Health Check Magazine Issue 2 Autumn 2017

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TOP TIPS FOR STAYING HEALTHY THIS AUTUMN

Issue 2 - Autumn 2017

HOW TO BEAT THE FLU THIS SEASON

LEAVE YOUR SCRIPTS ON FILE Blooms pharmacies offer a script on file service.

Lose your scripts?

Not sure how many repeats left?

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Confused about how to take your medication?

Ask our pharmacists about our free medication management app, MedAdvisor, today!

MedAdvisor offers everything you need to manage your medications from your mobile device or Internet browser, plus it’s entirely FREE!

#WELCOME We’re so excited to bring your our second ever issue of Health Check Magazine by Blooms The Chemist!

This issue is jam-packed with fantastic health & wellness information, including a new superfood snack recipe from the Blackmores kitchen, top tips on maintaining optimal health this Autumn and our regular travel and event features.

We look forward to bringing you on a wonderful health journey as we continue to grow and develop Health Check Magazine over the coming months.

Stay healthy and enjoy the mag!

From all the team at Blooms The Chemist.

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Health

Lifestyle

Also…

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TOP 5 HEALTH TIPS FOR AUTUMN BEAT THE FLU LACKING SOME LUSTRE? How iron affects your overall health

10 GUT HEALTH Beneficial bacteria

Beauty 4

SKIN SOLUTIONS Methods for managing common skin conditions

SLEEP HYGENIE How to get a good night’s sleep

14 PHARMACIST FOCUS Alexandra Reynolds

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TRAVEL FEATURE Luxe camping WHAT’S ON Autumn events for your diary

Wellbeing 12 16

RECIPE: BAKE IT! Delicious super green choc mint bars SUPPERFOODS 5 ways to wellbeing

Created by Blooms The Chemist Marketing.

Email your feedback to editor@blooms.net.au

SKIN SOLUTIONS

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f you suffer from a skin condition, you’ve probably tried many different methods to manage it. Skin irritations such as dermatitis and eczema are very common, yet can be extremely painful and even debilitating for some people.

Our Blooms The Chemist Pharmacist, Andrew Biady, has created a skincare plan that may offer some relief.

Step 1 Take lukewarm showers

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Step 2

Pat dry with towel & apply an emollient After your shower, gently pat the skin dry with a towel (no rubbing!) and apply a thick emollient ointment while the skin is still slightly damp; this helps to lock in the moisture.

By doing this every day, you can reduce the likelihood of an eczema flare-up.

Avoid hot water and soaps– they strip the skin of natural oils which protect your skin! Instead use lukewarm water and a soap-free wash to help maintain these natural oils while also keeping your skin clean.

Step 3

Corticosteroid cream (optional step)

During a flare-up, considering applying a corticosteroid cream to help reduce redness and irritation, ideally waiting 30 minutes after applying any previous creams. Keep in mind that these creams should not be used long term except on professional advice.

Step 4

Apply light moisturising cream throughout the day Try using a lighter textured cream when reapplying during the day; formulas such as Sorbolene with 10% Glycerol can minimise irritating reactions, and provide hydration that’s easily absorbed.

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Autumn Health Tips

1 - Sleep

Eight hours of sleep each day allows you to maintain a strong immune system. Avoiding alcohol or cigarettes before heading to bed will help maximise your sleep quality, allowing you to wake up feeling refreshed.

2 - Get your flu shot Cold and flu season is fast approaching! Pop into your local Blooms for your flu shot before Winter arrives. Flu clinics run from 6 April - 6 May; book online at blooms.net.au

3 - Get outdoors Take advantage of lighter mornings when daylight savings ends, and get out for a walk or a run (make sure you bundle up first!). It’s a not only a great way to start your day, but it will allow your body clock to reset, wake with the sunrise and get your daily exercise out of the way before work.

4 - Start boosting your immunity Autumn is the best time to start boosting your immune system in preparation for the colder months ahead. Some favourite vitamin options to strengthen your system include Zinc, Vitamin C and Echinacea; or, try Armaforce by Bioceuticals (a favourite in the Blooms Support Office) which contains all of the above!

5 - Change up your diet Surely we’re not the only ones who get excited about new season fruit and veggies!

