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ZERO BALANCING The amazing new therapy

OCTOBER – NOVEMBER 2016


a healthy start contents

Contents October – Novemeber 2016

Food + nutrition 58 Eat right for your body Lee Holmes explains the Ayurvedic approach to holistic health.

64 Spotlight on coeliac disease More than three-quarters of sufferers are undiagnosed.

66 Issue Do you really need protein supplements?

68 In the news

Health

We check out … bone broth.

12 Meet Caroline Myss

70 Nourish me

Renowned author and teacher on how to ind real health and soul purpose.

Our favourite new, natural, healthy foods and nutritious treats.

18 Adrenals 101

72 Nutrition notes

Technology overload can have severe consequences for these two little glands.

News, expert tips, recipes, and the latest information.

20 Walk this way Discover the top 10 ways you can turn an ordinary morning walk into a workout.

22 Face it! In Chinese medicine, your face is a microcosm of the body. What does yours say?

24 On the horizon Professor Lyn Grifiths talks about her ground-breaking work on gene mapping.

26 The gut-brain connection Could the bacteria in our belly inluence neurological health?

30 In the news How and why the tables have turned on dairy consumption.

32 Health check News, expert tips, health products, and the latest information.

Like us on Facebook, for your chance to win heaps of fab natural health and beauty prizes! www.facebook.com/NatureAndHealth

natureandhealth.com.au | 3 | October-November 2016

❃ Special Spring detox 38 Come clean A detox program will pave the way to better health, fortune, and happiness. 42 Zero balancing A two-for-one technique that claims to revitalise both body and spirit. 44 Tea for you Bored with chamomile? Here are ive detoxifying herbal teas to try. 46 Aromatherapy rituals Creative practices to help you to embrace your feminine energy. 48 Spring to it! Yoga poses to rejuvenate the body, stimulate digestion, and eliminate toxins. 50 Friends cleanse Is it time your friendships had a spring clean? 52 Chemical-free care Swap personal care products and make-up for natural brands. 56 Home, clean home Many common household items expose you to a cocktail of chemicals.


a healthy start contents

Mind + spirit

Organic living

74 Meet Dr John

96 Industry insights

How did this dyslexic high-school dropout achieve such global success?

What you must buy organic – and why.

80 On the move Moving house is by far one of life’s most stressful experiences.

82 The heart-brain connection

92 From paddock to plate Do you know where your food comes from?

94 Healing green Create a garden designed to relax, revitalise, and solve health problems.

Did you know you have two brains?

97 Eco style

84 Connections

Five wellness experts share their fave sustainable threads.

News, expert tips, inspiration, and the latest information.

Natural beauty 86 Skin health Be your own beauty guru and make your own for a fraction of the price.

❃ On the cover 38 24 94 74 42 18

Reboot, recharge! Gene mapping Grow your own drugs Dr John DeMartini Zero balancing Adrenals 101

Cover image Thinkstock

Subscribe today! Turn to page 83 to get your hands on this month’s great offer!

88 In the news We check out … marula oil.

89 Pamper me Our favourite new and natural beauty and lifestyle treats.

90 Natural beauty News, expert tips, product picks, and the latest information.

Regulars 08 Editor’s letter 10 Letters 98 This is the month to … 83 Subscribe today!


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RDS 2016 AWA

ATMS and Nature & Health 2016 Industry Awards

CONGRATULATIONS! We were delighted with the response to our second annual Industry Awards for 2016. Meet our shortlist of 12 inalists for Practitioner of the Year, Clinic of the Year, and Student of the Year! hese wonderful nominees have all demonstrated excellence in their ield, and have made signiicant contributions to the Australian wellness community, profession, and industry. he winners will be announced November 19, and they will be proiled in our December issue. You can also read their inspirational stories at www.natureandhealth.com.au

Practitioner Of The Year

Michele Chevalley Hedge, A Healthy View, Balmoral Beach, NSW

Louise Hallinan, Smart Brain Health Centre, Gordon NSW

Mandy Rigg, Calm Chi Wellbeing, Ringwood Victoria

Sally-Anne Hall, Simpatico Massage Therapies, Gunnedah, NSW


Student Of The Year

Shonelle Siegmann, Ivy College

Pamela Nelson, NatureCare College

Ilca Andrikis, Australian Institute of Applied Science (AIAS)

Paige Christodoulou, Endeavour College of Natural Health

Darling Street Health, Balmain, NSW

Melbourne Natural Wellness, Victoria

Evolution Medical Care, Penrith, NSW

Clinic Of The Year

Saltuary, Five Dock, NSW


a healthy start from the editor

Editor Pamela Allardice editor@natureandhealth.com.au National Sales Manager Lynda Prince Tel: (02) 9213 8244 lyndaprince@yaffa.com.au Contributing Editors Nichola Suzanne Bedos BA MA (Counselling), Jane Carstens RN, Dr Mary Casey, Flo Fenton, Dominique Finney ND, Hedley Galt, Laura Greaves, Jennifer Harbottle, Nicola Howell ND, Aimee Christine Hughes ND, Helene Larson, Kylie Daniel ND, Tamra Mercieca, Louise O’Connor ND, Rosemary Ann Ogilvie, Dr Fay Paxton, Melanie Rivers Dip Nut., Tamara Skok ND, Nina Stephenson ND, Jayne Tancred ND, Lynda Wharton BA ND D.Ac, Beth Wicks, Charmaine Yabsley Advertising Production Kristal Young Tel: (02) 9213 8301 Fax: (02) 9281 2750 kristalyoung@yaffa.com.au All mail: GPO Box 606, Sydney NSW 2001, Australia.

SUBSCRIPTIONS WWW.GREATMAGAZINES.COM.AU FREECALL: 1800 807 760 EMAIL: subscriptions@yaffa.com.au SUBSCRIPTION RATES 1 year/7 issues $55 2 years/14 issues $99 1 year (overseas) New Zealand $A65 Asia $A75 Rest of world $A90 Marketing Manager Chris Hamilton Marketing Executive Jasmine Gale Customer Service Manager Martin Phillpott Publisher Helen Davies Production Director Matthew Gunn Art Director Ana Maria Heraud Studio Manager Lauren Esdaile Designer Stéphanie Blandin De Chalain Nature & Health is published by Yaffa Media Pty Ltd ABN 54 002 699 354. 17-21 Bellevue Street Surry Hills, NSW 2010 Australia. Tel: (02) 9281 2333 Fax: (02) 9281 2750

Copyright ©2016 by Yaffa Media. All rights reserved. Distributed to newsstands by Gordon & Gotch. ISSN 0815-7006 The opinions expressed by authors do not necessarily relect the policy of Yaffa Media. All material in this magazine is provided for information only and may not be construed as medical advice or instruction. No action should be taken based on the contents of this magazine; instead, appropriate health professionals should be consulted. Writer’s guidelines available on request. Unsolicited manuscripts will only be returned if accompanied by a stamped and self-addressed envelope.

A helping hand I

WISH I were the sort of person who could stick to a strict health routine and be up at the crack of dawn doing sun salutations and making my own muesli. However, you are more likely to ind me snoozing under the doona, regretting my decision to stay up too late binge-watching Rake and eating chocolates (even if they were Fairtrade and organic). If you, too, are full of good intentions but not so good at putting them into practice, I think you’ll enjoy this issue’s Spring Detox Special – we’ve got sensible, easy and do-able detox tips from some of Australia’s top holistic health experts on page 38, the best cleansing herbal teas (page 44), Goddess aromatherapy rituals (page 46), yoga poses for ultimate vitality (page 48), and a definitive shopping list of what foods you really must buy organic (page 96). Nor should the concept of detoxing your life stop at the pantry door: you’ll also find helpful insights on how to gently detach yourself from friendships that are past their use-by date (page 50), as well as how to create a home that is not only eco-friendly but supports your spiritual and mental health on page 56 – smudging, feng shui, and brass bells, anyone? We’ve got the inside skinny on the topics on everyone’s lips at the moment, like bone broth (page 68), giving up dairy (page 30) and marula oil (page 88) – are these trends really all they’re cracked up to be? Plus you’ll find heaps of other great information on sticking to decisions and supplements to kickstart your get-healthy plans – perfect for those of us who are a bit wobbly in the resolve department! Treat yourself to a mini overhaul and start spring with a renewed sense of vitality and optimism. What is your favourite way to celebrate spring? Share with me at editor@natureandhealth.com.au, and you could win a year’s subscription. Pamela Allardice – Editor P.S. Get in touch! Like and follow us on Facebook, Instagram, and Twitter, and be in the running for our fabulous giveaways; or email us at editor@natureandhealth.com.au P.P.S. Sign up for our FREE weekly e-news, delivered right to your inbox. Simply visit our homepage www.natureandhealth.com.au to subscribe and start getting healthier. natureandhealth.com.au | 8 | October-November 2016


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letters what you have to say

Letters What you have to say about body image in the media, the facts on fats, and no-brainer healthy, quick recipes.

❃ What’s worked for you? Our readers share their top tips and ideas

Mad about marula I love Acure’s Marula Oil – it’s a fantastic moisturiser, after-sun treatment and hair strengthener! (Ed: Agree! Turn to page 88 to learn more about this brilliant oil.) HealthZone, via Facebook

Apply your apple An apple a day keeps the doctor away, and wrinkles, too! Boil a peeled apple in water, then mash it, remove seeds and add honey and natural yoghurt to form a paste. Apply to face and leave for 15 minutes, before rinsing off. Being full of antioxidants and probiotics, it’s not surprising this makes skin glow! Thankyourbody, via Facebook

Top letter: Out of the darkness After losing my husband of 30 years to the devastating disease that is BOOP (Bronchiolitis obliterans organising pneumonia), where you basically have to watch someone choke to death, I was bitter and sad. A friend subscribed me to your magazine, and it has helped me become interested in the world again, opening the door to new interests like yoga. Thank you. Dana Bell, via e-mail Dana wins a prize pack from Morlife (www.morlife.com), an award-winning, innovation-driven functional food manufacturer that redefines nutritional standards and provides people with simple, potent foods that ensure wellness! This amazing pack is worth $201.75, and contains Morlife Alkalising Greens ph7.3, Quinoa Risotto, Goji Antiox Wholegrain Toasted Muesli, Coco Hydrate bar, Dried Blueberries, Chia Pudding, Dark Chocolate Coated Almonds and much more!

Body image bother I am a student at Massey University in New Zealand, and I am currently learning about how society upholds body weight and image, and the shift to the Health At Every Size (HAES) approach, which promotes self-acceptance and a holistic approach to a healthy weight for each person, over time. I wanted to say that I am impressed with the way you represent bodies in your magazine: there is no focus on thin, ‘perfect’ people, and you also encourage sound mental health, not just physical appearance. Caitlin Potter, via e-mail

Easy-peasy Absolutely stoked in my copy of your new “Nutritious” magazine – what a find! When I saw the healthy kids’ recipes, I thought, “Nah, mine won’t eat that” - but they just love the muffins and the oat slice! And my husband – a long-time meatand-potatoes plain food kinda guy – actually asked

for second helpings of the Chorizo, rice and bean bowl – amazing! More, please! Ann Lynne, Merimbula, NSW

Sweet! I had read about manuka honey for skin problems, so when you reviewed the Medihoney product (August 16) I thought I would try it. I used to think that nice skin could only be achieved with expensive salon treatments – but thanks to this product, my skin is soft and smooth for a fraction of the cost. Rikki Hay, via e-mail

Fat facts Great article on fats and oils! I regard the still-widely touted ‘truth’ that fats are fattening to be one of the greatest pieces of misinformation ever disseminated by the low-fat/no-fat food manufacturing lobby. We need sensible amounts of healthy fats in our diet to keep our brains and bodies healthy, and to avoid arthritis and heart disease. Persia Bone, Gold Coast, Queensland Got something to say? Chat to us on Facebook at www.facebook.com/NatureAndHealth Tweet us at www.twitter.com/nature_health Follow us on Instagram at www.instagram.com/nature_and_health Send an email to editor@natureandhealth.com.au

natureandhealth.com.au | 10 | October-November 2016


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health interview

he medical intuitive Amy Taylor-Kabbaz speaks to Caroline Myss about real health, soul purpose, and how to balance business with spirituality.

C

AROLINE Myss has always been fascinated with the mystical, the unseen, and how our energy creates our lives. It’s been 20 years since she wrote the remarkable “Anatomy of the Spirit”, when she irst described herself as a medical intuitive. A student of theology, she has since written ive New York Times best-selling books and conducted workshops and events around the world sharing her unique insights into how our energy anatomy works, and how we can heal. And after all this time, she is even more unapologetic about what she sees happening in the world. Are we starting to embrace the idea of energy as health, or are you frustrated with our progress? No, I’m not frustrated. I think the science of medical intuition is in its very early stages of becoming a science, and it will inevitably become a science to be studied along with the physical anatomy system. That’s inevitable. But it takes time for science to evolve that partnership. It takes time for people to adjust to becoming aware that they are as much a physical entity as they are an energetic creature. We are not used to thinking of

ourselves like that. My experience is that people tend to further study and understand their energetic system when they’re ill, but they don’t live with the principles of their energy anatomy before then - before they are sick. They don’t tend to apply positive thinking or consider what the impact of their attitude is when it comes to relationships or business or everyday things with their children, and how it afects their health and life. They don’t think about what their energetic health requires. We are more focused on organic vegetables than organic thought. We tend to retreat into what we can touch and see and feel in the physical world, because that’s what is real to us. Even though we spend most of our time and energy addicted to technology - the internet is a world of the exchange of energy and ideas - the fact is, the physical world is also created by energy, ideas, thoughts, and emotions, and the quality of our lives is determined by our energetic nature - by love, by anger, by thoughts, and by what we believe. If I said, bring me a box of your thoughts, you couldn’t; because it’s all energy. Who you’re with in your life and what you have around yourself are all the result of your ideas - and none of that can it in a box.

natureandhealth.com.au | 12 | October-November 2016


hat deep intuitive soul and inner voice is often the source of our greatest sufering, because when you don’t listen to it, you sure know it.

natureandhealth.com.au | 13 | October-November 2016


health interview

What is that consequence? Well, we have to be aware that these thoughts and energies are not private. I mean, people sense and become sensitive to each other. We sense the energy in each other’s ield. We can no longer say that these energetic patterns and feelings we are generating are private – we have expanded to becoming very intuitive beings, and we can no longer keep these kinds of energetic vibrational feelings private. We’re very intuitive. You’ve said, “When you become empowered, you will be tested” - why is it that, when we start this spiritual and seeking work, we’re tested so much? Because it’s the greatest measure against arrogance. Just when you become something, then you ind this out again and again, that there is no such thing as becoming as great as you think you are. It keeps you humble. Also, you must remember that we are all born with an intuitive soul. It is often that deep intuitive soul that is the source of our greatest sufering, because when you don’t listen to that inner voice, you sure know it. It’s that voice that says, “You shouldn’t have said or done that, you know that’s not right.” Sometimes it’s the voice you really don’t want to hear. It’s the part that keeps us moving, and when you start to connect to that, it becomes harder to ignore. You can no longer ignore it, because you are inally connected to it.

Can we all heal ourselves? Is this oversimplified in the wellness world? We hear so much about healing sickness and illness with our thoughts and that’s often when most people irst start tapping into these ideas, but well, healing is just one category. I think we need to expand that category. We need to make a leap and recognise that we are energetic creatures. We need to adjust to the reality that, for the majority of our lives, we live in the energetic realm. And that the management of our thoughts and emotions is not just something we do when we heal; it is part of our day-to-day maintenance of our life. Healing something is not when we should become aware about the quality of our energy - that is something we should be doing every day. You can’t wait until you’re sick to check in on your energy system, to see whether we are angry or whether we are loving. Every day you’ve got to ask yourself: “How am I responding to this? How am I using my energy? Am I losing power when I interact with other people? Do I wake up angry? Do I see the world in that way and what has caused me to do so? What has my anger caused in me? What has jealousy caused in me?” These are the emotions through which you generate your life, and there’s a consequence to living in that consciousness.

What about the next generation of children, and how we’re teaching them about their energy? I know that we’re starting to, in some areas, teach them about meditation, emotions, and their health, and I think that is all really very, very important; we need to teach kids about the maintenance of their energy - but it’s more than that. We also need to maintain the importance of rituals with children. We are all creatures of ritual. We do not do well without rituals in our lives. Think about it - we all have rituals around getting up, for example, whether you have a cup of cofee or not, whether you have it before your shower or not. We have a ritual in the way we get dressed. We have ritual in the way we do all sorts of things. There should also be important rituals about growing up and because we’ve taken these rituals out of our kids’ lives, they look elsewhere for that element. Children need the diferent stages of their lives that they pass through to be recognised. They want to have the stage that they’re going through, such as puberty, to be recognised by somebody. They want the stage that they are coming into, such as manhood, to be recognised by somebody. And one of the things that is missing in our world today is that until this time in history, human beings had community, and one of the roles of the community was

natureandhealth.com.au | 14 | October-November 2016


We are more focused on organic vegetables than organic thought; we retreat into the physical world, even though we spend so much time in the world of ideas.

natureandhealth.com.au | 15 | October-November 2016


health interview

❃ The role of religion We threw the baby out with the bathwater when we left the churches. People believed they could set their own moral authority and and be their own spiritual guide, and they did a bad job of it because you can’t be. So who is the moral authority in the society now? Who is recognising the stages of life and bringing accountability? Our society is full of this absolute dilemma that nobody is teaching kids what a moral conscience is, what an ethical crisis is. It’s all about blame and drugs and therapy. No acceptance of taking responsibility for the effects of your actions. We blame others, but continue to do what we do. I’ve studied theology and I come from a Catholic background. I think that religion is just the politics of God. It’s the organisation of human beings. And that’s it. They are subject to the same crimes as any government - they are a political organisation. If religions were capable of a larger point of view, they would recognise that we’ve come to the end of all religions. There’s a collision of the gods. The anthology of all the world religions are no longer functional, and they cannot contain the minds and intellect of the people on this earth any more. We can no longer participate in religions that divide us; we must instead have a theology that uniies us, and I believe that we are standing on the precipice of that. They sense this, and that is why there is such a rise of fundamentalism. Fundamentalists always surface when there is a progression towards a great transformation - and we’ve got to lock in and do our best to not let that happen. The mythologies are stories they cannot sustain, but what will survive are the mystical teachings in world religion.

accountability and recognition. We had people to whom we were accountable: family and community. And that has to be instilled in our children - you are accountable to people. You do not get to be a loose cannon and do whatever you want. You do not! You are not free to do whatever you want. Nobody is. There is accountability there and that’s missing. Why is it so hard to discover our soul’s purpose? Or is discovering our soul’s purpose part of our soul’s purpose? If people would stop wanting to be occupationally glamorous and believe this idea of ‘soul purpose’ is something special - but they don’t. They let it be an ego-driven thing. Purpose is the questioning of, “How do I manage my experience of life?” And to

Until this time in history, human beings have had community, and one of the roles of the community was accountability. truly experience the realisation that my choices create experiences. Now I can either do that with grace or not, and the purpose of my life is to igure out why I make the choices that I do. Will I make my choices from grace and wisdom or from bitterness and grief? Be grateful for all that you have and that you experience, and be fascinated with your experience. And pray. I pray like I’m crazy! I pray all the time. And when I need help, I ask for help - I say I need it now, get it over here! And I recognise that I have to keep working on my choices. If I step out of a line, I have to own it. I have seen a Spiritual Director for two hours a week for 15 years because I need to work on myself, deal with the consequences of my choices, and then igure out which way I want to move, and to live those consequences. If I don’t like the consequences, I shift gears. The most beautiful way to understand the essence of Spiritual Direction is that you enter into a dialogue with the intent of letting your spirit reveal to you the story you’re living. No one is born knowing who they are or what they are meant to do in their life. What we are meant to do is search. We must each ind our way and discover who we are, what we believe, what we value, what holds meaning for us and what does not, how to love and who to love. We are our own mystery. Every single experience in life - indeed every moment - is illed with some way to learn even one more thing about ourselves, to see ourselves for who we truly are, and to understand how we act or react to the world around us just a bit more clearly.

Finally, how do you balance the demands of being an international best-seller with your spiritual life? Well, God is my accountant; God is my business manager. I don’t have issues with that, and I have never had issues with money. What we have to remember is that all things are spiritual. Whatever you are doing, it is an expression of your spiritual life - it’s not either/or. If I’m out shopping, I’m still in my spiritual life! I separate nothing. And I think that’s what the problem is for so many people - they think that what they are doing in their business life or at work each day is diferent from their spiritual life. How can that be? Your spirit should be in everything. Your spirit IS your spiritual life. It’s like consciousness. Your kindness is your spirituality, your honesty is your spirituality. How you treat people is your spirituality. How you go to work is your spirituality. I was a secretary at one time, and I worked in a factory, and I treated both in the same way. No matter where I was, I was fascinated with what life was showing me. I never judged or asked if I should be doing something else, and I never looked at it like, “Oh my god, I’m a failure.” I never did any of that. And I think people dig themselves into their own hell by thinking that they should be ‘special.’ What the mystics realise is that choice is so powerful - so powerful, that they ultimately surrender that power to god. That’s what surrender is. Surrender is not what you see in the movies, when someone throws themselves on the loor and cries, “I give up’! I have failed and I surrender!” No, the surrender to God means I have inally recognised that this power that you have given me in this life is so great that for every choice I make, every thought I have, every feeling, every heartbeat, there is a consequence. Even what you pick up to eat has an internal consequence. And when we understand that, we inally understand our soul’s purpose.

natureandhealth.com.au | 16 | October-November 2016


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health bodyshop

Adrenals 101 A world where we seldom leave our work at the oice, and where technology iniltrates every corner of our lives can harm these two little glands, says Tara horne.

❃ Healing and prevention

Adaptogenic supplements to support adrenal health include holy basil, ashwaghanda, rhodiola, licorice, Siberian ginseng and schizandra. Your adrenals need vitamins B5 and B6, zinc, magnesium and vitamin C, too. However, it is vital to practise stress reduction - yoga, meditation, nature walks, Epsom salt baths, less screen time – whatever calms you. The way you see stress is important, too. According to Hans Selye, the “father of modern stress research,” it’s not the stressor, but how that stress is perceived that determines the response. This is very empowering, as it gives us the chance to decide what affects us and what doesn’t, and to cultivate a mindset to keep things in perspective, rather than let our emotions spiral out of control. It’s not just mental stress that affects the adrenals. Physical stressors can include: stimulants like caffeine, which increase epinephrine production; high sugar diets; alcohol consumption; food sensitivities; autoimmune conditions; inlammation; smoking; drugs; shift work; excessive exercise; and gut dysfunction.

