WINTER 2013 True $5.00 Natural Health The Magazine of the Natural Health Society of Australia

Supplements Oxytocin - the love hormone - what’s really in them? Tampons - ticking time-bomb? Paleo diet - good nutrition or passing fad? Thyroid disorders Herbs for winter ailments - treating naturally

Recipes - antioxidant laden Vitamin B12 an essential vitamin

Love and Hormones Editorial

Most of us love a hug with someone we This is a major topic that we have not Two other feature articles related like, and it does feel good. In fact, it has to addressed for many years, and, being a to nutrition are how to choose an feel good because – surprise, surprise – widespread issue, thyroid problems are effective supplement and how to obtain

hugging generates a hormone in our bodies dealt with here, page 26, thanks to our adequate vitamin B12. that makes us feel good. This wonderful frequent contributor, the well researched Also in this issue, we commence a regular hormone, oxytocin, is actually known as the naturopath, Robyn Chuter of Burraneer in column by the dynamic naturopath, ‘feel good hormone’. It also generates trust Sydney. osteopath and chiropractor of Cronulla in and has a lot to do also with making love. So Sydney, Greg Fitzgerald. it is worth reading about, which you can do What is it about the Paleo diet that has on the next page. made it so in vogue today? This question Enjoy the reading! is raised in ‘Your Questions Answered’ Roger French, While on the subject of hormones and and it is quite interesting. Although the related aspects, we are discovering standard Paleo diet is meat-based, a Editor and Health Director that women’s tampons may be a bit like plant-based version is easily achieved, ‘poisoned challises’ in that the usual brands and turns out to be very close to the may contain quite nasty chemicals. Thanks Natural Health Dietary Guidelines. to the good Dr Mercola of Illinois, we spell Incidentally, we last covered dietary out the details on page 10 and follow with a guidelines in the Spring 2009 issue of brand that uses only the best material, pure Natural Health and Vegetarian Life and organic cotton. in our book, How a Man Lived in Three Still another group of hormones that receives Centuries, which is out of print, but being attention in this issue is the thyroid hormones. reprinted a.s.a.p.

About Natural Health Society Acknowledgement Contents The Natural Health Society The Natural Health Society is ] Discounts on environmentally- gratefully acknowledges [02] Oxytocin – The feel-good, love hormone Australia’s longest established friendly household cleaning and the continuing and organisation that is dedicated to personal-care products; generous support of the [04] The power of enzymes informing people about issues ] Discounts at our seminars. Australian Youth and [06] Your questions answered that affect their health, happiness Health Foundation, which [09] NHS notices and quality of life. Committee established the Society. Established in 1960, the Society Elizabeth French, President [10] Womens health – Tampons is not-for-profit with no vested Richard Stepniewski, may be ticking time-bomb interests. Recognising that Vice-President The publishers, authors and [12] Vitamin and Mineral prevention is far better than Amalia Pezzutto, Treasurer editors of, and contributors Supplements: to take or not? cure, the Society’s objective is Vicki Pickup to, this publication shall [16] This could save your life! to explain how best to achieve Michelle Beech not be liable in any action [17] NHS health products genuine long-term health and Vanessa Zamprogno or proceedings arising out wellbeing, using drug-free [18] Gerson Therapy case studies Staff of information provided in self-help methods as far as this publication, nor shall [20] Broccolini – baby broccoli practicable. The result can be Roger French, Health Director they be responsible for [21] Chia – packs a mighty punch greater enjoyment of life and and Editor any error or omission in enhanced peace of mind. Tracey Priest, Office [22] Recipes - Antioxidant-laden such information. They Administrator [24] Hopewood – life-changing visit Natural Health guidelines expressly disclaim all and have been influenced by the For more information: any liability to any person [26] Thyroid disorders experience gained at the Phone 02 4721 5068 or persons arising out of – treating naturally Hopewood Health Retreat at Email [email protected] anything done, or omitted [29] Don’t feed the (wo)man Wallacia, NSW, which is owned Website www.health.org.au to be done, in association diabetes and operated by the Australian or write to Suite 28 Skipton’s with the publication of this [30] New product – Lacteeze Youth and Health Foundation. Arcade, 541 High St, magazine. The publication [31] Meet Maude my belly monster The Foundation is a registered Penrith NSW 2750. does not purport to provide charitable organisation and the [32] Vitamin B and vegetarian diets medical advice or opinion 12 founder of both the Society and Subscription form and readers should not [35] Herbs for every reason - Part 2 Hopewood. Turn to page 43 or use the rely upon any information [38] News bites telephone or website. Subscribers to the Society which is contained in this [39] Restaurant review – Sahra receive: Graphic designer, Melissa publication for that purpose. [40] Kindred organisations ] 4 issues a year of our vital Howard Design 0402 796 254 Any reader wishing to obtain magazine, True Natural Health; medical advice or opinion [42] Natural Health Society shop Printed by Focus Press, ] Discounts on selected books, should consult his or her [43] NHS shop order form juicers and other health products; Port Botany 8218 5300 own health professional. [44] Tri-Nature cleaning and skin care

