Issuu

Welcome to spring. celebrating health, wellness & good food

Contents.

3 New In Store

So many fresh finds instore - from healthy snacks, drinks and oral hygiene to wellness supplements.

6 The Gut Conversation

Recommendations before, during and after antibiotics.

8 Breathe Easier: This Allergy Season

How supporting your gut can help you this spring when allergies get in the way.

12 Teen Anxiety

Support for underlying nervous system health conditions to help teens emotional and overall wellbeing.

14 Loco Love: Cacao Alchemy

Get to know your favourite organic chocolate brand. Their why, how and what makes it so delicious.

16 Baby Steps: For Fertility Wins

Sustainable and natural habits for women and men on the fertility journey.

18 Spring on a Plate

Get inspired for the new season, from meal prep to quick hydrating smoothies and ideas for hosting in the sun.

20 Ready for a Better Night's Sleep?

BioCeuticals offers trusted sleep support to help you switch off, settle in, and wake refreshed after a well-rested night.

23 Meet Your Farmer

The Ashbern Farm: a family run organic strawberry farm nestled in the picturesque Glass House Mountains.

25 Spring Essentials

Curated favourites for blooming days, mindful moments and spring wellness.

26 Digestive Acidity

Heartburn is more than just too much acid. Discover how digestion, stress, nutrition and gut health may influence reflux symptoms. Cover recipe on page 11. 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. Find us at Keen St, Lismore fundies.com.au

28 Perimenopause

Let's talk about symptoms, hormones and how to navigate your second puberty.

Make sure to check out these new products this season.

New in store

5. 6.

7. 1.

3. 8.

1. Flannerys Own Sparkling Water Embrace the freshness of spring with sparkling NSW alpine water - perfect for everyday hydration.

2. True Natural Salted Caramel Protein Shake Packed with 30g of protein and made with grass-fed dairy, this shake delivers a delicious protein boost without added sugar. Perfect post-workout recovery, or an on the go snack.

3. Nativ Original Biltong

5. VerMints Peppermint

Naturally high in protein and packed with flavour, this traditional air-dried beef biltong is a satisfying graband-go option for active days and outdoor adventures.

Cool, crisp and naturally refreshing. These organic peppermints are made with real peppermint leaves, organic maple syrup and no nasties.

4. NU Harvest Multi Vitamin Gummies

6. Peg Paste Enamel Shield

Daily support for busy, growing bodies all in a gummy they will actually ask for. Supports energy production & normal immune system function.

Built for sensitive teeth. Designed to replenish lost minerals, reinforce tooth structure, and defends against sensitivity and erosion that builds up over time.

7. The Beauty Chef Body Electric Creatine Hydrate with this protein water. Featuring creatine, electrolytes, plant-based protein and B vitamins, it's designed to support energy, hydration and recovery.

8. Ted's Good Oil Barbeque Chips Your next guilt-free, delicious snack. Ted's turn simple ingredients into premium potato chips with an unforgettable crunch. New In Store

Spring, fresh beginnings Spring clean your health and use this season to refresh from the inside out. Spring is the perfect time to reset your wellbeing after the slower winter months. As the days grow longer, focus on supporting your body's natural detoxification pathways with nutrient-rich foods, hydration, and daily movement. Eating the Rainbow Spring is nature's invitation to refresh your plate, with an abundance of leafy greens, herbs, berries and colourful vegetables coming into season. It's the perfect time to embrace lighter, nutrient-rich meals. Seasonal produce provides essential vitamins, minerals and antioxidants that help support energy, digestion and overall wellbeing. Simple swaps, such as adding fresh salads, smoothies and vibrant vegetables to your daily routine, can leave you feeling revitalised and ready for the warmer months ahead. Hydration Matters Hydration plays a vital role in almost every function of the body, helping to transport nutrients, regulate body temperature, support healthy digestion and keep joints lubricated. Even mild dehydration can leave you feeling tired, sluggish and less able to concentrate throughout the day. For an extra hydration boost, try adding Electra-Lyte Hydrating Drink to your daily routine. With refreshing

Spring, Fresh Beginnings

tropical flavours, it's an easy and delicious way to support hydration and replenish electrolytes. For a fun springinspired treat, mix the pineapple flavour with sparkling water, fresh pineapple, a squeeze of lime and a garnish of mint to create a refreshing pina colada-inspired mocktail that's perfect for warmer days. Spring Into Movement It's the perfect season to spend more time outdoors. A daily walk, gentle stretching in the park, gardening, or simply enjoying time in the fresh air can support circulation, energy levels and overall wellbeing. Regular outdoor movement also provides an opportunity to increase your exposure to natural sunlight, which helps the body produce vitamin D - an essential nutrient for immune health, bone strength and mood support. While enjoying the sunshine, remember that the Australian sun can be harsh even during spring. Protect your skin by applying SPF, wearing a hat, and seeking shade. Seasonal Allergies Spring's beautiful blooms can also bring sneezing, itchy eyes and congestion for many people. Alongside staying hydrated and supporting your overall wellbeing, Fusion Allergy is a popular choice during allergy season, formulated to help support a healthy immune response to seasonal allergens.

