Feminine, fun and fabulous

Photographer: @vladsavinphotography; model: @paigeyroyal; hair and makeup: @josiehanuska

Photographer: @vladsavinphotography; model: @paigeyroyal; hair and makeup: @josiehanuska

Tess Dempster already had an impressive resume in fashion before starting her own fashion label, Tess Alexandra, at 25. This Peninsula resident studied Bachelor of Fashion and Graphic Design at the Australian Academy of Design and interned for many local and international designers and stylists in Melbourne while she was studying. She also worked as a design assistant for a prominent Australian fashion company for three years, during which she got to travel to LA and London and work closely alongside the creative director, and her garments have featured in multiple runway shows and events and were showcased at last month’s premium fashion trade event, the Melbourne Retail Festival.

Tess launched Tess Alexandra in 2017, her signature designs encapsulating sensibility and sophistication and specialising predominantly in event playsuits and jumpsuits. In that short time, Tess Alexandra has become known for combining elements of sophisticated playfulness, innovation and elegance using unique detailing, exquisite craftsmanship and textured fabrications, with a touch of surrealism that comes from Tess’s belief in the beauty of the female form. 

Remaining uniquely feminine, Tess Alexandra focuses on merging both classic and modern shapes with intricate detailing. Experimenting with fabric techniques has resulted in the creation of a harmonious juxtaposition, with Tess being heavily inspired by the beauty in building textures from fabric. 

Tess Alexandra offers a full range of women’s ready to wear and made to order pieces. Tess brings an understanding and appreciation to women’s wear with her passion and aspiration toward blending art and design that defines her personal sense of style.

So what can we expect next from this innovative and highly regarded young designer? “A completely new look inspired by my own representation of the latest overseas trends; some very exciting new shapes, introducing a mix of new colours and internationally sourced fabrications.”

We can’t wait!

 

TESS ALEXANDRA

E: [email protected]

W: tessalexandradesigns.com.au

FB: @tessalexandradesigns 

 

Natural perfumes versus synthetics

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Natural perfumes are a whole different ballgame to synthetic fragrances - they are much more subtle. As one perfumist wrote:  “You are interacting with the soul of the plant.”

Natural perfumes take a bit of getting used to if you are used to mainstream perfumes, which are much stronger smelling and last all day. Kis My Body suggests applying Kis perfume every four hours, which is why they come in good quality and very portable glass bottles.

Some perfumes contain synthetic fixatives that are very bad for your health, and that’s another reason why the lasting power of natural perfumes will always be less than the mainstream perfumes. One Kis customer bought both the 50ml spray perfume as well as the rollerball perfume oil and uses the rollerball to top up during the day.

The lasting power of the natural perfumes also varies greatly among individuals, depending on your skin type and other factors, but it will nearly always be less than mainstream perfumes. 

So as a consumer you may need to adjust your expectations if you are going down the healthy route of natural perfumes. You may have to apply your perfume more frequently, which is a pleasure and a natural pick-me-up because Kis perfumes use organic essential oils.

 

KIS MY BODY
T: 9787 8825

 

Gut health and the microbiome By Kate Save and Brooke Norman

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What is it about the gut that impacts our health so drastically?

The body’s ability to digest and absorb nutrients plays a huge role in our overall health and wellbeing. This is where the gut and the microbiome come in; the gut harbours trillions of microbial bacteria, which are involved in producing and storing energy, fermentation and absorption of carbohydrates and promoting the maturation of immune cells.

The collection of microbes that live in the human body are termed the microbiota, and the microbiome refers to the complete set of genes within these. These genes significantly impact digestion, mood, brain function and immune function.

Health status, age and exposure to environment all affect the composition of your microbiome. The gut is the frontline of the immune system and a strong microbiome is a diverse one; if there is a disturbance in the balance of bacteria, the body can become more susceptible to disease. Stress, injury, illness and medication also have a role to play, and all affect the individual blend of bacteria in a person’s microbiome.

