Weight-loss benefits of intermittent fasting

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Time-restricted eating or intermittent fasting refers to eating protocols that cycle between a period of fasting and non-fasting over a defined time frame. All of your daily calorie allowance is eaten within a relatively narrow time window each day, usually within  eight to 12 hours, and then you fast for the other 12 to 16 hours. The fast is just an extension of your normal overnight fast (time spent sleeping and not eating). The fasting time frame could be 7pm-7am, and the eating window 7am-7pm. You could then extend your fast up to 16 hours and have an eight-hour eating window, such as fasting from 6pm-10am and eating between 10am and 6pm. 

Intermittent fasting has the benefits of enabling your body to burn all carbohydrates and their stores. This promotes fat metabolism, resulting in greater fat loss overall. You can apply this approach to any BFF program to intensify fat loss results.

Another option is the Be5:2 program. This allows you to follow your normal healthy diet for five days of the week and “fast” intermittently for two days. The calories for fasting days are based on meeting 25 per cent of the average metabolic requirements per day. Females require 500 calories on “fasting” days, while males require 600 calories. Be Fit Food provides prepared meals and snacks equating to 500-600 calories for those two fasting days. You receive enough food to use over a four-week period. This will result in around 0.5-1kg of weight loss per week. 

Intermittent fasting is a promising approach to losing weight. It is ideal for people wanting to achieve slower weight loss or weight maintenance. It has a positive effect on markers of metabolic health and body composition, including loss of fat mass, decreased blood pressure, improved blood sugar levels and improvement in markers of cardiovascular disease risk. Intermittent fasting can also help you to become more aware of your hunger and fullness cues, and encourage a more ‘mindful’ approach to eating.

Kate Save is an accredited practising dietitian, CEO and co-founder of Be Fit Food in Mornington, and Laura Ballantyne is an accredited practising dietitian at Be Fit Food. For more info go to befitfood.com.au or phone 1300 2 MEALS (63257)

Peninsula is a cyclist’s dream


Aside from the fitness benefits, cycling is a great way to see and enjoy so much of what the Peninsula has to offer. And the best part is you can go at your own pace. 

Whether you’re a first-time rider or a more experienced enthusiast, going for a ride by yourself, with the family or with some friends, the destination options are almost endless. And now with so many reserves, bike paths and trails around, including Peninsula Link and the Bay Trail, there are even more places easily accessible to everyone without having to contest the roads. 

Perhaps one of the most important aspects is to make sure your bike is suitable and in good working order for your chosen adventure. Thankfully, the team at Frankston’s Peninsula Star Cycles have more than 70 years’ experience in this field. “Bikes are often overlooked, but having the right bike and getting it serviced regularly will make it easier to ride and more enjoyable as well as save you money,” said Peninsula Star’s John Billing. “Like cars, there are some simple preventative maintenance tasks that you can perform yourself and save even more.” 

Here are some of John’s tips to help you get the most out of your bike:

  • Inspect your bike regularly. Look for signs of wear, including tyres (you will also find your tyre’s minimum and maximum pressures on the side of them) and brakes, corrosion, loose components and stretched cables. 

  • Lubricate your chain with a dedicated bike lube. While products such as WD-40 might be good around the home, they are not good for bicycles and can often do more harm than good. Likewise, insufficient or excessive lubrication can lead to premature wear of your drivetrain.

  • Carry a spare tube or puncture repair kit, tyre levers and a pump. These inexpensive items are practically a must. While punctures are generally uncommon, you don’t want to be caught without repair gear if you get one.

  • Plan your trip. You don’t want to get halfway and find you don’t have the energy to make the return trip home, so start small and increase your distance as your ability grows. You can even find training guides online.

For all your cycling needs, including new bikes, repairs and servicing, talk to the team at Peninsula Star Cycles.


