Go magazine | Issue 58

Go magazine | Issue 58

THE GOOD HEALTH NEWS MAGAZINE ®

WELLNESS immune TOP WAYS TO BOOST

STRESS LESS SLEEP MORE

PLANT-BASED NUTRITION

MEDICINAL MUSHROOMS

ENERGY FOR YOUR WHOLE LIFE I GOVITA.COM.AU

GUT HEALTH MICROBIOME SUPPORT BLOATING OR CONSTIPATED? INDIGESTION AND HEARTBURN? FOOD INTOLERANCE? FODMAP?

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

welcome We are super excited to be back creating a Go Magazine for you! We made the decision earlier this year not to produce our usual June issue based on what was happening in our world and the many uncertainties around what that meant to us as a group, our individual stores and of course to you, our readers. It has indeed been strange and uncertain times for many, lives have been changed – for some, they have been refreshed, redesigned and reimagined but for others they have been disrupted, unsettled and traumatised. For over 30 years Go Vita has supported the health and wellness of our local communities and to date throughout the COVID lockdowns, our stores have remained open to service their communities. All Go Vita stores are independently owned and operated, and keen to support you with healthy products, personalised advice and genuine care. Naturally, all stores observe strict hygiene rules and responsible social distancing. We truly have an amazing group of members who have upskilled on all things COVID related, and remain committed to ensuring you have safe access to essential natural health supplies whether in person, via home deliveries or call and collect services. The rising interest in immune health has dominated our focus for this edition of Go Magazine , as has providing stress relieving strategies during these times. One other area we have had growing interest in, (perhaps not surprisingly!) is healthier snacking. With many of us now at home this is definitely a growing area, so we are happy to provide you with a taste of what’s new in smarter, healthier snack items now available at Go Vita – see page 23.

LATEST HEALTH BLOGS

HEALTHY RECIPES

Thank you for continuing to support your local Go Vita.

Stay well ... stay safe, Ann Cattelan BSc Editor

INFORMATIVE PODCASTS

Issue 58 ISSN 1832-5556 Editor: Ann Cattelan BSc • [email protected] Content Editor: Pamela Allardice • [email protected] Art Direction: Tanya Lee Design • [email protected] Advertising Inquiries: [email protected]

The views expressed in Go are those of the original authors and not those of the Editor or the Publisher. Every care is taken to compile and check the content of the publication for accuracy, but the Publisher, authors, their servants and agents are not responsible or liable for the continued currency of the information or for any published errors, omissions or inaccuracies, or for any consequences arising therefrom. The inclusion or exclusion of any treatment or product in editorial or advertising does not imply that the Publisher advocates or rejects its use. Information presented is for information purposes only and is not intended to replace advice or treatment from qualified healthcare professionals. © 2020 Go Vita. Published by Healthworks Consulting Pty Ltd ABN 13075151629, on behalf

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of Go Vita. All rights reserved. No part of this publication may be reproduced by any process in any language without the written consent of the Publisher. Privacy Policy: You have received this publication as a result of information you have supplied to us. If you do not wish to receive it please let us know by phoning 1800 21 21 00. A healthy earth means a healthier you. We use recycled and recyclable material wherever practical without compromising the quality or effectiveness of our products or service.

Stress less

I s stress sabotaging your sleep? COVID-19 chaos has made many people too wound up to unwind. Naturopath Caroline Robertson reviews supplements that will help you to relax and rest. My patient Sarah was tossing and turning after watching the news before bed. With headlines like “COVID carnage continues”, it is no wonder that nightmares are increasingly common. Stress is skyrocketing, with concerns over career, education, finances, health, relationships and travel. In over 30 years of clinical practice, I have never experienced such an epidemic of anxiety and insomnia. Overwhelming emotions spill into disturbing dreams, as people process fear and worry unconsciously. Many people are finding that sleep deprivation is deteriorating their psychological and physical ability to navigate daily demands. Less sleep means more confusion, errors, forgetfulness, moodiness, sensitivity and shakiness. And, according to The Harvard Help Guide , chronic insomnia is also linked

daytime siestas, restless legs syndrome, sleep apnoea, an uncomfortable bed and disturbing light or noises. Heavenly peace Support for sound sleep through stressful times is vital to survive. What helps you stay calm? What makes you feel worse? Commit to cultivating the helpers and cutting the harmers. Here are my favourite sleep saviours. California poppy dreaming: Native Americans used this non-addictive alternative to the opium poppy to induce sleep, calm nerves and ease pain. It helps to calm children with ADD and also eases withdrawal from addictive substances. Adaptogenic ashwagandha: Ayurvedic doctor Rama Prasad says “exhaustion and anxiety are alleviated by ashwagandha. By moderating the hypothalamus- pituitary-adrenal axis it reduces stressful cortisol, improves sleep and increases energy.” Ashwagandha’s withanolides are anti-inflammatory and restorative. Lemon balm bliss: This citrusy-smelling leaf calms the central and enteric

inflammation, kidneydisease, neurological disorders, obesity, pain, reflux, respiratory diseases, schizophrenia and stroke. Getting sufficient sleep, on the other hand, increases energy, immunity and cognitive function and reduces susceptibility to respiratory infections, according to a 2016 JAMA Internal Medicine study. Speed vs sleep Stress is the enemy of sleep, because our sympathetic ‘fight or flight’ systemoverrides our parasympathetic ‘rest and digest’ drive. Perceived problems or threats will trigger production of the stress hormones adrenalin, noradrenalin and cortisol, which in turn increase heart and respiratory rate, hormone secretion and circulation. This high gear is quite contrary to the calm needed in order to sleep. Chronic stress also causes a depleted, depressed, inflamed and immune-suppressed state that is connected with adrenal fatigue. Other sleep stealers include blue light emitted from electronic devices before bed, caffeine, recreational and prescription drugs, EMFs, energy drinks, hormonal imbalances, an irregular routine, lack of

exercise or sunlight, chronic pain, eating too late at night, prolonged

to an increased incidence of cancer, depression, diabetes, heart disease, hypertension,

