hormones: not just for her | improve your seasonal allergies this spring adrenal health: rebuilding from burnout | natural remedies for ticks & more
Welcome
to spring.
Cover recipe by @selfbycjs Recipe on page 18.
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 out more online kunara.com.au
Contents.
3 New In Store
From skincare to drinks, snacks & treatshere are our favourite new products in store.
4 Blossom Into Spring
Spring invites us to embrace renewalof our bodies, our minds & our energy.
6 Hormones: Not Just For Her
In the rush toward summer health goals, men’s hormonal needs are too often ignored.
8 Tick-Borne Illness
Learn about the common little insect, the tick, along with natural homeopathic treatments.
12 Pregnancy & Infant Loss
Exploring gentle herbal remedies & natural pathways to support healing through grief.
14 The Salty Truth
How Sodii is redefining hydration with mineral-rich electrolytes for clean, conscious, everyday energy.
16 Adrenal Health: Rebuilding From Burnout
Nourishing your nervous system with herbs, rest & nutrition to restore balance & energy.
18 A Taste of Spring
Seasonal recipes bursting with fresh, vibrant wholefoods to nourish your body & soul.
20 Bioceuticals: Leading the Evolution
At the forefront of evidence-based natural medicine, BioCeuticals is redefining what wellness means today.
23 Meet The Farmer: Nuri Sardines
Diving into sustainable sourcing & the pure, ocean-fresh story behind Nuri’s nutrient-packed sardines.
25 Spring Essentials
From herbal tonics to energizing snacks & natural skincarediscover our must-haves for spring vitality.
26 Improve Your Seasonal Allergies This Spring
Naturopath tips & gentle herbal strategies to soothe symptoms & support your natural defences.
29 The Inside Scoop
Staff favourites: nourishing products we can’t live without.
1. Funday Lollipops
Made with real fruit flavours & no added sugar, these lollipops are a genuinely fun treat that skips the artificial stuff without compromising on taste.
2. Mt Wilder Organic Frozen Mango
Juicy frozen mango chunks made from 100% certified organic mangoes, harvested at peak ripeness and snapfrozen to lock in flavour. A naturally sweet, no-fuss fruit option - perfect for smoothies, snacks or desserts.
New in store
Make sure to check out these new products this season.
3. The Vitalogy Project
A dual-action supplement combining L-theanine & Holy Basil to support calm focus during the day & relaxation at night. Helping ease stress, support your nervous system, & promote a more restorative sleep.
4. Little Harvesters
A smooth, nutrient-rich blend of free-range chicken, pumpkin, zucchini, bone broth & organic olive oil. Made for tiny tummies & perfect for first tastes.
5. Sunseeker Chips
Crispy, flavourful chips made from organic potatoes cooked in pure extra virgin olive oil & sprinkled with Celtic sea salt. Offering a wholesome, seed oil-free snack with no artificial additives. Guilt free yum!
6. The Stock Merchants Bone Broth Rice
Australian Jasmine rice cooked in free-range chicken bone broth with premium spices. Delivering over 11g of protein per pack & ready to eat in just 90 seconds for a quick, nourishing side.
7. Yawnz
A plant-based, ready-to-drink sleep tonic formulated with ancient Australian Jilungin. Designed to support deeper, more restful sleep with a modern twist on a traditional ritual.
8. Secret States Aquapheir
The original sparkling water fasting tonic crafted with a unique mineral compound, designed for maximum hydration without sugar. Loved by everyone from athletes to health enthusiasts for daily hydration.
Blossom into Spring
As
the chill of winter melts
away & the days begin to stretch out, spring invites us to embrace renewalof our bodies, our minds & our energy.
Spring is the season of fresh starts, blooming flowers & vibrant, sun-ripened produce that helps us feel lighter, brighter & more energised. As nature awakens, so can we by nourishing our bodies with fresh, organic food that supports wellness from the inside out.
Eat with the Seasons: Embrace Fresh Beginnings
As the days lengthen & warm breezes return, it’s the perfect time to lighten meals & refresh routines. Local seasonal stars like asparagus, sugar snap peas, rocket, strawberries, papaya & radishes are bursting with nutrients & flavoursupporting energy, clarity & a renewed sense of vitality.
Leafy greens & bitter herbs like kale, rocket & dandelion aid digestion & liver support. Add them to salads, smoothies or meals for a gentle seasonal reset rich in fibre, folate & freshness. Spring fruits like berries, pineapple & papaya are rich in vitamin C & antioxidants - ideal for ideal for glowing skin & immune support.
The Sunshine Vitamin
With more time outdoors, our bodies begin to soak up essential Vitamin D - key for bones, immunity & mood. Enjoy a morning walk, a sunny lunch break or a cuppa in the garden. If you’ve been supplementing through winter, chat with your naturopath about adjusting for sunnier days.
Skin in Bloom
Spring is also a time to refresh your skincare. Swap heavier creams for lighter ones, exfoliate gently & don’t skip daily SPF. Stay hydrated with filtered water, herbal teas or juicy fruits like watermelon - your skin will thank you!
