Flannerys Magazine - Winter 24

Page 1

celebrating health, wellness & good food
winter. 24
Welcome
to
the importance of vitamin D | male menopausemyth or fact? healthy gut = healthy skin | the oral microbiome | winter produce & more

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

We recommend consulting your health care professional before consuming supplements.

Contents.

3 New in store

Explore our top picks for the season, ranging from chocolate, pantry essentials to plantbased butter & more!

4 Winter season wellness

How to boost your immune system this winter.

6 What's in season

Your guide to eating with the season this winter.

8 The importance of vitamin D

Our Dietician & Nutritionist Mikaela, guides us through understanding sources of vitamin D.

10 Meet the grower

Discover the single-origin almond farm managed by third-generation family farmers.

12 Male menopause - myth or fact?

Read more to find out about the signs & symptoms of andropause.

14 Nutrient-rich broth

Nutra Organics new chicken bone broth concentrates hitting our shelves.

16 Healthy gut = healthy skin

The intricate connection between gut & skin health.

18 Nourishing meals

Get inspired with nourishing meal ideas this season.

20 Coconut life

Commitment to crafting wholesome products that nurture both people & the environment.

22 The oral microbiome

Uncover the secrets to preserving optimal dental health.

25 Winter essentials

This winter, we're indulging in immunityboosting smoothies, comforting bone broths, hydrating moisturisers & so much more!

28 Children's immune health

Top 5 tips for supporting a child's immune system this winter.

Cover recipe by Cecile Vadas.

1.Loco Love Chewy Caramel Chocolate

Treat yourself to the irresistibly gooey caramelfilled chocolate. Made with 70% dark chocolate, infused with vanilla and plant-based collagen for a healthy glow from within. We're absolutely obsessed!

New in store

Make sure to check out these new products this season.

5. Tiger Buck Beef Jerky

Featuring a soft & delightful texture & signature smoky BBQ flavour. As you savour each bite, the flavours unfold, enhancing the experience. Made purely from 100% unprocessed Australian beef, it contains no artificial flavours or colours.

2. Bu Deli Plant Based Butter

Lovingly made in Burleigh Heads, this creamy plant based butter is ideal spread on your morning sourdough! Crafted with macadamias, coconut cream & organic soy.

6. Lion Shilajit Resin

Packed with 84 essential minerals and vital elements for optimal body function, Lion Shilajit boosts mental clarity and cognitive performance with every drop. A natural energy boost in a jar!

3. Undivided Food Co Good Fat Mayo

Crafted from wholesome ingredients like olive oil and free-range whole eggs. With a mix of apple cider vinegar, lemon juice, mustard powder, salt & rosemary extract, it achieves a creamy texture that's truly irresistible.

7. Hummble Calm Cacao

A blend of chamomile, passionflower, reishi, shatavari, bioavailable sea mineral magnesium & antioxidantrich Peruvian cacao. Whether it's morning, noon, or night, savour this delightful herbal blend in your favourite mug.

4. Australian Organic Soup Co. Chicken & Vegetable Soup

This soup features freshly harvested, in-season Australian organic ingredients bursting with flavour. It's a healthy and convenient choice for lunch or dinner that we're absolutely enjoying!

8.Bonsoy Oat Milk

Treat yourself to this dairy-free milk alternative, completely free from soy, nuts & unsweetened. Whether you prefer it hot or cold, in your favourite beverage - it's simply delicious!

Winter season wellness

As the

chill of winter

sets in, bringing with it shorter days and colder nights, many of us find our health and skin affected by the seasonal change.

The dry winter air can take moisture from our skin, leaving it dry and irritated, while our immune system may also take a hit during these colder months.

One ally in our quest to stay healthy and radiant during winter is vitamin C, a powerhouse nutrient known

for its dual role in boosting immunity and enhancing skin health. During the winter season, we are more likely to contract colds and other respiratory illnesses. Incorporating vitamin C into your daily routine can help with your immune defence. If you’re in need of an easy to take formula you can try Melrose Vitamin C Liposomal which can help support your immune system and support the symptoms in the duration of colds and flus.

Make sure to incorporate vitamin C rich foods in your diet. Citrus fruits like oranges, grapefruits and lemons, as well as vegetables such as capsicum, broccoli, brussels sprouts, and kale are excellent sources. For those who struggle to get sufficient vitamin C from their diet, vitamin supplements can be an effective alternative.

4 Winter season wellness

For skin care, look for products that are nourishing for dry and rough skin. One of the most crucial aspects of winter skincare is maintaining hydration. Cold air lacks moisture, and indoor heating further depletes the air of humidity, leaving your skin parched and in need of extra moisture. To combat this, opt for richer, more emollient moisturisers that provide a protective barrier against moisture loss. Consider incorporating hydrating face masks, serums, or facial oils into your skincare routine to replenish lost moisture and soothe dry, irritated skin. Weleda’s skin food range has a variety nourishing and intensive moisturising face and body lotions as well as body butter to help fight the cold weather's harsh effects and keep your skin glowing and hydrated.

There are also other ways you can boost your immune system.

content, which your body breaks down into gelatine during digestion. Gelatine is known for its gut-healing properties. It helps to maintain the integrity of the intestinal wall, which is crucial for preventing toxins and pathogens from entering the bloodstream and causing immune disturbances. A healthy gut is significantly linked to a strong immune system, as a large portion of the immune system is in the gut.

Incorporating bone broth into your diet is quite simple. It can be sipped warm from a cup, used as a base for soups and stews, or added to sauces and gravies for extra flavour and nutrition. Consuming a cup of bone broth daily, especially during the colder months, can be a comforting addition to your diet. It can also be beneficial during times of illness, helping to replenish nutrients and keep hydration levels up. Try

Nutra Organics nourishing range of bone broths next time you

SOLID IMMUNE

LIQUID FORM.

antioxidant-rich Vitamin C formula designed to support a healthy immune system and help reduce the severity of symptoms and duration of colds.

