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Healthy by Nature Sharing a commitment to healthy communities

See page 5

healthy communities


A beginners guide to diffusing oils at home



Free Wellness Check

ISSUE #4 AUTUMN 2019Sharing a committment to


Meet your


CHS EXPERT 5 FITNESS TIPS to keep you on track this autumn Make at home


Bliss Balls



*Where the dietary intake of Magnesium is inadequate. #Meta Mag® shows enhanced absorption compared to magnesium salts. Always read the label. Use only as directed. If symptoms persist, see your healthcare professional. Metagenics New Zealand, Auckland.

ETH9292 - 08/18 TAPS NA 10324.

To support healthy lh lthy on* muscle function

Welcome... We’ve been so lucky with another long, hot summer but sadly are facing shorter days and the end of daylight saving. This issue embraces the seasonal change, with a focus on sticking to our goals, resolutions and putting our wellness first. CHS naturopath Serena Donaldson shares her tips on preparing for the cooler months through nutrition and wellbeing. And fitness guru Kelli Burnett gives a few pointers on how to keep motivated and stay on track with our goals. We have two yummy recipes to try at home including Anzac bliss balls on page 15, which take only a few minutes to make. Then on page 19 is our recipe for

a wholesome autumn salad using lots of seasonal veggies to top up your nutrients. Learn more about hemp seed oil on page 9. It’s a relatively new product on the health and wellbeing scene, but it is quickly gaining a reputation among those looking to achieve a balanced and well body. Remember, if you are worried about staying well, or looking to make a change in your health regime, come in store for a free wellness check. Our in-store experts can make recommendations and tailor a plan to suit your needs. Here’s to sticking to our resolutions, goals and having a happy and healthy 2019! Derek and the CHS team.

In this issue 5.

Store directory


Nutrients for nourishing


Introducing... Hemp seed oil


wellness check

Find your closest CHS Store.

Serena Donaldson, CHS naturopath, shares her top tips for autumn and preparing for the months ahead.

CHS natural health consultant Susie Tsaclis shares her knowledge of this product.

See page 5 for details

12. Absolute essential

Naturally Chiropractic’s 16. Meet Dr. Gabriel Lewis.

recipe 19. Seasonal Roast veggie salad with

dukkah-crusted halloumi.

in the community 21. CHS A round up of news from Keep moving this autumn

Personal trainer and fitness expert Kelli Burnett shares her top tips for keeping active as we head into the cooler months.

our stores.

our experts 22. Ask Meet Álvaro Muñoz from Lemon Tree Organics.

Healthy by Nature is published by Community Health Stores, created by WOODS Agency, print and distribution by Webstar, cover photography Jereme Aubertin. Special thanks to Alicia Necklen, Ãlvaro Muñoz, Bronwyn Lowe, Casey Vassallo, Catherine Murray, Dr. Gabriel Lewis, Finn Necklen, Kelli Burnett, Maxine Scoble, Nicole Freebairn, Serena Donaldson and Susie Tsaclis. TAPS PP3591

Dead Sea Mineral Skincare Best for creating a spa experience which leaves the skin feeling smooth, relaxed and hydrated. Rich, restoring and remineralising, the unique combination of minerals Spend $20 or help to replenish and more and get a purify the skin.


toothpaste Everything you need to know about essential oils and how they help with healthy living.



A Healthy by Nature Promotion

Autumn is here Embrace the changes of this season, as you watch the trees turn colour and the crisp air get fresher.This is also a good time to check the family’s health needs during a seasonal change and here are three products that can help:

2. Good Health Viralex® Everyday Immune Support ••  High Strength Olive leaf – A well-known, effective herb to help build immunity long-term ••  Suitable for teenagers to strengthen their immune system ••  A comprehensive formula for effective acute use Olive Leaf - credited with providing an exceptional level of antioxidant protection for immune resistance. Beta Glucan - an extract from the cell wall of the nutritional yeast Saccharomyces cerevisiae, it nourishes and activates the immune system. Astragalus - helps build up immunity.

GOOD HEALTH Viralex® Kids Immune Chews, Viralex® Everyday Imune Support, Vitamin C Plus

1. Good Health Viralex® Kids Immune Chews ••  Children's immunity support ••  Winter wellness protocol ••  Daily immune booster Wellmune® - a natural active ingredient from the nutritional yeast Saccharomyces cerevisiae, that has been scientifically researched to help support children’s health and immunity, not just within the colder months, but all year-round*. Vitamin C - an essential vitamin for optimal immune function and antioxidant protection. It also helps to support a healthy recovery time. Zinc - is essential for immune system development and function, as well as for growth and healing. In times of stress, zinc often needs to be supplemented. Dosage: Children 1-5 years: Crush or chew 1 tablet daily. Children 6-12 years: Chew 1-2 tablets daily or as professionally advised.


Vitamin D3 - promotes a good level of immunity during the colder months when there are less hours of sunlight. Dosage: Maintenance dose: Adults: Take 2 capsules daily with food. Acute dose: 2 caps 2 x daily with food. Children: 6-12 years: 1 capsule daily with food. Acute dose: 1 capsule 2 x daily.

3. Good Health Vitamin C Plus ••  Easy, ongoing all round immune support ••  Daily immune and wellbeing maintenance ••  Suitable for the whole family! Echinacea - is a general immune tonic herb. Commonly used to balance and strengthen the immune system. Elderberry - a gentle but effective herb with a long history of use, in supporting general immunity and children’s health. An ideal herb for helping protect against ills and chills, while providing upper respiratory support. Dosage: Children 3-5 years: Crush or chew 1 tablet daily. Children 6-12 years: Chew 1-2 tablets daily. Adults: Chew up to 4 tablets daily. A yummy tasting berry flavour. *References: 1 Meng. (2016) Baker’s Yeast Beta-Glucan decreases episodes of common childhood health in 1-4 yr old children. Journal of Nutrition and Food Sciences (2016) 6:4 Good Health Products, Auckland. Always read the label and use as directed. Vitamins and minerals are supplementary to and not a replacement for a balanced diet. If symptoms persist, see your healthcare professional.

