Flannerys Winter Magazine 2022

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boost your kid's immunity | the wonder of digestive enzymes meet the farmer | gut instinct | what's in season & more 22

Welcome to winter. celebrating health, wellness & good food


3 New In-Store

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

4 The Wonders of Winter

With the change in season, allow yourself to slow down & focus on nourishing your body.

Contents.

6 Winter produce

Time for immunity boosting citrus, roasts and loving on root vegetables.

7 Meet the Farmer

Say hello to farmer Chris & his brothers from Biofarms Australia & learn about their organic journey.

8 Boost Your Kid's Immunity

Learn how you can support their health on a day to day basis.

12 Essential Vitamins

What you need to know about supporting your wellbeing with supplements.

14 Gut Instinct

Discover 5 ways that you can help improve your gut health with nutritionist Sophie Scott from Endeavour College of Natural Health.

18 Nourishing Comfort Food

Embrace comfort food as the cool weather sets in. Three winter warmers you need to try.

20 Mushrooms for Immunity

Uncover how various medicinal mushrooms can benefit your overall wellbeing.

22 Intermittent Fasting

Ever thought about fasting? See our naturopath's guide to help you through.

24 Winter Essentials

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

27 Staff Favourites

Product recommendations from our crew ones you won't want to miss. Product availability may vary between stores. This publication is for educational purposes only. We recommend consulting your health care professional before consuming supplements.

28 The Wonder of Digestive Enzymes

Experiencing bloating? Lets look at our diets to discover how we can better support our digestive tract.


New in store make sure to check out new products this season

1. Funday Natural Sweets Gummies

2. Blue Dinosaur Vegan Protein Bars

3. Flannerys Organic Reusable Glass Coffee Cup

With no added sugar, only natural colours and flavours, these super yummy lollies are not only gluten & GMO free but also contain prebiotics. With 91% less sugar than your average lolly, you can enjoy these guilt free!

These hand-baked vegan protein bars are filled with peanuts which are then blended with peanut butter, cacao butter, dates and lathered in vegan mylk chocolate, caramel chocolate or raspberries. Simply heavenly.

Great for when you're on the go, our new keep cups are not only stylish, but environmentally friendly. Do your bit for the planet & switch to reusable. Plus, it's made with durable tempered glass & super easy to clean.

4. Lyre's Dry London Gin

5. Heaps Normal Another Lager

6. Health Guru Cauliflower Puffs

7. Fusion Health Quercetin Advanced

This non-alcoholic spirit has been crafted to capture the essence of a classic gin with flavours of juniper, citrus and earthy notes, elevated by pepperberry to leave a generous & dry finish. Enjoy it in your next mocktail.

If you're looking to enjoy a beer without any of the downsides, this classic Aussie non-alcoholic lager is a great option. This is a super crisp lager, perfect for a backyard BBQ, to enjoy at the footy or after a long week.

These cauliflower puffs are simply delicious and are ranged in 5 different flavours, including Salt & Vinegar, Sea Salt, Cheddar Cheese, Just BBQ & Bangkok Siracha. So you're bound to find one that tickles your fancy!

Support your immune system this winter with this immunityboosting formula. Loaded with quercetin, zinc, vitamin C and D, it may help to reduce inflammation and relieve mild allergy symptoms.

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The wonders of winter

Slow down to think clearer. As the winter winds creep in and nature slows down, we brace ourselves for yet another brisk winter. While we love waking up to rain on a tin roof, spending days cosying up on the couch with your favourite books, movies & comfort food, it’s important to keep healthy routines during winter. This is the key to maintaining your mental & physical wellbeing. View winter as a time of reflection, planning and resetting. Tracking how you spend your time weekly, is a great way to start your reflection. See what you’ve been prioritising in your life, compare it to what you truly value, and then plan. If you’re happy with the way you’ve been dedicating your time, think of ways to make keeping that routine even easier. For example, if meal prepping on the weekend means more time with friends or family during the week, do it for a week and see how it goes. Contrastingly, if there’s an area in your life where you feel slightly out of alignment, acknowledge why it feels that way & put

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The Wonders of Winter

easy, actionable steps in place that may help you overcome that feeling of disconnect. To help improve your overall wellbeing, start by placing a glass of water by your bedside every evening, so the first thing you do in the morning is look at it & drink it. Small changes, gradually become habits, & before long you have a brand-new routine. While sleeping in on a cold winter morning can be tempting, it’s important to remember that there are fewer daylight hours. So falling into the trap can lead to missing out on the time to fit outdoor exercise into your day. Take advantage of the hours you do have, by switching up your routine and waking up earlier to make the most of the daytime. Getting up, out & moving can do wonders for your mood. Outdoor exercise is also great for boosting your vitamin D levels. If it isn’t possible that day, opt for a HITT, hot yoga, or spin class to help get your heart rate up. Ensuring that you're as fit & healthy as possible may help your body ward off winter viruses.


Enhance your immunity by eating a healthy & balanced diet. Look to nature for guidance, as seasonality is its way of showing you which vitamins and minerals your body needs. Including plenty of citrus, cruciferous veggies like kale, broccoli, cauliflower and root vegetables like sweet potato, carrots and beetroot is great way to increase your vitamin C levels. Need a little extra help with meeting your essential vitamins and nutrients requirements? Look to include a multivitamin like Whole Earth & Sea (which have a great range available for men and women alike) to your diet. Searching for a more specific supplement to boost your immunity? Herbs of Gold Quercetin Complex is blended with bioflavonoids and vitamin C to help support healthy immune function. Sleep plays a major role in your immune strength, cell renewal & digestive health. Aim to get between 7- 9 hours of sleep per night. Experiencing issues with falling or staying asleep? A high-quality magnesium supplement like Ethical Nutrients Mega Magnesium Night can support healthier sleep patterns so that you wake up refreshed & ready to tackle your day.

