Page 1



holistic beauty issue

Tiger nuts U


a healthy start contents

Contents December 2016 - January 2017

Food + nutrition 58 Food for thought Vanessa Kimball dishes about political activism at the kitchen table.

64 Fact or fiction? We sort facts from fallacies when it comes to food allergies and intolerances.

66 Microwave myths Quick, safe and smart – or not?

68 Nutrition notes News, expert tips, recipes, and the latest food and diet information.


❃ Special Natural beauty

10 Meet Cheryl Richardson The renowned author and teacher on how to redefine success.

16 Ahead of the curve A convention-defying and powerful bodywork therapy.

18 Breeze the menopause Life doesn't have to be all hot and sweaty!

20 Stealth fighters Stressed? Exhausted? Lacking stamina? There's a herb for that.

22 Understanding PCOS Like a hormonal time bomb, this can strike a woman at any life stage.

26 Love your heart The main culprit in heart disease may surprise you.

28 In the news We check out … tiger nuts.

30 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! | 3 | December 2016-January 2017

34 Drop a decade! These easy expert tricks will have you looking as young as you feel 38 Beauty superstars Discover the nutrients which give you a glow. 40 Cleaner beauty Check out the controversial ingredients found in everyday skincare products. 42 Vegan make-up miracles These products define themselves by not harming animals. 44 Cultivating beauty When seeking confidence, be mindful of your thoughts and beliefs. 46 Mirror, mirror Your face is sending you signals about your health – what is yours saying? 48 So beautiful! Meet the winners of our tenth annual natural Beauty Awards for 2017! 56 Natural beauty News, expert tips, product picks, and the latest information.

a healthy start contents

Mind + spirit 70 Meet Cassie Mendoza-Jones Elevate your thoughts, and get out of the comparison trap.

74 Make a difference One simple promise to yourself can enhance every aspect of your life.

77 Come alive! At the end of this yoga practice you will feel grounded and re-energised.

80 Connections News, tips, and inspirational insights.

Organic living 83 Industry insights Decoding the plastic dilemma

Regulars 06 08 98 96

❃ On the cover 20 38 48 34 28 46

Nature’s secret weapon Eat your way beautiful Banish signs of ageing Drop a decade Tiger nuts What your face says

84 Oy, soy!

Editorial Letters This is the month to ... Subscribe today!

Is it good for you or not?

87 Funky fibres When it comes to textiles, science is providing innovative, eco-friendly options.

88 Permaculture 101 Delve into the philosophy of working with Nature’s rhythms.

Cover image: Thinkstock

Subscribe today! Turn to page 96 to get your hands on this month’s great offer! | 4 | December 2016-January 2017

Are your hair, skin & nails shiny, smooth & strong?


Easily absorbed minerals* traditionally used in Tissue Salt therapy to improve the condition of hair, skin & nails. Available in health food stores & pharmacies For more information go to:

CHUESSLE ISSUE SALT Contains lactose. Homeopathically prepared formulations * . Always read the label use only as directed. If symptoms persist, consult your healthcare professional.

a healthy start editorial

Editor Pamela Allardice National Sales Manager Lynda Prince Tel: (02) 9213 8244 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 Yaffa Custom Content Director Matt Porter Tel: (02) 9213 8209 All mail: GPO Box 606, Sydney NSW 2001, Australia.

SUBSCRIPTIONS WWW.GREATMAGAZINES.COM.AU FREECALL: 1800 807 760 EMAIL: 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 Customer Service Manager Martin Phillpott Publisher Helen Davies Production Director Matthew Gunn Art Director Ana Maria Heraud Studio Manager Lauren Esdaile Designer Stephanie 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 reflect 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.

Winning ways A

FEW years ago a friend of mine, Mary, was feeling so run-down she went to her doctor. After hearing her complaints about dry, sensitive skin and wheeziness, and running the usual tests for thyroid health and allergies, she suggested Mary stop using beauty products that contained chemicals. “I was shocked to learn that so many personal care products could cause skin and respiratory allergies, and even raise the risk of cancer,” she said. She tossed out chemical-laden products for natural and organic versions, and felt her breathing and skin both improve. Fast forward to today, and the demand for safe, pure beauty products has gone global. Even big multinational brands are responding to consumer demand for products which contain no parabens, sulphates, artificial colours or fragrances. It’s also 10 years since we introduced our annual Natural Beauty Awards. We know that problems with skin and hair rank as one of your major concerns, and our naturopathic philosophy regards the skin as the largest organ in the body, and one that absorbs whatever is put onto it. So, we look for formulations which are as natural as possible, use certified organic herbs, and essential oils, and are also sustainable – using recycled materials for packaging and washable brushes rather than sponges that end up in landfill, for example.

Check out our winners on page 48! What is your favourite natural beauty brand? Share with me at, and you could win a year’s subscription. And congratulations to Katie Webster for sending in her favourite tip for celebrating spring: “I take my beautiful dogs Kovu and Daisy on a nice long bush walk with a healthy organic picnic! Namaste, Katie.” She wins 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 P.P.S. Sign up for our FREE weekly e-news, delivered right to your inbox. Simply visit our homepage to subscribe and start getting healthier. | 6 | December 2016-January 2017

letters what you have to say

Letters What you have to say about great gadgets, gene mapping, overcoming obstacles, and a clean, green home.

❃ What’s worked for you? A selection of natural health hints and tips from our readers

Soothe sore muscles: I take a concentrated extract of curcumin daily, and I have noticed a significant improvement in post-workout recovery speed and less muscle soreness. Kyle Holden, Redfern NSW

Insomnia solution I have never been a great sleeper, and you name it, I’ve tried it – sleeping pills, massage, chamomile tea, lavender oil – to no avail. Imagine my joy when I discovered yoga nidra – not only do I fall asleep faster, I stay asleep, not waking with every creak in the house. Serena Shorte en, Chippendale, N NSW

Bloat, be gon ne I take a teaspoon each of apple cider vinegar v and aloe vera gel in warm water before each me eal, and this has completelyy cleared up my indigestion and reflux. Aurelia G., via e-mail

Dear doctor Thank you for the awesome interview with Dr John Demartini. What an inspiration! I have followed his life and career for many years, and have always been impressed by his ability to overcome obstacles which would have floored most people – from being profoundly dyslexic, yet teaching himself to read through sheer willpower, to losing his wife, Athena Starwoman, at a far too young age. Despite his problems, he only ever seeks to uplift and inform and help. We could all learn from his example. Michaela Beckwith, via e-mail Michaela wins this amazing prize pack from Eco Tan, containing: Cacao Firming Mousse, Face Tan Water, Extreme Exfoliant Glove, Coconut Deodorant, Pink Himalayan Salt Scrub, and Foaming Body Wash. The prize pack is valued at $156.25. For more information on Eco Tan and their products, visit

Green home Your a rticle on detoxing your home was an eyeY opeener. I already use bicarb soda for cleaning ust about everything – but I hadn’t given a t of thought to air quality, and some of my windows wouldn’t have been opened in six months or more. Now I air the whole hhouse at least once a week; it feels cleaner a nd I sleep better. JJaan Showers, via e-mail

Drrying out

Favourite inspiration I love rereading your articles, but Charmaine Yabsley’s “21 ways to find happiness” is a standout. Simple, positive ideas – a great reminder of how we are all responsible for our own happiness. Helen Richards, Quinns Rocks, WA

Value for money I bought your October issue, and I read every word. Every article seemed to have been written just for me, from the one on coeliac disease (my niece has just been diagnosed) to the aromatherapy rituals (which I am now practising daily). Chris Millbank, Paddington, Qld

Gene-uine knowledge I was fascinated to read about gene mapping (October). I get migraines with auras, so I took the article to my GP to show him, and as soon as the test is available for this gene mutation, you can be sure I will have it. In the meantime, I am taking extra B-group vitamins, as Lyn Griffiths recommended. Tamara Slade, via e-mail Got something to say?

I was toossing up whether to buy a Nutri-bullet, but I changged my mind when I saw your review of the Excalibbur Food Dehydrator (October 16). What a revelaation! My partner jokes that he’d better not stand still too long, or I will dehydrate him, but I am havving a ball making kale chips, fruit roll-ups, and all sorts of vegetables – dried onion and garlic are wonnderful pantry staples. Recommended! Anniessaa Kelly, Repton, NSW

Chat to us on Facebook at Tweet us at Follow us on Instagram at Send an email to | 8 | December 2016-January 2017



Traditionally used for the temporary relief of bruising, mild sprains and minor sports injuries. z z z

Paraben free Fast absorption Australian made

THE ACTIVE INGREDIENT IS EXTRACTED FROM THE FLOWERS OF THE ARNICA MONTANA PLANT Available in health food stores and pharmacies Always read the label and use only as directed. If symptoms persist, please consult your healthcare professional. CHC 71328-04/16

health interview | 10 | December 2016-January 2017

health interview

Time to thrive! Amy Taylor-Kabbaz talks to Cheryl Richardson, bestselling author on self-care and spirituality, about redefining success on your own terms.


S a New York Times best-selling author, one of Hay House’s big international names, and a speaker and coach who has travelled the globe speaking to thousands and thousands of fans about self-care and spirituality, Cheryl Richardson had what appeared to be an amazingly successful life. But underneath, the coach and writer is a woman deeply committed to exploring what it really means to honour yourself and your needs - even if that has meant stepping back from the international stage. Self-care and self-nurturing are even more of your focus now, aren’t they? Yes, they are. I mean, this has always been the focus of my life: Over the years, I’ve definitely taught what I needed to learn and I feel like I’ve learned a lot. I think probably the broader example or the broader topic that I cover is really about living an examined life, paying attention to the choices we make, cultivating self-awareness, making a commitment to the evolution of the soul. These are the kinds of things that have always been deeply important to me. You travelled the world, and were a New York times best-selling author was that success to you? Well, I certainly have been blessed to live a very full life that has included a tremendous amount

of success that I never would’ve imagined, and I’m deeply grateful to be able to write books. I love writing, it’s always been important to me. I’m also deeply grateful to be able to teach; that’s something equally important to me: to teach what I’m learning. And to be able to reach as many people as I’ve reached with my work is really beyond what I expected. The truth is, if I died tomorrow, I would die feeling like I made a major contribution to the world in some way. I feel grateful that I feel like I’ve done something significant with my life, so in that regard it’s been wonderful. However, I think life goes in ebbs and flows. There are times where we experience a lot of success, a lot of forward movement, a lot of achieving or accomplishing, particularly in that stage of life between 30 and 45 or 50, when we’re building a career or we’re building a family. At that point, I reached a stage where I needed to stop and pull back and reevaluate my life, and really look at the choices I was making. So yes, at one point it was wonderful to be travelling the world and meeting lots of people and seeing lots of different places - but then at some point, my soul needed something different. | 11 | December 2016-January 2017

I’ve stopped comparing myself to others; instead I’ve really cultivated a connection to an inner life.

health interview

I needed to be home more. I needed to be with my husband more. I needed to be with my little cat more. I needed to be off aeroplanes, and I needed to pull back and regroup a bit - and that’s a lot of what I’ve been doing in the last couple of years. How can you be brave enough to say, ‘Actually, I don’t think this is what I want right now?’ It was a very scary decision, because in a lot of ways I was fortunate enough to achieve a certain level of success that many people only dream about. It was certainly beyond what I could’ve dreamt about, suddenly having my work making an impact on thousands and thousands of people, plus getting to see the world, and getting to teach with Louise Hay, who had been a mentor and somebody I really looked up to. To pull back from that was a brave decision - but I think the reason I could make that decision is because I’ve always been somebody who has invested my own personal growth first and

I have entered a feminine period in my life. I often say that I’m now more focused on becoming the chalice than the gladiator. It’s really a receptive time. foremost, and I suddenly knew that if I didn’t pull back and re-evaluate the choices I was making, I wasn’t going to make as good a contribution as I had been able to up until then. It has required patience. It’s required a willingness to sit with the discomfort of hearing the scary voices that say, ‘You’re damaging your career’ or ‘You’re throwing it all away’ or ‘You’re losing ground.’ But the beauty of getting older is that I’ve stopped comparing myself to others and I’ve stopped comparing my success to the success of others, and instead I’ve really cultivated a connection to an inner life that is far more important. Because of that, the fulfilment and the meaning I experience in life balances out the fear, so it makes it easier. Society has a very masculine idea of success - but you’ve used the divine feminine to redefine success for yourself. Yes - I would absolutely say that the first half of my life was a much more male, masculine energydominated life. It was about achievement and drive and accomplishment and conquering life, and I reached a point where that wasn’t working for me any more. It wasn’t even bringing me

what I wanted. I have entered a feminine period in my life - I often say that I’m more focused on becoming the chalice than the gladiator. It’s really a receptive time in life. It’s a time where I pull back and I say, ‘OK, let me re-evaluate. Let me sift through my life experiences thus far and see what stays’. And what has stayed for me has been beauty, my connection to nature, my connection to wildlife, my connection to my husband, and to the friendships and relationships with colleagues that exist on a deeper level. My inner life has begun to play a more balanced role in my whole life. Instead of being so outward-focused, I’m much more interested in creating the space and allowing what’s next to move toward me. Do you still set goals? If we take our foot ‘off the pedal’, does that mean we have no forward movement? Well, this is where courage comes in, because I would say that no, I don’t set goals like I used to, except that my goals now are to live more peacefully, live more spontaneously, to maintain spaciousness in my calendar, and to maintain an authentic connection with my audience, especially through social media. Now, for example, I have this practice over the weekend of looking at not only the week coming up, but the week after that, because it’s so easy, when you book your schedule out, to book things and then regret it as it comes up, right? So I pay attention, and my goal, when I look at my calendar, is to have more space than I think I should have. I’m also more focused on creating a consistent quality of life and, most importantly, creating a consistent practice of presence. I find then that what happens is that life simply brings me the next step, the next project, the next best thing to be focused on. I’m just finishing my next book, and so you could call that a goal - but this time, it’s very different. It’s not a self-help book. I’m actually publishing one of my journals, so that I can move from teaching people the how-tos of building a great life to instead demonstrating what it means to live an examined life, a life committed to consciousness and the evolution of the soul. Wow, that takes a lot of courage too! It does! I have to say I’m just finishing up the edits now and every day I say to myself, ‘Are you sure you want to do this? Are you sure you want to publish this? Are you sure you’re not going to regret this after you do it?’ But it feels like this is a good example of what came to me when I really pulled back and started to create some space. I felt like I had written an awful lot about what one needed to do in order to live a soul-directed life, and I | 12 | December 2016-January 2017

health interview | 13 | December 2016-January 2017

health interview

reading other people’s journals - I always mention May Sarton as my first inspiration. She wrote Journal of a Solitude, and it gave me an inside view into the life of a creative woman, of a writer, and I loved it. So the moment my husband said it, it made so much sense to me because it felt like the next evolution of my work. You’ve really explored what creativity is - beyond writing a book, or painting a picture … Yes. As a matter of fact, in the last two years in particular, I have absolutely been exploring the creative expression in everyday life. I’ve spent time planting a deck garden with big pots of flowers and coordinating different kinds of flowers, textures, colours and scents, and I spent several months going through my whole wardrobe and getting rid of so many clothes that just no longer felt like they reflected who I was, and instead slowly buying pieces that I really loved that felt like they reflected who I was and were a creative expression of me. Exploring different ways of expressing my creativity in everyday life right here in my home brings such joy and satisfaction.

My goals now are to live peacefully, live more spontaneously, and to maintain spaciousness in my life - when I look at my calendar, I want to see more space than I actually need. honestly felt like I had covered the outer physical world, the emotional world, developing qualities of character that would support us, and then the spiritual world in The Unmistakable Touch of Grace, where I talked about my own spiritual journey. I’d written about extreme self-care and the kinds of things I had to do in order to handle a family crisis where I was a 24/7 caregiver. When I looked at my body of work, I realised I’d pretty much said all I needed to say about what to do to create a great life, and what I needed to do now was just show my readers how that plays out in day-to-day living. Actually, it was my husband who first suggested it! I was trying to figure out what I was going to write about next and he said to me, why don’t you just publish one of your journals - the intimate life of a modern-day creative woman? I’ve always loved

Are you excited by the conversation around the Divine Feminine - of doing things a different way and not being so overwhelmed? Some days I am. On the one hand, I’m not really interested in compromising the way that I live now. I like being home more. I like being with my husband more. I like gardening and I like seeing the different seasons unfold - but I also like staying connected to my audience, and I appreciate the fact that now with the Internet and with social media, I’m able to do that more. Some days - I’m not even going to say most days - but some days I actually feel good about it. Then there are some days where I get pulled back in. There are voices in my head that say, ‘Are you crazy? You need to be out there travelling again. You need to be doing television. You need to be doing all of the things you used to do to keep your career alive and to keep books alive.’ But the truth is, I actually believe there’s a more elegant and efficient way to reach the people who resonate with my work, and I think it begins with extreme self-care of myself. I know, as a writer, that the consciousness that I maintain when I write or when I teach gets transferred to my readers or to my students, so I have a responsibility to stay invested in taking good care of my level of consciousness and working to elevate that as best as I can. | 14 | December 2016-January 2017

health interview

❃ Fear of missing out There are two things I want to say about the voice that says we should be doing more, or we’re going to miss out. One is one of the important things we learn as we embrace a more feminine way of life, and that is the importance of learning to sit with wanting something when it may simply not be the time to have it. Don’t let me forget that I want to go back to that, but the second thing in regards to that voice is that the minute it says to me, ‘Cheryl, you should be travelling the world again’, I stop and I just consider what that means. I say to the voice, ‘Alright, if you want to do that, we can do that. Let’s look at what that means. Do you want to book yourself just a couple of speeches, or do you want to h go ahead and say yes to all of the invitations that you get? Do you want to travel maybe once a month?’ And when I really consider what that all means - packing a bag, getting in a car, driving to the airport, sitting in the airport for an hour, lines forever - nine times out of 10, my answer is not an absolute yes. However, when it is an absolute yes, then I go ahead and do it. But I just find that, for all of us, whether you’ve achieved the outward success I have or you have success in your job or success in a relationship or success with your business, when you feel the call to move on to the next stage of your life and those voices kick in, well, they’re often the voice of the ego. So when you hear that voice saying, ‘Hey, don’t you want to invest more in your outer life again?’ I think if we just stop and really explore what that would mean and imagine actually doing it, we’ll know whether or not it’s the right thing to do. The second thing I want to say is about | 15 | December 2016-January 2017

the sitting with wanting something. This is a skill that comes with maturity. It’s like an advanced skill where you consciously recognise that, ‘Yes, I’m going to allow myself to want this, and to wish that I could have it - but also to recognise that right now, my soul needs something else’. It’s never black and white. I think that if you continue to want something consistently, over and over again, and if my mind kept coming back to something over and over, and I really went through it in my mind and I still wanted it, I would make it happen. I would just make it happen. We have to be able to listen to those voices, welcome them in, honour them, listen to what they have to say to us, and then make conscious decisions about what we’ll do, not an impulsive decision. I also want to say that I can imagine that there are people reading this, thinking, ‘Oh, yeah, easy for her to say, because maybe she can afford to take this space, but I can’t because I’ve got kids’ or ‘I’ve got a job that forces me to work 60 hours a week’, or whatever. I want to be sensitive to that, because I was that person, and I meet those people all the time, and I know what it’s like to struggle with that issue. I spent a lot of time getting my finances in order. I always talk about money as the foundation, probably because I come from a financial background – I was a tax consultant early on. I see taking care of our finances as being so intricately linked to taking care of our space, because it’s the quickest excuse we’ll ever have for not being able to take the time out we need. So I say that, if you’re reading this and you’re feeling like, ‘Well, sure, she can do it, but I can’t’, the truth is, that anybody can - but it may take planning and some work. I have simplified my life dramatically. That’s part of making space. And I am still in the process of dramatically simplifying my life, so that I have the freedom to follow the calling of my soul and not tempt the ego back into having a stronger role. That’s what space can do.

health therapies

Ahead of the curve A convention-defying doctor on a mission to alleviate pain and improve function developed a powerful bodywork therapy, as Laura Greaves discovered.


DA Rolf was a trailblazer. By 1920 – an era when little was expected of women beyond childrearing and domestic duties – New York City-born Rolf had earned a university degree and a PhD in biological chemistry. She went on to study mathematics, atomic physics, and biochemistry in Europe, all before the age of 30. Rolf was accustomed to going against the grain, so it’s perhaps not surprising that in the 1930s and 40s she developed the alternative healing therapy known as Structural Integration, or ‘Rolfing.’ The deep tissue technique claims to reorganise the body’s fascia – connective tissue that surrounds muscles, bones, nerves and organs – in order to reduce pain, discomfort, and compensations. The therapy evolved as Rolf studied alternative healing and experimented with soft tissue manipulation in her search for solutions to her own health problems and those of her two sons. There are today almost 2,000 RISI-certified practitioners around the world. Manual therapies are today accepted as beneficial in alleviating pain and tension and improving function, but at the time Rolf ’s theories were controversial. “Rolfing is the deepest form of bodywork I have ever come across. It systematically releases stress patterns in the body, freeing the body from chronic pain and holding patterns, restoring ease of movement and the feeling of lightness, fluidity and ease,” says Bei Yin, a certified Rolfer who practises in Melbourne. “I discovered the technique by accident as I tried to find a solution for my own chronic pain. “I had explored traditional and alternative treatments in Australia and China. A fortuitous conversation with a Rolfer in the Middle East aroused my curiosity, because the practice promised to address a person's entire structure,” she explains. “I tried it and it changed my life. My next option was to continue my corporate career or sign up to a course to truly satisfy my curiosity. It was an easy choice.”