Reconnect with Nature
From blooming wildflowers to migrating whales along the coast, spring brings nature to life with colour, movement & energy. Baby animals begin to appear, flowers burst into bloom & the rhythm of the natural world reminds us that renewal is all around. Let this be your cue to slow down & reconnect - whether it’s a walk through the bush, a barefoot moment in the backyard, watching bees in the garden or simply basking in the sunshine. These small moments of connection calm the mind, lift the spirit & remind us that we’re part of something bigger.
Here’s to a season of sunshine, seasonal eating & joyful living!
Water you’ll love, for the people you love
At zazen Water, we believe that true wellness starts with the quality of your water
We’re passionate about water
The water you drink
The water you bathe in The vapour you breathe
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The water you bathe in The vapour you breathe
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• 100% recyclable
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Hormones: Not Just For Her
In the rush toward summer health goals, men’s hormonal needs are too often ignored.
As we escape the cooler months, spring often sparks a renewed focus on health. Conversations turn to clean eating kicks, training harder & getting back into routine. While most of the seasonal spotlight tends to fall on women’s health – detoxes & hormone resets – men’s hormonal health often goes unnoticed.
Hormones like testosterone are highly influential in how men feel & function. Whether you’re chasing performance goals or just want to feel more like yourself, supporting hormonal balance is essential.
What Does Hormonal Imbalance Look Like in Men?
Testosterone naturally declines with age, but can also be affected by stress, poor nutrition & recovery. If you’ve been feeling “off”, but can’t quite explain it, pay attention to signs like:
• Brain fog, memory or concentration issues
• Mood swings, irritability, or low mood
• Low energy even with adequate sleep
• Decreased libido or performance issues
• Stubborn abdominal fat
• Low motivation, drive, or confidence
The good news? Male hormones are highly responsive to small, but consistent changes in nutrition or lifestyle habits. Let’s discuss a few simple additions to consider.
Rebuild from the Basics
Zinc is one of the most fundamental nutrients for male hormonal health, required for testosterone production, reproductive health & immune resilience. However, it remains one of the most commonly deficient nutrients in men today. Factors such as high stress, intense training, poor sleep & inadequate dietary intake can all deplete zinc stores, leading to lower testosterone & increased fatigue. Look for a Zinc supplement that combines vitamin C, as this increases the absorption of Zinc to help replenish & support healthy hormone production. The addition of vitamin C further supports the body’s stress response by helping to process cortisol. This is a great first step for those who feel flat, depleted or burnt out.
Maintaining Healthy Balance
Testosterone is only one part of the equation. How your body metabolises it is also an important consideration. Sometimes we need to focus on supporting what we already have, rather than producing more. In men, testosterone can convert into DHT & oestrogen, which are necessary in small amounts. However in excess, they can cause hair thinning, prostate enlargement, acne or irritability.
Herbs are an excellent way to gently but effectively support healthy testosterone metabolism. Saw Palmetto is a herbal extract shown to reduce the conversion of testosterone to DHT. This is especially useful for men over 30 noticing subtle shift in mood, energy or hair.
The Overlooked Hormone Booster
Spring often comes with fresh motivation to train harder & push physical limits. However, without proper recovery, testosterone production suffers. A 2011 study found that healthy young men who slept for 5 hours per night for just one week experienced a 10-15% drop in daytime testosterone levels; a decline typically seen with 10 years of ageing.
Sleep loss raises cortisol and interferes with hormone pathways, which is why improving sleep is often one of the most effective ways to support testosterone. With the demands of everyday life, prioritising rest at the end of day can be difficult.
Topical magnesium is a great way of calming the nervous system & promoting restorative sleep. A loweffort addition before bed that can make a real difference, particularly for men burning the candle at both ends.
Supporting testosterone isn’t just about fertility or putting on muscle. It’s about getting back to feeling like yourself. Whether you’re navigating life’s stressors, chasing peak performance or aiming for healthy ageing, there are endless natural, effective options to help you feel strong, clear and resilience again.
Unsure of where to start? Chat with one of our in-store naturopaths to find the right support to fit your goals!
By Taylor McAlpine (BHSc Nat) Clinical Naturopath
Discover the Goodness of Hemp Gold® Protein
Hemp Gold® is a natural, plant-based protein with a complete amino acid profile, packed with essential vitamins and minerals—making it a guilt-free way to fuel your day.
Tick - Borne Illness
Ticks are tiny parasites that can vary in size depending on their life cycle (~1-6mm). In general, they are more prevalent along the east coast of Australia & thrive in humid bushy areas. Typically found during the warmer months, ticks may also be present year round.
Ticks burrow into the skin & may remain attached for up to 5 days feeding on animal or human blood, injecting toxins that cause local irritation.
Some tick bites cause minimal symptoms, while others may cause severe allergic reactions or serious illness. The paralysis tick (Ixodes holocyclus) is one species found in Australia (identified by its dark front & rear legs, with contrasting pale middle legs), with potentially harmful consequences.
Common symptoms of tick bite include redness, itching & swelling around the bite. Symptoms may intensify even after the tick has been removed.
More serious symptoms that may present after several days following a tick bite include: rashes, headaches, fever, flu-like symptoms, tender lymph nodes, dizziness, intolerance to bright lights & weakness.
