Go Mag Issue 69

Go Mag Issue 69 is packed with great articles full of effective, simple solutions to help you stay in shape this season!






ISSUE 69 • 2023


The festive season is upon us, and we at Go magazine are thrilled to bring you an issue brimming with inspiration, information, and of course, indulgence! We hope you love our cover as much as we do! Featuring the vibrant green sponge cake with raspberry chia jam, whipped coconut cream and fresh fruit! Check page 15 for the recipe! A special shoutout to Melrose Health for sharing this mouthwatering recipe with us. As the year winds down, many of us reflect on our health and nutrition. In this issue, we dive deep into the world of diets. From the heart-healthy Mediterranean way, the low-carb benefits of keto, to the plant-based revolution, we explore them all. Our goal? To help you find what resonates with your body and lifestyle. The festivities also bring along the constant dilemma – what to gift our loved ones? Fret not! Our curated gift guide is here to reduce the Christmas confusion. On the topic of self-care, delve into our segments on skin health, and understand how protein supplements can be beneficial for all. The wellness journey in this issue doesn't stop there. We shed light on the essential benefits of vitamin B12 and the soothing and healing powers of aloe vera. Moreover, our expose on regenerative farming is a must-read, emphasising the symbiotic relationship between healthy soil, nutritious food, and a thriving you. Lastly, as you enjoy the holiday season, celebrate good health, and


cherish moments with loved ones! We also encourage you to drop by your local Go Vita store, our experts are always on hand to offer valuable health advice to keep you radiant throughout the festive period. Wishing you joy, wellness, and a very Happy Holiday Season! Be well! Ann Cattelan BSc Editor

NutriVital Aged Garlic One-a-Day contains aged garlic Allium sativum (black garlic) traditionally used in Western herbal medicine to relieve the symptoms of mild upper respiratory tract infections and clear respiratory tract mucus.


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Issue 69 ISSN 1832-5556 Editor: Ann Cattelan BSc • hworks@bigpond.net.au Content Editor: Pamela Allardice • pamelaallardice@bigpond.com Art Direction: Tanya Lee Design • tanya@tldesign.com.au Advertising Inquiries: marketing@govita.com.au


The views expressed in Go are those of the original authors and not those of the Editor or the Publisher. Every care is taken to compile and check the content of the publication for accuracy, but the Publisher, authors, their servants and agents are not responsible or liable for the continued currency of the information or for any published errors, omissions or inaccuracies, or for any consequences arising therefrom. The inclusion or exclusion of any treatment or product in editorial or advertising does not imply that the Publisher advocates or rejects its use. Information presented is for information purposes only and is not intended to replace advice or treatment from qualified healthcare professionals. The images used in this publication may not be accurate representations of products or items described in articles – images are for illustration purposes only. ©2023 Go Vita. Published by Healthworks Consulting Pty Ltd ABN 13075151629, on behalf of Go Vita. All rights reserved. No part of this publication may be reproduced by any process in any language without the written consent of the Publisher.

Privacy Policy: You have received this publication as a result of information you have supplied to us. If you do not wish to receive it please let us know by phoning 1800 21 21 00. A healthy earth means a healthier you. We use recycled and recyclable material wherever practical without compromising the quality or effectiveness of our products or service.

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The Silly Season Survival Guide

3 Stay serene (as much as is possible:) There is an old saying that goes: “Blood may be thicker than water – but it also boils faster”. Whether that is true or not, it certainly sums up several common side effects of the silly season: stress, depression and frustration. These feelings may be caused by family arguments, misunderstandings and long- standing feuds, or grief and loneliness for a partner, friend or family member who is no longer present, and exacerbated by the feeling that ‘everyone else has someone at Christmas time’. Make plans for the festive season that suit you, which may not necessarily mean spending time with people that upset or use you, or at least limiting that time. Arming your mental and nervous system with natural medicines that soothe the nerves and support mental function is also very wise. Go Vita loves … Supplements containing saffron extract to support mood balance, vitamin B6 for stress relief, plus reishi, which is traditionally used in Chinese medicine to relieve fatigue and calm the mind.

The Go Vita team’s top seven tips on how you can eat, drink, be merry – and thrive!

1 Beat the bloat: Overeating is more likely in the lead-up to Christmas, as we do our best to meet up with family and friends; so is indulging in foods that we may not be used to eating often, such as

Go Vita loves … KFibre Pro Prebiotics + Probiotics , an evidence- based, 100 percent natural, non-GMA, low-FODMAP and gluten-free formula to ease digestive discomfort, and maintain intestinal health and microbiome balance.

rich desserts, creamy sauces, heavy puddings and sweets. One of the easiest ways to avoid bloating, indigestion, wind, heartburn and constipation is to give your gut a little extra love by increasing and maintaining the fibre content in your diet. Green leafy vegetables, fruits, whole grains, nuts and

seeds, chia seeds, and LSA mix are all tried-and-true sources of soluble and insoluble fibre. However, if your diet is disrupted due to social and work events, take out insurance in the form of a gut health management powder supplement. Simply add a spoonful to cereal, juice, a protein shake or a smoothie or mix into healthy bliss balls, and your digestive health will stay on track.

2 Have yourself a green little Christmas: Feeling seedy? Late nights and rich foods can tax your digestive system and make you feel sluggish. Adding a daily dose of antioxidant-rich supergreens, like alfalfa, barley grass, wheatgrass, broccoli, kale, chlorella and spirulina, to your morning smoothie will give you two to three daily servings of vegetables in five minutes flat. It will also detoxify and alkalise your system, support healthy digestion and elimination, counter free radicals in the body and provide sustained energy.

