Flannerys Magazine - Autumn 24

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natural stress remedies | all about ashwagandha sleep-ology 101 | vitamin c flush | autumn produce & more 24

Welcome to autumn. celebrating health, wellness & good food


3 New In-Store

From snack foods & pantry staples to personal care items, here are some of our favourite new products for the season.

4 The Season Of Change

Your quick guide to living well this autumn.

6 Meet The Grower

Meet the team behind Microgreenies.

8 Ashwagandha

Our Naturopath Assunta helps us understand all about Ashwagandha & how it may help us to thrive.

11 Cover Recipe

Try this Whole Baked Apple recipe for a wholesome dessert.

12 Sleep-ology 101

Discover our Naturopaths top tips to better sleep.

14 Healthspan

Take control of your health to live a long & healthy life.

17 What's In Season

Your guide to eating with the seasons this autumn.

18 Autumn Harvest

Warm up & get creative with these delicious recipes.

20 Heylo to more magnesium

The guys over at Heylo share their story of developing magnesium H20.

22 Natural Ways To Release Stress Our Naturopath, Jo shares how we can take control of our nervous system. Cover recipe by Courtney Sutton. Product availability may vary between stores. This publication is for educational purposes only. We recommend consulting your health care professional before consuming supplements.

25 Autumn Essentials

From wellness supplements to baby care & versatile wholefoods, see what we're loving this autumn.

28 Vitamin C

We discover the benefits of a vitamin C flush for immune support.

New in store Make sure to check out these new products this season.

1. Chantal Organics Tomato Ketchup

2. Peg Paste Natural Toothpaste

3. Mandole Orchard Unsweetened Almond Milk

4. Proper Crisps Rosemary & Thyme

Thick & rich ketchup made with high quality organic tomatoes, ready to top your favourite foods. Yours to enjoy because it is free from GMOs, artificial colours, flavours & preservatives.

Level up your oral health with Peg Paste. Formulated in Australia with hydroxyapatite which actively remineralises teeth, strengthens enamel & reduces risk of cavities, without flouride.

This plant-based milk is freshly The herb garden has certainly made from a nutritious blend of been raided to create these Activated Australian Almonds. delicious crunchy morsels. Almonds, purified water & Tastes just like a Sunday roast a touch of sea salt... That's it! dinner but for any day of the No thickeners, sugars, oils or week, using the finest Kiwi artificial preservatives. potatoes. Picnic worthy!

5. Nutra Organics Brekkie Hero

6. Hurraw! Raspberry Tinted Lip Balm

7. Nimbus Oat Milk Powder

Struggling to get enough goodness into a fussy eater? This versatile, heroic blend of 14 fruits & veg will have you singing from the rooftops. Add it to porridge, yoghurt, smoothies, muffins & more.

Made with 100% plant-based Never waste a drop! Nimbus With certified organic sorghum colour from... drum roll... purple oat milk powder allows you - an ancient grain native to carrots! The unique colour from to make only what you need North-eastern Africa. It requires purple carrots has the amazing so there is less waste & less little water to grow so it is great ability to protect while giving packaging in landfill. It has 30% for the planet. This spaghetti off a sheer berry tint. Perfectly of your daily calcium per serve is flavourful & ideal for those kissable lips coming up! & avocado oil for healthy fats. avoiding gluten.

8. Ceres Organics Sorghum Spaghetti


The season of change.

As the trees begin to drop their leaves, we too need to let go of what is no longer needed.

mild days and cooler nights. Notice the foods you are craving may shift towards warm curries, soups, stews and sweet comfort foods. Perhaps your daily routines are slowing down. By leaning into these changes, you may notice a sense of ease and comfort as some of your priorities shift.

Autumn drifts in, silently, slowly, and sometimes inconspicuously. It may not be until the trees are bare that we realise the joys that come along with summer coming to an end. We are reminded though, of the rolling evolution of nature and the necessary changes we can make to realign and rebalance ourselves with this changing of the seasons.

Autumn is the time to harvest and gather. You might be gathering energy, gathering food, or gathering together with loved ones. It’s through these actions where we build strength and cultivate immunity through our body systems and into each individual cell.

As nature begins to withdraw, we can take this as our cue to start conserving our energy as well. With our attention firmly on getting into the swing of the year ahead, our bodies naturally start to adjust to the


The Season Of Change

The dryness that comes with autumn can commonly cause respiratory issues, skin conditions and digestion distress. Place focus on adding gentle warmth and moisture to your body to counteract these natural stressors.

Try sipping on herbal teas during mealtimes – ginger, tulsi or lemongrass teas can be supportive for sensitive tummies and digestion. Swap out your raw salads for roasted veggies and enjoy regular liquid based hearty meals like dahl or slow cooked stews packed with veggies. Replacing your morning coffee with bone broth can be a fabulous way to increase your vitality while also adding nutrients and collagen to your morning routine. It's rich in essential minerals, easy to digest and packed with amino acids and fatty acids. Bone broth may also help the foods you eat move through your gut more easily and heal the mucosal lining of the digestive tract. Either make your own or grab a jar of high quality broth concentrate from in store. If your throat starts to feel dry or scratchy, a drizzle of honey in warm lemon water may help to soothe.

