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Healthy by Nature Sharing a commitment to healthy communities
ISSUE #2 SPRING 2018Sharing a committment to healthy communities
14 STEPS To a happier, healthier you
5 EASY HOME
WORKOUTS FOR SPRING Meet your
LOCAL
CHS EXPERT
FINDING HEALTH BEYOND THE WATER'S EDGE 18 stores nationwide, see inside for locations
NEW RANGE
2 FOR
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Offer applies to GO Turmeric Digestion Eze 30 VegeCaps, GO Turmeric 30,000+ 30 VegeCaps, GO Turmeric For Joints 30 VegeCaps and GO Turmeric Sports Active 30 VegeCaps. $30 deal applies on GO Turmeric + Glucosamine 60 VegeCaps.
NZ’s strongest Turmeric supplement range Comprehensive Turmeric range for all round health and wellbeing With BioPerine® for superior absorption VegeCap advantage Convenient 1-A-Day dose Offer available exclusively at Community Health Stores
GOHEALTHY.CO.NZ Proudly made in New Zealand from select imported and local ingredients. Always read the label and use as directed. Supplementary to a balanced diet. GO Healthy, Wellington. TAPS PP2666. Offer dates 1st September – 30th November 2018 while stocks last.
Welcome... ... to issue two of Healthy by Nature, a quarterly magazine dedicated to good health and wellbeing, brought to you by Community Health Stores. With the end of the year knocking on the door, we’re reaching for our extra energy reserves to help keep ourselves and our family happy and well. Small changes in our day-to-day lives can make a huge impact on our wellbeing and on page 9 you’ll find some tips to help you begin. This month we’re inspired by ocean swimmer Ange Wallace. She shares her story on how making positive changes in her life has led her to be happier and healthier.
Spring is a great time to start new routines, and we talk to Kelli, a health and fitness expert, who shares five simple exercises you can do at home in just 15 minutes. After a quick workout, try our recipe for a healthy and delicious chicken and cress salad recipe on page 19, from CHS nutritionist Nicole Freebairn. We introduce Linda from our Papamoa CHS store Plum Organics, who tells us how she became part of the group and helps answer your health questions. Our team are always available to help, so drop into one of our stores today and have a chat. We really hope you enjoy this issue. Derek and the CHS team.
FREE
Come into any of our CHS stores and get a complimentary zinc test.
In this issue 5.
CHS Store locations
6.
Nutrition with a mission
9.
Be happy & healthy
SAVE $39
FREE ‘Kekebaby Bubble Bath when you buy a ‘Kekebaby Body & Hair Wash.
See page 7
A full list of where to find our stores around the country.
How to improve spring allergy symptoms.
Find out how you can create balance and Zen in your world.
16. Spring fitness routine sorted
An easy 15-minute workout you can do at home.
Cover Story
19. Recipe
Grilled chicken cress salad.
12.
21.
Finding health beyond the water's edge
our experts 22. Ask Linda from Plum Organics
Ocean swimmer and superwoman Ange Wallace shares her story.
In your community The latest news from the CHS team.
answers your health questions.
Healthy by Nature is published by Community Health Stores. Created by WOODS Agency. Print and distribution by Webstar. Cover photography by Jereme Aubertin. Special thanks to Amy Willoughby, Catherine Murray, Kelli Burnett, Linda Macnamara and Nicole Freebairn. TAPS PP2804
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For more information visit www.communityhealthstores.co.nz Always read the label and take as directed. If symptoms persist see your healthcare professional. Appleton Associates, Auckland
Nutrition with a mission How to improve spring allergy symptoms Spring is usually greeted with open arms due to the promise of warmer weather and lighter days, yet for those with allergies the new season can also bring a host of unwelcome symptoms. CHS and Tonic Health nutritionist Nicole Freebairn talks to us about spring allergies and gives some food for thought on how to help improve symptoms through diet.
For allergy sufferers, the arrival of spring often signals the onset of sneezing, sniffling and wheezing. Allergies occur when the body is exposed to something which it recognises as foreign, explains CHS nutritionist Nicole Freebairn, and in spring the most likely culprit is pollen. “In response, the body produces a large quantity of histamines and other chemical messengers which then trigger an overcompensated immune response. This results in the classic allergy symptoms including itchy eyes, runny nose, skin flare-ups”. Nicole says it’s also possible for new allergies to develop, especially when people move to a new place and haven’t been exposed to certain environmental allergens before.
The good news is that it’s possible to improve allergy symptoms and boost immune health through dietary management. “Some of the best foods to eat are fruit and vegetables,” says Nicole. “Fruit and vegetables contain various antioxidant, anti-inflammatory and other nutrientrich compounds which improve and repair cell function, boost immunity, and regulate the allergic response. Particularly useful are kiwifruit and citrus fruits, which are rich in vitamin C.” Other beneficial foods include oily fish and other healthy fats containing omega 3 fatty acids, which help to reduce inflammation in the body. Central to all areas of health, including immune function and allergy control,
Eat more • • • • •
Fruit Vegetables Oily fish Omega 3 fatty acids Fermented foods
Eat less • • • • •
Highly-processed foods Trans fats Refined sugars Alcohol Vegetable oils
are well-balanced gut microbiota. Fermented foods such as kombucha, kefir and sauerkraut benefit the body as they contain live organisms which benefit gut health. There are also foods which can increase inflammation in the body, and are best avoided, says Nicole. “Highlyprocessed foods, trans fats, refined sugars, alcohol, and vegetable oils may exacerbate allergic reactions and make symptoms worse.” Do you want to find out more about how to reduce allergy symptoms? Then come into one of our Community Health Stores and speak with an expert.
