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APRIL – MAY 2016

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a healthy start contents

Contents April - May 2016

Food + nutrition 58 Pretty spoons Simple, indulgent, flirtily fruity desserts.

62 Simplicious!

Sarah Wilson taught the world how to quit sugar.

64 Divine doshas Are you eating according to your unique energy pattern?

66 Kitchen cures What to eat for what ails you.

67 Food Q+A

Health

Your diet and nutrition questions, answered.

❃ Special

10 A model example

68 Nourish me

Meet eco-model and green living advocate, Amanda Rootsey.

New, natural, healthy and nutritious treats.

Anti-ageing

69 Beet it!

42 Secrets of the world’s oldest people Tips for living to a ripe old age.

44 Give middle-aged spread a miss! A different perspective from TCM. 46 Get smarter Easy tweaks to boost your brain power.

48 Yoga to keep you young Anti-ageing asanas.

50 Elixirs of youth Drinks to make you look and feel younger and stronger.

52 Natural anti-agers Tips and tricks from naturopath Teresa Mitchell-Paterson.

53 High protein diets They’re in the news right now – do they work?

54 Take back your power!

Choose to take responsibility for your life.

56 Ageless inspiration Roslyn Uttleymoore is proof that the best is yet to come.

18 Instant health swaps Holistic health experts share their favourite – and fastest – tips.

Love it or hate it, beetroot is a nutritional powerhouse.

70 Nutrition notes

22 India’s secrets Ayurvedic herbs are some of the world’s most powerful remedies.

News, expert tips, recipes, and the latest information.

24 Jump for joy!

Rebounding offers a long list of benefits.

26 Enter the matrix Try the revolutionary new meridian tapping therapy.

28 IBS answers Cramping, constipation, wind … ugh.

30 Damp solutions The Chinese medicine perspective.

34 Bye-bye, back pain What can go wrong, and how you can help.

38 Health check News, tips, and the latest information.

Like us on Facebook, for your chance to win heaps of fab natural health and beauty prizes! www.facebook.com/NatureAndHealth

natureandhealth.com.au | 3 | April-May 2016

a healthy start contents

Mind + spirit 72 Natural high Meet Tara Bliss: from party girl to spiritual mentor.

74 Get happy, anywhere, any time!

Tips for achieving a work-life balance.

76 Breaking free Why is it so difficult to stop destructive patterns of behaviour?

92 Getting sorted To be a happy, healthy and balanced parent, you have to be organised.

77 Quit comparing!

Natural beauty 80 Look good Your natural make-up masterclass.

It can seriously damage your self esteem.

78 Connections News, expert tips, inspiration, and the latest information.

82 Skin health Help for greasy skin and hair.

83 Probiotics – for your skin?

The latest hot new beauty ingredient.

❃ On the cover 41 64 88 18 24 26

Top youth boosters Divine doshas 7 genius green tips 60-second health swaps Jump for joy!

Matrix reimprinting

Green living 88 Genius green tips

84 Pamper me Our favourite new and natural beauty and lifestyle treats.

New ideas on how to shrink your waste.

86 Natural beauty

90 Native title

News, expert tips, product picks, and the latest information.

Our pick of indigenous-inspired eco-fashion.

94 Natural home News, expert tips, product picks, and the latest information.

Regulars 06 08 98 93

Editor’s letter Letters This is the month to …

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Cover image by Thinkstock.

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Turn to page 93 to get your hands on this month’s great offer! natureandhealth.com.au | 4 | April-May 2016

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a healthy start editorial

Editor Pamela Allardice editor@natureandhealth.com.au National Sales Manager Lynda Prince Tel: (02) 9213 8244 lyndaprince@yaffa.com.au Contributing Editors Nichola Suzanne Bedos BA MA (Counselling), Jane Carstens RN, Dr Mary Casey, Flo Fenton, Dominique Finney ND, Hedley Galt, Laura Greaves, Jennifer Harbottle, Nicola Howell ND, Aimee Christine Hughes ND, Helene Larson, Kylie Daniel ND, Tamra Mercieca, Louise O’Connor ND, Rosemary Ann Ogilvie, Dr Fay Paxton, Melanie Rivers Dip Nut., Tamara Skok ND, Nina Stephenson ND, Jayne Tancred ND, Lynda Wharton BA ND D.Ac, Beth Wicks, Charmaine Yabsley Advertising Production John Viskovich Tel: (02) 9213 8215 Fax: (02) 9281 2750 johnviskovich@yaffa.com.au All mail: GPO Box 606, Sydney NSW 2001, Australia.

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Get stimulated I

F the economic up- and down-turns we’ve seen over the past couple of years have taught us anything, it’s this: a healthy economy depends on sustainable investments. The same applies to us. Think of your health as if it’s a bank account. Each day you make withdrawals and deposits, of energy, time, nutrition, exercise, thoughts. When you use more of one item than you put back, you’re in the red.

So, if your health feels as depleted as the economy was a year ago, take heart. Our Anti-ageing special in this issue is designed to get your health capital flowing freely and takeyou from feeling fatigued to fantastic. Packed with ideas that deliver measurable results, on everything from revitalising yoga asanas that will stop fascia from freezing up (page 48), strategies to skip middle-aged spread (page 44), the pros and cons of highprotein diets (page 53), how to top up your psycho-emotional tank by spending time with positive people (and losing toxic ones) (page 76) and eating to suit your dosha (page 64) to youth-boosting smoothie recipes that will keep your mood and blood sugar steady (page 50), secrets of the world’s oldest people (page 42), simple swaps for more energy, like eating ginger to ignite digestive fire and boost elimination (page 18), plus an exclusive interview with the inspirational Roslyn Uttley-Moore who – at age 60 – is an accomplished nutritionist, health coach and photographer that regularly participates in marathons (page 56). Roslyn says, “Staying balanced means eating in a way that respects the environment and the body.” Amen to that.

If you have health you have hope; and if you have hope, you have everything.

Peace, love, and sunshine -

Pamela Allardice – Editor

ISSN 0815-7006 The opinions expressed by authors do not necessarily reflect the policy of Yaffa Media.

All material in this magazine is provided for information only and may not be construed as medical advice or instruction. No action should be taken based on the contents of this magazine; instead, appropriate health professionals should be consulted. Writer’s guidelines available on request. Unsolicited manuscripts will only be returned if accompanied by a stamped and self-addressed envelope.

P.S. Get in touch! Like and follow us on Facebook, Instagram, and Twitter, and be in the running for our fabulous giveaways; or email us at editor@natureandhealth.com.au P.P.S. Sign up for our FREE weekly e-news, delivered right to your inbox. Simply visit our homepage www.natureandhealth.com.au to subscribe and start getting healthier.

natureandhealth.com.au | 6 | April-May 2016

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letters what you have to say

Letters What you have to say about breast care, green wedding dresses, letting your lawn go, and the joys of camping.

❃ What’s worked for you?

A selection of hints and tips from our readers

Keeping in touch Applying almond oil to breasts provides enough slickness to make feeling for lumps easier.

Ann Reich, via e-mail

Headache help I find that the use of a cold compress on the neck and heat on the hands draws blood away from the vessels in the brain and reduces the throbbing.

J.D. Smith, via e-mail

Sponge tip I spray kitchen sponges with hydrogen peroxide, which is eco-friendly and excellent for disinfecting.

Karen DiStefano, via e-mail

Let your lawn go I have allowed the grass in a back corner of my lawn to grow tall, and I have planted it with lavender, bottle brush and westringia, which attract butterflies and which birds like to use for food and nesting material. I can’t believe the difference that this tiny patch has made in attracting rosellas and other native birds to my little garden.

Judi Kettler, Noarlunga, SA

Shade your eyes I want to share a health tip with your readers that I was not aware of, so it might help others, too. Sunglasses should specify 100 percent UV protection, and prescription glasses should have a UV coating (which is invisible). Even very dark sunglasses give minimal UV protection without this coating. UV light has been implicated as a cause of both macular degeneration (especially in blue-eyed people) and cataracts. Ask your eye doctor to write “UV coating” when you get a prescription.

Leisel Hargreave, via e-mail

Green wedding dresses I saw your article on green weddings in the library, when I was researching ideas for my wedding. I fell in love with the Anna Campbell dress and bought it – it is gorgeous and eco-friendly, and also cost considerably less than some of the ‘meringue’ dresses I had looked at in bridal shops.

Jackie Symonds, Sunshine Coast, Qld

to be said for this healthy lifestyle, as we source local produce, take long walks in the fresh air by the ocean, and sleep like logs.

Pam Collins, Tura Beach, NSW

Reader request I love your magazine, but I would like to see more raw food and vegetarian recipes, plus twists on classics suitable for people on gluten-free diets.

Sheryl Powell, Erina, NSW Nature & Health replies: Check out our 2016 Annual Nutrition Guide, on sale in newsagents – there are over 50 pages of delicious recipes, including raw food and veggie options. For even more recipes, go to www.natureandhealth.com.au and click on Recipes in the dropdown under Food + nutrition, and also sign up for our free e-news for weekly recipe ideas to arrive in your inbox.

Got something to say?

Chat to us on Facebook at www.facebook.com/NatureAndHealth Tweet us at www.twitter.com/nature_health

Happy campers As I reflect on a recent camping trip with my loved one of 46 years, I find I am still smiling.

I was constantly struck by how relaxed campers are: no raised voices, just the odd “Tea’s made, dear” or “Time for a wine, love?” There’s a lot

Follow us on Instagram at www.instagram.com/nature_and_health Send an email to editor@natureandhealth.com.au

natureandhealth.com.au | 8 | April-May 2016

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I don’t know if it’s a miracle that I’m OK now - but at the same time I never, ever thought that I wouldn’t make it.

natureandhealth.com.au | 10 | April-May 2016

health interview

A model example Amy Taylor-Kabbaz talks to ecomodel and sustainable living advocate Amanda Rootsey about cancer, teenage girls and self esteem – and living out of a shipping container.

A

S one of Nature and Health’s columnists, you might recognise the name and face, but Amanda Rootsey is so much more than an eco-model in the cut-throat world of fashion. Having faced life-threatening cancer and treatment in her twenties, Amanda has taken the lessons she learnt through her healing and is now guiding young women to treat their bodies – and themselves – with more love and self-respect.

Take us back, Amanda. You had what many girls (and women!) would think was the ideal life, living and modelling overseas - before it all fell apart.

I modelled all throughout university and once I graduated, I decided to go and model overseas for a little while in Germany and Italy – and I loved it. I loved the opportunity that it gave me and I loved being able to travel with it and meet lots of wonderful people. But I was always really pushing myself to the limit I think, as most women tend to do. I was always working really hard and also had a few extra jobs on the go while I was studying, and I just never knew how to say no. I thought I was invincible. And then a lump came up on my neck and I didn’t think anything of it. My booker in Italy actually pointed it out, but I just ignored it. I wasn’t feeling unwell, so I thought it was nothing. But a couple of months later once I got home to Australia I did get it checked out and it turned out to be Hodgkin’s Lymphoma, which is a cancer in the lymphatic system.

natureandhealth.com.au | 11 | April-May 2016

health interview

to control it, and quite weary of Western medicine, but I went down to the place where I had the scan done and they showed me on the screen where the mass was and how it was pushing against my spine and that afternoon we packed up everything and we moved to start treatment.

But you still didn’t do it the traditional way, did you?

No! Dave bought a caravan and we put the caravan at the back of a meditation retreat and stayed there for the six months that I had to do chemotherapy and radiation at the hospital. And we loved it. We just made the most of every single day. And even though some days I was rushed to emergency and having blood transfusions and put in the isolation ward, when I did feel OK, we would just watch a funny movie or if I felt well enough I would get up in the kitchen and cook some yummy food. We just did whatever we could to make the most of each moment.

And suddenly your world turned upside down.

That’s right. And from the moment that I was diagnosed I started researching and came across all this incredible information and this whole new world of natural health and natural living and so we decided to just go with what felt right and I decided to treat it naturally. From the moment I was diagnosed I was very lucky to have my partner Dave, who’s very positive and strong, and my family, who have the same very positive attitude and who always trusted me. They were really happy for me to do what felt right - even though more than once I wanted them to make decisions for me.

I was also very lucky that Dave was able to sell his unit and he could just look after me for a couple of years. He totally devoted his time to helping me get better and so we just focused on healing, which meant creating a really nice positive environment and having beautiful positive people around. We decided to become vegan and started meditating and just started to find practitioners and doctors that could help me.

And then about a year along the journey, I was still having CT scans along the way, and a CT scan showed that a new tumour was pushing up against my spinal cord. The doctors called me in a panic on a Friday afternoon and said, “You have to get down to the hospital in Brisbane right away or you’ll be in wheelchair within a week. We need to really attack this.” To be honest, I didn’t believe him at the time. I was quite stubborn about the way I wanted

So, how sick did you get?

It was Stage 4 cancer. It had spread to lots of areas in the body, which is not uncommon with lymphoma.

And I was rushed to emergency a few times as it was one of the harshest forms of chemotherapy. I don’t know if it’s a miracle that I’m OK now, but at the same time I never, ever thought that I wouldn’t make it.

What about the recovery from the treatment – it can be pretty brutal on your body…

Yes, and that was when we really decided to stay in the caravan, actually. We had had so much fun in it and whenever I was feeling a bit better we’d go on a little road trip or try and have fun in our own way. Then we found a block of land for $50.00 at the back of someone else’s property, and decided to move the caravan and set up there. We ran solar panels on the caravan and set up a water tank and had about 18 veggie patches going, so we were very much self-sufficient. After a while, we sold the caravan and got an eco-cabin, which is a recycled shipping container. We didn’t have a bathroom or anything – we were just using a bucket to shower!

When you felt strong enough, you went back into fashion – but with a very different focus.

Yes, that’s right. And it just happened organically. I really didn’t think I would go back into modelling.

It felt a little bit privileged I guess, going back and working in the fashion industry after having spent so much time living so simply. I just didn’t want to be getting back into an industry that is quite awful to the environment and can be quite awful to people and animals. But people started approaching me who were doing things in an ethical and sustainable and eco-friendly way, so I started to work for them.

natureandhealth.com.au | 12 | April-May 2016

The more we ask, “What impact does this product have on the environment?” and “Were the workers paid fairly?” the more that the brands are going to step up.

health interview

I am so optimistic about the next generation! They want change in the world - and they go out and create it.

And so having decided that I was going to work exclusively with eco-friendly and ethical brands, I became Australia’s first eco-model.

And what does that mean?

It means that I will only model exclusively for brands that are eco-friendly, cruelty-free, and ethical. Now I’ll go to Sydney a few times a year to do photo shoots with different brands, and I am an ambassador for the College of Natural Beauty in Brisbane and the face of their Natural Beauty Week.

I have worked with beauty brands, jewellery brands, and clothing brands. But I have that focus on only really supporting and shining a light on those brands that are trying to do things in a better way.

What do you think of the fashion industry? Do you feel it is changing?

It is encouraging. The industry is slowly changing but people are becoming so much more aware now of the impact that their choices have on the environment and on each other. So, the more we continue to stand up and ask those questions, like where was this made, what’s it made out of, were they paid fairly and what’s the impact on the environment, the more those brands are going to respond and step up and make sure that those issues are top of people’s minds moving forward.

What about beauty products and make-up? Is there a change in awareness of the chemicals in the products so many of us use?

Yes, it’s such a critical time in the beauty industry and it’s exciting to see that there is a much greater awareness about the dangers lurking in many beauty and cosmetic products. I’m the ambassador for the College of Natural Beauty

natureandhealth.com.au | 14 | April-May 2016

who run Natural Beauty Week each year, and every year the numbers of people getting involved grows exponentially. It’s great! And it’s so important. Most of what we put onto our skin goes directly into the bloodstream and the majority of ingredients in beauty and cosmetic products haven’t been tested for safety. According to the Environmental Working Group, out of 10,500 ingredients that can be found in beauty products, 89 percent of them haven’t been tested for safety! We have to be our own watchdogs, check the ingredients lists, and choose natural, cruelty-free and organic products.

It can feel overwhelming when you start to see all the chemicals in products around you.

The best way for people to start reducing their exposure is to start small, with just one product at a time. Next time you run out of deodorant, try a natural one. There is a great Cosmetics Database - http://www.ewg.org/skindeep/ - where you can enter the products you have or search up an ingredient. and it will tell you all about it and give it a score in terms of how hazardous it is.

What about ethical fashion - what are your top tips to start shopping more ethically?

Shop your wardrobe! Put on some music, close your bedroom door, and try on your clothes. You’ll be amazed at how many new outfits you can find when you start to play around! Also, only buy what you need - it doesn’t matter how ethically a product was produced or how careful the manufacturers are with their environmental footprint, if you are buying something you don’t really need. Ask questions when you go shopping, or even before you leave the house, ask the brand, “Where was it made?”, “Who made it and are they protected by fair trade laws?”, “What’s their sustainability policy?”, “What kind of materials do they use?” And of course, keep checking out my Eco Style column in Nature & Health magazine for lots of brands I love!

What do you think about the next generation of women coming through?

Are you optimistic about the future?

Yes! The next generation sees the world a little bit differently. They want change in the world and they want all the tools. They’re so thirsty for knowledge and they go out and find that information and they share it and they help each other. It’s really beautiful.

And so I have to ask: where do you live now? Are you still in the eco-cabin?

No! We have a small house in the Sunshine Coast Hinterland. We have a treatment system and water tanks and those sorts of things - but I now have hot water and a proper kitchen!

❃ Shine from within In addition to eco-modelling, I have also moved into a different area of helping young girls and young women really build up their confidence and approach self-care and body image in a much more loving way.

During that time of recovery, I really wanted to get back out into the world and share some of the stuff that I learnt along the way. I had taught deportment and modelling courses while I was at university and while I was modelling, and I would go into schools to teach the girls how to walk and how to stand, and all of those important skills. But we never taught them about nourishing the body from the inside out or appreciating themselves for who they are and loving themselves like they would a best friend. I wanted to bring those elements of positive body image and self-worth and positive friendships, and all of those sorts of things and combine it with the deportment information as well.

And so, I launched ‘Shine From Within’ a couple of years ago, as a way to share that information with teenage girls and I love it.

It is really, really beautiful seeing the girls respond and grow during the courses, and hearing their feedback and the parents’ feedback as well. It’s very rewarding.

I go into schools and also run private workshops and school holiday programs.

The signature program is for five days during school holidays, where we do everything from making smoothies together to yoga to learning how to apply make-up. Then we do a photo shoot so they can see how beautiful they are – which is a really powerful moment. We also go into schools and do after-school programs or one-off presentations for a whole grade. And we do mother-daughter

natureandhealth.com.au | 15 | April-May 2016

workshops and a back-to-school time management style workshop.

I also now work one-on-one with women, too. My coaching programs are really about feeling gentle and peaceful in your life. It’s so easy to get overwhelmed, feel all sorts of pressure, stress out and then do things because we feel like we have to. I help women to reduce overwhelm, hone in on how they really want to feel, and help them get there. Coaching can sometimes feel like it’s all about big goals and lots of action, but I emphasise a different approach.

What I love about a great coach is that they keep you accountable and encourage you to be the best version of yourself. We all specialise in different areas and have different strengths. If you’re looking to take over the world, then I’m probably not the coach for you! My coaching program is called Gentle Living Coaching - I listen, I gently guide, and I pull women back so they can focus on what really matters.

Coaching has become a bit of a boom industry in Australia and around the world, which I think is a good thing. Having someone to check in with is so valuable. It means we are more present in our day-today life and can get that regular boost from someone who’s 100 percent devoted to helping you achieve whatever it is you want to achieve. I also think it’s wonderful for relationships, because we can sometimes place unrealistic expectations on the people in our life - we want them to be our friend, partner, coach, counsellor and more. I have found that, for me personally, having a coach on and off over the last few years feels like it’s an investment in my growth - and that, in turn, helps my work, my relationships, my health, and every other aspect of my life.

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natureandhealth.com.au | 18 | April-May 2016

health recharge right away

second

60health swaps It’s hard to get healthy when you’re time-poor. Charmaine Yabsley taps top holistic health experts for their favourite – and fastest – tips.

Start the day right “Swap that first coffee for a glass of warm water with a tablespoon of apple cider vinegar, because this aids energy levels and nutrient absorption,” says Fiona Tuck, health and wellbeing expert.

“And pay attention to breakfast: swap toast or cereal for a protein-based meal, like eggs and spinach. Starting your day with protein maintains blood sugar levels and avoids energy slumps, plus the iron from the spinach increases vitality.”

Sink into a bath “Swap watching TV on the couch for a warm bath with a cup of Epsom salts,” adds Tuck.

“The salts boost magnesium levels, which are required for energy, plus they reduce stress and aid detoxification.”

Retrain your brain “A negative mindset holds you back from achieving your health and fitness goals – aim for positive reinforcement instead,” says Andy Anderson, CEO of Ultimate You. “Rather than beating yourself up for not going to the gym, find ways to hack your internal reward-centre and self-motivation by shifting your focus to the positives of working out. Think about how much better you will feel, how you will lose weight, and how you will have more energy and stamina. If you focus on these positives rather than thinking of exercise as punishment and how hard it’s going to be, you’ll soon find it hard to skip a

workout. Once you build these ‘pleasure motivators’ into your routine and start getting into healthy habits, your results will also improve exponentially, because you’ll have a never-ending reward loop that keeps you spiralling towards better results.”

Go flat out “Skip the stilettos,” says osteopath Claire Richardson.

“Excessively high heels - more than about 4cm - throw your centre of gravity forward, meaning that your toes are forced to carry all of your body weight and your hips are put under pressure, leading to an increased arch in your back. Stiletto heels are often very thin too, meaning that you’re more likely to fall over or roll an ankle.”

Let the bare soles of your feet walk on the earth - physical contact with the ground transfers natural electrical energy to the body.

