Fundies Autumn Magazine 26 by fundieswholefood

gut health made simple | zinc: the trace mineral your body craves | autumn essentials our guide to support teen hormonal changes | healthy weight management

Cover recipe by @cecilevadas Recipe on page 11.

Contents.

Product availability may vary from time of print. This publication is for educational purposes only.

We recommend consulting your health care professional before consuming supplements.

3 New In Store

From skincare to snacks & treats, these are our latest favourites on shelf!

6 Zinc: Essential for Whole Body Health

A key mineral that plays a vital role in immunity, skin repair, digestion, metabolism & so much more.

8 Bloating: Your Gut's Way of Talking to You

Understanding the signs your digestive system uses to signal balance, stress & support needs.

12 Healthy Weight Management

No quick fixes but guided support to make lasting habits to support your well-being.

14 Love Your Guts

Meet the Tasmanian family feeding us with probiotic rich sauerkraut: it's gut health made simple.

16 Hormonal Harmony: A PCOS Guide

Discover what PCOS is, why it affects ovulation & how hormonal imbalance plays a key role.

18 Seasonal Comfort Food

Nourishing autumn recipes designed to support balance, warmth & seasonal well-being.

20 A Conscious Return to Better Water

Exploring the role of clean, mineral-rich water in supporting whole-body health.

23 Meet Your Farmer:

Three generations cultivating the land to produce delicious North QLD Macadamias for us to enjoy!

25 Autumn Essentials

Thoughtful favourites to support cooler days, comforting routines & seasonal well-being.

26 Teen Hormonal Changes

Gentle guidance on supporting skin health, mood, digestion & confidence through the teenage years.

29 Clinically Proven Organic Skincare

Beautiful serums for thirsty, dehydrated skin. Consider what you put on your skin is just as important as the food you eat.

New in store

Make sure to check out these new products this season.

1. Fundies x Ever Eco

Water Bottle Lilac

Our collab reusable stainless-steel water bottle designed to keep drinks hot or cold for hours. Ideal for everyday hydration on the go.

5. Spencer Cocoa

White Chocolate

Australian made, bean-to-bar chocolate crafted in Mudgee. The creamy cocoa butter is sourced through long-standing grower partnerships across the Pacific.

2. Maple Moon Carob

Vegan carob bars made with simple ingredients & no added sugar. A smooth, alternative to chocolate, available in pure carob or blended with nuts & fruit, for added flavour.

6. Nodo at Home

Butter Cake Mix

A gluten-free butter cake mix made with just three added ingredients. Soft, fluffy & full of classic vanilla flavour, it’s an easy go-to for everyday baking or special occasions.

3. Mindful Foods Maple Munchies

Sweet, crunchy & hard to put down, Maple Munchies are a delicious blend of activated nuts, maple & warming cinnamon. A satisfying snack for any time of day.

7. Funday Chews Caramel & Fruity

Soft, chewy lollies bursting with flavour & made without added sugar. A fun, better-for-you treat the whole family can enjoy.

4. The Organic Pharmacy

Hyaluronic Acid Serum

A highly natural, lightweight serum formulated to support skin hydration & radiance. Designed to absorb quickly, leaving skin feeling soft, smooth & comfortable.

8. Sensa Patches

A simple, wearable alternative to traditional supplements. Each patch provides up to 8 hours of support using natural ingredients & a skin-friendly adhesive.

Fresh & Seasonal Produce

Autumn on the East Coast arrives softly, with a gradual shift that feels more gentle than dramatic.

The mornings turn cooler, the air carries a crisp freshness & a hot cuppa suddenly feels just right again. The sun takes its time to rise, the light softens & the days settle into a calm that invites us to slow our pace after the intensity of summer. Autumn is a beautiful transitional season, guiding us out of the height of the heat & into a softer comforting rhythm.

A Return to Routine

By this time of year, school is fully back, work is in motion & daily life has settled into a steady rhythm. After the long, humid days & the spontaneous nature of summer holidays, autumn feels like an opportunity to reconnect with ourselves. It gives us space to reset our routines, check in with our well-being & create a sense of calm that is often harder to find during summer.

This season encourages us to breathe a little deeper & find comfort in familiar rhythms. It is a chance to feel balanced again.

Cosy Kitchens & Autumn Baking

One of the nicest parts of autumn is that the kitchen becomes enjoyable again. With the heat easing off, the oven feels friendly again & baking becomes something to look forward to.

This season is the perfect time for slow cooking, roasted vegetables, warm salads, homemade breads, spiced muffins & fruit crumbles. These foods bring comfort & nourishment. Cooking can become an invitation to slow down, spend time with loved ones or simply enjoy a quiet moment for yourself.

The seasonal produce at this time of year is rich, colourful & full of natural sweetness. Pumpkins, pears, apples, figs, sweet potatoes, brassicas, turmeric & local macadamias begin to appear in abundance. These ingredients lend themselves beautifully to hearty meals, warming spiced desserts & family favourites.

Simple touches make a big difference. Fresh herbs on a roast vegetable dish, a drizzle of local honey over warm fruit, toasted nuts on morning oats or a squeeze of citrus to brighten a meal - all help bring autumn flavours to life.

