autumn 2017 kunara no.16
itâ€™s time for a cleanse!
restore your balance page 24
Cleanse your garden page 16
5 ways to spring clean your gut page 10
letter from the editor
COME VISIT US MARKETPLACE
Are you ready to become the best
M, T, W & F: 7am – 6pm
version of yourself? As we continue to move through the year and into
Thurs: 7am – 7pm
autumn we thought it was time
Sat: 7am – 6pm
to highlight the importance of
Sun: 9am – 5pm
cleansing. Do you love or loathe doing a cleanse? And what does a cleanse mean to you? In
this edition we explore the different ways that you can rid
Mon – Sat: 7.30am – 4pm
your body of the unwanted junk it may be hanging onto.
Sun: 9am – 4pm
We all know when we need to make improvements for
Bolivia Baran graphic design erin pyers editor
ourselves! When we start saying… I really should cut this out
bruce bailey Horticulturist
Mon - Fri: 6.30am - 9.30am
of my diet, start doing yoga, I should be more patient, spend more time with the kids. This is a sign that you are ready to change some of your habits that may be bogging you down.
We have got you covered in this edition, on page 6 we share
Mon – Sat: 7.30am – 5pm
with you some of the best foods, vitamins and supplements
Sun: 9am – 4pm
Bridget young naturopath
that can assist in cleansing your body, page 24 gives you a
lucy eva nutritionist
(07) 5445 6440 firstname.lastname@example.org
daily technique on how to restore your balance and page 18 looks at emotional baggage and how you can clear it.
PO BOX 7859, Sippy Downs, 4556
It’s all about finding a balance, giving yourself more energy, feeling relaxed, rejuvenated and on top of the world. We can
Lee holmes Cover photo
all strive to achieve this in life. Plus, we are so fortunate to have access to everything we need right at our fingertips. fresh organic produce to fuel your body, or grab a healthy bite to eat from our organic café. Don’t let the pace of this world dictate to you how to live your life. Slow it down a bit, give some time out to yourself and never lose sight of what is important. As a lot of you know we love putting on events at Kunara and have showcased some seriously amazing community events over the last few months, raising money for incredible not
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Find us -
You can seek free qualified naturopathic advice at Kunara,
for profit organisations that we love to support. Check out a
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We hope you enjoy this edition of our One Magazine, as
much as we enjoyed putting it together for you. Take some
Erin Pyers x
mountain creek buddina warana wurtulla Moffat beach
of yourself this autumn.
time out, plan to do a cleanse and become the best version
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snapshot of our events on page 27. Make sure you check out our website to see all of our upcoming events.
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Contents 4 milk made differently
20 gift ideas
6 time for you
22 The best foods to cleanse your body
8 Insta love/staff favourites
23 coffee lovers
9 meet team kunara
24 RESTORE YOUR BALANCE
10 5 ways to spring clean your gut
26 a bowl of goodness
12 recipe time
27 your kunara community
14 customer club specials
28 family friendly kitchens
16 planting herbs
30 customer club - join now & win
18 CLEANSING THE EMOTIONS
behind the product
differently By Erin Pyers
Did you know?
â†’ Biodynamic farming is a holistic, ecological and ethical approach to farming. It relies heavily on working with all elements of the earth to create amazing soil. Biodynamic farming practice goes one step further than what is involved for organic certification. It considers the farm to be part of the wider universe, rather than separate to it. It does this by taking into account the position of the moon and stars during cultivation, planting and harvesting. Throughout the entire
biodynamic farming practise, no nasties are used - just as Mother Nature intended. â†’ Mungalli Creek Dairy farm borders the beautiful and lush North Queensland World Heritage rainforest and has been in the family since 1964. Jersey, Swiss Brown, Aussie Red and Friesian cows are able to graze year-round on the lush biodynamic mountain pastures and experience very few health issues.
behind the product
very day we come across people that have an impact on us in some way, whether it be good, bad or diﬀerent. When you meet a person that wants to make a positive diﬀerence to everyone’s lives, it is memorable. Rob Watson is that man, operating from a place of love, care, spirituality and intelligence. A dairy farmer with a degree in microbiology and ‘jack of all trades’, growing his parents company ‘Mungalli Milk’ into the business that it is today. Ticking all the boxes - biodynamic, ethical, sustainable, and family operated. It’’s no easy feat managing and maintaining a dairy farm that continues to grow and be the leaders in biodynamic milk products, but one that Rob and his team are doing exceptionally well at. “When mum and dad were farming, the conventional way was classified as the only way, and the farm seemed to operate well with chemicals and pesticides for the start
“We operate on a level of love. Connectedness with the earth, our cattle and the people around us. ” of its cultivation. This gradually changed as the land got tired of being farmed in this way. You can’t keep taking from the land and putting nasty’s into it and expect it to cope for a long amount of time” Rob says. “When I took over the farm, I followed my gut instincts. I began to look into alternative ways of farming. A guy down the road was into biodynamic farming so I started to learn oﬀ him.
→ Biodynamic farming does take longer than conventional farming methods that may use artificial hormones, pesticides and antibiotics to speed up production and also means they are totally reliant on natural processes for the growth of pastures. However, the wait is worth it and results in highly nutritious, rich and creamy milk that is ideal for drinking fresh – just like our grandparents.
“This felt like the right way to go. Everything about it seemed right.” Rob and his team began to see improvements in the land and in their cattle. “As Biodynamic’s originated in Europe it took us close to ten years to pioneer and fine tune how we could get the best results with tropical biodynamic farming and these days we can now easily convert a farm in 2-3 years”. Mungalli Creek has two Biodynamic farms, one Jersey Milk farm and a new farm they are just converting over and they also support 2 other local Biodynamic and 4 Jersey milk suppliers. Their dedicated staﬀ turn the cogs behind the scenes to produce the Mungalli Milk that you see at Kunara. “Intuition and observation is very important when it comes to biodynamic farming. We work with all of the elements of the earth. Creating amazing humus in the soil, it acts like a sponge to all of the good bacteria that is needed for the cattle” Rob says. Rob and his team just recently finished a course with Graeme Sait – a Sunshine Coast local who specialises in sustainable farming methods for optimum nutritional content and human health. Mungalli Dairy Farm is far more than just supplying milk to consumers. “We operate on a level of love. Connectedness with the earth, our cattle and the people around us. It is important for us to give back and the rest seems to follow.” This is true to its word with Mungalli Milk having won over 120 awards and Rob, just being named one of Australia’s top small business leaders by Inside Small Business Magazine. The Watson family have been producing Biodynamic Milk for over 30 years and their Mungalli Milk is certified A Grade Demeter Biodynamic and remains 100% locally owned.
