Go Mag Issue 61 is packed with great articles full of effective simple solutions to help you stay in shape this season!
THE GOOD HEALTH NEWS MAGAZINE ®
IMMUNE WELLNESS MIGHTY MCTs TOOTHPASTE TOXINS Winter OVERNIGHT OATS 5-WAYS PAGE 1
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Overnight Oats 5 ways Prepare the night before for a quick and simple breakfast! The hemp seeds add protein and make the oats super creamy!
welcome Over the past year life has been pretty different for most of us, and at Go Vita we’re excited to see new customers discovering our stores. For many it’s the first time they have explored a health food store and our member stores are absolutely loving showing new customers what we do! Many customers are surprised by the breadth of product range at Go Vita - from bulk health foods, pantry lines and supplements, natural beauty care and baby products to eco-friendly drink bottles, keep cups, aromatherapy oils and diffusers, sustainable kitchen storage, non-toxic nail polish, tanning products, sustainable bamboo clothing and gifts just to list a few! – no matter what you are looking for there is every likelihood you will find it at Go Vita! Another big plus with Go Vita is we provide personalised health and wellness advice with the aim to help you live a healthier more sustainable life. Talk to one of our qualified practitioners at your local store. We hope you enjoy this issue of Go Magazine, with articles to inform you on how best to support your immune health, emotional wellbeing and for those battling sleep deprivation, we recommend our article on page 4! We have some wonderful new products available at Go Vita and we are delighted to bring you the stories behind these new and exciting brands through Go Magazine. Stay warm and healthy this Winter! Rug up and get out and about in the fresh air and sunshine when you can! Don’t avoid exercise just because it’s cold (which we know is so easy
METHOD 1. The night before, stir together all ingredients in a sealed container or bowl. Store in the fridge overnight. 2. The next morning, mix the oats again to ensure everything is evenly distributed. 3. Optional to add the mix-ins below ...
INGREDIENTS • 1 ½ cups (360g) almond milk or Organic Road coconut milk • 1 cup (100g) Organic Road rolled oats • 3 tbsp (30g) hemp seeds • 1 medium banana mashed (about 120g) or apple puree • ½ tsp Organic Road cinnamon
Mocha ¼ cup brewed coffee, chilled or room temperature + 3 tsp mini choc chips for topping
Carrot Cake ½ cup finely grated carrot, ¼ cup chopped pecans, 3 tbsp raisins and ¼ tsp all spice
to do!) just adjust your routine so that you’re still active, it’s one of the best ways to keep your immune system strong!
Yours in the best of health, Ann Cattelan BSc Editor
Apple Pie 1 medium apple (180g) chopped, grated or stewed
Peanut Butter & Jam ¼ cup (145g) peanut butter and ½ cup berry chia jam
Issue 61 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. © 2021 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.
Reprinted from Nourish in 5 by Amy Lee
All systems GO for immune wellness
C old and flu viruses are relentless in trying to invade your body - but strong immunity will boost your chances of staying healthy . Imagine a pill you could take that helped keep every cell in your body healthy - impossible? Not really. Over the past 30 years, a wealth of scientific evidence has accumulated on the power of nutritional supplements - vitamins, minerals, herbs - to significantly improve cell performance and ensure the efficiency of all the body’s biochemical processes. Nutrient deficiencies compromise the immune system by reducing the ability of the T-cells (white blood cells) to repel antigens (foreign substances, like bacteria and viruses) in the body. Unless you are meticulous about analysing the food you eat, it is difficult to be sure that you are getting the right amounts of the nutrients you need; plus, factors like stress, illness, intense exercise, and your genetic composition and biochemistry all conspire to affect how well or badly you absorb those nutrients. A good quality all-in-one vitamin and mineral supplement is an excellent idea, especially as many nutrients work best
when combined with others. For peak immunity, add these specific herbs and nutrients: Andrographis (Andrographis paniculata) In traditional Chinese medicine, this is considered to be ‘bitter’ and ‘cold’, which means it is appropriate for any conditions that are defined as ‘hot’, such as acute infections and fever. Andrographis works as a preventive, helping to reduce the likelihood of catching a cold or flu, and also as a treatment, reducing symptoms such as fever, tiredness, sore throat, headache, cough, poor sleep, mouth ulcers, earache, and nasal and throat congestion. Astragalus (Astragalus membranaceus)
thought to date to the third millennium BC. It is a gentle adaptogen, stimulating and increasing energy, while also easing asthma and coughs and reducing excessive mucus. It has a tonic effect on red blood cells, which enhances haemoglobin production, and on the lymph glands, which speed the removal of toxins from the body. Echinacea (Echinacea purpurea) The use of this herb can be traced back to ancient Native American tribes; today it is used all around the world to strengthen immunity and fight off colds and flu. Research shows that it improves the body’s production
of interferon, T-cells and natural killer
(NK) cells, as well as speeding tissue repair. Its best proven use is as a treatment for colds and flu; however, other research suggests it may