CHS store directory Where to find the nation’s best independent Natural Health stores in locations all across New Zealand.

Sharing a committment to healthy communities

AUCKLAND - NORTHLAND Health Essence Sylvia Park 286 Mount Wellington Highway Auckland Tel 09 573 0310 www.healthessence.co.nz Lemon Tree Organics 107 Queen St Auckland Tel 09 303 3107 www.lemontreeorganics.co.nz Lemon Tree Organics Westfield St Lukes Auckland Tel 09 846 4477 www.lemontreeorganics.co.nz Way of Life 66-68 Edinburgh Street Pukekohe Auckland Tel 09 238 7806

BAY OF PLENTY Bethlehem Health & Tea 229c State Highway 2 Bethlehem Tauranga Tel 07 576 9442 www.bethlehemhealth.co.nz Gate Pa Complete Health Shop Shop 13 1000 Cameron Road Tauranga Tel 07 579 6262 www.gatepacompletehealth.com Plum Organics Fashion Island Gravatt Road Papamoa Tel 07 574 2160

WAIKATO Tonic Health Centre Place Shop 58 Centre Place 501 Victoria Street Hamilton Tel 07 839 2522 www.tonichealth.co.nz Tonic Health Chartwell Shop 125 Chartwell Shopping Centre Hamilton Tel 07 854 8342 www.tonichealth.co.nz

Tonic Health The Base The Base Formation Drive Te Rapa Hamilton Tel 07 847 0340 www.tonichealth.co.nz The Herbal Dispensary 6 Wallis Street Raglan Tel 07 825 7444 www.theherbaldispensaryraglan.co.nz

TARANAKI The Health Shop Shop 18 Centre City Shopping Centre New Plymouth Tel 06 759 4342 www.thehealthshop.nz

LOWER NORTH ISLAND Health for Life The Plaza Shop 113 The Plaza Palmerston North Tel 06 356 7860 www.healthforlife.co.nz

Worried about your general health and wellbeing? Come and talk to us.

Health for Life Feilding 102 Fergusson Street Feilding Tel 06 323 8301 www.healthforlife.co.nz Health for Life Coastlands Shop 27 Coastlands Shoppingtown Paraparaumu Tel 04 296 1227 www.healthforlife.co.nz

SOUTH ISLAND Queenstown Natural Health Shop 9 Five Mile Shopping Centre Frankton Queenstown Tel 03 441 4225 www.queenstownnaturalhealth.nz

FREE WELLNESS CHECK AT ANY CHS STORE* Bring this coupon in store today and complete a free wellness consultation with a CHS expert.

Tasman Health & Herbs Shop 62 Richmond Mall Richmond Tel 03 544 5769 Sharing a committment to healthy communities

For more information about Community Health Stores visit communityhealthstores.co.nz

*Coupon is valid for one free in store wellness consultation in any Community Health Store. Offer must be redeemed before 1.6.2019.

A Healthy by Nature Promotion

Salt your way to health Salt of the Earth’s Celtic salt is sun-dried, unrefined and delicately hand harvested, allowing your body to naturally absorb its minerals and trace elements.


CELTIC SALT Hand harvested sea salt

CELTIC SALT Coarse sea salt grinder

Salt of the Earth’s pure, unrefined sea salt contains a vast array of trace elements. Modern science has determined that 24 of these elements are essential for life, although many believe a proper balance of all elements is necessary for our bodies function. In conjunction with a well-balanced diet, sea salt helps replenish our bodies with these essential minerals and trace elements. Many illnesses and poor health conditions have been traced to a deficiency of minerals - the same minerals found in Salt of the Earth’s Celtic Sea Salt. The composition of our blood plasma, lymphatic fluid and extra cellular fluid all mirror the chemical balance of the ocean water from which the salt is derived. The human body uses the minerals and trace elements in Celtic Sea Salt to create electrolytes, maintaining these ‘internal oceans’ which are vital to the proper functioning of every system in the body. For the past 30 years, there has been a general belief that all salt is bad for you. This is not the case with Celtic’s pure, unrefined sea salt. Research is often based on table salt, which goes through a refining process that extracts 82 of the 84 mineral elements, leaving almost 100 per cent sodium chloride. It’s this sodium chloride which can build up in the body and cause health issues.


The benefits of our salt

• • • • •

Helps to lower Sodium Chloride levels Contains 84 essential mineral elements Supports healthy blood pressure BFA registered product Nature et Progres certified.

A time-honoured method Harvesting sea salt is a tradition passed on from generation to generation. Along the coastline of France, Salt of the Earth’s light-grey Celtic sea salt is harvested manually without any mechanical manipulation. This ancient, time-honoured method of harvesting ensures a pure, unrefined, fully mineralised, well-balanced sea salt of the highest potency. Highest quality product Salt of the Earth’s Celtic sea salt remains 100 per cent natural with nothing added and nothing removed, and is certified by two of the world’s most respected associations - Nature et Progres of Europe and the Biological Farmers of Australia. To find out more about the benefits of Celtic sea salt visit www.celticsalt.co.nz or call 06 751 5223. Available at your local Community Health Store.

E sNsuet rients ntial for


Nutrients for nourishing Serena Donaldson, a Community Health Stores naturopath and store manager, shares her top tips for autumn and preparing for the months ahead. As the autumn months approach, it’s the optimal time to ensure our bodies and minds are healthy leading into the winter months. A bit of time and care now will ensure you're ready for anything winter might send your way. We know it’s a good idea to monitor our sleep to make sure we’re getting enough, keep exercising even though the days are getting shorter, and take note of our stress levels as we juggle our busy lives. What we put into our body also plays a huge part in how we function and protect ourselves against illness. Around 80 per cent of our immune system lies in our gut, so it’s important to go into the winter months with a healthy digestive system. Probiotics are essential for our immunity and can be found in fermented foods such as miso, sauerkraut and apple cider vinegar. Vitamin C is essential for protection against winter bugs, giving a boost to your immune cells. If you do get sick, vitamin C may also aid in a faster recovery. Find this key nutrient in seasonal fresh fruit and vegetables such as citrus, capsicum and feijoas. Lypo-Spheric vitamin C is great to take as it absorbs quickly and has a high potency.

