magnesium: nature's chill pill | gut health: the key to improving your immune function pain & inflammation | a natural approach to endometriosis & more
Cover recipe by Cecile Vadas. Recipe on page 11.
Product availability may vary between stores. This publication is for educational purposes only.
We recommend consulting your health care professional before consuming supplements.
Find your local store at flannerys.com.au
3 New In Store
From skincare to drinks, snacks & treats—here are our favourite new products in store.
4 Seasonal Self-Care
The cold weather invites us to support immunity, nourish with seasonal food & protect our skin.
6 Magnesium: Nature's Chill Pill
Natural ways to support better sleep & a calmer mind. Magnesium is one of our Naturopath Sara's go-to's.
8 Genitourinary Syndrome Of Menopause
Learn about the common condition caused by reduced oestrogen levels in the later stages of menopause.
12 Pain & Inflammation
How living with pain affects sleep, mood, mental health & your eating habits.
14 Crafted To Perfection, Quality You Can Taste
Bone Broth is back—discover its benefits for immunity, gut health & vitality with Nutra Organics.
16 Gut Health: The Key To Improving Your Immune Function
Your gut health is key to building & maintaining a strong immune system—learn more from our Naturopath, Kirra.
18 Winter Warmers
Get inspired with delicious, cosy winter recipes, including a creamy turmeric & coconut curry.
20 Feel The Difference: Changing The Way Raw Does Protein
When it comes to clean, high-performance nutrition, Raw by Amazonia delivers what your body needs most.
22 A Natural Approach To Endometriosis
Discover natural approaches to managing & reducing its symptoms for this complex & challenging condition.
25 Winter Essentials
From skin repair creams to kids' gut support & protein bars— discover our winter favourites.
26 Cold & Flu Prep
Get ready for cold and flu season with expert tips from our Dietitian & Nutritionist, Mikaela.
28 Meet The Grower: Eden Orchards
Explore Eden Orchards’ journey. Passion for quality & behind-the-scenes of harvest season.
4.
Looking for a way to flavour your soda water? This natural flavouring has no sugar, preservatives or carbs & makes up to 20 drinks— perfect for swapping out sugary options.
Make sure to check out these new products this season.
Struggling with eczema or psoriasis? This pH-balanced cream, dermatologically tested for sensitive skin, contains vitamin B12 & nigella sativa oil—it might be just what your skin needs to soothe & calm irritation.
6.
Sometimes your body needs a boost of electrolytes. Deliciously sweet & salty, this natural blend is packed with 1000mg of sodium, 210mg of potassium & 70mg of magnesium—feel the hydration!
7.
Looking for a tasty new snack? These single origin macadamias from Bundaberg, Queensland, are a true indulgence. Try them in Lemon Myrtle or BBQ for a fresh twist on a classic favourite.
As the cooler months settle in and we embrace cosy layers & warm drinks, winter presents a unique opportunity to take extra care of our health.
With the arrival of cold weather comes the chance to focus on supporting our immune system, nourishing our bodies with seasonal produce & protecting our skin from the elements. Here’s how you can stay healthy, energised & glowing throughout the winter season.
Eat with the seasons: nourish from within
One of the easiest ways to support your body during winter is by embracing seasonal produce. Nature knows exactly what we need at different times of the year & winter is the perfect time to indulge in root vegetables, hearty greens & citrus fruits.
Root vegetables like sweet potatoes, carrots & pumpkin are not only comforting but rich in beta-carotene, which is converted by the body into vitamin A—a nutrient that plays a crucial role in immune health. These veggies make for delicious roasted dishes, warming soups or stews that can keep you satisfied while also boosting your health.
Citrus fruits, including oranges, mandarins & lemons,
are packed with vitamin C—an essential nutrient known to support immune function. Start your day with a cup of warm lemon water or enjoy a fresh orange alongside your meals for a immunity boost.
Vitamin C is an essential nutrient that deserves a spotlight in your winter wellness routine. It plays a key role in supporting your immune system by aiding the production of white blood cells that fight off infections. While foods like citrus, kiwifruit & capsicum are excellent sources of vitamin C, a supplement can also be a great option to strengthen your body’s defences, particularly during flu season.
For enhanced immune support, consider pairing vitamin C with zinc— another nutrient that supports immune health by helping your body produce immune cells & repair tissues. For those looking to get the most from their supplements, liposomal vitamin C, which is absorbed more easily by the body, is a good choice.
Additionally, don’t forget about vitamin D. During the winter months, when sunlight exposure is limited, vitamin D levels can drop. This vitamin is crucial for immune function, mood regulation & bone health, so a supplement may be beneficial if you’re feeling a bit low in energy or lacking sunshine. Chat with our naturopaths in store for some supplement recommendations.
Protect your skin: moisturise & hydrate
Cold air, wind & indoor heating can leave your skin feeling dry, tight & irritated. Winter is the perfect time to switch up your skincare routine by opting for richer, more hydrating products. Choose moisturisers that contain ingredients like shea butter or jojoba which are known for their nourishing & soothing properties.
It’s important to remember that skincare isn’t just about the products you apply—it’s about staying hydrated from the inside out. Drink plenty of water, even if you're not feeling thirsty & consider adding herbal teas to your routine for warmth & hydration. Don’t forget your hands & lips—keep a nourishing balm on hand to prevent cracking & chapped skin.
Winter wellness habits
While supplements & skincare are key, winter wellness is about the little daily habits that add up. Consider these simple practices to keep your immune system strong & your body in balance:
• Prioritise sleep: Aim for 7–9 hours of restful sleep to help your body recover & regenerate.
• Stay active: Regular movement, whether it’s a brisk walk or indoor stretching, keeps your circulation flowing & supports overall health.
• Wash your hands frequently: Prevent the spread of germs by regularly washing your hands, especially after touching surfaces or being around others.
• Manage stress: Chronic stress can weaken your immune system, so make time for activities that help you relax, whether that’s reading, meditating or simply enjoying some quiet time.
Winter encourages us to slow down & embrace warmth, nourishment & self-care. By focusing on the seasonal foods that nature provides, supporting your immune system with key nutrients like vitamin C & taking extra steps to protect your skin, you can stay healthy & vibrant throughout the colder months.
This winter, embrace the season’s natural rhythms & give your body the care it deserves.
