Go Mag Issue 56 is packed with great articles full of effective simple solutions to help you stay in shape this season!
THE GOOD HEALTH NEWS MAGAZINE ®
WELLNESS WITH ELYSE KNOWLES Summer FESTIVE RECIPES AND GIFT IDEAS
FERTILITY BREAKTHROUGH
NATURAL REMEDIES FOR TEENS
ENERGY FOR YOUR WHOLE LIFE I GOVITA.COM.AU
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welcome As I sit to write this, we are just finishing our Annual Go Vita Members’ Conference in Melbourne, where we were treated to a thought-provoking presentation from The Natural Nutritionist Steph Lowe on our microbiome, and also the importance of eating real food – her latest book Low Carb Healthy Fat Nutrition is definitely worth a read. It’s clear that not only does disease start in the gut but health does too, so paying attention to your digestive health makes absolute sense! A visit to a Go Vita health consultant is a good idea to talk all things gut health related and to see if there are some positive steps you can take to ensure you’re optimising your microbiome. We also heard a stimulating address from pioneering nutritionist and activist Cyndi O’Meara. Cyndi really does make you believe that one person can make a difference! Her persistent and passionate stand on glyphosate (the active ingredient in Roundup) will make you want to learn more, so that you can create a movement for change in your own community. I recommend Cyndi’s article on page 8 on the benefit of colloidal minerals for your health and how they can help to oppose the effects of glyphosate, something I am sure we will be hearing more about! If you’re struggling to get the Christmas gifts sorted, then your local Go Vita can help you with anything from organic beauty packs, protein / sport supplements, bamboo socks and undies, keep cups, bees wax wraps, diffusers and the list goes on! With all our best wishes for a happy, healthy and calm holiday season.
LATEST HEALTH BLOGS
HEALTHY RECIPES
Yours in the best of health, Ann Cattelan BSc Editor
INFORMATIVE PODCASTS
Issue 56 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.
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I N PROF I LE
Summer wellness Model, ambassador and wellness advocate Elyse Knowles shares her top tips for looking and feeling fantastic this summer.
W ho else is excited to say goodbye to winter and hello to summer? I am! Winter is not easy for many people, especially in terms of mental wellness. According to a report published by McCrindle (www.mccrindle.com.au), more than one in four Australians report increased irritability and pessimism during winter. Here are my favourite ideas for feeling positive, upbeat, supported and well-nourished as we move into summer - some may seem obvious, but it’s surprising how often we forget the simple basics!
3 Work out
Never underestimate the power of the natural endorphin hit you get from staying fit and being active: it’s guaranteed to instantly boost your mood. Always push yourself if you can. If you’re doing 20 sets of something, give 40 a go - or 50! Feeling ‘the burn’ might sting at the time, but it’s a short-term pain for a long- term gain. I find that when my body is strong and toned, my mindset is more balanced and I feel empowered.
4 Load up on veggies The antioxidant vitamins C and E prevent the free radical damage to skin cells that leads to premature ageing. If your skin is looking a little dull after winter, eat more antioxidant-rich vegetables like kale, spinach, red cabbage, carrots, sweet potatoes and pumpkin. I also recommend adding two teaspoons of Vital All-In-One to your daily green juice or smoothie - it delivers an amazing 78 ingredients, including antioxidants, prebiotics, probiotics, greens and high nutrient fruits and highly alkalising pea protein.
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7 Get some zzzzzs The change in seasons can make people feel a little frazzled. Switch off all technology - especially social media apps on your phone! - a few hours before bed. This will allow your mind to slow and your eyes to switch off. When you’re in bed, think of everything in your life that is good. Don’t think this is corny, because it’s definitely not; the impact of practising a little gratitude in your life might surprise you. Gratitude allows us to be present in our own lives, rather than just spectators of other people’s lives.
6 Drink up
Water, that is! If you drink 2-3 litres a day, you’re doing a great job of flushing out toxins and staying hydrated. Don’t like the taste of plain water? Lemon and cucumber slices or mint leaves make it more interesting and add a little vitamin hit as well. Buying a reusable non-plastic tote bottle could stop you consuming over 200 plastic single-use bottles every year. Imagine the benefits to the planet if everyone did this!
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HEALTH REPORT
liver stasis in TCM), interfering with the liver’s natural detoxification functions and sometimes leading to digestive symptoms such as excessive burping, nausea, abdominal bloating and loss of appetite. Elsewhere in the body, stagnant liver Qi may also cause symptoms like irritability and premenstrual mood changes. Traditional Chinese liver herbs In TCM, a number of different herbs can be used to support healthy liver function, each based on its own particular tradition of use. Here are some of the most important to consider when it comes to looking after your liver. Bupleurum: Bupleurum is traditionally used to support healthy liver function in TCM, where it’s traditionally regarded as having regulating effects on the flow of liver Qi and the ability to stimulate the movement of Qi when its flow becomes stagnant. When liver stagnation is present, it’s also traditionally taken to relieve irritability and premenstrual mood changes, and to support the healthy functioning of the gallbladder. Baical skullcap: In TCM, baical skullcap and bupleurum are traditionally regarded as having synergistic effects when taken together. Liver health
K een to look after your liver? These insights and tips from traditional Chinese medicine will help. The liver is best known for the critical roles it plays in bile production (which is required for fat metabolism) and the detoxification and elimination of many waste products. While traditional Chinese medicine (TCM) shares this understanding, it also attributes the liver with responsibility for several additional functions, including: Regulating the flow of blood and Qi (life force energy) around the body Nourishing the blood Governing the expression of emotions.