Healthy by Nature 5
A Healthy by Nature Promotion
The benef its of using Good Health Turmeric Extra Strength and Joint Active, together A healthy body is designed to move. It is important to know which nutrients we can provide through our diet and supplementation that can help us achieve this everyday comfort with ease.
PROVIDING EXTRA COMFORT AND SUPPORT GOOD HEALTH Turmeric Extra Strength
GOOD HEALTH Joint Active with UC-II ®
Up to 600,000 New Zealanders experience joint stiffness as a result of extreme exercise or simply every day, stiff and tired joints. That’s where Good Health Joint Active with UC-II® and Good Health Turmeric Extra Strength can help. Good Health's clinically researched Joint Active UC-II® is a combination of three powerful ingredients in one small convenient capsule. Joint Active with UC-II® provides significant support for healthy joints, bone and cartilage. It contains the unique ingredient undenatured type II collagen (UC-II®) that works with the immune system to support optimal joint and bone health and cartilage renewal. Added boron and vitamin D3 further contribute to a healthy skeletal system. Clinical research by scientists at Harvard Medical School has shown that using this proprietary collagen ingredient can help support joint health. Research in active adults shows UC-II® is generally more effective than glucosamine and chondroitin. UC-II® collagen shows it helps to provide significant support in maintaining joint comfort, flexibility and mobility. While Good Health Joint Active with UC-II® has a unique triple action formula that supports joint health, protects bones and healthy cartilage renewal. Good Health Turmeric Extra Strength contains CurcuWIN®, a turmeric extract that is a unique, highly bioavailable form of curcumin, proven to be up to 46x more absorbable. CurcuWIN® helps support absorption by breaking the turmeric down into tiny particles to be more soluble and well-absorbed in the body.
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Curcumin helps support total body wellbeing alongside its many health benefits, with its powerful antioxidant protection. Additionally, a high quality boswellia extract helps to further provide faster-acting support for tired and stiff joints within the formula and has been clinically researched to start working within 7 days, providing extra comfort and support. Now you know that Good Health Turmeric Extra Strength contains curcumin, the most researched compound within turmeric, in an effective high strength form, you can use it as a natural way to support your everyday joint health. Curcumin helps support total body wellbeing alongside its many health benefits, including its powerful antioxidant protection. Good Health Turmeric Extra Strength is ideal to use in those times when extra support may be required. Together, with Good Health Joint Active with UC-II® - undenatured type II collagen, they both provide more support for those ongoing joint issues. Joint supporting herbs and nutrients help joint comfort mobility and flexibility in your everyday usual activities, exercise and overall health. Purchase Joint Active and Turmeric Extra Strength 30's for $49.90, saving $24.90 at CHS stores. Always read the label and use as directed. If symptoms persist see your healthcare professional. Good Health, Auckland. TAPS: PP2718
CHS store directory Where to find the Nation’s best independent Natural Health stores in locations all across New Zealand.
Sharing a committment to healthy communities
AUCKLAND - NORTHLAND Health Essence Sylvia Park 286 Mount Wellington Highway Auckland Tel 09 573 0310 www.healthessence.co.nz Lemon Tree Organics 107 Queen St Auckland Tel 09 303 3107 www.lemontreeorganics.co.nz Lemon Tree Organics Westfield St Lukes Auckland Tel 09 846 4477 www.lemontreeorganics.co.nz Way of Life 66-68 Edinburgh Street Pukekohe Auckland Tel 09 238 7806
BAY OF PLENTY Bethlehem Health & Tea 229c State Highway 2 Bethlehem Tauranga Tel 07 576 9442 www.bethlehemhealth.co.nz Gate Pa Complete Health Shop Shop 13 1000 Cameron Road Tauranga Tel 07 579 6262 www.gatepacompletehealth.com Plum Organics Fashion Island Gravatt Road Papamoa Tel 07 574 2160
WAIKATO Tonic Health Centre Place Shop 58 Centre Place 501 Victoria Street Hamilton Tel 07 839 2522 www.tonichealth.co.nz Tonic Health Chartwell Shop 125 Chartwell Shopping Centre Hamilton Tel 07 854 8342 www.tonichealth.co.nz
Tonic Health The Base The Base Formation Drive Te Rapa Hamilton Tel 07 847 0340 www.tonichealth.co.nz The Herbal Dispensary 6 Wallis Street Raglan Tel 07 825 7444 www.theherbaldispensaryraglan.co.nz
TARANAKI The Health Shop Shop 18 Centre City Shopping Centre New Plymouth Tel 06 759 4342 www.thehealthshop.nz
LOWER NORTH ISLAND Health for Life The Plaza Shop 113 The Plaza Palmerston North Tel 06 356 7860 www.healthforlife.co.nz Health for Life Feilding 102 Fergusson Street Feilding Tel 06 323 8301 www.healthforlife.co.nz Health for Life Coastlands Shop 27 Coastlands Shoppingtown Paraparaumu Tel 04 296 1227 www.healthforlife.co.nz Health for Life Lambton Square 180 Lambton Quay Wellington Tel 04 472 6969 www.healthforlife.co.nz
SOUTH ISLAND Queenstown Natural Health Shop 9 Five Mile Shopping Centre Frankton Queenstown Tel 03 441 4225 www.queenstownnaturalhealth.nz
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For more information about Community Health Stores visit communityhealthstores.co.nz
*Offer availablehealthy in communities any Community Health Store, must be redeemed before 1.12.2018
14 steps
to a happier, healthier you
Amy Willoughby, life coach, writer and creative at Be and Bloom, gives some tips on how to begin to renew, and to find potential and value in yourself and everyday life.