Winter exposes your skin to various factors which can affect its health, such as freezing winds & overheating which can leave your skin dehydrated and inflamed. Keep your skin glowing & hydrated this winter by switching to cream cleansers to ensure that your skin is nice & clean without the stripping effects that may come with physical exfoliants. Also, remember to layer your hydration by incorporating thicker moisturisers like Weleda Skin Food & oils like Lamav's Vitamin C Brightening Oil to help support your skin’s natural glow. AND don't forget the sunscreen! It's easy to be fooled by the seemingly less-intense sun. However, UVA rays (which cause premature skin aging) are still just as strong. So, protect your skin daily. We love the SunButter SPF 50 Water Resistant Reef Safe Sunscreen. Not only is it nourishing & non-greasy, but it’s also better for your family & the environment. Finally - drink your water. We know it can be trickier in the cooler months, but remember that drinking a decaffeinated tea can also help with your water intake.

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Root vegetables are all the rage this season, and beetroot is definitely on the list. Increase your daily vegetable intake by including it in your next breakfast juice or use it in a super tasty dip.

Rockmelons & apples are both great fruits for packing in your lunch box during winter. Make the most of fresh parsley by adding it to your pastas, salads or even tacos!

Winter produce load up on nature's vitamins Think winter - think boosting immunity & what better way to do just that than taking advantage of the incredible citrus variants available this season!

Level up your winter salads with sweet potato! One of our ultimate comfort foods, we love experimenting with it - use it for loaded fries, soups or challenge your cooking skills and use it to make gnocchi from scratch!

Papaya contains an enzyme called papain, which can break down the tough protein chains found in muscle meat. As well as this, it contains high levels of vitamins C, A and powerful antioxidants.

Rich in fibre, red cabbage is great for your digestive health. Not only does it help to keep things moving, but fermented cabbage may also help promote the balance of gut microbes and probiotics in your digestive system.

Did you know that kale is one of the most nutrient dense foods on the planet? This cruciferous vegetable is loaded with vitamin A, K, C & B6. It also boasts important minerals like calcium, potassium and magnesium. Try making kale chips or adding it in your next smoothie!

Can you name a better duo than avo on toast? Packed with healthy omega-3 fatty acids, these delicious fruits are good for your gut, skin & overall wellbeing.

Super tasty in smoothies, carrots are great for supporting your eye health.


Meet the farmers We chat all things organics and learn more about BioFarms organic farming journey. Tell us a little bit about your farm. Our farm is family owned and operated here in Forth, near Devonport, Tasmania. My brothers Mark, David and I (Chris), together with our families & employees, work on the farm and within the business, to produce a diverse range of certified organic produce.

What drew you to organic farming? When first starting out, we were very much going the conventional route, but after some time we just got to a point where we realised the impact which artificial fertilizers & chemicals were having on our quality of soils, animals and the nutrient levels of the foods we were producing. This really made us take a step back & re-evaluate. We've been farming organic for the last 23 years, and have definitely noticed the difference! How do you manage nasty bugs or pests? As a certified organic farm, we only use organic fertilisers and sprays on our crops. This in addition to other biological farming methods including crop rotation, seeding, planting & weeding by hand, ensure that we deliver top quality produce to our customers.

How long have you been farming? We've been farming since 1995 - so about 27 years. We're originally from Queensland, where we came from a sugar cane farming background. However, since moving to Tasmania we've transitioned into farming a variety of vegetables including carrots, potatoes, onions, beetroot, cauliflower, broccoli, cabbage, turnips, pumpkins & swedes.

Wintter Wellness Essentials

Boost your day and #Shinebright this Winter

No Gluten, Dairy, Added Sugar, GMOs

amazonia.com @amazoniaco Page title goes here #amazoniaco

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Boost your kid's immunity this winter. Coming into winter, we want to help prepare our kid's immunity. The food we eat can help bolster their immune system by providing phytonutrients, which are key in managing and maintaining a healthy and vital immune system. Phytonutrients found in food, such as zinc, flavonoids, vitamin A, D and C, can help provide the building blocks to support your child’s immunity this winter.

Foods containing high zinc levels include beef, lamb, oysters, seafood, sunflower & pumpkin seeds, liver, ginger, capsicum, bilberry, and egg yolks. If your child is a bit of a fussy eater, it may be tricky trying to entice them to consume these foods. Due to this, we recommend trying Bioceuticals Armaforce for Juniors which contains Zinc, vitamin C and vitamin A especially if they are feeling run down.

Zinc is needed for over 300 enzyme reactions in the body.

Alternatively, if you are looking for an immune complex to give them across winter, you could try Herbs of Gold Immune Care to help deliver immune nutrients such as zinc, vitamin D and vitamin C.

Since we require it for such a wide variety of reactions, it's important to ensure adequate amounts are consumed through our dietary intake. In growing bodies, zinc is utilised even more. Therefore, it's vital to ensure we are providing our kids with adequate levels in their diet to maximise the benefits for growth and immunity. The immune system depends on zinc to fight against oxidative stress and strengthen immunity against opportunistic infections such as bacteria or viruses.

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Boost your Kid's Immunity

Flavonoids are effective antioxidants that assist in reducing inflammation and allergies. They provide both anti-viral and anti-bacterial properties to support our bodies during an infection. Aim to incorporate foods like onions, kale, apples, grapes, berries, citrus fruits, leafy green vegetables, parsley, mint, dill, green beans, and green peppers to help increase your dietary consumption of flavonoids. If your child likes to


have smoothies, you could add wild blueberries such as the Mt. Wilder Berries Wild Blueberries to help get some extra potent antioxidant flavonoids into their diets. Similarly, to zinc, vitamin A is also utilised in a wide range of actions in the immune system. These include helping to modulate lymphocytes (immune cells), antioxidants, differentiating immune cells, improving resistance to infection, and boosting antibodies. Eating a diet rich in liver, mint, spinach, green leafy vegetables, fish oils (cod, salmon) and sweet potato can help to increase vitamin A. Looking for additional support to increase your child’s vitamin A stores? Consider trying Nordic Naturals Kids DHA Omega. Rich in omegas and vitamins, it may help to support your child's immune system.