Herbs of Gold Elderberry Echinacea & Olive Leaf is a great-tasting blackcurrant liquid that contains herbs traditionally used in Western herbal medicine to relieve symptoms of common colds and flu.
Always read the label and follow the directions for use.
Suitable for 2yrs +
If you’ve ever found yourself staring at the ceiling at 2 a.m, mentally organising your entire week, you’re definitely not alone.
Getting quality sleep & managing stress is something that most people struggle with & sometimes, we overlook simple solutions like a mineral deficiency. Enter magnesium.
We’re always on the lookout for natural ways to support better sleep & a calmer mind. Magnesium is one of my goto recommendations & for good reason.
What is magnesium for?
This essential mineral is involved in over 300 enzymatic actions in the body. But where magnesium really shines is in its ability to help aid in sleep onset & quality.
Bonus: magnesium also helps with muscle relaxation, so if you’re the kind of person who needs that glass of wine to help you unwind at the end of the day, magnesium could be a healthy alternative to get you to physically & mentally unclench.
How does it help with stress & sleep?
Magnesium plays a key role in regulating neurotransmitters, particularly GABA (gammaaminobutyric acid), our body’s natural “off switch” which
helps calm the nervous system & prepare the body for rest. Optimal magnesium levels help people feel more relaxed during the day and experience deeper, more restful sleep at night.
Sign me up!
I try to get some magnesium through food—hello, dark chocolate & almonds—but it’s becoming increasingly difficult to achieve adequate levels without supplemental support. Most people are lacking in this powerhouse mineral & report feeling better when they include it in their supplement stack. I recommend incorporating at least 300mg of elemental magnesium each day.
With 12 commonly used types of magnesium found in various supplements & even more if you include the less common/experimental forms, it can be overwhelming to know which types to look out for. Let me help you!
Let’s cover a few of the main options:
Magnesium Glycinate
Bound with glycine, this may help with sleep onset, relaxation & nervous system support. It’s extremely well absorbed & tolerated by most.
Magnesium Threonate
This little gem crosses the blood brain barrier. What does that mean? It supplies your brain with the magnesium it needs. This form is great for brain fog & stress-related sleep issues (I’m looking at you my peri-menopausal/ menopausal friends).
Magnesium Orotate
Containing orotate, this form of magnesium may help support heart health & cellular energy production which may help support cellular repair & energy metabolism, especially in heart & muscle cells.
Magnesium Citrate
This option is often well-regarded for those experiencing constipation. It’s not only highly bioavailable & relaxing but has a gentle laxative effect that can be beneficial (if needed, of course).
Here are some popular options available in store
If you're looking for a delicious tasting drink - look for magnesium with enhanced flavourings such as mango, citrus or berry. Some combine the anxiolytic effects of passionflower & tension reducing glycine to improve sleep quality & regulate sleep patterns. Trade secret: You can take this during the day for instant relaxation effects.
A blend of various magnesium forms can be a great way to support both bioavailability & a range of effects. You can find products that provide 400mg of elemental magnesium in 4 different forms. They can as be available in tablet form if powders aren’t your thing. The ultimate relaxer.
Looking for a dedicated sleep blend?
Formulas containing magnesium glycinate & well-known calming herbs can help support relaxation & promote sleep onset—a helpful option for those looking to unwind & quiet a busy mind.
Like a cozy blanket for your brain & muscles, magnesium is here to save the day (or night). So please skip counting sheep & let this chill pill (or powder) work its magic!
Genitourinary
syndrome of menopause
(GSM) is a common disorder that results as a consequence of reduced oestrogen levels during the later stages of menopause.
GSM may affect the vulva, vagina & lower urinary tract causing atrophy (thinning) of reproductive & urinary tract tissue, making daily activities uncomfortable impacting quality of life. Symptoms include: vaginal dryness, itching, burning, stinging, painful intercourse, low libido, prolapse, urinary frequency, incontinence &
increased susceptibility to urinary tract infections (UTI). It is worth further investigation if you are experiencing recurrent UTI symptoms that do not resolve with repeated antibiotics, as this may be associated with GSM.
Similar symptoms may also present after surgical removal of the ovaries, cancer treatments including pelvic irradiation, chemotherapy & some medications as these can affect hormone production.
Natural treatment strategies of GSM are targeted towards optimising the health of the epithelial cells that line the vagina & urinary tract, along with enhancing the beneficial bacteria that reside within the vagina (vaginal microbiome). Optimising vaginal microbiome health can help prevent Bacterial Vaginosis & UTI’s along with alleviating GSM symptoms. Interestingly low
species diversity reside in a healthy vaginal microbiome (predominantly Lactobacillus species) conversely to greater species diversity in a healthy gut microbiome.
Lifestyle recommendations
• The vagina is self cleansing. Discontinue using soaps & douches, particularly chemical based perfumed washes. Avoid fragranced or harsh laundry detergents as they alter the pH of the vaginal microbiome & may cause irritation.
• Quit smoking. Smoking lowers oestrogen & is linked with faster onset GSM symptoms.
• Avoiding antibiotics where possible, as they may cause an imbalance not only in the gut microbiome, but also the vaginal microbiome.
• Consume nourishing, anti-inflammatory, healthy wholefoods with adequate protein, vitamin A, essential fatty acids & zinc.
• Adequate hydration can help prevent dehydration of mucous membranes along with diluting the concentration of urine reducing the risk of UTI’s.
• Movement & physiotherapy, especially strengthbuilding exercises focusing on core, back & pelvic floor may help prevent stress incontinence & prolapse, assisting with restoration of normal function.
• Lubricants & moisturisers may help relieve discomfort & improve function. There are many water, silicone & plant based oils (eg. olive, sweet almond & coconut). Check the label ensuring the product is free from irritating alcohol, mineral oils or preservatives. We stock pH balancing lubricants that contain pure organic nonirritating ingredients helping to improve moisturise content by re-hydrating vaginal tissue mimicking vaginal secretions. Use a lubricant that helps maintain a healthy vaginal microbiome!
Supplementation recommendations
• Zinc helps maintain the health of the vaginal lining & is
essential for tissue repair & integrity. Zinc supplementation has been shown to significantly improve vaginal dryness within weeks.
• Sea Buckthorn Oil: The brilliant orange nutritious berries high in antioxidants from this hardy plant are renown for skin regeneration & re-hydration of mucous membranes. This enhances the integrity of vaginal tissue, relieves vaginal dryness, itching & burning & may be beneficial for dry eye syndrome. Sea Buckthorn is well tolerated with no known side effects.
