Flannerys Magazine - Spring 23

Page 1


23 understanding endometriosis
celebrating health, wellness & good food to spring.
| the power of fermented foods
wellness | hormones &
| men's health & more


3 New In-Store

From wellness supplements to delicious snack foods, we've got a bunch of wonderful new products that have just landed in-store.

4 Spring To Life

Boost your vitality with a gentle spring cleanse.

7 Meet The Farmers

Meet your organic strawberry growers from Ashbern Farms.

8 Understanding Endometriosis

Our Naturopath Assunta explains endometriosis with tips to help manage the condition naturally.

11 Spring Greens

Give this fresh & nutritious green salad a try.

12 The Power Of Fermented Foods

Learn about the benefits of fermented foods & get inspired for ways to use them in your weekly dishes.

14 Superheroes For Super Kids

With 70% of the immune system living in the gut, Nutra Organics is helping kids thrive with good gut health.

16 Men's Health

Discover the best foods, lifestyle practices & herbs to support testosterone & libido.

18 Rejuvenating Spring Eats

Level up your next breakfast or mid week meal with these creative recipes.

20 Pantry Staples For Better Health

Learn about the history of Melrose & the benefits of omega 3's, liposomal technology & super greens.

22 Hormones & Perimenopause

Understand the role hormones play in perimenopause & how to support your body through this transition.

25 Spring Essentials

Product availability may vary between stores. This publication is for educational purposes only.

We recommend consulting your health care professional before consuming supplements.

From MCT oil & collagen to gummy candy & delicious ice cream, here are our top picks this season.

28 Womb Wellness

Naturopath Sahara talks about female reproductive health with tips to maintain a healthy womb.

New in store

Make sure to check out these new products this season.

An all natural source of immunity support, this elixir has manuka honey, ginger, turmeric & lemon for a delicious kick. You can enjoy this tonic mixed with warm water, chilled over ice, or simply take as a shot if you're brave enough.

A vegan chocolate made by Swiss master chocolatiers, this is a decadent velvety treat that is rich and filled with crunchy mint crisps. It's the perfect after dinner treat that cleanses the palate & satisfies those chocolate cravings.

Easy to use and suitable for kids from 1 year old, this supplement is made with a form of iron that is gentle on tummies. It may help with immune function, support cognitive development & blood health.

These organic & gluten-free corn chips are the perfect pantry staple. Use them as a base for your homemade nachos or paired with your favourite salsa, pico de gallo or guacamole for the ultimate savoury snack.

These collagen protein bars are the perfect fusion of indulgence and nutrition. With protein, healthy fats & fibre, this bar will help hit your macros, keep you satisfied & fuel your day.

An instant natural gummy mix that will take your kids snacks to the next level. Swap out those conventional sugar filled lollies with these easy to make gummies filled with gut loving grass-fed protein & vitamin C.

New to the range, this strawberry frozen yogurt is jam packed full of real fruit and teeming with clinically researched probiotics. Give this better-for-you vegan dessert a try.

Don't be fooled, this readymade meal is plant-based, full of flavour, & ready in just 5 minutes. Serve with steamed veggies for a nutritious, clean & balanced meal that's quick & easy to prepare.

1. Chia Sisters Immunity Tonic 3. Brauer Kids Liquid Iron with Vitamin B 4. Feel Good Foods Organic Salted Corn Chips 8. Plantasy Butter Chick'n Protein Bowl 5. Chief. Choc Peanut Butter Collagen Protein Bar 6. Nutra Organics Blueberry Gutsy Gummies 2. Pico Dark Mint Crisp Chocolate 7. COYO Strawberry Frozen Yogurt

Spring to life

It’s time to open the windows, let in the fresh air, and wipe away the cobwebs that may have built up during hibernation.

Spring is all about renewal, growth, and rejuvenation. It is the time to recognise what habits, behaviours and projects are no longer serving you. Leave those behind and start afresh with a new purpose and perspective.

Feed those inspirations by sending time in nature. Whatever that means to you, be it a walk on the beach, a drive through the hinterland or a stop in at the park with the kids. There is nothing quite like that feeling of the warmer air on your skin at the end of winter. It’s the perfect time to take off your shoes, walk barefoot on the grass and feel the grounding energy from the earth.

A good old-fashioned spring clean is sometimes the best way to reinvigorate yourself after winter’s slumber, and what better way to start than with your body! Gentle cleansing practices can help to flush out the body systems, improve liver function and increase your energy and vitality.

Take this time to enjoy simply cooked, nutrient dense meals, and eat only until you feel satisfied. Leave behind the greasy, heavy, and processed foods lacking nutritional value and opt for deliciously fresh and flavoursome fruits and vegetables to fill your plate instead.

Green foods should be the focus here and with plenty of organic leafy greens, cruciferous vegetables and sprouts on offer, you’ll be spoilt for choice. Pungent flavoured foods are also a great addition to your spring plate adding interesting flavours and nutritional benefits with every bite. Be sure to include fresh garlic, spring onions, turmeric, ginger and rosemary to your dishes this season.

4 Spring To Life
The winds of change are blowing in and with it comes spring.

Need inspiration for meals to lean on in the coming weeks? Flip to page 11 for our Crunchy Green Dulse Salad. Fry some halloumi for added protein and flavour or enjoy the simplicity of the crisp ingredients topped with dulse flakes and the sweet dressing. If you're after a gentle detox drink, try our ACV Detox Tonic on page 19. With ginger, manuka honey and tangy citrus, it's refreshing, immune boosting and good for your gut!

