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Live your BEST LIFE!

Vipassana st




Why diet is the key to a younger-looking you APRIL – MAY 2017

Meet Crazy Sexy Diet’s Kris Carr

Bodywork & Massage


Traditional Chinese Medicine

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A natural approach to your health By the Australian Traditional Medicine Society What is natural medicine? There are many options to improve your health and wellbeing and a natural approach is one of them. In celebration of Australia’s only Natural Medicine Week, May 22 – 28 here’s your guide to the many diferent types of natural medicine. Natural medicine refers to healthcare practices and therapies whereby trained and accredited practitioners treat patients to alleviate symptoms via natural methods and materials. Natural medicine can be classifed by three primary models: Ingestive therapies, Bodywork or Massage and Traditional Chinese Medicine (TCM). Ingestive covers the use of herbs and other plants – including oils and common spices. Many of the therapies are hundreds of years old and are often used to balance mind, body and spirit. Ingestive treatments can take various forms, including teas, essential oils, ointments, extracts, sprays and drops. Ingestive therapies include Homeopathy, Naturopathy and Ayurveda amongst others. Bodywork & Massage encompasses therapeutic techniques involving the body, assessing and improving areas of the human physique such as posture, skeletal and connective tissue (fascial) and muscle. All massage techniques are considered forms of bodywork and techniques include Chiropractic, Aromatherapy, Remedial Massage and Refexology.

Traditional Chinese Medicine or TCM, identifes, treats, and prevents symptoms, with the underlying view that the human body and mind is an interconnected energetic system. TCM has the longest history of any medical system in the world, originating in ancient China and evolving over thousands of years. TCM takes many forms including Chinese Herbal Medicine and Acupuncture. Why is natural medicine different? Natural medicine modalities are often holistic, meaning a properly trained natural medicine practitioner will consider the person, not a named health condition. Natural medicine incorporates a combination of treatments and natural therapies with the belief that your body, with the right support, is able to heal itself. Natural medicine often takes a preventative approach and many people believe that when we restore and maintain the equilibrium of the body, it is better placed to fght infection and disease. Want to know and experience natural medicine? As part of Natural Medicine Week registered practitioners of the Australian TraditionalMedicine Society and partners are hosting a number of events throughout Australia. Find an event near to you and learn, hear or experience natural medicine for yourself. | 3 | April-May 2017

For more information on atms: w: www.natural

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Practitioner insights Q&A In the lead up to Natural Medicine Week (May 22-28), four practitioners talk about their modality, and why they are so passionate about natural medicine.

Peter Berryman, Clayfield Family Wellness Clinic, Brisbane Peter has been practising natural medicine for 31 years; specialising in homeopathy and naturopathy, he helps treat anything from simple health issues to chronic problems. Tell us about your modality: Homeopathy is a holistic and dynamic discipline that especially helps with long-term health problems. It ofers to uniquely treat each client’s physical, mental, emotional, and lifestyle issues with a personalised approach to their health care. There is a growing demand in the community from clients with chronic health issues, and there aren’t that many practitioners able to truly help them. I fnd homeopathy to have the least limitations in clinical practice, while also being the most cost-efective.

Why are you passionate about natural medicine? I believe natural medicine delivers a truly holistic approach to health care, as it looks to the core of the problem rather than just trying to treat the surface symptoms. Through this curative approach we can also help clients to prevent health problems in the future. Natural medicine is a complementary discipline which works together with all other medical disciplines, including conventional medicine. What we aim to do is provide patients with the best information for them to make a well-informed choice: the best patients are the best informed.

Maggie Sands, LakeSpa Wellness Centre, Central Coast NSW With a diploma in remedial massage and naturopathy, Maggie was a practitioner for 15 years before turning her focus to massage education, founding the School of Integrated | 4 | April-May 2017

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Body Therapy in Charmhaven NSW where she now acts as School Principal. Tell us about your modality: Remedial massage involves an efective bodywork treatment to assist a client recover from muscular dysfunction or to maintain a sense of physical wellbeing. From assessing the client's physical concerns using muscular testing, an individual client treatment plan is created and monitored, looking for functional changes that can help improve the client’s condition. Remedial massage can assist people dealing with stress and anxiety or those needing assistance with a condition that would cause pain or discomfort. In these current times, it is difcult to maintain a healthy lifestyle and remedial massage may assist with the client's mind, body and spirit to maintain wellbeing and health. Why are you passionate about natural medicine? I wholeheartedly believe in the power of the body’s own innate healing force, and when supported by a natural approach, health can be maintained and or improved. For over 35 years, I have experienced frst-hand the positive efects natural medicine has had on the health and wellbeing of thousands of clients attending my LakeSpa Wellness Centre. I have witnessed many lives turned around after trying everything else to solve their health-related concerns. Natural medicine ofers a holistic approach, considering the client’s whole body, not focusing primarily on a symptom alone. Our overall health involves a combination of the body’s mental, emotional, physical, and spiritual wellbeing.

Deborah Shepherd, Gratitude™ Deborah ran her own clinic for 2.5 years before creating Gratitude, a co-operative movement which focused on raising the profle of the wellness industry and facilitating connections between businesses and their customers. Deborah also holds diplomas in aromatherapy and energetic healing, and a certifcation in astrology, numerology and reiki which she uses in her own practice. Tell us about your modality: My sessions were all about engaging the physical senses to provide wellbeing support. I combined energy healing, colour, sound, massage, touch and fower essences based on individual

needs. Aligning this with my understanding of astrology and numerology, I was able to ofer support through many stages of the wellbeing journey, enabling clients to view their circumstances from many angles, giving confdence and clarity to move forward. Why are you passionate about natural medicine? It enables us all to be proactive in our health, and quality of life. I came from a corporate background which was stressful, both physically and emotionally. Natural medicine empowered me to take control of my own life, and improve my health. I want people who experience stress or have wellbeing concerns to know they have options. Invest time in your total wellbeing, explore and fnd the source of your concerns while engaging with natural medicine, and ultimately play an active role in your own health and wellbeing.

Sue Larkin, Sue’s Healing Haven, Concord NSW Sue is a professional ref lexologist who turned to natural medicine to heal herself. Sue has now run her own clinic for over 15 years, which offers reflexology, acupressure massage, and other natural health modalities. Tell us about your modality: Refexology focuses on the fow of energy through the body, targeting the pathways (meridians) to the organs, bones and brain. Blockages along these pathways are mirrored in the feet and through releasing these crystalline blockages with specifc massage techniques, the body can begin to heal itself. Integrative medicine is the way forward to achieving holistic health. As complementary health practitioners, we can also work collaboratively with doctors and refer to other disciplines to get the best outcomes for each client. For example, refexology is accepted at the Chris O’Brien Lifehouse centre for cancer in Sydney. Why are you passionate about natural medicine? It works! There is great joy in seeing your client feel better and empowering them to heal themselves. Not only that, natural medicine keeps you young and can be a form of preventive medicine into the senior years. Natural medicine is a process – often a journey, learning about yourself, with the assistance and support of your practitioner. Our motto at Sue’s Healing Haven is, “Feel good again - one step at a time with professional refexology!” | 5 | April-May 2017

❃ Want to know and experience natural medicine?

As part of Natural Medicine Week, registered practitioners of the Australian TraditionalMedicine Society and partners are hosting a number of events throughout Australia. Find an event near you and learn, hear or experience natural medicine for yourself. Visit: www.naturalmedicine

a healthy start contents

Contents April – May 2017

Food & nutrition 66 Hemsley + Hemsley Meet the healthy food darlings of social media, Foxtel, and Vogue.

70 Great grains Grains, pulses, and legumes aren’t just healthy; they’re delicious.

74 Nutrition notes News, expert tips, recipes, and the latest information.

❃ Special Women’s wellness

Health 14 Living fearlessly Cancer survivor Kris Carr has revolutionised the world of plantbased diets.

20 Ease insomnia Still wide awake? Try these fve little all-natural helpers.

22 Now ear this! Auriculotherapy is a distinct branch of acupuncture, with unique benefts

24 Love the skin you’re in Your skin is a window to your inner health.

28 Health check News, expert tips, health products, and the latest information.

Like us on Facebook, for your chance to win heaps of fab natural health and beauty prizes! | 7 | April-May 2017

34 Be a well woman Top holistic health expert tips. 40 Glow on! The Beauty Chef Carla Oates. 42 Fertility myths Chinese medicine insights. 44 Your cycle’s secrets Natural cures for problems. 46 Vital signs The top fve health questions. 48 Happy hormones Gentle, yet powerful herbs. 50 Finding peace Vipassana provides respite. 52 Mind over menopause Hot fushes and mood swings. 54 Think yourself thin Meet Jon Gabriel. 56 Prenatal know-how Natural medicine is the key. 58 Find your foxy self again! Low libido? Natural solutions. 60 Folic acid update 63 Prenatal yoga Yoga is immensely helpful.

a healthy start contents

Mind + spirit 76 Got your number! Can our dates of birth and names impact our life’s purpose?

80 Make a wish! When you align with the New Moon, you activate The Law of Intention.

82 Connections News, tips, and inspirational insights.

Natural beauty 84 Haircare heroes Whatever your hair hassle, there’s the right natural product for you.

86 All natural beauty Easy-to-make natural, organic beauty treatments which really work.

❃ On the cover 48 58 42 24 50 40 14

Holistic hormone health A guide to great sex Fertility myths Acne solutions Vipassana Foods for ageless skin Meet Crazy Sexy Diet’s Kris Carr

88 Natural beauty

Organic living 90 Industry insights The latest news from Australian Organic chairman, Andrew Monk.

News, expert tips, product picks, and the latest information.

91 Meet the fun guys


92 Culture club

10 Editor’s letter 12 Letters 98 This is the month to … 95 Subscribe today!

Discover the joys of growing (and eating!) your own mushrooms.

Support traditional artisanal culture and the people who produce it.

94 Natural home Homewares to change your world for the better.

Cover image from Thinkstock Images

Subscribe today!

Turn to page 95 to get your hands on this month’s great offer! | 8 | April-May 2017


a healthy start editorial

Editor Pamela Allardice National Sales Manager Lynda Prince Tel: (02) 9213 8244 Contributing Editors Nichola Suzanne Bedos BA MA (Counselling), Jane Carstens RN, Dr Mary Casey, Flo Fenton, Dominique Finney ND, Hedley Galt, Laura Greaves, Jennifer Harbottle, Nicola Howell ND, Aimee Christine Hughes ND, Helene Larson, Kylie Daniel ND, Tamra Mercieca, Louise O’Connor ND, Rosemary Ann Ogilvie, Dr Fay Paxton, Melanie Rivers Dip Nut., Tamara Skok ND, Nina Stephenson ND, Jayne Tancred ND, Lynda Wharton BA ND D.Ac, Beth Wicks, Charmaine Yabsley Advertising Production Kristal Young Tel: (02) 9213 8301 Fax: (02) 9281 2750 Yaffa Custom Content Director Matt Porter Tel: (02) 9213 8209 All mail: GPO Box 606, Sydney NSW 2001, Australia.

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Copyright ©2017 by Yaffa Media. All rights reserved. Distributed to newsstands by Gordon & Gotch. ISSN 0815-7006 The opinions expressed by authors do not necessarily refect the policy of Yaffa Media. All material in this magazine is provided for information only and may not be construed as medical advice or instruction. No action should be taken based on the contents of this magazine; instead, appropriate health professionals should be consulted. Writer’s guidelines available on request. Unsolicited manuscripts will only be returned if accompanied by a stamped and self-addressed envelope.

Women’s wellness I

F you were a woman born in 1900, you could have expected to live for about 47 years. If you somehow managed to postpone checking in to Hotel Earth for another 70 years, then your life expectancy would have been 72 years, and the fgure for women born from 2015 onwards has increased to 83 years, or more. Moreover, scientists are busily studying high-tech gene mapping and bioengineering methods for extending longevity that will mean more and more people live up to and beyond the magic 100 mark. Who could have any qualms with such a rosy picture? Well, the average older person today is not all that healthy. One in four Australians aged 50-plus has arthritis, and one in eight has heart disease. And even though women are typically the nurturers, they don't do a great job of looking after themselves. According to Women's Health (Victoria), 86 percent of Australian women don’t eat the recommended quantity of fruit and veg daily; rates of overweight in women aged 40-plus have galloped from 45 percent to 63 percent since 2011; and young women are five times more likely than their male peers to regularly drink alcohol at harmful levels. The Social Health Atlas of Australia also reports that only 55 percent of women over 45 years participate in regular screening programs for bowel and breast cancer. But the good news is that there is plenty that you can do to ensure that you can enjoy a healthy, active later life, and the most reliable factors for increasing health and life expectancy come under the broad heading of natural health and lifestyle choices, including what you eat (see “Glow on!”, page 40), how you deal with stress, and how often you get up out of that chair. Need more inspo? Turn to page 33 for our “Women's wellness, naturally” special, featuring expert tips, techniques and ideas.

Pamela Allardice – Editor

P.S. Get in touch! Like and follow us on Facebook, Instagram, and Twitter, and be in the running for our fabulous giveaways; or email us at P.P.S. Sign up for our FREE weekly e-news, delivered right to your inbox. Simply visit our homepage to subscribe and start getting healthier. | 10 | April-May 2017

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letters what you have to say

Letters What you have to say about the power of rituals, life energy in food, and the getting of personal wisdom.

❃ What’s worked for you? A selection of hints and tips from our readers. Out and down I swear by journalling as a way of keeping stress under control. The simple act of getting a problem or irritation out of my head and down on paper or onto a screen works wonders. Lucy Jamieson, via e-mail

Omega-3 bonus I started taking high-strength omega-3 capsules for joint pain – and discovered that they also dramatically reduced menstrual cramps. Tierra Worth, via e-mail

Below the belt Forget fgs, an apple a day is the best constipation cure, thanks to its high fbre and water content. Yael Dreyfus, via e-mail

Green is good

Totally agree with Doreen Virtue’s take on chlorella: I have long recommended it in clinical practice for its ability to detox heavy metals – but her observation on how it removes negative and unhealthy distractions from your life also makes perfect sense, as it always has a calming, clarifying effect on my patients. Meredith Sanders, Wellness Within, Maroochydore, Qld

Kudos for Caroline

Mould misery

Sadhana fan

In the fast lane

Thank you for the brilliant interview with Caroline Myss. I am a big fan of her writing. I particularly liked what she said about children needing rituals about growing up, and to be recognised and seen and listened to. I repeat Caroline’s wise words, “You are accountable to your family and community” to my grandchildren whenever I see them. Joy Lindsay, Newcastle, NSW I am a very loyal customer of Sadhana Kitchen, Sydney’s (I think!) best organic, raw food and vegan cafe, so I was excited to read your interview with founder Maz Valcorza. Her phrase, “We all have personal wisdom in us, and we all inherently know what is good for us” really resonated with me – a timely reminder to always listen to that little voice within, because it does know best. Marika Kowalski, Redfern. NSW

Holistic pelvic health

Great article on this topic! I teach Chakradance, and I see women shut down their Root Chakra and lose consciousness of their pelvic power for many reasons, from childbirth to painful intercourse. Yet when they re-energise this connection, their creativity flows in their mind and emotions, as well as their sensual awareness. We need to regard the pelvis as the source of creativity in all aspects of life, not just for creating babies. Margot Dunn, St Kilda, Vic.

Your mould allergy story was very timely. I had never even heard of this, but finally – after fighting baffling and seemingly unrelated symptoms like swollen joints and a runny nose and sneezing outbursts for 12 months – I found a practitioner who was able to identify it as the culprit, and I am now on the path to recovery. Emma Miller, via e-mail I have been a yo-yo dieter most of my life, but the one thing that I have found which gets the weight off and keeps it off is intermittent fasting – or the 5:2 diet. It makes sense from an evolutionary point of view, because it is only relatively recently that we have had access to food three times a day, every day. I also find that on my fasting days, I feel lighter in my mind and spirit. Marlene Clark, via e-mail Got something to say? Chat to us on Facebook at Tweet us at Follow us on Instagram at Send an email to | 12 | April-May 2017

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health interview

Living fearlessly Fourteen years after being diagnosed with a rare, incurable stage IV cancer, Kris Carr has revolutionised the world of plant-based diets. Amy Taylor-Kabbaz reports.


O much more than a green juice expert, Carr's journey has moved beyond food tips to a whole-oflife approach to healing. Here, as told to the Hay House World Summit, she shares how a sudden epiphany changed the way she shows up in her life, and infuences all that she shares with the world. You recently turned 44. What happened? As somebody who lives with stage IV cancer, I celebrate birthdays in a very diferent way. It’s a time of great gratitude. But as I prepared for my 44th birthday, Wayne Dyer died. It came as such a shock, and was so painful. I think the news rocked the world in a big way. I did not know Wayne as well as others did, but he made a big impression on me - not only as a teacher but as somebody who I looked up to. I remember getting on the phone with another Hay House author, Gabby Bernstein and we shared how sad we were, and also how grateful we were for Wayne’s teachings. And Gabby said something that was kind of the catalyst for this adventure that I’ve been fnding myself on. She said, “When somebody passes, the veil is quite thin and it’s a perfect time to connect with their essence or their energy, or whatever it is you believe.” So later that day, I went on a bike ride and really opened my heart and was feeling the gratitude and love, and I asked for a message. And - whether the message was from Wayne or the unicorns or the Universe or my own inner wisdom what came through was, “Say yes to your life, Kris. Say yes to your one great, precious, brilliant life.” I was so rocked by that, I actually got of my bike and I started to cry.

I found myself thinking about the times that I had said yes. Saying yes to learning how to take care of myself and participate in my wellbeing after I was told that I had stage IV cancer and it was incurable. Saying yes to my husband, who is my partner in life and also in my business, as opposed to the guy I was engaged to who was cheating on me and treating me like a doormat. Glad I said yes to the right guy - I dodged a bullet there! And saying yes to creativity, to writing, speaking, all the things that I love to do but as somebody who, believe it or not, is a shy person, it stretches me in an uncomfortable way. But without that, I wouldn’t have the opportunity to be on the stage, to do what I do. So I started refecting on the times that I had said yes - but also the times that I had blocked the yes, and blocked the abundance. You have probably have had times where you want to stay in your comfort zone; to tune out, to not check in, to not take care of yourself. Maybe it’s times where your confdence shrinks, or - and I brought this up recently at a talk I was doing - times when, as a woman, I had apologised when what I really meant to say was no. This experience of getting this message and refecting on the yes and the blocking of the yes made me say, “I’m going to go on a 30-day challenge of saying yes to my life, and see what happens. And I haven’t stopped since!” How are you identifying the ‘yes’? For me, I said immediately to myself, “I’m going to stretch myself out of my comfort zone. Not only that, I’m going to be very deliberate about saying yes and showing up for what turns me on, what makes me feel | 14 | April-May 2017

health interview

I’m very deliberate about showing up for what turns me on what makes me feel alive, what makes me get goosebumps and my hair stand up. | 15 | April-May 2017

health interview

alive, what makes me get goosebumps and my hair stand up - what feels like a whole-body yes as opposed to an obligation.” Sometimes this feels good, and other times it feels scary. For example, I went to a party that I would never usually go to: I am not a party person! I like staying in my sweatpants and hanging with my dogs. But at this party, I met the author Mark Nepo, who I look up to so much. And he said, “I’ve got this amazing workshop this weekend near you. Would you like to come?” Of course, I was going to say no, because I had laundry to do and groceries to buy, and socks to fold. But I said, “Say yes to your one, great, brilliant life, Kris,” - and I went! You wouldn’t believe what the focus of his workshop was: “Say yes.” So I was like, “Got it! Thank you.” What I fnd is that, when you do start to perhaps

push yourself a little bit out of your comfort zone, that is when the Universe, or whatever it is that you believe in, moves mountains to support you, and you’ll start to see the synchronicity and the signs. It’s been 14 years since your diagnosis - how do you protect your health? It’s about boundaries. We have to make sure we don’t run ourselves into the ground and burn out. I believe that every “No” makes space for the perfect “Yes”. There was a period just recently that I had to say no to a lot of things. Coming of of writing another book, and with a lot of big stuf happening in my life, I was feeling tired and like I needed to fll my cup. Every time we’re in a place where we do a self-care inventory, check in and fnd that we are | 16 | April-May 2017

health interview

depleted, that’s when we need to set boundaries, go inside ourselves, and see what we need to say no to. But there’s a diference between saying no and shrinking. There’s a diference between a boundary and playing it safe, and having a fear of standing out and saying, “Hey, you know what, everybody else gets the piece of cake; but I’m not worthy. I think that, especially as women - and some men, too - we have work to do on our confdence. And the more we’re able to stand in our power and really own what it is that we want and how we want to feel and how we want this one great, brilliant life to unfold, not only the more resilient we become, but the more we manifest in our lives. I have this experience in this adventure that I’ve been on where I set a goal for myself - and

this was a goal at work - and when I refected on it, because I didn’t meet this goal, I realised that it was an ego-based goal as opposed to that whole-body-yes, soul-expansive goal. And what I know about whole-body yes, soul-expansive goals is that they create connection and community and collaboration: they fll you up, even though it might be taxing to your energy level. Because every time we’re trying to meet a goal, we’re going to be busting our butts a bit, so it’s natural to feel a bit tired, but not drained to the bone, right? As opposed to when I made a goal based on my ego. Another lesson that I needed to learn, and something that’s become clear to me, is you have to understand your why - you know: why do you do what you do? I feel like when we understand our why, it’s very easy for us to create better boundaries and priorities, and focus on the things that actually move the needle in our lives - the relationships that move the needles in our lives, the job that moves the needle in our lives, the errands that move the needle in our lives, and so on.

