Vitality Magazine Summer 2014-15

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Summer

2014/15

SUN KISSED STRAWBERRIES GROW YOUR OWN

Have a SunSmart summer

BACK TO WORK HEALTHY DIE T, POSITIVE OUTLOOK

Light, healthy summer recipes

Stress less

SIMPLE TIPS TO TAKE THE PRESSURE DOWN

Michelle Bridges

Stay in control of your diet over Chrismas

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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 throughout the magazine close on 01/03/15.

A true gift Have a Su nS ma summ rt e r. Pa ge 12 .

f rom pe s i c e 1. . R ge 2 done a P y s . e Ea tag C ot r e v Ri

The time for giving has arrived.

Amidst the mad rush of present buying and clearance sales, it’s easy to forget the true meaning of the season. At this time of year, I like to think more about giving back.

When I started Vitality Brands 11 years ago, I recorded a statement of intention, which, I am proud to say, is something to which our organisation still holds true today: "Vitality Brands Worldwide will be dedicated to developing wellness products that help people feel healthier and happier, thereby influencing their lives in a positive way”.

I am so proud of what our team has achieved on the journey so far, with our great range of sun care, natural skin care, and better-for-you food brands all helping people live healthier and happier lives.

Shine bright. Summer beauty looks. Page 38.

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

Vitality Brands Worldwide Level 2, 415 Riversdale Road Hawthorn East Victoria 3123 Phone: 03 9861 7000 Copyright: All material in Vitality Magazine is copyright and no part may be reproduced or copied without written permission of the publisher.

The views expressed in this magazine do not necessarily reflect those of Vitality Brands.

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

To us, “influencing peoples lives in a positive way” means not just helping health-conscious people be healthier and happier through the consumption of our products.

We also see the opportunity to use profits from our business to give back and help support the communities around us.

One of the ways in which we do this is through our “Take A Break from MND” (Motor Neurone

Disease) program. The program has been running now for five years and in that time, has helped hundreds of people touched by MND. We choose to align ourselves with MND Victoria and Tasmania as we see parallels between what we do and the good that their association does.

That is, a dedication to helping their clients live quality, more fulfilling lives, filled with memorable experiences.

To learn more about these experiences, turn to page 48 where we feature some stories from the program. I’m sure, like me, you’ll find your heartstrings pulled by some of the stories in this article, as well as the overall positive impact this simple program is having on families dealing with this insidious disease.

If you too feel like giving back this season, please visit mnd.asn.au and leave a donation.

Stay well.

James Wright Managing Director Vitality Brands Worldwide

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Summer love Summer is the season to celebrate. Over the months of December, January and February, the weather is warm, and an exciting array of events highlights our social calendar. As you enjoy yourself, be sure to put your health and happiness first – and start 2015 on a positive note.

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SECTION

Looking forward to...

Being happy and healthy, having fun with friends and family, achieving goals, loving life to the fullest, and exciting beginnings.

CHRISTMAS Christmas is characterised by indulgence and merriment – a time for enjoyment and reward. That doesn’t mean you should get too jolly, though.

Take heed of these festive pointers and have a healthier, happier Christmas.

• Eat before you go: Have a healthy, filling meal of protein and veggies at home. When you arrive at the function, you won’t feel as compelled to binge on party fare.

• Just a little bit: Know before you leave the house how many canapés and glasses of bubbly you will consume at the event.

Nominate yourself as the designated driver to and avoid over drinking, and subsequent over eating.

• Nutritious foods first: Look for healthy party foods such as veggies, nuts, lean meats, light cheeses and seafood. Try to avoid too many crackers, small goods, chips, dips and sauces. When it comes to dessert, choose lighter, fruit-based desserts over heavy cakes and puddings.

BOXING DAY Boxing Day in Australia typically features at least one of the following: Cricket, Boxing Day sales and leftovers – lots of leftovers. Here are some tips for staying healthy as you chill out on the day after Christmas.

• Stay cool at the Cricket: Be sure to slip, slop, slap, seek and slide. Being sun smart at outdoor sporting events is often forgotten, but research from the Cancer Council shows that Australians are just as likely to be sunburnt at these events, as they are at the beach. Make sunscreen application fun, with Cancer Council Classic Zinc Sticks. Containing SPF50+ broad-spectrum protection, Cancer Council Zinc Stick packs come in white and skin tone, as well as green, white and gold – to really let your team colours shine!

If you’re watching the cricket on TV, be sure to intersect your couch time with some physical activity. Have a game of backyard cricket, or go for a walk during the break.

• No fighting at the Boxing Day sales: Many stores are open for late night trading on Boxing Day. Take advantage of this to avoid the morning rush. (Haven’t you had enough retail stress in the lead up to Christmas?)

While it can be tempting to go crazy and snap up all those Boxing Day bargains, try not to get carried away. Set yourself a budget before you leave home and maybe even draw out the cash you’d like to spend, instead of putting purchases onto your credit card. Don't start 2015 in debt.

Making a list of the items you actually need and want, instead of impulse buying, is also a good way to retain control.

• Leave the leftovers: Try not to walk away from Christmas dinner with loads of leftovers. Ensure the food is shared evenly between your family and friends and put more meats, vegetables and salads in your doggie bag, in place of desserts and cakes.

Counteract any over-eating you’ve done the previous day with a jog, cycle, swim or family sports match on December 26. Who knows: these activities could just become your new Boxing Day tradition!

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SUMMER FEATURE

NEW YEAR Getting into the right frame of mind to achieve your goals is something you should do before 2015 even begins. Set realistic, achievable goals before the clock strikes 12 on December 31.

This is a fresh start – so get ready to go!

• Be realistic: The goals you place on your 2015 list should be achievable and valuable. Ensure your list is not overly long – focus on the important things that will most influence your success and happiness.

• Plan to succeed: Have you considered how you will achieve your goals? Have you placed a time frame on doing the things you aim to do? What do you need in order to achieve these goals (time and money for example)? As well as listing your goals, go one step further and record your plan to achieve them.

• Stay focused: At regular intervals throughout 2015, revisit your objectives and assess your progress. Are you tracking well, or do you need to take a refresh?

Regular reflection is key. To stay on track, always remind yourself of the bigger picture. There are creative ways to do this. For example, if your aim is to take an overseas holiday by July, place inspirational images of your destination around your everyday environment to keep yourself motivated to save.

AUSTRALIA DAY Many Australians spend our national day of pride having a barbeque and a few drinks with friends. Can you enjoy it without eating one snag too many?

• Hold the calories: Dodge the excess calories this January 26, by saying no to typical barbeque culprits like hamburgers, fatty meats, tomato sauce, lamingtons and excess beer. Reach instead for lean meats, chicken, fish, shish kebabs and salad. (Try to avoid splashing salad with packaged salad dressing if possible.)

• Fit in some activity: Before you head off to the afternoon barbeque, get up a little earlier and do some exercise. If the weather is fine and warm, a swim, hike or family tennis match could be a great way to burn some kilojoules and build up a healthy appetite before lunch.

• Head to the beach instead: A day at the beach is a cherished Aussie pastime. It’s also a great way to enjoy some physical activity as you splash and swim around, play beach cricket and walk along the shore. Just ensure you’re sun smart: remember to slip, slop, slap, seek and slide.

VALENTINE’S DAY Love your partner and your health this V-day with these healthier alternatives: • Love actively: Organise an adventurous Valentine’s Day. Think partner-orientated activities like a country bike ride, rock climbing, hiking, or canoeing. Finish it all off with a healthy picnic in your favourite park.

• Sweet enough: Instead of showering your love with sugary chocolate, give them something healthier and just as delicious. Well Naturally No Sugar Added Chocolate is sweetened with plant-based sweetener stevia, not sugar.

Stevia has no calories and no impact on blood sugar levels.

So you save on the empty calories of sugar. (Not to mention the health risks associated with excess sugar consumption.)

• Move me: Create your own movie theatre at home! Select a classic film you both love, borrow a projector and set up some comfy beanbags in the back yard. Presto! Now get healthy by serving some air-popped popcorn, and a delicious fruit platter. Just add a healthy dose of cuddles.

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The latest in spring health,

happiness and Smart swaps SWAP: A chocolate biscuit for a Well Naturally High Protein Mini Bar. The latter contains 38% protein to keep you fuller for longer.

SWAP: Potato chips for air-popped popcorn. Popcorn is a good source of fibre and antioxidants.

Sw ap wi th th is

SWAP: Ice cream for frozen, blended fruit. Banana and berries make a great combination when frozen, and boast invaluable nutrients.

Sw ap w ith th is

• The ultimate goal is to not intentionally add any refined sugars to the food and beverages that you prepare at home, and to significantly reduce your sugar intake from the processed foods and beverages that you buy.

So long sugar “We are faced with a global pandemic of obesity and type 2 diabetes, and this is entirely due to ultra-processed fast food that is very high in sugar, fat and salt; and sugar-sweetened soft drinks. None of these give any feeling of fullness or satiation.” – Professor Graham McGregor,

• If you need to sweeten tea and coffee, use stevia-based sweeteners.

Cardiovascular Medicine, Wolfson Institute of Preventative Medicine, UK.

• Importantly, don’t “beat yourself up” if you occasionally indulge in a sweet treat; just ensure that it is genuinely an occasional occurrence (e.g. a piece of birthday cake).

How to avoid excess sugar consumption

• Do not try and eliminate all sugar from your diet because most fruits and vegetables contain natural sugars, and fruits and vegetables are important in your diet for fibre, antioxidants, vitamins and minerals.

By Vitality Food Scientist Wladimir Budnik If we are to halt the worldwide pandemic of obesity and type 2 diabetes, we have to significantly reduce the amount of added sugar in our daily diet, have a more balanced diet, and enjoy a more active lifestyle. Through these changes, we should see a marked improvement in the global obesity pandemic.

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•W here possible, replace all the processed foods, snacks and beverages that you buy with “No Sugar Added” versions – like Well Naturally No Sugar Added Chocolate. Where these are not available, be diligent and read the nutritional panel information that shows the sugar content per 100g, and then chose the ones with the lowest sugar value.

• Stay physically active and your body will be more efficient at “burning up” the sugars that you consume. Burning excess energy means you will avoid weight gain.

Remember, it’s not sugar that’s “evil” – it’s way we overuse and consume it that is the real problem.

The solution is in our hands.

IN SEASON

Seasonal star: Cherries Cherries are synonymous with Christmas in Australia. Sweet, red and celebratory, they often appear as a cherished offering in many Christmas Day spreads. Summer is cherry season, with the fruits being available in abundance from November to February. As delicious and versatile as they are, cherries also impart many nutritional benefits.

Nutrition: Cherry’s rich, red colour indicates that these stone fruits are popping with polyphenolic flavonoid compounds called anthocyanin glycosides. These plant pigments abound with antioxidants that benefit the body.

Anthocyanin glycosides offer anti-inflammatory benefits, making cherries great for those with arthritis, muscle conditions and sports injuries.

Tart cherries such as Montmorency cherries are high in natural melatonin, which helps support restful sleep patterns. Chillax Natural Sleep Support Drink is made from the juice of these cherries, making it an effective sleep solution. See page 34 for more.