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Breathe When we are in a state of overwhelm we can often shallow breath. Controlled deep breathing can help calm our brain, bring us back to the present moment and engages our parasympathetic nervous system which can counteract our ‘flight or fight’ response. Studies have also found it can lower blood pressure, heart rate, increase our immune response and boost our memory power.
02 Gratitude
What we focus on grows, and there's always something to be grateful for. Gratitude instils a sense of abundance, is a fantastic tool for building resilience through difficult times, and is amazing for uplifting our state of mind, creating connection and a general feeling of wellbeing.
03 Nature
Getting outdoors has multiple health benefits and restorative qualities, relieving stress and serving as a natural antidepressant. We can also learn so much through observing nature; nothing in nature is rushed, and there’s enough time for everything to evolve and grow through all seasons.
04 Essential oils
Essential oils are the perfect companion when it comes to our health and wellbeing, and there is an oil to support all ailments and emotions. If you're wanting to indulge your senses and perhaps uplift your home or work environment, try defusing Wild Orange, Peppermint or Lemon.
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05 Colour
06 Happiness
to reconnect 07 Disconnect
a 08 Hug loved one
09 Move
10 Journal
11 Self talk
12 Music
It has been said colour can influence our mood, emotions and behaviour. Adding a little colour to our day to help uplift, inspire and create a sense of happiness. Yellow is often associated with clarity, optimism and joy. Find a colour that helps lift your spirits, include it in your accessories and colour your world happy.
Take a break from social media, get out from behind the screen and take time to reconnect with those real life relationships. So often we’re exposed to the highlight reels on social media, yet real life connections are where it’s at. Phone a friend, lean on your support networks and connect with your tribe face to face.
Move in a way that feels good to you - walk, run, dance, stretch, celebrate and honour your body. Movement can act as a great pattern interrupter when we're stuck in stagnant energy or procrastination. Create momentum through movement and shake it all out.
Create consciousness around the way you’re speaking to yourself. Speak kind words, change the story, talk to yourself as you would a good friend. Find a positive mantra or affirmation to install when aware of any negative self talk or limiting beliefs. Create a new language of loving thoughts, be kind to yourself, ripple it out into the world around you.
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Trust your intuition
If it doesn’t feel right, it’s normally not. Trust your feelings to guide you to alignment. Let the nos lead you to your yeses and to your true happiness.
Create a happiness anchor, an item, object, favourite quote, or picture that invokes a sense of joy when you look at it. Pop it where you will see it daily as a reminder of what happiness means to you, because in reality it’s different for each of us. Tap into what it means to you.
Hugging can increase our levels of oxytocin, also known as the love hormone. It’s also been found to help reduce heart rate and blood pressure and lower stress levels. One study found a 10-second hug can lead to biochemical and physiological reactions in the body, which included lower risk of heart disease, boost in immunity, reduced fatigue and ease of depression.
Take a moment to download, and I believe this is where we can allow our subconscious to talk. Often we can't see the wood for the trees when we're in it. I often suggest to my clients to set a 10 minute timer and let the pen talk to the paper, it's amazing how much clarity can be created through this practice.
When all else fails we always have music. Music has the ability to shift our mood and emotions. Research has shown when you listen to music you like, your brain releases dopamine, a ‘feel-good’ neurotransmitter, instilling feelings of happiness, excitement and joy.
Buy 120’s, Get 60’s Free!
14 Be you
Quit comparing yourself, define success and happiness for yourself. Understand your unique value and what you bring to the table. Happiness often means following your own heart and doing what brings you joy as an individual.
Always read the label and use as directed. If symptoms persist see your healthcare HealthyNaturalMeds, by Nature 9 Napier professional. *while stocks last
A Healthy by Nature Promotion
Keep the spring in your step As the weather starts to warm up, it's natural to want to spend more time outside, enjoying being more active in the sunshine. But as anyone who suffers from joint stiffness knows, it's not always that easy without any support for their joints. Joint stiffness can really slow you down. But herbal, vitamin and mineral supplementation can help provide some support.
TRIPLE ACTION FORMULA
THOMPSON'S All-In-One Joint Complex Joint stiffness can affect people of all ages but is most common in the over-40 age group. It can happen as a result of loss of cartilage in the joints due to wear and tear or ageing. Often it is located in the weight-bearing joints of the body such as hips, knees and ankles, and the hands. The bigger the load on these joints (standing all day at work or just carrying a few extra kilos, for example), the greater the risk. The risk of developing joint stiffness increases with age. In New Zealand, one in seven people are affected by some form of joint stiffness1. So if your joints are feeling a little stiff this spring, Thompson’s All-In-One Joint Complex could offer support. Thompson’s All-In-One Joint Complex provides a unique formula for those with stiff or aging joints. It contains scientifically supported ingredients, including turmeric, boswellia and glucosamine, that work together to provide optimal joint health support. So keep the spring in your step with Thompson’s All-In-One Joint Complex. Look out for it at your local Community Health Store. 1
Source: A Portrait of Health – Key results of the 2006/07 New Zealand Health Survey
Always read the label and use as directed. If symptoms persist see your healthcare professional. Integria Healthcare, NZ Auckland
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The unique triple action formula works in three ways to: 1. Support normal function and mobility in stiff, worn or aging joints. 2. Support comfort of joint movement. 3. Support the body’s natural cartilage repair process.
A Healthy by Nature Promotion
Discover the science behind Probiogen™ PROBIOGEN
TM
SCIENCE-BACKED
It is common that bacteria in the gut are closely PROBIOTICS P R O Bknowledge I O T I C S T H AT T H Rbeneficial IVE! linked with good health.What’s not commonly known is that some of the most researched andTrusted, clinicallyand used strains are not Tested, Recommended by often present Health Care Professionals in standard probiotic supplements.
