Flannerys Magazine - Winter 23

Welcome

3 New In-Store

From chocolate treats to deep sleep support, we've got a bunch of wonderful new products that have just landed in-store.

4 Beat The Winter Blues

Prioritise your well-being this winter.

6 Meet The Farmers

Say hello to your organic ginger farmers at Little Bunya Organics.

Contents.

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

We recommend consulting your health care professional before consuming supplements.

8 What Is Naturopathy

Our Naturopath Peter runs through the basics of naturopathy and what you can expect through the consultation process.

10 Chocolate Peanut Butter Brownies

Try this decadent Nodo Blackout Brownie recipe bursting with peanut butter chunks.

12 Polycystic Ovarian Syndrome

Understand the criteria for Polycystic Ovarian Syndrome & what you can do to support your health.

14 Hydration For Strong Immunity

Learn about zazen Water and the impact structured water can have on your health.

16 Five Winter Wonders For Your Immunity

Nutritionist Alicia talks about the foods to include in your diet for optimum winter well-being.

18 Wholesome Winter Goodness

Level up your next dinner party or week night feed with these creative recipes.

20 Magnesium For Sound Sleep

If you suffer from sleep disturbances or insomnia, this is a must read!

22 Signs Your Digestive System Needs Help

Do you understand the importance of prioritising your gut health?

24 Winter Essentials

From cheesy vegan sausages & immunity boosting supplements to gummy candy & nourishing baby barrier cream. Here are our top picks this season.

28 Teen Hormones

Read about the 5 ways to support & rebalance teen hormones.

New in store

Make sure to check out these new products this season.

Handmade in the Northern Rivers of NSW with organic Australian ingredients, Darl Bars are the perfect healthy snack to satisfy a hungry belly. With tangy berries & cocoa, it's the perfect combination of sweet & sour.

A delicious hot chocolate sleep blend with calming & natural sedative herbs to assist in inducing a deeper sleep state. Hand-crafted in Australia, it's gluten-free, dairy-free, vegan friendly & GMO free!

A game changing chocolate bar that is so delicious you won't believe it's vegan! Crispy wafer filled with hazelnut cream then coated in chocolate, it's hard to stop after just one they're that good.

Bring a little bit of Italy into your kitchen with Paccheri Pasta. Made with coeliacs in mind, this pasta is a must-try if you're a gluten-free pasta lover! Try it with your favourite homemade sauces or as a pasta bake.

These cashews are wild harvested on the volcanic islands of Bali. Support small farmers with this deliciously spicy chilli & lime mix. The added coconut chips give a surprise extra crunch!

Liposomal technology is designed for enhanced absorption and effectiveness, meaning you get the benefits of vitamin C where you need it most. Easy to incorporate into your daily wellness routine.

Your fur-baby is bound to love these! Perfect to use as training treats, they're grain-free, low fat & high-protein. Best of all they're all natural & free from additives or preservatives to keep your dog happy & healthy.

5. YAVAChilli Lime Cashews

2. Bush Tucker BlendsDeep Sleep Support

1. Darl BarsDutch Cocoa & Sour Cherry

4. MaideaGluten Free Paccheri Pasta

6. MelroseLiposomal Vitamin C

3. Love RawMilk Chocolate Wafer Bar

7. Tu Meke Friend - Air Dried Natural Beef Liver Strips

Beat the winter blues with good food

Winter is the time to rest and rejuvenate.

The season for slowing down and turning inward is here and whether it’s simply brisk or blisteringly cold where you reside, it’s time to reflect on what the winter season calls for. While the plants and animals hibernate, we should also spend this time resting, replenishing our energy, and restoring our health.

Taking a step back from the daily grind of our highly stimulated lives is vital for re-establishing balance and winter is the ideal time for this. Perhaps switching your phone to ‘do not disturb’ and putting a little less on your weekly to-do list will give your schedule some space for that well deserved rest. Disconnect from your devices, reconnect with nature and your closest family and friends. It’s the perfect time to nurture those special relationships through shared wholesome meals and cosy conversations. By doing so we nourish

our emotional body which brings about good mood and a boost in serotonin – essential through these cooler and darker months.

Giving your body and mind more time for deep

rest will help to generate more energy when you need it most.

Grant yourself permission to sleep in a little longer on these cooler winter mornings. Turn off your alarm if your schedule allows for this to encourage your body to wake up with the sun. Or, head to bed an hour earlier in the evening instead of watching that extra episode of your current go-to show.

Enjoy gentle movement instead of intense exercise if your body is nudging you to slow down. Try a class at your local yoga or pilates studio, rug up for a stroll along a nearby trail, choose strength-based sessions at the gym instead of HIIT, or simply practice some mindfulness meditation. Sometimes slowing down

and chilling out a little around exercise can keep you motivated to move your body instead of skipping those scheduled classes all together.

If you’re in need of some winter recipe ideas to keep you inspired, flick through the following pages to find delicious meal options and sweet treats with a healthy twist. Start your day with our Loaded Breakfast Bagel packed with wholesome goodness. If you have a sweet tooth, flip to page 10 for an easy gluten-free Nodo Brownie recipe.

Take a look at our seasonal organic produce on offer through winter. Citrus fruits are in season which couldn’t be more convenient for that added vitamin C. Whether you love a ruby red grapefruit with your breakfast, a slice of lemon or lime in your sparkling water or cutting up a juicy orange for the kids’ afternoon tea, citrus is a yummy and convenient go-to food.

If you think your immune system could do with a boost and you need some tips on the best foods to eat, check out page 16 for Five Winter Wonders For Your Immunity. Written by one of our Nutritionists, Alicia outlines key vitamins and nutrient dense foods that'll ensure you're getting the most out of your diet.

If you’re looking for additional supplements to add into your daily regime during winter, you can't go past a natural option like Amazonia Raw Vitamin C. It's free from synthetic properties and instead, made from certified organic natural ingredients like baobab, camu camu, orange and kakadu plum.

If you need any assistance understanding what vitamins and herbs could do for you, visit our in-store naturopaths for free advice on what is suited to your lifestyle.

