Flannerys Magazine - Spring 24

nourish your body postpartum | prebiotics & probiotics: the perfect duo the power of iron | full moon parasites | spring produce & more 24

Welcome to spring. celebrating health, wellness & good food

3 New In-Store

Contents.

From delicious sauces & refreshing drinks to personal care items, here are some of our favourite new products for the season.

4 Spring Into Wellness

Your quick guide to living well this spring.

6 Feeling Overwhelmed?

Tips to create a little more balance & calm.

8 Nourish Your Body Post-Partum Understand the symptoms of post-natal depletion & helpful tips.

12 Love Your Liver

Ways you can support the powerhouse of our body systems.

14 Prebiotics & Probiotics: The Perfect Duo

Discover the health benefits of Kommunity Brew's range of delicious, cultured beverages that deliver a healthpacked punch.

16 The Power Of Iron

Not just a mineral found in our diets, it is an essential element for our health.

18 Flavourful Delights

Our delicious new recipes for you to try.

20 Plant-Based Power

A delicious way to add more protein into your diet, thanks to Morlife.

22 Full Moon Parasites

Our Naturopath Assunta, shares how we can treat parasites naturally.

24 What's In Season Cover recipe by Cecile Vadas.

Recipe on page 28.

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

We recommend consulting your health care professional before consuming supplements.

Find your local store at flannerys.com.au

Your guide to eating with the seasons this spring.

25 Spring Essentials

Our must try products this season, that you will absolutely love.

26 Meet the Grower

Meet one of our organic fruit & vegetable suppliers, Kalfresh.

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

1. Madame Tiger Barista Tiger Milk

5. Peg Paste Intense Mint Toothpaste

8. Undivided Food Co Joppie Mayo

Tiger Nuts, originally from Nigeria, have been transformed into a nutritious milk packed with protein, vitamins & nutrients. This dairy-free, soy-free & gluten-free milk is is highly sustainable, FODMAP friendly & uses Australian EV Olive Oil.

Looking for a natural toothpaste?

Try Peg Paste's new Intense Mint toothpaste. Infused with hydroxyapatite, prebiotics & concentrated peppermint botanicals, it keeps your breath fresh for longer.

A mayo bursting with a mild dutch curry flavour & creamy texture. Made with Australian olive oil, free range eggs & no industrial seed oils. It's the perfect tang for dipping chicken, chips & veggies.

2 & 3. Best Of The Bone BBQ Sauce Mild & Medium

6. Koala Eco Lemon Myrtle Kitchen Cleaner

Best of the Bone have come up with the goods just in time for spring BBQ's. This must try sauce range is packed with gut loving goodness. Add to your steak, stir-fries, scrambled eggs for a burst of flavour.

An all natural, non-toxic multi-purpose cleaner that's safe for your fridge, dishwasher, microwave, counters, all food storage & preparation areas.

This biodegradable & eco-friendly cleaner works effectively & safe for your family.

4. Nutry Nuts Dark Chocolate Peanut Butter Cups

7. Coyo Dairy Free Sour Cream

Are you a chocolate & peanut butter lover? Discover your new snack obsession. This protein powerhouse delivers 10g of plant-based protein, allowing you to indulge guilt-free.

A plant based sour cream that is thick & tangy & made with organic coconuts.

Fermented with live cultures to create a creamy & light dollop for your favourite Mexican dishes, baked potatoes, dips & sauces.

9. Mt Wilder Berries Tart Cherry Organic Pressed Juice With approximately 500-800 tart cherries in every bottle, this organic pressed juice is free from fillers, additives & sweeteners & is not made from concentrate. Enjoy it as a shot or mixed with water. It may help support vision, sleep & immunity.

10. Organic Paws Green Tripe Treat Slider A healthy organic treat your pets will love! Made from certified organic lean prime meat strips & organ varieties, with no preservatives, colours or chemicals.

Packed with vitamins & minerals to keep your pets healthy & happy.

3

Spring into wellness

As the winter chill fades & the days grow longer, many of us feel the urge to rejuvenate our living spaces.

Spring cleaning is more than a tradition, it’s an opportunity to refresh your home, improve your health & reset your lifestyle.

This season, take a comprehensive approach by cleaning your pantry, kitchen & home. Start by de-cluttering your pantry. Check expiration dates & group similar items together. Reuse jars for dry goods & label everything to keep it organised.

Fill your pantry with fresh, nutritious items like whole grains, nuts, seeds, dried fruits, & healthy snacks, which you can find in our bulk section. Replace processed foods with more natural options.

Revitalise your kitchen, sort through & organise cupboards, utensils & cookware & gadgets you no longer use.

Embrace seasonal produce, spring is a great time to incorporate fresh, seasonal fruits & vegetables into

4

Spring Into Wellness

your diet. Look for leafy greens, asparagus, strawberries & radishes.

Keep hydrated & increase your water intake to help flush out toxins.

Herbal teas & water infused with citrus or cucumber for refreshing options. Try pukka’s range of organic herbal teas to keep you hydrated.

Consider a short gentle detox which may help to reset your digestive system.

Try incorporating kefir into your diet to promote good bacteria in your stomach, such as Kommunity Brew sparkling probiotic water. For more on gut health flip to page 14.