Long used in traditional Chinese medicine to treat infections, this herb boosts the body’s production
of interferon, a natural antiviral
be of use for patients with autoimmune disorders, such as chronic fatigue syndrome, lupus and rheumatoid arthritis. Elderberry (Sambucus nigra) Alsoused tomakewine and jam; elderberry syrup has been used for centuries by European herbalists to soothe sore throats. Elderberries are a rich source of
and immune stimulant. (for more detailed information on this amazing herb go to page 14) Codonopsis (Codonopsis pilosula) This herb, with its distinctive bell-shaped flowers, is native to north-western China, and featured in the Yellow Emperor’s Inner Classic, a medical treatise which is
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antioxidants, and the standardised extract used in modern nutritional supplements has been shown to repel several flu viruses and reduce the severity of cold symptoms. Manuka honey
disease producingmicroorganisms through its effect on natural immunity. Taken daily it may help reduce the risk and incidence of upper respiratory tract infections. It also helps soothe a sore throat, and relieve coughs and nasal digestion. Vitamin C This supports optimal immune function in two ways - one, it boosts the activity of immune cells, and two, it supports and improves the production of collagen, the protein found in all connective tissue, which means it helps to counter inflammation and the spread of infection. Zinc
Top Winter Wellness Tips Keep moving: Try a bushwalk, a run or maybe an aquarobics class in a heated pool or a hot yoga class. Sip, sip, sip: Don’t forget your water bottle! It’s just as important to stay hydrated in winter, especially if you work in an overheated office. Eat for the season: Cook up hearty soups, stews and casseroles, all rich in immune-boosting nutrients! Add insurance: Add immune boosting supplements to your daily routine, including olive leaf, vitamins A and C, zinc and a good quality probiotic. Be cozy: Dress to suit the season – warm layers will help your body to retain heat and prevent you from catching a chill. Stay safe: The CoVid-19 vaccine may be here, but that doesn’t mean you should go back to pre-virus habits! Thorough hand-washing and regular use of hand sanitiser can reduce your chances of catching a cold or flu.
Produced by bees which pollinate the manuka bush (Leptospermum scoparium) , manuka honey is superior to regular honeys due to its exceptional antibacterial and healing qualities and its ability to improve
both digestive and immune health - enjoy a delicious dollop in a smoothie or over cereal and yoghurt, or add to tea to help soothe a cough and sore throat.
Research that tested zinc supplementation against placebo has shown that people taking zinc reported
Olive (Olea europaea) Olive leaf extract may very well improve your immune system’s capacity. Studies suggest
less nasal congestion and fewer sore throats. Zinc is thought to work in two ways: first by increasing T-cell quantities, and secondly by fighting cold viruses where they enter the mucous membranes.
that olive leaf extract’smainactive ingredient, oleuropein, has a beneficial effect against
Harness the power of Manuka Honey this winter
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The challenges of sleep deprivation
S leep is critical to the proper functioning of your brain, and a lack of it interferes with mood and concentration. Charmaine West explains . We have all felt the effects of a poor night’s sleep: most people will feel grumpy, stressed or irritable, and they may also have trouble concentrating the next day which worsens if the poor sleep continues. This is because your sleep and your mood are closely linked, and it cuts both ways – while it is easy to see the effects of a bad night’s sleep on your mood, did you know that your mood also affects your sleep? The mood-sleep loop Sleep issues are very common, with a recent report to the Sleep Health Foundation finding that over half of all Australian adults experience at least one symptom of poor sleep. Getting enough sleep, and ensuring that
it is good quality sleep, is essential for health and wellbeing. Your body repairs itself while you sleep, restoring and supporting brain function and overall physical health. A study published in JMIR Mental Health found a strong link between poor quality sleep and decreased wellbeing.
significantly more stressed, angry, sad and mentally exhausted. When the group returned to their normal sleep pattern, they reported an improvement in mood. While it is easy to see how poor sleep can affect your mood, it has only recently been found that your mood also impacts on your sleep. Feelings of stress and overwhelm keep the body and mind stimulated, awake and alert. You may find it difficult to turn your brain off; you may also experience an increase in heart rate and altered breathing patterns – all symptoms that make it hard to get off to sleep and to enjoy long and deep sleep. People experiencing chronic or ongoing stress often have sleep problems. Taking back control If you have trouble getting enough good quality sleep, here’s how to get back on track. Improve sleep hygiene Sleep hygiene is the set of habits that you have around your sleep. Bad sleep habits often play a part in poor sleep. For example:
While it is easy to see the effects of a bad night’s sleep on your mood, did you know that your mood also affects your sleep?