A: 48 Playne St, Frankston

T: 9783 2266

E: [email protected]

W: peninsulastarcycles.com.au

FB: PeninsulaStarCycles

INSTA: peninsulastarcycles

Twitter: CyclePeninsula

Year-round care is just better

Everyone needs a little bit of help. Just Better Care in Mornington offers quality in-home support ranging from house cleaning to personal care, mobility support or community nursing, and is NDIS, WorkCover, TAC and DVA-approved. 

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“Sometimes you might notice signs that loved ones aren’t coping as well as they used to, particularly after the holiday season,” says director Callum McMillan. “The floors are dirty, or the beds haven’t been made, or there may even be changes in cognitive behaviour. This is where Just Better Care can help.”

Packages can be tailored for each client, and Just Better Care’s extensive partner network enables you to link in with government funding to provide services if eligible.

Life can be as independent and wonderful as you’ve always imagined with Just Better Care.


A: Level 1, Suite 2, 346 Main St, Mornington

T: 5972 1860

E: [email protected]

W: justbettercare.com

FB: jbc.mornington

Finest merino fashion from bale to retail

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If you love adaptable, easy wearing, effortlessly fashionable knitwear that you’ll wear time and time again, Merino & Co is definitely for you. 

Merino & Co houses three merino and natural fibre fashion brands — MerinoSnug, Hedrena and Only Merino, showcasing Australia’s best modern merino wool in everyday basics, apparel and accessories for women and men, as well as luxurious items for the home. Proudly Australian owned, Merino & Co contemporary designs are created with Australia’s finest merino wool, loved for its natural breathability and softness. 

Merino & Co is proudly owned by Australian Wool Network, Australia’s largest independent wool marketer, bringing woolgrowers, wool processors and consumers together. From bale to retail, Merino & Co is committed to connecting its customers and growers by highlighting the origin of each of its garments, providing customers with the opportunity to learn more about the provenance of garments. 

Each garment boasts a QR-enabled swing tag that showcases the woolgrowers who contributed to the making of the garment, their sheep and the environment in which the wool was grown. The wool is then blended with other premium natural fibres and sustainably and ethically manufactured at a purpose-built factory outlet in Carrum Downs. 

The Carrum Downs factory outlet is open to the public with a huge range of firsts, seconds and factory overrun discounted garments available for sale. 


A: 140 Colemans Rd, Carrum Downs

T: 1300 030 718

W: merinoandco.com.au 

Your face is in expert hands


Cosmetic physician Dr Fiona Milne has more than 16 years’ experience in nonsurgical enhancement and rejuvenation.  A member of the Australasian College of Cosmetic Physicians, Fiona’s emphasis is on a global approach to beautification.

“The whole face must be taken into consideration; it must be harmonious,” Fiona says. “Sometimes I am simply augmenting lips but frequently I am considering age-related restoration, which is multi-faceted. Changes in skin, bone and fat loss, and facial proportions all need to be considered.”

Fiona’s area of expertise is injectables.  “Safety and risk minimisation are paramount. Shopping around for the cheapest product in a largely unregulated industry risks a poor aesthetic result and dangerous complications.  I fix a lot of poorly injected lips, for example, where anatomy, product choice and proportions have not been well considered.  This can be unnecessarily painful, increase downtime, and is more expensive than it should ever have been.”

Fiona has opened spacious new rooms at 60 Cranbourne Rd, Frankston, and has been joined by cosmetic nurse Tara and dermal clinicians Peta and Jayde, who are university educated in skin treatments and skin care. Cosmetic eyebrow tattooing with Alex is also available. 

Fiona’s approach is holistic and tailored to each patient’s budget, goals and lifestyle. “Skin quality is integral to getting a good result with injectables. We aim to educate patients in quality skin care and treatment which is not complicated and is time-efficient, whether your skin concern is acne, pigmentation, rosacea or age-related.”

Consultations are welcome.


A: 60 Cranbourne Rd, Frankston

T: 9783 2362

W: fionamilne.com.au

FB: FionaMilneCosmeticPhysician

INSTA: drfionamilne

Expose your true beauty

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Beauty Exposed Boutique is a Somerville Village business operated by long-term Somerville resident Debbi Sherlock. Beginning as a home-based enterprise in 2004, Beauty Exposed Boutique has blossomed into a thriving professional ‘home of beauty’ in the heart of Somerville through dedication, care and a focus on customer service. 

