Go Magazine | Issue 60

THE GOOD HEALTH NEWS MAGAZINE ®

Healthy BAKING PAGE 16

CLEANSE & ENERGISE

SIMPLE SLEEP SOLUTIONS

BUILDING IMMUNE HEALTH

ENERGY FOR YOUR WHOLE LIFE I GOVITA.COM.AU

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GOVITA.COM.AU KEEPING YOU UP-TO-DATE WITH HEALTH AND WELLNESS

welcome I have been amazed but not surprised by the number of people that have started this year ‘tired’. For many, the usual trips away and down-time has looked very different than previous years; there’s no doubt that the challenges and stresses of 2020 have taken their toll. However, now is a perfect time to reset and work on what you can do to look and feel as good as you can! A good place to start is a cleanse and detox, and if that sounds too much like hard work, then check out our cleanse and energise article (page 4) for some great easy tips on how to get started. I would also suggest a read of our article on adrenal fatigue (page 20) to see if this might be one area to investigate further. If you regularly have disturbed sleep then this will impact the way you look and feel every day. This is an issue we get asked about often, so our Go Vita experts have put together some effective simple solutions that might help get you back on track (page 12). Today, immune health is not something we think about once a year, rather it is top of mind all year, and we know many of our readers are looking for advice on building strong and healthy immune systems, hence we have dedicated an article to this (page 6). With Easter just round the corner we have provided some delicious and healthy recipes for you to try (page 16). Our wish is for you to start the new decade focussed on your health and wellness goals. All of our Go Vita stores across Australia are passionate about helping you achieve your goals and ensuring you are the healthiest you can be. Pop in to your local Go Vita and speak to one of our Go Vita health consultants

IMMUNE WELLNESS HUB

HEALTHY RECIPES

... PS This is Go Mag’s 60th issue HAPPY BIRTHDAY TO US! Thank you to all our wonderful readers that have

for personalised wellness advice, tailored to you!

Yours in the best of health, Ann Cattelan BSc Editor

supported us over the past 16 years!

INFORMATIVE PODCASTS

Issue 60 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

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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.

HEALTH REPORT

School ’ s back! B ack to school doesn’t have to mean back to a Mix or Locako Kids Collagen Strawberry Monkeyness to make low-carb, sugar-free treats – see “Recipe: Strawberry Cream Gummies”. The latter product is a blend of collagen, coconut milk, monkfruit and strawberry extracts to keep little tummies healthy, and makes yummy smoothies.

C and D, to fight infection and ensure a healthy immune response. If getting your kids to eat their vegetables is a struggle, try Morlife Greens Kidz, a blend of 22 superfoods, including barley grass, wheat grass, kale, broccoli, elderberry, acerola, green tea, turmeric and grapeseed. One single serve provides the antioxidant equivalent of six serves of fresh fruit and vegetables, while also providing potassium, vitamin C, calcium, magnesium and probiotics. Try our Meanie Greenie Kids Smoothie – it’s guaranteed kid-approved! Support cognitive development Just because they are little, doesn’t mean that children don’t feel stress and anxiety. Teach your child simple strategies to defuse stress, such as an easy guided meditation. Show them how to sit quietly, close their eyes and pay attention to their breathing; then, if troubling thoughts enter their mind, keep returning the focus to the breath. Natural medicine has much to offer when it comes to supporting a child’s cognitive development. Morlife Clever Kidz Chocolate Drink is a delicious, convenient and highly concentrated functional formula that is designed to support a healthy growing brain and nervous system, thanks to B-group vitamins, iron, zinc, omega-3 fatty acids, probiotics, prebiotics, and herbs known to support memory and cognition, such as withania, bacopa and ginkgo.

merry-go-round of colds and tummy bugs. Keep your kids safe and healthy, the natural way. Improve gut health Nutrient deficiencies in children can stem from picky eating habits which dampen immunity and leave them susceptible to every bug that is going around. The good news is that there aremany health-protective nutrients that enhance immune function and improve gastrointestinal health. A fruit-and-yoghurt smoothie is a quick and nourishing breakfast option, especially if you add a spoonful of a prebiotic and probiotic powder especially formulated for kids! Look out for low-allergy products containing Lactobacillum and Bifidobacterium probiotics for optimal digestion and nutrient absorption, plus zinc and vitamin C for immunity, skin health and wound healing. Collagen is essential for developing bones, tendons, ligaments, skin and teeth, as well as for gut health. Taking a collagen supplement also ensures that even the fussiest eater gets the nutrients they need – being tasteless, you can add it to any food or drink. Use Locako Chocolate Gummies

Boost immunity A great way to keep your children healthy and strong is to pop a scoop of Morlife Immune Kidz into a smoothie. This formula is loaded with vitamin A, to fight infection and produce antibodies against viruses and bacteria, along with folate, for cell division and growth, and vitamins Collagen is essential for developing bones, tendons, ligaments, skin and teeth, as well as for gut health.

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The bottom line Worms are like head lice – we don’t like to talk about them, but … everyone gets them! Pinworms are particularly common in children. The eggs survive on bedding and clothing and are easily spread. Symptoms of a pinworm infection include anal itching, restless sleep and evidence of the worms on the child’s skin or in their stools. The good news is that it is easy to get rid of them. The most common conventional medication is mebendazole. Effective herbal medicines are also available – look for formulas containing black walnut, wormwood and clove, which have antimicrobial and anthelmintic* properties. Liquid formulas are easy to take and also ensure the whole household is treated – which is a must – although worm medicines are contraindicated for pregnant women. Check with your healthcare provider.