T

HE adrenal glands sit on top of the kidneys, and they’re responsible for releasing stress hormones - cortisol, epinephrine and norepinephrine - and for keeping the stress response in check. The adrenals are kicked into action by the hypothalamic-pituitaryadrenal (HPA) axis – a negative feedback loop or mechanism in the body that regulates temperature, digestion, immune system, mood, sexuality, and energy usage. Here’s how it works: when faced with a stressor - physical or mental - the hypothalamus in the brain releases corticotrophin-releasing hormone; this stimulates the pituitary gland to make adrenocorticotropic hormone (ACTH), which then prompts the adrenals to make cortisol. The very thing that switches this cycle on then switches it of: when the adrenals release cortisol, this cortisol sends a message back to the hypothalamus and pituitary, telling them to stop sending the signal to make more cortisol - hence the ‘negative feedback loop’. Problems arise when we’re so stressed that these messages get all mixed up and the adrenals essentially become numb to the screams of the hypothalamus and pituitary, and quit their cortisol-making job altogether. This is end stage adrenal exhaustion or, more accurately, HPA axis dysfunction. Prolonged stress leaves us more susceptible to disease, because when the body is in ‘ight or light’ mode and the sympathetic nervous system is turned on, this changes the way the body regulates activities that otherwise keep us well. When not enjoying the calming ‘rest and digest’ mode, when the parasympathetic nervous system is switched on, the following can ensue:

Digestive disorders If it’s constantly releasing stress hormones, the body assumes it’s in a life or death situation so it shunts blood away from non-vital areas like the gut to support the heart and muscles that can save it from, say, a tiger. This is why digestive upsets are common in anyone with adrenal dysfunction. Plus, poor digestion means we’re don’t absorb nutrients properly, leading to imbalances which can cause disease.

Type 2 diabetes When we’re in a constant sympathetic nervous state, glucose is released into the bloodstream for quick energy so we can escape predators. This extra glucose stimulates the release of insulin, which is required to ‘usher’ glucose into cells to be used for energy. When stress is relentless, we keep producing glucose - but without a tiger to run from, our cells stop listening to the false alarms and ignore the insulin response. This in turn creates insulin resistance, which leads to type 2 diabetes. Worse, the rivers of glucose have to go somewhere, so the liver converts it into triglycerides and cholesterol, which is deposited around the waist.

Cardiovascular disease Anyone under constant stress is at greater risk of cardiovascular disease. Ditto the high levels of glucose that are constantly released, as they create free radicals, which are what damage blood vessels, ultimately causing cardiovascular disease.

If you catch every cold that’s going around - and especially if they take ages to get over - you may want to give your adrenals more support. Suppressed immunity Cortisol suppresses the immune system, leaving us vulnerable to disease. Ongoing stress also opens up the ‘tight junctions’ that hold the gut intact and keep food separate from the bloodstream. When the gut is breached in this way, large proteins escape into our bloodstream and the immune system attacks these foreign substances, paving the way for autoimmune diseases.

Hypothyroidism Thyroid health is dependent on adrenal health, so hypothyroidism and adrenal dysfunction often go hand-in-hand. Your thyroid reacts to stress by slowing down production of thyroid hormones in response to stress hormones. Plus, when you’re pumping out more cortisol this decreases the liver’s ability to clear oestrogen, which in turn increases a protein called thyroid-binding globulin (TBG). When our thyroid hormone is bound to TBG it becomes inactive, which leads to hypothyroidism.˜

natureandhealth.com.au | 18 | October-November 2016


health bodyshop

❃ What to look for Symptoms of weakened adrenal glands include: • Inability to concentrate • Unstable blood sugar • Excessive fatigue • Salt and/or sugar cravings • Cravings for carbohydrates • Sleeping problems • Nervousness • Hypothyroidism • Irritability • Depression • Exaggerated ‘startle’ relex • Bloating, wind, and belching • Tension headaches • Allergies • Cold hands and feet • Joint stiffness or ibromyalgia • Orthostatic hypotension (dizziness when going from seated or lying down to standing) • Increased belly fat • A weakened immune system

natureandhealth.com.au | 19 | October-November 2016


health fitness

Walk this way Katy Ferguson discovers the top 10 ways you can turn your ordinary morning walk into a workout that achieves your itness goals faster.

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HEN it comes to itness training, kettlebells, CrossFit and HIIT programs get the limelight. But according to Chris Alexander, exercise physiologist and ESSAM Learning and Development Coordinator at Fitness Australia, walking is the most accessible – and free – form of physical activity. “You can do it anywhere, and it doesn’t require any equipment,” Alexander says. “Plus, it provides numerous health beneits, including: improved circulation, blood pressure, blood sugar levels, and blood lipid proile; better mental wellbeing and sleep; stronger muscles and joints; improved balance and coordination; and a reduced risk of obesity, heart disease, stroke, cancers, type 2 diabetes, and osteoporosis.” Here’s how to beef up the humble walk in a way that’s it for everyone:

1. Do a loop If you walk around a lake or a block in a loop, your mind will ind it easier to complete because you won’t be turning around and doubling back. Set milestones, such as a tree that signals you’re halfway. Take a timer and aim to beat previous times as your itness grows.

2. Work those quads

activity guidelines,” he says. “We ind plenty of time to watch TV and for things we value – we should value ourselves and our itness. Try getting outside in the morning for just 15 minutes a few times each week. As for being tired, exercise strengthens your heart, lungs and body, and therefore it actually gives you more energy and gets the feel-good endorphins running. And while gyms aren’t for everyone, walking – in parkland, by the beach, or even around shopping centres – ofers plenty of options.”

4. Get organised Before you go to bed, lay out your walking gear for irst thing in the morning. This sends a signal to your brain that the activity is scheduled, just as you would any other appointment, and you won’t ind it so hard to do it.

5. Be flexible “Every day is diferent, so don’t be afraid to shake things up to suit,” says Alexander. “This might mean a lunchtime or evening walk instead of a morning one, or a walking meeting, rather than an oice one – fresh air equals fresh thinking!” Multiple short bouts of activity are just as efective as one long session.

“Walking is great for activating muscles, boosting the circulation of blood around the body, and opening up the lungs – all of which are vital to a population that is becoming more sedentary and time-poor,” says Alexander. As you build a base of itness by walking regularly, it’s also a good idea to build the progression of the walking, rather than maintaining the same pace and duration. So, progressively add in some small hill climbs, stepups at a park bench, and a burst of power-walking.

6. Step outside the box

3. Think you can

If you stick to a regular routine of 30 minutes of moderate intensity most days, you will improve your itness levels in just a few weeks. You could also check in with an accredited exercise physiologist (www.essa.org.au) or your local itness Business (www.itness.org.au) to maximise your eforts.

Alexander cites the three most common excuses for not exercising as being “I don’t have time”, “I’m too tired” and “I don’t like gyms”. “As for the irst one, committing just two percent of your week to exercise meets the recommended physical

If you’re still struggling to commit, join a walking group. Heart Foundation Walking (www.walking. heartfoundation.org.au) is Australia’s largest free walking network, and provides a fun and easy way for you to socialise and be active. “A recent systematic review showed that outdoor walking groups provide profound physiological and psychological health beneits,” adds Alexander.

7. Establish a routine

natureandhealth.com.au | 20 | October-November 2016


health fitness

No time? Committing a mere two percent of your week to exercise meets the recommended physical activity guidelines. 8. Shake it up You’ve probably heard of high-intensity interval training (HIIT), where you work through quick intense bursts of exercise, followed by short recovery periods of less intense activity, or rest. HIIT keeps your heart rate up while burning more fat at the same time – in fact, a 20 to 30-minute HIIT session will keep burning fat well after you’ve inished. When you incorporate an HIIT session in your walk, the walking is regarded as the recovery phase. So, for example, in a 30-minute walk you would power-walk for ive minutes, sprint for one, then power walk for four minutes, sprint for one, power-walk for three minutes, sprint for one, and so on until inished.

9. Walk before breakfast If possible, walk before you eat in the morning as your body will burn fat and not the calories you have recently consumed.

10. Take five Wherever you walk, you are bound to pass plenty of potential exercise stations. Try to it at least ive of these exercises into your walk: stair sprints (up and down a set of stairs three to 10 times, depending on their size); step-ups (15-30 on each leg, at a park bench); walking lunges (try for three times, for at least 20 metres); sprints (aim for three, for at least 50 metres each); wall squats (aim to hold for at least 60 seconds); and crunches (do these at the end of your walk on a comfy patch of grass). natureandhealth.com.au | 21 | October-November 2016


health east west

potential for future health imbalances. A person’s face relects their personality, life experience, and the efects that their experiences have had on them physically and emotionally. Diferent areas of the face correspond to diferent organs in a mapping sequence, and this theory has similarities to the way that conventional medicine associates anatomical structures of the body to parts of the brain. Let’s share some of the secrets of the face.

Face it!

Colour: Chinese medicine equates red with heat and white with cold, but it also utilises the theory of the Wu Xing (ive elements), which associates green with Wood (liver), yellow with Earth (stomach and spleen), white with Metal (lung), red with Fire (heart) and black with Water (Kidney). The vibrancy of the skin on the face shows the state of the Qi (energy),

A person with large ears will be less fearful - the emotion of the Water element. Xue (blood) and Shen (spirit). Clear, bright and vibrant skin suggests a positive state, whereas dull, dry or lacklustre skin shows exhaustion. Eyes: When we observe the eyes, we look for subtleties like those of the skin. In Chinese medicine it is said that the state of the Shen (spirit) is relected in the eyes. If the eyes are clear and sparkling, then the Shen and Essence are strong. If the eyes are clouded or dull, it suggests the Shen is disturbed and the Essence is depleted.

he face is seen in Chinese medicine to be a microcosm of the body. What does yours say about you?

P

RACTITIONERS of Chinese medicine use centuries-old diagnostic skills to analyse patients’ health, and then formulate treatment according to the patient’s pattern of disharmony. Methods include: asking (questioning the patient verbally), palpating (discerning subtle changes in the meridians, pulse and abdomen by touching the body), listening (hearing the sound of the patient’s voice and breathing), and looking (analysing the appearance of the patient’s face, tongue and posture). Analysis of the face gives much insight into the body’s inner workings. The shape, appearance, colour and texture of areas of the face can tell the practitioner which of the ive elements in Chinese medicine a body aligns with. Facial diagnosis gives information about the patient’s state of health; it also reveals their core constitution and

Ears: The ears have a relationship with the water element and convey a person’s constitution and genetic predispositions. Their size and shape relate to the Kidney energy and essence. A long and full ear lobe and strong but lexible ear cartilage suggests a strong constitution and strong Kidney energy; a small lobe and weak cartilage suggests a poor constitution. Lips: The lips are attributed to the Earth element; the size of the lips is associated with appetite, not only for food but for life. People with large mouths in relation to their nose are generous people whereas those with small mouths may be conditional with their generosity. The fullness of the lips relates to the expression of emotions: people with thin lips are usually emotionally reserved while those with full lips are more easily able to express their emotions. Shura Ford is a doctor of Chinese medicine. Contact her at Ford Wellness Group, www.fordwellnessgroup.com.au

natureandhealth.com.au | 22 | October-November 2016


IT’S MY

LIFE BLOOD Lucinda Dennis, age 26 Fashion and lifestyle blogger, spicedfox.com

More than water, more than food, your body needs oxygen to survive–let alone thrive. Chlorophyll dramatically increases the production of red blood cells to oxygenate the blood-and the freshwater plant Chlorella has the highest concentration of chlorophyll of any known plant. Chlorella is a great detoxifier, it removes heavy metals and pesticides, purifies your blood, cleanses your organs and reduces body odour. As if that’s not enough, it also contains a vast array of vitamins, minerals, enzymes, antioxidants and phytochemicals. To optimise your daily nutritional intake, simply blend Synergy Natural Chlorella or Super Greens (which contains 17% Chlorella) with juice and seasonal fruits to make delicious fruit smoothies, or take as tablets if preferred.

CHLORELLA f r o m S Y N E R G Y N AT U R A L AVAILABLE in the vitamin section of Coles supermarkets, selected Health Food Stores and Pharmacies. Our full range of pack sizes and products can be purchased from our website.

synergynatural.com


health interview

Rewrite your genes!

Rosemary Ann Ogilvie talks to Professor Lyn Griiths about her groundbreaking work into gene mapping.

natureandhealth.com.au | 24 | October-November 2016


health interview

E

XECUTIVE Director of the Institute of Health and Biomedical Innovation at QUT, molecular geneticist Professor Lyn Griiths, has been studying genes involved in common human disorders for nearly two decades. Her expertise lies in the ield of human gene mapping. Can you talk about your research to date on gene mapping? My lab undertakes research aimed at identifying genes involved in common complex disorders, such as migraine, cardiovascular disease, and cancer. We use cases and controls as well as large families to identify gene diferences associated with disease. So in cases and controls, we look at DNA diferences that occur more often in people who have particular disorders, compared to people who don’t – the controls. Large families enable us to track changes in DNA that might travel with disease from one generation to the next. We can actually track gene mutations that relate to disease from within families. Our approach is to try to identify which genes play a role. If we can work out what is going wrong with that gene, we can investigate ways to overcome it, and whether we can use this information for better diagnosis, and developing better treatments. Which conditions have you identified to date? We’ve made signiicant progress in identifying genes associated with migraine and have used this information to help in diagnosis and developing treatments. We also work on conditions such as high blood pressure, which afects about 20 percent of the population, and some speciic cancers - breast cancer, skin cancer, and non-Hodgkin’s lymphoma. Our research into multiple sclerosis (MS) has also focused on identifying genes involved in the development of and susceptibility to this extremely disabling neurological disease. Given how common and distressing migraine is, this research is particularly exciting: Yes. Migraine afects 18 percent of women, six percent of men, and four percent of children. We and others have identiied three classes of genes that play a role in migraine. We now know – and we’ve been big players in this role – that migraine is not due to a single gene or even a single group of genes. Instead, it’s due to three classes of genes, which relate to neurotransmitters, hormones and blood-low disturbances. With neurotransmitters, this class of gene can have mutations that may cause certain particularly severe types of migraine. Many current treatments tend to be directed towards this system and they’re efective for probably 30 to 50 percent of migraine suferers. But while they can be extremely efective for some, they certainly don’t work well for everyone. And this is the whole point: migraines are not caused by the same gene in every person.

Then there is the role of hormones. Probably 10 to 20 percent of female migraine suferers have a condition called menstrual migraine, which relates to hormonal luctuations and changes that occur during the monthly cycle. These changes can trigger migraine, which usually occurs at set periods around menstruation. We’ve also shown there are variations in two hormone-related genes – the oestrogen receptor and the progesterone receptor – that make people susceptible to this type of migraine. And inally, there is the class of genes related to blood-low disturbances, because we know when people sufer from certain types of migraine, the blood low across their brain is diferent from that in normal people. We also know changes can occur throughout the body before the migraine pain actually initiates the changes in platelet aggregation. We and others have investigated genes that relate to this, and one in particular – the MTHFR gene – has been shown to be associated with common vascular disorders, cardiovascular-type disorders and in particular stroke. Having a mutation in this gene makes you more susceptible to developing them. We found this mutation occurs much more often in people who sufer from migraine-with-aura, something now supported by many other studies around the world. This is the most common susceptibility gene for migraine-with-aura and it relates to blood low disturbances.

Professor Lyn Grifiths was a presenter at the Second Annual Blackmores Institute Symposium.

❃ Breakthrough product We’re now able to conduct diagnostic tests in Australia for neurotransmitter causal genes, so people know if they have a calcium-channel mutation or a sodium-channel mutation, which can cause quite a severe migraine, possibly involving some paralysis of the body or even induced comas. We can also do diagnostic tests for all of Australia and New Zealand to determine whether people have a mutation of the MTHFR gene, which causes low levels of a certain enzyme in migraine patients. We found that by adding cofactors of the enzyme, it works faster and overcomes the low levels produced. More importantly, two successive trials involving over 300 people showed this had a very good effect on the migraine itself, reducing the frequency, pain severity, and disability. The cofactors are actually a speciic combination of B vitamins, which are taken every day as a preventive. Some doctors are now using this and numerous requests

natureandhealth.com.au | 25 | October-November 2016

come in from around Australia to test for this gene mutation. To be effective it must, as mentioned, be the right combination, and also the right level of B vitamins. Now that the results are in for the inal third trial, we’re working with Blackmores to create the product, which we hope to release by end of 2016. We irst identiied the involvement of this gene in 2004, so it hasn’t happened overnight and we’re still not quite there. However, once we release the product I think it will make a big difference. It’s not for all migraine sufferers, only those who suffer from migraine-with-aura, which affects about 30 percent of migraine sufferers. This type of migraine can involve – in addition to head pain, nausea and vomiting – visual disturbances, lashing lights, waving lights, and tunnel vision, and may include speech defects, and numbness or weakness through parts of the body. This usually occurs in the earlier stages, just before the pain kicks in.


ILLUSTRATION: CLAIRE SHORROCK

health special report

natureandhealth.com.au | 26 | October-November 2016


health special report

he gut-brain connection Could the bugs we carry in our body inluence our mood, behaviour, and neurological health? It certainly seems so. Naturopath Tania Flack reports.

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T SOUNDS like something from a science iction movie: being infected with a living organism that changes the way you think, feel and act. That’s too far-fetched for the real world - or is it? An explosion of new research provides mounting evidence that the human gut microbiome plays an important role in many neurological conditions afecting brain function, mood, and behaviour. The link between the gut microbiome and depression, schizophrenia, Alzheimer’s, Parkinson’s, autism, multiple sclerosis, and cognitive decline is now being investigated. Even our appetite is inluenced by our microbes. The gut and brain are so intimately connected that the gut has been dubbed ‘the second brain’. So: can we improve our brain health by ixing our gut? The term ‘microbiome’ describes the vast population of microorganisms - bacteria, viruses and parasites - that share our body. How we perceive the human body changed forever in 2012, with the release of the indings of the Human Microbiome Project. This study used DNA sequencing to map our microbial landscape and found that the majority of our DNA is, in fact, microbial, accounting for approximately 90 percent of all human genes. The human gut contains the vast majority of our inner zoo and is home to approximately 100 trillion microorganisms, creating the most diverse and complex ecosystem on the planet, and it is this diversity that seems to dictate many aspects of human health, particularly brain health. These microbes have sophisticated ways in which they interact with each other and inluence their environment - namely us.

How it works We know that increases in stress hormones impact gut movement, leading to what are known as ‘functional gut disorders’, which include irritable bowel syndrome, constipation, and functional dyspepsia. Stress also changes the gut’s mucous membranes, which in turn negatively afects the balance of the gut microbiome. However, it’s not the one-way he human gut is home street we once thought. We now know that what happens to approximately in the gut does not stay in the 100 trillion gut, but rather has a signiicant impact on brain health via microorganisms, a complex superhighway creating the most of bidirectional signalling between the two organs. diverse and complex Hormones, neurotransmitters and myriad of electrical signals ecosystem on are passed between complex the planet networks of nerves, including the vagus nerve, which directly connects the gut and the brain. The enteric nervous system of the gut springs forth from the same tissue as the brain and central nervous system during foetal development. This explains the incredible structural and chemical similarities between the two organs, including their combined ability to produce neurotransmitters. Around 95 percent of the body’s serotonin, a mood-regulating neurotransmitter, is actually produced in the

natureandhealth.com.au | 27 | October-November 2016

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health special report

gut, where it modulates peristalsis. Studies show our bacteria play a crucial role in the production of serotonin in the gut. Short chain fatty acids, particularly butyrate, produced by bacteria when they break down starches, trigger the release of serotonin in the gut. We can study the efect of gut microbes using specially bred ‘germ-free mice’ that are born without any bacteria in their gut. These animals difer signiicantly from their bacteria-laden

Approximately 95 percent of the body’s serotonin, a neurotransmitter traditionally associated with mood regulation, is actually produced in the gut.

❃ Are you at risk? Causes of dysbiosis and leaky gut include: • Stress • Poor diet • Caffeine • Alcohol • Sugar • Food additives • Highly reined diet • Pesticides and herbicides • Bacterial, parasitic or yeast infection • Enzyme deiciencies • Antibiotics • Anti-inlammatory drugs • Oral contraceptives • Some other medications

counterparts in that they have very diferent brain chemistry and function: they have an exaggerated response to stress, produce far higher levels of stress hormone, and have lower levels of ‘brain-derived neurotropic factor’, a chemical that protects a region in the brain called the hippocampus, which is important in depression. Most interestingly, when we take bacteria from a normal mouse and put it into the gut of a germ-free mouse, all of their neurochemistry and stress responses normalise. Several studies investigating the microbiome of depressed patients have found patterns of microbial expression; they often have an overrepresentation of bacteroidetes and proteobacteria and an under-representation of lachnospiraceae and irmicutes. The same researchers also discovered that depressed patients had more of a bacteria called alistipes, which has been found in patients with IBS and chronic fatigue, both conditions associated with depression. Plus, the patients had an increase in another type of bacteria, oscillibacter, which produced a chemical that interacted with neurotransmitter receptors, which may be linked with depression. A similar pattern exists in children with autism spectrum disorder, who have high levels of proteobacteria, bacteroidetes and clostridium species. Some human trials have investigated the efects of speciic probiotic strains of bacteria on mood. Although this area of research is in its infancy, exciting irst results show that certain probiotic bacteria relieve psychological distress and lower stress hormones, while others modulate brain activity.

Dysbiosis and leaky gut Gut microbes impact neurological health directly, via the chemicals they excrete, and indirectly, due to their ability to induce systemic, low-grade inlammation and oxidative stress, which are two key driving factors in the development of many neurological problems. Imbalanced gut

natureandhealth.com.au | 28 | October-November 2016


health special report

bacteria (dysbiosis) is a common cause of chronic inlammation. Dysbiosis is caused by many factors, including poor diet, stress, medications and a high intake of sugar and processed foods. Once dysbiosis is established it causes gut inlammation, which eventually triggers increased intestinal permeability, commonly known as ‘leaky gut’. Once the gut becomes leaky we start to absorb toxins, including highly inlammatory microscopic particles called lipopolysaccharides which are found in the outer membrane of gram-negative gut bacteria. When these particles cross the gut barrier they are set upon by the immune system, which is housed in the lymphoid tissue surrounding the gut. These cells launch a cascade of protective mechanisms, which ultimately leads to inlammation. Lipopolysaccharides have been shown to impact the brain and induce depressive-like behaviours in animal testts. In human studies, lipopolysaccharide levels have been shown to be signiicantly elevated in people sufering chronic depression. People with depression sometimes use alcohol as a form of self-medication. Researchers investigating the inluence of leaky gut and inlammation on alcohol withdrawal have found that subjects with the strongest alcohol cravings and highest depression scores had the greatest elevations of inlammatory markers and biomarkers for leaky gut. This indicates that alterations of the gut-brain axis may even play a role in alcohol dependence and substance abuse.