Winter 2013 True Natural Health | P1 By Roger French INTRODUCTION affectionate and better at forming relation- The golden rule in this, says Paul Zac, ships, along with dramatically increasing is ‘treat others as you would like to be This is a wonderfully positive hormone that libido and sexual performance. However, it treated’, which is probably a philosophy that makes us feel good, that makes life better. is also partly responsible for lulling men off many people have instinctively adopted. He Classically generated by hugging, oxytocin to sleep soon afterwards! believes that this is the basis of civilisation. has been labelled ‘the feel good hormone’, ‘the love hormone’, ‘the happy hormone’, It has been found that women who have ‘the love drug’ and ‘the moral molecule’ – all DISCOVERED LONG higher levels of oxytocin during the first very inspiring names. AGO three months of their pregnancy bond better with their babies and in an exclusive way. Giving someone a hug or a cuddle triggers Way back in 1909 a British pharmacologist Further, a mother who has had high levels off nature’s own fairly potent love drug. discovered oxytocin, which is a mammalian Oxytocin could be considered to be central hormone synthesized in the hypothalamus of oxytocin during her entire pregnancy and to human bonding, which is the process of and secreted from the pituitary gland into in the month after the birth is more likely to developing a close relationship between the bloodstream. shower her infant with love and make the two people. When we become attached baby feel very special. to a romantic partner, a close friend or The pharmacologist found that this hormone a parent or child, this is the process of could cause contractions and speed up If a baby or child is stressed, a comforting bonding. Central to the bond are affection, the birthing process and also stimulate the hug by the mother or her showing adoration empathy and trust. release of breast milk by contracting cells in another way causes the child’s level of around the mammary glands. oxytocin to rise, making him/her feel better and more relaxed. OXYTOCIN DOES The word, ‘oxytocin’ is derived from the WONDERFUL THINGS Greek words for ‘quick childbirth’ Oxytocin is secreted in the brain during lovemaking and is believed to play a key Besides being involved in hugs, love OXYTOCIN OFFERS role in strengthening monogamous bonding and bonding, oxytocin is the hormone of males and females. that regulates childbirth, breastfeeding MULTIPLE BENEFITS and sexual intercourse. During labour, it In summary, this hormone offers many The fact that nature has given our bodies regulates uterine contractions and then the benefits, including reducing the effects oxytocin indicates that the normal qualities delivery of the baby. It restrains bleeding of stress and anxiety, easing addictions of kindness, trust, generosity and empathy after delivery and initiates milk let-down for and lessening the problems of childbirth. are the way we have evolved to be. In other breastfeeding. It is also the key hormone in Through its multiple benefits, it has great words, we are instinctively ‘moral’. sexual arousal and in orgasm in both men significance for us for all our lives. and women. Paul Zak, a Californian scientist who has Interestingly, oxytocin is the mirror image of been studying the numerous benefits of INTERESTING the ‘firing-up’ hormone, adrenalin, in that it oxytocin, is responsible for the view that is calming and produces positive feelings. oxytocin is “a social glue that keeps society EXPERIMENTS together” and that it is the “moral molecule” It lowers the levels of stress hormones and In an experiment conducted by Paul Zac to reduces blood pressure. Consequently, that helps foster trust, reciprocity, affection, empathy and love. investigate the role of oxytocin in trust, the it makes us relaxed and reduces anxiety, first person is given a small sum of money stress and addictions. It truly earns its Paul Zak – or Dr Love, as he calls himself and then invited to send some of it electron- name, the ‘feel good hormone’ – has conducted a number of experiments, ically to a second person. The motive for the The feel-good hormone has a bearing on including a trust game, involving two first person to send some to the second is our social behaviour, being associated with strangers lending each other money. He that any money that he/she sends to the discovered that trusting someone, who then a range of feel-good emotions, including second will triple in value. The recipient shows trust in return, releases oxytocin in trust, empathy and generosity, and acting then has the option of sending some of it both parties’ brains, which in turn stimulates like a glue that creates strong bonds back as a thank-you. between people. feelings of generosity and more trusting behaviour. It is to be expected that the game probably Technically speaking, oxytocin is also a neur- wouldn’t even start, because the first otransmitter (transmits messages between Interestingly, Paul Zak believes that trust nerve fibres) that acts on the limbic system, is an essential requirement for economic person would most likely assume that the the brain’s emotional centre, promoting prosperity, because transactions of any second would be selfish and hang on to all feelings of contentment, reducing anxiety kind depend on being able to trust the other the money. But that is not what happened and stress and even making mammals party. Further, in an affluent society where in the large majority of cases. In the trials, monogamous. University of California you are no longer battling for survival, 90 percent of the first people sent money research indicates that it has a civilising you can afford to be more trusting of and 95 percent of the recipients sent some effect on human males, making them more other people. back.