Cherries also contain zinc, iron, potassium and manganese. The best way to get as much of these nutrients as possible, is to consume cherries fresh.

Cherries contain 250 kilojoules (60 calories) per 100 grams and contain negligible amounts of fat, and no cholesterol.

Selection: There are 19 popular varieties of cherries available in Australia.

Ask your green grocer to show you some different varieties, or visit your local farmer's market for a wider selection. Quality cherries have firm, bright, shinny skin. They will also still have their stalk well attached.

Try them:

◄ Cherries go so well with panna cotta.

Mmm...yum!

•A s an essential element in festive desserts such as cheesecake, panna cotta, black forest cake, Christmas pudding and trifle.

•T o impart zesty sweetness to poultry and meat dishes like duck, chicken, turkey, lamb and pork.

• For breakfast: in muesli, smoothies, muffins and juices.

Try this: Hydrate for the heart In higher temperatures, it’s very important to keep yourself hydrated though adequate water consumption.

When your body has sufficient fluids, the heart is able to pump blood more effectively, and this in turn helps the muscles work more fluidly. Basically, if you keep your water levels up, your heart will not have to work as hard to power your body in the heat. So drink up!

Try this: “Me time” Keep stress levels on low this holiday season, by taking some time out for yourself. The hectic nature of gift buying, social commitments, late nights and financial pressures can put strain on your wellbeing. Take the time to go for an early-morning walk or swim, book a spa treatment or head out on a solo drive just to clear your head and regain serenity. Importantly, try to get as much sleep as possible to maintain your energy levels.

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IN SEASON

Cool for cats This summer is forecast to be even hotter and dryer than last year, and as such, we need to make sure our pets are taken care of in the scorching heat. Deborah Edwards has six tips for keeping your furry friends cool and comfortable this summer.

1. Never leave your pets in the car while you run into the shops. If you can’t take them with you, find them a shady spot outside, near a tree or something else you can attach their lead to.

2. Make sure your pets have constant access to cool, fresh water. If you leave their water dish in the sun, the contents will heat up quickly. Be sure to refill the dish with fresh water a couple of times a day.

3. If your pets aren't allowed in the house, make sure they have a shaded area to rest in at all times of the day. Remember, the sun moves!

You need to make sure shade is constantly accessible.

4. Exercise is always important for animals, but during summer it’s important that you only take them for a workout early in the morning or late in the afternoon. That midday sun is even tougher on them than it is on you!

5. Summer is prime time for ticks and parasites. Be sure to check your pets regularly, and ask your vet for a recommendation on which tick and parasite repellent is best suited to your animal.

6. Be sure to keep your pet’s coat well maintained. When they malt, you must brush them regularly to remove excess hair. Again, check with your vet first, but it could also be necessary to give your pet a once over with the clippers to keep their hair short, and their bodies cool.

Deborah Edwards is the owner of Love My Fur Kids – a brand new pet care service in Sydney and Melbourne. For more information visit www.lovemyfurkids.com.au.

Carried away in the car

Summer is road trip season! Time to hit the highway and enjoy some quality memories and conversations with the family. If you suffer from motion sickness (30 per cent of people do) don’t let this fetter the fun. Try using music to reverse the symptoms. Calming tracks can assist, by distracting you from the nausea and dizziness that is characteristic of motion sickness.

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Try this: Give skin a moisture surge Warm weather, wind and swimming can dehydrate the skin and it’s important to keep pH levels balanced in summer. Restore your skin with a concentrated mist such as derma e Hydrating Mist. This formula is made with hyaluronic acid (nature's moisture magnet, which can hold up to 1,000 times its weight in water). Derma e Hydrating Mist also contains antioxidants Green Tea and Vitamin C to help fight environmental stress for radiant skin.

Packaged in a convenient spraypump, this portable mist is perfect for keeping in your bag, on your desk, or in your carry-on luggage. dermaenaturalskincare.com.au

IN SEASON

To do list: 10 ways to stay healthy as we age As life goes on, embrace the joys of ageing gracefully and keep these simple wellbeing rules in mind. Annette Spanski reveals her top 10 tips.

1. Balance your hormones: Regular hormone checks will ensure you keep your hormones balanced and healthy. Doing so will help you age with vibrant health and happiness – pain-free, and with all your marbles.

2. Put yourself first: It isn’t selfish; it’s essential, because when you feel good, everyone in your life receives the best of you.

3. Supplement wisely: It can help to supplement

our diets in order to maintain optimal health, especially as we age. Just ensure you do your research before you spend your hard earned dollars on any supplements, as many may not be as effective as they claim to be.

4. Think positively: You attract in your life whatever

you give your attention, energy and focus to – whether positive or negative. So focus on the positive.

5. Move your body: We hear it over and over again, but it always rings true: if you want to avoid having an unhealthy, untoned body, you must work out regularly. Forget the latest exercise craze, choose something that you will stick with and make it an enjoyable activity. Try weight training, yoga, and power walking.

7. Sleep well: Getting to sleep, staying asleep, and

waking up rested is vital to your body’s health. It also improves your mood and helps you enthusiastically begin your day.

8. Technology time out: Try spending a day with friends and family, without making calls, reading or sending texts.

Abandon Facebook, Twitter, Instagram and the internet during your get-together.

9. Chillax, learn to relax: Too much stress makes

you age prematurely. Apart from the grey hair and wrinkles, there could be memory problems, fatigue, anxiety, and high blood pressure possibly heading your way. So, learn to chill out and don’t “stress yourself old”.

10. Put health first: My grandmother used to say, “Without your health, you have nothing”. Ask yourself this question when life becomes stressful and you begin putting other priorities before your wellbeing: “Is it worth risking my health over?”.

Annette Spanski is an anti-ageing coach and creator of the Keep Life Simple blog. She advises women of how to avoid the negative symptoms of ageing, and feel great. For Annette, age is simply a number. She shares her experiences and more at keeplifesimple.com.au.

6. Avoid pharmaceuticals: Unless it’s absolutely

necessary, try to avoid taking medication. And only use the medication according to its intended use. Too many of us today reach for the quick fix, Band-Aid cure of pharmaceuticals. A healthy body is a master at healing itself. Whenever you can treat a problem or condition without pharmaceuticals long term, it can be the better and safer path to choose.

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THE SKIN YOU'RE IN

Protecting yourself from overexposure to UV: 1. NOT JUST WHEN IT’S HOT Many people associate ultraviolet radiation (UV) damage with hot temperatures, but this isn’t necessarily correct. You can still experience sunburn and skin damage on a cloudy or cool day. Next time you’re checking the weather, don’t just check the temperature, but also UV levels for the day ahead.

When the UV is 3 or above, you need to use sun protection.

Use Cancer Council’s free SunSmart App to alert you when sun protection is required. Find out more at cancer.org.au/SunSmartApp

2. NOT JUST AT THE BEACH Enjoy your time outdoors, minus the sun damage. It’s important to take heed of the UV index and protect your skin when you’re taking part in outdoor activities like: • Boating, swimming and snorkelling • Playing or participating in outdoor sports and activities • Watching outdoor sporting events like cricket or tennis • Attending an outdoor party, barbeque, picnic or festival • Working outside • Playing outdoors with children at the park or playground Make sure you re-apply sunscreen every two hours as these activities can cause sunscreen to rub off.

3. A FIVE-STEP APPROACH

Have a SunSmart summer

The safest way to protect your skin from UV damage is to use a combination of sun protection measures:

on sun-protective clothing

on SPF30+ sunscreen

Life shines in summer. Beaches, barbeques and summer sports all beckon us outside.

on a broad brimmed hat

As you bask in the beauty of this superb season, be sure to stay SunSmart and protect your skin. Here is some advice

shade wherever possible

on proper sun protection practices from Cancer Council Australia.

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on some sunglasses

THE SKIN YOU'RE IN

4. UNDERSTAND UV RAYS Ultraviolet (UV) rays are categorised as UVA and UVB rays.

Excessive exposure to: • UVA rays contributes to skin ageing and can increase your risk of skin cancer.

• UVB rays cause sunburn and are a major skin cancer risk.

Seeking shade

Staying in the shade is an effective way to reduce UV exposure.

Use trees or built shade structures, or bring your own! Whatever you use for shade, make sure it casts a dark shadow and use other protection (such as clothing, hats, sunglasses and sunscreen) to avoid reflected UV radiation from nearby surfaces.

Sliding on sunglasses

Sunglasses and a broad-brimmed hat worn together can reduce UV radiation exposure to the eyes by up to 98 per cent. Choose close-fitting wrap-around sunglasses that meet the Australian Standard AS1067. They should be worn by adults and children alike.

7. GOOD COVERAGE

5. WEAR IT RIGHT There is more to sun protection than slipping on a shirt.

Be sure that your sun protective clothing: • Covers as much skin as possible. Shirts should have long sleeves and high necks or collars • Is made from close weave materials like cotton, polyester/cotton and linen • If used for swimming, is made from materials such as lycra, which stays sun protective when wet

6. VERY SHADY As well as sunscreen and UV protective clothing, other measures to adopt when exposed to UV levels of 3 and above for more than brief periods, include:

Slapping on a hat

A broad-brimmed, legionnaire or bucket style hat provides good protection for the face, nose, neck and ears, which are common sites for skin cancers. Caps and visors do not provide enough protection. Choose a hat made with closely woven fabric – if you can see through it, UV radiation will get through. Hats may not protect you from reflected UV radiation, so also wear sunglasses and sunscreen, too.

Sunscreen should be applied to dry skin at least 20 minutes before sun exposure. Slop on your sunscreen liberally – using at least a teaspoon for each limb, front and back of the body and half a teaspoon for the face, neck and ears. Most people don’t apply enough sunscreen, resulting in only 50-80 per cent of the protection stated on the product. A full body application should be 32-35ml.

8. SPRAY EVENLY Sunscreen technology has advanced significantly since the early days of Slip Slop Slap. Now, sunscreen is not only slopped on, it’s also sprayed or rolled on. Products such as Cancer Council SPF 50+ Active Oil Free sunscreen feel light and dry on the skin.

The key with sunscreen sprays is to apply them in a non-windy environment where the spray cannot be blown away before it reaches the skin. When using spray-on sunscreens, hold the bottle around 15cm away from the skin, then spray liberally. Follow by rubbing sunscreen into the skin – ensuring it covers the skin evenly.

9. REAPPLICATION Sunscreen should be re-applied every two hours, and every time after swimming, sweating and towel drying. One application of sunscreen is simply not enough to keep you protected throughout the day. Each full body application should be about 35ml, meaning that a 110ml tube of sunscreen should last three applications.

10. PROTECT YOUR BEAUTY Attitudes toward sun protection are definitely evolving, as are sunscreen formulas that feel lighter on the skin; though many people still see sunscreen application and other sun protection measures as somewhat inconvenient. The idea of applying sunscreen to the skin should be just as accepted as the application of cosmetics, skin care or body moisturiser. We use these products to enhance the beauty of our skin, however the first step to beautiful skin is protection from UV damage.