When you’re dealing with a life-threatening illness, your energy is precious – and some things and people just have to go. This comes back to people-pleasing, and wanting validation by saying yes. That’s right! What I’m learning on this journey of human-ness is that when we attach our self-worth to external goals, such as validation and other humans, it’s a very tricky place: it often sets us up for failure. That’s part of this journey of showing up - you’re showing up for yourself; you’re not waiting for other people to show up for you, or for other people to take care of you, to tell you you’re worthy, or that you’re healthy, or show you how to get healthy. You call yourself the CEO of your own health … I do! As somebody who’s lived with cancer for the last 14 years, on paper, it doesn’t say that I’m healthy, right? But my day-to-day energy level and how I care for myself and the food that I eat and the self-care practices that I participate in, I feel really good. Even though I am not cured and I live with cancer, I am living with cancer, not dying from cancer in this moment. I know that every patient has their own experience, but currently, the disease that I have is stable, so living with it is easier, and that is my truth. What I have learned is, when you know that you have something that’s going on, sometimes the knowledge of your disease or your sufering or your pain can actually be worse than what’s | 17 | April-May 2017

health interview | 18 | April-May 2017

health interview

going on. Why is that? Because we are talented screenplay writers - Hollywood should pay us a lot of money! What’s happening in my body and what’s happening in my mind sometimes aren’t the same thing. If I'm waiting for somebody to tell me that I’m healthy, I’m going to be waiting a very long time – so, why not just get healthy on my own? How can we take better care of our selves? Where do we begin? We’re going to talk about a few things that are easy-breezy frst, and then we’re going to go somewhere deeper. When I started this journey, I had no clue about nutrition, and quite honestly, I didn’t give two craps about it. I did not have an interest in nutrition. I liked fast food, I liked convenience. I had a whole other plan for my life, and it wasn’t around being in the kitchen. Then when I got

You have to understand your ‘why’ - why you do what you do. Ten it’s easy to create better boundaries and priorities, and focus on the things that actually move the needle in your life. diagnosed - and it was clear that there wasn’t treatment and I also realised that, if I was honest with myself, I wasn’t feeling well - I thought, “OK, I’ve got to learn how to take care of myself. I’ve got to learn how to dial down my stress. And because there’s so much I need to get my head around, let me just start with food. That’s one thing that I know I can do. Food is medicine, so let me put some medicine in this body that is so worthy of care. Slowly, slowly, I started to learn how to cook. I learned how to reduce the infammation in my body and fall in love with the plant-based world. That’s what I do now - I teach people how to create that balance in their life, reduce infammation, and eat a plant-based diet. Not that you have to do it 100 percent, but my goal is that the vast majority of the time, you’re creating a passionate love afair with your fruits and vegies. The body is very forgiving when you give it that base. I want you to drink your vegetables. I can’t stress that enough! So, how do we take care of our bodies? Let's start by looking at our plate, cutting it in half, and making sure we’ve got 50 percent of it loaded with vegetables. We can do that. Can we make a green

juice and a smoothie or buy one more often than we don’t? We can certainly do that. Can we start to look at the way we exercise or move our bodies? I’m not talking about gym memberships here - I’m not a gym person. I used to buy these fancy memberships every year, and every year, I'd blow my money. But what we can all do is fnd what we love. If you love walking or karate or tai chi or Pilates, whatever it is that you love, it's more than likely you will do it. If you’re not loving how you’re moving, fnd something that you do love, so that movement can be pure joy and ecstasy and something that makes you feel your mood shift and makes you happy as a little clam. A teacher of mine once asked me, “Of diet, lifestyle, exercise, and stress reduction, what do you think is the most important thing, Kris?” And I’m thinking, “What’s the right answer, what’s the right answer? Oh, it’s got to be diet.” And he said, “It’s the thing you’re not doing consistently.” And I was like, “Oh!” So, for me at that time, it was meditation. Find the one thing you’re not doing consistently, and up that frst. The deeper thing that I want to talk about and explore is how we can show up for our bodies energetically. How can we nourish not only the physical body, but nourish our nervous system and energetic body, too? If we’re constantly being swept away by a river of to-do lists and multi-tasking, that starts to afect us. If we’re constantly in that state of fght-or-fight - and we may not even be aware of it – then no matter how many green juices that you drink, it’s not going to get you to the place that you want to be. This was a big turning point for me along this journey of showing up. I realised I need to connect with that space more, to connect and go inside more, whether it’s through meditation or just sitting still, being mindful. Deep breaths, connecting, and not attaching to my disease. I am not my disease, I am not my chaos; I am not that river, but I can acknowledge it, notice it, watch it go by, start to feel it shift, start to feel the stress dissolve. It’s actually less of a doing and more of a being. I feel as though that barrage of noise and busyness, especially when we’re not aware of what it’s doing to us, can get us to the place of getting sick. The body has feelings, the body has memory, the body is listening to everything that you are saying about it. And one thing that I know to be true for myself is: “Hey girl, you’ve got to look at the issues in your tissues. You don’t want to be putting more issues in those tissues!” In this self-help culture, it’s like we always feel we have to be doing more. And Lord knows I’ve written books about how to do more, eat better, live better, do all these things from my own perspective. But I think this will be the year of actually doing less. In doing less, you need to realise that you’re not giving up, you’re not lazy, you haven't checked out - you’re actually tuning in. For me, that is as essential as kale. | 19 | April-May 2017

❃ The big three What you need to start doing today, to care for your body and say “Yes” to life: • Drink your vegetables. I can not stress this message enough! I want us all to start by drinking our vegetables. • It is also so much more than just about what you eat. You need to look at the relationship you have with yourself, and to start being kinder to yourself today than you were yesterday. When I say be kinder to yourself than you were yesterday, that implies that you have an existing relationship with yourself. It implies that you even know how you treated yourself yesterday, or for the past 30, 40, 50, 60 years. If this is something that you’ve never looked at before, then I would say that is now your Numero Uno way to show up for your life, care for yourself and say “Yes”. • Promise yourself that you are going to show up, by getting to know yourself, befriending yourself, and being kind to yourself. That is the very frst step to healing and happiness.

health sleep better – tonight!

You’ve had your chamomile tea – but you’re still wide awake. Naturopath Teresa MitchellPaterson suggests fve little all-natural helpers.

Ease insomnia Y

OU can be scrupulous about ‘sleep hygiene’, not eating or exercising late, and switching of all screens well before bedtime, but insomnia can still plague your nights. These are the best supplements that I recommend:


This amino acid is a component of green tea, and it signifcantly boosts the Rapid Eye Movement (REM) cycle of sleep. It is relaxing rather than sedating, which means that taking it throughout the day reduces the efects of stress and boosts mental alertness during your waking hours, but taking it before bed also gives a deeper sleep at night. It is particularly benefcial for people who are over-stimulated and can’t shut down thoughts about work or life issues. It has also been shown to improve sleep quality in people with hyperactivity. In research reported in the Alternative Medicine Review, boys with ADHD were given l-theanine and questionnaires completed by their parents revealed the boys obtained signifcantly higher sleep percentage and sleep efciency; moreover, they didn’t fdget in their sleep: people with ADHD toss and turn a lot. Drinking green tea won’t have the same efect - you need to take pure l-theanine in its active form. No known cautions or interactions exist, but check with your practitioner.


We have absolutely no idea why this lovely herb

works, but work it does, as evidenced in a recent review which deemed lavender ingested or used topically to help getting people of to sleep and staying asleep. Lavender is excellent for children, and works well in patients with dementia and depression, as it increases the slow-wave sleep time, which means better and longer quality of sleep. It’s a gentle, strengthening tonic for the nervous system so you need only a few drops of essential oil – perhaps 10 – in a bath or applied to the temples before bedtime. If you grow lavender, simply drink two cups of lavender tea throughout the day, and another before bed. Alternatively, a qualifed herbalist can dispense lavender as a fuid extract or a tablet.


PS for short, this acts as an adaptogen for the brain and an adrenal supporter; it needs to be taken for a week or two before its efects manifest. PS’s efectiveness comes from its ability to balance overactive cortisol levels. These levels should be high in the morning and decline gradually throughout the day so you can sleep. However, in night owls, cortisol levels are high at night and low in the morning, which means they wake up tired. Normally I recommend exercise as a remedy, but not everybody wants to get up and go for a run at 6 a.m. Taking PS before bed, and again if you | 20 | April-May 2017

❃ Take two Have a GP test your vitamin D, as blood levels below 60 are associated with disturbed circadian rhythms, which cause fatigue and sleep dysfunction. Magnesium, a mineral many of us are defcient in, depresses the sympathetic nervous system, so it makes sense to take a supplement at night. Choose an absorbable form such as a citrate, aspartate, glycinate, diglycinate, orotate, or succinate.

wake at night, is a good alternative. Don’t take it with any stimulants like cofee, because it just won’t work. PS is not recommended during pregnancy, or for people with kidney diseases. Nor is it advised for those with a sensitive gastric system or upper gastric infammation.


The phytochemicals in tart Montmorency cherries (the juice and dried fruit are available online) raise melatonin because they’re high in naturally occurring neurotransmitters: melatonin, serotonin and tryptophan precursors. The combination of these three actually lowers core body temperature: studies show the optimal core temperature for sleep is 15 to 20 degrees C. Temperatures above or below can cause restlessness. Tart cherries’ anti-infammatory efects also beneft people with arthritis, which may help them get to sleep. Melatonin is present in minute but highly bioactive quantities in several other foods - barley and rye; grape juice; olive oil, tomatoes, full-fat unprocessed milk; sweet cherries; strawberries and walnuts - so eating them in combination could promote sleep. Shift workers, and people who have difculty getting of to sleep, can obtain sustained-release melatonin from a GP. Long-term melatonin supplementation does not negatively infuence melatonin secretion from the pineal gland, so

Boys with ADHD who were given l-theanine slept for longer and deeper; plus, they stopped tossing and turning in their sleep. don’t be afraid to ask for it if you have serious sleep problems. Some people beneft from 6X homoeopathic melatonin, six to 12 tablets.

Pick protein

For people who can get of to sleep but can’t stay asleep, eating more protein throughout the day – about fve to 10 percent above the recommended level to one gram per kilogram of body weight – reduces night wakefulness by regulating neurotransmitters in the brain. However, at night the protein must be eaten with vegetables or lowGI carbohydrates, because eating it alone blocks the orexin pathway, causing you to become you more alert. Iceberg lettuce is the ideal vegetable of choice as its lactucin (lactic acid), seen in the milky sap that seeps from cut leaves, exerts a sedative efect, and is very good for restlessness and insomnia. Lactuca virosa is also available in a homoeopathic formulation, which makes it safe for children, but consult a homoeopath. Adding B1 (thiamine) produces a signifcant diference in sleep quality, so you get a deeper sleep. | 21 | April-May 2017

Naturopath Teresa MitchellPaterson (BHSc CompSci, MHSc HumNt, Adv Dip Nat) is a member of the Australian Traditional-Medicine Society.

health therapies

Now ear this!

Tink you’ve heard it all about acupuncture? Tink again! Auriculotherapy is a unique branch of this ancient modality, as Laura Greaves discovers. | 22 | April-May 2017

health therapies


TEWART Sherif (pictured, right) was once an avowed sceptic when it came to so-called alternative medicine. But when the keen martial arts student saw his instructors practising traditional Chinese medicine (TCM) techniques including acupuncture, he was intrigued. “My martial arts teachers introduced TCM principles throughout their lessons, as the two share a philosophy, much like Ayurvedic medicine and yoga share a philosophy,” he says. “Being the sceptic that I was then, and before dedicating years of my life to study, I decided to try acupuncture. I was in my early twenties and my energy was low and I wanted to see how acupuncture could help.” However, instead of using the fne, sterile acupuncture needles he expected, Sherif’s practitioner used ear seeds: small pellets made from vaccaria seed that are applied to the ear. “I saw him once a week for fve weeks and my digestion, bathroom habits, and energy all improved,” he says. Sherif had been introduced to ear acupuncture - also known as auriculotherapy - and it changed his life. He went on to study TCM at Western Sydney University, gained a scholarship for further study in China and now practises as an acupuncturist and herbalist at The Acupuncture Clinic in North Sydney.

The ears have it

Anyone who is open-minded about complementary therapies and alternative medicine will be familiar with acupuncture. The 2000-year-old technique is based on the belief that the body’s life force, or qi, fows along 12 invisible energy pathways called meridians. When the fow of qi is disrupted - causing pain, illness and emotional problems using needles to stimulate and manipulate specifc sites along the meridians can clear energy blockages and restore health. Auriculotherapy is guided by the same principles, but uses the ear because it is believed to represent the entire body. The main diference between auriculotherapy and general acupuncture is that a single point in the ear is thought to represent a specifc body part, whereas in acupuncture the 12 meridians are considered as extensions of the 12 main organs. “The ears are said to be a microsystem of the body, with over 200 points all correlating to diferent parts of the body,” Sherif explains. “The earlobe correlates to the head, the helix correlates to the spine, and all other parts fall into place from there. In the modern way of thinking, it is believed that nerve endings in the ear connect to diferent areas of the body and, when stimulated, the refex centres in the brain send messages to the associated body part, triggering change.”

Research shows that auricular acupuncture is particularly efective as a treatment for anxiety. Multiple benefits

Auriculotheraphy is often used in conjunction with general acupuncture, but it can also be used as a standalone treatment. Another key diference between the two is that auriculotherapy needles are smaller because the insertion depth required for a response is shallower. And, as Sherif discovered, sometimes auriculotherapy doesn’t involve needles at all: ear seeds, which do not penetrate the skin, are taped in place for up to several days and can be self-stimulated at prescribed intervals. “Auricular acupuncture is suitable for a wide range of conditions. Certainly the most researched are its benefts in treating psychological issues; however, it is also applicable for cases of pain, infertility, digestive issues, and more,” says acupuncturist and herbalist Shura Ford from Melbourne’s Ford Wellness Group. Research has shown that auricular acupuncture may be particularly efective as a treatment for anxiety, with studies demonstrating a calming efect on preoperative patients and those about to undergo dental treatments. “It can also be used as a distal source of treatment in cases of back pain or injury if there is local swelling or pain,” adds Ford. Other benefts include the fact that it is quick, convenient and doesn’t require the recipient to undress, and in the case of ear seeds the treatment can be continued beyond the clinic.

Universally effective

Ford says auriculotherapy is suitable for virtually everyone. “Ear acupuncture is a safe therapy when applied by a registered acupuncturist. While there is no group where auricular acupuncture would be contraindicated, it should only be applied by an experienced practitioner to pregnant women,” she explains. According to Sherif, the minimally invasive technique is slower-acting than general acupuncture because it is not as intense and the needles don’t penetrate as deeply. “However, the advantage of this is that if the healing process is heading in the wrong direction, it can be stopped and redirected without major side efects,” he explains. “Whether you are curious, sceptical or not responding to other treatment, give it a try. The body is an amazingly complex machine and we are still very far from understanding all its intricacies.” | 23 | April-May 2017

❃ Kick the habit When it comes to quitting smoking, the benefts of acupuncture are well established, but a growing body of research suggests that auriculotherapy may be even more helpful. According to the fndings of one Swiss study, “Ear acupuncture is a competitive alternative to orthodox medicine withdrawal methods.” Plus, American researchers have found that, “(auricular) acupuncture and education, alone and in combination, signifcantly reduce smoking; however, combined they show a signifcantly greater effect.” Ford says auriculotherapy is a go-to technique when she is treating people trying to give up cigarettes. “I always use auricular acupuncture for clients wanting to quit. Recently I had a client who had struggled with the commitment to quit. I applied auricular points,and when I spoke with her a few weeks later she had quit immediately and reported zero cravings and a complete shift in her attitude to smoking since then.”


health special report | 24 | April-May 2017

health special report

Love the skin you’re in Your skin is a public broadcasting service that provides you, and everyone who sees you, with a window on your health. Naturopath Tania Flack reports.


HAT you eat, how healthy you are, and how well (or badly) you are ageing is written across your face, for all to see. Mostly, people are interested in how their skin looks, but perhaps what we should be asking is, what is our skin trying to tell us? Your skin is your largest organ and it plays a vital role in health. It forms a protective barrier between you and the outside world, and plays an important role in protecting you from pathogens. It is also responsible for helping you regulate temperature, protect against fuid loss, and synthesise vitamin D. It has a complex, multi-layer structure, with the cells of the epidermis (outer layer of skin) being continually being replaced every two to three weeks. And although you might not like to think about it, your skin is home to approximately 1,000 diferent species of bacteria; this diverse microbial landscape also plays an important role in skin health. So, how can you achieve glowing, clear, healthy skin? The key lies in nourishing your inner health and providing all the nutrients skin needs to thrive.

Acne breakouts

Skin breakouts afect nearly everyone at some stage of their lives, and it’s not just teenagers who are afected. Studies show that in Western populations acne afects approximately 79 to 95 percent of adolescents, 40 to 54 percent of people over 25 years, and 12 percent of women and three percent of

men by middle age. For some, acne can lead to many years of embarrassment, discomfort, and scarring, and can have devastating efects on self-confdence. What causes acne and why does it persist beyond puberty in some people? Acne vulgaris causes deep, slow-to-resolve, scarring acne. Its development involves several processes, including hyperkeratinisation and blockage of sebaceous follicles in the skin; androgen-stimulated production of sebum; and fnally, the sebaceous follicle becomes colonised by a bacteria called Proprionibacterium acnes which causes infammation. The hyperkeratinisation and excessive sebum production are thought to have several contributing factors, including a high glycaemic index diet, high insulin levels, excess androgen (male) hormones, poor elimination of toxins via the liver and bowels, psychological stress, and a low dietary intake of vegetables, fruits, and fresh fsh or seafood. Of all of these risk factors, high insulin levels (hyperinsulinemia), seems to be the key trigger, as it drives both hyperkeratinisation and androgenstimulated sebum production. While genetics may predispose some individuals to be more sensitive than others, dietary intake of high glycaemic index | 25 | April-May 2017

Dairy is associated with skin problems; interestingly, research shows that skim or low fat milk is even worse for acne than full fat.

health special report

Top tips For preventing acne ... Avoid all sugar in all forms Avoid processed and refned carbohydrates, such as bread, pasta, baked goods Avoid all dairy Increase your intake of vegetables, fsh, high fbre wholegrains and legumes, nuts and seeds, plus lots of water, fermented foods and minimal fruit Supplement with zinc, vitamin C, biofavonoids, lipoic acid, broad spectrum probiotics, prebiotics Cardiovascular exercise, 3 to 4 times a week Stress management To slow skin ageing ... Avoid sugar in all forms Avoid all roasted, fried and toasted foods; enjoy lightly steamed foods instead Go organic if you can, or thoroughly wash fruit and vegetables if you can’t Eat a high amount of varied plant foods Enjoy oily fsh, such as salmon, tuna, mackerel and sardines, to increase healthy fats Eat an antioxidant-rich diet Supplement with omega 3 essential fatty acids, zinc, selenium, vitamin C, lycopene, resveratrol, beta carotene, lipoic acid To reduce pigmentation ... Avoid sun exposure to affected areas Always use a good quality, high SPF sunscreen Eat an antioxidant-rich diet Take care of your hormone health, and avoid oral contraceptive use Avoid exposure to endocrinedisrupting chemicals, pesticides and plastics See your naturopath or herbalist to discuss the use of Maritime pine extract

High dietary levels of sugar and processed carbohydrates damage collagen and accelerate ageing. foods is the primary cause of hyperinsulinemia. One randomised controlled trial investigating the efects of a low-glycaemic index diet on 43 male subjects with acne, found that after 12 weeks subjects on a low glycaemic index diet had signifcant reductions in acne, greatly improved insulin sensitivity, and improved body composition. Unfortunately, the standard Australian diet is high in sugar, processed foods, and refned carbohydrates, all of which drive this process. So, the frst rule of acne recovery is to strictly avoid sugar in all its forms and processed carbohydrates in the diet. The second rule may not be as obvious. Dairy has long been associated with skin problems and acne, and one of the fastest ways to improve acne is to remove dairy from the diet. But why? Researchers have been investigating the link between dairy and acne for some time now, and have found a link. An Italian study in 2012 involving 563 participants found that the risk of acne increased with milk consumption. Another study of 88 Malaysian women found that those who consumed either milk (of any kind) or ice cream one or more times a week were four times more likely to have acne. Interestingly, some research indicates that skim or low fat milk is even worse for acne than full fat dairy products. One retrospective study, involving 47,355 women, found that acne was strongly associated with dairy consumption, and those who reported drinking two glasses of skim milk a day had a 44 percent increased risk of acne. The explanation for this diference is thought to be due to the efect that dairy, especially low fat dairy, has on insulin. Earlier studies showed that low fat dairy causes a disproportionate increase in insulin levels despite having a relatively low glycaemic index - three to six times higher, in fact, than would normally be expected. While not many adults in Australia would drink two glasses of skim milk per day, many would consume two skim lattes per day - so there’s food for thought! Exercise is essential for those sufering from acne, as not only does it deliver oxygen to the skin and encourage lymphatic drainage of waste, it also helps to improve insulin sensitivity. Bowel health must also be addressed when treating acne. A diet full of sugar and processed carbohydrates causes signifcant imbalance in gut bacteria (dysbiosis). Dysbiosis compromises healthy digestive function and promotes low-grade infammation, hyperpermeability of the gut membranes, and a process called entero-hepatic recycling of toxins, where microscopic particles of toxins are leached across the gut wall back out into

the circulation. This places greater pressure on the body’s other organs of elimination, including the skin, and signifcantly compromises healthy hormone metabolism.

Accelerated ageing

How you are ageing is literally written on our face. Tell-tale signs, such as fne lines and wrinkles, sun damage, age spots, and changes in skin texture and tone are all a natural part of the ageing process. But how rapidly you age can be infuenced by your diet and lifestyle. Many diferent factors contribute to skin ageing, including sun damage, oxidative stress and infammation - sugar is again a major culprit. Supple, youthful skin relies on collagen and elastin, connective tissue proteins that support the skin and give it its structure. Normally, these proteins are linked to each other in such a way that if they get damaged, they can be repaired. However high circulating levels of glucose (from a high sugar diet) can bind to these proteins in a process called glycation, which causes crosslinking between collagen and elastin fbres so that they can no longer be repaired. High levels of sugar and processed carbohydrates in the diet damage collagen and accelerate ageing. The glycation process not only occurs within the body in response to a high sugar diet; it also occurs in some commonly consumed protein- and fat-containing foods when they are cooked. Frying, toasting or roasting foods like red meat, dairy and grains damages their proteins, which creates highly oxidative advanced glycation end products (AGEs). For example, fried chicken has more than six times the AGEs than boiled chicken. When these AGEs are eaten they are absorbed into the body, and cause oxidative stress that can accelerate ageing. We are exposed to chemicals, pesticides, plastics and other toxins on a daily basis, which can trigger subtle low-grade infammation and oxidative stress, so limit exposure wherever you can by buying organic or thoroughly washing all your fruit and vegetables, minimising your exposure to household chemicals and avoiding occupational exposure where possible. Sun exposure is important to help you synthesise vitamin D, regulate your circadian rhythms and support healthy mood; however, too much UV exposure causes oxidative damage | 26 | April-May 2017

health special report

and accelerates ageing. I suggest always covering up with a hat and sunglasses to protect the more delicate skin of the face, and limiting exposure when sun is at its strongest in the middle of the day. An antioxidant-rich diet will help to slow the ageing process by neutralising free radicals and protecting against oxidative damage.


