Resist comparing yourself to others and remind yourself of all the things for which you can be grateful – like your friends and your family – and all the things for which you can be proud and make you happy to be alive.

Live your own life – this is your journey.

There’s simply no comparison.

Stay Well.

James Wright Managing Director Vitality Brands Worldwide 3

Singing summer's praises

Ah summer! What a glorious time of year.

When the weather is warm and the sun is shining, the possibilities for fun and adventure are limitless. There’s so much joy to be had and memories to be made: road trips to new destinations, endless beach activities (don’t forget the sunscreen!), an abundance of sweet, seasonal produce, new sports to learn, and of course, the festivities of Christmas and New Year! Ready to jump into this glorious season?

Turn the page to try some of our handpicked activities. Each is sure to have you loving the season all summer long.

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Make your signature salad There’s so much glorious produce available this time of year. Think capsicum, lettuce, celery, chilli, beans, snow peas and zucchini.

Take advantage of their seasonality and get creative in the kitchen by experimenting with these and perfecting that summer salad recipe.

If you need a little creativity in building the perfect salad, see page 33 and onwards for some salad inspiration.

A ttend a festival

The summer calendar abounds with festivals for all ages. Family festivals promise plenty of kid-friendly activities, while for the grownups, there are music events at stunning estates, each offering the opportunity to sing-in the evening with the artists on stage.

Journey along the road Why not make the most of the good weather and holidays by taking a road trip to a new destination? Perhaps there’s a beach you’ve always wanted to venture to but never quite made it? Or maybe it’s a popular river or lake that you’ve heard of? It’s time to get out the map, pack your bathers and hit the road. And for the road trip snacks, we’ve got you covered.

Try new Well Naturally Superfood Bars in Acai and Chia & Quinoa varieties. The delicious and nutritious bars are sure to keep you going as you journey to your destination.

Make a splash at the beach

Summer is never quite complete without some time spent at the beach! Are you a wave lover or a lounge-on-the-sand type? Maybe this summer is the time to switch it up? Our recommendation: spend your mornings participating in a surf or stand up paddle board class, and your afternoons reading by the water’s edge. However you choose to embrace beach activity, ensure you seek adequate shade and of course, pack the sunscreen! The Cancer Council Sport Sunscreen SPF50+ range is highly waterresistant – ideal for beach days. Just remember to reapply every two hours or each time after swimming, towel drying or sweating.

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Maximise time in the outdoors

Summer is the perfect time to get outdoors and enjoy some fresh air.

With the extended daylight hours, now is the time to really enjoy being outside. Think early morning or after dinner walks, boot camps at your local park, or mornings spent gardening.

Learn a n ew sport

Keen to learn a new sport this summer?

Whether participating in the sport, or simply learning the rules so you can enjoy watching the game, summer in Australia has a sport for all. There’s cricket, tennis and volleyball to name a few.

Eat out

An Australian summer wouldn’t be complete without a barbecue.

Invite your friends over for an alfresco dinner party in your backyard or on your balcony. Make it healthier with sizzling prawns, fish, lean chicken or beef and fresh, exciting salads. One of our favourite salad inclusions is Power Super Foods Wakame Flakes. The perfect replacement to salt, wakame gives any dish a nice, savoury hit.

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TURNING MONEY

into happiness

In season summer

Can money buy happiness? A new study published in the journal Nature says it can, although not in the way you may think.

To turn money into happiness, the research suggests we say goodbye to the feel-good high of retail therapy and indulging in our favourite foods and instead consider spending our money on the one thing that is scientifically proven to make you happier. Ready to find out what it is?

According to the study, spending our disposable income on others stimulates the reward system of the brain – the same area that’s responsible for the release of chemicals like dopamine.

Put simply, dopamine is responsible for that short burst of pleasure we receive when enjoying delicious food for example.

How does spending money on others trigger similar reactions?

VACATION READY:

t he secret formula to switching off Planning to take a break and really unwind this summer?

New research suggests you’ll need more than a few days.

The research, published in the Journal of Happiness Studies advises that to really feel rested, rejuvenated and mindful, your ideal vacation length should be eight days.

The secret formula was determined through researchers observing the vacation habits and activities of their subjects. Through their observations, the researchers were able to pin-point that peak vacation happiness takes place on the eighth day of leave.

According to the findings, the eighth day is when you’re feeling most rested. You’ve had the time to adjust to moving at a slower pace, achieved better sleep and resisted the temptation of checking emails and social media; all of which allows you to switch off and generally feel less stress, as you enjoy time spent with your loved ones, or perhaps an afternoon on the beach reading your Vitality Magazine?

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For the researchers to test the connection between the "brain mechanisms that link generous behaviour with increases in happiness", the study divided participants into experimental and control groups. The experimental group was prompted to spend money on others over a period of four weeks, while the control group was prompted to spend money on themselves during that time.

Using functional magnetic resonance imaging, the study showed that “generous decisions engaged the temporo-parietal junction (TPJ) in the experimental more than in the control group,” and in the striatum – the reward system of your brain, “activity during generous decisions is directly related to changes in happiness”.

The people in the experimental group also reported feeling happier.

Eager to try this yourself? If you’re seeking something indulgent, or perhaps something small yet luxurious, Evodia fragrance, bath and body care has just the thing! With seven limited-edition gift sets spanning its most-popular fragrance collections, there’s sure to be something to surprise and delight your loved ones.

The gift sets are available at selected Myer stores and pharmacies nationwide, and online: evodia.com.au.

Seasonal star: Strawberries A favourite for many and widely available throughout the year, strawberries are at their peak in summer – just one of the many reasons we love this season!

Whilst we’re all familiar with strawberry’s vibrant, red flesh, juicy texture and sweet flavour, it may come as a surprise to learn some of these intriguing facts on the sweet, little fruit: •

The strawberry we all know and love began as a hybrid of two wild strawberry species from North America and Chile.

•

Its name originates from the Old English words “steowberie” and “streawbelige”.

•

It is the only fruit to have seeds on the outside.

•

According to legend, if you cut a double strawberry into two and share the other part with the opposite gender, you would soon fall in love – the verdict is still out on this one, but a fun notion, regardless.

NUTRITION Fun facts aside, strawberries have a host of compelling nutritional benefits. They’re an excellent source of vitamin c and manganese, contain folate (B9) and potassium, and are rich in antioxidants and plant compounds. And at 91 per cent water, strawberries can be enjoyed however you please – one whole cup (150g) contains less than 50 calories!

SELECTION When selecting your strawberries choose those that are shiny and bright red in colour. Their leaves should also look fresh, green and intact.

To enjoy strawberries at their best, do not wash them until you’re ready to eat and store in the refrigerator for 1-3 days only.

TRY THEM Perfectly sweet and delicious on their own, strawberries can also be enjoyed in a variety of ways. Here’s just a few: •

For a fresh, sweet breakfast, add to your morning smoothie mixture with banana, Greek yoghurt, milk of your choice and a tablespoon of Power Super Foods Maca Smoothie Powder.

•

For a fun, morning snack the kids will love, finely chop and add to your favourite muffin mixture.

•

For a refreshing afternoon drink, place in a blender with lime juice, ice cubes and no added sugar lemonade or soda water.

•

For a side salad with a twist, add to a salad with blue cheese, spinach, balsamic vinegar and extra virgin olive oil.

•

For a healthier, after-dinner treat the whole family will enjoy, dip them in melted Well Naturally No Sugar Added Chocolate Rich Dark or Creamy Milk.

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Food for thought:

In season summer

DO YOU SHARE THE SAME TASTE AS YOUR PARTNER? Ever notice that you and your significant other have the same taste in food?

Think it’s a pleasant coincidence?

A new study published in the journal Appetite demonstrates there may be more to it, with the research indicating that your partner can change your sense of taste and smell.

The researchers surveyed 100 couples who had been together anywhere between three months to 45 years, testing each couple’s smell and taste preferences.

The findings? The longer the couple had been together, the more similar their preferences were.

Starting to think this could explain why you and your partner tend to agree on restaurant choices, but miss the mark on other decisions? The researchers said: “Dining customs seem to be an important part of the romantic partners’ daily routine and therefore form a substantial element of their cohabitation.

As partners share a household (including kitchen and fridge) and a significant proportion of meals, they’re much more likely to eat similar foods.

"The happiness level of the relationship doesn’t affect the tastes you develop. Whether you’re happy or unhappy (even temporarily), the longer you’re together, the more similar your eating habits will become to that of your partner’s.”

Prepared to test the study’s findings? Take a look at our summer recipe spread beginning on page 30 and pick some of your favourites. If you like the dishes, research suggests your partner will too.

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New

Well Naturally

A new taste adventure

Well Naturally has just released two exciting additions to its No Sugar Added Chocolate range: Coconut Delight and Cacao Nibs. With abundant inclusions of toasted coconut and crunchy cacao nibs, each coated in smooth, creamy, milk chocolate, it’s the little escape that’ll entice you back for more. And because they’re sweetened naturally with stevia, you’ll feel free to return over and over again.

wellnaturally.com.au

well.naturally.products

wellnaturallyau

A4372

Available in the health food aisle at Woolworths and independent supermarkets nationwide.

Making a difference A core focus for Vitality Brands is to build its important social impact initiatives. These initiatives span our business practices, our social partnerships and our social impact fund: V3. In each issue of Vitality Magazine, Vitality Brands Social Impact Manager Hayley Wright will update you on how we’re progressing.

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MAKING A DIFFERENCE

BUSINESS PRACTICES:

Think before you throw As the waste produced per person globally continues to rise, it’s important to take responsibility for disposing of our rubbish in a sustainable way. Recycling is not a particularly interesting topic but it plays a vital role in our environment, health and economy.

Waste has an enormous negative impact on our natural environment. Whether it be from litter in our streams, air pollutants from waste incinerators, methane and toxic leaching from our landfills or from resource extraction like deforestation.