Ensure your skin is getting the love and care it needs to stay hydrated. It is the largest organ in your body and the first line of defence against the environment so prioritise taking the time to nurture it. Thinking about incorporating an extra step in your skincare routine may assist with replenishing lost moisture. We love Lamav’s Antioxidant Oil that is packed with beneficial omegas to deeply moisturise dehydrated skin. Weleda Skin Food Lip Balm is a favourite for soothing those chapped lips and refreshing that smile. Through this time, consider whether you are holding on to emotions that may become taxing to your energy. Gentle movement in nature, talk therapy and deep breathing may help dissipate these feelings and cleanse the emotional body. Stress can deplete your immune response so be sure to prioritise your own needs for rest (and play!)

OVER 2500 WILD BLUEBERRIES PER BOTTLE Supports cellular repair Rich in antioxidants Immunity booster


mtwilderberries.com.au 5

Meet the growers of microgreenies.

What are microgreens? Microgreens are harvested at an early stage of growth, just after the first leaves (cotyledons) have developed. Despite their small size, these tiny plants are more than just a garnish – they're a nutritional powerhouse. Studies have shown that these little greens can contain between 10-100 times more nutrients than their fully mature counterparts. Rich in vitamins, minerals, antioxidants, and phytonutrients, microgreens are a fantastic way to boost your immune system, support your digestion, and promote overall health. We sat down with the lovely ladies behind Microgreenies – delicious microgreen farmers based on the Gold Coast.


Meet The Grower

Hey Tammie & Jules – great to have you stocked in our stores! Can you tell us a bit about how you got into farming? Tammie: “It really started when I was pregnant with my daughter and I became more conscious of what I was putting into my body and ultimately feeding her. I started to make small changes to my lifestyle, and visiting farmers and local markets to learn more about my food choices. This then expanded to uphauling my household and skincare, educating myself on how food was grown and stirred the passion for growing my own food! So, you’re new to farming?! Yes – it’s never too late to learn something new. As a Mum, I wanted to learn as much as I could about the food I was providing my little one.

Kids love microgreens! They are perfect toppings for rice crackers (try with a little hummus!) or on homemade pizzas. Jules: After 14 years working as a paramedic, I learned firsthand the importance of maintaining good health for longevity and wellness. I’ve since completed horticulture, permaculture and urban farming courses with a passion for soil biology and growing food without the use of harmful chemicals. Where is your farm based? We’re currently based in Currumbin Waters and have a fantastic set up in which to grow Certified Organic microgreens indoors. The seedlings are grown in nutrient rich organic soil – not hydroponically. It’s been just under a year in and whilst our project has grown organically – we are grateful that the Flannerys network has supported us to grow slow and well. Why is organic farming important to you? It really has a flow on affect – you’re not only eating well but you are supporting local communities by supporting organic farmers. From all aspects of soil health, regeneration practices, non-use of harmful pesticides affecting ecosystems and waterways. Eating locally produced food lessens our impact on our environment and supports communities to flourish. Both Jules and I are passionate about giving back to our community, so Microgreenies are grown and sold as a project of the Nature of Giving Foundation which we created. The Foundation donates freshly harvested microgreens to three different charities on the Gold Coast. Getting fresh greenies out to people who find themselves homeless, and the more vulnerable people in our community. Education is also an important aspect with classes for the Gold Coast Women’s refuge on how to cook and prepare nutritious, wholesome meals without breaking the budget.

Most frustrating thing about organic farming? For us we are lucky that our produce is grown indoors – so it gives us a little more control over things like climate, rain, temperatures etc. However, the humidity is something we have found challenging this summer in QLD. Pest control is very much a hands-on approach, using copper mesh and peppermint oils to keep the bugs away. What’s your favourite way to eat microgreens or do you have a recipe idea you can share? Jules has a fantastic recipe that is a fan favourite in our house! Toasted sourdough, avocado, goats feta, lime juice, salt and pepper – then layer over our delicious radish microgreens for a peppery topping! And with winter on the way… top your mash with our broccoli greens. The family will love them… and you’re adding so much nutrition in.

Get your greenies!

So your purchase really does make a difference to your community. Do you grow other produce outside of microgreens? Not currently but we are looking into micro herbs once we expand our space. Think kohlrabi for winter – and a few other seasonal options. Meet The Grower



ASHWAGHANDA is an adaptogenic Ayurvedic herb, that has traditionally been used for centuries in natural healing. In Sanskrit it translates to the meaning “smell of the horse,” and brings forth the properties of strength and stamina as seen in horses. It is regarded highly for mood stabilizing and for giving the body strength. A shrub that grows in SE Asia and India, its Western botanical name is Withania Somnifera. It is also known as Indian Ginseng or Winter Cherry. It is usually the extracts of the root of the plant that is used in supplements such as powders, tinctures, teas, and capsules.