Go Vita loves … Proganics Organic Greens Plus Probiotics , a blend of seven highly concentrated fibre-rich green superfoods, plus prebiotics and heat- stable live probiotics to promote good gut health and strengthen immune activity.


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4 Give yourself a nourishing present: Rushing around to get last-minute presents and meeting up with and entertaining friends are all part of the silly season, but despite the excitement and fun, it can leave you depleted

and exhausted. In particular, raising a festive glass or two will deplete your blood levels of B-group vitamins and potassium, leaving you with little energy or mental focus. Treat yourself to a high multivitamin, mineral and herbal tonic – a liquid is easier to swallow than a tablet or capsule for many people.

Go Vita loves … Hivita Multivitamin Minerals & Herbs , a vegan-friendly blend of vitamins A, B-group, C and D3 to support vitality and stamina and encourage a healthy stress response in the body, as well as important minerals, including nerve-soothing magnesium, and herbs to boost immune and nervous system function. They also have a children’s version of this product, which is a great idea – keep a bottle handy for littlies who are exhausted towards the end of school term, and slip it into their juice or gummies. 6 Stay Hydrated with herbal boosts. The festive frenzy, combined with the consumption of salty foods and alcoholic drinks, can easily lead to dehydration, leaving you feeling tired, having a headache or even dry skin. Staying hydrated isn't just about drinking water; infuse your hydration routine with herbal teas like peppermint, chamomile, or ginger. Not only do these teas keep you hydrated, but they also offer a host of health benefits from aiding digestion to reducing inflammation and providing a calming effect. Keep a thermos of your favorite herbal blend with you, and sip throughout the day. Your body will thank you for the extra boost of hydration and the added therapeutic benefits of herbs. Go Vita loves … Organic India Teas , a curated selection of pure, aromatic, and beneficial herbal teas that cater to different needs, ensuring you're well- equipped to handle the demands of the holiday season. Whether it's the digestive boost of peppermint or the soothing qualities of chamomile, there's a blend to keep you refreshed and revitalised.

5 Look for LEADS: This acronym stands for “Laugh, Eat, Activity, Discuss, Sleep”. Each of these words has the potential to act as a circuit-breaker. Use them to help you defuse the impact of stressful events and toxic people, and instead approach

them with a relaxed and open mindset. Hopefully, LEADS will help

7 Eco-Friendly Gifting Made Easy: As the festive season approaches, the pressure to find the perfect gifts can mount. Why not consider a more thoughtful and eco- friendly approach. Hop into your local Go Vita store and create a custom hamper filled with organic and natural goodies. From organic chocolates and health foods to natural body and beauty products, you have the opportunity to curate a truly personalised gift. Not only do these hampers speak volumes about your consideration for the recipient's wellbeing, but they also reflect your commitment to supporting sustainable, eco- friendly choices. So, this Christmas, reduce the stress and environmental footprint with a Go Vita eco-hamper.


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Blue Zones: the Mediterranean secret to longevity

Dr Damian Kristof discovers why the time-honoured Mediterranean Diet can significantly improve your health and longevity.

sun-warmed tomatoes, crisp cucumbers, capsicums as sweet as

Deep in the heart of the Mediterranean, there are two islands called Sardinia and Ikaria. They are both renowned for their remarkable longevity statistics, which continue to intrigue scientists and researchers. The so-called Mediterranean Diet, which emphasises the minimally processed fresh fruit, vegetables, legumes, grains, herbs, fish and olive oil that are widely consumed in this area, has become one of the most popular diets in the world, and is strongly linked with improved heart health and a reduced risk of cancer and depression.

strawberries, a little fish or goat meat, bread, lashings of tzatziki and the freshest, fruitiest olive oil you could imagine. For the duration of our stay, these foods formed the template of every meal we ate; from time to time, potatoes, spanakopita, chicken and fava beans and chickpeas put in an appearance as well. A different perspective Then more recently, Marcus and I travelled to Sardinia to meet Dr Ivo Pirisi. He is a world-renowned longevity authority who was once closely connected to the Blue Zone model, but is now more sceptical of its finite and deliberate framework. of ‘modern’ inhabitation of Sardinia, the diets of centenarians have varied from being strongly plant-based (but not vegan or vegetarian) to almost purely carnivorous, as well as featuring consumption of substantial quantities of cheese and wine. It is fair to say that during our Sardinian stay, we ate like kings! Salad, handmade cheeses, mouth-watering fresh meat, yeast-free breads, olive oil, luscious fruit and delicious wines rich in flavonols like resveratrol and with the highest content of OPCs (oligomeric proanthocyanins) in the world. Three key similarities So – what did we learn from observing these two quite different versions of the Mediterranean Diet in two separate and distinct countries? What do they have in common? Pirisi presented us with a scenario where coincidence and several other factors could have played a much more significant role in the longevity outcomes of these areas than their traditional diets. We learned that, in the 4,000 years

Interestingly, even though the diets eaten on these two islands are both put under the same banner of the Mediterranean Diet, they are actually very different. Let’s identify the three key reasons behind the efficacy of the Mediterranean Diet. Longevity insights Marcus Pearce and I are fascinated by the topic of longevity. We have travelled to Ikaria (nicknamed ‘the island where people forget to die’) and Sardinia for the past seven years, to understand the secrets of these idyllic havens and to share them with attendees at our Longevity Experiences.