Balancing the biome We’ve known for some time that inlammation impacts brain health. Studies have shown that people with major inlammatory conditions. such as autoimmune disease or infections, are signiicantly more likely to develop depression or sufer from cognitive decline. Patients with inlammatory bowel disease, for example, have a two-fold risk of anxiety and depression. There’s even evidence that antiinlammatory medicines can help in the treatment of depression. However, inlammation caused by leaky gut is a much more subtle process and we may not associate gut problems with brain health. The efects of inlammation on the brain are so profound it can change they way the neurons function and even cause certain areas of the brain to shrink over time. Studies have found a region of the brain called the hippocampus, which is responsible for emotions, learning and memory, is smaller in people who have sufered long-term depression, and this loss of neurons is thought to due to inlammation. Interestingly, this area returns to a normal size in people who have recovered from depression. The foundations of a healthy gut and brain lie in a ibre-rich, wholefood diet, and long-term dietary change is needed to ensure a healthy microbiome is established and maintained. The bacteria in the gut act like a specialist workforce helping us break down food; the more diverse

❃ Prebiotic foods These help to provide the microbiome with beneicial ibres to ensure healthy gut diversity. If you have a sensitive gut, introduce prebiotic foods to the diet slowly.

Vegetables Jerusalem artichoke, garlic, onion, leek, shallots, spring onion, asparagus, beetroot, fennel, green peas, snow peas, sweet corn, Savoy cabbage

Fruit Lady inger bananas, custard apples, nectarines, white peaches, persimmons, tamarillo, watermelon, rambutan, grapefruit, pomegranate

Legumes Chickpeas, lentils, red kidney beans

Nuts Almonds, cashews, pistachios

your diet, the more diverse your microbiome will be. Remember we are not just feeding ourselves; we are also feeding our inner zoo. Choose foods that are as close to their natural form as possible; if you can recognise it, then your bacteria will as well. Avoid processed and prepackaged foods, as these contain additives that will slow microbiome repair. Organic food is ideal: going organic even for one month will make a big diference, as it will reduce your exposure to herbicides and pesticides that damage the microbiome. A high vegetable intake will provide natural ibres to encourage bacterial growth and vitamins, minerals and antioxidants to promote gut health. Aim for between six to nine cups of vegetables per day. Fermented foods such as kimchi and sauerkraut can be introduced in small amounts initially and increased over time to provide the gut with friendly bacteria. Avoid unhealthy fats, such as processed seed oils, and stick to coconut, olive, and avocado oils. Lots of oily ish in the diet, such as salmon, sardines and mackerel will provide anti-inlammatory beneits. Mineral-rich bone broth can be easily made at home and is an ideal food to promote a healthy gut. Small amounts of whole grains should be used. Brown rice, corn or some of the seed-based alternatives like quinoa, buckwheat, millet and amaranth are good choices. Avoid all grains containing gluten. It’s likely that future treatment of neurological conditions and mental health problems will involve improving nutrition to balance the microbiome, address leaky gut and reduce inlammation. If you would like to improve your gut-brain health, many naturopaths, nutritionists and functional medicine doctors are specialising in this area and microbiome testing is now easy to access in Australia.

natureandhealth.com.au | 29 | October-November 2016

Tania Flack is a respected naturopath specialising in women’s health and hormonal disorders. www.tanialack.com


health in the news

he dairy dilemma Milk and cheese were once considered the cornerstones of a healthy diet, but the tables have turned on dairy, writes Naomi Mead.

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N recent years, more and more Australians have decided to avoid dairy products. For some people, this shift has been rooted in concerns about, or experience of, lactose intolerance. For others, headlines linking dairy to everything from acne to cancer have soured their taste for it. Supermarket shelves now host a wide array of non-dairy, plantbased alternative milks, such as almond, rice, and coconut milk. But is the angst about dairy warranted?

Almond and soy milk are low in saturated fat, and have no dietary cholesterol.

❃ Dairy downers Dairy is known to stimulate the release of insulin and IGF-1 (Insulin-like Growth Factor 1). IGF-1 is linked with acne, and evidence suggests eliminating dairy may beneit this skin problem. IGF-1 is also associated with the risk of certain cancers, such as prostate cancer, although evidence for this is still considered weak.

Natural or not? One argument that frequently comes up about dairy is that it is ‘unnatural’ to eat it, based on the fact that humans are the only species that consume the milk of another animal. It’s true that, prior to the agricultural revolution, adult humans could not digest milk. However, science has shown that our genes have subsequently evolved with some populations adapting to dairy consumption – although 75 percent of the world’s population still remains unable to digest it. Whether this partial evolution indicates that dairy consumption is ‘natural’ remains debatable. Then there is lactose intolerance, which afects approximately 10 percent of Australians. Lactose

is the sugar found in milk, and intolerance occurs when you don’t produce enough lactase, the enzyme needed to break down the milk so it can be absorbed. This causes the lactose to ferment in the digestive system, producing bloating, cramping, gas, and diarrhoea. Casein, another milk protein, will also cause digestive problems in some people, and anyone with irritable bowel syndrome may ind that dairy consumption exacerbates their symptoms. The good news is that, if they are tolerated, dairy products can be highly nutritious. Simone Austin, accredited practising dietitian and spokesperson for the Dieticians Association of Australia, says: “They provide a good source of dietary protein, which helps with satiety - the feeling of fullness - plus calcium, iodine, vitamin A, vitamin D, ribolavin, vitamin B12, and zinc. They also contain electrolytes - sodium and potassium - making milk a good rehydrating luid.” Fermented dairy products like keir and yoghurt contain probiotics, which have a wealth of beneicial properties for immunity and digestive health. And of course there is calcium: the most abundant mineral found in dairy, and the main reason why dairy consumption is perceived to be so important, for healthy teeth and bones. “The calcium in dairy foods is readily absorbable and in a convenient form for the body to use,” adds Austin. “Sources for those who don’t eat dairy include calcium-enriched soy drinks, and ish with edible bones such as sardines. Small amounts of calcium are also found in egg yolks, green leafy vegetables, almonds, tofu, and sesame seeds.” So, should we give up dairy? The general consensus is that if an individual can tolerate it, there is no compelling evidence that dairy should be avoided, and that it actually has an array of nutritional beneits. However, this is an individual choice, and for anyone choosing to avoid dairy, it is important that they obtain adequate protein and calcium from other foods.

natureandhealth.com.au | 30 | October-November 2016


health health check

Health check Pamela Allardice shares the latest on homeopathic hayfever helpers, thought-provoking news on cholesterol, and a great new health gadget.

Expert Q+A: Premenstrual syndrome (PMS) With some or all of these symptoms - bloating, headaches, acne, cramping, mood swings, swollen breasts, cravings, insomnia and bowel changes – both before and during the menstrual cycle, it’s no wonder this condition causes distress. Treatment options include: • Magnesium: take supplements and/or use in a topical application for cramping. • Hormonal rebalancing: high oestrogen and low progesterone can cause or worsen PMS. Natural remedies include chaste tree, rosemary, DIM, indole-3-carbinol, damiana, black cohosh, dong quai, calcium D-glucarate, wild yam, and shatavari. You need to be tested for hormone levels, either with a salivary hormone proile through your naturopath, which tests for three types of oestrogen, testosterone, progesterone, and DHEA, or blood tests through your doctor, which test for 1-2 types of oestrogen, DHEA, testosterone and progesterone. Results between these tests can vary signiicantly. Naturopath and nutritionist Rhianna Smith is a practitioner and writer for Health and Simplicity. www.healthandsimplicity.com.au

Nature & Health loves … The Zing Anything tote bottle is equipped with a bottom-mounted grinder that pulps fresh fruit and veg so you can enjoy freshly infused water on-the-go. www.biome.com.au

Sunny side up! Eggs, cholesterol, and fat have long been seen as diet devils, but now a University of Finland study shows that the effects of dietary cholesterol, including eggs, on blood cholesterol are modest, at best. What does matter is the ApoE4 gene – if you have it, you are more likely to develop high blood cholesterol in response to dietary cholesterol.

Not-so-sweet dreams Thirty percent of Australian adults have dificulty dropping off to, or staying asleep. Medical Journal of Australia natureandhealth.com.au | 32 | October-November 2016


health health check

Mix things up! An Ohio State University shows that walking at different speeds – think: slow-quick-quick-slow – burns 20 percent more calories than walking at a steady pace.

Editor’s choice: Calendula – A history of healing The beautiful golden calendula lower is indigenous to Eastern Europe and the Mediterranean, where its medicinal value has been respected since ancient times. Used topically, Calendula cream is a gentle antiseptic which has been traditionally used in western medicine to assist with the temporary relief of inlammation associated with minor wounds, scalds and nappy rash. Always read the label and use only as directed. If symptoms persist consult your healthcare practitioner. CHC 71600-06-16

Ahh, ahh, ahh – homeopathy! If spring sees you in a misery of hayfever, try homeopathy: Hydrastis for a constantly runny nose and burning eyes; Graphites if hayfever is worsened by strong smells; Kali bich. for blocked nose, postnasal drip, and violent sneezing; and Hepar sulph if hayfever makes you emotionally sensitive, irritable, and your face is tender, even to the lightest touch.

Industry news: Level the playing field A concern affecting natural therapies (NT) is the way government agencies assess their evidence base. Reviews have used irregular methodology and excluded expertise. In 2015, the Department of Health published its Review of the Australian Government Rebate on Private Health Insurance for Natural Therapies, concluding “no reliable evidence” for all 17 therapies assessed. Although saying that cost-effectiveness, safety and quality were examined, no such analysis was undertaken. The NT Reviews were conducted on behalf of Health by the National Health

and Medical Research Council (NHMRC), which modelled its approach on its negative Homeopathy Review that claimed a “rigorous assessment of over 1800 papers” – yet only 176 were included, and the initial Chair was a Friends of Science in Medicine Supporter. Further, NHMRC concealed advice from its independent expert reviewer that its indings do “not seem an accurate relection of the body of evidence.” The Australian community expects government bodies to act impartially and ethically, so they can make informed healthcare choices. Gerry Dendrinos is vice president of the Australian Homœopathic Association. natureandhealth.com.au | 33 | October-November 2016

Health hero: Dr Bryce Fleming, The Health rEvolution What’s the best thing about your job? When someone regains their health, they seem to stand taller and make better decisions. Helping people experience this higher quality of life is what gets me out of bed every morning. What can be treated with The Life Integrated Method? The Method is not a treatment or cure. It does, however, drive people towards a lifestyle that is required for health, which in turn ignites the body’s innate healing capacity. I have been blessed to witness people overcome many health challenges when they apply Method principles. What industry changes would you like to see? We need to move away from a “wait until it breaks” health care model towards a proactive, health-promoting one that utilises self behaviour change irst - and keep drugs and surgery as last resort. www.drbryceleming.com.au


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spring detox special

Get cleaner, leaner and more energised! From detox tips that won’t leave you feeling deprived to ways to streamline your space to clear your mind, cleansing herbal teas, ways to rid yourself of toxic friends, and foods to ight fatigue, we’ve got it all in our Spring Detox Special section.

Spring

clean

natureandhealth.com.au | 37 | October-November 2016


ILLUSTRATION: SOPHIE BLACKHALL-CAIN

spring detox special expert advice

natureandhealth.com.au | 38 | October-November 2016


spring detox special expert advice

Come clean Whether it’s your body, relationships, home, wardrobe, or even your car, a detox program will pave the way to better health, fortune, and happiness. Charmaine Yabsley reports. 1. Know the dos and don’ts “The primary goal of detoxing is to eliminate toxins,” says naturopath Karina Francois. “This improves energy, gives your liver and digestive system a break, clears your skin, and helps you to lose weight. A detox can last as little as three days, but 10 to 14 days is a good length. If you are new to detoxing, start with a one-day cleanse. My top tips are: plan ahead and create a menu based on fresh fruit, salads, vegetables, activated nuts and seeds, hormone-free, free range, organic protein sources (e.g. chicken), and cold-pressed oils (e.g. extra-virgin olive or coconut or laxseed oils); and eat foods in their most natural state, avoiding anything processed or containing reined lour or sugar, artiicial sweeteners, lavourings, colourings or preservatives. Avoid alcohol, tea, cofee and dairy to give your system the best possible break. Drink at least two litres of iltered water daily, adding lime or lemon slices or blueberries for lavour; you can also drink organic herbal teas, e.g. hibiscus, peppermint, dandelion, and fennel. Start the day with a glass of hot water with the juice of half a lemon, and take a teaspoonful of apple cider vinegar in warm water before meals to stimulate digestion.”

“Settle and centre yourself in meditation before energy clearing. Give yourself a good ive to 15 minutes to slow your mind and arrive into your body - pay particular attention to your pelvis, spine, and breath. Now, in your mind’s eye, draw a circle of light around your body. When you feel ready, imagine the person you want to release from your life is in front of you. Feel, see, or hear them, and notice where you feel the connection between you: it may be in the sexual centre or perhaps the heart. Take the etheric cord that binds you together and cut it with an imaginary blade. Then ask for a light to shine down through you to clear away any remaining fragments. If the bonds are resistant, then ask for help from a practitioner.”

3. Detox from detoxes “I propose a detox from detoxes!” says Michael Cunico of Fitness First. “We live in a time where unfortunately people demand a magic bullet solution to health, and some companies may take advantage of this. A detox that recommends the removal of healthy wholefoods may be the exact opposite of what is required - so be cautious of detox programs that call for the removal of entire food groups or sources.”

2. Cut energetic ties

4. Ditch perfumes

“Our subtle energy body needs a good clean out, too,” says Sacred Union mentor Jo Brown. “The chakric system has approximately 121 centres above, through, below, and around the physical body. The seven primary centres are attached through our endocrine glands to our physical being, and also connect us to other layers of energy. Cutting old energetic ties can release past relationships and blocked energy, particularly in the emotional causal body which sits a few centimetres beyond our skin.

“A single squirt of conventional perfume can contain over 300 chemicals,” says naturopath Katherine Maslen. “The term ‘fragrance’ describes a chemical cocktail that makes up a scent. Perfume can contain synthetic musk which has been shown to increase the risk of oestrogendependent cancers, including some breast cancers. Use natural essential oils instead; if you must use perfume, spray it on your clothes rather than your skin so you don’t absorb as much.”

natureandhealth.com.au | 39 | October-November 2016


spring detox special expert advice

❃ Meet the experts

Naturopath Karina Francois is the owner of Ininite Health. www.ininitehealth practice.com.au Jo Brown is a Sacred Union mentor. www.sacredunion mentor.com Michael Cunico is National Fitness Manager at Fitness First. Kathleen Maslen is a naturopath. www. brisbanenaturalhealth. com.au Naturopath Lisa Guy is the founder of Bodhi Organic Tea. www. bodhiorganictea.com Karina Stewart is a Master of Traditional Chinese Medicine www.kamalaya.com Monica Meldrum is the founder of Whole Kids. www.wholekids. com.au Eve Michaels is the founder of natural beauty boutique, Eve Organics. www. eveorganics.com.au Naturopath CaseyLee Lyons is the owner of Live Love Nourish. www. livelovenourish.com.au Clare Hozack is a Power Plate Trainer and founder of Intoyou Training. www. into-you.com.au Danielle Archer is a naturopath at Vitality Health. www. vitalityhealthsa.com Fiona Tuck is a skin and nutrition expert. www. ionatuck.com

Perfume is one of the most toxic things you can put on your body, and can contain synthetic musk which increases the risk of oestrogeendependent cancers. 5. Sweat it out

11. Forgo coffee pods

“Your skin is an essential detoxiication organ,” adds Maslen. “Sweating at least three times a week through intensive exercise moves toxins out through the pores. Shower afterwards rather than letting them dry on your skin, where they could be re-absorbed.”

“Plastic cofee f pods d contain t i BPA andd other endocrine-disrupting chemicals; studies show that when plastic is heated, up to 55 times more BPA is leached from it – so when that hot water is blasted through a cofee pod, you could be getting toxins along with your espresso,” says Maslen. “If they’re aluminium, they can be lined with plastic or even leach aluminium through the holes in the pod. Use a plunger, stainless steel percolator, or espresso machine instead.”

6. See (infra)red “Saunas have been used to detoxify the body for centuries,” says Maslen. “The heat increases blood low through the body, making your kidneys and sweat glands work harder to expel toxins. Infrared saunas are best because they produce deep, penetrating heat, but a regular steam room works well, too.”

7. Check labels “Anything with synthetic fragrance – not just personal care products, but also household cleaners and detergents - will contain phthalates, hormonedisrupting chemicals that are associated with infertility, breast cancer, diabetes, and obesity,” says Maslen. “Bin anything in your cupboards that has the word ‘fragrance’ on the label.”

8. Switch off “Studies prove that electromagnetic ields (EMFs) afect our bodies,” says Maslen. “With wii, bluetooth and mobile phones everywhere we can’t escape EMFs fully, - but you can reduce exposure by switching your phone to light mode while you sleep, switching of your modem at night, and using a wired hands-free device to increase the distance between you and your phone when making a call.”

9. Eat Brazil nuts “Brazil nuts are nature’s richest source of selenium, a potent antioxidant mineral,” says Maslen. “Selenium is an integral mineral for detoxiication, in particular the removal of heavy metals. Eat four Brazil nuts daily for a therapeutic dose of selenium.”

10. Filter your water “Water can contain heavy metals, chlorine, luoride and even parasites and bacteria that can make you sick,” explains Maslen. “A good quality water ilter should be able to at least remove some luoride, as well as a layer that helps to remineralise and alkalise your water.”

12. Snuff out scented candles “Innocuous as they seem, these can be a big source of toxins,” warns Maslen. “They are often made with parain wax, which is petroleum-based. When you burn a candle you release ultra-ine soot particles that get inhaled and absorbed into the body. Soy candles are better, but may use synthetic fragrances which contain hormone-disrupting phthalates. Use natural essential oils instead.”

13. Go green “Green tea is a fabulous way to support healthy liver function,” says naturopath Lisa Guy. “This antioxidant-rich beverage contains high levels of catechins, polyphenols which protect the liver from alcohol and other toxins, as well as preventing liver inlammation and fat accumulation.”

14. Add the super spice “Turmeric contains very high levels of curcumin, a compound with potent anti-inlammatory and antioxidant properties,” adds Guy. “Curcumin enhances liver health and ofers protection against liver cancer and disease, according to a study published in the Journal of the Medical Association of Thailand. It also repairs and regenerates damaged liver cells. Enjoy it as a tea it’s delicious with ginger and lemon.”

15. Move – but gently “The best activities to support a detox program are yoga, Pilates, yoga nidra, pranayama (breathing practices), gentle stretching, water stretching, mild swimming, or simply contemplative walks in nature,” says Master of Chinese Medicine Karina Stewart. “These activities reset the nervous system from ‘stress’ mode to ‘healing’ mode.”

natureandhealth.com.au | 40 | October-November 2016


spring detox special expert advice

16. Cleanse your space Monica Meldrum, founder of organic food company Whole Kids, says: “I recommend eating organic food, growing a home veggie garden, and being conscious of what is in all of your household products, such as nappies and laundry detergents. Plus, I have a zero-phone policy at home - your children copy everything you do, so what values are you teaching if you are always on your phone?”

17. Use natural cosmetics “Read ingredients lists - and if you don’t recognise something, look it up,” advises Eve Michaels of Eve Organics. “The Environmental Working Group (EWG) SkinDeep cosmetics database lets you check ingredients’ safety scores. Look for ‘Certiied Organic’ or ‘100% natural ingredients’, and if you’re unsure, ask: a genuine company will answer.”

18. Turn in “Sleep is essential for the maintenance and repair of your immune, neurological, endocrine, digestive, and musculoskeletal systems,” says naturopath CaseyLee Lyons. “Detox your sleep space of electronics and artiicial light (both interfere with your body’s circadian rhythm), clear clutter, keep eep noise to a minimum, avoid stimulating food and drink (e.g. cofee and sugar), and don’t eat late at night. When you wake, open the windows and sshades to let in natural light and fresh air. Keep yoour sleep space sacred for restful sleep, lovemakingg, and relaxation.”

18. Try a power plate “Enlist the help of a Power Platee machine,” says founder of Into-you Training, Clare C Hozack. “This is a vibrating platform thaat induces muscle contractions and increases bloodd low to stimulate lymphatic relux and remove exceess luid and toxins. Research showss that using this whole-body vibration technology increases circulation and lymphatic drainage naturally. Lymphatic drainage improves cellulite, too. Just ensure you stay well hydrateed when doing any lymphatic drainage activity – the water will lush toxxins from your system and keep your body in tip-top condition.”

20. Boost your digesttion “If you’re constipated, your bodyy will begin to reabsorb nutrients as well as waste products from the faeces held in your colon, waitingg to be expelled,” says Danielle Archer. “Adequate ibre intake, lots of luids to keep your stools softt, and probiotics to replenish and

restore healthy gut bacteria will all improve bowel regularity and enable your body to eliminate toxins more eiciently.”

21. Brush your body “The lymphatic system often gets overlooked,” says skin and nutrition expert Fiona Tuck. “It works like a waste disposal system, removing toxins from cells and also transporting fat and fat-soluble nutrients to the bloodstream via lymphatic vessels. If your lymphatic system is sluggish, this compromises toxin removal and immunity. A simple way to kick-start it is to practise dry body brushing each morning before you shower. Start at your ankles and work your way up your legs, using gentle sweeping movements until you reach the upper thighs. Spend extra time on stubborn areas of cellulite. Then brush from the ingertips, up the arms to the shoulders, and then across the upper chest and towards the lymph nodes in the armpits. Finish by brushing your back and then your abdomen in a circular motion. Avoid brushing over sensitive areas, like sunburn or abrasions, and always avoid the face.”


spring detox special therapies

Better than zero A two-for-one technique that claims to revitalise both body and spirit, Zero Balancing is a hybrid therapy for busy people, writes Laura Greaves.

I

N the world of complementary therapies, many hands-on techniques focus on the corporeal – the body itself – and also on energy or spirit. Perhaps surprisingly, however, not many claim to address the relationship between the body’s mechanical structure and its energy. Zero Balancing (ZB) does. Developed in the 1970s by Dr Fritz Smith, a Californian surgeon, ZB blends elements of well-known touch therapies – including acupressure, stretching and massage – with Eastern concepts of energetic healing. In essence, the guiding principle of ZB is understanding where the physical body and the energetic body both meet, and how they are connected. Smith, who has a background in osteopathy, Roling, yoga and traditional Chinese medicine, has said: “Zero Balancing teaches that the deepest currents of energy are in bone, that memory can be held in the tissue, that energy ields in the body underline mind and emotions, and that imbalances in the ield precede pathology.” Andy Kidd, a ZB practitioner from the NSW Far North Coast, says the therapy efectively “balances the physical structure of the skeleton while also balancing the energy of the bones.” Already working as a massage therapist, Kidd was introduced to ZB when he met a practitioner in the UK 20 years ago. “He seemed to do little - yet I felt changed. When he held my rib I sensed my knee adjusting,” he explains. “I could see that if I continued practising massage it would become too tiring. I wanted to help others with touch, but in an easier way.”

