Dec 2013

Dec 2013

Closing The Year: Welcome to the final issue of PTW Magazine for 2013. With your support and involvement in reading the magazine, we have been able to grow bigger and dive deeper into health, education and the world. As we come into the final month for 2013, it gives me great pleasure in announcing that over $3000 was raised for Project Third World’s sponsor schools and orphanages. We thank everyone who has come to any of our events over the year and we hope that you too received something out of the events and had fun in the process. Project Third World’s Trivia Night was met with great success in both Melbourne and Bendigo. The winning teams were ‘The Corner Table’ and ‘The Winners ’ in Melbourne and Bendigo respectively. Thank you to Chandani Lodhia, Jay Himat, Nikh-ita Himat and Karan Kapadia for helping run the event in Melbourne and thank you to Karan Kapa-dia, Navpreet Randhwana, Tahmid Rezza, Mina Elmalek and Ekram Boktor for helping run the event in Bendigo. The trivia nights would not have been possible with-out the help, support and donations of Columbo’s Pizza (Balwyn), Your Chemist Pharmacy (St Al-bans), Evolution Gymnasium (Flora Hill), Runes Retail Store (Flora Hill), BSA Bendigo, Coles (Kangaroo Flats) and Pinky’s Pizza (Flora Hill). In Project Third World’s own domain, we have been working hard to make it easier for you to connect with us and stay informed by setting up our official Website thanks to our sponsor BendiWeb. Please visit: www.projectthirdworld.org and subscribe to our News and Updates blog to receive information

regarding upcoming events and information. You can also read more about where the money goes, see our various sectors and much more. It has been a very big year for Project Third World and we plan to have an even bigger year in 2014. Once again, we thank each and every one of you for your support and assistance in Project Third World. We will take things slowly and one step at a time, but with your help we will always continue to pro-gress. Have a Happy New Year and we look forward to seeing you in 2014!

-Project Third World

Dec 2013

VOL. 1, NO. 3 |2013 4| Cover Story: Raha Moharrak’s Journey to the top of Mt Everest 9| Too much fun in the sun? Make sure you keep these simple facts in mind whilst making the most of the summer 10| Volunteering in Fiji with Project’s Abroad: See what it is like from a volunteers perspec-tive. 14| High Intensity Interval Training: What it really is and why it should be in everyone’s workout

16| James Saward-Anderson shares his story of running from London to Rome for Water-Aid around the world. 21| The Philippines: Hope for a county in des-pair 22| Stay refreshed and full in the sun with these healthy-eating recipes you can take on-the-go

Page 16: Travelling from London to Rome by foot

Dec 2013

Mt Everest- one of the great natural wonders of the world, the highest peak on earth (8,848m above sea level), and one of the toughest physical challenges to climb. For the youngest Arab and first Saudi Ara-bian woman ever Raha Moharrak, climb-ing to the top of Everest not only broke historical records, world records, physical barriers, but cultural barriers and mental barriers too. She spoke with Project Third World and gave us a full insight into her story of triumphing one of the world’s greatest obstacles.

Dec 2013

From an early age, Raha was never a couch potato. She was always very sporty and very active in normal life. She used to play vol-leyball, scuba-dive, dance and horseback ride. She had always been a handy-‘man’ around the house too. She was born in Saudi Arabia and lives in the UAE. She studied at the University of Sharjah which she graduated with a Bachelor of Visual Communication. She then worked in ad-vertising for several years before deciding in 2011 that a desk-job was not her calling in life and became a mountaineer. Whilst Raha’s upbringing was fortunate to be able to partake in many activities as a younger girl, she was still battling cultural expectations and perceptions. Whilst many companies in west-ern cultures would jump up at the opportunity to get their name on the back of an inspiration like Raha, it is not the same in Saudi Arabia. “They generally don’t encourage girls to be active or sporty because they view it as a ‘boys past time’. I looked but didn’t find a cause that wanted to support me or sponsor me because the notion of sponsoring a Saudi Woman wasn’t appealing. No one wanted to get involved or help at any step of the way, but I was still happy to do it myself. I get more attention now that I have climbed Ever-est, but it’s still a battle finding any sponsors. Raha’s first dose of serious mountaineering was Kilimanjaro which was the first mental barrier that Raha had to cross. “I was told that I could-n’t. The said “you’re a Saudi and you want to climb Mt Kilimanjaro?”. It really bothered me that the colour of my passport was supposed

to dictate my capabilities. It really started of as “I’m just going to climb Kilimanjaro and even if I’m crawling to the top, I’m going to make it! After Kilimanjaro I loved the experience. I loved the rush of you-vs-you and the outdoor feel. It married two of my favourite aspects: being outdoor and being healthy. It was also a very sociable experience as you travel to different places and meet with new people through the climbing process. At the top of the Kilimanjaro summit I felt climbing was something I wanted to do. The Kilimanjaro summit push was the hardest summit push I have ever done because I hadn’t done climbing before and I didn’t know what I was doing exactly. I was pushed to my limit as my body wasn’t functioning anymore and my mind was doing all the work, but I loved it because I was training my mind and my body to work together. At first I said “just one summit”, but then that one lead to Everest”. Pushing to do Everest: Whilst Raha had no trouble in convincing herself of doing Everest, it was another story when it came to convincing her home, and country. “My parents didn’t want me to climb Everest, which I ended up doing the year after Kilimanjaro actual-ly. I had just come back from climbing St Vin-cent in Antarctica and it was my birthday. My parents asked me “what do you want for your birthday” and I just replied “mmmm…Everest?”. It took a while to convince them but they eventu-ally supported the climb. Not only that but at first, everyone had an opinion of me climbing Everest. I received quite a large amount of grief from various parts of society. Everyone is enti-tled to their own opinion, but it would be nice for