DEFENCE, IN
An
WHAT A KNOCK-OUT! Developed using advanced nutrient delivery technology PlexoZome® for enhanced bioavailability and rapid absorption. Always read the label and follow the directions for use. melrosehealth.com.au | melrosehealth

What's in season

Get the most out of your produce throughout the year – by eating in season you are supporting nature’s rhythm and the farmers that follow organic practices. Nature is certainly in tune with our health providing needs, with the winter harvest provides an abundance of immune boosting fruits & veggies to support gut health & wellbeing during the cooler months.

Hibernation is the theme, so root vegetables, leafy greens and cruciferous offers are perfect for slow cooking and providing warmth to the internal organs.

Take the time to slow down at mealtimes, savour hearty flavours, and masticate your food thoroughly to support digestion.

Boost fibre intake to aid digestion and support elimination pathways. Try stewed apples & rhubarb on warm oats for a fibre-packed breakfast.

Load up on vitamin C-rich foods like citrus, carrots, and oranges for an immunity boost. Incorporate them into juices, soups, salads, or snacks.

Harness the power of antioxidants found in berries, celery, sweet potatoes, kiwifruit, cauliflower, and brussels sprouts to combat free radicals and reduce oxidative damage.

Stock up on minerals like magnesium, potassium, and folate from leeks, cabbage, broccoli, and kale. Enjoy beetroot raw in salads or roasted with garlic for anti-inflammatory benefits and improved cardiovascular health.

And lastly… winter is always an exciting season for avocados. Look out for creamy hass on offer at the best time of the year. Remember to eat a rainbow full of colour this season.

NEW CERTIFIED ORGANIC FROZEN RANGE mtwilderberries.com.au mt.wilderberries Healing wholefoods Snap frozen Rich in antioxidants Sourced with love

Concentrated Nutrition for Guts Sake

Nutra Organics naturally nourishing Bone Broth range

With the immune and gut-supporting goodness of traditional slow simmered bone broths, extracting the nutrients from the bones and collagen-rich connective tissue. Flavour packed and ready to enhance your cooking, or delicious on its own as a drink, our concentrates won’t be beaten on flavour & nutritional benefits.

Australian, Grass Fed/ Free Range bones

Supports immunity and gut

Contains collagen plus wholefood Zinc & B Vitamins

Money back guarantee for Nutra Organics Broths: For terms & conditions, and to make a claim, visit www.nutraorganics.com.au/pages/moneyback

The importance of vitamin D

It’s safe to say that winter has well and truly arrived. The days are shorter, the nights are colder, and sunshine on our skin is warmly welcomed.

As we settle into the cooler months, our minds drift towards slow cooked dinners and meals prepared with warming spices. With less frequent exposure to sunlight, it’s also the time of year that we should consider our intake of vitamin D. Approximately one in four Australians are vitamin D deficient, with the likelihood of deficiency increasing during the winter period. As the risk of inadequate vitamin D affects all Australians, even those of us in the sunshine state, we need to be conscious of our intake, through both sunshine and dietary approaches.

Vitamin D is a fat-soluble vitamin, and it exists in two main forms. The first is cholecalciferol, which is the active form and known as D3, and is produced when our skin is exposed to UV rays from sunlight. The second is ergocalciferol, which is the inactive form

and known as D2, and is the form that our body stores excess vitamin D as. When needed, D2 is converted in a multi-step process by the liver and kidneys back into D3. Because it is converted to its active form within specific organs and released to other parts of the body to carry out its functions, vitamin D is technically a hormone.

Vitamin D’s main role is to regulate the absorption of calcium and phosphorus at the small intestine to maintain balance in the body. When intake of calcium doesn’t meet the body’s needs, vitamin D will initiate a response to liberate calcium from the bone marrow to return the levels to normal. Vitamin D also plays a role in both our innate and our adaptive immune responses. This vitamin has an anti-inflammatory effect on many of our immune cells and because of this, vitamin D deficiency has been associated with an increased risk of developing autoimmune conditions, such as rheumatoid arthritis, and falling sick with infection.

Vitamin D is quite unique compared to other nutrients as the majority is supplied by the skin, rather than the diet. However, spending a lot of time in the sun doesn’t guarantee that you are converting vitamin D into its active form efficiently. Symptoms of deficiency

8 The importance of vitamin D

include bone pain, muscle tenderness, and reduction in bone density. Before supplementing, it is important to know your vitamin D levels to avoid excessive intake. Excess vitamin D will increase the amount of calcium absorbed, causing hypercalcemia or high blood calcium levels. Vitamin D status is easily measured via blood test – or speak with one of our practitioners before beginning a supplement.

Sunlight provides the majority of the body’s vitamin D needs. For most adults, only a few minutes of midday sunshine per day is adequate. For Queenslanders, this is applicable year-round, however if you live in a cooler climate, aim for 2-3 hours of sunshine per week over winter. Meanwhile, dietary sources of vitamin D3 include animal-based foods such as egg yolk, oily fish such as salmon, and beef liver, while D2 is found in mushrooms. Placing your mushrooms in the midday sun will enhance the vitamin D2

needing around 20 minutes and larger mushrooms needing around one hour. 100 grams of sunbaked mushrooms supplies the recommended intake for most adults.