To level up your cleanse, you could swap out that morning coffee for a caffeine free alternative to decrease the stimulating effect on your body. Instead, try Dandelion tea, a turmeric latte or even a Hummble Cacao Chai. At the end of a long day, try winding down with a crisp kombucha or hydrating coconut water instead of an alcoholic drink to give your liver a well-earned rest.

Spring can be a time of common colds and other dis-ease if we do not continue to prioritise our health. Due to the changing seasons, it can sometimes bring with it unpredictable weather – being warm one

day and cold the next! It is during this time when we need to keep up immunity boosters through diet and lifestyle practices. Supplementation can come in handy if your schedule is filling up, and we have plenty of natural whole food options that may be beneficial.

And with that unsettled weather can bring with it unsettled moods. It’s only natural to imitate nature around us, and the unpredictability of spring has the potential to throw us out of balance. Prioritising gentle movement and meditation can be a great way to recalibrate. Make use of the longer days to head out for a morning jog before work, or enjoy outdoor play with the kids in the afternoon.

Spring for some can be an uncomfortable time, especially if you’re sensitive to environmental allergens. From homeopathics, herbal remedies and vitamin supplementation, you can support itchy eyes, sinus congestion and histamine production with natural remedies. Chat to our naturopaths in-store to learn about what you can do to support those uncomfortable symptoms, so you can effortlessly enjoy this magical time of year.

seaweed range also available Superfood from the sea!
Nothin g Kosher Non GM O Vegan Gluten Free Organic
With quality organic ingredients, they’re the perfect lunch box solution or snack-on-the-go for both kids and adults

Spring produce

Nature always delivers what our bodies need – and moving out of the cooler months of hibernation eating is where we are heading. A change in season aligns with our body's need to cleanse & detox from the months prior and eating in rhythm with this seasonal change can help our body adapt.

Crisp mornings, longer days and renewal offer an abundance of crunchy apples, Asian greens, avocado, cabbage, cauliflower, spinach, sweet potato & zucchini. Look out for beautiful radishes in different varieties. Full of fibre, which is great to get those bowels moving, eating raw radish (eat raw as you would an apple, dipped in hummus, or sliced in salads) can also help lower blood pressure and treat urinary issues.

Anti-aging asparagus is on the menu come spring. This is one powerhouse veggie, providing a host of vitamins (A, B, C, E & K), wonderful for iron and red blood cell production. Rich in folates, those in the stages of preconception and pregnancy should consume this wonder food.

Warmer days mean beautiful fresh fruit – so look out for hydrating watermelon, melons, rhubarb, strawberries, tangelo, papaya, blueberries, pineapple, and our favourite … Queensland Mango!

With free weekly recipes available in-store and online, there’s plenty of inspiration this spring. Supporting our local growers & feeding your cells with optimal nutrition.

Meet the growers at Ashbern farms

Meet your local strawberry growers!

Next time you’re driving in or out of the Sunshine Coast, look out for the unique Glass House Mountains standing proudly across the hinterland. More than likely, this is where your organic strawberries are grown, at Ashbern Farms.

Ashbern Farms is a wonderful collaboration between two families, the Hoyles (Ashleigh and Brendon) and the Carmichaels (Jon and Bernadine). The farm takes its name from the two lovely wives.

The Ashbern team has been growing organic strawberries since 2008 across 4.2 hectares of land on Queensland’s Sunshine Coast. In 2022, Brendon Hoyle was awarded the Australian Organic Farmer of the year. This is testament not only to the proud and hard working team, but to their dedication and passion for growing and producing the most delicious, sustainable strawberry crop for us to enjoy.

Growing organics is a unique challenge. They use biological control measures for pests and disease, carefully working with entomologists to ward off pests using predatory mites. They also use an innovative approach to controlling Fruit Fly and Rutherglen Bug, utilizing a tractor driven vacuum system. Adding beneficial soil microbes to strengthen soil health is yet another way they ensure their fruit is of the highest organic quality. It’s a continual process to measure soil moisture, electrical conductivity and temperature with soil probes. The information is cloud-based and accessible 24hours a day through a mobile app. Ashbern Farms is a strong advocate for the growth of organic farming to ensure sustainability.

Ashbern Farms specifically select plant varieties that are hardy and sweet. Make sure you pick up a punnet next time you’re in-store!

You’ll score a vitamin C hit, whilst supporting one of our local award winning organic growers.

Understanding endometriosis

Endometriosis is a common but complexed disease that affects many women of all ages in Australia. It can be painful, debilitating and in severe cases it can lead to infertility. So, let's discuss what is Endometriosis and how to manage this condition naturally.

What is it?

Endometriosis affects 1 in 9 women of all ages in Australia. It takes approximately 6.5 years to be diagnosed with Endometriosis because the symptoms can be complexed and varying in nature. The Australian government statistics state, Endometriosis is reported to cost Australian society $9.7 billion annually, with two-thirds of these costs attributed to a loss in productivity and healthcare costs.

Endometriosis is where tissue like the lining of the womb grows outside of the womb as lesions and these lesions can also spread and grow on reproductive organs, bladder and bowel. In some severe cases these lesions have been found growing on skin, joints, lungs and brain.

