TAKE ME HOME - I’M FREE SUSTAINABLE SWAPS | YOUR GUIDE TO IRON | SUNSHINE IN YOUR GUT flannerys.com.au | SPRING 2021
SPRING 2021 After a season of becoming homebodies, we are looking forward to clearing away the cobwebs, inviting new energy in and nourishing our bodies with the seasonal produce of spring. This edition, we explore creating a more sustainable home for your health and the environment [page 17], learn about the inner workings of our thyroid [page 20] and enjoy indulgent homemade choc doughnuts [page 18]! Enjoy your free Flannerys spring magazine!
Editors + Designers: Ally McGrath Kate Lyons Content Contributors: Caitlin Bosch Assunta Hamilton Lee Keegan Adelle Rutch Bec Taylor Ruth Taylor Products Team: Susie Bamberry Josh Hughston David Johnston Nicole Penney Donna Pennings Nathan Shoesmith Anna Wong General Magazine Enquiries firstname.lastname@example.org 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
WHAT’S INSIDE... 3 What’s New In-Store
Check out the products just landed in time for spring.
4 Spring is in the Air
Shake off the winter hibernation and be inspired to cleanse for spring.
6 Your Guide to Iron Iron is important for energy, immunity and mental health.
8 Spring Produce
In with the abundance of fresh leafy greens and strawberries!
9 Meet the Farmer
We chat to Barry, our Sunshine Coast honey farmer.
10 Skin Food
Healthy fats, omega-3’s, vitamin C and collagen; simple tips to get your skin glowing.
14 Coconut Life
Not just a jar of coconut oil, Niulife are life-changing products.
17 Sustainable Swaps
Rather than focusing on doing everything perfect, we look at sustainability as an ongoing journey.
18 Spring Recipes
Put a spring in your step with these 3 delicious recipes.
20 Thyroid Health
Understanding the link between thyroid health and libido.
24 Spring Products We Love Our picks for Spring.
28 Hayfever Season
Understanding symptoms and support for allergy sufferers.
12 Postnatal Depletion Our nutritionist guides us on nourishing postpartum bodies.
Sunshine in your gut
A guide to nourishing your gut health through prebiotics, probiotics and synbiotics.
Friendly faces See the products our team are loving!
NEW products IN-STORE
1. AREPA NOOTROPIC BRAIN DRINK Neuroscientist formulated to keep you calm + enhance mental clarity & performance. Caffeine free & packed with L-theanine, flavoniods & blackcurrant to support your immunity.
2.SIMPLY CLEAN EUCALYPTUS DISINFECTANT Boosted by the natural antibacterial power of pure blue mallee eucalyptus. Giving you superior cleaning and 2x the strength of Australia’s leading brand of disinfectant.
3. COMPOSTIC RESEALABLE BAGS Fighting the war on waste, Compostic have developed a totally sustainable plasticalternative, safe for home composting and excellent worm food when done!
4. ONOLICIOUS NUTTY BUCKS GRANOLA Locally made muesli, a blend of nuts, seeds and bucket wheat kernel. Baked to golden, crunchy perfection.
5. BEST OF THE BONE PET FOOD BONE BROTH Pure, real, thick and collagenrich bone broth concentrate slow-cooked from grass-fed Australian & New Zealand beef bones. Loved by dogs and cats alike..
6. MELROSE STRESS SUPPORT LIME & CRANBERRY Specifically formulated to support your body’s response to stress. A blend of vitamin C and B6, magnesium, zinc as well as herbal extracts of Holy Basil, Ashwagandha and Rhodiola.
7. THREE BAYS STILL WATER With an impressive 1300mg of mineral content per litre, Three Bays is not only intensely hydrating, it packs 23 minerals considered essential to good health. Including trace minerals vanadium, selenium, zinc and iodine.
8. LOVING EARTH POCKET SIZED 45g We can’t wait to try the new flavours from Loving Earth, not too big and not too small! Try Dirty Rose, Caramel Swayzee, Cream N Cookies & Double Hazey. New Products
Words: Ally McGrath
SPRING IS IN THE AIR
Spring often has a magical effect on us. Inspiring us to wake from the hibernation of winter, clean, detox and declutter to what’s essential for our lives. A breath of fresh air and more chance to bask in the spring sunshine is sure to lift any low spirits after a cold winter. After a season of becoming homebodies, we may now be inspired to do a spring clean. Clearing away the cobwebs, inviting new energy in and welcoming the sunlight can feel invigorating. Typically, with cleaning comes chemicals. However going back to basics in cleaning is effective and safer for our bodies and respiratory systems. A recent study has demonstrated that the regular use of some cleaning products can impact our long-term lung health. Whether it’s the long list of strange ingredients that all seem to end in ‘oxide’, ‘ethylene’ or ‘chlorite’ or the strong citrus-like smell that lingers through your house. Household cleaning products don’t always give off a friendly vibe. So, what can we use?
Dr Bronner’s Liquid Castile Soap is a go-to for easy cleaning options (not to mention 18-in-1 uses!) Castile soap is unique in that it’s both gentle and strong; it’s gentle on skin because it’s made from saponified oils that have hydrating properties, but it’s an equally powerful cleanser that can tackle even the most stubborn grime. Surfaces, Surfaces,dishes, dishes,laundry, laundry,mopping, mopping,pets, pets,face, face,body, hair. Natural cleaning for your and body with no body, hair. Natural cleaning forhouse your house synthetic detergents or foaming agents— and bodypreservatives, with no synthetic preservatives, none. Diluteor it foaming well and you can use it inDilute a multitude of detergents agents—none. it ways! well and you can use it in a multitude of ways! Dr Bronner’s All-Purpose Cleaning Spray: 60mL soap in 1L Make: Dr Bronner’s All-Purpose Cleaning of water60mL in a spray bottle. Forinextra Spray: of castile soap 1L of microbial water in apunch, add ¼ tsp. (1.25 mL) tea treemicrobial essential punch, oil. spray bottle. For extra add ¼ tsp. (1.25 mL) tea tree essential oil.
