vitality magazine autumn 2014

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Falling away COSY AUTUMN HIDEAWAYS 2014 FREE! Please take one Easter light EASY, FUN WAYS TO SAVE CALORIES MICHELLE BRIDGES 12 WEEKS TO A HEALTHIER, HAPPIER YOU Cook up a storm WITH NEW WELL NATURALLY SUGAR FREE DARK CHOCOLATE MELTS Protec t your beauty WITH NEW CANCER COUNCIL COSMETICS WHAT HAPPENS TO YOUR BRAIN AND BODY? While you were sleeping

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Gather a bundle of fresh health and happiness ideas for an amazing autumn. Healthy chocolate recipes, fitness with Michelle Bridges, cool weather skincare, autumn getaways, beanie knitting, garlic growing. Autumn is looking amazing from here!

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Page 1: Vitality Magazine Autumn 2014

Falling away COSY AUTUMN HIDEAWAYS

2014

FREE!Please tak

e one

Easter light EASY, FUN WAYS TO

SAVE CALORIES

MICHELLE

BRIDGES

12 WEEKS TO A

HEALTHIER,

HAPPIER YOU

Cook up a storm WITH NEW WELL NATURALLY

SUGAR FREE DARK CHOCOLATE MELTS

Protect your beauty WITH NEW CANCER COUNCIL COSMETICS

WHAT HAPPENS TO YOUR BRAIN AND BODY?

While you were sleeping

Page 2: Vitality Magazine Autumn 2014

PLEASE NOTE: This and all offers/competitions throughout the magazine close on 31/05/14.

Winners notified via email after this date.

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.

Falling away COSY AUTUMN HIDEAWAYS

2014

FREE!Please take one

Easter light EASY, FUN WAYS TO SAVE CALORIES

MICHELLE BRIDGES 12 WEEKS TO A

HEALTHIER,

HAPPIER YOU

Cook up a storm WITH NEW WELL NATURALLY SUGAR FREE DARK CHOCOLATE MELTS

Protect your beauty WITH NEW CANCER COUNCIL COSMETICS

WHAT HAPPENS TO YOUR BRAIN AND BODY?

While you were sleeping

Email us with subject line “opt in” and your full name: [email protected].

Subscribe to today and recieve your FREE GIFT

each issue is

FREE!

Page 3: Vitality Magazine Autumn 2014

Over the last 10 years, many people have asked me about the origins of the Vitality Brands Worldwide logo, especially the three figures.

It was designed by Brian Sadgrove, one of Australia’s foremost graphic artists.

Brian is renowned for designing, amongst

other things, the Australian $50 note, and the logos for Channel 9, Victoria Police, Rio and Bonds underwear, the Heart Foundation, Quit and Redheads matches.

Having told Brian about the founding of our company and the values for which we stand, he immediately asked me what I knew about the French painter, Henri Matisse.

After a little research, I discovered that Matisse was known as the “Master of Colour”. He earned this title following a serious illness, which caused him to gradually lose his eyesight, thereby forcing him to paint in increasingly vivid hues that he could actually see.

As a result, Matisse’s works gained increased popularity with the French public, and ultimately he came to be respected as one of the major influences on modern art around the world.

This story of how Matisse turned his personal health problem into a positive outcome sparked our interest in his work.

One of his most famous paintings, La Danse, was the inspiration for Brian to develop a logo that depicts the sense of “vitality” that really resonated with us.

We incorporated the colours used in La Danse to represent the three elements of our world which we personally identified with: the blue of the oceans, the golden sands of our great beaches, and the green of the natural environment which we believe needs to be maintained for generations that follow us.

We also like the way the figures in the painting linked hands as if to represent the strong bond of friendship, collaboration and team play that we continue to foster with our Vitality team to this day. We felt the linked figures also represented a sense of global business reach, which we began to develop from day one.

Additionally, we really felt that the bright red of the word “Vitality” counterbalanced the three figures with its simple, yet passionate statement of what our organisation stands for.

The autumn edition of Vitality magazine continues to remind me of the Matisse story and how we can all find our own sense of “vitality” and happiness.

Stay well,

James WrightManaging Director Vitality Brands Worldwide

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.

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 [email protected] 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.

Get fit with Michelle Bridges! Page 32.

A healthier choc

olate

feast. Page 10.

Knit your own beanie. Page 56.

True colours

Page 5: Vitality Magazine Autumn 2014

5

Autumn AuraAutumn is when our surroundings look their most brilliant – illuminated

with cherished sunshine, glowing in gold and copper. Don't rue the

cool air – embrace it. Wrap yourself in something cosy and take to your

environment with an open heart. Hit the road, seeking soul-loving solace

in a quaint country village. Fill your home with love and warmth by stirring

up something delicious in the kitchen. When Easter arrives, rise to the

occasion with a self-promise to make this one healthier and happier.

AUTUMN FEATURE

Page 6: Vitality Magazine Autumn 2014

LET'S DRIVEAutumn’s beauty truly shines in the country – where deciduous trees adorn streetscapes and mountains in deep gold, rich red and honey brown. Pack the car with a picnic – include some Well Naturally Chocolate for a healthier treat – and whisk your partner, friends or family away for a country drive.

Victoria’s High Country – incorporating towns like Bright, Beechworth and Mt Buffalo – is lauded as the region to experience autumn in Victoria.

Mount Wilson is a romantic, old-English-style village in the Blue Mountains where chestnut and walnut picking is the call of the season.

The Adelaide Hills are aflame with colour in autumn. Drive along, stopping at quaint country towns like Piccadilly and Stirling where you can enjoy cafes and boutiques.

golden daysAmber hues, the crunch of fallen

leaves underfoot, cool air, cosy

nights. Autumn is a time for

admiring nature’s beauty, healthy

feasting and outdoor adventure.

6

Autumn bounty.

Idyllic!

Page 7: Vitality Magazine Autumn 2014

7

RULE YOUR KITCHENCOOKING CLASSES

Back to basics With a focus on helping to fight diet-related illnesses, Jamie Oliver’s Ministry of Food shows participants how to cook with fresh, nutritious and inexpensive ingredients. It’s suited to everyone from 12 years and up.

"I want to inspire you to get in the kitchen and cook meals for yourself and your family from scratch, using fresh ingredients. With some basic skills under your belt and a handful of recipes, you'll be able to prepare nutritious meals on any budget,” says Jamie on his website.

The five-week course is a series of five, 90-minute classes, held in Ministry of Food centres in Sydney, Victoria and Queensland. Prices are very reasonable.

Cultivate your culinary prowess Adelaide residents can have an accredited dietician and celebrity chef teach them to cook healthier meals at Spout Cooking School.

Run by accredited practising dietician Themis Chryssidis, and Master Chef runner-up Callum Hann, Sprout aims to help students take control of their own health and wellbeing.

In this laid-back, enjoyable environment, attendees are shown and practice how to cook nutritious, affordable meals based on their own dietary requirements. They can then sit together with fellow classmates and enjoy the meal they have made.

SAY TOMATO What to do with the abundance of tomatoes from your bumper summer crop? Make like an Italian and preserve them! Perfect as a base for pasta sauces, pizzas and marinades, “pomodoro pelati” will also add depth of flavour and body to your favourite dishes. And it’s so simple!

What you need: Ripe tomatoes – as many as you like. Try to use varieties with less seeds such as romas.

Sterilised jars filled with 2-3 fresh basil leaves.

What to do: Boil water in a large saucepan, remove from heat.

Gently place tomatoes in the boiling water and allow the skins to soften – generally this takes around one minute.

Lift tomatoes from water with a slotted spoon and place in a colander to drain.

Once tomatoes are cool enough to handle, peel away the skin and place back into the colander to drain further.

Slice the tomatoes into halves or quarters depending on their size in relation to the jars.

Soft and juicy.

The reward!

Bellissimi pomodori!

Pack the tomatoes tightly into the jars, allowing 2cm at the top of each jar. Seal the jar tightly.

Place each jar in a large stockpot with water and bring to the boil for 30 minutes.

Once jars have cooled to room temperature in the pot, remove them, dry them and store them in a dark, cool place.

Preserved tomatoes keep for up to 12 months. Once opened, consume within three days.

Page 8: Vitality Magazine Autumn 2014

8

JOIN THE HUNT Design and implement a healthier Easter egg hunt. Don’t let anyone else see where you’ve placed the eggs, that way all of the other adults can get involved, and burn calories in the process. Allocate fewer eggs per person and spread the eggs further away. This will mean more calories burned and less caloric intake. Try offering alternatives to chocolate eggs: Easter-themed treasures can be just as fun!

Easter lightHolidays, family gatherings, delicious fare, egg

hunts, bunnies and an overload of chocolate.

These are all the beloved hallmarks of Easter.

But can this delightful holiday be celebrated with

fewer calories? Here are some suggestions.

SHARE THE LOVE Don’t leave that glut of chocolate or Easter eggs lying around the house for your own consumption. Share them around with family or work colleagues to lighten the load.

EMBRACE LENT IN THE LEAD-UP Lent is the religious concept of forgoing a certain luxury in the lead-up to Easter. You may not be religious, but the notion of giving up an indulgent food for a certain period of time could benefit your weight loss goals.

CHOOSE HEALTHIER CHOCOLATEWhen we over-indulge on regular chocolate at Easter, we are consuming excessive amounts of sugar. We all know the negative implications this can have on our health. The best alternative this Easter is Well Naturally Sugar Free 70% cocoa Dark Chocolate and No Added Sugar Milk Chocolate, which uses natural, plant-based sweetener stevia instead of sugar.

The result is a delicious, creamy, smooth range of chocolate, available in nine varieties, that tastes just as good as regular chocolate, but without the added calories of sugar. Stevia also has no impact on blood sugar levels.

Fans of dark chocolate are in luck. The high amount of cocoa (in at least 70 per cent cocoa dark chocolate) contains powerful antioxidants.

If you do happen to cross paths with sugary chocolate, be sure to only eat a little bit on a full stomach. Eating sugar while hungry can send blood sugar levels skyrocketing, leading to a dip in energy, a rise in hunger and over-eating.

Page 9: Vitality Magazine Autumn 2014

9

ACTIVATE YOUR EASTERAn extra long weekend brings more time to exercise and perhaps try some new activities.

Discover some picturesque bike paths in your area then gather the family and go for a long ride. If you find yourself on an Easter escape, maximise your surroundings and enjoy a scenic jog along the beach or through a national park with your partner.

Prefer to stay indoors? Check out the fitness classes at your local gym. You could uncover your latest fitness fix! BE SNACK

READY To avoid mindless food consumption over the Easter holiday and beyond, stock your fridge and pantry with healthy treats that you can enjoy when hunger (or temptation) strikes.

Fresh fruits, air-popped popcorn, veggie sticks, nice teas, Well Naturally Chocolate and Protein Bars, nuts, low fat cheese and yoghurt are all healthier options.

EAT EASTER FOODS Funnily enough, much of the foods that represent Easter are actually quite healthy and satiating. Make carrots, eggs (chicken, not chocolate) and lean lamb your new Easter staples – instead of chocolate and hot cross buns. And if you do eat a hot-cross bun, opt for a wholemeal one.

Skip the calories away.

Look - no feet!

Work off those eggs.

Page 10: Vitality Magazine Autumn 2014

10

Cooking with Hayley

Hayley Cavicchiolo is a qualified nutritionist

and personal trainer with a passion for delicious,

nutritious food. She shares some of her favourite

Easter and autumn-inspired recipes here.

Enjoy them without the excess guilt.

Mmm... better - for-you chocolate treat!

Page 11: Vitality Magazine Autumn 2014

11

AUTUMN FEATURE

QUICK PALEO CHOCOLATE MUG CAKEThe perfect solution for when you're having some "me-time" and you feel like a cakey treat.

