Flannerys Summer 2021 / 2022

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Summer 2021 / 2022 Welcome to summer! The season for fun in the sun, sandy feet and spending days on end relaxing by the pool. It’s time to say goodbye to the year that was and start looking toward what wonderful new adventures 2022 will have to offer! This edition, we chat to the amazing team behind Hemp Foods Australia & their life-changing products [pg 16]. We explore how adrenals can help us with managing stress and enjoy a delicious summertime favourite - grilled pineapple salad [pg 12]! Editors + Designers: Kate Lyons Michelle Naude Content Contributors: Assunta Hamilton Bec Taylor Belinda Norton Jo Mulcahy Kristy Knight Laura Scherian Ruth Taylor Sarah Louise Shannon Neill Products Team: Anna Wong David Johnston Donna Pennings Josh Hughston Nathan Shoesmith Nicole Penney Susie Bamberry

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

20 Summer Eats

4 Sunshine on My Mind

22 The Role of Adrenals

6 What’s in Season

24 Happy Hormones

Check out the products that have landed, just in time for summer.

Welcome the new season with open hearts and arms as we look forward to 2022!

Time for the tropical fruit & veg to reawaken your taste buds!

9 Staff Favourites

Our crew share some of their favourite products this season.

10 Sleep: The Natural Way Discover the link between diet, melatonin & your sleep cycle.

16 Hemp Foods Australia Meet the wonderful crew from Hemp Foods Australia, & find out why you should include hemp in your diet.

Get ready for the festive season with these 3 decadent recipes.

Uncover how the adrenal glands can impact your ability to cope with stress.

We explain how neurotransmitters affect our moods and steps you can take to increase their production.

26 Our Picks for Summer Summer products we love!

28 Live Well this Summer

Consolidate your health goals for the year ahead, and enhance your ability to follow through.

30 Embracing Change Join us as we set our intentions for the year ahead.

18 Acne + Skin Health

What is it? And actionable steps to prevent further inflammation.

General Magazine Enquiries hello@flannerys.com.au Product availability may vary between stores. This publication is for educational purposes only. We recommend consulting your health care professional before consuming supplements.

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Lacklustre Energy?

Understand the role which the liver plays in your daily energy levels.

NEW products IN-STORE 3








1. FRANJO’S KITCHEN MATERNAL SUPERFOOD POWDER This enriching elixir may help to energise your body & calm your mind. Powered by Ārepa, it’s the ultimate brain food. Add this to your daily routine to increase energy, mental clarity & eliminate brain fog.

2. CERES ORGANICS SMOKEY BBQ BROWN RICE CRACKERS These delicious smokey BBQ crackers are light & crispy! Made with organically & sustainably grown ingredients, they’re a perfect addition to the weekend smorgasbord.

3. BOTANIKA BLENDS’ CHOC CHIP BANANA MUG CAKE If you love freshly baked fluffy banana bread with gooey choc bits and caramelised banana chunks - this is definitely going to be a fast favourite in your household!

4. LOCO LOVE TWIN DARK PEPPERMINT CREME This flavourful, soft and creamy vegan peppermint creme filling smothered in 70% dark chocolate is a mint lovers haven. Take a bite & experience the magic for yourself.

5. BITE ME CLASSIC CAULIFLOWER BURGER As a great alternative to meat, this high plant protein burger is not only flavourful, but packed full of goodness. Plus “Bite Me” only source organic farm fresh vegetables to make their veggie burgers.

6. UNTAMED HEALTH NATIVE DAVIDSON PLUM ORGANIC MILK CHOCOLATE Enjoy delectable sourness blended with smooth organic milk chocolate. This extraordinary blend of sweet and tart flavours will leave you wanting more.

7. THE CAROB KITCHEN BANJO SULTANA BITES These tasty sultana bites are perfect for a lunch box filler or afternoon snack. Using only natural ingredients Carob Kitchen have created a mild yet naturally sweet, smooth carob coated sultana.

8. PROPER CRISPS MARLBOROUGH SEA SALT CRISPS Now available in compostable packaging, each bag of proper crisps that you buy, means one less plastic bag made. So do the environment a favour and recycle when out & about. New Products


Words: Michelle Naude


As the days grow longer and warmer, it’s time to set sail on new adventures in preparation for the new year ahead.

It’s the season we’ve been waiting for the whole year. It’s time for sandy feet, festive eats and making the most of every second you get to spend at the beach. After a year that has most definitely had its ups and downs, ensure to take advantage of this new season. Make time to get outside, go on road trips and create new memories with family and friends.

View summer as an opportunity to cleanse, not only your body but your thoughts as well. Seasonality is nature’s way of telling us exactly what vitamins and nutrients our body needs during different months of the year. And man o’ man, if Mother Nature’s telling us to eat more mouth-watering mangoes, we’re not going to complain. Care for your body by leaning into the nutrients that it’s craving. Level up your summer salad game with tangy tomatoes, fresh avocado and cucumber or, if you’re feeling adventurous, why not even try a watermelon, mint & feta salad? It’s super easy to make and can even help you stay


Sunshine on My Mind

hydrated. As the days get warmer, you may find yourself less inclined to eat heartier meals, so make sure to listen to what your body needs to ensure that you fill up on the bountiful fresh produce available. With the silly season in full swing, remember to love on your liver. During the season of festivities, we often ask this incredible organ to take a back seat so we can enjoy a few extra margaritas. Therefore, if you feel like your liver requires some serious TLC, give “good onya’ greens” a try. This unique blend combines wild-harvested & organic native Australian ingredients such as Kakadu Plum, Desert Lime, Centipeda and Emu Apple. These provide fibre, powerful antioxidants & prebiotics to help fight inflammation. It also assists with rebalancing, cleansing, and alkalising the body whilst supporting liver function and detoxification pathways. Providing your liver with the support it demands, may help to balance your hormones and improve your energy levels.