Finally, vitamin C provides immune-stimulating properties, helping to reduce infection and improve white blood cell function. Food sources of vitamin C include aloe vera juice, citrus fruit, pineapple, pawpaw, and berries. Try making freshly squeezed organic orange juice with our fresh organic oranges in store. This is a great way to increase vitamin C, using wholefoods that are easily absorbed. Dietary and lifestyle habits can help to create the foundations for our children's health. We can optimise their health by providing fundamental nutrients that support their bodies and immunity!

Caitlyn's Picks

Further, vitamin D assists with differentiating immune cells and immune regulation. Along with eating foods such as liver oils such as cod, tuna, herring, halibut, egg yolk, sprouted seeds and mushrooms, getting safe sun exposure for 20 minutes per day (non-peak UV times) can help to improve vitamin D levels. You could also add a mushroom powder such as Superfeast Reishi powder to smoothies with blueberries, as mushrooms provide a range of immune-modulating effects.

By Caitlyn Bosch Naturopath BHSc @insync_naturopathy

Wintter Wellness Essentials

Boost your day and #Shinebright this Winter

No Gluten, Dairy, Added Sugar, GMOs

amazonia.com @amazoniaco #amazoniaco


Baked Bean Shakshuka serves: 3-4 people | time: 35 minutes | vegetarian, dairy free recipe by: @fooddesignstudio Impress the gang on your night to cook with this super simple yet fresh and healthy shakshuka. This delicious recipe is extremely versatile and is certainly not reserved for a specific time of day. Enjoy for breakfast, lunch or dinner - it's your choice. Who doesn't love baked beans and eggs? Add some extra spices to create a Middle Eastern feel? You will love it even more. This dish is packed with flavours that will keep you coming back for more. Be careful - you've been warned.

Ingredients •  2 tablespoons olive oil •  4 garlic cloves, peeled & minced •  2x 400g cans Ceres Organics Baked Beans •  1/4 cup tomato puree •  2 teaspoons paprika •  1 teaspoon cumin •  Dash of chilli powder to your liking •  3-6 eggs

To serve •  Gluten Freedom Bread, toasted •  Mixed salad leaves or spinach •  Coriander •  1 tomato, thinly sliced •  1 avocado, stone removed & thinly sliced •  1/2 lime, halved or sliced into wedges

Method 1.

Pre heat oven to 200°C bake.

2.

In a large frying pan cook the garlic in the olive oil over a low heat until fragrant.

3.

Add the cans of baked beans, tomato puree and all of the spices and turn the temperature up to a medium heat. Simmer on medium stirring occasionally for 5-10 minutes.

4.

Crack the eggs into the baked bean mixture and place in the oven for 5 minutes or until the eggs are poached.

5.

Using two tea towels, carefully remove the frying pan from the oven and place onto a wooden chopping board.

6.

Decorate the Shakshuka with the salad leaves, coriander, tomato, avocado and lime. Sprinkle with freshly cracked pepper and serve with toasted and buttered bread.


Save up to 20% on our new short courses*


N-acetylcysteine is a non-essential amino acid & is the precursor to glutathione, a powerful antioxidant, best known for it's detoxifying activity.

Essential vitamins

Navigating health and supplements can be a little confusing – from understanding ingredients, brands and price, to which option is best for you. If diet is not enough, wholefood supplements are a great place to start – ensuring you receive the maximum nutritional benefit from food-based sources. We firmly advocate for quality over quantity, as often, cheaper supplements are loaded with fillers, sweeteners or additives, meaning you are providing your body with very few nutritional benefits. Knowledge is important – so we encourage you to speak to one of our Qualified Naturopaths / Nutritionists that can help guide you on the right path with food & supplement options that suit your individual needs.

Critical for the regeneration of antioxidants such as vitamin C & E, it may help to reduce inflammation & boost immunity.

Magnesium deficiency is a very common problem so it’s important to ensure you are consuming the right one for you. It is one of the top vitamin supplements used to treat a variety of issues, such as stress & sleep support, muscle cramps and tissue repair. If suffering from a lack of sleep and added stress, look for magnesium that contains amino acid diglycinate (glycinate), which can also help with any inflammation. Additionally, Magnesium Citrate can do wonders for constipation. Oxides are one of the most inexpensive and common forms of magnesium as the absorption rate is very low. So, take care when comparing just on a price point, as often lowerpriced magnesium is giving you very little benefit. Like all supplements & food – the quality always influences the outcome for your wellbeing.

Collagen is a protein found in connective tissue, skin, tendon, bone, and cartilage – and unfortunately, as we age so too does our body's natural production. Marine & bovine are the most popular sources of collagen so look for hydrolysed, peptides 1 and 3 to ensure you are getting a good source. And as always, it’s important to consider the actual source of marine or bovine such as grass-fed, ethically farmed and whether the supplement has any added fillers (likely in cheaper options).

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Page title goes here Essential Vitamins


Everyone needs an ample source of iron to produce haemoglobin - the part of your red blood cells that carry oxygen around the body. Diet is a wonderful place to start, try incorporating plenty of leafy greens, red meat & seafood. If you’re a heavy exerciser or are pregnant you may actually require extra iron & B12. With plenty of plant-based & bovine iron supplements available – ensure you consume one that with excellent bioavailability to fuel your blood cells efficiently. Whilst food form is always ideal, capsule & powders are great for added immune boosts and convenience.

Both hemp & fish oil offer an abundance of important omega-3 fatty acids - required for inflammation (omega-3) and skin health (omega-6). Inflammation can be a root cause of many diseases that can be internalised, eventually showing up externally. A high-quality source is vital to ensure you are feeding your cells without fillers or nasty additives which can add to inflammation. Rancid fish oil is one to look out for, quality is so vital. Essential Hemp Seed Oil is also a great cholesterol-free & coldpressed (retains nutrients) and certified organic alternative.

The sunshine vitamin plays a very important role in reducing inflammation (one of the main causes of disease). Plus, it helps the body absorb and retain calcium which is essential for bone health. But it’s not just as easy as laying out in the sun to get your fix (be sun smart!) There are plenty of foods (oranges, oily fish & spinach) that can give you a boost or supplementation is a fantastic way to increase your consumption. 1000MG is standard. But if you are looking for higher, we advise speaking to one of our practitioners that can recommend specific Practitioner range supplements. Your immune system depends on vitamin D, whether you acquire it from nature's sunshine, food, or supplementation.