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HEALTH REPORT

nervous systems, reduces nerve pain related to headaches, herpes, toothache and sciatica, and also settles anxious tummy symptoms, such as nausea and diarrhoea. Lemon balm is a safe sedative for children and breastfeeding women. Lulling lavender: This pretty purple plant extract contains linalool, an essential oil which eases anxiety and restlessness and induces relaxation by activating GABA receptors. Add to a diffuser, spritzer or body products. Magic magnolia: Magnolia bark has potent bioactive compounds which improve sleep by boosting calming GABA, activating cannabinoid receptors and inhibing adrenalin. Mellow magnesium: Dr Mark Hyman says: “Think of magnesium as the relaxation mineral. Anything that is tight, irritable, crampy and stiff is a sign of magnesium deficiency.” Magnesium deficiency is quite common, causing cramps, pain, restless legs, twitches and tension.Magnesiumis needed toproduce

If you have pre-existing health conditions, are on medication, pregnant or breast- feeding, consult your health professional before use. Caroline Robertson is an experienced naturopath with a special interest in mind/body healing. www.carolinerobertson.com.au

melatonin for sound sleep; it also activates the peaceful parasympathetic nervous system and increases GABA. Relaxing rhodiola: An all-rounder, this reduces stress, encourages relaxation, eases anxiety and fights fatigue. Studies show it supports cognitive function and improves stamina during periods of study. Zizyphus for zzzs: Long used in Chinese cooking and medicine, this red date is prized as an extremely safe elixir for anxiety, restless sleep and disturbing dreams. As a bonus, it pacifies pain and purifies the liver.

Golden formulas to support friendly intestinal flora

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CHPAUS31420-0420 herbsofgold.com.au

Always read the label. Follow the directions for use.

HEALTH REPORT

Your immune wellness

guide

N aturopath Danielle Marasco shares 10 tips to boost your immune system naturally. As a general rule, your immune system does a great job of defending your body against the unwelcome bacteria and viruses which can cause disease. However, a weakened immune system may not repel invading organisms and germs efficiently, which makes infections like colds and flu more likely. These 10 easy tweaks to your diet and lifestyle will support and improve immune function and therefore help to improve resistance to infections. By making these small changes to your daily routine, you can ensure that your immune system is operating optimally. This is important not just for reducing your risk of coming down with a cold or flu this season, but for improving your overall health year-round. When you adopt and practise these habits, they have the cumulative effect of reducing your body’s toxic load and providing the key nutrients that are necessary for good health. Protecting and supporting your immune system will not only repel invading viruses and bacteria – it will also help you to prevent disease later in life.

NO BUTTS Smoking and vaping not only increase the risk of many illnesses, they also

impair immune function. Seek advice from your health professional, and take steps to quit today.

GET MOVING Regular moderate exercise has been proven to help your immune system to fight infection; even just a daily 30-minute brisk walk in the fresh air will do the trick. Plus, exercise will enhance the body’s production of endorphins – the so-called ‘happy hormones’ – and help you to sleep better at night.

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Did you know the strength of your immune system is largely dependent on the health

of your digestive system? Read more on this topic on pages 4 and 5 of this issue.

Get a little help

Several supplements help incre immune function, including: Echinacea (Echinacea purpurea) herb increases the production o fighting white blood cells. Sacred basil (Ocimum tenuiflorum)

ase

: This

f infection-

: Clinical

trials show this herb significantly the immune response to viral inf

increases

ections. Andrographis (Andrographis paniculata) : Traditionally used in Chinese me dicine to reduce fever and relieve coughin g. Zinc: Studies suggest this supplemen t has potent antiviral effects. Selenium: May be useful in strengthening the immune system. Vitamin C: Research shows taking it shortens the duration and intens ity of the common cold, by enhancing im mune function and resistance to infect ion. Olive leaf (Olea europaea) : A number of studies suggest this supplement benefits immune system function.

Stress less Stress can be due to a physical cause, such as pain, or a mental or emotional cause, such as depression or a relationship breakdown. Generally speaking, your mind and body can deal with stress in the short term; however, when stress is chronic and persists

over a long period of time, the excess stress hormones circulating in your system will suppress immune function. While you may not be able to eliminate the cause of your stress, you can moderate its effects with meditation, a calming app, exercise or fun catch-ups with friends.