→ All Mungalli Creek products are certified A-grade biodynamic, gluten-free, completely free of preservatives colours and GMO-free. Don’t miss out on feeding you and your family the best quality milk and pick up yours instore at Kunara today.
The next step is to look at what we are putting into our body. Eating foods that are easy to digest and/or that assist digestion, will enhance your body’s natural ability to cleanse. Each of us has our own unique digestive system, and with that comes our own unique food requirements. It is advisable to omit foods that you don’t feel you digest well. If you are not aware of these, a good place to start is to omit sugar, dairy, alcohol and wheat. The second aspect of the food requirement for a cleanse is to include foods that assist digestion, such as: ▶ The juice of ½ lemon in warm water on rising. The bitter taste stimulates the liver; remember to rinse your mouth afterwards to reduce acidity in the mouth. ▶ 1 tsp of Apple Cider Vinegar in water with meals increases our stomach acidity and improves digestion. ▶ Enjoying a lighter evening meal. Our digestive fire is strongest in the middle of the day so start with a protein based breakfast, a larger meal in the middle of the day and a fruit and vegetarian based meal in the evening.
By Bridget Young
TIME FOR YOU
Are you feeling that your body isn’t functioning well? Are you sluggish? Feeling irritable and unable to relax? Then it may be time for a cleanse. An effective cleanse is like hitting the reset button for your body. It improves energy, balances hormones, enhances digestion, and gives your adrenals a rest, as well as leaving your skin glowing. When cleansing your body it is important to make sure you are getting adequate time out and quality sleep. The reason for this is that your autonomic nervous system needs to be in ‘rest and digest’ mode for effective cleansing to take place. You may have heard of the ‘flight and fight’ response – this is how the body responds to a stressful situation, well there is the flip side which is ‘rest and digest’. This activates the functions of the body that control homeostasis and allows repair and cleansing to occur. In our typical busy western lifestyle it’s not unusual for our ‘flight or fight’ mode to become our default mode, diminishing our body’s natural cleansing (detoxification) capacity. So if you are embarking on a cleanse, it makes sense to focus on getting adequate time to ‘rest and digest’ thus allowing cleansing to occur. Lifestyle factors to promote ‘rest and digest’ includes such things as spending time in nature, taking time out for relaxation techniques eg. baths, getting to bed early, laughter, accepting what is, being creative and journaling.
▶ Incorporate a cleansing juice after dinner consisting of pineapple, berries, mint, ginger and celery. You can also call on nature to assist with your cleanse. It provides an array of phytonutrients in plants that have wonderful medicinal action including enhancing liver detox, lymphatic drainage, stimulating digestion and enhancing kidney excretion.
A cleanse doesn’t have to be dramatic and involve feeling deprived or starved. A critical way the body cleanses is through the glutathione pathway. Glutathione is the body’s master antioxidant that is highly important for the body’s detoxification process. A phytonutrient found in broccoli called sulforaphane has been shown to up regulate glutathione. Young broccoli sprouts produce an estimated 10-50 times more sulforaphane than mature broccoli florets. So within your cleanse, include raw/ slightly steamed broccoli or a powder of broccoli sprouts in smoothies or juice to maximise your cleanse. Three herbs that will assist your body to detoxify include: ▶ Schizandra chinensis, a Chinese herb, which is grown in Australia, it relaxes and energises the nervous system ensuring it is in the right mode for cleansing, as well as enhancing phase one & two detoxification by the liver. ▶ Cynara Scolymus, commonly known as globe artichoke, is native to the Mediterranean region. Globe artichoke assists in detoxifying via the liver and kidney and has bitter properties which stimulates digestion. ▶ Galium aparine. Which is a European and Native America
herb, commonly known as Clivers. This herb is a wonderful lymphatic and kidney cleanser. Clivers improves detoxification and aids elimination to reduce the accumulation of metabolic waste products within the body. It’s important to keep the bowels moving through a cleanse. Kfibre, a 100% natural fibre found in cane sugar (all sucrose is removed), acts like a broom, cleansing out the large and small intestine. It isn’t just a fibre supplement, it actually contains other nutrients including calcium, iron, potassium, manganese and polycosanol (oil found in sugar cane) and has shown to help with general digestive health. Developing your individual cleanse is as easy as following these five steps:
1. Choose how long you want to do the cleanse. It can vary from 4-5 days and up to 21 days.
2. Select a relaxation technique to incorporate daily and make a commitment to get to bed an hour earlier through the cleanse.
3. Decide how you are going to nourish yourself: ▶ Hand pick organic fresh vegetables and fruit, including as many colours as possible. ▶ Organise a good supply of purified water, aiming for drinking 2 litres per day.
▶ Choose organic protein that suits you eg. organic grains, seeds, nuts and legumes and/or fish, eggs, chicken and red meat. ▶ Decide what foods don’t suit your system eg dairy, wheat, coffee, alcohol and exclude for the duration of your cleanse. ▶ Choose the rhythm of eating you want to adopt over the cleanse – protein smoothie for breakfast, proteins and vegetables for lunch, dip and vegetables in the afternoon, a lighter vegetarian evening meal followed by a cleansing juice. Remembering to eat in a relaxed environment and chew your food.
4. Elect what supplements you want to assist you with your cleanse. A herbal formula can be made up specifically for you at the Kunara Herbacy counter. Including K fibre and broccoli sprout powder in your smoothie would be very beneficial.
5. Develop an exercise/movement routine that you stick to over the period of the cleanse. If you develop a sweat while exercising it will enhance the cleanse. A cleanse doesn’t have to be dramatic and involve feeling deprived or starved. It can be seen as allowing space for your 5 detoxifying organs: liver, bowel, kidneys, skin and lymphatic system to get the energy and nutritional requirements they need to do what they naturally do – and that is cleanse your body. So be gentle on yourself and choose a cleanse that suits you at this particular time in your life. Relax, nourish yourself and feel the difference.
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@renaistupart Enjoying the Christmas at Kunara event! Who doesn’t love free popcorn an inflatable outdoor cinemas and Santa!
@vivoactive We love quality protein at Kunara! Our shelves are looking beautiful and full with Vivo Active!
@leesupercharged A big thank you to Lee Holmes for coming to visit us at Kunara with your wonderful new book! We love you Lee!
@twobirdssocial Our favourite time of the day... COFFEE TIME!
@yomamma_bird Morning freshness from devine juices!
@kohoka.co We just can’t get enough of Kohokas caramel goodness! No dairy, refined sugar and even gluten free. Who says you can’t have your cake and eat it too!
@byronbaymuesli Love your breakfast! Very berry smoothie topped with the award winning gluten free muesli made with 19 organic & biodynamic ingredients!
@ruby_grabbe Ruby enjoying a delicious drink from our cafe. Hope you’re feeling refreshed Ruby!
