Cover recipe by Courtney Sutton. Recipe on page 11.
Product availability may change from time of print. This publication is for educational purposes only.
We recommend consulting your health care professional before consuming supplements.
Contents.
3 New In-Store
From child-friendly snacks to skincare & drinks, here are some of our favourite new products for the season.
4 Live Well This Summer
6 essential tips for staying healthy this summer.
6 Unlocking Digestive Wellness
Tips for a happy gut for the indulgent holiday season.
8 Optimising Health In Hashimoto's
Our naturopath Bindi, shares valuable insights on managing this auto-immune disease.
12 Top 6 Supplements For Women
Naturopath Kate shares her top 5 supplements that can benefit women at every stage of life.
14 A Healthy Bite
Bite Me Fine Foods crafting imperfect organic veggies into delicious, high-quality products.
16 Preventing Burn Out
Get advice from our Naturopath Peter on how to prevent burnout.
18 Summer Flavours
Get inspired with delicious, fresh summer recipes, including salmon tacos with mango salsa!
20 Pillars Of Wellness
Nutra Organics shares how wellness doesn’t have to be beige & bland, instead it can be exciting, tasty & easy.
22 BBQ Must Haves
Get ready to fire up the BBQ. Check out our must-have BBQ essentials for a sizzling summer of delicious outdoor feasts.
25 Summer Essentials
Products we simply cannot find ourselves without this season.
26 Meet the Grower
Poppi Bros cultivates Cavendish & Little Gem bananas in Woopen Creek, QLD.
29 The Inside Scoop
Team favourites we highly recommend hand-picked by those in the know!
New in store
Make sure to check out these new products this season.
1. Ceres Organics
Barbeque Puffed Stars
Ideal for your kids' lunchboxes or as an after-school snack! These organic brown rice puffs are light, crunchy & sprinkled with seasoning—plus they’re gluten-free.
2. Bouddi Biscuits
Mini Cacao Chip
These delicious, bite-sized treats are made with only the good stuff—no gluten, no refined sugar & absolutely no seed oils. With natural ingredients & zero artificial colours, flavours, or preservatives, they’re the perfect guiltfree snack! Indulge in rich cacao flavour & a wholesome crunch with every bite.
3. Marley & Tallow
Unscented Grassfed Tallow Cream
A versatile cream for the whole family, offering wide-ranging benefits. These include relief for skin conditions, nappy rash, acne, sunburn, dry flaky skin, as well as use as a face & body moisturiser. Tallow is also soothing for bites, stings, cuts & abrasions.
4. Kooee
Pizza Beef Stick
Enjoy an organic grass-fed beef stick with pizza flavour—it's like biting into a slice of pepperoni pizza in a convenient snack! Kid-friendly, low in sugar, high in protein & gluten-free.
5. Copper Tree Farms
Salted Butter
This salted butter comes from a single herd on an Australian farm, made with Murray River salt & crafted using traditional French methods. With a naturally acidic flavour that balances its rich creaminess, Copper Tree Farms preserves the natural churning process, resulting in a clean, fresh butter with an impressive 84-85% fat content.
6. Project Pargo
Insulated Water Bottle 950ml
Leak-resistant, double-wall insulated, & equipped with a triple grip, this water bottle is ready for all your summer adventures. Its wide mouth makes filling & hydrating easy, plus it’s BPA- & toxinfree for safe use.
7. Koala Eco
Natural Floor Cleaner 1L
Infused with peppermint & Australian mandarin, this natural floor cleaner leverages the comprehensive benefits of these plants, boasting natural antibacterial, antimicrobial, antifungal, & antiviral properties.
8. Saba Organic
Ginger Beer
Ginger beer & summer go hand in hand & this one is free from refined sugar & artificial sweeteners. Certified Organic for health & vitality, it features purified carbonated water, organic stevia, organic erythritol (sourced from corn), organic ginger & organic lemon flavour.
9. Evolution Botanicals
Aged Fermented Garlic
Black garlic is packed with antioxidants, supporting immunity, cognitive health, protection against aging & inflammation. Stir a small teaspoon of this extract powder into hot water for a soothing tea, or add it to your favourite drinks, nourish bowls & baked goods.
Live well this summer
Summer is the ideal season to focus on health & wellness. With longer days & warmer weather encouraging more time outdoors, staying active & making fresh, healthy food choices.
Whether you’re hitting the beach, hiking, or simply enjoying the sunshine, here are some essential ways to enhance your health & wellness throughout the summer months.
Stay Hydrated
Hydration is key in the summer when heat & physical activity can cause us to lose more water through sweat. Staying hydrated supports energy levels, helps regulate body temperature & is essential for overall health. Drinking filtered or naturally alkaline water throughout the day is key. You can also add hydrating, water-rich foods like watermelon, cucumber & oranges to your meals,
which helps keep you cool & refreshed. Consider herbal teas with cooling herbs like peppermint which also provide antioxidants & aid digestion.
Eat Seasonally & Fresh
Summer is the ideal season to enjoy an abundance of fruits & vegetables, making it easier to choose organic, seasonal foods that are both nutrientrich & pesticide-free. Organic eating provides cleaner, more nutrient-dense food while reducing exposure to chemicals, supporting the body’s natural detoxification. Seasonal produce like berries, tomatoes & leafy greens are packed with essential vitamins, minerals & antioxidants. Fresh salads, smoothies & grilled vegetables add light, nutritious options to your meals. Plus, enjoy outdoor BBQs with family & friends—check out our BBQ must haves guide for inspiration! By eating seasonally & locally, you support local farmers, protect the environment & enjoy the freshest flavours.
Protect Your Skin
With more time outdoors, skin protection is essential. Understand & prioritise natural sunscreens that have ingredients that nourish the skin without harmful chemicals. Use a mineral-based sunscreen with zinc oxide for protection against UV rays.
Moisturise with organic coconut oil or aloe vera after sun exposure to keep your skin hydrated & calm. Additionally, consuming antioxidantrich foods like blueberries & green tea can protect your skin from oxidative stress & improve your skin’s resilience. Plus, don’t forget to wear a hat for added protection!
