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Out of Africa The new superfood you must try U
HEAL YOUR BODY
secrets that could save your life
JUNE – JULY 2016
Meet Vegie Head Australian Organic Awareness Month Ambassador
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a healthy start contents
Contents June-July 2016
Food & nutrition 42 What is the lowFODMAP Diet? Could it help you?
44 All about oils Just when you think you know your oils, new ones with better beneits pop up.
46 Crazy for kefir! The food blogger’s darling and a staple in organic cafes – but what is it?
48 Food Q+A Your diet and nutrition questions, answered.
50 In the news Green superfood powders – which ones are the best?
52 Nutrition notes
14 Meet Vegie Head In an online world of idealised lifestyles, she's a breath of fresh air.
News, expert tips, recipes, and the latest information.
22 Heal your body We tap top holistic health experts for secrets that could save your life.
28 Animal instincts Lower blood pressure and more selfesteem are just a wagging tail away.
30 Crystal healing Crystals trigger our self-healing and immune systems into action.
32 Into the calm Persistent worries are just the tip of the iceberg that is anxiety.
36 In the news Out of Africa – meet baobab, the latest health-giving super-plant.
38 Health check News, tips, and the latest information.
Like us on Facebook, for your chance to win heaps of fab natural health and beauty prizes! www.facebook.com/NatureAndHealth
natureandhealth.com.au | 7 | June-July 2016
❃ Special Winter wellness 56 Vinegar socks Find drug-free relief with these invaluable athome solutions. 60 Flu-ighting foods Load up on these foods before and during the snifle season. 62 Skin saviours Cold winds and dry, overheated interiors are a killer combination for skin. 66 Immune-boosting yoga Support and improve your body’s ability to stay strong. 68 Get well soon! At least these natural remedies will have you feeling human again sooner. 64 Beat the winter blues No wonder cold grey skies and short days make us crabby.
a healthy start contents
Mind + spirit
70 Meet the lightworker
90 Natural remedies for kids
Author Rebecca Campbell, on inding your calling.
Treat coughs, colds, allergies, rashes, stomach-aches and more.
76 Quiet your inner critic
Give fear the inger and turn self-criticism into a creative asset.
EMFs and you an update.
78 Could it be magic?
94 Eco style Shop your wardrobe and clothing swaps
Not just for entertainment - it can even have health beneits.
80 Connections News, expert tips, inspiration, and the latest information.
Natural beauty 82 Look good The best advice from top holistic beauty experts for your skincare woes.
❃ On the cover 62 56 60 66 42 36 44 22 14
Skin saviours Vinegar socks! Flu-ighting foods Yoga for vitality FODMap diet Out of Africa OMG, oils! Top health tips Meet Vegie Head
84 Skin health Eat for optimal skin health through your 20s, 30s, 40s, and beyond.
86 Pamper me Our favourite new and natural beauty and lifestyle treats.
87 In the news Brazil nut oil is the latest hot new beauty ingredient.
88 Natural beauty News, expert tips, product picks, and the latest information.
Regulars 10 12 98 96
Editor’s letter Letters This is the month to … Subscribe today!
Cover image of Vegie Head by Elise Gow
Subscribe today! Turn to page 96 to get your hands on this month’s great offer! natureandhealth.com.au | 8 | June-July 2016
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a healthy start editorial
Editor Pamela Allardice firstname.lastname@example.org National Sales Manager Lynda Prince Tel: (02) 9213 8244 email@example.com 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 firstname.lastname@example.org All mail: GPO Box 606, Sydney NSW 2001, Australia.
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Winter wonderland B
RRR! As the temperature drops and the leaves and rain fall, it’s important to take a little extra time for ourselves to stay well and happy. If you’re looking to boost your immunity to colds and lu (page 60), protect your skin from chilly winds and overheated oices (page 62), adjust your yoga practice to suit the season (page 66), or beat the winter blues (page 64), you’ve come to the right place. Recently, I also had the pleasure of interviewing Sara Avant Stover, author of The Way of the Happy Woman, which is an ancient way of living in harmony with oneself and one’s surroundings as a feminine being in the modern world. It requires simplifying, slowing down, aligning with natural rhythms and cycles, and living from the inside out through self-care practices: seasonal yoga, meditation, lifestyle, and nutrition. Check out the interview here [http://www.natureandhealth.com.au/news/the-way-of-thehappy-woman]. I particularly liked her ideas about honouring winter as a time for mindfulness, reflection, and self-care, and using ritual, tradition and celebration as a way of noticing and embracing the beauty of life itself. A quick straw poll of the Nature & Health team yielded these ideas for honouring winter: • Dine by candlelight • Get some seeds and feed the birds • Bake a pie • Simmer cloves and orange peel to scent your home • Sprinkle ginger and cinnamon on porridge to warm the cockles of your heart • Wear soft mittens • Look up at the clear cold night sky and take a deep breath What are your favourite ways to celebrate the season? Share with me at editor@ natureandhealth.com.au, and you could win a year’s subscription!
Copyright ©2016 by Yaffa Media. All rights reserved. Distributed to newsstands by Gordon & Gotch.
Pamela Allardice – Editor
ISSN 0815-7006 The opinions expressed by authors do not necessarily relect the policy of Yaffa Media. All material in this magazine is provided for information only and may not be construed as medical advice or instruction. No action should be taken based on the contents of this magazine; instead, appropriate health professionals should be consulted. Writer’s guidelines available on request. Unsolicited manuscripts will only be returned if accompanied by a stamped and self-addressed envelope.
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 firstname.lastname@example.org P.P.S. Sign up for our FREE weekly e-news, delivered right to your inbox. Simply visit our homepage www.natureandhealth.com.au to subscribe and start getting healthier. natureandhealth.com.au | 10 | June-July 2016
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a healthy start what you have to say
Letters What you have to say about Ayurvedic eating, sleeping under the stars, and the hidden powers of healthy fats.
❃ What’s worked for you? Our readers share their top tips and ideas.
Sail away I love the water, so I took up kayaking. It is the most calming, peaceful activity I have ever known, and has been a blessing in my life. Henrietta Gain, via e-mail
Write on I experienced great pain growing up, and it left me with a lot to process. Journalling has been a god-send, helping to get it out of my head. MondayMama, via Facebook
Coco plus I use coconut oil as a hair conditioning treatment, a foot balm, a cooking oil and now – thanks to your tip on healthy drinks – I also add a teaspoonful to soup, tea, or a smoothie. Libby Burrell, Christchurch, New Zealand
Top letter: Natural wonder I am 65 years young, and I lead bush retreats, where we live in a way that respects and reveres nature – swimming, reading, and singing around the campfire. If you have lost perspective, sleeping under the stars restores it. Gerri Norris, Cairns, Qld Gerri wins a Green Foot Mama Super Balm prize pack containing Organic Sun, Organic Skin, Organic Jetset and Organic Defence Balms. Green Foot Mama Super Balms contain board-certified organic and Fairtrade ingredients, coconut oil, unrefined shea butter and natural beeswax to hydrate, protect, soothe and revitalise skin. Thanks to Green Foot Mama (www. greenfootmama.com) and congratulations Gerri!
Fearless I loved the interview with Amanda Rootsey (April). She is a fantastic role model who adds positivity to important topics, like bullying and self esteem in young girls. She gets stuck in, and does something about it. Uplifting and inspiring attitude. Rachel Armstrong, via e-mail
Cancer journey I had kidney cancer when I was only 28. As a non-smoker and non-drinker, it was a shock. The surgery was successful, but the chemo and radiation were horrible. Transcendental meditation has been a comfort and support, especially during the weeks of treatment when I felt so sick – it literally took me out of my body. Tannya Maher, Coldwater, Vic. Tanny
Beating brain fog For years I avoided fat, thinking that it would make me fat. I bought low-fat or no-fat everything. Then when the information started coming out about healthy fats and the benefits of coconut oil, I started eating them. Apart from the fact that I have not gained weight, I can’t believe how much better my memory and stamina are – no more nodding off in the afternoons! Jane Rogers, via e-mail
Gut boost After reading your article “Probiotics: The new Prozac?” on the link between gut health and mood disorders like depression, anxiety, and reduced mental flexibility, I put my teenage daughter – who did not eat well and was very moody – on a course of high-potency probiotics. The results have been nothing short of miraculous: she is calmer and more tolerant, and also eats better. Gayle Morrisey, via e-mail Got something to say? Chat to us on Facebook at www.facebook.com/NatureAndHealth
Go ood zzzs U Until I read your article “Dosha diets”, it never occurred to me that Ayurveda might hhave the answers to my weight problems. But after an assessment by a practitioner, my food cchoices have changed dramatically to suit my bbody type (Vata), and I also sleep better. N Natasha Grace, Bilpin, NSW
Tweet us at www.twitter.com/nature_health Follow us on Instagram at www.instagram.com/nature_and_health Send an email to email@example.com
natureandhealth.com.au | 12 | June-July 2016
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food + nutrition interview
Vegie Head In an online world of perfect food images and idealised lifestyles, Adele McConnell – aka Vegie Head – is a breath of fresh air, writes Amy Taylor-Kabbaz.
TARTING out with a single e-book idea which then grew to a huge following, a book deal, online academy and speaking gigs, McConnell, or Vegie Head as she’s better known, has not only demystiied vegetarian and vegan life, but made it acceptable amongst even the most die-hard meat lovers. And it’s not just animal-free living Vegie Head is passionate about: recent tragedies in her life have meant this self-taught entrepreneur decided to use her growing platform to guide and support others through heartbreaks often not openly discussed in the media. How did this journey begin? After I moved out of home, I became really interested in cooking. My mum and dad are great cooks - I am talking amazing cooks! – and I wanted to know how to cook healthy foods for myself and my boyfriend at the time. I started looking online and most of the vegetarian or vegan stuf I found was stufed with tofu and tempeh and faux meats, which don’t sit well with my stomach and are not something that I enjoy eating. So I thought: “I’m just going to do this on my own!” I got a big DSLR camera, which I had never used before and really had no idea what I was doing, and ended up taking photos of my food. Every single day for 12 months I cooked a diferent dish, I photographed it, and built up
this bulk of recipes, and thought, “What am I going to do with all of these?” At the time, I was just uploading photos to my personal Facebook proile, and my family and friends were telling me, “These are amazing!” I look back now and they are horrendous. It’s so embarrassing! But, I was getting all this encouragement, and so I built my irst website. Again, I had no idea what I was doing. I just grabbed the bull by the horns and took a couple of steps ahead of where I was and thought, “I can do this.” It really boiled down to an innate self belief that I could do anything. I think without that, I wouldn’t have been able to do this. Where did that innate self-belief come from? Well, at the time, I just thought, “Why not?” I’ve always had that philosophy of “Why can’t that be me?” and “Why can’t I do that?” So it came not from a place in me wanting what others have; it came from a place in me that said, “Well if they can, so can I.” Don’t get me wrong - I had to learn and I made a lot of mistakes. But now I look back at all the growth and knowledge that I have attained and I can see that I wouldn’t have been able to gain it if I didn’t make mistakes and learn along the way. So it was very much a ly by the seat of my pants situation!
natureandhealth.com.au | 14 | June-July 2016
food + nutrition interview
It starts with us. We canâ€™t claim to want to change the world, but not change what we do as individuals.
natureandhealth.com.au | 15 | June-July 2016
food + nutrition interview
Even ive years ago, vegans were viewed as weird dreadlock hippies; now it’s more like, we’re actually doing it for a greater cause.
Did you have a vision of where you were going? No idea! All I knew is that I wanted to do something. I didn’t know anybody that had released an e-book before, and I thought it was a great idea to make a living. But I had no idea how to do it. I remember telling my accountant that I was going to write a recipe e-book, and he said, “Why would you do that? There’s millions of recipes online for free already!” But instead of getting upset, I walked out of there feeing angry and thinking, “All right, I am going to show you!” He’s still my accountant, by the way, and we laugh about it to this day. I needed to prove to myself that I could do it, I needed to prove to everyone else that I could do it, and I wanted a way to be my own boss and not have to answer to anyone. Since then, how has public perception of vegan and vegetarian diets changed? It’s changed so much! Particularly around veganism. Even five years ago, vegans were viewed as weird dreadlock hippies that don’t shower; now it’s more like, we’re actually doing it for a greater cause. We have a lot of amazing documentaries to thank for that. But, for a long time, people were afraid of embracing a vegan life because they were worried about what their friends and family were going to think or say. I have dealt with all of that, and now I teach everyone that there is a way we can be healthy, take care of the environment, and eat less meat, because that’s really what it’s all about. We’re at a tipping point in the environment, and it starts with us as individuals. We can’t claim to want to change the world but not change what we do as individuals. You’re teaching cooking classes through your Vegie Head Academy - how does that role feel? I was getting so many requests from people asking, “How do you survive when you go out with your friends and still want to eat as a vegetarian or a vegan?” “What do we stock our pantries and fridges with?” “How do we store fruits and vegetables?” All the sorts of questions that I had to answer myself, and work out along the way. That’s why I created The Vegie Head Academy, but I wanted it to be more than just recipes: I wanted it to be comprehensive. For me, it comes down to three different things - the environment, my health, and respect for the animals that live on this planet with us as well. The Vegie Head Academy had to encompass all that, and it’s been a beautiful course. In fact, there’s talk now of me running it next year through a registered
natureandhealth.com.au | 16 | June-July 2016
food + nutrition interview
cacao smoothie • 1 cup raw cashews, soaked overnight or 4 hours • 1 cup coconut water • 1 frozen banana • 1 medjool dates, pitted • 1 teaspoon cacao powder • ½ teaspoon cinnamon • ¼ teaspoon turmeric Drain and rinse cashews, and blend with the coconut water for 1-2 minutes, until creamy. Add all remaining ingredients and blend again until smooth and creamy. Top with fruit, nuts, and a dusting of cacao powder.
Rice paper rolls
learning organisation so that chefs can actually do it - which makes me nervous in a way! The interesting thing is, I’m not a chef, and I’m certainly not the perfect cook. I just know what I know. I also think that there’s such a lack of understanding and compassion when it comes to this side of cooking and food, but I’m thrilled that there would be chefs who are interested in really embracing vegan cooking so it can become more popular around the country. We need good vegan restaurants! You now share your thoughts on more than just health and diet – why? I had an ectopic pregnancy in 2010, which is where the egg is fertilised but can’t get any further than the Fallopian tube: it’s actually stuck in the tube and it grows. It’s a very severe condition – in fact, it can be fatal. It was a really traumatic time, and I ended up losing my left Fallopian tube, and being told I had a 75 percent chance of it happening again. I came out of this experience having lost what could have been a child, as well as a part of what we deem to be our womanhood, and I found myself asking, “Where to from here?” There was nothing online that I could resonate with, and there was no one that
I knew that I could talk to about it, because everyone was so closed-lipped about miscarriage. I started putting a lot of thoughts down on paper about my selfcare and how I got through it. There was a lot about meditating, which became a daily practice without fail, plus beautiful hot baths, traditional Chinese medicine, writing, listening to relaxing music - whatever it took, I did it. It came to a point where, once I started talking about it and opening up, all these emails flooded in from women who had experienced the same thing, or knew somebody that had, or they were touched by my story and they wanted to know more. Then, not long after, my dog was diagnosed with liver cancer and eventually died. We had to put her to sleep 11 days after we found out she was sick. That was such a turning point for me. Losing my dog was so hard – it was like my child. And as that was happening I got this strong sense of, “You need to release this book. You need to get this story out into the world.” I kept getting this feeling that I needed to do it because so many people out there may not have lost a child but they have lost a pet or are losing someone they love.
natureandhealth.com.au | 17 | June-July 2016
• 1 small block tempeh, sliced thinly • 1 tablespoon sesame oil • 1 package rice paper roll wrappers • 1 cup dry rice noodles • 2 carrots, julienned • 1 zucchini, julienned • 2 tablespoons vegan kimchi or sauerkraut • coriander • mint • 1 avocado, sliced thinly • sesame seeds In a large, non-stick pan, cook the tempeh in the oil until crisp - about ive minutes, each side. Drain on paper towel and set aside, Bring a medium saucepan of water to the boil. Boil rice noodles for 3 to 5 minutes, then rinse and drain with cold water so they don’t stick together. Next, ill a large shallow bowl with hot water. Dip one wrapper in the water for 3-5 seconds to soften. Lay the rice paper wrapper on a clean, dry chopping board, and layer the tempeh, noodles, carrot, zucchini, kimchi/sauerkraut, coriander, mint, and avocado in a row across the centre, leaving about 5cm of the wrapper uncovered on each side. Fold in uncovered sides of wrapper, then tightly roll up to enclose the illing. Repeat with remaining wrappers. Cover with a damp tea towel so they don’t stick together. Serve with sauce of choice.
food + nutrition interview
he interesting thing is, I’m not a chef, and I’m certainly not the perfect cook. I just know what I know. I think that, when you do have a platform like mine, it is your duty to share this stuff. I have put myself out there for a reason and I am happy to show these things because there’s such a belief on social media that your life is perfect which really makes me angry. By me sharing my story and the reality of what goes on behind the scenes, I hope I’m allowing people to feel relief that they are going through it, too. It’s my duty to be able to share my suffering, as well as my joy. Do you think that idea of perfectionism through social media is dangerous? I think we need to be careful with what we portray. Recently, I posted a photo of guacamole with the caption, “Behind every beautiful photo there’s always a mess to be cleaned up.” And everyone was like, “Thank
God, you’re normal!” There is this whole perpetuation on social media of perfectionism which is exhausting, and it’s not real life. There are young girls out there that want the life they see on social media and the seeming riches that come with it all, but they‘re miserable and don’t know how to get there. Then there are the other girls that make up elaborate stories and fairy tales about their life to try and get what they think they want; but again, it’s not real. If you came to my house right now, you’d get a very different picture! I’ve got a pile of washing sitting there, dishes in the sink from this morning that haven’t been done, I’m sitting in the bedroom because that’s where the air conditioner is, and the dog is asleep beside me – it’s normal life. It isn’t always this whole big perfect shiny bowl of goodness. You need to be real.
Mexican ‘refried’ beans • • • • • • •
1 tablespoon extra virgin olive oil 1 onion, diced inely 1 clove of garlic, minced ½ teaspoon cumin seeds, whole ½ teaspoon chilli lakes 1 teaspoon smoked paprika 2 x 400g tins organic red kidney beans, drained and rinsed well • 1 fresh tomato, diced • 200ml water • 1 teaspoon salt • 1 tablespoon freshly squeezed lemon juice Heat a large, non-stick pan over a medium heat. Add oil, onions, and garlic, and sauté until soft. Add cumin, chilli, and smoked paprika and heat until fragrant; about 30 seconds. Pour in kidney beans, tomato, water, salt, and lemon juice, and bring to a low boil. Cook for 15 minutes, stirring regularly and adding more water if needed. Using a stick mixer, blend until you reach desired consistency as smooth or as chunky as you like. Alternatively, pour into your blender, and pulse. Serve with tortillas, nachos, or latbreads, and top with sliced avocado, diced onion, and coriander. natureandhealth.com.au | 18 | June-July 2016
food + nutrition interview
• 2 cups raw hazelnuts • 1 cup vegan, palm oil-free dark chocolate • pinch of salt Preheat oven to 180ºC, and line a baking tray with non-stick paper. Spread hazelnuts over the baking tray, and cook for 10-12 minutes, shaking the tray once to turn them. Remove from the oven and place into a clean, dry tea towel. Massage hazelnuts gently to loosen the skins - it doesn’t need to be perfect, but removing most of the skins will result in a smoother spread. Place the hazelnuts in your blender or food processor and blend until smooth and buttery; depending on your blender, for 2-5 minutes. Set aside. Melt the chocolate over a low heat or in a double boiler, then pour into the blender. Add a pinch of salt, and blend until smooth. Store in clean and sterilised glass jars in the fridge, for up to a month.
I know the power that has come from sharing tragedies that I have faced - people want to connect with you on a level that they truly understand. When you put out a projection of perfection, that everything is rosy all of the time, it’s very hard for audiences to connect with you. You need to be real. It’s all about being authentic in every moment. I know that word gets thrown around a lot - some people really don’t know what it means! - but being authentic is about being true to everything that is going on in your life right now and sharing the ups and downs. That’s the way I’ve approached it, and it’s amazing the way it has grown from there. So what happens next? Have you got a plan, or is it still a very organic journey? A little bit of both, I think. For now, my focus is on travelling around Australia for 12 months with my family. I’m creating an app called The Caravan Project, and the plan is to travel around cooking, filming and teaching people that they can still eat healthy food while they’re travelling. It doesn’t have to all be sausages and steaks on a barbie! My parents are huge caravaners, and they take their slow cooker and make curries and beautiful stir fries. They always get people coming over to their caravan, amazed at what they were doing. It was one night while our dog was dying that I said to my husband, “We need to travel - we need to do this because life is too damn short. I am sick of waiting and putting things on hold for the retirement plan; we’ve got to do this now. This is what life is really about.” So, we’re going to get the caravan, film everything along the way and create an online TV show, and share the recipes with the world for free. That’s what life is about for me now. What’s the best way for someone to either go vegan or at least eat more veggies? Farmers’ markets are your best friend! They allow you to connect with your local growers, and you can get to know them and learn about
what’s in season and what’s fresh. Even if they are not certiied organic, they will still be able to point you in the direction of the best fruits and vegetables at that time. Then you can start gathering inspiration from the produce itself. It’s about getting excited about food again, and tapping into what we have around us. You are one of Australian Organic’s Awareness Month ambassadors. Why, and what do you hope to achieve for ACO? As an avid foodie, lover of produce, novice green-thumb, and published author - food is clearly my life. And I only want the best! To be able to eat fresh organic produce, buy certiied organic products, and use beauty and household products that I know are safe is of the utmost importance to my family and me. When I see the ACO Bud logo, I know the hard work has been done for me; and that I can eat produce and use products without fear of ingesting and using harmful substances. This takes a huge weight of my shoulders and makes my buying choices that much simpler. I am thrilled to be able to use my platform to showcase the best of the best organics that Australia has to ofer. The ACO Bud logo is something that I hope becomes a part of everyone’s buying choices, and therefore a healthier, happier future.
natureandhealth.com.au | 19 | June-July 2016
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natureandhealth.com.au | 22 | June-July 2016
health holistic solutions
Heal your body Charmaine Yabsley taps the top holistic health experts for 30 secrets that could save your life.
