Flannerys Summer Magazine 25 by Flannerys Organic & Wholefood Market

peri-menopause support | what you need to know about parasites | summer essentials the power of prebiotics | fuel your kids wellbeing | your summer reset starts with protein

Welcome

to summer.

Cover recipe by @cecilevadas 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 & treats these are our favourite new products!

4 Soaking up Summer

Editor's love letter to summer... tropical fruit, big storms & that unmistakable festive energy

6 What You Need To Know About Parasites

Parasites are organisms that live on or in a host, deriving nourishment at the host’s expense

8 Peri-Menopause Support

Helpful naturopath tips from dietary advice, nervous system support & hormone assistance

12 The Power of Prebiotics

Did you know that prebiotics can often have a significant positive long-term impact on the gut microbiome?

14 The Heart Behind Amazing You

Discover how a personal quest for answers sparked the creation of a wellness brand rooted in honesty, simplicity & the power of magnesium

16 Fuel your Kids Wellbeing

The earlier you get support for children’s mental health, the better the outcome for them as teens & adults

18 Bites of Summer

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

20 Your Summer Reset Starts with Protein

Protein isn’t just for muscle - it’s the building block for energy, mood, metabolism & overall wellbeing

23 Meet The Farmer: Mungalli Biodynamic

Mungalli Biodynamic Dairy is a third-generation family farm, located in the pristine Southern Tablelands, near Millaa Millaa, North Queensland

25 Summer Essentials

From ice cream to energizing snacks & natural skincare - discover our must-haves for summer vitality

26 More than Muscle: Creatine

Discover how this powerful amino acid supplement can assist with muscle growth & recovery, along with cellular hydration & brain health

30 Clinically Proven Organic Skincare

The latest pharmaceutical grade organic skincare has landed in store - with incredible results!

New in store

Make sure to check out these new products this season.

1. Cheeky Tuna Poke Bowl

Fresh, balanced & ready when you are. This grab-and-go bowl combines quality tuna, wholesome grains & vibrant veggies, like edamame, for a nourishing meal made simple - the Cheeky way. More flavours available in the fridge section in store.

2. Apollo Shilajit Gummies

Each gummie contains 250mg of pure Himalayan Shilajit Resin. Delivering natural minerals, fulvic acids & amino acids in a sweet, sugar-free bite. Just 1-2 gumies a day keeps your energy, focus & vitality on point.

3. Jackson's Sweet Potato Avocado Oil Chips

Made from heirloom, nonGMO sweet potatoes & cooked low & slow in creamy avocado oil, these crunchy chips are pure, wholesome goodness. Just three simple ingredients — sweet potato, avocado oil & sea salt.

4. Himalayan Pet Supplies Yak Cheese Dog Chew

Long-lasting & 100% natural these cheese chews keep pups happy for hours. Grainfree, easily digestible & crafted from yak & cow milk, they’re a preservative free treat for your furry friends.

5. Luvio by Loco Love

Introducing Loco Love's Salted Caramel Chocolate - pieces of salted caramel, all wrapped in maple-sweetened tigernut chocolate. Ethically sourced, Fairtrade cacao & carbonneutral practices make this indulgence guilt-free!

6. The Seed Cycle

Support your monthly cycle the simple, nourishing way with the Seed Cycle. With Phase 1 (flax & pumpkin) & Phase 2 (sunflower & sesame). These make syncing your cycle effortless - sprinkle on smoothies, yogurt or salads to support your cycle daily.

7. The Organic Pharmacy Carrot Cleanser Butter

Melt away the day, naturally. This balm-to-oil cleanser gently removes makeup & impurities while nourishing skin with antioxidant-rich carrot, rosemary & calendula - leaving your complexion clean, refreshed & radiant.

8. Nuri Sardines in Olive Oil

Handcrafted in Portugal & packed in premium olive oil, these artisanal sardines deliver rich flavour & a heart-healthy boost of omega-3s. Perfect for quick meals, salads or on toast - a gourmet pantry staple made simple.

Soaking up Summer

Summer has arrived along the East Coast - long, warm days, sticky humidity, big summer storms & that unmistakable festive energy!

Summer is the perfect time to embrace fresh flavours, spend more time outdoors & soak up the simple pleasures that make this season so special. Whether it’s early morning walks on the beach, backyard BBQs, family bike rides, or a spontaneous ice cream stop... summer invites us to slow down, enjoy each day & celebrate life as it comes.

Kids are on school holidays, markets are buzzing, beaches are alive with laughter & the streets have a relaxed, holiday vibe. Humidity, summer showers & the wet

season are just part of the rhythm of life - they keep our gardens lush, our produce vibrant & make cooling off in the water or under a shady tree all the more enjoyable.

Eat Fresh & Seasonal

Summer fruits are in full swing - think mangoes, cherries, stone fruit, berries, melons & all the juicy, sweet flavours that make this season so delicious. Veggies are fresh, light & perfect for warm days - corn, cucumbers, leafy greens. Think summer veggies that are easy, hydrating & fun to include in meals.

Little touches make everyday food feel special: a handful of herbs on a salad, a squeeze of citrus on grilled veggies, or a bowl of fresh fruit with breakfast. Markets, backyard gardens, or even a quick walk to a local fruit stand are all opportunities to enjoy summer flavours with minimal fuss.

Summer is also the time to experiment a little. Try a new salad recipe, whip up an icy fruit treat, or make a colourful platter for a picnic. Bright, fresh & easy - that’s what summer food is all about.

Hydration is Key

Warm days are perfect for getting outdoors but they also mean extra sweating & the need to stay hydrated. Water is essential of course but you can make it even more refreshing with a few simple twists - add a squeeze of lemon, a handful of berries or some fresh mint.

Our stores are stocked up with a variety of hydrating essentials to help keep your energy up & stay refreshed during long beach days, bike rides or backyard cricket. Electrolyte powders, hydrating drinks, coconut water & other handy products make it easy to keep up with summer’s extra sweat & sun. Hydration keeps energy levels high, moods bright & ensures you can enjoy every summer moment without running out of steam.