The key theme of a healthy gut is a diet low in processed sugar and high in fibre. Therefore eating a diverse diet, including complex carbohydrates and fibre, can help to promote a healthy gut microbiome. Including a range of legumes, vegetables, wholegrains, yoghurt, dairy, fish, seeds and nuts may be beneficial in increasing microbial diversity.

At Be Fit Food, we use a minimum of four to 12 vegetables in all of our meals to encourage the growth of good gut bacteria.  We believe it is important to provide a wide variety of plant-based foods at every meal to ensure adequate dietary fibre, vitamins and minerals for optimal gut health. We are even undertaking a three-year research project with Deakin University and its Food and Mood centre to assess the benefits of Be Fit Food on the microbiome. 

Spreading the love on Valentine’s Day

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There are a number of views that people have about Valentine’s Day.  Some believe it is a day to spoil their significant other, some pretend it does not exist and some are reminded of lost loves and the fact that they may not have anyone to share the day with. To that end, Just Better Care is urging people to think of Valentine’s Day as a day not only to appreciate your loved ones but also a day to reach out to others who may not have anyone on this day, with the aim of reducing social isolation.

Social isolation is a major issue for older people living on the Mornington Peninsula.  Many people don’t know that social isolation and loneliness can have a number of detrimental effects on an individual’s health, including depression and decreased mobility. Just Better Care Mornington has services that are able to support people in their own homes to access the community and get back to doing the things that they enjoy.

This Valentine’s Day, why not do something a little different and purchase a Just Better Care Gift Voucher and give the gift of time to a friend or family member.  Call today for more information on 5972 1860.

 

JUST BETTER CARE

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

T: 5972 1860

W: justbettercare.com

 

The power of the peel

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The team of expert therapists at Mt Eliza Beauty Therapy are continually sourcing treatments and products to stay up to date with evolving skin care, and are excited to introduce their new range of Mesoestetic Facial Peels.

A good peel can yield dramatic results and give your skincare a real boost. Mesoestetic Facial Peels are the powerhouse of all anti-ageing treatments and are an effective way to create a superficial change within the epidermis. 

Mt Eliza Beauty Therapy has a full range of Mesoestetic Facial Peels which can be tailored to   individual skin types to maximise results. With minimal down-time, the Mesopeel range goes a long way to achieving noticeable and immediate results by smoothing and brightening the skin. Available as a stand-alone peel or a Medi-spa facial upgrade, Mesoestetic Facial Peels achieve great results.

Call the team at Mt Eliza Beauty Therapy for an appointment today on 9775 4785.

 

MT ELIZA BEAUTY THERAPY

A: 32A Mt Eliza Way, Mount Eliza

T: 9775 4785

How to kick-start your metabolism for weight loss success By Kate Save

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Rapid weight loss is often associated with a negative stigma as people believe it is not sustainable once they return to usual eating patterns. However, there has been extensive research conducted to suggest otherwise.

Very low-calorie diets (VLCD) have been used for years to induce rapid weight loss. These diets usually include a consumption of around 700-800 calories a day and are complete for the recommended daily allowance of essential vitamins and minerals. This type of diet is designed to produce rapid weight loss while preserving lean body mass when completed with a suitable dietary plan which provides sufficient levels of protein. The restriction of carbohydrates allows glycogen (carbohydrate) stores to be depleted, and ketones (the by-product of fat breakdown) to be produced. This process, called ketosis, assists in suppressing your appetite by reducing hunger hormones, which in turn results in rapid weight loss without feeling hungry.

There are a range of short and long-term health benefits of a VLCD. Blood glucose levels are affected by the amount of carbohydrates and total energy we consume. When we consume a high calorie, high carbohydrate diet without sufficient physical activity, our blood sugar levels increase, resulting in the storage of sugar into glycogen initially and then excess may be converted to body fat.   Typically a VLCD restricts total carbohydrate intake resulting in reduced blood glucose levels, enabling more efficient fat metabolism. 