Health Association (ZBHA) in the United States, in Interface Touch “the practitioner is aware of both his or her energetic and physical boundaries as well as the client’s. This touch is respectful, supportive, and meets you precisely where you are. We use gentle held stretches to engage the foundation joints in a speciic, comfortable and safe way, and we use pressure points where energy is being held too tightly,” Kidd adds. “A typical session involves the client lying fully clothed on a massage table for 40 minutes, relaxing deeply while their structure and energy realign.” According to the ZBHA, Zero Balancing creates mind-body harmony “by squeezing

Strong foundations According to the Zero Balancing Association of New Zealand and Australia, the human skeleton has several joints whose primary function is transmission of energy rather than movement, including the sacroiliac joint in the pelvis and the joints between the tarsal bones in the feet. ZB practitioners claim imbalances in these ‘foundation joints’ cause the body to compensate in ways that impede function and create tension, which impacts vitality and physical and emotional health. The practitioner uses speciic touch and gentle traction on areas of tension in the bones, joints and soft tissue to create ‘fulcrums’, or points of stillness, around which the body can relax and reorganise. This type of touch is known as Interface Touch. According to the Zero Balancing natureandhealth.com.au | 42 | October-November 2016

Zero Balancing got its name when a client said of its efects: “I feel so well-balanced, it’s like I’m zero; zero-balanced.”


spring detox special therapies

and stretching bone and other tissues that conduct electrical currents (to) clear vibrations held in those tissues and in ields of body energy.” Kidd adds ZB can help resolve injury, improve posture and wellbeing, relieve stress and tension, and free the mind. Practitioners undergo at least 175 hours of training in order to earn certiication. “I ind that pains and imbalance in us are never merely physical. When we reorganise our system to be more clear, this involves change on all levels – physical, emotional and psychological,” he says. “The main beneits are pleasure, peace, comfort and increased bonefelt wellbeing. ZB is not only for addressing problems, but also for amplifying wellbeing.”

❃ The power of touch With a couple of exceptions, such as people with certain cancers or recently broken bones, Kidd says ZB is suitable for everyone and there are no known side effects. However, he urges people to approach ZB with an open mind, as the therapy is so gentle and slow it may seem like not much is happening. The proof, he says, is in the results. “I have seen frozen shoulders release in one session, and had a client walk without her stick for the irst time in a decade after receiving ZB.” ZB is suitable for people who are uncomfortable undressing for complementary treatments, or who don’t enjoy oily massages. “It is also good for those with any history of trauma or abuse as the ZB touch is very clear and safe,” Kidd adds. “It suits anyone who wants

to feel more connected to their essence, as the bones are the deepest part of our anatomy and so closest to who we are.” Kidd says he recently treated a woman, Alison*, who had been struggling with constant neck pain. After a single 45-minute session, she was moving her neck freely; her improvement was so dramatic that her partner wrote to Kidd saying, “Whatever you did to ix her neck was remarkable.” He explained that Alison had sought advice from physiotherapists, sports medicine experts and surgeons. She’d had MRI scans, tried neck braces and taping techniques, and taken medication, but nothing offered any relief. “Thank you,” the note concluded. “It’s an amazing gift you have.” * Name has been changed

To ind a practitioner near you, visit the Zero Balancing Association of New Zealand and Australia, www.zerobalancing.co.nz.

natureandhealth.com.au | 43 | October-November 2016


spring detox special cleansing teas

Tea for you Bored with chamomile? Got the green tea blues? Nutritional therapist Margaux J. Rathbun has the scoop on ive cleansing herbal teas to try.

W

HETHER your priority is detoxiication or boosting your body’s metabolism, there’s a cleansing, stimulating herb for that.

Senna Feeling backed up or bloated? Can’t seem to stay regular? Senna tea is a traditional spring tonic, because it has carminative (digestive) and stimulant properties, and therefore promotes optimal digestion and elimination. It has been shown to have antiinlammatory beneits while ofering the body antiparasitic properties. In traditional Chinese medicine, senna is used to help rid the body of longaccumulated waste. Native to North Africa, both the seeds and the leaves are used to relieve constipation. Senna is very efective and typically produces a bowel movement within six to 12 hours. Be sure to consult your health professional prior to using this tea as it can interact with certain medications. Long-term use is not recommended but drinking the tea to relieve occasional constipation is generally considered safe.

Ashwagandha Hard to say but easy to use, this ancient herb (also known as Indian ginseng) is an adaptogen, meaning it manages the body’s response to stress and environmental stimuli, and so reduces inlammation in the body and relieves symptoms associated with stress. A great choice for cold and lu season and also for anyone prepping for exams, as it simultaneously strengthens the immune system and improves concentration.

Gotu kola Long used in Asia and Africa to support wellness, this herb tea provides a wide range of beneits,

including heart and cognitive protection, wound healing, removal of toxins, and the ability to support skin health and renewal. If you are having a hard time falling asleep at night, try a cup of this tea: it contains no cafeine and is particularly calming.

Moringa Although it has been used as a health tonic in India, Pakistan and Nepal for centuries, this tea only hit the headlines in the West in recent times. Moringa is loaded with nutrients – vitamins, minerals, trace elements, and even protein – and it is particularly high in antioxidants which repel free radicals in the body and work to reduce inlammation. Moringa has been shown to promote heart health and to reduce several of the symptoms associated with diabetes.

Yerba mate If you can’t drink cofee and miss the buzz it gives you, try sipping a mug of yerba mate! This tea comes from a plant that is native to Argentina, Chile, and Brazil. Yerba mate is well known for increasing energy levels in the body without causing the jitters typically associated with cafeinated beverages. Plus, yerba mate is packed with nutrients, including 24 vitamins and minerals, and has been shown to reduce cholesterol levels, promote focus, and strengthen the immune system. Like senna, it is advisable to drink this tea in moderation. If you have any concerns, be sure to consult your health professional. Margaux J. Rathbun, B.S., N.T.P., is a certiied nutritional therapy practitioner, media nutritionist, and the creator of Authentic Self Wellness. www.authenticselfwellness.com

natureandhealth.com.au | 44 | October-November 2016


spring detox special the divine feminine

Aromatherapy rituals

hese grounding and creative practices from self-love mentor Michelle Marie McGrath will help you to embrace your feminine energy. natureandhealth.com.au | 46 | October-November 2016


spring detox special the divine feminine

C

ONNECTING with our inner masculine and feminine energies - the yin and the yang, the light and dark - will bring about balance. These innate sacred energies cannot exist without each other. In our busy, patriarchal culture, we are more familiar with the masculine, ‘doing’ state, taking action in our goaloriented lives with never-ending ‘to do’ lists. Feminine energy, in simplistic terms, is the inner world, the unconscious, the realms of creativity, intuition, and inspiration, and the ‘feeling’ and ‘being’ states. It is the great void where all possibilities are birthed. The left side of the body is also representative of feminine energy. Learning to be still, silent and receptive and listening to the wisdom within is a big lesson. Here are 10 ways to reconnect with your feminine energy:

1. Create a womb-like space Dedicate an area in your home. Start in a small way by creating an altar, using a shelf, windowsill or table. Add lowers that represent diferent energies of the feminine: roses, lavender, daisies, tulips, geraniums, lilies, or other lowers that depict ‘feminine’ for you.

2. Create a goddess spray Fill a 100ml glass atomiser bottle with rosewater and add 30 drops of one of the Triple Goddess blends (available at www.sacredself.com.au). Shake before use on your body and auric ield. Keep the bottle on your altar where you can see it each morning. Set your intention for the day as you use.

3. Connect more deeply with Mother Nature This assists in connecting us more deeply to our own natural cycles. Place your bare feet on the earth and focus on that physical connection. Take three conscious breaths, and acknowledge the grounding and support that is always there for you.

4. Use aromatic reminders Place a couple of drops of vetiver essential oil on a tissue to keep in your pocket. Its earthy aroma is a grounding reminder of Mother Earth, especially if you are working inside an oice or live in a high rise building.

6. Nurture your breasts and womb The breasts are a strong symbol of nurturing, and so often this energy is directed outwards towards children or lovers. Take time to give these sensitive places a nourishing skin treatment and some body love. To make a ‘Nourish me’ oil, ill a 100ml amber glass bottle with 60ml of jojoba or sweet almond oil, add 25-30 drops of a combination of rose otto, neroli and jasmine essential oils, top up the bottle with rosehip oil and shake gently. Apply after a shower or bath and combine with conscious breathing.

7. Love your moontime Sadly, many of us have disconnected from the power of the menstrual cycle. Many women experience menstruation as a painful inconvenience, rather than a time to rest, relect, nurture, and tap into heightened intuition. Life cannot stop during those days, but with planning, priorities can be reduced, especially during the irst two days. To make a ‘Goddess belly oil’, place 6 drops of geranium and lavender essential oils into a tablespoon of base oil. Before sleeping, take a few deep breaths and give your tummy a nurturing massage. Rest your hands gently over your womb space and send love and Reiki. Feminine energy is strongly aligned with the water element, which is connected to the sacral

When we reclaim this great feminine power within, we remember what it means to be alive. From this space, we give birth to our most empowered selves. chakra, reproductive system, and emotions. Connect with the power of the water element to help you release all that is preventing you from integrating more of your feminine energy. Enhance this intention in a sacred bath by adding 6-8 drops of a blend and swishing the water to disperse oils.

8. Honour your female lineage Write a letter to your mother, grandmother, sister, or other female relative acknowledging the life lessons you have learnt from them. Is there anything you need to forgive? This can be for your eyes only in your journal or on a piece of paper that you release by burning. Complete this ritual by anointing yourself with a few drops of one of the Triple Goddess blends.

9. Spend more time outdoors Dedicate an area in your garden to a Goddess or Divine Feminine archetype that you resonate with, such as Mary Magdalene, Kali or Kuan Yin. Plant a rosebush or other lowers. If you only have a balcony or windowsill, then use pots to bring the power of Mother Nature into your home.

10. Connect with other women Join a women’s circle and spend time with your mother, sister or female friends in a meaningful way. If you cannot ind one locally, then create one. Open up the circle by sharing your Triple Goddess spray or placing 6-8 drops in a difuser. Bring lowers and create lower crowns together, as you acknowledge your intentions to reclaim forgotten or ignored feminine aspects.

natureandhealth.com.au | 47 | October-November 2016

Michelle Marie McGrath is a self-love mentor and the founder of Sacred Self. www.sacredself.com.au


spring detox special rejuvenate with yoga

Spring to it! hese poses from yoga teacher Amy Landry rejuvenate the body, stimulate the digestion, and so help to eliminate toxins.

S

PRING is when we beneit most from tailoring our yoga practice to shift winter’s cold, damp, heavy, sluggish energy by integrating more warming, active, and uprising postures.

Downward facing dog (Adho mukha svanasana) This has many beneits: inverting the body stimulates the lymph, respiratory, and circulatory systems; creates warmth in muscles and joints, and brings length into the entire back body. Begin on hands and knees. Tuck your toes and lift your knees up, sending your hips to the sky. Keep your arms straight and strong, spreading ingers wide to take pressure off wrists. Straighten knees as much as is comfortable, and gently but consistently move your chest towards your toes to mobilise your thoracic spine. Allow 3-7 steady breaths before carefully placing your knees back down.

Chair pose (Parivrtta utkatasana) Also known as Thunderbolt pose, this builds strength and mobility in the legs; adding a twist stimulates the digestive system and other internal organs. Stand with feet together, heels touching, and bring hands into a prayer position in front of your sternum. Bend both knees as if you were about to lower yourself into a chair. Twist to one side, bringing the elbow to touch the opposite thigh. Turn your sternum towards the thumbs, deepening the twist, and keeping your knees in line with each other. Stay for 3-5 breaths, then change sides. natureandhealth.com.au | 48 | October-November 2016


spring detox special rejuvenate with yoga

Boat pose (Navasana)

PHOTOGRAPHY: APRIL WERZ

This builds heat and strength in the deep abdominals. If the hamstrings are tight or you have lower back concerns, keep knees bent (pictured), or hold the backs of your knees with your hands. Begin in a seated position, knees bent and feet lat. Place your hands behind your knees, lean backwards while lifting your feet, and bring your shins parallel to the loor (or, if accessible, straighten your legs), keeping your chest lifted. Use your abdominals to maintain balance, and if possible, extend your arms forward. Find a visual focus and sustain a relaxed breath. Hold for 3-6 breaths, then rest.

Salabhasana Janu sirsasana This stimulates the abdominal organs and digestive system, while lengthening stiffness in the spine and back body. Use a strap if you can’t hold your foot don’t strain! Begin seated, with legs extended. Bend one knee and bring the foot up as high towards your groin as you can; support the knee if there is discomfort or injury. Engage the straight leg as though you were standing on it - lex the foot and press your heel and thigh downward. Inhale to lengthen your spine, then exhale to extend your torso forward, taking hold of the outsides of the foot with both hands. Emphasise the length of your spine coming forward, rather than the depth of the fold. Enjoy for 3-6 breaths, then change sides.

natureandhealth.com.au | 49 | October-November 2016

This active back bend strengthens the entire back body, stimulates the abdomen, and quickly reduces sluggishness in body and mind. Lie on your stomach, arms by your sides, and legs together or hip-width apart. Engage your knee caps, spiralling your inner thighs upward, to safely broaden your lower back and pelvis. Slowly raise your head, chest, and shoulders, keeping the back of your neck long. Maintain the rotation of your legs and gently lift your legs - emphasise leg length, not height! Breathe calmly for 3-5 breaths, then release. Visit Amy at www.amyelandry.com


spring detox special cleanse your circle

Friends cleanse A shared history is an important thing, but it can sometimes cause negative patterns. It is time your friendships had a spring clean?

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OMEN put extraordinary amounts of energy into friendships, but female friendships can be destructive. Psychotherapist and author Ruthellen Josselson says, “Women in friendships are involved in intricate patternings of love and conlict that inexorably shape and change who they are. Sometimes those patterns help us - and sometimes not.” A ground-breaking study by Klein and Taylor has shown that men’s and women’s brains work quite diferently under stress: stressed men move into ‘ight or light’ response, where the brain releases chemicals that drive withdrawing or ighting it out, but stress in women releases very diferent chemicals, including the socalled 'love hormone' oxytocin, which creates the ‘tend and befriend’ response. In other words, stress makes women even more likely to nurture those close to them, even when they cause hurt. Therefore, a friendship detox is best done when life is calm and you have time and space to take stock of the relationships that are helping or harming you.

1. Switch off socials When friends are avidly posting exciting events, it’s easy to feel jealous, anxious, or left out. Take a social media-free fortnight to establish what’s not working in your friendship circle.

2. Have pen, will examine Making healthy decisions is all about writing down both facts and emotions. What has been happening in close friendships lately? Do you always end a night out with a particular friend feeling delated? Jotting down impressions and experiences will provide a relationship inventory that is objective without yet analysing your reasons.

3. Honesty goes both ways A friendship detox also requires self-examination. Josselson says, “At diferent times female friendships can either help us grow, or cause insecurity, competition, and jealousy.” Take stock of what is happening with your life, partner, work, and children. What role might these play in how you are experiencing female friendships? Might other aspects of your life be negatively inluencing normally positive relationships?

4. Chop or trim? Just as an overgrown garden needs clearing, so does a complicated or demanding friendship circle. Be realistic about how many friendships you can sustain: if you’re single with few commitments, you may say, “Lots!” But with a family or busy job, “Less, please” might be better. Retain and nurture friendships that feel easy and comfortable, with people who understand you.

5. Prune with grace If a friendship must end, try to achieve this with grace. Be kind and honest. Meet for a cofee, explain how you feel how life has changed or your beliefs are no longer in synch, and you can no longer do this friendship justice. It’s uncomfortable but ultimately easier to live with. Counsellor Nichola Marsonet is the author of IVF and Ever After: The emotional needs of families (Rockpool Publishing).

natureandhealth.com.au | 50 | October-November 2016


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Naturopath Recommended


spring detox special chemical-free skincare

Every time you swap personal care products and make-up for a more natural brand, you do your health a favour.

Clean beauty Cleanser Skip harsh foaming agents like sodium lauryl sulphate (SLS) and your skin’s texture and moisture levels will improve; you’ll also help our waterways, as SLS causes algal overgrowth. Natural products containing jojoba, grapeseed, coconut, or avocado oils gently remove dirt and make-up without causing irritation. Try: AEOS Cleansing Oil (www.iamnaturalstore.com.au).

Serum Many brands contain silicones (dimethicone) which clog skin, and petroleum-derived glycols (propylene, butylene) to give the product ‘slip’, which weaken skin proteins. Natural brands use highly nutritive oils like jojoba, rosehip, and sesame instead. Try: Kelapa Organics Face Oil ($49.95, www.kelapa.com.au)

Foundation There’s a long list of dodgy ingredients in both conventional powder (bismuth oxychloride causes irritation, and talc, which can be contaminated with asbestos) and liquid foundations (denatured alcohol, parabens). Mineral makeup brands like Inika’s certiied organic vegan range suit all skin types. Try: Inika Baked Mineral Foundation ($65.00, www.inika.com.au)

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spring detox special chemical-free skincare

Perfume Synthetic fragrances are a big culprit in causing allergic reactions. The worst are phthalates, which disrupt hormones and are linked to cancer – the evidence is so strong, the US and Europe recently banned dibutyl and butyl benzyl phthalates, but Australia lags behind. Natural perfumes use certiied organic alcohol and gorgeous loral extracts and essential oils. Try: Aura Soma Pegasus ($168.00, www.iamnaturalstore.com.au)

Shampoo In addition to SLS, which can cause eczema and dandruff, avoid triethanolamine (TEA) and diethanolamine (DEA) – these two are used to adjust pH balance in conventional shampoos, but have been linked to organ and nerve damage. Natural brands use plant-based foaming agents like coco-betaine (from coconut) and plant extracts to balance pH. Try: Rahua Shampoo (www.beautifulbecause.com.au)

Moisturiser Still using a conventional brand? I can guarantee you two things: one, that cream will be up to 70 percent plain old water, and two, there will be a petrochemical in there somewhere. Natural brands replace water with antioxidant-rich extracts or soothing loral waters, and are of course petrochemical-free. Try: Edible Beauty Vanilla Silk Hydrating Lotion ($55.00, www.ediblebeauty australia.com).

Conditioner The worst culprits are eco-toxic irritants ammonium salts and silicones. Natural products use aloe or natural oils to add softness and shine. Try: Mukti Botanique Conditioner ($49.95, www.muktiorganics.com)

Toner Many commercial brands contain alcohol and synthetic fragrance, which strip skin of natural oils and may trigger allergic reactions. Check the label for ‘alcohol denat.’, or denatured alcohol, a petrochemical by-product known to cause dermatitis. Misting the face with a natural loral water after cleansing will assist absorption of a moisturiser; if you need a little more pore-reining, try: The Beauty Chef Probiotic Skin Reiner ($69.95, www.thebeautychef.com)

Deodorant Aluminium disrupts the endocrine system by mimicking oestrogen; plus, it’s a neurotoxin. Your body needs to sweat to release toxins, but you can inhibit odour-causing bacteria with ingredients like bicarb-soda and essential oils. Try: Woohoo Body Deodorant Paste ($17.95, www.woohoobody.com.au)

Mask Again, conventional brands contain ingredients you just don’t need on your skin or down your bathroom sink. Make your own using clay, oats, honey, natural yoghurt, and spirulina, or try Super Greens Mask ($65.00, www.todayisours.com.au) Lisa Tristram is a natural skincare expert, aromatherapist, organic educator, and mind-body wellness teacher. www.lisatristram.com natureandhealth.com.au | 53 | October-November 2016


spring detox special inner support

To cleanse, or not? here are many diferent detox protocols, but beware – a ‘one size its all’ approach may do more harm than good. Naturopath Nina Stephenson reports. 14-day vegetarian fresh food cleanse. Prepare meals using organic fresh vegetables, herbs, fruit, rice, beans, quinoa, and give the meat a rest. Eat three small meals a day plus two protein snacks, and take gentle 30-minute walks daily. Eat organic to avoid herbicides and pesticides; a diet high in processed foods and sugar can cause constipation and poor digestion, creating an environment ripe for the dysbiotic bacteria that cause inlammation. Ideally, take time of from work while cleansing, and create a quiet space for yourself where you can practise prayer and meditation.

Stock the fridge with healthy snacks like hommus and trail mix. If cravings kick in, you won’t reach for chocolate!

❃ Detox is a no-no ...

• For children under 18 • During pregnancy and lactation • If you have hypoglycaemia, diabetes, or hypertension • If you are underweight • If you have an underactive thyroid or autoimmune thyroid disease - liver dysfunction is associated with thyroid conditions and a cleanse may worsen the disease because the liver has dificulty converting fatsoluble toxins for excretion with thyroid issues

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F you’ve never undergone a cleanse, it’s important to start slowly and gently. Embarking on a total fast without supervision or education can damage your body. Always consult a qualiied naturopath or nutritionist to determine what’s right for your body: I’ve seen rapid weight gain in people who have fasted and then reverted to a poor diet, and muscle wasting in people whose bodies just weren’t suitable for fasting. If you smoke, drink alcohol or take recreational drugs, address these issues before attempting a cleanse.

Tips for a great cleanse To prepare for a cleanse, cut out alcohol, cafeine, dairy, wheat, and sugar while continuing your normal diet for a week. You may get headaches, but they are easier to deal with if you are balancing blood sugar with a normal diet. Start with a simple

Enjoy fresh juices daily; choose carrots, ginger, garlic, cucumber, celery, apple, orange, pineapple, parsley, and dilute 50:50 with water to regulate blood sugar. Don’t juice Brassica vegetables – broccoli, Brussels sprouts, cabbage, caulilower, collards, kohlrabi, turnips – as they can disturb thyroid function. Colonic hydrotherapy is a fantastic support to cleansing. Choose the ‘closed’ method, as you’re supervised by a qualiied practitioner and it is safer. Clean water (sometimes infused with cleansing herbs and probiotics) is introduced into the bowel and released. This process softens built-up faecal matter (which causes gut dysbiosis, wind and toxicity) from the colon walls for release. Saunas also facilitate toxin release - drink plenty of water before, during and after, and add a little sea salt for electrolyte replacement. It’s essential to support the liver during a cleanse. The herbs St Mary’s thistle and dandelion root are speciic for this. Choose organic herbal teas, or take high-strength tinctures prescribed by your naturopath. Nina Stephenson BHSc is a naturopath and nutritionist. wellnesseternal@gmail.com

natureandhealth.com.au | 54 | October-November 2016


sponsored content probiotic solutions

Chemical free Tracey McEldowney discovers a more sustainable way to clean our households.

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f all the living things we share our lives with, bacteria are probably the ones we like the least. Thanks to age-old marketing attempts to manipulate the way we think, we now spend hours each day trying to eliminate them from where we live, work, rest and play. Then we lay blame squarely at their feet the minute we suffer infection or disease. The reality is that there are just as many good bacteria as there are harmful and it’s a balance of the two that is essential to health and well being. This is a fact well known to Sydneysiders Michelle and Malcolm Perkins who, for several years now, have dedicated their lives to making people’s homes less likely to hurt them through the introduction of probiotic cleaning products. “Your home is like a little eco-system. It’s illed with millions of good and bad bacteria,” says Michelle. “To create a clean and healthy home, you’ve got to get the balance right.”