*meaning that they expel parasitic worms, or helminths.

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I N PROF I LE Cleanse & energise!

T he Go Vita team of experts have put together an easy guide to all-natural detoxification techniques for increased energy. In an ideal world, your body is designed to keep you in perfect health. However, the unfortunate reality of much of modern life – environmental toxins, processed foods

enough exercise and sleep all conspire to upset the body’s natural balance and rob you of energy and fitness, as well as create an opportunity for more serious diseases to start. Detoxification is a powerful way to enhance your body’s own natural and remarkable powers of rejuvenation. Read on to learn how to utilise nutrition, meditation, herbs and lifestyle choices to ease your body back to wellness. 1 Reduce your exposure to toxins: You’ve heard it before, but it is worth repeating: You are what you eat. Pesticides, herbicides and other poisonous chemicals are a primary source of toxicity for our bodies and the Earth. However, a few simple steps will greatly reduce your exposure to toxins. Detoxification is a powerful way to enhance your body’s own natural and remarkable powers of rejuvenation. Make it a point to eat fresh foods in season; less processed foods will provide more nutrients and protective antioxidants, and they also contain fewer additives. Try to buy only – or at least mostly - organic produce, especially meat and poultry that has not been given hormones or other drugs. Expand your food choices: many of us get into a dietary rut, eating the same foods over and over. Invest in a good home water purifier which will capture contaminants. Substitute natural materials instead of synthetics wherever possible – solid wood not particle board, down or wool instead of foam, and nontoxic natural household cleaning

products and personal care items like shampoo and moisturiser. Explore natural remedies and complementary therapies, like acupuncture and homeopathy, to reduce or even eliminate reliance on prescription medication which can place a strain on the liver. 2 Manage stress: Under stress, your body goes into ‘survival mode’ and the adrenal glands release more adrenaline, which in turn raises heart rate and blood pressure and has a dampening effect on non-urgent body functions like immunity and digestion. Lowering the level of stress in your life is a powerful step towards creating health. What makes you feel tense or unhappy? Promise yourself to change anything in your life that doesn’t bring you joy. Learn to identify attitudes and triggers that contribute to your stress and to practise healthier ways of relaxing and thinking. Therapy and self-help techniques like deep- breathing exercises, meditation, regular exercise, getting sufficient sleep and rest, identifying stressful attitudes and cultivating loving relationships are all effective tools. 3 Add herbs: Purifying herbs stimulate the elimination of waste, increase urination, encourage perspiration, stimulate circulation, enhance immune function and improve digestion. During a cleansing program, it may be helpful to use a variety of herbs both internally and externally to improve your body’s natural detoxification processes. Milk thistle (Silybum marianum) , coriander (Coriandrum sativum) , red clover (Trifolium pratense) , turmeric (Curcuma longa) , dandelion (Taraxacum officinale) and burdock (Arctium lappa) are all useful for enhancing a detoxification program – swap coffee for soothing turmeric tea or dandelion ‘coffee’. Talk to a Go Vita health consultant instore about the most suitable herbs for you.

with added chemicals, stress, prescription and recreational drugs, heavy metals, too

much alcohol and caffeine and not

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Experience the oceans’ superfood with our range of sustainably sourced seaweeds

Go Vita loves … Ensure these cleansing and energising supplements are part of your detox – they will leave you renewed in body, mind and spirit. Seaweed: Nori flakes and Irish Moss are not just on-trend because they are the darlings of celebrities like Kim Kardashian – it is because they have powerful and proven health benefits. A regular part of the traditional Japanese diet for centuries, seaweed’s health

attributes are due to its rich content of iodine, iron, carotenoids and soluble fibre. Iodine is an essential component of thyroid hormones, which influence nearly all the biochemical and hormonal reactions which take place in the body, regulating growth, weight gain, metabolic rate and tissue health. Seaweed displays strong antioxidant activity, due to its fucoxanthins, a marine carotenoid which is also thought to improve fat-burning. K-Fibre: This is a natural, raw and unprocessed prebiotic dietary fibre supplement, designed for optimal gut health management and microbiome support. It contains active phytonutrients and antioxidants which all play a practical role in detoxing your body and also in maintaining intestinal health once you have completed your cleanse. If you suffer from bowel irregularity, bloating, constipation, indigestion or food sensitivities and intolerances, K-Fibre, researched by Australian Universities, will help get your gut back on track. Probiotic and prebiotic supplements: Probiotics are the good bacteria living in your gut and prebiotics provide the fuel needed for the probiotics to grow and survive. Prebiotics come from non-digestible fibres in certain plant foods such as Jerusalem artichokes, garlic and onions. Probiotics improve gut health, immune system health and also can help boost mental health. You can find probiotics in a variety of plant-based foods, such as fermented foods – sauerkraut, miso, kefir, yoghurt, kimchi etc. If saurkraut is really not your thing, then talk to a Go Vita health consultant about the best probiotic and prebiotic supplement for you.