When sun exposure and dietary intake are not sufficient, vitamin D supplementation may be appropriate. This is common during the colder months when our sun exposure decreases and our risk of falling ill increases. A highquality vitamin D supplement will be in the active form, D3, and will provide 1000 IU per capsule. Speak with one of our practitioners in store to determine a dosage that is tailored to you. Vitamin D is best absorbed when taken alongside a meal containing a source of fat. This may mean taking your supplement alongside some avocado, oily fish, or nuts and seeds, all paired with some sunbaked mushrooms, of course!

Provides nutrients in vegan diets Vegan friendly With vitamins B12, D & iodine 250 IU plant-based vitamin D3 per drop Free from & preservatives Sugar-free Suitable from 0+ years Sustainable vegan omega-3s + vitamins B12, D & iodine Always read the label Follow the directions for use. www.wholeearthsea.com.au

Meet the grower

We caught up with Jenna, whom alongside her husband Tom are behind our latest almond milk obsession.

Whilst Mandolé Orchard was established in 2004, the family come from a long line of farmers (3rd generation) whom have been successfully farming in the Riverina for over 80 years. Father & son duo, Denis & Dean are the pioneers of almond farming in the region.

"All our products started in the kitchen; Tootie’s Kitchen". Too good to keep Tootie’s recipes to themselves, Tootie's son-in-law Tom and her daughter Jenna launched the Mandolé Orchard brand and the family’s single origin products into the market in 2019.

Jenna, what inspired you to launch Mandolé Orchard?

In a past life, whilst living and working in our corporate roles in Sydney, Tom and I turned to a healthier lifestyle which included incorporating more plant-based food into our diet. Trying to source a clean, fresh & delicious, almond milk like Tootie’s homemade milk was incredibly difficult and practically non-existent. It became apparent just how special and unique our family’s almond orchard was. Joining the family business - Mandolé Orchard was formed. From the original two products we launched with, our Unsweetened and Original Almond Milk blends,

our range has grown to include our Barista, Chocolate and Coconut Almond Milk. Plus, we offer our Natural, Roasted and Lightly Salted Almonds and our recent addition: Smooth Almond Butter.

From the original: Unsweetened and Original Almond Milk blends, the range is growing to include our Barista, Chocolate and Coconut Almond Milk. Plus, we offer our Natural, Roasted and Lightly Salted Almonds and our recent addition: Smooth Almond Butter.

What do you believe sets your products apart from other competitors in the industry?

We are a small family owned and operated business and all our products are single origin, meaning they are not only Australian but they are traceable, back to our family farm. The almond milk we produce is not only fresh, but it is clean, and completely free of any nasties. It is also low in sugar, carbohydrates and calories and it is made with more almonds, which means more nutrition! There are many established brands, most of which are corporately owned, long life and contain the likes of gums, thickeners, emulsifiers and seed oils with only 2-3% almond content. Slowly people are beginning to recognise our difference. We couldn’t be more grateful for those who continue to support us and genuinely love and appreciate what we do. The level of awareness in our community is phenomenal – we love that more people continue to show greater consideration for brands they choose to support. Our packaging has been designed

10
Meet the grower

with its full life cycle in mind and is 100% recyclable. We also clean and redistribute the water that leaves our manufacturing facility back onto our orchard, a claim no other plant milk producer in Australia can make. We genuinely care about the environment and our place in it and as a result we have implemented multiple sustainable practices into the daily operation of our business. State of the art technology has reduced our water usage 30%

below the industry average and our soil rejuvenation program actively improves overall tree health - thus producing a high-quality product.

We are working hard every day to ensure the way we farm and the way we manufacture has a positive impact on our planet, not only for ourselves and our environment but for future generations to come.

Male menopause myth or fact?

Male menopause is the common term used by some people to describe decreasing testosterone levels which occur with aging. It is also important to remember that lowered hormone levels are different in men and women. The term menopause is used to describe when women’s ovulation ends and hormone production drops significantly in a short space of time.

On the other hand - menopause in men occurs when hormones known as androgens decline, which is a gradual process over a period as we age. It is important to remember that not all men notice and experience andropause signs and symptoms.

The correct term for male menopause is “andropause”. From the age of thirty onwards, testosterone concentrations in men tend to decline at a rate of 1% per year. Low testosterone, also known as androgen deficiency (AD) or late onset hypogonadism (LOH) occurs in men 40 years of age and older.

Signs and symptoms of andropause are very real, not a myth, however not always recognised by the greater broad spectrum of some health care practitioners. It is important to remember unique aspects of hormonal changes in men as they age, signs and symptoms can be unique and individual for each male.

What is andropause?

As complex as this systematic change in physiology and function is, simplified, it is the reduction of testosterone within the hormonal system.

Typical signs and symptoms include:

• Decreased motivation

• Lowered self-confidence

• Difficulty concentrating

• Increased body fat

• Reduced muscle mass and feelings of physical weakness

• Gynecomastia

• Loss of sex drive or libido

• Erectile dysfunction

• Fatigue and lethargy

• Sleep disturbances and Insomnia

• Depression, sadness, and other mood changes

• Infertility

• Breast swelling, development of breasts and discomfort

• Height loss Medical tests such as a simple blood test, can be recommended to determine testosterone, bone density and fertility.

Naturopaths can use integrated pathology to evaluate levels of testosterone, androstenedione, and DHEA. Androstenedione is a steroidal hormone produced in male and female gonads, as well as in the adrenal glands, and it is known for its key role in the production of estrogen and testosterone. DHEA or Dehydroepiandrosterone is a hormone that your body naturally produces in the adrenal gland. DHEA helps produce other hormones, including testosterone and estrogen. Natural DHEA levels peak in early adulthood and then slowly fall as you age. These markers are also important to know when assessing male androgen levels.

Recommendations:

• Eat a healthy, organic diet – fruits, vegetables, lean proteins, nuts, seeds, limit or avoid sugar.

• Limit alcohol and avoid smoking.

