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a healthy start contents
Contents December-January 2018
Health
Food & nutrition
14 In full bloom
74 Meet The Medicinal Chef
Meet Bronnie Ware, bestselling author of The Top Five Regrets of the Dying.
Dale Pinnock, on why we need to rethink our relationship with fats.
20 Surprising weight loss hacks
78 Nutrition notes
The problem is in the mind, not the body.
News, expert tips, recipes, and the latest information.
22 Best of both worlds Thai massage is a dynamic therapy that includes yoga and Ayurveda.
24 Save the males! We turn a spotlight on men’s health issues.
28 Feng shui tips Did you know that feng shui and traditional Chinese medicine are linked?
31 Yoga matters Yoga master Amy Landry, on how to balance your chakras and boost energy.
34 Hormone harmony Ensuring your hormones are on track can lead to a calmer and happier life.
38 Health check News, expert tips, health products, 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 | 5 | December-January 2018
❃ Special
Report
Natural beauty 43 Brilliant beauty-boosting recipes, exclusive interviews with pioneering queens of green beauty products, expert advice on dealing with dry skin, dark circles, plus how to support your skin’s microbiome and the hottest new skincare trends – bee venom, anyone?
a healthy start contents
Mind + spirit 80 Set amazing goals Put simply: happiness will elude you unless you have a goal, says Gaia Darling.
82 Connections News, tips, and inspirational insights.
Organic living 94 You, naturally The best new and natural products and must-buy ethical goods.
Regulars
❃ On the cover 43 20 50 34 28 31 34 44
08 10 98 96
Editor's letter Letters This is the month to … Subscribe today!
Summer beauty plan Weight loss hacks Essential essential oils Fall asleep fast Feng shui Chakra balance yoga Menopause manifesto Lola Berry’s recipes
Cover image by Thinkstock Images
Subscribe today! Turn to page 96 to get your hands on this month’s great offer! natureandhealth.com.au | 6 | December-January 2018
A positive addition in depression management Neurofolin®* *
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Neurofolin contains L-methylfolate – an active form of folate2 that addresses a part of a complex deficiency found in sufferers of depression.3,4 More bioavailable than synthetic folic acid,5 it efficiently crosses the blood-brain barrier to promote the synthesis of moodregulating neurotransmitters like serotonin.2 When added to SSRIs, L-methylfolate offers real cause for optimism.1 Find out more at neurofolin.com.au Only available in pharmacies Neurofolin is for the dietary management of depression and should be used under medical supervision. References: 1. Papakostas GI, Shelton RC, Zajecka JM, et al. L-methylfolate as adjunctive therapy for SSRI-resistant major depression: results of two randomized, double-blind, parallel-sequential trials. The American Journal of Psychiatry. 2012;169(12):1267–1274. 2. Stahl SM. L-methylfolate: a vitamin for your monoamines. The Journal of Clinical Psychiatry. 2008;69(9):1352–1353. 3. Shorvon, S, et al. The neuropsychiatry of megaloblastic anaemia. British Medical Journal. 1980;281:1036–1038 4. Young SN. Folate and depression–a neglected problem. Journal of Psychiatry & Neuroscience 2007;32(2):80–82. 5. Willems FF, Boers GH, Blom HJ, et al. Pharmacokinetic study on the utilisation of 5-methyltetrahydrofolate and folic acid in patients with coronary artery disease. British Journal of Pharmacology 2004;141(5):825–830. Neurofolin® is a registered trademark. Metafolin® is a registered trademark of Merck KGaA, Darmstadt, Germany. Made by Grunbiotics Pty Ltd. Distributed by Mylan Health Pty Ltd trading as Mylan Health (ABN 29 601 608 771) of Level 1, 30 The Bond, 30-34 Hickson Rd, Millers Point, NSW 2000, Australia. Ph: 1800 314 527. NEU-2017-0007. August 2017. GRUN0010.
a healthy start from the editor
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 Yaffa Custom Content Director Matt Porter Tel: (02) 9213 8209 mattporter@yaffa.com.au All mail: GPO Box 606, Sydney NSW 2001, Australia.
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ELCOME to the December issue of Nature & Health – and to summer! It's always a pleasure to welcome you to a new issue of our magazine, and never more so than with this edition which takes a special look at how you can feel and look your absolute best this summer – and all through 2018! As our readers know, here at Nature & Health we're enthusiastic advocates of the holistic approach to health and beauty: we believe the secret to glowing on the inside as well as on the outside is treating your body, mind and spirit to all the wonderful things they deserve – quick, healthy and delicious clean-food recipes (page 74), the latest news on nutrition and diet (page 78), hormonal health game-changers (page 34), healing and restorative therapies (page 22), clever ideas to calm your mind and learn to unwind (page 82), how to set – and stick to! - amazing goals (page 80), how to use the ancient Chinese system of feng shui to bring harmony to your home (page 28), surprising weight-loss hacks for shaping up fast (page 20), and the latest news to keep your menfolk in tip-top shape (page 24). It's also the time of year when our attention turns to holiday skin, hair, and beauty news, and so we are delighted to bring you our eleventh Annual Natural Beauty Awards (page 54), along with interesting, useful, and inspirational ideas about all things to do with beauty: how to repair your summer skin (page 72), the right supplements for hair and nails (page 44), how to beat dry skin (page 66), fine lines and wrinkles (page 52), and under-eye dark circles (page 68), discovering the latest and most effective natural skincare ingredients (bee venom, anyone?? page 70), and learning about how to balance your skin's microbiome (page 64), plus we introduce you to some of the top names in the natural beauty world in “Meet the Green Queens” (page 48) - wonderful and inspirational women who are making a meaningful difference in the world. Want to start your summer beauty and body-love plan? Turn to page 43. 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 | 8 | December-January 2018
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a healthy start letters
Letters What you have to say about the realities of perimenopause, natural energy boosters, and the joys of juicing.
❃ What’s worked for you? A selection of hints and tips from our readers Dance off The joke in my family is how uncoordinated I am on the dance floor and in sports, so imagine the surprise when I took up qi gong and found I was very good at it – I'm a warrior! Toula Dimitriades, via e-mail
Salty ions I moved 18 months ago, and the difference in my health and mood, courtesy of a daily walk (rain or shine!) along the beach, breathing in the negative ions, has been simply amazing. Jacoub Gerda, via e-mail
Kick sugar I no longer keep sugar in the house; I use honey, cacao, or stevia in my cooking, and have quickly adjusted to the taste of unsweetened coffee and tea. Bonus: I’ve lost seven kilos! Verna Tolle, via e-mail
Pause for perimenopause I thought 'perimenopause' was just a made-up condition for whingey yummy mummies who think about themselves too much. So I was chastened to turn 38 and be hit with symptoms I thought would be decades into my future – sleeplessness, mood swings, and hot flushes. An excellent naturopath, Lara Briden, helped me navigate this time, without having to resort to HRT. Bridie Dickens, via e-mail (Ed: We love Lara! One of our favourite long-time contributors. Any interested readers can reach her at www.sensible-alternative.com.au)
Regular reminder I love subscribing to your magazine! Apart from being a good read, I find that having it drop into my letterbox every two months is just the right timing for a gentle reminder to keep my health and fitness goals on track. Eleni Make, via e-mail
Recipe rave I made the tzatziki with fennel and radish dip (October) and it was a massive hit. Since then I have experimented with using other veggies; it's a brilliant way to get strong-tasting veg like kale and broccoli into my kids, who otherwise turn up their noses at them. Brooke Diamond, via e-mail
Energy crisis
Liquid life I contracted a terrible parasite on a trip to Thailand five years ago, which wouldn't respond to any drugs. After losing 15 kilos (and not in a good way), and feeling constantly exhausted and frustrated, I undertook a supervised detox with a naturopath who also prescribed probiotics and cleansing herbs, and a diet based around easy-todigest smoothies, soups, pureees, vegetable-based juices, and plant-based milks. I am now well and strong again. Talita Newton, Sunshine Coast, Qld.
Travelling companion I picked up your October issue at the airport, and I can't believe I have never seen it before. So many of your articles spoke straight to my heart, and I pored over every word of your Natural Careers Guide, as I want to move in this direction. Thanks for the inspiration and information! Sylvie Bennett, via e-mail
Got something to say?
I was felled by chronic fatigue in my last year of school, and for years had to endure not only the debilitating symptoms but the judgement of others who made it plain they thought I was making it up. Thank heavens for the pioneering work of the team at Sydney's Centre for Digestive Diseases: their protocol for rebuilding my gut flora has really turned my life around. Melinda Tauber, via e-mail
Chat to us on Facebook at www.facebook.com/NatureAndHealth Tweet us at www.twitter.com/nature_health Follow us on Instagram at www.instagram.com/nature_and_health Send an email to editor@natureandhealth.com.au
natureandhealth.com.au | 10 | December-January 2018
health Interview
In full bloom Amy Taylor-Kabbaz chats to best-selling author Bronnie Ware about what a regret-free like looks like.
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HEN Bronnie Ware first released her book The Top Five Regrets of the Dying, little did she know where it would lead. Having now sold more than a million copies around the world, and with a Hollywood film-adaptation in the works, Ware's commitment to living a regret-free life has certainly brought her many blessings. But in her latest book, Bloom, she shares what happened after her first book made such an international splash including a diagnosis of a crippling autoimmune disease, rheumatoid arthritis - just months after her first and only child was born. No longer able to walk, let alone write or play her beloved guitar, Ware had to learn a new level of surrender and trust, and Bloom is filled with the insights and wisdom she has uncovered along the way. You had phenomenal success with your first book; what did you want to create with Bloom? I definitely didn’t want to write another memoir. I found that Five Regrets was a big enough reveal of my personal life, and I really felt like I’d done enough of that for now: as a topic, I was off the hook as far as writing goes. But Bloom basically forced itself through me. It was straight after my dad died, and even though I was actually in a really good space after he died, I had been thinking about taking time off writing for a while. At that stage, I’d been blogging every week and sending out a weekly newsletter - doing all the typical ‘system’ ways of reaching out to
your audience. However, I wasn’t feeling well, and it had started to become a chore and bring no pleasure, and I just wanted to spend a few months not writing and not being obliged to expectations of my audience. So when Dad died, I thought, “OK, well I’m going to use this time as time out.” Then, as soon as I got back from the funeral, Bloom just started coming out of me and I couldn’t stop it! I sat down one day, and I simply couldn’t contain it: it was forcing me to write it. I thought, “Oh, no, here I go - I’ve got another memoir!” because I didn’t know how to do it any other way. Even my German publisher asked me if I could make it into a workbook instead. I had to say, “I’m not that sort of author - I have to write the book that’s coming through me, not the book that the market may want.” I only write because I’m guided to share this stuff and to use my life as an example. So, that’s how Bloom started, and once it got going, I was back into the joy of creating again - and then my heart was fully into it. Still, there were lots of times along the way where I was guided to share certain things, and I’d come up against resistance in myself and think, “Oh no, I really don’t have to share this do I? This is really personal stuff here!” So I’d ignore it - but it would be like a woodpecker tapping away on my temple, going ‘ding, ding, ding, ding, ding, ding,’ and it wouldn't give
natureandhealth.com.au | 15 | December-January 2018
health Interview
up but would go constantly, for days. Then the minute I would accept it and put it into the book, the woodpecker would be gone. There’s some incredibly personal stuff in Bloom, but I’ve come to realise that the more human I can be in my writing, the more people can connect with my work, and the more it gives them permission to be real as well. I think that’s probably one of my strengths: the courage to keep it real, and to be very, very honest. Sharing my story - whether it’s about caring for the dying or my illness - is definitely my calling in life. I’m here to lead by example. I want to show that the process of learning to surrender can be applied to more than just coping with illness - it has to go across the board in your life, and that is why I tell the stories of love, and home, and all the other stuff that has gone on in my life, because it’s not a segregated lesson. Thanks to my work with the dying and to gaining so many insights into what we regret at the end of our time on this earth, I am totally committed to living a regret-free life. Surrender is such a fantastic tool for this, but you can’t just apply it to one area. If you are really ready to learn surrender, and your heart does sincerely wants to grasp the power and joy that surrender can bring, then you have to be willing to allow those lessons to come from any or all areas of your life. That’s what I hope Bloom does.
I want to show that the process of learning to surrender can be applied to more than just coping with illness - it has to go across the board in your life. What I find interesting about what you share is the dance we all have with the Universe: Yes, exactly! We say, “OK, I trust I’m being led; I trust this is all happening for a reason. But … here’s my vision board, here’s my picture of exactly what I want it to look like - here’s the guy I want, here’s the home I want. I totally trust that you’ve got me covered – but this is what I want.” So then we start to strive for what we want from a fear-based place, because we’ve forgotten that surrender actually means allowing. Surrender is about completely letting go, and allowing life to reveal itself to us; it means knowing that life knows our needs and what we want better than we do ourselves, and is actually on our side. If we spend all this time striving and forcing, trying to control how things are going to happen, it will only be coming from a place of disconnection. However, as we learn to surrender – or as we’re forced to learn
to surrender, depending on the situation – we realise it doesn’t actually matter how things come to us. Then our relationship with the Universe does become a very joyful dance, because all of a sudden we’re letting this magnificent partner in life lead, because this partner – the Universe, God, Spirit - knows the way. In the meantime, we have to get rid of that controlling urge to say, “I’m going to take this step, and then this step ...” You’re honest about your struggles with this at times, though: Yes. I have had times when I’ve woken up in excruciating pain again and almost shaken my first at God and said, “That’s it! I’ve had enough!” On those days, I become like a defiant child who just needs to express their feelings, and I'll say, “This is not on. This is not fair. I have done everything you
natureandhealth.com.au | 16 | December-January 2018
health Interview
have told me to. I have been so committed and courageous, and so focused and so present to what I’m being guided to do - and I’m still in this damn hole!” I get really defiant and I feel like an angry kid, and so I say it all out loud and I have a cry, which feels really, really good, because all this raging is simply another layer of surrender. One of my readers put this experience very beautifully in an email to me. She has rheumatoid arthritis as well, and she said she asked, “Why can’t I heal this disease?” The guidance she received was that, “Rather than heal the disease, the disease is your healing.” She explained that this was a very useful insight because it helped her to get over her resistance to her situation and her illness. It's similar to what happens to me: I get cross and frustrated, I feel sorry for myself, and then I am very defiant. Then, when I release that anger and frustration, I come back to surrender. I remember that even though I may still be
in pain on this day, there’s a reason for it. I don’t like it, but I’m going to surrender again, on a new level, and see what the next pocket of joy is about. So, what do you think your rheumatoid arthritis is teaching you? It has taught me so many lessons besides surrender, but the best lesson, for me, is the importance of space. Space is my medicine. Living in space is my medicine, and it’s become such a necessity for me. Even though I still live with rheumatoid arthritis, I’m doing really, really well. I have come to realise that for my wellbeing and to continue doing really, really well - I have to maintain space, and that means allocating certain days, or mornings, or pockets of an hour or two during the week to not overloading myself. Also, when I say ‘space’, I mean space in all areas. Therefore, I’m not prolific on social media. I’ve had people say to me that for
natureandhealth.com.au | 17 | December-January 2018
someone who has sold over a million books, I really should have an enormous following on social media. However, I am creating a regretfree life, and that is much more important to me than putting my time into a world that doesn’t really feel like home. I love my audience through social media, there are some beautiful people out there – but I know that everything comes at a price. I deliberately go off-line regularly. Some days, space might mean that I say to my daughter, “We’re not going to school today, because I can’t face the freeway.” I'll take her tenpin bowling instead, or we'll go and get a massage together, or explore somewhere new. She’s five, she’s got a good life! Her imagination and creativity just blossom at those times. What about the pressures that are required of an international author? I have strong boundaries around all of it: social
media, being online, travelling, and speaking. I love to travel, but with my health issues and a very young daughter, I am also very clear on what works for us and what doesn’t. This is why I use death as a tool for living: you have to face the fact that you’re going to die. You’re on limited time, and the more you can get into that time, the more courage it gives you to let go of how you’re perceived. Then, because of that strength, you can allow more space in your life. You start to not care how you’re perceived, and, thanks to the power of surrender, you genuinely trust that you will be looked after. You are able to release the fear, and you stop trying to fill all the gaps with thinking about how to earn money, or how to make things come your way. I am probably perceived as being 'unsuccessful' by a lot of people, especially in my own country, because I’m not well-known, I’m not a big social networker. I’d far rather
natureandhealth.com.au | 18 | December-January 2018
health Interview
I get really defiant, like an angry kid, and so I say it all out loud and I have a cry, which feels really, really good, because all this raging is simply another layer of surrender. hang by an open fire in a paddock with a few friends. The more you blend those two things - my regret-free living theory and the process of surrender - the more space you create in your life. Space can be taken from us from every angle, if we allow it, and it takes immense strength to not allow this to happen. How does someone learn the art of trusting that they will be guided and looked after? We’re so often told that we need to follow a plan, a structure and a system to success, but you can learn to be guided instead. You can learn to stop, tune in, and wait for the answer. That’s where space helps, because if we step away and actually just sit there in the backyard, with our feet in the grass and reading a nice book for half an hour, then we start to get the inspiration and answers we’ve been searching for. Sometimes, I will stop what I’m doing because I’ve realised I haven't had any earthing today, so if I’ve got an hour of free time, I’ll just go sit outside for half an hour. We are often so focused on what we need to do next – what we've got to write on the computer, or when it's time to get dinner ready … instead, go outside and sit with bare feet on the earth and just watch the birds. I live in a suburban block, but I have an old forest right next door with a little group of old trees that has been left untouched. When we take moments like these – walking on the beach, giggling with girlfriends - that is when we’re guided; that’s when we hear what action we need to take. I get so many great ideas when I am riding on my bike! Also, when we do take the action that is suggested to us, it’s almost always worthwhile, because it’s not coming out of fear – instead, it's inspired action. I’ve had so many amazing blessings come my way by following this process. If I think about trying to make all that has happened to me as a logical process, it’s impossible! How on earth could I have done this all on my own? Instead, it’s happened through my thinking, “Oh, I wouldn’t mind such-and-such happening with my work,” and then, a week or a day later, someone gets in touch and says, “So-and-so's mentioned you might be interested in ....’ And I just smile, and say thank you.
And … you've sold a million books and are about to have a movie made about your life! Yes! Living in my tracky-dacks on a farm, talking to the birds, with an old, outdated website and everything. I didn’t know back then what the formula for success was, or even what websites looked like - I had no idea! I was just doing my best with my own resources, and the timing and readiness came together. You don’t have to follow a formula or rules. That’s not how it works. Trust and surrender - and the readiness and timing will come. I don't know how it feels to have my life made into a movie. I’m definitely grateful that I will have another income stream that really doesn’t require that much work for me, except for interviews once it comes out, but as far as the creative side of it, that’s not my job now: that’s the film team's. I just feel grateful that they believe in my story so much. I also feel like I’m sort of having a chuckle with my (former) patients, saying “Have a look at this! Look at what you guys and I have created together.” Because I had humour with all of my patients, and I love the idea of saying to them “See? The things that you taught me have all ended up here!” That’s the true wonder of it all. So, I will just take it all one step at a time, like I always have. I will sit with my birds and do what I do, and feel grateful; and then, I will grow into the readiness of it all.