Allergic reactions to tick bites range from mild, to severe life-threatening anaphylaxis in susceptible individuals. Breathing difficulties, swollen throat or tongue, dizziness or collapse, pale & floppy, especially in young children all require urgent medical attention.
In addition to allergic reactions, ticks can also transmit infections & cause ongoing illness such as Alpha-Gal Syndrome (aka Mammalian Meat Allergy), triggering a reaction after consuming mammalian meat or derivatives following a tick bite. Lyme disease is another possibility, however it is not well recognised in Australia. Symptoms include fever, headache, fatigue, sore muscles & joints, along with the characteristic "bulls eye" skin rash and migranes in some cases.
Safe Removal of Ticks
If you have a tick, it is best to freeze it with an ethercontaining aerosol like Tick Tox or an ice block. Wait for 10 minutes for the jaw to release & the tick to drop off, then gently brush the tick away & apply antiseptic to the site. Seek medical assistance with any concerning symptoms or if a ring appears around the bite site. Never squeeze, twist or forcibly remove ticks with tweezers as this increases the likelihood of the tick injecting more toxin. The use of alcohol, oil or a lighted match are not recommended as this may result in the tick burrowing deeper.
Homeopathy is a healing modality utilising energetic potentised remedies that may stimulate a healing response when using the correct remedy, dose & frequency. Homeopathics are very safe for use in adults, children & animals and are usually available in pillules or drops. Ixodes 30C is a homeopathic remedy commonly prescribed for tick bites and / or as a preventative if you are concerned.
Preventative dose: once a week during tick season.
Symptomatic dose: dissolve 1-2 pillules or drops under the tongue. Avoid consuming anything for 10 minutes after taking the remedy to maximise effectiveness. Repeat the remedy 3-4 times per day, or every few hours if required. Homeopathics are traditionally taken until the symptoms resolve. Homeopathics are best stored in a cool, dark, dry place preferably away from direct sunlight, heat, aromatics, chemicals, electromagnetic fields & electronic devices.
Botanical medicines with anti-inflammatory, blood cleansing, lymphatic, immune boosting, wound healing properties that aid clearance of the toxin along with zinc & vitamin C may also help improve recovery.
Great additions to your first aid kit include:
• Ether-containing aerosol spray
• Homeopathic Ixodes 30C
• Insect repellent
• Antiseptic cream
Organic Goodness
for every meal
Restora Your Sleep
Seasonal Produce:
Spring has arrived and with it comes a colourful, nutrient-rich array of organic fruit & veg. It’s the season of renewal & that includes our plates. Eating seasonally not only supports local organic growers but also ensures your food is at its freshest & most flavourful.
Spring citrus is still going strong, with late-season mandarins, oranges & lemons bringing brightness to your day. Strawberries start to ripen, signalling the return of juicy, sweet berries. Keep an eye out for early stone fruits like apricots & peaches as the weather warms.
In the vegetable patch, tender greens are flourishing - think spinach, silverbeet, rocket & lettuce. Asparagus is in peak season, perfect for quick sautés or fresh salads. Broccoli, spring onions, radishes & snow peas add crunch & colour to any dish.
Herbs like mint, basil & coriander are growing abundantly now, adding a burst of fresh flavour to your meals.
Spring is all about light, vibrant eating. It’s the perfect time to refresh your plate with produce that celebrates the season!
Pregnancy & Infant Loss
Trigger warning: The content of this article discusses aspects of pregnancy loss that may be emotionally challenging for some people.
October 15th is Pregnancy & Infant Loss Remembrance Day It is an international day to acknowledge the little ones gone too soon. It is a time to break the taboo and discuss the heartbreaking loss of miscarriage, stillbirth, SIDS, medical termination, ectopic pregnancy, neonatal births & infant loss.
One in four. That’s the statistic used for women who have a pregnancy loss. The figures are alarming. Every year in Australia 110,000 people experience a miscarriage. 6 babies are born sleeping every day & 600 lose their baby in the first month after birth.
Early loss can be particularly difficult to talk about.
There is a common notion for women not to share their pregnancy news “publicly” prior to twelve weeks, as the rate of loss is higher in the first trimester. What this can do is leave couples grieving in isolation. I’d like to encourage you to break this taboo and know that anyone who will be excited for you, will also help you through the hurt of loss. Your pain is no less valid because it was an early loss.
Missing a baby is forever.
The emotional upheaval this has on everyone ready for this baby is unlike anything else. We tend to focus on the mother in this situation, but don’t forget other family members. Follow their lead in what they feel comfortable talking about.
Red Nose are experts in this area, have amazing resources online, and help lines you can call 24 hours (ph 1300 308 307). Some people can process their grief through talking & journalling, while others need a more tangible way to process their emotions.
Natural medicine offers some herbs & nutrients that support your emotional wellbeing.
Flower essences are beautiful ways to incorporate & process energy like grief, trauma & pain. A rescue blend is an ideal gift to show a grieving couple you care.