Wholesome. Naturally Delicious MADE WITH REAL BUTTER

NEW LOOK, BETTER VALUE Clean Ingredients, Honest Nutrition GRANOLA MADE WHOLESOME

The Gut Conversation Few people are pleased to hear they need antibiotics. One of the first questions I’m often asked is, “What can I do to protect my gut?” My first answer is always the same. If antibiotics are genuinely needed, take them. Like many effective treatments, antibiotics can have unintended effects. One of those is their temporary impact on the gut microbiome. Most people never think about their microbiome until something changes. In many ways, that is exactly how a healthy microbiome should behave. It quietly gets on with an extraordinary amount of work without asking for attention. Before Antibiotics Contrary to what many people expect, I wouldn’t reach straight for a probiotic. I would start with food. One thing that still surprises me is how often people can list every supplement they take, but struggle to tell me how many different plant foods they eat in a week.

why variety matters. Think less about the perfect food and more about eating a wide range of plant foods across the week. The healthiest guts I see in clinic rarely belong to people doing anything extraordinary. More often, they belong to people doing ordinary things, consistently. If vegetables are a challenge, don’t let perfection become the reason you do nothing. Nothing replaces a varied, fibre-rich diet, but a prebiotic fibre such as PHGG may be a practical stepping stone while you work towards one. During Antibiotics This is where I may consider targeted probiotic support. One ingredient I reach for often during antibiotic therapy is Saccharomyces boulardii, a beneficial yeast that is not affected by antibiotics because it is not a bacterium. Lacticaseibacillus rhamnosus GG, also known as LGG®, and certain Bifidobacterium strains have also been researched alongside antibiotic use.

Instead of asking, “what should I take?”, I find myself asking: what are we feeding our gut microbiome?

Importantly, probiotics are not interchangeable. The evidence relates to individual strains, not simply the word probiotic.

When we eat vegetables, our microbes eat the fibres and naturally occurring compounds within them. Different plants feed different members of the microbial community, which is

Imagine your gut microbiome as a full car park. Every occupied space represents beneficial microorganisms already living there. Antibiotics temporarily empty some of those spaces. Saccharomyces boulardii can be thought of as temporarily occupying some space while your own microbiome adapts. It does

The Gut Conversation I Wish We Had Before Taking Antibiotics

not usually become a permanent resident, but while it is there it may help compete with less desirable microorganisms, support the gut barrier and influence immune activity within the gut. One of the biggest misconceptions I come across is that probiotics simply “put the good bacteria back”. Most probiotic strains do not permanently colonise the gut. Instead, they appear to work while they are being taken, supporting the environment while your own microbiome does what it is designed to do.

you ever need them. Finishing the last antibiotic tablet is not the end of the story either. Continue prioritising dietary diversity, fibrerich foods and naturally fermented foods such as yoghurt with live cultures, kefir, sauerkraut and kimchi, if tolerated. Your microbiome is not a machine with missing parts. It is a living ecosystem. Rather than trying to replace trillions of microorganisms one capsule at a time, I would rather focus on creating the conditions that allow your own microbiome to recover and adapt naturally.

After Antibiotics The people who recover best are rarely the ones taking the most supplements. They are usually the ones who keep doing the basics well: eating a varied diet, staying hydrated and prioritising adequate protein. A resilient microbiome is not something you build because you need antibiotics. It is something you build long before

General advice is useful, but it can never replace personalised advice. If you are planning antibiotics, speak with a qualified naturopath who can tailor recommendations to your individual circumstances.

By Sara Judd Qualified Naturopath (BHSc) @sarajuddnaturopathy sarajuddnaturopathy.com

THE BEAUTY CHEF HAS ARRIVED

Fermented for potency. Results that show. Flavours you’ll savour. Glow® Award-winning beauty blend with an exclusive Hyaluronic Complex™. Body Tone & Glow™ Protein collagen water with 7g of collagen, 11g protein & 3g creatine. Body Electric™ 4-in-1 blend with 3g creatine, 10g protein, electrolytes and B vitamins. Collagen Boost™ Vegan collagen elixir with vitamin C & zinc. The Perfect Poo™ 7g fibre per serve + science-backed Solnul®.

DELICIOUS

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Breathe Easier This Allergy Season The gut is home to many immune cells, including mast cells, which also play a role in the body’s response to allergens. When immune regulation becomes disrupted, this may contribute to increased inflammation and sensitivity throughout the body, including within the respiratory tract. Supporting gut health may therefore be an important part of helping maintain a balanced immune response. Dietary Interventions While no single food can prevent seasonal allergies, a nutrient-rich diet can help support a balanced immune response and healthy inflammatory pathways. Focus on including: • Colourful fruits and vegetables: This will provide antioxidants such as vitamin C and flavonoids to support immune health. • Omega-3 rich foods: Foods such as salmon, sardines, walnuts, flaxseeds, and chia seeds help support a healthy inflammatory response. • Fibre-rich foods: Vegetables, legumes, whole grains, nuts and seeds help nourish beneficial gut bacteria and support immune balance. Reducing highly processed foods and excess sugar may also be beneficial, as these foods can contribute to a higher inflammatory load. Some people also notice that certain foods or drinks, such as dairy or alcohol, may worsen their symptoms.

Paying attention to your own body can help identify what works best for you. Supplement Recommendations Several nutrients and herbs may help support the body during seasonal allergies. The most suitable options will depend on individual symptoms and health needs.