• Regular exercise – weight training and weight bearing exercise.

• Get enough sleep – improved sleep can support hormone regulation.

Male menopause - myth or fact? 12

• Reduce stress levels – practice meditation, breathing practices, yoga, walking, running.

• Reducing stress helps to lower cortisol and adrenaline levels, both which impacts testosterone levels. Since cortisol, the body's major stress hormone, is inversely correlated with testosterone concentrations, reducing its production may elevate testosterone concentrations.

• TRT – Testosterone Replacement Therapy can alleviate symptoms like fatigue, low libido, and mood changes. This medical treatment, however, needs to be assessed by your doctor to ascertain suitability, potential risks, and side effects.

Psychological Support:

• Address emotional changes - counselling/therapy.

• Share feelings, communicate with your partner and close friends.

• See a Naturopath to assist with a holistic wellness protocol and advice on herbal and nutritional medicine supplementation that can assist with hormone regulation, stress, nutrition.

Natural and Nutritional Supplements:

• Vitamin D – Optimal levels are crucial for testosterone

production levels.

• Zinc – assists testosterone production and synthesis.

• Magnesium – involved in hormone regulation, supports muscles and nerve function.

Herbs to increase Testosterone levels are:

• Fenugreek Seeds

• Withania (Ashwagandha)

• Panax Ginseng (Asian Ginseng)

• Tribulus

Male menopause can be verified and substantiated, in recent years it has become more commonly understood, with effective treatments available. History has shown, and shaped men to soldier on, not to communicate about their feelings and health concerns, particularly on the topic of andropause. Fortunately, there is plenty of information, support and medical or holistic natural solutions available to assist men navigate this changing phase of life.

HIGH STANDARDS OF SOCIAL & ENVIRONMENTAL IMPACT 100% CERTIFIED NATURAL SKINCARE Weleda Skin Food: Intensive nourishment for dry, rough skin. NOURISH YOUR SKIN.

Nutrient-rich broth

Be prepared to add another delicious creation from leading wellness brand Nutra Organics into your home –with their latest Chicken Bone Broth Concentrates just hitting the shelves.

The three delicious flavours (Natural, Native Herb & Lemon Paprika) nourishing with zinc & B vitamins to support immunity, energy and gut wellbeing, while boasting Australian free-range chicken bones, nourishing veggies, 30% collagen + protein.

In 1998, Mark & Darlene Powell started Nutra Organics on the kitchen table of their family home. Their passion for wholefoods came from their heart and soul - their family.

Focused on solving their customers’ problems with more new products that a) taste amazing, b) were easy to incorporate into everyday busy life, and c) had real health benefits, their trailblazing broth & collagen range were born in 2015 & 2017 - Australia’s first range of bone broth powders & targeted collagen supplements.

These innovative NEW Chicken Bone Broth Concentrates are packed with delicious flavours & nutritional benefits from the slow cooking of Australian free range chicken bones - the perfect combination to add to savoury meals and dishes. With better taste, better value and a better-for-you option, it’s easy to see why the broth range from Nutra Organics is award-winning.

“Our audience asked, so we did it! We started with plain broth powders and quickly expanded our range to 14 different flavour varieties of broths ranging from beef to chicken to vegetable. Only when we’re bouncing off the walls in confidence and excitement in a product’s flavour, quality and efficacy do we bring it to the market.” - Ricki Harrison, Nutra Organics COO

Broth versus stock – is there a difference?

The Chicken Bone Broth Concentrates (and powders) from Nutra Organics provide a nutritious alternative to store-bought stocks.

Chicken bones or beef bones are added to filtered water and apple cider vinegar (to maximise nutrient extraction) and then slow-cooked for hours. The broth is then strained for impurities and then the fat is skimmed off the top.

Check your labels - Stock commonly bought from the supermarket often is not slow-cooked and is packed with fillers, sugar, glucose, colours and preservatives. Stock is often made from beef and sometimes bones and vegetables. While so much information out there will tell you broth is made only from meat, make sure you are reading the labels as broth and bone broth are quite different. The gelatin in good quality bone broth helps to support health digestion and is incredible beneficial for those with leaky gut, irritable bowls and inflammation.

Bone Broth has been used for centuries to support immunity, gut, bones, glowing skin and so much more. Nutra’s Bone Broth Concentrates and powders are a nutritious alternative to homemade broth - because ain't nobody got time for 24 hours of slow cooking. Bone broth was traditionally used in Chinese Medicine, where it has long been said to strengthen kidneys and support digestive health and is often referred to as 'liquid gold'.

Aside from having bone broth in hot water first thing in the morning, it is fabulous added to home cooked meals such as lasagna, stews, soups, roast potatoes and pasta dishes. Fueling extra nutrients into your family meals unnoticed!

Signs your gut could do with some broth support:

• Skin irritations

• Bloated tummy and digestive discomfort

• Lowered immunity, frequent colds & flu’s

• Inflammation

Outside of this, Nutra Organics bone broth is a great option during times of intermittent fasting, idea for elimination diets, supporting uncomfortable period pain & cramping, Helping to reduce joint pain & inflammation or an easy way to fuel your body with essential nutrients & vitamins during times of stress or dis-ease.

To this day, the Nutra Organics team believes in quality above all else: real nutrition that delivers real results and tastes really delicious. What they have built over the last 25 years is truly a celebration of community, quality, and deep nourishment.

15 Nutrient-rich broth

Healthy gut = healthy skin

The Link Between Gut Health and Radiant Skin

In the pursuit of healthy, glowing skin, many of us invest in an array of skincare products and treatments. While external factors undoubtedly play a role in skin health, emerging research suggests that the key to radiant skin may lie within our gut. The intricate connection between gut health and skin health is a fascinating area of study that sheds light on the importance of nurturing our bodies from the inside out.

