Vitality Magazine Spring 2014

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EtakE FR e n ase e o Ple

Spring

2014

HEIRLOOM TOMATOES GROW YOUR OWN

Michelle Bridges

5 day exercise and meal plan with recipes THE FACT S ON S UG AR

Sublime summer getaways SPRING CLEAN YOUR DIET > SKIN > CAREER > FINANCES

What’s really going on with your skin?

VITALISE BEAUT Y SYSTEM

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Vitality is a seasonal health and happiness magazine dedicated to helping you live your life to the full.

Bursting with fresh ideas on fitness, good food, events and lifestyle activities, Vitality is a wonderful wellness companion.

PLEASE NOTE: This and all offers/competitions throughout the magazine close on 30/11/14.

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The g ood p ud . C puddi hia ng re c ipe s . Page

Doing your dash 16.

r suga n o t 0. ligh ge 3 a P Spot . ion umpt c ons

Spring beauty spe cial.

Page 40.

I often find myself being more aware of spring than any other season. I’m not sure why.

I sometimes wonder if this heightened awareness is because of the positive physical change in the appearance of my surroundings, such as greenery on the trees, flowers in gardens and the warming of the air.

But sometimes also I wonder whether this awareness is because the Australian spring signals that another year is more than half way gone and that it might be time to check my progress towards personal goals that I set at the beginning of the year.

When I set these goals, I break them down into four categories: health and fitness, family and friends, personal legacy, and lastly (and leastly) financial security. This ensures I keep a balanced view of my world and that I make sure my "dash" is the best it can be.

"Dash" you ask? If you’ve never heard this before, can I suggest you take a moment to read Linda Ellis’ poignant poem (right)?

Publisher: Vitality Brands Worldwide Managing Director: James Wright Editor: Bianca Mangion

Perhaps bring it out every spring, as you contemplate your own personal renewal and reflect on your own personal "dash".

Art Direction and Design: Monique Genio and Michelle Elias Contributors, we’d love to hear from you.

Please email info@vitalitybrands.com for more information on contributing to Vitality Magazine.

Stay well.

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.

James Wright

Vitality Brands Worldwide is an Australian owned company dedicated to developing “wellness” products that help people feel healthier and happier, thereby influencing their lives in a positive way.

Managing Director Vitality Brands Worldwide

The Dash

By Linda Ellis I​ read of a man who stood to speak at the funeral of a friend.

He referred to the dates on the tombstone from the beginning…to the end.

He noted that first came the date of birth and spoke the following date with tears, but he said what mattered most of all was the dash between those years.

For that dash represents all the time that they spent alive on earth.

And now only those who loved them know what that little line is worth.

For it matters not, how much we own, the cars…the house…the cash.

What matters is how we live and love and how we spend our dash.

So, think about this long and hard.

Are there things you’d like to change?

For you never know how much time is left that can still be rearranged.

If we could just slow down enough to consider what’s true and real and always try to understand ​the way other people feel.

And be less quick to anger and show appreciation more and love the people in our lives like we’ve never loved before.

If we treat each other with respect and more often wear a smile, remembering that this special dash might only last a little while. ​ o, when your eulogy is being read, S with your life’s actions to rehash… would you be proud of the things they say about how you spent YOUR dash?

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Live your life Embrace the exuberance of spring: a season when new life blooms. When fresh air is scented with floral fragrance and mellow sunshine brightens our being. We feel energised as we emerge from hibernation, ready once more to enjoy life with friends and family. We nurture our health and wellbeing with a new and dedicated vigour – wanting to show the world that we’re refreshed and primed to celebrate. For this is life, and we are truly living it!

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SECTION

Hello, bright new world Become enlightened this season. Here are some fresh ideas for ensuring your spring is as lively and vibrant as it should be.

VITALISE YOURSELF OUTDOOR ACTIVITY

Gather your girlfriends or enjoy a mother-daughter day out at the inaugural Vitality Show in Sydney. Held from October 10-12 at the Royal Hall of Industries in Moore Park, Vitality Show promises a fun, exciting, pamper-filled day out – focused on the latest and most innovative in beauty, health, fashion, fitness, career and lifestyle.

The sun is shining, the forecast is clear. Time to reacquaint yourself with outdoor exercise! Spring the time when it’s easier to really achieve great things from your exercise regime. Why? You’re only months away from summer so you have your eyes firmly on the prize of slimming down for beach season. No more excuses, no more time to waste – get moving!

It’s the perfect opportunity to reinvigorate yourself just in time for spring!

Another reason you’re more likely to succeed in spring is that exercise can be more enjoyable.

Rejoice! You’re no longer confined to the gym because it’s too dark and cold to exercise anywhere else. The warmer, dryer conditions make bike riding, scenic jogging, hiking and swimming more inviting.

Plus, longer daytime hours give you the flexibility to exercise before or after work and family time.

The Vitalise Beauty System consultation shows you the true state of your skin health, and reveals whether your skin care is really working, using multi-point, photographic analysis of your skin.

Learn whether your skin care is really working.

The show will also host the Sydney launch of the Vitalise Beauty System: an intelligent skin care support system that combines personalised, professional service with leading, skin-scanning technology and quality skin care products.

Your consultation is lead by a professional, friendly Beauty Advisor who will scan your face, and prescribe a tailored program of skin care – helping you make informed choices on what’s best for your skin health.

Show visitors can enjoy a complimentary consultation at the Vitalise Beauty System hub, located at stand 175 in the Hordern Pavilion.

For more information on the Vitalise Beauty System, turn to page 40.

For tickets to Vitality Show, visit vitalityshow.com.au.

GET CHRISTMAS ALL WRAPPED UP Christmas is coming. And with it comes the customary craziness. Can this time of year be less stressful and more enjoyable? Yes – if you start now. Save a little money (turn to page 52 for saving tips from a CPA), start buying the gifts from your list and wrap them, too (be sure to label them with gift tags), get household jobs booked in advance, plan your Christmas menus and book your holidays. Then come Christmas, you can actually enjoy the meaningfulness of the season, instead of enduring yet another stress-out.

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SPRING FEATURE

FRESH AIR You’ve spent enough time cooped up and cosy throughout winter – now is the time to get outside and enjoy the fresh air and warm weather. So promise yourself to spend every opportunity you can outside. Go for a morning walk, eat your meals alfresco, jog with the dog in the park after dinner, plan a picnic and hike for the weekend, arrange to play golf or tennis with friends. Not only will getting outside force you to move more, and allow you to breathe fresh air, many health professionals also believe that being outside helps lift our mood. Perhaps it’s all those calming sights: trees, flowers, children playing, animals frolicking and birds gliding through the blue.

Here are some quick tips to entice you to spend more time outdoors this season: MAKE YOUR GARDEN A SANCTUARY: If your backyard is messy and uninviting, you won’t want to spend your time there. Put a little effort into sprucing up your outdoor living area by clearing the mess, cleaning your decking and any outdoor furniture, and manicuring the garden. Now that the space feels a little more homely, make an effort to use it more: outdoor dining and entertaining, family games of backyard footy or cricket, or solo time reading a book or gardening – treat your garden as a true part of your living space.

PLAN IT: Make plans to visit new, outdoor destinations on the weekend. Take your family to the zoo, picnic with your parents, go cycling along a new trail, discover an innercity garden, bushwalk with your partner. Whatever your adventure, be sure to do a little planning, so that when the weekend arrives, you are ready to go.

TEAM UP: Take turns with your family members or social groups to plan outdoor activities. Many people like to catch up over dinner or coffee, but challenge the status quo and see if you can each devise something fun and fresh-airbased. Teaming up can also be beneficial at work. Form a walking group and promise yourselves that you will all take walks together at lunchtime.

LOVE WHERE YOU LIVE Have you ever tried being a tourist in your own town?

It might sound strange, but it’s all about appreciating the simple, exciting, beautiful things right within your own environment.

Camera in hand, spend the day wandering around the city – stopping to admire the impressive buildings, verdant gardens, foot-stopping bridges and historical landmarks. Or go a little more offbeat and re-unite yourself with the more urban, cultural, quirky aspects of your city – the cool cafes, street performers, art installations, stores and city dwellers.

You don’t necessarily need to live in the city; towns and suburbs boast many gems that often get overlooked by familiar eyes.

MAKE ME OVER

Photograph whatever interests you, provokes a reaction, or simply captures your attention. When you review your photos, you may realise just how much you love where you live.

With the party season upon us, now is the time to take a good peep in the mirror and give your look refresh. Try this: •C olour speaks volumes from head to toe: does your hair colour need lightening? Have regrowth or split ends taken over? A fresh colour and cut can help you announce to the world that you’re refreshed and ready for summer.

• Spring is also the time to transition your make up from darker reds and browns to lighter pinks and corals – depending on what suits your skin tone. It also calls for fuss-free make up options. Cancer Council SPF 30 BB Crème is a light, 3-in-1 product that nourishes, corrects and protects from UV damage. The perfect partner is Cancer Council SPF 30 Lipstick – available in beautiful spring shades like Cherry Blossom, Coral and Soft Pink. These lipsticks impart rich colour, lip nourishment, and UV protection.

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The latest in spring health,

happiness and

Nutrient spotlight Is seafood a cuisine that’s close to your heart? Well, it should be.

Those who regularly dine on certain fish and seafood are likely to be getting a good intake of Omega 3 oils. These “good oils” are polyunsaturated, which means, when eaten as part of a balanced diet, they help to reduce your risk of heart disease.

The Heart Foundation has conducted extensive scientific research that shows adequate consumption of Omega 3 polyunsaturated fats has many benefits to cardiovascular health.

Omega 3 is derived mainly from oily fish such as Atlantic and Australian salmon, blue-eye trevalla, blue mackerel, gem fish, sardines and some types of canned tuna. It is also found in good amounts in barramundi, flathead, bream, scallops, squid and mussels.

The Heart Foundation advises you should also include plant-based sources of Omega 3 in your daily diet. Good sources include soy and linseed, canola oil and walnuts.

It is recommended that adults consume 500 milligrams of Omega 3 from marine sources each day. This can be achieved by eating 2-3 150g serves of Omega 3-rich fish a week, and taking fish oil supplements and foods and beverages with added Omega 3.

Hazeln ut chocol ate deligh t

Ing redients:

ved) - 2 cups dry roasted hazelnuts (skins remo - 1 cup raw cashews - 3 tablespoons melted coconut oil

- 4 tablespoons of raw cacao powder (or unsweetened cocoa powder)

- 2- 3 drops of liquid stevia to taste (or your preferred natural sweetener)

E P I C E R

Steps:

my consistency. ess for 2-3 minutes, until you get a crea 1 . Place nuts in food processor and proc about two minutes. ingredients until they are well combined – 2. Add cacao powder and stevia, process at a time, processing af ter each addition.

3. Add melted coconut oil one tablespoon in a mason consistency, scoop out the mixt ure and store 4. Once you’ve achieved a crea my, buttery

IPE C E R

jar in the fridge.

Health Fact:

ins and minerals ssium, calcium and mag nesium. These vitam Hazelnuts are a source of vitamin E, pota hy snacks that as good skin, hair and nails. Unlike less healt can help provide many healt h bene fits such nutrients. hazelnuts can provide a good supply of contain refined sugars and "empty calories",

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nut ritionist and personal trainer.