Time your tipples “If you’re drinking alcohol, replace every second drink with a glass of sparkling water,” says naturopath Kathleen Murphy. “The bubbles will still give you the sense of it being a celebratory drink, while the water will keep you hydrated and slow down your total alcohol consumption. Drinking water helps your body flush out excess alcohol, plus the extra sugar, salt, and fat we tend to consume along with it. Without adequate water, we place our

natureandhealth.com.au | 19 | April-May 2016

health recharge right away

❃ Meet our experts

Fiona Tuck is a nutrition and wellbeing expert. www. fionatuck.com Andy Anderson is the CEO of Ultimate You. www.ultimateyou. com.au Osteopath Claire Richardson is a spokesperson for Osteopathy Australia. www.osteopathy. org.au Kathleen Murphy is a naturopath at Cooper Street Clinic. www. kathleenmurphy. com.au Naturopath Katherine Maslen is the author of Get Well, Stay Well. www. katherinemaslen.com Jo Brown is a Sacred Union and Mojo mentor. www.jobrown. com.au Osteopath and Pilates instructor Bill Adamson is a spokesperson for Osteopathy Australia. www.osteopathy. org.au Tracie Connor is a nutritionist. www. tracietalkshealth. com.au Shelley Pryor is an organic gardener at Gwinganna Health Retreat. www. gwinganna.com.au Donna Abbate is the program manager at Gwinganna Health Retreat. www. gwinganna.com.au

bodies under significant strain and end up unwell the next day. If you don’t drink enough water, you’ll be dehydrated - and if you’re dehydrated, none of your body systems will work as well as they should.”

Go green “Make that morning green smoothie second nature,” says naturopath Katherine Maslen. “It’s a great way to kickstart your day with a boost of nutrients. Simply blend one serve of fruit bananas, berries or kiwifruit all work well - with a handful of spinach, a scoop of avocado, or other greens, plus some water and ice, and blitz away.”

Reach out “Human beings are a disconnected collective,” says mojo mentor Jo Brown. “One of our greatest addictions is to excessive busy-ness: in fact, we wear it like a badge of honour. But deep down, we quietly crave a more physical, energetic and spiritual connection, both to ourselves and each other, and also to something greater than ourselves. We yearn for more presence, attention, and affection. Make a conscious choice to go within and also to reach out: be fully present with yourself and those around you.

Touch the people you love and ask to be touched more often. Do it with awareness. Your biochemistry has a party every time you are loved potently!”

Praise Pilates “Swap yoga for Pilates, especially if you are recovering from injury,” advises osteopath Bill Adamson. “When Dr Pilates originally recognised the importance of knowing how to control individual muscles within the body, he first developed a series of exercises that isolate, activate and strengthen dysfunctional muscles, which were followed by exercises that then bring these newly strengthened muscles together to create a more efficient way of moving. Post-injury, your best bet is to try a 1:1 Pilates class, as it is more likely to have exercises tailored specifically to that injury and so you will get the most benefit from a rehab perspective.”

Osteopath and Pilates instructor Bill Adamson is a spokesperson for Osteopathy Australia. www.osteopathy.org.au

Bliss out “Swap cakes or cookies for bliss balls,” says Maslen.

“They’re so easy to make. Soak ½ cup of goji berries and ½ cup of raisins in warm water, drain, then blend in a food processor until it turns into a paste.

Add chopped cashews, ½ cup shredded coconut and 1 tablespoon unhulled tahini, and process until combined. Roll mixture into balls and coat with coconut for an energy-boosting snack.”

Rethink spreads “Spread your toast, sandwich or wrap with avocado

rather than butter,” says nutritionist Tracie Connor. “There’s little harm with using a small amount of quality butter - but with avocado you’ll be also be adding more vitamins, minerals, fibre, and essential monounsaturated oils to your meal.”

Resize servings “The easiest way to ‘have your cake and eat it’ is by reducing portion size,” adds Connor. “For example, if you love pizza, go ahead and serve yourself a piece - but fill the rest of your plate with salad. Craving ice-cream? Opt for one small scoop, rather than two.

You’ll be amazed with how satisfied you’ll feel after only eating a small amount.”

Stand up “Instead of sitting at your desk during your next phone call, stand while you’re talking,” says Connor.

“Sitting for long periods of time is linked to many health issues and it can be avoided by standing up regularly, and making a conscious effort to stretch and move purposefully throughout the day.”

Open the window “Energise your workplace by opening the windows, if possible, and letting fresh air flow through,” says organic gardener Shelley Pryor. “If they can’t be opened, you can still add pot plants to your space; they absorb carbon dioxide through photosynthesis and refresh the air by releasing oxygen through their foliage.”

Go barefoot “Balance a high-tech lifestyle and too much time indoors under artificial light with kicking off your shoes and let the bare soles of your feet walk on the earth,” says Gwinganna program manger Donna Abbate. “Physical contact with the earth literally transfers natural electrical energy to the body, while walking in nature helps to get more oxygen flowing through your body.”

Turn on the cold “The best way to start the day feeling energised and invigorated is to swap a hot shower in the morning for a cold one,” says Rachel Holm of Hanako Therapies. “Start with holding your feet, hands, and arms under the cold spray to get used to it, then step your whole body in. Let the cold water run between your eyebrows and upper lip, as this will help to energise you. By taking a cold shower, you open up your capillaries, which gets your blood pumping, helps to flush out your organs, and leaves your skin looking radiant.”

Forget the carbs “Swap mashed potato for mashed cauliflower,” says naturopath and nutritionist Kate Reardon.

natureandhealth.com.au | 20 | April-May 2016

Touch the people you love and ask to be touched more often. Do it with awareness. Your biochemistry has a party every time you are a loved potently!

“Mashed potato is an old-time comfort food favourite, but its high starch content makes it hard to break down, especially before bedtime. Potatoes also are a high GI food, meaning they can potentially spike your blood sugars. Cauliflower, however, is a great alternativve: just one serving contains 77 percent of the recommended daily value of vitamin C. It’s also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fibre, vitamin B6, folate, pantothenic acid, potassium, and manganese. When it’s mashed, it has a very similar consistency and taste to potatoes - but is so much better for you.”

Practise mini-multiasking “When you brush your teeth, balance on one leg,” suggests personal trainer Chris Williams. “It sounds so simple but this one action, performed regularly, significantly improves core stability, tones your quad, glute and hamstring muscles, and helps with control and stability of the knee and hip joints.”

Cut out bread “Too much bread can weigh you down and make you feel lethargic,” says vegan chef Anthea Amore. “Instead of a sandwich for lunch, omit the bread and try raw sprouted crackers, lettuce cups or kale ‘roll ups’ with your usual sandwich fillings. For an extra pick-me-up, spread with a tasty cashew hummus, which is high in antioxidants, vitamins and minerals for energy.”

Skip the snooze “Forgo the snooze button for a morning meditation,” says yoga instructor and personal trainer Amanda Fisher. “It’s so easy to push the snooze button and sleep for an extra five, 10, or 15 minutes, but that really won’t help you achieve anything, except feel disappointed that you didn’t get up when your alarm first went off. Waking up and doing meditation for those same five, 10 or 15 minutes will leave you feeling refreshed and give you mental clarity to start your day.”

Eat zoodles, not noodles “Zucchini noodles are such a fun way to get the noodle feeling, without the carbs and high GI of regular pasta,” says holistic nutritionist Sita Huber.

“That enjoyment is super-important, too – it’s not just about the macro breakdown and nutrition, you’ve got to love your food! Also, try cauliflower ‘rice’ (made by blitzing cauliflower in the food processor to form fine crumbs) with your next coconut curry, or spaghetti squash with your bolognaise sauce.

And whenever possible, eat outside. Taking time to relax in natural surroundings and enjoy your food is going to give you much better nutrient absorption, and overall health. Optimal digestive and hormonal function only occur when your body is rested and relaxed. Being outdoors in nature while you savour the experience of beautifully prepared food will allow your body to work on breaking it down and absorbing the nourishment in peace. Constantly rushing and eating on the go, on the other hand, will make good digestion a struggle. Slow down, take time out, and feed your body and soul.”

Be the early bird “Hurling ourselves out of bed and rushing off to work is not a great way to start the day,” says yoga teacher Charlotte Dodson. “Try replacing a few minutes of sleep with a waking positive intention or a moment to breathe and appreciate life. Start your day by setting your alarm a few minutes earlier and then sit or lie quietly with the thought of a positive dream or goal in mind before getting up, and then ‘check in’ with it, consciously referring to the dream or goal throughout your day. It’s amazing how you’ll naturally follow your intention if you give it enough time.”

natureandhealth.com.au | 21 | April-May 2016

Rachel Holm is the founder of Hanako Therapies. www.hanakotherapies. com Naturopath and nutritionist Kate Reardon owns Natural Instinct Healing Detox Retreats. www. naturalinstincthealing.com Chris Williams is the owner of Paddington PT. www.paddingtonpt. com.au Anthea Amore is a vegan chef and author. www. organicpassioncatering. com Amanda Fisher is a health and wellness coach for Bangin’ Bodz. www.banginbodz.com. au Sita Huber is a holistic nutritionist. www.mindbodyiq.com. au, www.sitahuber.com Charlotte Dodson is a yoga instructor. www.charlottedodson.tv

health nature’s medicines

India’s secrets Ayurvedic herbs are some of the world’s most powerful remedies for body and soul, writes Toni Green.

❃ D-I-Y pain

relief pouch Combine ¾ cup cooked rice, 1/3 cup grated ginger, 1 tablespoon turmeric, 1/3 cup basil and 1 tablespoon of powdered coriander, place in the middle of a tea-towel and tie with string to form a pouch. Pop in the microwave for 90 seconds – it needs to be hot, but not burn skin – then massage over affected area with circular strokes.

Bonus: the cooked rice softens skin.

I

NDIA has one of the oldest healing systems in the world: Ayurveda. Using herbs for wellness is ingrained in their culture and history. Try these ancient remedies for modern ailments.

Ashwagandha (Withania somnifera) This translates as “strength of a horse” - a clue to its ability to boost stamina. In Ayurvedic tradition, ashwagandha’s properties include medhya (improves cognition and insightfulness), balya (for strengthening and recuperation), rasayana (rejuvenating and lifeextending), and nidrajanana (promotes rest). It eases restlessness and insomnia, with research in the American Herbal Pharmacopoeia showing it suppresses changes in the brain’s dopamine receptors that are triggered by anxiety or stress, while an Indian Journal of Experimental Biology study discovered that it mimics gammaaminobutyric acid (GABA) in the body, acting as a sedative. Ashwagandha also has a long-standing reputation as an aphrodisiac and for promoting milk production in nursing mothers.

Turmeric (Curcuma longa) Used for centuries to enhance flexibility and joint health, much research has been conducted on turmeric’s active antioxidant ingredient, curcumin, which provides numerous health benefits, including cancer protection and preserving brain function. Studies also show that turmeric-derived compounds suppress production of inflammatory COX2 leukotrienes and prostaglandins while simultaneously supporting protective COX-1, making it an effective treatment for arthritis.

Trikatu

Toni Green is a Newcastlebased naturopath, herbalist, and iridologist. www. naturalhealthsolutions.net.au

This means “three pungents”, and is a combination of black pepper (Piper nigrum), Indian long pepper (Piper longum), and ginger (Zingiber officinale). Trikatu’s primary effect is on the upper gastrointestinal tract where it enhances agni, the digestive fire needed for digestion and optimal nutrient absorption.

In Ayurveda, trikatu is considered a warming formula, used to ignite agni and destroy ama (accumulated toxins and waste). Trikatu has also

been shown to reduce LDL (“bad”) cholesterol and triglycerides while elevating cardioprotective HDL (“good”) cholesterol.

Brahmi (Bacopa monnieri) Long used as a tonic, memory enhancer and aphrodisiac, brahmi has been the subject of extensive research for its roles in mental health. In one study in Phytotherapy Research, significant mood improvements and decreased levels of the stress hormone cortisol were noted amongst participants taking brahmi; other studies show that it has potential for treating chronic pain and neuropathy, boosting cognitive performance, especially in people with Alzheimer’s or dementia, and protecting the brain from toxins and oxidative stress.

Tulsi (Ocimum basilicum) Also known as sacred basil, tulsi is considered to open the heart and mind, strengthening devotion, faith, and love. The leaves are a nerve and memory tonic, and are useful in treating respiratory problems, oral infections, and expelling mucus; a decoction is effective for flu, sore throat, coughs, colds, mouth ulcers, bronchitis, and asthma. Tulsi has also been shown to reduce blood sugar and total cholesterol levels.

natureandhealth.com.au | 22 | April-May 2016

NOT OPEN TO THE GENERAL PUBLIC

health rebounding benefits

Jump for joy! ❃ “A fantastic

mind-body connection” Gaby Robinson, founder of U-Bounce Fitness, says rebounding keeps her healthy despite her Hashimoto’s disease. After her diagnosis Gaby looked to exercise to combat the effects of her condition and it was love at first bounce when her personal trainer recommended a rebounder. “Hashimoto’s is an autoimmune condition that attacks your thyroid, so your metabolism goes downhill, you feel tired all the time, and you have brain fog. Rebounding cranked up my metabolism and made me feel fantastic; you just step on it and you are smiling straight away, because it’s fun! And the way it shakes you up on a cellular level and gets your lymphatic system moving gives you this amazing boost.” Gaby says rebounding rescued her from the unrelenting fatigue and poor immunity that plagues Hashimoto’s sufferers. “I know people with the same condition and they are just tired the whole time and they can’t function as normally as I do.” Gaby’s passion for rebounding has seen her go from sharing videos online to starting her own rebounding group fitness business. “I’m just an evangelist: if I love something and I am getting incredible benefits from it, everyone should. I now run three classes a week and I use my rebounder every day — it gives me huge energy and makes me really focused with a fantastic mindbody connection.”

It can be tricky to squeeze fitness into your day. Enter rebounding – it takes up little space and time, but offers a very long list of benefits, says Emma Bailie.

D

ID you know that astronauts can lose up to 15 percent of their bone and muscle mass after just two weeks at zero gravity?

That is why, in the 1980s, NASA started looking for non-traumatic forms of exercise that would reverse this damage. One of the first studies on this subject, published in the Journal of Applied Physiology (vol 49) found that “for similar levels of heart rate and oxygen consumption, the magnitude of the biomechanical stimuli is greater with jumping on a trampoline than with running”. NASA itself commented that “rebound exercise is the most efficient, effective form of exercise yet devised by man.” And now, thanks to improved equipment quality, this super-effective fitness protocol – twice as effective as running for weight loss and endurance, without the extra stress on joints - can spring into your home.

How it works The acceleration action as you bounce upwards, the weightless pause at the top, and the deceleration at an increased G-force all affect your whole body at a cellular level. The rebounding action stimulates all internal organs, moves the cerebral spinal fluid and aqueous fluid within the eyes, and strengthens immune cells, making them up to five times more active. But it is your lymphatic system that is the major benefactor. Your 75 trillion cells are constantly casting off toxins and a wide variety of waste products, and all that unwanted debris goes directly into the lymphatic system. Unlike the cardiovascular system, the lymphatic system has no central pump: it is totally dependent on physical exercise to move. Nor does it move in a circulatory fashion; instead, the lymphatic fluid travels through vessels that are filled with one-way valves, so it’s always going in the same direction – upwards. This is why vertical

exercise like rebounding is so much more effective at helping the lymphatic system rid the body of disease-causing waste than horizontal exercise, such as running or swimming.

The many health benefits of rebounding include: improved digestion, lymphatic drainage and immune function; better balance and coordination; improved skeletal health, including increased bone mass; metabolic stimulation; toning of the glandular system; improved eyesight; less menstrual discomfort for women; anti-ageing effects, and stronger tissue repair. “People’s balance and power – their ability to move quickly and strongly – tends to decline from the mid-thirties, along with cardio and respiratory fitness,” says osteopath and fitness expert Nick Efthimiou, who prescribes rebounding as a rehabilitation tool. “The biggest change is not physical; it’s seeing people who haven’t moved very much since their childhood rediscover the joy of bouncing. Seeing adults grinning like kids is really encouraging, because if their enjoyment factor is high, they will be more motivated to continue with the activity – and we know that the biggest challenge with any exercise program is adherence.”

Want to get started at home? “When prescribing unsupervised exercise at home, the two biggest considerations are safety and technical difficulty,” adds Efthimiou, “and rebounding scores well on both counts. The exercises, while physically challenging, aren’t overly technical, so there is little chance of messing things up or missing out on benefits by not performing the exercise correctly. I recommend a combination of basic bouncing with two legs at a time, easy walking on the spot and jogging on the spot, ‘skier jumps’ – sideto-side two-legged jumps mimicking downhill skiing – twisting jumps, going 180 degrees around with two legs, and lunging movements, either on to or on the rebounder.”

natureandhealth.com.au | 24 | April-May 2016

health rebounding benefits

Just 10 minutes of rebounding equates to around 30 minutes of running, and burns five times as many calories.

natureandhealth.com.au | 25 | April-May 2016

health tapping away

Enter the matrix Meena Azzollini samples the revolutionary new meridian tapping therapy called Matrix Reimprinting. natureandhealth.com.au | 26 | April-May 2016

health tapping away

I

MAGINE that the power to heal yourself, take away stress, anxiety, even pain, and feel confident and free lies in your fingertips.

Sounds like magic? In fact, it is a profound new therapy steeped in quantum physics, called Matrix Reimprinting (MR).

Founded by Emotional Freedom Technique (EFT) master Karl Dawson, this therapy is inspired by the traditional Chinese medicine system of meridians: an energy distribution system made up of interconnecting channels running through the body, carrying life force or qi. EFT combines tapping of acupressure meridian points with the fingertips and psychology. Caroline Dawson, sister of Karl and an EFT and MR trainer, explains: “With tapping, you verbally and energetically tune into an issue – emotional, physical, spiritual or mental – and then tap on different acupressure points while repeating a reminder phrase; this reduces the brain’s ‘fight-orf light’ signal, and creates emotional and cognitive shifts. To use MR, you need to know how to use EFT first.”

Defusing fight-or-flight In his New York Times best-seller The Tapping Solution, Nick Ortner writes: “The fight-or-f light response begins in a midbrain component called the amygdala. Early negative experiences program the amygdala to raise the alarm whenever anything similar happens again – even the thought of a similar experience will trigger this response.” Studies at Harvard Medical School show stimulating certain acupressure points actually decreases the amygdala’s response. Ortner adds: “Even though the stressful thought still exists, with repetition the amygdala learns not to trigger the stress response when you encounter or think about that negative experience again.”

Alison van Vuuren, EFT and MR practitioner and founder of Happisoul, says: “MR works with a person’s Energy Conscious Holograms (ECHOs), also called as inner child or sub-personalities, to transform past traumas, events and limiting self-beliefs by imprinting new pictures or scenes.” Enter The Matrix: developed by Max Planck, ‘the father of quantum physics’, in 1944, this is the concept of an energy field where the birth of stars, the DNA of life and everything in between – including the blueprint for our physical reality – originates. Popularised by writers like Gregg Braden and the films The Secret and What the Bleep Do We Know?, this energy field is also called The Field, God, The Universe, The Divine. “Essentially, it

is a universal energy field that is conscious of itself, connects us all, and contains our personal, cultural, and family fields,” says Dawson. “It is the same as the Akashic records - a dimension of consciousness containing a vibrational record of every soul and its journey, which are constantly being updated – all information, past, present and future, is stored there.”

How does MR work? Stressful life experiences are stored as traumatic memories in our ECHOs, which energetically split off from us and reside in the local biomorphic field around the body, instead of being stored in it. This local field is part of the larger quantum field – or Matrix – which surrounds us, connecting us to our past and inf luencing our present behaviour. MR resolves the negative energy charge around the ECHOs, allowing the person to heal and move on. Dawson elaborates: “With

“The levels of healing and forgiveness experienced when using this technique are indescribable.”

MR, it’s like being in a play: you step into the memory (the matrix) and talk to and work with younger parts of yourself in that memory. You learn how beliefs were made, tap on them to release the fight-or-f light response, and construct new and positive meanings and pictures from those events to reprogram the mind, indicating the trauma is over. For example, if a person lives with the self-belief, ‘I’m not good enough’, MR might establish a childhood memory of being bullied. Dialogue begins on on the ECHO – the younger self at the time of the event – and then tapping is used to release the trauma and to empower and transform the ECHO by imprinting a new, more supportive scene, perhaps introducing a pet, colour or energy field to protect and support them.

The whole process informs the person that the past event is no longer relevant.” Van Vuuren adds: “It’s important to highlight that when we transform a memory, we aren’t denying what happened in the past – instead we are acknowledging it fully, before changing your core belief around it.”

natureandhealth.com.au | 27 | April-May 2016

❃ What is

MR good for?

From a multidimensional viewpoint, we have any number of past and future lives, and MR is a way to tune into any of them to help us cope and heal.

Dawson says: “It’s helpful for anything you feel emotion about – being bullied as a teen, coping with a serious disease, money problems, or tough relationships.

Our wellbeing is closely interlinked with our emotional health, which is why stressful events, deeply-held unconscious beliefs and habitual patterns can create disharmony and disease.

But if we use MR to work on the energetic and emotional level to understand WHY we feel as we do, we can transform and evolve those emotions - and if we can be free with our emotions, we don’t need to fear anything.”

Van Vuuren, who specialises in post-traumatic stress disorder (PTSD), adds: “MR is key in addressing PTSD symptoms like depression, chronic fatigue syndrome (CFS), adrenal fatigue, hyperarousal, and recurring traumatic memories.” Adam Oldmeadow, 26, who suffered from CFS, says MR helped with a block to reading. “I could barely focus my eyes without having a strong stress reaction; MR also helped me overcome a fear of public speaking.” MR can be put to many uses. For example, Dawson is currently working with women who have experienced domestic violence, helping them to understand the confusing emotions of guilt and powerlessness. She is also running a pilot scheme in schools with SAFE Australia, using MR to help children deal with bullying.

“Children love working in the matrix,” she says. “They just ‘get it’. They haven’t got the years of baggage that adults have, so they can shift quickly to a place of peace and forgiveness.”

health clinic q+a

IBS answers Cramping, diarrhoea, constipation, bloating, wind … irritable bowel syndrome sure can get you down. Naturopath Nina Stephenson has helpful tips.

F

IRST, ensure that you actually DO have irritable bowel syndrome (IBS) by getting a diagnosis from your GP: self-diagnosis is risky because there are many conditions – Crohn’s disease, ulcerative colitis, coeliac disease, food intolerances, food poisoning, overuse of laxatives, antibiotics or antacids, diabetes, an overactive thyroid, endometriosis, adrenal insufficiency, period pain, or simply a poor diet, to name just a few – that can create the exact same sort of symptoms.

