1. health and fitness
2. weight loss

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ISSUE 36 2014 • $5.95 (GST INC)
this issue
can’t lose
weight?
Find out why you
might be struggling
to lose weight.
stay well
while
you
travel
What to pack to
ensure you stay well
while on holidays
e
v
i
t
s
Fe
sugar-free Yule log
recipe page 32
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beating
IBS
A six step process to
help your stomach smile
and beat IBS symptoms
Y O U R H E A LT H I S T O O V I TA L
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W W W. N U T R I V I TA L . C O M . A U
welcome
this issue
If you’re like me, you have probably hit the panic
buttons, because time is running out to get organised
for the festive season! One of the big dilemmas at this
time of the year is how to keep exercising and watch
what you eat, while zipping around to work functions
or catching up with friends and family. With some solid
commitment and forward planning, you can ensure
you have an exercise routine in place that you stick to,
even when things get frantic. You’ll also find a number
of useful articles in this issue including, Seven Reasons
Why You’re Not Losing Weight and Your Ultimate
Survival Guide for the Party Season. If you still find it
difficult to remain focused on your health, pop in to a
Go Vita store and chat to one of our health specialists,
they will be delighted to help you with a plan.
Can’t lose
weight?
Ultimate party
survival guide
Why you’re not losing weight
even though you’re exercising
more and eating less.
Stay well
while you
travel
Wishing you happiness, health and wellness this holiday
season!
Yours in good health,
Ann Cattelan
How to survive the festive
season and be re-energised
for more!
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What to pack to ensure you
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FEBRUARY 2015
S M T W T
MARCH 2015
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9 10 8 9
4 5 6 7
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8 9 10 11 12
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13 14
23 24 22 23
15 16 17 18 19
24 25 26 27 28
25 26 27 28 29
20 21
30 31
22 23 24 25 26
27 28
29 30 31
APRIL 2015
MAY 2015
S M T W T
JUNE 2015
F S S M
T W T F S
1 2 3 4
S M T W T
31
5 6 7 8 9
F
S
1 2
10 11 3 4
1 2 3 4 5
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17 18 10 11
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12 13
24 25 17 18
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26 27 28 29 30
19 20
21 22 23 24 25
24 25 26 27 28
26 27
29 30 28 29
JULY 2015
30
AUGUST 2015
S M T W T
SEPTEMBER
F S S M
2015
T W T F S
1 2 3 4
S M T W T
30 31
5 6 7 8 9
F
S
1
10 11 2 3
1 2 3 4 5
4 5 6 7 8
12 13 14 15 16
17 18 9 10
6 7 8 9 10
11 12 13 14 15
19 20 21 22 23
11 12
24 25 16 17
13 14 15 16 17
18 19 20 21 22
26 27 28 29 30
18 19
31
20
21 22 23 24 25
23 24 25 26 27
26
28 29 27 28
OCTOBER 2015
29 30
NOVEMBER
S M T W T
2015 DECEMB
F S S M
ER 2015
T W T F S
1 2 3 1
S M T W T
2 3 4 5 6
4 5 6 7 8
F S
7
9 10 8 9
1 2 3 4 5
10 11 12 13 14
11
1 12 13 14 15
16 17 15 16
6 7 8 9 10
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18 19 20 21 22
11 12
23 24 22 23
13 14 15 16 17
24 25 26 27 28
25 26 27 28 29
18 19
30 31 29 30
20 21 22 23 24
25 26
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Your guide to staying healthy
and ageing well.
Issue 36 ISSN 1832-5556
Editor: Ann Cattelan BSc • [email protected]
Art Direction: Tanya Lee Design • [email protected]
Advertising Inquiries: [email protected]
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Natural weight
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H E A LT H R E P O R T
7
losing weight
reasons
you’re not
T
he weight loss
equation is fairly
simple – expend more
energy than you consume,
that is move more and eat
less and you should lose
weight. But sometimes,
even when you do this, your
weight doesn’t budge.
Simone McClenaughan
uncovers why.
1
Over eating without realising
It can be easy to underestimate how
much you’re eating throughout the day.
In fact it’s one of the most common
problems researchers encounter when
studying weight loss. On average, people
underestimate their daily food intake by
16 per cent. This means that they’re eating
far more food than they think they are.
Solution: There is a simple and easy
way to overcome this – keep a food diary.
Research reported in the Journal of the
American Dietetic Association and the
2
ISSUE 36 • 2014
Journal of the Academy of Nutrition
and Dietetics found that tracking food
consumption via a food diary correlated
with more successful weight loss than not
tracking food intake.
2
Portion distortion
Portion sizes have been on the up
and up since the 1970s and the American
Journal of Public Health explains that this
is one of the reasons why obesity rates
have also increased. In fact, what makes
this even harder to manage is that often
the serving sizes listed on food packaging is
not always a correct serving size as outlined
by the Australian Department of Health.
On average, only a third of people identify
correct serving sizes according to studies
conducted by an English university. So
this means that you might be dishing out
more food than you should be.
Solution: First up you need to brush up
on your serving size math. For a complete
listing visit www.eatforhealth.gov.au.
Here are a few examples:
A serve of vegetables = 75g
A serve of fruit = 150g
A serve of grain or cereal based food =
40g bread, 30g muesli, ½ cup of
cooked rice.
A serve of lean meats,
poultry and fish =
90-115g raw
A serve of milk = 1 cup
H E A LT H R E P O R T
Exercise warning
To overcome portion distortion stick
to the listed serving sizes by measuring
and weighing foods with kitchen scales,
measuring cups and spoons.
3
Not exercising enough
Research has shown that people
overestimate the amount and intensity
of exercise that they’re doing. Yep, on
average, people think they’re expending
four times the amount of energy than
they really are when working out. So for
example, you might think you’ve just
done a workout that would’ve burned
400 calories, when it is more likely that it
burned just 100 calories.
Solution: Get techy with your workouts
and use an online energy expenditure
calculator, buy a watch with a dual
heart rate monitor to track your exercise
intensity levels and your calorie burn. This
way you know exactly how much exercise
you’re doing. For weight loss, you need to
exercise at a moderate intensity level for
one hour a day, five days a week.
4
Poor sleep habits
When it comes to sleep, it’s all about
consistency. You need a quality block of
7-8 hours of sleep a night for good health
and to help manage your weight. Anything
either side of that and your waistline is
going to suffer. Canadian research found
that people who sleep for only 5-6 hours a
night or who sleep for 9-10 hours a night
are more likely to gain weight than those
who sleep 7-8 hours a night. Sleeping less
has the bigger impact with a larger weight
gain incidence.
Solution: Get into good sleep habits by
going to bed at the same time each night,
getting up at the same time each morning,
don’t eat large, heavy meals before bed,
avoid napping, and don’t play with your
phone or watch TV in bed.
If you’re increasing
your exercise regim
e
for weight loss, you
might also be losing
key electrolytes such
as sodium and
potassium. These ne
ed to be replaced
in order to prevent de
hydration and
fatigue. Try Endura
Rehydration Low Ca
rb
Fuel, sweetened wi
th stevia and rich in
magnesium. It can po
wer your performan
ce
by increasing energ
y, relieving muscle
cramps and speedin
g recovery.
5
You’re sabotaging yourself!
You might be subconsciously setting
yourself up to fail at your weight loss
attempts. BMC Women’s Health journal
found that self-sabotage is one of the most
common reasons women struggle with
weight loss. Things such as unrealistic
expectations, not setting aside exercise
time, not putting themselves first, and
doing what everyone else in their life
wants to do are the main ways that women
sabotage themselves.
Solution: Working through selfsabotage can be difficult – especially if
you don’t realise you’re doing it! As such,
researchers suggest applying motivational
interviewing techniques whereby you
sit down and have a Q&A session with
yourself, asking yourself exactly what you
want health and weight wise, why you
want it, and how you might be able to
realistically achieve it. Seeing a health and
fitness professional, or a psychologist can
help identify your aims and overcome selfsabotage tendencies.
6
Not drinking enough water
The Australian Dietitians Association
states that adults need to
consume between 1.5-2L of liquid a day to
ensure we don’t dehydrate. Water is the
best option. But, beyond being essential
for our general health and wellbeing,
water can also help support weight
loss efforts. Research published in the
Obesity journal found that drinking water
before meals helped fill people up, which
meant they ate less and contributed to
weight loss.
Solution: Make sure you drink between
1.5-2L of water a day. Drink it on its own,
mix it with chlorophyll or make a cuppa of
unsweetened tea. Alternatively, combine
water with Amazonia Raw Slim & Tone to
help you stay fuller for longer.
7
There’s more than meets the eye
Sometimes, even if you’re ticking all
the health, diet, fitness and lifestyle boxes,
you still might not be losing weight. This
could be due to genetics or an undiagnosed
medical issue.
Solution: Check your concerns with
your healthcare professional. They might
be able to offer some insight, or refer you
for testing to help discover why
you’re not losing weight.
Simone McClenaughan is a
freelance writer with a personal
interest in health, wellness
and lifestyle issues. She was
formerly the features editor of
Weight Watchers magazine.
[email protected]
ISSUE 36 • 2014
3
H E A LT H R E P O R T
your ultimate
survival guide for
the party season
ever ending work
lunches and a
gruelling social
schedule can leave you a
little under the weather at
this time of year! Go Vita
has some survival tips that
will leave you re-energised
and begging for more!
N
1
Boost your supplement intake
It’s a good idea to boost your vitamin C
and B group intake. Not the least because
alcohol depletes B group vitamins and
4
ISSUE 36 • 2014
vitamin C, but because of their anti-stress,
energy boosting, and immune supporting
properties. Your liver may also benefit
from some TLC so consider a milk thistle
supplement to keep it functioning at its
best. Chat with a Go Vita health specialist
about the best options for you.
2
Have a daily fresh juice
If you don’t have a
juicer, this might be the
time to invest in one. A
daily fresh juice loaded
with vitamins
and detoxifying
goodies might
be just what
you need!
Combine carrots, apples, celery and ginger
to help rehydrate, recharge, detox and
calm your system!
