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TAKE ME HOME - I’M FREE WINTER WARMERS | PL ANT-BASED PREGNANCY | THE BEAUT Y OF COLL AGEN flannerys.com.au | WINTER 2021


Winter 2021 Enjoy your free Flannerys winter magazine! The coldest time of year has arrived, bringing with it thoughts of curling up with a good book & warming cup of tea. The cool change of season also signals the yearly cold & flu season has arrived. Our qualified Naturopaths are in-store every day to help guide and support you to build your immunity and remain at your healthiest. This edition we explore the beauty of collagen for healthy skin and bones, warm you up with nourishing recipes, meet the team behind MOJO kombucha and more! Editors + Designers: Ally McGrath Kate Lyons Content Contributors: Megan Bardsley Lisa Jolly Bec Norris Laura Scherian Nargiza Sowman Bec Taylor Products Team: Chris Johnson Nicole Penney Donna Pennings Ruby Valvekens Anna Wong General Magazine Enquiries marketing@flannerys.com.au These articles are for educational purposes only. Always seek health advice from your healthcare professional. Some products may not be available at all stores.

Find your closest store at flannerys.com.au Stay in touch on instagram @flannerysorganic 2

Contents

WHAT’S INSIDE... 3 What’s New In-Store

Be the first to find out what products are hitting stores this winter.

4 Winter Wellness

Winter is finally here, we’re here to help you make the most of it.

6 What’s in Season

Nourishing root vegetables and vitamin-packed fruits are in this winter.

7 Meet The Farmer

We introduce you to Mark Baston, providing you with incredible organic bananas.

9 The Beauty of Collagen

14 Plant-Based Pregnancy

A Nutritionists trimester-by-trimester guide to a plant-based diet.

16 Go With Your Gut

Meet the team behind MOJO kombucha and their latest products with prebiotic fizz.

23 Slippery Elm

Not sure what to do with slippery elm or what it’s good for? We explain.

24 Products We Love

Our top picks of in-store products you should try this season.

26 Cutting back on coffee

Often thought of as the ‘glue’ found in our bones, muscles, skin, hair.

It’s Australia’s favourite vice, we show you the best alternatives to your morning coffee!

10 Magnesium

28 Light Therapy

Learn about this essential mineral, We need light to thrive and function needed for hundreds of physiological well, with shorter days in winter, we processes in the body. can look to light therapy.

12 Releasing Stress

3 tools to support our body in these moments of stress and uncertainty.

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Winter Warmers

We’ve got 5 nourishing winter recipes for you to enjoy.

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Friendly faces See the products our team are loving!


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NEW products IN-STORE 7

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1. VEGO BAKING MELTS 180g The cult vegan favourite is now available in buttonsized, fine hazelnut Chocolate Melts that are perfect for baking, dreamy hot chocolates or snacking straight from the bag.

2.WELEDA HYDRATING FACIAL MIST 100ml A cool, refreshing mist spray to rehydrate and reinvigorate tired & dull skin. Harnessing the moisturising ability of the prickly pear cactus, it’s also blended with essential oils.

3. PUKKA NIGHT TIME BERRY TEA The latest blend in the night time range from Pukka, enjoy a restorative blend of organic berries, calming chamomile, valerian and echinacea for seasonal wellness.

4. WHOLE EARTH AND SEA OIL OF OREGANO Traditionally used in Western herbal medicine to support immune system health and reduce the severity of symptoms of common colds and flu.

5. THURSDAY PLANTATION ALCOHOL FREE MOUTHWASH This new mouthwash is 95% naturally derived with 100% pure Tea Tree Oil - a natural antibacterial. Try Lemongrass Peppermint, or Eucalyptus Thyme.

6. SUPERFEAST MUSHROOM M8 120 capsules A super convenient way to get your daily dose of Mason’s Mushrooms. Our favourite immunity tonic, now in an easy capsule form!

7. PACIFIC HARVEST NORI FLAKES 15g Compared to other seaweed, nori offers the most plant protein (up to 35%) and is rich in iodine and vitamin B12 which is hard to find in a plant based source! Enjoy these flakes sprinkled over your savoury meals.

8. MINGLE SPICE BLENDS HEARTY STROGANOFF 30g A classic hearty meal for the whole family, Mingle has created a guilt-free stroganoff spice blend without the nasties to create a healthy and fuss-free stroganoff, whipped up within 30 minutes. New Products

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WINTER WELLNESS

The fresh winter air brings about feelings of rugging up, indulging in a cup of herbal tea, nourishing meals & enjoying the slower morning pace. As we know, winter brings about an important awareness to our daily wellbeing. Despite the change of season, our usual stressors and need for daily exercise linger (no matter how cold it gets). Ignoring these can possibly lower your immunity and impact your health. A key to navigating your health ahead of cold & flu season, is to consistently listen to signals from your body. It is always communicating with you and it can take practice to figure out how. Signals such as mood swings, upset digestion, headaches, anxiety, even skin breakouts can be signs of something going unchecked. However, we can feel supported by Mother Nature as she provides us with fresh produce rich in vitamins & minerals that can keep our immune system ticking along nicely. Citrus fruits such as oranges and lemons are teeming with important vitamin C for immune health and maintaining

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Winter Wellness

healthy blood and bones, but did you know broccoli, capsicum, even potatoes can contain vitamin C? Keep in mind, your body will only absorb what it needs of vitamin C, the rest will be disposed of (if you know what I mean). So don’t feel the need to go overboard, and remember that good health is all about the balance. Probiotic rich foods such as kimchi, live-cultured yoghurt and sauerkraut are rich with gut-loving good bacteria that work to fight off excess bad bacteria, keeping you feeling good. Adding miso (fermented soy) into soup to sip on can be an easier probiotic to digest if you’re already on your way to feeling unwell. We’re loving Nutra Organics Ramen Bone Broth mix. With mineral-rich bone broth, and added red miso, it is umami flavour-galore and great for gut health. Try adding it to hot water with some soy sauce or tamari and minced garlic as a warming health tonic if you feel a cold coming on.


Nutra Organics Ramen Bone or Vegetable Broth range

Fresh broccoli for extra vitamin C

COMVITA Manuka Honey & Lemon Lozenges

Pukka Lemon, Ginger and Manuka Honey tea

Head to page [30] for a delicious winter ramen noodle soup recipe. One of the best ways to keep your body happy and healthy is to maintain a winter exercise regimen. Although winter may be the easiest time of year to talk yourself out of a workout - it’s too dark, it’s too cold, etc, the fewer hours of daylight can really put your routine out of sorts. If you can overcome these reasonings, your body, mood and immune system will thank you for it! If your usual outdoor workout isn’t on the cards, opt for an indoor class instead to shake things up. An R&B themed spin class, pilates, or hot yoga will absolutely warm you up. Let’s say you’re starting to feel a little sluggish, perhaps you feel a cold coming on. It’s important to listen to what your body is signalling to you and you may need to take everything down a notch until you feel better.