Amino acids support neurotransmitter production & supplementing with specific amino acids may improve mental health. L Theanine is an amino acid that promotes feelings of calm. Its soothing benefits are felt quite fast, as it crosses the blood brain barrier & exerts its relaxation effect. It may be beneficial when you feel overwhelmed, as it can calm your nervous system down.
Herbal medicines can assist if you are feeling anxious, having trouble sleeping, find yourself feeling depleted & run down. Consider passionflower, lemon balm, magnolia, chamomile & holy basil. Come & see one of our naturopaths in store to help you find the ideal blend you need.
Aromatherapy is a gentle yet profound way of healing. Combining lavender, rose, bergamot, with mediation, breathing, or cognitive behaviour therapy has been shown to help grief & trauma.
Postpartum support is extremely important after pregnancy loss.
Nourish a mother after loss with gifts of food that heal. Broth based stews, soups & warming traditional recipes can restore iron, B vitamins & other depleted nutrients, helping her body restore. Supplementing with a liquid iron tonic & a good quality multivitamin may be helpful too.
Physically the recovery of loss can come with unexpected challenges.
The grieving mother may have birthed naturally or had a caesarean & will need to heal physically while navigating her loss. Considering collagen or gotu kola to encourage healing. There may be physical pain as well, so utilise antiinflammatory supplements such as turmeric, fish oils, P.E.A or Boswellia.
Suppressing lactation.
Depending on how far along you were in your pregnancy, milk may still come in three days post-partum.
Sage & peppermint are drying herbs you can supplement with. Wrapping your breasts in fabric that has been soaked in ice cold Epsom salt water can help soothe the heat that you may feel if your breasts feel hot & engorged. You can massage with a jasmine infused oil to suppress lactation.
Lean on your community.
Reach out to those closest to share your grief, or if it’s easier to talk with people outside of your circle, there are support groups and phone numbers available to you. Our naturopaths are available to anyone to offer a kind ear, herbal support & a space for you to source information, whether you are personally experiencing infant loss or in the support circle.
The Salty Truth
If you’re drinking plain water all day but still feeling flat, foggy or crampy - you might be diluting your electrolyte levels. What started as a personal pursuit for better health has now grown into the phenomenal hydration brand Sodii. We caught up with co-founders Jason & Cale to find out why hydration is a fundamental pillar of wellness.
How did Sodii come to fruition?
Jason & I had been experimenting with adding salt, potassium & magnesium to our water & noticed a huge difference in our energy, focus, & recovery. But the taste was awful & there wasn’t a product on the market in Australia that delivered the high sodium levels we were after, without sugar or filler ingredients. We launched Sodii in 2021, building a product that flipped the electrolyte category on its head. What began as a passion project quickly grew into Australia’s highest rated & most reviewed electrolyte product.
We stand for education, transparency & quality. To challenge outdated beliefs about salt & hydration & help people thrive with smarter electrolyte use. That means sourcing the purest ingredients, like our salt from Lake Deborah in Western Australia which is one of the cleanest & highest quality salt sources in the world. It’s rich in naturally occurring trace minerals, free from pollution & synthetic processing. We make sure we do everything with intention & purpose.
So ... what exactly is Sodii & how can it add enormous benefit to our daily lives?
Sodii is a high sodium, zero-added suagr electrolyte supplement designed to support daily hydration, energy & performance.
Each serve contains 1000mg of sodium, 210mg of potassium, & 70mg of magnesium.
These three essential electrolytes help regulate fluid balance, support nerve function, muscle function & improve recovery. Our formula is designed to be felt, without the sugar or artificial ingredients found in typical hydration drinks.
Anyone who sweats, trains, drinks coffee or alcohol, has a high sodium need, or struggles with energy dips or hydration can benefit from Sodii. It has become a go-to first thing in the morning, as a coffee alternative in the afternoon, before or after workouts, before bed & for people navigating low blood pressure, fatigue, or poor sleep due to dehydration.
Those with Type 2 Diabetes tend to lose more fluid, with high blood sugars pulling water out of the body (osmotic diuresis). When your electrolytes are out of whack, your energy, mood, blood pressure & even your blood sugar control can take a hit.
Fatigue is often the first sign of dehydration. When you're not drinking enough water, your heart must work harder to pump oxygen-rich blood through your body, leading to feelings of tiredness & sluggishness. This can affect everything from digestion, hormone imbalances & poor skin health to brain function - making it harder to stay focused, energised & productive throughout the day.
We recommend one sachet in 400-600ml of water, but it can be more concentrated or more diluted depending on your needs. Whether you sip it across the day or take a full sachet before a workout, consistency is key. If you are sweating heavily, under the weather, or managing conditions like POTS, a stronger dose might be ideal.
Are there any science-based facts you would like to bring awareness to?
Yes. Salt is not the enemy. Sodium is essential for proper hydration & cellular function. Yet most hydration products skimp on it or demonise it. We want to reframe sodium as a vital nutrient, especially when paired with potassium & magnesium. Whole body hydration starts at the cellular level & it does not happen with plain water alone.
We are proud of creating a product that genuinely helps people feel better every day. From professional athletes & members of the Australian Olympic Team, through to everyday people using Sodii to manage daily issues like headaches, night cramps & restless legs. Seeing our message & mission resonate with such a wide & diverse group of people is incredibly rewarding.