3
Support your digestive system
If you suffer from digestive problems at
this time of year due to overeating,
increased fatty or sugary
foods and lack of exercise,
then it makes sense at
the first sign of digestive
unrest to supplement
with a digestive enzyme
to ensure you digest
your food properly
and a probiotic to
bring your system
back into balance.
N
EW
No quick
fixes, just
Raw results
4
Go herbal with your teas
Herbal teas are a great way to keep you hydrated and
healthy! Green tea is loaded with antioxidants, chamomile tea
helps you relax and turmeric tea, loaded with antioxidants, has
the added benefits of being ant-inflammatory, good for your
liver, digestion and immunity and what’s more it has a delicious
exotic taste!
5
Refresh tired skin
So you think you can keep going into the wee hours of
the morning? Well, you probably can but your skin can tell a
different story! First of all, make sure you are taking a vitamin C
supplement, vitamin C is important for your skin elasticity and
to ward off the signs of ageing. For dull and tired looking skin
applying jojoba oil every night is also a good tip! Jojoba oil is
actually a wax ester, and on dry, tired skin it has been shown to
increase skin suppleness by 50 per cent and give skin a healthy,
youthful glow.
coming
soon
6
Have a protein shake or bar before you head out
Protein shakes and bars are a fabulous way to reduce your
cravings, not only that, having a small shake or bar before
you head out for the night is a great way to make sure you stay
full until dinnertime. That way you aren’t forced to snack on
empty calories and high salt and fat nibbles. If you struggle with
digesting whey protein powders, try pea protein instead.
7
Move now
The fitter, stronger and healthier you are the better you
will survive the silly season! So now, more than any other time
of the year, regular exercise is important – whether a session
at the gym, a yoga class or a game of tennis, make time for it
and celebrate your good health. This is your chance to blossom
and show off your vigour and vitality. Don’t
on t wait for the New
Year, live in the now and get out and wow
the world!
Raw slim & tone provides a nourishing and filling
sprouted protein base with nutrient-dense herbs
and specific alkalising greens. It is formulated to
help combat weight gain and with its delicious
creamy taste, Raw slim & tone helps keep you
full and nourished for longer. The Raw result will
speak for itself.
8
Don’t forget to hydrate
We’ve all heard (and ignored) the
brilliant advice to have a glass of water
between each alcoholic drink and we
know we should gulp down as much water
as possible before falling into bed. These
recommendations still stand, so plan ahead
d
put a large bottle of purified, alkalised water
er
beside your bed BEFORE you go out!
Adapted from Go Magazine November 2012, The party season – don’t just survive,
urvive, thrive.
pre-probiotics
multi
energy
protein isolate
greens
@amazoniaco
amazonia.com.au
5
ISSUE 36 • 2014
H E A LT H R E P O R T
stay well
while you
travel
N
arelle Muller
introduces
your stay well
essentials travel kit.
At this time of year, with holidays
approaching, we’re all thinking of travel
plans and hopefully fortifying ourselves
to stay strong and well. As the countdown
begins, here are some essentials to pack, so
that you’ll enjoy the happiest, healthiest
holiday season yet.
Probiotics
We all know live yoghurt benefits the gut.
Even if you’re not fully up to speed on the
science of good intestinal bacteria, you’re
probably aware it helps with digestion
and fighting off tummy bugs. But, did you
know a healthy gut is the foundation of
your immune system?
That’s right. Around 70 per cent of the
immune system is in the gut, so if you
want to stay well on holidays, looking after
gut health is a priority.
Good bacteria, known as probiotics,
can kill invading pathogens, and harmful
bacteria. Fermented foods such as miso,
6
ISSUE 36 • 2014
sauerkraut and kimchi also contain
friendly bacteria to help balance gut flora.
Often, just eating certain foods, drinking
different water, stress and allowing the
body to become run down, leads to
imbalance. Sometimes you’ll not be able
to source probiotic-rich foods, or may
not even be able to stomach them, when
travelling. That’s when it may be easier
to consider a probiotic supplement, as a
safeguard to ensure a healthy intestinal
tract and optimal immunity.
Activated charcoal
Activated charcoal is a good weapon
against the pitfalls of food poisoning,
stomach upset, bloating and diarrhoea, as
it naturally absorbs and eliminates harmful
toxins from the body. It may also bring
temporary relief to those occasionally
exposed to food they may be intolerant to,
such as gluten. Charcoal tablets are good
to have on hand, particularly if you are
travelling to places well known for high
rates of traveller tummy issues!
Nasal spray with xylitol
Experts agree that when sitting in a
confined space near someone who has
a cold, the best defence is to keep the
hands and nasal passages clean. When you
consider 90 per cent of all infections enter
the body through the respiratory passages
and that air on commercial aircraft is
circulated continuously, it’s no wonder
travellers often arrive at their destination
worse for wear.
A saline nasal wash containing xylitol,
especially one conveniently packaged
in a small spray bottle, will help keep
nasal passages clean, hydrated and moist,
washing away potentially bad bacteria
and airborne pollutants. This helps the
body’s natural cleansing process keeping
the nasal passages moist and the mucus
flowing thereby reducing the chances of
H E A LT H R E P O R T
infection. Xylitol, a natural plant sugar,
prohibits harmful bacteria from attaching
to the nasal membranes. It also appears to
noticeably benefit children with recurring
ear infections.
Ginger
A strong natural painkiller, ginger also
has anti-inflammatory, antibiotic and
anti-fungal powers. As a decongestant, it’s
commonly used in treating colds and flu
and would be useful in preventing them
as well, as it provides a powerful shield
against toxins.
Ginger candies are a natural option for
easing motion sickness in children and a
pack of crystallised ginger is useful for
helping soothe headaches and quelling
nausea. Other easily portable forms
include ginger tonics, a great pick-me-up
for tired travellers and ginger elixir with a
splash of vitamin C rich lemon juice, for
calming upset tummies.
Flower remedies
Bach flower remedies are a travellers’
friend. Be sure to pack a tiny bottle of
the notoriously helpful Rescue Remedy,
which is widely used to assist
with anxiety – just a few
drops on the tongue
works wonders, as well
as Rescue Sleep Spray
to help promote a
calm body and mind for
restful sleep.
Balms, creams and ointments
Arnica is believed to naturally
assist the body recover from
trauma. For hundreds of years
this plant has been used to treat
sprains, aching muscles and joints, as
well as neutralising insect bites. Arnica is
available in easily portable spray, tablet or
cream varieties.
Pawpaw ointment is a one-stop
treatment for just about everything, from
burns, grazes and rashes, with strong
antibacterial and antimicrobial properties.
It also doubles up as natural lip balm and
sun and windburn treatment. Make sure
the pawpaw ointment is petro-chemical
free too!
Essential oils
They’re not called essential for nothing,
but if you had to limit yourself to just
one essential oil, it would have to be
lavender, the universal natural remedy for
everything from sleeplessness to antiseptic.
Before you travel add several
drops of lavender essential
oil to a small damp
cotton cloth and put
in a snap-lock bag.
Apply the compress to
the temple area to help
calm and relax you or your child.
Moisturisers
If you find pawpaw cream a bit heavy for
facial use, consider carrying a small bottle
of rosehip or jojoba oil for the face, as
well as coconut or olive oil for smoothing
across the entire body and scalp. All are
good for lips and finished with a natural
spray mist (even just water), will keep skin
hydrated and soft.
Magnesium
If there’s one thing every weary, stressed
traveller needs at the end of a long day,
it’s a good dose of magnesium to help
relax muscles, soothe the nervous system,
promote sleep and regulate
the bowels. A good quality
magnesium supplement is
a worthy investment.
Remember that
hydration, sleep and
good nutrition are
the keys to getting
the most out of your
holidays, wherever
you spend them.
Narelle Muller is a qualified fitness trainer,
journalist and health writer of 20 years’ experience.
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ISSUE 36 • 2014
7
If symptoms persist consult your healthcare practitioner. Always read the label. Use only as directed.
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H E A LT H R E P O R T
vitamin
V
itamin K is well
known for its role
in blood clotting
but increasing evidence is
confirming that vitamin K,
specifically K2, has potent
preventative and protective
qualities too. Nutritionist
Mary-Kay Harrison
explores the benefits of
vitamin K2, touted as the
next super vitamin!
Vitamin K is an essential nutrient in
the human body in the forms of K1
(phylloquinone) and K2 (menaquinones).
K1 is obtained from green leafy vegetables,
and to a much lesser extent from dairy
products. K1 travels directly to the liver
where most of it is used to activate blood
clotting proteins.
Sources of vitamin K2
Vitamin K2 is produced by a bacterial
process in the guts of humans and animals
8
ISSUE 36 • 2014
that converts K1 to K2, however in
humans the absorption of K2 is poor, and
studies have shown that humans require
dietary ‘preformed’ vitamin K2 in order
to prevent deficiency. Animals are able
to absorb K2 and so varying amounts of
K2 can be found in products such as liver,
meat, dairy and eggs. Another source is
food that has been altered by bacterial
fermentation, particularly hard cheeses
and the Japanese food natto (fermented
soya bean), which contains over ten times
the amount found in any other food.
Benefits of vitamin K2
The benefits of K2 have been well
researched in large European trials followed
over several years, with recent US attention
in cancer detection and prevention. The
studies demonstrate safety for children as
well as adults.
Prevention of osteoporosis and
improved bone health: Vitamin K2
is a powerful activator of the essential
bone forming protein called osteocalcin
that helps bind calcium to bone matrix
supporting bone mass and bone strength.
Long-term vitamin K deficiency may
lead to loss of calcium in the bone and
reduced quality of bone. Populations that
consume a significant amount of natural
Vitamin K2 keeps the
calcium in your bone
s and
out of your arteries,
reducing
the risk of osteoporo
sis and
heart disease.
vitamin K2 have stronger, healthier bones.
Unfortunately, the Western diet does not
contain sufficient vitamin K2 and the
majority of healthy people are therefore
vitamin K2 deficient. Researchers in the
Netherlands showed that K2 is three
times more effective than K1 in raising
osteocalcin. Japanese trials have shown K2
completely reverses bone loss and in some
cases even increases bone mass in people
with osteoporosis.
