Go Magazine | ISSUE 64

Go Magazine | ISSUE 64

THE GOOD HEALTH NEWS MAGAZINE ®

Gut OPTIMISING

HEALTH

QUERCETIN FOR IMMUNITY THE SECRET TO BETTER SLEEP

HOW TO AGE WELL

ENERGY FOR YOUR WHOLE LIFE I GOVITA.COM.AU

Kfibre Original and Kfibre Pro is a gut health range of products created by Health Food Symmetry (HFS), an Australian company that specialises in high level science supported nutraceuticals that support optimal digestive health.

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welcome With the cold and flu season in full swing, and new COVID variants emerging, keeping on top of your immune health is top of mind for many. Now more than ever, you need to be taking extra steps to protect yourself and your family. While it feels like the first ‘normal’ winter after two years of border closures and lockdowns, COVID is still with us and we need to remain vigilant. There are some basic steps you can follow including wearing a mask when you can’t physically distance from others, staying home if feeling unwell and following state health department recommendations. We also suggest that you proactively build your immune health, with some well-chosen supplements, healthy eating and regular exercise – our article on page 4 will give you some tips to follow, however, chatting with one of our qualified health consultants in store will provide a personalised program specific to your own health situation. When in store you will see that Go Vita is increasingly supporting brands that make it part of their ethos to give back to Mother Earth. Supporting brands that are trying to make a difference makes sense to us! Brands that have social responsibility and sustainability issues as part of their core DNA are gaining popularity and so they should! Whether brands choose to plant a tree for every product sold; donate a percentage of sales to save the planet; use recyclable and compostable packaging; reduce or eliminating plastic use; or follow regenerative agriculture processes, we are supportive of any brand choosing to leave the world in a better place than how they found it! Read more on page 25 about two skincare brands - Inika and Weleda - who are hitting goals in this area. Dress warm, eat well and stay active this Winter!

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Yours in the best of health, Ann Cattelan BSc Editor

The Wellness Hub with informative blogs, latest podcasts and delicious healthy recipes!

Issue 64 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]

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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. © 2022 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.

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HEALTH REPORT give your body the protection and nourishment it needs, with these top tips from Go Vita’s health and wellness consultants! Winter wellbeing 2. Essential oils Improve your body’s ability to repel pathogenic bacteria and pesky T his Winter you can beat a cold, boost immunity, and

viruses, as well as speed recovery if you do succumb to a cold or flu. Essential oils which are helpful for winter health include antiseptic eucalyptus and tea tree, and warming orange, rosemary and peppermint to ease congestion Go Vita loves ... Springfields Ezi-Breathe essential oil blend

3. Probiotics Probiotic-rich foods, such as tofu, tempeh, kimchi, miso, kefir, kombucha and sauerkraut, are an important way

to keep ‘good’ gut bacteria healthy and balanced. Given that 70 percent of the body’s immune system is located in the gastrointestinal tract, probiotics also support immune health. If you are not a fan of fermented foods, take a probiotic supplement backed by science.

4. Collagen Collagen is a naturally occurring protein that forms the ‘building blocks’ of connective tissue found in skin and joints. It has benefits to offer you year-round, but it is particularly important during winter. Cold weather and overheated rooms conspire to cause or worsen dry, reddened skin, whereas collagen, by increasing skin water retention, will restore a plump, smooth appearance. Go Vita loves ... NutraViva Grass Fed Collagen Hydrolysate

6. Garlic & onions These staple vegetables belong to the Allium family, and contain alliin and allicin, two potent antimicrobial, antiseptic and antiviral ingredients. Add them to warming, nourishing winter casseroles, slow-cooked stews and roasted root vegetables.

7. vitamin c This nutrient is not produced by the body, so it must be taken daily, either via the diet - citrus fruit, strawberries, kiwifruit and capsicums are good sources - or supplements. It is essential for optimal immune function and has also been shown to reduce the duration and severity of symptoms of the common cold, notably a sore throat and runny nose.

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8. Protein Eating protein-rich foods, such as lean meat and poultry, fish and seafood, eggs and dairy foods, plant-derived protein foods like hemp, peas and sprouted grains, improves stamina and decreases the likelihood of illness, especially in winter when we may be tempted to reach for sugary comfort foods. Go Vita loves ... Amazonia Raw Protein Isolate Vanilla – from certified organic sprouted and fermented plant protein – a great way to up your protein levels in Winter, add to smoothies, shakes or baked items.

11. Manuka honey Manuka honey is a must-have for all-round winter wellness, because it helps to support the immune system, boost energy and stimulate the nasal and throat secretions that soothe coughs. Manuka honey is superior to regular honey due to its exceptional antibacterial and healing qualities. It is rich in trace minerals and micronutrients, and a wonderful wholefood alternative to refined sugar, add it to hot drinks, smoothies, on toast or straight from the jar! Go Vita loves ... Bee Power Honey Australian Manuka MGO 514+ and Bee Power Lozenges to help soothe irritated throats

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Quercetin-rich foods HEALTH REPORT Q Quercetin-rich foods are found in a typical healthy diet filled with fruits and vegetables. Being a plant pigment, you will get the highest amounts when you consume foods with rich colours and those you tend to eat with the skin on. You are likely already eating quercetin but, if you want more, these are the foods with the highest sources of quercetin:

Studies display the benefits of quercetin with its immune-supporting, antioxidant activity and mild-allergy relieving properties. Find out how it can help you this winter. What is quercetin? Found abundantly in fruits, vegetables, tea and wine, quercetin is a pigment and polyphenol bioflavonoid, that occurs alongside other antioxidant nutrients, synergistically making each other more effective – isn’t nature clever?! peculiar name but a powerful nutrient, quercetin (pronounced kwer-see-tin) certainly packs a punch for our immune health. uercetin help for the immune system Y ou may not have heard of it, but you are more than likely eating it! If you eat a whole food diet, full of fruits and vegetables, then you’re consuming quercetin. A

Apples Bilberries Blackberries Blueberries Broccoli Cherries Citrus fruits Garlic Herbs like sage and parsley Kale Leeks

Lettuces - red and green Olive oil Onions Raspberries Red grapes Red wine Rocket Shallots Tea - black and green Tomatoes

Quercetin has now been researched for decades for its multiple benefits including antioxidant, anti-inflammatory and immune supporting actions and relief for mild allergy symptoms. Quercetin for a healthy immune system Did you know that quercetin supports the immune system? For extra immune support, you can combine quercetin with zinc,

vitamins C and D. Foods to eat in abundance that contain quercetin, vitamin C and zinc this winter should include broccoli, kiwi fruit, berries such as strawberries, blueberries, blackberries and raspberries.

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Be in your element Herbs of Gold Magnesium Night Plus is a delicious citrus berry flavoured powder that contains high-strength magnesium plus Passionflower, traditionally used in Western herbal medicine to improve sleep. Actions and benefits Quercetin provides anti-inflammatory and antioxidant activities to support inflammation and free radical damage processes in the body. It sounds harmful, but inflammation is actually a necessary part of the immune system’s normal response to injury and infection. Inflammation can become detrimental to health when it occurs in excess due to lifestyle factors. Free radicals are produced in the body during normal cellular metabolism, and from excessive exposure to the sun, pollution and many chemicals in our environment. A balance between antioxidants and free radicals is vital for normal physiological function. Quercetin’s antioxidants act to neutralise harmful free radicals. Quercetin also helps to reduce inflammation in the first place. Relieve allergies and hayfever symptoms with quercetin If you’re an allergy sufferer, you’ll be pleased to know the anti- inflammatory and antioxidant activities of quercetin can help. Quercetin not only assists with reducing allergy symptoms but it also has an action on the initial allergic activation, helping reduce the allergic response in the first place.

It is histamine, released from mast cells, that initiates allergic reactions. Studies have shown that quercetin relieves mild allergy symptoms by stabilising mast cells and reducing Ig E, a protein that is used as a marker to measure levels of allergic conditions, thereby reducing the release of histamine into the bloodstream and dampening the allergic response. Supplementing with quercetin It’s recommended to take from 250 mg up to 750 mg per day of quercetin. While quercetin shouldn’t be avoided in the diet, higher supplemental doses may need to be avoided by some people. Quercetin supplements can reduce the effectiveness of some types of medication; check with your health professional if you are taking other medications. If you are pregnant or breastfeeding, it’s also best to avoid taking quercetin supplements for the simple fact that not enough is known about taking it when pregnant or lactating. References available on request. Erika Bass is Technical Support team leader at Fusion® Health. She has over a decade of experience in the natural health industry, and a particular passion for helping women look and feel their best.

Life’s golden formula

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Always read the label and follow the directions for use.

HEALTH REPORT

How to

L ifestyle choices can help you take control of your health. The choice of living longer and staying healthier is yours. Why do some people not look or feel their age, whereas others do not age well? While genetics play a role, lifestyle factors make a big difference to the ageing process and the prevention of health problems. A wide range of lifestyle choices are within your control, especially the effects of supplements that will help you to feel good, look great and stay well as you get older. Here are our recommendations for supplements to consider adding to your daily routine: Sage: for mental and cognitive health

have strong and beneficial anti-ageing actions, including being anti-inflammatory and cardioprotective and lowering LDL (‘bad’) cholesterol and triglycerides; increased blood tocotrienol levels are also correlated with favourable improvements in cognitive function in middle-aged and elderly adults.

red blood cell levels and therefore protecting against anaemia. The B-group vitamins are needed for healthy brain and nerve function as well as cognitive function and mood stability, and protection against cardiovascular disease and neurological disorders. While many foods do provide B-group vitamins, including grains, nuts, seeds, wheatgerm and leafy greens, these vitamins are water-soluble, which means that the B-group content of these foods may be lessened by boiling or poaching. A supplement will guarantee that daily levels are easily met. Look for a formula that includes all eight of the B-group vitamins - niacin, biotin, riboflavin, vitamin B6, vitamin B12, folate (vitamin B9), thiamine (vitamin B1) and vitamin B5 (pantothenic acid) - as research suggests they work better when taken together. And if taken in activated form the B group vitamins are ready for your body to use! Fish oil: for general health Fatty fish, such as salmon, tuna, mackerel and sardines, are a rich source of omega-3 polyunsaturated fatty acids, which are strongly linked to a lower risk of cognitive