Breathe Easier This Allergy Season

• Quercetin: An antioxidant found in food that may stabilize mast cells to reduce histamine release. • Vitamin C: Supports a healthy histamine response and provides antioxidant support. • Vitamin D: Plays an important role in healthy immune function. • Zinc: Supports normal immune function and the body’s protective barriers. • Probiotics: Support a healthy gut microbiome and immune regulation. • N-acetyl cysteine (NAC): Supports excess mucous clearance and respiratory comfort. • Nettle Leaf (Urtica dioica): Traditionally used in Western herbal medicine to support seasonal allergy symptoms and a healthy inflammatory response. • Baical Skullcap (Scutellaria baicalensis): Traditionally used to support a healthy inflammatory response and immune balance. • Eyebright (Euphrasia officinalis): Traditionally used to support irritated, watery eyes. Seasonal allergies can be frustrating, but there are many ways to support your body through allergy season. By understanding your triggers, nourishing your body with supportive foods, caring for your gut health, and using targeted nutritional strategies, you can help your body find greater balance and comfort. It is best to consult your qualified health practitioner or speak with our naturopaths in store to help determine whether a product is right for you, especially if you are on medication.

By Jess Masterson Qualified Naturopath BHS @terra.rhythmics.naturopathy

Arma Yourself All year round

ArmaForce® Daily Protect

ArmaForce® For Juniors

Take daily for ongoing immune support all year round.

Help support your little one’s immune health with this watermelon and berry flavoured, immune supporting formula.

Wellmune®

Vitamin A & C

Vitamin C & D

Zinc

Selenium

Elderberry

Zinc

Echinacea

Ask your Healthcare Professional which ArmaForce® is right for you

Always read the label and follow the directions for use.

@selfbycjs

Rustic Strawberry White Choc Muffins makes: 6 large muffins Ingredients: • 2½ cups (315g) plain flour • 2 tsp baking powder • ½ tsp baking soda

Cover Recipe

• ¼ tsp salt • 2 eggs, room temperature • ⅓ cup avocado oil • ½ cup Greek yoghurt

• ⅓ cup milk, of choice • ⅓ cup honey • ¼ cup Honest To Goodness coconut sugar • 1 tbsp vanilla extract • Finely grated zest of ½ lemon • 1½ cups Ashbern organic fresh strawberries, diced • 100g Sweet William white chocolate chips Optional: Extra strawberries & white chocolate to top

Method: 1.

Preheat the oven to 220°C (200°C fan-forced). Line or lightly grease a 6-hole large muffin tray.

In a large bowl, whisk together the flour, baking powder, baking soda and salt.

In a separate bowl, whisk together eggs, oil, yoghurt, milk, honey, coconut sugar, vanilla and lemon zest until smooth.

Pour the wet ingredients into the dry ingredients and gently fold until just combined. Be careful not to over mix.

Fold through the diced strawberries and white chocolate.

Divide the batter evenly between the muffin holes, filling each about 90–95% full. Top with a few extra pieces of strawberry and white chocolate, and sprinkle with a little raw sugar if using.

Bake for 6 minutes at 220°C, then, without opening the oven door, reduce the temperature to 190°C and bake for a further 25 minutes, or until the muffins are golden and a skewer inserted into the centre comes out clean (a little melted chocolate is fine).

Allow the muffins to cool in the tray for 10 minutes before transferring to a wire rack.

Teen Anxiety Supporting Calm, Confidence & Resilience Naturally. Anxiety is becoming increasingly common among teenagers. Between school pressures, social media, changing friendships, family expectations, and the normal challenges of growing up, many teens report feeling overwhelmed, worried, or constantly “on edge.” While occasional anxiety is a normal part of life, ongoing feelings of nervousness, excessive worry, difficulty sleeping, or physical symptoms such as headaches and stomach aches may indicate that additional support is needed. Let’s look beyond symptoms and support the underlying health of the nervous system. Nutrition, sleep, stress management, exercise, and targeted herbal & nutritional support can all play an important role in helping teens feel calmer, more resilient, and better equipped to cope with life's challenges.

Teen Anxiety: Supporting Calm, Confidence & Resilience Naturally

Start with the Foundations The teenage brain requires adequate sleep, balanced nutrition, regular physical activity, and downtime away from screens. If your anxious teens are operating on a combination of poor sleep, highly processed foods, excessive caffeine, and constant digital stimulation, shifting things around and supporting healthy routines can often make a significant difference in mood, concentration, and emotional regulation. Encourage: • 8–10 hours of quality sleep each night • Protein-rich meals and snacks throughout the day • Regular exercise and outdoor time • Reduced caffeine and energy drink intake • Screen-free time before bed • Mindfulness, journalling, or breathing exercises

Key Nutrients for Teen Anxiety Magnesium: is often called nature's relaxation mineral. It plays a crucial role in nervous system function, helping regulate stress responses and supporting healthy neurotransmitter activity. Low magnesium levels may contribute to symptoms such as nervousness, irritability, muscle tension, headaches, restless sleep, and difficulty concentrating. Forms such as magnesium glycinate or magnesium citrate are often well tolerated and may help support relaxation and emotional balance. B Vitamins: B vitamins are essential for the production of neurotransmitters involved in mood regulation, including serotonin, dopamine, and GABA. Vitamin B6, folate, and vitamin B12 are particularly important for healthy nervous system function. When these nutrients are inadequate, teenagers may experience low mood, poor stress tolerance, fatigue, and heightened feelings of anxiety. A high-quality activated B-complex can be a helpful addition when dietary intake is insufficient. L-Theanine: L-Theanine may support a calm yet focused state without causing sedation. Many people describe L-Theanine as helping to "quiet a busy mind." It may be particularly useful for teens experiencing school-related stress, racing thoughts, exam anxiety, or difficulty switching off at night.