Cardio protective effects: Protein
research identified that matrix GLA
protein (MGP) associated with soft tissue
calcification is dependent upon vitamin
K for activation. MGP is the most potent
inhibitor of vascular calcification known,
and it is actively involved in recycling
calcium. Various studies on heart disease
patients determined calcification of the
arteries was the best predicator of heart
disease. Those whom had taken highest
amounts of K2, were 52 per cent less
likely to develop severe calcification of the
arteries, 41 per cent less likely to develop
heart disease and 57 per cent less likely to
die from it.
H E A LT H R E P O R T
MenaQ7®
MenaQ7® is the only clinically
researched vitamin K2
(as MK-7) for bone and
heart health, and the only
patented vitamin K2 for heart
health. The latest vitamin K2
technology by Norwegianbased NattoPharma ASA
(exclusive supplier of MenaQ7®),
is MenaQ7® PURE a natureidentical synthetic that delivers
a stable, efficacious and pure
MK-7 product. A bioequivalence
study from CARIM School
in Maastricht University has
shown that natural and synthetic
preparations are equivalent.
For post-menopausal women, increasing
calcium helps reduce bone mineral
density loss, but may be harsh on arteries.
Vitamins K2 and D3, involved in calcium
metabolism, work together to maintain
healthy bones and protect blood vessels
from calcifying, improving vascular
elasticity.
Cancer fighting effects: In 2010, The
American Journal of Clinical Nutrition,
published European findings stating
high intakes of K2 but not K1, lead to
reduced cancer risk as well as a 30 per
cent less chance of dying of cancer. In
2008 a German research group showed
that K2 provides substantial protection
from advanced prostate cancer, and in
2009 a subsequent study found positive
results with K2 and lung cancer.
A study funded by the US National
Cancer Institute found that those taking
higher levels of K2 reduce the risk of
non-Hodgkin lymphoma by 45 per cent.
Inflammation modulation: Chronic
inflammation can be the source of
many diseases including cancer, heart
disease and obesity. A study from the
Czech Republic found that vitamin K2
(specifically MK-7) prevents inflammation
by inhibiting pro-inflammatory markers
in the body.
Types of vitamin K2
There are a number of subtypes of vitamin
K2; based on their molecular structure and
the way they act in the body. The subtypes
range from menaquinone-4 through to
menaquinone-13. It’s menaquinone-7
(MK-7) that’s been clinically shown to
be highly potent. MK-7 is extracted from
natto and has significantly longer half-life
than other forms of K2, resulting in more
stable blood levels and longer lasting
effects in the body.
If you are taking warfarin or other
anticoagulant medications, do not take
vitamin K supplements without first
consulting your doctor.
Mary-Kay Harrison is a qualified nutritionist in Melbourne and
registered with Australian Natural Therapists Association, with an interest in health
research and writing. For consultations contact [email protected]
ISSUE 36 • 2014
9
H E A LT H R E P O R T
live long,
live well
A
ustralians are living
longer, but with this
the rates of chronic
disease have increased.
Biochemist, Ann Cattelan
shares some nutrition and
lifestyle tips to help you stay
healthy and age well.
According to a recent report by the
Australian Institute of Health and Welfare
(AIHW), Australians are living on average
25 years longer than a century ago. But as
10
ISSUE 36 • 2014
a result, there has been an increase in the
lifestyle-related chronic diseases; 63 per
cent of adults are overweight or obese; and
one in 10 Australians over the age of 65
has dementia. Chronic diseases including
diabetes, heart disease, cancer and mental
disorders continue to be the leading cause
of illness, disability and death.
It’s up to each of us to take responsibility
for our own health, because the reality
is no one else will do it for you! If you’re
nearing or have hit the half century mark,
then take the first step and book a doctor’s
appointment to tick off some health
checks you’ve been avoiding for years!
Check-ups for the
50+ age group
Full blood test to check major organs
are healthy – liver, kidney, heart,
thyroid etc
Blood pressure, blood cholesterol and
blood sugar levels
Healthy weight range assessment
Skin cancer checks
Bowel cancer screening
(faecal occult blood test)
Bone density scan
Pap smear, mammogram for women
(currently recommended every
two years but more frequently if
recommended by your doctor)
PSA blood test and prostate check
for men
Vision check with your optometrist
Hearing check with your audiologist
Dental and oral hygiene check with
your dentist
REFRESHINGLY
LOW CARB
REHYDRATION
Brain health
Digestive health
With age comes digestive disorders that weren’t present in
younger years. In particular, constipation is a common problem
in older adults, maybe due to the side effects of medication, not
enough water or not enough exercise. Try these suggestions:
continued over
Low carb electrolyte formula. High magnesium.
Replenish your body with a refreshingly low carb
electrolyte formula containing sodium and potassium to
assist rehydration and Meta Mag ® Magnesium to relieve
muscular cramping, aches and pain.
Always read the label. Use only as directed. If symptoms persist consult
your healthcare professional.
END4636 - 08/14 CHC70100 - 07/14
As we age, one of the biggest concerns is “I don’t want to lose my
marbles!” And really we are right to be worried, dementia now
rates as the single biggest cause of disability in older Australians
and if we continue at the current rate, dementia will triple by
2050. Here are some proven tips to protect against brain and
cognitive decline that are worthy of consideration:
Get moving: Physical exercise will do more for your brain and
cognitive health than a crossword! According to the University of
Georgia, 20 minutes of exercise daily will facilitate information
processing and memory. Not only that, it’s good for your heart
and your mood. A study from Stockholm demonstrated that
running had an antidepressant effect which was also associated
with cell growth in the area of the brain responsible for learning
and memory.
Stimulate your brain: So yes a crossword is also a good idea!
Take up a new hobby or learn another language, because mental
activity will help delay cognitive decline.
Take a cognitive health supplement: look for proven herbs
such as bacopa, ginkgo and curcumin. In a study conducted
at Southern Cross University, Lismore, Bacopa monnieri was
shown to significantly improve memory in healthy older
Australians. Curcumin, the active component of turmeric has
some interesting new research which indicates that not only does
it protect brain cells from damaging inflammation but it may
also reduce the formation of beta amyloid proteins thought to
play a role in the development of Alzheimer’s disease.
Eat well of course: It’s time to start treating your body
as a temple! Opt for few processed foods and favour instead,
antioxidant-rich foods – at the top of the list for your brain, eye
and skin health should be salmon, avocado, broccoli, blueberries,
raw nuts, coconut oil and green tea. As a special brain treat reach
for a square (or two, but certainly not the whole block!) of high
quality dark chocolate.
Available in Lemon Lime, Coconut,
Tropical Punch and Grapeberry flavours.
www.endura.com.au
ISSUE 36 • 2014
11
H E A LT H R E P O R T
Get moving: Exercise is important for
your gut health too!
Drink more water: staying hydrated
helps stave off constipation at any age.
Comprising of over 75 per cent water we
need at least a litre a day to keep acidity,
headaches, fatigue, cellulite, constipation,
dry skin, stones, acne and UTIs away.
Consume more fibre to help your
colon work better: A diet rich in low GI,
high fibre complex carbohydrates
like wholegrain cereals, oats,
legumes, fruit and leafy green
vegetables is recommended.
Fibre will reduce the risk of
chronic disease including
heart disease, diabetes and
cancer. If needed, supplement
with Melrose Positively Active
All Natural Fibre + Probiotic, a
combination of psyllium husk powder and
added probiotics to assist with regularity
and digestive health.
Take a digestive enzyme
supplement: Your body
can use up to 80 per cent
of its energy just digesting
food! Digestive enzymes,
which decline as we age, are
important for the breakdown of
food, and just might improve your
energy levels as well!
Eye health
As we age, our risk of developing
degenerative eye conditions
increases. One common eye
condition, age-related macular
degeneration (AMD), affects
one in seven people over the
age of 50 and is the leading
cause of vision loss in adult
Australians. Here’s how to help
preserve your eye health:
Take an eye health supplement
containing bilberries, lutein, zeaxanthin,
betacarotene and vitamin
A – packed with potent
antioxidants to keep the
eye capillaries and blood
flow strong. These powerful
antioxidants will also help
night vision, sun glare and visual
fatigue problems that often become
more pronounced with age.
Consume an antioxidant rich diet
to help fight free radical
damage: Include fruit and
vegetables of all colours
of the rainbow.
Eat more oily fish
or take a daily fish oil
supplement: fish oil
is loaded with essential
fatty acids, beneficial for
eye health.
Protect your eyes from the sun: when
outdoors, wear sunglasses with a high
level of UV protection.
A high strength, fridge-free
probiotic to support your
immune system and
50
maintain gut health
BILLION
Try Nutra-Life Probiotic 50 Billion. A high strength probiotic formula containing
50 billion colony forming units (CFUs) from 11 strains of probiotic bacteria to
help improve general wellbeing, support healthy immune function and maintain
general gut health. It may also assist in maintaining a healthy balance of gut
microflora following antibiotic use.
11
STRAINS
DRcaps™ delayed release capsule technology helps probiotic bacteria survive
the acidic stomach environment for release in the small intestine. This probiotic is
shelf stable when stored below 25˚C so does not require refrigeration - making it
perfect for keeping in your handbag, desk drawer or when travelling.
www.nutralife.com.au
12HOWARU
®
NL115_GM
the label. Use only as directed.
ISSUEAlways
36 •read
2014
is a trademark of Danisco A/S and used under licence.
CHC3407-03/14
Skin
health
If you’re looking for ways
to help reduce the signs
of ageing, then look to
nature for some of the
best ingredients to keep
your skin smooth and
youthful looking.
Try these suggestions
Drink a fresh juice daily.
Combine beetroot, blueberries,
strawberries, kale and water for
a skin brightening tonic. If you
don’t have a juicer, invest in one!
Fresh juices are great to boost
your energy, vitality and health!
The BioChef Living Juicer is
whisper quiet and preserves all
the goodness from the produce
so that the resulting juice can
be stored for up to 48 hours.
The gentle extraction nature
means that no friction or heat
is applied, so enzymes and
nutrients remain intact.
Take a daily astaxanthin
supplement to improve the
overall condition of your skin.
Derived from microalgae,
astaxanthin has been shown in
trials in both men and women,
to improve the appearance of
crow’s feet, age spots, skin
elasticity, texture and moisture
content.