From the Kitchen of: Hayley Cavicchiolo,

IN SEASON

Seasonal star: Lemon Bright yellow and zinging with distinctive flavour, nothing says spring freshness like lemons. We love the versatility of lemon, and its place in many healthy eating swaps, like lemon water instead of soft drink, or lemon and olive oil on salad and veggies, instead of pre-packaged dressings and sauces.

Nutrition Lemon provides good amounts of vitamin C and fibre, whilst being relatively low in calories. This zesty fruit contains around 8 per cent citric acid – which assists in digestion and accounts for lemon’s sour taste.

Selection A quality lemon has a bright, vivid yellow skin and should feel slightly heavy for its size. It should have a fresh, citrus scent, which becomes stronger when you lightly run your finger over it.

Try them Lemon is a wonderfully versatile culinary asset. It provides a bright spark of acidity to cut the richness of seafood, chicken, fish, lamb and pasta dishes. And it’s not just an afterthought when cooking: • Try cutting thick lemon wedges and place them – skin on – with veggies and chicken breasts in a baking tray. Drizzle with olive oil, salt, pepper and herbs and roast for a quick, tasty, one-pan dinner.

• Lemon can also add interest to homemade meatballs or hamburgers – using the juice and the finely grated lemon rind in the mix.

• Drizzle lemon over salty cheeses like haloumi, saganaki and feta, on grilled meats and sausages, and use it as a marinade or dressing.

• Lemon is also brilliant when paired with sweet flavours, making it the hero of many family favourites – everything from lemon meringue pie to lemon and poppy seed cake, lemon curd to lemon pancakes.

Try this: Take a walk Studies have indicated that taking a 15-minute walk after dinner can curb the usual spike in blood sugar levels that comes after eating.

Try this: Fresh faced Perhaps your skin has been looking a little dull, dry or blemished over the winter months? Get set for spring and book yourself in for a professional facial to get your visage back to beautiful.

Try this: Smooth it Calm your skin and get it set to glow, with a rich body moisturiser. We love derma e Vitamin E Moisturising Crème.

Not only does it soften and smooth your skin, it also has a delicious, fresh spring scent. Buy online: dermae.com.au.

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IN SEASON

To do list: 10 ways to have a happier life What do you want most in life? Most people would

6. Make a clear plan

answer, “I just want to be happy”. Sounds simple,

Know where you’re heading and how to get there. Big tasks are nothing more that a whole series of small steps brought together.

What is your next step (or half-step)?

but what does happiness look like? And is the life you lead now bringing you closer to happiness?

Psychologist Fiona Robards provides some clues to help you along your happiness journey.

One way to think about happiness is to pinpoint those things that enhance your wellbeing and quality of life. Take time to appreciate what is already working well. Name at least one thing you are grateful for each day – and look for ways to make each day special. Happiness often comes from appreciating your glass half-full. Now what are the small steps that you can take to fill your cup even further?

It’s about living a full and flourishing life.

1. Visualise a brighter future What would a brighter future look like? How will it make a difference in your life? It’s never too late to make small changes towards a happier and brighter future.

7. Do less Learn to say no and begin doing less of what you don’t want to do. Learning to delegate tasks (at home and at work) can also help here.

8. Develop happiness-making routines Conversely, do more of what you want to do. One of the best ways to cut down on bad habits is to build in positive and healthy habits instead. For example, spend a night doing a fun project instead of watching TV. Ask yourself: what can you do in the next week to bring about extra happiness?

9. Team up If being part of a team helps sustain your energy, find a group or invite others to join you in a fun and meaningful activity.

10. Keep sight of the big picture Take a step back and look at the big picture. Stay focused on what’s most important. If there was one thing that would make the biggest impact on your overall happiness, what would it be?

Should you be more focused on this? As you walk along your path of possibilities towards a balanced and happy life, take a moment to consider: what (really) makes you happy?

2. Decide what you like in your life How is your preferred future already part of your life? Consider what you already appreciate about your life – it might be some small things that you do each day like what you eat for breakfast, or it might be a large part of your week, like appreciating your colleagues at work.

3. Find balance It’s important to balance all aspects of your life. How much energy and attention do you pay to each of the areas?

Have you got the balance right?

4. Get support You don’t have to tough it out alone.

Who encourages you to be at your best?

Spend more time with these people.

5. Learn from the past Keep doing what works and try something different when it doesn’t.

Learn from past mistakes!

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Fiona Robards is a psychologist and author of new book What Makes You Happy? Follow Fiona (Happiness Gal) on Twitter @whatmakesuhappy.

Find out more about the book at: whatmakesuhappy.com.au.

Happiness is cooking with better-for-you chocolate...

Well Naturally Sugar Free Dark Chocolate Melts are simple to use for cakes, ganache, chocolate mousse, cheesecake and many other desserts.

Well Naturally Melts are available in independent supermarkets and health food stores nationwide.

For more information and better-for-you snacks, visit wellnaturally.com.au For the latest health, food and fitness tips, visit Well.Naturally.products

Melt my heart Can delicious, homemade, chocolate treats actually be better for you? Now you can now have your chocolate cake and eat it too, thanks to Well Naturally Dark Chocolate Melts. Made from 70 per cent cocoa and sweetened naturally with stevia, not sugar, Well Naturally Melts help you create your favourite chocolate desserts and cakes without the excess sugar. Cookbook author Tanya Bartolini shares her favourite Melts recipes here.

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HEALTHY KITCHEN

CHOCOLATE COOKIES

CHOCOLATE COATED FRUIT

A childhood classic, these choc-chip cookies are the perfect balance of chew and crunch, with a nutty sweetness that will attract more hands to the cookie jar.

The glorious combination of chocolate and strawberries is one of life’s simple pleasures. If you’re planning a party, chocolate coated fruit is quick to prepare and even quicker for your grateful guests to devour.

Serves 15

Serves 10

Ingredients 3 large ripe bananas, mashed 1 tsp vanilla extract 60g coconut oil 120g rolled oats 60g almond meal 1 tsp baking powder ½ tsp ground cinnamon ½ tsp salt 100g flaked almonds 20g natural popcorn, popped 150g Well Naturally Sugar Free Dark Chocolate Melts Method Preheat a fan forced oven to 180°C and line a baking tray with baking paper.

In a large bowl combine the wet ingredients.

In a second bowl combine all of the dry ingredients except for the Chocolate Melts, almond flakes and popcorn.

Transfer the dry ingredients and combine with the wet ingredients, ensuring you combine well with a wooden spoon.

Toss in the chocolate pieces and almond flakes and stir well to combine.

Roll about a tablespoon of the mixture in your hands to create a small ball, place onto the lined baking tray and continue until you have rolled all of the mixture.

Allow enough space between the balls for expansion when baked.

Transfer to the preheated oven and cook for 14 minutes.

The cookies will be a light brown colour on top and a darker colour on the bottom.

Ingredients 250g Well Naturally Sugar Free Dark Chocolate Melts Fresh strawberries and/or: Freeze dried raspberries Pineapple, cut into bite sized pieces Nuts or coconut (optional) Method Fill a saucepan with water to 1⁄ 3 full.

Place the saucepan over medium heat and bring to a simmer, not a boil.

Take a glass bowl and rest it over the saucepan, ensuring that the bowl does not touch the water. You have now created a double boiler.

Place 2 ⁄ 3 of the chocolate into the glass bowl and reserve 1 ⁄ 3 for later use.

With a wooden spoon, gently stir the chocolate as it melts.

Place a cooking thermometer into the chocolate and melt chocolate to 45°C.

Remove the bowl from the heat and place on a bench top.

Add the remaining 1⁄ 3 of the chocolate to the melted chocolate mixture and stir constantly with your wooden spoon until the chocolate’s temperature comes down to 32°C and the chocolate has melted. You should have glossy, melted chocolate ready for decorating.

Line a baking tray with baking paper and pour the chocolate mixture onto the paper.

Dip a piece of fruit into the chocolate, allowing the chocolate to coat half of the piece. Remove from chocolate, allowing any excess to drip back into the bowl and then dip into the nuts or coconut. Place the fruit pieces on the tray lined with baking paper. Repeat this process until you have used all of the fruit pieces.

Place chocolate-dipped fruit in the fridge for 20 minutes or until the chocolate has set.

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HEALTHY KITCHEN

CHOCOLATE CAKE

CHOCOLATE MOUSSE

Nothing pleases more than a homemade chocolate cake.

Perfect for decorating with birthday candles, or to serve friends visiting for afternoon tea, this rich, melt-in-the-mouth cake is topped with a luscious layer of silky chocolate ganache.

Smooth and gratifying, this sugar free chocolate mousse will have you feeling all light and fluffy. It's the ideal pick-me-up for one, or as a bubbly conclusion to a sophisticated dinner party. Decorate with beautiful berries for a sprinkling of freshness.

Serves 6

Serves 2

Ingredients ½ cup low fat milk ½ cup butter, melted 3 cups almond meal ½ cup cocoa powder 2 tsp baking powder 5 tbsp Natvia 1 tsp instant coffee powder, dissolved in a little hot water 4 eggs, beaten 200g Well Naturally Sugar Free Dark Chocolate Melts 200ml low fat cream Method Preheat oven to 150°C and grease a loaf tin or round tin.

In a large bowl, combine all of the dry ingredients, except for the Chocolate Melts.

In another large bowl combine all of the wet ingredients, except for the cream.

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Transfer the wet ingredients into the bowl with the dry ingredients and using a fork, mix well to ensure there are no lumps.

Pour the cake batter into the prepared tin and transfer to the oven.

Bake for 40 minutes.

Once cooked, remove from oven and allow to cool in the tin. Once cooled, remove from the tin and decorate with the ganache.

To make the ganache, combine the cream and Chocolate Melts in a double boiler over a low heat and constantly stir the mixture until the chocolate has melted.

Transfer to the fridge and allow to cool. Once cooled, whisk the mixture until thick and fluffy, and use to decorate the cake.

Ingredients 200g of Sugar Free Dark Chocolate Melts 2 cans coconut milk (chilled for a few hours in the fridge) 1 teaspoon vanilla extract 1 drop liquid stevia (optional) Fresh berries, coconut flakes and grated chocolate (extra) Method Place Chocolate Melts in a microwave container and microwave for periods of 30 seconds until it is melted (be careful not to overdo it, so remove the chocolate when it's mostly melted and stir to melt the rest).

Open the cans of coconut milk and scoop out the cream from the top (this should have separated in the fridge), leaving the liquid aside.

With an electric whisk, beat the coconut cream for 2-3 minutes until it thickens to the same consistency of regular whipped cream.

Add the vanilla and optional stevia, followed by the melted chocolate and whisk together by hand until thoroughly combined.

Spoon into glasses or small ramekins and place in the fridge to set.

Sprinkle with flaked coconut, berries and grated Well Naturally Sugar Free Dark Chocolate to serve.

HEALTHY KITCHEN

CHOCOLATE BROWNIES

ROCKY ROAD

Treat the children to a rewarding after school snack.

These beautiful brownies can be whipped up within minutes.

Just be sure to save a few for yourself, too.

Take a trip back to childhood with the frivolous fun of rocky road.

Cute and festive, this merry-go-round of marshmallow, nuts and fruits is encased in smooth, rich, dark chocolate. Rocky road is just as suitable for a child’s birthday party, as it is for high tea.

