Flannerys Winter Magazine 26

fibre maxxing | protein: how to optimise your intake | winter essentials longevity, vitality, energy & resilience | cultivated at the source: medicinal mushrooms 26

Welcome to winter. celebrating health, wellness & good food

Contents.

3 New In Store

This season we have a lot to enjoy - from healthy snacks, cooking oils, tallow skincare and wellness supplements.

6 Protein: How to Optimise Your Intake

Understanding protein basics and food sources to build strength, cognition and resilience.

8 Teen Health: Supporting Them to Thrive

From emotions to hormones, focus and body changes, our Naturopaths guide to providing a calm and grounded foundation.

12 Heard of Fibre Maxxing?

Why your gut is begging for more and the powerful link between your fibre intake and chronic disease.

14 Winter Got You Down?

Why we love Nutra Naturals bone broth to boost mood, collagen and immunity this winter.

16 Persistent Cough?

Five simple tips to build your immune system and support for a sore throat this winter.

18 Slow Comfort Food

Hibernate and feast on deliciously warm, nutrient rich meals that warm the body and soul.

20 SuperFeast Herbal Medicine

Discover how SuperFeast medicinal mushrooms can support your vitality, energy, immune and cognitive function. Cultivate well-being this winter.

22 Meet Your Farmer

The girls behind the incredible Microgreenies - supporting their community and your digestion one sprout at a time.

25 Winter Essentials Cover recipe by @cecilevadas Recipe on page 11.

Thoughtful favourites to support cooler days, comforting routines & seasonal well-being.

26 Longevity

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

It's not just biohacking - learn simple habits and nutrients that can support your vitality, energy & resilience as we age.

We recommend consulting your health care professional before consuming supplements.

From hormone support, digestion and vitality - Naturopath Amie is passionate about supporting the men in our lives to feel strong, both mentally and physically.

Find your local store at flannerys.com.au

28 Men's Health: Strong Starts Within

Make sure to check out these new products this season.

New in store

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1. Therapure My Postbiotic Butyrate

3. Loco Love Strawberry Vanilla Burst Chocolate

5. Tuttofare Roman Blue Tallow Balm

7. Maple Movement Energy Gel

Sodium butyrate for those experiencing IBS. A short chain fatty acid that helps restore beneficial gut bacteria, relief from digestive discomfort as well as healthy liver function and blood sugar levels.

Perfect with a cup of tea deliciously soft strawberry centre infused with antioxidant rich hibiscus flower and covered in dark chocolate.

Antioxidant-rich blue tansy & Roman chamomile soothe skin with anti-inflammatory properties. Grass-fed beef tallow + jojoba oil and olive squalane lock in hydration for soft skin.

A convenient source of carbohydrates to support energy + sodium to hydrate and replace electrolytes.

Designed with athletes and active individuals in mind.

2. Baja Gold Salt Mineral rich sea salt from the Sea of Cortez Mexico.

Sun-dried and unrefined.

With over 90 trace minerals to support hydration + electrolyte balance.

4. Flannerys Own Sparkling Water Hydrate your cells over the winter months with sparkling NSW alpine water.

6. Gevity Rx Goodtello Sin-free hazelnut spread: hazelnuts, cacao + MCT oil.

No seed oils or fillers in here!

Top smoothie bowls, spread on crumpets or bake with it.

8. Pyewackets Calm Bitters Naturopathically formulated calming digestive tonic, rich in antimicrobial Strawberry Gum to help gut microbiome balance and stress related digestive issues.

New In Store

3

Hibernation Season

Seasonal changes affect everyone differently. Winter signals the body to slow down, rest and keep hydrated to stay well.

Adapting to seasonal change can help us maintain balance within. The cool weather invites us to rest, revitalise and retreat within - focusing energy on our internal state to build energy for our immune system to ward off any colds & flu's.

Winter Wellness During the cooler months, it's helpful to adjust our diet and lifestyle to match what the body needs. From warming broths, soups and herbal tea - to root vegetables and warming spices such as ginger, black pepper, garlic and cinnamon.

Food has the ability to nourish and provide blood boosting circulation to help keep things flowing. Winter is also the perfect season to start your day with a warm bowl of porridge, topped with kefir, stewed fruits and cinnamon.

4

Hibernation Season

Try swapping the caffeine out for an inflammation reducing broth or medicinal mushroom tonic - your skin, gut and mood will thank you for it!

Vitamin D Vitamin D rich foods are also encouraged - such as mushrooms, fatty fish, plant based milks and eggs. This is especially important if you spend the majority of your day inside or feel you are getting less sunshine during the winter months. Vitamin D is essential for core bodily functions such as maintaining strong bones & teeth, building immune function and supporting nerve and muscle function. Low levels of vitamin D can directly impact neuro-inflammation and oxidative stress, as it helps to regulate the synthesis of neurotransmitters such as serotonin - crucial for mood regulation and ''brain fog''.

Dry Skin Relief Notice your skin feeling a little irritated, dry and dehydrated? The change in temperature can also affect your skin's microbiome - so invest in a good quality moisturiser. It's also a good time to check in with your laundry and personal care products to remove any unnecessary irritants or harmful fragrances - remembering

that our skin is our largest organ so it absorbs everything we connect it with.

The health of our skin can also reflect our internal gut health - so if you have any flare ups or concerns, pop in and speak with our Qualified Naturopaths.

Gut health and a strong microbiome can affect a range of body & hormone systems - and we recommend a personalised approach.

From probiotics, increasing fibre, consuming anti-inflammatory foods and minerals we can strengthen our gut microbiome to ensure our immune system, skin health and brain function remain strong.

Movement & Hydration Wet weather and cold mornings can certainly impact our desire to move. Stagnation can impact both our physical and mental ability - from reducing circulation as well as immune cell deployment. Movement, breath work and raising

your body temperature / heat rate helps to balance stress hormones as well as assist the body in removing waste. Start with a clear goal and build a healthy routine to set yourself up for success. Better yet - invite a friend or join a class for the community connection we often put to the side when the winter chill sets in.