"Start increasing your intake of garlic and ginger. Garlic has antimicrobial properties and ginger is great for circulation in the cooler months..."

-Buy Children’s DHA

237ml get 50% off Children’s DHA 180ct

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Herbs are great for immunity too. Olive leaf and echinacea are well known for their immune-boosting properties and can be taken daily as a preventative measure. In liquid form, these can be added to warm drinks such as herbal teas or lemon and honey drinks. Whether you’re getting your body in its best shape, noticing the effects of a busy life, or feeling a little under the weather, drop in and see the experts at your local Community Health Store for advice and guidance on keeping your body and mind in good health.

Always read the label and use as directed. If symptoms persist see your healthcare professional. Exclusively available in New Zealand from NaturalsMeds while supplies last.*

A Healthy by Nature Promotion

Exciting times for New Zealand’s own HempFarm Dave and Anne Jordan from HempFarm NZ are celebrating 10 years in the hemp industry.They have been developing their harvesting and processing methods, specializing in the growth of a tall variety of hemp cultivar, known as a dual crop.This season they have approximately 500ha in the ground throughout five regions, 20 fields ranging from 5-100ha, North and South Island. Alongside raising awareness about the fantastic benefits of hemp for the environment and health and well-being, they also import premium quality hemp seed oil and seed to fill the gap in the market for organic hemp products.


minerals, including iron and magnesium. A perfect addition to a healthy diet, blend into hemp milk smoothies, and sprinkle on your favourite foods.

Hemp Protein Powder

Pure Hemp Protein Powder is a complete protein and essential fatty acid supplement. A great choice for any active lifestyle, it supports muscle growth and development, with 50% protein per serve. Unlike soy and whey, hemp protein is easy on the digestive system. Loaded with vitamins and minerals including iron and magnesium, add it to vegan smoothies, bliss balls and baking for a power packed treat.

Pure Hemp Seed Oil

Hemp Seed Oil is cold pressed from the seeds to protect the vital nutrients. Hemp Seed Oil contains an extremely healthy fatty acid profile. Recognised as a natural antioxidant with a perfect 3:1 ratio of Omega 6 to Omega 3, including Gamma-Linolenic Acid (GLA), it has been shown to reduce inflammation in the body. Drizzle a tablespoon per day on food for a deliciously nutty taste, or take it in capsule form. Either way you will receive a healthy dose of essential fatty acids, which can help to reduce arthritis pain, soothe skin conditions such as eczema and boost energy levels.

What is hemp?

Hemp is an incredibly useful plant, grown and utilized for more than 6,000 years for food, clothing, building materials, fuel and medicine. Hemp produces the strongest natural fibre known to man, used for ropes and twine. Today it is still the plumber's favourite. Inside the stalk is the woody core, which is used in composite materials for car panels and eco plastics. Inside the seed contains a powerhouse of nutrients and is used by millions around the world as part of a healthy diet and lifestyle.

Why take hemp?

Pure Hemp Hearts are the tasty seeds after the shell has been removed. They are the perfect snack for complete wellness. Raw and delicious, it is known as the world’s most nutrient dense seed. Containing all essential amino acids, omega fats, vitamins and

What’s next for HempFarm?

It is an exciting time for HempFarm as they move into their dedicated hemp food facility in Tauranga, where their own home-grown crops with be processed into hemp products such as hemp seed oil, protein powder, de-hulled seed, butter, and hemp milk. Along with the new food facility, HempFarm has also signed a strategic partnership with the iconic Christchurch based company NZ Yarn. This partnership will see the installation of a dedicated hemp fibre processing factory for New Zealand. They will be producing fine hemp yarns and hemp/wool blends which will be used in many applications including carpets, non-woven matting, and composite materials. Come into your local CHS store and purchase any item from the HempFarm range and receive one Promise mini balm.* *Terms and conditions apply. Offer excludes 250ml Hemp Seed Oil.



Hemp seed oil CHS and Health for Life natural health consultant Susie Tsaclis shares her knowledge of this novel product, how it works and how it can help with your health.

While hemp seed oil is a relatively new product on the health and wellbeing scene, it’s rapidly gaining a reputation for those looking for a balanced and well body.

This green oil’s rise in popularity is due to its unique and far-reaching properties, which support and maintain health and wellbeing, while also helping to assist a wide range of specific concerns. What is hemp seed oil? Hemp seed oil is pressed from the hemp seed. The oil contains around 20 per cent of omega 3 oil, which is also found in deep sea fish oil and flax oil. It’s green in colour, with a nutty, spinach-like aroma. It comes as a liquid or in a capsule, while other parts of the hemp seed, such as the powder and fibre, come in powder form. Hemp seed oil comes from a plant which is a cousin of Cannabis sativa. It also comes from a different part of the plant than cannabis, with less than

0.3 per cent tetrahydrocannabinol (THC), so it doesn’t cause any hallucinogenic effects. How does hemp seed oil help? Hemp seed oil has anti-inflammatory, anti-spasmodic and anti-oxidant properties. These can be helpful in arthritis, raised cholesterol levels, skin conditions including eczema, brain function and memory, and for balancing mood and hormones. It also contains omega 6 GLA, which is found in evening primrose oil. GLA is useful for cognition and brain function, eczema, and symptoms associated with the menstruation cycle such as cramping, premenstrual anxiety or depression and painful breasts. As with other oils containing omega 3, hemp seed oil may have a mild, blood thinning effect. Hemp seed oil can also assist with regulating the secretion of digestive juices and hormones, helping to improve circulation to the scalp and boosting hair growth to help remedy itchy, dry, dandruff conditions. You'll find the following elements in hemp seed oil: B vitamins (1,2,3,6), zinc, magnesium, iron, calcium, phosphorus and copper.