❃ The ‘formula’ for manifesting I believe that we don’t just arrive ready, we have to grow into our readiness. We might think that we’re ready for something and we get so frustrated, saying: “Come on, life - bring it to me now!” In fact, we’re not actually ready; we’re still growing into readiness. It is only when we are completely ready that the timing lines up, and boom, whatever it is comes our way. When things don’t happen the way I want them to happen, I now realise that maybe I wasn’t as ready as I thought I was. If I find myself thinking: “OK, I’m so ready for this now - why, oh why isn’t this coming together like I want!” Then I know I have to let go again, I have to surrender again; I have to say to myself: “No more forcing, no more striving, no more demanding. I’m going to trust in the big picture. Maybe I’m not as ready as I think I am.” Then, another week or month down the road, I can see clearly why I wasn’t ready at that earlier time because of what I’ve learnt since then. So, learn to trust that the timing is going to align very soon. If you are not ready now, you can already see that you will be ready sometime in the future; and when the two factors of timing and readiness line up together – there will be no stopping you!
natureandhealth.com.au | 19 | December-January 2018
health Bodyshop
5
surprising weight loss hacks
It is tempting to blame your metabolism, genetic make-up, or hormonal imbalances. However, often the problem is not rooted in the body, but in the mind, says Dr Nicola Davies.
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ANY people struggle to lose weight. The subconscious mind is more powerful than you can imagine, and your thoughts often impact your sense of reality. The following five states of mind reveal clues as to why you might be finding it difficult to lose weight and what you can do about it.
1. Depression Depression, whether mild or chronic, can impact every area of your life, including your weight. One symptom of depression is overeating – also known as comfort eating. This is when you eat even if you have no physical need to do so, but because eating makes you feel better (for a while). Self-assessment: If you have a constant hunger that is not satiated by food, you may be suffering from depression. Consider whether you have any other symptoms of depression: lethargy; disruptions in sleep; feelings of hopelessness or helplessness; periods of anxiety; a sense of emptiness that won’t go away; lack of focus or concentration; or even thoughts of death or suicide. What can you do about it? It is important that you receive support for depression, so do get professional help from your general practitioner, a psychologist, or a psychiatrist. This will ensure you receive the most appropriate treatment, whether that be medication and/or counselling.
2. Food addiction Foods that are high in sugar and/or refined wheat may lead to food addiction. This includes pizza, chocolate, sweets, sugary breakfast cereals,
and white bread. When you eat these foods, the reward centres of the brain are stimulated in much the same way as drug or alcohol use, leading to a real and dangerous addiction that seriously hampers your motivation and perseverance. Self-assessment: Do you crave foods that you know are unhealthy, even after you’ve eaten a substantial meal? Do you hide your unhealthy eating from others? Are you unable to stick to rules you set for yourself regarding these foods? Do you feel like you can’t give up certain foods? If your answer to any of these questions is yes, it would be wise to investigate further. What can you do about it? While everything is fine in moderation for some people, this is not necessarily the case for food addicts. One sugar-coated doughnut can send you spiralling out of control. It is best to cut all sugary edibles and foods containing refined wheat from your diet. You can, over time, evaluate which are your trigger foods and eliminate only them, reintroducing other foods slowly to avoid potential setbacks.
3. Anti-motivation For some people, there is an underlying need to be overweight or obese. This secret need can be so buried in the mind that you don’t even know it’s there. For instance, it may be that you have been hurt in a previous relationship and are maintaining excess weight to try and deter relationships that may lead to further pain. This 'anti-motivation' provides you with excuses to not lose weight, and your subconscious mind sabotages all your conscious weight loss efforts. Self-assessment: List the benefits of being overweight. Be honest with yourself and take a few days or weeks to think carefully about it. Anti-motivations can seem completely illogical, often being dismissed as irrelevant. Don’t dismiss anything that may come to mind when creating this list. What can you do about it? Think about the impact of weight loss on those items on your list. The more painful they are to think about, the more effect they may be having on your subconscious desire to stay overweight.
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health Bodyshop
4. Different priorities We all have priorities that need to come before weight loss, such as family, friends, and sometimes work. This is often a good thing: if you put weight loss as your first priority, diet and exercise can become unhealthy obsessions. However, placing other things first can also interfere with your efforts to lose weight.
While everything is fine in moderation for some people, this isn’t the case for food addicts. One sugar-coated doughnut can send you spiralling out of control. Self-assessment: Think back on your past day, and make a list of the things that consumed most of your time, energy, and thoughts. Extend that period to a week, and then a month. See if the list changes, evaluating again those matters that consistently take up most of your time and energy. This will help you identify your key priorities. What can you do about it? Integrate healthy eating and exercise into your main priorities. For example, if your family is your priority, devise a healthy eating plan for the whole family, and start physical activities in which the whole family can participate.
5. Inaccurate estimations Most diet plans include portion control, but when we're hungry we tend to underestimate the size or weight of a portion. Similarly, we can overestimate the impact of exercise. Self-assessment: Ask yourself whether you are measuring or weighing food accurately, or whether you are just 'eyeballing' it to guess your intake.
What can you do about it? Weigh and measure everything, even if you think you are good at estimating portion sizes. It is helpful to pre-pack weighed portions for those times when you need to grab food for on the go. It is important to remember that your body has a natural ‘set point’; if you've been overweight for a long time, your body adjusts and works to keep this weight. This is why so many people gain back the weight they have lost. To avoid this cycle, weight loss should be slow, resetting the natural set point to a weight that is healthy for you. Slow weight loss is much more sustainable than rapid weight loss. Finally, if none of these mental blocks ring true for you, there may be a different psychological barrier making weight loss harder than it needs to be. If so, seek help. Your mind is as unique as your fingerprints, meaning your mental blocks will be unique to you. Dr Nicola Davies is a health psychologist and the author of I Can Beat Obesity! www.healthpsychologyconsultancy.wordpress.com
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health Therapies
Best of both worlds Looking for a dynamic therapy that combines elements of massage, yoga, and Ayurveda? Look no further, writes Laura Greaves.
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HERE’S no doubt that modern life is growing ever busier and more frenetic. Gone are the days of doing just one thing at a time - in the 21st century, it’s all about multitasking. We expect virtually everything in our lives to do double duty, from telephones that are portable record stores to refrigerators that also do the online grocery shopping. So why should complementary therapies be any different? In a world where rushing is as normal as breathing, therapies that combine elements of different modalities for greatest benefit are becoming increasingly popular. Thai yoga massage (TYM) is one of those therapies. As the name suggests, TYM is a dynamic blend of massage, acupressure and assisted yoga poses. It also incorporates some
principles of traditional Indian Ayurvedic medicine. An integral part of Thai culture, it was reputedly developed 2500 years ago by Dr Shivago Komarpaj, who was the personal physician to the Buddha and senior monks. Today, TYM is a cornerstone of traditional Thai medicine, along with nutrition, herbal medicine and spiritual practice.
A practice, not a therapy Danielle Mondahl, from Caloundra on Queensland’s Sunshine Coast, discovered TYM during her yoga teacher training. “Other students were studying it and after receiving it and loving it I decided I would study TYM so that I could confidently touch/massage students during the savasana - or relaxation - part of
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health Therapies
Allowing beautiful, gentle assisted stretching work to unwind the nervous system, without firing it up, is the key to pain reduction. my yoga classes,” she explains. Mondahl adds TYM is not so much a therapy as a practice. “It uses a beautiful flowing sequence where the practitioner moves around the client’s body and applies assisted stretches along with massage and compression techniques. The practitioner uses palms, fingers and thumbs, elbow, knees and feet to apply the techniques in a rocking motion, followed by ‘chopping’ and ‘sweeping’. The client will feel completely nurtured, safe and cared-for throughout the session.” Unlike traditional massage, TYM uses no oils and the client remains fully clothed. In keeping with other energetic healing modalities, however, TYM practitioners work with traditional ‘sen’ or energy lines that run throughout the body. “The techniques have really fun names such as ‘sanuk’, which literally means ‘having fun’, as well as ‘thunderbolt’, ‘palming shoulders’ and ‘cow face',” says Mondahl. “Sen lines include kalathari, which is an emotional line and requires feeling, intuition, experience, and mindfulness to locate.”
Less pain, more peace As with most massage, the physical benefits of TYM include pain relief and improved joint mobility; it also promotes relaxation and reduces stress. “I’ve had clients that have been blown away by how gentle yet effective it is - these are people that have been going to remedial massage for years demanding super firm pressure,” says Mondahl. “Pain comes from the brain, not from the body, and giving the nervous system a chance to settle down is the first step to reducing pain. Allowing beautiful, gentle work to unwind the nervous system without firing it up is the key to pain reduction.” Thanks to its Thai traditional medicine roots, Mondahl says TYM also packs a powerful emotional punch. “From an Ayurvedic perspective, emotional issues are caused by a vata imbalance - too much air or ether. TYM is - quite literally - grounding, because it uses downward-moving compressions,” she says. “I've had clients become quite emotional during massage as they have not received compassionate touch for some time. It’s beautiful and transformative when they let their guard down and allow the tears to flow.” A certain degree of
surrender is necessary to get the most benefit from the treatment, so finding a qualified practitioner that you feel comfortable with is essential. “Express your desired outcome and preferred pressure and begin with a 90-minute treatment rather than 60 minutes, because the nervous system needs a generous amount of time to unwind,” Mondahl advises. “And, because it is a full body experience, the treatment deserves 90 minutes to do justice to all the techniques.” For more information, visit www.thaiyogamassagebydani.com.au or www.facebook.com/TYMbyDani.
❃ “Thai yoga massage made my pregnancies easier” For Sunshine Coast PR director and mum-of-three Katie Wilke, 32, Thai yoga massage had the biggest impact during and after pregnancy. “I attended prenatal yoga classes and always came away feeling relaxed yet energised. When the teacher, Danielle Mondahl, started offering Thai yoga massage, I was curious to see if it would have the same effect. I have given birth to three children in four years, and pregnancy yoga and Thai yoga massage have both made the journey more pleasurable. My neck, back and hips ached from restless sleeping positions and I had painful veins in my legs – massage definitely relieved these symptoms. “It’s nothing like a traditional ‘static’ massage it’s very active. You basically sign your body over to your therapist and they manoeuvre you around. For example, Danielle would hold my arm up and massage in and around the shoulder joint as she moved it around - she is incredibly intuitive and could identify problem areas without me saying so. Thai yoga massage was also great postpregnancy as my body readjusted with hormonal changes. I used to love hard sports massages, but they just don't agree with my body at this stage of my life; during a Thai yoga massage, however, I have never felt any discomfort. “I love that it's a holistic experience, for mind, body and soul. I come out feeling completely recharged, content, and satisfied throughout my entire body, on both a physical and emotional level. Plus, a 90-minute massage for a mum of three feels like I've been in paradise for a week!”
natureandhealth.com.au | 23 | December-January 2018
health Special report
natureandhealth.com.au | 24 | December-January 2018
health Special report
Save the males! Attitudes towards men’s health in Australia have undergone a complete transition in the past 40 years, writes naturopath Tania Flack.
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HE days of “She’ll be right mate,” in the 1970s have given way to more mindful, proactive approaches, partly due to the excellent work of public health campaigns like Movember, which raises awareness about common men’s health issues like prostate cancer, testicular cancer, and men’s mental health. Unfortunately, even though men’s attitudes towards their health may have changed, it has not automatically translated to a rebalancing in the discrepancy between Australian men and women’s health and life expectancy. The latest statistics from the Australian Bureau of Statistics show that a male born in Australia in 2006–2008 could be expected to live 4.5 years less than a female born at the same time (79.2 years compared with 83.7). Men are also far more likely to develop cancer by the age of 75 (44%) compared to women (30%). They also have a 1.6 times higher risk of having a chronic condition caused by injury compared to women; and while the nation's rate of cardiovascular disease continues to rise, it is still more common amongst men (5.7%) than women (4.7%).” Perhaps the best way to continue to close the gap between men and women’s health in Australia is to focus on preventive health care. Health education should start in childhood and focus
on healthy nutrition, developing cooking skills, regular exercise, and open discussions about health. Modifying diet and lifestyle risk factors is the most proactive way that men can stay on top of their health. So what are the most common health concerns for men and how can improving diet and lifestyle habits help?
Weight problems Being overweight is perhaps the most common men's health problem, with the most recent figures from the Australian Bureau of Statistics showing that a staggering 71% of men aged 18 years and over are overweight or obese, an increase from 64% in 1995. Achieving and maintaining a healthy weight is the single most effective thing men can do to reduce their risk of developing a wide range of chronic health problems. Being overweight not only increases the risk of diabetes, cancer, and heart disease; there is also good evidence to suggest that it contributes to dementia risk as men age. While this may not be a high priority for younger men, sexual performance is: being overweight also significantly increases risk of type II diabetes, which is a major cause of erectile dysfunction. Sadly we have normalised being overweight. Phases like ‘beer gut’ and having 'a dad body’
natureandhealth.com.au | 25 | December-January 2018
❃ Prevent prostate cancer 1. Eat fewer calories or exercise more, so that you maintain a healthy weight. 2. Try to keep the amount of fat you get from red meat and dairy products to a minimum. 3. Watch your calcium intake. Do not take supplemental doses far above the recommended daily allowance. Some calcium is OK, but avoid taking more than 1,500 mg of calcium a day. 4. Eat more fish – evidence from several studies suggests that fish can help protect against prostate cancer because they have ‘good fat’, particularly omega-3 fatty acids. Avoid trans fatty acids (found in margarine). 5. Try to incorporate tomatoes that are
cooked with olive oil, which has also been shown to be beneficial, and cruciferous vegetables (like broccoli and cauliflower) into many of your weekly meals. Soy and green tea are also helpful. 6. Avoid smoking for SO many reasons. Drink alcohol in moderation, if at all. 7. Seek medical treatment for stress, high blood pressure, diabetes, high cholesterol, and depression. Treating these conditions may save your life and will improve your survivorship with prostate cancer. 8. Relax and enjoy life. Reducing stress in the workplace and home will improve your survivorship and lead to a longer, happier life.
make fun of expanding waistlines, where they should be a cause for concern. Taking a simple waist measurement can help identify problems. Ideally, men should have a waist measurement less than 94cm; anything more indicates an increased deposition of intra-peritoneal fat (fat deposited around the organs) which is inflammatory and perhaps the greatest single predictor of chronic health problems. Happily, this entirely preventable and losing even 10 kilos when overweight can significantly reduce your risk of developing a chronic health condition. Taking a proactive approach to weight management and getting professional support also makes a huge difference. Getting your doctor on board along with a qualified nutritionist and personal trainer can ensure you set realistic goals, stay on track and achieve long-term results. Being clear about why you need to reach a health weight helps to simplify setting goals for your future health.
Low energy Feeling tired is a common complaint, and it's no wonder when you consider the pressures of the modern world; long hours spent at work, commuting to and fro, plus family or social commitments can leave men with little personal time. Add to that the perils of office work and sitting most of the day and you have a recipe for fatigue and chronic health conditions. According to Safe Work Australia, prolonged sitting is associated with cardiovascular disease, diabetes, obesity, poor mental health, some cancers and premature death. One of the fastest ways to improve energy and indeed reduce your risk of
major chronic health problems is to exercise regularly, but that message is not getting through. The Australian Bureau of Statistics reports that only around half (49%) of men aged 18-64 years participated in enough physical activity (150 minutes per week over five sessions) to keep healthy. Good nutrition provides the basic building blocks for healthy energy levels, however the average Australian man is just not getting enough of what he needs. Borderline deficiencies in key nutrients, such as magnesium, zinc and B group vitamins, are not uncommon and contribute to poor energy levels. The more stress you are under, the greater the requirements for these important nutrients. Statistics show us that men are simply not eating enough of the types of foods that contain these nutrients, namely vegetables and fruit. In 2014-2015 only 3.8% of men ate the recommended five to six serves of vegetables per day and only 44% of men ate the recommended two serves of fruit. If you feel tired all the time, then you need make changes. Fatigue is a genuine warning sign that your diet and lifestyle are not supporting your workload. Addressing nutrition, eating a varied whole foods diet, and exercising regularly can make a profound difference.
Poor sleep One cornerstone of good health is quality, regular, deep sleep to help the body rest and repair. However, sleep can elude some people and studies show that between 13 and 33 percent of Australian adults have difficulties either getting to sleep or staying asleep. This can be due to a number of factors, including mental health problems such as depression and anxiety which can contribute to chronic sleep disorders. Another condition that leads to poor quality sleep is obstructive sleep apnoea, a condition where the soft palate either partially or completely collapses during sleep, obstructing the airway and leading to poor oxygen delivery which disrupts sleep quality, leaving people feeling exhausted the next day. A recent study shows that while one in 10 Australians suffer from undiagnosed obstructive sleep apnea, men are particularly at risk; it is estimated to affect approximately 49% of men between the age of 40 to 69 and could be as high as 62% in men over the age of 70. Obstructive sleep apnoea is often associated with weight problems and losing weight is the first step in managing the condition. A good night's sleep requires a comfortable temperature, proper ventilation, and a lack of light and noise as a minimum. Other steps to improve sleep are: avoiding alcohol and caffeine, developing a relaxing night-time routine, and avoiding using the computer and other blue screen devices late at night.
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health Special report
Mental health Perhaps the most profound shift in Australian men’s health to date has been the improvement in awareness of mental health. This is partly thanks to the bravery of high-profile Australians such as Ian Thorpe and Buddy Franklin who have openly shared their stories and experiences of mental health challenges, and partly due to the fantastic work of organisations such as Movember, Beyond Blue, The Black Dog Institute, Headspace, Australian Men’s Shed Association, and RU OK day. Up until recent years, Australian men were more likely to bottle up emotions and not seek help for mental health problems. This is improving, but there is still a long way to go and The Black Dog Institute estimates that even today up to 72% of men do not seek help for mental health problems. Despite the fact that women are slightly more likely to suffer depression than men, men are more likely to commit suicide and the number of men who die from suicide in Australia every year is nearly double the national road toll. Good mental health relies on a number of factors, including supportive close personal relationships with family and friends, good physical health, regular exercise, and adequate sleep. Nutrition is also vital for good mental health, and recently a study undertaken by researchers at Deakin University found that a Mediterranean-style diet, rich in vegetables, legumes, whole grains, fresh fruit, olive oil, nuts and seeds, had profound benefits for people with depression. So if you feel like your mental health could be improved, seek help: talk to the people you are closest to, consult a health professional, draw from all the great resources available online, and really focus on your physical health, especially diet and exercise. A proactive approach to mental health problems can make all the difference.
alone and they highlight the need, not only for preconceptual care, but for men to focus on ongoing preventive health care. Protecting men’s fertility should begin early in life, and reducing exposure to chemicals and pesticides is a good place to start. Thoroughly washing fruit and vegetables or eating organic significantly reduces exposure to toxins. Ensuring a nutrient-rich diet will also help. Men need preconceptual care as much as women and I advise all men planning a family to see their local naturopath or nutritionist at least three months prior to starting a family to get advice on how to reduce toxicity, promote fertility, and get in great shape for fatherhood.
The number of men who die d from suicide in Australia every year is nearly doublee the national road toll..