While we know that there’s nothing quite as refreshing as a spontaneous dip in the ocean, make sure not to get caught out basking in the sun. UV rays are known to be a lot stronger during summertime. So, remember to opt for broad-spectrum protection and SPF 30+. One of our personal favourites is the Natural Sunscreen SPF 30 by Little Urchin. Containing only natural ingredients, it’s better for both your skin & the environment. Pair this with a wide-brimmed hat and a rashie or surf shirt, and you’ll be able to explore the reef for hours on end without looking like a tomato come Monday morning. Finally, with the new year ahead, take a moment to reflect and reset. Think about the year that was and the habits, people, activities, or things that helped you welcome more happiness, stability, calmness, or confidence into your life. Try to realise how you can evaluate your priorities to invite more of these positive feelings into your daily life. As for those that you feel did not serve you, try finding the courage to gently wave goodbye, and leave them in 2021. Invite new experiences, people or habits that better align with your current goals and purpose.

While not everyone is a fan of new year’s resolutions, setting SMART goals may help you to better prioritise your time as you navigate the year ahead.

The term SMART Goal refers to setting goals that meet the following criteria. Goals that are specific, measurable, attainable, realistic and time bound are more likely to come to fruition. So what exactly do each of those things mean? •  Specific: Where does your focus lie, which steps will you take, when are you starting? •  Measurable: How frequently will you do this; how will you define your success (i.e. if your goal is to run 10km, how fast would you need to run it to “succeed”). •  Attainable: Focus on a specific behaviour that can be altered rather than a feeling or thought. •  Realistic: Ask yourself, “Is this a realistic goal?” Are there smaller steps that need to be taken before you can achieve that end goal? •  Time-bound: How long will it take you to reach your goal? Summer is the ideal time to set yourself up for success. Whether that’s through waking up earlier, keeping your diet in check, exercising regularly or other personal goals, summer gives you an encouraging environment to start working towards your goals. So, take advantage of the sun rising earlier and setting later, and plan each day so that you can work towards being the best version of you.

Winter Wellness


SUMMER produce Think summer, think colour. We love this time of year, not only for the warmer weather but for the flavoursome fruit platters and incredible salads!

For us, the highlight of every summer is the delicious tropical fruits that come into season. Welcome watermelons and mangoes into your diet once again and enjoy the fresh tastes of avocado & toast for a super easy but tasty breakfast. If you’re feeling adventurous, spruce up your salads with green grapes, radish or mangoes for an extra summertime feel. Most of the fresh produce during summer is bursting with antioxidants, vitamins, minerals and fibre, providing you with all the nutrition that your body needs to carry you through the day! Seasonality is nature’s way of telling us exactly what our body needs during different months of the year.




apricots bananas blueberries cherries figs

grapefruit grapes honeydew lychee mango

passionfruit peach pineapple rockmelon watermelon

asparagus avocado beetroot cabbage capsicum

carrot celery corn cucumber lettuce

radish snap peas tomato watercress zucchini

basil chilli chives

coriander dill garlic

ginger lemongrass mint

Fresh Summer Produce: What’s in this season.

Enjoy crispy lettuce to help hydrate or tomatoes which may help protect your cells from UV damage. Also bountiful in summer is plenty of citrus, which offers immune boosting vitamin C and kale which can help your body's ability to absorb antioxidants. Foods grown and consumed in their natural season generally contain higher levels of nutrients and may actually also taste better!






Vegan, Gluten Free Ser ves: 2 | Prep Time: 5 Mins | Cook Time: 10 mins INGREDIENTS: •  2 Bite Me Fine Foods cauliflower burgers •  2 Gluten Freedom bread rolls •  1 organic avocado, mashed with salt and pepper to taste

•  1 organic beetroot, peeled and grated •  ½ organic onion, sliced •  4 organic lettuce leaves •  1 organic tomato, sliced •  2-3 Tbsp. Naked Byron vegan chipotle sauce

METHOD: 1. Cook cauliflower burgers on frying pan as per directions until golden. 2. Slice bread rolls in half and lightly toast using a sandwich press. 3. Finally, build your burger. Place a thick layer of avocado on the bottom half of the roll, followed by lettuce, tomato, onion and beetroot. Top with cauliflower burger and a large dollop of chipotle sauce. 4. Serve with a large skewer to hold the burger together and a pickle if desired.

Our fave STAFF PICKS RUTH - PADDINGTON My favourite product is the wild-flower Collagen Beauty by Nutra Organics. It makes smoothies taste amazing and is packed with soluble collagen, anti-ageing nutrients and herbs. Yum!!!

JENNY - MAROOCHYDORE I am absolutely loving all the Pure Coco Coast flavoured coconut waters. My current fave is the Yuzu – it’s not too sweet, and there’s nothing more refreshing during a Queensland summer!

CAITLYN - BENOWA I love this supercharged marine collagen powder by Bush Tucker Blends. Sustainably sourced & formulated with traditional indigenous wild harvested ingredients, it is rich in bioavailable vitamin C. Since taking it daily, my skin’s hydration has definitely improved!

MARC - MONA VALE I am loving these Kensington Pride Mangoes this season. They are my favourite fruit, and these are super sweet and juicy! Gotta love summer.

Favourites Page Staff title goes here



Adequate good-quality sleep is quintessential for good overall health and contributes to a healthy metabolism, mental health, energy & motivation, immune function, and cardiovascular health. If you’re not getting as much sleep as you should, you may be at an increased risk of cardiovascular disease, stroke, weight gain, diabetes, depression, anxiety and premature ageing. But don’t worry, there are many natural solutions to help you sleep at night!

“In holistic health, we look to treat the cause instead of using band-aid solutions.” As such, it may be pertinent to seek individually formulated treatment provided by a trained health professional. Our Naturopaths may assist you with managing your health on a holistic level using lifestyle changes, herbal and nutritional medicine specific to your needs.

Herbal medicine has been traditionally used for helping with sleep onset and maintenance - and there are so many beautiful herbs that may help get your diurnal rhythm back into sync. A few of my favourites include Hops, Passionflower, Lavender, Oats Green, Valerian, Kava, Californian Poppy, Withania and Zizyphus. Some of these herbs may also be of great support for those suffering from anxiety-related sleep issues, or where sleep patterns have been interrupted due to shift work, stress or just simply staying up too late & too frequently! Diet plays an essential role in the production of melatonin, the body’s principal hormone responsible for regulating our sleep and wake cycles. Circulating melatonin levels are highest in the evening in response to darkness and naturally drop in the mornings due to exposure to light. Tryptophan is an amino acid that boosts melatonin levels; so, you may find that including tryptophan-rich foods such as turkey, chicken, fish, dairy products (particularly cottage cheese), bananas, legumes (especially peanuts), soybeans, pumpkin seeds, tahini and oats in your diet may help with healthy sleep patterns. It is best to combine these foods with a carbohydrate to aid absorption of tryptophan, so eat these alongside starchy vegetables or whole grains. Glycine works in conjunction with tryptophan, and this amino acid is found in most protein-rich foods. Additionally, boosting foods with magnesium and calcium, or considering taking a supplement containing these minerals, may assist with relaxation and sleep. Other dietary factors may be contributing to poor sleep, such as excessive caffeine consumption throughout the day or too late in the day or eating large meals too close to bedtime.


