Go Mag Issue 65 is packed with great articles full of effective, simple solutions to help you stay in shape this season!
THE GOOD HEALTH NEWS MAGAZINE ®
Vegan CELEBRATING MONTH
HEALTHY GUT = HEALTHY BRAIN LIVE YOUR BEST SUMMER!
FESTIVE GIFT IDEAS & RECIPES PAGE 16
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‘Tis the season to socialise and celebrate! But how do you survive the festive season with your sanity and savings in tact? My best tips would be to keep it simple and plan ahead! Avoid last minute panic and crammed calendars – this year plan to buy gifts early, attend only preferred functions (you can say ‘no’!) and organise guest lists and menus ahead of time, do some cooking ahead of time too! Delicious sweet treats like rum balls, cheesecakes and ice cream can be made soon and kept on the freezer. Of course, a festive fruit cake is much better made ahead of time – some sneaky brandy drizzled across it every couple of weeks will just add to its deliciousness! See page 18 for our favourite party cake recipe. Look at your list of gifts to buy and consider giving a gift of your time – it really is the greatest gift you can give – make a simple voucher for a dinner out with dad, movie with a girlfriend or a coffee with grandma. For those who are hard to buy for, consider a trip to your local Go Vita and create your own hampers filled with eco-friendly products including fair trade chocolates, beautiful teas, organic skincare packs, coffee packs, healthy cook books, drink bottles, bamboo clothing and lots more! Don’t forget how important it is to maintain your normal routine, rest and exercise – this will give you the energy to survive the season! Check your routine and maybe swap coffee for matcha green tea – it calms the mind and relaxes the body! Lessen liver damage and weight gain by taking daily supplements of milk thistle and really try not to over indulge in alcohol and rich foods – oh and did I mention exercise is important?! Finally, remember making memories is the most important part of the silly season! Have fun and laugh lots! If it all gets too much, take some time out to sit quietly and just breathe. With all our best wishes for a fun, healthy and calm holiday season.
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Issue 65 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.
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HEALTH REPORT
Your Best Summer
energise outside The gym may have the latest machines and music, but nothing stimulates your mind and body like working out in the great outdoors. Summer is the season to explore new outdoor activities – bushwalking, a jog on the beach, horse-riding or croquet? Fresh air and different scenery will also create a fresh attitude.
B happy... How do we love the B-complex vitamins? Let us count the ways: they support energy production, carbohydrate metabolism, nerve system function, stress management, healthy adrenal gland function, red blood cell production and cardiovascular health, plus memory, mood and cognitive function. Taking B complex vitamins in activated form as we get older, ensures we are taking them in a form that our bodies can readily use.
SPOIL YOURSELF For centuries, different cultures around the world have practised various forms of massage to ease physical and mental maladies. This is not just because it feels so good; research consistently demonstrates that touch can reduce stress hormones, boost immune function and ease pain. Make a booking today to iron out those knots and kinks, as well as feel more body-confident.
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Raw Slim & Tone
treat your feet Peppermint is a sure-fire way to put some pep in your step, especially if your feet are hot, sweaty or swollen. Fill a large, flat-bottomed bowl with warm water that will come just to your ankles. Add 1 teaspoon of peppermint essential oil to the water and soak your feet for 15 minutes. The menthol in the peppermint oil quickly produces a cooling sensation in the skin which will be very soothing and refreshing.
Green is golden... Made from alfalfa concentrate, naturally alkalising plant-based chlorophyll, is a very effective detoxification tool, internal cleanser and skin tonic. Try adding a shot of NutriVital Chlorophyll to a glass of water or add it to your morning smoothie – add pineapple, celery, mint and a dash of jalapeno sauce to really get things moving. Interestingly, chlorophyll helps promote the health of your immune system too.
Love your liver ... If you’ve been hitting the festive parties a little too hard, only time will completely defog your brain and settle your stomach. However, you can support liver health and detoxification with herbs like milk thistle, globe artichoke, schisandra, and the antioxidants taurine and selenium to counter free radicals in the body caused by overindulgence in rich food and alcohol. Dry skin body brushing is a treatment that is widely used in spas to exfoliate dead skin cells and stimulate lymphatic cleansing the blood circulation. As a
bonus, body- brushing will help to soften
and eliminate
cellulite.
TRY TAI CHI
As the temperature heats up, swap your winter warm-up routines for the ancient martial art of Tai Chi. This is a widely used healing technique and a form of moving meditation, consisting of a series of slow and graceful poses which are designed to enhance the flow of qi, or vital life force, throughout the body. It is also deceptively effective as a toning, grounding and strengthening exercise to boosts mental focus and physical balance – all without raising a sweat.