Serves 6 Ingredients 12 dates, pitted ¼ cup cocoa powder, plus extra for dusting 1 cup almonds 1 cup macadamia nuts 1 tsp vanilla extract 45g Well Naturally Sugar Free Dark Chocolate Melts Punnet of raspberries

Method Using a high powered food processor, combine all of the ingredients except for the raspberries. Blitz until you are left with a thick paste.

Transfer the mixture to a small baking tray lined with baking paper. Spread the mixture out evenly to ensure that the top of the brownie is nice and smooth and it is evenly spread across the tray.

Place in the fridge and allow to set for 20-30 minutes.

Remove from fridge just prior to serving and dust with cocoa powder. Serve with 3 or 4 berries per brownie.

Serves 10 Ingredients 200g Well Naturally Sugar Free Dark Chocolate Melts 45g sugar free marshmallows, roughly chopped 50g dried cranberries 50g macadamia nuts, roughly chopped Method Combine all of the ingredients except for the chocolate in a large bowl.

Place 2 ⁄ 3 of the Chocolate Melts in a double boiler and whilst stirring, constantly melt the chocolate. Using a food thermometer, melt the chocolate to a temperature of 45°C.

Remove the bowl from the double boiler and place on a work surface. Add the remaining 1⁄ 3 of the chocolate melts and stir constantly but slowly to ensure no air bubbles.

Stir the chocolate until it reaches a temperature of 33°C. Pour the chocolate over the other ingredients and combine well.

Transfer the mixture to a small baking tray lined with baking paper.

Place in the fridge to set for 20 minutes.

Tanya Bartolini is a mother, business owner and author of cookbook Blending the Cultures.

Tanya knew she loved to cook, but it wasn't until she left her corporate job that she realised she needed to fire-up her passion. She released Blending the Cultures, as well as her business and food blog The Kitchen Bench. Tanya loves cooking with simplicity for her family, using quality produce. thekitchenbench.com.au

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Chia pudding six ways

Move over, smoothies – these sweet treats are the perfect, healthy pick-me-up when you’re looking for a guilt-free indulgence. Nutritionist Hayley Cavicchiolo shares her favourite chia pudding recipes here.

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HEALTHY KITCHEN

The humble chia seed Chia offers a rich source of protein and

essential amino acids. It can also help the body to remain hydrated for longer, and help retain electrolytes in body fluids, which assists in cell function. Chia contains significant levels of omega 3 (of plant origin) and fibre.

Good to know:

TROPICAL TANGO Ingredients 1 frozen banana 2-3 slices frozen mango Pulp from 1 passionfruit 1 tbsp desiccated coconut 1-2 tsp psyllium husk 3 tbsp chia seeds Ground or fresh ginger to taste 1 cup coconut milk

1 tablespoon of chia contains approximately: 4g of fibre and 2g of protein.

PEANUT BUTTER CUP

What to do: With each recipe, simply place all

ingredients in a blender, and whiz until combined. Scoop the mixture into jars

Ingredients ½ frozen banana 1 tbsp of natural peanut butter (or your favourite nut butter/tahini) 1 Well Naturally High Protein Mini Bar, Double Choc – cut into small pieces 3 tbsp chia seeds 1 tbsp psyllium husk 1 cup coconut or almond milk

and chill in the fridge for 3-4 hours, until set. Each recipe makes two puddings.

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HEALTHY KITCHEN

TUMMY FLATTENER

STRAWBERRY SHORTCAKE

Ingredients ½ frozen banana 3-4 plump prunes, pitted 3 tbsp chia seeds 1 tbsp psyllium husk 1 cup coconut milk Ginger and/or cinnamon to taste 1 scoop vanilla or chocolate protein powder

Ingredients ¾ cup strawberries 1 Well Naturally High Protein Mini Bar, French Vanilla – cut into small pieces 3 heaped tbsp chia seeds 1 tbsp each of psyllium husk, cashew nut butter and desiccated coconut 1 cup coconut milk 1 tsp of Natvia stevia sweetener – optional

CHOC-BERRY Ingredients ½ frozen banana ½ cup frozen or fresh strawberries/raspberries 3 tbsp chia seeds 1 Well Naturally High Protein Mini Bar, Double Choc – cut into small pieces 1 cup coconut or almond milk 1 drop liquid stevia

BANANA-BERRY Ingredients 1 frozen banana 1 cup coconut milk 3 tbsp chia seeds 1 tbsp psyllium husk ½ cup frozen berries 1 Well Naturally High Protein Mini Bar French Vanilla – cut into small pieces Cinnamon to taste 18

Hayley Cavicchiolo is a qualified nutritionist and personal trainer with a passion for delicious, nutritious food. She regularly experiments to create tasty meals and treats for clients, family and friends. Hayley loves gluten and sugar free cooking, travel, the beach, and exploring farmers' markets on weekends.

HEALTHY KITCHEN

My Petite Kitchen Delectable, easy recipes free of grain, sugar, additives and preservatives, for simple, clean eating.

19

HEALTHY KITCHEN

SWEET POTATO, CARROT AND CASHEW SOUP

LAMB WITH MINT AND APPLE CIDER SAUCE

Golden and slightly sweet, this richly textured soup is very simple to prepare. The cashews lend creaminess, and the garlic adds a lovely kick.

Sometimes you just crave a juicy, beautifully cooked steak. If you haven’t tried lamb steaks before, give them a go. When cooked well, they are very rich and tender – and sublime topped with this simple mint, honey and apple cider vinegar sauce.

Serves 4 Ingredients 3 large, orange sweet potatoes, peeled and roughly chopped 3 large carrots, roughly chopped 1.5–2 litres (52–70 fl oz/ 6–8 cups) vegetable stock or chicken stock 2 garlic cloves, peeled 2 handfuls of toasted cashew nuts Sour cream, crème fraîche or plain yoghurt, to serve Extra virgin olive oil, for drizzling (optional)

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Method Put the sweet potato and carrot in a stockpot or large saucepan and cover with the stock. Bring to a gentle boil, then reduce the heat and simmer for 30 minutes, or until the vegetables are tender and the liquid has reduced slightly.

Leave to cool for 5 minutes, then transfer to a blender, one ladleful at a time. Add the garlic and most of the cashews, reserving some nuts to garnish the soup. Blend until smooth, then season to taste with sea salt and freshly ground black pepper.

Gently reheat the soup and ladle into bowls. Top with a dollop of sour cream, crème fraîche or yoghurt and the reserved cashews.

Serve with an extra sprinkling of black pepper, and a drizzle of olive oil if desired.

Serves 2 Ingredients 2 large organic lamb leg steaks, each weighing about 300g (10½ oz) and about 2cm (¾ inch) thick, at room temperature 2-3 tbsp olive oil Mint and apple cider sauce 60ml (2 fl oz/¼ cup) apple cider vinegar 2 tbsp honey, or maple or agave syrup 1 large handful of mint leaves

Method Sprinkle the steaks with a good pinch of sea salt and freshly ground black pepper, then rub on both sides with the olive oil. Set aside.

To make the sauce, put the vinegar and honey in a small saucepan over low heat and bring to a gentle boil. Remove from the heat, then add the mint and a pinch of sea salt and freshly ground black pepper. Stir well, then cover with a lid — this helps the flavours to really mix together.

Heat a chargrill pan or frying pan over high heat. Cook the lamb for 3 minutes on each side for medium–rare. Leave to rest for 5 minutes.

Carve the lamb and serve drizzled with the sauce.

HEALTHY KITCHEN

GARLIC AND LEMON PEAS SMASHED WITH AVOCADO Zingy, light and crunchy, this zesty salad has a creamy texture from the avocado, and a lovely garlic hum. Splendid on its own as a light lunch, it also complements most types of meat or fish.

Serves 2 Ingredients 2 tbsp ghee, butter or olive oil 4 garlic cloves, finely chopped 1 brown onion, thinly sliced 420g (15 oz/3 cups) frozen or shelled fresh peas Zest and juice of 1 lemon 1 handful of flat-leaf (Italian) parsley, chopped Flesh of 1 avocado, roughly chopped 40g (1½ oz/¼ cup) pepitas (pumpkin seeds) Extra virgin olive oil, to serve

Method Melt the ghee in a large saucepan over medium heat, until sizzling.

Add the garlic, onion and peas and cook, stirring regularly, for a couple of minutes, until the garlic and onion start to soften and brown.

Add the lemon zest and juice, parsley, avocado, pepitas and a large pinch of sea salt and freshly ground black pepper.

Using a fork or potato masher, roughly mash together until well combined. Drizzle with a good glug of olive oil and serve.

MEATBALLS WITH CREAMY CAULIFLOWER MASH To make this simple dinner an absolute winner, be sure to buy very good-quality sausages for the quick and easy meatballs.

Serves 4 Ingredients 1 cauliflower, broken into florets 8 organic, gluten-free beef, lamb or pork sausages 4 tbsp ghee, butter or olive oil 2-3 garlic cloves, crushed 1¼–1½ heaped tablespoons Dijon mustard ½ tsp ground nutmeg 1 handful of grated Parmesan cheese (optional) A dash of thin (pouring) cream (optional) 1 small handful of roughly chopped flat-leaf (Italian) parsley Extra virgin olive oil, for drizzling Method Put the cauliflower in a large saucepan and cover with water. Bring to the boil, then reduce the heat and simmer for 10-12 minutes, until very tender.

While the cauliflower is cooking, snip the sausages apart, then squeeze the meat out of the skins, into smaller portions. Using your hands, roll them into evenly sized balls; you should get about four meatballs from each sausage.

Melt 2 tablespoons of the ghee in a large frying pan over medium heat. Add the meatballs and cook, turning every so often, for 4-5 minutes, or until golden brown and cooked through.

Keep warm.

Strain the cauliflower, then return to the saucepan with the remaining ghee, along with the garlic, mustard, nutmeg, and the Parmesan and cream, if using. Season generously with sea salt and freshly ground black pepper, then mash well using a potato masher.

To serve, divide the mash among four plates, then top with the meatballs, a sprinkling of parsley, and a drizzle of olive oil.

21

HEALTHY KITCHEN

BALSAMIC STRAWBERRIES WITH PINE NUTS AND CASHEW CREAM This simple but stunningly beautiful dessert will blow you away, with the acidic note from the balsamic vinegar melting into the delectable sweetness of the honey and fruit.

Slowly braising the zucchini in its own liquid and a glug of extra virgin olive oil gives an amazing melt-in-your-mouth texture.

Adding lots of basil and a bit of lemon juice right at the end brings a bright burst of freshness. This dish is delicious with fish, quinoa or rice.

Serves 4

Serves 3-4 (as a side)

Ingredients 40g (1½ oz/¼ cup) pine nuts 450g (1 lb/3 cups) strawberries, hulled 80ml (2½ fl oz/1⁄3 cup) good quality balsamic vinegar 3 tbsp honey, or maple or agave syrup Cashew cream 235g (8½ oz/1½ cups) raw cashew nuts, soaked in water overnight 2 tbsp honey, or agave or maple syrup Juice of ½ lemon Method Preheat the oven to 180°C (350°F/Gas 4). To make the cashew cream, drain the soaked cashews, then rinse well. Place in a food processor with the honey, lemon juice and 125ml (4 fl oz/½ cup) water. Blend until smooth, thick and creamy, adding a little more water if

22

SLOW-COOKED ZUCCHINI WITH BASIL AND LEMON

needed to achieve the perfect consistency. (The cashew cream will keep in the fridge for a day or two, but is best made on the day of serving.)