UV damage is the main culprit in premature ageing and wrinkles, so preventing this damage is a proactive approach to beautiful skin.

To protect and enhance your beauty at the same time, try Cancer Council's SPF 30 Cosmetics range. Including BB Crème, Face Moisturiser, Foundation, Lipstick, Lip Gloss, Hand Cream and Body Moisturiser, the range combines SPF 30 protection with skin-nourishing and beautifying properties.

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THE SKIN YOU'RE IN

CANCER COUNCIL SUNSCREEN MAKES APPLICATION EASY Sunscreen application should be breezy. Gone are the days of sticky, ghost-white sunscreen that smells of chemicals on the skin. Cancer Council sunscreen works hard to provide formulas that seamlessly suit everyone’s lifestyle and skin care requirements. Some new innovations will be in-store this summer.

PEPPA HELPS PROTECT Cancer Council has for years provided affordable, high quality sunscreen products especially for children with delicate skin.

Now, it has collaborated with one of television’s most-loved pre-school characters to produce a new range of SPF50+ sunscreen.

Cancer Council Peppa Pig SPF50+ Kids sunscreen makes wearing sunscreen fun and will encourage more children to adopt sound sun protection practices.

Peppa fans will delight in seeing their favourite pink pig gracing the packages of Kids SPF 50+ 50ml Ezi Clip, Kids SPF 50+ 75ml Roll On and Kids SPF 50+ 200ml Finger Spray.

New Peppa Pig packs contain the same, very high-protection SPF 50+ Kids formula – dermatologically tested and developed for delicate skin – that parents have always trusted for their children. Available now in Coles supermarkets.

NO SLIP UPS The Active formula sunscreen has always been one of Cancer Council’s best sellers. Formulated with mineral silica, Active imparts a dry touch feel on the skin. It’s perfect for those who dislike the greasy feel left by traditional sunscreens – especially those with oily skin. The oil free formula will not block pores, so those concerned about blemishes need not worry.

People who require a non-slip grip – such as sports players, cyclists and outdoor workers – will also benefit from this formula.

Now, Active is even easier to apply – available this season in Oil Free continuous spray pack. This clear sunscreen sprays on quickly, for the easiest possible application. And because it’s a spray, it feels light and non-sticky on the skin – making it more enticing to reapply and keep skin protected throughout the day.

JUST LIKE OLD TIMES Back by popular demand is Cancer Council SPF 50+ Classic sunscreen. This old favourite is made with 20 per cent zinc oxide – a physical blocker which many people prefer. It features the beachy, tropical scent of coconut to remind us of cherished summer days past.

LET YOUR TRUE COLOURS SHINE Evoke memories of childhood, with Cancer Council SPF 50+ Classic Zinc Sticks.

Making application fun for everyone, these multi-coloured Zinc Sticks are the ideal way to show your team loyalty at sporting events, or get into the celebratory spirit at barbeques, beach days and festivals.

Zinc Sticks are available in white, skin tone, and triple pack green, white and gold.

To ensure adequate protection, use Cancer Council SPF 50+ Zinc Sticks in conjunction with all-over body sunscreen.

As with all sunscreens, these products should not be used to extend your time in the sun. Cancer Council recommends re-application every two hours, as well as the use of other UV protection measures such as sunglasses, hats, protective clothing and shade.

You can purchase Cancer Council sunscreen products at major supermarkets, pharmacies, Cancer Council stores and online at Cancercouncilshop.org.au.

Every product sold helps beat cancer.

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EVERY TUBE HELPS BEAT CANCER. By purchasing Cancer Council sunscreen you are helping to fund cancer research, patient support and education. cancer.org.au

Cancer Council has always provided affordable, high quality sunscreen products for children.

Now, it has collaborated with Peppa Pig to produce a new range of SPF50+ sunscreen.

Cancer Council Peppa Pig SPF50+ Kids sunscreen makes sun protection fun.

Available now in Coles Supermarkets.

CANCER COUNCIL PEPPA PIG SPF 50+ KIDS SUNSCREEN

Cancer Council Peppa Pig Kids Sunscreen Ezi Clip SPF50+ 50mL

Cancer Council Peppa Pig Kids Sunscreen Roll On SPF50+ 75mL

Cancer Council Peppa Pig Kids Sunscreen Finger Spray SPF50+ 200mL

Follow these five simple SunSmart measures to help prevent skin cancer: 15

Help yourself Entertain your healthy side this summer with a delectable selection of classic, celebration favourites, made better for you by nutritionist Hayley Cavicchiolo.

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F E ST I V E FA R E

WHITE CHRISTMAS Dreamy and delicious, these fun white chocolate treats will delight children and adults alike. Plus, they're surprisingly sweet without the sugar!

Gluten Free | Refined Sugar Free

Makes 24 squares Ingredients ¾ cup Natvia icing mix, sifted of any clumps 1 heaped cup mixed dried fruit (sultanas, cherries, raisins, cranberries, ginger or whatever you prefer) 1 packed cup desiccated coconut 3 heaped cups rice puffs 1 cup powdered milk 250g coconut oil, melted

Method Combine dry ingredients in a mixing bowl.

Melt coconut oil over low heat and cool slightly before pouring into dry ingredients Mix well to evenly combine.

Press mixture into a lightly greased slice tin and chill in the fridge until set.

Cut into small squares and store in an airtight container in the refrigerator until ready to serve.

HEALTHY KITCHEN

CHRISTMAS ICE-CREAM PUDDING A hot, Southern Hemisphere Christmas calls for a cool dessert to complete a lunch or dinner feast. This ice cream version of the classic pudding says “Australian Christmas” like nothing else.

Gluten Free | Refined Sugar Free

Serves 12 Ingredients 2 litres no added sugar vanilla ice-cream, softened slightly 1 heaped cup mixed dried fruit (sultanas, raisins, cranberries) 1 cup of tinned pitted cherries, drained and halved ¼ cup desiccated coconut ¼ cup toasted flaked almonds (optional) 1 teaspoon cinnamon ½ teaspoon mixed spice 2 teaspoons of brandy or hazelnut liqueur (optional) 1 90g block of Well Naturally No Sugar Added Chocolate (in Creamy Milk or Rich Dark varieties), grated To garnish ½ cup Well Naturally No Sugar Added Dark Chocolate Melts, plus 1 45g Well Naturally No Sugar Added Creamy Milk Bar, melted together with 1 teaspoon of coconut oil Fresh cherries or berries Holly or mint leaves

Method Combine dried fruit, coconut, spices and flaked almonds in a bowl and add to the softened ice cream.

Stir through the cherries and liqueur and finally, the grated chocolate until all ingredients are evenly combined.

Line bowl or dome shaped cake tin with plastic wrap, spoon in mixture, cover and place in freezer overnight.

Remove from freezer and let sit for 1-2 minutes before turning out onto a serving plate.

Allow melted chocolate to cool and thicken slightly before drizzling over pudding.

Decorate as desired.

Tip: A hot towel over the bottom of the bowl may help you get the ice cream out onto the plate should you experience any difficulty.

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HEALTHY KITCHEN

N AT I ON A L PR I D E

LIGHT AND EASY QUINOA SAUSAGE ROLLS

AUSTRALIA DAY LAMINGTONS

Who'd have thought the classic sausage roll could get healthier?

In this version, you'll still enjoy the full, savoury flavours of this Aussie favourite, without the fat and carbs of the pastry.

Get patriotic without the extra calories this January 26. These fluffy lamingtons are coated in rich, No Sugar Added chocolate.

Gluten Free | No Added Sugar | Dairy Free

Makes 12-15 mini sausage rolls Ingredients 250g lean minced beef / pork 1 medium brown onion, finely diced 2 cloves (or 1 tablespoon) garlic, minced 1 large free range egg 2 tablespoons no added sugar barbeque sauce ¼ cup sweet potato, grated ¼ cup zucchini, grated 1 small red chilli, de-seeded and finely diced 1 tablespoon fresh parsley, finely chopped Freshly ground black pepper + sea salt, to season to taste ¼ cup quinoa, cooked Square rice paper wrappers (or you can use gf puff pastry sheets if you prefer) 2 tablespoons sesame seeds

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Method In a pan on the stove, sauté onion, grated sweet potato and zucchini in a little olive oil until the onion becomes translucent.

Add all ingredients (except for the rice paper wrappers) to a bowl and with your hands, mix until evenly combined.

Roll mixture into even sized lengths, to fit the width of the rice paper wrappers.

Dip rice paper quickly in warm water until just pliable, then wrap around the sausage mixture. For a thicker ‘pastry’ use two wraps.

Brush or spray lightly with olive oil or melted butter, sprinkle with sesame seeds and bake in 180°C oven for 12-15 minutes until crisp and golden.

Gluten Free | No Added Sugar | Dairy Free

Makes 12 medium-sized lamingtons Ingredients Cake ½ cup fine coconut flour, sifted ½ cup almond or cashew flour 3 teaspoons gluten free baking powder 5 large free range eggs 1 cup coconut milk 3 teaspoons pure vanilla extract ¼ cup cold pressed extra virgin coconut oil or butter, melted ¼ cup Natvia or a few drops of liquid stevia (to your desired sweetness) Flaked, shredded or desiccated coconut for coating Chocolate ganache icing 250g Well Naturally Sugar Free Dark Chocolate Melts ¼ cup coconut cream (or regular cream if you prefer) Method Preheat oven to 160°C Lightly grease a square cake pan and line with baking paper.

Using an electric beater, beat together the eggs, vanilla and

Natvia until light and creamy.

Whilst still beating, add the melted coconut oil/butter and coconut milk, and continue mixing until well blended.

Add the sifted coconut, almond/ cashew flour and baking powder and mix until combined – making sure not to overbeat as this will make the lamingtons too dense.

Pour the cake mixture into prepared tin and bake for around 35 minutes, or until skewer comes out clean.

Allow the cake to cool in the tin, before turning out onto a wire rack and cutting into 12 even-sized squares.

For the ganache icing Warm the coconut cream over medium heat, until very hot but not boiling.

Remove from heat and add melts, stirring until chocolate is melted and the icing becomes smooth and free of any lumps.

Dip each cake square into the chocolate mixture, coating evenly on each side before tossing in coconut and placing on a wire cooling rack to set.

Share with friends and enjoy!

HEALTHY KITCHEN

P I C N I C S I N T H E PARK

CARB-LESS MINI QUICHES WITH A HAM CRUST

SEASONAL CAPRESE SALAD

These mini quiches are a surprising twist on a pastry classic. They’re great for enjoying during a picnic in the park on a warm summer's day.

A classic Italian salad, this one is perfect for picnics and barbeques, or just to enjoy with the family in the height of summer.

Gluten Free

Gluten Free | Vegetarian

Makes 12 quiches Ingredients Butter or olive oil spray for greasing 12 slices of ham (such as Virginian or leg ham) 6-8 large eggs, whisked 2 cups of your favourite vegetables such as finely sliced or grated zucchini, button mushrooms, asparagus, onion, diced capsicum and broccoli florets – lightly sautéed in a little olive oil to soften and caramelise 1 cup cheddar cheese, finely grated 1 cup milk (or half cream / half milk for extra creaminess) Freshly ground sea salt and black pepper to taste Method Preheat the oven to 180°C. Grease the inside of a 12 hole muffin tray.