By tuning into winter, we can focus less on ''hustling'' and more on recovery. It's a great time to focus on nervous-system regulation, intention and focus. If this year seems to be flying by - make the most of this seasonal change and turn your attention inward.

If you are feeling a little under the weather, our Naturopaths are here to guide you. From making a personalised liquid herbal to target any symptoms you are feeling (such as congestion and head colds), to supporting any dietary or supplement needs during the seasonal change.

We've also compiled a few healthy recipes and helpful tips to keep you feeling your best this winter.

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Protein Optimise Your Intake Protein is one of three Macronutrients found in food sources. Along with carbohydrates and fats, this nutrient is required in large amounts to piece together a complete meal. Dietary protein is one of the most popular, yet complex nutrients due to its benefits and lowered negative health impacts out of all three macros.

In food, amino acids are the building blocks of proteins, nine of which are considered “essential” to consume as they are not made in sufficient amounts by the body.

Protein’s basic uses are for growth, repair and to support cell structure. In fact, every cell in the human body contains protein, not just muscle cells.

A diet that consists of a suitable amount of protein from nutrient dense sources with all essential amino acids can provide the following benefits: • Lowered fatigue • Faster recovery from illness • Maintenance of lean muscle mass • Building strength • Blood sugar stabilisation

protein deficiency and their intake is essential due to high periods of growth. Highly physically active men are likely to require the most protein when calculating for body weight and activity. Women who are pregnant and lactating will also have different requirements. For the over 70 age group, base needs are the highest due to impaired muscle maintenance related to ageing.

Protein Targets The goal when consuming protein other than microscopic actions, is to maintain a lean muscle mass. This means that consuming the correct intake for your age, weight and gender has a protective effect on muscle tissue. The ability to sustain lean muscle is significant as it can help to lower waist circumference and improve overall health in the long term. For some, building on existing muscle will be a primary health objective. Activity level and type will impact how much extra protein you need. If you are sedentary, doing daily walks or an athlete, your needs will be different. 15 – 20 grams following resistance exercise is the best way to repair tissue and build strength. Spread your protein over the day and include it in every meal to gain the most benefits and reduce fatigue.

• Cellular health • Quality of life

Factors Impacting Intake Protein requirements differ across age, sex, activity levels, weight and health status. Children are most at risk for

Healthy Whole Protein Sources Even with food restrictions such as vegetarianism, protein needs can be met. Consider the following sources to include in your day: • Eggs • Quark or other low-fat dairy such as cottage cheese

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Protein: Optimise Your Intake

• Lean meat & fish • Chickpeas and hummus • Quinoa, amaranth, buckwheat, hemp & chia seeds • Tofu, tempeh and edamae • Baked beans and Ezekiel breads Pairing other “non-complete” protein sources together can also provide all the amino acids you need. For example, if you enjoy nuts and seeds, peas or legumes, pairing one of these groups with a grain source can complete the meal.

While 95% of Australian adults currently eat enough protein to meet their needs, the most popular source is meat. Diversifying your protein choices to include plant sources means that a variety of micronutrients can be consumed. There is also a lower chance of developing vitamin or mineral deficiencies which can occur with too much repetition in the diet.

When Supplementation is Useful The body has a preference for protein from a whole food

THE ICONIC MULTI-TASKER

CERTIFIED NATURAL SKIN CARE

source. Amino acids can then be broken down slowly and utilized as needed. However, single amino acid supplements can be used to achieve specific health goals. Choosing a protein supplement also comes down to taste, dietary preference and tolerability. Whey, pea, hemp, rice, bean, peanut and egg white protein powders are formulated to contain all nine essential amino acids, providing a convenient way to assist with an active lifestyle.

Protein powders should not replace healthy food sources when they are available. What you add to your smoothie or shake can make a nutrient dense meal and thus an excellent addition to a balanced diet.

By Jo Knight Qualified Naturopath (BHSc) @JoKnightNaturopath

Supporting Teen Health To Thrive The teen years are an intense transition for everyone in the family, for many reasons. Teens have unique needs and stressors. School, friendships, sports, hormones, and during this time, their whole body, including their brain, undergoes significant changes.

Our teens feel big emotions, and these messengers can be balanced by ensuring our gut health is optimal.

Most neurotransmitters are formed in the gut, and the fascinating thing about neurotransmitters is they guide our emotions. Neurotransmitters like serotonin and GABA play a key role in mood and emotional balance.

A healthy gut microbiome is essential for maintaining and balancing healthy neurotransmitter levels within the brain.

Encouraging our teens to eat a diverse variety of rainbowcoloured fruits, vegetables, nuts, seeds, eggs, meat or meat alternatives is an incredibly important factor in keeps our teens mentally well, by influencing the health and diversity of our gut microbiome.

Flower Power for Feelings Flower essences are an energetic healing system that can also be used by the whole family to balance and uplift mental, emotional and spiritual health.

Flowers, and plants, hold an innate intelligence - much like our human bodies.

With teens, flower essence blends

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Supporting Teen Health to Thrive

can help in times of acute stress, when its exam time and they are feeling pressure, and for processing emotions like angst and that feeling of not belonging. They can help tweens and teens adjust to change and enhance self-esteem. Something that a lot of our young people struggle with.

Helping Teens Build Healthy Routines Whilst it can be hard to balance school, with study, sports, family time and chores, having a solid sleep hygiene practice will help everything else flow.

Practice a no-screen-time hour, before bed every night.

Dim the lights. Have a warm shower or bath. A nighttime magnesium can be helpful in calming the mind in preparation for sleep. A simple, predictable bedtime routine can be a game-changer—helping teens sleep better, stress less, and keep their energy and metabolism on track.

systems, promotes feelings of safety and security, and allows much needed rest for their brains that are often "on" almost 24/7.