Toast the pine nuts in a dry frying pan over medium heat for 2-3 minutes, until fragrant, tossing regularly so they don’t burn. Transfer to a bowl and set aside to cool.

In another bowl, toss the strawberries with the vinegar and honey.

Transfer the strawberry mixture to a baking dish and bake for 15 minutes.

Turn the strawberries with a wooden spoon, then bake for a further 15 minutes, or until the strawberries are soft and juicy.

Remove from the oven and leave to cool for 5 minutes or so.

Divide the strawberries among bowls. Sprinkle with the pine nuts, spoon dollops of the cashew cream on top and serve.

Ingredients extra virgin olive oil, for pan-frying 6 zucchini (courgettes), sliced into rounds juice of 1 lemon 2–3 large handfuls of basil leaves, roughly chopped

Method Add enough olive oil to a medium-sized cast-iron saucepan or large heavybased frying pan to cover the bottom of the pan. Warm the oil over medium heat.

Add the zucchini and stir to coat in the oil. Cover the pan, then reduce the heat to very low. Cook for 20–25 minutes, stirring every few minutes, until the zucchini softens.

Remove from the heat and add the lemon juice, basil and a good pinch of sea salt and freshly ground black pepper.

Stir until combined, then serve.

Recipes and images from My Petite Kitchen Cookbook by Eleanor Ozich, published by Murdoch Books, RRP $39.99.

Spring into life With Michelle Bridges Spring is characterised by transformations, and breathing new life into our every day. This means rejuvenating your health and fitness in time for summer, opening your mind to new goals and possibilities, and taking on new challenges with energy and vigour.

This spring, take a leaf out of Michelle Bridges 12 Week Body Transformation. Pick up the slack and get your bikini body back in time for your beach vacation with these exercises and recipes.

PTO

23

FIT FOR LIFE

MONDAY TO FRIDAY MEAL PLANNER

Being consistent is key!

Variety and good taste

Mish is all about doing

is the key to maintaining

exercise every day (at

a healthy eating plan.

least six days a week)

Mish shares her

so make sure you

delicious, nutritious

stay committed.

â–˛

EXERCISE: EVERYDAY, ANYWHERE

five-day meal plan here.

1

One minute on each exercise, repeat three times, with one minute rest in between exercises.

4. Burpees

5. Lunges – walking

To make these easier, place your hands on a bench instead of the ground. The higher the bench, the easier it will be.

To make these easier, do them on the spot without walking. Use a small weight.

1. 50m sprint Rest for as long as the sprint took to complete, then go again until time is up.

5 4

5

4

2. Mac pushups Make these easier by doing them from knees instead of toes or with your hands up against a wall.

2

6. Bicycle crunch Focus on your breathing with this exercise, steady breathing and steady controlled movements.

4

2

6

4

3. Hip raises Make these harder by using one leg or putting your feet on a bench.

3

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4

6

FIT FOR LIFE

MONDAY BREAKFAST

MONDAY LUNCH

APRICOT MILLET CEREAL

CHICKEN RICE PAPER ROLLS

This cereal can be made ahead up to the end of step two, then all that is required is a quick zap in the microwave whilst completing step three (or you can have it cold). The fruit adds plenty of sweetness, while the linseed and millet makes it high in fibre.

These need to be prepared ahead of time if you intend to take them to work with you, but they are totally worth the effort.

They taste amazing and are packed full of veggies.

Serves 2 | Prep T 20 min | Cook T 10 min | 307 Cal per serve

Ingredients ¼ cup millet (60g) ½ tsp ground cinnamon (1g) 2 cardamon pods (10g), bruised 2 tbsp dried apricot (30g), chopped 1 tbsp dried pears (10g), chopped 1 red apple (166g) 2 tsp linseed (10g) ¾ cup low fat milk (185g) 2 tsp unsalted pistachio kernels (10g), chopped 2 tsp maple syrup (10g)

Method 1. Place the millet in a medium pan. Stir over a medium heat for 3-5 minutes or until the seeds brown a little and smell nutty.

2. Add 1 cup (250 ml) water, the cinnamon, cardamom pods, apricot and pear. Bring to the boil. Reduce the heat to low, cover and simmer for 10-15 minutes or until all the liquid is absorbed and the millet is puffed and tender. Remove from heat. Cool slightly.

Remove the cardamom pods.

3. Meanwhile, grate the apple. Add the apple, linseeds and milk to the millet mixture.

Roughly stir through with a fork. Spoon into serving bowls sprinkle with the chopped pistachios and drizzle with the maple syrup.

Mish Tips ✔ You could use any kind of dried fruit in this recipe. Dates and cranberries would be delicious. ✔ Almond milk could replace the low fat milk for a delicious alternative.

Serves 2 | Prep T 20 min | 388 Cal per serve

MONDAY DINNER

STICKY BBQ BEEF WITH SHREDDED SLAW Very quick, easy and yummy. The whole family will love this one.

Serves 2 | Prep T 15 min | Cook T 10 min | 362 Cal per serve

Ingredients Ingredients 8 sheets rice paper (120g) 8 leaves lettuce (80g), halved 160g cooked lean chicken breast, shredded 2 carrots (121g), grated 2 Lebanese cucumber (194g), cut into matchsticks 1 red capsicum (92g), cut into thin strips ¼ cup mint leaves (10g) 80g avocado 1 tbsp lime juice (20g) 1 tbsp reduced salt soy sauce (20g) 2 tsp brown sugar (10g)

2 tbsp passata (tomato pasta sauce) (40g) 1 tsp honey (5g) 2 tsp reduced salt soy sauce (10g) 1 clove garlic (3g), crushed 1 tsp ground paprika (2g) 2 x 190g steaks lean beef fillets (380g) 1 tsp olive oil (5g) 120g red cabbage, finely shredded 120g snow peas, trimmed and shredded 2 shallot (6g), trimmed and shredded ¼ cup flat leaf parsley (10g) 1 tbsp buttermilk (20g) 2 tsp lemon juice (10g)

Method

Method

1. Working with 1 rice paper sheet at a time, dip into a wide, shallow bowl of warm water until just soft. Let excess water drain off, and place flat on a chopping board.

2. Place a lettuce leaf in the centre and top with one-eighth of the chicken, carrot, cucumber, capsicum, avocado and mint.

3. Fold in sides and roll up to enclose. Repeat with remaining ingredients.

4. Combine lime juice, soy sauce and brown sugar. Serve with the rolls for dipping.

Mish Tip ✔ You could replace the chicken with canned tuna or salmon, cooked prawns, or thinly sliced tofu. Adjust the calories accordingly.

1. Place passata, honey, soy sauce, garlic and paprika in a shallow glass or ceramic dish. Add steaks and turn to coat. Cover and refrigerate for at least 30 minutes.

2. Preheat a chargrill pan over high heat.

Drain steaks of excess marinade and spray both sides with oil. Cook for 2-3 minutes each side for medium or until cooked to your liking. Transfer to a plate, cover loosely with foil and rest for 3 minutes.

3. Meanwhile, place cabbage, snow peas, shallots and parsley in a medium bowl. Add buttermilk and lemon juice, toss to combine.

Serve steaks with slaw.

Mish Tip ✔ Tomato passata is a tomato puree available in jars in the pasta sauce section of the supermarket.

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FIT FOR LIFE

TUESDAY BREAKFAST

POACHED EGGS WITH ASPARAGUS AND FETA

TUESDAY LUNCH

LENTIL, KALE AND CAPSICUM SALAD

TUESDAY DINNER

WASABI AND SOY MARINATED SALMON WITH NOODLES

This is a perfectly balanced breakfast.

Kale has become the nutritious darling for 2014, so we have incorporated it into this salad with lentils for a massive, healthy kick.

Serves 2 | Prep T 15 min | Cook T 15 min | 289 Cal per serve

Serves 2 | Prep T 10 min | 389 Cal per serve

This one ticks all the boxes: it has salmon for omega 3's, soba noodles for beautiful bite, veggies for lots of nutrients, and a great taste.

Ingredients

Ingredients

Serves 2 | Prep T 10 min | Cook T 10 min | 433 Cal per serve

160g asparagus, trimmed 1 tsp white vinegar (5g) 2 cage free eggs (118g) 2 slices wholegrain bread (80g) 80g low fat feta 1 tbsp chives (3g), chopped

Method 1. Bring a large saucepan of water to the boil over medium-high heat. Add the asparagus and cook for 2 minutes or until bright green and tender. Use tongs to transfer to a plate.

Cover to keep warm.

2. Stir in the vinegar. Crack 1 egg into a small bowl. Pour the egg into the boiling water, wait for a minute then swirl. Cook for 2-3 minutes or just until the white has set for a soft yolk. Use a slotted spoon to transfer to a plate. Cover to keep warm. Repeat with the remaining egg.

3. Toast the bread.

4. Place the toast onto serving plates. Top with the asparagus and egg. Crumble over the feta and sprinkle with the chives. Season with freshly ground pepper.

Mish Tip ✔ White vinegar helps to set the egg white when poaching eggs.

400g sweet potato, peeled and chopped 1 x 400g cans lentils (240g), drained and rinsed 75g kale 1 red capsicum (92g), thinly sliced 1 shallot (3g), chopped 1 tbsp balsamic vinegar (20g) 1 tsp olive oil (5g) 1 tsp Dijon mustard (5g) 20g Parmesan cheese, shaved 2 slices wholegrain bread (80g)

Method 1. Place the sweet potato in a medium microwave-safe dish. Add 60ml (¼ cup) water. Cover with two layers of plastic wrap and cook on high for 4 minutes or until tender. Drain well. Transfer to a large bowl and set aside to cool for 5 minutes.

2. Place the sweet potato, lentils, kale, capsicum, and shallot in a medium bowl.

Toss to combine.

3. Whisk the vinegar, oil, mustard and freshly ground black pepper in a small bowl.

4. Add the dressing to the salad and toss to combine. Divide between serving bowls.

Scatter with Parmesan shavings and serve with the bread.

Ingredients 1 x 2cm pieces ginger (10g), finely grated 1 ½ teaspoons wasabi paste (7g) 2 tbsp reduced salt soy sauce (40g) 2 tbsp mirin (sweetened rice wine) (40g) 2 x 100g fillets salmon fillet, raw (200g) 80g uncooked soba noodles ½ red capsicum (46g), cut into thin strips 2 shallot (6g), thinly sliced diagonally 1g olive oil spray

Method 1. Combine ginger, 1 teaspoon wasabi paste, 1 tablespoon soy sauce and 1 tablespoon mirin in a shallow dish. Add salmon and turn to coat. Cover and place in fridge to marinate for 30 minutes.

2. Meanwhile, cook noodles in a medium saucepan of boiling water for 4 minutes. Drain and rinse under cold water. Place into a large bowl. Combine remaining wasabi paste, soy sauce and mirin in a small bowl. Add to noodles with capsicum and shallots. Toss to combine.

3. Preheat a non-stick frying pan over medium heat. Drain salmon from marinade and spray each side with oil. Cook for 2 ½ minutes each side. Cool slightly and break into pieces.

4. Divide noodle mixture between serving plates. Top with salmon and serve.

Mish Tips ✔ For something a little different, try replacing the soba noodles with green tea soba noodles.

Available from selected supermarkets and greengrocers. ✔ Shallots are the long, green, thin variety.