No Gluten, Dairy, Added Sugar, GMOs
Low Carb
amazonia.com
@amazoniaco
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HEALTH REPORT
The Leaky-Gut Brain-Drain Connection
T he gut plays a crucial role in our daily wellbeing. When functioning optimally, it helps us absorb nutrients, makes energy from our food, makes our happy mood chemicals and is an important pathway for ridding the body of wastes. Nothing will unravel your health faster than a compromised gut. Gas, bloating, reactivity to foods and unpredictable bowel habits are just some examples of what can happen when things go wrong. When symptoms like this appear, these are clues from the body that there’s inflammation and a compromised barrier in the gut often referred to as “a leaky gut”. What happens when a gut is leaky? The lining of the gastrointestinal tract that runs from the mouth to the anus is made up of epithelial cells similar to the
plethora of health issues that may present differently for everyone but some of the signs might include; Chronic fatigue Headaches and migraines Chronic pain Asthma, allergies and eczema Poor immunity, chronic infections and sinusitis Autoimmunity such as rheumatoid arthritis or Hashimoto’s disease Inflammatory gut disorders such as IBS, Crohn’s and ulcerative colitis Leaky Gut = Leaky Brain What’s starting to become clear is that what begins as a gut problem, can quickly cascade into systemic health problems. Due to its close connection to the gut through neural pathways and the enteric nervous system that lines the cells of the gut, the brain is at significant risk when the gut becomes compromised. Inflammation in the gut can provoke neuroinflammation and impair the availability of nutrients to fuel the brain. This can lead to foggy thinking, poor concentration and even set the scene for
cells of our skin. Just like we can get cuts, abrasions and issues like eczema that disrupt the protective barrier of the skin - similarly, this can happen in the skin-like lining of the gut, leading to it being more permeable - or leaky - allowing substances that shouldn’t be able to enter the bloodstream until they’re further broken down, to enter and set off the internal alarms in our immune system.
Inflammation in the gut can provoke
neuroinflammation and impair the availability of nutrients to fuel the brain.
Food particles, bacteria and other substances that bypass their usual digestive processes and pass through to the bloodstream undigested trigger inflammatory responses from the body, as it scrambles to put down the threats it’s detecting. If this continues long-term, the end result can be a
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HEALTH REPORT
neurological damage that can lead to dementia and Alzheimer’s later in life. Look after your gut - your brain will thank you Don’t underestimate the impact that having a healthy gut will have on the longevity of your brain and nervous system. Life is considerably more enjoyable when you have the mental capacity to concentrate and power through your daily to-do list, and you’re not plagued by a bad mood from a slow and sluggish mind or an unpredictable tummy! Make it a priority to keep on top of any niggling gut symptoms before they turn into a systemic health issue and always focus on how you can rehabilitate your gut following any gastro infection, or antibiotic use. There are some easy habits we can incorporate to ensure we build resilience into our gut function and nourish the good bacteria that live there and support our physical and mental wellbeing: 1. Make sure you’re well hydrated. This is not just about drinking adequate water, but equally about balancing
dehydrating beverage consumption such as tea, coffee and alcohol. We can compromise brain function with as little as one to two percent loss of fluids! 2. Feed your microbiome. Good bacteria love fibrous foods to fuel their population growth. Make sure you’re eating vegetables - especially leafy greens, brassica and raw carrots to provide the microbiome with quality fibre content. You can also support good bacteria by consuming fermented foods and beverages, like sauerkraut and kombucha. 3. Have a restorative go-to gut supplement on hand. We can’t eat and live perfectly every day, so it can be great to have a reliable gut-support supplement on-hand as regular insurance for optimising gut health. Gut Repair™ by myBrainCo. is a comprehensive, award- winning gut healing powder packed with microbiome-loving fibres, soothing anti- inflammatory herbs, pre and probiotics and digestive enzymes in a pleasant-tasting natural drink that’s gentle enough for everyday use.
Real solutions for real problems
“I feel so lucky to have found Gut Repair after so many years of gut pain, nausea, poor digestion and many medications which never really helped. Gut Repair has improved the health of my gut in the very best way – no pain, no nausea and improved digestion. I will never be without Gut Repair, highly recommended.” Leanne, myBrainCo. customer
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HEALTH REPORT
Why
Vegan?
T he trend towards following a vegan diet continues to grow, thanks to the benefits it provides to health and the environment. November is World Vegan Month, and a busy time for The Vegan Society, founded in 1944, when its founding members first coined the word ‘vegan’ to show a more compassionate way of living where non- human animals are not exploited for the benefit of humans. World Vegan Month is an excellent opportunity to learn about veganism and the Society’s plans to work with policy makers on issues like sustainable agriculture and climate change, to protect the rights of vegans and to provide nutritional guidance. You will see vegan products being promoted in Go Vita stores this month, so it is a great time to get involved, ask questions and try something new. Health benefits A vegan diet avoids all animal-sourced foods, including eggs, meat, honey and dairy products, and includes only plants and plant-based food products. People who follow a vegan lifestyle will also avoid clothing, shoes, soap and personal or household care products that use animal- derived ingredients, such as leather. Research also indicates that a vegan diet has positive benefits for the environment. Thanks to the increased demand for tasty and nourishing vegan foods which are