P2 | True Natural Health Winter 2013 Measurements of the blood oxytocin levels • Daydream about your partner. It has been labour, to reduce the risk of post-birth revealed why. The second person receiving found that happily married women quickly haemorrhage and to stimulate milk money from the first saw this as a sign of released a dose of oxytocin when asked production for breastfeeding. trust – and receiving trust causes oxytocin to think about their husbands. to increase, which inspires generous Not surprisingly, big business is beginning to • Enjoy sex. Foreplay spurs the levels, behaviour in return. It is not the act of market bottled oxytocin to salespeople and and orgasm can spike the level to twice receiving money that causes oxytocin to single men for trust-enhancing purposes. normal. surge, says Paul Zac, it is being trusted. Businesses may one day manipulate Trust in one person triggers oxytocin in • Appreciate your pet. Patting or hugging a oxytocin to boost trust in brands. the other, which triggers more trustworthy dog or cat you love can increase oxytocin behaviour, and so on, in a virtuous circle levels. – that is, except for about five percent of IT HELPS AUTISM, • Find comfort in some of your favourite people who don’t reciprocate. things, such as: hearing kind words ASPERGER’S Other research has backed Paul Zac’s from someone you care about; hearing There are indications that autism may be conclusions. In a trust game, people were the early morning choir of backyard associated with low levels of oxytocin. given oxytocin inhalers, some of which were birds; immersing yourself in familiar and filled with oxytocin and the remainder with comforting smells, sounds, music or even People who have autism or Asperger’s a placebo (something that appeared to pleasant memories or fantasies. syndrome commonly have oxytocin at be oxytocin but wasn’t). The participants • Other things that can send oxytocin abnormally low levels, and it is being inhaling oxytocin displayed much greater soaring include watching soppy movies, suggested that they could benefit from levels of trust and generosity than those dancing, meditating and making music. supplemental oxytocin. Now a new French who inhaled the placebo, confirming that it And – surprise, surprise – roller-coaster is trust that generates the hormone. study published in the Proceedings of the rides can also send oxytocin levels National Academy of Sciences suggests Clearly, we should be doing all we can to soaring. that administering oxytocin to mildly autistic boost oxytocin levels, though in benign adults and children could help them ways. feel calmer and socialise more easily. They became more trusting, used HOW TO GET more eye contact and were more PLENTY OF cooperative. OXYTOCIN Firstly, let us look at how NOT to IN CONCLUSION get oxytocin: So there it is - a well-known sex • Chronic stress inhibits the production hormone that has a number of physical of oxytocin. roles in the process of reproduction, • Insufficient maternal nurturing but also a very decided emotional role, impairs production. In animals in this including making us feel good when we situation, the oxytocin receptors in have positive contact with other human their brains tend to atrophy. beings. A key part of feeling good is being trusted by another person and • Adult survivors of childhood abuse have been found to have lowered being able to trust another person. ability to produce oxytocin. As production of oxytocin is triggered • It has been estimated that about five by positive contact, such as hugging percent of people do not respond to and cuddling, the good feelings trigger the positive effects of oxytocin. more oxytocin and a virtuous circle is created. Production commences at There are many ways to boost our oxytocin levels naturally. birth, when a mother first touches and breastfeeds her newborn baby, and • One of the simplest and surest is the bond unleashes a surge of the love hugging. Paul Zak recommends hugging • Even interactions through Twitter and chemical that makes both mother and baby a minimum of eight times a day. Or a Facebook can send oxytocin surging, feel good. And, in ideal circumstances, caress or a pat on the shoulder. Or have countering the argument that social a massage. contact must be face to face if it is to act feel-good relationships like this can be like good company. repeated frequently throughout life. • When you walk with your partner or a family member who you care for, hold Synthetic oxytocin has been invented This hormone is truly a wonderful one, and hands or link arms. Don’t be afraid to for medical purposes. Called ‘Pitocin’ or one for which it is greatly to our advantage show affection. ‘Syntocinon’, it is often used to induce to have in abundance.