Manage seasonal allergies by reducing pollen exposure. Keep windows closed during high pollen counts & use air conditioning if necessary. Remove shoes at the door to avoid tracking pollen indoors.

Springtime is more than just tidying up your space, it’s an opportunity to refresh your mind & body. If you need advice on your health journey, our in-store naturopaths are here to support you.

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Feeling Overwhelmed?

Let’s face it – life doesn’t always go as smoothly as we would like.

& introduce some small steps to help restore balance to your psyche.

Food is medicine

Major life changes & events such as job disruptions, relationship breakdowns, lifestyle stress, financial pressures & illness can result in feelings of overwhelm & stress. This can wreak havoc on how we operate each day.

Get back into a routine of meal preparation & keeping things simple. When feeling overwhelmed sometimes a routine can help ease the burden as well as ensure you are providing yourself with the best possible nutrients to fuel good thoughts & boost energy.

It’s important to rest, recover, prioritise sleep, learn to say no to conserve energy as well as take things one step at a time. Perhaps it's time to take stock

Prepare easy go to snack options such as veggie sticks, fresh fruits, nuts, nori snacks or beef jerky sticks.

Boiled eggs are a fantastic option to have on hand for a protein boost.

FRESH FRUIT FERMENTED SHRUB SODAS

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Ensure breakfast is packed full of healthy fats, protein & gut loving goodness to help stabilise emotions & provide sustenance.

Eating a diet full of organic fresh fruits, vegetables, legumes, nuts, & hormone free meats are best at supporting overall systemic health. It’s okay to batch cook & have the same meal a few nights in a row to remove one less decision each day.

Avoid caffeine & alcohol Stimulants are best removed when trying to stabilise stress levels.

Whilst it can be comforting to have that glass of red at the end of the day, try swapping out with a sleep tea to add herbal support to your nervous system & give your liver a break.

L-theanine - an amino acid (also found in green tea) has been known to help lower stress, improve focus & support sleep problems.

Magnesium is a must during times of overwhelm & restlessness. It’s important to ensure you are taking the right type of magnesium, without energy boost additives.

Speak to our team to find the right one for you to calm your nervous system. Did you know magnesium deficiency can exacerbate stress?

B vitamins are helpful to harmonise neurotransmitters responsible for regulating our moods like serotine, dopamine & Gaba.

Vitamin D

Gut Loving Goodness Stress can greatly affect your digestive system, so help soothe & nourish with broths, sauerkraut, aloe vera juice & fibrous leafy greens. Warm, comforting foods could also feel good during the day & a cup of bone broth or Miso could be a great alternative to the caffeine injection mid-day, which often spikes anxiety levels.

The sunshine vitamin – when levels are low it can directly impact our mood. Particularly if you work long hours indoors or have hibernated a little too much over winter, we can often feel low & fatigued. Ensure you get out in the sunshine (morning is optimal for less UV exposure), load up on vitamin D packed foods such as oily fish, bananas & mushrooms or look to supplementation for a boost.

Supplement Support Talk it through With loss of appetite, nutritional supplements are a great option to ensure you are still fuelling your cells with what they crave. A simple greens powder, protein blend & vitamin C are great options to have on hand.

Adaptogens are wonderful plants, herbs & mushrooms to help your body respond to stress, anxiety & fatigue.

Ashwagandha, ginseng & Reishi mushroom are some of our favourites.

NEW

A problem shared can be a load off or can offer a different perspective. Our team are on hand to provide guidance on supplements that can support during times of overwhelm, stress or difficulty with sleep.

Make sure to consult with your health care provider before taking any supplements, especially if you are already on medication.

Protein-packed

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7

Nourish your body post-partum

Many women now understand they have higher nutritional needs when they are pregnant & at the very least take a prenatal multivitamin to support. But they often stop once the baby is born.

This is your reminder that you have higher nutritional requirements post-partum, especially if you are breastfeeding. In fact the World Health Organisation (WHO) states in pregnant women, the average physiological requirement of zinc is estimated to double in the third trimester & almost triple during lactation.

8

Nourish Your Body Post-Partum

The post-partum period involves more than becoming comfortable with the role of parent. It’s a time of great emotional & physical changes. The human body requires nourishment & support to meet the demands of childbirth & post-partum healing. You may have had a rush of feelings just after birthing your baby that includes joy, relief & amazement. As well as the perfectly normal emotions of feeling overwhelmed, uncertain, frustrated or anxious.

In many cultures around the world new mums are given a confinement period which can range in time from 30 days, 40 days or up to 100 days where they stay home & are cared for by the extended family. Their only job is to feed the baby & focus on sleep & recovery. Western cultures don’t prioritise postnatal care in the same way. In fact it seems the opposite is true with many social media feeds celebrating being active as soon as possible.

look after their children even to the point where they don’t prepare meals for themselves.

Many mothers are often caught off guard by the massive challenge that is postnatal recovery & we are seeing an increasing number of mothers with physical & emotional consequences. The term postnatal depletion was first coined by Dr. Oscar Serrallach in his book, The Postnatal Depletion Cure. The term refers to the combination of physical, hormonal & emotional depletion that a mother can experience after giving birth.

As a clinical Naturopath I can test nutritional levels to check for deficiencies. Key nutrients are iron, vitamin D, B12, magnesium & omega 3 fatty acid called DHA. Copper is often too high while zinc is too low.