Gentle detoxification can help to reignite the fire inside us, as we allow our bodies to clear away what is no longer needed and save space for what our bodies need this spring. Ayurveda recommends a seasonal cleanse, where we eliminate whatever physical & emotional toxicities that have accumulated during the prior months, allowing our mind-body to return to a state of balance. There are several mindfulness practices we can incorporate to influence our mental detox, try setting guidelines about screen and social media usage, starting a journal, mindful breathing practices and gentle exercise. Our body works constantly to detox with intricate systems through our liver, kidneys, even our skin. During the period of supporting these pathways, we want to debunk some myths - restriction is not the answer. Instead we can opt to eat gentler meals with more greens and wholefoods, and less of what usesless up our digestive energy, such as bulky of what uses up our digestive energy, carbohydrates orsuch heavy for every meal.or This can help as meats bulky carbohydrates heavy create less stressmeats on thefor detoxifying process. every meal. This can help create less stress on the detoxifying process. Superfeast’s Schizandra is a perfect accompaniment to your detox. “Schizandra is saidSchizandra to pur Superfeast’s is a perfect accompaniment to your detox, as it ify the blood, sharpen thethe mind, improve memory, supports major organs. “Schizandra is said to purify the blood, sharpen the mind, improve memory, rejuvenate the kidney
PROUDLY AUSTRALIAN OWNED
energy (especially the sexual functions in both men and women), and cause the skin to become radiantly beautiful.” - Ron Teeguarden A detox may help increase energy, improve mental clarity, and assist digestion. We recommend speaking to our in-store Naturopaths to fine tune your gentle detox plan, or see if it’s right for you. Now that spring is here, a spring clean and declutter has proven health benefits, and could improve both your mental and physical well-being. Going through all of our belongings, releasing what is no longer useful or needed can help our minds overcome the overwhelm after spending more time indoors and potentially more shopping online! Decluttering is not only limited to your linen closet, be sure to swing past your pantry and give it a deep clean. Think about what your family actually consumes, or discover items forgotten about that could be the star of your next meal. Use this clarity of what you already have at home to ease anxiety on your next grocery shop. Use this fresh burst of energy to take you into the spring season ahead, and enjoy the warmer weather and longer days.
YOUR GUIDE TO IRON BY RUTH TAYLOR NATUROPATH BHSc @blesthealthandwellness Iron is important for energy levels, immune defences, mental health, skin, bone & hair health, and growth and development in children. But despite its importance in a myriad of our body’s processes, around 30% of us are said to be at risk of being deficient. Often our diets are lacking, our digestion or absorption may be suboptimal, or our diet may be unwittingly contributing to insufficient absorption. The recommended daily intake (RDI) for iron is 8mg/day in men and women, and 18mg/day for women of childbearing age. Common symptoms of iron deficiency include low energy, depression, anxiety, mood swings, poor concentration, shortness of breath, hair loss, pale skin, frequent infections and cracked nails.
Lightly cooking your green vegetables helps make the iron in these foods easier to absorb as it breaks down oxalic acid, known to inhibit absorption of iron. Soaking your beans, legumes and nuts before eating them helps break down mineral-inhibiting compounds called phytates, enabling you to absorb more of the iron from these foods!
If you feel your iron levels may be low, your ferritin (stored iron) levels should be checked with a simple blood test through your GP or health practitioner before you begin supplementation. It can take a few months to get your stored iron levels up to scratch, so rechecking them after a course of treatment is advisable too.
Some great foods to include in your diet regularly to nourish your iron stores include green leafy vegetables & herbs (such as kale, spinach and parsley), bone broth, organic meat and poultry, liver, fish, oysters, red kidney beans, broccoli, beetroot, almonds, pine nuts, soy, prunes, dried apricots, goji berries, wheat germ and nutritional yeast.
The modern diet, which can be high in dairy products, processed sugar and unhealthy fats, further increases your daily iron requirements. Further to this, our needs increase during periods of growth, pregnancy, menstruation, and chronic illness.
Pop into your local Flannerys for advice on choosing an iron supplement that is suitable for you. My favourite iron supplements are:
A simple way to boost iron levels is to add a source of vitamin C. Think citrus fruits, red capsicum, kiwifruit, berries, tomatoes, and thyme. Consuming probiotic-rich fermented foods such as raw sauerkraut, kefir and natural yoghurt also boosts iron absorption. Herbal teas such as Nettle Leaf, Withania, and Rosehip are good for boosting iron levels and surprisingly, red wine also has a little boost of iron in it!
Your Guide to Iron
There are some compounds which can reduce iron absorption, and should be taken 2 hours away from iron-rich foods or supplements. Such as tea, coffee, miineral supplements & herbs such as St Mary’s Thistle, Echinacea, Raspberry Leaf, Bilberry, Rosemary and Turmeric. Use of various medications, such as antacids, antibiotics and NSAIDs could negatively affect your iron levels. Certain heavy metals act as iron blockers in the body, these include lead, mercury, nickel and cadmium; however these can be detoxified under the guidance of a qualified health practitioner.
• FeMax by Mediherb (requires a chat with a Naturopath at your local Flannerys) • Organic Iron MAX by Herbs of Gold • Floravital Liquid Iron Plus by Floradix (great for maintaining iron levels)
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We can almost instantly notice the change in fresh produce as it comes into spring.
Away with the heaviness of root vegetables, and in with the freshness of more leafy greens, a wider variety of fruit (hello, strawberries!) and an abundance of our favourites. Mother Nature still provides us with essential vitamin C in broccoli, grapefruit and pineapple, as we aren’t out of the cold & flu woods just yet. We are also provided with energising produce such as bananas, avocado and apples for a natural boost throughout our day.
apples avocado bananas blueberries
grapefruit honeydew lemon lime
papaya pineapple rhubarb strawberries
artichoke avocado bok choy broccoli cabbage
carrot corn eggplant fennel lettuce
radish silverbeet sweet potato tomato zucchini
basil chilli garlic ginger
lemongrass mint rosemary sage
MEET THE FARMER Glasshouse Mountains, Sunshine Coast QLD We chat with Barry from Glasshouse Apiaries. He provides us with our Kunara Raw Honey. Hi Barry, what drew you to beekeeping? Even as a boy I was interested in bees, I just always loved bees. I always wanted to have a hive, and started off with 16 bees. It’s a family business now, with my wife, daughter and grandson all helping the business. How long have you been beekeeping for now? This has been a passion of mine for over 45 years and now we have over 80 beehives! How do you keep your beehives happy? They are heavily impacted by droughts and diseases, but food is the most important thing for them. They do all the work and all the workers are females. I keep them in a good warm space in winter. We are so gentle with them, they’re all family - if one was to get hurt, some would fly out and try to sting me! What flavours can we find in your Sunshine Coast honey? Anything from brushbox, ironbark, tea tree, blue gum, tallowwood to stringy bark that’s around us here. Tea tree is a really popular taste. Sometimes I source macadamia nut for them as that’s popular on the coast too.