Stress & anxiety support: Ashwagandha supports the nervous system especially when the body is experiencing stress, anxiety, and nervous exhaustion. It has an ability to calm those who are stressed and anxious. As an adaptogen it helps the body cope and be more adaptable when faced with daily stressors. Improved sleep: A 10-week study resulted in suggesting a substantial effect of Ashwagandha in improving the subjects sleep parameters including sleep quality and reducing their anxiety. Increases testosterone in men: In a recent study an 8-week supplementation of Ashwagandha to men at 300mg morning and night significantly increased testosterone and sexual function.

What are the benefits of taking Ashwagandha? Research and studies show that Ashwagandha can be used for supporting many of our body systems. It is mostly used as a nervous system supportive herb. It also contains Withanolides that are known to reduce inflammation responses in body systems.



Improves libido in women: Ashwagandha may improve female libido due to its nervous system support but also due to increasing androgens in women. A study showed that women who took the root extract experienced significant improvements in arousal, lubrication, and quality of orgasm.

Increased athletic performance: Studies have shown that supplementation with Ashwagandha in athletes increased oxygenation including VO2 Max. While another study in 2015 showed significant muscle and strength gains in 8 weeks supplementation of Ashwagandha of 800mg daily. Other studies have shown that Withanolides in Ashwagandha improved muscle repair in injury. Reduces blood sugar levels: In 5 clinical trials Ashwagandha supplementation showed the effects of lowering of blood glucose levels in people who had Type 2 diabetes by supporting insulin secretions.

How to use Ashwaganda? The powder has a sweet nutty taste and can be mixed into anything you are eating or drinking. • Try adding it to your daily morning smoothie. • Make some bliss balls. • Put ¼ teaspoon of powder mixed into your coffee. • Make it into a coffee alternative by heating your favourite plant milk with Ashwagandha and honey. • The dried root can also be steeped and used as a tea. Always consult with your practitioner before use. Especially if taking medications or pregnant or breastfeeding.

Improves brain function, including memory: Clinical studies of older adults have shown that 600mg daily of Ashwagandha did improve their cognitive function including reaction time, improved processing speed and memory. Inflammation: Withanolides is an active compound of Ashwagandha that has shown in studies to demonstrate anti-inflammatory effects by reducing inflammation markers seen in chronic inflammatory conditions such as arthritis, autoimmune, cancer and neurodegenerative conditions.



By Assunta Hamilton BHSc Naturopathy @thegreenmedicnaturopath




ANTIOXIDANT EXPERT Range also includes Firming Night Cream & Firming Eye Cream



Wholesome delights


Baked Whole Apples RSF | vegetarian recipe by: @selfbycjs

Try this Baked Whole Apple recipe with Vanilla & Cinnamon Crumble - it's a warm and wholesome dessert to share with your family this autumn. The sweet & soft apple, crunchy spiced crumble and creamy ice cream is the perfect combination to delight your senses and warm your soul.

Ingredients Method •  4 red organic apples •  1 cup Flannerys OWN Organic Rolled Oats •  ¼ cup almond meal •  ¼ cup pecans •  ¼ cup coconut sugar •  2 tbsp. sultanas •  1 tsp. cinnamon •  1 tsp. vanilla essence •  2 tbsp. grass-fed butter, cold •  500ml Mungalli Biodynamic Pouring Cream •  COYO Vanilla Ice Cream


Preheat oven to 180°C.


Wash and core apples.


In a medium bowl, add all ingredients and combine. As the butter is cold, it may be easiest to use your hands, rubbing the mixture and butter between your fingers until crumble-consistency is formed.


Place apples in a small-medium baking dish. Generously fill apples with crumble mixture, allowing a nice overflow on top. Pour water into the base of the baking dish, filling 1cm from the bottom.


Bake for 45-60 minutes, or until apples are tender to touch.


Serve apples warm with Mungalli Biodynamic Pouring Cream and/or ice cream. Page title goes here Cover Recipe


Sleep-ology 101. Quality sleep is the cornerstone of a healthy lifestyle, vital for cognitive function, emotional well-being, and overall physical health. During sleep, the body engages in crucial repair and maintenance processes, consolidating memories in the brain, and strengthening the immune system.


Sleep-ology 101

Adequate sleep is directly linked to improved concentration, enhanced creativity, better decision making, emotional resilience, and a reduced risk of mental health issues like anxiety and depression. It also plays a pivotal role in maintaining a healthy weight and managing stress levels. Stages of Sleep The sleep cycle is a complex process divided into distinct stages—Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM), further divided into three stages.

NREM Light (Stage 1 and 2): A transition from wakefulness to deeper sleep, preparing the body for rest.

Limit Screen Exposure: Turn off devices an hour before bed to signal melatonin production and sleep preparation.

NREM Deep (Stage 3): The stage of deep sleep, where significant restoration occurs, including tissue repair, muscle growth, and energy restoration.

Watch Your Diet: Avoid heavy meals and limit caffeine and nicotine intake in the evening.