Studies show that people who experience sleeplessness report increases in negative mood balance (e.g. anger, frustration, irritability, poor motivation) and decreases in positive moods. For example, a study conducted at Harvard Medical School that limited the sleep duration of participants to only 4.5 hours a night for one week found that they felt
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Routine: Try getting up at the same time each morning and going to bed around the same time every night. Environment: Make sure your bedroom is comfortable. Consider the comfort of your mattress and pillows, and ensure the room is the right temperature and dark enough. Relax: Avoid mentally stimulating activities too close to bedtime; try activities like reading or having a warm bath instead. Get your fuel right Good fats: Include omega-3 fats in your diet from fish, and other good fats from avocados and nuts. Magnesium-rich foods: Include plenty of leafy green vegetables, seeds and whole grains. Avoid processed foods, caffeine and alcohol: In particular, avoid caffeine, alcohol and cigarettes too close to bedtime – caffeine and nicotine are stimulants and can make it difficult to fall asleep. Caffeine’s effects can also last for up to 10 hours after you consume it, especially in older people, whose metabolism is slower.
Although alcohol is a sedative, it can disrupt sleep later, when it wears off. Calming drinks: Have awarm, milky drink before bed. Milk contains tryptophan, which is a sleep-enhancing amino acid. Support your mood Meditation: Regular practice can reduce feelings of stress and overwhelm. Not sure where to start? Sit quietly and focus on your breathing, or try a meditation app on your phone. Exercise: Regular exercise is good for both physical and mental health, and it also releases mood-enhancing endorphins. Yoga is particularly good for helping to reduce stress, and feelings of overwhelm. Important! Always speak to a health professional when using herbal medications. Health professional-only brands, such as Flordis, offer high quality products
Herbs that help According to the American Medical Council, St John’s wort is used traditionally to support the nervous system, relieve symptoms of stress, calm the mind and reduce irritability. Lemon balm can help reduce feelings of stress
and education for practitioners so that they can advise on the best product for you.
and overwhelm and increase calmness.
Charmaine West is a naturopath with over 15 years’ experience who specialises in helping stressed, tired women find their way back to balance.
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ISSUE 61 • 2021 Life’s golden formula
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Back to Basics
F ats, sugar and salt – are they good for you, or not? Nutritionist, best-selling author and international speaker Cyndi O’Meara explains why we need to go back to basics . There are sevenmain groups of nutrients, or macronutrients - fats, carbohydrates, fibre, proteins, vitamins, minerals and water. With the exception of water, I have seen each of these macronutrients challenged - demonised, even - since I started studying nutrition in 1980. First it was fat, then sugar, then salt, and now animal protein is in the crossfire. But it’s not all bad. The evolution of food Growing up in the 1960s and 70s, I watched my mum make all our food from scratch. With supplies from a very basic pantry, we ate dinner and dessert every night. Groceries were bought locally from the butcher and greengrocer, milk and cream was delivered by the local dairy and flour, sugar, salt, spices, cocoa, nuts and seeds
came from the local general store. There were no large supermarkets and most people had a small vegetable garden and a few fruit trees in their backyard. There were no dietary guidelines back then, either – instinct and culture drove food consumption. The food we ate did not contain additives, flavours, colours, acidity regulators, synthetic biology products, bioengineered products or GMOs; the food was real and there was very little packaging or rubbish to throw away. No glyphosate was sprayed on food (although other chemicals may have been present). As a community we had robust health and there was very little obesity and few food allergies or sensitivities. Coeliac disease was rare and, for the most part, people had good gut health. Along with exercise, sleep and connecting with nature, the foodwe eat plays a huge part in our overall health and mental wellbeing. However, chemicals used in agriculture and in our food, along with food additives and preservatives, are contributing to health issues. For instance, sugar itself can be listed in over 50 ways on an ingredient panel - and that doesn’t include either natural or artificial sweeteners!
Simple steps An unhealthy lifestyle is merely a series of unhealthy habits. You can change these step by step. Chocolate itself is not a bad food - but eat only the best made from the finest ingredients. Eat nature’s fats in moderation. Eggs, nuts, seeds, cold-pressed oils, fish and meats. Always read the label of any packaged food, particularly the ingredients. If you don’t recognise a word, chances are it’s made in a chemical laboratory, not grown on a farm. Take Changing Habits Supreme Green Blend each morning to give your day an added real food boost.
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WIN a free book!
Reclaiming health Good health relies on good food. For over 40 years, I have researched food ingredients and food processing in order to understand what people are really digesting, and how this affects the human microbiome and gut health. Foods in their natural form - including the macronutrients sugar, salt, fats and carbohydrates - are all important to the human body. Preparing food from its most natural form is how our ancestors survived; they also ate seasonally, which meant not all foods were available year-round in endless quantities. When it comes to your health, some habits can be hard to change, but many only require a simple swap. For example, choose organic produce where possible. Swap white refined sugar for organic rapadura sugar, and refined salt for seaweed salt.
These nutrient-dense products are an investment in your health, plus you will use less of them in recipes because they are rich in flavour. Eating naturally-formed macronutrients will benefit your health, rewarding you with energy, fewer cravings and more meal satisfaction. My book Lab to Table was written to empower people by providing knowledge to help them rediscover the good health and high energy levels their bodies are capable of. This book is more of an education than a diet, teaching you how to value quality foods over quantity and the simple changes you can make to reduce your chemical calorie intake and focus instead on the benefits of real, nutrient-rich whole foods. Learn how to fight disease through nutrition, rather than fuelling it! Cyndi O’Meara is a nutritionist, best-selling author and film maker, known for What’s with Wheat? (2016). She is also an international and TEDx speaker and founder of Changing Habits.