Sleep: The Natural Approach

Theanine is a compound found in green tea, which may help treat anxiety and boost serotonin production (our happy hormone, and a chemical precursor for melatonin production). As such, consider swapping your morning coffee for a matcha latte, a pot of green tea or a sparkling Ārepa drink!

There are many more “sleep hygiene” principles to consider, and if your condition doesn’t respond to the general advice given above, please book in to see a Naturopath for an evaluation of contributing factors.

Engaging in morning exercise outdoors is a wonderful way to help nourish a good sleep pattern. Thirty to sixty minutes of morning sunshine helps regulate your circadian rhythm & boosts bedtime melatonin production. Likewise, engaging in thirty minutes of moderate exercise earlier in the day helps to improve melatonin levels come bedtime.

•  Sleep Ease by Herbs of Gold (60 capsules)

The time we go to bed also matters as our bodies enjoy the deepest sleep cycles in the hours before midnight. Try creating a bedtime routine including a cup of sleepy tea, stretching/yin yoga/Tai Chi, self-massage, dimming the lights, avoiding screens, meditating, or listening to relaxing music.

Some products require Naturopaths to dispense in-store.

Having a hot shower or bath before bedtime can also help with sleep onset, due to the body’s temperature drop! Try a hot bath with one or two cups of Epsom salts and a few drops each of lavender and chamomile essential oils.

Here are some of my favourite over-the-counter products which may assist with sleeping:

•  RedorminForte by Flordis (30 capsules) •  UltraMuscleze Night by Bioceuticals (360g) •  Ultra Theanine by Dr Vera’s (30 capsules)

Ruth’s picks

GRILLED PINEAPPLE SALAD vegan, gluten free Ser ves: 3 | Time: 20 Minutes Pineapples are a versatile fruit with many health benefits, not to mention they definitely help create some serious summer vibes. The red onion in this salad is naturally sweetened by the juice from the grilled pineapple and the coriander keeps the salad tasting fresh and summery. INGREDIENTS: •  1/2 Organic pineapple •  150g cherry tomatoes, halved •  1/4 red onion, finely diced •  1 avocado, stone removed and cut into cubes •  1/2 cup fresh coriander,

roughly chopped •  1/2 cucumber, diced To serve •  Extra coriander •  Fresh lime

METHOD: 1. Place the cucumber, cherry tomatoes, red onion, avocado and coriander into a large mixing bowl. 2. To prepare the pineapple, stand it up on a chopping board and slice it right down the middle, vertically. 3. One half will be your serving tray and provide you with enough pineapple pieces for the salad. To remove the pineapple pieces, place one half skin side down on a chopping board and using a sharp but small knife, cut a rectangle in the flesh of the pineapple. Now cut squares into the rectangle. 4. Using a spoon or carefully using the knife, remove these squares and set aside. Preheat a large frying pan over a high heat. 5. When the frying pan is at temperature, add the pineapples pieces and grill them to your liking. The longer you leave the pineapple without moving it, the more charred it will be. 6. Transfer the charred pineapple to the mixing bowl with the salad and stir to combine.


7. Transfer spoonfuls of the salad into the pineapple serving tray and serve warm.

Enhance your summer salads with nutrients, flavour, dramatic colour & texture! Visit www.pacificharvest.co.nz for Sea Spaghetti recipe ideas

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Lacklustre Energy? LOOK TO THE LIVER

Is your body experiencing lacklustre energy? If that is the case we need to look to the liver for energy, especially as we age. The liver is one of the most important organs in our body. Think of it as a filter that removes all the nasty elements that make their way into our blood stream through the consumption of alcohol or unhealthy foods. Many assume improving energy or cleansing the liver requires “lots of water” or “the quick fix” of another coffee. These liquids certainly help to flush initially but this is quickly diminished as the body returns to feeling sluggish. This crucial organ must function optimally to increase energy in the body. The livers’ primary role is to permeate the body system by converting toxins to waste products, cleansing your blood, and processing various nutrients through the body.

“However, that’s not all, the liver is also responsible for storing your energy and producing compounds that the body uses to effectively process your food.” Unfortunately, given the popularity of fast-paced lifestyles, current uncertainty in our world and many unhealthy foods and beverages, the liver often takes a beating. While a healthy lifestyle without any over-indulgences is the key to a healthy liver, the addition of a key amount of


Lacklustre Energy - Look to the Liver

highly nutritious liver balancing food may help improve your daily energy levels.

These 10 foods can easily be added to all family food routines. Not only are they rich in minerals, but they are also the best foods for improving liver function. 1) Leafy Greens Green leafy vegetables are high in chlorophyll and soak up a lot of toxins from the bloodstream. They’re packed with vitamins, minerals and fibre. 2) Cruciferous Vegetables Cruciferous vegetables are a major source of glutathione. These trigger cleansing enzymes that help flush out carcinogens and other toxic compounds in the body. Try eating a raw carrot daily, as it improves liver function and detoxification, which reduce the absorption of endotoxin and bacteria. Consider adding plenty of broccoli, cabbage, and cauliflower to your weekly menu. 3) Fatty Fish Fatty fish are rich in Omega-3 fatty acids that reduce inflammation in our bodies. Research says that they prevent the build-up of excess fats and maintain enzyme

levels in the liver. Ensure you add fatty fish such as fresh tuna, anchovies, sardines and mackerel to your weekly food intake. 4) Infusions Coffee and tea can be good for the liver. For most people - coffee can help reduce the risk of liver inflammation and green tea is especially high in antioxidants. Infusion of rosemary can also be very beneficial to the liver. 5) Garlic This is packed with antibacterial agents and selenium. When eaten, garlic may support the activation of liver detox enzymes. These enzymes work to eliminate toxins from the body. 6) Nuts High in fats and nutrients, nuts are good for the gut. Studies have found that eating nuts improved levels of liver enzymes. Add walnuts generously to your salads as they contain high levels of glutathione and Omega-3 fatty acids that support liver cleansing naturally. Almonds are rich in vitamins that again help support the liver. 7) Spices Turmeric is a magic spice. Curcumin is an active ingredient in turmeric which flushes out toxins and repairs the liver cells. Try adding turmeric to your roast root vegetables weekly.