10 steps to happiness According to the Rolf Institute of Structural Integration (RISI), which Rolf founded in 1971, Rolfing enables the body to “regain the natural integrity of its form,” improving flexibility, vitality, and postural efficiency. The foundation of the modality is a standardised course of 10 treatments known as the “Ten Series,” which aims to systematically balance and enhance the body’s structure and function. The first three treatments – called the “sleeve sessions” – loosen the surface layers of fascia. The “core sessions” (treatments four to seven) address the connective tissue between the bottom of the pelvis and the top of the head, while the final three treatments bring it all together in a way that “encourages smooth movement and natural coordination.” “The sessions can be intense and even painful. Some clients learn to love the sensations because it is through sensations that one | 16 | December 2016-January 2017

health therapies

❃ “My body felt

better aligned”

Rolfing can address physical, neurological and emotional or psychological issues, ranging from back and neck pain caused by long-term improper use, to trauma from abuse. connects with oneself,” Yin explains. “Rolfing helped to change everything about me – the way I perceived the world, myself and what’s possible.”

Dramatic results Personal trainer Casey Miller, from Colorado in the USA, had never heard of Rolfing when a client suggested he try it for a shoulder injury. He was surprised when a single session was able to relieve his pain. “My shoulder had been bothering me for months – I’m sure it had to do with many years of improper bench press technique. After the session, I had a greater range of motion with no pain associated with movement,” he says.

Yin says significant improvement in a short space of time is common. “Ask yourself why you would want to do it. If you seek pain relief, that's what you’ll probably get. If you seek greater transformation, that's probably what you’ll get,” she says. “Rolfing is most effective for individuals who are ready to change from an internal state that they're not satisfied with. The practice can take you on a journey of self-discovery that allows you to make sense of the past and see new possibilities for the future. If you strongly feel that you could be happier, feel lighter or freer, or experience life with a different perspective, I would recommend Rolfing.” | 17 | December 2016-January 2017

Professional curiosity led Gold Coast-based educator, business owner and semi-retired massage therapist Dr Dion Klein to try Rolfing – and he was amazed by the results. “I was a practising massage therapist and was considering going to school to learn Rolfing. I wasn’t seeking treatment for any specific ailment; I saw Rolfing as an addition to what I was already doing, which was getting fortnightly massage treatments as ‘maintenance.’ My body responds really well to deep tissue/ myofascial release work, so I figured I would respond well to Rolfing. “To get the full benefit, you need to invest in 10 sessions, which is what the Ida Rolf system entails. I noticed my body ‘shift’ around session seven. I remember walking out of the clinic after that session and I actually felt I was walking differently - it was like learning to walk again. I felt much freer in my movements in daily living as well as my training sessions. My body felt so much more aligned musculoskeletally – not just what I got from the chiropractor. “I had an amazing Rolfer; he was so in tune with my body. I’ve heard some people experience pain, but there was little pain for me. I wasn’t surprised that it was beneficial; intuitively I knew it would be. What I didn’t realise was just how beneficial it was.”

health east west

Life doesn't have to be a sweaty mess as you move into this new life stage; traditional Chinese medicine can banish hot flushes for good.

Menopause made easy T

HE ancient texts of Chinese medicine state that the body of a woman changes every seven years. Therefore, it is expected that around the age of 49 (the seventh of the seven-year cycles) the Tian Gui, (translated as Heavenly Water) and the vitality of channels of the Ren Mai (Conception vessel - Sea of Yin) and the Chong Mai (Penetrating vessel - Sea of Blood) will gradually decline and then finally empty, resulting in the cessation of menstruation. If a woman is healthy, this transition can be mild; however if there are underlying pathologies, there will be consequences. Yin is the cooling, sedating, moistening and calming energy of the body, and it is this energy which is most influenced by these changes. With the deficiency of the influence of Yin, symptoms of heat will ensue. In Chinese medicine we call this deficient or empty heat: hot flushes are often an expression of empty heat but may also be caused by full heat or fire rising which further damages the Yin and fluids. Other common signs of heat for women at this stage are skin dryness and itchiness, joint pain, mood changes, insomnia and night sweats. A Chinese medicine practitioner can differentiate the diagnosis of either full heat or empty heat, along with associated patterns such as blood deficiency, blood heat and Yang rising, to address the underlying pathology as each has different treatment strategies.

may include San Yin Jiao (Three Yin Crossing) to tonify Yin of the Liver, Spleen and Kidneys, Zhao Hai (Shining Sea) to build Kidney Yin and support the fluids, or Xue Hai (Blood Sea) for clearing heat and itching of the skin.

Herbs Chinese herbal remedies help to build Yin and clear heat. The Classic formula Liu Wei Di Huang Wan contains Sheng Di Huang to nourish Kidney Yin. This formula is often modified with the addition of the herbs Zhi Mu and Ze Xie to form another classic formula, Zhi Bai Ba Wei Wan that is used to clear heat and drain fire while also supporting Kidney Yin.

Food and lifestyle


To minimise heat within the body, avoid hot, pungent foods which have Yang properties that encourage energy to expand up and out, so inducing flushes; chilli, peppercorns, garlic, ginger, alcohol and coffee are examples. Instead increase intake of cooling Yin foods like wheatgerm, soya beans, mung beans, black beans, seaweed, black sesame, and peppermint. Avoid Yang and heat-inducing activities such as hot baths, saunas, and Bikram yoga. Focus instead on Yin activities that are grounding and anchoring, such as spending time in nature or practices such as meditation and Yin yoga. It is also important to ensure that you get enough down-time, rest and sleep.

To address symptoms and restore balance between Yin and Yang, acupuncture points are selected to reduce heat and build Yin. Points

Shura Ford is a doctor of Chinese medicine. Contact her at Ford Wellness Group, | 18 | December 2016-January 2017

sponsored content zifam pinnacle

Women’s Biz From Dry skin to fatigue, there are a host of common issues that women face today. The good news? We caught up with Emma Sutherland, a Clinical Naturopath and Zifam Pinnacle ambassador for her tips on staying naturally vibrant this summer. Do you have any tips for managing sun exposure this summer? Extended exposure to sunlight can increase the risk of eye disease, but most women are unaware of this element. Protecting our eyes is the best answer. Optica AZ contains a compound called Astaxanthin, which has proven benefits for eye health including reducing the fatigue in the muscles. Optica AZ also contains beneficial carotenoids, Lutein and Zeaxanthin that help protect the macula and retina – the same healthy compounds found in yellow and red fruits and vegetables

What do you recommend to improve the overall appearance of the skin and complexion this summer? No matter what radiant skin starts from the inside. To maintain naturally radiant skin, consume nutrient rich, anti-inflammatory foods. Alternatively, you can take Facia, for example, which contains anti-ageing herbs such as Equisetum and Vitis Vinifera, which support connective tissue health and have antiwrinkle and moisturising properties. Marine collagen is included to increase the firmness and elasticity of the skin which is perfect for increased sun exposure during summer. Facia also includes skin-boosting nutrients such as Biotin, Zinc, Vitamin C and Silica.

What are your top tips for overall health and vitality this summer? Taking an amino acid supplement to support your body, helps your body stay strong. Amino XL provides a sustained supply of amino acids to the muscles, which prevents muscle loss and supports a healthy metabolism. Increasing antioxidant levels such as taking Protect Plus can enhance our body’s natural antioxidants as well as supporting liver and nervous system health. Available in all good health food stores and pharmacies including Nova Pharmacy. For more information on Zifam Pinnacle produccts: w: p: 1800 OZIFAM (694 326) | 19 | December 2016-January 2017

health nature’s medicines

Stealth fighters Stressed? Exhausted? Lacking stamina? There’s a herb for that, and it’s called an adaptogen. Naturopath Toni Green reports.


DAPTOGENS are herbs that increase the body’s ability to adapt to stressors, like heat, cold, noise, high altitudes or hectic schedules, and improve your mental clarity and physical energy, strength, and endurance.

❃ D-I-Y with

Toni: Tonic tea Combine equal parts of dried crumbled tulsi leaves and schizandra berries. Store in a glass container away from light. Place one teaspoon of blend for every cup of boiling water in a non-metal container, and steep for 2-3 minutes with the lid on. Strain before drinking, adding honey if you wish. Toni Green is a Tasmaniabased naturopath, herbalist, and iridologist. www.natural

Rhodiola (Rhodiola rosea) This contains phytochemicals that suppress production of cortisol and increase levels of stress-resistant proteins, thus helping to counter both anxiety and signs of ageing. Its fatigue-fighting properties made it a favourite of Russian cosmonauts, athletes and military personnel. Studies show that it lowers physical and mental fatigue, protects against radiation and exposure to toxic chemicals, and increases student performance by improving memory and also extending the length of time material studied is remembered. Plus, Chinese research shows rhodiola strengthens the cardiovascular system, lowers blood pressure, and improves blood flow to the brain, so reducing the risk of stroke. Siberian ginseng (Eleutherococcus senticosus) Variously used in traditional Chinese medicine (TCM) for fatigue, insomnia, joint pain, and muscle spasms, this has antioxidant and antidepressant effects, and also lowers blood pressure and blood glucose levels. In the Western herbal tradition, it is classified as an adaptogen and used to boost immunity and energy, especially for convalescing after illness. Russian studies reveal it also stimulates immunity in people with cancer, and reduces levels of LDL (‘bad’) cholesterol and triglycerides.

Ashwagandha (Withania somnifera) A staple in Ayurvedic medicine for over 2,500

years, this boosts immunity, lowers levels of the stress hormone cortisol, counters anxiety and nervous exhaustion, and improves energy and stamina. It is of particular interest as a treatment for high blood pressure, for impotence associated with anxiety, and for chronic fatigue, because it also supports and enhances thyroid and adrenal function. Note: Ashwagandha should not be used by pregnant or breastfeeding mothers.

Schizandra (Schizandra chinesis) In TCM, these berries are considered to be a balancing tonic and they are used widely to treat fatigue and improve physical and mental performance and endurance. Schizandra reduces blood levels of cortisol and is an effective liver tonic, stimulating production of glutathione which is the body’s most powerful detoxifier; it is helpful for cancer patients, as it is cytotoxic to tumour cells while improving immune function.

Tulsi (Ocimum sanctum) Known as holy basil in Ayurvedic medicine, this adaptogen has long been used as a rejuvenative to improve memory, energy, and endurance. Studies demonstrate that it helps the body function optimally while under stress, without altering mood or mental capacity, and also slows production of corticosterone, a hormone linked to age-related mental disorders, confusion, and poor memory. Another interesting finding is that tulsi reduces the hyper-allergic response in asthma and allergies, while simultaneously boosting immune function. | 20 | December 2016-January 2017

ertified organic

o nasty chemicals

ragranced with essential oils

Clean as nature intended Available at


health special report | 22 | December 2016-January 2017

health special report

Like a hormonal stealth bomber, polycystic ovarian syndrome (PCOS) can strike a woman at any age. Naturopath Tania Flack reports.




ARAH (27 years) noticed her periods becoming irregular when she got a promotion; prior to that her cycle was perfect, so she just put it down to the stress of her new job. She was very busy in the first year of her new role, so when she stared to gain weight she thought it was probably because she didn’t have enough time to exercise and eat properly. It wasn’t until she started to develop deep cystic acne and excess hair growth around her jawline that she realised that something was going horribly wrong with her hormones. A trip to the doctor and a range of tests ultimately led to a diagnosis of polycystic ovarian syndrome (PCOS), a common condition that has the potential to cause complications with fertility and metabolism. So what is PCOS and how can we restore hormonal health and fertility once it has been diagnosed? Like a hormonal stealth bomber, PCOS can strike at any stage of a women’s life, and while some women experience symptoms from puberty, other women only experience

problems later on in life, often after a period of stress. According to the Medical Journal of Australia, PCOS affects between 12-21 percent of Australian women of reproductive age and is more common in women who are overweight or of indigenous background. It is also the most common cause of anovulatory infertility in Australian women. However, its impacts on fertility are only part of the story.

What's in a name?

Overnight fasting helps to reduce insulin sensitivity and support weight loss.

The term polycystic ovarian syndrome (PCOS) is a misleading name for what is essentially a multifaceted metabolic condition that has broad-ranging systemic effects which impact hormonal and metabolic health. A more appropriate term for the condition would be polycystic ovarian spectrum, as some women may have only a few signs of PCOS, while others may experience the full | 23 | December 2016-January 2017

health special report

❃ Nutritional


• Inositol is a compound found naturally in legumes and fruit. Research has shown it regulates insulin and folliclestimulating hormone (FSH), promotes glucose uptake into cells, and protects the quality of women’s eggs. • N-acetylcysteine improves insulin sensitivity. Magnesium, chromium and lipoic acid also help regulate blood sugar levels. • Peony is a key fertility herb that regulates ovarian function and improves ovulation. Licorice is a powerful adrenal herb that helps regulate production of adrenal hormones, modify the effects of stress, and reduce production of androgens in the ovaries. Together, these herbs reduce testosterone levels and improve pregnancy rates with prolonged use. • Tribulus, a reproductive tonic, regulates production of oestrogen and androgens. Chaste tree supports ovulation and regulates progesterone. Other herbs that improve insulin sensitivity and glucose tolerance include gymnema, goat’s rue, and bitter melon.

range of symptoms. A diagnosis of PCOS comes as a shock for most women and its potential to lead to fertility problems can be terrifying. However natural medicine, along with dietary and lifestyle modification, can achieve great results. With the right type of support, PCOS can be successfully managed and symptoms can be completely reversed in some cases. The cause of PCOS remains poorly understood. There is no single triggering factor; rather it is the result of a complex interaction between genetics and environment. Like many complex conditions, there is no one quick fix and we must address all of the driving factors simultaneously in order to get the best results. These are: Genetics: Undoubtedly genetics play a role in PCOS. We all carry subtle genetic polymorphisms (or variations) that may predispose us to certain conditions, especially if those genes are triggered by our environment. In the case of PCOS, it seems that stress and poor diet can trigger genes that influence insulin signalling, hormone metabolism, and the production of androgen hormones from both the ovaries and the adrenal glands, which can contribute to the development of PCOS. However, everyone is individual, and what triggers PCOS in some women may not impact another. The type of treatment required to restore metabolic health needs to be individualised for each woman, as one size does not fit all. Insulin resistance: Insulin resistance is a major driving factor behind PCOS and the main focus of research. Insulin is a transport molecule that escorts glucose into the cells

in order to provide energy. When women are insulin-resistant, their cells are less able to receive fuel from the bloodstream, so the pancreas makes more and more insulin to compensate. Instead of being transported into the cell for energy, glucose remains in the blood, which leads to weight gain. Ovarian follicles are stimulated prematurely when insulin resistance is present, causing the appearance of multiple ovarian follicles (cysts). It is estimated that 50-80 percent of all women with PCOS have some degree of insulin resistance. Women are often prescribed the oral contraceptive pill to minimise the symptoms of PCOS; however, this is not necessarily the best option as it may cause further deterioration of glucose tolerance. Once only associated with obesity, normal weight women with PCOS can also have insulin resistance; however, overweight women are more likely to experience more pronounced menstrual irregularity, infertility and signs of androgen excess, such as acne and hair growth. The development of insulin resistance relies on several factors including diet, stress, and inflammation. Some women are more sensitive to a diet high in refined carbohydrates, due to individual genetic susceptibility. So an average Australian diet, which is usually high in refined foods, can be enough to trigger insulin resistance in some women. We should never assume that a woman with insulin resistance has made bad dietary choices: there can be a complex array of triggering factors and genetic influences occurring here. Stress: Stress can play a significant role in the development of PCOS due to its ability to alter glucose metabolism, insulin sensitivity, and

Women are often o prescribed the Pill to minimise sym mptoms of PCOS; however, this may cau use further deterioration of glucose toleraance. impact the production of adrenal hormones. In fact, it has been suggested that there is a separate subtype of PCOS - “adrenal PCOS” - that tends to surface in women who are over-exercising, have a highly stressful lifestyle, and are fundamentally burning the candle at both ends. These women may have significant signs of androgen excess, including acne and hair growth, and despite their exercise regimen they may experience insulin resistance and weight gain. In women, both the ovaries and the adrenal glands produce hormones that act as androgens. | 24 | December 2016-January 2017

health special report

In the face of chronic stress and exhaustion the adrenal glands start to produce higher levels of a range of androgenic hormones, including one called dehydroepiandrosterone sulfate (DHEA-S) which can be used as a marker to assess how stress and adrenal function is contributing to PCOS. The treatment of these women needs to be handled very differently from women who have spiralled into PCOS due to a strong genetic tendency towards insulin resistance. When chronic stress and burnout have played a role, it must be addressed differently - and more exercise is not the answer. These women require adrenal support, stress management and lifestyle modification, along with hormonal regulation. Inflammation: Inflammation is an often overlooked causative factor in PCOS; it acts as a double-edged sword, driving both insulin resistance and the production of androgens from polycystic ovaries. There are many causes of low-grade systemic inflammation, and one of the most common is poor digestive function and leaky gut. Leaky gut is a common condition caused by an overgrowth of normal bacteria (dysbiosis) irritating the pores through which we absorb nutrients. This creates a hyper-permeable gut and leads to the absorption of toxins into the bloodstream, causing low-grade inflammation. Causes of dysbiosis include: a refined, high sugar diet; herbicides, pesticides and additives in food; antibiotics and other medications, including the oral contraceptive pill; and most importantly, stress. Healthy bowel function is imperative for hormone metabolism, so if you have sluggish gut function, bloating or irregular bowels, this needs to be addressed. Treating leaky gut can improve insulin sensitivity and jump-start weight loss.

Take back control The first line of treatment for women with PCOS is dietary intervention designed to normalise insulin responses and support weight loss. A low glycaemic index diet that avoids all refined carbohydrates and sugars is essential. Carbohydrate intake should be well controlled and include only small amounts of whole grains, such as quinoa, buckwheat, and red rice. Legumes are a great source of low glycaemic index carbohydrate that is rich in fibre to support bowel health and inositol to regulate hormones. The main focus should be on an antiinflammatory diet: that is, one which is high in plant foods, with a moderate intake of fish, seafood, and nuts and seeds to provide healthy

❃ PCOS symptom picture Symptoms

Increased risk of

• Irregular or absent periods • Weight gain • Cystic acne • Excess hair growth • Male pattern hair loss

• Obesity • Metabolic syndrome • Gestational diabetes • Type II diabetes • High triglycerides • Vascular disease • Endometrial cancer

fats. Saturated animal fats from dairy and red meats should be kept to a minimum, due to the increased risk of metabolic syndrome and elevated triglycerides. If this type of diet fails to improve insulin sensitivity and support weight loss, then you may wish to consider overnight extended fasting. This type of eating plan means you fast, usually between the hours of 8 p.m. until noon the following day, and this helps to sensitise insulin and increase weight loss. It’s important to note that not all women who present with PCOS have obvious problems with insulin resistance, however this type of clean eating plan can support hormonal health for all women with PCOS. For best results speak to your nutritionist or naturopath for an individualised eating plan. Exercise is an important part of any PCOS recovery program, but must be individualised for each woman. Overweight women with PCOS primarily driven by insulin resistance should exercise for 45 minutes four to five times per week. This will improve insulin sensitivity, weight loss and all other metabolic markers when combined with a carbohydrateand calorie-controlled diet. Women with primarily stress-induced PCOS this may need a modified exercise plan. And, while not all women with PCOS are overweight, all will benefit from a healthy nutrition and exercise program. An appropriate exercise and nutrition program will help to improve insulin sensitivity, regulate BMI and promote fertility. Studies have shown that, in overweight women with PCOS, even a weight loss of five percent can lead to significant improvements in fertility and a reestablish regular ovulation. Tania Flack is a respected naturopath specialising in women’s health and hormonal disorders. | 25 | December 2016-January 2017

health clinic Q+A

Smoking, overweight and high blood pressure contribute to heart disease - however, the main culprit is emotional stress.

Love your heart W

Garlic increases excretion of cholesterol; it also relaxes the heart muscle and maintains aortic elasticity.

E already know that the heart pumps blood around the body. However, science is now discovering that the heart also has a ‘mind’ of its own. According to the US Institute of HeartMath your heart actually influences your perception and behaviour, which in turn affects whether you live predominantly in a state of frustration or relaxation. Experiencing stress – not just a physical stressor, but long-term grief, anger or worry - kicks your nervous system into ‘fight or flight’ mode. If this state is prolonged, it causes digestive, immune and hormonal dysfunction, and produces adrenalin that tells the heart to pump faster and send blood to the extremities, in readiness for fighting or fleeing. Ongoing emotional stress is linked to hypertension, reduced blood flow and oxygen to the heart, serious abnormal heart rhythm, coronary disease, and even sudden cardiac death. The good news? You can get it all under control.

Breathe deep HeartMath says a heart with an ordered, wavelike pattern on an ECG that synchronises with breathing and blood pressure regulation provides more energy, clearer thinking, enhanced immune function, and better overall composure. Deep breathing, for 5 seconds in, 5 seconds out, brings the heart back into a relaxed rhythm and helps your nervous system switch to parasympathetic dominance – or ‘rest and digest’ mode.