Declining fertility Alarming new research shows Western men’s fertility has declined by more than 50% in the last 40 years and this steep decline shows no signs of slowing. This large meta-analysis drew data from more than 185 studies, which included information from 43,000 men in North America, Europe, Australia and New Zealand. Researchers have associated this decline with environmental and lifestyle factors, such as prenatal chemical exposure, adult pesticide exposure, smoking, stress, and obesity. The study also found that a low sperm count predicts morbidity and mortality, acting as a sensitive measure of how men are being affected by environmental toxicity and lifestyle factors. These findings have wider implications for public health than fertility
Prostate health The prostate is exquisitely sensitive to environmental toxicity and lifestyle factors, suuch as smoking, being overweight, and a poor diet. This has contributed to an exponential rise in prostate problems. Many common chemicals, pesticides and plastics are known to have endocrine-disrupting properties. These have the potential to cause proliferation of hormonally sensitive tissue annd may be harmful to the prostate gland. Avoidiing unnecessary exposure to these types of chemiicals is an important step in protecting prostate heealth and fertility in men. Prostate health is not often a concern for younger men; however, perhaps it should be as approximately one in seven men over the age of 40 experience problems with their prostate. The most common problem is benign prostatic hyperplasia (BPH): this causes enlargement off the prostate gland, which over time puts pressure on o the bladder, which leads to difficulty urinatingg. Prostate cancer is the most common cancer diagnosis in Australia and it is estimated that 16,665 new cases will be diagnosed this year alone. It causes more deaths than breast cancer, yet geets only a fraction of the media attention. This reaally highlights one of the fundamental differences between men and women’s health in Australia: despite improvements in attitudes to men’s heaalth we are still not talking about it enough. Tania Flack is a respected and qualified naturopathh. www.taniaflack.com
natureandhealth.com.au | 27 | December-January 2018
health East west
Feng shui tips Did you know that feng shui and traditional Chinese medicine are linked? It’s true!
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OTH traditional Chinese medicine and feng shui have origins in the I Ching, an ancient text that is the source of the Chinese philosophy of Taoism. Taoism emphasises the importance of following the natural order of things by observing the energetic rhythms and laws of the universe to live in balance and harmony. By observing and analysing nature thousands of years ago, the Taoists developed an understanding of the subtleties of energy throughout the universe and the interplay of these energies on the landscapes of the body and the environment. They developed an understanding of the energetic properties of plants and the flow of energy through the meridians of the body, giving rise to the development of herbal theory and acupuncture.
Avoid bedlinen designs that feature triangles, because they represent poison arrow energy.
Energy flow Chinese medicine and feng shui philosophies both observe the flow of energies: they analyse the state of Qi and the way it exists in the body and in the environment. They decipher the balance of yin and yang and the harmony of the five elements - fire, earth, metal, water and wood. Just as maintaining balance and harmony within the body is fundamental in traditional Chinese medicine, maintaining balance and harmony within a person's living and working environment is fundamental for good feng shui. Favourable feng shui exists where auspicious Qi gathers and accumulates; this Qi is vibrant and lively. Unfavourable feng shui occurs when Qi becomes blocked, heavy, weakened, stagnant or poisonous. While truly customised feng shui is complex and takes many factors into consideration, these key concepts can be applied to create favourable feng shui in any home or workplace. 1. Enhance the flow of Qi Keep spaces tidy. Clutter represents obstacles and stagnation, removing the stagnation will improve energy flow, health, and good fortune. If possible, shelves should have doors, as shelves are said to cut energy fields in half and are particularly harmful in bedrooms. 2. Balance Yin and Yang Yang is the vibrant, lively energy that is essential for vitality and good health, and it is created by sunlight, fresh air, pets, young children, and sound. Lightrefracting crystals that reflect rainbows as well as wind chimes, bells and music are often used as feng shui cures to symbolise and enhance Yang Qi and to displace heavy Yin energy in living spaces. 3. Sleeping position is important A bedroom is a Yin space and should not be activated with the Yang energy of plants, or be overly decorated or have busy design elements. Soft colours and plain designs are best. 4. Have plants or trees around you They bring vibrant energy to a space and are considered good feng shui as they represent growth and development. This energising quality is most beneficial in a living space. Spiky cacti or plants with barbs or thorns should be avoided as they are said to create unfavourable poison arrow energy. Lush green plants with rounded leaves and fresh flowers (with any thorns removed) are the best selections; however they should be replaced if they wilt as unhealthy or dried flowers create unfavourable feng shui. Shura Ford is a doctor of Chinese medicine. Contact her at Ford Wellness Group, www.fordwellnessgroup.com.au
natureandhealth.com.au | 28 | December-January 2018
health Yoga matters
Chakra balance The seven major chakras are energy points, spinning spheres of bioenergetic activity in the body, writes yoga master Amy Landry. Chakra one The Muladhara, or root chakra is associated with the earth element, groundedness, home, family, and boundaries. Virabhadrasana II Extend arms wide, and step feet open. Turn right foot out 90 degrees, and left foot inward 45 degrees. Inhale, then as you exhale bend your right knee to a right angle over right ankle. Gaze toward your right hand. Hold for 5 breaths; release and change sides.
Chakra two The Svadisthana, or sacral chakra is associated with the water element, movement, emotions, and sexuality. Parivrtta utkatasana Step your left foot behind you, turning it out to 45 degrees; keep right toes pointing forward. Inhale your left arm up. Exhale and fold forward, placing your left hand on the inside or outside of your right foot. Inhale, then exhale turning torso and head to the right, and extending right arm to the sky. Hold for 5 breaths; release and change g sides.
Chakra three The Manipura, or solar plexus chakra is associated with the fire element, energy, self-esteem, and power. Navasana Sit with legs in front and feet flat. Slowly lean backwards as you gently lift the feet so shins are parallel with the ground, keeping legs together. Extend arms forward toward your toes, keeping chest open and lifted. Hold for 5 breaths; release and repeat. natureandhealth.com.au | 31 | December-January 2018
health Yoga matters
Chakra four The Anahata, or heart chakra is associated with the air element, love, self-love, intimacy, and devotion. Ustrasana Begin kneeling, hands on the top back of pelvis. Lengthen the tailbone downward toward the back of knees, while lifting sides of chest high. Slowly bend backward, retracting shoulder blades. Keep hands on pelvis, or release hands to heels (or to blocks for support). Hold for 5 breaths, then engage abdomen strongly, draw chin to chest, and release back to upright.
Chakra five The Vissudha, or throat chakra is associated with sound, creativity, expression, and communication. Chatush padasana Lie on your back, arms by sides and feet flat, around sitting bone-distance apart and parallel. Pressing into feet and shoulders, slowly roll pelvis, middle and upper back off the ground, and raise chest towards chin. If safely accessible, clasp ankles with your hands; or, interlock fingers. Raise chest, lengthen tailbone toward the back of the knees, and press heels down. Hold for 5 breaths, then release.
Chakra six The Ajna, or third-eye chakra is associated with light, insight, imagination, perception, and dreams. Balasana Kneel, thighs together, then sit back on your heels. Fold torso forward, keeping the weight of your pelvis anchored to the heels. Rest your head on the ground or on a block and close your eyes. Remain for 2 minutes minimum, then release.
Visit Amy at www.amyelandry.com
Chakra seven The Sahasrara, or crown chakra is associated with thought, beliefs, divinity, wisdom, and understanding. Meditation Sit comfortably, elevating your hips on a bolster, and supporting your knees. Rest hands softly in your lap. Lift tall through your centre, anchoring your tailbone downward. Close your eyes, and relax your facial muscles. Focus on your breath rhythm. As the mind wanders, gently return your attention to the breath, inviting the mind to slow down. As you allow more space in between your thoughts you can invite your true sense of knowing into your life. Remain for 5-10 minutes daily. natureandhealth.com.au | 32 | December-January 2018
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natureandhealth.com.au | 34 | December-January 2018
health Balance your hormones
Hormone harmony Ensuring your hormones are in balance can lead to a calmer and happier life. Charmaine Yabsley asks our holistic health experts how to achieve it.
4. Go for good fats “Increase your intake of essential fatty acids from nuts, seeds, avocados and oily fish, like salmon,” adds Tuck. “Good fats are essential for healthy hormone production. Cut back on caffeine and alcohol: these stimulants cause an imbalance in blood sugar and affect liver function and detoxification. Increase fibre, particularly whole grains, fresh fruits and vegetables. Fibre helps clear old hormones such as oestrogen, which can then be broken down by the liver and eliminated. Try yoga and meditation to help lower cortisol levels and manage stress.”
5. Make better choices 1. Create healthy flora “Aside from exercises such as yoga or HIIT, you can influence your hormones through diet,” says Jayta Szpitalak. “Creating healthy gut flora mitigates inflammation caused by weak digestion. Probiotic-rich fermented foods like sauerkraut and kefir heal the gut and counter inflammation, which is the cause of many diseases, plus the healthy bacteria improve regulation of the hormones insulin, ghrelin, and leptin. Diets rich in omega fatty acids (think: fish, chia, flax), antiinflammatory herbs like turmeric, leafy greens, and antioxidant-rich foods are all effective.”
2. Find the right mindset Miranda Murray says, “Anxiety, stress and being in a constant state of fight-or-flight wreak havoc on hormones. Daily mindfulness and meditation practice helps to regulate your hormones, stabilise mood and allow you to move through your days feeling happier and more grounded on all levels.”
3. Cut back “Hormone balancing comes down to diet,” says Fiona Tuck. “High-sugar, processed foods, drinks and snacks cause blood sugar swings and insulin imbalance, while refined and trans fats may interfere with cellular function and hormone production.”
“Choose carbohydrate food options which are less processed and have a low glycaemic index (GI), because these digest more slowly and result in less insulin response,” says Chloe McLeod. “Legumes and whole grains like chickpeas, lentils and barley are great choices. High-GI soft drinks and lollies cause blood sugar spikes and then blood sugar crashes which may trigger over-eating. Eat lots of vegetables each day - five serves or more. Vegetables are nutrient-dense, satisfying, help regulate appetite, and provide the nutrition your body requires to work optimally. Get plenty of sleep, because inadequate rest increases production of leptin, the hormone that makes you hungry, and decreases grehlin, which is the hormone that makes you feel satisfied.”
6. Detox your beauty bag “The average adult uses nine personal care products every day that contain a whopping 126 unique chemical ingredients, including nasty things like lead, sodium lauryl sulphate, aluminium, and artificial perfumes,” says Teisha Lowry. “When these are applied to skin, they penetrate into underlying tissue and eventually reach the bloodstream and wreak havoc on your hormones. Search the www.ewg.org database for suspicious ingredients like 1,4-dioxane, parabens, petrolatum, bezene, and homosalate, which are possible human carcinogens and also linked to endocrine disruption,
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health Balance your hormones
developmental and reproductive toxicity, irritaation, and ecotoxicity. The ““Think Dirty” app is anothher great resource to have oon your phone.
7. Balance bloo od sugar “The hormone insulin is responsible for moving sugar from the bloodstream into cells,, so it can be used as energy by the body,” says Simone Austin. “Insulin resistance occurs where insulin is not working very well, and so the body keeps pumping out more to try and control blood glucose levels; this can cause type-2 diabetes. To keep blood glucose levels balanced and therefore require less insulin to be released, eat a diet high in dietary fibre with slow-release carbohydrates, and low GI foods: whole grain breads and cereals, legumes and lentils, nonstarchy vegetables, and rolled oats. Adding good fats, like olive oil, nuts, seeds and avocado, slows the release of the carbohydrate and keeps the blood glucose level down.”
8. Find harmony “To cultivate balance between body and mind, include movement, stress management and nourishing foods in your daily plan,” says Antoinette-Louise Barnardo. “Some of the most important hormones are cortisol, which helps us manage stress, oestrogen, for reproductive wellbeing, and testosterone, for male reproductive wellness. Broccoli, cauliflower, cabbage and Brussels sprouts contain indole-3-carbinole, a powerful ingredient which keeps a healthy balance between 'good' and 'bad' oestrogen. Adaptogenic herbs help us adapt to stress: my favourite is Rhodiola rosea.”
antioxidants for liver detoxification: take 30ml of unsweetened juice concentrate daily.”
11. Manage stress “Consider the following for hormonal health: a clean liver, a diet rich in wholefoods, thriving adrenal glands, stress reduction, quality sleep, regular functional movement, and a calm mind,”says Sharon Kolkka. “You can balance your hormones by reducing alcohol, sugar and caffeine. Add yoga or Pilates, even just brief sessions, get plenty of fresh air, drink filtered water, and develop a positive outlook on life. For hormonal support, try acupuncture and herbal remedies and choose an integrative doctor with an interest in hormonal health.”
12. Use acupuncture “Rebalancing hormones needs a multi-faceted approach,” says Keri Krieger. “A series of acupuncture sessions will support the liver and reduce cortisol and stress levels, which harm hormone balance; acupuncture will also work happily in conjunction with any other medical or herbal treatment. Reduce sugar and caffeine: without this extra load on the liver and digestive system, the body is better able to self-regulate and healing treatments can make a bigger impact.”
13. Try herbal medicine “The herbs peony and dong quai have long been used in traditional Chinese and Western herbal medicine for treating symptoms of PMS, as well as irregular periods and period pain,”says Erika Morvay. “Vitex agnus-castus, or chaste tree, alleviates breast pain, tenderness and fluid retention, as well as hormonally-induced acne. Tienchi Ginseng is highly regarded for managing heavy menstrual bleeding and pain.”
9. Make a change
14. Sleep deeply
“Swap 25 grams of meat for 25 grams of plantbased protein foods - nuts, seeds, tofu and chickpeas - daily,” says Melanie McGrice. “I’m not suggesting women omit meat altogether as it’s very nutritious, but too much increases saturated fat intake which impacts the fluid surrounding your eggs. Add red kidney beans to mince meat, replace one latte per day with a soy latte, and introduce meat-free Mondays.”
“Sleep deprivation affects your cortisol levels for the entire following day, increasing inflammation and heightening stress responses,” says Emily Seddon. “It also impacts hormones that increase appetite - a plausible explanation for its association with an increased BMI. One way to help this is to cut back on coffee. A high caffeine intake (200-500mg per day) increases adrenaline and cortisol levels, which mimics our stress responses and can increase blood pressure and heart rates. A cup of espresso contains only around 100mg caffeine, so stick with one a day.”
10. Add antioxidants “Environmental toxins and stress disrupt hormone function,” says Carolina Rossi. “Choose foods rich in antioxidants and nutrients which improve detoxification and decrease inflammation. Flaxseed is rich in phytoestrogens and can help improve symptoms of PMT, breast tenderness, painful and irregular periods: take two tablespoons of freshly ground flaxseed daily. Pomegranate increases glutathione, one of the most important
15. Get your ommm on “Meditation and yoga can help lower cortisol,” adds Seddon. “Known as the stress hormone, cortisol is produced in response to stress or danger. While this is a natural and helpful response in the short term, long term elevation of cortisol results in lowered immunity, high blood pressure, high insulin, and weight gain.”
natureandhealth.com.au | 36 | December-January 2018
❃ Meet our experts
16. Skip the sugar “Sugar requires insulin for it to be utilised by the body, however excessive intake of fructose can trigger insulin resistance, increasing the demand for insulin production,” says Seddon. “High insulin also provokes increased synthesis of androgens like testosterone. But don't avoid carbs: while a lot of sugar is not good for your hormones, whole grain carbohydrates are necessary, and restriction of both calories and carbohydrates can shut down ovulation and stop periods from occurring. Munch on a piece of whole grain sourdough or add baked sweet potato to your dinner. And don't forget magnesium, which helps control insulin production and can reduce sugar cravings. Have you ever noticed a craving for chocolate before your period? That’s your body calling for magnesium!”
17. Maximise your meals “Protein helps balance blood sugar and insulin levels; it's also required for the production and conversion of thyroid hormones and liver function,” says Seddon. “The liver is where thyroid hormones are converted and activated for use, and excess hormones are metabolised. Eat lots of lentils: they are chock-full of fibre, which is associated with lowered oestrogen levels because it facilitates excretion of excess hormones.”
18. Like licorice “The combination of herbal licorice and peony has been shown to balance female sex hormones and reduce androgen production in women, which supports ovulation and a regular menstrual cycle,” says Seddon. “Vitex agnus-castus has been widely used for the symptomatic relief of many female reproductive issues, including PMS and irregular periods. For a hot flush, consider hops: the phytoestrogens in hops extracts alleviate menopausal discomforts, due to an increase in oestrogen levels.”
19. Go see your GP “Hormonal fluctuations are often a natural part of your body’s rhythm,”says James Nevile. “If these fluctuations are causing symptoms that are negatively impacting your life, talk to your pharmacist or GP. Sometimes the solution is as simple as getting back into a balanced diet, including lots of fresh fruit and vegetables or getting active, but some cases might require more investigation and require medicines that help the body to get hormones back on track or replace what would have been produced naturally where the body isn’t producing enough.”
20. Stre-e-e-e-tch it out “Regular stretching and yoga keep the heart healthy and oxygenate the body; they also reduce stress hormones and increase
Jayta Szpitalak, nutritionist and creator of Fermentanicals. www.fermentanicals.com.au
Carolina Rossi is a holistic nutritionist at Gwinganna Lifestyle Retreat. www.gwinganna.com
Miranda Murray is a life and fertility coach. www. mirandamurray.com
Sharon Kolkka, wellness director of Gwinganna Lifestyle Retreat. www.gwinganna.com
Fiona Tuck is a nutritional medicine practitioner. www. fionatuck.com
Keri Krieger is an acupuncturist. www.kerikrieger.com
Chloe McLeod is an accredited practising dietitian. www. chloemcleod.com
Erika Morvay is a holistic nutritionist and naturopath. www.fusionhealth.com.au
Teisha Lowry, founder of INDAH and author of The Beautiful Way. www.indah.com.au
Emily Seddon is a naturopath and practitioner educator. www.bioceuticals.com.au
Simone Austin is a spokesperson for Swisse. www.swisse.com.au
James Nevile is a senior pharmacist with Amcal.
Antoinette-Louise Barnardo is a spokesperson for Swisse. www.swisse.com
Ali Cavill is the owner of Fit Fantastic. www.facebook.com/ fitfantastic
Melanie McGrice, accredited practising dietitian and fertility expert. www.melaniemcgrice. com.au
endorphins , mood-enhancing chemicals which help us cope better with stress,”says Ali Cavill. “Yoga poses move fresh, oxygenated blood through your body, restoring it to working order and rebalancing the body to optimum health. Some exercises include; shoulder shrugs, neck circles, cat-cow, breathing sequences, standing leg stretches, camel pose.”
21. Avoid pesticides “Hormonal imbalances can be caused by nutritional deficiencies which trigger weight gain, fatigue, insomnia, and mood swings,” adds Cavill. “The good news is that these negative effects can be countered by a well-balanced diet packed with nutrient-dense food and plant-based meals, such as poultry, fatty fish, cruciferous vegetables, and B-group vitamins. Choosing natural products and organic, phytoestrogenic foods is also important, because they don’t contain the pesticides, herbicides, plastics, and chemicals that conventional food products do.”
natureandhealth.com.au | 37 | December-January 2018
health health check
Health check Pamela Allardice tries a homeopathic remedy for prickly heat and sunburn, and shares a great reason why you should buy that tray of fresh mangoes.