Get Moving

Summer is a great time to stay active but the long days & wet season give plenty of options. Early morning walks, swimming, backyard yoga, cycling or evening strolls are all simple ways to enjoy the outdoors while keeping cool.

Short bursts of movement like a walk to the shop, backyard cricket or a paddle in a creek keep kids entertained & adults moving too.

Even rainy or stormy days are part of the fun. A post-shower walk, splashing in puddles or sitting outside under a covered patio with a cool drink reminds us that summer isn’t just sunny skies - it’s a mix of sun, rain & life in full swing.

Rest & Recharge

With holidays, family gatherings & festive plans, it’s easy to feel busy. Take small moments to recharge - a quiet cuppa in the garden, a few minutes under a shady tree, or a short walk outside at dusk. Notice the little joys: morning sunlight, summer storms, ice creams, fresh fruit or the sound of laughter at the beach.

Summer on the East Coast is a season of energy, family fun, vibrant produce, storms & celebrations. By enjoying fresh flavours, staying hydrated, moving outdoors & taking small moments to rest, we can make the most of every summer day.

What You Need To Know About Parasites

Parasites are organisms that live on or in a host, deriving nourishment at the host’s expense. Often referred to as stealth pathogens, they can lie dormant for long periods & have evolved mechanisms like biofilms to evade the immune system.

Types of Parasites

There are two main types:

1. Helminths: Multi-cellular worms including pinworms, roundworms, tapeworms, flukes & hookworms. Common in children, they typically inhabit the digestive tract & deplete energy & nutrients.

2. Protozoa: Single-celled, microscopic organisms like Giardia, Cryptosporidium & Entamoeba histolytica. Some, like Malaria & Babesia, are transmitted through insect bites.

Signs of Infection

Symptoms vary depending on the parasite & the individual, but common signs include:

• Digestive issues: Diarrhea, constipation, gas

• Skin issues: Eczema, hives, anal itching, chronic itching

• Fatigue & brain fog: Persistent tiredness (despite good sleep)

• Neurological signs: Anxiety, teeth grinding (especially at night)

• Muscle/joint pain

• Unexplained weight loss

• Nutrient deficiencies: especially low iron

How Parasites Are Contracted

You're more vulnerable if you have a weakened immune system or pre-existing illness. Parasites are typically spread through contaminated food, water or contact with infected stool. Risk factors include eating raw or undercooked meat, swimming in contaminated water, living or traveling in tropical areas & working with soil, animals or children.

Prevention Tips:

• Wash hands after using the toilet, handling animals, or raw meat

• Practice food safety & proper storage

• Avoid drinking untreated water

Testing & Diagnosis

If you suspect an infection, a comprehensive stool test is the best way to identify the parasite. This allows for a more targeted & effective treatment plan. Booking in with one of our naturopaths will help get you started on this journey.

Treatment Considerations

Before starting treatment, ensure your elimination pathways - especially bowel movements & sweating - are functioning well. This helps the body clear out dead parasites & toxins

Support elimination by:

• Increasing fibre & fermented foods

• Staying hydrated

• Using castor oil packs

• Exercising regularly

• Supporting liver and kidney function with herbs like NAC, St. Mary’s Thistle, parsley, beetroot & lemon

• Enhancing lymph flow with massage, dry brushing, movement, epsom salt baths & lymphatic herbs

Antiparasitic Herbs & Supplements

Work with a naturopath to choose the best options for you. Common antiparasitic herbs include:

• Black Walnut: Antiparasitic, antibacterial, effective for worms & skin-related symptoms

• Clove: Contains eugenol, an anti parasitic phytochemical that works against parasite eggs & pathogenic fungi.

• Pomegranate: Especially effective for worms; use formulations with seeds & rind

• Garlic: Raw garlic contains allicin, which is potent against parasites

• Nigella (Black Seed): Broad-spectrum antiparasitic & immune support

Binders like activated charcoal, bentonite clay, diatomaceous earth & zeolite help absorb & remove toxins. Always take binders away from other treatments & drink plenty of water to avoid constipation. Fulvic acid is often used as a binder as part of a heavy metal detoxifcation protocol, but can also be useful alongside a parasite cleanse. Fulvic acid can support antioxidant activity & enhance nutrient absorption, providing gentle support.

Biofilm busters such as NAC, Nattokinase, & enzymes help break down the protective layers around chronic infections. Take these about 30 minutes before antiparasitic herbs.

Nutrition & Lifestyle Support

Parasites feed on sugar, so a whole food, anti-inflammatory diet is key. Focus on fibre, fermented foods & antiparasitic options like pumpkin seeds, raw garlic, papaya seeds & pomegranate. Eat fermented foods or supplement with probiotics, as creating microbial diversity helps ward off & prevent some parasitic infections & creates a stronger immune system.

Treatment Cycles

To disrupt parasite life cycles, consider pulsing your treatment - two weeks on, two weeks off - for around 12 weeks. Following the lunar cycle is another way to approach your treatment, as the eggs tend to hatch at the time of a full moon, timing your cleanse to include the full moon, may help improve the outcome. Adjust your dose & timing as needed based on symptoms & progress.

As parasites die off, they release endotoxins, which can cause temporary symptoms like fatigue, headaches or nausea. Support yourself with plenty of water, lymphatic massage, sunlight, cold therapy, saunas & quality sleep. Adjust your dose & timing as needed based on your symptoms & be gentle to yourself.

By Cheree Sheldon Adv Dip Naturopathy, Adv Dip Western Herbal Medicine & Adv Dip Nutritional Medicine

Peri-Menopause Support

Perimenopause signifies the temporary transition between menstruating & menopause. However, many women aren’t aware that this phase can last between 2–10 years, making it difficult for some to pinpoint why they are experiencing hormonal changes as early as their late 30’s.