A little history: in 2016, Marcus and I went to Ikaria for the first time, where we met Thea Parikos. Parikos became world- famous after featuring in Dan Buettner’s research expose of the world’s Blue Zones (areas around the world where inhabitants routinely live to 100 or more years old, and remain in good health), which was published in National Geographic. During that 10-day trip, we experienced what we thought was the secret behind Ikaria’s status as a Blue Zone: a diet featuring fresh feta,


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1 The food that is eaten on both Sardinia and Ikaria is seasonal. It is rare for food to be bought or eaten out of season. For example, when we were there we ate spanakopita, which is usually made with spinach – but because it is not in season during summer, amaranth leaves were substituted. 2 Sardinian and Ikarian diets are not influenced by fads and food fashions ; the people there are unlikely to define themselves as being a carnivore or herbivore, or as following any other dietary regime. Instead, they focus on having a small plate of legumes, protein, vegetables and fruit for each meal. Nor do they necessarily eat three meals a day, it might be two or even five, but they never overeat. 3 Last but definitely not least, food eaten on these islands is local. It is either home-grown or purchased from local farms or community plots, and shared among friends and family. This means that both islands eat what is available, rather than what is imported, which benefits their health and the environment.

Local, seasonal and balanced eating could well hold the secret to longevity!

Longevity Experiences 2024 to Ikaria and Sardinia Join Damian and Marcus at one or both longevity hotspots in 2024. Ikaria: August 22-31 Sardinia: September 1-10 All the details at: 100notout.com

Dr Damian Kristof is a nutritionist, naturopath, chiropractor and highly sought after speaker on optimal health and wellness.

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ISSUE 69 • 2023

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Greening Your Diet

Contrary to what Kermit the Frog said, it is easy being green. Naturopath Susan Gianevsky reports.

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This year, I made a commitment to myself to live an even greener life and to dedicate all of my health and lifestyle choices to being as green as possible. Our world has changed and so have I, especially with my choices around the food that I eat and the supplements

planet. As a result, I have discovered that I have become closer to, and more in tune with, the ebb and flow of nature. I want to share this message with everyone I meet: that it is up to us to keep our planet happy and harmonious, and to be grateful for all that nature gives us. I believe

I take. It is not enough to simply eat well; we need to become more aware of where our food

we are all responsible for the welfare of our world, and we all need to play a part

comes from and how it is grown, the impact it has on our health and whether our individual body type is capable of digesting and metabolising it, as well as its effects on

in changing our carbon footprint. Each of us can

contribute towards making this happen by supporting nature.

Green choices When I share my food and diet choices, people sometimes

the environment. In addition to food purchasing choices, I have also made a commitment to prioritising the decisions I make around caring for my skin and hair and the products I buy for my home, to ensure that, as much as possible, they align with supporting the

assume that I just eat vegetables and hummus every day, which of course is not true. Eating green means eating whole, nutritious, minimally processed foods that are healthy for you and sustainable for the environment. I am

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ISSUE 69 • 2023 Always read the label and follow the directions for use.



determined that everything that enters my body and my home is sustainable in every way, so my diet is based on a variety of whole foods and my supplements are plant- based. Variety is the key: I have had people say to me, “Oh, I eat lots of kale and hummus,” and I will answer, “That’s a good start – but we need much more variety than just kale and hummus!” With the viral loading that is still circulating in our post-CoVid world, we need more than fruit and vegetables to build immunity. I am now advising clients and readers to add plant- based supplements to their health regime. Green supplementation begins with choosing 100 percent pure and plant-based products which the body recognises and can use, just as it recognises the food you eat and

knows how to metabolise it. Twelve months ago, I shifted to taking a trio of 100 percent pure and sustainably produced plant-based iron, vitamin D and calcium supplements, and there is no going back for me. My skin is glowing, I have much more energy, my immunity is strong and, being plant-based, these supplements help to keep my digestive system in peak form. Eating – and supplementing - green means eating whole, nutritious, minimally processed foods that support your health as well as the health of the environment. I am selective about what I choose to eat and now I am just as selective with the supplements that I take. Nothing synthetic lives in me. Susan Gianevsky is a naturopath, homeopath and author, with 30 years of experience in the natural health industry.

Vibrant Green Vitality Smoothie Ingredients: • 1 cup baby spinach or kale, washed and drained • 1 ripe banana • 1/2 avocado, pitted and peeled • 1/2 cup cucumber, sliced • 1 green apple, cored and chopped (keep the skin on for added fiber) • 1 tablespoon hemp, chia seeds or flaxseeds • 1 tablespoon Vital ALL-IN-ONE powder • 1 cup unsweetened almond milk or coconut water • A squeeze of fresh lemon or lime juice • A handful of fresh mint or parsley (optional, for a refreshing twist) • Ice cubes (optional) Directions: Place all ingredients in a blender. Blend on high speed until smooth and creamy. Taste and adjust the thickness by adding more almond milk or coconut water if desired. Pour into a glass, garnish with a sprig of mint or a slice of cucumber, and enjoy!

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Understanding the Keto Diet

What is the Keto Diet and how does it work? Most importantly, could it be the right weight loss program for you?