One for the mums There’s nothing like being pregnant to prompt us to eliminate toxins and check labels. Enter Mama Body Tea, a sweet new range of pure, organic herbal tea blends especially blended to help with fertility, morning sickness, post-birth recovery, and breastfeeding. www.mamabodytea.com.au
Industry news Tricia Hughes is the CEO of Massage & Myotherapy Australia Massage & Myotherapy Australia is currently developing procedures and national standards as we work towards our goal of quality assurance for the profession. Our members are overwhelmingly supportive as the process allows the public to identify them as professional therapists amongst a plethora of “pop up” shops. Our decision is also vindicated by Minister for Health, the Hon Greg Hunt, who said the Australian government recognises the role played by professional bodies such as Massage & Myotherapy Australia. “It’s vital that professional bodies provide leadership that fosters high standards of ethical practice and conduct for members, transparency, accountability, and public safety,” he added. These values form the basis of the Massage & Myotherapy Australia Certification Program which will become a quality assurance platform for our sector's professional development.
Reach for the stars Anyone planning a New Year’s resolution of losing weight should “shoot for the moon”, say University of Nottingham researchers. Contrary to current thinking that you should set realistic weight loss goals, they actually found that people who set unrealistic ‘dream weight’ targets lost almost twice as much in the same 12-month period.
Let’s talk about sex, baby
Say U will Summer bummers include prickly heat, insect bites and stings, and sunburn – appropriately, the homeopathic remedy that relieves any red, burning or stinging skin problems is Urtica urens, which comes from the nettle, a plant with a long healing tradition in both herbalism and homeopathy. natureandhealth.com.au | 38 | December-January 2018
If you want to get a little, try giving a little. Research from the University of Guelph and Nipissing University, published in the British Journal of Psychology, shows that people who help others are more desirable to the opposite sex, have more sexual partners, and more frequent sex.
health health check
Sippidy-doo-dah! The Gimas Autoseltz Soda Syphon means you can transform plain old tap water into sparkling, without having to buy plastic or glass bottles. www.bontradingco.com.au
Play it safe Make mine mango! The first mangoes are in the shops, and with a study published in Nutrition and Metabolic Insights showing that regular consumption of these delicious treats is also linked to a significant reduction in body fat and blood sugar, we think that’s as good a reason as any to pick up a tray!
Heading off on holidays?
In brief … • An Israeli study has shown that a patented concentrated extract of the herb purslane can normalise blood sugar levels in type 2 diabetics in just 12 weeks by reducing glucose uptake from the gut into the blood and modulating the sensitivity of cells to insulin, a hormone that controls blood glucose. • A study in the American Journal of Clinical Nutrition shows that drinking 240ml of cranberry juice daily resulted in a 39 percent lower risk of urinary tract infections. • Make it Mediterranean – a Spanish study shows that this classic diet, with plentiful olive oil, oily fish, wholegrains and a little red wine – reduces breast cancer risk.
When it comes to stopping motion sickness, ginger gets all the press – however one study has shown that sniffing rose oil also reduces nausea, so pack a bottle in your carry-on bag.
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! natureandhealth.com.au | 39 | December-January 2018
Summertime means sweating, but before you roll your armpits with deodorant, consider the sobering findings of a University of Geneva study which showed aluminium salts – used in some, but not all commercial deodorants – increased tumour growth, at least in mouse breast tissue.
Expert Q+A: Osteoarthritis Characterised by inflammation of one or more joints, and usually accompanied by pain, stiffness, swelling/deformity and reduced range of motion, this condition affects most people to some degree after age 60. Most often affecting the hips, knees and hands, pain usually worsens with use of the joint. Natural treatments include: • Glucosamine, chondroitin and MSM, to support and strengthen joints, ligaments and tendons, reduce inflammation, and promote tissue repair. • Fish oil, to decrease inflammation, reduce pain, and ease stiffness. • Anti-inflammatory and pain-relieving herbs, including turmeric, boswellia, ginger, willow bark, dogwood, and devil’s claw. • Reduce acid-forming foods and drinks (dairy products, grains, meat, sugar, alcohol, coffee) and increase intake of fruits, vegetables, legumes, seeds, healthy fats, and water. Naturopath and nutritionist Rhianna Smith is a practitioner and writer for Health and Simplicity. www. healthandsimplicity.com.au
sponsored content Kylie’s Professional
Makeup that will keep you feeling Naked for summer Keeping your skin and makeup fresh for summer is easy with these handy tips!
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By Kylie Eustace- Eco makeup Artist and founder of Kylie’s Professional www.kylieeustace.com.au www.kylies.com.au
N the warmer months, to achieve flawless makeup application it is important you look after your diet and your skin. You are what you eat, so a healthy diet containing lots of Fresh fruit and Veges is essential as they are not only hydrating, they are packed full of essential nutrients to help keep your skin radiant. With all the summer fruit about that part is easy! Also keep your skin well hydrated by drinking plenty of water, exfoliate regularly and us a light moisturiser. Sun protection is also importan when spending time outdoors! • Starting with your makeup application, use a Foundation Primer containing Aloe as it is so hydrating and soothing. Foundation primer wil also help your makeup stay put all day. I am bi and my favourite is Kylie’s Professional Minera Goddess as it is aloe based and can also be use in place of your daytime moisturiser! • A good quality, Mineral Pressed or Loose Powd Foundation is perfectly suited for our Australiann summer, allowing your skin to breathe without clogging your pores. Most Mineral Foundations will also give you natural sun protection and wil stay on in humid conditions, are water resistant and are also healing. • Be sure to use the correct foundation shade in summer as the shade you used in winter or even spring may not still suit your complexion Your foundation shade should perfectly matc your body. You will have more skin exposed in summer so it is important the Foundation shade you use is correct. Test foundation on your jaw, collar bones or your shoulders. Check the shade suits you in natural daylight as indoor lighting can reflect artificial colour tones and will not guarantee the perfect matc If the foundation colour matches your body i daylight it is perfect for summer. • Bronzers are also wonderful for creating a healthy summer glow. Blend Bronzer from yourr cheek bones to your temples for a sun kissed
look. Bronzers may also be applied as the perfect everyday eyeshadow! Highlighting your cheekbones will also give you a dazzling fresh summer glow. • Try a peachy pink blush on your Cheeks and apply a peachy pink lip shade for a natural look. • Summer eyes are beautiful with a soft shading of bronze, Gold’s and Rosegolds as they will look great with any summer outfit or occasion. When going for a softer eye makeup look keep your brows well groomed and fill them in with a natural shadow shade to help frame your face. Apply a fine layer of mascara and you are • If you get overheated in summer pat you face with a tissue and refresh yourself by spritzing a hydration spray over your décolletage and face for instant relief
natureandhealth.com.au | 40 | December-January 2018
sponsored content Kylie’s Professional
❃ Favorite summer products to try • Kylie’s Professional Pressed or Loose foundation • Loose eye shadows in Dream, Rosegold or Beauty • Pressed shadow pallet in Royal-Cheekey Pallete • Sunkissed Bronzer • Summer Lipstick • Forever Setting Powder to minimise shine
natureandhealth.com.au | 41 | December-January 2018
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Natural beauty SPECIAL
Natural beauty starts here!
natureandhealth.com.au | 43 | December-January 2018
Natural beauty SPECIAL Food for beauty
Natural beauty SPECIAL Food for beauty
Go for glow! Nutritionist Lola Berry says there are many foods that nourish the skin, hair and nails, and including them in your diet is a surefire way of giving your beauty regime a boost.
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'M always looking for new ways to make my nails stronger, my hair longer and silky smooth, and my skin as glowing and healthy as possible. Our skin can tell us what is going on within our bodies as vitamin deficiencies or illnesses are reflected through its appearance. Personally, when I'm super stressed out, I can't grow my nails because I bite them – and it's at these times I know my body needs more stress-supporting nutrients like omega-3s and magnesium. Thankfully, your body not only shows you when it's not happy, it also responds quickly to the foods that make you thrive.
Oysters These guys are one of the best food sources of zinc, which is key for skin health and rebuilding your body’s cells and connective tissues. Zinc is important in many ways; it keeps the immune system strong (not to mention supporting cell division, DNA synthesis and the activity of about 100 different enzymes), it helps heal wounds, and it supports the body’s development and growth.
❃ Fig and macadamia paleo muffins The macadamia nuts and oil mean you’re taking on board fantastic monounsaturated fat plus oleic acid and the nutrient squalene, which will feed the skin so nicely. Makes 12 • • • • • • • • •
2 cups almond meal 1 cup macadamia meal 2 teaspoons gluten-free baking powder 4 eggs 1/2 cup macadamia nut oil 3 tablespoons almond milk 1 teaspoon ground cinnamon 1 vanilla pod, split and scraped 1/3 cup maple syrup (or honey, coconut nectar or rice malt syrup) • 1 cup macadamia nuts, roughly chopped, plus extra • 1 cup roughly chopped dried figs • almond butter, to serve (optional)
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Preheat oven to 180°C and line a 12-cup muffin tray with patty cases or baking paper. Place almond meal, macadamia meal and baking powder in a large bowl and stir. Add the eggs, oil, milk, cinnamon, vanilla and syrup and mix, then gently fold through the nuts and figs until mixture is evenly combined. Spoon mixture into muffin tray, sprinkle with extra nuts and bake for 2030 minutes, or until the tops are golden and a skewer inserted into the centre comes out clean. Cool in the tray before turning out onto a wire rack, then enjoy as they are or serve split with a generous dollop of almond butter. Store in an airtight container in the fridge for up to 1 week.
Natural beauty SPECIAL Food for beauty
❃ Salted macadamia nut slice Macadamia nuts are full of proteins and good fats needed for shiny hair and strong nails, plus they are a great source of palmitoleic acid, which hydrates and heals skin. Makes 12–16 Base • ½ cup desiccated coconut • ½ cup macadamia nuts, soaked for 2–3 hours (or overnight), then rinsed • 3 tablespoons coconut oil, melted • 2 tablespoons almond butter Filling • 1 cup pitted medjool dates • 1 tablespoon macadamia oil • 2 tablespoons macadamia butter • 3 tablespoons maple syrup • 2 large pinches of salt flakes, plus extra to sprinkle Topping • 3 tablespoons coconut oil, melted
• 3 tablespoons maple syrup • 3 tablespoons cacao powder Line a 21cm x 18cm baking tin with baking paper. Place base ingredients in a food processor and blend until mixture is nice and biscuity and starts to stick together. With damp hands, press mixture over base of lined tin and transfer to freezer while you make filling. For filling, put dates, oil, butter, syrup and salt in a blender or food processor and blend until smooth and sticky. Spoon salted caramel over base and spread evenly with a knife, then sprinkle a few more salt flakes over caramel and freeze for 30 minutes, or until set. To make topping, mix oil, syrup and powder together in a bowl. Pour this over caramel layer and then freeze to set. To serve, slice while frozen and enjoy straight away, or leave it to come to room temperature before tucking in.
Raspberries, watermelon, strawberries, capsicums, chillies and tomatoes contain the antioxidant lycopene, so get them into your diet for extra skin protection.
Celery When I feel like I’m carrying extra fluid from flying, hormones or eating the wrong stuff, I’ll drink celery juice and the fluid just drops off. Talking beauty, celery is a brilliant youth food in that it is a great source of antioxidant vitamins A and C, which protect skin from signs of ageing caused by free radicals. Celery also contains vitamin E, which nourishes and moisturises skin.
Oats In beauty terms, oats are one of the highest food sources of silica, which plays a key role in supporting the skin. As we age, collagen and elastin break down, and the skin loses its ability to retain moisture, leaving us with dull, sagging, wrinkly skin. By helping skin to retain moisture, silica can help slow this degeneration; in fact, silica is one of the main components of collagen.
natureandhealth.com.au | 46 | December-January 2018
Natural beauty SPECIAL Food for beauty
Macadamia nuts These are full of the good stuff – monounsaturated fats and protein. Protein is essential for cell growth (so if you want strong locks, nice nails and fresh skin, you’ll be needing it), but I really notice my skin glows when I have the right fats in my diet, and the monounsaturated fats in these nuts are what you’re after. Macadamia oil is great used topically to keep skin nice and taut and to prevent premature ageing. The oil is rich in palmitoleic, linoleic and oleic essential fatty acids, which give it powerful anti-inflammatory properties and help to speed up scar healing.
Raspberries With raspberries it’s all about antioxidants, specifically the antioxidant than makes them red – it’s called lycopene and is a bit like edible sunblock in that it helps to protect skin from sun and free-radical damage. Lycopene's UVblocking capabilities naturally make it a valuable weapon in the battle against ageing skin (though of course I still recommend a great organic sunscreen as well!).
Extra-virgin olive oil Your skin, nails and hair love this stuff. Extravirgin olive oil is naturally rich in squalane, a key ingredient in many store-bought skincare products. Squalane absorbs easily into skin, keeping it hydrated and restoring lost moisture. I keep one bottle of this in my kitchen and one in my bathroom. The kitchen one is for cooking and dressing salads, but the bathroom one is all about skin health. If I’m having a bath, I’ll add a teaspoonful of oil to the bath water. I also like to massage a tablespoonful through my hair to keep it strong and healthy and prevent split ends.
❃ Grateful raw vegan pizza This is packed full of skin-loving Brazil nuts and is inspired by something I tried at a raw food cafe in LA called Cafe Gratitude. Serves 2 (makes 4 mini-sized pizzas) Base • 1½ cups Brazil nuts, activated if possible • 1 cup almond meal • 2 tablespoons extra-virgin olive oil • 1 teaspoon dried basil • 1 teaspoon dried thyme • 1 teaspoon dried rosemary • pinch of salt flakes Cashew cheese • 1 cup cashews, soaked for 2–3 hours (or overnight), then rinsed • 2 garlic cloves • 1 tablespoon extra-virgin olive oil • 1 tablespoon lemon juice • salt flakes and freshly ground black pepper Topping • 3 tablespoons pesto • 6 semi-dried tomatoes, chopped • ¼ red onion, sliced • ¼ bunch of basil, leaves picked • handful of bean sprouts
Brazil nuts I love Brazil nuts, and am rapt that they have made this list. They are a brilliant source of the mineral selenium (just three nuts a day will give you your recommended daily intake). Selenium supports tissue elasticity and protects against sun damage. It also aids production of the antioxidant enzyme glutathione, which repairs cell damage and slows down the skin’s ageing process. Leading Australian nutritionist Lola Berry is the best-selling author of seven cookbooks, including Foods to Make You Glow (Plum/Murdoch Books), from which this extract is reproduced with permission. natureandhealth.com.au | 47 | December-January 2018
To make base, put nuts in a food processor and whiz to a fine crumb. Add almond meal, oil, dried herbs, salt and ½ cup of water and process until mixture has a thick, dough-like consistency. Form dough into four even-sized balls. Place one ball on a sheet of baking paper on your work surface. Put another sheet of baking paper on top, then use a rolling pin or bottle to roll it out to a circle about 5mm thick. Grab the edges of the baking paper and transfer base (with the paper) to a baking tray. Repeat with the other dough balls, then pop bases in a dehydrator or an oven preheated to 120°C for 1 hour (this is not technically ‘raw’, but it’s how I do it at home), or until bases have dried out and are firm enough to hold the toppings. Meanwhile, make the cashew cheese. Put the ingredients in a blender and process, gradually adding 1 tablespoon of water, until creamy. To serve, remove bases from trays using a spatula – be careful as they are quite fragile – spread pesto over them, then divide the topping ingredients evenly along with dollops of cashew cheese. Slice up and and enjoy!
Natural beauty SPECIAL Beauty queens
Green queens Natural products are taking over the beauty world, as we become increasingly aware of what we put on our bodies. Charmaine Yabsley speaks to four women leading the way. Tanya Felli, Ivadore, www.ivadore.com.au Felli is the founder of Ivadore beauty products, including a best-selling self-tanner which contains a red raspberry-derived tanning agent. “It's one of those products everybody should have,” she says. “It gives a natural glow without looking like a fake tan; plus, it's all natural without any nasties.” Felli's passion for natural beauty developed after being diagnosed with coeliac disease, leading to a complete change in diet. As she changed the products she was putting into and onto her body, she noticed a gap in the market for natural beauty substitutes. “I wanted products which worked,”she says. “When I couldn't find them, I started creating them at home, for friends and family.” Tanya's top tip: “Take time for yourself. I go to the gym three times a week, as it gets rid of all of my frustrations. Even though I feel like I'm losing an hour of work, I'm actually gaining time, because my mind becomes more focused.”
Kailah Shannon, MG Naturals, www.mgnaturals.com “When my daughter was born, I wanted to give her the best start possible,” says Shannon, founder of MG Naturals. “I was blown away by the unsafe chemicals and toxins that were in foods and products I was using. MG Naturals was born of a desire to wear make-up but also to ensure that I was using safe products. I was horrified to find that many so-called 'green' and 'natural' brands contained toxic ingredients. I couldn’t find a brand that I was 100 percent happy with, so I created my own. Our philosophy is pure,
safe make-up that heals and soothes to reveal your best skin ever. Prior to setting up MG Naturals, I had no idea that the make-up I used to cover my imperfections was actually causing them, creating a never-ending cycle and keeping the wheels of the beauty industry turning.” Kailah's top products: “BB Cream – you get sunscreen, moisturiser, serum and make-up all in one 30-second application, so it's great for busy women. I also love our mineral silk 100% Titanium Dioxide Free mineral foundation and oil cleanser - it's fantastic for pores, getting rid of blackheads, and plumping out fine lines.”
Briony Kennedy, Adorn Cosmetics, www.adorncosmetics.com.au After 20 years as a make-up artist and salon owner, Kennedy launched Adorn to meet demand for a brand that was natural and ecoconscious, but also had a high end, luxurious feel. Driven by her dislike for waste, frustration with 'natural' brands that actually contained toxic ingredients, and powered by personal heartbreak about overseas child labour and animal testing, Kennedy wanted an ethical brand that empowered women to choose cosmetics that made them look and feel good. Briony's top tips: “No matter how tired I am - and I have three young boys so let’s face it, I am always tired! - I always cleanse, treat and moisturise my skin, morning and night. My basic routine never wavers, but since skin is forever changing, I sometimes add or swap products around for more targeted results. Once a week I give my skin a 10-minute detox with Adorn’s Luxe Pure French White Clay. This is great before a night out, as it really tightens and firms skin, and who doesn’t love that!”
natureandhealth.com.au | 48 | December-January 2018
Natural beauty SPECIAL Beauty queens
Carla Oates, owner, The Beauty Chef Oates became interested in all things natural and good as a child, when she suffered from eczema. “My parents took me to a naturopath and changed my diet, and I noticed the change in my skin,” she says. “Later on when I was a beauty editor, I became concerned about products which contained unnatural ingredients, so I began researching and formulating products, focusing on what you eat and how ingredients help your skin. Part of this research included the link between gut health and skin.” This led to the formulation of 'Glow', The Beauty Chef's first product - “and my favourite!” she says – which improves gut health, and in turn, the skin's appearance. “Your skin is an excellent barometer of what's going on in your body,” Oates says. The Beauty Chef is now one of the leading beauty brands in the world.