Danielle Marasco is a naturopath, nutritionist and hypnotherapist, at Go Vita Tuggerah, with over a decade of experience in the natural health industry. www.daniellemarasco.com.au

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HEALTH REPORT

Go with your gut

T he strength of your immune system is largely dependent on your gut health. These tactics will keep your gut in tip-top shape. The gastrointestinal tract – all six metres of it – is the foundation for your total immune system. The many steps in the digestion of carbohydrates, fats, protein, vitamins, water and salts depend on how well the immune cells found in the eight organs of the digestive system (the mouth, oesophagus, stomach, small and large intestines, gallbladder, liver and pancreas) are working. These immune cells are central to optimising hormonal, digestive and metabolic function, as well as to your body’s ability to defend itself against free radicals, bacteria, viruses, parasites and toxic chemicals. Protect yourself Given the complexity and importance of the gastrointestinal system, it is no surprise that a lot can go wrong with it – and often does. For example, an estimated 35 per cent of Australians experience heartburn at least once a month; other common gut health troubles include diarrhoea,

constipation, diverticulitis, leaky gut syndrome, malabsorption syndrome and irritable bowel syndrome (IBS). Over-the-counter andprescriptiondrugs can irritate and damage the gut, especially the long-term use of nonsteroidal anti- inflammatory drugs (NSAIDs), antacids and antibiotics, with the latter killing off friendly bacteria in the gut and creating a If you are over 40 years of age the production of digestive juices by the stomach, liver and pancreas starts to slow down. breeding ground for parasites and yeast. Avoiding refined sugar, refined grains, carbonated drinks and artificial sweeteners, along with reducing or eliminating coffee, salt and alcoholic drinks and taking special supplements can be the answer. Eat your enzymes: Gradually increasing your intake of enzyme-rich raw foods, such as apples, pineapple and celery, will help to support gut health and normalise its function; so will taking

digestive enzymes with meals, especially if you are over 40 years of age, because that is when the production of digestive juices by the stomach, liver and pancreas starts to slow down. Skip processed foods: Fructose intolerance and malabsorption is a condition in which the small intestine cannot absorb the sugar in fruit and processed foods, especially commercial fruit juices, resulting in bloating, cramping and flatulence. Processed foods containing trans fats are also linked to gastroesophageal reflex (GERD) and heartburn. Up your garlic intake: Fresh garlic juice can kill various pathogenic microorganisms. Some studies also suggest that eating garlic may lower the risk of colon and stomach cancer, thanks to its ability to neutralise the gastric ulcer-causing Helicobacter pylori bacteria, since gastric ulcers have been identified as a strong risk factor for stomach cancer. Add shiitake mushrooms: Traditional Chinese herbalists claim that these mushrooms protect the immune system by activating qi, or the life force. Modern science confirms that shiitake mushrooms contain lentinan, a string of sugar molecules that stimulate the

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production of immune T-cells, macro- phages and natural killer (NK) cells. Go pre and pro: Prebiotic foods are high in special types of fibre that support digestive health by feeding the friendly bacteria in the gut, which in turn boosts your immune system. Chicory root, dandelion greens, barley, oats, apples, flaxseed, onions, Jerusalem artichoke, leeks, asparagus and bananas are all good examples of prebiotic foods; or, take a handy supplement like KFibre, a natural, raw blend of soluble and insoluble prebiotic fibres, antioxidants and phytonutrients for gut microbiome and immune support. Kfibre is tasteless and really easy to add in to your existing

the intestines and the reproductive tract, the beneficial bacteria in probiotic foods crowd out germs and toxins that would otherwise cause disease. Take herbs for a healthy gut: consider calming and soothing herbs such as slippery elm, marshmallow, turmeric, chamomile, globe artichoke and aloe vera to help soothe irritated or inflamed tissues, and support digestive function. Gentle gut care powders containing herbs, nutrients and prebiotics taken daily, assist healthy gastrointestinal and immune system function.

Digestion helpers

Aloe vera juice is a traditional remedy for a range of gastrointestinal disorders, such as constipation and indigestion, aloe vera supports the body’s own natural cleansing and detoxification processes. Taking aloe vera juice daily helps to promote a healthy digestive system by encouraging a balance of healthy intestinal flora and assisting with the absorption of nutrients. Consider stirring a couple of tablespoons raw, unfiltered apple cider vinegar into a cup of lukewarm water and consume on a regular basis before meals to help relieve bloating and mild indigestion, this can also promote healthy bowel movements.

diet. The living bacteria in fermented probiotic foods (eg. yoghurt, kefir, sauerkraut, miso, tempeh and sourdough) enhance immunity and overall gut health. By attaching themselves to the mucous membranes that line

SUPPORT YOUR IMMUNE SYSTEM

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ISSUE 58 • 2020 www.beepower.com.au

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HEALTH REPORT

Beauty from within

D o you want beautiful skin? Get your skin-healthy regime started with the best anti- ageing foods and nutrients. It’s true: you are what you eat. Your diet may be the best resource your skin has to help it fight the outward signs of disease and ageing, and also to protect itself against damage from sun exposure and pollution, which can cause the skin to dry out, and cause possible allergic reactions. Unfortunately stress, processed foods, and foods lacking in the correct nutrients are common culprits, resulting in faster ageing of the skin, a greater incidence of skin conditions like acne, eczema and psoriasis, and undesirable lines and under- eye bags. For example, more pronounced wrinkles have been shown to be associated with a higher dietary intake of trans fats, sugar and processed carbohydrates; a diet rich in the antioxidant vitamins A, C and E and monounsaturated fats, on the other hand, was found to reduce wrinkling later in life. Eat yourself beautiful You need not spend a small fortune at the cosmetic counter on a cream that promises the world – you can support and improve

healthy fats, which help control moisture levels, and more of the carotenoid fat lutein, than any other fruit. Brewer’s yeast: A rich source of B vitamins, all the essential amino acids and 15 minerals which give your skin the energy it needs to generate new cells. Dried fruit: These are a great source of iron, which plays a vital role in the formation of the collagen ‘scaffolding’ that keeps your skin taut, strong and resistant todamage. Chooseunsulphured brands of sultanas, currants and apricots. Hemp seeds: Full of the rejuvenating fatty acids linolenic acid and alpha- linolenic acid, which are responsible for the shine in your skin and hair. Soy: In laboratory studies, fibroblasts (the cells that produce collagen) pro- duced more collagen and hyaluronic acid (a structural component of the skin) when they were exposed to soy. Soy’s high concentrations of isoflavones are thought to be the reason.

your skin simply by switching up what you eat. Here are 10 of our favourite skin foods: Acai: This berry has one of the highest ORAC (antioxidant) values on earth, making it a supercharged wrinkle fighter. It also actively fights superoxide, a free radical that damages the collagen and elastin that keep skin smooth and firm.