may help promote a sense of calm and support healthy sleep patterns. Lemon Balm: Lemon balm is particularly suited to anxious individuals who feel tense, worried, or emotionally overwhelmed. Lemon balm can be enjoyed as a herbal tea or taken in supplement form. It combines beautifully with passionflower to provide gentle calming support without excessive drowsiness. Plant-Based Melatonin: Sleep and anxiety often go hand in hand. Poor sleep can worsen anxiety, while anxiety can make it difficult to fall asleep. Melatonin is the body's natural sleep hormone, helping regulate the circadian rhythm. Plant-based melatonin products may be considered for some teenagers who struggle with sleep onset difficulties, and is best used as part of a broader sleep-support strategy. A Holistic Approach Works Best There is no single supplement that can "fix" anxiety. The most effective approach combines good nutrition, healthy lifestyle habits, emotional support, and professional guidance when needed. For teens experiencing ongoing anxiety, counselling, psychology, occupational therapy and naturopath support can all play a role. With the right support, young people can build resilience, manage anxiety, and develop the confidence to thrive.

Herbal Support for a Calm Nervous System Passionflower: Passionflower is often used when anxiety is accompanied by over thinking, restlessness, or difficulty falling asleep. For many teenagers, anxiety peaks at bedtime when the distractions of the day fade away. Passionflower

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

Cacao alchemy

Loco Love exists to awaken people to their true nature through moments of pure love.

Built to be felt, not just eaten, every piece is an invitation back to presence. To beauty. To the simple joy of choosing something made with genuine care. That nourishes, just as much as it delights. From the organic ingredients we source to the farmers who grow them, every decision begins with intention, care and respect of our bodies - and mother nature. We exist to raise the vibration of the Earth and all humankind through love and chocolate. We have found that meaningful change rarely begins with grand gestures. More often, it starts with the smallest rituals repeated with intention. A square of chocolate. A conscious breath. A moment of gratitude.

Our chocolate is gluten free, organic, plant based and crafted from whole food ingredients. We use nourishing superfoods, never refined sugar, artificial sweeteners, palm oil or genetically modified ingredients. Every inclusion has earned its place, chosen not simply for how it tastes, but for how it contributes to the whole. Because indulgence should never require compromise. Call it what you will: nectar of the gods, modern alchemy, sweet cacao sorcery or heaven on Earth. To us, it's simply chocolate made with reverence. Chocolate that leaves you feeling better than before. Food has always held the power to nourish. We believe pleasure can do the same.

Cacao is a gentle heart opener and greatly benefits the mind,

That same philosophy lives in two of our newest creations: Strawberry Vanilla Burst, with its bright, chewy strawberry centre infused with vanilla and hibiscus. As well as Double Chocolate Truffle, a rich, slow-melting blend of cacao, extra virgin olive oil, cacao nibs and sea salt. Two very different expressions of the same belief. That chocolate can be both deeply pleasurable and created with intention. May every Loco Love chocolate you enjoy bring you closer to the beauty and love that resides in us all. Heal your heart, and you heal the world. That's the magic of cacao. That's the soul of Loco Love.

the body and the soul. In Aztec and Mayan societies, cacao seeds were highly regarded as currency and valued the same as gold. Cacao holds an ancient secret: it's believed to heal the world by opening our hearts, revealing our interconnectedness. It teaches us empathy, as we're reminded that if one of us suffers, we all do. Cacao nurtures compassion, awareness, and a connection to love both within us and all around us. That philosophy began with our naturopath founder, Emica Penklis. Working as a naturopath and nutritionist in a health food store, Emica noticed something that seemed impossible to ignore. The products claiming to be healthy rarely satisfied the soul, while the truly indulgent options were filled with ingredients that left people feeling anything but vibrant. We only use the finest organic or tested for pesticides and whole food ingredients. The true sorcery is in our unique blends of superfoods, tonic herbs and healing spices; it’s chocolate with benefits. We use healing ingredients like Schisandra berry, Tremella mushroom, maca powder, plantbased collagen. With cacao sourced from small farms in Peru, Loco Love chocolates are sweetened with natural wholefoods such as coconut sugar, brown rice syrup and maple syrup. Beyond the chocolate, we have introduced home compostable packaging with an inner wrapping made from sustainably grown cellulose. It breaks down back to earth the same as an orange or an apple would. Loco Love: A moment of magic