What does the future look like for Sodii?
We have only just begun. Our vision is to become Australia's go to hydration brand & continue expanding internationally. We are working on new formulations, growing our education efforts with health practitioners & looking to build a more hydrated, high performing world, one salty sachet at a time.
Adrenal Health: Rebuilding from Burnout
In today's fast paced world, many are running on empty - juggling constant stress, mental overload & fatigue.
At the centre of the stress response are the adrenal glands, which sit above the kidneys & produce key hormones like cortisol & adrenaline. These hormones influence energy, mood, sleep & more. Making adrenal health essential for coping with daily demands. When the adrenals are overworked, it’s common to feel tired, wired, anxious or just not like yourself. Restoring adrenal function & building resilience involves targeted herbs, nutrients & lifestyle strategies. Below are some of the most effective adrenal-supportive supplements.
Vitamin C: Essential for Stress Recovery
Vitamin C is vital for adrenal function & stress resilience. The adrenal glands require high concentrations to produce cortisol & protect against oxidative stress. During times of mental or physical strain, vitamin C becomes quickly depleted, contributing to fatigue & low mood. Since the body can’t produce it naturally, regular intake through diet or supplements is essential. Liposomal forms offer superior absorption, bypassing digestion for fast cellular uptake.
Herbal Support for Stress & Balance
Adaptogenic herbs like Rehmannia, licorice root, Withania (Ashwagandha) & Rhodiola are commonly used to support adrenal recovery. Withania helps calm the nervous system, while Rhodiola provides energising effects to enhance focus & stamina. L-tyrosine, an amino acid, supports the production of dopamine & noradrenaline, both key for motivation & mood. A customised liquid herb blend can offer personalised support with no unnecessary ingredients—pure, concentrated plant medicine tailored to individual needs.
L-Theanine: Calm & Mental Clarity
L-Theanine, an amino acid found in green tea, supports mental clarity & calm by promoting alpha brainwave activity. Ideal for those feeling “wired but tired,” it helps reduce anxiety & nervous tension, improving sleep onset without causing drowsiness. It’s a gentle option for managing daily stress & emotional overwhelm.
Activated B Complex: Energy & Mood Support
B vitamins are essential for energy production, nervous system function & neurotransmitter synthesis. Activated (bioavailable) B vitamins are recommended, as they’re ready for immediate use in the body.
During prolonged stress, they help restore energy, improve focus & support mental wellbeing.
Saffron: Uplifting Herbal Mood Support
Saffron is a gentle yet powerful herb for supporting mood & emotional balance. Known to reduce symptoms of mild anxiety & promote restful sleep, it complements adrenal support plans by enhancing nervous system function without overstimulation.
Magnesium: Calm, Sleep & Nervous System Repair
Magnesium is involved in over 400 biochemical processes, including muscle relaxation, nervous system regulation & sleep. Magnesium glycinate is a preferred form for its calming effects & gastrointestinal tolerance. Blends that combine magnesium with glycine or herbs like passionflower further support restful sleep & adrenal repair.
Sour Cherry Sleep Gummies: Gut & Sleep Ritual
Sour cherry juice is naturally rich in melatonin, supporting sleep & overnight adrenal recovery. Turning the juice into gummies using gelatin & moulds creates a familyfriendly way to support sleep & gut health. This gut-brain connection plays a significant role in mood & stress resilience.
Supporting Whole-Body Balance
Adrenal support creates a foundation for clearer thinking, emotional resilience, better sleep & sustainable energy. Whether struggling with fatigue, mood swings or overwhelm, these simple, evidence-informed tools help rebuild the body’s stress response from within.
Qualified Naturopath are available instore to offer guidance & personalised recommendations.
By Renee Hillier (BHSc Nat)
Clinical Naturopath 'Love Thy Earth Naturopathy' lovethyearth.com.au/naturopath
YOUR DAILY RITUAL
A Taste of Spring
@selfbycjs
Apple & Raspberry Overnight Oats
serves: 2 | time: 15 mins + overnight
Ingredients:
• 1 cup Flannerys OWN oats
• 1 cup oat milk
• 1/2 cup Coyo yoghurt
• 1 tsp vanilla extract
• Handful sultanas (optional)
• 1 tbsp maple syrup
• 2 tbsp chia seeds
Toppings:
• 2 organic green apples, grated
• 1/2 cup Elgin raspberries, frozen
• 1 tsp maple syrup
• 1 tsp vanilla extract
Method:
1. In a small saucepan, cook grated apple, raspberries, vanilla & maple syrup over lowmedium heat for 10 minutes, or until soft. Remove from heat and let cool.