flow of blood and Qi can be compromised by a sedentary lifestyle, excessive alcohol consumption, eating too much or having a diet that’s too rich in fatty foods. When that happens, the flow of Qi and blood becomes sluggish (a situation that’s referred to as liver stagnation or In traditional Chinese medicine, a number of different herbs can be used to support healthy liver function, each based on its own particular tradition of use.
What happens when the liver is sluggish or stagnant?
By ensuring that the flow of blood and Qi is smooth and unobstructed, the liver is seen to contribute to overall health and wellbeing in TCM. However, according to TCM philosophy, the liver’s ability to maintain the smooth
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Liver health tips from TCM
A liver-friendly lifestyle starts with a healthy diet and regular exercise routine. Here are some suggestions from TCM to get you started: Too much heavy, fatty or greasy food can increase the demands on your digestive system, and especially the liver and its detoxification processes so aim for a light, clean diet based on fresh seasonal produce, legumes and whole grains For the same reason, minimise your alcohol intake, and instead sip on caffeine-free herbal tea or filtered water In TCM, sour flavours are traditionally regarded as having soothing effects on the liver and stimulating benefits for stagnant liver Qi, so include tart- tasting fruit like lemons, grapefruit and Granny Smith apples in your diet, and add small amounts of vinegar and pickles to your meals
Pungent flavours are traditionally considered beneficial for liver function and for the regulation of Qi too, so sprinkle pepper on your food or cook with garlic, onion or horseradish Go easy on hot spices like chilli though - they can increase heat in the body and may trigger indigestion symptoms in some people On the other hand, foods traditionally regarded as having cooling benefits are great to include in your diet to support your liver when heat is present in the body – think celery, bean sprouts and plums, just for starters And finally, don’t be a couch potato! Exercising regularly is a great way to keep both your blood and your Qi flowing
According to TCM philosophy, liver stagnation is commonly associated with an excess of heat in the body, whichmay in turn interfere with the liver’s ability to properly perform its detoxification and purification functions. Baical skullcap is traditionally taken in TCM to disperse internal heat in the body, while also supporting the body’s natural detoxification processes. Citrus peel: Also known as chen pi, citrus peel is prepared from dried tangerine rind. In TCM, it’s traditionally taken to regulate the flow of Qi and maintain the natural detoxification functions of the liver. Citrus peel also promotes the secretion
and flow of bile, and relieves indigestion symptoms as well as excessive burping, a bloated belly, loss of appetite and uncomfortable feelings of fullness (based on its traditional use in TCM). Goji berries and schisandra: In TCM, schisandra berries are traditionally used to support the liver’s health, and goji berries are traditionally taken to strengthen it. Both herbs also have antioxidant properties to help reduce the formation of free radicals in the body. Erika Morvay is Technical Support team leader at Fusion ® Health. She has over a decade of experience in the natural health industry, and a particular passion for helping women look and feel their best.
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HEALTH REPORT
Don’t stress
I n this age of anxiety, Naturopath Caroline Robertson offers solutions . Feeling anxious? You are not alone. A 2019 report from the Royal Australian College of General Practitioners has revealed that anxiety and depression are more common causes of visits to the doctor than coughs and colds. Humans are hardwired to react to a perceived threat with the ‘fight or flight’ response. This response triggers the release of the hormones adrenalin and cortisol in the body, which in turnmobilises the mind and body to deal with imminent danger. However, the effects of this response (for example, a dry mouth, accelerated heart rate, tense muscles, reduced digestion) are often disproportionate to the cause (a cancelled train or rude customer). Plus, if the trigger events are constant, the resulting prolonged stress can increase the likelihood of adrenal exhaustion, cancer, chronic fatigue syndrome, compromised immune function, weight gain, hypertension, inflammation, elevated LDL (‘bad’) cholesterol, reduced libido, ulcers and chronic anxiety. how can we be warriors rather than worriers?