Carla's top tips: “To strengthen your gut, drink filtered, purified water. A water purifier is fundamental to good health – chlorine is introduced to our water system to kill bacteria and it kills both, good and bad. You need a purifying system which takes out heavy metals, chlorine, herbicides and pesticides. Eat certified organic produce: the chemicals used on many fruit and veg disrupt healthy gut flora. Eat easily digested wholefoods, such as soups, broth and stews, as these help to break down hard-to-digest proteins, and enjoy the traditional practice of preparing foods to make them more digestible, such as soaking legumes and nuts. Eat foods rich in soluble fibre, and take a probiotic to feed good gut bacteria. Use chemical-free skincare and cleaning products – chemicals in conventional brands aggravate the gut microbiome - and cut down stress, as it robs the body of nutrients and compromises gut health. Walking is my meditation and stress relief: I walk for 10 kilometres and my mind is so busy at the beginning of the walk, but by the end I've solved all my problems. It's a natural filing system for my brain.”
natureandhealth.com.au | 49 | December-January 2018
Natural beauty SPECIAL Anti-ageing essential oils
Anti-ageing essential oils Many essential oils possess anti-ageing properties that can work wonders on skin. Naturopath Amina Eastham-Hillier has the scoop.
❃ D-I-Y: Antiwrinkle serum In a brown glass dropper bottle, combine 100ml of jojoba oil with three drops of frankincense oil and four drops of carrot seed oil. Store away from light, and apply to face, including the under-eye areas, morning and night for 10 days. Thereafter, use serum once every second day to stimulate collagen production and ward off wrinkles.
Carrot seed
Clove bud
High in antioxidants, such as vitamins C and E which protect skin from environmental stressors, this oil revitalises dull, lifeless skin. Scientists believe this is due to carotol, the oil’s primary compound. Carrot seed oil helps with sensitive skin, and is effective on both oily and dry skin, being able to balance both and provide sufficient moisture without clogging pores.
Renowned for their anti-inflammatory properties, evidenced by their ability to soothe toothache, cloves have been described as “the best antioxidant spice” due to their high levels of phenolic compounds, as discovered in a 2010 Spanish study. Clove oil possesses antimicrobial, antifungal, antiviral, and anticancer properties. Few studies have focused on its topical use, but a 2017 study provided important evidence of the essential oil’s anti-inflammatory and tissue remodelling activity in human dermal fibroblasts.
Chamomile This essential oil is extremely soothing as a vulnerary (for healing external wounds or sore rashes). As an anti-inflammatory and analgesic, chamomile is useful for pain reduction and swellings. A 2012 animal study demonstrated chamomile’s antioxidant properties when used internally. I use chamomile essential oil for easing anxiety, stress and insomnia, all of which need to be minimised for healthy ageing.
Frankincense This promotes regeneration of healthy cells while protecting existing cells and keeping them healthy. It restores skin elasticity and tightens loose skin, notably in the eye area.
natureandhealth.com.au | 50 | December-January 2018
Natural beauty SPECIAL Anti-ageing essential oils
Geranium This essential oil regulates the skin’s oil production and reduces acne breakouts. It improves skin elasticity and tightens skin, thereby reducing the appearance of wrinkles, and boosts blood circulation to areas where it’s applied, so helping to heal broken capillaries, cuts and bruises, and easing dermatitis, eczema, ringworm, and other skin conditions.
Jasmine This aphrodisiac oil, a common ingredient in perfumes, increases skin elasticity and is often used to reduce scarring. It smooths and softens skin, and benefits most skin types: dry, oily, sensitive, and irritated.
Myrrh The ancient Egyptians used myrrh essential oil to prevent sunburn, and this vulnerary (wound healing) oil, which is also antibacterial, heals sun-damaged skin, rashes and eczema as well as helping skin to recover from abrasions. It may reduce the appearance of fine lines and wrinkles. An animal study showed myrrh extract to have significant anti-inflammatory effects. Myrrh is not to be used during pregnancy.
Pomegranate seed This oil’s exceptionally high concentrations of antioxidants guard against free radical damage and slow the ageing process. Its punicic and ellagic acids nourish skin, improve elasticity, and promote cell regeneration. It also protects and heals dry, irritated, burned, or damaged skin.
❃ Why you need carrier oils Essential oils are applied topically to skin, either mixed into a natural moisturising cream or vitamin E-based cream, or added to a cold-pressed carrier oil. Because essential oils are so highly concentrated, only a few drops are needed. • Sweet almond This light, odourless oil is a natural UV blocker, which means some added protection for those often in the sun. It’s rich in vitamins E and K, which help regenerate skin, maintain elasticity, and promote better circulation. • Apricot kernel This absorbs into skin relatively quickly and, being nongreasy, can be used on all skin types, but is particularly beneficial for very dry skin. • Argan The approximately 80 percent hydrating fatty acid content in this oil restores skin elasticity and fades fine lines and wrinkles.
• Avocado One of the most beneficial carrier oils, this thick oil is rich in vitamins A and E and collagenboosting sterolins. Unfortunately, the downside is that if it’s used at night, it will stain bed linen. • Coconut Another natural sunscreen, coconut’s high vitamin E levels make it an excellent base for anti-ageing mixtures. Its main component, the medium-chain triglyceride lauric acid, is one of the healthiest oils for skin and body. Coconut oil reduces signs of ageing, fades stretch marks, and eliminates keratosis pilaris. • Jojoba Technically a wax ester rather than an oil, jojoba is usually blended in a 10 percent solution with other carrier oils. Very stable and with a long shelf life, it has absorption properties similar to human skin, and so it tends not to block the pores.
Clove oil’s rejuvenating and stimulating properties lessen wrinkles and sagging by increasing blood flow to the skin.
Rosehip seed This oil may be used as an essential oil and a carrier oil. It is renowned for having the highest concentration of any pure botanical oil of alltrans retinoic acid (ATRA), or natural vitamin A. ATRA boasts a potent ability to reduce wrinkle depth, minimise fine lines, lighten age spots, and promote overall healing of damaged skin by boosting the growth rate of new cells and increasing collagen production. Its omega-3 and omega-6 essential fatty acids improve skin’s elasticity, texture, and appearance.
Rosemary History tells us the ancient Greeks used rosemary for memory and wore it in wreaths when studying. This herb can also work wonders for tension headaches. Rosemary essential oil eases congestion and puffiness by improving circulation. It benefits eczema, dermatitis, psoriasis and, thanks to its antiseptic and antibacterial properties, acne. The high level of antioxidants strengthens capillaries, while cell-regenerating properties reduce the appearance of scars.
Sea buckthorn seed This antioxidant, regenerative, skinstrengthening oil contains a high percentage of linoleic, linolenic and oleic fatty acids, all of which maintain the skin’s natural barrier function. It reverses and prevents signs of ageing, moisturises dry skin, treats acne, and reduces hyperpigmentation and eczema.
Ylang ylang This moisturises and nourishes dry, flaky skin. In Victorian times, it was used to promote hair growth. A little oil massaged into hair follicles boosts hair development and acts as a natural treatment for thinning hair and alopecia. A few drops added to a natural moisturising cream and applied to the face and hands before bed does double duty by inducing sleep. Naturopath Amina Eastham-Hillier N.D. is a member of the Australian Traditional Medicine Society (www.atms.com.au). Visit her at www.amina.com.au
natureandhealth.com.au | 51 | December-January 2018
Natural beauty SPECIAL Look good
The eyes have it Your eyes are truly the windows to your soul: look after yours well with safe, natural, ecofriendly products, writes Beauty Editor Lisa Tristram.
Evening primrose This is an excellent ingredient for slowing the development of wrinkles and fine lines around the eyes because it is exceptionally high in gamma linoleic acid (GLA), an essential fatty acid which maintains healthy cell membranes as well as entering the skin’s upper layers and helping to prevent moisture loss. Of course, it has also achieved great renown as a remedy for premenstrual syndrome and menopausal problems, such as vaginal dryness; one tip, though: it can go rancid fairly easily, even when encapsulated, so store in dark glass in a cool place and discard after six months. Find it in: USPA Eye Contour Elixir ($60.00, www.uspa.com.au)
natureandhealth.com.au | 52 | December-January 2018
Natural beauty SPECIAL Look good
Eyebright
Tomato For an eye cream? Yes! The antioxidant lycopene, which gives tomatoes their red colour, will also help to reduce dark circles and discolouration in the delicate eye area. And if you love making your own natural beauty remedies, try mashing tomato pulp into aloe vera gel and using it as a mask twice a week – so simple, yet very effective for boosting micro-circulation the skin’s surface. Find it in: Aveda Wedding Eye Masque ($74.00, www.aveda.com)
The clue is in the name! Eyebright, so-called since the 15th century by Western herbalists – has a long history of use for treating eye problems, such as conjunctivitis, sore eyes, and eye strain, as well as allergies, nasal infections, and colds. One of the forefathers of herbal medicine, Nicholas Culpeper, wrote that eyebright was “an excellent water to clear the sight”. Buy the tea or teabags from your local healthfood store or online, and then brew, cool and strain the liquid to use as an eye compress. Find it in: Dr Hauschka Volume Mascara ($54.00, www. drhauschka.com.au)
Blue cornflower “Cornflower blue” is often used to describe very bright, almost startlingly blue eyes, and indeed, the pretty cornflower is as bright and richly blue as an iris when in full bloom. Its history of use goes back to the ancient Egyptians, who believed it had the power to resurrect the dead! It also boasts a long traditional history as a remedy for eye infections and ailments, and is listed as such in many of the herbal texts of the 15th, 16th, and 17th centuries. Today, cornflower is used for a wide variety of naturopathic treatments, including liver and kidney problems, gastrointestinal upsets, and period pain. It contains potassium, which may ease eye strain, so if you look at screens all day, try taking cornflower tea daily or using the cooled, strained tea as an eye bath. Find it in: Cedar + Stone’s Beauty Tea and Bath Herbs in Eye Brighten ($15.00, www.biome.com.au)
Gold Because you’re worth it, right? Gold is not just a precious metal, but has a long history of use in beauty care, with generations of fabled beauties, including Cleopatra, having been said to have used it. Modern science shows that gold does, in fact, have the ability to smooth rough skin, reduce wrinkles, and boost collagen production, plus it is anti-inflammatory. Find it in: Edible Beauty Gold Rush Eye Balm ($83.00, www.ediblebeauty.com) natureandhealth.com.au | 53 | December-January 2018
Chamomile In medieval times, this pretty herb was strewn on floors to encourage sweet dreams, and it is soothing to the skin as well as to the nerves. Being mild and delicate, it is particularly appropriate in products for sensitive or dehydrated skin, like around the eyes – current research shows it is actually on a par with conventional cortisone creams for easing eczema. Find it in: Endota spa Organics Advanced Eye Contour Cream ($50.00, www.endotaspa.com.au)
Dragon’s blood No, this cure-all ingredient does not come from a mythical creature, but from the reddish sap of a palm-like plant from the Dracaena family. Long used as an internal medicine for stomach upsets and ulcers, as well as being used topically for wound healing, it typically dries fast, forming a protective layer on skin or mucous membranes, making it perfect for encouraging cellular regeneration; it is also exceptionally soothing for dry, fragile, or sensitive skin, making it a great choice for eye products. Find it in: Pure Heart Alchemy Vital Eyes Serum ($80.00, www.pureheartalchemy.com)
Lisa Tristram is a natural skincare expert, aromatherapist, organic educator, and mind-body wellness teacher. www.lisatristram.com
Natural beauty SPECIAL 2018 natural beauty awards
You’re beautiful! We've sniffed, slathered, and scrubbed our way through nearly 300 entries to come up with our faves - meet the winners for our eleventh annual Natural Beauty Awards! Toner Winner: ACURE Organics Facial Toner, www.acureorganics.com A certified organic combination of witch hazel to purify, plant glycerin to moisturise, and rose to soothe. Highly commended: AEOS Refreshing Hydrating Mist, www.energisedorganics.com; Mukti Rose Blossom m Hydrating Mist Toner, www.muktiorganics.com g
Cleanser Winner: USPA Nourish Cream Cleanser, www.uspa.com.au A nourishing blend of sweet almond oil, camellia oil, and German chamomile, for radiant, hydrated skin. Highly commended: OrganicCeuticals Lactic Gel Cleanser, www.organicspa.com.au; Vliss Organics Activating Mangosteen Cleanser, www.vlissorganics.com.au
Day cream Winner: RosehipPLUS Hydrating Day Cream, www.rosehipplus.com A 100% pure and natural Australian certified organic cream, with antice inflammatory rosehip, chamomile, annd avocado oils. Highly commended: Andalou Naturals Coconut Visibly Firm Day Cream, www.andalou.com; MAAEMO M Hydrating Face Cream, w ww.maaemo.com.au
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Niight cream Win nner: Zk’in Rejuvenating Moisturiser, www.zkinorganics.com.au A certified organic formula, with fucoidan (seaweed extract), which has bee en clinically proven to improve skinn elasticity. Highly commended: La Mav Anttioxidant Rich Nightly Repair Nectar, ww w.lamav.com; Eminence Lotus Dettoxifying Overnight Treatment, ww w.eminenceorganics.com.au
Natural beauty SPECIAL 2018 natural beauty awards
Eye cream Winner: Divine Woman Revitalising Eye Cream, www.thedivinecompany.com Rich in vitamin A and omega-3 fatty acids, this gently refines and decreases wrinkles around the eyes. Highly commended: Skin Physics Oxygen-C Immediate Eye Lift Serum, www.skinphysics.com.au; Synthesis Organics Replenish Eye Cream, www.synthesisorganics.com
Toothpaste Winner: Dr Brite Natural Mineral Toothpaste with Activated Charcoal, www.bioliving.com.au; Vegan, crueltyfree, all-natural, non-GMO, and organic, with activated charcoal to whiten teeth. Highly commended: SPRY Fluoride-free Xylitol Toothpaste, www.keysun.com.au; My Magic Mud Activated Charcoal Toothpaste, www.uhp.com.au
Serum Winner: Seaologie Skin Entree, www.iraw.com With sea grape to brighten and purify skin and kelp protein to ensure healthy new skin cell growth. Highly commended: Wildcrafted Organics Wild Plum Illuminating C Serum, www.wildcraftedorganics. com.au; Trilogy Rosapene Radiance Serum, www.trilogyproducts.com.au
Face scrub Body lotion Winner: SALT by Hendrix Creme de Coco Body Lotion with Neroli & Mandarin, www.saltbyhendrix.com Enriched with organic jojoba, rosehip and coconut oil to soften and smooth skin. Highly commended: Meenoo Organics Ylang Ylang Body Mousse, www.meenooorganics.com; Raw Beauty Naturally Kakadu Plum & Sunflower Body Lotion, naturally.com.au www.rawbeautynaturally com au
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Winner: BOTANI Exfoliating 2-in1 Scrub & Masque, www.botani.com.au Contains the powerful Aussie superfood quandong, which has natural AHAs to exfoliate and rejuvenate skin. Highly commended: Cosima Flawless Active Enzyme Peel, www.cosimaskin.com; Byron Bay Skincare Exfoliant & Mask, www.byronbayskincare.com.au
Natural beauty SPECIAL 2018 natural beauty awards
Shower gel Winner: The Base Collective Magnesium & White Tea Body Wash, www.thebasecollective.com.au This clever formula contains magnesium, to soothe dry, irritated skin and ease muscle fatigue. Highly commended: Natura Siberica Energising g Freshness Shower Gel, www.rosehipplus.com.au; Kosmea Rose Glow Body Wash, www.kosmea.com.au
Hand cream m Winner: SAVI Organics Wellbeing Hand Lotion, www.saviorganics.com Fast-absorbing and ultra-rich, with olive and hemp oils and shea butter to promote healthy skin, nails and cuticles. Highly commended: Embalm Nourishing Hand Cream, www.embalmskincare.com.au; Weleda Sea Buckthorn Hand Cream, www.weleda.com.au
Body scrub Winner: Eco by Sonya Driver Pink Himalayan Salt Scrub, www.ecotan.com.au A delectably scented exfoliating and hydrating treat for dry, flaky skin. Highly commended: Altearah Turquoise Body Scrub, www.altearah.com.au; Three Warriors Life Scrub, www.threewarriors.com.au
Deodorant Winner: Madara Bio-active Deodorant, www.biobeauty.com.au Aluminium-free, with a powerful odour-controlling blend of salvia, peppermint, and antibacterial palmarosa oil. Highly commended: The Whole Boodies Zesty Deodorant, www.thewholeboodies.com.au; Noosa Basics Activated Charcoal Deodorant, www.noosabasics.com natureandhealth.com.au | 56 | December-January 2018
Natural beauty SPECIAL 2018 natural beauty awards
Lip balm Winner: Natralus Essential Paw Paw Lip Balm, www.natralus.com.au This supersmooth formula is enriched with shea butter and vitamin E. Highly commended: Superlips Anti-ageing Plumping Lip Balm, www.skinphysics.com.au; Clemence Organics Ultimate Lips, www.clemenceorganics.com
Conditioner Winner: A’kin Avocado & Calendula Conditioner, www.akin.com.au Enriched with pure active botanicals like avocado oil and calendula extract to smooth and hydrate hair. Highly commended: Mineral Fusion Smoothing Conditioner, www.mineralfusion.com; SAYA Argan Conditioner, www.sayaskin.com
Shampoo Winner: Natural Instinct Moisture Surge Shampoo, www.naturalinstinct.com.au Delivers immediate hydration, thanks to ultra-moisturising honey extract and organic coconut oil. Highly commended: Emu Tracks Ultra Mild Shampoo, www.emutracks.com.au; Ethique Healing Kiwi Shampoo, wwwethiquebeauty.com
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Lipstick Winner: La Glam Minerals Love Collection Lipstick, www.laglamcosmetics.com Stolen Glance is a pretty berry shade that offers a boost of moisture with all-natural colour. Highly commended: Kylies Mineral Goddess Lipstick, www.kylies.com.au; Burt’s Bees 100% Natural Lipstick, www.burtsbees.com.au
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Natural beauty SPECIAL 2018 natural beauty awards
Eyeshadow Winner: Kylies Professional MG Pressed Eyeshadow Palette, www.kylies.com.au Beautiful mineral formula in flattering shades, in an eco-friendly refillable slimline palette box. Highly commended:Jane Iredale Naturally Glam Eye Shadow, www.janeiredale.com.au; Lavera Beautiful Mineral Quattro, www.bioliving.com.au
Foundation Winner: Ivadore Ag ge-defying Mineral Powder, ww ww.ivadore.com.au A delicate-textured three-inone formula, which can be used as foundation, concealer, and natural sunscreen. Highly commended: Morgan Annnie Mineral BB Cream, ww ww.morganannie.com. au; Lavera Natural Liquid Fo oundation, www.bioliving.com
Natural fragrance Winner: IME Kleio Natural Perfume, www.ime-natural-perfume.com.au With soft woodsy and floral notes, this is a classic, elegant choice. Highly commended: One Seed Freedom Eau du Parfum, www.oneseedperfumes.com; Garrett & Garth Awaken, www.garrettandgarth.com
Mascara Winner: 100% Pure Black Tea Mascara, www.100percentpure.com With rich pigment from black tea, blackberry and blackcurrant extract, it’s perfe ect for sensitive eyes. Highly commended: Endota Spa S Lengthening Mineral Mascara, www.endotaspa.com.au; Kylies Mineral Goddess Mascara, www.kylie es.com.au
natureandhealth.com.au | 60 | December-January 2018
Natural beauty SPECIAL Interview
A nourished life Nourished Life founder Irene Falcone, on why choosing natural skincare products is so important for your health and beauty, and for the environment. What was your initial inspiration? I started Nourished Life as a blog after I switched to natural, toxin-free products but couldn’t find everything I wanted all in the one place, which really frustrated me. I kept double-checking ingredients lists and researching what was safe and what to avoid; eventually I realised other people had the same problem, in terms of trying to wade through all the information so I decided to stock the good stuff myself, and turned the blog into a business. Why is it important to eliminate chemicals from personal care products? I just don’t believe we need them when there are so many natural options available. Think about just how many products we use on ourselves and our children every day, and how people might not look at the ingredients - it puts things into perspective. When I started researching products, I found that the lotions and make-up I was putting on my body were packed with really questionable ingredients. I actually stopped wearing make-up altogether while I was researching brands and finding alternatives, and my skin and general health really improved, because I wasn’t weighing my body down with heavy, artificial products. Natural and organic skincare and haircare is also better for the environment, because there are no synthetic ingredients going down the drain and into waterways, and many brands have moved to reusable and recyclable bottles to minimise waste. My kids have grown up with me reminding them that they can only use certain bubble baths or shampoos because they have allergies that we have to consider, so they understand the importance of natural products - I really like that I’ve passed that onto them.