Baby Steps for fertility wins Preconception can feel overwhelming. Endless advice from every direction can make it hard to know where to start. The good news is that fertility isn’t about doing everything perfectly overnight. It’s about small, sustainable habits repeated consistently over time. The choices you make today influence the health of future eggs and sperm. An egg takes around 3-4 months to mature, while sperm development takes 2-3 months. The small things you do today are quietly shaping the biological building blocks of your future baby. As I often reassure couples in clinic: It’s never too early to start, and it’s never too late to begin either. For Women: Your eggs have been with you since birth, but the environment they mature in is very much within your control. A great place to start is with food. Aim to build nourishing meals built around vegetables, fruit, wholegrains, legumes, nuts, seeds, fish and olive oil. Eating this way supports fertility, while a diet high in sugar and refined carbs can work against it. An over-looked area is reducing exposure to endocrine-disrupting chemicals. Found in some plastics, personal care products, fragrances and household cleaners, these compounds interfere with our endocrine hormones that are essential for healthy reproductive health. They impact fertility by mimicking or blocking sex hormones, altering endometrial function, impairing sperm quality, and inhibiting embryo implantation. Our bodies have natural ways to eliminate

Baby Steps For Fertility Wins

toxins, but we were never designed to cope with the ever-increasing levels found in our modern environment. The good news is that small, consistent swaps make a genuine difference here. Choosing natural, fragrancefree cleaning and skincare products, storing food in glass containers and reducing plastic use can lower your overall exposure. Movement is another powerful tool. Gently building and maintaining strength in preconception matters. Regular movement supports metabolic health and body composition, helps balance blood sugar, reduces stress, and improves blood flow to your reproductive system, all of which contribute to better pregnancy outcomes. Once your foundations of food, toxin reduction and movement are in place, a quality prenatal supplement helps fill in any remaining gaps. Look for one containing active folate, choline, iodine and B12, all essential for early development. Iron and copper are usually better managed separately, based on your own test results. For Men: Sperm health is remarkably responsive, and this is where I love reminding couples that fertility is a shared effort. The sperm your body produces today began forming about three months ago, which means your habits now have a measurable payoff, and there’s real momentum to be gained from starting today. The same nourishing approach that supports your partner supports you too. Prioritise antioxidant rich foods such as zinc, found in

seeds, nuts and legumes, selenium (three Brazil nuts a day), vitamin C rich fruit and vegetables, and omega 3s from oily fish. Together these help protect sperm from everyday cellular damage and support healthy movement and count. A well formulated men’s preconception supplement containing active folate, B12, zinc, selenium, CoQ10 and vitamin D can support sperm count, motility and healthy DNA. Changes You Can Make Together Perhaps the most important thing to remember is that preconception care isn’t about perfection, it’s about consistency. Small, shared habits build the foundation for a healthy pregnancy and a healthy start for your future family. If you’re just getting started, keep it simple. • Build meals around wholefoods - adding more fruit, vegetables, nuts and seeds where possible. • Move your body regularly in ways you enjoy.

Daily mood support Herbs of Gold Saffron Mood Balance helps support emotional wellbeing and relieves symptoms of mild anxiety. Always read the label and follow the directions for use.

• Prioritise sleep, since it’s when your body does its best repair work. • Book baseline health checks with your GP. If you’d like to take things further, tools such as cycle tracking, functional testing and stress management strategies can provide additional insight and help create a personalised plan. Book in with a fertility focused Naturopath for extra support. In my own practice, I love spending time with couples, helping translate all of this into a plan that actually fits your life. Fertility is rarely influenced by one single factor. Instead, it's the accumulation of everyday choices that helps create the ideal environment for conception and a healthy pregnancy. By starting small and staying consistent, you're already taking meaningful steps toward supporting your future family.

By Lilly Starr Qualified Naturopath BHSc starrnaturopathy.com @starr.naturopathy

SUITABLE FOR

TEENAGERS

spring on a plate @selfbycjs

Mason Jar Chicken Noodles serves: 1 jar, 1 serving

Ingredients:

Method:

• 1 Lum Lum Chicken Instant Noodle Pack, flavour of choice

In a 1-litre mason jar, add the chicken bone broth and the noodle cake from the Lum Lum packet to the bottom.

• 1 tsp Nutra Organics Chicken Bone Broth

Layer in the shredded chicken, sliced mushrooms, edamame, bok choy, fresh coriander and red chilli. Seal with the lid and store in the fridge until ready to enjoy.

When ready to serve, add the flavour sachet from the noodle packet, then carefully pour boiling water into the jar until all the ingredients are covered.

• A few slices of fresh red chilli

Secure the lid loosely or cover the jar and leave to stand for 5 minutes.

• Lime wedges, to serve

Stir well, squeeze over fresh lime juice and enjoy your healthy homemade instant noodles!

• 120g cooked shredded chicken • 3 Swiss mushrooms, thinly sliced • ¼ cup edamame beans • ½ cup shredded bok choy • Fresh coriander

• Flavour sachet from the Lum Lum noodles

Spring on a Plate

Strawberry Caprese Salad serves: 6-8 | time: 10 mins @selfbycjs

Ingredients: • 500g Ashbern organic strawberries, halved • 2 burrata balls • 2 cups basil leaves, fresh • 1 tbsp extra virgin olive oil • 2–3 tbsp It’s Olio balsamic glaze • Flaky sea salt, to taste • Fresh cracked black pepper, to taste • 2 tbsp pistachios, roughly chopped

Method: 1.

Arrange strawberries across a large serving platter in a loose, natural spread.

Place burrata balls on top, either whole or gently torn.

Tuck fresh basil leaves throughout the platter, layering some under and around the strawberries and burrata.