enriched with vitamins and minerals, there are now many exciting new choices. These include plant-based milk alternatives, or ‘mylks’, plant-based cheeses, yoghurts and butters, meat substitutes and plant-based protein foods based on tofu, seitan and tempeh as well as on pea protein and whole foods like beans, chickpeas, lentils and mushrooms which have a ‘meaty’ texture. The latest generation of plant-derived meat substitutes, such as burgers, mince and patties, help you to feel fuller for longer and therefore avoid the risk of overeating. WORLD VEGAN MONTH is an excellent opportunity to learn about veganism and the Society’s plans to work with policy makers on issues like sustainable agriculture and climate change. Many people are finding that, even if they do not wish to follow a vegetarian or vegan diet, meat alternatives and vegan foods can be a healthy way to cut down on eating meat for health or environmental reasons. Sensory Mill High Nutrition Plant Based Meat Range has an extensive range of delicious, all natural, gluten- and soy-free plant-based food alternatives for a vegan diet. A vegan diet is lower in saturated fat than an omnivorous diet, because meat, cheese and butter are the main sources of saturated fat. A higher intake of plant-based
foods will also provide more nutrients, considerably more fibre (both soluble and insoluble), antioxidants, trace minerals and phytonutrients, which are plant compounds with unique actions in the body, such as the phytosterols which naturally lower cholesterol in the body. A vegan diet also equates to a lower intake of kilojoules, resulting in a healthier body mass index (BMI) and a reduced likelihood of obesity. Research has consistently demonstrated that a vegan diet can reduce your risk of heart disease and stroke, and significantly decrease your chances of developing type 2 diabetes. A vegan diet can reduce the delivery of certain nutrients to the body, so it is important to ensure an optimal intake of them to avoid nutritional deficiencies, especially if you have pre-existing health conditions. Nutrients which may require topping up via supplements or fortified foods include iodine (which is required for thyroid function), zinc (for immunity), omega-3 fatty acids and calcium. Plant-based sources for all four of these nutrients include seaweed for iodine, nutritional yeast, nuts and oats for zinc, walnuts, flaxseed and algae supplements for omega-3s (try Green Nutritionals GreenOmega 3 – 100 percent plant sourced DHA/EPA sourced from sustainably grown marine microalgae), plus tofu, tahini and leafy greens for calcium. It is also important to ensure that dietary levels of amino acids are maintained. Amino acids are the ‘building blocks’ of protein, and are present in meat and eggs. Vegan-friendly sources of complete proteins include hemp and chia seeds, buckwheat, edamame, tofu, amaranth and quinoa.
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Easy Vegan Food Swaps
Swap this Dairy Milk
For this
Go Vita loves
Almond milk Coconut Milk Oat Milk
Niulife* Organic Coconut Milk Powder (contains MCTs)
Health benefits of hemp seeds for Vegans
Hemp seeds contain excellent quantities of protein, which is important for vegans and vegetarians; hemp is one of the few plant-based foods which provides all nine essential amino acids that the body requires in order to build protein. Hemp is also a rich source of arginine, an amino acid which has well-documented benefits for heart health; magnesium, which is needed for muscle, nerve and brain health; highly bioavailable iron and zinc, to improve resistance to infection. Hemp Foods Australia has been around since 1999 and is one of the largest wholesalers of hemp in the Southern hemisphere, which means they know hemp! Their hemp seeds are ACO Certified Organic and their range include seeds, oil and capsules.
Dairy Cheese Nutritional yeast
Natural Road Savoury Yeast Flakes
Fish Sauce
Coconut amino sauce Niulife Fysh Sauce (FODMAP Friendly)
Honey
Coconut syrup Maple Syrup
Niulife Organic coconut Syrup Organic Road Maple Syrup
Cream
Cashew cream Coconut milk/cream
Niulife* Organic Coconut Milk Powder (contains MCTs) Niulife Organic Ghee – tastes like butter not coconut - perfect for roasting potatoes, frying, baking, bullet proof coffees, and drizzling over veggies. Sensory Mill High Nutrition Plant Based Meat Range
Butter
Vegan ghee Olive oil
Meat alternatives
Vegetables Jack fruit
Fish Oil Hemp Foods Australia Hemp Seed Oil Green Nutritionals GreenOmega 3 caps * Niulife give 100 percent of the profits from the sale of every one of their certified organic coconut oil-derived products back to the villages that make their oil. Hemp seed oil Algal Oil
Ingredients • 1 Sensory Mill Plant- based Ch*cken Mix • 1 tbsp vegetable oil, plus extra for cooking • 1/2 red onion, finely chopped • 1 clove garlic, crushed • handful flat-leaf parsley, chopped • handful fresh mint leaves, shredded • 1 tsp ground coriander • 1/2 tsp sweet paprika Ch * cken Koftas
Method 1. Place the ch*cken mix in a heatproof bowl. Add the oil and 1 cup (250ml) hot water and mix well. Leave sit for 10 minutes. 2. Stir in onion, garlic, herbs and spices. Season with salt and pepper. 3. Divide mixture into eight and with wet hands mould it firmly around wooden or metal skewers. 4. Heat non-stick pan over medium heat. Brush koftas with extra oil and cook for 3–4 minutes each side until well browned and heated through. 5. Serve the koftas with a rustic salad, hummus, flat bread and lemon wedges. Sprinkle with chilli flakes.
Make your favourite recipe plant‑based with our new range of gluten and soy free, vegan friendly meat alternatives. sensorymill.com.au ALT*RNATIVES FOR HEALTHIER LIVING BASED
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HEALTH REPORT
Ease the ache Whether it’s in your knee, your head or anywhere else in your body, wherever it hurts, pain and inflammation can profoundly compromise your physical and mental health.