8) Olive Oil May help reduce any fat accumulating in the liver, as it provides improved insulin sensitivity and improved blood levels of liver enzymes. 9) Fruits & Berries Ensure that your daily intake includes consumption of berries (frozen or fresh), apples, avocados and various citrus fruits. These fruits along with fresh juices are good for the gut and may help to stimulate the liver.

10) Alternative Grains Whole grain products like oatmeal, brown rice, millet, and barley are great for the liver. They are high in fibre and these foods reduce the storage of sugar in the liver. Encourage your liver to naturally cleanse using these nutrient and mineral loaded foods to improve your family's energy levels, health and mood.


“We believe Australia can be a major global competitor in the hemp industry worldwide and we are committed to increasing and supporting hemp farming in Australia.”

HEMP FOODS Australia Founded in 1999, Hemp Foods Australia is the largest Australian Certified Organic Hemp Food wholesaler, retailer, manufacturer, and exporter in the Southern Hemisphere.

Hemp Foods Australia (HFA) are committed to sourcing the best quality ACO Certified Organic ingredients. The majority of their organic hemp seeds are currently imported, as there is very little local supply of Australian certified organic seed available. It’s still such a new industry in this country. They work with approved Certified Organic suppliers worldwide, including Australia under our HACCP, BRC and ACO certified food safety program, and package them here in Australia.


Hemp Foods Australia

HFA guarantee that you’re getting the best quality healthy, nutritious hemp products, as all of their ingredients are independently lab tested to ensure they meet the strict ACO standards. They are regularly audited by the ACO, HACCP and BRC auditors. With regards to certification, Hemp Foods Australia tick many boxes! They are certified to the British Retail Consortium (BRCGS) Global Standard for Food Safety by BSI Australia. Receiving Grade “AA” during their audits, which is the highest grade for the certification.

Each of their products goes through rigorous quality testing and checks before being released to the market. Testing is performed by independent and NATA accredited laboratories to verify compliance with internal and regulatory specifications. A sample from every batch produced is retained to cover the whole shelf life of the product. In addition, all internal systems and processes are audited annually by an accredited independent body from reputable overseas farms where the seeds are 100% Certified Organic to Australian Standards. And they don’t stop at organic - HFA also ensure that all seeds are not irradiated, fumigated, sterilized, heated, or subjected to harmful treatment of any kind during the importation into Australia. Laboratory analysis screens all Hemp Seeds for over 300 potential heavy metals, toxins, and other contaminants. And did we mention - they are also ACO Certified Organic. Just like all nutrient-dense organic produce - the root of good hemp farming is the soil. Soil microbiology, compost and mineral density are key. Working in harmony with nature, Hemp Foods Australia farmer Harry Youngman is creating a sustainable hemp industry in numerous industries - from food and skincare to bioplastics and fuel. The possibilities for hemp are endless.

You’ll find these passionate foodies based in Bangalow– 15 minutes from Byron Bay. The team work with Australian farmers like John Herd, and his 200-year-old farm based in Tasmania. Why hemp? Hemp seeds are highly nutritious and exceptionally rich in healthy fats, protein and various minerals. They are a complete & digestible protein (higher than chia or flax). Plus - the Omega content within Hemp is perfectly balanced. Providing benefits such as improved cognitive function, reduced risk of heart disease, aiding bone and joint health and reducing inflammation. Omega-3 is an essential fatty acid – vital for our health, however it’s not actually produced by our body. So, we must look to food or supplementation to meet our omega requirements. Hemp is a fantastic plantbased Omega-3 option. And it’s not just hemp seeds Hemp Seed Oil, capsules and protein powders are great options to add Omega benefits into your diet.

Hemp Seeds can be sprinkled over cereal, avo on toast, added to smoothies & salads or use in baked goods. With a delicious nutty taste, they pack a powerful punch of Omega-3 & 6, all 20 amino acids (vital for building & repairing muscle tissue) as well as magnesium, zinc & fibre. Hemp is one of the only seeds that does not need sprouting to become enzymatically active. Hemp Oil offers concentrated Omega fatty acids in a perfectly balanced Omega-6 GLA (Gamma-Linolenic acid) and 3 SDA radio 1:3 (considered optimal for human health). The production process of using the seed & pressing the seed to produce oil then leaves the hull of the shell which is ground into Hemp Protein. Perfect for adding to your baked goods or smoothies. The future for Hemp is truly exciting. Hemp Foods Australia’s core focus will remain to source the highest quality Australian Certified Organic (ACO) hemp - free from any herbicides or pesticides. Their mission is to make a positive difference to people, communities and the planet. Why we LOVE Hemp - Key benefits: • Complete and highly digestible protein (Hemp seeds contain more protein than flax or chia) • Contains all 9 essential amino acids • Plant-based source of Omega-3, 6 & 9 • Rich in minerals, vitamins, and antioxidants • High amounts of soluble and insoluble fibre • Edible source of GLA not found in fish, soy, flax, or chia • High nutrition content • Naturally low in carbs, sugar, and salt • Free from GMO, dairy, soy & gluten