What has been your biggest challenge? Building a business from scratch has been difficult - it's taken years of hard work to build Nourished Life up to what it is today. There have been many sleepless nights, especially in the beginning when it was just me and my mum doing absolutely everything, from packing orders to answering customer emails. Pushing through that difficult stage to get to the point where it became a successful business and I could start putting together a team to help me make it even bigger was hard, but I'm glad I stuck it out because I’m proud of what it’s become. What are your founding principles? Nourished Life was built around a very strict ingredients policy, and from day one we have been committed to stocking only the best Cruelty Free natural and organic health and beauty brands and finding the best eco-friendly alternatives to replace the things we use every day: whether it’s make-up, shampoo, lunch-boxes, or sunscreen, we've found a natural or sustainable alternative, and in some cases, we've even created it ourselves. I don’t compromise on any of our banned ingredients. It’s what I call true transparency it’s a consistent philosophy and it will always be a core element of the business. What has been your proudest achievement? Watching the business grow into something bigger than just me. It’s been amazing to see the growth of my team and their commitment to the company. We have started to develop our own range under the Life Basics brand, which aims to make essential everyday natural products available to everyone at a much lower price point, and we’re hoping to expand this more in the future. I’m also proud of the positive impact we’re having on the industry by working with suppliers to reformulate products wherever possible and minimise unnecessary packaging waste, which is something that both Nourished Life and our customers really care about. What's the most rewarding aspect of running Nourished Life? I love hearing customers’ feedback and it’s what has kept me going. Hearing people say that they love what our store stands for and that they’ve recommended us to their friends and family always reminds me that what I’m doing is important and that it can affect people’s lives in a positive way. I love
natureandhealth.com.au | 62 | December-January 2018
Natural beauty SPECIAL Interview
I don’t compromise on any of our banned ingredients. It’s what I call true transparency - and it will always be a core element of the business. it when customers say that they were able to find the perfect mascara or that their new eco-friendly cleaning spray works better than the mainstream stuff; I will never get tired of hearing those stories and seeing how excited people get. Your top three favourite natural skincare ingredients? That’s tough, because there are so many! Aloe vera, because it’s so soothing and hydrating and is great in anything from shampoo to body lotion; I also love shea butter, which is great for sensitive skin and calming irritation. Green tea is calming in moisturisers and sunscreens, plus it’s rich in refreshing antioxidants. A brand new favourite ingredient of mine though, is cacay oil which is even more concentrated and vitamin-rich than argan or rosehip oil, and you can use it all over the body from your hair to your nails. It’s sourced from the Amazon and it’s so gentle, but it’s also potent enough to fade scarring and brighten skin. I have had amazing feedback on it so far! re d
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Natural beauty SPECIAL Benefits of bacteria
on the skin. Antibiotics given to the mother during labour, or to mother and baby post-birth, affect the type of bacteria seen by the adaptive immune system, and may be linked to subsequent development of autoimmune inflammatory skin diseases. For example, people with eczema lack many of these antibiotic micro-organisms within their skin. Here's how to promote a healthy skin biome in older children and adults.
1. Get down and dirty We need contact with soil-based organisms, which are the natural strains of probiotics present on skin and in the gut. Gardening is the best way to do this. Do what you can, even if it’s growing herbs in a window box, and spend time outdoors in nature, with some contact with the earth: hiking, camping, even sitting on the grass in a park while eating lunch.
2. Be gentle
Your skin’s microbiome Bacteria and skin don't sound like a great combination, but in fact the right balance of microorganisms in and on your skin keeps it healthy.
W
E hear lots about our gut microbiome and how vital the health of this collection of trillions of micro-organisms – bacteria, viruses, fungi, yeasts and parasites – is to physical and mental health. Skin, too, has a microbiome, which keeps it healthy – or not, as it’s constantly under threat from environmental and lifestyle factors. Preferring a slightly acidic pH of 5, the skin microbiome protects against infection, assists wound healing, limits exposure to UV rays and allergens, and reduces oxidative damage. University of California researchers discovered that an important part of the skin microbiome is established within days of birth. During this time significant T-cell activity occurs, which is a critical factor in training the immune system not to attack the normal, healthy bacteria living
Rather than seeing skin as something that must be scrubbed clean to get rid of 'germs', regard it as a part of the body to be gently nurtured. Everything you put on your skin can change its natural pH and the balance of micro-organisms, for better or for worse, so avoid antibacterial soaps, cleansers, hand sanitisers, shampoos, and wipes, especially those containing triclosan or triclocarban. These chemicals contribute to skin dysbiosis, which is associated with eczema, psoriasis, rosacea acne, poor wound healing, dandruff, yeast and fungal infections. Use soap only if it’s essential, and ideally choose a natural Castile soap. Buying liquid Castile soap in bulk saves money, and it can be used for all sorts of cleaning jobs.
3. Wash dishes by hand A Swedish study found that in families where dishes are washed by hand, allergic diseases in children were less common than in children from families who used a dishwasher. The authors believe that a less-efficient dishwashing method may actually induce tolerance via increased microbial exposure.
4. Add probiotics to skincare Break open a probiotic capsule and mix the contents into your facial and body moisturisers.
5. Care for your gut Take a quality probiotic as well as a prebiotic, such as slippery elm. Consult a qualified natural therapist to ensure you use the right strains, as your requirements constantly vary. Ann Vlass BSc(Hons) BHSc(Nat) is a Member of The Australian Traditional Medicine Society. www.helpingnatureheal.com.au
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rose essence eternity NEW Award Winning Kosmea Rose Glow Body Wash is 100% biodegradable, sulphate free and naturally scented with rosewater and essential oils. Suitable for all skin types, the body wash has an SLS free foaming agent derived from natural ingredients. Key ingredients include jojoba oil, rosehip oil, coconut oil, gotu kola, chamomile flower extract, and white tea leaf extract. The body wash will give skin a fresh rosy fragrance leaving it feeling hydrated and refreshed. For more information please call 1300 130 320 Available in David Jones, pharmacies and health food stores.
www.kosmea.com
Natural beauty SPECIAL Clinic Q+A
Dry skin? Air-conditioning, excess sun and salt water, and harsh chemicals in skincare products can all strip your skin of much-needed moisture. Nina Stephenson has the answers.
E
XCESSIVELY dry skin can also be a warning sign of something more serious, like hypothyroidism, diabetes, or psoriasis, so check it out with your GP and naturopath. Now -what can help treat dry skin?
Easy as EFA Our bodies don’t produce essential fatty acids (EFAs) so we need to take them in via our diet. The essential fatty acids (polyunsaturated) include linoleic (omega-6) and linolenic acid (omega-3). Linolenic and other omega-3 fatty acids are needed in a 2:1 ratio over omega-6 fatty acids, as they can be inflammatory. An EFA deficiency can reduce skin lubrication, and low levels in the body are associated with psoriasis, acne, dry and scaly skin, and eczema. Linoleic acid is involved in the cohesion of the stratum corneum (the hard outer layer of your skin), maintaining its integrity and preventing water loss, so low levels will cause dry skin. To treat an EFA deficiency, 3-6 grams of EFAs are needed daily. To achieve optimal levels of EFAs in body tissues, it is essential to avoid trans fats (in margarine, shortening, processed foods), and stick to good quality organic, grass-fed, unhomogenised butter, cream and milk.
• Cold-water fish Eat cold-water fish, such as salmon, once a week. Avoid larger, predatory fish with a longer life-span (marlin, tuna, shark, swordfish) as they will have higher mercury levels. • Flaxseed oil For a balance of omega-3 and omega-6, take 1 tablespoon daily and use in salad dressings (also a good option for vegetarians). • Fish oil For a boost of omega-3, take 2-4 capsules of a practitioner-only fish oil supplement (my favourite is Metagenics MetaPure EPA/DHA). The oil is sourced from small, cold-water fish using eco-fishing practices, and is molecularly distilled to ensure purity and tested to contain levels of heavy metals, pesticides and solvents well below the government’s recommended levels. This is certainly not the case with many over-the-counter fish oils. Fish oil not kept in cool temperatures can also go rancid. Ensure you source your supplements through your naturopath. • Evening primrose oil This is high in gammalinolenic acid (omega-6) and can be taken as a capsule, or used as an oil straight onto the skin; it has also been proven to help atopic dermatitis. • Rosehip oil Containing omega-3 and omega-6 oils, this may be used topically to prevent moisture loss. • Vitamin E From the tocopherol family, this is an antioxidant (protects against damaging free radicals) and anti-inflammatory that stabilises cell membranes and protects skin tissue, acting as an anti-aging agent. Used as a pure oil it can be sticky, and is best used on smaller areas of dry skin and for wound healing. My favourite is the Invite High Potency 100% Pure Vitamin E Oil, while for an all-over body lotion I like Dr Organic’s Bioactive Skincare Organic Vitamin E body butter. Nina Stephenson BHSc is a naturopath and nutritionist. wellnesseternal@gmail.com
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d your minerals th can give you a mineral deficiency questionnaire our mineral status. Deficiencies in potassium nesium phosphate, silica, calcium fluoride, and phate can all produce desquamation, a condition e stratum corneum thickens, causing a dry, scaly arance. These minerals can be supplemented with lackmores Celloids (ask your naturopath), and ting an organic diet, as organic farming methods ort and replenish the soil’s mineral content.
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VOTED NO.1 LIP BALM The natralus range of natural Paw Paw Ointments and Lip Butters provide long lasting moisture action and noticeably healthier looking lips. Combining the most natural ingredients with the goodness of Paw Paw, there’s no reason to put chemicals on your lips ever again. Don’t just take our word for it, try it out for yourself! * For your free 1g sachet sample of Essential Paw Paw Ointment visit offers.natralus.com.au/natureandhealth and follow the prompts.
www.natralus.com.au
Natural beauty SPECIAL Under-eye circles
Deal with dark circles Those yukky dark under-eye circles have a nasty way of making us look tired – and old. Naturopath Teresa MitchellPaterson can help.
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OSTLY dark circles relate to lack of sleep – we look tired because we are tired! – or poor diet, in which case a few good nights’ sleep and better food choices is enough to see them off. However, dark circles can also develop from prolonged crying; pregnancy; menstrual disorders; chronic stress; allergies, asthma and eczema; rubbing eyes excessively (as in during allergy season); sleeping on your stomach; drugs that cause blood vessels to dilate; liver disease; and heredity: dark circles can run in families. Under-eye skin is the thinnest and most delicate on the body: periorbital skin – as skin around the eyelids is called – is about 0.5mm thick, compared to about 2mm on most other body areas. With age, skin loses its elasticity and ability to regenerate, so periorbital skin becomes even thinner, enabling the fine capillaries beneath the skin to produce a blueish tint, something that’s even more pronounced in fairskinned people.
❃ Copper for collagen Copper peptides appear to be highly beneficial for boosting collagen and elastin production: copper is the key mineral in lysyl oxidase, an enzyme that weaves together h collage ll en and elastin. Depletion of this antiinflammatory trace m mineral has long been correlated with degenerative d seases. Studies suggest copper peptides also act as an antioxidant, and p remove damaged collagen and elastin from the skin and scar tissue because they activate the skin’s system responsible for those functions. Copper peptides are included in many commercial skincare lines, or they can be purchased alone to add to your own preparations.
Certain factors exaggerate the appearance of dark circles. One is the oxidisation of blood leaking from the periorbital blood vessels, which sounds worse than the reality: sometimes blood vessels around the eyes can be damaged causing blood to leak out, but this condition is relatively harmless. Periorbital puffiness – better known as bags under the eyes – is mostly the result of fluid accumulation below the eyes from allergies or sensitivities, illness, or excessive salt consumption. This increases pressure on the skin and blood vessels around the eyes, which in turn can force blood vessels closer to the surface of the skin, rendering dark circles more prominent. To identify the reason for your dark circles, gently stretch the under-eye skin. If it becomes darker, the circles are probably due to ageing or genetics. If the colour doesn’t change, allergies may be the cause, in which case a qualified Western herbalist can prescribe herbs with natural antihistamine activity. For vascular-related dark circles, use two pillows at night to prevent blood from accumulating under your eyes. On waking, apply a cold compress for about five minutes to constrict blood vessels. Arnica-based creams, which are antiinflammatory, may help. Flavonoid-rich foods like raw cacao, green tea, and dark berries strengthen capillary walls; so do the herbs horse chestnut, bilberry, German chamomile, ginkgo biloba and grapeseed extract. Protect under-eye skin from the sun as UV rays break down the collagen, and eat plenty of vitamin C-rich foods to strengthen it. An eye serum can counteract dryness arising from the lack of oil glands. Teresa Mitchell-Paterson BHSc(CompSci) MHSc(HumNut) AdvDipNat is a member of The Australian Traditional-Medicine Society. www.atms.com.au
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Natural beauty SPECIAL Bee venom for skin
study found it caused mycobacterial skin infection (Pyoderma abscesses), followed by hypersensitivity, localised loss of fat tissue, and development of a raised scar. The take-home message is that bee venom products, whether injected or topical, must be made from purified melittin and purified apamin. And herein lies a problem, because it’s not always clear what you're getting.
The sting for skin? Bee venom is the latest buzz in skin care, with even the Duchess of Cambridge reported to be a devotee. Naturopath Teresa MitchellPaterson reports.
Bee venom’s key components, melittin and apamin, trick the skin into an inflammatory state, which in turn stimulates production of collagen and elastin.
Long history
Most research on bee venom as an anti-ageing product comes from Korea, and it's conflicting. For example, an emulsification method used in an animal study worked well, but when used in an aqueous solution, the skin's naturally occurring enzymes degraded the product, rendering it ineffective. In a study by Han et al conducted on 22 South Korean women over 12 weeks, facial lines were examined via a Visioline® device, and bee venom was found to make a significant difference to total wrinkle area, total wrinkle count, and average wrinkle depth. From a visual point of view, subjectively, the responders said it improved their skin. Being antibacterial and anti-inflammatory, bee venom has been successfully used to treat acne. When trialled as a treatment for UV damage, researchers found the skin's dermal fibroblasts were rejuvenated and that the venom exerted a mild protective effect against melanocyte overactivity. Also, in animal studies bee venom increased collagen protein synthesis and skin healing, and made it look more youthful. There appears to be little risk with topical application of bee venom products, although obviously people allergic to bee stings should not use them. In summary, the main problem is that you have little idea what you're getting. Emulsification seems to be the only reliable form of delivery, and the venom should be purified.
Bee venom has long been used in traditional Chinese medicine, effectively treating arthritic joints and rheumatic muscle tissue. Combined with acupuncture, it has a definite pain-relieving action. But injecting bee venom is not without risks: one
Teresa Mitchell-Paterson BHSc(CompSci) MHSc(HumNut) AdvDipNat is a member of The Australian Traditional-Medicine Society. www.atms.com.au
M
ANY say it's a natural Botox – a claim unproven to date, although research suggests bee venom ointment is an analgesic and relieves muscle tension, so lessening the appearance of wrinkles. Bee venom's primary constituent is melittin, a proven antimicrobial and antibacterial peptide that comprises around half of the mixture. Other key constituents are apamin, a neurotoxin that can cause burning, swelling and redness, and hyaluronidase, which dilates the capillaries. Melittin and apamin apparently trick skin into an inflammatory state, which in turn stimulates production of collagen and elastin, an action believed to soften lines and wrinkles. So it essentially plumps up the skin via the inflammatory response, while the collagen strengthens tissue under the skin and the elastin helps skin to bounce back into shape after being pressed or pinched. As we age, elastin doesn't rebound as well, and loses its tensile strength.
natureandhealth.com.au | 70 | December-January 2018
xxxxxxxxx Natural beauty Gorgeous picks
Natural beauty Beauty editor Lisa Tristram finds the best all-natural shower gels, learns why you must count your moles, and chats to Antonette Golikidis, founder of Little Innoscents.
Quick – start counting! Have you got more than 11 moles on your right arm? You could have a higher-thanaverage risk of melanoma, says a British Journal of Dermatology study. What’s so special about your right arm? The King’s College London researchers say it’s a ‘proxy’ area to determine the likely number of moles on the rest of your body.
Green queen • What was your inspiration? Little Innoscents was sparked when I first fell pregnant. With an aromatherapy and health science background, I knew exactly what chemicals were in so many skincare ranges, and I couldn’t dare purchase them for my son. So I formulated and developed products for babies and children, concentrating on delicate skin and irritations. • What’s most important in looking after kids’ skin? Using all-natural products can prevent eczema, dermatitis and itchiness: it’s important to understand that making skin healthier will help it to heal and flourish. • What do you love most about your work? That we provide simple, natural, safe and organic products which effectively treat skin problems for people who truly care about their kids and the environment - and at an affordable price point. Antonette Golikidis is the founder of Little Innoscents, www.littleinnoscents.com.au
Road test: Synthesis Organics facial Go beyond certified organic skincare to the wonderful new world of energy-imbued treatments, captured beautifully in this vegan, cruelty-free facial. First up, an exquisite aromatherapy ritual and breathwork to clear your energy field, followed by hands-on treatment with enzymes, omega fats, and antioxidants. Result? My skin felt deeply cleansed and dewy, and the effects on my nervous system were out of this world! Try it: Peninsula Hot Springs ($150.00 for 60 minutes) www.peninsulahotsprings.com
Get fresh! Want a zingy pick-me-up? Try Jurlique Refreshing Citrus Shower Gel ($35.00), from Jurlique counters across Australia; if you prefer a more serene shower sensation, The Base Collective Magnesium & White Tea Body Wash ($32.00, www.thebasecollective.com. au) soothes mind and body, while it’s hard to go past Embalm Hydrating Body Wash ($51.95, www.EmbalmSkincare. com.au) for a luxurious moisture boost for thirsty skin.
Want more natural beauty news? Visit www.natureandhealth. com.au and sign up for our FREE weekly e-news and healthy recipes and great offers,or like and follow us on Facebook, Instagram, and Twitter! natureandhealth.com.au | 72 | December-January 2018
xxxxxxxxx Natural beauty Gorgeous picks
Beach bag must-haves I can’t do without a tinted sunscreen for my face – Swisse Natural Defence BB Cream SPF 30 ($24.99, www.swisse.com) does nicely – plus I want sun safety for the rest of my body, from a product that doesn’t contain nanoparticles or artificial ingredients that harm sealife, like Soleo Organics Sunscreen ($24.95, www.soleo.com). Plus, I’ll be packing Natralus Strawberry Lip Butter ($5.95, from supermarkets and pharmacies), which won’t melt in my bag – and tastes like a strawberry daiquiri!