Line each hole with a slice of ham to make a cup shape. The ham will overhang slightly, however once the filling goes in, they will begin to take shape.

Evenly distribute the vegetable filling and the grated cheese into the ham cups.

Whisk together the eggs and milk until thoroughly combined, then season to taste with salt and pepper and whisk again.

Avoid adding too much salt, as the cheese and ham will both add considerable flavour.

Ladle the egg mixture into each of the ham cups until ¾ full and the mixture is evenly distributed (they will rise slightly during baking).

Bake for around 15-20 minutes or until completely set and leave to cool slightly before removing from the tray.

Enjoy warm or cold as a canapé, or with a tasty side salad for a light and healthy summer meal.

Serves 4 Ingredients 1 tub of fresh bocconcini balls, halved, or your favourite mozzarella, torn 2 punnets ripe cherry tomatoes, halved Sea salt Freshly ground black pepper Extra virgin olive oil 1 bunch fresh basil leaves

Method Place the bocconcini or mozzarella into a large serving dish and scatter the tomato halves over the top.

Season well with salt and pepper, and drizzle with olive oil.

Tear up the basil leaves and stir through the salad just before serving.

Tip: Always use fresh ingredients for the best-tasting salad.

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.

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Easy does it The star of popular cooking series River Cottage, "real food" chef Hugh Fearnley-Whittingstall believes good, nutritious food can be simple and enjoyable to create. In his new book Light & Easy, Hugh serves delicious dishes that you'll love to eat and prepare.

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HEALTHY KITCHEN

MUSHROOMS WITH CHILLI AND PRESERVED LEMON

BUCKWHEAT NOODLES WITH WAKAME AND GINGER

Fresh, raw mushrooms have a delicately creamy, almost nutty quality. The secret is to slice them thinly and season them well. In this salad, they’re pepped up with preserved lemon, chilli and rocket.

This is an easy and tasty way to enjoy the mineral-rich goodness of seaweed. It’s a dish that can be prepared in advance and travels well.

Despite its name, buckwheat is not a form of wheat and is gluten-free.

Serves 2, or 4 as a starter Ingredients 100g chestnut or open cap mushrooms 75g white button mushrooms 50g enoki mushrooms (optional) 2 tablespoons extra virgin grapeseed or olive oil, plus extra to finish ½ lemon ¼ small red chilli, seeds removed, finely chopped 2 good handfuls of rocket 1 tablespoon chopped preserved lemon rind Sea salt and freshly ground black pepper

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Method Wipe the mushrooms with a damp cloth to remove any dirt.

Cut off any tough stem ends.

Using a sharp knife, thinly slice the chestnut and button mushrooms. Put them in a bowl with the enoki, if using.

Add the oil, a generous squeeze of lemon, the chilli and some salt and pepper.

Toss well and leave for a couple of hours if you can, to allow the flavours to mingle.

If you don’t have the luxury of time just crack on and it will still be great.

Arrange the rocket and dressed mushrooms on serving plates and scatter over the chopped preserved lemon rind. Give it a final generous trickle of oil, another squeeze of lemon and a touch more salt and pepper, then serve.

Serves 2, or 4 as a starter Ingredients 15g dried wakame seaweed (either strips or flakes) 150g soba noodles 1 large or 2 medium carrots 1 large or 2 small courgettes 10g toasted sesame seeds For the dressing 2cm knob of ginger (about 15g), peeled and grated 2 tablespoons mirin (or 1 tablespoon each sweet sherry and water) 1½ tablespoons tamari ½ tablespoon Japanese rice vinegar 1 tablespoon toasted sesame oil Method Put the dried wakame seaweed in a bowl of cold water to rehydrate. Follow the packet instructions: it may take anywhere from 2-15 minutes.

Meanwhile, cook the noodles according to the packet instructions until tender but with a slight bite (usually in boiling water for 5–6 minutes). Drain

and immediately run them under cold water to cool down. Drain thoroughly, then tip the noodles into a large bowl.

Peel the carrots and slice into ‘spaghetti’ or thin matchsticks on a mandoline, or use a food processor, or coarsely grate. Do the same with the (unpeeled) courgettes. Add to the noodles.

When the seaweed has plumped up and become fleshy, drain it well and squeeze out excess water with your hands.

Pick through it, discarding any tough stalks if necessary. Chop the seaweed roughly (unless it is in flakes) and add to the noodles and vegetables.

For the dressing, mix together the ginger, mirin, tamari, vinegar and sesame oil. Pour this over the noodles and toss so that everything is coated and the ingredients are evenly distributed. Taste and adjust the flavours as necessary – you may need a little extra vinegar or a touch more mirin.

You can serve this at once, or keep it cool for a few hours – in which case toss once more before serving – with toasted sesame seeds sprinkled over.

HEALTHY KITCHEN

QUICK, SPICY FISH AND TOMATO CURRY

CHOCOLATE AND AVOCADO MOUSSE

Fish curry may sound like an undertaking, but it can be fast, because the fish itself cooks through in a matter of minutes. All you need to do is create a quick, flavoursome, spicy sauce first.

Raw and dairy-free, this is one of the richest, chocolatiest mousses you’ll ever taste. Lightly macerated strawberries work wonderfully with the flavour. Cherries or raspberries would do just the same.

Serves 3-4

Serves 2

Ingredients 2 tablespoons rapeseed or sunflower oil 1 large onion, sliced 2 teaspoons freshly grated ginger 3 garlic cloves, grated 1 tablespoon medium curry powder, or paste 1 cinnamon stick (optional) 300ml tomato passata 100ml coconut milk ½ teaspoon sugar 500g white fish fillets, such as pollack, coley or sustainably caught haddock, skinned Juice of ½ large lime Sea salt and freshly ground black pepper To finish Coriander leaves A few black onion (kalonji) seeds (optional)

Method Heat the oil in a large saucepan over a medium-low heat.

Add the onion to the pan and cook, stirring regularly, for 8-10 minutes until soft.

Now add the ginger, garlic, curry powder or paste and cinnamon stick, if using, and fry for a minute or two. Add the passata and coconut milk, the sugar, a pinch of salt and some pepper. Stir well and simmer, stirring from time to time, for about 10 minutes until rich and well blended.

Meanwhile, check the fish for pin bones, prising out any you find with tweezers, then cut into large pieces, about 4cm square. Add these to the sauce, bring back to a very gentle simmer and cook for 4-6 minutes until the fish is just cooked through, stirring very carefully a couple of times (you don’t want to break up the fish if you can help it). Remember it will continue to cook after you have taken it off the heat.

Stir in lime juice, taste and add more salt or pepper if needed.

Serve straight away with rice.

Finish with fresh coriander, and black onion seeds.

Ingredients 2 very ripe, large avocados 3 tablespoons cocoa powder A good squeeze of lime juice, or more to taste 3-5 tablespoons runny honey For the honeyed strawberries 200g strawberries, halved or thickly sliced 1 tablespoon runny honey A good squeeze of lemon juice

Method Combine the strawberries with the honey and lemon juice.

Cover and leave for 20-30 minutes then, once the juices are starting to seep from the berries, stir again and set aside.

Meanwhile, to make the mousse, halve the avocados, remove the stones and peel, then put the flesh into a food processor. Add the cocoa powder, a good squeeze of lime juice and 3 tablespoons honey. Process to a thick purée, then taste and add more honey or lemon juice to taste.

Scoop the mousse into small serving dishes, cover and chill for an hour or so. Serve with the honeyed strawberries and their juices spooned on top.

Recipes and images from River Cottage Light & Easy: Healthy Recipes for Every Day by Hugh Fearnley-Whittingstall, RRP $49.99.

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Christmas control With Michelle Bridges Did you know: the average Australian adult will gain up to two kilograms over the Christmas period. Michelle Bridges 12 Week Body Transformation dietitian Chantelle Curtis-Latchford shares her advice for avoiding festive weight gain and staying healthy all season long.

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HEALTHY KITCHEN

Here’s a handy visual: most of us will walk away from the silly season carrying the weight equivalent of half a small Christmas ham. Not ideal, right?

Don’t worry, the answer isn’t to deprive yourself completely, or say no to fun. No way! Avoiding holiday weight gain is all about having a game plan. So before you get your reindeer antlers and strappy heels on, read (and remember!) these top tips.

Are you hungry or just bored?

You may be on holidays and vegging out at home or while travelling, but don’t turn that into an excuse for constant snack attacks or grazing on leftovers. When you reach for something to eat, ask yourself: are you actually hungry or just bored? If it’s boredom, go for a walk or play with the kids – avoid eating just for the sake of it.

You don’t want to end up run down and heavier than you were before! That’s why the 12WBT Meal Plans are based on the Australian Dietary Guidelines. To learn which foods you should eat each day to get enough of the nutrients essential for good health and wellbeing, refer to these guidelines.

Work your workouts It may be one of the most hectic periods in the year, but don’t let exercise fall off your to-do list. Schedule a training session on the day of a function and don’t skip exercise the next day, even if it’s just a walk or toning session. Over the holiday period, when your energy intake increases, you will really notice how exercise can help keep your weight under control.

Make it better Flick the page for some exciting entertaining recipes, sure to be appreciated by your health-conscious guests, and flavour-conscious guests alike.

Savour in-season summer fruits Summer is prime time for gorgeous fruit – with mangos, peaches, nectarines, grapes, cherries, berries, figs and melons all in season. Enjoy these delicious fruits as a snack or added to a salad – they are high in fibre, vitamins and minerals and are lower in calories per serve than processed foods such as chips or biscuits.

Eat slowly If you tend to consume your food at lightning speed, then slow down! It takes around 20 minutes for your stomach to tell your brain that you are full. Take the time to appreciate the taste, smell and texture of the food. The slower you eat and the more you enjoy your food, the less you will need to eat to feel satisfied.

Strike a balance While you may be tempted to make fruit cake, prawns and Christmas ham your main food groups over the festive season, it’s important to eat meals that fulfil all your nutritional needs.

While you may be tempted to make fruit cake, prawns and ham your main food groups, it’s more important to eat meals that fulfil all your nutritional needs.

CONQUER THE CHRISTMAS PARTY SPREAD Have a plan and stick to it Cocktail party food is generally fatty and unsatisfying so eat something before you leave the house. Try a salad or light meal. That way you won’t arrive starving and tempted to eat every nibble in sight! Before you leave home, think about how many (if any) canapés you plan to eat. Then stick to that limit. You won’t feel deprived or like you have to face any guilt from eating too much.

Courses for courses Decide what you’re going to eat as early as possible.

If you can, have a look at the menu before you arrive or at least before you sit down. Aim for your plate to be made up of 25 per cent protein, 25 per cent low GI and/or whole grain carbs and the remaining 50 per cent salads or vegetables. Remember, you don’t have to eat everything on your plate. Have enough to taste the dish, and be aware that there's probably more food to come.

Choose fruit for dessert If you are eating out, or have a choice at a function, steer towards a fruit-based dessert. For example, pick a pavlova with fresh fruit and natural yoghurt over a mud chocolate cake with a side of cream.