While you can absorb plenty of vitamin C from a healthy diet, it can be important to supplement during times of stress, immune deficiency and cold & flu season. We recommend a supplement that has a mineral buffer like calcium, which is more alkaline than absorbic acid and ensures your body will absorb the vitamin better. Whilst food form is always ideal, capsule & powders are great for added immune boosts and convenience. There are many types of mushrooms which can have medicinal benefits for your health. However, in terms of your gut health & overall immunity, these supplements by Superfeast & Teelixir are great. Packed with organic mushroom powder extracts, these work to build and fortify the strength of the body’s defence shields –immunity and gut health.

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Gut Instinct: 5 ways to improve your gut health

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Once upon a time, the gastrointestinal tract was thought to be a channel for food to enter and exit the body. How things have changed! In recent years, there have been increasing studies into the correlation between gut health and a person's overall physical and mental health.

"Having good gut health can be linked to improved immunity, bone health, energy levels, and mental state alongside a reduced risk of some cancers, lower inflammation in the body, weight management and more." On the other end of the spectrum, poor gut health could lead to obesity, high cholesterol, increased inflammation, depression, anxiety, and diseases such as IBS, Crohn’s disease, type I and type II diabetes, cardiovascular disease, asthma and eczema. Initially, it can be overwhelming when considering dietary & lifestyle changes to help improve our gut health. But a great place to start is with these five tips:

4. Drink some gut-calming tea Brew yourself a cup of relaxation. Peppermint, chamomile, liquorice, ginger & fennel teas are commonly used for their calming properties. Herbal teas like these also count towards your water intake for the day. Bonus!

5. Consider whether you need a probiotic supplement Probiotics have many roles including synthesis of B vitamins and vitamin K, secretion of antimicrobial substances, modulation of the immune system, and prevention of pathogens invading the gastrointestinal tract. Typically, probiotics do not actually live in the gut; they pass through the gut and interact with immune cells or microbes in the gut along the way, conferring a benefit as they do. This is why probiotic supplements are only beneficial if taken consistently. On top of this, each has a different function, so results are reliant on using the correct strain for the condition. Many people may be taking probiotics with no benefit, so it’s best to seek professional advice when it comes to this.

1. Boost your prebiotics Prebiotics are found in fibrous foods like fruits, vegetables, nuts, seeds, legumes and grains – so make sure to have these in your fridge & pantry for easy access. Prebiotics are types of plant fibre and encourage the growth of probiotics in the gut, a.k.a. food for probiotics. Probiotics are live microorganisms (mainly bacteria) and are extremely important for overall health.

2. Manage stress Okay, this one’s easier said than done, but chronic stress can wreak havoc on the gut! When our fight or flight system kicks in, digestive function takes a back-seat. Stress is a natural part of life, so it’s not so much about eliminating it, but finding ways to manage it. Find coping mechanisms that work for you such as meditation, drawing or cooking, going for a walk outside or cuddling your pet.

3. Reduce alcohol and sugar intake Taking a realistic viewpoint on this one, if it’s too much to eliminate, then aim for a reduction in alcohol and sugar in your diet.

By Sophie Scott Nutrition Instructor at Endeavour College of Natural Health

Learn it & live it with Endeavour College’s NEW short courses! Endeavour College of Natural Health has just launched a range of short courses to help you create a happier and healthier life. With courses in nutrition (including gut health), mental health & wellness, and more, you can level up your life in just 20 hours. Enrol today: endeavourshortcourses.edu.au

Alcohol can cause inflammation and depletes immune cells. Sugar can feed bad bacteria – with their powers combined, they can do a number on your gut. Try incorporating booze-free nights each week or filling your glass halfway instead of to the top. When it comes to the sweet stuff, satisfy your sweet tooth with fresh/ dried fruit or some organic dark chocolate.

Gut Instinct

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Detox & Reboot

Ever thought of going on a detox? Try to embrace it more than a ‘shredding or juice cleanse’ to cut back on toxins and overindulging in the comfort foods but rather choose to eat & consume everything in your life well. From what you eat, listen to, speak, and read. Sometimes it pays to mindfully pause and check-in with what you have been consuming on all levels. Many of the toxins in our bodies exist because of mental and emotional imbalances that come from unhealthy lifestyles. Environmental toxins, poor diet, dehydration, lack of sleep & exercise, chemically loaded skincare as well as toxic thoughts & relationships we surround ourselves with, all contribute to a build-up over time. Our food choices are a big part of toxicity, so choosing fresh organic wholefoods is the best way to ensure you are consuming nutrition without excess sugars, pesticides, additives, and processed junk.

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Detox & Reboot Page title goes here

Our body is designed to be in a constant state of detoxification via elimination through the lungs, colon, kidneys, liver & skin. But when feeling overloaded, it needs a little helping hand to function.

Liver & Digestion Your liver is responsible for removing toxins from your blood, as well as processing food nutrients helping to regulate your metabolism. It is central to your body’s detox procedures. So if your liver is feeling a little sluggish – give it a break from sugar-loaded foods and alcohol. There are a few supplements you can also take to help with this process such as Herbs of Gold Liver Care (packed with St Mary’s thistle to support healthy liver function and digestion). Or Superfeast Reishi.


As your digestion works better – it fuels your metabolism. So, the cycle of clearing out toxins and waste works more efficiently.

Colon As most toxic build-up can come from the foods we consume, the colon is one of the most important pathways for excretion. One or two well-formed bowel movements every day is one of the best ways to give toxins a one-way ticket out of your body.

•  Sip on warm water, fresh lemon, and ginger throughout the day. •  Portion control your meals & remember you don’t have to have a meal every time of the day it’s considered mealtime (i.e. breakfast, morning snack, lunch) your body will tell you when it’s hungry and not bored! •  Consume wholefoods as close to their natural state as possible.

Mind So if you’re having a little trouble down there, look at your fibre intake & hydration levels. Fibre can help with binding food & toxins, cleaning out the colon by making our stool softer and easier to expel. Eat plenty of leafy greens and try some chia seeds, flaxseed, and psyllium husk to get things moving. Natural Evolutions green banana flour is another great option that is rich in prebiotic fibre resistant starch for optimal gut health.