DID YOU KNOW? Raw honey is known to be a good source of antioxidants, with antibacterial and antifungal properties. Raw honey can aid in healing wounds, is a great immunity booster, may help with digestive issues and improve gut health with natural prebiotics. It’s also a great option to add to your daily health and wellness
routine. It’s 100% natural, unprocessed, delicious and good for you. Prolonged exposure to sunlight makes honey lose many of its health benefits, therefore it’s important to keep it in a cool location away from direct sunlight and in a tightly sealed container.
Hair, Skin & Nails
Energy & Hormone Support
Alkalise, Nourish & Detox
The food we eat can play an important role in the health of our body’s biggest organ – our skin.
Superfoods & phytonutrients are important wholefoods to consume daily for our skin health. Phytonutrients are natural chemicals produced by plants. Whilst superfoods generally comprise of amino acids, the essentials for firm and hydrated skin, as well as delivering defence mechanisms against stressors from the environment such as free radicals. These can cause inflammatory damage to the skin’s defence. Keep things simple with some of the food groups below to help repair & build glowing skin in time for summer. FATS AND OILS Oils like flaxseed, olive, avocado and coconut are superfoods thanks to their rich vitamin E, phytosterol and polyphenol content. These powerful phytosterol and polyphenol antioxidants and minerals assist in content. These powerful keeping the skin & protected antioxidants and supple minerals against ageing. assist inpremature keeping the skin Look for the Melrose oil range, which makes it supple & protected against easy to have olive, almond, premature ageing. Look for avocado & flaxseed oil on the Melrose oil hand. range,Simply which drizzle on salads or pastatodishes. makes it easy have olive, almond, avocado & flaxseed oil on hand. OMEGA-3 FATTY ACIDS Essential for supporting antiinflammatory responses, as well as providing high quality fats for skin cell repair and function. In other words, they help to maintain and restore skin integrity & reduce fine lines. Found in oily fish (particularly tuna, sardines & salmon), nuts & seeds such as walnuts,
chia, flaxseed & hemp seeds, or algae, nori & seaweed. LEAFY GREEN FOODS Superfood powerhouses provide us with numerous nutrients and minerals, such as vitamin A, C, E and K, as well as B vitamins, zinc & iron. Zinc and vitamin C, which if both deficient, could lead to inflammatory acne and poor healing of scar tissue. Moreover, spirulina and chlorella are both great to help alkalise & detoxify the gut. Detoxification plays an important role in skin health, as a diet high in sugar and refined carbs stimulates oil production, leading to acne, irritated and dull skin. Spirulina also contains a good source of B12, often deficient in vegan diets. It can play a major role in boosting collagen production, leaving the skin smooth & radiant. Phytality Phytoplankton Super Greens is an easy to take daily supplement. Packed with detoxifying greens, plant-based sources of omega 3 EPA & DHA, vitamin B12, C, E, Ashwagandha & vegan probiotics! RED AND PURPLE FOODS Red berries are great, particularly because they contain resveratrol, a rich phenol that helps to brighten a tired complexion and reduce irritated red skin. Pomegranates contain special tannins called gallic acid, that have shown to prevent damage from UV rays for plump youthful-looking skin. Pomegranates also contain rich antioxidants useful in reducing symptoms of acne and eczema.
H20 Although not exactly a food, mentioning the importance of hydration is key for skin and overall health. Water comprises all cells, including those of the skin. Skin can look healthier, younger, and more radiant when hydrated and may become dry, scaly, and sunken without adequate water intake. Coconut water is another alternative that is packed full of nature’s hydration & electrolytes. Particularly if you’ve been unwell or exercising. VITAMIN VITAMIN C C Not only essential immune Not only for essential forhealth, immune vitamin C health, plays an important rolean in vitamin C plays stimulating your body’s collagen important role natural in stimulating your body’s natural collagen production. It can also help to neutralise those free radicals previously mentioned. Our body cannot produce this key vitamin, so it’s important to consume food & supplements daily. Citrus, broccoli, leafy greens & strawberries are incredible – otherwise consider an easy, delicious tasting supplement, such as Melrose Vitamin C + Bioflavonoids powder. COLLAGEN Our skin is made up of 70% collagen – and our ability to produce this naturally declines with age. Support becomes necessary either via food or supplementation. Bone broths are fantastic as contain collagen drawn from beef, chicken or fish bones. Supplements can be an easier way to take collagen and are often packed with other vitamins & minerals which can help our bodies absorb & hold this essential nutrient.
The easy way to healthy
CONTAINS 9 ESSENTIAL AMINO ACIDS PLANT BASED SOURCE OF OMEGA 3,6 & 9 RICH IN MINERALS, VITAMINS AND ANTI-OXIDANTS
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WORDS: ADELLE RUTCH NUTRITIONIST @motherdawning
Supporting a mother in their postpartum period could include lots of warming, slow-cooked nourishing foods that can be boosted with the inclusion of supplemental foods like medicinal mushrooms & bone broth. Think of snacks that are rich in beneficial fats and proteins such as seed crackers with hummus or sardines, sushi, chopped vegetables and cashew cheese. Try some Franjo’s Kitchen lactation cookies and other galactagogues such as brewers yeast, oats or fennel. Be mindful of milk oversupply.
Batch-cooked meals or easy-make meals such as Sol Ghee’s Organic Dahl range can be a brilliant way to ensure a mother is fed, and her pantry is full. Foods simple to eat with one hand is my best tip.