Debbi’s philosophy is that a memorable beauty experience doesn’t happen by chance. It begins with a warm and welcoming salon environment that teases every sense the moment you walk through the front door. The experience is also heightened by the one-to-one attention delivered by the highly-skilled team of Beauty Exposed Boutique therapists. Combine these things with the finest quality products and you have an all-encompassing beauty experience that leaves you feeling both delighted with the outcome and completely reinvigorated. 

The therapists at Beauty Exposed Boutique focus solely on your needs. Whether you are a regular client returning for basic beauty maintenance or are getting ready for that one-off special event, you can be assured that the focus is on you. That is the Beauty Exposed Boutique promise.

Beauty Exposed Boutique offers a wide range of services ranging from waxing to IPL hair removal, relaxing body pamper packages and advanced facial peels and facial treatments. The boutique also stocks Environ, Algologie and Fleur De Mer skin care ranges. It also has a great range of Bodyography make-up, which is paraben-free, cruelty-free, vegan, and gluten-free. The boutique is an accredited Truebrow TM salon which specialises in both design and restoration of a woman’s natural brow.

Call to expose your true beauty today.


A: 14 Eramosa Rd East, Somerville

T: 5977 7370

W: beautyexposedboutique.com.au

FB: boutiquebeautyau

INSTA: boutiquebeauty_

Help at hand for IBS sufferers

One in seven Australian adults suffers from irritable bowel syndrome (IBS). The symptoms associated with IBS and other gastrointestinal disorders are often caused by food intolerances. 

FODMAPs are a group of sugars (short-chain carbohydrates) that are not absorbed properly in the gut. Malabsorption of these sugars (lactose, fructose, sorbitol) in the intestine causes common symptoms, including bloating, cramps, nausea, flatulence, altered bowel movements (diarrhoea or constipation) and other IBS-related symptoms. This can also affect the absorption of other nutrients. 

Administering a low FODMAP diet limits the foods that contain the symptom-triggering sugars. Ideally, a low FODMAP diet is administered for two to six weeks, followed by a gradual reintroduction of certain foods to determine the triggering sugars. At Be Fit Food we have a low FODMAP guide to assist with choosing suitable meals to reduce the intake of FODMAP-containing foods. Our meals can take some of the stress away from implementing a low FODMAP diet by having the preparation done for you. We have gluten-free, lactose-free and low-fructose meal options.  

When placed on a low FODMAP diet, the idea is to begin to re-introduce FODMAP-containing foods to identify which FODMAPs are tolerated and the quantities they can be tolerated at. Many of our clients have found that they can tolerate the meals as most contain less than 5 per cent onion and garlic. We have had many clients use our meals in the transition phase as they begin to introduce small amounts of FODMAPs back into their diet. 

Low FODMAP diets are usually very individualised, so it is best to speak with one of our Be Fit Food dietitians to implement a meal program that is best suited to your requirements and to assist in controlling and alleviating gastrointestinal symptoms. 

At Be Fit Food, we offer food intolerance testing for lactose, fructose and lactulose for SIBOS (small intestinal bacterial overgrowth) for just $80. For further information, head to foodmapping.com.au. To book, please email [email protected] 

Disclaimer: Our meals are not yet Monash University Low FODMAP Certified™, which means they have not been independently tested by the Monash University FODMAP laboratory to be confirmed appropriate for low FODMAP diets.

By Be Fit Food accredited practising dietitians. For more information, go to befitfood.com.au or phone 1300 2 MEALS (63257) 

Let the world see you smile


“Smile and the world smiles with you,” wrote Stanley Gordon West — and how right he was. A smile is incredibly infectious; it is often the first thing we notice about another person, and it makes us feel better. 