Food Fasting can be a powerful detox technique, when done right can help reset and reboot your immune system. Limiting food intake allows your body a chance to rest & repair naturally. Plus, it can help control sugary cravings by removing the need to constantly consume food. The food you consume should provide function and health benefits, so try thinking of this next time you shop or prepare your meals. You are eating to fuel your body and mind – so good choices will ensure you provide your cells with the right energy to live well. Ingredients can also affect your mood and hormones such as sugar insulin spikes and crashes. To help with the digestion process: •  Try adding some spices to your meals that stimulate the digestive track •  Take note of the fibre content in your daily intake, to help your bowels eliminate toxins and waste regularly, along with plenty of water. •  If you are experiencing uncomfortable digestive issues, try a fibre-based supplement such as Motion Potion. •  Try to eat when you are sitting, not on the go. You will be more inclined to consume and chew mindfully.

The mind is incredibly powerful, and the thoughts we tell ourselves can manifest within our cells. So, take care to speak kindly to yourself and fuel your being with love & support. Start the day off by noting three things you are grateful for or pause to meditate and ground your thoughts. It will help to release endorphins to create a feeling of wellbeing and lower stress levels. Your cells feed on the words and actions of others, so surround yourself with those who uplift and support you. Remember stress = inflammation = disease.

Body & Skin The skin is our largest organ which plays a critical role in any detoxification regime, removing waste through perspiration. So, get moving! Exercise is a vital part of moving blood around and stimulating the sweat glands – helping to expel any internal toxicity ... as well as being good for the mind. To increase your sweat detox faster - jump into an infrared sauna. When we increase our core body temperature, we stimulate the body’s natural defence system (our immune system). Combined with therapeutic infrared light it could help to hydrate the skin, increase circulation, reduce inflammation, improve sleep as well as release stored toxins from fat cells assisting with the elimination process. It is also important to note, what chemicals you are putting on your skin daily – from moisturiser, deodorant, hair care, toothpaste and so on. Why give your skin even more toxicity to expel when there are so many natural alternatives to choose from. Regular exfoliation is also key. A new season is a great chance to detox and reset, so take mindful steps this winter and look at a detox holistically.

Detox & Reboot

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Nourishing comfort food.

@fooddesignstudio

Baked Rainbow Veggie Chips serves: 1 standard bowl of veggie chips | prep time: 10 minutes | baking time: 1hr 20 | vegan, gluten free This healthy alternative to store bought crisps is not only super tasty, but are super easy to make. Great to pack in your kid's lunch box, or for snacks on the go, these will be new favourites in your household. Ideal for when those 3pm munchies hit. Ingredients •  Half an orange sweet potato •  Half a purple sweet potato •  2 beetroot •  1 carrot •  4 radish •  Half a bunch of kale, leaves removed •  3 tablespoons Chef's Choice Olive Oil •  A pinch of Every Organics Slow Smoked Sea Salt

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Nourishing Comfort Food

Method 1. Preheat oven to 150°C bake. Slice all of the vegetables very finely. 2.

Place the beetroot slices onto a piece of parchment paper and sprinkle generously with normal salt. Allow the beetroot to weep for around 15 minutes.

3.

Blot the excess liquid from the beetroot with a paper towel. Place into a large bowl and add the smoked salt and olive oil. Use your hands to mix and coat each vegetable well.

4.

Layer each vegetable one by one onto a large baking tray lined with parchment paper . You may need two trays. Place each tray onto a shelf in the oven and set a timer for 15 minutes.

5.

At 15 minutes change the trays around and bake for another 15 minutes. Repeat this process 4 times or until each chip is crispy.

*Note: The beetroot and radish chips will crisp up once they air dry on a cooling rack so don't worry so much about these ones crisping up in the oven.


Unicorn Udon Noodles

Coconut Porridge

@fooddesignstudio serves: 2 | time: 40 minutes Ingredients •  300g packet Spiral Foods Organic Udon Noodles •  1 packet Chefs Choice Dried Mixed Forest Mushrooms •  1 tablespoon Nutra Organics Vegetable Broth Adaptogenic Mushrooms •  1/2 red cabbage, 10 leaves removed and roughly chopped •  2 eggs, boiled and cooled

•  1 bunch bok choy •  6 Portobello mushrooms, sliced •  1x lemon, to turn your purple noodles pink! To serve •  Sesame oil •  Black sesame seeds

Method 1. Add 2 cups of water to a small saucepan and bring to the boil. Add 1 tablespoon of vegetable broth powder & dried mushrooms. Simmer for 10 minutes. 2.

Place the cabbage leaves in small saucepan with 1 cup of water & bring to a boil. Reduce to a medium simmer for 15 minutes.

3.

Whilst the cabbage is boiling, pan fry the mushrooms & bok choy.

4.

Drain the cabbage leaves from the pot but keep the purple liquid. This is the natural dye that will turn your noodles purple!

5.

Add the udon noodles to saucepan and 1/2 cup of water. On medium heat, simmer until noodles are purple and cooked.

6.

Remove the saucepan from the heat and leave the noodles in the pot until you are ready to serve.

7.

Assemble the noodles, mushrooms and vegetables around the bowl and pour the broth over the mushrooms.

8.

To turn the noodles pink ombre, simply squeeze lemon juice over them!

9.

Serve with a boiled egg, sesame oil, black sesame seeds and a pinch of salt flakes.

@fooddesignstudio serves: 2 | time: 15 minutes | vegetarian, dairy free New winter fave right here! This simple yet deliciously creamy coconut porridge has fast become a favourite of ours. The Slow Smoked Honey really tops off this coconut porridge adding such a wow factor. It could totally be a cafe-worthy brekkie straight off the menu! Feel free to play around with different flavours by adding cubed apple or vanilla bean to this recipe. It’s a great winter staple recipe. Ingredients •  1 cup Organic Rolled Oats •  400ml can of coconut milk •  1 cup water •  2 tablespoons coconut oil •  2 tablespoons EveryOrganics Slow Smoked Honey •  1 tablespoon cinnamon

To serve •  Bulk Granola •  Organic Coconut Flakes •  Blueberries •  Extra EveryOrganics Slow Smoked Honey

Method 1.