• Strain specific probiotics help to normalise the health & composition of the vaginal microbiome. Lactobacillus rhamnosus GR-1 & Lactobacillus reuteri RC-14 probiotic strains have been shown to decrease pathogenic yeast & bacteria including Bacterial Vaginosis. Strain specific probiotics are also beneficial in the prevention of recurrent menopausal UTI’s. Probiotics specific for the vaginal microbiome can be taken orally &/or inserted vaginally.
• D-mannose is a naturally occurring low GI sugar found in many fruits & vegetables that can help prevent & treat urinary tract infections. It works by inhibiting E.coli & preventing the adherence of bacteria to the bladder wall.
• Magnesium may help with bladder incontinence or frequency by exerting a relaxing effect on the bladder, enabling it to empty fully.
Always seek help from a qualified healthcare practitioner who will advise an appropriate treatment plan, diet & lifestyle advice as well as guidance regarding supplementation in the best form at the safest dose.
@cecilevadas
serves: 4-6 | time: 45-50 minutes | vegan | gluten-free high-fibre | comfort food | recipe by: Cecile Vadas
• 1 tbsp olive oil
• 1 small brown onion, finely diced
• 2 cloves garlic, minced
• 1 large carrot, diced
• 2 celery sticks, diced
• 250g fresh mushrooms, sliced
• 1 cup green lentils
• 2 tbsp tomato paste
• 1 tbsp tamari or soy sauce
• 1 tsp smoked paprika
• 1 tsp thyme (fresh or dried)
• 2 tsp vegetable broth + 2 cups water
• 1 tsp balsamic vinegar (for extra depth) optional
• Salt & pepper, to taste
• Optional: a handful of frozen peas
Potato-sage mash topping:
• 4-5 white potatoes, peeled & diced
• 2 tbsp olive oil or vegan butter
• 4–6 fresh sage leaves
• 1/4 cup plant-based milk (oat, soy, almond)
• 2 tbsp nutritional yeast (optional, for cheesy flavour)
• Salt & pepper, to taste
• Optional: pinch of garlic powder for extra savoury depth
1. Boil the potatoes until fork-tender (about 10–12 minutes) & drain well. While the potato cooks, gently heat olive oil or vegan butter in a small pan. Add sage leaves & sauté for 1–2 minutes until crispy & fragrant. Set aside — this will be blended into the mash later.
2. Heat olive oil in a large pan over medium heat. Sauté onion & garlic until softened. Add carrot, celery & cook for about 5 minutes, then stir in mushrooms & cook until juicy. Add tomato paste, tamari, smoked paprika, thyme, lentils & broth. Simmer for 5–7 minutes. Stir in balsamic vinegar & season to taste.
3. Once the potato is ready, mash or blend with milk until smooth. Add the sage-infused oil, nutritional yeast, salt, pepper & a pinch of garlic powder if using. Blend until creamy & smooth.
4. Preheat oven to 180°C. Spread the mushroom-lentil filling into a baking dish, then top evenly with the sage potato mash. Drizzle a little olive oil on top if desired. Bake for 20–25 minutes until hot & slightly golden. For extra crispiness, grill for 2–3 minutes at the end.
Living with pain impacts your quality of life. It can reduce your quality of sleep, affect your mood & mental health & influence your food choices. This can create a downward spiral, exacerbating your pain.
How you experience pain is unique to you. Your perception & response to pain input, your recovery time & your ability to “carry on”, all differ from person to person.
There are many types & causes of pain
Pain types include nerve, bone, visceral & somatic. You can also experience multiple types of pains at once.
Acute pain is usually short term & has a known cause, perhaps you have stubbed your toe or sprained your wrist. When pain lingers for longer than three months it becomes classified as chronic.
Irrespective of the type of pain, it all arises from inflammation
Inflammatory mediators include cytokines, neurotransmitters, growth factors & neuropeptides. They activate pain receptors & transmit pain signals. Inflammatory processes result in further degradation of tissues & progressive damage results in increased pain. Pain can even rewire your brain.
Inhibiting & suppressing inflammation is key to managing your pain
Many people try to manage with ani-inflammatory painkillers, however, herbs & nutritionals like turmeric
& magnesium may be used safely long term, reducing potential side effects that come with using NSAIDs.
Looking at your life holistically, discovering what can be contributing to pain & improving them, can really improve your quality of life.
Natural medicine has some wonderful remedies to reduce pain & inflammation. Herbs that can help include Turmeric, Boswellia, SPMS, White willow, Ginger, Jamaican dogwood & Devil’s claw.
Nutraceuticals like magnesium, PEA (Palmitoylethanolamide), collagen, vitamin C & antioxidants can be both anti-inflammatory & reduce free radical damage to cells.
Topical treatments like Arnica, Emu Oil, PEA & magnesium can help provide relief too.
Supporting collagen & connective tissue is very important, especially after injury or if you have Ehlers-Danlos, a connective tissue disorder that may cause a lot of pain & inflammation. Vitamin C & copper are two essential ingredients in supporting the bodies production of collagen. Fortigel & Tendoforte are two very specific collagen peptides that help support healthy tendons, ligaments & cartilage.
Let’s look a bit deeper at some key helpers
Curcumin, one of the active constituents in Turmeric, is highly studied for its antiinflammatory actions. Ayurvedic medicine traditionally combines ginger & black
pepper with turmeric to soothe & cool the tissues.
SPMs or “Specialised Pro-resolving mediators” are compounds that are naturally produced by omega 3 fatty acids & help relieve inflammation.
PEA or Palmitoylethanolamide occurs naturally in protein rich foods. Taking it in higher amounts as part of a pain & inflammation reduction plan can really help reduce pain especially for chronic & nerve pain. It requires a bit of persistence to feel the benefits, as you need to load up & saturate your receptor cells before you feel the difference.
Three of the most common pains that people seek help for
Back Pain: Topical oils or creams that are warming may help relieve lower back pain. An Epsom salt or magnesium bath can be a good way to soothe a sore back.
Arthritis: Kunzea balm may feel very soothing on arthritic joints, while adding collagen that includes fortigel can be a longer acting solution.