Levagen ® can improve intestinal absorption and uptake of otherwise poorly absorbed ingredients used in products in the control of pain. This is an important advantage to the end user of the supplement, because it significantly improves the bioavailability and functionality of PEA in their body, ensuring that active pain-relieving ingredients are absorbed and used by the body at almost twice the rate they would be if Levagen ® was not present. Natural Support Boswellia (Boswellia serrata) This herb has featured strongly in Ayurveda, India’s system of traditional medicine, for centuries. Scientific research bears out and attests to the benefits of using a high potency standardised extract of boswellia in relieving and managing the
The word ‘pain’ comes from the Latin root word poena, which means ‘punishment’ – an apt interpretation for anyone who is subject to the aches of arthritis, the shooting, burning pain of shingles, the soreness of stiff muscles, the ongoing misery caused by an improperly healed injury, or the ‘clamping’ pain and debility caused by migraines. Generally speaking, pain results when a nerve ending responds to a signal of injury or imbalance in the body, which sends a message to the brain that the particular body part hurts. Pain can negatively impact a person’s whole life, and severely limit their actions and choices. This undermines their mental health, often acting as a trigger for anxiety, insomnia and depression, and also adversely affects the lives of those around them, including family, caregivers, friends and colleagues. Australians are estimated to spend over $20 billion per year on medications and surgical interventions in an attempt to cure or at least control pain. Fortunately, a growing body of clinical evidence supports the use of natural therapies and remedies to reduce pain, especially for pain and swelling that is linked to inflammation, such as carpal tunnel syndrome, arthritis, back pain, multiple sclerosis and fibromyalgia. Powerful and effective botanicals, like boswellia, turmeric and
ginger, can make a profound difference to pain reduction and prevention. The science-backed ingredient PEA (palmitoylethanolamide) is a chemical derived from fat that is found naturally in foods like eggs and nuts, as well it is naturally produced in the body in response to injury and stress. Due to its fatty nature, PEA is poorly absorbed. There is now a dynamic, new and improved alternative
Powerful and effective botanicals, like boswellia, turmeric and ginger, can make a profound difference to pain reduction and prevention.
pain caused by inflammatory conditions, especially arthritis, colitis, Crohn’s disease, asthma and the lingering nerve pain that lasts after an attack of shingles. Turmeric (Curcuma longa) Turmeric is a member of the Zingiberaceae family, along with ginger. A tropical plant, it is cultivated widely
to PEA, called Levagen ® which contains a superior form Palmidrol (PEA) with increased bioavailability using LipiSperse ® technology this reduces surface tension and allows particles to freely disperse in the gastrointestinal tract. It boasts 1.75 times better absorption compared to standard PEA.
in Asia, India and Africa, where it has been used for healing as well as culinary
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benefits. The rich yellow-coloured rhizome, or root, is the part that is used medicinally. This rhizome contains curcuminoids, which are rich in anti-inflammatory compounds. Stringent clinical and laboratory studies show that these curcuminoids demonstrate very strong anti-inflammatory activity, which confirms turmeric’s long-standing use as a herbal medicine for arthritis, rheumatism, eczema, asthma, psoriasis and a host of other inflammation-driven painful conditions. Turmeric also can stimulate bile production which supports liver and gall bladder health, plus digestive process. It’s beneficial heart health properties are attributed to its anti- inflammatory and antioxidant activity.
Turmeric plays a role in lowering cholesterol and thinning blood, potentially reducing the risk of narrowing of the arteries. Ginger (Zingiber officinale) Not just a culinary staple and a must-have in your stir-fry, ginger is also rich in potent antioxidants and polyphenols. When ginger is taken internally in a high potency, standardised formula, it demonstrates circulatory, antioxidant, antispasmodic and anti-inflammatory effects. Ginger contains phenolic compounds such as shogaols and gingerols which have been shown to be anti-inflammatory, making it particularly useful for inflammation-related pain and sports injuries; in particular, ginger acts to reduce levels of natural pain-causing compounds, called prostaglandins. Ginger essential oil may also be mixed with a small amount of a neutral oil,
such as apricot kernel oil, and used as a massage blend for painful areas; it is thought to work by quieting the nerve endings that transmit pain signals.
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IN PROFILE
Stressed? Run-down? Both?
I s this you? Have you burned the candle at both ends and are now paying the price? These days, with busy lifestyles, poor sleep, stressful jobs and perhaps a not-so-great diet, many of us might need some additional stress or immunity support, or both. Read on to find out about key herbs and nutrients that can help Periods of stress can leave you feeling like you’re running on empty, because dealing with stress demands more of the body and puts an extra load on the nervous system. Supplementing with herbs can support how your body responds to stress. Ashwagandha is an Ayurvedic (Indian) adaptogen herb that improves the body’s ability to adapt to stress. In Ayurvedic medicine, ashwagandha is traditionally used to support a healthy stress response and is used as a rejuvenating tonic. support your body during these times. Stressful times taking their toll Also known as withania in Western herbal medicine (WHM), ashwagandha is commonly used to relieve the symptoms of stress and mild anxiety. KSM-66 ® is a standardised extract of ashwagandha with clinically proven benefits. Low immunity If you are fighting off yet another cold this year, you might benefit from some immune support. Apart from plenty of rest and eating a healthy balanced diet, there are herbs and nutrients you could consider for giving your immune system a helping hand. A standout is the traditional Chinese medicine (TCM) herb astragalus, used traditionally for improving immunity and reducing the frequency of common colds, while also supporting the immune system’s ability to fight off illness. A bonus with astragalus is that it also supports the body in adapting to stress, based on traditional use in TCM. When it comes to maintaining the function of the immune system, the big three in nutrients are vitamin D, zinc and, of course, vitamin C. But what you may not know about vitamin C is that it’s also used to support vitality and energy production.