Pre-diabetes or insulin resistance occurs when our blood sugar levels are too high for too long.  This is a widespread problem that, if not properly managed, can lead to Type II diabetes. VLCDs have been proven to help lower insulin resistance thus reducing the risk of diabetes as well as even reversing it in some people. 

Most people are able lose weight initially but find it hard to keep the weight off. Therefore to prevent weight regain the VLCD should be combined with an active follow-up program which includes a reduced total number of calories and carbohydrates and which can be sustained long-term along with regular physical activity.  Consultation with an Accredited Practising Dietitian (APD) who understands VLCDs and the benefits of ketosis and low carbohydrate diets may also be useful. 

There is a significant amount of published studies now which show that VLCDs are associated with greater short and long-term weight loss success (mostly up to two years) when compared with slow weight loss approaches and conventional low fat diets.  For more information on rapid weight loss visit befitfood.com.au or speak to an Accredited Practising Dietitian to find a suitable weight loss program to meet your individual needs at healthandnutrition.com.au

 

Mornington welcomes a familiar face

Dr Janine Ritchie has returned to the Mornington Peninsula and is now practising at Peninsula Sports & Spinal Rehabilitation in Mornington and Frankston Family Chiropractic in Frankston.

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Janine spent most of the previous decade working in Mornington and Mount Eliza before moving to South Australia for a few years, so many Peninsula residents will be familiar with the high level of skill and experience she brings to each practice.

Janine completed her science degree in the 1990s and worked as a microbiologist in the food industry and as a research assistant in the Walter & Eliza Hall Institute of Medical Research’s auto-immunity and transplantation department.  She then decided to turn her hand to healing and completed her Masters of Chiropractic.

Drawing on her wide-ranging experience, Janine focuses on gentle, low-force techniques to improve the function of the nervous system and help you achieve greater health.  She also uses low-level (cold) laser therapy to relieve pain and reduce inflammation caused by damaged tissue. 

Janine says she loves the diversity that comes from working in a family practice, so whatever your age or walk of life, make an appointment to see her at Peninsula Sports & Spinal Rehabilitation on 5973 4039 or Frankston Family Chiropractic on 9783 9980.

 

PENINSULA SPORTS & SPINAL REHABILITATION

A: 4 Bruce St, Mornington

T: 5973 4039

FB: facebook.com/pg/Peninsula-Sports-Spinal-Rehabilitation

FRANKSTON FAMILY CHIROPRACTIC

A: 62 Cranbourne Rd, Frankston

T: 9783 9980

W: frankstonfamilychiro.com.au

 

Rapid weight loss to re-program your metabolism By Kate Save

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There is often a stigma associated with diets that lead to abrupt weight loss. Individuals perceive that this results in negative outcomes once they return to alternate patterns of eating. However, extensive recent research has suggested otherwise. 

In December 2017, a study published in The Lancet showed that an 800-calorie diet resulting in an average weight loss of 10kg was able to put diabetes into remission in about half of participants, and they were also able to stop all diabetic and blood pressure medication.  Other studies, including one conducted in Melbourne by Dr Jo Proietto in 2014, showed that participants who lost weight rapidly were actually more successful at weight loss and preventing weight regain than people using traditional slow, continuous weight loss programs.  

Rapid weight loss is often achieved by following a very low calorie diet (VLCD) involving daily consumption of about 800 calories. VLCDs can be consumed as either a synthetic/processed shake or bar diet, or as a REAL FOOD program such as Be Fit Food, which is doctor and dietitian designed to ensure an adequate balance of nutrients including protein, essential fatty acids, vitamins and minerals is achieved. 

During or after a VLCD, the individual will enter a state of ketosis, a normal metabolic process that occurs when the body doesn’t contain enough carbohydrates to burn for energy, so it uses stored fat as an alternative. This is generally achieved when our daily carbohydrate intake is <50g. 

