Flannerys Spring Magazine 25 by Flannerys Organic & Wholefood Market

hormones: not just for her | improve your seasonal allergies this spring adrenal health: rebuilding from burnout | natural remedies for ticks & more

Welcome

to spring.

Cover recipe by @selfbycjs Recipe on page 11.

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

Contents.

3 New In Store

From skincare to drinks, snacks & treatshere are our favourite new products in store.

4 Blossom Into Spring

Spring invites us to embrace renewalof our bodies, our minds & our energy.

6 Hormones: Not Just For Her

In the rush toward summer health goals, men’s hormonal needs are too often ignored.

8 Tick-Borne Illness

Learn about the common little insect, the tick, along with natural homeopathic treatments.

12 Pregnancy & Infant Loss

Exploring gentle herbal remedies & natural pathways to support healing through grief.

14 The Salty Truth

How Sodii is redefining hydration with mineral-rich electrolytes for clean, conscious, everyday energy.

16 Adrenal Health: Rebuilding From Burnout

Nourishing your nervous system with herbs, rest & nutrition to restore balance & energy.

18 A Taste of Spring

Seasonal recipes bursting with fresh, vibrant wholefoods to nourish your body & soul.

20 Bioceuticals: Leading the Evolution

At the forefront of evidence-based natural medicine, BioCeuticals is redefining what wellness means today.

23 Meet The Farmer: Nuri Sardines

Diving into sustainable sourcing & the pure, ocean-fresh story behind Nuri’s nutrient-packed sardines.

25 Spring Essentials

From herbal tonics to energizing snacks & natural skincarediscover our must-haves for spring vitality.

26 Improve Your Seasonal Allergies This Spring

Naturopath tips & gentle herbal strategies to soothe symptoms & support your natural defences.

29 The Inside Scoop

Staff favourites: nourishing products we can’t live without.

1. Funday Lollipops

Made with real fruit flavours & no added sugar, these lollipops are a genuinely fun treat that skips the artificial stuff without compromising on taste.

2. Mt Wilder Organic Frozen Mango

Juicy frozen mango chunks made from 100% certified organic mangoes, harvested at peak ripeness and snapfrozen to lock in flavour. A naturally sweet, no-fuss fruit option - perfect for smoothies, snacks or desserts.

New in store

Make sure to check out these new products this season.

3. The Vitalogy Project

A dual-action supplement combining L-theanine & Holy Basil to support calm focus during the day & relaxation at night. Helping ease stress, support your nervous system, & promote a more restorative sleep.

4. Little Harvesters

A smooth, nutrient-rich blend of free-range chicken, pumpkin, zucchini, bone broth & organic olive oil. Made for tiny tummies & perfect for first tastes.

5. Sunseeker Chips

Crispy, flavourful chips made from organic potatoes cooked in pure extra virgin olive oil & sprinkled with Celtic sea salt. Offering a wholesome, seed oil-free snack with no artificial additives. Guilt free yum!

6. The Stock Merchants Bone Broth Rice

Australian Jasmine rice cooked in free-range chicken bone broth with premium spices. Delivering over 11g of protein per pack & ready to eat in just 90 seconds for a quick, nourishing side.

7. Yawnz

A plant-based, ready-to-drink sleep tonic formulated with ancient Australian Jilungin. Designed to support deeper, more restful sleep with a modern twist on a traditional ritual.

8. Secret States Aquapheir

The original sparkling water fasting tonic crafted with a unique mineral compound, designed for maximum hydration without sugar. Loved by everyone from athletes to health enthusiasts for daily hydration.

Blossom into Spring

As the chill of winter melts away & the days begin to stretch out, spring invites us to embrace renewalof our bodies, our minds & our energy.

It’s a season of blossoming flowers, fresh starts & a return to vibrant, sun-ripened produce that helps us feel lighter, brighter & more energised. Awaken your senses this spring by embracing the seasons natural rhythm - support your body with fresh, organic produce that nourishes from the inside out.

Eat with the Seasons: Embrace Fresh Beginnings

As spring unfolds across Australia, we’re treated to longer days, warmer breezes & a burst of fresh, seasonal produce. It’s the perfect time to lighten up our meals & nourish our bodies with vibrant foods.

Local heroes like asparagus, sugar snap peas, rocket, strawberries, papaya & radishes are all in seasoncolourful, nutrient-dense & packed with flavour. All helping us to feel energised, clear-headed & ready to shake off winter’s heaviness.

Leafy greens & bitter herbs - like dandelion, kale & rocket - support the liver & digestion, making this the ideal time for a gentle reset. Try tossing together a zesty spring salad, blending greens into your morning smoothie or simply adding a handful of herbs to your plate for a hit of fibre, folate & freshness.

Berries, pineapple & papaya start making their way back to our fruit bowls - rich in vitamin C, antioxidants & natural enzymes to help you glow from the inside out.

The Sunshine Vitamin

As we welcome longer days & more time outdoors, our bodies begin to soak up more natural vitamin D - essential for bone health, immune function & mood.