Protein: for muscle health Studies indicate that protein intake is inadequate in around 15 percent of adults, leading to increased loss of muscle mass and stamina with age. A steady intake of protein foods will greatly support muscle development, strength, function and

maintenance. Nutrition experts advise that older adults should increase their protein intake compared to younger people, and aim to include protein in each meal. A protein powder is a handy and efficient way to ensure you are obtaining sufficient quantities. Vitamin B-complex: for brain and nerve health The B-group vitamins perform a range of vital functions throughout the entire body, including firing up metabolism, facilitating digestion and nutrient absorption by stimulating hydrochloric acid in the stomach, as well as maintaining

The saying goes, “Rosemary is for remembrance” – but it really should say sage. This time-honoured herb has long been known for its ability to sharpen focus, cognition and memory. Clinical

trials confirm that sage enhances mental function in adults, thanks to its antioxidant effects. A daily supplement of Sibelius sage is recommended to keep your cognition in tip top shape. Tocotrienols: for heart health These members of the vitamin E family

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Raw Isolate

age well

HEALTH REPORT

2 superstar foods Green tea:

decline in older people, as well as a range of other age-related problems (including heart disease and inflammatory conditions), thanks to their ability to lengthen and preserve telomeres, tiny segments of DNA that are found in cells, and which ordinarily become shorter with age. Turmeric: for cellular health Curcumin is the main active ingredient in turmeric, and research shows that it helps to slow ageing by protecting against cellular damage caused by inflammation and oxidation; it also positively affects tissue and collagen production and improves wound healing. Marine collagen: for skin health Collagen is the most abundant form of protein in the body, and it is necessary for the formation and maintenance of healthy skin and bones. Collagen gradually starts to break down as we age, causing wrinkle formation, dry and dull skin, and joint problems. This loss of collagen is worsened by lifestyle factors, such as a poor diet, especially an inadequate intake of protein foods, and smoking. Eating more protein-rich foods, such as eggs, tofu, fish, chicken and plant-based proteins like hemp, pea and soy will help, as well as taking a marine collagen supplement.

This is an especially

good source of antioxidant polyphenols, including epigallocatechin gallate (EGCG),

which counter the effects of free radicals that are formed as a result of exposure to environmental toxins, UVB light and cigarette smoke, and are linked to neurological disorders, heart disease and other ageing-related problems. Flax seeds: These are a must- have food for women undergoing perimenopause or menopause, with numerous studies documenting the beneficial effects of flax seeds’ lignan and omega-3 fat content on reducing the risk of degenerative diseases of ageing.

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HEALTH REPORT

Hemp Health Benefits T hese nutty-tasting seeds have a rich nutritional profile and

soluble and insoluble fibre, meaning that it nourishes the healthy probiotic bacteria in the gut as well as providing bulk to speed elimination of waste. Upping dietary fibre content will also help to control blood sugar spikes and have the effect of controlling appetite and potentially supporting weight management by creating a feeling of satiety. Hemp strengthens immunity and protects the brain Hemp seed products act as antioxidants in the body, which in turn helps to boost immune function and protect the brain and nervous system. Some health experts suggest that particular extracts from hemp seeds may show promise in the treatment of more complex neurological health problems, but more research is needed in this area. Helps to improve skin problems Hemp’s powerful anti-inflammatory properties make it an excellent treatment for all types of skin problems which present with redness, itching, rashes, flushing or dryness, including psoriasis, eczema, atopic dermatitis and acne. An inadequate intake of omega-3 fatty acids is also a factor in inflammatory skin disorders, especially acne, so hemp comes to the rescue here too. Hemp also provides gamma

amounts of omega-6 fatty acids, and scanty levels of the anti-inflammatory omega-3 fatty acids that lower HDL (‘bad) cholesterol while elevating LDL (‘good’) cholesterol. Adding hemp seeds and hemp products to the diet will boost dietary intake of healthful omega-3 fatty acids and create a more beneficial ratio of omega-3s to omega-6s. Higher blood levels of omega-3s are linked to lower instances

health benefits for your gut, skin, nerves, blood, brain, joints and heart. Highly nutritious Hemp seeds contain excellent quantities of protein, which is important for vegans and vegetarians; hemp is one of the few plant-based foods which provides all nine essential amino acids that the body requires in order to build protein. Hemp is a rich source of arginine, an amino acid which has well-documented benefits for heart health. Arginine converts into nitric oxide in the body, which enables venous and arterial dilation by keeping the blood vessel walls supple. Hemp provides good amounts of magnesium, which is needed for muscle, nerve and brain health, and for glutathione production – glutathione is an antioxidant that repairs DNA and therefore slows the ageing process. Hemp is also a source of highly bioavailable iron, which helps the body produce haemoglobin, and zinc, to improve resistance to infection. Provides important ‘good’ fats The Western diet provides overly high

Perfect for vegans and vegetarians, hemp is one of the few plant-based foods which provides all nine essential amino acids that the body requires in order to build protein.

of general inflammation in the body, as well as improvements in heart function, metabolic syndrome, and arthritis. Keeps things moving along Constipation is as common as it is uncomfortable, but sluggish bowels can be set right overnight with a daily spoonful of hemp seeds or powder in your morning smoothie. Hemp is a great source of

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linolenic acid (GLA), a polyunsaturated acid which has documented clinical benefits on thinning, fragile, ageing or sensitive skin. Why we love Hemp Foods Australia Hemp Seeds! Hemp Foods Australia has been around since 1999 and is one of the largest wholesalers of hemp in the Southern hemisphere, which means they know hemp! Their hemp seeds are ACO Certified Organic and they use a superior grading technique which means you get more seed and no husk in every bag. They employ purely mechanical, low temperature processes resulting in the most nutritious products possible. Hemp Foods Australia Hemp Seeds are shelled and ready to use.