Rejuvenate, cleanse and recharge with seaweed’s



 

Available at ALL Go Vita health shops

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Supercharge your immunity

D iscover how to use nutritional supplements and powerful herbs to boost wellness, speed recovery and keep your body strong. You have all the tools for taking your health into your hands at your local Go Vita store, where you can learn about super nutrients and herbs that boost immunity so you can stay fit and healthy. Andrographis Thailand and China; it also has a long history of use in Ayurveda, the Indian medical system. In Chinese medicine, this herb is regarded as being ‘cold’, so it is used for what are considered ‘hot’ disorders, such as inflammation, infection and fever. Modern research supports this traditional application, with studies showing that, when compared to placebo, andrographis helps to reduce the severity and duration of respiratory infections, including the common cold. Note: There have been occasional reports of adverse side effects with andrographis, such as stomach upset and Andrographis (Andrographis paniculata) has been used as a traditional medicine in many parts of Asia, including

Zinc This mineral is necessary for

allergic reactions. If this occurs, stop taking the product and seek medical advice. As with most nutritional supplements, herbs may be contraindicated during pregnancy and breastfeeding, and may need to be discontinued in the weeks prior to surgery.

enzymatic health, which means it is involved in nearly every bodily process and function, from

Echinacea Native to North America, echinacea (Echinacea angustifolia) was used by Native American healers to treat wounds

sexual and thyroid health to immune function, skin problems, such as acne, eczema and psoriasis, and correct regulation of insulin levels. Zinc helps to protect the body against colds, flu, bronchitis and other infections. It is especially beneficial for older people because it revitalises the thymus gland, which manufactures immune cells. This mineral may also benefit adults and children with compromised immune systems who are prone to recurrent infections. 6 ways to boost your immune wellness 1 Eat a rainbow: Pile your plate high with brightly coloured fruits and vegetables, especially berries, citrus fruit, red onions, spinach and carrots – they’re all rich in vitamins A, C and E, betacarotene and zinc.

and snakebite. Today, it is recognised as an effective preventive and remedy for flu, colds and upper respiratory infections. It is widely used to restore the body to health quickly while improving the immune system’s natural ability to fight off infections. Olive leaf

Widely cultivated in the Mediterranean and more recently in Australia, the leaves of the olive tree (Olea europaea) contain oleuropein.

This has many health benefits, including lowering blood pressure and acting as a diuretic, making it useful for treating mild cases of hypertension. Olive leaf is one of nature’s most potent sources of antioxidants, which support the immune system.

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Vim, vigour and vitamin C

Back in the early 1700s, lemons - a rich source of vitamin C - were known to prevent scurvy, a disease that affected sailors. Today, interest in vitamin C is based less on its ability to cure scurvy than on its antioxidant potential to protect cells from damage caused by unstable oxygen molecules called free radicals, and also on its proven immune-boosting powers. We also now know of many food sources of vitamin C that are even more potent than citrus fruits, including baobab, camu camu and acerola. Vitamin C can help to treat the common cold and reduce the severity and duration of symptoms, with one review of 30 placebo-controlled trials finding that high doses of vitamin C shortened the duration of colds by up to four days. Research also suggests vitamin C may even extend life expectancy: one study showed that adults who took over 300mg of vitamin C daily lived longer than those who only had 50mg daily.

2 Get moving: Just 30

minutes a day can help your immune system to fight infection. 3 Sleep deep: Researchers have discovered that a good night’s sleep improves the ability of your immune cells to fight viruses. 4 Don’t overindulge: Numerous studies have shown that an excessive intake of alcohol will compromise immune function. Think moderation! 5 Stress less: When stress is chronic and persists over a long period of time, the excess stress hormones circulating in your system will suppress immune function. 6 Let the sun shine in: Exposing your skin to just 10-15 minutes of sunlight a day is enough to ensure your body produces the correct amount of vitamin D – which is essential for the healthy function of the immune system.

Acerola

Camu Camu

Baobab

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Made in Australia. Always read the label. Follow the directions for use. Nutritional supplements can only be of assistance if dietary intake is inadequate.

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HEALTH REPORT

a kinder diet

A desire to prevent animal cruelty is the main reason people choose a vegan lifestyle. Bonus: a plant-based diet will improve your health.

Taste sensations Nor does avoiding meat, chicken, fish, eggs and dairy products mean a limited or boring diet. A vegan diet can include a wide variety of healthy foods – apart from an array of fruits, vegetables, legumes, seeds, nuts, and grains, there is a wealth of alternative vegan food products available, including vegan cheese, nut butters, vegan meat options based on tofu, tempeh and seitan, calcium-fortified plant milks, sprouted and fermented plant foods, and flavoursome condiments. For example, Niulife offer Cocomino Fysh Sauce, a tasty and healthy alternative to fish sauce that is FODMAP-friendly with no preservatives, gluten or MSG, along with their Organic Coconut Milk Powder, a 100% natural and plant-based alternative to dairy milk, and Organic Coconut Ghee, all of which look, smell and taste exactly like conventional fish sauce, milk and ghee – your meat-eating friends will not even notice the difference. Plus, there is Niulife’s famous not-soy sauce, Original Coconut Amino Sauce, made from fermented coconut blossom nectar and spices, If you’re transitioning to a vegan diet, Niulife offers this helpful tip: always look for products which can be substituted in the same quantities as the original product, as this makes life much easier when following a recipe. The following nutritious vegan recipes have been created using Niulife Fysh Sauce as the hero ingredient, and each is also 100% plant-based and super healthy!