The gut-skin axis refers to the bidirectional communication pathway between the gastrointestinal tract and the skin. This complex relationship involves

a variety of mechanisms, including the immune system, hormonal signalling, and the gut microbiome. Disruptions in this delicate balance can manifest as skin conditions such as acne, eczema, psoriasis, and rosacea.

The Gut Microbiome: Guardians of Skin Health

At the heart of the gut-skin connection lies the gut microbiome, a vast ecosystem of trillions of microorganisms that inhabit the digestive tract. These microbes play a critical role in maintaining gut health by aiding in digestion, synthesizing vitamins, and modulating immune function. However, research indicates that the gut microbiome also exerts a profound influence on skin health.

16
Healthy gut = healthy skin

One of the gut microbiome's primary functions is to regulate the immune system, both locally in the gut and systemically throughout the body. A balanced gut microbiome promotes immune tolerance, preventing inappropriate immune responses that can contribute to inflammatory skin conditions. Conversely, dysbiosis, or an imbalance in gut bacteria, has been linked to increased inflammation and skin disorders.

Inflammation and skin conditions

Chronic inflammation is a common underlying factor in many skin conditions. Imbalances in the gut microbiome can lead to increased intestinal permeability, commonly known as leaky gut syndrome. This allows toxins, bacteria, and undigested food particles to escape from the gut and enter the bloodstream, triggering systemic inflammation. Inflammatory molecules can then travel to the skin, exacerbating skin conditions and promoting premature aging.

Hormonal Harmony

The gut microbiome also plays a role in hormone metabolism and signalling, which can impact skin health. For example, imbalances in estrogen and testosterone levels have been associated with acne flare-ups. Additionally, certain gut bacteria produce metabolites that can influence hormone levels, further emphasizing the interconnectedness of gut and skin health.

Nutrient Absorption

A healthy gut microbiome is essential for optimal nutrient absorption, including vitamins and minerals that are vital for skin health. For instance, vitamin A, zinc, and omega-3 fatty acids are known to support skin integrity, collagen production, and wound healing. When the gut microbiome is disrupted, nutrient absorption may be compromised, potentially leading to deficiencies that impact skin health.

Strategies for nurturing skin health

Maintaining a diverse and balanced gut microbiome is

essential for supporting skin health. Incorporating prebioticrich foods such as fruits, vegetables, whole grains, and fermented foods can promote the growth of beneficial gut bacteria. Additionally, probiotics, either in supplement form or through fermented foods like yogurt and kefir, can help replenish and maintain a healthy gut microbiome.

Furthermore, adopting a skin-friendly diet rich in antioxidants, omega-3 fatty acids, and collagen-building nutrients can help nourish the skin from within. Hydration is also key, as adequate water intake supports skin hydration and detoxification.

Naturopath recommended supplements that may help support gut & skin health:

of gold - Ultra Zinc +

The intricate interplay between gut health and skin health highlights the importance of taking a holistic approach to skincare. By nurturing our bodies from the inside out, we can support a balanced gut microbiome, regulate inflammation, and promote radiant skin. As we continue to unravel the mysteries of the gut-skin connection, integrating gut-friendly practices into our skincare routines may hold the key to achieving lasting skin health and vitality.

Nordic Naturals – Ultimate Omega Nutra Organics – Collagen Beauty Herbs

Nourishing meals

@cecilevadas

Bone Broth Cauliflower Soup

serves: 4 | time: 25 mins

Creamy cauliflower soup infused with nourishing bone broth. A hearty bowl to warm your soul.

Ingredients

• 1 large cauliflower, broken roughly into florets and stalk roughly chopped

• 4 garlic cloves, peeled

• 1 cup potatoes, peeled and diced

• 1 onion, diced

• 2 tbsp olive oil

• 3 cups water

• 3 tbsp bone broth

• 1 tbsp white miso paste

• 1 tsp salt

• 1/2 tsp freshly ground pepper

• 2 thyme sprigs

• 1/2 tsp adaptogenic mushrooms (ashwagandha)

• 1/2 cup coconut cream

• Microgreens, nigella seeds & radishes to garnish

Method

1. Pre-heat the oven to 200°c. Line a large baking tray with aluminium foil.

2. Place the cauliflower, garlic, onion and potatoes on the tray. Drizzle the olive oil over, mix well to coat and bake for roughly 30 minutes or until potatoes are soft to touch.

3. Pour the tray into a large pot, adding the bone broth, water, thyme, miso, salt and pepper. Bring to the boil.

4. Add the ashwagandha and coconut cream, allowing to warm through. Blend using a hand held mixer or pour into a food processor and blend until smooth.

5. Warm on the stove before serving into bowls, topping with microgreens, radishes & nigella seeds. Finish with extra oil if desired.

18
Nourishing meals

Salmon Potato Cakes

@selfbycjs

makes: 14 | time: 10 mins

Ingredients

• 3 large potatoes, peeled, boiled and cooled

• 2 tins The Good Fish Salmon

• 1 lemon, zest + ½ juiced

• 1 med onion, diced and cooked.

• 1 tbsp dill, finely chopped

• 1 heaped tsp dijon mustard

• 2 tbsp extra virgin olive oil

• ½ cup flour

• 2 eggs, whisked

• 1 cup bread crumbs of choice

• Salt and pepper

Method

1. In a large bowl, mash potatoes with extra virgin olive oil.

2. Once smooth, add lemon zest and juice, dill, cooked onion, dijon mustard and a generous pinch of salt and pepper. Combine.

3. Gently fold in salmon to potato mixture, ensuring some nice sized flakes are still visible.

4. Using a spoon, scoop a generous amount into your hands and shape into a ball. Place on a lined baking sheet and slightly flatten to create patties. Refrigerate for at least 10 minutes or overnight.