Manuka Honey is a powerhouse and a great item to have on hand for when you may have an itchy throat - with antibacterial properties and anti-inflammatory effects that may help you feel relief faster. COMVITA Manuka Honey & Lemon lozenges are a family favourite. Try these sweet tasting lozenges to help soothe sore throats. Last winter was a humbling one, but we’ve got the chance this year to harness our wellbeing and feel prepared for optimal health. Be sure that once you have the essentials sorted you remember to check in with yourself for some one-on-one time. Mental health can correlate with how we feel on both the outside and inside, so it’s not to be dismissed. Journaling, dedicated ‘me-time’ and practicing mindfulness (with a cup of Pukka Lemon, Ginger & Manuka Honey tea) is all a part of the wellbeing journey. Words: Ally McGrath Winter Wellness

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WINTER produce

When thinking about winter cooking, you can already smell the aromas of hearty vegetable stews, stroganoffs and spicy curries that warm you from the inside out. Our philosophy with organics is to bring you quality produce that Mother Nature provides for us at the right times. Eating in rhythm with both the sun and the seasons helps our bodies to align with the changes each season brings (and the cold & flus that come with it too). During winter, we are provided with nourishing vegetables, citrus fruits, ginger and so many nutritional powerhouses to help keep us fighting fit throughout the colder months. Here’s what you can find in-store this season:

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FRUIT

VEG

HERBS

apple avocado custard apple grapefruit kiwi fruit

lemon lime mandarin nashi pears orange

pear pineapple rhubarb

asian greens broccoli beans brussel sprouts cabbage capsicum

carrots cauliflower eggplant kale leek mushrooms

onion potatoes pumpkin radish silverbeet sweet potato

ginger coriander dill mint

oregano parsley rosemary


MEET THE FARMER

MISSION BEACH

Mission Beach, Northern QLD We chat with Mark Baston (and farm mascot, Max) from Baston’s Bananas. Hi Mark, how long have you been farming? We’ve been farming organic produce since 2004, but I am a 3rd generation banana grower. So you’ve been in the organic produce business for a long time, is there anything else that grows on your farm? Yes, we also grow a lot of pumpkin such as jap and butternut, and herd cattle. How do you manage any nasty bugs or pests? We spend all day up in the trees and use a lot of manual practices to spot and remove bugs and pests. We also use natural repellants. How long does it take to grow an organic banana tree? The cycle of the banana tree is approximately nine months, but once it’s fruiting, we pick bananas every single day of the week, 52 weeks a year. But of course, our harvests feel the effect of the wind, harsh rain, cold and heat. Every banana on our farm is hand-picked, carried (sometimes up to 60kg at a time) and packed by hand. We can usually pick 120 of these heavy bunches within 40 minutes with 4 of us.

DID YOU KNOW? Bananas are always bent due to a phenomenon known as negative geotropism. Instead of growing towards the ground, bananas turn towards the sun. The fruit continues growing against gravity, giving the banana its familiar curved shape. Bananas are the best fruit source of vitamin B6. Vitamin B6 assists the formation

of red blood cells and certain brain chemicals. It influences brain processes and development, immune function and steroid hormone activity. Despite their firm texture, bananas are composed o f 75% water. That’s even more than a human body, which is 60% water.

source: australianbananas.com.au

Boost your Immunity this Winter Wholefood, Non-Synthetic & Digestion Friendly No Gluten, Dairy, Added Sugar, GMOs

amazonia.com

amazoniaco

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HYDRATES INTENSELY WITH NATURE‘S GOODNESS.

All-Day Hydration Range Discover Weleda’s new All-Day Hydration Range. Our 100% natural, active formula deeply hydrates your skin and acts like a magnet to help your skin store moisture for up to 24 hours. Easy to absorb and with a weightless, noshine formula, it’s time to experience fresh and healthy-looking skin. WELEDA. YOU ARE NATURE.

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HYDRATING CACTUS EXTRACT* 100% natural extract from organic prickly pear cactus Scientifically proven to deeply hydrate skin Rich in water-binding polysaccharides *Patent pending


THE BEAUTY

of collagen

Collagen is the most abundant protein in our body; it’s often thought of as the ‘glue’ found in our bones, muscles, skin, hair, and tendons helping hold it all together. The benefits of collagen come from its high percentage of protein, namely the amino acids glycine, proline, alanine and hydroxyproline. By splitting the chain of amino acids during the manufacturing process, the structure and molecular weight of the collagen is changed meaning that they can specifically target the skin, bones, or joints. There are many different types of collagen available, and not all collagen is created equal. So, it’s important to look for good quality sources, and seek expert advice on the benefits you are looking for from this supplement. Collagen can help boost glowing skin, shiny hair, strong nails, a healthy digestive system. Plus, it provides support to maintain muscle mass and strength to our connective tissues & joints – essential as we age. Collagen powder contains broken down collagen fibres via a process known as hydrolysis, which is why it can be called “hydrolysed collagen”.

Collagen hydrolysate powders can also support bone and joint health. Clinical studies support the use of collagen for joint pain including osteoarthritis and activity-related joint pain. Gelatin Health produces two specific joint and bone collagen hydrolysate formulas that may support the health of the joints and bones. The way that collagen fibres are broken down affects the size of the protein peptide chains, the sequence of amino acids in each peptide chain, and those things significantly affect the function it has in the body. Nutra Organics offers a range of collagen supplements, that specifically target skin, hair, nails, muscle function & repair, energy production and joint & bone support. Targeted proteins can act as signalling molecules (meaning they signal where the collagen should form), resulting in collagen formation in specific areas of the body.

or from bone broths – a popular choice as a soup alternative or addition to stews. If you don’t eat animal products, you can still boost your collagen production. There are plenty of vegan-friendly supplements to target skin, nail and hair health and contain the building blocks of collagen such as threonine and proline. Choosing a diet rich in fruit and vegetables will also help support collagen production, for example: • Vitamin C from berries & pomegranate • Vitamin A from carrots & sweet potato • Sulphur from kimchi and sauerkraut • Antioxidants from black and green tea Some collagen supplements also include the benefits of powerful synergising ingredients, such as vitamin C and hyaluronic acid, which help support and increase your own collagen production. THE TOP 3 REASONS WE LOVE COLLAGEN: • To nourish skin • To support healthy digestion • To support joint health and pain management

WHERE IS COLLAGEN SOURCED? The most common sources of collagen are marine from fish and bovine from cows. Marine collagen is typically made from fish scales and is very easily absorbed because of its low weight and size. Bovine collagen is sourced from cows and can be consumed as a powder

Whether you’re looking to strengthen bone & joint health (particularly after breaking bones or with mobility), repairing damaged hair & skin, for help with digestion or to build & repair muscle mass. Speak to our qualified Naturopaths for more advice. Words by: Kate Lyons

STRALI

AN

AU

Skin-specific collagen hydrolysate powders such as Nutra Organics Collagen Beauty and Gelatin Health Soft Skin may help improve skin hydration, elasticity and firmness, reducing signs of ageing.

By supporting the structure of the skin, they are working from the inside out.