Don't underestimate the positive effect herbal tea can have on your well-being at this time of year. Not only is tea beautifully warming, it can also help to soothe coughs and sore throats. Try Pukka Lemon, Ginger & Manuka Honey for some added TLC.

Winter is a beautiful time to soak up the sunshine and get a natural hit of vitamin D. Just be mindful of your skin and only expose it to the sun's rays in moderation.

Bready for anything

Sourdough breads, buns, bagels, pizza bases & english muffins

Meet the farmers

A wellness staple for centuries, ginger packs a punch when it comes to anti-inflammatory & antioxidant properties. If you don’t have a knob in the freezer ready to go or fresh in the fruit bowl… you’re really missing out.

We are so blessed to have one of the most incredible ginger farmers within reach - locally grown in the Mary Valley on the Sunshine Coast. In fact, the family still hand delivers direct to our local Sunshine Coast stores! We spoke to Jesse from Little Bunya Organics while he was driving his tractor (yes … men can multitask!) to understand a little of the growing process.

Next time you pick up a ginger root, consider that it has taken over a year before it reaches your house. From preparing the soil a year ahead to planting, mitigating pests and picking the crop. Ginger takes a good year to grow before it’s ready to harvest. A whole lot of love has gone into ensuring disease is kept at bay and the soil is packed full of all the nutrients the plant needs to thrive.

Nutrients that fuel our health & vitality

Much like a potato, the healthiest ginger from the previous season is cut up and planted in the soil to root down and grow again. Building year on year using the same heritage plants and carrying all the goodness from each year’s growth.

Eating organic ensures you actually receive all the soil and plant nutrients when consuming food – conventional pays little regard to the health of the soil (and consequently the earth) as well as the internal health of the food you’re eating.

Six benefits of eating ginger everyday

1. Flush out toxins

2. Helps control blood sugar levels by regulating the production of insulin – especially helpful for diabetics

3. Aids healthy circulation

4. Incredible for nausea and PMS symptoms

5. Encourages a speedy digestion, helping gut health overall

6. Your skin also loves the antioxidant properties in ginger.

Organic farming practices ensure no chemical pesticides are used, so pest control is more labor intensive. Biosecurity is the top priority to ensure disease is not transported across paddocks or brought into farmland. Soil testing is a regular occurrence as well, checking PH and nutrient levels to help the plant thrive. It really is a 2-year process just for one crop – one year to prep the soil, then another to grow.

Your conscious choice to purchase organic not only serves your wellbeing but the wellbeing of these dedicated farmers that go the extra mile to care for the health of the soil and the plant for generations to come. Jesse has been farming Ginger since 2009, when he took over from his father, Michael. When asked what their favorite way to eat ginger is … pickled ginger is high on the list. As well as fresh ginger tea, which does wonders for a healthy digestion.

What to look for when purchasing your ginger

The advice straight from the farmers mouth is to look at the skin of the ginger. “We’re starting to harvest the new crop now, so the skin will be lighter in colour and it should be kept in the fridge. Later in the year look out for ginger with a lovely golden skin which has a longer shelf life. Ginger is perfect to keep in the freezer, then you can grate it or cut up what you need."

Winter produce

Eating in rhythm with the sun and the seasons is what organics is all about. Nature provides us with what we need during each season – and winter is all about comfort and immune boosting foods.

Potatoes, root vegetables, delicious leafy greens, citrus foods and we can get excited again about the abundance of avocados coming into stores!

Fruits we're loving this season include apples, kiwis, mandarins, oranges, limes and rhubarb. Load your shopping basket with broccoli, cabbages, carrots, leeks, potatoes, garlic, ginger and bunches of silverbeet!

The produce is some of the very best during the cooler months, so fill up the fridge and make the most of what our farmers have produced for us.

Thank you for supporting local farmers by shopping at Flannerys.

Winter Wellness Essentials

Free from gluten, added sugar, dairy, additives, preservatives, GMOs & synthetics @amazoniaco amazonia.com

What is naturopathy?

Naturopathic medicine is a medical system that has evolved from a combination of traditional practices and health care approaches popular in Europe during the 19th century.

Naturopathy has the basis that the body has its own intelligence and, given the right ingredients, the body can balance and heal itself. Basic needs of the body are fresh air, water, nutritious food, sunlight, movement and a healthy state of mind and emotional health. When we deny the body of these, there can be a tendency for it to become imbalanced. Thus, causing disease and illnesses that are the result of lifestyle habits, stress, poor nutrition, and lack of movement.

People visit naturopathic practitioners for various health-related purposes, including primary care, overall well-being, and treatment of illness. As well as those looking for another way of improving overall well-being.

What does a naturopathic practitioner do?

Naturopathic practitioners can use a variety of different treatment approaches. Examples include:

• Dietary and lifestyle changes

• Stress reduction

• Herbs and other dietary supplements

• Flower essences and essential oils

• Homeopathy

• Manipulative therapies

• Exercise therapy

• Practitioner-guided detoxification

• Psychology and counselling

An initial consultation will help the Naturopath understand your lifestyle, stress factors and allows the practitioner to ask invaluable questions to understand where you are needing support.

As a Naturopath I am looking for a possible root cause or what may be causing some form of discomfort or imbalance with your health and well-being.

From energy levels, memory, stress levels, sleep, allergies, water intake, reproductive and hormonal health and of course bowel movements. Medications, current supplements, current medical treatments and history are also taken into consideration.

Blood pressure sitting and standing can offer insight into circulation and adrenal health, as well as inspection of nails and the tongue using Ayurvedic principles. This can show signs of any imbalances of the spine, digestion and nervous system. Iris analysis or Iridology can be used to look at the constitution, nerve and stress signs, blood sugar concerns and digestive signs and even hereditary weaknesses.

Other methodology is available to assess organs, glands and systems, hormones and vitamins and minerals. Plus, the important dietary checks on gluten or dairy intolerances, sleep & stress, kidney & liver function, inflammatory issues, gut health, leaky gut, insulin resistance, stress, adrenal and other hormones. All of which provide an insight into the inner workings of the body and assist to gather more information on the person’s state of well-being.