Take advantage of early spring rays with a morning walk, a lunch break in the park or a cuppa in the backyard. And if you’ve been topping up with vitamin D through winter, now’s a good time to chat with your naturopath & adjust your routine for the sunnier months ahead.

Skin in Bloom

As the weather warms, our skin starts to shift too. After months of dry air & indoor heating, spring is a chance to refresh your skincare routine. Swap heavier moisturisers for light formulas, add a gentle exfoliant to brighten your complexion & don’t forget daily SPF.

Staying hydrated is just as important - top up with filtered water, icy herbal teas or a slice of watermelon on a sunny afternoon. Your skin will thank you.

Celebrate the Season

This season is alive with movement, colour & energy. Baby animals make their appearance, wildflowers burst into bloom & the sightings of migrating whales along the east coast, mark the rhythm of nature’s renewal. Let this be a reminder to find joy in the little things - sunshine on your face, a picnic in the park, a bunch of fresh tulips on your kitchen table.

Reconnect with Nature

Spring invites us to step outside, slow down & truly notice the world around us. Whether it’s a morning walk through the bush, a barefoot moment in the backyard or simply pausing to watch the bees in the garden - these small moments of connection help calm the mind & lift the spirit. Reconnecting with nature, even in quiet ways, can ground us in the present & remind us that we’re part of something bigger.

After all, wellness isn’t just what we eat or do - it’s also how we feel, think & connect.

Spring Wellness Habits to Embrace:

• Get outside daily: connect with nature & soak up that vitamin D.

• Move your body: stretch, walk or dance to shake off winter’s heaviness.

• Breathe deeply: open your windows, let fresh air in & clear your mind.

• Eat vibrant: fill your plate with colourful, living foods.

• Stay curious: try a new recipe, a new trail or a new health ritual.

Spring in Australia is nature’s cue to begin again. Let’s follow its lead - fresh food, fresh air & a renewed sense of energy to carry us into the warmer months.

Here’s to a season of sunshine, seasonal eating & joyful living!

Hormones: Not Just For Her

In the rush toward summer health goals, men’s hormonal needs are too often ignored.

As we escape the cooler months, spring often sparks a renewed focus on health. Conversations turn to clean eating kicks, training harder & getting back into routine. While most of the seasonal spotlight tends to fall on women’s health – detoxes & hormone resets – men’s hormonal health often goes unnoticed.

Hormones like testosterone are highly influential in how men feel & function. Whether you’re chasing performance goals or just want to feel more like yourself, supporting hormonal balance is essential.

What Does Hormonal Imbalance Look Like in Men?

Testosterone naturally declines with age, but can also be affected by stress, poor nutrition & recovery. If you’ve been feeling “off”, but can’t quite explain it, pay attention to signs like:

• Brain fog, memory or concentration issues

• Mood swings, irritability, or low mood

• Low energy even with adequate sleep

• Decreased libido or performance issues

• Stubborn abdominal fat

• Low motivation, drive, or confidence

The good news? Male hormones are highly responsive to small, but consistent changes in nutrition or lifestyle habits. Let’s discuss a few simple additions to consider.

Rebuild from the Basics

Zinc is one of the most fundamental nutrients for male hormonal health, required for testosterone production, reproductive health & immune resilience. However, it remains one of the most commonly deficient nutrients in men today. Factors such as high stress, intense training, poor sleep & inadequate dietary intake can all deplete zinc stores, leading to lower testosterone & increased fatigue. Look for a Zinc supplement that combines vitamin C, as this increases the absorption of Zinc to help replenish & support healthy hormone production. The addition of vitamin C further supports the body’s stress response by helping to process cortisol. This is a great first step for those who feel flat, depleted or burnt out.

Maintaining Healthy Balance

Testosterone is only one part of the equation. How your body metabolises it is also an important consideration. Sometimes we need to focus on supporting what we already have, rather than producing more. In men, testosterone can convert into DHT & oestrogen, which are necessary in small amounts. However in excess, they can cause hair thinning, prostate enlargement, acne or irritability.

Herbs are an excellent way to gently but effectively support healthy testosterone metabolism. Saw Palmetto is a herbal extract shown to reduce the conversion of testosterone to DHT. This is especially useful for men over 30 noticing subtle shift in mood, energy or hair.

The Overlooked Hormone Booster Spring often comes with fresh motivation to train harder & push physical limits. However, without proper recovery, testosterone production suffers. A 2011 study found that healthy young men who slept for 5 hours per night for just one week experienced a 10-15% drop in daytime testosterone levels; a decline typically seen with 10 years of ageing.

Sleep loss raises cortisol and interferes with hormone pathways, which is why improving sleep is often one of the most effective ways to support testosterone. With the demands of everyday life, prioritising rest at the end of day can be difficult.

Topical magnesium is a great way of calming the nervous system & promoting restorative sleep. A loweffort addition before bed that can make a real difference, particularly for men burning the candle at both ends.

Supporting testosterone isn’t just about fertility or putting on muscle. It’s about getting back to feeling like yourself. Whether you’re navigating life’s stressors, chasing peak performance or aiming for healthy ageing, there are endless natural, effective options to help you feel strong, clear and resilience again.