From tense to tranquil Chronic anxiety holds us hostage, because it affects every area of health and life. It also ages us prematurely, because it appears to shorten telomere length. Common symptoms of chronic anxiety include breathlessness, numbness or tingling in the extremities, depression, diarrhoea, dizziness, a dry mouth, fatigue, hot flushes, muscle tension, nausea, and viral flare-ups. People who have been affected by trauma, malnutrition, hormonal imbalances or Pyrroles Disorder are more prone to experiencing anxiety; the personality traits of pessimism and perfectionism also increase the odds of being anxious. Awareness is the first step in transforming panic into peace. When anxiety flares, listen to your inner voice. Inhale deeply through the nose and exhale through the mouth with a shhh sound to silence negative self-talk. Next, shift your focus by thinking of something positive, either in the present or future. Establish a
habits like overscheduling. Establish a nurturing and sensible routine of regular exercise and meals, sleep, solitude, hobbies and social interaction. Adopt a practice of meditation or prayer to tap into your inner strength. Seek professional support with an appropriately qualified psychological counsellor. Remember that every obstacle contains an enriching lesson. And - considering that 99 per cent of what we worry about never happens and if it does, we handle it - why worry? Worry is a waste of energy that blocks pleasure in the present. Natural remedies Supplements: The nervous system and
calming anchor, such as an affirmation, visualisation, postural change or action. Moving forward, seek solutions to problems. Reduce anxiety triggers, such as certain people or places, or unhelpful
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brain both benefit from the B-group vitamins, especially vitamin B6 and inositol (a type of B-group vitamin that influences mood and cognition), and the minerals magnesium and zinc. Stress also increases your body’s excretion of these nutrients. Flower essences: Bach Rescue Remedy and Bush Flower Emergency Essence are especially beneficial for shock or stressful situations. A homeopath can prescribe a remedy for a specific anxiety state, such as Arsenicum album for the anticipatory anxiety that causes indigestion and diarrhoea. Happy herbs: Lemon balm (Melissa officinalis) is excellent for easing sleep and digestive problems associated with anxiety. Siberian ginseng (Eleutherococcus senticosus) is an adaptogen, meaning it helps the body adapt to stress - some studies compare its effects to that of Valium. Holy basil or tulsi (Ocimum tenuiflorum) increases production of dopamine, which encourages rest and rejuvenation. Combine these three
herbs with rose root (Rhodiola rosea) and ashwagandha (Withania somnifera) which have proven therapeutic benefits, and you have an effective herbal helper for stress and anxiety. Caroline Robertson is a practitioner and teacher of natural therapies and first aid. www.carolinerobertson.com.au Professional support is available at Beyond Blue 1300 224 636, Lifeline 131 114 and Headspace 1800 650 890. Seek advice from your health professional before taking supplements and herbs, particularly if you are pregnant or on any medication.
Not sleeping? If your anxiety is preventing you from sleeping then look for traditional herbal sedatives including hops (Humulus lupulus) and passionflower (Passiflora incarnata) both used for the relief of sleepless; sour cherry (Prunus cerasus) a natural source of melatonin, which helps to produce better quality sleep patterns; and pyridoxal-5-phosphate which helps relieve stress and mild anxiety to help relax you and prepare you for sleep.
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HEALTH REPORT
minerals Everyday health A daily dose of colloidal minerals can help people to find and retain better
V itamin supplements get plenty of press - but minerals are also vital and must be consumed, as your body cannot make them. Nutritionist Cyndi O’Meara explains. Minerals are found in soil and rocks. Your body obtains minerals by eating plants that absorb them from the earth, and by eating meat from animals that graze on those plants. However, if the soil is deficient in minerals, the plants will be as well - and so will we. Conventional herbicides and fertilisers can compromise the soil’s mineral status. For example, the herbicide glyphosate (see “Glyphosate facts”) has antimicrobial and antibiotic properties which render the minerals in soil useless to plants. Soil problems In the 1990s, I heard a tape called Dead Doctors Don’t Lie by veterinarian Dr Joel
Wallach. One thing that really stuck with me was his description of the disease pica, which is when domestic animals (cows, sheep, goats, etc) start eating non-food items like fence posts and rocks. The farmers know this means there is a mineral deficiency in the herd, and so they throw a salt block into the paddock; the animals lick the salt and no longer have pica. I researched the minerals that Wallach discussed and brought them into Australia for my family. However, when I received their product specification data, I found that the manufacturers used a preservative (sodium benzoate) which was not listed on the label. Disappointed, I decided that I
found in each cell), as well as reseal the gut lining. The Changing Habits Colloidal Minerals come from the ancient plant holo core sedge and are like the product in Bush’s research: the only difference is that our minerals come frompeat (non-coal, the step before lignite), and they contain a mix of fulvic and humic acids (also from soil) in a natural acid base, with the majority being cells in order to produce energy. I recommend taking a teaspoon of Colloidal Minerals when you first wake up, without other food or nutrients because it draws out heavy metals. Our enzymatic and biochemical reactions need minerals. health, by helping to counteract the effects of glyphosate and also helping the gut microbiome to communicate better with the body’s
needed to source a better product. The colloidal difference
I became aware of the research by Dr Zach Bush into a product that contained fulvic acids (from soil) from lignite (coal), which was able to counteract the effects of glyphosate. The most important part of this product was a carbon-based redox molecule that could support communication between the gut microbiome and the mitochondria (the energy powerhouse
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fulvic. They are 100 per cent Australian made. According to our producer, there is much science around the ability of colloidal minerals to oppose the effects of glyphosate, and he is undertaking a new line of research into how they help the human body and soil ecology. Colloidal benefits Our Colloidal Minerals contain a natural source of minerals and trace elements to help make up for those lacking in our soil including silver, magnesium, iron, calcium, zinc, selenium, potassium and phosphorus plus many more trace minerals. No acids nor heating methods are used in the extraction of minerals. No artificial flavours, colours, preservatives, stabilisers or toxic elements are used. They have minimal taste are naturally acidic and act as a communication system for bacteria. Colloidal minerals act to remineralise what the body needs and gives the communication system to the bacteria
that are in the gut, in order to help you close the intestinal lining.