Balanced Plates, Better Hormones How teens eat plays a big role in how they feel. Rather than getting caught up in exact numbers, focusing on balanced, whole meals is what matters most. Aim for a good source of protein at each main meal (around 20–30g, depending on age and activity), alongside healthy fats like avocado or olive oil, plenty of fibre-rich foods such as vegetables, fruit, chia or flaxseeds, and enough carbohydrates to keep energy levels steady and moods balanced.

A simple way to support both gut and hormone health is to prioritise variety—aiming for 50–100 different whole foods each week helps nourish the microbiome and ensures a broad spectrum of nutrients.

Make a chart with a prize in your house to see who gets the most variety of real foods, teens respond well to gamifying a new habit change, so make it fun.

Using a multi, during times of rapid growth and change can help supplement what your teen is eating to help them hit the targets they need.

Connection with Family & Friends in Real Life It's super important for teens to experience "real-life" connection time away from screens. In this age of social media, our teens are bombarded with information and constant interaction with school mates. Time in nature, with loved ones, and no screens helps to reset frazzled nervous

You Know Best About What Your Child Needs Keeping in mind that as their brains grow and mature, they need our compassion and guidance as they learn how to be happy, capable humans. Nurture yourself too and lead by example. If you’d like personalised support, our naturopaths are here to guide you and your teen’s unique needs.

By Amy Wynne Qualified Naturopath BHSc @amy_wynnenaturopath

40% collagen protein

Makes 6.2L

Naturally delicious

@cecilevadas

Thai Pumpkin Soup with Sesame Tofu

Cover Recipe

serves: 4 | prep time: 15 mins | cook time: 40 mins

Ingredients: • 600 - 800g pumpkin, (kent or butternut) peeled and cubed

• 1L vegetable stock

• 2 tbsp sesame oil

• 250 grams firm tofu, pressed & cubed

• 1 small onion, chopped

• To garnish: fried shallots, red chilli, Thai basil, crispy baguette

• 3 garlic cloves, minced

• 1-2 tbsp fish sauce (to taste)

• 1-2 tbsp Turban Chopsticks Red Curry Paste • 400ml coconut milk Method: 1.

Heat half of the oil in a frying pan over medium - high heat. Fry tofu until golden and crispy on all sides (roughly 10 mins).

Remove and set aside for later.

2.

Heat remaining oil in a large pot over medium heat. Add onions and pumpkin. Sauté until soft (3-4 mins).

3.

Add garlic, curry paste and a pinch of salt. Cook until fragrant.

Then add stock and cook for a further 20 mins or until the pumpkin falls apart.

4.

Add coconut milk and blend (with a stick or counter-top blender) until a soup consistency forms.

Stir in fish sauce and seasoning to taste.

5.

Ladle soup into bowls, top with crispy tofu and garnish with Thai basil & crispy shallots. Serve with fresh baguette!

Fibre Maxxing:

Why Your Gut Is Begging For More “Fibre maxxing” might sound like social media slang, but it’s highlighting a very real nutritional gap. In simple terms, it’s about consistently meeting your daily fibre needs — something most of us fall well short on.

build fibre across your day — supporting digestion without overwhelming the gut. Because while fibre is essential, increasing it too quickly can lead to gas and bloating — not exactly the goal!

The catch? When fibre intake is low, the effects can show up everywhere — from sluggish digestion and irregular bowels to an increased risk of chronic conditions like cardiovascular disease, type 2 diabetes and gut disorders.

And let’s be honest… when your gut isn’t happy, it doesn’t stay quiet. Think bloating, brain fog, skin flare-ups and that all-too-familiar “something just feels off” feeling.

Wholefoods are incredibly valuable, offering a variety of fibres that support the gut in different ways. The challenge is that most people aren’t eating them consistently, every single day. This is where fibre supplementation can offer practical support.

Are You Fibre Maxxing?

Fibre maxxing isn’t about replacing real food:

Most Australians consume just 20–22g of fibre per day — well below the recommended 25–30g. Getting the basics right can have a powerful effect on your overall health.

Fibre-rich wholefoods like legumes, seeds and vegetables should form the foundation of your intake. But consistency is key. Rather than large amounts in one sitting, aim to

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Fibre Maxxing: Why your gut is begging for more

It’s about shifting your mindset.

Instead of viewing fibre as something you reach for occasionally, it becomes a daily habit that supports gut health over time.

Traditional fibre supplements often rely on creating a mechanical response.

In contrast, modern prebiotic fibres — such as PHGG, acacia fibre and green banana resistant starch — work

more gently by nourishing the gut environment. These fibres feed beneficial bacteria, helping the gut function more efficiently and consistently.

As these fibres are fermented in the colon, they produce short-chain fatty acids, which play an important role in maintaining the gut lining, supporting digestive comfort, and promoting overall gut health. This is why they are well suited to daily use — not just occasional support.

but it can help bridge the gap on the days when intake falls short — which, for most people, is quite often.

If fibre has felt like a “sometimes” habit, consider this your permission to upgrade.

Fibre maxxing is a more realistic, sustainable approach: daily, gentle, and built for real life.

If you’re increasing fibre intake or have a sensitive gut, start slowly and speak with a qualified health professional.

Make it easy, make it consistent Usability matters. An unflavoured prebiotic fibre can be easily added to what you’re already doing — smoothies, coffee, oats or meals — making it simple to increase your intake without changing your routine.

Flavoured options offer another approach, turning fibre into something light, refreshing and enjoyable, rather than something that feels heavy or medicinal.

And that’s an important part of the equation — because if it’s enjoyable, it becomes consistent.

A fibre supplement should never replace wholefoods,

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

Winter Got You Down?

Broth Up! Discover Nutra's premium bone broths crafted to nourish, restore and support your body through the colder months.

As the temperature drops and the days grow shorter, it’s natural to seek out warmth, comfort and nourishment.