Ingredients • ¼ cup Hemp Foods Australia Organic Hemp Seeds • ½ bunch of kale • ½ clove garlic • ½ lemon, juice only • ½ cup Hemp Foods Australia Hemp Gold Seed Oil or extra virgin olive oil • Salt & pepper to taste Warming Winter Hemp Pesto Recipe by Simon Toohey, MasterChef finalist and plant-based chef

Method: 1. Tear the kale into manageable pieces, removing the stem. 2. Place the hemp seeds into a mortar and pestle or a small blender and blend to a paste, helping release the oils. 3. Add the broken up kale, garlic, salt and pepper, blend or grind again until smooth-ish. 4. Add the lemon and blend again until combined. Remove from the blender into a bowl (or keep as is if using a mortar and pestle). 5. Add the Hemp Gold Oil or EVOO to the bowl and gently stir through (avoid over mixing or it may emulsify). Serve on toast, in pasta or on avocado - for breakfast, lunch or dinner.

Quercetin Advanced Immune system support with Quercetin Zinc Vitamin C Vitamin D Available at your local Go Vita store

Always read the label and follow the directions for use.

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HEALTH REPORT

Skincare myths debunked!

D iscover three common misconceptions about natural and organic skincare products. Not sure about the benefits of natural ingredients? Suspicious about organic and sustainable claims? Go Vita investigates further. Myth #1: Natural and organic skincare products do not work as well as conventional brands. In order to be successful and retain customers, natural skincare products must be able to perform as well as smell and feel good on the skin. Today’s products have moved way beyond homemade yoghurt and honey face masks, and use potent plant-based ingredients, botanical extracts, antioxidants and nutrients which are sourced under strict social and ecological standards and validated by research to work as well as – if not better than – the chemical ingredients found in conventional big-name brands. Research into natural skincare has made great progress in the past decade. The range of raw materials for certified natural products is growing steadily.

Myth #2: Natural skincare products are expensive.

water, and fair wages along the supply chain. Pioneering companies like Weleda take the sourcing of raw materials around the world very seriously, and ensure that social, economic and environmental standards are upheld along the entire supply chain. Weleda are the only European company to be certified with the Union for Ethical Bio Trade seal of quality. Myth #3: All ingredients in natural skincare products are organic. Not all natural skincare product ingredients are 100 percent organic. The term ‘organic’ refers to cultivation or farming, so only substances of plant or animal origin can be certified as organic; water or mineral raw materials, are not included. In addition, not every natural skincare product is certified by a responsible professional certification authority, and there are significant differences between certification requirements and guidelines. The NATRUE certification standard has the strictest criteria, especially regarding the use of non-natural ingredients. Finally, not all plant raw materials are available in sufficient quantities in organic form, due to shortages caused by factors such as drought. At Weleda, the proportion of organic or biodynamically cultivated plant and animal raw materials is 80 percent.

Generally speaking, organic and biodynamic raw materials cost more to source than conventionally produced ones, and this may be reflected in the price. However, natural skincare brands’ pricing is still considerably less than the prices charged by high-end glamour brands. It is also essential to take a holistic view, It is essential to take a holistic view, and to consider not only the ingredients but also the company’s standards relating to farming methods, supply chains, wages and manufacturing. and to consider not only the ingredients but also the company’s standards relating to farming methods, supply chains, wages and manufacturing. These higher ecological, social, economic and product quality values do impose costs, but it is worth considering that these costs are well invested – in biodiversity preservation, conservation of natural resources, such as

BEAUTY FROM THE INSIDE OUT! NutriVital Skin, Hair & Nails tablets support collagen formation, skin integrity, healthy hair and strong nails.

Always read the label. Follow the directions for use.

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HEALTH REPORT

How to avoid dr y winter skin Frosty winter air can wreak havoc on your skin! Here are Go Vita’s top five tips to keep your skin radiant this winter.

SKIN AS NATURE INTENDED IT. New and improved

Dry, dehydrated skin is extremely common in cold temperatures. As there is less humidity in the air in winter, your skin naturally dries out. With less moisture in your skin, microscopic cracks can start to appear that affect the barrier of the skin. This can lead to skin redness, itchiness and sensitivities. The good news is there are things you can do to provide extra nourishment and rehydration for your skin. 1. Exfoliate: Exfoliate your face and neck once or twice a week to remove those dry, dead skin cells that cause your skin to look flaky and dull. This will really boost radiance and promote healthy skin cell renewal. 2. Extra moisture: Nourishing your skin can help prevent the skin becoming dull, dry and flaky. Go Vita loves ... Weleda Skin Food Body Lotion – a deeply nourishing and intensive moisturisation for dry to very dry skin. Easy to apply, this quickly absorbing lotion harnesses the power of Weleda’s Skin Food with its extracts of natural pansy, 100 percent organic calendula, chamomile and sunflower seed oil wrapped in the indulgent fragrance of orange, lavender and benzoin. 3. Extra nutrients: A supplement of skin healthy nutrients including silica, biotin, zinc, vitamins C and D and maritime pine bark, can help collagen formation, maintain skin integrity and structure as well as improve hydration and elasticity of the skin. 4. Avoid hot showers: Even though it is extremely tempting to enjoy long, hot showers and baths in winter, this is actually very drying for your skin. Hot water robs the skin of moisture, so it is preferable to have a short shower in lukewarm, tepid water. Gently pat yourself dry to keep your skin as calm and relaxed as possible. 5. Hydrate: Water helps to transport nutrients necessary for skin healing around the body, as well as eliminating waste matter. For hydrated, healthy and youthful looking skin, aim to drink between two and three litres of fresh, filtered water daily – yes, even in winter!

