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 Sunny Days Ahead: The Benefits Of Mineral-Based Sunscreens
With so many sunscreen options available, we're here to help you find the perfect one.
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 Navigating ADHD
Discover the signs & symptoms, along with natural ways to provide support for your children.
27 Meet the Grower
Poppi Bros cultivates Cavendish & Little Gem bananas in Woopen Creek, QLD.
28 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.
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. To read more about mineral-based sunscreens turn to page 8. 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 yoga or stretching, which can help your body recover.
Prioritise Mental Wellness
Summer’s relaxed vibe can be an opportunity to focus on mental wellness. Spending time in nature has been shown
WELEDA SKIN FOOD
Intensive nourishment for face and body.
to reduce stress, improve mood & enhance cognitive 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.
Incorporating these wellness practices into your daily routine can help you make the most of the summer season, keeping you energised, focused & balanced. With a bit of mindfulness & self-care, you’ll feel your best & enjoy all the sunshine-filled adventures this season has to offer!
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
Sunny days ahead: the benefits of mineral-based sunscreens
With long, hot days of summer here, it's crucial to protect our skin from overexposure. With so many sunscreen options available, choosing the right one can be overwhelming. Let’s explore the advantages of mineralbased sunscreens over conventional ones.
Sun Waves
There are three types of UV radiation: UVC, UVB & UVA. The ozone layer absorbs 100% of UVC, 90% of UVB, & only a small portion of UVA. Overexposure of UVA is associated
with skin pigmentation, inflammation & aging, while UVB is associated with sunburn & skin DNA damage & mutations.
When the UV level passes 3, sun protection is recommended (you can usually check this on your weather app).
Conventional Sunscreen
Chemical sunscreens penetrate the skin & absorb UV radiation, converting it to a very low level of heat. While they might feel lighter on the skin, they often contain compounds that can be irritating & potentially harmful. One chemical used is oxybenzone, which has been detected in human urine, serum & breast milk samples, raising concerns about its negative consequences on the human body. Furthermore, oxybenzone has been found to cause a range of harmful effects in coral & fish, including reef bleaching & death.
Mineral Based Sunscreen
Mineral-based sunscreen creates a physical barrier on your skin to reflect the UV rays, similar to wearing clothes. These sunscreens are usually made from zinc oxide & titanium dioxide & a thicker application will usually provide a higher level of protection.
Choosing a Safer Sunscreen
It’s important to choose a sunscreen that protects you from UVA & UVB rays. Also look for a cream or lotion application. Whilst spray may seem easier to apply, the small particles in this application method may be dangerous to inhale or ingest.
When looking for a mineral-based sunscreen, choose one that states ‘nano-free’ or ‘non-nano’. Sunscreen manufacturers, even mineral-based sunscreen, can use nanoparticles, tiny ingredients measured in a billionths of a meter, to boost the SPF level. These miniscule ingredients are more likely to be absorbed through the skin & enter the bloodstream, potentially causing damage to your body cells.
Zinc oxide is a mineral based sunscreen ingredient that is less likely to penetrate the skin break & be absorbed into the bloodstream.
*It’s important to check the sunscreen label for application instructions, but usually application every 2 hours & after sweating or swimming is a good rule.
Vitamin D Concern
One common concern about sunscreen is its potential
to block vitamin D production. When the skin is exposed to UV radiation from the sun, a series of processes begin in the skin that lead to the production of vitamin D. This nutrient is crucial for our overall health, aiding in bone strength & supporting our immune system. To prevent deficiency, spend time outside first thing in the morning & midafternoon, when the UV level is below 3.
If you are concerned about your vitamin D levels, this can be checked with a blood test.
Other Sun Protection Tips
Keep your skin safe under the sun:
• Seek Shade: Whenever possible, find a shady spot, especially during peak sun hours (10 a.m. to 2 p.m.).
• Wear Protective Clothing: Long sleeves, widebrimmed hats & UV-blocking sunglasses can provide additional layers of sun protection.
• Be Mindful of Reflective Surfaces: Water, sand & even concrete can reflect UV rays, increasing your exposure.
Choosing the right sunscreen is vital for your own health as well as our planet, including those that inhabit the oceans we swim in. By selecting a mineral based option, you’re protecting yourself from harmful UV rays & caring for your skin. Remember, sun safety is about balance: enjoy the sun while protecting your skin & monitoring your vitamin D levels. If you have questions about the best product for you & your family, consult one of our in-store naturopaths for guidance.
By Jessica Masterton Naturopath (BHSc) @terra.rhythmics.naturopathy
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.
Ingredients
Base
• 2 cup Flannerys Rolled Oats
• 1 cup Flannerys Raw Almonds
• 1/3 cup maple syrup
• ¼ cup coconut oil, melted
• Pinch of salt
White Chocolate Ganache
• 300g Sweet William White Chocolate Buttons
• 300ml coconut cream
Cherry Jam
• 350g Elgin Organic Sour Cherries, frozen
• ¼ cup maple syrup
• 1 tsp vanilla extract
• 1 cup water
• 3 tbsp Flannerys Chia Seeds
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.