It is a normal rite of passage for every woman. If negative symptoms are showing up, it is a sign some things need to change. The symptoms associated with perimenopause may point to underlying factors that you can do something about!

Unsure if you are in Perimenopause? Some key changes you may notice are:

• Changes to menstrual cycle rhythm

• Sleep disturbance: waking up during the night

• Night Sweats

• Migraines

• Mood changes such as irritability

• Weight gain

• Changes to your cycle: the length of bleed may differ as well as the heaviness

Nervous System Support

Your nervous system plays an integral role in the health of your hormoneshowever this is a two-way street during perimenopause. The reason being is that during perimenopause we lose the ability to produce the same amount of progesterone as we do during our reproductive years. This is due to our ovulation becoming naturally irregular as we begin to transition to menopause.

Progesterone supports our brain function by helping to calm GABA receptors. The herb Vitex agnus-castus has been used to support progesterone levels & support a healthy hormone balance.

The nutrients magnesium & taurine can be incredibly helpful for supporting the nervous system and relieving weariness and fatigue. Together they support energy production, maintain bone mass & support muscle relaxation.

One way we can help our nervous system adapt & cope with these changes is to keep stress at a minimum- or support our stress as much as possible to avoid burnout.

Can you introduce a new hobby that brings you joy, or make a relaxing activity like pilates or yoga a regular part of your day?

Hormonal Production Support

During perimenopause there are some key hormonal changes that take place - firstly we start to lose progesterone, however what often gets missed is that perimenopausal women will naturally produce more oestrogen, which is often higher during perimenopause than menopause itself. This elevated oestrogen can trigger the onset of symptoms such as frequent migraines, night sweats & insomnia that can be debilitating for women. Supporting hormonal production through maintaining thyroid health, keeping up with nutrient demands & supporting the clearance of oestrogen through our liver & gut can help to support this natural increase whilst reducing symptoms of oestrogen excess.

Broccoli sprouts, found in women’s greens & detox supplements, contain Sulphurophane, which aids oestrogen breakdown via phase II liver detox. Supplements with alkalising & anti-inflammatory nutrients can help reduce oestrogen excess, inflammation & fluid retention.

Dietary Support

For many changes in our body, diet should be the number one focus. When we are talking about perimenopause, what we specifically want to focus on is protein & minerals in our diet.

Maintaining adequate protein throughout the day is imperative for our blood sugar regulation, satiety, muscle building & energy - so making sure you are eating a protein source at each meal (especially breakfast) will help to reduce sugar cravings, cortisol spikes & improve sleep.

Minerals in our diet can play a major role in maintaining hormonal health & balance between our oestrogen & progesterone levels. One way to incorporate minerals in our diet is to use seeds - which contain high amounts of zinc, iron,

selenium, magnesium & omega fats as well as lignans that support the modulation of oestrogen levels.

Seed cycling supports hormonal balance by using specific seeds in each cycle phase: Phase 1 (follicular) – pumpkin & flax for zinc, selenium, magnesium & omega-3s. Phase 2 (luteal) – sesame & sunflower for vitamin E & lignans, aiding progesterone production & hormone clearance. Seed cycling can help you achieve hormonal regulation.

Overall, it is important to note that everyone’s symptoms differ during perimenopause. However, no matter what symptoms you experience, supporting your health during perimenopause will not only help you manage symptoms, it will also help with your transition to menopause. Speak to our naturopaths in-store for personalised support for your health.

By Kirra Morrill

Qualified Naturopath BHSc

www.sunshinecoastnaturalhealth.com.au

Mango Soba Noodle Salad with Crispy Chilli & Miso Dressing

serves: 2 | time: 20 mins

Cover Recipe

Salad Ingredients:

• 100g soba noodles

• 1 ripe mango,

• ½ ripe avocado

• ⅓ cup roasted cashews

• 1 small bunch fresh coriander

• optional: 1 cup shredded red cabbage or carrot for crunch

Method:

Dressing Ingredients:

• 1 tbsp white miso paste

• 1 tbsp toasted sesame oil

• 1 tbsp fresh lime juice

• 1 tsp maple syrup or honey

• 1 tbsp crispy chilli oil

• 1 tsp rice vinegar

• 1 - 2 tbsp warm water to thin

1. Cook soba noodles according to package instructions (usually 4–5 minutes). Rinse under cold water to stop cooking & prevent sticking. Drain well.

2. In a bowl, whisk together the miso, sesame oil, lime juice, maple syrup, crispy chilli oil & rice vinegar. Add warm water, 1 tbsp at a time, until the dressing reaches a pourable consistency.

3. In a large bowl, toss together soba noodles, mango, avocado, chopped coriander & optional veggies. Pour over the dressing and gently mix to coat.

4. Top with chopped cashews & a sprinkle of sesame seeds. Serve with lime wedges for extra brightness.

@cecilevadas

The Power of Prebiotics

Most of us recognise the value of a good quality, strain specific probiotic - but did you know that prebiotics can often have a more significant positive long-term impact on the gut microbiome?

While probiotic supplements provide a dose of the live micro-organisms, prebiotics are the fermentable fibres that feed beneficial microbes. No amount of probiotic supplements or fermented foods will have an impact on the gut if there are no prebiotics in the diet to feed them.

Prebiotics are the non-digestible, fermentable carbohydrates & fibres found in many wholefoods, especially fruits & vegetables. They are unique in their ability to change the gut ecosystem for the better by enhancing the growth of specific beneficial bacteria. By helping these beneficial species to thrive, we crowd out & suppress unhealthy bacteria, resulting in a more optimal balance of microbes.

Studies have shown that within as little as 5 days of increasing prebiotic foods in the diet we can increase beneficial gut flora populations & microbial diversity, which are markers of a healthy gut microbiome.

To make the most of a probiotic supplement, it’s often recommended to include a prebiotic supplement alongside it, as well as increasing prebiotics in the diet.

You can up your intake of prebiotic fibre in several ways.