• Microbiologist Formulated • DNA Certified Strains Whilst in spore form they are impervious to most factors that affect standard probiotics like heat, low stomach pH, bile acids. This creates an unparalleled stability and survivability. The first probiotics prescribed back in 1958 were the strains found in ProbiogenTM and are only now being rediscovered and used clinically.
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The ‘Hygiene Hypothesis’ or gut flora depletion theory likely explains why many common illnesses are more prevalent in first world countries than in third world nations. Antibiotic use, poor diets, lack of fiber, caesarian births, also affect gut bacterial balance. In fact, people in urban communities and first world countries have less diverse flora than those in rural communities and third world countries.
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PROBIOGEN VEGETARIAN Probiotics that thrive
NO DAIRY, WHEAT, SOY OR GMOS
There are thousands of bacterial species that inhabit the gastrointestinal tract having various roles in our wellbeing and these outnumber human cells 10:1, with an adult having up to 1kg of bacteria! We have also learned that variety of gut microbes is important for gut and general health. ProbiogenTM uses bacteria of the genus Bacillus. They are naturally found in soil and the environment in spore form and have been a normal part of the human gut flora for thousands of years. These are natural human bacteria and possibly the oldest form predating bacteria found in food-based probiotics. Unlike standard or food-based probiotics, these strains in ProbiogenTM are not live bacteria that need the cold to remain dormant; they are soil-based probiotics in spore form that complete their life cycle once in the intestinal tract.
The bacteria in ProbiogenTM have actions and benefits on their own but incredibly also help establish other beneficial species of gut bacteria improving the gut ecosystem as a whole. On the other hand they reduce the overgrowth of harmful bacteria and thus can be considered to be the ‘gardeners of the gut’. ProbiogenTM strains even help produce nutrients like vitamin K2, digestive enzymes that break down possible illness triggering foods, and short chain fatty acids that may help correct increased gut permeability. ProbiogenTM is formulated by microbiologists and is DNA tested for identity; very few probiotics undergo this level of quality assurance. The Smart Spore TechnologyTM used in ProbiogenTM makes it a truly shelf stable product and the 100% survivability of ProbiogenTM strains finds no match in existing high count probiotics. Pop into your local Community Health Store to learn more about these fascinating probiotics and when you might need them. There’s a ProbiogenTM formula for every health need. To learn more visit probiogen.co.nz
Get quality assurance with Biovea ® Biovea® is a premium brand of high standard supplements and herbal formulas designed to provide maximum efficacy at a good value. Formulas are free from GMOs, allergens, artificial colours, flavours, preservatives, parabens, sulphates, phthalates, and more. They are designed by a team of researchers using the most current information in natural medicine. Biovea® tests 25 different standards including; microbial contamination, pesticides, heavy metals, solvents, yeasts, identity and others to ensure purity and potency. Manufacturing follows strict GMP to maintain Biovea’s commitment to quality, ethics and assurance. Biovea is actively involved in supporting various charities around the world, providing health and economic support to a number of life-changing research foundations and humanitarian ventures. ®
Look out for Biovea® at a Community Health Store near you. Always read the label and use as directed. If symptoms persist consult your healthcare professional. ProbiogenTM, NZ. Biovea®, NZ.
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BIOVEA® RANGE FREE FROM GMOs
MICROBIAL TESTING
NO ARTIFICIAL COLOURS
HEAVY METALS TESTING
NO ALLERGENS
PESTICIDE TESTING
NO FLAVOURS
YEASTS TESTING Healthy by Nature
NO PRESERVATIVES
POTENCY TESTING
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Finding health beyond the water’s edge
Ange Wallace discovers health and happiness in the deep blue sea. Ange Wallace’s search for health began by listening, not to others, but to her own body. A great believer of living life well, her day begins with a walk up Mount Maunganui to watch the sunrise, a swim in the open ocean and, if the conditions are right, a spot of spearfishing. “I live for my mornings,” Ange says. “I relish getting to bed early and having something exciting to do the next day.” Throughout her life Ange had endured joint pain and fatigue, with no definite diagnosis or treatment solutions despite repeated testing and investigations. “I would hit the wall and be super-tired all the time,” she says. “I had debilitating back and joint pain. While I never really let it stop me doing anything, I was living in constant pain.” After a serious bout of illness a couple of years ago, Ange was finally diagnosed with Crohn’s Disease.
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“It was quite illuminating really,” she says. “Together with steroid treatments and surgery for skin cancers, I came out of that period feeling really bad, and it was clear I was just not thriving.” Ange decided to make changes in her life, and the first was to stop drinking alcohol. “I was a typical Kiwi, going out on weekends and drinking with friends. It doesn’t take a rocket scientist to realise that if you have gut issues, then drinking is probably not good for you.” Choosing not to drink was something Ange had been thinking about for a while, and a decision which she says changed the course of her life. “It was like I shed a skin, it was a mindset change, I haven’t had to use willpower at all. I’ve gained everything and a life which is so much more me and so much more meaningful.” Around the same time, Ange took up swimming. Growing up she always loved the water, and yet it wasn’t until
swimming was her only option as an active pastime due to injuries that its importance came into perspective. Ange concedes she didn’t even know the sport of ocean swimming existed when she first donned a wetsuit and dove into the sea, adamant that swimming would be the therapeutic solution she was seeking. “Ocean swimming is all-year round. It sparks my sense of adventure, and I like the fact it’s a bit crazy. You never know what’s going to happen. Being in a pool is predictable – ocean swimming isn’t exercise, it’s adventure.” Ange relishes the friendships she’s made joining the Seamen Ocean Swim Squad (SOSS) and is grateful for the daily banter and camaraderie. There’s also the spearfishing club, and No Wetsuit Wednesdays, where she says the cold immersion benefits her immune system. “Swimming has opened up to me a bunch of people who get up at crazy o’clock for an adventure,” Ange says. “I’ve met such a lot of like-minded souls, all from completely different backgrounds, which I love.”