Serves 1

Ingredients2 tablespoons coconut flour1 tablespoon almond meal1 heaped tablespoon raw cacao or unsweetened cocoa1 tablespoon Natvia (stevia)1 egg1 tablespoon coconut oil, melted4 tablespoons coconut or almond milk½ cap vanilla essence (or favourite liqueur or coffee)1 tablespoon Well Naturally Sugar Free Dark Chocolate Melts1 tablespoon chopped nuts/flaked coconut/peanut butter/raisins

MethodCombine dry ingredients, then add to remaining wet ingredients and blend until evenly combined (adding a little extra coconut milk if required).Pour into a lightly greased mug or ramekin and microwave for 40-60 seconds (or until firm to the touch).Top with a dollop of coconut cream and devour!

GLUTEN FREE BROWNIESAmazingly-delicious without the guilt.

Serves 10-12

Dry Ingredients¾ cup organic coconut flour, sifted½ cup unsweetened cocoa½ teaspoon gluten-free baking powder¼ teaspoon bi-carb soda¼ cup chopped walnuts (optional)½ Natvia (stevia) 90 grams Well Naturally Sugar Free Dark Chocolate Melts.

Wet Ingredients5 large free-range eggs¹/3 cup unsalted butter, melted, or cold-pressed extra virgin coconut oil (or ghee) as a dairy-free option2 teaspoons vanilla extract5 tablespoons coconut milk or milk of choice Method Preheat oven to 180°C (160 fan forced).Mix the dry ingredients until thoroughly combined. Set aside. In a different bowl, with a mixer, blend together the wet ingredients. Add dry ingredients to the wet and mix until they are well blended.Line a non-stick baking pan with baking paper, pour in batter. Bake for around 25 minutes or until skewer comes out clean.Allow to cool slightly in pan before turning out onto wire rack to cool. Cut into squares and enjoy!

NO BAKE CHOC BERRY SURPRISE A heavenly mix of berries, coconut and cashews encased in a raw, yet decadently fudgy slice that takes minutes to make and seconds to eat.

Serves 15-20 (it’s quite rich so a little goes a long way)

Ingredients1 ¼ cups coconut oil, melted1 cup raw cacao powder (or regular cocoa works also), sifted²/3 cup rice malt or maple syrup1 cup freeze dried strawberries½ cup raw cashews, in pieces¼ cup flaked coconut, plus extra to sprinkle on top1 tablespoon cacao nibs (optional)

MethodLine a large loaf tin with baking paper.Pour coconut oil into a mixing bowl and whisk in the sifted cacao powder until smooth and free of any lumps.Whisk in the rice malt syrup until evenly combined. Taste and adjust according to desired sweetness.Fold through the freeze dried strawberries, coconut flakes, cashews and cacao nibs and pour mixture into prepared loaf tin. Place in fridge and allow to set for several hours or overnight, before cutting into squares to serve.

Hayley uses Well Naturally Sugar Free Dark Chocolate Melts in her chocolate recipes. This delicious, 70% cocoa, real cooking chocolate is sweetened naturally with stevia, not sugar. Available from leading independent retailers and online: shop-vitalitybrands.com

Page 12: Vitality Magazine Autumn 2014

ZUCCHINI SLICEGLUTEN FREEThis filling dish freezes very well, so it's a great idea to double the quantity and freeze in portions for a convenient work lunch or mid-week dinner option.

Serves 8

Ingredients6 large eggs, beaten3 rashers of bacon, finely diced1 large brown onion, finely diced3 medium zucchinis, grated2 carrots, grated1 cup of tasty cheese, grated1 cup gluten free SF flour, sifted1 teaspoon gluten free baking powderSea salt and black pepper to tasteDash of cayenne pepper (optional)

MethodPre-heat oven to 180°C and grease and line a medium sized baking dish with baking paper. Sauté onion and bacon on medium heat until onion begins to soften. In a large bowl, combine zucchini, carrots, flour, baking powder, cheese, bacon, onion, salt and pepper. Add beaten eggs to mixture and fold until well combined. Transfer mixture to dish and bake for approximately 35-40 minutes until golden and cooked through. Allow to cool slightly, cut into squares and serve with salad.

BABA GHANOUJ – EGGPLANT DIPGLUTEN FREE / VEGANHere is an easy and delicious recipe for Baba ghanouj, a Middle Eastern eggplant dip.

Ingredients2 medium globe eggplants 3 tablespoons roasted tahini2-3 garlic cloves 3 tablespoons extra virgin olive oil1 teaspoon ground cuminJuice of one lemon 1 tablespoon chopped parsley plus extra to garnishSea salt and a touch of pepper to taste

MethodPreheat oven to 200°C. Pierce the eggplants all over, then place on a baking tray with garlic cloves and roast until tender, around 30-35 minutes.Remove from oven, cool for 15 minutes.Slice eggplants in half; scoop the flesh into a large bowl together with the roasted garlic (squeezed from skins) and mash well with a fork. Add tahini, olive oil, cumin, lemon juice, parsley, salt and a pinch of pepper and mash well to combine. The dip should be smooth, yet textured.Allow the baba ghanouj to cool to room temperature, then season to taste with additional lemon juice, salt and cayenne if required. Sprinkle with freshly chopped parsley and serve with your favourite guten-free flat bread or crackers.

12

AUTUMN FEATURE

ACAI BREAKFAST BOWLSRich in antioxidants, essential vitamins and minerals, this is the ideal breakfast to kick-start your day!

Serves 2

IngredientsI cup frozen berries of choice2 tablespoons acai powder2 frozen bananas, choppedI cup almond or coconut milk1 tablespoon ground chia1 tablespoon rice malt syrup or honey1 teaspoon cinnamon (optional)1 AntiOx Acai Snack Bar - chopped to serve

MethodPlace all ingredients (except for the AntiOx Snack Bar) into a high-speed blender and blend until smooth. Pour into 2 separate bowls or glasses, top with AntiOx Snack Bar pieces and enjoy!

Did you know: Just 5g of acai powder contains antioxidant equivalent of 240 blueberries.

Page 13: Vitality Magazine Autumn 2014

KIDS MUNCHY COOKIES

The little ones will love feeding themselves these sweet, nourishing treats.

Serves 24 cookies/bars

Ingredients½ cup cranberries½ cup sultanas1 ripe banana1 cup wholemeal flour½ cup ground linseeds½ cup sunflower seeds½ cup pepitas50g Well Naturally No Added Sugar Milk Chocolate, cut into small pieces1 teaspoon vanilla essence¼ cup honey½ cup coconut oil

MethodPreheat oven to 160˚C.Put the cranberries and sultanas in a bowl, cover with boiling water to soak.Mash banana in a medium-sized bowl.Add the flour, ground linseeds, chocolate, vanilla, sunflower seeds, pepitas and stir. (If you are worried about the size of the seeds, grind them in a food processor or mortar and pestle first.)Drain and rinse the cranberries and sultanas. Add them to the mixture.Melt the coconut oil and honey.Once liquid is cool, add to the cookie mixture. Stir until all combined.Divide and shape mix into round cookies or bars. Cook in the oven for 25 minutes or until golden brown.Allow to cool and enjoy!

PERFECT TREAT FO

R 10

MTHS+

SUGAR FREE DARK CHOCOLATE EGGS

Watching your sugar intake? You can still enjoy delicious chocolate Easter eggs. Make your own with love, using Well Naturally Sugar Free Dark Chocolate Melts.

Ingredients250g Well Naturally Sugar Free Dark Chocolate MeltsEaster egg moulds, small medium or large

MethodMelt chocolate in a heatproof bowl over simmering water. Paint a thin layer of chocolate inside the egg moulds, making sure to meet the edges of the mould. Chill for 5 minutes or until the chocolate is firm. Spread another even layer of chocolate over the first layer. Chill for a further 5 minutes or until firm. Gently ease the mould away from the chocolate and join the chocolate halves together with a little melted chocolate.

Tip: To add some extra texture and flavour to your eggs, sprinkle coconut or finely crushed nuts over the first layer of chocolate before cooling and coating with the second layer.

13

Page 14: Vitality Magazine Autumn 2014

Easter is sweeter without the sugar

14

Three new, delicious, Well Naturally better-for-you Chocolate varieties

have just hatched, joining the range in time for a healthier, happier Easter.

The only way to convince yourself of just how deliciously delightful these

new varieties are, is to try them. Treat yourself to a new guilt-free indulgence.

INTRODUCING TWO NEW DELICIOUS FLAVOURS! Well Naturally No Added Sugar Milk Chocolate is just as creamy, just as smooth, just as sweet as your favourite milk chocolate, without the extra calories of added sugar.

It’s naturally sweetened with stevia: a plant-based sweetener, which has zero calories and no impact on blood sugar levels.

Retaining only the natural sugars present in the milk ingredients, Well Naturally No Added Sugar Milk Chocolate has around 80 per cent less sugar than regular milk chocolate.

JAFFA ORANGE is smooth, velvety and melt-in-your mouth decadent with cheeky notes of zesty orange.

PEPPERMINT CHIP is creamy and indulgent, mingled with a palate-dazzling sprinkling of crunchy, sugar-free peppermint chips.

Well Naturally has launched the new flavours following the success of existing No Added Sugar Milk Chocolate varieties, Creamy Milk and Fruit & Nut. In the Dark Chocolate range, Peppermint Chip and Valencia Orange are the best-selling flavours.

Page 15: Vitality Magazine Autumn 2014

AUTUMN FEATURE

Well Naturally Sugar Free Dark Chocolate mousse Serves 4

Ingredients200g of Sugar Free Dark Chocolate Melts2 cans coconut milk (chilled for a few hours in the fridge) 1 teaspoon vanilla extract 1 drop liquid stevia (optional)Fresh berries, coconut flakes and grated chocolate (extra)

Method1. Place Well Naturally Sugar

Free Dark Chocolate Melts in a microwave container and microwave for periods of 30 seconds until it is melted (be careful not to overdo it, so remove the chocolate when it's mostly melted and stir to melt the rest).

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

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

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

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

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

Important tips when working with real chocolate The most important tip is to never allow any water, moisture or steam to come in contact with melted chocolate. If this occurs the chocolate will start to quickly firm up and solidify or become very granular.When melting chocolate always use clean and dry utensils. Metal spoons or stirrers are preferable to wood (wooden spoons or

stirrers may contain absorbed water which is a big no-no for melted chocolate). Chocolate will easily burn or scorch when heated directly over a stovetop so never melt chocolate in this way. Always use the traditional bowl over simmering water or microwave method to melt chocolate.

15

MELT AWAY YOUR HOMEMADE SUGAR INTAKE Introducing Well Naturally Sugar Free Dark Chocolate Melts: The real chocolate, 70% cocoa, sugar-free alternative to full-sugar cooking chocolate.

Reduce the sugar (not the taste) of your favourite chocolate cakes, desserts, cheesecakes, mousse, ganache and more.

Well Naturally Sugar Free Dark Chocolate Melts are sweetened naturally with stevia – a plant-based sweeter with zero calories and no impact on blood sugar levels.

Try Well Naturally Sugar Free Dark Chocolate Melts in your favourite Easter dessert. To the right is a recipe to get you started.

Look for Well Naturally Chocolate and Melts in independent supermarkets nationwide, or ask your local store to range the new varieties. Also available online: www.shop-vitalitybrands.com.

Page 16: Vitality Magazine Autumn 2014

16

Nutrient spotlightStrong bones and teeth rely on a good intake of calcium. Without enough calcium in the diet, bones can become fragile, and this can lead to osteoporosis later in life.

Calcium is also an important nutrient in regulating muscle and heart function, preventing blood clots and facilitating nervous system and enzyme function.