Stay Active Outdoors
Take advantage of the warm weather to stay active outside. Physical activity not only improves cardiovascular health & builds strength but also releases endorphins, which boosts mood & mental well-being. Try engaging in outdoor activities like swimming, hiking or cycling. Even a simple evening walk can increase your physical activity & allow you to enjoy the sunset. Remember to balance high-intensity workouts with gentler activities like
function. Practicing mindfulness, journaling, reading or meditating outdoors can help you feel more connected to your surroundings. Try setting aside time each day to unwind, even if it’s just a few minutes to breathe deeply or listen to calming music. Taking breaks from digital devices can also help you stay present & reduce stress.
Sleep Well
Longer days can sometimes disrupt our sleep schedule, but quality rest is crucial for physical & mental well-being. Sticking to a consistent bedtime routine, even in summer, can help you get the rest you need. Sleeping in a cool, dark room & avoiding screens an hour before bed can improve sleep quality. A good night's sleep supports immune health, energy levels & mood, all of which contribute to a healthier, more enjoyable summer.
WELEDA SKIN FOOD
Unlocking digestive wellness
Digestion is the body’s intricate process of breaking down food, absorbing nutrients & eliminating waste. But did you know that supporting your digestive health can boost your overall well-being?
Let’s dive into some essential tips for nurturing your gut, with a focus on herbal liver support, hydration, nutrition & the importance of mindful eating.
Herbal liver support
Your liver is a powerhouse when it comes to digestion. It processes nutrients & detoxifies harmful substances, so keeping it in tip-top shape is crucial! Herbal remedies like milk thistle, dandelion root & turmeric can provide fantastic support.
• Milk Thistle: Known for its active compound, silymarin, milk thistle can help protect liver cells & promote detoxification.
• Dandelion Root: This vibrant herb stimulates bile production, aiding digestion & enhancing nutrient absorption.
• Turmeric: Beyond its culinary delights, turmeric has anti-inflammatory properties that can support liver health.
Incorporating these herbs into your daily routine, whether through teas, supplements, or as part of your meals, can provide a gentle boost to your liver function.
Hydration: the unsung hero
Hydration is often overlooked but is a cornerstone of good digestion. Water is essential for breaking down food, allowing your body to absorb nutrients efficiently. Aim for at least 8 cups of water a day, adjusting based on your activity level & climate.
Consider infusing your water with slices of lemon, cucumber, or fresh herbs like mint for a refreshing twist. Herbal teas, especially those like peppermint & ginger, can also enhance hydration while promoting digestion. Remember, staying well-hydrated helps prevent issues like constipation & bloating, keeping your digestive system running smoothly.
Nourish with nutrition
A balanced diet rich in organic whole foods is vital for digestive health. Focus on incorporating a variety of fruits, vegetables, whole grains & lean proteins. These foods are high in fibre, which promotes healthy bowel movements & nourishes beneficial gut bacteria.
• Fibre-Rich Foods: Foods like oats, beans, lentils & berries can help keep things moving in your digestive tract.
• Fermented Foods: Yoghurt, kefir, sauerkraut & kimchi are packed with probiotics, which support a healthy gut microbiome.
• Healthy Fats: Avocados, nuts & olive oil can help keep your gut lining healthy & support nutrient absorption.
When your body gets the right fuel, it not only digests better but also feels better!
The art of mindful eating: avoid overeating
In today’s fast-paced world, it’s easy to overlook the importance of how we eat. Overeating can lead to uncomfortable bloating & sluggishness, so practicing mindful eating is essential.
Here are some tips to savour your meals
• Slow Down: Take the time to chew your food thoroughly. This aids digestion & allows your body to recognise when it’s full.
• Listen to Your Body: Pay attention to hunger cues. Eat when you’re hungry & stop when you’re satisfied—not stuffed!
• Create a Calm Environment: Eating in a relaxed setting without distractions can enhance your enjoyment & digestion. Turn off the TV & put away your phone to focus on your meal.
Wrapping it up
Embracing a holistic approach to digestion can transform how you feel every day. With herbal liver support, proper hydration, nutritious foods & mindful eating practices, you can create a happy & healthy gut. Remember, small changes can lead to significant improvements in your digestive wellness. So, let’s toast to vibrant health & a thriving digestive system—cheers to your gut!
Remember to always consult with your health practitioner before starting any supplements or come into store for advice from one of our naturopaths!
By Assunta Hamilton Naturopath
Optimising health in Hashimoto’s
The thyroid is a butterfly-shaped gland situated at the front of the neck. The pituitary gland located at the base of the brain secretes the Thyroid-stimulating hormone (TSH). TSH stimulates the thyroid gland to release hormones T3 & T4 involved in metabolism.
Hashimoto’s Thyroiditis is an inflammatory autoimmune condition where the immune system mistakenly attacks its own tissues, in this case, the thyroid gland, disrupting normal function. There are multiple variations of thyroid dysfunction however Hashimoto’s is one of the most common forms of hypothyroidism (underactive thyroid).
Possible causes of Hashimoto’s
• Chronic stress may disrupt immune function, inhibiting TSH production, impairing the conversion of T4 to active T3, along with reducing the cellular sensitivity of receptors to thyroid hormones.
• Food sensitivities
• SIBO (Small Intestinal Bacterial Overgrowth) or leaky gut
• Low stomach acidity
• Insulin resistance
• Postpartum or perimenopausal drop in progesterone
• Reactivation of Epstein-Barr virus (eg. Glandular Fever)
• Parasitic infections eg. H. Pylori & Blastocystis hominis
Signs & symptoms include
Fatigue, weight gain, low mood, poor memory, brain fog, heavy &/or irregular periods, hair loss, dry skin, sensitivity to cold, brittle nails, dry cracked heals, constipation & low libido.