REM Stage: Characterized by rapid eye movements and heightened brain activity, REM sleep is essential for memory consolidation and emotional processing. A complete sleep cycle lasts around 90 to 110 minutes, with multiple cycles occurring throughout the night. In a typical night, the majority of NREM Deep occurs at the beginning of sleep and the majority of REM occurs at the end (closer to waking). Types of Insomnia Insomnia, the inability to fall or stay asleep, is a common sleep disorder categorized into transient, acute, and chronic. This can impact sleep in a few ways: Sleep Onset Insomnia: Inability to fall asleep. Sleep Maintenance Insomnia: Difficulty staying asleep brings frequent awakenings or restless sleep. Fatigue Upon Waking: Feeling tired and lacking energy upon arising from sleep. Reasons for Poor Sleep Quality Identifying the root causes of insomnia is crucial for finding effective solutions. Common triggers include stress, poor sleep hygiene, medical conditions, lack of exercise, constant blue light, and certain medications. Addressing these factors can pave the way for improved sleep quality. Tips to Improve Sleep Quality Sleep hygiene encompasses a set of practices and habits that contribute to a conducive sleep environment and promote healthy sleep patterns. Incorporating these habits into your nightly routine can significantly enhance the quality of your rest. Consistent Sleep Schedule: Set a regular bedtime and wake-up time for a routine internal clock.

Stay Active, Not Too Late: Exercise a few hours before bedtime, allowing for a cool-down. Manage Stress: Incorporate relaxation techniques like meditation or deep breathing. Limit Naps: Keep brief, early-day naps to avoid disrupting nighttime sleep. Herbs to Support Sleep For those seeking natural remedies to enhance sleep, various herbs have calming and sleep-inducing properties: Valerian Root: Known for its mild sedative effects, valerian root promotes relaxation and improves sleep quality. Chamomile: A popular herb with mild sedative properties, chamomile tea is a soothing bedtime ritual that can help induce sleep. Lavender: The scent of lavender has a calming effect, reducing stress and promoting a restful night's sleep. Passionflower: Used in traditional medicine, passionflower is believed to have anxiety-reducing effects, allowing the mind to wind down and allow for sleep. Kava: Promotes relaxation, alleviates stress, and may contribute to better sleep. Ashwagandha: An adaptogenic herb that helps the body adapt to stress and reduce cortisol, promoting a sense of calmness and relaxation, supporting improved sleep quality. Prioritizing sleep is an investment in your overall well-being, unlocking the potential for a more vibrant and energized life. Before starting any herbs, it's essential to consult with a healthcare professional, especially if you are taking medications or have existing health conditions.

Relaxing Bedtime Ritual: Wind down with activities like reading or gentle stretches. Optimized Sleep Environment: Keep the bedroom cool, dark, and quiet for optimal sleep.

By Jessica Masterson BHSc Naturopathy @terrarhythmicsnaturopathy Sleep-ology 101


Healthspan: taking control of a long & healthy life.


Hydration For Strong Immunity

We all want to live longer lives, but it’s not just about adding more candles to the birthday cake. While the increase in human life expectancy over the last century has been nothing short of miraculous, we need to acknowledge that there has also been a rise in chronic health conditions, resulting in a significant decline in the number of years a person can expect to live in good health. From heart disease and osteoarthritis to diabetes and mental health disorders, chronic diseases are now all too prevalent. However, if we better understand the factors driving these conditions, we may just be able to play a role in their prevention, ensuring that a long life is also a vibrant and healthy life. Improving the number of years lived in optimal health and well-being is a core value behind Melrose Health’s purpose. Improving Healthspan is the ‘why’ Melrose Health team shows up everyday – focusing on products that add to longevity and wellbeing. Healthspan is influenced by many factors such as regular physical activity, a balanced and nutritious diet, managing stress, getting adequate sleep, and avoiding harmful behaviours such as smoking and excessive alcohol consumption. While these are all important considerations, recent research has identified several additional factors that can play crucial roles in promoting healthspan. Some of the factors shown for their positive influence on healthspan include: Nicotinamide Riboside – Boosting Cellular Energy Nicotinamide riboside (NR) is a nutrient belonging to the vitamin B3 family that directly promotes the production of NAD+. We need NAD+ to make ATP, the principal energy molecule in the body. Research indicates that NAD+ levels decline as we age. Free radical damage, chronic inflammation, and excess consumption of calories can also reduce NAD+ levels in the body. NR supplementation has been shown to boost blood levels of NAD+ to provide a range of benefits including promoting cellular energy and promoting healthspan and longevity. Omega-3 Fatty Acids – The Elixir of Youth? Recent research has found that omega-3s, found in fatty fish, may be central to slowing ageing by extending the life and length of telomeres.