Unsure of where to start? Chat with one of our in-store naturopaths to find the right support to fit your goals!

By Taylor McAlpine (BHSc Nat) Clinical Naturopath

Discover the Goodness of Hemp Gold® Protein

Hemp Gold® is a natural, plant-based protein with a complete amino acid profile, packed with essential vitamins and minerals—making it a guilt-free way to fuel your day.

Tick - Borne Illness

Ticks are tiny parasites that can vary in size depending on their life cycle (~1-6mm). In general, they are more prevalent along the east coast of Australia & thrive in humid bushy areas. Typically found during the warmer months, ticks may also be present year round.

Ticks burrow into the skin & may remain attached for up to 5 days feeding on animal or human blood, injecting toxins that cause local irritation.

Some tick bites cause minimal symptoms, while others may cause severe allergic reactions or serious illness. The paralysis tick (Ixodes holocyclus) is one species found in Australia (identified by its dark front & rear legs, with contrasting pale middle legs), with potentially harmful consequences.

Common symptoms of tick bite include redness, itching & swelling around the bite. Symptoms may intensify even after the tick has been removed.

More serious symptoms that may present after several days following a tick bite include: rashes, headaches, fever, flu-like symptoms, tender lymph nodes, dizziness, intolerance to bright lights & weakness.

Allergic reactions to tick bites range from mild, to severe life-threatening anaphylaxis in susceptible individuals. Breathing difficulties, swollen throat or tongue, dizziness or collapse, pale & floppy, especially in young children all require urgent medical attention.

In addition to allergic reactions, ticks can also transmit infections & cause ongoing illness such as Alpha-Gal Syndrome (aka Mammalian Meat Allergy), triggering a reaction after consuming mammalian meat or derivatives following a tick bite. Lyme disease is another possibility, however it is not well recognised in Australia. Symptoms include fever, headache, fatigue, sore muscles & joints, along with the characteristic "bulls eye" skin rash and migranes in some cases.

Safe Removal of Ticks

If you have a tick, it is best to freeze it with an ethercontaining aerosol like Tick Tox or an ice block. Wait for 10 minutes for the jaw to release & the tick to drop off, then gently brush the tick away & apply antiseptic to the site. Seek medical assistance with any concerning symptoms or if a ring appears around the bite site. Never squeeze, twist or forcibly remove ticks with tweezers as this increases the likelihood of the tick injecting more toxin. The use of alcohol, oil or a lighted match are not recommended as this may result in the tick burrowing deeper.

Homeopathy is a healing modality utilising energetic potentised remedies that may stimulate a healing response when using the correct remedy, dose & frequency. Homeopathics are very safe for use in adults, children & animals and are usually available in pillules or drops. Ixodes 30C is a homeopathic remedy commonly prescribed for tick bites and / or as a preventative if you are concerned.

Preventative dose: once a week during tick season.

Symptomatic dose: dissolve 1-2 pillules or drops under the tongue. Avoid consuming anything for 10 minutes after taking the remedy to maximise effectiveness. Repeat the remedy 3-4 times per day, or every few hours if required. Homeopathics are traditionally taken until the symptoms resolve. Homeopathics are best stored in a cool, dark, dry place preferably away from direct sunlight, heat, aromatics, chemicals, electromagnetic fields & electronic devices.

Botanical medicines with anti-inflammatory, blood cleansing, lymphatic, immune boosting, wound healing properties that aid clearance of the toxin along with zinc & vitamin C may also help improve recovery.

Great additions to your first aid kit include:

• Ether-containing aerosol spray

• Homeopathic Ixodes 30C

• Insect repellent

• Antiseptic cream

Restora Your Sleep

Spring Oats

@selfbycjs

Apple & Raspberry Overnight Oats

serves: 2 | time: 15 mins + overnight

Ingredients:

• 1 cup Flannerys OWN oats

• 1 cup oat milk

• 1/2 cup Coyo yoghurt

• 1 tsp vanilla extract

• Handful sultanas (optional)

• 1 tbsp maple syrup

• 2 tbsp chia seeds

Method:

Toppings:

• 2 organic green apples, grated

• 1/2 cup Elgin raspberries, frozen

• 1 tsp maple syrup

• 1 tsp vanilla extract

1. In a small saucepan, cook grated apple, raspberries, vanilla & maple syrup over low-medium heat for 10 minutes, or until soft. Remove from heat and let cool.

2. In a medium bowl, mix oats, milk, yoghurt, vanilla, maple syrup, chia seeds & sultanas until well combined.

3. Divide mixture between 2 containers, top with fruit filling & refrigerate overnight.

Pregnancy & Infant Loss

Trigger warning: The content of this article discusses aspects of pregnancy loss that may be emotionally challenging for some people.

October 15th is Pregnancy & Infant Loss Remembrance Day It is an international day to acknowledge the little ones gone too soon. It is a time to break the taboo and discuss the heartbreaking loss of miscarriage, stillbirth, SIDS, medical termination, ectopic pregnancy, neonatal births & infant loss.