REATING and following different health habits can add up to one big solution, which in the long term may just save your life. Discover how making small changes in your everyday life can mean you’ll definitely live a happier, longer one.
1. Watch your weight (especially during pregnancy) “For most people, pregnancy is not an easy ride to the finish line,” says Eryn Leslight, founder of Mummy Physiques. “Feeling sluggish, sick, sore, swollen and tired are just some of the common feelings pregnant women go through. Exercise could be the answer to combat these symptoms by improving muscle tone, strength and endurance, helping you to carry the weight gain of your baby (and make sure you’re not putting any unhealthy kilos during your pregnancy), and to prepare you for the physical stress of labour. Keeping active will really help with your focus and determination during that tough time. Think of it as months of training for a marathon! Regular exercise will also help you bounce back to your pre baby weight (and fit back into your favourite pair of jeans) after your baby is born, as well as strengthening
your heart and lungs, so you don’t get tired as easily. More energy is just what women need while we are pregnant - even more so once the little bundle of joy arrives!” Note: Check in with your doctor or midwife first for their expert opinion before starting any type of exercise program. For many women, if you have exercised regularly prior to falling pregnant you shouldn’t have any problems - but it’s always a good idea to get a medical opinion.
2. Make fitness a priority
Challenge yourself to take a risk each day, something that pushes you well out of your comfort zone.
Health and wellness expert Ali Cavill says, “Find your excitement or passion and follow it to create the life you want. Above all, listen to YOUR body: after all, it knows YOU best. Ease into a light workout on those low energy days. You’ll feel better for any form of exercise, no matter how gentle. Aim to squeeze in at least 30 minutes of rigorous physical
natureandhealth.com.au | 23 | June-July 2016
health holistic solutions
Eliminate the time thieves, all those unproductive activities that drain your time and feed negativity, resentment, frustration, and stress.
6. Go to bed “Sleep is the best meditation!” says Cavill. “Sleep is a physiological essential, absolutely necessary for good health, and is recommended at more than six hours a night. This allows the body to refuel its mental and physical stores and rejuvenate your emotional capacity.”
7. Take a risk
❃ Meet our experts
Eryn Leslight is the founder of Mummy Physiques, specialising in women’s itness. @mummyphysiques Health and wellness expert Ali Cavill works at Fit Fantastic. www.facebook.com/ itfantastic Dr Jodie Silleri is cosmetic physician, enRich Dermatology & Cosmetic Surgery Centre. www.mrich. com.au Mystica Linforth is the founder of Essential Oxygen. www.essentialo xygen.com Justyna Kalka is a Zak Australia nutritionist. www.zakau. com.au Rachel Holm is founder of Hanako Therapies and an energetic healer. www. hanakotherapies.com
activity five times a week and at least 30 minutes of light or ‘incidental’ activity each day. Incidental exercise is any activity built up in small amounts over the day, even if it’s taking the stairs, walking from the bus stop, vacuuming the house, walking the dog or riding your bike to the shops. It all counts to your daily total!”
Challenge yourself to take a risk each day, something that pushes you out of your comfort zone. Risk is an inherent part of living a satisfying life. Commit to a half marathon or fun run, sign up for an eight-week fitness challenge, eliminate sugar from your diet, abseil down a mountain!
3. Switch up your workouts
Spend a few minutes each day to stretch out, relax and breathe. Try to clear your mind and allow any negative thoughts to drift away.
“When it’s cold or the weather is bad, do another type of exercise,” adds Cavill. “Not only will it keep you motivated and interested, it’s a great way to meet new people and find new workout buddies! Check out your local community pages for exercise groups, new fitness activities, such as bush walking or fun runs, or sign up with a team for the winter.”
4. Work out with a friend “Find a training buddy to exercise with at least once a week,” says Cavill. “You can keep each other motivated during the workout. Being accountable to not just yourself will motivate you to continue you on your fitness journey, and may give you new exercise ideas you hadn’t thought of before. In addition, when working out with a friend the intensity of your workout is likely to be harder!”
5. Schedule downtime “Time slots get allocated to work, meetings and appointments, so why not schedule downtime on your calendar too?” says Cavill. “For example, you could schedule downtime every Friday night or Sunday afternoon. Imagine knowing that you have uncancellable scheduled leisure time from 1 p.m. until 8 p.m. every Sunday. You could go to the movies, take a scenic drive, play golf, walk on the beach, or spend time with a close friend. People who intentionally schedule downtime report feeling more relaxed during the working week. It’s also important to eliminate time thieves. Unproductive activities can drain your time so commit to your schedule and reduce those negative stress factors.”
8. Breathe your way to calm
9. Nourish yourself Eat right and nourish your body with good food: by focusing on eating well you can stabilise your mood, improve your focus and boost your brain health, and manage your weight. Food is directly linked to your capacity to focus, think and plan, and is also critically involved in emotional regulation.
10. Work out on the way to work Building exercise into your daily commute can provide that ‘me-time’ your body desperately craves. Leave your car at home and cycle to work. Get off the bus or train one stop early and walk. Take the stairs.
11. Take care of your skin Dr Jodie Silleri, cosmetic physician at enRich Dermatology and Cosmetic Surgery Centre, says, “Slip-slop-slap can save your skin which may save your life. The sun’s harsh rays not only cause premature ageing, but also substantially increase your risk of skin cancer. Australians have the highest rate of skin cancer and melanoma worldwide, affecting both the young and old. Protect yourself from lines, wrinkles, or worse. Apply SPF 50+ sunscreen regularly, avoid sun baking or prolonged sun exposure, and don’t forget protective clothing and eye wear.
12. Don’t rub and scratch Dry or itchy skin or eczema will only be made worse by rubbing and scratching your
natureandhealth.com.au | 24 | June-July 2016
health holistic solutions
eczema. Instead, apply a cold washer or water spray, or a non-irritating moisturiser, or even a topical steroid treatment as advised by your doctor. Be sensible. Rubbing and scratching will simply prolong the scratchitch cycle, causing more inflammation and increasing your discomfort.
13. Go nude when exercising “Wearing your make-up to gym is simply a bad idea,” explains Silleri. “Make-up will mix with sweat while you exercise to block skin follicles and cause congestion and acne. If you are feeling very self-conscious, then consider a tinted moisturiser or sunblock as an alternative. And don’t forget to wipe away your sweat while exercising. Sweating in its own right, whether you are wearing make-up or not, can cause congestion and acne. Keep a towel on hand at the gym and wipe away your sweat as your exercise to keep your skin free from pimples. Shower immediately afterwards to freshen up and protect your skin. And unless you want warts and tinea on your feet, invest in a pair of rubber thongs when using gym showers to keep your skin free of viruses and fungus!”
14. Don’t over-exfoliate “Too much exfoliation can leave your skin feeling a little raw,” adds Silleri. “Be kind to your skin. If we inflame skin too much through repeated treatments that traumatise it, we will do more damage than good. Excessive inflammation can cause worsening of pigmentation and blood vessel formation. Protect your skin by avoiding using too many acidic products, which inherently dry out skin. The skin will not appear rejuvenated, but inflamed and scaly. When it comes to exfoliation, less is definitely more.”
15. Take it off Sleeping in make-up is a recipe for disaster for your skin. Congestion and acne are the likely outcomes, and so the vicious cycle begins, causing you to wear more make-up which makes the problem worse. Sleeping in make-up will also promote milia, tiny hard balls of keratin that look like acne and need to be manually extracted. It takes less than three minutes to remove make-up properly at night. Make this an essential part of your daily skin care routine.”
16. Be aware of oral health “Oral health afects almost all aspects of your overall health, especially cardiovascular disease and diabetes two of the biggest killers in developed countries,” says Mystica Linforth, founder of Essential Oxygen. “Make sure to brush often, especially irst thing in the morning when toxins have gathered in your mouth overnight. Don’t poison yourself with toxic toothpaste. Make sure yours is microbeadand toxin-free. Check the label to ensure that your toothpaste is certiied organic, doesn’t contain GMOs, toxins or harmful chemicals like sodium lauryl sulphate, chlorine bleach, pesticides, luoride, glycerin, or alcohol, or abrasives (besides being horrible for the environment, microbeads and other abrasives are bad for your health). And also check the company doesn’t test on animals.”
17. Hydrate yourself “Anyone who has ever sufered from any health ailment knows just how much the problem can ruin a day, week or even a year,” says Justyna Kalka, a nutritionist for Zak Australia. “Unaddressed health imbalances can lead to disease - just like that, the ease of your life is compromised. Our bodies are mostly water - in fact, around 60 percent water! Every cell in the body needs water for proper functioning. Chronic dehydration has been linked to so many common diseases that cripple society today. The risk of obesity, cancer, heart disease and diabetes all increase in states of chronic dehydration.”
natureandhealth.com.au | 25 | June-July 2016
health holistic solutions
Wearing make-up while working out is simply a bad idea. Make-up will mix with sweat while you exercise to block skin follicles and cause pimples. 18. Greens for life “Chlorophyll is the green found in all greens, an immensely powerful detoxifier and blood builder, increasing oxygenation in the body,” adds Kalka. “Tissues and organs thrive, stay healthy and supple in high-oxygen conditions. Green plant food is Mother Nature’s pharmacy. Eating greens everyday will help keep your body nourished and disease-free.”
19. Eat good fats “The common belief is that low fat is healthy - but the opposite is actually true,” says Kalka. “Our bodies are designed in a way that relies on dietary intake of quality fats to stay in optimal health. Your hormonal and mental health, clarity of thought, memory, brain structure and function all relyy on your y intake
of essential fats. Fish and seafood, raw nuts and seeds, avocados, eggs, coconut products, olive oil are all healthful sources.”
20. Have a Zen moment “Maintain your spiritual health by scheduling in a daily moment to ground, connect, and be fully in your power,” says Rachel Holm, founder of Hanako Therapies. “An easy way for calming and stabilising is to stand with the feet hip-width apart. Taking long steady breaths, gently pull up through the knee caps, squeeze the thighs, and tuck the tail bone under. Lift up through the spine and the crown of the head and drop the shoulders down and back, rest your energy in the heart space and breathe here for a few moments. Once you feel calm and expanded, gently open your eyes and smile.”
21. Use coconut oil “For anyone wanting to naturally increase metabolism and burn fat, I highly recommend coconut oil,” says trainer Luke Hines. “It’s wonderful for baking, frying, salads and smoothies, plus it is packed with medium chain triglycerides (MCTs), which are an incredible energy source for the body, helping you lose weight,, feel ggreat and perform to your best.”
22. Change yo ou ur mindset “When someone is suufeering from pain, there can be many associateed thoughts and feelings, often negative,” says oostteopath Nick Efthimiou. “Mindfulness is one method of dealing with these and being able to continue living a fulilling life. M Minndfulness can be simply described as thhe practice of paying attention too thhe present moment in a noon-judgemental manner – thatt embraces everything aboutt t hat moment, from your thoougghts and feelings to body seensations, all the way to what w is going on around you y in your environment. Anecdotal A and published research reports both suggest s mindfulness to be a good strategy to help h with pain.” Nick Efthimiou is a n osteopath and personal trainer at Inntegrative Osteopathy. w www.integrativeosteopathy. coom.au natureandhealth.com.au | 26 | June-July 2016
health holistic solutions
23. Roll on
28. Be mindfully active
“Using a foam roller on a regular basis is an effective way to maintain your tissues, improve body awareness, and build a solid foundation for a healthy active life,” says physiotherapist Dan O’Grady. “Just like brushing your teeth, it works best if you do it regularly, for a few minutes every day.”
“Focus on how your body moves,” adds Reed. “Be present in the moment and avoid risks like looking at your phone while crossing the road, or potential injuries from not paying attention to your surroundings, where you are walking or running. Being mindful and present also decreases anxiety; when focused on the now, you are less likely to stress about future events.”
24. Flex your quads and hips “Most of us tighten up during the day in the front of our bodies, due to sitting, driving, walking, so spend a minute rolling the foam roller along the front of your legs,” advises O’Grady. “Keep the pressure medium as you don’t want to trigger of a ight/light response by rolling too intensely. Remember to breathe. Hold any particularly tight spots until you feel them release.”
25. Relax your upper back “Excessive sitting and driving can lead to chronic stiffness in the thoracic spine,” adds O’Grady. “Roll the roller along the upper back, from the lower shoulder blade to upper shoulder blade. Lift your hips off the mat while keeping your head supported with your hands. You may feel a release and some cracks in your back (this is a good thing!). Continue for one minute. Then, bring your hips down to the mat, gently arch over the foam roller, and take a few deep breaths.”
26. Don’t forget your ITBs A well known ‘hot spot’ for runners, walkers and cyclists, when the iliotibial bands (ITBs) get tight, you will feel pain in your knees and hips. O’Grady believes almost everyone can beneit from rolling here. “But go easy on yourself, the pain shouldn’t be more than 5/10,” he warns. “Lie on your side with the roller midway up your thigh. Support your body weight on your other foot and hands. Roll up and down the outer thigh, taking care not to go too high or low.”
27. Know your nutrition “Avoid processed foods,” says nutritionist Pip Reed. “Anything that comes in a packet and contains vegetable oil, processed f lour, added sugar or high-fructose corn syrup and artificial ingredients will be toxic for the body and can cause inflammation, which leads to illness and/or disease. Decrease your alcohol consumption - one glass of red wine a night can have some health benefits, but any more causes problems for mood, hormones, liver and weight, as well as inflammation.”
29. Eat a rainbow a day “Most of the colours in our diet come from fruit and vegetables,” says dietitian and sports nutritionist Robbie Clark. “Each colour carries its own set of unique disease-fighting chemicals called phytochemicals. In addition to these phytochemicals, fruit and vegetables are jam-packed with antioxidants, vitamins, minerals, and fibre, which all help to reduce your risk of cardiovascular disease, cancer, bowel disease and type 2 diabetes, to name a few.” Clark adds that it’s also important to take your time to eat your food slowly and be mindful when dining. “I see a lot of clients with gut issues and the way they eat has a lot to do with it,” she explains. “We are living in an age where everything has become fastpaced or we have developed FOMO (fear of missing out). This changes our eating habits and causes us to eat faster, chew less and swallow more while washing it down quickly with some type of liquid. We should be more mindful about not only the type of food we put into our mouths but HOW we eat as well. By slowing down and focusing on your meals, you may experience less bloating, gas and cramping, and more regular bowel habits. A happy tummy equals a happy life.”
30. Sit less “Many of us sit for hours at a time at work, at home or commuting,” says Clark. “Plus, continual advances in technology contribute to us doing less manual labour and active tasks. Sitting is the new smoking, and for good reason. Sitting down for too long can lead to weight gain, poor muscle tone and posture, osteoporosis, and increased risk of developing type 2 diabetes and cardiovascular disease.” Clark’s top tips for moving more? “Stand while talking on the phone. If you work at your desk for long periods of time, try a standing desk station. Have meetings with colleagues while walking. Get up and move around the office. And stretch every hour.”
natureandhealth.com.au | 27 | June-July 2016
❃ Meet our
Luke Hines is the CEO of The Paleo Way. www.trainer luke.com Nick Efthimiou is an osteopath and personal trainer at Integrative Osteopathy. www. integrative osteopathy. com.au Dan O’Grady is a physiotherapist at Kinfolk Wellness. www.kinfolk wellness. com.au Pip Reed is a nutritionist, personal trainer, Yoga-Fit instructor, and director and co-founder of online nutrition clinic, The Health Clinic. www. TheHealthClinic.com.au Dietitian and sports nutritionist Robbie Clark is co-founder of online nutrition clinic, The Health Clinic. www. robbieclarknutrition.com
Lower blood pressure, less anxiety, more self-esteem, and richer relationships could all be just a wet nose and a wagging tail away, writes Laura Greaves.
NYONE with a beloved feathered, furred or inned companion knows that the mere presence of an animal can brighten the darkest of days. But itâ€™s only relatively recently that the scientiic community has agreed. Pet therapy, also known as animal-assisted therapy (AAT), is a growing ield in which animals are used to help people recover from or cope better with health problems, including heart disease, cancer, diabetes, dementia and mental health disorders. Researchers at the UCLA Medical Center in Los Angeles found that patients hospitalised with heart failure who had a 12-minute visit from a dog experienced improved heart and lung function, diminished release of harmful hormones and decreased anxiety. The beneits of spending time with manâ€™s best friend were greater than for those patients who had human visitors or no visitors at all. Other studies have shown that simply patting a dog lowers blood pressure.
natureandhealth.com.au | 28 | June-July 2016
A UCLA study found that spending time with a dog helps to improve social and family interactions in children with autism. with reduced anxiety and depression and increased feelings of self-worth,” she explains. “Children beneit both in the hospital settings and in the classroom: in hospital, dogs help with relaxation and distraction from pain, and in schools they can aid in reading ability and in helping children focus. The elderly beneit with reduced heart rates, increased pain management and increased muscle strength and motion. Other beneits include increased patienttherapist interaction, greater social interaction and self-esteem.” And you don't have to be an ‘animal person’ to experience AAT’s beneits. “A four-legged visitor brings joy, happiness and unconditional love. In the facilities that we visit, our therapy dogs combat loneliness, lift the mood and very often provoke laughter,” Reid says.
But it’s not just dogs brightening people’s lives. There are therapy pigs, ferrets, camels, monkeys, miniature horses, even a camel and a fennec fox. There are also 14 llamas registered as therapy animals in the US, one of whom – Rojo – has made more than 800 hospital visits in his home state of Washington.
Going to the dogs Allison Reid works for Delta Society, a not-for-proit organisation that trains volunteer dog-and-owner therapy teams to visit hospitals and care facilities. Over 20,000 Australians receive a visit from a Delta Society Therapy Dog Team each week, in more than 850 facilities ranging from aged care and acute care hospitals for children to mental health, prisons and dementia-speciic facilities. “Hospital patients beneit both physiologically, with decreased stress levels and increased range of motion when they pat the dog, and psychologically,
Animals don’t even have to be lesh and blood to have a therapeutic efect – toy or robotic pets have also been shown to beneit people with dementia. A robotic harp seal known as Paro, developed by researcher Takanori Shibata from Japan’s National Institute of Advanced Industrial Science and Technology, has been used to great efect in several Australian aged care facilities. Preliminary research led by Professor Wendy Moyle from Brisbane’s Griith University has shown that lufy, lifelike Paro stimulates and engages people with dementia, reduces their anxiety and improves mood. Inspired by Moyle, diversional therapist Toni Wallwork uses robotic animals in her work with dementia patients. She is currently writing a report for the Victoria and Tasmania Dementia Training Study Centre on the use of robotic animals in reducing attachment behaviours in people with dementia, and says people with dementia interact with robotic pets in the same way as they would a live animal. “They pat and cuddle the robotic animal as if it was real, because for them - in their reality and stage of their journey with dementia - it is real,” she explains. “The fact that they move and make appropriate sounds makes them lifelike. One of my patients used to live on a rural property and always had animals, both as companions and farm animals. Her interaction with our robotic pony and dog is very real for her. She often spends time alone in her room and doesn’t often speak voluntarily, but she will spend a great deal of time talking to them, grooming them and stroking them. A stufed animal would not have the same result.”
natureandhealth.com.au | 29 | June-July 2016
❃ “It’s the
best thing I’ve ever done” Lyn Stone, from Merricks in Victoria, says her rescued dog Finnigan has a unique bond with residents at a local aged care home. “Finnigan is a border collie cross kelpie. We think he’s about ive. He is the calmest, most placid, loving animal I’ve ever known. He’s also really silly, and he makes everyone laugh. A year ago I decided we would train to become a Delta Society Therapy Dog Team. We visit a local aged care home once a fortnight, spending an hour each visit. We prioritise residents who don’t get visitors or leave their rooms. Finn will go up to them and put his head on their knee for a pat. Sometimes he gets up on people’s beds, so they can reach him better. “This is a rural community, so many residents have had or are familiar with working dog breeds. This makes him even more special to them. What warms my heart are the huge smiles he gets. There is one particular resident who has very severe dementia. After many months, we inally got a licker of recognition. She saw us coming and for the irst time she focused on us and smiled. She put her hand out to pat Finn without my help. She even said, ‘Goodbye, darling!’ when it was time for us to go. That moment made it all so worthwhile. We found out later that she had many dogs in her life before coming to the facility. Finn can tell she’s a ‘dog person’ and is always extra attentive to her.”
health crystal power
Stone love Crystals trigger our self-healing and immune system into action, and boost the positive efects of conventional treatments, says Cassandra Eason. Colour
Whole body healing; general health; integration of mind, body, and soul; neurological disorders; autoimmune system; acute pain relief
Hormonal disorders, breast or womb problems, fertility, pregnancy; gradual recovery from illness, depression or exhaustion
Stimulates the entire system; energy, strength; raising low blood pressure, improving circulation, blood ailments (especially anaemia)
Ovaries, small intestine, spleen, gallbladder and bile (also yellow), kidneys; coeliac conditions; menstruation; menopause; arthritis
Stomach and liver; food allergies; digestion; lymphatics; metabolism; blood sugar; memory and concentration; nervous exhaustion
Heart; lungs, respiratory system, bronchitis, pneumonia; ulcers; fever, infections and viruses, especially inluenza; panic attacks
Thyroid gland; throat; fevers; inlammation of skin and mouth, childhood rashes; tumours; cuts, bruises and burns; pain relief; speech disorders
Gems and crystals
Aragonite, clear crystal quartz, clear luorite, diamond, Herkimer diamond, opal aura, rainbow quartz, white sapphire, zircon
Calcite, howlite, milky opal, milky quartz, moonstone, pearl, selenite, snow quartz
Blood agate, bloodstone/ heliotrope, ire opal, garnet, red tigerâ€™s eye, ruby
Amber, aragonite, beryl, calcite, carnelian, celestine, jasper, mookatite, sunstone
Calcite (yellow and honey), chrysoberyl, citrine, jasper, lemon chrysoprase, rutilated quartz, topaz
Amazonite, aventurine, chrysoprase, emerald, luorite, malachite, moss agate, tourmaline
Angelite, aqua aura, blue chalcedony, blue lace agate, blue quartz, celestine, cobalt aura, lapis lazuli, sapphire, turquoise
natureandhealth.com.au | 30 | June-July 2016
EFORE using crystals for healing, ask that the healing archangels, Raphael, Ariel, Zadkiel, and Gabriel, send their blessings through the crystals in the way and time that is right for all. The following list gives you the healing signiicance of diferent colours. Choose one crystal in all the main colours listed and two for white – one sparkling and the other with softer energies. Some conditions respond to more than one colour.