Integrative Pathology is another tool that help us assess the stool microbiome, saliva hormones testing, food allergy testing – foods, toxic metal or heavy metal and mineral analysis. There are hundreds of various pathology tests now available via integrative pathology and your healthcare provider.

What may a naturopathic practitioner prescribe?

Lifestyle suggestions from walking on the beach to yoga and breathing/relaxation therapies. Getting into nature and staying away from EMF’s (Electromagnetic Frequency) and reducing blue screen time, particularly before sleep which stimulates cortisol and can keep you awake.

Dietary changes could be a low-inflammation diet, going gluten free, reducing refined foods, or a healthy eating plan.

Herbal and Nutritional Medicine can be prescribed with dosages and when to take. When it comes to prescribed herbs and nutritional medicine, I prefer to use practitioner only brands that have been tried and tested in clinical trials and practice. When I can assess that a particular condition can do with a high-quality supplement, I will prescribe this over the off the shelf low quality options that may have similar ingredients, however the dosages and quality may not give the therapeutic results. The goal at the end of the day is to achieve better quality of health and well-being for the client.

Our Naturopaths are on hand in-store 7 days a week if you’d like to know more, have a friendly chat or book in for an in-depth consultation. I am now at Flannerys Tewantin on Wednesdays, bookings can be made via www.peterrule.com.au/book-online

By Peter Rule BHSc Naturopath @peter.rule

BLACK OUT BROWNIE MIX

INTENSELY CHOCOLATE - Y

Nodo’s Black Out Brownie Mix makes rich, smooth, and intensely chocolate-y brownies. It’s your childhood favourite, made the nodo way - always gluten free and filled with minimal, all-natural ingredients.

why you’ll love

p 5 minutes prep time + 15 minutes bake time

p Only 3 ingredients

p Dairy free + vegan options

FOR RECIPES AND INSPIRATION,

For recipes & inspiration, visit www.nodo.com.au > recipes @nodoathome

Chocolate Peanut Butter Brownies

serves: 4 | time: 1 hr | vegan & gluten free

You'll impress your friends & family with this gluten free brownie recipe. Full of rich delicious flavour, these brownies burst with chocolate flavour and chunks of peanut butter. Serve with your favourite ice cream and drizzle over remaining peanut butter sauce. Enjoy for dessert or a special afternoon treat!

Ingredients

• Nodo Blackout Brownie cake mix 500g

• 2 organic free range eggs

• ½ cup smooth peanut butter

Get baking with our step by step video guide via the QR code.

• 250g organic butter

• ½ cup Flannerys Bulk Peanuts, crushed

• ½ cup Flannerys Bulk Chocolate Chips

Method

1. Preheat oven to 170°C.

2. Make peanut butter sauce by combining the peanut butter and 50g melted butter in a small bowl until smooth. Put aside.

3. In a large mixing bowl, whisk eggs and stir through remaining 200g melted butter.

4. Mix in Nodo Blackout Brownie mix.

5. Lastly, mix in the crushed peanuts and chocolate chips.

6. Pour mixture into a lined 20cm brownie tin.

7. Dollop ¾ peanut butter sauce and swirl throughout brownie mixture. Leave some to drizzle over brownies once cooked.

8. Bake for 35-40 minutes. Cool before slicing.

To serve, top with ice cream and extra peanut sauce.

IMUNI IMMUNE DEFENCE

Australian owned supplement company, IMUNI health has created an industry-leading product, IMUNI Immune , a comprehensive supplement containing Vitamin C, Vitamin D and Zinc that is designed to have your bases covered when it comes to supporting healthy immune system function. Read more at: IMUNIHEALTH.COM

@rawbeccabites_

Polycystic Ovarian Syndrome

Polycystic Ovarian Syndrome (PCOS) is a complex metabolic and endocrine disorder that impacts the reproductive hormones, causing a variety of different symptoms.

PCOS effects the entire endocrine system, which means that the hypothalamus, pineal and pituitary glands, thyroid, parathyroid, adrenal glands, pancreas and ovaries are all impacted with this syndrome. The symptoms of PCOS are therefore not limited to menstrual complaints alone but can involve a variety of different systems.

One of the main features of PCOS is elevated androgens (male hormones). Women require androgens in the correct ratios for mood, libido, and healthy bones. Excess androgens in PCOS are associated with many of the unwanted symptoms such as acne, fertility problems, insulin sensitivity, and hirsutism.

Common symptoms of PCOS can include:

• Hirsutism (excess hair growth in certain places: chin, thighs, lips, belly)

• Acne

• Cysts on the ovaries (note: you can have PCOS without having cysts on the ovaries)

• Fertility issues

• Irregular or absent period

• Heavy periods

• Spotting

• Weight gain

• Insulin sensitivity/ insulin resistance

• Mood fluctuation

PCOS is a syndrome, which means each person may experience these symptoms differently, some women may have every symptom on this list, but others may only have 2 or 3. The symptoms vary in their severity and expression from person to person.

Criteria of PCOS:

Due to PCOS presenting differently in everyone, ultrasound is not a conclusive diagnosis of PCOS. Currently to be diagnosed with PCOS, you need 2 or more of the following:

• Oligo-anovulation (infrequent or no ovulation)

• Clinical or biochemical evidence of hyperandrogenism (excessive male hormones)

• Polycystic ovaries upon ultrasound examination

• Exclusion of other conditions (e.g. thyroid disorders and androgen secreting tumours).

5 steps to help improve your PCOS symptoms:

Manage stress levels

Getting stuck in your “fight or flight” response or sympathetic nervous system can have a negative effect on your reproductive hormones involved in regulating your menstrual cycle. Commit to daily activities that help regulate your nervous system, thus reducing the fight or flight response and allowing space for the parasympathetic nervous system a.k.a the rest and digest response to take charge. For example, aim to meditate for 20 minutes, journal for 20 minutes or commit to breath-work for 10 minutes per day.

What is PCOS?

