Go Magazine | Issue 62

THE GOOD HEALTH NEWS MAGAZINE ®

HABITS AFTER LOCKDOWN Healthy

MANAGING MENOPAUSE

PLANT-BASED PROTEINS

GOVITA.COM.AU

FESTIVE PARTY CAKE

SINGS THE PRAISES OF A NEW NATURAL SKIN CARE RANGE PAGE 22 Paulini

EASY RECIPE, EXPERT RESULT PAGE 18

We have a NEW GO VITA WEBSITE

welcome

It’s been a year like no other. COVID-19 has taken over our lives in more ways than one and scientists have now shifted discussions from eliminating the virus to believing that much like the influenza, COVID-19 will become endemic in the global population. What this means is that developing a strong immune system will become an important strategy to staying well. We now understand that social distancing, good hygiene, regular exercise, emotional wellbeing, good nutrition, supplementation and sound lifestyle choices can all benefit your immune status. If you want to know more, chat with one of our qualified health practitioners instore about a program personalised to your specific immune health needs. If keeping up with the latest in health and wellness news, is something you like to do, then visit our new Go Vita website (govita.com.au) and explore our Wellness Hub, for podcasts with natural health experts, our latest health blogs, back issues of the Go Magazine and delicious recipes. You can also discover the range of products available at Go Vita, to either research online before going in store, or shop online for those times you can’t get in store. With Christmas just around the corner it’ll be the chance for many (we hope!) to catch up with friends and family, for the first time in what seems like ages! This year more than ever, the festive season will be a time to be grateful for who we have in our lives. At Go Vita we love the idea of creating tailored hampers (with some of our amazing products) especially for those special people in our lives. Pop in some self-care aromatherapy pulse point oils, an organic face serum, a calming tea blend, and some delicious organic fair- trade chocolates. With many gifts to choose from in our curated Christmas collection, we have selected just a few (on pages 16 and 17) to help you get organised with your shopping list! Wishing you a safe and meaningful festive season and may 2022 be filled with health and happiness.

We’re a Member owned co-operative, and committed to providing our customers the best personalised wellness advice available.

Over 2000 products on the online shop – with more being added regularly

Yours in the best of health, Ann Cat telan BSc Editor

The Wellness Hub with informative blogs, latest podcasts and delicious healthy recipes!

Issue 62 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

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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. © 2021 Go Vita. Published by Healthworks Consulting Pty Ltd ABN 13075151629, on behalf

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HEALTH REPORT

Life after lockdown

A t last, we can move forward – now it’s time to kick any bad health habits picked up in lockdown and reboot your Research shows that, during lockdowns and the prolonged periods of stress and boredom they cause, many of us turned to ‘comfort eating’ and indulged in fatty or sweet foods, or simply ate too much as a distraction from the negativity. Here’s your guide for getting your diet back on track: body and mind. Adjust your eating Water, water everywhere Drinking 2 litres of fluid a day greatly reduces your chances of developing kidney stones and bladder cancer. Does it have to be water? No! drinking a mixture of water and other liquids – herbal tea, vegetable soup, fruit juice, even that glass of antioxidant-rich red wine – all count. Eat more energy foods Increase your intake of high-fibre fruit and vegetables to stabilise blood sugar, lower cholesterol and improve bowel health.

Choose the most nutritious protein sources: beans, lentils, peas, soy foods, nuts, fish, shellfish, eggs and very lean cuts of poultry and red meat, preferably organic. Fight disease with your fork Soy foods, including tofu, tempeh andmiso, are rich in minerals and trace elements, plus they contain plant oestrogens called isoflavones which have unique health- protective qualities. Enrich your diet with plant-based disease-fighting nutrients – lignans from flaxseed, ellagic acid and anthocyanins from berries, cancer-fighting isothiocyanates from broccoli and cabbage, and prostate-protective

a nice cup of herbal tea or a quick chore. Eat more often, but eat less, as light and frequent meals tend to boost energy, improve your mood and speed your metabolism, because even just digesting food burns kilojoules. Substitute smarter snacks – strawberries instead of chocolate, oven-baked natural corn chips, not fat- fried. Think positively: low self-esteem goes hand-in-hand with overeating. If all those tracksuit pants and PJs make you feel frumpy, bin them and buy clothes that fit. And if you need a little help getting over your weight-loss goal finish line, supplement with Amazonia Slim& Tone, formulated with a sprouted

and fermented protein base, nourishing trace minerals, nutrient-dense herbs, spices and alkaline greens, it helps keep your hunger satisfied and reduces any cravings. Managing mental health Sadly, but not surprisingly,

lycopene from tomatoes. Watch your weight Time to lose the lockdown love handles! Firstly, be realistic – set a goal of 0.5- 1 kg per week for safe and lasting weight loss. Don’t be afraid to give yourself a treat every so often; you won’t stick

to your plan if you feel deprived. Curb cravings for snacks with your mind – research shows the average craving only lasts 10 minutes, so distract yourself with

anxiety, depression and frustration have all skyrocketed during this period. While it’s normal for anyone to have a bad day or week, chronic ongoing anxiety

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and depression is not just bad for your mental health but your immune system and heart, along with a host of other health problems, such as reduced concentration, poor sleeping habits and the inability to cope with daily tasks. Try these strategies to help you ease back into post-lockdown life.