Adequate calcium intake is especially important for certain groups of people, including pregnant and breast-feeding women, bottle-fed babies, children and the elderly.

Foods rich in calcium: The primary source of calcium is milk and milk products such as yoghurt, cheese and buttermilk. Calcium-fortified milk is a great way to get even more calcium from one serve. There are also calcium-fortified products such as cereals, soymilk and fruit juice which are great for boosting your intake.

Leafy, green vegetables like broccoli, cabbage, bok choy, Chinese cabbage and spinach also contain significant amounts of calcium. Soy and tofu, fish including sardines and salmon (with bones) are also good sources. Nuts and seeds such as Brazil nuts, almonds and sesame seed paste also offer reasonably good amounts of calcium.

the latest in autumn health,happiness and

Smart swaps Feel like something sweet to eat at 3pm? Instead of grabbing a biscuit or piece of cake, try these ideas:

• Have a cup of herbal tea. There is a rainbow of tea flavours available: everything from jasmine to vanilla, mint to berry. Tea will also help hydrate and energise you – giving you the pick-me-up you need without the additional calories.

• Another way to satisfy your sweet cravings is with a piece of fruit. Apples, figs, grapes, kiwi fruit and plums are all in season in autumn. Try lightly grilling some apples, figs and plums and sprinkling with some cinnamon for a warming, sweet treat.

• If you still crave something sweet, have a couple of pips of Well Naturally Sugar Free Dark Chocolate. Available in a variety of flavours, Well Naturally Sugar Free Dark Chocolate is sweetened naturally with stevia, not sugar. It’s also rich and satisfying.

Swap with this

Page 17: Vitality Magazine Autumn 2014

17

AUTUMN FEATURE

DID YOU K

NOW:

Montmorency tart cherries contain the highest levels of natural

melatonin found in plant products.

The juice equivalent of 100 Montmorency tart cherries is in every 90ml serve of Chillax.

The other active ingredient in Chillax is Lactium: a dairy derivative,

clinically-proven to help calm and de-stress, preparing one

for a great night’s sleep.

Soft, mellow-sweet and decadent, the fig has enjoyed centuries of favour. Indeed, it was one of the first plants to be cultivated.

Nutrition: This bell-shaped fruit is bursting with dietary fibre, as well as vitamins A, E and K. It also contains antioxidants that help protect our good health.

Dried figs are an excellent source of calcium, copper, potassium, manganese, iron, selenium and zinc.

Selection: Figs should be soft but not mushy to the touch. They should feel heavy. Be sure to consume figs within a day or two, as they do not keep well beyond this time.

Try them with: Figs are delicious when paired with rich cheeses like Brie, Camembert and blue vein; they are also a wonderful accompaniment to meats like pork and chicken, as well as “meaty” nuts like walnuts.

Figs work well in Moroccan dishes like tagines, couscous and spiced lamb.

For a sweet treat, cut a cross in the top of each fig, then bake them lightly in the oven until warm and soft. Push some ricotta and crushed walnuts into each fig, and then drizzle with honey.

Figs can also be baked into sweet muffins, tarts or loaves and work deliciously-well with Greek yoghurt.

Spanish and US scientists have recently found that an increase of melatonin in the body could lead to weight loss.

Melatonin is a hormone responsible for sleep function in humans. It can also be taken as a supplement and is naturally present in many foods. Increased supplemental melatonin was found to correlate with an increase a special kind of fat called “beige fat”. This fat actually helps burn energy, rather than store it.

Beige fat is one of a series of specific fats that seem to perform this function. Scientists believe that encouraging production of these fats could help treat obesity and Type 2 Diabetes.

The researchers from Spain and Texas used rats to test the effects of increased melatonin on “beige fat” production.

Test rats were given supplemental melatonin in their drinking water over six weeks. The test group included both healthy, and obese rats with Type 2 diabetes.

Half of the rats (both obese and normal weight) were administered the melatonin, while the remaining rats were given no additional melatonin.

After six weeks, each rat in the oral melatonin group had more beige fat in their bodies. These rats also showed increased sensitivity to the thermogenic effects of both cold and exercise. It is these everyday thermogenic processes that cause the body to burn more energy.

This is the latest in a series of studies that show dietary supplementation of melatonin may impair weight gain, lower blood pressure and improve glucose function.

More melatonin = increased weight loss?

Seasonal star: Figs

the latest in autumn health,

Page 18: Vitality Magazine Autumn 2014

18

AUTUMN FEATURE

Need to take your fitness to the next level in 2014?

If running is part of your workout routine, Pacer

is just the thing to get you working even harder to

achieve your goals. Tony Featherstone reports.

There is one activity that seems central to just about every fitness program ever written and it’s something that most of us do every day: walking!

The popular school of thought is that we should complete at least 10,000 steps per day as part of a typical, calorie controlled weight-loss program, but how on earth can you measure that?

Of course the answer is to use a pedometer: a little device that literally counts the numbers of steps you take.

If you have never used one, you may have seen joggers running through the streets with a pedometer strapped around their arm.

The price of a pedometer ranges anywhere from $10 through to $150. Alternatively, you could try the Pacer app for iPhone which is free for the basic version.

Pacer is refreshingly easy to use. You simply start it up and it will immediately start counting steps as you walk, measuring your progress against a daily target, which is set at 10,000 by default.

You’ll also discover the total amount of time that you've been active for the day and how many calories you have burned.

There are some more intricate features available from the upgraded version of Pacer, of which advanced users might find useful. As a basic pedometer, however, the out-of-the-box, free version will provide you some great insights into your day to day activities.

Tony Featherstone loves knowing the latest in all things digital. He has over 15 years’ experience in digital communication, having worked with such brands as Australia Post, Panasonic, Subaru and Microsoft.

Pacer

Apps we

Ingredients:

- One banana, peeled - One apple, peeled- One orange, peeled - One carrot- One egg - One Well Naturally High Protein Mini Bar, chopped

- 1/3 teaspoon of ginger - 2 tablespoons chia seeds (An excellent source of fibre and antioxidants, a good source o

f calcium, a

good source of plant based protein and an excellent source of the plant derived omega 3 fatty acid.)

Place all ingredients in a blender and whiz until well combined. Delicious!Steps:

From the Kitchen of:

Fresh, Healthy, Fil ling Morning Smoothie

Haydn Wal l, (Fitness enthusiast)

RECIPE

RECIPE

Page 19: Vitality Magazine Autumn 2014

19

AUTUMN FEATURE

As your year gets busier, grab some elusive

“me time” with these fun ideas – just for you.

Aim to make “me time” a regular habit in your

weekly routine.

1. Take yourself on a date: Whether it’s a trip to the movies, a quick coffee at your favourite cafe, or dinner for one at a nice, quiet restaurant, taking some time just for you can make a significant difference. Learning to enjoy your own company is a handy little trick to master. It also allows some mental space to contemplate your own thoughts and observe the world with an uncluttered mind.

2. Pampering please: The next time you have the house to yourself, run a warm, fragrant bubble bath complete with scented candles, dim lights and relaxing music. Flick through a magazine as you allow your muscles, and mind, to relax. If you have a little cash to splash, treat yourself to a massage, manicure, pedicure, skin treatment or facial. You deserve to be looked after!

3. Make yourself a meal: When catering to the culinary tastes of your family, you don’t always get to eat the dishes you love. Make yourself a special dish, starring your favourite ingredients and flavours. Complete the meal with specially matched wine and a little dessert. Then sit at the table and enjoy.

4. Private dancer: Let your inhibitions go and give way to a little frivolity the next time you’re home alone. Turn the radio up or play a feel-good song. Then dance, sing and jump around as you do the cleaning, washing or cooking. It can be liberating to feel childish and have a little laugh at yourself.

5. Say no: Creating me time often means sacrificing another commitment. Don’t feel horrible about it – just be selective with what you do and don’t attend – and be sure to make an appearance there next time. Another aspect of saying no is being assertive when you’re not happy. If someone is treating you badly, not pulling their weight or disappointing you with their behaviour, tell them you won’t tolerate it.

6. Check up: Your health is your most important virtue. Make those important check ups a priority and keep your appointments. Your boss will (should) understand!

7. Work out: Equally as important as it is selfish. Make time for exercise by waking up an hour earlier each day and hitting the gym, swimming pool or track. Challenge yourself to keep pushing your limits and you’ll feel a true sense of achievement – not to mention all the energy you’ll have to get through your day!

8. Say yes to the dress: You spend so much money on everyone else: ensuring the children have everything they want and need, buying gift after gift, treating your partner to little surprises here and there – not to mention those bills! Now it’s time to buy yourself a little something: a reward for all of your hard work. If that dress, clutch bag, or perfume has been beaconing for weeks, give in and just get it.

9. Ask for it: Practice being assertive and ask for something you want: from a pay rise, to changes in the way things are done around the house. If this wish will make a big change in your life, don’t be afraid to ask for it!

10. Go away: If life is getting a little too hectic, escape! It could be for a drive to your “happy place”, a weekend away, or an extended working holiday overseas! Being away can offer a refreshing perspective and some time to heal.

To do list: 10 fun ways to put yourself FIRST

19

Page 20: Vitality Magazine Autumn 2014

Don’t abandon your 2014 health and fitness goals

just yet. Fitness Food nutritionist Tricia Rufus

shares her tips on how to stay on track.

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Page 21: Vitality Magazine Autumn 2014

21

EAT FIT

Tricia Rufus is a nutrition coach, personal trainer and owner of Fitness Food.

Website: fitnessfood.com.au

Facebook: Fitness Food By Tricia Rufus

Instagram: fitnessfood_tricia_rufus

Change your food, change your life.

Ensure you not only achieve your targets, but also start to enjoy your health and fitness journey.

Page 22: Vitality Magazine Autumn 2014

22

YMCA Program Director Nicky Brown has been involved in the health and wellness industry

for over 25 years. YMCA Victoria is all about creating healthier, happier and more connected communities.

To find out more visit www.victoria.ymca.org.au

Page 23: Vitality Magazine Autumn 2014

EAT FIT

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Page 24: Vitality Magazine Autumn 2014

HOW DOES LACTIUM HELP YOU GET A GOOD NIGHT’S SLEEP?The initiation of a good night’s sleep begins with feeling relaxed, calm and stress-free before bed. Indeed, stress is among the most common causes of sleeping difficulties. Enter Lactium; a bioactive peptide derived from cow’s milk, with proven calming properties to help you de-stress.

Lactium is a food-grade, patented product, developed by French dairy ingredients manufacturer, Ingredia. It is formulated especially to reduce and regulate stress-related symptoms that can hamper sleep and normal function.

The development of Lactium arose from observations of the calm and contented nature of infants after ingesting breast milk. Knowing that the major milk proteins, casein and whey, contain peptides with high biological activity, Ingredia researchers, working closely with French university researchers, set about to identify a potential link between milk ingestion by babies and calmness.

It was later demonstrated that the calming effect of milk was not only due to the effort of suckling or satiety but to the milk itself.

This type of approach led researchers to look for a specific milk peptide that possessed anxiolytic (calming) activity. Using a particular digestive enzyme, they synthesised and isolated a milk casein hydrolysate. The hydrolysate contained a 10-amino-acid bioactive peptide (I.E. decapeptide) which, with the support of animal trials, was shown to have proven stress reduction properties.1

Subsequent clinical trials with Lactium, involving six separate human studies on a total of 234 volunteers, showed that Lactium significantly improved stress-related symptoms and enhanced sleep without being soporific (i.e. non sedative). 2,3

Chillax Natural Sleep Support Drink is a natural

dietary supplement, offering an alternative

to sleeping pills, designed to calm, relax and

help one get a quality, restful sleep. The food

scientist who developed Chillax, Wladimir

Budnik, explains.