Cyndi O’Meara recently released Lab to Table (RRP $29.97), an updated and extended version of her best-selling Changing Habits, Changing Lives . From July 1, we are giving away 10 FREE copies in each Go Vita store nationwide. Be quick – the first 10 customers to show this article at their local
store will WIN! *Only while stocks last.
If you are looking to help improve the quality of your sleep and relieve symptoms of stress and restlessness, Flordis Remotiv and ReDormin Forte may be right for you. A different way to relieve sleeplessness and support healthy mood
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These medicines may not be right for you. Read the label before purchase. Follow the instructions for use. If symptoms persist, talk to your health professional. To learn more about the science, visit Flordis.com.au
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A is for astragalus
R un down? Astragalus is traditionally used to improve immunity and support vitality in Chinese medicine. Erika Bass explains. Astragalus (pronounced ass-tra-gah-lus) is a herb that is traditionally used in both Chinese and Western herbal medicine. There are thousands of plants in the Astragalus genus, but the one that is most commonly used medicinally is Astragalus membranaceus , which is also known as Huang Qi and milk vetch. East and West Astragalus is native to northern China and Mongolia, so it is not surprising that its medicinal use originated in traditional Chinesemedicine (TCM). The first mention of astragalus in TCM texts dates back 1800 years. Today, it is still considered one of the most important herbs in Chinese medicine. Based on its use in TCM, astragalus made its way into Western herbal medicine dispensaries in the 19th century. Today, it is a popular ingredient on the shelves of Go Vita stores around Australia, especially
during the cooler months of the year. Specific benefits include: Traditional immunity booster: In both TCM and Western herbal medicine, astragalus root is traditionally taken to improve immune defences. For example, in TCM astragalus is traditionally taken to reduce the frequency of common colds, while in Western herbal medicine it is traditionally used to support and improve In both TCM and Western herbal medicine, astragalus root is
which are centred on its effects on the life force energy known as Qi (pronounced ‘chee’). From the perspective of TCM, Qi influences all aspects of wellbeing, encompassing the body, mind and spirit. In TCM, astragalus is traditionally taken to strengthen Qi, and as a restorative tonic that replenishes Qi when its levels need topping up; it is traditionally considered especially beneficial for nourishing the Qi of the lungs. Qi and stress: In TCM, stress levels and Qi are considered closely intertwined. A stressful lifestyle - for example, one that features long hours of hard work - can deplete yourQi, which inChinesemedicine terms fuels all your physical functions. In a vicious cycle, if your Qi is out of balance, your ability to respond appropriately to the world around you may be as well. If that occurs, astragalus is traditionally taken in TCM to increase vitality; this aspect of its actions is considered an extension of its traditionally prized usage as a Qi tonic. It is also traditionally used in TCM to help the body cope with and adapt to stress. How to take it In TCM, astragalus is often taken alongside other herbs, such as reishi mushroom
traditionally taken to improve immune defences.
the functioning of the immune system when it’s working to fight off illness and also to promote healthy immune system responses. Qi, or ‘life energy’: In addition to its immunity-enhancing actions, astragalus is traditionally regarded as having a several other health benefits in TCM, many of
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Your body’s protective shield The outer surfaces of the body (the skin, nasal passages and mucous membranes) are our first line of immune defence, acting as barriers that help to prevent mild illnesses taking hold. A similar concept exists in TCM, where it’s traditionally understood that a specific form of Qi called defensive Qi (or Wei Qi) circulates near the exterior surface of the body. Defensive Qi’s role is to act as a kind of security force, reducing the likelihood that factors like cold and wind can penetrate the body’s exterior surfaces and cause illnesses like common colds. Astragalus is traditionally used to stabilise the exterior surface of the body, support defensive Qi and reduce the frequency of common colds.
which is traditionally used in TCM to improve immunity, relieve tiredness and reduce feelings of being run down. Other herbs that astragalus is often taken with in TCM include Chinese licorice, codonopsis, white atractylodes and fang feng. TCM theory teaches that, while astragalus is traditionally considered beneficial for improving immunity and helping decrease your likelihood of experiencing recurrent common colds, it is not the best herb to use during the active stages of an infection. So, if you do catch an infection like a cold, stop
taking astragalus for a while, and start again when the cold has passed. (In the meantime, herbs like honeysuckle and forsythia are traditionally used to relieve common cold symptoms in TCM.) In TCM, astragalus root is traditionally used in a similar way for children as it is for adults: to improve their immune defences, reduce the frequency of common colds and boost vitality. When given to kids, astragalus is often combined with other herbs, such as fang feng and white atractylodes. 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.
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S ometimes a great nutrient performs better with a partner – and that is certainly the case with vitamins K2 and D3. Dr Hogne Vik reports.