Specialist orthodontist Dr Peter A. Scott knows this too, and for more than 30 years he and his team have been creating beautiful smiles on the Mornington Peninsula. Peter is also a consultant orthodontist at the Royal Children’s Hospital and offers orthodontic care to children, teens and adults in the inner Melbourne areas as well as across the Peninsula. 

The friendly team of experienced staff at Dr Peter Scott Orthodontist in Frankston will provide care and guidance to families and individuals throughout their entire orthodontic journey. With their expertise in child and adult orthodontics — braces, invisible braces, clear aligners (including Invisalign), removable and fixed functional appliances — as well as digital orthodontics, they will help you achieve a winning smile that will last a lifetime.

They specialise in the early assessment of dental development and facial growth. The ideal age for an initial assessment is seven to nine years, and early intervention where appropriate is recommended for the best outcome

No referral is required at Dr Peter Scott Orthodontist and interest-free payment plans are available. So what are you waiting for? Make an appointment today — and smile!


A: 13 Beach St, Frankston

T: 9783 4511

W: drpeterscottorthodontist.com.au

FB: drpeterscottorthodontist

Eating healthier in the New Year with Kate Save


The silly season brings delicious food, social occasions, and lots of wine and cheese. We can end up ‘treating ourselves’ more days than not. In the aftermath, we often find we have put on a couple of kilos, feel sluggish, and are ready to welcome back some routine. As part of this process, every New Year we set about making New Year’s resolutions. These usually relate to our health, such as ‘eat less junk food’, ‘lose weight’, ‘quit sugar’, or ‘drink less’.

People often avoid participating in life to the fullest whilst waiting for their ideal body or to reach their weight loss goals. Make 2019 the year you stop doing this. If eating healthier is one of your top New Year’s priorities, Be Fit Food is here to help you make that happen.

‘Eating healthier’ is always easier said than done but Be Fit Food can take the difficulty away and have all the meal prep sorted for you. Be Fit Food meals contain food from all five food groups. They are low carbohydrate, moderate in healthy fats and protein, high fibre, low sodium, and have no added sugar or artificial sweeteners. 

If you had a few too many mimosas and pavlova over the silly season, you may just need a bit of a reset. Be Fit Food’s ‘Be Rapid’ meal program is a perfect way to reset your metabolism in just two weeks. This can help you to kick-start the year on a positive note, get you in the right frame of mind for the year ahead and help you lose up to five kilos in just two weeks. 

No matter how silly you got over the silly season, you can get your mind and body back in the game and be the healthiest version of you for 2019. 

By Kate Save, Accredited Practising Dietitian and Exercise Physiologist 


A: 2/49 Mornington Tyabb Rd, Mornington

T: 1300 263 257

W: befitfood.com.au

Ride the new wave of fabulous fashions


Wave Women was established by two best friends in 2018 and offers a range of signature style products made to the highest quality. With 100 per cent cotton, double stitching and products that are true to size, you are sure to fall in love with the whole range. 

Wave Women products are inspired by surfing, snowboarding and the outdoors, with the collection offering a unique design. Delivering stylish unisex apparel that’s appropriate for everyday wear, the range of garments includes fitted and relaxed fit pieces, which are must-have staples for any wardrobe.  


This cool, easy, unisex collection is manufactured using the highest-quality material, which is durable and sturdy enough to withstand repeated washing. Whether you’re heading to the beach, hitting the shops or just enjoying a lazy morning around the house, Wave Women has the perfect piece for you.


W: wavewomen.com.au

FB: wavewomenaustralia

INSTA: wavewomenaus

Merino knitwear for a Merry Christmas

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If you love adaptable, easy-wearing, effortlessly fashionable knitwear that also makes a great Christmas gift, Merino & Co’s MerinoSnug range is definitely for you. The MerinoSnug factory outlet in Carrum Downs houses three merino and natural fibre fashion brands — MerinoSnug, Hedrena and Only Merino — showcasing Australia’s best modern merino wool in everyday basics, apparel and accessories for women and men, as well as luxurious items for the home. 