Kunara staff picks Who knows Kunara’s secret treasures better then our wonderful staff! Here’s a sneak peak at a few of our staffs favourite
Hari Har Chai Original Loose leaf
Black sesame rice crackers
Renee Rodgers (Health & Beauty)
Anne Poole (Human Resources)
I love all things Chai! Hari Har Chai is my favourite as it has a traditional flavour based on black tea sourced from the Daintree combined with warming Indian herbs. I prepare it with almond milk and honey which makes a beautiful soothing drink.
These lovely rice crackers are a perfect accompaniment with a hummus dip or a cheese platter. Crunchy and full of flavour, yet not overpowering when served with anti-pesto. Eat crackers by themselves for a perfect treat :) Open only when serving to keep them crisp.
Niulife coconut amino sauce Amy Baldwin (Receptionist) Niulife Coconut Amino Sauce is a product that I love and buy regularly, because it’s delicious, and there’s just so much you can do with it! As well as stir frys, I also love to flavour and roast almonds with it as a snack. It’s a great healthy alternative to soy sauce and is Paleo, Vegan, GF and Nut free, with no added cane sugar.
Pastelli bars Joe Natoli (Fresh Produce Manager) I’m addicted to Pastelli Bars which can be found in the bulk bins here at Kunara. Not because they have an Italian sounding name, but because I love the three main ingredients, peanuts, sesame seeds and honey. Nothing better when working then having a couple of Pastelli Bars, a few ripe lady fingers and an organic apple for my lunch.
Meet team kunara
sankaras Q2. What would you cook? Vegan risotto. Q3. What is your secret talent? I am trained in teaching raw vegan food preparation workshops. Q4. What is the most important thing in your life? My family and friends. Q5. What do you love doing in your spare time?
KUNARA ALL ROUNDER Sankara is lady of many talents! You’ll see this beautiful smiling face all around Kunara, from the registers to reception, to the warehouse and food tasting station! You’re guaranteed lots of hugs and happy vibes with Sankara! Q1. If you could invite someone to dinner who would it be? All of my family. I come from a big family and we are all spread out so it is very special when we get together.
I am a Kahuna massage therapist and I really enjoy sharing this beautiful massage with others. Q6. What’s something that might be considered unique about you? I lived in Darwin for 8 years. Q7. What do you love about Kunara? All the amazing people who make up the Kunara team. Everyone has their own special skills and areas that they are all passionate about and share with our wonderful community.
recipe R share
R aw z u c c h i n i hommus I N GRE D I E N TS 2 medium zucchinis, chopped 2 tbsp lemon juice 1 tsp Himalayan salt 2 garlic cloves 1 ½ tsp cumin ¼ cup raw tahini
1 cup raw sesame seeds soaked for 2 hours & drained 1 tsp paprika ½ red capsicum 2 tbsp extra virgin olive oil – to drizzle on top MET HO D 1. Place all ingredients, except for the olive oil, in the blender in the order listed. 2. Blend on high speed until smooth. Decorate by drizzling with olive oil and add a light sprinkle of paprika. 3. Serve in capsicum boats, with dipping sticks, zucchini rolls or part of a delicious salad. 4. Dip will keep refrigerated for 2-3 days
spring clean your gut
ways to spring clean your gut By Lee Holmes
f the words internal spring-clean have you anticipating a week of ingesting bottles of cayenne pepper, lemon and maple syrup and it gives you the dreads then read on. There are less gentle methods of releasing sluggishness and enjoying an internal spring clean than dramatic master cleanses. You don’t need to live off roughage and rabbit food or partake in faddish five-day juice detoxes to enjoy the benefits of healing your gut simply and in your own time. I’m sharing five simple and effective ways to gently give your gut a good seasonal clean, alleviate gastrointestinal anguish and remove some junk from the trunk.
vegetables including leafy greens will sweep out bad bacteria from your system and have an alkalizing effect on the magical universe within, promoting a healthy gut flora balance. Why not try including yoghurt at breakfast, kim chi with meals or make my creamy asparagus soup, there are lots of delicious gut healing recipes in my Heal Your Gut recipe book.
Rest your tummy twice a week
It’s not difficult to plant your gut in repair mode pronto. Giving the digestive system a rest a couple of times a week is not rocket science and will help to fast track your gut lining rebuilding. Evidence is stacking up towards the benefits of intermittent fasting.
A healthy gut flora balance should include approximately eightyfive percent good bacteria to around fifteen percent bad bacteria. However, the modern diet is high in sugar, carbohydrates, preservatives and additives which makes the perfect breeding ground for promoting an overgrowth of bad bacteria, that will kill off your healthy gut flora very quickly.
I don’t agree that you need to “fad fast” with no food at all to promote great gut healing. On your fasting days you can consume a delicious array of health promoting soups that not only fill you up but also provide you with beneficial vitamins and minerals. It’s important not to fast in an extreme way whereby you fall into the trap of not eating at all and then having free reign the following day to gorge out on too much food. It’ll become a counterproductive mind trip and will set you up for failure with a capital F.
Other causes of this imbalance include medicines such as antibiotics, or drinking tap water; which contains chemicals such as fluoride and chlorine. If you suffer from acne, low energy, digestive problems, or low immunity; chances are that you have an imbalance in your gut flora that needs to be rectified.
The 5/2 diet recommends limiting calories, on fasting days to 600 for men and 500 for women. This is easily achieved by consuming a smoothie at breakfast and a couple of bowls of delicious soup at lunch and dinner, giving you the nutrients you need and healing your gut at the same time.
Cutting down on sugar, increasing your intake of dietary fibre, anti-inflammatory healthy fats such as extra virgin olive oil, flaxseed oil, cold pressed extra virgin coconut oil and avocadoes, and increasing antioxidant rich foods will help to eliminate bad bacteria. Probiotic and fibre rich foods and an abundance of fresh
Heal and seal your intestinal barrier
Maintain a healthy balance of gut flora
Healing your gut involves a dual focus: improving the balance of good bacteria in the gut, and healing the intestinal walls to decrease intestinal permeability. By doing this you are allowing the gut to smoothly complete all of the functions required to regulate
spring clean your gut
your entire body, without leaking unwanted toxic substances into the bloodstream; minimising the risk for various diseases. The gut barrier’s primary focus aside from transporting and eliminating food and water is to prevent foreign, unwanted substances from entering the body. Therefore the gut barrier must remain strong and healthy in order to perform this function. In our unhealthy modern lifestyle, gut permeability or ‘leaky gut’ is becoming a common problem. This involves the breaking down of the intestinal walls; creating ‘holes’ which allow large protein molecules to escape into the body. Because these substances are not supposed to live outside the walls of the gut, the immune system views them as an invader; mounting an immune response that aims to attack these proteins. Researchers are now recognising that the integrity of the intestinal barrier is paramount in preventing and healing a range of diseases. Healing and sealing the gut barrier can be done by stocking up on mineral rich bone broths, which you can consume as a soup or soothing drink or use in any recipe that calls for stock.