Melasma is the most common type of hyperpigmentation, and usually afects women of reproductive age. It is due to overproduction of melanin by the pigment-producing cells in the skin, which causes patches of dark pigmentation, typically across the forehead, cheeks, chin and bridge of the nose. It often afects women of Asian, Indian, Mediterranean or Hispanic background who have a naturally darker skin tone. Melasma pigmentation can be quite pronounced and research has found that due to its chronic nature it can signifcantly impact quality of life, causing distress and loss of confdence. This is a frustrating condition as there are no guaranteed efective treatments, although certain types of laser therapy may succeed in lightening pigmented skin and new research using natural medicines may ofer a piece of the solution for this complex condition. The causes of melasma are poorly understood. More than 125 genes are known to be involved in the regulation of pigmentation, and it is thought that a combination of hormones and UV light exposure trigger the condition in genetically susceptible women. Sometimes called 'the mask of pregnancy’, melasma often strikes for the frst time during pregnancy when women are expecting to have radiant, healthy skin. It is also triggered by oral contraceptive use. This interaction between the reproductive hormones and melanocytes is complex and more research needs to be done. Addressing hormone metabolism is an important part of a natural medicine supportive protocol. Herbs and nutrients - such as broccoli sprout extract (indole3-carbinol), di-indolmethane, rosemary, turmeric, selenium, St Mary’s thistle, zinc, B-group vitamins, and faxseed lignans - all help to promote healthy hormone metabolism. A wholefood, high fbre diet is important, as is avoiding chemicals, pesticides, and plastics that interfere with the endocrine system. Women usually elect to avoid oral contraceptives, as these worsen melasma. As skin – especially the

face - is constantly being exposed to UV light, in genetically predisposed women this causes oxidative stress, which triggers infammation and a range of cellular changes that impact melanocytes, the pigment producing cells in the skin. Avoidance of UV light and diligent use of sunscreen is an important part of managing the condition. Several studies using a powerful herbal antioxidant derived from French Maritime pine have reported success in reducing pigmentation in women with melasma. In one Chinese study, the extract was given to 30 women with melasma for one month and a reduction in pigmentation of approximately 80 was reported. This led to a larger, double blind, placebo-controlled study, which again found signifcant improvement in pigmentation after only 30 days. More recently, a larger randomised, double blind, placebo-controlled trial investigated the efect of the extract in combination with vitamins A, C and E on melasma pigmentation in 60 Filipino women. Again the results were positive and signifcant reduction in pigmentation was reported. Maritime pine is available in Australia and may be used in combination with other herbal medicines to support women with melasma. It must be prescribed by a qualifed naturopath or herbalist. | 27 | April-May 2017

Tania Flack is a respected Australian naturopath. References available on request.

health health check

Health check Pamela Allardice checks out the top three ways to wake up happy, upcycled outdoor gear, and surprising uses for probiotics.

Expert Q+A: Insomnia The inability to get a complete night’s sleep on most nights over a one month period is considered chronic insomnia, and may be due to stress, anxiety, overuse of stimulants, grief, posttraumatic stress disorder, or sleep apnoea. Treatments include: • Avoiding stimulants - caffeinecontaining drinks (tea, coffee, energy drinks, soft drinks), chocolate and supplements (cacao, green tea, Korean ginseng, guarana). • Checking prescriptions – weight loss medications, pre-workout/training supplements and antidepressants can all disrupt sleep. • Herbs - oats, passionfower, chamomile, lavender, zizyphus, kava, valerian, and hops all have a mildly sedative effect. • Sleep apnoea may be improved through weight loss and dietary changes. Restless sleep may be due to magnesium or B vitamin defciencies. Testing melatonin levels is worthwhile, as a defciency can disrupt sleep. Naturopath and nutritionist Rhianna Smith is a practitioner and writer for Health and Simplicity.

Editor’s choice: Martin & Pleasance Comfrey Cream Comfrey is traditionally used in Western herbal medicine for the relief of sprains, swelling and bruises. This smooth, paraben-free cream absorbs easily into the skin and comes in a clear glass jar that sits neatly in your bathroom cupboard. It’s available in health food stores and pharmacies. Always read the label and use only as directed. If symptoms persist, please consult your healthcare professional. For external use on unbroken skin only. Do not use under occlusive dressing. CHC 71603-06-16

Wake up happy! Don’t use a raucous or loud alarm clock. Set your phone alarm to gentle nature sounds or cue your radio to classical music. Stretch gently, like a cat, before getting up. And fnish your warm shower with a 5-second blast of cold – there’s nothing like it for jump-starting your brain and toning your skin. | 28 | April-May 2017

health health check

In brief … • Omega-3 supplements can improve dry eyes in people who spend a lot of time in front of computers, says a study in Contact Lens & Anterior Eye. • French researchers have found that healthy women who drank grapefruit juice daily had more fexible blood vessels. • A high intake of olive oil is associated with a lower risk of type 2 diabetes, says an American Journal of Clinical Nutrition study.

3 things you didn’t know about … probiotics

Upcycle your look Eco-responsible brand Mountain Designs has released Seawool, a collection of sustainable fannel outdoor clothing crafted from recycled oyster shells and PET bottles. “Upcycling – repurposing waste so it doesn't go to landfll – preserves the natural environment,” says CEO Caroline Campos.

• Research shows healthy gut bacteria is critical in managing many conditions, including obesity. Now a study shows that taking the probiotic strain Lactobacillus casei Shirota can control insulin resistance, a metabolic disorder leading to diabetes. • Going to hospital? A study from Italy’s University Federico II shows taking Lactobacillus probiotics greatly reduces risk of infection and duration of hospital stays. • If you suffer from hayfever, try taking probiotics – studies from the US National Institutes of Health show this can really help.

Walk a hound, lose a pound Among dog owners who go for regular walks, 60 percent meet the criteria for daily exercise; by contrast, less than a third of people without dogs get enough exercise. “It’s good for both ends of the leash!” says study author Rebecca A. Johnson.

Speak up! According to a study in Menopause, 51 percent of post-menopausal women have unpleasant vulvar and vaginal problems - itching, burning, pain, dryness, urinary frequency, and discharge - which signifcantly impact their lifestyle and mood. Despite these distressing symptoms, 33% had not seen a gynaecologist to seek help. Want the latest natural health news? Visit au, and sign up for our FREE weekly e-news or follow us on Facebook, Twitter and Instagram! | 29 | April-May 2017

Industry news Hypnotherapy is currently unregulated in Australia, which means anyone can open a business – even with no training - making professional associations vital. As Australia’s largest hypnotherapy association, the AHA takes its responsibilities for professional standards very seriously. Fortunately, hypnotherapists are now joining together to form a united voice to promote credible courses, research and recognition. We have a way to go, but it’s heartening to see change happening. Clinical hypnotherapist and counsellor Mailin Colman is the President of the Australian Hypnotherapists Association (AHA).

sponsored content zifam pinnacle

Womens biz Living Well met with Emma Sutherland the brand ambassador for Zifam Pinnacle to discuss various ways to Look Good, Get Healthy and Lose Weight this autumn. | 30 | April-May 2017

sponsored content zifam pinnacle

Stress, an imbalanced diet and fatigue can lead to burnout and even depression. What are some tips you have for Aussie women to minimize daily stress and feel less tired?

antioxidant vitamin C. The herbs include Milk Thistle, Dandelion, Globe artichoke and Schisandra and they make a powerful combination to help your liver detox from too much alcohol and sugar.

Supporting your nervous system is a must for every Aussie woman. Our daily demands and to-do lists are always too high and this places a huge strain on our adrenal glands, the organs that respond to stress. By protecting your adrenals, you can increase your resilience to life’s daily demands. Burn out is all too common, but it doesn’t need to be. Taking a daily B vitamin goes a long way towards ofsetting the efects of stress. Bactive also contains the herb Rhodiola rosea. Rhodiola increases mental performance, has an anti-fatigue efect and calms your nervous system. Taking a daily anti-oxidant such as Protec Plus can really enhance our body’s natural antioxidants along with supporting liver and nervous system health. Amino acid supplements support your body during times of stress helping your body stay strong. Amino XL provides a sustained supply of amino acids to muscles which prevents muscle loss and supports a healthy metabolism.

What do you recommend to improve the overall appearance of our skin and complexion?

Late nights, over-indulgence of food and alcohol and less time for exercise are a common cocktail for silly season burnout. How can we keep our health in check without missing out on the fun? Milk thistle is a herb that I absolutely love as it helps to neutralize free radicals caused when our liver breaks down toxins. It increases our body’s most powerful antioxidant, called glutathione, within the liver itself. This makes it perfect for not only the party season but also to optimise the health of your liver on a daily basis. Starting and committing to a regular exercise regimen as well as doing your best to eat a wholefoods diet will no doubt assist in coping with the silly season and in reality most of us could do with a little extra support to get us through! I highly recommend taking Zi Liv, which is a combination of herbs, amino acids and the

Not only does every woman want to feel her best, but we also want to look our best and at the top of the wish list is healthy, glowing skin. No matter what your skin type or texture; radiant skin starts from the inside. There are many foods and nutrients we can put into our bodies to help maintain naturally radiant skin. These include foods that have powerful antiinfammatory and alkaline properties such as coldwater fsh, turmeric and green leafy vegetables. Choosing the right supplement to optimise your skin health is little like taking out insurance. Facia contains anti aging herbs such as Equisetum and Vitis vinifera which support connective tissue health, have anti wrinkle and moisturizing properties. Marine collagen increases frmness and elasticity which is perfect for the increased sun exposure during autumn. Facia also contains well known skin boosting nutrients such as biotin, zinc, vitamin C and silica.

What would you suggest for those wanting to lose weight and look their best this autumn? Cincro - Cinnamon is a valuable addition for anyone wanting to lose weight as it helps your body in it’s response to glucose. Blood sugar levels improve when you take cinnamon, and that is fantastic with insulin resistance and diabetes being called the national epidemic. It’s important to support your blood sugar levels and stay healthy, especially if you are carrying weight or have a family history of diabetes. Cincro contains cinnamon which improves blood sugar levels and helps your body deal with the efects of sugar. Chromium is a mineral that helps regulate blood sugar and is involved in metabolising carbohydrates, proteins and fats.

Available in good health stores and pharmacies including Nova Pharmacy. Phone 1800 OZIFAM (694 326) or shop online | 31 | April-May 2017

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women’s wellness special

Be a well

woman! Vital health questions every woman should ask, fertility myths, women's health tips from top holistic health experts, prenatal yoga, herbs for hormonal balance, unlocking your cycle's secrets, trouble-shooting period pain, cramps, and menopausal hassles, and more! | 33 | April-May 2017

women's wellness special top tips

Be a well


Your health is in your hands. Charmaine Yabsley taps the best holistic health experts for their top tips on making yourself your number one priority. Tone your pelvic floor

“Urinary leakage while exercising might be common, but it's not normal,” warms personal trainer Michelle Wright. “A women's health physiotherapist can check if your pelvic foor is too tight or weak – both cause bladder leakage. Learning skills to keep your insides on the inside will help you to avoid incontinence and bladder, bowel, or uterine prolapse. When exercising, exhale and contract your pelvic foor muscles at the hardest part of the movement. Choose an exercise professional who understands training women, especially if you are postnatal or menopausal.

Love your guts

“Research is constantly drawing links between good gut health and better mental health and decreased risk of disease,” says nutritionist Zoe Bingley-Pullin. “Prebiotics – carbohydrate-containing foods like psyllium, leeks, asparagus, garlic, onion, and oats that resist digestion in the small intestine and therefore reach the colon, where they are fermented by gut fora – are vital for healthy digestion, as they favourably alter the composition of gut bacteria, especially the two benefcial probiotic strains, Bifdobacteria and Lactobacilli. Prebiotics also curtail bad gut bacteria, and increase uptake of calcium.”

Meditate anywhere, any time

“Meditation gives you a feeling of calm, clarity, and connection,” says Meditones composer Tahlee Rouillon. “It doesn’t have to be difcult - many apps and tools can ease you into a state of deep bliss. Try this quick meditation while you're waiting for the lights to change. Sit upright; inhale

deeply, letting your belly expand, and relax as you exhale. Count the breaths: one on the inhale, two on the exhale, three on the next inhale, up to 10.”

Let it go

Yoga instructor Charlotte Dodson suggests the Wood Chopping pose (Kashtha takshanasana) to release tension after a day of running around, to refocus and energise. “Stand with feet one legdistance apart, toes slightly in, and knees bent. Clasp your hands in a fst and inhale, raising your arms high above your head, then swing your arms down through your legs like you're chopping wood, making a loud ‘Arrrrrh!’ sound on the exhale. Repeat.”

Wake up to yourself

“If you change your mind, you change your life,” says Teisha Lowry. “Being mindful is about waking up, and an easy way to do that is to focus on what you are doing, thinking and feeling – this is the key to calming internal chatter and to making the present moment more enjoyable and productive.”

Be the force

“Whether you're dealing with self-destructive thoughts, menstruation challenges, or health or relationship problems, learning to discipline your emotions and establishing a strong mindset will act like a force feld, protecting you from negativity, both internal and external in origin,” says functional wellness practitioner Darren Cox. “The saying, 'You are what you think' is so true – and it can take a toll on your wellbeing and how you treat yourself, and therefore treat others.” | 34 | April-May 2017


women’s wellness special top tips | 35 | April-May 2017

women’s wellness special top tips

❃ Meet our experts

Michelle Wright, personal trainer. www.mishft. Zoe Bingley-Pullin, nutritionist and chef. www.zoebingleypullin. com Tahlee Rouillon, Meditones composer. www. Charlotte Dodson, yoga instructor. wwwcharlotte Teisha Lowry, natural therapist and founder of INDAH. www.indah. Darren Cox, functional wellness practitioner, Total Reformation. www. Anthea Amore, vegan chef and yoga teacher. www.organicpassion Shannon McNeill, naturopath, Gwinganna Retreat. www. Sharon Kolkka, Wellness Director, Gwinganna Retreat. Corinne Bett, technical writer, BioCeuticals. www.bioceuticals. Katherine Maslen, naturopath. www.katherine Anne Clark, life coach, Envision Empower Succeed. www. envisionem

Long working days increase levels of cortisol, which negatively impacts sleep patterns and emotional health – nothing ages us more than stress. Add happy extras

Vegan chef Anthea Amore says, “Don't take things away - just add more good stuf! Swap a cake or pastry for a punnet of strawberries. Add a side salad to every meal. Add a fresh juice or smoothie as a morning or afternoon pick-me-up. Go beyond diet: add more healthy elements to your life, doing things you like to do. Remember, no pressure - stress doesn’t help.

Create sleep rituals

“Adequate sleep is essential for recovery, energy, detoxifcation, and optimal hormone production,” says naturopath Shannon McNeill. “Being able to fall asleep, stay asleep, and wake refreshed are all infuenced by hormones. Progesterone is sedative, and a reduction in levels can afect NREM sleep, whole oestrogen improves REM sleep. Go to bed eight hours before you have to get up, ideally no later than 10 p.m. Remove technology from the bedroom, and create rituals that calm the nervous system – an Epsom salts bath with lavender oil, gentle stretching exercises, and meditation.

Change channels

“Imagine if you had two speakers wired to your brain that broadcast all thoughts for everyone to hear – horrifc!” says Gwinganna Wellness Director Sharon Kolkka. “Yet our internal dialogue is often unproductive, even destructive, creating internal pressure and producing stress hormones that interfere with sleep and digestion, accelerate ageing, and trigger weight gain and depression. Learn to notice when you have selfcritical thoughts; then interrupt yourself and adjust the thought. Over time, this will become easier and a new thought pattern will emerge.”

Try a tonic

“The herb vitex agnus-castus, or vitex, has been used since ancient times as a tonic for the female reproductive system.” says Corinne Bett. “Vitex acts on hormonal receptors to balance prolactin, oestrogen, and progesterone, which helps symptoms of premenstrual syndrome (PMS) like mood changes, fuid retention, breast tenderness and food cravings, as well as menstrual irregularities. Take as liquid or capsules, frst thing in the morning.”

Snack on seaweed

“Iodine is essential for two key areas of women's health – thyroid and breast health,” says naturopath Katherine Maslen. “A defciency causes hypothyroidism, triggering weight gain, depression, anxiety, dry skin, and foggy-headedness; it also increases your risk of breast disease and breast cancer. Eating seaweed three times a week will optimise your levels of this important trace mineral. Nori, wakame, and red dulse have the mildest favour – add them to salads, stir-fries or soups.”

Go on a digital detox

“We are too busy trying to do, and juggle, everything - we never switch of,” says life coach Anne Clark. “Turn of your devices at least one hour before bed and for at least one whole day a week. This will increase your creativity, calm your mind, let your energy fow, and allow you to completely relax.”

Say thank you

“The concept of gratitude is powerful, as the very act of thinking about what is good in your world resets your thinking to positive, rather than negative,” says psychologist Merryn Snare. “Write down three good things about your world every day. These can be small and simple - fowers in the garden, cofee with a friend, or hot water in the shower - and you can use the same good thing repeatedly if you want.”

Clean up your act

“Avoid chemical antiperspirant deodorants,” says Biome Eco Stores founder, Tracey Bailey. “A Journal of Applied Toxicology study found chemicals used in deodorants were showing up in breast cancer tumours, and although the fndings are not defnitive, the authors suspect they may play some role in the development of the disease. Most commercial antiperspirants contain aluminium to prevent perspiration, and aluminium is a recognised neurotoxin which has been linked to neurological disorders and changes to oestrogen receptors in breast cells. Natural deodorants, made from plant and mineral extracts, are a non-toxic alternative that are free from petrochemicals, synthetic fragrances, and aluminium.” | 36 | April-May 2017

women’s wellness special top tips

Get rubbed the right way

“Long working days increase levels of the stress hormone cortisol, which negatively impacts sleep patterns and emotional health – nothing ages us more than stress!” says co-founder of ZenNow Melissa Rohlfs. “Remedial massage decreases the physical and emotional efects of stress and counters PMS symptoms like headaches and food cravings. Even a simple self-massage can work wonders. Using your index and middle fngers, start by making small circles over your temples and up your hairlines, then move down to the middle of your forehead and back out to your temples. Another de-stressing move is to use your thumb and forefnger to massage the soft part between the thumb and index fnger of the opposite hand – then repeat on the other side.”

Check your neck

“Hunching over phones and tablets has a dire efect on posture – we call it 'text neck' – causing back pain, spinal and joint degeneration, and poor circulation,” warns osteopath Dr Claire Richardson. “Check your posture: if you imagine a broomstick on your back, it should make contact with your head, upper back, and bottom. Our balance is also compromised by the amount of sedentary time we spend at our desks. Practise standing on one leg for 60 seconds, and then the other, while brushing your teeth.”

Follow the 30:30 rule

“For every 30 minutes of being sedentary, get up and move for 30 seconds,” says osteopath Dr Geetha Soosay. “Staying in the same posture leads to muscle tension and reduced blood fow. Set a reminder on your phone, and when it goes of, do some gentle squats or over-arm stretches. The best tip is to move in the opposite way to what you were just doing: if you were standing, then sit; if you were sitting, then walk or jog on the spot. Your muscles will love the change!

Eat for your age

“It's important to acknowledge that diferent life stages have diferent metabolic needs,” says Dr Jason Boublik. “Younger women need more protein for muscle development, and a higher calorie intake to support higher activity levels. In mid-life, good nutrition is more important than ever, and it is often a time to reset habits.”

Grab opportunities

“Busy women have little time, so something short but efective is key,” says ftness expert Ali Cavill. “Aim for 30 minutes of rigorous physical activity three to fve times a week, and at least 30 minutes of light incidental activity daily – this is any activity that can be built up in small amounts, such as taking the stairs, walking the dog, or vacuuming the house. It all counts to your daily total.”

Make a plan

“Women often put themselves last because they make sure everyone else is taken care of frst,” says naturopath Chantelle Bell. “Then they wonder why they are so exhausted! An easy way to get more time is to meal-plan. Sitting down for 10 minutes once a week and listing ingredients and recipes gives you one less thing to worry about when you are standing in the supermarket at 5.30 p.m. wondering what to eat. And cook double, so you have lunch or dinner for another day.”

Do six things

“It's often hard to fnd time purely for yourself, for feeling connected to who you are and how you want to feel,” says rest and renewal coach Kate Cashman. “This morning ritual is powerful and transformative. Set your alarm 30 minutes earlier and, with conscious intention, use the time to meditate, journal, read, look at your vision board, read aloud personal afrmations, and stretch. These six luxurious actions will change how you feel and think every day.” | 37 | April-May 2017

❃ Meet our experts

Merryn Snare is a psychologist.

Tracey Bailey, founder, Biome Eco Stores. www.biome. Melissa Rohlfs, co-founder, ZenNow. www.zennow. Dr Claire Richardson is an osteopath. www. Dr Geetha Soosay is an osteopath. Dr Jason Boublik, nutritional chemist and chief science offcer at Activated Nutrients. Ali Cavill, health and ftness expert at Fit Fantastic. Chantelle Bell is a naturopath. www.chantellebell. Kate Cashman is a rest and renewal coach. www.

women’s wellness special overcoming shame

Sadly, women commonly feel shame about their body and its female functions, which can manifest as health issues. Julia Rossmanith reports.