Kunara Café
In a world brimming with food options, discovering a place that genuinely cares about what goes into each dish & ultimately, into your body—can truly make a difference. At Kunara Cafe, we take pride in using Certified Organic ingredients, because we believe that exceptional food starts with exceptional ingredients.
Our menu is filled with delicious dishes made from fresh, organic ingredients—free from artificial additives & preservatives. By focusing on unprocessed, whole foods, we provide meals that are not only tasty but also packed with the nutrients your body craves.
We know everyone has different dietary needs, so our menu is thoughtfully crafted to cater to all. Whether you're gluten-free, vegan, vegetarian, or following a paleo diet, you’ll discover satisfying options. Our passionate chefs create inclusive dishes that don’t skimp on flavour or quality, ensuring every meal is a delightful culinary experience bursting with bold tastes & balanced nutrition.
Kunara Cafe is more than just a place to eat; it’s a welcoming community that values wellness, sustainability & delicious food. Whether you’re stopping by for a quick lunch or gathering with friends for a nourishing meal, Kunara Cafe offers a refreshing alternative to conventional dining. At Kunara, we proudly serve food that’s not only good for you but also incredibly delicious!
The inside scoop
Jon - Retail Assistant
I love Pyewackets Ooray Plum & Vanilla Shrub. Just mix it with water & you’ve got a refreshing drink made from coldpressed fruit & apple cider that keeps me energised all day long.
Rosemarie-Retail Assistant
I love Kunara almond butter—it’s smooth, delicious & pairs perfectly with sliced apples for a quick, convenient snack that feels both satisfying & wholesome!
Madi - Retail Assistant Blue Dinosaur protein bars are perfect for a quick snack! With a variety of flavours to choose from, they're a tasty way to add a little extra protein to your day.
Beth - Cafe Assistant
I'm really enjoying my new gratitude journal! It's the perfect way to jot down my thoughts & reflect on each day. It would also make a wonderful gift idea!
Kunara Cafe & The Inside Scoop
Bruce's garden centre
Peach ‘Flordagold’ (Grafted) 5 litre fruit pot - $39.95 each
The Flordagold Peach is a yellow-fleshed, low chill variety that produces a round medium to large, beautifully coloured fruit. Flordagold is a high-quality great tasting fruit mid-season. Extremely prolific, with large fruit that tastes great, it is reliable year after year. Covered in pink flowers in spring, this plant needs to be heavily thinned after flowering to produce large sweet & juicy fruit. One of our favourites!
Acacia Macradenia ‘Zig Zag Wattle’ 140mm pot - $17.95 each
A native of Queensland who likes stony, well-drained soils in a sunny, open position. It is drought-resistant but will only accept light frosts. The Zigzag Wattle is so named because its stems change direction each time a leaf is grown. An evergreen tree growing to 4 metres with a spread of 2 metres, the branchlets are pendulous & give the plant an attractive weeping habit. The flowers are pale yellow balls, occurring in large, pendant clusters in winter & spring. When in flower it is an absolute showpiece & gives off a lovely delicate perfume. The Zig Zag Wattle will tolerate hot, dry conditions & most soils while attracting birds.
Syzygium Francissii
The Syzygium Francisii, also known as the Eugenia Francisii or Magenta Lilly Pilly, is a hardy shrub or small tree with glossy leaves, fluffy white flowers & purple edible fruit. Its low maintenance requirements, moderate growth rate, & ability to attract native wildlife make it a popular choice for those who want to add a touch of natural beauty to their garden or outdoor space. Growing to a height of 2 to 3 meters, it makes an excellent low-maintenance feature plant.
Grevillea
each (Grafted Grevillea)
"Scarlet Moon" is a hardy bird attracting shrub that boasts vibrant green foliage & beautiful large scarlet flowers that continue to bloom throughout the year. An ideal specimen for creating contrast within mixed garden beds & for use as an informal screen. Thrives in full sun in well-drained soil with some clay &/or humus content. Lightly prune the plant to maintain a dense, compact habit. Apply a slow-release native volcanic mineral based fertiliser every 6 to 12 months to promote strong new growth & prolific flowering.
Gorgeous & popular ground cover, very low maintenance, ‘Purple Pixie’ will spread to 1.5m if unclipped, but reach only 50cm high. Burgundy purple foliage all year round & bright pink flowers in spring. Stunning mass planting; or as a contrast to gold & silver leaf plants in borders & rockeries. A year-round versatile plant for any garden that needs barely any maintenance.