Research on the effects of extracted lignite’s (peat comes before lignite) closes the epithelium lining in the gut which in theory means proteins can’t go through, intolerances are less likely, food sensitivities and inflammatory responses are reduced. Inflammation shouldn’t occur with a closed gut lining. It has reasons for open and closing but foods containing glyphosate can open it as can other things. Cyndi O’Meara is a nutritionist, film maker, bestselling author, speaker and founder of Changing Habits, a whole food company that believes everything begins and ends with food and that health food should actually be just that - healthy.
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HEALTH REPORT
T rying for a baby? Read on for important news about the first supplement ever shown to increase high quality sperm by almost 50 per cent. Not being able to conceive a child is frustrating and stressful, and an unfortunate fact of life is that, despite being keen to father a child, some men have great difficulty in doing so. One in six couples has a problem getting pregnant and, in every case, there is a 50:50 chance that the source of the infertility lies with the man. Causes of male infertility - which is defined as being unsuccessful attempts to conceive after a year of having unprotected sex with a partner - can vary. A diagnosis of chlamydia or other reproductive-tract infection may have left scar tissue blocking the movement of sperm. Or, a man may have a low sperm count caused by inadequate levels of testosterone, the hormone which triggers the testes to make sperm. A low sperm count can be due to a range of causes, including some prescription drugs and environmental chemicals which alter sperm motility (activity) and make conception difficult. Also, sperm are fragile and easily damaged by naturally-occurring chemicals called free radicals; numerous factors affect levels of both free radicals and testosterone, including alcohol, smoking, poor nutrition and stress. A supplement is now an option For couples struggling to have a baby, a new research breakthrough offers hope. The randomised, placebo-controlled study of 60 healthy men, aged from 19 to 30 years of age, was conducted at the University of Sheffield Medical School, England. Results of sperm and blood samples analysed at the beginning and end of this study demonstrate that those men taking a dietary supplement containing lactolycopene, a The baby maker
compound derived from cooked tomatoes, over a period of just 12 weeks, showed a dramatic increase of almost 50 per cent in the number of “Class A” sperm in their samples. These are the fast-swimming, correctly shaped sperm which are the baby-making sperm. Improvements to sperm size, quality, motility and shape in those men who took the lactolycopene supplement were also noted. Excessive amounts of reactive oxygen species (ROS) cause oxidative stress in the body, which results
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cleanse detox alkalise boost
Fertility helpers Taken together, the antioxidant vitamins C and E and carotenoids are a powerful combination to sweep up cell-damaging free radicals and protect sperm. Vitamin C also increases sperm motility. Men may also benefit from zinc and flaxseed oil. Zinc plays a vital role in male reproductive ability by increasing testosterone production and sperm count. Flaxseed oil provides essential fatty acids that, among other functions, help to keep sperm healthy. A natural health practitioner may suggest arginine, an amino acid which can enhance sperm motility and possibly help increase sperm count. Arginine is contraindicated in certain health conditions, such as asthma, so seek professional advice. The herb ginseng (either as Panax ginseng or Siberian ginseng, Eleutherococcus senticosus ) has been traditionally used to boost testosterone production and sperm formation. Other beneficial herbs include ashwagandha (Withania somnifera) , oats (Avena sativa) and red raspberry leaf (Rubus idaeus) . Avoid alcohol. If you smoke, stop. Try yoga, meditation and other stress-reduction techniques. Keep weight within a healthy range for your height and build. Go Vita health shops with the lactolycopene- containing products. Look for a formula which also contains other ingredients shown to support and improve fertility, such as folic acid, selenium and vitamins B1, B6 and B12.
in sperm membrane lipid peroxidation, DNA damage and apoptosis (death of sperm cells), leading to decreased sperm viability and motility. Research has already shown that the antioxidant lycopene, a natural pigment that gives many vegetables and fruit (including tomatoes) their red colour, improves prostate and cardiovascular functions and is a possible treatment option for male infertility, thanks to its ability to neutralise free radicals and therefore counter this oxidative stress. However, lycopene’s molecular structure also means that it is difficult to absorb, so the success of this particular trial is thought to be due to an improved uptake of lycopene as a result of it being combined with whey protein, as lactolycopene. “I nearly fell off my chair” “I wasn’t expecting to see any benefit at all,” says study leader Professor Allan Pacey, a male fertility expert and Professor of Andrology at the University of Sheffield. “When we decoded the results, I nearly fell off my chair.” The findings, published in the European Journal of Nutrition , have been welcomed by specialists around the world who are concerned about the damaging impact of modern living on reproductive health. Andrew Drakeley, a consultant in reproductive medicine at Liverpool Women’s Hospital, England, concludes: “Unlike women who are born with their lifetime reserve of eggs, men make new sperm every 60 to 90 days. These results are probably robust enough to conclude that taking lactolycopene is one thing men can do to improve their sperm quality, along with better diet and more exercise.” The Tomato Pill Company supplies
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HEALTH REPORT
weight management tips
M aintaining a healthy weight during the silly season is not a simple matter, but there are many ways you can make it happen. Keeping to a sensible weight is not just about appearances. Being overweight - which is defined as weighing more than 20 per cent over the ideal for your height - is a risk factor for medical conditions like diabetes, heart disease and high blood pressure. Read on for achievable ideas on how to change your habits for the better. Have a party plan Going to a Christmas party? Offer to bring a plate. Arriving armed with chopped fresh veggies and a healthy dip like hummus or spicy salsa and wholemeal crackers ensures you’ll have something to snack on. Sip, sip, sip We often mistake thirst for hunger, so if you feel peckish, try drinking a glass of water first. At meal times, continue drinking as you eat to add volume to your food and ensure effective nutrient uptake and elimination of waste.