Learn to dance like no one is watching. Learn to love yourself, regardless what state you are in. It’s okay to constantly be working on yourself. To want to become a better version of you. FO RT But remember to be kind to yourself throughout the process. This life is a journey, one HE LO that we must do with loved ones around. It’s not a gentle one. The world can be harsh. But you are a Goddess. You are beautiful. You are loved. You are kind. Do not let yourself succumb to the standards of the world. You do you. Be the best version of you that you can be. Learn to dance like no one is watching. Learn to love yourself at your worst. It’s okay to constantly be working on yourself. To want to become a better version of you. But remember to be kind to yourself throughout the process. This life is a journey, one that we must do with loved ones around. It’s not a gentle one. The world can be harsh. But you are a goddess. You are beautiful. You are loved. You are kind. Do not let yourself succumb to the standards of the world. You do you. Be the best version of you that you can be. Learn to dance like no one is watching. Learn to love yourself at your worst. It’s okay to constantly be working on yourself. To want to become a better version of you. But remember to be kind to yourself throughout the process. This life is a journey, one that we must do with loved ones around. It’s not a gentle one. The world can be harsh. But you are a Acne skin breakouts are so annoying, they can be goddess. You are beautiful. You are loved. You are kind. Do not let yourself succumb to severely painful and sometimes embarrassing. Acne just it can also the standards of the world. appear Youisn’t do you.prevalent Be thein teens; best version of you that you can be. Dare during adult years. So, what is acne and how you treat naturally? to dream. Dare to becanbold, be itunapologetically you. Goddess. You are beautiful. You are loved. You are kind. Do not let yourself succumb to the standards of the world. You do you. Be the best version of you that you can be. Learn to dance like no one is watching. Learn to love yourself at your worst. It’s okay What IsbeAcne? to constantly working on yourself. To want to become a better version of you. But remember During teen and adult years many factors contribute to a Acne is an increase in the production of sebum leading surge in production of extra sebum. of blocked sebaceous follicles. to betoTheinflammation kind to yourself throughout gram-positive bacteria within these folliclesthe are process. This life is a journey, one that we must called Propionibacterium acnes (P. acnes). Increased factors can include: do with onesallowsaround. not more a gentle one. These world can be harsh. But you are a sebumloved production P. acnes toIt’s produce • The Hormonal changes fatty acids within the hair follicles that cause an increase • Nutrient deficient diet in inflammation skin. Our white blood goddess. You areof the beautiful. You arecell loved. You• Infections are kind. Do not let yourself succumb to • Stress “soldiers” come in as a defence mechanism to fight the inflammationof andthe the result is acne.You do you. Be the• Xenoestrogen the standards world. best versionexposure of you that you can be. Dare to dream. Dare to be bold, be unapologetically you. O



Acne + Skin Health


Acne + Skin Health

Acne + Skin Health

We’ve all heard the saying “You are what you eat”. Unfortunately, eating sugary and processed foods can cause a spike in insulin, which increases sebum production resulting in acne. On a brighter note, eating organic fresh fruits, vegetables, legumes, nuts and hormone-free meats/fish are great for supporting overall systemic health. In conclusion, skin health reflects gut health! A disruption to gut flora levels can promote increased inflammation and this reflects in your skin. A pro-biotic supplement or fermented foods can help restore gut flora to optimum levels.

Should I squeeze or should I leave? Squeezing will cause further inflammation by pushing bacteria deeper into the skin. Infection and scarring can also be the result of squeezing. Your white blood cell soldiers are hard at work to reduce the inflammation, so squeezing will only cause an increase in their fight to heal you! “Leaving” is a good idea as it will trigger your natural support, which will help to promote faster healing. However, if you’re looking for products that can help speed up the healing process, consider natural supplements that support skin repair. Recommended to support skin repair • Along with antioxidant-rich and anti-inflammatory foods, supplements such as green tea, fish oils (EPA/DHA), collagen, Omega-3, mushroom blends and probiotics may help to reduce acne. • Drinking filtered water will help eliminate toxins. • Vitamins C, D, E and Zinc are known for their immune boosting benefits and cellular regeneration. Research has indicated that people with acne, have lower levels of zinc in their blood than those with clear skin. • Silica, Biotin, Selenium & Evening Primrose Oil can also be beneficial in supporting skin health. Topical applications to help soothe and heal acne inflamed skin • Tea tree oil is an essential oil that helps fight bacteria and reduce inflammation in the skin. • Witch hazel contains tannins, which have strong antibacterial and anti-inflammatory properties. • Aloe vera contains salicylic acid and research has found that applying salicylic acid to the skin reduces acne.

Nutra Organics Beauty Collagen 450g

Thursday Plantation Tea Tree Oil 25ml

Melrose Flaxseed Oil 500ml

Superfeast Beauty Blend 130g

Hormones and Xenoestrogen Xenoestrogens are hormone disruptors such as parabens in beauty products and BPA/BPS in plastic. These interfere with hormone signalling. Choosing organic, cruelty-free, and paraben-free makeup or skincare products may help to avoid these disruptions. Try to minimize foods containing added hormones, pesticides or which are genetically modified. Choose organic produce, hormone-free meats, milk, and foods. Stress A well known precursor to whole-body inflammation - stress can weaken immune defences, disrupt digestive processes, and slow wound healing. Exercise, massage, acupuncture, meditation, grounding and being kind to yourself as well as others are important measures in promoting body healing during times of stress. WORDS: ASSUNTA HAMILTON NATUROPATH BHSc & PARAMEDIC @thegreenmedicnaturopath




BASIL & MACADAMIA PESTO HASSELBACK POTATOES vegan, gluten free Ser ves: 4 | Prep Time: 10 mins | Bake: 30-45 mins Who doesn't love potatoes! Plus this creamy nutrient dense basil pesto makes a great addition to any summer salad or tossed through a quick pasta for an easy weeknight meal.

INGREDIENTS Basil Pesto •  1 cup fresh basil leaves •  1/2 cup extra virgin olive oil •  1 - 1.5 cups OWN whole macadamia nuts •  3 large cloves of garlic •  1 cup COYO Natural coconut yoghurt

•  1/2 cup nutritional yeast •  Pinch of salt + pepper Hassleback Potato Salad •  8 small potatoes, washed •  1 cucumber, peeled into ribbons •  Pinch of chilli flakes

1. Preheat oven to 200 °C fan forced. Line a baking tray with parchment paper. 2. Place all of basil pesto ingredients into a high speed blender and pulse to blend. Continue until smooth and creamy if you'd prefer a creamier style dressing, otherwise leave chunky. 3. Place a chopstick to either side of a potato and using a sharp knife, carefully slice the hasselback cuts into the potato. The chopsticks should prevent the cut from going all the way through the potato. Place the potato on the baking tray and repeat this process with all of the potatoes. 4. Drizzle potatoes with olive oil and season with salt and pepper. Roast in oven for 30-45 mins, until potatoes are tender and crispy. 5. Transfer the potatoes to a large bowl and decorate with the cucumber ribbons. Season with extra salt and pepper and a pinch of chilli flakes. Drizzle with the pesto dressing.