Move, Breathe & Reconnect

Autumn weather is ideal for enjoying the outdoors. Early morning walks, bike rides, ocean swims, market mornings or a gentle stroll in the late afternoon all feel easier & more refreshing in the cooler air.

It's also a lovely season for reconnecting with community. Sharing a meal, visiting local growers, attending a workshop or spending more time in nature can help us feel grounded & present.

This can also be a great time to reconnect with yourself, after an often busy few months of summer social commitments. Try journalling, reading, tending to your garden, making herbal teas or creating a cosy corner at home where you can unwind. It is the season to start to slow down again, take a breathe & reconnect to yourself.

Autumn on the East Coast is calm, golden & quietly nourishing. Let's make the most of this beautiful season of transition by embracing fresh seasonal produce, enjoying time in the kitchen, moving gently outdoors & creating simple rituals of rest.

Here’s to cooler mornings, warm food, reconnecting with ourselves & settling into the cosy calm of autumn!

WHOLEFOOD GOODNESS - FOR THEWHOLE FAMILY

Our wholefood multis contain Farm Fresh Factors® blends of wholefood fruits, vegetables and herbs from our certified organic farms, combined with other nutrients.

Zinc: Essential for Whole Body Health

Zinc plays a crucial role in keeping the immune system strong, skin healthy, hormones balanced & the body functioning at its best. This essential trace mineral is involved in hundreds of biochemical processes that support daily health & long-term well-being. Because the body does not store zinc in large amounts, a regular intake through food or supplementation is necessary. Modern diets, stress, digestive concerns & increased nutrient demands can all contribute to low zinc levels, making awareness of this mineral more important than ever.

Zinc’s Role in the Body

Zinc is found in every human cell & is required for over 300 enzymatic reactions involved in digestion, metabolism, nerve function, collagen formation, DNA synthesis, cell division, & protein production. Zinc also plays a critical role in immune function by supporting white blood cell activity, helps maintain skin health & wound healing. It also helps supports taste, smell, vision, cognitive function & normal growth & development.

Deficiency Symptoms

Common signs your body may be deficient in zinc are:

• Frequent infections

• Slow wound healing

• Hair loss, brittle nails

• Reduced taste or smell

• Poor appetite

• Fatigue, low focus

People at higher risk of low zinc include strict vegetarians, older adults, highly stressed individuals, those with high alcohol intake & people with chronic digestive issues. The most common way of testing for zinc deficiency is through a blood test.

Male-Specific Needs

Zinc is important for male health throughout life. It supports normal growth & development in boys, & helps maintain healthy hormone levels in adult men. Zinc plays a role in testosterone production, the formation of healthy reproductive cells & prostate health. Zinc is also lost in semen, so men have higher requirements than women. Active lifestyles, physical or emotional stress & poor dietary intake can further increase zinc needs.

Female-Specific Needs

Zinc plays an important role in women’s health across all life stages. Adequate zinc intake is particularly important during the menstrual cycle, as zinc is required for normal ovulation & may help support cycle regularity. During pregnancy & breastfeeding, zinc needs increase.

Recommended Dosage

According to the Australian Nutrient Reference Values, the dosage recommendations are:

• Adult men: 14 mg/day

• Adult women: 8 mg/day

The upper safe limit for adults is 40 mg/day from food & supplements combined. Excessive intake can impair copper status, which is needed for connective tissue health & iron metabolism.

Food Sources

Ensuring a diet rich in zinc can help prevent deficiency.

Here are some excellent dietary sources of zinc:

Animal sources: Oysters (highest natural source), red meat, poultry, eggs & dairy

Vegan sources: Pumpkin seeds, sunflower seeds, nuts (cashews, almonds), whole grains & legumes

*Please note, plant foods contain phytates, which can reduce zinc absorption. Soaking, sprouting, or fermenting grains & legumes can help improve mineral availability.

Supplementation Guide

If dietary intake of zinc is inadequate, supplementation is available to support nutrient levels in the body.

• Forms of zinc: Supplemental forms include picolinate, citrate, gluconate, bisglycinate & sulfate. Chelated forms like picolinate or bisglycinate are often better absorbed & gentler on digestion

When is the best time to take a zinc supplement?

Take zinc with food to prevent nausea & away from iron, calcium & magnesium supplements to maximize absorption. Long-term high doses can reduce copper levels & cause digestive upset. Zinc supplementation is also not suitable with some medications.

Conclusion

Zinc is a foundational nutrient that supports immunity, skin health, hormones, growth & overall vitality. Whether through a balanced diet or supplementation, ensuring adequate zinc intake is a powerful way to support whole-body health. For personalised advice, including dose, please consult with your registered health practitioner or visit our naturopaths in store to determine if a product is right for you.

By Jessica Masterton Qualified

Naturopath (BHSc) @terra.rhythmics.naturopathy

Bloating: Your Gut's Way of Talking to You

Bloating is hard to ignore. Your gut doesn’t whisper, it signals insistently when something isn’t working. Clinically, bloating is rarely the problem itself. In fact, it’s one of the most common complaints seen in naturopathy practices. It’s a warning sign, & your body is surprisingly efficient at telling you when something needs attention.