Ramp up your protein Research suggests that protein prolongs the feeling of being full. Studies in Europe and England have found that people who ate a high-protein breakfast were less hungry at their next meal. Good sources of protein include yoghurt, cheese, soy foods, fish, chicken and meat. An easy way to increase your protein intake is to add Amazonia Raw Slim & Tone to your morning smoothie - this vegan, plant-based formula contains a fermented protein base to boost metabolism and curb cravings. Factor in treats Any diet that lacks variety, balance and moderation is going to fail. If you allow yourself healthy snacks and treats - a handful of fresh berries, unsalted nuts or air-popped popcorn - you will be less likely to subvert your weight management goals. Eat little, often and mindfully Studies show that people who ‘graze’ - that is, who eat lightly and frequently - may be more likely to keep theirweight within an ideal range. Research also shows that eating on the run invites mindless munching, so make a conscious effort to savour every bite.
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Beat those
A herbal blend to target bad gut bacteria & reduce sweet cravings
8 Digestive Herbs
Get a little help Supplements may be effective in suppressing appetite and making portion control easier. Chromium helps the body to use fat for energy and build muscle, which may give you an edge in maintaining weight. Psyllium is a type of soluble fibre that adds to the feeling of fullness and slows the absorption of fat in the intestines. And, if you need help controlling your appetite, garcinia (Garcinia cambogia) , the extract of a fruit native to India, may quell hunger pangs. And if you still can’t quite kick the last of your sweet cravings? The Amazonia Raw Sugar Crave Release Spray is your secret weapon! With a potent herbal blend, designed to target excessive bad bacteria
sugar cravings. In a convenient, on the go spray bottle, say hello to your new best friend! Ease up on the alcohol It is hard to avoid alcohol at Christmas time, but remember that it is a source of many kilojoules, especially sweet and creamy cocktails, which can pack the same punch as a rich dessert. If you’re trying to maintain a healthy weight, stick to water, or at least alternate every alcoholic drink with mineral water. Don’t crash The worst weight loss tactic has to be the crash diet approach. Omitting entire food groups and skipping meals will only make you cranky and frustrated and cause you to throw in the towel. Aim for one positive change towards healthy weight maintenance daily, such as swapping out soft drinks - a major source of empty kilojoules - for mineral water.
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I N PROF I LE
Time for
H erbal teas are a delicious and effective way to treat common health problems and stimulate your body’s natural ability to heal itself. Detox and cleanse For centuries, herbalists have used herbs to support the body’s natural detoxification processes. Burdock root helps the body to dispose of unwanted waste products as well as reduce acidity in the body. Dandelion root has a significant cleansing action on the liver and gall-bladder and stimulates bile production as well as acting as a gentle laxative. Other cleansing and rejuvenating herbs include nettle, lemongrass, rhubarb root, licorice and cardamom. Go Vita loves Kintra Detox and Cleanse Tea.
Get a good night’s sleep Chamomile contains spiroether, an antispasmodic that relaxes muscles and promotes sleep. Passionflower was used by the Algonquin people of North America as a herbal tranquilliser; it produces a soothing effect, reducing anxiety and tension and stabilising disturbed sleep patterns. Sedative herbs such as hops, lavender and linden flowers are relaxing, while toning herbs like spearmint and lemongrass are effective for nervous exhaustion and when you are ‘too tired to sleep’. Hawthorn and red rose petal are helpful in overcoming sleep problems and allowing you to unwind naturally. Go Vita loves Kintra Sleepy Tea. Creating energy and stamina Are you tired all the time? Have a hard time starting your day? Siberian ginseng has a long-held reputation for restoring and replenishing energy. It is defined as
an ‘adaptogen’, meaning that it helps the body to adapt to mental and emotional stress, as well as to cope with extremes of fatigue and overwork; it is very useful for those coping with stressful events, such as exams. Yerba mate, ginkgo leaf, oat straw and peppermint all help to build and restore energy and strengthen your nervous system. Go Vita loves Kintra Energise Tea. Plastic facts A disturbing study fromMcGill University in Canada recently found that a cup of tea, using a tea bag, may come with an unwelcome dose of microplastic. However the study failed to specify that this was not all tea bags. At Go Vita, we are pleased to say that our tea bag suppliers - Koala Tea, Kintra Tea, Planet Organic, Organic India and Onno Behrends - do not use plastic in their products, but instead use options such as unbleached hemp filter paper which are chemical-free and biodegradable.