Headaches: Aromatherapy - a combination of lavender &
peppermint oils may be very helpful to some or try placing an icepack at the base of your neck. Retreating to a dark, quiet space & focusing on your breath may be exactly what you need.
When seeking help, articulating your pain as best you are able will really help get better treatment
Keep a log of when, where & how it hurts. Notice what makes it worse & what makes it better. Describe your pain. Is it hot, stabbing, throbbing, deep, heavy, tingly? Once you have noted this down, the trick is to think about it in a fresh way & then not focus on it anymore. For example, you’ve woken up with a sore knee. Log it in your pain diary that it feels 6/10 hot & tight. Then tell yourself “My knee doesn’t feel as cool & smooth as I’d like” & really focus on what feels good.
When you are taking your herbs or supplements tell yourself “This is going to make me feel wonderful”.
Knowledge, power & a bit of help from natural medicine will allow you to manage & resolve your pain.
Intensive nourishment for dry skin
Multi-purpose moisturiser
Face and body range
For healthy, glowing skin
Crafted to perfection, quality you can taste
In a world where wellness, nutrition & holistic health are top priorities, bone broth has made a powerful comeback. This rich, slow-simmered elixir, rooted in centuries-old traditions, is embraced by individuals looking to boost their immune systems, improve gut health & elevate overall vitality. But not all bone broths are created equal.
Packed with collagen, amino acids & essential minerals, bone broth supports the body’s natural functions in multiple ways:
• Gut health & digestion: The gelatin derived from collagen in bone broth helps maintain gut integrity, reducing inflammation & promoting healthy digestion. A strong gut lining is crucial for nutrient absorption & overall digestive health.
• Immune support: Bone broth is loaded with amino acids glutamine, glycine & proline, which fortify the immune system. A well-nourished body is better equipped to fend off illness & maintain long-term wellness.
• Joint & bone health: Collagen & essential minerals like calcium, magnesium & phosphorus support joint function & bone density, making bone broth an excellent choice for those looking to maintain mobility & strength.
• Skin, hair & nail vitality: The high collagen content in bone broth contributes to skin elasticity, hydration & overall youthful appearance. It may also strengthen hair and nails, making it a beauty-boosting addition to your daily routine.
Bone broth vs. stock: what’s the difference?
Many people mistakenly think bone broth & stock are the same, but the two differ greatly in terms of nutrition & quality. Traditional stocks are often filled with fillers, sugar & preservatives, lacking the slow-cooking process needed to extract vital nutrients from bones.
Nutra Organics Bone Broth, is slow cooked for extended periods to maximise the extraction of collagen, amino acids & minerals. Free from synthetic additives, their broth is naturally enhanced with the highest-quality herbs & spices, ensuring superior taste & nutrition.
The secret behind the sparkle: gentle lock technology
One of the unique features of Nutra Organics Bone Broth Powder is its natural sparkle—a testament to their innovative Gentle Lock Technology. This revolutionary drying process preserves the maximum nutrients, taste & vibrant color.
Gentle Lock Technology works by gently drying ingredients over a thin layer of warm water. This slow, controlled evaporation process removes moisture without damaging sensitive compounds, concentrating natural sugars & salts while maintaining essential nutrients. The result? A nutrient-dense, high-quality powder that retains
its full potency & brilliance—no artificial glitter needed!
Concentrated nutrition for gut wellbeing
Gut health plays a crucial role in overall wellness, impacting everything from immunity & digestion to sleep, brain function & even skin health. Supporting the gut with nutrient-rich foods is essential & bone broth offers one of the most delicious & effective ways to do so.
Nutra Organics Bone Broths contain naturally occurring essential amino acids like glycine & glutamine, which help soothe the gut and support the regeneration of the intestinal lining. With over 40% collagen protein, these bone broths provide the building blocks necessary for a healthy digestive system.
The superior ingredients in Nutra Organics Bone Broth Concentrates:
• Australian beef/free-range chicken bones: Responsibly sourced & slow-cooked to extract maximum nutrition.
• Over 40% collagen protein: Essential for gut health, joint support & skin vitality.
• Naturally occurring amino acids: Glycine & glutamine help rebuild & strengthen the digestive tract lining.
• Zinc-rich guava leaf extract: A natural source of zinc to support immune function & overall wellness.
• Apple cider vinegar: Enhances the extraction of collagen & essential nutrients from bones for superior nutritional benefits.
How to Incorporate bone broth into your daily routine
One of the best things about bone broth is its versatility. Whether you’re looking for a quick nutritional boost or a tasty base for meals, bone broth is easy to integrate into your diet:
• Sip it warm: Simply mix with hot water & enjoy a nourishing, savoury drink.
• Boost your soups & stews: Use as a base to elevate the flavour & nutrition of homemade meals.
• Enhance grains & legumes: Cook rice, quinoa, or lentils in bone broth for added flavour & nutritional benefits.
• Use in sauces & gravies: Infuse your favourite recipes with deep, umami-rich flavour.
Nutra Organics believe that wholefood nutrition should be accessible, delicious & effective. Designed to support modern wellness needs while honouring time-tested traditions of nourishment. Whether you’re seeking immune support, digestive health, or simply a comforting, nutrient-rich beverage, the Nutra Organics Bone Broth range is crafted to deliver optimal benefits for the entire family —one sip at a time.
Did you know that your gut contains 70-80% of your total body immune cells? Yes, your gut health plays a major role in developing & maintaining overall immune function.
If you experience symptoms such as:
• Recurrent infections
• Frequent colds & flu’s
• Mouth ulcers
• Environmental or food allergies or intolerances
• Skin rashes/eczema/psoriasis
• Frequent thrush or UTI’s
Then your gastrointestinal tract function may need some work. Dysfunction in the gut doesn’t always result in gut symptoms (such as bloating, diarrhoea, constipation etc). Some people will present with systemic immune issues, which can be confusing when trying to understand the root cause of your symptoms. Most of the time we reach for the immune function supplements to help & even though these can be incredibly powerful, perhaps focusing on gut health, gut lining integrity, a diverse microbiome & optimal digestion will achieve improved immune function for the long term.
The gut is known as the foundation for many crucial process in the body, including the immune system. It is our first line of immune defence when it comes to
pathogens & regulating the whole-body immune function. The gut lining acts as a physical barrier which aims to filter out unwanted microbes, so we want to keep it healthy & thriving.