Embrace your body | 38 | April-May 2017

women’s wellness special overcoming shame


HAME can be toxic and is one of the most destructive of human emotions. Feelings of shame limit us and keep us small because they shrink feelings of self-worth and block us from recognising and taking up opportunities. There can be many causes for feelings of shame in women: the shape or size of their body in a culture that celebrates a limited view of feminine beauty; sexual expression, particularly if it has been shut down in childhood because of the anxiety and discomfort of adults; inherited negative beliefs; a disinterest in what family or culture defne as feminine behaviour or occupations. These feelings can cause women to disconnect from the feminine, which in turn can manifest as health issues around the pelvic area, the feminine centre. In my years of practice, there are four recurring origins of shame: shame around menstruation, childbirth, fertility challenges, and shame around sexual abuse.


Shame and embarrassment may be felt upon the onset of a woman’s menarche and her monthly fow. Shame may manifest because of family discomfort about a child’s development into womanhood, fears about sexual expression, or the child’s awareness of her mother’s anxiety about her own difcult menstrual history. One client expressed a sense of betrayal when, as a young teenager, menstrual blood stained her school uniform. Feeling horribly exposed and humiliated, from that time on she dreaded menses because for her it meant a loss of control.

Childbirth can trigger old sexual traumas to resurface that have been stored in the pelvic space. Childbirth

Despite the joy that accompanies the birth of a child, many women sufer from shame after childbirth. They may have had clear intentions about how they wanted to give birth; they may have created birth plans, organised music, candles, and support people for welcoming their little one. But birth is unpredictable, and plans can come unstuck. Feelings of shame can overwhelm women who question what went wrong, why a C-section has to be performed,

or the presence of postpartum bleeding. If not addressed, this shame can manifest as pelvic disconnection and postpartum depression. Childbirth can trigger traumas to resurface that have been stored in the pelvic space, leading to a woman’s decreased presence in the root of her body, which in turn afects the mother/baby bond. One client spoke to me of her disconnected relationship with her fve year-old daughter. Old traumas had resurfaced during her daughter’s birth, and the mother had disconnected from her pelvic area which had set up disruptions in the fow of their relationship. Together, we worked on restoring the birth feld and fow between mother and daughter, opening space for reconnection.

Fertility challenges

Women who have fertility challenges frequently blame themselves for not conceiving. Clients have often expressed to me that they felt they were being ‘punished’. Shame and grief attend the onset of menstruation each month, the signal that yet another cycle has not produced a pregnancy. This shame can also block energy in the pelvic area, inhibiting creativity.

Sexual abuse

Brene Brown, a researcher into human connection, says, “For shame to grow, it needs secrecy, silence, and judgement.” Nowhere is this more true than in the case of sexual abuse, whether experienced during childhood or later. Feelings of shame and self-loathing are common in women who’ve sufered such abuse, and they can struggle to fnd self-worth for years - if not their whole lives. They may engage in addictive behaviours to numb out the pain, living in their head, focusing obsessively on work, fnding ways to busy themselves, using relationships to avoid addressing the shame in their body. They may excessively seek approval from others in an attempt to feel whole again. “Shame efectively maintains a separation between a woman and the root of her body; but honouring the root is a potent antidote,” says Tami Lynn Kent from Wild Feminine. For whatever reason shame is experienced, there is a numbing of the body, and for women, especially around the pelvic area. The result is that they build walls around themselves, and have little if any pelvic presence because it doesn’t feel safe for them to occupy that space. But when they are supported in attending to this pelvic space, when the energy of shame is cleared from the pelvis and they feel the beautiful presence of the pelvic bowl, they can reclaim their strength and power. | 39 | April-May 2017

❃ What you

can do

• Talk to someone, preferably a practitioner or therapist, about the shame you feel. Remember that shame is fuelled by secrecy, and speaking about it is a good start to releasing it. • Challenge negative beliefs, replacing them with beliefs that honour the feminine principle. For example, celebrate your womb as a place where life is held and nurtured, from which your creations are birthed. Work harmoniously with the rhythm of your body, building projects as the uterine lining builds, and then releasing all that is no longer needed as the lining releases. • Role model to a daughter the view that monthly bleeding is a symbol of fertility and a blessing, giving her the opportunity to create life. Set up a pattern with your daughter of love and respect for her body and of the sacred nature of the feminine and her bodily functions. See www. • Work with a Holistic Pelvic Care practitioner to heal fractures that may have appeared throughout a woman’s life and to release armouring from the pelvic area. • Focus on building love and respect for yourself despite what is going on around you. This is where you will fnd your strength and power, and feelings of shame will diminish.

For more info visit www.

women’s wellness special eat yourself beautiful

Glow on! Te Beauty Chef, Carla Oates, shares her top tips for radiant skin, gut health, and wellbeing.

1. Drink fltered water – our bodies are around 60 percent water, so it makes sense to drink the freshest, purest water you can fnd. Short of moving to the Swiss Alps, the next best thing is to invest in a good water flter that removes fuoride, chlorine (this kills the bacteria in our tap water but also the good bacteria in our tummies!) and heavy metals from tap water, but leaves the good minerals in. 2. Eat dirt! You don’t have to meticulously scrub your organic veggies – because it may be that a little bit of dirt on your veg is actually good for you. For example, soil is full of good bacteria, including B12, so the micro bits of soil that linger on your veg are actually an extra gift from nature that’s good for your health and your gut! In saying that, dirt also contains pathogens, so you don’t want to overdo it, either. If you don’t buy organic, soak your fruits and veggies in apple cider vinegar and water to help remove the fungicides and pesticides that are often found on the surface of conventional produce. 3. Buy and eat in season – it’s not only cheaper, but better for your body too. In winter, foods are naturally more insulating and in spring and summer, they boast more cleansing properties, working in synergy with what the body needs to function at its optimum. 4. Cook and freeze – as a busy mum, I always try to cook in bulk so I can freeze meals to grab | 40 | April-May 2017

women’s wellness special eat yourself beautiful

when I’m running late and I don’t have time to cook. It’s also a great way to ensure that you don’t turn to ready meals and fast foods, which are a temptation when you’re time-strapped or don’t feel like cooking. 5. Start up your own food co-op. For years, I ran organic veggie co-ops – it was the only way I could aford organic! Grab a bunch of likeminded friends and buy organic foods in bulk, then divvy up the produce and split the cost. 6. Ferment your vegetables – I can’t get enough fermented food in my diet and I always have jars of fermented veggies in the pantry. Making and eating fermented foods is one of the best ways to harness a happy gut and glowing skin. 7. Prepare foods properly – nuts are wonderful things, full of good fats and favour, but they can be harsh on your digestive system due to their levels of phytic acid. The good news is that you can make them gut-friendly by activating them. Soak a cup of nuts in enough fltered water (I always add a little apple cider vinegar to the water) to cover, adding a teaspoon of Himalayan salt, for at least 12 hours. Rinse and spread on a baking tray and dry in the oven on the lowest setting for at least 12 hours, or until they have a bit of crunch. It is important to remember that many plants, not just nuts and grains, contain some anti-nutrients but that by preparing them properly you can help reduce and even neutralise them. This is not just grains and nuts – kale, for example, is high in oxalates and by cooking it lightly you can improve its nutritional profle. 8. DIY beauty. Most foods have excellent skinrejuvenating properties when applied to the skin. I cleanse my skin with coconut oil, scrub my body with olive oil and sugar, and rub the inside of the papaya skin (after I have eaten the papaya) on my face. Papaya is rich in papain, an enzyme that helps dissolve dead skin cells and leaves the skin feeling refned, soft and hydrated. Apple cider vinegar in water makes a brilliant skin toner and scalp and hair balancer. Most unrefned nut and vegetable oils make great skin moisturisers. Add a couple of drops of your favourite essential oil. 9. Avoid white carbs, except for caulifower – if it’s white, then it’s probably not alright. By white carbs, I mean refned or processed foods that are white in colour, like

sugar, four, cereals, crackers, baked goods, white bread, rice (which I do eat occasionally), whitefour pasta … foods that make you feel tired and bloated, give you cravings, and spike your blood sugar levels. These foods are best left on the shelf, not in your shopping trolley. 10. Grow herbs – from rosemary, oregano, basil and thyme to lemon verbena, mint, sage, dill, chives, parsley and more, herbs not only add favour and goodness to my food but I also fnd tending my patch meditative and relaxing. Plus, being around soil that is rich in microbes has gut-boosting benefts. In fact, studies show that children who grow up on organic farms in Europe have less eczema and fewer allergies - they call it the ‘farm efect’ - and one theory is that it relates to the exposure to microbial diversity in the soil.

A slow cooker is an amazing time saver - I can literally throw food in it, turn it on, and come home to beautifully cooked, nutritious meals.

11. Find good food suppliers – fnding the right butcher, grocer and fshmonger is as important as fnding the right doctor. Food is medicine. 12. Chew, chew, chew – I’m a frm believer in chewing food thoroughly. The more you chew, the more saliva you mix with your food, which is a good thing because saliva contains digestive enzymes that lubricate the food and break down fats, all of which is benefcial to your digestive system. 13. No stress at dinner time – frstly, no arguing at the dinner table, it compromises digestion; and secondly, no forcing anyone to eat their food – it is terrible for digestion. If possible, also refrain from drinking while you eat as it dilutes the digestive enzymes that help you to break down your meal. 14. Eat raw food in moderation – raw food is rich in active enzymes, which are brilliant for your health. But if your gut is compromised, raw food can aggravate this, so remember to strike a balance between raw and cooked food. 15. Drink bone broth – bone broth is one of the most healing and restorative foods for your gut, your skin and your wellbeing. It is anti-infammatory, and high in skin-clarifying, gut-healing and collagen building amino acids and minerals. | 41 | April-May 2017

This is an edited extract from The Beauty Chef by Carla Oates published by Hardie Grant Books RRP 49.99 and is available in stores nationally.

women’s wellness special east west


ERE we explore l unhelpful things that women and men may be told or believe about fertility - and how the TCM perspective difers.

pure elegance

In cases of unexplained infertility, Chinese medicine often provides the breakthrough that couples long for. Dr Shura Ford reports.

It’s a numbers game: Yes, ageing is a factor: women’s fertility peaks in their 20s, declines in their 30s, and further declines in their 40s. However, Chinese medicine considers a person’s Jing (essence) to be the strongest marker of vitality, longevity, and ageing. Preservation of Jing relates to the level of wear and tear on the body and its energy reserves, not how many birthdays it has seen. Some people’s lifestyles accelerate the rate at which they consume their Jing; others have lifestyles that preserve it, meaning their biological age difers from their chronological age and this infuences their fertility.


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ȴ LOVE YOUR SOUL ȴ LOVE WHO YOU ARE | 42 | April-May 2017

women’s wellness special east west

Herbs and foods which enhance Jing are those that represent the basis of life, such as meat (marrow, organs), eggs (chicken, fsh), seeds (sunfower, pumpkin, sesame) and nuts (walnuts, almonds), as well as royal jelly, a substance used in bee colonies to create a fertile queen bee. You can’t change egg or sperm quality: Yes, you can! Epigenetics - the way in which environmental and lifestyle factors infuence how our genes are expressed or switched on or of afects all our cells, including ova and sperm. Our constitutional or prenatal Jing levels (our genes in Western medicine) are determined by our parents; however, we can accelerate or preserve our Jing and the the quality of our Qi and Blood - and therefore our fertility - by modifying our lifestyle. This is not a quick process: just as an athlete trains for an event, it requires commitment, patience and time for optimal results. Tere’s no time left: When couples are told this, it creates anxiety and panic. It takes time to improve fertility. Putting a seed into dry sand won’t see it grow; it needs to be planted in rich, cultivated soil to reach its full potential. In the same way, it takes months for sperm and eggs to

develop. If health is optimised, then the sperm and eggs that are produced in the months ahead will be better quality than those in the months prior.

Stress disrupts the shen, or spirit, and this negatively afects the uterus in a woman and the pelvis, or Dan Tien, in a man.

You should have sex every day: No - excessive sex is actually a cause of Jing depletion! Often couples trying to conceive will engage in frequent sex, regardless of their desire or fatigue, further compounding Jing depletion. Chinese medicine recommends using basal body temperature charting to predict a woman’s peak fertility, and focusing sexual activity on those times. Stress doesn’t afect fertility: In Chinese medicine philosophy, the heart houses a person’s shen or spirit and a direct connection exists between the heart and the uterus. Fertility is heavily compromised by emotions: stress and anxiety disrupt the shen, and this negatively afects the uterus in a woman and the Dan Tien, or pelvis, in a man. In today’s world, working hard and being busy is seen as a badge of honour, but this is counterintuitive to fertility. Chinese medicine practitioners encourage a simple life with time for rest. | 43 | April-May 2017

Shura Ford is a doctor of Chinese medicine. Contact her at Ford Wellness Group, www.

women’s wellness special period problems

Your cycle’s secrets Naturopath Ann Vlass explains how to rectify common menstrual symptoms using a holistic, natural approach to healing. | 44 | April-May 2017

women’s wellness special period problems


OUR menstrual cycle is a good barometer of overall health. A balanced cycle is uneventful, regular, lasting about 28 to 34 days without spotting. Bleeding should be continuous, lasting between three and seven days, with the blood a slightly translucent red that washes out of fabrics without staining. However, when internal and external factors disrupt the cycle, problems manifest. Classical Ayurveda describes menstruation as a time of refecting and going inward while the body sheds metabolic wastes and toxins (ama). This cleansing – menstruation – begins with an infammatory cascade of prostaglandins. Synchronised with the right balance of hormones, the prostaglandins instruct the uterus muscle to contract and expel its lining and menses fuid. During this process, we should regulate the body's energy force, nourish the blood, and minimise toxin load. Helpful foods include beets, eggplant, celery, coriander, leafy greens; mung and adzuki beans; seaweeds; fgs; green apples; lemons; warming ginger and chamomile teas; and apple cider vinegar taken with raw honey to assist digestion while alkalising the body. Ayurveda classifes body types – or doshas – as vata, pitta and kapha, which are nature’s biological energies derived from the fve elements: air, ether, fre, water, earth. When I work with menstrual issues, I observe the patient’s dosha, their constitution and body signs to select appropriate remedies and therapies. For example, the amount and location of ama - caused by an accumulation of toxins and blockage of circulation arising from improper diet, poor digestion, stress, irregularity, inadequate sleep-wake rhythms and toxic emotions - infuences menstrual symptoms and cycle imbalances. If you feel and look better after your period ends, then ama is behind those symptoms, and toxin-cleansing is necessary.

Pre-menstrual syndrome

PMS can begin in the vata phase: any time after ovulation until menstruation. Experienced by 40 percent of women, PMS manifests in many forms; the more toxins present, the stronger the symptoms. Vata symptoms are predominant: lower-back ache, nausea, headache, bloating, constipation, anxiety, insomnia, mood swings, and difculty concentrating. The fre and water elements of pitta play out as breast tenderness, painful urination, high histamine signs (hives; night sweats; smelly loose stools), irritability, anger, hostility, and hypersensitivity. Kapha’s earth and water elements lead to fuid retention and tender, swollen breasts, cafeine cravings, sleepiness, crying, lethargy, and depressive tendencies.

Painful periods

Once menstruation commences, mild-to-severe pain can occur, although pain is not a normal sign. Higher levels of prostaglandins produced in the

❃ Managing perimenopause After age 40, a woman who does not sleep well, who over-works, eats mostly cold and dry foods, and has insuffcient quality oils and fats and sweet foods, will aggravate vata in blood and body. She becomes more prone to dry skin, vaginal dryness, joint pain, irregular cycles, and PMS symptoms. I treat with the appropriate remedies of opposites, to support digestion, eliminate toxins and regulate hormones. When trying to balance hormones, the over-riding infuence is pacifying vata as its movement affects all other doshas. In our busy world, vata energy is easily disrupted. Vata energy needs warmth, salt, sour, and sweetness. The energy in vata comes in bursts, like wind through a tunnel, which is why vata types crave refned sugars. However, this energy needs stability after a burst. Warm, light, soft, foods cooked in good-quality oils with warming spices encourage this wind in the mind and body to move with intelligence, focus and ease. • Ghee lubricates the body and nourishes blood and reproductive tissues. • Oleocanthal, a polyphenol in extra virgin olive oil, suppresses production of

• •

infammatory prostaglandins involved in pain – an effect shown to be cumulative. Saffron and turmeric are used in Ayurveda for cramping and scanty fow. Fresh basil, chewed or taken as a tea, contains caffeic acid, a great menstrual-pain reliever. Magnesium citrate, activated B6 and zinc, vitamin C and one teaspoon of faxseed soaked in water overnight, taken daily for six to 12 weeks, alleviate many symptoms and balance hormones. Use unrefned mineral-rich sea salt, rock salt or Himalayan salt on food. Add umeboshi vinegar and sauerkraut. Rest, routine and meditation are essential. Turn inward, limit commitments, and avoid upsets. Indulge in activities you enjoy. The warmth and water element of a hot water bottle is perfect for vata cramping. Those with a pitta imbalance respond best to monthly internal cleansing with cool foods, while those with a kapha imbalance fnd stimulating herbs, sweating in a steam room, and a diet that reduces congestion and impurities most effective.

endometrium may be the cause. Smooth muscle contracts in other muscles too, causing nausea, bloating, vomiting, headaches and constipation. The pain experienced by vata imbalance is erratic with intermittent cramping; pitta pain is sharp, intense and burning; kapha pain is dull and constant.

Heavy bleeding and clots

Further involvement of hormones, such as oestrogen over-stimulating the uterine lining, initiates heavy bleeding. Menstrual blood naturally releases anticoagulants to keep blood thin and fuid. Clotting is another sign of imbalance. It can be the body’s natural way of controlling excess bleeding (menorrhagia). Vata imbalance is evidenced in dark brown clots that indicate lack of uterine strength, and lack of free fow; pitta develops red clots; kapha has heavy clots.

Scanty flow

A blood-fow duration of less than two days is considered scanty (hypomenorrhoea). This is usually associated with the extremes of reproductive life, when ovulation is irregular and the endometrial lining fails to develop normally. Vata aggravations are most common here. | 45 | April-May 2017

ATMS member Ann Vlass BSc(Hons), BHSc(Nat) is a medical scientist, natural medicine practitioner and clinic director at Helping Nature Heal. www.atms.

women's wellness special q+a

Vital signs

Some health issues can fy under the radar, so Jane Carstens has found the top fve questions every woman should ask. | 46 | April-May 2017

women’s wellness special q+a

What are my heart numbers?

The most important numbers in your life aren’t PINs, passwords and bank balances. Your heart health numbers - blood pressure, total cholesterol, HDL ('good') cholesterol, blood sugar levels, and body mass index (BMI) - can save your life. Heart disease kills 24 Australian women a day. Women are three times more likely to die of heart disease than breast cancer. But, when most people think of heart disease, the image of an older man clutching his chest is often what comes to mind. “Around 40 percent of women don’t get that textbook crushing chest pain, instead having back, neck or jaw pain and feeling nauseous or fatigued,” says Heart Foundation NSW CEO Kerry Doyle. Heart Foundation research shows women aged 30 to 65 are less likely to have spoken to their doctor about heart disease than men, and much less likely to have had a heart health check. Jean Hailes for Women’s Health recommends a blood pressure check every two years after age 18, a cholesterol check every fve years after age 45, and a blood sugar (diabetes) check every three years after age 40. Te bottom line: Learn your heart health numbers, no matter how healthy you feel.

What are the benefits and risks? You are unique so it’s important to understand how treatment options will afect you personally. “The general principle is to understand your options and the risks and benefts of each option, then think about what is important to you and make a decision that is best for you,” says Dr Robert Herkes of the Australian Commission on Safety and Quality in Health Care. “Only 40 percent of adults have the level of individual health literacy they need to be able to make well-informed decisions about their health. This makes it harder for them to understand their choices.” Herkes says you should ask your health care practitioner: What is the problem? Do I need tests or treatment? What are my options? What are the risks and benefts of these options? What has the success rate been for your own patients receiving this treatment? What do I or my family need to know? Where can I get more information? Te bottom line: Speak up and ask questions, because persistence saves lives.

How do I get to a good weight?

Research shows 60 percent of women want to lose weight, but that’s only part of the story. Those happy with their weight must still manage ‘kilogram creep’ because, on average, Australian women gain around 5-7 kg per decade. Managing your weight has considerable benefts. For example, overweight women have 14 times the risk of developing type 2

diabetes and heart disease. The risk of premature death (before age 70) also increases with body weight. Factors that causee weight gain include eating too many calories, not exercising enough, emotional reasons, and being time-poor. Te bottom line: Find out what causes you to gain weight and talk to a health care practitioner.

What about pregnancy?

“At least one in seven women will experience postnatal depression, and up to one in 10 will have it during pregnancy,” says beyondblue CEO Georgie Harman. “Anxiety conditions are also common during this time. Even for those without mental health problems, pregnancy can cause uncertainty and fear.” Depression and anxiety are diferent from 'the baby blues’, which usually develop between the third and tenth day after giving birth due to hormonal changes. Red fags include feeling sad or overwhelmed most of the time for two weeks or more, or when anxiety gets in the way of daily life. Te bottom line: Do the checklist for mums on

What about my family history?

You might have your mother’s nose and your father’s eyes, but you could also have inherited their predisposition for high cholesterol, breast cancer or diabetes. “Discuss your family’s health history with your doctor to see if you are at high-risk of some conditions,” says Kate Dunlop, Director of the Centre for Genetics Education at NSW Health. “You generally only need to look at frst and second degree relatives. Identifying these diseases helps you develop a risk management plan. For example, you might have a family history of breast or bowel cancer, heart disease or diabetes type 2, and this means you can be extra vigilant in terms of modifying risk factors and monitoring diferent markers for these diseases. “Knowing you have an inherited predisposition to a condition doesn’t mean you need genetic testing. This may be appropriate if you are at very high risk. Even then, a genetic test should always be accompanied by genetic counselling to make sure you understand the benefts and risks,” advises Dunlop. She also cautions against ordering direct-to-consumer genetic tests online. “Many conditions, such as diabetes, are multifactorial and so your genetic status often doesn’t help. And don’t assume that if you fnd something you can do something about it. These tests can falsely reassure or falsely alarm people as well.” Te bottom line: Find out information about your family health history. Write it down. Discuss this with your doctor so you can develop a risk management plan. | 47 | April-May 2017

Even women happy with their weight must still manage ‘kilogram creep’ because, on average, they gain around 5-7 kg per decade.

women’s wellness special nature’s medicines

Happy hormones When it comes to balancing hormonal health, these fve herbs are gentle yet powerful allies, writes naturopath Toni Green.