Box up your worries Journaling is well-documented as a means to get what’s bothering you out of your mind and down on paper, or a screen, as well as to reflect on what is good in your life – just 10 minutes a day has proven benefits. Try a guided meditation where you pack up your concerns

Practise active relaxation Sign up for a stress reduction or meditation course to find a way out of the gloom and doom. Yoga and Tai Chi classes are calming and help to open the heart and soothe the mind.

in a box and shut the lid. When you feel stronger, you can imagine yourself opening the box and dealing with one worry at a time – and then letting it go.

Seek help A professional counsellor or therapist will provide strategies to help you regain

Get herbal help The herbs rhodiola, ashwagandha are proven to support a healthy stress response and improve energy and calm.

confidence and look forward.

Derived from a naturally sourced active ingredient, Femular has been clinically proven to relieve a range of menopausal symptoms, from hot flushes and night sweats to irritability and sleeplessness —with significant relief demonstrated within 3 months. 1-3

SELLING MENOPAUSE RELIEF PRODUCT IN SWITZERLAND* 4 #1

These medicines may not be right for you. Read the label before purchase. Follow the directions for use. If symptoms persist, talk to your health professional.

ISSUE 62 • 2021 *#1 selling non-prescription menopause relief product in Switzerland. References: 1. Lopatka L et al, Journal of Menopause 2007; 2:16-21. 2. Schellenberg et al, Evidence-Based Comp and Alternative Med 2012. Funded by Max Zeller Soehne AG. 3. Drewe J et al, Phytomedicine 2013; 20:659-666. Funded by Max Zeller Soehne AG. 4. IQVIA, national sales data Switzerland, sell-in (Pharmacy, Drugstore, Self-dispensing Doctors), turnover (ex-factory) in CHF, MAT June 2021.

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HEALTH REPORT

Managing menopause nauturally

I n many cultures, menopause is celebrated as a positive beginning of a new stage in life. Natural remedies can ease you through this transition. Menopause is a sequence of small gradual changes that move you into this new phase of your life. The Western view of menopause tends to see it as a time of physical and emotional loss – the loss of periods, the ability to bear children, the feeling of being young and energetic – and it is not uncommon for women to feel that it disrupts the quality of their lives. Although some of these natural changes may make you feel uncomfortable, there are many tools available which will ensure you still feel and look your best. Here we have answered the most common questions asked by women entering menopause, because if you familiarise yourself with what is happening with your body, it will help you to manage the changes and have a more positive attitude towards the menopause. When does menopause start? Menopause officially begins one year after you have had your final menstrual period. However, perimenopause – which is the

number of transitional years leading up to this final period – can vary considerably between women, lasting anywhere between four and six years. The perimenopause can begin at different ages, with the average age of actual natural menopause being 51. This means a woman may enter early menopause, or perimenopause, any time from her mid to late 40s. Women who smoke tend to enter perimenopause and menopause even earlier. Premature menopause may also occur spontaneously in women who have undergone certain medical procedures, notably a hysterectomy or cancer surgery, or who have an underlying health condition, such as thyroid or autoimmune disease. What happens during perimenopause? When a woman enters perimenopause, fluctuations in levels of three key reproductive hormones inher bloodstream - oestrogen, progesterone and testosterone – can affect the length of her menstrual cycle and the heaviness of her menstrual periods. These changing hormonal levels may also cause all or some of the following symptoms: hot flushes, irritability, mood swings, depression, body aches and pains, headaches, night sweats, and poor sleep with frequent night-time awakenings and accompanying daytime fatigue.

HERB OF CHOICE: Black cohosh (Cimicifuga racemose)

Of all the different herbs which can play a role in eliminating undesirable menopause symptoms, black cohosh is one of the most well-researched. Black cohosh root is rich in compounds that mimic the effects of oestrogen. It acts as a hormone balancer and has proven benefits for relieving hot flushes, depression and night sweats. Black cohosh may also be prescribed for other gynaecological problems, including periods (absent, painful or heavy) and premenstrual tension.

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Raw Slim & Tone

6 ways for dealing with menopause changes The symptoms listed previously can vary in intensity, from mild to severe, and in duration – for some women, they may last for a year or so, for others, they remain ongoing to some degree.