Headaches and migraines; scalp, hair; sinusitis, mucous problems; addictions (alcohol abuse and gambling); neuroses and phobias; ADHD
Glands; stress migraines; ear problems; psychosomatic illnesses; babies’ ailments; female hormonal and reproductive issues
Feet and legs; bowels, large intestine; illnesses in older people (especially degenerative conditions like dementia), pain; animals
Lesions, wounds, burns, scalds; tissue and nerve connections; obsessions and acute anxiety; persistent pain
Pain relief; constipation, irritable bowel syndrome; shields from invasive treatments (such as x-rays or chemotherapy); grief
Amethyst, ametrine, charoite, luorite, lepidolite, sodalite, sugilite, super seven, titanium aura
Coral, kunzite, mangano or pink calcite, morganite, pink chalcedony, rose quartz, tourmaline
Banded agate, fossilised or petriied wood, fossils, leopardskin jasper, rutilated quartz, smoky quartz, tiger’s eye
Apache tear (transparent obsidian), banded agate, lodestone, meteorite, silvery hematite, smoky quartz
Black coral, black opal, black pearl, jet, obsidian, onyx, snowlake obsidian, tektite, tourmaline (schorl)
❃ Self-healing method This is an excellent way of linking crystals with your own self-healing system and those of loved ones you heal. Choose what seems the most suitable crystal colour-wise from your crystals for the healing needed. Alternatively, allow your hand to guide you over your crystal collection to select the right crystal. This could be different from the one you would choose logically, as there can be hidden factors. For example, if you have a migraine, which would normally beneit from a purple crystal, a yellow one selected without looking could indicate that the source of the headaches could be a food allergy. Hold the chosen crystal in your open cupped hands and name the stone as representing whatever it is you want to lose, such as pain, fear, and symptoms of a chronic condition. As you hold the stone, imagine the stone getting heavier as it is illed with the pain, fear, or sickness. You may physically feel the stone getting heavier and your negative feelings or pain slowly ebbing away. When the stone feels too heavy to hold and you sense it is full, wash it under running water, or if it is delicate, pass a loral incense stick over it counter-clockwise and place it where light will shine on it. You may need to do this many times if a condition is ongoing. Always use the same crystal. Crystal healing is slow and you can light candles, burn fragrant oils, and play music to make it a pleasurable experience. If healing another person, work with the minimum of dialogue so the patient relaxes – you can talk afterward, as you may have released a lot of worry. Relax, sit or stand, and allow the crystal to ind its own movements, as you hold it two or three centimetres away from your body or that of the patient. Generally the hand with which you write feels most natural, but trust yourself. Cassandra Eason is the author of A Little Bit of Crystals (Sterling Publishing), from which this extract is reproduced with kind permission.
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ILLUSTRATION BY: SOPHIE BLACKHALL-CAIN
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health special report
Tight chest, diiculty breathing, racing heartbeat, and persistent worries that spiral out of control? These symptoms are just the tip of the iceberg that is anxiety. Tania Flack reports.
T’S likely that you have experienced some or all of these common symptoms at some stage in your life. Most of the time this is a leeting experience that is triggered in response to a stressful situation, such as an exam or public speaking. Usually this type of anxiety will abate quickly, once the triggering event has passed. However, what if you felt this way continuously? In cases of clinical anxiety these feelings don’t subside, but persist, day in, day out, making it difficult for sufferers to cope with everyday life. Left untreated, anxiety can become so crippling that it impacts on a person’s ability to work, socialise, maintain relationships, and be an active member of their family and broader community. Statistics show that one in four people will sufer anxiety at some stage in their life, making it the most commonly diagnosed mental health condition in Australia. Because everybody experiences stress in their lives from time to time, it is sometimes diicult to tell where everyday stress ends and anxiety begins. This
can cause confusion for people experiencing symptoms and may cause a delay in them seeking help. And unfortunately, as with many mental health conditions, there is a still a stigma associated with anxiety. The negative language sometimes used to describe a person with anxiety reinforces this. People may say: “You’re such a stresshead’ or “He needs to take a chill pill”. This type of language can trivialise anxiety and make the suferer feel even more isolated.
What causes anxiety?
Phrases like “You need to take a chill pill” can trivialise anxiety, and make the suferer feel even more isolated.
The causes of anxiety are multifactorial; usually a ‘perfect storm’ of factors are at play for a period of time prior to the onset of anxiety. Overwhelmingly, stress plays a role in its development; however, some people may develop anxiety without having much stress in their lives at
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health special report
all. Chronic stress, such as that experienced in a negative workplace environment or difficult family situation, can trigger the onset of anxiety. Traumatic stressful events can sometimes be the trigger of post-traumatic stress disorder, which is a type of acute anxiety. Having a family history of anxiety can increase your risk of developing it. This is thought to be due to complex interaction between behaviours learned throughout childhood, combined with genetic factors passed down from our parents. Our hardwired stress response is dictated partly by the genes associated with the production of stress hormones and our cells’ ability to respond to them. Interestingly, our ability to metabolise stress hormones produced during an anxiety episode relies on a gene called COMT which helps us to ‘clear’ stress hormones from our body once they have been produced. People with polymorphisms of COMT may have uch slower enzyme activity, which means ttheir stress hormones stay circulating in their systems longer because their metabolism is slower. In this case, recovery from a stressful event can be very slow. Polymorphisms
of COMT are relatively common and can predispose people to anxiety. Understanding how your genes inluence your stress response can be very helpful in the management of anxiety. Australian company, SmartDNA, ofers Wellness Genomic testing that covers a broad a range of genes, including those investigating adrenal responses to stress and COMT. Substance abuse is a common trigger for anxiety. Drugs like alcohol, cannabis, cocaine, ecstasy and other amphetamines have been strongly liked to its development. These types of substances play an initiating role due to the strain they place on the nervous system and adrenal glands and their detrimental efects on neurotransmitter function. They also help to perpetuate anxiety as people try to selfmedicate the symptoms with more drugs, which leads to a worsening of the condition and an escalating downward spiral. Drug withdrawal needs to be supported by a professional team speciaalising in the ield to help manage anxiety. This may include psychologists, specialist drug counsellors and medical practitioners alongside a nutrritionist or naturopath. People with certai n personality traits are also at higher risk.
Research showss that people with perfectionist peersonalities are more likely to sufer ffrom anxiety and become easily aagitated as they attempt to control their environment. Resea rch has demonstrated that people with erfectionist personalities are more likely tto suffer from anxiety and become easily aagitated as they attempt to control their e nvironment. Ultimately, anxiety is a failure of he body’s adaptive processes to respond propriately to stress. Our adrenal glands er n the body’s reaction to stress; they duce powerful hormones that trigger the ht or light’ response. In an emergency, the dde release of these hormones produces rapid hysiological changes designed to provide us th the blood low and energy to lee from ger or ight to the death. Our bodies igned to cope with short periods of ss followed by extended periods of c fortunately the modern world this way. Everyday we are faced natureandhealth.com.au | 34 | June-July 2016
health special report
10 1 2 3
signs you have anxiety (and don’t realise it)
You feel scared without any reason You ind it hard to relax You have dificulty breathing, e.g. rapid breathing or breathlessness
4 You have a rapid heart rate 5 Your hands tremble often 6 You have persistent worrying thoughts 7 You get easily agitated & often feel close to panic 8 You avoid socialising because of feeling anxious 9 You get pins and needles in your extremities 10 You experience hot lushes and cold sweats If you have experienced any of these symptoms persistently, speak to your health practitioner.
with a plethora of minor stressors: getting children ready for school, long commutes in heavy traic, deadlines at work, diicult relationships at work and/or at home, inancial pressures … the list goes on. None of these would be considered emergency situations, and yet this type of stress keeps our adrenal glands pumping out stress hormones at higher than normal levels, in order to just get through the day. This is where things start to go wrong. The adrenal glands and nervous system require a huge amount of fuel and nutrients to function efectively during times of stress, and when the stress is chronic we can have diiculty meeting these demands. This can lead to adrenal dysfunction, which causes abnormal luctuations in stress hormones and elevations in cortisol and DHEA, which can be associated with anxiety.
Where to from here? If you are suffering from anxiety, speak to your health practitioner today. An integrative model of health care, drawing on support from your GP, natural medicine practitioner and counsellor or psychologist, will provide the best combination of treatment to help guide you back to health. Other support services for anxiety sufferers include: Beyond Blue (www.beyondblue.com), SANE (www. sane.org), and Lifeline (13 11 14). Tania Flack is a respected naturopath specialising in women’s health and hormonal disorders. www.tanialack.com
❃ How natural medicine can help Diet and nutrition The body uses a lot of resources during stress and when constant anxiety is present the demands skyrocket. B group vitamins are essential for correct nervous system function. Usually these can be found in abundance in a healthy wholefoods diet, however, when people are suffering from anxiety a supplement is warranted. Research shows that a low magnesium intake increases anxiety. A high dietary intake of fat and/or calcium can intensify these effects by disturbing the magnesiumto-calcium ratio. Magnesium is found in red meat, chicken, nuts and seeds. However, a high dose supplement is essential. Omega 3 essential fatty acids support brain and nervous system health. Daily supplementation over 12 weeks has been shown to reduce anxiety scores in medical students in a randomised controlled trial. N-acetyl cysteine regulates the release of the excitatory neurotransmitter glutamate, and has been shown to signiicantly reduce anxiety-driven behaviours in Obsessive Compulsive Disorder (OCD). Myo-inositol is another nutrient that has shown eficacy for reducing symptoms in OCD. S-adenosyl methionine (SAMe) and 5-hydroxytryptophan can be very useful, due to their powerful action on the serotonergic system. These cannot be taken with other antidepressant medication and need to be professionally prescribed. Herbal medicine Herbal medicine offers a wealth of beneits for people suffering anxiety, and when professionally prescribed, can be used safely alongside standard pharmaceutical therapy. Herbs support the nervous system, balance neurotransmitters, and restore healthy adrenal function. Withania, or ashwaganda, is a beautiful Ayurvedic herb that has traditionally been used for anxiety. It acts as a nervous system tonic and sedative and powerfully regulates adrenal function. It has been shown to reduce anxiety by 56 percent in a clinical trial while improving overall mental health, energy levels, concentration, and social functioning. Other beneicial adaptogenic herbs that regulate adrenal function include rehmannia and American ginseng.
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Originating from the South Paciic islands, kava has been used traditionally for relaxation and to induce sleep. It has been the subject of several randomised controlled trials and one meta-analysis found that kava signiicantly reduced anxiety compared to placebo. Clinical trials have found passionlower to be as effective as pharmaceutical benzodiazepines in the treatment of anxiety. Lemon balm and valerian in combination signiicantly reduce anxiety when administered in a moderate dose. Other nervine herbs include skullcap, oats, lavender, hops, lime tree and zizyphus. St John’s wort has potent anti-anxiety and antidepressant activity and can be useful to help balance neurotransmitter function. Note that this herb cannot be used alongside medical antidepressant medications and should be professionally prescribed. Stress management Counselling, cognitive behavioural therapy, and autogenic therapy can all be very effective in the treatment of anxiety. These types of therapies are an important part of any anxiety recovery program. They help us to identify the triggers of anxiety and develop new stress management skills. Developing a personal meditation or mindfulness practice is very beneicial. These are learned skills that can take some time to master, but can make a world of difference in the ight against anxiety. Once you have mastered these skills you can use them to treat anxiety and prevent its return. Gentle movement, stretching and breathing exercises help to relieve stress, reset the body’s circadian rhythms, and regulate neurotransmitter production and adrenal function. There are many different forms of traditional exercise therapy, such as yoga, Tai chi and Qi qong, which help us to reconnect with the body and retrain the disordered breathing that is common in anxiety. Studies on the effects of yoga have shown that 71 percent of patients who had not responded well to pharmaceutical treatment for anxiety were able to signiicantly reduce their symptoms with regular yoga practice - and of these, 41 percent of participants studied went into remission.
Out of Africa You might know the iconic baobab from he Lion King, where it was Raiki’s tree, or as he Tree of Souls in Avatar. Turns out, its health beneits are just as impressive.
ICH in myth and legend, the ancient African baobab (some have been carbon-dated to 1,000 years) is nicknamed “the upside-down tree” because its branches resemble roots sticking up in the air. The gods, Africans believe, upended it when they were angered by the tree’s arrogance. The baobab is also known as The Tree of Life, because human beings can use most parts, including the bark and roots, while the fruit and leaves are most important for food and nutrition.
naturally on the branch before being harvested. The dried fruit is then sieved into a powder: and that’s it. No processing means no loss of nutrients. Baobab contains the highest concentration of free-radical ighting antioxidants of any fruit: almost ive times the level in oranges and fresh acai berries and twice that of goji. The polyphenol content, too, is very high: preliminary research suggests this could reduce the visible efects of ageing. Baobab contains twice as much calcium as milk, more potassium than bananas, is high in protein, carbohydrates, iron, thiamine, and vitamin B6, and possesses prebiotic qualities that feed beneicial gut bacteria. The pulp is 50 percent ibre, half of which is soluble. The protein- and fat-rich seeds can be roasted and eaten as a snack, or pressed into oil for consumption and industrial use, particularly in cosmetics. The oil contains about 30 percent omega-6 and three percent omega-3 fatty acids, and is rich in `-sitosterol, a powerful antioxidant with the ability to reduce cellular DNA damage. Baobab powder is widely available in Australia, but ensure you choose one free from illers: it should be 100 percent pure fruit. Add the powder to porridge, yoghurt and smoothies, or use it in baking to add zingy lavour to biscuits, cakes, slices, and muins.
Changing women’s lives
Baobab contains the most freeradical ighting antioxidants of any fruit - almost ive times the level in oranges.
Baobab trees produce an abundance of fruit, much of which currently goes to waste. However, this is changing as demand for this new superfood has skyrocketed – a situation that’s hugely beneicial for African women. The National Geographic estimates the baobab industry could be worth a billion dollars annually to Africa, with women potentially the major beneiciaries, as ownership of the baobab tree, and income from its fruit, is one of the few rights women have in rural Africa. Baobab projects are already enabling children to continue schooling, and giving women a say in domestic and inancial decision-making. The production of baobab pulp and leaves is primarily based on trees growing naturally in forests and woodlands, or farmers’ ields. In common with other non-domesticated tree species, the number and size of fruit, the proportion of pulp, and the lavour and nutrient proile of the pulp, seeds and leaves varies considerably. The naturally dry, whitish fruit pulp, which tastes like a cross between a pineapple and a melon, dries
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NEW packaging and IMPROVED FORMULA
health health check
Health check Pamela Allardice discovers the spice that eases post-workout pain, why you get sicker in winter, and ive surprises about vitamin D.
Expert advice: Diarrhoea Characterised as passing loose, mushy or liquid stools, and accompanied by cramping pain, urgency, and bloating, if diarrhoea occurs regularly or consistently, it may be due to gut bacterial imbalance, a parasitic or bacterial infection, gut inlammation, or stress. Treatment includes: • For oily, loating stools: liver and gall bladder support; lecithin. • For strong-smelling stools: test for bacteria or parasites with a Complete Digestive Stool Analysis. • For loose stools after dairy products: possibly lactose or casein intolerance or lack of enzyme needed for digesting these proteins. Avoid dairy for 8 weeks and reintroduce slowly to test for tolerance. Foods that can reduce diarrhoea include grated and browned apple, chia seeds, slippery elm, psyllium husk, bananas, rice, and dry toast. Note: If stools are loose and contain blood or mucus, see your doctor. Naturopath and nutritionist Rhianna Smith is a practitioner and writer for Health and Simplicity. www.healthandsimplicity.com.au
things you didn't know about vitamin D …
• Women eating a diet rich in vitamin D and spending at least an hour in the sun daily had a 43 percent reduction in breast cancer risk, says a French study. • People with Crohn's disease appear to gain relief by taking vitamin D supplements, say researchers from St James Hospital in Ireland. • An extraordinary 70 percent of children across the USA are vitamin D-deicient, according to the 2013 NHANES study. • A Clinical Endocrinology study found 59 percent of study participants – all healthy young women eating well and regularly doing outdoor activities – were deicient in vitamin D. • Vitamin D does wonders for immunity and ighting infection, with one study showing that when people with respiratory infections were given this vitamin, they could leave hospita much sooner.
Brrr! Here come the bugs Now there’s a scientiic explanation as to why they hit so hard in winter. A University of Cambridge study has shown that nearly a quarter of our genes become either more or less active, depending on seasonal changes, which explains why we’re generally healthier in summer and why some diseases – not just colds and lu, but diabetes, depression, and heart disease – are worse in winter.
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health health check
Lower breast cancer risk Eating a Mediterranean-style diet signiicantly lowers breast cancer risk, says a Spanish study. Researchers from the University of Navarra studied 4,282 women aged 60 to 80 years; after an average follow-up of ive years, women eating a diet with plentiful amounts of extra-virgin olive oil had a 68 percent lower risk of developing breast cancer, compared to those on a low-fat diet.
Time for tea And what could be more delicious (or prettier) than this Blushing Green Tea, made from green tea leaves and jasmine and rose buds? Find it at www.Ritualteashop.etsy.com
Industry news: Membership Membership associations are experiencing a generational shift that requires a more technically savvy, community-based and effective communication approach. As baby boomer members, who are traditionally more active in associations, begin their path towards retirement, our focus must shift towards meeting the needs of generations X and Y. These younger members have different priorities, including a need to receive clearly deined and compelling value for their membership dollar. No longer is it enough to do business in traditional ways. We must go online to reach our members and supply them with information via the channels they use regularly. We also need to facilitate communities where members can support one other and exchange information. An example of this is our recently launched mentoring program – the irst of its kind in Australia. Associations must clearly communicate the “what’s in it for me” factor in order to capture and retain the interest of younger members. We must be innovative and responsive to members, and “invite them in” to our association. Only by moving with the times will associations remain relevant and valuable. Charles Hardy is CEO of the Australian Acupuncture & Chinese Medicine Association. www.acupuncture.org.au
Editor’s pick: Schuessler Tissue Sallts Mag Phos is traditionally used for the temporary relief of muscle cramps, spasms & twitches. There is a tissue salt for many common minor ailments. Suitable for the whole family. Available in chewable tablets, lactose free sprays and creams at health food stores and pharmacies. Schuessler tissue salts are homeopathically prepared formulations. Always read the label and use only as directed. If symptoms persist consult your health care professional. www. martinand pleasance.com CHC70001-07/14
Spice up your workout A University of North Carolina team asked people to take either 4 grams of ginger or a placebo for a week, after which they performed high-intensity exercises. Both groups initially showed signs of muscle soreness – but the ginger group then showed signiicant improvements after 24 hours.
Want the latest natural health news? Visit www.natureandhealth.com.au, and sign up for our FREE weekly e-news or follow us on Facebook, Twitter and Instagram! natureandhealth.com.au | 39 | June-July 2016
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Food + nutrition industry insights
Industry insider Did you know that the certiied organic industry is worth over $1.7 billion to the Australian economy and that this igure is also growing rapidly?
HE CERTIFIED organic industry is big business; and this is down to consumers – you – becoming more vocal about your need to understand the background of the products you buy. Where do they come from? How were they made? You are putting purchasing power back in your own hands. And here at Australian Organic we are all for that! With the introduction of social media, consumers have been empowered to be more in control of their purchases. They want products that are healthy, fresh, sustainable, grown free from nasties. Add that education to the fact that products are accessible not just through supermarkets or health food stores but also online, at local farmers markets and dedicated certiied organic retail outlets. Certiied organics is not only a healthy choice, but an easily sourced one too. A turning point for our industry was when Australia became home to the world’s irst certiied organic fast food chain – Oliver’s Real Food. Oliver’s was a pinnacle moment in the diversiication for Australian Organic and a prime example of how Australia is adopting a serious interest in consuming and buying organic. Being able to spread the certiied organic message from a fast food chain that has 18 outlets primarily across Australian highways really extends our consumer reach. With the introduction of outlets such as Oliver’s Real Food, we are not only providing dedicated consumers with a certiied organic option in a market where there is limited choice, but we are also exposing the possibility to conventional consumers and broadening their perspectives. Consumers are starting to investigate what they are eating and where it comes from. It’s our priority here at Australian Organic to make certiied organic purchases convenient.