In a small saucepan over a medium temperature, add the porridge ingredients.

2.

Bring to a simmer and stir consistently for 5-10 minutes or until the oats are cooked.

3.

Remove from the stove top and allow to cool and thicken.

4.

Serve in two small-medium bowls with extra smoked honey. Top with granola and blueberries. Nourishing Comfort Food

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Mushrooms for your immunity. Mushrooms have been used around the world for thousands of years for their amazing healing powers, and modern research is now catching up on uncovering and understanding their medical properties. Medicinal mushrooms have a diverse range of health benefits, including supporting the immune system, improving gut health, increasing energy, and supporting brain health and cognition. The cell walls of mushrooms contain beta-glucans, a type of polysaccharide, that has been identified as the primary source of their immune-modulating effects. They're also packed full of B vitamins, calcium, vitamin D (when exposed to sunlight), phosphorus and selenium. In addition, they also contain prebiotic fibre to feed the microbiome. Commonly found in Japan and China but also grown in many other countries, there are estimated to be over 14,000 species of mushrooms worldwide! Researchers

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Mushrooms for your Immunity.

also believe that mushrooms have inhabited the earth for over 1300 million years, millions of years older than any plant. Mushroom DNA is also more like mammals than plants!

Types of mushrooms Medicinal mushrooms come in a huge variety of shapes and sizes, and each has its own unique health benefits. If you are suffering from fatigue, stress, or immune dysfunction, try one of the mushrooms below.

Reishi Known as “the mushroom of immortality" because of its effects on vitality, Reishi has immune-enhancing properties (associated with the presence of polysaccharides found in the cell wall). Additionally, it's a potent antioxidant, anti-inflammatory, and anti-ageing agent! Reishi could also assist with a range of other medicinal benefits, including enhancing sleep quality,


supporting balanced blood sugar levels, and reducing stress and anxiety. Feeling stressed from work or study? Reishi may be the mushroom for you.

Lion's Mane While Lion’s Mane does have immune-boosting properties and is high in antioxidants like other mushrooms, it is most known for its brain-boosting powers. Suffering from brain fog? This mushroom could help to improve mental clarity, focus & memory. Research suggests that Lions’ Mane may help increase nerve growth factor (NFG) release in nerve cells. In turn, promoting nerve tissue growth and repair.

Superfeast Mason's Mushrooms 100g

Lifecykl Turkey Tail 120mL

Teelixr Reishi Mushroom 50g

Superfeast Neural Nectar 100g

Turkey Tail One of the most widely studied and used mushrooms in the world is Turkey Tail. It gets its name from its brightly coloured turkey tail appearance. In Traditional Chinese medicine, this mushroom has been used to support digestion, lung health, and strengthen the immune system. Turkey Tail is packed full of antioxidants to help combat oxidative stress, and prebiotic fibre to feed beneficial bacteria in the microbiome.

Chaga This antioxidant-packed mushroom mainly grows on birch trees in Russia, Canada, and northern Europe. Chaga may help regulate the production of cytokines in the body and has anti-inflammatory properties. This mushroom is also great for a caffeine-free energy boost.

Shiitake

Better together

A wider known mushroom that is commonly used in the kitchen due to its amazing flavour, Shiitake is also packed full of medicinal properties. It has been shown to be beneficial for liver health, immune support, gut health and maintaining healthy blood sugar levels. This mushroom has been known as “the elixir of life” in China.

Mushrooms come in single varieties or blends. Single mushrooms can be used to target a specific area, or they can be used synergistically to boost their medicinal properties. If you are unsure if medicinal mushrooms are right for you, contact your health care practitioner for personalised advice.

How to take medicinal mushrooms Medical mushrooms are typically taken as a supplement, in powder, capsule, or liquid form.

We know your mind and body is going to thank you! 100% natural and wild harvested plant ingredients with a heavy emphasis on Australian natives. • • • •

If it’s your first-time using mushrooms, 1/4 teaspoon is a great dose to start with but can be built up to 1/2 teaspoon- 1 teaspoon daily. The best way to take mushrooms? They can be added to your cooking, smoothies, and even coffee!

100% whole food ingredients Nothing synthetic 3rd Party Tested Pure Australian goodness

Learn more through our quizzes, blogs and more at bushtuckerblends.com!

By Stephanie Hodgkinson BHSc Nutritionist @nutritionbystephie


Intermittent Fasting Intermittent fasting (IF) is a name for a diet that alternates between periods of fasting, and nonfasting. Some fasting may involve the consumption of water or no-calorie beverages, with no food at all. Or you can have a reduction of between 15% or 25% of recommended daily calories, over a period of days. Religious fasting has been practised for millennia, and early philosophers like Hippocrates, Pythagoras, Plato, and Paracelsus, were known to promote it for treating sickness, stimulating brain power, and improving fitness for athletes in preparation for the Olympic games. Modern intermittent fasting as a dietary regimen appears to have originated with laboratory experiments on animals (mice in most cases) in the 1940s, in which researchers discovered that calorie restriction in the form of intermittent fasting appeared to extend the lifespan in animals.

Benefits of Intermittent Fasting Healthy stresses, in short bursts, either through intermittent fasting, or exercise programs like HighIntensity Interval Training, create a challenge to your body. This challenge activates an adaptive stress response and ignites a repair and protect mechanism, which can help to regenerate cells. Scientific studies have proved positive results in the following areas: metabolic syndrome, brain power & type II diabetes.

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Intermittent Fasting

Metabolic syndrome: Metabolic disease is a cluster of common conditions that occur together, which increase your risk of heart disease, stroke and Type II diabetes. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol or triglyceride levels.