Firstly, focus on increasing the amount & variety of veggies you’re eating - particularly green veggies. For optimal microbiome health, the recommendation is 30–40 different whole plant foods each week. Diversity results in a more varied range of beneficial bacteria.

Forty different plant foods may seem difficult to obtain, but if you start by recording all the plant foods you eat each week, you may be surprised. Count different varieties of the same food - for example, green & black grapes are counted separately. Then slowly increase the variety of plant foods in your diet until you reach 40don’t forget to include herbs, spices & even coffee, tea & cocoa.

The amount of fibre we include in the diet is also important—if we aim for 25 - 40g/day we’re more likely to be providing adequate prebiotics to nourish the microbiome. Including fibre-rich fruits, vegetables, nuts & seeds in each meal & snack makes this more achievable.

By increasing plant foods, you’ll naturally be eating more polyphenol-rich foods like dark blue/purple/ red fruits & vegetables (blueberries, purple grapes, olives, purple carrots & cabbage), green tea & cocoa that provide prebiotic-like effects in the gut by feeding

beneficial microbes. Polyphenols not only fuel our gut bugs but also have potent anti-oxidant & antiinflammatory effects in the body.

Resistant starches will also be increased in a plant-rich diet. These compounds, found in cooked & cooled potato & rice & raw green bananas, help feed the bacteria that produce the gut-healing & antiinflammatory compound butyrate.

By increasing the variety of plant foods in your diet, you’ll be consuming more prebiotic fibres like fructooligosaccharides (FOS) found in onions, garlic, leeks, Jerusalem artichokes & galacto-oligosaccharides (GOS) found in legumes like lentils & beans. FOS feed beneficial species like Akkermansia & Bifidobacterium which can help lower inflammation & improve metabolic function, while GOS feed Bifidobacterium & Faecalibacterium, a key butyrate-producing species.

Prebiotics can also be helpful in supplemental form while we work towards making shifts to our diet. Partially hydrolysed guar gum (PHGG) is one of the most easily tolerated prebiotic supplements.

Unlike more gas-generating fibres, PHGG is gentle on the gut & is therefore suitable even for those with very sensitive guts.

PHGG is considered a prebiotic, soluble fibre. Soluble fibres have a positive impact on the digestive tract by both stimulating the growth & activity of beneficial bacteria while also helping to soften the stool & increase stool bulk & frequency.

Studies have shown that PHGG has normalising effects on bowel movements & can be supportive for both diarrhoea & constipation. PHGG may also help to relieve bloating, gut pain & flatulence.

A healthy gut relies on both probiotics & prebiotics. Probiotics add the beneficial bacteria, & prebiotics give them the fuel they need to thrive. Focusing on a diverse, plant-rich diet with plenty of fibre, polyphenols & resistant starches, along with gentle prebiotic supplements like PHGG if needed, helps support a balanced & resilient gut microbiome.

By Jess Bosscha

Qualified Naturopath & Herbalist BNat (SCU)

The Heart Behind Amazing You

How did Amazing You get its start?

It all began with a phone call that changed everything. My dad, Lee (our founder), learned his father was terminally ill. Frustrated by the lack of real answers in the health space, he began a search for something that could truly help.

By chance, he discovered a powerful source of naturally derived magnesium in the Australian desert. Our first “office” was our kitchen bench on the Sunshine Coast, where - as yoga teachers - we hand-filled bottles for our students. Their overwhelming feedback sparked the idea for Amazing Oils.

The shift to Amazing You came later, as a way to reflect our true purpose: helping people feel like their best, most vibrant selves. From day one, it’s been about real support, one person at a time.

What kind of magnesium do you use?

We keep it simple & pure. Our topical range is built on magnesium chloride, a form that your body easily recognises & knows what to do with. We don’t overcomplicate formulas or add fillers. It’s a straightforward, incredibly powerful & natural approach that is easy for your body to absorb & get the most benefit from.

Why is magnesium such a powerhouse ingredient?

Think of magnesium as your body's relaxation mineral. When your levels are low, everything in your body tends to tighten up - your muscles, your tendons, your blood vessels. It’s often the missing link behind things like poor sleep, muscle cramps, & that general feeling of being wound up & tense. Getting enough magnesium helps everything relax & find a healthy balance again.

Which product is right for me?

We've designed our range to be simple to navigate based on what you need:

• Daily Range: This is for your everyday maintenance. Think of it as your daily top-up to keep cramping, headaches & general magnesium deficiency symptoms at bay. The Daily Spray is a great choice to start with.

• Sleep Range: If a good night's rest feels out of reach, this is for you. Our Sleep Range is designed to help your body unwind & prepare for a deep, restorative sleep, tackling things like insomnia & restless legs along the way.

• Joint Range: For those specific, stubborn areas that need a bit more targeted support, our Joint Range is designed to provide focused relief right where you need it most across both muscle, joint & inflammatory pain.

What's your top-selling product & why?

It’s a three-way tie between our Daily Magnesium Spray, Joint Lotion & Sleep Lotion. Each one delivers on a clear promise - fast, targeted relief. Because magnesium is absorbed through the skin, our customers feel the benefits almost instantly.

What does the future hold for the brand?

Our future is all about continuing to listen & create things that, quite simply, actually work. Our community’s feedback drives everything we do - we’re not here to follow trends, but to make a real difference.

What's the one thing you wish more people knew about the brand?

We wish we had a better way of sharing all the incredible stories from our community. The most rewarding part of this journey has never been about us; it’s about the people who use these products. The shift in our name to Amazing You was to make that clear. This whole thing is about you. Your experiences are what drive us every single day.

Where do you source your magnesium from?

As we've grown, we’ve had to start sourcing our magnesium from different locations around the world to support demand. However, we've made sure that our original & best-selling Daily Magnesium Spray remains one of the only magnesium sprays harvested directly from pristine, organically certified Australian salt lakes. It’s a nod to our roots & where this whole journey began. It's also one of the last remaining Magnesium Sprays that isn't manufactured by reconstituting salts in water.