Winter invites us to slow down, lean into daily rituals and support our bodies in more intentional ways.

Nutra Naturals’ premium bone broths offer exactly that a simple, wholesome staple designed to help you feel your best from the inside out. After all, taking your health to a different place might just start with something as simple as what’s in your cup.

Crafted using Australian grass-fed beef and pasture-raised chicken bones, Nutra’s broths honour traditional methods while embracing modern convenience. Each batch is carefully prepared through a specialised process - pressure cooked to extract nutrients, filtered to remove excess fat, and then either condensed into a rich, spoonable concentrate or gently dried into a versatile powder. The result is a deeply nourishing product that fits seamlessly into even the busiest routines.

Naturally rich in collagen, zinc and B vitamins, bone broth has long been valued for its ability to support immunity, gut wellbeing and overall vitality, especially during winter.

It’s also a source of key amino acids like glutamine, glycine and proline, which help maintain the integrity of the digestive system. Whether you’re starting your morning with a warm cup or adding a boost of nourishment to your favourite recipes, it’s an easy and delicious way to prioritise your health.

What sets Nutra Naturals apart is its commitment to quality at every stage. Each broth is made without synthetic preservatives, fillers or unnecessary additives - just clean,

wholefood ingredients you can trust. The result is a product that’s not only nutrient-rich, but also full of natural flavour, with significantly less fat and higher protein (concentrates) than many alternatives - loved by nutritionists, naturopaths and your great, great, great granny.

preserved during the drying process, resulting in a highquality, shelf-stable powder that retains all the goodness of traditional broth. Combined with responsibly sourced ingredients and rigorous third-party testing, it’s a level of care you can taste in every spoonful.

Beyond its nutritional benefits, bone broth is also incredibly versatile. Stir a teaspoon into hot water for a comforting daily ritual, sip it between meals, or use it as a base for soups, stews and sauces. It’s a small addition that can make a meaningful difference - helping you stay fuller for longer, support recovery after exercise, and maintain hydration with naturally occurring electrolytes.

And while bone broth is often confused with stock, the difference lies in both process and purpose. Unlike many supermarket stocks, which are designed primarily for flavour, true bone broth is slow-cooked to extract nutrients from bones and connective tissue, delivering both depth of flavour and genuine nourishment.

Rich in collagen, zinc and B vitamins, bone broth has long been valued for its ability to support immunity, gut wellbeing and overall vitality.

For those looking to support beauty from within, bone broth offers an added benefit. Its naturally occurring collagen helps maintain skin structure and elasticity, while also supporting healthy hair and nails - making it a simple yet effective addition to your daily routine.

Nutra Naturals also leads with innovation. Its exclusive Gentle Lock Technology ensures that nutrients, flavour and colour are

This winter, make your wellness ritual even more nourishing, and a little easier on the wallet. For June, enjoy 20% off all Nutra bone broth concentrates, and in July, take 20% off our full range of broths. It’s the perfect time to stock up, try something new, or share a little warmth with the people you love.

Sip it, cook with it, or make it part of your everyday routine - because when winter rolls around and you hear that first sniffle, it might just be time to broth up.

June Offer: 20% off Nutra Naturals Broth Concentrates July Offer: 20% off all Nutra Naturals Broths *not in conjunction with other offers

The Heart Behind Amazing You

15

Persistent Cough?

Five ways to Support We’ve all been there—the shift from summer into autumn and winter, when coughs and colds seem to make their way through homes, workplaces and communities.

long history of traditional use for supporting respiratory health. They are commonly used to: • Help maintain healthy respiratory function

Coughs can vary in presentation.

Some feel dry and irritating, while others are more productive and accompanied by mucus. Both can feel draining in their own way, particularly if symptoms become more noticeable at night. The good news is that there are a range of gentle, supportive strategies that may help you stay more comfortable while your body naturally recovers.

• Support the body's natural clearance of mucus • Soothe irritation in the throat and airways Many of these herbs are considered demulcent or soothing, meaning they help coat and calm irritated tissues within the throat and respiratory tract.

If sleep is being disrupted by coughing, some herbal preparations may offer gentle, soothing support— particularly when taken in the evening.

2. N-acetylcysteine (NAC)

1. Traditional Herbs Herbs such as mullein, ivy leaf and elecampane have a

16

Persistent Cough?

NAC is a precursor to glutathione — one of the body’s key antioxidants.

It may: • Support the body’s antioxidant capacity • Assist the body’s natural inflammatory balance • Help maintain normal mucus consistency This last point is particularly important.

When mucus becomes thick and difficult to clear, it can contribute to the sensation of a lingering or “chesty” cough.

Supporting healthy mucus flow may help the body move through this phase more comfortably.

Due to its role in supporting these natural processes, NAC is often included in practitioner-only supplements designed for respiratory and immune support.

3. Elderberry Elderberry has a long tradition of use during the colder months and is often enjoyed as a syrup or juice. It is commonly used to: • • •

Provide antioxidant support Help soothe the throat Support general wellbeing during seasonal challenges

Sipping warm elderberry preparations throughout the day can be a simple and comforting way to stay hydrated while supporting throat comfort—especially during times of increased seasonal stress.

4. Manuka Honey Manuka honey has a long history of traditional use for soothing the throat and is now supported by emerging research. It's graded to verify its purity and potency - the higher the grade (MGO) = the higher the antibacterial strength.

It may: • Help soothe throat irritation • Support comfort during occasional coughs • Provide antioxidant support

Potent Herbal Medicine.

Australian owned and manufactured.

RESPIDEFEN® Cough Medicine now available in store.

Its naturally thick texture helps coat the throat, which can be particularly soothing when a cough feels dry or irritating.

A spoonful on its own, or stirred into warm (not hot) herbal tea, can be a simple and comforting ritual— especially in the evening when cough symptoms may feel more noticeable.