Winter 2013 True Natural Health | P3 The Power of Enzymes

BY LYN CRAVEN, NATUROPATH considerably improved – especially in those People often stay on enzyme therapy indefin- people who constantly experience constipa- itely, since they experience optimum vitality, Enzyme therapy is not new, but is often tion when eating proteins and chocolates or mental clarity and perhaps elimination of overlooked by medical doctors and some too many starchy foods. Some people are gut/allergy disorders, including various natural therapists for its role in obtaining carrying around a huge amount of stagnant bowel problems. All these can result from optimum health. waste in their colon. Weight loss is easier more efficient digestive function. Once once you establish optimum enzyme function. people cease the enzyme therapy, they may WHAT ARE ENZYMES? Taking the appropriate enzymes is not a experience a lessening of vitality and some of the old symptoms may eventually return. There are many thousands of enzymes in licence to indulge in takeaway foods, refined our bodies, commencing with digestive carbohydrates and sugar-laden confection- Since enzymes improve assimilation and enzymes that break down the proteins, fats ery; you need to eat healthy fresh food that absorption of nutrients, you may not require and carbohydrates we eat. These enzymes ideally you have prepared yourself. the same amount of food to satisfy your are imperative for optimum digestive function Most restaurants do not serve adequate appetite. The body often craves certain foods and enabling us to absorb all the nutrients in vegetables with meals; often you have a tiny or experiences hunger when nutrients are not our foods. salad, almost like a garnish, and perhaps one fully absorbed. or two cooked vegetables in small quantities, Metabolic enzymes initiate the biochemical This may mean that you don’t need to with the focus mainly on the protein functions of the body, such as helping to continue to supplement as frequently with component of the meal. Ideally, we should repair damaged cells, detoxification and various minerals and vitamins as previously, aim to eat at least five different vegetables, energy production. since your food may now be providing including some raw salads, with our choice most of your nutritional requirements. And We also have exogenous (from outside) of protein. Eating raw salad with cooked enzymes, which are present in all biodynamic vegetables will enhance digestive function. from an economical point of view, this can and organic raw foods. Raw foods help You can then expect to experience more be an additional huge benefit. Obviously, improve digestion due to the contribut- energy and mental vitality. each person will differ in nutritional needs, ion from these enzymes, so I recommend depending on physical activity and whether consuming raw food with cooked food, and their metabolism is fast or slow, as well as eating a few mouthfuls of the raw food first. SOME FINER POINTS during and/or after illness. How would you know if you are deficient in OF ENZYME THERAPY The subject of enzymes is quite in-depth, but enzymes? Some simple signs and symptoms There are many enzyme products available it is essential to have the basic understand- that may indicate poor enzyme function on the market, but it is important to ensure ing that enzymes are imperative to our health, would be: that you take the correct type as formulat- and that as we age, our bodies produce less • Bloating; ions may vary. I use only a particular brand and less active enzymes. This is often why of ‘practitioner only’ enzymes which have people over 50 complain about bloating and • Reflux and burping; high potency. However, I do recommend that gastrointestinal problems and the inability to • Constant wind and smelly flatulence; you seek professional advice concerning any eat some foods that they used to eat. Once • Constipation – especially after eating disorder you may have, even if it is a weight the supply of enzymes ‘dies off’, they cannot certain foods; issue. It is always better to be assessed by be replaced. This is partly due to the ageing a qualified naturopath who