5. In three separate bowls place your flour, breadcrumbs and egg wash. Dip your patty into the flour, shaking off any remaining, then into the egg wash and then into breadcrumbs. Set aside and repeat to all.

6. In a medium sized frying pan, heat extra virgin olive oil over medium heat. Fry your salmon and dill potato cakes until they become golden and crispy on each side. Serve warm with your favourite aioli or mayo.

Mixed Berry & Thyme Tarts

@selfbycjs

makes: 4 | time: 25 mins | Gluten-free

Ingredients

• 2 cups Mt. Wilderberries Wild Berry Mix

• 1 tbsp thyme, fresh

• ½ lemon, zest

• 1 tsp vanilla extract

• ¼ cup honey

• 1 sheet Gluten Free Bakery Savoury Puff Pastry, defrosted

• 1 tbsp cornflour

• 1 tbsp grass-fed butter, melted

• 2 tbsp coconut sugar (optional)

Method

1. Preheat oven to 180°c fan forced. Line a baking tray with baking paper.

2. Once pastry has defrosted, roll it out with a rolling pin until it is approx. 2ml thick. It shouldn’t tear when you hold it up but rather be flexible and slightly larger. Cut into 4 squares.

3. In a medium bowl, combine frozen berries, cornflour, lemon zest, vanilla and thyme and mix well. Add honey and combine again.

4. Use a quarter of the mixture and pile it in the centre of one square of pastry leaving 1-inch border around the edges. Fold the edges over and press down on the corners to secure. Repeat for all.

5. Using a pastry brush, brush pastry with butter. Optional, you may like to sprinkle the pastry border with coconut sugar.

6. Bake in the oven for 25-minutes or until cooked and golden. Serve warm with vanilla ice cream.

Coconut life

At the core of Niulife's mission is a deep commitment to social responsibility and community empowerment, intertwined with a dedication to producing wholesome products that nurture both individuals and the environment.

Originating in the 1970s, Dr. Dan Etherington, an agricultural development economist, embarked on a mission in the Solomon Islands driven by the stark contrast between the region's natural abundance and the pervasive poverty gripping its communities.

Envisioning a future free from poverty, Dr. Dan recognised the transformative potential of coconuts, often revered as the "tree of life," in uplifting rural families. This led to the development of DME (Direct Micro Expelling) technology, a revolutionary hand press enabling individuals of all genders and abilities to extract Extra Virgin Coconut Oil at the source. By empowering local communities to establish small-scale businesses centered around coconut oil production, Niulife catalysed economic prosperity while fostering self-sufficiency and preserving traditional livelihoods.

With the success of this groundbreaking initiative, Niulife emerged as a beacon of hope, symbolising "new life" for communities.

Committed to ethical production practices, Niulife ensures that its Extra Virgin Coconut Oils are hand-pressed within an hour of opening the coconut, thereby preserving freshness, and maximizing nutritional benefits. Moreover, through Fair Trade partnerships, Niulife provides marginalised producers with equitable access to global markets, amplifying their voices and empowering them to shape their own destinies.

At the heart of Niulife's ethos lies a profound dedication to inclusivity and holistic well-being. Niulife’s extensive range of delicious, nutritious coconut-based products that are free from common allergens. Beyond its flagship Extra Virgin Coconut Oil, Niulife offers a diverse range of products, including marinades, seasoning sauces, MCT’s and everyday essentials like flour, sugar, desiccated and shredded coconut, vinegars, syrup through to soaps and coconut bowls.

Niulife’s range of “free for all” products aim to bring fun

and flavour back to the kitchen regardless of dietary restrictions. This includes Vegan Fysh Sauce, a soy-free range of Asian-inspired coconut amino sauces, and dairyfree coconut milk powder and ghee - catering to various dietary restrictions. Moreover, Niulife's commitment to inclusivity extends to individuals following a FODMAP diet, offering certified FODMAP-friendly options.

All Niulife products are free from soy, gluten, dairy, nuts, preservatives, MSG, and are Vegan, non-GMO, unrefined, natural, and certified organic where possible. By prioritizing sustainability, ethical production, and community development, Niulife empowers consumers to make a positive impact with every purchase.

Niulife is an Australian owned and operated business. The company gives 100% of the profits back to the villages via our DME Village for Life Empowerment programs based in the Solomon Islands, equipping communities with practical assistance to tackle food security, microbusiness investment, environmental protection, and improved women’s health outcomes & empowerment. They are serious about erasing poverty and empowering lives in some of the world’s poorest remote coastal communities. This is done through ‘trade, not aid’, with the programs designed to help local villages set up their own independent, sustainable, thriving enterprises that turn coconuts into jobs and income.

In essence, Niulife isn't just a brand—it's a movement. It's about harnessing the collective power of individuals to create a world where everyone has the opportunity to live a healthier, more fulfilling life. With each Niulife product, consumers aren't just making a purchase—they're making a statement, declaring their commitment to a brighter, more sustainable future for all.

Sadly, at the time of print Dr Dan Etherington passed away. His contributions and legacy will forever be cherished. Our sincerest condolences go out to the entire Niulife family for this immense loss. Our thoughts are with you during this difficult time.

Coconut life
21

The oral microbiome

The oral cavity is the second most densely populated microbiome outside of the large intestine. Microbiome is a term used to describe the complex and diverse community of symbiotic, commensal, and pathogenic microorganisms comprising of bacteria, protozoa, viruses and fungi.