Weleda Body Lotions support the inner strength, balance and beauty of your skin.

Weleda has 100 years of experience in the creation of precious blends with natural ingredients. All Weleda Body Lotions help your skin help itself, supporting and empowering its own inner strength and natural vitality.

STRENGTHEN YOUR SKIN, NATURALLY.

Improving skin moisture. With precious natural ingredients like plant oils and extracts. Easy to apply and fast absorbing.

WELEDA. YOU ARE NATURE.

ISSUE 64 • 2022 HIGHEST SOCIAL AND ECOLOGICAL STANDARDS

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HEALTH REPORT

Optimising Gut Health

D igestive health is central to your overall health, and it is affected by nutritional status, immune response and state of mind. Why is good gut health important? The gut microbiota is the primary driver orchestrating communication between the gut and all bodily functions, influencing not only digestion and absorption of nutrients, but also metabolic, brain and immune function – in fact, 70 to 80 percent of your immune cells are located in the gut, making it the ‘control room’ for immunity. How can you keep your gut healthy? Everything you eat affects the microbes in your gut, as do many lifestyle choices. Eating highly processed foods, living under chronic stress, and insufficient sleep are three key lifestyle factors that are detrimental to gut health and are implicated in a variety of unpleasant symptoms. Abdominal distress may be signalled with bloating, wind, indigestion or heartburn, pain, diarrhoea or constipation. Fatigue, food cravings, unintended weight changes, skin problems, allergies and mood swings may also indicate gut problems. Adopting diet and lifestyle habits that focus on nourishing your gut microbiome

is the best way to support optimal gut health. Making small and easy changes to shift your dietary choices towards nutritious foods that are rich in dietary fibres is the most important first step. Beat the Big 3 Constipation: This is not just uncomfortable – it can be extremely painful. Bowel habits vary widely from one person to another, but a generally accepted definition is that if someone struggles to pass hard, dry stools and/or only passes stools infrequently, every

contributing factors include a lack of exercise, medical disorders, such as irritable bowel syndrome, medications, including those prescribed for high blood pressure, depression and pain relief, high blood calcium levels, a sluggish thyroid and diabetes. If symptoms persist for more than two weeks, despite self-help measures such as taking a prebiotic and probiotic supplement, seek professional advice. Indigestion: The technical name for this is dyspepsia, but the term ‘indigestion’ covers a wide range of undesirable symptoms, primarily as a result of food not passing smoothly through the gut and digestive system; eating too much or too quickly, eating foods that you are sensitive to and having too much or too little acid in the

70 to 80 percent of your immune cells are located in the gut, making it the ‘control room’ for immunity

stomach are also possible causes. If you regularly experience bouts of indigestion, featuring nausea and heartburn as the stomach acid flows back

three days or so, then they are constipated. In the majority of cases, constipation is the result of inadequate fibre and fluids in the diet. Fibre is the medium that makes up the stool, so lack of fibre results in smaller harder stools and lack of fluid leaves them dry and difficult to pass. Lack of fibre may also compromise gut health and reduce the numbers of beneficial gut microflora required for optimal gut function. Other

up into the oesophagus. You can help to prevent indigestion by including a prebiotic fibre to aid digestion, eating slowly, chewing well and allowing food to settle before engaging in exercise or going to bed. While, gentle herbal teas like ginger and chamomile can help with symptomatic relief.

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Bloating: A common disorder triggered by an unsettled gut, and usually appearing with burping, cramps, swelling and a lot of stomach gurgles and wind. Eat slowly, do not wolf your food! Occasional mild bloating is somewhat normal and may even reflect a healthy and balanced diet. If you are experiencing painful or frequent bloating, see your doctor before removing foods from your diet. Synbiotics for a healthy gut Synbiotics are a combination of probiotics, or ‘good’ gut bacteria, and prebiotics, which are the non-digestible fibres that help these bacteria to survive and grow in the gut. The two work together (synergistically) in the gut, and they are considered to help the gut – and therefore the entire body – in several ways. Scientific research indicates that synbiotics will reduce inflammation, and can have beneficial

effects on a very wide range of gut health problems, including travellers’ diarrhoea, stomach pain, flatulence, constipation, indigestion and bloating, as well as improving metabolism and the immune system. Some evidence suggests that taking synbiotics are also linked to reduced obesity and improvements in glucose metabolism and insulin resistance, helping to prevent or manage type 2 diabetes.

Go Vita loves ... KfibrePro and KfibreOriginal products. Based on the latest scientific research into probiotics and the microbiome, these Monash FODMAP-certified supplements contain Kfibre ® virgin sugarcane fibre prebiotics, a complex fibre made via a chemical-free process that preserves the cell wall components of the cane and therefore provides a very high 87 percent content of dietary fibre, in both soluble and insoluble forms. Proven probiotics such as Bacillus coagulans Lactospore ® which demonstrates profound digestive benefits, are included in the formulas, along with naturally occurring micronutrients, antioxidants and polyphenols derived from kiwifruit and ginger.