Old-fashioned names for IBS are “nervous indigestion” and “intestinal neurosis”, which give us a clue as to the cause of the condition. The nervous system and adrenal glands play a huge role in IBS, with studies showing a high correlation between children experiencing trauma and abuse who go on as adults to develop IBS – especially women. The fact that many IBS patients also present with mental or emotional problems, like depression, anxiety, mood swings, and fatigue, also proves this point. Plus, research shows that IBS patients have hypersensitive sensory nerves in their bowel wall which react to the slightest stress, causing colonic muscle spasms. The good news? Natural medicine can help.

Get to the point According to the British Acupuncture Council, acupuncture is successful in treating IBS because it relieves pain and also regulates digestive tract motility; by stimulating and interacting with spinal nerves and brain chemicals, acupuncture can desensitise the gut and so reduce symptoms. Acupuncture induces relaxation of the digestive system, via the parasympathetic nervous system. It also reduces depression and anxiety by increasing production of the feel-good chemicals, serotonin and endorphins.

Happy herbs Having assessed your individual case, a herbalist might make up a mixture containing some or all of the following: chamomile, cramp bark and peppermint (antispasmodics, for excessive gut peristalsis and motility); St John’s wort, valerian and skullcap (relaxing and sedative nervines to

counter depression and anxiety); St Mary’s thistle, schizandra, and fringe tree (liver-restoratives); goldenseal (a natural antibiotic to restore normal gut flora); ginger (anti-inflammatory and painrelieving); slippery elm (a mucilaginous herb to ease constipation and encourage good gut bacteria); meadowsweet and chamomile (anti-irritative); and dandelion and yellow dock (for constipation).

Eat well Ask your naturopath to test you for food allergies or intolerances. Drink 2.5 litres of water daily to combat constipation. Increase fibre intake with psyllium husks and LSA mix, added to your morning smoothie or sprinkled on yoghurt. Organic prune juice is fantastic if stools need softening. Eat more leafy greens – up to three cups a day – as they are high in magnesium which reduces colonic spasming. Due to the role of the nervous system in IBS, I always recommend a highstrength magnesium powder as this is more easily absorbed. Also, it is always advisable to seek help from a psychologist or counsellor to address root causes of any ongoing hypersensitive response to stress.

Nina Stephenson BHSc is a naturopath and nutritionist. www.pursuewellnesseternal.com.au

natureandhealth.com.au | 28 | April-May 2016

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health east west

From the Chinese medicine perspective, excess dampness in the body can be both the cause and consequence of illness.

Damp solutions I

N Chinese medicine, a significant pathology that influences health is dampness. Dampness can enter the body externally, via exposure to a wet environment, such as humid weather, spending time in a damp building or occupations that require washing or cleaning with water.

Dampness may also arise internally, thanks to poor digestion, over-consumption of rich, greasy or sweet foods, a sedentary lifestyle, or from some medications. Dampness is essentially a dysfunction of the fluid metabolism of the body, and can be understood as an expression of excess yin. Often regarded as an accumulation or condensation of fluids, dampness is sticky and thick and although it progresses slowly, it is by nature often difficult to clear.

When there is an imbalance or excess of yin energy or fluid it can affect a variety of the body’s systems, including the musculoskeletal, reproductive, respiratory, and digestive systems.

It may also manifest as a collection of fluid, such as mucus or phlegm in the throat or lungs, or as palpable lumps such as a cysts or a tumours. Frequently the digestive system will be affected by dampness, particularly if the origin of dampness relates to a poor diet; in this case, dampness may cause nausea and vomiting, poor appetite, bloating, abdominal pain or diarrhoea.

Dampness is also said to influence the mind, to cause confusion, lack of clarity, and lethargy or tiredness. In prolonged or severe cases dampness may progress to a pattern known as ‘phlegm misting the mind’ which may exhibit as mania or psychosis. Chinese medicine addresses dampness as follows: Diet: In Chinese medicine theory, all foods have a therapeutic nature and function. If a pattern of dampness is detected, a practitioner will advise the

client on foods to eat more regularly to improve their digestion and facilitate damp transformation, for example adzuki beans and celery. Consumption of lightly cooked rather than raw foods would be encouraged, along with pungent, aromatic and expectorant foods like radish, black pepper, alfalfa, and ginger. Most importantly, the practitioner will advise on foods to eat less of and preparation and cooking methods to avoid.

Foods that are yin, such as dairy products, oils and banana, would be discouraged during treatment, along with deep frying.

Acupuncture and cupping: Acupuncture points are selected to address symptoms of dampness and to strengthen the organs of the earth element, (the stomach and spleen), allowing the correct processing and elimination of fluid.

Cupping is a great remedy for dampness, clearing mucus or phlegm from the respiratory system and stimulating fluid movement.

Movement and self care: This is so important - dampness is a stagnant condition, arising from a lack of fluid movement and so it benefits when this movement is encouraged.

Skin brushing and exercise can be used to stimulate Qi circulation and to facilitate transformation and change.

Herbal medicine: Herbs are a great tool to manage dampness, and can be thought of as an extension of dietary theory with herbs of similar properties to the foods mentioned above to manage the condition. A herbal prescription could include Fu Ling to expel dampness, Bai Zhu to strengthen the spleen or Ban Xia and Chen Pi to dry up dampness.

Shura Ford is a doctor of Chinese medicine. Contact her at Ford Wellness Group, www.fordwellnessgroup.com.au

natureandhealth.com.au | 30 | April-May 2016

ILLUSTRATION BY: JAMES GIBBS

natureandhealth.com.au | 34 | April-May 2016

health special report

Bye-bye, back pain It’s hard to fathom the impact of back pain on your life unless you’ve experienced it. Tania Flack investigates what can go wrong, and how you can help.

M

OST people have had an aching back at some stage in their life, brought on by long hours at a desk or a heavy gym session. If you’re lucky, this type of back pain will ease in a day or two and soon be forgotten. However, when that pain becomes a dull roar which refuses to let up, we start to understand how chronic back pain can impact on your day-to-day life.

Of those Australians reporting back pain, nearly half experience difficulty with mobility, daily activities and self-care, which significantly impacts quality of life. And the financial impact of back pain on the Australian economy is staggering. It’s reported to cost approximately 1.2 billion dollars per year, split between hospital care, out-of-hospital appointments and prescription medications. And that’s only a small part of the true costs, as many people manage back pain through modalities not reported in these statistics, like osteopathy, chiropractic, physiotherapy, acupuncture, or remedial massage.

Sadly, Australia seems to be leading the world in the impact of back pain on our society.

Back pain ranks as the number one issue for Global Burden of Disease estimates in Australia,

compared to sixth worldwide. How can we treat back pain and what steps can we take to prevent it and avoid becoming part of the statistics?

What goes wrong Muscle strain and tension This is perhaps the most common type of back pain and most people will experience it at some stage. It often involves the neck and shoulder area or the lower back. Stress is a common cause of muscle tension. When we are under stress, our fightor-flight response launches a complex range of chemical and physical changes throughout the body, which are designed to help us get out of danger. Muscles tense up in preparation to fight off danger or flee.

While this is useful if we are in physical danger, it can be problematic if we remain in this state for hours, which is often the case in the workplace.

Unrelenting muscle tension leads to muscle pain, strain, tension headaches, and fatigue. Remedial massage, stretching and yoga are all effective

natureandhealth.com.au | 35 | April-May 2016

Measure your waistline; if it is above 94cm for men or 80cm for women, then you should shed a few kilos to protect your back.

health special report

Simply the best Therapies Remedial massage, Osteopathy, Acupuncture, Chiropractic care, Physiotherapy, Pilates, Yoga, Feldenkrais method, Alexander technique, Herbal medicine

Nutrients Turmeric, Ginger, Garlic, Oily fish, Shellfish, Flaxseed, Berries, Cherries, Leafy green vegetables, Cold-pressed virgin olive oil

Anti-inflammatory foods Magnesium, for muscle spasm – red meat, chicken, turkey, alm monds, pecans, pistachios, sesame seeds, sunflower seeds, legumes Essential fatty acids, for inflammation – deep sea oily fish, such as salmon, mackerel, sardines, herring and flaxseed Vitamin C, for tissue strength – citrus fruit, blackberries, kiwifruit, red capsicum, strawberries, papaya, broccoli, rockmelon Zinc, for would healing – oysters, red meat, Brazil nuts, almonds, cashews, walnut, pine nuts, sunflower seeds, parsley Folate, for tissue repair – leafy green vegetables, carrot, celeryy, cabbage, chickpeas, hazelnuts, chicken livers, oranges Calcium, for bone strength – dairy products, small fish with edible bones, like sardines and anchovies, tahini, crab, duck, sunflower seedss Vitamin D, for bone health – dairy, egg yolk, herring, calamari; it is also synthesised from exposure to sunlight.

treatments; however if this is an ongoing problem then meditation, mindfulness techniques, stress management and counselling can help you control stress and minimise muscle tension.

Another common cause of muscle strain is poor posture at work, especially if you sit all day.

Inadequate lumbar support, incorrect placement of your computer screen or armrests set to the wrong height can all contribute to muscle strain.

You should be able to adjust your workstation to suit your requirements. If you have repeated workrelated muscle strain, speak to your employer and seek advice from your practitioner or an ergonomist who specialises in preventing work related postural injury.

Treatment options: Remedial massage, yoga, acupuncture, ergonomics, stress management.

Ligament or tendon strain This type of injury is usually a direct result of over-stressing a joint, which can occur when lifting incorrectly. It can also be due to an accident: whiplash is a common example of this.

The pain can be immediately obvious in some cases or may take up to 24 hours to become apparent, depending on the type and site of the injury. The best first aid to apply is rest, ice and to limit movement until you see your practitioner.

This helps to minimise inflammation and reduce pain. Ligaments and tendons are avascular tissue,

meaning they don’t have a blood supply, so this type of tissue can take some time to heal.

Treatment options: Physiotherapy, osteopathy.

First aid: Rest, ice and limit movement. Arnica cream can reduce inflammation and speed healing.

Bulging disc We have fibrous discs between each vertebra which help to cushion the spine against impact and protect the joints. These discs consist of a fibrous outer layer and a softer inner gellike centre. Like bones, discs are prone to degeneration with ageing and overuse, which can lead to herniation if the joint is put under undue pressure. When the disc herniates, the soft inner layer pushes through the outer layer of the disc and the resulting bulge can compress nerves in the spine. Often called a ‘slipped disc’, this type of back injury commonly occurs in the lumbar spine and sometimes in the neck. It requires careful management and imaging , such as a CAT scan or MRI, to assess the degree of damage and help your practitioner formulate a treatment plan.

This type of injury is often the cause of chronic back pain and severe cases may require surgery to relive pressure on the nerves.

Treatment options: Osteopathy, physiotherapy or chiropractic care. Imaging such as CAT scan or MRI is important and a medical consultation may be required.

natureandhealth.com.au | 36 | April-May 2016

health special report

Osteoarthritis As we age, so do our vertebrae and over the course of our lives they are subjected to general wear and tear, which can lead to localised inflammation and osteoarthritic degeneration of the joint. This causes limited mobility and, in some cases, chronic back pain. Maintaining strong bones is essential to help prevent osteoarthritis and having a whole-food diet rich vitamins and minerals will help maintain bone strength. A calcium supplement, along with glucosamine, chondroitin, vitamin D and K2, will support bone strength.

You can reduce inflammation by consuming oily fish such as salmon, mackerel, sardines and herring three times a week, and making sure you have lots of fresh green leafy vegetables in your diet. Avoiding foods known to promote inflammation - sugar, highly refined carbohydrates, preserved meats and fried foods - is also very important. Herbal medicine, including turmeric, devil’s claw, cat’s claw, celery seed and ginger, can help relieve inflammation.

Treatment options: Nutritional medicine, herbal medicine, weight management, exercise and physiotherapy.

Sciatica This describes the pain caused by compression and inf lammation of the sciatic nerve, which exits the spine in the lower back and runs down the leg. This is a very important nerve and is involved in coordinating muscle movements when we walk. This nerve can be compressed by a bulging disc in the lower back or can become compressed by the piriformis muscle, deep in the gluteal region. Once this nerve is compressed, inf lammation gets trapped between the nerve and the myelin sheath and swelling travels down the length of the nerve, causing the pain and weakness in the leg and foot which is typical of sciatic pain. This needs to be professionally assessed and treated as the two common causes of sciatic pain are managed very differently.

Treatment options: Great relief can be achieved by releasing the piriformis muscle along with the other deep muscles of the hips. Remedial therapists can achieve this while Pilates and yoga can help to prevent a relapse of piriformisinduced sciatica. If sciatic pain is due to a bulging disc, an osteopath, physiotherapist or chiropractor can help. X-rays and a medical consultation may also be required.

The Australian Institute of Health and Welfare reports that approximately 14 percent of all Australians suffer from back pain; that’s three million people!

❃ Reduce your risk Being overweight: This is perhaps one of the biggest risk factors when it comes to back pain. Carrying extra weight burdens joints unnecessarily and is a leading cause of osteoarthritis, along with ageing. Excess weight around the middle shifts our centre of gravity and puts pressure on the lower back, increasing the risk of muscle strain or spinal injury.

Being overweight at the time of a back injury significantly slows the healing process. This is particularly important in the case of a herniated disk, especially if surgery is required. Being overweight at the time of injury can lead to a vicious cycle, because back pain prevents people from exercising, which leads to more weight gain, which ultimately leads to more back pain. Luckily, weight management can be successfully achieved through diet alone for people who have limited mobility.

Consulting with a nutritionist to formulate a dietary plan can be the first step to recovery and maintaining a healthy weight protects against future back injury.

Lack of exercise: Poor core muscle strength shifts much of the weightbearing strain to the spine and can lead to greater wear and tear of the joints and an increased risk of injury. Achieving and maintaining strong abdominal muscles is one of the best way you can protect your back. Walking, swimming, and taking part in sports that use a range of different muscles all help to strengthen the core and maintain flexibility.

Tania Flack is a respected naturopath specialising in women’s health and hormonal disorders. www.taniaflack.com natureandhealth.com.au | 37 | April-May 2016

Pilates and yoga are great ways to strengthen the body, reduce muscle pain, increase flexibility and retrain postural core muscles. Other excellent activities include the Alexander technique and the Feldenkrais method: these both help people to reconnect with their body, become more aware of their posture, and strengthen and rebalance the core muscles. They are marvellous therapies for preventing and treating back injury and reducing chronic pain.

Occupational risks: Certain occupations carry greater risk of back injury. Any job that involves sitting for long hours, such as office work or truck/taxi driving, puts a great deal of pressure on the back and spine. If you sit all day you should schedule a break every hour, get up and walk to the water cooler or pull over and take a five minute break to stretch your legs. If your job involves heavy lifting or repeated bending, put measures in place to minimise back strain. If your work is straining your back, speak to your employer; sometimes only small changes are needed to make a big difference.

We should all be more aware of back health. Staying fit and active throughout life, and maintaining strong, flexible core muscles and a healthy weight can all considerably reduce your risk of back pain. And, if you are experiencing back pain, remember early intervention is the key to a fast recovery.

health health check

Health check Pamela Allardice tells you how to shortcircuit worrywarting, why you should book a sauna session, and checks out the coolest eco-friendly toothbrushes.

Spice is nice Eating spicy foods is associated with a lower risk of death from any cause in people aged 30 to 79 years, according to a British Medical Journal study. Spicy foods were related to a 14 percent lower risk of death and a lower risk of getting cancer, ischaemic heart disease, and respiratory diseases.

Industry news: Course costs As the director of three successful natural therapy colleges, and having sat on association boards, I’ve become increasingly concerned about the negative impact VET FEE-HELP (VFH) is having on Australia’s booming naturalmedicine education industry. Natural therapy colleges generally applauded the introduction of VFH, seeing it as acceptance of natural medicine as a legitimate profession. However, I’ve observed a significant increase in prices of VFH-approved courses, burdening aspiring practitioners with debt. The only winners are schools receiving VFH. However, the quality of education in those motivated only by money has left many students lacking in skills required by professional associations, so they take work in unrelated industries to survive.

Natural medicine is largely self-regulated, so it’s not mandatory to undertake a VFH- or government-accredited course to practise. The key here is to confirm your course of choice is recognised by a peak professional body, and that you practise only within your scope of your qualification.

Gwendoline Ford, director, Health and Harmony Colleges, Australian College of Aromatherapy, and Career Accelerators.

Pick a herb b: Coleus

Steam off An Experimental Biology & Medicine study showed two weeks of sauna therapy improved fat-burning in study participants.

Saunas support cardiovascular health too, with a 15-minute session increasing pulse rate but without elevating blood pressure, because the heat expands the skin’s blood vessels, enabling them to handle the increased blood flow. natureandhealth.com.au | 38 | April-May 2016

When your skinny jeans no longer make you feel skinny, coleus can help. p Long used in Ayurveda for heart, skin and lung problems, its fat-fighting power lies in an ingredient called forskolin; this increases cellular cyclic adenosine monophosphate (cAMP), which in turn helps the body break down and utilise fats for energy (lipolysis).

Caution: Coleus is contraindicated in ulcers (gastric and duodenal), diabetes and hypertension. Its safety during pregnancy and lactation is unknown and so it is therefore best avoided during those times.

Kylie Daniel is a qualified naturopath and hypnotherapist. www.hypnoslimonline.com

health health check

Catch and replace shoulds According to Beverley Potter, author of The Worrywart’s Companion (McGraw Hill), you can reduce your worries by uncovering shoulds, oughts, and musts. Start by making a “should list” in your journal. On the left side of the page, list criteria you expect yourself and others to meet that are implicit in your worry. For example:

Should

Preference

I should always look good I should exercise more Everyone should like me

I like to look good I would like to exercise more I prefer that everyone likes me

Nature & Health loves: The Environmental Toothbrush It’s something most people don’t think about, but the stats are scary: in Australia, over 30 million plastic toothbrushes are binned each year, equivalent to 1,000+ tonnes of landfill! We prefer these cool bamboo brushes which are 100% biodegradable. Get yours from www.gogreenathome.com.au

Don’t miss out Misfit Shine is a stylish fitness and sleep tracker that inspires you to live better – and, unlike other tech-y devices, it needs no charging and is waterproof to 50 metres.

Available from Apple, Movve and Dick Smith stores.

Expert advice: Hypochlorhydria People with acid reflux are often treated for hyperchlorhydria, or overproduction of hydrochloric stomach acid (HCL).

However, naturopathic theory says it can also be due to hypochlorhydria, or low HCL production. Other symptoms of low HCL are bloating, burping, nausea, and indigestion.

Natural treatments include: raw beetroot; iodine (many adults are iodine-deficient, and it is vital to HCL production); managing stress, as stress curbs HCL production; raw apple cider vinegar or lemon juice in water before meals to boost HCL; and taking HCL supplements, if the problem becomes severe.

Naturopath and nutritionist Rhianna Smith is a practitioner and writer for Health and Simplicity. www.healthandsimplicity.com.au

A Canadian study found that pet owners were more socially engaged than people who did not own pets.

Editor’s choice: Arnica cream You can trust the healing power of herbs, especially when they are blended in an all naturally derived base and preservative. Arnica is traditionally used for the temporary relief of bruising, mild sprains and minor sports injuries. Martin & Pleasance Arnica Cream is paraben free, absorbs quickly and is made in Australia. Always read the label and use only as directed. If symptoms persist consult your healthcare professional. CHC 70986-08/15 natureandhealth.com.au | 39 | April-May 2016

rose essence eternity NEW Kosmea Rose Body Lotion softens skin whilst assisting with hydrating and firming. This rose infused lotion includes Kosmeaâ&#x20AC;&#x2122;s signature Certified Organic Rose Hip Oil, Gotu Kola and Hyalurolift for the ultimate fusion of skincare benefits and sensory bliss.

For more information please call 1300 130 320 Available in David Jones, pharmacies and health food stores.

www.kosmea.com

anti ageing special

Turn back time!

Secrets of the worldâ&#x20AC;&#x2122;s oldest people, anti-ageing yoga, brain boosters, youthenhancing drinks, an interview with the inspirational Roslyn Uttleymoore, how to reclaim your personal power and give middle-aged spread a miss, and more!

natureandhealth.com.au | 41 | April-May 2016

Anti ageing special secrets of the world’s oldest people

Longevity secrets that really work!

Can we take matters into our own hands and add a decade or two to our lives? Jane Carstens discovers tips that give you a better than average chance of living to a ripe old age.

W

HAT is a Blue Zone? Blue Zones pinpoint demographic and/or geographic areas where people live measurably longer lives. Once demographers identified these clusters, they drew concentric blue circles around them on a map and starting referring to the area inside the circles as the Blue Zone. The name stuck. Dan Buettner, author of “The Blue Zones: Lessons for Living Longer From the People Who’ve Lived the Longest”, outlines five Zones in his book: Sardinia in Italy, the islands of Okinawa in Japan, Seventh Day Adventists living in Loma Linda in California USA, Nicoya Peninsula in Costa Rica, and Icaria in Greece. While each of these areas has varying traditions and customs, they also have five shared characteristics: 1. They naturally incorporate physical activity in their normal daily lives, e.g. gardening or walking.

2. They have a sense of purpose such as caring for family members or volunteering.

3. They have low stress levels and a slower pace of life.

4. They have strong family and community connections.

5. They have a moderate calorie intake and their food is mostly from plant sources.

Sounds simple, doesn’t it? But most of us don’t live like this. We are more sedentary than at any other time in history. We tuck our oldies

away in nursing homes, out of sight. Too many of us live at breakneck speed and have stress levels that are regularly in the red zone. We have fewer people living in bigger houses, and more often than not we don’t know our neighbours.

And we scarf down calories as though a famine is coming the week after next. The good news is you don’t have to move to a Blue Zone to (hopefully) live to 100. You can create your own. Here’s how:

Add inconvenience Get more activity into your day by adding ‘inconvenience’ to your life. Take the stairs, not the lift. Get rid of TV remotes, electric garage door openers and power lawn mowers (I know – this will take an adjustment) from your life.