Forget doing and start being Finding peace in a stressed-out, digitally dependent culture may just be a matter of thinking differently. A plethora of articles on mindfulness have been popping up lately, as the mindful revolution grabs media attention and extols its health benefits and virtues across the globe, simply speaking, we can’t discount the fact that anyone can practice mindfulness and meditation wherever they are. There’s no doubt that a peaceful mind equates to a healthy gut. Mindfulness is escaping from our thoughts about the past and the future in order to concentrate, body and mind, on the moment. It’s the exact opposite to what we normally do, going
through our endless tasks, thinking about what we did or didn’t do, worrying about what is still to be done and intently focusing on our to do list. Food and probiotics alone will not promise a thriving colony of healthy bacteria in your gut. Stress and emotional factors can override even the most perfect diet and wellness practices. Chronic, long term stress that lingers for weeks is incredibly damaging to your gut health. Stress causes many changes within the gut including changes in gastric secretion, gut motility, mucosal permeability, viscal sensitivity and barrier function. Savouring the pleasures in life as they occur, helps you become fully engaged in activities, and creates a greater capacity to deal with stress and adverse events that inevitably arise.
Reverse your negative emotions Interestingly, our bacteria respond in damaging ways to the negative emotions and stress of the host. The hormones secreted during a stress response contribute to the overgrowth of bad bacteria. Figuring out what causes your negative thoughts is critical. Is it something that can be controlled? What lifestyle changes or decisions can you make that can remove negativity from your life? Sometimes the answer is not clear and you might need to seek outside help and that’s ok. Incorporating meditation and yoga into your life may be the key to help you deal with these issues. Lee Holmes recently launched her new book ‘Fast Your Way to Wellness”. Get your copy from Kunara today for only $29.95!
Rice paper rolls G l u t e n f r e e , Ve g a n f r i e n d l y
Ingredients: Rice Paper Rolls
Carrots – cut into sticks
Rice Paper Sheets
Shallots – sliced
Cucumber – peel and cut into sticks
Coriander – ﬁnely chopped Tofu
Red Cabbage – ﬁnely shredded Dipping sauce: Tamari
tofu Marinade Tamari
Garlic - chopped
Ginger – ﬁnely chopped
Ginger - chopped
Coriander roots – Finely chopped Garlic
1. Marinate Tofu overnight and pan fry the following day until golden brown. Allow to cool.
Straight teeth the natural way
Straight teeth the natural way 2. On a plate, lay out your cabbage, carrots, shallots and coriander ready to ﬁll your rice paper roll.
3. Soak one rice paper at a time in a deep bowl of warm water until soft and transparent. 4. Remove rice paper from water and lay out ﬂat on a chopping board. 5. Layer all ingredients below in a horizontal line in the centre of the rice paper leaving enough room to fold in the sides of the rice paper.
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6. Firmly fold the bottom of the rice paper over the ingredients. While holding this in place fold in the sides of the rice paper then continue to roll. 7. Enjoy your rice paper roll by dipping into your sauce.
Straight teeth the natural way
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Post work out chocolate smoothie G l u t e n f r e e , D a i r y f r e e , Ve g a n
Looking for a post work out smoothie that is easy to make & tastes amazing? This recipe will hydrate and give you an energy boost for the day.
Ingredients: 300ml coconut water 2 tbsp Organic Cacao Powder 4 Organic Dates 1 banana ½ cup ice 2 tbsp Peanut Butter Spread 2 tbsp Chia Seeds Method: Add all ingredients to a blender & process until smooth.
Dr Ben GAFFNEY
Vegan Friendly Range Sourced From Plants
PHYSIOTHERAPIST B.Sc. (Hons), Ph.D., MPhtySt.,regd yoga teacher
Providing Professional Physiotherapy care: è Adept diagnosis è Effective massage è Joint mobilization è Exercise prescription
Exercise classes integrating Western Physiology with: èQigong èTai Chi
Yoga èPilates è
PHYSIOTHERAPY resiliencephysiotherapy.com .au Shop 3 / 18-20 Parkana Crescent, Call: 1300 651 851 or email:email@example.com
ALWAYS READ THE LABEL. USE ONLY AS DIRECTED. IF SYMPTOMS PERSIST SEE YOUR HEALTHCARE PROFESSIONAL.
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Cleanse your garden Planting herbs By Bruce Bailey
hat a beautiful time of the year to be growing herbs with the cooler weather approaching. Growing your own herbs should be fun and relaxing. Australia’s extreme conditions warrant extra attention in your garden so that you can grow the herbs of your choice successfully. There are certain herbs which can be grown for the simple purpose of providing shade for your other herbs. If this is your first herb garden, then you will need to do a little planning to make it a success. Herbs will grow best in conditions which resemble those of their native habitat. Growing in the shade: a lot of herbs prefer full sun, but there are plenty of plants that like the shade. During our hot, intense summers it is recommended to plant a lot of herbs in shadier areas so they don’t bolt to seed so quickly and grow thicker and lusher. When the air temperature and soil temperature start to decline the herbs will grow much better in sunnier positions in your garden or patio area. If you are looking for plants under 1 metre in height there are many to choose from, such as Alpine Strawberry, Bergamot, Brooklime, Celery Herb, Chervil, Feverfew, Lady’s Mantle, Valerian, Herb Robert, Bacopa, just to name a few. The Garden Centre has many varieties to select from. When water is sparse, many areas of Australia are prone to drought and the use of water in the garden can be restricted. In order to have a successful herb garden mulch heavily to take advantage of any rainfall and plant herbs that grow well in dry conditions. Tall plants for dry places include Bay Trees, Rosemary and Lemon Verbena. For smaller plants look towards Aloe, Betony, Dill, Garlic Chives, Sage, Thyme, Summer Savoury and Tarragon. If your garden is damp, having muddy patches in your garden is not always ideal. Put in some moisture loving herbs and maybe a pond in which some herbs love. Water plants in a pond can be very successful for certain species. Some of these favourites are Watercress, Vietnamese Mint, Bacopa, Blue Flag, Brooklime, Gotu Kola, Mint, Nasturtiums, Herb Robert, and many more. Make sure you maintain water levels in hot weather. If you are in the tropics? Most of the herbs used in Western Herbal Medicine are from cooler climates. Some seem to adapt well to the sub-tropical and even tropical areas of Australia,
but sometimes certain environmental adjustments which can be made in your own garden to help the plants grow to their most optimum. Extreme heat and excessive moisture are tropical conditions you have to consider. This year is seeing many parts of the south east corner of Queensland suffer badly from a lack of rainfall which in turn is having an effect on how we’ve normally tackled our gardening proceedures. Appropriate drainage is of utmost importance. Herbs cannot grow in a tropical garden without excellent drainage. In order to achieve this you can raise your herb garden off the ground to allow the water to drain out. For tall plants look to Allspice, Fennel, Ginger & Lemongrass, Turmeric, Hyssop, and Yerba Mate. Shorter species could include Basil, Chamomile, Chilli, Curry Plant, Italian Parsley, Thai Coriander and Perennial Coriander.