Learn emotional resilience HeartMath research also shows that emotions more so than thoughts - activate the stress response. Emotions enrich our lives, so the aim is not to eradicate them but to learn ‘self-regulation’: the more we regulate emotions, the more we build our ability to

cope. Mind Tools ( suggest the following ways to self-regulate negative emotions: • Identify core values Know what is important to you and don’t compromise – this ensures that you won’t suffer undue anxiety. • Be open to change Reframe your thoughts - see challenges as opportunities, not problems. • Know your triggers. Get help with getting to the root of what sets off your negative emotional responses. Learn to love yourself, your life, job, family, and all the things you do.

Eat your medicine What you eat partly determines whether or not your coronary arteries will gradually accumulate cholesterol and fats. Take omega-3 fish oil daily to raise ‘good’ HDL cholesterol, reduce blood pressure and thin the blood. Choose wild-caught fish, with the skin on, or alternatively a quality practitioner-only fish oil supplement or liquid. Medical attention focuses on the need to control the level of cholesterol in the blood. However, it is when cholesterol becomes damaged through oxidation that it settles on the inside of the body’s arteries. Vitamin E is an antioxidant nutrient that can protect cholesterol from oxidation Buy organic veggies for optimal levels of all the nutrients your heart needs. Drink clean water - being dehydrated thickens blood, making the heart work harder. Avoid inflammatory foods - sugar, wheat and corn products, margarine, soy, and heated vegetable oils, partially hydrogenated fats and trans-fatty acids. Evidence suggests that the latter are a more important risk factor to heart health than saturated fat. Nina Stephenson BHSc is a naturopath and nutritionist. | 26 | December 2016-January 2017

“I look for simple ways to support my cholesterol health”

Image is not of the person quoted.

ENLIVA® once-daily natural supplement Take ENLIVA® every day as a natural supplement to su cholesterol health, along with a healthy diet and lifes *In healthy individuals.

To find out more, talk to your pharmac or visit

Always read the label. Use only as directed. ENLIVA® contains the following strains: Lactobacillus plantarum (AB-Life® formulation: CECT 7527, 7528, 7529). Each capsule contains 1.2 billion probiotics per 100mg. BGP Products Pty Ltd. trading as Mylan EPD. ABN 29 601 608 771. Ph: 1800 314 527. ENLIVA® is a registered trademark. AU-ENL-2016-29. Date Prepared: July 2016. ABB3298/NHW. CHC71605-06/16

health in the news

Tiger, tiger! When is a nut not a nut? When it’s a tasty little tuber. Teresa MitchellPaterson looks at the newest superfood that may actually be one of the oldest.

❃ Recipe:

Horchata de Chufa


WEED is a plant whose virtues are not yet discovered,” wrote Emerson. Well, the virtues of one so-called weed are certainly being rediscovered, and it is fast becoming the next on-trend superfood. We’re talking about tiger nuts, the tuber of Cyperus esculentus, which is a member of the sedge family. Prehistoric tools from 9,000 years ago, unearthed at an excavation site in Connecticut, contained starch granules from this tuber, so it was a food source for those Paleo-Indians. Dry tubers from 6,000 years ago have also been found in Egyptian tombs; ancient Egyptians ate them either roasted, boiled in beer, or as sweets made from the ground tuber and honey. They were also widely used as medicine, taken orally, used as an ointment or an enema, and added to fumigants to sweeten the smell of homes or clothing. Going back even further, research by Oxford University suggests tiger nuts comprised 80 percent of the diet of the Nutcracker Man, who lived two million years ago. Growing wild across much of the world, this plant is also known as chufa sedge, yellow nut sedge, tiger nut sedge, and earth almond. In Spain it’s cultivated primarily for the popular beverage horchata de chufa (see recipe below). The tubers, which have a nutty, slightly sweet flavour, contain twice the starch of potato and sweet potato tubers, and are a good source of protein, fat, phosphorus, potassium, and vitamins E and C. Once harvested and washed, the tubers are dried – mostly in the sun

– for three months. They can be rehydrated by soaking without losing their crisp texture. Dried tiger nut can be consumed raw, roasted, or baked. The gluten-free flour milled from roasted tiger nut can be used in baking, while tiger nut ‘milk’ is a substitute for cow’s milk. Tiger nut oil consists of 18 percent saturated fats as palmitic acid and stearic acid, and 82 percent unsaturated fatty acids as oleic acid and linoleic acid. It can be used for cooking or to dress salads, and also has cosmetic benefits thanks to its rich vitamin E content, which slows cellular ageing and improves skin elasticity. Ayurvedic medicine traditionally uses tiger nuts to treat indigestion, while in China tiger nut milk is used as a liver tonic. It’s claimed tiger nuts can prevent heart disease and thrombosis, activate blood circulation, reduce the risk of colon cancer, and fight dangerous pathogens in the human body, including salmonella and E coli. Tiger nuts, flour and oil are available online. Teresa Mitchell-Paterson BHSc(CompMed) MHSc (HumNut) AdvDip (Nat) is a member of the Australian TraditionalMedicine Society.

• 1 cup tiger nuts, soaked in water for 24 hours at room temperature • 4 cups hot water • ¼ cup sugar • ¼ teaspoon salt • ground cinnamon Line a sieve with a double layer of cheesecloth and set over a jug. Drain the nuts and place in a blender with the hot water, then whiz until almost smooth. Pour liquid through the sieve. Whisk in sugar and salt. Cool, then pour into a bottle and refrigerate. Serve sprinkled with cinnamon. | 28 | December 2016-January 2017

“I look for simple ways to support my cholesterol health”

Image is not of the person quoted.

ENLIVA® once-daily natural supplement Take ENLIVA® every day as a natural supplement to su cholesterol health, along with a healthy diet and lifes *In healthy individuals.

To find out more, talk to your pharmac or visit

Always read the label. Use only as directed. ENLIVA® contains the following strains: Lactobacillus plantarum (AB-Life® formulation: CECT 7527, 7528, 7529). Each capsule contains 1.2 billion probiotics per 100mg. BGP Products Pty Ltd. trading as Mylan EPD. ABN 29 601 608 771. Ph: 1800 314 527. ENLIVA® is a registered trademark. AU-ENL-2016-29. Date Prepared: June 2016. ABB3298/NHM. CHC71606-06/16

health news, ideas, and products

Expert Q+A: Adrenal fatigue

Health check

This occurs when the adrenal glands stop producing a healthy level of cortisol, usually due to long-term physical, mental or emotional stress, which causes exhaustion, anxiety, low motivation, depressed mood, and insomnia. Interestingly, these symptoms appear with both elevated and depleted cortisol, making diagnosis challenging. Testing for cortisol levels, using salivary adrenal hormone profile measures at four times during the day, allows for correct identification and treatment. Treatment includes: • For low cortisol - vitamin C, iodine, and the herbs withania, Siberian ginseng, licorice, rehmannia and schisandra. • For high cortisol - vitamin C, iodine, vitamins B5 and B6, magnesium, and St John’s wort. • Both high and low cortisol benefit from dietary protein, exercise, yoga, and avoiding caffeine and excess sugar.

Pamela Allardice shares the latest on adrenal fatigue, tries flavoured coconut oil, and discovers why the Three Kings were onto something.

Naturopath and nutritionist Rhianna Smith is a practitioner and writer for Health and Simplicity.

3 things you didn’t know about reflexology • In a double-blind trial, in which 32 patients with migraine headaches were given foot reflexology, the reflexology was at least as effective as drug therapy (Flunarizin). • Significant reductions in pain scores were recorded in children with chronic constipation who were given

reflexology – bonus: their heart rate lowered, too. • In a study of cancer patients, those given reflexology reported a 100% improvement in ‘quality of life’ categories: appetite, breathing, concentration, fear, isolation, mobility, nausea, and tiredness.

Care for kids Jack n’ Jill kids’ toothpaste is made using only natural and organic ingredients, and is free from fluoride, sugar, and SLS; even their bio-toothbrush is made from 100% non-GMO cornstarch. | 30 | December 2016-January 2017

health news, ideas, and products

Play footsies Give yourself some much-needed ‘me time’ with this clever Deluxe Shiatsu Foot Massager – the six groups of rollers gently massage your feet, relieving stress and boosting circulation.

Editor’s choice: Iberogast Ibero ogast is a combination of 9 medicinal herbs that act together to provide clinically proven, multti-targeted relief from a range of upper and low wer abdominal symptoms associated with conditions such as medically diagnosed Irritable Bowel Syndrome and Functional D Dyspepsia. These symptoms may include heartburn, abdominal cramping, diarrhoea, constipation, stomach pain, gas, bloating, fuullness or nausea. Always read the label. U Use only as directed. If symptoms persist see your healthcare professional. C CHC 70605-04/15

Nature & Health loves ... Keeko’s delicious, mouth-loving coldpressed organic coconut oil with essential oils in handy portable sachets make oil pulling more effective than regular coconut oil and a lot more fun to do.

Health hero: Emma Smith, The Source

Industry news

The Source is the biggest retailer of healthy and organic bulk foods in Australia; they also promote waste-free shopping and support local Australian growers. Why did you start The Source? My husband and I realised that most health foods we were selling in our fruit store were heavily packaged. We thought there must be a way that didn’t negatively impact the environment. Why bulk natural food retailing? Our planet needs help. Australians use 10 million plastic shopping bags a year, which is staggering.

What’s the one ingredient you couldn’t live without? Coconut oil. I use it in cooking and also as a hair treatment and moisturiser. What’s the best part of your job? Really making a difference in the world. Advice for anyone who wants to eat well? Buy wholefoods and healthy snacks. Get rid of junk food or anything overly processed.

A festive aroma Famous as a gift from the Three Kings to baby Jesus, frankincense is valuable in more ways than one, with an Indian study showing that it heals ulcerative colitis. | 31 | December 2016-January 2017

Literally translated as “finger pressure”, Shiatsu is a Japanese form of therapeutic bodywork. Research into Shiatsu is happening all around the world, and the STAA is now preparing Australia’s first Shiatsu clinical trial to evaluate the safety and effectiveness of Shiatsu on a particular clinical condition, to be determined following a literature review and a survey of Australian Shiatsu practitioners. From there we’ll develop clinical trial protocols based on methodologies and measurement tools already used by allied health medicine. The project will run for 3-4 years, although the data collection period will be between 6 to 12 months. It is imperative to conduct high quality research that will be acceptable to the Australian government and medical profession, and give confidence to the public in choosing Shiatsu. At STAA: “We give a shiatsu!” Linda Rago, President, Shiatsu Therapy Association of Australia (STAA).


D 0% A 10 IE M



Daily Moisturis Our range of nutrient rich daily moisturisers are made with grass fed organic tallow and d desert lime. For healthier looking skin everyday! Feel the difference for yourself: 100% natural Handmade with organic ingredientss Chemical & preservative free 2 fragrances to choose from



natural beauty special

Natural beauty starts here! | 33 | December 2016-January 2017

What to eat for beautiful skin, secret signals your skin is sending you, anti-ageing tips, vegan make-up, controversial cosmetic ingredients, our 2017 Natural Beauty Awards, and more!


natural beauty special no-fuss tips | 34 | December 2016-January 2017

natural beauty special no-fuss tips

Drop a decade! If your face is giving away your real age, check out these easy tricks from our experts - then you really will look as young as you feel. Charmaine Yabsley reports. Easy does it “Avoid facial scrubs, abrasive exfoliation, and chemical peels,” says paramedical aesthetician Sia Hendry. “These jeopardise the skin’s surface, which is our first line against ultraviolet (UV) rays, and in time will age you faster. By keeping the epidermal barrier intact you protect your skin from inflammation and retain its natural moisture barrier. Correct the skin from the inside out, and not the outside in. Use cosmeceutical skincare that contains a high percentage of active ingredients. Wearing a physical sunblock daily is a must: UV is one of the quickest things to age us, as it causes free radical damage to skin cells.”

Pick the right products “Follow a daily routine with proven products that work for you - sunscreen, vitamins, moisturising creams; the right routine will speed the skin’s natural regeneration process and leave it more hydrated, firmer, and even-toned,” says Kate Morris, CEO of Adore Beauty. “Don’t be scared to ask an expert. Using the wrong products could inadvertently worsen your current skin concerns. For example, chemical sunscreen may look great under make-up but can adversely affect skin stick with physical sunscreen. And, while it may sound corny, part of ageing well is believing you’re youthful and vital, and getting out there with exuberance. Be bold, be confident, be beautiful!”

Stop stressing “It’s been proven we can change our genes and retain natural youthfulness through lifestyle choices,” says Theme Rains, founder of Synthesis Organics. “Telomeres - the part of our chromosomes responsible for longevity and cellular ageing - break

down when exposed to stress, toxins, and negativity. Research shows that we can not only stop this degradation but actually reverse it through good nutrition, pure hydration, detoxification, stress management, and regular positive social interaction.”

Don’t like it hot “Hot water and high water pressure damage your skin barrier and epidermis, and break down the proteins which protect skin, making it more challenging to retain moisture as the natural oils are stripped away,” says Geraldine Phua. “When your skin barrier weakens it becomes more sensitive and prone to allergies and infections, because harmful microorganisms and irritants can more easily penetrate it. Wash your face using lukewarm water and a soft face cloth; then finish with a cold compress.”

Use your hands “Never underestimate the healing energy that is in your own hands when you apply products to your face and body,” says Susie Sierra, founder of her Sierra Gold Luxury Skincare. “I practise qi gong, a Chinese yoga renowned for reversing the ageing process. Just rub your hands together for a few moments then gently and mindfully massage your face using your daily moisturiser, and your skin will grow younger by the day. I’m in my late 50s now and people are always surprised by my age.”

Eat good fats “Skin gets thinner and less resilient with age,” says integrative health pharmacist Tania Tan. “Since skin is made up of around 15 percent fatty acids, it follows that eating fatty fish, olive oil, flaxseed, | 35 | December 2016-January 2017

natural beauty special no-fuss tips

Dark lipstick shades in your 20s and 30s can look chic and sophisticated, but after age 50, they tend to make lips appear thinner.

in the beauty cabinet, healing damaged skin and minimising sun damage. Add a drop of serum to your moisturiser morning and night; or, apply a serum prior to applying moisturiser. Don’t forget to use serum on your décolletage, an often-neglected part of the body that needs TLC just as much as your face.”

Change your lippy

and walnuts, which are all rich in omega-3 fatty acids, will strengthen the skin’s protective barrier and reduce its susceptibility to temperature changes and pollution. Skin nourishment from within is important, but so is selecting antioxidant ingredients that work effectively on the skin’s surface to soak up free radicals and minimise signs of ageing.”

“The dark lipstick shades you wear in your 20s and 30s can look chic and sophisticated,” says Lana King, founder and director of Create Your Cosmetics. “However, after age 50, they tend to make lips appear thinner. The right lipstick shade can take years off your face, and a custom-made lipstick is guaranteed to work perfectly with your hair and skin tone, drawing attention away from facial flaws and making you look younger and sexier.”

Sever sugar

A is for apricot

“Reduce or avoid altogether added sugars in your diet,” advises naturopath Claire Murray. “Sugar triggers inflammation in the body, which damages skin cells and reduces our antioxidant stores; it also breaks down collagen and elastin within the skin matrix, which are the proteins that keep skin soft, supple and youthful looking. To ensure your skin reflects your inner beauty as you age, consume natural sugars via fruits, and cut your intake of confectionery, soft drinks, baked goods, pre-packaged foods, ice-cream, and chocolate.”

“Apricot kernel oil is one of the best oils for the skin,” says Mituri Pradip Sharma. “It treats itchiness, dryness and irritable skin, and soothes eczema and dermatitis. Rich in vitamins A and E, apricot kernel oil easily penetrates skin, leaving it soft and silky.”

See green “Nutrients are one of the most important keys in beauty, and are often forgotten about,” says nutritional educator and coach Jema Lee. “Our skin is our largest organ, one that grows and flourishes from the inside out, not the outside in. Nutrients such as vitamins C and E, essential fatty acids, and antioxidants can dramatically improve skin health, blemishes, tone, and vibrancy.”

Add a serum “Serums are a fabulous beauty item, due to their highly concentrated active ingredients, like antioxidants,” says Emma Reid, director of Musq Cosmetics. “Your serum is your best friend

Sip, sip, sip “Drink green tea,” says Sarah Leung , a holistic nutritionist, accredited practising dietitian, and founder of Healthy Energy. “High in antioxidants to protect us against cancer and visible signs of ageing, you can drink it iced with mint as the perfect summer thirst-quencher, or sip it hot, with honey and lemon, in winter.”

Bee lovely “The Antipodes Manuka Honey Skin Brightening products are my current favourite anti-ageing products, as they even out skin tone, creating a brighter complexion which is important as your skin starts to age,” says Elizabeth Barbalich. “I also recommend lots of sleep, drinking raw juices daily, and drinking plenty of water.”

Go inside “Effective anti-ageing starts with what we put in our bodies,” says Sylvie Hutghings. “This means colourful fruit and veggies, and foods rich in omega-3 and -6 fats. I’ve also recently started using a sonic cleansing brush with our new Superfood Multifruit wash-off cleanser. My skin feels super clean and it means my serums and products penetrate more deeply. To even out skin tone and brighten a dull complexion, use products with hyaluronic acid, vitamin C and peptides.”

The best-kept secret “The best-kept secret for ageing well is eating fat,” says nutritionist Christine Cronau. “Particularly the saturated fats in butter, coconut oil, and other natural | 36 | December 2016-January 2017

natural beauty special no-fuss tips

fats. That’s right, one of the world’s most demonised substances keeps us young! We need fat: it is essential for just about every bodily function, and is especially important for a youthful appearance. Our skin cell membranes are made mostly of fat. If we don’t eat quality fat, or if we eat damaged fats like vegetable oil or margarine, it becomes impossible to keep cell membranes strong and healthy. And if we don’t have strong cell membranes, we can’t keep our cells hydrated; our cells start to shrivel, and we start to wrinkle. I should know. I have been eating full fat for 15 years, and I feel better in my mid-forties than I ever did in my twenties.”

Kundalini, OK! “Stress and worry are known as a common cause of an ageing appearance, so for a youthful and radiant glow try kundalini yoga,” says Rachel Holm. “Kundalini yoga is a science of angles and triangles and a class will consist of mantras, breath work, postures known as asanas, relaxation and meditation. Not only will it help you push through the boundaries of worry, stress and limitations, you’ll also stretch and build muscles, strengthen the immune, endocrine and nervous systems, stimulate circulation and purify the blood. When you feed and nourish the inner self, the outer self will glow. You are only as old as you feel - and kundalini yoga will leave you feeling lightness of spirit, clear, uplifted, and bright.”

Feed your face “Giving your body clean, nutrient-rich food is of great importance for skin health,” says Tanya Felli, founder of ivadore skin care. “Plus, what you put on your body can have as much benefit as what you put in it - by giving skin the nutrients and hydration it needs topically, you equip it to fight premature ageing. One of the best ways to do this is with a serum that contains three essential elements: high antioxidant levels, which protect against free radical damage; optimal hydration to keep skin plump and supple; and a rich dose of vitamins that will revitalise it.”

Go herbal “A good night’s sleep is imperative to looking youthful and restful,” says naturopath Lisa Guy. “Sip soothing , time-honoured herbal teas, like chamomile, valerian, lavender, passionflower, and lemon balm. These are all beautiful botanicals that calm the nervous system, allowing your body and mind to relax so you get a better night’s sleep.”

Use dragon’s blood “While it might sound like the stuff of fantasy, dragon’s blood is the rare serum of the Amazonian Croton Lechleri tree, and is so-named because the sap oozes red when the bark is cut,” says Alex Sisiolas. “Treasured for centuries by native Amazonians for its healing and rejuvenating

❃ Meet the experts Sia Hendry, You By Sia.

Nutritional educator Jema Lee, www.

Christine Cronau, author of ‘Bring Back the Fat’.

Kate Morris, Adore Beauty. www.adore

Emma Reid, Musq Cosmetics. www.musq.

Theme Rains, Synthesis Organics. www. synthesis

Lana King, Create Your Cosmetics. www.createyour

Rachel Holm, founder of Hanako Therapies. www. hanakotherapies. com

Geraldine Phua, Geraldine Pierre Skin Care. www.geraldine Susie Sierra, Sierra Gold Luxury Skincare. www.susie

Mituri Pradip Sharma, NimVéda Australia. www.nimveda. com Sarah Leung is a holistic nutritionist.

Tania Tan, Replederm Skin Care. www.decode

Elizabeth Barbalich, CEO of Antipodes.

Naturopath Claire Murray, www.naturopath

Sylvie Hutghings, CEO of Scout Cosmetics.

properties, dragon’s blood combats signs of ageing and soothes sensitive, stressed-out skin by hydrating down to the deepest dermal layers. Without using any injections, lasers, or surgery, it’s a product that delivers results that are as memorable as its name!”

Colour safe “Use toxin-free lipsticks,” says Karen Murrell. “My lipsticks not only make you look good, they keep you well on the inside because they are toxin-free.”