Boost immunity and support stress through diet and lifestyle: Set the foundations for healthy immune and nervous systems with these five easy tips:
Snack smart: If you’re stressed, it can be easy to forget to eat, leading to a drop in blood sugar levels that is likely to affect your mood and energy. Ensure you’ve always got healthy, high protein snacks on hand. See the light: A daily walk in the morning sun will have you breathing more deeply, getting your circulation moving and boosting your vitamin D levels. Early natural light exposure also supports a healthy circadian rhythm, which helps to improve sleep and strengthens the body’s stress response. Shift focus: Committing to a daily gratitude practice is shown to naturally relieve stress. A gratitude practice also boosts the production of the feel-good hormone oxytocin and lowers cortisol, which helps to regulate the immune system. A problem shared: Having a support network of people you can call on for help or to be a sounding board for issues is essential for mental wellbeing. Get structured: Planning and prioritising reduces overwhelm and improves time management. Structure also creates extra space for healthy habits like meal preparation, exercise and meditation, all of which contribute to boosting your immunity.
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Period Care products that are kinder to you and the planet!
M any sanitary and incontinence pads contain plastics and chemical toxins. Switching to more eco-friendly products can make a difference. Organic Initiative (Oi to their friends) is a New Zealand company, established in 2015 with a vision of removing single use plastics from personal hygiene products. Not everyone knows that most conventional period or incontinence products have hidden plastics in them. Not so with Oi, who is constantly working to improve everyday products, and not only removing plastics but synthetics and toxic chemicals too, making these products kinder to you and our planet. Oi tampons are made from 100 percent certified organic cotton and nothing else while Oi period pads and liners are made from certified organic cotton with a corn starch backing which is not only better for its users but better for the environment too as they are biodegradable. Oi Adult Care (Incontinence) Range has a biodegradable organic cotton top sheet and FSC certified wood pulp absorbent core, definitely worth highlighting as there is not much like it available. Oi Period Range is certified to GOTS, a global standard for organic cotton and textiles. This standard measures against 17
Sustainable Development Goals adopted by the United Nations in 2015 to end poverty, protect the planet and ensure prosperity for all. Every Oi period product can be batch traced back to the manufacturer and the farm the cotton was sourced from. Furthermore, to achieve GOTS certification there are stringent ecological and social criteria, such as ensuring workers are paid a fair wage. Oi products are free from perfume, chlorine bleaching, toxic chemicals and pesticides, important when these products are used next to sensitive and absorbent parts of your body. To the earth conscious, the health minded, the eco-warriors and change makers, each time you choose an eco-friendlier option, you’re making a difference. See the full range in your local Go Vita store. To learn more visit www.oi4me.com
ORGANIC INITIATIVE Super absorbent, Hypo-allergenic & Breathable Period & Bladder Care Range
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IN PROFILE
The good fats
T he omega-3 fatty acids are healthful flaxseed, chia and hemp seeds and walnuts. Are you getting enough? The omega-3s are defined as ‘essential’ fatty acids. This means that not only are they vital for health, but also that the body cannot make omega-3s, so they must be obtained via the diet. Omega-3 for heart health Omega-3 fatty acids are possibly best known for their protective effect against heart disease – researchers have found that switching just five percent of your kilojoule intake from saturated to unsaturated fats can decrease your risk of a fatal heart attack by 40 percent. The omega-3s lower triglyceride levels (also a risk factor for diabetes) and reduce the formation of artery-clogging clots. fats found in oily fish, Omega-3s are also linked with other health benefits. For example: Brain: If you cut consumption of animal fats in favour of fats containing omega- 3s, evidence suggests you may reduce
Understanding your oils There are three main types of omega-3 fatty acids: alpha-linolenic acid (ALA) and the long-chain omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The long- chain fatty acids EPA and DHA are found in fish and seafood, particularly oily fish, such as sardines, mackerel,
your chances of developing Alzheimer’s disease. There is also research to show that an optimal intake of omega-3s is linked to improvements in mood, plus omega- 3s avert depression by boosting the body’s production of serotonin, a mood- lifting chemical.
Joints: People with rheu-matoid arthritis may have low fatty acid levels, and supplements help to reduce symptoms as well as lowering the need for medication. Skin: Omega-3 fatty acids are important to hydrate your skin, being responsible for the health of your cell membranes – which when healthy maintain soft, supple and wrinkle-free skin. Omega-3s appear to improve the skin barrier function, sealing in moisture, which is why they appear to be beneficial in manage dry, itchy skin conditions like eczema. Early research suggests that omega-3s may also increase your skin’s resistance to sunburn, reducing the severity of skin redness after UV exposure, though more research is needed.
salmon, tuna and cod. ALA is found in plant sources, such as flaxseeds, walnuts, chia seeds and hemp seeds. ALA is converted in the body to EPA and DHA. Plant sources of ALA are ideal for anyone who is following a vegetarian diet. Melrose have a range of omega-3-rich fish and plant- based oils that are sourced ethically, and with the highest quality standards in place. All Melrose fish oils are third party tested for heavy metals and toxins. Choose from: Fish Oil Health & Heart: For general health and wellbeing and to support cardiovascular health. Organic Flaxseed Oil: The highest source of plant-based omega-3s, ideal for vegans and vegetarians.