Babies…skin so soft, wispy hair, sweetest little lips, they really do elicit so much joy when they are birthed into this world. It truly is sacred having a newborn and deserves reverence, because when there is a newborn baby, there is also a newborn mother. Brain fog, all day lethargy, mood disturbances and other strange and unspoken symptoms like hair and memory loss are some of the realities for many. Whilst many difficult nights can cause fatigue, with the right care, support, education and love, other symptoms can be avoided or minimised. Postpartum can be a truly joyful, relaxing, life-changing and replenishing time, nutrition can provide incredible support for both Mum & bubs wellbeing. Whilst flowers, chocolates, swaddles and baby toys are lovely, consider offering other practical & emotional support to help Mum rest, or nourishing meals and a good hug. Nutrient stores are often depleted during pregnancy (you are growing a human after all), especially if they were not adequate prior to conception or if dietary intake is insufficient. In particular, stores of iron, zinc, B12, folate, iodine and selenium are utilised during pregnancy and breastfeeding, as is DHA.
The Gut/Brain connection is spoken about in-depth when it comes to mental health. Ensuring a diverse scope of good bacteria is taken in the postpartum period may be one way to approach postpartum healing. This also has benefits for baby if choosing to breastfeed. Try Premedy Daily Probiotic capsules for your daily dose. Emotional support as a family member or friend can be as simple as dropping a coffee and some groceries over, keeping in touch even if you don’t hear from them (they’re busy!), offering to go for a walk with them and baby, or perhaps watching older children so Mum can rest. If you’re the mother, don’t be afraid to ask for these things - ask visitors to make the bed, put a load of washing on or make a cuppa. Or if you are the visitor, go ahead and offer. Be sure to honour boundaries with visits, to ward off burnout. Surround yourself with nourishing wholefoods, and don’t be afraid to reach out for help. Seek guidance from qualified healthcare professionals if extra supplement support is needed.
What is 100% recycled toilet paper? It’s a question the team at Who Gives a Crap get asked alot, and they’re giving us the answer. First, let’s get one thing straight We are NOT recycling used toilet paper. So you can get your mind out of the sewer. Our recycled toilet paper is made from 100% recycled post consumer paper – that’s recycled office paper which is already in circulation. It’s the eco-friendliest (and most costeffective) toilet paper we make. Why use recycled toilet paper? Every day, 27,000 trees are cut down just to be turned into regular toilet paper. When you use recycled toilet paper, you’re helping reduce deforestation. It’s as easy as doing more number ones and twos! The best part? 50% of Who Gives A Crap’s profits go to sanitation projects around the world. That’s one good roll.
Where do we get our post consumer paper? From schools and offices close to our production facilities. In a past life, your TP could have been a notebook, textbook, memo, letterhead, to-do list, love letter, chatterbox (remember those?) and more! Recycling post consumer paper into toilet paper also means less work and energy to transform the fibres, which traditional wood needs to go through. Smart, huh? We think so too! What does it feel like? You may notice it feels a little different to your mainstream, supermarket loo roll. That’s because those rolls come from virgin trees, which is something we won’t stand (or sit down) for. But while it may not be as soft as 1000 fuzzy bunnies, it’s still a very comfy wipe. Anything else? It’s biodegradable with no inks, dyes or scents. It plays well with most septic tanks. It has 400 sheets per roll and it’s 3 ply.
Don’t Miss Out On The Good Things Traditionally used in Western herbal medicine to: • Relieve constipation • Enhance healthy digestive function • Support blood circulation to the legs, hands and feet naturessunshine.com.au
herbal hotline 1800 687 577
Always read the label. Follow directions for use. If symptoms persist, talk to your health professional.
It’s a joy to speak with people that make incredible food but also put so much passion & energy into helping others – and that’s the ethos behind the team at Niulife.
Niulife are a social enterprise that’s serious about empowering lives in some of the world’s remote coastal communities. Niulife (pronounced ‘New Life’) formed over 30 years ago, when Dr Dan Etherington, (an agricultural development economist) and his wife Maureen visited the Solomon Islands and saw the contrast of the productivity of coconut palms and the poverty of the people who grew them. They wanted to help these people to help themselves, so Dr Dan developed the DME (Direct Micro Expelling) technology. DME is a gender-neutral Coconut Oil hand press, that enables anyone - even people with disabilities, to extract Extra Virgin Coconut Oil at the source. It empowers local communities to generate a good income by having a village based small business - producing extra virgin coconut oil without the need to leave their family or village. Dr Dan recognised this as a common challenge for the coastal communities, and set about trying to find a solution that was permanently sustainable. “I became fascinated with coconuts because they are resilient in cyclones, in production all year round, and because of the incredible variety of products they produce,” he explains. Not only is coconut oil produced, Niulife have developed other methods in which to incorporate the by-products. Such as making soap, flour, providing biofuel for generators and improving food security by using the coconut meal to feed livestock. Coconut palms are also known as the ‘tree of life’ in the Solomon Islands & the Polynesian word for coconut is ‘niu’ – so essentially Niulife means ‘coconut life’. Niulife grew to become the retail arm of the business; committing to buy all the export oil the Solomon Islands’ DME producers weren’t using themselves. Empowerment and hope are delivered through ‘trade, not aid’, with programs set up to equip villages with everything they need to set up their own thriving, sustainable mico-economies, and small businesses. Niulife oil is hand-pressed within an hour of opening the nut (one of the fastest & freshest methods!) and provides Fair Trade access to markets with this model, which is very impactful for these communities. Niulife is Australian owned, and is committed to giving back to these communities through the Niulife Foundation, of which 100% of the company’s profit is donated.