According to the Organisation for Economic Co-operation and Development (OECD), it is estimated that just 41 per cent of waste is recycled and composted in Australia, placing us behind Germany (65 per cent), Slovenia (58 per cent) and on par with Italy. This leaves a significant portion of waste eventuating as litter, being incinerated or dumped in landfills.

LET’S TAKE A CLOSER LOOK AT THE BENEFITS OF RECYCLING: Conserves resources: Recycling reduces the strain on our virgin natural resources like timber, water, minerals, oil and gas.

Supports a growing industry: By recycling, we are supporting the employment of thousands of Australians, while encouraging recycling innovation and competition. Equally, we can support the recycling industry by purchasing recycled products.

Protects the land and marine environment: It is expected that by 2050, there will be more pieces of plastic in our oceans than fish – how terrifying! When we recycle, we reduce the amount of rubbish entering our environment.

Reduces the growth of landfills: Australia has an enormous reliance on landfill as a form of waste disposal. It is estimated that 20 million tonnes of waste are dumped each year.

This is only expected to grow as our population does.

Reduces man-made emissions: Landfills are a major contributor to greenhouse gas emissions, with an estimated 50 per cent of landfill gas comprised of CO2 and 50 per cent being methane: a gas 25 times more potent than CO2.

While some landfills are harvesting this gas for energy, the vast majority are not. In reducing the growth of landfills, we will reduce the growth of Australia’s greenhouse gas emissions.

WHAT WE’RE DOING: Vitality Brands is a signatory to the Australian Packaging Covenant Vitality Brands is proudly a member of the Australian Packaging Covenant Organisation, a co-regulatory, not-for-profit organisation that partners with government and industry to reduce the harmful impact of packaging on the Australian environment.

As a signatory to the Covenant, we are working hard to improve our packaging design, recyclability and product stewardship, while educating our consumers on the importance of recycling.

A great example is the packaging for our new Power Super Foods Booster Blends range. These canisters are 100 per cent recyclable and have been designed in accordance with our obligations under APCO. The packaging design allows the user to remove the paper casing from the recyclable plastic canister within, leaving the option to reuse it too.

This design allows for the separation of paper and plastic, assisting the sorting process at the recycling plant.

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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MAKING A DIFFERENCE

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MAKING A DIFFERENCE

SOCIAL PARTNERSHIPS:

Vitality Brands extends its Take a Break from MND program to South Australia The Motor Neurone Disease (MND) Association of South Australia is now a beneficiary of Vitality Brands’ award-winning Take a Break from MND program.

Launched in 2010, the program helps improve the lives of those living with MND and their families.

their vital work, as their services receive no government funding.

MND is an insidious and degenerative disease that currently has no effective treatment or cure. It can affect anyone of any age, though from diagnosis, average future life expectancy is just 27 months.

THE IMPACT OF THE VITALITY BRANDS TAKE A BREAK FROM MND PROGRAM

The MND journey is unforgiving, often leaving patients in financial stress, with the mental burden of experiencing loss of strength and movement, and feeling detached from their families, friends and the outside world.

The Take a Break program empowers MND Advisors to offer their clients a $500 contribution to spend on something the client personally considers important – whether that's tickets to a concert or flights to see friends and family, iPads for entertainment and to stay connected, or assistance around the house and garden.

Karen Percival is the Executive Director of the MND Association of South Australia – the organisation dedicated to helping those affected

by MND in this state, including their families, carers and communities.

“The Take a Break initiative is a fantastic opportunity for MND SA to allow clients and carers to enjoy some help or an experience that they otherwise couldn’t afford during this tough time. We see it as a chance to give them a helping hand,” Karen says. “Ultimately, MND SA aims to help people with MND live better for longer in a setting of their choice regardless of age or postcode. We have MND Advisors that support people living with MND including providing advice and resources. We also hold educational and social events enabling our community to come together.”

"We are therefore dependent upon fundraising, sponsors, grants, donations and bequests to survive," she explains. "We are currently a part time association, due to our limited funds, however there is a need for full time staff to care for the MND community.”

Since 2010, Take a Break has assisted over 300 families in Victoria, Tasmania and South Australia and contributed a total of $185,000.

“With your generous support, MND SA can gift people within our community funds we simply otherwise would not have,” Karen explains. “Time is of the essence for the people we serve – it’s important for people to be able to enjoy the time they have with their loved ones, creating special memories. We can’t thank Vitality Brands enough for extending the ways in which we can make a difference.”

The joy and empowerment Take a Break provides to those with MND, their families and carers is something of which we are all so proud at Vitality Brands. Knowing that our work contributes to this wonderful cause is motivating, inspiring and unifying.

Importantly, Karen explains, MND SA’s largest challenge is funding

Above: Time to Take a Break: MND SA Support Manager Jerry Packer (left) with an MND client.

To learn more about MND SA, visit mndsa.org.au

Opposite Page: With open arms: MND South Australia Executive Director Karen Percival welcomes the support of Take a Break.

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MAKING A DIFFERENCE

V3 FUND

We choose respect.

We choose fair trade.

As a consumer products company, Vitality Brands has a responsibility to engage fairly with all of our suppliers.

This is why we support the fair trade movement.

For hundreds of years, the international trading system has brought about waves of economic empowerment for people all around the world. The buying and selling of commodities has allowed our economies to grow, provided access to thousands of products and services, while facilitating the sharing of ideas, cultures and innovations.

While many have benefited, unfortunately many have been adversely affected by the outcomes of the conventional free trading system.

In particular, farmers in developing countries have experienced poor terms of trade, are often exploited for their cheap labour, experience poor working conditions, can become adversely affected by fluctuating market prices, and often lack access to capital and investment for agricultural technology and infrastructure improvements that developed countries enjoy.

WHAT IS FAIR TRADE? Fair trade is a movement that seeks to address the inequalities produced by free trade. While free trade suggests there should be no discrimination or barriers to trade, fair trade advocates that in some instances, intervention is required to ensure fair selling prices, wages, working conditions, improved terms of trade and investments into capital and capacity building projects for the world’s primary producers.

There are two important characteristics of the fair trading system: minimum price and an additional social premium.

Minimum price Setting a minimum selling price for a commodity is central to fair trade. The minimum price helps mitigate the risks of a fluctuating market most commonly associated with agricultural commodities like coffee, cocoa and cotton.

By setting a minimum price at or above the cost of production, it ensures that if the market pulls prices down, farmers are still paid a fair price at or above cost of production.

Social premium The social premium or investment is a characteristic of the fair trading system that is often unknown or misunderstood.

“The Fairtrade Premium payment is one of the key things that sets Fairtrade apart from other ethical certifications,” Fairtrade Australia & New Zealand CEO Molly Harriss Olsen tells Vitality.

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“It’s an extra sum of money on top of the selling price that empowers farmers and workers to improve their conditions and become stronger actors in their supply chains, and gives producers and their communities the opportunity to reach their goals.”

Molly continues, “Together, farmers and workers democratically vote to invest their premium amount in projects that will benefit their community and productivity. This could be initiatives to improve their farming, business, health or education in the community.”

FAIR TRADE CERTIFICATION There are many third party fair trade and responsible supply chain certifications around the world. Fairtrade is one of the most recognised ethical fair trading systems. It works with businesses, consumers, producers and farmers to improve supply chains globally.

“Businesses large and small are seeking authenticity, transparency and social responsibility and the power of our robust supply chain integrity continues to grow,” Molly says.

At Vitality Brands, we too partner with producers and suppliers who have various fair trade certifications from Fairtrade and Fair for Life, as well as fair trade certifications from Australian Certified Organic and Ecocert. We believe a strong, ethical and sustainable supply chain is our responsibility.

THE VITALITY PROMISE Engaging ethically with our suppliers is just as important as offering products that make you feel happy and healthier. This is the Vitality Brands Promise – a guiding light to remind the entire Vitality Brands 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.

A dreamy escape, now in travel size.

NEW

A purely Australian fragrance, bath and body care collection.

Discover Evodia at selected Myer stores, pharmacies and gift stores nationwide or online at evodia.com.au.

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Proudly Australian made and owned | Cruelty free | Free from parabens | Free from harsh chemicals

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THE SKIN YOU'RE IN

Enjoying a full summer of fun Being out and about in the great outdoors is a big part of the Australian lifestyle we all cherish – especially in summer. We love swimming, surfing, hiking, camping, road trips, sports events, barbecues, outdoor exercise, festivals, alfresco dining, even just frolicking under the sprinkler in our own backyard. As you enjoy another wonderful summer, Cancer Council provides some useful information on sunscreen and sun protection to help you and your family stay protected from UV.

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THE SKIN YOU'RE IN

As Australians, we know we must keep our skin protected from the sun. Our great nation has the highest UV levels in the world and also the highest rates of skin cancer.

“Slip, slop, slap, seek and slide” is as much our summer mantra as “Aussie, Aussie, Aussie" at the tennis and cricket.

This summer, remain protected as you enjoy your time outdoors with these important steps to sun protection.

WHAT YOU NEED TO KNOW ABOUT APPLYING SUNSCREEN: Sunscreen should be applied 20 minutes before exposure to UV in order to create the intended protective barrier.

It should be applied liberally and evenly to clean and dry skin.

For an adult, the recommended application is 5ml or approximately one teaspoon on:

IS SUNSCREEN ENOUGH? Sunscreen should never be used as the only line of defence against sun damage. It is also important to remember that sunburn is caused by UV radiation, which is not related to temperature.

Whenever the UV Index is 3 or above, be sure to: • Slip on some sun-protective clothing that covers as much skin as possible – this offers the best protection.

• Slop on broad spectrum, water resistant SPF30 (or higher) sunscreen.

• Slap on a hat – broad brim or legionnaire style to protect your face, head, neck and ears.