Diagnosis
Hashimoto’s can be diagnosed via blood test. TSH is often the only marker tested with suspected thyroid dysfunction, which is not always the best indicator indicator, as results may be reported within the ‘normal’ reference range. Testing inclusive of TSH, T3, T4 & reverse T3 along with antibodies provides a more comprehensive perspective. Naturopaths are guided by
a narrower ‘ideal’ reference range & attempt to treat the condition before reaching the extremes.
Naturopathic Considerations
• Identify, remove & treat any triggers/initiating factors
• Repair the gut
• Replenish with nutritional & herbal support
Correcting Intestinal Permeability & Leaky Gut
It is important to identify & remove food sensitivities as well as strictly avoid gluten, as this contributes to gut inflammation. Another underlying driver of Hashimoto’s is SIBO, which is an abnormal increase in bacteria in the small intestine. SIBO contributes to intestinal permeability & leaky gut. Symptoms include abdominal pain, diarrhoea, constipation, fatigue, nausea, reflux, weight loss & notably bloating or abdominal distension that is worse after eating.
Diet & Lifestyle
• Reducing stress.
• Anti-inflammatory, nutrient dense, polyphenol & antioxidant rich diet high in fibre.
• Avoiding gluten, food sensitivities, alcohol, highly refined carbohydrates, sugars & ultra-processed foods.
• Reflux medications, the Oral Contraceptive Pill along with NSAIDs (Non-Steroidal Anti-inflammatory Drugs) may contribute to nutritional deficiencies & gut inflammation exacerbating Hashimoto’s.
• Stabilising blood sugar levels.
• Optimising detoxification.
• Gentle overnight fasts may help improve intestinal permeability & immune dysfunction that aggravates Hashimoto’s.
Tinted & Untinted
Essential Nutrients & Herbs for Thyroid Function
Selenium is an important antioxidant that lowers thyroid antibodies, inflammation & TSH (which is elevated in hypothyroidism), along with assisting the conversion of T4 to T3.
Inositol is involved in the synthesis, storage & secretion of TSH, which supports thyroid function by aiding the conversion of T4 to T3. Inositol is beneficial in metabolic conditions by improving mitochondrial health & insulin sensitivity along with boosting neurotransmitters for anxiety, mood, PMS & insomnia.
Vitamin D3 is a common deficiency in autoimmune conditions.
Zinc is involved in conversion of T4 to T3.
Digestive Enzymes may help reduce reflux symptoms, support adequate breakdown & nutrient absorption.
Prebiotics & Polyphenols for gut repair.
Bacopa helps to increase T4.
Curcumin helps reduce inflammation.
Withania can help improve the production of T3 & T4.
Always seek help from a qualified healthcare practitioner who will assess your test results & advise the most appropriate treatment plan along with supplementation in the best form & at the safest dose.
By Bindi Sabadin B.Nat SCU Naturopath
Advanced mineral formula that leaves skin with a luminous glow. Enriched with Pink Algae and Jojoba Oil, which are clinically proven to reduce the appearance of sunspots and premature ageing.
Take the stress out of every meal
Sweet goodness
Sour Cherry, Vanilla & White Chocolate Tart
serves: 12 | time: 30 mins + overnight
Your Christmas dessert is sorted! This sour cherry, vanilla & white chocolate tart is gluten-free, vegan, low in refined sugar & packed with antioxidants & fibre.
With a crunchy, sweet biscuit base, a tangy cherry filling & a creamy topping, it’s an irresistible combination. Plus, sour cherries are known to reduce inflammation & promote better sleep— thanks to their melatonin content so you can enjoy a delicious treat & feel your best!
Store this tart in an airtight container in the fridge for up to 3 days, or freeze it for longer. A full belly & restful sleep—that’s our little holiday gift to you!
Ingredients
Base
• 2 cups Flannerys Rolled Oats
• 1 cup Flannerys Raw Almonds
• 1/3 cup maple syrup
• ¼ cup coconut oil, melted
• Pinch of salt
Cherry Jam
• 350g Elgin Organic Sour Cherries, frozen
• ¼ cup maple syrup
• 1 tsp vanilla extract
• 1 cup water
• 3 tbsp Flannerys Chia Seeds
White Chocolate Ganache
• 300g Sweet William White Chocolate Buttons
• 300ml coconut cream
1. Preheat oven to 180°C. Lightly grease a tart pan.
2. In a food processor, blend almonds into a flour-like consistency. Add oats & blend until fine. Add maple syrup, coconut oil & a pinch of salt & combine until it becomes a sticky dough.
3. Press dough into tart pan including up the sides. You may like to have damp hands for this so that it doesn’t stick to your fingers. Bake in the oven for 20-25 minutes or until slightly golden. Set aside to cool.
4. In a small saucepan, add sour cherries & cook for approx. 5 minutes or until completely defrosted. Using a spatula, gently push on the cherries & break them apart.
5. Once defrosted & broken apart, add water, maple syrup & vanilla to combine. Next, add in chia seeds & mix well. Set aside for a couple of minutes & then stir again. This ensures you don’t get any clumps. Allow the jam to slightly cool.
6. Pour cooled jam over cooled base & set aside in the fridge whilst you make your ganache.
7. In a small pot, warm coconut cream until just before boiling. Place white chocolate in a large bowl & pour hot cream over the top. Leave for 5 minutes & then stir, ensuring you have a smooth ganache with no hard chocolate remaining. Pour over cherry jam & place in the fridge overnight.
8. Once completely set, you may like to top with fresh cherries, rosemary & extra chocolate chips. Use a hot knife to slice the tart & serve immediately.
Top 6 supplements for Women
The needs & requirements of women vary over their lifespan impacted by dietary choices, increased stress, immune function, hormones & genetics. Unsure of where to start - here are 6 key recommendations that may be beneficial for women at every life stage.
Activated B vitamins
In their bioavailable forms, B vitamins offer many benefits for women such as:
• Increased energy as activated B12 & B6 support cellular energy production, helping reduce fatigue.