Even though there is often zinc in a multivitamin it is not well absorbed because it competes with other nutrients such as iron & folate. It's best to take extra zinc at night with dinner. I recommend Ethical nutrients Mega Zinc as extra B6 also supports mood & hormones.

Signs of post natal depletion may include: • Fatigue • Baby brain or brain fog • Poor memory

Testing thyroid function, adrenal health & hormones can also be key to understanding how to support your body. Hormones are often driving symptoms such as lethargy, brain fog, difficulty concentrating, poor libido & hyper-vigilance.

• Hypervigilance • Self-doubt • Hair loss • A sense of frustration, overwhelm & anxiety

If you are feeling exhausted & low after birth, then consider that you may need extra nutritional support.

Understand there is high demand on your body during this time so you have higher nutritional needs.

• Low libido • Worsening of existing medical conditions • Hard to lose weight

It's important to give yourself a period of grace where you take the pressure off & accept help from your family & friends. We sometimes feel as though we need to do everything ourselves but accepting help from others is a key part of reducing your risk for postnatal depletion.

Post-partum depletion care should always start with making sure that you're getting enough of the right nutrients. This is because nutrients are essential for maintaining our physical & mental health. The right combination of nutrients can: • Support your energy levels

I'm available at Flannerys Miami on Mondays & Tuesdays & at Flannerys Benowa Thursday & Fridays.

You can also consult with your local store naturopath for personalised guidance on your health journey.

• Stabilise your mood • Boost your immune system • Help to prevent depression Eating organic fruits, vegetables, protein & healthy fats is important but it can be hard to meet your nutritional needs from diet alone. Often mothers are trying to do everything correctly & will drop their own needs to

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The inside scoop Phoebe - Graceville The Juniper range is excellent for people who have sensitive skin, eczema or psoriasis. One of my favourites is the Calming Jojoba Moisturiser, which is soothing, lightweight & great for everyday use.

Mikayla - Robina I love the Nodo Waffle & Pancake mix because they are incredibly easy to make & taste delicious. Plus, each pancake comes with the added benefit of 5 billion probiotics & is gluten-free.

Vallor - Tewantin Spring is here! Time to refresh & rejuvenate! A go-to product for me to start the season is Aloe Plus 20 herbs from Aloe Vera of Australia. Retune, Revitalise, get ready & get into it for the new season.

Sue - Maroochydore I love the Pukka Three Chamomile Tea—it's incredibly calming & has a delightful taste. It's perfect for winding down before bed.

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Tulsi - Graceville My favourite product is Bonvit Roasted Dandelion Tea. It's a great caffeinefree alternative to coffee & checks all the boxes for digestion, health & taste.

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Love your liver

Our liver is the powerhouse of our body systems. It works 24 hours a day to detoxify & produce bile to break down fats & toxins like alcohol, medications & natural by-products of metabolism including hormone disruptors.

When we increase our intake of fatty foods, alcohol, medications & sugar, this puts increasing pressure on our already hard-working liver.

Systemic inflammation can be the side effect of an overburdened liver. Meats, in particular ham, pork & bacon may contain inflammation producing nitrate preservatives.

Nutrition plays a key role in helping your liver work more efficiently. Restore your liver’s ability to remove impurities by eating organic fresh produce, meats & food products.

Drink some liver supportive teas or alkaline juices.

Foods that support your liver • Organic greens such as broccoli, cauliflower, brussels sprouts, dandelion, cabbage & kale contain glutathione, which is a potent antioxidant that supports liver enzymes & detoxification.

Increased fibre content of leafy greens also help with healthy bowel function & the removal of toxins.

Supplementation with a concentrated greens powder

12

Love Your Liver

can help during times of extra stress, when travelling or when diet alone is not enough.

• Grapefruit contains inflammation reducing antioxidants called naringenin & naringin. These have been shown to reduce hepatic fibrosis in the liver.

• Blueberries & cranberries high in powerful antioxidants called anthocyanins have been shown in studies to improve those diagnosed with a fatty liver & inhibit liver cancer. Go with fresh wholefoods or have a powdered or juice form on hand.

• Green Tea has a powerful antioxidant containing EGCG. Studies have found that people who drank green tea were less likely to develop liver cancer.

• Coconut water contains five electrolytes needed by the body; magnesium, potassium, calcium, phosphorus & sodium. A hydrated liver is a happy liver!

• Kombucha is full of healthy probiotics, that can help protect the liver & detoxify the body.

• Beetroot juice may help to reduce oxidative damage & inflammation of the liver. Add freshly shaved beetroot onto your spring salads or get juicing to kick start the day.

5 ways to love your liver

Consider supportive supplements

• Consider updating your personal care & house cleaning products to chemical free. This can help reduce the toxic burden on your liver. With your skin being your largest organ, it’s not only what you eat but what you put on your body that counts. Toxic chemicals in your deodorants, skincare, soaps, toothpaste... to laundry powders – try swapping out your daily items as much as you can.

St Mary’s Thistle ‘(Milk Thistle) is a wonderful plant to help protect & support liver function thanks to its antioxidant properties.

Herbs of Gold Liver Care is a great option to give your liver extra love during times of increased stress & overindulgence.