Love the shade “Go easy on sun exposure,” says Eve Michaels, founder of Eve Organics. “Sunshine is an important source of vitamin D and shouldn’t be avoided completely - but be sensible. Always wear a natural sunscreen and stay out of the sun between the hours of 11a.m. and 3p.m. My number one anti-ageing tip is to shield your face and decolletage from direct sunlight whenever possible - UVA and B exposure is the leading cause of the damage that appears on these areas later in life, so think ahead and your skin will thank you!” | 37 | December 2016-January 2017

Tanya Felli, founder of ivadore. www. Lisa Guy, creator of Bodhi Organic tea. www.bodhi Alex Sisiolas, founder of Skin Physics. Karen Murrell, Karen Murrell Cosmetics. www. Eve Michaels, founder of Eve Organics. www. eveorganics.

natural beauty special beauty nutrients

Beauty superstars Learn what to eat for radiant, youthful skin.


F all the nutrients in food, it is vitamins and minerals that work most actively to maintain your physical condition. Vitamins are essential for metabolism to work properly. They do not build tissue or provide energy; rather, they are catalysts for vital processes in the body. Minerals especially calcium, iron, copper, zinc, magnesium and selenium - are another important group of components that are involved in body growth and functions. Mineral deficiencies can cause brittle bones, anaemia and heart disease, among other conditions. Let’s look at what role each nutrient plays in making your body beautiful.

Vitamin A Vitamin A nourishes hair and skin by increasing stability of cell wall tissue, which prevents premature ageing and contributes to better oxygenation of body tissues. Without vitamin A, skin, nails and hair become dry and brittle. It is essential for vision and immune function, so a deficiency can increase your risk of infections; it can also cause dry eyes and corneal ulcers. One caveat: too much vitamin A isn’t good for you, either. You can get what you need easily from yellow, orange and dark green fruits and vegetables, and goat’s cheese, eggs and milk.

Foods rich in B-group vitamins are helpful for fighting stress, which has a very harmful effect on your appearance. | 38 | December 2016-January 2017

natural beauty special beauty nutrients

B-group vitamins These help your body produce and maintain energy, keep the nervous system healthy, prevent premature ageing, and help regulate skin secretions, which maintain healthy hair and skin.

Vitamin C Perhaps the most important vitamin for healthy skin, because it purifies and revitalises blood and is vital for the formation of collagen. Vitamin C keeps tissues healthy, aids healing and strengthens the body’s resistance to disease, and contributes to healthy blood circulation and oxygen use, plus its antioxidant properties help defend the body against ageing. Vegetables and fruits that provide the most are cabbage, broccoli, capsicums (especially red ones), leafy greens, guava, papaya, kiwifruit, citrus fruit, cherries, pineapple, rockmelon and strawberries.

Vitamin D Known primarily for its role in the formation and maintenance of healthy bones and teeth, this helps the body absorb calcium and phosphorus. A diet low in vitamin D can lead to tooth decay and bone problems. Vitamin D is found naturally in egg yolks, and is present in milk and butter that have been fortified. It is also produced by the skin when it is exposed to direct sunlight; this is why it’s often called “the sunshine vitamin.”

Vitamin E Lately, vitamin E has garnered a reputation for defeating the effects of time. It heals scar tissue and reduces wrinkles, thanks to its antioxidant action. It also helps prevent skin dryness, age spots and dandruff. For healthy, moist skin, eating foods high in vitamin E is a must. Wheatgerm is very rich in it; it is also found in spinach, dandelion greens, turnip greens and cooked red capsicums. Wheatgerm oil, sunflower oil, safflower oil and oils made from other whole grains and nuts are good sources.

Zinc A mineral closely related to skin beauty, zinc plays an important role in preventing and treating acne. There is also anecdotal evidence that zinc can help prevent baldness. Zinc is used by the bones, hair and skin. It aids in blood clotting and strengthens the immune system. Sources are:

wheatgerm, raw green pumpkin seeds (pepitas), sunflower seeds, brewer’s yeast, milk, and eggs.

Sulphur When it comes to minerals that make you attractive, sulphur holds a top spot. Often called “the beauty mineral”, it is essential for healthy hair, nails and skin. Hair contains a large amount of sulphur, upwards of four percent. Its task in the hair is to ensure that keratin fibres cohere, which increases strength and promotes growth. A sulphur deficiency increases the probability that hair will turn grey. Overuse of certain chemicals, such as hair permanent solutions, ammonia or hydrogen peroxide, depletes the sulphur in the hair. Vegetables such as radishes, onions, Brussels sprouts, celery and watercress contain a considerable amount of sulphur and can replenish your reserves.

Iodine Iodine promotes physical and mental energy and helps the body synthesise thyroid hormones. It can also be used externally as an antiseptic. Eating foods rich in iodine helps prevent wrinkles and rough skin and keeps your thyroid functioning normally. Some good natural sources of iodine are seaweed, lima beans, garlic, green peas, soybeans, milk and dairy products, eggs and legumes.

Copper Besides sulphur, iodine and zinc, tiny amounts of copper are essential in the diet. This micronutrient keeps hair healthy and helps preserve its natural colour. Copper is an important trace element for iron absorption. It also acts as a catalyst in the early stages of red blood cell formation and assists in the production of melanin (natural skin pigment). You can consume sufficient copper in natural foods such as whole grains, nuts, legumes and leafy dark green vegetables.

Silica Like copper, silica is linked to healthy hair growth, and is often recommended to strengthen skin and nails. It is important for skin cell metabolism and has a protective effect on connective tissue. Green beans and bananas are two widely available foods that contain easily absorbable silica. | 39 | December 2016-January 2017

Amelia Ruiz is a cosmetologist and aesthetician, and author of The Complete Guide to Natural Homemade Beauty Products and Treatments, © 2016 www.robertrose. ca. Reprinted with publisher permission. Available where books are sold and through Peribo.

natural beauty special controversial ingredients

Cleaner beauty Naturopath Bridget Carmady looks at controversial ingredients found in everyday skincare products and how they harm your health.


ALWAYS read skincare labels. Why? Because I want to know what I am putting in my body. Yes that’s right, in, not just on, my body. While particle size, length of contact and skin quality all influence absorption of skincare products, your skin will definitely absorb some, if not all, of it. Unfortunately many commercial skincare products contain harmful ingredients, including:

smaller particles of key ingredients to adapt a product's look and feel, e.g. zinc oxide nanoparticles make sunscreens look less 'white' on skin. Studies show nanoparticles create free radicals which damage cells, particularly in the presence of UV light, and not only play a role in skin ageing but also in cancer development. Choose sunscreens labelled ‘nano free’.

Parabens Probably one of the dirtiest words in skincare, parabens are a common preservative and broad-spectrum antimicrobial. They have been shown to interact with UV rays and potentially increase DNA damage and signs of ageing; they have also been found in breast cancer tissue, raising concerns they may play a contributing role.

PEGs Polyethylene glycols (PEGs) are substances which increase the absorption of a product into the skin. PEGs are generally followed by a number, e.g. PEG-101, which describes how many units of ethylene glycol are contained: the lower the number, the more easily the PEG is absorbed into skin. While PEGs themselves are not particularly hazardous, like SLES they can be contaminated with toxic chemicals and heavy metals. They also carry across other less welcome ingredients, like parabens and nanoparticles.

Sodium lauryl sulphate (SLS) This foaming agent is a very irritating customer. A related surfactant, sodium laureth sulfate (SLES) has reportedly been found to have been contaminated with 1,4-dioxane, a probable human carcinogen, due to the manufacturing process, so this is one you want to avoid. Nanoparticles This relatively new technology, heavily used by the sunscreen industry, creates

Artificial fragrances Skincare manufacturers can use the broad terms ‘fragrance’ or ‘parfum’ to describe any one chemical that contributes to a product's scent. Protected by trade secret laws, this group of chemicals is thought to cause more allergic reactions than any other skincare product ingredient. Best stick to products which list natural fragrances, e.g. essential oils, so any potential allergen can be identified and avoided. At the end of the day it’s really the great unknown. There is currently not enough evidence to say that these chemicals definitely have a negative effect on health, but it's better to be safe than sorry, and choose natural and organic skincare products. Naturopath Bridget Carmady has an interest in skincare, particularly ageing, acne and dermatitis. She is also founder of organic skincare brand Clémence Organics ( | 40 | December 2016-January 2017

natural beauty special look good

Vegan make-up miracles

Lisa Tristram checks out the new wave of beauty products which define themselves by not harming animals. | 42 | December 2016-January 2017

natural beauty special look good


CCORDING to not-for-profit (NFP) organisation Vegan Australia, “Veganism is a philosophy and way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose.” Vegan beauty products therefore not only avoid cosmetic testing on animals, but also avoid animal-derived ingredients, like beeswax and milk. Vegan Action, a US-based NFP, are now providing a vegan-certified trademark to products in the US, Canada, Australia and New Zealand, giving peace of mind to anyone choosing a vegan lifestyle.

Be cruelty-free Cosmetic ingredient testing on animals is a barbaric and unnecessary practice that has not sat well with animal rights groups for a very long time. So, another huge win was seen recently in Australia, with the Federal government pledging to ban cosmetic cruelty by July 2017, following a four-year campaign waged by Humane research Australia, Humane Society International (Global), and #BeCrueltyFreeAustralia. Vegan beauty products use natural ingredients that have a history of use as a whole herbal or food-based counterpart, and so do not require the testing that newly created synthetic ingredients do. Megan Douglas, naturopath and founder of World Organics, explains: “Some herbal reference books date back centuries, and it becomes easier to predict a herb’s or food’s effects with this data. When that herb or food is broken down for its parts to create a synthetic pharmaceutical, we can no longer guarantee the reaction it will have in the body. The time has finally come when we are no longer willing to compromise the treatment of animals for beauty. This is not just a win for vegans, but a win for humanity.” There is still little regulation around cosmetics manufacturing, so it is up to the brands that are leading the way to set standards, like pioneering Australian brand Inika, which is certified vegan, halal, cruelty-free, and organic. Inika’s philosophy of not compromising on purity and peace of mind has resulted in a brand that has the environment, health, and animal welfare at its heart. Respected make-up artist Emmily Banks of Depths of Beauty chooses brands like Inika and World Organics, adding that “there is more and more demand for natural, kind, and vegan beauty brands.” Unfortunately, just because a brand is vegan does not necessarily mean it is also chemical-free, natural, and organic. Certification can help you

make the right choice; or, go to a Depths of Beauty masterclass, and learn about ingredients. With a background in science and conservation, Lulu Starman created Australian brand Ecominerals in 2007. Her aim was to create products she would want to use herself and that matched her own standards; she was so confident that she could stand behind her brand that she added a money-back guarantee – and hasn’t looked back since. Starman’s love for animals and our planet is evident with thoughtful additions like refill options and vegan brushes. She says, “Only around one percent of Australians are thought to be vegans – but the number of people who care about animal rights and environmental conservation is significantly higher. This really speaks to the saying that ‘every little bit helps’ – choose to buy a vegan foundation today, and who knows what that will lead to tomorrow?” Cancer survivor and mum Sylvie founded Scout Cosmetics based on her passion for natural therapies and first-hand experience of how better ingredients are a safer choice. Then there is UK brand Lily Lilo; both brands base their ranges around safe effective ingredients like mineral powders, the technology for which has advanced greatly in recent years – the days of uneven colour pigments or clumping p g are longg ggone! Lisa Tristram is a natural skincare expert, aromatherapist, organic educator, and mind-body wellness teacher. www.

❃ Beauty editor’s picks • Scout Mineral Brow Defining Dust (; $29.95) • Lily Lolo Eye Palette in Filthy Rich (www.; $44.00) • Inika Certified Organic Vegan Lipstick (; $39.00) | 43 | December 2016-January 2017

• ECO Exotic Bronzer (www.; $33.00 for 4g jar, $29.00 for 4g refill) • World Organics Eye Liner in Espresso or Black ( au; $34.00)

natural beauty special the mind-body connection

Cultivating beauty When seeking self-acceptance and confidence, you need to be mindful and selective of your thoughts and beliefs, says Leigh-Ann Comarmond.


EORGE Elliot once said - “It will never rain roses: when we want to have more roses, we must plant more trees.” When it comes to feeling beautiful and self-confident, the same is true. You must first plant your seeds. Once planted, those seeds will bloom and grow in their own time. And whether you plant positivity or negativity, you will reap what you sow. When seeking to cultivate beauty you need to be mindful and selective of which thoughts and beliefs you entertain or nurture, and subsequently which thoughts and beliefs you need to discard or weed. So grab a journal, find a quiet place and take the time to do so now.

1. Prepare your soil For this step, you need to stop and identify what you personally think and feel when it comes to beauty. Often we may entertain conflicting thoughts and emotions regarding what beauty means to us individually. As a result of those conflicting thoughts and emotions we unknowingly allow that inner confusion and conflict to cause us psychological stress. And in doing so, we often mistake our physical appearance to be the source of that stress rather than our conflicting convictions. To avoid this inner uncertainty, get clear on what beauty means to you by asking yourself: • What is my definition of beauty? • How does that definition differ from the standards I place upon myself? • What qualities do I believe make a woman truly beautiful? • If I were to possess those same qualities, what three words would I use to describe the feeling? • Write your responses down.

2. Plant your seeds Next, take the time to consider which thoughts you need to plant. To do this, ask yourself: • Where do I need more self-acceptance, selfworth, patience, kindness, understanding, and/or forgiveness of self and others to blossom in my life? • In what ways can I incorporate the feelings I identified in Question 4 above into my daily life? • Write your responses down.

3. Weed Lastly, consider which thoughts you need to discard. To do this, ask yourself where you need to remove selfcriticism, self-doubt, jealousy, envy, the opinions and standards of others, comparison, and any other negative thoughts and emotions that have been left untended and have therefore been enabled to choke out the positive ones. Just like a garden, it is the work that is done in the soil, meaning underneath or within, that governs its beauty and success, and your life is the same. To cultivate beauty and enhance your own self-confidence you need to get clear on what beauty really is and what it means and feels like to you. And once you have done so, you need to diligently and mindfully tend to your garden by planting, nurturing, and weeding it often. Leigh-Ann Comarmond is the creator of Mindful Beauty Therapy™ | 44 | December 2016-January 2017

oat milk foundation

avocado waterproof mascara

natural beauty special signs and symptoms

Redness This can indicate that you are eating too much processed or sugary food. Simple carbohydrates like cookies and cake are quickly absorbed into the bloodstream and can cause vascular dilation, resulting in a flushed look. Eating slowly and choosing healthy food options can help. Avoid spicy food, which can exacerbate redness and inflammation. If facial redness is prolonged, consult a dermatologist because it could be rosacea - a chronic skin condition which results in enlargement of facial capillaries. According to the International Rosacea Foundation, the condition can be triggered by stress, alcohol, caffeine, and histamine-rich foods like tomatoes and cheese. People with rosacea need to apply daily sun protection, eat skin-nurturing foods rich in vitamins and omega-3 fatty acids, and engage in regular relaxation activities.

Pasty skin tone

Mirror, mirror Your face is sending you signs and signals about your health – what is yours saying? Dr Nicola Davies reports.


OOR lifestyle and diet choices reflect on your face, making you look older than you really are, but simple changes can improve your health and take years off your face. Following are five facial signs of poor health and how to handle them:

Puffiness A puffy appearance ay mean your kidneys’ filtering system is damaged, which happens when you consume too much salt, caffeine, or alcohol. According to the National Kidney Foundation, puffiness around the eyes can indicate that protein normally retained in the body is leaking out during urination. To reduce puffiness, cut back on salt-laden snacks and caffeinated drinks. Drink water regularly and eat fresh fruit and vegetables, especially asparagus which cleanses the kidneys and bladder. Exercise and relaxation activities such as yoga regulate blood circulation and fluid retention.

This is typically associated with anaemia, a condition characterised by iron deficiency or low red blood cell (RBC) production. Iron holds the oxygen contained in RBCs. If there is low iron in the blood, the heart needs to work twice as hard to deliver oxygen all over the body. Anaemia can be acute, or sudden onset, which could be a sign of lesions in the stomach or colon lining and of internal blood loss. Anaemia can be chronic or progressive over time, which means you aren’t getting enough iron from your diet. Neglecting signs of anaemia could damage other parts of the body. To treat chronic anaemia, include iron-rich foods in your diet, such as red meat, a couple of times a week, green vegetables, wheatgrass, fish, and foods containing vitamin C that aid in iron absorption, such as citrus fruits.

Spots and whiteheads Spots and acne can be a sign you are neglecting your health. A sunspot is a blemish where there is excess production of the skin pigment, melanin. If you have sunspots, this could mean you are getting too much exposure to UV light. Apply sun protection daily and at least 30 minutes prior to going out into the sun. Whiteheads are a type of acne formed when excess skin oil and bacteria are trapped inside pores. An acne outbreak is usually a sign of hormonal shifts brought about by major changes, such as pregnancy, suddenly starting to work night shifts, or developing a smoking habit. Wash your face twice daily, especially after sweating or commuting, and use oil-free make-up and | 46 | December 2016-January 2017

natural beauty special signs and symptoms

sunscreens. It’s important to see a dermatologist. According to Dr Wong of the dermatology clinic, Sydney Skin, if a woman suddenly gets acne around her jaw before menstruation, it could indicate polycystic ovarian syndrome (PCOS), which requires professional attention.

Under-eye circles Having dark and puffy rings under the eyes typically signifies fatigue, but could also point to allergies – specifically to house dust mites. Wong explains that this is often accompanied by scaliness around the eyes. This might call for fumigation of your bedroom to get rid of dust mites. Apart from allergies, dark eye circles can also point to anaemia, which commonly shows up on the face as pale skin. Based on these five signs, the most common facial indicators of poor health are linked to food, exercise and stress management. Although these facial signs are symptoms of specific physical conditions, they also reveal the need to improve your

overall wellbeing. Apart from dermatologists, it is also advisable to seek help from nutrition experts, particularly those who are members of the Dieticians Association of Australia (DAA) accreditation system and the Nutrition Society of Australia (NSA)’s voluntary Register of Nutritionists. To embrace a holistic approach to health, consider seeking advice from a naturopath. Naturopathy is founded on the principle that the body can inherently heal itself – as long as it is provided with the right fuel and not abused with alcohol or smoking. Trained and registered practitioners can be located through the Australian National Register of Accredited Natural Therapists, the Australian Traditional Medicine Society, the Australian Natural Therapists Association, and the National Herbalists Association of Australia. By consulting the right specialists, you can implement positive diet and lifestyle changes to get to the root of any health issues that are showing up on your face. | 47 | December 2016-January 2017

Acne around the jaw before menstruation could indicate polycystic ovarian syndrome.

natural beauty special 2017 natural beauty awards

So beautiful! It was tough choosing the winners for our tenth annual natural Beauty Awards because there were so many deserving brands. Meet our faves for 2017!

Eye cream Winner: zk’in Line Smoothing g Serum, www.pureandgreen. With paracresss, a clinically-tested wrinkle esmoothing herbal active. Highly commended: The Jojoba Company Cucumber & Guava Eye Balm, www. thejojobacompany.; Vanessa Megan Eye Lift, www.

Cleanser Winner: Qsilica Naturally Clear Cleanser, www. Made with natural herbs, essential vitamins and the range's hero ingredient, silica. Highly commended: Naturally Millie Ma Facial Cleansing Wash,; 3 Wise Mums Herbal Face Polish,

Sunscreen Winner: WotnotSPF30 Natural Sunscreen, Formulated with certified organic aloe vera, this helps skin retain moisture. Highly commended: Mukti Sunscreen, www.muktiorganics. com; EcoTan Natural Coconut Sunscreen,

Toner Winner: Abeeco Brightening & Hydrating Toner, www.abeeco. com A gentle, non-astringent formula with cucumber, neroli, and manuka honey. Highly commended: Sukin Hydrating Mist Toner, www.; Clemence Organics Tone & Hydrate Spritz, | 48 | December 2016-January 2017

natural beauty special 2017 natural beauty awards

Day cream Winner: Cosima Flawless Cream, www.cosimaskin. com With highly concentrated anti-wrinkle actives to help achieve firmer, smoother skin. Highly commended: Abeeco BV Pure Perfection Cream,; Embalm Luxurious Faace Cream, www. EmbalmSkincare.

Serum Winner: Vanessa Megan Cryo Facelift, www. A plumping serum, which comes in an ice-cube infusion to stimulate skin. Highly commended: AEOS Realive Serum, www.; RosehipPLUS Certified Organic Rosehip Oil,

Night cream Winner: Weleda Wild Rose Night Cream, au Wild rose supports skin elasticity, and the beautiful aroma promotes relaxation. Highly commended: er Pete Evans Moisturise with Ylang Ylang and Desert Lime, www.; Trilogy Rosapene Night Cream, www.

Face scrub Winner: Burt's Bees Peach & Willow Bark Scrub, www. Keep your skin peachy-clean with this natural, sulphate-free cleanser. Highly commended: Morgan Annie Organic Exfoliant, www.; Kosmea Daily Facial Exfoliant, www. | 49 | December 2016-January 2017

natural beauty special 2017 natural beauty awards

Bo ody lotion Winner: Mukti Botanique Lotion, A unique combination of native extracts like Kakadu plum and desert lime. Highly commended: Burt's Bees Milk & Honey Body Lotion, www.; Weleda Pomegranate Body Lotion, www.

Body scrub Winner: Altearah Bio Body Scrub, www. A fab two-in-one exfoliant and moisturiser, with healing Himalayan salt. Highly commended: Divine by Therese Kerr Body Scrub,; Synthesis Body Polish,

Hand cream Winner: Love Organics Pure Elegance Hand Cream, A sumptuous scented formula keeps hands velvety soft and protected. Highly commended: Divine by Therese Kerr Hand Lotion, www. divinebyth; Natura Siberrica Hand Cream, ww ww.naturasiberica.