Once a very low calorie/ketogenic diet is commenced, it will usually take the individual three to four days to get into ketosis. At this stage people might feel some lethargy, fatigue, or even headaches while the body becomes ‘fat-adapted’.  During the breakdown of fat, our body produces ketones, a by-product of fat metabolism that assists in appetite suppression and reducing hunger hormones (grehlin).  

Expected positive health outcomes for those who can sustain this program for two to eight weeks are improvements in blood sugar levels, cholesterol, triglycerides, blood pressure and decreased reliance on related medications. 

 

Here are seven scientifically backed tips for a successful rapid weight loss diet: 

1. Don’t cut out whole food groups - when you do this, you are restricting the nutrients your body receives and this will limit your ability to stick to your diet if you are not feeling your best.

2. Cut out processed carbs - if you’re planning on cutting out any food, make it all processed carbs. That way, your body will turn to fat for energy and burn this instead of the carbs if your calories are restricted, and you will lose weight more effectively.

3. Keep up intake of high-quality protein – this will ensure you are maintaining lean body mass during fat loss.  

 

4. Maintain a good intake of saturated fats - they benefit heart health, brain function plus our skin and hair too.

5. Don’t limit low-starch vegetables - these will keep you feeling fuller for longer, are low in calories and are packed with nutrients. 

6. If you’re experiencing frequent hunger, try liquids first - hunger can be prompted by boredom, or your cravings might simply be thirst. Have a glass of water and see how you feel. 

7. If you’re feeling unwell, you aren’t doing it right - although in the initial stages of a rapid weight loss diet you may feel a little lethargic, after a few days your body will adapt and you should have more energy. If you are experiencing light-headedness, faintness or not feeling well, then most likely you aren’t doing the diet properly and are missing out on essential nutrients, so seek advice from the appropriate health professional. 

 

For purely beautiful skin

Offering a new standard in skin rejuvenation, Skinastute is at the forefront of aesthetic medical treatments and clinic only premium skincare.

Skinastute’s team of expert clinicians tailor treatments to your specific needs using the latest technologies to achieve long lasting, natural looking results.

Suzannah Mason is the clinic’s director and nurse with more than 25 years’ practice in aesthetic treatments. By using a holistic total face approach this ensures the client has a remarkable and balanced result.

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Skinastute offers a comprehensive treatment menu including medical grade peels, IPL and RF skin tightening, Regen PRP, dermal fillers and anti-wrinkle injections, bio-stimulatory collagen treatments and ThermiVa – a revolutionary non-surgical treatment to tighten internal and external vaginal tissue and correct vaginal dryness and urinary stress incontinence.

Skinastute is set in an ideal seaside location on Point Nepean Rd in Rosebud. To view the extensive range of treatments available, visit the clinic’s website or call to speak with one of the friendly staff.

SKINASTUTE

A: Suite 1, 1001 Point Nepean Road Rosebud

T: 5982 0610

W: skinastute.com.au

Barefoot helps schoolkids take the next step

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Starting primary school or transitioning from grade six to secondary school can be tough. Making the change can be even more challenging for kids who need help with managing behaviour, reading social cues or practical school skills like handwriting and organisation. This is where Barefoot OT in Rosebud can help.

Barefoot OT works closely with you to guide your child by focusing on three key areas: the child, their teacher and you. It recognises that each child is unique, and it works together with families and schools to achieve long-lasting and confidence-building outcomes.

Barefoot OT’s Get Ready For Prep and Get Ready For Secondary School packages include four group sessions where children learn to manage their skills, behaviour or anxiety more independently. Parent forums offer support and deliver strategies on how to prepare your child and provide practical help like getting organised in the mornings. A Barefoot Occupational Therapist goes to the school to meet your child’s teacher and see the school environment, which encourages resilience and a happier time in the classroom.