Then add things like a bicycle, rake, broom, push mower and walking shoes. Do physical activities you actually enjoy (granted, they may not involve a broom, rake or mower) to achieve a more active lifestyle. Cycle to the shops. Play with your children. Explore your neighbourhood – on foot. Walk further than to your car and back. Or leave the car in the garage and walk whenever possible. Plant and maintain a vegetable garden. Digging, planting and weeding are good exercise and you get fresh veggies as a reward. Enrol in a weekly yoga class.

natureandhealth.com.au | 42 | April-May 2016

Anti ageing special secrets of the world’s oldest people

❃ Can ageing

be ‘cured’?

Have fun

Live and learn

Socialise. Have fun with other people. Invite them for regular walks (I know, walking keeps coming up, but it’s something most centenarians do every day).

Find a sense of purpose and a reason to get up in the morning. Learn something new such as a musical instrument or language to stay sharp. Turn off your screens and enjoy the quiet this creates.

Eat smarter Control your portion size (tip – use a smaller dinner plate because it holds less food). Stop eating when you no longer feel hungry, and not when you feel full (yes, there is a difference). Have dinner at the table with your family, and eat purposefully and slowly.

Have a big breakfast or lunch and a small dinner.

All Blue Zone residents eat their largest meal in the first half of the day and their smallest in the late afternoon or early evening. Avoid processed foods.

Drink alcohol in moderation.

Find your tribe Make family a priority and live with duty, ritual (perhaps breakfast and dinner together at the table) and togetherness (evening walk anyone?).

Play with your children, nurture your marriage and value your parents. Find a ‘tribe’ of people who live according to Blue Zone values and hang out with them. Be positive and happy. The people who interviewed Blue Zone centenarians noted there wasn’t a sourpuss among them.

natureandhealth.com.au | 43 | April-May 2016

US-based 63 year-old Dr Bill Andrews thinks it can be. He still runs a 100-mile ultra-marathon at least once a month, and says he will not only extend human life beyond 150, but will actually reverse the ageing process.

“In our lab, we have made human skin cells immortal.

We’ve stopped the ageing process. Soon, in my lifetime, medicines will be available using these discoveries that will conquer hundreds of diseases that afflict the human race as a consequence of the ageing process. We will literally reverse the ageing process itself,” he says.

Andrews’ mission has both alienated him from some of his medical colleagues, and garnered a legion of devoted followers. But how can you totally dismiss a guy whose mantra is ‘cure ageing or die trying’. Intrigued?

Check out the documentary ‘The Immortalists’ (http:// theimmortalists.com).

Anti ageing special lose weight, naturally

Give middle-aged spread a miss

natureandhealth.com.au | 44 | April-May 2016

Chinese medicine sees â&#x20AC;&#x201C; and treats - mid-life weight gain quite differently from the Western tradition, says TCM doctor Yun Niu.

Anti ageing special lose weight, naturally

I

N Chinese medicine, mid-life weight gain is not about weight gain alone: instead it’s about the whole body constitution entering a state of change.

People experiencing mid-life weight gain will also have other things going on: they may feel bloated or heavy, suffer fatigue, forgetfulness, mood swings, sleeping issues, snoring, digestive problems and, for many women, lower libido. In extreme instances, blood pressure and cholesterol may elevate, signalling potential heart problems.

Psychologically weight gain affects us more than the other issues because it relates to our appearance; it also seems much harder to shed, which makes us more unsettled and concerned. TCM attributes midlife change to declining yang energy. Some people might experience this change rapidly; in others it might be gradual. However, change is inevitable: you can’t avoid it as eventually your yang energy will decline. The other factor is that we’re continually consuming our energy throughout life. Because only a limited amount of this energy can be regenerated to top up the supply, eventually a point is reached where regeneration slows and stops.

Decreasing yang energy Heading into and during mid-life, our stress tends to become more complicated, as do our emotions, and this also affects body energy. Another influence is how well (or how badly) we look after ourselves before mid-life. Poor lifestyle choices when we’re young might not produce an immediate effect because strong yang energy protects against damage - but that doesn’t mean we’ll escape the consequences later on, as this type of damage gradually accumulates and manifests when yang energy decreases.

From the biological point of view, the reason for mid-life decline of yang energy is slowing metabolism, a fundamental factor of weight gain. Slow metabolism causes the energy of other organs participating in the metabolic system – Liver, Spleen and Kidney – to slow down as well. Because many of us are busier at this life stage, we may have more stress, and complicated emotions. This can compound Liver energy stagnation. TCM believes this affects the metabolic system, and may cause fat deposits in the liver - yet another type of stagnation.

Low spleen energy affects water and food movement and transformation. Stagnation can easily occur if we don’t change the way we eat, which means eating a little less compared to when we were young.

Slower Kidney energy can affect the kidney’s detoxing ability, because it’s unable to flush waste as effectively.

The other factor with declining Kidney energy is

❃ Prevention is better than cure Can mid-life weight gain be prevented?

Yes - but it needs to start when we’re young. Prior to mid-life, we should always have adequate food and drink: adequate means a right amount, so not missing meals and then compensating by eating a huge one. Doing this is abusive to the body, as it can affect energy of the major organs.

Don’t over-exercise because this can overconsume the body energy. The other thing we need to be sensible about when we’re young is sexual activity as this consumes lots of Kidney essence, which will definitely affect you during mid-life and beyond.

When we head into mid-life, declining yang energy means our body constitution changes. We continue to consume energy, but the regenerative system slows down.

So we need to improve our yang energy and protect yin energy. One way to do this is to maintain emotional stability, as calmer Liver energy improves blood and qi circulation, which help Spleen and Kidney work more effectively on the fluid. Additionally: • Reduce food intake. Lower Spleen energy means we don’t digest well, so choose food that’s easy to digest.

• Exercise should be sensible and consistent, but it’s important to remember we’re heading into the period where our regenerative system is slowing down, so don’t overdo it.

• Avoid late nights as they weaken yin energy and cause imbalances, which affect the metabolic system and how we absorb food and water – something that potentially causes weight problems.

• I suggest mid-life people consider how frequently they have sex. Many women experience reduced interest, and sometimes men’s and women’s requirements are quite different.

Men wanting to have more sex doesn’t necessarily mean they’re not experiencing this natural slowing down; instead, yang energy may be out of control, which we call deficient fire due to the weaker yin energy. Overly consuming Kidney energy through sex reduces the Kidney’s ability to work with water, which is one problem behind weight gain.

All these factors should be considered together, because they act together. So if you have weight gain combined with fatigue, fluid retention, sleeping issues, I suggest consulting a TCM practitioner to help balance body energy. Mid-life is a transition between youth and old age. Our past actions affect what happens during this time, but our present actions greatly affect our future. We should look after ourselves during this period – not only for the reasons I’ve mentioned, but because it’s a beautiful time that we should enjoy to the fullest.

weaker Kidney essence, which can cause fatigue. In turn, this may affect Kidney fire, and when kidney fire is weakened it won’t burn the fluid efficiently.

According to five elements theory, Kidney is water; weak Kidney energy can cause water issues, one being that the body cannot effectively release water, creating fluid retention. If this worsens, the next stage is mucus stagnation, which blocks the circulation channel and weakens yang energy further.

Essentially, weight gain in TCM is a stagnation issue. In mid-life it may be the water and dampness stagnation due to slowing down of the yang energy.

This becomes a vicious circle: mucus is difficult to remove because it’s the development of excessive of body fluid; it also demands consistent yang energy, but this is weakened – and this is the reason weight gained in mid-life is harder to shed.

natureandhealth.com.au | 45 | April-May 2016

Yun Niu PhD (Oriental Medicine) is a member of the Australian Traditional Medicine Society. www.atms.com.au

Anti ageing special stay sharp

Get smarter Naturopath Teresa Mitchell-Paterson has five easy tweaks to help boost your brain power.

Balance blood glucose While diabetics are most likely to become hypoglycaemic, anyone over 40 can experience hypoglycaemic events due to metabolic changes.

Even slight hypoglycaemia causes dizziness, confusion or poor concentration, so keeping blood glucose levels in balance enhances the quality and duration of our intellectual performance. Aspirin, stress, drinking more than 100ml of alcohol daily, and any disease of the pancreas, liver or kidneys all affect blood glucose levels.

Eat good fats Avoid unhealthy saturated fats (but not the good fat from organic grass-fed meat, or coconut fat, which is a medium chain triglyceride that feeds the brain well) as they raise LDL cholesterol, which research suggests impacts our memory. Omega 3s increase synaptic signalling and brain plasticity, thus helping you to learn new things. Eat three portions of oily fish a week, including sardines as theyâ&#x20AC;&#x2122;re rich in choline, a nutrient associated with memory.

Monounsaturated and polyunsaturated fats present in nuts, seeds, and cold-pressed oils improve blood vessel health, which reduces the risk of brain damage and memory loss; they also benefit mild cognitive impairment, which can develop during the early 40s.

Heal with herbs

Food as medicine Fibre from wholegrains Increases alertness and lowers stress levels.

B-group vitamins Deliver oxygen to the brain, protect against free radicals, and help form acetylcholine, essential for memory.

Vitamin E In its alpha-tocopherol form (which is found in wholegrains), E boosts cognitive function.

Vitamin C The brain has the highest level of vitamin C apart from the adrenal glands.

Iron Low levels have a detrimental effect on IQ and cognitive function.

Zinc Poor intake interferes with memory. Take 10-15mg of elemental zinc a day or consume peanuts, red meat, and oysters.

Rosemary and sage head the list: just smelling them increases attention and mood, in one study, these herbs enhanced volunteers' long-term memory by 15 percent, and one capsule of sage oil improved their ability to remember lists of words by a dramatic 10 percent. Ginkgo improves memory by increasing blood circulation to the brain and dilating blood vessels in the brain, thus increasing oxygen supply.

However, this requires adequate iron levels. The recommended dose is 120mg, taken across the day in three doses. Withania lowers the stress response and, in turn, the glycaemic response and so enhances the amount of glucose entering the brain.

Shake it up Regular mental workouts are as vital as physical ones. Try new things that challenge you and take some mental effort: learn a new language, musical instrument, or sport, or tackle cryptic crosswords or Sudoku. Just 30 minutes of physical activity three times a week is enough to increase your brain power, according to Duke University researchers.

Exercise helps deliver glucose into the brain, and also gets the blood flowing to regions of the brain that increase your ability to plan, organise, and juggle different intellectual tasks at the same time, making it beneficial for anyone who needs to multi-task.

Naturopath Teresa Mitchell-Paterson (BHSc, AdvDipHom, AdvDipNutMed) is a member of the Australian Traditional Medicine Society. www.atms.com.au

natureandhealth.com.au | 46 | April-May 2016

Anti ageing special Trendwatch

Thyroid woes Subclinical thyroid problems are turning out to be the culprit behind many puzzling symptoms, says naturopath Teresa Mitchell-Paterson.

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O carry out its tasks of making two hormones - triiodothyronine (T3) and thyroxine (T4) and staying healthy, the thyroid needs iodine.

Unfortunately, Australian farmlands have very low iodine levels and this, plus the fact that iodine-rich foods tend to be those we don’t eat regularly, means many people are deficient. Around two percent of Australians have a diagnosed thyroid condition, but many others have undiagnosed subclinical thyroid conditions, typically low thyroid function. One study suggests about 20 percent of women over 60 have undiagnosed subclinical hypothyroidism, a condition far more common than hyperthyroid conditions.

What goes wrong?

To determine the presence of a thyroid condition, a medical test is necessary. Subclinical hypothyroidism is usually marked by abnormal thyroid stimulating hormone (TSH) levels, with T3 and T4 levels falling within normal range, or perhaps a little low.

Unfortunately, blood tests don’t always reflect low T3 and T4, and people can have a low thyroid effect in the heart where they suffer palpitations, but won’t know the thyroid is the cause because blood serum levels are normal.

Natural therapists determine low T3 and T4 by measuring body temperature each morning over a week and calculating the mean average: below 36.5 indicates the thyroid is not working optimally. You can try this yourself, but

ask your healthcare professional for advice if the results indicate a problem. And definitely speak to a professional if you have three or more of the typical symptoms: poor energy, low mood, weight gain, slower heart rate, intolerance to cold, some hair loss (usually the eyebrow’s outer tip), dry skin, muscle fatigue, constipation, and possibly swelling of the thyroid (goitre). Causes are multifactorial: • Heavy metals like mercury may interfere with thyroid function, because they occupy iodine receptor cells.

• Chronic long-term stress: there’s a strong correlation between high cortisol and thyroid function.

• Chronic inflammation.

• Gluten intolerance is seen frequently in those suffering thyroid conditions.

• People with autoimmune thyroiditis need to completely eliminate gluten for three to six months to allow the antibodies and gut inflammation to decrease. Consult a natural therapist to help. The thyroid regulates kilojoules burnt from food, so hypothyroidism may cause weight gain.

It controls cell replacement and also manages muscle contraction. Older people who suffer muscle cramps that don’t respond to magnesium may find they actually relate to low iodine and/or hypothyroidism.

❃ Care for

your thyroid Obtaining sufficient iodine is the key to thyroid health.

The easiest source is iodised salt: one-quarter teaspoon gives about 71mcg of iodine, about half the daily requirement (150mcg, 200 for women who are pregnant or breastfeeding). I suggest people also eat one nori sheet every second day, as it contains up to 2,000mcg of iodine. Other sources include oysters, seaweed, yoghurt, salmon, bread, and Cheddar cheese. Additionally: minimise stress to bring down cortisol levels; check for either coeliac disease or anti-gliadin antibodies; test for heavy metal toxicity; and use thyroidsupporting nutrients - zinc, omega-3 fatty acids, vitamin D, vitamin A, and B-group vitamins.

Traditionally herbalists use withania and gotu kola, but get professional advice rather than selfprescribing.

Teresa Mitchell-Paterson, BHSc (CompMed), MHSc (HumNut), AdvDipNat, is a member of the Australian Traditional Medicine Society. www.atms.com.au natureandhealth.com.au | 47 | April-May 2016

anti ageing special yoga for life

you young Yoga is famous for slowing the ageing process: you need only look to the wise Rishis and yoga masters of India as evidence, says yoga teacher Amy Landry.

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HE movement-based system of postures combined with high quality breathing creates an ideal environment for the body to heal itself through stress reduction.

Incorporating these five poses will help keep your body strong, supple, and soothed.

1.Viparita Karani: Legs Up The Wall The pose takes heaviness and stress out of the legs and feet, which is vital considering the amount of time in our lives we spend on our feet.

Spend around 5-10 minutes in this posture.

You could do it in bed, or against a wall with a yoga bolster underneath your pelvis. If you have shoulder or neck tension, place a folded blanket underneath your head to support.

2. Gomukhasana: Cow Face Pose Maintaining freedom and mobility in the shoulders is fundamental to avoiding ailments like frozen shoulder.

This posture can be performed seated or standing.

Extend the arms, one upward and one down by your side. Maintain equal length in the sides of your torso as you bend your elbows, and reach your hands behind your back. Clasping the fingertips (or use a belt between your hands), focus on turning your upper armpit inward, and your opposite shoulder blade back and in. Imagine your elbows are pointing straight up and down, not out on a diagonal. Keep your head centred, hold for a few slow breaths, then release and change sides. natureandhealth.com.au | 48 | April-May 2016

3. Vrksasana: Tree Pose A sense of stability is essential at any stage of life, and this posture is accessible for everyone.

Take your weight onto your left foot, then set your right foot onto the inner left ankle, calf, or inner the thigh (avoiding the knee). Keep your hips centred, sitting bones turned downward, and sides of the waist long. Hands can be on your hips, in a prayer position in front of the heart, or you could extend your arms up to challenge yourself a little more!

Keep your eyes focused and steady, regardless of the fluctuations within the body. Don’t forget to smile! When you’re ready, release and change sides.

4. Ardha Matsyendrasana: Half Lord Of The Fishes Pose Keeping the spine mobile in a safe way can be the catalyst to a long, pain-free life.

Sit, bending knees and bringing feet flat. Take your left foot to your right buttock. Bring your right foot to the outer left knee (place it inside if you have tighter hips or knee concerns). Put your right hand behind you for support - try not to lean back. Extend the left arm high on an inhale. As you exhale, bring your left elbow down to hook around the right leg as you take your twist. Turn your head and gaze over the right shoulder. Use your breath - sit tall on the inhale, and twist gently around deeper on the exhale. Release, and repeat on the other side.

5. Adho Mukha Svanasana: Downwaard Facing Dog Pose One of the best known yoga postures, this has many benefifits, maintaining strength and mobility for legs, shoulders, and spine, and aiding circulationn and co-ordination. A true gem!

Start on your hands and knees, hands shoulder-width ap part with fingers spread wide, and knees hip-width apart. Tuck your toes, and lift your knees uup. Send your outer hips upward to the sky, and gently move your chest towards your toes to keep the inverted V shape. If the hamstrings or shoulders are tight, bend your knees a little. Relax the heels and head, hold for a few gentle breaths, and then release back to all ffours.

Visit Amy at www.amyelandry.com natureandhealth.com.au | 49 | April-May 2016

anti ageing special youth-boosting juices and smoothies

Elixirs of youth Wouldnâ&#x20AC;&#x2122;t it be nice if there was an enchanted drink that made us look and feel younger? These nutrient-dense recipes from Margaux J. Rathbun do just that.

natureandhealth.com.au | 50 | April-May 2016

anti ageing special youth-boosting juices and smoothies

Smooth skin smoothie By nourishing your body on the inside with foods packed with antioxidants, vitamins, and minerals, we can fight off harmful free radical and slow the ageing process.

“He who gives food, gives longevity, pleasant complexion, happiness, stamina and intelligence.” Buddha

• 1 handful of organic blueberries • 3 organic kale leaves • 1 organic apple, sliced into pieces with seeds removed • 1 tablespoon chia seeds • 1 tablespoon cold-pressed extra virgin coconut oil • 1 cup coconut milk

Refresh and restore As we age, it is vital to rid our bodies of toxins and chemicals that negatively impact our health. This recipe’s detoxifying ingredients not only cleanse your system, but nourish all of the systems in your body.

• • • •

1 handful of organic spinach 1 organic mango, peeled ½ organic cucumber 1 sprig of organic fresh mint

Gorgeous greens Leafy greens are rich in vitamin K, which is critical for preventing age-related conditions like cardiovascular disease, bone fragility, and kidney calcification.

• • • • • • •

1 organic cucumber 1 handful organic watercress 2 large organic kale leaves 1 sprig of organic mint 1 organic green apple 1 inch piece of organic ginger ¼ of an organic lime, with skin

Circulation sensation As we age, poor circulation can get worse if we aren’t giving our body the proper nutrients. This easy and delicious smoothie contains nutrients to help warm you up from the inside out.

• • • • • •

1 cup coconut milk 1 inch piece of organic ginger, peeled 2 teaspoons turmeric powder 1 banana ½ organic apple, sliced 1 tablespoon whole husk psyllium

Pantry heroes Stock up with these powerful foods, proven to reduce the signs and appearance of ageing. Yum! Garlic: Due to its antiviral, antibacterial, and antifungal properties, garlic is a powerhouse when it comes to killing viruses, parasites, and yeast infections. It has also been shown to relax and enlarge the blood vessels to improve blood flow to your heart.

Broccoli: This nutrient-dense superfood contains the highest amount of isothiocyanates (cancerfighting compounds) of all the crunchy vegetables available. It also reduces your risk of getting breast, bladder, lung, and prostate cancer.

Chlorella: Rid your body of harmful heavy metals by supplementing with this

single-celled, fresh water algae plant.

Not only does it aid in detoxification, chlorella has been shown to help boost immunity, improve digestion, and reduce the risk of cancer.

Blueberries: They contain a variety of nutrients to reduce your risk of cancer, heart disease, and stroke.

They also have been shown to protect the body from Alzheimer’s and other neurological diseases.

Onions: Worried about wrinkles?

Onions are rich in quercetin, a powerful antioxidant to help your skin stay wrinkle-free. They are also beneficial for providing the body with sulphur-rich phytochemicals to slow the ageing process throughout our body.

Margaux J. Rathbun, B.S., N.T.P., is a certified nutritional therapy practitioner, media nutritionist, and the creator of Authentic Self Wellness. www.authenticselfwellness.com

natureandhealth.com.au | 51 | April-May 2016

Anti ageing special outsmart your age

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Natural anti-agers Tips and tricks to keep you looking and feeling your youthful best, from naturopath Teresa Mitchell-Paterson.

❃ Stand up straight!

Try yoga and Pilates to increase spine flexibility and maintain height, because as we age, the spine compacts a little. Step up strength training to increase muscle tissue so it exceeds the amount of fat you carry, as this can make you look younger.

Supple joints, great posture, a spring in your step – these make a difference to how people perceive your age.

HE first thing people notice about you and your age is your skin, so stay out of the sun as much as possible, because even mild doses of sunlight cause a natural ageing, increasing the appearance of very fine wrinkles and decreasing the skin’s tensile strength. Other factors that cause skin ageing include: chemicals in the atmosphere, in food and in personal-care products; imbalanced hormones oestrogen in women and testosterone in men; and inflammatory factors, which can be anything from food to excessive exercise.

Eat pretty Vital for outsmarting skin age is antioxidant intake, with resveratrol the star performer thanks to a polyphenol called phytoalexin, which prevents photo-ageing. Being oestrogenic, resveratrol works very well for women. It’s anti-platelet, enabling blood to flow freely to reach the extremities, including facial skin; it’s anti-inflammatory; and it even has the ability to activate the longevity genes.

Red wine is a good source of resveratrol, with the darker wines having the highest content. However, we’re talking about just 150ml of wine: consuming more actually accelerates skin ageing. Grape juice has exactly the same content of resveratrol, while the herb polygonum cuspidatum, or Japanese knotweed – an ingredient in many anti-inflammatory formulas – contains even more. Other sources include blueberries, bilberries, cranberries, mulberries, boiled peanuts in the shell, and cocoa powder. Eating a wide range of vegetables and fruit supplies a range of antioxidants, including vitamin C needed for collagen production, with red and green capsicums, broccoli, Brussels sprouts, kale, strawberries, pineapples and kiwi being the best sources.