Dec 2013

people to broaden their mind and open their mind. Ultimately sexism can be found anywhere in the world, but in Saudi Arabia it’s a little more open and blunt unfor-tunately, which is where the bad stigma comes from. Training is an essential part of be-ing ready for Everest, but that doesn’t mean you have to fork out a lot of money and do anything extraordinary to be ready: “I come from a country that has a lack of emphasis on real fitness. There’s this idea that being fit means going to the gym and getting six-packs, which is not necessarily being healthy. It’s not just about look-ing good on the outside but actu-ally being healthy on the inside. Sports are viewed as a ‘past-time’ or a ‘hobby’, which is completely wrong as it is a lifestyle which is only for boys, and even then boys have a wrong idea about what be-ing healthy is. Fitness is about being physically healthy. Having said that, doing health and fitness outdoors is much harder in our country. You don’t need to pay so much money for a trainer or a special gym to get yourself in shape. I never had a trainer so I re-

searched what people do and what people have difficulty with when climbing. I looked at how I needed to work my back, my core, and my legs, and tweaked it and increased it. I also did various sports includ-ing volleyball, horseback riding and squash, and even skiing which helped. Mixed a lot of different things and worked through trial-and-error. Each time I climbed a mountain, I noted what parts of my body felt sore and I just worked on those parts for the next climb. Many people on my team in Ever-est were going through training involving low-pressure chambers, special gyms, low-pressure run-ning machines and running para-chutes. All I did was go to the gym, do some weights and also fill my backpack with weights like rocks and just set certain distances to do each day. More than the physical training, is the mental perperation; you need disciple. To walk for nine to ten hours on end takes a lot of mental strength.” Training is one thing, but if you’re don’t eat properly then there’s a good chance it will all go to waste. Having said that, Raha tells us that it’s not as boring and difficult as you might think: “Eating is the most fun aspect of mountaineering. I don’t believe in diets. If you want to stay in shape, eat properly and train like hell. You can’t just eat like a rabbit and expect to lose weight. I avoid snacking between meals. If I have to snack, then ce-real or salads would be the only things I’d snack on. Sometimes I feel like something sugary but in-stead I’ll have a high-fibre cereal. I like eating chicken but I’m not a heavy meat-eater and I try to avoid over-eating and over-indulging on fries, rice, bread and pasta. I don’t believe in starving yourself of something you love either. If you love chocolate, have a chocolate today, and then that’s it for the day. Give your body what it craves but limit it. The last two weeks before the climb, I eat a lot of car-bohydrates to bulk up a little, but in the end, every kilo which I had put on, had come off. I might have gained 3kg in 2 weeks, but I lost 8-

9kg by the end of the trip.” Training and preparation out of the way, it was time for Raha to climb the great mountain, which isn’t as straight forward as simply starting at the bottom and walking up until you reach the top: “When I show up to any mountain brief-ing, no-one takes me seriously be-cause I look like a ‘girly-girl’ and I like proving them wrong by show-ing them what I can do. There is a lot of camaraderie when you mountain climb that I enjoy. You meet a lot of new people and be-cause you’re going to hell-and-back with them, if you’re friends at the end of the climb, you’re going to be friends for life. There are a lot of logistics with climbing Everest too. You climb up and down the mountain 6 times initially to get acclimatized and during the climb there are different days throughout the climb: there is a move day, a rest day, training day, acclimatization days, and oth-er kinds of days, and so you are not necessarily just walking and climbing all-day-every-day. During the climb itself, Raha was faced with many different chal-lenges apart from logistics, rang-ing from physical, mental and emotional: I felt guilty about the fact that my parents lived in agony for two months worried about my safety while I was climbing Ever-est. They pretend that they’re fine but I don’t think they had a good

Dec 2013

night’s sleep, and it was hard to call them on certain days so I tried to call them every 4 days. I prom-ised my dad though that I wasn’t going to take one step forward un-less I could guarantee that I could take 2 steps back. Apart from Kili-manjaro, I don’t push myself to a point beyond going back. I get close to breaking point but I never get to breaking point; and there’s a very big difference be-tween the two. Being a ‘desert-born’ girl, the cold change was my biggest chal-lenge. Most people who did the climb didn’t really know why the cold was a big deal to me, as they were from the United States and various other places which had exposure to the cold, but the cold was my Achilles Heel. I had expo-

sure to the cold from my climb in Antarctica’s Vinson. The summit night however was so cold (around –45 to -50oC) that it started to burn my skin. It was like being burnt in extreme heat. Drinking water that night and eating was horrible be-cause you would take your mask off to drink water and your lips and water would almost immedi-ately freeze. I mostly ate electro-lyte gels which I attached to near my chest or near my body to keep it warm, and had to eat really quickly to avoid them turning into solid cubes before getting them into my mouth. Water starts of as boiling water in a thermos and eventually turns into ice-cubes. When it was hot though, I was lov-ing it. Everyone else was boiling whilst I was in front of the group! Not only that, but your body real-ly suffers as a woman. Coming

back from Aconcagowa, I didn’t have a single toe-nail, as they all fell off. Wearing boots and walk-ing down hill for 20 miles causes the top of the nail to keep hitting the tip of your shoes continuously, and eventually they fall off. They did grow back really well though (but it’s not a recommended way of rejuvenating your nails)!” It was also really hard to get used to the whole bathroom issue. I don’t want to go into the details but it wasn’t a pleasant experience and I did take a while to get used to. Then there’s also the occasional G.I bug that you can get and your ‘girly days’ don’t help at all either. Everest was a very different mountain to any other mountain. As a general rule of thumb: the higher you go, the worse it gets; food, water, bathroom, living con-ditions etc. The Everest climb however was assisted, in that we had a lot of Sherpa and many peo-ple carrying the cooking equip-ment and things. This made it easi-er in comparison to say, Vincent in Antarctica where I was carrying 25kg to 50kg of weight up a mountain yourself. It does take a long time to climb Everest. It took me 2 months from the time I left house to the time I returned back to my house. 55 of those days are hard mountain climbing with the other days travel and trekking and things. It seems like a ‘Hollywood’ story with a classic Hollwood-drama ending, but in reality, Raha was trying to stay as close to ground-level as possible when reaching the summit: “When I got to the top of the summit, or when I get to the top of any summit, what’s going through my head is simply the question, “what’s next?”. Also on Everest, I had heard about so many people dying on the way down so I quickly took my pic-tures, put the flag in, and got out of there. It’s sobering because at the summit, so many people made it to where you are, and were feel-ing all the emotions that you are, but they didn’t make it down, so you have to get your act together and celebrate back down the bot-

Dec 2013

tom. Climbing Everest is certainly an achievement which most people would end at and boast about for the rest of their lives, but for Raha, it was more of a personal morale-booster to lead her into the future: “Climbing the summits gives me a sense of accomplishment, pride and confidence to look forward and say “If I could get my parents on board and do what I did then I can do whatever I set my heart and mind on”. Raha certainly went through a lot of training in the lead-up to the climb, but her success and achievement was more-so a dis-play of the way she has lived her life: “Those who I grew up with know how determined I am in life, in any project, or job or school scenario. I am severely dyslexic so I had a lot of problems in school but I fought every step of the way to graduate from school and college. Once I put something in my mind, I give it my all, and all of that just translated into the Everest climb”.