Use Weleda’s Pomegranate
Firming Facial Care range, it’s
NATRUE certified and regular
use can help the skin become
firmer and smoother, minimising
the appearance of fine lines
and wrinkles. Pomegranate
seed oil is rich in punicic acid,
a potent antioxidant that helps
promote skin cell renewal and
regeneration.
Try jojoba oil, well it’s really
a wax, that can increase
skin suppleness by 50 per
cent. Research shows that
jojoba oil dramatically slows
the metabolism in skin cells,
effectively extending the life
cycles of individual cells and
insulating them against moisture
loss, oxidation and structural
breakdown (all of which cause
skin ageing). Check out the
Jojoba Company of Australia’s
extensive range of 100% pure
jojoba oil products.
Don’t forget – exercise, water
and fresh wholefoods are also
essential for optimal skin health.
Gift Packs
for Christmas
ΠPomegranate ΠCitrus
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certiĬeG naturaO anG entireO\
free from artiĬciaO ingreGients
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Available at Go Vita stores while stocks last.
www.weleda.com.au
Ann Cattelan is a biochemist, natural health advocate, health writer and educator, with over 29 years’ experience in the natural health industry.
ISSUE 36 • 2014
13
H E A LT H R E P O R T
IBS soluti
f you have tummy troubles you may be among the
20 per cent of Australians suffering from irritable
bowel syndrome or IBS. Naturopath, Caroline
Robertson, outlines a six step process to help your
stomach smile.
I
Stomach cramps, bloating, nausea, diarrhoea, constipation and fatty
stools are common IBS symptoms. But these can also occur with
inflammatory bowel disease, thyroid disorders, candida, giardia and
colon cancer, so it’s best to visit your healthcare professional for
a diagnosis. Also IBS can continue indefinitely if mismanaged.
Six steps to IBS relief
The key to overcoming IBS is the discipline to avoid allergens,
eat mindfully, relax and take appropriate complementary
medicines consistently. All my IBS clients have benefitted
from the following six step process.
1
Exterminate aliens
Remove parasites, amoebas, fungus and toxins
contributing to gut inflammation and intestinal
permeability with a combination of wormwood,
black walnut hulls, grapefruit seed extract,
barberry, gentian and pumpkin seeds. Ask a Go
Vita health specialist for the best product for you.
2
Cleanse the colon
Next flush out toxins with magnesium oxide for
two consecutive nights. Then take aloe vera juice for a
week. This mild laxative softens stools, heals gut lining and
removes residual candida. It’s anti-inflammatory and immuneboosting qualities also reduce gut sensitivities seen in IBS.
3
Eliminate allergens
Every IBS sufferer has particular food foes. Along with food allergy
testing, an easy and accurate way to identify allergens is to remove
them from your diet for a week and reintroduce them with awareness.
Common irritants include lactose, gluten, legumes, brassicas, yeast,
corn, soy, nuts, colours, preservatives, corn, fatty foods, carrageenan,
artificial flavours and sweeteners.
Stimulants should be reduced including cigarettes, caffeine, cocoa,
chili and alcohol.
Sugars tend to feed IBS. A low FODMAP diet has been shown to
reduce IBS symptoms by 60-80 per cent. For a complete list go to
livinghappywithibs.com and select low FODMAP food list.
4
Focus on what you eat and how you eat
The following foods enhance absorption, evacuation and minimise
post meal moans.
14
ISSUE 36 • 2014
NATURAL AUSTRALIAN
SKIN CARE THAT WORKS
ons
Peppermint leaf as tea, oil or capsules,
has been shown to reduce every
symptom associated with IBS.
Slivered ginger root soaked in apple
cider vinegar promotes digestive
enzymes and stops immune system
hyperactivity.
Fibre intake builds beneficial bacteria
but too much can trigger diarrhoea and
too little bogs up bowels. Soluble fibre
soaks up liquid in your intestines,
helping to prevent diarrhoea. Insoluble
fibre in the stems of broccoli and
cauliflower can be too irritating though
blending them makes them more
absorbable. Try soluble fibre sources
such as dates, prunes, figs, carrots,
squash, sweet potato and zucchini.
Lubricate your gut lining with flax seed
oil for softer stools. If you get
constipated try psyllium as a bulking
laxative.
Probiotic foods like miso, tempeh,
yoghurt, dosha and sauerkraut banish
bad bacteria and heal the gut.
Prebiotic rich foods such as bananas,
garlic, honey and asparagus fertilise
probiotic flora.
Fruits are less likely to ferment when
eaten alone and before 6pm. Try papaya,
rich in papain, an enzyme that powers
protein digestion and pineapple which
contains anti-inflammatory bromelains.
Sprouts are alkalising and alive with
abundant enzymes which improve
digestion.
Bitter foods before a meal such as
bitter melon boost digestion, banish
bloat, and digest fat.
Add anti-gas herbs like cumin, dill,
mint and ginger to dishes.
5
Heal your gut
There are a number of complementary
medicines important for gut health:
Turmeric: A UK study over eight weeks
found anti-inflammatory turmeric gave
a 60 per cent improvement in IBS
symptoms.
Fish oil: EPA and DHA omega-3 fatty
acids at 2gm daily help lubricate the
How you eat is
as important as
what you eat
Try these tips
Don’t eat after 6pm or three
hours before bed
Sit in an upright posture,
breathing deeply
Take digestive enzymes
with each meal
Chew each mouthful 20
times, limiting talking
Sip warm water
Take a stroll after dinner
Try to burp
100% natural
baby oil
with jojoba from our
farm and organic oils
Moisturiser
Cradle Cap
Massage
Nappy Rash
Bath Oil
Skin Irritations
Gently massage your
stomach between meals
digestive tract and reduce inflammation.
Boswellia: Boswellia is a powerful antiinflammatory herb that can eliminate
inflammation completely. Studies show
80 per cent of the people taking boswellia
had their IBS and colitis symptoms
disappear.
Slippery elm: This soothing mucilage
heals gut inflammation and softens stools.
Probiotics: Lactobacillus plantarum,
Bifidobacterium infantis and Saccharomyces boulardii improve abdominal pain,
bloating, stool frequency and constipation
at 20 billion per dose. Probiotics reinforce
the intestinal wall, decreasing permeability,
inflammation and bacteria, they also
stimulate immunity.
6
Dissolve stress
IBS sufferers often hold tummy tension.
Therapies like meditation, yoga, craniosacral,
acupuncture and reiki are recommended.
Regular exercise is also important. Taking
a daily quality multivitamin and mineral
supplement can help avoid deficiencies that
may accompany IBS.
Naturopath Caroline Robertson offers consultations, health retreats and
guided meditations www.carolinerobertson.com.au
www.thejojobacompany.com.au
15
ISSUE 36 • 2014
H E A LT H R E P O R T
Natural
for your weight l
ooking to drop a
few kilos? Here,
naturopath and
medical herbalist Paul
Keogh summarises half a
dozen natural weight loss
ingredients you need to
know about.
L
Effective, healthy weight loss requires a
combination of improving your diet and
increasing the amount and intensity of
physical activity you do.
Luckily, a number of natural ingredients
can support your hard work by reducing
your appetite, enhancing your body’s
ability to burn fat, and supporting healthy
blood sugar balance – among other actions.
Read on to learn about some of the herbs
and nutrients backed by the strongest
traditional and scientific evidence.
Green tea
Green tea
contains
a group of
antioxidants
called catechins,
which may have
several benefits for weight loss.
For example, research demonstrates
that when used alongside a caloriecontrolled diet and regular exercise, taking
approximately 625mg green tea catechins
daily in combination with a small amount
of caffeine (39mg) can significantly reduce
body weight, total abdominal fat area, and
subcutaneous fat.
In addition, the catechins in green
tea are potent antioxidants that may be
beneficial during times of high metabolic
activity (such as periods of weight loss
16
ISSUE 36 • 2014
and/or strenuous exercise) by helping to
scavenge free radicals, reduce oxidative
stress and promote normal fat cell function.
In traditional Chinese medicine
(TCM), being overweight tends to be
characterised by an excess of Dampness,
often accompanied by excess Heat. Many
people who struggle with their weight will
be familiar with the resulting symptoms,
which may include mental and physical
fatigue, sluggishness, bloating, sugar
cravings and digestive problems.
With its cooling and bitter properties,
green tea is attributed with an ability to dry
up Dampness, promote the elimination of
fluid retention and enhance digestion making it ideal for use as part of a weight
loss program.
Green coffee
Like the catechins in green tea, unroasted or
green coffee beans standardised to contain
chlorogenic acids (CGA), may enhance
your body’s ability to burn fat for energy.
In a clinical trial involving overweight
people, taking 350-750mg of CGA per day,
it was shown to significantly reduce body
weight, BMI and body fat percentage.
Green coffee chlorogenic acids also slow
down fat and glucose absorption and help
maintain healthy blood sugar levels.
Importantly, the research indicates that
these higher doses are up to 60 per cent
more effective than products containing
lower doses of CGA (eg. 190mg per day).
From a traditional Chinese viewpoint,
the energetic properties of green coffee
may play an additional role in its effects on
weight loss by helping to release Dampness,
Heat and stagnant Liver Qi.
Garcinia, HCA and garcinol
Garcinia cambogia and Garcinia quaesita
have become popular weight loss
ingredients over the last couple of years.
However, it’s important
to be aware that
not all garcinia
supplements are
the same.
To
enhance
your weight loss
efforts, look for a
product containing
standardised levels of
hydroxycitric acid (HCA), which is derived
from the rind of the garcinia fruit and has
been shown to reduce appetite and inhibit
the formation of body fat when taken in
doses of 1,200-1,800mg per day for two to
three months (ideally at a dose of 400mg
taken three times per day before meals).
Your supplement should also contain
an additional compound called garcinol
in standardised amounts to increase
the bioavailability of HCA and further
support weight loss, body fat reduction and
appetite suppression, while also improving
lean body mass.
Cinnamon
Cinnamon has been
used medicinally for
more than 4000 years,
and amongst other
uses has traditionally
been used to aid blood
sugar management.