Australian Certiied Organic retailer Wray Organic is another successful story of a store dedicated to easy supply of organic produce. Opening their irst store in 2005, they now boast 10 stores across QLD and northern NSW. Their growth relects the increasing interest and need that consumers have for organics. We know that the ACO Bud logo is by far the most recognised organic certiication mark so the more outlets we can be represented in the better. The future for the certiied organic industry in Australia is undoubtedly looking abundant. According to the Australian Organic Market Report 2014, certiied organic exports have an expected growth of more than 20% in the next few years. Fruit and veggies have always been the most common certiied organic purchases, but all sectors have been growing rapidly with dairy now taking the crown as the fastest growing organic sector. Travelling to the US on an organic trade tour with Australian organic farmers recently, we visited over a dozen of the thousands of dedicated certiied organic retail stores across that country, plus large chain retailers which are now stocking considerable volumes of organics. The demand for organics is unquestionably mounting, however we are only in the early days of seeing larger format dedicated certiied organic retail stores arrive on our shores. The US$50B+ organic market in the US, which grew further even during the GFC back in 2008/9, stands testament to some of the market developments and growth we are yet to see in our Australian market. Dr Andrew Monk, Australian Organic Chairman. www.aco.net.au
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People are more discerning about what they feed their families and themselves. And this is why certiied organics is seeing a surge in popularity.
food + nutrition eating habits
What is the lowFODMAP Diet? It’s fortunate that FODMAPs relate to food, because even the acronym is a mouthful! Jane Carstens gets to the bottom of what it’s about – and who it can help.
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food + nutrition eating habits
ODMAPS are a group of naturally occurring sugars that are not easily absorbed in the small intestine. These unabsorbed sugars continue on to the large intestine, where naturally occurring healthy bacteria make a meal of them. This gastronomic activity ferments these sugars, and the gas released from their eating spree leads to excessive wind or latulence, gassiness, bloating, abdominal distension and pain - all very similar to symptoms of irritable bowel syndrome (IBS). Once you understand this process, the FODMAP acronym makes sense. It stands for: Fermentable (poorly absorbed sugars fermented by bacteria in the bowel) Oligosaccharides (the important ones are fructans and galactooligosaccharides (GOS)) Disaccharides (the important one is lactose) Monosaccharides (the important one is fructose) And Polyos (sugar alcohols, including sorbitol, mannitol, xylitol and maltitol). And you don’t have to go out of your way to ind FODMAPs: they occur in everyday foods including dairy products, wheat and other grains, and fruits and vegetables.
What is the low-FODMAP Diet? Lisa Renn, accredited practising dietitian and spokesperson for the Dietitians Association of Australia, says it’s a diagnostic diet that helps people with IBS identify and then alleviate the dietary cause(s) of their symptoms. “It’s not a lifetime diet, but a short term diagnostic tool for people with IBS that involves removing all FODMAPs from their
FODMAPs are also natural prebiotics that encourage good gut bacteria to grow in your gut. diet until symptoms settle. FODMAPs are then reintroduced one group at a time to ind out if there is any problem associated with that FODMAP group, or if there is a reaction then how severe it is, and what quantities of each food the individual can tolerate in their diet,” she explains. “If symptoms don’t improve then there’s no point continuing on this diet. But in my clinical experience it does help people with IBS immensely, and often has a major positive impact on their quality of life.” IBS is a common gastrointestinal disorder that afects about 15 percent of the population. Even
though it’s relatively common, its cause is still a mystery. Common symptoms include bloating and distension of the tummy, excess wind (latulence), tummy pain and altered bowel habits (diarrhoea and/constipation). These symptoms can greatly afect people’s day-to-day lives. Normal IBS treatment options include diet and lifestyle changes, ibre supplements, probiotics and medicines such as antispasmodics, laxatives, and antidepressants. It’s important to remember that FODMAPs don’t cause IBS, but are part of a systematic plan to manage the symptoms through dietary changes.
How do you start a low-FODMAP diet? There are two phases. Phase one restricts all high-FODMAP foods for 6-8 weeks. Renn says this gets people back to a baseline state where their bowel isn’t reacting to these foods, and if it is the cause of their IBS the person should become symptom-free over this time. Phase two is when FODMAPs are introduced again, one at a time. Renn says it’s important to consult a dietitian for both phases because each one often involves major dietary changes. “You can buy an app, or read a book or ind a website about it, but they won’t tell you how to incorporate tailored healthy eating options that suit your lifestyle and needs while you are on this diet. We tweak the diet for the individual person and their circumstances, and help them ind their FODMAP tolerance levels,” she says.
What are examples of FODMAP foods? • Excess fructose: Honey, apples, mango, pear, watermelon, high fructose corn syrup. • Fructans: Artichokes, garlic, leek, onions, and wheat, rye and barley in large amounts. • Lactose: Milk, ice-cream, custard, dairy desserts, yoghurt. • Galacto-oligosaccharides: Legume beans, lentils, chickpeas. • Polyols: Apples, apricots, pears, plums, mushrooms, cherries, plums, nectarines, prunes. Thinking of trying the low-FODMAP diet? Renn has this advice if you think this diet might help you. “Consult a doctor to rule out any nasty reasons for your symptoms. And consult a dietitian to help you start and then manage it to make sure your diet is still healthy and balanced. The goal is to ind out what foods trigger the symptoms, and then create a diet that can be followed over the long term that is healthy and balanced and only includes the high FODMAP foods at levels that can be tolerated.”
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❃ Don’t try
this at home! When faeces are mixed into a slurry and any of the FODMAPs are added to it, the bacteria in the faeces rapidly ferments them, they disappear, gas is produced and the slurry becomes acidic. That sounds like a ‘laboratoryonly’ experiment!
Pros and cons The low-FODMAP diet is a diagnostic tool - it’s not a cureall perfect solution. An article in the Journal of Gastroenterology and Hepatology outlined some pros and cons.
❃ PROS Studies backing up the effectiveness of the diet for IBS symptoms, especially abdominal bloating, pain and diarrhoea. A superior alternative to a gluten-free diet for people with non-coeliac sensitivity.
❃ CONS Short and long-term limitations including a high level of food restriction, the need for monitoring by a dietitian, potential nutritional deiciencies, signiicant gut microbiota reduction, lack of predictors of response. Potential lack of advantage over alternative dietary, pharmacological and psychological interventions for IBS.
Jane Carstens is a registered nurse and a health journalist.
food + nutrition pantry insider
All about oils Cold-pressed, virgin, light, extra light, lemoninfused … just when you think you know your oils, new ones with more beneits pop up. Jane Carstens has the good oil on oils.
❃ 5 to follow • Don’t keep that expensive oil for a special occasion, because it won’t improve with age. • Light, temperature and air cause oils to oxidise and become rancid. Keep oil cool, sealed, and out of the light. • Learn the lingo: 'Light', 'lite' and 'extra light' refer to the lavour and colour of oil, not the fat content or kilojoule level. ‘Cold-pressed’ means excessive heat isn’t used to extract the oil. • Oils are ickle. Some can handle high heat before they go up in smoke; others can’t. The temperature at which oil starts to smoke is called its smoke point. If you heat oil past this point the fat starts to break down, releasing free radicals and acrolein (the chemical that gives burnt foods their acrid lavour and aroma). Once it smokes, it is more likely to burst into lames (lash point). The moral here is - watch out for smoke signals! • Oils with high smoke points are good for high-heat frying and stir-frying. Oils with moderately high smoke points are good for sautéing over medium-high heat. Oils with low smoke points are good for salad dressings and dips.
OOKING oils seem to breed on our supermarket shelves. So, which ones are best for what uses?
Avocado oil Good for lavouring salad dressings or for drizzling over foods. It’s high in monounsaturated fat and contains fat-soluble vitamins A, D and E, and B-group vitamins, but it’s often expensive. It has a low smoke point.
Canola oil Canola oil is derived from rapeseeds, with the euric acid (bitter, toxic substance) removed. It’s good for frying, baking and in salad dressings. It has a high monounsaturated to saturated fat ratio, and is a good source of omega-3 fatty acids. However, it’s often made from genetically modiied seed, so choose organic canola oil. It needs a harsh processing method to turn it into the inal product and has a medium to high smoke point.
Coconut oil Coconut oil has a high concentration of medium chain triglycerides, but is also very high in saturated fat (90%). Virgin coconut oil means the oil has been extracted without the use of high temperature or chemicals. It has a very high smoke point and a long shelf life.
Olive oil Olive oil is produced by the pressing or crushing of olive fruit. It comes in diferent grades, depending on the amount of processing involved. Olive oil is a key player in the heart-healthy Mediterranean diet, but as a condiment. It’s a good source of monounsaturated fat and has a low to medium smoke point. It comes in a dizzying array of varieties, so we’ve busted the olive oil jargon for you. Extra virgin – considered to be the premium grade of olive oil. It’s made from the irst pressing
of olives and the oil is extracted by the traditional cold pressing method where no chemicals are used and only a small amount of heat is applied. Virgin –produced from the second pressing of olives or from the second-best grade of olives by cold pressing, without use of chemicals and just a little heat. Non-virgin - also marketed as ‘pure’ olive oil, it’s the result of subsequent pressings after the virgin oil has been extracted from lower-quality olives. This oil then undergoes a reining process involving heat, chemical solvents, high pressure and iltration treatments, and is then mixed with a small quantity of virgin olive oil to restore colour and lavour. Light and extra light – These oils are produced from the last pressing of olives. They are more reined and of lower quality than the other grades. There is little of the natural olive lavour and colour left.
Coconut oil has been shown to improve heart health by raising HDL (‘good’) cholesterol. Palm oil and palm kernel oil Palm oil is from the fruit of a palm tree, and palm kernel oil is from the palm seed. It’s a popular ingredient in commercially processed foods because its high saturated fat content gives it a longer shelf life. BUT – and it’s a big but - most palm oil comes from Malaysia and Indonesia, where large-scale production is threatening the habitat of orangutans due to rainforests being destroyed to make way for palm plantations. If you must use this oil, look for sustainable palm oils from companies that have Roundtable on Sustainable Palm Oil (RSPO) certiication.
Vegetable oil Vegetable oil is made from one or more plant oils blended together, usually canola and soybean oils. Many of the oils used come from genetically modiied varieties so choose organic. It’s also comparatively high in saturated fat. Most types have a relatively high smoke point.
natureandhealth.com.au | 44 | June-July 2016
food + nutrition pantry insider
❃ Expert advice We asked Michelle Kirby, Energy Restoration Naturopath at Canberra Wellness Centre, for her top tips when choosing a cooking oil. She says: “Only buy organic oils to avoid any genetically modiied (GMO) ingredients. Buy in small, dark glass bottles from places where the turnover of their product is high. Avoid seed oils because they are usually made from industrial seeds, are very processed and reined, often have a high omega 6 ratio, and often contain trans fats. Omega 6 causes inlammation and pain, and trans fats are just bad for you. Don’t buy oils in plastic bottles. The bottles are usually not BPA-free and the fat absorbs chemicals from the plastic. Saturated fats cope better with heat because the chemical bonds are more stable. My picks are t cookk with ith coconutt oilil and db tt and d ghee h to butter, for those who have lactose issues. You don’t need a lot, just half a teaspoon will do. Then use lovely oils such as Australian extra virgin olive oil or avocado oil as a condiment to add lavour to the food afterwards.”
natureandhealth.com.au | 45 | June-July 2016
food + nutrition food as medicine
Crazy for keir!
his probiotic-rich drink is the darling of every food blogger and organic cafe. Why? Nutritionist Margaux J. Rathbun starts sipping.
❃ How do I make it? You can ind keir in the refrigerated section at most natural food stores, but it's also easy to make it yourself. If you choose to use milk (instead of a non-dairy option, like nut or coconut milk), follow this simple recipe: • 1 cup milk • 1 teaspoon keir grains
Add grains to milk. Loosely cover with cheesecloth and store in a warm place for 24 hours. This allows the bacteria and yeast from the grains to ferment the milk. The keir will be ready when it has a thick consistency and a tangy lavour. Strain the grains out with a sieve and spoon, and refrigerate them for future re-use.
O, what is keir and where did it come from? Simply put, keir is a probiotic drink that is quite similar to yoghurt. It is prepared by using a starter culture of keir grains, and the bacteria and yeast from these grains feeds on the lactose in the milk and ferments it in about 24 hours. It is creamy and tangy, and can be enjoyed plain or with added spices. Keir's history is as rich as its lavour. Legend has it that the prophet Mohammed gave keir grains to the Orthodox Christians and taught them how to make this drink. Called the “Grains of the Prophet”, they were heavily guarded by their owners as it was believed the grains would lose their potency if the secret of their use became common knowledge. Keir grains were therefore passed down through generations. Why should we drink keir? Aside from the fact that it has such a fun and unique lavour, it is packed with amazing healthy gut-friendly bacteria including Lactobacilli, Lactococci, and Acetobacter. These 'friendly bugs' help to keep your digestive system in working order, which in turn strengthens your immunity. Keir is also a wonderful source of protein, calcium, and vitamins B2 and B12. Then there are keir's excellent antibiotic properties. Confused? Certain probiotics found in keir will also protect the body from various infections. For example, studies show that the probiotic Lactobacillus keiri, which is exclusively found in keir, can inhibit the growth of harmful bacteria, including salmonella and E. coli. Keir also improves bone health and lowers the risk of osteoporosis. In animal studies, keir has been shown to actually increase calcium absorption by bone cells, resulting in improved bone density and a lowered risk of fractures. However, probably the most impressive reason to pour yourself a cup of keir would be for its anticancer beneits. The probiotics in fermented dairy products help to inhibit tumour growth by reducing the formation of carcinogenic compounds as well as stimulating immunity. One study found that keir extract reduced the number of breast cancer cells by a whopping 56 percent! But keep in mind that these were studies conducted in test tubes and with animals; the jury is still out to ind if these results will be similar in us humans.
natureandhealth.com.au | 46 | June-July 2016
NATURAL • CHEMICAL FREE • SUITABLE FOR VEGANS & VEGETARIANS • GLUTEN FREE • CERTIFIED ORGANIC followuson :
food + nutrition food Q&A
Food Q&A Expert answers to your questions about food, diet, and nutrition.
ATMS member Teresa MitchellPaterson BHSc (CompSci) MHSc (HumNut) AdvDipNat is a member of the Australian Traditional Medicine Society. www.atms.com.au
Food obsessives Q. Food rules me: if I’m not eating it, I’m thinking about it. Am I obsessive? A. Food obsession can take many forms, including what you describe. Some people fuss about whether food its into their pattern, e.g. if asked to lunch, they call the restaurant ahead to ind out what it serves. When they do eat, they practise portion control. They may even regard themselves as a paragon of healthy eating and wonder why other people can’t see that what they eat is harmful! Certain eating habits may help by providing key nutrients and regulating certain body chemicals, but this is highly individual. Wholemeal, high-ibre, low-GI foods, pulses and legumes and whole fruit all blunt insulin, regulate leptin and increase levels of the B-vitamin inositol. Eating between 50-100 grams of good fats daily regulates dopamine levels. Nutrientdense foods, perhaps boosted with organic green powders, send a chemical message to your brain
that your system has an abundance of nutrients. Eating small, regular meals helps avoid hunger and reduces bingeing. Avoid trigger foods: in clinical practice, I’ve found this means a bland diet: salad, protein, no high-fat or high-sugar foods. Tryptophan-containing foods are beneicial as they produce serotonin: oats, dates, milk, yoghurt, cheese, ish, poultry, eggs, red meat, sesame, pumpkin and sunlower seeds, almonds, chickpeas, peanuts, spirulina and bananas. The supplements GABA, inositol, vitamin B12, n-acetyl cysteine, glycine, l-theanine, St Mary’s thistle and St John’s wort may help, but there’s little research - they’re possibilities based purely on the fact that they help people with OCD and some eating disorders. Seek expert assistance from a qualiied natural therapist.
Meet your microbiome Q. What is the microbiome? A. It is the collection of up to one trillion microorganisms that populate the human gastrointestinal tract. Weighing in at around three kilos, it contains good and bad microbes, and we need both: it’s only when pathogenic types multiply that they become a problem. A healthy microbiome improves immunity and ofers protection against disease. Our microbiome
1800 456 855 | atms.com.au |
natureandhealth.com.au | 48 | June-July 2016
food + nutrition food Q&A
is damaged by high-fat diets, Gardening is good for your diets high in meat and processed meats, and hand sanitising. gut health, because the Determining the health of microbe exposure you get our microbiome is diicult, as currently only limited – and when working with soil is very expensive – testing is available. One indicator of an upset beneicial for our microbiome. microbiome is a tendency to crave carbohydrates, and possibly increased wind and gas, constipation or loose bowel motions. However, these symptoms also relate to other conditions, so seek advice. The best way to protect our microbiome is to eat well. Legumes, whole grains, and organic, fresh, whole fruit and veg (minimum two fruits and ive vegetables daily) boost ibre intake, which is vital for a healthy microbiome. Inulin-containing foods, such as onions, feed a special type of immune-promoting bacteria called actinobacteria. Probiotics may be beneicial, but seek professional advice as probiotic strains and genuses need to be rotated. Prebiotics also help, so eat fermented foods such as kombucha, sauerkraut, kimchi, along with ground seeds, asparagus and garlic, provided you can tolerate it. Garlic is both anti- and prebiotic, fostering the growth of healthy microbes and eliminating unhealthy ones.
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natureandhealth.com.au | 49 | June-July 2016
food + nutrition trendwatch
Super spoons For various reasons, many people ind it impossible to eat the target of ive veggies and two fruits daily, but high potency green powders can save the day.
Chlorella and spirulina are potent mineral chelators, making them beneicial for heavy metal detoxiication.
HE more fruit and vegetables we eat, the less likely we are to die at any age. This was the clear message from 2014 research from University College London. The irst study to link fruit and vegetable consumption with all-cause, cancer and heart disease deaths in a nationally representative population, this study found people who consume seven or more portions of fruit and vegetables daily were 42 percent less likely to sufer premature death than those who eat only one portion. Vegetables were more beneicial than fruit, lowering the risk of death by 16 percent, whereas fruit brought about a reduction of just four percent. Six months later, another study found a consistent association between fruit and vegetable consumption and mental wellbeing. One-third of participants with high mental wellbeing ate ive or more portions of fruit and vegetables a day, compared with only 6.8 percent who consumed less than one portion. So the evidence is unequivocal: vegetables and fruits are crucial for our physical and mental health. But what if you just can't reach the target of ive vegetable and two fruit servings a day? Adding a superfood powder can up the count – but it’s important to understand they won’t compensate for a junk-food diet. Most green drink powders conform to a similar pattern: they contain a base of green superfoods, usually with some enzymes and probiotics, and possibly additional antioxidants and herbs. High-end products may include protein, too.
What to look for They tend to fall into three broad categories: grasses (e.g. alfalfa, barley grass, wheat grass); sea vegetables and algae (e.g. chlorella, dulse, spirulina); and green vegetables (broccoli, kale, spinach). Quality varies, so here’s what to look for: • Colour. Ensure the powder is bright green. Many green powders have a dull look, which means they were heated during production. • Variety. Multiple superfood ingredients are preferable. • Potency. Lower-end products might have three to four grams of greens per serving, mid-range products ive to seven grams, and high-end 10 grams. • Source. Green powders come from either the whole vegetable, which is freeze-dried and ine milled; or juice extracts, where the vegetable is juiced, freeze-dried and powdered. The latter process is signiicantly more expensive. • Additional ingredients. Most quality green drink products include probiotics (ideally over four to ive billion) and enzymes. Extra antioxidants may be present, along with ibre and protein. • Avoid illers or sweeteners, whether natural or artiicial. Because lavour can be an issue, some powders may be sweetened. If you’ve never juiced and never used powdered drinks, start with just one-third of the recommended serving. As you become accustomed to the lavour, incrementally raise your intake to the recommended dose. Superfood powders are powerful, so consult a naturopath to ind a product that’s suitable for you, in the correct dose, for more is not necessarily better. Teresa Mitchell-Paterson (BHSc CompSci, MHSc HumNut, AdvDipNat) is a member of the Australian Traditional-Medicine Society. www.atms.com.au
natureandhealth.com.au | 50 | June-July 2016
food + nutrition nutrition notes
Nutrition notes Pamela Allardice inds three things you didn’t know about beetroot, and reveals the problem with pizza.
Expert Q+A: Super power snacks Unlike high-starch, empty-kilojoule snacks, these ones won’t leave you hungry. • Microgreens on wholegrain crackers - these tiny leaves contain ive times the nutrients of regular veg. • A smoothie of satiating pea protein, nut butter and coconut water, to provide omega 3, 6, and 9 EFAs and magnesium and calcium; it also balances electrolytes. • Nori rolls illed with carrot, white radish, coriander, and drizzled with sesame paste provide an iodine ix for the thyroid. • A handful of beetroot chips dipped in yoghurt mixed with a dash of curry powder delivers antioxidants and a fat-burning boost. • Slice a banana in half lengthwise, grill for 5 minutes until brown on top, and drizzle with tahini for omega 6, calcium and magnesium. Naturopath Teresa Mitchell-Paterson is a member of the Australian TraditionalMedicine Society. www.atms.com.au
3 things you didn’t know about beetroot • It lowers blood pressure. A Circulation study shows drinking beetroot juice decreases systolic blood pressure by up to ive points in two hours. • It reduces inlammation. Both the whole vegetable and its juice are a great
source of betaine, a nutrients which is responsible for reducing several inlammatory markers in the body. • It improves muscle strength. A study in Heart Failure showed that drinking beetroot juice boosted muscle power by up to 13 percent.