Look out for seasonal autumn fruits like kiwis, berries, pears and apples. Autumn is the season of warmth so think earthy colours when putting fresh foods in your trolley, and stock up on hearty vegetables such as cauliflower, pumpkin, rhubarb, broccoli, tomatoes and cabbage!

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BEAT THE FLU Yes, it’s nearly that time of year where we might find ourselves sitting on top of the heater whilst reaching for another tissue; cold and flu season is fast approaching, so we’ve asked our resident pharmacist, Andrew Biady, to answer some of the most common questions about flu shots and the infamous man-cold!

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hat’s the difference between a cold and a flu?

Both colds and flu are usually caused by a virus, however, the culprit is a different virus in each case!

‘The flu’ is caused by the influenza virus and can cause severe, lifethreatening complications including pneumonia, whereas a ‘cold’ can be caused by one of over 200 types of commoncold viruses, including the Rhinovirus.

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s the ‘Man Flu’ struggle real?

It is possible that men aren’t exaggerating their symptoms after all! A study published in 2015 suggests that the female sex hormone oestrogen may have a role in preventing the replication and spread of the influenza virus – makes sense to us; after all, women are awesome!

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hould you get a flu shot?

Prevention is better than cure. The virus mutates each year into a slightly different version, so you need an annual flu shot to minimise the risk of getting the flu.

For people in certain groups, the flu vaccine is strongly recommended each year to prevent complications, including: •

Pregnant women

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Older people

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People with respiratory diseases such as asthma

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People with other chronic conditions

For everyone else, the flu vaccine can be useful to help prevent illness and time off work.

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an the flu vaccine give me the flu?

No! There is no live virus in the vaccine – some people experience a mild temperature as your body builds its defence against the flu. However, the vaccine does not prevent against the common cold, so you may still come down with a cold during the winter season despite getting vaccinated against the flu.

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here can I get the flu vaccine?

There are a few ways to get the vaccine through your pharmacy: Book in with your local Blooms The Chemist pharmacy to have a nurse perform the vaccination on a specific day; our flu clinics run from 3 April to 6 May. Book online at blooms.net.au or;

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New legislation has passed to allow pharmacists to administer the flu vaccine themselves – on the spot without needing a prescription.

Ask your pharmacist whether they can perform this service for you today.

Otherwise, visit your local GP to discuss vaccination at their surgery.

LACKING SOME LUSTRE? Iron deficiency causes many symptoms including: MENTAL FATIGUE Feeling mentally tired, irritable, dizzy or losing concentration quickly

MOUTH ULCERS Sore, white patches on the inside of mouth or sore, red, flaky cracks at one or both sides of mouth

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INFECTION May cause more infections than usual, such as coughs and colds

SHORTNESS OF BREATH Reduced physical capacity

CRAVING NON-FOOD Cravings to eat ice or non-food items such as clay, dirt, ash and starch RESTLESS LEGS A disturbing need to move legs even when resting

HAIR LOSS Losing clumps of hair or more hair than normal HEADACHES Repeated headaches

SORE TONGUE Affects the surface of the tongue, making it feel sore or causes ‘dry mouth’ PALENESS Most noticeable on the face, nails, mouth and lining of eyes

PHYSICAL FATIGUE/ EXHAUSTION Feeling physically tired BRITTLE NAILS Chip and crack easily

IRON IS AN ESSENTIAL NUTRIENT FOR YOUR BODY; DERIVED FROM FOOD SOURCES, IRON ASSISTS IN HAEMOGLOBIN PRODUCTION, THE SUBSTANCE THAT HELPS RED BLOOD CELLS DELIVER OXYGEN AROUND THE BODY. LOW IRON LEVELS PUT YOU AT RISK OF DEVELOPING ANAEMIA, A BLOOD CONDITION THAT CAN LEAD TO SERIOUS COMPLICATIONS.

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here do I find Iron?