Endometriosis is categorised in severity as stages 1-4. These stages are 1-minimal, 2-mild, 3-moderate, and 4-severe. Lesions are categorised by size, location and appearance and they can be superficial, ovarian or deep. It is difficult to pinpoint an exact cause of why Endometriosis occurs. A possible explanation is Retrograde Menstruation, where menstrual blood containing endometrial cells flows back through the fallopian tubes and into the pelvic cavity instead of out of the body.

Common symptoms include:

• Pelvic pain during a period

• Pelvic pain during or after sex

• Pelvic pain when urinating or defecating

• Chronic pelvic pain

• Heavy bleeding during periods or between periods

• Bloating or nausea

• Fatigue

• Depression or anxiety

Symptoms often improve after menopause, but not always.

How is it diagnosed?

Endometriosis is a complex condition which can be challenging to diagnose. Symptom history, ultrasound and laparoscopy surgery is usually used collectively to diagnose this condition.


Processed foods high in animal fats, chemicals and preservatives may increase the risk of many diseases including Endometriosis. Eating a low-fat diet full of organic, hormone-free produce can help support Endometriosis.

Foods to eat that can be beneficial in reducing the symptoms of Endometriosis include:

• Indoles: broccoli, bok choy, cabbage, kale, brussels sprouts, and turnips (also known as "cruciferous" vegetables)

• Isoflavones: soy and its products, and legume seeds (lentils, beans, peas) are the richest sources of isoflavones, including genistein and daidzein

• Omega-3 fatty acids: fish and other seafood (especially cold-water fatty fish, such as salmon, mackerel, tuna, herring, and sardines), nuts and seeds (such as flaxseed, chia seeds, and walnuts), plant oils (such as flaxseed oil and soybean oil)

• Probiotic foods: yogurt, sauerkraut, miso soup, soft cheeses, kefir, sourdough bread, acidophilus milk, pickled foods

• Resveratrol: peanuts, pistachios, grapes, red and white wine, blueberries, cranberries, and even cocoa and dark chocolate.

• Turmeric/curcumin

• Green tea

8 Understanding Endometriosis


There are a number of natural supportive supplements that can help manage the symptoms of Endometriosis. These can include:

• Curcumin and Omega 3 for anti inflammatory supportive effects

• Milk Thistle and N-AcetylCysteine are liver supportive to help with clearance of excess toxins and hormones

• Chaste Tree and DIM (diindolylmethane) may support hormone balancing

Mind and Body Health

It’s important to support the mind and body to help manage symptoms of Endometriosis. It can be an emotional and physical rollercoaster but there are many ways to manage this holistically:

• Exercise will promote circulation and help assist the body with excretion of excess hormones and toxins

• Meditation will promote calm for the mind and help to centre the body

• Yoga and pilates improves muscle strength for the abdominals and promotes stretching and

• Heat packs topically will help soothe painful Endometriosis episodes and can be applied to areas of the lower back and abdominal cavity

Support once diagnosed

There are many supportive groups including Endometriosis Australia which offer guidance and resources in management of Endometriosis.

As always, consult your registered health practitioner for treatment and management of any diagnosed condition.


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Spring greens


Crunchy Green Dulse Salad



• 1 egg yolk

• 2 tbsp. toasted sesame oil

• 2 tbsp. mirin

• 3 tbsp. Hulled Carwari Tahini

• 2 tbsp. toasted sesame seeds

• 1 tsp. sea salt

• 2 tbsp. water

• 1 1/2 tbsp. Flannerys OWN Honey


• 3/4 cup white cabbage

• 2 cups cos lettuce

• 1/4 cup mint leaves

• 1 avocado, large cubes

• 1/2 cup radish, thinly sliced

• 1/2 cucumber, sliced

• 2 tbsp. Pacific Harvest Dulse Flakes

serves: 3-4 | time: 20 mins | gluten free & vegetarian | recipe by: @cecilevadas

This bowl of fresh and crispy cabbage, cos and green goodness is the ideal dinner party side salad or base for your favourite protein. Ready in just 20 minutes, each bite will have you feeling nourished from the inside out. The Pacific Harvest Dulse Flakes are the perfect addition to this salad that not only add flavour, but provide nutritional benefits from supporting your thyroid, blood health and digestion, to your nervous system and eye health.


1. Whisk the dressing ingredients together until smooth.

2. Prepare your salad ingredients by chopping & slicing.

3. Place the salad ingredients and 1 tbsp. of the dulse flakes into a large serving bowl and mix well.

4. Pour half of the dressing over the salad.

5. Finish with the sea salt and remaining dulse flakes.

6. The remaining dressing can be served separately and added to taste.


Page title goes here 11

The power of fermented foods

Fermented foods have existed around the world for thousands of years now – before we even understood what the process of fermentation really was. In fact, reports of fermented foods date back to around 10,000 years ago.

Before fermentation became the global health sensation that it is today, it was used as a process to create new foods, to preserve foods and even to produce natural antibiotics. Sometimes it came about by accident, too, such as when

under the hot North African heat, dairy milk unexpectedly fermented into what we now refer to as yoghurt.

Sauerkraut, a fermented cabbage condiment, has been attributed with keeping scurvy at bay amongst English sailors in the 18th Century, which is a condition only seen during severe vitamin C deficiency. Fermenting the cabbage preserved the shelf life, making the food a convenient remedy to take abroad.