❃ Toni’s

Supreme Women’s Tonic Fill a one-litre glass jar onethird full of vitex berries (fresh or dried). Fill the jar to the top with 100-proof vodka, cap tightly, and leave the mixture to sit for six weeks. Strain off berries, squeezing as much liquid out of them as possible. Pour into amber glass bottles and store in a cool, dark place. Dosage: Take 1 teaspoon in 20ml of water twice daily.

Toni Green is a Tasmaniabased naturopath, herbalist, and iridologist. www.

Potency wood (Muira puama)

According to a study in Advanced Therapeutics, 65 percent of women taking this herb reported increased libido, and better sexual satisfaction and orgasm intensity. A natural adaptogen, it has long been used in traditional Brazilian medicine for reducing stress, countering fatigue and enhancing cognitive and physical performance.

Ashwagandha (Withania somnifera)

This targets the endocrine system, encouraging hormonal balance. In a study of menopausal women, ashwagandha signifcantly decreased anxiety, hot fushes, and mood swings. Much evidence also supports its ability to support thyroid function and control the stress hormone cortisol, so - since stress has such a dramatic efect on ageing, contributing to muscle weakness, cognitive impairment and wrinkles - it can be said to promote graceful ageing.

Horsetail (Equisetum arvense) By far the richest plant source of silica which, along with calcium, is necessary for healthy hair and nails, and strong bones. A University of Maryland study has shown that women with

osteoporosis who took horsetail extract for 12 months experienced improved bone density. Horsetail helps the body absorb calcium better, which enhances bone fexibility as well.

Cramp bark (Viburnum opulus) As the name suggests, this is an important antispasmodic herb, and is well known for reducing period cramps and post-partum pain; it also has a long traditional use for preventing threatened miscarriage by halting uterine contractions in the early stages of pregnancy. Cramp bark relaxes smooth muscle – i.e. muscles we have no control over, such as airways and intestines – and striated muscle, such as those attached to limbs, so it's great for leg cramps. Vitex (Vitex agnus castus) This herb nourishes and supports the entire female endocrine system and ensures the correct balance of progesterone and oestrogen, making it the herb of choice for treating many problems associated with the menstrual cycle, including premenstrual syndrome, fuid retention, depression, acne, breast tenderness, irritability, and menstrual fooding; it also helps normalise scanty or irregular periods, shortens the time it takes for a woman's body to regain its natural rhythm when she is coming of the Pill, and enhances ovulation, so increasing the odds of conception, as well as helping the new mother to produce breast milk. Vitex also helps ease menopausal symptoms of depression, hot fushes, irregular cycles, along with fbroids, breast disease, and endometriosis.

women’s wellness special the science of silence

Embracing silence In our increasingly noisy world, where silence is rare, the ancient Indian technique of Vipassana provides much-needed respite. Meena Azzollini reports.


N 2011, the World Health Organisation concluded that noise is “a modern plague” which has adverse efects on health. The more we become attached to digital devices, the more we fll our minds and ears with noise. And it's not just physical noise that is the problem - parenting, personal and professional relationships, your job, and even housework all add to the 'noise' of mental chatter, which in turn causes frustration and mental and physical health imbalances. The obvious answer is silence - but not the kind where you rip of your earphones or stop talking to people altogether. This kind of silence, known as Vipassana, is about observing life as it is - “seeing things as they really are”. Vipassana is an ancient Indian technique, revitalised by Gautama Buddha 2,500 years ago as a universal remedy for all illnesses. It has been passed down from teacher to student since the time of Buddha, arriving at the present-day teacher, Mr SN Goenka, an Indian by descent who learned Vipassana from the Myanmar monks who raised him. Since 1969, he has taught people from

❃ Who are you? Buddha identifed two root causes of all suffering - desire and delusion - and by seeing yourself clearly for who you really are, through observation and eliminating attachment, you are accepting your true nature. This is a radical thought: that our happiness does not depend on manipulating the external world. When we rid our mind of all attachment, we gain Nibbana, the highest form of bliss or the eternal state of happiness. Aside from participants reporting the benefts they have received from Vipassana, various studies indicate that

the practice of Vipassana meditation helps alleviate psychological and psychosomatic distress. It has also been scientifcally proven that silence itself has many benefts – it stimulates brain growth, improves memory, relieves stress, fghts insomnia, and awakens awareness. Vipassana meditation offers a complete mind-bodysoul experience which enhances awareness of one’s true being, while you gently release frustrations, worries, feelings, compulsions, and emotions, calming your mind with each session and emerging with profound peace and clarity by the end of it.

many races and religions, making Vipassana a truly secular practice. Since then Vipassana has proliferated with the establishment of retreats and courses worldwide – all ofered at no cost.

Meditation mastery

Vipassana is a means of self-transformation, mastered through meditation and observation of your breath, thoughts, and feelings in silence. The aim is to perceive sensations and responses of the body through disciplined attention, and to observe their interconnections with the mind and emerging emotions. By simply observing them and not focusing on them or avoiding them - one can condition the mind to remain in the present and achieve mental clarity and peace. The techniques of Vipassana are freely available to everyone via a 10-day residential retreat, with a strict regime of rising early, small meals and meditation session. You do not speak, make eye contact with others, read or listen to music, and there are no phones, computers, television, or radio. This is so that there are no distractions - the emphasis is solely on your inward journey and your observations, as you fx your attention on the natural reality of the ever-changing fow of breath and understanding bodily sensations ,while learning not to act on them. Jodi Ettenberg, author of The Food Traveler's Handbook, participated in a recent 10-day retreat in New Zealand. She explains, “After the frst three days of focusing on breathing, we were introduced to Vipassana. This involved sequences of long body scans in a specifc order. Throughout, we were instructed to be aware of the sensations or pain we feel. By not allowing ourselves to react to what our bodies felt, we were training our minds to build a barrier against blind reaction.” During the 10 days, participants also follow the fve tenets of the Code of Discipline - abstain from killing, stealing, sexual | 50 | April-May 2017

women’s wellness special the science of silence

activity, speaking falsely, and intoxicants. All this is necessary to calm the mind so that it can be fully involved in self-observation.” Lavanya Sankaran, participant of Vipassana and author of the novel The Hope Factory adds, “The instructions are straightforward: observe your breath for three days, then observe your body for seven.” After the three days of observing their breath, participants learn to calm their mind. By the fourth day they are ready to take up Vipassana meditation, which involves observing bodily sensations. Participants encounter many emotions, feelings, thoughts and memories. They may feel physical sensations, like pain in the legs, but they learn to understand the interaction between what happens in the mind and how that manifests in the body. They are asked to just observe: “When emotions are observed, not suppressed or amplifed, they flter through quicker, leaving a smaller residue behind,” explains Sankaran. “Sensations rise and pass. Just observe, don't react - yes, this is challenging! But if one perseveres, it gets easier.”

Vipassana meditation gives an insight into who we truly are, by cutting away all forms of attachment. | 51 | April-May 2017

women’s wellness special time for a change

Mind over menopause Hormonal imbalances can trigger a host of yukky symptoms. Tankfully, naturopath Amina EasthamHillier has the solutions.

3. Reduce food, increase exercise: Menopausal women may need adjust food intake to avoid gaining weight. Eat fresh vegetables, whole grains (preferably gluten-free), and high-quality protein. You need fewer carbohydrates unless you exercise regularly and vigorously. Walking, swimming and yoga are important, not only to control weight but to manage stress, both for adrenal health, and because stress is linked to weight gain.


4.Support your adrenals: My herb of choice for this is rhodiola. I also use withania to increase levels of the adrenal hormone DHEA, which naturally increases oestrogen and testosterone. Meditation and deep-breathing exercises are proven efective for stress, anxiety, cardiovascular health, and dementia prevention.

1. Run a full body check: I recommend women have the DUTCH test (Dried Urine Test for Comprehensive Hormones). This provides the most complete assessment of sex and adrenal hormones, their metabolites and melatonin, and ofers a much broader picture than the standard saliva hormone test a GP may order.

5. Love your liver: The decline in oestrogen causes hot fushes and night sweats. The body no longer needs high oestrogen, and so eliminates the excess via the liver and sweat glands. Schisandra and turmeric promote liver detoxifcation.

S if hot fushes, night sweats, vaginal dryness, and brain fog weren't enough, if menopause isn’t properly addressed, the hormone decline can slow liver detoxifcation and trigger osteoporosis. To ease the transition:

2. Talk it out: This life-stage can be emotionally overwhelming for women who are also contending with children leaving home, difcult daughtersin-law; caring for grandchildren and/or elderly parents; coping with jobs they’ve outgrown – and generally wondering “what next?” in life. It’s critical not to go through this alone, not least to ensure you avoid tumbling into full-blown depression. Consult a counsellor, or team up with like-minded, positive women to discuss and debrief about issues. If you are experiencing depression, or edging close to it, a qualifed natural therapist may prescribe herbs such as St John’s wort and skullcap. | 52 | April-May 2017

6. Boost immunity: Oestrogen is critical in supporting immune function, and the dramatic decline of oestrogen can give rise to autoimmune symptoms, like rheumatoid arthritis, or late-onset diabetes. Echinacea and astragalus calm and strengthen the immune system if it is hyperactive, so reducing the risk of autoimmune problems. Fish oil and anti-infammatory foods ofer additional support. 7. Prevention beats cure: I recommend a high-quality daily multivitamin and a tracemineral formulation for general disease prevention, plus calcium and black cohosh to preserve bone density, and ginkgo biloba, gotu kola, and bacopa to support cardiovascular and brain health. Caution: All the herbs I have mentioned here must be professionally prescribed. Contact ATMS member Amina Eastham-Hillier (BHSc(Nat), AdDipHSc, DipHM, DipNut) at

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women’s wellness special meet jon gabriel

Jon Gabriel is an international weight loss expert with a radical message about the role of the brain. Here, he talks to Amy Taylor-Kabbaz.

Tink yourself thin


N 2001, Jon Gabriel weighed over 180kg. Despite trying every weight-loss program, he continued to gain weight. Nowadays, Gabriel is a leading international expert with programs, books and live events helping thousands to lose weight and regain their life. But his story is not another diet formula. Instead, it is an insight into the obesity epidemic plaguing the West and how we need to stop thinking about our food and focus on our thoughts. Many people feel they fail at weight loss because they're alone – but you had help, and it still didn't work. We have this stereotype that people are overweight because they’re weak or lazy; it’s just not true. I worked with Dr Atkins from The Atkins Diet. I went to The Pritikin Institute. I met with the best homoeopaths, naturopaths, ftness trainers, and doctors. Nothing worked. You can make a huge efort to lose weight, but if you’re not addressing the real issues it won't happen. So, what are the real issues? The real issues are hormonal. When hormones get out of balance, your body will go into fat storage mode because it’s activating survival programs in your body. For example, if you were living outdoors centuries ago and you were cold and hungry all the time, that would create chronic low grade stress in your body, which in turn triggers hormonal changes. Today, it’s actually the stress you’re going through that causes this hormonal imbalance which signals to your body to gain weight because weight is critical for survival. The problem is, today we have lots of low grade chronic stressors and they all cause the same hormonal messages that tell the body to gain weight, so your body becomes a fat storage machine: it’s hungry all the time, everything you eat makes you gain weight, and you lose the ability to burn fat. Combine all of that? A recipe for disaster. What was your turning point? Ironically, when I stopped trying to diet. I felt like I was living on borrowed time; I had almost been a victim of 911, and I just wanted to heal and live a simple life. I was out of answers. I was too stressed to do my job and too overweight to do anything physical. I started praying, going inwards and asking for guidance. The more I did that, the better I felt. I left New York and and bought a property in Western Australia and started living of the land and doing a lot of meditating. This was not to lose weight, just to heal – but the weight melted of. It was a paradox because I wasn’t even thinking about weight any more and I ended up losing 100 kilos over two years! Why did your body respond in that way? There is a lot of research now about how meditating rewires your brain. In my previous life I was a stressed-out broker, and what you fnd in | 54 | April-May 2017

women’s wellness special meet jon gabriel

someone who’s living with that kind of chronic stress is that parts of their brain - specifcally the amygdala, which is the brain's limbic or emotional area - are continuously pumping out stress hormones which trigger your body to gain weight. However, meditation rewires your brain so that your amygdala instead pumps out hormones and neurotransmitters that are associated with feeling calm and safe. Meditation is a tangible way of changing your hormones and your body. My body wasn’t getting the same hormonal signals, so I wasn’t as hungry, and then, because I started craving healthier foods, I got rid of the chronic gut infammation which is another stressor that causes you to gain weight.

30 years, they already know what I’m saying is true; they just never had anyone explain it to them. The beauty is that, when I get a chance to work with someone over a six-month coaching program, I see amazing transformations as the weight comes of. And it is sustainable: we have had people that have lost 100 kilos or more, and years have passed and they just get healthier and healthier. They’re the ones coming up with new recipes for kimchi or sauerkraut or dehydrated veggie crackers. They’ve become their own health gurus.

How does an overweight person react when you say the solution isn't food? Well, a lot of them know intuitively that it's about slowing down and lifestyle, but no one says that. I mean, some of these people eat nothing and they’re still overweight. When they go to their doctor or ftness trainer and say, “But I really am eating nothing,” their expert says, “Well, I bet you if you checked you’re probably cheating.” They put the failed approach back on the person. When I deal with someone who has been trying to lose weight and yo-yo dieting for

So, when you go to New York and see that craziness, what do you think? That I’m glad I’m not there any more! But I’m excited to see some changes. For example, the world’s largest hedge fund trader - this guy trades close to a trillion dollars’ worth of money and his net worth is in the billions - attributes his success to meditation. People are talking about how to heal friendly gut bacteria and reduce infammation; they’re starting to understand that you can be a busy, successful executive and still be super-healthy, with just a few alterations.

Meditation switches of stress hormones that trigger weight gain, and switches on hormones that make you feel calm.




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women’s wellness special preparing body for baby

Prenatal know-how thyroid health is essential for ovulation and prevention of early miscarriage, while iron is needed for blood production and oxygen transfer for a growing baby.

The baby-making plan

Naturopath Nina Stephenson explains why natural medicine is often key to ensuring conception and a healthy pregnancy.


USTRALIAN couples haven’t met the fertility replacement rate since 1976: the fertility rate required to replace a woman and her partner is 2.1 babies born per woman, and at 2014 this was 1.8. Fertility rates for women aged 45-49 have increased, but have decreased for all other age groups. To increase your chances of conception, a threemonth detox and supplemental plan is recommended for both parents, to ensure that egg and sperm are in the best possible health. Why three months? Because it takes that amount of time for an egg to reach full maturation, ready for ovulation, and the sperm regulation cycle takes 74 days. The potential parents should abstain from trying for a baby until the end of this time, as herbs that are contraindicated in pregnancy may be used. They should also visit their doctor for a full medical and blood tests; in particular, the woman’s thyroid hormone levels and iron status – | 56 | April-May 2017

• Give bad habits the boot: Eliminate smoking, alcohol, and cafeine. • Avoid chemical exposure: Choose natural house-cleaning products and toiletries and eat organic food. Free radicals from exposure to toxins can lead to miscarriage or congenital birth defects. • Weigh in: Maintain a healthy body weight – it is easier to lose excess weight before conception rather than struggle with weight after birth. • Manage stress, as it can inhibit ovulation and ultimately conception. • Clean house: Good gut bacteria and optimal digestive function counter infammation and reduce the odds of your future child developing immune issues like eczema, asthma, and food intolerances. Women with constipation and frequent wind and/ or bloating may beneft from a stool test. Parasites and bad gut bacteria cause constant low-level infammation, which can prevent conception. An anti-parasitic herbal remedy including wormwood, cloves and black walnut hulls is helpful. • Boost nutrient stores: Adopt a diet of whole fresh organic foods; avoid GMOs and sugary and processed foods and beverages. • Get supplemental help: Take a specially formulated preconception multi with iron (30mg elemental), iodine (for healthy thyroid function), B-group vitamins (especially B6 and B12 to improve low sperm counts, folic acid (600mcg/ ug to prevent neural tube defects), zinc (25mg elemental, essential for healthy cell division and construction of DNA for a growing embryo) and vitamin D (1000IU, for bone and teeth growth). I recommend taking vitamin C and biofavonoids (70-1,000mg per day) to reduce the chance of miscarriage and chromosomal defects by improving sperm quality and protecting it from free radical damage; they also regulate ovarian and menstrual function, are responsible for the collagen synthesis required for the growth of the egg follicle and corpus luteum, strengthen structure of blood vessels that reduce heavy menstrual bleeding and the incidence of pre-eclampsia and premature rupture of the membranes in pregnancy. For healthy thyroid function, take Lugol’s ½ Strength Iodine – 5 days in water at breakfast daily. Nina Stephenson BHSc is a naturopath and nutritionist.

women’s wellness special beat low libido

Find your foxy self again! Naturopath Teresa Mitchell-Paterson ofers insights into the reasons behind low libido, and holistic solutions to reclaim your sex life. | 58 | April-May 2017

women’s wellness special beat low libido


HE changes that occur during menopause can ruin your sex life. Thankfully, natural therapies can rebalance the body and put back the pleasure.

Vaginal dryness

The decline in hormones during perimenopause, menopause, and post menopause is a prime reason for this condition, which causes discomfort during – or even before – sex, resulting in soreness and sometimes a feeling that you have cystitis, although you don’t. Vaginal dryness can also lead to tearing, with or without sex. Obviously, this creates an aversion to sex, which will impact sexual relationships with partners. Dryness may arise from pelvic radiation or chemotherapy. Certain medications exert a drying efect on vaginal tissue; mention this to your GP so they can check whether any prescriptions may be behind this. Other causes are allergies or sensitivities to soaps, tampons and materials worn close to the skin. Ideally, wear cotton underpants and avoid using inserted menstrual hygiene products. Having no sex can cause dryness, as can insufcient arousal, something that needs to be discussed with your partner: regular sexual activity, whether alone or with a partner, can improve the problem. The key is to increase vaginal wall muscle activity, otherwise lubrication doesn't come through. Also, without this activity, vaginal tissue becomes tighter and smaller. In terms of herbal remedies, I prescribe black cohosh and/or red clover, but because the efective dose is quite high, it’s important to consult a herbalist. Also, this is not a quick fx: the herbs need to be taken for a minimum of eight weeks before there's any possibility of change. With red clover, the evidence suggests it's at least 187 days before improvement. I also advise patients to take fsh oil for the omega-3 essential fatty acids EPA and DHA, at a minimum dose of one gram per day, plus vitamin E (100IU per day) and vitamin A (2500IU per day). Eat plenty of omega-3- and beta-carotenerich foods - orange vegetables and fruit, leafy greens, fsh, nuts, and seeds.


An unpleasant and upsetting condition, although fortunately rare, vaginismus occurs when any object – tampon, speculum or penis – is inserted, causing the involuntary contraction of pelvic foor muscles and an involuntary tightening of the vagina. The associated pain means women cannot use tampons, undergo gynaecological exams, or have sex. Vaginismus requires a multi-modality approach because many factors can be involved. I advise patients to speak to a counsellor or psychotherapist, and possibly a hypnotherapist, as well as a natural therapist.

Generally, I recommend high levels of magnesium to relax the tissue – but no more than 800 milligrams of elemental magnesium per day because higher doses can cause a spasm. Don’t use magnesium oxide, as this form leads to diarrhoea at that dose. Eating magnesium-rich foods is advised: leafy greens are the best source. Anti-anxiety herbs like St John's wort help, but consult a herbalist as this herb is contraindicated with many medications.

Lowered libido

Essentially, it's about incompatibility of sexual desire where one partner desires more activity than the other, creating confict. Discussing the problem with your partner, changing sexual patterns or consulting a counsellor are important,

In clinical trials, a combination of the herbs red clover and tribulus created a signifcant improvement in sexual arousal and libido. as is dealing with the stress associated with the confict, which can lower libido even more. Supporting the stress response is vital, as is making sure there is time to be with a partner and plenty of space outside of work so that a woman doesn’t regard sex as a chore. The neurotransmitter noradrenaline afects nitric oxide and the vasoactive neuropeptides, which balance blood fow to the female reproductive area, an action regulated by oestrogen and testosterone. Natural therapists support oestrogen and testosterone in a female and reduce stress levels by recommending mindfulness and counselling, and possibly hypnotherapy. Random controlled trials suggest that red clover – at a dose of 80mg per day for at least 187 days – helps with libido, sleep, and mood. Tribulus is efective, but I caution against the 20-gram doses currently being sold as they are far too high and can make a woman more aggressive. The traditional dose for tribulus is about 750 mg, which I couple with a standardised extract of ginkgo as it increases blood fow to the peripheral areas, including the vaginal tissue. In clinical trials this combination improved sexual arousal scores. It can be used in tandem with SSRI medications – and the reason I mention this is that women with lowered libido often take antidepressants. The other factor is exercise, the basis of which is improved blood fow, although it’s also about appreciating and loving your body. Some clinical trials suggest women who exercise, particularly weight training, retain a small amount of testosterone, which improves libido. | 59 | April-May 2017

Teresa Mitchell-Paterson (BHSci (CompSci), MHSci (HumNut) AdvDipNat) is a member of the Australian Traditional Medicine Society.

women’s wellness special in the news

Additional benefits

Folic acid is associated with reduced rates of congenital heart defects, according to an American Heart Association study which examined the efects of folic acid food fortifcation in Canada. After analysing data from nearly six million Canadian births between 1990 and 2011, the researchers found folic acid fortifcation was associated with an 11 percent reduction in rates of congenital heart defects overall. This reduction more than doubled in certain subtypes. Children of women who take antiepileptic drugs during pregnancy may develop autistic traits, but it appears folic acid supplements can guard against this, a Norwegian study has found.

Folic acid update You already know that this B-group vitamin is a mum-to-be’s best friend for preventing birth defects – but that's not all it has to ofer. Dr Sandi Rogers reports.

❃ Folic acid?

Or folate?

Folate is a B vitamin which is naturally present in fruits and vegetables. Folic acid is the synthetic version used in nutritional supplements and food fortifcation.