Veganism is defined as avoiding all forms of animal cruelty, and excluding all animal- derived products, such as food, drink and clothing, as well as less well-known items, like isinglass, used in alcohol. Veganism is becoming increasingly popular around the world. This is partly due to the increasing awareness of some questionable modern farming practices, such as chickens being caged from birth to death. Vegans may also wish to avoid animal products because of their environmental impact. For example, beef farming is thought to contribute to increases inmethane emissions; plus, animal farming may be a cause of deforestation. Health benefits Veganism is also growing because of its positive impact on human health. For example, a reduced intake of meat, particularly processed meats

like bacon, is linked to a lower risk of heart disease and obesity, while eatingmore fruit and vegetables is strongly associated with a reduced risk of cancer and Alzheimer’s disease and with improvements in kidney function. Due to its higher fibre intake, a vegan diet will also moderate blood sugar, which lowers the risk of type 2 diabetes. Both vegetarian and vegan diets are associated with being able to lose weight Veganism is defined as avoiding all forms of animal cruelty, and excluding all animal-derived products, such as food, drink and clothing. more easily and, importantly, to sustain that weight loss. Even better news – people following a vegan diet report that they do not feel deprived or hungry, as the natural side effect of eating more fibre on a vegan diet improves

satiety. And, provided your food choices are organic, a vegan diet helps to avoid the antibiotics, hormones and chemicals that

are routinely used in modern farming.

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Back to school-be prepared! Triplex® is an Australian made herbal medicine to help rid the body of pinworms and theadworms

Ingredients: • 6 soft shell corn tacos • ½ avocado Slaw • ¼ red cabbage, thinly sliced • 2-3 spring onions, sliced • juice of 1 lime • pinch of salt • 1 teaspoon sesame or olive oil Cauliflower • 2 cups of cauliflower, chopped into bite-sized pieces

Directions: Slaw: Combine cabbage, spring onion, lime juice, salt and oil in a bowl. Allow to rest for 30 minutes to soften cabbage. Cauliflower: Whisk together tapioca flour, water and 1 tablespoon sesame seeds to form a batter. Heat coconut oil in a frypan over medium heat. Dip cauliflower pieces in the batter and cook until golden brown. Add sauces and extra teaspoon of sesame seeds into pan and mix until cauliflower is coated. Sauce: Combine coconut yoghurt, lime juice, lime zest, cumin, chilli, coriander and garlic in a small bowl. Heat tacos in a frying pan over medium heat, about 30 seconds each side. To serve, place taco on a plate, top with slaw, avocado, cauliflower and a drizzle of sauce.

• ¼ cup tapioca flour • ⅓ cup filtered water • 1 tablespoon coconut oil • 1 tablespoon sesame seeds, plus 1 teaspoon extra for serving • 4 tablespoons Niulife Coconut Sweet Chilli Sauce • 1 teaspoon Niulife Cocomino Fysh Sauce Taco sauce • 2 tablespoons coconut yoghurt • ¼ lime, juiced • ¼ teaspoon lime zest • pinch each chilli, cumin and coriander • ½ garlic clove, minced

Ingredients: • 200g firm mango cheek, sliced • ¼ teaspoon fresh ginger, grated • 2 tablespoons lime juice • red chilli, sliced (to taste) • ½ teaspoon coconut sugar • 1 teaspoon Niulife Cocomino Fysh Sauce • 1 teaspoon spring onion • pearls of 1 finger lime • 1 teaspoon mint • 1 tablespoon coconut cream

For more information about our herbal medicines, visit: www.ppcherbs.com.au

Directions: Combine ginger, lime juice, chilli, coconut sugar, Niulife Cocomino Fysh Sauce and spring onion in a small bowl. Arrange mango slices on a plate, and spoon over dressing, finger lime pearls, mint and coconut cream.

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Always read the label

HEALTH REPORT

Support for healthy

K een to maintain that the mineral chromium could make a big difference. Healthy macronutrient metabolism and blood sugar requires a combination of a balanced, nutritious diet and daily physical activity. A healthy lifestyle brings the rewards, because what you do consistently is going to lead to results. Start smart Begin by getting the basics right, including: a balanced diet of protein, complex carbohydrates and healthy fats a variety of nutrient-dense plant foods daily exercise plenty of water managing your stress levels healthy blood sugar? Erika Bass explains

If you’ve ticked all those boxes but still need extra assistance in maintaining healthy blood sugar levels andmetabolisingmacro- nutrients (ie. fats, sugars, carbohydrates and proteins), chromium could provide that extra support. Look to chromium Chromium plays a critical role in blood sugar maintenance and the metabolism of macronutrients. Chromium levels can fluctuate in people whose diets contain large quantities of sugars and/ or carbohydrates, because the chromium available is used up to help break down

these macronutrients. Chromium may also be required more by people who regularly engage in high levels of aerobic exercise,

Support your immune health with ArmaForce

The immune system is our most important defender against foreign invaders to our bodies, such as viruses and bacteria. Often it is only when we begin to feel run down or can’t shake a cold that we give the immune system the attention it deserves. Choose ArmaForce to:

• Decrease the severity of symptoms of mild upper respiratory tract infections, including sore throat, headache, runny nose, cough, fatigue and restless sleep. • Support immune system function. Always read the label. Follow directions for use. If symptoms persist, talk to your health professional.