•SI NCE 19 39•

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FROM FARM TO PANTRY. Discover the full wholefoods range at myorganics.net.au

/trumpsfoodsaus

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WORDS: NARGIZA SOWMAN NATUROPATH - Robina & Benowa

MAGNESIUM

Magnesium is an essential mineral, needed for hundreds of physiological processes in the body. It is part of many cellular systems in the body that regulate energy production, electrolyte balance, neurotransmission, muscular conduction, inflammation, bone development and blood glucose control. DID YOU KNOW? Magnesium is a shiny malleable metal which is produced from the explosion of aging stars called supernovas, released into the interstellar space and recycled into new star systems. It is the ninth most prevalent element in the universe, the eighth most abundant element in the earth’s crust, the third most abundant element in sea water and the fourth most abundant mineral in the human body. Studies have shown that inadequate dietary intakes of magnesium have been associated with increased risk for cardiovascular disease, hypertension, stroke, metabolic syndrome, type 2 diabetes, migraines, mood disorders and premenstrual syndrome. Muscle twitches, cramps, spasms, palpitations, and in more severe cases; loss of appetite, nausea, vomiting, weakness, fatigue, and constipation can all be signs of a magnesium deficiency. Certain foods, medications, and stress can also interfere with magnesium levels. I.e. alcohol and caffeine increase the excretion of magnesium, whilst tannins in tea bind and remove minerals such as magnesium. Medications such as antacids, antibiotics, antihistamines & diuretics can reduce magnesium levels. Stress can also reduce hydrochloric acid levels in the stomach - decreasing magnesium absorption. A high protein or high (saturated/trans) fat diet can also decrease magnesium absorption. Certain agricultural and food processing methods can also reduce the content of minerals such as magnesium in food. Eating organic, wholefoods where possible ensures all rich mineral content

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is maintained in your food. On the other hand, having too much magnesium may cause diarrhoea, low blood pressure, confusion, lethargy, abnormal heart rhythms and a deterioration in kidney function. For this reason, it is important to follow safe intake levels (usually 350mg per day for adults) and consult with a health professional if you have any concerns. HOW TO GET MORE MAGNESIUM INTO YOUR DIET: Since magnesium is part of chlorophyll (the green pigment in plants), green leafy vegetables such as spinach and silverbeet are great sources. Other foods to consume include nuts (brazil, cashews, almonds, hazelnuts), seeds (pumpkin & chia), wholegrains such as brown rice, bananas, other vegetables (potato, avocado) and legumes (black beans, lima beans, chickpeas). In supplement form, magnesium is usually bound to another chemical compound or element to make it more stable. Some are more bioavailable/ better absorbed in the body. Others can produce a laxative effect and are called osmotic or saline laxatives.

Common forms of supplemental Magnesium: MAGNESIUM GLYCINATE – is bound to the amino acid glycine, the most abundant amino acid in collagen. Glycine is also an inhibitory neurotransmitter and can have a calming effect on the brain as well as improve sleep quality. Fusion Magnesium Advanced and the Ethical Nutrients Mega Magnesium ranges contain this form of magnesium. MAGNESIUM CITRATE – is bound to citric acid, found in citrus fruits. This form of magnesium is highly bioavailable and best taken on an empty stomach


followed with a full glass of water. Try Herbs of Gold Magnesium Citrate, Wise Nutrients Alka Mag and in-store practitioner prescribed brands. MAGNESIUM OXIDE – is a naturally occurring form of magnesium found in rocks. When magnesium oxide is combined with water it forms magnesium hydroxide which functions both as an antacid and as an osmotic laxative, depending on the dose. The use of laxatives including magnesium-based ones should be used sparingly as long term they can disrupt body chemistry. Denmar Colon Cleanse and Bioceuticals Ultra Muscle Eze contain magnesium oxide. MAGNESIUM HYDROXIDE – occurs naturally from sea water. Traditionally known as ‘milk of magnesia’ it is commonly used as an antacid to neutralise hydrochloric acid in the stomach. Green Nutritionals Marine Magnesium contains this form of magnesium. MAGNESIUM PHOSPHATE – is found naturally in teeth, bone, and seeds of grains. Magnesium and phosphate are associated in many aspects of

cell metabolism that require MgATP, particularly those involving energy production and neuromuscular function. Schuessler Tissue Salts Mag Phos and Blackmores Professional practitioner range M.P. 65 contain this form of magnesium. MAGNESIUM SULPHATE – contains magnesium, sulphur, and oxygen. Commonly known as Epsom salts, named after the town Epsom in England, where it was discovered. Epsom salts are the heptahydrate form used in baths to soothe sore muscles. MAGNESIUM CHLORIDE – is a magnesium salt that contains chlorine, naturally extracted from sea water and ancient seabeds. It is sometimes found in ionic or colloidal form in supplements and is the magnesium commonly found in bath salts/ flakes as well as topical lotions and sprays. Look for Amazing Oils, an Australian source of magnesium chloride bath flakes. Magnesium is an incredibly important mineral for so many of our bodily functions. From blood pressure, insulin release, pain management, stress & mood support, as well as being a muscle relaxant.

Herbs of Gold Magnesium Citrate

Amazing Oils Magnesium Flakes

Green Nutritionals Marine Magnesium

Ethical Nutrients Mega Magnesium

TM

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Stress by Gwinganna RELEASING STRESS BY MEGAN BARDSLEY Emotional Wellbeing Manager and Equine Therapist, Gwinganna Lifestyle Retreat gwinganna.com

In a world that’s constantly changing, facing things we have never experienced, the uncertainty of these times can have a significant impact on our overall health. What this uncertainty creates in us on the deepest level - our survival level - is the impulse to do whatever it is we need to do to survive. That innate wiring system, that has for centuries kept us alive and flourishing as a species, is now what is trying to protect us. Yet this protective instinct is leading to the disruption of not only our mental health but our physical health as well. When we are threatened, our body’s design is to switch us into our sympathetic nervous system, which fills us with the adrenaline we need to get out of danger quickly. The one fault of this system is that it can’t distinguish if we are facing a ‘true threat’ where our life is in danger, or the pressure of psychological and emotional stress. On top of the ‘busy-ness’ of life, this can cause disruption to our health, impacting our sleep, nutrition and overall mental wellbeing. To support our body in these moments of stress and uncertainty,

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to choose the neuropathway that keeps us healthy and balanced, our parasympathetic nervous system (often called Rest and Digest), is to use the following 3 tools: ABDOMINAL BREATHING: When we can relax our abdomen and fill our body with a full abdominal breath, we automatically tell the central nervous system that we are ‘safe’ and therefore able to keep in the parasympathetic system. The easiest way to access this switch is to relax your abdomen, placing your left hand on your belly, and right hand on your heart centre/chest. Then begin a long slow inhale, filling the abdomen first – feeling the left hand rise, continuing that breath up into the chest – feeling the right hand rise, all the way up into the throat and upper lungs. Then pause and hold that breath. Slowly start a long exhale out by letting the abdomen release first, followed by the mid chest and upper lungs. Then pause, and repeat. If you can manage a six-count breath in, and a six-count breath out, it helps to ‘reassure ‘ the mind-body connection that you are safe, and not in imminent danger.

RELAX YOUR BODY: What our mind perceives our body believes, so if our mind is busy, then our body can become mis-wired into the sympathetic nervous system. One way to use the body to convince the mind that you are safe is to replicate a state of relaxation. Imagine you are on your favourite beach, as you kick back, put your arms behind your head, lean back and let the body relax. This allows the mind-body connection to realise there is no true danger. ORIENTATE: in those moments when it feels like the mind is still trying to keep you safe, one of the ways we can make that mind-body switch to our ‘rest and digest’ state is to actually look around. Do this with soft eyes, not a penetrating gaze, and move the head around to look and see that you are safe. Pivot from the hips and move them gently. This helps to release the vagas nerve which controls that switch between a healthy response and unhealthy response. Whatever you choose, remember to be gentle with yourself. Keep the body at ease, even in those moments where there may be stress, and you can help to self-regulate even in the most challenging of times.