1 Educate yourself

Knowledge really is power in the case of peri- menopause and menopause. Make the transition a bit smoother by arming yourself with the knowledge of what to expect, and preparing yourself for poten- tial outcomes. Speak to your healthcare professional regularly to better understand options available to you. Link up with local women’s health clinics and groups to get more evidence-based information about menopause and share your experiences. 2 Stay comfortable You can stay comfortable by wearing layers of clothing, always having cool water and a fan handy, and avoiding certain foods that can trigger flushing, such as Learning meditation or another mindfulness technique will ease fluctuating moods, irritability and anxiety. Breathwork techniques can be very powerful – one study found that women who practised deep abdominal breathing (taking six to eight controlled breaths a minute) twice a day, reported a 50 per cent decrease in hot flushes. 4 Get moving Regular exercise keeps bones strong and muscles hot or spicy foods, alcohol and caffeine. 3 Practise active relaxation supple, as well as supporting heart health and weight management. Find something you like to do, whether it is bushwalking, swimming, or yoga – if you enjoy it, the chances are stronger that you will keep it up. Supplementation with magnesium, curcumin and fish oil can help to ease any body aches and pains that can suddenly appear with the onset of menopause. 5 Eat the right foods Soya has been shown to help reduce hot flushes and night sweats. All the legumes (chickpeas, lentils, beans) are also phytoestrogens, and therefore belong in the natural menopause diet. Antioxidant-rich fruit and vegetables slow the ageing process and help fight the risk of cancer and heart disease, while nuts and seeds, especially flaxseed, contain healthy fats to keep your hormones balanced. 6 Add a natural advantage Sage tea controls hot flushes and night sweats, dandelion can ease water retention, and nettle tea improves absorption of calcium and magnesium, minerals which are important for bone health and preventing osteoporosis. Other evidence-based natural medicines, including agnus-castus for erratic periods, dong quai to balance hormones and counter night sweats, and black cohosh for hot flushes, make it easier to cope with menopausal symptoms.

No Gluten, Dairy, Added Sugar, GMOs

Low Carb

ISSUE 62 • 2021 amazonia.com

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HEALTH REPORT

= strong Immune System Healthy Gut

A healthy gut does is vital for immune function, heart and brain health, mood and sleep, and may even prevent some cancers and autoimmune disorders. not just mean good digestion. Gut health Over 2,000 years ago, the Greek physician Hippocrates wrote: “Let food be thy medicine and medicine be thy food.” These words still hold true, although what has changed is the depth of knowledge and research behind them. Scientists are constantly discovering new insights into the complex, multiple connections between gut health and immunity: nearly 80 percent of human immune function is linked to the gut, and restoring gut health can considerably improve every other area of a person’s health. Here are the five key steps you can take to support gut health and improve immune function. Eat up your phytochemicals When your mum told you to eat all your vegetables or you couldn’t have dessert, she was right, with a mountain of scientific evidence now pinpointing the specific phytochemical compounds in fruit and

vegetables that protect against disease and strengthen immunity. Berries, especially blueberries and strawberries, contain ellagic acid, which is known to slow or even prevent the development of carcinogenic tumours in

Soya beans contain saponins that counteract dangerous parasites like Giardia in the digestive tract, and also have cholesterol- lowering properties. Broccoli, cauliflower and kale contain sulphoraphane which boosts production of detoxification enzymes, and apples and grapes provide quercetin, that inhibits the Helicobacter bacterium that causes stomach ulcers. Add herbal helpers Whether used in cooking or taken in supplemental form, herbs are a powerful source of gut-protective and immune- supportive antioxidants. Basil stimulates the immune system to produce more disease- fighting antibodies and also suppresses intestinal parasites. Coriander protects DNA in healthy cells from dangerous and potentially carcinogenic aflatoxins found in mouldy food and peanuts. Turmeric – the golden spice that gives curries their distinctive colour and aroma – is a rich source of curcumin, an antioxidant that fights inflammation. Oregano, the traditional Italian favourite, contains carvacrol and thymol which help the body’s defences to repel pathogenic bacteria like Staphylococcus and Salmonella. A key herb which helps to heal and strengthen gut function is aloe vera, found in Aloe Vera of Australia Aloe Natural

the lungs, liver and oesophagus. Green tea provides epigallocatechin-3-gallate (EGCG), which has been shown to kill both human and animal cancer cells in vitro. Tomatoes, watermelon and pink grapefruit are good sources of lycopene, which fights free radicals in the body and has been shown to prevent DNA oxidation. Turmeric is a rich source of curcumin, an antioxidant that fights inflammation.

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digestion cleanse detox alkalise

Juice - soothing and protective, it helps the body replace the mucus lost with gut damage and leaky gut syndrome. There is also slippery elm (increases mucilage in the digestive tract and stimulates gut nerve endings to naturally boost the body’s own mucus secretion), licorice (replenishes the mucus that creates a healthy intestinal barrier) and marshmallow root (has a high mucilage content, which coats the digestive tract with a protective lining). Take out nutritional insurance L-glutamine is an amino acid which plays a critical role in restoring gut health by speeding up gut cell regeneration. It has been shown to repair the breaks in the intestinal wall seen in leaky gut syndrome, and can be used as both a remedy for this conditionandapreventive, minimising the damage caused by certain foods, environmental toxins, infections, medications and stress that trigger leaky gut syndrome in the first place. The immune system needs several other nutrients to function optimally as well, including alpha-lipoic acid (ALA), a broad spectrum antioxidant that maintains the health of both gut cell membranes and gut cell interiors, and coenzyme Q10 (CoQ10, an immune stimulant that boosts antibody response and production of granulocytes, which are specific immune cells that target parasitic infections. Probiotic power Probiotics are live micro-organisms that are renowned for supporting and

improving gut health

and therefore, by extension, supporting and improving immune function

Their functions include converting fibre into short-chain fatty acids, synthesising particular vitamins and ensuring optimal digestion and absorption of nutrients and elimination of waste. They are found in fermented foods, such as yoghurt, kefir and sauerkraut, and also in supplemental form. Taking additional probiotics will help ensure adequate numbers of these ‘friendly’ bacteria.