Call Barefoot OT today to get your child ready for their next giant step. There are rooms in Rosebud and Frankston and there’s also a rural program in Boneo that includes horse therapy. There’s a pediatric physiotherapist and speech pathologists on site in Rosebud too.

 

BAREFOOT OT

A: 13/1283 Pt Nepean Rd, Rosebud

T: 5981 1120

W: barefootot.com.au

Facebook: Barefoot OT

 

Protein – The Key to Feeling Satisfied By Kate Save

Protein is one of the three macronutrients, alongside carbohydrates and fat, that is a necessary component of a healthy diet. The protein that we consume and those that are naturally made in our bodies are molecules that are made up of ‘essential’ and ‘non-essential’ amino acids. These are often referred to as ‘building blocks’ as they function to construct our muscles and bodily tissues.

Protein has the potential to play a key role in several aspects of body weight and appetite regulation. It is well established that consuming protein-rich foods as part of a well-balanced diet promotes feelings of satiety and fullness, to help us feel more satisfied. This decreases our desire to over-eat, while facilitating weight loss through reduced energy consumption.

Not only is it important to incorporate a protein source at each meal to promote prolonged appetite regulation, it is also necessary to ingest foods that are naturally high in protein alongside a form of carbohydrate. This will slow the release of glucose into the blood stream and assist to stabilise our blood sugar levels. Consistent sugar levels endorse a balance in energy levels; increase fat breakdown and the likelihood of hunger spikes. These factors are not only vital for short-term weight loss, but also long-term weight management.

You may be thinking, where can I find protein? Our most readily digested sources can be found in all animal by-products. This includes lean meat, poultry, fish, eggs and dairy-containing foods. Protein can in fact be found in some plant-based sources such as nuts, soybeans, lentils and legumes; however, the amino acid profile of these foods is different to those found in animal products, and therefore are not as easily absorbed. 

Our height, weight, muscle mass and activity level determine how much protein we should be consuming every day. As a general rule, the recommended dietary intake (RDI) is:

* 0.75g/kg for adult women

* 0.84g/kg for adult men

* Around 1g/kg for pregnant and breastfeeding women, and for men and women over 70 years.

At Be Fit Food, a team of experienced chefs and highly trained dietitians have worked together to ensure every meal and snack includes the appropriate proportion of protein a nutritionally adequate and balanced diet consists of. Each meal and snack is scientifically formulated to include enough of each nutrient to keep us satisfied, nourished and healthy. So forget the artificial shakes, bars and supplements and choose a whole-food diet which improves your health and well-being while you are losing weight.

Come in-store to meet one of our dietitians or call 1300 2 MEALS or email us at [email protected] or visit our website befitfood.com.au

 

Step up for diabetes research

Want to do you bit for diabetes research and get in a little exercise at the same time?  Then you need to take part in the 2017 Annual PPN/BE Fit Food 5km/10km Funwalk in Mount Martha.

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For the past six years the funwalk has set off from the Mount Martha Village back carpark in the playground area with either a 5km option to Craigie Rd and back, or a 10km option to Fishies Beach, Lilo Café and return.  Last year’s funwalk raised more than $20,000, and all proceeds from this year’s walk will go to the Juvenile Diabetes Research Fund.

It’s on Sunday, November 12, at 8.45am, with registrations from 7.45am. There will be a barbecue, raffles and lots of prizes as well as face-painting and balloons for the kids.  Donations of $5 a child, $10 an adult and $20 a family are to be paid on the day but you can pre-register at walk.jdrf.org.au/vic/mount-martha-village to seek your own sponsorship for the event.

If you’d rather not walk but would still like to help, volunteers are needed from 6-11.30am to help with raffle tickets, registrations, packing showbags and leading the walk – just email [email protected] for details.  And if you’d like to be a corporate sponsor, allowing you to put items in the showbags and have a presence on the day with your own stall or marquee, email [email protected]

 

Renovation is turning heads

Michelle-Jane Hair has recently renovated its Dromana premises, creating a whole new look for the salon.  And Michelle-Jane Hair’s dedicated team of professional stylists can create a whole new look for you, too.