The Power Of Fermented Foods 12

Fermenting food used to occur out of necessity, and occasionally by accident, but nowadays it is an intentional decision to create flavourful foods with health-promoting benefits.

Fermented foods and beverages you might be familiar with include sourdough, kefir, miso paste and apple cider vinegar.

Fermentation is a process whereby bacteria, yeast or mould break down sugars in the food under anaerobic conditions, meaning away from oxygen. This chemical change alters the flavour, aroma, shelf-life, and even the alcohol content of the food. Fermented foods such as kombucha, a sweet, fermented tea, can be rich in probiotics, which are the beneficial bacteria that make up our microbiome. The more diverse range of bacteria we have, the better. These bacteria have many roles in our bodies, but one of the most important is forming the two-way relationship between two major organs known as the gut-brain axis. This relationship is powerful enough to influence our mood, our digestive symptoms, and even our immune health.

Besides replenishing our microbiome, fermented foods offer some digestive benefits too. Fermentation modifies some nutrients so that our body can absorb them more efficiently. The technical term for this is enhancing the bioavailability of the nutrients, and this is true for calcium, iron and zinc, amongst others. Fermentation has also been found to break down anti-nutrients, which are compounds naturally found in foods that interfere with our absorption of nutrients. Furthermore, due to the chemical changes that occur, fermented foods are often easier to digest then non-fermented foods. A great example of this is sourdough bread versus yeast-leavened bread. It’s for all of these reasons, and more, that fermented foods are considered to be an excellent food-first approach to health.

There are many ways to introduce fermented foods into your diet without a complete overhaul, and without breaking the bank. Sauerkraut has a refreshing tanginess that compliments savoury dishes well. Kefir can be easily

added to smoothies. There are many sweet, fruity flavours of kombucha that make for a refreshing drink. Miso adds an umami flavour to many dishes – particularly stir fry sauces, marinades, broths and soups. Apple cider vinegar adds tanginess and acidity to sauces and dressings.

If fermented foods aren’t part of your current diet, then you want to start slow and build your tolerance up to avoid any gastrointestinal upset. A spoonful of sauerkraut or a glass of kombucha per day is the perfect place to start.

When talking about probiotics, fermented foods are only one half of the equation. We also need to consider prebiotics, which can be thought of as the food for our probiotics. Prebiotics are a type of dietary fibre, which are found in a range of different plant foods. To ensure you’re getting prebiotics in your diet, aim for a wide variety of different types of fruits, vegetables, wholegrains, and legumes. Some particularly rich sources of prebiotics include rolled oats, green banana flour, and cooked then cooled potato and rice.

Fermented foods and drinks are wonderful additions to the diet, and there is a plethora to choose from. Have a look in the refrigerated section next time you walk through the store!

Are you getting enough protein?
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

Superheroes for super kids

Nutra Organics started as a crazy dream in the hearts and minds of its founders, Mark and Darlene Powell way back in 1998. They had been on a journey to be in the best health possible, but with the realisation that the nutrition from food wasn’t giving them everything they needed for a vibrant life, they searched for a natural solution to fill in the gaps. Alas, nothing existed that ticked all the boxes - nutrient-dense, delicious, and made from pure wholefoods - so inventing their first product Super Greens + Reds on their kitchen table seemed like the logical choice.

From plant-based protein powders, nutrient dense super greens & reds, youthful collagen blends and gut loving broths – their latest addition to the popular kids range is gaining a cult following.

Following the basic requirements: nutrient dense, quality ingredients, delicious to eat and easy to add into daily life - Nutra's kids range is a must for busy parents and fussy eaters.

Superheroes for Super Kids

Have you ever wished your kids could eat the foods they request day in and day out and actually have them be good for them? Nutra Organics has done just that with their new Gutsy Gummies range.

Gutsy Gummies™ is an instant natural gummy mix that is naturally delicious, nourishing and low in sugar - in three fresh, mouth watering flavours of Mango, Strawberry and Blueberry.

With Australian grass-fed gelatin and whole food vitamin C to support gut wellbeing, Gutsy Gummies™ is a fun & nutritious alternative to sugar-laden jellies and artificial gummies. All you need to do is add water - easy to make, convenient and prepared snacking at its finest.

Gutsy Gummies™ doesn’t contain artificial nasties, gluten or refined sugar, so you can feel confident your kids are consuming nutrition that will love their little bodies as much as they love Gutsy Gummies.

Super Tummy also joins the superhero gang of Nutra Organics Superfoods for Kids. It's a no-fuss, all-in-one, natural gut health solution for kids. Super Tummy is especially supportive for kids who experience digestive discomfort, irregular bowel movements or lack fibre in their diet.

Super Tummy is a complete natural gut health blend with organic fibres, soothing herbs, pre, pro and postbiotics and digestive enzymes. Unflavoured, it’s easy to hide in food and drinks like juices, purée’s, smoothies, porridge, yoghurt or baked goods.

Nutra Organics have been loud and proud about taking a holistic approach to health and wellbeing and their approach to helping kids has been praised by parents across Australia with thousands of glowing reviews. Nutra Organics kids range continues to deliver clean, clever, delicious and nutritious products to support growing kids from multiple angles and help their overall health and wellbeing.