Star ingredient: Astaxanthin This algae-derived antioxidant is clinically proven to be 550 times stronger than vitamin E, 75 times stronger than coenzyme Q10, and 6,000 times more effective than vitamin C – which all adds up to a good reason to use products containing it to protect skin from sun damage, reduce puffiness, inflammation, sun spots and pigmentation, and improve moisture retention and tone. Try it: EmerginC Scientific Organics Peptide Booster Serum ($115.00, www.inskincosmedics.
Cellulite busters Ah summer – all that bare flesh on display, all those dimply, lumpy ‘orange-peel’ bits to get under control ... Anti-inflammatory and antioxidant turmeric helps to fight cellulite, thanks to its high curcumin and vitamin C content; try Omveda’s Turmeric Cream ($60.00, www.omveda.com.au), with lemon juice, saffron, Indian barberry, and almond and sandalwood oils to stimulate circulation and neutralise toxins. I also like SALT by Hendrix Body Buff ($22.95, www.saltbyhendrix.com), a very effective detoxifying polish-and-smooth treatment based on coffee and marula oil, and Altearah’s Bio Body Oil in Red ($88.00, www.altearah.com.au), which contains cedar, clove, sandalwood, orange, and red thyme essential oils to enhance blood circulation and lymphatic drainage, and speed up the removal of fatty deposits.
Making scents Conventional perfumes are the worst offenders when it comes to potentially toxic ingredients; thankfully, there are gorgeous natural alternatives. I like: the IME Perfume Choose Your Muse Collection ($59.95 for nine 2.5ml packs, www.ime-natural-perfumes.com. au); Hanako I Am Brave ($19.95, www.hanakotherapies.com), a blend of pure essential oils, gem and flower essences, and crystalinfused purified water, which is also a wonderful meditation aid; and Freedom by One Seed ($85.00, www.oneseedperfumes.com), a sparkling combination of pink grapefruit, spiced pink peppercorn, with a soft rose heart – delectable! natureandhealth.com.au | 73 | December-January 2018
food + nutrition Interview
natureandhealth.com.au | 74 | December-January 2018
food + nutrition Interview
Meet The
Medicinal Chef Pamela Allardice talks to Dale Pinnock about how we need to rethink our relationship with fats.
W
E have a strange relationship with fat. We either avoid all fats like the plague and opt for low-fat diet rubbish, or we indulge in gallons of the wrong type of fat. Dale Pinnock believes that for decades we have been fed the message that fat is the enemy and will kill us faster than anything. We have been encouraged to cut out fat at every opportunity, and also to swap around the fats we use – avoiding the saturated and increasing our intake of the supposedly 'good' or 'heart-healthy' vegetable oils. Pinnock says this recommendation represents one of the biggest public health disasters of all time. Fats are a vital group of nutrients, essential for virtually every aspect of our health.
our bodies cannot manufacture them. There are two main classes of essential fatty acids: omega 3 and omega 6. You have heard of omega 9, too, but the body can actually convert omega 6 into omega 9, so obtaining it is of far less concern. These fatty acids play such a vast and varied role in human physiology that it is really rather mind-blowing. All great so far. However, our intake of these fatty acids cannot just be left to chance. We need to get some balance, and I strongly urge anyone reading this to become acutely aware of how to achieve omega balance (my previous book The Power of Three goes into great detail about this and shows you how to achieve this in the food we eat.)
What is good fat and what is bad? This is one area that has been the subject of great debate in recent years, and advances in research and data analysis have revealed that the recommendations we have been given for years have been horribly wrong. These recommendations caused us to change the types of fats and oils we use, and as a result have altered our intake of vital substances called essential fatty acids that have significant effects on our health. Essential fatty acids are a group of fats that are biologically active and critical for our health and the health of every single cell in the body. They are called 'essential' because we have to get them from our diet;
So why do we need balance? If we consume too much of one fatty acid, then we can unleash a whole world of problems upon our physiology. The problematic one that I am talking about is omega 6. Omega-6 fatty acids are used for normal brain function, growth, and development. However, we only need a very small amount of these per day in order for them to achieve their physiological goals. The good thing is that omega 6 is so ubiquitous in foods, you will only be deficient if you become a breatharian and stop eating! When we consume both omega 3 and omega 6, they go through a series of metabolic pathways. These are streams of chemical reactions that alter
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food + nutrition Interview
❃ The best-
ever guacamole Adding a few extras to this simple, good-fat-rich staple takes it up a notch, big time! Serves 2-3 • 2 very ripe avocados • juice of 1 lime • 2 tablespoons extra virgin olive oil • 1 large clove garlic, finely chopped • 1 small red chilli, finely chopped • 1 red onion, very finely chopped • 150g pitted green olives, roughly chopped • 15g coriander leaves, roughly chopped • sea salt Scoop all the avocado flesh into a bowl and mash well with a fork. It doesn’t have to be completely smooth, as a bit of texture is great here. Add the lime juice, oil, garlic, chilli, onion, olives and coriander, with a generous pinch of salt, and mix well.
❃ Mixed seed
hummus
This is a lovely dip that is great with all manner of vegetable crudites, or makes a filling snack when spread on multigrain toast. Serves 2-3 • 300g mixed seeds • 4 tablespoons extra virgin olive oil • juice of ½ lemon • 1 clove garlic, finely chopped • pinch sea salt Place the seeds, oil, lemon juice, garlic and salt in a food processor and blitz to a smooth dip. If the mixture seems to thick, add small amounts of water as necessary. Taste and add more salt if needed.
them and transform them into end products that play various roles in our bodies. When we consume our required amount of omega 6, it is converted into several important substances that do their jobs nice and quietly. The problems arise, however, when we consume too much omega 6, which then gets shuttled down a slightly different metabolic pathway and begins to form something called a series 2 prostaglandin. This active compound actually switches on and exacerbates inflammation. Here is the lightning bolt: in the West we are consuming - PER DAY – on average 23 TIMES more omega 6 than we need! This means that the average person following a typical Western diet will be putting themselves in a state of chronic (i.e. ongoing, long-term) sub-clinical (i.e. not immediately obvious and only revealed by blood tests) inflammation within tissues. Why is this a problem? Well, low-grade chronic inflammation is linked to many of the chronic diseases that plague us in the West. Heart disease, for example, is essentially caused by inflammation. Inflammation of the endothelium (the inner skin of the blood vessels) is the first thing that occurs. The body then responds to this and attempts to repair it, and this is when substances like cholesterol get caught up in it and plaques begin to form in the arteries. Inflammation of the endothelium also makes the vessels less responsive to natural variations in blood flow, contributing to elevated blood pressure.
Chronic low-grade inflammation is also an important factor in the aetiology of cancer. Ongoing inflammation in a tissue can activate certain genes and affect the natural cycle of cell replication. So being in this state is serious, but you won't be aware of it, as it is a slow burner that gives no signs. So, how on earth did we get into this mess in the first place? Thanks to the public health recommendations I mentioned earlier. It was the the mid 1970s onwards that the message about our eating habits and what constituted a healthy diet started to change drastically. Massive public-health campaigns persuaded us that saturated fat was the devil and was the thing in our diet that would ensure an early grave. We were encouraged to opt for 'heart healthy' vegetable oils and margarines and we were all cooking with sunflower oil and slathering margarine on our toast. Food manufacturers, wanting to appear the good Samaritans, heeded these campaigns too, and started using 'healthy' vegetable oil in their foods. And there we have it. Suddenly our intake of vegetable oils was way beyond anything that would have ever occurred in our natural diet. Bang: the fatty acid balance took a nosedive. What are the good fats, and why do we need them? Oleic acid is a fatty acid found in abundance in olive oil, and is believed to be one of the factors that make the Mediterranean diet so
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food + nutrition Interview
healthy. It is an omega-9 fatty acid that is known to reduce LDL cholesterol. Medium-chain triglycerides (MCTs) are found in oils like coconut oil. They are a type of saturated fat that displays very different behaviour from many saturated fats from animal sources. They require little or no digestive intervention, and pretty much go straight into circulation to be used as a convenient energy source. A regular intake of good fats can have an amazing impact on heart health. They can lower cholesterol, reduce systemic inflammation and reduce blood pressure. They can help with inflammatory conditions. They help to maintain a healthy brain and nervous system, too.
❃ Avocado and smoked salmon salad
This is a lovely, super-simple way of getting your good fats in. Crisp and satisfying. Serves 2 • • • • • •
1 large, ripe avocado, halved juice of ½ lemon 2 teaspoons wasabi paste 3 handfuls mixed salad leaves 5 cherry tomatoes, halved 80g smoked salmon, thinly sliced • sea salt and black pepper
Reproduced with kind permission from How to Cook Healthily by Dale Pinnock (Quadrille/ Hardie Grant), available in good bookstores.
❃ Top foods for healthy fats I try to encourage people to get some good fats into each meal. Not only does this ensure you get a good spectrum of them into your diet, but they also help to fill you up as they slow gastric emptying and influence ‘satiety’ hormones. If you can, buy eggs that are fortified with omega-3 fatty acids. Drop sunflower and ‘vegetable’ oil and switch to olive oil and coconut oil for your cooking. Drizzle olive oil onto your salads or cooked vegetables. • Oily fish Salmon, mackerel, herrings, tuna, sardines - these are the richest source of omega-3 fatty acids on the planet, and the omega-3 fatty acids they contain are preformed, which basically means they can be used by the body straightaway. Top tip: Swap bacon or ham in the sandwich for some smoked salmon. • Avocados A great source of oleic acid and GLA. Top tip: Try adding some sliced avocado to your cooked breakfast in the morning. • Seeds Rich in GLA, vitamin E, and the plant form of omega-3 – ALA. While ALA isn’t used as an omega-3 source per se, it does reduce the metabolism of excess omega 6, so has a role to play. • Coconut oil A rich source of medium-chain triglycerides. Top tip: Coconut oil is especially good for Southeast Asian and Indian cooking.
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Scoop the flesh of one half of the avocado into a small food processor along with the lemon juice, wasabi, 2 tablespoons water and salt and pepper to taste. Blitz to a smooth, creamy, pourable dressing. Dice the remaining avocado half. Combine the salad leaves, tomatoes, smoked salmon and diced avocado on a plate and dress with the avocado wasabi dressing.
food + nutrition nutrition notes
Nutrition notes Pamela Allardice samples Australia's first vegan-only fresh food home delivery service and test-drives a brilliant new ice-cream maker and eco-friendly veggie bags. Gadget of the month Satisfy your ice cream craving in three minutes flat with the Shake ‘n’ Make Ice Cream Maker – just chuck in nut milk, yoghurt, bananas, berries, cacao, coconut, whatever your heart desires, and enjoy! www.yellowoctopus.com.au
In brief … • A study in mice at the University of Macau has shown that consumption of omega-3 fish oils helps clear amyloid-beta protein – which is implicated in Alzheimer’s – from the brain. • Women taking a higher dose of vitamin D – 2,000IU as opposed to 400IU – had fewer problems with pregnancy-related high blood pressure. • Higher intakes of vitamin C, folate, and potassium are associated with longer telomeres (the protective tips of chromosomes) in middle-aged people, say Korean researchers.
Va-va-va – vegan!
Smarter storage
Freshara is Australia’s first vegan-only fully prepared fresh food delivery service; available in over 300 suburbs in Sydney and Melbourne, the meals start at just $8.95 and cover a delicious range of cuisines - Middle Eastern, Asian, Indian and South American. Sign us up! www.freshara.com.au
Summer means an abundance of fresh produce at good prices. We love The Swag, a clever triple-layered unbleached cotton bag which keeps fruit and veg fresher and nutrient-rich for longer, allowing them to breathe and hydrate at their own pace. www.biome.com.au
Coffee with a conscience From crop to cup, St Remio are proud to be one of the only brands to offer coffee capsules where a percentage of sales goes into programs to improve local infrastructure and help empower the female farmers and their families in Rwanda. www.stremio.com.au
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food + nutrition nutrition notes
We love seaweed! Probably THE on-trend superfood of them all, especially if it’s Alg – a clever little range of mineral-rich dehydrated seaweed sprinkles – Black Lava Salt, Bonito Sesame, and Bush Tucker - that are hand-harvested in clean Tasmanian seas. www.algseaweed.com
The lovin’ spoonful According to a Gastroenterology study, a daily serving of natural yoghurt reduces depression and anxiety – just make sure it’s got a high content of gut-lovin’ live probiotics, as this is what does the trick.
Cheers to chia! We’re loving the new range of CHIA drinks - 100% natural, glutenfree, vegan, preservative and refined sugar-free, they pack a powerful and nourishing punch for both the body and mind. Coconut and Mango is our fave! www.chia.co.nz
Banana is the new strawberry The South Pacific Jam Company call themselves ‘jam disruptors’, and their new banana-based range is completely free from refined sugar and also contains organic coconut sugar and coconut oil for brain development – a brilliant lunchbox alternative. www.southpacificjamcompany.com
Must-try this month: Kiwi fruit and mint sorbet Serves 4 • 4 kiwi fruit • 2 tablespoons light brown sugar • 2 tablespoons rice bran oil • 35g almond meal • 30g Dutch cocoa • ½ teaspoon ground cinnamon • 1 large handful mint, leaves picked • 125ml apple juice Peel and slice kiwi fruit and transfer to a snap-lock bag or airtight container. Freeze for 2-4 hours or overnight. Put sugar, oil, almond meal, cocoa and cinnamon in a bowl and rub together, using your fingertips, until combined.
Heat a non-stick frying pan over high heat. Add crumble mixture and cook, stirring, for 2-3 minutes until fragrant. Tip back into the bowl and cool. Put mint leaves in a small food processor (reserve a few for serving). Add frozen kiwi fruit and apple juice and blend until smooth. Divide the sorbet among four bowls, top with the chocolate crumble and extra mint, and serve. Recipe and image from Quick. Easy. Healthy. by Callum Hann and Themis Chryssidis (Murdoch Books) $39.99 available in all good bookstores and online.
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! natureandhealth.com.au | 79 | December-January 2018
mind + spirit Inner self
Set amazing goals To put it simply, happiness will elude you unless you have a goal. Gaia Darling shows you the way.
Y
OU need to know where you want to go and what you want to do in life, and goals will provide you with an essential road map. Without this information, you'll be lost, adrift. I learned about goal setting from my father, and it's one of the most valuable things he ever taught me. Use these guidelines to set yourself some amazing, knee-trembling, life-enhancing goals!
Think big If you don't know where to begin or feel like you have absolutely no ambition, take some time out for yourself and just allow your mind to wander. Give yourself permission to dream. Get somewhere
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mind + spirit story name
comfortable and drift away on your imagination. What kind of lifestyle have you always wished you had? Would you like to live in a hippie commune in San Francisco, or is a brownstone in New York more your style? How about volunteering in India or owning a fleet of cruise ships? Picture everything that would surround that lifestyle. Grab a piece of paper and start scribbling down ideas. Don't judge yourself while you write. Just because you're writing down something doesn't mean you have to go out and do it; just give yourself some options. Then narrow it down to things that really turn your crankshaft.
Measure success The best way to set a goal is to define success as what/how many/how much by a certain date. For example, 'Get famous' isn't a real, achievable goal because there's no way to measure it. On the other hand, 'Be on the cover of Rolling Stone in 2020' is a great goal because it's measurable. So pick a time frame and put a stake in the ground.
Scare yourself If your goals are boring, your life is going to be incredibly dull. Goals should feel like a stretch; they should make you nervous! Come up with something that terrifies you! Set a goal that makes you gulp as you write it down. Your goal will swell in your brain, absorb a whole lot of your brain power … and then start happening. Even better!
Write it down Unless you write down your goal, it's just an idle thought – and unless you review and reread your goals regularly, you'll forget them. Grab a sheet of paper, write your goals nice and big, and then pin it to a wall. The closer your goal is to the front of your mind, the better.
themselves million-dollar cheques and stick them on the ceiling above their bed – and it works!
Act 'as if' One of the best ways to achieve something, strange as it may sound, is to pretend it has already happened. Let's say your distant goal is to be a publishing magnate. How different would your life be if you managed to achieve that? OK, now remove all the material things that would change (better car, house, office with a view) and think about how you would behave if you were a publishing big shot. Odds are, your posture would be different. You might not slob around the house in a pair of slippers all day either! You'd probably wake up early, exercise, and get into your day. You'd be comfortable with your success and not threatened by other people, so you would ask for what you wanted and tell people if they weren't delivering what you expected.
Don't fear obstacles When you're trying to achieve something, obstacles are inevitable. Instead of being frustrated or angry or feeling like the world is against you, just see them as a test of your passion and drive. You need to get over the hump and prove that you want something, that you're hungry for it. There are always going to be little things that don't go your way or people who don't have your vision. That's OK – just stay the course.
Your greatest asset is this day, right now, right here. There is no better time to start turning your life around and manifesting what you want.
Break it up If you want to be an Olympic athlete, you don't just turn up and hope to qualify. Years of work go into it first. Think in steps; it will make your objective seem much more manageable and will keep you from feeling defeated or overwhelmed. For each goal, use a fresh piece of paper and write down each step. When you complete an action, mark it off with a big tick. It's vital to celebrate the small triumphs along the way!
Visualise what you want Make your goal as real as you can. Let's use the previous example of getting on the cover of Rolling Stone: why not make a mock-up of the magazine with your face on the front? Or maybe you want to visit New York. Take a screen capture of one of the places you want to go, and then make it your desk wallpaper so you see it every day. I have heard of people who write
Ask for help Don't be afraid to ask other people for assistance. Most people are thrilled to do it, as long as you make it worth their while. Be vocal about how appreciative you are, buy them a really excellent dinner, or give them a bottle of fantastic wine. The other thing to keep in mind is that whatever you're trying to achieve has probably been done before. This is not to dissuade you, of course; it's to make you see that it can be done and that you should watch whoever achieved it before you.
Always persist Start now! It is never too late; you always have today. Start immediately! Extracted from Radical Self-Love, Radical Self-Love, by Gala Darling (Hay House, RRP $19.99).
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mind + spirit connections
Connections Pamela Allardice tries a sun meditation and shares the latest info on how diet can boost mood and high-tech gadgets that track your stress levels.
3 things you didn’t know about food and mood Eat to beat stress: According to a study published in the Journal of Epidemiology and Community Health, people who eat between five and seven servings of fruit and vegetables daily have a 25 percent lower incidence of stress-related symptoms, such as anxiety, teeth grinding, and poor sleep quality.
Blues that beat the blues According to research published in the Proceedings of the national Academy of Sciences, the amino acids tryptophan and tyrosine, when taken in conjunction with an antioxidantrich blueberry extract, substantially reduced the risk of post-partum depression or 'baby blues' in new mothers.
The brain booster According to a University of South Dakota study, also published in Neurology, high blood levels of omega-3 fats EPA and DHA seem to slow age-related shrinkage of the brain, especially in the hippocampus which the part of the brain involved in memory,
Be a princess Use Rainy Sunday’s D-I-Y flower crown kits to make fabulous flower crowns because – well, who needs a reason to be fabulous? Hen’s parties, baby showers, birthdays – you’re worth it! www.rainysunday.com.au
Shake your booty
On the horizon Mirror, mirror, on the wall, am I at risk of heart disease? One day soon, your mirror might actually answer. Wize Mirror, currently in development with EU funding, uses facial recognition software to look for markers of stress, and gas sensors to check breath. Then there is Cardiio, an app that uses your smartphone’s camera to tell you your heart rate, and Google SenseGlass which uses wearables like FitBit to measure mood. Amazing!