• Seek shade.

• Each arm

• Slide on some sunglasses – make sure they meet Australian Standards.

• Each leg

THE ESSENTIALS

• The front and back of your body

It is recommended that you select an SPF30 or higher sunscreen that is broad spectrum. These details will appear on the sunscreen label so it’s a good idea to check what you’re buying before purchase.

• Face (including neck and ears) That equates to a total of 35ml (approximately seven teaspoons) for a full body application.

REAPPLICATION Sunscreen should be reapplied at least every two hours, irrespective of the water resistance of the sunscreen.

Sunscreen should also be reapplied after swimming, sport, physical activity, sweating and towel drying.

WHAT DOES SPF MEAN? SPF stands for Sun Protection Factor. It relates to the amount of time it takes for redness to appear on the skin compared to when no product is used at all.

For example, if it takes 10 minutes for unprotected skin to show redness, then an SPF30 sunscreen correctly applied, in theory, will take 30 times longer or 300 minutes to burn.

It’s important to remember that the SPF test is done in a laboratory and it is hard to achieve this level of protection in real life. Factors such as skin type, ultraviolet (UV) levels, swimming/drying and how much sunscreen you apply can affect the level of protection. It is also important to apply 20 minutes before being exposed to UV.

WHAT DOES BROAD SPECTRUM MEAN? Broad spectrum sunscreens offer protection from both UVA and UVB rays, the two types of harmful ultraviolet radiation emitted by the sun. UVB is the principal cause of sunburn, but both UVA and UVB contribute to increased skin cancer risk.

HOW DO SUNSCREENS WORK? There are two types of sunscreen ingredients: absorbers which absorb most of the UV, and reflectors that scatter most of the UV away from your skin.

Some sunscreens utilise both absorbing and reflecting ingredients. Examples of reflecting ingredients include Zinc Oxide and Titanium Oxide.

Deciding which type of sunscreen to use is a matter of personal preference, as long as it is a SPF30 or higher, broad spectrum, water resistant sunscreen.

When using a sunscreen for the first time, it’s also important to remember to do a patch test first.

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THE SKIN YOU'RE IN

Protecting your children from the sun this summer

Professor Sanchia Aranda, CEO Cancer Council Australia offers her advice:

Protecting children from UV can be worrying for many parents, as we know sun damage early in life can lead to a higher risk of skin cancer down the track. Therefore, whenever the UV levels are 3 or above it is important to slip on some sun-protective clothing that covers as much skin as possible, slop on broad spectrum, water resistant SPF30+ (or higher) sunscreen, slap on a broad brim or legionnaire style hat to protect their face, head, neck and ears, seek shade and slide on some sunglasses.

Because babies have more sensitive skin than adults, Cancer Council recommends keeping babies out of direct sunlight as much as is possible when UV levels are 3 or above. When this isn’t possible, ensure babies are protected with shade, protective clothing and a hat.

It’s not generally recommended to use sunscreen on babies under six months, but some parents choose to use sunscreen occasionally on small parts of their baby’s skin. If that’s the case, parents should choose a sunscreen that is suitable for babies – these usually use reflecting ingredients such as zinc oxide and avoid ingredients that are more likely to cause reactions – seek advice from a medical professional.

Cancer Council recommends choosing a sensitive skin or kid’s formulation when selecting a sunscreen for children and performing a usage test before use. Apply a small amount of the product on the inside of the forearm daily for a few days to check if the skin reacts, prior to applying it to the rest of the body. While the usage test may show whether the skin is sensitive to an ingredient in the sunscreen, it may not always indicate an allergy, as this may also occur after repeated use of the product.

Children are more likely to protect themselves if they see mum and dad doing it too. I recommend that little ones learn to put their own sunscreen on, under supervision, from the age of 3 - so that they learn healthy habits. Turn it into a game, using the sunscreen to make patterns on their skin in front of a mirror.

Good sun protection can be a fun part of getting ready for the day, that children can do themselves.

This summer, be sure to protect the whole family when the UV is 3 or above and slip on sun-protective clothing that covers as much skin as possible; slop on broad spectrum, water resistant SPF30+ (or higher) sunscreen; slap on a broad-brimmed hat; seek shade; and slide on some sunglasses. Be prepared and keep a bag with suitable sun protection products handy to grab for that unexpected outing.

Professor Sanchia Aranda is CEO of Cancer Council Australia and has more than 30 years’ experience in cancer control as a clinician, researcher, educator and senior healthcare administrator. She is also currently President of the Union for International Cancer Control.

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Kids sunscreen compet i tion You could win 1 of 10 Cancer Council sunscreen hampers worth $50.

Simply email info@vitalitybrands.com and tell us in 25 words or less why your kids love summer.

Include your full name, email address and postal address. The best 10 entries win!

Entries close on February 28, 2018. Winners announced via email by March 2, 2018.

CORRECT SUNSCREEN APPLICATION USE AT LEAST ONE TEASPOON PER EXPOSED LIMB At least one teaspoon for: each arm, leg, front torso, back torso, face (incl. neck & ears)

BEFORE YOU GO OUTSIDE

One teaspoon is equal to 5mL of sunscreen

Ensure product is spread evenly across skin

THIS MEANS A FULL BODY APPLICATION* IS 35mL OF SUNSCREEN (OR 7 TEASPOONS) * 35mL equals one full body: Front of body Back of body Face, neck and ears FRONT

For Cancer Council 110mL tube, this is approx. 3 full body applications

=

BACK

1

+

2

+

3

Always read the label.

Use only as directed

REMINDER KNOW YOUR UV

PATCH TEST

Use sun p rotection when UV levels are 3 or above

When using a sunscreen for the first time test on a small section of skin first

REAPPLY EVERY TWO HOURS and immediately after swimming, sweating or towel drying

If irritation occurs, discontinue use.

You can find more information on reactions to sunscreen at cancer.org.au

EVERY PURCHASE GOES TOWARDS CANCER RESEARCH AND SERVICES cancer.org.au A4164

ASMI 28051-0817 21

THE SKIN YOU'RE IN

How to select the right sunscreen Find a sunscreen that feels good and suits your lifestyle and you will be more likely to use it regularly.

Cancer Council sunscreen has a product to suit everyone and every occasion. Offering formulas from SPF30-SPF50 +, the range provides very high, broad spectrum protection from harmful UV rays, while catering to various Australian lifestyles. Ready to meet your match?

The Cancer Council sunscreen range covers: THE WHOLE FAMILY: Ensuring every member of the family stays protected is easy with Ultra SPF50+ and Everyday SPF30 formulas.

Ultra SPF50+ is suitable for those seeking a dry touch lotion with a higher SPF rating while Everyday SPF30 is a lightweight, all-purpose, pleasantly-scented lotion that’s ideal for daily use.

Both formulas are available in a variety of pack sizes to meet each family member’s outdoor plans.

THE SENSITIVE SKIN TYPE : For those with skin sensitivity, there’s Sensitive SPF50+ and Sensitive Invisible SPF30.

Containing 5 per cent zinc oxide and dermatologically tested, Sensitive SPF50+ is a popular choice for those with sensitive skin. It also contains aloe vera and Vitamin E to soothe the skin.

New Sensitive Invisible SPF30 contains 22 per cent zinc oxide. It’s ideal for those wanting a sunscreen with ingredients that reflect UV rays. It’s also paraben and fragrance-free.

All Cancer Council Sensitive formulas minimise the use of sensitising ingredients to ensure the likelihood of skin irritation or reaction is lessened whilst still delivering very high, UVA/UVB protection.

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THE SKIN YOU'RE IN

KIDS: Helping make sun protection fun and easy for kids and their parents is the Kids SPF50+ collection.

Ideal for children over six months, it has been formulated to be as suitable as possible for delicate skin, and are fragrance and paraben free.

WATER-LOVERS: For those who love being out on the water, there’s Watersport SPF50+.

Whether swimming, skiing or enjoying any aquatic adventures, Watersport SPF50+ is the easy-to-apply, waterresistant, go-to for water enthusiasts.

SURFERS: In addition to Watersport SPF50+, other options for water-enthusiasts include Classic SPF50+. Containing 20 per cent zinc oxide (a physical UV reflector), Classic SPF50+ is a popular choice among surfers, or anyone seeking a traditional, zinc based cream. The formula is available in sunscreen and zinc sticks.

ALWAYS READ THE LABEL Getting the right sun protection is about ensuring you use your sunscreen correctly.

This season, Cancer Council has updated its sunscreen labels and product range to make it even easier to do just this.

The new labels include clearer instructions on applying 20 minutes before heading outdoors, how often to reapply, how much sunscreen you need and the importance of using sunscreen alongside other sun protection measures (slip, slop, slap, seek and slide).

Cancer Council has also replaced aerosol sprays with metered dosage pumps to help ensure accuracy in application.

ADVENTURERS: For those who love an outdoor lifestyle, Active SPF50+ and Sport SPF50+ are ideal choices.

Active SPF50+ is a fast-absorbing, dry touch lotion that’s suitable for any activity, regardless of its pace. The formula is non-greasy so it’s great for those playing tennis, cycling, gardening or golfing that want to maintain a good grip.

Sport SPF50+ is a sweat-resistant, fragrance-free formula available in a variety of sizes, suitable for many activities.

OUTDOOR WORKERS: For tradespeople or outdoor workers, there’s Work SPF50+. The rapid-dry, non-stick lotion gives very high protection for those who work under the harsh Australian sun.

NATURE ENTHUSIASTS: Those who enjoy camping, hiking, fishing or other outdoor adventures will like Repel SPF30.

The formula is a dual-benefit lotion, containing both UV protection and insect repellent.

Repel SPF30 is ideal to combat mosquitoes and sand flies on that next adventure, while staying protected from UV rays.