Improve diet

A diet that is high in refined, processed foods, sugar, and unhealthy fats can disrupt hormone balance and increase inflammation in the body. Focus on a fresh is best attitude (cut the packaged food), organic whenever possible with an abundance of fruit and vegetables, good quality protein, lean meats and complex carbs. A great diet to incorporate is the Mediterranean: as it focuses on healthy fats, fish, lean meat, a variety of fruits and veg, and small incorporation of dairy. This diet has been widely studied for its benefits in reducing inflammation, therefore it can be excellent to incorporate when there are conditions with inflammation such as PCOS.

Aim for 8-9 hours of sleep per night

Sleep is a key factor for maintaining overall health, including regulating the reproductive and metabolic hormones. Inadequate sleep can negatively influence the menstrual cycle and contribute to a further disrupted nervous system.

Daily movement

Exercise can help improve PCOS in several ways including: better insulin sensitivity and blood sugar regulation, reducing inflammation, improving mood, helping maintain weight and helping to regulate the reproductive hormones. As many women with PCOS are chronically inflamed, exercise should be based on the individual needs.

Reduce alcohol consumption

Alcohol can worsen insulin resistance, place an excess burden on the liver (which is largely involved in the metabolism, recycling, detoxifying, excreting of hormones) and contributes to inflammation.

Products to help support PCOS:

FEM21

Fem 21 is naturopathically formulated containing 21 different herbal medicines that help to improve hormonal regulation by supporting different body systems such as the liver, gut, adrenal, and ovaries. It is a good place to start if you want to start addressing hormonal regulation.

Inositol

Inositol is involved in many biological pathways in PCOS pathogenesis and research demonstrates that supplementation may be beneficial for improving metabolic and reproductive aspects of this disorder and may help to improve insulin sensitivity.

Magnesium

Magnesium is an essential mineral for the body and may help improve insulin sensitivity, stress management, reduce chronic inflammation, and support adequate hormonal metabolism. Try Mega Magnesium Night by Ethical Nutrients for an easily absorbed form of magnesium, with passionflower to help relax the nervous system.

Spearmint tea

Spearmint tea may have an anti-androgen effect in the body, meaning it lowers male hormones, which is a common feature of PCOS which attributes to many symptoms such as: acne, hirsutism, and irregular periods.

Vitamin D

It is common in women with PCOS to have low levels of vitamin D, which can exacerbate insulin resistance, mood dysregulation and irregular periods. Supplementing with vitamin D may assist in improving insulin sensitivity and reduce some symptoms in PCOS.

Always speak to your health care professional or pop in-store for a friendly chat about your personal well-being journey.

By Caitlyn Bosch BHSc Naturopathy @insync_naturopathy

Hydration for strong immunity

Ever wonder why wellness and healthcare providers tell us (on repeat) to drink plenty of fluids?

Water is a powerful immune booster that floods the body with infection-fighting nutrients, and flushes away bacteria and toxins.

Enjoying more of this supercharged solution is a simple and effective way to stay healthy.

With colds and flu’s doing their winter rotation, there’s no better time for families to be drinking in the healing benefits of hydrating H2O.

Every day we lose one litre of water for every 25kg of body weight simply by breathing, eliminating and sweating. If we want to tap into water’s benefits, we need to keep our natural supply topped up. Particularly when a 2% drop can trigger headaches, fatigue, constipation, cramps, cravings, and even trouble with basic maths. Every glass counts for adults and kidsespecially in cooler months when we’re less likely to crave it.

But let’s be clear: not all water is created equal.

Truly hydrating H2O contains electrolyte minerals that make it possible for the trillions of cells in our bodies to absorb it and put it to work. Only when our cells are properly hydrated can they max out their healing potential - helping prevent illness and recover from disease, escalating energy, brightening brain function and dialling up digestion.

So, is our water healthy? The philosophy in the West is that safety and ease are best. We prize tap, bottled, purified and reverse-osmosis water that strips H2O of everything: bad toxins and chemicals (like chlorine) we don’t want, and hydrating electrolyte minerals our bodies can’t make, but need to function.

Eastern culture recognises the fundamental power of hydrating water to support self-healing. They believe that nourishing water mimics what we find in nature.

zazen's fortified H2O is filtered, mineral rich, mildly alkaline, naturally energised and has smaller water clusters that are more easily absorbed - just as mother nature intended.

Janet Parker and Vanessa Drummond (zazen Water co-founders) discovered the life-changing power of alkaline mineral water when it helped to heal their very sick puppy, Murphy Brown, and sky-rocketed their own health and wellness. During this time, they also learned that this generation of kids were on track to live a shorter lifespan than their parents, due to increased toxicity. The first to do so in modern history. They had to act and decided to pour every ounce of their energy into reversing this devastating trend with what worked for them.

Collaborating with leading scientists from the East and West, they recreated nature’s life-sustaining water cycle in a revolutionary system that fuels cellular health by filtering and re-mineralising water. The result? Water molecules that resemble those in nature. Photographed through a microscope, they feature

structured hexagonal crystals that indicate a high concentration of minerals - unlike tap water, which has unstructured edges and angles.

Rather than waiting for wellness tides to turn, this dynamic duo have been educating kids with their zazen Water Ambassador Program since 2008. Inspiring children to reach their fullest and healthiest potential by installing in-classroom water systems (at no cost to schools).

Fifteen years ago, Janet and Vanessa conducted their ground-breaking wheat seed experiment in a Queensland classroom. Wheat seeds watered with zazen filtered water quickly grew robust shoots with a dense root system, while tap watered seeds grew frail foliage and shallow roots. This wheat seed experiment (pictured below) has been repeated again and again across Australia. Proving that the quality of tap water hasn’t changed and putting the responsibility on us to change what we, our kids and pets are drinking, for the better.

Alistair, a grade four student at Kananook Primary School, summed up the benefits best:

‘I concentrated more after having (this) water, I don’t get as tired as I used to, I have lots more energy and I don’t get sooky anymore because I drink more water than I ever have.’

Water is one of the most important substances we will ever put into our bodies - next to oxygen. Taste and feel the difference with zazen Water.

zazen Water molecule captured by Dr Emoto.

Five winter wonders for your immunity

As the winter season approaches, concerns arise about maintaining optimal immunity and preventing illness.