Dr Dan & Maureen’s children are now at the helm of Niulife – but it really is a family affair & a close knit team based out of northern Canberra. From coconut oil – the Niulife range has grown to support even more life changing products, sourced from other coastal communities such as the Philippines, Sri Lanka, and Vietnam. For example, Niulife’s delicious coconut blossom nectar products (Coconut Amino sauces, syrup, and vinegars) empower women in the Philippines by providing them with a regular income stream. Niulife is a powerful social enterprise that truly cares about the welfare of others and empowers poorer coastal communities with lasting change. Not only that – they only produce healthy products that are free from nasties and suitable for the entire family. Building upon their vegan, preservative & gluten-free range, the team are now developing FODMAP friendly offers too, with Vegan Fysh Sauce and Organic Naked Coconut Amino Sauce certified FODMAP Friendly. And stay tuned this year for 2 more sauces to launch very soon! Outside of Coconut Oil, Niulife’s most popular products would have to be their plant based sauces: Coconut Aminos & Vegan Fysh Sauce. Using barrel aged fermented coconut blossom nectar, they are delicious alternatives to conventional soy & fish sauces. They are all natural, non-GMO, vegan, preservative, nut, soy & gluten free! Perfect for marinades and dressings as the weather starts to warm up. And that’s where we can all make a difference – conscious purchase & consumerism can have a real impact by choosing to support local farmers & producers that work in such a sustainable way where everyone benefits. It’s not just a jar of coconut oil – it’s a life changing product.
SUPERFOODS FOR KIDS
NOURISHING WHOLEFOODS FOR GROWING BODIES (perfect for fussy eaters and your peace of mind)
B E R RY I M M U N E
Hide Veggies In Anything
Brain & Gut Health
Sustainable SWAPS FOR BODY & HOME
Everyone approaches sustainability differently, but it may be easier on our sanity to adopt small habits that we can actually integrate and sustain for the long haul. Rather than focusing on doing everything perfectly and falling short, look at it as an ongoing journey. Beyond reusable grocery bags, stainless steel water bottles, and commuting to work, there are a number of easy, cheap and often free ideas to get your lifestyle on the green and conscious track. All you need to do is remember why you’re striving for change, and set yourself up for success. Making eco-friendly habits does not happen overnight.
Swap the hearty meals for a meat-free Monday option. Skipping one serving of beef every Monday for a year saves the equivalent emissions to driving 560 kilometres in a car! It can also be beneficial for your heart health and cholesterol levels.
We love getting creative with meat-free Monday ideas. You don’t need to do away with the heartiness of a meat flavour. Try marinating tofu in your favourite BBQ sauce, or add turmeric and make scrambled tofu.
Australians typically produce 1.5 tonnes of waste annually - each! Households often practice recycling, however there are still plastics that cannot be recycled due to their chemical composition, such as standard cling wrap. It’s these types of plastics that we should all aim to avoid.
Compostic breaks down within 24 weeks in your home compost bin! Strong, strudy, and clingy - this cling wrap has zero plastic whatsoever. Great to keep food fresh in the fridge, and keep the Earth happy.
Jars have so many uses, it’s why they are the symbol of the low-waste movement. Opting to purchase items in glass jars over cans or plastic, can help you in the home in return! They are great for refilling in our bulk department, or transporting snacks on the go.
Keep your water-based produce crisper for longer with water and jars. Think carrots, celery, radishes submerge in water and pop in a jar in your fridge! No sagging carrots here.
Single-use sanitary items such as pads and tampons are responsible for about 200,000 tonnes of waste per year – most of which contains plastic. Out of sight, out of mind, right?
Not only is the Lunette Menstrual cup a safe, reusable option for that time of the month - they also partner with The Cup Project, empowering and educating young women in Kenya about their periods. Sustainable Swaps
VEGGIE LAKSA vegan, gluten free Ser ves: 4 | Time: 15 minutes This easy and delicious take on a veggie laksa is quickly becoming one of our favourite recipes. Packed full of fresh flavours and a range of nutrient providing vegetables. Don’t be surprised if this one gets added to the weekly dinner rotation.
• 1 jar vegan laksa Paste • 1 tbsp. coconut oil • 2 tbsp. Nutra Organics Vegetable Broth ‘Garden Veggie’ • 1 large brown onion, chopped • 1 can organic coconut cream • 1 kaffir lime leaf, plus extra to serve
• Bokchoy • Sweet potato, cut small • Brocollini • Snow peas • Bean sprouts • 4 serves of rice noodles, prepared as instructed • mint, to serve • Coriander, to serve • Fresh chillies, to serve
1. In a large saucepan over a medium high heat, melt 1 tbsp coconut oil, sauté Laksa paste, chopped onion and kaffir lime leaf until onion is soft and translucent. 2. Add your prepared vegetables and stir to coat in curry paste. 3. A dd in coconut cream, broth powder and 500 ml water and bring to a boil before reducing to a medium heat until veggies are warm and cooked through. 4.To serve, spoon broth and veggie mixture into large bowls, add in prepared rice noodles and top with coriander, mint and chillies.
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THAI COCONUT NOODLE SOUP vegan, gluten free Ser ves: 2 | Time: 20 minutes A deliciously fragrant coconut noodle soup ready in 20 minutes. You have the option to bulk it up with extra greens and vegetables, or you can leave it simple and delicious and enjoy as more of a soup with noodles of your choice.
• Extra virgin olive oil • 1/2 onion, diced thinly • 4 cloves garlic, peeled and minced • 3 tbsp. Niulife Cocomino Original • 1 tsp. coconut sugar • 2 tbsp. turmeric powder • 1 lime, juiced • 3 cups vegetable broth • 800g canned coconut milk
• 400g hokkien or rice noodles of your choice • Salt & Pepper TO SERVE: • 1/4 cup fresh coriander, roughly chopped • 2 spring onions, sliced thinly • Red chilli or chilli flakes • Lime wedges
1. Place a medium saucepan on the stovetop over a medium heat. Add the olive oil and cook the onion and garlic until softened.
DIRT Y ROSE DOUGHNUTS vegan Makes: 6 | Cook: 20 minutes | Set: 2 hrs+ We were so excited to whip up this delicious vegan creation with Loving Earth’s new ‘Dirty Rose’ flavour! Think turkish delight flavours in a light and fluffy doughnut. • 1 cup spelt flour • 1/3 cup coconut sugar • 1 tsp. baking powder • 1/2 tsp. salt • 2 tbsp. vegan butter, melted • 1 tbsp. flaxseed meal mixed with 3 tbsp. water, set aside • 1/3 cup + 1 1/2 tablespoons oat milk
• 1 teaspoon vanilla extract or vanilla bean paste • 45g pocket size Loving Earth Dirty Rose Chocolate (roughly chopped) ICING / DECORATION: • 40g Loving Earth Chocolate of your choice • 1/4 cup dried rose petals
1. Preheat oven to 180 degrees. In a mixing bowl, combine all ingredients except the flax ‘egg’, and icing ingredients. Stir to just combine. Add the flax ‘egg’ and stir again. 2. Add the chopped chocolate to the mixing bowl and fold in.