From bale to retail, Merino & Co provides customers with the opportunity to learn more about the provenance of its garments. Each garment carries a QR-enabled swing tag that showcases the woolgrowers who contributed to the making of the garment, their sheep and the environment in which the wool was grown. The wool is then blended with other premium natural fibres and sustainably and ethically manufactured at the Carrum Downs factory. The factory is open to the public with a huge range of firsts, seconds and factory overrun discounted garments available for sale. 

A: 140 Colemans Rd, Carrum Downs
T: 1300 030 718
W: merinoandco.com.au

Feed your skin a healthy diet By Laura Ballantyne


The epidermis (top part of your skin) is the body’s largest and fastest-growing organ. The food you eat breaks down and becomes the cells to create that epidermis.

Essential fatty acids play a vital role in maintaining the skin’s natural oil barrier. It is essential in keeping skin hydrated, and provides the skin with anti-ageing properties. Fatty fish such as salmon and tuna, flaxseeds, chia seeds and walnuts are rich in omega-3 fatty acids. 

Fat-soluble vitamins, most importantly vitamin E, may be effective in reducing UV damage in the skin. Avocados are rich in healthy monounsaturated fats and vitamins E and C. Leafy greens such as spinach and kale are rich in vitamin E and packed full of essential minerals and vitamins for healthy skin.

Vitamin C plays a role in collagen synthesis and can have an anti-ageing effect. As an antioxidant, it fights off free radicals that can otherwise be damaging to the fibres that support skin structure (collagen and elastin). Berries, mangoes and oranges are rich in vitamin C.

Did you know Be Fit Food contains skin-nourishing foods? If you are unsure if Be Fit Food is for you, please come in-store for a free 15-minute dietetic consultation valued at $50 and receive a BFF drink bottle valued at $16.95. The most important contributor to skin health is water!

Laura Ballantyne is an accredited practising dietitian at Be Fit Food. For more info, go to befitfood.com.au or phone 1300 2 MEALS (63257)  

Design your perfect diamond ring online with Anny’s By Kate Sears


Anny’s Manufacturing Jewellers is a boutique jewellery store that provides the complete jewellery experience and has specialised in designing quality custom-made jewellery for 28 years in the heart of the Mornington Peninsula. Now Anny’s has taken things to a whole new level with a website that lets you view 30,000 GIA-certified diamonds online from all over the world. Each has its own 360 video, so you can hand-pick the perfect diamond for your perfect ring. 

You start by choosing the shape you want — round, princess, oval, cushion, radiant, pear, heart — then the colour, carat, cut, price and clarity. Just like that, all the diamonds in Anny’s system that match your search criteria appear with their details and corresponding prices, and you can even zoom in on your choice for a 360-degree close-up view of the sparkling beauties. 

Once you’ve selected your diamond, you can proceed to the design stage to choose your setting. Here’s another chance for you to be creative as you nominate your preferred metal and style for your wedding ring and put them together with your diamond. Your very own design then appears on screen. Happy with it? Add to cart. Not happy? Head back to the drawing board until your heart’s content. Or click ‘Drop a Hint’ and send the link to the special person in your life.

If you’re still not sure, simply speak to one of Anny’s master jewellers, who will help you design a gorgeous quality piece that will last a lifetime and bring you endless joy, working with you every step of the way. Jewellery is very personal, which is why they stand by their promise “You Imagine — We Create”, and that’s exactly what these master jewellers do.

“Jewellery is our profession and passion; it’s not just a job for us,” says owner Harry.  “I have been making jewellery for a very long time; I always listen to what my customer wants and bring their imagination to life — my customer’s smile when they see their finished piece is always a very rewarding moment.” 

Anny’s can also repair, provide valuations, redesign or remodel your treasured piece. If you have old worn jewellery that needs a new lease on life, Anny’s can create something new and fresh using your loved jewellery.  Check out Anny’s Facebook and Instagram pages to see before and after videos/photos of remodelled jewellery. Anny’s also stocks a range of brands, including Dora wedding bands, Peter W Beck, Nikki Lissoni, Thomas Sabo, Tesoro, Ikecho pearls, Sekonda watches and Classique Swiss watches. The finest diamonds, precious gems and most exquisite jewellery is right on your doorstep.