A strong immune system is crucial for staying healthy, especially during the colder months when viral and bacterial infections are more common. In addition to a nourishing diet and lifestyle, there are several supplements that can help boost immunity.

Vitamin C is a powerful antioxidant that can help optimise our immune system. It aids in reducing the duration and severity of colds and flu through supporting the production of immune cells and acting as an antioxidant to fight free radicals in the body, thereby decreasing inflammation and boosting

immunity. To increase your intake of vitamin C, you can include foods such as citrus fruits, kiwi, capsicum, and broccoli in your diet. You can also consider taking a vitamin C supplement, especially if you are at risk of deficiency; speak to our team to help determine the correct dosage for you.

Vitamin D is essential for immune function and can aid to prevent respiratory infections.

It functions by changing how cells in your body behave, promoting the specific cells that fight inflammation and aid your body in healing. Vitamin D additionally functions to prevent harmful cells from fully developing, therefore inhibiting an infection from multiplying.

To increase your intake of vitamin D, you can expose your skin to sunlight for 10-30 minutes per day, depending on your skin type and location. You can also include foods such as fatty fish, egg yolks, and full-fat dairy products in your diet. However, it can be difficult to get enough vitamin D from food alone, especially during the winter months when sunlight exposure is limited. Therefore, you may need to consider taking a vitamin D supplement; pop in and have a chat to our Naturopaths so we can determine the correct dosage specifically for you.

Zinc is an important mineral to help reduce the duration and severity of colds, especially when taken within 24 hours of symptom onset.

It can help prevent the virus from attaching to and entering healthy cells, slow down the virus's ability to replicate, and damage the outer layer of the virus, making it less stable and easier for our immune system to fight off. To increase your intake of zinc, you can include foods such as oysters, organic grass-fed beef, pumpkin seeds, lentils, and quinoa in your diet.

Probiotics are beneficial bacteria that can help support immune function and natural defences against respiratory infections. Probiotics help to activate the natural killer (NK) type of immune cells in our respiratory system and increase the production of a protein called IFN-γ, which helps fight off viruses. Ensure your daily diet contains nutrient loaded probiotics such as fermented foods (yogurt, kefir, sauerkraut, and kimchi) or grab a cold kombucha instead of a coffee. Consider taking a probiotic supplement, especially if you have recently taken antibiotics or have digestive issues. The recommended daily intake of probiotics varies depending on the strain and dose, and as always we’re here to help guide you in-store.

Elderberry is a plant that has been traditionally used to stimulate the production of cytokines, which are signalling molecules that help regulate the immune

system. Elderberry contains compounds called anthocyanins, which have antioxidant properties that can help protect cells from damage. Additionally, elderberry may inhibit the ability of viruses to enter and infect cells, which could help reduce the severity and duration of viral infections.

To increase your intake of elderberry, you can consume elderberry supplements or drink elderberry tea. However, it is important to note that elderberry supplements and tea may interact with certain medications, so it is best to consult your health care provider first.

Maintaining a healthy diet and lifestyle is essential to supporting immune function.

This includes staying hydrated, getting enough sleep, managing stress & exercising regularly. Consider seeing a nutritionist to ensure your diet is rich in immune boosting foods tailored specifically for you and seek out supplement support where diet is deficient or needs that added boost.

By Alicia Bevc BHSc Clinical Nutrition @mindfullyholistic_

Wholesome winter goodness

@fooddesignstudio

Charred Cabbage & Brussels Sprouts with Blue Cheese & Honey

Ingredients

• ½ green or purple cabbage, cut into 6 wedges

• Handful brussels sprouts, halved

• 1 zucchini, peeled into wide ribbons

• 70g True Organic Australian Blue Cheese

• 4 tbsp Pomona Organic Honey

• ¾ cup Flannerys Pecan Nuts, crushed & lightly toasted

• Sea salt & cracked black pepper

serves: 4 | time: 20 mins | gluten free & vegetarian

This nourishing platter of charred cabbage & brussels sprouts is the ideal dinner party addition. Ready in just 20 minutes, each bite is bursting with flavour that will leave you wanting more. The True Organic Australian Blue Cheese & Pomona Raw Organic Honey is the kicker to this dish that really brings it alive.

Method

1. Preheat a BBQ or large frying pan over a medium to high heat and add 2 tablespoons of olive oil.

2. Char the cabbage wedges by cooking quickly on a high heat over the BBQ or frying pan for 5-7 minutes either side. Remove and place onto a paper towel to absorb excess oil.

3. Repeat this process with the brussels sprouts.

4. Assemble your salad on a large board or serving platter.

5. Crumble blue cheese over the salad, season with salt and pepper, sprinkle generously with the toasted pecan nuts and drizzle with the raw honey.

Get creative with purple and green cabbage for a rainbow salad effect! This recipe would also work really well with cauliflower steaks.

Loaded Bagel

@rawbeccabites_

serves: 1 | time: 10 mins | gluten free

Your bagel best friend! A delicious flavoursome bagel that is gluten-free and full of nourishing ingredients. Breakfast will never be the same!

Ingredients

• Gluten Freedom sourdough bagel

• Handful of spinach

• 1 tbsp Peace Love & Vegetables Super-kraut

Beetroot Herbs

• 1 tsp Gevity Rx Great Guts Mayo

Method

1. Slice and toast bagel.

• Barambah Sliced Cheddar Cheese (or DF cheese)

• Harris Premium smoked salmon

• 1 organic free range egg

• ½ an avocado, sliced

Banana & Ginger Loaf

2. Spread Gevity Rx Mayo, add cheese, spinach, smoked salmon, fried egg, avocado and superkraut beetroot herbs.

3. Enjoy!

Optional: If you prefer melted cheese, try grilling the cheese on the lower half of your bagel before adding the rest of your toppings.

@fooddesignstudio

makes: 1 standard loaf | time: 1hr 10mins | vegetarian & nut free

Ingredients

• 50g unsalted butter

• 1 egg

• 1 large banana, mashed

• 1 large banana, halved lengthways

• 1 tbsp Chef’s Choice 100% Pure Maple Syrup

• 1 cup Flannerys Spelt Flour

Method

• ½ cup Flannerys Coconut Sugar

• 1 tsp baking powder

• 1 tbsp Lovin’ Body Organic Powdered Ginger

• 1 tsp baking soda

• ¾ cup milk of choice

1. Preheat the oven to 180°C bake & line a loaf tin with parchment paper.

2. Gently melt the butter and maple syrup in a small saucepan over a low heat on the stove. Remove from the stove and whisk well to combine once the butter has melted to a liquid.