is experienced in • Diarrhoea; process and partly to faulty diets, food fads enzyme therapy. and over-indulging, etc. • Irritable Bowel Disease; Enzyme therapy has been around for a very • Allergies of many types; long time, and, besides supporting digestion, PRACTITIONER • Food intolerances and sensitivities; has also been used to support serious health • Inability to lose or gain weight. disorders – cancer being one of them. Since GUIDANCE all conventional medications have a tendency Naturopaths with many years of experience These are just a few examples. Obviously, to interfere with normal, healthy gut function, some of these common symptoms and always consider the stomach to be the ‘Seat it is no wonder that enzyme activity will be of Disease’. Nothing will improve in your body disorders can manifest for other reasons, but impaired. To support people with enzyme/ without a fully functioning digestive system. often the source of the problem lies within food therapy during any treatments they are Enzyme therapy helps improve recovery from the functioning of the digestive system. receiving can only help to improve absorption injuries more efficiently, since the body will of the nutrients they need. absorb necessary minerals from the food that WHAT YOU CAN People who have eating disorders and cravings the muscular skeletal system requires. ACHIEVE TAKING for certain foods are often suffering from mal- ENZYMES nutrition. They are often unable to assimilate There are specially formulated enzyme and absorb nutrients from their food due products that must be consumed away You can expect to improve your overall health to overloading their digestive system with from meals for the purpose of assisting in and resolve some of the above unpleasant excessive quantities of foods, typically refined combating inflammation in the body. Every symptoms. For people wishing to lose weight, carbohydrates such as chocolate, confection- organ and system in the body will benefit you achieve a much flatter tummy and smaller ery, white breads, puddings and sugar-laden from enzyme therapy, since the body is waistline, as you will be stimulating the entire cola drinks as well as fried and fatty foods, etc. reliant on optimum mineral absorption from digestive tract, including pancreatic function. Enzyme therapy can improve nutrient absorption food, so that it can also absorb vitamins Daily elimination by the bowels will be once a healthy diet has been established. from the food adequately.

P4 | True Natural Health Winter 2013 Food intolerances are different for every reducing digestive stress and opening the Many practitioners say “Enzymes are the person; they are driven by a number of way to more bountiful energy and zest for life. missing link to optimum health”. things, including genetic background, diet, level of physical activity and metabolic rate. Lyn Craven is a practitioner of naturopathy Usually intolerance is due to inability to ADVANTAGES OF and Bowen therapy and is a Food/Enzyme digest proteins and fats or carbohydrates ENZYME THERAPY Therapist and Energy/Reiki Therapist. Lyn (sugars and starches). In severe cases, the They have: specialises in stress management and person may be unable to digest any of the • rapid effect; has created a meditation CD to assist food groups. • excellent tolerance; in relaxation. She has researched and Having awareness of your blood type can written articles on a variety of health topics • no acute or chronic side effects; also work hand-in-hand with enzymes, and runs a private practice in Sydney and • no incompatibility with medications; since the level of digestive acids will vary conducts workshops in Bondi & Noosa. depending whether you are O, A, B or AB. A • they can be used by diabetic and cancer She can be contacted on 0403 231 804 or naturopath who combines such knowledge patients; and expertise along with enzyme therapy [email protected] Website www. can allow you to discover which foods work • they do not suppress the immune system; lyncravencoproratehealth-naturopath. more in harmony with your body, therefore • and are useful for people of all ages. com . And join her on Facebook.