Beyond Gas: Understanding Gut Sensitivity

Importantly, bloating isn’t always about “too much gas.” Some people produce normal amounts of gas yet still experience bloating due to heightened gut sensitivity, low-grade inflammation, or impaired gut barrier function. In these cases, the gut’s sensory threshold is lowered, meaning normal digestive processes are perceived more strongly.

Gas may amplify the sensation, but it isn’t always the primary driver. This helps explain why bloating can occur after small meals, worsen during periods of stress, or persist despite dietary restriction.

Digestion, Motility & Microbial Timing

Most bloating develops from a combination of inefficient digestion, altered gut motility, microbial fermentation occurring at the wrong time or place & nervous system input.

When food isn’t broken down adequately due to low stomach acid, reduced enzyme activity, or stress slowing digestion, it reaches the lower gut under-prepared. Bacteria ferment what hasn’t been adequately digested, producing gas & pressure. The abdomen responds visibly & sometimes audibly. Gas itself isn’t the pathology; it’s often the commentary.

Herbal Support for Digestive Coordination

Herbal formulations containing Iberis, Caraway & Lemon Balm can be helpful because they support digestive coordination rather than forcing the gut in one direction.

Used correctly, plant extracts can provide relief from multiple symptoms. The combination of bitter & carminative herbs helps regulate gastric emptying, smooth muscle tone, & visceral sensitivity. Less stagnation often translates to fewer midafternoon protests from your abdomen helping with stomach pain, fullness & cramping.

The Role of Digestive Enzymes

Digestive enzymes can also play a role. By supporting the breakdown of fats, proteins & carbohydrates earlier in the digestive process, enzymes reduce the amount of undigested material reaching the lower gut. Less fuel for fermentation often means reduced bloating.

Stress, the Nervous System & Motility

Motility, however, isn’t purely mechanical. The gut has its own nervous system, the enteric nervous system, which is highly responsive to stress. Under sympathetic dominance (the familiar fight-or-flight state), digestion slows, transit becomes irregular & bloating becomes predictable. This is why relaxation, mindful eating & slowing down at meals aren’t just “nice extras”, they’re clinically relevant.

Inflammation, Sensitivity & the Gut Barrier

Inflammation also plays a role. Low-grade inflammation of the gut lining or disruption of the intestinal barrier can increase fluid shifts, sensitivity & reactivity within the abdomen. In these cases, bloating can occur even without excessive gas. Supporting gut barrier integrity becomes just as important as managing fermentation. A quality gut powder containing nutrients such as l-glutamine & zinc is perfect for this

Microbial Balance & Long-Term Gut Resilience

Long-term relief depends heavily on microbial health. A diverse gut microbiome produces short-chain fatty acids (SCFAs) such as butyrate, which strengthen the intestinal barrier, support mucosal repair & regulate immune activity. A more resilient gut is less reactive & far less likely to

interpret normal digestion as a problem. This is where Partially Hydrolysed Guar Gum (PHGG) shines. It’s a lowFODMAP soluble fibre that selectively feeds beneficial bacteria without producing excessive gas. Over time, PHGG supports microbial diversity & SCFA production, improving gut resilience rather than simply suppressing symptoms.

Dietary variety is another simple but powerful lever. Eating 20–30 different plant foods per week, especially seasonal vegetables & the occasional “never tried before” option, encourage microbial diversity, giving the gut more ways to respond calmly & efficiently.

Bloating as Biological Feedback

Bloating is feedback, not failure. Fermentation is normal & necessary, it just needs to happen in the right place, at the right time. Supporting digestion, motility, microbial balance, nervous system regulation & gut barrier integrity is far more effective than long-term restriction.

When bloating becomes more noticeable, it’s rarely random. It reflects how well digestion, motility, & microbial balance are being supported at that point in time. Addressing these factors early is far more effective than managing symptoms once they’ve become entrenched.

If bloating is a recurring signal for you, individual assessment is often the missing piece, because no two guts & no two people, respond in exactly the same way.

By Sara Judd

Qualified Naturopath BHSc

sarajuddnaturopathy.com @sarajuddnaturopathy

ORGANIC VEGETABLES

RAW & UNPASTEURISED

BILLIONS OF PROBIOTICS

@cecilevadas

Cover Recipe

Healthy Nasi Goreng

serves: 2-3 | prep time: 15 mins | cook time: 20 mins

Ingredients:

• 1 cup cooked brown or wild rice

• 1 tbsp avocado or coconut oil

• ½ cup Best of the Bone Broth

• 1 small red onion or 2 shallots, finely diced

• 3 garlic cloves, finely chopped

• 1-2 fresh chillies, thinly sliced

• 1/4 cup roasted cashews, roughly crushed

Method:

• 2 tbsp tamari or coconut aminos

• 1 tbsp fish sauce (optional)

• zest of 1 lime + wedges to serve

• 1 cup greens (broccolini, beans, spinach or kale)

• 2 spring onions, thinly sliced

• 2-3 organic eggs

• fresh herbs (coriander, Thai basil or mint)

1. Heat oil in a large pan over medium heat. Add onion, garlic & chilli. Cook for 1-2 minutes until fragrant - then add rice and allow it to sit briefly before stirring so it lightly toasts.