Moving into autumn, the electrolyte magnesium is especially helpful after a long, hot summer, with zinc and copper helping to replenish deficiencies before the cooler months ahead. Externally, hemp seed oil is used in cosmetic products such as moisturisers (which don’t clog the pores) and in beautiful, nourishing hair products. Come into your local CHS store to find out more about the range of Hemp products they have available.

Healthy by Nature 9

A Healthy by Nature Promotion

Support wellbeing naturally

In the natural health industry, when we think of support for the immune defences our minds often turn to the herbal compound curcumin found within a common kitchen seasoning – turmeric.This is for good reason. This spice, sourced from a root of a low-lying shrub in the eastern parts of Africa and Asia, turmeric has been used for hundreds of years in the earliest recorded Ayurvedic practice for a range of problems. Host to a few plant chemicals, curcumin has been the most documented for active support of the immune defences.


SOLGAR Full Spectrum Curcumin But curcumin is not that easily metabolised by the body. In fact, only a very small percentage of curcumin actually is taken up in the digestive tract when turmeric is consumed. One of the problems with ‘native state’ curcumin (the form found directly from turmeric) is that it is a lipid soluble nutrient. Lipid (or fat) soluble nutrients need to go through a natural process of micellation (Micellization) before being brought through the digestive wall. This process bundles the lipid soluble molecules in a coating of phospholipids. This allows these special nutrients to become more like a water-soluble nutrient and blend with the watery environment in the gut. This micellation process requires the presence of bile, manufactured by the liver and released by the gallbladder. As expected, for the body to manufacture a substance it required the ingredients, also known as nutrients. These unfortunately are not always readily available, so bile production can be limited at times, based on diet, exposure to toxins, and chemical or pharmaceutical interference. Once the micellation process has been completed, these curcumin bundles can then be introduced to the specialised cells along the walls of the small intestines – the sites of absorption. Here is where curcumin comes up against its next challenge. The sites of absorption along the intestinal wall have gaps that only about 50nm (nanometres) wide and a lot of the naturally ‘packaged’ curcumin is bigger than this and won’t fit into these gaps. This means that these micelles can only

be absorbed through selected areas along the gut walls, again reducing the potential for absorption even greater.

So, what is a person to do when they want to increase their uptake of curcumin? This is where science comes to the rescue. The Scientists working for Solgar have developed a specialised curcumin product that matches the biological function of the body (micellation), and have been able to produce curcumin ‘bundles’ that fit into the absorption gaps all along the intestinal wall. All the processes required for curcumin to be extracted from the turmeric, packaged into micelles and made into a water-soluble substance for easy absorption is complete and presented in an easy to take gel cap. And even better, to match the bioavailable quantity that is found in only one of Solgar’s Full Spectrum Curcumin 185x, you would need to take 20 to 25 capsules of native-state curcumin! Studies have also shown that this form of curcumin also hits peak absorption rates within one hour of consumption and is detectible in the blood even after 24 hours, making Solgar’s Full Spectrum Curcumin an easy to take one-a-day way to increase the levels of this product that supports the immune function and defences.

Always read the label and take as directed. If symptoms persist, see your healthcare professional. Solgar NZ Limited, Auckland. TAPS NA10721.*Compared to standard curcumin from turmeric. ** Special offer available in CHS stores. While stocks last. Terms and conditions apply.



Keep moving this autumn Personal trainer and fitness expert Kelli Burnett tells us how to keep active as we head into the cooler months.

Kelli has been a personal trainer for three years. She finds herself most passionate about her job when working with women, especially mums who can find themselves neglecting their own needs and prioritising their family ahead of their own wellness. “I best relate to other mums for obvious reasons - I am one! My thrill comes from helping women, especially mums to see their own worth beyond motherhood. I love to see them give some attention to themselves amongst all the other demands and pressures placed on them through today's busy lifestyle." A mental shift "I love helping them get back to feeling like they are strong, beautiful and worthy creatures, because we all are. For me, it’s just as much of a mental shift that is required as it is physical and my training approach addresses both.” Why is it important to keep active in autumn? Autumn should be the season to really get the most out of your training, it's the end of summer drinks and BBQs which we all seem to fall victim to when trying to manage our calorie intake. With winter following soon, the weather can set a lot of people back when it comes to getting out of bed and outdoors.


Make the most of daylight savings Autumn still gives us five weeks of daylight savings, so make the most of the longer days and use that time to get your body moving. Once the days become shorter and colder, you should find yourself on a roll with continuing your daily activities. If you are losing daylight hours once daylight savings ends, there are plenty of cost-effective indoor options for you to choose from and a plethora of apps available to assist you with exercise at home.

Try at home Complete each exercise below for 30 seconds x 4 sets with a 15 second rest inbetween. 1. Body weight squats - Focuses on your hamstrings, quads and glutes. Tip: you can use small hand weights to add resistance. 2. Push ups - Targets your chest, shoulders, triceps, laterals and strengthens your core and glutes. Tip: ensure you tense the whole body to get the maximum benefit. 3. Planks - Targets all the major core muscle groups. Tip: You can plank on your elbows or up with straight, extended arms for an extra challenge.


*WHILE STOCKS LAST Always read the label. Use only as directed. Supplementary to and not a replacement for a balanced diet. Vitaco Health (NZ) Ltd, Auckland. 10216_NZ. DA1935AS002

A beginner’s guide to essential oils Essential oils have gained popularity over the past few years, with many people finding benefits to their emotional wellbeing.

Autumn is the perfect time to prepare for the cooler months ahead, so we talk with Bronwyn Lowe, medical herbalist and CHS store owner, about essential oils and how they can help with healthy living.