“ There are so many different uses for medicinal and culinary herbs. You will always be wanting to integrate new herbs into your garden to accommodate for the latest use you have discovered.
You will learn as you go and you will experience success and some failures in your garden. Simple things like growing mint in a pot which is buried in your garden can help to keep it moist, and vigorous without it becoming a run-away pest. With its underground rhizomes, mint can spread to many areas of your garden becoming a pest at times. Mint is an essential in any garden so having it growing to its optimum, and in the best position is one of the first things you should be preparing for and putting into your herb garden. You gain experience over the years and with it there is always new knowledge. There are so many different uses for medicinal and culinary herbs. You will always be wanting to integrate new herbs into your garden to accommodate for the latest use you have discovered. Enjoy the amazing and rewarding journey of having your own herb garden.
Your Autumn favourites. 1.
2. ‘Green Kamala’ ‘Smell of the Bush’
Grevillea ‘Deua Flame’
$12.95 140mm pot
$13.95 140mm Pot
The smell of this plant gives bushland and rainforest areas its unique scent. An evergreen small to medium shrub that makes a wonderful understory plant in a rainforest garden. Greenish yellow flowers form on clusters from October to March with male and female flowers growing on different shrubs. It will grow 2 – 3m high and is a really interesting Australian native plant for anyone’s garden.
Mozzie Blocker is a dense shrub with fine aromatic foliage that constantly vaporises citronella oil into the atmosphere, confusing mosquitoes and other small biting insects. A bonus is the display of massed pale pink flowers during summer, which attract butterflies and bees. Used as a hedging plant or planted in a container for outdoor living areas, the Mozzie Blocker is perfect in coastal areas. Growing 1.8m high and 1.2m wide, in full sun to partial shade.
A great Australian native shrub that produces clusters of dazzling pendulating, bright red, small bird attracting flowers, predominantly through spring to summer, with flushes of flowers throughout the year. Growing 1.5m x 1.5m it makes a perfect hedging plant and great as a feature in decorative pots. A lust plant which gives a different look to a garden or patio. Prefers a full sun to partial shade position in free draining soil.
Mallotus claoxyloides $12.95 140mm pot
‘Albany Woolly Bush’ - Silver Streak
$11.95 140 mm pot
Callistemon ‘Rocky Rambler’ is an evergreen low growing shrub with fine thin leaves and bright red brush flowers with gold tipped stamens. Beautiful bottle brush flowers appear in summer, attracting birds and insects. It grows in most well drained soil and also in heavy clay soils. A very low maintenance plant which creates a real compact splash of colour in any garden. Best in sunny to lightly shaded positions. Good for coastal gardens and tolerates some frost. Growing to .8m and spreading to .8m. It can also make an interesting hanging basket specimen with its arching branches over the edge of a pot.
A beautiful compact bush perfect for rockeries. A dense sprawling shrub to 1m high by 1.5m across which may be clipped to form a hedge - shiny dark green round leaves - showy white flowers along the stems in summer. This plant will also tolerate moderate frost. It makes a stunning pot specimen and will also tolerate moderately shady spots. Great plant for any garden and the Native Bees love the vibrant white flowers. Tolerant of most soil conditions including well drained or heavy clay soils.
The Albany Woolly Bush is a soft, dense, silver-grey foliage plant which provides an attractive contrast in the garden. Beautiful, small red flowers appear in spring through to autumn. It can be grown in a range of conditions, tolerating even the severest coastal conditions. Growing to 3m in the garden making it a perfect bushy screen in sandy coastal soil. The one thing I love about this plant is it makes a wonderful pot specimen. Stunning upright growth with its distinctive silver foliage makes it an easy, low maintenance plant for a pot. Best grown in full sun but is highly adaptable and can cope with semi-shade to create an under-storey.
By Jilly Gabrielson
f you are embarking on a body cleanse it is important to factor in
and are responsible for the creation of it. If we want to change things
your emotional cleanse which will ensure you gain full mind and
then we take charge of our thoughts, beliefs and actions to look at
what is working, what is not and make changes accordingly.
When we eliminate old emotional thoughts, beliefs and patterns that
Fear blocks us wanting to change which in turn stops the cleansing
have weighed us down or held us back we can open up new pathways
of emotions. We can sometimes be so fearful of the unknown we are
that lead to healthier emotional choices.
prepared to stay unhappy in our lives. These fearful beliefs are just
The first step with an emotional cleanse is to create willingness to want to change or gain a greater understanding around someone or
words we give power to and they continually restrict our movements and keep us in the passenger seat of our life.
something. With this in place it gives us a greater ability to be able to
When we connect to our true self and work with our heart’s natural
take an honest look at ourselves, our motivations, expectations and
way, rather than our mind making all the decisions, other important
behaviours not just through our mind but also our heart.
senses like intuition and purpose kick in. This takes us into a bigger
Love is the greatest cleanser in the world. Love is the greatest cleanser in the world. I’m talking about the connectedness with our heart and soul and a genuine knowing of who we are. It is the ability to love ourselves through the most confronting times in our life. Whether we make mistakes, upset someone or withdraw from situations, it is not to make ourselves
picture where we can recognise opportunities and get ourselves into the right place, at the right time for the right thing to happen. Emotional cleansing is simply about being aware; it’s not a seasonal thing, it’s a lifestyle shift. Living life by first connecting internally and then viewing our external world in present time helps us to relate and enjoy everything we do. There is no need to hold onto the past or the future...all we have is right now in present time and our relationship with ourselves and each other, just as you read this article you are connecting to this moment....and have already
small by our mind’s internal reprimands as it leads to the same old
started your emotional cleanse!
automatic patterns playing out where nothing is solved.