Pizza addict? According to a University of Michigan study , foods high in fat, sugar, and reined carbs are associated with addictive-like behaviour, including cravings, ‘overdosing’ on larger amounts than intended, and failing to quit eating those foods. Pizza was the most addictive food, followed by chocolate and crisps. natureandhealth.com.au | 52 | June-July 2016
Spotlight on … apricots Apricots contain beta-carotene which the body converts into vitamin A; this is essential for protecting against macular degeneration, and supporting immune function. Apricots are rich in vitamin C and lycopene, which prevent the buildup of fatty deposits on artery walls and are anti-carcinogenic. Apricots contain good amounts of catechins, potent phytonutrients that protect blood vessels from inlammation, plus potassium to stabilise blood pressure. Jennifer Mathieson is a naturopath. www.hopewoodlifestyle.com.au
food + nutrition nutrition notes
Must-try this month: Sweet potato stuffed with butter beans, greens and black olives
Coffee love Sacred Grounds Organic Coffee Beans are certiied Fairtrade 100% Arabica beans, free from any additives, preservatives, or lavourings. www. oxfamshop.org.au
• 4 large sweet potatoes, scrubbed clean • olive oil, for rubbing the potatoes • 40g butter • 2 large garlic cloves, crushed • pinch of dried chilli lakes • 75g black olives • 400g can butter beans, drained and rinsed • 150g spring greens, sliced into thin strips • juice and zest of 1 large unwaxed lemon • salt and freshly ground black pepper • crème fraîche, to serve Preheat oven to 180°C. Rub potatoes with a little oil, put on a tray and cook for 45-50 minutes until tender. Roughly 15 minutes before potatoes are ready, start on the illing. Melt butter in a high-sided frying pan, add garlic and chilli and fry over medium heat for1-2 minutes. Add olives and beans and stir. Finally, stir through the greens. Cover and cook, stirring occasionally, for 5-6 minutes. Remove lid, season, squeeze over the lemon juice and stir through the zest. Cut potatoes in half lengthways and pinch each end to create a boat. Stuff with greens and serve with a dollop of crème fraîche. Recipe from Take One Veg by Georgina Fuggle, published by Kyle Books; $39.99. Photography © 2015 Tori Hancock
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Whole Live Nutrients – a new range of powders made from superfoods, sea plants, herbs and grasses, that are perfect for adding nutritional insurance to your morning smoothie. www.wholelivenutrients.com
Bowl yourself over These ingenious cotton “Bowl Overs” (great name!) with elasticised edges can be washed and re-used over and over again. Love the messages encouraging you use up leftovers – there’s even one with a paw print for pet food. www.in-spaces.com
Want more food and nutrition news? Visit www.natureandhealth.com.au and sign up for our FREE weekly e-news and healthy recipes, or like and follow us on Facebook, Instagram, and Twitter! natureandhealth.com.au | 53 | June-July 2016
sponsored content babushka kefir
he Keir Revolution A Sydney company is leading the charge in educating Australians on the incredible beneits of probiotics in their most natural form, as Tracey McEldowney reports.
t took an eventually fatal diagnosis issued to a close family member to spur father and son team George and Alexi Milaras to adopt a more holistic approach to wellbeing. While George had been self-employed for most of his life, Alexi had only recently inished studying business and music when they ventured online to educate themselves about the disease. They weren’t to know then, but it would later prove a life-altering decision. “Eventually this research led us to inding holistic approaches to healing – not just the chemo or radiation options that are prescribed,” says Alexi. “This is where we irst came across keir.” Originating from the north Caucasus Mountains in Eastern Europe, keir is a cultured, fermented milk product prepared by inoculating cow, goat, or sheep
milk with keir “grains” that appear as caulilower-like cultures of yeast and lactic acid bacteria. Similar to a drinking-style yogurt, keir grains contain about 30 strains of bacteria and yeast with powerful probiotics assisting digestion, weight management and mental health as well as helping to protect against infection. Studies have also shown it can inhibit the growth of cancer cells by reducing the formation of carcinogenic compounds and stimulating the immune system. Cognisant of the fact the evidence relating to keir and cancer was largely anecdotal and yet to be tested in humans, Alexi says the amount of evidence about probiotics in general and its relation to overall wellbeing is something the pair felt they couldn’t ignore. They began producing keir at home – initially just for personal use – but in identifying the insatiable demand in Australia for produce of this type, they launched a commercial operation they dubbed Babushka Keir out of a warehouse in Sydney’s Chippendale in 2008. Like the business itself, its product range has expanded over the years with the company now making ive different keir lavours – organic natural, non-organic natural, honey and coconut and a strawberry-lavoured skim milk option. In addition, Babushka also offers an array of strained yoghurt products, smoothies, as well as a range of ice-creams that feature a Frozen keir – a vegan frozen dessert option – plus a new line of non-keir ice cream infused with Middle Eastern lavours. With the business now based in Botany, Alexi says Babushka Keir has a burgeoning national distribution base and is sold in upwards of 500 retailers. Prices vary from state to state but on average it retails for about $5.50 per 500gms. “Luckily for us every year so far has been busier than the previous year. We have had between 10% to 15% growth every year since we started. Last year we sold approximately 500,000 units and this year we are set to sell more.” Alexi says Babushka is proud to have been at the frontier of Australia’s keir revolution with consumers becoming more aware of the beneits of having probiotics in their everyday diets. With Babushka boasting expansion plans that include new product lines, a bigger social media presence, online sales as well as a potential export market, the pair doesn’t even mind the competition, he says. “The science too is building more and more evidence that shows how amazing probiotics are for people for so many different reasons. It’s our job to ensure that we maintain the high quality of our keir and to inform people that keir in its natural state is the best form of probiotics one can get.” For more information on Babushka Keir products: w: www.babushkaskeir.com.au f: https://www.facebook.com/babushkakeir/ i: https://www.instagram.com/babushkakeir/?hl=en p: 02 80607108
natureandhealth.com.au | 56 | June-July 2016
winter wellness special
Stay well all
Immune-boosting yoga, winter skin saviours, how to beat the winter blues and bounce back from lu,plus our favourite tried-and-tested natural home remedies that really work â€“ vinegar-soaked socks, anyone?
natureandhealth.com.au | 55 | June-July 2016
Winter wellness natural remedies
Discover the amazing healing properties of natureâ€™s abundance, and ind drug-free relief with these invaluable at-home solutions from Karin Berndl and Nici Hofer.
natureandhealth.com.au | 56 | June-July 2016
Winter wellness natural remedies
he botanical name for lavender, Lavandula, is derived from the Latin word lavare which means “to wash”.
E grew up in Austria where no herb or vegetable was too strange to be applied or consumed to help the body heal. As adults, we know how fortunate we were; and today, we have also come full circle and realised that the power of plants, herbs, seeds and vegetables can help us heal naturally. The world seems ready for what has survived for centuries in a little Alpine country: vinegar socks!
Vinegar socks Traditionally used in Austria to lower fever, this is the irst thing we would think of if someone was sweating and had a high temperature. Use unpasteurised, organic cider vinegar. Important: If the patient is shivering this recipe is not appropriate, and you should seek medical advice. • • • •
500ml cool water 1-2 tablespoons vinegar 1 pair of long, woolly socks 1 or 2 towels
The patient should be in bed, resting. Take a bowl, ill it with cool water and add the vinegar. Soak the socks in this solution, wring them out slightly, keeping them nice and wet, and slide them over the feet and calves. Put a dry towel around the socks to prevent the bed from getting wet. After 45 minutes, if the patient’s temperature hasn’t gone down, replace the socks with freshly soaked socks. Remove the socks if your patient’s feet or hands are cold or if the patient starts shivering. Why we believe it works: Vinegar stimulates blood low and has a fever-reducing efect. It also boosts the immune system and helps waste products to break down more quickly.
Prune infusion So – nothing’s happening for an unusually long period of time? Fear not – prunes are a natural way to get things moving again! • handful of prunes • 750 ml water
Soak the prunes in the water overnight. The next morning, or after around 12 hours, strain the juice into a cup and sip it slowly. The softened prunes can be chopped and added to the juice for dietary ibre, which helps with digestion. Why we believe it works: As well as being a natural laxative and full of vitamins, prunes are high in antioxidants and contain luoride, iron and potassium. Potassium regulates blood pressure and keeps blood sugar stable.
natureandhealth.com.au | 57 | June-July 2016
Winter wellness natural remedies
Honey contains hydrogen peroxide, which is antiseptic, and propolis, a compound in nectar that kills bacteria.
Lavender bath It is so simple to make this soothing bath essence. Measure the flowers using a large teacup, as they weigh practically nothing, and we don’t need to be really precise. It’s a 2:1 ratio, so for every one teacup of flowers, use two teacups of water. • 1 large teacup of dried or fresh lavender lowers • 2 large teacups water While your bath is filling up, place the flowers in a pot. Put on the kettle, then pour the boiling water over the flowers and leave to infuse for 10 minutes. Strain, then add the solution to the bath water. Stay in the bath no longer than 15 minutes, then go to bed immediately afterwards and rest.
Hot onion milk This is my mum’s answer to coughs. You will probably ind all the ingredients for this very simple recipe in your home without having to pop to the shops. How convenient! • 500 ml milk • 2 large onions, diced • 1-2 teaspoons honey per cup Heat milk in a saucepan to a gentle simmer then add onions. Remove from the heat immediately and leave to infuse for 20 minutes. Strain into a cup or mug. Add honey and drink the mixture. Only add the honey just before drinking the milk, as honey is sensitive to heat. Why we believe it works: Onions loosen phlegm and have antibacterial and anti-inlammatory properties. Honey has been prized for centuries for its healing properties. It strengthens your immune system, prevents bacterial growth and reduces fever.
Why we believe it works: Lavender contains many essential oils which are relaxing and soothing. Warm water helps your skin absorb these oils and they can be inhaled from steam, too. Lavender has anti-inlammatory and antiseptic properties which help to heal wounds.
Mustard seed compress Excellent for sinusitis, this remedy involves using a pestle and mortar, so you’re allowed to feel incredibly professional - crushing seeds and all like a proper pharmacist! • 2 tablespoons mustard seeds (brown and/or yellow) • pestle and mortar • 1 tablespoon warm water • small linen cloth • piece of string
natureandhealth.com.au | 58 | June-July 2016
Winter wellness natural remedies
Crush mustard seeds in the pestle and mortar. Mix with warm water to form a paste. Spread the paste over the centre of the cloth, fold the edges in to seal the paste inside, and secure with string. Press the little parcel against your cheeks and forehead, remove after 5-10 minutes. Itâ€™s a good idea to check in between, as the sensitive skin on your face can become irritated. Wash your face with warm water after treatment. Be careful: mustard seeds irritate mucous membranes, so take great care to ensure that the paste does not get into your eyes. Why we believe it works: Mustard seeds are disinfectant, anti-convulsive, and can be used to treat inlammation, rheumatism and headaches.
This is an edited extract from Vinegar Socks by Karin Berndl & Nici Hofer, published by Hardie Grant, RRP $34.95.
natureandhealth.com.au | 59 | June-July 2016
Winter wellness special energise with food
Flu ighters Load up on these foods before and during the snile season, and enjoy a lu- and cold-free winter, says naturopath Sandi Rogers.
A British Medical Journal study revealed a link between upper respiratory infections and deiciencies of vitamins C, D, B6, B12, folic acid, and zinc. Half the study participants ate a diet rich in golden kiwifruit, which is packed with infection-ighting micronutrients, while the control group ate bananas. During the 28-day study period, both groups experienced a marked decrease in severity of head congestion and sore throat. However, head congestion in the kiwi group was relieved four days sooner and their sore throats three days sooner.
Hot chillies are renowned for clearing the sinuses, and they’re also a great source of vitamin C, which reduces the incidence of pneumonia that comes with lu. Chilli-haters can pick red capsicum instead, which is also loaded with vitamin C, as are kiwifruit, oranges, green capsicums, strawberries, Brussels sprouts, rockmelon, and papaya.
The onion’s sulphuric compounds provide their potent properties, including preventing cancer and heart disease. Onions are also rich in the antioxidant quercetin, which boosts the immune response. A study in the British Journal of Nutrition showed that people who eat quercetinrich foods – such as the onion soup used in the study – had better immune responses. Also abundant in apples, broccoli, tomatoes, and zucchini, quercetin boasts antiinlammatory properties that play a role in disease prevention.
The leaves of this popular and rampant plant contain mustard oil glycosides that liquefy thickened mucus, thereby enabling it to clear more easily from the upper respiratory tract and relieving sneezing, nasal congestion, headache, and itchy, watering eyes. Nasturtium’s potent antimicrobial properties also help prevent colds, lu, throat infections, and bronchitis. Add leaves and lowers to salads or sandwiches, or brew tea by steeping several chopped leaves in a cup of boiling water for 10 minutes. Strain and drink three times a day.
Green tea has a strong antiviral activity against lu, according to studies from the Dr Rath Research Institute and South Korea’s Yonsei University. Green and white teas contain more catechins – the lavonoids thought to be behind the beverage’s antiviral properties – than black tea. However, black tea and oolong tea do both contain some catechins and also have a higher level of other polyphenols, which makes them another choice for lu.
natureandhealth.com.au | 60 | June-July 2016
Winter wellness special energise with food
❃ Sandi’s special remedies
Many OTC decongestants and cough remedies contain peppermint, and tea made from the leaves may help cold and lu symptoms. Peppermint contains menthol, which relieves congestion and encourages productive coughs. The oil present in peppermint leaves is thought to possess antiviral beneits. Drink no more than three cups of peppermint tea a day as high consumption of menthol – just one tablespoon – can be toxic.
This warming spice breaks down mucus and clears congestion. Its anti-inlammatory gingerols soothe sore joints and muscles, and ease headaches. Ayurvedic medicine prescribes ginger for coughs, bronchitis, and asthma. A ginger steam can clear nasal passages. Sip this tea in lu season to keep your immune system strong: Combine 250 grams peeled, sliced ginger root in a saucepan with one litre of iltered water. Bring to boil, lower heat and simmer for 30 minutes, or longer for a stronger brew.
The chemicals allicin and allion present in garlic contain natural antiviral and antioxidant properties, which help to ward off lu. Eating a clove of raw garlic may boost your immune system and possibly reduce the time you’re sick if you do succumb.
This is a wonderful herb to clear lu and colds in adults and children. A morning dose of ive to 25 drops of tincture in liquid reduces the likelihood of becoming sick by more than half.
natureandhealth.com.au | 61 | June-July 2016
Orange peel tea: Steep three black tea bags in 500ml of boiling water; allow brew to become quite strong. Remove tea bags and add half an unpeeled orange and half an unpeeled lemon, inely sliced; two tablespoons of grated ginger root; a small handful of peppermint leaves; and a little honey. Allow time for the lavours to infuse. Drink up to three cups a day of the unstrained tea, ensuring you chew some of the peel and fruit. Alternatively, peel the zest from an orange and dry in a low oven or food dehydrator. Steep in boiling water, add a little honey, and sip. Roasted lemons: Take a small slice off the top and bottom of two scrubbed, unpeeled lemons so they can stand upright. Place in a baking dish with enough water to cover about half the depth of the lemons. Bake at a low heat until soft. Remove from oven, and cool. Place lemons and any liquid in a blender and whiz until pureed. Stir in two tablespoons of medicinal-grade honey, such as Manuka. To take: combine one tablespoon of puree with 50ml of hot water, and sip. Recipes are from Sandi’s book, Household Remedies. Dr Sandi Rogers N.D. ED.D. is a life member of the Australian Traditional Medicine Society. www.atms.com.au
Winter wellness special skin sos
Cold, biting winds and dry, overheated interiors are a killer combination for skin – thankfully, Lisa Tristram has the scoop on the best natural skincare products.
Skin saviours Scaliness
Itchy skin It’s not uncommon for eczema and psoriasis to lare up or worsen in winter. Even if you don’t have these two skin problems, your skin will become dryer and less supple in winter, especially if you spend a lot of time in centrally heated rooms. The best time to add more moisture to your skincare routine is at night, when your skin is primed to heal and restore. I love chia seed oil, which features in the Goodness range, because its perfectly balanced ratio of omega 3 to omega 6 (3:1) means it provides maximum hydration. Try it: Goodness Every Evening Cream ($19.95, www. goodnessproducts.com)
Does winter turn you into a lizard? The combination of cold, dry winds, inadequate water intake and too much caffeine cause skin to become scaly and rough. This is worsened by our wearing more and heavier clothes, reducing our skin’s ability to slough off dead cells naturally, and overheated interior air, which means we lose more moisture from skin. Switch from a body lotion to a richer cream containing nutritive butters and oils, which last longer on the skin. Rosehip oil is rich in all the essential fatty acids that restore damaged skin, and shea butter calms angry, reddened skin – you’ll ind both in Kosmea’s Rescue Body Cream. Try it: Kosmea Rescue Body Cream ($29.95, www.kosmea.com)
Lisa Tristram is a natural skincare expert, aromatherapist, organic educator, and mind-body wellness teacher. www.lisatristram.com
natureandhealth.com.au | 62 | June-July 2016
winter wellness special skin sos
Flaky skin Have you noticed that when you take off your clothes, it looks as though there is white dust inside? This is because, when your skin gets drier, more of it lakes off. Also, whereas in summer we are more like to swim and be active, which assists the skin to slough off dead skin cells, in winter your skin needs a bit more help. Start by exfoliating regularly, using a scrub containing moisturising ingredients like sea buckthorn oil, which has been used since ancient times to soothe and smooth skin. You’ll ind generous helpings of it in Natura Siberica’s Obelpikha & Honey Body Scrub. Try it: Natura Siberica’s Obelpikha & Honey Body Scrub ($19.99, www. naturasiberica.net.au)
Dry skin Don’t be tempted to have hot showers and baths to warm up, as the hotter the water, the more potential for stripping your skin of much-needed oils. A better idea is to keep your showers short, and the bathroom warm. Rather than soap or a gel cleanser, swap over to a cream. Don’t worry, your skin will still be super-clean: in fact, the oils and fats used in cream formulas do an excellent job of cleansing the skin, because their molecules are charged to naturally attract dirt and grime. It you have blackheads or skin congestion, try a clay-based cream formula – I love the richness of the RosehipPLUS Organic Daily Cream Cleanser with white clay and jojoba and coconut oils, and it’s fantastic for removing makeup. Try it: Rosehip Plus Cream Cleanser ($16.95, www.rosehipplus.com.au)
Sensitivity Sensitive skin is likely to redden and go blotchy, especially in winter, when cold air and temperature changes cause skin to ‘burn’ and chafe. Frankincense oil is not only the go-to soothing oil for meditation, it is a peace-keeper for your skin too, being both antiinlammatory and also providing a unique astringent action to counter redness and broken capillaries. The UK organic brand Neal’s yard feature it right throughout their anti-ageing range, including their Frankincense Facial Oil which I use both as a moisturiser and lightly over the top of my make-up. Try it: Frankincense Facial Oil ($61.95, www.nealsyardremedies.com.au)
Eye lines The drop in temperature may cause the delicate skin around your eyes to become taut, dry, and laky – some people even notice that ine lines show up more in winter. Choose a richer eye cream product than you would in summer; rosehip and avocado oils are two ingredients that replenish and hydrate the skin and reduce the appearance of wrinkles. You’ll ind them in Bor Organics Eye Love Skin, which also contains white tea, a powerful yet gentle antioxidant that minimises eye pufiness. Try it: Bor Eye Love Skin ($34.95, www.bororganics.com.au)
natureandhealth.com.au | 63 | June-July 2016
Winter wellness special mind matters
Beat the winter blues!
on problems along with hormonal luctuations. Fortunately, there are many ways you can bring back that summer lovin’ feeling:
1. Let there be light The UK’s National Health recommends that people who sufer mood imbalances in winter ensure they are exposed to light every day – ideally early in the morning so the body registers the start of the day. If you are inside, sit as close to a window as possible.
2. Move it Ditch a dull mood with a new pair of runners and diarised reminders to get outside for a walk or jog. Researchers from Princeton University reported in the Journal of Neuroscience that exercise actually inhibits the body’s stress responses, creating a calmer mind and a more relaxed body.
3. Turn in Inadequate sleep can cause depression and fatigue, and depression is strongly linked to poor sleep and fatigue – a vicious cycle. Good sleep hygiene is about creating a irm routine around waking and sleeping. Keep to the same time for turning in and getting up every day, whether it’s a work day or not, and establish a calming ritual around bedtime, such as taking a warm bath, having a hot, non-cafeinated drink, and spending time reading relaxing material.
4. Mix it up
We’re a country that is synonymous with sunshine, so it’s no wonder grey skies and short days make us cranky.
OR some, the winter blues can escalate to a debilitating form of depression known as Seasonal Afective Disorder (SAD). Could you have it? The Mayo Clinic lists symptoms as: feeling tired, craving carbs, irritability, and taking comments too personally. According to the American Psychological Association (www.apa.org), SAD has both biological and psychological origins. Light plays a role, since the closer people live to the North or South Pole, the more likely they are to get SAD; plus, research shows that without suicient light our sleep/wake rhythms are disrupted, which triggers SAD symptoms. Women are more likely to sufer from depression than men, too, possibly due to a greater tendency to ruminate
It’s important to challenge yourself, but self-care is equally important. For example, when the sun is shining and the weather is warm, it’s easy to ind fun outdoor activities that boost mood – a game of beach cricket, a picnic, a walk with the dog, a barbeque with friends. In winter, inding those opportunities can be a bit harder. One way to consciously practise self-compassion is to reduce the number of demands you place on yourself in winter: postpone known stressors like renovating or moving house, be deliberate about taking leave from work and ideally going somewhere warm and sunny, and curb the expectations you have of yourself.
5. Think carefully Brooding over a colleague’s snippy criticism or a bad decision you’ve made is a fast-track to the winter blues. Dark thoughts seem to be worse on dark days. Write down negative feelings and worries and leave them overnight – they rarely have the same power to wound the next day. Counsellor Nichola Marsonet is the author of IVF and Ever After: The emotional needs of families (Rockpool Publishing).
natureandhealth.com.au | 64 | June-July 2016
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Winter wellness special move your body
Immune-boosting yoga Support and improve your body's ability to stay strong and ward of winter colds and lu with this routine from yoga teacher Amy Landry.