A ketogenic diet means that you reduce the amount of carbohydrates you eat, and avoid starchy vegetables and fruits. In addition, you eat a moderate amount of high quality protein, like lean meat and salmon, and increase the amount and type of fats you eat, especially nuts and oils that are rich in ketogenic medium-chain triglycerides (MCTs). MCTs help the body to break down fat in the liver, creating metabolic by-products called ketones, such as beta-hydroxybutyrate (BHB), that put the body into a state of ketosis, in order to produce energy. Achieving ketosis The principal driver behind the diet’s philosophy is that, by depriving the body of carbohydrates, it is forced to burn fat for energy, as opposed to eating carbohydrate-rich foods which the body uses to make glucose and then burns that for energy. Since glucose has the quickest uptake into the cells, it is ordinarily the body’s first choice for energy, rather than stored fat. There are different versions of the Keto Diet, but the general aim is to strictly reduce the amount of carbohydrates you eat, to around 10 percent or less of total daily calories. Fibre-rich vegetables should make up most of the carbohydrate content. Dietary protein content should be around 20 to 30 percent, and the most daily calories – between 40 and 75 percent – should come from fats. Adherents of the Keto Diet often report that, in addition to experiencing quite rapid weight loss, they rarely feel hungry or experience cravings for sweets or carbohydrates, and they also enjoy increased mental acuity and focus and more and

longer-lasting physical energy, improved athletic performance and recovery times, especially during

endurance training. It is possible that the Keto Diet may be of particular benefit to diabetics, with a scientific review

showing that it has the potential to lower blood sugar levels and reduce the amount of medication for type 2 diabetics. Occasional side effects may include headache, dizziness and stomach upsets, such as constipation; however, these may be minimised or avoided altogether by increasing the intake of dietary fat gradually, rather than all at once. Some health experts advise that the Keto Diet may not be the best choice for people with elevated cholesterol or other heart disease risk factors, due to the potential for high intake of saturated fat from animal products; however, this is easily resolved by using a plant-based fat source, such as coconut oil-derived products, which provide a rich source of MCTs. Increasing MCTs It is easy to up the MCT content of your diet. Simplest of all is to use MCT oil to make your salad dressing, which also helps with nutrient absorption from your salad greens. Try a blend of creamy mashed avocado, lime juice, a few drops of chilli oil, sea salt, crushed garlic and pepper with MCT oil – whiz the


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Go Vita loves … Melrose MCT Oils , which are palm-free and made from 100 percent organic, sustainably farmed coconuts, fractionated in a four-part process to extract all the nutrients, including C6, C8 and C10 MCTs. Melrose MCT Oils provide fuel for the mind, to create rapid and natural energy to the brain, and fuel for the body, with MCTs being rapidly absorbed and converted into ketones to burn fat and produce energy to keep you going. Choose from Kick Start, for natural energy, weight loss and keto support, Brain Power, for mental clarity and to improve focus and clear brain fog, and Energy and Exercise for fuel training, lasting energy and keto support.

whole lot in your food processor, and adjust oil and juice to create the consistency you prefer. Or, experiment with combining soy-based mayonnaise, MCT oil, seeded mustard, apple cider vinegar and perhaps a splash of Worcestershire sauce. Another idea is to add MCT oil to your morning smoothie or latte; as a plus, you will feel full and satisfied right through until lunch. Shake up (pun intended) your usual smoothie blend with coconut milk, MCT oil, natural vanilla essence and stevia. Make an aromatic dandelion coffee ‘shot’ and add that as well. Or, try your hand at using MCT oil in no-cook bliss balls and other healthy bite-sized snacks like gummies, or ‘bulletproof coffee’: a blend of black coffee, butter or ghee and MCT oil, it’s a great carb- and sugar-free kickstart for your morning.


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The Beauty of

Boost absorption When purchasing a vitamin B12 supplement, it is important to check that it contains the activated form of the nutrient, called methylcobalamin. Other forms of vitamin B12, such as cyanocobalamin, have to be converted to methylcobalamin in order for it to be correctly and optimally utilised by the body. Activated vitamin B12 supports haemoglobin formation and the metabolism of proteins, carbohydrate and fats, aids healthy red blood cell production and blood health, supports cardiovascular and nervous system health and cognitive function, and boosts energy production. Recent discoveries • A recent study revealed that even minor B12 deficiencies can lead to cognitive impairments and memory challenges. The research indicates that sufficient levels of B12 can not only counteract these issues but may also play a role in mood regulation, further proving its centrality to brain health. • With the rise of plant-based diets, scientists underscore the necessity of B12 supplementation to ensure optimal health for vegetarians and vegans. The beauty of B12 is truly multi- faceted, spanning from cellular energy to cognitive wellbeing.

Also known as cyanocobalamin or cobalamin, vitamin B12 was first identified in the 1940s, when it was discovered that it cured pernicious anaemia, a potentially fatal disorder affecting primarily older adults. It is found naturally in dairy products, offal (liver, heart and kidneys), eggs, beef, oysters, brewer’s yeast and seafood. Vitamin B12 is required for many essential processes in the body, including cell replication, especially of red blood cells, as well as helping to convert food to energy, processing fats and carbohydrates, supporting the proper functioning of the nervous system, and facilitating the manufacturing and protection of DNA and RNA. It also plays a critical role in processing and regulating homocysteine, an amino acid-like substance that is linked to an increased risk of heart disease; vitamin B12 works with folic acid to lower this risk. Vitamin B12 has specific benefits for the health of the nervous and immune systems, with research suggesting that low levels may be a factor in a number of neurological disorders, including dementia, tinnitus and Alzheimer’s Vitamin B12 is found naturally in a range of foods, but it is not well absorbed, especially in people over 50.

disease. It is a component of myelin, the sheath or covering that protects the nerves. A long-term deficiency can cause

irreversible nerve damage. Risk of deficiency

Although many foods, such as breakfast cereals, are now fortified with vitamin B12, it remains very poorly absorbed by many people, or not absorbed at all; vegetarians and especially vegans, are at risk of a deficiency and should take a supplement. People with ulcers, Crohn’s disease or other gastrointestinal disorders are at risk, as are those taking certain prescription medications, including anti-epilepsy drugs and long- term use of antibiotics. Excessive alcohol also hinders absorption of vitamin B12. A deficiency can also occur in people who cannot produce intrinsic factor, a protein which should be made in stomach lining cells that allows vitamin B12 to be absorbed in the blood. Many people over age 50 will lose their ability to produce sufficient gastric acid and pepsin, which is the enzyme required to separate B12 from food. This can result in too many bacteria in the stomach that are usually destroyed by stomach acid which then use up dietary vitamin B12, leaving less for the body to use. As a result, they need to take supplements.