At the time of the interview, Raha had climbed to the top of 5 sum-mits around the world and had two more to go: Ideally, I’d like to climb all 7 summits within a two year period. The last one will be in Alaska which is a very tough one. I personally know almost 10 peo-ple who tried to climb that one in Alaska and failed so it’s going to be tough. So what next for Raha?: “I don’t know what I’d like to do after I’ve done the summits. I’d look into walking the poles (north and south). I’ve always been interested in flying so I’d think about giving that a try, but they are all maybe at the moment”. Raha believes that her very active and sports-embedded childhood was crucial to her current mental framework. “It’s important to get kids out from an early age, and give them a chance to choose a sport that they enjoy in order for health to be brought into their

adult life”. If by living my dream and show-ing people by example, that if I am capable of doing it, then you are capable of doing whatever it is you want to. Whatever your Everest is, nothing is impossible.

-Raha Moharrak &

Chirag Lodhia

“Whatever your Everest is, nothing is impossible”-Raha Moharrak.

Dec 2013

We have all been there before, and typi-cally it happens during the early summer days when we can’t get enough of the sun that’s been hid-ing away all winter long… sunburn! Sunburn is our body’s response to excessive exposure to ultraviolet radiation or UV. It is an inflammatory reaction of the skin, and medically it is actually classified as a first-degree burn. So what is UV radiation? It is a form of light energy which humans cannot see with the naked eye. The sun emits it and reaches our earth and our skin. This light energy is able to penetrate the skin and cause genetic mutations which leads to cancer. There are two common categories of UV light which have a very high association with causing cancer: UV-A and UV-B. UVA is known to have a role in skin ageing and wrinkling and is able to pene-trate the skin more than UVB. UVB radiation is the primary cause of reddening and sunburn of the skin. When you go into the outdoors, the skin becomes red soon after sun exposure, peaking in intensity at about 12-24 hours. The best thing to do at this time is es-cape the sun and drink plenty of water, as you are likely to be dehydrated too! Then comes the pain, heat and tenderness the next day. A cool compress or damp cloth over affected areas can sooth the skin. Aloe Vera is also commonly used, and although it does not speed up the recovery time, it helps ease the pain. After 4-7 days, the damaged skin begins to break away and peel, leaving new and healthy skin underneath. It’s important to be extra vigilant in protecting this new skin for the first few days, as it is especially vulnerable to further sunburn. The best treatment for sunburn is preventing it in the first place! Slip slop slap! That means wearing sun-protective clothing, donning a hat and sunglass-es, applying sunscreen and seeking shade where pos-sible. Sunscreen is most effective if put on 20 minutes before going outdoors, and being reapplied every two hours afterwards. It’s important to be par-ticularly vigilant in the middle of the day when the UV levels are most intense. UV levels are often re-ported in the media daily, and can be used as a guide to determine the appropriate amount of sun protec-tion required. The higher the UV index, the greater risk of UV radiation damage to our skin, which can even happen on apparently overcast days. So why does protecting ourselves against sunburn really matter? Ultimately the aim is to prevent skin cancer. Skin cancer is divided into 2 broad groups, melanoma and “non-melanoma” types. Australia has one of the highest rates of skin cancer in the world, with 2 in 3 Australian’s being diagnosed with skin cancer by the time they are 70. The majority of

diagnosed skin cancers are of the non-melanoma type, and are generally considered less “dangerous” as they are unlikely to spread around the body and become fatal. Melanoma on the other hand is ex-tremely dangerous, often affecting young people and was the cause of over 1500 deaths in Australia in 2011. In terms of choosing a sunscreen, remember that it is important to protect yourself from both UV-A and UV-B. As a general rule of thumb, always look for a sunscreen that is SPF 15 or higher and is ’broad spectrum’. The “SPF” rating system is not a meas-ure of the ‘amount of protection’ but rather, it tells you how long it will take for UVB to redden the skin with the product compared to without the product. “SPF 15” will take the sun 15 times longer to redden the skin compared to not having sun protection. Many sunscreens have ‘multi spectrum’ and ‘broad spectrum’ written on their products which means that it has some form of UVA protection and UVB pro-tection, but ‘broad spectrum’ does not indicate how much protection it gives, so don’t take the compa-nies word on it! To find out which ingredients with-in sunscreens will help with UVA or UVB, email into Project Third World or visit: “skincancer.org”. Early diagnosis is essential to the treatment of skin cancer, particularly in the case of melanoma. It’s im-portant for each and every one of us to become famil-iar with our own skin. That means your entire body from head to toe, as skin cancers can occur on skin not normally exposed to sun (including the soles of your feet!). What often causes confusion is that peo-ple are unsure if moles and freckles (which we all tend to have) are harmless or potentially dangerous. What’s most important is to look out for change in these moles and freckles. If you notice new spots, or moles that are changing in colour, thickness or shape, or begin to crust and bleed consult your doctor. Even if you haven’t noticed any of these, next time you are visiting your local doctor consider asking them to take a look at any moles or freckles you may have, particularly ones on your back which are difficult to see and often unnoticed. Although UV damage to our skin can be harmful, it’s important to remember that moderate sun exposure is actually good for the body. It stimulates the pro-duction of vitamin D, which is important for bone health. But don’t use that as an excuse to lie in the sun for hours on end! During summer, most people require less than 30 minutes of sun exposure per day to maintain adequate vitamin D levels. Achieving these levels can be more challenging in winter how-ever, with most people requiring 2-3 hours of sun-light per day. So remember to take care of your skin this summer and slip, slop, slap!

-Lauren Simionato

Too Much Fun In The Sun?

Dec 2013

I decided that after fin-ishing school in the summer of 2011 I wanted to have a year out to travel before going to uni-versity. I then began looking into all the different things I could do whilst travelling and was suggest-ed to look into volunteer work abroad. When I went back to school in September I began talk-ing to staff and picked up various leaflets which were on offer in the sixth form study room. After reading up on various op-tions I chose to work with Projects Abroad and to travel to Fiji. I soon signed up on the website and got myself organised with planning various fund raisers so I would be able to go for two months begin-ning February 2012.

Arrival in Fiji I arrived at Nadi airport on the morning of Friday 3rdFebruary. As a result of arriving on a Friday and

because Monday was a national holiday, my first day of school wasn’t until Tuesday 7th February. This gave me a full weekend to get to know my room mate and my host family. I also got to meet lots of the other Projects Abroad vol-unteers and a few of us organised a scuba diving trip which was great.

On Tuesday I left for my first day of eight full weeks at Nadi Airport School. I walked to school on my first day and was introduced to Mrs Bula the head teacher. I spent my first three full days working with a lovely first grade class. They began each lesson with read-ing and a couple of activities be-fore moving onto work. Whilst they worked I was responsible for helping a couple of tables and would walk around and help them when they were having trouble with the work and encourage them if they were working slower than the others.