NEW ZINC-BASED FORMULA To help protect those with sensitive skin from harsh UV rays, Cancer Council has launched a zinc-based sunscreen lotion.

Cancer Council Sensitive Invisible SPF30 Sunscreen is available in a convenient 75ml tube, with the 22 per cent zinc lotion acting as a reflector of UV rays.

Dermatologically tested, this formula is fragrance and paraben free and contains aloe vera, Vitamin E and calendula to moisturise the skin.

Cancer Council Sensitive Invisible SPF30 Sunscreen is easy to rub in and leaves a clear finish on the skin, making it pleasant and easy to apply.

Cancer Council Sensitive Invisible SPF30 Sunscreen is available from selected pharmacies nationwide and joins the full Cancer Council sunscreen range, including the popular Sport, Active, Ultra and Kids SPF50+ formulas.

THOSE WANTING DAILY FACIAL SUNSCREEN: For those wanting a breathable, moisturising face lotion there’s Day Wear Matte SPF50+ and Day Wear SPF30. Formulated especially for the face, both formulas can be used on their own or as a great base under make up. They are available in compact tubes ideal for keeping in your bag or desk drawer for reapplication throughout the day.

Have a wonderful summer. Stay protected, stay safe and have fun!

Sales from all Cancer Council products help fund cancer research and services.

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Protect your beauty UV-iQ Australia: the smart choice in facial sun protection

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THE SKIN YOU'RE IN

Living in Australia means knowing the importance of sun protection.

This essential skincare step not only protects our health: helping prevent sunburn and skin cancer, it also helps protect our beauty by preventing premature ageing and keeping the skin looking fresh, healthy and beautiful for as long as possible.

Despite its important function, facial sunscreen is often overlooked in one’s everyday beauty routine. Perhaps because it is perceived as oily or heavy on the skin, or simply just another step to be considered on top of our cleansers, serums and moisturisers.

An innovative, new range of facial sunscreens is set to change this. UV-iQ Australia combines the highest UV protection: broad spectrum SPF50+ with scientifically-proven skincare ingredients to deliver technologically-advanced, high-performing skin solutions that feel luxurious to use.

UV-iQ HYDRATING COLLECTION

“The focus in developing UV-iQ was to offer premium-feeling formulas that encourage the wearer to use and reapply facial sunscreen to protect their skin,” says Lauren Burton, UV-iQ Training, Education and Product Manager.

Australian made and owned, UV-iQ is formulated to protect skin from harsh Australian conditions where UV levels are among the highest in the world. The brand has the endorsement of Cancer Council Australia – the nation’s peak cancer prevention body.

Intended to help save time in one’s beauty routine, UV-iQ formulas offer multi-function benefits that help protect, nourish and beautify in one simple step.

The launch range comprises two collections: Hydrating and Anti-Pollution. Each is tailored to meet particular skincare needs of modern Australian lifestyles. See below to learn more about each collection:

UV-iQ ANTI-POLLUTION COLLECTION

Over 80 per cent of Australians live in a chronic state of dehydration and this shows on our skin.

According to the World Health Organization, over 80 per cent of people living in urban areas are exposed to poor air quality.

“Dehydrated skin can emphasise the appearance of fine lines and wrinkles,” Lauren explains. “We can combat the state of dehydration by increasing our water consumption and using effective, hydrating ingredients topically on our skin.”

Air pollution is a growing skin concern globally, with over 80 per cent of premature skin ageing caused by exposure to environmental aggressors including UV rays and air pollution.

The UV-iQ Hydrating Collection uses scientifically-proven Hydroviton to provide enduring hydration, buildable with every application. Hydroviton helps bind moisture to the surface of the skin, plumping and smoothing for a more youthful complexion.

This formula also includes Vitamin E to help maintain natural moisture in the skin.

The UV-iQ Hydrating Collection is available as a lotion for normal–dry skin and a milk for normal–oily skin. Each is available with or without sheer tint.

“Particulate matter can damage the skin’s protective barrier, leading to skin sensitivity and accelerated appearance of pigmentation, fine lines and wrinkles,” Lauren states.

The UV-iQ Anti-Pollution Collection incorporates scientifically-proven Unicontrozon – an ingredient that helps shield skin from environmental aggressors.

It also incorporates Hydroviton for long-lasting, buildable hydration that firms and plumps the skin by binding moisture.

The UV-iQ Anti-Pollution Collection is available as a lotion for normal–dry skin and a milk for normal–oily skin.

(Please turn over)

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THE SKIN YOU'RE IN

A tailored skincare solution Which UV-iQ formula is right for you? Decide in two simple steps:

Step 1

CONSIDER YOUR LIFESTYLE

Those who mostly live and work in urban, city locations may prefer the protective benefits of the Anti-Pollution Collection.

Step 2

Those exposed to dehydrating effects of the outdoor environment or living an active lifestyle will benefit from the moisturising properties of the Hydrating Collection.

CONSIDER YOUR SKIN TYPE

Both the Anti-Pollution and Hydrating Collection is available in a milk or lotion to suit specific skin types.

UV-iQ Facial Sunscreen Milks are formulated for a normal–oily skin type. They feel silky smooth to apply, imparting hydration while feeling weightless on the skin.

UV-iQ Facial Sunscreen Lotions are designed for normal–dry skin. They nourish and comfort skin without feeling heavy.

All UV-iQ formulas are free of fragrance and parabens, and dermatologically-tested for sensitive skin.

INCORPORATING UV-iQ INTO YOUR DAILY ROUTINE With a sunscreen to suit each skin type, it is easy to incorporate UV-iQ into one's daily skincare routine. As Lauren advises: “Sun protection should be that last step, as it is protecting from an external factor: UV. All formulas absorb quickly into the skin, providing a great primer under make-up. Just be sure to re-apply throughout the day to maintain adequate protection.”

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Another intelligent aspect of UV-iQ is its innovative, premium packaging and advanced delivery formats designed to make application and reapplication easy. The range encompasses airless pumps, needle applicators and compact tubes for swift, effortless application and portability.

UV-iQ Australia is available from Chemist Warehouse stores nationally from March. Every purchase supports the work of Cancer Council Australia including cancer research and services.

THE SMART CHOICE IN FACIAL SUN PROTECTION Protect your beauty with the innovative NEW collection of daily facial sunscreens with age prevention complexes

SPF

50+

UVA & UVB BROAD SPECTRUM PROTECTION

COMFORTING LOTIONS NORMAL - DRY SKIN

WEIGHTLESS MILKS NORMAL - OILY SKIN

AUSTRALIAN MADE FOR AUSTRALIAN CONDITIONS UV iQ combines the highest UV protection with scientifically proven ingredients to deliver high-performing, daily skincare solutions.

Powered by innovative ingredients including: ✓✓ Unicontrozon to protect skin from environmental pollutants ✓✓ Hydroviton® 24 for enduring hydration, enhanced with each application UV iQ formulas are: Premium-feeling, silky-smooth and weightlessly absorbed Tailored to your skin type, with light milks for oily skin, comforting lotions for dry skin Free of fragrance and parabens, dermatologically-tested for sensitive skin Endorsed by Cancer Council Australia Endorsed by

A4385

✓✓ ✓✓ ✓✓ ✓✓

Summer travels

Australian summers are all about travel and adventure. There’s warm weather, a saturation of sunshine and beautiful beaches all providing the perfect mix for new memories to be made.

Product and Interior Stylist Belinda Jovanovski recalls her favourite summers and the essentials needed to ensure you remain clean, cool and comfortable while you soak up the fun.

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ESCAPE

Summer in Australia has become my favourite time of year. I once favoured its rival: winter, though this all changed one summer when I spent some time camping along Victoria’s surf coast in Torquay.

Ahead of my Torquay trip I was sceptical. I thought: "Me, camping?

Never!" But something shifted when I took that trip, when I placed myself outside my comfort zone and opened my mind to new adventures.

On this new adventure I discovered just how good it felt to be outdoors, enjoying nature amongst the beautiful Australian landscape.

There were days spent relaxing on a sun lounge under eucalyptus trees, leisurely walks along the sun-baked sand, visits to hip, local markets and day trips to some of my now favourite locations, including the Great Ocean Road, Anglesea, Barwon Heads and my absolute favourite: taking the ferry from Queenscliff to Sorrento.

My choice of fragrance will depend on the day, with my favourite being either the tropical cocktail that is Whitsunday Coconut & Lime, or the soft and feminine scent of Victoria Rose – both will have me sailing through the day feeling stylish and ready to take on new adventure.

To refresh my skin after a long, hot day and prepare for a balmy evening, I love the Evodia Mini Hand & Body Wash and Nourishing Soap Bar. The summery scent of Byron Bay Frangipani will have me recalling my vacation long after it ends.

Convenience and fresh-smelling scents aside, the Evodia Minis Collection complements my summer travels, with each fragrance being named after a dreamy, iconic-Australian destination that I hope to travel to this holiday season or next.

When it comes to travel and adventure in Australia, we are truly blessed.

Our beautiful natural landscape has given us an endless supply of camping locations with so many possibilities for fun and exploration.

Even if you’re not the camping type, you can still enjoy nature (glamping style) from the comfort of a stylish cabin, hut or villa. Think amazing, beachfront views or being surrounded by lush, towering rainforest.

Regardless of your choice of accommodation, one must always pack the essentials. These are the products that help refresh and nourish the skin – particularly important when you’ve been outside amongst nature.

I like to pack the essentials without overloading my luggage. That's why I love the new Evodia Minis Collection. It includes Fine Fragrance Body Mists, Hand & Body Washes, Nourishing Hand Creams and Soap Bars, and is available in some of my favourite Evodia fragrances: Byron Bay Frangipani, Whitsunday Coconut & Lime, Adelaide Hills Jasmine, Victoria Rose and Tasmanian Lavender.