OLIC acid supplementation – before conception and during pregnancy – prevents neural tube defects like spina bifda (which afects the brain, spinal cord or spine) and anencephaly (problems with brain and skull formation). Because these defects develop in the frst month of pregnancy, when a woman may not even know she's pregnant, it’s suggested that all women of childbearing age take a folic acid supplement; it's also why many countries have introduced mandatory food fortifcation, including Australia. In Europe, where food fortifcation is not mandatory, some 5,000 pregnancies are afected by neural tube defects annually. Concerningly, a study of nearly half a million women attending antenatal screening between 1999 and 2012 in England and the Isle of Man found that just 31 percent took folic acid supplements before pregnancy.

Brassica vegetables rank among the top 10 healthiest, giving you the most folate. However, as with many things more is not necessarily better, with a study of 1391 women released in May 2016 revealing that excessive folate may increase the risk for autism. In new mothers who have high folate levels immediately after giving birth – more than four times the amount considered adequate – the child's risk of developing autism spectrum disorder doubles. This risk rises to 17.6 times where levels of both folic acid and B12 are high. Women who take excessive folic acid during pregnancy may also predispose their daughters to diabetes and obesity later in life, one study suggests. Animals fed around 20 times their recommended dose of folic acid gave birth to babies that became overweight and insulin-resistant as adults. Additionally, they grew up to be defcient in adiponectin – a hormone that protects against diabetes and obesity – and had irregular feeding behaviour. These symptoms were more pronounced in female adults. The babies of animals consuming the recommended folic acid dose grew into healthier adults. Be sure to consult a qualifed natural therapist if you are thinking about pregnancy to ensure you obtain the right amount of folic acid/folate from various sources, including fruits (mango, pomegranate, papaya, guava, kiwi, banana), vegetables (spinach, asparagus, cos or romaine lettuce, avocado, broccoli), legumes (black-eye peas and lentils), fortifed foods; and supplements. The therapist may prescribe a B-complex supplement to support folic acid assimilation, or suggest eating foods rich in all the B-complex vitamins. Dr Sandi Rogers (EDD, ND) is a Life Member of the Australian Traditional Medicine Society. | 60 | April-May 2017

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women’s wellness special pregnant pause

Prenatal yoga Yoga is immensely helpful during pregnancy, with its emphasis on keeping the body strong and open, and also on breath awareness, writes mum-to-be and yogini Amy Landry.


HESE poses are generally safe for all expectant mothers with a low-risk pregnancy. If you’re new to yoga, or have a history of complications, only begin practising from 14 weeks onwards.

Prasarita padottanasana

This wide-legged straddle pose opens tight calves and hamstrings - a common spot for pregnancy cramps. Stand with feet wide and parallel. Place hands on hips, frmly activate thighs and lengthen tailbone down. Inhale to lift the sternum, and exhale to fold forward. Place fngertips on the ground, keeping your chest extending forward. Press upper thighs back, and lift kneecaps upwards. Focus on spreading the back of the legs wide, rather than deepening the forward bend. Hold for 6-8 breaths, then keeping legs active, place hands to hips and rise to standing.


A safe 'open' twist which maintains space for the abdomen while supporting spinal mobility. Begin seated; if hips or knees are an area of concern, sit elevated on a blanket or bolster. Swing both bent legs to your left side, keeping thighs together and knees pointing forward - like a mermaid tail! Take your right hand behind, around your lower back, or rest it on the ground without leaning back too much. Place left hand softly on the right knee. Inhale to lift the chest, exhale to rotate into your twist, gazing past the right shoulder. Be sure to anchor your left sitting bone downwards. Stay for 4-6 breaths, then release and change sides. | 63 | April-May 2017

women’s wellness special pregnant pause

Virabhadrasana II

Benefcial for second and third trimesters, Warrior II develops and maintains leg strength while opening and stabilising the pelvic region. Stand with legs wide, arms outstretched, and feet approximately under your hands. Turn both feet to your right, keeping the pelvis open and tailbone downward. Inhale, and as you exhale bend your right knee to create a right angle. Keep chest broad and left leg strongly activated. Maintain pose for 5-6 steady breaths, then straighten your leg, turn both feet to the left, and change sides.


A strong pose to keep the chest and shoulders mobile and stable - areas that get weak and tight during breastfeeding. Begin seated, feet fat and hip-width apart. Rest back on your hands, spreading fngers wide and pointing to the toes. Lift chest and wrap shoulder blades underneath. Inhale, and as you exhale slowly lift the pelvis as high as you can. Look forward, so as not to strain your neck. Stay for 4-5 steady breaths, then lower back down gently.

Ardha chandrasana

Half Moon pose strengthens the legs and pelvis, while focusing attention on the challenge of balance - which can be tricky during pregnancy! Turn your right foot out, and place your left hand on your hip. Bend the right knee, and reach your right hand to the ground out in front of the right toes. Transfer weight slowly onto the right foot and fngertips, as you gently foat a straight, strong left leg to the sky. Keep the pelvis open and eyes focused on a spot. Flex the left foot, reaching through the heel. Extend the left arm if you fnd stability easily. Hold for 5-6 breaths; release to standing, and change sides.

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food + nutrition interview | 66 | April-May 2017

food + nutrition interview

Good & simple Rosemary Ann Ogilvie talks to the healthy food darlings of social media, Foxtel, and Vogue, Hemsley + Hemsley, about their meteoric rise and how it's transformed their lives.


EMSLEY + Hemsley’s two books, The Art of Eating Well and the recently published Good + Simple, along with their debut TV series, Eating Well with Hemsley + Hemsley on Foxtel, show the world how delicious, imaginative, and easy healthy food can be.

How did your passion for food begin: We take a holistic approach towards wellbeing with food at its heart, because our passion doesn’t just lie in healthy eating, but in tasty food we enjoy. In going back to real foods, with no kilojoule counting or fear of natural fats, you get away from that guilt and deprivation. Our style is back-to-basics nutrition: meat and two veg. Avoiding grains and processed, refned and sugary foods, and dining out on a rainbow of vegetables means our recipes attract vegans, vegetarians, Paleo, primal, and raw foodies alike. We’re big on gut health and our mantra is “good food, good mood, good digestion, good health”. Our secret weapon for nourishing the gut is bone broth, a frugal and ancient food packed with protein, vitamins, minerals, collagen and keratin: it’s our elixir for glowing skin. Natural fats, the provenance of our food, and keeping even natural sweeteners to a minimum are other key attributes of the

H+H philosophy. We wrap it all up in easy, comforting recipes for delicious, nutritious food that works for busy lifestyles. We’re hot on onepot dishes like soups for just that reason! Talk about the evolution of H+H. Jasmine: I’d been a model since I was 19 and had become fascinated by the many diferent ideas surrounding health and nutrition. I began to develop and grow the Hemsley + Hemsley way of eating through research, study and self-practice, all while sharing tips and tricks with friends and family. Mel, who worked as a footwear brand manager and later in marketing and promotion for gastropubs and bars, caught the cooking bug and helped spread the word. Melissa: The turnaround moment came after a trip to Australia where we were determined to bring that holiday feeling of sunshine and vitality back to our hectic London lives. We jokingly said, wouldn’t it be great to have a family business making the food we all want to eat, food that keeps us happy and energised and share it with everybody? Pretty soon private clients came to us to help them eat well. So the business really started as a bespoke catering service, helping people improve their digestion and relationship with food. | 67 | April-May 2017

❃ Zucchini

and cannellini bean lasagne Serves 4 • 3 large zucchini For the ‘béchamel’ sauce • 250g ricotta • 80g Parmesan or pecorino, fnely grated, plus extra for sprinkling • 1 egg For the tomato sauce • 1 x 400g tin of cannellini beans, drained and rinsed • 2 garlic cloves • 120g sundried tomatoes (about 20 pieces) in oil, drained • 3 tablespoons tomato purée • a pinch of sea salt • ¼ teaspoon black pepper Add the ingredients for the ‘béchamel’ sauce to a food processor and blend until smooth. Transfer to a bowl and set aside. Add the ingredients for the tomato sauce to the food processor (no need to clean out the bowl) and blend until smooth. Using a mandolin or very sharp knife, fnely slice the zucchinis lengthways into 3mm-thick pieces. Preheat the oven to fan 180°C. Spread about half the tomato sauce over the bottom of a 16cm x 22cm ovenproof dish which is at least 8cm deep, as a thin layer. Top with about a third of the zucchini slices in an even layer. Cover the zucchini with about half the ‘béchamel’ sauce, then top with half the remaining zucchini in an even layer. Repeat the layering with the remaining tomato sauce, zucchini, and ‘béchamel’, then sprinkle over a fnal layer of Parmesan to fnish. Bake for 45 minutes until golden brown on top. Remove from the oven and leave to stand for 5-10 minutes before serving.

Within two weeks of launching our own food blog we were asked to become regular contributors to Vogue. Soon after we began developing our frst book, The Art of Eating Well, as a guide for people to change their eating habits and enjoy delicious, healthy food that made them feel great. Since then we’ve released our second book Good + Simple, launched our Hemsley Spiraliser, seen our debut TV series air internationally and opened our frst ever day-tonight cafe, Hemsley + Hemsley at Selfridges, in London. So with no concrete plans but plenty of passion and willingness to continue learning and work hard – here we are today! The café is really exciting! Yes, we’re so thrilled with our cafe! It’s great to meet our readers and see them enjoying our food. We recently had a lovely couple come straight of the plane from Sydney to have their frst lunch in London at our cafe! You address two misconceptions: no time to cook, and why bother anyway, because healthy food is unappetising. Feedback from our readers is one of the biggest drivers and sources of inspiration for us. So many of them get in touch to say they couldn’t believe how delicious our Avocado Lime Cheesecake is, that their ofce colleagues loved the Paradise Bars they’d taken in as a desktop snack, or that their husbands are now zucchetti converts! Once you see and feel (and taste!) the efects of good, nourishing, whole and healthy food, and see how easy it is to make, it really sticks with you for life. How has social media/blogging changed the perception of healthy eating? Greatly, as it allows people to see how people eat every day. Unlike picking up a cookbook or watching us on TV, you’re seeing day-to-day what we make for breakfast, the snacks we carry around in our handbags, or what we like to order when we eat at a restaurant. It’s daily

inspiration! It allows social media followers to have that extra insight and see how what we explain in our books, through interviews, our blog or TV series can be applied to everyday life. What are your future plans for H+H? We’re loving our cafe at Selfridges where we’re always developing new recipes. This has turned into our little hub where we can meet the customers and be inspired with fresh ideas. We also baked for Christmas time: we love putting our twist on traditional favourites. Additionally, we continue to cook and consult for celebrities (some clients include Louis Vuitton, Chanel, and Vivienne Westwood) and high-profle events around the world. Can you share some tips for packing maximum nutrient value into everyday food? Yes – this is our forte! Many of our recipes are classic dishes with a Hemsley twist to make them more nutritious and get the veggies in. You’ll fnd carrot pulp in our faxseed crackers and multi-seed crackers as well as our lamb meatballs, where they add a touch of sweetness and make the meat go further. We add protein-rich chicken livers to our Bolognese sauce and when it comes to the pasta, we use our Hemsley Spiraliser to serve up spaghetti-like strands made from vegetables – anything from carrots and zucchini to celeriac. Our deliciously rich curries are served atop rice made from caulifower or broccoli, which we also make into mash to team with grass-fed steaks or to top a chicken or fsh pie! One trusted ingredient which we add to many of our recipes is gut-loving bone broth. It’s a fantastic source of protein that is also frugal as it’s made from the bones left over from a roast or picked up free from a good butcher. Broth provides a tasty, satisfying base for soups and stews. Any other comments you would like to make? Long live good food! | 68 | April-May 2017

food + nutrition interview

For the broccoli rice • 1 large head of broccoli (about 350g) • 2 tablespoons of water • 2 spring onions, fnely sliced, or 1 tablespoon snipped fresh chives

❃ Spicy miso salmon

with broccoli rice

Serves 2 • 2 teaspoons coconut oil • 2 x 300g wild salmon fllets (skin on) • sea salt and black pepper For the spicy miso sauce • 1 tablespoons unpasteurised miso paste (to taste) • 2 teaspoons maple syrup • 4 tablespoons hot water • 1 tablespoon lemon juice • a pinch of chilli powder or cayenne pepper • a pinch of sea salt or dash of tamari, to taste | 69 | April-May 2017

For the broccoli rice, grate the broccoli – including the stalk – into rice-sized pieces, either by hand (using the coarse side of a grater) or in a food processor (using the S-curved blade or grater attachment). Set aside. Melt the coconut oil in a wide frying pan on a medium heat, season the salmon with salt and pepper, then fry, skin side down, for 3 minutes until crispy. Carefully turn over and fry the fesh side for 1-2 minutes until just cooked through. Transfer onto individual warmed plates and keep warm. Tip the grated broccoli straight into the same pan with the water, turn up the heat, cover with a lid and leave to steam for 3 minutes, stirring halfway through, until tender but still with a little bite. Season to taste with salt and pepper and then add the spring onions or chives. While the broccoli rice is cooking, stir or whisk the miso sauce ingredients together in a bowl, or shake in a jam jar with the lid on. Divide the broccoli rice between the plates, pour the sauce over the fsh and serve immediately.

food + nutrition great grains

Great grains Cooks in Morocco, India, Italy and Spain don’t cook with grains, pulses, and legumes because they’re healthy; they do so because they’re delicious.


HOLE grains, pulses, legumes and seeds have long sufered from an image problem. The fact that they were good for you seemed to mean that consuming them was a penance rather than a pleasure. And many of us have failed to cook them with any kind of understanding or verve. By opening your mind about what you are prepared to try, they are easy to include in your cooking repertoire.

• 2 large onions, roughly chopped • 4 garlic cloves, fnely chopped • 2 tablespoons roughly chopped fat-leaf parsley or mint • 2 tablespoons roughly chopped coriander leaves • a good squeeze of lemon (optional) • 1.5kg boneless lamb shoulder, cut into large chunks

Tagine of lamb, chickpeas, apricots, saffron and honey

Heat oil and butter in a large heavy-based saucepan over high heat and brown lamb on all sides, working in batches. Remove meat from pan as it browns and set aside. Add onions to the pan and stir well. Cook over low heat until onions have softened, then add the garlic, ginger, cinnamon, salt and pepper. Cook for 1 minute. Throw in the apricots, berries, stock and safron in its water. Bring to the boil. Add lamb plus any juices. Reduce heat to very low and cook, covered, for 1 hour 30 minutes to 2 hours, stirring from time to time. When lamb has been cooking for 1 hour stir in chickpeas. Cook for 30 minutes and then stir in honey. Check to see whether lamb needs further cooking - it needs to be completely tender. When lamb is done, add herbs, orange-blossom water and lemon juice (if using). Check for seasoning, sprinkle with nuts and serve.

Chickpeas are the main pulse used in Moroccan cookery but you can use other beans here such as haricot or cannellini. Serves 6 • • • • • • • • • • • • •

80ml olive oil 15g unsalted butter 1 teaspoon ground ginger 1 teaspoon ground cinnamon salt and freshly ground black pepper 225g dried apricots 50g dried barberries or sour cherries 800ml lamb or chicken stock or water large pinch of safron threads, dissolved in 50ml hot water 400g tinned chickpeas, drained and rinsed 2½ tablespoons runny honey 2 teaspoons orange-blossom water 2 tablespoons chopped pistachio nuts or toasted almonds | 71 | April-May 2017

Pumpkin seeds are delicious toasted and can be sprinkled on bread and cakes; they are also good scattered over salads.

food + nutrition great grains

❃ The whole

pantry Chickpeas

Chickpeas are much used in Middle Eastern cooking, where they form the basis of hummus. Don’t salt them until they’re tender: this toughens the skins.

Lentils Lentils come in a range of shades, from khaki and red to dark black. They retain their shape well during cooking but don’t cook them too vigorously or they go mushy.

Sesame seeds Sesame seeds are prevalent in Middle Eastern and Greek cuisine, especially in pastries and bread. They also form the basis of tahini paste, which is used to make dressings.

Warm muesli with apples and maple syrup You can double or triple the quantities for the muesli and store it in an airtight container for up to two weeks. Makes 500g • • • • • • • • • • • • •

175g rolled oats 25g pistachio nuts, chopped 50g hazelnuts, chopped 50g pitted dates, chopped 50g dried cranberries 2 tablespoons raisins 20g white sesame seeds 50g sunfower kernels 10g hemp seeds 10g fax seeds 100ml milk per person, to serve 10g unsalted butter per person, to serve 1 teaspoon golden caster sugar per person, to serve

• Greek-style yoghurt, to serve • maple syrup, to serve • ½ cored apple per person, to serve For muesli, mix together oats, pistachios, hazelnuts, dates, cranberries, raisins, sesame seeds, sunfower kernels, hemp seeds and fax seeds. To cook muesli, put 100g muesli mix and 100ml milk per person into a saucepan. Heat until almost boiling; stir gently, then remove from heat and leave for 5 minutes, covered, so the oats can soften. Cut the ½ apple per person into thin wedges about 5mm thick. Melt butter in a non-stick frying pan over medium heat and sauté the apple on both sides until golden and tender. Sprinkle with the sugar and toss to caramelise for 30-45 seconds. Serve muesli with yoghurt and apples spooned on top, drizzled with a little maple syrup.

Flaxseed Also known as linseeds, these are easy to add to bread, muesli or pikelets without their favour being too intrusive. Flaxseeds are popular in Eastern Europe as a seasoning for cream cheese.

Sunflower kernels Add sunfower kernels to bread dough, muesli and cereals, or sprinkle on salads. They are full of manganese, magnesium, phosphorus, folic acid, vitamin E, and vitamins B6 and B1.

Cannellini beans Cannellini beans are much loved by Italians, especially in Tuscany. They are a very good all-purpose bean, and are not too expensive; tinned cannellini beans make a brilliant pantry standby.

Chia seeds These have been dubbed the new super food because they contain more omega-3 fatty acids than salmon, plus antioxidants and minerals. | 72 | April-May 2017

food + nutrition great grains

❃ Tuscan beans These beans are deeply savoury and very moreish – a great dish for very little money and effort. Serves 6 • 300g dried cannellini beans, soaked overnight, rinsed and drained • 1 dried bay leaf • 80ml olive oil • 400g tinned cherry tomatoes in thick juice • salt and freshly ground black pepper • generous slug of extra-virgin olive oil, plus extra for drizzling • 1 small onion, halved, plus 1 onion, fnely chopped • 3 thyme sprigs • 4 garlic cloves, fnely chopped • a small handful of thyme, sage, oregano or basil, chopped

Place beans in a saucepan, cover with cold water and add onion halves, bay leaf and thyme. Bring to the boil, reduce heat and simmer for 1 hour. Drain, discard herbs and onion halves and set aside. Heat oil in a saucepan over a mediumlow heat and add chopped onion. Gently cook until soft but not coloured. Add garlic and cook for a couple of minutes without colouring. Add tomatoes, bring to the boil, then reduce heat and simmer for 20 minutes. Add beans and salt and pepper, stir and cook gently for 20-30 minutes until beans become even more tender. The mixture should be really rich and oily although the beans shouldn’t become a purée. Add the slug of extra-virgin olive oil. Check seasonings – this dish needs plenty of salt and pepper. In the last 5 minutes of cooking add herbs (if using). Serve with more oil drizzled on top.

Roast tomato and black beluga lentil salad The colours here – red, black and white – make this salad look beautiful. It will seem like you have a lot of tomatoes when you start but they shrink a lot. Serves 4 • 65 ml olive oil • 1 teaspoon harissa • 2¼ teaspoons caster sugar, plus an extra pinch • salt and freshly ground black pepper • 1 tablespoon white wine vinegar • 1 teaspoon Dijon mustard • 80ml extra-virgin olive oil, plus extra for drizzling • 115g black beluga lentils, rinsed and drained • 125g ricotta, broken into walnutsized nuggets • 12 roma tomatoes, halved • ½ small white onion, fnely chopped • ½ celery stalk, fnely chopped • 1 tablespoon fnely chopped fatleaf parsley • 1 tablespoon fnely chopped mint • ¼ small red onion, sliced wafer-thin Preheat oven to 160°C. Lay tomatoes in a single layer on one large or two

small roasting tins. Mix together 2½ tablespoons of the olive oil and all of the harissa, pour this over the tomatoes and turn with your hands to coat well. Arrange tomatoes cut-side up, sprinkle with sugar and season with salt and pepper. Roast for 45 minutes, or until the tomatoes have caramelised and are slightly shrunken. Leave to cool a little. Make dressing by whisking together vinegar, mustard, oil, pinch of sugar and salt and pepper. Set aside. Place lentils in a saucepan, cover with cold water and bring to the boil. Reduce heat and simmer until lentils are tender but still hold their shape, about 15-20 minutes. Meanwhile, heat remaining oil in a frying pan over low heat and gently sauté the white onion and celery until soft but not coloured. Drain lentils and add to the sautéed vegetables, stirring to coat in the cooking juices. Add dressing, parsley and mint and season well. Gently stir in the red onion. Transfer lentils to a serving platter and scatter the tomatoes and ricotta on top. Drizzle over some extra-virgin olive oil and grind black pepper over. Serve warm or at room temperature. | 73 | April-May 2017

This is an edited extract from Grains, Seeds & Legumes by Molly Brown (Hardie Grant Books, $29.99), available in stores nationally.

food + nutrition nutrition notes

Nutrition notes Pamela Allardice samples guilt-free sweet treats, shares surprising news about junk food, and discovers how to never cry while chopping onions again.

Expert Q+A: Good fat, bad fat Despite recent articles suggesting saturated fatty acids (SFAs) do not raise heart-disease risk, we still need to approach high-SFA foods with caution. A study in the November 2016 British Medical Journal examined the associations of individual and combined SFA intake with heart disease risk. The SFAs were: lauric acid (coconut oil, breast milk, cow’s milk, goat’s milk), myristic acid (dairy food, beef, coconut oil, palm oil), palmitic acid (palm oil, fatty cuts of red meat, dairy fat), and stearic acid (meat, milk, milk products, cocoa butter, butter and lard). Over 73,000 women from the Nurses’ Health Study and 42,000 men from the Health Professionals Follow-Up Study were involved in this study, which revealed an 18 percent greater risk of heart disease in participants consuming the highest amounts of SFAs compared with those consuming the least. Palmitic acid and stearic acid showed the highest risk. The greatest risk reduction was seen when palmitic acid was replaced with plant proteins (11 percent) or polyunsaturated fat (12 percent). Teresa Mitchell-Paterson BHSc MHSc is a member of the Australian Traditional Medicine Society.