Fuel your Kids Wellbeing

Is your little one feeling anxious, irritable, low, have trouble sleeping or having meltdowns?

If you see them waving little amber flags, don't wait until they are huge red flags, you can support them in so many ways with natural medicine. The earlier you get support for children’s mental health, the better the outcome for them as teens & adults. Children's mental health challenges are on the rise & nutrition can play a vital part in helping your kids.

Let’s see nutrition in a new way, & focus on feeding your child in four ways: feeding their brain, bacteria, soul & sleep.

Feed their Brain

Our moods are created by our neurotransmitters. Cognition & brain health support involves ensuring we have enough fuel for neurotransmitter production by nourishing the brain with healthy fats, & key vitamins & minerals. Without B vitamins for example, especially folate & B12, methylation is impaired & our neurotransmitters

or brain messengers - don't get enough help to move around or transmit. This might mean lower moods occur. Vitamin B6 is a very important B vitamin that helps support a healthy nervous system. Zinc is an essential nutrient for cognition & immunity. Without enough zinc, key neurotransmitters can’t get produced. It’s found in foods like pumpkin seeds, red meat & shellfish. Zinc & B6 are brain health co-factors, they often hold hands together to ensure good neurotransmitter function.

Magnesium is a mineral that kids use a lot of & unfortunately a lot are deficient in. Supplementing with a quality magnesium can quieten the excitatory signals in the brain & help the brain cells communicate better. Saffron is a herbal medicine that is amazing to support mental health. It calms the mind, & helps relieve mild anxiety, & irritability

You can cook with saffron, however, supplementing with saffron at the evidence-based dosage will be the way to ensure you get the mood boosting benefits. Saffron is available in capsules, liquid tinctures, powdered formulations, & chewable children’s products. Ask our naturopaths which is best for your child.

Supplement with a child specific multi vitamin if your child is not meeting their nutritional needs with their dietary intake, & boost it up in times of rapid growth, convalescence or stress.

Feed their Bacteria

The gut-brain connection is a two-way pathway that influences mood & mental health. The brain can influence intestinal activities, while the gut influences mental health & mood. Gut bacteria & the balance of the microbiome play a massive role in the neurological pathway. By eating a wide variety of colourful plant foods & including probiotic-rich alive foods like yoghurt or kombucha, we can encourage a flourishing & diverse microbiome. Targeting mental health with probiotic strains is a new & emerging science - certain species of probiotics have been shown to lift mood & improve anxiety.

Feed their Souls

Family meals are important as they are a time to connect. A key part of feeding their souls is ensuring yours as the carer is taken care of too. Kids co-regulate their emotions, & if we aren’t calm or coping, it’ll be harder to support that regulation our children need. Teach your kids to self-care by doing it yourself.

Feed their Sleep

Our brains need sleep to wash the waste of the day away, & this is critical for kids. They are actively building neural pathways & need sleep to assimilate the day’s learning. Create a calming bedtime routine, reduce screens & blue light, use magnesium baths & essential oils to calm the body & mind, & use calming herbal teas or nighttime elixirs to help your child drift off to a wonderful healing night’s sleep.

Get the foundations for health solid. If they are well rested, & you focus on feeding their brains, souls & bacteria, they will be overall happier, healthier kids.

By Cheree Sheldon Av Dip Naturopathy, Adv Dip Western Herbal Medicine & Adv Dip Nutritional Medicine

Bites of Summer

Sticky Pineapple Chicken with Coconut Rice & Pineapple Salsa

serves: 4 | time: 30 minutes

Sticky Pineapple Chicken Ingredients:

• 500g chicken thigh fillets, cut into bite-sized pieces

• 1 cup fresh pineapple juice (or blitzed fresh pineapple)

• 1 tbsp oil (coconut or olive)

• 2 tbsp Nuilife Coconut Aminos

• 1.5 tbsp coconut sugar

• 2 cloves garlic, minced

• 1 tsp grated ginger

• Juice of 1 lime

Coconut Rice Ingredients:

• 1 cup jasmine rice

• 1 cup coconut milk

• 1 cup water

• Pinch of salt

Pineapple Salsa Ingredients:

• 1 cup fresh pineapple, finely diced

• 1 ripe avocado, diced

• 1 small red chilli

• Juice of 1 lime

• 2 tbsp fresh coriander

• 1 tbsp red onion or spring onion

• Salt, to taste

Method:

1. In a medium saucepan, combine rice, coconut milk, water & a pinch of salt. Bring to a boil, then reduce heat to low, cover & simmer for 15 minutes or until liquid is absorbed. Let it sit (lid on) for 5 minutes, then fluff with a fork.

2. Heat oil in a large pan over medium heat. Add chicken & sear until golden (about 5–6 mins).

3. In a bowl, whisk together pineapple juice, coconut aminos, coconut sugar, garlic, ginger & lime juice.

4. Pour sauce over chicken. Simmer for 8–10 mins until thickened & sticky, stirring occasionally to coat the chicken.

5. In a bowl, combine diced pineapple, avocado, red onion, chilli, lime juice & coriander. Season with salt. Let it sit while everything finishes cooking so the flavours mingle.

6. Spoon coconut rice into bowls or plates. Top with sticky pineapple chicken & plenty of the fresh salsa. Garnish with herbs, lime wedges & any optional toppings.

@cecilevadas

@selfbycjs

Black Forest Cups

serves: 4 individual jars | time: 45 min

Ingredients:

• 1 chocolate sponge or brownie, premade

• 670g sweet pitted cherries, jarred

• ½ cup sugar

• 300ml Maleny Dairies pure cream

• 1 vanilla pod

• 100g Flannerys bulk dark chocolate, chopped

Method:

1. In a medium saucepan, combine pitted cherries and sugar and stir over a medium heat until thickened. This should take around 20 minutes. Set aside and cool slightly.

2. Pour cream into a medium bowl. Slice open vanilla pod and scrape out the seeds with the tip of a knife. Place into cream and combine. Set aside in the fridge.