Research has shown that a standardised
extract of cinnamon rich in polyphenols
may support weight loss efforts and help
maintain healthy metabolic function
by supporting the normal actions of the
hormone leptin (sometimes referred to
as ‘the satiety hormone’ because it helps
regulate sensations of hunger).
H E A LT H R E P O R T
support
oss efforts
Chromium
Chromium plays a critical role in glucose metabolism
and blood sugar maintenance, and people with
low levels of this vital trace mineral may be at
increased risk of becoming overweight or
developing blood sugar problems or high
cholesterol or triglyceride levels.
When thinking about weight loss, it’s
important to be aware that chromium
levels may be depleted in people
whose diets contain large quantities
of sugars and/or carbohydrates and
in those who regularly engage in
aerobic exercise.
Gymnema
In Ayurvedic medicine, gymnema
has a long history of use in the
management of blood sugar problems.
It may reduce sugar cravings and
the perception of sweet tastes when
chewed, and consequently decrease
calorie consumption. It may also help
healthy people maintain healthy blood
sugar balance. In one small study involving
overweight people who also consumed a caloriecontrolled diet and exercised regularly, taking HCA in
combination with gymnema and chromium was more
effective for weight loss than taking HCA alone.
Black pepper and piperine
Black pepper is highly regarded in Ayurvedic medicine,
and a compound called piperine is considered largely
responsible for its therapeutic effects, having the ability
to induce feelings of fullness (satiety) and enhance the
bioavailability of some other therapeutic substances.
Studies suggest that when taken in high doses, piperine
may act on receptor sites in the brain to decrease appetite and
increase energy expenditure, ultimately helping to reduce
body fat and blood lipids - however more research will be
required before we know the exact effects of this compound.
From the perspective of TCM, black pepper may be
beneficial for weight loss by expelling Dampness and
stagnation and helping to calm Liver Qi.
Putting it all togeth
er
So, how can you co
mbine all these
ingredients to support
your caloriecontrolled diet and ex
ercise program? Try
taking appetite-supp
ressing and metaboli
c
regulating ingredients
such as garcinia,
HCA with garcinol, gy
mnema and cinnamo
n
before meals to help
you resist the urge to
over-eat and prime yo
ur metabolism. Then
promote fat and calor
ie burning after meals
by taking thermogen
ic ingredients such as
green coffee and gre
en tea.
Paul Keogh is the executive and technical director for Global Therapeutics P/L trading as Fusion Health.
Paul is a qualified naturopath and medical herbalist with 25 years combined experience in clinical
practice and the development of integrated Chinese and western herbal medicines.
ISSUE 36 • 2014
17
LIVE WELL
is baby oil
bad for babies?
t seems surprising that
a product supposedly
formulated for babies
might not actually be
good for them! Go mag
investigates the apparent
contradiction.
I
Baby oil is primarily mineral oil with
perfumes added to make it smell nice!
Mineral oil is commonly used in numerous
personal care products from lip balms
to moisturisers and hair care products.
Some might argue that the reason for
using mineral oil is more about keeping
costs down rather than it having any real
benefit for skin health.
You see the controversy exists, because
mineral oil is a petroleum by-product
containing hydrocarbons which can be
damaging to the stomach and lungs if
ingested or inhaled. While this is unlikely
to happen, there are reported cases in the
US of infants suffering permanent brain
damage after inhaling baby oil. This in
part lead to the US Consumer Product
Safety Commission making child-resistant
18
ISSUE 31
36 • 2013
2014
packaging mandatory on all oily products
which contain hydrocarbons.
Topically mineral oil does soften the
skin in the short term, but it can’t penetrate
the skin because its molecules are too large
to be absorbed, so it simply remains on
the skin’s surface. For oily skin this can be
a problem. Also for babies who may have
been coated from head to toe in mineral
oil, their little hands and feet may end up in
their mouth so there is some chance the oil
can be ingested. In addition, the fragrances
added to the baby oil can often be harsh on
baby’s sensitive skin, especially in babies
with eczema or skin allergies.
As far as questions about the long
term safety of mineral oil, it appears these
reports are based on information about
industrial-grade mineral oil rather than
the highly refined mineral oil used in the
cosmetics industry.
However, while controversy remains
over the use of mineral oil, it might be wise
to choose more natural oils for your baby’s
skin. Remember that whatever you put on
their skin will be absorbed and circulated
via the bloodstream around their body,
so it makes sense to apply nourishing oils
that provide goodness to the skin.
WHERE WISDOM
MEETS
HEALTHY
WEIGHT LOSS
dle cap
Baby oil and cr-toa-tre
atment
Fusion® Health supplements bring together the ancient
recorded traditions of Chinese and Ayurvedic herbal remedies
with modern western herbal medicine. These complementary
products support healthy weight loss in conjunction with a
balanced, calorie-controlled eating plan and regular exercise.
been the go
For years baby oil has
ar
cap. Mild cases appe
for new borns’ cradle
re
mo
f,
ruf
nd
da
looks like
as flaky, dry skin that
ck,
thi
,
ish
d by yellow
severe case are marke
es. The American
tch
pa
sty
cru
oily, scaly or
s now says that baby
Academy of Pediatric
as helpful as first
(mineral) oil may not be
d cause scales to
thought and may indee
re effective
build up. Safer and mo
conut or jojoba oils.
alternatives include co
Jojoba oil is one such oil (it’s actually a wax!)
that is highly compatible with baby’s skin. It
is gently cold pressed from the jojoba bean,
so it’s not a nut-based oil, which could prove
difficult if a nut allergy is present. The thing
that stands jojoba apart from other oils is that
the jojoba wax is chemically identical to the
protective wax produced in baby’s own skin and eyes. As far as
we know the jojoba plant is the only plant in the world known
to produce this wax. The jojoba oil leaves the skin’s pores open
and functioning to allow the wax to absorb into the baby’s skin
and deeply moisturise, soften and soothe the skin and scalp.
The Jojoba Company Baby Oil contains soothing,
hypoallergenic, natural jojoba oil as its main ingredient and
because the jojoba wax is naturally stable, it does not require
the addition of a preservative.
1 tablet before meals: 1 tablet after meals:
Fusion® Health Weight Loss Fusion® Health Weight Burn
This formulation with hydroxycitric
acid derived from Garcinia may
assist weight loss by suppression of
the appetite*. It may also assist in
maintaining healthy metabolic function,
weight* and body fat composition
*As part of a calorie controlled eating plan and regular exercise.
High potency, standardised extracts
of green tea and green coffee promote
fat and calorie burning to help reduce
body fat percentage and BMI*. May
also assist weight loss by supporting
healthy glucose metabolism in healthy
individuals.
Experience the best of both worlds from Fusion® Health
fusionhealth.com.au
Australian owned. Manufactured in Australia from imported ingredients. Laboratory
purity and potency.
ISSUEtested
31 for
• 2013
Use only as directed. Always read the label. Fusion® Health Weight Burn and Fusion® Health Weight Loss – tablets.
CHC43492-06/14
19
super
et more bang for
your nutritional
buck with super
foods. Go Vita has 10
favourite super foods, all
of which pack a punch in
the health, wellness and
nutrient stakes.
G
A super food is a goodie bag of naturally
occurring nutritional benefits. They’re
packed with nutrients and antioxidants
that boost your health and help ward off
diseases. So what makes a food super?
It’s because super foods have an extra
kick, or a higher nutritional benefit than
their ‘regular’ counterparts. The added
The Natural Advantage
20
ISSUE 36 • 2014
LIVE WELL
charge your diet
nutritional boost in super foods translates
to health benefits beyond that of basic
nutrition, so rather than just providing
basic nutrients, super foods have some
potent health benefits to boot; they may
lower blood cholesterol, help manage
diabetes or reduce the risk of chronic
diseases. Whichever way you look at it,
super foods can supercharge your diet.
1
Berries
Berries have to be one of the most
versatile – and delicious – foods on earth.
And they just happen to be a brilliant source
of polyphenols, in particular anthocyanins
and micronutrients. It’s the anthocyanins
that are especially beneficial in improving
heart health and reducing cholesterol.
According to American research published
in Nutrition Review, aronia berries,
otherwise known as chokeberries, have
approximately three times the
amount of anthocyanins as
blueberries.
Supercharge your diet:
Snack on berries, add
them to salads, cereals
or smoothies. Aronia
berry concentrate can be
added to water for a drink,
guaranteed to boost your
daily antioxidant levels.
2
Cacao
Cacao contains over 600 antioxidants
– in fact, it has 11 times the amount of
antioxidants as blueberries and 16 times
the amount as goji berries. As reported in
the Netherlands Journal of Medicine, cacao
has large concentrations of flavonoids,
epicatechin, catechin and procyanidins
as well as minerals such as potassium,
phosphorus, copper, iron,
zinc and magnesium.
Supercharge your diet:
Consider adding organic
raw cacao powder to smoothies
or as a base for an iced chocolate.
3
Curcumin
For centuries turmeric has been
used as a spice in Indian cooking, but
in recent years it’s being hailed as a new
super power in the health world. More
continued over
ISSUE 36 • 2014
21
LIVE WELL
specifically curcumin, an active constituent
of turmeric has been isolated and it’s clear
that this component is a powerful antiinflammatory and potent antioxidant.
According to evidence published in the
Journal of Alternative and Complementary
Medicine curcumin may help reduce
inflammation, which is connected to
a number of chronic diseases from
diabetes to heart disease and
arthritis to Alzheimer’s disease.
Supercharge your diet:
Organic curcumin powder
can be mixed through
smoothies or yoghurt.
4
Coconuts
According
to
the
Coconut Research Centre
in the US, coconuts are a
good source of antioxidants,
and are loaded with minerals
and vitamins. While in the past
Live Long
Nature’s Goodness products contain
the best ingredients, techniques and
formulations available.
Naturally good for you.
ARONIA JUICE CONCENTRATE
‡5LFKLQDQWLR[LGDQWVWLPHVJUHDWHUWKDQ$FDL%HUU\
%OXHEHUU\RU%ODFNEHUU\
‡5LFKLQIODYRQRLGVDQGSDFNHGZLWKvitamins
www.naturesgoodness.com.au
22
Always read the label. Use only as directed. If symptoms persist consult your
healthcare professional. To be used in conjunction with a healthy diet and exercise.