About the Business In 2012 the Perkins founded Probiotic Solutions, Australia’s only certiied organic cleaning brand, after stumbling upon probiotic cleaning while on holiday in the United States. Eager to see if the idea would catch on here, they spent several years in research and development before launching their Sydney-based business with the express intention of offering consumers a healthier choice to abrasive, chemical-laden cleaning agents.

Once the surface is dry, the airborne harmful bacteria you’re trying to remove returns.”

How does it work? Probiotic Solutions offers a wide range of child and pet-friendly cleaning products, all of which are Australian certiied organic. Every product sold by the company contains over 15 species of non-GMO probiotic bacteria incubated and activated in the brand’s factory to “make peace with the bad bacteria and create a happy place”.

What’s on offer? Probiotic Solutions’ holistic range of seven products are suitable for every room in the house. All products are multi use, for example Fresh Feet freshens shoes as well as neutralises foul smelling areas such as rubbish bins, while Mop Me works like a spa treatment for tiles, wood, cork and greasy fry pans.

Why probiotics?

What’s in them?

Probiotics are natural living organisms, which means they keep cleaning long after you’ve sprayed, wiped and mopped. Michelle says it’s unfortunate that many believe spraying toxins into the air we breathe will help purify our environment. “Popular cleaning products that use nasty chemicals are like nuclear bombs going off in your home. They kill 99.9% of bacteria, including the good bacteria our environment needs. In addition they kill most germs on the surface they’re applied to, but many only work while the surface is wet.

All products in the range share similar ingredients including puriied water, proprietary mother culture, sugar and essential oils.

Where can I get them? Leading chain stores and independent boutiques across Australia. For more information on Probiotic Solutions products: w: www.probioticsolutions.com.au p: 02 9695 7762

natureandhealth.com.au | 55 | October-Novemeber 2016


spring detox special detox your home

Home, clean home

You may not realise it, but many common household items expose you to a cocktail of toxic chemicals, every day.

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ECAUSE we don’t know the long-term efects of this exposure to multiple chemicals, the safest option is to reduce the chemical load in our homes. Here’s how:

1. Smudging This Native American practice of purifying a room using the smoke of herbs is said to rid a space of negative energy – and it’s a belief supported by science, as burning sage and other herbs releases negative ions, which research shows are linked to a more positive mood. When you move to a new home, or after an argument, use smudging to cleanse the air. First, open a window. Place the sacred herbs, such as white sage, in an abalone shell (smudge sticks and abalone shells are available online) – or a

clay bowl, and light them from a candle or with a wooden match. Once the herbs ire, gently blow out the lame and allow the material to smoulder in the shell. Breathe in a little of the smoke and waft it over your hands, head and heart, then leave it in the shell in a safe spot and allow it to burn so the room ills with the fragrant smoke. Once this is done, take the ashes outside and place them on the earth as they’re considered the remnants of your cleansing ritual and so should not be kept.

2. Feng shui Feng shui basically means the chi – or energy – of your home or business should low as freely as a river, without encountering blockages. One of the most basic things you can do is clear away clutter to give the chi free passage. However,

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spring detox special detox your home

At a lesser level, formaldehyde can also cause sore throats, coughs, scratchy eyes, and nosebleeds.

feng shui is a highly complex art, so the ideal is to obtain expert advice. Accredited consultants can be sourced from The Association of Feng Shui Consultants (www.afsc.org.au). Members are qualiied professionals committed to the Association’s Code of Ethics. The book Feng Shui for Dummies; Move Your Stuf, Change Your Life is another excellent resource.

7. Purge plastics

3. Consult a building biologist An emerging and rapidly developing ield in Australia, building biology began in Germany in the 1970s in response to the number of sick “energy-eicient” buildings created to conserve energy costs during the oil crisis. The science investigates health hazards present in the built environment, which can be anything from chemicals in building materials and household products to lead, dust, noxious gases, allergens, mould, electromagnetic ields, and geopathic stress. A good starting point is the book Healthy Home, Healthy Family by building biologist Nicole Bijlsma (www.buildingbiology.com.au).

4. Go chemical-free As each cosmetic or personal care item is due for replacement, switch to chemical-free alternatives. At the very least, choose products that are free from “the dirty dozen” ingredients (www. davidsuzuki.org/publications/downloads/2010/ whats-inside-shoppers-guide.pdf). Avoid cleansing and facewash products that contain microbeads - the words “scrub”, “exfoliator”, “polypropylene” and “polyethylene” are the red lags – as these tiny beads wash into waterways where they absorb toxic chemicals and are ingested by wildlife. (www.beatthemicrobead. org/en/science).

5. Install water filters If you have concerns about your water supply (e.g. a strong smell of chlorine), consider installing water ilters on kitchen and bathroom taps. Quality ilters are expensive, so look for the certiication, such as Australian standard AS/ NZS4348, which covers a range of contaminants.

6. Skip room fresheners Replace air fresheners and scented candles with essential oils – but don’t burn them. Instead, use a cool mist difuser, as heating essential oils can damage their therapeutic qualities. Study after study is highlighting the potential dangers of commercial air fresheners and scented candles, which actually do nothing to improve the quality of the air: all they do is mask odours. In particular, research has warned that plug-in air fresheners produce “considerable” levels of formaldehyde, a known human carcinogen most closely linked with cancers of the nose and throat.

Choose wooden toys. Gradually replace plastic food storage containers with glass. Take your own containers when you shop to avoid plastic containers. Buy loose produce instead of prepacked. Use beeswax wraps in place of cling ilm or aluminium. They are expensive, but making your own – using certiied organic cotton – is easy. Instructions abound on the web. Recycle supermarket shopping bags (still used in online shopping) and other plastics such as bread bags that can’t go into the kerbside recycling bin. Details of collection points are available on www./redcycle.net.au/redcycle. Terracycle has a free program for recycling mailing satchels (www.terracycle.com.au/en-AU/brigades/ mailing-satchel-brigade).

8. Use bicarb in the bathroom A paste of bicarbonate of soda and vinegar is just as efective for cleaning baths and sinks as commercial cream cleansers. Adding a few drops of eucalyptus or tea tree oil gives the mix disinfectant properties. Clean windows with this mix: 2 cups warm water, 1 cup vinegar, 1 teaspoon eco-friendly detergent or liquid Castile soap, and several drops of peppermint essential oil.

9. Love your laundry Soap nuts are an efective laundry detergent: simply put ive or six nuts in a muslin or nut-milk bag with a drawstring top and soak in warm water for ive minute before adding the nuts and soaking water to the washing machine. They work best if the machine is not over illed. Remove soap nuts when the cycle is inished, and let them dry. They can be reused until they start to break down. Avoid dryer sheets, and instead buy pure wool dryer balls, which reduce drying time by about one-quarter. One function of dryer sheets is to reduce static: pinning a couple of safety pins to a wool dryer ball has the same efect. For their other function as fabric softener, substitute white vinegar.

❃ Nature &

Health loves … Resparkle 100 percent and certiied organic laundry powder (www.resparkle.com. au), EcoStore’s fragrance-free dishwasher tablets, which contain no nasty phosphates, triclosan or SLS (www. ecostore.co.nz), and certiied organic, probiotic-based Anywhere Anytime cleaner, to ight harmful bacteria, minus harsh chemicals. www. probioticsolutions.com.au

10. Sleep safely Down-illed duvets and pillows are no longer the gold standard in bedding. In some countries, the soft layers of feathers closest to the goose’s skin may be plucked from the birds while they’re still alive (www.peta.org/features/down-investigation/), and cleaning those feathers for use in bedding may involve sterilising them with formaldehyde, bleaching and spraying with chemical anti-allergens. Safest bedding options are organic wool or cotton illing for duvets and pillows, along with natural rubber and shredded latex for the latter. Other future possibilities are spelt hull, buckwheat husk and kapok pod. For sheets and towels, look for organic cotton or organic bamboo.

natureandhealth.com.au | 57 | October-November 2016

Teresa Mitchell-Paterson BHSc(CompMed) MHSc(HumNut) AdvDipNat is a member of the Australian Traditional-Medicine Society. www.atms.com.au


food + nutrition Ayurvedic eating

Eat right for your shape Ayurveda ofers a holistic, uniquely tailored way of achieving your ideal weight by eating right for your body shape and type, or doshas, says Lee Holmes.

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food + nutrition Ayurvedic eating

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HERE are four common body types, one of which will characterise your shape: banana, pear, apple, and hourglass. This is the natural body shape you’re born with, but it can change according to your lifestyle. You may be a vata but have increased weight and so may look like a kapha. Eat according to the body shape you were born with. By choosing a lifestyle that balances your unique type, you’ll ind you can achieve great success in rectifying the common weight issues associated with your body shape.

What shape are you? Banana – vata Bananas naturally maintain a long, thin, linear shape with a narrow waist, hips and shoulders, and longer limbs. They’re lucky enough to ind it diicult to gain weight, but when their dosha is out of balance, they can put on weight around their stomach and lower half of their body, leading to heart problems and slowed organ function, both of which can result in the accumulation of toxins.

In Ayurvedic medicine, the banana shape falls into the vata dosha. The vata’s constitution is predominantly ‘air’, requiring a balance of iery, warming, heavier lifestyle choices to maintain balanced weight. If you’re a banana, your diet should include warming spices such as cayenne pepper, ginger and black pepper; heavier fruits such as avocados, papayas and mangoes; and root vegetables. These foods will add more ire to your digestion, helping to remove toxins. For itness, choose more heating activities, such as weight training to build ire and strength. Pear - pitta Pear shapes have quite strong, athletic bodies, but will gain weight around the hips, buttocks and thighs, resulting in cellulite and varicose veins. Pears fall within the pitta dosha, representing ire and strength. Unfortunately, our society is iery by nature, regularly throwing pittas out of balance and leading them to gain weight from stress and overeating. If you’re a pear, you require a cooling diet with fresh, raw vegetables, fruits and lots of water. Green vegetable juices rich in chlorophyll will oxygenate your blood and boost circulation, clearing the build-up of toxins that leads to cellulite. Exercises focusing on the lower half, such as walking and swimming, are perfect for the pitta. Apple - kapha Apples tend to gain weight easily around the middle, which can lead to high levels of cortisol, diabetes and inlammation. They fall into the kapha dosha, which represents water and heaviness. Apple shapes require ‘iery’ lifestyle choices to pick up their metabolism, burn fat around their middle and improve digestion. They should eat airy foods such as apples and broccoli, and grapefruits and lemons, which are detoxifying and boost circulation. High-intensity activities such as weight training are perfect to combat the apple’s heaviness around the middle. Hourglass - pitta-kapha The often-envied hourglass shape is not without its troubles. Although well proportioned on the top and bottom, with a small waist, they can gain excessive weight on their thighs, as well as their back and shoulders – a double whammy! Hourglasses fall within both the pitta and kapha doshas, and so require a balance of the two Ayurvedic lifestyles described for pears and apples. Light and cooling foods such as raw vegies and fruits are great for pitta-kaphas. A combination of strength training and grounding yoga will help target the pitta-kapha’s whole body to avoid fat and toxic build-up in their upper and lower halves.

What tastes are best for you? Sweet (madhura) Earth and water: heavy, moist, oily and cooling In the right balance, sweetness promotes energy, stability and vitality. Sweet is balancing for both vata and pitta, grounding airy vata’s nervous energy and soothing pitta’s aggravated digestive ire with its cool watery nature. natureandhealth.com.au | 59 | October-November 2016


food + nutrition Ayurvedic eating

Spices such as cumin, coriander, turmeric, ginger, cardamom, and black pepper aid in the digestion of proteins and fats. Sweetness aggravates kapha, promoting mucus, congestion, coughs, heaviness and lethargy. Because sweet tastes naturally increase bulk, moisture and weight in the body, kaphas pursuing weight loss should decrease their intake of sweet foods. Obvious sweet foods include dates, maple syrup and most fruits. More subtly, sweetness is a feature of butter, ghee, milk, cashews, coconut products, carrots, sweet potatoes and ish. Sour (amla) Earth and fire: heavy and warming Sour brings many beneits, including stimulation of salivary secretions, appetite, digestion and elimination. Psychologically, it enlivens the mind and sharpens the senses, enhancing both critical thinking and comprehension. Sour also helps us extract minerals such as iron from food. Sour will pacify vata and can aggravate pitta and kapha. Vatas will notice that sour foods stimulate their delicate digestion, while pittas will ind that these foods leave them inundated with too much heat, which ires up digestion and causes relux. An excess of sour for kapha will promote heaviness due to water retention. Sour foods include lemons, limes, vinegars, yoghurt, sauerkraut and fermented vegetables, pickles and berries.

Salty (lavana) Water and fire: heavy, moist and heating Salt is a vital substance that balances electrolytes and enhances appetite. Emotionally, it enhances the lavour of life, sparks interest and enthusiasm, builds courage and conidence. Salty tastes will balance vata and can aggravate kapha and pitta. For vatas, salt will stimulate digestion, bringing warmth to the body and hydration to tissues. For already watery kaphas, it can lead to excessive luid retention, weight gain and swelling. The ire element in salty foods will add too much heat to pitta, leading to hypertension.Use Himalayan and Celtic sea salts, which include trace minerals. Intrinsically salty foods are tamari, soy sauce, miso, salted meats and seaweeds. Bitter (tikta) Air and ether: cool, light, dry, empty, subtle and spacious Bitter tastes contribute to puriication, dehydration, waste removal and detoxiication. They boast antibacterial and antiviral properties and, on a mental level, can promote the expansion of creativity, introspection and metacognition – the ability to think about your own thinking. Bitter tastes increase vata, but decrease pitta and kapha. Vatas are sensitive to emotional imbalances, so the empty, absent nature of ether and air within bitter tastes means they make vatas prone to feelings of isolation, grief, loneliness and emptiness, and the physical health consequences that accompany those states. On the other hand, pitta is soothed and cooled by bitter tastes, which tame a iery digestion and cleanse a toxic liver. For heavy kaphas, bitter foods will provide detoxiication and reduce fat and water

❃ Minted strawberry slushie

Serves 4 In Ayurveda, mint helps disperse luids and heat, which creates a cooling aftereffect on the body. The aroma of mint can inspire and refresh the brain, and create a feeling of letting go. • • • •

2 large handfuls of ice cubes 2 mint sprigs, leaves picked 150 g strawberries, hulled 1 litre sparkling mineral water or soda water

Whiz the ice cubes and mint leaves in a food processor or blender to a slushy consistency. With the motor still running, add the strawberries and blend to break up. Pour in half the mineral or soda water and pulse to combine. Pour into a large jug, add the remaining water, stir and serve immediately. Note: To balance vata, omit the mint. natureandhealth.com.au | 60 | October-November 2016


food + nutrition Ayurvedic eating

retention, making them important for kaphas who want to lose weight. Bitterness is in dandelion, cofee, green and black tea; dense greens such as spinach, chicory, mustard greens, kale and collards; green cabbage, zucchini and eggplant; and turmeric, fenugreek, olives, grapefruit and bitter melon.

❃ Which dosha are you?

Pungent (katu) Fire and air: heating, light and drying Pungent lavours in the right balance will help digestion and circulation, dissolve excess fat and eliminate it from the body, and increase enthusiasm, perception and mental clarity. The dryness and lightness of pungent tastes make them beautifully pacifying for the kapha dosha, increasing circulation and digestion, removing toxic build-up in the organs and sparking muchneeded enthusiasm and creativity in the mind. Pungency also improves metabolism and relieves muscle pain. Too much pungency will increase mental and physical irritation in vata, and will create inlammation in pitta. Pungent foods include black pepper, ginger, chillies, onions, garlic, cloves, and mustard. Astringent (kashaya) Air and earth: cooling, drying, firming and heavy Astringent, the least common of the six tastes, is responsible for mental puriication, centring, decongestion, ighting inlammation, and physical and emotional strength. Astringent lavours will increase vata and decrease kapha and pitta. Due to the airiness of astringent foods, in vatas they can aggravate gas, indigestion, malabsorption, fear and anxiety. Kaphas will experience relief from weakness and limpness in the body and drying relief to water retention and oily skin. Astringency cools pitta, decreasing inlammation, and bringing a sense of grounding and organisation. You’ll ind astringent lavours in legumes, broccoli, caulilower, pomegranates, underripe fruits, alfalfa sprouts, green beans and okra.

Vata

Pitta

Kapha

Body size

Thin build

Medium build

Large build

Body weight

Low

Medium

Heavy

Weight change

Have trouble gaining weight

Gain weight but can lose it quickly

Easily gain weight and ind it dificult to lose

Skin

Dry, thin, often itchy

Combination skin that appears lushed

Thick or oily

Skin texture and colour

Cold, rough, light

Warm, reddish, freckles

Cool, pale

Hair

Dry, thin, brittle and knots easily

Straight, prone to hair loss

Thick, full, lustrous, wavy and slightly oily

Hair colour

Brown or black

Blond, grey or red

Dark brown or black

Face shape

Oval

Triangular (pointed chin and prominent jawline)

Round

Teeth and gums

Big, roomy, sticking out, with thin gums

Medium-sized, soft, with tender gums

Healthy, white, with strong gums

Eyes

Small, often dry, slightly dull, sunken, frequently blinking

Medium-sized, sharp, penetrating, sensitive to light

Big, round, with full eyelashes, calm

Eye colour

Black or brown

Bright grey, green, or yellow-red

Blue

Hands

Generally dry, rough, with slender ingers and dry nails

Generally moist, pink, with medium ingers and soft nails

Generally irm, thick, with thick ingers and strong, smooth nails

Lips

Dry, cracked, with a black or brown tint

Often inlamed, red or yellowish

Smooth, large, pale

Belly button

Small, irregular

Oval, supericial

Big, deep, round

Chest

Small, lat

Moderate

Broad

Joints

Small, with prominent bones, often crack

Medium and loose

Large, sturdy, with lots of surrounding muscle

Appetite

Irregular in frequency and size

Strong – cannot skip meals

Steady, regular, can skip meals

Taste

Sweet, sour, salty

Sweet, bitter, astringent

Bitter, pungent, astringent

Thirst

Variable

Sweet, bitter, astringent

Bitter, pungent, astringent

Digestion

Irregular

Quick

Slow

Physical activity

Very active (always on the go, mind constantly thinking)

Likes to think before doing anything

Steady and graceful (doesn’t like to rush)

Personality

Vivacious, talkative, social, outgoing

Likes to be in control, intense ambitious

Reserved, laid-back, concerned

Environment

Easily feels cold

Intolerant of heat

Uncomfortable in humidity

Sleep

Short, broken

Moderate and sound

Deep and long

Memory

Good in the short-term, quick to forget

Medium but accurate

Slow to remember but then sustained

Financial

Buys on impulse

Spends money on luxuries

Good at saving money

Career preference

Creative arts, designing

Science or engineering

Management, human relations, care-giving

natureandhealth.com.au | 61 | October-November 2016


food + nutrition Ayurvedic eating

Halva Serves 4-6 This healing sweet is especially beneicial for vata; the warming nature of sesame seeds helps retain body heat, moisturise the hair and skin, promote better digestion and lubricate the intestines. • • • •

90 g raw tahini 50 g sesame seeds 2 tablespoons rice malt syrup 1 teaspoon alcohol-free vanilla extract or ½ teaspoon vanilla powder • 1 teaspoon ground cardamom • almonds, to serve • pinch of Himalayan salt (optional), to serve

❃ Oven-baked peach

and berry pancake

Serves 3-4 In need of inspiration for breakfast? Then batter up! My fruity, easy-to-make peachy-keen baked pancake is bursting with lavour, thanks to the peach, berries and lemon zest. • 1 tablespoon ghee, melted, for greasing • 80 g almond meal • 2 tablespoons rice malt syrup, plus extra to serve • ½ teaspoon Celtic sea salt • 4 eggs, lightly beaten • grated zest of 1 lemon • 1 teaspoon alcohol-free vanilla extract • 125 ml almond or rice milk • 1 large peach, sliced • 125 g mixed berries, plus extra to serve Preheat the oven to 200°C and grease a 25 cm oven-proof frying pan or baking dish with the ghee. Put the almond meal, rice malt syrup, salt, eggs, lemon zest and vanilla in a medium bowl and whisk to combine. Gradually pour in the milk, whisking until smooth. Place the peach and berries in the prepared pan and pour the batter over the top. Bake for 20-25 minutes or until puffed and golden. To serve, slice into wedges and top with extra rice malt syrup and berries. Note: To balance kapha, replace the berries with chopped apple and the almond meal with buckwheat or brown rice flour.

Line a 12 cm square cake tin or other container with baking paper. Mix the tahini, sesame seeds, rice malt syrup, vanilla and cardamom together in a bowl, then press the mixture into the prepared cake tin and cut into squares or lozenge shapes. Place an almond on top of each piece. Serve sprinkled with salt (if using). Lee Holmes is the author of Eat Right for Your Shape (Murdoch Books), available in all good bookstores, from which this extract is reproduced with kind permission.

natureandhealth.com.au | 62 | October-November 2016


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food + nutrition coeliac disease

Spotlight on coeliac

he exact cause of coeliac disease is still a medical mystery â&#x20AC;&#x201C; and more than three-quarters of suferers are undiagnosed. Jane Carstens reports.

natureandhealth.com.au | 64 | October-November 2016


food + nutrition coeliac disease

A

PPROXIMATELY one in 70 Australians sufer from coeliac disease, and of these, around 80 percent don’t know they have it. Coeliac disease is an immune-based illness caused by eating gluten, a dietary protein found in wheat, rye, barley, and oats. When a person with coeliac disease ingests gluten, tiny inger-like projections (called villi) that line their bowel become inlamed and lattened. This makes it harder for their body to absorb nutrients, potentially leading to malnutrition and weight loss. Coeliac disease afects males and females of all ages, but you must be born with the genetic tendency to develop it. If I’m a coeliac, should I go gluten free? No. Dr Jason Tye-Din, gastroenterologist and Chair of the Medical Advisory Committee of Coeliac Australia, says the rise in popularity of the glutenfree diet has important medical implications for diagnosing coeliac disease. “Coeliac disease is a serious illness, not a dietary fad. Speak to your GP about being tested for coeliac disease before starting a gluten-free diet,” Tye-Din explains. “Millions of Australians are removing gluten from their diet, and this makes diagnosis challenging as the accuracy of testing depends on active gluten consumption.” Without a medical diagnosis it’s also tricky to tell the diference between non-coeliac gluten sensitivity, coeliac disease or another health issue. Non-coeliac gluten sensitivity is when people experience symptoms that can be as severe as those associated with coeliac disease, but the tests for coeliac disease are negative and gluten doesn’t damage their intestine. What are the symptoms? Symptoms are broad but generally include: gastrointestinal problems such as abdominal pain, bloating, latulence, diarrhoea or constipation; nausea and vomiting; fatigue, weakness and lethargy; and skin rashes. If it’s left untreated, coeliac disease can cause chronic ill health, and lead to liver disease, osteoporosis, autoimmune illnesses and cancer. Nutritional deiciencies can help doctors

spot coeliac disease faster, particularly when changes in diet and supplements are not efective, leading to the suspicion of malabsorption. In fact, a common reason coeliac disease is picked up in adults is anaemia, because the damage to the small intestine by gluten can result in poor absorption of nutrients.