MANGO COYO CAKE vegan, gluten free, refined-sugar free Ser ves: 8-10 | Prep Time: 30 mins | Freeze Time: 3 hrs+

CAULIFLOWER TACOS vegan Ser ves: 8 | Time: 25 mins Hello Taco Tuesday! Fresh, packed with goodness and super simple to whip up. These plant based tacos make the perfect summer meal to share outside with friends & family.

Whip up ahead of time & keep in the freezer until you're ready to serve! A perfect dessert to plan ahead for the Christmas events. INGREDIENTS Base •  1 cup OWN macadamias •  1 cup OWN raw cashews •  1 tsp Chef's Choice pure vanilla extract •  1 cup OWN shredded coconut •  5 organic medjool dates •  1 tbsp Kunara coconut oil •  2 tbsp Absolute Organic maple syrup Filling •  1 ½ cups OWN raw cashews, pre-soaked in 1.

Line a 9 inch spring form tin with baking paper. Pop all base ingredients in a food processor & blitz until a loose dough is formed.


Evenly press base mixture into bottom of tin. Set aside in freezer.


Place all filling ingredients into food processor. Process on high for 5-10 mins, until a smooth paste is formed. Scrape down sides every few minutes. Alternatively, use a high-speed blender.

4. Remove base from freezer and pour in filling layer. Place in the freezer for a minimum of 3 hours to set. 5.

Next, make the crunchy topping. Preheat oven to 150°C and line a baking tray with baking paper.

6. In a small bowl combine shredded coconut and maple syrup. Then, spread out in a thin layer on the prepared tray. Bake in the oven for 10-15 mins or until golden. Allow to cool completely. 7.

INGREDIENTS •  1/2 a cauliflower, sliced into small florets •  3 tbsp olive oil •  2 tsp garlic powder •  2 tsp paprika •  1 tsp cumin •  1 tsp onion powder •  1 tsp oregano •  1 tsp chilli powder •  1 tsp salt •  1 avocado •  2 sweetcorn removed

water for at least 2hrs •  500g COYO Natural coconut yoghurt •  2 organic mango cheeks •  ¼ cup Absolute Organic maple syrup •  ¼ cup Kunara coconut oil Topping •  1-2 organic mango cheeks •  ½ cup OWN shredded coconut •  1 tbsp Absolute Organic maple syrup

When ready to serve, let the cake defrost for an hour. Serve with the crunchy topping and thin slices of mango.

from the cob •  8 mini soft tacos or tortillas, cooked as per packet instructions •  1 red chilli, thinly sliced •  1 pineapple, diced into cubes •  2 wedged limes •  1 bunch coriander, washed well and roughly chopped •  Byron Bay Chilli Co. Salsa


Preheat oven to 200°C fan forced.


In a small bowl combine the spices for the cauliflower.


Transfer the cauliflower florets to a large mixing bowl, add the olive oil and spice mix. Combine well with hands.

4. Transfer the cauliflower to a baking tray and bake in the oven until tender and crispy for approximately 10-15 mins. 5.

Prepare all of the filling ingredients, lay out on a large chopping board or into different sized bowls.

6. Remove the cauliflower from the oven and warm up your soft tacos as per the packet instructions. 7.

Assemble your tacos as you prefer.



Located just above our kidneys, the adrenal glands help manage the input and output of water, minerals, nutrients & blood sugar by the kidneys. This water transport system affects our cells, heart rate, and blood sugar/energy levels. It is also in charge of androgens which play a role in the development of puberty for both males and females, our bone and muscle development, and our metabolism. In short – the adrenal glands are a very important pair of organs! The Adrenal hormone output is managed by messages sent from the Pituitary Gland and the Hypothalamus (both located in the brain). ADRENALS & STRESS Two main nervous systems influence our entire bodily functions. The parasympathetic nervous system and the sympathetic nervous system (see diagram to right). The adrenals respond to and influence our stress reaction giving us our fight-flight response, which turns off the parasympathetic nervous system (including digestion). In turn, this activates the sympathetic nervous system, ready for the ‘running away from a mammoth’ task. There is a myriad of scientific research on the impact that short, medium and long term stress has on our health (Godoy, LD, Rossignoli, MT, et al, 2018), namely the damage it can do in the medium and long term to our digestion, immune health, and energy resources. It is known that stressors of various types (psychological/ physical) can alter the physiological levels of certain hormones, chemokines, and cytokines. These alterations send information to the central nervous system to take


The Role of Adrenals

necessary action which then sends messages to appropriate organs/tissues/cells to respond. These messages can either activate or suppress the immune system as needed. (Aich, P, Potter, AA, et al, 2009) In short-term stress, a necessary amount of cortisol and adrenaline is released from the adrenals to enable our heightened response for several hours. After a period of time, a ‘negative feedback’ mechanism informs the hypothalamus and pituitary that it’s time to relax and resume normal bodily functions like digestion and calm heart rate etc. If the stress or stimulus is continued, it can cause hyperadrenalism/hypoadrenalism. Long term stress can do damage such as immune malfunction, weight loss or gain, skin issues, heart disease, blood sugar issues, muscle and/or bone issues, moodiness/ anxiety and lethargy. On top of life’s usual ups and downs, COVID-19 related instability is touching every aspect of our lives. So, looking after adrenal health has never been more important. HOW TO COPE WITH STRESS

Making appropriate lifestyle changes such as taking time out, breath work, exercise and acting in a way that provides optimal nourishment for our body is a good place to start. There is an array of herbs and supplements that act as adaptogens, helping the body resist emotional or physical stressors, (Wilson, L 2007). Nervines are wonderful herbs used to nourish and support the central nervous system and help us restore balance and restfulness in the body.



Constrict Pupils

Dilate Pupils

Stimulate Saliva

Constrict Airways

Slow Heartbeat

Inhibit Saliva


Relax Airways

C1 C2 C3 C4 C5 C6 C7 C8

Increase Heartbeat

Ashwagandha (Withania) Formula called Rhodiola Relax by Natures Sunshine, or Stress Support by Melrose, which includes vitamin C, that has been found to reduce cortisol (stress hormone) levels. At the same time, provided you do not suffer from low blood pressure (or are not on blood pressure medication), you can use a quarter teaspoon of an amino acid called L-Theanine (by Healthwise) in a shot of water, to take with your caffeine drink, which will lessen the stress response it causes in the body. If you find yourself in the stages of medium to long term stress, look for Herbs of Gold B5, along with herbs such as Siberian Ginseng (by Herbs of Gold Ginseng Gold). Liquorice Root in tincture form can help target the effects of long term stress, as well as assisting the liver & digestion.