Michelle, Maddie, Jamie and Tayla have been joined by Bec, who has recently returned to hairdressing after having a family, so you know your hair is in the best possible hands. With Goldwell colour and style products and Eleven products, all of which are for retail sale, they’re able to ensure there’s one that’s perfect for your hair type.

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Christmas is fast approaching and Michelle-Jane Hair has gift packs arriving this month, so not only can Michelle-Jane Hair create a spectacular new summer look for you, you’ll be able to get your Christmas shopping off to a real head start.

MICHELLE-JANE HAIR
A: Shop 2/143 Point Nepean Rd, Dromana
T: 5981 4331
FB: @MichelleJaneHair.Dromana
INSTA: @michellejanehair

How to achieve the perfect colour

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When you colour your hair, visiting a reputable precision colourist is not the only thing that helps you get the best result.  The power of perfection is in your hands.  Follow Zúmay’s Top Three Tips before you book to guarantee you get the look you desire:

 

1. Do your homework: Keep photos of both the looks you do and don’t love.  It makes a huge difference when you and your colourist share the same vision.  Even if you’re an expert in all colouring lingo, photos will ensure you are explaining your look exactly the way your colourist would.

 

2. Go in for a free consultation: Your desired colour could take as little as an hour or even multiple appointments. A consultation will help avoid disappointment and guarantee your booking(s) allow enough time to give you exactly the look you’re dreaming of.

 

3. Be realistic about your commitment: Be true to your nature.  If your colourist knows how often you will realistically come in for touch-ups, they can determine the technique and colour that you will best be able to maintain. 

 

Once your hair is exactly the way you want, there are a few tips you should follow after your appointment as well.  For more information about how to keep your colour perfect, visit www.zumay.com/blog

There is a reason Zumay has been a leading hair salon on the Peninsula for over 26 years -

passion and commitment to making every single client look and feel fantastic.

Pop into Zúmay Salon for your free consultation and new client colour package today.

 

ZÚMAY SALON

A: 8 Blake St, Mornington

T: 5977 0711

E:  [email protected]

F:  @zumaysalon

INSTA:  @zumay

 

Fall in love with your skin again

Mojo Makeovers is a boutique clinic that provides a personalised hands-on service totally dedicated to ensuring your skin gets the care and attention it deserves.

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Owner Yasmin Chandler will assess your skin and design a package that is tailored specifically for you to return your skin to its very best.  “Skin is a journey; I love working with my clients to achieve the best results possible,” Yasmin says.  “At Mojo Makeovers, you are not a number. I take my job seriously and I like to connect with each of my clients on an individual basis to meet their needs.”

Yasmin is committed to making your time with her not only rewarding for your skin but also for your mind, body and spirit. “It is your time to stop, be in the present moment and fill your own cup.”

And if you’re getting married, Yasmin will make sure your skin is flawless for your wedding day and can apply the perfect make-up look to enhance your natural beauty.  So relax and let Yasmin take all your skin concerns away for your big day.

Mojo Makeovers provides a tranquil, peaceful, discrete environment for you to completely let go, be one with yourself and escape from the outside world. “My passion is to make your time at Mojo Makeovers a moment of focusing just on you.”

 

MOJO MAKEOVERS

A: Mount Martha

T: 0418 144 427

W: mojomakeovers.com.au

FB: facebook.com/mojomakeovers.com.au/

 

ASK THE EXPERTS - Book online and save time

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You’re looking for convenience and simplicity in your busy life, right? So making your next hair appointment shouldn’t be any different. In fact, one-third of clients want to be able to book outside standard opening hours. Online booking makes it easier and faster for you to book when it suits you, and Hair on Barkly has found that clients like it and want it.