Coeliac Australia estimates that more than 300,000 GP appointments are wasted every year due to undiagnosed coeliac disease, mostly because its symptoms mimic other health issues. The irst step in diagnosis is two blood tests, three months apart, looking for elevated levels of certain antibodies. Positive antibody tests don’t automatically mean you have coeliac disease; the diagnosis must be conirmed through a small bowel biopsy. A genetic test might be requested if the blood or small bowel biopsy results are diicult to interpret, or if you had been on a gluten-free diet, making the tests unreliable. There’s only one treatment - a strict gluten-free diet for life. What has genetics got to do with it? Research shows coeliac disease is strongly associated with a number of genetic mutations that afect the HLA-DQ genes. These genes are responsible for the development of the immune system and may be passed down through a family. HLA-DQ genes are also found in about 30 percent of the population, yet only one in 30 of this group develops coeliac disease. This means that something else, perhaps an environmental factor such as an infection, must trigger it in certain people. If you have a irst degree relative, such as a parent, sibling or child with coeliac disease, then you have about a 10 percent chance of also having the disease. If the relative is your identical twin, your chances jump up to about 70 percent.

natureandhealth.com.au | 65 | October-November 2016

❃ Step back

in time

Coeliac disease is not new: accounts of it date back to the irst century AD, but it was only linked to gluten in the 1940s – and for a surprising reason. When the wartime wheat shortage meant a lot of people were on unintentional gluten-free diets, some children with diarrhoea and ‘failure to thrive’ improved. When cereal supplies were restored, their symptoms returned. It was also thought to be a rare disease in children, and we now know it is more common in adults.


food + nutrition issue

Protein pros and cons W Protein powders and premixed shakes abound – but do you really need them? Naturopath Teresa MitchellPaterson tells you what you need to know.

❃ Speed weight loss?

The combination of a slightly higher intake of protein and low-GI carbohydrates has been shown to help with weight loss and keep hunger at bay, while being a relatively easy eating regimen to stick with over the long term. The drawback with using protein powders to boost protein intake is the additional kilojoules that will be stored as fat if the powders are taken in addition to normal meals and snacks, rather than replacing them.

ITHOUT question, protein is essential: your body demands it for growth, healing, reproduction, and a healthy immune system. It also staves of hunger pangs and cravings for sweet, starchy comfort foods. However, the amount of protein we need is surprisingly small: Australian women aged 19 to 70 years require a mere 46 grams daily, rising to 57 grams after age 70. Pregnant women need 60 grams, rising to 67 grams during lactation. For men, the requirement is 64 grams – roughly the amount present in a 100-gram steak or 200 grams of natural yogurt – rising to 81 grams at age 70. The vast majority of people should be able to obtain suicient protein from their food – and certainly protein deiciency is rare in Australia. Meat, poultry, ish, eggs, and dairy foods are all excellent sources and contain complete proteins, meaning all nine essential amino acids are present. The exception may be those following a vegan diet. High-quality, plant-based protein powders, which can be purchased from wholefood suppliers such as Honest to Goodness (www.goodness.com.au), can ill the gap. They include: pea (from sprouted yellow split peas), rice (sprouted brown rice), hemp (hemp seeds), soy (unless certiied organic, it may be genetically modiied), or fusion (a combination of pea, globe artichoke, sprouted amaranth and sprouted pea protein, www.plantfusion.com.au).

Popular forms Protein supplements may beneit athletes as their requirements tend to be much higher: elite endurance athletes need 1.5 grams per kilogram of lean body weight; footballers require 1.7 grams; while moderate-intensity athletes exercising four or ive times a week for 45 to 60 minutes need 1.2 grams. Non-vegans can choose from a range of powders, including whey, casein, egg white, or albumen. Whey powder, the most popular protein supplement, comes in three forms: concentrate, isolate and hydrolysate. Isolates are more expensive as they undergo additional processing, something that may cause the loss of some of the healthpromoting compounds present in a concentrate. On the plus side, the amount of protein per serving is higher. Whey isolates, and particularly hydrolysates, are more rapidly absorbed than concentrates and

for this reason are usually taken immediately after a workout. A concentrate is absorbed at a moderate rate and is typically used between meals. Casein takes longer to digest than a concentrate or isolate. Athletes and bodybuilders often use this form of protein as their inal meal before sleep, as it provides a continual low of amino acids throughout the night. Egg protein is not absorbed as rapidly as whey protein. It can be taken before a workout to provide essential amino acids the muscles need for performance, or immediately after for recovery. A major issue with these powders is that they’ll produce a reaction in those who are allergic or sensitive to dairy foods and eggs. Dairy protein powders may be enhanced with creatine, fat metabolisers, and vitamins and minerals. Less desirable are additives that add lavour or texture, so check the ingredients panel, including the kilojoule content, as this can be pretty hefty. So can the price tag: protein powders tend to cost more than eating protein-rich foods. And more is not better when it comes to protein: excess intake can place pressure on the kidneys and increase calcium excretion through the urine, afecting bone health. Finally, protein powders should enhance – but never replace – a nutrient- and plant-rich diet. Teresa Mitchell-Paterson BHSc (CompMed), MHSc (HumNut), AdvDipNat, is a member of the Australian Traditional-Medicine Society. www.atms.com.au

natureandhealth.com.au | 66 | October-November 2016


food + nutrition in the news

Boning up Fans say bone broth is an immune-boosting elixir that reduces joint pain. Others say it's just stock with a trendy name. Naomi Mead reports. a few hours - afects the concentration of minerals extracted from the bones. If you're buying readymade bone broth, these are questions you may want to ask of the manufacturer. The bone itself yields important minerals like calcium and phosphorus, and smaller amounts of sodium, magnesium, potassium, and silicon. Bone marrow contains fat-soluble vitamins A

Quality bones matter otherwise the amount of nutrients in the broth will be limited.

❃ Boil and bubble There are some excellent readymade bone broths available, usually in the chilled section of a natural foods store or the healthfood section of some supermarkets – choose organic, natural, and preservative-free. Or, do-it-yourself: by making your own bone broth, you have complete control over what you put into it; it’s also a great way to prevent food waste, using up bones and vegetable scraps you might otherwise discard. Choosing bones from grass-fed animals, not using too much water, and boiling gently for a long time all ensure maximum nutritional beneits. That's what it boils down to.

B

ONE broth has risen (literally!) from the bones of the food our grandmothers once cooked, to 'superfood' status. Bone broth is typically cooked for a long time - around 24 hours - by simmering stock and animal bones. The cooking process uses acid, such as vinegar or lemon juice, to break down collagen and connective tissue and extract minerals and gelatinous material. Bone broth can be made from any animal, including lamb, beef, chicken, turkey, pork, and ish.

All broths are not equal The broth's nutrient content depends on the quality and quantity of the bones used. The health, diet and lifestyle of the animal all determine the bones' fat content and mineral density. The bone-to-water ratio used is also signiicant: the more water and fewer bones used, the lower the nutrient content of the resulting broth. Plus, the cooking time - whether it’s simmered gently over 24 hours, or just boiled for

and K2, omega-3 and -6 fats, plus iron, zinc, and selenium. Bones and connective tissue consist largely of collagen, which turns into gelatine when cooked. Gelatine is rich in amino acids (the building blocks of protein), particularly glycine (for promoting sleep), and proline. While bone broth contains important and beneicial nutrients, there is nothing yet in the way of published research to either support or refute the health claims made for it, although most experts agree that it can certainly form a part of a wellbalanced, nutritionally sound diet. Proponents claim that bone broth provides a rich source of collagen, the building block of our skin, hair and nails. However, from a biochemistry perspective, this may be too simplistic, explains Maria Packard, accredited practising dietitian and spokesperson for the Dietitians Association of Australia: “Being a protein, collagen is digested by the body into amino acids before being absorbed. Therefore, eating collagen does not give your body collagen directly to your bones, skin, and hair.” In other words, just as the fat you eat doesn’t directly turn into body fat, consuming collagen doesn’t automatically become collagen in your body. Instead, your body’s needs will determine how and where these amino acids will be used. Vegetarians don’t need to miss out; the amino acids found in collagen can be obtained from plant-based foods, too.

natureandhealth.com.au | 68 | October-November 2016


food + nutrition nourish me

Nourish me Our favourite must-have new and natural food products this month. Flor•Essence® Flor•Essence® is a tea made from eight specially selected herbs that have been used to support human health for centuries. The Flor•Essence® formula synergistically supports all elimination pathways to promote waste removal, stimulate digestion and support immune function. www.ntphealthproducts.com

Tiger, tiger Morning Munch contains Tiger ‘Nuts’, which are not actually nuts but sweet, crunchy ground-growing tubers that are full of prebiotic resistant starch to boost good gut bacteria. www.powersuperfoods.com

Have funch! Funch line premixed snacks are 100 percent natural and GMO-free. We love their Protein Balls,which come in Salted Caramel and Cacao & Chia lavours. www.funch.com.au

Breakfast star ORGRAN Brekki™ Porridge Hot Cereal is gluten- and allergy-free, low in fat and sugar, a source of ibre, and has a variety of wholegrains for good nutrition. The best part: it cooks in just one minute! Add milk or a non-dairy alternative and it’s ready. Available in Apricot, Apple & Cinnamon and Classic Original, from IGA and selected independent health food stores.

Sweet! Naturally Better natural sugar substitute contains only natural ingredients from plant leaf extract stevia and erythritol, a naturallyoccurring fruit nectar – 100 percent sweetness, with only 1.2 calories per serve. www.zifampinnacle.com.au

Pot of goodness Broth of Life is a dehydrated, organic, homemade chicken broth that is lovingly simmered for 12 hours to extract the wholesome nutrients. Loaded with healing qualities, it’s Paleo-friendly and gluten-free, and contains no added nasties like MSG. www.brotholife.com.au natureandhealth.com.au | 70 | October-November 2016


“I feel truly blessed. I came to you for nutrition and balance and come away with so much more. I feel like a big bundle of positive energy and can sense my old self back, only stronger and wiser. Namaste.” Michelle offering personal health retreats Would you like the luxury of a world class health and well being program while staying in your own private beachfront apartment? Would you like to feel rejuvenated, inspired and empowered? Specialising in emotional wellbeing, addiction, detox and personal empowerment

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You will receive: · cutting edge program · personal service · sub-tropical beachfront location · results and satisfaction

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A better way to do the washing! We all know that laundry detergents are toxic, for us and for the environment. But, did you know that Soap Nuts will do an outstanding job cleaning your washing with no need for fabric softeners or other additives? Or use them as soap for personal use, or an outstanding general cleanser. Say goodbye to those skin allergies caused by your detergents! From 100g to 1kg

Did you know? In Australia we put over 30 Million Plastic toothbrushes (1000 to onnes) into landfill each year. The plastic they are made from will not break down in your lifetime nor in the lifetime of yo our children

The Environmental Toothbrush TM is a simple solution to help save our planet. Make a difference - Make the Change. M Available in Adult Soft, Adult Medium and Child Soft


food + nutrition nutrition notes

Nutrition notes Pamela Allardice reveals the herb that grows new brain cells, a surprising beneit of vitamin C, and three things you didn’t know about probiotics.

Crunch time! Thirty-three percent of people rated with high mental wellbeing ate at least ive serves of fruit and veg a day, compared to 6.8 percent who ate only one serving. Source: BMJ Open

Expert Q+A: Feed your skin No matter what your skin type or texture; radiant skin starts from the inside. There are endless foods and nutrients we can put into our bodies to maintain naturally radiant skin all year around. These include foods that have powerfully anti-inlammatory and alkaline properties, such as cold water ish, turmeric, and green leafy vegetables. Fuelling your body with all the right nutrients, along with a healthy lifestyle, will help improve your complexion. We lead very busy and stressed lives and this shows through on your skin’s texture and appearance. By boosting the intake of key nutrients your skin will stay soft and more supple. Naturopath Emma Sutherland is a member of ATMS, and brand ambassador for Zifam Pinnacle.

Pick parsley, for your brain’s sake According to research from Brazil, apigenin, a lavonoid in parsley, boosts new neuron formation and brain cell connections. Previous studies have suggested lavonoids strengthen brain function, but these tests are the irst to prove apigenin’s direct effects on human brain cells and the irst to show its brainrestorative powers.

Editor’s choice Create delicious, healthy raw food, free from preservatives, with the Excalibur 9 tray dehydrator – dried fruit, veggie crisps, and berry leathers, anyone? www.biome.com.au

natureandhealth.com.au | 72 | October-November 2016


food + nutrition nutrition notes

Eye health bonus Nitrate – found in beetroot and leafy greens – gets lots of press for its roles in reducing blood pressure and improving erectile dysfunction. Now a Harvard Medical School study has shown that a higher intake of dietary nitrate is also strongly associated with a lower risk of glaucoma.

Vim, vigour and vitamin C In an Arizona University study, men taking 1,000mg of vitamin C daily for eight weeks ewer cold reported fe re symptoms – ust 3.2 days compared to c 5.9 days for the control group. Bonus: they had a 40 percent increasse in physical activity, thankss to vitamin C’s role in making energyroducing carnitine.

Must-try this month: Rose smoothie Have this calming, fragrant drink while reading a favourite book and putting your feet up – you deserve it! Rose smoothie • 1 banana, fresh or preferably frozen • ½ cup strawberries, fresh or preferably frozen

Probiotic power • A Turkish study found that obese children given probiotic supplements lost more weight than those not taking them. • Men given the probiotic Bacillus subtilis had much higher levels of the immune compound IgA, says Immunity & Ageing. • A University of Genoa study found children taking probiotics had less tonsillitis.

• • • •

½ cup coconut milk ½ cup coconut or iltered water ¼ teaspoon rose water edible lowers for topping

Peel and halve banana. Hull strawberries. Put banana, strawberries, coconut milk, coconut or iltered water and rose water in a blender. Blend. Pour into a glass and top with the gorgeous edible lowers. Enjoy! Extracted from Juice It! Blend It! (Exisle 2015, $24.99) by Lisa Craven. Available from www.exislepublishing.com.au and wherever good books are sold.

Expert advice: Tinnitus In traditional Chinese medicine (TCM) ringing in the ear, or tinnitus, is a condition related to the kidney: the ear is actually the external oriice of the kidney. The ive main causes are: imbalance of kidney yang energy and kidney yin energy; hyperactivity of liver qi (energy), or excessive gallbladder heat; phlegm (mucus) stagnation; blood stasis (stagnation) - this can also relate to the stagnation of food, which in turn is related

to stagnation of stomach qi; and spleen qi deiciency. Each is associated with its own set of symptoms, and these assist the practitioner to make an accurate diagnosis – very important, as tinnitus is a complicated condition to treat. For this reason, if you experience tinnitus, see a qualiied TCM practitioner without delay. Additionally, avoid alcohol as it can make the condition worse. Yun Niu PhD is a member of the Australian Traditional Medicine Society. www.atms.com.au natureandhealth.com.au | 73 | October-November 2016

Nature & Health loves Salubre herbal teas: made with organic and wildcrafted herbs, they are not only good for you but taste delicious, too. www.salubre. com.au


mind + spirit interview

natureandhealth.com.au | 74 | October-November 2016


mind + spirit interview

Meet Dr John Dr John DeMartini is a global phenomenon and a powerful inluencer on positive thinking. How did this dyslexic high-school dropout achieve such success?

A

S a performance and behavioural specialist, Dr John DeMartini has run events and workshops around the world for over 40 years, travelling for more than 300 days a year. He has nine international best-selling books, which have been published in 38 diferent languages, and he has appeared in some of the most inluential ilms around positive thinking and health of our time. Amy Taylor-Kabbaz talks to DeMartini about where his focus comes from, and how it built his signature program, ‘The Breakthrough Experience’. Tell us about 'The Breakthrough Experience’ … ‘The Breakthrough Experience’ is what I have been presenting and teaching since 1989. I’ve done it about 40-something times a year, and in 61 countries. And what it is, is my way of sharing what the gentleman Paul Bragg did for me when I was 17 or 18 years old, and which sent my life into a whole new trajectory. It’s my way of helping people transform whatever they’re perceiving in their life and to help them get clear about what it is they really desire and how to to create the outcomes that they want. To set clear goals, and teach them how to determine their values. I show them how to dissolve the emotional baggage that weighs them down and holds them back and turn that into fuel. I believe that people deserve to live an extraordinary and inspired and magniicent life. I’ve been blessed to do that for all these years. What was that breakthrough experience when you were 17? Well, at the time, I was living on the North Shore in Honolulu, and spending most of my days suring,

sleeping in a tent, and living of local plants - which I didn’t realise had toxic chemicals in them. After a while, these toxins accumulated and I had what looked like cyanide poisoning. It started cramping up my ingers and toes. I was suring 11 hours a day, going out in the morning until about 11, coming back to eat something and then go back out. Then I’d come back, eat something, and go back out again until it was dark. So everybody thought that my hands and toes were cramping because I was in the cold water too much every day. But then one day, when I was out in the water, my diaphragm stopped working: I couldn’t breathe. I thought I was going to die. I eventually came to some rocks in the water and when I got there, something happened and I could breathe a little again. I tried to head to the beach, but I fell of the rocks - I got pretty beat up on the rocks - but eventually I got to the beach and I walked into the town and straight into the supermarket and looked for a buttermilk. Now, I’ve never had the desire to drink buttermilk my entire life! But I went in there and started guzzling buttermilk, right from the fridge. I didn’t even pay for it. I just walked out of there, dizzy and nauseous, and passed out. Three and a half days later, I found myself in a tent. I don’t know how I got there there’s a gap between the parking lot where I passed out and being in that tent. But three and a half days

natureandhealth.com.au | 75 | October-November 2016

You’ve got to give yourself permission to do the extraordinary. You’ve got to ask yourself the right questions to bring it out.


mind + spirit interview

there. He taught me a lot about what we think about - what we visualise, what we airm, what we feed our minds. My life changed completely, and all I wanted to do was try to overcome my learning diiculties and get healthier.

later, a lady found me there. She had heard groaning coming from inside the tent, and as soon as she found me, she ran of and came back to bring cash and fruit juice and liquids, and helped me to recover. Within a few days, she’d cleaned up the tent, as I’d been pretty sick in it, and she took me to a wholefoods store. I started going to this store every day, and it was in that store not long afterwards that I saw a little lyer on the door about a special guest speaker, Paul C. Bragg, who would be speaking at a local recreation hall, and the evening included yoga, which I’d been told I needed to do to help with my spasms. So I went along, and he spoke for just under an hour - and I’m telling you, it was the most inspiring thing. He said: “We have a body, we have a mind, we have a soul, and the body must be directed by the mind and the mind must be directed by the soul. That’s what we are. And we have something extraordinary to do on this planet, and we have the capacity to do extraordinary things.” Nobody had ever spoken to me like this! I was told when I was in irst grade that I would never be able to read and write and communicate. I was a high school drop-out and a street kid. But that night, he inspired me to believe that I just might be somebody some day. That night, he took us into a guided imagery and meditation experience and I saw a vision of what I wanted to do. I saw a vision of me standing in front of so many people, sharing about the power we have inside to heal and to let it inspire our lives. It was the most amazing thing. I have a painting of that image now; a famous painter painted it for me and it’s sitting in my oice today. And so, I started studying with Paul Bragg for three weeks. Every morning, I travelled from Honolulu to his class, and I was the only teenager

How did you then go on to get such an amazing education and qualifications? Months later I lew back to California, and I sat my high school test - and I passed it. Paul Bragg had told me that if I told myself every single day that I am a genius, then I would change my life. And so, I’ve never missed a day in 43 years saying I’m a genius. I didn’t know what a genius was at the time, but I’d say it anyway. Now I know that a genius is your inner voice, your vision, your soul, so I started saying it and I passed the test, and I went on to the college entrance test and I passed that, too. Then I tried to go to college - but I failed miserably. In fact, on the very irst test, I only got a 27. I went outside to my car and I cried. I cried all the way home, because all I could hear was my irst grade teacher saying, “You’ll never read, you’ll never write, you’ll never communicate, you’ll do nothing with your life.” And I curled up in a foetal position at my parents' house, and I thought to myself, this whole idea was crazy; it was a delusion. Then my mum came home and she saw me and asked what had happened. I told her I blew the test, that I had failed. I said, “I guess I don’t have what it takes.” And she just looked at me, put her hand on my shoulder and said, “Son, whether you became a great teacher, healer, and philosopher, and travel the world like your dream, or whether you return to Hawaii and ride giant waves, or whether you return to the streets - I just want you to know that your father and I would love you, no matter what.” When she said that, I learned what love was. I learned what presence was. I learned what gratitude was. And that was all I needed. When I looked up, I once more saw that vision of me speaking in front of a million people, and I said to myself, “I’m going to master this. I’m going to master teaching, and healing, and I’m going to do whatever it takes.” So I started reading the dictionary from the very beginning, every single page. I memorised 30 words a day. I spelled them, pronounced them, and presented it to my mum. This grew my vocabulary, so I passed the entrance test and excelled at college. About a year later, my mum asked what I wanted for my birthday, and I told her I wanted the greatest teachings ever created in the world. So she called her brother, who was a physicist and chemist professor, and he sent two giant wooden crates of books on latbed truck down to my parents’ house. I illed my room with nothing but books. I had a little yoga mat in the centre of my room and I sat and I read for 18 hours a day, 20 hours a day. I read everything - mathematics, science, cosmology, philosophy, theology! And I did yoga the rest of the time.

natureandhealth.com.au | 76 | October-November 2016


mind + spirit interview

We have a body, we have a mind, we have a soul; and the body must be directed by the mind and the mind must be directed by the soul.

natureandhealth.com.au | 77 | October-November 2016


mind + spirit interview

That moment when you heard your teacher say you would never amount to anything - that’s the moment many of us give up, isn’t it? Well, I think a lot of people don’t have a mum like mine was in that moment ... So how does someone do that for themselves? Well, if a person doesn’t stop and become mindful to relection and meditation and they let the noise ruin their life, then their outer world will dictate

❃ Grace and gratitude DeMartini has been involved in several movies, including The Secret, which was phenomenally successful, and most recently, Overfed and Undernourished, which was based on following the story of a young boy who was overweight and depressed and totally lost. “I thought they did a magniicent job with the ilm,” says DeMartini. “The young boy’s life was changed. I can’t say I played a major role in it by any means, but I feel very privileged that I was able to participate. At the preview, I broke down in tears, because I was so touched by the movie and its objective. “Looking at the phenomenon of the global health crisis, what I feel is at its core is this: if you’re living congruently and in alignment with what is truly meaningful to you – with your highest values and with what inspires you - then you are in alignment with your forebrain, which is what governs order, self-governance, vision, strategies, and self-mastery. But if you don’t live with this congruence and alignment, you automatically go down into the layer of the brain where you seek pleasure or pain and gratiication from consumption of clothes, shoes, food, overeating, sugar, addictions, salt. Paul Bragg taught me: 'Don't live to eat, but eat to live', and to have a mission to your life. And so I eat wisely, because I’ve got a mission to fulil. I don’t want to put anything in my body that’s not real food. It’s not a very wise thing to do and I don’t want to overeat either, because that’s a symptom. “You know when you have something that’s absolutely inspiring and vitally important to you and you want to get in shape for it, and part of that is being very disciplined with your diet? Well, I like to use this analogy: let’s say you’re about to get married. You’ve got a wedding coming up in a while, so you’re not going to be pigging out, or partying hard, or skipping

sleep - you will do what it takes to look and feel phenomenal on the day. You have a mission now. Now - imagine if you had that same kind of mission in your mind's eye, week by week by week, all the way through your life. If you ill each day with high-priority actions which inspire you, you just keep going. People ask me why I don’t burn out - and I say, you don’t. I do 18 to 20 hours a day, all the time, but no, I don’t feel burnt out. You’re only burnt out if you spend 18 to 20 hours a day doing stuff that isn’t meaningful. You don’t burn out if you're doing something you love. “This is the key to balancing it all. That, and gratitude. I write a lot of letters and thank-you notes to people. I stop and count my blessings, and I am grateful for what I get to do each and every day. I believe that we have to be clear about our vision and focus on that vision every day. I will sometimes spend two hours on just one paragraph that I am writing, until I am satisied that I have articulated exactly how I want something to show up in my life. I want to make sure that I have clearly deined what I’m going to do, how I’m going to do it, and what I’m going to accomplish. I remember setting a goal that I would reach a billion people with my work, which I wrote down in 1990. I wrote I wanted to reach one billion people through radio, television, newspapers, magazines, and events - and then I kept records of what I did. Literally - I monitor everything that I’m doing. And in 2006, I reached the irst billion. It took me 16 years. We are now at a reach of 3.8 billion. You can live the dream - if you believe that you can live the dream.”

their destiny. So I would tell them to stop, close their eyes, and ask themselves these questions: What is it that I would love to do in my life? What can I do to get paid to do this? What are the highpriority actions I need to take day to day to make it happen? What obstacles have I run into already, and how do I solve them in advance? If you answer questions like these every day, amazing things start happening. You’ve got to give yourself permission to do the extraordinary, and you’ve got to give yourself the right questions and the right environment to bring it out, by sitting in meditation and thinking about what you’re craving and then asking those types of questions and giving yourself permission to go after what you really want.