Contract Bladder

Relax Bladder

Figure 1: The Human Nervous System and it’s role in bodily functions.

Our Naturopaths in-store can mix herbal tinctures that include adaptogens and nervines, specifically formulated for you and your needs. I also recommend: A Rhodiola and


To counteract the effects of reduced gut function when operating under a constant stress response, it's a good idea to stimulate digestion before meals. Try having a shot of apple cider vinegar, digestive bitters, or digestive enzymes to assist with this. Additionally you can take a multi-spectrum pro-biotic such as Fusion Pro-biotic 8.

Happy Hormones

NEUROTRANSMITTERS + MOOD Neurotransmitters are the little chemical messengers that send signals around the brain to alter our moods. They can make us happy, energetic and motivated, while others make us feel cool, calm and collected. Some even influence our body clocks and our ability to fall asleep! Since neurotransmitters affect the ways we navigate through life, keeping up with their production is pretty important. 3 TIPS TO INCREASE YOUR HAPPY HORMONES: 1. Ensure you’re eating adequate protein. Proteins are groups of different amino acids bound together in a long chain. Once broken down in the digestive system, these amino acids are all repackaged to make different neurotransmitters. This is why it’s important to include a complete protein source in every meal. 2. Optimise your gut health. Not only are neurotransmitters produced in the brain, but recent studies have also shown that we can produce them in the gut with certain beneficial bacteria! So, by diversifying your gut bacteria, you can help regulate your mood. To do this, include prebiotic and pro-biotic rich foods in your meals. Pre-biotics can include garlic, onion, artichoke, asparagus, inulin, psyllium husk and whole grains. Pro-biotics include kimchi, sauerkraut, kombucha, kefir, and cultured yoghurt.


Happy Hormones - Neurotransmitters & Mood

3. Eat the rainbow! A lot of the pathways converting proteins to neurotransmitters are reliant upon certain vitamins and minerals. By eating a diverse range of fruits, vegetables, and whole grains, we can ensure that we’re meeting our nutrient needs for optimal neurotransmitter production. Our neurotransmitters work synergistically, in an intricate, well-coordinated dance. Understanding our neurotransmitters on a deeper level can help to identify any imbalances in their levels, and how we can best support their production. SEROTONIN: Otherwise known as your happy hormone, its key responsibilities in the body are to maintain a happy mood, improve pain perception, and help move food through the digestive tract. So having adequate levels of serotonin can be very useful in managing low mood, generalised anxiety, constipation, and any situation where there’s an increased sensitivity to pain, including migraines. Serotonin is also converted into our night-time neurotransmitter, called melatonin, which encourages restful and restorative sleep. Herbs of Gold St John’s Wort 3600 is a great product to naturally increase this happy hormone.

Kristy’s picks

DOPAMINE: This one’s your get up and go! Dopamine works by activating the pleasure centre of your brain. It’s particularly important in those with low mood and low motivation- especially in the mornings. If you’re constantly overindulging, overexercising, or splashing out on retail therapy, you might be a victim of low dopamine! Cacao may help to promote the production of dopamine so try starting each day with a OWN Organic Cacao hot chocolate. GABA: This one’s your calming, Zen neurotransmitter. It’s used to put us into a parasympathetic state, meaning it switches on the portion of the nervous system responsible for resting and digesting. It’s useful when you’re highly stressed and unable to calm down, including situations of heightened anxiety, panic attacks and insomnia. If you have a racing mind and are unable to switch off your thoughts before bed, this one’s for you. If you’re feeling frantic and frightful, swap your daily coffee for green tea. Green tea has naturally occurring L-theanine, an amino acid that increases the effect of GABA on the nervous system.

Herbs of Gold St John’s Wort 3600

Planet Organic OWN Organic Cacao Green Tea 25pk

*Always consult your health care professional before supplementation, as these can interact with certain medications. WORDS: KRISTY KNIGHT NATUROPATH BHSc @diaryofanaturopath

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1. NOOSA BASICS ACTIVATED CHARCOAL SPEARMINT DENTAL FLOSS Infused in a blend of Organic Virgin Coconut Oil, Myrrh, Clove, Manuka and Spearmint. It releases a burst of flavour, leaving your mouth feeling fresh as a daisy!

2. MORLIFE BLUE SPIRULINA POWDER Brighten up your breakfast with blue spirulina powder! This intense deep blue pigment, known as phycocyanin is extracted from spirulina. Phycocyanin may assist with DNA & cell repair.

3. WELEDA SKIN FOOD (LIGHT) Ideal for when you’re on the go, Skin Food Light brings immediate comfort to dry skin. Made with organic sunflower oil, pansy extracts, chamomile and calendula, it will help to soothe your skin.

4. HERBS OF GOLD DIGEST-ZYMES Containing 6 vegetarian friendly digestive enzymes including Gentian, to relieve symptoms of indigestion, including abdominal pain, bloating, feelings of fullness and healthy digestion.

5. ĀREPA NOOTROPIC BRAIN DRINK (LITE + SPARKLING) Neuroscientist formulated to help you keep calm + enhance mental clarity & performance. Caffeine-free & packed with L-theanine flavonoids & antioxidants to support your immunity.

6. BUSH TUCKER BLENDS TRUE BLUE IMMUNITY A combination of wild harvested and organic Australian Native ingredients such as Kakadu Plum & Finger Lime. This formula may assist with boosting your immunity, balancing stress and energy.

7. THE DAILY BAR FUDGY PEANUT BUTTER CACAO Treat your taste buds to a decadent crunchy peanut butter snack! With 13g protein and just 1g sugar, you can enjoy all the goodness without any of the guilt of a normal chocolate.

8. ALOE PURA ORGANIC ALOE VERA GEL Meet your new your best buddy this summer. Made with 100% organic aloe vera with a selection of natural extracts, this aloe vera gel will help calm and soothe the skin following excessive sun exposure.