You can also find their original kids superfoods Veggie Hero, Berry Immune, Captain Calm and Choc Whiz now in nifty 150g. If you’ve never tried this award-winning range but want to try the products and start sneaking nutrition into your kids meals, these small yet mighty sizes are for you. And if you’re already a fan, this range in the smaller sizes are the ultimate travel buddies for you and your family. Worry about one less thing, you’ve got nutrition covered!

Men’s Wellness is a topic that has been receiving more attention in recent years and can be an extremely sensitive issue for men to speak about, even with their nearest and dearest. Remaining silent is not helpful for prevention of illness or low vitality. It’s important to take a holistic approach around testosterone, libido, mood, and hormonal imbalances.


Testosterone is made in the testes and adrenals in men and is responsible for libido, memory, energy, motivation, exercise recovery, lean muscle mass and hair growth. A decline in testosterone can affect mood, showing little tolerance and increased frustration.

As men age, testosterone levels decrease, with a significant drop known as Andropause. Excess estrogen can also be a concern with Gynecomastia (male breasts) which can result when estrogen and testosterone are out of alignment. Testosterone is one hormone that can affect these symptoms; however, it is good to note that other endocrine hormone imbalances in the adrenals and thyroid can have similar symptoms to low testosterone. Mental health like anxiety, depression and even insomnia can all contribute to energy, mood, and sexual function.

Stress can contribute to hormonal imbalances, as the body will use the hormones like cortisol and adrenalin to survive or adapt to deal to with a situation. Long-term stress can negatively impact testosterone levels.

Men's Health

Diet also plays a part, especially when there are excess carbohydrates, lack of protein, intake of trans-fats, or even excessive alcohol consumption.

Low testosterone levels can result from lack of exercise/ movement, increased stress levels, insomnia, poor nutrition and even genetics. Environment can have an impact as well with exposure to Xeno – estrogens that can come from pesticides, plastics, processed foods, and cosmetics where these toxins mimic estrogen in the body. Update skincare, deodorant, soap etc to non-toxic options to give your hormones & lymphatic system a break.

Fortunately, there are pathology tests that can assess testosterone levels and other important hormones like adrenal and thyroid hormones as well. Speak with your Naturopath or health care provider about these concerns to find the best treatment plan for you.


Libido – sexual drive / desire can be affected by low testosterone and out of balance hormone levels. Psychological elements like relationship issues can affect libido, as can stress, diet, and exercise.

It is crucial that both partners are fully content in their relationship and feel loved by one another to have a healthy sex life. Before you put any pressure on one another, focus on improving your relationship beyond sexual fantasies. Commit to quality time with your significant other by putting down your phone and actively being present with each other.

Communication is a key factor to Libido – try actively listening and understanding each other’s ‘love languages’. Helping around the house can be an excellent turn on, words of affirmation, time together, acts of service or even touch and affection can clarify each other’s love language.

Supportive Herbs

Fortunately, in nature we have herbs that can assist with hormones imbalances like low testosterone, libido, erections, and mood.

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Tribulus – an androgenic in males assisting with male infertility, impotence, decreased libido, improves physical performance and recovery.

Damiana – assists as a nervine tonic and can assist with impotence and enhances libido.

Withania – (Ashwagandha) also known as Ayurvedic Ginseng, assists with fatigue, physical stress, impotence and physical performance, and chronic fatigue.

Cordyceps – a Chinese Fungi (Mushroom) used in Traditional Chinese Medicine for fatigue, sexual dysfunction and is an immune stimulant.

Korean Ginseng – is a male tonic and is cognitive enhancing for fatigue, physical stress, mental performance and impotence in male fertility.

Foods for Hormonal Health

Diet plays an important role in overall wellbeing, so regard the impact of what you are consuming in your daily habits. Quality and organic (where possible) yogurt, honey, eggs, sesame seeds, kelp, almonds, avocados, bananas, pumpkin seeds, cold pressed olive oil, celery, tomatoes and ginger. Essential vitamins and minerals include Vitamin C, L-Arginine (HCL), B-complex (stress) and Magnesium (Muscle relaxation)

Speak with a Naturopath to discuss herbs that could be helpful and check contraindications with medications before taking certain herbal medicines and supplements.

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Rejuvenating spring eats


Chia Collagen Beauty Bowl


Chia Base

• 1/2 cup of COYO Vanilla Bean

Coconut Yoghurt

• 1 1/2 cups of nut milk

• 1/2 cup chia seeds

• 35g oats

• 1 tsp. vanilla bean paste

• 1 serve of Nutra Organics

Vanilla Collagen

Chia Jam

• 2 cups of fresh raspberries

• 2 tbsp. chia seeds

• 1 tbsp. lemon juice

• 2 tbsp. maple syrup

To Serve

• Edible flowers

serves: 2 | time: 20 mins

This vibrant chia bowl is sure to brighten your day. The perfect spring breakfast, the chia seeds provide you with a lovely serving of fibre, omega 3 fatty acids and protein that will keep you feeling satisfied and nourished.

Can't get your hands on fresh raspberries? Try strawberries or blackberries when they are in season.


1. Add all base ingredients to a bowl and stir well to combine, cover and set aside in the fridge.

2. To make the jam, add raspberries to a saucepan over low heat and mash. Remove from heat and add chia seeds, maple syrup and lemon juice.