However, with diets high in inflammatory foods, excess toxins in our environment, overuse of antibiotics & nonsteroidal anti-inflammatories we are seeing conditions such as leaky gut (intestinal permeability) on the rise. What this means is that the tight junctions- the cells that make up the integrity of the gut wall, become inflamed & ‘leaky’, leading to increased permeability, a comprised beneficial microbiome & reduced immune system function.
To improve immune function through your gut, we can combine specific nutrition & supplementation to reduce inflammation & improve microbiome diversity, which will have many benefits for your immune function. Some of our favourite gut healers include:
Aloe Vera Juice
A good quality aloe vera juice can dramatically improve gut function & reduce inflammation. Research has found that aloe vera juice may help to improve leaky gut & acts to enhance digestion & regulate bowel movements. If you experience constipation or slow transit time, aloe vera juice can improve bowel frequency whilst reducing inflammation. Enjoy it with lemon juice & sparkling water.
Irish Sea Moss
Irish sea moss is rising in popularity as a medicinal food & for good reason. Recent studies have found that consuming frequent Irish sea moss gel acts as a prebiotic, the food for your beneficial bacteria. It contains a high amount of dietary fibre & oligosaccharides, that work to improve gut inflammation & resulting in improved immunity.
Lactobacillus rhamnosus GG (ATCC 53103)
This specific strain of Lactobacillus rhamnosus has positive research pointing towards its benefits for improving intestinal permeability & reconfiguring the gut lining tight junctions. Lactobacillus rhamnosus also reduces inflammation in the gut & directly improves immune function, making it a great probiotic for gut & immune system health.
You may see this listed in a lot of gut products, but not many people realise the incredible benefits of marshmallow root & its actions for the gut. Marshmallow root is a mucilage, meaning that when you mix it with water, it develops a gummy- gel like substance which coats the digestive tract from the moment it enters your mouth - through to your intestinal lining. This mucilage that marshmallow produces is fantastic for healing & soothing irritation & inflammation.
In summary, if you experience recurrent immune issues, try gut healing support to target the underlying cause of impaired immune function.
For further support, you can find me at Flannerys Tewantin or visit your local store & speak with one of our Naturopaths.
@selfbycjs
serves: 3 | time: 30 minutes
Ingredients
• 1 tbsp extra virgin olive oil
• 1 brown onion, finely diced
• 1 tsp cumin, ground
• 1 tsp coriander, ground
• 1 tbsp garlic, minced
• 1 tbsp ginger, minced
• 1 tsp Totally Rawsome Turmeric Paste
• 1-2 tsp stock powder
• 1 cup water
• 1 can Honest to Goodness Coconut Milk
• 300g Nutrisoy Organic Tempeh, 1cm sliced
• 1.5 cups OWN Jasmine Rice, uncooked
• 2 bunches organic broccolini, steamed
• Chilli, optional to serve
• Lime, optional to serve
• Sesame seeds, optional to serve
Method
1. In a large frying pan, warm extra virgin olive oil over medium heat. Add in onion, garlic & ginger & cook until translucent. Add in cumin, coriander & turmeric paste & cook for 3-5 minutes or until fragrant. Ensure pan isn’t too hot here, you don’t want your aromatics to burn!
2. To the frying pan, add in your stock powder & water. Stir to ensure the spice blend is separated. Then add coconut milk, turning the heat to low whilst you stir gently.
3. Meanwhile, in a medium pot, cook jasmine rice.
4. In a separate pan, cook tempeh until golden. Set aside.
5. Once curry has thickened, remove from heat. Serve in bowls with steamed rice, golden tempeh, steamed broccolini & top with chilli, sesame seeds & a drizzle of lime!
serves: 6-8 | time: 15 min prep | 25 min bake
• 500g grass-fed beef mince
• 1 small carrot, finely diced
• 1 small brown onion, finely diced, sautéed
• 1 egg (plus 1 extra for brushing)
• 2 tbsp Best of the Bone Mild BBQ Bone Broth Sauce (in the mix)
• 1 tbsp fresh parsley, finely chopped (optional)
Method
• Salt & pepper to taste
• 2 sheets Careme all-butter puff pastry, thawed
• Sesame seeds & sea salt flakes for topping Dipping Sauce:
• 2 tbsp Best of the Bone Mild BBQ Bone Broth Sauce
• 1 tsp apple cider vinegar
• 1 tsp honey (optional for sweetness)
1. Preheat oven to 190°C (fan-forced) & line a baking tray with baking paper.
2. In a bowl, mix beef mince, carrot, onion, parsley, 1 egg & 2 tbsp BBQ bone broth sauce. Season with salt & pepper.
3. Cut each pastry sheet in half. Place a log of the beef mixture along the long edge of each half.
4. Roll tightly to enclose, seam side down. Slice each log into 3–4 mini rolls.
5. Place on tray, brush with beaten egg & sprinkle with sea salt flakes & sesame seeds.
6. Bake for 22–25 minutes, or until golden brown & cooked through.
7. While baking, mix your BBQ bone broth dipping sauce ingredients in a small bowl.
8. Serve warm, dipped generously in the sauce.
serves: 6 | time: 45 minutes
Crumble:
• 80g Organic Times butter, room temperature
• ½ cup milk of choice
• 1 egg
• 1 tsp vanilla extract
• 30ml espresso
• 1 cup self-raising flour
• ½ cup Flannerys OWN Coconut Sugar
• 2 tbsp Kunara Cacao Powder
Method
• 100g Tony’s Chocolonely dark chocolate, small chunks
• Pinch of salt
• COYO Vanilla Frozen Yoghurt, to serve Sauce:
• 2 tbsp Kunara Cacao Powder
• ¾ cup Flannerys OWN Coconut Sugar
• 1 ¼ cup boiling water
1. Preheat oven to 160°C fan forced. Set aside a 1.5L capacity baking dish or tray.
2. In a large bowl, whisk together butter, egg, vanilla, milk & espresso until just combined. Sift flour & cacao powder over top & gently combine. Stir in coconut sugar.
3. Pour mixture into baking dish. Press chocolate chunks in & lightly cover with batter.
4. In a small bowl, combine cacao powder & coconut sugar for chocolate sauce. Sprinkle over the top of the batter, creating an even layer of chocolate sugar. Pour boiling water over the back of a spoon evenly over your mixture. This ensures the water doesn’t disturb the sauce and batter mix underneath.