Strawberries A great source of vitamin C, along with anthocyanins and ellagitannins, phenols that protect the skin’s structure. Avocado: Keeping your skin moisturised from within ensures an even, plump complexion. Avocados contain more skin-

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HEALTH REPORT

THE MUST HAVE DEFENCE FOR WHEN YOU’RE ON THE GO

Sunflower seeds: These contain phytoestrogens, which help to fight wrinkles and also strengthen skin against the hormone-induced dryness, roughness and pigmentation which may occur during perimenopause and menopause. Sweet potato: Packed with vitamin A, which supports the growth of new skin cells and stimulates skin cells to divide and repair, giving you a more glowing complexion. Water: Drink up! Water is involved in every body function, including digestion, absorption, circulation and excretion. It also flushes toxins from the More good news: several supplemental nutrients, including vitamin C, marine collagen and phytochemicals, will help the skin to repair damage, build support structures, stay moist, and prevent disease and infection. Collagen is the skin’s main structural component. The body cannot make it without vitamin C, so if you do not have an adequate intake of foods like oranges and strawberries, your skin can lose firmness; if your diet is poor, supplementing with marine collagen is a very effective means of holding the ageing process at bay. The health of your skin is intimately body, especially from the skin. Nutrients to the rescue

connected to that of your hair and nails, so ensuring your skin has the nutrients it needs to function properly and look radiant will have the beautiful side benefits of helping your hair regain its softness and shine and strengthening your fingernails. Four of the most important nutrients that support skin health are found in Nutrivital Beauty Collagen + Antioxidants - let’s see what they do and how they work. Marine collagen: Verisol ® marine collagen has been proven to promote noticeably firmer, smoother skin and longer, stronger nails. Tests show that there is a significant reduction in wrinkles after just four weeks of use. Vitamin C: This powerful antioxidant, water-soluble vitamin can prevent skin damage and specifically reduce the ageing effects of being exposed to sun damage, pollution and cigarette smoke. Green tea: One of themost antioxidant- rich foods in the world, this has gained popularity as an anti-ageing superfood. Epigallocatechin-3-gallate (EGCG) is the active compound which appears to inhibit inflammation and protect skin from damaging oxidising toxins. Astaxanthin: This is a carotenoid found naturally in foods with a pinkish colour, such as salmon and prawns; it is a powerful antioxidant to protect, nourish, hydrate and revitalise skin.

Raw Immune Defence

Look for this on the counter at your local Go Vita FORMULATED WITH 4 POWERFUL ESSENTIAL OILS

Blend together: • ½ frozen banana • 1 cup blueberries/strawberries • 1 tbsp hemp seeds • 1 tbsp Natural Road Almond spread • 1 tsp NutriVital Beauty Collagen + Antioxidants • 1 cup unsweetened almond milk • Organic Road Maple Syrup to taste (optional)

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HEALTH REPORT

Hayfever havoc

Pick a herb

Baical skullcap (Scutellaria baicalensis) is widely used in traditional Chinese medicine (TCM) for respiratory infections, hayfever, and itchy skin conditions like hives. It is thought to have a cooling energetic nature, helping to reduce itching and inflammation. Korean ginseng (Panax ginseng) is a useful treatment for reducing the incidence of upper respiratory tract infections and allergic reactions; it also improves the body’s capacity to cope with stress. Bupleurum (Bupleurum chinense) is another TCM staple, and has been used since ancient times to treat respiratory problems and strengthen liver function. Nettle (Urtica dioica) , ginkgo (Ginkgo biloba) , and German chamomile (Matricaria recutita) all have anti- allergenic, antihistamine and anti- inflammatory actions which help to reduce the underlying allergic tendency. Plantain (Plantago major) is often recommended by natural health practitioners to strengthen mucous membranes, relieve inflammation and help to ease the frequency of sneezing. Milk thistle (Silybum marianum) and dandelion (Taraxacum officinale) have been used in Western herbalism to improve detoxification, by stimulating liver function and waste elimination.

S neezing, irritated eyes and a runny nose? Thankfully, natural medicine provides effective help for hayfever. Hayfever, or allergic rhinitis, is a sign that the immune system is overreacting to a normally harmless substance, such as pollen, along with dust, mould and pet dander (tiny flakes of dried saliva, skin and hair). These tips will minimise the effects of the microscopic menaces that send your immune system into overdrive. 1 Protect yourself: When you are outside, wear wraparound sunglasses to keep pollen away from your eyes. Wear a face mask when you know you might be exposed to pollen – for example, if you are gardening. Close the windows when travelling by car and choose the ‘recirculate’ option on the air-conditioning, to avoid introducing pollinated air to the car. 2 Go fish: Omega-3 fatty acids help to counter inflammatory responses in the body, including those triggered by