Natural Sleep Support Drink

Chillax is made from Lactium and Montmorency Tart Cherries – both scientifically proven to be effective, as follows:

Lactium is a unique and patented protein ingredient derived from milk, which helps to de-stress, relax and calm – preparing one for rest.

Montmorency Cherry Juice is a natural source of melatonin, which helps one get a better quality and more sustained sleep.

The result: You wake up feeling refreshed and raring to go.

How much Lactium is in one single serve of Chillax Natural Sleep Support Drink? 300mg

WHAT’S IN IT AND HOW DOES IT WORK?

24

Page 25: Vitality Magazine Autumn 2014

EMOTIONAL WELLBEING

HOW DOES MONTMORENCY TART CHERRY JUICE HELP YOU GET A GOOD NIGHT’S SLEEP?Melatonin is essential for sleep Melatonin is a hormone produced by the pineal gland at the base of the brain. It has a vital role to play: it tells the brain when it’s time to sleep and when it’s time to wake up. This sleep-wake cycle is referred to as the “circadian rhythm”.

In a healthy-functioning person, melatonin levels typically peak at around 2-3am, and then diminish before light onset in the morning. The brain only produces melatonin at night.

It was thought that endogenous (bodily-produced) melatonin was the only natural source of melatonin available to the body. However research has shown that dietary melatonin can play an important role in supplying melatonin to the body.

Melatonin levels in the body typically peak at around 2am. The level of melatonin in one's body is age-dependent.

The level of melatonin in the body is age-dependent. It peaks in early childhood and dips to its lowest in old age.

✔ YES – Chillax is suitable for those with lactose intolerance

The significance of tart cherriesDoctor Russel J. Reiter, a biomedical scientist at the University of Texas Health Science Center, is one of the world’s leading sleep authorities and has studied melatonin’s role in the body for over 30 years, primarily researching its relation to sleep.

“If you are a robust producer (of melatonin) you do so every night. Conversely, if you are a weak producer, you do that every night,” Doctor Reiter explains.

He argues that low levels of melatonin can have an impact on the overall health of an individual and that it’s possible to enhance the levels of sleep-inducing melatonin in the body through the consumption of foods naturally high in melatonin.

Doctor Reiter’s research into melatonin in plants4, concluded that melatonin is exogenously produced and is available in edible foodstuffs, including plants, and that melatonin-containing diets increase circulating concentrations of melatonin in the body. In addition, dietary-derived melatonin is adequate to contribute to the total antioxidative capability of the blood. He particularly singles out Montmorency tart cherries.

“Tart cherries, specifically the Montmorency variety, contain an extremely significant quantity of melatonin – enough to produce positive results in the body,” he says.

A pilot study conducted by a team of researchers from the University of Rochester5 in New York reported that a daily intake of tart cherry juice was useful in treating insomnia in older adults. A randomsed, double blind crossover study was conducted with a group of 15 older adults. Each experienced significant reduction in insomnia severity (minutes awake after settling to sleep) on average, when consuming cherry juice daily.

A more recent study6 on 10 healthy men and 10 healthy women who consumed tart cherry juice concentrate over seven days found significant increase in melatonin circulating in the body and a significant increase in time in bed and total sleep time.

They concluded that consumption of a tart cherry juice concentrate provides an increase in exogenous melatonin that is beneficial in improving sleep duration and quality in healthy men and women, and may be of benefit in managing disturbed sleep.

How much melatonin is in Chillax Natural Sleep Support Drink? The level of natural melatonin normally circulating in the average human body at any one time is 25-50 nanograms, which is equivalent to the natural melatonin found in just one Montmorency tart cherry.

Chillax uses concentrated Montmorency Tart Cherry Juice, which contains around 4,900 nanograms of melatonin per 30mls. Each 90ml, single-serve bottle of Chillax contains 30mls of the concentrate.

Therefore, each 90ml serve contains approximately 100-200 times more melatonin than what is naturally found in the human body.

That’s one very good night’s sleep!

25

CONCLUSIONIn summary, we have taken two well-researched ingredients, Lactium and Montmorency Tart Cherry Juice, and created a unique natural sleep support drink that is Chillax. Continued..

180

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008 10 12 14 16 18 20 22 24 02 04 06 08

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aton

in [p

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l]

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Newborns produce minimal melatonin.

Older people produce negligible amounts of melatonin.

Melatonin continues to decline in middle age.

Puberty occurs as melatonin declines.

Melatonin peaks in early childhood.

Mel

aton

in [

pg

/ml]

Page 26: Vitality Magazine Autumn 2014

EMOTIONAL WELLBEING

WHY CHOOSE CHILLAX?Chillax is a natural alternative to sleeping pills that utilises the power of natural ingredients to help you get a restful sleep. It’s a natural drink, not a pill, so that’s one less tablet to swallow. Moreover, consuming Chillax will not “knock you out” or leave you drowsy the next day. It’s a safe, easy-to-consume drink that actually works. No pills, no hangover effect.

Who would benefit from Chillax? • People who can’t sleep

• People suffering from poor quality or interrupted sleep

• Those tired of taking sleeping medication

• Travellers fighting jet lag

• Elderly people whose bodies naturally produce less melatonin

• Chillax is safe for the whole family

Features and benefits: • Natural, effective alternative to

sleeping pills

• No sedative (soporific) effects or next-morning “after-effects”

• No added sugar: Naturally sweetened with stevia – a natural, plant-based sweetener with no calories. Stevia does not impact blood-sugar levels

• Affordable: A single serve (one good night’s sleep) costs the same as a standard cup of coffee

• No artificial colours or flavours

• A source of natural antioxidants

References:

1 Micloh et al (June 8, 2001) FASEB J express article 10.1096/fj.00-0685fje. Published online.

2 Effects of a Bovine Alpha S-Casein Tryptic Hydrolysate (CTH) on Sleep Disorder in Japanese General Population. The Open Sleep Journal 2009, 2, 26-32.

3 Efficacy of as-1-casein hydrolysate on stress-related symptoms in women. European Journal of Clinical Nutrition 2006.

4 Melatonin in Plants. Nutrition Reviews Vol 59, No 9, September 2001: 286-290.

5 Effects of a Tart Cherry Juice Beverage on the Sleep of Older Adults with Insomnia: A Pilot Study. Journal of Medical Food 2010. 13(3) 579-583.

6 Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition 2012 Dec; 15(8): 909-916.

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

holds a Bachelor of Science Degree and a Masters of Business Administration. He is a scientific expert on diet, nutrition and skincare.

Want to try Chillax for yourself? It’s available in good pharmacies and online: Shop-vitalitybrands.com/collections/all/chillax

26

Page 27: Vitality Magazine Autumn 2014

27

Trouble Sleeping?

Natural Sleep Support Drink

TM

/chillaxnaturalsleepdrink

FIND OUT MORE

800ml serve= Ten good nights sleep.

NEW

90ml serve= One good nights sleep.

Page 28: Vitality Magazine Autumn 2014

28

Cooler nights can mean better a sleep for

many. What happens to our brain and body

while we sleep? What role does sleep play on

our physical and mental health? How can we

ensure we get a good night’s sleep tonight?

Jeff Hogg from Biz Health explains.

At night, we leave our waking consciousness for hours and traverse a landscape of dreams and deep sleep. When we wake, we typically remember little or nothing about the hours that have just passed.

Thus, although everyone sleeps, most people would be hard-pressed to precisely define sleep. From observing changes in behaviour and responsiveness, scientists have noted the following characteristics that accompany and define sleep:

• Sleep is associated with a typical posture, such as lying down with eyes closed in humans.

• Sleep results in less responsiveness to external stimuli.

• Sleep is a state that is relatively easy to reverse (this distinguishes sleep from other states of reduced consciousness, such as hibernation and coma).

From observations of behavioural changes that accompany sleep and simultaneous physiological changes, scientists now define sleep in humans based on brain wave activity patterns and other physiological changes.

Physiological changes during sleep When comparing sleep to wakefulness, physiological demands are reduced and temperature and blood pressure drop during sleep. In general, many of our physiological functions such as brain wave activity, breathing and heart rate are quite variable when we are awake or during REM sleep, but are extremely regular when we are in non-REM sleep.

Respiratory changes Our breathing patterns also change during sleep. When we are awake, breathing is usually quite irregular, since it is affected by speech, emotions, exercise and posture.

As we progress from wakefulness through the stages of non-REM sleep, our breathing rate decreases and becomes very regular. During REM sleep, the pattern is more variable again.

Cardiovascular activity One of the possible functions of sleep is to give the heart a chance to rest from the constant demands of waking life. As compared to wakefulness, during non-REM sleep there is an overall reduction in heart rate and blood pressure. During REM sleep, however, there is a more pronounced variation in cardiovascular activity, with overall increases in blood pressure and heart rate.

Brain activity There is a progressive decrease in the activation or "firing" rate of most neurons throughout the brain as sleep progresses from wakefulness to non-REM sleep. Also, the patterns of neuron firing change from a seemingly random and variable activity pattern during wakefulness, to a more coordinated and synchronous pattern during non-REM sleep.

While you were sleeping

Here are some tips to ensure a good night,s rest:1 Try to go to bed at the same time, even on

weekends. This helps to maintain proper circadian rhythms (the body’s internal clock) and adjusts your body to its natural cycle.

2 Stop drinking caffeine after 4pm or at least six hours before going to bed. Having too much caffeine in the afternoon can make it more difficult for you to fall asleep at night.

3 Exercise regularly. Daily exercise of 30-60 minutes can help you sleep better at night. Try not to exercise too close to bedtime, as you may find yourself too energised to fall asleep. Aim to incorporate physical activity into your daily routine at least 5-6 hours before bedtime.

4 Relax before bedtime. Take a warm bath, read a book, or meditate to prepare your mind and body for sleep.

5 Don’t lie in bed awake. If you are having difficulty sleeping, get out of bed and do something else until you feel tired.

6 Avoid too much alcohol. Alcohol can help you fall into a deep sleep quickly, but through the night can cause you to wake several times, affecting your quality of sleep.

7 Avoid overeating and eating too close to bedtime. Your body needs time to digest food. If you consume too much close to bedtime, you may experience bloating and indigestion.

8 Restrict bedroom activities to sleep and sex. Avoid reading or using electronic devices.

9 Try Chillax Natural Sleep Support Drink. Formulated with Montmorency Tart Cherries and Lactium, Chillax prepares you for rest, and helps you get a deeper, more refreshing sleep.

Page 29: Vitality Magazine Autumn 2014

During REM sleep (the stage of sleep most associated with dreaming) there is an increase in the firing rate of most neurons in the brain, as compared to non-REM sleep.

In fact, the brain in REM sleep can even be more active than when we are awake. Patterns of brain activity during REM sleep are more random and variable, similar to during wakefulness. This pattern of brain activity probably underlies the intense dreaming that occurs in this state.

Body temperature Through a process known as thermoregulation, the temperature of our body is controlled by mechanisms such as shivering, sweating, and changing blood flow to the skin, so that body temperature fluctuates minimally around a set level during wakefulness.

Before we fall asleep, our bodies begin to lose some heat, which some researchers believe actually helps to induce sleep. During sleep, our central set temperature is reduced by 1 to 2°C. As a result, we use less energy maintaining our body temperature. It has been hypothesised that one of the primary functions of sleep is to conserve energy.

Increased physiological activity during sleep Many physiological activities are reduced during sleep. For example, kidney function slows and the production of urine is decreased. However, some processes may be maintained or even increased during sleep.

For example, one of the greatest changes during sleep is an increase in the release of growth hormone. Certain physiological activities associated with digestion, cell repair and growth are often greatest during sleep, suggesting that sleep may aid cell repair and growth.