Have linoleic acid from safflower, hemp, or sunflower oils, balancing it with linolenic acid (omega 3) as excess linoleic acid can age skin. Keep intake of saturated fat low. Wash your face with pure castile soap and apply coconut or other natural cold-pressed oils to replenish the natural oils. Or seek out skin creams containing chitin, the principal component of the exoskeleton of crustaceans and bugs, which reduces fine lines when taken internally or applied topically. It needs to be used in combination with good sleep, because appropriate levels of melatonin can actually reduce your skin ageing. Vitamin E and beta glucan, the soluble fibre from oats, also reduce skin ageing. A four-week trial testing those four factors found an improvement in skin elasticity and the surface fats of the skin, both of which make skin look youthful. Reduce consumption of highGI foods as they’re related to cross-linked elastin problems that occur in rapid skin ageing.

Teresa Mitchell Paterson (BHSc CompSci, MHSc HumNut, AdvDipNat) is a member of the Australian Traditional-Medicine Society. www.atms.com.au

natureandhealth.com.au | 52 | April-May 2016

Anti ageing special focus on protein

High-protein diets These are in the news right now, and popular as a weight-loss tool. Naturopath Teresa Mitchell-Paterson examines the pros and cons.

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EIGHT loss is the main reason people try a high-protein diet. However, this can be misleading: gram for gram, protein contains the same kilojoule count as carbohydrate, so if you simply replace carbohydrate with protein you may achieve some weight stabilisation, but too much protein can actually cause weight gain. To lose weight, you need to eat smaller amounts: about 100g of beef or lamb; 120g of chicken; 200g of fish. It's certainly not about having a 300g steak three times a day!

The idea behind high-protein diets is to reduce the effect of carbohydrates on blood glucose levels, because reducing the hormone insulin lets the body access stored fat as a source of energy.

This process, known as ketosis, is not dangerous, but if sustained over a long period – say, six months – it may give cause some health issues.

Studies longer than six months haven’t been conducted so we don’t know the long-term effects.

A high-protein diet dramatically reduces intake of dietary carbohydrates, which means eliminating not only grains, but also many fruits and vegetables. Banned are bread, rice, lentils,

root vegetables, peas, corn, apples, bananas, mangoes, pears, pineapple, watermelon, all dried fruits, and all foods containing added sugars. In considering carb-free vegetables, think leaves and stems. Low-carbohydrate fruits include berries, rockmelon and honeydew.

So it's quite limited, which means minerals, vitamins, phytochemical and fibre intake won’t be optimal. For this reason, high-protein diets are not recommended for anyone who suffers constipation or bowel diseases such as IBS. While a little psyllium can help, some people find this causes wind. You’ll certainly need additional vitamin B6 as it assists in producing hydrochloric acid, higher levels of which are required to break down the larger quantities of protein. Some contention exists about possible bone loss, but studies suggest if you get plenty of calcium through dairy, seeds, and edible fish bones, this might not be the case.

Teresa Mitchell-Paterson, BHSc (CompMed), MHSc (HumNut), AdvDipNat, is a member of the Australian Traditional Medicine Society. www.atms.com.au

natureandhealth.com.au | 53 | April-May 2016

❃ High protein = high fat?

High-protein foods may also be high in fat, e.g. eggs, butter, oils, full-fat cream, nuts. So will cholesterol levels increase as well? Research suggests no – at least in the short term, say three months - and we know weight loss from any diet leads to a reduction in cholesterol levels. Interestingly, triglycerides reduce with a high-protein diet, so that’s a bonus. Ketones and medium-chain triglycerides provide energy for the brain and muscles, but not to the same level as carbohydrates, so it's unwise to perform sustained cardiovascular workouts unless you’ve been specifically trained to be fat-adaptive. Read labels before buying high-protein or low-carb snacks as low-carb does not automatically mean lowkilojoule. Many are loaded with resistant starches, sugar polyols, and flavour chemicals. If protein powders are used, choose pure protein rather than flavoured.

Caution: high-protein diets are not recommended for pregnant or breastfeeding women, children, people with kidney disease, and anybody taking prescribed medication because some interfere with insulin and glucose.

anti ageing special personal power

Reclaim your power!

When you own your personal power, you have a choice: to either be a victim or to take responsibility for your life. Lisa Phillips shows you how.

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ANY of us, consciously or unconsciously, give our power away to other people. Instead of recognising that we always have a choice, we keep ourselves stuck by blaming other people or situations for the way we feel or how our lives have turned out. Other ways you might give away your power include: allowing other people to dump a ‘guilt trip’ on you; taking responsibility for other people’s problems; going against your own best interests; allowing other

Reclaiming and owning your personal power is about recognising that nothing and no one can actually control or influence you - unless you allow them to.

Top tips • Don’t allow other people to have an unhealthy level of influence and control in your life.

• Remind yourself that getting angry and resentful at someone else will not change a thing.

• Recognise that if someone is critical towards you, you don’t have to believe what they say.

• Believe that a situation will change, when you change.

people to control, manipulate or abuse you; complaining about things but doing nothing to change them; always blaming other people for what is happening in your life.

People who choose to give away their power will often use statements such as: “It is my parents’ fault that I have no confidence”; “I can’t go out for a night out; my partner wouldn’t like it”; or “If only I could lose more weight, I would feel much happier.” In fact, at any given time you have a choice about how you react to, or feel about any situation. For example, you can continue to blame your parents for the programming you received as a child or you can choose to take responsibility and do something positive about it. Every time you allow negative feelings, fears or other people’s opinions to

block you from moving forward, you are also choosing to give your power away.

Reclaim your right I like to think that personal power is like a big bus adventure: you can choose to sit in the driver’s seat of your life, going to places that make you happy, and generally driving your life in the direction you want to go - or you can choose to give your power or driver’s seat over to another person, allowing them to influence how you behave, where you go and ultimately, how happy you are. Think about your life as it currently stands: are you driving your own bus or are you sitting in the back seat allowing other people to take control? To what or whom have you given your power? Are you going to continue to feel powerless or will you do something about it?

There are many ways you can start taking back your personal power. First, notice how regularly you relinquish your power and recognise that most of the time it really doesn’t feel good in your body, either. In times when I feel I have given away my power, I ask myself, “What three things do I need to do right now that will allow me to take back my power?”

These are often not huge actions, just little mindset changes or small steps. Another great way to reclaim your personal power is to begin to take a few seconds’ breathing space before reacting or agreeing to do something.

In these few seconds, you can ask yourself: Am I choosing to give my power away and do something that is not in my best interest? Am I doing what I want to do or what other people want me to do? What needs to happen right now for me to reclaim my power?

natureandhealth.com.au | 54 | April-May 2016

anti ageing special personal power

Case study: Mary’s mum Ever since Mary was small, her mum had criticised her appearance and weight. As an adult, after visiting her mum, Mary often felt upset and resentful, but she never felt she could do anything about it, so the pattern continued.

To whom has Mary given her power? Her mum! Rather than speaking up, Mary has chosen to hand her power over. So, it is Mary who ends up upset and her mother really has no idea of the hurt she has caused.

It may seem easier for Mary just to wish her mother would change, but unfortunately we can’t change other people. If you are sitting around waiting for something to change in order for you to feel better, you have given your power away to someone else - and you may have a long wait! The fact is, Mary’s mother may never change. So, rather than wishing for this to occur, Mary could make a conscious decision to take back her power by: • Being assertive and telling her mother about how this behaviour is affecting her.

• Requesting that her mother stop her critical attitude.

• Putting some distance between herself and her mother for a while.

• Ignoring her mother’s comments.

• Choosing not to allow the critical comments to upset her so much.

• Working on her own selfconfidence so the comments don’t bother her any more.

Can you see that there is always a choice, and any of the above options would mean that Mary is choosing to take responsibility for her own life and take back her power? natureandhealth.com.au | 55 | April-May 2016

anti ageing special interview

Ageless inspiration Pamela Allardice meets nutritionist and social media powerhouse Roslyn Uttleymoore, who is proof positive that the best is yet to come.

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OSLYN Uttleymoore’s career has spanned fashion, photography, and now the fields of health and nutrition – through all of them, the vibrant threads of creativity, motivation, inspiration define her life and work. Now, with social media growing faster than a speeding bullet, Uttleymoore has created an easy, accessible website and popular health blog, providing content and expert tips to help people maximise their health potential, and also assist individual businesses to grow to the successful level they deserve.

“When it comes to staying young, a mind-lift beats a facelift any day!”

My home is …

Caloundra, Queensland – and also Kauai, Hawaii.

My family is … my loving, adoring husband of 30 years.

I de-stress with … a 1.25 kilometre swim in the pool every day. Plus, I like to ride my bike and get outdoors.

The thing that keeps me awake at night is … nothing, actually!

My mum was right about … ensuring that I knew I was loved.

My mum was wrong about … nothing – she did her best.

The creative practice or spiritual belief that makes me feel most grounded is … using the principles of Huna, the ancient Hawaiian philosophy.

I am inspired by … being in nature.

The turning point that saw me start my website and blog was … owning our own health retreat, Aloha Mana in Buderim, where we offer raw food workshops, Hawaiian lomi lomi massage, colonic hydrotherapy, and nutritional consultations. I am motivated by inspiring others to take steps to improve their own health journey.

The key techniques and remedies that I recommend are … eating a balanced, fresh diet, focusing on fruit and vegetables and occasionally fresh fish, and complementing this with the nutritional supplements Hawaiian Pacifica Spirulina and Hawaiian Natural Astaxanthin. At age 60, I consider that preventing inflammation in my body is paramount to my being able to maintain my healthy and active lifestyle. I also have regular three-monthly live and dry blood tests, to confirm my health on the inside.

The thing that makes me angry is …

I don’t do anger – it doesn’t serve me any purpose at all.

My life motto is … it just is.

My hobby is … photography.

As a child, I thought when I grew up I would be … happily married – and I am!

If I could say one thing to myself at age 18, it would be … focus on eating fruit and vegetables, and you won’t have to suffer the next 30 years battling a see-sawing weight issue.

If there is a heaven, I would like St Peter to say to me … “Your mum is over there waiting for you, and so are all your fur babies.”

natureandhealth.com.au | 56 | April-May 2016

anti ageing special interview

❃ 6 favourites Book The Power of Now,

by Eckhardt Tolle Movie Romeo and Juliet – the Franco Zeffirelli one Word Balance Song My Heart Will Go On Time of day Very early morning – between 4 a.m. and 5 a.m.

Sound Silence natureandhealth.com.au | 57 | April-May 2016

food + nutrition feeling fruity

natureandhealth.com.au | 58 | April-May 2016

Pretty spoons Try these simple, luscious desserts from Michele Cranston that combine indulgence and flirty fruitiness in every spoonful.

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HEN I set out to write A Simple Table, it wasn’t to be a book about clever food – there were to be no culinary gymnastics, no sous vide or liquid nitrogen party tricks, and no mention of the word ‘diet’ – just food made with accessible ingredients, that is easy to come home to and to share.

Spice-poached quinces I love the flavour of quince, whether it’s poached, as in this recipe, or slow-roasted to ruby perfection in the oven.

• • • • • • •

110 g sugar 2 tablespoons honey 2 fresh bay leaves 2 star anise 1 vanilla bean, halved lengthways 3 large quinces whipped cream, to serve

1. Put sugar, honey, bay leaves, star anise and vanilla in a saucepan with 500 ml water. Stir over medium heat until sugar has dissolved.

2. Peel the quinces, then cut each one into eighths and core the segments. Add the segments to the syrup and add enough water

to ensure the quinces are covered. Dampen a piece of baking paper with water and press it over the quinces.

3. Cook over medium heat until syrup comes to a slow simmer.

Reduce heat, cover the pan with a lid and cook for a further 3½ hours, removing the bay leaves after the first hour. When cooked, the segments should be soft and the syrup and quinces a wonderful rose colour.

4. Serve quinces with whipped cream. Drizzle some of the syrup over the cream.

Serves 6

natureandhealth.com.au | 59 | April-May 2016

I admit that I buy quinces for decorative purposes. I pile them in a bowl for display their sunny yellowness makes me smile and they smell amazing.

food + nutrition feeling fruity

❃ Mandarin granita For some reason, when it comes to desserts, the mandarin is a somewhat unloved and mostly forgotten fruit. This is perfect after a particularly rich meal.

• • • • •

220 g caster sugar 375 ml fresh mandarin juice 2 tablespoons lime juice 60 ml dark rum 90 g pomegranate arils, to serve

1. Put the sugar in a saucepan with 750 ml water. Bring to the boil, then reduce heat and simmer for 5 minutes, stirring to ensure sugar has dissolved. Remove pan from the heat and cool.

2. When syrup is cool, stir in the mandarin juice, lime juice and rum.

Pour into a shallow metal container and freeze for 1 hour.

3. Using a fork, scrape the ice from around the edges back into the liquid, then return to the freezer.

Repeat this process another three times, or until the granita looks like crushed ice.

4. To serve, spoon the granita into six chilled dessert glasses and top with pomegranate arils.

Serves 6

Spiced yoghurt with grilled figs The yoghurt can also be served with fresh berries, poached stone fruit, or stewed apple.

If the fruit is a little tart, add some honey.

• • • • • • • • •

125 ml thin cream 2 cardamom pods, crushed 1 cinnamon stick ½ vanilla bean, halved lengthways 4 thick slices fresh ginger 500 g Greek-style yoghurt 6 figs, halved 1½ tablespoons light brown sugar honey, for drizzling (optional)

1. To make the spiced yoghurt, put the cream in a small saucepan with the cardamom, natureandhealth.com.au | 60 | April-May 2016

cinnamon, vanilla and ginger.

Simmer over low heat for 5 minutes, then remove from heat. Set aside to cool.

2. When cool, strain the spiced cream into a bowl and add yoghurt. Stir to combine and cover with plastic wrap. Refrigerate until ready to serve.

3. Heat grill to high. Line a baking tray with baking paper. Put figs on the prepared tray, cut side up, and press brown sugar into the cut surface. Grill figs for 4 minutes, or until the sugar starts to caramelise. Serve figs with the spiced yoghurt and an optional drizzle of honey.

Serves 6

food + nutrition feeling fruity

Flavoured syrups Flavoured syrups are a great way to add a bit of glamour to a simple fruit salad or a selection of seasonal fruit.

Pineapple with ginger and cardamom syrup This is a wonderfully aromatic syrup that you could pour over any tropical fruit, but I think that it’s most suited to the slightly acidic nature of pineapple.

• 75 g sugar • 4 cardamom pods, crushed • 2 cm piece fresh ginger, peeled and thinly sliced • 1 vanilla bean, halved lengthways • 2 tablespoons lime juice • 1 fresh pineapple • mint leaves, to serve 1. Put sugar, cardamom, ginger, vanilla and lime juice in a saucepan with 80 ml water.

Bring to the boil and then reduce heat and simmer until sugar has dissolved. Set aside to cool before pouring into a jug. Chill until ready to use.

2. Remove skin from the pineapple and cut flesh into 2 cm dice. Put pineapple in a bowl and pour over the spiced syrup.

3. Serve the pineapple with fresh mint leaves and, if you like, lime or mango sorbet.

Serves 6

Passionfruit and lime syrup 1. Put 220 g sugar and 250 ml water in a small saucepan. Add 1 small stem of bruised lemongrass and bring to the boil, then reduce heat and simmer for 5 minutes.

2. Stir 125 ml passionfruit pulp into the hot syrup before removing from heat. When cool, remove the lemongrass, add 2 tablespoons lime juice and store in a glass jar or bottle in the refrigerator.

Mandarin skin doesn’t lend itself to zesting and it isn’t as easy to juice as an orange - but its flavour is worth celebrating.

Chilli and vanilla syrup 1. Put 220 g sugar and 500 ml water in a small saucepan.

Split 1 vanilla bean lengthways. Remove and discard seeds from 1 long red chilli and finely chop. Add the split vanilla bean and chopped chilli to the pan and bring to the boil, then reduce heat and simmer for 10 minutes.

2. Remove pan from the heat and leave to cool, then stir in 1 tablespoon lime juice.

Michele Cranston has been cooking and food styling for 25 years; she is also the author of A Simple Table (Murdoch Books, $39.99), available in all good bookstores and online, from which these recipes are reproduced with kind permission.

natureandhealth.com.au | 61 | April-May 2016

food + nutrition simplicious!

Sarah says Sarah Wilson - who taught the world how to quit sugar – shares her awesome abundance bowls from her new book, Simplicious.

• 1 frozen stock cube or 1 tablespoon water • 3 strawberries and/or radishes, sliced • shaved Parmesan and chopped hazelnuts (preferably activated), to serve Heat the oil, butter or ghee in a small saucepan over a medium heat.

Sauté the grated vegetable ‘rice’ for 1 minute, then deglaze with stock or water. Serve with strawberries and/or radishes, a smattering of Parmesan and chopped hazelnuts and a dollop of dressing.

Rainbow gado gado • • • • •

1 cup grated beetroot (or red cabbage) 1 cup grated pumpkin 1 cup grated carrot 2 boiled eggs, halved 1 tablespoon each natural peanut butter, miso paste and coconut milk, whisked together • toasted peanuts and coriander leaves, to serve

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HESE one-plan, two minute melanges are my standard lunch (or breakfast or dinner) fare. I mostly make them on a whim, but here’s a guide to how I shape them: • Start with 3 serves of veggies. Saute in oil or sweat in 2 frozen stock cubes or ferment brine.

• Add 1 serve of protein – 2 eggs, a palm-size portion of meat, or 1 cup prepared legumes.

Deglaze, if required, with a big splash of ferment brine or apple cider vinegar, or lemon juice.

• Stir through 1-3 tablespoons of fat – dressing, oil, cheese, or avocado. As you all know, you need saturated fat to absorb essential vitamins A, E, K, and D and to digest meat protein.

You’re wasting your time without it.

• Add an enzyme kick. 1-2 tablespoons fermented veggies or enzyme-rich food like sprouts or bitter vegetables.

• Flavour-bomb. Top with kale flakes, celery seed salt, capers, dulse flakes, fresh herbs, etc.

Pretty spring risotto • 1 teaspoon olive oil, butter or ghee • 3 cups grated spring veggies (asparagus, zucchini, broccoli, fennel bulb and stalks)

Arrange grated veggies in a bowl, top with the eggs and dressing and scatter over the toasted peanuts and coriander.

Nori roll in a bowl • 4 asparagus spears • ½ cup cooked buckwheat, cooked quinoa or cauliflower ‘rice’ • 90 g can pole-and-line-caught tuna • 2 radishes, sliced • ½ avocado, sliced • 1 nori sheet, crumbled, or 2 teaspoons seaweed dukkah • TMT Dressing (turmeric, miso, tahini), to serve • 1 teaspoon black sesame seeds Blanch asparagus in boiling water for a few minutes (or zap in the microwave). Place the buckwheat, quinoa or cauli rice in a bowl.

Top with the fish, radish, avocado, sprouts, nori or dukkah and asparagus. Spoon over dressing and sprinkle with sesame seeds.

Make it vegetarian: Replace the fish with 100g fried tempeh strips.

natureandhealth.com.au | 62 | April-May 2016

I’m not a fan of soy - but tempeh is fermented, which breaks down problematic phytic acid.

❃ My nutrition

principles

For the past 50 years, ‘nutritionism’ has complicated things to the point that most of us have no idea what to eat. My mantras are: 1. Eat for gut health. I focus on food-prep techniques that build the gut microbiome and aid digestion: fermenting, sprouting, preserving enzymes and minimising toxins.

2. Opt for the most nutrient-dense option.

My recipes include carbs and legumes and soy, which contain anti-nutrients. But rather than eliminating these foods, I focus on preparing them properly and veering towards more nutritious options.

3. Eat like your grandmother (or greatgrandmother) used to. Sixty years ago we ate an appropriate amount of sugar and metabolic diseases were almost unheard of.

4. Go slow and low. Cook slow and at a low temperature to preserve enzymes and maximise nutrients. Eat slow to maintain mindfulness and elegance and good gut health.

5. And yes, JERF Just Eat Real Food, people.

These recipes are reproduced from I Quit Sugar: Simplicious by Sarah Wilson (Pan Macmillan, RRP $39.99).

food + nutrition the ayurvedic diet

Divine doshas Predominant dosha

Are you eating according to your unique energy pattern? Naturopath Teresa MitchellPaterson explains why you should be.

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CCORDING to the ancient healing system of Ayurveda, we’re each made up of the three different energies, or doshas, called Vata, Pitta and Kapha. The manifestation of our life force, the three doshas work together to control every bodily function, although one or two doshas tend to predominate. When our doshas are balanced, we’re healthy. When the balance is disturbed, health issues arise.

While Ayurveda is a highly complex system involving many factors, eating according to your predominant dosha can certainly go a long way to keeping them in balance.

Naturopath and ATMS member Teresa Mitchell-Paterson has a Diploma of Ayurveda. www.atms.com.au

Body/mind type

VATA ether and air

PITTA fire

KAPHA water and earth

Sensitive by nature, artistic, quick-witted, imaginative, Vata has a thin build and a dry, olive skin. Efficient and energetic, Vata often takes on too much. The combination of this, their desire to get things done quickly, and their tendency to worry, may lead to stress and exhaustion. Often hungry and ready to eat at any time, Vata suffers from a digestion that’s inclined to be irregular and gas-forming. However, they rarely gain weight. Unbalanced Vata is affected by the cold and prone to arthritis, joint problems, and nervous conditions.

Intense, demanding, passionate, energetic, outgoing and extroverted, Pitta is medium height and weight, with good muscle tone and a fair complexion. Leadership and planning skills are exceptional, although they’re inclined to be impatient, judgemental, insensitive, quick-tempered and intolerant of fools. Pitta generally doesn’t handle stress well, and when under stress is inclined to overeat. Out of balance, Pitta becomes volatile, aggressive and irritable. Imbalance increases their susceptibility to fever, inflammation, and rashes, and also upsets their normally strong and efficient digestion. For this reason, when Pitta is stressed, angry or frustrated they should delay eating until they’re calmer.

Short and sturdy with good stamina, Kapha can go without food for lengthy periods. They gain weight easily, but exercising vigorously every day will help guard against this. Loyal, dependable, compassionate, loving, and forgiving, Kapha is not easily stressed. Sometimes, though, they can be too laid back; this causes them to become mentally and physically sluggish, something that requires strong motivation and an injection of energy to overcome.