ISSUE 36 • 2014
coconut oil was given a bad name due to the
fats it contains, it is now recognised that the
medium chain fats in coconut oil are actually
good for your heart! The oil and other byproducts, such as flour and water, have
been said to reduce blood pressure, boost
the immune system, improve digestion and
improve the condition of skin and hair.
Supercharge your diet: Eat the flesh of
coconuts, drink the water, cook with the
sugar, milk, cream and oil, pour the syrup
on your pancakes or use coconut aminos
instead of soy sauce!
5
Nuts
Nuts are nutrient dense and are excellent
sources of essential fatty acids. Spanish
research reports that nuts have great heart
health properties and help reduce
inflammation and cholesterol. Based on the
Oxygen Radical Absorbance Capacity or
ORAC scale, which measures antioxidant
levels and how effective they are at absorbing
those free radical nasties,
nuts are swimming with
antioxidants. Pecans
top the chart, followed
by walnuts, hazelnuts
and almonds. Opt for
unsalted, unroasted
varieties.
Supercharge your diet: Add nut
meal to smoothies, snack on nuts,
sprinkle them over cereal or in salads. To
minimise your exposure to nut-related
insecticides purchase organic nuts.
6
Salmon
Salmon is an excellent source of
omega-3 fatty acids that help reduce
the risk of heart disease, can ease the
discomfort of arthritis and boost your
brain health and function. Salmon is also
a good source of vitamins such as B12, B6,
D and thiamin.
Supercharge your diet: Barbeque,
roast or pan fry and serve with vegies.
7
Quinoa
Quinoa is a nutritional
powerhouse as it is high
in antioxidants, fibre and
protein. Brazilian research
published in the Journal
of Medicinal Food believes
that it can even help manage
type 2 diabetes. It also gives
your body a good mineral boost as
it has high levels of iron, magnesium and
manganese.
Supercharge your diet: As a
substitute for rice, eat with curries or add
to salads.
8
Broccoli
Broccoli is loaded with vitamin A, B9,
C and K. It also contains the phytonutrient
indole-3-carbinol, which according to
American research in Integrated Cancer
Therapies can help protect against
cancer, and Hawaiian research in
the Journal of Nutrition found
that broccoli can ward off
heart disease as it reduces
the secretion of LDL (bad)
cholesterol particles and
decreases the production of
fat compounds.
Supercharge your diet: Eat
it raw, throw into stir fries or steam.
9
Green tea
Studies suggest
that green tea
consumed regularly
over time, may offer
a degree of protection
against many chronic,
degenerative
diseases
including heart disease and
cancer, as well as reduce oxidative stress,
insulin resistance and hypertension. It
contains ECGC, a powerful antioxidant
and tops the ORAC scale when it comes
to tea. Green tea has also been shown to
enhance weight loss, and stimulate the
fat cells to burn stored fat for energy –
it can reduce body weight, BMI, waist
circumference and body fat levels.
Supercharge your diet: Switch from
coffee to green tea! For a more potent
dose of green tea, concentrated green tea
powder can be added to water or juice.
10
Oats
The health benefits of
consuming oats are never
ending! Not only to they
reduce cholesterol, they
can also lower blood
pressure – both of which
helps reduce risk factors
for heart disease, but
eating oats can also reduce
your risk of diabetes, ease
digestion problems, reduce the
risk of inflammatory bowel disease, colon
and stomach cancer.
Supercharge your diet: Roast oats to
make your own muesli, or simply have
porridge.
Simone McClenaughan is a freelance writer with a personal interest in
health, wellness and lifestyle issues. She was formerly the features editor of
Weight Watchers magazine. [email protected]
active Kids
need real food!
Active kids need real food! They need
healthy proteins, fats and good sources of
carbohydrates to feel good and perform
well, think clearly, avoid fatigue, illness and
long term health issues.
Protein Energy Balls are a quick, easy
and healthy snack every family can make,
packed with all the nutrients every busy
body needs. And they are not just for the
kids, the whole family will benefit by having a
power p
packed snack for work and home.
p
Protein Energy Balls
Ingredients:
• 2 cups almond
meal
• 12 Medjool dates
• ½ cup goji berries
• ½ cup shredded
coconut
• ½ cup chia seeds
• 2 tbsp coconut oil
tional)
• 2 tbsp protein powder (op
ini
tah
p
tbs
2
•
• agave syrup or honey
ients in
Method: Place all dry ingred
ded.
blen
l
wel
il
a food processor unt
ve/
aga
ugh
eno
just
Add tahini and
se
den
es
om
bec
e
tur
mix
so
honey
er.
eth
tog
ks
and stic
Roll into balls in
extra desiccated
coconut. Store in
the fridge. Makes
approx. 15.
Recipe from
The Lunchbox
Revolution (sold
at Go Vita)
Mona Hecke is a qualified naturopath, author and nutrition specialist. More recipe ideas
can be found at www.thelunchboxrevolution.com.au Or www.aussiehealthgirl.com
LIVE WELL
animal or
vegetable
which protein
powder is for you?
hether you’re
trying to lose
weight, studying
for exams, vegetarian,
recovering from illness or
trying to maximise your
muscle recovery, selecting
the right source of protein
will help you greatly.
Naturopath, Anastasia
Zafiropoulos investigates.
W
For many people dietary protein is
sufficient for their needs, however there
are times when protein supplementation
is necessary. Deciding on which protein
source is best for you is the first step:
Whey protein
Whey protein is by far the most popular
protein powder in Australia. Whey is a byproduct of cheese manufacture. There are
several types of whey protein including
whey protein concentrate (containing
low levels of fat, carbohydrates and
lactose) and whey protein isolate (further
processed to remove all the fat and lactose
- usually at least 80 per cent protein).
Whey protein isolate is absorbed quickly
and has a high percentage of protein, due
to the fat and carbohydrate content being
largely removed, while whey protein
concentrate contains protein fractions
and immunoglobulins which have
proven immune-boosting properties. A
combination of isolate and concentrate
is ideal, for example Balance 100% Whey
Natural, the ultimate protein source to
meet the heavy demands of training,
whether to help improve recovery or
build lean muscle or both. This advanced
low-carbohydrate formula blends whey
protein concentrate and isolate to deliver
22g of protein per serve. It’s an all-natural,
high protein, low carb shake powder
with no artificial sweeteners, flavours,
preservatives or colours. And what’s more
it’s gluten free!
Vegetable protein
While whey protein does have the benefit
of providing a complete amino acid profile,
it is not for everyone due to the dairy it
contains. It is not suitable for vegetarians
or people with food sensitivities. For these
people there are a growing number of
plant based protein powders including
pea, rice and soy. Unlike animal proteins,
these plant proteins provide both fibre and
phytoestrogens. On the downside, plant
Onno Behrend ... Everyone’s cup of tea
Peppermint tea in the morning
wakes up your digestive system
Natural green tea mid
morning hydrates your system
24
ISSUE 31
36 • 2013
2014
Rosehip acts as an
afternoon pick-me-up
Camomile relaxes and calms
your mind in the evening
also available in LEMONGRASS and FENNEL • ALL NATURAL • NOTHING ADDED • TASTES GREAT • GOOD FOR YOU TOO!
Protein energy
smoothie
• 1 tsp coconut oil
proteins are incomplete proteins – they don’t
contain the full spectrum of amino acids.
The branched chained amino acids leucine,
isoleucine and valine in particular are in low
levels in vegetables and these are important
for muscle fatigue and recovery. Some plantbased protein powders combine a variety of
plant sources so as to correct for this. There
are exceptions to the rule, for example Vital
Protein contains pisane isolate extracted
naturally from the giant golden pea. These
peas not only contain all the essential amino
acids but they do so at good levels, delivering
88 per cent protein. The natural extraction
process of pisane also ensures the isolate is low
in anti-nutritional factors, a common issue
in peas, removing any potential digestive
issues such as flatulence. It’s also wheat and
gluten free, making it an ideal option for
celiacs or those suffering with allergies and
inflammatory digestive complaints.
• 1 tsp LSA (linseed
,
sunflowers and alm
onds
)
• 1 banana
• 1 handful mixed
berries
• 25g protein powd
er
Blend with
almond or
oat milk or
coconut
water.
Protein is essential
for good health
The right level of protein in your
diet will help your body to:
Recover quicker after exercise
Support muscle recovery after
exercise and tone up
Balance blood sugar and stave
off carbohydrate cravings
Feel fuller after eating, and stay
fuller for longer
Improve digestion by increasing
nutrient absorption
Maintain steady energy levels
(reduce fatigue)
Support healthy memory and
sleep patterns
Rebuild and repair all kinds of
tissue from bones to joints and
skin
Maintain a healthy immune
system (particularly for those
who suffer frequent infections)
Maintain healthy hair, skin,
nails and eyes
Anastasia Zafiropoulos is a naturopath working at Go Vita Sans Souci, where you cann
book in for iridology or naturopathic consultations.
Get back to nature
FREE
SHAKER
With Every Balance
100% Whey Natural 1.5kg
(Vanilla or Chocolate)
purchase*
www.balancesportsnutrition.com
ISSUE
*While
stocks36
last.• 2014
25
IN PROFILE
arnica to
ports enthusiasts,
parents and anyone
who routinely
experiences the aches,
sprains and bruises of
everyday life should
consider keeping some
arnica in the first aid box.
S
A well known remedy for bruising and
tissue trauma, the herb arnica, native to
Europe, is a member of the sunflower family
and contains helenalin, a sesquiterpene
lactone with powerful anti-inflammatory
properties.
When trauma occurs within the
body its natural defence is to create
inflammation which, although
painful, is part of the healing process.
A typical pharmaceutical line of attack
would be to use anti-inflammatory
medication to help deal with inflammation
and pain, possibly in conjunction with
pain killing medication. While antiinflammatory medication has both pain
killing response and reduces inflammation,
medication for pain acts on the brain to
deceive us into not feeling it, but actually
does little to help with healing.
Arnica, on the other hand, is believed
to assist the body in dealing with and
eventually recovering from the trauma
naturally. Records show arnica’s medical
use dates back to the 1500s when it became
favoured by European physicians who
may have taken a lead from the peoples of
the Americas, who had long administered
the plant for treating painful sprains, sore
muscles, joints and insect bites. Arnica
Caution: Contains 27mg caffeine and Polygonum Cuspidatum. Use only as directed. Not to be used by children under 2 years without medical advice.