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FIT FOR LIFE

WEDNESDAY BREAKFAST

WEDNESDAY LUNCH

WEDNESDAY DINNER

PORRIDGE WITH PEPITAS AND PEAR

BEAN AND FREEKEH SALAD

As early spring morning can still be cool, this is a great, healthy breakfast option to warm you up. If you are in a rush just use instant oats and pop them in the microwave for 90 seconds.

This delicious salad incorporates popular superfood, freekeh.

Serves 2 | Prep T 25 min | Cook T 20 min | 384 Cal per serve

Filling and flavoursome, the pork in this dish imparts lean protein, while the spinach gives you an intake of iron.

Serves 2 | Prep T 10 min | Cook T 5 min | 293 Cal per serve

Ingredients

Serves 2 | Prep T 10 min | Cook T 10 min | 369 Cal per serve

Ingredients 60g rolled oats ¾ cups low fat milk (160g) 300g pear, canned in pear juice, drained 1 tbsp brown sugar (17g) 1 pinches ground cinnamon (1g) 1 tablespoons pepitas (14g)

Method 1. Combine oats and 2 cups (500ml) water in a medium saucepan. Bring to the boil over medium heat and cook for 3-4 minutes, stirring occasionally, until thick and creamy.

Remove from heat and stir in milk.

2. Divide between bowls. Top with pear and sprinkle with sugar, cinnamon and pepitas to serve.

Mish Tip ✔ You could replace the pepitas with sunflower seeds or slivered or flaked almonds.

90g freekeh 155g edamame beans, peeled 1 tomato (167g), chopped 1 Lebanese cucumber (97g), chopped ½ red onion (45g), finely sliced ¼ cups mint leaves (10g) ¼ cups flat leaf parsley (10g) 1 lemon (99g), zest finely shredded, juiced 1 cloves garlic (3g), crushed ½ avocado (80g), chopped

Method 1. Cook freekeh in a saucepan of boiling water for 20 minutes or until tender. Drain and rinse under cold water. Drain well.

2. Add edamame beans to a small saucepan of boiling water and cook for 2 minutes.

Drain and plunge into a bowl of iced water.

Drain well.

3. Combine freekeh, edamame beans, tomato, cucumber, onion, mint, parsley and lemon zest in a large bowl. Stir in garlic and avocado and add lemon juice to taste.

Season with freshly ground black pepper and serve.

Mish Tips ✔ Freekeh is a type of wheat grain that has been smoked over barley. It is available in supermarkets and health food stores. If you can't find it, substitute quinoa (rinsed in a fine sieve then cooked in boiling water for 12 minutes). Adjust the calories accordingly. ✔ Edamame beans are fresh soya beans.

These are available shelled and frozen (like peas) from some large supermarkets or in Asian food shops.

GINGER AND SPINACH SALAD WITH WASABI AND SOY PORK

Ingredients 2 tsp lime juice (10g) 1 tsp wasabi paste (5g) 1 ½ tbsp reduced salt soy sauce (30g) 4 tsp olive oil (20g) 350g lean pork fillet, visible fat trimmed 140g baby spinach 1 Lebanese cucumber (221g), halved lengthways and thinly sliced 2 tbsp pickled ginger (40g) 3 tsp red wine vinegar (15g) 150g sweet potato

Method 1. Combine lime juice, wasabi, 1 tbsp soy sauce and 1 tsp olive oil in a small shallow dish.

Add pork and turn to coat. Cover and marinate in fridge for at least 1 hour.

2. Heat 2 tsp oil in a medium non-stick frying pan over medium heat. Drain pork from marinade, and pat dry with paper towel. Add to pan and cook, turning occasionally, for 8 minutes or until browned and cooked through.

Transfer to a plate, cover loosely with foil and set aside to rest for 2-3 minutes.

3. Steam sweet potato until tender, and cool slightly.

4. Meanwhile, combine baby spinach, cucumber, sweet potato and ginger in a bowl.

Whisk vinegar, remaining soy sauce and oil in a small bowl.

5. Diagonally slice pork and add to salad with dressing. Toss gently to combine. Divide between shallow serving bowls and serve.

27

FIT FOR LIFE

THURSDAY BREAKFAST

BIRCHER MUESLI Similar to the porridge from the day before, this is a great, healthy breakfast option which incorporates nutritious grains and fruits.

Serves 2 | Prep T 10 min | 280 Cal per serve

Ingredients 1 cup rolled oats (90g) 1 green apple (125g), coarsely grated 1 cup low fat natural yoghurt (240g) 60g frozen mixed berries, thawed

Method 1. Combine oats, apple, 1 cup (250ml) water and half the yoghurt in a bowl. Cover and place in fridge overnight to soak.

2. Stir in remaining yoghurt.

3. Divide between bowls and top with berries to serve.

Mish Tip ✔ To thaw berries, place in a single layer on a plate lined with paper towel and refrigerate overnight. Alternatively, thaw in the microwave for 30 seconds.

28

THURSDAY LUNCH

BEETROOT TZATZIKI, TABBOULEH AND ROAST BEEF WRAP Tasty and easy to make, this one packs a protein punch that will keep you feeling fuller for longer.

Serves 2 | Prep T 10 min | 407 Cal per serve

Ingredients 3 pieces wholemeal Mountain Bread (75g) 1 ½ cups tabbouleh (150g) 50g Lebanese cucumber, cut into thin ribbons 90g rare roast beef 80g avocado, sliced ¼ cups beetroot tzatziki (60g)

Method 1. Place bread on a clean work surface.

Top with tabbouleh, cucumber, roast beef, avocado and tzatziki.

2. Wrap firmly to enclose filling. Cover with plastic wrap and keep in fridge until ready to eat.

Mish Tips ✔ Pre-made tabbouleh can be bought at most deli counters. To make your own, cover ¹⁄3 cup cracked wheat with boiling water and soak for 20 minutes. Drain well and add ½ cup roughly chopped flat-leaf parsley, 1 diced large tomato, 2 thinly sliced shallots and lemon juice to taste. ✔ Use a vegetable peeler to cut cucumber into ribbons.

THURSDAY DINNER

ROSEMARY AND LEMON CHICKEN Delicious and simple for a busy weeknight, this dish boasts flavours that harmonise wonderfully.

Serves 2 | Prep T 20 min | Cook T 25 min | 394 Cal per serve

Ingredients 2 tsp olive oil (10g) 1 tbsp fresh rosemary (3g), chopped 1 lemon (99g), zest finely grated, juiced 400g lean chicken thigh fillets, skin removed and fat trimmed 300g peeled pumpkin, roughly chopped 1 zucchini (101g), roughly chopped 1 red capsicum (155g), roughly chopped 40g rocket

Method 1. Preheat oven to 200°C. Line a large baking tray with non-stick baking paper.

2. Combine oil, rosemary, lemon zest and juice in a large bowl. Add chicken, pumpkin, zucchini and capsicum. Season with freshly ground black pepper and toss to coat.

Spread onto tray.

3. Roast for 25 minutes or until golden brown and tender.

4. Divide chicken and vegetables between plates and serve with rocket leaves.

Mish Tip ✔ Serve with lemon wedges to squeeze over, if you like.

FIT FOR LIFE

FRIDAY BREAKFAST

FRIDAY LUNCH

CORN AND SCRAMBLED EGG WRAP

MEDITERRANEAN VEGETABLE SANDWICH

Quite simply, the total breakfast.

Veggies don’t have to be boring – the basil ricotta in this dish is divine.

Serves 2 | Prep T 10 min | Cook T 5 min | 257 Cal per serve

Ingredients 2 cage free eggs (118g) 2 tbsp low fat milk (40g) 140g canned corn, drained 2 tbsp coriander leaves (6g), chopped 1g olive oil spray 20g avocado, mashed 2 pieces wholemeal Mountain Bread (50g) 40g baby spinach 1 tomato (167g), sliced

Serves 2 | Prep T 10 min | 422 Cal per serve

Ingredients 80g reduced fat ricotta 2 tbsp basil leaves (6g), roughly chopped 6 slices wholegrain bread (240g) 40g baby spinach 150g chargrilled eggplant 40g canned artichoke hearts, drained, thickly sliced 120g chargrilled capsicum, thickly sliced

Method

Method 1. Use a fork to beat eggs and milk until well combined. Stir in corn and coriander.

2. Spray a large, non-stick frying pan with oil and heat over medium-low heat. Pour egg mixture into pan. Cook for 30 seconds or until starting to set around the edges. Using a wooden spoon, gently move mixture around pan in a folding motion for 1-2 minutes or until set.

3. Spread avocado down centre of mountain bread. Top with spinach leaves and tomato.

Spoon over egg mixture and season with freshly ground black pepper. Fold sides over to enclose.

1. Combine ricotta and basil in a bowl. Spread ricotta mixture over half the bread slices.

2. Top with spinach, eggplant, artichoke and capsicum. Season with freshly ground pepper.

3. Top with remaining bread slices and cut in half to serve.

Mish Tips ✔ To make your own chargrilled vegies, thinly slice eggplant and cut capsicum into flat pieces. Spray with oil, and cook on a chargrill for 2-3 minutes each side or until tender and browned. ✔ If you prefer the skin off your capsicum, cut into flat pieces and cook under a grill until skin is black. Cool under a piece of foil, then slip off skin.

FRIDAY DINNER

TOFU VEGETABLE LETTUCE WRAPS This one is great for a Friday night in.

It's just like takeaway food that you get to eat with your fingers – only healthy!

Serves 2 | Prep T 15 min | Cook T 5 min | 399 Cal per serve

Ingredients 100g ramen noodles 1g olive oil spray 250g firm tofu, cut into 1cm slices 1 carrot (61g), grated 1 celery stalk (40g), thinly sliced 90g canned corn, drained ¼ cup flat leaf parsley (10g) 1 tbsp sweet chilli sauce (20g) 1 tbsp lime juice (20g) 4 leaves iceberg lettuce (40g)

Method 1. Cook noodles in a small saucepan of boiling water for 3-4 minutes or until tender.

Drain and rinse under cold water. Drain well then cut into roughly 5cm lengths.

2. Meanwhile, spray a medium non-stick frying pan with oil and heat over medium-high heat. Cook tofu for 2 minutes each side. Cool slightly then thinly slice.

3. Combine tofu, noodles, carrot, celery, corn and parsley in a medium bowl. Whisk sweet chilli sauce and lime juice together, pour over salad and toss to combine.

4. Put two lettuce leaves onto each serving plate. Divide tofu mixture between leaves and roll up to serve.

These recipes and exercises are just a little taste of Michelle Bridges 12 Week Body Transformation. A complete exercise, nutrition and mindset program, 12WBT has a program for you, no matter what your fitness goals. Join thousands of people who have made positive changes to their lives today at 12WBT.com. The next 12 Week Body Transformation Rounds kick off on September 15th, October 27th and December 8th. Join Michelle's team today!

29

EAT FIT

Sugar has attracted a barrage of negativity for the past couple of years now. Vitality food scientist and nutrition expert Wladimir Budnik presents the facts on this much-maligned food.

30

10 THINGS YOU NE E D TO KNOW

EAT FIT

Sugar is used extensively throughout the foods we eat, and is not always listed as “sugar”.

Wladimir Budnik is a food scientist who heads the Education Department at Vitality Brands. His current role is the latest in his 50-year career, which has included key management roles in three of the world’s leading food manufacturing companies.