OGA'S sister science, Ayurveda, teaches the importance of aligning all aspects of our lives â€“ food, drink, exercise, and routines â€“ with the natural world around us. These poses support the respiratory, lymphatic, and immune systems, in preparation for the cooler months. Inverted poses, where the head is lower than the heart, support the low of lymphatic luid, containing infection-ighting white blood cells, throughout the body.
1. Ustrasana (Camel Pose) This opens the chest and thoracic cavity, creating energy and reducing depression - a gem for those cold, dark winter mornings. Kneel, placing hands behind the pelvis. Gaze forward, draw elbows back, and lift sides of the chest. Anchor your tailbone downward, lengthening the lower spine. Gently press hips forward as you move your upper spine back, keeping the lift in the chest and elbows in. Maintain for 3-5 smooth cycles of breath. To release, engage your deep abdominal muscles, and bring chin to the chest.
2. Prasarita Padottanasana When the head is lower than the heart, lymph is directed to the respiratory organs, which are very vulnerable during seasonal changes. As the body returns upright after the pose, the lymph drains, cleansing the body. Stand with feet wide and parallel, hands on hips. Inhale, and gently lift sides of the chest. Exhale, folding torso forward, and releasing hands to the loor (or to a chair or blocks, if required). Let torso and head release downward (touching the head to the loor is not the goal - donâ€™t strain!). Maintain pose for 5-10 breaths. To inish, put hands on hips, and strongly engage legs as you lengthen and lift the torso back up to standing. Step feet together. natureandhealth.com.au | 66 | June-July 2016
Winter wellness special move your body
3. Dwi Pada Pavanamuktasana (Two Legged Wind Relieving Pose) In winter, the digestive system can become noticeably irregular. This pose relieves gas, bloating, and constipation. Lie on your back, legs straight. Bend knees, keeping feet lat on loor. Inhale. Exhale, drawing knees to chest using the hands, placing gentle pressure on the abdomen. Keeping hold of the knees, gently release them slightly away from the abdomen as you inhale. Repeat 3-10 times. To complete, lower feet lat to the loor and rest.
5. Chatush Padasana
4. Halasana (Plow Pose) This is deeply rejuvenating, helping to calm the nervous system, stimulate the thyroid, and open the back body. Lie on your back, arms by your sides, palms down. Using your abdominal muscles, lift legs to a vertical position. Again using your abdominal muscles, lift pelvis and spine off loor, supporting your back with your hands. Keep head centred and legs straight and together â€“ if hamstrings are open, toes will ideally touch the loor. Allow chest to rise towards chin, focus on your breath, and hold pose for 2-5 minutes. To complete, support back with your hands and very slowly roll down through the spine, using abdominal muscles. Rest for several breaths before lifting up to seated. Note: Avoid this pose if you are pregnant, have high blood pressure or a neck injury, or are menstruating. Visit Amy at www.amyelandry.com natureandhealth.com.au | 67 | June-July 2016
A variation of Bridge Pose, this stimulates the thymus gland and respiratory system, while improving circulation and calming the mind. Lie on your back, knees bent, feet lat on the loor, and arms by your sides. Keep head centred to protect your neck. Slowly press down into feet and shoulders, and lift the pelvis and spine on an inhale. Tuck shoulders underneath back and reach towards ankles (if this is dificult, clasp hands). Keeping knees aligned with hips, lengthen tailbone and continue to lift pelvis and chest, experiencing the opening of the sternum and collarbones as the shoulder blades move in to one another. Maintain pose for 3-5 slow breaths. To complete, release hands on an exhale and roll slowly down through the spine.
Winter wellness special recover faster
Get well soon! If you have succumbed to the dreaded lurgy, at least these natural remedies from Toni Green will have feeling human again sooner.
Boneset (Eupatorium perfoliatum) This immune-stimulating herb got its name as a remedy for ‘bonebreak fever’ – which is the old name for inluenza, symptoms of which, of course, include aches, pains, and fever. Boneset is antiviral, helping to dry up mucus and speed detoxiication. Herbalist Simon Mills says, “Boneset provides an excellent difusion of heat out of the body, so is particularly useful for respiratory sources of fever, such as inluenza and catarrhal conditions generally. A Phytotherapy Research study shows that boneset stimulates white blood cells to destroy disease-causing microorganisms better. It combines well with elderberry and echinacea. Dosage: Drink 2-3 cups of boneset tea while in bed, to induce sweating.
Elderberry (Sambucus nigra) A time-honoured remedy in Europe, this supports tissue detoxiication, reduces fever, and rids the body of pathogenic viruses and bacteria. It contains compounds that inhibit type A and type B lu viruses from invading respiratory tract cells, efectively stopping them from getting a hold in the body in the irst place. Dosage: At the irst sign of symptoms, take the tincture in hot water before bed.
Echinacea (Echinacea angustifolia) Certainly one of the best-researched herbs for colds and lu, echinacea is an excellent blood cleanser and stimulates the activity of white blood cells, which are your body’s irst line of defence, and increases their ability to engulf and therefore destroy invading pathogens by boosting production of interferon and other infection-ighting substances. Research in Phytotherapie conirms that echinacea signiicantly increases resistance to lu, and also reduces lymphatic swelling, nasal inlammation, and headache. Dosage: Take according to label instructions.
with Toni: Best-ever cold and lu tea Simmer 2 cinnamon sticks with a knob of sliced fresh ginger and a pinch of cayenne pepper in 1 cup of water for 20 minutes. Strain, add honey to taste, and drink hot.
(Allium sativum) Long used to improve health and ight disease, garlic exhibits a broad natural antibacterial and antiviral action against both gram-negative and gram-positive bacteria, as well as the human inluenza virus. Its infection-ighting prowess is due to allicin, which is one of the plant kingdom’s most powerful antibiotics. Garlic’s active ingredients are eliminated via the lungs, which is the exact place we need them to be to target colds and lu. Garlic also boosts mucus production and thins it, for easier removal. Dosage: Add regularly to food and take supplements as prescribed.
Ginger (Zingiber oicinale) Warming, anti-inlammatory ginger is a boon in winter, helping to boost immunity and promote sweating, which speeds toxin removal. It also contains antiviral, antioxidant and antiseptic compounds and acts as a mild sedative, making it an all-round useful preventive as well as remedy for colds, lu and sore throats. Dosage: Drink 2-3 cups of tea, or take supplements as prescribed. natureandhealth.com.au | 68 | June-July 2016
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mind + spirit interview
Meet the lightworker You know that whispering that you are here for a reason - you just don’t know what it is? hat’s what author Rebecca Campbell heard for years, and now believes is the calling of the lightworker.
MY Taylor-Kabbaz caught up with Campbell to chat about her irst book, ‘Light is the New Black’ (Hay House), in which she describes her own journey from closet lightworker in the cut-throat world of advertising, and how everyone can start to embrace their inner light. How do you see your role in the world? I see my role as someone who is here to encourage everyone to tap into and trust their inner wisdom - that wisdom that’s inside all of us - and to really pay attention to what is beckoning to rise in each of us. We all have a purpose and a light that we are here to shine, and I think my role is to inspire and support people to connect with that. How did you start on this journey? I’d always known that this was the kind of work that I wanted to do. I’d always had this urge that I wanted to be of service and help create a shift in consciousness - even before I knew what that really meant! I knew I had a purpose, a calling, but the whole thing stressed me out. It was
like walking around with this huge weight of responsibility on my shoulders. It felt like I had this urgent thing to do and time was running out. I spent the majority of my life looking outside of myself for answers. Reaching for anything I could get my hands on, in order to soothe the subtle aching, longing, yearning, and calling deep within my soul. I remember picking up my irst book and it was ‘You Can Heal Your Life’ by Louise Hay from a a little book shop in Manly on the northern beaches of Sydney. In that moment, I remember just knowing that this was my journey, although to be honest, it really scared me and freaked me out at the time because no one in my life was really spiritual. But something inside me told me that this was my path. However, when I looked around at the teachers that I was learning from and all the authors in
natureandhealth.com.au | 71 | June-July 2016
As so often happens when we don’t listen to that niggling voice inside of us, the Universe ended up doing it for me.
mind + spirit interview
self and had really shown myself to, so the loss was enormous. Not long after that, my 11-year relationship ended. It was just one thing after the other - almost as if the universe just turned of all the lights and I had no choice but to ind and tend to my own light.
this area, it seemed that there was a prerequisite that you had to have experienced complete tragedy before you could do this work. It was like you had to hit rock-bottom to be able to show up and share this message - well, at least that’s what I felt at the time. So I actually started praying to God that my life dramas would happen so I could do the work which seems crazy now that I look back at it! - but that’s how passionate I was to do the work. Anyway, when that didn’t happen, I decided that I would step into my spiritual closet, hide that part of me, and go undercover as a lightworker. I went into advertising and I saw how many messages we are bombarded with every day, which in hindsight was my training in how to spread the message to the masses. But over the years, that little voice, that niggle, just got louder and louder and said it was time to start writing and teaching - but to be honest I was really afraid to let go of the life that I had consciously created. I was training with the most amazing teachers and really starting to embrace this part of my life, but I was afraid to step into it fully. Then, as so often happens when we don’t listen to that niggle inside of us, the universe ended up doing it for me. Within a period of about three to six months I experienced the loss of several really close friends, one after the other. These were people who I had completely trusted with my true
What was the turning point, when you decided to step out of your ‘spiritual closet’ and own this journey? It was after all the loss I had experienced, and I’d just moved to Nottinghill in London literally just down the road from the blue door in the movie! - and I was trying to restart my life again. But within 24 hours in that studio apartment, I discovered that it was falling apart, too. Everything needed replacing. It was like the apartment was a mirror of my life. I remember I burst into tears on the irst day there and at the same time the water pipes burst, almost in unison! The lat illed with water, and I just fell to my knees on the soggy carpet and really swore at God, and demanded an answer. I said “Okay: What am I meant to do??” What I heard loud and clear was that it was time for my ego and mind to surrender and start to do the lightwork. In that moment it was like my mind surrendered and allowed my soul to step forward and lead me. All of a sudden, I clearly heard the words, “Go to Chicago”, followed by a feeling of ultimate calm and relief. I racked my brains and the only person I knew in Chicago was my teacher Sonia Choquette, who I’d been training with in London for the past four years. Without giving my head a moment to butt in, I immediately looked up her website and emailed her assistant. He replied instantly, saying there was a private teacher training in Chicago in a week’s time. It was not available to the public, but there was one spot left and Sonia was happy for me to take it. It didn’t make sense: I had a huge campaign launching in 14 days at my work, I had no holiday leave left, and a house that was falling apart. But my soul kept whispering, “Go to Chicago”. The next morning, I woke up to a message from my landlord telling me that he’d found someone to ix the apartment, but I would have to move out for a week - starting the date of the training in Chicago. At the same time, the big campaign I had been working on was put on hold, and my boss actually suggested I take some time of in preparation for when it was all systems go again. So, I booked my light and, for the irst time in a long time, stepped onto the magic carpet and trusted the ride. It was in Chicago, at that training, that I irst experienced a coming home to my authentic self, diferent from ever before, and felt my soul cheer. The lightworker was starting to emerge.
natureandhealth.com.au | 72 | June-July 2016
mind + spirit interview
We are all being called to answer the deep stirrings of our souls, so we can move into a new stage of Earthâ€™s history.
natureandhealth.com.au | 73 | June-July 2016
mind + spirit interview
Making a diference in just one person’s life can have immeasurable ripples. And as each one of us lights up, we will efortlessly spark something in another, and rise up together. I believe that we can change the world, one conscious, authentic person at a time.
I was pushing, striving, and controlling, instead of listening, trusting, and allowing. My soul was always calling I was just facing the wrong way. So, what is a light worker? A lightworker is anyone who is committed to answering that call of the spirit - their spirit, the larger spirit, whatever you want to call it. You don’t need to be initiated or anything like that, it’s literally someone who wants to devote their lives to raising the consciousness of the planet and genuinely be the light for both yourself and others. We are all being called to align our lives and answer the deep stirrings of our souls. I believe that through doing so, we can move into a new stage of Earth’s history. This is a time when masculine and feminine energies can swing back into balance, and when we acknowledge that interconnectedness of all living beings. Does everyone has the potential to be a lightworker? Absolutely! I think that there are some souls who have come in to life already knowing; it’s almost like they’ve made this commitment and there is a contract or life purpose in place. I think many people have that. But it doesn’t mean that if you don’t have that, you can’t be a lightworker - everyone can be a lightworker. You don’t have to be a spiritual teacher or a coach or writer or a singer to be a lightworker; you can be a lightworker without even having a job. Being a lightworker is also about being of service, which means devoting your life to something greater than yourself so that your presence can make a diference in the world. Being of service doesn’t have to be a huge mission where you need to singlehandedly save the world, cure cancer, or run of to a Buddhist monastery.
What if someone feels that, ‘Yes, I am a lightworker’, but they are disconnected from it – where do they start? Meditation. Developing a strong relationship with your soul or your spirit or your heart – they are all the same thing to me. It’s like any relationship that you want to invest in and grow: you have to nurture it and invest in it. It’s like a seed you have to water. I call it non-negotiable spiritual practice, where no matter what, you show up to it. I used to be a massive dabbler when it came to my spiritual practice - I might go on a workshop on the weekend, I might do gratitude journalling, I might do a bit of meditating. But the moment I had a crap day my spiritual practice was the irst thing to slide, and it was on those days that I needed it the most! I cannot encourage people enough to develop a non-negotiable spiritual practice. My form of spiritual practice now is “light sourcing”. This is great for anyone who feels a little bit out of low with their intuition or a bit stuck, because it helps you connect with that universal light energy, the same energy which is spinning the planet and controlling the tides, the moon, all of us. And when we are aligned with that, we are aligned with our spirit. Nor does it have to be practised for hours a day - you can start with just 10 minutes. Do 10 minutes a day for 40 days and I guarantee you will notice a shift. What happens when we ignore our soul’s calling? Life is more of a struggle. We feel stuck; we feel like we need to make things happen rather than to be able to procreate with the universe and feel supported. When we are not listening or acting on that higher calling or the daily little baby calls, life just doesn’t feel like it’s in alignment with who we truly are. We might be surrounded by lots of friends and family - but it’s just not feeling right.
I turned to relationships, career, travel, food, alcohol, and partying, but none of them quite hit the spot. I tried travelling to the ends of the planet, in search of something that I couldn’t quite put my inger on. I was pushing, striving, and controlling, instead of listening, trusting, and allowing. It took my whole life to come tumbling down for me to realise that everything I was searching for was inside me all along. My soul was always calling. I was just facing the wrong way. Once the voice of the soul has been heard, it cannot be unheard. Try as you might, if you ignore the calling of your soul, life becomes uncomfortable. You may ind you that you try and soothe that aching feeling by things in the external world. This may work for a little while, but eventually that niggling feeling comes back, and each time it does, it needs more efort to turn it down. When we answer that daily call and are aligned with that purpose, little by little, life comes back into alignment. Are you excited by how many people are starting to realise that they are a light worker? Yes, I am just in awe of it! I am just amazed that since having written ‘Light is the New Black’ how many women in particular have come up to me and said, “Oh my gosh, it feels like you are writing to me and it’s exactly what I needed to hear!” It brings me to tears because, to be honest, I have spent my whole life feeling really alone in this truth that’s within me - that this was my path. And for so long, I didn’t follow this path because I always felt like I was diferent. In fact, during the process of writing ‘Light is the New Black’, I was writing it to myself, too. They were letters of encouragement to myself to keep showing up and spreading this work, and it’s so beautiful that now those letters can go on to other people. The world needs more leaders. More people who can courageously step out, speak up, and guide the way. You don’t need to have it all together to lead. In fact, it helps if you don’t - no one wants a perfect angel who hasn’t made any mistakes. Let your life be your message. Don’t underestimate the power of sharing your story. It’s through hearing someone else’s journey that we feel less alone. We can see that if there was a way out for them, then there may be a way out for us, too. We realise that we are actually all in this thing called life together. We are not as alone as we feel. The diference between a follower and a leader is that the leader has the courage to go irst. By bravely stepping out, they shine a light on the path for others to venture forward.
❃ Letter to a lightworker I believe that you came into this life with a deep inner knowing of what you were here to do, and an inner guidance system to make it happen. I’m not talking about a carefully laid-out path, which comes with an instruction manual, but rather an unshakable, deepseated knowing that you’re here for a reason. That there is serious work to do and the Universe will support you in doing it. I believe that until you answer this calling, you will always feel as though there is something missing and something you have forgotten. No matter what you use to numb it out, it will be there. The only way to stop the calling is to answer it. I believe that your message is so deeply ingrained that sometimes it’s hard to realise that everyone else doesn’t think like you. They don’t. I believe you chose your parents. No matter how hard or soft, rich or poor, light or dark, old or young, present or not, kind or troubled - you chose them. And with this simple selection you were put in exactly the right place and given exactly what you needed to inspire you to rise up, to rise up into yourself, to rise up into your highest, most authentic self. To take your position. I believe that your tragedies, your losses, your sorrows, your hurts happened for you, not to you. And I bless the thing that broke you down and cracked you open, because the world needs you open.
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I believe that life lessons are less about getting it right and more about getting it wrong. I believe that you are more on track than you feel, even if you don’t feel it - in fact, especially if you don’t feel it. For the further you get off track, the closer you actually are to abandoning the wrong path and leaping onto the right one. I believe that you are closer than you think and more qualiied in your message than you could ever fathom. I believe that the things that you are here to teach are the very things that you most need to learn, and that the best teachers are the ones that struggle the most - because when they get it, they get it with a triple smackdown. I believe that the darkness is a birthing process and that, in order to ind your light, irst you need to venture through the shadows of your ego. I believe that, in order to be a light in the world, you irst need to come home to who you truly are and then bravely show it to all those around you. I believe that you are surrounded by a personal team of angels, guides, and teachers, both in this world and beyond, who are so completely devoted to your growth that if you knew, you would not spend one more day worrying about things working out. And if you could see things from their viewpoint … well, each time you’d see a challenge, you would meet it with a cheer. I believe in you. And us. And all of this. And so it is.
mind + spirit inner self
Quiet your inner critic Naturopath Linda Moon shows you how to give fear the inger, and turn self-criticism into a creative asset.
PIVOTAL moment in my life was the realisation I could choose to banish my inner critic, the malignant adversary that had held me back from the life I desired. We parted ways with a ritual “goodbye,” and immediately I felt awake, vibrant and excited, as if released from a spell. Call it the enemy within, the sub-personality, or the ‘judge’; we all have an inner critic, to some degree. This is the admonishing, berating, demeaning voice which tells us we’ll make a fool of ourselves, or prove to be inadequate, unworthy, or unlovable. It creates guilt, worry, shame, and self-doubt, diminishing us and sabotaging our dreams.
“Our real self is our original essence - a trapped precious gem we must search for and reclaim.” - A. H. Almaas, spiritual writer The power of words “Most people aren’t even aware of their inner critic, because its commentary has been with them constantly since early childhood,” say Hal and Sidra Stone in the journal Psychotherapy. “The litany of ‘You’re ugly’, ‘You’ll never amount to anything’, ‘Don’t trust anyone, you’ll only get hurt’ actually feels quite normal and natural.” Words and thoughts have huge power. The inner critic can be extremely destructive, playing a direct role in anxiety, depression, low self-esteem, sleep disorders, addictions, and relationship issues; it also signiicantly impedes our personal and career goals. Nor do these negative efects end with us: they extend to those around us, feeding hurtful attitudes and behaviours. “We underestimate the extent to which these hostile thoughts are directing our lives, and the lives of others,”
warns Robert Firestone, co-author of Conquer Your Critical Voice. “The inner critic has evolved from the attitudes, beliefs and experiences we’ve absorbed and internalised since childhood. As our parents attempted to raise us to be safe, successful and acceptable to society, inevitably they tried to ‘ix’ anything they saw as an obstacle. But parents are not the only ones to blame - the media, peers and teachers all contribute to toxic social programming.” Continuing the work of society and parents, the inner critic’s over-riding concern is therefore for us to succeed in the world and to be accepted and liked by others. However, by undermining our real self, it actually creates unhappiness and holds us back from our true potential. That real self is defined by Firestone as “having good self-regard and a natural inclination to develop and grow, seek positive relationships with others and meaning in life.” This concept of a life free from the oppression of the inner critic is central to Eckhart Tolle’s message in The Power of Now – that we are all part of the Divine and connecting to our true self (the state of “being”) can transform us, bringing inner happiness and peace. “Separating awareness from thinking is the means to uncovering our true self,” says Tolle. “This means being vigilant of our thoughts and feelings and not feeding them with attachment or energy. When we are aligned with a negative thought or emotion, we become unconscious: this implies a complete absence of the watcher. The mind is essentially a survival machine, and while it’s a powerful and important tool, good for gathering, storing and analysing information, the problem is we’ve come to believe we ARE the tool, and we let the tool take us over. So, awareness of the mind – which is the opposite of mindlessness - forms the first and most important step in disarming the inner critic.”
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mind + spirit inner self
❃ Still your mind
Approaches to dealing with the inner critic include afirmations, mindfulness, and the Diamond Approach, which is a spiritual teaching aimed at rediscovery of our true self. They all emphasise stilling the mind through focused meditation and objective observation of thoughts. Mindfulness focuses our attention on the present. Be aware of and observe thoughts, and allow them to pass without judgement: they do not deine you, nor do you have to act on them. “Every time you create a gap in the stream of mind, your consciousness grows stronger,” Tolle explains. “Focusing on the present moment is central to ridding yourself of the mind’s chatter. Time and mind are inseparable, with the mind tied to reviewing the past and anticipating the future. Remove time from the mind and it stops.” Positive afirmations can reprogram the mind in a way that empowers and encourages. They are most effective when they challenge a negative belief or thought, are spoken in the present tense, and start with the word ‘I’. For example, the thought, “People won’t like me” can become, “I am lovable and worthwhile.” With continued and disciplined practice, it’s possible to banish the inner critic and reunite with the precious pearl of our true self. As Almaas writes in The Diamond Heart, “The more we are in touch with ourselves, the more we feel this innate drive to know and be who we really are. We want the freedom to live as we’re supposed to live, to fulil our potential. When we don’t live that way, we suffer.” natureandhealth.com.au | 77 | June-July 2016
mind + spirit healing the mind
You can do magic! Magic has been entertaining people for centuries. Now Dr Nicola Davies discovers that it can even have health beneits.