One in four. That’s the statistic used for women who have a pregnancy loss. The figures are alarming. Every year in Australia 110,000 people experience a miscarriage. 6 babies are born sleeping every day & 600 lose their baby in the first month after birth.

Early loss can be particularly difficult to talk about.

There is a common notion for women not to share their pregnancy news “publicly” prior to twelve weeks, as the rate of loss is higher in the first trimester. What this can do is leave couples grieving in isolation. I’d like to encourage you to break this taboo and know that anyone who will be excited for you, will also help you through the hurt of loss. Your pain is no less valid because it was an early loss.

Missing a baby is forever.

The emotional upheaval this has on everyone ready for this baby is unlike anything else. We tend to focus on the mother in this situation, but don’t forget other family members. Follow their lead in what they feel comfortable talking about.

Red Nose are experts in this area, have amazing resources online, and help lines you can call 24 hours (ph 1300 308 307). Some people can process their grief through talking & journalling, while others need a more tangible way to process their emotions.

Natural medicine offers some herbs & nutrients that support your emotional wellbeing.

Flower essences are beautiful ways to incorporate & process energy like grief, trauma & pain. A rescue blend is an ideal gift to show a grieving couple you care.

Amino acids support neurotransmitter production & supplementing with specific amino acids may improve mental health. L Theanine is an amino acid that promotes feelings of calm. Its soothing benefits are felt quite fast, as it crosses the blood brain barrier & exerts its relaxation effect. It may be beneficial when you feel overwhelmed, as it can calm your nervous system down.

Herbal medicines can assist if you are feeling anxious, having trouble sleeping, find yourself feeling depleted & run down. Consider passionflower, lemon balm, magnolia, chamomile & holy basil. Come & see one of our naturopaths in store to help you find the ideal blend you need.

Aromatherapy is a gentle yet profound way of healing. Combining lavender, rose, bergamot, with mediation, breathing, or cognitive behaviour therapy has been shown to help grief & trauma.

Postpartum support is extremely important after pregnancy loss.

Nourish a mother after loss with gifts of food that heal. Broth based stews, soups & warming traditional recipes can restore iron, B vitamins & other depleted nutrients, helping her body restore. Supplementing with a liquid iron tonic & a good quality multivitamin may be helpful too.

Physically the recovery of loss can come with unexpected challenges.

The grieving mother may have birthed naturally or had a caesarean & will need to heal physically while navigating her loss. Considering collagen or gotu kola to encourage healing. There may be physical pain as well, so utilise antiinflammatory supplements such as turmeric, fish oils, P.E.A or Boswellia.

Suppressing lactation.

Depending on how far along you were in your pregnancy, milk may still come in three days post-partum.

Sage & peppermint are drying herbs you can supplement with. Wrapping your breasts in fabric that has been soaked in ice cold Epsom salt water can help soothe the heat that you may feel if your breasts feel hot & engorged. You can massage with a jasmine infused oil to suppress lactation.

Lean on your community.

Reach out to those closest to share your grief, or if it’s easier to talk with people outside of your circle, there are support groups and phone numbers available to you. Our naturopaths are available to anyone to offer a kind ear, herbal support & a space for you to source information, whether you are personally experiencing infant loss or in the support circle.

The Salty Truth

If you’re drinking plain water all day but still feeling flat, foggy or crampy - you might be diluting your electrolyte levels. What started as a personal pursuit for better health has now grown into the phenomenal hydration brand Sodii. We caught up with co-founders Jason & Cale to find out why hydration is a fundamental pillar of wellness.

How did Sodii come to fruition?

Jason & I had been experimenting with adding salt, potassium & magnesium to our water & noticed a huge difference in our energy, focus, & recovery. But the taste was awful & there wasn’t a product on the market in Australia that delivered the high sodium levels we were after, without sugar or filler ingredients. We launched Sodii in 2021, building a product that flipped the electrolyte category on its head. What began as a passion project quickly grew into Australia’s highest rated & most reviewed electrolyte product.

We stand for education, transparency & quality. To challenge outdated beliefs about salt & hydration & help people thrive with smarter electrolyte use. That means sourcing the purest ingredients, like our salt from Lake Deborah in Western Australia which is one of the cleanest & highest quality salt sources in the world. It’s rich in naturally occurring trace minerals, free from pollution & synthetic processing. We make sure we do everything with intention & purpose.

So ... what exactly is Sodii & how can it add enormous benefit to our daily lives?

Sodii is a high sodium, zero-added suagr electrolyte supplement designed to support daily hydration, energy & performance.

Each serve contains 1000mg of sodium, 210mg of potassium, & 70mg of magnesium.

These three essential electrolytes help regulate fluid balance, support nerve function, muscle function & improve recovery. Our formula is designed to be felt, without the sugar or artificial ingredients found in typical hydration drinks.

Anyone who sweats, trains, drinks coffee or alcohol, has a high sodium need, or struggles with energy dips or hydration can benefit from Sodii. It has become a go-to first thing in the morning, as a coffee alternative in the afternoon, before or after workouts, before bed & for people navigating low blood pressure, fatigue, or poor sleep due to dehydration.