Winter 2013 True Natural Health | P5 By Send your questions to Your Questions Answered, We regret that it is not possible to answer Roger Natural Health Society, 28/541 High St, Penrith questions personally, nor can all questions be French NSW 2750 or email [email protected] answered. Some may be answered in later issues.

The following foods Refined sugars. None of our bodies wants Q. PALEOLITHIC DIET foods as refined and unbalanced as are OR ‘PALEO DIET’: make up the diet: these, so it is top priority to avoid them. It is Protein-rich foods. Loren Cordain, author debatable whether small amounts of honey The Paleo diet seems to be all the rage or pure maple syrup are acceptable. currently. Is it really good nutrition for of The Paleo Diet, believes the animals from humans or is it just a passing fad? which the meat and eggs come from should Grains. All the cereal grains are out. They – J. P., Oxley Qld be fed a natural, organic diet and people are not natural foods for humans anyway. should seek out low-fat meat sources. The Test this by hoeing into half a cup of raw vegetarian version would use nuts and Let me establish at the outset that wheat and see how appealing it is. A. seeds for protein – and also the ‘forbidden’ this diet is not for me or many readers of legumes – with the option of eggs in Starchy Tubers. Researchers generally this magazine because it is meat based, moderation. agree that these are not part of a Paleo diet although a plant-based version can be – potatoes, sweet potatoes, yams, cassava selected. Nevertheless, it is of interest to Vegetables are vital for good health. Some and manioc. However, in Natural Health we know what all the fuss is about, so let’s look nutritionists exclude green beans and peas regard these as very nutritious foods and at the details of the full Paleo diet and do a because they are legumes. There is divided consider it would be ridiculous to avoid them critique of it. opinion as to whether potatoes and other if you like them. Some Paleo enthusiasts do starchy tubers should be allowed. The Paleo diet is what humans (or various agree with this view. hominid species – see below) are believed Fruits are part of the diet, although quantity Legumes (dried beans and peas). Soya to have eaten in the Paleolithic era, an era should be limited by people who need to lose beans, peanuts, chick peas, lentils, kidney that lasted about 2.5 million years and weight, especially with dried fruits and juices. beans, lima beans and other legumes are ended around 10,000 years ago. The Paleo Nuts and seeds. These are excellent excluded because they have a high content of diet is often referred to as the ‘Stone-Age sources of protein and other nutrients. anti-nutrients called lectins. However, except diet’, ‘caveman diet’ or ‘hunter-gatherer In a plant-based Paleo diet, they are the perhaps for peanuts, these are extremely diet’, and was ended by the appearance of staple protein foods. For those who want nutritious foods and we consider them to have agriculture, which established grain-based to lose weight, Loren Cordain limits them to a valuable role in a plant-based diet. eating. approx. 120 gm per day, which, in Natural Dairy products. Hominids did not have (‘Hominid’ refers to the family Hominidae or Health Dietary Guidelines, is close to the dairy products until farming of animals ‘great apes’, which evolved to culminate in recommended amount for an adult of began. We often see people reporting modern humans, species Homo sapiens.) average size. Unsweetened nut ‘milks’ such noticeable improvement in wellness after as almond milk and coconut milk can be excluding all dairy products. Possibly, Based on the premise that our genes are useful additions. small amounts of unsalted butter could be much the same as they were before the It should be remembered that peanuts are included if desired. If you are going to eat beginning of agriculture plus the fact that not true nuts; they are legumes like soya dairy, make sure the animals are grass-fed, those Paleolithic hunter-gatherers were beans and not part of the diet. as are most dairy cows in Australia. largely free of the diseases of affluence, some nutritionists have concluded that a Oils. Favoured oils are olive oil, flax oil and Processed meats. These are not allowed. diet that resembles our ancestral diet should nut oils including coconut oil. In Natural Health, we see these as the worst of the flesh foods. The red preserved meats be an ideal diet for our health and wellbeing. Beverages. Top of the list is pure water, are cured with sodium nitrite which is mildly the ultimate drink. Tea is OK, but there is The modern, standard Paleo diet therefore carcinogenic. consists essentially of the following: controversy regarding coffee and alcohol. In Natural Health we know that the body Extracted oils. Proponents say the • Protein-rich foods – grass-fed meats, would be better off without either. There is following are to be avoided: corn oil, fish, eggs, nuts and seeds; no place for drinks sweetened with added cottonseed oil, peanut oil, soybean oil, rice • Vegetables, fruits, roots and fungi. sugar or artificial sweeteners. bran oil and wheat germ oil. The reason is probably the medium to high levels of Some researchers have concluded that a omega-6 fatty acids in them. Omega-6 fats guiding principle is that if a food can’t be The following foods are in excess cause blood clotting. eaten raw, it shouldn’t be eaten. Fortunately, forbidden: this doesn’t mean that it must be eaten Salt. Avoid or at least use sparingly. In raw; it means that it should be able to be ‘Forbidden’ sounds a little ominous, so let’s Natural Health, we go for sea salt or the eaten raw. see how bad they might be. highly favoured Himalayan Rock Salt.