3. To serve, warm the chia base in a pan over low heat, stirring to heat through. Once warmed, remove from heat and dollop spoonfuls into a bowl. Follow with extra scoop of COYO and some chia jam, scatter with flowers and you’re ready to enjoy!

Rejuvenating Spring Eats

Harissa Zucchini Corn Fritters

Braggs ACV Detox Tonic

serves: 4 | time: 25 mins | gluten free


• 3 zucchini, grated

• 1 tsp. salt

• 1 tsp. Harissa

• 1 corn cob

• 2 tbsp. coriander, finely chopped

• ½ tsp. freshly cracked black pepper

• 1 egg

• 1 tsp. baking powder


• 1 cup self raising gluten free flour

• 3 tbsp. olive oil

Yogurt dipping sauce

• 3 tbsp. greek yogurt

• 1 tbsp. coriander, finely chopped

• ½ tsp. chilli flakes

• 1/4 tsp. garlic powder

• 1 tsp. lime juice

1. In a large bowl, mix together the grated zucchini with a pinch of salt. Leave to sit for 10 minutes.

2. Strain the zucchini mixture and release any excess liquid. Add the grated zucchini into a large bowl. Add the salt, corn, pepper, baking powder and harissa. Mix well before adding half the flour. Mix well and add the remaining flour and egg, mixing until combined.

3. Heat the olive oil in a pan. Ladle single scoops into the hot oil, pressing slightly to create a flat/even surface. Cook for 2-3 minutes each side or until golden brown. Once cooked, place onto paper towel to absorb any excess oil.

4. Meanwhile, whisk the yogurt ingredients together and serve alongside the fritters with fresh lime and coriander.

makes: 2 | time: 10mins | gluten free & vegan

Ready to give your body a healthy boost?

Meet the Braggs Apple Cider Vinegar Detox Tonic! This concoction is both immune boosting and blood sugar balancing, packing the perfect flavour punch of lemon, lime and ginger. Enjoy before meals to get those digestive juices flowing or in the morning to kick start your day!


• 2 tbsp. Bragg Apple Cider Vinegar

• 1 ½ cups of filtered cold water

• 2 tsp. minced ginger

• 2 tbsp. of fresh lemon juice

• 2 tbsp. of fresh lime juice

• ½ tsp. Flannerys OWN Manuka Honey

• Handful of ice cubes

• A few lemon and lime slices


1. Simply add all the ingredients besides the water to a large jug, pour the water on top and mix to combine.

2. Pour between two cups and garnish with an extra lemon slice if desired.

3. Dig in and enjoy!

Feel free to use hot water instead of cold water for a warming alternative, just omit the ice cubes as well.

19 Rejuvenating Spring Eats
@cecilevadas @geneschesser

Pantry staples for better health

The Melrose story began in 1979, when Geoff Steinicke, a chemist working in the pharmaceutical industry, saw preventive medicine as the future.

In 1984, Melrose bottled Australia’s first organic flaxseed oil, when Geoff realised the modern diet was deficient in omega-3s. Specifically - the imbalanced omega-3:6 ratio.

You’ve probably heard about eating fatty fish to ensure you get enough Omega-3?

Omega-3 is an essential fatty acid, meaning it’s an essential nutrient for humans, yet our bodies can’t make Omega-3 fats on their own, so we need to obtain them through diet.

There are 3 main types of omega 3: alpha-linolenic acid (ALA) and the long chain omega 3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

The longer chain fatty acids EPA and DHA are found in fish and seafood, particularly oily fish such as Sardines, Mackerel, Salmon, Tuna and Cod.

ALA is found in plant sources such as flaxseeds, walnuts, chia seeds and hemp seeds. ALA is converted in the body to EPA and DHA. Plant-sources of ALA make a great option for those following a vegetarian diet. It’s worth noting however that ALA is not converted very efficiently by the body which is why fish-based sources of Omega-3 are generally recommended, and in lower dosages.

In the early 90’s Melrose began to look at liquid fish oils upon the request of a renowned rheumatologist who, needing a superior dosage form, prescribed it for an arthritis patient. The premium oils are sourced ethically and with the highest quality standards in place. Plus, they are third party tested for heavy metals and toxins and are purified resulting in a light texture and appearance.

For every sale of Melrose Fish Oil Health & Heart and Melrose Fish Oil + Vitamin D Joint & Bone, Melrose donate funds to the Adelaide Hospital Research Fund to support arthritis research, now in excess of $1.3 million dollars.

Melrose offer a full range of better-for-you pantry staples to naturally add more nutrition to every meal. They don’t shy away from fats at Melrose and have a wide range of cooking oils to suit every need – be it

frying with Organic Grass-fed Ghee, cooking a curry with Organic Coconut Oil, or finishing off a salad with the delicate Macadamia Oil, they make sure taste and health sit hand-in-hand.

Melrose recently launched a Liposomal Vitamin range, offering the latest in bioavailable delivery technology. Just a few drops under the tongue is all you need to increase your uptake of essential vitamins to support general health and wellbeing. The range consists of vitamin C, Vitamin D3-K2, Beauty Collagen and new to the Australian market Nicotinamide Riboside.