Vitamins K2 and D3 are star performers when it comes to supporting bone and cardiovascular health. Let us take a closer look at how they work together and what benefits they provide.
di sease . According to research published in The Journal of Bio- chemistry , vitamin D3 promotes bone build-
Vitamin K2, specifically vitamin K2 as menaquinone-7 (MK-7), increases the activation of two bone-friendly proteins, osteocalcin and matric GLA protein (MGP). Once activated, osteocalcin binds calciumto the bonematrix, helping to build strong dense bones, while MGP stops calcium from being deposited into arteries and soft tissues, and therefore protects your cardiovascular system. Heart and bone health According to the World Health Organization, nearly 18 million people die annually from cardiovascular disease, making it the number one cause of death. Osteoporosis, where bones become brittle due to lack of calcium and vitamin D, also takes a significant toll worldwide. According to the International Osteoporosis Foundation, one in three women over age 50 will experience osteoporosis fractures; for men, it’s one in five. The good news is that vitamins K2 and D3 play a vital role in reducing the risk of both osteoporosis and cardiovascular
up and maintains calcium and phosphate levels for
bone formation. Calcium needs vitamins D3 and K2 to be present in order for it to be effectively absorbed and bound to the bone matrix; without vitamins D3 and K2, calcium can present a risk factor for cardiovascular problems. It is important to note that although vitamin K represents a family of vitamins, it is only vitamin K2 as MK-7 which is the most effective in activating osteocalcin and MGP. Similarly, not every member of the vitamin D family provides the same bone-building benefits as vitamin D3. A University of Surrey study, published in the American Journal of Clinical Nutrition , which compared the effects of supplementing with vitamins D2 or D3, concluded that vitamin D3 was twice as effective in raising participants’ serum blood levels of vitamin D. Another study, published in The Journal of Endocrinology
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dynamic Duo and Metabolism , showed vitamin D3 converted to its active form in the body 500 percent faster than vitamin D2.
(5mcg calcitriol) in the patients. The findings, which were published in the Journal of Pediatrics, Hematology & Oncology , showed that vitamins K2 and D3 had a positive effect on the bone mineral density of the children during aone-year period,with the researchers concluding that supplementation of MK-7 instead of drugs was a beneficial alternative for the treatment of TOSP. When it comes to cardiovascular health, there is also much evidence highlighting the
benefits of vitamins K2 andD3. For example, A 2013 study published in the Polish Archives of Internal Medicine evaluated the cardiovascular effect of oral administration of vitamin K2 (again, MenaQ7 ® ) plus vitamin D, or vitamin D alone. This six- month study showed a slower progression of arterial calcium deposits in the vitamin K2/ vitamin D group than was detected in the
A 2013 study of child patients with the blood disorder Thalassaemic Osteopathy (TOSP) further highlights the positive combination of vitamins K2 and D3 for bone health. This study investigated the effects of a dietary supplement with vitamin K2 (50 mcg MK-7 as MenaQ7 ® from NattoPharma) and vitamin D3
group receiving only vitamin D. Dr Hogne Vik is the Chief Medical Officer at NattoPharma.
Traditional Immune Tonic Astragalus is traditionally used to improve immune defences and help reduce the frequency of common colds in Chinese medicine. Find it in Fusion Health Astra 8 and Kids’ Astra 8 Immune Shield.
Available at your local GOVITA store
Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Dietary supplements can only be of assistance when dietary intake is inadequate.
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P lant-based wholefood omega-3 alternatives are becoming regarded as more sustainable, ethical and cleaner options than fish oil and even algal oils. Omega-3 fatty acids are well known for their cardioprotective effects, along with many other benefits, including reducing inflammation, boosting immunity, and preventing and treating a range of health conditions, including joint problems, psoriasis, asthma, eczema, Crohn’s disease, menstrual cramps; there is also a correlation between the incidence of mental health problems and an inadequate intake of omega-3s. Varied sources Omega-3 fatty acids come in three different forms: alpha lipoic acid (ALA), eicosapentaenoic acid (EPA) and docosa- hexaenoic acid (DHA); each form has nutritional value and health benefits, but the majority of research has been conducted on EPA and DHA, especially with regards to heart and brain health. Traditionally, the main source of the omega 3s EPA and DHA has been from a fish source, either as food or as a supplement. However, concerns about overfishing of the seas, as well as potential contamination of fish with microplastics
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and chemicals, has seen increased focus on plant and vegan alternatives. An added concern around fish oil supplements is the potential for refining procedures, which are designed to remove impurities in fish oil, but can actually result in oxidation and therefore a poorer quality final product. Until recently, one of the main sources of plant-based omega 3s was an extracted algal oil, which is made by removing a triglyceride oil from marine phytoplankton, or micro-algae. This process typically involves the use of volatile solvents, like hexane; although solvent residue is mostly removed, small amounts remain, and this may be something that a health-conscious and sustainably-minded consumer might wish to avoid. The good news is that Phytality Nutrition offers a solution to the problem of finding a cleaner, unrefined and unprocessed form of omega-3s, by offering a source in its original whole plant form, known as marine phytoplankton or marine micro-algae. This marine phytoplankton is grown in a closed system, controlled production environment, using food-grade quality nutrients and inputs, and results in the cleanest and purest form of omega-3s. By choosing this original whole plant form, it is possible to cut out the “middle fish” and obtain omega-3’s from its original source. When choosing marine phytoplankton
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HEALTH REPORT
Key benefits Omega-3s from marine phytoplankton in a whole plant form provide the following advantages: A controlled production source (not wild-harvested) offers a more ethical and sustainable choice. Purest form of omega-3s, from nature’s original source. No mercury, PCBs or insecticides, which may be found in fish oils. No chemical extraction process of lipids, as occurs with production of some algal oils. No processing, refining, or use of chemical stabiliser or solvents. No chance of oxidation, because lipids are enclosed inside the plant cell walls. Delivered with micronutrients and choline to aid absorption. Omega-3s are present in the ‘polar lipid’ form, which is more bioavailable.