5. Chest Balms Chest balms use essential oils to offer gentle respiratory support, while the aromatic vapours can help promote a sense of easier breathing.

Applied to the chest or upper back, they work through both scent and sensation, creating a warming or cooling effect that many people find comforting—particularly at night. While they don’t treat the underlying cause of a cough, they can be a helpful addition to a broader support routine, especially when chest discomfort or a “heavy” feeling is present.

Supporting your recovery Alongside herbs and nutrients, simple lifestyle measures can make a meaningful difference. Staying well hydrated, enjoying warm fluids, and prioritising rest all play a role in supporting the body’s natural recovery process.

If you’re experiencing a persistent or worsening cough, it’s always important to seek appropriate medical advice.

For mild seasonal symptoms, combining rest, hydration and supportive nutrition alongside traditional herbs may help you feel more comfortable as your body moves through the season.

If you’d like personalised guidance, speak with one of our naturopaths in-store—our team can help you choose options suited to your individual needs.

By Kirra Morrill Qualified Naturopath BHSc sunshinecoastnaturalhealth.com.au

slow winter comfort Kitchari serves: 4 | time: 1 hour Ingredients: • 1 cup basmati rice, rinsed • 250g Love My Earth Zesty Turmeric Dahl mix • 4-5 cups bone broth (+extra water if needed) • 2 tbsp ghee • ¾ tsp salt • 1 tsp turmeric paste, optional • 1 tsp cumin seeds • 1 tsp mustard seeds • 1 tsp fennel seeds • 1 thumb of ginger, grated • salt to taste To serve: • coconut yoghurt • fresh coriander, chopped • fresh lime Method:

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@selfbycjs

1.

In a large pot, heat the ghee over medium heat. Add cumin seeds, mustard seeds, and fennel seeds. Let them sizzle for 30–60 seconds until fragrant.

2.

Stir in the ginger and turmeric paste (if using), cooking for another minute to deepen the flavour

minutes, stirring occasionally so it doesn’t stick. Add extra broth or water if it becomes too thick before everything is soft and creamy.

3.

Add the rinsed basmati rice and the dahl mix.

Stir well so everything is coated in the spiced ghee.

It should look like a porridge consistency where the rice and lentils are soft and slightly broken down.

4.

Pour in bone broth (start with 4 cups). Stir through and bring to a gentle boil. Reduce heat to low, cover, and simmer for 35–45

Slow Winter Comfort

5.

Spoon into bowls and top with a dollop of coconut yoghurt and fresh coriander!

Sticky Date Pudding serves: 6-8 | time: 45 mins Ingredients:

• ½ tsp cinnamon

• 1 cup Medjool dates, pitted & chopped

• 1 tsp vanilla extract

• 3/4 cup boiling water

• pinch of salt

• 1/2 tsp bicarb soda

Toffee Sauce:

• 2 eggs

• 1/4 cup almond butter

• 1 cup almond meal

• 1/4 cup maple syrup

• 1/4 cup olive oil or melted coconut oil / butter

• 1/2 cup cream

• 1/4 cup maple syrup or honey @selfbycjs

• 1 tsp baking powder

• 1 tbsp coconut oil • pinch of sea salt

Method: 1.

Preheat oven to 170°C (fan-forced) & grease or line a small baking dish.

2.

Soak the dates in boiling water with the bicarb soda for 10 minutes to soften.

3.

Blend the soaked dates (with water), eggs, almond meal, oil, maple syrup & vanilla until smooth.

4.

Add the baking powder, cinnamon & salt.

5.

Combine wet & dry ingredients, then pour into the prepared dish.

• 1/3 cup cacao butter (melted)

6.

Bake for 25–30 minutes until just set & a skewer comes out clean.

• 3 tbsp cacao powder

7.

For the sauce: Warm all ingredients together in a small saucepan over low heat until glossy & smooth. Thin with extra milk if needed.

8.

To serve: Pour warm sauce over the pudding, add a dollop of coconut yoghurt or Greek yoghurt & finish with a sprinkle of chopped nuts or sea salt flakes.

Almond Butter Fudge serves: 16 | time: 15 min + setting Ingredients: Chocolate Layer

• 2-3 tbsp maple syrup • 2 tbsp coconut cream • pinch of salt Almond Butter Layer • 1/2 cup almond butter • 2-3 tbsp coconut cream • 2 tbsp maple syrup • 1/2 tsp vanilla extract • pinch of salt

Method: 1.

Line a small loaf tin or container with baking paper.

2.

Gently melt cacao butter in a saucepan over low heat.

Remove from heat and whisk in cacao powder until smooth.

Add maple syrup, coconut cream and sea salt and stir until glossy and fully combined. Pour into the lined tin and spread evenly. Place in the fridge for 15–20 minutes until just set.

3.

In a bowl, mix almond butter, coconut cream, maple syrup, vanilla and sea salt until smooth and thick but spreadable.

4.

Spread the almond butter mixture over the chocolate layer and smooth the top

5.

Chill for at least 2–3 hours or until fully set. Lift out and slice into 16 squares. Store in the fridge. @cecilevadas

Autumn Feasting

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Cultivated at the Source

SuperFeast.

Changing The Way We Think About Herbal Medicine

There's a quiet revolution happening in the world of herbal wellness and it doesn't announce itself with flashy packaging or miracle-cure promises. It happens in the mist-covered mountains, in soil that hasn't seen a pesticide, in the hands of farmers who have grown medicinal herbs the same way for generations. This is where SuperFeast begins.

Founded by Mason Taylor, SuperFeast is an Australian medicinal mushroom and tonic herbalism company built on a single, uncompromising premise: that the herbs you put in your body deserve the same reverence, traceability and integrity as the most carefully sourced food on your plate. And then some.

The Superfeast Difference Superfeast specialises in Di Dao-sourced medicinal mushrooms and tonic herbs, the kind used in Daoist herbalism for over two thousand years. We're talking about Lion's Mane, Reishi, Tremella, Schisandra, and a range of adaptogenic blends designed to support your body at a foundational level: immunity, energy,

hormonal health, cognitive clarity, and long-term resilience.