DreamsDreaming occurs in both REM and NREM sleep. One of the most notable but least understood characteristics of sleep is dreaming, during which our thoughts follow bizarre and seemingly illogical sequences, sometimes random and sometimes related to experiences gathered during wakefulness. Visually intense dreaming occurs primarily during REM sleep. However, not all dreams occur during REM sleep.

Jeff Hogg is the Director of Biz Health Consultants. He has over 20 years’ experience in the corporate health industry. As an Accredited Exercise Physiologist and a previous, professional AFL footballer, Jeff specialises in

conducting executive health appraisals, onsite health checks and a variety of health seminars. For more information about Biz Health, phone: 03 9867 5003 or visit their website: www.bizhealth.com.au.

29

Sleep for wellbeing Sleep allows the body to rest and recharge for the next day. A lack of sleep can cause drowsiness, decreased memory, reduced concentration, and impaired physical performance.

Drivers lacking in sleep put themselves and others at increased risk of road accidents. In addition, not getting enough sleep has been linked to several mental health disorders including depression and anxiety disorders.

Sleep research is expanding and has become an area of interest amongst health researchers. There is increasing evidence linking the importance of sleep to mental and physical wellness.

Getting the proper amount of sleep, at least 7-8 hours per night, is recommended for adults. Children and adolescents need more sleep for proper growth and development, and pregnant women are also advised to get more sleep.

EMOTIONAL WELLBEING

Page 30: Vitality Magazine Autumn 2014

30

Eliminating stress and worry from

your mind can be most productive

and, naturally, bring you peace.

As Inna Segal argues, letting go

of these negative emotions involves

shifting your perspective, and

taking control of the situation.

Worrying is a habit most people develop from childhood. They observe their parents, grandparents and other adults in their life worry, and unconsciously believe that this is the only way to live. Thus, the brain and nervous systems of the majority of the world’s population are focused on stressing, tensing and being in a state of suppression.

On a mental level, everybody knows that worry and stress do not actually make the situation any better. In fact, it slows us down, causes internal chaos, conflict, forgetfulness, nervousness, and a loss of focus. It can contribute to heart disease, strokes, high blood pressure, ulcers, abdominal cramps, cancer, rashes, anxiety, hair loss and many other health problems.

Studies conducted at the School of Social Work at Georgia State University showed that stressful emotions diminish the white blood cell response to virally-infected cells and to cancer cells.

Also, statistics from the American Institute of Stress illustrate that 75-90 per cent of all visits to doctors result from stress-related disorders.

No Worries

Worry can be seen as a message from your body, telling you that you are uncomfortable with a situation because there is a missing piece of the puzzle.

"

"

Page 31: Vitality Magazine Autumn 2014

31

EMOTIONAL WELLBEING

From my experience, I know that worrying about the future is only useful if you are willing to recognise the causes of your stress, deal with it and move forward.

In this way, worry can be seen as a message from your body, telling you that you are uncomfortable with a situation because there is a missing piece of the puzzle. When this missing piece is identified and processed, there is resolution and relief.

Stress as a positiveA certain amount of stress can be a positive influence in our lives as it can add anticipation, excitement and call us into action. Some individuals such as athletes, actors, singers and speakers thrive under a certain amount of stress. Having no positive or motivational stress can leave a person bored, numb and flat. It is highly desirable to find an optimal level of stress that will motivate you without resulting in exhaustion.

We need to understand what causes us tension and what motivates us. For one person, having a stable job for 20 years, where they know exactly what they are doing and how they will create their income can be a healthy, peaceful experience. Put them into a creative, changeable environment and they might be stressed to the max. Another person who loves change would be stressed in a routine work situation.

Inna Segal is a renowned intuitive healer and author of the best-selling book The Secret Language of Your Body. Her new book, The Secret of Life Wellnes is available at good book stores and online at rockpoolpublishing.com.au.

""

Sometimes the only thing we need to change is how we perceive a challenge

Three ways to free yourself of stress and worry1. Change your perspectiveIf worry is taking over your life, you need to change your point of view. Become aware of how you are dramatising the situation, buying-in to fear and letting it control you, and look for a different option. You can ask yourself, “What is a more empowered way to relate to this situation?”.

Fear can be a wonderful servant that keeps you alive, or a cunning master that sabotages your growth. For instance, when you cross the road perhaps fear of an accident makes you stop and look at where you are going. However, to live your life from a perspective of fear is dangerous, limiting and stressful.

2. Clarify your intentionRecognise that you have a choice to worry about something or not. To make a choice not to worry, you need to learn how to clarify your intention, and communicate it to the people around you. You must then be willing to let go and trust.

Your requests can be simple or elaborate. The important thing is to be willing to ask for help, let go of worry and trust that help is on its way.

This does not mean that help will arrive the second you ask. This is one of the steps that allow you to recognise that you need to ask for support. The next step is to look for or talk to the appropriate people who might be able to offer you assistance or advice. Then apply this advice and take appropriate action.

3. Focus on a solution ~ move from stress to strengthThe only way out of worry is to shift our focus from a problem to a possible solution. Once we shift our focus from a limited point of view to an expanded point of view, our own wisdom and other people can give us new insights on how we can do things differently.

Sometimes the only thing we need to change is how we perceive a challenge and our reaction to it. Discovering a balanced perspective can make a tremendous difference to our thinking, emotional and energetic state and help us to relax. Other times we may need to move, talk to appropriate people, ask for help, learn something new, make a decision, take action, rest, meditate etc.

Worry makes people feel helpless, hopeless and victimised. When we change our perspective from stress to strength, we begin to feel stronger, more confident and capable of creating real change in our lives.

Page 32: Vitality Magazine Autumn 2014

32

MICHELLE BRIDGES 12 Weeks to a

Healthier, Happier You

Forget the infomercials. There are no quick fixes!

Getting healthy, losing weight and being the best

version of yourself takes more than just eating

lettuce leaves and doing a couple of sit ups!

My 12 Week Body Transformation (12WBT)

is packed with easy-to follow exercise plans,

simple, tasty and family-friendly recipes, shopping

lists, weekly mindset and motivational lessons and

ongoing support. It's everything you need to take

control and reach your goals this season.

This super quick circuit is a snippet of what to

expect from a 12WBT workout and includes five

exercises focused on strengthening your glutes

and your core. Complete 20 repetitions (reps) of

each exercise once, twice or five times through

depending on your fitness level and how much

time you have!

super strength workout

Page 33: Vitality Magazine Autumn 2014

33

FIT FOR LIFE

Backwards stepping lunges Stand tall and take a long step back, keeping your feet hip width apart. Bend your back knee towards the floor. Try to make a RIGHT ANGLE with BOTH legs.

Return your back foot to the step – that’s one rep. Repeat the exercise with your other leg.

TIP: Your movement should be up and down – NOT forwards and backwards.

1

2

3

Single leg squat Grab a post to steady yourself and stand on one leg.

Slowly lower yourself, trying to mimic a normal squat, keeping your knee tracking over your toe and return to standing. Do 10 reps and then swap legs.

TIP: Drive through your heel on the way up.

Ice skatersTake wide jumps from foot to foot.

Swing your arms strongly in the direction you are travelling.

Land the foot solidly with the toes slightly angled out as you lift the other leg behind you.

The knee must align with the toes, bend into the leg before you push off.

TIP: Imagine trying to jump over a creek and you don’t want to get your shoes wet!

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34

FIT FOR LIFE

This circuit is just a small taste of what to expect from the exercise side of my 12WBT. There are 11 different exercise programs to choose from, so whether you want to lose weight, tone up, learn to run or set yourself some new and exciting health and fitness goals, we’ve got you covered!

If you want to eat better, move more and discover a whole new way of thinking, then I can help! Join my team at 12WBT.com and let’s do it together!

To prevent injuries, do 5-10 minutes of cardio before you start and have a good stretch at the end.

Side plank raiseLie on your side and ‘stack’ your shoulders, hips, knees and feet perpendicular to the floor. Stabilise yourself on your elbow and hip.

Push your hip up towards the ceiling so your body is in a straight line from your toes to your head.

Lower your hips back down and repeat the ‘lift and lower’ for 10 reps on each side.

TIP: It’s really important your body stays in a straight line for this one. Don’t let your bum stick out!

4 5

Single leg extension Lie on your back and lift your legs with knees bent 90 degrees and directly over your hips. Draw in your abs, make sure your lower back is firm against the floor and place your arms beside you, palms down.

Exhale and straighten one leg at a time until you can no longer keep your abs drawn in. Alternate legs, left and right is one rep.

TIP: As soon as you feel your abs “pop” outwards or your lower back start to arch up off the floor you have extended the leg too far.

Page 35: Vitality Magazine Autumn 2014

Dextro Energy Sports Nutrition has announced a one-year partnership with Tennis Australia.

The German-made products will be the official sports nutrition to Tennis Australia. National academies, players and coaches will all have access to the range whilst they train and compete.

“We are very excited to be joining Tennis Australia as their sports nutrition partner and we look forward to supporting the current and future stars of tennis in this country,” said Dextro Energy Australia Brand Manager Andrew Whiteman. “Quality nutrition and hydration play an important role in athletic success. Dextro Energy is a high-grade sports nutrition brand, formulated to help athletes bring out their best”.

The Dextro Energy range includes Isotonic and Hypotonic Sports Drinks, Liquid Gels, Carbohydrate Bars, Instant Energy Tabs and After Sports Drinks.

SPORTS NUTRITION PARTNERSHIP

35

Tennis Australia and Dextro Energy announce

OFFICIAL PARTNER OF TENNIS AUSTRALIA

Dextro Energy isand good sports nutrition outlets.

Also available online at www.shop-vitalitybrands.com

About Dextro EnergyDextro Energy has for decades been Europe’s leading and most trusted energy brand. An expert at formulating effective energy products for competition, Dextro Energy has been developed by a team of sports scientists, endurance athletes and nutritionists. The portfolio is an advanced range of products specifically designed to help you bring out your best – before, during and after competition and training.

Page 36: Vitality Magazine Autumn 2014

SWIMMING POOL sinsDo you regularly go to the pool

and have to fight for lane space,

be subjected to a moisturising

show, or get a stray arm slap to the

head mid-freestyle? Or, are you guilty

of some of these pool faux pas?

As the cool weather attracts you

to the warmth of the indoor pool,

Stef Hanson shares her top 10 tips

for swimming etiquette.

36

Page 37: Vitality Magazine Autumn 2014

37

FIT FOR LIFE

Stef Hanson is a triathlete, editor of Australian Triathlete Magazine and founder of Witsup – Women in Triathlon. Witsup is aimed at boosting the profile of women in triathlon, introducing women to the sport, and nurturing them on their journey. www.witsup.com

1. Lane speed: This is tricky. Really tricky. Are you sitting down? Get your pen and paper out to jot this down. Most importantly, can you read? Well if so, those signs at the end of the lane mean something: The fast lane means you swim at a fast pace, the medium lane means you swim at a medium pace, the slow lane means you swim at a slow pace. The “aqua play” area means do whatever the hell you like, but if your ball comes into my lane, I ain’t giving it back.

2. Timing of the breaststroke: Timing is vital for avoiding a sexual harassment lawsuit. Use your peripheral vision to gauge where other swimmers are when you begin your stroke. Put simply: “Avoid the breast in breaststroke.” There’s surely a t-shirt in that!

3. Coffee chitchat is for the café: If you’re one to get to the end of the lane and chat with mates, get out of the water. That’s what the café is for. When you’ve finished your session and you deserve a coffee, that’s when you can chat. Otherwise, I’m mistaking your backside for the wall and pushing off hard. Sorry.