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Festive Fare Snappy salsa
Hosting a healthy party is a snap with these nourishing and tasty nibbles.
Ingredients • 1 red capsicum, seeded & chopped • 1 Lebanese cucumber, chopped • 3 Roma tomatoes, seeds & pulp removed, chopped • 1 red onion, peeled and chopped • 3 cloves garlic, minced • 2 jalapeno chillies, seeded and chopped • ½ bunch coriander, chopped • juice of 1-2 limes Method: 1. Combine ingredients in a bowl. Mix well & season with salt. 2. Refrigerate salsa for 30 minutes before serving. 3. Serve with Natural Road Corn Chips.
Cashew
cheese
Ingredients • 1 cup cashews, soaked • ⅓ cup water • juice of half a lemon • 2 tsp coconut oil • ¼ cup tahini • ½ carrot, peeled • 2½ tsp Himalayan pink salt • ¼ tsp smoked paprika • 1/8 tsp cayenne pepper • 2 tsp Dijon mustard • ½ cup Natural Road Savoury Yeast Flakes • 1 tsp garlic powder • 1 cup water • ⅓ cup gelatine powder • olive oil with thanks to Amanda Freeman from Whole Health Coach
Method 1. Place cashews, water, juice, oil, tahini, carrot, salt, paprika, cayenne, mustard, yeast and garlic in a blender, and process until smooth. Set aside. 2. Place water and gelatine in a saucepan and bring to a boil, stirring often. 3. Remove gelatine from heat and add to cheese mixture. Blend until smooth. Pour mixture into a round mould greased with olive oil. Refrigerate until set.
Mini Fish Bites by Danielle Minnebo of Food to Nourish
1. Place all ingredient in a bowl (include the oil from the tinned tuna). Season with salt and pepper, mix well to combine, then make 12-16 patties. 2. Heat coconut oil in a large frying pan over medium-high heat. Cook patties in batches, turning once until golden brown in colour. Serve with lemon wedges and fresh salad on the side.
• 90g tin of tuna in olive oil • ½ zucchini, grated • ½ red onion, minced • 1 tbsp dill, minced • 1 tbsp chives, minced • 2 tbsp capers, drained and minced • 3 eggs, beaten • 2 tsp Dijon mustard • 3 tsp NutriVital Coconut Flour
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Changing Habits Changing Lives Cyndi O’Meara, Changing Habits founder, will guide you step by step to where you want to go by making life changing habits that you’ll keep for good. It will change the way you think about food, health, weight loss and dieting. NOW $29.95
gift guide
The Jojoba Company Ho-ho-ba Kissmas The Ho-ho-ba Kissmas ornament is an ideal stocking filler, with the ever popular Australian Jojoba
and Jojoba Lip Balm! $19.95 while stocks last
Delicious guilt-free treats made with all-natural sweeteners.
With thanks to Loving Earth & Emerson from Emerson Cooks
INGREDIENTS • 55g dark chocolate, melted • 55g Organic Road Coconut Oil, plus more for greasing • 2 eggs, beaten • 2 tbsp Organic Road Desiccated Coconut or Almond Flour • 2 tbs Natural Road Xylitol or sweetener of choice METHOD 1. Preheat oven to 175°C. Grease 2 ramekins with coconut oil. 2. Stir the chocolate and oil to combine. Add eggs, coconut or flour and sweetener and mix to a pourable, dough-like consistency. Pour into ramekins. 3. Bake for 9 minutes, until the top is set but still wobbly. 4. Turn out onto plates and serve with berries and a dusting of powdered xylitol. Recipe from ‘Nourish in 5’ by Amy Lee Active
INGREDIENTS Base • 1 cup spelt flour • 1 cup Loving Earth Desiccated Coconut • ½ cup Loving Earth Coconut Sugar
• 3 tbsp almond meal • 1 tsp baking powder • ⅓ cup Loving Earth Coconut Oil • 3 tbsp soy mylk Cherry filling • 1 cup frozen pitted cherries • 1 tbsp water • 3 tbsp maple syrup Chocolate topping • Loving Earth Dark Chocolate or Hazelnut Mylk Chocolate.
METHOD 1. Preheat oven to 180°C. Grease a slice pan. 2. Prepare base by combining flour, coconut, sugar, almond meal and baking powder in a bowl. Add oil and mylk and mix well. Press mixture into pan. 3. Bake for 20 minutes or until slightly risen and golden. 4. Meanwhile, place filling ingredients in a small saucepan, simmer over low heat and allow to reduce, thicken, and then cool. When cool, pour over base and refrigerate to set. 5. Top with melted chocolate and refrigerate again. Then slice and serve.
A golden formula to support breast milk production in breastfeeding women
Always read the label. Follow the directions for use.
CHC 73593-0419 herbsofgold.com.au
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The top trio
I N PROF I LE
Want to know the hottest health products that should be in your pantry right now? Here’s the Go Vita go-to list!