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mind + spirit healing the mind
S well as appealing to our inner child and sense of wonder, magic has been found to provide psychological beneits for the performer. Tim Stracey, for instance, had experienced depression for years. He lost his marriage and his job, and found himself in a men’s crisis home two years ago, on the brink of suicide. Practising magic and performing shows became therapeutic for him. Today, he is a full-time mentalist magician; he entertains people at private and corporate events, and also tries to break the stigma around negative mental health. Stracey isn’t the only one experiencing health beneits associated with magic therapy. In the United States, illusionist Kevin Spencer was in a near-fatal accident in 1988, which resulted in serious head and lower spinal cord injuries. While recuperating, he developed what is now called the ‘Healing of Magic’ approach, a therapeutic program using simple magic tricks to encourage the physical and psychosocial rehabilitation of patients with mental health and behavioural problems. And just as Stracey weaves positive messages about mental health into his performances, another magician and mentalist from India, Nakul Shenoy, also uses magic to communicate socially relevant messages. Shenoy has written and spoken extensively about how knowledge and training can beneit a magician-in-the-making. The therapeutic and rehabilitation purposes of magic can be classiied as follows:
Magic can cut across barriers of language, education, gender and age, to create social awareness and public engagement. 1. Mental development Performing and mastering magic takes time and patience. It requires a high degree of mental stimulation and concentration for a magician to be able to follow through on complex instructions and tasks. Constant practice helps increase a person’s tolerance for frustration and stress. It is also mentally therapeutic because it keeps the mind and body active, and it is entertaining and emotionally uplifting for the learner.
2. Personal growth Magic can be a terriic tool to boost self-conidence, self-esteem, motor dexterity, and public speaking skills of someone going through depression. It can encourage self-expression and independence, as well as strengthen your sense of identity.
3. Social development A magician needs an audience. Performing tricks can be an ice-breaker to connect with people. It requires a person to engage with their audience, persuade them, and understand what’s going on in their minds. By capturing an audience’s attention, magic can also be a way for a person to achieve a sense of control over an otherwise chaotic environment. Magic, like any other unique hobby, can bring a sense of accomplishment during diicult times. It can shift your focus and energy onto a wonderful, emotionally appealing activity that harnesses your skills. An engaging hobby like magic can enhance your mental development, motor dexterity and ability to connect with other people, which are all essential to healing from depression or, indeed, any ill health.
❃ Find out more The Australian Magic Institute An organisation dedicated to furthering the standard and reputation of Australian magicians. www. australianinstituteofmagic.org
The Magic Academy Magic lessons and courses. www.themagicacademy.com.au Hey Presto Magic Study The largest magic shop in the Southern hemisphere, Sydneybased. www.heyprestomagic.com
You can do magic ... Anybody can learn magic and harness the health beneits that it offers. Here’s how: 1. Read books Many magicians say that magic books are the best tools to learn technique. Books provide detailed demonstrations and logical explanations of basic tricks and show how you to progress to more complicated ones. However, reading alone isn’t enough. Practising the tricks is key. Ideally, beginners should initially perform for small groups of people who can provide constructive feedback. 2. Visit magic shops There are plenty that sell books, DVDs, specialty cards and packaged tricks. Visiting one can help a beginner to assess their current skill level. Initially, restrict yourself to simply observing what the shop has to offer. Many beginners admit to buying a host of expensive packaged tricks, thinking that they will expedite the complexity of their performance. However, starting with the basic classic tricks is best and creates a irm foundation from which to progress. 3. Take classes Although membership of the Australian Institute of Magic (AIM) is by invitation only, AIM nonetheless provides
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workshops and classes for anyone interested in learning magic. They have a roster of experienced magicians who offer private sessions or group classes to suit the learner’s age and level of experience. Another institution that offers magic classes in Australia is the Magic Academy. They have seven levels of courses, which are intended for professional development and personal growth. Some of the types of magic they teach include card tricks, card manipulation, platform magic, and mentalism. 4. Get in touch with other magicians AIM organises events where magicians-inthe-making can meet with professionals, such as the Melbourne Magic Festival and Melbourne’s Magic Nights. AIM’s website also outlines other Australian clubs that hold regular meetings for magic enthusiasts. Many magicians also provide tutorials on the internet for free. AIM’s website provides video links to tutorials for basic tricks, such as the “Triple Outcome Prediction,” “Sensitive Fingers,” and some tricks relating to Question Cards. Beginners can study available online resources, as well as discover and participate in online forums for magicians from all over the world.
mind + spirit connections
Connections Pamela Allardice discovers that ish oil foils schizophrenia, three easy mental health boosters, and the Zen of knitting. Zen knitting Looking for a hobby that will unleash your creativity, reduce stress and put you in touch with your inner self all at once? Pick up a pair of knitting needles and some wool. Knitting is like meditation: it’s repetitive and focused, like breathing, or counting. Plus you’re working with your hands, with colour and texture, and you see results immediately.
Words of wisdom: Louise L. Hay What are your beliefs about money? Do you believe that there is enough? Are you friends with money, or is it an enemy? Having more money is not enough. We need to learn how to deserve and enjoy the money we have. Large amounts of money are not a guarantee of prosperity. Our pursuit of money must contribute to the quality of our lives. If it doesn’t – that is, if we hate what we do in order to make money, then money will be useless. Prosperity involves the quality of our lives, as well as the quantity of any money we possess. Let’s examine your feelings of self-worth about money. Answer the following questions as best you can. • Stand in front of the mirror. Look into your eyes and say, “My biggest fear about money is _______” • What did you learn about money as a child? • Did your parents grow up during the Depression? What were their thoughts about money? • How were inances handled in your family? • How do you handle money now? • What would you like to change about your money consciousness? Louise L. Hay, author of Experience Your Good Now! (www.hayhouse.com.au), from which this extract is used with permission.
Tea-leaf reading Tasseography, or tea-leaf reading, is a divination technique which you may want to try. 1. Make a cup of tea from loose tea leaves. Don't strain the tea, and then drink almost all of it, leaving only the dregs. 2. Swirl these around in the bottom of the cup, turn the cup over in the saucer, and let the dregs drain out. 3. Pick up the cup and look at the shapes the leaves make as they stick on the inside. Does an object or picture come to mind in the patterns of the leaves? natureandhealth.com.au | 80 | June-July 2016
mind + spirit connections
ways to keep your mind sharp
We love … Escentsia wild-crafted and handmade essential oil blends, infused with reiki energy and crystals – just perfect for focusing the mind during meditation. www.escentsia.com
• Eat the Mediterranean diet, emphasising ish, plant-based foods, legumes and olive oil. A Columbia University study found that people who did so had larger brain sizes and less brain atrophy – the equivalent to ive fewer years of ageing. • Take resveratrol. Research published in Neurology showed that patients with mild Alzheimer’s who were given up to one gram twice daily had a decrease in their levels of amyloidbeta-40, which typically signals worsening of the disease. • Add some D. In a study from Rutgers University, low vitamin D levels were associated with a faster decline in memory and ‘executive function’, which is the ability to plan, organise, and prioritise tasks.
Skip schizophrenia In a study at the University of Melbourne, researchers tested men and women aged 13 to 25 years with symptoms - depression, anxiety and social isolation - that increased their risk of schizophrenia. Those given 700mg of EPA and 480mg of DHA daily were 30 percent less likely to develop schizophrenia.
Ask the Dreamweaver
Probiotics for mood A research team from Leiden University in the Netherlands gave people with no existing mood disorders either a probiotic supplement or a placebo for four weeks. Then they measured the subjects’ “cognitive reactivity” - that is, dysfunctional thinking like brooding, feeling hopeless, and aggressive thoughts – and found those taking probiotics had far fewer dysfunctional thoughts.
Visit www.natureandhealth.com.au and sign up for our FREE weekly e-news, or jump on Facebook www.Facebook.com/ NatureAndHealth for daily inspirational quotes and photos. natureandhealth.com.au | 81 | June-July 2016
Q. I dreamt of a war between two countries, with bombings and smoke – why? A. Dreaming of wars is generally your subconscious mind's way of alerting you to some sort of conlict or dichotomy in your life. Did you see people or places you recognised in your dream? If so, that will help you pinpoint the location and source of the conlict in your waking life. Psychic medium Tammy Moir specialises in dream interpretation and life readings. www.TammyMoir.com
Emmily Banks A natural make-up artist, eco beauty advocate, and founder of Depths of Beauty (www. depthsofbeauty.com.au), Emmily is passionate about sharing the importance of non-toxic beauty. Q. I have acne, but most products make my skin too dry. What can I do? A. Many conventional anti-acne products contain harsh chemicals which strip skin of its natural oils and can cause hormonal imbalance, which worsens breakouts. The best solution is a holistic one: irst address internal imbalance with a good diet, regular exercise and plenty of sleep; then try pure aloe vera gel, which has incredible antibacterial, antiinlammatory and skin-regenerative properties. If you have no fresh aloe vera, I recommend Edible Beauty's Heal Me Soothe Me Balm, a blend of soothing and calming botanical extracts and oils, like chamomile, cranberry and white tea. Try it: Edible Beauty Heal Me Soothe Me Balm ($55.00; www.sephora.com.au)
Natural beauties Lisa Tristram gets the best advice from top holistic beauty experts for your skincare woes. Elizabeth Barbalich Elizabeth is the CEO and founder of Antipodes. She believes eco-friendly products need to be scientiically validated and she has achieved this aim with her range, which is now sold in nine countries. Q. How can I improveÂ dark under-eye circles, bags and wrinkles? A. The skin around the eyes is delicate and using the wrong product can cause little white bumps called milia. Never rub too hard when you remove make-up as this breaks blood vessels, darkening the area. Antipodes Kiwi Seed Oil Eye Cream isÂ scientiically shown to stimulate synthesis of collagen production in human skin cells by up to 82 percent. This kind of care is essential as we age because collagen levels start to slow down as early as age 25. Try it: Antipodes Kiwi Seed Oil Eye Cream ($47.00; from Priceline Pharmacy and David Jones) natureandhealth.com.au | 82 | June-July 2016
natural beauty look good
Yasmin Sadikot Yasmin is a homeopath, founder of Om Veda Skincare and a pioneer of traditional Ayurvedic beauty treatments in Australia. Q. I have a shiny nose and forehead - help! A. An oily T-zone indicates a Pitta skin that can also be prone to blackheads. Use an antibacterial wash twice daily. Don’t overcleanse as this only encourages the skin to produce more oil. Your skin still needs moisture, so use the right product for your skin type. Our Sandalwood Protective Base addresses oiliness and shine and is created especially for problem and sensitive skins. Sandalwood is anti-inlammatory and antibacterial, while zinc protects skin with its anti-pollution and sun protective properties. Try it: Om Veda Sandalwood Protective Base ($61.60; www.omveda.com.au)
Barbara Filokostas Barbara is the founder of Botani. She is a naturopath and herbalist with over 20 years’ experience in treating ssensitive skin concerns. Q. My lips get so dry and chapped, and nothing helps. A. Address environmental factors, such as stress-induced habitual lip-licking, heating, air conditioning. Eat plenty of leafy greens as a lack of B vitamins can contribute. Gently exfoliate lips - raw sugar and olive oil works well - and use a nourishing lip balm to soften, hydrate, and protect. Choose a vegan, organic plantbased product with no parafin and petroleum, or you will be ingesting them. Try it: Botani Healing Lip Balm ($11.95; www.botani.com.au)
Vicki Engsall 'Her father’s jojoba plantations attracted her interest, and were the catalyst to her cofounding a jojoba-based range. (www.thejojobacompany.com.au) Q. I have red, bumpy, sensitive skin on my face. What can I use? A. This sounds like rosacea, a condition which affects up to 50 percent of Caucasian women aged 30 to 60. Applying 100 percent natural jojoba oil – which is not actually an oil but a liquid wax that's almost identical to skin's natural sebum – helps by penetrating to the skin's deeper levels to hydrate and heal, and is also hypoallergenic, anti-inlammatorry, and antibacterial. Avoid anything that causes a rush of blood to the face, like spicy food, alcohol, caffeine and excess heat or dry winds. Try it: 100% Natural Australian Jojoba ($19.95; ww.thejojobacompany.com.au) Lisa Tristram is a natural skincare expert, aromatherapist, organic educator, and mind-body wellness teacher. www.lisatristram.com natureandhealth.com.au | 83 | June-July 2016
natural beauty skin health
Love the skin you’re in
Naturopath Teresa MitchellPaterson shows you how to have lovely skin through your 20s, 30s, 40s, and beyond.
GEING changes both the texture and condition of skin, something largely related to hormone production and, ultimately, hormone decline. Indulging in the wrong food, sun and alcohol can all accelerate the ageing process, while eating nutritionally-replete foods can apply the brakes. Most skin ageing occurs in the dermis – the spongy mattress-like third layer of the skin – where thickness declines by 20 to 80 percent. Fibroblast cells in the dermis produce collagen, elastin, and glycosaminoglycan, substances that keep the dermis in shape. With age, these cells replicate more slowly. At the same time, the enzymes collagenase and elastase, which break down collagen and elastin, accelerate. This double whammy is the reason behind tissue breakdown.
Your 20s Skin should be particularly robust during this decade: plump in texture, quick to heal, rebounding after pressure is applied, and shrinking back well following gentle weight loss (although rapid weight loss or gain disrupts epidermal growth factors, so the skin does not rebound well). Hormones are in abundant supply, and their disruption, plus a diet lacking in skin nutrients, can cause pimples or dryness. The sun causes skin damage during the 20s: you won’t be aware of it, but minimising sun exposure now actually slows skin ageing later. • Use a gentle cleanser to preserve the protective sebum barrier. Moisturise with
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natural beauty skin health
sweet almond oil, which particularly suits young skin. Coconut oil confers some protection against the sun. • Apply zinc-based sunblock when in the sun, and drink green tea, as its polyphenols reduce UVA and UVB damage. • Attain and maintain your correct weight: constant dieting can leave skin slack in future years. • Load up with fruit and vegetables for their antioxidant and anti-inlammatory efects. Drink bone broths for their chondroitin-6sulphate, which supports collagen growth.
Your 30s Women aged 30 to 34 continue to record the highest number of pregnancies of all age groups. Pregnancy loods the body with additional oestrogen and progesterone, and these hormones give skin that enviable glow. However, this inlux of oestrogen may also cause skin to become drier and tougher, something exacerbated when baby starts to take up more nutrients. Aside from pregnancy, skin tends to become drier and slightly duller this decade, due to slower cell turnover which causes an accumulation in the stratum layer and lines to appear around the eyes and mouth. Collagen, which gives skin its strength, and elastin, which gives it ‘stretchability’, become less tensile, which is the reason wrinkles appear. • To beat stretch marks in pregnancy, ensure adequate zinc intake. Consult a nutritionist or naturopath for a therapeutic dose. Aim for very gentle weight gain, although this is not always easy in pregnancy. • Use a gentle exfoliation product two to three times a week to remove dead skin cells and encourage cell turnover. • Vitamin C and vitamin E are important because E regenerates C, making them a great anti-inlammatory, antioxidant, and antiageing combination. • Eat orange foods and blueberries for their biolavonoids, which are anti-ageing and reduce cross-linking. • Moisturise with jojoba oil, which mimics our natural sebum, or apricot kernel oil, which is more emollient, very hydrating, and contains nutrients that encourage the regeneration of collagen.
Your 40s This decade brings another factor into play: a slowing of the lymphatic system that removes accumulated toxins from the body. This may lead to increased cellulite and/or adult acne. The skin produces less sebum, which can increase its vulnerability to dehydration, causing the stratum
corneum – the top layer of the epidermis – to become harder. Skin becomes thinner and may develop a mottled appearance due to hyper- or hypo-pigmentation. A decline also occurs in hyaluronic acid, the spongy gel inside the matrix of the dermis, and in oestrogen, which is key to keeping skin tight and wrinkle-free. Cross-linking of collagen and elastin in the dermis accelerates. • Stay well hydrated to retain moisture in the skin. • A twice-weekly massage can promote lymph circulation. • Apply sweet almond oil topically for its vitamins E and K. This oil also promotes circulation to the skin and possesses some natural UV-blocking properties. • Eating foods rich in vitamin B6 helps maintain oestrogen and progesterone balance. Limit alcohol as it causes redness and opening of the pores, making skin look older. • Showering in cold water helps keep skin irm.
Your 50s+ Further dehydration of the stratum corneum occurs during this decade, along with a reduction in the fats under the surface of the stratum corneum and in the dermis, which further exacerbates skin dehydration. Pigmentation or age spots from sun damage increase and spider veins may appear. Pores are more open. Skin becomes slightly more wrinkled as collagen and elastin are less supportive, and production of elastase and collagenase accelerates. Studies indicate the epidermal turnover rate slows from 30 to 50 percent between our 30s and age 80. Menopause causes a decline in oestrogen and in sebum production, which further dries the skin. • Anecdotally, rosehip oil appears to reduce the redness of solar keratosis and sun damage around the neck that occurs post-menopause; it may also reduce depth of wrinkles, fade lines, lighten age spots and possibly boost collagen. • Highly emollient avocado oil is ideal for older skin. Avoid applying it around your eyes because it penetrates the thin tissue: while this is not dangerous, it does leave a ilm across the eyes. For sun damage, carrot seed oil is very efective. Gentle daily exfoliation encourages cell turnover. • Eat lots of fruits and vegetables as their antioxidants and lavonoids support small blood vessel structure. The antioxidant lycopene in tomatoes provides protection from oxidative damage and so reduces production of elastase and collagenase. • Helpful herbs include gotu kola and horse chestnut. However, consult a qualiied herbalist or naturopath because these herbs are contraindicated with some medications.
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❃ 5 must-have habits 1. Most studies show UV radiation and exposure to both UVA and UVB as the major promoter of elastase, causing sun damage in skin at any age. This isn’t about slip-slop-slap; it's about staying out of the sun as much as possible. 2. Increase consumption of essential fatty acids to promote sebum production, which in turn reduces dehydration. 3. Don’t smoke, as it increases the production of elastase and collagenase. 4. Regular exercise through every decade of your life is essential. 5. Ensure animal products are hormone-free to avoid disrupting hormonal balance.
Avoid high-GI foods as they create advanced glycolic end products (AGEs), which accelerate skin ageing.
Teresa Mitchell-Paterson (BHSc CompSci, MHSc HumNut, AdvDipNat) is a member of the Australian Traditional-Medicine Society. www.atms.com.au
natural beauty pamper me
Pamper me Six of our favourite must-have new and natural beauty treats to try this month. A rosy glow Certiied organic Inika Enriched Rosehip Oil has added antioxidant oomph with four native Australian plant extracts with powerful anti-ageing properties: Kakadu plum, quandong, lillipilli, and Crown of Gold. www.inika.com.au
Have a flutter Chaos Jewellery is a new collection of ethical jewellery featuring 100% recycled silver and gold from a certiied source. We love these stylised butterly earrings. www.annabeljames.co.uk
Get on the floor The eco-friendly Earth Yoga Mat is made from patented TPE (Thermal Plastic Elastomer) foam – it contains no latex, PVC or rubber and they use no toxic chemicals in production. www.stretchnow.com.au
Be a goddess Rich in shea butter and rosehip, calendula, jojoba and meadowfoam oils, which provide anti-ageing and hydrating properti t es, Kylie’s Professional Mineral Goddesss Luxury Cream Foundation is a beautiful skincare treatment and foundation, all in one product. www.kyylies.com.au
Better wipes Ecocare wipes are made from 100% certiied organic cotton, so they are not only soft on your skin, but on the environment too; even the packaging is eco-friendly, thanks to sustainable Cardia Biohybrid renewable content, meaning less plastic and less oil. www.ecocareorganic.com
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Great idea! Dry shampoo is handy for quick touch-ups, but conventional brands can contain horrors like butane, alcohol and propane gas. Tints of Nature Dry Shampoo is completely natural, containing tapioca and rice starch – even the pack is recycled cardboard. www.tintsofnature.com.au
natural beauty trendwatch
Brazilian beauty Almond oil and macadamia oil have proven their prowess as natural beauty aids – now it’s the Brazil nut oil’s turn to shine.
ICH, creamy and highly nutritious Brazil nuts – or seeds, according to the United Nations – come from the South American Bertholletia excelsa tree found scattered through virgin rainforest in South America. The smooth, straight trunk of the tree, which lives for 500 to 800 years, can reach 50m before opening into a branching canopy. Just one species of bee is drawn to the tree’s complex, coiled lowers, and these pollinators are found only where a particular orchid grows.
his light but highly emollient and rapidly absorbed oil is particularly suited to mature skin.
percent). It’s well known that Brazil nuts are one of the richest dietary sources of the antioxidant selenium. Selenium is one of the antioxidants – along with vitamins C and E – that can protect the skin against sun damage and skin cancer. It may also reverse discolouration and wrinkles associated with ageing by accelerating the skin’s natural repair systems and by directly inhibiting further damage. Also present in the nut are the minerals magnesium, copper, phosphorus, potassium, manganese, and zinc; and the vitamins thiamin and E. The only downside of the high fat content means the oil and nuts can quickly become rancid, so store them in the refrigerator or, with the nuts, the freezer. It also means the kilojoule count is quite high, but Brazils are not a nut to gorge on because the high selenium content may cause toxicity: just four our raw unsalted nuts (20 grams) every second daay is all you need. This serving provides des around 548 kilojoules, or 131 caalories.