Drizzle generously with olive oil. Spoon balsamic glaze over the top and season with flaky salt and cracked black pepper. Top with chopped pistachios and serve immediately.

Salted Caramel Hydration Smoothie serves: 1 | time: 5 mins

Ingredients: • 1 cup almond milk • 1 cup ice • 1 frozen banana • 2-3 medjool dates • 1 tsp maple syrup • 1/4 tsp cinnamon • 1/2 scoop Sodii unflavoured hydration salts • Cashew butter, for decoration Method:

@selfbycjs

Add the almond milk, ice, frozen banana, dates, maple syrup, cinnamon, vanilla essence, and Sodii to a high speed blender.

Blend until smooth and creamy.

Smear a dollop of cashew butter up the side of your glass. Pour into the prepared glass and enjoy! Spring on a Plate

Struggling to switch off at night?

BioCeuticals. Targeted sleep support for a well rested night.

Feeling tired at the end of a busy day is common but being unable to properly unwind is where the challenge often begins. For many, it’s not just physical fatigue, but a mind that won’t slow down. Racing thoughts, muscle tension and the lingering effects of a demanding day can leave the body in a heightened state, making it difficult to fall asleep. Over time, this can contribute to disrupted sleep patterns and impact how you feel the next day, affecting focus, mood and overall wellbeing. In Australia, sleep concerns are widespread, with research suggesting that almost 60% of adults experience at least one sleep-related symptom, including difficulty falling or staying asleep. For many, these disruptions are part of an ongoing cycle linked to how effectively the body transitions from daytime alertness to night-time recovery.

Supporting better sleep starts with calming the “noise” from the day, both mentally and physically, so the body can shift into a more relaxed, sleep-ready state. A Targeted Approach to Winding Down Winding down effectively requires supporting both the mind and the body. Certain nutrients can help promote a calmer state before bed, ease physical tension and regulate the nervous system. Calm the Mind with L-Theanine L-Theanine is a naturally occurring amino acid found in green tea, known for promoting a calm and relaxed state, without causing drowsiness.

It plays an important role in supporting the nervous system, particularly in how brain cells communicate. This includes pathways involving serotonin, a neurotransmitter closely linked to mood, relaxation and sleep. Supporting Your Body and Mind at Night When combined, these nutrients take a comprehensive approach, addressing both the mental and physical drivers of restlessness that can interfere with sleep. BioCeuticals Ultra Muscleze® Night + L-Theanine has been formulated with this in mind, bringing together highly absorbable UltraMag® magnesium (including magnesium glycinate), AlphaWave® L-Theanine, and inositol in one convenient formula.

It works by:

Taken as part of your evening routine, it works to:

• Encouraging alpha brain waves, associated with a relaxed, pre-sleep state.

• Help calm the mind and reduce feelings of stress.

• Supporting calming neurotransmitters such as GABA and serotonin.

• Relieve muscle cramps and mild spasms/twitches*.

• Helping to reduce mental overstimulation and support a sense of ease. This makes it particularly beneficial in the evening, when switching off can often feel like the hardest part of going to bed. Support Healthy Sleeping Patterns with Magnesium

• Support healthy sleeping patterns*. • Support nervous system function. By helping the body shift more easily into a relaxed state*, it supports healthy sleeping patterns, so you can wake feeling ready for the day ahead. *When dietary intake of magnesium is inadequate. References available on request.

Magnesium plays an essential role in supporting restful sleep. Low dietary intake of magnesium has been linked to increased wakefulness and reduced deep, restorative sleep. It helps the body prepare for sleep by: • Supporting the sleep–wake cycle also known as the circadian rhythm. • Promoting melatonin, the hormone that signals it’s time to sleep. • Enhancing the activity of GABA, helping calm the nervous system. • Reducing excess neural stimulation, making it easier to relax. Beyond its role in sleep, magnesium is vital for muscle health and relaxation. Low levels may contribute to muscle tightness, cramps and restlessness, factors that can further interfere with sleep. Supplementation can help relieve mild muscle cramps, ease physical tension and support overall relaxation at night. Maintain Nervous System Health with Inositol Inositol is a naturally occurring nutrient found in foods such as whole grains, citrus fruits and legumes. BioCeuticals: Struggling to Switch Off at Night

22 Meet your Farmer: Microgreenies

Ashbern Farms Local, Fresh & Organic Nestled in the picturesque Glass House Mountains region of Queensland, you can find Ashbern Farms. Dedicated to producing premium organic strawberries, the farm has built a reputation for quality, sustainability, and a commitment to the land. Healthy food begins with healthy soil. By following certified organic farming practices, Ashbern Farms produce without the use of synthetic pesticides, herbicides, or genetically modified organisms. Natural methods are used to nurture crops, improve soil health, and encourage biodiversity, creating a balanced ecosystem that supports both productivity and environmental responsibility. Beneficial predator bugs are released into the patches to fight harmful bugs which cause damage to the crop. Insects such as Persimilis and Neoseiulus Californicus are used to control Two Spotted Mite, while Aphidius Colemani and Spotted Lady Birds are used to control aphids. Led by Brendon and a dedicated farming team Ashbern Farms combine practical experience with ongoing research. Exploring new technologies and farming techniques that support organic production, improve crop quality, and ensure Ashbern Farms remains at the forefront of sustainable agriculture. Ashbern Farms strawberries are carefully grown, harvested, and supplied with minimal delay, allowing customers to enjoy their berries at their best.