2. Pour in tamari, fish sauce (if using) & bone broth. Then stir-fry until the liquid reduces & the rice is glossy & well coated.

3. Stir through greens & spring onions. Cook just until tender. Remove from heat & finish with lime zest & a squeeze of fresh lime juice.

4. Fry eggs in a separate pan until whites are set & yolks remain runny.

5. Spoon nasi goreng into bowls, top with fried egg, fresh herbs & crushed cashews if using. Serve with lime wedges.

Healthy Weight

The Real Secret to Lasting Success

Achieving a healthy weight is not about quick fixes or strict short-term rules. Sustainable progress comes from habits that support the body consistently. When change is gradual, the results are far more likely to last.

Start Small: One Habit at a Time

Long-term improvement begins with small, manageable adjustments rather than an all-or-nothing approach. Meal plans & structured protocols can be useful starting points, yet the most meaningful progress happens when the principles behind them are understood & applied gradually.

Identifying the purpose behind a habit shift helps guide decision-making. Simple actions such as choosing fermented drinks over soft drinks, increasing hydration, or adding gentle daily movement can create steady momentum. Beginning with breakfast often provides an easy foundation. Assessing ingredients & meal choices step by step allows space for continual refinement. Once you’ve mastered small changes, you'll be ready to look at the bigger picture.

Do Your Homework

Quality matters when selecting products that support weight balance. Some meal replacements & supplements contain artificial colours, fillers or poorly absorbed nutrients. These additions may create unnecessary load without offering worthwhile benefits.

High-quality, clean & organic formulations tend to offer more reliable support for metabolic health.

Within our stores, we stock curated ranges make this process easier. This includes practitioner-approved brands, organic whole-foods & evidence-backed supplements, that provide genuine nourishment.

Tools, Not Magic Bullets

Meal plans, medications & supplements can assist health goals, but they are most effective when paired with consistent daily habits. Sustainable weight balance comes from patterns that support the body over time rather than from rapid, short-term strategies.

Selecting an eating style that aligns with your preferences & is practical to maintain is a more stable approach. A supportive dietary pattern should feel achievable rather than restrictive!

Beyond Calories: A Bigger Picture

While a calorie deficit supports weight change for many individuals, weight regulation is more complex. Hormones, inflammation, gut health & genetics all play a role. Excessive calorie restriction can also contribute to muscle loss, which negatively affects long-term health.

Adequate protein intake helps protect lean muscle during periods of fat loss. Clean protein powders, collagen & protein-rich snacks can assist with meeting daily requirements. Creatine may offer additional support for muscle strength & energy production, especially during increased activity.

Nutrition That Works

Meeting nutritional needs is essential regardless of the eating style followed. Once vitamins & minerals are consistently met, targeted approaches can then be tweaked. Certain nutrients may provide gentle metabolic support:

• Thermogenic ingredients such as caffeine, green tea, cayenne pepper & bitter orange can increase heat production within the body, enhancing the breakdown of fat & carbohydrates.

• Acetyl L-Carnitine an amino acid, aids fat breakdown when paired with thermogenic strategies.

• Conjugated Linoleic Acid (CLA) may help signal fat cells to undergo apoptosis. When combined with Acetyl L-Carnitine, this process can support fat metabolism & help reduce rebound weight gain.

• Oleoylethanolamide (OEA) is a naturally occurring compound involved in appetite regulation, satiety, metabolic balance & blood sugar stability. It may reduce persistent cravings or heightened “food noise.” Practitioner guidance is recommended for appropriate use.

Hydration & Detox Support

Fat cells can store toxins, which may be released as fat is mobilised. Supporting hydration assists the body’s natural elimination pathways. Water, electrolytes & regular bowel movements help maintain digestive function & promote efficient detoxification during weight loss.

Mindset Matters

Emotional well-being plays an important role in weight regulation. Patterns related to stress, habit or emotional eating can influence food choices. When needed, professional guidance can assist with identifying deeper behaviour patterns that affect eating habits.

Healthy weight maintenance is about is about balance, consistency, education & self-compassion. Use tools wisely, nourish your body & embrace habits that last. For personalized advice, come & speak with a qualified naturopath. Your journey is unique - let's make it sustainable & make it yours!

By Cheree Sheldon Adv Dip Naturopathy, Adv Dip Western Herbal Medicine & Adv Dip Nutritional Medicine

Gut Health Made Simple

Love Your Guts began quietly, on a small country farm in Northeast Tasmania.

It’s a place shaped by seasons, home gardens, and shared meals; where food is grown, prepared, and eaten with intention. ''Our Dutch mother would often serve up her homemade sauerkraut—though we’ll admit, it wasn’t always the first thing we reached for as kids!’’

Little did they know that same fermented dish would go on to inspire a business with gut health at its core. The business began simply. Caleb started making kraut and fermented vegetables for family and friends, using traditional methods passed down through generations.

As more people experienced the benefits of fermented food – improved digestion, stronger immunity, a deeper connection to what they were eating, word spread. Demand grew, the

kitchen got busier, and Love Your Guts slowly took shape. Today, the brand remains family-run, with three of the six Robertson siblings at its core.

Food really is a great source of medicine.