5. Place in oven and bake for 30-35 minutes or until cake springs back upon touch. *It’s important to not over bake otherwise you will lose that delicious chocolate sauce!
6. Serve immediately with vanilla frozen yoghurt or ice cream & berries!
When it comes to fuelling your body with clean, highperformance nutrition, what you put in your body mattersbut what your body can absorb & use matters even more.
That’s where Raw by Amazonia comes in.
Born from a desire to offer Australians a truly clean protein that delivers real results, Raw by Amazonia has rapidly become a trusted name in the world of natural health. But what sets it apart isn’t just what’s in the pack—it’s the thought, care & science behind every ingredient.
“The best supplement for you is the one your body digests the best,” Amazonia's Founder, Dwayne Martens.
It’s this belief that underpins the Raw range—protein that’s super digestive & hyper effective.
The raw truth: what’s really in your protein?
Many protein powders on the market today rely on lab-made chemicals, artificial ingredients & synthetic actives to cut costs & extend shelf life. But these can often be difficult for the body to break down & in some cases, they may pass right through your system without being digested at all.
Even more concerning, residues of pesticides like glyphosate are still common in food systems around the world. These toxic compounds can disrupt digestion & interfere with hormone balance—undoing all the hard work you’re putting into a good diet & regular movement.
Why Raw by Amazonia is different
From the ground up, Raw was designed to be genuinely clean & genuinely effective.
All Raw protein powders are:
• Australian Certified Organic (ACO)
• Low FODMAP Certified by Monash University
• Made from sprouted & fermented plant proteins
• Packed with digestive enzymes & a complete amino acid profile
This means no nasties, no hidden residues & no bloating. Just powerful nutrition your body can actually use—without the digestive discomfort common with some other proteins.
“Customers regularly tell us they can feel the difference with Raw—it’s lighter on the stomach, easier to digest & gives them real energy without the crash,”
— Amazonia's General Manager, Philip Bowden
Whether you’re lifting weights, juggling a busy schedule, recovering from training, or simply trying to eat a little better— there’s a Raw formula for you.
The Range
• Raw Protein Isolate: Pure, high-performance protein with maximum absorption.
• Slim & Tone: Supports metabolism & lean muscle maintenance.
• Gentle Digest: Ideal for sensitive stomachs with added digestive support.
• Collagen Plus: A blend of plant protein & beauty-boosting nutrients for skin, hair, nails, muscles & gut.
Each product is also rich in iron & includes digestive enzymes to support nutrient absorption & gut health.
Clean fuel, conscious choice
At Raw by Amazonia, sustainability isn’t a buzzword—it’s a core value. From sourcing certified organic ingredients to reducing environmental impact through responsible packaging, the brand is committed to doing better for both people & planet.
When you choose Raw, you’re not just buying protein. You’re backing a company that believes in educating, empowering & energising Aussies with real food nutrition they can trust.
Amazonia was founded on the belief that real, wholefood nutrition has the power to transform lives. Since launching its very first product in 2008, the brand has grown from a humble market stall to a global wellness company.
And the journey doesn’t stop here. We’ve long noticed a gap in the world of everyday supplements—so we set out to do things differently.
Soon, we’ll be unveiling a groundbreaking extension of the Raw range: a collection of real food-based vitamins & minerals that are super digestive, hyper effective & truly natural. Think real nutrients your body can use. You’ll feel the difference.
Endometriosis is a benign hormone-dependent inflammatory condition where endometrial tissue (which normally lines the uterine cavity) grows & spreads outside of the uterus. It affects approximately 10% of women of reproductive age, having a significant impact on fertility & quality of life.
It can be a debilitating disease causing chronic pelvic pain, heavy painful periods, pain during intercourse & other menstrual irregularities such as prolonged or irregular cycles. It is also associated gastrointestinal & urinary symptoms including bloating, diarrhoea, constipation & frequent urination as well as nonspecific symptoms such as fatigue, nausea, headaches & leg pain.
Although the exact mechanisms underlying endometriosis remain poorly understood, genetic, hormonal, immune, & environmental factors all play a role in its development. Natural & complementary therapies—including a healthy diet & lifestyle, along with the use of herbal & nutritional supplements—may help reduce inflammation, regulate hormones, minimise exposure to environmental toxins & support immune function. Together, these approaches may contribute to symptom relief & address some of the condition’s root causes.
Nutritional solutions
• An anti-inflammatory diet: A diet rich in omega-3 fatty acids, antioxidants & fibre may help to ease inflammation & oxidative stress, both of which are involved in endometriosis. Foods high in omega-3 such as salmon, fresh fruit & vegetables, leafy greens & some nuts may help.
• Avoiding aggravators: Reducing the intake of inflammatory foods such as processed foods, refined sugars, dairy, eggs & fatty meats may also help alleviate symptoms. Studies suggest that a high-fat diet may exacerbate the inflammation associated with endometriosis.
• Gluten-free diet: Some women find relief by adopting a gluten-free diet, due to its effects on limiting inflammation & improving gut health.
Herbal medicines
• Turmeric (Curcumin): Known for its anti-inflammatory properties, it may help decrease the pain & inflammation associated with endometriosis. Curcumin, the active compound in turmeric, has been shown to inhibit the growth of endometrial lesions. Products containing the herb Boswellia serrata may offer support for reducing inflammation.
• Vitex (Chaste Tree): May help balance progesterone levels & regulate menstrual cycles, which may help since endometriosis is often associated with
oestrogen dominance. Dong Quai is another herb that can help regulate menstruation & balance hormones. It may also improve blood circulation & reduce pelvic pain.
• Ginger: Ginger has anti-inflammatory properties & is commonly used to treat menstrual pain & nausea.
• Chamomile: has active constituents which may supress the growth of endometrial tissue.
• Green tea: has antioxidant & anti-inflammatory actions which can inhibit the growth of endometrial lesions.
Nutritional supplements
• Omega-3 Fatty Acids: Supplements like fish oil or flaxseed oil, which are high in omega-3 fatty acids, may help reduce inflammation & promote hormone balance.
• Magnesium: Magnesium supplementation can help relieve muscular cramps & pain associated with endometriosis.
• Vitamin D: Low vitamin D levels have been associated with an increased risk of endometriosis.
• N-acetyl cysteine (NAC): NAC has been shown to slow the growth of endometrial cells.