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Revitalising your heart: the power of vitamin K2

Dr Brad McEwen explores the potent power of vitamin K2, the unsung hero in the quest for optimal cardiovascular health.

Vitamin K isn't just another vitamin on the shelf; it holds the potential to transform cardiovascular health. Let's dive into the wonders of this fat- soluble vitamin, which wears multiple hats - from promoting bone health and reducing cardiovascular risks to decelerating age-related chronic diseases. But here’s the catch: not all vitamin K is made equal. While Vitamin K includes phylloquinone (vitamin K1), menaquinone (vitamin K2), and menadione (vitamin K3), it's vitamin K2 (specifically menaquinone-7 - MenaQ7) that steals the show. Research unveils its enhanced absorption, superior bioavailability, and extended half-life, making it more potent than its siblings. The villain in our story? Coronary artery calcification—a prime predictor of heart ailments. While a vitamin K deficiency is a conspirator in vascular calcification, a diet rich in vitamin K2 combats coronary artery calcification, slashing the risk of heart diseases. That's not all; those consuming generous amounts of menaquinones have shown fewer instances of breast arterial calcification. One groundbreaking trial unveiled the potency of vitamin K2. Postmenopausal

women, after a 3-year regimen of vitamin K2 (MenaQ7) at 180 micrograms daily, demonstrated remarkable reductions in arterial stiffness – a precursor of cardiovascular disease. The accolades for vitamin K2 don’t stop here. Patients with type 2 diabetes, prone to peripheral arterial disease, find hope in vitamin K2. A 12-year study, involving 36,629 patients, revealed a

K2 specifically associates with lowered triglyceride levels. Can your diet provide adequate vitamin K2 intake? Dietary sources like fermented

foods, natto (a traditional Japanese food), grass-fed meats, and certain aged cheeses are rich in K2. However, the modern diet, rich in processed foods, often lacks these traditional nutrient-dense foods. This shift in our diets underscores the significance of either incorporating more of these foods or considering supplementation, especially for those at higher risk of heart diseases. While immediate symptoms of vitamin K2 deficiency aren't overtly noticeable, the long- term implications can be detrimental. It’s much like a silent undercurrent that affects your health over time. This makes

Without vitamin K2 , calcium can get deposited in arteries instead of bones, leading to arterial calcification, a significant risk factor for heart diseases.

While immediate symptoms of vitamin K2 deficiency aren't overtly noticeable, the long-term implications can be detrimental.

significant drop in peripheral arterial disease risks among high vitamin K2 consumers, especially those grappling with diabetes or high blood pressure.

it even more essential to keep tabs on your vitamin K2 levels and understand its crucial role in heart and overall health. Dr Brad McEwen is a naturopath, herbalist, nutritionist, educator, researcher and mentor. References available on request.

Metabolic syndrome, a cluster of conditions amplifying heart disease risks, bows down to vitamin K2. While high vitamin K status links to decreased waist circumference, vitamin


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Soil & Self: the unseen connection

Discover the connection between healthy soil , regenerative agriculture, and human wellbeing.

But this journey doesn’t have to sprawl across vast fields or farms.

In the vast spectrum of existence, an often- unnoticed bond silently thrives – that between the soil we tread upon and the health we treasure. Within the layers of soil beneath our feet lies a pulsating universe. Microorganisms, fungi, bacteria, and myriad life forms bring life to this subterranean world. Remarkably, this diverse biological haven mirrors the complexities of our gut, where trillions of microorganisms, the gut microbiome, flourish. So, why should this similarity catch our attention? The very fabric of the soil determines the richness of the food we consume. When our soils are brimming with health, the crops they yield are richer in nutrients and flavour. When we channel resources into regenerative agriculture that places soil health at its heart, we're essentially investing in our health. Regenerative agriculture isn't just a technique; it's an ethos. Beyond merely sustaining, it aims to rejuvenate our lands, making them more fertile for those who come after us. As these practices heal the Earth, they also play a role in balancing our internal ecosystems. Venture further into the world of regenerative agriculture with us. Realise the implications of your daily choices and their ripple effect on the world. Communities and forward-thinking brands, like Happy Soils, are pioneering this movement, offering a beacon to those aspiring for healthier living and a healthier planet.