2. R educe the heat to a low simmer and add the remaining ingredients except the noodles.
3. Spoon approx. 3 spoonfuls of batter into a greased doughnut pan and bake for 15 minutes. Once cooked, allow the donuts to cool for 15 minutes before removing them.
3. P lace a lid over the saucepan and allow to simmer for 20 minutes, stirring occasionally.
4. Place a small heat proof bowl on top of a small saucepan filled halfway with water over a simmering heat.
4. Cook the noodles as per the packet instructions.
5. Add the chocolate to the glass bowl and constantly stir until melted and remove from the heat.
5. To serve, place the noodles into serving bowls and ladle the soup over the noodles. 6. Garnish with fresh coriander, spring onion, chilli pepper or flakes and extra lime wedges
6. Place a spoonful of melted chocolate onto the doughnut and smooth out. Place doughnuts onto a large tray, top with dried rose petals and place in freezer for 2 hrs. 7. Defrost at room temperature for 5-10 minutes before serving.
Did you know that your thyroid health can have a significant impact on your libido? While this is common in hypothyroidism, it should not be considered normal.
THYROID HEALTH FOR A HEALTHY LIBIDO WORDS BY: CAITLYN BOSCH NATUROPATH @insync_naturopathy
The adrenal glands are responsible for producing a variety of hormones such as cortisol, aldosterone, DHEA, testosterone, progesterone and oestrogens. These hormones are vital and share the same precursor called pregnenolone. Anyone that experiences symptoms of hypothyroidism, such as Hashimoto’s disease may be aware of the hormonal imbalances, fatigue, headaches, anxiety, depression, inflammation, bloating and the list goes on; these symptoms influence the way we feel daily. But also, in the way we experience love, sensuality and playfulness. A Naturopath’s role is to seek out the underlying cause of the disease and address the unwanted symptoms which are causing significant changes to the quality of life. One of the most common symptoms amongst women and men with hypothyroidism is a reduced libido. This is a sign that something is NOT right with your hormones! HOW DOES THE THYROID EFFECT LIBIDO IN HYPOTHYROIDISM? In Australia, the most common cause of hypothyroidism is an autoimmune disease (Hashimoto’s thyroiditis). Autoimmune disease is innately linked to systemic inflammation. When we are in an inflamed state, the body’s natural response is to secrete more cortisol, the stress hormone from the adrenal glands to try combat inflammation.
CONSIDERING WHY YOUR LIBIDO IS LOW: Raised cortisol levels subsequently reduces progesterone levels due to a disruption in the hypothalamic-pituitaryadrenal axis (HPA-axis). This is because pregnenolone is also used to produce cortisol, so instead of making essential sex hormones, the pregnenolone is “stolen,” to produce more cortisol. Less progesterone means that oestrogen is left unopposed, and this then leads to relatively higher levels of oestrogen to progesterone. Not only does elevated cortisol give rise to hormonal imbalance but its also leads to subsequently further inflammation, which intensifies hypothyroid symptoms. Oestrogen is vital for optimal thyroid health, and when oestrogen is in excess this leads to a reduction of the amount of available thyroid hormones. The elevated levels of cortisol, accompanied by lower levels of sex hormones being produced, give way to a sequela of symptoms. Such as poor memory and concentration, fatigue and weakness, aches and pain and of course low libido.
HOW YOU CAN REDUCE THE EFFECTS OF HYPOTHYROIDISM ON YOUR SEX HORMONES: It’s important to look after the endocrine gland, as it encompasses thyroid, adrenal & ovaries. All working simultaneously to produce adequate hormone production in appropriate ratios for our optimal health. If one system falls behind, it brings the others down with it. Ultimately thyroid, adrenal, ovarian health and communication is vital for restoring low libido. TIPS TO HELP RESTORE YOUR LIBIDO WITH HYPOTHYROIDISM: 1) Vitamin C, Magnesium and B-vitamins are essential in supporting the nervous system and adrenal glands and help with energy reserves. 2) Herbal medicine: herbs that support the nervous system and have an adaptogenic effect can help reduce the consequences of stress and restore damage to the nervous system such as: oats green, passionflower, withania, siberain ginseng and gotu kola. Try Fusion Stress and Anxiety.
4) Loving and accepting oneself is the start to your healing journey. If you are feeling uncomfortable with yourself this leads not only to physical stressors on the body, but also psychological impacts. Work on learning to love yourself in order to increase sensuality and love. Let go of past negativity towards yourself, in order to feel sexy and relaxed in the skin you are in! Try nurturing thoughts like: “my body is an amazing physical vessel to experience life in, my body is magnificent.” 5) Dark Chocolate contains theobromine and bioflavonoids, these help with the integrity of blood vessels and ensure blood flow to the sexual organs. We love Pico 83% Super Dark Chocolate. If you’re experiencing low libido, remember that you are not alone. Speak to a qualified Naturopath for more advice on how to manage your thyroid symptoms, improve your quality of life and libido.
3) Adequate sleep: if you are not getting quality sleep your body does not have the time to rest, repair and recharge, leading to hormonal imbalances, reduced thyroid function, impaired immunity and stress on your adrenal glands!
Fusion Stress & Anxiety
Pico Super Dark Chocolate
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*not available at Flannerys Mona Vale
Sunshine in your gut: PROBIOTICS, PREBIOTICS & SYNBIOTICS
Did you know that inside your gut you have an amazing city containing billions of good bacteria that are living and working really hard to keep your immune system in top shape? These good bacteria, (also called intestinal microflora), help to fight off infections, help with digesting foods and assist with absorption of important vitamins and minerals. This incredible city of good bacteria are beneficial for supporting our life. It’s important to keep intestinal microflora levels high to promote good health all year round. Sometimes with exposures to external pollutants, unhealthy diet choices, infections, stress and medications especially antibiotics, these healthy microflora can be destroyed and can lessen your immune defences. Some common symptoms of reduced gut microflora is bloating, flatulence, abdominal pain, diarrhoea, constipation, allergies, candida and parasite infections. The good news is... yes! You can replace them!