2. In a medium bowl, mix oats, milk, yoghurt, vanilla, maple syrup, chia seeds & sultanas until well combined.
3. Divide mixture between 2 containers, top with fruit filling & refrigerate overnight.
Choc Peanut Butter Protein Bars
serves: 9 bars | time: 10 mins + 2 hours to set
Base Ingredients:
• 1 + 1/2 cup Flannerys OWN almond meal
• 1/2 cup Whole Earth & Sea chocolate protein
• 1/2 cup Flannerys OWN peanut butter
• 2 tbsp Flannerys OWN cacao powder
• 1/4 cup maple syrup
• 1 tsp vanilla essence
Filling Ingredients:
• 1/2 cup Flannerys OWN peanut butter
Topping Ingredients:
• 80g Alter Eco dark chocolate
• 1 tsp coconut oil
Method:
1. Line a small loaf tray (I used 12 x 4 inch) with baking tray.
2. In a small bowl, combine all base ingredients, stirring well. Pour into loaf tray and press down with the back of a spoon, ensuring surface is flat and smooth. Pour peanut butter (filling) on top.
Spring Fling Toast
@selfbycjs serves: 3 | time: 5 min
Ingredients:
• 2 slices Bread Social sourdough bread
• 1 cup Elgin frozen peas, defrosted
• 1 tbsp tahini
• 1/2 clove garlic, minced
• 1 tsp lemon zest
• 1 tsp lemon juice
• 1/2 tsp parsley, dried
• 1/2 an avocado
• 25g feta, crumbled
• Pinch of salt
Method:
1. Toast your slices of sourdough.
2. Meanwhile, in a small bowl, add your defrosted peas, tahini, garlic, lemon zest and juice, parsley & salt and crush together with the back of a fork, breaking apart the peas & combining ingredients.
3. Once toast is cooked, add smashed peas to the toast. Top with ¼ avocado on each slice & crumbled feta. Optional, you may like to decorate with edible blooms as pictured.
3. Meanwhile, melt together dark chocolate and coconut oil. Stir until combined and pour on top of the peanut butter layer. Sprinkle with salt flakes. Set aside in fridge for a minimum of 2 hours.
4. Once set, slice into bars or squares and store in an airtight container. These can be frozen!
@selfbycjs
BioCeuticals: Leading the Evolution of Natural Healthcare
Since 1993, BioCeuticals has stood at the intersection of scientific rigour & nature’s wisdom. Pioneering practitioner only formulations, that have redefined what integrative health can achieve.
In the landscape of natural medicine, few brands have shaped the conversation like BioCeuticals.
For over three decades, BioCeuticals has been more than a supplement brand - driven by innovation, grounded in evidence and committed to elevating the standards of care for Australians health. Today, it remains the brand of choice for Healthcare Professionals who demand precision, efficacy and integrity in every recommendation.
BioCeuticals’ approach is built on three foundational pillars. This triad of science, nature and care isn’t just a framework - it’s a philosophy that has guided BioCeuticals through decades of innovation & continues to shape its future.
• Science - Every formulation is developed by experts, with ingredients backed by clinical research.
• Nature - Draws on centuries of traditional knowledge, recognising that nature offers profound therapeutic potential when harnessed with care.
• Care - Empowers Healthcare Professionals to deliver personalised, proactive health solutions, revolutionising the way Australians engage with their wellbeing.
Sleep: A pillar of health
Sleep is no longer a passive state - it’s a cornerstone of resilience, cognition & emotional balance. Yet in a world of overstimulation and chronic stress, restorative sleep is increasingly elusive. BioCeuticals have long recognised this challenge & is now advancing the conversation with a new formulation designed for modern lives: RestoraCalm® Night
This isn’t just another sleep aid.
The circadian rhythm is the body’s internal 24-hour clock, regulating essential functions like sleep, hormone release & cellular repair. When this rhythm is disrupted by stress, artificial light or irregular routines, it can compromise everything from mood to metabolic health.
RestoraCalm® Night is an advanced sleep formula that addresses the underlying environmental factors that disrupt sleep.
RestoraCalm® Night: A targeted approach to restorative sleep
RestoraCalm® Night is a practitioner-only supplement that reflects BioCeuticals’ commitment to evidence-based innovation. It features:
• AlphaWave® L-theanine - An amino acid that promotes alpha-wave activity in the brain, calms the mind and relieves symptoms of stress.
• Affron® saffron extract - Clinically studied for its ability to enhance sleep quality and support mood balance.
• Lutein and Zeaxanthin (from marigold extract) - These carotenoids help the body adapt to environmental stressors, including blue light exposure - an often-overlooked disruptor of circadian rhythm.
Together, these ingredients form a multi-dimensional solution that supports the body’s natural sleep cycle, for restorative sleep.
Speak to your Healthcare Professional to learn more about BioCeuticals.
The BioCeuticals range is practitioner-only, ensuring that every recommendation is informed, personalised and grounded in expertise.
Ask your trusted Qualified Naturopath in store about RestoraCalm® Night.
Trusted by over 1 million women
For glowing skin, naturally
SCIENTIFICALLY FORMULATED FROM NATURAL WHOLEFOODS RESULTS IN 8 WEEKS*
*n=168 daily consumption over 8 weeks
We caught up with the team behind Nuri, peeling back the handwrapped label to discover the decade long family tradition.
With decades of producing Nuri, what are you most proud of?
NURI has been dedicated to handcrafting the finest sardines for over a century, a legacy we hold dear. This is underpinned by our unwavering commitment & dedication to preserving traditional methods while ensuring the highest standards.