For all of December, Anny’s has 25 per cent off all in-store jewellery (excluding online purchases, jewellery services/repairs and special orders). Further terms and conditions can be found in-store.


A: 92 Young St, Frankston

T: 9783 6226

W: annys.com.au

FB: Anny’sManufacturing Jewellers

INSTA: annysjewellers

E: [email protected]

Mornington’s plastic surgeon super-specialist


You may not think the Mornington Peninsula is Australia’s leading destination for research into cosmetic surgery — but you’d be wrong.  Specialist plastic surgeon Tim Brown has worked on the Peninsula for more than a decade and has recently changed the emphasis of his practice to treat only cosmetic surgery issues. Although he has more than 20 years’ experience in plastic surgery, there is now such a demand for his skills in cosmetic work that he has taken the decision to super-specialise.

He explains. “While I would like to continue treating the whole range of problems I have dealt on the Peninsula for the last 10 years, I can’t do everything.”

Tim now specialises in facial procedures such as face lifts, blepharoplasty, brow lifts and neck lifts to give Mornington Peninsula people complete facial rejuvenations. Focusing on the upper face (forehead, brows and upper eyelids), the middle of the face (lower eyelids and cheeks) and the lower face (the neck and jaw line), Tim delivers exceptional outcomes in a safe, supportive and technologically advanced environment.

He continues. “Surgery on the upper third of the face is usually a day case and recovery is less than two weeks, depending on the extent. On average, we see patients in their mid-40s. A lower eyelid reduction or blepharoplasty is designed to reduce the fat bags and also remove some of the loose skin that inevitably forms with time. Micro fat transfer can be of great help in reducing the groove that appears between the eyelid and cheek too. This surgery is performed as a day case and can result in bruising and swelling for two to four weeks, depending on each individual. Everyone’s neck is different, depending on their genetics, age and what they are trying to achieve.” 

Although Tim focuses on the three areas above, he believes it’s vital to look at the face holistically to produce a balanced and harmonious result. And that’s just what he does. Find out how today.

* Any surgical or invasive procedure carries risks.  Before proceeding, you should seek a second opinion from an appropriately qualified health practitioner.


A: Suite 2, Level 1, 40-42 Clyde Rd, Berwick

T: 8768 5000

W: timbrown.com.au

Five keys to a healthy weight loss By Kate Save

Weight loss shouldn’t be difficult if it is done correctly. Here are five rules to ensure that all the hard work you are putting in pays off!


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1.     Hydration — make sure that hydration is a priority by aiming to consume at least 2-3L of water every day (approx. 30-40ml/kg body weight). Thirst is commonly misinterpreted as hunger, leading to the consumption of more food than needed, when really a glass of water may be all your body is asking for. If you feel that you are hungry, have a glass of water first, wait 30 minutes and see if the hunger has subsided.


2.     Exercise — even though diet is the key to losing weight, exercise also plays a role: 80% diet, 20% exercise. So to ensure that your body is happy and healthy, aim to move your body for at least 30 minutes most days. This can be a run, brisk walk or even some yoga or Pilates. The combination of cardiovascular exercise and resistance exercise will give the best results, as the cardiovascular exercise burns fat whereas the resistance builds muscle mass, which increases metabolism. Daily exercise also improves mood and increases energy and metabolism for the day.


3.     Don’t cut out foods — if weight loss is the goal, yet you are depriving yourself of your favourite foods, it won’t work. Rather than cutting out chocolate altogether, it is better to include a small amount and enjoy it, or rather than trying a NO carb diet, try a LOW carb diet so your body is still receiving all the key macronutrients and will be less likely to crave certain foods.


4.     Mind your portions — portion control is key. Society tells us that we should eat more through serving size at a restaurant to serving size on a packet; even the size of plates affect the portion we consume. Try using a side plate or reducing the meat or carbohydrate portion of your meal and increasing the low starchy salad or vegetables.