Consult your physician if symptoms persist or before use if pregnant.
26
the rescue!
helps to disperse trapped fluid from joints and
muscles, assisting with reduction of swelling,
while the anti-inflammatory and anti-bacterial
qualities it possesses assist in the healing process.
It is believed 16th Century mountain climbers
chewed fresh arnica leaves as a preventative
measure against potential aches and pains from
bumps and falls.
In trials using rugby players and children to
assess the effectiveness of remedies on bruises,
an assortment of treatments were administered.
Among the remedies were sports compresses,
antioxidant injections, painkillers, vitamins and
arnica which was taken orally, as well as applied
topically. Arnica proved to be among the most
effective options in most cases. Applied topically
it is said to have worked well on minimising
bruising and swelling, while orally it also helped
the patient cope with shock.
It is not unusual for athletes to use some
form of arnica to help recover from muscle
strain and speed recovery after working out.
While it has been around a long time,
arnica’s uses are still being unveiled and it
is becoming increasingly popular as a postsurgical treatment. Used in everything from
dental work to childbirth, arnica’s therapeutic
properties are thought to be valuable in helping
the body to cope with the trauma of surgery, as
well as to reduce post-operative pain, swelling
and bruising.
Arnica can be applied topically in gels,
salves and creams. It should not be taken
internally except as a homeopathic remedy,
which may be tablets, liquids and sprays.
Do not use on broken or burned skin.
So from bruises, sprains and strains
to removing shock and speeding
healing, arnica has earned its place
in your first aid box!
Adapted from Go Magazine November 2013, Arnica – when
life gets tough.
All Natural Fibre + Probiotic
A combination of psyllium husk powder with added probiotics, Postivitely
Active helps maintain healthy digestive function, is made with all natural
colours and flavours, is gluten free and suitable for vegetarians and vegans.
For more information log onto www.melrosehealth.com.au
CHC 70213-10/14
ISSUE 36 • 2014
Use only as directed, always read the label.
27
Eze into it
– naturally
want
I
TA
ARN
C
C
TAIN
NA
ON
raving calm in
your life? You’ll
be delighted
to know that just
‘doing nothing’ might
be the solution! Yoga
instructor, Bronni
Page explains.
S•
•C
calm?
just do nothing!
A MON
FIND US ONLINE —
BRAUER.COM.AU
Homeopathic product based on
traditional evidence.
+Always read the label and use only as directed.
28
ISSUE 36 • 2014
If symptoms persist, see your healthcare professional.
CHC43553-06/14
Been acting like a teenager again?
It’s great to feel young at heart with
plenty of energy for life, but when you
overdo it, your body subtly reminds you
that you’re not 18 anymore: muscle
aches and pains and perhaps some
little twinges in your knees.
It helps to ease into the activities you
enjoy — start gently, warm-up and
cool-down. But when you do forget
to act your age, Brauer ArnicaEze
Arnica range+ can help. Containing
homeopathic Arnica montana, this
natural ingredient is traditionally
used to temporarily ease sore, aching
muscles, sprains and strains.
Brauer. Your body’s choice.
In Restorative Yoga practice, there is very
little physical movement. An outside
observer may think participants are just
lying about, snoozing, ‘doing nothing’.
But really, the stillness and quiet of
this practice encourages deep healing,
relaxation and renewal.
The poses practiced are primarily
floor-based, and participants are invited
to linger over comfortable props such as
bolsters, blocks and blankets in passive
yoga poses for 5-20 minutes. These long
holds, teamed with a quiet environment
and the support of the yoga equipment
give mental and physical tensions
permission to subside. In addition, these
conditions help activate the ‘rest and
digest’ branch of the body’s nervous
system. This serves as a wonderful counter
to the ‘flight or fight’ mechanism, which
many of us have set to over-drive due to
the busy pace of our lives.
Similar to an active yoga practice, a welldesigned sequence of calming restorative
poses also aims to move the spine in all
directions – backwards, forwards, laterally
and twisting, facilitating good spinal
health. Many of these gentle movements
can also help with digestive function and
promote better breathing and respiratory
health.
Your guide to a restorative yoga pose
Try ‘Legs up the wall’ for a full body/mind
refresh. The reversed blood-flow from
toes to torso particularly benefits tired
legs and the back is positioned nicely for
rest and length.
1. Clear some space and sit side-on to
a wall so one shoulder and hip are
almost touching it.
2. Take the opposite shoulder to the
floor.
3. Roll onto your back and swing your
extended legs up the wall.
4. Rest your head on a pillow for extra
comfort, and cover your eyes with a
cloth or eye pillow.
5. Stay for five minutes or longer.
6. Enjoy ‘doing nothing’ while your body
and mind receive a blissful, soothing
treat!
Bronni Page teaches Restorative Yoga classes where students are encouraged
to find their inner calm, and feel amazing! www.bronnipageyoga.com.au
NEW from Go Vita
NutriVital
certified
organic
raw cacao
Containing over 700 compounds
raw cacao boasts the highest
polyphenol content of all foods. Polyphenols are a
group of antioxidant rich substances that help protect
the heart, prevent cellular damage, and keep you
looking young!
NutriVital Raw Cacao powder is:
✓
✓
✓
✓
✓
✓
100 per cent certified organic and raw
Low fat – 10-12 per cent fat content
Natural and non-alkalised (ie has a richer flavour)
Fair trade
Vegan
Gluten
free
Xlear nasal sinus
care spray Gtrreaavettilal
®
New Xlear® is a soothing and moisturising
essen
all-natural nasal spray that promotes upper
respiratory health. Used daily, this xylitol nasall
spray not only hydrates the sinuses, but also
washes away airborne contaminants and
pollutants. Xlear® is clinically proven to be
helpful, and ENT (ear, nose and throat) doctors,
allergists, paediatricians, dentists, and other
health care practitioners in over 20 countries
are actively recommending Xlear® Sinus Care
Spray to their patients.
Xlear™ Nasal Sinus Care helps by ensuring
harmful bacteria don’t attach to your nasal
passage walls, and it helps the body’s natural
cleansing process – ideal for long haul flights!
Nutra-Life
WHOLE+
fermented
superfood
A wholesome and nourishing formula that combines potent superfoods
with the power of advanced food fermentation to support optimum vitality
and wellbeing.
Synergistically blends over 23 nutrient rich, plant-based energising
ingredients
Contains 75 per cent fermented ingredients, to improve overall health
through increased bioavailability of nutrients and antioxidants
Promotes healthy bacteria in the intestinal tract,
to encourage and restore intestinal balance
pH balancing formula
Vegan friendly
No genetically modified (GM) ingredients
High source of fibre
Easily digested and absorbed
Now available in convenient single serve sachets.
NEW NutriVital
memory and
cognition
NutriVital Memory and Cognition
contains Bacomind™ a clinically
trialled extract of Bacopa monnieri
(brahmi) which may assist with
memory function in healthy older
adults. Memory and Cognition also
contains ginkgo which aids mental
alertness and helps maintain healthy
cognitive function as well as other
herbs that support the health and
functioning of the nervous system.
Always read the label and use only as directed. If
symptoms persist consult your healthcare professional.
CHC70195-10/14
ISSUE 36 • 2014
29
Go Guide
how to add an
antioxidant boost
to your day!
t
G rei fat
g ea
id
One of the most researched super foods on the
planet is turmeric and while adding more of this
colourful spice to your cooking is a great start, we now
know that many of its antioxidant and anti-inflammatory
super powers are due to the three per cent curcumin it
contains. Certified Organic Bio-Grape Bio-Curcumin
95% contains the bio-active curcumoids extracted from
organic turmeric and concentrated to 95 per cent as an
ultrafine powder, to assist with absorption. A half metric
teaspoon is equivalent to 15 teaspoons of turmeric
powder and the good news is, it has no taste, so you
can add it to smoothies, yoghurt or cereal for a daily
antioxidant boost.
vegan makeup
for your hair
Cover greys and regrowth in 60 seconds
Is there anything this product doesn’t do? Ambiance 100% Natural Tinted Dry
Powder Shampoo is the go-to natural hair make up tool for volume, concealing
bald spots, thinning hair, regrowth and grey and it’s a dry shampoo, all in one handy
refillable product. Great for travelling, or after the gym or when you simply just
don’t have time! It’s an alcohol, paraben, sulphate and preservative-free formula, a
non-aerosol pack and not tested on animals. Check out the new environmentally
friendly 28g refill packs so you can mix colours for a perfect match. Available in five
beautiful shades.
®
beautiful hair...instantly!
Yource
n
C h aW
IN
to
watch 50 second ‘how to’ video tutorial at www.makeupforyourhair.com.au
30
ISSUE 36 • 2014
Niulife
coconut
syrup
We love anything coconut
at Go Vita and Niulife
Coconut Syrup is no
exception! Handmade
from freshly harvested
coconut blossom
nectar, Niulife
Coconut Syrup is nut
free and nutritionally
superior to agave,
corn and maple
syrups. It has a
warm toffee flavour
which is delicious on
pancakes, waffles,
and ice cream, in
smoothies and hot
drinks or as a glaze
on veg and meat
dishes. The syrup is
100 per cent certified
organic and fairly traded plus has a
low GI which means it won’t spike your
blood sugar levels. It also has high levels
of inositol, the ‘feel good’ vitamin which
fights moody blues and helps maintain
a positive outlook. If you are stuck for
Christmas gift ideas, for the person who
has everything, try making
your own hamperr
with yummy
products such
ch
as this!
BioChef
range
perfect
stocking
fillers!
Gr
gift eat
fo r i d e a
Kids
Forget about filling those stockings
with useless gifts. Here’s an idea from
m
Cheeki – stainless steel drink bottles
ergonomically designed, BPA-free, manufactured from premium grade
d
stainless steel – these are the perfect his or her gift! Check out the new
1litre Budda, 750ml Leopard and 500ml Green Owl designs. Too amazing
to live without and perfect for summer! Cheeki is Australia’s leading brand
of stainless steel reusable products. The range includes bottles, insulated
bottles, flasks and food jars, coffee mugs, cups and protein shakers. Call in at
any Go Vita store to see the wide range of Cheeki styles, sizes and designs.
skin care gift packs
at Go Vita
Check out Go Vita’s beautiful range of natural skin care packs that make ideal
stocking fillers, teacher gifts or simply just beautiful gifts for friends and family.