3. Whisk the egg and banana together in a small bowl.

4. Add the egg and banana mix, plus coconut sugar to the saucepan of syrup and gently stir to combine.

5. Transfer the mixture to a large mixing bowl. Add the spelt flour, baking powder and powdered ginger to the mixture and fold through to combine.

6. In a small cup whisk the baking soda and milk together. Then transfer to the mixing bowl and fold through to combine.

7. Transfer the mixture to the banana loaf tin and bake in the oven for 30 minutes. At 30 minutes add the halved banana for decoration on top of the loaf and bake the loaf for another 20-30 minutes or until a skewer is removed clean.

8. Remove from the oven and allow the loaf to cool in the tin for 15 minutes before carefully transferring to a wire rack to cool completely.

9. Serve with lashings of butter or with a generous drizzle of maple syrup.

Magnesium for sound sleep

It is estimated that 48% of Australian adults experience more than one sleep-related problem. These issues vary from a diagnosed disorder to minor disturbances related to onset (getting to sleep), offset (length of sleep) or maintenance (staying asleep). Required sleep times vary between age groups, with 7 to 9 uninterrupted hours recommended for adults. Individuals that experience sleep irregularities are at risk of subsequent health complications.

Functions that rely on adequate sleep:

• Tissue regeneration

• Healthy weight maintenance

• Immune health

• Cognitive function

• Memory creation

• Mood balance

• Blood sugar management

• Appetite

The high prevalence of sleep disruption means that solutions are necessary for many individuals. Addressing any known causes is the best place to start. This may require further investigation by a health professional. Common causes of poor sleep include unmanaged stress and neuromuscular pain, both of which can be alleviated using the nutritive mineral Magnesium.

The Importance of Magnesium

Magnesium's use in the body is vast, with hundreds of functions requiring adequate intake. Deficiency is associated with systemic inflammation, mood disorders, arrhythmia, poor appetite, premenstrual syndromes and sleep difficulties. Magnesium's role as a co-factor in hormone synthesis is a major reason that a deficit is attached to insomnia disorders and sleep disruption. Along with vitamins B3 and B6, Magnesium allows for the conversion of amino acid tryptophan to serotonin. This makes production of the sleep hormone melatonin possible. Ensuring levels of Magnesium is available for this conversion process is only part of its essential role in improving sleep.

When to address your Magnesium needs:

• Poor sleep onset, maintenance and/or offset

• Highly stressful experiences

• Dietary inadequacy

• Low mood or mild anxiety

• Painful or tense muscles

• Headaches or migraines

The Stress Response & Magnesium

Unfortunately, melatonin has a biochemical nemesis. The stress hormone cortisol antagonizes the actions of this sleep-wake cycle hormone. Acute stress responses associated with cortisol such as heightened emotions, frustration, impatience or disappointment can lead to nocturnal hyperarousal and sleeplessness. Magnesium plays a significant role in attenuating the response to stressors. Supplementation can help to lower night time cortisol levels and improvements to sleep onset, offset and maintenance. Ensuring adequate intake of Magnesium during times of high stress is also recommended.

Supporting Neuromuscular Health to Prevent Sleep Disruption

The regulation of muscular contraction and nerve transmission are two of Magnesium’s major roles. This is why deficiency is associated with headaches, migraines, muscle cramps and soreness, which can all disrupt sleep.

Preventing and treating muscular pain is one of the most common reasons for Magnesium supplementation. In active individuals, it can reduce exercise-related inflammation and cramping. Due to the role of physical activity in improving sleep quality, ensuring adequate Magnesium intake should be a universal priority.

In people with migraines, Magnesium can inhibit cerebral pain signals. Keeping levels consistent may play a role in preventing pain onset and associated sleep disruption.

Magnesium Rich Foods

Improve your Magnesium levels by ensuring adequate dietary intake:

• Meat & fish: halibut, mackerel, sardines, lamb, chicken & turkey.

• Nuts: almonds, cashews, peanuts & brazil nuts.

• Pulses: tofu, tempeh, edamame, lentils, peas & beans.

• Produce: bananas, spinach, rocket, watercress, celery, potatoes, avocado & cucumbers.

• Salt: trace levels of Magnesium can also be found in Himalayan & Celtic sea salts.

Other Dietary Choices

Excess consumption of processed foods, red meat, alcohol, saturated fat and sugar support pro-inflammatory pathways and are often linked to the persistence of painful symptoms. Magnesium rich and anti-inflammatory foods can work together to

reduce the activity of neuromuscular pain. Choose foods high in Omega 3 fatty acids such as hemp seeds, fish, flaxseed, chia seeds and walnuts, as well as plenty of vegetables, berries and fresh herbs.

Supplementation

A great way to improve Magnesium levels quickly is via supplementation. This means the best Magnesium formulation can be chosen for your individual needs. Preparations are often combined with other sleep aid supplements such as sedative and hypnotic herbs prior to bedtime for maximum effectiveness. For pain, Magnesium works synergistically with anti-inflammatories like fish oil, ginger and turmeric as well as endocannabinoid substances such as PEA. Speak to your in-store Naturopath for more guidance on your Magnesium needs.

Any unresolved sleep or pain issues should always be investigated further.

By Jo Knight BHIthSc(CompIMed) @joknightnaturopath

of poor

Signs your digestive system needs help

Unexplained symptoms such as bloating, abdominal cramps, fatigue, IBS, brain fog and sleep disruption can signal that it may help to listen to your gut. Continued discomfort, weakness, lowered immunity, mood swings and headaches can be your bodies way of telling you something is out of alignment within.

Hippocrates said over 2500 years ago "All diseases begin in the gut". Well, it seems he had something there. There are many gut axis that connect all over the body sending messages, both good and bad.