5.     Don’t skip meals — the longer you go without eating, the hungrier you will be, so rather than skipping breakfast and lunch then eating your whole daily intake in a few hours in the evening, try eating 3-5 small well-balanced meals throughout the day to keep your metabolism going. Start each day with breakfast to kick-start your metabolism and boost energy levels for the day.


Want to take the guesswork out of weight loss and healthy eating? Try Be Fit Food! Order one of our low carb, high protein meal programs online today at www.befitfood.com.au,  call 1300 2 MEALS or visit us at our Mornington store located at 2/49 Mornington-Tyabb Rd, Mornington.


Kate Save is an accredited practising dietitian, exercise physiologist and co-director of Be Fit Food in Mornington. For more info go to befitfood.com.au or phone 1300 2 MEALS (63257)

Keep Christmas simple with Kis By Liz Rogers


Give the gift of health this Christmas with Australian-made organic products from Kis My Body. This creator of beautiful organic perfumes delivered in eau de parfum spray or perfume oil rollerballs make the ideal ‘kind to you and the environment’ gift for eco-giving.

Kis My Body perfumes contain only organic essential oils with organic sugar-cane alcohol or warm jojoba oil bases. The Mr Smooth range includes shaving and skin care products for men, and all Kis My Body packaging is recyclable. Diffuser-use essential oil blends are perfect for sweet-smelling celebrations. See website for stockists.


T: 9787 8825

W: kismybody.com.au

FB: kismybody

INSTA: kismybody


Get in shape for summer with BFF By Laura Ballantyne


We are fast approaching the days where we say goodbye to track pants and hello to bikinis! Be Fit Food can help you get into shape this summer!

Eat healthy proteins and fats, plant-based food and low carbohydrate

Different coloured fruit and vegetables mean different nutrients, which optimises your health. BFF meals have four to 12 different vegetables in each meal! They are also full of wholesome ingredients, containing no added sugar, low sodium and loads of healthy plant-based foods. Each meal is low in carbohydrates and includes high-quality protein and healthy fats to get that body summer-ready!

Plan meals and snacks

We all know the old saying, fail to plan or plan to fail! BFF takes the stress out of meal preparation and removes the guesswork from cooking. Remember to try not to go more than six hours without food. Skipping meals can cause you to overeat at your next meal and later in the day.

Stay hydrated

Not only is staying hydrated important to our health, it can prevent us from overeating. Aim for an average of two to three litres per day, and ensure you rehydrate post-exercise.

Stay active and socialise

Set yourself a goal of achieving the recommended 10,000 steps per day! Get outside and get some Vitamin D. Go for walks with your friends. It will make you feel better!

Laura Ballantyne is an accredited practising dietitian with Be Fit Food in Mornington. For more info go to befitfood.com.au or phone 1300 2 MEALS (63257)

Nursing in the ‘70s gone but not forgotten By Liz Rogers


Tyabb resident Clare Donovan has written a book. It was never meant to be a best-seller nor have wide recognition nor a huge print run. But it has achieved what the author set out to do. This is a book that gives readers an insight into what nursing was like in the 1970s and beyond and will remain as a chronicle on nursing long after this holistic-first generation of care-givers has passed on. 

Gone Nursing is about a time when things were done differently. It is also about a time when patients stayed in hospital for up to two weeks instead of two days, and each nurse looked after their patient one to one. Times have changed and so has the way in which care is delivered in hospital, which makes this read a ripper.

Clare explains. “We were hospital-trained, not university-trained. I did my HSC at Frankston High in 1970 and was going to be a teacher. Everybody in my family were teachers, but I didn’t want to go to university and my parents didn’t have the funds to keep me there anyway. A friend had ‘gone nursing’ and the stories she told made it sound interesting, plus it was a paid position, which I thought was fabulous! I went to live in the nurses’ quarters near Prince Henry’s Hospital in the city after growing up in Mount Eliza, then went on to Williamstown Hospital to finish my training. It was the ideal way to get out of home, and the work was challenging too. I still catch up frequently with those nurses. We have a very strong bond.”