• Increase your water intake to help optimise your liver’s ability to flush out toxins & hydrate. Increase hydrating fruits & vegetables such as lettuce, cucumber, strawberries & watermelon.

Curcumin the active compound in turmeric can have a protective effect on the liver, helping to reduce inflammation & oxidative stress.

• Used topically, castor oil can be very useful. It assists by increasing circulation to your liver, reducing stagnation & thus assisting in removing toxins from your body.

• Practice mindfulness. We need to slow down & be more conscious, taking digital breaks from electronic devices.

Spend time in nature, take a dip in the ocean & walk on the grass with bare feet.

• Listen to your body, rest, sleep & recover to help detoxify & rebuild your body systems. Your liver does its best job at night when you are asleep.

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N-acetylcysteine (NAC) plays an important role in your body’s antioxidant production, notably glutathione.

Glutathione is one of your body’s most important antioxidants which is involved in liver detoxification.

This incredible antioxidant can also be found in garlic, spinach, almonds & oranges.

Consult your health care practitioner before consuming any supplements or speak to our qualified team in store for a personalised approach to your wellbeing.

Prebiotics & Probiotics: The perfect duo

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Set out to improve Australian drinking culture, Kommunity Brew are passionate about creating delicious, cultured beverages that deliver a health-packed punch.

Their range of heath tonics, kefir & kombucha fermented drinks offer naturally derived flavour, brimming with live probiotics to support a multitude of bodily systems.

Gut-health focussed - the range of unpasteurised Kombucha & Kefir have not been preserved in any way other than natural fermentation. Infused with high quality & certified organic botanicals for flavour, it’s small batch brewing, naturally low in sugar and delivered direct to maximise the LIVE cultures for your wellbeing.

Understanding Probiotics: Your Gut’s Best Friend Probiotics are live non-pathogenic microorganisms that reside in the gut, playing a crucial role in maintaining a balanced gut microbiome. This balance is essential for overall health, as a healthy gut microbiota can help prevent diseases & support various bodily functions.

legumes. A diverse range of complex carbohydrates & fibre can effectively boost probiotics' function.

High prebiotic foods include:

When you consume probiotics, they interact directly with receptors in your gut lining. These receptors link to your immune, endocrine, metabolic & nervous systems.

By lowering the pH level in your intestinal tract, probiotics reduce the colonisation of harmful bacteria, support the immune system & enhance gut barrier integrity.

This balance helps the metabolic system regulate digestion & energy production, reducing symptoms of Irritable Bowel Syndrome (IBS) & fatigue. Additionally, probiotics support the nervous system by aiding in the production of B vitamins & reducing stress-related hormones like cortisol.

In essence, probiotics offer holistic benefits, elevating the function of multiple systems throughout your body.

• Vegetables: White onions, leek, garlic, kale, cabbage, broccoli & jerusalem artichoke.

Probiotics are found in fermented & cultured foods such as natural yogurt, kefir (both water & dairy-based), kombucha, sauerkraut, pickles, tempeh, miso, kimchi & sourdough bread. Where diet alone is not enough or particularly after any illness or course of antibiotics, probiotic supplements offer high dose support.

Enjoy a breakfast of avocado on wholemeal sourdough toast paired with their Immunity Boost, which contains two billion probiotics.

Introducing Prebiotics: Fuel for Probiotics Prebiotics are undigested dietary carbohydrates that ferment in the gut, serving as a food source for probiotics.

While prebiotics don't directly impact your health, they support probiotic bacteria by extending their lifespan in the gut, allowing them to perform their beneficial functions longer.

Incorporating prebiotics and probiotics into your diet is easier than you might think. Prebiotics are predominantly found in plant-based foods such as fruits, vegetables &

• Fruits: Nectarines, watermelon, pears, blueberries, mulberries, raspberries, figs & bananas.

• Grains: Wheat & rye.

• Legumes: All beans, peas & lentils.

Supercharge Your Gut with Kommunity Brew The team at Kommunity Brew, recommend incorporating prebiotic-rich foods into your diet & pairing them with probiotic sources for a supercharged gut.

For lunch, try a roast vegetable salad with the delicious sparkling probiotic water kefir – a fantastic way to incorporate probiotics into your daily routine. It’s brimming with live probiotics & naturally derived flavours, offering a health-packed punch in every sip.

By combining prebiotics & probiotics in your diet, you are laying the groundwork for a healthy gut, allowing your body to flourish. Elevate your health today with Kommunity Brews probioticrich beverages & enjoy the benefits of a balanced gut microbiome.

By Amelia Rigby

Prebiotics & Probiotics: The Perfect Duo

15

The power of iron Iron is not just a mineral found in our diets; it is an essential element for our health. From facilitating the transport of oxygen to supporting metabolism & bolstering the immune system, iron plays a fundamental role in maintaining overall wellbeing. Let’s delve into the multifaceted role of iron in the human body, why deficiency can occur & how diet & supplementation can help maintain optimal body levels.

Why is Iron Important in the Human Body?

loss from conditions such as ulcers or heavy menstrual periods.

Recognising the symptoms of iron deficiency can help in early detection & intervention: • Fatigue & weakness • Pale skin/pallor • Headaches, dizziness or light-headedness • Cold hands & feet

Iron serves several critical functions in the body:

• Brittle nails

• Oxygen Transport: Haemoglobin, rich in iron, carries oxygen from your lungs to tissues throughout the body.