Those with Type 2 Diabetes tend to lose more fluid, with high blood sugars pulling water out of the body (osmotic diuresis). When your electrolytes are out of whack, your energy, mood, blood pressure & even your blood sugar control can take a hit.

Fatigue is often the first sign of dehydration. When you're not drinking enough water, your heart must work harder to pump oxygen-rich blood through your body, leading to feelings of tiredness & sluggishness. This can affect everything from digestion, hormone imbalances & poor skin health to brain function - making it harder to stay focused, energised & productive throughout the day.

We recommend one sachet in 400-600ml of water, but it can be more concentrated or more diluted depending on your needs. Whether you sip it across the day or take a full sachet before a workout, consistency is key. If you are sweating heavily, under the weather, or managing conditions like POTS, a stronger dose might be ideal.

Are there any science-based facts you would like to bring awareness to?

Yes. Salt is not the enemy. Sodium is essential for proper hydration & cellular function. Yet most hydration products skimp on it or demonise it. We want to reframe sodium as a vital nutrient, especially when paired with potassium & magnesium. Whole body hydration starts at the cellular level & it does not happen with plain water alone.

We are proud of creating a product that genuinely helps people feel better every day. From professional athletes & members of the Australian Olympic Team, through to everyday people using Sodii to manage daily issues like headaches, night cramps & restless legs. Seeing our message & mission resonate with such a wide & diverse group of people is incredibly rewarding.

What does the future look like for Sodii?

We have only just begun. Our vision is to become Australia's go to hydration brand & continue expanding internationally. We are working on new formulations, growing our education efforts with health practitioners & looking to build a more hydrated, high performing world, one salty sachet at a time.

Adrenal Health: Rebuilding from Burnout

In today's fast paced world, many are running on empty - juggling constant stress, mental overload & fatigue.

At the centre of the stress response are the adrenal glands, which sit above the kidneys & produce key hormones like cortisol & adrenaline. These hormones influence energy, mood, sleep & more. Making adrenal health essential for coping with daily demands. When the adrenals are overworked, it’s common to feel tired, wired, anxious or just not like yourself. Restoring adrenal function & building resilience involves targeted herbs, nutrients & lifestyle strategies. Below are some of the most effective adrenal-supportive supplements.

Vitamin C: Essential for Stress Recovery

Vitamin C is vital for adrenal function & stress resilience. The adrenal glands require high concentrations to produce cortisol & protect against oxidative stress. During times of mental or physical strain, vitamin C becomes quickly depleted, contributing to fatigue & low mood. Since the body can’t produce it naturally, regular intake through diet or supplements is essential. Liposomal forms offer superior absorption, bypassing digestion for fast cellular uptake.

Herbal Support for Stress & Balance

Adaptogenic herbs like Rehmannia, licorice root, Withania (Ashwagandha) & Rhodiola are commonly used to support adrenal recovery. Withania helps calm the nervous system, while Rhodiola provides energising effects to enhance focus & stamina. L-tyrosine, an amino acid, supports the production of dopamine & noradrenaline, both key for motivation & mood. A customised liquid herb blend can offer personalised support with no unnecessary ingredients—pure, concentrated plant medicine tailored to individual needs.

L-Theanine: Calm & Mental Clarity

L-Theanine, an amino acid found in green tea, supports mental clarity & calm by promoting alpha brainwave activity. Ideal for those feeling “wired but tired,” it helps reduce anxiety & nervous tension, improving sleep onset without causing drowsiness. It’s a gentle option for managing daily stress & emotional overwhelm.

Activated B Complex: Energy & Mood Support

B vitamins are essential for energy production, nervous system function & neurotransmitter synthesis. Activated (bioavailable) B vitamins are recommended, as they’re ready for immediate use in the body.

During prolonged stress, they help restore energy, improve focus & support mental wellbeing.

Saffron: Uplifting Herbal Mood Support

Saffron is a gentle yet powerful herb for supporting mood & emotional balance. Known to reduce symptoms of mild anxiety & promote restful sleep, it complements adrenal support plans by enhancing nervous system function without overstimulation.

Magnesium: Calm, Sleep & Nervous System Repair

Magnesium is involved in over 400 biochemical processes, including muscle relaxation, nervous system regulation & sleep. Magnesium glycinate is a preferred form for its calming effects & gastrointestinal tolerance. Blends that combine magnesium with glycine or herbs like passionflower further support restful sleep & adrenal repair.

Sour Cherry Sleep Gummies: Gut & Sleep Ritual

Sour cherry juice is naturally rich in melatonin, supporting sleep & overnight adrenal recovery. Turning the juice into gummies using gelatin & moulds creates a familyfriendly way to support sleep & gut health. This gut-brain connection plays a significant role in mood & stress resilience.

Supporting Whole-Body Balance

Adrenal support creates a foundation for clearer thinking, emotional resilience, better sleep & sustainable energy. Whether struggling with fatigue, mood swings or overwhelm, these simple, evidence-informed tools help rebuild the body’s stress response from within.

Qualified Naturopath are available instore to offer guidance & personalised recommendations.