• Mood stabiliser & stress response, thanks to Activated B6 & methylfolate that aid neurotransmitter production (serotonin, dopamine).
• May help to regulate hormones & relieve PMS symptoms, supporting a balanced menstrual cycle.
• Supportive of memory & cognitive function due to Methylated B12 & folate helping to reduce homocysteine levels, especially with aging.
• Active folate & B12 also assist with detoxification & DNA repair, which is crucial for women with MTHFR mutations or high methylation needs. These forms maximise absorption, especially beneficial for women with genetic or digestive issues affecting B vitamin metabolism.
Good quality magnesium
Magnesium is involved in hundreds of biochemical reactions in the body, including muscle & nerve function, blood sugar control, heart health & blood pressure. More specifically for busy women, it can also help with
sleep quality, stress management, mood balance & PMS symptoms. Many women do not get enough magnesium through diet alone, therefore supplementing can be beneficial to ensure adequate levels.
Be mindful of the many forms of magnesium, with some better than others, so it's best to talk to a healthcare practitioner to find one that meets your needs. One of my favourites is Ora Mag Mood which includes bioavailable forms of magnesium with additional herbs to support the nervous system & adrenals.
Iron
Iron is one of the most common nutrient deficiencies in adult females with menstruation, an active lifestyle, stress & pregnancy all contributing to depletion. Low levels can cause fatigue, poor concentration or “brain fog”, weaken the immune system & cause shortness of breath & dizziness.
Look for a well-absorbed, nonconstipating form of iron with co-factors. Or for a whole food supplement try Ancestral Nutrition Beef Liver capsules. Keep in mind some factors impede iron absorption such as polyphenols, found in tea, coffee & red wine, as well as phytates which are found in whole grains, legumes, nuts & seeds.
Protein powders with added greens
Adding this to a smoothie can be a quick & easy way
to boost your dietary intake when life is busy. Protein aids in muscle maintenance & recovery, enhances metabolism & weight management, stabilises blood sugar levels & helps to promote healthy hair, skin & nails. There are some great supplements such as Raw Protein Daily Nourish & Ora Health Organic Supergreens Powder with the added greens helping to support the liver detoxification processes, promote energy, clear skin, promote healthy bowel movement & support immunity. Additional prebiotics help feed beneficial gut bacteria & superfoods such as Maca can help to balance hormones.
Probiotics
The vagina has its own unique microbiome. High in lactobacilli bacteria, these protective bacteria produce hydrogen peroxide & lactic acid, which keep the vaginal pH optimal. Lactobacilli also produce antimicrobial compounds which help to fight off infection. Collectively, these bacterial by-products help prevent the growth of infectious bacteria with low levels leading to an increased susceptibility to urinary tract infections, vaginal dysbiosis & thrush. The delicate balance of this microbiome can be easily disrupted
by many factors. These include medications & antibiotic use, fluctuating changes in estrogen which occur due to the oral contraceptive pill, pregnancy & menopause, sexual activity & the use of vaginal products such as lubricants & feminine hygiene products.
Creatine
Increased research is coming out about the link between creatine (an amino acid stored in our muscles, brain & gut) & women's hormone health - particularly during pre & post menopause, pregnancy & postpartum. It can have positive effects on mood, PMS symptoms, cognition, bone strength & muscle condition. Conversely used as a pre-training supplement, creatine can also support improvements in muscle strength & power when undertaking high intensity training.
We're here to support your personal needs in storefrom perimenopause, postpartum recovery, hormone fluctuations & dietary support - we're here for you.
By Kate Martin Naturopath & Provisional Pyschologist BHSc. BPSYC. (Hon)
A healthy bite
Bite Me is an incredible team passionate about supporting local organic growers & helping us to eat healthier one bite at a time. We caught up with Chris Ahilias to learn how this veggiepacked goodness evolved to one of the most convenient ways to eat well for the whole family.
Bite Me was founded in 2012 on an organic farm in rural Victoria. It all started with a mission to reduce food waste by finding a home for perfectly good, albeit “imperfect,” organic vegetables—those that didn’t quite make the cut for supermarket shelves. By transforming these misshapen veggies into delicious, high-quality products, we’ve been able to support the organic industry & help local Aussie farmers thrive.
Back then, ready-made gluten-free, vegetarian & organic patties weren’t an option, which inspired us to create something new. The Bite Me range of organic falafel & veggie patties came to life. These products not only meet dietary needs but also celebrate Australian-grown produce in a way that’s tasty & sustainable.
At Bite Me, we’re all about supporting local & organic. We proudly partner with Australian farmers who are Certified Organic, ensuring top-quality, clean produce in every bite.
Our focus on a plant-based diet reflects our commitment to the environment—it’s a way to reduce greenhouse gas emissions, conserve land & water as well as make a positive impact on the planet. Plus, plant-based eating promotes better metabolic health & can help to reduce inflammation, bringing benefits for both the body & the Earth.
We believe in clean eating: our products are free from pesticides, preservatives & herbicides. With the endorsement of Coeliac Australia, our range is completely gluten-free, offering delicious, safe options for everyone.
We chose Certified Organic farming for several reasons: it promotes lower carbon emissions, enhances soil health & improves water retention on the land. Organic farming has reduced chemical use & minimises chemical runoff protecting the ecosystems from harmful pesticides & fertilisers. An organic diet is nutrient rich, with food containing high levels of vitamins, minerals & antioxidants which supports immunity & overall health.
Our Bite Me range is 100% plant-based, glutenfree, nut-free & soy-free. We started with just two lines—our classic falafel & veggie patties, & today we
have proudly grown the range to cater to a variety of tastes. We work hard to keep things fresh, creating recipes that the whole family can enjoy & recently introduced four new burger patties that are perfect for summer BBQs.
Our commitment to quality means that our products are free from any added nasties & as always, they’re Certified Organic by Australian Certified Organic, so you know you’re getting only the best.
What is the most popular Bite Me product?