Blood tests are the best way to determine if your iron is low.

• Energy Production: Supports adenosine triphosphate (ATP) production, your body’s primary energy source.

Interpreting Your Blood Tests

• Immune Support: Supports the proliferation of immune cells.

• Cognitive Function: Required to produce neurotransmitters that regulate mood, memory & concentration, such as serotonin & dopamine.

• Regulation of Body Temperature: Contributes to thyroid hormone synthesis, influencing metabolic rate & heat production.

Most iron in the human body is located within red blood cells (haemoglobin). Serum iron is the amount of iron that circulates in the blood. Excess iron is stored as ferritin within the liver, spleen, bone marrow & muscle tissue.

When iron is transported throughout the body, it binds to a protein called transferrin.

Iron-Rich Foods to Fuel Your Health Ensuring a diet rich in iron can help prevent deficiency.

Here are some excellent dietary sources of iron:

Types of Iron Iron comes in two main forms: heme & non-heme.

Heme iron, sourced from animal foods is easily absorbed by your body (15-35% bioavailable). Non-heme iron, found in plant-based & fortified foods, contributes significantly to your iron intake but is less readily absorbed (2-20% bioavailable).

• Heme: Liver, beef, lamb, chicken, turkey, oysters, sardines & kidney.

• Non-heme: Lentils, white beans, chickpeas, dark leafy greens, nuts, tofu & beetroot.

• Vitamin C & vitamin C rich foods, will also help with the absorption of non-heme iron.

Supplement Guide

Iron Deficiency Several factors contribute to iron deficiency, including inadequate dietary intake, increased needs during growth stages or pregnancy, poor absorption due to medical conditions or surgeries & chronic blood

16 The Power Of Iron

When dietary intake alone is inadequate to maintain optimal iron levels, supplementation will likely be required. Suggested supplement options are:

Forms of iron Some forms of iron, especially when taken in high doses, can cause gastrointestinal upsets, such as nausea & constipation. To reduce the risk of these negative effects, choose a quality form that is gentler on the digestive system, such as iron aminoacid chelate or iron bisglycinate.

When is the best time to take an iron supplement?

Supplement timing matters.

The regulation of iron levels is influenced by a key hormone called hepcidin. This hormone level fluctuates throughout the day & aims at preventing too much iron from being absorbed in the body.

The point at which hepcidin is the lowest is in the morning, meaning this is the best time to take your iron supplement.

If you love a morning coffee, don’t have it with your iron supplement as it can reduce absorption.

Other foods or supplements that can reduce absorption are tea, milk, calcium & zinc. Ideally separate these from your iron supplement by 2 hours.

Understanding the critical role of iron & recognising the signs of deficiency are pivotal steps toward maintaining your health and vitality. By appropriately incorporating iron, either with food or supplementation, you can help your body have an optimal level of this mineral.

Please note, iron supplementation is not suitable for use in some medical conditions or with some medications.

Always consult with your registered health practitioner or visit our naturopaths in store to determine if a product is right for you.

By Jessica Masterson BHSc Qualified Naturopath @terra.rhythmics.naturopathy

Flavourful delights

@selfbycjs

Breakfast Bagel makes: 1 | time: 15 mins | gluten free Arguably the tastiest breakfast! This sourdough bagel recipe combines all your breakfast favourites into a quick & easy, nutritionally balanced meal perfect for breakfast or brunch. Not a fan of chilli? No problem! You can leave it out or swap it for basil pesto.

Ingredients • 1 Venerdi Gluten Freedom Sourdough Bagel • ¼ avocado, sliced • 1 egg • ½ tomato, sliced • 1 rasher Eumundi Meats bacon • 1 tsp chilli oil • 1 tbsp Gevity Rx Bone Broth Mayo • Handful of rocket

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Flavourful Delights

Method 1.

Slice your sourdough bagel in half and toast.

2.

Whilst bagel is toasting, in a frying pan over medium heat add 1 tsp of chilli oil and gently crack an egg over the top. Cook your egg to your desired consistency & bacon rasher at the same time.

3.

Once bagel is toasted, add a generous scoop of Gevity Rx Bone Broth Mayo to the base & spread & stack your fresh rocket, cooked bacon, tomato, avocado & chilli oil egg on top. Enjoy hot and fresh!

Raw Vegan Chocolate Avocado Truffles

Strawberries & Cream Skin Smoothie

@selfbycjs

@ cecilevadas

makes: 12 | time: 15 mins + 2 hours resting | vegan

makes: 1 large smoothie | time: 5 mins | gluten free

Ingredients • 3 ripe avocados • 1/4 cup de-pitted medjool dates • 1/4 cup nut butter • 1/2 cup cacao powder • 1 tsp vanilla • 1 tsp sea salt • 1/4 cup shelled pistachios, finely chopped • Protein powder (optional)

Ingredients • 1 frozen banana • ¼ avocado, frozen • 1 cup Mt. Wilderberries frozen strawberries • 1 serve Amazonia Vanilla + Maple Collagen Protein • 2 medjool dates, pitted • 1 tsp maple syrup • 1 cup Mandole almond milk • Coconut cream (optional)

Method 1. In a food processor, add the avocado flesh along with the dates, nut butter & vanilla.