It can start right in your backyard or even a balcony pot. The sheer joy of nurturing a plant, watching it grow, and ultimately consuming it, forms a bond—a deep connection with the Earth that rejuvenates both the body and the soul. As stewards of this Earth, let us continue to explore these profound connections, seeking a harmonious future where soil and gut health thrive, and where the well-being of both ourselves and our planet flourishes in unison. Happy Soils: nourishing Earth & you Delve into the future of sustainable gardening with the Happy Soils range. This groundbreaking ensemble of products, rooted in science, is crafted to detoxify and enrich your soil, plants, and subsequently, your health. The journey to transform your garden into a thriving, green sanctuary begins with regenerative principles at its core. Happy Soils offers a chemical-free methodology, ensuring every drop you add enhances the health of your plants, all the while contributing to a greener planet. Their range boasts of products like ENERGISE—a potent plant stimulant, ACTIVATE—a blend ensuring soil detoxification and amplified microbial activity, and HEAL N’ SHIELD—a formula designed for triple nutrient uptake and bolstered plant immunity. By choosing Happy Soils, you are forging a pact—a commitment to healthier soil, a healthier you, and a harmonious planet. Healthy Soil. Healthy Human. Healthy Planet.

Happy Soils: Championing regeneration with 'Kiss The Ground' In a world grappling with climate change companies like Happy Soils are stepping up to make a difference. By pledging to donate 2.5 percent of their sales to support the renowned non-profit organisation, Kiss The Ground, Happy Soils is empowering positive change in soil health and sustainability. They are actively contributing to the adoption of regenerative agricultural practices, which can have far-reaching benefits for our food systems, the environment, and our future.

Scan this QR code to view the must-see trailer for Kiss the Ground . Watch it and discover

a simple solution for climate change. The full-length film is now streaming on Netflix! Take action at: kisstheground.com


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Festive flavours



Step up your festive spread with two stunning summer delights: Teriyaki Salmon and a vibrant Green Sponge decorated with red chia jam, coconut cream and fresh fruit. Both promise a visual feast and flavours to match!

Green Sponge with Red Chia Jam and Coconut Cream With thanks to Melrose Health for this delicious recipe Ingredients Coconut & Almond Sponge: • 6 eggs, whites and yolks separated • ½ cup coconut or raw caster sugar • ½ cup desiccated coconut • 1 cup ground almonds • 2 tbsp Melrose Organic Essential Greens • 1 tbsp Melrose MCT powder Coconut Matcha (optional) • ½ tsp cream of tartar • ½ tsp baking powder Chia Jam: • 2 cups frozen raspberries • ¼ cup chia seeds • 1 tbsp rice malt or maple syrup • 1 tbsp Melrose Essential Reds Powder Whipped Coconut Cream: 1. Preheat oven to 180°C. Line a 20cm tin. 2. Whisk egg whites till soft peaks form. Add sugar – whisk till firm. Fold in yolks, coconut, almond meal, Greens, tartar and baking powders. Bake 20-25 mins. 3. For jam, simmer raspberries, chia, and water. Add syrup; simmer till thick. Mix in Reds Powder. Cool in fridge. 4. Layer cooled cake with jam, coconut cream. Top with fresh fruit. Note: For a tiered cake, double the recipe. Tip: Refrigerate coconut cream before whipping for best results. • 2 cans coconut cream, whipped • Optional: 1 tsp vanilla powder Garnish: Fresh seasonal fruit and desiccated coconut Method

Summer Teriyaki Salmon

Ingredients • Fresh salmon, skin on (whole side or portions) • Niulife Teriyaki Extra Thick Coconut Amino Sauce • Spring onions • Sesame seeds • Optional: Sea salt, fresh lime or yuzu Method 1. Coat salmon with Teriyaki sauce in a deep baking dish. 2. Lay split spring onions under salmon, skin-side up. Cover with lid or foil. Marinate overnight if desired. 3. Bake at 180°C for 15-20 mins. Salmon should be flaky but moist inside. 4. Uncover, sprinkle with sesame seeds. Grill briefly until sizzling without burning seeds, or bake uncovered for 3-5 mins. 5. Serve with a roquette and fennel salad. Add lime or yuzu for zest. Enjoy this summer delight!



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inspired gift ideas

Weleda Holiday Gift packs Embrace the magic of Mother Nature with Weleda’s 2023 Holiday Collection and treat your skin to the best she has to offer! These Weleda Holiday packs make a stunning eco-friendly gift! All created with high-quality natural and organic ingredients, sourced ethically and sustainably. Choose from Skin Food Glow Essentials Pack (containing the iconic Skin Food 30ml and Skin Food Lip Balm 8ml) or Aroma Shower Mindful Moments (containing Aroma Shower Love 200ml and Aroma Shower Energy 200ml).

Festive fare Rediscover a festive favourite! The Natural Road Festive Cake Mix offers a hassle-free approach to baking the most delectable fruit cake for your festive celebrations.

Ozganics' Organic Relishes Dive into the festive season with Ozganics ' newly launched trio of organic relishes! Introducing the earthy Beetroot & Balsamic, the sumptuously sweet Caramelised Onion & Balsamic, and the fiery Tomato & Chilli. Each jar bursts with wholesome goodness, perfect for adding a zesty and tangy twist to your dishes. Vegan and gluten-free, these relishes are the ideal complement to grilled meats, sandwiches, burgers, and definitely the festive ham and turkey! Proudly Australian-made and owned, each product is certified organic and sustainable, ensuring you're spreading not just flavour, but also responsible culinary choices on your festive table.

Party Cake Ingredients • 125 g plain flour • ½ teaspoon baking powder • pinch of salt • 1 kg Natural Road Festive Cake Mix • 200 g caster sugar • 3 eggs • 1 cup brandy or 1 cup fresh orange juice • 1 tsp vanilla essence Method

Nourish in 5 by Amy Lee A feast for the senses as well as the tummy, this collection of healthy, easy and delicious dessert recipes from the popular health, fitness and wellness blogger Amy Lee

Grease and line a 20 cm round baking tin. Sift flour, baking powder and salt in a bowl. Add cake mix and caster sugar. Combine eggs, brandy or orange juice, and vanilla essence together in a separate bowl. Add egg mixture to fruit mixture and mix thoroughly. Pour into prepared tin. Bake at 150°C for two hours or until cooked.

is the ultimate ‘must-have’ wholefoods bake book. All recipes are triple-tested and produce zero waste.