Telomeres are the protective protein caps at the ends of DNA strands that shorten over time reflecting the ageing process. Shortened telomeres are associated with age-related diseases, as they contribute to cellular dysfunction and may limit the ability of cells to regenerate, impacting overall health. It was shown that omega-3s can inhibit the enzyme that acts to shorten telomeres, known as telomerase, as well as reduce oxidative stress and inflammation that also affect telomeres over time. Vitamin D3 – Preventing Disease, Enhancing Longevity Vitamin D3 is needed for many biological processes including normal immune function, mood regulation, nervous system function, and gut health. As a result, deficiency can be associated with several disease states including autoimmune diseases, allergies, osteoporosis, various cancers, infections, schizophrenia, and depression. There is growing evidence that adequate levels of vitamin D3 could help reduce the risk for autoimmune diseases including type 1 diabetes, multiple sclerosis, inflammatory bowel disease and other chronic diseases such as type 2 diabetes and cardiovascular disease. Several clinical trials have repeatedly demonstrated that one of the reasons why vitamin D3 boosts longevity is that it also works as a natural antioxidant and anti-inflammatory, helping repair damaged DNA. Vitamin C – Higher Levels, Longer Life, Stronger Immune System Vitamin C, is a water-soluble vitamin that plays a crucial role in various physiological processes within the body. While it's not a magical solution for preventing aging, it does offer several benefits like providing antioxidant properties, supporting the immune system with increased production and function of white blood cells and is essential for collagen synthesis which contributes to healthier skin and a reduction in visible signs of aging. Conclusion Optimising healthspan requires a multifaceted approach that integrates various factors, including nutrition, exercise, and lifestyle choices. Based on emerging research, the inclusion of NAD, omega-3s, vitamin D, and vitamin C can play significant roles in promoting optimal well-being, disease prevention and resilience against the effects of ageing. Healthspan



Autumn produce As we welcome autumn with open arms, the fresh organic produce to fill our plates has a hearty and wholesome focus. We will be seeing more varieties of apples become available like Galas, Fuji and Granny Smith. Apples are a fabulously easy snack to grab on your way out the door or add into school bags. Crunchy and sweet, they are delicious dipped in Almond Butter and sprinkled with your favourite seeds and coconut shavings. Or if you're in the mood for something a little more decadent - try our Whole Baked Apple recipe on page 11. Pears are a family favourite and gentle on your digestion. Add poached pears to your porridge with a sprinkle of cinnamon, or enjoy them a little differently as a savoury bake! Simply bake the pears in quarters with chunks of red onion, topped with fresh rosemary and a drizzle of olive oil, maple syrup and apple cider vinegar. With plenty of root vegetables in abundance, along with pumpkin, cauliflower, zucchini and carrots, there is plenty of organic and wholesome ingredients to enjoy as we eat with the seasons. Thank you for supporting our local farmers by choosing to shop at Flannerys.

Autumn harvest.


Cannellini Bean Soup with Greens serves: 4 | time: 25 mins | gluten free | vegan Ingredients •  3 tbsp. olive oil •  2 tsp. salt •  1 onion, diced •  4 garlic loves, sliced •  3 sprigs fresh or ½ tsp. dried thyme •  1 sprig fresh or ½ tsp. dried oregano •  1 sprig rosemary •  3 bay leaves •  1 tsp. fennel seeds •  3/4 cup celery, diced •  ½ leek, sliced •  3/4 litre Nutra Organics Vegetable Broth •  2 x 400g Ceres Organic Cannellini Beans •  ½ lemon, zested and juiced •  2 cups kale, torn •  Fresh chilli, sliced


Autumn Harvest

Method 1.

In a large pot, add the olive oil and onion. Cook on medium/low heat with the salt until translucent (5 minutes roughly).


Add the garlic, celery, herbs and leeks. Sauté for 2-3 minutes on low.


Add the Nutra Organics Vegetable stock, Ceres Organic Cannellini Beans and lemon juice/zest.


Bring to a boil, season to taste and add the kale. Allow to wilt before serving with chilli.


For a non plant based variation, add shredded roast chicken (at the same time as the kale) and/or parmesan to finish.

Fourless Choc Raspberry Cake

Mexican-style Stuffed Sweet Potato



makes: 1 cake | time: 1hr | gluten free | RSF Ingredients •  250g Loving Earth Dark Chocolate •  250g grass-fed butter •  250g almond meal •  120g coconut sugar •  4 eggs •  1 tsp. baking powder •  1 tsp. vanilla extract •  1 tbsp. Kunara Cacao Powder •  30ml espresso •  1 cup organic raspberries •  Pana Organic Vanilla Bean Ice Cream Method 1.

Preheat oven to 180°C. Line a cake tin with baking paper.


In a medium bowl, melt butter and chocolate together. Whisk until combined.


In a large bowl, combine together all remaining ingredients except raspberries. Add in chocolate and butter mixture stirring well.


Pour batter into cake tin and bake for 45 minutes or until a skewer inserted into the middle comes out clean.


Whilst hot, press raspberries into the top, giving the cake the cracked appearance. Set aside until completely cooled.