For more information talk to your health professional or visit www.bioceuticals.com.au

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because the body requires chromium in order to be able to perform this type of activity. 1 The hormone insulin is central to the body’s ability to use sugars (glucose). Chromium’s role in maintaining healthy blood sugar is due in part to its role of helping insulin to be sensitive to the presence of sugars in the blood which are waiting to be used for energy. Healthy diet and lifestyle behaviours can sometimes fall by the wayside. Getting back on top of your good habits might be hard at first and your body might even resist beneficial changes - but it’s important to make a start. Try implementing strategies like eating more vegetables, reducing your intake of refined carbohydrates, and cutting out afternoon snack attacks. If you still feel you need extra assistance, chromium could be the missing link that makes all the difference. Incorporate chromium-rich foods in your daily diet (see following table). If your diet is inadequate, choose a supplement that provides 200mcg of chromium per dose, and take it three times a day. For most adults, this dose is sufficient to help the metabolism of fats, sugars and proteins, and to break down fats eaten in the diet and maintain healthy blood sugar. Always read the label and follow the directions for use. Nutritional supplements should not replace a healthy balanced diet. blood sugar

Chromium-rich foods

Vegetables: broccoli, green beans, mushroom, tomato Fruits: apple, banana, pear Wholegrains Brazil nuts, hazelnuts Egg yolk, poultry, beef

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. Reference: 1. Anderson RA. Journal of the American College of Nutrition 2013;16(5):404-410.

HEALTH REPORT simple sleep solutions

T ossing and turning? Waking up in the middle of the night? Here are 10 effective strategies to help you say good night to sleep problems. Sleep is critical to the proper functioning of your brain and body, as well as to your mood. Research shows that losing even just one night of sleep can weaken immunity, because it significantly decreases the activity of T-cells, the white blood cells that fight pathogenic bacteria and viruses. Poor or insufficient sleep is also linked to higher levels of the stress hormone cortisol, which in turn may trigger age-related insulin resistance and the onset of type 2 diabetes. Studies show that sleep deprivation compromises memory, concentration, reaction time and logical reasoning – for example, a person who has not slept for 24 hours is seven times more likely to have a car accident than a driver who is not tired. Holistic help The good news is that many sleep disorders can be treated with simple lifestyle tweaks, such as exercise and dietary changes, along with natural therapies and gentle herbal and nutritional supplements.

5. pick a herb Herbal medicines are used worldwide for sleep disorders, and can be a safe, effective and non-addictive solution. Valerian (Valeriana officinalis) is especially useful for insomnia where anxiety is a factor. Other herbal remedies include hops (Humulus lupulus) , lemon verbena (Lippia citriodora) , sour cherry (Prunus cerasus) and skullcap (Scutellaria laterifolia) . Chamomile (Matricaria recutita) is a gentle, relaxing, antispasmodic herb – a cup of chamomile tea is particularly helpful if sleeplessness is caused by worry or muscle tension, and it is a wonderful remedy for exam stress in teens or nightmares in children.

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8. Relaaaaaaaaaax Research has shown that practising gentle yoga and finishing with a meditation sequence before bedtime will boost the body’s natural production of melatonin, the hormone that helps to foster and sustain sleep. Guided imagery programs combine progressive relaxation with conscious prompts to turn off the racing mind and negative self-chatter that

9. snack for zzzz s Milk, oats, turkey, cheese and pumpkin seeds all contain a compound called L-tryptophan, which is an amino acid that encourages deep sleep by triggering an increase in the body’s production of melatonin.

accompany shallow sleep and insomnia.

7. treat yourself Studies show that having regular massage treatments is linked to significant improvements in sleep, particularly in people with chronic pain.

10. Take it to the tub A warm bath an hour before bedtime is a well-known insomnia remedy for a good reason – it works. Add soothing rose or lavender essential oil to make it even more nurturing and relaxing.

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ISSUE 60 • 2021 unpasteurised, unprocessed and unfiltered, packed full of all the natural goodness raw honey has to offer. Our Organic Raw Honey, collected straight from our hives in Central NSW is

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I N PROF I LE

magic minerals

D iscover the healing power of minerals and which ones you need for optimal health. In theory, a healthy diet should take care of all your nutrient needs. However, in practice, most of us could do with a little help from supplements. For example, if you cannot tolerate dairy foods, you may not be getting the calcium you need; or, if you need to take conventional medications, you may not be aware that many of them affect the absorption or retention of certain minerals – for example, diuretics deplete zinc and magnesium. Also, since calcium cannot be absorbed properly without vitamin D, if you are not getting adequate sunshine, this can cause calcium deficiency. The top six Here are six of the most important minerals and their health benefits. Magnesium: This is involved in energy production, nerve function, muscle relaxation and bone and tooth formation. It also plays an important role in heart health by lowering blood pressure and preventing blood clot formation.