Editor's choice:

Crunch time Here’s a great reason why you should eat an apple or peel a banana while you read this. In a study of 512,891 adults, published in the New England Journal of Medicine, those who ate fresh fruit daily had a 40 percent lower risk of dying from cardiovascular disease. | 74 | April-May 2017

I love onions, but chopping them is no fun. Enter the Davis & Waddell Onion Chopper, and voila! Fresh chopped onions, minus the fumes. www.

Junk food surprise A European Journal of Clinical Nutrition supermarkets are the primary study shows supermar source of empty calories – sugar-sweetened drinks, food, and sweets – far surpassing fast-food outlets, vending machines, and movie m snnack bars combined.

food + nutrition nutrition notes

Shut-eye stops snacking There's a new reason why you need to get that 8.5 hours of shuteye: according to researchers from the Universities of Brussels and Chicago, sleeping less than the optimal number of hours per night alters brain chemicals and appetite-regulating hormones in such a way that individuals are unable to resist snacks – particularly for sweet and salty foods – even when full.

Exercise to a T Here's a clever idea – Organic Trainer Tea helps your body's natural recovery process post-workout, with anti-infammatory ginger and turmeric, and restorative ginseng. www.

Must-try this month: Sweet potato & beetroot chips These zesty chips are rich in vitamins A and C, which are essential for healthy skin.

Treat yourself! • Chill out Zebra Dream vegan dairy-free ice-cream is packed with superfoods like cacao. www.zebradream • Go bananas! Barnana snacks, made from dried organic bananas, are our new fave nibble! www.

• 1 sweet potato, washed and dried • 1 large beetroot, trimmed, washed and dried • 1½ tablespoons coconut oil, warmed, plus extra for greasing Matcha, lime and chilli salt • fnely grated zest of 1 lime • ½ teaspoon Himalayan salt • ¼ teaspoon matcha green tea powder • pinch of chilli fakes

This is an edited extract from The Beauty Chef by Carla Oates published by Hardie Grant Books RRP 49.99 and available in stores nationally.

Spotlight on … pumpkin seeds Pumpkin seeds are packed with anti-infammatory omega-3 and -6 fatty acids, which boost brain function and support prostate health; phytosterols, which reduce the risk of arterial cholesterol build-up; B-group vitamins, for metabolism and moderating stress, and magnesium and calcium, for healthy bones, nerves, and muscles. They also contain the highest source

Preheat oven to 160°C. Lightly grease two large baking trays with coconut oil. Using a mandolin, thinly slice the sweet potato into rounds and place in a bowl. Drizzle with half of the oil and rub to coat. Thinly slice the beetroot and place in a separate bowl. Drizzle and coat in remaining oil. Arrange sweet potato and beetroot slices in a single layer on the trays. Bake for 20 minutes, checking frequently and turning occasionally, until crisp and lightly coloured. Transfer onto a rack to cool. Blend the matcha, lime, chilli and salt together, using a mortar and pestle or spice grinder. Sprinkle salt over chips to serve.

of digestible iron in the seed world, and are abundant in selenium, zinc, and vitamin E, which support immune function, and tryptophan, an amino acid your body converts into the 'sleep hormone' melatonin. Jennifer Mathieson is a naturopath. www. | 75 | April-May 2017

Allergies? Never fear, Banjo the Carob Bunny is here, 100% free from palm oil and made with Australian carob and real cocoa butter. Banjo comes in little bears as well! www.

mind + spirit interview

Can our date of birth and name impact our life’s purpose? According to numerologist Michelle Buchanan, they certainly can.

Got your number! A

MY Taylor-Kabbaz speaks with Michelle Buchanan, renowned numerologist and author of The Numerology Guidebook, about the power of understanding your ‘numbers’, and how they will give you permission to be exactly who you were meant to be. What is it numerology exactly? It’s an ancient science that’s been around for centuries, a self-help tool that’s available right at our fngertips. Many people have heard of numerology, the word, but they don’t know what it involves. I use the Western Pythagorean system, which was created by the mathematician Pythagoras 2,500 years ago: Pythagoras’ Theorem is still taught in mathematics schools around the world. He also created this system of numerology which says our name and date of birth were no accident. These dates create a blueprint that reveal our personality traits, future potential and life circumstances. It’s a valuable tool in terms of personal development, and it helps us to navigate our way through life by giving us a map of where we’re going. How does the number from our name influence our fate? That’s a very good question. Numerologists and other spiritually-

minded people believe there isn’t an accident or coincidence in the universe, and that the soul of the unborn child is communicating with whoever is naming it. We believe the soul has already chosen the set of numbers that it needs to accomplish what it’s set out to achieve in this life, and part of that goes hand-in-hand with a suitable name. This is why sometimes people think they have chosen a baby’s name, and then they have the baby and go, " Oh, I don’t think this is a Sarah after all, this feels more like an Anna - and I don’t know why I chose Anna because I don’t even like that name!” And it’s not just numbers that have personality traits, but letters do too, because each letter has a corresponding number. In other words, the letters are given numbers and the numbers have the personality traits. So it works on two levels, really. If someone was to begin to try and understand numerology, where would they start? There are seven personality numbers which are important to understand. Each person, from their name and date of birth, has seven numbers that work together as a team. One number on its own is not going to tell you everything about a person. You need to understand that there are seven unique numbers, all with their own | 76 | April-May 2017

mind + spirit interview

Numerologists and other spirituallyminded people believe there is no such thing as a coincidence in the Universe. | 77 | April-May 2017

mind + spirit interview

and it made me want to live that potential out. Then when she explained all the challenges and life lessons I would typically experience based on my numbers, it helped me to accept my problems and to take responsibility for the role I had played in them through my decisions, personality, and thought patterns. And that helped me to accept my situation, and to start to be friends with myself and create a diferent way of thinking, living and being inspired for my future. That numerology reading was probably the most helpful and most powerful thing that has ever happened to me. As soon as I left, I went to the library and got a book on numerology to make sure that it wasn’t just a fuke! I’m a logical, practical person and I needed confrmation. From there, I did numbers for my family and friends and saw how accurate they were as well. It was amazing - I felt like I’d discovered Aladdin’s lamp. It helped me to have hope and to make peace with myself and my life.

Life is meant to be good and bad for everybody. Life is meant to be challenging - that is how we grow and evolve. personality traits, challenges, life lessons, potentials and opportunities. Together with an experienced numerologist, you will get an overall summary of an individual’s personality and life experiences. How did numerology come into your life? When I was 21, I was at a crossroads in my life. I was living in Los Angeles, hoping to be a singer, which didn’t work out, and when I didn’t have a plan B, I went downhill pretty fast. I lost my inspiration in life and I wasn’t in a very good place at all. And that was when a friend suggested I go to see a numerologist. I had heard of numerology, I knew it had to do with numbers - but it sounded like a load of rubbish. Still, I went along to this lady who she didn’t know me at all, but just from my name and date of birth, she told me all about my personality and my typical life challenges - which were exactly what I was going through. Then she went on to show me my positives, and because she was accurate with the earlier information, it gave her the credibility I needed to listen to what she had to say about my potential. It inspired me,

You say numerology is a tool for selflove: can understanding your numbers really help you accept yourself? Yes. I begin every reading by reminding clients that the reason we’re all here in the frst place is to learn, grow and evolve through life experiences. We didn’t come here to be a perfect person with a perfect life and fawless relationships, to achieve our dream goals, have a chunk of money in the bank, a dream job, and perfect health. We came here to learn, grow and evolve through the challenges that come our way; to stretch ourselves and do some work. And once we understand all of that, our numerology blueprint will show us key areas that we’ve chosen to master and grow in while we’re here. What messes people up is believing that we are supposed to meet this unrealistic benchmark that society has created, and that if we fall short then we’ve failed. We have also been taught to believe that life is supposed to be good, and that good things happen to good people - and none of that’s true. Life was meant to be good and bad for everybody. Life was meant to be challenging that is how we grow and evolve. Looking back at that frst reading, it really helped me to see life from that perspective. I had been looking at life from the complete wrong way, and because of that I had caused myself so much misery. So that is what I now help others see: when life doesn’t work out as they had expected, or when they think they’ve fallen short, or they are a failure, we need to look at it another way it’s actually all exactly as it is meant to be. | 78 | April-May 2017

mind + spirit interview

1. Life path – The pioneer

Independent, strong minded, impatient As a 1 Life Path, you’re here to walk on the path of the Independent Individual so you can break away from the pack and dance to a diferent tune. There will be times when you’ll feel diferent and possibly alienated and alone; however, you must use your uniqueness to your advantage rather than allow it to cause you to feel separated from the whole. Your individuality is your gift to the world, and the sooner you believe this, the sooner you’ll improve your quality of life.

2. Life path – The peacemaker

Understanding, supportive, sensitive As a 2 Life Path, you’re here to walk the path of the Cooperative Peacemaker to promote harmony within your family, your circle of friends, workplace and community. You’re a wonderful listener and a natural counsellor, with an ability to heal others both energetically and verbally. You dedicate yourself to your relationships and are the frst person to ‘kiss and make up’, but you need to learn to stand up for yourself and not allow others to take you for granted.

3. Life path – The communicator Entertaining, creative, critical As a 3 Life Path, you are here to walk the path of the Self-Expressive Creative so you can use your creative and communicative abilities to bring joy to the world. When you use your gift with words, artistic talents, or creative ideas to uplift and inspire, you’re fulflling your life purpose. Once you realise that your words are afrmations and overcome your tendency to express yourself negatively, you’ll see that you’re only hurting yourself.

4. Life path – The organiser

Reliable, focused, stubborn As a 4 Life Path, you’re here to walk the path of the Dedicated Worker so you can bring stability, organisation, and order to your family, your community, and/or the world. You’re the pillar of the community, workplace, or family, with the discipline and tenacity to get things done. You prefer to live a balanced and organised life and may struggle to adapt to change. At times, you may feel like life is one big obstacle after another, but if you choose to see the glass half-full and focus on the positives, you’ll be rewarded for your eforts.

5. Life path – The adventurer

Multi-talented, adaptable, intolerant As a 5 Life Path, you’re here to walk the path of the Freedom-Loving Adventurer who lives life to the fullest and makes the most of every experience.

Life is meant to be explored, and you were born to try everything it has to ofer - provided that you do so in moderation. Even though you need to be free to be yourself, you must learn to be responsible and to use your freedom wisely.

6. Life path – The supporter

Responsible, sympathetic, perfectionist As a 6 Life Path, you’re here to walk the path of the Responsible Caregiver who serves, supports, and nurtures others with love. Whether you’re responsible for your family, your friends, children, clients, or work colleagues, you enjoy going out of your way to help others improve their lives. You may work in a creative or service-based career catering to people’s needs: however, you’ll need to attend to your home life along with your career to attain overall balance in your life.

7. Life path – The seeker

Investigative, intuitive, suspicious As a 7 Life Path, you’re here to walk the path of the Contemplative Truth Seeker who uncovers the secrets and mysteries of the Universe and fnds your spiritual truth. Whether you consider yourself a spiritual person or not, life will send you food for thought to open your mind. As a seeker of knowledge, wisdom and understanding, you may be drawn to metaphysics and personal development - you’re fulflling your life purpose when you uncover the truth and discover the meaning of life.

8. Life path – The leader

Self-motivated, organised, domineering As an 8 Life Path, you’re here to walk the path of the Business-Minded Leader who lives by your higher ideals and exudes an attitude of abundance. You have a powerful mind that enables you to manifest whatever you focus your attention on the most - so focus on your dreams rather than your fears. As an 8, you can generate wealth, power and abundance, but you must live with honesty and integrity at all times to make your dreams come true.

9. Life path - The humanitarian

Passionate, generous, unforgiving As a 9 Life Path, you’re here to walk the path of the Compassionate Humanitarian who contributes to making the world a better place. Whether you work in education, health, human resources, law enforcement, child care, or social services, you must frst accept the imperfection in the world before you can make a change. The perfect place to start is by conquering your prejudice and judgement towards others and accepting the imperfection in yourself. | 79 | April-May 2017

❃ Your life

path number Your Life Path Number is the most signifcant number in your numerology chart. Also known as the Ruling Number, Birth Number, Birth Path, or Birth Force Number, it’s the very frst number a numerologist will look at to get an understanding of who you are and the kind of life you’ll live. In Western Numerology, your Life Path Number reveals the path you’ve chosen to walk in this life and the lessons you’ve chosen to master on your journey. This number indicates the kind of life experiences you’ll encounter as you fulfl your destiny and life purpose. Step 1: Add all of the numbers in your birth date together. Step 2: Keep adding a doubledigit total together until you get a single-digit Life Path Number between 1 and 9. Be sure to use your full birth year (i.e., 1969 rather than just 69). Example for 29th March, 1969 … 2+9+3+1+9+6+9 = 39; 3+9 = 12; 1+2 = 3 Life Path Number

mind + spirit inner self

Make a wish! When you align with the New Moon to make your wishes, you’re activating Te Law of Intention and Desire - that “the future is created in the present”.


E humans aren’t always aware of how powerful we are. But once we start to connect with the Moon and work with the lunar cycles, our power becomes mind-blowingly obvious. Perhaps the most important thing to remember about making New Moon wishes is that you can’t get what you want until you know what you want. It’s simply the way life works. When we’re really clear about what we want, it makes it much easier for us to make it happen, with the conspiring help of the Universe. In fact, what we’re doing when we make wishes/set intentions at the monthly New Moon is getting really, really clear on what we want.

How to make New Moon wishes

❃ Don’t wish for

someone to change Sadly perhaps, New Moon wishes can’t magically transform a toad or toad-ette into a Prince or Princess Charming. It’s really important you understand this before you start on your manifesting quest. You can’t turn a quintessential charming bad boy into a boy scout angel, unless he wants to turn into a boy scout angel. Same goes for bad or dangerous girls. New Moon manifesting can’t interfere with someone else’s free will. All this applies triple if you’re in an abusive relationship. Rather than wishing for your partner to change, wish instead for the courage to leave them. The bottom line is, you can’t change people – they have to want to change themselves. It’s a cliché that we so often ignore.

As soon as possible after the monthly New Moon (ideally up to eight hours after it, but up to three days is okay), follow the process detailed below. To see the times of the New Moon, visit my site – www.moonologybook. com/moontimes – or this brilliant site: www.

1. Take a moment to feel gratitude for all that’s good in your life. Then think about the people and situations that make you happiest. Write down the 5-10 people or things that make you happy and/or for which you’ve been grateful in the past month. Send love to all the people whose names appear on the list. 2. Play some lovely spiritual music. Light a candle or some incense. Calm and centre yourself by taking a few deep, cleansing breaths. 3. Decide on your Top 10 wishes and/ intentions for the coming four weeks. Be as specifc or as vague as you like. Also decide what you can commit to doing, in order to make your wishes come true. If you like, you | 80 | April-May 2017

mind + spirit inner self

can visit my website (www.moonologybook. com/NMWorksheet) and sign in to access a worksheet on which you can write your wish lists. You’ll also fnd an audio guide to support you in the process. 4. Now write down or doodle or draw your top 10 wishes on a sheet of paper. You can use a regular blue or black biro or ink pen to do this, or try coloured pens or pencils: the more energy you invest in the process, the better your results are likely to be. 5. Next, read your wishes through, one by one. Then – and this is the crucial step – visualise each wish as having come true. Use your imagination to really see it. And then try to imagine how your would/will feel if and when the wish comes true. Hold those feelings: they are what make the magic. Imagine the joy you would feel. See it happening in your imagination – really see it! Feel the outcome in your body – feel what it’s like for your wish to come true. Does it feel good? 6. Come up with an afrmation that backs up your wish and write that down too. For example, you could write “I am in love!” if you’re wishing for love. Or “I love my new job!” if you want to make a career change. Spend a fair bit of time writing your afrmations. 7. Mark each wish on your list out of 100, based on how likely it is to come true. Be really honest with yourself. The percentage you award to each dream/wish is pretty much the likelihood of it coming true. So if you give a wish 60/100, it has about a 60 percent chance of manifesting. If you give less than 50 percent to any of your wishes, those are the ones where you need to work extra hard on your beliefs.

8. Next, go through each wish in turn and think about how you intend to make it happen. For example, if your wish is to fnd a new job, your frst step towards that could be to ask around, or to look at the adverts on job sites. Or if you want to meet a partner, two obvious frst steps would be to ask friends to set you up with someone, or to join an online dating site. Write down how to intend to achieve each wish. 9. Finally, meditate for 15 minutes. Release your dreams out into the Universe. You can access some free post-meditation audio at

In the same way that a shopping list helps us to shop, writing a wish list of what we want helps us to manifest it. 10. End your meditation by releasing attachment to your wishes. Do this by saying “For the good of all or not at all!” and/ or chanting Om Namo Narayani (Om Na-moe Na-RY-annee) three times. Or just say “This or something better now manifests for me, under grace in perfect ways.” Say it with a happy and confdent fourish – feel as though it’s happening, or at the very least strongly anticipate it – hurrah! Get on with the rest of your week, safe in the knowledge that you’ve expressed your wishes to the Universe. Do everything you can to make them come true. At the next New Moon, look at your wish list from the previous month, read it over – to see which, if any, came true – then thank the Universe. If it’s clear that one or two wishes are no closer to coming true, consider revising them. Which of the wishes on your list have you edged closer to? | 81 | April-May 2017

Yasmin Boland is a popular astrology writer and the author of Moonology – Working with the Magic of Lunar Cycles (www. Pick up your daily Moon Message on Yasmin’s website:

mind + spirit connections

Connections Pamela Allardice samples stunning new yogawear designs, shares the latest on supplements for mental clarity, and great reasons for a giggle.


brain boosters you didn’t know about

• In a University of Western Australia study, men and women with depression who were given B-group vitamins in conjunction with the drug citalopram (Celexa) reported a “greater remission of symptoms and sustained antidepressant response” than those receiving just the medication. • Australian research, published in Nutrition, Metabolism & Cardiovascular Diseases, shows that taking 75mg of resveratrol daily greatly improved cerebral blood fow and brain function. • A Japanese study has shown that taking 200mg of gamma-aminobutyric acid GABA 30 minutes before bed shortened the time it took patients to fall asleep and increased the duration of their nonREM (rapid-eye movement) sleep, which is considered to be the deepest and most restful stage.

No joke!

Live boldly Lady Bold is art come to life! These stunning yogawear pieces embody designer Karina Foo’s love of ftness, fashion, and colour – perfect for anyone who loves working out and being bold. | 82 | April-May 2017

Laughter can: stimulate organs, especially your heart and lungs, and boost production of endorphins, or ‘happy hormones’; soothe tension, by simultaneously stimulating circulation and muscle relaxation; boost immunity – negative thoughts bring more stress into your system, which compromises immunity, but laughter actually releases stress-busting neuropeptides; and even ease pain by encouraging your body to make more of its own natural painkillers.

mind + spirit connections

You’ve got a friend Having a friend can keep a child active, say researchers at Cincinatti Children’s Hospital. “A child engaged in physical activity with a friend was less negative about exercise, and felt less self-conscious – having physically active friends also made it easier for overweight children to become active,” say the authors.

Gluten and mental health Gluten is known for causing gut distress; now an American Journal J of Psychiatry study shows s a link between gluten sensitivity and ADHD, autism, and schizophrenia, including hallucinations and paranoia – which all improved with a gluten-free diet.

Purple passion It’s well known that passionfower tea can treat anxiety and insomnia; now an African study has shown that passionfruit also contains serotonin, which regulates sleep.

Words of wisdom: Facing fear Emotional problems are among the most painful of all. Occasionally we may feel angry, sad, lonely, guilty, anxious, or frightened. When these feelings take over and become predominant, our lives can become emotional battlegrounds. What we do with our feelings is important. Are we going to act out in some way? Will we punish others or force our will upon them? Will we somehow abuse ourselves? The belief that we’re not good enough is often at the root of these problems. Good mental health begins with loving the self. When we love and approve of ourselves completely – the good and the so-called bad – we can begin to change. Part of self-acceptance is releasing other people’s opinions. Many of the things we’ve chosen to believe about ourselves have absolutely no basis in truth. For example, a young man named Eric was a client of mine several years ago when I was

seeing people privately. He was devastatingly handsome and made a good living as a model. He told me how diffcult it was for him to go to the gym because he felt so unattractive. As we worked together, he recalled a neighbourhood bully from his childhood who used to call him “ugly”. This person would also beat him up and constantly threaten him. In order to be left alone and feel safe, Eric began to hide. He bought into the idea that he wasn’t good enough. In his mind, he was ugly. Through selflove and doing positive affrmations, Eric has improved tremendously. His feelings of anxiety may come and go, but now he has some tools to work with. Remember, feelings of inadequacy start with negative thoughts that we have about ourselves. However, these thoughts have no power over us unless we act on them. Metaphysical lecturer and teacher Louise L. Hay is the author of Experience Your Good Now! ( from which this extract is used with permission. | 83 | April-May 2017

Move over, coffee There's a new fatigue-fghter in town, and its name is chocolate – but only if it contains 60 percent or more of cacao, compared to thhe average 11 percent in milk chocolate, say Northern Arizona University researcherss. Even better, if the chocolate is combined with the amino acid l-theanine, found in green tea, the two lower blood e pressure and increase focus and attention.

Visit www. natureandhealth. and sign up for our FREE weekly e-news, or follow us on Facebook, Twitter, and Instagram for inspirational quotes and photos.

natural beauty look good

Haircare heroes Whether your hair is too fne, too frizzy, or could just do with a colour hit, there’s a perfect natural product just for you. Grey hair When it comes to covering grey hair, avoiding toxins in conventional products - ammonia, PPD, parabens, propylene glycol, peroxide, resorcinol, metallic salts, mineral oils and GMOs, just for starters – is paramount for your health. Surya Brasil’s long-lasting cream colours contain benefcial botanical ingredients to richly colour and condition hair. Try: Surya Brasil Henna Hair Colours (www. au).