4. Moisturise: Moisturiser is your best friend as a swimmer. Chlorine is not. So by all means, lather-up post swim, butt (spelling mistake intended), it is not necessary to stand there stark naked and moisturise every crevice of your body. Do I sound like a prude? Maybe. But seriously, I don’t need to see your level of flexibility or lack thereof. Two feet on the ground at all times when moisturising!

5. The zigzag backstroke: If you have the navigation skills of a drunken budgerigar it’s best that you don’t attempt backstroke. Zigzagging up a lane is not beneficial to people swimming in the opposite direction. Swimming is a non-contact sport – a stray head butt can, and should be avoided.

10 TIPSfor swimming etiquette

6. Talking generations of underwear with strangers: With all due respect, I do not need to know what kind of underwear you are wearing now, or what you used to wear when you were a 30 year old. That “dental floss” that my generation wears is to avoid VPL (I hate myself for using that acronym) and for comfort. If you want to talk underwear over generations, buy your granddaughter underwear for her 13th birthday and make sure she opens the present in front of all of her friends, then discuss. **Teenage Flashbacks – nooooooo!**

7. Look before you leap:This one is as simple as they come. Before you dive into the pool, or, Ron Burgundy style – “Ladies and gentlemen, can I please have your attention. I’ve just been handed an urgent and horrifying news story. I need all of you to stop what you’re doing and listen… Cannonball!!” – LOOK before you plunge into the pool! I’ve had a full body blow to the head – luckily the kid was only eleven and the size of a matchstick. But still. A bony knee to the back to the head is somewhat unpleasant.

8. Learn to swim/ learn to pee: If you are teaching your kids to swim, please teach them how to pee as well. I get that it’s difficult. BUT, if your kid doesn’t know how to aim at the toilet bowl, the VERY least you can do is clean it up. Swimming pool bathrooms are a barefoot affair. Pee on the floor. You get the golden picture. I don’t even want to touch peeing in the pool – figuratively and literally.

9. Butter fly away: If your butterfly stroke resembles an actual stroke, just don’t do it.

10. Smells: Perfume and aftershave prior to a swim do not help your ability to pull anything more than water. Do not use the pool as a means of washing these off either. Pre-rinse is vital.

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38

CLEAN UP YOUR ACTCleansed mind body and spirit

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39

If you truly want to feel your best and become your healthiest self, now is the time.

Cassie Mendoza-Jones is a naturopath, nutritionist, and herbalist who believes in the healing power of nature (and a good dark chocolate). Cassie founded Elevate Vitality, a boutique naturopathic clinic which specialises in healing digestive issues, hormonal imbalances, fatigue, anxiety, stress and depression.

Website: www.elevatevitality.com.au Facebook: www.facebook.com/elevate.vitality Instagram: @elevate_vitality

The change of season is a great time to

make some simple changes which can

make a big difference to the health of

your body, mind and spirit. Elevate Vitality

naturopath, nutritionist and herbalist Cassie

Mendoza-Jones reports.

When did you last feel that your health was completely

on track? Do you wake up with a flat stomach, only to

find you’re bloated towards the end of the day? Does

your mind buzz anxiously, even when you’re trying to

relax? Do you feel overwhelmed by the idea of changing

your habits and really looking after yourself?

If you truly want to feel your best and become aligned

with your healthiest self, now is the time to get back to

business and feel brand new. Let me walk you through a

few simple ideas, to ensure you’re taking the right steps

to the total health of your body, mind and spirit.

Cleansed bodyCreating healthy eating habits, which put you on the path to a beautiful, healthy life, means navigating the sometimes-overwhelming sphere of diets and healthy eating. Let go of what you think you “should” be eating, and instead choose foods by listening to your intuition. Eat foods that are full of all-natural goodness, as these provide us with energy and vitality.

This usually means reducing your intake of processed wheat, dairy and refined sugar, as well as caffeine, alcohol and soft drinks. For a cleansed digestive system which supports you in feeling your best, bulk up your diet with cleansing green vegetables, green veggie juices, purified water, lean protein (eggs, chicken, fish, lamb and beef), nuts and seeds, fresh fruit and essential fats (avocado, nuts and seeds).

For extra health points, note how your body feels when you eat smaller portion sizes, when you’re really present at meal times, and when you stop eating just before you’re full.

Cleansed mindIf low mood, depression and anxiety plague you, herbal medicine is just what you need. Three wonderful herbs for low mood are skullcap, rhodiola and oats.

To ease anxiety, try lemon balm and passionflower. You can obtain these herbs from herbal tea, or seek expert advice from a naturopath or herbalist.

Don’t forget to move your body. Exercise is one of the cheapest and most effective anti-depressants. It takes us from feeling down, to feeling fresh and spirited in just minutes. Getting-up a good sweat also flushes toxins from our bodies and imparts a healthy, cleansed glow.

Cleansed spiritYoga, meditation, journaling and de-cluttering your home and workspace are wonderful ways to feel brand new. To help you live your healthiest, happiest life, try the following:

• Incorporate some downtime into your busy life by prioritising and slashing your to-do list.

• “Free write” in your journal for 10-15 minutes per day to create mental white space.

• Add yoga to your weekly exercise schedule.

You can create your best life using all-natural, nourishing, gentle and effective systems such as eating well for your body, using herbal medicine, exercise and de-cluttering your space and life.

My signature Cleansed eCourse, an online group coaching program, might be just what you need to help you feel brand new. In this program, you receive my expert guidance on how to release everything that isn’t serving you anymore, create healthy, winning habits to find your cleansed self, and incorporate your new practices into your new life.

FIT FOR LIFE

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40

Got an autumn skin concern? Derma e® has a natural treatment solution for you. Take the quiz to see which product you need.

Solve your skin issues

yes

yes

no

Do you have dermatitis, eczema or psoriasis?

Psorzema Crème and Body WashDerma e® Psorzema Crème and Body Wash blend herbal extracts and vitamins for naturally soothing relief from the symptoms of psoriasis, eczema and dermatitis.

Vitamin E Crème With 12,000 IU of Vitamin E, this high potency crème is formulated to moisturise and soothe dry, chapped or irritated skin. Vitamin E is a natural moisturiser, antioxidant and healing vitamin.

Vitamin E Oil For use on the body or face, this quickly-absorbed oil is great for crow’s feet, scars and stretch marks. The potent formula harnesses the power of Vitamin E to effectively treat skin imperfections.

noDoes your skin get particularly dry in the cooler months?

Do you have crow’s feet, stretch marks or skin imperfections you’d like to see less of?

no

yes

start here

Page 41: Vitality Magazine Autumn 2014

41

nono

no noDo you want to protect your skin from harsh environmental factors like cold weather, wind and drying heaters?

Tea Tree and E Body Wash This antibacterial cleanser deep-cleans the face and body. Tea Tree is a natural antiseptic that combats blemishes, rashes, irritation, flaking and itching. Antioxidant Vitamin E and herbal extracts revitalise skin.

Scar GelBotanical extracts help diminish the appearance of scars. With allantoin and panthenol, this formula helps breakdown scars and encourages healthy skin. Also resolves minor burns and lessens stretch marks.

Intensive Therapy Foot Crème For those who suffer poor circulation, achy, itchy or swollen feet. With antioxidant pycnogenol, the formula also contains peach seed, menthol and peppermint. Suitable for diabetics, it is also deeply moisturising.

Do you like to ensure your skin and hands are thoroughly cleansed of bacteria when you wash?

Do you have a scar you’d like diminished by summer?

Do your legs and feet ache after a long day, or do you have poor circulation in these areas due to diabetes or other conditions?

Whatever your skin concerns, derma e® has a natural product to suit you. Visit: dermae.com.au.

yes

yes

yes

yes

THE SKIN YOU'RE IN

Available at:

Page 42: Vitality Magazine Autumn 2014

42

Your skincare concerns

solved From pigmentation to

irritation, Vitality’s resident

skincare expert Karen

Revell is here to answer

the skincare questions

you’ve been itching to ask.

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43

Skin ages quicker when it is dehydrated, so give your skin a big drink of water by applying derma e® Hydrating Serum. A concentrated treatment that is full of Hyaluronic Acid (nature’s “moisture magnet”), it plumps and rehydrates the skin, leaving it softer, and suppler.

Apply this product morning and night, and after a few weeks your friends will be saying how great you look!

Q I am lactose intolerant and when I inadvertently

eat lactose-containing foods, I break out in a facial rash. Do you have any products that can help with the incessant itching this causes?

A For instant relief, place a small amount of derma e® Itch Relief Lotion to the

affected area. Formulated with tea tree and chamomile, this will provide instant relief from skin itching. Use twice daily until the rash has subsided.

To ensure the rash doesn’t return, treat your skin daily with the derma e® Soothing range. Formulated for sensitive, easily irritated or inflamed skin, the Soothing range is enriched with Pycnogenol® which is extracted from French maritime pine bark.

Pycnogenol delivers anti-inflammatory properties to calm and soothe, helps to improve circulation and is 50 times stronger than Vitamin E in neutralising free radicals.

Use this range morning and night and you will see and feel the difference.

The derma e® range is available at and online www.shop-vitalitybrands.com

Q I have a few sun/skin pigmentation spots on my face that I’d like

to remove without undergoing laser treatments. Which product would you recommend?

A This is a common concern, as Australia has one of the highest rates of UV

damage in the world thanks to our harsh environment and weather patterns.

The derma e® Evenly Radiant range targets uneven skin tone and discoloration with an intensive skin brightening complex. It is rich in Madonna Lily plant stem cells, Bearberry and Vitamin C to help support the skin’s self-repair.

I strongly recommend you use this range morning and night, and apply SPF 30+ sun protection for the face every day – even during winter. Cancer Council Face Moisturiser is especially formulated for the face and provides adequate protection from UVA and UVB rays that cause skin damage.

Q My skin looks so dull. People say I look tired (I think they mean old).

What can I do to brighten it up?

A Autumn is a great time to detox our skin. When was the last time you gave your

skin a refresher peel? This will definitely help to brighten up dull and tired-looking skin.

We love the derma e® Microdermabrasion Scrub. It buffs the skin, helping to diminish the appearance of fine lines, wrinkles and acne scars. It leaves the skin feeling dramatically softer, smoother and younger looking. This can

be applied in the shower, once a week. Apply to damp skin all over the face (avoid the eye area) for at least 90 seconds. Rub in an upward circular motion and then rinse off.

I also recommend an intensive eye crème to help with dark circles, fine lines and to even-out texture. Apply derma e® Age Defying Eye Creme which is the ultimate anti-ageing, antioxidant-rich eye crème.

Pycnogenol delivers anti-inflammatory properties to calm and soothe, helps to improve circulation and is 50 times stronger than Vitamin E in neutralising free radicals.

Have a skincare or beauty question? Email Karen: [email protected]. Use subject line: Ask Karen. If your question is published, you will receive a Natural Skincare Hamper valued at $100. (You can remain anonymous.)

THE SKIN YOU'RE IN

YOU COULD WIN!

Page 44: Vitality Magazine Autumn 2014

44

Having diabetes does not necessarily mean you will experience problems with your feet, it simply means they require more attention.

Caring for your feet with diabetesAs we swap summer sandals for boots,

we must still monitor the health of our

feet. Diabetes Mellitus is a condition that

significantly affects the health of almost

1 million Australians. It is a condition

associated with a myriad of complications

that can also affect the feet. Podiatrist

Lana Bortignon explains.

People with diabetes are at an increased risk of having

problems with their feet, as diabetes can affect the

vascular supply and the nervous system.