Shower gel Winner: Sukin Soapfree Sensitive Body Wash, A gentle formula based on chamomile, aloe vera, and cucumber. Highly commended: Mukti Body Wash,; Weleda Almond Body Wash, | 50 | December 2016-January 2017

natural beauty special 2017 natural beauty awards

Lip balm Winner: Kosmea Kiss from a Rose Lip Balm, Aptly named, this leaves lips soft, with a touch of rose scent. Highly commended: Natralus Paw Paw Ointment, au; Clemence Organics Ultimate Lips,


Conditioner Winner: bhave Rescue Conditioner, With raw natural keratin to restore strength – great for damaged hair. Highly commended: Less is More Mallowsmooth Conditioner,; Alchemy Avocado Conditioner,

Winner: Alchemy Rosemary Shampoo, With botanical actives like rosemary and cedarwood to cleanse and beautify. Highly commended: Natura Siberica Shampoo, www. au; bhave Rescue Shampoo, www.

Deodorant Winner: WooHoo 100% Natural Deodorant, Kept us fresh all day - brilliant during sweaty gym sessions. Highly commended: Mukti Botanique Deodorant,; Weleda Citrus Deodorant, | 52 | December 2016-January 2017

. Hello zk’in Goodbye wrinkles. zk’in Line Smoothing Serum contains a newly researched extract of a South American plant clinically tested to smooth the appearance of expression lines and wrinkles.This truly is Nature’s alternative to injectables.

75% of volunteers achieved results the day following first application*. Since using this beautiful smelling 'cool and refreshing' serum I've noticed the lines around my eyes are softening and my skin looks youthful. I love this product and recommend it to anyone – Fel I notice an immediate tightening effect on the sensitive under eye skin and it keeps my skin well hydrated. A really wonderful product. – Amy It smells delicious and feels light and not oily. i noticed a difference after just one use – Bridie It absorbed quickly, and immediately my skin tightened and wrinkles smoothed. The best thing was that it didn't irritate my skin or eyes, unlike other products I have tried. It ticks all the boxes: non-irritant, Aussie made, organic, cruelty free, sustainable palm oil, vegan and actually works! - Kim

Experience the zk’in difference Request your free samples of zk’in Line Smoothing Serum at Available while stocks last.


u ry acco ol

li i l e s p w it . e

it. om c ir . ll t i ne es B u

*see for trial info

natural beauty special 2017 natural beauty awards

Self-tanner Winner: EcoTan Cacao Firming Mousse, With certified organic coffee and ginger to promote smoother skin. Highly commended: Skinny Tan Mousse, www.skinnytan.; Ivadore Tanning Treatment,

Lipstick Winner: Kylie's Mineral Goddess Lipstick, With jojoba and vitamin E to keep lips hydrated. Highly commended: La Glam Marry Me Lipstick, www.laglamcosmetics.; Lucie Lavelle Mineral Lipstick,

Eyeshadow Winner: Jane Iredale Liquid Eye Shadow, www. Longlasting and non-irritating on sensitive eyes. Highly commended: La Glam Temptress Eyeshadow,; Kylie's Mineral Goddess Eyeshadow, www.


Mascara Winner: Lucie Lavelle Mineral Mascara, Made with natural carnauba wax, this allows multiple clumpfree coats. Highly commended: Ere Perez Volumising Mascara,; Jane Iredale Lengthening Mascara, www.helioshealth. | 54 | Decemb ber 2016-January 2017

Winner: Ere Perez Oat Milk Foundation, www. Oat milk balances pH levels and evens out skin tone. Highly commended: La Mav Organic BB Creme, www.; Dr Hauschka Foundation, www.






I c e C u b e Tr e a t m e n t

With high-potency Hyaluronic Acid, Narcissus Tazetta Bulb extract, Green Coffee Seed extract, Quandong extract, Gotu Kola extract and Ginseng extract.

Deep Wrinkle Control. Tighter Pores. Youthful Eyes. A Flawless Finish.

Available on Shop online, use the code WINNER to receive 15% off

natural beauty special gorgeous picks

Natural beauty

Expert tip: Go to the movies Most of us are unaware of the fact that we constantly play a movie in our mind, by way of the thoughts and images we entertain each day. And when it comes to the topics of beauty and the skin, we often cast ageing as the villain in that movie; this means we subconsciously focus all of our time and energy on turning back the clock or achieving perfection, which ultimately results in disappointment and psychological stress. But by being mindful of your inner movie, and the way you choose to view or cast ageing, you can reduce stress associated with it, and therefore reduce its physical impact upon the body.

Beauty editor Lisa Tristram finds the best natural mascaras and perfumes, and chats to the founder of Edible Beauty, Anna Mitsios.

Leigh-Ann Comarmond is the creator of Mindful Beauty Therapy™.

Flutter, flutter

Star ingredient: Coconut water Coconut water (Cocos nucifera) is superbly hydrating on a hot day but did you know that it quenches your skin’s thirst too? This coveted liquid is extracted from young green coconuts, then freeze-dried to ensure that the solids retain optimum biological activity for the skin. Try it: AWE Cosmeceuticals Age Recharge Moisturiser (www.; $69.00)

It’s not so long ago that wearing a natural mascara meant smeary panda eyes at the end of the day, but things have certainly changed for the better. Organic and natural mascaras now boast long-lasting, smudge-free formulas, as well as lash-boosting ingredients like vitamins B5 and E, candelilla wax, minerals, and botanical extracts like thyme, while avoiding nasties like propylene glycol, parabens, aluminium, and paraffin found in many conventional brands. Try: Physician’s Formula Organic Wear (from Priceline; $24.95); W311 People Expressionist Mascara (; $40.00); Isaada Mineral Mascara (www. $45.00); and Vani-T Mineral Lash (; $31.90). | 56 | December 2016-January 2017

natural beauty special gorgeous picks

Green queen Anna Mitsios, Edible Beauty founder and naturopath, www. What is the main philosophy of Edible Beauty? That all of the ingredients used in our products are edible: we pledge that we would not put in our products anything that would not go in our mouths. Given that we absorb approximately 60 percent of what we put on our skin, being edible is critical to ensuring our bodies are kept free from toxins and hormone-disrupting chemicals. What do you love most about nature? I am always amazed by the incredible ability of nature to provide us everything we need to nourish and heal our bodies. Herbal medicine is something that I am most passionate about, and I believe that there is a herb to address every ailment we encounter. What is your natural skincare prediction for 2017? That ingestible beauty products will become more prominent, and that the idea of nourishing and improving our beauty from the inside will become more recognised. I also think that quick therapeutic beauty fixes will be more sought after, given our increasingly busy lifestyles.

Nature & Health loves ... Fresca Natural deodorant – handcrafted and 100 percent natural, with no aluminium, alcohol, parabens or toxic chemicals.

Travel right

Summer SOS

If you’re holidaying at home or abroad, a travel pack is a smart idea. Try: The Jojoba Company Travel Essentials Pack (www. or Edible Beauty’s Beauty on the Fly travel kit (www.

Smell sweeter Switching to a natural fragrance means you will avoid synthetic ingredients like phthalates, which are known hormone disruptors. Choose from professionally blended, essential oil-based treats like Ocinium Rapture Perfume Oil (; $86.00), Perfect Potion AN Peace Perfume (; $46.95), or Eau Well (; $42.90). | 57 | December 2016-January 2017

Be sure to pack these saviours in your beach bag. Cellulite's number one enemy is caffeine, which you will find in Cafe Skin Scrub (from Priceline; $14.95) – a blend of coffee, almond oil, and orange oil. Banish pasty skin and get a healthy glow with EcoTan's Cacao Firming Mousse (www.; $34.95)

Want more natural beauty tips, ideas, and offers? Like and follow us on Facebook, Instagram, and Twitter!

food + nutrition interview

Food for thought Rosemary Ann Ogilvie speaks to Vanessa Kimball about political activism at the kitchen table.


ANESSA Kimball believes our health and the health of the earth are ultimately intertwined, and that eating is about nourishing ourselves as well as the planet. In her new book, Food for Thought, she shows us how our everyday meals can be used as a tool to change the world by sourcing ingredients with thought, and standing up for those who are producing our food in the right way. When did you realise that we have the power to change the world “one bite at a time”? My travels as a food journalist took me out of my home, where I have three young children who are secure, loved, nurtured and cared for in an environment where I know, for example, if I fall and hurt myself, I can call an ambulance and it will be here within 15 minutes and I’ll be taken care of medically. This is something we take completely for granted. When I started travelling, I met the people who were growing and gathering the food my family and I eat here in England – food eaten without a second thought. My first revelation was my trip to western Uganda to watch the harvest at a Fair Trade

vanilla plantation. My visit opened my eyes to the reality of what it actually means to pay a fair price. You see the little Fair Trade labels on food items, and I suppose I had been quite sceptical in some ways, viewing it as a marketing tool, but the reality is that it’s a powerful tool that makes a difference as to whether or not a child receives medical care, or a little girl learns to read and write. While I’ve always bought Fair Trade products, I’m not sure the real message had actually filtered through to me. However, I believe Fair Trade stretches even further, to the point of affecting the political stability in some regions. When you treat a person fairly, they can stand on their own two feet, support themselves, support their families. If people are kept on the edge of living, there is no motivation, no future, and so it’s much easier for them to turn to violence and conflict. How | 59 | December 2016-January 2017

You can be really radical at your own kitchen table while you’re eating dinner: I call this food activism.

food + nutrition interview

many of us would even consider that when we’re eating our quinoa porridge in the morning? People think they can’t change things, so they do nothing. How can we shift this mindset? What really hit home was this phrase: “You can change the world one bite at a time.” You don’t have to strap yourself to a tree in the Amazon jungle to make changes – I can’t do that, as much as I would love to as I’m quite radical in my thoughts and beliefs. But this doesn’t mean I can’t make a difference – quite the opposite. Every time you make a choice, whether to buy

Every time you make a choice, whether to buy a Fair Trade item, or purchase fruit from the local farmer’s market, you choose to support someone – and this is what makes a difference. the Fair Trade item in the supermarket, or purchase your fruit and vegetables from the local farmer’s market, you choose to support someone – and this is what makes a difference. Think about the cumulative effect of those decisions every day, every week, every year throughout your life: the number of people you and your family can support through your everyday food choices. It’s the accumulation of little things that ultimately makes the big differences, such as recycling properly. And this is the point to Food for Thought: that you absolutely can make a real difference to those who produce the ingredients, and to the environment. I’ve taken classic recipes and transformed them into ethical, sustainable meals with a flavour twist, using ingredients available in the typical supermarket. Every single recipe I read over and over again to make sure that not only was all the information there, but also the empowerment for the individual. You can be really radical at your own kitchen table while you’re eating dinner: I call this food activism. How did you go about redeveloping the recipes? The first thing was that this book is for the children – all children, as they have the right to grow up in a world they can live in. But also when my children read the recipes, they had to understand them and “get” them.

It’s a given that the recipes are delicious. They’re also practical, everyday recipes that don’t create too much washing up: as I said, they’re about empowering people – and nobody feels empowered when they have a mountain of washing up to tackle after they’ve cooked. Apart from that, we radicals don’t want to waste time washing up when there are more urgent things to deal with! Before writing the book I spent at least a week talking to anyone who was willing to have a conversation with me. I spoke to the garbage men, sales assistants, people standing in bus queues, people on low-income benefits, young people, elderly people, the employed and the unemployed. Inevitably the response was: “Of course I want climate change stopped. Of course I want to help farmers.” Nobody is going to say, “I really want farm animals to be badly treated, and I really want farmers to be paid a low price.” The general public does not intentionally eat food that is damaging and unethical: they just don’t know. Or if they do, they just don’t know what to do about it. Because when someone says you should change, they rarely tell you how to make change. Trying to live an ethical and sustainable life can be quite overwhelming – even I became completely overwhelmed by it, and I’m someone who lives and works and breathes food and ethical living. At one point, I felt I’d lost my way, feeling almost paralysed by the weight of what I’d taken on. The more I read and researched, the more I felt it was mission impossible as I became entangled in arguments about local versus organic, or whether the only route to become truly ethical was through veganism. If I’m overwhelmed, how do people who don’t even know how to cook go on? The recipes are a medium that is a practical instruction, telling you what to use and how they benefit the producers and the environment, and so are very accessible. You teach people from all over the world the art of sourdough bread making ( how does this align with your ethos of sustainability? I’ve been making sourdough bread since I was 11, and it’s just been so much a part of my everyday life for so long that it was perhaps just four or five years ago that I realised my everyday was actually quite extraordinary! My fascination began about a decade ago when I realised I couldn’t digest normal bread, but I could eat sourdough. The second reason is that it provides a daily opportunity to make a difference. I insist on using organic ingredients | 60 | December 2016-January 2017

food + nutrition interview

❃ Far sighted sweet potato and dill soup • • • • • • • • • •

3 tablespoons coconut oil 3 bay leaves 1 large onion, diced 4 garlic cloves, chopped 1 kg sweet potatoes, peeled diced 1 kg potatoes, peeled and diced 2 litres hot vegetable stock a large handful of fresh dill salt and freshly ground black pepper crusty bread, to serve

Sweet potatoes are a key crop in Africa. In Senegal, for example, one project running since 2006 is a farming venture which replaces animal herding and fishing with growing sweet potatoes, giving employment for young people who would previously have drifted off as economic migrants, plus proceeds from exports provide schools | 61 | December 2016-January 2017

and medical centres. Yes, there are food miles to consider when buying imported produce, but on balance, I feel that a relatively short journey by boat for Senegalese sweet potatoes is a compromise I am willing to make. Put the coconut oil in a deep pan, add the bay leaves, onion and garlic and saute lightly. Add sweet potatoes, potatoes and stock and stir well. Cover and simmer for 18-20 minutes. Check that the potatoes are cooked and remove the bay leaves. Chop dill and add half to the pan. Set half the soup aside and liquidise the other half. Mix the two halves back together in the pan to give you a smooth, thick base with chunks. Stir in the remaining dill and season with salt and black pepper. Serve with warm crusty bread.

food + nutrition interview

❃ Cultivated

mushrooms on sourdough • • • • • • •

800g ‘exotic’ mushrooms 2 garlic cloves, crushed 120g unsalted butter 4 sprigs of fresh tarragon sea salt and black pepper 4 slices of sourdough bread 200g soft goat’s cheese

There are areas where wild fungi have been so aggressively harvested that bans on foraging have been introduced. The alternative? Specialist growers of ‘exotic’ mushrooms. It may mean that I’m eating locally grown oyster and shiitake mushrooms, rather than the penny bun or common morel. To me they are equally delicious and much less likely to cause an argument. Trim mushrooms, brush off soil and slice into bite-sized pieces. Preheat oven to 180°C. Put garlic into a bowl with the butter, tarragon and salt and pepper and mix well. Spread one side of each slice of bread with garlic butter and put on a baking tray. Bake for 6-8 minutes then arrange on plates when mushrooms are ready. Meanwhile, put a large frying pan over a high heat. Add remaining butter and the mushrooms. Saute the mushrooms, stirring often, for 4-5 minutes until golden. Add goat’s cheese then stir for another minute. Quickly spoon mushrooms over the bread and serve immediately.

In order to be a good sourdough baker, you must have a relationship with it. You have to touch it and feel it and smell it: I have to use my senses. and I’m a member of the Soil Association (the UK’s leading organic certification body). The ultimate thing with my sourdough is that in order to be a good sourdough baker, you must have a relationship with it. You have to touch it and feel it and smell it: I have to use my senses. And it changes according to the weather, so it’s always going to keep you on your toes. It’s the most ethical, sustainable bread you can eat. As an investigative journalist, I’ve visited Europe’s largest yeast manufacturing plant where I learned that the production of commercial yeast involves the use of chemicals. Sourdough, on the other hand, uses local wild yeasts and a local flour or organic flour, which makes it an ethical and sustainable bread. What will happen if we continue to choose cheap food that – as you’ve commented elsewhere – no longer sees the soil or even sunlight? I think we’re already seeing the long-term

ramifications, as it’s damaging the planet’s heath and our health. I think that we, as a race, are borrowing too hard off the planet. We have to return it. If we don’t start looking after our soil, it won’t look after us, because it’s a mutual relationship. So the long-term ramifications are dire, I believe, if we continue along the same path over the next century. Sadly, we’re in a position where countries such as China and India are moving away from doing things the right way and trying to catch up with the West, where we do things the wrong way. I believe this is why it’s so important that the people who write about food, the people who cook food, the families who talk about food, use their abilities to change things. With consumerism, businesses go where the money is. So when people start insisting things be done correctly, that the food is grown ethically, that the producers and their workers are paid fairly, and boycott things that are unethical, businesses will follow. | 62 | December 2016-January 2017

food + nutrition facts and fallacies

Fact or fiction?

Naturopath Amina Eastham-Hillier sorts facts from fallacies when it comes to food allergies and intolerances. | 64 | December 2016-January 2017

food + nutrition facts and fallacies

Fact: Food allergies are rising Food allergy affects 10 percent of children up to one year of age, and around two percent of adults, says the Australasian Society of Clinical Immunology and Allergy ( In Australia, hospital admissions for severe allergic reactions – anaphylaxis – have doubled over the past decade. Higher still are admissions for anaphylaxis due to food allergy in children aged up to four years, having increased five-fold over the same period. Fallacy: They are the same thing A food intolerance can cause similar symptoms to a food allergy. However, reactions to an intolerance are generally less serious, and are largely limited to digestive problems. A true food allergy causes an immune system reaction that affects numerous organs and produces – within one or two hours – symptoms such as facial or throat swelling, puffy eyes, a rash or anaphylactic-type reaction. The immune system responds to the allergen by producing IgE antibodies, which travel to cells that release chemicals that cause the allergic reaction. This response is seen in people who are allergic to strawberries, peanuts, tree nuts, eggs, or dairy. We can test for IgE and IgA antibodies, which appear when a person reacts to a food. IgA antibodies take five to seven days to appear. Yet another type of antibody – IgG – takes up to 30 days to develop. These are almost hidden allergies, not true allergies like IgE. A person with IgE antibodies should avoid the culprit food completely, whereas those with an IgA antibody reaction to, say, dairy, can eat it maybe once or twice a week. People with an IgG reaction should rotate their diet and have a broad mixture of food. Food intolerances, on the other hand, can relate to a number of factors including IBS, food poisoning, stress, and chemical additives – the preservatives, flavour enhancers, colours, sweeteners, and gluten that lace processed foods, another known cause of food intolerance. USDA research has found the levels of vital gluten in processed foods have increased three-fold since 1997, and continue to rise. If people really want to know what's going on with their food intolerances, I recommend they undergo IgA-IgG food intolerance testing. Some tests offer only IgG, but I think to do the IgA is the best way to go. Fallacy: Gluten intolerance is just a trend Some people have the coeliac gene, which means that eating bread or other gluten-containing foods regularly over a certain period of time will cause a huge amount of inflammation in the gut. We can test for the presence of this gene. If a person carries it, and they're experiencing gut pain, fibromyalgia-type pain, stool problems, skin allergies, rashes and depression, they could have coeliac disease. They may need an endoscopy or colonoscopy to determine whether there’s inflammation, and possibly a biopsy to find out

the level of tissue damage. These people should never have gluten at all, ever – I can’t stress this too strongly. There are also people who don't tolerate gluten very well. Dr Alessio Fasano, an expert in gluten intolerance, has proven that gliadin, which is present in gluten, actually causes intestinal permeability (‘leaky gut)’ in every human being. Fasano also discovered that a hormone called zonulin, found only in humans, may be responsible for many autoimmune diseases. Eating a gluten-containing food increases zonulin levels, which in turn increases the chances of intestinal permeability in any person – not just those with coeliac disease. So this will have a huge impact on those who are gluten intolerant or very gluten-sensitive. We can test to determine zonulin levels to see if a person is reacting to the gluten. So when you consider this, it really is best for everyone to either avoid gluten – and as a naturopath, this is my recommendation – or have only a minimum amount. Fallacy: It’s fine to simply eliminate foods you think are trouble-makers When I deal with food intolerances, I always look at testing initially, provided the patient wants this. Alternatively, we can do an elimination diet, and the reason it’s essential to do this under the supervision of a qualified naturopath or nutritionist is that every person's nutritional requirements are different. Numerous factors affect our nutritional needs, including chemical food additives, some unmedicated illnesses or conditions, and a whole range of prescription medications, which have a massive effect on how our body utilises nutrients. Fact: You can prevent children from developing food intolerances With children, it’s making sure they have a balanced, nutrient-rich diet with lots of vegetables. It’s essential to have really good gut microbiome health, with proper levels of Bifidobacterium and Lactobacillus bacteria, as they’re necessary for a healthy immune system and a healthy gut lining. An inflamed and irritated gut lining makes the development of intestinal permeability and gluten intolerance and sensitivity to certain foods more likely. The vegetables and fibre feed the good bacteria so the immune system in the gut is really healthy, from mouth to anus. This is important for everyone, not just children, so we should all be eating at least five different vegetables every day; two fruits; goodquality low-gluten grains; nuts; legumes; and herbs from the garden: parsley, basil, spinach, coriander, oregano, sorrel, and dandelion leaf. They all provide phytonutrients that we once ate in abundance, but are now severely lacking in our diet. ATMS member Amina Eastham-Hillier B.H.Sc (Nat), Ad Dip H.Sc, Dip H.M, Dip Nutrition. | 65 | December 2016-January 2017

A common culprit is highly processed food, as it lacks enzymes needed to properly digest that food - lactose intolerance being a prime example.

food + nutrition safe or not?