“When I’m in the water I don’t want to be anywhere else, and it’s nice to have that.”
Ange says exercise is a by-product of the activities she takes part in; the priority is enjoying nature, catching up with friends, and having fun. The ability to change her life’s path is down to sheer determination and also an intricate understanding of her own personality.
Ange’s tips
“I want to do whatever I want to do, when I want to do it. If anyone had told me what to do – to stop drinking or to start swimming – it never would have worked. After being so sick I realised myself how important my health is so I decided to take it seriously.”
• Discontent is fuel for movement. Challenging times are not bad, they are needed to provide the catalyst for positive change.
Ange’s love of the ocean also sets the scene for her business What Lies Beneath, which provides ‘client feedback with depth’ for the business to business sector. The name reflects the ocean and the business world, which are both full of unknowns but with understanding are not nearly as scary as people think. Ange says her life now is really simple. “I know what makes me feel alive, and that’s what I want to do and where I want to spend my time.”
for making a change in your life
• Choose one aspect of your life to change at a time and put all your energy into making the change a success. • Focus on what you can do, give it a go, and do what you can towards your goal, no matter how little it seems. • Get out of your comfort zone – literally. Get up and take a walk, even if it’s in the rain. You will feel so great! • Don’t worry about what everyone else is doing. Just think – this is my life, this is my priority, and this is important to me.
Healthy by Nature 13
Breathe in, breathe out, this spring The changeover from winter to spring is often the worst time for heavy, blocked up heads and noses. Late winter bugs can be the culprit, or our immune systems may simply be overreacting to the pollen beginning to fly at this time of year. Whatever the cause, the result is very similar – heavy, irritated nasal passages with pressure in the sinuses and ears. Runny noses may complete the package as the body tries to flush out whatever is irritating the mucus membranes. For a fast response to help clear the sinuses, open the airways and dry up noses, Harker Herbals has three great natural options in liquid syrups that are absorbed quickly by the body.
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Sinus Clear One of the respiratory tonics in the new Be Well range, Sinus Clear is especially for adults, including teenagers from 12 years. It’s ideal to help move congestion and support clear sinuses. Each dose delivers powerful concentrated extracts of herbs clinically researched to support respiratory health: Echinacea, Pelargonium, Elder and Ribwort. It comes in a great tasting syrup base, which may appeal to those who find the taste of traditional herbal formulas challenging! Always read the label and use as directed. If symptoms persist see your healthcare professional. Harker Herbal Products Limited, Northland.
A Healthy by Nature Promotion
CLINICALLY RESEARCHED INGREDIENTS
HARKER HERBALS Lemon Hottie Tea
TOP TIPS
for taking Harker Herbals Take them ‘straight’ – an undiluted dose will do the trick! Try 5-15ml in a hot blackcurrant drink to get a hit of vitamin C to help boost the body’s recovery system. Mix 15ml of Original ENT in a little warm water for a soothing throat gargle or add it to a bowl of steamy water – inhaling the steam helps ease breathing and keep the air passages moist. If you’re feeling really miserable, try Harker Herbal’s Lemon Hottie to soothe throats and ease sinuses and heavy heads!
Harker Herbals Lemon Hottie Original Ear, Nose & Throat A 'tried and true' traditional formula, Ear Nose & Throat is suitable for all the family. The active ingredients of Eucalyptus, Cedarbark and Menthol oils respond almost instantly to help clear the sinuses, soothe tickly throats and ease ear canals feeling under pressure. Several herbs in this blend can calm the tissues and support the body as it heals mucus membranes. Children's Ear, Nose & Throat and Breathe Easy A popular year-round syrup in the Children’s range, Ear, Nose & Throat helps dry the mucus membranes and soothe those heavy heads. Children’s ENT is a great companion for Breathe Easy which is the go-to syrup to support little bodies under attack from seasonal allergens. Kids love the minty flavours of these syrups!
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Juice of one large juicy lemon
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3cm knob of ginger peeled and grated
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1tsp of quality raw or Manuka honey
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10-20ml Harker Herbals Original Ear Nose and Throat or 5 ml of Sinus Clear
•
1 cup of boiling water
Mix your ingredients together EXCEPT for the ENT or Sinus Clear and add the boiling water. Stir, wait a few minutes and then add your chosen tonic. Sip slowly for soothing, warming relief.
Healthy by Nature 15
Spring cleaning your fitness routine Spring signals new beginnings, yet sometimes emerging from the cooler days of winter can be a challenge. Kelli Burnett from oceanblue health and fitness talks through some ideas on how to launch your mind and body into the new season.
Spring is the ideal season to make a fresh start. There’s the lively hum of nature as it awakens, and an optimistic vibe in the air as we welcome the warmer days. It’s a time to wake up our winter body, rise and shine, and get ready for the sunny days ahead. Kelli Burnett is a personal trainer at Papamoa’s oceanblue health and fitness, where she motivates and inspires women to use fitness, a healthy mindset and goal setting to make positive changes. She shares with us her top tips for moving into spring and leaving behind the winter blues.
Take the first step
Now is a great time to get some fresh air and hit those pavements. Make an upbeat playlist of your favourite songs, and block out some time each day to go for a brisk walk. Extend the duration by a few minutes each day, and gradually increase your pace over time. Even better – grab a friend and have a catch up while keeping fit.