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

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

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HEALTH REPORT

The Hidden Gut Health Heroes

Y ou already know that probiotics greatly benefit gut health – now naturopath Alissa Mack explains why digestive enzymes are just as important. According to naturopathic philosophy, you are not necessarily what you eat – but what you can digest and absorb. Digestive enzymes are a group of enzymes used by the body to break down the macronutrients (carbohydrates, proteins and fats) into their individual components to ensure that they are properly digested and absorbed. The problem is that things like stress, ageing, gut damage, poor nutrition, overcooked and processed foods all deplete these enzymes and therefore impair the natural processes they are supposed to perform, which is when gut disorders and symptoms appear. So, even if you are eating a healthy and nutritious diet, if you are not digesting and absorbing that food optimally, it is being wasted. The first sign that a person is not producing enough digestive enzymes is disturbed digestion; however, if digestive enzymes have been inadequate or compromised for a while, broader and more systemic symptoms will occur.

Quick Gut Health Check

Specific purpose Specific digestive enzymes are needed in order for the body to be able to break down each specific macronutrient. These are: Protease: To digest the proteins found

in meat, eggs, cheese, milk, legumes, nuts and other protein-rich foods. Interesting facts

Do you suffer from bloating, cramping, gas, loose stools or constipation? Do you sleep poorly, feel constantly tired, or experience depression or anxiety? Do you always catch whatever bug is going around? Do you have chronic skin conditions, like acne or eczema? Do you react after eating gluten, dairy or rich food? If you answered ‘yes’ to any of these questions, the chances are your gut needs help. The good news is that although these symptoms are common, they do not have to be tolerated. Fixing gut health is more complex than just popping a probiotic or drinking kombucha (although both are beneficial) - embracing a holistic lifestyle and diet as well as supplements is essential.

about digesting

protein: People who have trouble digesting protein tend to actually crave protein- rich foods, and are more prone to digestive upset immediately after meals. Dipeptidyl Peptidase IV (DPP IV) is a specific proteolytic enzyme to break down protein which is found along the lining of the intestinal wall; it has also been identified as one of the most important enzymes for the normal breakdown of gluten. There is a difference between dairy and lactose intolerance. People who suffer digestive symptoms after eating dairy products can be struggling to digest either the lactose (milk sugar) or the protein (casein). Therefore, both tilactase and protease digestive enzymes are often needed for those struggling with dairy intolerance.

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HEALTH REPORT

Amylase and cellulase: Amylase is a starch-breaking enzyme that breaks down complex carbohydrates into simple sugars ready for digestion. Cellulase is as enzyme that breaks down cellulose, found in plant fibre, which is otherwise indigestible by humans.

Lipase: This enzyme assists in digesting fats. Interesting facts about digesting fats: Increased levels of fat in the body increase the risk of heart disease and elevate cholesterol. Tilactase (Lactase):

They reduce fermentation of food stuck inside, helping to support elimination and ease gas and bloating. They may allow for occasional indulgence by reducing or

eliminating symptoms usually experienced by someone with a food sensitivity, to gluten or dairy for example. They can be taken as a

This enzyme assists in the digestion of lactose (milk sugar), found in dairy products. Interesting fact about digesting lactose When lactose-containing

treatment to reduce severity of symptoms if a person accidentally eats a food that they are sensitive to. They are essential in gut healing treatment

foods are eaten by people with insufficient lactase, the lactose travels to the colon and sits there, undigested. Lactase-deficient individuals often suffer nausea, cramping, bloating, wind and diarrhoea as a result. How digestive enzymes help They ensure optimal absorption of nutrients from both food and supplements. They reduce and relieve indigestion, bloating, constipation and diarrhoea.

Interesting facts about digesting carbohydrates:

Without amylase, the body would not be able to break down carbohydrates into the fuel we need to provide energy. Cellulase must come from food or supplementation, because the body does not produce it. People who are unable to digest fibre are often prone to bloating within about two hours of eating.

protocols because they not only aid digestion, they also reduce stress on the digestive system and allow it to heal.

Alissa Mack is a naturopath with a keen interest in gut health issues. She has been able to help people to better health by starting with their gut health.

This is what stress relief looks like to some...

for the rest of us there’s Stress Ease

Contains Rhodiola, traditionally used in Western herbal medicine to relieve symptoms of stress.

Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional.

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Life’s golden formula

HEALTH REPORT

Feeling fatigued? W e all get a bit tired from time to time. If you need an energy boost, here are some ideas to consider from traditional Chinese medicine, shared by Erika Bass .

of healthy qi and the vitality it brings to the body and mind, so if you’ve been feeling fatigued, it might be time to nourish your qi! Start by embracing the four pillars of health according to traditional Chinese medicine (TCM): 1. Consume plenty of fresh food , ideally in harmony with the seasons (for example by eating lighter meals as the weather heats up and we head into summer) 2. Enjoy regular physical activity , ideally in nature, since breathing fresh air is a great way to enhance your qi and get it moving around your body 3. Create a balance between work and play in which you prioritise optimal