The family take pride in offering strawberries that are not only organic but also grown with integrity. Every stage of production is guided by principles that prioritise sustainability, responsible land stewardship, and long-term environmental health. The Queensland-bred variety, Red Rhapsody is well known for foraging nutrients in the soil and is therefore well suited to organic production. Ashbern Farms represents more than a farm; it represents a commitment to quality food, healthy communities, and a sustainable future.

Strawberries with a view & organic at the heart.

As the weather warms, spring asks more of us - more energy, more movement, more life. Water that’s been restored (clean, mineral-rich and structured the way nature intended) helps the body take in what it needs, supporting active families through every sunny day ahead. Jennifer Love Adv Dip Naturopathy, BSc Partner & Customer Relationship Manager, zazen Water

Inspired by nature. Restored with science.

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zazen Water. It restores.TM

Spring Essentials Must-have products we are loving this season. 1. 3.

4. 8. 6.

1. Two Islands Milk Maker Whether you’re breastfeeding, pumping, or doing a bit of both, Milk Maker is here to support your supply. One capsule a day, formulated with lactation-supporting ingredients to help naturally support breast milk production.

2. Happy Way Whey Protein Flavourless 100% natural and made with only good stuff, Whey Protein Powders boost energy, increase strength and nourish the mind and body from the inside out.

3. Avocado Zinc SPF 50 Natural Physical Sunscreen

5. Loco Love Strawberry Vanilla Burst

7. Crumble Charms Salted Peanut Caramello

The perfect spring skin routine bestie. This 3-in-1 facial sunscreen, moisturiser and primer is lightweight and fastabsorbing, it blends in clear. No white cast in sight, and is gentle enough for sensitive skin.

A chewy strawberry soft centre with a perfect balance of tang and sweetness. Infused with antioxidant-rich hibiscus flower and enrobed in dark chocolate.

A nostalgic favourite, upgraded with bite. A soft peanut nougat base layered with slow-pull chewy caramel and roasted peanuts, all wrapped in rich dark chocolate.

4. Chief Sea Salt Beef Stick Made from 100% grass-fed beef and simply seasoned with sea salt. A clean, proteinpacked snack with no unnecessary fillers. Perfect for busy days & post workout fuel.

6. Mr. Olio Extra Virgin Olive Oil The ultimate kitchen companion. Made from 100% South Australian olives, which are cold-pressed right after harvest, Mr Olio is extra virgin olive oil at its finest.

8. Nativ Organic Chicken Bone Broth This organic bone broth is light, comforting flavour and convenient nutrition. An easy way to add depth, warmth, and nourishment to your daily meals. Spring Essentials

Common triggers are: • Carrying excess weight • Smoking • Pregnancy • Chronic stress • Large meals Specific foods may also aggravate symptoms; spicy foods, alcohol, coffee, chocolate, high fat foods and tomatoes. The Nutrient Connection

Digestive Acidity Do you experience burning pain in your chest after eating? Perhaps you feel bloated, queasy, or notice symptoms worsen when lying down or bending over. A reoccurring sour taste in the mouth, frequent burping and difficulty swallowing may all be signs that acid reflux is at play. While heartburn, acid reflux and gastro-oesophageal reflux disease (GORD) are often used interchangeably, they are not the same thing. Heartburn is a symptom, felt as a burning sensation felt in the chest, behind the breastbone. Acid reflux is when the stomach contents move back up into the oesophagus, and GORD is a chronic condition where reflux and/or heartburn occur frequently and may lead to complications if untreated. Common Causes and Triggers Heartburn and reflux are very common conditions that can affect all ages. It has many causes and very much depend on an individual’s constitution, overall wellbeing, diet and lifestyle.

Digestive Acidity

Healthy digestion relies on an adequate supply of nutrients. While excess stomach acid is often blamed for reflux, digestion is more complex than that. Poor digestion may contribute to bloating and gas, increasing pressure within the stomach and potentially triggering reflux. Magnesium supports normal muscle function, including the muscles involved in digestion. Zinc and vitamin B12 help support digestive enzyme and stomach acid production, both important for healthy digestion. The Role of the Gut Microbiome The gut microbiome—the trillions of bacteria that live throughout the digestive tract—plays a vital role in digestion, nutrient metabolism and immune health. Beneficial bacteria help produce compounds called short-chain fatty acids, including butyrate, which support the gut lining and overall gastrointestinal health. Support microbial diversity through a diet rich in plant foods, fibre and fermented foods, alongside targeted supplements. Emerging Research on Postbiotics One of the newer areas of digestive health research involves postbiotics—beneficial compounds produced during microbial fermentation. Postbiotic Lactobacillus delbrueckii R0187 contains beneficial compounds produced during the fermentation of soy (Ethier et al. (2024). Mol. Nutr. Food Res., 68(7), 2300770). A carefully controlled heat-treatment process preserves these natural elements which have been shown to interact with the digestive tract to promote upper gastrointestinal comfort, even after the probiotics are no longer active. Daily consumption was associated with a reduction in heartburn frequency and improvements in quality of life compared with placebo, highlighting a promising approach to supporting digestive wellbeing. Don’t Underestimate Stress Stress is often overlooked when it comes to digestive health. Higher levels of stress hormones such as cortisol