I learned what love was, I learned what presence was, I learned what gratitude was - and that was all I needed. If you don’t have anybody who believes in you, and you are not believing yourself either, you may fall prey to the outer world and what people say and think about you. I really believe that everything that happens in your life is trying to get you to live fully. We just misinterpret it, and if we don’t have anybody to show you how to reinterpret your life, you miss the messages that it’s trying to show you. So - what’s the dream now, then? I’m just going to continue! I haven’t hit every country yet. We have with the Internet of course, but I haven’t actually stepped in every country yet. I said when I was 20 years old that the universe is my playground, the world is my home, every country is my house. This is the platform where I share my heart and soul. I just love it. One last question - did you ever see that woman who found you in the tent again? I wish I could say I did, but I never met her again. And I never got to see Paul Bragg again after I left Hawaii, but I’m good friends with his daughter. She came to see me speaking in Hawaii about eight years ago, and there she was, sitting in the back of the room. In the break, she came up to the front and grabbed my hand, looked up to me - as she’s very tiny - and she said, “You remind me of my father.” It was so inspiring to hear that, because he was the one who inspired me to do what I’m doing today.

natureandhealth.com.au | 78 | October-November 2016


mind + spirit inner self

On the move Moving house is by far one of life's most stressful experiences. Dr Nicola Davies explores the psychology of moving and how you can make it easier on yourself.

natureandhealth.com.au | 80 | October-November 2016


mind + spirit inner self

“A

ND the danger is that in this move toward new horizons and far directions, that I may lose what I have now, and not ind anything except loneliness,” wrote Sylvia Plath, American poet and novelist. Plath’s view may seem bleak, but in a study by the online resource for moving, ‘My Move,’ people rated moving as the most stressful life event next to loss-related events such as death in the family, divorce, or losing a job. In another study, on public housing placement, some residents even described moving three times as being “like having your house on ire once.” Moving disrupts a person’s typical routine, as well as creates the headache brought about by the legalities of selling or purchasing a house. This is before considering the clutter you have to live in when preparing to move. When moving involves elderly family members, children, or pets, or when the move is happening during a diicult personal time, it can be even more challenging. According to the Australian Bureau of Statistics, 43 percent of residents had moved from 2006 to 2011. Forty-six million Australians moved within the same immediate locality, 1.8 million people moved into a diferent locality within Australia, and 1.2 million people moved in from overseas.

You can view moving as exciting or overwhelming, a positive or a negative change, a time of upheaval or of new beginnings. Psychologist Meredith Fuller shares her expertise on moving house: “Younger people move most frequently; share house singles move most often – approximately every 1.5 years. An emerging new behaviour is related to divorce and separation where, after separation, individuals can’t aford to buy another home, so instead rent units or apartments. Many retirees who elect to downsize end up returning to suburbs and renting small units or houses as they ind they can’t stand the noise and loss of privacy or aged care facilities. Tree changers and sea changers (those who abandon city living for a life perceived to be simpler and easier in rural and coastal areas, respectively) are inding that their vision of bliss

Ease the stress • Start to organise your belongings early − ideally 6-8 weeks before the move. Collect packing supplies and book travel arrangements in advance. Changing your address with the post ofice before moving will help avoid important mail becoming lost. • Enlist help with packing and unpacking. Whether you have friends to help or if you need to pay someone, this is money well spent. Cull as much as possible before you move – it is a waste of space, time and money to take everything and assume you will have energy to sort it out later. • Work on sorting one room at a time rather than having chaos everywhere – this applies both to moving out and moving in. • While it is nice to get new items for your new home, keep some old favourites to foster a sense of familiarity in your new surroundings. • Get adequate sleep. Moving is exhausting, and if you are also flat

out at work, you really need your rest. Don’t feel obliged to invite friends over too soon − except maybe those who helped you move, and in that case, buy take-away or fire up the barbecue. • Find out what is expected in the street from neighbours regarding accepted behaviour so that you don’t alienate others by making assumptions about little things – e.g. where the bins are put out and how quickly brought in, mowing nature strips, leaf blowing, etc. • Explore your new area. Find coffee shops and become a regular customer. The locals will soon come to know you by sight, then name, and this will help you to make friends and foster a sense of belonging in the community. • It takes over three months to feel settled in a new place, so don’t be too quick to decide you don’t like it. Wait it out, and resist the temptation to keep returning to your old stomping grounds.

is disappointing as the ‘cheaper’ lifestyle may not be as cheap as they imagined. If they become ill, they are frustrated with the lack of medical facilities, and if their new, local communities take a long time to embrace them, they can feel lonely. So, before embarking on the tree or sea change, make sure you visit the location over a longer period of time as a weekender and develop friendships irst, and select a place that is a satellite to be able to access important facilities.” Overall, the way we react to stressful life events such as moving is highly dependent on how we view the event and if we have access to personal resources and support from others to help us cope. Making a few arrangements before you move can prevent the anxiety and stress related to this life-changing event. It can be quite disturbing to relocate, especially when you are moving to a place you consider not as good as your current home. Keeping a positive frame of mind and embracing the changes rather than trying to ignore them can help you to settle down more quickly so that you can enjoy the adventures ahead.

natureandhealth.com.au | 81 | October-November 2016


mind + spirit sex and relationships

Did you know you have two brains? here’s the one in your head, but the most powerful one is in your heart.

he heart-brain connection C

HINESE Whispers is the game when one person whispers a message into the next person’s year, and so on around the circle, until the last person repeats the message they have heard – which has usually lost its original meaning and become something entirely diferent. This is what happens to us as well, when we listen to the whispers of our head instead of the voice of our heart. Science has discovered that the human heart has a brain of its own. The heart functions as a hormonal gland, a sensory organ, and an information encoding and processing centre with an extensive intrinsic nervous system that is suiciently sophisticated to qualify as a ‘heart brain’. What’s really interesting is that the heart’s brain is 100 times stronger electrically and 5,000 times stronger magnetically than the brain in the head. The heart brain is so powerful, it knows things are going to happen before they actually do happen!

Foretelling the future Researchers at the US HeartMath Institute conducted an experiment to show the heart’s true power. Participants were connected to sensors to measure their brain waves and heartbeat, and then exposed to random images – some were highly arousing, like a snake with fangs; others were calming, like butterlies. The results showed that the heart seemed to know the nature of the image

before the participant actually saw it: if the image was a high arousal one, the person’s heart rate started to change around ive seconds beforehand, showing that the heart ‘knows’ future events, without needing logical evidence. However, when we stop listening to the heart brain and instead listen to the head brain, this can cause problems. Why? Because the order of any bodily reaction is for the heart to send a signal to the brain, which then sends a signal to the body – the problem is, the brain puts those messages through what I call ‘the gunk ilter’, which is all the negative conditioning and baggage we carry, and this results in an errorilled message that makes us feel overwhelmed, disappointed, or hurt. The solution is to cut out the middleman, and get the answers straight from the heart. To do this, you need to stop, be still, meditate and spend time in nature, simply being. When we create space in our lives, we can begin to hear the heart’s voice, as opposed to rushing from one thing to the next in a whirl of busyness that leaves the mind to run the show. The heart is trying to communicate to us every moment of every day, but most of us aren’t listening; you’ll know if you’re one of them if your life is anything less than a pleasure-illed, deeply fulilling and vibrant experience. This week, I invite you to carve out little pieces of heart time – ive minutes here, 10 minutes there – with the aim of doing nothing but just being with yourself and listening to your heart’s voice. Don’t get frustrated if you can’t get a clear connection at irst. It takes practice to learn how to truly listen. With time, you will start to hear your heart’s voice, and once you do, you will know you are home. Tamra Mercieca is a relationship and self-love therapist, author and founder of Getting Naked. See her TV and radio spots at www.gettingnaked.com.au

natureandhealth.com.au | 82 | October-November 2016


mind + spirit connections

Connections Pamela Allardice shares the latest research on ageing and anxiety, how to harness frustration productively, and a beautiful journal to download your thoughts.

Ask the Dreamweaver Q. I often dream that I am stuck on the spot and frightened – why? A. This dream represents a situation in your waking life that is making you feel powerless. You need to identify what this is, so you can deal with it safely and assertively. Perhaps talking to a trusted friend or counsellor will help you to identify the area that you are ‘frozen’ in, and highlight a way to free things up and move forward. Psychic medium Tammy Moir specialises in dream interpretation and life readings. www.TammyMoir.com

Not just for colds When it comes to treating and preventing anxiety, B-group vitamins and the mineral magnesium get the most press. However, a Brazilian study, published in the Pakistan Journal of Biological Sciences, has now deinitively linked taking vitamin C supplements with lower anxiety, too.

Editor’s choice: Stoned Crystals provide a fresh and modern take on crystal healing that helps create positive energies around you – try Obsidian for insight, Amethyst for meditation, Rose for love, Clear for purity, Celestine for conidence. www. stonedcrystals.com

Worry not Research from Yale shows people with negative attitudes to ageing – such as old people are decrepit - are more likely to develop Alzheimer’s. “We believe stress generated by negative beliefs about ageing that people can internalise from society can actually create pathological brain changes,” says study author Becca Levy. natureandhealth.com.au | 84 | October-November 2016


mind + spirit connections

From frustration to solution

The circle of yoga Our new favourite thing is the fabulous Camel Rock Manda Round – yes, round! - Yoga Mat, which creates a large, beautiful working space to encourage a sense of freedom, movement and low. www.camelrockyoga.com.au

According to M.J. Ryan, publisher of the Random Acts of Kindness series, you can use a source of frustration as a trigger to cultivate gratitude. Is there something in your life that you ind annoying or dificult? Is there some hidden gift in the situation that you can focus on to create an opportunity for gratitude? Ryan says, “For me, it’s standing in line. I absolutely hate to ‘waste’ time; I live my life at a frenetic pace and don’t want anything to get in my way of doing all I have to get done in a day. Until recently, I was the person in the line hufing and rolling my eyes at the wait, jiggling and looking at my watch every few seconds. But since life is full of lines, I inally decided to change my approach. Instead of being annoyed, I decided to see waiting in line as a wonderful opportunity to slow down, to take a few conscious breaths, become aware of my body, and release as much muscle tensions as I could. The waits are as long as ever – but now I am grateful for the chance to stop.”

Words of wisdom: Louise L. Hay Your body is always trying to maintain a state of optimal health, no matter how badly you treat it. If you take good care of your body, it will reward you with vibrant health and energy. I believe that the body, as with everything else in life, is a mirror of our inner thoughts and beliefs. Our body is always talking to us, if we will only listen. Every cell responds to every single thought. When we discover what the mental pattern is behind an illness, we have a chance to change the pattern and, therefore, the disease. Most people don’t want to be sick on a conscious level, yet every disease that we have is a teacher. Illness is the body’s way of telling us that there’s a false idea in our consciousness. Something that we’re believing, doing, or thinking is not for our highest good. I always picture body tugging at us saying, “Please – pay attention!” I also believe that sometimes people actually do want to be sick,

In our society, we’ve made illness a legitimate way to avoid responsibility or unpleasant situations. If we can’t learn to say no, then we may have to invent a dis-ease to say no for us. Let’s examine some of your beliefs about health and dis-ease. Answer the following questions. Be as open and honest as you can. 1. What do you remember about your childhood illnesses? 2. What did you learn from your parents about illness? 3. What, if anything, did you enjoy about being sick as a child? 4. Is there a belief about illness from your childhood that you’re still acting on today? 5. How have you contributed to the state of your health? 6. Would you like your health to change? If so, in what way? Metaphysical lecturer and teacher Louise L. Hay is the author of Experience Your Good Now! (www.hayhouse.com.au) natureandhealth.com.au | 85 | October-November 2016

Wordwatch: Samhainophobia ... is the fear of Halloween!

Nature & Health loves .. tthe Sunset reamcatcher JJournal – perfect ffor getting dreams, worries d aand thoughts out of your head and o down on paper. d www.splosh. w ccom.au


natural beauty D-I-Y skincare

Be your own beauty guru Sick of shelling out a small fortune for skincare? Make your own, and skip chemical additives and unnecessary packaging to boot.

Rich body butter • ½ cup shea butter • ¼ cup coconut oil • ¼ sweet almond, apricot kernel, avocado or Brazil nut oil • 10-20 drops essential oil of choice Combine shea butter, coconut oil, and the other oil of your choice in the top half of a double-boiler over low heat, stirring until mixture liqueies. Remove from heat and leave until partially set – it's ready when you can press a spoon or inger into the centre and the indentation remains. Add essential oil, and then beat with a hand mixer or stick blender until mixture is lufy and holds its shape. Transfer to a lidded jar. To use, massage sparingly into skin.

Nourishing eye cream • • • • • • •

2 teaspoons beeswax granules 1 tablespoon apricot kernel oil 1 tablespoon rosehip oil 1 tablespoon jojoba oil 1 tablespoon rosewater 5 drops carrot seed oil contents of 2 natural vitamin E capsules

Place beeswax in the top half of a doubleboiler over low heat, and melt. Add irst three oils and stir well. Remove from heat and stir in rosewater, carrot seed oil, and vitamin E oil. Pour into a small lidded jar and allow to set. To use, apply a small amount morning and night to under-eye area.

Honey lip balm • • • •

1 tablespoon beeswax granules 1 tablespoon coconut oil 1 teaspoon raw honey contents of 2 natural vitamin E capsules

natureandhealth.com.au | 86 | October-November 2016


natural beauty D-I-Y skincare

Place beeswax in the top half of a double-boiler, and melt. Add coconut oil and honey, and stir until mixture has liqueied. Add vitamin E oil. Pour into a small lidded jar and allow to set. To use, smooth a small amount into lips.

more salts if necessary. Add green tea and mix thoroughly. Transfer to a lidded glass jar and refrigerate. To use, sprinkle one or two tablespoons of the mixture to warm bathwater.

Coconut scrub

• • • • •

• ½ cup oats • ¼ cup raw honey • ¼ cup coconut oil Place oats in a food processor and whiz until inely ground, but stop before it turns into lour. Soften coconut oil (microwaving it for 20 seconds or so is a quick method), and combine with honey in a bowl, stirring until smooth. Tip in oats and mix until well blended. Transfer mixture to a widemouthed, lidded jar. To use, scoop out a small amount and massage into damp skin using gentle circular movements. Leave for ive to 10 minutes, then rinse of with warm water and moisturise.

Gentle handwash • • • •

15-20 soap nut halves 1 litre iltered water 1-2 tablespoons apricot kernel or avocado oil few drops essential oil

Natural sunscreen 15g beewax granules 60g shea butter 60g coconut oil 35g zinc oxide powder contents of 4 natural vitamin E capsules

Place beeswax, shea butter, and coconut oil in the top half of a double-boiler over low heat, and stir until liqueied. Remove top container from heat, add zinc powder, and beat with a hand mixer or stick blender until well combined and smooth. Stir in vitamin E oil. Pour mixture into lidded glass jar. Note: This sunscreen ofers around SPF30 protection, thanks to the quantity of zinc oxide; so, if you alter the quantities, ensure the zinc powder remains at 20 percent of the total.

❃ Tips and tricks exception being coconut oil as it inluences the texture of the inished product. Coconut oil also confers some protection against the sun. • Sweet almond oil particularly suits young skin. It contains vitamins E and K, promotes circulation to the skin and possesses some natural UV-blocking properties. Jojoba oil mimics the skin's natural sebum. • Apricot kernel oil is highly emollient, very hydrating, and contains nutrients that encourage the regeneration of collagen. Rosehip oil appears to reduce the depth of wrinkles, fade some lines, lighten age spots and possibly boost collagen. • Highly emollient avocado oil is ideal for older skin. Avoid applying it around the eyes because it penetrates the thin tissue. Loaded with essential fatty acids and antioxidants, Brazil nut oil is highly emollient and moisturising, and therefore suitable for mature skin.

• juice and inely grated zest of 1 orange. • 1 cup Epsom salts • 1 tablespoon green tea powder

• Beeswax granules, shea butter, soap nuts and zinc oxide are available online. Check out eBay for suppliers. • Use cold-pressed virgin oils, and organic ingredients where possible. • Vitamin E acts as a preservative. Choose natural vitamin E, the d form, not dl, which is synthetic. • Fill the bottom container of the doubleboiler with enough water so it doesn’t touch the base of the top container. Before putting ingredients in the top container, bring the water to the boil, then reduce heat to medium-low so the water is just simmering. No doubleboiler? Improvise with a saucepan and a glass bowl that its neatly into it. • Sterilise the glass containers you plan to use. • Allow the contents to cool before putting the lids on the containers. • These products are highly perishable, so store in the refrigerator. • If you wish, you can mix and match the oils to suit yourself, the only

Combine juice, zest, and salts in a bowl and stir until salts are well coated with juice, adding

Teresa Mitchell-Paterson BHSc (CompMed), MHSc (HumNut), AdvDipNat, is a member of the Australian Traditional Medicine Society. www.atms.com.au

Place soap nuts and water in a saucepan, bring to the boil, and then reduce heat and simmer for 10 minutes. Remove from heat. When mixture is completely cooled, strain it through two cofee ilters and bottle the liquid. Add apricot kernel or avocado oil to a pump-dispenser bottle. Top up with soap nut liquid, shake well, and add essential oil.

Nail strengthener • • • •

20ml apricot kernel oil 3 drops wheatgerm oil 3 drops myrrh essential oil 3 drops frankincense essential oil

Combine all ingredients in a jug and mix well. Pour into a small, dark-coloured glass bottle. To use, roll bottle between your palms to warm the oil; apply to nails twice weekly, massaging in well.

Green tea bath salts

natureandhealth.com.au | 87 | October-November 2016


natural beauty in the news

Marula magic! Traditionally considered to be a sacred plant in Africa, the oil from the seeds of the marula tree is a brilliant new natural beauty ingredient.

❃ Ethical and sustainable Ethically-focused companies may source their marula oil through one of the numerous Fair Trade communities in South Africa, where programs support women in village collectives. The women crack open the seed, or nut, to remove the kernels from which the oil will be extracted. Labour-intensive technology and iltration techniques are used for the extraction process in some collectives, eliminating the need for solvents and producing a high-quality cold-pressed oil with innate oxidative stability. For example, the Eudafano Women’s Cooperative in northern Namibia, which supplies The Body Shop (www. thebodyshop.com), provides income for 1,750 women in an area where no other income-earning opportunities exist. The women develop an entrepreneurial attitude through selling marula juice locally and marketing Eudafano’s marula oil internationally, and they’re taught how to manage their inances. So before buying the oil, check the company’s website to determine their policies around ensuring the wellbeing of the communities where the marula grows, and the sustainability of the industry over the long term.

A

LL parts of the marula tree are valuable – the fruit contains four times the amount of vitamin C as is in an orange, and it can be fermented to make a liqueur, while the seed oil has long been used by the African Tsonga people to cleanse, massage, and hydrate the skin, especially in babies. Light, non-greasy, easily absorbed, and noncomedogenic – meaning it doesn’t clog the pores – marula oil suits all skin types, whether dry, normal, oily, or extremely sensitive. The high concentrations of nutrients present in marula oil include the antioxidants vitamin E, in both the tocopherol and tocotrienol forms, and vitamin C, as well as high levels of omega 6 and omega 9 essential fatty acids. Oleic acid, which is essential for maintaining healthy skin, accounts for 70-78 percent of the fatty acid content. Marula oil is claimed to: help reverse sun damage; boost cellular activity; reduce the appearance of fine lines, wrinkles, redness and blotchiness; improve and restore skin elasticity; promote production of collagen and elastin to improve skin firmness, density and volume; protect against free radical damage from pollution and sun exposure; hydrate at the deepest levels; and help heal and reduce acne blemishes

Marula oil helps reverse sun damage, boost skin cell activity, and reduce the appearance of ine lines and wrinkles. and scarring, through its antimicrobial and anti-inf lammatory properties. While these claims have not all been substantiated through scientiic research, there’s no question that marula oil beneits the skin and especially the hair: just a few drops worked into your hair leaves it soft and shiny, reducing frizz without weighing down the strands. Simply rub your hands together to warm the oil, and pat your hands over your face rather than rubbing the oil in. When applying it to the hair, focus on the ends. Longer, thicker hair will need a little extra. Teresa Mitchell-Paterson BHSc (CompMed), MHSc (HumNut), AdvDipNat, is a member of the Australian Traditional Medicine Society. www.atms.com.au

natureandhealth.com.au | 88 | October-November 2016


natural beauty pamper me

Pamper me Our favourite must-have natural and organic beauty treats this month. Effortless anti-ageing Immortelle Rose Serum from Ocinium, the new eco-luxe antiageing organic skincare range, is a lush blend of pure botanical oils and herbal extracts. www.ocinium.com

Clarify your skin Pinch of salt Saltie Soul’s Watermelon Sea Scrub is an all-natural blend of antioxidantrich watermelon and pomegranate and purifying minerals to gently exfoliate skin and leave you glowing. www.Orli.com.au

zk’in Certiied Organic Clarifying Exfoliator contains organic, Australian-grown Arabica coffee beans to clear and polish skin, while the caffeine content improves irmness and alleviates pufiness – bonus: it’s free from nasty plastic micro-beads. www.pureandgreen.com.au

Pretty powerful Natralus 95% Pure Moisturiser means that 95% of the ingredients are pure, active ingredients like organic paw paw and aloe vera – quite a feat, when the most abundant ingredient in most moisturisers is usually water. www.natralus.com.au

Lip it good Luk Beautifood’s 100% natural Lip Nourish lipsticks contain avocado, honeycomb, cocoa butter, and cold-pressed organic oils, and come in absolutely lovely colours. www.lukbeautifood.com

Fake, don’t bake Spring is here, which means skin is going to be on display. Carol’s Beauty certiied organic, 100% natural tan enhancer gives a healthy glow, with minimal sun exposure. www.carolsbeauty.com.au

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natural beauty gorgeous picks

Natural beauty Beauty editor Lisa Tristram picks her favourite pink pretties for spring, and chats with heme Rains, founder of Synthesis Organics.