Microwave myths They have been a convenient domestic fixture for over 40 years, yet fallacies persist about microwaves. Dr Sandi Rogers sorts fact from fiction.

❃ The no-nos There are some “cons” related to microwaving, but none of them involve radiation. • Microwaves are not suited to all cooking, but this applies to any medium. You’ll never get a crisp flaky croissant by warming it in the microwave, but nor will you if you put it in the steamer. • Food cooked in a microwave does not heat uniformly. This can risk causing burns, but also allow harmful microorganisms to survive in parts of the food. For safety, divide large quantities of food into smaller portions when reheating. Burns can also occur from steam emitted from closed packages, such as microwavable popcorn bags. • Finally, read the manual carefully, and follow instructions scrupulously. Keep the oven clean and monitor it so it remains in good condition.

“Microwaves make food radioactive” Microwaves are high-frequency radio waves (frequencies) and, like visible radiation (light), are on the electromagnetic spectrum. They aren’t radioactive, so they can’t make food radioactive. “Radiation in microwaves causes cancer” When people talk about radiation, they mean ionising radiation, which is made of high-energy waves, e.g. gamma rays and x-rays. Through a process called ionisation, the energy enters cells and chemically changes the way the cell works. Ionising rays can remove an electron from an atom or molecule (ionise), which can damage DNA inside cells, giving rise to cancer. Microwaves use non-ionising radiation that lacks sufficient energy to damage DNA, so they can’t cause cancer.

indicate that food cooked in microwaves is at least as nutritious as comparable food cooked by conventional methods, the CSIRO notes. “Chemicals leach into food from plastic” It’s important to use only microwave-safe containers. Never use containers from chilled foods like yoghurt, as their low-melt temperatures can cause migration of contaminants. If using clingfilm, ensure it’s not in contact with food. “Microwaves cause cataracts” Studies investigating effects of microwave exposure on the eye have found it takes a continuous exposure of around one hour at 80 to 100 milliwatts/square centimetre for a cataract to form. Translation: Even if you sat with your eye a couple of centimetres from the oven for an hour, simply not enough energy is available to heat your eye and damage it.

“Microwaves leak radiation” Samples of all microwaves are tested for leakage before sale. Microwave doors are designed with at least two features to ensure power is cut off the moment the door is opened, says the CSIRO. An oven in good condition and used correctly is safe. It is possible microwaves may leak from around the edges of a poorly fitting, damaged, or food-encrusted door. However, it’s extremely rare for leakage to exceed the NHMRC’s recommended levels.

“Microwaving water alters its DNA” This comes from a child’s (non-double-blind) school science experiment that purportedly proved a plant was destroyed after a week of being watered with microwaved water, while an identical plant given tap water survived. The lengthy Snopes investigation of this claim makes fascinating reading: plants.asp

“Microwaves destroy nutrients” Any changes they make to food are the same as created by any other cooking method. Most reports

Dr Sandi Rogers, N.Dd, ED.D., is a life member of the Australian Traditional Medicine Society (ATMS). | 66 | December 2016-January 2017

BLISS OUT Unwind with our FUNCTIONAL chocolate drink Utilising nature’s own ‘chocolate’


coconut lucuma eleuthero ginkgo lemon balm

CACAO BLISS Available at health food stores and online

food + nutrition nutrition notes

Expert Q+A: Vitamin D supplements

Nutrition notes

We need vitamin D to absorb calcium and promote bone growth. A deficiency leads to rickets in children and fragile, misshapen bones (osteomalacia) in adults, and is linked to breast, colon and prostate cancers, heart disease, depression, and obesity. In our sunny country, surely no one needs a supplement? Not so. For starters, we can’t always find 20 minutes to spend outdoors – without sunscreen, as it blocks the UVB rays that make vitamin D. Other factors include: age (from age 20 our ability to synthesise vitamin D through the skin declines, until it halves by age 50; obesity (body fat is a storage centre for vitamin D - but only in those with a healthy body fat percentage); too much alcohol (affects the liver’s ability to make vitamin D); many prescription meds: check with your GP and get a test.

Pamela Allardice finds a new reason to pick a pomegranate, the good news on supplements, and a secret culprit behind dementia in old people.

Teresa Mitchell-Paterson BHSc (HumNut) MHSc (HumNut) AdvDip (Nat) is a member of the Australian Traditional-Medicine Society.

Aged care risk Canadian researchers found high rates - up to 27 percent - of vitamin B12 deficiency in nursing residents. Why? Many meds, notably acid-blockers (often given to older people with indigestion), compromise B12 absorption. What is less well known is that symptoms of low B12 mimic dementia – possibly leading to misdiagnosis.

Pick a pomegranate According to research published in ACS Chemical Neuroscience, pomegranate extract has neuroprotective effects and may contribute to a significantly lower risk of Alzheimer’s disease, thanks to unique antioxidants it contains called elligatannins.

Q is for quinoa Morlife Quinoa Risottos are perfect for anyone who wants a meal that takes very little time to prepare but is very big on nutrition and flavour. | 68 | December 2016-January 2017

food + nutrition nutrition notes

Snaps for supps Research in favour of supplementation just keeps getting stronger. • A University of California, San Diego, study found women with optimal leveels of vitamin D had a 47 percent lower risk of cancer. • A Harvard study says men taking multivitamins have a 44 percent lower risk of heart disease. • An American Journal of Clinical Nutrition study shows post-menopausal women given 350mg of magnesium daily for 24 weeks decreased their risk of heart problems by 14 percent.

Spotlight on … watercress Think of sandwiches? Think again. Weight for weight, this supergreen contains more calcium than milk, more iron than spinach, plus iodine to support thyroid function, infection-fighting vitamin A, and vitamin B6, which makes phagocytes (white blood cells) gobble up bacteria and dead or dying cells. Research has even identified an ingredient in watercress, PEITC, that inhibits cancer by starving tumours of blood and oxygen. Plus it’s a great source of vitamin K, needed for strong bones and correct blood clotting, and the carotenoids lutein and zeaxanthin, which reduce the risk of macular degeneration. Jennifer Mathieson is a naturopath.

Editor’s choice: Fibersol Fibersol is an all-natural, vegetal, dietary fibre derived from guar gum. Unlike other fibre supplements, it is tasteless, colourless, odourless and non-gritty or goopy, relieving constipation and diarrhoea without gas, bloating, or cramping. It is clinically proven to relieve Irritable Bowel Syndrome (IBS) e, bloating, symptoms; relieve flatulence bloating indigestion; provide a gentle relief of constipation in children; act as a prebiotic to encourage growth of health-promoting gut bacteria; provide a healthy satiety effect without blocking the gut; and is gluten-free, kosher, non-GMO, vegan. www.

Must-try this month … Peanut butter fudge sundae serves 4 Nice cream • 4 frozen bananas • 2 tablespoons peanut butter • 3 tablespoons raw cacao powder • 1 tablespoon maca powder Fudge sauce • 2 tablespoons tahini • 1 tablespoon peanut butter • 2 tablespoons agave syrup • 1 medjool date, pitted • 1 tablespoon coconut oil, softened Chocolate sauce • 1 tablespoon cacao powder • 3 medjool dates, pitted • 2 tablespoons coconut oil, melted • 1 teaspoon lucuma powder • 3 tablespoons agave syrup

• ½ teaspoon vanilla bean paste or powder Garnish • 1 tablespoon cacao nibs • ¼ cup raw hazelnuts For Nice cream, blend all ingredients in a food processor. Pour mixture into flat tub and freeze for 2-3 hours. Blend all fudge sauce ingredients in a food processor; set aside. Blend all chocolate sauce ingredients in a food processor; set aside. To assemble, scoop Nice cream into four sundae glasses, drizzle with fudge and sauce, then top with cacao nibs and hazelnuts.

Recipe by vegan chef and author Anthea Amore.

Want more food and nutrition news? Visit www.natureandhealth. and sign up for our FREE weekly e-news and healthy recipes, or like and follow us on Facebook, Instagram, and Twitter! | 69 | December 2016-January 2017

mind + spirit interview

Meet Cassie Kinesiologist and naturopath Cassie Mendoza-Jones talks about how to elevate your thoughts, align your energy, and get out of the comparison trap.


S a thoroughly modern woman, Cassie Mendoza-Jones seemed to have it all - a great education, an online business, a growing social media following. For many of her generation, she was living the dream and showing us all how it’s done. But underneath that laser-sharp focus on green smoothies and entrepreneurship was a deep self-doubt. How do you shine in a world so obsessed with outward appearance? And how do you grow and achieve your dreams without getting stuck in the damaging cycle of comparison with others? For Cassie, it was all about discovering that she was enough. Amy Taylor-Kabbaz spoke with the young Hay House author about her new book, the online world, and how to stay in the flow of your own life. What is your definition of real worth? Real worth comes from a detachment from your achievements and from external expectations and perceptions. It comes from knowing that you are enough and you are worthy no matter what you’re doing, how much you’re achieving, what you think you look like, if you think you need to be thinner or smarter or prettier or blonder or whatever. It is about coming back to your true core essence of who you are and knowing that you don’t have to do more or achieve more or be better in order to prove and love yourself as you are.

How did you discover your own sense of worth? I wish it was a quick turning point, but I have to say it took a while! In the first few years of my business I went through a long period where I compared myself to other people in the wellness and health industry, to such a degree it was quite paralysing. It crippled me in so many ways – my creativity, my productivity, what I was putting out in this world, who I was. I really was holding myself back in terms of how I was expressing myself, until I started to realise that I was losing my sense of self and losing my own unique voice because I was so consumed by what other people were doing. I realised that I had to let that go, and I had to come back to who I was, what I love doing, how I could be creative, and how I can show up in the world in such a way that it doesn’t matter what other people are doing because I won’t be thinking about them. Instead, I would be focused on myself. When it comes to social media, we have to remember that we’re not getting the full story. It’s very easy for people to believe that beautiful Instagram feed and a person’s life is perfect, but it can put people on a pedestal. We all have days when life is not like that, and it’s normal and fine to have a day where you aren’t eating what would look like a perfect Instagram feed meal. Trust yourself and trust your body that you know what you need and you know what to eat, and try not | 70 | December 2016-January 2017

mind + spirit interview

Even though I honour and practise it, the term ‘self-love’ doesn’t always resonate with me (it depends on the day!) - but self-worth does. | 71 | December 2016-January 2017

mind + spirit interview

Coming back to the true core essence of who you are means knowing that you don’t have to do or achieve more - you are enough as you are.

❃ Four to FLOW There are four mindset shifts that can benefit us when it comes to fully feeling our worth as human beings, without having to do more, be more, have more or prove ourselves to anyone. I call it FLOW: 1. Follow your own path 2. Let go of your perceptions 3. Open up to new attitudes and patterns 4. Work with what you have FLOW lets you clear the saboteurs that run through your mind on repeat and keep you worrying about what other people are (most likely not) thinking about you. Follow your own path Sometimes we worry about forging our own path, because of paths others have taken before us. This could be something that’s been passed down in your family. Maybe your father was an accountant, and his father was an accountant. So when you say you want to study art, chaos and judgement follow. We can’t always change what other people are thinking of us, but we can release our fear around not meeting their expectations. Following your own path might not make sense to anyone else, and that’s OK. The more you feel centred in your decision, the more aligned you can be about clarifying your vision and purpose. Then the easier it will be to stay on your path, whether you think it’ll make others happy or not. Let go of your perceptions Perceptions are your ego’s way of keeping you exactly where you are, because that’s where it feels safe. Your perceptions of how other people see you can be tainted by your ego, but also by a lack of communication. When you fully let go of these perceptions, it’s so much easier to stop worrying about what other people think of you. In the past, the best thing I could do for myself when I knew I was worrying too much about others’ opinions was to strengthen my sense of selfesteem, self-worth and self-confidence.

Open up to new attitudes and patterns Much like letting go of your perceptions, sometimes just opening up the lines of communication with others, creating new patterns and creating space for these new patterns to enter your mind and your life is an important first step. A new attitude might mean that you spend time working out what your triggers are as well. What makes you think someone else doesn’t like you? What makes you worry that someone is unhappy with you? Is it just a fleeting expression on their face? Could you have mistaken that look for contempt, when maybe they just realised their shirts are at the drycleaners and it’s too late to pick them up? Your perceptions and attitudes are linked. Work out when you’re being blocked or blocking yourself so you can create healthier new patterns, and then give yourself permission to simply let it go. Work with what you have A lot of our worry about what other people are thinking of us comes down to selfesteem, self-belief and self-worth. How many times have you thought to yourself, ‘I think she’d like me more if I were more XYZ’ or ‘He’s definitely unimpressed with me because I don’t have enough XYZ’? Now, this thing you have or don’t have could be something personal or emotional, or a physical product or item. The truth is, we’re always given what we can handle and manage. So if you don’t have this ‘thing’, you most likely really don’t need it (now or ever). Instead of making yourself believe that you’ll be better or more liked or more popular if you have more (of anything!), I want you to start believing that you have everything you need right now. And if you needed more, you’d have it. Work with what you have, realising that all the good stuff you still want is in your reach, but it won’t make you a better person all on its own. You’ll make yourself a better person, starting right now. It won’t make you change your perceptions or attitudes. Only you can do that.

to listen to the million different fad diets out there and just come back to nourishing yourself because you know it’s good for you. It’s important everyone comes to their own understanding of what ‘self-worth’ means, as the term may not resonate with you in the same way it does with me. You might want to call it self-confidence, self-trust, self-love, or even just understand it as a deep belief that you are good enough as you are. All of these terms cross over with one another, and yet they all mean different things to different people. Even after years in the personal development world, and even though I honour and practise this, ‘self-love’ is a term that doesn’t always resonate with me (it kind of depends on the day!) but self-worth absolutely does. The way I explain it to my clients is that selfworth provides a deep sense of confidence, belief, assurance, and belonging in ourselves. In fact it’s more than confidence - it’s a deeply rooted self-belief, knowing that we are doing enough, doing the right thing, and that we don’t need to earn our stripes or become more accomplished, before we think we’re good enough. How do you stop comparing yourself to others and start focusing within? Well for me, I stopped spending a lot of time on social media. Of course, I still went online because I’m running my own business and so I need to have a presence there, but I created a ‘two scroll’ rule, and it sounds funny but it really worked! I only allowed myself to scroll through a social media feed twice. Social media is incredible in so many ways, but it can be like a hole you fall into. And if you are feeling triggered by other people and are putting people on pedestals, it can be quite detrimental. I’d like to help people release that fear of never being enough. I’d like to help them feel clear when they wake up, energetically alert, awake and aligned. I’d like to help them clear the niggling negative thoughts that keep telling them that they’ll only be more when they work harder; that whisper words like ‘You’re not good enough’, ‘You’ll never have what she has’. I want to help them understand what their body is trying to tell them, when they’re burnt out and pushing themselves to their limits in the name of self-worth, achievement and perfectionism. I know all of this because I’ve lived it and because I’ve been able to support hundreds of women through a place of crushing self-comparison, perfectionism and low self-worth, to a place where they value, love, honour and respect themselves. | 72 | December 2016-January 2017

mind + spirit interview

What if our sense of worth is tied up with always getting things perfectly right? You just have to push through it. Perfectionism is resistant: it’s a form of procrastination or fear in disguise, and you have to just get moving anyway. We often think being a perfectionist helps us be our best selves, but actually it’s stopping us from showing our true selves. It’s this irony that we feel that if we are perfect, we’ll be better - yet we’ll never be perfect, so we just hold ourselves back. I realised while writing this book that I am a perfectionist, but I also love momentum and flow and moving forward and you can’t have both. You can’t be a perfectionist and create action in your

life unless you let go of that perfectionism. But you can still show up every day and do your best work, and you can still want the best for yourself, if at some stage you say: ‘This is good enough’. Is there is a shift towards women starting to value themselves? Yes. And I think the shift is that they are realising that they can find and ask for support from external sources, but also lean on and trust themselves and know, deep down, that they can open up to guidance and trust what is coming from their intuition, and from a higher source. It’s not just about looking outside of yourself all the time. | 73 | December 2016-January 2017

mind + spirit inner self

Make a difference David J. Pollay explains how one simple promise to yourself – to make a difference – can enhance every aspect of your life.


TART small. Just start. Smile at someone. Laugh with someone. Show appreciation for someone. Forgive inconsequential mistakes. Know that your seemingly unimportant gestures could be just what someone else needs at that moment. All of your kind actions add up to a meaningful life. And yes, there are big things you can do. You can bring more peace, opportunity, and happiness to the world through your work. You can volunteer for causes you believe in. You can work for a company with a mission that improves the quality of life for people. The actions you take to fulfil this promise to yourself – to make a difference – will help you find the path to contribute to the world in your own unique way. Now is the time to start – in a small or a big way – it doesn’t matter. Just start today.

Butterfly living A few years ago, when my wife Dawn and I were away for a long weekend, we found ourselves on a street corner, poring over a map with our three- and four-year-old daughters. The map was spread out, and as we went back and forth about what to do next, our girls jumped right in and told us exactly what they wanted to do. “We want to go to the museum of butterflies,” said Ariela and Eliana. Dawn and I looked at each other and said, “Let’s go.” When we arrived at the museum, I bought tickets, and we were directed to a special pressurised entrance (you know the kind- the suction is so strong you get a new hairstyle on the way in) at the centre of the museum. And as soon as we walked into the main area we were immediately surrounded by thousands and thousands of butterflies, all flapping their multicoloured wings. They were absolutely beautiful. I looked down at our girls. They were jumping up and down and clapping their hands. I turned to our museum tour guide – just because I was curious – and asked, “How long do butterflies live?” She said, “About ten days.” I thought to myself, “Ten days. What can you do in ten days?!” So I asked her, “What do butterflies do in ten days?!” The guide stopped, looked at me, and said, “They make the world a more beautiful place.” Wow,” I said. “I never thought about butterflies like that. Thank you.” After we said goodbye, I couldn’t stop thinking about what she had said. She was right. We all have something to offer with the time we have.

Take action Appreciate the impact you have on your family, friends, co-workers, and neighbours. Like a butterfly, you have your own way of making the world a little better for everyone.

Hug now. Don’t save it. Dawn and I recently attended the funeral of a colleague’s father. His son was eulogising him. My colleague was respectful of his father, and he recalled good times. And then he said something that made our hearts sink: “I never did hear my father say he loved me.” My mother taught us to hug, kiss, and say that we love each other when we wake up, when we go to bed, before we leave the house, and before we hang up the phone. My dad is now eighty-four. He just visited me in my office. I hugged and kissed him when he arrived. I hugged and kissed him when he left. Take action Think about the important people in your life. What do you still have to say to them? What do you still have to do? There’s no room for delay – we know too well that life is not guaranteed – put this magazine down and call, write, or visit someone. Make it clear how much you care about them and what they mean to you.

Upstream, downstream My grandfather used to hike about an hour into the forest with his fishing rod in one hand and his tackle box in the other. When he arrived at his special place, he would carefully lay everything down, and pause for a moment to take in the sights, smells, and sounds of his sacred spot, before settling in for hours. There was nothing between him and nature. Nothing between him and God. He was a grateful man. He was thankful for the food he could provide his family, and the peace and happiness he felt at the stream. He was also a responsible man. He knew he was not the only one fishing the stream. As special as his sanctuary was to him, someone downstream was relying on the same beautiful water. My grandfather knew that his actions upstream would impact what happened downstream. He accepted this responsibility, and he honoured it. He left no waste, and took only the fish he was allowed. In our own lives, sometimes we focus only on where we stand in the stream. We’re concerned | 74 | December 2016-January 2017

mind + spirit inner self

only with what’s in front of us. We forget that there is always an upstream and a downstream – that we are affected by those who came before us and that we affect those who come after us. Someone is always impacted by our actions. Take action What thoughtful actions can you take that will positively impact others

downstream at work, at home, or in your community? And how can you communicate your gratitude to the kind and helpful people upstream? David J. Pollay is an internationally sought-after speaker and the author of 3 Simple Promises (Sterling Publishers;, available at all good bookstores.

“Since you get more joy out of giving joy to others, you should put a great deal of thought into the happiness that you are able to give.” Eleanor Roosevelt | 75 | December 2016-January 2017




ent n

THE LIVING WELL ISSUE 2017 ve he atur a l h altt

atu a

alth u sa l you ‘ g we ls.


sential s o l ting w oss 5 tips f on cont o 3 atural therap rp rprising ngg we g t loss b n fi


15 secrets ing your fit ast! S g then, to a venate te 5 steps a


SSeasonss ngs – eatingg for h , yyear-ro ndd Gu free swe eat M av o

n j o

l fe yo

alw ys d a e

now d , tips tip ndd x ert a i you



0 best ant i uperfooods dss 7w -proof i d o y signs never iggn n


ship problem ms sollved! p u 7

Living well ISSUE 2017


Shape up!