PLANT-BASED

pregnancy

BY BEC NORRIS PREGNANCY DIETITIAN NUTRITIONIST Plantful Pregnancy plantfulpregnancy.com.au Are you expecting or planning a pregnancy? Want to stay vegan or vegetarian as your bub grows but not sure where to start or how to build your plate? You’ve probably heard you need meat for a healthy pregnancy. Although somewhat true, as iron and protein requirements do increase during pregnancy, eating meat isn’t the only way to get your daily dose. Plants contain protein too and are nutrient powerhouses. They host a range of vitamins, minerals, antioxidants and fibre to support a healthy gut and healthy pregnancy. Whether Mums choose to eat 100% plant-based or simply eat more plants during pregnancy there are benefits for everyone involved, including the planet such as: - a reduced risk of pre-eclampsia and gestational diabetes - bub is less likely to develop heart disease and diabetes as an adult -and, for the planet, more plants on your plate is one of the most sustainable dietary choices The key to a healthy plant-based pregnancy is colour, variety and balance. Where possible, include a variety of local, seasonal and organic foods including legumes, nuts, seeds, wholegrains, veggies, and fruit on your plate, every day.

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Some tips to prepare for pregnancy: Plants are abundant in nutrients but vitamin B12, omega 3’s, iodine, zinc and iron can be harder to find and absorb. Not getting enough could mean your bub may not meet a healthy growth trajectory. Focus on filling up your own nutrient cup before conception. This means you are more likely to have a feelgood pregnancy and are less likely to develop a deficiency during and after pregnancy. Here’s how to prep: 1. Get a blood test every 6 months 2. Boost your omega 3’s with algae oil, chia seeds and hemp seeds 3. Fill your plant-based plate with plant proteins, wholegrains and colourful veggies and fruit 4. Swap alcohol for a mocktail 5. Supplement with an active form of folate and don’t forget vitamin B12! Already pregnant? Congratulations! Here are my top nutrients to prioritise and some nourishing foods to add to your pregnancy plate:


ZINC: Getting enough zinc is important for healthy brain, sex organs, immunity and hormones (including labour hormones). Similar to iron, zinc can be harder to absorb due to phytates found in plants and high dose iron. Focus on including tofu, almonds, walnuts, pumpkin seeds if vegan and yoghurt and cheddar if vegetarian. Whole food product: Organic Pumpkin Seeds Convenient Product: Bioceuticals Vitamin B12 Spray

TRIMESTER 1 CHOLINE: Important for a healthy nervous system and cell signalling choline is as important as folate. Prioritise choline rich foods including edamame beans, mushrooms and tofu. For vegetarian Mums, eggs are an excellent source (2 eggs/day meets the daily choline needs). Whole food product: Mushrooms Convenient product: Plantasy Foods ‘Plant-based Wild Mushroom Soup’ or X50 Mushroom Chips Sea Salt Flavour OMEGA 3’S: Essential for healthy brain development and reducing inflammation during pregnancy. Find your daily dose inside chia seeds, hemp seeds and walnuts (contains ALA which forms DHA in the body however conversion can be as low as 10%) or vegan DHA via a supplement. Whole food product: Certified Organic Black Chia Seeds Convenient Product: Pure Plant Source Green Omega 3

TRIMESTER 3 CALCIUM: Importance for muscle contraction and a signalling molecules inside the body, calcium needs don’t change during pregnancy, however prioritising calciumcontaining foods including calcium-fortified tofu and soy milk, dried figs, bok choy, kale, and walnuts are essential. Whole food product: Certified Organic Almonds Convenient Product: BioSoy Firm Tofu

FOLATE: Needed for DNA synthesis and rapidly dividing cells. Folate is essential to help close bubs neutral tube. Found in: strawberries, cashews, asparagus, and kale, or choose a supplement with folinic acid or methylated folate (active form). Whole food product: Asparagus Convenient Product: Pure Snack Probiotic Kale Chips

VITAMIN B12: A key vitamin needed for healthy folate metabolism, cell membranes and enables nerves to communicate with each other. The most reliable source of vitamin B12 is supplementation or daily consumption of fortified nutritional yeast or plant milks. Whole food product: Lotus Savory Yeast Flakes Convenient Product: Bioceuticals Vitamin B12 Spray

TRIMESTER 2 IRON: An increase in blood volume, growing bub and placenta increases iron needs from 12 weeks. Plant-based Mums may need as much as 50mg of iron as certain nutrients found in plants can interfere with absorption. Prioritise iron-rich foods like quinoa, cooked green leafy vegetables and pumpkin seeds throughout the day and/ or choose an iron supplement that is kind on the gut (iron bisglycinate), take it in the evening away from coffee/tea. Whole food product: Red Seal Blackstrap Molasses Convenient Product: Mary Gone Crackers Super Seed Crackers

Remember, building your plate with lots of colour and variety can support healthy gut and provide a range of essential vitamins and minerals for both Mum and bub. If you’re unsure where to start, what supplements to take or how to build your plant-based pregnancy plate, talk to your health care professional for personalised advice. Disclaimer: The information and advice provided in this article is general in nature and should not be used as, or substituted for, professional medical and dietary advice from a health care provider.

IODINE: Essential for a healthy thyroid and during those early month’s bub is solely reliant on Mum’s thyroid hormones and later iodine intake. Seaweed (nori), bread and cheese are a great way to add more iodine into Mums diet during pregnancy or alternatively include an iodine supplement. Whole food product: Pacific Harvest Atlantic Dulse Convenient Product: Honest Sea Seaweed Snack

Spread on a

smile every day

Your real food alternative that is 100% Organic and 0% Artificial.

NEW

4 Superfoods in 1 Superspread. No Gluten, Soy, Yeast, Grains, Nuts, Eggs, Dairy Low FODMAP & Super Low Salt...for the most sensitive tummies

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MOJO co-founder, Anthony Crabb

GO WITH YOUR GUT Get your MOJO back this winter with good gut health.

What started as a home brew kombucha in a South Australian kitchen, MOJO co-founder Anthony Crabb went on to sell his ‘booch’ at the local farmers market. Twelve years on, MOJO Kombucha has now turned into one of Australia’s leading gut heath beverages, still brewed in South Australia and still using the original SCOBY.

Bringing prebiotics into their range of fermented beverages to support gut health.

Kombucha (fermented tea) begins as a blend of organic raw cane sugar and organic tea which through fermentation, becomes something greater. Sugar is crucial as it is what activates and fuels fermentation. During the fermentation process, the SCOBY metabolises the sugar, transforming it into deliciously good organic acids & live cultures.

WHY GUT HEALTH? Your gut, or digestive system, is necessary for the consumption and digestion of food and the production of waste, making it one of the most vital organs in the human body. Recently, research has found that your gut is much more intricate than originally thought and is involved in nearly every aspect of your health. Your gut microbiome refers to the trillions of microorganisms that live inside your gut. Think of your good gut bacteria as the trees and flowers in our ecosystem and the bad gut bacteria as the weeds, if you create an environment that allows the weeds to grow, it will overgrow the trees and flowers.