With Hair on Barkly’s online booking system you have the ability to book an appointment even when the salon is closed - and most importantly when it suits you.  It has been designed specifically for clients to make their lives easier and ensure their experience with Hair on Barkly is the best it can be. Just like with standard appointments, clients who book online also receive reminder text messages.

Hair on Barkly’s clever software system also recently released online bookings that allow you to upload photos to your online booking profile when you make an appointment online.  The stylist you have chosen will be alerted that there’s a photo to view when Hair on Barkly receives your booking, so the staff know what you want before you even walk into the salon. The added bonus is you and the stylist can then do a pre-consult if necessary.

With great care comes great hair at Hair on Barkly.

HAIR ON BARKLY

A: 3/74 Barkly St, Mornington

T: 5975 2397

W: haironbarkly.com.au

 

Essential oils at heart of perfume

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Using essential oils for perfume is a great way to smell fantastic, feel great and promote wellness!

Kis Organic Perfumes are locally produced by Kis My Body, eco-friendly and glamorous. What makes them different to most perfume is that they are blended using only essential oils and then added to organic sugar cane alcohol or organic jojoba (alcohol-free).

What is an essential oil?  An oil is "essential" in the sense that it contains the "essence of" the plant's fragrance. Unfortunately most perfumes are created nowadays using mainly synthetic fragrances.

Using essential oils for healing purposes is often called aromatherapy, which is a holistic treatment seeking to improve physical, mental and emotional health.

Why organic? Like eating organically, essential oils that are produced organically are free from toxic pesticides and fertilisers which may negatively impact humans and the planet.

All Kis products use as many certified organic ingredients as possible.

The Kis Range focuses on essential oils, and they are present in all products except the Kis Essentials Vitamin C anti-ageing cream, which is fragrance-free.

Available online and at a stockist near you.

 

KIS MY BODY
T: 9787 8825

 

Eat the rainbow

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We have all heard it before, but what does eating the rainbow really mean and why do we need to do it?  It simply refers to getting as many different coloured fruits and vegetables into your diet as possible. Why? As a general rule, each different coloured vegetable or fruit contains a range of different vitamins, minerals, antioxidants and phytochemicals.

Red vegetables contain an antioxidant called lycopene;

Purple/blue fruits and vegetables contain anthocyanin, which protects cells from damage;

Orange vegetables and fruits contain carotenoids, some of which are converted to vitamin A, which helps with eyesight;

Leafy greens are a good source of folate and iron;

Brown/white vegetables and fruit contain potassium.

In an ideal world, we would consume five serves of vegetables a day. Most people are lucky to achieve half this. Does that seem impossible to achieve? It doesn’t have to be. Say you have two to three serves of cooked vegies or salad every night with dinner; work backwards - all you need to do is find room for another two or three serves a day.

Breakfast:  If you have eggs for breakfast, consider putting quarter of an avocado on your toast and cook some tomato and spinach on the side - that’s at least another one or two serves. Or if you have toast with Vegemite, swap it for toast with tomato and mushrooms.

Lunch: Obviously by having a salad with a protein component you’ll be pretty close to meeting your requirements, but if that doesn’t take your fancy, why not try a wrap with tuna and salad, which will cover at least a serve. Chicken and vegetable soup will contain about one serve, or if you’re a sucker for a toasted ham and cheese sandwich, add some tomato, mushroom and baby spinach and you can count that as one serve.

Snacks: If you are having nibbles with cheese and dips, add a whole heap of cut-up vegie sticks – carrot, celery, cucumber, capsicum, even cherry tomatoes. Not only will it make your platter look nice, it will give you an alternative to crackers for your dip or cheese.  Vegie sticks for a mid-afternoon work snack or even a good old stick of celery with peanut butter or cream cheese will count for close to one serve a day.