INTRODUCING The next level Vitamin E

Research indicates that tocotrienols exhibit antioxidant, free radical scavenging, anti inflammatory and cholesterol lowering properties. Tocotrienols are better absorbed than traditional Vitamin E.

Available in Go Vita and selected health food stores Australia wide.

This medicine may not be right for you. Read the label before purchase. If symptoms persist, talk to your health professional.

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HEALTH REPORT

Fabulous F laxseed Oil

Flaxseed was originally grown and harvested for use as fibre, and it is still used to produce linen. However, it is better known for the remarkable therapeutic, nutritive and medicinal qualities provided by the oil made from the seeds. Native to Europe, flaxseed is now grown commercially in Australia, New Zealand and America. Key benefits Flaxseeds are a rich source of anti-inflammatory omega-3, omega-6 and omega-9 essential fatty acids (EFAs), the ‘good’ fats and oils that are vital for optimal health and all bodily functions. Flaxseed can be of assistance in treating many inflammatory conditions, ranging from lupus, gout and arthritis to eczema, acne and skin lesions. Flaxseed oil also supports nerve and brain health because it facilitates the transmission of nerve impulses, meaning it may be of assistance in brain and nerve ailments, such as Alzheimer’s or Parkinson’s disease. As with other nutrients, for example vitamin C, the body cannot make essential fatty acids on its own, so they must be taken in via the diet or supplements. Prime sources of omega-3 fatty acids include oily cold-water fish, such as cod, mackerel and herring, and flaxseed. Flaxseed oil is an ideal alternative to fish oil supplements for vegans, along with anyone who does not eat – or does not like – eating the recommended 2-3 servings of fish per week. Omega-3 fatty acids have been universally hailed for their role in heart health and their proven ability to prevent heart disease and treat angina and high blood pressure, along with many other ailments. In particular, flaxseed oil has been shown to contain phytosterols that can minimise the absorption of cholesterol in the diet. Flaxseed oil contains the highest plant-derived concentrations of omega-3 fatty acids, which help to nourish hair, skin, nails. Flaxseeds also contain omega-6 fatty acids, such as linoleic acid, and lignans, which support metabolism, energy production, digestion and elimination, along with the protection and maintenance of ‘good’ probiotic bacteria in the gastrointestinal tract. Flaxseed has been cultivated for over 7,000 years, and is a potent source of important omega-3 essential fatty acids.

Lignan have beneficial effects on hormone balance and may help to counter

pathogenic bacteria, viruses and fungi. Omega-9 EFAs, which are important for energy and brain function, are also found in flaxseed oil. Flaxseed oil has a high content of phytoestrogens (plant-based

oestrogens), which mimic the body’s natural oestrogen and have beneficial effects on balancing the ratio of oestrogen to

progesterone. Increasing phytoestrogens in the diet has been linked to improvements in the menstrual cycle and reductions in cramps, better uterine function and fertility problems. How to take it Flaxseed oil is a versatile oil which can be taken straight, added to drinks and salad dressings or drizzled over vegetables. Liquid flaxseed oil is the easiest way to get a therapeutic dosage every day, which ranges from 1 teaspoon to 1 tablespoon once or twice a day. Simply add it to food – juice, yoghurt, cottage or vegan cheese, a morning smoothie or green juice, or other foods or drinks. Taking flaxseed oil with food will enhance its absorption.

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RECIPE Vegan Flaxseed Oil Mayo Ingredients • 3 tbsp lemon juice • ½ cup soy milk • ½ tsp salt 1. Place lemon juice, soy milk, salt and mustard in blender. Blend to combine. 2. While on medium speed, with blender running, trickle in flaxseed oil in a thin stream. Continue to blend for a further 30 seconds until fluffy mayonnaise texture achieved. 3. Transfer to a jar. Refrigerate for at least 30 minutes to thicken. • ¼ tsp mustard • 6 tbsp Melrose Flaxseed Oil Method

Go Vita loves ... Melrose Flaxseed Oil Range Melrose was the ‘first in flax’, producing the first bottle of flaxseed oil in Australia over 30 years ago. Melrose Flaxseed Oil has a nutty, creamy flavour which comes from Australian-grown organic flaxseeds that have been cold-pressed to retain maximum nutrition and taste. Melrose Flaxseed Oil is Australian-owned, vegan, gluten free and is now available in convenient capsules. What is Food Ladder? At Melrose, their mission is simple: “we live for healthier people, the world over, every day.” Melrose’s products are part of that mission, but they also understand that not everyone can easily access fresh, healthy food. This is why they have partnered with Food Ladder, a not- for-profit organisation which supports remote Australian communities to gain long-term access to fresh food and to prevent malnourishment. Food Ladder provides communities with greenhouses and specialised training, so that those communities can grow their own fresh fruit and vegetables. The team at Melrose believes that good health starts with access to proper nutrition, and therefore their joint mission is to help provide that access to remote communities all over the world.

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HEALTH REPORT

The secret to a better night’s Sleep!