Once cooled, place cake into the fridge and leave overnight (minimum). Serve warm or cold with Pana Vanilla Bean Ice Cream.

makes: 4 | time: 1hr 30mins | gluten free Ingredients •  4 small sweet potatoes, washed •  500g grass fed organic beef mince •  400g black beans, rinsed •  200ml sour cream •  ½ cup cheese, shredded •  1 cup red cabbage, finely sliced •  1 avocado, thinly sliced •  100g corn, fresh •  ¼ cup coriander, leaves •  1 spring onion, finely sliced •  1 lime •  1 chilli, finely sliced •  1 tbsp. Mingle Mexican Seasoning •  1 tbsp. extra virgin olive oil •  Salt and pepper Method 1.

Preheat oven to 200°C. Line a baking tray with baking paper.


Wash sweet potatoes and lightly drizzle with extra virgin olive oil. Sprinkle with a pinch of salt and bake in the oven for 60-75 minutes, or until soft.


Whilst potatoes are baking, in a medium frying pan, heat oil. Once warm, add mince, salt, and Mingle seasoning. Cook thoroughly and place aside.


Prepare vegetables, cheese, and legumes.


Once potatoes are cooked, slice vertically down the middle and add mince, cheese and top with your vegetables/legumes of choice. Finish with avocado, sour cream, coriander, spring onion, chilli, and a squeeze of lime. Consume immediately.

Heylo to more magnesium.


Hydration For Strong Immunity

You’ve probably been told to take more magnesium to help with overall health – sometimes it’s hard to fit everything into your day or remember to take those supplements! Reasons to love magnesium Say Heylo to a very convenient way to ensure you add more of this wonder vitamin into your diet – with a sparkling mineral water infused with bioavailable magnesium. Inspired by mental health reasons, Heylo is the creation of Ally (a Brisbane local) after experiencing a down period in her life. “2022 certainly hit me hard mentally, physically and emotionally. Life got the better of me and depression, stress and anxiety became a mountain to get over.” Prioritizing mental wellbeing, Ally immersed herself with herbal tonics, adaptogens, superfoods and supplements. Magnesium was one vitamin that particularly stood out for her. The power of magnesium is what drove Ally to create Heylo. Infusing this important supplement amongst our daily water intake can be an optimal way to ensure we are providing our bodies with all it needs. Navigating life can be tough, and dealing with stress and anxiety can have a profound effect on our mental state. These challenges can impact our relationships, work performance, and financial burdens. Recognizing the importance of health, wellness, rest, and relaxation in maintaining a sound mental state, the Heylo team aim to make it easier for you. Why not enjoy their hydrating Magnesium drink as you prepare for a dreamy sleep or find solace at the end of the day with a soothing glass of our Magnesium Sparkling Water. It can truly make a difference. Instead of opting for a glass of wine or beer to de-stress, switch to one of these functional waters to wake up feeling rested - with a clear mind, ready to tackle the day ahead.

Magnesium + Gut Health Magnesium can help relax the digestive tract muscles, aiding to smooth digestion and prevent constipation. By drawing water into the intestines, magnesium can assist with regular bowl movements by softening stools. Magnesium + Brain Support Daily magnesium intake can support focus and concentration by regulating neurotransmitters, enhancing blood flow throughout the brain, facilitating nerve signalling, reducing stress and providing neuroprotection. Magnesium for Recovery One of the wonders of magnesium is its ability to support muscle relaxation & reducing tension. It does wonders for recovery whether you have been ill or undertaking rigorous exercise. Magnesium can support energy production, facilitate protein synthesis for muscle repair, reduce inflammation & oxidative stress as well as support electrolyte balance for overall health. Magnesium + Stress We love taking magnesium daily to help manage stress & anxiety. It can help to regulate the nervous system, balance neurotransmitters such as serotonin, promote muscle relaxation, assist with sleep quality, and help to modulate hormone levels. If you’re worried about blood sugar levels and blood pressure – adding a magnesium into your diet can help to support & regulate these. 100% natural, Heylo’s sparkling water is a convenient magnesium supplement, packed with hydration & zero sugar. Grab one in store on your next visit. Heylo To More Magnesium


Natural ways to release stress.

From gut pain to fatigue, stress can have a huge impact on our health and quality of life. As of 2021, over 40% of Australians aged 16–85 reported experiencing a mental health disorder in their lifetime. These disorders include stress induced conditions such as anxiety and depression. Reviewing the prevalence of stress itself in the Australian population would not be necessary as biology tells us that 100% of people experience responses to stressors throughout their lifetime and on a daily basis. The Science of Stress The stress response is an innate process that connects our environment to our physical bodies. It is also known as “fight or flight” during which stress hormones such as cortisol and adrenaline may be released to assist in the presence of physical danger.


Natural Ways To Release Stress

However, most of our stressors are daily hassles which are common occurrences such as running late or experiencing interpersonal conflict and deadlines. The stress response has some subjectivity as it relies on our perception of available resources in order to overcome stressors. Common signs that stress is affecting you physically: • Cognitive difficulties • Poor immune health • Digestive disturbances • Gastric disorders • Sore muscles unrelated to exercise • Headaches or migraines • Exacerbation of existing illnesses • Low mood Stress is typically managed through cognitive, behavioural and emotional approaches, but Naturopathic treatment also includes physical interventions such as nutrition, supplementation and herbal medicine.