hayfever. Oily fish, such as salmon, sardines and mackerel, are rich sources of these fats. Don’t like fish? Take a supplement that provides 1000 mg combined EPA/DHA (eicosapentaenoic and docosahexaenoic acids) a day. Flaxseed oil is another excellent source of omega-3 fatty acids, and may be preferred by vegetarians and vegans. 3 Invest in a neti pot: A mild saline solution helps to clear excess mucus and keep your nasal passages moist. Dissolve half a teaspoon of salt in 250 ml of warm water and fill the neti pot. Lean over the sink and gently pour the solution in one nostril and out the other. 4 Add nutritional insurance: The chemical histamine triggers the allergic response. Vitamin C has a natural antihistamine effect in the body and there is some evidence that it can help control hayfever symptoms. Quercetin, the pigment (a bioflavonoid) that puts the green in green tea, is another useful natural agent for the treatment of hayfever, because it has the ability to reduce the release of histamine from mast cells. If you have hayfever, try taking this supplement - follow the label advice on dosage.

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They call them "medicinal" for a reason.

HEALTH REPORT

Mushroom magic C haga, lion’s mane, reishi and shiitake are more than just exotic names on a menu - they are powerful medicinal mushrooms. For centuries, traditional Asian medicine has used extracts of chaga (Inonotus obliquus) , lion’s mane (Hericium erinaceus) , reishi (Ganoderma lucidum) and shiitake (Lentinus edodes) mushrooms as longevity tonics and immune-system boosters. More recently, these medicinal mushrooms have been considered a ‘nootropic’ food, offering cognitive benefits including improved memory and increased alertness. They are also effective adaptogens, meaning that they help the body to adapt to stress, and manage it better.

Chaga: Known as “Gift from God”, this mushroom has long been used in Eastern medical traditions, as well as throughout Russia and Northern Europe. It has antiviral, antimicrobial and anti- inflammatory properties, and is a rich source of polysaccharides, which may offer benefits in treating hypertension and diabetes. It is rich in antioxidants and boosts digestion and clears skin. Lion’s mane: A powerful anti-inflammatory, antioxidant and immune-stimulant, lion’s mane may help to reduce the risk of heart disease and helps digestive health by fighting inflammation. It is also a well-regarded nootropic, supporting neural and cognitive function, it may help improve memory and reasoning, and decrease mental fatigue and fog. Shiitake: These contain lentinan, a distinct type of polysaccharide which stimulates the immune system and helps increase the body’s resistance to bacterial and viral infections. In Japan, shiitake mushrooms are used as anti-cancer drugs, in conjunction with conventional treatments. Reishi: This mushroom can help to enhance immune system and liver function and to lessen fatigue, reduce stress and improve sleep quality and duration. Some evidence suggests that reishi may also improve blood sugar levels in people with diabetes. Medicinal mushrooms

Cognitive-mental health. Rich source of polysaacharides, which boost the immune system & increase the body's resistance to bacterial & viral infections. Anti-inflammatory and adaptogen health. Add a teaspoon to a your coffee, tea, herbal beverages, soups or in combination with a nutrient dense cup of Best of the Bone broth. From theherbaldoctors.com At GO VITA LOCATIONS The "Healing Mushrooms" A who's who of organic "medicinal" Shiitake - Chaga - Lion's Mane - Reishi - and a Healing Blend.

How to take them These medicinal mushrooms are now available in powder form, which concentrates their potency and makes them easy to add to soups, pasta or stir-fry sauces, broth or hot drinks, providing a rich, savoury flavour as well as a booster shot of nutrients. Follow the label advice on dosage. • Increase antioxidant activity • Enhance immune function • Help manage blood sugar le vels • Support brain and nerve he • Improve energy and stamin a alth

plant based power

P lant-based diets are not just a key to a healthier lifestyle – they are also easier on the environment. A diet that is gaining popularity amongst nutritionists and naturopaths is the plant-based diet. However, you would be incorrect if you thought this meant it was the same as a vegan diet – it is not. Vegans avoid eating or consuming any animal products, including honey and leather as well as meat, seafood, dairy foods and eggs. A plant-based diet, however, simply emphasises eating fruit, vegetables, whole grains, legumes, nuts, seeds, and small amounts of animal products, and excluding, or at least reducing, refined

foods, like added sugars, sweets, fast food, packaged and processed foods, white flour and processed oils. In many ways, a plant-based diet is a more flexible, less restrictive option, and

order to function optimally. A plant-based diet tends to have a smaller environmental footprint than one with more animal- based foods, and therefore plays a role in cutting greenhouse gas production and water consumption; plus, if you choose more sustainably sourced and organic produce, you will be helping to support the local economy and reduce reliance on factory farming. Health benefits Being high in fibre, as well as slow-burning energy from complex carbohydrates and water fromthe fruit and vegetables, a plant- based diet is linked to lower rates of cancer and heart disease than are seen in those people who eat a lot of meat products. In particular, plant-based diets are associated with a lower risk of gastrointestinal and

A plant-based diet is linked to lower rates of cancer and heart disease than are seen in those people who eat a lot of meat products.

one where the individual may tailor their food intake according to what they like to eat and what they find their body needs in

A Wholefood Plant-Based Alternative to Fish Oil and Multivitamins Rich In Immunity Supporting:

Beta Glucans Antioxidants

Vitamins And Minerals (B12, C, E, Zinc, Iron) Long-Chain Omega-3s (EPA & DHA)