What do you mean when you say you’re tired? For an experience that’s so familiar to us all, fatigue is a surprisingly complex topic, and can mean different things to different people. A good way to summarise it is that fatigue or tiredness is a state in which you have reduced capacity for activities that require effort – like your job, parenting, household chores, socialising or exercising. Fatigue is often a natural, healthy state. For example, the drowsiness we feel as bedtime draws near is a normal experience that occurs after you’ve spent hours meeting the mental and physical demands of your day. On the other hand, tiredness can sometimes be symptomatic of underlying health problems, so it’s important to consult your healthcare professional for further investigation if your fatigue isn’t relieved by rest; is brought on by only a small degree of effort; has developed suddenly; is associated with physical symptoms; or interferes with your daily activities. In many cases though, fatigue is the result of lifestyle choices such as our sleep, diet and exercise habits. Qi – your vital energy source The Chinese word ‘qi’ (pronounced ‘chee’) is the name of the vital force or life source energy that’s traditionally believed to power all aspects of wellbeing in Chinese medicine. A healthy lifestyle is the foundation

Consider Korean ginseng Traditionally regarded as the most potent of all the qi tonics in Chinese medicine, Korean ginseng is traditionally taken to support general health and wellbeing by strengthening the qi. Korean ginseng has been used to relieve fatigue, increase energy levels and vitality, and promote stamina since ancient times in TCM. Its traditionally prized effects are summed up perfectly in the Yellow Emperor’s Inner Classic, a herbal medicine text written around 2000 years ago, which states that when taken over time, Korean ginseng will “invigorate the body”. Korean ginseng is also traditionally used in TCM to calm the spirit, aid recovery after illness and improve the body’s ability to adapt to stress . Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. References available on request. Erika Bass is Technical Support team leader at Fusion® Health. She has over a decade of experience in the natural health industry, and a particular passion for helping women look and feel their best.

amounts of rest and relaxation 4. Take good care of

your emotional and mental wellbeing , e.g. connect with the people you love.

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HEALTH REPORT

Boost your child’s brain

D iscover which development, naturally. Helping your child through learning and developmental challenges can be overwhelming. A child’s brain processes information differently from an adult one, so ensuring the brain is given the right nutrients will help. Sixty percent of the brain consists of oils and fats, so supplying the right fats is vital for the health of a child’s brain. PUFAs (polyunsaturated fatty acids) are ‘brain food’ and the key ones are omega fatty acids, particularly omega-3 and omega-6. Some PUFAs are classed as essential, meaning we can’t make them but must get them from food. nutrients support your child’s learning The typical Western diet lacks essential oils and fats, and so supplementation is necessary to ensure we get the right balance of these oils. When eaten or taken as a supplement, some omega-3 and omega-6 is transformed into other PUFAs involved in essential processes within the body and brain, including supporting a child’s learning development. Omega-3: Whenwe eat foods containing omega-3 alpha linolenic acid (ALA), the body enlists enzymes to change their

structure and transform ALA into different PUFAs, which

in turn generate a new type of PUFA called eicosapentaenoic acid (EPA). The body can also change some of this EPA into docosahexaenoic acid (or DHA). EPA and DHA are the superstars in brain health.

Omega-6: The body does the same thing with foods containing omega-6 linoleic acid (LA). One of the important PUFAs emerging from this transformation is the anti-inflammatory gamma-linolenic acid (GLA). EPA and DHA have been researched extensively for brain health and function. Studies show deficiencies affect memory, non-verbal cognitive development, processing speed, visual perception, attention, executive functioning (planning and organising), reading and spelling. Put simply, feeding the brain with the right balance and ratio of EPA, DHA and GLA benefits brain development and health. Some evidence suggests that too much omega-6 and too little omega-3 in the diet increases inflammation. However, studies also show that the correct intake of EPA, DHA and GLA creates significant improvement in

cognition and brain function, especially in children with learning challenges. The right foods and nutrients build brain health. Even small changes - like one fish meal a week, preferably oily fish like salmon or sardines - have a positive impact. The recommended fish intake for adults is one to two servings per week. However, many adults do not eat enough fish to provide enough PUFAs, and children have even lower intakes, so supplementation is recommended, talk with a Go Vita health consultant about EPA/DHA capsules or a child-friendly chewable option. References available on request

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I N PROF I LE

A new era in vitamin E

E verybody knows about vitamin E, but few have heard of tocotrienols. Dr Barrie Tan reveals their special benefits. Multiple forms of vitamin E have been identified since its initial discovery 100 years ago, including tocopherols and tocotrienols. Alpha-tocopherol, a potent lipid antioxidant, was the first known vitamin E compound. Up until 1990, tocopherol research dominated the field; however, more recent research shows tocotrienols provide more powerful anti- Like all vitamin E compounds, tocotrienols are found in oily parts of plants (e.g. nuts and seeds), where they protect lipids. There are three major sources: rice bran, palm and annatto. Of these, annatto is the only source that naturally contains only delta- and gamma-tocotrienol, two of the most active vitamin E forms. ageing benefits than tocopherols. What are tocotrienols?