Switch up your drinks Make your first drink, and at least every second one thereafter, non-alcoholic. Sip it slowly. It’ll help keep you hydrated and off the alcohol-lined slippery slope.

Enjoy the festive season, but not at the expense of good health. Take control of your food and exercise habits and don’t let festive merriment control you.

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HEALTHY KITCHEN

ZUCCHINI, CAPSICUM & FETA PINWHEELS

PRAWN SKEWERS WITH SMOKEY CHIPOTLE

Entertaining without the excess carbs! These little wonders are packed with veggies and flavoursome feta. They are also easy to nibble whilst enjoying a pre-dinner drink.

Chipotle is a chilli sauce with a smoky flavour. It can be replaced with any other chilli sauce, or even a pinch of dried chilli flakes.

However you choose, chilli partners perfectly with the prawns.

Serves 10 | Prep T 15 min | Cook T 10 min | 56 Cal per serve

Serves 10 | Prep T 20 min | Cook T 10 min | 45 Cal per serve

Ingredients 2 zucchinis, trimmed 1g olive oil spray 100g low fat feta 20 basil leaves 120g chargrilled capsicum, cut into 2cm strips 2 tablespoons basil pesto Method Cut zucchini lengthwise into slices about 2-3mm thick. You should get 5 slices from each.

Preheat a large chargrill pan on high heat. Lightly spray zucchini with oil. Chargrill for 2 minutes each side or until tender and lightly browned.

Transfer to a plate, and set aside to cool.

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Place feta into a bowl, mash with a fork and set aside at room temperature, as it softens slightly.

Once zucchini is completely cool, place slices on a clean work surface. Spread feta evenly over each slice. Top with 2 basil leaves and some roasted capsicum strips.

Tightly roll each zucchini slice to enclose filling. Cut each roll in half to make 2 thinner pinwheels.

Serve topped with a little dollop of pesto.

Ingredients 1 tablespoon olive oil 3 cloves garlic, crushed 30 green prawns, peeled and deveined ½ cups passata (tomato pasta sauce) 1 tablespoon brown sugar 2 teaspoons chipotle sauce 1 tablespoon red wine vinegar Ÿ cups flat leaf parsley leaves, chopped

Method Soak 30 short bamboo skewers in cold water for 15 minutes.

Combine olive oil and garlic in a shallow bowl. Add prawns and toss to coat.

Thread one prawn lengthways onto each skewer. Cover and refrigerate until ready to cook.

Place passata, sugar, chipotle sauce and vinegar in a small saucepan. Simmer over a medium-low heat for 2-3 minutes, or until slightly reduced. Set aside.

Preheat chargrill pan over high heat. Grill prawns for 1-2 minutes each side or until golden and cooked through.

Pile prawns onto a serving platter and scatter with parsley.

Serve with the chipotle sauce. for dipping.

HEALTHY KITCHEN

MIXED BERRY MOCKTAIL

GINGER & LIME SPRITZER

Refresh the festivities with this delicious, alcohol-free mixed drink.

Presenting beautiful Christmas colours, this is a great alternative for the non-drinkers in your company.

You don't need alcohol to have fun this festive season. These nifty spritzers impart delicious summer flavours and look impressive, too.

Serves 10 | Prep T 10 min | 19 Cal per serve

Serves 10 | Prep T 10 min | Cook T 10 min | 50 Cal per serve

You will need 4 cups of ice-cubes for this recipe, so start freezing them the day before, or grab a bag of ice.

Ingredients 600 ml mixed berry juice ž cup mint leaves 1 litre mineral water 250g strawberries, washed, hulled and sliced

Method Divide 4 cups of ice cubes between 10 tall serving glasses, and add the mint leaves.

Pour juice into glasses. Top with mineral water and sliced strawberries to serve.

Ingredients ½ cup sugar 60g ginger, finely grated 100 ml lime juice 600 ml soda water 3 limes, thinly sliced

Method Combine sugar, ginger and 1 cup (250ml) water in a small saucepan. Stir over low heat until sugar has dissolved.

Increase heat to high and simmer for 8-10 minutes, or until reduced by half. Remove from heat, strain and set aside to cool. Cover and refrigerate to chill.

When ready to serve, place lime juice and ginger syrup in a large jug and stir to combine. Divide evenly between 10 cocktail glasses.

Top up with soda water and add slices of lime to serve.

These recipes 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.

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servings per package: 4 serving size: 25g

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WORKOUT YOUR DIET New Year is here and it’s time to dust off those runners. By making some simple changes to your diet, you will get the most from your exercise sessions, and reach your 2015 goals faster. Nutritionist Kate Walker explains.

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FIT FOR LIFE

A big part of getting your diet workout ready is knowing what to eat and when to eat it. You may enjoy doing a variety of exercises or sports, so the following are some tips on what to eat for different intensities and exercises.

The most important aspect to always remember when exercising is hydration. Drinking enough water pre and post exercise enables a good workout and keeps you physically and mentally focused. Vice versa, drinking enough water throughout the day means you are more likely to have the energy to train at night. While food gives us vitality, simply adding 2-3 glasses of water to your daily intake can make all the difference. If you exercise in the morning, drink two glasses of water before you get started. You will be dehydrated from 7-8 hours' no fluid.

Whether or not you eat something prior to exercise in the morning depends on your preference. If you are doing high intensity sessions like bootcamp or spin, you may benefit from having something small, like half a banana or a few dates to fuel the blood and muscle cells for a burst of energy.

If you are just doing a low intensity session like pilates, walk or weights session, you may not feel the need to eat prior. If you have dinner quite early, it’s good to have something small, like half a banana or a few dates to fuel the blood and muscle cells.

This is particularly important for early morning, high intensity sessions. Carbohydrates will be the best option compared to a protein, as they are broken down into simple sugars in the body (glucose) and quickly provide energy to the cells. If you are just doing a low intensity session, you may not feel the need to eat.

Exercise nutrition checklist: • Decide which time of day suits you best for exercise • Build a nutrition plan around this, including pre and post workout snacks and meals • Aim to eat regularly throughout the day • Keep hydration levels up • Eat 2-3 palm sized portions of protein throughout the day, and particularly after a weight or resistance training programme like pilates or pump class • Eat four cups of low starchy vegetables per day, such as spinach, broccoli, carrots, celery, cucumber, cabbage, etc.

• Eat two serves of carbohydrates per day (palm portion size).

Brown rice, quinoa, kumara, pumpkin and oats are good sources.

Mini diet plan PRE WORKOUT 400mls water

WORKOUT

Lunch

Chicken and green salad or

Post exercise intake is very important. Again, hydration is key if you have been sweating. A good way to check how much water you may lose in a typical session is to weigh yourself prior to the session, and after. The difference in weight (grams) will equate to water lost (millilitres). Example: 400g lost = 400mls to drink.

45 minute run

Brown rice and tuna vegetable salad

POST WORKOUT

Afternoon snack

500mls water

After a weight session, a protein source within 45 minutes of finishing is beneficial to help repair and build new muscle fibres.

Berry smoothie with yoghurt, berries, banana, mixed seeds and spinach

Plain yoghurt with frozen blueberries and sliced almonds

These could include: • An omelette for breakfast • Protein powder or yoghurt berry smoothie around midday • If close to dinner time, have grilled chicken, fish, lean red meat, lamb or lentils/egg frittata for a vegetarian option If you are doing high intensity exercise in the evening, have a decent afternoon snack such as a handful of nuts and piece of fruit or wholegrain cracker with hummus and sliced tomato.

With yoga or pilates, you may only need a piece of fruit or a small yoghurt to fill the gap.

Breakfast

or Soaked bircher muesli with oats, cinnamon, grated apple, sunflower seeds, skim milk or milk substitute and sliced almonds

or

Corn Thins with hummus and tomato or Sliced carrots and hummus

Dinner

Roast kumara with grilled lamb steak and large salad or

Beef stir-fry with mixed vegetables

Eating regular, healthy meals and snacks will enable your body to function properly, meet your nutrient requirements and ensure you have the energy and recovery systems in place to want to exercise and develop the body you desire.

Adding 2-3 extra glasses of water to your daily intake can make all the difference.

Kate Walker, nutritionist B.S.R. (Nutrition & Physical Activity) (AUT), Cert PT, MNZNF, is an advocate for better health and wellbeing through good food and exercise. Kate has transformed the lives of hundreds of individuals and families across Auckland with her sensible and sustainable approach to nutrition. Kate’s skills as a nutritionist are well recognised, having worked with the New Zealand National Heart Foundation, as well as many corporate organisations.

Phone: +64 9 9734806 Email: info@lifespark.co.nz Website: lifespark.co.nz Facebook: facebook.com/lifesparknutrition 31

Positive outlook Why do some people seem to bound with energy, bounce back quickly when something affects them, and generally seem positive and upbeat, while others are clearly less so? Psychologist Amanda Lehman discusses the power of positive thinking.

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EMOTIONAL WELLBEING

The ability to better-overcome life’s setbacks is partly innate – it depends what we were born with. At the same time though, there are things we can all learn and develop in pursuit of a more resilient, positive and optimistic outlook. With the New Year now here, it’s time to challenge yourself to re-set some of your habitual thinking and adopt an improved perspective.

see adversity as being less pervasive and are therefore less likely to allow negative events to infiltrate other areas of their life.

An important step in challenging your habitual thinking is to explore your well-engrained explanatory style: how do you explain the things that happen to you? Are you someone who over-dramatises events, and in doing so cause yourself more stress and bother than is necessary?

If you recognise yourself as a “blamer”, a “victim”, a “catastrophiser”, a “self criticiser” or someone who makes “mountains out of mole hills”, it might be useful to remind yourself to objectively view the situation and challenge yourself on how catastrophic it really is, how much you really should be blaming yourself and how much it really matters in the “grand scheme”.

Do you tend to blame others, and likewise expect them to take responsibility for fixing the situation? Are you the sort of person who plays victim and tends to wallow in self-pity, rather than taking action to address issues? Are you too hard on yourself?

Next time you’re faced with a setback, stop to ask yourself which lens you are looking at the world through. Is the situation really as bad as you think it is? Is there something you could take responsibility for improving?

With practice, we can also learn to adopt a more optimistic outlook. Optimism isn’t all about being constantly happy and positive. It’s about learning to perceive life in a more accurate and helpful manner. Optimistic thinkers accept negative emotions; knowing they are a normal part of life and will, with time, pass. They are also able to recognise that sometimes, our internal voice can conjure a more negative scenario than what is actually happening in reality.

Below are some tips you may find useful in adopting a more optimistic outlook: Like any habit, it takes practice and commitment, but you can learn to view the world in a more optimistic way by asking yourself how permanent, pervasive and personal situations really are.

If met with a setback, ask yourself the question: How much will this matter in six weeks, six months, a year? Is it really permanent, or is it more accurate to accept it as a temporary setback? Optimistic thinkers recognise setbacks as being temporary and are therefore less easily disheartened.