Our Organic Vegetarian Falafel is hands-down the favourite! Made with chickpeas activated for 48 hours, it's packed with fresh organic herbs like coriander, spring onion, parsley & dill, giving it a delicious, vibrant flavour. We coat each falafel in organic virgin coconut oil, which adds incredible health benefits, including anti-microbial properties that fit perfectly into a balanced, plant-based diet. It's a wholesome, tasty option for the whole family, without inflammatory seed oils.
Any tips on how to use your favourite product?
My favourite all-time go-to recipe is a Classic Cauliflower Burger Parma. Simply air fry a Classic Cauliflower Burger for 5 minutes. Add organic tomato passata & cheese toppings, then air fry for another 5 minutes. Serve with a side of your favourite salad for a wholesome fulfilling meal.
What product are you most proud of & why?
We’re incredibly proud of creating an organic, plant-based range sourced from 98% Australian ingredients & Certified Organic farms. Supporting local farmers, big & small, is at the heart of what we do, but we’re equally proud of our impact beyond Australia. For instance, we source our organic coconut oil from villages in Papua New Guinea, where every purchase helps fund local initiatives & sustain their communities.
It’s rewarding to know that each Bite Me product supports both Aussie farmers & global communities, contributing to sustainable growth on all levels.
Preventing burn out
The adrenal glands, which are responsible for producing hormones such as cortisol & DHEA, play a crucial role in regulating the body’s stress response. When a person experiences prolonged periods of physical, emotional, environmental, or psychological stress, it can overwhelm the adrenal glands & lead to a condition commonly known as Adrenal Fatigue (Hyponatremia).
Key Points on Adrenal Fatigue
Misdiagnosis: Adrenal fatigue can often be confused with conditions like depression, due to overlapping symptoms such as low energy & lack of motivation.
Main Hormonal Players: Cortisol & DHEA (Dehydroepiandrosterone), are hormones responsible for managing stress & maintaining energy levels. These are significantly reduced & altered when adrenal fatigue sets in.
Stress Impact: Physical, emotional & psychological stress all contribute to the exhaustion of adrenal glands, leading to symptoms like fatigue, sleep disturbances, weight gain (especially around the waist), & difficulty coping with stress.
Fight or Flight: Constant activation of the body's "fight or flight" response leads to continuous cortisol release, which is harmful when sustained for long periods.
Signs & Symptoms of Adrenal Fatigue
• Chronic fatigue & exhaustion
• Sleep disturbances or insomnia
• Weight gain, especially around the midsection
• Reduced immune function
• Cravings for salty or sweet foods
• Low mood, irritability, or depressive symptoms
• Brain fog or difficulty concentrating
Link to Other Conditions
Weight Gain & Obesity: Prolonged stress & increased cortisol levels lead to weight gain, particularly abdominal fat. Increased insulin resistance is also a byproduct, which can contribute to the development of metabolic issues like Type II Diabetes.
Hormonal Imbalance: Stress-induced cortisol production can affect other hormone levels such as progesterone, estrogen, & thyroid hormones. This contributes to issues like infertility, hypothyroidism, & a further disruption in energy regulation.
Stress & Well-being in Australia
The 2013 Australian Psychological Society Survey on Stress & Well-being highlights the high impact of stress on both mental & physical health. A staggering number of Australians, particularly those in the workforce, reported stress affecting their well-being.
Solutions for Recovery
To support adrenal health, it's critical to implement lifestyle changes that reduce stress & support the adrenal glands' recovery:
• Rest: Adequate rest & sleep are essential to lower cortisol levels & restore energy.
• Diet: Eating nutrient-rich, high-quality food with regular meals helps maintain blood sugar levels & reduce strain on the adrenals.
• Mild Exercise: Gentle, restorative exercises like yoga or walking can help reduce cortisol without adding further stress.
• Reframing & Stress Reduction: Psychological tools like mindfulness, therapy, or reframing stressful situations can alleviate emotional & psychological strain.
• Supplements: Supporting adrenal function with the right supplements (such as adaptogens, vitamins & minerals) can enhance recovery.
• Positive Attitude: Maintaining a positive mental outlook can reduce the stress burden on the body & help regulate hormones.
By focusing on restoring energy through diet, supplements & proper rest, you're allowing the body to heal after prolonged stress.
Nutritional & Supplement Support
• Vegetables & Fruits: Focus on alkalising vegetables & avoid fruit early in the morning.
• Protein: Prioritise good quality protein at breakfast & lunch (eggs, yoghurt etc).
• Healthy Fats: Use quality oils like olive, walnut, almond, flaxseed & coconut.
• Avoid "Energy Zappers": Limit alcohol, caffeine, refined
carbs & fruit juices.
• Supplements: Daily doses of B-vitamins, vitamin C, magnesium, zinc & essential fatty acids. Herbal adaptogens like Withania & Astragalus are excellent for adrenal support.
Lifestyle Changes
• Rest & Relaxation: Power naps, regular breaks & early bedtimes help restore energy.
• Exercise: Engage in moderate, non-stressful exercise.
• Mind-Body Balance: Incorporate relaxation techniques, meditation & laughter with loved ones.
It’s important to remember that recovery from adrenal fatigue can be a gradual process. Consistency with these supportive measures can significantly improve energy levels & overall well-being over time.
By Peter Rule BHSc Naturopath @peter.rule
discover a blend of herbal wonder
Summer flavours
Smokey
Blackened Chipotle Salmon Tacos with Citrus Mango, Corn Salsa & Coriander Crema
makes: 4 | time: 30 minutes
Ingredients
• 4 salmon fillets, skin removed
• 12 Don Cholita Tortillas
• 3 tbsp olive oil
• 2 tsp Gran Luchito chipotle
• 2 tsp Black Dog Honey
• 1 tsp Loving Body smoked paprika
• Salt & pepper
Salsa
• 1 mango, diced
• 1 corn cob, steamed & kernels cut off cob
• 1/4 lemon or lime, juiced
• 1/2 tsp sea salt
• 1/2 jalapeño, sliced
• 1 avocado, diced
• 2 tbsp crumbled feta (optional)
• 1 tbsp finely chopped coriander
Crema
• 3/4 cup finely chopped coriander (option to blend this too)
• 1/2 cup mayo, sour cream or yoghurt
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp salt
Method
1. In a food blender, add the crema ingredients & pulse until smooth. Pour into a side dish & refrigerate until needed.
2. Preheat the oven to 200°C & line a baking tray with parchment paper.
3. Cube the salmon fillets & add to a bowl with olive oil, chipotle, honey, paprika & mix well. Spread evenly on the baking tray & bake for 10-12 minutes. Finish under grill setting for a further 2 minutes or until just charred.