Some of the microorganisms that reside in the oral cavity are beneficial, while others are less desirable or detrimental. The oral cavity provides an ideal environment for microorganisms to flourish on hard and soft surfaces eg. teeth, tongue, cheeks, gingival sulcus, tonsils, hard palate and soft palate. Undesirable colonies form biofilms on the hard surfaces of teeth which can lead to dental plaque; while others like Candida species, the most prevalent fungi in the oral mucosa, may lead to over proliferation on the soft surfaces.

The composition and balance of microorganisms within these biofilms impact many aspects of oral health, including tooth enamel and the risk of cavity development.

High dietary intake of refined carbohydrates accelerates the production of unfavourable microbes that metabolise sugar into acidic byproducts within dental plaque. The plaque traps and concentrates acids on the exterior surfaces resulting in demineralisation of the tooth. Demineralisation is where essential minerals are drawn from the enamel, the hard protective outermost layer of teeth. In a stable environment, alkaline metabolites produced by beneficial microorganisms help to restore normal pH, protecting the composition of tooth enamel allowing remineralisation to occur. If excessive sugar or highly processed carbohydrate consumption continues,

22 The oral microbiome

creating an undesirable balance and the plaque is not removed, demineralisation accelerates which leads to cavity formation in teeth.

Gum and dental health can be indicative of systemic health. Poor oral health can affect organs and tissues throughout the entire body including digestive, respiratory, cardiovascular, immune, nervous, hormonal, musculoskeletal, reproductive, urinary along with the integumentary system, the skin.

Dental caries and periodontal disease are two of the most common oral disorders. Oral biofilms can be difficult for the immune system to eradicate which may lead to the development of chronic inflammation, increasing the risk of gingivitis and periodontal disease.

A qualified holistic healthcare practitioner who can identify and treat the cause along with the whole body, is invaluable in these instances.

Naturopathic recommendations may include:

• Healthy eating, high fibre diet, eliminating sugar and refined carbohydrates.

• Avoid smoking which has been linked to increased susceptibility to periodontal disease and tooth loss.

• Appropriate dental hygiene routine using a remineralisation toothpaste, flossing daily, avoiding harsh mouthwashes that bomb out not only the bad microbes but also the beneficial ones, alongside regular dental visits.

• Probiotic strains specific for oral health to support dental hygiene, gum health, reduce plaque build-up, prevent caries, improve immune health, reduce bad

breath, tooth and gum sensitivity.

• Probiotics for dental health are commonly powders or lozenges, best taken last thing before bed, after your evening oral hygiene cleansing routine, ensuring the probiotic adequately coats oral surfaces.

Herbal and nutritional support:

• Vitamin c, zinc, bioflavonoids, calendula and gotu kola may help reduce inflammation and improve structural integrity along with accelerating healing time.

• CoQ10 may aid repair of gum tissue by decreasing permeability and inflammation.

• N-acetylcysteine aka NAC may inhibit biofilm formation.

• Increasing salivary secretions. Adequate hydration and saliva production has a protective effect on teeth along with preventing the oral mucosa from drying out. Support with conditions like mouth breathing, snoring, sleep apnoea, chronic blocked sinuses and dry mouth syndrome which encourage an over proliferation of undesirable oral microorganisms may also contribute to poor oral health.

There are many options for supporting the oral microbiome, alongside some remarkable practitioner supplements available in consultation with a qualified naturopath.

It’s not the way I look, but how I see. Free to be myself, in my own skin. The pursuit of wellbeing is my way of life.

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Comfort food

@cecilevadas

Mediterranean Two Cheese Baked Pasta

Vegetarian recipe by: @cecilevadas makes: 4 time: 45 minutes

Treat yourself to the flavours of the Mediterranean with our delightful Two Cheese Baked Pasta, bursting with vibrant flavours. Each comforting bite offers a savoury blend of Mediterranean goodness. Whether it's a cozy night in or a gathering with loved ones, this dish is guaranteed to satisfy your cravings and leave you wanting more.

Ingredients

• 250 grams Maidea GF Rigitoni

• 2 tbsp tomato paste

• 1/2 cup sun-dried tomatoes

• 1x 400gram tin diced tomatoes

• 1/2 cup red wine

• 3/4 cup chicken stock

• 1/4 cup olives, de-pitted and halved

• 1 cup frozen spinach, thawed &

Method

squeezed

• 1/2 cup artichoke hearts, halved

• 1 tsp fresh or 1/2 tsp dried oregano

• 1 tsp fresh or 1/2 tsp dried thyme

• 1 tbsp roughly chopped basil

• 3/4 cup diced mozzarella

• 1/3 cup parmesan

• 1 tsp salt

• 1/2 tsp pepper

1. Cook pasta according to the instructions on the packet but reducing the cooking time by 2-3 minutes. Drain and add to a large baking dish.

2. Add all remaining ingredients to the baking dish, reserving 1/4 cup mozzarella and 1/3 of the parmesan. Mix well and push to cover the baking dish evenly. Sprinkle with the remaining mozzarella and parmesan.

3. Bake in a pre-heated 180°c for 20-25 minutes covered and then a further 10 minutes uncovered or until the cheese has melted and golden.

24 Cover recipe

Winter essentials

Products we simply cannot find ourselves without this season.

1. Mt Wilder Berries Wild Blueberries

Did you know that wild blueberries boast the most potent anti-inflammatory properties? These nutrientrich berries are packed with essential vitamins, minerals, & fibre. Harvested with care & snap-frozen, they make a valuable addition to your diet.

5. Cheeki

1.9L Insulated Chilled Bottle

Achieve optimal hydration with this stainless steel insulated drink bottle, engineered to keep your water refreshingly cold or your beverages hot throughout the entire day.

2. Love Tea Immunity Tea

A naturopath-curated blend that combines organic herbs to promote healthy immune function. Featuring echinacea root, ginger, and rose hip, it offers an earthy taste with subtle hints of licorice, ginger & lemongrass.