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Back in the 1980s, at the Royal Adelaide Hospital, rheumatologist Professor Les Cleland was trialling the use of fish oil to treat inflammatory diseases. However, there was no liquid fish oil available at the time, and the therapeutic dose required a patient to take 10 or more capsules per day, which was unaffordable, not to mention unpleasant-tasting. Professor Cleland approached Melrose founder Geoff Steinicke, who supplied an odourless, lightly-flavoured fish oil in reasonably-priced 500 mL bottles – a one-month supply. Together, Melrose and Professor Cleland’s team made fish oil more accessible to the general population. The health of Australians, Health Heroes
not profit, was their priority. Further, in 2006 Melrose began donating a percentage of fish oil sales to assist the arthritis research by Professor Cleland and his team, who have conducted many studies into fish oil as a complementary therapy for rheumatoid arthritis. They found that fish oil taken with standard medications reduced symptoms and the need for drugs, and also that the clinical benefit is related to blood levels of EPA, an omega-3 fatty acid in fish oil. Their research results have become part of standard treatment for rheumatoid arthritis patients in the Royal Adelaide Hospital Early Arthritis Clinic, established in 1998.
High Strength Fish Oil: The highest strength fish oil: one teaspoon is equivalent to more than nine standard fish oil capsules. Fish Oil + Vitamin D Joint & Bone: To support optimal bone and joint health. Cod Liver Oil Health & Vision: High in vitamin A, cod liver oil supports eye health along with general health and wellbeing. Each oil is lightly flavoured, meaning there is no unpleasant fishy taste or fishy burps.
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HEALTH REPORT
D r Kieron Edwards investigates the connection between high levels of inflammation, neurotransmitters and cognitive decline. Importantly, he examines the research and proposes a herbal solution to support our cognitive health as we age. With age, many of you will experience increased inflammation, not in the form of short-term responses to injury or infection that are a key part of our body’s defence, but as a continuous, low-level state that impairs the body’s normal functioning. High levels of this type of inflammation are associated with negative effects on multiple aspects of human health, ranging from cardiovascular disease to metabolic disease and cancer. There is also a strong connection between high levels of inflammation and cognitive decline. Diseases such as Alzheimer’s and Parkinson’s disease are associated with pro- inflammatory environments in the brain. Through research projects conducted by Sibelius TM : Sage, we have now shown Maintaining a
A hug for your immune system Fusion Immunity & Stress combines ashwagandha to improve the body’s ability to adapt to stress with astragalus to improve immunity, based on its traditional use in Chinese medicine. Plus, zinc and vitamins C and D.
Available at your local Go Vita store
Always read the label and follow the directions for use.
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Youthful Brain
studies have shown that the inflammation marker IL-17 is linked to the damage and impairment of blood brain barrier function; an important barrier that filters the blood to prevent harmful compounds from entering the brain. By helping to reduce the levels of inflammation markers, Sibelius TM : Sage may help to maintain the integrity of the blood brain barrier as well as support a healthy flow of blood to the brain. A researched-backed solution for cognitive performance Sibelius TM : Sage has been shown to inhibit the action of acetylcholinesterase – the enzyme that breaks down the neuro- transmitter acetylcholine. Acetylcholine is found in the brain in areas associated with attention, memory, and motivation. In addition, we have seen Sibelius TM : Sage
in multiple studies that Sibelius TM : Sage has anti-inflammatory effects, and has the potential to reduce levels of inflammation throughout the body and help maintain cognitive health. Inflammation markers Two key inflammation markers relevant to cognitive health, have shown a robust response to Sibelius TM : Sage – these are VCAM-1 and IL-17. Studies in older adults in the US have shown that higher levels of the inflammation marker VCAM-1 are correlated with poor cognitive performance as well as reduced cerebral blood flow (the amount of blood flow to the brain). This may be due to inflammation- induced atherosclerosis stiffening and reduced elasticity of the blood vessels, which can lead to a reduction in the flow of blood reaching the brain. Similarly,
has similar effects on enzymes involved in the breakdown of other neurotransmitters, including dopamine and serotonin (also referred to as the happy hormones!). This adds to the body of evidence suggesting that Sibelius TM : Sage helps maintain healthy and youthful levels of neurotransmitters in the brain, which contributes towards its near- immediate cognitive performance benefits, as well as supporting your cognitive health over the longer-term. Sibelius TM : Sage is a clinically researched sage extract that provides a fast lift to cognitive performance for individuals seeking a natural boost. Dr Kieron Edwards BSc Hons, PhD, MBA is the Chief Scientific Officer at Sibelius Natural Products.
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ISSUE 65 • 2022
gifts
Pacific Harvest Gift Packs will suit the foodies in your life! Choose from the BBQ Seaweed Seasonings Pack containing Smoked Dulse Flakes (which has a great bacon flavour), Citrus Seaweed & Sesame Seasoning and Kelp Salt, or the Everyday Seaweed Seasonings Pack with Seaweed Salt, Garlic, Seaweed & Sesame Seasoning and Atlantic Dulse Flakes.
Make Christmas shopping easier this year with the wide range of eco-friendly gifts at your Go Vita store. Cheeki’s NEW Little Adventurer Range of water bottles are perfect for keeping little explorers cool and hydrated all day, every day. Featuring Cheeki’s tough paint coat, extra durable lid with sipping spout, 24-hour cold insulation and wide mouth
The Jojoba Company Limited Edition Gift Packs feature some of the brand’s best selling products. These value packs are the perfect gift for family, friends and teachers. Titled ‘Heart of Jojoba’, the gift packs represent gratitude and a celebration of the little things that bring us bliss. Australian owned and made, vegan friendly, cruelty free and 100 percent natural.
design makes this range both tough and practical. Plus, the little ones will love the new colours and Cheeki’s signature 3D printed designs. Cheeki has also thrown in a straw brush cleaner and name stickers.