4. Meanwhile, in a medium bowl, mix the salsa ingredients & seasoning to taste.
5. Warm the Don Cholita tortillas according to the packet instructions.
6. Layer the coriander crema, salmon & salsa, sprinkling with fresh lemon or lime juice & sea salt to finish.
Tasty Summer Corn Ribs
@ muma.tuka
serves: 2-3 | time: 30 mins
Ingredients
• 3 corn cobs
• Gevity Rx Better Belly BBQ Bone Broth Sauce
• 2 tbsp melted butter
• 1 tbsp paprika
• 1 tsp chilli flakes
• 1 tbsp pepper
• 1 tbsp salt
• Symons Organic Parmesan
• Fresh coriander
Method
1. Slice corn cobs in half then chop to desired size.
2. Cover corn ribs in butter & the spice mix, toss until well coated.
3. Place in air fryer on 180° degrees for 15 minutes (alternatively you could cook on medium high in a fry pan or on the bbq until crisp).
4. Top with a generous amount of Gevity Rx Better Belly BBQ Sauce, shaved Parmesan & fresh coriander.
Grilled Peach, Prosciutto, Tomato & Burrata Salad
@selfbycjs
serves: 4 | time: 15-20 mins
Ingredients
• 2-3 ripe peaches, cut in halves & quarters
• 2 balls of burrata
• 2 punnets of cherry tomatoes, halved
• 100g prosciutto
• 8 thin slices ciabatta, fresh
• Fresh basil leaves
• Bunny Chow Down Balsamic Glaze
• Extra virgin olive oil
• Salt & pepper
Method
1. Heat a grill pan over high heat. Whilst pan is warming, lightly brush peach wedges & ciabatta slices with extra virgin olive oil.
2. Once pan is hot, place peaches flat side down & leave for 2-3 minutes or until coloured with grill marks. It is important your pan is hot & that you don’t move them once placed down, otherwise they will overcook & become too soft. Turn once to colour opposite side & remove from heat.
3. Add bread to pan & lightly toast until golden on both sides. Remove from heat (you can grill on the BBQ).
4. On a large serving plate, scatter fresh cherry tomatoes & grilled peaches. Roughly tear prosciutto & place in any gaps on the plate. Add your balls of burrata & top with fresh basil leaves.
5. When ready to serve, slice open burrata & season salad with salt & pepper. Serve generously with Bunny Chow Down Balsamic Glaze & toasted ciabatta.
Pillars of wellness
Whether you are yet to experience the magic of Nutra Organics or you’re already a loyal fan – this local Murwillumbah company are doing great things for our well-being.
If you’re looking for glowing skin, gut health support, a kids nutrition blend or a protein boost – Nutra has you covered creating wholefood, premium products that are deliciously award-winning. From Superfoods, Nutritional Broths, Collagen & Family Nutrition: Nutra Organics holds firmly to the belief that wellness doesn’t have to be beige & bland, instead it can be exciting, tasty & super easy!
To support growing families, look to Nutra Organics kids range: Veggie Hero, Berry Immune, Choc Whiz, Captain Calm, Brekkie Hero, Super Tummy & an assortment of Gutsy Gummies flavours. All of which were designed to support kids’ wellness from multiple angles, while being gentle on tummies, delicious & easily incorporated into their favourite meals for a nutritional boost. It can be hard to get our children to consume all essential vitamins, minerals & nutrients in their daily diet. Adequate protein is essential to aid children’s growth & development. If you feel your child is experiencing fatigue, lack of concentration, lowered immunity, irritability… a family friendly protein supplement can do wonders. Thriving Family is a delicious plant-based protein PLUS wholefood multivitamin blend with 17 vitamins & minerals to help every member of the family thrive. Simply add to the morning smoothie routine!
Bone broth is a pantry or fridge essential – whether you swap your daily coffee for a cup of broth, or add into meals for added nutrition. Bone broth is anti-inflammatory, boosts collagen intake for healthy joints, skin, hair & nails, can support detoxification, as well as supporting gut health. Try Nutra Organics Chicken & Beef Bone Broth in both powder & concentrated versions. The broth powder collection also has vegetable options that contain nourishing vegetables & herbs.
Nutra Organics Collagen Beauty is a best seller for a reason & the range has now expanded to include 2 flavours for coffee (vanilla & caramel), 2 flavours for water (Watermelon Strawberry & Blueberry Wildflower) & unflavoured bovine & marine collagen options. Collagen Beauty supports healthy skin, hair, nails & gut wellbeing with VERISOL bioactive collagen peptides, wholefood zinc, silica & 100% RDI Vitamin C. The range also contains Collagen Body (for joint & bone support) & Collagen Build (for muscle
strength & toning). Our team in store can help you choose the right option for your needs.
A delicious way to get an energising boost is with Nutra Organics Matcha, perfect for kick-starting your day. Or try their calming Hot Chocolate blend with added magnesium to unwind at night. Both are packed with hydrolyzed collagen!
Are you getting enough vitamins & minerals in your diet?
Nutra Organics Super Greens & Reds is a perfect option which includes 23 nourishing greens + reds, 18 vitamins & minerals, plus pre & probiotics to support immunity, gut well-being & energy.
Whilst Clean Greens is an alkalising blend of the purest, Certified Organic, straight up greens to support optimal wellbeing. Lastly, there’s Acai Berry Blend, a fan favourite containing 6 super berries for immunity, energy & antioxidant support. All can be added to water or your daily smoothie for an immunity & nutrition boost.