Play the mind game
Fitness is more than just physical, it’s largely a mental game too. Stay on top of your fitness game by giving your mind a spring clean too. Take a few minutes each day to sit quietly and focus on some deep breathing. You can increase your energy levels, improve circulation, and feel a sense of calm as you continue through your day.
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Water, water everywhere
If your water intake has been lacking, now’s the time to pick it up! You need to be hydrated for your body to perform at its best. With warmer days soon approaching, it’s especially important to keep well hydrated. Buy yourself two water bottles, and keep one in the fridge and one on you at all times, switching them out and refilling them throughout the day.
New season, new goals
Entering a new season can be just like entering a New Year. Set yourself some fitness goals, write them down, and tell people about them – be proud! If you have friends and family with expertise in areas which will benefit your goals, reach out and ask them for help. By telling people and asking for help you are building yourself a good support network, and some accountability too.
Active attire
When I think of spring, I think of new beginnings. It’s the season where earth comes to life. So why not make this the start of your new beginning, starting with buying yourself a new gym outfit. It doesn’t have to be a big expense – there’s a wide range of activewear available to suit all budgets. No girl has ever had a bad workout in new activewear – the ultimate motivation!
15 Minute daily workout Struggling to fit in a workout? Here’s five easy exercises you can do at home. Complete four rounds of each exercise before moving onto the next one. Make sure you take a 15 second break between each set so your body can recover. START
01
Jump squats - 30 seconds x4 rounds 15 second break between each round 1 minute rest
02
Hip raises - 30 seconds x4 rounds 15 second break between each round 1 minute rest
03
Split lunge jump - 30 seconds x4 rounds
15 second break between each round 1 minute rest
04
Plank with leg lift - 30 seconds x4 rounds
05
High knees - 30 seconds x4 rounds
15 second break between each round 1 minute rest
15 second break between each round
FINISH
BUY ONE FOR $25 OR TWO FOR $47 AT CHS STORES
Charge your inner energy, stay on top of every day Solgar VM-2000’s unique formula provides you with essential nutrients and antioxidants that support the energy levels you need to keep up with modern life. Unlock the power of nature from within Always read the label and use as directed. If symptoms persist see your healthcare professional Solgar NZ, Auckland, 0800 765 427 PONZ00937 Solgar is a registered trademark of Solgar NZ Ltd.
A Healthy by Nature Promotion
Salt your way to health Salt of the Earth’s Celtic salt is sun-dried and delicately hand harvested and unrefined allowing your body to naturally absorb its minerals and trace elements.
100% NATURAL SEA SALT WITH NO ADDITIVES
The benefits of our salt CELTIC SALT Hand harvested sea salt
CELTIC SALT Coarse sea salt grinder
Salt of the Earth’s pure, unrefined sea salt contains a vast array of trace elements. Modern science has determined that 24 of these elements are essential for life, although many believe a proper balance of all elements is necessary for our bodies function. In conjunction with a well-balanced diet, sea salt helps replenish our bodies with these essential minerals and trace elements. Many illnesses and poor health conditions have been traced to a deficiency of minerals - the same minerals found in Salt of the Earth’s Celtic Sea Salt. The composition of our blood plasma, lymphatic fluid and extra cellular fluid all mirror the chemical balance of the ocean water from which the salt is derived. The human body uses the minerals and trace elements in Celtic Sea Salt to create electrolytes, maintaining these ‘internal oceans’ which are vital to the proper functioning of every system in the body. For the past 30 years there has been a general belief that all salt is bad for you. This is not the case with our pure, unrefined sea salt. Research is often based on table salt, which goes through a refining process that extracts 82 of the 84 mineral elements, leaving almost 100% sodium chloride. It’s this sodium chloride which can build up in the body and may cause health issues.
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Helps to lower Sodium Chloride levels Contains 84 essential mineral elements Supports healthy blood pressure BFA registered product Nature et Progres certified
A time-honoured method Harvesting sea salt is a tradition passed on from generation to generation. Along the coastline of France, Salt of the Earth’s light-grey Celtic Sea Salt is harvested manually without any mechanical manipulation. This ancient time-honoured method of harvesting ensures a pure, unrefined, fully mineralised, well-balanced sea salt of the highest potency. Highest quality product Our salt remains 100% natural with nothing added and nothing removed, and is certified by two of the world’s most respected associations, Nature et Progres of Europe and the Biological Farmers of Australia. To find out more about the benefits of Celtic Sea Salt visit www.celticsalt.co.nz or call 06 751 5223. Available at your local Community Health Store.
CRESS IS NATURALLY HIGH IN MICRONUTRIENTS ESPECIALLY VITAMIN C
Grilled chicken cress salad With coconut and lime dressing Cress is one of nature’s superfoods, it’s a good source of fibre, helps digestive health and is super easy to grow at home. Nicole Freebairn, Nutritionist at Community Health Stores shares her favourite cress salad recipe, great for a healthy lunch or dinner.