In times of physical or emotional needs, people are becoming more inclined to reach for essential oils in their search for a remedy or relief. In fact, it’s been said that essential oils are the complete ‘materia medica’ for the mind, mood and emotions. Autumn is the perfect time to prepare for the cooler months ahead, so we talk with Bronwyn Lowe, medical herbalist and store owner, about essential oils and how they help with healthy living. “When people think of essential oils and aromatherapy, they instantly think of destressing and calming,” says Bronwyn. “Essential oils have gained popularity over the past few years, and many people are finding benefits to their emotional wellbeing by using essential oils externally.” The ancient art form of aromatherapy has been used by all the great


civilisations of the world, including the Greek, Roman, Egyptian, Chinese and Indian. Hippocrates, the ‘Father of Medicine’ (460BC), recommended aromatic baths and scented massage to enhance and prolong life. Alongside traditional wisdom, there is ongoing scientific research and development in aromatherapy. We can see images showing the aroma molecule working on the brain. Powerful aroma molecules via the olfactory bulb gain immediate access to our mind, mood and emotion. In the quest for a more natural approach to their lifestyle, people are also using essential oils for natural home cleaning products and skincare. Counting on quality There’s a lot of misleading information surrounding essential oils and

their quality, so Bronwyn suggests researching brands and companies, so you know you’re purchasing from a reputable source. She recommends making sure: • The oils are organic • The oils are sustainably sourced • The oils are fair trade • The oils are of medical quality. “When you purchase certified organic oils, you can have peace of mind that your oil is pure and free from chemicals,” says Bronwyn. “It’s also important to make sure the essential oil is 100 per cent pure and undiluted.” Enjoying your essential oils There are many ways to enjoy essential oils, depending on your needs and personal preferences.

ease the congestion and pain of a stuffy nose, sinuses, or a chest infection, while also providing antibacterial and antiviral actions. Peppermint, thyme, manuka or a specific blend for congestion work well. Hot and cold compress - A compress is made by filling a bowl with hot water, adding 4-5 drops of essential oil, soaking a piece of absorbent material large enough to cover the area being treated. Squeeze out excess water and place over the affected area, securing it with a bandage or similar. Leave until compress has cooled and repeat as necessary. Cold compresses are made in the same way, using ice-cold water. Room method - Use essential oils to enhance your environment with diffusers, candles, room sprays and water bowls. If you don’t have these, simply remove the lid of the bottle. Smelling the oil passes the essential oil molecule through the olfactory bulb in our brain. Essential oils for autumn ailments A change of season is a great time to reassess your health goals, according to Bronwyn, and ensure you have adequate sleep, proper digestion and stress management for general good health. Essential oil blends for the cooler months are:

Skin - Essential oils are diluted and used on the skin in carrier oils, creams, lotions, body washes and massage oils. Using oils in this way allows the oil to be absorbed through the skin and dispersed through the body, with the added benefit of the aroma delighting the senses. Hair and scalp - Add a few drops of essential oil to your shampoo or conditioner, or for a real treat mix essential oils into a carrier oil and wrap the hair in a warm towel for 1-2 hours. Chamomile and bergamot encourage healthy hair growth. Baths - Add 5-6 drops of essential oil to a warm bath, swirl around, and soak for 10-15 minutes avoiding any eye contact with the water. Don’t make the water too hot, or the oil will evaporate too quickly. For a foot or hand soak, add 2-3 drops of essential oil to a large bowl of warm water, and soak for 10-15 minutes. This is a lovely treat to leave you feeling soothed and revived after a long day of standing or after strenuous exercise. Inhalation - Using a towel over the head with a steaming bowl of water and essential oils is an effective way to help

Eucalyptus, lavender, tea tree, cypress, manuka, pine scotch and thyme, which help with immune function and to support recovery. Orange, lavender, marjoram, mandarin, ylang-ylang and chamomile, which help support sleep and aid with insomnia and nightmares. Continue to use your other favourite blends throughout the season to address ailments and enhance your health and wellbeing. Caring for your oils Just like wine, some oils improve with age, while others are best replaced more frequently, says Bronwyn. As a general rule, most oils for use in burners and diffusers will keep up to two years. To look after your essential oils, Bronwyn suggests: • Keep them in a cool, dry place out of direct sunlight • Keep them in the bottle they are supplied in • Tightly fasten the lids • Do not use plastic bottles; they are not suitable.

Safety tips Essential oils are fun and easily accessible, however there are cautions with essential oils that you should know about: • Never use oils directly on the skin. • Keep oils away from mouth and eyes. • Do not use more than the recommended amounts. • Never use undiluted amount when bathing young children or babies. • Essential oils should not be taken internally unless directed by a qualified practitioner. • If you are pregnant or have existing health conditions consult with a qualified practitioner before using essential oils.

Healthy by Nature 13

A Healthy by Nature Promotion

Feeling bloated, gassy and uncomfortable? We’re often running from one place to another and eating on the go. Sometimes we make unhealthy food choices for convenience sake, and don’t allow our bodies time to rest and digest. We’ve all experienced it before - the bloated feeling in your stomach, the build-up of gas in your gut and the general discomfort. The good news is that it doesn’t have to be that way.

BIOTRACE Bio Vital Enzymes, CanShield Plus, Allicin Normal ageing causes a decrease in the natural production of digestive enzymes needed to break down our food. This mechanism can also be affected by infections, yeast and microflora imbalances in the gut, some medications, and mineral deficiencies. We can support our digestive systems by limiting foods that are high in fat, eating more fibre, having a regular eating pattern, staying hydrated, exercising regularly, and managing our stress. Supplements can also be useful to support good digestion and healthy microflora in the gut. When partially undigested food passes through our digestive tracts, essential nutrients are lost and we get that bloating and gassy feeling. A great way to support digestion is by taking a digestive enzyme product such as BioTrace BioVital Enzymes, which is designed to help break down proteins, fats, dairy, soy, legumes, fibre and sugars. It may support those with food intolerances. BioVital Enzymes also contains a special enzyme called serrapeptase, which research shows, may help to digest biofilms in the gastrointestinal tract. Biofilms can house and protect colonies of undesirable microbes and parasites from antibiotics and other anti-infective agents.