If you’re low in iron, the best foods to increase in your diet are red meat (which is the richest source), followed by chicken and fish. If you

COLD INTOLERANCE Cold hands and/or feet may mean that there is not enough oxygen being delivered in the blood

BLOOMS THE CHEMIST IS PLEASED TO INTRODUCE IRON CHECKS AT ALL ITS 86 BLOOMS THE CHEMIST STORES ACROSS NSW, QLD AND VIC. POP INTO YOUR LOCAL BLOOMS TODAY AND HAVE YOUR HAEMOGLOBIN LEVELS TESTED TODAY!

are vegetarian, try eating more legumes such as kidney beans, lentils, chickpeas, cashews, tofu and silverbeet. Try adding a squeeze of lemon juice to any cooked greens to help maximise the iron absorption!

GET TO KNOW YOUR GUT

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Your gut holds a vast number (and huge variety) of helpful live bacteria, all working to optimise your digestive function and contributing to whole body health. In fact, for every 1 human cell in your body, there are 10 bacterial cells.

This means your body is actually 1% human and 99% bacteria! But don’t worry, these bacteria are your allies, and work hard to look after your gut health, help you digest your food, and support a healthy immune system.

Probiotics provide the good bacteria needed for a healthy digestive system.

id you know your digestive tract is full of beneficial bacteria?

hy taking a probiotic daily is so beneficial?

DID YOU KNOW THAT 80% OF YOUR IMMUNE SYSTEM IS IN YOUR DIGESTIVE SYSTEM?

Everyday lifestyles can disrupt the balance of good bacteria and bad bacteria in our gastrointestinal system.

The number of 'good' bacteria in your digestive system can be imbalanced by a wide range of factors in our everyday lifestyle including: •

Excess alcohol intake;

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Consuming too much dietary fat;

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Eating a low fibre diet;

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Excess stress;

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Irritants in the air;

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Eating too many processed and unhealthy foods

This imbalance between good and bad bacteria may manifest into a variety of common digestive issues.

Many Healthcare Professionals believe that good health begins in the gut. Taking a probiotic everyday will help you maintain the healthy balance of good and bad bacteria in your digestive systems which may help improve your general wellbeing, digestive health & immunity.

Probiotics may help with: •

Digestive wellbeing

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Immune wellbeing

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Replenishing good gut bacteria after a course of antibiotics

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Digestive issues such as bloating

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Maintainence of healthy bacteria

Celebrity Strain LGG® One such probiotic is Lactobacillus rhamnosus (LGG®), which is one of the most researched probiotics in the world!

When taken at up to 12 billion live bacteria per day, LGG® works to keep your digestion healthy, helps optimise the numbers and variety of all your beneficial bacteria, and supports general immune health.

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IS IT TIME FOR A NAP YET? 10

Good sleep habits are sometimes hard to maintain; after all, it’s 2017!

Life is busy; we’re grabbing 10 minutes on the couch, 5 hours or less a night, or a split second on the train on the way home from work. Many people have trouble with their sleep and if you’re one of them, you’ll know the pain of constantly feeling tired and like you can never catch up on that beautiful elusive thing they call sleep!

Luckily, there are many things you can do to work on and improve your ‘sleep hygiene’, which will have you functioning better in your day to day.

HOW MUCH SLEEP DO I NEED?

MOST ADULTS NEED BETWEEN SEVEN AND NINE HOURS SLEEP A NIGHT.

WHAT IF YOU JUST CAN’T STOP THINKING? We’ve all suffered from this; looming deadlines, worrying about the kids- it happens! There are a few things you can do to manage overthinking; if you’re awake for more than 20 mins, get out of bed and go to another room until you feel tired or try meditation! Sit with your legs crossed, or how you feel comfortable, eyes closed and focus just on your breath – even doing this for 10 minutes a day can help clear your mind.

WHAT SHOULD I AVOID BEFORE BED? Caffeine should be avoided for at least 4 hours, along with smoking. Alcohol might make it seem easier to sleep, however it can worsen problems such as snoring and sleep apnoea.

Try switching off any devices (smart phones, tablets, tv etc) for at least an hour before trying to sleep.

EPWORTH SURVEY Rate your chances of dozing off, not just feeling tired, for the list of situations below.

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% OFF

Sleep Study only $49 between April-June

Add up your score and if you scored 10 or above, we recommend you book an appointment for a home-based Sleep Study, currently 50% off and only $49 between April-June.

SITUATION

Even if you scored below 10 and are having difficulty sleeping, speak to one of our Pharmacists for advice.