All of the Be Fit Food meals and soups have four to 12 different vegetables, ensuring that a variety of vitamins and minerals are present in every meal. If you are following the Be Fit Food meal plans, make the most of the unlimited low-starch vegetables that are part of the plan to ensure that you are meeting your five serves a day.

 

From new year to boo scare By Yazmine Lomax

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While many people think Halloween is an American tradition, it’s actually a Celtic celebration dating back almost 2000 years. What began as a way to ring in the New Year on November 1 has now evolved into a night of dressing up, trick-or-treating, and scoffing the entire contents of a jack-o’-lantern. Australia has been slow to adopt Halloween but it seems like it’s finally found a home Down Under – so, what’s it like on the Peninsula?

It’s all aboard Mornington Railway’s Halloween Spook Train! Each October, the famous traditional steam train undergoes a ghoulish transformation to celebrate the scary season.

“We have a resident ghost or spook who rides the trains, music, platform decorations, train decorations, and face painting on the platform,” says Mornington Railway event co-ordinator Marg Ffrench. “We encourage our volunteers and passengers to dress up in Halloween outfits.”

Marg says more and more passengers are flocking to the spook train every year, reflecting the growing popularity of Halloween on the Peninsula. And for those seeking an extra thrill, there’s even talk of adding a twilight or night train in the future.

Little Shop of Horrors Costumery in Mornington is also a big fan of Halloween and is preparing for an influx of witches, goblins and ghouls looking for a suitably scary outfit and some frightfully good make-up for a night of trick-or-treating – see the feature opposite.

Meanwhile, the Frankston Spooky Adventure Path is also running over the Halloween period.  The Spooky Adventure Path is a trick-or-treating trail of Frankston businesses for children, proving just how popular Halloween has become in our neck of the woods!

 

Frankston’s future by design By Kate Sears

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Frankly Frankston speaks to Frankston Council urban designer Meghan Doherty about her work and how she sees the city changing over the next 20 years.

Could you tell us a bit about what you do at the council?

I provide urban design advice on proposed developments within the municipality. This may be for housing and apartment proposals, streetscape redevelopments, commercial development and even shop frontages. 

What types of areas/buildings do you work on?

Some public spaces (streetscapes etc) but the vast majority is housing and commercial development. This extends to individual housing, unit development, apartment design, mixed-use developments, even aged care and childcare developments.

How important is sustainable design?

Frankston City Council has a proud history with sustainability initiatives and won the Australian Sustainable Cities Award in 2015. Sustainability in any form of design is crucial for a variety of social, environmental and financial reasons; the implications of sustainable (and unsustainable) design extend well beyond our immediate community. Urban design has numerous sustainability considerations including energy performance, water resources, stormwater management, transport, waste management and the urban ecology. Design longevity is also a key indicator for sustainability, so how our spaces can adapt to change is also important.

What’s your favorite part about your industry?

I love the collaboration, whether it is between departments, external professionals or the community – the diversity in my projects ensures I’m never bored and the work is never ‘stale’. Being able to see the physical results of your work is also very satisfying, especially when you can see the benefits reflected in the community.

What/who would be your favourite design/designer?

I don’t have a favourite design or designer per se but I’ve always had a fascination for coastal designs and projects that manage to integrate with the landscape rather than use the landscape to ‘grandstand’. Paula Hayes was one of the first designers who caught my attention and I still think her work is fantastic.

How do you see Frankston changing over the coming years?

It’s so exciting to be working in Frankston at the moment. There’s a lot of change happening; some big infrastructure developments are giving Frankston a fresh start and new vitality and the results can already be seen. Frankston has so much potential as a seaside city so it will be interesting to see the change and push for revitalisation over the next 20 years, including upgraded streetscapes, new buildings and new public spaces.

What makes urban design attractive in your eyes?

Good urban design comes in all shapes and sizes but is generally well considered and responsive to its context.

What’s your preferred style of design?

I prefer highly considered, fine-grain design – often with a quirky or playful detail.

 

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