Magnesium levels are easily depleted by stress, alcohol and a diet high in processed foods, which contain next to no magnesium. Good food sources are whole grains, nuts, legumes and leafy greens. Calcium: Although calcium is the most abundant mineral in the body, most adults do not get the amount they need every day (800mg, rising to 1,000mg if you are a post-menopausal woman). Calcium prevents osteoporosis and may help lower blood pressure. It provides strength to bones and teeth, and is also needed for effective communication between nerve cells, for blood clotting and wound healing, and for muscle contraction. Dairy is one of the best sources of calcium; non- dairy sources include canned salmon and sardines, broccoli and almonds. Iron: This is vital for all-round good health, energy and stamina, and it is essential for healthy blood and for preventing anaemia. By helping the blood and muscles deliver oxygen to every cell in the body, iron keeps your immune system functioning optimally and also keeps your memory and cognitive skills sharp. Low levels of iron can result in fatigue and short attention span, and may also be a cause of poor academic performance

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in teenagers. Women who lose iron through heavy menstrual periods may be more at risk of deficiency if their diet is inadequate. Endurance athletes, vegetarians and people favouring extreme or restrictive diets may also experience iron shortfalls. Iron-rich foods include liver, beef, and lamb; vegetable sources are berries, beans, leafy greens, peas, dried fruits, seeds, yeast, kelp and wheatbran. Selenium: This trace mineral acts as an antioxidant, countering the free radicals that damage DNA and accelerate the ageing process, and helping to prevent diseases triggered by free radical damage, such as cataracts, cancer and heart disease. Research also suggests that supplementing with selenium results in a lower risk of certain cancers, including of the prostate, ovaries, bladder and liver. Selenium is found in Brazil nuts, garlic, poultry, seafood, oats and brown rice. Zinc: A crucial mineral for a strong immune system, zinc is in- volved in hundreds of body process- es, from making and repairing DNA to wound healing, sexual health, thyroid health, fertility and immunity. Taking

zinc helps to protect the body from patho- genic bacteria and viruses, notably colds and flu, as well as mouth ulcers. It may also play a role in preventing and help- ing other immune-related diseases, such as fibromyalgia and arthritis. Good food sources include meat, eggs and seafood (particularly oysters); pumpkin seeds, nuts and wheatgerm also provide zinc. Iodine: Iodine only has one job to do in the body, but it is a critical one: to support thyroid health by triggering the thyroid gland to make thyroxine, the hormone that regulates metabolism in all the body’s cells, which in turn controls growth and development in children, body temperature, reproduction, nerve and muscle function and the growth of nails and hair. Seaweed products, notably kelp, dulse and nori, are rich natural

sources of iodine; it is also found in seafood and fish.

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Healthy BAKING Healthy baking doesn’t have to be boring! Check out these easy, healthy and delicious recipes that will have friends and family coming back for seconds!

Hemp Protein Pancakes Adding hemp protein is a great way to boost your essential amino acids intake and also packs in antioxidants, minerals, fibre and heart-healthy unsaturated fats. Ingredients: • 1 banana • 2 eggs • ½ cup (50g) Ingredients: 1. Add all of the pancake ingredients to a food processor or blender and blend until smooth. Recipe from Nourish in 5 by Amy Lee

Orange Macadamia Cake Recipe by Sam Gowing

Natural Road Almond Flour • 2 tbsp (20g) hemp protein powder • 1/2 tsp vanilla extract • 2 tsp baking powder (optional, but helps it rise) • ¼ tsp Organic Road Cinnamon • Pinch of Natural Road Himalayan Pink Salt OPTIONAL TO SERVE • Nut butter • Berries • Organic Road Maple syrup

2. Thin the batter out with a little bit of your favourite milk, if needed. 3. Add a small amount of oil to a pan over medium heat. Pour pancakes using a ¼ cup measuring cup and allow to cook until bubbles start to form. 4. Flip the pancakes and continue cooking for another 1-3 minutes until ready. 5. Serve with toppings of choice and enjoy!

Ingredients: • 3 eggs • 250g caster sugar, • 1 cup almond milk • ½ cup Brookfarm Premium Macadamia Oil • zest of 1 orange • 300g plain flour, plus extra for dusting • 1 teaspoon powdered yeast • ½ cup Brothers Blend Entertainer, roughly chopped plus extra for dusting

Directions: 1. Preheat oven to 180°C or 200°C for fan-forced. Prepare a 20cm round cake tin by brushing with Brookfarm Premium Macadamia Oil and dusting with sugar and flour. 2. Using an electric mixer, beat the eggs and sugar until creamy and pale. 3. Add the milk, Brookfarm Premium Macadamia Oil and orange zest. 4. Sift flour and yeast together, slowly add to the mixture and combine. Fold in Brother’s Blend Entertainer. 5. Bake for 40-45 minutes, or until a skewer comes away clean. Turn cake out onto a rack and cool completely.

SNACK WITHOUT REGRET.... ENTERTAINER BROTHERS BLEND Premium nut blend, baked with sustainably sourced Australian Pink Lake salt Paleo / vegan / gluten free All natural – preservative and additive free *T&C’s: Discount applies to 75g & 200g varieties. Offer ends 31st March 2021.

Check out the full range of products at your local GO VITA

Irish Moss Raw Chocolate Expresso Pudding Irish Moss is a natural thickener that provides many nutritional benefits, and it is a key ingredient for those following a raw diet. Serves 2-3 Ingredients: • ½ cup Irish Moss gel* • 1 tablespoon maple syrup** • ½ teaspoon vanilla extract • 2 teaspoons instant espresso powder • 2 tablespoons unsweetened cocoa powder** • 1 cup coconut milk • 2 tablespoons warmed coconut oil • raw cacao nibs, to garnish Directions: 1. Place all ingredients in a blender and process for 1 to 2 minutes, or until very smooth. Pour into a serving dish or individual serving bowls or glasses, and refrigerate. 2. To serve, garnish with raw cacao nibs. * The gel must be prepared ahead of time, according to Pacific Harvest Irish Moss pack instructions.