The BioTrace difference: • Excipient-free - no nasty chemicals • Non-GMO ingredients - gluten free • Pure & natural • Research & evidence based. A happy gut with a balanced microflora is vital to our health, and an imbalanced gut flora can also lead to bloating, gassiness, and digestives issues, as well as weakening the immune system, causing sugar cravings and fatigue. BioTrace CanShield Plus is a powerful herbal blend that provides natural support for the maintenance of normal yeast levels in the gut and helps maintain a healthy balance of microflora. This is especially important following prolonged antibiotic use which eliminates both good and bad bacteria, often compromising the immune system. A good multistrain probiotic with broad spectrum support such as BioTrace Probiotic can further encourage the growth of beneficial bacteria. BioTrace Probiotic features special Delayed Release Capsules™ ensuring the probiotics are released in the gastrointestinal tract (not the stomach), where they are needed most. BioTrace Allicin provides a high dose of the bioactive compound in garlic that is known for supporting detoxification and the immune system. In Asian countries garlic is commonly eaten with street food to help prevent stomach upset. This is because allicin (garlic extract) is high in organosulfur compounds which help to combat undesirable microbes and make many foods more digestible. Talk to your Community Health Store practitioner about how the BioTrace product range can help you support your health today. Always read the label and use as directed. If symptoms persist consult your healthcare professional.


BioTrace, Auckland.

NEW PRODUCT LAUNCH Limitless Empower Natural Plant Protein

Make at home Anzac bliss balls



Try this new, healthier take on the traditional Anzac biscuits. They're super simple, quick to make and use only five ingredients. Nicole Freebairn, CHS Nutritionist shares this scrummy recipe.







Dutch Chocolate

Sizes: 1kg, 500g

rich vanilla

Sizes: 1kg, 500g


Makes 10-12 balls 20 pitted dates, soaked in boiling water for 10 minutes 2/3 C rolled oats 1/2 C roasted unsalted cashew nuts 1/2 C shredded coconut

Did you know? • These bite-size morsels are an easy way to get fibre, minerals and vitamins into your diet. • They're dairy-free and refined sugar-free and often are gluten-free too. • Bliss balls pack and travel well and are easy to eat on the run. • They contain natural sugars and will satisfy any sweet tooth. • Kids love them. Pack them in the school lunchbox to help sustain energy levels. • Freeze them and enjoy straight from the freezer for a cool treat.

1/8 tsp Himalayan salt Method: Combine all ingredients in a blender until the mixture forms a large ball around the blade. Should be firm and sticky so that when you press it together with your fingers it easily keeps shape. Roll into balls (about 1 tbsp per ball) and store in an airtight container in the fridge. Tip: Try adding your favourite protein powder to the mix for added nutrition. Just add 1 tbsp to the mix before rolling into balls.

• 100% Natural • 100% Vegan • 100% GMO Free • 100% Gluten Free • Pea/Mung Bean Blend • Rich, cream like flavour

Adjusting to autumn We talk with Dr. Gabriel Lewis of Naturally Chiropractic, to find out how to keep your body healthy and balanced throughout the autumn months. As the weather gets cooler we tend to retreat indoors and prepare for stormy weather, dark nights and short days. But what if we turned it around and instead looked at autumn in a positive light, as a time to reset good habits and healthy vibes? What role does chiropractic play in keeping healthy? Chiropractic is a natural healthcare modality, focussing on the relationship between the spine and the nervous system. Chiropractors ensure the spine and pelvis are functioning well, enabling the nervous system to function optimally, and use a range of techniques to achieve these results. Techniques are adapted to meet the individual needs of each client.

positive mindset. It’s much easier to stay prepared than it is to get prepared. How does the work of a chiropractor supplement the work of other health professionals? While chiropractors focus on the spine and the nervous system, health is multifaceted, with the needs of the body changing over time. This means you may need to see more than one provider and make lifestyle changes in order to achieve your health goals. For example, if you’re constantly in a high-stress environment, eating poorly and not moving your body as it should, your body will struggle to thrive. How can a chiropractor assist with preparing for the cooler months? I like to take an all-round, pro-active approach to health, rather than reactive. As a chiropractor, I analyse the spine for areas of dysfunction that could contribute to the nervous system underperforming. It’s the nervous system that controls every single function in the body, including the immune response, so it’s imperative it’s always performing optimally. Alongside their adjustments, I like to provide my customers with further tools to assist in staying healthy, including a focus on gut health, movement and a

What tips do you have for keeping healthy at home? Posture – It’s important to be mindful of posture, especially in this day and age when technology is constantly all around us. Consider how long you’re spending looking at screens and using technology, and when unavoidable, ensure you’re providing your body with good ergonomic positioning to lessen the damaging effects. Poor posture is a form of trauma to the body and consistent micro traumas over time can lead to a greater problem. It’s much easier to take a proactive approach to the health of your spine.

“Be positively optimistic and try to educate, encourage or empower at least one person each day.” Movement – Our bodies are designed to move, therefore we need to be doing some form of exercise most days of the week. Find something you enjoy doing and do it! If lifting weights in the gym isn’t your scene, then perhaps a beach walk is. The most important thing is that you’re moving your body. Nourish – Nourish your body with good food, plenty of water and quality sleep. I do not believe in diets, rather I try and focus on eating whole foods. If it comes from nature, I eat it. If it was made in a factory then I try and avoid it. Mindfulness – Maintain healthy relationships and try and focus more on the positives. Take time out of each day to do something that brings you joy – this will be different for everyone. The key is to make small, sustainable changes, that will then become a lifestyle.

Healthy by Nature 17

skybright colloidal silver liquids, creams and gels Buy two products from our range and get a FREE 250ml bottle of Colloidal Silver (worth $27.50)*. Offer only available at CHS Stores

*Offer excludes Colloidal Silver Aloe Vera Gel 30g

MĀNUKA. WATSON & SON BLACK LABEL T H E WO R L D ’ S F I N E S T P R E M I U M M Ā N U K A H O N E Y 100% New Zealand. 100% Natural. 100% Traceable. Mānuka excellence produced without compromise.

Get the best of the season Nicole Freebairn, Qualified Nutritionist at CHS store Tonic Health in Hamilton, shares her latest healthy salad recipe.