On my first Friday, after spending the first part of the day with the first grade I was asked to help out in a second grade class. I spent the rest of the day with them and was then asked to do this every day. During my first lesson with the second grade I was introduced to a few of the girls who drew me pictures and

gave them to me to keep. They al-so asked me lots of questions about England and about my fami-ly; they were all very interested in knowing a lot about me.

My Teaching Placement at Nadi Airport School I spent about 10 days working with both the classes before asking to move permanently into the second grade class. I was finding it diffi-cult to bond with the children properly when I was only spending half a day with each class and felt like my help was needed more with the second grade. I felt much more comfortable when I had moved permanently to the second grade and began to learn the chil-dren’s names quickly and got to know them better.

I spoke to my teacher about the fact that I’d brought my ukulele with me from home and was inter-ested in taking some music les-sons. She agreed and I soon began taking my ukulele into school reg-ularly. I began by teaching them Van Morrison’s “Brown Eyed Girl”. This turned out to be their favourite song and they would al-ways be singing it to me during the day. I taught them lots of other songs, the more popular ones be-ing Jason Mraz’s “I’m Yours” and Jeff Buckley’s “Hallelujah”. After a couple of weeks the word got round the school and I had teach-ers from other grades approaching

Looking to volunteer but can’t find a place that seems inviting? Look no further than Fiji

Dec 2013

me and asking me to spend half an hour or so with their class and teach them the same songs.

As well as the music lessons, I al-so helped out with various other subjects in the classroom. I would always be around to help the chil-dren during lessons and from time to time my teacher would show me her lesson plan and ask me to teach for 10 minutes before the children would then begin work-ing. It was a great opportunity for me and I felt improvement every time I was given the opportunity. I would learn a huge amount from watching my teacher and the way she taught and controlled the class.

Projects Abroad Workshops Projects Abroad organised a few workshops during my time in Fiji which were incredibly useful. One particular workshop gave me the idea to teach an arts and crafts les-son. I showed my teacher my les-son plan and she loved the idea so made time for me to teach the class the next day. The whole class made their own paper snakes from paper plates and red paper I had bought from the shop. We cut a spiral starting from the edge and working inwards, which left a cir-cle in the middle for the head of the snake. We then cut out a tongue from the red paper and drew on the eyes. String was hung across the classroom so we could loop the snakes over the string and then they uncoiled towards the ground to make long snakes. The classroom looked brilliant when it was decorated with all the snakes and the children loved the lesson and the new decorations in the classroom.

During my eight weeks at the school, there were a number of occasions when I was ap-proached by the head teacher and asked to cover classes when their teacher was ab-sent. A couple of times I was only asked to supervise the classes for an afternoon be-cause the teacher was leaving. About five weeks into my project the other second grade teacher was very ill and I was asked to look after her class for two full days. With all the oth-er teachers occupied with their classes, very little work had been prepared for them. This was a huge challenge for me but I found it very rewarding and felt like it gave me a chance to show what I had learnt from my previous weeks working with my teacher.

My Host Family During my two months stay in Fiji I stayed with a lovely family. I al-so had a room mate who was also working at the same school as me. I had a wonderful time with my host family and got on with them all very well. They were an Indian family and so the majority of our food was curry with roti. I had never eaten roti before travelling and loved it. It is similar to a tortil-la wrap. It is made from only flour and water and is then fried and eat-en with curry. The majority of the curries were vegetarian because my host mum was a vegetarian. At home I eat a lot of red meat and so this was a big change. I really en-joyed the food and the fact that I got the chance to try lots of new food. My host mum was a very good cook.

Time spent with other volunteers There were also lots of other vol-unteers in Fiji. Most people were there for two months or more and so there was a very similar group throughout my two months there. They were all very lovely people. We went on trips every weekend to resorts and also to a few islands. We got the chance to visit the Yasawas Islands which were abso-lutely beautiful. We also got the chance to skydive! Six of us went on the same day and jumped from

14000 ft. It was an incredible ex-perience.

Leaving Fiji I left Fiji on April 1st. It was a Sun-day morning and since Friday there had been flooding in Fiji. This meant I missed my last day of school and didn’t get the chance to say goodbye to my class and teacher. The airport was very cha-otic because so many people were trying to get out of Fiji but so many flights were being cancelled or delayed. However, I managed to leave on time to continue my trav-els in Australia for the next month to visit family.

I am now back home in England. I had a great time in Fiji and en-joyed working with the school; I have kept in contact with my teacher, my host family and all of the volunteers that I met during my time in Fiji.

-Lucy Hoskin Projects Abroad Volunteer

Dec 2013

Background Projects Abroad is a UK based company which was established in 1992 by the founding director, Peter Slowe and sends over 9,00May 2009 to Primary Schools and Kindergartens in Nadi. In January 2011, with an over-whelming increase in volunteer numbers in Fhave between 25-55 volunteers arriving each month to volunteer with Projects Abroad Fiji. Fiji is a stunning place to spend sometourist resorts that form many people’s perceptions of the Islands. Our projects are available for anyone interested in volunbreaks. In January 2014, we will launch our Shark Conservation Project, where volunteers are able to take part in Shark taggibers. Volunteers Our Volunteers work on average 6 hours per day, 20 days a month, totaling approximately 96,300 volunteer hours at local placeThese volunteers come from various countries, including Germany, France, Sweden, Denmark, USA, Japan, Norway, Italy, Switzerlbetween these foreign visitors and their host placements and families, but also helps local students develop an understandingFacts and Figures about Projects Abroad Fiji

Number of Care placements (including Kindergartens and Special Need’s Schools): 26 Number of Teaching Placements (mainly Primary Schools): 20 Veterinary Placements: 2 Sports Placement: 1 Shark Conservation: 1 Community Village Projects: 4 (Nadi& Suva)

Care Placements: Our Care placements in Fiji range from Kindergartens, Special Education Centres and Schools and orphanages, whereby the volunther studies or future employment. Although qualifications and experience in Child Care are extremely welcome, this is not nethe placement, with Kindergartens averaging 50 students and Special Needs School with approximately 200 students, and it is lfrom class to class. Teaching Placements: We complete our Teaching Projects in Primary Schools in and around Nadi and Suva as we have found this is where the most assisystem in Fiji and to bring and share their knowledge from their home countries. The volunteer can either work alone or alongextra-curriculum activities and Sports. Community Projects: Both in Nadi and Suva, volunteers have the chance to live in a traditional local village and submerge themselves in the vast ten. Afternoons often consist of the volunteer assisting with cooking, gardening, farming, fishing and basket making, allowinwithin half hour-hour driving distance from the offices in Nadi and Suva. Host Families All Projects Abroad volunteers in Fiji stay with local families for the duration of their stay, to who we pay a host rent to develops with living with a Fijian family is incredibly beneficial to both parties. Most of our volunteers remain in regular back that it was the local family experience that made a huge impact on the volunteer’s experience during their stay in Fiji.Benefits for Fiji As much as possible, Projects Abroad uses:

Local services and businesses used for the support and logistics of the volunteers e.g. transport, restaurant and entertainme

Dec 2013

Projects Abroad is a UK based company which was established in 1992 by the founding director, Peter Slowe and sends over 9,000 volunteers to developing countries across the globe. We first started sending volunteers to Fiji in whelming increase in volunteer numbers in Fiji, we began sending volunteers to Schools, Kindergartens in Suva (Fiji’s Capital), and currently

55 volunteers arriving each month to volunteer with Projects Abroad Fiji. Fiji is a stunning place to spend some time volunteering abroad. Our volunteer Projects in Fiji are based a world away from the luxurious tourist resorts that form many people’s perceptions of the Islands. Our projects are available for anyone interested in volunteering abroad – whether on a gap year, career break, internship or as summer experience during School breaks. In January 2014, we will launch our Shark Conservation Project, where volunteers are able to take part in Shark tagging, marine conservation and educating the local people, all in the name of saving dwindling Shark num-

Our Volunteers work on average 6 hours per day, 20 days a month, totaling approximately 96,300 volunteer hours at local placements in Fiji. These volunteers come from various countries, including Germany, France, Sweden, Denmark, USA, Japan, Norway, Italy, Switzerland, Netherland, Australia, New Zealand and the UK. Their time in Fiji fosters a cultural connection between these foreign visitors and their host placements and families, but also helps local students develop an understanding of other cultures and lifestyles from which our volunteers come from.

Our Care placements in Fiji range from Kindergartens, Special Education Centres and Schools and orphanages, whereby the volunteer can work closely with children of various ages and abilities and gain valuable experience for ei-ther studies or future employment. Although qualifications and experience in Child Care are extremely welcome, this is not necessarily needed and therefore is open to all sorts of volunteers. Student numbers often vary depending on the placement, with Kindergartens averaging 50 students and Special Needs School with approximately 200 students, and it is left up to the volunteer to choose if they would like to work with a specific group of children or move

We complete our Teaching Projects in Primary Schools in and around Nadi and Suva as we have found this is where the most assistance is needed. The placements allow our volunteers to gain a valuable insight into the education system in Fiji and to bring and share their knowledge from their home countries. The volunteer can either work alone or alongside a local Teacher depending on their preference and experience and also have the chance to run/assist

Both in Nadi and Suva, volunteers have the chance to live in a traditional local village and submerge themselves in the vast culture. They do as the villagers do and often teach and help out in the local Primary School or Kindergar-ten. Afternoons often consist of the volunteer assisting with cooking, gardening, farming, fishing and basket making, allowing them to see Fiji at its most traditional level. All the community villages used by Projects Abroad Fiji are

All Projects Abroad volunteers in Fiji stay with local families for the duration of their stay, to who we pay a host rent to house and provide 3 meals per day to the volunteers. We believe the cultural exchange and understanding that develops with living with a Fijian family is incredibly beneficial to both parties. Most of our volunteers remain in regular contact with their host family once they have returned to their home countries and we regularly receive feed-back that it was the local family experience that made a huge impact on the volunteer’s experience during their stay in Fiji.

Local services and businesses used for the support and logistics of the volunteers e.g. transport, restaurant and entertainment.

Dec 2013

I woke up in a daze, walked straight to the toilet with my phone and completed my usual social media check. I think to my-self, “It’s quite hot in here…unusual”. I open the ‘weather’ app on my iPhone to read: “Melbourne VIC – Australia Wednesday 27th November 12:00 pm. 28 degrees with clear skies”. My first reaction is to look at my arms and see if my bicep curls and chest presses has increased my size since yesterday. “Damn! Little to no change”. I walk to the bath-room, take of my top and start flexing. Once again, same as yes-terday. I stay for a few more minutes in hope that if I get the angle right I’ll see my shoulders and biceps larger than what they are. I turn on the heat-lights and all other lights and move back from the mirror. Bang! I’m satisfied. I’m going to the beach. At the beach I see shredded males, bikini babes & far too many males that look like overgrown gorillas. I sit there wondering, “How the hell do they do it?” We all know diet is the most important aspect of ob-taining a fit body and that place they call ‘the gym’ can really help (and plenty of sleep can go a long way in achieving a ‘healthy mind’ too) which in turn means a ‘healthy body.’ These people are different. They workout in unique ways and they eat tailored diets to their lifestyles.

They are doing what the average person isn’t in order to obtain the body the average person won’t. One of these may be High Intensi-ty Interval Training (HIIT). Before I explain exactly what it is, I can tell you right now what its not. It’s not going for a 3-hour walk. It’s not taking two hours to do ten sets of bicep curls. It’s not peddling a bike for one hour and I can assure you it is not sitting on the couch watching TV. So what is it and how can it help? HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals. HIIT is considered to be much more effective than normal cardio because the higher intensity enables you to increase both your aerobic and anaerobic endurance and so it may be more effective for fat burning than ever before. You may be ask-ing, “What is aerobic and an-aerobic?” Aero-bic exercise is simply exercise that uses oxygen. This energy sys-tem is utilized during prolonged exercises (such as exercises which last over

three minutes). Examples include: walking, swimming & bike riding. Anaerobic however, is the oppo-site; meaning without oxygen. The anaerobic energy system is what provides energy in all-out efforts of up to one minute. Examples in-

clude: hill sprints, boxing rounds, butt kicks and high knees. Many athletes look to improve both aerobic and anaerobic sys-tems, including: basketball play-ers, soccer players and AFL foot-ballers. Why? Over the period of the game they are sprinting, jump-ing, dodging and at times jogging. The two systems are getting used during these sports; therefore a strong aerobic AND anaerobic sys-tem is needed. These athletes, much like the HIIT program, in-corporates hard and fast move-ments, followed by slow relaxation

‘HIIT’ Up The Summer Workout!