Hooray for hemp! Adding a variety of nuts and seeds to your diet may be just what you need to erase fatigue, irritability, insomnia or asthma. Research also shows that eating them regularly reduces heart attack risk. Hemp seeds supply essential minerals like zinc for optimal immunity, are a complete protein similar to milk and dairy, and are richer in omega fatty acids than olive or flaxseed oils. They also provide gamma- tocopherol, which helps minimise fat oxidation, which in turn deters arterial decline, along with plant sterols, which help lower serum cholesterol, improve cognitive function and reduce the risk for anxiety and depression.
Cauliflower power Like cabbage, broccoli and other cruciferous vegetables - so- named after the cross-shape of their four-petalled flowers - cauliflower is linked to a lower rate of several diseases and is one of the best all-round nutrition boosters, being a top low-calorie source of a wide range of vitamins and minerals, including the antioxidant vitamins C and E and carotenes. Crucifers also provide folate and iron, which help prevent and correct anaemia and cut the risk of spina bifida, plus they are rich in potassium, which helps regulate blood pressure, as well as fibre. Large-scale population surveys suggest that eating plenty of crucifers significantly reduces the risk of several cancers, due to their combination of antioxidants and indole glucosinolates. Research also shows that people who eat more crucifers have a lower risk of heart disease, stroke and cataracts.
Product pick: Hemp Foods Australia Hemp Nut Butters
How to use it: A wholesome, cup-for-cup plant-based
Product pick: Pompom Paddock Cauliflower Flour
How to use it: Hemp seeds are available as a tasty cold-pressed oil, as a seed meal to use as a protein supplement, as a flour for baking, and in delicious nut spreads; the rich oil is also included in the hemp-based skincare range, Sativa.
vegan gluten-free flour replacement. It’s tasteless, making it suitable for either sweet or savoury recipes and is an easy and nutritious swap when making cakes, cookies, muffins, and other baked treats.
Make mine MCT Medium Chain Triglycerides (MCTs) are an important type of dietary fat that is most commonly found in coconut and palm oils. MCTs are not digested and absorbed in the same way as normal dietary fats; instead, they are more easily digested and processed in the liver, providing immediate fuel rather than being stored as fat in the body. MCTs have been researched extensively for their many benefits, including: encouraging the creation of brain- and body-friendly ketone fuels for high energy; helping you get into and stay in ketosis; supporting digestive health; improving mental and physical stamina and performance; and increasing the body’s ability to burn fat.
How to use it: MCT
Product pick: Melrose Organic MCT Powders
powders have all
the benefits of MCT oil plus more, in a convenient and creamy powdered form! These are easy to mix into other powders and liquids! Ideal in raw snacks and hot or cold drinks - add it to your smoothie or protein shake - or even to your morning coffee for its energising effects.
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I N PROF I LE
Top Fitness tips
U ltraman World Champion Richard Thompson sets out simple strategies for boosting your fitness. Richard Thompson is an Ultraman World Champion and - as the fastest man ever over the Ultraman distance and the world record holder - his fitness levels are definitely next level! That said, his helpful and effective tips for enhancing your fitness and stamina, boosting your metabolism, protecting yourself from injury and supporting your body’s natural recovery and muscle-building processes, are all easy to incorporate in even the busiest schedule. Having won the Ultraman title in Hawaii in 2018, Thompson is now on a
mission to beat his personal best and the world record in 2021. Whether you add all of his tips to your fitness regime, or select one or two that best fit your lifestyle, or just sample a few occasionally, you’ll be helping your body to reduce fat, gain muscle and increase energy - and you’ll keep it that way for life. 1 Stretch it out According to a study in the Scandinavian Journal of Medicine & Science in Sports , regular stretching can improve your overall strength - which is good news for anyone who is trying to build muscle mass. Stretching helps each component of a muscle relate smoothly to other nearby muscles, and enhances overall exercise performance. It is especially beneficial for older people who want to retain and build muscle mass.
3 The electrolyte difference to help him stay hydrated during his training and racing activities. Speaking about the three-day Ultraman World Championships inHawaii (which included a double marathon on the final day), he says: “I relied heavily on electrolytes and did not once cramp or have any gut or dehydration issues - and it was 35 degrees!” Thompson relies on a low-sugar, non-GMO electrolyte supplement
STRENGTH OF NATURE
✓ Certified Organic, marine algae ✓ Helps to build strong healthy bones and teeth ✓ Available in powder or capsule format
I
lifestreamwholefoods
www.lifestreamaustralia.com.au
ISSUE 56 • 2019
I N PROF I LE
5 Consider Coenzyme Q10 This important nutrient helps provide muscles with energy, and if you’re lacking in CoQ10, you might not perform optimally during exercise. A study published in the Journal of Sports Medicine and Physical Fitness showed that participants who took CoQ10 supplements for eight weeks were better able to sustain higher levels of exertion on an exercise bike. 7 Magnesium magic Magnesium is essential for helping your muscles to contract and relax properly. In addition, the metabolic
RICHARD THOMPSON ULTRAMAN WORLD CHAMPION & WORLD RECORD HOLDER
reactions in the body that produce energy by burning carbohydratesandfat require magnesium. Magnesium helps to regulate levels of blood glucose, prevent heart disease, and a host of other health problems. Magnesium may also be used topically, to ease sore muscles - the traditional way is to soak in an Epsom salts bath, but magnesium sprays and lotions are also available.