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ULTANA™ PHYTOPLANKTON

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colorectal cancers. Plant-based diets have also been linked to an almost 50 per cent reduction in the risk of type 2 diabetes; plus, they have been shown to improve blood sugar control in diabetes and pre-diabetes. Eating a plant-based diet improves the health of your gut, so you are better able to absorb the nutrients from food that support your immune system; it also reduces inflammation, lowers LDL (‘bad’) cholesterol, stabilises blood pressure and regulates bowel function. In many studies, a higher intake of fruits and vegetables has been shown to be strongly associated with significantly better cognitive health, and a reduced risk of Alzheimer’s disease, mental impairment and dementia, thanks to their high content of nutrients and phytochemicals with antioxidant properties, which help to neutralise free radicals. Focusing on plant foods and unprocessed foods plays a major role in weight loss and preventing obesity. A large and growing body of research consistently shows that adopting a plant-based eating pattern results in a significantly greater weight loss than a non-plant-based diet. Importantly, the combination of eating more plant-based foods and cutting out processed foods, like sweets, fast food, and refined grains, is both a weight loss tool and a tried-and-tested method for maintaining that hard-won weight loss. Plant-based nutrition ideas Hemp foods: These foods are highly nutritious and rich in healthy fats, boasting a 3:1 ratio of omega-6 to

Filled to the brim with essential fatty acids, Omega 3 & 6, Vitamin E and natural vitamins, Hemp Seed Oil is the perfect addition to a healthy and balanced diet.

health, and may even assist in pain relief, especially if the pain is a result of inflammation. Go Vita loves . . . Hemp Foods Australia

Hemp Seeds and Hemp Oil www.hempfoods.com.au

Green and red superfoods: Wheatgrass, barley grass, chlorella and spirulina are all nutrient-rich superfoods packed with valuable phytonutrients, such as carotenes, chlorophyll, folate, vitamins, minerals and dietary fibre, which support detoxification. Astaxanthin, from micro algae, is one of the most powerful antioxidants found in nature; other nutrient-rich ‘red’ plant foods include beetroot, acai berry, blackberry and pomegranate. Go Vita loves . . . Melrose Essential Phytoplankton: This superfood is a microalgae, a natural, sustainable source of omega-3 fatty acids plus over 75 essential nutrients. It supports and strengthens immunity, due to its unique nutrient profile of: beta glucan (shown to support immunomodulation and immunostimulant activity); glutathione, carotenoids and chlorophyll (antioxidants which protect cell membranes, enzymes and DNA from the harmful effects of free radicals); plus vitamins C, E and B12, zinc, iron, and omega-3 fatty acids EPA and DHA (all shown to reduce inflammation and support the immune system). Go Vita loves . . . ULTANA Phytoplankton Greens and Essential Reds www.melrosehealth.com.au

omega-3, which can help to relieve dry skin, oxidation and inflammation, treat skin diseases like eczema, dermatitis, psoriasis and

acne, and strengthen fragile or ageing skin, making it more resistant to infection. The fatty acid and polyphenol content of hemp seeds and oil is also beneficial for brain and he a r t

from Phytality Nutrition www.phytality.com.au

ISSUE 58 • 2020 GMOFREE VEGAN PLANTBASEDOMEGASOURCE

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Best-ever baba ghanoush The addition of hemp adds a protein punch to this creamy vegan favourite from Middle Eastern cuisine. Makes approximately ½ cup. Ingredients: • 1 large eggplant • 1½ tablespoons tahini • ½ teaspoon cumin • juice of ½ lemon • 1 garlic clove, crushed • 1 tablespoon Hemp Foods Australia Hemp Oil • sea salt and freshly grated black pepper • Pomegranate seeds and

Directions: 1. Cook eggplant on a grill or barbeque for 15 minutes, or until the outside is charred and the inside is soft. 2. Slice eggplant open and scoop flesh into a bowl. 3. Add tahini, cumin, lemon juice, garlic, hemp oil, and salt and pepper and mix well. 4. Serve topped with pomegranate seeds and hemp seeds.

Adding nutrient- rich plant-based foods to your diet is the easiest way to transition to healthier eating. Try these tasty recipes.

Super-charged pesto Use this zesty pesto as a sauce for pasta or zucchini noodles, in a salad dressing, or over grilled haloumi or fish. Makes around ½ cup. Recipe by Melrose Resident Nutritionist, Steph Lowe.

Hemp Foods Australia Hemp Seeds to serve

Directions: Place basil, garlic, pine nuts, nutritional yeast, Essential Greens and sea salt in the bowl of a food processor. With the motor running, slowly add olive oil and lemon juice until it reaches the texture you prefer. Adjust seasonings if required. Store in an airtight glass container in the refrigerator for 5-7 days.

Ingredients: • 1 bunch basil, leaves picked • 3 garlic cloves, crushed • 4 tablespoons pine nuts, toasted • 2 tablespoons nutritional yeast • 2 teaspoons Melrose Essential Greens powder • ½ teaspoon sea salt • ⅓ cup olive oil • ½ juice of ½ lemon

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REC I PE CORNER

Crispy vegetable fritters Even picky eaters love these! Pack them in lunches, or serve them for dinner with natural yoghurt and sauerkraut. Makes approximately 12 Ingredients: • 1 small zucchini, grated • 2 cups broccoli florets • 1½ cups chickpea flour • ½ teaspoon garlic powder • 1-2 teaspoons Melrose Essential Greens Powder • 1 cup water • 1 egg, beaten • ½ bunch coriander, chopped • ½ cup grated Parmesan or tasty cheese • sea salt • 2 tablespoons Melrose Organic Coconut Oil

The ultimate smoothie Start your day with this nutritious smoothie, and you will power through the morning and stay feeling full until lunchtime | serves 1 Ingredients: • 1 banana, peeled and chopped • ½ papaya, peeled, seeded & chopped • 1 cup spinach leaves • 1 teaspoon maca powder • 1 cup plant-based milk, e.g. hemp • 1 tablespoon hemp protein powder • 1 teaspoon ULTANA Phytoplankton • dash of lime juice Directions: Place all ingredients in a blender and whiz until smooth.