Designed to be different – team MOJO has crafted a new range of kombucha to support a different aspect of gut health. Whilst their Activated Kombucha and Gut Shots are famous for their live cultures + probiotics

It may seem like a tall order to change or look after your gut bugs, but the good news is that research has shown that within two to four days of eating well, your gut microbiome can improve!

We caught up with the team down south to talk all things probiotic, prebiotic & gut health, as they take their latest innovation to stores with the new Kombucha Soda range.

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(friendly bacteria), Kombucha Soda has prebiotic fibre which is the food that fuels those good gut bugs.

Go with your gut - MOJO


TROPICAL MOJ-IT-O INGREDIENTS

MOJO HQ in South Australia

250mL MOJO Kombucha Soda Tropical Twirl 30ml white rum 30ml lime juice 6-8 mint leaves

MOJO Kombucha Soda - Cola Kiss

METHOD

1. Place passionfruit and bruised mint leaves into a cocktail shaker. 2. Add ice, pour over the rum and shake. 3. Pour into a glass, top with MOJO Kombucha Soda and garnish with fresh fruit or mint. MOJO Kombucha Soda - Berry Blitz

MOJO Kombucha Soda - Tropical Twirl

While checking in with external stressors, sleep quality, exercise & proper hydration can help, consuming foods rich in pre & probiotics can also support your gut health. PROBIOTICS V. PREBIOTICS When it comes to good gut health, it’s important to understand the role both probiotics and prebiotics play. Put simply: PROBIOTICS: MOJO Activated Kombucha Probiotics are the beneficial bacteria that can support digestive health. Increasing your probiotic intake is one of the simplest ways to look after your gut health all year round. When looking for probiotic products, try to find references on the pack to a specific probiotic strain. MOJO Activated Kombucha is authentically fermented and made with 1 billion colony forming units of the probiotic strain, Bacillus coagulans GBI-30 6086. PREBIOTICS: MOJO Kombucha Soda Prebiotics are the favourite snacks of your good gut bugs! Prebiotics are types of fibre that make its way to the digestive system to help stimulate the growth of healthy bacteria in the gut.

Enter: MOJO Kombucha Soda With 2.5g of prebiotic fibre in each 250mL can, this new fermented fizz is a super-sippable prebiotic source for all those healthy living microorganisms we have in our gut.

Like all MOJO drinks, Kombucha Soda uses the same base kombucha ingredients, but with the addition of a special plant prebiotic fibre to give it gut supporting goodness. Kombucha Soda is also different in that it contains no live cultures and can be stored outside the fridge, making it accessible to different lifestyles whether you’re travelling, storing, or taking to a party! Kombucha Sodas are great if you’re new to kombucha, looking for a low-sugar soft drink swap, or non-alcoholic drink. It’s a tasty way to support your gut health with prebiotics! As well as sipping on a MOJO beverage, another gut health tip is to try consuming a diet high in a diverse range of plant-based foods. A high fibre diet is associated with an increase in the growth of beneficial bacteria, which optimises gut functioning. As different plants contain different amounts and types of fibre, it’s important to consume a range of plant foods to ensure your good gut bacteria are kept happy and nourished. MOJO Kombucha Soda: a fun, fermented fizz with prebiotic fibre – the favourite snacks of your good gut bugs! Find your MOJO in store this winter.

Go with your gut - MOJO

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WINTER WARMERS

@fooddesignstudio

CURRIED CARROT SOUP vegan Ser ves: 4 | Time: 4-7hours The easiest wholesome dinner recipe for someone with a busy lifestyle or those colder winter nights where you just want dinner to be brought to you. This soup can be cooked on high for 4 hours or low for 7 hours, making it a very versatile recipe for you to whip up during the weekend or pop on during work hours. •  1 kg organic carrots •  1 large organic brown onion •  4 large cloves of garlic •  4 cups chicken style vegan stock or vegetable stock

•  3 tbsp. curry powder •  2 tbsp. turmeric powder •  Cracked pepper •  Himalayan sea salt •  250ml Oatly Cooking Cream

1. Place all ingredients except the Oatly Cooking Cream in a slowcooker. 2. Cook for 7 hours on low or 4 hours on high. 3. U  nplug the slow cooker and with the lid off, allow the soup to cool down for 15 minutes. 4. P  lace the soup into a heat proof blender and blitz to a smooth puree, or leave chunky if that is your preference. 5. S  tir in the Oatly Cooking cream and pour into serving bowls. 6. S  erve with toasted pumpkin seeds, extra cracked pepper and a loaf of wholesome sourdough bread or bread of your choice.

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@the.sunnystudio

@laura_scherian

BAKED APPLE PIE OVERNIGHT OATS vegan Ser ves: 6 | Time: overnight + 30 minutes We’ve upped our breakfast game by giving you permission to have ‘pie’ for breakfast. This topping is a bit of a sweet one, but it’s a total gamechanger. Baking these oats helps them lose their sogginess and transform into a delicious and nutritious meal. All with a little preparation the night before. •  1 3/4 cups OWN Rolled Oats •  1/4 cup OWN Organic Raw Sugar •  1 tsp. Baking powder •  Pinch of Salt •  1/4 tsp. Cinnamon powder •  1 1/2 cups Bonsoy •  1 tbsp. flax meal mixed with 3 tbsp. water - set aside to thicken

•  2 tbsp. vegan butter, melted •  1 tsp. vanilla extract •  1 cup Elgin Frozen Wild Blueberries PIE TOPPING: •  1/4 cup vegan butter •  1/4 cup OWN Organic Raw Sugar or Rapadura Sugar •  1/4 cup plain flour

SPICY NORI FRIES gluten free, vegan Ser ves: 4 (sides) | Prep: 30 mins | Cook: 20 mins Fries are often given a bad wrap on the nutrient front. However, seasoning fries with Pacific Harvest Nori flakes adds an array of nutrient to the humble potato. Nori is brimming with concentrated amounts of vitamins and minerals. •  4 large organic Sebago potatoes, washed, scrubbed and sliced into thin chips of desired size •  4-5 tbsp. Sol ghee, melted •  sea salt flakes

•  Black pepper •  Pacific Harvest nori seaweed flakes (desired amount) •  1 tsp. Simply Organic chilli flakes •  1 tbsp. OWN sesame seeds

1. Add potatoes to a bowl and cover with cold water, allow them to soak for at least 30 minutes (place in fridge if soaking for over 1 hour).

1. In a large bowl, stir together the oats, sugar, baking powder, salt and cinnamon.

2. Preheat oven to 220oC and line 2-3 baking trays with baking paper and evenly coat with 2 tablespoons of ghee.

2. A  dd the Bonsoy (or alternative milk), flax egg, melted butter and vanilla extract. Combine well, then add the wild blueberries and stir lightly.

3. Drain and rinse fries with fresh water. Lay the chips on a cooling rack lined with paper towel or a tea towel and pat dry with additional paper towel or tea towel to remove water.

3. Pour the mixture into a pan, or cake tin and cover. Leave in the fridge overnight.

4. Add the fries to a dry bowl and toss with remaining ghee and a little salt and pepper. Place the fries on the prepared pan in a single layer.

4. The next morning preheat an oven to 170oC. Create your ‘pie’ topping by using your fingers to rub the cold butter, sugar and flour together in a small bowl. 5. Crumble this topping on the top of the soaked oats, and place in the oven for 30 minutes or until the topping is golden. 6. Top with yoghurt and some extra blueberries and enjoy!