Dec 2013

periods where movement is still occurring. Okay, enough of the boring stuff. How can it help you? HIIT can help with two goals: it can help accelerate your body’s ability to burn fat, and improve aerobic and anaerobic endurance. HIIT has shown to produce very fast results in a short period of time! Nobody can promise any specific results, but it is possible that after an eight-week cycle of HIIT, com-bined with healthy living, you (and

those around you) will be able to notice a significant change to your body. Another question you may be won-dering is, “Why is it better than low intensity activities? What is wrong for going for a stroll with my dog?” Nothing is wrong with them, and they have great health benefits too. It’s just that it might not give you the results you are looking for, or help achieve your goals as quickly. When you do a cardio session at the same pace the whole time, your body goes into what is called a “steady state”. This means that your body has ad-justed itself to the conditions you are working in, and starts to con-serve energy. HIIT is designed to avoid this from happening. High intensity interval training has not only been shown to be ex-tremely effective for athletic de-velopment compared to other types of exercise, but it is also a way to

escape the boredom of long, tedi-ous cardio sessions. Many of us do not have the time for such non-sense, while those that do, often find themselves weary of the mindless task. HIIT provides a greater challenge requiring greater resolve and concentration to com-plete. So if you just do a 2-hour walk around the block five times a week, it might be worth adding something different. Make your workouts harder and faster, and make sure it stimulates both your mind and body. It is hard to make promises in the world of health, but I can assure you that commit-ment and dedication to a proven plan, along with the will to suc-ceed is the only recipe known to man that will not fail you! Get to it! The beach is calling!

-Jay Himat

Dec 2013

How long would it take you to run from London to Rome? 6 months? 1 Year? Never? James Saward-Anderson and his friend Max Hannah from the UK covered the 2000km dis-tance on foot, without a support team, within 2 months and all in the name of Water Aid. We decided to ask James about his epic challenge and what young people today need to do to achieve just as much.

Dec 2013

The 23 year old had a very active upbringing, being involved in Martial Arts up until the age of 18. In his later teens he went off the healthy route for a while before return back on course. “I was going down a road that many teenagers go down that involves a lifestyle of drinks and clubs, but I got sick of that and I wanted to get back to how I was when I was training really hard in martial arts. My mentality from my martial arts came back and I wanted to rebel against this cul-ture that we have sold today of having to rock up to a party, and drink and never care about any-thing that’s actually important.” He became involved in ultra-running in order to do something physically active that also helped other people too. Whilst get in-volved in ultra-running, he started his engineering degree at the uni-versity of Portsmouth where he became aware of a global need for clean water and sanitation. “It’s 2013 and there’s people with ‘iPhones’ and ‘iPads’, but no toi-lets. I felt there was a very big dis-crepancy in the human chain, and I thought I could raise awareness and help this problem. Fundamen-tally I raised money for ‘Water-Aid’ which is a non-profit NGO that is in Sub-Sahara Africa, South-East and South Asia that is trying

to remove water poverty. One of the biggest killers of children un-der 5 in these countries is diar-rhoea which is contracted through unclean water. Going to the bath-room and how we do so is critical to our health, and how we remove waste and deal with it affects our health too. It’s also a personal is-sue, especially for women. In Sub-Sahara Africa women and men share toilets which isn’t adequate for their safety or security either. I also raise money for cystic fibrosis children in Portsmouth and for my sister’s drama teacher’s daughter who had very severe complication at birth.” For James, running long-distances was a brand new experience but he drew from aspects of his upbring-ing to help him prepare. “I hadn’t done much running at all before deciding to do London-to-Rome. I was a novice runner and it took 6 month of training before I could really start clocking the miles. When you train, you start improv-ing every day. For the first week you start with 3 miles, then the next week you do 4 miles, then 5 miles, until you reach your aim. The training for London-to-Rome was very basic but very difficult. Again, coming from a martial arts background, I learnt that you have to suffer if you want to get fit and get strong. You can run around playing games but if you really

want to get fitter and fitter you have to suffer and break a barri-er each time. Eventually we were doing 70 mile marches where we would carry weight on our back through the night. It was extremely difficult and hard. As I got more involved I became more dynamic and trained in many more different ways. In terms of training, James is an advocate of consistent, short, sharp goals that develops the whole body. “I have done very dif-ferent challenges involving run-ning, slow runs, faster runs, row-ing and many others so I change my workout routines and training methods depending on the chal-lenge I’m going for. In general, I keep my training sessions to an hour because doing more can be detrimental. It’s better to train for a shorter time periods at a time and do it at a very high intensity. Even for long distance training, spend most of the week smashing out short distance training routines and then dedicate two days to the long distance and build up. Even for work and study, it’s difficult to maintain focus for more than an hour. I like to go hard for an hour, take a break and relax properly and then come back to it. I train 6 days a week with 1 day off. For special events, I’ll make my own training camp starting 12 weeks before an event where I start training really

Dec 2013

hard and I really refine my diet. Coming from a mixed martial arts background, I learnt to develop my whole body and take that to the training side of things. I’m not the fastest runner, fastest rower or best at anything, but I like to be a jack-of-all trades so I can be in any dis-ciple rather than a one-trick-pony. For health and fitness too, running too long, especially on concrete, can be bad for your body if you’re not sensible. Doing 10 miles every day on concrete with heavy impact can do damage to your knees. The best way to get around that is to change your workout daily by do-ing a run one day, and then circuit training the next, and so on. There

are so many things you can do. Mix it up. Get your sessions more intense and more focused. Train for an hour, stretch, stop, eat, treat your body properly, and then come back to it.” Eating was also important for James but he always stayed away from fads. “I am very weary of diets. 6 years ago we had the ‘Atkin’s Diet’, now the ‘Paleo Diet’. People need to understand that these people ‘inventing’ diets aren’t doing it out of love of hu-manity, they’re doing it to make money. Take elements from every diet and make sense of it into a

healthy and enjoyable lifestyle. Food isn’t something people should be scared of either. You should cook nice fun and tasty foods with fresh ingredients and keeping it wholemeal. You should also avoid alcohol, smoking and the things you know you aren’t good for you. The less processed the better too. Whilst I believe that humans are naturally made to eat meat, I will only eat meat in mod-eration and only from sources that look after the animals respectively. I’m also going off red-meat such as beef and pork mainly for envi-ronmental reasons because of the amount of water it takes to cook and the loss of water gone into

raising cattle and the deforestation of raising cattle along with other issues, but health-wise I wanted to wash out a lot of the ‘rubbish’ that comes in meat today due to pro-cessing. Even for these ‘super health foods’ popping up now, you have to remember that people sell-ing and making them are out to make a profit so don’t take every-thing that is said as truth.” For James, starting the trip meant that he wasn’t returning home un-til he reached Italy, or worse. “My London-to-Rome trip started in Canterbury. I said from day one that we were going to get this job

done. There was no two-ways about it. We did 2 runs beforehand that were really tough to help us analyse how much we really want-ed to do London-to-Rome. That’s the same with any challenge-you’ll hit a wall and then you decide: do you go through the wall or do you give up? For me, if I couldn’t fin-ish, it would have ruined my men-tality and put doubt in my abilities for the rest of my life and would have been a huge disappointment for everyone. People were very sceptical of us. We were 20 years old at the time and we even sacri-ficed a year of our university course. For me, to come back not succeeding would have hurt inside.