P6 | True Natural Health Winter 2013 The plant-based version excellent The culture can be used for several batches of yoghurt before becoming ‘tired’. Each time it is used, the culture becomes less One fan of the Paleo diet writes, “Once you go Paleo, you’ll feel so effective, and should eventually be discarded. You will then need to amazing that it will be very hard to go back to the way you used to eat”. buy some more shop-bought yoghurt for fresh, new culture. The plant-based version is no doubt better still. By eating vegetables, fruits, nuts and seeds – and legumes too – this may well be the ideal Q. CAN MODERN FIBREGLASS diet for humans. Herbs and spices can make food interesting. It is INSULALTION CAUSE CANCER?: remarkable to hear many people say how much better they feel after excluding dairy products, grains and refined sugars, and adhering I heard long ago that fibreglass insulation could be the ‘new to an essentially plant-based way of eating, which we know to be asbestos’ in terms of lung cancer. This would, of course, strongly protective against heart disease, cancer and the rest. mainly be a problem during installation when the fibres fill the air. Our house is entirely insulated this way and I was the installer. I did take great care to be well clothed, gloved Q. MAKING SOYA YOGHURT: and face-masked. I would like to know if it is possible to make yoghurt from Is there any up-to-date information since 1994 when the soya milk and how to do it. I have a shop-bought yoghurt US government classified glasswool as a potential lung maker. Where might I get the culture? – R. R., Newcastle, carcinogen? NSW I and many others would no doubt be grateful for this A. Yes, soya yoghurt can be made using a regular yoghurt maker. information, especially anyone considering installing glass wool insulation or removing it during renovations. – Ian You’ll need a yoghurt maker to hold one litre and a small flask to Brothers, ‘Bridgewater’, 213 Barkers Rd, Grenfell NSW 2810 store some of the yoghurt to be the culture for the next batch. [Name and address published on Ian’s request to invite any The only ingredients for making plain soya yoghurt are soya milk and feedback from readers.] a starter. The easiest starter to use is plain soya yoghurt itself that you would need to purchase from a shop to get you going initially. A. You are quite correct, Ian. In 1994 the United States Food and Alternatively, you may be able to purchase a freeze-dried culture, Drug Administration classified glasswool as “reasonably anticipated which comes in packets. to cause lung cancer in humans”. Fortunately, there is newer Because soya milk has less natural sugar than cows’ milk, some information. recipes include a tablespoon of sugar to aid the fermentation. Insulating our homes has a big effect on reducing the costs of However, most Australian soya milks already have added sugar in energy. Fiberglass insulation, now called ‘glasswool’ insulation, the form of malt sugar or raw sugar. is the most popular form of household insulation. Glasswool Cleanliness is vital when making cultured foods. Use plenty of insulation consists of fibres blown or spun from molten glass and boiling water to scald the flask and utensils. collected in an entangled mat. But it has been associated with Use unsweetened soya milk that contains nothing but soya beans and water, if you can find it. Don’t use a milk sweetened with apple juice as this will affect fermentation. It is also highly desirable to avoid gums and flavourings that are among the Incorporate tasty, living, ingredients in some brands. raw, fresh foods into your current The steps are as follows: lifestyle with Fruvenu 1. Buy or make soymilk, 1 litre. Raw Vegan Food Workshop 2. Bring the milk to a temperature of 42º – 45ºC (107 – 113ºF). Be motivated to enjoy increased energy levels and weight loss. It is important that the temperature is correct. The culture will only remain alive and active in this narrow temperature range. It Workshops provide a full menu plan with food tasting and will be necessary to use a thermometer to get it right. recipe handouts. 3. Add 2 tablespoons of the starter to the soy milk and mix well Joy offers Raw/Fresh Living Foods Classes in your home. with a sterile spoon. Standing the spoon in boiling water for 10 Get started straight away with Joy’s ty