Brazil nuts contain one of the highest levels of oil of any nut, ofering yields of between 60 and 70 percent. This light but highly moisturising, emollient, and rapidly absorbed oil has been found to be particularly suited to mature and ageing skin. Additionally, it also beneits dry, cracked skin and lips, hyper-pigmentation, dry and brittle hair, and may ease skin conditions such as eczema and psoriasis. Its sweet aroma makes it pleasant to apply. Commercially the oil is found in moisturisers, soap, bath oils, aftershave, sunscreen, and lip balms.
Rich in EFAs and selenium The rich essential fatty acid content includes: oleic acid (35-50.5 percent), linoleic acid (25-40 percent), palmitic acid (15-28 percent), stearic acid (6-9 percent), arachidic acid (1-1.5 percent), palmitoleic acid (0.5-1 percent), myristic acid (0.2-0.6 percent) and linolenic acid (0.1-0.3 natureandhealth.com.au | 87 | June-July 2016
❃ The giving nut A bonus of using Brazil oil is that its extraction gives Brazil’s rural population a livelihood that is not dependent on the destruction of rainforests through logging. Various non-proit organisations work with local communities to develop marketing and distribution options for Brazil nut oil products. However, Greenpeace notes that large international cosmetics companies can set prices that don’t conform to established fair trade practices, so before purchasing skincare products containing Brazil nut oil, check the brand’s policies relating to these practices.
Teresa Mitchell-Paterson (BHSc CompSci, MHSc HumNut, AdvDipNat) is a member of the Australian Traditional-Medicine Society. www.atms.com.au
natural beauty gorgeous picks
Natural beauty Beauty editor Lisa Tristram talks to Sheryl Cleminson and Michelle Noriskin of bhave Hair, and picks her favourite winter beauty must-have.
Skip ‘comparisonitis’ The comparison bug is rampant in the social media world, with its insidious symptoms self-doubt, self-criticism, and envy. Reclaim mental health and inner peace by being mindful of people and pages you follow, and asking yourself: Do they add value to my life with helpful hints, tips, or advice? Do they leave me feeling positive, inspired, uplifted and/or comfortable in my own skin? If not, re-think your choices. Leigh-Ann Comarmond is the creator of Mindful Beauty Therapy™. www.enthrallingbeauty.com.au
Best natural ingredients Smooth, soften and protect Shea butter comes from the South African karite nut tree, where it has been traditionally used to protect babies’ skin from the harsh sun.
Great idea! I love mineral make-up – but not all over the inside of my bag. Solution? Inika’s new Puff Pot, which dispenses the blush straight onto the applicator – genius! In two pretty shades, Rosy Glow and Pink Pinch. Try it: Inika Blush Puff Pot ($45.00; www.inika.com.au) natureandhealth.com.au | 88 | June-July 2016
Olive oil: Has antioxidant and UV-protective qualities, plus anti-inlammatory squalene. Try: Sukin Hydrating Facial Masque ($15.95; www.sukinorganics.com) Goat’s milk: Has a pH similar to skin, plus lactic acid to break down dead skin cells – great for psoriasis. Try: Goat Skincare Body Wash ($9.95; www.thegoatskincare.com.au) Rose: Its astringent and cell-regenerative powers work wonders for skin radiance and irmness. Try: Ivadore Nurture Antioxidant Serum ($65.00; www.ivadore.com.au) Coffee: Stimulates toxin elimination and boosts circulation. Excellent for cellulite. Try: C Lab & Co Coffee Scrub ($24.95; at Priceline and Terry White pharmacies) Coconut: The medium-chain fats are wellreceived by the skin and it also has UVprotectant qualities (though it’s not to be used in place of sunblock). Try: Ecotan Coconut Body Milk ($34.95; www.ecotan.com.au)
natural beauty gorgeous picks
Beauty editor’s pick: I love my daily dose of sunshine, but on overcast days, I have to fake it till I make it! Vani-T’s Bronzing Custard gives a hint of golden colour, while lavishing skin with extracts of Kakadu plum, aloe vera and shea butter. $33.50; www.vani-t.com
Green queens Sheryl Cleminson and Michelle Noriskin are the creators of bhave Professional Hair Care. www.bhavehair.com.au What inspired you to start bhave? Our own battle with frizzy, unruly hair, and conidence-knocking bad hair days! Plus, we were sick of products that didn’t deliver on their promise. What is bhave’s most important value? Integrity, and treating others the way you want to be treated. That applies to everyone who is involved with our company – our team, suppliers, salons, and their clients. What’s your favourite bhave ingredient? We use raw keratin, a naturally derived protein almost identical to the one in hair and skin. It binds to severely damaged hair and rebuilds the inner structure, restoring strength, elasticity and shine. Unlike hydrolysed keratin, which comes from animal byproducts like hooves, raw keratin comes from pure New Zealand sheep’s wool via a unique extraction method that keeps the proteins and amino acids intact and ‘alive’. The sheep are shorn in summer, so no animals are ever harmed.
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Star ingredient: Rumex Rumex (Rumex occidentalis) has rust-coloured seeds and, in a beautiful twist of nature, it reduces skin pigmentation and brown age spots. This is the “Doctrine of Signatures”, where a plant’s colour or shape indicates its uses. Try it: The Jojoba Company Natural Pigmentation Oil ($39.95; www.thejojobacompany.com.au).
Overnight sensations For
Weleda Evening Primrose Age Revitalising Concentrate ($46.95; www. weleda.com.au) stimulates the skin’s restorative processes and strengthens its underlying structure.
Korres Wild Rose Advanced Repair Sleeping Facial ($56.00; www.mecca. com.au) will give you velvety-soft skin in no time, thanks to wild rose, vitamin C and hyaluronic acid.
REN Flash Rinse 1 Minute Facial ($67.00; www.mecca.com.au) contains ingredients to energise and smooth, like magnesium and boswellic acid from frankincense.
natureandhealth.com.au | 89 | June-July 2016
green living safer alternatives
Natural remedies for kids Fever
Treat coughs, colds, allergies, rashes, stomachaches and more with these simple recipes and tips from Kate Tietje and Bob Zajac.
Bentonite clay bath I like to use clay baths as a general â€œdetoxâ€? when my children have any sign of infection or illness. We like to do this right before bed. Prepare a very warm bath (no more than 39Â°C) with 60 g of bentonite clay powder. Allow the child to soak for 10 to 20 minutes. Contraindications: Be cautious with infants or young toddlers and consider using less clay or a shorter soak time. This treatment can make some children (and adults) feel dizzy and even more tired, so help your child out of the bath carefully and encourage rest afterward.
natureandhealth.com.au | 90 | June-July 2016
green living safer alternatives
Activated charcoal from your chemist is an absorbent material that can get rid of bacteria and viruses; some people also swear by taking ¼ teaspoon in water to stop stomach-aches.
syrups. As over-the-counter cough and cold syrups are not recommended under age 6, raw honey is safer, too. Contraindications: Do not give to babies under 1 year of age.
Runny nose Nettle tea For children who have allergy-induced runny noses, nettles are sometimes a good remedy. Nettles help to naturally block the histamines that cause the reaction, which can reduce allergic symptoms in some children. Make a tea of 1 to 2 teaspoons of nettles in 235 ml of hot water. Steep for 10 to 15 minutes and then strain. Sweetening with local raw honey can also help with seasonal allergies. Contraindications: Some children are allergic to nettles, so introduce in small doses and watch for worsening symptoms. Do not sweeten with honey for children under 1 year of age.
Headache Yarrow tea Make a simple tea of yarrow using 1 teaspoon of the herb steeped in 235 ml of boiling water for 5 to 10 minutes. Ofer it warm or cool and lightly sweetened, if desired. Yarrow is good for headaches, fevers, and general immune boosting. Contraindications: Do not use for babies under 1 year of age.
Cough Raw honey Honey is a thick, viscous liquid that helps to coat the throat, which can quiet coughs. It's also antibacterial, which could assist in stopping an infection from taking hold. It has been shown to be a more efective cough suppressant than some commercial cough
Vitamin C Sore throats can sometimes be helped by vitamin C. I'm partial to natural sources, like orange juice or red capsicums. I also sometimes use pure acerola berry powder or rosehips, which can be added to teas or syrups. Kids can drink orange juice or eat red capsicums as much as they want, or using ¼ teaspoon acerola berry powder or ½ teaspoon rosehips in 235 ml boiling water to make tea is good for most. Contraindications: None, but use in moderation. Diarrhoea is a sign of too much vitamin C. Kate Tietje and Bob Zajac MD are the authors of Natural Remedies for Kids (Fair Winds/Murdoch Books, www.murdochbooks.com.au), from which this extract is reproduced with kind permission.
natureandhealth.com.au | 91 | June-July 2016
❃ Chiro can help When sinus or ear pressure strikes (or if anyone is having any pressure, pain, or general unexplained fussiness), a chiropractor is often our irst stop. Chiropractors can make adjustments to help the sinuses drain properly, potentially stopping ear and sinus infections in their tracks. Dr Bob says, “For patients open to the referral, I suggest chiropractic care for recurring sinus/ear infections prior to the use (or overuse!) of antibiotics. I remain amazed at how many children have avoided ear tube surgeries or frequent antibiotic use when under the care of their paediatric chiropractor.”
Cold kicker syrup This syrup is an excellent choice for young children. It contains a few herbs that are commonly used to clear respiratory infections. This recipe can be used for any child who is over 1 year of age. Elderberry is known to help shorten the duration of colds and lu by up to 67 percent. It's also a general immune booster. Ginger is anti-inlammatory and soothing to sore throats. The spiciness can help to thin mucus and clear up runny noses. Mullein is anti-inlammatory and great for respiratory ailments. Raw honey is full of beneicial enzymes and is antibacterial and antiviral. • 45 g dry elderberries • 2 slices fresh ginger • 2 tablespoons mullein leaves • 235 ml iltered water • 160 g raw honey Place the elderberries, ginger, mullein, and water into a saucepan. Boil the herbs and water together for 2 minutes and then remove from heat. Steep the herbs in the water for 20 minutes. Strain the herbs out of the liquid and discard them; reserve the liquid. Stir the raw honey into the liquid until it dissolves, heating slightly, if necessary. Pour the syrup into a glass jar and add a lid. This syrup will keep for about one month in the fridge. Dosage: For children 1 to 5 years old, use ½ to 1 teaspoon every 2 to 3 hours, and especially before sleep. Use 1 to 2 teaspoons for children 6 to 12 years and 3 teaspoons for children 12 or older. Contraindications: Ginger should not be used by anyone with a clotting disorder or by anyone who is about to undergo surgery, as it can slow blood clotting. Do not use honey in children under 1 year of age.
green living reduce toxic exposure
EMFs and you We live in a world that – thanks to advances in modern technology – comes with many luxuries and conveniences. But do these modernday comforts come with a downside? Tara horne reports.
INCE the first light bulb was switched on by Thomas Edison in 1880, planet Earth has been bombarded by an onslaught of electromagnetic fields (EMFs). In this age of mobile phones, wireless routers, televisions, power lines, stereos and portable GPS devices, we live in a veritable “electrosmog”, and this has some people very concerned about the impact EMFs are having on our health. “People have known forever there are health problems associated with electricity,” says Sam Milham, MD, MPH and author of Dirty Electricity – Electrification and the Diseases of Civilization. “Early on, people noticed the biological affects of electricity, which makes sense because everything in our body works electrically,”
According to a report from the Bioinitiative Working Group, men who carry mobile phones in their pockets or on their belts risk sperm damage or even infertility. he says; “Our brains, muscles and thoughts communicate electrically through our synapses and brain cells, so it’s no wonder man-made electricity interferes with our body.”
What are EMFs? EMFs are invisible areas of energy that are produced with the use of electrical power and many believe they are significantly harmful to our health. In fact, the omnipresent electromagnetic “soup” we live in has led to a condition known as electromagnetic hypersensitivity (EHS). According to the World Health Organisation, “EHS is characterised by a variety of non-specific symptoms, which afflicted individuals attribute
to exposure to EMFs.” Symptoms include skin conditions such as redness, tingling, and burning sensations, fatigue, tiredness, concentration difficulties, dizziness, nausea, heart palpations and digestive disturbance. But are these genuine symptoms or a placebo effect due to a fearful population? To examine this further, in 2007 the Bioinitiative Working Group released a report after reviewing over 2,000 studies. The report suggested chronic exposure to even low-level radiation (such as that from mobile phones) can cause various different cancers and contribute to Alzheimer’s disease and dementia as well as heart disease and other ailments. In 2012 the group followed up this report with yet another, which stated that the evidence for risks to health from EMFs had substantially increased since the 2007 report. Their 2012 report cited risk of sperm damage or even infertility for those men who carry mobile phones in their pockets or on their belts, and also showed strong evidence to suggest that EMFs may increase autism symptoms and risk. In May 2011 the World Health Organisation classiied mobile phone radiation as “possibly carcinogenic to humans”, thanks in part to a study performed in 2010 by the International Agency for Research on Cancer (IARC). The study found a 40 percent increase in glioma, (the most common type of malignant brain tumour), for the heaviest mobile phone users (1,640 hours or more cumulative call time, or an average of 27 minutes of daily use over a period of 10 years). Compounding concerns, a 2014 French study published in the British Medical Journal found heavy mobile phone users, (“heavy” equating to about half an hour of daily use for ive years) were 2-3 times more likely to develop a glioma compared to users who didn’t use their mobile phones as regularly. And in 2015 a Swedish study involving over 4,000 people, published in Patho Physiology, also found an increased risk
natureandhealth.com.au | 92 | June-July 2016
green living reduce toxic exposure
of malignant brain tumour associated with longterm use of both mobile and cordless phones. Indeed, Milham believes some of the most common diseases in modern society can be attributed to the electrical currents pulsing through us each day. “Electricity bothers us in lots of ways,” he says, “but I think ultimately what it does is cause a generalised stress reaction in the body. And chronic long term stress increases cortisol, which affects the immune system and causes disease.”
Unfortunately, children are at greater risk and data is limited but urgently needed on the effects of EMFs on children’s health. Suffice to say, compared to adults, children and adolescents are at greater risk due to their thinner skin and skulls as well as smaller heads and developing nervous systems. Additionally, they will ultimately accumulate more years of EMF exposure during their lifetime, reiterating just how new and uncharted these EMF waters really are.
❃ Protect yourself Many of us won’t – or can’t - give up the advantages which are accompanied by EMFs. So how can we mitigate at least some effects? • Don’t have wireless routers in your house and instead hardwire your router to your computer. If this isn’t an option, be sure to turn your router off at night. • If you must have your phone by your bed at night, put it on “airplane” mode. • Don’t buy a house near a transmission tower. • Avoid compact luorescent lights: one of the worst culprits of EMFs. • Never stand near a microwave when it’s on; be sure you’re at least 15 feet away. • When charging your mobile phone have it at least 10 feet away from your body. • Don’t carry transmitting devices, including mobile phones, close to your body. • Live a life that’s as toxin-free as possible, to give your body the best chance of defence.
Cause for concern Researchers documented an increase in cancers among people living near transmission towers when television was introduced in Australia in 1956. Studies since have conirmed these indings. During World War II Russians noticed that radar operators, (who used radio frequency waves) often had symptoms now attributed to electromagnetic hypersensitivity. In the 1970s, Nancy Wertheimer, PhD detected a spike in childhood leukaemia among children who lived near electric power lines.
natureandhealth.com.au | 93 | June-July 2016
green living eco style
Green your wardrobe At times, saving the planet can seem overwhelming. hankfully, these ive stylish and simple tips from Amanda Rootsey go a long way towards solving the problem. 2. Skip the suds 1. Try an exchange
A University of Alberta study showed no real difference in bacterial levels on jeans washed after two weeks with jeans not washed for 12 months. With other clothing, launder lightly: choose biodegradable, chemical-free detergent, use a delicates bag, and line-dry.
Check out a clothing exhange, pop-up wardrobe swap, or suitcase rummage sale like Clothing Exchange (www. clothingexchange. com.au) and Wardrobe Warriors (www.wardrobe warriorsmarket.com).
3. Pick organic and animalfriendly Conventional cotton consumes 25 percent of the world's insecticides. Choose organic cotton, bamboo or linen, like Bestowed – www. bestowedclothing. com.
Green expert: Jennifer Nini, Eco Warrior Princess (www.ecowarrior princess.net) Who are your favourite designers? Eva Cassis designs classic pieces using ethically sourced materials. I’m also a fan of Organic by John Patrick - I like his minimalist quality. How do you build a wardrobe sustainably? Before I buy anything, I ask myself if I need it. If I do, I try to ind it second-hand on eBay or my favourite online vintage not-forproit, Dear Gladys. If I can’t ind what I want, I research eco-friendly, ethically made items and buy it new. My wardrobe already contains key pieces, so I just buy pieces that enhance existing outits. If you bought one piece this winter, what would it be? Bette Browne’s organic cotton grey sweater - it’s so versatile,
4. Go back to basics Good quality T-shirts, jeans, a white shirt and a little black dress are the basis of a varied, sustainable wardrobe. Bamboo Body has classic pieces – www. bamboobody. com.au natureandhealth.com.au | 94 | June-July 2016
5. Buy Fair 5 D you know there Did are 200 million child laabourers in the w world? This makes me want to sew every m single one of my gaarments myself! Amanda Rootsey is an eco model, GentleLiving Coach and founder of holistic personal development school for teen girls, Shine From Within. www.amandarootsey.com.au
green living protect your nest
Natural home Pick the right paper, warm up with vintage rugs, and try feng shui tips for a happy home.
Pet soundss Feng shui master Lilian Too says et homes that are quuie all day when their owners are at sive Yin energy, energy making work have excessive residents lethargic. To enhance Yang: • Keep pets. They represent life. Have birdbaths attract birds and grow scented lowers to attract butterlies and bees. • Fish to create Yang energy; they are also excellent symbols of good fortune, especially goldish and koi carp, while black goldish offer protective qi. • Music playing continuously in the home encourages the low of qi and does much to counter the build-up of excessive Yin energy. • Encourage friends to drop in and visit – laughter and happy conversation bring excellent qi into a home. • Once a month, ill the home with pure sounds that are specially created to purify the energy of the home, such as bells, gongs, chimes, or glass singing bowls, which ‘sing’ clear and pure tones.
You are served! Rug up These beautiful kilim patchwork rugs are all one-off pieces, crafted from vintage Turkish rugs, which are reinished using organic dyes, giving them a new lease on life. www.collectliving.com.
Be a (green) domestic goddess Even tiny choices can make an eco statement, such as this sturdy 100% organic cotton apron in Citronelle Green from Dandi. www. krinkle.com.au
We love this super-durable Bambu laquerware, made from sustainably harvested bamboo. www.biome.com.au
Read between the lines Claims on labels aren’t always what they seem. These are reliable standards that will help you to identify tissue, paper and cardboard products that are more environmentally responsible.
‘XX% recycled’ Pre-consumer waste includes materials such as paper offcuts or printing rejects. Post-consumer waste is material that has left the factory as a product, been used, and then recycled. If there is a range of choices available, look for products with predominantly post-consumer waste content.
‘Made from sustainably grown plantation pulp’ Look for the word “plantation” on paper products made from virgin ibre. Some paper products say they are made from “sustainably managed forest”, but their deinition can differ from an environmentalist’s, as they may contain pulp from wood dchips that come from old-growth forests.
‘Unbleached’ or ‘oxygen-bleached’ Look for these chlorine-free products. natureandhealth.com.au | 95 | June-July 2016
green living top tips & great ideas
Add bling to your water
is the month to...
Work up a lather
Pick a flower
Eighties inspo! Packed with skin-loving almond, coconut and olive oils and cocoa butter, Retro Raspberry Soap is highly moisturising and antiinlammatory. www.soap i inspired. e etsy.com
Sipping echinacea tincture in warm water appears to work just as well – and possibly better – than the antiviral drug Tamilu, say Czech Republic researchers.
Give homeopathy a whirl Onion causes the eyes and nose to water,, and it is used homeopathically – as Allium cepa – to treat conditions that cause the same reaction in the body, like colds and lu. Antibiotic and antiseptic, it is also good for chest or throat infections.
Consider car-sharing Apart from making a dent in carbon emissions by putting fewer cars on the road, car-sharing gives you the beneits of a car without owning one. Visit www. goget.com.au to ind a car near you now
Laugh – a lot!
Roll it out
It really is the best medicine, lowering blood pressure and stress hormones, up and ramping ra your body’s production of T-ccells, which boosts b immunity and helps you ight colds and lu. l
Po owerTube Pro’s nifty little Sensory Ball uses acupressure technology to access deep muscle tissue, simultaneously releasing ‘feel good’ endorphins and massaging tight and tired muscle areas. w www.powertubepro. com m.au
Take Nature & Health with you wherever you go, by downloading our app to your smartphone! http://itunes. apple.com/au/app/nature-health/id610097531?mt=8
Enjoy water infused with the healing power of natural gemstones – German scientists have proven that water becomes more alkaline and the oxygen content increases with VitaJuwel gem bottles. www.vitajuwel.com
A US study shows that vitamin D boosts energy dramatically – so get out in the winter sunshine! Colour large Adult colouring books are so last year … why not challenge your creative juices with a colouring-in poster? We love the Butterlies one – plus it’s on recycled paper and comes with nontoxic markers. www. axis-trading.com
S See red C Cleanse With B Beneits Red Clay M Mask is effective in detoxifying and rregeneration, with iron oxide and m minerals to soften sskin and give a hhealthy glow. www. ccleansewithbeneits. ccom.au
For more great natural health and lifestyle ideas, visit www.natureandhealth.com.au Like us on Facebook, and be in the running for our fabulous weekly Freebie Friday giveaways, www.facebook.com/NatureAndHealth!
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