3. Place a spoonful of cherry compote into the base of your jars. Layer with sponge or brownie, cream and chocolate shavings and repeat until the jar is full.

4. Serve immediately or place the lid on tightly and store in the fridge. Store for up to 2 days.

*You will likely have leftover sponge/brownie & cherry compote. To serve in a single large bowl, double the cream & chocolate & layer accordingly.

Tropical Protein Smoothie with One Fit

serves: 1 | time: 5 min

Ingredients:

• 1 banana, frozen

• 1 cup mango, frozen

• 1 cup coconut water

• 1 scoop vanilla OneFit protein powder

• 2 tbsp coconut yoghurt, natural or vanilla

• Optional: coconut chips and dried pineapple

Method:

1. In a high speed blender, add banana, mango, protein powder & coconut water.

2. Blend on high until thick & smooth.

3. Place 1 tbsp of yoghurt down the bottom of your cup & use the remainder to swirl along the side of the glass. Pour smoothie into cup.

4. Top with coconut chips and dried pineapple. Enjoy!

@selfbycjs

Clean Lean & Radiant: Your Summer Reset Starts with Protein

Protein isn’t just for muscle - it’s the building block for energy, mood, metabolism & overall wellbeing. Nourish your body, feel your best.

It’s heating up in Australia, which means movement and sweat! Research shows that 40% of Australians notice signs of dehydration daily, with hydration being so important to wholebody wellbeing, Nutra Organics launched Protein Water, a high protein formulation with electrolytes for hydration. Summer brings many wonderful changes, one of those changes being how we move, eat & nourish our bodies. It's the season of lighter routines, early morning walks & fresh motivation to support wellness goals. When it comes to fueling the body with the right things for a reset, one of the most underrated tools is protein.

Protein isn’t just a delicious addition to meals & snacks, it’s also functional & necessary for our bodies to thrive. Protein is a fundamental building block for supporting muscles, bone structure, body tissues & skin, as well as repairing cells & providing energy. Prioritising protein is a great way to feel stronger, more energised & satiated throughout the day.

Protein Water, also known as ‘clear protein’, is a trend that’s taken off in 2025, & for good reason. Nutra Organics’ new Protein Water delivers 22g of protein per serve using grassfed whey protein isolate & hydrolysed collagen. Blended with natural electrolytes & BCAAs, helping to support energy, muscle recovery & hydration - minus the sugar spike or synthetics. Protein Water comes in two delicious flavours: Berry Bliss & Lemonade. It’s also low in sugar, gut-friendly, & family approved, which makes it an easy addition to your daily ritual.

Protein Water fits seamlessly into your day, even if you’re not hitting the gym. Simply add to water & reap the benefits of pure protein & natural electrolytes, whether you’re training or just aiming to hit your daily protein goals.

Nutra Organics have also recently released an Organic Whey Protein. Made from organic, grass-fed New Zealand dairy, it’s naturally rich in BCAAs & free from refined sugars, gums & synthetic ingredients. This creamy protein blends beautifully into smoothies, oats, or even high-protein baking & comes in two flavours of Chocolate & Vanilla.

But why is protein in the spotlight this year? Protein supports more than just recovery & muscle - it plays a key role in mood, metabolism, blood sugar balance, & even sleep quality.

When we don’t get enough, our bodies tend to let us know: cravings increase, energy dips, sleep can feel evasive, & skin can appear a little lacklustre. Many women & older adults unknowingly fall short on their protein intake every day.

According to experts, most women are not eating enough protein to support their physiology - especially during times of hormonal fluctuation like the menstrual cycle, perimenopause & menopause. Inadequate protein impacts everything from mood & energy to muscle mass, bone density & metabolic health.

If you’re feeling like your body needs a deeper reset with superfood nutrition/fuel, Super Greens + Reds (SGR) is a beautiful addition. Super Greens + Reds is an all-in-one daily wholefood multivitamin with 23 nourishing greens & reds, vitamins & minerals, plus pre & probiotics to support immunity, gut wellbeing & energy.

Super Greens + Reds is a deliciously easy way to get more greens & bioavailable nutrients into your diet to boost your everyday health. With 18 vitamins & minerals from all natural sources, including vitamins A, C, D, E, K, B vitamins, calcium, iron, magnesium & zinc, Super Greens + Reds is an all-in-one wellness elixir that gives your body everything it needs to feel its best. Pair it back with daily protein support & your body will most definitely love you for it!

Nourishing your body doesn't have to feel like a bland, boring chore. Nutra Organics is on a mission to deeply nourish & support families with easy, tasty & trusted nutrtion.

Meet your Farmer: Mungalli Biodynamic

Nature really knows best … & that happiness can find its way into the food you eat!

Most of us consume dairy each day: from milk to yoghurt & cheese plus delicious ice cream. This is an industry which greatly relies on communities supporting local farmers, understanding where their food comes from & how destructive low-price wars of major home brands can have devasting effects on our farming communities.

Mungalli Biodynamic Dairy is a third-generation family farm, located in the pristine Southern Tablelands, near Millaa Millaa, North Queensland. Content cows graze pastures, surrounded by World Heritage Rainforests and beautiful waterfalls ... & you can even visit their farmhouse café for the experience.

In 1987 when Pat & Herb Watson looked to retire, their sons Rob & Dan took the reins. Shortly after the Dairy Deregulation in 2000 which saw the price paid to farmers fall well below the cost of production, the brothers set about creating a legacy to support two families. The expansion from cheese to yoghurt, then milk, & now ice cream evolved into the Mungalli Creek Dairy Biodynamic name we all love.

Proud Biodynamic farmers for nearly 40 years: the family strongly believe in looking after the land so that it is there for future generations. Sourcing ingredients & fruits from local organic farmers - it’s about keeping small family farms viable, supporting rural communities & ensuring farmers get a fair price for their produce.

Sourcing ingredients & fruits from local organic farmers - it’s about keeping small family farms viable, supporting rural communities & ensuring farmers get a fair price for their produce.