Challenge yourself on how pervasive the situation is. Is it really going to spill over and impact your whole life, or is it more helpful to compartmentalise the situation? Optimistic thinkers

Optimism isn’t all about being constantly happy and positive. It’s about learning to perceive life in a more accurate and helpful manner.

Is it really about you, or is it an external issue? While it is important to take responsibility for addressing our problems, optimistic thinkers do so without over-blaming themselves.

Take the time to be mindful of your thoughts and emotions.

Recognising and being aware of your habitual thinking styles is the first step in challenging them, in order to adopt a more accurate or helpful outlook.

Learning to “scan for the positive” can be another really powerful exercise. We have recently started this at our dinner table each night. With our three children, my husband and I share at least two good things from our day. Our kids love it and if we forget to initiate it, they will always remember. Even our four-year-old is learning to scan back over her day to find the positives, which for mental wellbeing, is an essential life skill.

Looking after yourself is imperative for remaining positive. We are all able to manage the stresses and challenges life throws our way when our hearts, minds and body are looked after.

Eating a well balanced diet and getting regular exercise and connection with other people who make you feel happy are important factors in maintaining our wellbeing. Exercise also promotes healthy sleep, which is an absolute foundation of psychological health.

Finding an activity where you lose yourself by getting so absorbed in the moment is also a very powerful way to enable our brains to switch off from every day stressors and have some time out. With that time out, we are so much better equipped to deal with the challenges that come our way. Ask yourself the question: do you give yourself permission often enough to prioritise the self-nurturing that comes with taking some time out for yourself?

Like learning anything new, changing your well-entrenched thought patterns may not come easily. With repeated practice, a preparedness to challenge yourself, and commitment to improve, you can build your resilience, and approach life with a more optimistic outlook.

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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Stress less How do you cope when life gets tough? Do you let stress consume you, or can you quickly separate yourself from the pressure and get on with things again?

Equipping yourself to be ready for the highs and lows that life throws your way will make the journey much easier. Here are some tips.

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EMOTIONAL WELLBEING

Move it

Burn off some steam with a good, sweaty exercise session. “Exercise is a powerful stress buster and also releases endorphins or “feel good” hormones,” says Career Psychologist Amanda Lehman. “It can also help to promote healthy sleep as an additional booster to your capacity for stress management.”

Take the right approach

Be prepared to cope with stress and don’t rely on quick fixes.

“Practice positive coping skills such as getting to the source of the stress. For instance, breaking down large piles of work into smaller goals or asking for help with prioritising,” Lehman suggests. “This is a better approach than relying on negative coping mechanisms which tend to target the symptoms, such as drinking alcohol for example.”

Put it into perspective

When faced with a stressful situation, try to look at it from a macro point of view. “Ask yourself how permanent the situation or challenge is,” Lehman suggests. “How much will it matter in six days, six weeks, or six months? People who perceive stressful events as being temporary tend to withstand the pressure better than those who see them as being permanent.”

Talk about it

If you’re feeling overwhelmed, be sure to let it out with someone you trust. “Use your social networks, engage in social activities, surround yourself with people who make you feel positive,” Lehman advises. “Importantly, if your stress levels remain high and are impacting your work, relationships or ability to function, make sure you speak to someone who can help. Utilise your Employee Assistance Program at work, or see a psychologist, counsellor or doctor.”

Learn to relax

Lehman suggests active stress management techniques such as relaxation, deep breathing, visual imagery or meditation. “By slowing your breathing and your body, you can also learn to slow your mind, and in this way build your stress tolerance,” she says.

, Get a good night s sleep

There’s nothing worse than waking up in the morning, having not slept well the night before. The demands of life seem much more insurmountable when you’re tired. Those with trouble sleeping know the problem with taking sleeping pills to get some shuteye: waking up the next morning feeling drowsy

By slowing your breathing and your body, you can also learn to slow your mind, and in this way build your stress tolerance.

and unprepared to face the day. Try a natural, effective solution, such as Chillax Natural Sleep Support Drink.

Chillax is made with two key ingredients: Lactium and Montmorency tart cherry juice. Both of these are scientifically proven to be effective.

Lactium is a unique, patented protein ingredient derived from milk. It works to help de-stress, relax and calm – preparing you for rest.

Montmorency tart cherry juice is a natural source of melatonin, which helps you get a better quality, more sustained sleep.

Because Chillax is natural, you’ll wake up feeling refreshed.

For more information, visit chillax.com.au.

More scientific research supports Montmorency cherry juice as the natural solution for sleep and calming New research into the benefits of Montmorency tart cherry juice for sleep is always popping up. A recent study has found that drinking Montmorency tart cherry juice twice a day can help you sleep nearly 90 more minutes a night.

Conducted by researchers from Louisiana State University, the study involved seven older adults with insomnia. Each of the participants consumed eight ounces (227 grams) of Montmorency tart cherry juice twice a day for two weeks, followed by two weeks of consuming no juice, with a following two weeks of consuming a placebo drink.

The participants experienced an average of 84 more minutes’ sleep per night, in comparison to their sleep time whilst on the placebo.

As well as being a source of natural melatonin, Montmorency tart cherry juice is also a source of amino acid tryptophan which, when ingested, converts into serotonin to help improve mood, de-stress and promote relaxation.

“Proanthocyanidins, or the ruby red pigments in tart cherry juice, contain an enzyme that reduces inflammation and decreases the breakdown of tryptophan, letting it go to work longer in your body,” said study co-author Frank L. Greenway, director of the outpatient research clinic at the Pennington Biomedical Research Center at LSU. “Montmorency cherries are particularly high in those compounds.”

In discussing other sleep support solutions, Greenway recommends the use of Montmorency tart cherry juice over sleeping tablets: “Sleeping pills in the elderly are associated with a four-fold increase in the prevalence of falls which, at that age, can result in fractures that require surgery,” he said.

Chillax is available at Priceline, good pharmacies and online: shop-vitalitybrands.com.

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Clear skin, naturally Getting your skin smooth, clean and clear for summer is everyone’s desire. For some, however, persistent problems are preventing fun in the sun. Vitality Beauty Therapist Lauren Burton is here to help.

Q

I have a skin problem that is leaving me wondering what to do. I am 45, and oddly enough, my skin is as oily as it was when I was a teenager. But I hesitate to use many of the oil-zapping products on the market, because I am afraid that they will dry out my mature-aged skin a little too much, and exacerbate the wrinkles that are just beginning to show on my face. But if I use the products that are designed for my own age bracket, they make my oil problem even worse. Help! – Alicia

36

THE SKIN YOU'RE IN

A common misconception about oily skin is that you do not need to moisturise.

You still need to maintain hydration.

A

I understand that this must be frustrating for you, but I have no doubt that with the use of correct products we can absolutely balance your oil production.

You are correct in saying that some "oil-zapping" products on the market will dry out your skin too much. This is often due to slight alcohol content or strong astringents such as Tea Tree Oil and Witch Hazel, which will strip all natural oils from your skin and therefore encourage your skin to produce even more oil! Counter productive.

Both MyChelle and derma e have fantastic ranges for an Oily skin type, being free from alcohol and with regulated astringent properties. I would recommend the MyChelle Oily/Blemish Control Range.

White Cranberry Cleanser This naturally exfoliating and pore clearing cleanser brings skin into a healthy balance. Willow Bark and Totarol™ help settle oily and blemish-prone skin. Pomegranate, a super fruit rich in antioxidants and naturally exfoliating fruit acids, protects against environmental aggressors, while keeping pores clear.

Clear Skin Serum I would highly recommend introducing the MyChelle Clear Skin Serum, as this product works at a dermal level, rather than only on the surface of the skin, to help prevent the production of excess oil. Use this product in the morning on clean skin, after cleansing, to minimise surface shine during the day.

This potent formula contains retinol, which resurfaces skin and clears pore-blocking debris; Montmorillonite clay which absorbs excess oil; Totarol™, a botanically derived antibacterial, and B Vitamins.

Cranberry Mud Mask This formula deeply purifies and calms the skin where problems start. Kaolin and Bentonite clays absorb excess debris and oil from pores while cranberry extract, known for its high antioxidant content, helps support skin.

Oil Free Grapefruit Cream A common misconception about oily skin is that you do not need to moisturise. However, it is important that you maintain hydration of

the skin, to reduce the appearance of those sneaky fine lines and wrinkles. Using a moisturiser that is oil free, like the MyChelle Oil Free Grapefruit Cream, will hydrate and plump the skin without adding excess oil.

Lightweight hydration nourishes blemish-prone skin without clogging pores. Nutrient-rich Sea Buckthorn contains natural antioxidants to fight free radicals. Naturally antibacterial Manuka Oil and Totarol™ help protect against blemishes and Salicylic Acid gently cleanses pore blockages.

Q

I have cracks at the corners of my mouth. What is the best skin care product to use on it?

– Christina

A

To treat this condition we first need to identify what is causing it. Cracks at the corner of the mouth can often indicate an iron or vitamin B deficiency.

Iron especially is responsible for the repairing of skin cells. If you are iron deficient, this would explain why the skin is not healing. If this has been a long-term condition, you may wish to see a GP. To care for the lips, products with vitamin C and vitamin E will help to accelerate the healing process and reduce redness.

Derma e Soothing Serum with Pycnogenol – a powerful, natural antioxidant that will help to soothe and strengthen the skin. Pycnogenol is 50 times more effective at repairing the skin than vitamin E. MyChelle Perfect C Serum will also help to repair and strengthen the skin.

However, these products are not designed specifically for the lips so could only be used on the outer corners.

I will let you in on my luscious lip secret: Lansinoh for breastfeeding mothers.

Sounds strange, but this works wonders on the lips! It is 100 per cent Natural Lanolin and will help to soothe and heal.

Each of the people who've had their questions published here have won a $100 skin care pack from derma e and MyChelle.

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

The MyChelle range is also available online: mychelle.com.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 skin care hamper valued at $100.

(You can remain anonymous.)

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Shine bright Hello, colour! Summer is the time to turn up the volume on fun, happy cosmetic shades.

Make up artist Cathy Hedley shows you how to enliven your summer look.

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THE SKIN YOU'RE IN

Lip and eye colour: the hot summer shades Bright colours for summer are a must, with hot pink and orange/coral lips trending the most. Cancer Council Cosmetics does a great lipstick range.

It's very hydrating and contains SPF30 protection, which is ideal for everyday use – especially in summer.

Popular eye colours for summer include soft lilac, lavender or purple tones and different shades of blue including cobalt, sky blue and Atlantic blue. A light wash of shadow in these colours over smoky eyes will brighten up the face.

My favourite colours from this range are Coral and Bougainvillea.

Achieve a sizzling summer look A hot look this season is the winged or cat eyeliner.

This can add glamour and charm to your look and can be achieved with an angled eyeliner brush and gel liner.

It takes practice to perfect – don’t worry if you don’t get it right the first time.

Run the eyeliner brush along the top lash line and create a flick – you can also use a dotted line then join it up. Start to fill your liner, sweeping from the inner eye outwards and build the liner to the desired thickness. Finish by curling the lashes and adding a few coats of mascara.

Smooth it over Achieving a natural finish on your foundation is easy. It's always good to start with a great cleanser and moisturiser – choose one that suits your skin type.