Further studies have shown it has the potential to protect against heart disease, neurodegeneration, hypertension, asthma, and rheumatoid arthritis. Thus, fasting could delay or even prevent age related diseases from occurring. (Longo, et al 2014) Brain Power Mark Mattson, of the National Institute on Aging, led a study that found fasting one or two days a week may help those living with Alzheimer’s and Parkinson’s. “Fasting increases BDNF, a protein that’s crucial for learning and protection against age-related cognitive decline. When the brain goes under energy restriction, we see neural activity that’s associated with protection against degeneration from stroke and aging.” (Mark Mattson’s TED talk, “Why fasting bolsters brain power” 2014).

Type II Diabetes: Insulin resistance effects occurred in human cohorts following a variety of IF trials. This meant that their bodies had an effective and immediate response


to insulin after eating food, unlike those with hypoglycaemia or who are in the early stages of Type II Diabetes (Dr M Mosley, “The Fast Diet” Book, 2014).

How Do Intermittent Fasts Work? IF is based on time periods rather than on meal plans, food lists, recipes, calorie counting, or similar features of most weight-loss diets. One common form of IF appears to be a two-day cycle in which 24 hours of fasting is followed by 24 hours of feeding. This pattern is known as alternate-day fasting (ADF) or every-other-day fasting (EOD). Other IF diets may divide each day into a period of fasting and a period of feeding, such as 20 hours of fasting and 4 hours of feeding or 19 hours of fasting and 5 hours of feeding. Another variation is to consume a very limited number of calories (usually 15% to 20% of normal intake) on fasting days rather than taking in no calories at all.

Berkhan is credited with being one of the earliest promoters of I.F. His version of IF is based on a 16/8 daily pattern of fasting/eating rather than an alternate day pattern. Berkhan also maintains that IF can be used by bodybuilders to increase lean muscle mass and/or decrease the proportion of body fat. The Fast-5 approach to intermittent fasting was devised in the early 2000s by a physician named Bert Herring and his wife, also a physician. This approach is relatively flexible and is based on a 19/5 daily pattern of fasting/ eating, with all eating to be done within the five-hour window. If you’re interested in learning more about Intermittent Fasting, I would recommend speaking with your health care provider to see what options are right for you. Especially if you are taking medication, have health conditions, are pregnant or have experienced an eating disorder.

There are several other promoters of intermittent fasting, from doctors or body builders to nutritionists and chefs.

By Jo Mulchahy BHSc Naturopath

Conscious Life Holistic Wellness Festival

2-3 JULY 2022

10.00AM 4.00PM TO

VENUE 114 Lake Kawana

114 Sportsmans Pde, Bokarina

SUNSHINE COAST QLD

Exhibitors, Seminars, Workshops, Meditations, Live Music, Healthy Food, Health & Wellbeing, Holistic Therapies, Spirituality, Personal Growth, Organic Environment, Eco-friendly + so much more!

Discover Connect Transform LIVING $10pp | $15pp weekend | Kids under 15 Free www.consciouslifeevents.com.au Page title goes here 23 SMART


Winter essentials products we simply cannot find ourselves without this season.

1. Cherry Tree Kitchen Organic Beef Bone Broth

2. Hafla Muhumara Dip

3.Endota Organics Deep Hydration Moisturiser

Produced in the pristine Byron Hinterland using the highest quality organic pastured beef bones and organic free range chicken bones this delicious broth is great on it's own, or used to level up your noodles.

If you find yourself cosying up on the couch this winter with a wine & cheese board, this is one dip that needs to be included. This tasty roasted capsicum dip also pairs great with crackers or on an avocado sandwich.

Nothing renews the skin as powerfully as nature. Boasting botanical ingredients such as avocado, amla berry, grapeseed & organic rosehip oil, this moisturiser helps to promote youthful & dewy looking skin.

4. Noosa Basics - Lemon Myrtle Roll On Deodorant

5. Eco Cheeks - Unbleached Bamboo Toilet Paper

6.Brookfarm Gluten Free Porrij

7. Gluten Freedom - Sweet Potato Sourdough Buns

Formulated with organic ingredients, this roll on is very effective at neutralising odours instantly, keeping you fresh all day long. Plus, with shae butter & coconut oil, it's extremely nourishing for your skin.

You shouldn’t have to choose between quality or helping the environment. That’s why Eco Cheeks use sustainably sourced bamboo, that is 100% biodegradable & recyclable. The better choice for your family.

This nutritious combination of quinoa, amaranth, flaxseed & wholesome brown rice flakes makes a great warm winter breakfast. Packed with protein & supergrains, this will help kickstart your day.

Vegan & gluten free, these decadent buns are extremely delicious & versatile. Top with ricotta & peach for a sweet brekkie, or use them as a base for your eggs Benedict. Whichever way you have it. You'll love it.

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Winter Essentials



COMFORT FOOD FOR YOUR SKIN.

The new Weleda Skin Food Body Lotion: intensive nourishment for dry skin. Satisfy your skin’s hunger! A unique, rich formula of 100% natural origin with calendula and viola tricolor, infused with natural plant oils leaves dry to very dry skin nourished and satisfied and provides a feeling of immediate comfort. WELEDA. YOU ARE NATURE.

ACTIVATE NATURE’S RESTORATIVE POWER Deeply nourishing & indulging care. Provides long-lasting moisture. Immediate comfort feeling. Strengthens the skin‘s barrier.

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Staff favourites Tait - Benowa Superfeast Reishi is my go to medicinal mushroom for when I’m feeling I need a little bit of zen in my life. It is great for the nervous system, sleep quality and is also immune boosting which is especially important as we enter the cooler months.

Colleen - Murwillumbah I love this phytoplankton super greens complex because it is an easy way to add omega-3 & adaptogen ashwagandha into your daily intake. Plus it tastes delicious, with a subtle pineapple flavour. Packed full of nutrients, it's a great alternative to coffee.

Dana - Robina I love Best of the Bone mushroom collagen because you can use it in smoothies, porridge or even your morning coffee! Plus it's a small local business right here on the Gold Coast. I think it's so important to shop local & learn where the products we use daily come from.

Jacob - Benowa Gevity RX Immuno Tonic has recently slotted into my daily usage for it’s incredible nutritional benefits, gut health, protein intake and delicious taste. I drink it with hot water and also infuse it into most of my meals.