Minimising the use of machinery – instead opting for manual / hand made processes, we can also reduce energy consumption for the greater good of the planet. Our tins are 100% recyclable, with sustainability front of mind. We have an open door policy at our base in Portugal, where visitors can come to learn about our unique processes & meet our team.
What is important to you?
As a small scale producer, Nuri are concerned with the responsible use of marine resources – establishing long held alliances with reliable fisherman whose methods are in accordance with international standards.
Only the best local ingredients are selected & we exclusively use only pure Olive Oil, meaning none of our products contain vegetable nor sunflower oils. We stand for the vision that good food should be simple, non-processed & sustainable to nature. With selected & limited production every year, every can of Nuri is carefully handwrapped with love since 1920 & lovingly produced in Portugal – remaining faithful to traditional methods.
And the best way to enjoy Nuri Sardines?
As the premium Portuguese brand some of the best ways to enjoy Nuri sardines & make the most of their quality are:
• Dive in - straight from the can (simple & pure) especially if you're eating varieties in olive oil, spicy piri-piri, or tomato sauce. Or serve with crusty bread, toast or crackers, maybe a squeeze of lemon & a glass of wine.
• For a fuller meal - combine with pasta, salads or a rice bowl. Delicioso!
• Extra-tip: Like wine, Nuri sardines can actually improve with age (up to 10 years). The flavour deepens and mellowstry storing a few tins in a cool, dark place.
THE WHOLE EARTH & SEA® DIFFERENCE
All of our wholefood multis contain Farm Fresh Factors® blends of wholefood fruits, vegetables and herbs from our own certified organic farms, combined with other wholefood plant ingredients. We process nutrient-dense plants raw to create a vital blend of vitamins, minerals, enzymes and phytonutrients.
Spring essentials
Must-have products we are loving this season.
1. MooGoo Zinc Sunscreen
Naturally derived sunscreen that offers broad spectrum SPF 40. Designed to be gentle & moisturising, it’s suitable for all ages & skin types - with a stable, nongreasy formula that rubs in clear.
2. Emmalene Organic Rose Wine
An organic sparkling Pinot Noir from the Adelaide Hills, crafted by two local families united by tradition. Offering a fresh & elegant taste from Echunga vineyards.
3. Before You Speak Espresso Iced Latte Can
Refreshingly bold & readyto-drink, these lattes are crafted with real coffee, high caffeine & 15 grams of protein to fuel your day with energy & convenience.
4. CocoCoast Chocolate Coconut Water
A smooth & light blend of coconut water with just enough chocolate to satisfy your sweet tooth without undoing your healthy intentions. Offering a refreshing & hydrating twist on chocolate milk.
5. EucLove Linen Spray
A natural linen spray blending eucalyptus, lavender & neem essential oils to promote better sleep. While cleansing & disinfecting bed linen, with bug-fighting properties and a fresh, calming scent safe for kids & pets.
6. East Coast Tuna Co.
Sustainably line-caught & 100% Australian owned, this premium albacore tuna is packed in extra virgin olive oil for full flavour. Traceable from boat to plate & proudly supports local fishing families.
7. Sodii Hydration Salts
A purposefully salty hydration mix made with natural ingredients, Australian lake salt & key electrolytes including sodium, potassium & magnesium. With less than 0.5g sugar & no artificial sweeteners.
8. Feel Good Foods Salted Popcorn
A light & crunchy snack made from Aussie corn, popped in extra virgin olive oil & lightly salted — gluten free, vegan, GMO free & completely seed oil free.
Improve your Seasonal Allergies This Spring
Spring can be a challenging time for many - especially for those who suffer from seasonal allergies, also known as allergic rhinitis or hayfever.
Allergic rhinitis is characterised by symptoms such as a runny or stuffy nose, itchy or watery eyes & sinus congestion. There are several reasons why someone may experience recurrent seasonal allergies.
These include
• Genetic predisposition
• Gut dysbiosis (particularly an overgrowth of histamine-producing bacteria)
• Reduced digestive & liver function
• An underlying IgE-mediated immune responses to pollens & grasses
Many people with allergic rhinitis rely on antihistamines, which can be effective in relieving symptoms. However, long-term use of these medications often comes with side effects such as drowsiness & fatigue.
This is where preventative & antiinflammatory strategies can help reduce the frequency & severity of allergic reactions over time.
A key focus of these strategies is to stabilise & reduce the activity of mast cells—white blood cells that play a central role in allergic responses.
Reduce Histamine Load
Some common foods naturally contain histamines or can trigger mast cells to release them. These foods aren't inherently “bad” & permanent elimination is not typically recommended. However, for those who experience frequent seasonal allergies, temporarily reducing intake of high-histamine foods can be an effective first step in symptom management.
Foods to watch include:
• Fermented foods
• Processed meats
• Certain vegetables (e.g., spinach, eggplant, tomatoes, avocados)
• Certain fruits (e.g., bananas)
Reducing intake of these foods while supporting immune function may help alleviate symptoms. Once symptoms improve, slowly reintroducing these foods can help prevent histamine overload while maintaining dietary balance.