Super Sprout Germinator from Untamed Health makes it easy to grow fresh, nutritious and delicious sprouts in just a few days and it will appeal to the young and old alike. 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!
Cheeki Go Vita Drink Bottle is a great stocking filler! Designed to give ultimate hydration, the 750mL insulated Cheeki chiller boasts superior insulation keeping your drinks icy cold for 48 hours and hot for 24 hours! Built for adventure, the Cheeki Chiller’s heavy-duty handle and tough paint coating makes it ideal for the worksite, school, camping and picnics.
Cheeki’s Wine Tumblers are made with premium 304 food grade stainless steel and double wall vacuum insulation, so you can be sure these will keep your favourite drink cold without altering the taste in any way. Featuring a spill-proof lid and sipping straw these tumblers will fit right at home in the picnic basket. We love the versatility of the tumblers – great for breakie granola containers too!
Loving Earth Bon Bon Gift packs offer plant-based
goodness and nutrition, with a decadent and
delicious twist. Packed with fabulous new flavours and presented in eye-catching packaging. The Bonbon Gift Packs contain three different chocolate coated bonbon flavours - Gianduja, Orange and Berry. They come in a 4-piece box, handy as a stocking stuffer and a 10-piece box, perfect for when you want to impress!
INIKA Organics Depths of the Ocean Collection
Also there is the delicious Organic Roasted Hazelnuts coated in three divine white chocolate flavours - Matcha Latte, Strawberry Dreams and Berry Bliss.
is a curation of INIKA’s iconic makeup and skincare housed in limited edition keepsake boxes adorned with shimmers of pearl, hypnotic waves and deep ethereal azure! Keeping with the tradition of INIKA’s much anticipated holiday collection features 100 percent natural, certified vegan and cruelty-free skincare and makeup gift sets.
Beautylicious Rose Geranium & Patchouli Gift Set is perfect for that special someone. Body lotion, hand cream and beauty oil, all made with hemp seed oil, to moisturise dehydrated skin and protect and repair. By combining rose geranium and patchouli, Hemp Worx has embraced the
Simple Healing Food is a perfect gift for anyone struggling with dietary challenges. With over 140 gut- loving recipes that are grain free, gluten free and refined sugar free, these recipes are suitable for a wide variety of dietary challenges including nightshade free, dairy free,
Beforeyouspeak Coffee Gift Boxes take the stress out of buying presents, the team at Beforeyourspeak has made it easy! Give the gift of variety to the coffee lover in your life this year with the ultimate Beforeyouspeak Coffee gift box. Containing an assortment of 11 varieties of premium vitamin, mineral and superfood infused coffee and creamer serves, as well as a reusable bamboo cup. There’s a blend to suit every taste and lifestyle goal!
egg free, nut free, GAPS ™ and low FODMAP. over 140 gut-loving recipes
rich, warm fragrance of the rose geranium, and given it a touch of earthy, sweet and woody patchouli. Delightfully different this combination heightens the senses, boosts the mood and relaxes the body.
HOLIDAY GIFTING
RRP $29.90
RRP $39.90
Pamper yourself or loves ones with gift packs to nourish skin, indulge the senses and are kind to you and the planet. Certified natural and ethically sourced. Made from sustainable resources and recyclable.
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ISSUE 65 • 2022
Fest i ve
Ingredients: • 125g plain flour • ½ tsp 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 tsp vanilla essence Method: 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, or until cooked.
Method 1. Line a medium sized 12-hole muffin tin with
muffin papers. 2. Place ingredients for base in food processor, blitz until combined. Divide mixture and press firmly into muffin cases. 3. Place muffin tin in freezer for 15 minutes for base to set. 4. In a food processor, blend together all filling ingredients, except the blueberries, until very smooth and creamy. 5. Pour half filling mixture into a bowl for later. Blend remaining filling with one punnet of blueberries. 6. Pour the white filling (with no blueberries) mixture over the bases, and place in the freezer to set for 20 minutes. 7. Once set, pour blueberry filling on top of cheesecakes and place back in freezer for two hours to set. 8. Remove cheesecakes from freezer 10 minutes before serving to soften slightly. Remove muffin papers and serve with remaining blueberries.
Ingredients for base • 2 cups Brookfarm Created by @tanikadouglas
Ingredients • 2 tbsp olive oil • 1 brown onion, finely chopped • 400 grams mushrooms, finely sliced • 3 tsp minced garlic • 1 ½ cups cooked brown rice • 1 ½ cups quick oats • 2 tbsp Niulife Organic Smokey BBQ Extra Thick Coconut Amino Sauce • 1 tsp salt • ½ tsp black pepper Prebiotic Paleo Granola • 1 tbsp coconut oil • 2 tbsp nut butter of choice Ingredients for filling • 1 cup coconut cream • 1 ½ cups cashews (soaked in water overnight) • ½ cup coconut oil, melted • ½ cup maple syrup • 1 tsp vanilla extract • 3 tbsp lemon juice • 2 punnets of blueberries
Mushroom no-meat balls
Created by @healthyluxe
Method 1. Sauté onion in olive oil for 5 minutes. 2. Add mushrooms, increase heat, cook for 10 minutes, stirring frequently. 3. Add garlic, rice and oats. Cook for a further 5 minutes. 4. Add BBQ Sauce, salt and pepper. Mix and simmer for 1-2 minutes. 5. Transfer to a blender and pulse until combined, retaining a slightly chunky texture. 6. Transfer to fridge for 15-20 minutes. Preheat oven to 190°C. 7. Use hands to shape mix into small balls, place on a lined baking tray. Bake for 10 minutes, turn over and cook further 8 minutes. For a crispy texture, finish by lightly frying. Serve with extra Smokey BBQ Sauce or tomato salsa.