She continues. “It took me a couple of years to finally put pen to paper because I wanted to cover other nurses’ experiences as well as my own. I had been working in the pharmaceutical industry after leaving nursing and was working full-time. I didn’t really have the space to write it until I retired, and it has been very rewarding because the response from other nurses has been huge. I’ve also had nurses of this generation tell me how interesting it is to see how it used to be done.”

Clare printed 250 copies of her self-published tome this year and has only a few copies left and will need a reprint. Dedicated to “nurses everywhere” for their “dedication and compassion”, Gone Nursing takes you through the ward rounds, exam time, nurses’ home, children’s ward, night duty, death and dying, and emergency codes for starters. But that’s only a snapshot. “It was only when I had a friend as a patient that the penny dropped. I realised that everybody belongs to someone and you never deal with a person in isolation. Nursing is about getting the whole picture and connecting. We never had any formal debriefing when something challenging happened. We relied on each other and that built real comradeship. I still have many of those friendships today.”

It’s true that advancements in diagnosis have brought about better outcomes for patients and many nurses are now nurse practitioners who have special training and can prescribe medicine, but Gone Nursing brings a refreshing understanding of what it was like to work alongside other student nurses who always had your back. It also highlights the importance of human connection. If you’d like to read more, email [email protected] to order a copy. 

Pink it up, people By Liz Rogers

October is Breast Cancer Awareness Month, so now’s the time to find out as much as you can about breast awareness and share it with friends and family. Don a pink ribbon to show your support and to honour those who have survived the disease and those who weren’t so lucky. 

Whether you’re taking part in the National Breast Cancer Foundation’s pink ribbon breakfast to raise money, joining in with the McGrath Foundation in encouraging everyone to ‘pink up’ their towns in the quest to place more breast care nurses in communities, or just remembering someone you miss, October gives you the chance to look after your own breast health and encourage others to do the same.

Breast cancer is the most common cancer among women other than non-melanoma skin cancer. Breast Cancer Awareness Month puts women’s health at the forefront and encourages us to remember it’s not rocket science, girls! Checking for changes in your breasts regularly and being aware of any signs of unusual pain that doesn’t go away improves survival rates because early detection does matter.

Log on to canceraustralia.gov.au, nbcf.org.au or pinkribbon.com.au to find out more and to ensure you’re putting your breast health first. Today and tomorrow.

From February to December the Mornington Peninsula Women’s Cancer Group meets at The Bays Hospital in Mornington on first Wednesday of each month at 12.30pm, and at the Hastings Consulting Suite, 74 Victoria Rd, Hastings on the third Tuesday of each month from 10.30am-noon. All women with all cancers at all stages are welcome. Phone Jo on 0429 929 071.

Sustainable future the aim of biosphere reserve

Cape Schanck Boardwalk (MPSC).jpg

Biosphere reserves are areas where humans strive to live sustainably within their environment, share best practice approaches to sustainability and work in partnership with like-minded communities.  The Mornington Peninsula and Western Port Biosphere Reserve is designated under UNESCO’s Man and Biosphere program, which recognises the area’s exceptional ecological values on the fringe of an expanding city.

The Mornington Peninsula and Western Port Biosphere Reserve Foundation advocates for conservation and true sustainable development, undertakes projects to protect and enhance biodiversity, co-ordinates Citizen Science events, and undertakes community and stakeholder consultation in conjunction with its partners.

Western Port is an area of high biodiversity with internationally significant Ramsar wetlands that support hundreds of threatened species.  It is also one of the fastest expanding peri-urban areas in Australia.

The Mornington Peninsula and Western Port Biosphere Reserve Foundation works with the community to create a sustainable future for the region — environmentally, socially and economically.  It does this through research, education, community engagement, partnerships and on-ground efforts, such as the Water Stewardship program.  For more information and a membership application form, go to biosphere.org.au, or drop into the office at 1/97 High St, Hastings.

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