Natural Antihistamine Protocol
The following supplements & natural remedies can support the body during allergy season:
Quercetin & Resveratrol
Quercetin is a powerful bioflavonoid known for stabilising mast cells & reducing histamine release. Combined with resveratrol - a potent antioxidant that helps prevent mast cell proliferation in response to allergens - this duo offers strong support against an overactive histamine response.
Probiotics: Lactobacillus rhamnosus & Lactobacillus plantarum
These probiotic strains are highly effective in managing seasonal allergies.
They help stabilise mast cells & downregulate histamine receptors. Long-term use may also support immune function through the gut microbiome.
Herbal Support: Garlic, Horseradish, Baical Skullcap, & Eyebright
These herbs are effective at easing histamine reactions & reducing allergy symptoms. They help decrease mucus production, relieve congestion & soothe itchy or watery eyes commonly associated with allergic rhinitis.
For those experiencing seasonal allergy symptoms, a holistic approach is key. Supporting diet, microbiome & immune function can help reduce allergic responses & improve quality of life throughout the season. With the right strategies, symptom-free springs are possible!
Bruce's Backyard
Grevillea ‘Golden Lyre’ 140mm - $19.95 each
A striking native with fine grey foliage & a weeping habit. Golden-yellow flowers from summer to autumn attract birds. Grows 2m high & 4m wide. Hardy, sunloving & low-maintenance.
Leptospermum ‘Naoko’ 140mm pot - $15.95 each
Compact, bushy tea-tree with aromatic foliage & pale pink flowers in winter/ spring. Perfect for hedging, coastal spots & birdlife. Sun-loving, droughttolerant & easy to prune.
Boronia heterophylla 'Just Margaret' 140mm pot - $16.95 each
Boronia ‘Just Margaret’ is a hardy shrub to 80cm x 1m. Light pink spring flowers pop against green foliage. Likes moist, well-drained soil. Great in pots & as a cut flower.
Grevillea ‘Raspberry Dream’ 140mm pot - $18.95 each
A compact native shrub with soft foliage and vibrant raspberry-pink flowers. Attracts birds, thrives in sunny spots, and is drought-tolerant once established. Great for borders or low hedges.
Grevillea ‘Carpet Layer’ 140mm pot - $17.95 each
Tough little groundcover with bright flowers half the year & ornamental leaves year-round. Spreads up to 3m, keeps weeds down & birds happy. Great for any garden.
Hardenbergia violacea ‘Bliss’ 140mm pot $15.95 each
Hardenbergia Bliss blooms with lilac flowers in late winter/spring. Hardy shrub for most soils. Grows 1–2m tall. Climbs with support or trails. Likes sun to part shade.
The inside scoop
Theo - Retail
YumBar Byron Bay Ice Cream, Raspberry & Cream FlavourThis is my fave pick for a cold sweet treat at the moment. They are dairy free & with 100% natural ingredients.
Josh - Manager
Heylo Lemon Magnesium Sparkling Water - My current favourite pick - a light, bubbly & refreshing drink which helps support stress, sleep & muscle recovery.
Mission Organic Corn Chips - These are the BEST corn chips ever for nachos! Super crunchy and delicious.
Brooke - Marketing
Nic - Cafe Kunara Almond Butter (Insecticide Free) - I am obsessed with this almond butter - it's so good on toast, and my kids love it too!
Kunara family
Tag us in your Kunara photos
@alioetjen
Delcious breakfast - the sausages are so yummy! And bonus for no bread.
@lillihannah_ Latte art slay at the Kunara Cafe.
@gagasforguthealth
We stopped into Kunara today to share some exciting new things!
@hummble
Sharing samples outside Kunara.
@sourdoughmumma_
Gluten free sourdough, baked fresh today- just dropped off to Kunara.
@jules_mckie
Oh my heart... shaped potato!
Sippin' Sustainably
The Kunara Café serves organic coffee made with premium beans & filtered water sourced from the base of Mt Beerwah –clean, mineral-rich & full of natural flavour. Each cup is smooth, nourishing & made with love by our talented baristas, passionate about crafting the perfect brew for you.
Alongside exceptional coffee, the café offers a range of delicious alternatives. Matcha is a favourite – rich in antioxidants & naturally calming thanks to L-theanine. It delivers a gentle energy lift without the crash, making it a mindful choice for those seeking focus & balance. There’s also organic chai, herbal teas, superfood smoothies & acai on tap, offering something for every taste & lifestyle.
The café is certified organic & caters to gluten-free, vegan, vegetarian & paleo diets. Meals are made using fresh, unprocessed ingredients – always free from seed oils (we only use olive oil) & prepared without microwaves to preserve the vitality of your food. This means your meal may take a little longer, but it's so worth the wait. It’s a wholesome, convenient space for the community to connect, refuel & feel good.
Opening Hours: Monday to Saturday: 7am – 3pm | Sunday: 9am – 3pm
Australia’s highest rated electrolyte product
1000mg sodium 70mg magnesium
Australian lake salt
3400+ 5 star reviews and counting
Zero-added sugar
210mg potassium
Australian made