Keto Burnt Butter Cookie Skillet

Recipe from Nourish in 5 by Amy Lee

Ingredients: • ½ cup butter or vegan butter • 1 large egg or Organic Road Flaxseed ‘egg’* • 1 teaspoon vanilla extract • ¼ cup Organic Road Xylitol or Organic Road Coconut Sugar (if not strict keto) • 2 cups Natural Road Almond Flour • ½ teaspoon Natural Road Himalayan Pink Salt • ½ cup sugar-free chocolate chips Directions: 1. Preheat oven to 175°C fan-forced. Heat butter in a 22cm non-stick pan over high heat until bubbling. Reduce heat, cover pan, and continue to cook, stirring occasionally until the butter starts to brown.

**Increase the quantities of maple syrup and cocoa powder for a sweeter and more chocolate-y pudding.

Once browned, remove from heat and cool for 5 minutes. 2. While butter is cooling, whisk together the ‘egg’, vanilla and sweetener in a large bowl. Add cooled butter and mix in well. 3. Place almond flour into bowl, add the salt and half the chocolate chips. Mix gently until batter is well combined. It will be a little thicker than cookie dough. Smooth batter into a skillet with an oven- proof handle, and top with remaining chocolate chips. 4. Bake for 20-25 minutes or until firm and golden and a skewer inserted into the centre comes out clean. 5. To serve, cut into 10 slices and serve warm with sugar- free ice cream. *Combine 1 tablespoon ground flaxseed with 2½ tablespoons water; use as an egg substitute.

Honey Granola A super easy breakfast for a lazy long weekend! Serve granola with coconut yoghurt and fresh berries! Store in container for up to a month. Ingredients: • 150g Bee Power Raw Organic Honey • 60ml Organic Road Coconut Oil • 250g Organic Road Rolled Oats • 150g Organic Road Sunflower Seeds • 100g hazelnuts, roasted, roughly chopped • 150g dates, chopped • 100g Organic Road Dried Apricots, chopped • 100g sultanas Recipe by BeePower

Directions: 1. Preheat the oven to 180°C. 2. Melt the honey and oil in a pan. 3. In a bowl, mix the oats and sunflower seeds, then pour in the honey mixture and combine. 4. Spread out on an oven tray. Roast for around 20 minutes, mixing occasionally 5. Once cooled, mix in remaining ingredients.

HEALTH REPORT

L ong used by herbalists around the world, this ancient herb is proving its worth as a modern medicine for brain health. As has been the case with many natural health products that are sold today, it was the historical use of botanicals as medicines by indigenous people and traditional healers that initially piqued the curiosity of modern scientists, and prompted them to investigate what made them work and how they could be used today. This has certainly been the case with sage. The genus Salvia, commonly known as sage, is the largest member of the Lamiaceae or mint family, which contains over 900 species throughout the world. Many species of sage, including Salvia officinalis (common sage), are native to the Mediterranean region and have been used in a variety of different countries and cultures, for both culinary and medicinal purposes.

Sage Herb in profile:

Magnesium Night Plus A golden formula that contains magnesium plus herbs traditionally used in Western herbal medicine to improve sleep.

Always read the label. Follow the directions for use.

herbsofgold.com.au AC 10437-1120 E

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Traditional wisdom Sage’s reputation and benefits as a medicinal herb can be traced back for many centuries, and it appears in original texts and parchments from ancient Greece, Rome and China, as well as featuring in cures and remedies passed down through Ayurveda, India’s traditional medical system, and Native American wisdom. Sage has been most often used as a treatment for the following conditions: pain, swelling, inflammation, hot flushes, excessive sweating, indigestion, bloating and elevated blood fats, as well as for improving cognitive performance and memory. Of all of these potential applications, it is the impact of sage on cognitive performance and memory - and especially on how it appears to be able to improve concentration and focus - that has become the key area the scientific community is examining. There are

a number of reasons for this, ranging from an increased demand for treatment for age-related cognitive diseases, such as dementia, as well as the broader population wanting strategies for staying sharp and focused on work or study at any age, as well as supporting general mental health and wellbeing.

New scientific findings

Sibelius ™ Sage is a one-of-a-kind, clinically researched sage extract that works quickly and delivers cognitive benefits naturally and safely across different age groups. Let’s look at the most recent research: Current research conducted with Sibelius ™ Sage on 20 healthy volunteers (65-90 years old) taking either 167mg or 333mg showed a significant improvement in cognitive performance within one hour of treatment. This included the improvement of secondary memory, recognition, recall, accuracy and speed of attention. A randomised, double-blind and placebo-controlled study was performed with a total of 72 participants (12-14 and 18-25 years old). Participants took either a placebo, or a 150mg or 300mg single dose. The researchers noticed a 30 per cent improvement in immediate word recall accuracy just one hour after taking the product. No safety concerns or adverse effects were noticed in either age group.

An essential question yet to be answered is how Sibelius ™ Sage works in the body. This has not been fully revealed, primarily because there are several potential mechanisms of action. For example, one of sage’s properties that may maintain brain health is its anti-inflammatory action. Chronic, low-grade inflammation is recognised as a major risk factor in the development of many age-related chronic conditions, including reduced brain health. A new study conducted on Sibelius ™ Sage has investigated its effects on inflammatory responses in mature human adipocytes and neuroblastoma cell lines. This study supports the use of sage extract as an effective therapeutic anti- inflammatory agent to help maintain long-term cognitive health.