Caleb has since stepped back to pursue other dreams, while Joh provides the strategic direction behind the scenes, and Eve leads the day-to-day: hands-on, deeply invested, and committed to keeping the heart of the business intact.

Based in Tasmania, Love Your Guts is shaped by its surroundings. Clean air, fertile soil, and a strong local food culture inform every decision made. Values are simple and unwavering: real food, made slowly; traditional wisdom over trends; quality over scale.

Everything is produced in small batches, with care, patience, and respect for the process.

At the heart of the range are fermented foods designed to support gut health in a way that feels accessible and grounded. From classic krauts to more adventurous flavour combinations, each product is created to be part of everyday life, not something reserved for the wellness aisle. Fermentation is the quiet superpower: a natural process that transforms humble vegetables into living foods rich in beneficial bacteria, enzymes, and flavour.

Sauerkraut is not just a tangy, fermented cabbage side - it's a powerhouse of probiotics!

Packed with good bacteria act like tiny superheroes for your gut, helping to keep your digestion smooth, your immune system strong, and inflammation at bay. Thanks to the fermentation process, sauerkraut also unlocks more vitamins and minerals, making them easier for your body to absorb. There’s also the fibre bonus, helping to keep everything moving in the digestive department.

Ingredients are sourced as locally and ethically as possible, prioritising Tasmanian-grown produce and relationships with growers who share our values. ‘’It’s a way of working that keeps us connected to our community, our food system, & to the people who eat our products’’. Our Beetroot & Ginger Sauerkraut remains a best seller as it strikes a great balance: a little sweet, a little tangy, and just enough warmth from

the ginger. For those who are new to kraut, it’s incredibly approachable and often wins over even the most hesitant first timers. Plus, it’s a stunner on the plate - bright, vibrant, and full of life. The slightly earthy sweetness that pairs well with so many dishes—from salads and wraps to roast veggies and tacos, you name it!

For the Love Your Guts family, gut health isn’t a trend or a quick fix. It’s a return to how food has always been used: to nourish, strengthen, and support the body over time.

''We’ve seen first-hand how small, consistent changes in what we eat can ripple outward, influencing energy, immunity, skin, and overall wellbeing’’.

Looking ahead, the future of Love Your Guts is one of steady, intentional growth. The team have focused on expanding thoughtfully, continuing to educate, & protecting the integrity of what they make. ‘’Growth, for us, isn’t about becoming bigger - it’s about becoming better’’.

If there’s one thing they hope people understand, it’s that every jar tells a story. Of time, care, and tradition.

Of food made the way it used to be. And of a family determined to keep it that way.

Hormonal Harmony: A PCOS Guide

Polycystic Ovarian Syndrome (PCOS) is the most common hormonal disorder which affects approximately 6-20% of women of reproductive age worldwide. However, it is estimated that 70% of women remain undiagnosed.

PCOS is a hormonal condition where we have high levels of male hormones - androgen/testosterone. This causes an imbalance of our hormones which commonly stops you from ovulating. This is why PCOS is a leading cause of fertility issues.

You might have PCOS if you notice things like:

* Acne - especially around your jawline

* Black hairs on your face or chest

* Hair loss

* Irregular or missed periods

* Trouble falling pregnant

If you feel you may fit some of the symptoms above it is important to investigate whether you have PCOS to see whether this condition may be impacting your hormones & fertility. Booking in with myself or another one of our hormone specialising naturopaths can support you in investigating a diagnosis. A simple blood test & a review of symptoms can really help shed some light on what you could be experiencing. It really is a personal journey & one we would love to help you with.

Did you know: there are 4 types of PCOS ?

If you have been diagnosed with PCOS, the most important thing to do is figure out which type of PCOS you have. This helps us form a treatment plan that will be most effective to support your PCOS.

Insulin resistant PCOS

One that affects around 70% of women diagnosed, this type of PCOS will be shown as high fasting insulin on a blood test. Typically this indicates a blood sugar imbalance driving high androgen levels. Once targeted, we can work with you to stabilise your blood sugar to bring your hormones back into balance.

Three easy ways to stabilise blood sugar:

* Eating 3 wholefood meals a day built around protein

* Consuming caffeine after breakfast

* Utilising nutrients such as Myo-inositol which have been shown to support regulating blood sugar. Increasing period regularity by 68% & pregnancy rates by 35-45%.

Post Pill PCOS

It is very common for our periods to be irregular immediately after coming off hormonal contraception while our bodies try to re-establish their natural hormone patterns. This can sometimes take 3+ months. However, if you notice that your cycles are not regular (25-35 days in length) after 3 months of stopping contraception, that is when we can provide further support to help your hormones regulate themselves again.

Herb such as peony & licorice are helpful to rebalance hormones & reduce androgen levels. However, it is important to note that licorice is not suited for those with high blood pressure, so a consultation prior to taking any supplements is recommended.

autumn feasting

Persian Love Cake

serves: 10 | time: 1 hour

Ingredients:

• 230g plain flour

• 130g almond flour

• 2½ tsp baking powder

• ½ tsp baking soda

• ¾ tsp salt

• 1½ tsp cardamom

• ½ tsp nutmeg

• 110g unsalted butter, softened

• 150g coconut sugar

• 50g caster sugar

• Zest of 1 lemon

• 4 large eggs, room temperature

• ¾ cup Greek yoghurt

• 1 tsp rosewater

Icing:

• 1 cup Organic Times Icing Sugar

• 1 tsp rosewater

• 1 tbsp lemon juice

Rose petals & pistachios to decorate

Method:

1. Preheat the oven to 180’C fan force. Grease a bundt cake pan well. Heat oil in a large pan over medium heat. Add chicken & sear until golden (about 5–6 mins).