Probiotics, Prebiotics Page title goes here & Synbiotics
WHAT ARE PROBIOTICS, PREBIOTICS AND SYNBIOTICS? Probiotics are friendly live bacteria found in specific foods and supplements which can be added to your diet to increase your intestinal microflora. They are known for their beneficial effects within days of consuming them. Probiotics can be found in fermented foods and drinks. Historically, consumption of fermented food and drinks containing beneficial bacteria was recorded in the early 1900’s. Prebiotics are foods that contain non-digestible fibre that feed the probiotics. I think of these foods to be similar to fertilisers and sunshine that plants need to grow. Same for your probiotic foods. In order to grow and multiply inside your gut, these friendly bacteria need prebiotics. Synbiotics are a blend of food products or supplements that contain both probiotics and prebiotics. The Greek word probiotic means “for life”. Through research we now understand just how important the role is of intestinal microflora for supporting our health. A good way to restore this microflora is through the consumption of probiotics.
PROBIOTICS CAN BE FOUND IN THE FOLLOWING: • Sauerkraut • Kimchi • Kefir • Yoghurt • Kombucha • Miso • Probiotic supplements
WHAT TYPES OF FOODS CONTAIN PREBIOTICS? Prebiotics stimulate the growth of probiotics and create a perfect atmosphere of which your city of bacteria can be supported to do their important jobs!
Probiotic supplements can be bought from the fridge or from off the shelf. So what’s the difference? Fridge probiotics contain “live” beneficial bacteria. Shelf stable probiotics are bacteria that can stay stable and alive at room temperature. Shelf stable is best if you are travelling or at work and can’t keep your probiotic fridge supplement cold.
PREBIOTICS CAN BE FOUND IN THE FOLLOWING: • Artichokes • Asparagus • Bananas • Chicory root • Garlic • Leek • Onions • Wheat • Inulin • Oligofructose
WHEN IS THE BEST TIME TO TAKE MY PROBIOTIC SUPPLEMENTS? To assist your probiotic supplement absorption, it is recommended to take your probiotic first thing in the morning before food and or at night before bed. As always please follow the directions on the product or as given to you by your health professional. PROBIOTICS AND PREGNANCY A healthy microbiome during pregnancy can be essential in supporting the growth and development of important gut bacteria in a baby. The gut is responsible for many actions including keeping our immune system healthy. This is why it’s so important to have a healthy organic, low toxin and probiotic filled diet to support all aspects of a mother and baby’s growth and development journey together.
Peace, Love & Vegetables Super-Kraut Green
Fusion Probiotic Advanced
There are many beneficial foods that you can consume with your probiotic foods and drinks that will help them be happy and multiply.
AND SYNBIOTICS? Synbiotics are products or supplements that contain both prebiotics and probiotics. This combination is like creating sunshine for that city inside your gut. It gives your microflora the best chance of survival and a positive environment for the probiotic bacteria inside the gut and colon to grow happily. WORDS: ASSUNTA HAMILTON NATUROPATH & PARAMEDIC thegreenmedic.com.au
Amazonia Raw Biotic Ferment
Inner Health Kids Probiotic
Just as Nature Intended. Naturally Sweet Coconut Water
ficial C Page title goes here
SPRING products WE LOVE
1. DR BRONNERS PURE CASTILE SOAP - LAVENDER Scented with pure lavender essential oil to calm the mind and soothe the body! Dr. Bronner’s 18-in-1 PureCastile Soaps are good for just about any cleaning task.
2. OWN TURMERIC POWDER Turmeric powder has a rich yellow colour, a pungent fragrance and a wonderful warm spice flavour – a little bitter, with peppery notes. Known for its antiinflammatory properties, try it in your cooking or smoothies!
3. MELROSE VITAMIN C + BIOFLAVONOIDS Contains a balanced blend of vitamin C, plus bioflavonoids hesperetin & rutin to help reduce the severity and duration of the common cold and seasonal allergies.
4. CERTIFIED ORGANIC GREEN PEPITAS A great source of magnesium, manganese, iron, zinc, copper and antioxidants! These work together for restorative sleep, improved collagen production, and immunity. Add a tablespoon to your salad, or into a morning bircher muesli.
5. SYNERGY ORGANIC SPIRULINA 200G Spirulina is nature’s richest and most complete source of nutrition. This green superfood containing over 100 synergistic nutrients, is widely used throughout the world as a food supplement for health and energy.
6. SIMPLY CLEAN LEMON MYRTLE DISINFECTANT The power of Simply Clean’s TGA passed food-safe disinfectant cleaner is boosted by the natural antibacterial and antifungal power of pure Australian lemon myrtle oil.
7. NIULIFE COCOMINO FYSH SAUCE With the same great taste, this plant-powered seasoning sauce is a deliciously healthy alternative to fish sauce. Handmade from barrel-aged fermented coconut blossom nectar. Vegan and FODMAP friendly with no preservatives.
8. VENERDI PALEO BREAD ALMOND & LINSEED A rich wholemeal bread with balanced flavor and a soft texture. Suitable for sweet and savoury toppings, this bread not only tastes sensational, but will leave you feeling satisfied, lean, light and ready to go.
Special Edition - Vegan Love
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We bring the best of the whole earth and sea With wholefood ingredients providing natural, raw nutrition We process nutrient-dense plants raw to create a high-quality blend of vitamins, minerals and phytonutrients.
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Our fave STAFF PICKS
Who knows our Flannerys treasure better than our team! HANNAH - VICTORIA POINT Loving Eye of Horus and their range of natural makeup. Currently obsessed with the Triple C concealer in ‘sand’ and the Illuminating Palette. Excellent beauty staple, high quality coverage with none of the nasties!
LYNDEL - MAROOCHYDORE The Almond Road Paleo Bread has become my new favourite gluten-free bread. It has a great texture, tastes great toasted and topped with avocado.
BREE - MIAMI Literally only peanuts & salt is in this Ridiculously Delicious Old Fashioned Peanut Butter. I’m loving the crunchy variety I have it on oats, rice cakes, carrot sticks & toast with strawberries!