Visit your nearest Go Vita store to explore unique, hand-picked gift selections.


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Safari Elegance: INIKA’s Natural Beauty Treasures

Hemp Worx gift packs Blooming Beauty Set: Elevate your skincare with Hemp Worx's hydrating trio . The Body Dew deeply moisturises and nourishes skin, while the non-greasy Hand Cream softens even the driest of hands and the Lip Balm restores dry cracked lips and conditions luscious healthy ones! Pamper Collection: Dive into self-care with Hemp Worx's luxurious set . This collection offers a limited-edition Bath Bomb for ultimate relaxation, complemented by hydrating Body Lotion and a distinctive Hand Cream. All enriched with nutrient- packed hemp seed oil, providing essential fatty acids for skin nourishment. Both packs available in Lemon Myrtle or Rose Geranium & Patchouli.

Unlock the pure power of natural beauty with INIKA’s Safari Collection . A curation of INIKA’s 100 percent natural makeup and skincare housed in sustainable cosmetic bags and keepsake boxes, adorned with the vibrant colours and rich textures of the African savannah. These consciously crafted gifts feature NEW, most-loved, and limited-edition products, a perfect gift for the eco-conscious beauty enthusiast.

Super Sprout Germinator This Super Sprouter from Untamed Health makes it easy to grow fresh, nutritious and delicious sprouts in just a few days and it will appeal to the young and old alike. They beauty of sprouts is that they only need water and warmth to germinate, so even a ‘black’ thumbed person can’t go wrong! Comes with a free pack of alfalfa seeds inside!

Christmas in Chocolate by Loving Earth! This festive season, Loving Earth delights with a spiced chocolate collection, blending classic gingerbread with rich cocoa. Enjoy plant-based Gingerbread Caramel Bar, Chocolate Ginger, and Gingerbread Almonds. A perfect treat for the eco- aware shopper, these chocolates evoke holiday nostalgia for all. Get ready to jingle your taste buds all the way to flavour town this Christmas!

WIN the Wholefoods to Deeply Nourish cookbook! Featuring 140 recipes lovingly created to help you feed your family with delicious and flavourful meals all day long. To enter, buy any Nutra Organics item, jot down your details on the receipt, and drop it in the entry box in-store. You could be the lucky winner of this cookbook, valued at $39.95. Dive into nutritious flavours today! Competition instore only.

Gifts for garden enthusiasts Experience the future of gardening with the Happy Soils Range—a revolutionary holistic collection of products scientifically formulated to detox and nurture your soil, your plants, your health and our planet. From soil-enriching formulas to microbe-boosting additives, Happy Soils offers a regenerative, chemical-free approach to gardening. The range includes ENERGISE — a natural plant stimulant, ACTIVATE — soil detoxification and boosted microbial activity, and HEAL N’ SHIELD — triple nutrient uptake and immunity. Healthy Soil. Healthy Human. Healthy Planet.ENERGISE — a natural plant stimulant, ACTIVATE — soil detoxification and boosted microbial activity, and HEAL N’ SHIELD — triple nutrient uptake and immunity. Healthy Soil. Healthy Human. Healthy Planet.

Please note, not all advertised gift items are available at every Go Vita location.


ISSUE 69 • 2023


The Healing Power of Aloe Vera

This multi-tasking medicinal herb has been well known for its health properties since the days of ancient Greece and Rome.

YOU ASKED, WE LISTENED... NOW IN GLASS JARS & 120 PACKS ESSENTIAL NUTRITION VITAMIN K2 • helps maintain normal bone mineral density* • Supports the development and maintenance of strong healthy bones *in healthy individuals. Vitamin supplements do not replace a balanced diet. Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. VITAMIN K IS IMPORTANT FOR BONE HEALTH Essential Nutrition’s Vitamin K2 has been formulated with ™


Available exclusively in Go Vita stores Australia wide.


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CHPAUS 30951-1219

Go Vita loves … Aloe Vera of Australia, a range of the highest quality aloe vera products; choose from Aloe Juice Natural, Aloe Juice Pulp, Aloe Juice + 20 Herbs, Aloe Juice Digestion or Aloe Juice Immune.

A member of the lily family, aloe vera (Aloe barbadensis) is easily recognised by its fleshy leaves that contain a soothing gel-like pulp. This pulp is well known for its

digestion cleanse detox alkalise

many topical applications, especially its remarkably effective results in healing cuts, grazes, wounds and burns, and reducing the rate of infection. Aloe vera’s healing prowess is due to its unusually high content of the anthraquinones aloin and aloe-emodin, which help to promote the growth and renewal of healthy skin cells. A large body of research evidence shows that aloe vera gel not only puts a protective ‘skin’ over the affected area, but also accelerates healing through the action of aloe-ectin B, which stimulates the immune system and has antiviral properties. It also contains the mineral magnesium, which is well regarded as a topical painkiller. The pulp has a long history of use as a skin lotion – Cleopatra is even said to have used it to preserve her beauty. Aloe vera is an excellent first aid remedy to keep in the medicine cabinet for sunburn, scratches, insect bites and minor scalds. It is useful for treating almost any skin condition that needs soothing and astringing, including eczema, psoriasis, rashes, acne, herpes sores, gingivitis, shingles, stretch marks, mouth ulcers and rosacea. Health and beauty from within Taken internally as a juice, aloe vera acts as a tonic to stimulate the production of bile in the gall bladder