With thousands of raving reviews, Nutra Organics has created a trustworthy brand with awarded & premium products to back it up. At the prestigious 2024 Clean + Conscious Awards, Nutra Organics received four golds for: Super Greens + Reds (best superfoods), Collagen Matcha Latte (best mood booster), Brekkie Hero (best kids superfoods) & Bone Broth Concentrate Lemon Ginger ACV (best cooking + baking).
Nutra Organics is more passionate than ever in creating accessible & delicious nutrition for all, as they work towards their mission of deeply nourishing 10 million people.
BBQ must haves
Fire up the BBQ & soak up the sun—summer is here! From creamy seasonings to refreshing sips & all the tasty essentials, we've got everything you need to create a delicious spread for family & friends. Head in store to stock up on these BBQ must haves & ask us for our favourites!
Kommunity Brew
Organic Kombucha
Byron Bay Chilli Co.
Mild
Salsa Picante
This salsa packs a mild kick & loads of flavour from a vibrant blend of ripe tomatoes, onions, jalapeños & spices. It’s perfect for classic tacos & corn chips & also makes a great addition to sauces for meat.
Sprial Foods
Organic Tomato Ketchup
This gluten-free ketchup is crafted from organic Italian tomatoes & spices, offering a chunky texture & bold flavour. Perfect for topping off your burgers!
Ceres Organics
Organic Green Pitted Olives
Melrose
Liquid Coconut Oil
Sourced from sustainably grown coconuts, this coconut oil is easy to digest & offers a healthy energy boost. It’s also gluten-free, making it a great choice for your next BBQ!
Ripened under the Mediterranean sun & harvested at their peak for full flavour, these olives are preserved with organic lemon juice & pure sea salt. Perfect for platters, hot or cold dishes, or even straight from the jar!
The kombucha range from Kommunity Brew is alive, authentic & infused with premium botanicals, offering a variety of delicious flavours. Enjoy a 375ml bottle on your own, or pick up a few 750ml bottles to share at your next BBQ!
Mingle Seasoning
Garlic & Herb or Barbeque
Season your dishes without any nasties! The Mingle seasoning range is ideal for the adventurous chef, delivering a burst of flavour to your cooking. Made with natural, plant-based ingredients & proudly Australian, it’s a must-have for your kitchen!
Fifya
Sweet Potato & Basil Dips
These dips are all handmade with fresh ingredients & can be enjoyed hot or cold. Available in a variety of flavours, they cater to all dietary needs which is perfect for everyone!
Best Of The Bone
'Bone-B-Q'
BBQ Sauce Medium
This BBQ sauce is gluten-free & dairy-free, making it a versatile addition to any meal. Perfect for BBQ hamburgers, chicken, steaks, sausages, or even as a flavourful explosion in sandwiches, over eggs, or as a pizza base. Delicious & endlessly versatile that benefits your gut health & immunity!
Roza's Gourmet Smoky Aioli
Ceres Organics
Organic American Mustard
Ground yellow, white & oriental mustard varieties are blended with onion, black pepper, curry, cloves, nutmeg & turmeric. This delicious New York style mustard is perfect for spreading on hamburger rolls.
This smokey-flavoured aioli is a versatile sauce that pairs perfectly with anything! It’s gluten-free, dairy-free & contains no artificial preservatives— naturally delicious!
Ozganics
Creamy Ranch Dressing
Lovingly made in Murwillumbah, NSW, this ranch dressing is creamy, tangy & free from eggs, dairy, gluten & artificial additives. Perfect for drizzling over salads, BBQ veggies, or adding to sandwiches with your favourite protein!
Every Organics Cold Smoked Sea Salt
This pure Australian sea salt is smoked over untreated wood for a rich, smoky flavour—perfect for seasoning BBQ meats & roasted veggies!
Curiously Cauli Seeded Cauli Crackers
Crafted from real cauliflower, these crackers are vegan, gluten-free & delightfully light & crispy. A unique superfood snack packed with goodness— perfect for pairing with your favourite dips & sauces!
Gluten Freedom Sourdough Buns
These super-soft sourdough buns are the perfect addition to your summer BBQ, complementing any flavour combination. They’re vegan-friendly, glutenfree, dairy-free & soy-free!
Dona Cholita
Blue Corn Totopos
Made fresh in Northern Rivers, NSW, each gluten-free chip starts as a tortilla crafted from organic, nixtamalized blue corn, then cut & fried in non-GMO rice bran oil & seasoned with pink Himalayan salt. Enjoy with your favourite dips.
Ceres Organics Organic Grilled Red Peppers
Chargrilled ripe red peppers, preserved in an organic blend of sunflower & extra virgin olive oils with salt, garlic, wine vinegar, Italian herbs & a touch of chili. Perfect for adding bold flavour to platters & salads.
Summer essentials
Products we simply cannot find ourselves without this season.
1. Eden Health Foods
Bee Pollen
Bee pollen is a natural, protein-rich superfood, low in fat & loaded with essential vitamins & minerals. It offers a healthy energy boost—just sprinkle a teaspoon on your breakfast, add it to a smoothie, top off fresh fruit, or enjoy it straight from the spoon. It’s so good, you can eat it on its own!
2. Olsson's
Sea Salt Flakes
Delicate, pure sea salt flakes that crumble easily between your fingers. This hand-harvested, natural salt retains essential marine minerals & trace elements. 100% Australian with no additives or preservatives.
3. Crumble Charms
Raspberry Love Wheel
Discover the new gluten-free, plantbased treat! Two golden, buttery biscuits filled with creamy vanilla marshmallow & a raspberry centre, all coated in rich dark chocolate. Plus, they’re available in four delicious flavours—be sure to try them all!
4. The Jojoba Company
Jojoba Oil
A unique Australian product that moisturises, repairs sensitive & problem skin, including acne. Naturally rich in vitamins A, D, E & omegas 6 & 9, it provides incredible relief for dryness, dehydration, redness, & irritation.