Anigozanthos ‘Bush Pearl’
pot - $17.95 each
Anigozanthos Bush Pearl is a compact, bushy kangaroo paw with vibrant candypink flowers, ideal for patio pots or sunny garden spots. It’s low-maintenance & drought-hardy but benefits from watering during flowering. This is a relatively tough kangaroo paw that is suitable as a feature plant, either in a container or in a sunny, well drained position in the garden. Prune flower stems back to the ground after flowering. Anigozanthos are very drought hardy however, watering at the time of flowering will benefit. Anigozanthos 'Bush Pearl' can grow to a height of 50cm & a width of 45cm.
‘Little Gem’ 200mm pot - $24.95 each
‘Scarlet Moon’ 200mm pot - $39.95
Loropetalum Purple Pixie 140mm pot - $16.95 each
140mm
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
Grilled Peach, Prosciutto, Tomato & Burrata Salad
@selfbycjs
serves: 4 | time: 15-20 mins
Ingredients 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°C 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.
• 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.
Navigating ADHD: lifestyle & nutritional support
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental condition characterised by symptoms such as inattentiveness & impulsivity, with or without hyperactivity, which can disrupt daily life. ADHD affects approximately 6–10% of children & adolescents & 2–6% of adults in Australia. Given these rates, it is estimated that over 800,000 Australians live with ADHD, making it the most common psychiatric condition in young people. Importantly, ADHD does not influence intelligence.
Types & Symptoms of ADHD
ADHD is categorised into three types:
Inattentive Type:
• Symptoms include difficulty sustaining attention, frequent careless mistakes, trouble organising tasks & forgetfulness.
Hyperactive Type:
• Symptoms include excessive fidgeting, difficulty remaining seated, excessive talking, impulsivity & acting as if driven by a motor.
Combined Type:
• Exhibits a mix of symptoms from both inattentive & hyperactive types.
Each ADHD diagnosis is unique, with countless symptom combinations. This variability means that ADHD can present differently in every child or adult.
Dopamine Dysregulation & ADHD
A prominent hypothesis for ADHD involves a dysregulated dopamine system. Dopamine, a neurotransmitter, plays a
crucial role in pleasure, attention & information processing. It creates a sense of satisfaction, like the feeling after completing a task or enjoying a treat. In those with ADHD, dopamine-related dysfunction may create a higher threshold for experiencing rewards, requiring more stimulation to feel the same level of satisfaction. This increased need for reward can lead to behaviours such as craving sugary foods or engaging excessively in activities that provide instant gratification, like playing video games.
Excessive screen time, for example, can desensitise the brain’s reward system. Activities like gaming release large amounts of dopamine & brain scans show similarities to the effects of substance use. Overusing these pathways makes them less sensitive, requiring more stimulation to feel pleasure. Limiting screen time, particularly before bed, can help reduce symptoms & improve sleep quality.
Nutritional Support for ADHD
Nutrient imbalances can mimic or worsen ADHD symptoms. Correcting these imbalances can provide significant support:
Magnesium
Essential for producing neurotransmitters like dopamine & norepinephrine, magnesium helps to relax the nervous system & supports energy production. High activity levels increase magnesium use, so sufficient intake is crucial.
Zinc
Involved in over 450 enzyme processes, zinc is critical for neurotransmitter production, gut health, immune function, & hormone regulation. High copper levels can block zinc, potentially leading to anxiety or aggressive behaviour.
Additionally, a zinc deficiency can promote gut imbalances, like candida overgrowth, which worsens dopamine regulation.
Iron
Adequate iron levels are necessary for attention & cognitive function. Low iron can impair dopamine production, leading to worsened ADHD symptoms.
Strategies for Managing ADHD
Reduce Screen Time
Monitoring & reducing screen exposure is critical. Implement a rule where devices are handed in an hour before bedtime to promote healthy sleep & minimise overstimulation.
Maintain a Nutrient-Rich Diet
Testing
I use Organic Acid Testing (OAT) to assess a child’s health (or Adult). This is a non-invasive urine test which measures 70 markers in the body including gut health, neurotransmitters such as dopamine, norepinephrine & serotonin, mitochondria (energy), detox pathways such as methylation & some nutrients levels such as folate, B12, B6, B2, glutathione & coenzyme Q10. Organic Acid Testing allows us to see where the most support is needed.
Focus on whole foods rich in magnesium, zinc, iron & B vitamins. This includes leafy greens, nuts, seeds, lean meats & whole grains. Limiting sugar & processed foods can also help regulate energy levels & neurotransmitter function.
Managing ADHD effectively often requires a comprehensive, personalised approach. As a clinical Naturopath, I help tailor treatment strategies to meet an individual’s needs. Addressing lifestyle & dietary factors empowers those with ADHD to improve focus, behaviour & overall well-being.
By understanding ADHD through the lens of lifestyle & nutrition, individuals & families can adopt supportive practices that lead to a healthier, more balanced life.
By Bianca Bawden
Clinical Naturopath, Herbalist & Nutritionist
@healthbybianca
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!
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.
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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.
@ayurvelix Zero waste culture at Kunara. Filling up my spice jars.
at Kunara Cafe.
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@marcuskkrause Kunara haul.