W hat’s keeping you up at night? Try these seven clever secrets to reduce stress and get enough sleep. 1 Know how much you need Although your sleeping patterns can change, you may actually need as much – or even more – sleep as you did when you were younger. Most adults require at least seven to eight hours of shut-eye every night; interestingly, anecdotal evidence suggests that can extend to eight to nine hours a night in winter. However, according to a study undertaken by the University of South Australia, less than a third of adults get eight hours sleep a night – and women aged 30 to 60+ years are the most sleep- deprived. 2 Add magnesium to your mix This marvellous mineral helps the body and brain to relax, reducing both stress and nervous tension and helping you to enjoy a deeper sleep, not to wake during the night, and to stay asleep for longer periods. Look

4 How are your hormones? A woman may find that, at the beginning and end of her menstrual cycle, lowered progesterone levels make it very difficult to sleep. Also, during menopause, hot flushes and anxiety can both cause restless and uncomfortable nights, with racing thoughts. Try keeping a sleep diary for a couple of months and see what the triggers may be – caffeine, spicy foods, alcohol and even some medications are all potential culprits.

for a magnesium powder supplement that has been blended with synergistic cofactors to enhance absorption and uptake by the body. 3 Check if you are actually stressed Sleep researchers have discovered a pattern of disturbed or interrupted sleep and unrefreshing sleep in people suffering from depression. Unrefreshing sleep is defined as being sleep that is lacking in the extremely slow delta brain waves which cause the period of deep sleep during which the body repairs itself, releases growth hormone, produces antibodies against infection and renews cellular tissue. It’s estimated that as many as 90 percent of people with undiagnosed depressive illnesses experience poor sleep, only to put it down to stress, or home or work pressures. If stress is the cause of your insomnia,

try learning a relaxation

technique, such as a guided meditation or deep breathing technique, and practise it every night at bedtime.

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5 Stop running undercover Restless legs syndrome (RLS) affects five to 10

Go Vita loves ... White Wolf Sweet Dreams Sleepy Hot Chocolate loaded with hops, passionflower and blue skullcap to help you drift off to a restful night’s sleep! Skullcap and passionflower help ease tension, promote relaxation, and induce sleep while hops can also improve sleep quality. This indulgent hot chocolate is low calorie, vegan-friendly and low carb.

foot temperature was measured as being warm fell asleep faster, whereas those with cold hands and feet took longer. The reason? If your extremities – that is, hands,

percent of people in Australia (and their sleep partners!). It’s a condition that increases and worsens with age, and it

fingers, toes and feet – are cold, your body diverts blood

is most common in men over the age of 45. RLS makes the legs feel itchy, achy and cramped, so if the sufferer is asleep, they will wriggle, stretch, kick and lift their legs. If the attack is severe, it will wake the person. Try a hot bath before bedtime, to which you have added ¼ cup of magnesium powder. Massaging the legs with a lavender-based oil can also help. 6 Treat your feet Wearing fluffy bed socks may not look particularly glamorous, but if your feet are cold, you’re far more likely to have difficulty getting off to sleep. Research published in the journal Nature discovered that people whose hand and

from your core and internal organs to those outer areas to attempt to warm them up. However, an elevated core body temperature is required for your body to enter sleep mode. 7 Drift off with a hot drink Grandma was right – a soothing cup of tea or hot milky drink really will help to ease you off to Dreamland naturally. Choose from a range of gentle, restorative herbal teas, such as chamomile, valerian or kava. Or, treat yourself to a mellow mug of hot chocolate, using regular milk or your choice of plant-based mylk, like creamy almond, oat or soy – mmm-mmm!

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HEALTH REPORT

Plant Protein Power

T hink protein shakes are just for gym junkies? Think again – anyone who cares about their health will benefit from them. Protein is a star nutrient and it is vital for building muscle and activating the many metabolic processes that fuel your body’s energy, brain, digestion and immunity. Protein can increase muscle performance, decrease muscle fatigue, boost post-workout recovery and support weight maintenance. Plant-based advantages Cutting-edge research following over 715,000 participants, just released

In clinical terms, a protein is considered complete when it contains all nine of the essential amino acids, which the body cannot produce itself and must obtain through the diet. Protein can be provided from animal and plant sources. While most plant proteins alone do not make up complete proteins, research has shown that when different types and quantities of plant proteins are combined, they do create a complete protein. For example, a mixture of plant protein sources, such as faba bean and pea, gives a rich and diverse range of amino acids, including the branched chain amino acids (BCAAs) which your muscles burn for energy and are essential for strengthening muscles, preventing muscle wasting and improving mental and immune function. Plant protein sources all offer different nutritional benefits and effects; so key ingredients to look for in a plant protein shake include:

Green banana flour: Is rich source of plant based resistant starch that your gut will love.

Coconut sugar: A healthy and natural sweetener, for premium taste.

Coconut MCT: Medium-chain triglycerides (MCTs) are important healthy fats that provide energy for your brain and body, while also creating a smooth, creamy mouth feel for an indulgent taste.

Prebiotics and probiotics: The synbiotic effect of having both prebiotics and probiotics in a plant protein shake mixture will promote digestion and support gut health and immune function. As well as providing an alternative to animal protein-derived products, plant proteins takes the body longer to digest, so it keeps you feeling fuller for longer.

by a Harvard University team, shows that boosting your protein intake - especially protein derived from plant sources - can greatly

Faba bean: Sustainably sourced in Australia, faba

increase longevity. In particular, replacing eggs and red meat with plant proteins appeared to reduce mortality risk by as much as 24 percent in men and

bean gives your shake a delicious smooth texture and keeps you feeling fuller for longer. Linseed: Provides good amounts of protein, fibre and omega-3 fatty acids. It is a gut-friendly ingredient that helps to improve digestion.