Depression, nausea, and mucous congestion manifest when Kapha is out of balance.

natureandhealth.com.au | 64 | April-May 2016

To maintain balance Consistency and routine help ground Vata and conserve energy, so try to wake up, exercise, eat, and go to bed at around the same time every day. Ideally, Vata should sit down for each meal and eat it mindfully rather than eating on the go, as this greatly benefits digestion. Vata does best with warm, moist foods in small portions – sautéed (in ghee or coconut oil), steamed or boiled. The more ingredients on the plate, the harder the meal will be to digest. Don’t overeat, and eat only when you are calm. Avoid all processed foods, “windy” beans and vegetables, and cold, raw or dry food, such as crackers or cereal. Salads – dressed with oil – should be eaten mainly in summer. Sweet, sour and salty flavours should be favoured over pungent, bitter, and astringent. Use spices in moderation to strengthen the digestive system. Rice and wheat are the best grains, followed by oats. Mung and red lentils are good, as is tofu – provided you can digest it. Have sweet fruits, and eat dried fruits only if they’re thoroughly soaked. Similarly, soak nuts to soften them, or grind them, as nuts can be hard on the digestion. Avoid coffee, which is too stimulating. Instead, drink herbal teas, warm water or warm milk. An occasional glass of alcohol to help you unwind is fine.

Pitta dislike missing meals, and in fact should neither miss a meal nor go hungry. Snack on foods such as oatcakes with fresh soft white cheese or hummus, fresh fruit, dried fruit, especially dates, and crudites. Focus on cooling foods, such as whole grains, fruit, fruit juices, milk, coconut, root vegetables and salads rather than hot, spicy dishes and condiments. Eat plenty of raw vegetables and salads, particularly in summer, using lemon-based dressings. Meat, alcohol and tobacco are heating.

Obtain most of your protein from plant sources such as mung beans and tofu, and when you do eat meat, choose lighter white meat. However, avoid shellfish and egg yolks. Favour sweet, bitter and astringent flavours, as salty, sour, pungent foods cause imbalance in Pitta. Avoid tomatoes, yoghurt, vinegar, pickles, chillies and yellow cheese. In summer, avoid coffee, black tea and hot drinks. Choose herbal teas, lassi, milk, and fruit juice, especially pomegranate juice.

Because too much sleep negatively affects Kapha constitution, they should limit it to no more than eight hours a night, and avoid napping during the day. Waking by six a.m. helps avoid lethargy, and deep breathing exercises give an energising start to the day. Plant protein is best for Kapha. They do not need animal protein as it’s both heavy and hard to digest. For those who can’t live without meat, choose chicken, turkey or white-fleshed fish and eat in moderation. Emphasise pungent, bitter and astringent flavours, and reduce the sweet, sour and salty. Meals should be warm, freshly cooked, light, a little dry in quality, and cooked with little fat. Eat small portions, and don’t eat again until the meal is fully digested. Lunch should be your main meal. Eat raw salads only in summer, at lunchtime, as Kapha has difficulty digesting them. Avoid all products with refined sugar, yeasted breads, deep-fried foods, alcohol, and dairy products. Cottage cheese and goat’s cheese occasionally should be fine, but monitor your reaction to them. Drink spiced teas and, in summer, spiced lassi rather than cold and fizzy drinks. Pumpkin seeds and sunflower seeds are preferable to nuts. Grind nuts when you need to eat them. Try not to turn to food when you’re stressed.

natureandhealth.com.au | 65 | April-May 2016

food + nutrition food as medicine

Kitchen cures Nutritionist Margaux J. Rathbun has helpful advice on what to eat for what ails you.

blood pressure (this is what happens when your heart contracts) and diastolic blood pressure (where your heart relaxes), thanks to four hearthealthy compounds which all reduce blood pressure: peptides, fibre, alpha linolenic acid (ALA), and lignans. Add flaxseed oil to your morning smoothie or a salad dressing, or sprinkle the ground seeds over yoghurt.

Anxiety Chamomile tea promotes calm and significantly reduces anxiety and depression. A study from

Chamomile tea contains spiroether, a strong antispasmodic that relaxes tense, aching muscles and eases period pain the University of Nottingham has shown that chamomile relaxes blood vessels and smooths out muscle fibres, thanks to three compounds found in this plant: luteolin, bisabolol, and apigenin.

Rooibos tea is another option: made from the African red bush, it has a balancing effect on the body’s main stress hormone, cortisol.

Fatigue

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HERE could be a chemist’s dispensary hiding in your house – but it’s not in your bathroom.

Your pantry is a treasure trove of healing remedies to help you feel better naturally.

Dry skin

Margaux J. Rathbun, B.S., N.T.P., is a certified nutritional therapy practitioner, media nutritionist, and the creator of Authentic Self Wellness. www.authenticselfwellness.com

Avocados are packed with beneficial monounsaturated fats and vitamin E to protect skin from free radical damage. And don’t just eat them (guacamole, anyone? Yum!); you can also massage the mashed flesh into your skin and leave for 15 minutes, then rinse off with warm water – you’ll notice the difference in your skin’s texture immediately. Coconut oil is another boon for dry skin, increasing hydration while reducing water loss. Gently rub a little into skin, and let it work its magic!

High blood pressure According to a study published in Hypertension journal, eating flaxseed reduces both systolic

Have a glass of lemon water first thing in the morning – it has just as much of an energising effect as coffee, because it is alkalising. When the body is in an acidic state, it is more prone to fatigue. Lemons are also packed with vitamin C to boost immunity and stimulate brain function.

Constipation There’s nothing worse than feeling backed up, gassy, and bloated. Fight back with fibre! One of the easiest ways to get more fibre in your diet is to supplement with whole husk psyllium, which is rich in both insoluble and soluble fibre. Insoluble fibre doesn’t dissolve in water, but moves quickly through your digestive system, acting as a bulking agent and improving regularity. Soluble fibre, however, does absorb water and forms a gel-like substance that traps food, sugar, cholesterol, and fat in your stomach, before they are eliminated via the stool. Another benefit of upping your fibre intake is that it keeps you feeling full for longer, allowing your body enough time to digest what is already in your stomach. Simply add the powdered husks to water or juice, or use in baked recipes like muffins.

natureandhealth.com.au | 66 | April-May 2016

food + nutrition food q+a

Food Q&A Expert answers to your questions about food, nutrition, and diet.

many people can tolerate the prolamin in oat gluten. The total protein in oats is much lower than in other grains, which means they contain slightly more carbohydrate and less protein. Corn, millet, rice and sorghum are naturally gluten-free, although corn is a high-reactive grain. Seed-like grains including amaranth, buckwheat and quinoa are also gluten-free.

Fluoridation facts

Bust the beer belly

Q. How safe is fluoride in our water supply?

A. Few issues are more contentious than water fluoridation: arguments for and against have raged since it was introduced in the 1950s. Hopefully a new review by the NHMRC will clarify things (www.nhmrc.gov.au/health-topics/health-effectswater-fluoridation). A University of Sydney team is now updating the evidence from the NHMRC’s 2007 review into fluoridation safety and efficacy to include recent studies and their relevance to Australia. The objectives of the current evidence evaluation are: first, to critically appraise the Cochrane review by Iheozor-Ejiofor et al, whose objectives are to evaluate the effects of fluoridation for preventing dental caries, and the effects of fluoridation on dental fluorosis; and second, to undertake a systematic review to identify and evaluate evidence on possible health effects of fluoridation not covered by the Cochrane review.

The Fluoride Reference Group, established in 2014, will consider the outcomes of the evaluation and advise on their relevance for Australia, given that concerns regarding water fluoridation vary across international and geographic regions.

Results are expected to be released in mid-2017.

Q. What is ‘central adiposity’?

A. Central obesity is linked to modern lifestyle diseases such as obesity, type 2 diabetes, cardiovascular disease, and Alzheimer’s. The fat that accumulates is not subcutaneous (under the skin and in muscle) but visceral (inside the stomach cavity, packed around the organs). Your waist measurement is the best indicator of central adiposity: in women, it should be less than 80cm, men 94cm. Excess alcohol is directly associated with central adiposity, which is why it’s dubbed ‘beer belly’. One 160ml glass of wine contains 454 kJ, while a “middie” (285ml) of beer has 433kJ. Three to four drinks over the evening means you’re consuming more energy than you can burn. High meat intake has been associated with abdominal adiposity. Women should eat no more than 100g of red meat per serve, and men 120g, three to four times a week. Limit fruit intake to two serves a day as excessive fructose can cause abdominal fat. Aim to stay within your BMI range as being overweight alters fat and carbohydrate metabolism, especially in people who eat a high-carbohydrate diet. Move more. according to the International Journal of Sport Nutrition and Exercise Metabolism, both cardiovascular and resistance training are required to reduce abdominal fat, as this reduces insulin and cortisol.

Gluten 101 Q. Is all gluten the same?

A. No. Gluten is necessary for the fermentation of yeast; as a protein, it gives dough an elastic quality.

Unfortunately, current bread-making processes leave significant levels of undigested gluten – and this appears to be behind the current rash of gastrointestinal tract problems. Different grains contain different types of gluten: gliadin (all forms of wheat), secalin (rye), hordein (barley) and avenin (oats). Wheat and rye glutens have the highest reactive symptom picture for those suffering gluten intolerance. However, Coeliac Australia recommends gluten-intolerant people also avoid oats, as one in five people react to avenin. The gluten protein is called prolamin, and this is what causes reactions. While great similarity exists between the prolamin in barley, rye and wheat,

ATMS member Teresa Mitchell-Paterson BHSc (CompSci) MHSc (HumNut) AdvDipNat is a member of the Australian Traditional Medicine Society. www.atms.com.au

natureandhealth.com.au | 67 | April-May 2016

Replace chemical cleaning products with natural ones as many chemicals are endocrine-disrupters, which are linked to belly fat gain.

food + nutrition nourish me

Nourish me Pamela Allardice picks five new and natural treats and all-round excellent ideas to try this month.

Baobab is the buzz

Spice up your life

One of the newest (but actually oldest) superfoods on everyone’s lips is baobab raw food powder, a highly nutritious traditional African fruit that is also a great source of antioxidants, polyphenols, and cholesterol-lowering soluble fibre. www.baobabaustralia.com.au

Cholula Hot Sauce is made from all-natural ingredient Piquin chillies and Chili Arbol, and will add zing to omelettes, dips, soups, and more. Plus, the capsaicin in the chillies helps lungs function better and controls sinus problems. www. cholula.com

Snack happy Food for Health’s latest offering is this scrummy Vanilla Blueberry Bar, formulated by naturopath Narelle Plapp, with so-good-foryou ingredients like coconut, chiaa seeds, cacao, psyllium, and naturally sweetened with rice bran syrup and natvia. www.foodforhealth.com.au

Tantalise your tastebuds KPI Spice Infusion is an altogether different type of snack bar, from Wallaby Foods in Byron Bay: 100 percent natural, it’s a combination of selected superfoods and delicious spice blends – we love Sea Salt & Sour Cherry. www.wallabyfoods.com

Tiger, tiger Move over chia – tigernuts are an ancient superfood that are making a comeback. One of the world’s oldest sources of nutrition, they are not actually nuts, but tiny tubers (root veggies), which are a great source of resistant starch, fibre, and good fats like oleic acid. www.terrafirmafoods.com.au natureandhealth.com.au | 68 | April-May 2016

food + nutrition power foods

Beet it Love it or hate it, theree’s no denying that beetroot is a nutrritional powerhouse. Margauxx J. Rathbun gets the beat on beets.

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EETROOT has been enjoyed for centuries, with the Elizabethans addinng them to tarts and medieval cooks stuffing them into pies. Today, their unique nutrient profile sees them usedd in salads, as well as being a juice bar stapple.

Not everyone is a fan – US President Barack Obama and his wife Michelle dislike beetroot so much, they banned it from m the White House’s organic veggie garden! Interestingly, beetroot’s distinctive flavour and aroma is due to geosmin, a compound that causes that fresh soil smell in your garden after rain. Humans are individually sensitive to geosmin, which is why beetroot tastes like dirt to some people, while to others, they taste sweet.

Anyone with gallbladder problems should drink beetroot juice for its tonic and protective effects.

Nutritional benefits Beetroot is a good source of folate, to promote brain and nervous system health, along with manganese, which is necessary for bone formation and skin integrity, plus magnesium, iron, and vitamins C and B6. But it is when it comes to antioxidant content that beetroot comes into its own, with this veggie’s beautiful crimson colour being due to an exceptionally high content of antioxidant phytonutrients.

Beetroot also has potent anti-inflammatory properties and is rich in betaine, a compound

that stimulates liver cell function and protects the liver, gallbladder, and bile ducts, and which also boosts serotonin levels in the body, so improving mood and alleviating symptoms associated with depression.

Beetroot comes in several colours, from the better-known deep red through to goldenyellow. When shopping, look for produce with a rich colour, smooth, firm skin, and bright green leaves still attached; avoid any that are shrivelled, spotted or soft. At home, trim greens to about 1 inch before storing – but don’t throw them out.

Beetroot greens are packed with vitamins and minerals, so saute them in a dab of coconut oil or grass-fed organic butter for a nourishing side dish. To store, wrap beetroot in a paper towel, place inside a plastic storage bag, and refrigerate; they should last for up to a week.

It’s easy to add this beautiful root veggie to your diet. You can add thinly sliced raw beetroot to salads, drizzled with lemon juice and olive oil; it also marries well with cooked barley, feta, onions, and rocket. If you’ve got a sweet tooth, experiment with adding beetroot to cakes, puddings, and even ice-cream, and if you enjoy a morning smoothie, pop some chopped beetroot in with the apple, pear or banana base – you won’t even notice it.

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Fun facts • Beetroot has a mild aphrodisiac effect, because it contains the mineral boron, which supports sex hormones.

• When you eat beetroot or drink beetroot juice, your urine may turn pink – don’t freak out, this is normal, but could mean you have low levels of stomach acid.

• Since medieval times, beetroot juice has been used as a dye, for both hair and fabrics.

Margaux J. Rathbun, B.S., N.T.P., is a certified nutritional therapy practitioner, media nutritionist, and the creator of Authentic Self Wellness. www.authenticselfwellness.com

food + nutrition nutrition notes

Nutrition notes What to eat if you’re planning a baby, the multitasking miracle, a new benefit for B-group vitamins, and why you should get your glow on.

Spotlight on … parsley Not just a forgotten garnish, this is a powerhouse of nutrients, including the antioxidant vitamins A, C, and E to protect against free radical damage and support immunity; beta-carotene, for eye health and to keep arteries free from plaque build-up; and it is also perhaps the richest source of vitamin K, which is essential for blood clotting and strong bones. Parsley provides potassium (which balances the body’s fluid levels, reduces hypertension, and stimulates the kidneys to eliminate waste); calcium and magnesium (to protect bones and support the nervous system); iron (to prevent fatigue); copper and zinc (for wound healing); and manganese (plays a role in collagen construction, for firmer skin).

Jennifer Mathieson is a naturopath. www.hopewoodlifestyle.com.au

We love ...

Get your glow on Love Indian cuisine? If so, you’re already familiar with turmeric’s fantastic flavour, but you may not know that it also offers these benefits.

• Curcumin – turmeric’s active ingredient – is a powerful antioxidant that prevents damage to mitochondria, the cellular powerhouses needed for fat metabolism.

• Turmeric helps ease joint stiffness, so

you can work out with less discomfort and greater flexibility.

• Indian and Chinese medicine have long use turmeric as an antiinflammatory. Studies published in Arthritis & Rheumatism show it benefits rheumatoid arthritis.

• Curcumin has been suggested for easing some asthmatic symptoms, due to its anti-inflammatory properties, as shown in Biochemical & Biophysical Research.

natureandhealth.com.au | 70 | April-May 2016

• Thin Again, a gentle natural weight loss formula containing organic and wildcrafted garcinia, forskolin, and African mango, which – unlike other formulas – contains no caffeine or stimulants. www.edenhealthfoods.com.au • Sauerkraut is a great way to get your daily veggies plus the healthy enzymes, probiotics and vitamins often destroyed in cooking. This petite (3L) crock has a clever airlock design to prevent oxidation. www.imake.pro • The Black & Baum tote bottle from Biome is reusable and BPA-free, with a 100% natural Binchotan active charcoal stick to purify water and reduce pH and chlorine. www.biome.com.au

food + nutrition nutrition notes

Must-try this month: Maple, mustard and tahini carrots

Fish oil bonus This just may be a multitasking miracle drug. Here’s the latest: Researchers at the University of London have now found that the omega-3 fatty acids in fish oil can protect nerves from being damaged and regenerate ones that are harmed, at least in mice.

If multicoloured baby carrots aren’t available, use regular ones cut into sticks.

• 500g baby carrots • sea salt • 2 tablespoons maple syrup • 1 tablespoon wholegrain mustard • 1 teaspoon tahini • 1 teaspoon lemon juice Wash and trim carrots, leaving about ½ inch of stems. Fill a large frypan with 1 inch of water and bring to a boil. Stir in sea salt and place carrots side by side in water. Cook until just soft. Remove from heat, drain and set aside. In a small pan over medium heat, whisk together syrup, mustard, tahini and juice; season. Return carrots to frypan over medium heat, add dressing and heat through. Serve immediately.

This recipe is reproduced with kind permission from Clean Start

by Julie Walters (Sterling Epicure, www.capricornlink.com.au), available in good bookstores.

Happy Easter!

This delicious dairy-free Fairtrade and organic chocolate Easter Egg from Biome is perfect for vegans, or anyone with a milk allergy. www.biome.com.au

11 The percentage decrease in LDL (‘bad’) cholesterol seen in patients given supplements of the B-group vitamin pantothenic acid.

Source: Princeton Longevity Center

TCM fertility foods According to Emily Bartlett and Laura Erlich, authors of Feed Your Fertility (Fair Winds), Yin deficiency is common among women in their 30s and 40s. Because Yin is fluid or watery by nature, symptoms of deficiency involve dryness, light menstrual flow, and brittle hair.

Foods that nourish Yin include: Pasture-raised organ meats; soaked, soured, and sprouted grains; gelatin, from pasture-raised animals; kelp and seaweed, and high-quality sea salt, which helps the body absorb water (Yin) and maintain healthy balance of body fluids; melons; eggs; and shellfish and their brine.

In brief …

• A protein drink at bedtime is the secret for boosting muscle mass in young menn undertaking strength traininng, says the Journal of Nutritio on. shrooms • A daily serve of shiitake mushrooms reduces inflammatory markers in the body, says a University of Florida research team.

• A Journal of Nutritional Biochemistry study shows that eating blueberries daily reduced metabolic syndrome.

Want more food and nutrition news? Visit www. natureandhealth.com.au and sign up for our FREE weekly e-news and healthy recipes, or like and follow us on Facebook, Instagram, and Twitter!

mind + spirit finding your bliss

Natural high Once a fully-fledged ‘party girl’, Tara Bliss has explored many a spiritual path to find her way back to health. Amy Taylor-Kabbaz reports.

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FTER experiencing burnout in her early twenties, Bliss started a blog about healthy eating.

What started out as a raw food obsession quickly turned into something deeper - and along the way, she created a movement for young women who were also longing to leave their party girl life behind, with her Amazon best-selling book “High: A Party Girl’s Guide To Peace.”

Take us back – how did this come about?

When I was in my late teens and early 20s I was just so lost. I would distance myself from whatever I was feeling or experiencing with drugs, alcohol, and relationships. It’s not a unique story – sadly I hear it a lot. But once you have experienced enough pain, you have a wake-up call; there is a moment in time and space where you realise, “This can’t be all there is, this can’t be good enough - there’s got to be more.”

I didn’t know what self-love was. I didn’t even know what self-care was. I just worked hard, partied hard, trained hard, and operated under the belief that I could do it all. Then when I became immersed in personal development and self-enquiry, it started with changing my diet and introducing new practices into my world, like yoga and meditation. But also it meant exploring my creativity and that came out through blogging.

What I noticed very, very quickly was my story was not my own, but actually belonged to thousands of other women. I created an online program called ‘The Party Girl’s Guide to Peace’, and that was the scaffolding of my book.

What common things do you see in women you work with? Well, for me and for many women I have worked with, there is a belief that you are a better version of yourself when you are under the influence. I thought I was shy and awkward and weird, but when I was drunk it was like this part of me that I otherwise

couldn’t experience was able to come out, and I thought that was a good thing. What I was doing was linking a space of being - which I got to via drugs and alcohol - to freedom. I thought that freedom came through the partying - but that’s the biggest lie. The other common thread is social conditioning. We don’t get taught how to really feel what’s in our hearts or to explore our creativity. It’s like we spend all our teenage years looking forward to turning 18 so we can go out and get hammered. Trying to unravel that conditioning and get back out of it, when it’s normal and cool and groovy to be a wild child on the weekends, can be really hard.

Are you hopeful that’s changing? I am.

I look on Instagram and see 16 year-old girls posting photos of green smoothies, and saying things like, “Don’t listen to what everyone else says. Walk to the rhythm of your own drum.”

And I think, “Whoa! That was not a message that I got when I was 16.” For me it was, “Is it Friday yet? Where’s the party?” I was in so much pain in those teenage years. It wasn’t a pleasant time.

If someone wants to break that cycle, where do they start? My first piece of advice would be to connect to nature in whatever way you can. We’re so disconnected, running on adrenalin, going from a building to a car to another building.

We need to come back to the earth; whether that means you spend your lunch break outside, or get up earlier to breathe the sweet dawn air into your lungs, it doesn’t matter. At the beginning of my journey, I loved to just observe nature, because there is no resistance there. The tree doesn’t tell the wind to go away; it just sways with it. That was such a new thing for me. I never thought “Wow” at a sunrise before the age of 25, because I just didn’t see it. When you start to see the beauty in nature, you can also start to see it in yourself.

natureandhealth.com.au | 72 | April-May 2016

mind + spirit finding your bliss

My mission has been to help other women find their own inner light and to get high - on the good stuff!