5sfllattepsabsto FOOD AS MED DICINE

• Nutrient-dense superfood snacks • How to be a juice guru • Meett the miraccle milks

Longevity secrets

You caan change yyour health h destinny



9 771447 640005



Be uty andm f r yoo s, 30s s 0s 10 bes a fo s for ng skin in n ult acn cn n

5 co common o 7 st p Y



e at a


+ 365 NEW WAYS to make 2017 your best year yet!


mind + spirit yoga matters

Come alive! Yoga is a path of rejuvenation, and at the end of this practice from yoga master Amy Landry you will feel calm, grounded, and re-energised. Garudasana Named for a divine bird, Garuda, this pose challenges your balance, and demands focus. Stand with feet together. Bend knees, and cross your right thigh over the left. If possible, without straining knees, hook the right shin behind the left calf. Then bind the left arm underneath the right. Stack your elbows. Close the back of the hands together or bring palms to touch. Extend all fingers upward while lifting arms off the chest. Allow legs to move inward, grounding the left big toe down. Breathe into the back body for 5-7 breaths. Carefully release and repeat on the other side.

Meditation Taking time out to still the body and mind helps to rejuvenate our energy stores. Take a comfortable seated position. If you have a folded blanket or cushion, use this to elevate the buttocks, and allow thighs to release downward. If necessary, you can sit against a wall, but do not let the head rest back as this will cause sleep! Allow your tail bone to descend downward, yet lift the sides of the chest upward. Bring length and a real presence into your posture. Relax the shoulders and your facial expression. Breathe through your nose, and spend time observing the quality of the breath. Thoughts will arise, but when they do just return to following the natural and subtle rhythm of your breath. Stay for five to 10 minutes, or longer if you have time. | 77 | December 2016-January 2017

mind + spirit yoga matters

Purvottanasana This pose frees up the thoracic cavity and lungs, enabling you to breathe more freely. Begin seated, with feet flat and parallel. Place your hands behind you, with fingers pointing the same direction as toes. Lift the chest and wrap your shoulder blades back further underneath the body. Keep chin towards chest to protect the neck. Inhale; then as you exhale, lift the pelvis to level with your knees and chest. Press your knuckles down to protect your wrists. Ground all 10 toes. Keep the tail bone lifted and long. Stay for five breaths, then delicately lower yourself down.

Parvatasana This enables us to breathe more efficiently – and as our breath improves, our energy levels soar! Begin kneeling, then lower your seat down onto your heels (place a blanket or prop in between the thighs and calves if you have knee concerns). Clasp hands in front of your chest, turning the palms away and extending the arms. Inhale arms over head. Lift the sides of the waist, invite space into the spine. Keep your tail bone anchored downward to lengthen the lower back. Hold for five breaths. Then release arms, alternate your finger clasp, and repeat again.

Virabhadrasana 1

Visit Amy at www.

The pose invites power and energy in the legs - implying the intensity of a warrior! Step your right foot forward and parallel. Turn the back foot slightly out, grounding the heel down. Bend the right knee to 90 degrees. Inhale both arms up. Press the base of the right big toe down to stabilise your position. Keep the back thigh turning inward so the back of pelvis is broad. Lengthen the tail bone downward. Hold for 5-7 breaths, the release slowly. Change sides. | 78 | December 2016-January 2017

RDS 2016 AWA

ATMS and Nature & Health 2016 Industry Awards

CONGRATULATIONS! We were delighted with the response to our 2016 Industry Awards. Meet our winners!

Practitioner Of The Year

Clinic Of The Year

Student Of The Year

Mandy Rigg, Calm Chi Wellbeing, Ringwood Victoria

Melbourne Natural Wellness, Victoria

Pamela Nelson, NatureCare College

Mandy is a kinesiologist, Reiki Master, massage therapist, EFT and Matrix Reimprinting practitioner, and a critical care nurse. Mandy loves combining her knowledge of both Eastern and Western medicine, covering all aspects of health and wellbeing in the care of her clients - physical, mental, emotional and spiritual. Through individual consultations, workshops, retreats, and volunteer speaking events, Mandy empowers people to ‘Love the life you live’.

Since 2002, Melbourne Natural Wellness has helped thousands of people to get well and stay well. Owner Jodie Coall (JC) has mentored and trained leading industry experts. JC has been in the industry for almost 20 years, practising massage, personal training and coaching as well as running wellness centres to assist people in working on all nine dimensions of their wellness. JC is a speaker/ambassador for Hands Across the Water, and has two other companies: Ultimate Corporate Wellness, providing custom corporate wellness programs, and Wellbusi, a wellness and business coaching company.

Pamela is currently completing the Advanced Diploma of Naturopathy, Advanced Diploma of Western Herbal Medicine and Advanced Diploma of Nutritional Medicine. She has achieved a High Distinction average across all three qualifications, and performs exceptionally well in a clinical environment. Pamela has also worked in voluntary roles in education and community service with charity groups. Pamela plans to work as a practitioner for people who may find naturopathy either financially or geographically inaccessible.

Highly Commended • Michele Chevalley Hedge, A Healthy View, Balmoral NSW • Louise Hallinan, Smart Brain Health Centre, Gordon NSW • Sally Anne Hall, Simpatico Massage Therapies, Gunnedah NSW

Highly Commended • Darling Street Health, Balmain, NSW • Saltuary, Five Dock, NSW • Evolution Medical Care, Penrith, NSW

Highly Commended • Shonelle Siegmann, Ivy College • Ilca Andrikis, Australian Institute of Applied Science (AIAS) • Paige Christodoulou, Endeavour College of Natural Health (Sydney)

mind + spirit connections

Ask the Dreamweaver


Q. I often dream about sex with people other than my partner – why? A. Sex-related dreams - especially when they are also romantic in nature - are trying to show you that you need to embrace this aspect of yourself and direct it towards your real-life partner. For example, traits you find attractive in someone you dream of are often traits you would like to see in yourself or your partner. It seems one thing you would like more of in your waking life is romance!

Pamela Allardice samples the new YogaBar and crystals to create harmony, and shares the latest research on natural antidepressants.

Psychic medium Tammy Moir specialises in dream interpretation and life readings.

Antidepressant support According to a review conducted by the University of Melbourne, a combination of supplements and medications works best to treat depression. For example, the researchers found that a high EPA supplement and SAMe had anti-inflammatory effects and improved serotonin activity, respectively.

Stay loved up Being in a committed relationship is linked to a lower risk of heart attack and better postsurgical outcomes, says a Journal of Health & Social Behavior study. Reduced stress, lower blood pressure and emotional support are all thought to play a role.

Stone love Create a calming and relaxed environment wherever you are, with Crystal y Tumble Stones. As the crysttals remove negative energy, they should be cleansed under cool water every 1-2 weeks and recharged under a full moon when possible. www. m | 80 | December 2016-January 2017

mind + spirit connections

Positive possibilities According to Beverley Potter, author of The Worrywart’s Companion (McGraw Hill), smart worriers use imagination constructively. By imagining something pleasant, the emotional mind thinks you are in a pleasant situation. You calm down, and anxiety dissipates. A ‘pleasant scene’ can be real, such as sitting in your garden or an invented one, like riding on a cloud. To script your scene: • Make it pleasant – the important thing is that you feel good when you imagine it. • Make it detailed. The more detail you add, the more real it seems to your emotional mind. • Engage all your senses The more it does, the more powerful it will be. • Be active. Put yourself into the scene – notice what you see, hear, and smell. • Practise going there. A good time to go to your pleasant scene is after you have relaxed by another method, such as through deep breathing. • Use your scene to dispel anxiety. When you catch yourself picturing scary things, yell, “Stop!” loudly inside your head and imagine seeing a stop sign. Then purposefully switch your attention to your pleasant scene.

Raising the (yoga) bar We love the new fitness concept of YogaBar from Gwinganna founder Tony De Leede, incorporating two yoga studios, a wholefood cafe, and an activewear retail space featuring yoga brands like Dharma Bums and Lululemon. www.

Words of wisdom: Louise L. Hay What do you personally believe about ageing? Do you look at the frail and ill and assume that you’ll be that way, too? Do you notice how lonely many older people are and wonder if you’ll be in the same position? We don’t have to accept these negative concepts. We can turn all of this around. We can take our power back. We used to live very short lives – first only till our mid-teens, then our 20s, then our 30s, then our 40s. Even at the turn of the last century, it was considered old to be 50: in 1900, our life expectancy was 47 years. Now we’re accepting 80 as a normal life span. Why can’t we take a quantum leap in consciousness and make the new level of acceptance 120 or 150 years?! I see living much longer becoming normal and natural in a generation or two. I see 75 becoming the new middle age (I’m now in my 90th year). For generations, we’ve allowed the

numbers that say how many years we’ve been on the planet to tell us how to feel and behave. As with any aspect of life, what we mentally accept and believe about ageing becomes true for us. Well, it doesn’t have to be that way. By changing our thinking, we can change our lives. It’s also time for our “Elders of Excellence” to get out of the victim mentality and take back their power from the medical and pharmaceutical industries. They’re being buffeted about by high-tech medicine, which is expensive and destroys their health. It’s time for all of us (and especially the elders) to learn to take control of our own health. We need to learn about the body-mind connection – to know what we do, say, and think contributes to either dis-ease or vibrant health. Metaphysical lecturer and teacher Louise L. Hay is the author of Experience Your Good Now! (

Now, think this ... “Be gentle with yourself. You are a child of the universe, no less than the trees and the stars. In the noisy confusion of life, keep peace with your soul ” Desiderata soul.

Visit www.nature and sign up for our FREE weekly e-news, or follow us on Facebook, Twitter and Instagram for inspirational quotes and photos. | 81 | December 2016-January 2017

pure elegance

AWARD WINNER We believe we have created the most exquisite Hand Cream on the planet, now the judges agree, but we want you to be the final judge.

You deserve Beautiful Hands Infused with unique organic Australian Native Extracts & Australian Bush Flower Essences with unique skin wellness qualities, including the pure elegance of Gardenia blended with other sumptuous organic botanicals make this hand cream not just one of the most beautiful & functional hand creams on the planet, but an extraordinary sensory experience.

LIMITED EDITION • Signature Collection •

GARDENIA • ORGANIC HAND CREAM Simply send your email to for your free sample, including your address for delivery.



organic living industry insider

The plastic paradox Time and again, I am asked why fresh certified organic produce must be wrapped in plastic – but there is a good reason behind it.


IRST and foremost, these measures are in place to maintain and protect the organic integrity of the product. Fresh certified organic produce needs to be protected from contamination. Just as if a conventional farm is set up right next to a certified organic farm, measures must be in place to ensure no cross contamination can occur with products not permitted by the organic standards.

High standards Australian Certified Organic has strict guidelines regarding what can be classified as certified organic. What may not seem to be an issue for conventionally grown, transported and displayed produce, is indeed important for certified organic fruit and vegetables. Every operation in the supply chain requires certification – you will only find the Bud logo displayed on a product if the high standards of Australian Certified Organic are maintained throughout transportation, handling, processing, packaging and sale at a retail level. Packaging must comply with the Australian Certified Organic Standard 2016 (ACOS) which states that organic packaging must not contaminate produce and has to exclude unnecessary packaging and, if possible, incorporate recycled and biodegradable materials. One interesting example is the ongoing challenge of balancing packaging's “environmental footprint”. One leading and well trusted company researched the energy, water and related impacts of packaging for their products, including comparisons of glass and plastic packaging, and concluded that the best outcome was a recyclable plastic which did not pose a contamination risk to the product contained within.

Some packaging options do go beyond what consumers might like in terms of best environmental practice and resource use, such as squeeze packs and other “ready to eat” options. However, the organic sector is now so diverse, catering for everyone from slow food advocates to busy mums, that there have been allowances for some packaging (that still has to fit the stringent requirements of the organic standard) to ensure that organic is an option for as many people as possible. And if you don’t want to buy into it? Bring your own packaging and buy in bulk where available, such as farmers’ markets. Home delivery services often deliver in paper bags and bulk into boxes (if they don’t, then ask that they do!). But of course, beware: if the supplier or retailer is not certified, and/or if the end-product does not bear the reliable branding of ACO’s Bud logo, you are risking spending money on a product that is not compliant with the organic standards, or not organic at all. So - while we know organic consumers aspire to be the best environmentalists and expect that of their food suppliers - you can be assured that by buying organic products wearing the Bud logo you are doing your best for the environment, your body and your family, within the practical constraints that we all live within as consumers in our modern world food system. Dr Andrew Monk is the Chairman of Australian Organic | 83 | December 2016-January 2017

Recyclable plastic protects fresh organic produce from contamination.

organic living soy confusing?

Oy, soy! Soy products have had a backlash about links to GMOs, hormone disruption and safety for expectant mothers. Is soy good for you or not?


UREHARVEST were one of the first companies in Australia to import and distribute soy milk; here they debunk a few soy myths. Do all soy-grown products contain GMOs? No. There are GMO soybeans available; however, at Pureharvest we only use certified organic soybeans that are completely GMO-free. Avoiding GMO soybeans is simple – simply look for a certified organic logo such as the Australian Certified Organic (ACO) Bud logo to ensure your product is free from GMOs, synthetic pesticides, fungicides, and harmful chemicals. How do you make your soy milk? At Pureharvest we only use whole, organically certified soybeans which undergo a thorough soaking, blanching and cooking process to produce the milk. We never make our milks using isolates. Instead we derive the goodness from the whole bean.

Fun fact! ACT residents lead the country for soy drink consumption, with 9.3 percent drinking it in an average seven days. Do you think people are avoiding soy? There needs to be better information surrounding soy products. It is important that people are educated about the different types of soy milk and soy products, as the processing of the soybeans can have a marked effect on the end product. What advantage does being certified by Australian Certified Organic provide? It guarantees our products are certified to the highest organic standard and we know our customers will buy our products with confidence. Courtney Bates, accredited practising dietitian, says, “Soy is high in soluble fibre, low in fat and low GI. It is also a source of isoflavones, a phytoestrogen

which may protect against some cancers. Plus they are a complete plant protein, making them an excellent food source for vegetarians and vegans. I often recommend soy milk to clients with a dairy or lactose intolerance or high cholesterol, as well as for vegans. It is still unclear if eating soy foods is beneficial for women who have a history of breast cancer, so I tend to recommend no more than 1-2 serves of soy foods a day for these women. I also recommend that when looking for dairy milk alternatives, whether soy, almond or oat milk, always choose one with at least 120mg calcium per 100ml.” Her top tip? “Select the unsweetened variety, as many have added sugar or syrups.” A recent IBIS World report on soy and almond milk production says that industry revenue is expected to increase at an annualised 6.0 percent over the five years through to 2016-17, with industry revenue anticipated to rise 3.8 percent during 2016-17, to $152.7 million. Soy milk will be accounting for the majority of this. The growth of dairy alternatives can be attributed to the rising number of health-conscious consumers paired with growing awareness of food intolerances. Research from Roy Morgan agrees, finding that in the 12 months to the end of March, 5.7 percent of Australians aged 14 and older drank at least one soy-based drink per week. Norman Morris of Roy Morgan Research states that while soy drink consumption shows no sign of challenging regular dairy milk - which is drunk by 44.4 percent of the population in an average seven days - it does occupy a niche in the non-alcoholic beverage market, with slightly more consumers than energy and sports drinks. According to Australian Organic’s 2014 Market Report, the dairy product sector has grown dramatically since 2009, largely due to rising certified organic milk sales driven by increased consumer demand for quality milk. However, dairy alternatives are certainly not forgotten, states Dr Andrew Monk, Chairman of Australian Organic. “What some may have thought was a health fad is here to stay. We have clients specialising in products suitable for people with food intolerances, vegetarians and vegans, and this number will continue to grow. Customers like the assurance that certified organic products give them.” All products certified by Australian Certified Organic must show full transparency and traceability of the supply chain, from retail level right back to the farm. “Truly organic without harmful chemicals,” adds Monk. | 84 | December 2016-January 2017

organic living soy confusing?

� We love ... Pureharvest Nature's Soy Malt Free Why we love it: Made using only certified organic whole soya beans, it contains no added sweeteners, artificial flavours, thickeners or preservatives, and is cholesterol-, lactose-, and gluten- free. Ideal for: People with gluten or dairy intolerances, and perfect for cereal, in cooking, and as a dairy milk alternative. Lotus Organic Soy Beans Why we love it: Made using local ingredients, certified by Australian Certified Organic, they're an excellent source of protein, are nut-, fructose-, dairy-, GMO-, and wheat-free, and vegan-friendly. Ideal for: Pastas and salads. Australian’s Own Organic Unsweetened Soy Milk Why we love it: Made using the finest Australian soy beans, it contains no flavours or sweeteners like cane sugar, is malt- and gluten-free, an excellent source of protein, and certified organic. Ideal for: A dairy alternative for breakfast and for cooking. Lotus Organic Soy Flour Why we love it: Made from ground, dehulled soy beans, this is naturally high in protein, certified by Australian Certified Organic, gluten-, dairy-, nut-, and wheat-free, and vegan-friendly. Ideal for: Baking, and to thicken sauces due to the binding properties that reduce the need for eggs. | 85 | December 2016-January 2017


Clean as nature intended

organic living eco style

Funky fibres When it comes to the future of fibres and textiles, science and technology are providing innovative and eco-friendly results. Pineapple power

From waste to wow!

Pinatex, made from pineapple leaf waste, is an aesthetically and texturally pleasing biodegradable alternative to animal hide; plus it utilises a sustainable production system that gives pineapple farmers an additional income stream. An early adopter is shoe retailer NAE (

UNESCO reports that oceanic plastic kills over a million seabirds and injures 100,000 marine mammals annually. Econyl collect this debris and turns it into a high-performance fibre for activewear, like Ocean Zen’s bikinis (www. oceanzenbikini. com).

Funky fungi Not just a pasta sauce ingredient, the highly absorbent network of threads that make up mushroom roots are currently being worked into a natural, biodegradable fibre called MycoTEX.

In the swim

Kombucha magic g You already know about the health be enefits of drinking ko ombucha – now sccientists are wo orking on a way for you to wear your SC COBY as a vegan, eartth-friendly fibre that replicates r leather!

Environmental scientist and Ocean Zen Bikini designer Steph Gabriel, on why she uses Econyl: • The fabric is unique, soft, high quality, and more chlorineresistant than standard Lycra. • We only have one Earth and one ocean. We need to be smart and take care of what we have. • Oceanic plastic is a nightmare for aquatic ecosystems. Econyl supports a cleaner ocean. OceanZen completely avoids plastic by shipping all orders in recycled cardboard boxes. • Marine conservation is my passion and essentially why I created OceanZen. I wanted to support the cause in my own unique way and Econyl aligns with my passion.

No crying here Anke Domaske developed Qmilk, a biodegradable and dermatologically-tested casein-based fibre made from spoilt milk that cannot be consumed, when she was searching for chemical-free clothing for her stepfather with cancer.

Katie Roberts is an environmental scientist focused on sustainability education in the fashion industry. | 87 | December 2016-January 2017

Permaculture 101 Jane Carstens delves into the worldwide movement of agriculturally productive ecosystems.


ATURE is a powerful force, and trying to tame it or work against it never ends well. Working with its natural rhythm makes much more sense, and that philosophy is at the heart of permaculture. “Permaculture is a significant social movement that started in Australia in 1978,” explains Dr Terry Leahy, lecturer in sociology at the University of Newcastle. Leahy also produced the 2013 documentary “The Chikukwa Project” with his sister Gillian Leahy, which explains how a group of rural villages in Zimbabwe used permaculture to restore their landscape and achieve food security. A more formal definition is that permaculture is consciously designing and maintaining agriculturally productive ecosystems that have

the diversity, stability and resilience of natural ecosystems to provide food, energy, shelter and other needs in a sustainable and therefore permanent way. It advocates integrating plants, animals, people and community in already settled areas, so that living is sustainable and impacts less on the environment. “There are also a lot of people who practise permaculture but don’t really know they are doing it, or that what they are doing has a name. This means we don’t really know how big the movement is. It’s sometimes called integrated farming and sustainable farming as well, because these methods follow the same principles as permaculture,” adds Leahy Leahy lists some key benefits of permaculture | 88 | December 2016-January 2017

organic living permaculture explained

as: creating a more sustainable system that doesn’t depend on fossil fuels for energy; creating a healthy space where no toxic pesticides are used and there is a diversity of plants; fostering biodiversity in human-created areas that helps the continuity of other species such as bees, butterflies and worms; and creating enjoyable and interesting places to be and to work in.. “Unlike monoculture, if one plant in a permaculture garden is attacked, the one next to it is different so there will still be a lot of healthy plants in the garden,” he explains.