Biodynamic farming is holistic as it views the entire farm health from soil, plant life & animal welfare as a self-sustaining eco-system. Just like organic farming methods, there are no chemical fertilisers, synthetic pesticides, antibiotics or growth hormones used.

But Biodynamic goes one step further – with farming practises operating in harmony with natures rhythm, including working according to the cycles of the moon & planets. Everything is minimally processed, with animal welfare at the forefront – healthy cattle & healthy soil are of the upmost importance. Natures really knows best … & that happiness can find it’s way into the food you eat!

The Mungalli Greek Yoghurt is one of the products they are most proud of – its traditionally made with whole milk & culture & drained through cheesecloth to give a beautiful smooth & rich yoghurt. Simply biodynamic milk & cultures – no fillers or thickeners of any kind.

Or try the Bliss premium milk drinks; high in protein, probiotics & with no added sugars or sweeteners, they are a great recovery drink for children & athletes or for the tradie that needs a healthy energy hit.

As the only family owned, Biodynamic processor in Australia, Mungalli believe what you eat needs to be as close to nature as possible with minimal processing. They choose to not homogenise any of milk, which leaves you with a beautiful creamy top the way nature intended.

No-Bake Strawberry Protein Cheesecake

This No-Bake Strawberry Protein Cheesecake is the ultimate feel-good treat, made with real strawberries, Greek yogurt and Whole Earth & Sea’s Protein & Greens Vanilla flavour for a nourishing, no-fuss dessert or snack. Naturally sweetened full of wholesome goodness. Perfect for spring gatherings or anytime you want something sweet and satisfying. Serves 8 Slices | Prep 30 min | Setting 2 hrs

Crust Ingredients

• 1 1/2 cups hazelnuts or almonds

• 2 tbsp cacao or cocoa powder

• 4 tbs maple syrup or honey

• 1 tsp vanilla extract

• ¼ tsp salt

Method

Add all crust ingredients to a food processor. Blend until sticky and crumbly. Press evenly into the base of a lined springform pan. Place in fridge while you prep the filling.

Filling Ingredients

• 3 cups strawberries (fresh or thawed)

• 1/2 cup cold water

• 2 tbsp unflavoured gelatin

• 2 scoops Whole Earth & Sea Protein & Greens Vanilla flavour

• 2 x 225g cream cheese

• 2 cups Greek yogurt

• ¾ cup maple syrup or honey

• 2 tsp vanilla extract

Method

1. In a small bowl, sprinkle gelatin over cold water. Let it bloom for 5-10 mins.

2. Blend the strawberries until smooth. Pour mixture run through a strainer to remove lumps.

3. In a bowl, whip the cream cheese and Greek yogurt, until smooth.

4. Add the strawberry puree, protein powder, maple syrup, and vanilla. Mix until smooth.

5. Heat the gelatin mixture over low heat. Leave to cool for 3 minutes. Add to 1 cup of strawberry mixture before adding back to the remaining mixture in the bowl.

6. Pour filling over the prepared crust. Smooth the top, then refrigerate for at least 6 hours or until firm.

7. To serve: Top with the fresh strawberries, sliced. Optional: drizzle with extra honey or serve with whipped Greek yogurt for an extra touch.

Summer essentials

Must-have products we are loving this season.

1. Honest Eggs Co. Free Range Eggs

Ethically farmed & pastureraised, these eggs come from hens free to roam & forage naturally. Packed with protein & rich in nutrients, they’re a wholesome staple for your summer meals.

2. Earth Labs Moringa Tincture

A potent herbal extract made from organic moringa leaves, known for their rich antioxidant & nutrient profile. Designed to support energy, immunity, & overall wellbeing.

3. Mungalli Creek Vanilla Bean Ice Cream

Made with real organic vanilla beans & creamy biodynamic milk from the Atherton Tablelands. Smooth, rich, & naturally indulgent - a classic summer treat for any occasion.

4. Happify Dark Chocolate Protein Bar

A decadent blend of rich dark chocolate & plant-based protein for a satisfying snack that fuels your day. Glutenfree, vegan, & crafted with organic ingredients.

5. Fusion Health Magnesium Sleep Calm Mind

A targeted formula combining magnesium with calming herbs to support relaxation, restful sleep, & a balanced nervous system.

6. Venerdi Gluten Freedom Seedy Sourdough

A hearty, gluten-free sourdough packed with nutrient-rich seeds for flavour & texture. Made with care for those seeking a wholesome, gutfriendly bread without compromising.

7. St. Louis Moisture Repair Conditioner

A nourishing formula designed to restore hydration & strength to dry or damaged hair. Infused with natural oils & plant-based ingredients, it leaves hair soft, smooth & revitalised.

8. Mud Organics Sea Buckthorn Serum

A nutrient-rich serum powered by sea buckthorn oil to deeply nourish & protect your skin. Packed with antioxidants & essential fatty acids, it helps restore hydration & radiance.

More than Muscle: How Creatine Supports Your Body & Brain

Creatine supplements are popular with athletes & active people as they help muscles recover faster, grow stronger & perform better.

But creatine isn’t just for athletes, a lot of people are turning to creatine for brain & body support & healthy aging. As we get older, we naturally lose muscle & strength, a condition called sarcopenia. This can lead to weakness, falls, fractures, & frailty.

That’s why helping older adults maintain muscle strength & physical ability is important. Keeping your muscles strong is key to staying active & independent Strength training & protein supplementation promotes muscle growth.

Our body breaks protein down into amino acids, the building blocks of all cells, which we then rearrange & use as new structures & functions within the body. Dietary protein supports skeletal muscle remodelling after exercise by stimulating muscle protein synthesis & can optimize resistance training-mediated increases in skeletal muscle size & strength.

What is Creatine?

Creatine is a combination of three amino acids: arginine, glycine, & methionine. It is a natural compound that plays a key role in how muscles, the brain, & other high-energy tissues work. The body can make its own, or you can get creatine as a supplement.