❃ Kundalini

coaching

Kundalini yoga is a beautiful ancient practice where you use a series of physical postures, powerful breathing techniques, and mantra, which is sacred sound, to experience a very specific result. What’s beautiful about this practice - which I have completely fallen in love with! - is that it gives you an experience of that inner self that we were trying to run away from in party mode. It gives us an experience of our soul, in that we go beyond the limitations of the mind and beyond the self talk and the inner critic, and we start to feel how boundless and vast our spirit is. It’s hard to put into words but you feel your heart opening and you start to fall in love with yourself, probably for the first time. I don’t even have to get in front of someone now and talk them through their problems as I once did as a coach. I can have them sit down on their mat and guide them through exercises and breathing techniques to find their own answer within. To me, that’s just the most incredible honour to be able to do that. natureandhealth.com.au | 73 | April-May 2016

mind + spirit work:life balance

Get happy!

Dr Bruce Wells shares his top 10 tips for achieving a happy worklife balance.

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NSWER these questions in as much detail as possible using a good old fashioned pen and sheet of paper (the act of writing things down is the most important step in the transformation process).

youâ&#x20AC;&#x2122;re good at) and values (things important to you).

Your purpose may be giving up weekends to run a community centre, being a fabulous partner and parent, or the very best professional you can be.

1. What type of life do you want? Many people struggle with creating a work-life balance because they are unsure what they want out of life â&#x20AC;&#x201C; what job they should be doing, what partner they should have, where they should live. Living a life you love, one that has you springing out of bed each morning, requires having a motivating purpose. To identify yours, make a list of your strengths (things

2. Your values will determine your priorities. Living your values each and every day will reveal your priorities to you, and show you where you should be investing your energy and time. If physical health is one of your highest values then you will always be conscious of your food habits, your exercising regime, and minimising alcohol usage.

If you are unsatisfied with the meagre time you are

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mind + spirit work:life balance

spending at home with your family, decide to free up time from your work schedule. If it means having to settle for a smaller home, driving a Holden instead of an Audi, or attending your son’s football game instead of a business meeting, then so be it.

3. Analyse your time. Ninety percent of our daily actions are habitual so we can waste time without even being aware of it. On the plus side, being creatures of habits can let us easily map how we use our time. Conduct a 7-day time audit for an average week of all of your activities. You may be surprised by your findings. Do you need to check your emails every hour? How much time do you spend commuting? Are you regularly spending uninterrupted time with your partner, listening to each other? Once you identify non-productive periods you can swap them with activities which better reflect your values.

4. Set boundaries. After examining your earlier time audit results you will be in a position to set limits on your work time and your personal time. Make the choice to only check and respond to emails at certain times of the day. Do the same with your phones and your use of the internet. Also, have set times for when you are in your home office. Finally, inform others of your boundaries regarding technology usage.

5. Renegotiate your work arrangements.

Once you know exactly the type of life you want and where your priorities lie, you can think about renegotiating with your employer. Typical issues include reduced hours, more flexible hours such as working from home or working part-time, and leave options. If your employer is amenable to changing your office hours, great; if not at least you know where you stand and can think about whether your job meets your needs.

6. Cultivate relationships. One of the best ways to develop greater resilience for coping with stress and change is surrounding yourself with positive relationships. But remember that it takes time and effort to nurture supportive relationships.

Make it a habit to find out about people’s interests and keep an eye out for opportunities to help others.

Give up your seat on the bus for the elderly gent, offer to buy a coffee for a colleague who can’t leave their desk, volunteer to collect another parent’s children from swimming training.

We are responsible for our choices and, ultimately, our choices make us who we are.

7. Express gratitude. This is one of the simplest and most powerful acts for instantly short-circuiting anxiety and increasing happiness in yourself and in others. Thank all those people whom you come into contact each day like the supermarket cashier, the bus driver, the receptionist at work, your partner. At night-time list five good things that happened to you during the day and when you wake up in the morning list five things in your life you are thankful for.

8. Reward yourself. Often we get so wrapped up in our own worlds that we become blind to how far we have actually travelled. Take brief time-outs during the day to reward yourself for your efforts, whether it involved completing a project, or just doing a workout. Be your own best friend and take vacations, give yourself treats, and surprise yourself whenever you can.

9. Single-task as much as possible.

Multitasking has been debunked as a myth.

Instead of increasing productivity it reduces our abilities to concentrate or be creative. The solution is to practise mindfulness, where you free your mind of judgements and give your full attention to the present moment and the activity you are doing. If you are reading a report, just read the report. If you are eating your lunch, use all your senses to enjoy every mouthful of your sandwich. You will achieve more accurate results, work faster, and expend less energy.

10. Adopt a healthy lifestyle. Living your purpose and maintaining a happy work-life balance hinge upon you being physically healthy.

Among the many physiological benefits, caring for your body will also boost self-confidence, improve resilience to problems, help you sleep better, and give you energy.

Dr. Bruce Wells is a happiness and wellness consultant and the author of Happiness Anywhere Anytime (Woodslane Publishing). Visit Bruce at www.drbruce.com.au

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mind + spirit sex and relationships

Why is it so difficult to stop destructive patterns of behaviour? Relationship and Self-love therapist Tamra Mercieca has the answers.

Breaking free ❃ 3 tips to try 1. Question negative mindchatter. When you hear that inner voice saying, “You can’t do that”, ask yourself, out loud, “Why not? What makes me different from people who can do that?” Then ask, “What would I do differently if I didn’t believe this about myself?”

Then start doing those things!

2. Surround yourself with people who get the results you want. Our subconscious mimics the people we are around.

Spend time with people who are in nourishing relationships, who have a healthy relationship with money, or are confident: it will rub off on you.

3. Spend time in silence. When we’re busy-busy-busy, all we hear is the negative voice of childhood conditioning. Yet when we spend chunks of time – I suggest at least 30 minutes daily – just being still and quiet, we create the space we need to listen to our heart, which is free from conditioning.

Our heart is the voice of truth and love that will guide you into a more happier and healthier relationship with you!

F

ROM the moment we are conceived up until around age seven, we are programmed – just like a computer – how to think, act, and behave. This is when we take on core beliefs about ourselves, modelled on adults around us: our parents, carers, and teachers. These core beliefs set the scene for how we see and feel about ourselves; they also write the script for the self-talk and mind-chatter that plays in your head as an adult, like a broken record: “I'm not good/clever/important/safe/pretty enough.”

The problem is, the longer we think this way, the more our lives reflect those junky thoughts – as the Buddha said, “We become what we think.” Negative thinking and behaviour becomes a repetitive loop, attracting unfortunate circumstances and relationships.

For example, if you were told as a child, “You're naughty, you don't deserve my attention,” then that becomes a truth for you. And if you truly believe that you are not deserving of attention, then when a person comes into your life who does want to pay you some, your subconscious mind says that couldn't possibly be true, and you sabotage the relationship. Same goes for friendships, jobs, financial security: if you don't believe you deserve them, you won't let them

into your life. Fixing this problem needs than just assuring yourself that you do deserve these things, because there is a conflict between what you consciously want and what you are subconsciously programmed for.

The subconscious mind is our greatest processing powerhouse. It digests our food, and keeps us breathing and our hearts pumping; it also stores our memories, skills, and beliefs and guides 90 percent of our thoughts, actions, and behaviours. To break free from destructive patterns of behaviour, you need to change this subconscious programming. Otherwise, past traumas will continue to hurt you and influence you, ultimately determining the outcomes you get. Learning tools and techniques to do this, such as those taught in my three-month Remarkable Relationships course, takes time.

While I am a big believer in learning these techniques yourself so that you can heal your own life, it is imperative that you also work with a reputable therapist who specialises in removing limiting self-beliefs.

Tamra Mercieca is a relationship and self-love therapist, author and founder of Getting Naked. See her TV and radio spots at www.gettingnaked.com.au

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mind + spirit mental health

Quit comparing!

We grow up comparing ourselves to others, but beware – taking comparisons too far as an adult can seriously damage your self esteem.

3. Practise ‘real’ Take the attitude that media is potentially bad for your health,and should be used with caution and plenty of downtime between exposures.

According to the 2015 Australian Stress & Wellbeing Report, social media is as addictive as poker machines – avoid it when you’re feeling stressed or upset, opting for a healthier option, such as taking a walk, instead.

4. Aim for just a little

S

OCIAL comparison theory describes how little kids use others as benchmarks to build a ‘self portrait’, for example: “My dad is stronger than me”. But as US President Franklin J. Roosevelt said, “Comparison is the thief of joy”. As adults, constantly comparing ourselves to others diminishes confidence and selfworth, stopping us from seeing the good in our lives, and demotivating us to the point of paralysis.

Surprisingly, the solution lies in another form of envy: benign envy. In “The Science of Sin”, researcher Simon Laham suggests envy need not be negative. “Benign envy” can be positive and motivating, promoting a healthy desire to improve oneself, and to reach new, realistic goals. Here’s how to get rid of malicious envy and create careful doses of healthier comparisons:

Focus on someone who has skills or attributes slightly above yours – perhaps a manager who is a good business role model, or a friend who is a little bit better qualified. Use benign comparison as a motivator to set goals to study, work, eat, and exercise just a little better.

5. Temper your timing Motivation only stays alive if you have a realistic timetable. Whether you are planning a path to a university place or the loss of baby weight, talk to people who have achieved that goal to see how long it took them. Take one step at a time, and celebrate each one.

Counsellor Nichola Marsonet is the author of IVF and Ever After: The emotional needs of families (Rockpool Publishing).

1. Recognise signs The anxiety that is triggered when we compare ourselves with friends on social media is known as FOMO – Fear of Missing Out. According to writer Martha Beck, FOMO is a 21st century epidemic, encouraging us to spend time looking at unhealthy and unreal images, and making us anxious and dissatisfied.

2. Discover distortion Seeing what is possible using image retouching can grant muchneeded perspective. Search “digital retouching service” on the Internet, and study the ‘before’ and ‘after’ shots so you can see what lengths the image-conscious will go to – and how fake so many images really are. natureandhealth.com.au | 77 | April-May 2016

❃ Envy –

a deadly sin?

The very word conjures up negativity, resentment, malice, bitterness and longing, and at its worst, envy can trigger a trail of destruction, including theft, property damage, and hideous social media “trolling”; even just “defriending” someone on Facebook has been shown to be as damaging as out-and-out bullying, according to the Fair Work Commission. Technology has worsened envy arising from unrealistic comparisons - retouched Instagram selfies may be just as fake as cosmetic ads, but they seem so much more believable.

Feeling unable to achieve similar perfection, viewers lapse into a ‘comparison coma’ – unable to participate in and enjoy real life.

mind + spirit connections

Connections Pamela Allardice shows you how to use yoga to counter chronic pain, and to rediscover the delights of colouring-in.

Words of wisdom: Louise L. Hay Give yourself time to do this exercise. Most likely you have lots of people to forgive. Sit in front of a mirror.

Close your eyes, and breathe deeply several times. Think of the people who have hurt you in your life. Let them pass through your mind. Now open your eyes and talk to one of them. Say something like: “You’ve hurt me deeply. However, I won’t stay stuck in the past any longer. I am willing to forgive you.” Take a breath and then say, “I forgive you, and I set you free.” Breathe again and say, “You are free, and I am free.”

Notice how you feel. You may feel resistance, or you may feel clear. If you feel resistance, just breathe and say, “I am willing to release all resistance.”

This may be a day when you can forgive several people. It may be a day when you can forgive only one. It doesn’t matter.

Forgiveness can be like peeling away the layers of an onion. If there are too many layers, put the onion away for a day. You can always come back and peel another layer. Acknowledge yourself for being willing to even begin this exercise.

Metaphysical lecturer and teacher Louise L. Hay is the author of Experience Your Good Now! (www.hayhouse.com.au) from which this extract is used with permission.

Squeeze, please Give stress the brush-off with this Smiley Face Ball. Just squeeze tight - and release.

Repeat. Bonus points: it will relax and strengthen wrists and hands. www.yellowoctopus.com.au

Yoga counters chronic pain Chronic pain is known to cause brain anatomy changes and impairments, specifically altering and reducing grey matter and white matter integrity. Now a study by the American Pain Society has shown that practising yoga has the direct opposite effect, actually increasing and protecting both grey and white brain matter. natureandhealth.com.au | 78 | April-May 2016

mind + spirit connections

The wheel of existence According to Mike George, author of Find Inner Peace (Watkins), this visualisation exercise adapts the Buddhist symbolism of the Wheel of Existence, with Buddha unmoving at its centre.

1. Imagine your worldly self as the rim of a wheel. Try to see the daily round of your life, people you meet and tasks you perform, as the force that spins the wheel.

2. Now, move inwards. The rim is held in place by spokes: picture each as one of your personal characteristics, good or bad.

Imagine as many spokes as you can. Notice how, when the wheel spins quickly, they blur and appear solid – but when the wheel turns slowly, you can see each characteristic and how it contributes to your external identity.

3. Finally, imagine the hub of the wheel as your perfect self. You can see how the characteristics flow out from the centre and how the rim turns about you. The nearer you get to the centre, the slower you turn, until, at the centre, you are perfectly still.

Like your true spiritual identity, the hub controls the wheel’s speed and direction, but at its centre it is motionless.

In brief …

• Studies show that hospital patients who recorded positive things that they were grateful for had better sleep, less pain, and fewer inflammatory markers.

• Boston University researchers have found that even low-grade air

Play with paint “Or crayons or pastels or any other drawing medium,” says M.J. Ryan, in 365 Happiness Boosters (Conari). “This is about creating an energy or mood painting. Place paper and crayons next to the bed. As soon as you wake, before your mind is fully engaged, lean over, pick up paper and colours, and draw how you feel. It doesn’t have to look like anything – it should just be an abstract expression of your thoughts. Just draw or colour and let yourself experience the joy that comes from getting your feelings out onto paper.” We love: the Botania Colouring Book, featuring whimsical animals – www.littlemoandfriends.etsy.com

Sip serenity Tranquilitea (great name!) combines chamomile, lemongrass, red rose, cinnamon and green tea in a calming combo that’s naturally low in caffeine, and packed with antioxidants. www.Teassential.etsy.com natureandhealth.com.au | 79 | April-M y

pollution can damage brain neurons, if it is sustained over a long period.

• The Journal of the American Heart Association says there is a strong causal link between long-term depression and having a stroke in middle age.

Ask the Dreamweaver Q. I dreamed that I had on brand new clothes.

A. This dream can be taken quite literally. In your waking life, the way you dress reflects how you feel about yourself and what you wish to project to others: confidence, creativity, power. In a dream, new clothes or a change of style signals that you need a makeover in how you present yourself to the world.

Psychic medium Tammy Moir specialises in dream interpretation and life readings. www.TammyMoir.com

Make-up

masterclass You’ll find a cacophany of toxic chemicals in most cosmetics. Play it safe with Lisa Tristram’s natural alternatives.

Primer This is the make-up artist’s secret weapon, giving skin a smooth finish which means foundation goes on evenly and stays on for longer. Unfortunately, many conventional primers contain silicone – this ingredient does not allow the skin to breathe, and can clog pores and cause pimples. You’ll find a great natural alternative from Inika: their primer contains hyaluronic acid, which holds 100 times its own weight in water, meaning the formula plumps up skin and keeps it supple and hydrated, creating a perfect base for either liquid or loose mineral foundation.

Try: Inika Certified Organic Primer (www. inika.com.au; $60.00)

Lipstick Ingredients found in many conventional lipsticks are simply not safe to consume – and it’s inevitable quite a lot of lipstick will get ingested over a lifetime. A safer, smarter option is an edible Lip Nourish Stock from Luk Beautifood – enriched with avocado oil, cocoa butter, and lemon oil, they are easy to apply and slide straight on, while offering a range of seven gorgeous colours to choose from.

Bonus: you never have to worry about using a separate lip balm again! Try: Luk Beautifood Lip Nourish Stick (www. lukbeautifood.com; $24.95).

Eye shadow Minerals aren’t just for the face – the eyes have it, too! When mineral make-up first came out, it was tough to find an eye shadow that had staying power; today, however, technological advances have improved this element greatly. Lily Lilo’s Pressed Eye Shadow is enhanced with jojoba, argan, and pomegranate oils, which help to nourish and protect the delicate eye area and also ensure long-lasting wear, plus antibacterial manuka oil to reduce the risk of contamination. Apply lightly for a subtle daytime look, or layer it for a more vivid effect in the evening. Try: Lily Lilo Pressed Eye Shadow (www.beautifulbecause.com.au; $17.00)

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natural beauty look good

Foundation Many formulas contain talc; this not only clogs pores and is comodogenic, which is not helpful if you are pimple-prone, but has actually been linked to certain cancers. A mineral foundation, on the other hand, is a great choice for light to medium coverage and a natural finish, with the added bonus that the zinc oxide it contains offers some sun protection. MUSQ is a brand that is all about keeping it clean, and their products are completely free from harmful ingredients. They have an extensive range of mineral foundation colours to suit all skin tones. Try: MUSQ Loose Mineral Foundation (www.musq.com.au; $55.00)

Blush A touch of blush on the apples of your cheeks will have people saying how well and fresh you look. Not sure which colour to choose? The clever folks at Adorn Cosmetics offer a colour matching service via their website. Made from the finest quality natural minerals, and absolutely free from parabens and synthetic colouring agents, they are worthy of a world class make-up artistâ&#x20AC;&#x2122;s toolkit. Try: Adorn Loose Mineral Blush (www. adorncosmetics.com.au; $39.00)

Mascara In addition to being safe and natural, you want a mascara that is effective and reliable, smudge-and water-resistant, will add volume and length while still protecting the lashes, and is not going to irritate you if you have sensitive eyes or wear contact lenses. Try: 100% Pure Black Tea Mascara in Blackest Black, Dark Chocolate or Blackberry. (www. nourishedlife.com.au; $29.95)

Bronzer Correctly applied, a bronzer gives a sunkissed radiant glow. However, irritating ingredients like bismuth oxychloride are used in many conventional bronzers. Zinc oxide and tourmaline are better choices.

Crop cosmetics are free from PEGs (polyethylene glycols) and have no synthetic colours (FD&C or D&C, followed by a number, if you want to check labels). Try: Crop Natural Mineral Pressed Bronzer (www.cropnaturalskincare.com; $24.00)

Lisa Tristram is a natural skincare expert, aromatherapist, organic educator, and mindbody wellness teacher. www.lisatristram.com natureandhealth.com.au | 81 | April-May 2016

natural beauty uh oh, oily!

Grease and oil change Natural skin oils are essential – but overproduction can trigger pimples. Get the balance right with help from naturopath Teresa Mitchell-Paterson.

❃ Pick the culprits

The main reasons for oily skin and hair are: • Genetics.

• Hormones, during teenage years, pregnancy, and peri- or pre-menopause.

• Some prescription medications.

• Supplements and foods containing iodine.

• Air-conditioning - it dries skin and hair, causing more oil production.

• A high-GI diet, which can trigger overactive sebum production.

• Stress, as the body produces more androgen hormones, causing oil production.

• Suntanning, as it triggers an injury response and inflammation, which sends sebaceous glands into overdrive.

• Overuse of cosmetics, because they wash away the naturally protective barrier: the more you strip sebum, the more the pores will produce.

Choose chemical-free products.

Teresa Mitchell-Paterson BHSc (CompMed) MHSc (HumNut) AdvDipNat is a member of the Australian Traditional Medicine Society. www.atms.com.au

B

OTH men and women can experience oily skin and hair, and in both sexes the oil glands respond to the male hormone, testosterone.

Females produce small quantities of testosterone, and also convert oestrogen to testosterone; this then converts to dihydrotestosterone, which stimulates oil production.

Studies show that women with oily skin and hair have higher levels of testosterone, free testosterone, and progesterone, and lower levels of oestradiol and sex hormone-binding globulins (SHBG). Oestrogenic women tend to have dryer skin, while progesteronic and testosteronic women have oilier skin.

low-GI and low-to-no hormone food, the oil significantly decreases.

I find zinc taken orally, and also used in a solution as a wash, very effective as it reduces the conversion of testosterone to dihydrotestosterone. A nutritionist or naturopath can advise your requirements. Always use cold or room-temperature water to wash your face and hair as warm water melts sebum on your skin. Certain herbs are beneficial, but see a Western herbalist for an individual prescription. Jojoba oil's chemical composition is almost identical to natural sebum, and applying it to skin and hair at night stops production of more sebum. It also breaks down sebum plugs so you don’t get blocked pores.

Finally, stay out of the sun, and moisturise while you’re in air-conditioning. Before work I apply coconut and rosehip or almond oils, as their humectant properties draw moisture to skin.

Don’t strip sebum!

The key is not to strip the oil – tempting though it may be! This oil prevents skin from dehydrating and hair from splitting and breaking, and contains antimicrobial peptides that destroy acne bacteria. A Journal of Science article suggests highly beneficial bacteria inhabit the skin and we should leave our natural oil alone so it can protect those microbes.

Start from the inside out by improving your diet. Choose fresh, low-GI, additive-free food.

Eat the recommended two fruits and five vegetables daily for their anti-inflammatory and healing nutrients. Vitamin D is important, and you may benefit by choosing only organic animal products as the hormones present in conventionally farmed products can influence oil production. This part of the process is critical: I’ve treated many teens with oily skin and hair, and also women in their 30s and pre- and peri-menopausal women, and the minute they implement natureandhealth.com.au | 82 | April-May 2016

natural beauty trendwatch

Best known for their role in supporting gut health, probiotics are now being used to improve absorption of nutrients in skincare products, says Rosemary Ann Ogilvie.

Probiotic plus T

HE antioxidant resveratrol is renowned for its anti-ageing properties. However, it’s tricky to absorb across the gut, and virtually impossible to absorb across the skin, so adding it to skincare products is pointless. “However, when resveratrol is fermented with probiotics, it appears the bacteria transform the compounds and deliver them across the skin barrier,” says naturopath and holistic beauty therapist, Amie Skilton.

“Probiotics are being used as fermentative agents for ingredients that typically aren’t well absorbed across the skin - and I believe there’s a lot more to come in this area.”

improve the skin barrier, reduce inflammation and allergy, and inhibit the release of substance P, a chemical that causes us to feel pain.

However, we must get more specific to ensure what we use on the skin is in line with what’s supposed to be there.”