Cardiovascular and metabolic health

Annatto’s vitamin E composition is unique in that it contains 100 percent tocotrienols and is essentially tocopherol- free, whereas most vitamin E sources contain 25-50 percent alpha-tocopherol. This is an advantage because tocotrienols’ superior molecular structure of an unsaturated side chain allows easy access Annatto’s vitamin E composition is unique in that it contains 100 percent tocotrienols and is essentially tocopherol-free, whereas most vitamin E sources contain 25-50 percent alpha-tocopherol to cell membranes, and alpha-tocopherol also interferes with tocotrienol functions. A tocopherol-free tocotrienol like the annatto- derived one therefore mines the nutrient’s full benefits, and a steady stream of published clinical trials suggests tocotrienol use for cardiometabolic, anti- inflammatory, antioxidant, and cellular health applications.

The first benefit identified for tocotrienols was for cardiovascular health. Tocotrienols’ hypocholesterolemic activity was discovered in 1986 by USDA researchers, and later confirmedbyBristol-Myers Squibb scientists. Since then, research has confirmed the benefits of annatto-derived tocotrienols for cardiovascular and metabolic health. One study tested annatto tocotrienol dosages ranging from 125-750 mg/day in hypercholesterolemic patients, and found that at an optimum daily dose of 250 mg/ day, patients’ total cholesterol, LDL and triglycerides dropped by 15, 18 and 14 percent respectively, after only four weeks. Beyond lipid management, inflammation - a low-grade and persistent companion of cardiovascular disease - was also reduced in hyperlipidemic patients, with another study showing that daily supplementation with 250 mg annatto tocotrienol saw patients’ C-reactive protein levels decrease by 40 percent, while cytokines associated with cardiovascular disease, like TNF- alpha and interleukin-6, were significantly downregulated.

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I N PROF I LE

Metabolic syndrome (a cluster of metabolic conditions generally associatedwith obesity, which can lead to the development of type 2 diabetes) often precedes cardiovascular disease. Clinical trials demonstrate that annatto-derived tocotrienols improve glycaemic control in diabetic patients. One study used a dosage of 250 mg, whereas patients in a second study received 500 mg. Both trials demonstrated a significant effect on lowering glycaemic markers (fasting blood glucose and glycated haemoglobin), improving insulin sensitivity) and reducing inflammatory and oxidative stress markers. Another common risk factor for obesity is non-alcoholic fatty liver disease (NAFLD), which is excess fat storage in the liver. In two clinical trials with NAFLD patients, annatto tocotrienol was shown to significantly reduce liver-related biomarkers, fatty liver index, and HOMA-IR scores. Dosages administered were 600 mg daily for 12 weeks in one study, and 24 weeks in the other.

Both studies showed significant reductions in serum amino transferases (15-21 percent), triglyceride levels (11-13 percent), oxidative stress marker malondialdehyde (14-19 percent), C-reactive protein (18-21 percent), and fatty liver index score (11-15 percent). Weight loss was observed to be 4.4 kg after 12 weeks, and 6.8 kg after 24 weeks of supplementation. At 24 weeks of supplementation, additional metabolic risk factors, including the critical hormones adiponectin and leptin, were also examined. Adiponectin increased by 44 percent, signifying improved regulation of glucose control and fatty acid breakdown. Leptin decreased by 18 percent, lowering inflammatory status. Additionally, HOMA-IR - a measure for insulin resistance - was reduced by 15 percent in patients in the tocotrienol group, and they were three times as likely to see a 1-degree to 2-degree reduction in hepatic steatosis. Such observable reversals

and liver improvements by tocotrienol supplementation - not seen with tocopherol – have set a new benchmark for vitamin E benefits. Inflammation and oxidative stress Multiple clinical trials consistently show beneficial effects of annatto tocotrienol on inflammation and oxidative stress. In a study testing its effect on bone health in postmenopausal women, annatto tocotrienol reduced oxidative stress marker 8-OHdG, resulting in a 115 percent improvement bone turnover and 13 percent reduction in bone resorption. References available on request. Dr Barrie Tan is hailed as the world’s foremost expert on vitamin E. With a PhD in Chemistry/Biochemistry, Dr Tan is committed to the research and development of phytonutrients that reduce and slow chronic disorders.

To learn more from Dr Barrie Tan, tune in to our podcast at govita.com.au/pages/wellness-hub

Power up with ginseng Fusion Energy features Korean ginseng to relieve fatigue and increase energy and physical endurance based on its traditional use in Chinese medicine. Plus ashwagandha, astragalus, Siberian ginseng, American ginseng and the medicinal mushrooms reishi and cordyceps.

Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional.

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HEALTH REPORT

F orget the memory myths! You’re never too old to learn techniques to guard your brain health. Fight brain fog with food An inadequate diet, especially one that does not provide sufficient B-group vitamins, is strongly linked to poor mental performance and a slowing down of thought processing and memory formation. One of the most important actions you can take to protect and improve cognition is to provide your brain with the right nutrients. Start by avoiding fatty meats and full-cream dairy foods, because they are known to elevate cholesterol levels, which in turn reduces the flow of blood – and the provision of oxygen – to the brain. Choose low-fat dairy and lean cuts of meat instead, as they provide carnitine, an amino acid which is required for optimal neural function. Maintain

To learn more about the health benefits of sage tune in to our podcast at govita.com.au/pages/wellness-hub

Be a Good Host to your Ecosystem Daily probiotic support by Premedy, ™ born from the seeds sown by nature and science. 28% OFF RRP*

All our products are formulated, blended, and packaged in Australia

VEGETARIAN FRIENDLY All our products are vegetarian friendly

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ISSUE 62 • 2021 *Offer valid until Dec 31st 2021. Supports a healthy digestive system. Supports general health and wellbeing. Always read the label. Follow the directions for use.