Roast vegetable salad with dukkah-crusted halloumi Serves 2-3 Salad



1 packet of halloumi (200g) 1 orange kumara 1-2 carrots 1 beetroot 5 brussels sprouts 2 tsp Moroccan seasoning 2 handfuls of baby spinach Lemon wedges, to serve

¼ C pistachios ¼ C almonds 1 tsp fennel seeds 2 tsp coriander seeds 2 tsp cumin seeds Sea salt & pepper

15 mint leaves, roughly chopped 125g Greek yoghurt (unsweetened) Squeeze of lemon 1 tsp honey

Method: Preheat oven to 200°C fan bake. Cut the vegetables (except spinach) into 2-3cm chunks and spread across a large oven tray with a small amount of coconut oil and seasoning. Roast for 20 minutes or until vegetables are cooked. While the veges are roasting, prepare the dukkah. Heat a pan over medium heat and add all ingredients except the salt and pepper (no oil). Stir with a wooden spoon continuously for a few minutes until fragrant. Be careful that it doesn’t start to burn. Remove from heat and leave to cool for a few minutes. Season and transfer to a food processor or blender. Blitz until crumbly but not a fine powder (this won’t take long). Rinse the halloumi in water and pat dry with a paper towel. Cut into slices approximately 0.5cm thick. Coat the halloumi in dukkah by putting it in a bowl and tossing with a small amount of olive oil and dukkah. Heat a pan over medium heat with a small amount of olive oil. Fry the halloumi for a few minutes on each side. Prepare the dressing by combining all of the ingredients in a small bowl and mixing well. Assemble the salad on plates with fresh baby spinach as a base and lemon wedges to serve.

This recipe is rich in: FIBRE Root vegetables such as beetroot, carrot and kumara are rich in soluble and insoluble fibre which helps to encourage good gut bacteria, stable blood glucose levels and regular digestion. POTASSIUM Beetroot is rich in potassium and dietary nitrates, which a number of studies suggest are beneficial to blood pressure and cardiovascular health. ANTIOXIDENT COMPOUNDS Carrots and kumara are rich in antioxidant compounds known as carotenoids (a precursor of vitamin A), which helps protect cells against free-radical damage and boosts immunity. EXTRA NUTRIENTS Spinach includes various vitamins, minerals and other antioxidant compounds in a fibre-rich low-calorie package.

Healthy by Nature 19

A Healthy by Nature Promotion

Gently does it Rachael Nielsen at CHS store The Health Shop has been practising the Bowen Technique since mid 1990 and has helped many people with this gentle method.We talked to Rachael to find out more about this popular technique and discover why it might be right for you.

What is the Bowen Technique? The Bowen Technique is a dynamic system of muscle and connective tissue therapy that was developed by the late Tom Bowen in Geelong, Australia. Sometimes referred to as the homeopathy of bodywork, it utilises subtle inputs to the body (known as moves), stimulating the body to help the body to heal itself. The healing can occur at all levels as needed, from physical, chemical, emotional, mental or energetic.

What can I expect in a Bowen Technique session? A session consists of a series of gentle moves through lightweight clothing, or direct to the skin. The client usually lies on a bed or table (or can be sitting on a chair) but isn’t limited to inside. Bowen can be practised anywhere from the sports field, on a plane or train to the location of an accident, wherever it is needed. Each session may last from fifteen minutes up to an hour. Often surprisingly, few sessions are needed to help alleviate issues even if they are long-standing complaints. Results can be retained for a long time, generally until an injury reoccurs before another session is required.

"It can provide relief for many types of injuries and other health problems, both acute and chronic..." What kind of ailments can it help? The Bowen Technique offers tremendous benefits to clients with very little effort on the part of the practitioner. It can provide relief for many types of injuries and other health problems, both acute and chronic, and it does so holistically via the body's innate healing mechanisms. The practitioner's moves deliver signals to the nervous system at specific locations (on muscles, tendons, ligaments, or nerves), and the body responds in its own time, within its vital capacity. While there are a few, very specific situations in which a particular procedure is contraindicated, Bowen Technique is appropriate for people of all ages (including babies), in all degrees of health. Bowen can also help clients with sciatica, sore lower backs, chronic headaches, migraines and much more. To find out more about the Bowen Technique and if the treatments are for you, get in touch today with Rachael at The Health Shop. Phone 06 759 4342, email healthshop30@xtra.co.nz or visit thehealthshop.nz.


In your

community Check out the latest from our group of stores and what they’ve been up to in their local communities.

1. CHS Store - The Herbal Dispensary in Raglan sponsored the men on the Poutama Tane Mentor Training Kai – a community led rites of passage that encompasses Kaupapa Maori, outdoor adventure and the philosophy and practice of non-violence. 2. CHS store - Health Essence in Sylvia Park proudly supported City of Sails Rock’n’Roll Revival Club fundraising quiz night by donating a salt lamp and some goodie bags for the event. The club has been fundraising to help junior club members travel to and compete at the Junior National Rock and Roll Dance Championships being held at Easter at Invercargill. 3. CHS Store - The Herbal Dispensary held a successful event in their Raglan Store with Natural Meds showcasing their Collagen Powder. It was a chance to offer customers free tastings and to learn more about this new product and how it can help aid good health. A mix of organic freshly made juice with the collagen powder was shared with customers, which went down a treat.





4. Whaingaroa Women’s Masters Waka Ama team. The Raglan crew travelled to Australia and successfully competed in the Pan Pacific games. Coming fourth in their category, being ten seconds off bronze. CHS Store - The Herbal Dispensary sponsored a gift hamper for their raffle contributing to travel costs.

Healthy by Nature 21

Meet Álvaro Muñoz from Lemon Tree Organics Lemon Tree Organics stores are part of the Community Health Stores group, found in two locations across Auckland. We met co-owner Álvaro and found out why he loves working with CHS. How did you find yourself as part of the CHS Group? I began working in natural health in 2003 when my family bought a health shop. I thoroughly enjoyed the industry so I studied towards an honors degree in Herbal Medicine and Naturopathy which I finished in 2012. I opened my own Lemon Tree Organics shop in 2016 with my sister. We joined the CHS because we liked the ethos, expertise and community focus. What is the best thing about your job? Helping people. I always love hearing how happy people are when their health improves. It is so important for an enjoyable, abundant and joyous life. Being even a tiny factor in that is reward enough.