CHANCE OF DOZING

Sitting & reading Watch TV Sitting inactive in a public place (e.g. theatre or meeting) As a passenger in a car for an hour without a break

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Lying down to rest in the afternoon when circumstances permit Sitting quietly after lunch without alcohol In a car, while stopped for a few minutes in trafic 0= No chance of dozing 1= Slight chance of dozing 2= Moderate chance of dozing 3= High chance of dozing

Super Green Choc Mint Bars 12 Meet your newest superfood snack - the choc mint super green bar! This delicious recipe by Roberta Nelson is made with a mixture of high-fibre oats and whole nuts, smothered in a creamy, fresh superfood icing; not just a delicious treat for your soul but also a nutritional boost for your body!

These bars could also go by the name of ‘glow’ bars due to the skin-loving ingredients contained within.

ALMONDS AND MACADAMIA NUTS CONTAIN VITAMIN E AND HEALTHY FATS FOR SKIN HEALTH.

Blackmores Vitality Super Greens + Nature Boost Antioxidants is packed with 16 super foods such as kale, parsley, alfalfa and spinach and enriched with Nature Boost Antioxidants with zinc to support acidalkali balance and help protect cells against free radical damage.

The fibre rich healthy fats and proteins in these bars make them a good option to call on when your energy drops. Pop them in your lunchbox for a great afternoon pick me up or after work snack!

3/4 cup rolled oats (gluten-free if needed) 1/2 cup whole raw almonds 1/4 cup raw macadamias 4 tbsp Blackmores Single Origin Cacao + Nature Boost Prebiotics and Probiotics 1/4 tsp rock salt 3/4 cup (about 8 dates) Medjool dates, pitted 1/2 cup coconut cream

6. When the bars are hard and the cream topping has thickened, spread the topping on top of the bars and then return them to the freezer to freeze for 2 hours or overnight (this will make it easier to cut into bars).

7. Remove the tray from the freezer and transfer the slab of mixture out onto a chopping board. Using a sharp knife, cut it into 1012 evenly sized bars.

Spread them out on a piece of baking paper to drizzle the chocolate on top of them.

1/3 cup melted coconut oil

Extras: roughly chopped coconut flakes, crushed almonds, cacao nibs

1 heaped tbsp honey or other liquid sweetener

1. Line a square baking tray or plastic tub with clingwrap and set it aside.

3 tsp Blackmores Vitality Super Greens + Nature Boost Antioxidants 20 drops peppermint essential oil 50g dark vegan chocolate, cut into small chunks 1 tbsp coconut oil

2. In a high speed blender, blitz the oats, almonds and macadamias until the mixture resembles a fine flour.

3. Add the cacao and salt and pulse a couple of times until they are evenly mixed through.

4. With the blender switched to a high speed, add the dates 1-2 at a time and continue blending until the mixture comes together as a sticky dough. Press the dough firmly down into the prepared tray and then place it into the freezer for around 40 minutes or until the mixture is hard.

5. To make the topping, combine the coconut cream, coconut oil, honey, green powder and peppermint essential oil in the blender until the mixture is smooth and creamy. It will appear quite liquid; transfer it into a container or jar and place it into the fridge for 1 hour so it can thicken up.

8. Melt the coconut oil in a saucepan over a medium heat. Once melted, remove the pan from the heat and add the chocolate chunks into it, mixing it through to melt the chocolate evenly.

Drizzle the chocolate mixture over the top of the bars, add a sprinkle of coconut flakes, cacao nibs or crushed nuts, then store the bars in an airtight container in the fridge for up to 2 weeks or in the freezer for 2 months.

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Alexandra Reynolds - Mudgee

How long have you been a pharmacist within the Blooms The Chemist Group?

I joined the group in 2011 when my business partner, Sally Harris, and I purchased two stores.

Which Blooms The Chemist stores do you own?

We own Blooms The Chemist in the Mudgee CBD and Mudgee Southside at the Medical Centre.

What’s the best thing about Mudgee?

The best thing about living in our picturesque rural town is surprisingly not the fact that it’s set amongst vineyards and rolling hills, full of award-winning restaurants and wineries.

It’s the community spirit.