By Renee Hillier (BHSc Nat)

Available at Benowa Mon & Tues 'Love Thy Earth Naturopathy' lovethyearth.com.au/naturopath

YOUR DAILY RITUAL

A Taste of Spring

Cauliflower Tikka Gyros with Pickled Onion & Mint Yoghurt

serves: 4 | time: 25 minutes

Ingredients:

• 1 medium cauliflower, cut in florets

• 1/2 cup Greek or coconut yoghurt

• 2 tsp tikka masala spice mix

• 1 tsp ground turmeric

• 1 tsp ground cumin

• 1 tbsp lemon juice

• 1 tbsp olive oil

• Salt & pepper

To Serve:

• 4 flatbreads or pita (GF if needed)

• Shredded lettuce or rocket

• Cucumber ribbons

• Fresh coriander or mint

For Pickled Onion:

• 1 small red onion, thinly sliced

• 1/4 cup white vinegar

• 1 tbsp water

• 1 tsp maple syrup or sugar

• Pinch of salt

For Mint Yoghurt Sauce:

• 1/2 cup Greek yoghurt

• Handful of fresh mint leaves

• 1 tbsp lemon juice

• 1 tsp olive oil

• Salt & pepper

@cecilevadas

Method:

1. Marinate & roast the cauliflower: In a bowl, combine yoghurt, tikka spice, turmeric, cumin, lemon juice, olive oil, salt & pepper. Toss cauliflower florets in the mix until well coated. Let sit 10 mins (or longer). Roast at 200°C for 20 minutes or until golden and tender.

2. Pickle the onions: In a jar, combine vinegar, water, maple syrup & salt. Add the sliced onions & let sit while cauliflower roasts (or prep ahead).

3. Make the mint yoghurt: Blend or stir together yoghurt, mint, lemon juice, olive oil, salt & pepper until creamy. Chill until ready to serve.

4. Assemble the gyros: Warm flatbreads, then layer with lettuce or greens, roasted tikka cauliflower, cucumber, pickled onion, a generous spoon of mint yoghurt & fresh herbs.

Choc Peanut Butter Protein Bars

serves: 9 bars | time: 10 mins + 2 hours to set

Base Ingredients:

• 1 + 1/2 cup Flannerys OWN almond meal

• 1/2 cup Whole Earth & Sea chocolate protein

• 1/2 cup Flannerys OWN peanut butter

• 2 tbsp Flannerys OWN cacao powder

• 1/4 cup maple syrup

• 1 tsp vanilla essence

Filling Ingredients:

• 1/2 cup Flannerys OWN peanut butter

Topping Ingredients:

• 80g Alter Eco dark chocolate

• 1 tsp coconut oil

Method:

1. Line a small loaf tray (I used 12 x 4 inch) with baking tray.

2. In a small bowl, combine all base ingredients, stirring well. Pour into loaf tray and press down with the back of a spoon, ensuring surface is flat and smooth. Pour peanut butter (filling) on top.

Spring Fling Toast

@selfbycjs serves: 3 | time: 5 min

Ingredients:

• 2 slices Bread Social sourdough bread

• 1 cup Elgin frozen peas, defrosted

• 1 tbsp tahini

• 1/2 clove garlic, minced

• 1 tsp lemon zest

• 1 tsp lemon juice

• 1/2 tsp parsley, dried

• 1/2 an avocado

• 25g feta, crumbled

• Pinch of salt

Method:

1. Toast your slices of sourdough.

2. Meanwhile, in a small bowl, add your defrosted peas, tahini, garlic, lemon zest and juice, parsley & salt and crush together with the back of a fork, breaking apart the peas & combining ingredients.

3. Once toast is cooked, add smashed peas to the toast. Top with ¼ avocado on each slice & crumbled feta. Optional, you may like to decorate with edible blooms as pictured.

3. Meanwhile, melt together dark chocolate and coconut oil. Stir until combined and pour on top of the peanut butter layer. Sprinkle with salt flakes. Set aside in fridge for a minimum of 2 hours.

4. Once set, slice into bars or squares and store in an airtight container. These can be frozen!

@selfbycjs

BioCeuticals: Leading the Evolution of Natural Healthcare

Since 1993, BioCeuticals has stood at the intersection of scientific rigour and nature’s wisdom. Pioneering practitioner only formulations, that have redefined what integrative health can achieve.

In the landscape of natural medicine, few brands have shaped the conversation like BioCeuticals.

For over three decades, BioCeuticals has been more than a supplement brand - driven by innovation, grounded in evidence and committed to elevating the standards of care for Australians health. Today, it remains the brand of choice for Healthcare Professionals who demand precision, efficacy and integrity in every recommendation.

BioCeuticals’ approach is built on three foundational pillars. This triad of science, nature and care isn’t just a framework - it’s a philosophy that has guided BioCeuticals through decades of innovation & continues to shape its future.

• Science - Every formulation is developed by experts, with ingredients backed by clinical research.

• Nature - Draws on centuries of traditional knowledge, recognising that nature offers profound therapeutic potential when harnessed with care.

• Care - Empowers Healthcare Professionals to deliver personalised, proactive health solutions, revolutionising the way Australians engage with their wellbeing.