Our Picks for Summer

Tag us in your Flannerys photos @flannerysorganic

Social Lovin’

@fooddesignstudio - How GOOD are the Kids Sneaky Juices at @flannerysorganic and how GOOD are their new reusable bags?!

@_hannah_b_- OBSESSED with these açai bowls from @flannerysorganic

@bec_evans_creative - We visited @flannerysorganic to stock up on good clean food.

@rawbeccabites_ - Making the most of @flannerysorganic OWN cacao powder, cacao butter, almond meal and hazelnuts. Yum!

@belinda.n.x - I love health foods why? Because it makes me feel like I’m making a difference to mine and my kids health.

@mentalcombatives - Left him outside for 1 min @flannerysorganic



Now is an ideal time to prioritise your well-being and consolidate a health plan for the year ahead.

WORDS: SHANNON NEILL NATUROPATH & REGISTERED NURSE @gwinganna Focus on making small changes and apply them with strong commitment. Here are some of my top tips.

I like to say anything green helps keep your liver clean. For example, leafy green vegetables and lemons. Just a quarter of a lemon in some warm water first thing in the morning helps the liver function and gets the digestive system moving.

Eat your antioxidants. Buy a rainbow of coloured organic vegetables to optimise antioxidant potential and help maintain a youthful appearance. Antioxidants support our body’s defence system by maintaining immune function. Whole foods, vegetables and fruits have the natural powerpacked antioxidants that you need.

Caffeine - When you are consuming a large amount of coffee or caffeinated drinks, it places a lot of stress on your adrenal system. Reduce the amount of caffeine you consume and avoid after midday. It can take around eight hours to metabolise, so it can also interfere with your sleep.

Look for opportunities for sensible movement early in the day. Consider starting your morning with mindfulness training such as yoga and meditation.

Avoid packaged foods. Particularly if the first, second or third ingredient listed is sugar.

Guard your sleep and try to avoid going to bed exhausted. Sleep quality leads to overall improved health. Improve your sleep by removing all light sources from the bedroom. The circadian rhythm is like our internal body clock and when we’re honouring it, our health can really be more vital. When we’re dishonouring it, our circadian rhythm can deplete our system, so one of the best things to do is to get up at sunrise and go to bed quite early. Your liver is the organ of detox. Protect it by reducing and avoiding liver toxins including alcohol, caffeine, tobacco, trans fatty acids, refined sugars and bleached flours. Instead, choose liver supporters such as herbs, vegetables, whole grains like brown rice, good quality protein and essential fatty acids, such as flaxseed, chia seeds, assorted nuts, fish, coconut, tahini, hummus and avocado.


LIVE WELL This Summer

Live Well This Summer

Choose organic foods and drink filtered water. In juices for example, if we use non-organic fruit and vegetables we increase the number of residual pesticides and herbicides we consume. Build a relaxing bedtime ritual in the evening to help you slow down at the end of the day. This could include aromatherapy, a warm bath, mindfulness and calming herbal teas. Try to build a breathing routine to help your body to rejuvenate and recover. Through just 10 minutes of simple breathing practice a day, we can help create positive changes in the brain that builds our stress resilience.

We believe that food can be good for you and still taste great. That’s why we brought out our ‘Smoked” range. These products are slow-smoked over carefully hand-picked, untreated wood in a cast iron oven. AND its a ‘Cold Smoke’ too, so the natural goodness of the pure ingredients stays intact and isn’t heated out. Pour, drizzle, or sprinkle our range to make any dish come to life with a unique smoky flavour.

Cinnamon Morrissey, Brisbane Mum who created EveryMite for her son William, now aged 8, shares with us her “EveryOrganics” range that is new in store and available now. Cinnamon knew that she needed EveryMite in her life, and she says that she knew that other people with food intolerances, allergies, and general digestive issues needed EveryMite too. EveryMite is available in each of our stores, and all throughout Australia. The success of EveryMite and the smiles it brings to so many people has inspired Cinnamon to bring out EveryOrganics - everyday products handmade in Brisbane from pure ingredients with nothing artificial added. Cinnamon, a social worker by profession, has found a new way to help children and families through creating more nourishing, everyday products for families to enjoy, every day. Staying true to her values, Cinnamon uses a percentage of her profits to give back to the community. EveryOrganics motto is “Smile, every day” Check their website to read more about their health journey, who they ‘give back’ to in the community, and lots of great recipe ideas on how every day people include EveryOrganics products, into their cooking, every day.


Scan for complete recipe and more great ideas.



As we enter 2022, we must remember we are still in the early stages of the new age of Aquarius that was birthed in December 2021. The coming year is all about the laying of foundations and setting up new rules, new ways & new expectations. Focus on how you react or act towards the new will help see you through 2022. This is definitely the theme of this year. New rules, new ways, and new expectations. How we react or act towards the new will make or break us throughout the year. I’d recommend choosing an adaptable over obstinate outlook, tantrums are not much fun for anyone. We will need to learn how to manage our strong emotions productively. Healthy daily practices are highly recommended and can include meditation, breathwork, exercise and good nutrition. If we fail to nurture ourselves, we may find ourselves seeking escapism through unhealthy habits that will only restrict our evolution. There is so much opportunity this year for personal growth and success if we stay open, adaptable, and flexible. Set the vision of your path early in the year. Understand there may be some twists and turns and be open to see

Discover nature’s all-rounder 30

Skin Food

where they take you. You may discover new gifts and talents within yourself that lead you to create a more abundant life if you go with the flow. The world is forever changing. Our challenge is to embrace change rather than to fear it. Let the past go and be excited and positive about the future and what it brings. Remember the beginning of a new year is a tie of great cognitive emotional & social development.

It’s ok if you feel unsteady at times, it’s only natural for where we are at. It’s ok if you sometimes look around you and see your fellows at different stages, we all develop at different times in different ways. This is another great year of transformation and evolution and how blessed we all are to be here living this incredible adventure of life.

Coughs, Colds & Flu Muscular Aches Cleans & Freshens

Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional.





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Discover the Goodness of Hemp




Our Protein powder is naturally high in protein at 60% and with the added benefits of 16% omega fatty acids, 7% fibre, 6% minerals low 5% carbs. A great source of iron, magnesium and zinc. 32 and Pageatitle goes here


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