Whenever life gets tough, which it inevitably does, our region relentlessly bands together to provide support for those in need.

I feel very lucky to live in such a place where friends are also family.

What do you enjoy most about being a pharmacist?

Being a pharmacist means we wear several hats; I feel privileged that I get to listen to, advise and help people on a daily basis.

For many people with a diagnosis of a chronic health condition, such as diabetes, adjusting to everyday life can be overwhelming, frightening and confusing. I truly enjoy being able to educate my customers and ensure an understanding of their condition or medications, which ultimately removes the stigma that comes with illness. Being able to empower them to take control of their health and play an active role in it is what drives me and my business.

What does a typical day look like for you?

With two young children, it usually starts at sunrise.

I always try to exercise by doing a personal training session or walk with the dog, then breakfast with my boys and head to work for the day. Owning a pharmacy in a rural area means that we are often the first port of call for many residents,

which has us on our feet (literally and figuratively).

We have young mums looking for help with their colicky babies, miners with back injuries and people who need medication delivered. Our customers are extremely loyal so I get to see friendly faces every day. As co-owner, I am mindful about allowing my other pharmacists to take the reins so that I can continue to invest time into the growth of our business.

What’s it like being a mum and running a pharmacy?

Work-life balance is going to be a challenge for anyone. It’s a constant juggle. You need to be organised. I love being a mum and I love my career and managing the two takes a little planning. It is important to me that my boys are happy to wave goodbye when I head to work, otherwise I would worry all day! Thankfully I have a wonderful business partner who is also a mother and we both work together well, sharing the same goals for our businesses and for our families. I also think my role as “mum” has made me a better pharmacist to other mothers.

How do you keep your work/balance in check?

I have always been adamant that maintaining a work/life balance will ensure I will be a better mum and a better pharmacist. In the early years of business ownership when I didn’t have children, we worked tirelessly. Now that I have a family, I try to work more efficiently so I can enjoy my time off. If I try to go non-stop, then both aspects suffer.

Do you have a 2017 New Year’s Resolution?

I don’t set New Year’s Resolutions because I’m not good at sticking to them! But if I did, it would be to get fit enough to run a half marathon again!

However, Sally and I have set business goals for 2017 that we are focusing on.

What is your favourite food?

Anything my mum cooks; she makes the most beautiful home cooked meals.

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WAYS TO WELLBEING WITH SUPERFOODS

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GET JUICING

A stack of healthy ingredients can be far less daunting when it’s been zapped through a juicer.

Juicing is a great way to deliver nutrients, fast, and it’s easy to add powders, seeds, spices and tinctures to your juice for even more health benefits.

Try adding ginger to boost flavour – traditionally eaten to aid digestion - spirulina for an antioxidant boost, matcha for a vitality boost, or cold-pressed vegetable oils for skin health.

MAKE THIS: Blueberry breakfast bowl Add goji berries, blueberry powder, cacao, or ground pepitas for an extrahealthy drink.

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BETTER YOUR BREAKFAST Don’t settle for a boring breakfast – it’s the most important meal of the day, after all. Add berries, nuts and oils to your cereal or porridge. It’ll taste better, and will add some important nutrients and vitamins to your daily intake too.

Superfood tip Avoid mass-produced, highly processed cereals, as they tend to be high in sodium and have added sugars. Instead, try adding pepitas, nuts or coconut and mix with oats for a powerful morning punch.

3GO SMOOTH Smoothies aren’t just for breakfast; they’re a great booster mid-morning, pre- or post-workout, or to beat that afternoon slump.

Use water, coconut water or milk alternatives as a base, and add fresh fruit, berries, nuts and powders to your mix.

By including at least 5 grams of protein, such as nuts, or powders such as whey, you’ll feel fuller for

longer and, if you’ve just finished a workout, help with muscle recovery and growth.

Superfood tip Try using an avocado or vegetables in your smoothie. Ingredients such as spinach and kale all blend well and will turn your smoothie into a super snack.

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COOK HEALTHILY

Baking your favourite snacks doesn’t have to be relegated to the “unhealthy indulgences” zone of your diet. You can make the most of the health benefits of ingredients such as berries, nuts, oils, powders and flours by including them in your dough mixtures.