When applying your foundation, always use a foundation brush. To get your skin dewy and radiant, use an illuminator. Just mix a pea size amount into your foundation and apply. Conceal any blemishes or redness with concealer and set it with powder.

I would highly recommend Cancer Council Foundation for a smooth, creamy feel – it contains SPF30 and it evens out your skin tone for a flawless look.

Another everyday crème that is quite popular is BB Crème.

BB Crème has multiple benefits: it corrects skin tone and is highly moisturising, as well as protecting the face from UV damage.

I am currently using Cancer Council BB Crème everyday and I love it. It contains vitamin E to increase the moisture, and is high in antioxidants to prevent the signs of ageing and fine lines.

Evening drama There are some simple steps to transition your make up from day to night. During the day, use lighter eye shadows, blush and lip colour. The make up you wear during the day isn't going to have the same effect at night.

Another key summer look is bold, bright lips. A splash of hot colour can glam up even the most boring look and make a statement. To achieve this look, apply some clear lip-gloss to start.

The first step is to blot your face from any oils or build up from during the day, particularly in the t-zone area. Wipe away any eye makeup that may have creases and so forth.

Blot off any excess, and line and fill in your lips with liner so you have clean definition around your lips. You can now paint your lips with your bold colour, using a lip brush to get the precision and to blend the liner in with the lipstick colour. You can dust some powder across the lips so they last longer, or apply a lip gloss to finish the look.

Use a darker shade than your daytime eye shadow to really enhance and smoke up your eyes. Apply eyeliner to the top and bottom lashes to define the eyes. Your cheeks won't need as much blush so you can opt for a shimmer powder to sweep over the cheekbones and chest area.

A great product is Cancer Council Lip Gloss with SPF 30.

Go the distance To have your makeup stay looking better for longer, start with a good primer, followed with a concealer.

The way you apply your makeup is just as important as the products you use. Use sponges to ensure a smooth application. Starting with a thin layer of foundation, gradually build up your coverage if required. Most importantly, always use a powder – whatever your skin type. Your makeup will always last longer. Just apply a soft dusting over the face, especially shine-prone areas.

Sweep over some more foundation with your brush and powder to set the makeup.

If you’re going heavy on the eyes, there's no need to over-do the lips. If you would like a brighter lip colour, tone down the eye shadow using beige colours. Trying to highlight both is not a good look.

Cathy Hedley is a professional make up artist with over 15 years' experience. Cathy is the owner of Minx Makeup – a business specialising in airbrushing makeup for weddings and special occasions.

Email: cathy@minxmakeup.com.au Phone: 0408 606 106 Website: minxmakeup.com.au

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GO LIGHT IN THE LUNCHROOM ce

s your workrplawaistline? sabotaging you 40

WORK/LIFE

It’s back to work, and with it comes the stress of appointments, long days glued to your computer, and the endless supply of homebaked treats courtesy of your co-workers.

Chances are, your attempts at maintaining a

Keep a pair of comfortable walking shoes by your desk.

healthy weight on the job may be rather slim.

Hayley Cavicchiolo is here to help.

I know you’re busy, but take a moment to consider how long it’s been since you made, or at least considered making, a determined effort to get your health in check.

What you choose to feed your body can have an enormous impact on how you feel, think and move whilst at work and more critically, hours after you've actually left the office. And let’s face it, unfortunately when you’re super-busy with work, your diet and fitness tend to derail!

Not all of us can manage a complete diet overhaul but by adding some simple dietary tweaks to your daily workplace routine, you can help prevent fat-storing blood sugar and cortisol spikes, and implement mechanisms that help the body effortlessly burn more calories and fat, to help you on your way to shedding that office jelly-belly once and for all!

Here are some tips on how to get started:

PRIORITISE BREAKFAST Breakfast literally means breaking your body's overnight fast and for this reason, is typically considered to be the most important meal of the day – promoting several health benefits including improved concentration and increased energy.

Eating a healthy, nutrient dense breakfast also assists with weight management by helping to avert ravenous cravings and therefore making the wrong food choices, prior to lunch.

In addition, eating breakfast kickstarts your metabolism, which can further promote weight loss.

PACK YOUR LUNCH If you, like many, tend to eat lunch out from Monday to Friday, make a conscious effort to cut back and designate a few days during the week where you bring your lunch instead.

KEEP SNACKS OUT OF REACH Make sure you place your snacks in the communal office fridge or pantry, rather than having them sitting on your desk as a temptation to eat, absentmindedly throughout the day. By the same token, choose your snacks wisely. Well Naturally No Sugar Added Chocolate and High Protein Mini Bars are ideal for when that 3pm snack attack hits. The delicious chocolate is sweetened naturally with stevia, not sugar, making it a great alternative to biscuits and sweets, while the protein bars keep you feeling satiated for longer.

STAY HYDRATED Not only does it quench your thirst, water also assists with regulating your body temperature, keeps your skin moisturised, and helps your body flush waste. Most people don't drink enough water at work, resulting in dehydration, which can lead to fatigue, trouble concentrating and mindless snacking!

Caffeine-containing drinks such as coffee and tea can increase your alertness and ability to concentrate, however in larger quantities and in those with sensitivities, it can cause headaches, irritability and anxiety. Keep a large bottle of water by your desk and keep refilling it throughout the day.

GET MOVING Although your company may limit the number of breaks you can take during the workday, there are numerous ways that you can optimise, and make healthy use of that time. Take the stairs instead of the elevator, park your car further from the building entrance, or hop off the tram or bus a stop or two early.

Another great idea is to keep a pair of comfortable walking shoes by your desk. This will encourage you to take more steps.

Partner with a colleague and go for a brisk walk at lunch; and make an effort to walk to your co-workers instead of emailing.

Incorporating some simple changes into your workday routine could have some pleasing effects on your wellbeing.

By doing this, you can better control what you're eating and ensure that you're balancing takeaway options with healthier, homemade meals. And if you get takeaway, choose wisely.

YOU CAN SAY NO TO CAKE Every now and again your afternoon will be interrupted for a celebratory cake. There is absolutely no need to feel pressured into indulging every time, and it’s okay to politely refuse, especially if you’ve let people know that you’re on a mission to get your health in check. Perhaps you could suggest having some healthy snack options available too?

Remember though that life is to be enjoyed, and that the occasional indulgence is fine; so when your birthday rolls around, put in a request for your favourite cake and enjoy a piece. Yes, just one piece.

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.

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or f s p i t op T MOTIVATING YOURSELF AT WORK In the beginning of the year, when summer holidays are over, it can take a little extra energy and motivation to get started in the mornings before work. Motivational speaker Phil Schibeci provides some ideas on accelerating your enthusiasm.

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WORK/LIFE

Most people start a business or career with great enthusiasm and excitement. They are full of possibility and expectation of what they can achieve. Unfortunately this initial euphoria can become a daily grind as they slowly lose motivation. So is it possible to maintain the vision and passion that was there at the beginning?

I’ve been a speaker and workshop facilitator for over 21 years and I’ve managed to maintain a consistent level of enthusiasm for this demanding work. It is possible to maintain a high level of motivation, as long as you do the things necessary to keep you on track.

Here are my five top tips for motivating yourself at work:

DO WHAT YOU ENJOY AND DELEGATE THE REST

By celebrating and rewarding yourself in the smallest way, you will feel nurtured and motivated to conquer the next accomplishment.

The first thing to do is to create two lists: On one, list all the tasks you enjoy doing at work and on the other, list all the tasks you don’t enjoy. Once this is complete, your goal is to keep performing the tasks that you enjoy, and delegate as many of the tasks you don’t enjoy. The extent to which you can achieve this will impact your level of motivation because work will be more enjoyable.

will help you better achieve the goals of the business, and personal satisfaction. Ensure you raise this with the appropriate person, at a time when they are not under too much pressure or distracted by other matters. That way, you'll be in the best position to get what you want.

CREATE A WHY

PUSH ON

Now that you are in touch with what you like and dislike about your job, you need to get in touch with your "why".

Knowing the reason why you do what you do, and why it's important to you, allows you to focus is on the bigger picture. This will in turn super-charge your motivation.

SET GOALS Get into the habit of setting yourself short, medium, and long-term goals. Short term can be anywhere from seven days to three months; medium term can be three to six months and long term can be from 12 months to five years. Use what works for your career, your working style and industry.

Setting and achieving clearly defined goals within your role, will give you a greater sense of accomplishment and satisfaction. These goals can also apply to your broader career, beyond your current role or organisation. Do you aim to get promoted, gain further vocational training or education, or gain employment in a more suitable firm?

If so, these should all be listed as goals.

ACT NOW Once you know what your goals are, take action straight away to start achieving them. It can be hard when you first begin, but once you've initiated these steps, subsequent ones will become easier, and the momentum will build.

ASK FOR WHAT YOU WANT First write down exactly what you want at work and how it will increase your productivity. Then go and ask someone who can help you get it – be that your manager, or HR manager. Be sure to explain how it

Whilst you may do your best to adopt a positive attitude and arrive at work motivated for new challenges, it doesn't always eventuate this way. You will obviously encounter setbacks and issues. Try to push forward through these roadblocks and keep re-visiting your overarching goals, with the bigger picture remaining within view.

CELEBRATE THE WINS Whenever you achieve a goal or complete a task well at work, be sure to celebrate and reward yourself for a job well done. Then proceed to the next task. Achievement is often overlooked in place of correcting issues or mistakes.

By celebrating and rewarding yourself in the smallest way, you will feel nurtured and motivated to conquer the next accomplishment.

Phil Schibeci is a renowned corporate speaker and workshop facilitator. He teaches professionals in various businesses and organisations the skills to create positive, productive workplaces to help them achieve the goals of their business. In his book, How to Get Out of The RUT Race, Phil has compiled a practical guide, providing readers with the tools to get out of a rut and achieve major life goals.

Email: phil@therutrace.com www.philschibeci.com

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My own business  mont with

James Malkin

business owner Malkin & Toad

44

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 James Malkin – the business owner of Malkin & Toad premium swimwear.

Stay true to yourself and often go with your instincts.

Tell us a bit about you: My name is James Malkin, 32, from Melbourne. I was born and raised in Melbourne but have just returned from a six year stint living in balmy Sydney. I am recently married, so together with planning the wedding, honeymoon, moving our lives to a different state and changing careers – it’s been a big year for my wife and I! Aside from work, I love getting to the beach, playing golf and tennis, and passionately supporting the mighty Hawks!

Tell us about your business: I am a Chartered Accountant by profession, and have worked in tax, accounting and finance throughout my career to date.

Over the years I’ve yearned for a creative outlet on the side of my professional career and being entrepreneurial in nature, I decided to start my own boutique fashion label called Malkin & Toad in 2009.

What inspired the launch of your business?

Around eight years ago, the male swimwear market was very different to today! There was very little alternative to longerstyle board shorts from the traditional surf brands, which I have always found ugly and uncomfortable anywhere away from the beach. Unless you paid $150+ for a European or North American premium brand, your only other option was Speedos!

I saw an opportunity for simply styled, comfortable and premium quality swimming shorts which are perfect for the classic Australian summer lifestyle.