2.

Blitz until smooth before adding the cacao powder, salt & protein powder. Blend until combined.

3.

Place into the freezer for 2-3 hour or until firm enough to roll into balls.

4.

Once mixture has been divided & rolled into 1 tablespoon sized balls, place the chopped pistachios onto a plate. Roll each ball in the pistachios until coated.

Set onto a clean plate & refrigerate until needed.

Method 1. In a high-powered blender, add all ingredients except coconut cream. Blend on high until smooth & fully combined.

2.

Whilst blending, pour coconut cream down the sides of a large cup. Alternatively, you can pour a little bit of coconut cream down the bottom of your cup.

3.

Once blended, pour strawberry smoothie into cup & enjoy!

Flavourful Delights

19

Plant-based power

20

Hydration For Strong Immunity

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In recent years, plantbased protein powders have surged in popularity & for good reason. Whether you're an athlete, a fitness enthusiast, or simply looking to improve your overall health, incorporating plant-based protein powder into your diet offers numerous benefits.

Proteins are composed of amino acids & are the fundamental building blocks of muscle tissue. They aid in muscle repair & maintenance, prevent muscle loss, & perform numerous vital functions such as enzyme production, transporting nutrients & hormone regulation.

Morlife has created a range of delicious, dessert-inspired, high-quality plant-based protein powders that are rich in vitamins, minerals, antioxidants & fibre, all of which contribute to your overall health. Not only do they taste creamy & smooth, but they also offer 23g of protein per serving to help support muscle growth, maintenance & repair. These protein powders are packed with essential nutrients such as magnesium, iron, vitamin B12 & zinc to boost energy levels, cognitive function & metabolism support*.

One misconception is whether vegan protein powders are as beneficial as their animal-based counterparts.

The answer is yes! With advancements in food science & a deeper understanding of nutrition, high-quality vegan protein powders are formulated to be complete & effective. By combining different protein sources & maintaining a well-rounded diet, they can be just as beneficial as animal-based proteins, without compromising on flavour & texture.

Morlife's Plantiful Protein uses an advanced protein blend of fava bean, brown rice, hemp & pumpkin seed, & is free from pea protein. The range comes in three delicious flavours: Chocolate Fudge, Vanilla Fudge & Choc Caramel Swirl. As a plant-based protein, they are free from artificial ingredients, allergen-friendly, glutenfree, & suitable for vegans and vegetarians.

You don't have to be a health-conscious individual to benefit from plant-based protein powders.

Morlife's range is an excellent choice for anyone looking to consume less dairy, fat, or animal products while still

ensuring adequate protein intake. The Plantiful Protein range offer a nutritious & versatile option for enhancing any diet.

The benefits of Morlife plant-based protein powders are that they are also easier to digest compared to animalbased protein powders. Many people experience digestive discomfort when consuming whey or casein protein due to lactose intolerance or sensitivity.

The Plantiful Protein range may be a gentler option for those with sensitivities.

These protein powders are incredibly versatile & can be easily incorporated into various meals & snacks.

They can be blended into smoothies, mixed into oatmeal, added to baked goods, or simply mixed with water or plant-based milk for a quick protein boost.

This versatility makes it easy to increase your protein intake without drastically changing your diet.

The Plantiful Protein range also contains fibre & probiotics that support gut health. Fibre aids in digestion & helps maintain regular bowel movements, while probiotics contribute to a healthy balance of gut bacteria. A healthy gut is essential for nutrient absorption, immune function, & overall well-being.

Whether you're a seasoned athlete, a fitness enthusiast, or simply looking for a great protein source, try incorporating Morlife's Plantiful Protein into your routine. *When consumed in conjunction with a healthy varied diet.

Plant-Based Power

21

Full moon parasites

Parasites are organisms that derive nutrients from other living organisms known as their hosts.

We all have parasites, it’s a natural part of our life.

If left untreated, they can play havoc with our body systems & can cause gut malabsorption, nutrient deficiencies & infections.

Possible signs of intestinal parasites: • Fatigue, brain fog, anxiety & sleep disturbances • Iron deficiency • Diarrhea, constipation or persistent IBS, bloating or gas • Sudden onset of food allergies

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Natural supportive herbs and foods Don’t worry – there are several natural herbal supplements to help support your body when choosing to eradicate parasites.

The most common herbs used in these products are those that are anthelminthics & antiparasitic such as Wormwood, Clove, Black Walnut, Barberry & herbs to support the digestives & liver such as Gentian, Ginger, Fennel, St Mary’s Thistle.

Be sure to stock up on supportive foods to eat to help eradicate parasites. Why not add some into your daily smoothie or juice!

• Insatiable hunger & cravings especially for processed sugar and carb foods

• Cucumber seeds, Papaya, Pumpkin Seeds: help to kill worms in the digestive tract

• Skin irritations or rashes

• Garlic (fresh): Antimicrobial, antifungal & anti-viral

• Joint and muscle pain • Itchy bottom or genitals especially at night

• Turmeric: anti-inflammatory, antioxidant & helps liver detoxification

• Grinding teeth (called Bruxism)

• Ginger: Digestive aid & helps with nausea

• A history of food poisoning or parasite infection

• Coconut oil: stops the parasite from growing

Full Moon Parasites

• Oregano: anti-fungal, antibacterial, helps with Candida infection, destroys parasitic protective biofilms

not to give in as it will soon pass & you will feel much healthier.