Sleep: A pillar of health

Sleep is no longer a passive state - it’s a cornerstone of resilience, cognition & emotional balance. Yet in a world of overstimulation and chronic stress, restorative sleep is increasingly elusive. BioCeuticals have long recognised this challenge & is now advancing the conversation with a new formulation designed for modern lives: RestoraCalm® Night

This isn’t just another sleep aid.

The circadian rhythm is the body’s internal 24-hour clock, regulating essential functions like sleep, hormone release & cellular repair. When this rhythm is disrupted by stress, artificial light or irregular routines, it can compromise everything from mood to metabolic health.

RestoraCalm® Night is an advanced sleep formula that addresses the underlying environmental factors that disrupt sleep.

RestoraCalm® Night: A targeted approach to restorative sleep

RestoraCalm® Night is a practitioner-only supplement that reflects BioCeuticals’ commitment to evidence-based innovation. It features:

• AlphaWave® L-theanine - An amino acid that promotes alpha-wave activity in the brain, calms the mind and relieves symptoms of stress.

• Affron® saffron extract - Clinically studied for its ability to enhance sleep quality and support mood balance.

• Lutein and Zeaxanthin (from marigold extract) - These carotenoids help the body adapt to environmental stressors, including blue light exposure - an often-overlooked disruptor of circadian rhythm.

Together, these ingredients form a multi-dimensional solution that supports the body’s natural sleep cycle, for restorative sleep.

Speak to your Healthcare Professional to learn more about BioCeuticals.

The BioCeuticals range is practitioner-only, ensuring that every recommendation is informed, personalised and grounded in expertise.

Ask your trusted Qualified Naturopath in store about RestoraCalm® Night.

Trusted by over 1 million women

For glowing skin, naturally

SCIENTIFICALLY FORMULATED FROM NATURAL WHOLEFOODS RESULTS IN 8 WEEKS*

*n=168 daily consumption over 8 weeks

Meet your Farmer: Nuri Sardines

We caught up with the team behind Nuri, peeling back the handwrapped label to discover the century long family tradition.

With decades of producing Nuri, what are you most proud of?

NURI has been dedicated to handcrafting the finest sardines for over a century, a legacy we hold dear. This is underpinned by our unwavering commitment & dedication to preserving traditional methods while ensuring the highest standards.

Minimising the use of machinery – instead opting for manual / hand made processes, we can also reduce energy consumption for the greater good of the planet. Our tins are 100% recyclable, with sustainability front of mind. We have an open door policy at our base in Portugal, where visitors can come to learn about our unique processes & meet our team.

What is important to you?

As a small scale producer, Nuri are concerned with the responsible use of marine resources – establishing long held alliances with reliable fisherman whose methods are in accordance with international standards.

Only the best local ingredients are selected & we exclusively use only pure Olive Oil, meaning none of our products contain vegetable nor sunflower oils. We stand for the vision that good food should be simple, non-processed & sustainable to nature. With selected & limited production every year, every can of Nuri is carefully handwrapped with love since 1920 & lovingly produced in Portugal – remaining faithful to traditional methods.

And the best way to enjoy Nuri Sardines?

As the premium Portuguese brand some of the best ways to enjoy Nuri sardines & make the most of their quality are:

• Dive in - straight from the can (simple & pure) especially if you're eating varieties in olive oil, spicy piri-piri, or tomato sauce. Or serve with crusty bread, toast or crackers, maybe a squeeze of lemon & a glass of wine.

• For a fuller meal - combine with pasta, salads or a rice bowl. Delicioso!

• Extra-tip: Like wine, Nuri sardines can actually improve with age (up to 10 years). The flavour deepens and mellowstry storing a few tins in a cool, dark place.

THE WHOLE EARTH & SEA® DIFFERENCE

All of our wholefood multis contain Farm Fresh Factors® blends of wholefood fruits, vegetables and herbs from our own certified organic farms, combined with other wholefood plant ingredients. We process nutrient-dense plants raw to create a vital blend of vitamins, minerals, enzymes and phytonutrients.

Spring essentials

Must-have products we are loving this season.

1. MooGoo Zinc Sunscreen

Naturally derived sunscreen that offers broad spectrum SPF 40. Designed to be gentle & moisturising, it’s suitable for all ages & skin types - with a stable, nongreasy formula that rubs in clear.

2. Emmalene Organic Rose Wine

An organic sparkling Pinot Noir from the Adelaide Hills, crafted by two local families united by tradition. Offering a fresh & elegant taste from Echunga vineyards.

3. Before You Speak Espresso Iced Latte Can

Refreshingly bold & readyto-drink, these lattes are crafted with real coffee, high caffeine & 15 grams of protein to fuel your day with energy & convenience.

4. CocoCoast Chocolate Coconut Water

A smooth & light blend of coconut water with just enough chocolate to satisfy your sweet tooth without undoing your healthy intentions. Offering a refreshing & hydrating twist on chocolate milk.

5. EucLove Linen Spray

A natural linen spray blending eucalyptus, lavender & neem essential oils to promote better sleep. While cleansing & disinfecting bed linen, with bug-fighting properties and a fresh, calming scent safe for kids & pets.