Enjoy your Autumn cleanse of turning over a new leaf both physically
It helps to face everything as if we are in the driver’s seat of our life
Gifts FIND SOMETHING
N E W & INTERESTING
FROM $26 TO $33
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Wonderful small Easter Egg, and farm egg collecting baskets for the kids. Hand Woven Bolga baskets made from sundried elephant grass coloured with traditional plant and mineral dyes, and non-toxic fabric dyes to produce contemporary colours. Double woven to give strength and durability. Shop in our Garden Centre
HANDMADE JENNIFER DUMET MUGS Matt exterior, fine rimmed, handmade Jennifer Dumet mugs with jade or royal blue glaze internally. A lovely treat to add to your home and enjoy a cup of coffee in with friends and family. Shop in our Garden Centre
BAMBOO AND GLASS DIFFUSER Experience your essential oils in their purest form through technology that doesn’t include any heating element and works on a cold vapour eliminating condensation and the ‘burning’ of your pure essential oils. This Diffuser operates continuously for 7 hours. The bamboo & glass diffuser is multi-functional acting as an air purifier, ioniser and humidifier and automatically switches off when the water is depleted. Shop in our health & beauty department
PA S S I O N – O R G A N I C V E G A N R E C I P E S TO L I V E F O R In this fabulous cookbook, you will find more than just recipes. Anthea shares her philosophy around organic healthy cooking and eating including the chapter on ethics of our food choices which explores going organic, veganism & the environment, what is fairtrade? and why GMO free?. PASSION, organic vegan recipes to live for, reveals a glimpse into the exciting new world of gourmet vegan cookery and the philosophies behind it. Shop in our health & beauty department
GUMLEAF ESSENTIALS REED DIFFUSER SET Check out this beautiful diffuser set. Containing an enticing blend of zesty oils to create a positive mood, floral notes to balance and grounding patchouli to ease tension and help you unwind. Made in Australia with long lasting scented essential oils.
C LO C K F O O D S TO R A G E C O N TA I N E R S A convenient and hygienic food storage solution to keep foods fresher longer, offering an eco-friendly sustainable option. BPA free with a glass like clarity, whilst being durable and impact-resistant extending the useful life of your food storage containers. CLOC Food Storage containers are vacuum sealed with an easy to use hand pump. Available now in single containers or food storage sets. Shop in our Garden Centre
Shop in our health & beauty department
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These Mini Moo bars are made using amazing, organic and dairy free chocolate recipe that ensures each chocolate bar really does taste like delicious, quality milk chocolate. Mini Moo Original Organic Bars are created in a factory which is completely dairy free and gluten free so that they can be sure that there is no chance of any cross contamination. Shop in our marketplace
DOES YOUR SHAMPOO GIVE YOU A DRY ITCHY SCALP?
No numbers , no flavours, no powders, no sugar, no junk! Made with the freshest 100% Organic Fairtrade whole spices. Stone grind them to release the aroma and flavor, then preserve the full vibrant flavour of the spices in local organic raw honey. Add organic long leaf tea leaves and either warming ginger, rich Daintree cacao or whole vanilla bean pieces and the result is a sticky, delectable concoction with a flavour that just gets better and better the longer it sits. Shop in our marketplace
RAW INGREDIENTS & 100% BIO-DEGRADABLE REVITALISES HAIR & SCALP Restores sheen/ Concentrated/ Two types for thickening hair or settling hair COME SEE US AT KUNARA! MARCH ~ Friday 10th 11.30am-1.30pm APRIL~ Thursday 12th 11.30am-1.30pm MAY ~ Friday 13th 11.30am-1.30pm FREE Expert Hair Colour Advice & Free Samples
Nearest outlet? FREE SAMPLES? www.gypsyrose.com.au
Health & wellness
The best foods to cleanse your body By Lucy Eva - Nutritionalist
n today’s fast-paced world, many of us lack the time and energy to prepare healthy meals in advance. When we’re looking for an energy fix at 3pm to get through the afternoon, we start reaching for the cookie jar or another coffee, which will only makes us feel more sluggish! A quick and easy cleanse can help renew your energy levels and have you feeling back to your healthy self again in a matter of days. My top foods to cleanse your body with are:
Ginger Ginger is a powerhouse of nutrients that help soothe the digestive system, remove excess gas and helps to reduce nausea and bloating. Start each day of your cleanse with a small amount of chopped ginger and a sprinkle of lemon juice in warm water. Ginger adds a warm, spicy flavour and is a great addition to smoothies and juices, stir-fries, Asian soups or seafood.
Vinegar If you find salads bland, try adding a generous splash of balsamic or Apple Cider Vinegar. Vinegar contains acetate, which acts as a natural anti-inflammatory and helps connect the immune system with good gut bacteria. This helps fight infections and inflammatory conditions. It can also help break down mucus and detoxify the liver. As well as on salads, these vinegars can be used in dressings for meat and chicken, or add a splash of Apple Cider Vinegar to fresh juices.
Cinnamon Cinnamon contains cinnamaldehyde; a flavonoid with antioxidant, antibacterial and antidiabetic properties. It helps fight viruses, lower blood sugar levels and lower cholesterol. Cinnamon can also
Top cleansing juice recipe Blueberry Ginger Smoothie Ingredients 1 cup frozen, organic blueberries 1 tbsp fresh ginger, minced ½ cup fresh yoghurt ⅓ cup almond milk 1 tsp cinnamon Optional: splash of apple cider vinegar
Method 1. Add all ingredients to a blender and blitz until smooth. 2. Taste smoothie and if desired, add more cinnamon for a spicier flavour. 3. Pour into glass and enjoy!
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have a positive impact on your mental health, including improved memory, attention and enhanced cognitive processing. Add cinnamon to smoothies, stir-fries or hot tea for a warm and spicy flavour.
Organic Berries Berries are essential for a cleanse as they’re packed with antioxidants and vitamin C, which helps boost your mood and reduce inflammation. If you’re a sweet tooth, berries are a perfect solution as they’re naturally lower in sugars compared to other fruits. Strawberries, blueberries, goji berries, açai berries… berries come in an array of vibrant colours and their high amounts of fibre helps remove toxins. Add berries to smoothies, muesli, fresh yoghurt or just by themselves.
Probiotics Boost your gut health by adding good bacteria from probiotics to your cleanse. Probiotics are good bacteria that help balance our digestive system, increase energy levels, support immunity, destroy bad bacteria and candida, and produce healthier skin. Good sources of probiotics include kombucha, sauerkraut, kefir, fresh yoghurt, miso and probiotic supplements.
australiaâ€™s First Fully CertiFied Fairtrade and orGaniC Cold Brew ConCentrate Attention coffee lovers! We are so excited to introduce this amazing product by local company Montville Coffee into Kunara Marketplace. A delicious cold brew coffee as oppose to a cold drip coffee. Cold Brew uses an immersion technique to extract the flavour, whilst the cold drip uses a drip extraction technique. Cold Drip takes much more monitoring to adjust the drip time and is brewed in a number of hours. The immersion technique used for cold brew takes much longer, but means the coffee can be produced in batches systematically and with consistency. Cold Brew is low in acidity and bitterness. With coffee being the worldâ€™s second largest traded commodity it is highly important that the coffee we purchase supports the right values, especially when it comes to where the beans are sourced. Montville Coffee is Fair Trade along with being Certified Organic.