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your brain

Play games Maintain good mental function by playing games, such as Scrabble, mah jong, chess or bridge. The internet is a great source of memory games and puzzles, which you can either play on your own or with other people online. Join a book club and read regularly. Make a point of catching up and talking with friends or family regularly, whether in person or via Zoom or phone. Try learning a new skill, like how to play a musical instrument, writing an autobiographical journal, photography or painting. These are all ‘neurobic’ exercises, meaning that you are challenging your brain. Get moving The cardiovascular benefits you gain from regular aerobic exercise, such as walking, jogging, swimming or dancing, have a flow-on effect for brain health because they all help to prevent hardening of the

Eat more wholegrains and legumes, as they are all great sources of lecithin, a nutrient which the body converts to acetylcholine, the neurotransmitter which improves speed and depth of recall. Ensure you have antioxidant-rich fruits and vegetables with every meal to counter the action of free radicals causing inflammation and mental decline. Some of the best sources include strawberries, tomatoes, broccoli, citrus fruit and leafy greens. A lack of B-group vitamins in the diet, especially vitamin B12 and folic acid, is a common cause of memory lapses and shortened attention span – some research even suggests it can contribute towards the development of Alzheimer’s. Pump up the B12 and folic acid content of your diet with broccoli, Brussels sprouts, leafy greens, chickpeas, beans, fortified breakfast cereals, wheatgerm, nuts and seeds.

arteries. Research suggests that aerobic exercise can actually boost production of

neurones in the brain. Suppress stress

Anxiety, stress and depression have all been identified as key drivers of impaired memory, because they interfere with concentration and weaken motivation to learn or do anything new and interesting. Stay sane with sage Sage (Salvia officinalis) has a long history of use in Western herbal medicine as a treatment for menopausal symptoms and heart problems. Modern research has also discovered that sage has potent anti-inflammatory effects, which provide specific benefits to mental health and cognitive performance by protecting acetylcholine, the neurotransmitter that is most important for memory.

INTRODUCING The next level Vitamin E

Research indicates that tocotrienols exhibit antioxidant, free radical scavenging, anti inflammatory and cholesterol lowering properties. Tocotrienols are better absorbed than traditional Vitamin E.

Available in Go Vita and selected health food stores Australia wide.

This medicine may not be right for you. Read the label before purchase. If symptoms persist, talk to your health professional.

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ISSUE 62 • 2021

Make Christmas shopping easier this year with the wide range of eco-friendly gifts at your Go Vita store. Super Sprout Germinator This handy gadget from Untamed Health makes it easy to grow fresh, nutritious and delicious sprouts in just a few days, and it will appeal to young and old alike. The beauty of sprouts is that they only need water and warmth to germinate, so even a ‘black thumbed’ person can’t go wrong! Grab a couple of packs of seeds at Go Vita to complete the gift – we suggest chickpea, sunflower or alfalfa. Great gift ideas Hemp Worx bath and body gift sets Loving Earth Bonbons Treat your friends and family to these luscious, melt-in-your mouth chocolate- coated bonbons from Loving Earth . Choose from three indulgently creamy and delicious flavours –Tropical, Raspberry and Caramel. Each bonbon is beautifully presented in eye-catching coloured foil, in a stunning gift box, so no wasteful additional wrapping is required. As with all Loving Earth products, the bonbons are fully plant- based and ethically produced.

Proudly Australian-owned and manufactured, the Hemp Worx range of bath and body products combines the many benefits of hemp seed oil and essential oils for a naturally good result. Choose from a range of gift sets, including the

TLC for Hands Gift Set, Rejuvenate Gift Set or Beautylicious Gift Set, in lemon myrtle, or rose geranium and patchouli varieties.

Inika Organic Whether the ladies on your Christmas list are health conscious, fashion followers or eco-warriors, a gift pack of Inika’s unique, sophisticated and green beauty products will suit. All Inika products are proudly certified organic, vegan and cruelty-free.

Gourmet Seaweed Seasoning The foodies in your life are going to love these new and very on-trend seaweed seasoning gift packs from Pacific Harvest . Choose from the BBQ Pack containing Smoked Dulse Flakes (which has a great bacon flavour), Citrus Seaweed & Sesame Seasoning and Kelp Salt, or the Everyday Pack with Seaweed Salt, Garlic Seaweed & Sesame Seasoning and Atlantic Dulse Flakes.

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ISSUE 62 • 2021

Locako Protein Brownie Rum Balls Get in the Christmas spirit with this special limited-edition Protein Brownie Rum Ball from Locako . A yummy dairy-, soy- and

gluten-free recipe with health-enhancing ingredients like nuts, prebiotics, probiotics and collagen, they provide the perfect low-carb protein hit for a mid-morning snack or sweet pick-me-up treat for the afternoon slump.