Nutrition and Stress

Supplementation for Stress

Your diet is very important during this time due to appetite fluctuations that can include cravings for sugar and fat dense foods. Persistent stress calls for a higher demand for nutrients that may be depleted and to address body systems that have become dysfunctional. The approach should be to prevent the exacerbation of stress symptoms by excluding certain foods and treating them with others.

Supplementation can be a useful way to manage symptoms and replenish nutrients. Your needs will be different depending on how your stress is presenting and the quality of your diet. The best nutrients to supplement during extreme stress include: Magnesium – supplementation can reduce symptoms and the availability to absorb this mineral increases during stress response activation.

Dietary Approaches for Nervous System Support Anti-inflammatory: Stress and inflammation both utilize cortisol, causing conflicting priorities. Eating antiinflammatory minimizes the health complications that can arise when this function is impaired. Go Organic! Always choose organic for all foods to support cellular energy and reduce fatigue. Mealtime is only meal time: Chew slowly and thoroughly while sitting, relaxing and allowing stomach acid and enzymes to be plentiful and effective. Nutrient Density: Focus on making every meal count. What are you gaining from eating the food you eat? Are there any adverse effects to your choices? Functional Foods when Stress is High • Omega 3 foods such as fish, chia seeds, flaxseed, grass fed meats and hemp seeds. Include these foods several times weekly for anti-inflammatory action and to support brain health. • Colourful fruits and vegetables for their polyphenol content and anti-inflammatory effect. • Adequate protein for your height and activity level to maintain high energy levels and assist adequate neurotransmitter production.

B Vitamins - these play a role in managing neurotransmitter production and thus mood balance. B6 is especially important and beneficial when taken with Magnesium. Vitamin C – used to prevent burnout, vitamin C is an essential adrenal nutrient. Digestive enzymes – these can assist where poor digestive function is indicated. Herbal Medicine for Stress Some herbs can modulate the stress response, calm the nerves and reduce the physical manifestations of stress. Adaptogenic, nervine tonic, tonic and anxiolytic herbs specifically will have the most benefit when applied daily during stressful times and during nervous system recovery. Speak to your local Flannerys Naturopath in store for more guidance on supplementation while stressed. For more detailed stress management advice, book an appointment in one our Wellness Clinics today. By Jo Knight Naturopath @joknightnaturopath

It’s not the way I look, but how I see. Free to be myself, in my own skin. The pursuit of wellbeing is my way of life. in store now nourish.nurture.you Love Your Liver



Rise and shine

with this tasty and energising fibre and omega 3 rich breakfast. INGREDIENTS • • • • • • • • •

2 cup plant-based milk of choice 1 mango 2 nectarines 6 strawberries 1/2 lime 6 tbsp Chia Seeds 2 tsp Maple Syrup, if desired 2 tsp Buckwheat Kernels 2-4 tsp Collagen Matcha Latte

METHOD 1. 2.


Place chia seeds, milk, matcha, and maple syrup in a container or cups of choice and stir to combine. Cover and refrigerate overnight or until set. Divide the matcha chia pudding into two bowls, top with the fruit and buckwheat kernels and a squeeze of lime juice.

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Autumn essentials Products we simply cannot find ourselves without this season.

1. Nodo Blackout Brownie Mix

2. Moo Goo Scalp Cream

3. Weleda Nappy Cream

4. Herbs Of Gold Quercetin Complex

A decadent & delicious dessert that is easy to make & satisfies any sweet tooth. Free from gluten & oh-so-chocolately, try mixing through some berries & topping with your favourite ice cream.

Do you or your child suffer with a dry, red, itchy, irritated scalp? Try this moisturising cream to help skin return to it's natural condition. Made with natural oils - olive oil & avocado oil & packed with soothing ingredients like aloe vera.

With natural calendula, soothe & protect your baby's most sensitive area. Calendula has anti inflammatory properties that assist in reducing redness & irritations. Made without synthetic preservatives, fragrances & colourants.

This high strength nutritional complex made with quercetin, bioflavenoids & vitamin C aims to help support the immune system while the antioxidant activity may help to decrease cellular damage from free radicals in the environment.

5. Endota Organics Deep Hydration Moisturiser

6. Melrose Organic Flaxseed Oil

7. Flannerys OWN Organic Rolled Oats

Deep Hydration Facial Moisturiser is nutrient rich & packed with active botanical ingredients with anti-aging benefits. Deeply hydrate dry skin or soothe sensitive skin suitable for most skin types.

This source of Omega-3 fats is an ideal plant based alternative to fish oil, cold pressed from organically grown flaxseeds. It can be used not only for dietary supplementation but it also nourishes skin & hair.