How to HaVe Cold Brew 1. Get your 500ml bottle from the fridge department at Kunara 2. Take it home and store in the fridge 3. When you are ready for your cold refreshing coffee hit fill a glass with ice and top up with your milk of choice or have it straight DELICIOUS! *You can get 9 serves out of a 500ml bottle
RESTORE YOUR BALANCE. By Carolina Caldero The Sa Ta Na Ma meditation is a simple yet extremely effective meditation recommended by the teachings of Kundalini Yoga, which can help you to reconnect with your intuitive abilities and inner balance. It's a great meditation to practice, no matter whether you are a beginner or more experienced. In moments when you are feeling unbalanced or overwhelmed this powerful meditation can clear profound stagnant emotions, uplifting your emotional body and improving your mental strength, concentration and focus. If you find yourself over-thinking or feeling out of balance, you can take some time to rebalance yourself by meditating with the Sa Ta Na Ma mantra. It can take you to a place of peace from where you can refocus, and de-stressed.
Mantra: Repeat SAA-TAA-NAA-MAA. Hands posture: Place the back of the wrists resting on the knees. As you chant each sound, alternate the movement of your fingers (index, middle, ring and pinkie finger), so that they connect with your thumb in a continuous motion. Be aware of the pressure. Keep repeating the mantra synchronising with the hand motion throughout the whole meditation. SA, thumb to your pointing finger (Jupiter). TA, thumb to the middle finger (Saturn). NA, thumb to the ring finger (Sun). MA, thumb to the pinkie finger (Mercury). Time:
This meditation contains the sounds of Sa Ta Na Ma, which are referred to as existence, life, death and rebirth. Meditating on this cycle of life and creation, Sa Ta Na Ma, you can experience peace and tranquillity flowing within yourself and a sense of being present.
Meditate for 5-7 minutes increasing times with practice until 11 minutes.
Firstly, it's worth mentioning that practicing this meditation daily and at a regular time will help to bring you the benefits more quickly.
2 minutes whispering.
Sit quietly, and stay within for a few moments. You may like to relax on your back for a few minutes.
Sit comfortably in an 'easy pose' (this is a cross-legged position with your spine straight).
Chant: 2 minutes aloud. 2 minutes whispering. 3 minutes silently. 2 minutes aloud. To end:
Eyes: Close your eyes and turn them upward to focus on your brow point, the point between your eyebrows. Visualisation: As you chant, imagine a continuous flow of energy from above, moving into the top of your head, the crown chakra, travelling in the shape of an â€˜Lâ€™ to come out the front of your head at the brow point or third eye chakra.
Kunara Organic Cafe are excited to support the Level 1 Kundalini Yoga Teacher Training course at Peregian Beach on: March 10th & 16th May 6th & 11th 2017 with their delicious catering services.
Love your skin
Info & Bookings: www.kundaliniyogabrisbane.com.au
The Natural Vets
is a dedicated holistic veterinary clinic alongside Kunara Organic Marketplace offering:
• • • • •
Natural Nutrition Advice Homeopathy Herbal Medicine Acupuncture Vaccination Protocols
• • • • • •
Hands-on Healing Behaviour Advice Cancer Therapy Ethical Pet Foods Eco Pet Products Full Service Vet Clinic
The Natural Vets are a complete veterinary solution with facilities for radiology, surgery, dentistry, hospitalisation, emergency and critical care.
07 5476 7674 338 Mons Road Forest Glen Q 4556
Visit The Natural Vets today, where you can relax knowing you have discovered the very best in holistic veterinary information and care.
A Bowl Full of Goodness F
rom the Amazonian rainforest to Australian shores,
in sugar! If you tend to crave sugar, come and try an
kick-start your day with an incredibly healthy and
açai bowl and you’ll fuel up on all the natural goodness,
delicious açai bowl! Açai (pronounced ‘ah-sigh-ee’) is a
rather than added artificial sugars found in a lot of other
cherry-sized purple berry from the açai palm, native to
Brazil. Amazonians have described the açai palm as the most important plant species to them, with the açai berry being essential in their diet to treat parasites and protect them against disease.
We all want to feed our body with highly nutritious food without spending too long in the kitchen, so there’s no wonder açai bowls have become so popular in Australia. With our hot temperatures, the cold and smooth texture
A powerhouse of antioxidants, fibre, vitamin A and
of açai has become the perfect breakfast or go-to snack,
minerals, starting your day with an açai bowl means your
or even as a healthy dessert option.
nourishing your mind and body from the get-go. The distinctive vibrant purple colour of açai is a combination of healthy compounds that help defend the body against harsh free radicals. It also contains some of the same oils found in olive oil, which helps protect the heart against disease and acts as an anti-inflammatory. And the bonus? It’s low
At Kunara, we make our açai bowls fresh with your favourite toppings; whether you love crunchy granola, freshly cut fruit or even cacao nibs.
Our Kunara Organic Cafe has just launched Acai bowls. Come and grab yours today and feel great!
Dr Jeff Mathews,
• Experienced Natural Family Chiropractic Care • Effective, Gentle Methods • Baby and Child Care • Diet and Nutritional Advice • Cranial, TMJ Correction • Kinesiology Muscle Testing • Spiritual and Emotional Care • Sports Performance, Strength Improvement
The Journey to Wellness: Acute Care - relief of aches and pains, not coping, feeling unwell Reconstructive Care - correct the cause, restore energy and health Wellness Care - stay healthy for life
dr eff chiropractic holistic family wellness
Cnr King St & Mill Rd, Buderim - 5456 1424 firstname.lastname@example.org
When it comes to events, the Kunara team certainly knows how to put on a show. We love embracing health, wellness and sustainability in everything we do, along with raising money for some very worthy causes. Take a look below at some of the incredible events we have had at Kunara over the past few months.
SEA SHEPHERD – WHY JUST ONE
Our Garden Centre was bustling with 60 guests enjoying delicious canapes from our café, and being serenaded by the sounds of Rob Knaggs – a cello player who tours the world playing music to the whales. Guests watched ‘Why Just One’ a documentary highlighting the detrimental effect that poaching Sea Turtle eggs is having on their species. All proceeds from this event were donated to Sea Shepherd Sunshine Coast.
LEE HOLMES BOOK LAUNCH We were fortunate enough to be graced with the presence of Lee Holmes at Kunara to celebrate the launch of her new book ‘Fast your way to Wellness’. Lee demonstrated one of her favourite smoothie recipes from her new book
and talked with our guests about the importance of fasting to improve your health. You can find Lee’s new book at Kunara in our Health and Beauty department.