MIA - ROBINA Feeling healthy and alive with Lo Bro’s Living Certified Organic Raspberry & Lemon Kombucha. Cheers to a little taste of childhood without all of the junk and sugar crashes!
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THE RANGE aGluten Free aWheat Free aDairy Free 3 classic muffin flavours
Orange & Poppy Seed
Gluten Free has never tasted so good! Page title goes here
Also known as allergic rhinitis, hayfever is an allergic response to airborne particles, mostly pollen. Pollens attach to the little hairs in the nasal passages, setting up an allergic reaction. Your immune system then sets up a full blown attack, causing inflammation of the mucous membranes, producing copious amounts of mucus in an attempt to flush these irritating pollens out.
WORDS: LEE KEEGAN NATUROPATH
At a time where most of us want to enjoy the glorious weather, allergy symptoms can be debilitating. Unfortunately, for some people, spring can mean suffering from symptoms of hayfever, sinusitis, asthma, and eczema. High pollen counts in our air around spring time can lead to an allergic response in the body causing symptoms such as runny nose, and eyes, itching nose, throat, eyes, ears, sneezing, mucus congestion, asthma, urticaria (itching skin), and sinus pain. So what is actually happening?
When pollen granules come in contact with water, starch particles are released. These are small enough to be inhaled into the airways, causing allergic rhinitis, and asthma in some people. Around 80% of people with asthma have allergic rhinitis, which can make asthma more difficult to control. The pollen season can last for months, but once summer rolls around, thankfully most people will find their symptoms lessen or completely disappear. However some people suffer symptoms all year round if their allergies are from substances such as dust mites, animal dander, and mould, which can be very difficult to avoid. Practical ways to reduce the level of pollen exposure include frequently washing clothes, wiping down hard surfaces in the home with a damp cloth, showering, washing your hair before bed each night, and using a vacuum cleaner with a fine particle filter. Also, wash your sheets and towels in hot water with eucalyptus detergent, avoid hanging clothes outside to dry on windy days, or days with a high pollen count. Desensitisation can be a helpful tool to reduce your sensitivity to an allergen. Practitioners will use minute amounts of one particular substance you are allergic to, e.g. ragweed. This is usually given in drops under the tongue, for a certain period of time. And may reduce the bodies sensitivity, and therefore your level of allergic response to that particular substance, when you encounter it in the air you breathe. Taking local raw honey, or pollen granules before, and leading up to the hayfever season (for around 6 weeks)
works in a similar way. Before taking pollen granules, it is always advisable to test for a possible allergy reaction by taking just one granule for a day or two. Warm salt water in a nettie pot, is a well known yogic remedy for clearing out the sinuses and nasal passages. A diet full of natural anti-inflammatory foods such as pineapple, paw paw, onions, garlic, turmeric and chilli, will help. Always choose organic to look after your liver. You will also find some wonderful products in store, to help reduce symptoms and support your immune system during this time. Fusion Allergy or Sinusitis formulas, use the wisdom of traditional Chinese medicine to help restore the bodies balance. The Allergy formula supports liver function, which helps reduce the incidence of allergic response, particularly inflammation involving the eyes. The Sinusitis formula helps to reduce inflammation of the mucous membranes, and may help to clear the sinuses, and eustachian tubes, drying up secretions. Nutri-Life Triple Strength Garlic + Horseradish, is based on the tried and true Naturopathic combination of horseradish, garlic and vitamin C. It also contains the added benefit of the anti-allergy herb Perilla, as well as
Fenugreekto help clear the lymphatics, and Marshmallow root, which soothes the inflamed nasal passages. Herbs of Gold Hayfever and Sinus Ease is a great formulation for anyone suffering with hayfever, sinusitis, and urticaria. Horseradish, garlic and vitamin C are combined with Eyebright, which works well for redness and watering eyes, and Baical Skullcap, to relieve allergies & itching skin. Whole Earth & Sea Respiratory Relief is another traditional hayfever and sinus formula, but it has a whole lot more added. Packed with superfoods, such as Acai, Chlorella, and Kelp, as well as liver supporting Milk thistle, antiinflammatory Curcumin, and a good range of antioxidants, this formula would be great for anyone who doesn’t get enough greens, or veggies in their diet.
Whole Earth & Sea Respiratory Relief
anything but ordinary PLANT-BASED CHOCOLATE FOR ALMOST EVERYONE
gluten free - ethical cacao - compostable packaging Hayfever Season
COCONUT MANGO CHEESECAKE Vegan, sugar free, low-carb, keto Ser ves: 20 | Time: Overnight INGREDIENTS: Base • 1 ½ cups almond meal • ½ cup coconut flour • ½ cup desiccated coconut • ½ tsp salt • ¼ cup Niulife coconut oil, softened • 3 tbsp hot water Mango topping • 2 cups mango chunks, frozen • 2 tbsp white chia seeds
Filling • 3 cups cashews, soaked for 4-6 hours, drained and rinsed • ¼ cup Niulife Coconut Milk Powder • 250ml water • 30 drops liquid stevia • ⅓ cup Niulife coconut oil, melted • 2 lemons, juiced • 2 vanilla beans, seeds scraped
METHOD: 1. Line a 20cm round springform cake tin with baking paper, using one round for the base and a long strip to line the sides of the tin. You can stick it down with a little coconut oil. 2. Combine the almond meal, coconut flour, desiccated coconut and salt. Pour in the coconut oil and water and press with your hands to form a clumpy dough. Press into the lined cake tin and smooth over with a spoon. Place in the fridge or freezer for 30 minutes while you prepare the filling. 3. Place all filling ingredients in a high powered blender and blend until extra smooth. Pour into the tin and smooth over with a spoon. Tap on the bench a couple of times to remove any air bubbles and place in the fridge for at least 6 hours or overnight to set completely. 4. Place the frozen mango and a dash of water in a small pot over a medium heat. Bring to a simmer then reduce to low and cook for 15 minutes until the mango is soft. Remove from heat and stir in the chia seeds, allowing them to soak up any extra liquid. Transfer everything to the blender and blend until smooth. Transfer to a jar and leave to cool completely before storing in the fridge for serving. 5. When the cheesecake is set, carefully remove from the tin and peel off the baking paper. Top with the mango topping and some toasted coconut flakes if you’d like!
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