as your omega-3 source instead of algal oils, you cut out the chemical extraction and refining processes used in producing most algal oil supplements. Taking whole plant-based omega-3s not only provides you with the purest source, it also offers a highly bioavailable form of these nutrients. This is because the omega-3 lipids in the phytoplankton source are present in a better, ‘polar bound’ form as glycolipids and phospholipids; these are bound to the cell wall membranes of the phytoplankton and cannot be extracted from the algae in the same way that the less bioavailable triglyceride forms present in fish and algal oils can. It also means that they are both water- and oil-soluble, and as our bodies are mainly water-based, this allows for an increased uptake of omega-3s, unlike extracted fish and algal oils, which are generally not water-soluble. Research studies conducted in the US into the efficacy of phytoplankton have proven that, compared with fish, krill and algal oils, there are considerable improvements in bioavailability provided by ‘polar bound’ omega-3 lipids. With this whole plant-based source, you also receive the benefits of other important nutritional co-factors being present, such as trace minerals and choline, which further assist in the absorption of omega-3s.
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Licorice love!
O ne of the most extensively used and thoroughly studied herbal remedies, Licorice (Glycyrrhiza glabra) has been used for centuries in Ayurveda, India’s traditional medical system. It is excellent for immune support because it contains glycyrrhizin, which reduces inflammation and increases levels of interferon, a virus-fighting substance produced by the immune system. The Sanskrit name for licorice is yastimadhu, which means “the sweet stick”, and Ayurvedic medicine considers it to be soothing and balancing, while in traditional Chinese medicine (TCM) it is called “the great harmoniser”. What it does Here are the top reasons why licorice is an important addition to your winter health regime: licorice has a long medicinal history. A nerve tonic: Licorice is a strong adrenal tonic which supports and improves energy levels – it is
In this delicious blend, Organic India combines the soothing, sweet character of licorice with tulsi, India’s legendary sacred herb. Tulsi has long been a favourite of yogis, because it nourishes and balances the mind and spirit as well as the body. Together, tulsi and licorice create a warming, mellow, caffeine-free tea with sparkling flavour notes of spicy cinnamon and ginger plus the freshness and zest of lemon, which helps you get to the other side of a sugar craving without caving in to sweet snacks. Note: Always check with your doctor for certain contraindications that may relate to licorice, such as liver disorders, hypertension, heart failure or oedema. Organic India Tulsi Licorice Spice Tea
often used to treat adrenal fatigue and chronic fatigue. When excess stress, nervous exhaustion and anxiety result in physical and mental debility, licorice has a fortifying effect. Support for digestion: Due to its cooling effect, licorice is useful for any type of digestive problem involving inflammation, such as heartburn, indigestion, ulcers, acidity, gastritis and inflammatory bowel disease. Given that optimal digestive function is integral to good health, licorice contributes to overall vitality and wellbeing. Enhances calm: Ayurveda regards licorice as being ‘sattvic’ in nature, meaning it induces a peaceful state in body and mind; its grounding and calming properties are said to increase love and compassion and to enhance clarity during meditation. An adaptogenic herb, licorice helps to build stress resilience and mental strength. Improves respiratory health: Licorice thins mucus, so it can help ease asthma, bronchitis, allergies and colds by relieving symptoms of coughing, wheezing and sore throat.
To download your FREE Tulsi & Yoga eBook scan this QR code
References available on request.