5. Place in oven and bake for approximately 20-30 minutes, tossing around once or twice during the cooking process. 6. Remove from oven when they are golden and crispy. Sprinkle with nori, chilli flakes, sesame seeds and a little more salt. Serve with your favourite dipping sauce. Winter Warmers

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@fooddesignstudio

ORANGE & POPPYSEED CAKE vegan, nut free Ser ves: 8 Citrus lovers, this one’s for you. A delicious slightly zesty poppyseed cake with vanilla icing - all vegan! This cake is a great option to serve up at your next barbecue or birthday party. If you need to make it gluten free, we suggest subbing the spelt flour for Bob’s Red Mill 1-to-1 Gluten Free flour. Freshen it up with extra orange zest and fresh juice or keep it refined and subtle as the recipe below.

CAKE INGREDIENTS •  2 ½ cups spelt flour, sifted •  1 ½ cup caster sugar •  1 tsp. salt •  2 tsp. baking soda •  2/3 cup vegetable oil •  1 1/3 cup Oatly oat milk •  2 tbsp. Bragg apple cider vinegar •  2 tsp. vanilla bean paste •  Orange zest from 1 fresh orange •  1 tbsp. poppyseeds

ICING INGREDIENTS •  250g non-dairy butter •  2 tsp. vanilla bean paste •  2 tsp. vanilla essence •  Juice from 1 fresh orange •  2 cups icing sugar

METHOD - CAKE 1. Preheat oven to 180oC fan-bake. Grease and line 2 x 20cm round cake tins (if you would like a taller cake, use smaller cake tins).

METHOD - ICING 1. P  lace all ingredients except the icing sugar into a large mixing bowl. Using an electric beater, beat for 6-8 minutes on a medium setting until pale and fluffy.

2. In a large mixing bowl, sift in the dry ingredients and set aside.

3. T urn the mixer off, sift in the icing sugar and beat on a low setting for 3 minutes until the icing sugar is incorporated, now increase to a high setting and continue to whip for another 3 minutes, scraping down the sides of the bowl as needed.

3. Combine the wet ingredients in another bowl whisking well to combine. 4. Pour the wet ingredients into the dry ingredients and stir until just combined, being mindful not to over-mix. 5. Divide the batter into the two cake tins and bake for 30 minutes or until a knife is removed clean. 6. Allow the cakes to cool in their tins for 10 - 15 minutes before transferring to a wire rack to cool completely. The cakes may have a slight roundness to them, you can level this roundness out if you prefer.

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Winter Warmers

4. P  lace one cake on your cake stand or desired plate. Top this base layer cake with a good helping of the icing. 5. Place the second cake on top of the icing. 6. Ice around the sides of the cake building up the icing as you go around. Finally add the leftover icing to the top of the cake, again smoothing out to your desired look with a spatula or angled palette knife. 7. S  tore cake in an airtight container and keep in the fridge, consume within 2-3 days.


@laura_scherian

WINTER WARMERS

WARM APPLE PARCELS gluten free, vegetarian Ser ves: 8 Time: 3 hrs •  2 ½ cups organic green apples, diced (approximately 2 large apples) •  1 tbsp. organic unsalted butter •  ¼ cup Absolute Organic maple syrup •  1 tsp. Simply Organic cinnamon

•  1 tsp. vanilla extract •  1 tsp. organic lemon juice •  pinch of salt •  1 tbsp. OWN chia seeds •  1 sheet Gluten Free Bakery sweet pastry, thawed •  1 egg •  1 tbsp. milk or water

1. Melt butter in a saucepan over medium heat. Once melted, add apple and cook for a few minutes, stirring frequently. 2. Add maple syrup, cinnamon, vanilla, lemon juice and salt. Mix to coat apple and cook for approximately 5 minutes until apples have softened and juice is released. 3. R  emove from heat and gently stir in chia seeds. Allow to cool slightly then transfer to a bowl and place in refrigerator to chill for at least 30 minutes. Once chilled, preheat oven to 200oC. 5. Place thawed pastry on bench and slice into quarters with a sharp knife to form four squares. In a small bowl whisk together egg and milk or water and set aside. 6. Place 2-3 tablespoons of apple mixture in the centre of one half of each square, leaving a 1cm border. Brush border with egg mixture, then fold over empty half of pastry and seal edges using a fork. 7. Place on a lined baking tray. Then, brush entire parcel with egg mixture. Finally, cut 2-3 slits in the top of the parcel. 8. Place in the oven for 15-20 minutes or until golden brown. Serve with cream, ice-cream or yoghurt.

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Unwind with nature

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Certified organic herbs

Giving back to the planet

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Sourcing fairly and regeneratively

Force for good

Using recyclable tea envelopes

pukkaherbs.com.au


Slippery Elm WHAT’S THE DEAL WITH

Slippery elm is an ancient food-based remedy used to soothe a variety of ailments. Originating from the slippery elm tree native to North America, it has been used by North Americans for centuries to help heal & soothe wounds. The tree’s inner bark takes on a gummy/gel like texture once mixed with liquid, that has been commonly used to help treat digestive discomfort. Slippery elm is wonderfully soothing and can help to neutralise stomach acids and heal many parts of the body.  It’s gel-like substance lines the mouth, throat, and gastrointestinal tract with an anti-inflammatory coating. This can help to soothe any inflammation and irritation - which is great news for any gastrointestinal conditions. Suffering from anti-inflammatory bowel issues? The mucous-like effect slippery elm possesses can coat the digestive tract, helping to soothe irritation & provide calming relief. Plus, it’s loaded with prebiotic fibre, which is a great food source for the good probiotics to thrive. Helping to heal & promote a healthier gut. Gastrointestinal discomfort such as reflux, gas, diarrhoea & constipation could also benefit from using slippery elm, as it’s soothing barrier aims to provide relief, as well as acting as a hydrating binder to stools (whether to loosen or bind). Slippery elm is nature’s natural laxative, if you’re looking to soothe & cleanse the colon to get back to normal bowel motions.

Did you know it can also be used to help sore throats & coughs? Mix a little with warm water, lemon & honey for a soothing drink packed with anti-inflammatory goodness. Slippery elm’s anti-inflammatory properties can also be applied topically to skin rashes, psoriasis & wounds where it’s gel-like consistency works as an emollient to help heal the skin. Internally – this could also help any damaged gut lining, particularly in the case of leaky gut symptoms. While you might find slippery elm in many different forms (powder, tablets, tea, skincare, lozenges etc) sometimes the simplest way to take is by mixing a heaped tsp. with warm water and gulping down. If you’re finding it hard to swallow, we recommend adding a little raw honey, lemon juice, cinnamon, or cacao. You can take a couple of times during the day, but it’s best taken in the evening so it can work its magic while you are in a restful/sleep state. It’s also important to place more awareness on upping your hydration throughout the day. This will help slippery elm work it’s way through. Like all herbal supplements, we recommend speaking to our Qualified Naturopaths in store, particularly if you’re pregnant or taking other medications. We can help guide you on what’s best for your individual needs. Words by: Kate Lyons

Experience the oceans’ superfood with our large range of sustainably sourced seaweeds.

pacificharvest.co.nz Page title goes here

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WINTER products WE LOVE

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1. MELROSE FLAXSEED OIL Flaxseed oil has one of the highest concentrations of plant-based essential fatty acid omega-3 alpha-linolenic acid (ALA) and is an excellent vegan alternative to fish oil.