It sounds very dramatic but I was willing to die doing this run than give up.” Throughout the run the pair faced many obstacles and struggles but never gave in. “It was hard to plan the run in terms of where to stay and rest. There are so many varia-bles that can affect a plan. 10 days in we were completely off from our plan. The first 10 days we stayed in budget hotels and ate out. A lot of obstacles came up such as running out of money and being completely independent. We just had to simplify things and camp out and go to just eating rice with

Dec 2013

meat. We had no support team at all and we had to push a buggy with all of our things the whole way. When you run without a sup-port team it makes it that much harder. We kept the meat in our buggy and if it smelt ok, we ate it. If it smelt terrible, we cooked it and see if it smelt ok, and then eat it. If it still smelt bad, we probably still ate it. I got sick quite badly on the way but people have been through a lot worse in life so; it was tough running and being sick, but I just thought about how dura-ble humans can be and worked with that. I didn’t sustain many injuries apart from a few knee problems throughout the run but I did lose a lot of weight. At the start I was 70kg. After a month I didn’t lose much weight at all but I ended up finishing the run weigh-ing 60kg. If I kept losing weight it may have been an issue for my health. The terrain changed quite a bit over the run. France was generally flat, but when we got to the Swiss border, things started to get out of control and mountainous. We used road maps the whole journey so the whole ‘picturesque European landscape’ image was a myth as we were hugging onto the roadside the whole time. The roads were rough and the Alps were obviously very hilly and very cold, even though we were in the summer. Italy was also very hilly and when you have to push the buggy every-where, it made it that much harder. Having another person was one of the critical dynamics of getting through all of it. Even though it was just the two of us, it made all the difference. The weather was very kind to us on the whole but there were a few times when we were running and living through thunderstorms. The Alpines were very temperamental too. Then Ita-ly was also very hot meaning we had to carry an extra 12kg of water every day, adding to the weight. Every day I was thinking “I’m not sure if I can go much longer”. I didn’t think about Rome at all. All I did was take it one step at a time and think about reaching the end of the day and setting up the tent

to relax. If I had to think about the fact that I had another 800 miles or so, that would have finished me off. You should apply that to train-ing too. If you have a grand plan to weigh 7 stones by Christmas and you’re 15 stones, then you’re go-ing to be deflated by the task, but if you say to yourself, this week I am going to cut out white rice, you do that, pat yourself on the back for it, and then add in another component like walking every day, and so on, you will be better off for it. It’s not the grand plan that you need to focus on it’s the dai-ly steps.” Whilst it was a heroic effort, reaching Rome was not the heroic aspect. “The moment of getting to Rome didn’t feel how I thought it would. I felt a little bit let down that I didn’t get the feeling I thought I would. It wasn’t like I was on the floor crying and people cheering or anything like that. In reality, the thing that was im-portant was the journey of getting to Rome.” What now for the young man who has already achieved so much by the age of 23? “The next thing in the pipeline is looking to break a record by cycling from the north to the south of Africa and helping out on the way and helping them de-velop through autonomy.” James learnt a lot about life throughout his challenges and found that life is very much a long

distance run in itself. “There’s also this issue with the ‘American Dream’ where people believe you can have everything you want and you can have it now and you de-serve anything and everything you want. We’ve become scared of the actual suffering, discipline and ac-tion that comes with it and people have complete lost reality of what all of that those words mean too, and this shows in society. Like with Kony 2012, which was a ‘get-rich-quick’ and get famous method by using the name of charity, fell over as quickly as it jumped up. We live in a very short-term so-ciety that values short-term aims and expects immediate gains, and it doesn’t work. Even if we look at politics where we have 4 year terms, new Presidents and Prime-Ministers try to change eve-rything and make everything better in such a small amount of time and unfortunately fail. You have to look at role models like Beyoncé, who put years and year of training and 15 hours a day dedicated to seriously working hard for her love of music, not for herself and not messing about; all this for the 2 hour shows and 4 minute rec-ords.” James is a great role model for the youth of today and tomorrow but feels there are many other role models out there who need to be heard too for the betterment of the next generation. “There’s a part of society that shows and sells the

Dec 2013

stereotype to the youth that the youth should party, try and make as much money as they can and spend it in as many ways as they can and that they should try and get as many men or women as you can. The word isn’t being spread enough about the youth in the world that are doing great things. It’s just that we seem to focus on the 1% of people who are corrupt-ed or super rich or super powerful and that’s why humanity has gone down the road that is has. People are being led by political and cul-tural dinosaurs at the moment but I hope the next generation is intelli-gent enough to open their mind and not take the word of just one person in life. People think that when you have a big house, you are going to be so happy forever and ever and if you get this nice car you’re going to be so happy; but in reality, people who are rich and have all these things have to keep working hard-er and harder because they’re not satisfied. There’s a difference be-tween perusing an objective that develops you as a person and is a positive objective that makes eve-ryone happy, and an objective that is directed by negativity or unful-filling gains.

Young people have to find where they fit. I like to use the analogy of squares and triangles. If you’re a square, you don’t have to try and fit into a place for triangles. You can look elsewhere and fit in to where it suits the person you are. Find something you are passionate about and you will fit in. If you try to do something that you’re not passionate about and something that doesn’t fit the person you are, then you’re going to be substand-ard. Make sure what your passion-ate about also helps far more peo-ple than it hurts. At the end of the day, make sure whatever road you take is positive to you and others-that’s important. Don’t just sit there on the internet. Get out in the world and try something new. Meet new people and new cultures and do new things. There are plenty of great and interesting people out in the world.” James loves the human body’s ca-pabilities and feels that it doesn’t have to end with age. “The human body is a wonderful thing. I don’t like this agnostic idea that the body decays. Of course it will de-cay, but the mind and body have a circular relationship. If you have a healthy body and have a healthy mind and if you keep working at both of them, you will be able to

do anything and help others even in your old age.”

-James Saward-Anderson & Chirag Lodhia

James’s Daily Kale Juice Recipe:

Ingredients: 5 Kale Leaves

Pinch of Ginger Handful of Spinach

1 mini Cucumber

Method: Simply blend all the ingredients together with some

water or apple juice until you get a nice smooth juice.

This juice is great to take with breakfast as it has vitamins A, B,C and E, calcium, iron, and 16 grams

of protein.