Wladimir holds a Bachelor of Science Degree and a Masters of Business Administration.

He is a scientific expert on diet, nutrition and skincare.

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EAT FIT

Attention Well Naturally chocoholics: Your favourite better-for-you treat has had a

NEW 90g Share Bloc ks

refresh. Well Naturally is famous for its delicious Chocolate, naturally sweetened with stevia, not sugar. Knowing this, we decided to let our good reputation shine.

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EAT FIT

When not at home, remember one simple rule: you are eating out, not eating up. Portions should remain front of mind.

Judy McCoy is a Programs Director at YMCA. She has over 20 years’ experience as a health and wellness professional.

To find out more about YMCA, visit victoria.ymca.org.au 35

EAT FIT

Spring is the season for entertaining. If you or one of your family or friends has a food allergy however, it can often be hard to know how to make a safe and healthy ingredient swap that will allow them to enjoy the dish you are serving.

Nutritionist Hayley Cavicchiolo offers her ideas.

36

EAT FIT

Hayley Cavicchiolo is a qualified nutritionist and personal trainer with a passion for delicious, nutritious food. She regularly experiments to create tasty meals and treats for clients, family and friends. Hayley loves gluten and sugar free cooking, travel, the beach, and exploring farmers' markets.

37

EAT FIT

Splashes of sunshine signal it’s time to slip into something a little lighter.

Need help feeling and looking slender? Doctor Sandra Cabot offers her best advice on gut health.

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EAT FIT

An adult has approximately three kilograms of bacteria inside their intestines.

Dr Sandra Cabot is the author of new book Healthy Bowel Healthy Body, and is known as "The Liver Doctor" due to her successful research and work treating liver diseases using holistic medicine.

Sandra is Chief Executive of the Women's Health Advisory Service, which provides free health advice in Australia and the United States.

For more information visit cabothealth.com.au.

39

Seeing is believing

What’s really going on beneath your skin?

Is your skin care working for you?

What if you could actually see and measure the real results your skin care is creating for your skin?

Now you can.

Introducing the Vitalise Beauty System.

40

THE SKIN YOU'RE IN

Many of us have become sceptical about our skin care. We’re tired of spending time and money on empty promises, ultimately unconvinced that the products are actually effective.

Vitalise Beauty System offers customers something better; something that puts them on the right path to skin health from the onset, supports them along the way, and provides evident improvement.

Being presented at the Vitality Show in Sydney this October, this intelligent skin care support system combines personalised, professional service with leading skin-scanning technology and quality products to deliver real, measurable results.

“The Vitalise Beauty System helps you make informed choices on what’s best for the beauty of your skin,” says Lauren Burton, Vitalise Beauty System Beauty Advisor.

Vitalise has evolved from technology developed over the past 30 years.

First used by plastic surgeons and dermatologists, as it still is today, such technology allows these professionals to delve deeper into the dermal layers, examining the true state of their clients’ skin health.

"

The Vitalise Beauty System helps you make informed choices on what’s best for the beauty of your skin.

"

Using safe, cross-polarised light, the Vitalise skin-scanning machine captures images of both the surface, and deeper dermal layers, to deliver a multi-point, photographic skin analysis. It measures wrinkles, texture, UV and sunspots, pigmentation, pores, bacteria, sensitivity and dehydration.

A professional, friendly Beauty Advisor guides customers through the entire process, using their expertise, and the customer’s skin analysis report, to identify the potential areas of improvement.

The Beauty Advisor will then discuss the customer’s results, and prescribe a personalised skin care solution comprising of high-quality skin care products. These products include leading US natural skin care brands derma e® and MyChelle Dermaceuticals, and leading Australian brand Cancer Council sunscreen and cosmetics.

The customer receives on-going support along their skin health journey, being invited back to measure their results after eight weeks.

“Your first appointment will become your baseline from which we can measure your improvement,” Burton explained.

“After eight weeks, the Vitalise Beauty System is again used to photograph the changes in your skin, and the effectiveness of your skin care program.

Cancer Council, derma e® and MyChelle products are made using ethical principles, with no harmful ingredients or techniques: nothing detrimental to customers, animals or the environment.

Vitalise now makes it convenient and affordable for health and beauty conscious customers to utilise this intelligent skin care system.

Vitalise Beauty System assesses your skin health by measuring the following: 3 Surface Spots

3 Wrinkles

3 Texture

3 Pores

3 UV and sunspots

3 Pigmentation

3 Sensitivity / dehydration

Visitors to the Vitality Show are invited to experience a complimentary, 30-minute consultation at the Vitalise Beauty System Hub, located at stand 175 in the Hordern Pavilion.

3 Bacteria

Vitality Show visitors can enjoy a complimentary consultation at the Vitalise Beauty System hub, located at stand 175 in the Hordern Pavilion, Sydney.

For tickets to Vitality Show, visit vitalityshow.com.au.

Learn more at vitalisebeauty.com

Scan here to see how the Vitalise Beauty System works 41

Bringing sexy back The temperature is rising and women are getting set to strut in their shorts, skirts and strappy shoes. With a forecast of sunny days ahead, it’s time to spring clean your skin and body care routine and get well on your way to skin perfection. Heather Anschau reports.

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THE SKIN YOU'RE IN

Look into my eyes The delicate skin tissue around the eyes needs to be treated with TLC. This area is more susceptible to dehydration, which can lead to fine lines and wrinkles, and make us look tired and dull. Brighten the eye area with a hydrating, plumping eye cream.

We love : MyChelle Magnolia Fresh Eyes.

This advanced formula contains peptides and plant extracts to brighten dark circles and ease puffiness for a well-rested look.

MyChelle Fabulous Eye Crème. Edelweiss plant stem cells work to nourish and hydrate the delicate eye area, minimising the appearance of fine lines.

Pucker up Because your lips don’t have oil glands, they are more prone to dryness and need extra protection.

Invest in a repair balm or lip butter and to get rid of any flaky skin by gently scrubbing your lips using a soft toothbrush.

We love : Cancer Council SPF 30 Lip Gloss.

Available in Clear and Plum, this smooth, shiny, non-sticky lip gloss contains vitamin E and aloe vera to hydrate lips, whilst offering SPF 30 protection.

Be smooth It’s important to scrub away the dead skin that has built up over winter, and help stimulate new cell growth, with a weekly exfoliation. If you’ve got sensitive skin, opt for an exfoliant with rounded beads, as some nut-based scrubs have jagged granules, which can cause redness and irritation.

smooth the appearance of fine lines, with a brightening serum.

Apply daily in tandem with moisturiser and eye cream for a refreshed look.

We love : MyChelle Apple Brightening Serum. With apple plant stem cells and active peptides, this formula helps diminish discolouration and illuminate your complexion.

derma e® Evenly Radiant Serum. Brighten your visage and target discolouration. Evenly Radiant Serum is formulated with Madonna lily plant stem cells, bearberry, niacinamide, liquorice, green tea and C-ester, plus illuminating alpha-arbutin for more evenly toned, luminous skin.

Up close and personal Get friendly with your local beauty therapist and treat yourself to a professional facial. A good facial will address those problem areas and give your complexion a “fresh start”.

We love : Vitalise Beauty System. If you’d really like to know what’s going on beneath the surface of your skin, you’re invited to a free Vitalise Beauty System consultation (usually worth $100) at the Vitality Show – stand number 175 – in the Hordern Pavilion, Sydney from October 1012. Vitalise is an intelligent skin care support system combines personalised, professional service with leading skin-scanning technology and quality products to deliver real, measurable results. For more information, see page 40.

Soften up

bamboo stem extract, jojoba esters, fruit enzymes and skin polishers to help improve skin texture without causing irritation or dryness.

Before you even contemplate going barefoot or short-sleeved, it’s essential to rehydrate and repair dry skin on the heels, elbows and knees with an intense moisturiser or balm.

Protect me

We love : Cancer Council SPF

We love : MyChelle Fruit Enzyme Scrub. It contains

The biggest cause of premature ageing is due to sun damage, so it’s essential to incorporate products with at least SPF 30 rating into your regime. Look for moisturisers, BB crèmes or foundations that have UV protection, as they’ll do double the duty for half the effort.

We love : Cancer Council SPF 30

Cosmetics. Helping you protect your beauty, this range of quality cosmetics will see you achieve a pretty spring look, whilst imparting SPF 30, UVA UVB protection.

Get oily Spring tends to combine wind, pollen, sun and rain, all elements that can cause havoc to the skin. Get familiar with facial oils to hydrate, protect and repair the skin, without leaving it looking greasy. The trick is to apply the oil of an evening and sleep with it on the skin. You’ll wake up glowing!

We love : derma e

Vitamin E Skin Oil. This fragrancefree, hypoallergenic oil deeply penetrates to renew and condition skin. With 14,000 IU of vitamin E and pure safflower oil, this formula helps moisturise, and soften, reducing the look of fine lines and wrinkles.

30 Body Lotion. Deeply hydrating, nourishing and protective, this silky body sunscreen lotion is quickly absorbed to replenish thirsty skin. With soothing aloe vera to help nourish and maintain dehydrated skin.

Rub it in Keep bare skin soft and supple with an everyday moisturiser.

Apply this straight after your shower, when your pores are most receptive.

We love : derma e

Vitamin E Moisturising Crème.

This multi-purpose, daily face and body formula helps moisturise and protect skin. With a fresh spring scent, it’s the best accessory to that pretty spring sundress. ®

®

Put the lights on In spring, the light is bright and our skin’s flaws are exposed.

Help correct tone and texture, diminish discolouration and

Heather Anschau is Beauty Editor at Woman.com.au. She also works as a freelance writer and public relations agent, with a background in travel, beauty, health and business.

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Clearly beautiful skin Vitality readers wanted to know how to make “daring to bare” a little less daring this season. Skin care expert Lauren Burton shares her advice on clearing your skin in time for summer.

Q

I have very sensitive skin with broken capillaries on my cheeks. How I can get rid of this or is there some way of toning them down at least? – Wendy

A

I would advise you use our derma e® Sensitive Range.

This specially formulated range contains anti-ageing Pycnogenol® as well as soothing green tea and chamomile.

Pycnogenol® is a powerful yet gentle antioxidant extracted from French maritime pine bark that helps ease redness.

I recommend you start with our Soothing Cleanser and then follow with Soothing Serum, Soothing Eye Gel and Soothing Oil-Free Moisturiser. Repeat this regimen morning and night.

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THE SKIN YOU'RE IN

Beautiful, supple, even-toned skin is something we are all gifted with at birth, but must protect every day.

Once you have used this range for one month, I would then implement a soft, gentle scrub from the MyChelle Dermaceuticals range.

Fruit Enzyme Scrub is packed with plant stem cell extracts and fruit enzymes. It won’t damage the surface of your skin and will leave it feeling soft and smooth.

Use this once a week after cleansing.

Prevent further damage to sensitive skin by avoiding spicy foods, alcohol, caffeine and a sudden change in climate and temperature (e.g. having a very hot shower and then stepping into cold air).

Q

I’m 29 and I’ve got lots of sunspots or hyperpigmentation, especially around my cheeks and upwards towards my eyes. It got worse when I was pregnant. Are there any creams or oils I could use to lighten these spots on my face? – Linda

A

Beautiful, supple, even-toned skin is something we are all gifted with at birth, but must protect every day.

As our skin ages, it accumulates the punishing effects of environmental exposure, both on a visible level in the skin, and on a deeper, cellular level.