Blocking bad bacteria

So for those who use only coconut or other oil on their skin, will adding a capsule of probiotics to each application have any effect? “I don’t think it will do any harm and it may provide some benefit,” says Skilton. “However, oral probiotics are designed for oral use and the species selected are those with a known impact on the immune system via the gut. They’re not necessarily the species or strains that inhabit and influence the immune system on the skin. So you’ll probably achieve better results swallowing them than opening them up.”

Skilton stresses the importance of understanding that gut health is intimately related to the skin's appearance, and chronic skin conditions like acne, eczema and psoriasis are usually to some degree related to gut microbiome. “If someone wants to produce a result in their skin by adjusting their gut microflora, they should consult a qualified practitioner because there are specific things you need to do to ensure it doesn’t get worse and that it works,” she advises.

Probiotics in skincare is an emerging field, and it is known that they help with skin health in various ways. One is very similar to gut health: simply taking up space on the skin reduces access for bad bacteria. They also work with the immune system to keep pathogens under control. Moreover, Skilton adds, they’re in constant communication with the immune system under the deeper layers of the skin, where they stimulate healing, collagen production, and the release of anti-inflammatory compounds, which reduces redness.

Currently, limited data exists as to which species or strains are most effective. Skin microbiome differs from gut microbiome, but initial research has used the same species present in the gut. “There’s good information on saccharomyces, which is actually a probiotic yeast, not a probiotic bacteria,” says Skilton. “It stimulates collagen synthesis and smooths skin.

And Lactobacillus paracasei has been shown to

Mounting research shows that certain oral probiotics reduce the impact of UV radiation on the skin.

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natural beauty pamper me

Pamper me Pamela Allardice picks six new and natural beauty treats to try this month.

Suds sweetly This amazing handmade soap is scented with natural cocoa and vanilla oils to help you feel totally relaxed and at peace with the world at bath time – plus it makes a fun ornament. www.thegiftoasis.com

Sleep well This lovely eye mask is filled with dried lavender buds and infused with pure lavender essential oil – the perfect way to ensure a good night’s sleep.

Refresh the scent by giving the mask a gentle squeeze or add a few drops of your favourite relaxing essential oil. www.sensorius.co.uk

Massage bliss Divine by Therese Kerr’s Mummy’s Tummy Oil is targeted at pregnant women, but this super-hydrating blend of coconut, avocado, and hempseed oils is also fantastic for keeping skin smooth now that autumn winds have started to blow. www.divinebytheresekerr.com

Detox your locks These clever little cleansing and conditioning herbal haircare pods will do for your hair what clean eating will do for your body – deliver gradual but noticeable improvement, by allowing your hair and scalp to breathe while assisting your body’s natural process of creating the correct balance of oil production, pH, moisture, and body. www.clarahope.com

Get primed Bathe in a brew Bath Brew is a giant teabag for the bath, used as a remedial and relaxing soak. Our favourite is the Chai blend, containing nurturing sweet orange, skin-smoothing Australian clay, rosehip oil and toning black pepper. www.cranmorehome.com.au natureandhealth.com.au | 84 | April-May 2016

INIKA has relaunched their Organic Primer, and it is now enriched with hyaluronic acid to naturally nourish and hydrate tired-looking skin plus rosehip and jojoba oils to provide a dewy base for make-up. www.inika.com.au

Are you interested in a natural approach to improving your health and wellbeing?

The Australian Traditional-Medicine Society is Australiaâ&#x20AC;&#x2122;s leading natural medicine association representing over 10,000 accredited practitioners across naturopathy, massage, traditional chinese medicine (TCM), homeopathy and more.

Join, engage and connect with our community of like minded consumers and practitioners to keep up to date on all things natural medicine.

www.facebook/Atmsnatmed Leader of the natural medicine industry

1800 456 855 | atms.com.au |

natural beauty gorgeous picks

Natural beauty Beauty editor Lisa Tristram talks to Emma Reid of Musq Cosmetics and samples the best natural body lotions.

Green queen Emma Reid is the creator of MUSQ, with the philosophy, “Keep your food, skin and thoughts clean.” www. musq.com.au Where did the idea for MUSQ come from? The desire to create products we believed in and could trust to use, as well as wanting peace of mind that our products were made under fair working practices.

What’s your best natural beauty tip? Less is best – with everything.

The less we use, the more naturally beautiful we look, and we also reduce landfill.

What inspires you most about nature? Its ability to provide us with food and shelter as well as beauty for the eye and soul. Nature is selfless in providing for us.

Beauty editor’s pick: Great hair starts with a great shampoo, and I love Pure Hair Food’s sulphate- and paraben-free Hydrate Your Hair Moisture Shampoo with wheat protein, aloe vera and argan oil – no split ends, just beautiful, bouncy hair. www. purehairfood.com.au; $28.90

Star ingredient: Apple blossom Just as these pretty blossoms inspire our senses and promise a healthy fruit, when it is used in skincare, apple blossom extract encourages skin cell renewal and has a freshening, firming effect that is well tolerated by all skin types. Try it: Dr Hauschka Night Serum (www.drhauschka.com.au; $79.00)

Greeat idea!

You won’t have seen a towel quite like this before. Charcoal powder is ble ended into the high-performance fibres of the Binchotan Body Scrub Towel, T to absorb odours, toxins and excess oil - try it! (www.saison.com.au; $29.95) natureandhealth.com.au | 86 | April-May 2016

Choose cruelty-free Hate the idea of using animals to test cosmetic safety? Head over to Choose Cruelty Free to download their list of accredited cruelty-free brands. www.choose crueltyfree. org.au

natural beauty gorgeous picks

3 of the best body lotions • Burt’s Bees Radiance Body Lotion (www.burtsbees.com.au; $24.95) contains sunflower oil and mica, a lightreflecting mineral that leaves your skin smooth, even-toned, and glowing.

• With horsetail extract to nurture collagen and silk amino acids to soften, The Jojoba Company’s Silken Melon Body Lotion (www.thejojobacompany.com.au; $29.95) has a firming, toning effect.

• Mukti’s Botanique Body Lotion (www. muktiorganics.com; $59.95) contains native Australian plant extracts, such as the powerfully antioxidant-rich Kakadu plum and desert lime.

We love … the new RosehipPLUS Organic Daily Cream Cleanser, made with 100% pure and natural rosehip oil as well as other certified organic oils and extracts. www.rosehipplus.com.au

Q+A: Moisturisers Do I need a different moisturiser for day and night? Why? Your skin, like your body, has a circadian rhythm: that is, a certain pattern of functioning over a 24-hour period. Skin cell production is at its greatest while we rest, and rate of water loss and blood flow are significantly higher, so the skin is most receptive to nourishing pure plant oils and natural actives at night. This is why night creams are often richer (and can be more expensive) than day creams. They’re usually more concentrated as you’re not going to be applying make-up and your skin is primed to receive maximum benefit. That said, it’s a personal choice – you can use the same moisturiser day and night if it works for your skin.

Corinne Morley is in-house beauty expert and Global Sales and Marketing Manager for Trilogy. www.trilogyproducts.com

Give yourself a hand Do After removing old polish, soak hands in a sulphate-free, oil-based wash. Try: Antipodes Namaste Hand & Body Wash. (www.antipodesnature.com; $40.50) Massage with a gentle hand scrub to remove dead skin and allow creams to be better absorbed. Try: Jean d’Arcel Sugar hand Peel. (www.jeandarcel.com.au; $62.00) Use a special cuticle product to soften them. Try: The Nail Lab Exfoliate Cuticle Peel and Hydrate Cuticle Oil (www.shop.thenaillab.com.au; $15.00 each)

Don’t Use paraffin wax: it is toxic and occlusive and will harm the environment when poured down the drain. Try: Aspar Sweet Orange and Shea Hand Cream. (www.aspar.com.au; $28.00) Use nail polish containing formaldehyde, toluene or dibutyl phthalate (DBP). Try: Natio Nail Colour. (www.natio.com.au; $9.95) Push cuticles back without softening them, or you will risk an infection.

Want more natural beauty tips, ideas, and offers? Like and follow us on Facebook, Instagram, and Twitter! natureandhealth.com.au | 87 | April-May 2016

green living recycling tips

Genius green tips Filling your recycling bin isnâ&#x20AC;&#x2122;t enough: each Aussie home produces over one tonne of waste annually, and 70 percent of it still ends up in landfill. Jane Carstens reports. natureandhealth.com.au | 88 | April-May 2016

green living recycling tips

W

E are the second highest producers of waste per person in the world behind the United States.

So: what more can we do? Here’s how to shrink your waste and become a true eco warrior.

1. Don’t buy stuff you don’t need I recently stayed with my great-aunt and uncle (combined age 182 years) and had a rare glimpse into the values of yesteryear. Their broom - still in good nick - was bought in 1977. Their phone was similar vintage. They’ve used the same cutlery for 60 years, and their metal patio chairs are 50 years old. When I asked if they would like some newer versions the startled reply was, “What for? These are still absolutely fine.” There’s a lesson here. We might have to get used to the idea of buying better quality products that last and then keeping them for the long haul, rather than updating stuff for the sake of it and sending the ‘older’ version to landfill.

those coffee pods are an environmental calamity.

“One company alone sold over 28 billion coffee pods in 2014; another sold enough pods in 2013 to circle the earth almost 11 times,” he explains. Find out which coffee pods can be recycled and only buy that brand. Other companies will soon catch on.

For example, TerraCycle (www.terracycle.com.au) recycles Nespresso coffee pods. The metal capsules are melted down and turned into new aluminium products, and residual coffee is separated and sent to an industrial composting facility.

Switch to a reusable coffee cup.

Many cafes will give you a discount on your coffee if you do!

2. Go retro

6. Reduce food waste

‘Disposable’ usually means waste that ends up in landfill, but it’s easy to turn this around. For example, use face washers instead of disposable face wipes. Tuck a cotton hanky into your pocket, not a tissue. Use cloth napkins, not paper ones. Brew loose-leaf tea instead of tea bags. Pack your lunch into a sturdy container, not a paper bag. Getting the general idea? Bring friends and family on board by giving them these types of items as presents.

Who knows? Hankies might start turning up as birthday and Christmas presents again!

Australia ditches $5.2 billion worth of food each year and much of it ends up in landfill, where it can’t break down because it is an anaerobic environment, and food waste needs aerobic conditions to turn into compost. “Food waste in landfill also produces methane at 25 times the global warming capacity of CO2,” says Collins. “If you don’t have a green recycling bin, try a worm farm, compost bin or a Bokashi bucket (www.bokashi.com.au). The best part is that you get compost at the end to feed the garden.”

3. Flex your money muscles

Soft plastic bags were once relegated to the ‘too-hardto-recycle basket’, but not any more. The RED Group collects soft plastic waste through their REDcycle Program, and their program partner Replas turns them into about 200 different products, such as outdoor tables and chairs for schools. “We started the RED Group in 2010 with a couple of schools in Melbourne collecting their plastic waste,” explains RED Group Founder and Director Liz Kasell. “We now have more than 580 supermarket collection points around Australia.” Kasell says recycling soft plastics is more than plastic shopping bags. Her company also collects empty bread bags, biscuit packets, frozen food bags, rice and pasta bags, and confectionery packets. “Plastics like bread bags and frozen food bags behave the same in landfill as the plastic shopping bags. While you can say no to a plastic shopping bag to put your groceries in, you still need to get your bread and frozen peas home in some way, so we needed to start recycling their plastic packaging.” So far the REDcycle Program has kept more than 150 million pieces of plastic out of landfill, which is enough to circle Australia twice. Find your nearest drop-off point at www.redcycle.net.au.

Shops, restaurants and supermarkets will change what they do and how they do it if their profit declines because customers want something else. So, hit them where it hurts – their profit margin. If it’s over-packaged, over-wrapped, and not sustainably and ethically grown or sourced, don’t buy it. They’ll respond - eventually. Persistence is the key.

4. Recycle old mobiles Ryan Collins, Recycling Programs Manager at Planet Ark, advises people to recycle their old mobile phones through MobileMuster. “Over 90 percent of mobile phone components can be recycled,” he says. MobileMuster is voluntarily funded and managed by mobile phone industry players, and has so far reduced the need to mine 29,000 tonnes of precious metal ore. Find a drop-off location at www. mobilemuster.com.au (there are 3,500 sites across Australia) or to print a free postage label. You can also get a pre-paid satchel from Australia Post.

5. Sip sustainably Collins says over one million disposable coffee cups are discarded in landfill every minute globally. And

7. REDcycle soft plastic waste

natureandhealth.com.au | 89 | April-May 2016

❃ Plastic is not

fantastic

• Globally, about 1 trillion plastic bags are used and discarded every year.

• Australians use 3.92 billion plastic bags each year - that’s over 10 million new bags used every day.

• An estimated 3.76 billion bags or 20,700 tonnes of plastic are disposed of in landfill sites throughout Australia every year.

• Australians dump 7,150 recyclable plastic bags into landfills every minute – that’s 429,000 bags every hour.

green living eco stylee

Native title Eco model Amanda Rootsey shares her favourite indigenous-inspired fashion brands.

F

ASHION is an incredible opportunity for us to express our mood and values, and to support the people and stories behind the brands. Indigenous fashion celebrates Australia’s rich Aboriginal culture.

Meet the designers Natalie Cunningham, Emu Designs How does your heritage influence your designs? I feature traditional weaving, and my designs are Dreamtime stories, plus I source indigenous artists through remote communities, which returns money to them.

You were the first indigenous Australian to show at New York Fashion Week – congratulations! It was a great experience that opened up doors for Emu Designs. I also see it as the way to get Australian indigenous fashion out there on a global platform.

How can we embrace our culture more through fashion? Shop local, and support indigenous designers. It’s very special to know that a Dreamtime story you are wearing has been passed down through generations for thousands of years.

TJ Cowlishaw, AARLI Fashion What does AARLI mean?

I am a Bardi descendant on my grandmother’s side, from the Kimberley. AARLI is the Bardi name for fish.

What drives you? My mission is to provide developmental opportunities for indigenous creatives, and to pioneer a sustainable fashion brand with a conscience. AARLI symbolises my water connection to Mother Earth and to the Dreaming. Every collection combines my indigenous roots and my modern upbringing.

What are your brand’s eco features? AARLI is the only indigenous fashion brand to be Ethical Clothing Australia-accredited. We specialise in upcycling, which extends a product’s lifespan, by not adding to landfill. natureandhealth.com.au | 90 | April-May 2016

Sustainable and ethical AARLI is the only indigenous fashion brand to be Ethical Clothing Australia-accredited, with all materials ethically and sustainably sourced, including dead stock, offcuts, and organic fabrics. www.Aarlifashion.com

Deck your neck Non-profit organisation Eco Bling partner with indigenous communities to create the Indigibling range of sculptural jewellery, made from upcycled waste. www.ecobling.org

Outdoor art Recycled mats commission indigenous designs, and are made from 100% recycled materials, making them hardwearing, comfortable and good for the planet. www.recycledmats.com.au

Dream on The stunning contemporary “Dreamtime” collection from Australian designer Arkie Barton is informed and inspired by her indigenous heritage. https:// www.facebook.com/ arkie thelabel

Advanced Organic Cosmeceuticals Clinically proven actives: Natural Botox® Alternative Skin Restructuring Visibly reduces dark circles around the eyes Decrease vein imperfections Improves skin problems (such as acne rosacea) Reduces wrinkles Improves the appearance of stretch marks Improves skin Firmness and tone Improves skin elasticity Instant and long term results Replaces or spaces-out “Botox®” injectionss UV and DNA defence Whitening and Brightening.

Bathing beauty Luxury Australian swimwear and resort wear line Emu Designs feature vibrant Australian indigenous prints that reflect our beautiful country. www. emudesigns. com.au

What does your skincare do?

NATURAL BEAUTY AWARDS 2015

Amanda Rootsey is an eco model, Gentle-Living Coach and founder of holistic personal development school for teen girls, Shine From Within. www.amandarootsey.com.au

www.cosimaskin.com

natureandhealth.com.au | 91 | April-May 2016

green living parenting

Getting sorted It might not sound very inspiring, but to be a happy, healthy and balanced parent, you have to be organised, writes Amy Taylor-Kabbaz.

S

O often, I hear mums say that they don't have time to exercise or meditate, and that their to-do list never ends. The reality is, being a parent requires organisation. Once I accepted that my household of three children needed military-operation level planning for it to be calm and enjoyable, everything became easier.

Here are some ideas to help open up space in your life for more of the good stuff.

• Menu planning. This changed my life.

Rather than getting to 4.30 p.m. and panicking about what's in the fridge (and then rushing to the shops because there was nothing in the fridge!), setting a menu plan for the week ahead has made meal times much easier. It's also cut back on takeaway, high grocery bills, and dragging the kids out at dinner time. My go-to guru for all things wholefood and menu planning is Lisa Corduff, creator of 'Small Steps to Whole Foods' and 'Keep It Simple'. www.lisacorduff.com

Don’t put yourself on hold until that to-do list is completed - that will never happen.

• Rethink your to-dos. Get realistic about how much you can do each day with a young family.

If you constantly have a list that's too long, then you'll never get a sense of satisfaction or get on top of things. Our brains (and weary souls) need a sense of completion, so cut back your list of daily to-dos, and just stick to three main tasks.

Kelly P from 'Project Me for Busy Mums' has an amazing collection of free action sheets that you can print out and use everyday, including a daily task sheet with a space for a gratitude practice and manageable activities. www.myprojectme.com

• Focus on one room - and one task - at a time. I once heard a cleaning expert talk about dividing the house up into one room a day to clean: something that I have used ever since. Rather than feel like you need to clean the whole house, make Mondays the kids' rooms, Tuesdays the bathroom, Wednesday the lounge room, etc. Just make sure you schedule days off, too!

Running a house with a family can feel like an endless (and thankless) task if we are not mindful about it. If you're feeling resentful, consider the Buddhist approach: use housework as a form of meditation. When you sweep the floor, imagine sweeping the negatives out of your mind. Finally, the best motivation to get organised is your own self-care and happiness. Meditation, exercise, or even just sitting and reading has to be a non-negotiable as a parent: creating space to just ‘be’ and reconnect to yourself is integral to your wellbeing. Get planning, get clear on your priorities, and make your own happiness top of the list.

Amy Taylor-Kabbaz is a mama of three, journalist, mindfulness and life coach, and creator of the Happy Mama website (www.happymama.com.au). Her book Happy Mama is out now.

natureandhealth.com.au | 92 | April-May 2016

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green living protect your nest

Natural home Pamela Allardice shows you how to lighten your loo's toxic load and easy strategies to stop food waste.

Waste not, want not We bin a whopping $5.3 millionn worth of food a year!

• Plan meals: You’ll only buy what you need.

• Choose better: Potatoes, pumpkins, oranges and onions last for ages, but strawberries, stone fruit, lettuce, bean sprouts and Chinese veg go off quickly.

• Buy food you like: It sounds obvious, but there is no point buying food that you are not going to eat.

• Cook double-sized meals and freeze the second one.

• Love leftovers: The tastiest lunches are leftovers, especially curries that become more flavoursome overnight.

• Make soup: If you end up with a bunch of sad veggies chuck them in a pot of stock, add kidney beans, tomatoes, and herbs, and you’ll have a tasty soup.

• Need a reminder? We love this Food Don’t Waste tea towel (www. thatonlineshop.com.au).

Sit in style

We love …

Pretty cushions from Aqua Door Designs, which are hand-drawn and screen-printed using non-toxic waterbased paints. www. etsy.com/shop/ aquadoordesigns

The striking Ol’ Skool dining chair is a whimsical mixture of repurposed iron, steel and timbers salvaged from fishing boats. www.ghify.com

Cleaner, greener loo

Floor it

Conventional toilet cleaners contain the most dangerous chemicals, says the Washington Toxics Coalition (www.watoxics.org). Sprinkle the bowl with bicarb, spray with vinegar until it fizzes, wait 30 minutes, and scrub. Want a stronger disinfectant on the rim and seat? Wipe with hydrogen peroxide.

This bright Hammer & Thread Spice Rug, ethically handmade with recycled cotton. All H&T products are Oeko Tex- and Rainforest Alliance-certified. www.upcyclestudio.com.au

natureandhealth.com.au | 94 | April-May 2016

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green living top tips & great ideas

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The Small Acts Change the World t-shirt is handscreened with water-based ink and feels as good as it looks. www. thatonline shop.com.au

Drink a rainbow Bag it!

The Zahra bag is upcycled with reclaimed ringpulls, and features a truck tube bucket flap enclosure with a magnetic clasp. A great design that will rock any outfit! www.upcyclestudio.com.au

How pretty is this Spa Day Antioxidant Powerhouse in a Glass recipe from Jason Manheim’s Superfood Juices, Smoothies & Drinks (Murdoch Books, $24.99)?

$12,000 The average amount more that male doctors make than their female counterparts.

Peace out Give peace a chance with these organic timber Peace Bookends, the traditional symbol of peace and harmony. www.zanui.com.au

Bathe blissfully

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Tranquility Bath Salts are a soothing blend of natural salts and pure essential oils to turn the humble tub into a restorative spa. www.oxfamshop. org.au

All-natural Tangerine & Goji Berry Lip Scrub is rich in organic raw sugar, cucumber and goji berry extracts and fastpenetrating almond, apricot kernel and grapeseed oils, to first exfoliate and then moisturise and soften lips. www. keepingsunday.etsy.com

Sit pretty The Swopper is the only seat in the world that can ada pt to all three dimensionns of human movement - forward, backward, sideways, as well as up and down. This mo ovement, known as “active ssitting” is much, much betterr for your back. www.stretchnow. com.au

Haave a cosy cup Cre eate a rainbow-coloured tea cossy with the Needle-L Needle Licious D-I-Y crochet kit – it contains everything you need, plus super-easy instructions. www.thedesign giftshop.com

Take Nature & Health with you wherever you go, by downloading our app to your smartphone! http://itunes. apple.com/au/app/nature-health/id610097531?mt=8

Try a new app Realifex stands for Real Life Experience, and lets you record daily events and how they made you feel – a great way to gain insight and be more mindful of your thoughts. www. realifex.com.

For more great natural health and lifestyle ideas, visit www.natureandhealth.com.au Like us on Facebook, and be in the running for our fabulous weekly Freebie Friday giveaways, www.facebook.com/NatureAndHealth!

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