Dancing is way more fun with props, so find a sensuously silky scarf or two. Put on music – try a Bollywood soundtrack or Shakira’s “Hips Don’t Lie” and dance as if no one is watching – because guess what? No one is! Being alone while you dance will free your creativity. Float your scarves in the air, let your arms rise above your head and make deep circles with your hips, as if you are looping a giant hula hoop. Move to the music in any way that feels sexy, round, and circular.
natureandhealth.com.au | 82 | December-January 2018
Words of wisdom: Fearful emotions
The power of light
Remember, feelings of inadequacy start with negative thoughts that we have about ourselves. However, these thoughts have no power over us unless we act upon them. Thoughts are only words strung together. They have no meaning whatsoever. Only we give meaning to them, and we do so by focusing on the negative messages over and over again in our minds. And we choose what kind of meaning we give to them. We believe the worst about ourselves. In fact, we’re always perfect, always beautiful, and ever-changing. We’re doing the best we can with the understanding, knowledge, and awareness we have right at this moment. As we grow and change more and more, our “best” will only get better and better.
Mike George, author of Learn to Find Inner Peace (Watkins), share this seasonal meditation: The sun may be thought of as a giving eye. It makes biological life possible on this Earth. Like the enlightened spirit, it is pure energy, giving itself absolutely – taking is not in its nature. Use this exercise to think more deeply about correspondences between the sun and your spirit. 1. The sun at noon blazes down on our world. Visualise its light pouring down upon you. In your mind, imagine the sun as a vast ball of light. 2. Think of what scientists tell us about the sun: the temperature at its heart is 15 million °C. This heat is simply unimaginable. Relax your rational thought and imagine spiritual energy, which is similarly impossible to visualise, flowing into the point of light at the centre of yourself – the point that is spirit. Bathe in the realisation of your infinite spiritual power. 3. As a ‘cooling down’ exercise, consider how we cannot look at the sun without harming our eyes. Anyone who gazed upon the Greek god Zeus in his true form would be burned to ashes. Spirit is all-powerful. We cannot see spirit, only feel its all-giving reality within us.
Metaphysical lecturer and teacher Louise L. Hay was the author of Experience Your Good Now! (www. hayhouse.com.au) from which this extract is used with permission. Want more mind and spirit news? Visit www.natureandhealth.com.au and sign up for our FREE weekly e-news and inspirational stories, or like and follow us on Facebook, Instagram, and Twitter!
Natural Medicine Practitioners need your help Australia STOP THE REMOVAL OF NATURAL MEDICINE FROM PRIVATE HEALTH REBATES BY THE GOVERNMENT
I SUPPORT
Natural Medicine
AND I V TE Visit atms.com.au/support-natural-medicine Australian Traditional-Medicine Society
natureandhealth.com.au | 83 | December-January 2018
sponsored content Nature Care College
‘Learning for Life since 1973’ Increasingly people are seeking a more fulfilling, purposeful life and looking to the world of health, wellbeing and spiritual development to find it.
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Passionate experienced educators You will receive enormous benefit in your learning experience from a range of successful and skilled practitioners who pass on their knowledge while inspiring you with their passion.
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complemented with great value courses that are the most affordable in the industry. The college also offers a range of payment plan options to suit every budget.
Flexibility for your work-lifestudy balance Our flexible study options support study/life balance. Dependent upon the course, options include on-campus, on-line learning or combining on-campus and on-line learning.
Discovery Days Get a feel for what makes Nature Care unique by visiting us on Discovery Days. Join us for informative talks, meet with the Faculty and Course Advisors and explore our Wellness Hub.
Industry awards Nature Care’s commitment to delivering quality education was recognised in the ATMS & Nature & Health Industry Professional Awards. Student Pamela Nelson was announced winner for 2016 Student of the Year award and graduate Michele Chevalley Hedge from ‘A Healthy View’ won the Highly Commended Award for 2016 Practitioner of the Year.
Transition into a career you love or learn something new Whether you want to take a new career direction or embark on a journey of personal growth or simply learn something new, Nature Care College is guaranteed to inspire your learning for life. To learn more: T: +61 2 8423 8333 E: info@naturecare.com.au W: naturecare.com.au
natureandhealth.com.au | 85 | December-January 2018
Pamela Nelson ATMS & Nature & Health Student of the Year
Organic living Industry insights
Industry insider Do you have private health insurance? Christine Pope, Director at the Australian TraditionalMedicine Society has some important news for you.
For more information visit www.atms.com.au
I
F you do have private health insurance, does it cover natural medicine practitioners such as chiropractors, naturopaths, and remedial massage therapists? Currently more than 13 million Australians are privately covered and many lower and middle income Australians take out private cover for the benefits it provides. Older Australians on fixed incomes rely on that rebate to be able to afford private cover and stay out of the public system. Did you realise that a change in government may remove this rebate? The Shorten Labor Government has stated that it will remove the rebate if it wins government. With an election looming in 2018, this should be of concern to anyone who currently has private health insurance and relies on the rebate. Natural medicine has the ability to save the government significantly in its health care spend. In many cases, natural medicine is actually the best value proposition. This is because it focuses on preventive methods of treatment to maintain overall health and wellbeing. In the long term, individuals may save money on hospital and medical costs. For example, rather than opting for more expensive medical procedures up front, planned wellness strategies, including changes to diet and lifestyle, can potentially save individuals and the healthcare system on hospital and medical costs in the long run. There are several well researched interventions already in acupuncture, nutrition and herbal medicine which provide real answers to dealing with the current burden of chronic disease in a cost-effective manner. These studies included research by the National Institute of Complementary Medicine highlighting the cost effectiveness of the following treatments: • Acupuncture for chronic low back pain
• Omega-3 fish oils for secondary prevention of heart disease • St John’s wort for mild to moderate depression • A herbal combination for osteoarthritis The rebate for private health insurance costs the government $6 billion a year, however the bulk of this cost relates to the cost of providing hospital cover. As a Director of the Australian Traditional-Medicine Society (ATMS), a leading Association representing more than 11,000 accredited practitioners, we know how important the current rebate system is for both consumers and practitioners. It empowers the public to have a choice in their personal health care decisions. It will inevitably reduce the burden on the public health care system as people choose to visit practitioners to discuss their health concerns. With an ageing and growing population, it is important that the healthcare industry works collaboratively across both mainstream and natural and complementary medicine. Every year ATMS hosts Natural Medicine Week (www.naturalmedicineweek.com.au) to promote natural medicine, and the important work of accredited practitioners in Australia. By educating the government, the health industry and the public, ATMS hopes to encourage an open conversation about natural medicine and its benefits, and how both mainstream and complementary medicine practitioners can together assist their clients with their holistic health and wellbeing. This article was current at the time of print. Since this time there has been an announcement from the Australian Government with regards to the removal of private health insurance rebates for certain natural therapies from 1 April 2019. For more information visit: www.atms.com.au/support-natural-medicine
natureandhealth.com.au | 86 | December-January 2018
ATMS and Nature & Health 2017 Industry Awards
CONGRATULATIONS! We were delighted with the response to our third annual Industry Awards for 2017. Meet our winners and highly commended runners-up for Practitioner of the Year, Clinic of the Year, and Student of the Year!
Practitioner Of The Year
Clinic Of The Year
Amina Eastham-Hillier, Noosa Holistic Health NSW
Carter Chiropractic & Dubbo Acupuncture, Dubbo
Amina has demonstrated leadership and expertise in her study of the natural treatment of Lyme disease, and recently published her first book, Lyme Natural, a clinical guide for practitioners and students. In addition to a practice in NSW which has served over 10,000 patients, Amina has developed a referral network throughout the world. In 2018, she will take her lecture series on Lyme overseas. She has also launched an online practitioner mentoring program, speaks regularly in the media, writes for magazines, and mentors final year naturopathy students.
Carter Chiropractic and Dubbo Acupuncture services patients from an area that covers 25 percent of NSW, a region typically under-serviced by conventional and natural medicine. The clinic focuses on fertility, gynaecological problems, and sports injuries, and employs practitioners of chiropractic, acupuncture, and Chinese medicine. Founder Raisa Kolesnikova has a Diploma of Applied Science (Acupuncture), a Master of Applied Science (Acupuncture) and Master of Applied Science (Chinese herbal medicine). The Clinic is well regarded in the community, and attracts regular referrals.
Highly commended • Deborah Watts, Reflexation, Picnic Point, NSW • Justin Sinclair, TM Consultancy • Teresa Mitchell-Paterson, Bourke Street Clinic, Surry Hills NSW
Highly commended • Ascot Vale Natural Therapies, Melbourne Victoria • Ayurclinic, Melbourne Victoria • The Pagoda Tree, Albert Park Victoria
Student Of The Year
Ema Taylor, Endeavour, Sydney NSW Ema is a final year student in the Bachelor of Health Science (Naturopathy) program at Endeavour College of Natural Health. Ema believes strongly in the holistic naturopathic principles of mind, body, and spirit, and is an inspirational role model for other students, demonstrating leadership and creativity. She aims to be in clinical practice when she finishes her studies. She strongly believes in food as medicine and has built a business, Ceremony Cacao, where she promotes good nutrition, health, and wellbeing.
Highly commended • Wendy Hee, UTS TCM Clinic, Broadway, NSW • Anthony Hartcher, Endeavour, Sydney NSW • Michelle Daga, Nature Care, Sydney NSW
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Nature & Health Great gifts
Natural Gift Guide When searching for holiday gifts, the goal is simple: find presents that are as unique and memorable as the people on your list. Trilogy Rosehip Radiance Botanical Beauties Enriched with Trilogy’s antioxidant-packed complex Rosapene™, this deluxe facial set cleanses, repairs and protects for optimum skin health and a beautiful, radiant glow. Set includes: Trilogy Rosehip Oil Antioxidant+ (30ml), Trilogy Cream Cleanser(30ml), and Trilogy Rosapene™ Radiance Serum (30ml). ($52.95) www.trilogyproducts.com
Savi Organics Give Christmas cheer with these award-winning products, from a company that proudly offers pure organic goodness, with integrity. Savi Organics’ cruelty-free, vegan-friendly, and gluten-free philosophy only allows the use of 100 percent pure organic botanicals, and certified organic raw materials wherever possible. http://www.saviorganics.com
OrganicSpa This holiday celebrate and glow with organicspa. Boost the radiance of your skin with summer ceuticals, one of our exclusive gifts that contains all that you need for the festive season: Lactic Gel Cleanser for a gentle exfoliation and skin regeneration, Day Moisture and Night Renewal Cream to nourish & return all the nutrients to your complexion and super hydrating BioHydra+ Serum. Everything is contained in a beautiful reusable calico bag. To find out more about our holiday collections visit us at www.organicspa.com.au natureandhealth.com.au | 89 | December-January 2018
Nature & Health Great gifts
Ivadore Give the gift of glowing skin with ivadore’s Complete Summer Glow gift pack featuring their award-winning natural Tanning Treatment and Age-Defying Mineral Powder and their Body Combat body scrub! ivadore’s products are formulated using cutting-edge natural and organic ingredients. They’re vegan-friendly, Australian made and deliver proven results. Total value $137 get it for RRP$99, www.ivadore.com.au
IME natural fragrances IME Natural Perfume offers a healthy, safe approach to fragrance with a collection of nine certified natural eau de parfums to take you on a holistic sensory journey of inspiration, colour, mood and scent. The perfect stocking stuffer for the perfume enthusiast! www.ime-natural-perfume.com.au
Burt’s Bees Whether they’ve been naughty or nice, spoil everyone on your list these holidays with Burt’s Bees Holiday Gift Sets. These iconic pieces have been carefully selected and crafted with award-winning, must-have formulas to nurture everyone in your world. www.burtsbees.com.au
natureandhealth.com.au | 90 | December-January 2018
Nature & Health Great gifts
JOCO JOCO create experience-enhancing and eco-innovative reusable drinking vessels that are the smartest choice for people and the planet. Crafted using leading knowledge and the very best materials, JOCO is designed for a lifetime of use. JOCO cups are available for purchase online at www.jococups.com and through select stockists. RRP $26-$30.
LaGlam Minerals Start Me Up Value Pack Award-winning make-up made from 100% minerals and containing natural sunscreens. The cream foundation offers a smooth youthfulness to the skin while the pressed powder minimises pores and provides a radiant finish! Achieve great coverage using LaGlam’s vegan brushes with the perfect density for flawless application! Special price of $149 (RRP valued at $205). www.laglamcosmetics.com 1800 LAGLAM
Kosmea Kosmea Australia offer a range of collections for sharing with a loved one this Christmas. Beautifully packaged and ready to be gifted are the Miracle Duo, Illuminate Collection and Rose Body Collection. Discover the benefits of Certified Organic Rosehip Oil. www.kosmea.com.au natureandhealth.com.au | 91 | December-January 2018
Nature & Health Great gifts
Weleda Gift giving is all-natural with Weleda. INDULGE YOUR SKIN (or a friend’s) with organically grown, antioxidant-rich Pomegranate Creamy Body Wash and Body Oil set ($39.95) or choose BEAUTY BABES with iconic Skin Food and Everon® Lip Balm for ultra-hydration ($25.95). www.weleda.com.au
Raw beauty Spoil yourself or a loved one this Christmas with the gift of Natural, Vegan Nut-free Skincare. raw beauty skincare is formulated using wild harvest and certified organic Australian native extracts and essential oils. The range has something for everyone, including a body wash, lotion, body butter, scrub, lip balm and saponifed cleansing bar. Use code xmas for a 20% discount*. Prices starting from just $4.95. www.rawbeautynaturally.com.au *valid to 25th December 2017
Garrett & Garth Spritz around some Christmas joy with gorgeous natural fragrances for him and her by Garrett & Garth. With 100% botanical ingredients supporting organic and fair-trade business practices and 30% of profits to charity, give someone their new favourite scent ($89.00). www.garrettandgarth.com
natureandhealth.com.au | 92 | December-January 2018
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Surya Brasil Henna for Eyebrows
This award-winning, natural, and organic cream harnesses gardenia stem cells and a synergised three peptide complex to provide multiple levels of collagen production for firmer skin. Clinically proven to reduce the appearance of wrinkles in just 60 days. www.nealsyardremedies.com.au
Surya Brasil’s high quality health products guarantee natural-looking eyebrows. This vegan, cruelty-free, plant-based product will design, thicken and even out your eyebrows, frame your look, and flaunt your natural beauty! Up to 25 applications per kit. www.suryabodycare.com.au; $33.00
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This leave-on micro-exfoliant works with no effort: just apply under moisturiser and don’t rinse off. Indigenous lilly pilly fruit and salicylic acid provide gentle exfoliation, gotu kola is soothing, while grapefruit, orange and rosemary oils add a refreshing aroma. www.uspa.com.au; $45.00
Australis water purifiers Via a ceramic filter candle, your water is gravity-filtered down to 0.5 of a micron through active carbon and silver. Easy to assemble, no plumbing required, these hand-crafted ceramic and terracotta filters remove chemicals, viruses, bacteria and odour from water. There's also the option of a fluoride removal filter and/or an alkaline filter to raise tank water pH. www.auspurifiers.com.au
natureandhealth.com.au | 94 | December-January 2018
organic living natural home
Organyc pads Breathable, comfortable, naturally absorbent certified cotton Organyc pads are uniquely gentle for the body and the environment with 100% organic cotton backed with a vegetable-based, biodegradable polymer. www.organyc.com.au
Savi organics skincare Be gorgeous this summer with this natural and organic skincare pack, containing Sea Buckthorn and Geranium Face Wash, Hemp and Coconut Scrub and Nourishing Rosehip Face cream; sea buckthorn is nature’s gift to a healthy woman’s body, inside and out. www.saviorganics.com; $90.00
Be genki Serene Perfect for soothing stress or quietening anxiety and depression, Be genki Serene Roll-On blend contains 100% organic rose geranium, neroli, palmarosa, patchouli, and rose otto essential oils in an organic macadamia oil base, so it’s safe to apply directly to pulse points. www.begenki.com.au
Wild Rose Beauty Balm Enriched with rosehip seed oil (a natural source of vitamin A), plus geranium, borage, patchouli and hemp seed oils to decongest and enrich skin, this Soil Association-certified balm can be used as a rich exfoliating cleanser, a mask, or a nourishing moisturiser. www.nealsyardremedies.com.au
Life Basics SPF 30 All Natural Facial Sunscreen Designed for everyday wear under makeup, this is a lightweight, non-greasy vegan formula with active ingredient zinc oxide providing a physical barrier for broad spectrum UVA and UVB ray protection, plus soothing calendula, green tea and rosehip. www.nourishedlife.com.au; $19.95
natureandhealth.com.au | 95 | December-January 2018
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organic living top tips & great ideas
December
is the month to...
Add some festive blingg
Table servicce Summer iis the th season for f entertaining, so this eco-chic Owl Tray made from sustainable bamboo is a must-have. www.oakroom.co.uk
Travel right Off on holidays? Treat yourself to a Martina Organics Travel Kit, handcrafted using only certified organic ingredients from New Zealand. www.thefamilycompany.co.nz
Bangles don’t get much bolder than this gorgeous Fairtrade creation, featuring emerald green glass beads and stones set in ecofriendly resin. (P.S. There’s a matching gs too!) necklace and earrings, www.oxfamshop.org.au
Pick a healthier pop We’re mad for these Green Matcha Pops from blogger Sally O’Neil’s book Love, Move, Eat (Bauer Books), made with coconut cream, matcha green tea powder, stevia, raw chocolate and pistachios, they are epic! www.the-fit-foodie.com
Drink up Whether you waant to keep old this your drink icy co summer, or steaaming hot when winter swings around again, the S’well insulated stainless steel B BPA-free will do both. thermo bottles w www.yellowoctopus.com.au
Give something green
Be timely
This Christmas, think natural and sustainable, rather than drowning in the retail hype. Give green (and gorgeous) presents, like a bowlful of flowering bulbs or a herb planter. Better yet: buy everyone a tree.
Stay on time and on trend with this watch, handmade with high quality sustainable organic bamboo – each piece is original, because no two pieces of bamboo are exactly the same. www.downthatlittlelane.com.au
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Totess good These traditional African baskets, handwoven by Fairtrade artisans from sustainably harvested sisal, are fantastic for the beach! www.safarifusion.com.au
Settle your stomach ‘Tis the season to … overindulge, unfortunately. Nix indigestion with nt tea or enteric-coated enteric coated peppermint peppermint oil capsules (from mist). Peppermint your chem relaxes the muscles in your digestive tract, reducing cramping and wind.
For more great natural health and lifestyle ideas, visit www.natureandhealth.com.au [f] Like us on Facebook, and be in the running for our fabulous weekly Freebie Friday giveaways, www.facebook.com/NatureAndHealth!
natureandhealth.com.au | 98 | December-January 2018
do something for yourself
ORGAN(Y)C. Pure, organic feminine care. We all do our best to stay healthy so when it comes to feminine care, why not make your choice Organ(y)c. CeUWLžed organic pads, panty liners and tampons using 100% organic cot ton. Plus, they’re chemical, additive and cellulose-free. All you get is comfortable, absorbent, hypoallergenic protection. If good health is the goal, we want to help you get there.
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