6. East Coast Tuna Co.

Sustainably line-caught & 100% Australian owned, this premium albacore tuna is packed in extra virgin olive oil for full flavour. Traceable from boat to plate & proudly supports local fishing families.

7. Sodii Hydration Salts

A purposefully salty hydration mix made with natural ingredients, Australian lake salt & key electrolytes including sodium, potassium & magnesium. With less than 0.5g sugar & no artificial sweeteners.

8. Feel Good Foods Salted Popcorn

A light & crunchy snack made from Aussie corn, popped in extra virgin olive oil & lightly salted — gluten free, vegan, GMO free & completely seed oil free.

Improve your Seasonal Allergies This Spring

Spring can be a challenging time for many - especially for those who suffer from seasonal allergies, also known as allergic rhinitis or hayfever.

Allergic rhinitis is characterised by symptoms such as a runny or stuffy nose, itchy or watery eyes & sinus congestion. There are several reasons why someone may experience recurrent seasonal allergies.

These include

• Genetic predisposition

• Gut dysbiosis (particularly an overgrowth of histamine-producing bacteria)

• Reduced digestive & liver function

• An underlying IgE-mediated immune responses to pollens & grasses

Many people with allergic rhinitis rely on antihistamines, which can be effective in relieving symptoms. However, long-term use of these medications often comes with side effects such as drowsiness & fatigue.

This is where preventative & antiinflammatory strategies can help reduce the frequency & severity of allergic reactions over time.

A key focus of these strategies is to stabilise & reduce the activity of mast cells—white blood cells that play a central role in allergic responses.

Reduce Histamine Load

Some common foods naturally contain histamines or can trigger mast cells to release them. These foods aren't inherently “bad” & permanent elimination is not typically recommended. However, for those who experience frequent seasonal allergies, temporarily reducing intake of high-histamine foods can be an effective first step in symptom management.

Foods to watch include:

• Fermented foods

• Processed meats

• Certain vegetables (e.g., spinach, eggplant, tomatoes, avocados)

• Certain fruits (e.g., bananas)

Reducing intake of these foods while supporting immune function may help alleviate symptoms. Once symptoms improve, slowly reintroducing these foods can help prevent histamine overload while maintaining dietary balance.

Natural Antihistamine Protocol

The following supplements & natural remedies can support the body during allergy season:

Quercetin & Resveratrol

Quercetin is a powerful bioflavonoid known for stabilising mast cells & reducing histamine release. Combined with resveratrol - a potent antioxidant that helps prevent mast cell proliferation in response to allergens - this duo offers strong support against an overactive histamine response.

Probiotics: Lactobacillus rhamnosus & Lactobacillus plantarum

These probiotic strains are highly effective in managing seasonal allergies.

They help stabilise mast cells & downregulate histamine receptors. Long-term use may also support immune function through the gut microbiome.

Herbal Support: Garlic, Horseradish, Baical Skullcap, & Eyebright

These herbs are effective at easing histamine reactions & reducing allergy symptoms. They help decrease mucus production, relieve congestion & soothe itchy or watery eyes commonly associated with allergic rhinitis.

For those experiencing seasonal allergy symptoms, a holistic approach is key. Supporting diet, microbiome & immune function can help reduce allergic responses & improve quality of life throughout the season. With the right strategies, symptom-free springs are possible!

Water you’ll love, for the people you love

At zazen Water, we believe that true wellness starts with the quality of your water

We’re passionate about water

The water you drink The water you bathe in The vapour you breathe

Why? Toxins are part of our everday life. They’re in the food we eat, the air we breathe, the water we drink.

zazen Water is not only clean and filtered but also energising and nourishing for your entire body.

Water as nature intended.

“Recommended by family members and very pleased we finally purchased. Wish we had years ago. Love the clear fresh taste.”

Mary S.

zazen Alkaline Water System

The water you drink

• Tastes great, optimised for hydration and natural detox support

• State-of-the-art filtration and restoration process for clean, mineral rich alkaline water

• Filters chlorine, fluoride, PFAS, microplastics, heavy metals and more

• Designed for tap and potable rainwater - making both clean, fresh, safe and hydrating

zazen Infinity Shower Filter

The water you bathe in The vapour you breathe SINCE

• Protects skin, hair and lungs

• Filters chlorine and chloramines, heavy metals and more

• Releases negative ions to boost energy and calm stress

• Patented USA & EU certified hot water media

• 100% recyclable

• Easy to install, no plumber required

SHOP ZAZEN WATER AT

The inside scoop

Luvin' Life Collagen - Great for skin & gut health, also for strengthening tendon & ligaments to support healthy joints.

Proper Hand Cooked Crisps in Chilli Crisp Flavour- Proper Chips are proper good ! My favourite chips ever.

Coyo Frozen Mango Yoghurt - I love anything mango, this is super refreshing. A great sweet treat after dinner, or enjoy on it's own, or even topped with fresh berries!

- Miami

Loco Love ChocolateThis product has been a favourite of mine for a long time now. Not only is it beautifully packaged, but it also taste delicious.