and adrenaline may also impact digestive comfort and recovery. Both acute and chronic stress can affect gut function, sleep quality, eating habits and the balance of beneficial bacteria within the microbiome. Nutrients such as magnesium, zinc and L-Theanine may help support stress resilience, alongside lifestyle strategies including regular exercise, mindfulness practices and adequate sleep. Herbal medicines such as chamomile, saffron, reishi and ashwagandha may help stress response. Natural Relief for Symptoms Sipping chamomile tea, avoiding large meals close to bedtime, and remaining upright for at least two hours after eating can help reduce reflux episodes. Some people also find soothing herbs such as slippery elm and marshmallow beneficial, as they help coat and calm irritated digestive tissues. Identifying and avoiding personal trigger foods, eating slowly, and chewing food

thoroughly are simple but effective habits that may improve digestive comfort and reduce symptom frequency. When to Seek Help Occasional heartburn is common, but persistent or worsening symptoms should not be ignored. Frequent reflux, difficulty swallowing, chronic coughing, voice changes or unexplained weight loss should always be assessed. If you're experiencing ongoing heartburn or reflux, take the time to address the underlying drivers rather than masking symptoms. Speaking with your GP and naturopath can help you develop an individualised plan to support both symptom relief and long-term digestive health. By Amy Wynne Qualified Naturopath BHSc @amy_wynnenaturopath

Perimenopause your second puberty With perimenopause and menopause finally getting more air time, and not being such a ‘taboo’ word, is what’s going on with your hormones any clearer for you? Let’s start with a few basics: Perimenopause can begin as early as your 40s (sometimes earlier) and may continue until menopause, typically between 50-55 years of age. During this time hormone levels are changing, going up, coming down, fluctuating, with long gaps or not enough gaps between your periods. Unfortunately, this can bring a wide range of symptoms that differ greatly from woman to woman. Having worked with The Australian Menopause Centre, I was shocked at the variety of symptoms women were suffering. While we all know the common symptoms such as hot flushes, weight gain, irritability and brain fog, these could just be mild and a little inconvenient or they could be challenging enough to really impact your work and family life.

Perimenopause: Your Second Puberty

Many experts describe it as a ‘second puberty’, and like puberty, it is temporary. It is one of those ‘critical’ points in life where more careful attention should be paid to your health, as you may have increased vulnerability to onset of new unwanted health conditions. There is a lot going on in our bodies at this time, and we need to be kind and supportive to ourselves, but at the same time we also should not be waiting until we are in the thick of things to be making changes. For this reason, I like to speak to young women about perimenopause. How you eat, sleep, exercise and supplement in the years leading into perimenopause will influence how well you navigate this time of turbulence, and possibly your years beyond in menopause. As a nutritionist and naturopath, mother of 2 and in menopause myself, I am a big fan of food first and eating well. For me, this means eating whole foods, with enough protein and essential quality fats to support my skin, hair, bones,

hormones and all the enzymatic reactions going on in my body. Ideally home cooked meals where I can control all the ingredients. Of course, life isn’t always perfect. I remember the juggle of getting children ready for school, walking the dog, preparing for work, and still trying to plan a healthy dinner. Many women are balancing similar demands, which can make consistent nutrition a challenge. I am therefore a fan of getting extra help in the form of targeted supplements when needed. As an example, when I don’t have time for a gourmet breakfast, I will have a quality protein powder for a quick breakfast, or a collagen powder (also a source of protein) that I can mix into a natural, full fat unflavoured yoghurt. Fat and protein are the building blocks of our bodies, and women often under eat these. My all-time favourite supplement is magnesium. Magnesium is required for over 300 essential functions in the body, and with perimenopause in mind, it is helpful for mood symptoms, sleep issues, hot flushes, insulin

resistance and migraines. Magnesium is also important for activating vitamin D which is necessary for healthy bones, heart health, blood sugar control, immunity and more. Magnesium can be found paired with herbs to assist with getting and staying asleep at night, or mixed with B vitamins to assist with stress and energy throughout the day. Some women also find it helpful as part of a broader approach to managing common perimenopausal symptoms. Perimenopause looks different for every woman. While healthy eating, regular exercise, quality sleep and stress management provide the foundation, targeted nutritional support also has a place. The key is finding an approach that suits your individual needs and stage of life. If you're unsure where to start, speak with an accredited health practitioner who can provide personalised guidance and help you navigate this transition with confidence. By Lisa Robson Qualified Naturopath BHSc Adv Dip Nutritional Medicine Prof Cert. Clinical Reflexology healthsanctum.com.au

The inside scoop Neti

Ciara

I love these No Grainer sweet potato wraps, they are nourishing filled with healthy ingrediants. Plus, they taste amazing, wrap well & stay soft.

I've been loving matcha & strawberries this season. They come together in this NU Harvest range, it's great becauase they use organic ceremonical grade matcha!

Rach

Roxy

Naturally sweet with zero added sugar, Maple Moon Carob Bars are the best chocolate alternative! Vegan & gluten free, everybody can enjoy.

Ted's Good Oil Rosemary & Garlic Chips are a great easy snack, perfect for picnics as the weather gets warmer this spring.

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