Building a permaculture garden The goal is to make sure everything in your garden has a purpose and benefits the landscape in some way. Your mantra should be: Care for the Earth, Care for People, Return Surplus. “It’s about the localisation of agriculture: moving it into the city with local farms around the fringes, so we are not getting produce from long distances away,” says Leahy. Here’s how to start:

Know your land and climate Understand its solar orientation, rainfall, wet and dry spots, the places that are sunny or shady or windy. Create a closed-loop energy cycle This doesn’t just mean solar panels and water tanks. You can redirect water run-off areas into gardens, create water catchment areas or change the terrain to prevent flooding. Use gravity to your advantage, especially if it cuts out the need for electric water pumps. Harness passive solar heat from paving or from the sunny side of a brick house to grow heat loving plants and vines. Ensure everything has a yield Learn to be creative because a permaculture garden is an edible and useful landscape. A bamboo grove can provide materials for a garden trellis. Chickens provide pest control, meat, eggs and fertiliser. Deciduous trees provide shade in summer and mulch in the form of fallen leaves in autumn. The yield can be intangible as well, such as building strong community ties through community gardens, or showing children how to grow food and care for the land. Work towards producing zero waste Reuse, recycle, and compost. Create diversity Plant lots of different varieties of plants and keep different types of animals. Harness the power of companion planting. Don’t waste space Make use of all the garden’s nooks and crannies for growing plants. Have fun with patterns. Swirl a garden bed around a path or a water tank. Wrap a vegie garden around a chicken enclosure. Plant shade-loving plants under trees. Plant perennials Crops such as rhubarb, fruit trees, comfrey, nuts and perennial herbs don’t need to be replanted every year so they conserve energy and the soil is not disturbed as much. Create a habitat for other life Plant flowering shrubs that attract bees. Leave fallen logs to provide homes for animals and insects. Plant native plants to provide food and shelter for birds and animals. Even if you live in a unit or on a tiny block of land, Leahy says you can still participate in the permaculture movement. “You can always find places to grow food, and there are community and market gardens that people can become involved with. Another option is to form a relationship with a regional farmer who produces seasonal goods. An example of this is the Purple Pear Farm (www. which is a permaculture farm you can also visit in Anambah near Maitland. “This farm supplies 20 to 40 boxes of seasonal food each week for a set of clients who live in the city, and they supply chicken eggs as well.” | 89 | December 2016-January 2017

❃ What is

the Chikukwa project? About 7,000 members of the Chikukwa clan live in six villages in Eastern Zimbabwe. This clan has successfully lived there for centuries, but their water supply dried up in 1991, bringing them to a crisis point. “This was the culmination of clearing of the original forest vegetation combined with overgrazing and cropping. When attempts to dig for water failed, they turned to permaculture,” explains Leahy, who has been conducting research on food security projects in Africa since 2003. The villages nominated people to form a ‘permaculture club’ and began collecting seeds, establishing legume trees and vegetable plots, and nurseries for fruit trees. They enlisted other villagers to plant native species and shape the ground to make the most of rainfall runoff. Over time they turned their barren landscape into orchards and vegetable gardens that surround each farm household. Gullies are now filled with lush growths of native woodland, the ridges and some slopes are planted with thick woodland for firewood and timber, and their streams are now running again and supplying water for the community. “The change brought about by the project has increased yields of cereals, more vegetables, fruit and animal protein in their diet, and accompanying good health for the Chikukwa clan,” says Leahy.

Smell the roses... 100% Natural deodorant









FIBERSOL-NH on our secure online shopping cart

ΎĞůŝǀĞƌLJ ǁŝƚŚŝŶ ƵƐƚƌĂůŝĂ ŽŶůLJ͘ EŽƚ ƚŽ ďĞ ƵƐĞĚ ŝŶ ĐŽŶũƵŶĐƟŽŶ ǁŝƚŚ ŽƚŚĞƌ ŽīĞƌƐ͘ džƉŝƌĞƐ ϯϭͬϬϭͬϭϳ͘ >ŝŵŝƚ ŽŶĞ ƉĞƌ ĐƵƐƚŽŵĞƌ͘ ŶƋƵŝƌŝĞƐ͗ ŵĂŝůΛŶƚƉŚĞĂůƚŚƉƌŽĚƵĐƚƐ͘ĐŽŵ WŚ͗ ϭϴϬϬ ϮϮ ϱϱ ϬϬ Žƌ ϬϮ ϰϵϵϳ ϮϱϯϬ dĞƌŵƐ ĂŶĚ ŽŶĚŝƟŽŶƐ ĂƉƉůLJ͕ ƉůĞĂƐĞ ƐĞĞ ĚĞƚĂŝůƐ ŽŶ ŽƵƌ ǁĞďƐŝƚĞ͗ ǁǁǁ͘ŶƚƉŚĞĂůƚŚƉƌŽĚƵĐƚƐ͘ĐŽŵ

Nature & Health Great gifts

When searching for holiday gifts, the goal is simple: find presents that are as unique and memorable as the people on your list. To get you started, we’ve rounded up 12 natural, organic, eco-friendly gifts we feel capture the spirit of the season.

Abeeeco o Glow all over with Abeeco Brightening Cream Cleanser and Brightening & Hydrating Toner a powerhouse duo for radiant skin! The Cleanser is an exotic blend of coconut oil, antioxidant-rich pineapple and papaya extracts, and plant-derived hyaluronic acid to naturally cleanse and exfoliate; the Toner restores pH balance, and contains niacinamide to reduce blemishes and lighten dark spots.



with Nature & Health

Su ukiin Australia’s number one natural skincare brand, Sukin, make gift giving exciting with three Limited Edition skincare packs. Gorgeous hand-painted illustrations grace the cover of each box, so the aesthetics are equally beautiful as the products inside. Choose from the Three Step Facial Pack, the Revitalising Body Pack, or the Super Greens Facial Pack. | 91 | December-January 2016

Nature & Health Great gifts

Altteaarah h Dreaming of a White Christmas? Choose Altearah Bio White “Purity” gift box, containing a scrub, body oil, and perfume ($180.00). Or, enjoy Altearah Bio Christmas Colours – red, gold, or emerald (two colours $100.00, three $145.00) – or, for the person who has everything, the Altearah Special Gift Box of 14 x 5ml perfumes ($120.00).

Qsilicca Qsilica Protect & Nourish Gift Pack contains two Australian-made natural beauties – Qsilica REPAIR Strengthening Hand and Nail Cream for luxurious hand care and Qsilica RESCUE Paw Paw Ointment for pampered lips. Infused with silica and natural plant extracts, treat a loved one’s hands and lips this Christmas with this perfect stocking gift ($19.95).

Trrilloggy Trilogy has your gift-giving covered this year with this gorgeous Repair & Protect Gift Set, containing Trilogy Rosehip Oil Antioxidant+, Trilogy Cream Cleanser, and Trilogy Vital Moisturising Cream, all enriched with Trilogy’s potent antioxidant complex Rosapene to cleanse, repair and protect skin ($49.95).

Syn nth hesiis Orgaanics Gifts that keep on giving ... A percentage of profits from Synthesis Organics Christmas Gift Packs and rainforest-themed products go back to plant and protect endangered key Australian rainforest regions. Plus, there are generous gifts with purchase and many ideas for gifts under $20.00 - all Australian certified organic, vegan, and cruelty-free. | 92 | December-January 2016

Nature & Health Great gifts

bhave ‘Tis the season to be stunning and the gift of head-turning hair is always going to be a winner. Award-winning professional hair care brand, bhave, has created four hair-loving, beautifully boxed combos for damaged, thick, fine and unruly hair, all with a bonus limited edition glam gold clutch – the perfect festive season party wear accessory! ($99.95-$115.95) 1300 50 79 80

Frrescca Nattural Spoil yourself this Christmas with indulgent fragrances from the Fresca Natural deodorant range. For her: Valley Rose is infused with Bulgarian Rose Damascena, an exquisite oil that brings happiness and harmony to those who wear it. For him or her: Wooden Spice, an earthy blend using sustainably sourced Dreamtime sandalwood.

Naturaa Sib berica Give the gift of natural and organic beauty with Natura Siberica, a beauty range formulated using wild-harvested herbs and flowers sourced from the pristine continent of Siberia. The range includes products for face, hair, bath, body and NEW ranges for men and babies. Use the code ‘natureandhealth’ to receive 25 percent off your order.

Cllém mencee Organ nicss Don’t leave home without these multi award-winning 100 percent organic travel essentials these holidays. This trio of Tone + Hydrate Spritz, Ultimate Lips, and Ultimate SOS Balm makes the perfect gift for a natural beauty lover on the go. Guaranteed to soothe and hydrate skin in all conditions. Perfect for beach, travel, and families ($14.95-$49.95). | 93 | December-January 2016

Pro obiottic Solu ution ns Probiotic Solutions have created the perfect gift for Christmas – a bottle of our certified organic Room Refresh in Lemongrass & Lemon Myrtle, along with our best selling nourishing hand wash, Healthy Hands. All Australianmade, this handy pack comes in a cute cotton tote. @probioticsolutions

GET YOUR Auto-renewal Subscription LOCK IN YOUR PRICE: Pay as little as $7.5.25 an issue, for life*. A

ho D DREN w oy A to o L


, Reboot, rechar


spring’s energy

www naturean

dhealth com

Martini Dr John De permission

r fitn beat flab and ess, fatigue

n Grow your ow a How to create healing garden

Acupuncture secrets

destiny Rewrite yourppi ng with gene ma



(and might not


LANCING ROzingBA ZEama new therapy


BER 2016 OCTOBER NOVEM (Incl GST) NZ $8.20

even realise it)

De-stress at you

5 yoga asanas




Metabolic makeover! Boost you

“Give yourself ary!” to be extraordin

AUS $7.75/

N GE E O NC k? TR A t ris ES IN a O OM you D re A

! REFwaRysEtoStapHinnto o

r desk

to beat bad post





AUS $7.75/




(Incl GST) 100005352


9 770815 700006

700006 9 770815



7/07/16 12:10 PM


Nature & Health PLUS Auto-renewal Just $44 for your first full-year subscription – $6.29 an issue Then only $10.49 every 2-issues thereafter – $5.25 an issue

LOW FIXED PRICE Secure your on-going low price of just $5.25 an issue after the first year. UNLIMITED ACCESS Get Mountian Biking Australia delivered to your door, AND on your Android, iOS and PC device. SET AND FORGET You won’t have to worry about renewing your subscription. It’s automatically done for you.

To subscribe: *Terms and conditions: Your nominated account will be charged regular amounts, in regular instalments, as set out in the terms of the subscription. You may voluntarily stop your subscription at any time. From time-to-time, due to greater commercial or economic influences, Yaffa Media may be required to reasonably increase the cost of your recurring subscription. In such an event you will receive reasonable advanced notice of these changes and have the opportunity to cease your recurring subscription.

YAFFA 06369


“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

WHOLE FOOD MEDICINES WEIGH TO HEALTH ON THE MORNINGTON PENINSULA LEARN ABOUT • Food Signatures • Slow the Aging Process • Foods that Heal the Body • Preservatives and Pesticides Used

You will receive: ¡ cutting edge program ¡ personal service ¡ sub-tropical beachfront location ¡ results and satisfaction ¡ Sunshine Coast, Queensland ¡ 07 5409 7577 Contact by phone or email to discuss your individual circumstances

HEALING HOLIDAYS 4 day retreat in Bellingen 2017 iĂŒL>VÂŽĂŒÂœ˜>ĂŒĂ•Ă€i>˜`ĂƒĂ•ÂŤiÀ‡VÂ…>Ă€}iĂžÂœĂ•Ă€ĂƒiÂ?vĂœÂˆĂŒÂ…>ÂŤiĂ€ĂƒÂœÂ˜>Â?Â…i>Â?ˆ˜}Â?ÂœĂ•Ă€Â˜iĂžˆ˜ĂŒÂ…iÂ“ÂœĂ•Â˜ĂŒ>ÂˆÂ˜ĂƒĂŒÂœ Ă€iÂ?Ă•Ă›i˜>ĂŒi] Ă€iĂƒiĂŒ ĂžÂœĂ•Ă€ VÂœĂ€i ĂƒĂŒĂ€i˜}ĂŒÂ…] LĂ•ÂˆÂ?` Ă€iĂƒÂˆÂ?ˆi˜Vi] >˜` VĂ€i>ĂŒi > LiĂŒĂŒiĂ€ Ă€iÂ?>ĂŒÂˆÂœÂ˜ĂƒÂ…ÂˆÂŤ ĂŒÂœ ĂŒÂ…i ÂźÂˆÂ˜Â˜iĂ€ ĂžÂœĂ•Â˝Â°

9"Ä?N 1-7Ä?-N-"1  Ä? N /Ä?/" -N* ,-" Ä?- --" - ",- ‡,  NÄ?--Ä? N, -"  Ä? N,"1* 6 "* /

/Â…ÂˆĂƒŽˆ˜`ÂœvĂ€iĂŒĂ€i>ĂŒÂŤĂ€Âœ}Ă€>“ÂˆĂƒÂ˜ÂœĂŒ>Ă›>ˆÂ?>LÂ?i>Â˜ĂžĂœÂ…iĂ€iiÂ?Ăƒiˆ˜Ć‚Ă•ĂƒĂŒĂ€>Â?ˆ>° ÂœĂƒĂŒi`LĂž>“iĂƒ>˜` iLLˆi*>ĂƒÂŽ]iĂ?ÂŤiĂ€ĂŒĂƒˆ˜ÂŤiĂ€ĂƒÂœÂ˜>Â?Â…i>Â?ˆ˜}>˜`VÂœ>V…ˆ˜}]ĂžÂœĂ•ĂœÂˆÂ?Â?Ăœ>Â?ÂŽĂœ>ĂžĂœÂˆĂŒÂ… >ĂƒiĂ€ÂˆiĂƒÂœvĂŒÂœÂœÂ?Ăƒ]iĂ?ÂŤiĂ€Âˆi˜ViĂƒ>˜`ÂŤiĂ€ĂƒÂœÂ˜>Â?ĂƒiĂƒĂƒÂˆÂœÂ˜ĂƒVĂ•ĂƒĂŒÂœÂ“ÂˆĂƒi`ĂŒÂœĂžÂœĂ•Ă€˜ii`ĂƒÂ° ÂœĂ€Â“ÂœĂ€iˆ˜vÂœ>˜`ĂŒÂœĂƒiiĂœÂ…>ĂŒÂŤĂ€iĂ›ÂˆÂœĂ•ĂƒÂŤ>Ă€ĂŒÂˆVÂˆÂŤ>Â˜ĂŒĂƒĂƒ>Ăž>LÂœĂ•ĂŒĂŒÂ…iĂ€iĂŒĂ€i>ĂŒ


40% when you subscribe to

Nature & Health this Christmas A

ho D DR w o E to yo pro u t

• 1-year / 7-issues of Nature & Health magazine • FREE delivery of every issue



SAVE $22 / 40%


ge, Reboot, recharge



ways to tap innto spring’s energy

Dr John DeMartinii “Give yourself permission to be extraordinary!”

Grow your own How to create a healing garden Rewrite your destiny with gene mapping MUST READ

ZERO BALANCING The amazing new therapy OCTOBER – NOVEMBER 2016 AUS $7.75/ NZ $8.20 (Incl GST) PRINT POST APPROVED 100005352


9 770815 700006



➊ You can save up to 57% off the normal price. ➋ It’s quick and easy. Don’t worry about going to the shops, buy it online. ➌ It lasts a whole year, reminding your loved one each issue how thoughtful you are.







Gold rush! Get amazing G i shots h



at golden hour

Great Ocean Walk | The Daintree | Red Centre Litchfield NP | Cape Range NP Portuguese Coastal Camino

BEARINGS & BAYONETS How Newsmaps won the Great War




Basic navigation Trekking etiquette 10 bushwalking fails



Wheel Upgrade 2.0 - Hubs

Capture dramatic portraits on your next trip

EIZO CS230 photo editing monitor worth $1375 SEE P 2

for car camping & beyond

Low Carb Training


Fujifilm XP9 worth $299 SEE P 82

Twelve Apostles, Girringun NP, Toolona Creek Circuit, Porcupine Gorge NP, Katherine Gorge, Tabletop Range, Kakadu, Eungella NP


Will Patino’s remarkab photographic journey



Exclusive with F1 Star turned Hand Cycle Champion

Shoot the with a smartp






November 2016


$7 95 / NZ $8 20 ( ncl GST)

$9 95 | NZ $11 95 (Inc GST)





770004 996005


Pack light

www bicycl ngaustralia com September October 2016

$12 95

The ultimate walker’s companion. Bringing you the greatest walking adventures, best gear, trail maps, fitness advice, plus more! Perfect for recreational walkers and experts.

inc GST NZ $13 95 inc GST)


Why lightening the load is the secret to amazing photos

Orbis • Look 765 • Guillem Orient Imp pulso • Koros • ProViz • 33T Revo TEST LAB •• 3TBianchi


The practical photography magazine with one Every road-cyclist’s riding companion. goal – to make you a better photographer. Delivering you the best rides and destinations, For beginner-to-intermediates, with loads the latest news, bike and gear reviews, of hands-on shooting and editing advice. pro fitness and diet advice, plus more!




ONLY $39.95

ONLY $54.95

ONLY $44.95



Australia’s No.1 sailing mag




Badass Bass

Fresh Season Tactics


Why polar plots useful for crui

Celebrating top male dancers

Canal c

SEWING A BALLET A wardrobe in photos


ASK EMMA How to shine on stage




Corfu or Sicily? You decide


Be inspired by the possibilities. $795 / NZ $8 50 ( ncl

Surprising Ne Fabulo





important modifications

36% Trouting About Highland Rainbow Action


$7 95 / NZ $8 20 ( nc



9 770812 408004

9 770159 633008


Sport Fishing He Mallacoota Estuar

NOVEMBER 2016 AUST $8.50 / NZ $9.00 (INCL. GST) PRINT POST APPROVED 100005348



Unde Prevent R Join

9 771320 283008

Tough Ti




Top Tactics To Turn Around A Fishless Trip

fishingworld com au

The most respected dance journal in the country, filled with articles and reviews written by the best of Australia’s dance journalists; and packed with beautiful photographs.

Perfect for the cruising enthusiast. Delivering you the best sailing destinations and adventures, expert sailing and maintenance advice, new gear and yachts, plus more!

Australia’s sport fishing bible will keep you at the top of your game, with info on popular species, the latest tackle, boats, gear, techniques and more!




ONLY $19.95

ONLY $59.95

ONLY $54.95

To subscribe for yourself, as a gift, or to see our full range of titles on sale:

These offers are only open to subscribers with an Australian postal address. Offers expire 31st January, 2017. The publishing frequency of the magazines vary so you may wait up to 12 weeks for delivery of your first magazine. Customer enquiries to

YAFFA 06351

VISIT OR CALL 1800 807 760 and QUOTE ADV/XM16

organic living top tips & great ideas


is the month to... Smell sweet and safe Rohr Remedy natural, aluminiumand phthalate-free deodorant is made from wild-harvested bushflower essential oils. www. thedesignhunter.

The eyes have it Blue Planet sunglasses are made from 100% recycled plastic, metal, and bamboo, plus the polarised lenses offer 100% UV protection. www.

Light up your night A jjam jjar stores jam; j the Sun Jar collects and storess sunlight with a solar pow wer cell that recharges the t battery, so you can use u it on summer evvenings outtdoors. ww ww.biome. com

Make nicer ice lollies These stainless steel popsicle moulds mean that kids (and you!) can enjoy all-natural creations of coconut cream and fresh fruit juice, plus they will last a lifetime.

Feel festive

Pack a power towel

T These cuties are hhand-stitched by a Nepalese b ccooperative, thus providing ethical, p employment, e and d dyed with ecoaapproved dyes. w www.biome.

When is a towel not a towel? When it’s a White Magic Adventure Towel made from super-absorbent twisted m microfibre that dries yyou twice as fast aas a regular towel. G Great for camping ttrips or at the gym. w www.whitemagic. b biz

Send cotton cards Cotton? Yes, these handprinted Christmas cards are made of recycled cotton paper, produced from cotton fabric remnants from T-shirt factories in Bangladesh, which would otherwise go to landfill, and created in a Fairtrade workplace. giftsaustralia.

Go back to school Studying something you love broadens your social network, boosts self-confidence, and can significantly improve career prospects. Fancy a change in 2017? Find inspiration on careers in natural therapies at

Take Nature & Health with you wherever you go, by downloading our digital version to your smartphone! Go to

“In this life we cannot do great things. We only do small things with great love.” - Mother Teresa

Swish smarter Conventional mouthwashes may contain alcohol, SLS, artificial colours and triclosan, so we prefer Young Living Thieves Fresh Essence Plus Mouthwash, with therapeutic-grade essential oils. www.

For more great natural health and lifestyle ideas, visit [f] Like us on Facebook, and be in the running for our fabulous weekly Freebie Friday giveaways,! | 98 | December 2016-January 2017

Tired of being tired? *

Floradix may help maintain energy levels! Floradix contains a source of iron balanced with a range of B Vitamins. When taken as directed on the label, Floradix may assist in the maintenance of general health for the whole family, from young children to expectant mothers and elderly people. Floradix is a special liquid formula that: Contains iron in a soluble form Contains herbal extracts Contains Vitamins B1, B2, B6 and B12 *Iron supplementation may help reduce tiredness and fatigue when the dietary iron intake is inadequate. Always read the label and use only as directed. If symptoms persist, see your healthcare professional.


Phone (02) 9499 7023

Fax (02) 9499 7024

Email: CHC 71429-0916

Spots are in

but not on my skin



The solution is CLEAR




Take control of your skin with Qsilica Naturally CLEAR Inside & out 3-step approach Qsilica Naturally CLEAR Skin Support Tablets may assist in the management of mild to moderate acne Qsilica Naturally CLEAR Skin Cleanser & Naturally CLEAR Spot Gel contain no sulfates or parabens & do not test on animals or contain animal ingredients *Qsilica Naturally CLEAR Blemish Control Kit (starter kit) contains Skin Cleanser, Spot Gel & Tablets

Skin Cleanser

Spot Gel


RRP $24.95

RRP $17.95

RRP $29.95

CHC 70932 10/15

arest Pharmacy & Hea Visit for your nearest Health Food stockist, or to buy online. Always read the label. Use only as directed. If symptoms persist, consult your healthcare professional.

Read more
Read more
Similar to
Popular now
Just for you