5. Heylo
Blackcurrent Magnesium Sparkling Water
Looking for an easy way to increase your magnesium intake? Heylo is infused with bioavailable magnesium, blackcurrant extract, vitamin C & B-complex vitamins. A refreshing drink which may help relieve tension, aid sleep, mental clarity & muscle recovery.
6. Noosa Gnocchi
Organic Gnocchi
Gather around the table & enjoy a new range of local, organic, artisanal gnocchi, crafted in Noosa & ready to cook whenever you choose. Add your favourite sauce or simply have with butter & herbs.
7. Byron Doggie Treats
Organic Dried Kangaroo Jerky
Made using 100% Australian, kangaroo. Gluten free, grain free, airdried, gourmet kangaroo jerky dog treats bursting with protein. Rich in vitamins, minerals & low in fat. Ideal for all ages & breeds of dogs.
8. Endota
Baby Bath Body Wash
This gentle cleanser hydrates as it removes impurities, soothing the skin with oat & chamomile, while aromatic lavender promotes relaxation—ideal for a calming bedtime ritual for your little ones.
9. Proper Crisps
Purple & Gold Cracked Pepper & Sea
Salt Chips
Thick-cut golden & purple potatoes, seasoned with Marlborough sea salt & freshly cracked rainbow peppercorns. They’re an ideal choice for sharing with friends & family at your next BBQ. Serve them up for a flavour-packed addition everyone will love!
Meet the Grower Poppi Bros.
Meet your banana growers! Poppi Bros. are a family of fourth generation farmers who grow Certified Organic cavendish bananas. Jeff, Gavin (Father & Son), Brendan & Jo-Anne (Husband & Wife) are the Poppi family - passionate about organic farming methods & reducing toxic substances in our food chain.
The family farm is located on the Cassowary Coast at Woopen Creek, at the base of QLD's highest mountain Mount Bartle Frere. Many crops have been grown over the years, but now the family focus on what grows best in the region - Cavendish & Little Gem Bananas.
From planting to harvest, bananas take around 9 months to come to fruition & once the plant is established it re-suckers every 6 months. Bananas can be grown by not using pesticides & other chemicals & over time, beneficial insects build up & self-control pests naturally.
One of the challenges our farmers face is the weather & living in the wettest part of Australia has it's burdens! For instance, waterlogged soils creating stress on the plants making them more susceptible to pests & diseases. But improving soil health & getting the soil nutrients in the right ratios can make a big difference.
Bananas are rich in vitamin B6 (important for nervous system & brain health & helps the body make serotonin), vitamin C (immune & skin health), dietary fibre for a healthy digestion. Did you know - Bananas can make you happy! Bananas contain tryptophan, a protein that increases serotonin - the chemical that helps to boost your mood.
Summer produce
Summer is a fruit lover's paradise, offering an abundance of delicious & nutritious options. Peaches & nectarines are at their peak, with their juicy, sweet flesh perfect for snacking or baking. Plums & apricots add a delightful tartness, making them great for fresh desserts or jams.
Make the most of cherry season - incorporate them into your salads, top desserts or as a healthy snack on the go. Did you know, cherries are packed with melatonin, - a hormone we naturally produce that helps our circadian rhythm. Blueberries are not only tasty but also packed with antioxidants, making them a healthy addition to smoothies & yoghurt.
For a tropical twist, indulge in lychees, known for their sweet, floral flavour & pineapple, which adds a refreshing zing to fruit salads. Honeydew & rockmelon are hydrating options that complement summer picnics perfectly.
Dragonfruit offers a unique visual appeal with its vibrant colours & subtle sweetness, while grapes—white, red, & black—make for easy, bite-sized snacks. Nature provides fruits & vegetables to help our bodies regulate temperature, detox & stay energised during the warmest months. Watermelon, strawberries, lettuce & cucumber are abundant for this reason—packed with electrolytes & hydrating minerals! Embrace this summer season & enjoy these flavourful delights!
Earn rewards for shopping organic
Exclusive members discounts & sales.
15% OFF storewide* on the first Tuesday & third 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
The inside scoop
Asian inspired
Sprouted Broccoli & Avocado Salad with Miso Chilli Dressing
serves: 4 | time: 20 mins
Ingredients
• 2 bunches sprouted broccolini (green &/or purple)
• 1 cup finely shredded Chinese cabbage
• 1 tbsp sesame oil
• 1 avocado, peeled & diced
• 1/2 cup herbs (dill, coriander, mint, Thai Basil)
• 1/2 cup micro greens
• 3-4 radishes, quartered
• Nori Sprinkle
• 4 eggs
• Toasted nuts, roughly chopped
Method
@cecilevadas
Dressing
• 1 tbsp toasted sesame seeds
• 1 1/2 tbsp crunchy chilli oil
• 2 tbsp coconut aminos or light soy sauce
• 2 tbsp sesame oil
• 1 tbsp white miso paste
• 1/2 tbsp grated ginger
• 2 tbsp rice wine vinegar
• 2 tbsp mirin or 1 tsp sugar
1. Preheat the oven to 200°C & line a baking tray with parchment paper.
2. Trim the woody ends off the broccolini & cut any thicker stems in half, lengthways. Place onto the baking tray & drizzle with the oil & sea salt, mix well to coat. Bake for 12-15 minutes on the middle rung or until charred & crisp.
3. Meanwhile, in a sealed jar or container, add the dressing ingredients. Seal with the lid & shake well. Set aside.
4. In a medium pot, add the eggs & cover with semi boiling water. Cook for 3-4 minutes for runny eggs. Place in an ice bath for a minimum 10 minutes before peeling.
5. To plate, layer the shredded cabbage & then the charred broccolini on a large serving platter. Scatter the avocado, micro greens, herbs & radishes around. Cut the eggs & layer them in & around the other elements. Finish with the nori sprinkle, toasted nuts & prepared dressing.