• Diindolylmethane (DIM): may be helpful for balancing hormones for some women.
Regular exercise, especially low-impact activities like walking, swimming & yoga may help reduce pain. Studies have also found that acupuncture can also modulate the immune system, lower inflammation & regulate menstrual cycles.
Stress management
Chronic stress can exacerbate symptoms of endometriosis. Practices such as yoga, mindfulness, deep breathing exercises, & meditation have been shown to minimise stress & improve quality of life.
In conclusion, endometriosis is a complex & challenging condition & there are many other natural approaches to managing & reducing its symptoms as well as treating its causes. If you would like further assistance with this health condition, please consult with a qualified health professional.
Foundational, daily hydration, using only the good stu .
Must-have products we are loving this season.
1. Switch Nutrition Mag3
Magnesium is an essential nutrient your body needs. Just add a heaped scoop of this 100% pure magnesium l-threonate to your water— it may help boost focus, memory & mental clarity.
2. Dayly Kids Gut Repair Orange Crush
Are your kids dealing with bloating, gas or irregular bowel movements?
This science-backed blend includes prebiotics, probiotics, L-glutamine & soothing herbs to support their gut. Vegan, sugar-free & free from nasties.
3. Sven's Island Miracle Manuka
Sourced from New Zealand's Great Barrier Island, this repair ointment contains potent Manuka & Kanuka oils—known for their skin-repairing & cleansing properties. These ingredients help restore softness, promote evenness & support healing.
4. Smart Protein Chocolate Chip Bar
Need a quick, healthy snack or a post-gym boost? Packed with 19g of protein, this ultimate chocolate chip bar is free from nasties—so you can enjoy it guilt-free.
5. Natural Life
Propolis & Manuka Spray
Be ready for cold and flu season with this traditional sore throat relief. Infused with propolis to support a healthy immune system & peppermint-flavoured, just spray twice a day for soothing relief.
6. Peppertux Turkish Pistachio Cream
Looking for a new spread?
This pistachio cream has it all—perfect for toast, waffles, pancakes or even ice cream & oats. Use it in smoothies or as a cake filling too. Gluten-free, vegan & free from palm oil & soy.
7. Carob Farm Orange Banjo Bear
Made from Australiangrown organic carob & real cocoa butter, this treat is sweetened with pure essential orange oil. It’s crafted with ethically sourced, grass-fed Aussie cows, vanilla pod & is soy-free.
7. Juniper Repair + Restore Hand Treatment
A lightly scented, quickly absorbed cream enriched with certified organic calendula, chamomile & seabuckthorn CO2. Repair & replenish dry, sensitive skin on your hands & other affected patches on your body.
Whether we are ready to lean into the slow-cooked meals & the brisk evenings, or we are desperately holding onto the warmth of summer, winter has well & truly fallen upon us.
For many of us, this change of weather is synonymous with the start of cold & flu season. We are more prone to sickness during the cooler months as viruses spread easier in cooler temperatures with lower humidity. Additionally, the colder weather reduces mucous secretion within the nose, which is often the body’s first line of defence against infection. These compounded together leave us more susceptible over the winter months. However, there are various dietary, supplement & lifestyle approaches that can be used to strengthen our defences.
Load up on key nutrients
There are several nutrients that play a key role in the optimal functioning of our immune system. Vitamin A
is used to form the mucosal barrier of the respiratory tract, which contains antiviral properties & is a natural defence mechanism of our immune system. Meanwhile, vitamin C enhances the actions of many immune cells & mediates inflammatory responses. Both vitamin D & zinc are needed for the normal functioning of many immune cells, with deficiencies linked to an increased risk of infection & impaired immune function, respectively. Finally, probiotics increase the quantity of several immune cells in response to infection & help to maintain the functioning of the mucosal barrier.
The nutrients involved in immune system function can be found in commonly eaten foods, particularly in some of the fruits & vegetables that are in season this time of year. Orange & red vegetables are some of the richest sources of vitamin A, including sweet potato, pumpkin & carrot. vitamin C is found in many fruits & vegetables, such as kiwifruit, strawberries & citrus fruits. Vitamin D is produced when our skin is exposed to sunlight, but can also be found in egg yolk, salmon & mushrooms. Meanwhile, sources of zinc include oysters, wheatgerm & pumpkin seeds. Probiotic bacteria are found in fermented foods, including sauerkraut, kimchi & yoghurt.
As much as a food as medicine approach to wellbeing is paramount, there are times when supplementation is recommended. We stock a range of supplements that support the immune system in prevention, during illness & to support recovery. Speak with one of our in-store practitioners for a personalised recommendation based on your current needs. Beyond supplements, there are some other small investments that might make you a little more comfortable. If a sore throat is bothering you, consider one of our throat sprays. If you are looking for relief from blocked sinuses, you can add an essential oil to your diffuser to help you breath easier.
While food & supplementation are important, consider the impact lifestyle factors have on the immune system. Chronic stress that persists for weeks, months, or years can suppress immune function. The quantity & quality of your sleep also matters, with eight hours a night recommended for optimum immunity. When sleep is disturbed, so is the normal functioning of
the immune system & this can make us more susceptible to illness. Finally, moderate-intensity exercise lasting more than 30 minutes on a regular basis supports immune function & decreases risk of infection. Beware of overexercising though, as tipping the scale too far in this direction has the opposite effect.
There are many approaches you can take to best support your immune system this winter. If you don’t already, consider adopting a preventative food as medicine approach to your diet. Prioritise foods rich in vitamins A, C & D, zinc & probiotics. Supplement when necessary & speak to one of our practitioners for tailored recommendations that suit your individualised needs. Reflect on what lifestyle adjustments are practical to incorporate into your day to day. Lastly, make sure to relish the slow cooked meals & the warming dishes while the cooler months indulge us. Spring will be upon us before we know it!
From humble beginnings in New Zealand’s cherry country, Eden Orchards has grown into a beloved brand, known for their 100% pure cherry & blueberry juices. We spoke with Founder Cameron Bignell to learn more about their journey, their passion for quality & what goes on behind the scenes during harvest season.
Tell us about the products you provide us with
Our 100% Pure Cherry Juice is made with over 2kg of sweet NZ cherries, has no added sugars or preservatives. Each daily serving of 50ml to 100ml packs a powerful punch of antioxidants & anti-inflammatory compounds, making it the ideal solution for sleep, joint pain & inflammation.