Each Evodia Mini is packaged in a convenient, travel sized format that fits perfectly into your beauty case, carry-on luggage or handbag, making them the ideal travel companion.

To help make my travels both stylish and comfortable, I include an Evodia Mini Fine Fragrance Body Mist and Nourishing Hand Cream in my handbag. A spritz of the Fine Fragrance Body Mist is perfect for a little refresh on a hot summer’s day, while the Nourishing Hand Cream keeps my hands supple in drying conditions.

Small and sweet: Evodia Minis Collection in Whitsunday Coconut & Lime (top left), Victoria Rose (top) and Byron Bay Frangipani (above).

Belinda Jovanovski is a Product Stylist and Interiors Enthusiast, with a passion for combining Scandi and boho trends with contemporary prints and greenery. Through her Instagram page, @home_loves Belinda shares her unique style and support for small businesses in the interiors space. @home_loves

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HEALTHY KITCHEN

Refresh yourself Once the feasting and festivities have subsided, healthy, fresh fare is the call of summer. Try these light delights – made simply with some appealing health benefits to revive your wellbeing.

RECOVERY ICED TEA Serves 6 INGREDIENTS 2 tablespoons Power Super Foods Booster Blends Recovery 1 tablespoon Power Super Foods Coconut Sugar (add more if you prefer a sweeter tea) Juice of 3 oranges 1 orange, halved and sliced 1 blood orange, halved and sliced 1 large handful fresh mint 1 punnet fresh raspberries 1.5 litres chilled water Ice to serve

METHOD In a large serving jug, combine the Power Super Foods Booster Blends Recovery and Power Super Foods Coconut Sugar with ½ a cup of warm water (do not use boiling water). Stir until the sugar has dissolved.

Add the juice of 3 oranges and stir well.

Add the mint and sliced oranges and muddle a little with a spoon to bring out the flavours.

Top the mix with 1.5 litres of chilled water (you could use sparkling water too).

Serve with fresh raspberries, extra mint and plenty of ice.

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DAILY BOOST GREEN SMOOTHIE Serves 2 INGREDIENTS Smoothie 1 heaped teaspoon Power Super

Toppings Sprigs of mint 1 slice apple

Foods Booster Blends Recovery

METHOD

½ green apple, diced

In a high-power blender, add all smoothie ingredients.

1 ½ cups fresh pineapple, diced 1 stick celery, roughly chopped, leaves included ½ teaspoon fresh ginger, grated Juice of half a lime ½ cup water

Blend until smooth.

Pour mixture into large glasses and top with mint, sliced apple and a sprinkle of Power Super Foods Booster Blends Recovery.

Ideally enjoyed immediately, but if preparing in advance, shake or stir well before serving.

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VANILLA BERRY SUPERFOOD POPS Serves 6 INGREDIENTS

METHOD

2 teaspoons Power Super Foods Maca Powder

In a medium bowl, combine Power Super Foods Maca, Macqui and Acai Powder with 2 cups of Greek yoghurt and Power Super Foods Coconut Sugar. Mix well.

2 teaspoons Power Super Foods Macqui Powder 2 teaspoons Power Super Foods Acai Powder 1 teaspoon Power Super Foods Coconut Sugar 2 cups plus 4 tablespoons Greek yoghurt 20 raspberries (fresh or frozen) 1 teaspoon vanilla extract

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Fill popsicle moulds approximately ¾ of the way with the mixture, tapping firmly on bench to settle the mixture into the end.

In a separate, smaller bowl, combine the remaining Greek yoghurt with the raspberries and vanilla extract. Mix well.

Finish filling the moulds with the raspberry mixture.

Insert wooden sticks until about ¾ of the way down the mould. Place in the freezer for a minimum 6 hours (ideally overnight) before serving.

HEALTHY KITCHEN

SUPERFOOD RECOVERY SALAD Serves 1 INGREDIENTS Dressing 2 teaspoon Power Super Foods Booster Blends Recovery 2 tablespoon Greek or coconut yoghurt 1 teaspoon olive oil 1 teaspoon chopped, fresh dill Pinch of salt (add more if using coconut yoghurt) Generous splash of water

Salad ½ cup quinoa (or brown rice, couscous or other grains) 50g smoked salmon (use tempeh or tofu for a vegan alternative) 1 egg, hard boiled (omit for vegan) 2 cups rocket 1 tablespoon crumbled goats feta (use soy cheese for a vegan alternative) 8 roasted almonds, roughly chopped

METHOD To make the dressing, combine all of the dressing ingredients in a jar and shake well.

Add more water to thin out if necessary.

Place the quinoa, rocket and salmon on the bottom of a large bowl and top with the egg (if using).

Generously spoon the recovery dressing over salad.

Sprinkle with feta and almonds and serve immediately.

@natalie.zee.

These recipes were created by Natalie Zee: Natalie uses Power Super Foods Booster Blends: the perfect blends of certified organic, plant-based ingredients, delivering the ultimate boost of nutrients to support health and wellbeing.

Booster Blends are available from good health food stores and independent supermarkets. For more Power Super Foods recipes, visit powersuperfoods.com.au.

HEALTHY KITCHEN

Sharing summer Summer brings out our social side so why not host a casual lunch at your place? Start with these fresh ideas – they're light, bright and sure to please. Just add some summer tunes and good company!

BAKED RAINBOW TROUT WITH TAHINI AND PINE NUTS Serves 4 INGREDIENTS 2 rainbow trout, about 450–500g each, scaled and gutted 4 tablespoons olive oil 270g (1 cup) tahini 2 garlic cloves, crushed 4 tablespoons pine nuts, toasted 3 tablespoons chopped, flat-leaf parsley 1 large fresh red chilli, finely chopped

METHOD Preheat the oven to 190°C. Line a baking tray with baking paper.

Put the rainbow trout on the tray. Drizzle with the oil and season with salt and freshly ground black pepper.

Bake for 15–20 minutes, until done to your liking.

Put the tahini in a bowl with the garlic and 250ml (1 cup) water. Season with salt and whisk until smooth. Pour this mixture over the cooked fish and bake for 1 minute, just until the tahini is lukewarm (overheating the tahini will cause it to curdle).

Serve the fish garnished with the pine nuts, parsley and chilli.

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IRON GODDESS ICED TEA WITH PLUMS, MINT AND LEMON LEAVES Makes 1.25 litres (5 cups) INGREDIENTS 4 plums, plus extra plum slices, to garnish (optional) 1 mint sprig, plus extra to garnish 5 lemon leaves 1½ tablespoons iron goddess or oolong tea leaves

Pour the tea through the strainer into a large pitcher, discarding the plums, stones and leaves. Add the sugar syrup, to taste. Cover and chill the tea until ready to serve. Garnish with the fresh mint leaves and plum slices, if using.

Sugar syrup Makes 750ml (3 cups)

1 litre (4 cups) hot water (see note)

INGREDIENTS

Sugar syrup (see below), to taste

500g raw sugar

METHOD

500ml (2 cups) boiling water

Put the plums in a large container.

METHOD

Crush with a muddler or the end of a rolling pin until the skins have broken (leave the stones in).

Put the sugar in a large heatproof bowl with a lip. Pour in the freshly boiled water and stir until the sugar has dissolved.

Allow to cool, then pour into a bottle.

Add the mint and lemon leaves and set aside.

Put the tea leaves in a large teapot or saucepan, pour in the hot water and steep for 3 minutes.

Pour the tea over the plum mixture through a fine strainer and discard the tea leaves.

Leave the plum mixture at room temperature for at least 1 hour, or overnight if possible.

Store the syrup in the fridge for up to 1 month.

Note: The water should be hot but not boiling, approximately 80°C.

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HEALTHY KITCHEN

SOURDOUGH FATTOUSH SALAD Serves 6–8 as a side dish INGREDIENTS 2¼ loaf sourdough bread, cut into large cubes 100ml olive oil 2 small Lebanese cucumbers, coarsely chopped 2 vine-ripened tomatoes, coarsely chopped ½ small red onion, cut into thin wedges 3 tablespoons oregano leaves 1 handful coriander leaves 2 tablespoons pomegranate molasses

DRESSING 3 tablespoons olive oil 3 tablespoons lemon juice 3 garlic cloves, crushed 1 tablespoon sumac

METHOD Preheat the oven to 170°C. Put the bread cubes on a baking tray, drizzle with the oil and toss to combine. Bake for about 7–8 minutes, until the bread is toasted and golden. Set aside to cool.

To make the dressing, mix all the ingredients together and season with salt and freshly ground black pepper.

Put the bread cubes, cucumber, tomato, onion and herbs in a large bowl and mix to combine. Pour the dressing over and lightly toss with your hands. Drizzle the pomegranate molasses over the top.

Images and recipes from Hummus and Co by Michael Rantissi and Kristy Frawley (Murdoch Books, RRP $50).

Photography by Alan Benson.

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ASPARAGUS, PEA AND FETA TART Serves 6 INGREDIENTS 350g (2½ cups) frozen peas, thawed overnight Grated zest and juice of 1 lemon 4 tablespoons olive oil, plus extra for drizzling 1 sheet store-bought all-butter puff pastry, about 20 x 30cm 12–14 asparagus spears, peeled and trimmed 150g feta cheese 3 soft-boiled eggs Micro herbs, to garnish (optional)

METHOD Preheat the oven to 190°C. Line a large baking tray with baking paper.

Put the peas in a bowl and crush them. Stir in the lemon zest, lemon juice and 3 tablespoons of the olive oil. Season with salt and freshly ground black pepper and set aside.

Put the pastry on the prepared tray and bake for about 20 minutes, or until golden brown, puffed up and very firm. Remove from the oven and set aside to cool to room temperature.

Heat a chargrill pan or a barbecue grill plate to high. Drizzle the asparagus with 1 tablespoon of the olive oil and sprinkle with salt and freshly ground black pepper. Cook for 1–2 minutes, until grill marks appear.