One of their top selling products is their Essential Greens powder. The powerful dose of organic spirulina, chlorella, barley grass and wheatgrass contain all nine essential amino acids whilst rich in iron, B vitamins. It's also an excellent source of vitamin C, which helps the body absorb iron and supports collagen production. Ingredients are harvested then snapped dried, cold pressed or squeezed at the source to ensure optimal nutrition is maintained.

It's an organic greens superfood blend that supports detoxification, helps to lower inflammation, improve gut health and overall general health and wellbeing. A wonderful supplement to your daily food intake, especially if you’re traveling, under the weather or during times of stress and dis-ease.

Over the last 40 years, the Melrose team has grown from a little home office to one of Australia’s leading and most trusted health brands. With a purpose to make it easier for everyone to feel and be healthier, naturally.


Hormones & perimenopause

Do you feel like you can’t handle stress like you used to? Is juggling work and life pressures causing you overwhelm, anxiety or depression when you used to navigate it with ease? Are you waking during the night and struggling to get back to sleep? Are you a woman in your forties?

You could be going through ‘second puberty’ or Perimenopause.

Perimenopause is the two to ten years before the final period. It’s different from menopause, which is the life phase that begins one year after the final period. Most people talk about “going through menopause” when really, they are talking about perimenopause. It’s a transition from one state of developmental aging to another (like puberty) which requires a recalibration of

your nervous system as it tries to adapt to the changing hormones.

Perimenopause is generally diagnosed based on age and symptoms. According to Canadian endocrinology professor Jerilynn C Prior, a mid-life woman with regular cycles is likely to be in perimenopause if she notices any three of the following nine changes:

• New-onset of heavy and/or longer flow

• Shorter menstrual cycles (<26 days)

• New sore, swollen or lumpy breasts

• New mid-sleep waking

• Increased menstrual cramps

• Premenstrual night sweats

• New or markedly increased migraine headaches

• New or increased premenstrual mood swings

• Weight gain without changes in exercise or eating

22 Hormones & Perimenopause

What are the hormonal changes of perimenopause?

In the early phases of perimenopause, the biggest change is lower progesterone. Progesterone is the sister hormone to estrogen. It has a calming influence on our nervous system by converting to the beneficial neurosteroid allopregnanolone (ALLO). Progesterone calms GABA receptors, stabilizes the HPA (adrenal) axis and helps the brain cope with stress.

Give your body a break from oral contraceptives if you don’t need them. Most types of hormonal contraception work by switching off ovulation and hormones. If you are on the pill to suppress heavy bleeding or acne, it would be best to have a Naturopathic consult to get support before stopping the pill.

Plant medicine has been used to support women’s hormones throughout history and every culture around the world. A Naturopath herbal blend can treat multiple systems at once, i.e. combining herbs which support the nervous system, anxiety & progesterone levels with herbs to help clear excess estrogen through the liver. Herbal medicine is formulated to suit your individual needs.

Chart showing hormone changes through the ages from Dr Lara Briden

A Swiss study (Estradiol and Progesterone as Resilience Markers) found that lower progesterone during perimenopause can be associated with lower life satisfaction, higher perceived stress, and increased risk of depression and anxiety. “Progesterone can be considered a biological marker of resilience in perimenopause”.

We all want to be mentally resilient especially as we age. So how do we look after our progesterone levels for healthy aging?

Have a menstrual cycle! Progesterone is released after ovulation. If you stop getting a period, you are not making progesterone. High levels of stress can also impact your menstrual cycle. Pushing yourself too hard with overachieving, high intensity workouts, and/or restrictive eating could lower your progesterone and bring on early perimenopause symptoms.

Herbal medicine and nutritional support can help. You can find me in clinic at Flannerys Benowa.

dual-acting blend inhale to clear your senses sip to gently soothe supports you during pollen season keeps the chills away giving back to the planet
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certified organic herbs reducing carbon to meet 1.5C pukkaherbs.com.au
Magnesium is needed to help relax your nervous system, as well as make energy. So the more we do, the more we use! A therapeutic dose of magnesium is at least 300mg a day. If your label says “1000mg of magnesium per tablet” check if it’s referring to ‘total’ magnesium (magnesium plus what it’s bound to). 1000mg is often about 100mg of elemental magnesium so you would need three times capsules to get the 300mg therapeutic dose. Always look for quality supplements and practitioner advice.
If you are suddenly struggling with feelings of overwhelm, waking through the night and more moody than usual, know that it could be fluctuating hormones due to perimenopause or second puberty!

Spring essentials

Products we simply cannot find ourselves without this season.

Enjoy the delicious smoky & savoury goodness of bacon without the meat! Made from crunchy coconut, this vegan bacon alternative will spice up any meal, including salads, sandwiches, baked vegetables & loaded toast.

Scoop your way to wellness with COYO's deliciously creamy dairy free ice cream. With swirls of crumbed gluten-free chocolate cookies, every bite is also packed with prebiotics & probiotics creating the ultimate dessert.

This gluten-free, GMO free & vegan friendly sauce will be a hit on pasta night! Full of flavour with health conscious ingredients, this will pair well to bulk out a bolognese or simply stirred through your favourite ravioli.

If you love cacao & spicy chai flavours, this might become part of your morning ritual. Infused with adaptogenic superfoods, ayurvedic herbs & medicinal mushrooms that can support your mind & body through the day.

Your daily collagen & protein boost, this Hydrolyzed collagen powder contains 18 different amino acids. Zero taste - add it to virtually anything! It's also 97% protein so each 15g serve contains 14.6g of protein.