What is unique about your business?

Our shorts are distinctive and have stood the test of time in what is now a very competitive summer apparel market. We do not embrace seasonal fashion fads – our designs are timelessly wearable yet remain distinctive – which is no small feat. Malkin & Toad swimming shorts definitely stand out on the beach – not in a flashy way, but through understated vibrancy and clever detailing.

We are deliberately boutique in our approach and relentlessly consistent with our brand identity and communications. Every online order can expect a hand-written note of thanks. We will personally and promptly answer all customer enquiries.

We work hard to maintain a wholesome confidence to our branding. The brand is unapologetically aspirational but not pretentious. Our tone and values will stay consistent in appealing

to a select crew who live for summer. Here in Australia we are blessed with a summer-focused climate, lifestyle and geography and our brand and customers are united in making the most of that summer heyday.

What is the best thing about running your business?

Definitely the satisfaction that you receive from seeing a complete stranger wearing a product that you personally created and brought to market. A friend recently returned from Las Vegas where he was poolside at The Cosmopolitan, only to see another guest step from the pool in a pair of Malkin & Toads! I love hearing stories like that, which pleasingly, are becoming more frequent but which I never tire of!

How do you achieve a work-life balance?

At times it is difficult, but being a side-business, you must maintain perspective and acknowledge that time and resources are limited and that we’ll inevitably make mistakes and not get everything done. It’s an ongoing journey and we are definitely learning that you can’t do everything yourself. It's important to outsource areas that are not personal strengths, and seek help where appropriate.

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

As an accountant I spent too much time conservatively planning and documenting my ideas. Business plans should be concise, and getting started on prototyping a product or refining a service idea is far more important. It’s not necessarily the idea that counts, but the determination to execute it. Stay true to yourself and often go with your instincts despite what family and friends try to tell you. Know your limitations and seek professional, paid help to overcome them. Most importantly: building a business usually takes time, so stay committed to it for the long haul. That said, failing is okay, and it’s far wiser to say goodbye to a venture if it is costing you happiness and sanity.

Website: www.malkinandtoad.com Email: info@malkinandtoad.com Facebook: facebook.com/malkintoad

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SUN-KISSED STRAWBERRIES Nothing compares to the taste of home grown strawberries kissed by the sun. Harvesting your own bowlfuls of juicy, sweet, organic strawberries is such a treat! So, let’s get growing! Chris Faram shows you how.

46

TRY IT

One of my favourite childhood memories is enjoying a birthday sponge cake my darling Mum made me: it was sliced into three layers – each layer wrapped in thick vanilla cream and (just a little) strawberry jam.

The best part, however, was the top! It was covered with layers of thinly sliced strawberries. Their sticky, heavenly, perfumed sweetness oozed down the sides of the cake and nestled on the plate below. Needless to say, that cake didn’t last long, but it has been my birthday cake of choice ever since.

Strawberries are relatively simple and easy to grow. Their size and habit allows them to be grown in nearly any position: In pots, hanging baskets on balconies, in the ground amongst other vegetables, or in a dedicated strawberry patch.

There is such a huge variety of strawberries to choose from.

Try some of these beauties!

EARLY SUMMER: Cambridge Rival, Chandler, Hokowase, Kunawase and Roman LATE SPRING TO MID AUTUMN: Alinta, Kamu, The Diggers Club “Everberry”, Tarpan, Golden Leaf, Regina, White Soul, Fraises de Bois and Reines des Vallees MID SUMMER TO LATE AUTUMN: Temptation It is best to plant a combination of varieties, to ensure you get a longer harvest. Purchase plants as certified virus-free “runners” in winter or as potted plants in spring.

growing tips

TROUBLE SHOOTING Runners: When seen early in the season, it is best to remove any runners. This ensures the plant’s energy will go into growing strawberries, rather than a new strawberry plant. Later in the season, leave one runner per plant to grow, in order to establish new plants.

Crop rotation: Move your strawberries into a new bed every three years to help reduce the build-up of soil borne pest and diseases.

Slugs and snails: To prevent slugs and snails from getting to your strawberries before you do, use snail traps (full of stale beer). The sides of raised beds can be sprayed with a snail and slug repellent such as Escar-Go to prevent access or protect with a line of copper tape.

Birds: The main choices to protect your crop from birds are mesh/ bird netting or a flash tape (usually silver and shiny).

Earwigs, millipedes and slaters: You can control these creatures with neem oil. Or, take a hollowed out, upturned lemon or grapefruit and place it in the strawberry bed. The little creatures will hide there, and you can scoop it up, full of them, and pop it in the bin!

Mould: Grey mould and black spot are common in humid weather.

Regular use of a Natrakelp seaweed spray will help. You can also use some form of mulch around the plants. Straw, pine needles, or black plastic are each suitable. Mulch will also help suppress weeds.

Viruses: Strawberries can be susceptible to viruses that can, over time, build up and destroy your plants. The sign of this virus is yellow stripes appearing through the leaves. These plants should be removed, bagged and binned.

Position: Choose a warm, sunny spot with

Strawberries grow from a crown (the base of the plant before the roots start).

Don’t cover the crown when planting the strawberry plant, whether it is in garden beds or pots. Use the following diagram to help with planting your strawberries:

Soil: Use good quality potting mix if growing

Apply extra fertiliser: During flower and

minimal wind. Strawberries will produce in partial shade, but the crop will never be as prolific as those planted in full sun. in pots, or in a compost-rich garden soil if growing in the ground. (Avoid mushroom compost and chicken manure as it can make the soil too alkaline for these plants.)

Prepare the beds about a month or two before, by digging them over well and adding lots of aged, organic matter. You could also add a handful of blood and bone for every square metre. This will ensure a deep, rich, beautiful soil, raring to go.

Planting: Don’t plant strawberries where

tomatoes, eggplants, capsicums or chilies have been for at least three years. When planting, ensure good drainage by mounding soil, or by planting into raised beds. Plant the strawberries 40cm apart.

Need to buy some yummy strawberry plants? The Diggers Club, based at Heronswood in Dromana, Victoria stocks a great range. You can also buy online at www.diggers.com.au

Diagram courtesy of The Diggers Club.

fruit development, any tomato food fertiliser (high in potassium) works very well. Strawberry plants that are given water-soluble fertilisers high in nitrogen will perform poorly, producing lots of leaf growth rather than focusing on bearing fruits.

Water regularly: Strawberry plant roots are shallow. As such, you should avoid letting the soil dry out. Just try to water the crown of the plant and not the fruit. Sub-surface drip irrigation is ideal. Ease up on the watering when you see the first fruits – this will significantly improve their flavour.

Keep checking: The first signs that the strawberry flowers have turned into fruit will be small, green strawberries. These will continue to grow, before turning shiny red. When the strawberry looks a deep, rich red, pinch and twist the stem, or use scissors. Handle them carefully, or crush immediately in your mouth. Delicious!

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

Her business, Perfectly Good Food at Home, aims to inspire others to grow their own food. Contact Chris: Email: perfectlygoodfoodathome@gmail.com Facebook: Perfectly Good Food At Home

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Vitality Brands is passionate about giving back to the community.

Aside from helping to raise money to fund the brilliant work of the Cancer Council through sales of Cancer Council sunscreen and cosmetics, one of the primary ways in which we do this is through the Take a Break from MND program.

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GIVING BACK

program In place since January 2010, the Take a Break from MND program helps those living with Motor Neurone Disease afford the things they need to enjoy a happier, more comfortable life.

An MND client who particularly missed getting massages was granted $500 through the Take a Break program, which paid for several weeks of regular massages.

It all began with a simple, $400 grant to help an MND family have a weekend away. Since then, Vitality Brands has donated $95,000 to help 178 others living with MND.

The whole family then cherishes the memories born from these moments for years to come.

“When you include the families that indirectly benefit from these grants, the number of people Vitality has helped is in the thousands,” says MND Fundraising Manager Kathy Nightingale.

HOW IT WORKS

MAKING MEMORIES: When someone is diagnosed with MND, the need to spend as much quality time as possible with family becomes more important than ever.

Special holidays or outings not only create wonderful memories, they also provide refuge from the pressures of living with MND. “Until you are impacted by MND, you take for granted the events that become part of your family history,” Kathy says.

The Take a Break program is a partnership between MND Victoria and Vitality Brands, where the latter donates $22,000 each year to fund something “extra” to people living with MND.

One family used the funding towards a two-day trip to Melbourne, where they took their grandchildren to the zoo and did some sightseeing.

“There are two aspects to the program,” Kathy explains.

“Firstly, people living with MND are able to ‘take a break’ from the daily burden of living with their condition. Secondly, Regional Advisors (RAs) are empowered to give something ‘extra’ to clients they believe would benefit.”

Another MND client took his family on a houseboat – a favourite pastime that had brought much joy to the family in the past.

Those who have utilised the program are able to buy themselves something they consider personally important to their wellbeing. This could be a holiday with family – offering them a chance to spend some special time and create memories with the ones they love.

The funds are also often used to make home modifications – allowing the person living with MND ease of mobility.

Another popular use of the Take a Break funds is to purchase laptops or tablets. These devices allow the recipient to continue to communicate with friends and family, and comfortably read books and watch movies as their condition progresses.

HOW IT HELPS STAYING IN TOUCH: In the later stages of MND, it is hard for those affected to use their hands to type on a computer.

That’s where technology can help.

“For one client, Take a Break funding of $500 was put towards the purchase of a laptop which had an app applied to it, making it voice activated. This woman is looking forward to ‘writing’ her memoirs and being able to communicate with other family members,” Kathy describes. “Laptops and tablets are also a great way for young children to communicate and play with their family member who has MND.” HEALING HANDS: Massage can be exceptionally beneficial and provide great relief for those living with MND. Amidst the high costs of purchasing special aids and equipment, however, a massage often falls to the bottom of the list.

MND Victoria has a team of trained volunteers who can provide hand and foot massages to MND clients.

Unfortunately, there are not enough volunteers to service all clients – particularly not those in regional areas.

“Whatever the ‘holiday’ – whether it’s going to the football, seeing a show or concert, or just having a family dinner in a favourite restaurant with all your family, these precious times can sustain families for many years after their loved one dies,” Kathy says.

So when you purchase a Vitality Brands product, you know that you are helping to fund the Take a Break program, which enriches the lives of those living with MND.

THE FACTS ON MND •M otor neurone disease (MND) is the name given to a group of diseases in which the nerve cells – neurones – controlling the muscles that enable us to move around, speak, breathe and swallow, fail to work normally. With no nerves to activate them, muscles gradually weaken and waste. The patterns of weakness vary from person to person. There is no cure for MND. •1 ,900 Australians live with MND. •T he average life expectancy for someone diagnosed with MND is 2-5 years from diagnosis. This life expectancy can be shorter (six months) or longer (someone with MND can live 10, 15 or 20+ years).

•T wo Australians are diagnosed with MND every 24 hours.

•T wo Australians die from MND every 24 hours.

•T he typical age of diagnosis is 40-70 years old.

For more information on MND or to donate, visit: www.mndaust.asn.au 49

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