Veggie Saver Here’s a great idea for eco-conscious friends and family. The Veggie Saver reduces waste and saves money by keeping your fruit and veggies fresh and crisp for weeks, rather than days. This 100 percent natural reusable bag is made from unbleached and unseeded cotton, and is proudly Australian designed and owned. It’s scientifically proven to keep fruit and veggies fresh for over 2 weeks! (Research conducted by Applied Horticulture Research, 2021.)

Aromatherapy for Wellbeing

Juniper Pure Organic Skincare has expanded its all Australian- made range to include the exquisite Aromatherapy Cognitive Support + Wellbeing Collection of Pulse Point Blends, to assist in times of low mood, stress, sleeplessness and brain fog. What a perfect gift for anyone who has struggled with the events of the past couple of years, and needs some support. The Pulse Point Blends are easy to slip into a pocket, glovebox, backpack or handbag.

Tumblers and Drink Bottles Avoid single use plastic with sturdy, eco-friendly, BPA- free reusable stainless-steel accessories. Check out the Cheeki collection at your local Go Vita. We love the versatility of the wine tumblers – great for breakie granola containers!

Weleda Gifts Packs As part of their centenary celebrations, Weleda is releasing curated ‘gifts from the garden’ value packs of their best-selling products, which all harness the power of plant botanicals grown on Weleda’s own farms. The Go Vita team are big fans of the Weleda Aroma Shower Pack and Weleda Skin Food Nourish & Glow Pack.

Celebrate Weleda’s 100 year anniversary with these limited edition, all-natural Gifts from our Garden sets. Inspire your senses and nourish your skin with powerful pomegranate body wash and hand cream or indulge and restore your skin with Skin Food body butter and moisture cream. GIFTS FROM OUR GARDEN

RRP $29.90

RRP $39.90

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ISSUE 62 • 2021

L I VE WEL L

Treat your family and friends to these delicious treats for the festive season! Festive food

Natural Road Festive Cake Mix is a premium blend of nuts and sweet, plump and juicy dried fruits.

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

Directions: 1. Grease and line a

20cm round baking tin. 2. Sift flour, baking powder and salt in a bowl. Add cake mix and caster sugar. 3. 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 0 C for two hours.

Chocolate Protein Nut Brittle

The humble nut brittle gets a health, protein packed makeover. Thanks to Amy Lee’s Nourish in 5 cookbook for this healthy sweet treat.

Directions: 1. Roughly crush roasted nuts and seeds by pulsing briefly in food processor or with a knife on chopping board. 2. Spread nuts and seeds on baking tray lined with a reusable mat. Set aside. 3. Gently melt chocolate, protein and oil, pour over nuts and seeds to completely cover. 4. Drizzle with nut butter. Place in fridge for 2 hours or freezer for 20 minutes. Break into pieces. Store in the fridge.

Ingredients: • 2 cups of a mix of roasted Organic Road Raw Mixed Nuts and your choice of seeds • 200g sugar-free milk chocolate • ¼ cup protein powder of your choice • 1 tsp olive or coconut oil • 2 tbsp Natural Road Almond Spread

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L I VE WEL L

RECIPE

Kombu makes a flavoursome, nourishing and immune-boosting stock base for use in soups and casseroles. Serves 12 Ingredients: • 3 litres of water • 1 kombu strip (or two kombu leaves)* • 1 small onion, including skin for colour, roughly sliced • 1 small carrot, roughly sliced • 1 handful of dried shiitake or porcini mushrooms • ½ celery stick • 1 clove garlic • slice of fresh ginger (optional) • fresh thyme, parsley and coriander stalks Directions: 1. Place all the ingredients except kombu in a large pot, cover, slowly bring to a simmer and simmer gently for 15 minutes. 2. Turn off heat and add the kombu. (Note: Never boil water you soak kombu in, as this will have a negative impact on flavour and nutrient content.). Steep kombu for 10 minutes or more, according to taste. If using kombu leaves, these can be chopped along with the mushrooms, when they are all softened, Vegan stock

Cook with Kombu K ombu seaweed provides flavour, nutrients and texture – it’s a must-have for sneaking nutrients into food for fussy eaters.

Multiple health benefits Brown seaweed like kombu is nature’s best source of iodine, which is vital for thyroid function, along with iron, calcium, trace minerals and vitamins A and C. Glutamine is required for making protein for muscle tissue, protecting intestinal health, and supporting the immune system and liver detoxification.

The name kombu comes from konbu, the Japanese word for kelp seaweed. It is the key ingredient in dashi stock, which forms the basis of many Japanese dishes. There are around 30 different species of kelp around the world. Pacific Harvest Kelp is sustainably wild-harvested from the flavourful species Ecklonia radiata , which grows in the pristine waters of New Zealand. Here are three reasons to start cooking with kombu: Delicious flavour The fine white powder you will see on dried kombu strips and leaves is an amino acid called glutamine, which naturally rises to the seaweed’s surface as it dries. Glutamine is the source of the wonderful savoury umami flavour that kombu provides, and eliminates the need for artificial flavourings.

Digestive system hero Kombu also contains glutamic acid, an enzyme which acts as a natural tenderiser and breaks down

complex sugars, such as those found in legumes. Add a kombu strip or leaf when you soak beans to ease digestion and avoid flatulence.

and returned to the stock. *Kombu strips are tougher than the leaves, and impart a stronger flavour.

Glutamine powder on kombu

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