The gut holds 70-80% of the immune system here as Gut Associated Lymphatic Tissue (GALT) & can be seen as the largest immune organ in the body.

Approximately 95% of serotonin and other neurotransmitters are made in the gut. Complex messages are sent via the gut / brain axis to release these neurotransmitters involved in mood, anxiety, sleep and depressive like symptoms.

In conjunction with today’s fast paced lifestyle, there are several environmental and dietary factors to consider that may play a role in disturbing a healthy gut function. Chronic stress, fast food/takeaway, excessive alcohol use, smoking/vaping, high sugar intake, long term use of NSAID's like ibuprofen, regular consumption of soft drinks and a lack of organic fruits and vegetables can build up overtime, lead to imbalances in intestinal flora and inflammation as well as bacterial, parasitic, fungal and viral infections.

So what do we do?

Simple steps may help to improve your gut health by removing inflammation triggers such as stress, sugar, alcohol, coffee, and pre-prepared fast foods. It's best to seek advice from a healthcare professional for personalised nutrition advice. Start with the basics such as a good clean diet.

Organic local fruit and veg is loaded with all the nutrition your body is craving – then add in some fermented foods to help your gut along such as kefir, sauerkraut and kombucha. Cut back on your meat consumption and enjoy a plate of vegetables. Ask your Naturopath for supplements to help relax the body and mind such as magnesium, detoxifying herbs and alkalising greens.

Ask your healthcare provider about available testing to find if there are any underlying causes to your symptoms. Gut microbiome mapping tests have been available for some time and can provide detailed information on a whole range of gut health (or illness) indicators.

A naturopathic protocol called 'The Four R's' is another tool to adhere to and may be beneficial for a wide range of digestive symptoms. It’s best to take a personalised approach to your own well-being as well as speaking with qualified professionals who can support you on your journey - there is no one size fits all treatment.

The Four R's

*Allow 6 weeks to 3 months to complete.

Remove - This phase involves using a range of herbal antimicrobials, antibacterials, antiparasitics, antivirals and anti-fungals, e.g.: oil of oregano, garlic, berberine, licorice, black walnut, artemisia, along with removing offending foods like gluten and some medications.

Replace - This phase will replace digestive enzymes and support digestion with herbal bitters.

Reinoculate - This phase focuses on recolonisation of healthy beneficial bacteria, supplementing with prebiotics like slippery elm, pectin, aloe vera, curcumin and a variety of broad spectrum and specific probiotics according to symptoms.

Repair and Rebalance - This phase aims to support the integrity of intestinal mucosa and intestinal barrier using dietary changes, herbal and nutritional supplements like L-Glutamine, aloe vera, quercetin, zinc carnosine, marshmallow root, omega 3 essential fatty acids, B vitamins, saccharomyces boulardii, along with lifestyle support to improve sleep, exercise and stress management.

Herbal medicines can be quite powerful, some have possible side effects & contraindications & should always be prescribed by a qualified medical herbalist.

Maintaining gut health and alleviating related symptoms is not always easy and can take some time. Working with your healthcare provider to determine your best approach and perseverance with a healthy diet and lifestyle will be your best outcome for long term gut health.

By Deborah Moore BHSc Comp. Med. Adv. Dip. Nat. www.naturopathipswich.com

Winter essentials

Products we simply cannot find ourselves without this season.

1. Nutra OrganicsBeef Broth Lemon Ginger ACV

Made with Australian beef bones, this bone broth concentrate is naturally nourishing with protein & zinc to support immunity for your gut. Use as a convenient alternative to homemade bone broth.

4. Endota OrganicsBaby Barrier Balm

Nurture your baby's skin with this protective balm. It's ultra-soothing and enriched with cocoa butter, vitamin E & zinc to protect from irritation while strengthening & hydrating the skin.

Start your day off strong with this gluten-free superfood muesli. Filled with almonds, pepitas, chia seeds, goji berries, raw cacao nibs & more, it'll delight your taste buds & keep you satisfied.

5. SyndianCheezy Kale & Cashew Sausages

A delicious vegan alternative enjoyed by all regardless of dietary needs. These sausages are gluten-free, soy-free & 100% natural. They're the perfect addition to a hot breakfast or cosy dinner with family & friends.

3.

If you've got a sweet tooth these gummies are packed with wild flavours of Swedish forest berries. They're organic, vegan & are enjoyed by everyone for a delicious sweet & sour treat.

6. Ancestral NutritionPrimal Energy

Made from pasture raised Tasmanian cattle, Primal Energy offers beef liver superfood capsules packed with B12, vitamin A, heme iron & folate to support your daily energy levels without any nasties.

7. Ethical NutrientsImmune Defence

Relieve the 5 symptoms of common colds with this formula. Based on Chinese medicine, it's formulated to relieve sore-throats, phlegm, coughs & fever as well as reducing the severity of common colds.

Jom - Blueberry Raspberry Sour Gummy Candy

2. Good MixBlend 11 Muesli

Boosts your immune system

Tastes clean & fresh, kids & pets love it

Enhances cellular energy flow & vitality

Reduces fatigue & headaches

Powers better performance

Dials up detoxification

Reduces up to 90% Fluoride

Removes up to 99.98% Chlorine

Crafted with sustainable, natural and organic plant extracts, essential oils and rich plant oils, Weleda Skin Food soothes and protects dry skin, leaving it lastingly smooth. For your body and face, knees, elbows, and dry patches.

WELEDA. YOU ARE NATURE.

Staff favourites

Indi - Murwillumbah

These Tumeric Darl Bar's are my new favourite healthy snack. Full of real ingredients they're a healthy option that keep me satisfied all afternoon.

Ebony - Tewantin

I love the Byron Bay Pizzas for a quick and easy dinner. They have amazing ingredients and taste great too!

Marianne - Mona Vale

I love Superfeast Reishi because it's a powerful antioxidant that helps to reduce cellular damage to promote longevity. It also helps to strengthen the immune system.

Rachel - Robina

I love the Arepa Brain Drink for my afternoon pick-me-up. Guilt free, caffeine free & great for my mind and body.