@selfbycjs

2. In a stand mixer, cream butter, sugar and lemon zest until light in colour and fluffy (approx. 3-5 minutes).

3. Add eggs in one at a time, combing well after each.

4. In a separate bowl, combine all dry ingredients. Add half of the dry ingredient mixture, combine well, then

half the yoghurt and combine well. Repeat with remaining dry ingredients and yoghurt. Mix on low speed briefly until smooth.

5. Pour cake batter into bundt and tap on the kitchen bench a few times to remove any bubbles.

6. Bake for 35-45 minutes or until golden and a skewer comes out clean. Allow to cool completely.

7. Once cooled, combine icing ingredients together and stir until smooth. Pour over top of cake and allow to drip down. Decorate with edible rose petals and pistachios.

serves: 8| time: 45 min

Ingredients:

• 5 large organic eggs

• ½ cup Cottage Cheese

• 1/4 cup extra virgin olive oil

• 1/4 cup almond milk

• 1/4 cup Greek yoghurt

• 1/4 cup cheddar cheese

• 1 cup zucchini, grated & squeezed

• 1 cup grated carrot

• 1/4 cup sliced spring onion

• Zest of 1 lemon

• 2 tsp crushed garlic

• 1 tsp dried oregano

• 1 cup gluten free flour

• 1 1/14 tsp baking powder

• Salt & pepper to taste + pumpkin seeds to top

Method:

1. Preheat the oven to 180'C. Line or lightly grease a muffin tin.

2. In a large bowl, whisk eggs, cottage cheese, olive oil, milk & cheddar cheese until smooth. Stir in garlic, dried oregano, lemon zest, salt and cracked black pepper.

3. Mix in zucchini, carrot & spring onion. Fold in gluten-free flour & baking powder until just combined (careful not to over mix).

4. Spoon the batter evenly into the muffin tin, filling each cup about 3/4 full. Sprinkle with extra cheese and pumpkin seeds.

5. Bake for 25-30 mins, or until muffins are puffed, golden & cooked through. Let muffins cool in the tin, then transfer to a wire rack to cool. Serve warm or store in the fridge / freezer.

Chocolate Cinnamon Scrolls

serves: 12 | time: 3 hours

Ingredients:

• 4 1/2 cups plain flour

• 1/2 cup coconut sugar

• 2 1/4 tsp instant yeast

• 1 tsp salt

• 1 egg, room temperature

• 1 1/2 cups Mungalli milk

• 85g organic butter

Method:

Filling:

• ½ cup coconut sugar

• 1 tbsp cacao powder

• 1 tbsp cinnamon, ground

• Vego chocolate melts

Icing:

• 2 cups icing sugar

• 2 tbsp butter, melted

• 2 tbsp Mungalli milk

• 1 tsp vanilla extract

1. In a stand mixer whisk 2 cups of flour, sugar, yeast & salt on low speed.

2. Gently warm the milk & butter together (lukewarm to touch).

3. Pour the wet mix into the dry, add egg & combine on low. Then beat on high for 2 mins until the dough becomes a thick batter.

4. Switch to a dough hook & add 1 1/2 cups of flour. Mix on low, scraping the bowl. Lastly mix the remaining flour until the dough pulls away from the sides and forms a ball.

5. Knead on low speed for 10 mins, until smooth & stretchy. Cover with a clean tea towel & let rest for 1 hour or until doubled in size.

6. While the dough is resting, combine coconut sugar, cacao powder and cinnamon in a small bowl. Set aside.

7. Place the dough on a lightly floured surface and roll out to 1cm in thickness. Spread butter over the dough, sprinkle the sugar mixture evenly on top & gently press in chocolate chips.

8. Roll dough tightly into a log & cut into 12 rolls. Place on a baking tray

@selfbycjs

@selfbycjs

A Conscious Return to Better Water this Autumn

In naturopathic medicine, seasonal transitions are not something to resist but something to work with.

At the heart of this philosophy is a timeless truth ... the body heals best when it is supported by nature.

One of the most often overlooked ways support can be offered is through the quality of the water we drink, bathe in & breathe every day.

The fundamental belief behind zazen Water is that hydration is where wellness begins. Their mission is simple - to bring families back to nature’s purest source of life through clean, mineral-rich alkaline water.

Philosophically, zazen Water looks to nature as the original teacher. Working with Eastern water scientists, the team study how water flows, mineralises & gains vitality in the natural world, then replicates those conditions in the home.

For over 13 years, zazen Water has worked alongside Fundies & our qualified naturopath team educating customers & offering the opportunity to taste & experience zazen Water firsthand.

Water is far more than hydration alone. From a naturopathic perspective, it supports every system in the body. It transports nutrients, assists natural detoxification pathways, regulates temperature & enables communication at a cellular level.