The overproduction of melanin, or hyperpigmentation (dark spots), is related to sun exposure (direct sunlight and artificial sunlight), acne scarring, hormonal changes (pregnancy), nutritional deficiency or prescription drugs.

Hyperpigmentation results from the increased deposition of melanin, which causes the skin to become darker in patches, hence to say, during pregnancy our hormones fluctuate rapidly and many women develop either increased pigmentation, or their spots become darker.

A consistent program of cleansing, nourishing and protecting, morning and night, can help to rehabilitate dull and lifeless skin.

• The MyChelle Apple Brightening Range imparts bioactives and is rich in peptides that can help combat the appearance of hyperpigmentation.

• Start your day with MyChelle Apple Brightening Cleanser – a gentle formula that refines and smooths the surface of the skin. It contains 5 per cent lactic acid (glucose) to exfoliate and refine, and Belides Daisy Flower to brighten.

• Follow with MyChelle Apple Brightening Serum, an advanced formula with clinically proven ingredients to rapidly diminish the appearance of discolouration and sundamage. It also helps to reduce the look of fine lines and wrinkles.

• Finish with MyChelle Apple Brightening Cream – a terrific hydrator, rich in antioxidants to help hydrate and plump your skin.

•F or a salon-quality effect, apply a peel once a week. The MyChelle Apple Brightening Peel has a potent blend of plant derived skin brighteners and re-texturisers to repair signs of sun damage. It contains AHAs (Alpha Hydroxy Acids) to help exfoliate, refine, and reduce pigmentation discolourations.

• Finally, always apply a sunscreen to your face after you have moisturised in the day. Even if it is overcast and cloudy, it’s best to protect your skin on a daily basis. Cancer Council Cosmetics range of SPF 30 Face Moisturisers, Foundations and BB Crèmes come in a variety of tones to suit all skin types. These three-inone formulas will hydrate, protect and beautify your skin all at once.

Each of the people who've had their questions published here has won a $100 skincare pack from derma e® and MyChelle.

The derma e® range is available online: dermaenaturalskincare.com.au.

The MyChelle range is available online: mychelle.com.au.

Cancer Council Cosmetics are available in Cancer Council stores and pharmacies nationally. Or buy online: cancer.org.au. mychelleaustralia

dermaEAustralia

YOU COULD WIN !

Have a skincare or beauty question? Email Lauren: info@vitalitybrands.com. Use subject line: Ask Lauren. If your question is published, you will receive a Natural Skincare Hamper valued at $100.

(You can remain anonymous.)

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Beauty in bloom Let your spring beauty shine.

Stay on trend with this season’s key make up looks. Heather Anschau reports.

Three hot spring looks • Try a fuchsia lip and keep the rest of your make-up natural with a shimmery taupe eye shadow and a subtle hint of mascara.

• Become a blushing beauty and swipe your cheeks with a cool pink colour, pair with a nude lip and moisturising foundation and you're good to go!

• Eyebrows will still be a big focus throughout spring, so keep them groomed and fill in any gaps with a pencil or powder.

Try: Cancer Council SPF 30 Foundation for a beautifullysmooth complexion, backed with UVA/UVB protection.

Cancer Council Cosmetics are available in Cancer Council stores and pharmacies nationally.

Or buy online: cancer.org.au.

46

THE SKIN YOU'RE IN

Make it last As the days and nights get warmer, it's important for your make-up to last as long as you do. To ensure real staying power, you must start with a great base.

Exfoliate and moisturise regularly, so that when you apply your make-up it has a smooth surface to hold to. Use a primer before applying your foundation and always set the make-up with a translucent powder. Touch ups can be made throughout the day with a foundation brush and a small compact of concealer.

Pretty in pink Nothing says spring like bright pops of fresh colour.

The environment and the season heavily influence beauty and fashion trends, so take inspiration from nature and the flowers in bloom. Embrace your inner princess and stock up on pink-hued products.

The key is to keep it cool. Spring will be about pinks and peaches that have a cool, blue or silver base. Save your warmer bronzes and oranges for summer.

We love: Cancer Council SPF 30 Lipstick in Cherry Blossom, Bougainvillea and Soft Pink.

Absolutely flawless Get your base right and the rest will follow. BB Crèmes are every busy woman's lifesaver. They even out skin tone, hydrate, and create a natural-looking glow literally combining three products into one! Tinted BB Crèmes have taken it to the next level, though – making them a must-have for every bathroom or handbag.

We love: Cancer Council SPF 30 BB Crème. It works to correct skin tone, moisturise and impart good UV protection.

Cancer Council BB Crème is available in handbag-friendly 50ml size.

We love: Cancer Council SPF 30 Face Moisturiser.

It gives a smooth finish and is available in subtle tints.

From day to night The easiest way to transform your look from day to night is with a statement lip. Keep your make-up subtle with a tinted BB Crème, light contouring under the cheek and on the jawline, a light eye shadow and mascara. During the day, team this look with a light-coloured lipstick and shimmery lip gloss.

Achieve this look with: Cancer Council SPF 30 Lipstick in Aztec Berry and Cancer Council SPF 30 Lipgloss in Plum.

When the sun sets, simply grab a bright pink or cool red lipstick and apply. The lips should be the focus and the only other addition you may need is a brush of highlighter on the tops of the cheekbones, the brow bones and the inner corners of your eyes.

To really draw attention to your pout, apply a dot of white shimmer to the centre of the bottom lip and just above the Cupid’s bow on the top and blend!

Heather Anschau is Beauty Editor at Woman.com.au. She also works as a freelance writer and public relations agent, with a background in travel, beauty, health and business.

47

Planning for paradise Dreaming of summer holidays? Make your reveries come true and book an indulgent escape at one of these inspiring destinations.

NEW ZEALAND

Aro Ha Wellness Retreat When a real recharge is required, the Aro Ha Wellness Retreat offers tailored fitness and wellness retreats designed to get you looking and feeling revitalised. Start your day right at this environmentally friendly health retreat with sunrise vinyasa yoga, followed by a hike around the rugged terrain. The first of its kind in New Zealand, the resort utilises permaculture techniques in an effort to make it self-sustaining. Crops are stored in cellars refrigerated by the ambient temperatures of the earth, and solar panels help provide energy.

Aro Ha is perfect for those seeking a nontraditional holiday with a light carbon footprint.

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Bathing beauty.

ESCAPE

QUEENSLAND

Seahaven Noosa l Coo

for c om

t s.

Pool or beac h ?

Dec isio ns, dec isions.

Absolute beachfront has a new name at Australia’s favourite holiday playground, Noosa. Seahaven Noosa occ upies almost 20 per cent of the tow n’s beach frontage. Centre yourself in the vibrant heart, Hastings Street, and enjoy an atmosphere of rela xed sop histication.

Re-opened in December 201 3 after extensive renovations, the resort spoils guests with four heated poo ls and beachfront barbeque area.

Accommodation options incl ude rooftop penthouses, with a six-per son spa pool; one and two-bedroom apa rtments, and studio rooms.

QUEENSLAND Bedarra Island

and golden White sand, turquoise water of ure pict r you is this palm trees. If the is nd Isla arra Bed n the e, paradis to er clos haven you’re craving. Get r – the nde wo l ura nat Australia’s ultimate nd, Isla arra Bed at – f Ree Great Barrier ain terr lt poi uns and on lusi sec where ic retreat. make for the ultimate romant perty is pro ch bea This lavish, private -acre two a of re sho the perched on sts gue e, tud soli the pite Des estate. from y awa are only a stone’s throw ch. Or, Dunk Island and Mission Bea rkelling, sno day the way simply while-a swimming and exploring.

L eave me he re.

ion. s u l c se lime b u S

NEW SOUTH WALES

Seahorse Diamond Beach

Wild an d f ree .

Simply feel like horsing around this summer? Sea Horse of Diamond Beach is the only holiday of its kind where you and your family can bring your own horse on a beach holiday. With exclusive use of six beautiful acres, just 500m from the beach, Sea Horse combines coastal-country luxury with boutique beach accommodation. Ride your horse along quiet beaches and drink in the sparkling ocean views; do some whale spotting from your bedroom; explore lush gardens and private rainforest; or have a close encounter with wallabies and echidnas.

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h e right TDIRECTION

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Your career path can be a particularly tricky one to navigate, especially if you aren't sure which direction to take. If you are considering a spring change for your career, the questions below could help in making a smoother transition. Career Psychologist Amanda Lehman explains.

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WORK/LIFE

THE RIGHT FIT? First of all, work out if your current career is the right one for you.

Ask yourself: -H ow much do you enjoy what you do?

-W hat does career mean to you? What's important to you when it comes to career?

- I s your current career path something you inherited? Are you on this path simply because your parents did the same?

-H ow well do you see yourself as “fitting” your current career path? Do you have the right skills and knowledge?

How clearly can you answer the question: “Why do you come to work each day”?

-H ow well does your personality match the requirements of the role; both now and in the future?

-H ow satisfied are you with your performance to date?

TIME TO MOVE?

STAY SATISFIED

Do you want a change in direction, or a change of pace?

Ask yourself:

Whether you decide to change, or to stay in your current career path, you can take steps to ensure you gain more satisfaction from what you are currently doing:

-W hat are your expectations on how quickly you can progress along your chosen career path? How accurately do these expectations match with reality?

-H ow well “connected” are you within your chosen industry?

Have you forged the relationships that will help you progress?

-A re your personal strengths and drivers aligned with the motivational direction you are headed in?

- Do you have the technical, behavioural and leadership skills required?

- How satisfied are you with the environment you are working in?

-H ow clearly can you answer the question “why do you come to work each day”?

Answering these questions, and seeking involvement from friends or family, will help point you in the right direction. The next question to ask yourself is: “What am I prepared to do in order to make the necessary changes?”. This is where your adaptability, commitment and motivation take the wheel.

READY TO GO If you decide your current career path needs a change, it will be important to equip yourself psychologically for the transition.

Being out of your comfort zone will bring thoughts, feelings and emotions that can be challenging to manage. Being prepared for your psychological response to change can make all the difference. In doing so, remember the following: -F eelings of uncertainty and doubt are natural responses to change. Allow yourself to experience these emotions.

-D on’t rush through the transition phase; take time to adjust.

-Y ou may have times where you feel disheartened and look back to your old career as “not being so bad after all”.

This is a natural response.

- Keep reminding yourself of your strengths and why you have chosen to make the change. Keep the end goal in mind.

-T alk to family, friends and colleagues who can help you through the transition.

-W hatever you choose, make a commitment to getting the most out of it. Practice the art of scanning for the positives. Making the effort to look for the benefits in what you do will help you in gaining more satisfaction. What are the main reasons you decided to stay or to change?

-A ccept the things you cannot control. Make the choice to control your attitude and to maintain a positive mindset.

-R emember – you have made the choice, so you need to take responsibility for making it work. What can you take responsibility for or influence which could make your career more satisfying?

-M anage your energy levels by looking after yourself and proactively taking action to maintain a healthy work life balance.

- Challenge your negative self talk and practice reframing your thoughts and judgements. Are you being too hard on yourself? Are you catastrophising the situation? Are you blaming others where you could instead be taking responsibility or action yourself?

-M ake a commitment to building positive relationships with those around you. Establishing a solid network in the work environment is a key to workplace satisfaction and wellbeing.