2. THE GINGER PEOPLE TURMERIC GINGER SHOT This tasty wellness shot gets its goodness from the healthy combo of wild turmeric, ginger and black pepper. An anti-inflammatory boost with a delicious spicy-herbaceous flavour.

3. BEST OF THE BONE BONE BROTH RANGE Concentrated grass-fed collagen, protein-rich broth products to help improve gut, joint and skin health. Add a spoonful to bolognese, soups, or directly to hot water to sip on.

4. PUKKA LEMON GINGER & MANUKA HONEY TEA Lemon, Ginger & Manuka Honey tea creates a moment of bliss - a veritable hug that will keep your spirits warm.

5. HERBS OF GOLD VITAMIN D3 1000 In winter, we may not get as much vitamin D from the sun as we rug up or stay inside. Support your bones with Herbs of Gold, containing the most bioactive form of vitamin D (D3).

6. PEACE, LOVE AND VEGETABLES SUPERKRAUT KIMCHI A fibre rich mix of cabbage, carrot and sweet potato, this kraut has been supercharged with a spicy combo of Cayenne Pepper, Turmeric and Black Pepper to fire up your tastebuds!

7. PLANTASY FOODS COCK-ALEEKIE PACKET SOUP MIX A classic cup of goodness made with leek, nutritional yeast and celery, without any hidden nasties. It’s high in soluble fibre so you stay satisfied and full for longer. Simply add boiling water, stir and enjoy!

8. BROOKFARM GLUTEN FREE PORRIJ A nutritious combination of quinoa and amaranth, organic golden flaxseed and wholesome brown rice flakes. With added Australian-grown almonds, macadamias and a dash of cinnamon, it’s a delicious start to your day.

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Special Edition - Vegan Love


@fooddesignstudio

BERRY IMMUNE GUMMIES gluten free, vegan Makes 16: Time: 35 minutes These gummies are so much fun to make and such a healthier alternative to a store bought gummy. We’ve used the NEW Nutra Organics Kids Berry Immune, with bioavailable vitamin C, zinc, iron & vitamin D from magical ingredients like rosehip, sea buckthorn, echinacea and 9 super berries! Berry Immune can support immunity, antioxidant protection, growth & development, energy & gut wellbeing.

•  1 tsp. agar agar powder (vegan alternative to gelatine) •  2 tsp. Nutra Organics Berry Immune Powder •  500mls fruit juice of your choice 1. Add all ingredients to a small saucepan and bring to the boil.  2. Once the liquid is boiling, stir vigorously and reduce the heat to a simmer. Simmer on a low heat, continuously stirring for a few minutes.  3. R  emove from the heat and spoon into your silicone molds (any mold will work as long as it is silicone).  4. Place the gummies in the freezer for 30 minutes and then transfer to the fridge and consume within 3 days. 


CUTTING BACK ON COFFEE Matcha: A few shades brighter than traditional green tea, matcha is finely ground baby tea leaves, leaving them with their brighter pigment. Matcha leaves are grown on green tea bushes but kept under shade. This shade increases the amount of chlorophyll content in the leaves, which is what makes them bright green and full of nutrients. When they are brewed within hot water, or warm milk, you are consuming the whole benefits of the green tea leaves, as opposed to brewing and then removing a tea bag. Nutra Organics Matcha Latte is an enlivening blend of premium organic tea, NutraJapanese OrganicsDōMatcha® green Matcha Latte is an enlivening awakening adaptogenic and coconut blend of mushrooms premium organic Japanese MCT oil to makeDōMatcha® green a beautiful soft green latte to riseadaptogenic and tea, awakening shine with. Infused with creamy mushrooms andcoconut coconutand MCTsweet oil to make a Manuka honey to soften the beautiful softbitter greenmatcha latte totones, rise and shine with. mix 2 teaspoonsInfused with some water, then add your withhot creamy coconut and sweet Manuka frothed milk of choice the perfect latte.matcha tones, mix 2 honey for to soften the bitter teaspoons with some hot water, then add your frothed milk of choice for the perfect latte.

There’s no arguing that as Australians, we are coffee lovers. Nearly 19 million Aussies drink at least 1 cup of coffee per day, and as a nation, we consume 37 million kilograms of coffee every year! Whilst some coffee consumption can help with alertness, may boost memory, and have antioxidant benefits, too much can of course interrupt sleep patterns, induce anxiety, along with that post-coffee crash to deal with on a working afternoon. With such a wide variety of coffee alternatives at our fingertips, let’s explore some options that may have a comparative edge to your morning cup of Joe. Dandelion Root Tea: This one is often a go-to for those who love the ‘earthy’ taste of coffee, but don’t enjoy coffee itself. Earthy by nature, dandelion (yes, the same as the weed that grows in our backyard) have their roots dried and ground to create a herbal tea. It’s been long regarded as a ‘liver tonic’ in folk medicine and can have detoxing benefits. It’s also regarded as a source of beta-carotene, magnesium, calcium, iron and zinc!

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Page title Cutting back goes onhere coffee

Good old-fashioned water: You should of course be having 2L of water every day. But having it in place of a morning cuppa can be an even better start to your morning. Room temperature or slightly warm water can help lubricate your digestion. Warm water improves circulation and can relax muscles, which may help combat constipation and abdominal cramping. After all, your digestion sleeps when you sleep. Hot Cacao: No longer touted only as a ‘treat’, hot cacao drinks are becoming increasingly popular to make you feel good throughout the day. Cacao can be found to boost levels of serotonin (the happy hormone), and energise the body without overstimulating the nervous system, giving you incredible long-lasting energy! We love Teelixir Mushroom Cacao Latte. Enjoy a sense We of calm andCreamy focussedDrinking energy all day love wellbeing Loving Earth Chocolate. Avoid long without Reishi mushroom hot gettingthe thecaffeine. jitters orThis those unproductive afternoon slumps. chocolate is perfect tospecial reducenutrients stress, calm the Cacao is rich in such asmind magnesium that and give a lift inabalanced that willmood last. Avoid provides very calmenergy and uplifting without feeling gettingoverstimulated the jitters or those unproductive afternoon or burned out. Made from the Amazonico slumpsCriollo and unwanted crashes. Cacao from is richain Cacao, ethically sourced small community specialdeep nutrients such as tasty magnesium that provides in Peru. This drink contains shavings of their a very cult calmfavourite and uplifting mood without feeling Creamy Coconut Mylk Chocolate to deliver a decadent rich texture. Enjoy hot or cold.


Our fave STAFF PICKS

Who knows our Flannerys treasure better than our team! JULIA - CHERMSIDE I love the Superfeast range of medicinal mushrooms. I particularly like the Masons Mushrooms blend as it contains a blend of Mushrooms that act as a full body tonic to boost vitality.

TYLER - BENOWA Every morning, I make wild blueberry jam on Orgran buckwheat pancakes highly recommend. Packed with nutrients!

TINA - MIAMI For a winter immune boost try Ethical Nutrients Immune Defence. With a huge dose of Andographis, as well as turmeric for inflammation and Siberian Ginseng for energy & anti-viral action!