Creatine comes in several forms, including monohydrate, micronized & hydrochloride. Each form offers slightly different benefits, so it’s best to speak with our naturopaths to determine which option suits your needs.

Please note that not all creatine products found online are available in Australia, as some are restricted under TGA regulations.

Creatine may:

• Speed up muscle recovery. Creatine activates satellite cells in the muscles, which helps the healing of minor muscle injury & microtears.

• Support muscle growth & repair by increasing anabolic hormones like human growth hormone, oestrogen & testosterone.

• Improve hydration. Creatine can boost water content in muscle cells, helping to prevent muscle cramping

• Support muscle function & memory. Increasing the amount of phosphocreatine in the brain may help improve short-term memory, cognitive function & neuroprotection in older adults.

• Overall health support in conditions like type 2 diabetes, sarcopenia, osteoporosis & in patients with neuromuscular disorders.

Everybody needs Creatine!

The human body naturally produces creatine, an essential compound for strength & energy. Adults have approximately 80–130g of creatine in their bodies at any time. As we need creatine to support energy metabolism, muscle performance, and recovery, it needs to be replenished daily for optimal health & vitality.

How much Creatine should I take?

Most people need about 2 to 4 grams of creatine each day, depending on their muscle mass & activity level. Creatine supplementation is generally well-tolerated, particularly at recommended dosages. The daily dose can be calculated by multiplying your body weight by 0.1. For example, the daily dose of creatine for a 55kg female would be approximately 5.5g.

A lot of studies use a “loading dose” of creatine of 20g per day, however, it has been shown this is not required & the smaller daily dosages are very effective.

Food sources of creatine come from protein-rich foods like pork, red meat, seafood & dairy.

Vegetarians & vegans may want to consider creatine supplements to meet their needs. They need to combine proteins to get enough of the amino acids needed to make creatine. Look at combinations of pumpkin, sesame seeds, walnuts, almonds, pine nuts, beans, peas & seaweed to get arginine & glycine. While tofu & quinoa are sources of methionine.

As with all supplements, it is recommended that you discuss your intention to commence creatine supplementation with your health care practitioner before taking it.

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Emerald City Shurb Ooray Plum & Vanilla Shrub

Rosemary Lemonade Shrub

Fermented Fruit Cordial Add to sparkling water

The inside scoop

Blue Bay Goat KefirAn excellent source of probiotics & perfect for summer smoothies, yoghurts topped with berries & so much more!

Love ChocolatesThese are the best sweet treats - every flavour is so good it's too hard to pick on favourite!

Eclipse Toasted Muesli & Coyo Coconut YoghurtThis is my favourite combo for breakfast, topped with fresh blueberries & almond butter.

Chicken

I love this product! It is such a quick, easy & nutrtious meal to make.

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Clinically Proven Organic Skincare

Founded in 2002 by Margot Marrone - a pharmacist & homeopath, The Organic Pharmacy skincare range is deeply rooted in Margot’s knowledge of organic ingredients, nature, & the link between the body & mind.

The Organic Pharmacy represents the pinnacle of certified organic beauty. It’s Pharmaceutical grade organic skincare with clinical results to help nourish, regenerate, & visibly reduce signs of ageing for glowing, healthy looking skin.

It is skincare that is all about wellness of the skin, mind & body. Yes, using a skin cream is phenomenal, but it's not going to replace taking antioxidants or eating well & cutting out sugar. It’s about bringing that whole process together.

The vision beyond The Organic Pharmacy was to offer homeopathic remedies for health ailments, with products (containing trusted ingredients) presented in an aesthetically minded, modern way.

Margot’s belief that the health of our skin often reflects our internal balance & a reflection of our emotional, digestive & inflammatory biomarkers.

Using cutting-edge skincare innovations: peptides, red light, exosomes, epigenetic formulations, Margot also considers the gut-skin axis, hormone balance & inflammation.

Their natural approach combines the power of certified organics with the expertise of pharmacists, dermatologists & beauty therapists to create clinically proven skin solutions. They choose to blacklist any GMOs, mineral oils, SLS, phenoxyethanol, silicones, parabens, sulphates or chemical filters.

Additionally, they strive to find highly performing plant-based alternatives to well-known lab-made ingredients – such as Bakuchiol, the natural substitute to Retinol Many of the formulations vegan & pregnancy friendly.

Pop in & try some of our favourites in the range & consider that what you put on your skin is just as important as the food chooses you make.

The Organic Pharmacy is strongly against using any ingredients with potential carcinogenic, endocrine (hormone) disruptive or neurotoxic activity.

Our favourites:

• Carrot Butter Cleanser - Rich in Beta Carotene, carrot is a powerful source of vitamin A for radiant skin health.

Plus calendula to help boost hydration & support a reduction in inflammation –particularly if you suffer from skin conditions such as psoriasis. With the third ingredient rosemary added for it’s anti-bacterial properties as well as stimulating circulation of the skin. Utterly luxurious!

• Rose Exfoliating Night Cleanser - Wake up to petal-soft skin with this repairative nighttime essence. Clinically proven to exfoliate, increase moisturisation, brightness & elasticity for smoother, youthful skin by morning.

• Niacinamide Ultra 5 Serum - A filter in a bottle! This lightweight milky serum contains 5% Niacinamide plus Hyaluronic Acid, Vitamin C, Rose Water & Bakuchiol to smooth, brighten & hydrate. Clinically proven to reduce wrinkles & boost brightness. Bakuchiol works to actively stimulate cell rejuvenation. Smooths wrinkles, repairs skin barrier, improves skin radiance, reduces redness & minimises pores.

• Rose Rejuvenating Face Cream - An age-defying cream for skin that bounces back. This light formula is clinically proven to firm skin. Enriched with Centella Asiatica, Rosehip & Bilberry, it deeply nourishes, smooths fine lines & offers a comforting rose scent. Moisturises & offers intensive wrinkle correction.