Nerve damage Elevated blood glucose levels can lead to neuropathy (nerve damage). Diabetic neuropathy affects all peripheral nerves, including pain fibres, motor neurons and the autonomic nervous system. Symptoms may include:

> Tingling, numbness or “pins and needles”

> Cold legs and feet

> Burning sensation in the legs and feet – often more pronounced at night or at rest

These symptoms can result in a loss of sensation. Unable to sense pain, the likelihood of accidental damage to the feet is increased. An injury, no matter how small, can quickly develop into an ulcer. Unnoticed, this may become chronic, infected, and can spread to the bones and joints, eventually leading to amputation.

Blood supplyPoor blood glucose control can lead to a reduction in the blood supply to the feet as the arteries narrow and lose their elasticity. A reduction in blood supply to the feet leaves people with diabetes prone to infection, as breaks in the skin take longer to heal. Signs of poor blood supply include:

> Cramps in the calf muscles while walking a short distance

> Pain in the feet, even when resting

> Very cold feet

> The colour of the skin being reddish-blue

> Increased healing time

Lana Bortignon is the chief podiatrist at Heritage Podiatry. She has been a practicing podiatrist for eight years, working in private practice

since graduating. Lana specialises in treating patients who have diabetes and preventing subsequent foot complications. Heritage Podiatry also focuses on general foot care.

Website: www.heritagepodiatry.com.auEmail: [email protected]

It is important for people with diabetes to have their feet checked regularly by a podiatrist. If you have low risk feet, a regular review every 12 months is advised. If you have high-risk feet, a check-up every 3-6 months is recommended.

Low risk feet> You have normal sensation

> Good blood circulation

> Well controlled blood glucose levels

High-risk feet> You have a loss of sensation to any part of your body

> Poor circulation (associated conditions include Peripheral Vascular Disease, Arteriosclerosis)

> You have had an ulcer or amputation

Page 45: Vitality Magazine Autumn 2014

EAT FIT

45

Give your feet T LCAlong with regular visits to your podiatrist you should also:

> Know your feet well. What is normal for you, may not be normal for somebody else. Wash and (most importantly) dry your feet every day. Check for signs of infection (redness, swelling, pus, tenderness), check for blisters and be careful to check between the toes, around heels and nail edges.

> Cut your toenails straight across the top and file the edges.

> Moisturise your feet daily to avoid dry and cracked skin.

> NEVER use over the counter corn pads, these can damage healthy skin and lead to ulceration.

> Do not wear tight socks or stockings

> Wear footwear that is the right size, neither too small nor too big and check your shoes for stones, pins or anything that may cause an injury to the skin before putting them on.

Your podiatrist will assess your feet and determine whether you are at risk of developing any complications to your feet due to having diabetes.

Having diabetes does not necessarily mean you will experience problems with your feet, it simply means they require more attention.

Derma e® Intensive Therapy Foot Crème Formulated with circulation-boosting natural ingredients such as peach seed, menthol, ginkgo, yarrow, arnica and peppermint, this award-winning crème is also intensely moisturising. It is suitable for diabetics and those who suffer from tired, achy or swollen feet. Available from Terry White and online: www.shop-vitalitybrands.com.

THE SKIN YOU'RE IN

Page 46: Vitality Magazine Autumn 2014

46

THE SKIN YOU'RE IN

Protect your beauty Cancer Council has for years provided

Australians with trusted sun protection.

Now, it introduces a complete range

of quality cosmetics that help enhance

one's natural beauty, whilst protecting

the skin with broad spectrum SPF 30.

We all love the convenience of a 2-in-1 product range that beautifies, corrects and enhances our skin, as well as helping to protect it from UV damage. Trust Cancer Council cosmetics to give you a flawless, air-light finish, whilst imparting anti-ageing, broad spectrum SPF 30.

With products that appeal to a wide group of beauty mavens, the Cancer Council cosmetics range has you covered from head to toe.

The Cancer Council cosmetics range comprises Face Moisturiser, Foundation, BB Crème, Body Lotion, Lip Gloss and Lipstick in a palette of fashion-forward shades. Each product in the range has the added benefit of SPF 30 protection.

Face the world with a fresh visage Cancer Council Foundation provides clean, even coverage for a natural-looking, velvety smooth complexion. It contains SPF 30 to help protect skin from UV damage; glycerin to give skin a firmer and more radiant appearance, and dimethicone to protect the skin from environmental irritation. Available in Beige, Crème Beige and Dark Beige.

Multitask to the maxCancer Council BB Crème is a 3 in 1 formula that corrects skin tone, nourishes skin, and provides SPF 30 protection. The crème is made with the finest skin-nurturing ingredients: grape seed extract which is high in antioxidants to help protect skin from ageing; Vitamin E to increase moisture; mushroom extract to fight bacteria build up, and mica to reflect light, giving skin a radiant, flawless finish. Available in Light and Medium tint.

Lighten up a little Cancer Council Face Moisturiser imparts a smooth, breathable finish. This light, non-oily, moisturising, facial sunscreen is perfect for daily use. It can be worn with or without make-up and is light enough to feel comfortable whilst keeping the face protected. Available in Untinted, Crème Beige, Light Beige and Honey Beige.

MediumLight

Untinted Light Beige

Crème Beige Honey Beige

Dark BeigeCrème BeigeBeige

Page 47: Vitality Magazine Autumn 2014

47

THE SKIN YOU'RE IN

Body guardCancer Council Body Lotion with SPF 30 is a silky, rich lotion, enriched with aloe vera to soothe dry skin, and Vitamin E to nourish, hydrate and protect skin.

Hey, luscious lipsCancer Council Lipgloss is smooth and non-sticky. Formulated with nourishing aloe vera and soja oil to leave lips soft and smooth. Available in light-catching Cherry and Clear tones.

Striking shadesCancer Council SPF 30 Lipstick is available in a range of outfit-perfect colours including Aztec Berry, Bougainvillea, Cherry Blossom, Plum, Cinnamon, Ruby Red, Coral and Soft Pink. It is enriched with jojoba to soothe and nourish lips, and mica, which imparts a lovely shimmer.

Very high protection sunscreen

Introducing Cancer Council Professional Sunscreen. This zinc-rich, SPF 50+ sunscreen protects delicate scar tissue. It also contains five effective ingredients to help smooth and soften the appearance of scars, and a natural tint to help conceal them. This product is suitable for those with scars, those who've had melanomas removed, and those who've undergone cosmetic procedures including skin grafts and laser surgery. Professional contains the following active ingredients:

• Zinc to create a physical, reflective veil over skin.

• Pro-vitamin B5 to improve skin’s hydration.

• Vitamin B3 to aid in skin elasticity.

• Allantoin to help improve the skin’s barrier function.

• Aloe Vera Leaf extract for reduced irritation and moisturising.

• Vitamin E to help smooth scar tissue and provide powerful antioxidants to help heal and protect skin.

Cancer Council Cosmetics are available from Cancer Council stores,

good pharmacies and online:

shop-vitalitybrands.com

By purchasing any Cancer Council sunscreen you are helping to fund cancer research, patient support

and education.

cancer.org.au

As with all sunscreens,

Cancer Council

recommends

re-application every

two hours to

ensure maximum

protection.

NEW

Aztec Berry

Ruby Red

Plum Bougainvillea

CoralCinnamon

Cherry Blossom

Soft Pink

CherryClear

Page 48: Vitality Magazine Autumn 2014

48

natural skincaresolutions that work

For more information on derma e®, visit www.dermae.com.au or for a fact sheet, contact [email protected]

www.facebook.com/dermaEAustralia

Page 49: Vitality Magazine Autumn 2014

Mother’s Day gift guide Show your appreciation this Mother’s Day

with a gift of love for the extraordinary

woman in your life.

Love you, Mum xx

Dilmah’s Silver Jubilee Oolong tea is exclusively made from the tender bud of Camellia Sinensis plant, not the leaves. The natural antioxidants are concentrated in the bud, making this

the queen of teas in taste and health benefits.

Tea fit for a queen

Which mum doesn’t love being pampered? Endota Spa offers a tempting choice of gift vouchers for services that will melt away mum’s cares and indulge her senses. Spa packages, massages, body wraps, facials and pedicures are all sure ways to win mum’s heart.

Hands on mum

Dazzle mum with a gift from the Phantasya jewellery collection. Embellished with Swarovski elements and precious stones, Phantasya’s collection includes pendants, bracelets, rings, bangles, watches, earrings and brooches.

Shine on

May 11

49

Page 50: Vitality Magazine Autumn 2014

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New mums will love The Love To Swaddle UP. Different to other swaddles, it allows babies to be swaddled in a more natural sleep position with their arms up. Research shows that swaddling babies this way is easier, safer and more natural.

Wrapped in love

Pony&pressed jewellery and giftware are made from sterling

silver; upon which a hand-stamped, personalised message

can be embossed. Names, dates, words or phrases with special

significance can transform a beautiful item into something

imbued with meaning.

Impress herKamuka yoga mats merge functionality and design, inspiring mum to maintain her fitness by practicing yoga.

Rapee home furnishings, including the Rapee Bloom cushion in Canary, will enliven mum’s living space.

Monkeybiz is a beaded artwork project that focuses on

economic empowerment and health development in the most economically under-resourced

areas of South Africa. Each animal, doll and picture artwork is unique and is signed by the artist,

ensuring that individual artists receive recognition for their work.

Give it back

Cool and cushy

Yoga style

Boody garments are all made from bamboo, which is anti-fungal, hypoallergenic, wicks moisture away from the body, breathes well, is durable, and keeps the wearer cool in summer, and warm in winter.

Mother nature

Page 51: Vitality Magazine Autumn 2014

51

Time with mum is the best gift of all. The Byron at Byron is an idyllic escape that will see you both revitalised in no time. Stroll the boardwalks to nearby Tallow Beach, enjoy daily yoga or simply retreat to the resort spa for a touch of indulgence. To book, visit lastminute.com.au.

The Panache Sports Bra claims to eliminate 83 per cent of breast bounce through its innovative technology, which encapsulates each breast: holding, supporting and reducing movement. Bright new designs have just been released.

The Resort Cosmetic Bag from Escape to Paradise can be used as a

make-up purse, carry bag, camera bag, or as a mini clutch.

Is your mum aged 50 or over? The 50 Book is a celebration of the lives of fifty-something women. Over 20

women are profiled in the book, reflecting on the achievements of their

lives so far. Most cite having children as their proudest accomplishment –

something which has given their lives meaning and brought great joy.

Juijana Joseph Designer Hand Fans are the perfect Mother's Day gift for the woman who has everything. With 18

designs to choose from, each fan is beautifully packaged.

Bon Voyage

So supportive

Giveaway!

We have two Julijana Joseph

designer fans to giveaway. Simply

email us: [email protected]

with the subject line “Chill Out” and

tell us in 25 words or less why

you need to chill out this

Mother’s Day. The best two

responses will win.

Hot and flash

50 and fabulous

You’ve got a hold on me

Page 52: Vitality Magazine Autumn 2014

Vista-perfect.

Meet me by the

fireplace.

NORTH TASMANIA Tin Dragon Trail Cottages Eco Spa Retreat Be one with nature in these brick and stone cottages, nestled in a lush valley beside the clear-flowing Ringarooma River. Guests enjoy collecting eggs, picking seasonal vegetables and fruit from the organic garden, and cooking the trout they catch.Each cottage features a heated, outdoor spa for a warming dip beneath the stars. Follow this with a cuddle beside the open fireplace. Eco Spa Retreat is located near the Tamar Valley and a collection of wineries, dairy farms, beaches and golf courses. If you feel like staying in, an in-house massage therapist and dinner from the retreat kitchen will see you remain warm, relaxed and content.

Falling away In autumn, cosiness is the call

of the season. Slink your way

south to a warming hideaway where

you and your love can enjoy some

quality togetherness and peace.