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L I VE WEL L
L ate nights, alcohol, heat and air-conditioning all take their toll on skin and hair. Beat the beauty challenges that come with the festive season and be the belle of the ball at this year’s Christmas do with these simple tips. beauty survival guide Get an all-over glow Confidence is key at any Christmas party, and there’s nothing like a natural golden tan to give you this in spades. Here’s a great trick to get that gorgeous all-over sheen. First, layer on a body moisturiser that contains rich natural butters and oils, like shea nut butter and jojoba oil, because this will sit a little
longer on the skin than a lotion. Natural butters and oils are also rich in hydrating fatty acids to restore summer-parched skin, but won’t clog pores like a petrochemical-based product might. Next, dust with a natural shimmering mineral-based bronzer - this will give your skin a brightening, light-reflective look. Use a tinted moisturiser to even out skin tone. Lastly, after you have applied your make-up, use a natural mineral highlighter on your
brow and cheek bones or any area where the light naturally hits your face - this really accentuates your features.
We like: Weleda Beauty Balm Tinted Day Cream, to add a hint of colour.
NURTURE AND NOURISH A high-quality serum is a must-have for any pre-party routine. Unlike a regular moisturiser, a serum is lightweight and designed to sink straight into your skin, leaving a breathable finish that is great under make-up. Plus, a serum contains a higher level of active ingredients, which breathe new life into skin much faster. Look for natural ingredients like pomegranate and calendula, which have potent nutritive, moisturising and penetrative qualities that help to improve skin health at cellular level and create a radiant, dewy appearance. We like: Juniper Vitamin C Serum, it brightens the complexion and assists in regenerating tired, lifeless and ageing skin. It provides the skin with a nutrient dense night serum to repair and regenerate whilst you sleep. Rehab your hair
With increased humidity and excess washing from all those days at the beach, hair can become frizzy and out of control, dry on the ends, oily at the roots. Avoid harsh sulphate-based shampoos and opt for gentle natural products. Coconut oil and argan oil are both great for conditioning hair, helping to moisturise, repair and seal down the hair shaft, which gets rid of those flyaway strands. Gently massage a small amount of either oil through your hair and wrap in a warm towel; after 15 minutes, shampoo and condition as usual. And if you are on go all the time, and your hair looks greasy then here’s a tip you will love – use a dry shampoo for an instant hair refresh! We like: Black Chicken Remedies Dry Shampoo, gives you fresh healthy hair, boosting volume and texture. Convenient, toxin-free and won’t strip the natural
oils from your hair.
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I N PROF I LE
are you getting enough? COLLAGEN
N aturopath Leisa Armstrong explains the role of collagen in the body, and why you may not be getting enough. Collagen can be likened to a super-strong nutritional spiderweb that is holding us together. It’s the most abundant protein found in the human body, and makes up one-third of its total protein. As well as being a major component of skin, providing strength and cushioning, it is also found in bones, muscles, cartilage, and tendons. In fact, there is more collagen in your bones than calcium. However, as we get older, our ability to replenish collagen declines by about 1.5 per cent every year. This is a losing battle on two fronts: one, we can’t make collagen as efficiently as before, and two, the body starts breaking it down. Compounding the problem is that our modern Western diet does not provide much collagen. Given collagen’s role in so many parts of the body, a deficiency can become critical. Are you at risk? Here are the 10 key signs. 1 Wrinkles and decreased elasticity: Collagen acts as ‘scaffolding’ underneath our skin, so when its levels decline, the skin loses structure and firmness and becomes less elastic, and wrinkles begin to form. While this situation is natural and inevitable, you do not need to take it lying down! Taking collagen supplements will help to promote the formation of collagen from within, as opposed to facial creams that only reach the outer layers of the skin and therefore
have just a short-lived impact. Research has shown that, after only eight weeks of collagen supplementation, collagen and elastin levels were increased within the skin, and eye wrinkles decreased by 20 per cent. 2 Visible cellulite: The appearance of cellulite often corresponds with the thinning of the dermal layer of skin along with decreased elasticity and abnormal distribution of elastin and collagen fibres within the dermis. This combination results in visible wrinkling and puckering of the skin (ie. cellulite). Research has shown that collagen supplementation decreases the appearance of cellulite after six months. 3 Brittle nails: Around 20 per cent of the population experience soft, dry, weak, easily breakable, peeling or never-growing nails. Collagen supplementation has been found to significantly increase nail growth rate, and to decrease cracked or chipped nails. 4 Dark circles: Dark circles or sunken-looking eyes are often attributed to dehydration, nutritional deficiencies or poor sleep. Surprisingly, collagen decline is another contributing factor; in fact, the under-eye area is the first place collagen loss becomes noticeable. As collagen decreases, skin becomes thinner and appears translucent, which is why supporting collagen formationmay decrease the appearance of dark circles. 5 Thinning hair: As collagen declines, the hair follicles shrink, which results in hair loss. When collagen is surrounding your hair follicles, it allows
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