Digestion, circulation, metabolism, elimination & nervous system balance all depend on water that is clean, balanced & readily absorbed.

When water is burdened with contaminants or stripped of its natural mineral composition, it may place additional stress on the body rather than supporting it.

Why zazen Water? A Naturopathic Perspective

From a naturopathic perspective, water is not simply something we drink. It is the medium through which the body nourishes, cleanses & restores itself. The quality of that water matters!

zazen Water is carefully filtered to reduce common contaminants such as:

• chlorine

• fluoride

• heavy metals

• microplastics

• environmental chemicals like PFAS while restoring essential alkaline minerals

This approach helps reduce unnecessary stress on the body. It allows natural processes such as digestion, detoxification & cellular hydration to function more efficiently.

A zazen alkaline water system supports the whole family, even pets. Unlike filters that remove toxins & minerals, zazen restores beneficial elements to mirror nature’s water cycle. It purifies, balances & energises your drinking water so it’s cleaner, tastier & more hydrating. Enjoy premium water for as little as 5 cents per litre.

Our skin is our largest organ, so every shower allows it to absorb water for hydration. The zazen Infinity Shower Filter connects easily to your existing shower head & reduces up to 99% of chlorine, chloramine, heavy metals & other tap water chemicals. By removing these irritants, it helps ease dryness, irritation & respiratory discomfort while supporting healthier skin & hair.

Rather than asking the body to work harder, zazen Water works with the body. It supports balance, resilience & the body's innate ability to regulate & repair itself.

Designed With Balance in Mind

Unlike conventional filtration methods that focus solely on removal, zazen Water is crafted through their Hydro-Genesis™ natural process to honour how water exists in nature.

It filters impurities while restoring essential minerals, balance & structure.

From a naturopathic perspective, this balance matters. Water that mirrors the composition found in nature is often better recognised & utilised by the body, supporting homeostasis - the body’s natural equilibrium.

In practical terms, this means:

• More efficient hydration

• Improved mineral balance

• A cleaner internal environment that supports vitality, resilience & renewal

As routines slow & nourishment becomes central, zazen Water integrates seamlessly into everyday life. From mindful morning hydration & herbal teas to seasonal tonics, gentle cleansing & overall comfort as the weather cools, it supports well-being in simple daily ways. Hydration is one of the most powerful everyday well-being rituals.

A Conscious Return to Better Water

By returning water to its natural state - clean, balanced & life-supporting - hydration becomes more than a habit. It becomes a daily ritual of nourishment, grounding & longterm well-being.

Meet your Macadamia Farmer

Nature really knows best … & that happiness can find its way into the food you eat!

The Macadamias Australia legacy was founded in 1958 by Ron & Marion Steinhardt, the founders and first generation to cultivate and care for the land. Today, the family’s second and third generations continue their incredible work by nurturing their orchard, macadamia products, team, community, customers and the environment in this beautiful part of the world they call home.

Underpinned by the family and business values, their purpose is to make a positive impact on the land, the environment and the lives they touch. The vertically integrated business practices encompass a macadamia orchard, manufacturing, packing and an agri-tourism facility and café venue set in the orchard. Based in Bundaberg, Queensland, the largest growing region of macadamias in Australia, perfect conditions of soil, water and climate allow this native tree to thrive and where nature intended it to grow.

Macadamias are naturally rich in monounsaturated fats, antioxidants and essential minerals.

Growing them well requires patience and balance. Orchards are managed to protect soil health and biodiversity, while water use is carefully monitored. Flowering trees attract

pollinators that sustain the ecosystem. Harvest follows nature’s timing. Nuts are carefully gathered only once they fall naturally to the orchard floor, then dried and cracked with care to preserve freshness and integrity. When you choose macadamias grown this way, you are choosing integrity and sustainability in Australian farming that is rooted in respect for nature around us.

In every harvest is the family promise. To care for the soil. To honour the seasons and to grow food with integrity for generations to come. At Macadamias Australia, they carefully select premium quality macadamias and have curated a range of unique flavours and coatings for their range to delight customers worldwide.

Flavours you voted for

Salted Caramel White Hot Chocolate Strawberry Matcha Latte

Autumn Essentials

Must-have products we are loving this season.

1. Biostime ALG Care

A gentle, plant-based daily support formula designed for growing families. A clean, sustainable alternative for wellness support.

2. Happy Way Protein

Matcha Latte

A creamy matcha-infused protein. It’s perfect for morning smoothies, baking or a post-gym pick-me-up.

3. Switch Mouth Tape

Made to support deeper, more restorative sleep. Safe, comfortable & perfect for building better sleep habits.

4. CocoCoast

Coffee Coconut Water

A refreshing blend of cold-brew coffee & pure coconut water. Naturally hydrating with a smooth caffeine lift, it’s the perfect grab-&-go drink for busy days, workouts or an afternoon boost.

5. House of Herbs

Yoni Balm

A calming botanical balm crafted to soothe, protect & support women during postpartum recovery, menopause or during intimate activity. For everyday comfort & hydration.

6. Golden Groves

Extra Virgin Olive Oil

Hand-picked from the organic groves Greece, & cold-pressed for a full-bodied, peppery flavour. High in natural polyphenols & crafted for purity, this vibrant oil elevates everyday meals.