Dec 2013

William Congreve notably claimed “Nor Hell a Fury, like a woman scorn’d”. In the case of Mother Nature, it is often hard to determine what has scorned her, but her fury is always very clear and very devastating. On Novem-ber 8 2013, Typhoon Haiyan raged over the Republic Of The Philip-pines with wind speeds of over 300kph, raising the island to ground-level. Haiyan’s wrath was one of the strongest storms ever recorded and produced devastating effects including a death toll over 4,000 and over 1,000 people miss-ing. Not only that, but over four-million people have been displaced and over thirteen million have been affected. Where Haiyan went, nothing was left standing. Houses, hospi-tals, shops, transport ways, utilities and any-thing else you can think off, and anything else you can’t think off was swept away. It has been nearly a month since the Ty-phoon hit, but the after-math is far from over; in fact the aftermath has only just begun. Immediately after Haiyan came to an end, the world answered back through organiza-tions such as The United Nations, Save The Children, UNICEF, The Salvation Army and several gov-ernment aid groups from around the world, as well as local aid within the Philippines. Unfortu-nately, all this aid worth over $600million is only touching the surface of the problem. The situa-tion is unprecedented with provin-cial governments frozen, the air-ports only just becoming opened again to receive aid adding onto an issue of poor sanitation, lack of

medical aid, and stagnant water increasing whilst clean water is decreasing; it has fuelled this mul-tidimensional disaster. "I'm thirsty and hungry. I'm worried — no food, no house, no water, no mon-ey," said Estember, a 50-year-old ambulance driver from the area. Providing safe and clean drinking water will be one of the first neces-sities which the country needs in order to prevent the death toll from escalating. The survivors need to stay health and hydrated and to avoid various

wa-terborne diseases such as cholera and typhoid. Aljazeera reports that methods of washing regularly, using latrines and boiling water are being used to avoid disease. Receiving aid isn’t straight-forward either given that the coun-try is a series of islands with no neighbours to assist via land. Even on Philippine soil, roads and infra-structure have been destroyed. People from are being forced to walk several kilometres a day just

to receive survival kits and ham-pers. Whilst things have been grim for the Philippines, hope is starting to emerge in a country stricken with despair. It is a slow process, but already colleges are being opened, health stations are being opened, schools are being sourced to pro-vide tonnes of food and necessi-ties, and groups and individuals outside the disaster area have man-aged incredible fundraising efforts. The World Health Organization and UNICEF are working hard to

minimize the health risk to the people of the Philippines by

providing cold-chains in-cluding vaccinations, sy-ringes and other medical supplies. They are also working tirelessly to im-munize around 33,000 children against measles and polio. Having said this, the country still needs much needed help

and support from the world to recover from this

heavy blow.

The effects of Haiyan have been catastrophic, but that hasn’t left the people in defeat. Instead, the Pili-pino people are inspiringly opti-mistic and hopeful. There have been a vast number of survival sto-ries and shows how a little light is all that is needed in such dark times. They are a true symbol of how resilient humans can be and how much can be achieved if we never give up, and never lose hope.

-Chirag Lodhia

The Philippines may have been hit by the winds of despair, but it has shown how the people can be a flame of hope.

Dec 2013

Summer is here for the Southern Hemisphere so we thought we’d give you a few tips on how to spend less time in the kitchen and more time out in the sun with these simple and easy recipes which you can take on-the-go!

Dec 2013

Berry And Banana Splash! This recipe makes a great post-workout snack too! Ingredients: 1 – 2 scoops of vanilla

flavoured Sculpt protein (optional for post-workout)

1.25 cup of lactose free

milk (Zymil, unsweet-ened almond milk, rice milk or soy milk) or coconut water.

15g honey 1 banana ½ cup of frozen berries

of your choice (or if you use fresh berries, add half cup of ice)

2 tablespoons (heaped) of yogurt (optional) Sprinkle of cinnamon Vanilla essence, vanilla bean Directions: Simply add all ingredients into a blender and blend until smooth. Poor into a glass and enjoy!

-Neena Narsey

Ingredients: For Frittata 1 zucchini finely chopped/ grated Red capsicums (1/4 cup coarsely sliced) 2 tablespoons of Ricotta 2 eggs 1 egg white Salt and pepper to taste Herbs of your choice For salad ½ apple (your

choice) Lettuce (about a

handful) coarsely torn

Red and Green cap-sicums (1/2 cup coarsely sliced)

1 Lebanese cucum-ber (sliced)

Dressing Balsamic Vinegar (1

tbsp.) Olive Oil (1 tbsp.)

Directions: 1. Pre-heat oven at 200 deg. 2. Squeeze grated zucchini to get rid of access water. 3. Mix all ingredients in a large bowl. Spray muffin tray or even line with Pattie pans. 4. Pour into muffin trays ( 2/3 full as it will rise). 5. Place in the oven and bake at 180 deg for 10-15 min. 6. Check with Skewer to see if cooked through, if

not, place under the grill for 2-4 mins Mix all salad ingredients together. Put to the side and mix up dressing and poor over. Serve with Frittatas and enjoy!

-Neena Narsey

Zucchini And Ricotta & Side Salad

Dec 2013

Project Third World In Pictures

Project Third World’s Trivia Night was a great success in Melbourne, hosted by Colombo's Pizza,

and Bendigo, hosted by BSA Bendigo. It was great to see so many people coming to learn a little

and give to the cause. Visit us at www.projectthirdworld.org for more info.

Our Fundraising Events Would Not Be Possible Without The Help Of:

Dec 2013

Project Third World In Pictures

Project Third World’s Fitness Fundraiser has been going great with many people giving it a go,

looking after their health and having fun too! It has been great to see many regulars supporting

the cause and making the weekly effort. Visit us at www.projectthirdworld.org for more info.

Dec 2013

@Projectthirdworld

contact@projectthirdworld.org

Facebook.com/projectthirdworld

Project Third World Team:

Manager: Chirag Lodhia

Melbourne Team:

Events Coordinators: Nikhita Himat, Navera Ahmed,

Chandani Lodhia, Karan Kapadia Social Media Manager:

Jay Himat

PTW Magazine: Chief Editor: Chirag Lodhia

Medical Editor: Lauren Simionato

Sports & Fitness Editor: Jay Himat

Wellbeing Editor: Anjali Sengupta

Diet and Nutrition Editor: Sonia Kaurah

Food and Cooking Editor: Neena Narsey

Global Issues And Development Editor: Navera Ahmed

Special Thanks To: Prashneel Goundar

Sophie Birtwistle Lucy Hoskin

Raha Moharrak James Saward-Anderson

www.projectthirdworld.org