Directions: 1. Place zucchini in a colander, sprinkle with salt and leave for 20 minutes before squeezing out excess liquid. 2. Steam broccoli until bright green and al dente, and set aside. 3. Place chickpea flour, garlic powder, Essential Greens and water in a bowl and whisk to combine. 4. Add egg, broccoli, zucchini, coriander, cheese and sea salt, and mix to form a thick, pourable batter. 5. Heat a frypan over medium heat and add coconut oil; when it is hot, add heaped tablespoonsful of fritter mixture to the pan, forming them into a circular shape. Cook 2-3 at a time, for 3-4 minutes each side Recipe by Melrose Resident Wholefoods Cook, Dani Venn.

Sage Advice... Salvia officinalis (Sage) is traditionally used in herbal medicine to maintain and enhance memory and mental recall.

Sage is also traditionally used in Herbal Medicine as a tonic and can aid in the maintenance of general well-being.

Follow some sage advice… ...choose Sibelius Sage

Available exclusively in Go Vita stores Australia-wide.

CHC73312-1018

Use only as directed. Always read the label.

HEALTH REPORT

Flour

power

G oing gluten-free? The wide variety of new alternative flours will make it easy and fun to enjoy a nutritious and delicious diet. Discover how to make the simple transition to healthier eating while enjoying familiar foods as well as trying new dishes with these naturally nutrient-rich flours. Besan: Besan, or gram flour is made from ground dried chana dal, or split brown chickpeas. It is a staple ingredient in Indian cuisine, where it is used to make roti and naan. Besan flour is lower in carbohydrate than regular flour, and a good source of cholesterol-lowering fibre, protein, folate and magnesium. It has a stickier texture than all-purpose flour when added to wet mixes, which makes it useful as a binder for veggie burgers, and a thickener for sauces and soups. Buckwheat: Buckwheat is a highly nutritious whole grain, supplying good quantities of protein, fibre, and the B-group vitamins, especially niacin, which converts carbohydrates to energy for the body’s cells to use. Buckwheat is used to make noodles as well as flour. Studies suggest that buckwheat helps to lower blood pressure and manage blood glucose levels, which can improve

Cassava: Cassava flour is made from a root vegetable native to South America. Being nut-free, grain-free and gluten-free, it is a great choice for anyone with food allergies or intolerances. It is also a good source of vitamin C, nerve- soothing magnesium and resistant starch, which research suggests can improve gut health by helping to boost production of beneficial gut bacteria. Almond: Almond flour (also known as almond meal) is highly nutritious, providing significant amounts of vitamin E, magnesium, protein, potassium and fibre. Its healthy monounsaturated fat content and high levels of calcium makes almond flour ideal for vegans as well as breast-feeding mums. Research suggests that eating almonds significantly lowers LDL (‘bad’) cholesterol while raising HDL (‘good’) cholesterol. Almond flour is recommended for anyone following a low carbohydrate diet and is an easy substitute in recipes for cookies, tarts and cakes and makes a great alternative to traditional schnitzel crumbs. Banana: Made from green bananas, this flour is high in essential heart- healthy nutrients, especially magnesium, potassium and vitamin E. It helps to lower LDL (‘bad’) cholesterol and improve nerve, muscle and colon health. It also supplies natural inulin, a prebiotic resistant starch which encourages production of digestive enzymes to nourish beneficial gut bacteria.

heart health. Buckwheat is also a good choice for weight management because it encourages satiety – the feeling of fullness. Cauliflower: High in fibre, low in carbohydrates and with a neutral flavour, ‘cauli-flour’ can be substituted for any flour and used to add goodness and nutrition to bread, cakes, pancakes, muffins, pizza bases and biscuits. It is a good source of vitamin C and a great choice for Paleo and keto dieters, or anyone who wants to cut down on carbs in their baking.

coconut fl our Made from dried coconut flesh, this flour is low in carbohydrates and rich in fibre and medium-chain triglycerides (MCTs), which help to maintain stable blood sugar, support healthy cholesterol and provide anti- inflammatory benefits.

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Ingredients: • 1½ cups PomPom Paddock Cauliflower Flour Mix • 1½ cups mashed banana • ½ cup vegetable oil • 3 eggs • 1½ cups brown sugar • 1 teaspoon vanilla extract • 1½ teaspoons baking powder • 1 teaspoon ground cinnamon • 1 banana, extra • maple syrup and whipped ricotta, to serve Ingredients: • 1 bottle PomPom Pancake Mix • 1¼ cups non-dairy milk, e.g. rice or almond • 1 tablespoon oil • 1 beaten egg (optional) Directions: 1. Pour the milk, oil and

Directions: 1. Preheat oven to 180˚C. Lightly grease a 25 cm x 10 cm loaf tin and line with baking paper. 2. Place mashed banana in a large bowl, add the oil, eggs, sugar and vanilla, and mix well. 3. Add the flour, baking powder and cinnamon and stir to combine. 4. Pour batter into tin. Peel the extra banana, slice it in half lengthwise and arrange cut side up on top of batter. 5. Bake for 1 hour. Brush the top with maple syrup. Cool completely in the tin before turning out. Serve with whipped ricotta and extra maple syrup.