-F ind ways to achieve. Find meaning in what you do. Challenge yourself to master a skill or achieve a target.

Whether you decide it’s time for a change in career or simply a change in mindset, spring is a great time to rejuvenate, and take action to ensure your career choices contribute positively to your health and wellbeing.

Amanda Lehman is a Business Psychologist and owner of Lehman Career Psychology. She specialises in talent management for individual and organisational development and regularly delivers psychological wellness programs to a range of corporate clients.

Email: amanda@lehmanpsychology.com.au Phone: 0419 999 151 www.lehmanpsychology.com.au

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voiding AFINANCIAL POTHOLES Get on the right road to achieving your financial goals by planning the route before you begin.

CPA Nadi Elias explains.

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WORK/LIFE

If you’re like most people, you wake up in the morning and take a quick look at your face in the mirror on the way to the shower. If you like what you see, it's a good sign you’re going to have a great day. For me, my budget and bank account balance is my financial “face”.

Every morning, I wake up and log into internet banking. Do I smile or do I frown? Well, that really depends on what I would like to see at that specific point in time. I’m smiling the majority of the time because I’ve put in place plans and budgets to guide me in reaching my financial goals, and my bank balance simply confirms my progress in achieving them.

Financial goals are very important. You may want to better your financial future, save for the big spend of Christmas, plan for a holiday, buy your loved one something extra special, or get yourself that pair of shoes you’ve been eyeing off. Whatever you want to achieve, you need a clear plan and a way of checking up on your progress.

Budgets are very important, too. In the Vitality winter issue, I wrote about key things to do when planning and monitoring your finances. To recap, you need to work out how much money you need and by when; then how much comes in, goes out and is left over each month.

There will be bumps and roadblocks along the way, but with your guide in hand and a clear picture of the goal, you’re going to get back on track quickly.

This is a simple budget. After you’ve juggled the numbers to make it work, and made a few sacrifices, this becomes your roadmap. You need to follow this guide meticulously to ensure you meet your goal, whatever that may be.

Of course, there will be bumps and roadblocks along the way, but with your guide in hand and a clear picture of the goal, you’re going to get back on track quickly.

Imagine driving down the road trying to find an address you’ve never travelled to before, with only road signs to rely on and no planning done before you left home. Scary?

Now imagine you did your planning before you left, printed out maps, visualised land marks, or programmed the destination into your sat nav system. So you see my point – budgets are important.

You need to ask yourself a few questions: Do you know where you’re going? Do you know how to get there?

Do you know when you’re going to get there?

The answers may be simple, but they are significant. If you want to wake up every morning smiling because you know for a fact that you are on your way to achieving your financial goals, then you need to put some key things in place and you’ll get there!

BONUS TIP

Get a coah!

If all of the above seems too overwhelming, or you need someone to keep you in check, then you’re going to need some accountability. A coach will review your situation, help you set goals, monitor your spending, and provide a solution that won't negate your savings with exorbitant costs.

My firm, Equus Partners, has developed a hassle free savings management solution called Cash Flow Coach. Our clients love it. You can check out more information via our YouTube video – search CASH FLOW COACH EQUUS in Google.

If you need advice or would like to learn more about developing a personalised plan to navigate your financial path, please get in touch with us.

Nadi Elias is a Melbourne-based Certified Practising Accountant, Registered Tax Agent and Director of Equus Partners Accountants & Advisors in Hawthorn, Victoria. Nadi and his team are passionate about business and wealth creation and are on a mission to create 1 billion dollars of collective wealth for their clients by 2023.

Email: nadi@equuspartners.com.au Phone: 03 9005 0167 Facebook: Equus Partners www.equuspartners.com.au

The information contained in this article is general in nature and is not intended to represent tax or financial advice. As each person’s circumstances are different, independent advice should be obtained prior to any action being implemented.

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My Own Business

 mont with Serena Wong

Acupuncturist and business owner Serenity Acupuncture Centre

54

WORK/LIFE

My Own Business is a new Vitality column, designed to inspire all you budding entrepreneurs out there. This issue, we took a moment with Serena Wong – the business owner of Serenity Acupuncture Centre.

Tell us a bit about you: I was born and raised in Melbourne to Malaysian-Chinese parents. After completing high school, I decided to follow in my father’s footsteps and study Chinese medicine. In 2006 I earned my bachelor degree in health science, majoring in acupuncture, and I’ve have been working in this field ever since.

Tell us about Serenity Acupuncture Centre: Opened in March 2013, Serenity Acupuncture Centre is my pride and joy. I treat all sorts of different conditions here, from common problems like colds, hay fever and muscular aches and pains, to more stubborn problems like thyroid, stomach issues, skin, gynaecological problems and fertility issues. Not only do I use acupuncture, but I also incorporate other forms of treatment when necessary, such as moxibustion, cupping, electro-acupuncture, gua sha and dietary advice.

Each treatment is tailored specifically for the patient, which is determined through a conversation about their health, and a tongue and pulse diagnosis that informs me how their energy is working within their body. Subsequent appointments are then made to track the progress and make changes to the treatment if necessary.

Depending on the condition being treated, most people feel better after only a few sessions. It is also relatively painless, with most patients falling asleep during the treatment. This does surprise most people!

What inspired the launch of Serenity Acupuncture Centre?

During university, I had begun working at my father’s clinic, gaining invaluable experience and assisting where I could. After I became a qualified acupuncturist, I started working there full

It’s so rewarding to see the results that your treatments can achieve. There’s an immense joy in knowing that you helped a person get to that point.

time to further my knowledge and build up my client base. After almost 10 years working together, I felt I had gained all I could there and decided to spread my wings and try to make a name for myself.

How do you market your business?

Since opening, I haven’t really done any type of advertising. In this kind of field, people are more likely to see someone who has been recommended to them, rather than just choosing a random practitioner. I’ve been very fortunate that my patients have spread the word onto their friends, family and colleagues. I have also received referrals from other practitioners such as osteopaths, chiropractors, reflexologists and general practitioners.

What is unique about your business?

My treatments are tailored specifically to the patient as not everyone or every case is the same, hence, it is not a “template treatment”. In turn, positive results are achieved, and my patients are more likely to recommend me onto others.

What is the best thing about running your business?

It’s so rewarding to see the results that your treatments can achieve, and how happy it makes the person. To see someone being able to move pain-free; have their skin clear, almost completely, from acne or eczema; even to help put their bodies in optimal health to conceive a baby, there’s an immense joy in knowing that you helped a person get to that point. And since acupuncture can treat most conditions, there’s always a happy story to tell.

How do you achieve a work-life balance?

You have to establish your hours of operation from the very start and stick to it. If you keep adding extra hours at work, you can lose out on having a personal life and doing other things you enjoy.

It’s important to have down time in any job. It helps you recharge your batteries and stay clear-headed. Taking a holiday at least once a year doesn’t hurt either.

What advice do you offer others considering launching their own business?

Do a business plan and be realistic about the whole thing.

If it’s going to be your full time job, it’s important that your service or product makes you enough money to survive.

Set achievable goals, put in the hard yards and be willing to make changes if things don’t work out the way you planned.

Phone: 03 9806 1019 Email: serenityacu@optusnet.com.au Facebook: facebook.com/SerenityAcu

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OVER THE RAINBOW Tomatoes are beautiful, culinary treasures – juicy, zesty and savoury-sweet. It’s a shame that most of the varieties we’re presented with in stores are watered-down, commoditised versions of what they should be. Chris Faram takes us back to the beginning – discussing how to grow heirloom tomatoes this spring.

56

TRY IT

Are you bored with tomatoes? Those perfectly round, pale red versions you find in supermarkets are nothing like the delicious, colourful and wonderfully fragrant tomato that originated in Central America hundreds of years ago.

Sadly, today’s supermarket tomatoes are mostly the result of a 1950s secret hybridisation technique that produces uniform, firm, smooth-skinned, bland, pale, red blobs. Such “qualities” enable these tomatoes to travel long distances from farm to supermarket, and then enjoy a lengthy shelf life. Tomato lovers, stand your ground! It's time to discover heirloom tomatoes.

“Family heirloom” is a term attributed to a variety of seeds that has been passed down through several generations of a family because of its valued characteristics: bold flavour, long yield, juiciness and so on.

“Commercial heirlooms”, especially for tomato varieties, refers to open-pollinated varieties, (pollination by natural methods: insects, birds, wind and self-pollination, thus not with human interference) which have been in circulation for more than 50 years.

These tomatoes are delicious, nutritious, and exciting – breathing new life into all of your favourite tomato based dishes.

Heirloom tomatoes come in all shapes and sizes: big, small, round, long, pear-shaped and even heart shaped. And they are as colourful as a rainbow: green, yellow, orange, pink, purple, black, striped and yes: rich, vivid red!

growing tips Preparation: 6-8 weeks before your last frost (e.g. early September for Melbourne) get sowing indoors.

Sow tomato seeds in punnets, twice as deep as the seed, cover lightly with seed raising mix. Water in well and place in a well lit, temperate position. Whilst indoors, keep the soil moist, but not overly saturated.

The only thing more satisfying than discovering heirloom tomatoes, is growing them yourself at home. That way, you’ll get them at their very best: delectably fresh, picked and popped in your mouth – in all of two seconds! What are you waiting for? Another trip to the supermarket? No! Grow your own. It’s easy.

Feeding and watering: Keep well watered throughout the season (preferably with drip irrigation) and mulch around plants to prevent water splashing soil-borne diseases on to the leaves. Mulch will keep the soil cool, reducing evaporation. Pea straw is also a good option.

Pruning: Prune lower leaves to reduce disease transfer via water splashing. Trials have shown that “pinching out” laterals (side shoots) reduces yield. The verdict is still out on this one. Try conducting your own trials, and see what happens with your plants.

Position: Transplant seedlings when they have

Harvest and storage: Tomatoes will fruit in just 14

Soil: Ensure the soil has been well tilled and drains easily.

enjoying the fruits: Re-ignite the passion for tomatoes in your family and friends. This summer, indulge your loved ones with a delicious, homegrown tomato tasting platter. Everyone will surely enjoy your rainbow connection!

grown three sets of leaves. This should time nicely with the soil temperature outside reaching 18-20C. Select a site with full sun (at least six hours a day).

Place stakes and cages in situ at the time of planting, (the taller varieties will need support). Space them at least 1 metre apart.

Use blood and bone and compost throughout the season, but when flowers begin to appear, fertilise the plants with a seaweed solution.

Need to buy some heirloom tomatoes?

The Diggers Club, based in Dromana, Victoria, stocks a great range of heirloom tomato seeds and seedlings. You can also buy online: www.diggers.com.au

weeks from seed sowing and will produce fruit for months. Don’t be in a hurry to pick them, however: The longer you leave your tomatoes on the vine to soak up the sun, the more their flavour intensifies.

For the best flavour and a beautiful way to decorate your kitchen, don’t refrigerate your tomatoes. Sit them, pride of place, on a lovely plate or bowl on your kitchen bench for all to admire.

Chris Faram is a passionate grower of organic food at home.

During September and October, Chris will conduct a two-hour evening workshop entitled “Get Down, Get Dirty and Get Growing!

Everything you need to know to start growing your own perfectly good food at home”. Workshops are held at The Leaf and Bean Cafe in Mornington, Victoria. Bookings are essential, via: Email: perfectlygoodfoodathome@gmail.com Facebook: Perfectly Good Food At Home 57

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