Tulsi tea, yoga in a cup ✓ Naturally Stress Relieving ✓ Immune Boosting ✓ Supports Energy & Vitality ✓ Promotes Balance ✓ Natural Detoxifier ✓ Powerful Adaptogenic Herbs
www.organicindia.com.au
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HEALTH REPORT
Fibre for gut health
D id you know that 70 percent of Australians fall short of meeting their fibre needs? Learn how to ensure you’re not one of them. Themorewe learnabout thegutmicrobiome, the more we realise how much more there is to learn. The gut microbiome is made up of trillions of bacteria, microorganisms and their genetic material, which all live - and hopefully thrive - in your intestines. Nor is the gut microbiome solely concerned with gut health and digestion: it is vitally linked to immune, nervous, metabolic and cardiovascular health and specifically impacts weight, brain function and mood and the likelihood of developing diabetes, autoimmune disorders and several cancers. Put simply - good health starts in your gut. Defining a healthy gut Each person’s gut microbiome is more individual than their fingerprints, and there is no single gold standard classification of what is healthy or unhealthy. However, science has identified the following factors as being important to a healthy gut: it contains an abundance of diverse types of bacteria; it is effective in digesting food and absorbing nutrients;
it operates with ease - there is minimal bloating, wind or pain and bowel movements are comfortable; there is no disease or damage; and it is resilient, quickly returning to normal after an ‘assault’, such as a course of antibiotics or a larger amount of alcohol than normal. Fibre is essential for a healthy gut micro- biome. Fibre is the part of food that the body cannot break down; instead, it passes through the gastrointestinal tract intact and is finally broken down by the beneficial bacteria in the intestines. When these ‘good’ bacteria are being well fed with the fibre they love, they will produce beneficial by- products, such as short-chain fatty acids, which produce a healthy layer of mucus that protects the delicate epithelial cells of the gut lining and plays a role in reducing the risk of bowel cancer. Other important benefits of fibre include: satiety - it keeps you feeling fuller for longer; stabilising blood sugar by slowing digestion; helping to regulate cholesterol and blood pressure levels; and making stools softer, bulkier and easier to pass, especially good if you suffer constipation or diarrhoea. Joanna Baker is an Accredited Practising Dietitian and a Registered Nurse who loves food! At Everyday Nutrition she works exclusively in gut health and food intolerance. She aims to help people enjoy food with as much variety as possible while keeping their tummy happy. www.everydaynutriiton.com @theguthealthdietitian
Are you getting enough? The best sources of fibre are fruits, vegetables, nuts, seeds, legumes and wholegrains. However, if you struggle to include enough fibre in your diet or your diet is limited or inadequate, a complex dietary fibre supplement like Kfibre (virgin sugarcane prebiotics) will help you to meet your needs. Unlike isolated or purified fibres, Kfibre is a whole plant food fibre, with no artificial additives, colourings, flavourings or preservatives. This means it is a whole food fibre with all the nutrients retained, just like they would be in your vegetables and fruits. It contains the complexity of the cell walls found in fruits and vegetables, and it therefore provides a more complex fibre to feed the beneficial bacteria in the gut. Kfibre has been shown to nourish the entire digestive tract and keep gut microbiota healthy and thriving.
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Breakthrough in pain relief
Go Vita Banner Ad.pdf 3 10/6/21 9:06 am Levagen+ ® is supported by 21 human clinical trials conducted on its benefits for sports nutrition and healthy ageing. For example: Exercise recovery: Results of a clinical A n exciting new and clinically-proven ingredient promises effective drug-free pain relief. Palmitoylethanolamide (PEA) is an endogenous fatty acid amide that belongs to the endocannabinoid family. It is produced naturally in the body around various tissues, as a biological response to injury, stress, pain and inflammation. PEA works by acting on the cannabinoid receptor CR2, and it has been clinically proven to support joint health, sports-related inflammation, pain relief and sleep. It can be difficult for the body to produce PEA on demand at the site of pain or injury as we age. However, the good news is that there is a new ingredient available called Levagen+ ® , which provides the body with bioactive PEA. The PEA content in this proprietary ingredient is powered by LipiSperse ® technology to increase uptake and enhance functionality in the body. Clinically proven
trial published in Nutrients showed that a group of healthy males taking 150mg of Levagen+ ® had reduced lactate and muscle damage compared to a placebo
Osteoarthritis relief: A clinical trial undertaken on patients with mild to moderate osteoarthritis showed that those taking a supplement of either 300mg or 600mg of Levagen+ ® reported reduced joint pain, joint stiffness and anxiety, and improved joint function. Improved immunity: A number of studies demonstrate PEA’s ability to boost the immune system and provide symptomatic relief of flu symptoms. Anti-inflammatory action: PEA is well recognised for its therapeutic anti- inflammatory effects, with over 350 research papers documenting its anti- allergic, analgesic and neuroprotective properties. Stress relief: PEA can also contribute to improved relaxation and restfulness, leading to good quality sleep. Highly bioavailable: Adouble-blind study conducted on healthy men and women to measure uptake of Levagen+ ® found that its lipid-based delivery system, Lipisperse ® , increased plasma PEA concentration by 75 percent, compared to standard PEA. Non-addictive and well tolerated, PEA is alsobeing trialled forpainrelief inareas such as fibromyalgia, carpel tunnel syndrome, lower back pain, sciatica, inflammatory bowel disease and neuropathies, with positive results.
group. Researchers correlated the reduced muscle damage to improved performance, allowing test subjects to have higher intensity exercise routines for longer. Ayurvedic medicine and African folk medicine to relieve the joint pain and soreness associated with osteoarthritis and rheumatoid arthritis. Herbal support Another well-known pain-relieving ingredient, now paired with Levagen+ ® is boswellia (Boswellia serrata) , a powerful anti-inflammatory and immune-balancing herb which has been used for centuries in traditional
FUELLING ACTIVE LIFESTYLES Athlete Safe, HASTA Certified
Australian-Made
Clinical Strength
TGA Listed
Promotion valid at participating Go Vita stores 1 July - 31 August 2021.