21 percent in women.

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Go Vita loves ... Cleanfit Cleanfit is a new range of clean, premium quality, all-natural plant protein shakes in five delicious flavours, to help you find your strongest, healthiest, and happiest self. It is an Australian-made and owned range that contains Australian- grown ingredients and offers eco-conscious users unique sustainable product features, such as a recyclable tub and a compostable scoop to minimise our carbon footprint. The team at Cleanfit aim to change the protein shake game for good, by offering plant-based alternatives that support the health and wellness journey of vegans, vegetarians and flexitarians alike. Cleanfit has been carefully formulated with a combination of faba bean and pea protein, which creates a complete protein that delivers an optimal mix of healthy fats, micronutrients and branched chain amino acids (BCAAs). Cleanfit has a smooth, creamy taste, with no grittiness or after-taste. All the products are free from artificial preservatives, colours and flavours. The world of health and fitness is becoming customisable, and what is good for one person is not good for all. How do you know what program, meal plan or exercise class is right for you? Cleanfit can help – with no obligation, complete the easy online survey to get started – scan the QR code in the advertisement below! Find Cleanfit at your local Go Vita store.

Plant proteins are also less inflammatory to the digestive system, preventing the uncomfortable - and often embarrassing - symptoms that are common side effects of dairy or lactose intolerances. Finally, a very big benefit of plant protein is that you can sleep with a clear conscience knowing that, by choosing a vegan-friendly product, no animals have been involved in production. Less land and natural resources are used for plant- based farming compared with dairy farming, so choosing plant protein reduces your environmental footprint – especially if you choose a plant protein product containing locally-farmed faba beans, to support Australian businesses.

Cleanfit shakes have been carefully formulated with a combination of

Faba Bean and Pea Protein. Free from artificial colours, flavours and preservatives.

Where are you on your Cleanfit Journey?

Take the Cleanfit survey now

cleanfit.com.au Australian Made & Owned

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LIVE WELL

RECIPE

The goodness of ghee For the cookies:

Peanut Butter Protein Oreos

• 20 g Niulife Coconut Flour • 1 teaspoon cacao • 40 g chocolate protein powder • 1 teaspoon Niulife Coconut Sugar • 50 ml milk of choice eg. almond, oat, soy • extra 1-2 tablespoons milk of choice, to bind • 1 teaspoon Niulife Coconut Cider Vinegar • 20 g Niulife Vegan Coconut Ghee, melted For the filling: • 20 g chocolate protein powder • 20 g smooth peanut butter • 40 g cashews, soaked overnight in milk of choice, strained and processed in a food processor Method: 1. Preheat oven to 180ºC, fan- forced. Line a baking sheet with baking paper. 2. Place coconut flour, cacao, chocolate protein powder and coconut sugar in a bowl and stir to combine. 3. Fold in milk and vinegar, then mix in ghee. 4. Using your hands, mould mixture into a dough and roll it into 12 evenly-sized balls. Place balls on baking sheet and flatten each into a cookie shape. Bake for 15-20 minutes. 5. Meanwhile, make filling by whipping or blending the protein powder, peanut butter and cashews together, adding a little milk if necessary to adjust the consistency. 6. Let cookies cool completely before sandwiching together with filling. Devour immediately, or keep in the fridge for up to seven days.

W hat is ghee and how does it help your health? Read on to discover the many benefits of this traditional food. Ghee is a type of clarified butter, being regular butter that has been simmered until the milk solids caramelise and separate from the oil. These solids are then strained off, leaving a thick, golden oil. Ghee is a staple cooking ingredient in every Indian household, and it has a delicious nutty aroma and flavour and a high smoke point, making it very versatile. It is stable at room temperature although, like coconut oil, it solidifies if the surroundings are cold. Ghee is thought to be a healthier ‘good fat’ form of butter than conventional butter, because it provides omega-3 essential fatty acids without milk sugar (lactose) and milk protein (casein), which are the elements most likely to aggravate the digestive system of anyone with a dairy sensitivity. These omega-3 fatty acids prevent inflammation and therefore play a role in protecting against heart disease, along with improving immune and digestive function. Ghee also provides a good source of short-chain

saturated fats, such as butyric acid, which are important for gut health. Ghee is rich in vitamins A and E and the omega-6 fatty acid conjugated linoleic acid (CLA), which support eye, skin and heart health. Additionally, CLA may be helpful in preventing obesity and hypertension, as it has been shown to reduce body fat and boost muscle mass. Ghee is also used in Ayurveda, India’s traditional medicine system, where it is known as ghrita. Practitioners of Ayurveda recommend ghee to patients for treating indigestion, impaired bile flow and fatigue. A plant-based alternative If you are following a vegan or vegetarian diet and want to avoid animal-derived foods, Niulife Vegan Coconut Ghee tastes very similar to regular ghee and has an almost identical texture. Go Vita loves ... Niulife Vegan Coconut Ghee , a delightfully creamy, dairy-free 100 percent plant-based super fat that tastes like butter. Use it for roasting potatoes, pumpkin and tomatoes, frying pancakes or eggs, and drizzling over cauliflower ‘rice’ and other vegetables. Ideal for baking and dessert making.

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