Naturopath Tips to help you through a cleanse:

The Full Moon Parasite Phenomena Did you know that during a full moon parasites become more active in feeding & breeding?

If you have parasites, you will notice that during a full moon week your symptoms experienced such as feeling irritable, restless, unable to sleep & cravings may increase.

This is linked to the Full Moon affecting your circadian rhythm causing the Melatonin (your sleep balancing hormone) in your body to decrease & your Serotonin (mood & digestion neurotransmitter) to increase.

It’s literally party time for parasites! They love Serotonin & with lower levels of Melatonin in your body this means your immune defenses are also lowered. Parasites use increased Serotonin levels to travel around your body, hibernate in your organs, feed, breed, multiply & create strong protective biofilms. The week of the full moon is a perfect time to start an eradication protocol to get rid of these critters.

Parasitic die-off Parasitic die-off should be a normal part of your experience during your eradication protocol. Its where with good nutrition & quality supplements, you are starving the parasites, creating an environment that they can’t live in & breaking down the biofilms that protect them.

It is common to have flu-like symptoms, headaches, body pain, gut aches, diarrhea, brain fog, fatigue, or nausea during parasite die-off. Parasites release neurotoxins, heavy metals, viruses & other toxins when they die. You could also have increased cravings for sugar or processed foods, this is the parasites dying food wish! It’s important

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• Good quality supplements: choosing a low excipient & good quality parasite cleanse supplement will ensure that you eradicate those critters safely & efficiently.

• Exercise: It can help you burn more fat by increasing your metabolic rate & sweat out toxins produced

by Parasite die-off.

• Water: Quality water is important for whole body hydration & for the flushing of toxins.

• Nutrition: Don’t eat the foods that parasites love! These include highly processed foods, added sugars, fried fatty foods, take away, fast food, breads & alcohol. Eat more organic, antioxidant & probiotic rich foods, to boost your gut health & your immune system.

• Rest & Sleep: Eradicating parasites can be a big job for your body systems. Listen to your body during a parasite cleanse, you may need to rest your body more & get adequate sleep for it to clear toxins, repair & regenerate.

Its important to consult with your Doctor or Naturopath before starting any parasite cleanse protocol.

Some herbs & supplements may interact with medications and are not suitable for use in pregnancy & breastfeeding.

By Assunta Hamilton Naturopath @thegreenmedicnaturopath

ENDOTA PRODUCTS

What's in season Nature always provides what we need for optimal wellbeing. As we come out of hibernation, our bodies crave detoxifying, fresh, & hydrating foods packed with vitamins & minerals.

Spring is one of our favourite times of the year for the variety of organic produce our farms offer! Blood oranges, rich in vitamin C & phytonutrients, add colour & sweetness to salads. Creamy Hass avocados, full of healthy fats, folate, & vitamin E, are perfect for skin protection before summer.

Cauliflower, lettuce, celery, potatoes, tomatoes, capsicums & QLD-grown broccoli are great for roast vegetable salads. Don't forget freshly picked beetroot for an antiinflammatory & flavonoid boost! Asparagus is also in season – why not add to your weekend omelette!

Fruit wise, we're excited about juicy papaya, passion fruit, rock melon, watermelon, rhubarb, blueberries, strawberries & sapote—like chocolate in fruit form! It’s one of the best times of the year for foodies!

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

1. Dr. Bronner's Baby Liquid Soap

3. Weleda Skin Food Moisturiser

5. Luvin Life Citrine Crystal Lights

With double the olive oil & fragrance-free, this soap is perfect for sensitive skin & babies.

Biodegradable, concentrated & versatile, it’s effective for nearly any cleaning task—just dilute with water.

Made with organic & fair trade ingredients & packaged in a 100% post-consumer recycled bottle.

For very dry & rough skin, this nourishing, rich cream blends plant oils, lanolin & beeswax to provide intense hydration. It soothes with extracts of pansy, chamomile & calendula. Perfect for treating rough patches on heels, elbows & hard working hands.

Want to create a warm & dreamy ambiance in your home? Add these beautiful crystal fairy lights to your bedroom, living room, backyard, or office space. They’ll enhance the room’s atmosphere & help you create a cosy haven. Other crystal colours also available in store.

4. Bennetto Natural Foods Raspberry Dark Chocolate

6. Brookfarm Paleo Keto Granola

Who doesn’t love the combination of raspberries & dark chocolate?

Enjoy a generous amount of freeze-dried raspberry pieces for natural flavour & a delightful pop.

Free from dairy, gluten & soy. Also vegan & coeliac friendly.

High in good fats thanks to the locally produced macadamias, and low in sugar we love this option to kick start your day or as a healthy dessert topper! Low in carbs, grain & gluten free plus a great source of fibre, this is a clean pantry staple.

Top with a little kefir or coconut yoghurt & seasonal berries.

2. Fusion Health Allergy Be ready to alleviate seasonal allergy symptoms with Fusion Allergy. Featuring baical skullcap, traditionally used in Chinese medicine, this formula may help relieve mild allergy symptoms, including hay fever-related red, itchy eyes & a runny, blocked, or itchy nose.