I N PROF I LE
Backstage with BONDI VITE A t Go Vita, we love to share the stories behind our favourite boasting a cumulative 30-plus years of professional experience. Their goal was to create a range of fairly priced, premium quality, clinical-strength complementary medicine products that were specifically created with active and athletic outcomes in mind.
What is HASTA? With his background in professional sport, Damien was mindful about creating a range that could support the performance of the world’s best, and this is why he has ensured Bondi Vite products are HASTA (Human and Supplement Testing Australia) batch- tested for banned substances. This commitment to clean, safe supplements through HASTA is another feature that sets Bondi Vite apart from many other sports nutrition products. Nor is this something that is only of interest to elite athletes; increasingly, the strength, quality and safety of supplements is just as important to the everyday person who is concerned about diet and nutrition and who loves nothing more than getting out and being active, whether that sees them jogging in a park, taking a fitness class, or swimming in our oceans. Further evidence of the Bondi Vite philosophy and their pride in their products is found in fact they are also Australian-made, approved by the Therapeutic Goods Administration (TGA), made with the highest quality active ingredients at their upper-recommended dosage to ensure maximum benefit, and comply with all aspects required for Good Manufacturing Practice (GMP).
brands. This issue, we look at Bondi Vite. Former NSWWaratah Damien Fitzpatrick carved out a successful playing career in both Australia and France, despite a significant defect in his left knee which saw him undergo three knee reconstructions and a complete tibial osteotomy. The brutal nature of Damien’s final surgery saw him play the remainder of his career on a hugely compromised knee, which increased his commitment to preparation, recovery and preventive measures more than ever before. It also strengthened his determination to find alternatives to long-term use of conventional anti- inflammatory drugs, and their side effects. The result? Bondi Vite was born. The Bondi Vite difference Towards the close of his playing career, Damien went about assembling a formulation team of biochemists, accredited performance dieticians and pharmacists,
Importantly, the products were designed to support a range of users, from weekend warriors to elite athletes, and everything in between. The new choice of elite sporting teams across the country, Bondi Vite has now become an integral part of the preparation of some of Australia’s best athletes. Bondi Vite is also redefining the limits of complementary medicine to specifically support and drive active lifestyles in ordinary people. With the Australian population more active than ever before, Bondi Vite aims to shift the dial on complementary medicine and bring a high-performance mindset to the everyday active person as well as support the high-performance athlete who pushes their limits on any given day. That’s the Bondi Vite difference - formulations developed specifically for a high physical output which optimise energy, promote recovery, boost immunity and protect joints.
HEALTH REPORT
MCTs Mighty
W hat are medium chain triglycerides (MCTs)? And could they help you to achieve your health and fitness goals? Over the past decade, MCT oil has become extremely popular with people who are looking to build muscle and stay lean. It has many benefits, including increasing energy, maintaining a feeling of fullness for longer, boosting metabolism, helping to burn calories and fat, stabilising blood sugar levels between meals, aiding recovery and weight loss while maintaining muscle mass. Key advantages Boosts metabolism: The ‘medium chain’ in MCT refers to the length of the chain of fatty acids in a fat or oil. About 60- 65 percent of coconut oil is MCT and it metabolises much more quickly and quite differently to the long chain triglycerides
(LCTs) found in processed foods, vegetable and soy oils. MCTs are sent directly to the liver, where they are almost entirely burned for fuel. Many Pacific Island populations traditionally eat diets where upwards of 50 percent of their calories come from coconut fat, and these people remain lean and muscular into old age. Encourages ketosis: This is an important and natural fat-burning metabolic state in which there is a high concentration of ketones in the blood. Ketone production occurs when fat provides most of the fuel for the body, rather than glucose from carbohydrates. A ketogenic diet is a very low carb, high fat diet that can help with weight loss - this type of diet immediately removes foods such as grains, sweets and soft drinks and also limits legumes, potatoes and all fruit. On a ketogenic diet, fatty acid stores are released from body fat stores before being transported to the liver where they form ketones and provide energy. MCTs go
directly to the liver where they are also converted into ketones, which means they can help the body get to ketosis faster because they will not be stored as body fat. Quickly digested and absorbed: MCT oil is so easy to digest, it is often included in infant formula and given to people with digestive problems. A post-workout shake or smoothie containing MCT oil may help prevent muscle catabolism (break down), improve protein synthesis and reduce recovery time. Regulates insulin: Insulin regulates blood glucose (or sugar) levels. For a long time, body builders thought fats should be avoided post-workout. However, MCT oil benefits those looking to build muscle by increasing the insulin spike created by a post-workout meal, and in turn improving muscle building. MCTs may also help to slow the build-up of lactate levels which can occur during exercise, as well as encouraging the body to use more fat instead of carbohydrates for energy.
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