Expert tip: Practise what you preach As children we are taught never to say anything negative or discouraging that could hurt someone’s feelings or leave them feeling less than they are. Then, as adults, we teach those same lessons to children. But are we, in fact, practising what we preach? Maybe you don’t say it out loud, you only think it, but whenever you criticise yourself, you are hurting someone’s feelings, and leaving them feeling less than they are – that person being you. So the next time you think - not good enough, pretty enough, smart enough, or thin enough - enough is enough! Leigh-Ann Comarmond is the creator of Mindful Beauty Therapy™. www.enthrallingbeauty.com.au

Pretty iin pink P i k Star ingredient: Rose “A rose by any other name would smell as sweet ...” well, clearly Juliet had not sniffed some of the synthetic fragrances passed off as ‘rose’ today. Treat your skin and your senses to the anti-ageing and mood-boosting health and beauty beneits of true rose essential oil and pure rosewater. Try: Zen Botanics Bulgarian Rose Hydration Mist ($25.00, www.zenbotanics.com.au) and Weleda Wild Rose Creamy Body Wash ($17.95, www.weleda.com.au)

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Pink is the colour of self-love and nurturing, and what better way to pamper yourself than with this array of rosy-hued treats? A vegan lipstick, mineral blush, soothing hand cream, and natural fragrance will colour your world with a little loving kindness. Try: Altereah Bio Pink Perfume Tenderness ($52.00, www.altearah.com.au); Lily Lolo Pressed Blush Duo in Naked Pink ($32.00, www. beautifulbecause.com.au); Kosmea Rose Hand Cream ($19.95, www.kosmea.com); and SCOUT Cosmetics Lipstick in Captivate ($24.95, www.scoutcosmetics.com).


natural beauty gorgeous picks

Beauty editor’s pick There are some products you just want to shout about from the rooftops, and Aspect’s Extreme B17 Serum is one. Aspect’s philosophy is to work with nature, not against it; free from mineral oil, parabens and synthetic fragrance, their products only use ingredients that truly work, such as the niacinamide in the Serum, which is a potent cell communicator that reduces discolouration and prevents moisture loss. Try it: Aspect Extreme B17 Serum ($124.00, www.aspectskin. com.au).

Smell sweeter KO your B.O. with Babs Deodorant Creme – with coconut oil, arrowroot, and essential oils, it’s naturally antibacterial and effectively neutralises odour. www. babsbodycare.com.au

Flower power Spring has sprung! Celebrate your inner bohemian hippie-chick soul with this pretty and feminine handmade loral crown, which is bursting with colour. www.Teacup.etsy.com

Natural beauty SOS Drawing on her 10 years’ experience in the wellness and day spa industries, natural beauty therapist Belinda Hughes is an expert in toxin-free health and wellbeing. www.naturalbeautyexpert.com.au/ Q. I have sensitive, reddened skin especially on my cheeks - and cleansing seems to make it worse! A. Cleansers can contain chemicals that strip skin of natural oils. I recommend p g with an oil-based pre-cleansing make-up remo over like Simple As That, followed by cleansing with OrganicSpa Cream Cleanser. Tryy: Simple As That M Makeup Remover ($19.95, www. n naturalnationco. c com.au), O OrganicSpa Cream C Cleanser ($44.95, w www.organicspa. com.au)

Green queen: Theme Rains Theme Rains founded Synthesis Organics in 2006, inspired by over a decade of study, practice, and teaching in the healing arts in Australia and internationally. www. synthesisorganics.com What inspired your passion for organics? I have the utmost respect for the healing power of nature, and I love that the organic movement honours and protects that. For the sake of everyone’s health, the environment, and the wellbeing of farmers and animals, I choose organic wherever possible: skincare, clothing, food, cleaning products, and even bedding. As a child I was guided by the inluence of a traditional medicine woman in South Africa, and later I made the decision to live as harmoniously as possible with nature, moving to the Byron

Bay area and immersing myself in alternative therapies and conscious living. My respect for nature and the sacred gift of life kept growing - and with it my passion for organics. What is an ingredient you are in love with? My all-time favourite is organic rose otto essential oil! It has so many beneits for the skin and the most incredible aroma; it also opens the heart chakra and has the highest vibration of any known ingredient, uplifting anyone who comes into contact with it. What do you do for downtime? Yoga, meditating and walking in nature - by the ocean, through the rainforests or in the bush. And I love to dance and play and laugh with my tribe.

Want more natural beauty tips, ideas, and offers? Like and follow us on Facebook, Instagram, and Twitter! natureandhealth.com.au | 91 | October-November 2016


organic living food provenance

From paddock to plate It’s not unreasonable to want to know where our food comes from, but it can be a battle with inadequate labelling.

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F you want transparency and control over your food, then look no further than the Australian Certiied Organic Bud logo when shopping. Australian Organic is the owner of leading certiication organisation Australian Certiied Organic. The Bud logo can be found on a majority of certiied organic products sold in Australia: not a surprise when you realise that the Australian organic industry is worth over 1.72 billion and is one of the fastest growing agricultural trades in Australia, growing 15.4 percent, year on year. Australia is home to the largest area of certiied organic farmland in the world, expanding more than 22 million hectares.

Seeking transparency All products and produce certiied by Australian Certiied Organic must show full transparency and traceability of the supply chain, from retail through to transportation and right back to the farm. In response to shoppers’ increasing interest in the source of their food, Kialla Pure Foods, Australia’s leading processor of organic cereal grains and certiied by Australian Certiied

Organic, has designed the Farm2Plate Tracker, which allows shoppers to track their grains back to the actual farmers who grew them. Shoppers can scan the QR code using their mobile, and via the internet they can know immediately where and how their food was grown and processed. Kialla have honed into satisfying human curiosity and admittedly, some of our trust issues, by also including videos and photos of farmers, and maps of their location. Paul Stadhams, CEO of Australian Organic, states that several companies convert to certiied organic status so as to reassure customers of their brand values and to maintain their organic integrity in the marketplace. Any product carrying the Bud logo must meet Australian Certiied Organic’s strict standards. Animals must be free to range, pasture fed, and farmed socially, responsibly and biodiversity friendly. Australian Certiied Organic doesn’t tolerate Genetically Modiied Organisms (GMOs) in production, from seeding to packaging. Any product that has added or been grown with additional GMOs or synthetic pesticides, herbicides and antibiotics is simply not able to be certiied, as it is no longer how Mother Nature intended it to be. Shoppers are guaranteed that what they purchase is not modiied or treated with toxins in any way. The Australian Organic Market Report 2014 shows 62 percent of consumers that purchase organic products do so for the non-GMO assurance. Australian Certiied Organic focuses on the whole certiication process, from farm to plate, which means that animal welfare is fundamental

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organic living food provenance

he words sustainable, free range, eco and GMO-free don’t necessarily mean a product is organic. Only a certiication logo like the ACO Bud logo means it is all these things! to certiication. Animals must be given quality of life that allows them to perform their natural, social and physical functions. Livestock must be free to range, meaning no caged chickens or sow stalls. Cattle cannot be injected with synthetic growth hormones or routine antibiotics and must be bred using natural methods, avoiding electric prodders as a routine management method. Live export is also prohibited – cattle must be transported according to strict requirements. Certiied organic farmers agree that this has an impact on the quality of the produce that is created. Start considering the complete life cycle of the product – from paddock to plate. Head to www.austorganic.com for more information.

❃ Meet the makers We shine the spotlight on three certiied organic Australian growers and wholesalers, to hear their thoughts on the satisfaction organic farming brings them – personally, environmentally and consciously.

The Organic Farm Gate Anthony Bauer (pictured) and Anthony Beutel (Directors) The Organic Farm Gate is Australia’s largest group of certiied organic farmers. They work together to plan, grow, pack and distribute a range of fruit and vegetables, year round. The Organic Farm Gate coordinates supply from key farms across the country to supply core lines every day of the year. What is the difference between your certiied organic produce and others? We are passionate about real, organic food that tastes great, is of the highest quality, full of nutrition and is good for your health and the environment. All our farms are certiied organic to Australian and international standards, grown in Australian soils and are Australian owned and run family businesses. The culture is that of generosity in mentoring other growers and the drive to make the industry more cohesive. (www. theorganicfarmgate.com.au)

Barambah Organics Ian Campbell (Founder and Director) Barambah Organics is an Australian, family owned business that was started in 2002 by Ian Campbell. Barambah has two dairy farms, one on the picturesque Dumaresq River and the other on the Macintyre Brook. They produce milk, soft cheeses, yoghurts, pure and sour cream, and high protein smoothies. What impact does producing certiied organic products have on your business? At Barambah cows are fed a balanced diet with all their required natureandhealth.com.au | 93 | October-November 2016

nutrients. We believe that what cows are fed and how they are treated has a massive impact on the quality of milk produced. All farm inputs are approved under the Australian Certiied Organic Standard, ranging from grain and pastures to natural remedies for farm animals, ensuring that the milk is of the highest quality and taste. The milk is not homogenised, meaning it is kept in its most natural state. Probably why people say that Barambah tastes like real milk! (www.barambahorganics.com.au)

Eco-Farms David Como (National Operations Manager) Eco-Farms is an Australian privatelyowned wholesaler, distributor, importer and exporter of certiied organic wholesale and prepack produce as well as a comprehensive range of organic grocery lines. They became certiied by Australian Certiied Organic in 1993. Where does your fresh produce come from? The majority of our fresh produce is sourced from hundreds of quality growers and processors throughout Australia. We strive to support local organic farmers and give them the opportunity to grow and expand their business, just like many of them did for us when we started. One of Eco-Farms’ many loyal farmers is Shayne Eldridge of Eldridge Fresh Organics. Shayne grew up learning the ropes of organic farming on his parents’ farm, who started supplying their fresh certiied organic produce to Eco-Farms when it irst began, and now Shayne and wife Julie do, too. They produce green and red capsicum, cucumbers, potatoes and a number of different varieties of tomatoes. (www.ecofarms.com.au)


organic living a therapeutic garden

Healing gardens Naturopath Linda Moon describes how to create a garden designed to relax, revitalise, and solve health problems, including asthma, hayfever, and stress.

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EXT time you’re feeling stressed, depressed or sick, step into the garden: just some of the proven beneits include improving mood, blood pressure, immune function, circadian rhythms, and vitamin D levels. Clare Marcus and Naomi Sachs, the authors of Therapeutic Landscapes, say nature was once viewed as intrinsic to healing. “This important connection was largely lost by the 20th century,” they write. “Now, however, it is being rediscovered, in the form of healing gardens.” Healing gardens have existed since ancient times and include monastic cloister gardens and Japanese Zen gardens. Yet, research-based evidence linking gardens and health is a recent thing, pioneered by environmental psychologist Roger Ulrich in the 1980s. His groundbreaking study, published in Science, proved patients recovered faster if their room looked out on a view of trees compared to a brick wall. More recently, researchers at the University of California, stumbled on part of the reason why. They found positive emotions, such as awe of nature, are associated with a reduction in cytokines – proteins that promote inlammation and fever in the body. The University of Bristol, England may have discovered a stranger reason why gardening is good for us. A bacteria found in soil - Mycobacterium vaccaea - stimulates production of serotonin, a brain neurotransmitter associated with feeling happy. It’s just a fraction of the research backing the powers of nature. Any outdoor space, including the smallest patio or verandah can be created with these principles in mind. Sensory stimulation, ambience, and space for contemplation are the key goals of such gardens. Create beautiful vistas: Give your eyes a feast with lowers, trees and bushes with appealing blooms. Arrange plants, structures and garden space to create variety, symmetry, balance and green corridors leading to views. Consider the impact of colour, the scale and size of plants and spacing. Relect the seasons: Select plants so that your garden will be beautiful year-round, relecting the cycle of life. Functionality: Use smooth paths and level surfaces for ease of access. Encourage garden therapy with raised garden beds and paths. Include options for privacy.

Comfortable seating: Position comfortable seating in sheltered nooks sheltered from the wind, with variations of shade and sun and the best vantage of the garden. Moveable furniture gives lexibility to shift position. Wide stones, cushions brought from inside the house, picnic rugs or stairs can also be used to sit on. Introduce healing sounds: Mask traic noise with peaceful sounds, like wind chimes and lowing water. Attract birds with water and trees. Fragrance: Smell plays a role in our moods and emotions, afecting us via the olfactory system. Add scent to the garden with roses, Mexican orange, lemon, gardenia, lavender, sweet Alice and sweet pea - just a handful of the fragrant beauties available. Invite nature in: A wide body of evidence suggests contact with animals has health beneits for humans. Attract birds, bees and butterlies into your garden with lowers, water and trees. Install a pond for koi or goldish. Avoid harsh garden features: Choose landscape features and materials that relect nature, like wood, stone, pebbles, twigs, bark, and hedging plants. Block unsightly views with trees, shrubs and hedging. Avoid thorny plants, sharp edges and harsh artiicial structures and materials like concrete that can create glare. Avoid toxic chemicals and plants: Avoid using pesticides, fungicides, chemical or inorganic fertilisers and other toxins in the garden. Get rid of plants that harm or hurt, such as stinging nettle and blackberry. Make visual connections: Be mindful of the view from the window. Conceal a bad view with a tree, living screen, bamboo, vertical garden, pot plants, or other natural elements. Easy-care: Avoid having your garden becoming a source of stress by designing it to be low in cost, maintenance and sustainability. Mulching will reduce the need to weed and water. Select easy-care plants as much as possible. Ideas for balcony gardens: Use your lateral spaces and ill with vertical gardens, trellis, window boxes, hanging baskets, and climbers. Watering and mulching is essential for potted plants. Install a water lily in a pot or a fountain. Hang chimes and lanterns.

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Medicinal plants Peppermint For indigestion, latulence, stomach or intestinal cramps, eat the leaves or take as a tea.

Rosemary For memory function; speeds hair growth, and has anticancer properties.

hyme Antimicrobial, decongestant; use for coughs, colds and respiratory infections.

Aloe vera Use the clear inner lesh of the leaves externally for sunburn, burns, cuts and dry or ageing skin.

Pot marigold A strong tea infusion of the lowers (strained well) is good for conjunctivitis, thrush, acne, and eczema.

Lemon balm Antiviral and sedative; take as a tea for anxiety and insomnia, apply as a poultice for cold sores.

Garlic Use garlic raw for infections of all kinds; it also helps blood pressure, cholesterol, and atherosclerosis.

Feverfew This pretty member of the daisy family can relieve symptoms of headaches, including migraines.

Sage Antiseptic, antioxidant and astringent, sage reduces menopausal hot lushes; or, use as a mouthwash and gargle for sore throats and bleeding gums.

Comfrey Known as â&#x20AC;&#x153;knitboneâ&#x20AC;?, this is high in calcium and vitamin C; external poultices of the leaves are used to heal broken bones. Not for internal use.


organic living industry insider

Industry insider Of course you know organic is good for you - but which swaps will actually make the biggest diference to your health?

in direct contact with your skin daily. Your skin is your body's largest organ and is a major pathway for chemicals to be absorbed into your body. Once absorbed, vital organs like your liver can be in harm's way. Certiied organic products are free from phthalates, parabens, formaldehyde, lead, synthetic fragrances, and are traceable back to their original source and your product is truly organic – just look for the Bud logo.

Processed meats Ham, sausages, bacon … are you drooling yet? But what can make that perfect brekkie disappear? Answer: The thought of what conventional meat products can have in them! Looking for claims like 'free-range' and 'grass-fed' isn't enough – unless it is certiied organic, you're still probably consuming other nasty synthetic chemicals, like sodium metabisulphite, an additive which prolongs shelf life in most conventional sausage products, but can also trigger asthma and allergic reactions. There there is the synthetic preservative sodium nitrite. Known to be cancer-causing (even our national food regulator has a guide to limit consumption), this is what makes your bacon rosy pink instead of its natural colour. These preservatives are completely avoidable when purchasing certiied organic products, so choose fresh meats wearing the Bud logo.

Milk

f you're dipping your toes into an organic lifestyle, then congratulations! You are deinitely not alone over two-thirds of Australians now report regularly purchasing organic products. To make the process as easy as possible, start with these ive staples:

Almond, soy, or just good old full cream milk, the way farmers grow food, what they feed animals and how they treat them has a massive impact on produce quality, while creating a better world for everyone, including animals. Under the Australian Certiied Organic Standard, cows must have access to pasture and a certiied organic diet, while routine use of antibiotics is prohibited. You wont ind any nasties in milk or dairy products wearing the Bud logo!

Leafy greens

Soft fruits

Lettuce, spinach, kale - we love them all, but particularly during wetter seasons it's common for conventional farmers to spray more fungicides and synthetic pesticides. There are literally hundreds of synthetic pesticides, fungicides, and herbicides registered for use on conventional produce, which might be a danger to you and also for the environment. Australian Certiied Organic supports organic farming systems and techniques like crop rotation and companion planting, which beneit native lora and fauna and help maintain healthy, fertile soil.

Grapes, strawberries, mangoes and tomatoes provide vitamins, minerals, ibre and phytonutrients - but fungicides and pesticides are also more likely to be sprayed on these fruits. A certiied organic product can show full transparency and traceability of supply, and compliance to the organic standard, from retail through to transportation and back to the farm – so take the guaranteed option. With thousands of approved certiied organic products, everything from fresh food and drinks to pet food, clothing, make-up, skin care, textiles, clothing, and bedding, the list of guaranteed organic products is endless. Just remember to look for the Bud logo when shopping, to make a better choice for both yourself and the environment.

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Dr Andrew Monk is the Chairman of Australian Organic www.austorganic.com

Cosmetics Hand wash, hair products, and deodorants all come

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organic living personal favourites

Go, girls! Fashion is a powerful way for us to share our values. Eco model Amanda Rootsey and three of her wellness expert buddies share their ethical faves. The vegan chef

The soulpreneur

Adele McConnell is the creator of the award-winning website Vegie Head, co-creator of online business academy for foodies and health bloggers, Make Some Real Dough, and the creator of new vegan lipstick and skincare range, Dusk by Adele. (www.vegiehead. com, www.adelemcconnell.com, www.duskbyadele.com) Adele loves businesses that do good in the world like Toms shoes, who give a pair of shoes to a person in need for every single pair sold – one for one.

Yvette Luciano is the CEO and creator of www.Soulpreneurs. com. Yvette loves investing in long-term pieces, supporting Australian brands like this Camilla top, made from sustainable, crueltyfree modal.

The eco model Sharing my faves, too! I’m wearing Nobody denim shorts, which are made fairly in Australia, organic cotton and bamboo top from Sinerji, sustainable bamboo sunnies by Sticks and Sparrows, and my Vegan Style sneakers are pinatex or pineapple “leather” ” – which means they’re made from pineapple leaves!

The TV nutritionist Lola Berry is the author of The Happy Cookbook and The Happy Life, and also has a gorgeous juice bar and wellness café, Happy Place. (www.lolaberry.com). Lola loves Australian brands like Tigerlily, which reuse leftover fabrics from their swimwear designs to make the furnishings in their store.

Amanda Rootsey is a youth mentor guiding teen girls to conidence through her Shine From Within programs and is an eco-model, working exclusively with ecofriendly and ethical brands. www.amandarootsey.com.au

natureandhealth.com.au | 97 | October-November 2016


organic living top tips & great ideas

October

Strap it on!

is the month to... Plant a pod Vegepod has an easyto-assemble veggie garden kit with a clever mesh hood to let rain in and keep bugs out, eliminating need for sprays, and it can be used anywhere, from a traditional backyard to the tiniest city balcony. www.vegepod.com.au

Choose blue Harvard University researchers analysed data on diet and lung function in military veterans, and after 16 years, found that a high intake of blueberries – which was deined as just two servings a week – equated to signiicantly better age-related lung function.

Super-lightweight and versatile, this 100% recycledfrom-PET backpack can be just rolled up and packed in a suitcase or overnight bag, or stashed in the car for last minute trips. www.upcyclestudio. com.au

“I do not try to dance better than anyone else. I only try to dance better than myself.” Mikhail Baryshnikov

R and Rise shine According to Ayurveda, Ind a’s ancient healinng tradition, unnatural light, such as ofice luorescent lighting, depletes prana, or vital energy. A simple way to boost prana is to let yourself be woken by natural light, so leave your blinds open.

Get down and dirty

Freshen up

Get your crop of summer green herb and veggies off to a great start with these clever handmade clay marker sticks. www.downthat littlelane.com.au

Buy a little black dress

Spring-cleaning? We love these handembroidered organic linen lavender sachets! www.etsy.comAustralia

Favour fermenting

Turn heads with this lattering long-sleeve organic bamboo jersey dress – breathable on the skin, this ubersustainable fabric also drapes beautifully. www.thatonline shop.com.au

Sew and sew Sewing is calming, plus you have the satisfaction of making something beautiful to wear or for your home. We like these indigenous-inspired organic cottons. www.aboriginalfabrics.com.au

Take Nature & Health with you wherever you go, by downloading our app to your smartphone! http://itunes. apple.com/au/app/nature-health/id610097531?mt=8

The bacterium C. accolens, found in yoghurt and miso soup, has been shown to re elease a substance that inhibits bacterial pneumonia in the nose and on the skin, says an mBio study.

For more great natural health and lifestyle ideas, visit www.natureandhealth.com.au Like us on Facebook, and be in the running for our fabulous weekly Freebie Friday giveaways, www.facebook.com/NatureAndHealth!

natureandhealth.com.au | 98 | October-November 2016


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