An MCT oil that packs a punch. Formulated to kick-start your day, this is the ultimate fuel that may help to manage your weight, support a keto lifestyle & sustain your energy levels throughout the day.

Delight your inner child with the nostalgic flavours of sour cola bottles, without the sugar crash. They're free from added sugars, artificial sweeteners, artificial colours, GMOs & gluten.

This creamy & hydrating cleanser is formulated to be sensitive enough to use on the face & body. It is free from synthetic detergents & synthetic preservatives that can irritate the skin.

1. Pimp My Salad Coconut Bacon 3. Rare Bear Tomato, Garlic & Shiraz Pasta Sauce 4. Hummble. Spiced Cacao Chai 8. MooGoo Natural Milk Wash 5. Gelpro Collagen Peptipro 6. Melrose Kick Start MCT 2. COYO Cookies & Cream Ice Cream 7. Funday Sour Cola Bottles
26 Page title goes here

The inside scoop

Our team share the products they're loving

These Americana Honey Cream Soda's are my go-to afternoon refreshment. The unique flavours are enhanced from brewing methods that date back to the 1900s!

I love Totally Nuts Activated Nuts. They're kind to the gut with easily absorbed nutrients. They’re great for a quick hit of protein and an awesome brain boost.

I love using the Juniper Calming Treatment Serum. I also use this on my kids when they have any skin conditions flare up.

I love the Dr Organic Rose Otto Skin Lotion. If the scent doesn't do it for you, the feel will! As someone with sensitive skin, this product does wonders, has a smooth finish and feels very light on the skin.

I love these new items from Nutra Organics. The Gutsy Gummies are such a great treat for the kids being low in sugar and full of protein and vitamin C.

I'm loving the new cacao infusions from Organic Merchant. Naturopathically blended with beautiful herbs, these are my current go-to when I need a litlte pick me up.

Womb wellness

A woman's womb is at the center of her being.

Her womb, also known as uterus, indicates the state of her physical and emotional health and wellbeing. The womb is a miraculous space where life is created and our menstrual cycle stems from. It is important for a woman to experience a healthy womb so she can birth life, enjoy a healthy pregnancy, have painless periods, and prevent uncomfortable and painful reproductive health conditions.

Keeping our hormonal system strong and balanced promotes balance of the whole body.

The state of the womb is an important health indicator in every phase of womanhood. Most women are

not aware of the health of their womb until she experiences infertility, painful periods, or amenorrhea.

So, what causes imbalance and illness in the womb and reproductive system?

Some foods, toxins, inflammation, medications, stress, hormone imbalance and lack of connection with the womb affect the health of our womb and overall wellbeing.

How do you know if your womb is well?

Your womb sends internal signals that alert you to imbalances and illness. We cannot ignore our wombs and reproductive system if we are uncomfortable or in pain. Symptoms are messages from the body letting us know something is not right.

28 Womb Wellness

Common symptoms of an unwell womb and reproductive system:

• Heavy bleeding

• No bleeding

• Painful periods

• Hormonal imbalances

• Fertility challenges


• Endometriosis

• Fibroids

• Ovarian cysts

Inflammation, hormonal imbalances, autoimmune and contraceptive devices cause the conditions and symptoms we find in our womb and reproductive system. The root causes of inflammation, hormonal imbalance and autoimmune activity are environmental toxins and chemicals, diet, emotional stress, and lifestyle.

Tips to maintain a healthy womb

Food is our Medicine

Food plays a major factor in the health of your womb. Food influences your inflammation levels so including antioxidant rich foods in your diet like berries, turmeric, bok choy, broccoli, kale, and spinach will help to keep inflammation at bay. Greens are also fabulous for the liver which is important to promote effective elimination of hormone metabolites. Eat plenty of healthy fats for hormone health including avocado, nuts, flaxseeds, hemp seeds; and omega 3 essential fatty acids.

Reduce inflammation, toxin & chemical overload

Reduce/avoid pro-inflammatory consumables such as alcohol, coffee, sugar, too much meat and refined foods. Avoid personal care and cleaning products containing chemicals. Many skincare and cosmetic products contain endocrine disruptors that can cause hormone imbalances and changes to our cells. Only use organic tampons and pads, and even better use period undies. Reduce your exposure to pollutants and eat spray-free or organic foods.

Herbal tonics

You can have a herbal tonic made up for you at your nearest Flannerys by one of our lovely Naturopaths. Uterine tonics are beautiful for the womb as they nourish the tissues, increase blood circulation to the pelvis, and help to balance hormones. Raspberry Leaf provides nourishment; Dong Quai increases blood circulation, and Chaste Tree helps to balance hormones. It is helpful to include liver supportive and anti-inflammatory herbs such as Turmeric.

Womb self-care practices

Connecting with our womb is important as it teaches us to listen to our body and any symptoms that may arise. Taking care of our womb helps to improve our mood, energy levels, PMS, period symptoms, and connection to ourselves. Having a healthy womb enhances our fertility and prepares us for experiencing menopause with more ease. Womb self-care practices you can implement include womb massage, womb meditation, and yoni (vaginal steaming).

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Upset Tummies? Happy Healthy Kids with Super Tummy

Super Tummy




Gut loving snack for kids

Gutsy Gummies




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