JULIE - MAROOCHYDORE At the moment I’m loving Elgin Frozen Wild Blueberries in my smoothies everyday. They’re full of antioxidants for skin support and I find them tastier than normal blueberries.

BONE BROTH BODY GLUE

NOT POWDERED BROTH

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The highest nutrient density and absorption rates.

Our innovative formulation is the most concentrated and nutrient-dense Bone Broth on the market. Each gram of our proprietary Body GlueTM contains 10x more collagen based amino acids than market leading traditional bone broths.*

CULINARY RANGE Natural, Curry, Lemon & Herb Made for traditional sipping & cooking

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serves

PERFORMANCE RANGE A.M. Cleanse, Burn, Boost, Populate

Formulated with functional ingredients for targeted results

For recipes and inspiration visit au.gevityrx.com *Independent lab certified.

#gevityrx

@gevityrx

Australian Made & Owned

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Light Therapy Light is essential for health. It’s our main source of life & energy. Just as plant photosynthesis is stimulated by light, your skin also reacts positively to various light wavelengths. Light therapy has traditionally been used for a range of health ailments including wound healing, skin disorders, pain relief, SAD syndrome (seasonal affective disorder), general wellbeing & relaxation. Working with a light therapy system provides light rays of the sun without the UV rays, which can penetrate the skin deeply in a gentle healing way. It has been scientifically and medically proven that many diseases and mental disorders are caused by the lack of light. Today people can spend up to 90% of their time indoors, without natural light, which can be detrimental to our health. Light is essential to keep healthy and to prevent disease. A BIOPTRON light system produces incoherent polarized light of specific power density and wavelengths from 480 nm to 3400 nm, combining visible and infrared light. And there is no UV radiation which can cause the skin to lose its elasticity and age prematurely. Additionally, it can help fight off the signs of premature aging and the stress of daily life for healthier and younger looking skin. Bright Light therapy can also have a positive effect on sleep disorders that are affected by a disrupted circadian rhythm (our natural body clock). Morning light therapy

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Light Therapy

is recommended for sleep onset insomnia (difficulty falling asleep) whilst evening light therapy is recommended for those that suffer from early morning awakening insomnia (no difficulty initiating sleep but wake before intended and are not able to resume sleep). Related to the positive effects on circadian rhythm, combined with the natural healing qualities, light therapy has also been clinically proven to reduce seasonal affective disorder (SAD). SAD is associated with low mood, motivation & energy especially during the colder seasons when there is less available sunlight. Light therapy can increase serotonin production resulting in a more positive mood and mindset. Although not considered a cure, light therapy combined with Neuro-emotional Technique (to reduce stress in the body) can have a HUGE impact on a client’s mood and emotional wellbeing. Combining these therapies with a clean nutrient dense wholefood diet, supplements as required-such as B vitamins to lift mood and energy and herbal medicine to nourish the nervous system and can obtain wonderful results. Naturopaths in-store can guide you here. One thing to note is that despite it’s amazing healing benefits, light therapy will not provide vitamin D. This is such an important nutrient during the winter so please get your levels checked via your GP and supplement when required. LED (LIGHT EMITTING DIODE) LIGHT THERAPY VS. POLARISED LIGHT THERAPY (BIOPTRON) Polarised light therapy is considered superior to LED therapy due to its capacity for deeper absorption.


To achieve a biological response, light needs to be absorbed. LED light is scattered diffused light with limited absorption, using a one colour frequency. While polarised light therapy is focused light because of the patented optical mirror system within the machine, using all the colours of the visible spectrum plus some infrared and no UV. Bioptron is also used in hospitals around the world, unlike LED. It is this deeper penetration of hyperpolarised light that not only provides the benefits in wound healing but for almost any skin condition and collagen renewal. With clinically shown results for a range of skin conditions including acne, psoriasis, and dermatitis. Light therapy is contraidicated for those taking photosensitising medications and certain health conditions so it its always recommended to ensure staff are well trained on the safe use of light therapy devices. Light therapy, traditionally called Heliotherapy, in some ways is not a new at all. The treatment of disease by sunlight was systematically practised by Hippocrates, the Father of Medicine.

Red - Activates and revitalises Orange- Restores and animates Yellow - Fortifies and brightens Green - Balances and relaxes Blue - Soothes and calms Indigo - Purifies and focuses Violet - Inspires and supports Clinically I have seen amazing results with skin radiance, wound healing and mood & mental health improvement. On a physiological level, Light therapy can help activate cell growth, improve the body’s defence system & stimulate the healing process. WORDS: LISA JOLLY NATUROPATH - One Sky Wellbeing Pop in and see Lisa Jolly at the Flannerys Miami Naturopath clinic. @oneskywellbeing_naturopath

BOB’S RED MILL OFFERS THE WIDEST DIVERSITY OF WHOLEGRAINS Our wheat free oats are the pride of the mill

Organic Wine in-store

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@laura_scherian

VEGETABLE RAMEN SOUP dairy free, nut free Ser ves: 1 | Time: 20 minutes •  2 Tbsp. Nutra Organics Ramen Beef Bone broth •  2 cups water •  1 Tbsp. Spiral tamari •  1 cup finely sliced organic vegetables •  1 The Nutritious Food Source shitake mushroom, sliced •  60g soba noodles (cooked according to packet) •  1 egg, soft boiled and sliced in half TO GARNISH: •  1 organic spring onion, thinly sliced •  1 stalk of organic coriander •  pinch organic black sesame seeds •  1 Spiral Foods Nori Seaweed slice, cut into triangles 1. In a medium pot add bone broth to water and bring to the boil, stir in Tamari. 2. Next, add vegetables and mushrooms cook until just soft. 3. Place cooked noodles in bowl. Ladle ramen broth into over noodles and using tongs, top with vegetables, and egg. Garnish with spring onions, coriander, sesame seeds and Nori flakes. Try this: marinate your soft boiled eggs! Once cooked and peeled, add to a sealed container with 2 Tbsp. tamari, 2 Tbsp. mirin & 2 Tbsp. water. Marinate for at least two hours in fridge, or overnight.

Organic Oat Sourdoughs

Ancient Grains Bakehouse offering Wheat alternative breads that are soy FREE and dairy FREE for 25 years

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Ancient Grains Bakehouse uses traditional sourdough methods, combining the use of certified organic oat flour and organic oat bran, in making its oat breads. The result is high fibre breads that retain the unique sourdough flavours.


Tag us in your Flannerys photos @flannerysorganic

@mugsandspoons - Father, Son and Açai bowls

@beama_girl - needed some more Marine Collagen to add to my morning Bulletproof Coffee..

@arlo_florence - Afternoon açai mountains for this little lady.

@fooddesignstudio- Good coffee from good people..

@zerowaste.gal Today’s #zerowasteswap is chewing gum. I was shocked to learn that most gums actually contain plastic...

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@rawbeccabites_ - I mean, I love a good old fashioned hot cross bun, but it’s always nice to have a balance and options!

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NEW

MADE WITH REAL FRUIT JUICE

LOW SUGAR AND ORGANIC WITH P

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NO UNPRONOUNCEABLE SWEETENERS Now available in 4 x 250mL multi-packs

Profile for Flannerys Organic & Wholefood Market

Flannerys Winter Magazine 2021  

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