Savouring Tin Dragon Trail Cottages.

52

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Caption

Chic comforts.Reaching new heights

at Dinner Plain.

VICTORIA Belle Maison, Daylesford

Surrounded by an idyllic garden, Belle Maison

is a marriage of modern and traditional,

boasting all the comforts needed for the

perfect romantic escape.

Airy and light, this luxurious studio villa features

a sleek, fully equipped, modern kitchen. The

leather sofa is the perfect place to enjoy a

favourite flick, warmed by the Jetmaster fire.

The loft bedroom invites starlit sky views, while

the deck is bathed in morning sun.

Views of the township beacon you outside,

where you can enjoy lake walks, good coffee,

local markets and boutique shopping.

Stunning! Rawnsley Park Station.

SOUTH AUSTRALIA Rawnsley Park Station Explore the majestic Flinders Ranges, basing yourself at Rawnsley Park Station. These outback-inspired, luxurious eco villas are just perfect for couples. Nestled at the foot of the ranges, your little hideaway is secluded and private. Fresh and modern, the self-contained accommodation features over-bed skylights, enabling guests to lie in bed and star-gaze. They have sleek, chic bathrooms, fully equipped kitchens, and wide verandahs – perfect for sundowners and wildlife spotting. During the day, walking tours, scenic flights, four wheel drive tours, mountain biking, scenic flights and sheep sheering all make for exciting adventures. Rawnsley Park recently won the Best Unique Accommodation and Ecotourism categories at the SA Tourism Awards.

Warming beauty at Belle Maison.

ESCAPE

53

VICTORIA Peppers Rundells Alpine Lodge, Dinner Plain Slow the pace at Peppers Rundells Alpine Lodge. Inhale the fresh mountain air, gaze at the snow gums and follow the alpine trails that lead from your door.

Located within the Alpine National Park on The Great Alpine Road, Peppers Rundells Alpine Lodge is just 10km from Mount Hotham and Hotham Airport.

Classic-style guest rooms make you feel well at home, while the plush lounge bar is the perfect place to enjoy a drink, before tucking into fine, local fare at the Graze restaurant.

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BULBS OF GOODNESS These humble beige bulbs offer abundant health

benefits and are the fragrant basis for many a

delightful dish. Autumn is the time to grow your

own garlic at home. Chris Faram demonstrates.

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55

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 protected], or Facebook: Perfectly Good Food At Home

TRY IT

Pests be goneChilli and garlic insect spray

You will need: 1 hot chilli, chopped1 bulb garlic, crushedSplash of vinegar¼ cup biodegradable dishwashing liquid2 tablespoons olive oil1 litre water1. Place all ingredients into a bucket

and allow infusing for five days.2. Strain and place the liquid in spray bottles.

Use on plants to deter pests such as aphids and whitefly, to name but a few.

Grow your own garlicIf planted by Mother’s Day, your garlic will be ready for harvest in late spring to early summer.

• Prepare the garden bed by digging in some compost and lime (For soils with a neutral to low pH.) Ensure the soil is well drained.

• Break the bulb into cloves and plant in rows 4cm deep (deeper in warmer climates) with the pointy end up, 10cm apart, in full sun.

• In a few weeks, green shoots will appear and grow. Top dress with blood and bone a few times, in late winter and spring. Keep the ground moist especially in spring. Reduce watering when signs of harvest appear: when leaves begin to brown.

• The bulb will start to dry-off to form a papery and protective layer. Gently dig the garlic from the soil with a trowel, (don’t pull), then hang it in a cool, dry place for a couple of weeks while the bulb dries off completely.

• Store garlic by plaiting the leaves and hanging decoratively, as lots of whole bulbs in the kitchen, or remove the leaves and roots, just leaving a 4cm stem on the bulb. Keep these in a dark, cool, dry place. Correctly harvested and stored garlic can keep for six months.

Delicious dipping Lime and roasted garlic aioli

Ingredients3 large garlic cloves1 egg yolk 1 teaspoon Dijon mustard1 cup olive oil1-2 tablespoons fresh lime juiceA little lime zest

Method1. Roast garlic in oven set

to 180°C until fragrant and soft.

2. Mash and allow cooling.3. Whisk egg yolk and

mustard together.

4. Continue to whisk while slowly adding a thin stream of olive oil.

5. When mixture thickens slightly, add lime juice, zest, and whisk again while continuing to add the remaining olive oil, whisking continually.

6. Add the mashed garlic and whisk until combined. Lots of whisking!

7. Season with salt and pepper.

8. Dip practically anything into this delicious aioli and enjoy some garlicky goodness.

Need to buy some garlic to plant? The Diggers Club is based at Heronswood in Dromana, Victoria. They stock a great range of organic garlic. You can also buy online: www.diggers.com au.

Garlic is good for youGarlic (Allium sativum) is a powerhouse of nutritional benefits. Ongoing scientific research continues to reveal its amazing medicinal properties. A mighty antioxidant, this humble clove is a natural antibiotic and immune-booster, an anti-inflammatory, and can help lower blood pressure and reduce cholesterol.

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56

knit your own beanie(winter's on its way)

Page 57: Vitality Magazine Autumn 2014

57

TRY IT

Striped Beanie with Pom PomMEASUREMENTS SMALL MEDIUM LARGETo Fit Head (cm) 54 56 58

CLECKHEATON COUNTRY 8 PLY 50g balls 2 balls each Colour 1 (green) and Colour 2 (pink), 1 ball Colour 3 (blue) or desired colours.

• 1 pair each 3.75mm and 4.00mm knitting needles. • Wool needle for finishing. • Pom pom maker or piece of cardboard.

TENSION 22 sts and 30 rows to 10cm over stocking st, using 4mm needles.

Check your tension carefully. If less sts to 10cm use smaller needles, if more sts use bigger needles.

ABBREVIATIONS K = knit; dec = decrease; P = purl; psso = pass slipped st over; rep = repeat; sl = slip; sts = stitches; stocking st = knit right sides, purl wrong sides; tbl = through back of loops; tog = together.

BEANIE Using 3.75mm needles and Colour 1, cast on 106 (110-114) sts.

Ribbed Brim – 1st row – K2, * P2, K2, rep from * to end.

2nd row – P2, * K2, P2, rep from * to end.

Last 2 rows form rib.

Work a further 25 (29-29) rows rib.

Stocking St – Change to 4.00mm needles.

Work 16 (24-32) rows stocking st in stripes of 2 rows Colour 2 and 6 rows Colour 1.

Working remainder in stripes of 2 rows Colour 3 and 6 rows Colour 2, cont until beanie measures 9 (11-13) cm from end of rib, ending with a purl row and dec 4 (0-4) sts evenly in this row … 102 (110-110) sts.

Crown – Medium and Large sizes only –

1st row – K12, sl 1, K1, psso, (K1, K2tog, K22, sl 1, K1, psso) 3 times, K1, K2tog, K12 … 102 sts.

Work 3 rows.

All sizes … 102 sts.

Next row – K11, sl 1, K1, psso, (K1, K2tog, K20, sl 1, K1, psso) 3 times, K1, K2tog, K11 … 94 sts.

Work 3 rows.

Next row – K10, sl 1, K1, psso, (K1, K2tog, K18, sl 1, K1, psso) 3 times, K1, K2tog, K10 … 86 sts.

Work 3 rows.

Next row – K9, sl 1, K1, psso, (K1, K2tog, K16, sl 1, K1, psso) 3 times, K1, K2tog, K9 … 78 sts.

Purl 1 row.

Next row – K8, sl 1, K1, psso, (K1, K2tog, K14, sl 1, K1, psso) 3 times, K1, K2tog, K8 … 70 sts.

Purl 1 row.

Next row – K7, sl 1, K1, psso, (K1, K2tog, K12, sl 1, K1, psso) 3 times, K1, K2tog, K7 … 62 sts.

Purl 1 row.

Next row – K6, sl 1, K1, psso, (K1, K2tog, K10, sl 1, K1, psso) 3 times, K1, K2tog, K6 … 54 sts.

Next row – P5, P2tog, (P1, P2tog tbl, P8, P2tog) 3 times, P1, P2tog tbl, P5 … 46 sts.

Next row – K4, sl 1, K1, psso, (K1, K2tog, K6, sl 1, K1, psso) 3 times, K1, K2tog, K4 … 38 sts.

Next row – P3, P2tog, (P1, P2tog tbl, P4, P2tog) 3 times, P1, P2tog tbl, P3 … 30 sts.

Next row – K2, sl 1, K1, psso, (K1, K2tog, K2, sl 1, K1, psso) 3 times, K1, K2tog, K2 … 22 sts.

Next row – P1, P2tog, (P1, P2tog tbl, P2tog) 3 times, P1, P2tog tbl, P1 … 14 sts.

Break off yarn, thread end through remaining sts, draw up tightly and fasten off securely.

TO MAKE UP

We recommend using mattress stitch to sew up your beanie. With a slightly damp cloth and warm iron, press lightly on wrong side, avoiding rib band. Join side edges to form back seam, reversing seam for rib (turn back brim). Using Colour 2 and a large pom pom maker or two circles of cardboard 12cm in diameter with a 3cm hole, make pom pom and attach securely to crown.

Knitted in Cleckheaton Countrycleckheaton.com.au

Page 58: Vitality Magazine Autumn 2014

58

Gold Coast Film FestivalApril 3-13

Over 75 per cent of Australian films are

produced in the Gold Coast, making it the

perfect host town for a film festival. The Gold

Coast Film Festival (GCFF) is a showcase

of emerging screen culture that attracts a

culturally diverse audience. The program is

interactive, thought provoking and staged

across various locations.

Enjoy exciting autumn events in your home state.

EVENTS

58

Be there

Mother’s Day Classic May 11 Do something to help save a mum’s life this mother’s day and run or walk in the Mother's Day Classic. All proceeds from the event are donated to the National Breast Cancer Foundation, a not for profit that promotes and supports research into breast cancer prevention and treatment.

Kangaroo Island Feastival South Australia, April 24-28 Intimacy is the dish of the day at the Kangaroo Island Feastival – A selection of over 15 exceptional dining events, set amidst the beautiful backdrop of Kangaroo Island. Highlights in 2014 include new “Table Surfing” events, “Meet the Maker” food and wine tastings and celebrity chefs.

Anzac Day April 25 Honour our heroic diggers – present and fallen – on the Anzac Day public holiday. Intended to commemorate those who fought in the Battle of Gallipoli in World War I, and subsequent battles, Anzac Day

is marked with a series of dawn services and marches in each capital city around Australia. Show your support by attending, wearing a symbolic red poppy or baking a batch of Anzac biscuits.

Mercedes-Benz Fashion Week AustraliaSydney, April 6-10

The world’s leading designers converge on

Sydney for the Mercedes-Benz Fashion Week.

Despite being the only international fashion

festival in Australia, the festival maintains its

focus on local designers, acting as a conduit

between them, and international buyers, press

and consumers. Fashion-lovers will relish a

rainbow of runway shows and presentations.

Melbourne International Comedy Festival March 26 – April 20

Celebrating 28 years of making people

“laugh out loud”, the Melbourne

International Comedy Festival is one of

the largest of its kind in the world. Indeed,

the festival attracts a stellar line-up of

local and international comedians who

perform stand-up comedy, cabaret,

theatre, street performance, film,

television, radio and visual arts.

2014 AFL Premiership Season Begins March 14 The much anticipated return of the AFL

Premiership Season kicks-off with a clash

between Collingwood and Fremantle at Etihad Stadium. The excitement of opening round will be palpable as hoards of

supporters flock to footy stadiums around

Australia, to support their beloved teams.

Page 59: Vitality Magazine Autumn 2014

59

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Page 60: Vitality Magazine Autumn 2014

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