Superfood tip Consider the healthy alternatives to a recipe’s sugary ingredients.

Try muffins with cacao powder (instead of sugary chocolate) or with added blueberry powder, goji berries, and topped with nuts. Keep your portions small for a low-kilojoule, but healthy snack.

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CARRY SMART SNACKS When you’re hungry and unprepared, you’re more likely to reach for an instant sugary hit, such as a chocolate bar, fizzy drink or high-GI snack. These can add unnecessary kilojoules to your daily intake, and are unlikely to offer any health benefits.

Instead, ensure you’ve always packed a small supply of pepitas, nuts or your own baked boosters (see tip 4), to ward off those hunger pains.

And don’t forget to carry water with you at all times: jazz it up by adding a squeeze of lemon, berries, coconut water or fresh herbs, such as mint, parsley or basil.

Superfood tip A small handful of nuts give you protein, healthy fats and fibre and can help you feel fuller for longer.

Use small zip lock bags for portion control and easy transport.

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Paperbark Camp, NSW

Paperbark Camp in Jervis Bay, NSW continues to operate at the forefront of the luxe camping industry in Australia, 18 years after swinging open the gate to its peaceful position on the banks of the Currambene Creek.

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Nestled amongst soaring eucalypts on 80 acres just a few kilometres upstream from the white sandy beaches of beautiful Jervis Bay, the camp retains its intimate feel with just twelve safari style tents.

Built above the ground on timber platforms that welcome the cooling sea breezes and provide a beautiful view of the bush, each tent features polished timber hardwood

flooring, solar powered lighting, luxury cotton linen, private open-air ensuite with shower (some with a freestanding bath too) and outdoor seating or lounge area for relaxing amongst the sounds of the bush.

Jervis Bay itself is a nature lover’s paradise!

From the nearby town of Huskisson, boats depart regularly on dolphin and whale watching cruises as well as dive and snorkelling trips.

A guided sea kayak is a wonderful way of experiencing the bay, or take a picnic and explore the many coves and beaches along the White Sands Walk which eventually takes you to Hyams Beach, considered to have the whitest sand in the world.

There are also great food options, with guests able to enjoy breakfast and dinner daily in the

award-winning tree top restaurant, The Gunyah.

Gourmet picnics can also be provided on request for guests to enjoy during their stay! Heaven!

Pricing starts at $325.00 per night inc. B&B for the Original Safari tent based on a mid-week 2-night stay. paperbarkcamp.com.au

N M U T U A N I N O S T A #WH April Sydney Royal Easter Show 6-19 April World Health Day 7 April

World Wish Day

Good Friday 14 April Easter Sunday 16 April Gold Coast Bulletin Annual Fun Run 23 April World Immunisation Week 24-30 April Anzac Day 25 April World Wish Day 29 April

May Labour Day 1 May (QLD only ) Australia’s Biggest Morning Tea 1-30 May

29 APRIL

World Wish Day, on 29 April, is the annual celebration of the day the very first Make-A-Wish wish came true. Make-A-Wish Australia would love you to help them celebrate by encouraging your staff and community to ‘Wear What You Wish’ – in return for a donation to Make-A-Wish.

Channel 7 Brisbane Racing Carnival 13 May Mother’s Day 14 May Mercedes-Benz Fashion Week Australia 14-19 May Noosa Food and Wine Festival 18 May Sydney Pregnancy & Babies Expo 19-21 May 2017 Vivid Festival Sydney 26 May-17 June World No Tobacco Day 31 May

VIVID ey Festival Sydn ne 26 May-17 Ju

June Sydney Film Festival 7-18 June Queen’s Birthday 12 June International Men’s Health Week 12-18 June World Blood Donor Day 14 June Red Apple Day 22 June

installations mersive light y.

Experience im around Sydne & projections

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P 02 9526 3800 F 02 9526 3899 Blooms The Chemist Management Services Pty Ltd. Level 3, 304-318 Kingsway, Caringbah, NSW 2229.

Conditions: We reserve the right to correct any errors or misprints. Savings are off manufacturer’s recommended retail prices. Some products may not be available in all stores. We reserve the right to limit quantities. Products may vary from images shown. Blooms The Chemist Management Services Pty Limited A.B.N 64 003 584 718.

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