Our 100% Blueberry Juice is made with over 1.5kg of sustainably grown, hand-picked & expertly juiced NZ blueberries. Is bursting with vitamins, minerals & antioxidants, including anthocyanins that are credited for their anti-aging effects. Our Cherry & Blueberry Juice is an 85% Cherry & 15%
Blueberry mix which gives consumers the best of both worlds!
Tell us about Eden Orchards & how it all started?
My family have been growing cherries in New Zealand for over 30 years. As we expanded our orchard in 2015, we decided to create a juice range that could make use of the growing volume of imperfect cherries that we had no home for. We knew about the unique health benefits of NZ cherries & decided to make a 100% pure cherry juice that captured these benefits, so customers could enjoy them all year around.
Where are your orchards located?
We still grow cherries in the Tasman region of New Zealand but our juice factory is in Central Otago, where over 90% of New Zealand’s cherries are grown. We located our factory here in order to grow our volume to move closer to the action, ensuring we juice the cherries when they are fresh & the tastiest.
Are there any challenges you face at your orchards?
Our biggest challenge is making enough bottles in the short 6 week cherry season, to last us all year around. We found it critical to the high quality of our juice to make all of our bottles with fresh cherries, rather that frozen cherries or preserved juice. This makes it very hard to forecast & produce, but essential to keep the quality as high as possible.
What is so special about your range of juices?
Our juices are all 100% pure, have no preservatives or additives in them as well as the many health benefits they hold!
What does a typical day look like on the orchard during harvest season?
A typical day in the juice factory begins at 4.30am, where our team begin our 1.50 hour start up procedures. This is sanitising the equipment & cleaning to make sure there is nothing that can negatively impact the quality of our juice.
Our juicing, bottling & labelling staff all start at 7am. They are busy until 5pm making sure that the cherries are washed, juiced, pasteurised, bottled, capped, labelled, boxed & palletised. We have shared break-times so our seasonal staff can get to know each other & even employ our own scone maker to make sure our staff are happy & well fed during morning teas.
A typical day for me is going between our juice factory & the orchards that supply us. I visit the picking teams to make sure the cherries being picked are ripe & tasty, then I visit the packhouses to ensure all of the fruit our way is fresh, washed & up to our high standards.
From 5pm to 7pm we have our cleaning teams back in making sure all of the equipment is washed, maintained & shut down for the night. The managers of all of our areas pour ourselves some samples from the day to refresh, check the taste & talk about the plan for the following day.
How do you ensure the quality & freshness of your juices?
All of our juices are made in the seasons of their respective fruits, so we juice them as soon as they are picked & then they are flash-pasteurized (very high heat treatment very quickly) to kill bacteria, we then seal the bottles immediately. This process ensures the freshness & quality remains consistent throughout its two year shelf life.
Do you have a favourite way to enjoy your juices—any recipes or pairings you love?
I absolutely love making a sparkling cherry drink on a hot day. All it takes is opening our Pure Cherry Juice bottles & mixing
50:50 with sparkling water, over ice. It is a delicious, refreshing drink that still captures the beautiful cherry flavour.
Have there been any stand out moments or milestones for Eden Orchards over the years?
My stand out moments have all been the genuine interactions with our customers. These include customers approaching me at a farmers market, by phone call or email, explaining how the cherry juice has made a difference in their lives.
My most surprising interaction was a customs agent that pulled me aside while flying NZ to Australia. He noticed my branded work-shirt, pulled me aside & told me “how good that cherry juice is that you make, I’ve been sleeping better since taking it”, especially with his shift work.
How do you see your juices fitting into a healthy lifestyle?
Customers can have a glass of our juice with their breakfast to give them a natural energy lift for the day ahead or the Cherry juice shot after a workout for muscle recovery. Alternatively, enjoying some an hour before bed as they're naturally rich in melatonin, which may help support better sleep.
Apple season is in full swing with plenty of delicious varieties to enjoy. Winter is always a great time for creamy avocados, which will be in good supply! Expect multiple varieties on offer and great prices throughout the season. Kiwifruit is also back, loaded with vitamin C to help boost immunity through winter & should be around until season’s end.
Winter is the perfect time for citrus, with fresh Navel oranges hitting the shelves & a wide range of mandarins, tangelos, limes, grapefruit & blood oranges to follow. Queensland strawberries are just starting, with quality & prices expected to improve as the weather settles. Blueberries, full of antioxidants & great for brain health, should arrive by mid-winter & become more affordable later in the season.
Local winter veg is thriving—especially cabbage, broccoli & cauliflower from Brisbane, the Lockyer Valley & Sunshine Coast—packed with fibre & essential nutrients. You’ll also find plenty of other favourites like carrots, celery, fennel, leeks, parsnips, zucchini, eggplant & silverbeet.
Thanks for supporting our local farmers—your choices make a real difference!
Jahnoi - Tewantin
When I need a skincare allrounder, I reach for Juniper's Medi Balm. I love using it after oil serums to lock in moisture & keep my skin glowing! It’s also great as a lip balm & for soothing small bruises. With its beautiful organic & natural ingredients, what’s not to love?
Lucy - Maroochydore
I love Amazing Oils
Magnesium sensitive spray because it’s easily absorbed & relieves pain quickly. The handy spray bottle makes application easy & convenient too!
I don’t usually like sausages but these Eumundi Meat Chicken spinach & pinenut sausages are the BOMB. Everyone I’ve recommended them to loves them—& they’re a big hit with my grandkids as our go-to for home made hotdogs!
Linda - Store Support
Looking forward to a cozy night by the fire with two favourites: Hunted & Gathered dark chocolate (new in store!) & Tamburlaine Organic Merlot. Almond is my go-to. I don’t drink often, but this rich, fruity merlot pairs perfectly & brings a boost of antioxidants too!
@jesinta_franklin
The kids choose their snacks for their lunchboxes. A go to for our family.
@calvinlunt Breakfast stop at Flannerys for a bagel & juice.
@fernandohervas_mua Obsessed with Madame Tiger Nut Milk & feel so good drinking it.
@laurenepbath My main man helping out with our monthly organic stock up at Flannerys.
@francehazar1
I love Flannerys, I am here every week for my acai bowls & coffee!
@restorenaturopath
Convenient lunch with great ingredients. Super yum!