To assemble the tart, put the pastry on a serving board or chopping board (this will make the tart easier to cut) and top with the crushed pea mixture. Crumble the feta evenly over the tart. Tear the eggs in half and arrange them on the tart. Top with the grilled asparagus and sprinkle with sea salt and cracked black pepper. Drizzle with olive oil and scatter over micro herbs, if using.

Note: The pastry has a long cooking time. Once cut, it needs to be able to hold its shape and soak up the juices.

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HEALTHY KITCHEN

ASIAN NOODLE SALAD WITH ROAST DUCK & SESAME SEEDS Serves 6 INGREDIENTS 4cm piece ginger, peeled and finely grated 1 tablespoon sweet chilli sauce (see below) Juice of 2 limes 1 cucumber, halved lengthways, seeded, then cut into diagonal strips 3 spring onions, thinly sliced 3 basil sprigs, leaves picked 3 coriander sprigs, leaves picked ½ an aromatic roast duck (available from a Chinese restaurant or some supermarkets), shredded Freshly ground black pepper Salt 300g thin glass noodles (wa sun noodles) or rice noodles 2 tablespoons light soy sauce 1 tablespoon blended sesame oil 2 tablespoons toasted sesame seeds

METHOD Soak the noodles in a bowl of cold water for 10 minutes to soften. Drain, then put the noodles in a saucepan of lightly salted boiling water and cook for about 4 minutes until al dente. Strain, then run under cold water to refresh them.

Make a dressing by mixing the ginger, Sweet chilli sauce, lime juice, soy sauce and sesame oil together in a bowl.

Mix the noodles, cucumber and spring onions and add a little salt and lots of black pepper.

When ready to serve, tear the herbs into the noodles and mix together. Sprinkle with the toasted sesame seeds. Taste the noodles to check the balance of flavours and adjust if needed. Drizzle with the dressing and serve the noodle salad with the roast duck.

Sweet chilli sauce Serves 4–6 200g red chillies, seeded 4cm piece ginger, peeled and finely grated 4 garlic cloves 200g caster sugar 1 tablespoon salt 100g rice vinegar

METHOD Put the red chillies, ginger and garlic in a food processor or blender and blitz to a chunky paste.

Put the sugar, salt, vinegar and 100ml of water in a large heavy-based saucepan and bring to the boil. Add the blended mixture and simmer for another 10 minutes.

Remove from the heat and set aside to cool.

Pour into a sterilised jar and store for up to 2–3 weeks in the refrigerator.

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Fresh flavours Want your next picnic or alfresco dinner to pack a punch? Try your hand at Thai.

Created to make your mouth water, these tantalising recipes promise flavour and fun.

KUNG SANG WA Serves 4 INGREDIENTS 12 large raw prawns, shells on 2 tablespoons lime juice 2 tablespoons orange juice 5 kafir lime leaves, shredded 2 lemongrass stems, tough outer leaves removed and stems sliced 3 spring onions, finely chopped

4cm piece ginger, peeled and finely grated 2 medium-hot red chillies, seeded and finely chopped 4 mint sprigs, leaves picked 4 coriander sprigs, leaves picked 2 tablespoons fish sauce ½ teaspoon caster sugar

METHOD Preheat a barbecue or griddle pan to high heat. Grill the prawns for 2 minutes on each side. Once cooked, peel and de-vein the prawns, then coarsely chop the meat and set aside.

Mix the citrus juices with the fish sauce and sugar in a bowl and stir to dissolve.

Add the prawn meat and shredded kafir lime leaves to the bowl and leave to cure for 3 minutes.

Add the remaining ingredients to the mixture, leaving the herbs until last. Taste to check the balance of flavours and adjust the seasoning to suit your taste.

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PINEAPPLE WITH CARAMELISED CHILLI SAUCE Serves 4-6 INGREDIENTS 1 tablespoon vegetable oil

(or soft brown sugar)

2 red chillies, seeded and finely chopped

1 tablespoon honey

4cm piece ginger, peeled and finely grated

1 teaspoon tamarind pulp

3 cardamom pods, crushed

Juice of 1 lime

2 cinnamon sticks, snapped

1 pineapple, peeled and cut into 1cm thick slices

3 star anise, broken

Pinch of salt

3 long strips of orange zest 50g palm sugar, grated

METHOD Heat a splash of oil in a frying pan over medium heat and fry the chillies, ginger, all the spices and the orange zest for about 2 minutes until fragrant and aromatic.

Add the palm sugar and honey and cook for 3–4 minutes until caramelised.

Add the tamarind pulp, salt and 80ml of water and simmer for about 4 minutes until it is sticky and caramelised and the consistency of honey.

Remove from the heat and add the lime juice. Taste to check the balance of flavours and adjust if needed.

Arrange the pineapple on a serving platter and pour the warm spiced caramel sauce over the top to serve.

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HEALTHY KITCHEN

BARBECUED PORK & HERB SALAD Serves 4 INGREDIENTS 1 tablespoon coriander seeds

3 mint sprigs, leaves picked

1 tablespoon fennel seeds

3 coriander sprigs, leaves picked

2 garlic cloves, finely chopped 4cm piece of ginger, peeled and finely grated

3 basil sprigs, leaves picked

1 teaspoon ground turmeric

2 tablespoons bean sprouts, washed and trimmed

1 teaspoon five-spice powder

2 spring onions, thinly sliced

½ teaspoon dried chilli flakes

Juice of 2 limes, plus extra wedges to serve

Freshly ground black pepper 1 tablespoon vegetable oil 4 pork chops

1 tablespoon blended sesame oil

Salt

METHOD Grind the coriander and fennel seeds using a mortar and pestle.

Add the garlic and ginger and pound to a paste. Tip the ground mixture into a shallow dish and add the turmeric, five-spice, dried chilli, some black pepper and the vegetable oil.

Add the pork chops and rub the marinade into the meat so that the chops are well coated. Set aside to marinate for at least 1 hour in the refrigerator.

Preheat a barbecue or griddle pan to hot. When ready to cook, season the pork chops with some salt. Grill the chops for 8 minutes, turning them every 2 minutes so that they do not scorch and burn.

Meanwhile, make the salad. Combine the herbs in a bowl and add the beansprouts and spring onions. Dress with the lime juice and sesame oil.

When the pork is caramelised and cooked through, set it aside to rest for 5 minutes. Add any juices from the resting meat to the salad, then serve the pork chops with the herb salad and the extra lime wedges for squeezing over.

Tip: Always choose free-range or organic pork as the quality and flavour is superior to intensively farmed pork.

Images and recipes from Thai Food Made Easy by Tom Kime. Murdoch Books, RRP $40.

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HEALTHY KITCHEN

Super salads A new year calls for a fresh start. Get back into the swing of things with these exciting new salads. Made with fresh summer produce and flavoursome herbs and spices, they sure beat the regular tomato and iceberg combination.

SPICED TOMATO, SMOKY EGGPLANT & PARSLEY Serves 4 INGREDIENTS 2 medium-sized eggplants, or 1 large one, about 650–700g in total

1½ teaspoons ground cumin

500g ripe tomatoes

1 large handful of picked flat-leaf parsley leaves, plus extra to serve

1½ tablespoons olive oil

Juice of 1–2 lemons

1½ tablespoons vegetable oil

METHOD Heat a barbecue to medium–high. Prick the eggplant all over with a fork, then place directly on the barbecue. If you have a barbecue with a lid, close the lid, so the eggplant will absorb all the delicious smoky flavours.

Cook for about 25–35 minutes, turning every 8–10 minutes, so the skin burns and blisters all over, and the inner flesh collapses fully.

When the eggplant is totally charred, allow to cool for about 10 minutes.

Meanwhile, prepare the tomatoes. Cut half into bite-sized pieces, place in a large bowl, season with salt and pepper and set aside. Finely dice the rest.

Heat the olive oil and vegetable oil in a frying pan until quite hot; small bubbles should form around a wooden spoon when you dip it in the oil.

(The oil will spit a little when you add the juicy tomatoes, so if you want to avoid a mess in your kitchen, you could place the oiled pan on your barbecue and do this step outside.)

Add the diced tomato to the pan, along with the cumin, 1 cup parsley and a pinch of salt. Give a quick stir, being careful to avoid hot splatters. Cook over high heat for 2–3 minutes, until the tomato softens. Remove from the heat and add to the fresh tomatoes in the bowl.

Using a serrated knife, cut the charred eggplant in half lengthways. Scoop out the flesh, avoiding any burnt bits of skin, as they will make the salad taste bitter.

Tear the scooped-out eggplant flesh into bite-sized pieces, and add them to the tomato mixture. Add the lemon juice to taste and adjust the seasoning. Fold some extra parsley through. Serve immediately, on a big plate or in a shallow bowl.

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WARM ZUCCHINI SALAD Serves 4 INGREDIENTS 1½ tablespoons olive oil, plus extra for drizzling over the salad

Zest and juice of ½ lemon

6 small or 5 medium-sized zucchini, about 550–600g, sliced about 2cm thick

Pinch of salt

1 garlic clove, crushed ¼ teaspoon fennel seeds 2 pinches chilli flakes

2–3 thyme sprigs 1 tablespoon sultanas, chopped 3 cups picked parsley leaves 1 tablespoon chopped tarragon 80–100g fresh ricotta cheese

METHOD Add the olive oil to a saucepan large enough to fit all the zucchini slices in one layer. Heat over medium– high heat, then add the zucchini slices, in one flat layer. Cook for 5–6 minutes, or until golden brown.

Flip the zucchini slices over. Sprinkle with the garlic, fennel seeds, chilli flakes, lemon zest, thyme sprigs and salt. Put the lid on, reduce the heat to very low and let the zucchini cook for 10–15 minutes, until turning soft.