These aren't trend supplements. They are some of the most rigorously tested, time-honoured herbs on the planet and SuperFeast is one of the very few brands bringing them to you with the sourcing standards to back it up.

The Di Dao Difference Di Dao is a Chinese concept that translates roughly as "the authentic place" the idea that each herb has a native region where it grows best, where the climate, soil, altitude and ecosystem produce the most potent, most medicinal version of that plant. SuperFeast sources each herb exclusively from its Di Dao origin.

That means traveling to remote, rural farms up into mountain ranges, across provinces, through extreme terrain to work directly with independent farmers using traditional growing methods. They understand the land. This is not box-ticking; it is a relationship.

The result? Herbs grown where they want to grow, stressed by the right elements, packed with the bioactive compounds your body actually needs.

How SuperFeast is Made, No Shortcuts Once harvested and sun-dried, the herbs undergo a meticulous extraction process. Unlike many brands that sell whole-ground mushroom powder (including the mycelium grown on grain, essentially starchy filler), SuperFeast uses only the mushroom fruiting body, extracted to a 10:1 ratio. That means every 1 kg of SuperFeast extract powder contains the equivalent of 10 kg of whole herb.

Each individual herb has its own precisely calibrated temperature and pressure profile during extraction, a nod to traditional processing methods that ensures maximum bioavailability. Critically, the aromatic oils often lost in commercial extraction are captured and reintroduced into the final product. It's this attention to process that makes the difference you can actually feel.

Zero tolerance for pesticides. Third-party testing for bioactive compounds. Alignment with the Chinese Pharmacopoeia.

These aren't marketing points, they're the baseline.

SuperFeast Values SuperFeast is not interested in selling you hope. Mason built this brand for people who are serious about their health, people who want to understand what they're taking, why it works, and where it came from. The philosophy is rooted in Daoist tonic herbalism: the idea that these herbs don't just treat symptoms, they build the body from the ground up, fortifying your Jing (foundational energy), nourishing your Qi (life force energy), and supporting your Shen (spirit and mental clarity) over time.

The brand extends that reverence all the way to the warehouse.

Every person who handles your herbs whether in rural China or at the SuperFeast warehouse in Mullumbimby, NSW does so with care. That integrity, they believe, travels with the herb.

Here to Help You Cultivate Long Term Health Wellbeing is not a destination. It's a practice, a relationship with your body, your rhythms, and the natural world. And like any relationship worth having, it's built through consistency and time.

This winter, SuperFeast is inviting you into 30 Days of Cultivation, a simple, intentional commitment to choosing one health goal you want to nurture this season and supporting it with the right herb, every day, for 30 days. Whether that's immunity, energy, cognitive clarity or deep restoration, there's a SuperFeast herb or blend designed to meet you exactly there.

Think of SuperFeast less as a supplement brand and more as a long-term wellness companion there to educate, to guide, and to supply you with the tools to cultivate lasting health outcomes, in relationship with your body.

The next 30 days is just where that journey begins.

SuperFeast:; Cultivated at The Source

21

Meet your

Microgreens Farmer Nutrient rich, locally grown microgreens - a little goes a long way!

We are the Microgreenies - passionate about creating a community, and in turn a world, where everyone is thriving.

Where everyone has access to fresh and organic produce.

That is why we not only produce these little nutrition powerhouses but donate freshly harvested microgreens to two charities in the Tweed Region.

Getting fresh greenies out to people who find themselves homeless and the more vulnerable people in our community.

Caring for our Organic Microgreens Microgreens need attention at every growth stage.

This even includes a light misting and a gentle tickle in the mornings for our sunflower microgreens.

We use specially formulated growing mediums, along with the right balance of water, airflow, and light, to help them thrive. Grown with genuine care, their vibrant colours and fresh flavours are cultivated to enrich both our dishes and the community we serve, while delivering valuable nutrients to our customers & their families. As we nurture these delicate greens, we’re constantly reminded of the beauty in nature’s smallest details—and the nourishment they bring to everyday life.

22 Meet your Farmer: Microgreenies

What's New at Microgreenies HQ? We have been planning to make our own “Inhouse Compost” for some time - ultimately creating a closed cycle with our green waste. And when the recent increase in fuel costs impacted our soil deliveries, it prompted us to get in action. And the results have been amazing - the Microgreens are loving it ! Did you know it takes approximately one month to make a completed thermophilic compost. The compost must reach a certain temperature for a specific period to ensure that any pathogens are eliminated. And instead of having our own green waste taken away, we are now composting our green waste, with a couple of other key ingredients.

Microgreens are a fantastic way to boost your immune system, support digestion & promote overall wellbeing.

Let's talk Health Benefits Microgreens are harvested at an early stage of growth, just after the first leaves (cotyledons) have developed. Despite their small size, these tiny plants are more than just a garnish – they're a nutritional powerhouse. Studies have shown that these little greens can contain between 10-100 times more nutrients than their fully mature counterparts. Rich in vitamins, minerals, antioxidants, and phytonutrients, microgreens are a fantastic way to boost your immune system, support your digestion, and promote overall health.

And with winter here .. top your mash with the broccoli greens.

Even the kids will love them!

Why Organic is Important From all aspects of soil health. regeneration practices, non-use of harmful pesticides affecting ecosystems and waterways - it really has a flow on affect not only in your own body system but wider outlook. You're not only eating well but you are supporting local communities and organic farmers.

I could share some of our favourite recipes, but I just love adding a handful of microgreens to any meal, snack or platter. Not only can they jazz up your dish, but it is also a simple way to create an instant salad ‘add on’.

Tonight I’m adding some purple radish microgreens to a nourishing ‘Food for the Soul Chicken and Veg Soup’. For lunch I had a delicious chicken, broccoli microgreens and salad wrap.