Yource
n
C h aW
IN
to
Weleda
W
Pomegranate Pack
P
containing Pomegranate
Creamy Body Wash 200ml &
Pomegranate Regenerating
Hand Cream 50ml
Mineral Energy Face
Care packs containing
a ME Facial Moisturiser
80g, Certified Organic
Facial Serum 25ml and
Deep Acting Cleansing
Cream 200ml
Yource
n
C h aW
IN
to
Yource
n
C h aW
IN
to
Trilogy Rosapene™
Skincare Sensations
containing Rosehip Oil
Antioxdiant+ 30ml, Eye
Contour Cream 7ml and Vital
Moisturising Cream 25ml
The Jojoba Company’s Ultimate Gift Pack
The Jojoba Company’s Ultimate Gift Pack
containing 100% Natural Ultimate Jojoba
Youth Potion 30ml, Hydrating Day Cream
Yource
n
C h aW
IN
20ml and Absolute Serum 3ml.
to
BioChef are pleased to
introduce the latest products
in kitchen appliance innovation,
n,
quality and design – making
healthy food has never been
easier! The new products
include the BioChef Atlas
Slow Juicer, with whisper quiet
operation, ease of cleaning
and EPT (Enzyme Protection
Technology™) that preserves the
foods goodness; the BioChef
Living Blender with EPT can
make hot soups in minutes, ice
cream in seconds and blend
smoothies, cut raw vegetables,
grind coffee, grains or nuts
or prepare hot and
cold sauces easily;
the BioChef Food
Dehydrator is versatile
and easy-to-use, it can make
dried fruit and vegetable
snacks, meat jerky, dried
flowers, fruit roll ups and
much more. The BioChef
Atlas Slow Juicer and
Living Blender include great gifts such as DVDs,
knife sets, chopping boards and cook book.
Visit Go Vita for more details.
Yource
n
C h aW
IN
to
W
Where
you see this ‘your chance
to win’ sticker on pages 30-31,
simply tell us in 25 words or less
which product (for Ambiance
Dry Shampoo please specify red,
white, black, brunette or blonde)
w
you would like to win and why!
yo
Write your answer along with your name, address and
phone number on the back of an envelope and
SEND TO: Go Vita Go Guide Give-aways November,
3-8/14 Childs Road, Chipping Norton 2170.
There are five of each product (Ambiance 100%
Natural Tinted Dry Shampoo; Weleda Pomegranate
Gift pack; Trilogy Skin Sensations Gift pack; Mineral
Energy Skincare pack; and Jojoba Ultimate Gift pack)
to be won and the 25 winners will be notified on the
8th December 2014, the winners will be selected
based on the most creative responses.
ISSUE 36 • 2014
31
Festive cake recipe
H E A LT
LT H R E P O R T
Ingredients for cake
• 50g unsalted butter
• 180g Perfect Sweet
Chocolate Bake Mix
• 1 tsp baking powder (gluten
free)
• ¼ cup cream
• 1 tsp pure vanilla extract
• 2 eggs
• 4 tsp raw cacao or pure coc
oa
for dusting
Method for cake
Line baking tray with baking
paper
and grease with butter. Beat
butter
with ¼ cup of Perfect Sweet Cho
colate
Bake Mix. Stir in remainder of
Perfect
Sweet Chocolate Bake Mix and
baking
powder. Add cream, vanilla ext
ract
and eggs. Beat well for 2 min
utes.
Spread mixture on paper line
d tray
and bake for 15 minutes at 160
°C.
Dust a fresh piece of baking pap
er
with cacao/cocoa. Invert cak
e onto
paper and roll up. Set aside to
cool.
Sugar-free Yule log
(Bûche de Noël)
Ingredients for filling
• 1 cup whipping cream
• 1 tsp Perfect Sweet xylitol
(or to taste)
• 1 tsp pure vanilla extract
• 1 tsp raw cacao or pure coc
oa
Method for filling
Whip cream and just before soft
peak
stage, add Perfect Sweet xylitol
, cacao/
cocoa and vanilla extract. Unr
oll cooled
cake and spread on cream fillin
g.
Re-roll cake and set aside in coo
l place.
Ingredients for frosting
• 200g unsalted butter
• ¼ cup Perfect Sweet xylitol
• ¼ cup raw cacao or pure coc
oa
Method for frosting
Beat butter and Perfect Sweet
xylitol
until pale and creamy, beat in
cacao/
cocoa. Cover log with frosting
and mark
to resemble tree bark. Decora
te with a
sprig of holly or festive decora
tion.
Keep refrigerated until serving.
✓ Sugar free
✓ Flour free
ee
✓ Gluten fr
sweetened
✓ Naturally
litol
with 100% xy
Find your nearest Go Vita Health Shop below • call 1800 212 100 or visit govita.com.au
AUSTRALIAN CAPITAL TERRITORY
Jamison
02 6251 2670
02 6293 9881
Tuggeranong
Woden
02 6281 5274
NEW SOUTH WALES
Ashfield
02
Ballina Central
02
02
Ballina Fair
Bateau Bay
02
Batemans Bay
02
Bathurst
02
Bondi Junction
02
Byron Bay
02
Caringbah
02
Castle Hill
02
Cessnock
02
Chatswood
02
Chatswood
02
Cherrybrook
02
Coffs Central
02
Coffs Harbour
02
Cronulla
02
Dapto
02
Darlinghurst
02
Edgecliff
02
Engadine
02
Erina Fair
02
Fairfield
02
Figtree
02
Forster
02
Grafton
02
Haymarket
02
Hornsby
02
Hurstville
02
Hurstville Westfield 02
Katoomba
02
Lake Haven
02
32
ISSUE 36 • 2014
9799
6681
6686
4332
4472
6331
9389
6680
9524
9634
4990
9415
9411
9484
6652
6651
9544
4261
9360
9363
9520
4367
9794
4229
6554
6642
9281
9477
9580
9585
4782
4393
4338
5811
8252
9932
9737
3820
2160
7464
0608
2845
6055
2866
4222
7616
2993
2976
0323
1138
9600
5598
2889
4711
7500
8665
8152
6443
8118
3337
4982
2455
4667
2888
Lane Cove
Leichhardt
Lismore
Manly
Marrickville
Morisset
Mudgee
Narellan
Neutral Bay
Newcastle
Newport Beach
North Sydney
Nowra
Orange
Penrith
Port Macquarie
Revesby
Salamander Bay
Sans Souci
Shellharbour
Springwood
Strathfield
Taree
Tenterfield
The Junction
Toormina
Top Ryde
Toronto
Tuggerah
Ulladulla
Windsor
Woy Woy
Wynyard
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
02
9427
9569
6622
9977
9569
4973
6372
4647
9908
4929
9997
8073
4421
6362
4731
6583
9772
4982
9529
4297
4751
9746
6551
6736
4969
6658
9807
4950
4351
4455
4577
4344
9299
4420
6103
2199
2222
9920
3045
1661
4823
2600
2809
1238
3333
6319
7442
1017
2224
3420
0899
2444
4916
6772
8686
2614
5242
1102
8838
4051
4022
1111
3565
4702
4822
5266
NORTHERN TERRITORY
Darwin
08 8941 6166
QUEENSLAND
Benowa
07 5597 0703
Bundaberg
Cairns City
Capalaba
Capri
Chermside
Chinchilla
Corinda
Currimundi
Earlville
Forest Lake
Gympie
Hawthorne
Hervey Bay
Loganholme
Mackay
Maroochydore
Maryborough
Mermaid Waters
Mount Gravatt
Mount Ommaney
Paddington
Redbank
Robina
Smithfield
Southport
Springwood
Stanthorpe
Toombul
Toowoomba
Victoria Point
West End
Wynnum
07 4152 4888
07 4031 0018
07 3245 3877
07 5538 0722
07 3359 0910
07 4662 7066
07 3379 4654
07 5493 2866
07 4054 2481
07 3714 9355
07 5482 6277
07 3399 1002
07 4124 9922
07 3801 2561
07 4957 5800
07 5443 2258
07 4122 3805
07 5578 6505
Opening Soon
07 3715 8482
07 3368 1855
07 3818 0148
07 5562 2533
07 4038 1662
07 5531 1402
07 3209 3864
07 4681 1575
07 3256 6397
07 4638 5677
07 3820 8233
07 3844 9639
07 3396 2563
SOUTH AUSTRALIA
Colonnades
Fairview Green
Ingle Farm
Marion
08 8186 5466
08 8251 4242
Opening Soon
08 8296 8401
Mitcham
Mount Barker
Mount Gambier
Munno Para
Newton Village
Semaphore
Tanunda
Tea Tree Plaza
Victoria Square
08
08
08
08
08
08
08
08
08
8373
8391
8723
8284
8337
8449
8563
8264
8231
6502
1576
2722
1511
9818
7106
0244
5133
9454
VICTORIA
Ballarat
Bayside
Berwick
Chelsea
Doncaster
Eastland
Forest Hill
Greensborough
Knox
Maribyrnong
Mornington
Ocean Grove
Rye
Sale
Southern Cross
The Glen
Torquay
Warrnambool
03
03
03
03
03
03
03
03
03
03
03
03
03
03
03
03
03
03
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9781
9707
9772
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9432
9801
9318
5976
5255
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5144
9642
9887
5261
5562
5316
4430
1148
5614
2534
2010
5705
8401
5696
6642
1180
4650
4887
5548
2164
8979
3220
3798
WESTERN AUSTRALIA
Bunbury
08
Cottlesloe
08
Currambine
08
Greenwood
08
Innaloo
08
Kalgoorlie
08
Ocean Keys
08
Southlands
08
Woodvale
08
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9286
9304
9203
9244
9021
9407
9332
9309
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*At Go Vita stores only. One shaker with every purchase of
Vital Protein 500g or 1kg, no exceptions, while stocks last.