7. True Dates

Sour Cola

A fun, wholesome twist on a classic treat. These soft date chews deliver sweet nostalgia with no artificial colours or refined sugar. A naturally delicious snack!

8. Honest Graze

Frozen Tallow Fries

Nutrient-rich fries cooked in traditional grass-fed tallow for incredible flavour & crispiness. Ready straight from the freezer, they’re a wholesome take on a classic comfort food.

9. Inca Organics

Coconut Protein Powder

A complete protein made with 3 clean ingredients: organic grass-fed whey, organic coconut flour & stevia. Smooth, creamy & easy to digest, it blends beautifully into shakes, oats or baking for natural daily nourishment.

Teen Hormonal Changes

The teenage years bring big changes - physically, emotionally & hormonally.

As teenagers begin forming new friendships & becoming more aware of their appearance, issues like acne, body odour & bad breath can become more noticeable. While these changes are completely normal, they can also feel frustrating or embarrassing.

The good news? With the right habits around hygiene, diet & lifestyle, teens can support their skin, digestion & overall wellbeing.

Why These Changes Happen

During puberty, hormones such as androgens & growth hormone rise sharply. This increases sebum production, which can block pores & lead to acne. Teenage boys may experience more acne due to higher androgen levels, but all teens can be affected. Bacteria multiply more easily in clogged pores, worsening breakouts.

Hormonal changes also influence sweat & digestion, which is why body odour & bad breath may increase.

How Digestion Plays a Role

Digestion affects skin clarity, breath, body odour, mood & overall wellbeing. A diverse gut microbiome supports mood balance, focus, immunity & sleep. When digestion is sluggish or out of balance, teens may experience acne flare ups, bad breath, constipation & stronger odour.

Colourful plant foods, fibre-rich meals & probiotic options like yoghurt, sauerkraut & kombucha help nourish the gut & support clearer skin.

Teen-Friendly Nutrition Tips

A balanced diet supports hormonal changes & skin health.

Eat more of these:

• Fresh fruits & vegetables

• Sprouted seeds like alfalfa & mung beans

• Whole grains such as millet & brown rice

• Fibre-rich foods including oats, legumes, nuts & dried fruit

• Chlorophyll-rich options for skin support

• Skin-specific probiotics

• Key nutrients: zinc, vitamin A & vitamin E (ask our naturopaths for guidance)

Reduce where possible:

• Excess animal proteins & high-fat foods

• Sugary foods like soft drinks, lollies & ice cream

• Refined white flour products

• Hot & spicy foods if they trigger breakouts

• Caffeinated drinks

Hydration is essential - encourage plenty of water, with mineral salts to improve taste & intake.

Lifestyle & Hygiene Tips for Clear Skin

Small daily habits can make a big difference:

• Use clean, gentle skincare products suited to teenage skin

• Wash the face twice daily & moisturise regularly

• Expose the skin to fresh air & sunlight in moderation

• Limit screen time where possible. Blue light can negatively impact skin health

• Choose natural deodorants instead of synthetic, heavily perfumed versions

• Avoid phthalates, included in fragranced products, as this interrupts hormones

• Brush & floss teeth daily

• Encourage regular exercise to support circulation & digestion

• Ensure daily bowel movements by increasing fibre & water intake

• Support good sleep habits - stress can worsen acne

Balancing hormones by making simple diet & lifestyle changes may take patience & persistence when looking after the skin, digestion & overall health. Of a teenager, however, the long-term benefits are great both on a physical & psychological level.

By Peter Rule N.D (Adv.Dip of Applied Science) Naturopathy peterrule.com.au

NMN has arrived

Energy starts at the cellular level.

NMN is a precursor to NAD+ a molecule involved in cellular energy production and healthy aging processes. As we age our natural levels decline.

Now available in store:

NMN formulations to support cellular energy and longevity, with complementary ingredients for sleep, metabolic health, cognition and everyday vitality.

FREE

Recovery Complex with every BioHack purchase *until stocks last

Thirsty Skin

reflects our internal balance & a reflection of our emotional, digestive & inflammatory biomarkers. Using skincare innovations: peptides, exosomes & epigenetic formulations, Margot also considers the gut-skin axis, hormone balance & inflammation when creating The Organic Pharmacy products.

Our pick for the season: Nourishing + Hydrating Serums

• The Hyaluronic Acid Serum: formulated to support hydration and help the skin look brighter throughout the season. With probiotic rich ingredients, this serum penetrates deeper into the skin’s layer to plump wrinkles as well as boost surface level hydration.

• We love the Niacinamide Serum: to help with pigmentation as well as a collagen boost! This is a must for mature age skin, thanks to Organic Rose water which provides a mild toner action plus

Your skincare ingredients matter, so choose to eliminate any ingredients with potential carcinogenic, endocrine (hormone) disruptive or neurotoxic activity.

Consider that what you put on your skin is just as important as the food choices you make.

The Organic Pharmacy represents the pinnacle of certified organic beauty. It is pharmaceutical grade organic skincare with clinical results to help nourish, regenerate, & visibly reduce signs of ageing for glowing, healthy looking skin.