Support your Support your immune immune system system this this winter winter with with untreated honey untreated honey direct direct from from the the beekeeper. beekeeper.

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Did you Did you know know that that only only untreated untreated and and raw raw honey honey will will crystalise crystalise over over time? time?

That’s That’s a a simple simple tell tell sign sign for for real real honey. honey.

It It will will especially especially happen happen in in winter. winter.

If If you you prefer prefer your your honey honey runny, runny! simply simply place place the the jar jar in in a a pot pot of of warm warm water water and and it it will will liquify liquify again. again.

Make Make sure sure to to not not exceed exceed 40 40 deg deg C C as as beneficial beneficial enzymes will enzymes will degrade degrade if if it it gets gets warmer warmer than than that. that.

RAW Rainforest RAW Rainforest Honey Honey By

By Black Black Dog Dog Honey Honey

Winter Essentials Must-have products we are loving this season.

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1. Crafty Jacksons Cheddar & Sea Salt Straws The cheesy, finger-dusting goodness you've been missing. Jackson's Cheddar Super Veggie Straws are made with a veggie blend of yellow peas, brown rice, cassava, and sweet potato. Cooked in avocado oil, never seed oils.

Irresistibly crunchy!

2. Happy Way Protein Double Choc Chip Packed with good-for-you ingredients (and real choc chips!), this Whey Protein Powder is made to boost energy, support strength & nourish your body.

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3. Biohack NMN Glycine An evidence-backed formulation designed to enhance NAD+ levels which naturally decline as we age.

CellVive NMN™ is a direct precursor of NAD+ that is rapidly absorbed. Plus glycine to support nervous system health, aid mind relaxation & promote refreshing sleep.

4. Crafty Weka Bites Wholesome snacks on the go - made in NZ, Crafty Weka bars are packed with protein, fibre, & whole grains. Plus, New Zealand Manuka Honey, Coconut Sugar & fruit.

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5. Weleda Skinfood Body Butter Pansy, calendula and chamomile help to soothe dry skin, while organic shea and cocoa butter leave it intensely nourished & soft.

A fast-absorbing butter with lasting hydration.

6. Mindful Foods Star Dust Longevity Pure powder extracts of beetroot, blueberry, pomegranate, acai & strawberry loaded with antioxidants to keep the mind sharp and vibrant.

7. Love Tea Ginger Tea Ginger has long been associated with herbal medicine and has traditionally been used to help reduce inflammation, support circulation and aid digestive function.

8. Peace, Love & Vegetables Passionfruit Kefir Vibrant passionfruit, cold pressed ginger, turmeric and a hint of orange - this probiotic tonic is deliciously satisfying and good for your gut!

Winter Essentials

25

Longevity: Vitality,

Energy & Resilience

Longevity is one of the most fascinating conversations happening in health today.

From biohacking to advanced supplements, people everywhere are searching for ways to live longer. But as a naturopath and medical herbalist, and as a 46 year-old woman navigating perimenopause, I have come to believe something very simple: healthy ageing is an inside job. The good news? With the right habits around hygiene, diet & lifestyle, teens can support their skin, digestion & overall well-being.

26

Longevity: Vitality, Energy & Resilience

Longevity is not just about adding years to your life Longevity is about maintaining vitality, energy, and resilience as the years unfold. True healthy ageing happens at the cellular level, through the daily choices we make to nourish our bodies, calm our nervous system, and care for our mind.

Our cells are constantly working to repair and regenerate.

However, factors such as oxidative stress, environmental toxins, poor nutrition, and chronic stress can accelerate cellular ageing. Over time, this can impact mitochondrial function, hormone balance, and overall vitality.

One of the most powerful strategies for healthy ageing is supporting the body with high-antioxidant foods and nutrients.

Colourful vegetables, berries, herbs, and healthy fats provide polyphenols and plant compounds that protect our cells from oxidative damage and inflammation.

Some targeted nutrients can also help support cellular longevity pathways. One of my favourites is resveratrol, a powerful antioxidant studied for its ability to activate longevity-related pathways in the body. A high-quality option in supplement form is Resveratrol, which provides a potent dose of antioxidants to support healthy ageing from the inside out.

Another exciting area in longevity research is the role of NAD+, a molecule essential for cellular energy and DNA repair. NAD+ levels naturally decline as we age, which may contribute to fatigue and cellular stress.

Supporting NAD+ production with nutrients like NMN and polyphenols is becoming a popular approach in longevity science. This emerging field, has exciting innovative formulations designed to support cellular health, including products focused on NMN and polyphenol-rich that help nourish the body at a deeper biological level, supporting energy production and cellular resilience.

One herbal ally I absolutely love when it comes to healthy ageing is Centella asiatica, also known as Gotu Kola. In traditional herbal medicine, this plant has long been known as a rejuvenating tonic for the nervous system and connective tissues. Modern research suggests that Centella supports collagen production, circulation, and microcellular repair. Some even refer to it as “nature’s botanical Botox” because of its ability to support skin elasticity and tissue regeneration. But its benefits go far beyond skin health. Centella also acts as a gentle adaptogen, helping the body cope with stress while supporting cognitive clarity and circulation. It is one of my favourite herbs to prescribe in both capsule form and liquid herbal blends, particularly during times of hormonal transition when the body needs extra support.

One of the biggest accelerators of aging is chronic stress When the body remains in a constant state of fight-orflight, cortisol levels rise and inflammation increases. Over time, this can affect everything from sleep and hormones

to digestion and immune function. Supporting the adrenal system with restorative sleep, nourishing foods, adaptogenic herbs, and time in nature is essential for keeping stress “under the radar.”

And then there is something equally powerful: mindset.

Society often tells women that grey hair means we are not taking care of ourselves and that wrinkles are something to hide.

I see it differently.