A satisfying pantry staple perfect for the cooler months. Organic Rolled Oats are versatile to use in brekkie bowls, biscuits, crumbles, slices, muffins, homemade granola & more! Page title goes here



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The inside scoop Maitreyah - Murwillumbah Ora Profound Sleep is a fabulous product that suits me well. I suffer with insomnia and this combination of magnesium and sleeppromoting herbs helps me get a better nights rest.

Aliyah - Robina I have been using the Juniper Calming Jojoba Moisturiser. I like that it's deeply moisturising, scent free and perfect for sensitive skin that is versatile for both face and body!

Stacey - Graceville Since needing to exclude wheat and dairy from my diet, this Vegan Paleo Muesli has been a great addition to my breakfasts. I love enjoying it with yoghurt or on its own as a mid-morning snack!

Josie - Benowa I love the Dr Bronner's Castile Soap range. It's gentle, has no nasties, and comes in a variety of scents! It's also extremely versatile and by diluting it, lasts a long time as well.


BAKING MADE EASY scan for free recipe idea here

Vitamin C flush for immune support. Natural medicine works best to fight a cold or flu when you start supporting your immune system as soon as you feel like you’re getting sick! Don’t try to tough it out and wait until infection has already set in before you ask for help. Vitamin C, also known as Ascorbic acid is a common supplement taken for immune support. It plays many important roles in the body:

28 Vitamin C

• Enhances the function of the immune system. • Needed for hormone and neurotransmitter production. • Assists your body deal with stress via the adrenals. • Helpful for collagen production and wound healing. • Helps to maintain the integrity of connective tissue – cartilage, capillaries, bones and teeth. • Reduces the effects of environmental pollutants. • An extremely powerful antioxidant especially for your lungs.

Humans, unlike most animals, are unable to synthesize vitamin C endogenously, so it is an essential dietary component. It can be difficult to consume enough vitamin C rich foods and, sadly, our food supply contains less and less of this water-soluble nutrient because of premature food harvesting, artificial ripening and food processing. Supplementing with vitamin C on a daily basis can be very beneficial. One of my favourite vitamin supplements for daily support is Ethical Nutrients Mega Zinc with Vitamin C. It tastes great and the combination of both vitamin C & zinc is fantastic for bolstering the immune system, just be sure to take this one with food. When you feel like you are getting sick and coming down with a cold or flu you need to do MORE to help your body fight it. A simple protocol I recommend at the beginning of a cold or flu is to high dose on vitamin C by taking a quality supplement every hour until you get a bowel flush. The purpose of this is to saturate your body with vitamin C. For maximum absorption its best to take small amounts of vitamin C regularly, instead of a big dose once a day, as your gut can only absorb small amounts at a time. Taking vitamin C every hour also helps your body fight the spread of infection and may help prevent development of disease. When you’ve reached ‘bowel tolerance’, or the point at which you can no longer absorb vitamin C from your gut, you will experience an enema-like evacuation of liquid from your bowel. For this reason, it is important to choose a day to flush when at home, near the bathroom.

The next time you go to the bathroom after the cleanse, your stools may still be a bit watery, but things should return to normal pretty quickly. Note what total amount of vitamin C you took to achieve bowel tolerance. It is recommended you use a buffered vitamin C powder that includes calcium ascorbate and/or potassium ascorbate – this increases the pH (makes it less acidic) which reduces the risk of heartburn or gut inflammation that may occur when using high doses of ascorbic acid (the most common form of supplemental vitamin C). I recommend Melrose Vitamin C Calcium Ascorbate. You don’t want to take vitamin C with ZINC in when doing the bowel flush as zinc can make you nauseous when taken on an empty stomach. Powder also works better than tablets. Keep water intake up as, when bowel tolerance is reached, fluid is lost through the bowel. If you can’t tolerate vitamin C powder you might want to high dose Liposomal Vitamins C. This won’t cause a bowel flush but it also wont irritate your bowel if you’re sensitive. Speak to your healthcare professional or our qualified Naturopaths in store before activating any new health care supplementation, to ensure this is right for you. You should avoid doing a flush if you have: hemochromatosis, Gilberts Disease, inflammatory bowel disease, hepatitis, kidney disease or you are pregnant. Bianca is available at Flannerys Benowa Thursday & Friday and Flannerys Miami on Monday & Tuesdays.

Vitamin C Flush Tips 1. Begin the cleanse first thing in the morning, before you eat. 2. Take 1000mg of vitamin C, mixing into half a glass of water and drink/sip it over the course of a few minutes. 3. Repeat this every hour, on the hour, and continue until you need to use the bathroom. You are looking for the bowel to pass a watery stool. Once this occurs, the flush is finished and you can stop drinking the vitamin C.

By Bianca Bawden Clinical Naturopath, Herbalist & Nutritionist.

Vitamin C



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Keep your cool. plant based



Shop, beach, work & BBQ with our limited edition Flannerys x Pelli Cooler Bag. We love that Pelli are committed to cleaning up our oceans, by creating reusable products that stand the test of time. Made with plant-based compostable insulation, they're environmentally friendly & will help to keep your food and drinks cool. flannerys.com.au 32

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