Proudly Australian Owned & Made.

ISSUE 60 • 2021 kintrafoods.com.au

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Addressing adrenal fatigue

C ould your exhaustion be adrenal fatigue? Enhancing your endocrine system may be the key to having more energy. Ann is a 42-year-old flight attendant, and she is typical of patients I consult - depleted from decades of working long hours, raising kids solo and experiencing devastating relationships. Ann complained of constant colds, fatigue even after long sleeps, hair loss, headaches, frequent urination, low libido, irritability, irregular periods, memory loss, apathy, anxiety, poor circulation and weight loss. Her blood pressure was also very low, she experienced dizziness with palpitations, and she ate erratically, craving caffeine and sugar. All of Ann’s symptoms suggested adrenal fatigue, a term coined in 1998 by James Wilson, a naturopath and chiropractor. Although allopathic medicine does not consider adrenal fatigue to be a disease, many health practitioners do recognise it as subclinical hypoadrenia, which is distinct from other serious conditions affecting adrenal hormones, such as Addison’s Disease.

Her results came back as ‘normal’, which was not surprising because adrenal fatigue is often undetected. However, a 24-hour, four-sample saliva test (www. i-screen.com.au/tests/adrenal-fatigue-test) revealed Ann’s cortisol levels were on the low range of normal when they should have been high in the morning, and in the high range of normal when they should have been low in the evening. By understanding the underlying causes and undertaking the appropriate treatment, When the body reacts to stress, the hypothalamus and pituitary glands trigger the adrenal glands to release the hormones cortisol, adrenaline and noradrenaline. In the short term, these hormones create the ‘fight or flight’ response that enables us to act swiftly and efficiently in response to stress or danger by triggering hundreds of metabolic, physical and mental actions, such as increasing heart rate. However, over-secretion of these hormones in response to sustained stress may result in adrenal fatigue. Dr Michael Lam lists 75 signs of Adrenal Fatigue Syndrome (www.drlamcoaching.com.) Ann improved significantly. What can go wrong Adrenal fatigue can be worsened by psychological and physical factors,

A definitive diagnosis Given that Ann’s symptoms could have many causes, including anaemia, diabetes, depression or perimenopause, a definitive diagnosis was required. I referred Ann to have her oestrogen, cortisol/DHEA

A customised Bush Flower or Bach Flower blend can ease adrenal fatigue.

ratio, iron, ferritin, FSH, methylation and thyroid-stimulating hormones all checked, along with ACTH stimulation and blood work. The doctor Ann consulted conducted a CT scan to check her adrenals.

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HEALTH REPORT

including acidity, antibiotics, food sensitivities, infections, microbiome imbalances and toxicity. Adrenal fatigue progresses through four phases - alert, dismay, resistance and burnout. In the alert phase, increased amounts of adrenal hormones are secreted. In the dismay phase, the body is ‘wired but tired’, with the hormone precursor DHEA and sex hormones declining. In the resistance phase, low hormones reduce libido and energy, and may disturb the menstrual cycle. In the burnout phase, hormones and neurotransmitters are critically low, affecting the ability to think and act. Road to recovery A mix of mindset, lifestyle, diet, therapies and supplements is essential to mend adrenal fatigue. Olympic swimmer Lisa Forrest quit her career due to burnout,

and in her book Glide: Take the Panic out of Modern Living, she reveals that her top tools were “mindfulness, compassion, curiosity and joy.” Meditation techniques can reset automatic stress responses, so the nervous system relaxes with faith instead of reacting in fear. Observe a routine promoting harmonious rhythm, with gentle exercise, 7-8 hours of sleep (starting before 9.30pm), fresh air, deep breathing and enjoyable activities. Eat a restorative diet that comprises plentiful pure water, wholegrains, vegetables, seeds and ‘good’ fats, such as coconut oil, olive oil or ghee. Stabilise blood sugar levels by eating small, warm meals every three hours. Avoid overscheduling, alcohol, caffeine, sugar, hot spices, exposure to cold, high adrenaline activities, skipping meals and excessive screen time, and eliminate energy ‘drains’, such as tiresome people,

unnecessary duties, self-defeating thoughts and uncomfortable surroundings. Ahealthprofessionalmay suggest adrenal aids, such as cleansing practices, herbs, and nutritional supplements. Adaptogenic herbs which increase resilience and relaxation include ashwagandha (Withania somnifera) , cordyceps (Ophiocordyceps sinensis) , holy basil (Ocimum tenuiflorum) , licorice (Glycyrrhiza glabra) , maca (Lepidium meyenii) , rhodiola (Rhodiola rosea) , schisandra (Schisandra chinensis) , Siberian ginseng (Eleutherococcus senticosus) , rehmannia (Rehmannia glutinosa) and tribulus (Tribulus terrestris) . Supplements to support recovery from adrenal fatigue include acetyl-L-carnitine, the B-group vitamin complex, lipoic acid, magnesium, vitamin C, vitamin D3, GABA, probiotics, selenium, ubiquinol and zinc. Caroline Robertson is a Sydney naturopath and homoeopath with 30 years of experience. Contact 0430 092 601 or info@carolinerobertson.com.au

Maca

Rhodiola

Holy basil

Siberian ginseng

Ashwagandha

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.

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