Wrinkles are simply marks that we have lived places where laughter, love, and experience have shaped our story. Grey hair is not fading beauty. It is light reflecting wisdom from the inside out. If we are not ageing, we are not alive..

Longevity is about continuing to live with curiosity and joy It is about caring for your heart, protecting your bones and joints, nourishing your mind, and staying connected to what lights you up.

One of the most powerful longevity practices is also the simplest: • • • • • •

Keep doing what you loved as a child Move your body with joy Spend time in nature Laugh loudly Create Smile often

If wrinkles appear, let them be wrinkles of joy!!

Life can feel short for some and long for others. In truth, it all depends on how we choose to live the time we are given.

When we nourish our cells, manage stress, embrace the wisdom of herbs, and cultivate a positive mindset, we create the conditions for vibrant ageing.

So shine your hair, honour your journey, and care deeply for the incredible body that carries you through this life.

Longevity is not about chasing youth.

It is about living fully, ageing consciously, and radiating vitality from the inside out.

Dedicating this to my Nanna who passed away at age 98 a few weeks after I wrote this article.

By Thais Ingrid Qualified Clinical Naturopath & Medical Herbalist

Men's Health Strong Starts Within It’s More Than Just Surviving on Coffee and Determination Australian men are often defined by their resilience—practical, capable and always ready to push through challenges.

But long-term health isn’t just about endurance; it’s about giving the body the support it needs to perform, recover and thrive.

Many men spend years running on stress hormones, caffeine, poor sleep and convenience foods while expecting peak performance from their body and brain.

At first, this may show up as irritability, afternoon crashes, poor concentration, reduced motivation or waking up tired despite a full night’s sleep. Over time, it can contribute to inflammation, poor recovery, reduced adaptability and that general feeling of “running on empty.”

The good news is that men’s health often improves dramatically with small, consistent changes rather than extreme overhauls.

This is where herbs such as Withania (Ashwagandha) come in—traditionally used to support stress adaptation and nervous system resilience by helping the body cope more efficiently

28

Men's Health: Strong Starts Within

with ongoing stress, rather than stimulating it.

Nutrition Matters Many men consider a pie and energy drink a reasonable lunch option. Unfortunately, the body sometimes disagrees and leaves men lacking key nutrients required for recovery and healthy ageing.

Zinc plays a major role in testosterone production, immune function, tissue repair and sperm health.

Selenium is another important trace mineral, particularly for antioxidant protection, thyroid function and prostate health.

Then there is turmeric (Curcumin), which has been heavily researched for its role in supporting healthy inflammatory pathways, joint comfort and recovery. Particularly useful for active men, ageing men or men whose knees now sound slightly louder than they used to.

Rich in antioxidants, green tea has been studied for its role in metabolic health, cardiovascular support and healthy ageing.

Swapping your daily energy drink for green tea may be one of the simplest upgrades many men can make for their nervous

system and long term health.

Many Australians are not reaching optimal intake levels of magnesium, particularly during periods of stress, poor sleep, high caffeine intake or intense training. Magnesium glycinate is commonly used to support nervous system regulation, muscle recovery, sleep quality and relaxation.

Omega 3 fatty acids are another key foundation for modern men’s health. High strength omega 3 oils are commonly used to support cardiovascular health, brain function, joint comfort and healthy inflammatory balance.

Zinc plays a major role in testosterone production & immune function Hormone Support: Energy, Vitality and Performance Another area gaining attention in men’s health is maintaining healthy hormone balance, particularly as men move through periods of high stress, ageing or prolonged fatigue.

Two traditional herbal ingredients that are often discussed in this space are Shilajit and Tongkat Ali (Eurycoma longifolia).

• Shilajit is a natural substance formed over time from decomposed plant matter in mountainous regions. It

has a long history of traditional use and contains minerals and compounds such as fulvic acid. In modern research, it is being explored for its potential role in energy production, mitochondrial function and general vitality.

• Tongkat Ali is a Southeast Asian herb traditionally used to support male vitality and physical performance. It is commonly studied for its role in stress responses and maintaining normal testosterone levels within the body.

These ingredients are not quick fixes or stimulants. Their role is to work alongside the body’s natural systems over time, particularly when combined with quality sleep, good nutrition, regular movement and effective stress management.

As with any herbal ingredient, quality, dosage and individual suitability are important. Symptoms such as fatigue, low motivation or mood changes can have multiple underlying causes, so personalised guidance is recommended before introducing new supplements.

Ultimately, men’s health is about building strong foundations through consistent, sustainable habits that support energy, resilience and long-term vitality.

By Amie Kirkwood Qualified Naturopath BHSc thewellnessroad.com.au

Tag us in your Flannerys photos @flannerysorganic

Flannerys family

The inside scoop Giselle - Chermside

Lisa - Mona Vale

I'm currently addicted to coconut water.

Two of my favourite flavours would have to be lychee & coffee!

If you value a good night's sleep, you need the Vitalogy Projects Sleep Health. Pair it with any good magnesium and ... sweet dreams!

Sue - Maroochydore

Jenn - Miami

Quick, easy and delicious. We love these 4 Cheese Arancini - they are perfect to warm you up and gluten free too!

Eco by Sonya's Glory Cream is my favourite!

An amazing product that helps improve the skin's texture. With clean ingredients - this is incredible for winter.

@jasminejaye.naturopathy Love my Wednesdays @flannerysorganic Such a bright & inspiring place to be & a great community to be a part of.

@becblayney snack time @flannerysorganic

@rowhausler Green Smoothie!

@elisa.lerest Autumn vibes @flannerysorganic

@elizabethmurphystyling Anyone else get excited by the cool chocolate section in the health shops?

@yasminedennis @flannerysorganic top up!

HEALTH IS CULTIVATED. Over Time. With Consistency.

In Relationship With Your Body.

SuperFeast invites you to join us in 30-days of health cultivation.

Speak to a naturopath in-store or scan the QR code to find the right SuperFeast companion for your health goals this winter.