Meet the grower Kalfresh Organics

What are some of the organic produce lines you provide us with?

Kalfresh Organics supplies highly nutritious Certified Organic fruit & veg to stores. From green beans, mini capsicums, sweet corn, broccoli, cauliflower, red cabbage, green cabbage & pumpkin – here’s a little of what goes into organic farming practices.

Spring abundance In spring, much of our organic production is happening in Bowen & Ayr. The Jurgens supply organic green beans, sweet corn, baby capsicums, pumpkin & mini melons. Whilst Ed on the Scenic Rim produces organic carrots & brassicas – broccoli, cauliflower, green & red cabbage.

What are some of the challenges you face?

Tell us a bit about Kalfresh?

Kalfresh home base is in Kalbar in the beautiful Scenic Rim, close to Brisbane. We grow crops in four geographically-diverse regions, including the Lockyer Valley, Southern Downs & Bowen.

We also work with a handful of family farms to plan year-round supply. In the Scenic Rim we work with organic farmer Ed Windley (an agronomist) & in North Queensland we are joint venture partners with the Jurgens family, led by Jamie & Melita Jurgens. Ed’s family has been farming as far back as the early 1940s. The Jurgens are 5th generation farmers who have been farming in the Bowen region since 1915.

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Meet The Grower

Growing vegetables comes with many challenges – doing so organically steps the difficulty level up. Excellent soil, ground prep & investing time & energy into nurturing soil health is time consuming & important. The biggest challenges are the control of pests & weeds. Every season we make new learnings, adapt & change. Currently we are trialling in-field robots to help with planting & weed control.

Are there particular soil health methods you partake in or nutrients you are conscious of when farming?

We work with nature to grow nutritious, tasty vegetables. We actually use a range of beneficial

insects to control pest insects (AKA good bugs that eat bad bugs). They are released by hand & by drone to protect the crop. One of the natural predators of mealybug & soft scale insects is Cryptolaemus, a native Australian ladybird beetle, she is one of our favourites.

Another hard worker on our farms are the bees! Did you know a bee must visit 27 times to pollinate our seedless melon variety, in contrast to seeded watermelons that only need two visits. Our beekeeper manages a network of hives that are moved every 28 days in the cool of the morning. Placing them in the right place for when the bees are ready to feed, both for their health & the productivity of crops.

A strategic crop rotation system is in place, allowing the soil to regenerate & rest. Cover cropping, mulching & composting are used to reduce seasonal pests & improve soil microbiology.

A legume like mung beans can help nitrify the soil for the next vegetable crop & sorghum has a similar root system to sweet corn, so it helps keep the soil's microbes active during the off-season.

Any inside recipe tips?

We love cooking our sweet corn on the BBQ – either in the husk, or dehusked. The mini capsicums we love whole & lightly charred on the barbeque/ hot plate. They’re also fantastic on pizzas & with antipasto platters.

Thank you for supporting local organic farmers!

Tiger nuts only need rainwater to grow!

That's wild www.madametiger.com @madame.tiger Meet The Grower

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Gut-loving goodness

@cecilevadas

A perfect, light & satisfying meal that’s both wholesome & gut-friendly, making it an excellent choice for a balanced diet.

Enjoy a taste of wellness with every bite!

Gut Friendly Wraps with Spiced Sesame Miso Dressing makes: 2 | time: 30 mins Ingredients • 8-10 Roman lettuce leaves, bottoms trimmed • 4 tbsp beetroot hummus • 1 carrot, grated or julienne • 1 cucumber, de-seeded and grated or julienne • 1/2 avocado, sliced • 1/2 cup shredded red cabbage or kimchi • 1/2 cup alfalfa or sprouts

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Cover Recipe

Dressing • 1 tbsp white miso paste • 1 tbsp chilli paste • 2 tbsp rice wine vinegar • 2 tbsp mirin • 1 tbsp coconut aminos • 1 tbsp hot toasted sesame seeds

Method 1.

In a small pan, add the sesame seeds. Cook on medium low until golden (1-2 minutes), continuously moving the pan to avoid burning.

2.

In a jug, add the miso & chilli paste.

Add the vinegar, mirin, coconut aminos & lastly the hot toasted sesame seeds (we want the sizzling sound). Using a whisk, emulsify until smooth.

3.

Lay the lettuce leaves down, alternating top & tail, on flat surface with a large sheet of parchment paper underneath.

4.

Layer all ingredients in the centre of the wrap. Roll the larger flaps over to form a tight burrito (based on the shape of the lettuce, the ends close).

5.

Cut in half, serve with the dressing & enjoy.

Flocking Good!

Here to make a statement, this range has been developed to focus on what free-from eaters can have. It’s a range for those of you who believe you deserve better.

FREE FROM Gluten, Dairy, Soy Vegan Friendly www.venerdi.com.au

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Tag us in your Flannerys photos @flannerysorganic

Flannerys family

@michelle__cassidy My little evening dose of goodness from Flannerys.

@racquellaaa My favourite study space.

@isabellagreid_ My fav breaky option + maintaining good health with this health shot.

@withstyleau Organic frittata going on thanks to Flannerys.

@tashslade Monday morning grocery shopping.

@rowhausler Catch ups over hot chocolate at Flannerys Victoria Point.

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