Ingredients: Chicken 1 large free-range chicken breast (or two small) 1 tbsp olive oil ½ tsp smoked paprika 1 tsp dried basil (or mixed herbs) Salt and pepper Dressing ¼ onion, chopped finely 2 cloves of garlic, crushed 3 tbsp chopped fresh herbs (basil, mint, coriander, thyme) ½ tsp smoked paprika 1-2 tbsp coconut sugar 1 tsp tamari (optional) ½ can coconut milk 2 tbsp cornflour or tapioca flour Juice of half a lime Juice of half a lemon Salt and pepper Salad ½ avocado, cut into slices Handful of raw pistachios, roughly chopped 1 red chili, sliced into rings and deseeded Two large handfuls of watercress Lemon/lime juice
Method: Slice the chicken breast in half horizontally, forming two large but thinner cutlets. Combine the chicken, olive oil, paprika and herbs in a large bowl. Season with salt and pepper and ensure the chicken is evenly coated. Cover and marinate. Add 1 tbsp of olive oil to a saucepan over medium heat. Saute the onion and garlic for a couple of minutes until fragrant. Add the herbs, paprika, sugar, tamari (if using), salt and pepper. Stir with a wooden spoon for a few minutes. Slowly begin to add the coconut milk. Stir in the flour, allowing the sauce to thicken. Add the citrus juices and simmer for 10 minutes. Allow the sauce to cool, and then blitz in a blender to remove the lumps. Heat a grill plate, BBQ or griddle pan to medium to high heat. Cook the chicken until cooked. No need to add any extra oil as this is already in the marinade. To prepare the salad, wash the watercress well and tear off any roots. Transfer to a large salad bowl and massage with a squeeze of lemon and lime. Season with salt and pepper. Divide the cress onto two plates, along with the other ingredients. Add the grilled chicken to the salad with a drizzle of the coconut and lime dressing. Enjoy!
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Perfect Partners
for Digestive Health by Karin Spicer N.D Lifestream Naturopath
The digestive system has a huge role to play in the quality of our health, energy and general well-being. Having a digestive system that is out of balance can have a big impact on our daily life.
O
ur diet, habits and lifestyle all contribute to the health of our internal ecosystem. Those that can have a negative impact include; eating a diet high in processed foods, drinking large amounts of coffee or alcohol, smoking cigarettes, or a stressful lifestyle. A healthy digestive system means we can digest our food easily to absorb all the good nutrients, providing the nutritional building blocks for our body’s daily processes, our energy, immunity and even our ability to heal.
Lifestream Advanced Probiotics 14 Strains: ✓ Broad spectrum support for optimum gut health ✓ Supports a healthy immune system ✓ Maintains skin health Lifestream Advanced Probiotics Mood+Immune: ✓ Supports the brain-gut axis for healthy mood balance ✓ Support for stress related digestive discomfort ✓ Boosts immunity Lifestream Advanced Probiotics Metabolise: ✓ Supports a balanced metabolism ✓ Healthy weight management and liver function support ✓ Supports balanced blood sugar and cholesterol levels
So how can we support our gut to work at its best? Current research into probiotics has shown that specific strains of good bacteria support many areas of our health including our digestive system.
While probiotics help to repopulate the good bacteria in the gut, Lifestream Biogenic® Aloe Vera is a soothing tonic for the total digestive system. It is the perfect partner with probiotics in helping to support digestive health. ✓ Supports smooth and natural digestion from top to bottom ✓ Acts as a prebiotic nourishing good bacteria in the gut ✓ Helps to maintain regular bowel motions ✓ Effective support for bloating and flatulence
Lifestream have a range of clinically researched probiotics that provide support for restoring the good bacteria in the gut along with other specific benefits depending on the different strains in each product.
Whether it is bringing your gut back into balance or maintaining a healthy digestive system, Aloe Vera works well in partnership with probiotics for naturally powerful gut health and optimal well-being.
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RECEIVE A FREE ALOE VERA 500ML when you purchase any Lifestream Advanced Probiotics 60s Always read the label and use only as directed. If symptoms persist see your healthcare professional. Lifestream, Auckland
TAPS PP2660
SPECIAL OFFER AVAILABLE NOW AT CHS STORES
In your community Community Health Stores are proudly supporting local communities around New Zealand. productivity of the nation by improving the health of people with an eating disorder. They developed a toothpaste with additives to enhance overall health incrementally over a lifetime of brushing. This was achieved by adding probiotic spores to toothpaste, exposing oral cavities to soil-derived spores daily, and compensating for the lack of engagement with the natural environment that is necessary for maintaining balance and diversity within the microbiome.
Update on our Brave Thinkers CHS was second largest sponsor of students who attended The Brave Thinkers event, proudly supporting seven eager young minds during the 2018 New Zealand Business Week. Working with Chris Torr (CHS) and Ian Harvey as their mentors, the team chose the project of how to increase
The event delivered success, with the CHS team awarded the Supreme Award of a $2000 scholarship for each member for the Massey University Business School. Students also gained a huge amount of knowledge from some of New Zealand’s most recognised businesses and entrepreneurs. CHS is looking forward to supporting The Brave Thinkers again in 2019. For more information visit www.thebravethinkers.com
Fulfilling a need with reusable bags CHS stores are helping Patricia Avenue School in Hamilton by donating a portion of each reusable bag sale to help fund the Melville Primary Satellite Unit's first ever overnight camp trip. The camp gives students the opportunity to gain independence, overcome new challenges and visit new places. Buy a reusable bag at any CHS Tonic Health store to support this awesome cause, or find out more at www.tonichealth.co.nz
Wish upon a list
Want to do your bit to support your local hospice? Just pick up a wish list at any CHS Health For Life stores in the lower North Island. The list details items the Arohanui and Mary Potter Hospices need to provide even better patient services. The next time you are instore, place the item in one of our collection boxes. Learn more at healthforlife.co.nz
Where have all the minerals gone? Minerals play an essential role in the healthy functioning of your body. While we try to eat a balanced diet, the foods we are eating may be lacking essential minerals. Various studies report that New Zealand soils are deficient in some minerals and trace minerals. Minerals are the catalysts for all the vitamins and other nutrients your body uses for developing and maintaining good health. Skybright Ionic Minerals capture the perfect balance of these minerals.