Turn off the heat and let the zucchini sit in the pan, with the lid on, for another 5–10 minutes.

Meanwhile, soak the sultanas in a little hot water for 10–15 minutes, then drain and finely chop.

Set aside.

Place the warm zucchini slices in a large mixing bowl and "tear" them apart with the side of a spoon. Add the chopped sultanas, parsley, tarragon and lemon juice and mix together gently.

Place the salad in a serving dish. Finish with dollops of the ricotta and an extra drizzle of olive oil.

Grind some black pepper over the top and serve immediately.

TIP: Cook the zucchini a little bit longer with the lid on, then mash it with a fork and serve as a delicious dip for scooping up with crusty sourdough, or tossed through hot pasta.

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HEALTHY KITCHEN

BROAD BEAN & PEA SALAD WITH FREEKEH & YOGHURT SAUCE Serves 4 INGREDIENTS 160g (¾ cup) freekeh, soaked overnight 125g podded fresh peas 350g podded fresh broad beans 60ml (¼ cup) olive oil, plus extra for drizzling over the salad 1 large brown onion, thinly sliced 1½ tablespoons chopped dill, including the stems Juice of ½-1 lemon, to taste ⁄ 3 cup picked dill and mint leaves, torn just before serving

1

Ground sumac, for sprinkling (optional)

YOGHURT SAUCE 200g (¾ cup) natural unsweetened yoghurt 2 garlic cloves, crushed Pinch of salt Pinch of chilli powder or cayenne pepper

METHOD Bring a saucepan of salted water to the boil. Drain and rinse the freekeh, add it to the pan and cook for 6–8 minutes, or until the grains are just tender, but still retain their shape.

Drain and set aside to cool.

Meanwhile, bring another saucepan of water to the boil.

Blanch the peas for 1 minute, then remove with a slotted spoon. Refresh them under cold water, drain well and set aside.

Bring the water back to the boil and blanch the broad beans for about 2 minutes. Drain, then refresh under cold water.

When cool enough to handle, peel off and discard the outer skin. Set the broad beans aside, keeping them separate to the peas.

Combine the yoghurt sauce ingredients in a bowl, mixing until smooth. Set aside.

Pour the olive oil into a frying pan large enough to hold the broad beans in one flat layer. Heat over medium–high heat. Add the onion, season with salt and pepper, then let it soften over medium–low heat for 5–10 minutes, stirring now and then.

Turn the heat back up to high. Add the broad beans and stir-fry for 2–4 minutes, or until they turn golden brown.

Add the chopped dill and turn off the heat.

In a mixing bowl, combine the fried broad beans and peas.

Season with salt, pepper and lemon juice to taste.

To serve, spread the cooked freekeh on a platter, arrange the broad beans and peas on top and drizzle with the yoghurt sauce. Finish with the torn dill and mint, a sprinkling of sumac, if desired, and an extra drizzle of olive oil.

Recipe and images from Cornersmith: Salads & Pickles: Vegetables with More Taste & Less Waste by Alex Elliott-Howery & Sabine Spindler RRP $40.

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EAT FIT

Future food trends A new year is here and our seeminglyinsatiable appetite for food culture is still just as strong. Food Scientist Wladimir Budnik orders the next serve of food trends for 2018 and beyond. And he’s willing to share.

What we eat, how we prepare it, where we eat it and how often we eat it has changed dramatically over the decades. Gone are the traditional three meals a day and eating simple, homemade dishes like “meat and three veg”.

These customs have been replaced with a mind-boggling variety of foods and ingredients, eating trends, venues and eating occasions.

Thanks to the multiculturalism of our population, a dramatic improvement in food processing and transport capabilities, diversity in the retail food market (including online sales) and a plethora of diet advice from almost anyone with a social media account, we have moved away from the relatively basic drivers of food consumption: hunger and hedonistic pleasure. Today, we're choosing healthier foods (real or perceived) with the promise that we’ll live longer, healthier lives.

Food fads come and go, but a few strong trends are set to stand the test of time to become the norm for current and future generations.

Turn the page for the predictions.

Continued 45

EAT FIT

• 64 per cent of Gen Ys are more likely to be influenced by social media.

• 77 per cent believe it costs more to eat healthier or follow a specific diet.

Despite the increased costs, families with children 18 years and younger spend over $4,500 extra per year to follow a specific diet or eat healthier in their household.

Nationwide, this amounts to $13.6 billion extra spent annually to eat healthier.

• 47.8 per cent are cooking more at home now than in the past, despite rising food costs.

HEALTHIER EATING Choosie Research recently released its Modern Food Trends Report. The study reveals the diet trends of Australians, focussing on the sentiments and perceptions surrounding food consumption. It shows Australian dietary habits are rapidly changing and it’s no wonder, when we consider the myriad influences on food culture today. Some interesting stats included: • 87 per cent believe the nation’s average diet has changed significantly over the last 10 years.

• 74.4 per cent admit cooking shows stimulate their creativity to experiment with new ingredients.

• 53.5 per cent of Australians eat semiprepared foods, offering a convenient compromise between takeaway and home cooked meals, typically cheaper than takeaway and faster than home cooking.

With the benefits of producing less guilt than takeaway foods and quicker and easier than cooking from scratch, healthier, semi-prepared foods could well be the next big trend in Australian eating habits.

• 51 per cent claim to be eating healthier than they did five years ago.

• 65 per cent purchase foods that are trending.

The world obesity crisis and metabolic diseases such as Type 2 diabetes are spiralling out of control. There is an everincreasing body of reputable scientific research on the health issues associated with excessive sugar consumption.

The report indicates factors influencing our eating preferences have changed, with influences external to the traditional family unit now coming to the fore. For example:

THE DEMISE OF SUGAR Four seemingly-unrelated news items appeared in various print and digital media recently: In July 2017 it was reported that revenue at Coca Cola’s US parent company was down 13 per cent over the last five years and profit had slumped 28 per cent. A new CEO was appointed and 100,000 jobs were slashed.

Similarly in Australia, Coca Cola Amatil reported that revenue was up slightly but profit was down by nearly 50 per cent.

In October 2017 it was reported that 12 of the biggest names in UK chocolate have lost 78 million British pounds (A$132 million) in sales in the last year, with Cadbury Dairy Milk suffering the greatest losses with a 4.2 per cent slump in sales equal to 20 million British pounds (A$34 million).

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Apart from a “clean label” strategy (one of the biggest food trends in the US) a key product attribute across the range is its “no added sugar” claim.

“The results are in: sugar is out! As more reports are published detailing the effects of sugar on our health, consumers’ negative attitude toward sugar is only expected to grow, forcing brands to scramble to make changes to their formulas.”

• 86 per cent are making a conscious move towards healthier food choices.

• 39 per cent feel social media influences their current eating behaviours.

Kellogg’s US recently announced it had paid US$600 million (A$774 million) for the Rx Protein Bar company: the fastestgrowing protein bar brand in the US.

As reported in the food website Food Dive in September 2017:

• 82 per cent reported their own personal eating habits have changed over the past five years.

• 47 per cent of Australians learnt most about what they should eat from online articles.

The world’s biggest food company Nestlé recently announced it was progressively reducing the sugar content of its products worldwide.

The World Health Organization (WHO) blames food and beverage companies for progressively loading their products with sugar and heavily marketing them to children and adolescents, often as being “healthy”.

EAT FIT

certified, free range reared, sustainably produced, recycled packaging and so on.

WHO responded by halving its maximum daily recommended intake of added sugar to 5 teaspoons (around 25g), a level well exceeded on a percentage basis by most big brand beverage, breakfast cereals, snack bars, health bars and chocolate manufacturers.

Sustain UK, the alliance for better food and farming, has worked with their membership of expert organisations to develop a working definition of sustainable food: “Good food should be produced, processed, bought, sold and eaten in ways that provide social benefits, contribute to thriving local economies that create good jobs and secure livelihoods and enhance the health and variety of both plants and animals (and the welfare of farmed and wild creatures), protect natural resources such as water and soil, and help tackle climate change.”

Could sugar as we know it (i.e. sucrose) completely disappear as a major food ingredient within the next five years?

He is also a 40-year vegetarian with a mission driven not by offering healthier, plant-based food alternatives, but by the global sustainability of predominantly animal-based agriculture.

LESS MEAT, MORE VEG

A third of the world’s arable land is under agriculture to feed animals. As native forests disappear at an alarming rate to produce more pastureland, WHO warns there will be insufficient food to feed the growing world and some populations will face starvation within a decade.

Global research company Euromonitor named vegan product labelling as a key category to watch. Australia is projected to be the third-fastest-growing vegan market between 2015 and 2020 with 9.6 per cent growth, behind China (17.2 per cent) and United Arab Emirates (10.6 per cent).

In Australia, the University of Queensland has a division dedicated to the study, education and promotion of sustainability.

It states that our food choices are the biggest contributor to our carbon footprint.

“The production, packaging and transportation of food all result in greenhouse gas emissions,” says a statement on the Queensland University Sustainability website.

Sustainability is an important and major topic that’s beginning to have an impact on Australian consumers’ food choices but that’s a whole topic in itself for another time.

Looking forward to your next meal? It’s likely to be healthier, influenced by a trend seen on a TV cooking show or influencer’s social media page, plant-based, lower in sugar and brought to you in a sustainable way. Enjoy!

Currently on a per capita basis Australia ranks third in the world for percentage of population adopting vegetarian diets.

As consumers move away from meat consumption they will be searching for meat protein substitutes that deliver the same sensory and satiety characteristics.

This provides opportunities for new, innovative meat-free solutions.

In an extreme but interesting example, Silicon Valley start-up company Impossible Foods has, after years of research, released a meatless burger built entirely from plants and genetically modified yeast. They were backed and funded to tune of US$200 million by four of the world’s wealthiest men: Bill Gates and Hong Kong’s richest man Sir Ka-shing Li among them.