The Wonder of Digestive Enzymes

If you are experiencing any of the following, you may need some digestive support in the way of Digestive Enzymes. Bloating, gas, undigested food in your stools, sticky stools, stools that float, indigestion, or abdominal pain are all signs of digestive discomfort.

Your body produces digestive enzymes to help break down the food you are eating into smaller molecules so that you can absorb the nutrients. Digestive enzymes are mostly produced by the pancreas, stomach, small intestine, and the salivary glands in the mouth. The main types of digestive enzymes the body makes include Amylase (which breaks down carbohydrates); Protease (which breaks down protein); Lipase (which breaks down fats); Cellulase (breaks down cellulose, a fibre found in fruits, vegetables, and other plant foods); and Tilactase (breaks down lactose found in dairy).

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The Wonder of Digestive Enzymes

•  Kiwi fruit contains a protease called actinidain •  Pineapple contains a type of protease called bromelain - found particularly in the core •  Papaya contains a proteases known as papain •  Ginger contains the digestive enzyme zingibain, which is a protease. Ginger assists with digestive weakness, flatulence, and abdominal bloating •  Gentian root is a bitter herb that can help with hypochlorhydria (low stomach acid), food sensitivities, and intestinal worms. Bitter herbs promote digestive function by increasing saliva production and stimulating both stomach acid and digestive enzyme production. Other herbs with bitter properties include Andrographis & Dandelion Root. •  Fermented foods such as Kimchi, Kefir, and Apple Cider Vinegar can also support the digestion of food. •  Lemon and bitter greens such as Arugula, Dandelion greens, and kale can also stimulate digestion.


Some people may have trouble producing one or more of these enzymes due to diet, age, medications, stress, or certain medical conditions such as pancreatitis, coeliacs, diabetes, or Crohn’s disease. If the body is unable to make the digestive enzymes it requires, then food cannot be properly digested, and the nutrients in the food can’t be effectively absorbed or utilised.

Eating foods that are high in natural digestive enzymes may help improve digestion, as well as including bitter foods which stimulate your body’s digestive secretions. Digestive enzyme formulas are also available as supplements. They may contain a broad selection of enzymes to help digest all food groups such as Herbs of Gold Digest-Zymes or specific formulas for singular food groups such as Ethical Nutrients Digestion Plus Digestive Enzymes for protein digestion.

Other tips for better digestion: avoid drinking large amounts of water/liquid with your meals, as this dilutes your stomach acid and can make it harder to digest your meals. Consume most of your water in between meals preferably. And don’t forget, digestion begins in the mouth so make sure you chew your food well before swallowing, and if drinking smoothies or juice try to include some of the foods mentioned and swish the liquid in your mouth before swallowing to activate digestive secretions in your saliva. *As always consult your practitioner or doctor if you are wanting to try any new supplementation, especially if you are on prescription medication. Always consult your doctor or other qualified health providers with any questions you may have regarding a medical condition; or if symptoms persist, worsen or have not been addressed yet. Do not delay seeking medical advice, disregard professional medical advice or stop any medical treatment.

By Susan Daquin BHSc Naturopath

unwind with nature

pukkaherbs.com/au 29


Slow Smoked Caramel Date Brownie Cookies serves: 2 | time: 20 minutes | vegetarian, dairy free recipe by: @rawbeccabites_ These delicious gooey brownie inspired cookies are truly indulgent worthy! Featuring Loving Earth chocolate and delicious slow smoked honey, this cookie is just scrumptious. The best bit? They are super quick & easy to make, taking just fifteen minutes to prepare and bake! Ideal for when you need to get that super quick sweet tooth fix . Ingredients Brownie Cookies: •  1 cup Bob's Red Mill Gluten Free Flour •  1/3 cup Own cacao powder •  1/4 cup organic extra virgin coconut oil •  12 squares of Loving Earth Chocolate •  1/3 cup apple sauce •  1/4 cup EveryOrganics Slow Smoked Raw honey •  2 tablespoon Pure Harvest coconut milk

•  1 teaspoon baking soda •  Sprinkle of EveryOrganics slow smoked sea salt Caramel date sauce: •  8 medjool dates •  1 tablespoon Noya cashew butter •  1/4 cup Pure Harvest coconut milk •  1 teaspoon EveryOrganics slow smoked sea salt •  Extra EveryOrganics Slow Smoked Honey

Method

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Page title goes here

1.

Line a baking tray with baking paper and preheat oven to 170°C.

2.

Combine all brownie ingredients, except the chocolate into a mixing bowl, and stir to combine.

3.

Melt chocolate and stir into the brownie batter.

4.

Roll and press into 8 cookies and bake for 10 minutes.

5.

Prepare the caramel date sauce by combing all ingredients in a blender.

6.

Add 1-2 teaspoons of water if needed. Remove the cookies after 10 minutes and spoon a teaspoon of caramel date sauce on each. Return to oven for 2 minutes.

7.

Once cooked, sprinkle slow smoked sea salt over the brownie cookies.


Tag us in your Flannerys photos @flannerysorganic

Flannerys family

@mz_keto - Going into @flannerysorganic for a few things... Coming out with a trolley full Everytime!

@belinda.n.x - Try my b.raw rainbow salad. This bowl of colour will nourish you and make you feel energised. Simply add your favourite protein.

@fooddesignstudio - Flannerys Robina Reopening! Such a beautiful re-brand for such a beautiful company.

@_mywholesome_plate - snacks refined sugar free, homemade granola bars #vegan

@rawbecca_bites - Chocolate with a twist! Three tiers of devilish, rich, indulgent chocolate with extra nutrients thanks to @gevityrx.

@otherkinds.co - Obsessed with this delicious juice from @flannerysorganic. Just can't get enough.

Earn rewards for shopping organic Exclusive members discounts and sales 15% OFF storewide third Tuesday of every month. 20% OFF vitamins & supplements first Friday & Saturday of every month. Earn points with every shop - yours to redeem on your next purchase Receive an automatic entry into our monthly prize draw with every $25 spent + MORE.

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We are committed to creating a healthier, happier world by enhancing wellness through good food flannerys.com.au