Skybright Single Ionic Minerals in 50ml glass bottles are manufactured using a propriety process that transforms pure mineral crystals into a fully hydrated 100% available liquid ionic supplement. Skybright Concentrated Mineral Drops 250ml are a highly concentrated, natural liquid mineral for regular or sodium restricted diets. 40 drops is equivalent to the mineral content of 1/2 a cup of seawater without the sodium. You may expect to see a wide spectrum of nutritional benefits.
Taking Ionic Minerals every day may help increase energy levels and give a feeling of wellbeing.
Zinc an essential mineral
Because Skybright Ionic Minerals are naturally sourced, the minerals are ionically charged and are in precisely the same proportion as healthy human fluids. They are free of synthetically produced compounds or deadly heavy metals.
Skybright Colloidal Multi-Minerals in 500ml glass bottle are a less concentrated multi-mineral supplement containing Skybright Concentrated Minerals mixed with laboratory grade water. Ideal for those people who wish to supplement their diet.
Skybright Ionic Minerals are extracted from the ancient Great Salt Lake in Utah, and contain over 70 rare earth and trace elements common in sea water, but with 99% of the Sodium removed. Many of these elements are naturally chelated so they are more easily absorbed by the body.
Sports Endurance 125ml For maximum performance during intense physical activity, and to reduce cramping, fatigue and dehydration, it is essential to replace lost electrolytes. Sports Endurance is a perfectly balanced, pure electrolyte concentrate free of artificial colours, additives and sugars.
skybright Ag+
Visit your Community Health Store to discuss the Mineral requirements of your family.
Iron plays an important role in energy production and optimal immune system maintenance. Magnesium an essential mineral involved in over 300 enzyme actions in the body. Iodine an essential trace element to support thyroid hormone production. Selenium essential for
supporting immune system function and free radical control.
Always read the label and use as directed. If symptoms persist see your healthcare professional. Skybright, Hawkes Bay.
that has proven integral to multiple body system functions, including support for the cardiovascular, digestive, metabolic and immune system.
Silica an essential mineral involved in collagen formation and Calcium management. Silica has been shown to promote lustrous hair, supple skin and strong nails. Potassium helps to support the regulation of normal blood pressure, proper heart rhythm and blood sugar regulation.
CHS Experts
Meet Linda Macnamara from Plum Organics We are lucky to have a wealth of expertise and experience in health and wellbeing across all of the Community Health Stores teams. This issue we meet Linda from Plum Organics and find out why she loves her job and helping the local community. Tell us about your background. How did you find yourself the owner of Plum Organics and part of the CHS group? Following a health crisis in my thirties, I discovered the healing power of natural remedies. I also began yoga and eating mainly plant-based foods. I’ve never looked back! I gained qualifications in massage and aromatherapy, and worked as a massage therapist for 4 years. I was fortunate to be offered a position by CHS owner, Chris Torr, in Paraparaumu, and subsequently ended up where I am today. Plum Organics is the first point of call for health advice for many people in the area. What expertise can your team offer that customers may not get from a pharmacy? We listen to our customers and build long term relationships. Many people conduct their own research online to find a natural solution to their health problems, and then come to us. We can then talk through options and come up with appropriate supplements and lifestyle changes. Customers can also get specialist advice from our clinical medical herbalists. What’s the best thing about working at Plum Organics? I love my job – I love the customers, the staff, the challenge and the store’s vibe.
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How long have you been operating in Papamoa? Plum Organics has been a big part of the Papamoa community for almost 12 years now. Previously it was part of a New Zealand-wide health store franchise, but three years ago Plum Organics became an independent stand-alone community health store – and the whole vibe of the store changed. I was then invited to join the CHS group, and am fortunate to be part of this group of independent health stores. What’s the most popular product you stock and why? Probiotics are by far the biggest selling product in store for us. Gut health is at the heart of good health, and a turning point for many ailments. Probiogen, a revolutionary spore form bacteria is now available and exclusive to CHS. How do you support local producers and businesses? The Bay of Plenty is full of forward thinkers and producers of natural remedies and yummy, healthy treats. We’ll stock whatever is a good fit for Plum Organics and its customers. A couple of our favourite local suppliers are Real Rad Foods and Restore Bone Broth.
Q&A Have a question you want answered about your health and wellbeing? Send your questions to editor@communityhealthstores.co.nz and each issue our experts will offer their advice. At this time of year, I get really bad hayfever. What is your go-to for fighting allergies? A natural hayfever tablet like Ki Hayfever Control and, of course, a probiotic is an excellent start. A nasal spray may be necessary if symptoms are severe. What are Himalayan salt lamps? Should I get one for my home or office? These salt lamps are natural mineral salt, mined in the Himalayan Mountains. They not only give an ambient glow and positive energy to a room, they also may eliminate odours, freshen the air and may have other health benefits. The negative ion charge from the salt lamps is perfect around computer workstations. I’ve been told I have a zinc deficiency. How can I get more zinc through diet? Are there certain foods I should be eating? We can do a simple zinc taste test in-store, which indicates if you have a deficiency. A supplement may be necessary if levels are very depleted, or a recommendation to increase foods rich in zinc such as milk, wheatgerm, pumpkin seeds and oysters.
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CARDIOVASCULAR SUPPORT
Contains 136mg Oleuropein, backed by scientific evidence^ Always read the label. Use only as directed. Do not use in place of prescribed anti-virals or anti-infectives. Comvita New Zealand Ltd Te Puke. DA1801EH 212. ^ Lockyer et al. Eur. J. Nutr. 2017
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Always read the label. Use only as directed. If symptoms persist, consult your healthcare professional. Vitaco Health (NZ) Ltd, Auckland. 8926_NZ DA1831ZL145