The “pseudo beef” Impossible Burger patty has the appearance, taste, texture and nutritional properties of real beef and has received rave reviews. Recently they opened a new factory capable of churning out a million quarter-pounders a week in readiness for an assault on the mass market.

Impossible Foods founder and CEO Pat Brown was a distinguished professor of biochemistry at Stanford University.

Concerned by such stats, Brown and his team of scientists believe they can change the way mankind eats. Their target is to replace animals as a food source by 2035.

SUSTAINABILITY The rise of vegetarianism (as previously discussed) is in part a result of concerns about the earth’s sustainability but there’s much more to this trend than simply eating more plant-based products than meat.

Sustainability of food production is a major concern among UK consumers, where one only needs to walk down the aisle of any one of the major supermarkets to see rows and rows of products making sustainability claims including: low food miles, made local, rainforest alliance certified, fair trade

Wladimir Budnik is a Food Scientist with over 50 years' experience in key management roles in innovative and world-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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Smooth moves

RECHARGE YOUR WELLBEING WITH POWER SUPER FOODS

Booster Blends

We all lead busy lives and it’s not always easy to fit even the simplest of healthy meals into our day.

Smoothies can provide a highly-nutritious, quick and easy solution, but as your health and nutrition needs vary day-to-day, sometimes even your go-to smoothie can fall short in providing the perfect blend to suit your daily needs.

Naturopath Cate Lilja offers a solution.

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EAT FIT

One of the biggest challenges we face with so many amazing superfoods available to us is deciding which ones to choose, when to choose them and how to get them all into our daily diets.

In response to this, the team of naturopaths and nutritionists at Power Super Foods has developed three perfect blends of Australian certified organic, plant-based ingredients to deliver the ultimate boost of nutrients to support health and wellbeing. Here is the low down on new Power Super Foods Booster Blends, so you know when to incorporate each Booster Blend into your daily routine:

IMMUNITY First up we have Power Super Foods Booster Blends Immunity. We took a potent blend of antioxidants and supercharged it with more antioxidants, plus vitamin C and vitamin A to support the immune system.

Free radical production in our cells is a natural part of life – every time we breathe, eat or move, free radicals are produced in our cells.

Our body has natural defences against free radicals, and on top of the antioxidants produced by our body, a healthy diet that includes a good variety of colourful, plant based foods should provide many of the antioxidants required to neutralise free radicals.

Many lifestyle factors such as stress, pollution, poor food choices, smoking, alcohol, certain medications and excessive exercise can contribute to production of free radicals.

If our body’s natural defences are overwhelmed, oxidative stress can occur. Oxidative stress can lead to the oxidation of lipids, proteins and even DNA in our cells, which can limit the proper functioning of our cells, including those of our immune system.

In such circumstances it may be beneficial to increase our intake of antioxidants to stifle free radicals and restore the natural balance in our cells. Many plants contain antioxidants but not all are created equal so we selected four of the most potent free radical scavenging fruit powders and incorporated them in this blend: Baobab fruit powder from Malawi is high in antioxidant polyphenols and boasts an ORAC (a measure of antioxidant capacity) value of 140,000 umolTE/100g. To put that into perspective, blueberries have an ORAC of around 10,000 umolTE/100g.

Acerola berry, a native to Central America, is one of the highest known sources of vitamin c. At a whopping 17 per cent of their total dry weight, these little guys can provide a big immune boost.

Maqui berries are a favourite of ours at Power Super Foods.

They have one of the highest known ORAC values of any fruit at over 500,000umolTE/100g. Maqui also provides vitamin A and carotenoids: important, immune-boosting nutrients.

Last but not least, we have added a little spice to this blend! Tasmanian Pepperberry is a native Australian shrub whose tiny berries pack a serious antioxidant punch.

They have an amazing piquant flavour and are sustainably wild harvested from pristine Australian forests.

DIGESTION Next up, with its creamy caramel flavour, Power Super Foods Booster Blend Digestion tastes too good to be good for you! But this plant-based blend contains the ultimate combination of insoluble dietary fibre, prebiotic soluble dietary fibres, resistant starch and digestive enzymes to support bowel health and digestion.

It is well known that a healthy gut is the cornerstone of a healthy body. In recent years, scientists have begun to uncover how our gut is intrinsically linked with all the systems in our body – affecting everything from the skin and immune system to cardiovascular health and mental health. We also know that a healthy gut starts with a healthy microbiome – the bacteria that live in our digestive tract.

Many lifestyle factors such as smoking, alcohol, medications, stress and poor sleep can impact our microbiome and either encourage overgrowth of bad bacteria or stifle the growth of good bacteria. Dietary fibre, prebiotics and certain nutrients can encourage growth and support populations of good bacteria.

Carob powder is high in insoluble dietary fibre which acts like a broom, sweeping away waste products and encouraging bowel motility. We have combined carob powder with green banana flour and Peruvian yacon powder: two potent sources of prebiotic fibres.

Green bananas are one of the best, readily available sources of resistant starch – complex carbohydrates that, as the name suggests, resist digestion in the small intestines and instead pass through to the large bowel where it is used as food by good bacteria.

Peruvian yacon powder is a root vegetable which contains as much as 50 per cent fructooligosaccharide – an important prebiotic soluble dietary fibre.

To top-off the mix, we have added digestive-stimulating kiwi powder.

Kiwi fruit contains a protein digesting enzyme called actinidin.

Research has also shown that the consumption of kiwi fruit powder can increase populations of Faecalibacterium prausnitzii (F.prau). F.prau is one of the most abundant microorganisms in a healthy gut, and low numbers are associated with some inflammatory bowel conditions. Due to the sensitivity of F.prau to oxygen it cannot be taken as a probiotic supplement – so what better way to ensure a healthy population than from delicious Power Super Foods Booster Blends Digestion?

RECOVERY Finally we have Power Super Foods Booster Blend Recovery. A potent blend of nitrates, minerals iodine and potassium, antioxidant polyphenols and betaine plus vitamins C, folate and betacarotene.

Beetroot is a potent source of nitrates that break down in your body to nitric oxide – a vasodilator, ensuring delivery of nutrients to your cells. Some studies have looked at the ability of beetroot to increase delivery of oxygen to cells during exercise, thereby improving performance.

Wakame seaweed is an excellent source of iodine which is essential for the normal production of thyroid hormones, which in turn are vital for maintaining a healthy metabolism and energy production. Wakame, as with all seaweeds, contains other trace minerals and anti-inflammatory fucoidins.

Camu camu powder and goji berry powder are both potent superfruits providing antioxidant vitamin C, betacarotene and polyphenols.

This well-rounded formula restores valuable trace minerals and electrolyte balance post exercise, supplying valuable antioxidants to restore cellular balance. It also works to replenish your body with nutrients during busy, active or stressful periods to reduce fatigue.

To finish it all off, we scoured the world to find innovative and 100 per cent recyclable packaging: screwtop canisters that ensure contents are protected and kept fresh.

Power Super Foods Booster Blends can be added to smoothies, breakfast bowls, yoghurt, used in baking or are delicious on their own (diluted in water or milk). Boosting your wellbeing has never been easier or healthier.

Power Super Foods Booster Blends are now available in all good health food stores and online: powersuperfoods.com.au.

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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Your first five Summer can be a tricky time for runners. Unless you’re a morning person and get your training done before sunrise, long runs in the heat with the sun bearing down can be draining. Add holidays, barbecues and social catch ups and the chances of distraction are high. But as Performance Coach Sharon Disney explains, there’s a reason 5km races are so popular in summer – they're short!

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FIT FOR LIFE

If you're new to running and looking to try out your first training program, you can’t go past the 5km. Once you’ve been running for a while and doing longer distances though, it’s easy to be dismissive of these shorter races. The truth is, if you really give it a nudge, a 5km can be every bit as painful as a marathon.

Slow, easy runs will help build strength and endurance in not only the muscles but the connective tissue, tendons and ligaments – do the ground work first to reduce chances of injury.

It’s a different kind of hard – your legs and lungs will burn trying to maintain a fast pace over the distance and it requires a certain kind of mental toughness to push through this discomfort.

On average the first people over the finish line are running 3-4min/km and completing the 5km in around 15-20 minutes. Imagine having to maintain that high level of effort for that amount of time. It’s not easy.

If we think about the way the average person trains these days too, they either go to the gym and do HIIT-style classes where everything is short and sharp with efforts of no more than a few minutes, or there’s the endurance athletes that train for hours at long, slow, steady paces.

Runners with time goals should build their 5km with two speed sessions per week. Focus on 200-600m repeats with short jogging recovery (to build endurance and mental toughness) and with other workouts with complete rest (so you can do every interval at an all-out effort). In addition to speed work you still need longer runs to build and maintain your aerobic fitness.

Try following this guide:You can see with a program like this it’s much easier to stay out of the heat for long sessions as they’ll take no more than 25-35 minutes to complete, leaving weekends for the slightly longer runs where you can get in early. Ensure you stay hydrated by stashing frozen bottles along your route or by wearing a hydration pack or belt.

You can continue training for your running event in summer – just keep it short and sweet.

There is a whole middle ground of intensity that gets completely left out, despite there being some great physical benefits to this training.

DAY

DAY

DAY

DAY

Easy 5km

DAY

MONDAY

DAY

DAY

Approaching your first 5km race needs a training plan just like a marathon. If you're just starting out, go slowly and build a strong foundation over 6-8 weeks before adding faster sessions. Faster running is much harder on the body.

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Rest

200, 400, 600, 400, 200 with 90 seconds Complete rest between

Rest/XT

4-6 x 400m Easy jog between

Easy 5-8km

Long 8-12km

For information on Be An Athlete’s run program – Run Long, Run Strong – contact Sharon: sharon@beanathlete.com.au.

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Our Promise

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