Heat damage

Dry hair Replenishing ingredients like silk, wheat protein, Siberian Dwarf Pine and macadamia oil are great for restoring hair texture and strength, but in order to work you need to use a mask treatment so they stay on for at least 15 minutes, or even overnight. To boost effcacy, wrap your hair in a warm towel. Try: Oblepikha Siberica Mask (, $24.99).

Technology has come a long way with hair styling aids, but they still cause damage. Argan oil is the best-known protective natural ingredient; sunfower, coconut, and macadamia oils are also excellent inclusions. Avoid using heat-protective products on hair roots, to prevent a greasy look. Try: Pure Hair Food Smoothing Serum ( au, $28.90). | 84 | April-May 2017

natural beauty beau look good

Hair loss Autoimmune disease, low thyroid, and stress are all possible culprits. Avail yourself of traditional Ayurvedic ingredients like turmeric and ginseng to stimulate hair follicles and new hair growth. Good nutrition and scalp massage with diluted rosemary or lemongrass essential oil will also help. Try: Aveda Invati Scalp Revitaliser (, $89.95).

Brittle hair Avoid shampoos containing chemical fragrances and sulphates, which strip natural oil, so worsening the problem. Use a gentle shampoo containing coconut oil that leaves hair feeling soft, not squeaky-clean and dried out. Try: Less is More Mallowsmooth Shampoo (, $40.00).

Fine hair Don't wash hair too often as this strips the scalp of natural oils. Natural starches from corn, rose, rooibos, and rice, act as lightweight thickeners, adding texture and volume without weighing hair down – they also make it easier to style hair. Try: De Lorenzo Dry Texture Spray (www., $23.50).

Colour-treated hair

Frizziness Oh, how those of us with thick, curly hair hate humidity! The key things to remember are to use a good conditioner and a lightweight leave-in detangling treatment or heat-protective spray if you use a hair drier or straightener. Natural ingredients that are particularly good for taming frizzy hair are calming chamomile, smoothing aloe vera, and nutritive, clarifying apple and lemon. Try: Bhave Super Nova Lean-in Elixir (www., $41.95)

This is more prone to sun and wind damage, so use products containing ingredients like coconut oil and jewelweed extract that moisturise and also contain antioxidants to protect hair from UVA and UVB rays, thus prolonging the colour’s life. Bonus: Coconut oil is high in lauric and linoleic acid, which improve shine. Try: Natural Instinct Colour Protect and Revive Conditioner (at Priceline, $9.99) | 85 | April-May 2017

Lisa Tristram is a natural skincare expert, aromatherapist, organic educator, and mind-body wellness teacher.

natural beauty organic skincare

All natural beauty Karin Berndl and Nici Hofer share easy-to-make natural, organic beauty treatments which really do work. Empress Sisi’s shiny hair rinse This old Austrian remedy was used religiously by Empress Elisabeth - ‘Sisi’ - of Austria, who was well-known for her beauty and charisma. To be used whenever you need to channel the ferce girl boss you are.

❃ Sunflower

seed mask

This face mask will help clear away impurities.

• 2 egg yolks • 2½ tablespoons Cognac • 1½ tablespoons raw apple cider vinegar Whisk the egg yolks and Cognac together until smooth. Work the mixture into clean, wet hair, brushing it through with a wide-toothed comb. Rinse out with

lukewarm water. Then rinse your hair out a second time, but this time add the apple cider vinegar to the water running over your hair (for extra shine). And that’s it: an Empress’ beauty routine! Enough for one application. Shelf life: Use right away Superpowers explained: Egg yolks add protein and strength to fne hair. Cognac adds brightness and shine to hair and creates volume. Apple cider vinegar detangles and de-frizzes hair, balances pH levels and gives hair super shine.

• 1 teaspoon honey • 1 teaspoon olive oil • 60g sunfower seeds, ground Warm honey in a double boiler. Once it is runny, take off the heat and add oil. Stir until blended. Now stir in the ground seeds. Let mixture cool so it is not too hot for your face. Apply a thick layer to clean skin, relax and allow the mask to work its miracles. And no nibbling on the face mask! After 30 minutes, wash off the mask and moisturise your skin. Enough for one application. Shelf life: Use right away Superpowers explained Honey has exceptional woundhealing, antimicrobial and antibacterial properties. Olive oil is highly antibacterial and anti-infammatory, protects and nourishes skin, and is high in vitamins, antioxidants, and minerals. Sunfower seeds are full of vitamins A, B, and E, as well as the benefcial fatty acids. | 86 | April-May 2017

natural beauty organic skincare

❃ Anti-ageing rose

facial oil

This nourishing oil’s superpower is to fght dry skin and it even has anti-ageing properties – what’s not to like? Life’s coming up roses! • 2 tablespoons rosehip oil • ½ teaspoon avocado oil • 6 drops rose absolute oil Simply pour all the oils into a small bottle and give it a good shake until they are wellmixed. And that’s it! Apply this precious face oil every morning and evening to cleansed skin. If you give the oil to a friend as a gift, it’s a nice idea to name it. We suggest ‘Magical Superpower Facial Oil’. Store in a cool, dark place. Shelf life: 4 months Superpowers explained Full of protein and fats, avocado oil is ideal for dry skin. It is rich in vitamins C, E, and K and magnesium and potassium. Rosehip oil is very high in important essential fatty acids and helps regenerate damaged skin tissue. It penetrates deep into the skin and stimulates collagen production. It is also moisturising and anti-infammatory and helps to heal wounds and soften scars. Rose absolute oil is antibacterial, antiviral, antispasmodic, has rejuvenating properties, and promotes a glowing complexion.

Sea salt body scrub There is nothing like a dive in the salty sea to give your skin sun-kissed softness. This scrub will give your skin a holiday-like glow, minus the tan, but hey, it’s the 21st century and tans are not so hot these days. (Seriously, protect your skin: wear sunscreen!) • • • • • • •

1 tablespoon coconut oil 2 tablespoons avocado oil 3 tablespoons sea salt 10 drops peppermint essential oil 5 drops eucalyptus essential oil 3 drops lemon essential oil 3 drops sage essential oil (do not use sage essential oil during pregnancy)

Melt coconut oil in a double boiler. When soft, take of the heat and stir in avocado oil. Let mixture cool. Add salt and essential oils. Stir. Transfer to a glass jar and keep in a cool place. Use this scrub once a week all over your body for smooth, glowing skin. Store in a cool, dark place. Shelf life: 4-6 months Superpowers explained: Coconut oil has amazing moisturising and nourishing properties. Sea salt is a disinfectant and full of minerals. Peppermint oil boosts energy; sage oil is stimulating, invigorating, antiperspirant, and antibacterial.

This is an edited extract from All Natural Beauty by Karin Berndl & Nici Hofer published by Hardie Grant Books and is available in stores nationally. | 87 | April-May 2017

natural beauty natural beauty

Natural beauty Beauty editor Lisa Tristram fnds the best natural budget buddies and beauty sleep boosters, and chats to founder of Spaceuticals, Michelle Reeve.

Are you mentally stuck? Your mind consumes and assimilates your thoughts and conclusions about life daily. But unlike physical digestion, which is automatic, we must be mindful of which thoughts contribute to growth and development, and which become stagnant or keep us stuck. As with gut health, we need to eliminate as well as assimilate because stress affects both psychological health and physical appearance - break-outs, fne lines and wrinkles, sallow or sagging skin. To look and feel your best, let go of detrimental thoughts you may be holding onto. Leigh-Ann Comarmond is the creator of Mindful Beauty Therapy™.

Beauty editor’s pick I just love Spaceuticals Lactic Cleanser (www., $$69.00) – it contains 10 percent lactic acid, which refnes, frms, and hydrates skin, plus 20 high-end botanical actives to deeply nourish, repair and protect new skin cells. I fnd my skin is clearer and brighter, and that make-up looks so much better. Best of all is the creamy, silky-smooth texture as you apply it - so luxurious!

Protect your skin

Star ingredient: Birch Trad ditionally regarded as a sacred tree in German and d Slavonic cultures, both the sap and a decoction of le eaves were used to treat skin diseases and heal wouunds. Birch contains favonoids which, when taken inte ernally, detoxify the body, stimulate metabolism, and d eliminate excess fuid. Try: Weleda Birch Body Scrrub ($17.95) and Birch Cellulite Oil ($32.95), ww w.weleda, | 88 | April-May 2017

Kylie’s Professional Mineral Goddess Luxury Cream Foundations is the perfect choice as chilly autumn winds start to blow; as well as providing your choice of sheer to full coverage,the formula is enriched with shea butter, jojoba and rosehip oil to hydrate and protect skin. p y

natural beauty natural beauty n

Wake up ove y Of all the beauty tips, getting your zzzs is the best – even better if you use products which regenerate skin while you sleep. Try: Qsilica Beauty Sleep Night Cream ($29.95), with anti-ageing green tea and silica to strengthen skin; Vanessa Megan Intensive Organic Night Repair Oil (, $89.95), a lush blend of omega-rich pumpkin seed and macadamia oils; and Antipodes Saviour Balm (at Priceline, $38.00), which contains vinanza grape and totara extract to stimulate synthesis of type III collagen.

Pamper yourself Treat yourself to these beautiful 100% natural and pure vegetable soaps from Avoca Gardener.

Nature & Health loves … zk’in Line Smoothing Serum, with Acmella oleracea, a clinically tested wrinkle-smoothing extract from the paracress plant. It is also 95.05% certifed organic, for a zero tolerance to approach to unnatural ingredients and non-irritation to skin.

Green queen

Budget buddies Get the essential basics down pat, without spending a fortune!

Make-up Physicians Formula Organic Wear Natural Tinted Moisturiser (at Priceline, $24.95)

Moisturiser Ellier Olive Oil moisturiser (, $19.99)

Body wash Sukin Soap free Body Wash (, $11.95)

Michelle Reeve, founder of Waterlily Spa and the Spaceuticals range. www.waterlilyskin What inspired the range? The cornerstone of the Waterlily philosophy is the use of clinical-grade essential oils and pure botanicals; this inspired my researching of cosmeceutical actives that generate a more remedial and corrective prescription for skin - and Spaceuticals was born. What's your favourite ingredient? The precursor to most skin

disorders and premature ageing is infammation. Niacinamide (vitamin B3).  is a total rock star when it comes to soothing infammation, reversing fne lines, brightening pigmentation and boosting hydration. Such a hardworking and versatile vitamin, with visible anti-ageing benefts! What's your favourite self-care ritual? I’m a massive Bikram yoga fan - not only to keep my body strong, but I love how it detoxes both body and mind. Afterwards, I replenish my skin with our hero product Q10-Omega Serum – it's like receiving a deeply nourishing spa facial.

Lisa Tristram is a natural skincare expert, aromatherapist, organic educator, and mind-body wellness teacher. | 89 | April-May 2017

organic living industry insider

Grow your own For anyone wanting assurance about food safety, there’s only one thing better than buying produce with the certifed ‘bud’ logo – and that’s growing it yourself!

Australian farms growing fruit and vegetables or a simple pot of mint and thyme on your balcony, everything can be grown in accordance with the Australian Certifed Organic Standard requirements. Yes, you can grow your own certifed organic grade produce from home – provided you avoid synthetic pesticides and herbicides and convert to garden products that can be used on a certifed organic farm. These products are called Allowed Inputs and Approved Products, and you can fnd a variety of types and brands at Allowed Inputs may be used by certifed organic farmers to manage pests and weeds, and to complement preventive organic farm practices like companion cropping, rotations, mulching, and organic fertilising. An example of an Allowed Input used by certifed organic farmers is Seasol’s Complete Garden Health Treatment, which won the Australian Organic Reader’s Choice Product of

A home veggie patch guarantees fresh, healthy produce – but only if your garden products comply with organic standards.


Dr Andrew Monk is the Chairman of Australian Organic. www.

T isn’t surprising that more urban folk want to grow fresh veggies and herbs in their own backyard. This desire for home-grown produce stems in part from a growing awareness of the herbicides and pesticides used to grow nonorganic fruit and vegetables, along with other synthetic chemicals used to preserve shelf life, colour, appearance, and more. As Australia’s largest network of organic businesses and farmers, our focus is to educate consumers about certifed organic products, and why you should look for our Australian Certifed Organic “Bud” logo. While many consumers look for certifed organic labels when purchasing fresh produce, packaged food and drinks, and skincare, many don’t consider whether they are getting truly organic and organic-approved products when it comes to what they use in their garden. Whether it’s one of the hundreds of

the Year Award in 2016, via ABC Organic Gardener magazine. Another example is Snail and Slug and Slug Killer from Protect-Us Australia Pty Ltd. Garden products that wear the ‘Australian Organic Registered Input’ logo may be used by certifed organic farmers because they are produced to comply with the Australian Certifed Organic Standard ‘s strict requirements. Look for this logo when buying your garden products, too. As an avid organic home gardener, you might not be visited by ACO for the rigorous auditing and produce testing that our our own farmers are subjected to - but you can still feel safe knowing you’re using non-toxic products in your garden that align with ACO’s organic values. As long-standing organic farmer Robert Bauer has told me many times, he loves to see people growing food for themselves as it is a great way to be reminded about how much hard work goes into producing the organic food they buy at store level, and appreciating the additional costs and value attached to that. Happy gardening, happy eating, and happy appreciating! | 90 | April-May 2017

organic living get down and dirty

Meet the fun guys Rosemary Ann Ogilvie shares the joys of growing (and eating!) your own mushrooms.


IRST, it must be admitted that mushrooms rank high on the scale of unreliable crops for home growers, thanks to their unpredictable nature and the lack of sophisticated climate control and pasteurisation equipment used by commercial growers. However, patience, perseverance, trial and error – and scrupulously clean hands at every point – can produce abundant crops in even tiny spaces. And the challenges make it all the more rewarding when that frst crop appears! Choosing oyster mushrooms increases your chances of success as these are the easiest and most forgiving to grow – quite surprisingly, given their hefty retail price tag. Old paperback books, phone directories, stacked egg cartons, and cardboard cartons cut into squares about the size of a paperback make ideal substrates. You’ll also need a large, strong polythene bag such as a kitchen tidy bag, oyster mushroom spawn (available from Aussi Mushroom Supplies www., or Forest Fungi www. and a lidded cardboard box or other container large enough to hold the substrate.

Get growing

• First, pasteurise the substrate material. Boil enough water to cover it. While water is boiling, with freshly washed hands take a generous few handfuls of the spawn – again, depending on the size of the substrate – and break it into small grains. Place the substrate material in a large clean baking dish. Pour in the water, and press down on the material to keep it under the water until bubbles stop rising. Leave until cool, then drain of excess water. • Generously sprinkle the spawn in between egg cartons or cardboard sheets, or over several pages at the beginning and end and through the book. The more spawn you use, the quicker the mushrooms will grow and the less likelihood of contamination. • Press down on the material to make it as fat as possible. Place in the polythene bag, close the top of the bag and bind tightly with string or tape. Sealing it retains moisture and increases carbon dioxide levels, which prompts the mycelium to grow. • Place the bag into the container and close the lid. Store in a warm spot: for optimal

Mushrooms are rich in polysaccharides, which directly enhance the immune system.

production: the temperature should range from 10-21°C for the King, Grey, Tan and White Oyster mushrooms; 18-28° for the Pink Oyster; and 21-29° for the Yellow Oyster. • During the next few weeks (it may take up to six or eight), the mycelium threads will invade the substrate. When it’s completely white, remove the tie and open the bag. This sudden reduction of carbon dioxide levels prompts the mycelium to stop growing and start fruiting. Put the bag back into the container, but leave both the bag and container open. Put the container in a place that is a few degrees cooler than where it was previously. • It’s important to keep the material moist at this point, so spray with water twice a day. Once the pin mushrooms appear, spray only the ‘walls’ of the plastic bag rather than directly on the mushrooms. Growth from pinhead to mature mushroom is rapid - just a few days. Be sure to harvest the mushrooms before the edges of the caps start to turn upwards. | 91 | April-May 2017

❃ Life cycle Understanding the mushroom’s life cycle can boost your chances of success. Mushrooms are the reproductive fruits of dense networks of root-like cells known as mycelium. In nature, this root system sprawls wildly in every direction. Once its food supply runs out, or it encounters some other environmental stress, the mycelium enters survival mode: i.e. mushroom production that will enable its spores to be released to the wind and taken to a safer place to live.

organic living eco style

Culture club Support traditional artisanal culture and the people who produce it with these stylish picks from Katie Roberts.


ASS-PRODUCTION of clothing and the secondhand clothing market are impacting the traditional knowledge of creating wearable art that has long been a part of global cultural identity. Keep it alive by supporting these labels.

Accompany This curated collection of handmade items partners high-end and deluxe fnds with social consciousness. www.

Tibetan socks These cute slippers are made by women in Kathmandu villages, providing them with income and aiding local education initiatives. www. | 92 | April-May 2017

organic living eco style

Two minutes with … Adrien Field, founder of Tibetan Socks

Globe In Making an impact in the makers’ communities through fair pay, employment of women and disabled people, and by partnering with charities, Globe In caters for all folks, including vegans.

Indigenous These timeless pieces tick the trifecta - organic, Fair trade e, and artisan-made – and will complement every wardrob be.

Why is it important to support global artisans? Ultimately it's a question of whether we want to live in a synthetic world of mass-produced products that potentially harm the environment, or support businesses promoting social wellbeing and economic opportunity. If we connect to products we use and their human provenance, we’re less likely to be wasteful. How do Tibetan Socks help the women who make them? Knitting is one of the few work opportunities available to the women of this region. They can earn a dignifed income without leaving their children. In Nepal, thousands are still without homes after the 2015 earthquake. And knitting is a cathartic outlet to pass the time and gather together. Katie Roberts is an environmental scientist focused on sustainability education in the fashion industry. Workshops | Nationwide Events | Clinic Open Days | Special Offers


Leader of the natural medicine industry | 93 | April-May 2017

1800 456 855 |

organic living protect your nest

Natural home Pamela Allardice has the latest in natural lifestyle tips and homewares to change your world for the better. Feed the birds Support bird life over winter by putting up a bird feeder. Bonus points for this ceramic swing one, that gives birds a play as well. www. thedesigngiftshop.

Campa for peace In 2001, the UN General Assembly declared 21 April as the International Day of Peace. The US government spends 25 times more on the military as it does on overseas aid, and Australia 5 times as much. For World Peace Day: • Organise your own event. A fast, or a party with peace movement music: “All we are saying is give peace a chance ...” • If a politician could do something, what should it be? Write a letter to them with your idea, and copy your local paper. • Gandhi said: “Be the change you wish to see in the world.” If there is one small thing you could do for peace, do it. • Measure happiness in smiles per hour. On World Peace Day, smile at people. • Choose an issue or a region of confict, and fnd out as much as you can about what is happening. Try to hear both sides. Keep up to date with news. • Find a pen pal via social media ‘from the other side’, and share your thoughts and ideas in a non-judgemental way.

Feather your nest this autumn Roo Raa cushions are repurposed from vintage tribal garments, and produced to Fairtrade standards by Thai artisans. www.theluxe

Set up a co-op

In wonderland! The Alice lamp is made from upcycled factory second china, and comes in three sizes, just as Alice did after drinking the Potion.

Cooperatives involve people working together, using economies of scale for mutual fnancial beneft. Members control trading practice and proft distribution, and are run democratically – one member, one vote. Today there are cooperatives for producers, consumers, housing, school-runs and even babysitting. It only needs three of you to get started. Try: • A dog-walking cooperative, in which each person takes turns to walk everyone's dogs. • A food cooperative, with each member going to the wholesale market once a week to purchase fresh produce. Work out your rules: set out what members are going to get and what they have to put in (time, skills, membership fee) plus how it is going to operate (meetings, responsibilities). This constitution should be signed by all the members. | 94 | April-May 2017

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organic living top tips & great i



is the month to...

Treat yourself y You deserve a spot of well-earned indulgence with certifed organic Alter Eco Sea Salt Chocolate Truffes. Seriously YUM. u

Love your laundry Positive change starts with one small step, like swapping to the Goodnight Co’s chemical-free laundry detergent, made with oleic soap, seaweed extract, and lavender oil (www.

Be a bush beauty Australian indigenous healer David Buranjali’s knowledge of native botanicals has been harnessed into a new sciencebacked natural skincare brand, Pure Jali Organics.

“Te measure of a person is not where they stand in times of comfort, but in times of challenge.” Martin Luther King

Wear a hat

Date night

Did you know you lose more core body heat through your scalp than anywhere else? Keep your head toasty warm this autumn with this elegant vegan felt foppy hat from Askida.

Go crazy for cactus Nopal Cactus Powder contains pectin, which binds to cholesterol and expels it from the body, plus anti-infammatory phytochemicals called betalains.

Clear the air! Cooler weather means closed doors and windows – but it doesn’t have to mean stalesmelling rooms. We like Buckley & Phillips Aromatics 100% natural, non-aerosol room spray in Simply Vanilla (www.

Wear coffee to go-go Clothing made from recycled PET plastic bottles is so last year – sustainable ftness apparel pp company p RUMI X uses fabric made m from ecoe friendly S.Cafe Technnology, whichh recycles cofffee grounds. Clever! www. rumixfeel g

Our new fave tipple is Impressed Coldpressed Date Night Juice. Blended with dates, cinnamon, sea salt, almond milk and vanilla, it’s the ultimate dairy-free drink. www. ImpressedJuices.

Let your light shine Especially if it’s from an eco-friendly 100% natural soy wax Green Tea and Lemon Candle, in an upcycled glass container with a leadfree fbre wick. www. blackarrow candles.etsy. com

For more great natural health and lifestyle ideas, visit Like us on Facebook, and be in the running for our fabulous weekly Freebie Friday giveaways,! | 98 | April-May 2017

Tired of being tired? *

Floradix may help maintain energy levels! Floradix contains a source of iron balanced with a range of B Vitamins. When taken as directed on the label, Floradix may assist in the maintenance of general health for the whole family, from young children to expectant mothers and elderly people. Floradix is a special liquid formula that: Contains iron in a soluble form Contains herbal extracts Contains Vitamins B1, B2, B6 and B12 *Iron supplementation may help reduce tiredness and fatigue when the dietary iron intake is inadequate. Always read the label and use only as directed. If symptoms persist, see your healthcare professional.


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Nature health aprilmay 2017  
Nature health aprilmay 2017