Directions: 1. Preheat oven to 180˚C. Grease well a 12-hole mini muffin pan – use non-stick or paper cases. 2. Place all the dry ingredients in large bowl. Whisk in water and oil to form a runny batter. Add vegetables, mix to combine. 3. Spoon mixture into minutes, or until a skewer comes out clean from the centre of the frittatas. If they are still not firm, leave to cool completely before serving. each muffin hole. 4. Bake for 35-40

Ingredients: • 1¾ cups Organic Road Besan Flour • ¼ cup Natural Road Savoury Yeast Flakes • 1 teaspoon baking powder • 1 teaspoon garlic powder • 1 teaspoon dried basil • ¾ teaspoon Natural Road Himalayan Rock Salt • 2 cups water • 1 tablespoon macadamia oil • 3 cups finely diced vegetables (fresh/frozen or canned – try corn, broccoli, capsicum, mushroom, zucchini & carrot) • 2 shallots, diced • handful of spinach, chopped

egg into the PomPom Pancake Mix bottle. Replace the lid and shake thoroughly. 2. Lightly grease a frying pan and place over medium heat. Pour in batter and cook each pancake for 1-2 minutes on each side, or until golden and cooked through. 3. Stack these pancakes high on your plate – they are so rich in magnesium, potassium, iron and calcium, they will have you bouncing through your day!

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HEALTH REPORT

brain drain Beat

F orget those memory myths that failing brain power is a sign of ageing. Try these effective ways to boost mental muscle. Lifestyle, attitude, exercise, games and supplements that support brain health can go a long way towards preserving memory. Even better: it is never too late to start building your defences. Keep fit

wellbeing. Exercise ensures the brain gets sufficient oxygen to operate optimally; it may also boost production of nerve growth factor, a chemical that triggers the development of new brain cells. Aerobic exercise is especially important for maintaining brain health because it helps prevent hardening of the arteries, which has benefits for the brain as well as the heart. Train your brain Memory-building exercises stimulate your ability to solve problems, think laterally and break down your approach to tackling complex tasks. In particular,

of new neurotransmitters and improving your ability to acquire new information and learn new skills; it also provides a break from more repetitive daily tasks, such as housework or doing accounts. Work to live Research shows that continuing to be actively involved in the work force is key to maintaining mental health as well as brain capacity. Whether you work full-time, part- time, or decide that now is the stage in life where you would like to set up your own business, the key is to find something that is fulfilling, so that you are able to fill your days with activities that provide initiative and problem-solving. Or, commit to taking up a mind-challenging activity, such as a course of study, painting, playing a musical instrument or engaging in another creative hobby.

research has shown that older people who were givenword- recall tests demonstrated a three-fold increase in the number of words they could remember after just four sessions. Crossword puzzles, chess, Sudoku,Scrabble,bridge, jigsaws and mah jong all have similar beneficial effects. Any form of stimulation feeds the brain, encouraging the development

Mens sana in corpore sano is Latin for “a healthy mind in a healthy body”, and and those ancient Greeks knew a thing or two about maintaining a sharp mental edge. Staying fit - and, in particular, boosting lung function - is essential to mental, psychological and emotional

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Have a chat Research shows that people who stay mentally alert are also more likely to interact with a variety of others in different ways throughout their day. For example, talking with friends, joining community discussion groups and forums, helping with their children’s businesses or caring for grandchildren - even just exchanging pleasantries and a smile with a person in the supermarket queue or the petrol station clerk will have the same effect. Food for thought Poor nutrition, especially deficiencies in the B-group vitamins, can compromise brain and nervous system health. Poor eating habits, particularly if combined with compromised nutrient absorption - which can be easily triggered by inactivity, gut health problems, and endocrine disorders - can also contribute to cognitive decline. So can stress, overindulgence in alcohol, inadequate sleep, dehydration, grief and depression, with the latter two conditions

having been shown to have a profound effect of decreasing activity in the brain’s prefrontal cortex, which controls cognition. To eat for better brain health, choose foods that are rich in vitamins C and E. These two antioxidant nutrients counter the negative effects of free radicals and help to reduce the protein plaque deposits associated with mental decline. Good food sources of vitamin C include citrus fruit, broccoli, strawberries, tomatoes, capsicums and leafy greens; for vitamin E, add nuts, seeds and whole grains to your diet. Research also shows that even modest reductions in blood levels of vitamin B12 and folic acid are implicated in mental deterioration, because this elevates levels of homocysteine in the blood. Eat fortified breakfast cereals and wheatgerm, and take a supplement to

substances that have been shown to improve memory and mental alertness, as well as focus, creativity, mood, motivation and executive function, and overall energy levels. These include so-called ‘smart drugs’ as well as a number of natural ingredients. In particular, clinical trials of a proprietary dried extract of the herb sage (Salvia officinalis) have demonstrated that it can significantly improve cognitive performance, memory and attention span. Sage is anti-inflammatory, antioxidant and antidepressive; it also inhibits the action of amyloid-β peptide, which can negatively affect the neurotransmitter acetylcholine that is required for attention, memory, and motivation. To eat for better brain health, choose foods that are rich in vitamins C and E

ensure you are getting enough. Say yes to nootropics

Nootropics are a group of cognition- enhancing supplements and other

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