6. Chia Sisters Immunity Berry Smoothie

Indulge in the freshness of this immunity berry smoothie. A blend of boysenberries, strawberries, and banana, it delivers a delightful balance of sweet and tart, all in a purely natural concoction.

3. Best of the Bone Turmeric & Ginger Bone Broth

Harness the power of broth for your immune system! Just add a spoonful to a cup of warm water for quick, delicious & nutritious snack. Plus, it's a fantastic base for creating rich soups & amazing sauces.

4. Endota Calming Sleep Mist

Experience relaxation in a bottle. Elevate your environment with this versatile sleep mist, designed to cultivate a sense of calm & promote restful relaxation. Unlock the secret to a rejuvenating night's sleep.

7. Weleda Skin Food

Experience intense hydration for your face & body with our deeply nourishing moisturiser. Specifically formulated to target very dry skin areas, it works to regenerate the skin's protective barrier, leaving it softer, smoother & calmer.

8. Herbs of Gold Vitamin C 1000 plus

Vitamin C plays a crucial role in supporting our immune systems. This easy to take formula, packs highstrength vitamin C enriched with antioxidants, enhancing both skin health & immune function.

With our NEW range of functional, protein rich, delicious drinking chocolates, Chai’s and Plant-based Broths..

Feel well this Winter
find us in store now NEW! Immune Support Beauty Sleep Time Recharge & Immune Gut Health & Immune

The inside scoop

Ella - Victoria Point

I absolutely love this product, it is my holy grail. I use it weekly and it is the perfect mix for a cleanse and detoxification after a hard days work! The feeling after you use the Eco Sonya Face Compost Purple Power Mask will sell itself. Highly recommend!

Sarah - Paddington

I love to treat myself to a Kommunity Brew Kombucha for its gut loving and refreshing benefits.

Joe - Chermside

Naturopath Natural Joe has a regular sweet indulgence, in particular the caramel sea salt from Tony Chocolonely it is so yum!

Haley - Murwillumbah

One of my favourite products is Endota Night Cream. I suffer from extremely dry skin and when I wake in the morning I can feel a difference in my face and the cream isn’t all over my pillow.

Protein. Iron. B Vitamins. Zinc. Folate. Vit C.

Children's immune health

As the days grow shorter and the air turns crisp, parents are once again faced with the challenge of keeping their children healthy through the winter months. The arrival of colder weather often brings with it an increase in colds, flu, and other respiratory infections. However, there are steps parents can take to help boost their children's immune system and minimize the impact of winter illnesses.

Before delving into strategies for strengthening immune health, it's essential to understand the immune system's role in defending the body against pathogens. The immune

system is a complex network of cells, tissues, and organs that work together to identify and eliminate harmful invaders, such as viruses and bacteria. In children, whose immune systems are still developing, providing adequate support is especially crucial.

Here are my top 5 tips for supporting a child’s immune system:

1. Use food as medicine – Nature has given us citrus fruits and leafy greens at this time of year which are immune

28 Children's immune health

boosting gems. Get stuck in and make a fruit salad with apples, kiwi, & oranges, squeeze some zest over your roasted vegies, or make a basil pesto dip (great way to get leafy greens into children’s diet).

2. Protein – A vital component for children’s growth, maintenance and repair for the body. Our bodies only produce 11 of the 20 amino acids that make up protein, so we need to get those additional 9 from our foods. Boiled eggs, nut butters, and yoghurts are a great source of protein and make easy to pack options in school lunch boxes.

3. Gut Health – 70-80% of the immune system sits in the GUT, where beneficial bacteria play a crucial role in immune function. By promoting the growth of beneficial bacteria, through prebiotic foods (banana, kefir, sauerkraut), and probiotic supplementation (listed below), indirectly supports immune health and may help reduce the risk of the common cold.

4. Exercise (and rest) – It’s easy on these cooler days to stay inside, but it’s crucial for not only the immune system, but also mental health that children get outside each day to maximise their vitamin D intake. Exercise helps reduce inflammation, improves circulation, and promotes the release of endorphins, which can enhance mood and reduce stress. On the other hand, if parents notice their child is getting sick, the best thing they can do is let them rest. During sleep, the body repairs and

regenerates cells, including those involved in immune function.

5. Hygiene – Simple hygiene practices can go a long way in preventing the spread of illness. Teaching children to wash their hands frequently with soap and water, especially before eating and after using the bathroom, can help reduce their exposure to germs.

While a healthy diet should provide most of the nutrient’s children need for optimal immune function, there will be times where they need some extra support from supplements and herbs. Here are a few of my favourite products in store that may help with keeping children’s immune system robust and strong.

s PURE
PURELY DELICIOUS Taking the best of the old world and combining it with new ideas. Celebrating food the way it used to be. Specialty breads featuring natural, wholefood ingredients. Gluten, Dairy, Soy www.venerdi.com.au FREE FROM
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@itsz.e.n One of the best probiotic drinks! Phenomenal for gut health!

@belinda.n.x Every meal I create uses organic or local sourced ingredients.

@dralisonshen Ginger to warm me today.

@soderlindjennie My favourite shop of all time.

@chloebankhair_ Love working next to Flannerys.

@emconleyy Breakfast in Miami!

@mz_zarah When he spots new carob chocy at our local.

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Yes, Autumn is kicking in and the humidity is gone.

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SAVO RY GOODNESS U

Indulge in our coconut amino sauces, brimming with savoury goodness as a healthier, gluten-free alternative to conventional sauces. With its versatile flavour profile, its the ultimate all-rounder for seasoning any dish!

SOY, GLUTEN, DAIRY, GMO & NUT FREE * VEGAN * PALEO NIULIFE.COM.AU
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