STINK FILM NIGHT We love hosting our quarterly educational film nights at Fresh Holistic Health. The screening of the film ‘Stink’ exposed the chemical industry and the depth of toxic chemicals that are being put into so many of the products a lot of people use today. We had an amazing Q&A panel of experts including Dr Sarah Lantz (Author of Chemical Free Kids), Kim Morrison (Founder of Twenty8 Organic Skincare and Aromatherapy), and Jillian Exton (Founder of Chemical Free Community).
FRESH & FESTIVE RECIPES WORKSHOP Ashley Jubinville marveled our 50 guests with her kitchen magic. Demonstrating how to make the most delicious and practical meals that the whole family can enjoy. Guests took home three amazing recipes and lots of cooking advice, this workshop was a definite hit.
SAVE THE DATE FOR THESE UPCOMING EVENTS
Date: March 21st
Date: March 30th
Date: June 1st
visit www.kunara.com.au for more information
FAMILY FRIENDLY KITCHEN
To have a wholesome healthy life with your children here are my top tips on where to begin: CLEAN OUT THE PANTRY & FRIDGE
Family Friendly Kitchens, where to begin… By Mona Hecke
Get rid of temptations lurking in the cupboards and aim to fill your kitchen with fresh, wholesome ingredients. Store food like nuts and seeds in glass jars so it is easy to see exactly what’s in them. TAKE THE KIDS SHOPPING This is not as scary as it sounds. Have a small list of items each child can source in their own basket. Ask them to shop for their school lunch box snacks with the focus on as much fresh food as possible. BECOME A WEEKEND WARRIOR
When it comes to teaching our children about the benefits of choosing healthy food options, it really is a case of ‘monkey see monkey do’. Our children will mirror our behaviour so it is vital we set a good example and share the love and joy we receive when eating a variety of food. The transition to a healthier life begins with getting organised in the kitchen. A few simple strategies can make your kitchen ‘family friendly’ and set up a lifetime of healthy habits for children and adults alike. A little planning and organisation with the help of the kids goes a long way to making this a family project which reinstills positive values and commitment from everyone involved.
Cook ahead wherever possible and make meals radically simple. Prep smoothie ingredients like frozen fruit. Chop up vegies to store in airtight containers. Cook up recipes that keep well like soups, stews, beans, meat balls, tomato sauces etc. and freeze for busy days. SNACK TRAYS Allocate each child their own ‘muffin tray’ to fill with their favourite snack foods like veggie sticks, cherry tomatoes, grapes, rice crackers and healthy dips. This then becomes their very own snack tray when they are on the hunt for food and it also becomes their responsibility to reload and organise.
Vegan Friendly Now practicing at Fresh Holistic Health (next to Kunara) Monday and Wednesdays
@ Get Set Footwear
Osteopathy is a form of manual healthcare that focuses on the diagnosis, treatment, and prevention of musculoskeletal complaints using a holistic approach.
WE CAN ASSIST YOU WITH: - Neck pain - Back pain - Sporting injuries - Pre and Post Natal
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Dr. Katrina Dwyer (B.App. Sci., M.Ost.) and Dr. Cassandra Lacey (B.App. Sci., M.Ost.) Hicaps, DVA, WorkCover, Third Party Insurance and Medicare referrals accepted.
email@example.com 330 Mons Road Forest Glen 4556
www.theosteopath.net.au (07) 5445 2928
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HAVE THEME NIGHTS Let the kids choose this one, Mexican is always a great choice and includes a great variety of foods including beans, lettuce, tomato, avocado. Kids learn about food by being involved in the process and are more likely to eat the product of their proud work in the kitchen when sharing with the family. MEAL TIME IS FAMILY TIME We all lead busy lives, but aiming to have at least one meal together is vital for communication. Dinner is the best time and table rules should include switching off all electronics and everyone sharing a story from their day. This is one of the best ways to stay in touch with our children and nurture open and honest discussions. KEEP IT SIMPLE Living a healthy life should not be stressful. Making healthy food choices should not be a chore. Fanaticism, extremism and dieting will create stress. Stress creates inflammation and inflammation is the precursor to autoimmune dysfunction. The goal is to reward your body everyday with foods that help you thrive, nourishing yourself from the inside out.
Learn to cook, create and love what you eat, make the right choices for your body and your children’s bodies and make good daily habits become a way of life. There is a lot of conflicting information in the media today about food trends. It can get really confusing and it shouldn’t be. Keeping it simple is key, eat mainly plant based foods with lots of emphasis on vegetables, salads and fruit. Add some quality protein in the form of meat, eggs and legumes, include some nuts and seeds like chia and flax and quality oils like coconut oil. Experiment with raw food desserts, great for the kids and raw food tends to include lots of nutrient dense ingredients. Following these simple strategies can really take the stress out of the kitchen and encourage quality family time, something extremely valuable in our modern world. My philosophy is simple, ‘make it, eat it, love it!’ take the kids along for the ride and they will love it too! Mona Hecke is a qualified Naturopath and lifestyle strategist. She is the author of best-selling children’s health book ‘The Lunch box Revolution’ and creator of Baby Guts Probiotic, raising healthy happy babies and children.
JOIN OUR CUSTOMER CLUB TODAY! Membership is free and entitles you to:
Exclusive in store discounts & specials Amazing monthly prize draws 1 Customer Club point per dollar you spend with us Joining our Customer Club is EASY! Here’s how to join: Visit our Marketplace and see one of our friendly register staff who will quickly sign you up. You’ll be provided with a Membership Card and two key-tags.
For more information visit: k u n a r a . c o m /c u s t o m e r c l u b
(Once you hit 1000 points, they can be redeemed as a discount when you shop with us! (1000 points = $10) or donate some or all of your points to a local charity we sponsor through our customer club charity program.
KUNARA CUSTOMER CLUB DRAW
Place your receipt in the barrel when you spend $65 or more to enter the monthly draw.
A unique blend of potent alkalising foods which contains a wide range of nutrient dense green super foods, plus specific alkalising minerals, L-glutamine and herbs beneficial for promoting balance.
Made from botanicals naturally rich in nutrients, this fast absorbing lotion leaves the skin feeling smooth and hydrated.
total value of $69.95
total value of $69.95
morlife Alkalising Greens
saya Hand & body lotion set
eye of horus everyday goddess gift pack Designed for the everyday woman our Everyday Goddess Gift Pack features our Best Selling Goddess Mascara and stunning Eye Shadow palettes. The ultimate goddess gift option. total value of $69.00
Not a member? It’s super easy! Join in store at the registers. You can then start collecting points and enter our barrel draw!
HEAVEN IN A MOUTHFUL
AU ST R A L I A’S F I RST C O C O N U T I C E C R E A M W I T H A T U M M Y LOV I N G P R E B I OT I C C E RT I F I E D O RGA N I C • R E F I N E D SU GA R F R E E • V EGA N + PA L EO • G LU T E N SOY N U T F R E E C OYO.C O M
T CM ARKE