stimulates intestinal

contractions that encourage healthy bowel

movements. Taken in pure juice form as a daily maintenance dose will help to prevent constipation, especially in the elderly or incapacitated, without the need for harsh purgatives which can cause cramping or diarrhoea, along with the loss of fluids and electrolytes. Taken as a regular daily supplement, the nutrients, amino acids enzymes, polysaccharides and antioxidants found in aloe vera juice will have a naturally protective, regulatory, cleansing, soothing and healing effect on the entire digestive tract, as well as supporting overall health and quality of life by countering the damaging effects of free radicals throughout the body, which can cause very serious and chronic conditions, such as diabetes and heart disease. Drinking aloe vera juice will also have a beneficial effect on skin health; in particular, it is a key active ingredient in a traditional Ayurvedic remedy called sunder vati, which is administered both topically and internally to treat acne lesions. A range of studies suggest other

DIGESTION with Green Tea, Slippery Elm, Chamomile & Ginger NEW

significant benefits for the healthy function of organs and bodily systems. For example, one scientific study has discovered that test subjects who drank aloe vera juice twice a day for just over a month had significant reductions in their blood sugar

and to improve gastrointestinal function, and so may be used to alleviate symptoms of a range of digestive disorders, including heartburn, bloating,

flatulence, irritable bowel syndrome and colitis. A Japanese study revealed that aloe vera contains active ingredients that target and destroy Helicobacter pylori, the bacterium which causes most peptic ulcers. It is very effective as a mild laxative, as it

✓ 100% pure Aloe Vera extract ✓ Cold pressed inner leaf juice ✓ Grown under organic conditions ✓ Preservative free ✓ Packaged in glass www.aloevera.com.au

readings, making it potentially useful to help manage

blood sugar



ISSUE 69 • 2023


From Coffee Grounds to Global Impact

In 2015, Julian Mitchell and Ryan Creed embarked on a mission that stemmed from a simple yet ingenious idea: repurpose waste coffee grounds from Australian cafes to cultivate gourmet

From recycling coffee grounds to shaping the wellness regimes of elite athletes - the inspiring journey of Life Cykel Mushrooms.

mushrooms. Their venture, Life Cykel, was born out of a vision to transform everyday waste into a sustainable food source while curbing the methane emissions associated with decomposing coffee waste – a greenhouse gas twenty times more potent than carbon dioxide. But Life Cykel wasn't just about mushrooms or reducing greenhouse emissions. It was about inspiring a shift in perspective on food production and the vast potential of waste products.

Owen Wright, professional Surfer and Olympic Bronze Medallist.

Get active!

Vegan friendly

Active form of vitamin B12

Supports energy production

Supports cardiovascular health

Dissolves under tongue

20 ISSUE 69 • 2023 Always read the label and follow the directions for use.

Over the years, this humble initiative metamorphosed into a pioneering mushroom biotechnology firm. Today, Life Cykel stands at the forefront of harnessing the incredible benefits mushrooms offer for human wellness. Their extensive product range includes a globally-renowned liquid extract infused with wild-harvested Australian Kakadu Plum, a formulation revered for its holistic health advantages. Crafted through a distinct double extraction method, Life Cykel's extracts undergo meticulous testing by dedicated in-house scientists. This commitment to excellence is evident in the 13,000+ 5-star reviews from satisfied customers worldwide. But beyond these numbers lies the real-life testimony of individuals like Owen Wright, Professional Surfer and Olympic Bronze Medallist. In 2015, Owen faced a life-altering accident. A colossal wave left him with a debilitating brain injury, marked by impaired speech, mobility issues, and frequent anxiety bouts. As Owen navigated his recovery, a serendipitous recommendation led him to try Life Cykel’s Reishi mushroom extract. The result? An unprecedented improvement in sleep quality, which Owen describes as a "game changer." Life Cykel's transformative journey serves as an emblem of innovation and resilience. From recycling coffee

C We spoke to Owen about how he biohacks with mushrooms “I’ve been incorporating mushrooms into my morning routine for nearly three years now. I usually take Cordyceps before a heat or before a surf. I find it gives me so much more oxygen, so much more gas in the tank you could say! Lion’s Mane, gives me so much M Y clarity and flow. I feel really sharp and on point. After training, to bring my system back down quickly, I take Reishi. It’s really good at calming me. I also take it before bed. CM MY CY CMY When I’m on the road, I take Turkey Tail for my gut. I find I eat pretty badly of elite athletes, the company stands as a beacon of hope and sustainable development. Their message is clear: with vision and determination, even the ordinary coffee ground can seed extraordinary change.

when I’m on the road. I don’t know about you guys, but I get messed up from that. I take Turkey Tail to get through that trouble.


Shiitake, I’ve been taking for a while. For my hair! I’ve been trying to hang on to that for a while! Some of my mates have been ripping into me about my hair going, but it’s actually holding on! It’s still going good! So yeah! Shiitake’s good for hair, skin and nails! That’s how I use Life Cykel

The Power of Mushrooms Mushrooms are more than

extracts and how I take them. Three years now and I haven’t stopped.”

grounds to shaping the wellness routines

just a culinary delight. They hold potent wellness properties, offering benefits ranging from improved cognition to enhanced vitality. Life Cykel's meticulous biotechnological processes unveil these incredible benefits, introducing the world to mushrooms' transformative potential in health and sustainability.


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