"I always love hearing how happy people are when their health improves".

Why do customers keep coming back to Lemon Tree Organics and CHS stores?

Tell us about an experience with a customer whose story stands out to you?

I think the public recognizes that asking people with experience and knowledge helps save time and with so much conflicting information they seek reassurance and guidance. Sometimes people walk out with just simple advice or recommendations of tests or avenues to uncover in their health challenges.

Last year I had five women with fertility issues fall pregnant and have babies. I have met three of the babies so far and it’s just so nice to see a mum so happy with her baby. Definitely a nice feeling.

How does your store support your local community?

What are your top tips for staying well this autumn to beat the bugs?

Offer the best advice and products we can. We’re well known in the area as we’ve been here 16 years, so the locals know they can trust us and come to us for honest advice and help. We support local initiatives, fundraisers and also work with local doctors and health practitioners.

Begin optimising vitamin D levels; add quality probiotics and vitamin C in preparation for winter. Essentially, start supplementing for immunity and allergy support. Visit a local Community Health Store for more tips and personalised suggestions.


Do you feel happy on the inside? by Karin Spicer N.D Lifestream Naturopath

There are so many things in our fast paced lives that can throw our health on the inside out of balance. A diet high in processed foods, long hours at work, stressful days, not getting enough sleep, smoking, consumption of high levels of alcohol and caffeine are just a few examples of factors that can effect on the balance of good and bad bacteria in our gut, and ultimately our overall health and wellbeing.


igns that your gut is out of balance can include digestive bloating, excessive wind, constipation, or bad, breath. We may experience a lack of energy because we are not accessing the nutrients from our food properly, as well as dull and blemished skin from an overload of toxins in our system.

e m y u B

Lifestream Advanced Probiotics 14 Strains is a scientifically researched, unique, multi-strain probiotic that helps to repopulate a wide variety of the beneficial bacteria in our gut. It contains probiotic strains which support digestion and bowel health, skin health and our immune system. Advanced Probiotics 14 Strains is microencapsulated so the strains survive the acidity in the stomach on their journey to the bowels, and also means that the product does not need to be refrigerated. Lifestream Bowel Biotics Fibre is an all-natural blend of psyllium fibre, prebiotic inulin and probiotics to support healthy bowels and regular bowel motions. The psyllium helps to sweep old matter out of the bowels, helping with bloating and removing toxins in a timely manner. The Prebiotic fibre; inulin, supports the growth of the good bacteria in our gut, and regular bowel motions. When taking extra fibre in your diet it is important to increase your water consumption as the fibre needs water to do its job. So bring your good gut bacteria back into balance with Lifestream Advanced Probiotics 14 Strains, and keep your bowels healthy and regular with Lifestream Bowel Biotics Fibre – an effective, synergistic combination to support our overall gut health and keep you feeling happy from the inside, out!


Get m

e Free


RECEIVE A FREE BOWEL BIOTICS FIBRE 100g when you purchase Lifestream Advanced Probiotics 14 Strains 60s* *While stocks last

Visit us at lifestream.co.nz


Always read the label and take only as directed. Supplementary to a balanced diet. Lifestream, Auckland. TAPS PP0000


Support little ones against winter ills & chills With children back at school and the colder weather on the way, now is a key time to start some healthy habits, to support the function of your child’s immune system, in time for the winter ills & chills season. MAKE HAND WASHING A HABIT Good hand washing habits are the first line of defence against the spread of many illnesses, such as the common cold¹. Teach your children to wash their hands before every meal, after playing outside or using the bathroom and after coughing and sneezing. KEEP THEM HYDRATED Proper hydration helps your body’s systems function at optimum level and helps support the immune system², however, it can be difficult to get your child to drink enough. Try adding some interest by adding some frozen berries to their water or a squeeze of lemon or lime. AT U R L


Research has shown a direct link between sleep & the immune system, with sleep deprivation weakening the immune system leaving us less protected³. Setting up a sleep routine with a consistent bedtime can be very beneficial, as well as keeping screen time to a minimum. Ensure that their bedroom provides a dark, relaxing environment that they feel comfortable in.






ENCOURAGE NUTRIENT-RICH FOODS Children require a good supply of protein, calcium, fibre, carbohydrates and fresh fruits & vegetables, to ensure they are getting the nutrients required for growth, development, energy, brain function and immunity. Aim for a diet rich in fruits & vegetables, protein, and healthy fats, like avocados, nuts and seeds. GIVE THEM AN ADDED NUTRIENT BOOST Thompson’s Junior Immunofort contains a unique blend of vitamins, minerals and nutrients to help support children’s immune systems and is suitable for picky eaters. Its power of five formula contains •

Vitamins B, C, D & E to support healthy immune function

Minerals including calcium, magnesium, zinc & iron to support growth and development

Superfoods including spirulina, broccoli, fruit and wholefood concentrates for fussy eaters

Antioxidants and betacarotene

Nutrients including amino acids and lemon bioflavonoids for added immune system support

Thompson’s Junior Immunofort is also vegetarian & vegan friendly, all wrapped up in a great-tasting chewable tablet. 1. https://kidshealth.org/en/parents/hand-washing.html 2. https://www.fitday.com/fitness-articles/nutrition/healthy-eating/5-immune-system-benefits-of-drinking-water.html 3. https://www.beingwellhc.com.au/blog/back-school-supporting-childs-immune-system/

www.thompsons.co.nz Always read the label and use as directed. If symptoms persist consult your healthcare professional. Integria Healthcare (New Zealand) Ltd, Auckland.

Available in 45s and 90s packs

take a Thompson’s The Natural Advantage

Profile for Community Health Stores

Healthy by Nature issue 4 Autumn 2019  

Healthy by Nature issue 4 Autumn 2019