Tulsi Tea, yoga in a cup

Tulsi, also called Holy Basil, is one of the most sacred plants in India and is considered “The Queen of Herbs” for its restorative and spiritual properties. It has been used for thousands of years to support a healthy response to stress, natural detoxification, and restore balance and harmony.

Regular consumption of tulsi tea has been compared with the regular practice of yoga, which can be considered ‘adaptogenic’ through nurturing and nourishing the body - mind - spirit.

Teen Hormones: 5 ways to support & rebalance

Hormonal changes are a normal yet sometimes uncomfortable part of adolescence. Mood fluctuations, irregular menstruation and hormonal acne among others, can affect confidence and quality of life during the teenage years. These physiological changes occur whilst the brain is still developing. Communication between the brain and endocrine glands initiate the production of sex hormones.

The changes experienced during puberty can present as hormonal imbalance until the axis of communication between the brain & endocrine glands are fully developed.

Luckily there are ways to support & rebalance the body during this time.

Zinc supplementation

Zinc is excellent for helping to treat acne. Zinc works by preventing excess sebum production (oily secretions in the skin stimulated by sex hormones) and promoting wound healing to reduce acne lesions. Zinc can also

help to reduce skin inflammation by modulating the immune system. Not only does zinc help to reduce the occurrence of acne but it supports other skin conditions like eczema, psoriasis and dermatitis. Teenage boys have especially high requirements for zinc as it plays many roles within the male reproductive system. The best dietary sources of zinc include oysters, beef, lamb, pumpkin seeds, and cashews. Zinc supplementation of 20-40mg daily is recommended for teenagers.

Fish oil

Fish oil is rich in omega 3s, which are essential fatty acids vital for brain and nervous system development. Increasing omega 3 consumption can support mood, learning and concentration. Supplementation is especially effective for teens with ADHD or mental health disorders. Fish oil is also anti-inflammatory so it’s great for treating and preventing symptoms like acne, skin conditions or period pain. The best dietary sources of omega 3 include herring, mackerel, salmon, and sardines. We offer many fish oil supplements which are a great alternative for fussy eaters or individuals with low oily fish intake.

Eat a variety of organic fruits and vegetables

It's common knowledge that fruits and vegetables are good for us, yet teenagers often don’t meet their recommended intake of at least 2 serves of fruit and 5 serves of vegetables every day. The antioxidants, vitamins, minerals and fibre in fruits and vegetables provide healthy hormone detoxification by supporting the gut microbiome and liver. Some palatable ways to incorporate more fruits and vegetables include adding greens to smoothies, blending cooked vegetables into pasta sauces, serving fruit salads, adding vegetables to omelettes or scrambled eggs, and adding herbs or spices to cooked vegetables. We often eat with our eyes, so ensure the fridge display looks inviting or pre-cut veggie sticks to make it super accessible.

Get enough sleep

Quality sleep is paramount for healthy brain development, hormone production, muscle recovery, mood, and concentration. Teenagers need between 8-10 hours of sleep every night. Some tips for a good night's sleep include: avoiding stimulants like sugary or caffeinated drinks after school, reducing screen time by 1-2 hours

Low sugar lunch box swaps

before bed, adding a few drops of lavender oil to the pillow, drinking chamomile tea or taking a magnesium supplement before bed, and ensuring the bedroom is completely dark when trying to go to sleep.

Ensure you consult a healthcare professional prior to introducing supplements to ensure it is the correct dosage required for the individual.

By Bronte Hamnett BHSc Naturopathy @bronte.rene.naturopathy

Many teenagers regularly consume sugary and highly refined food and drink. These are fine in moderation, but when consumed daily, they may worsen behavioural problems, affect mood and concentration, and contribute to acne, period pain, and constipation. The main issues with this food group are:

• Refined foods can be low in fibre, which has a negative effect on the gut microbiome.

• High sugar results in a high glycaemic index, meaning this food source can cause a rapid rise in blood sugar, which alters mood.

• Artificial colours and/or flavours are often added ingredients, which have been shown to worsen hyperactivity, behavioural problems, and cause inflammation.

Swapping sugary and refined lunch box snacks with whole-food snacks that are loaded with nutrients is a great way to help improve adolescent skin health & the ability to ride the wave of hormonal changes.

Organic Nori Snacks

Whole-food crackers & Organic Hummus

Organic Popcorn

Organic dried fruit & mixed nuts

Bliss balls

Cucumbers, carrots, apples & bananas

Flannerys family

@thecleansekitchen - Come by @flannerysorganic Murwillumbah to taste test our juices!

@heycarlyaus - Love that we have a @flannerysorganic walking distance down the road!

spicy chickpea salad for your weekly meal prep with ingredients from @flannerysorganic.

@afpaddingtonqld - We love our local Paddington community! Head up to @flannerysorganic to add some healthy goodies to your pantry.

Earn rewards for shopping organic

Exclusive members discounts and sales

15% OFF storewide* once a month.

20% OFF vitamins & supplements first Friday & Saturday of every month.

Earn points with every shop - yours to redeem on your next purchase.

Receive an automatic entry into our monthly prize draw with every $25 spent + MORE.

it's free to join in store.

@sarrahnash - Refuelling post gym with a delicious smoothie thanks to @flannerysorganic Mona Vale.

@brittanie_cumner - Stocking up on the important stuff at @flannerysorganic!

IMMUNITY BOOST

Aids in boosting immunity & strengthening your body.

Gut-Lovers!

Apple Cider Vinegar Wellness Tonics boosted with Adaptogenic Herbs.

Your daily dose of good gut health! Meet our immunity-boosting, digestionimproving, energising and restorative Gut-Lovers! Packed with prebiotics and adaptogenic herbs to soothe and restore. Taken first-up when you wake up, these tonics ensure you feel alive inside! Add a bit of better, with just 2 teaspoons of tonic in 30ml of water shot straight up, daily!

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DIGEST

Aids in better digestion, less bloating & feeling lighter.

UNWIND

Aids in relieving stress & anxiety to enhance your wellbeing.

ENERGISE

Aids in boosting energy levels, stamina & endurance.

LESS JUNK, MORE FUNK.