Fare
Festive Crunch Salad Try some of the Go Vita team’s favourite recipes and make this Christmas your tastiest ever! Ingredients • 4 cups cooked quinoa
Created by Sylvia Fountaine @feastingathome
Method 1. Place cooked quinoa, pomegranate seeds, spring onions, parsley and almonds in a medium bowl. 2. Toss with olive oil, orange juice and zest, vinegar, salt and spices. Taste and adjust salt. Gently fold in the avocado right before serving. NOTE 1: To cook quinoa, rinse 1 ⅓ cups organic quinoa under cold water to remove bitterness. Place rinsed quinoa and 2 2 / 3 cups broth or water in a saucepan with a pinch of salt. Bring to the boil, reduce heat and simmer over low heat for 15 minutes or until water is absorbed. Turn off heat and wait for 5 minutes before removing the lid and fluffing quinoa with a fork. NOTE 2: To save time, cook the quinoa the night before and chill in fridge until ready to use. Or make the whole salad ahead, adding the avocado just before serving.
• 1 cup pomegranate seeds • 4 chopped spring onions • 1 cup chopped flat leaf parsley • ½ cup toasted sliced almonds • ½ orange zest and juice • ⅓ cup olive oil • 1 tbsp red wine vinegar • ½ tsp salt, more to taste • ¼ tsp cracked pepper • ¼ tsp cinnamon • ¼ tsp allspice • 1–2 chopped avocados (optional)
Sage Advice... Salvia officinalis (Sage) is traditionally used in herbal medicine to maintain and enhance memory and mental recall.
Sage is also traditionally used in Herbal Medicine as a tonic and can aid in the maintenance of general well-being.
Follow some sage advice… ...choose Sibelius Sage
Available exclusively in Go Vita stores Australia-wide.
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Use only as directed. Always read the label.
ISSUE 65 • 2022
IN PROFILE
Awesome Aloe V era!
A loe vera is the famed first aid gel great for burns, bites and bleeds. This succulent spiky spear also settles digestion, arthritis and infections. Discover the healing benefits of the aloe angel. An aloe a day keeps disease away according to ancient advocates. Known as the ‘Plant of Immortality’ in Egypt and the ‘Universal Panacea’ in Greece; Cleopatra applied aloe for beauty and Alexander the Great used it to heal wounds. In India it’s prized for regenerating the female reproductive system earning it the Sanskrit name Kumari or virgin girl. Christopher Columbus exalted aloe, “Four vegetables are indispensable for the wellbeing of man; wheat, grape, olive and aloe. The first nourishes, the second raises his spirit, the third brings him harmony and the fourth cures him.” Today aloe is amongst the most popular herbs for health and beauty with an estimated annual market value of $13 billion globally. Quality is key with aloe vera as it must be prepared properly to remove excess laxative anthraquinones. The safest form is 100 percent organic Aloe
vera barbadensis from the inner leaf, rich in over two hundred nutrients. The whole leaf form can be more irritating to the gut and skin. Consider an initial allergy test by drinking 5 mL liquid or applying a small circle of gel on the skin for 12 hours before proceeding. As aloe vera juice has a bitter taste, if you can’t take it straight blend it with When taken orally, aloe’s twelve anti-inflammatory agents can ease swelling and stiffness in conditions like arthritis, bursitis, colitis and fibromyalgia.
Skin shield: Taken internally, aloe vera juice cleanses and cools the blood, liver, colon and reproductive system. This makes it effective for relieving hot conditions such as rashes, acne, liver disorders, menopausal flushes and painful periods. With its reparative betacarotene, vitamins C and E content, externally aloe vera calms wrinkles, hemorrhoids, sunspots and fungal infections. According to studies aloe also nurtures faster, less painful healing than medical silver sulfadiazine in burns and soothes sunburn. It’s a perfect protective moisturiser for oily skin and an effective aftershave. Aloe’s auxin and gibberellins are anti-inflammatory
for acne and promote cell renewal in scars, stretch marks or aged skin. Aloe can also assist eczema and psoriasis with one study showing that aloe gel has anti-inflammatory effects superior to one percent hydrocortisone cream. When applied directly to a wound aloe’s anthraquinones have
antioxidant berries, energising acai, antioxidant green tea or immune boosting citrus fruits. Hello aloe!
Aloe is juicy with 99 percent water and a wealth of vitamins, minerals, amino acids, antioxidant anthraquinones, enzymes, fatty acids, polysaccharides, salicylic acid and saponins. Take advantage of aloe’s cleansing and empowering properties through the following applications.
an anesthetic and antibacterial effect. Applied to the nails aloe acts as a bitter nail-biting deterrent. Digestion: The enzymes contained in aloe vera help break down food and therefore aid digestion.
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