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z oven at the above temperature for about 5 – 8 hours. Only $12 in an easily downloadable format. i zzizzi JJooyy M Moo 5. When the yogurt has thickened, chill it in the fridge. If it’s still runny, it may need longer, or you might have a problem. It will normally be a little thinner than cows’ milk yogurt. Take Control! Doing something, 6. Save one or two tablespoons of the freshly made live yoghurt no matter how small, is more in the small beaker, ready for the next batch of yoghurt. Store this in a small flask or screw-top jar that you have sterilised by rewarding than doing nothing. scalding with boiling water. This starter culture needs to be kept away from the main yoghurt in order to keep it sterile. Phone: 0428 582 258 www.fruvenu.com.au 7. Store the yoghurt and starter flask in the fridge – as you normally would. Fermentation will continue and the yoghurt will become [email protected] thicker as it cools. It should keep for 7 to 10 days in the fridge.

Winter 2013 True Natural Health | P7 various health problems, ranging from skin glasswool and rockwool insulation are low Your home can be made less attractive to irritation to cancer. allergen products suitable for asthma and mice by minimising any cover that enables allergy sufferers. Yes, it is capable of causing skin irritation in them to move around without being installers, but this is relieved by showering Once it’s installed, glasswool rests safely vulnerable to predators. Remove weeds to remove the fibres from the skin, and is between the panels, and only when it’s and other vegetative cover as well as litter not a problem for the occupants of the removed will fibers become airborne. in and around the home and keep lawns insulated house or other building. well mown. Western Australia has adopted the ASCC But what about the lung cancer fear? National Code of Practice for the Safe Wherever possible, store food in rodent- Fibreglass and asbestos are both very Use of Synthetic Mineral Fibres (see www. proof containers and keep kitchen good heat insulators, but fibreglass ascc.gov.au). If the work practices in this benches clear of food scraps and crumbs. became popular when the cancer-caus- Code are followed, there is considered Sweep floors frequently to remove crumbs ing effect of asbestos became apparent. to be negligible risk to employees using and to permit early detection of mouse However, it was then discovered that either ‘traditional’ or biosoluble glasswool droppings. Keep garbage areas clean and some of the fibres in fibreglass insulation insulation. lids fitting neatly on bins. are as fine is those of asbestos and this initiated the lung cancer scare. Typically, The prominent Australian supplier In offices, mice can hide behind cabinets glasswool insulation fibres are between of glasswool insulation, BradfordTM, and other furniture, so be sure to clean 5 and 10 microns in diameter (a micron changed, their formulation of glasswool up crumbs and food scraps after lunch or is one millionth of a metre), but a small and rockwool insulation in 2001 and now morning tea. proportion of the fibres are fine enough use biosoluble fibres, identified by the (less than 3 microns in diameter) to be ‘FBS-1’ logo on their packs. Another way of deterring mice is a device breathed into the lungs and remain there that frightens them away. There are If people still want an alternative indefinitely. commercial devices that emit very-high- insulation, there is cellulose produced frequency signals that are uncomfortable to The situation has been substantially from recycled newspapers and the oldest mice, although they are limited by direction improved. Binding resins and oils are now form of home insulation. It is treated with and distance, because their intensity drops used during manufacture to stiffen and chemicals to make it more fire resistant, off rapidly with distance. Nevertheless, they bond the fibres together and to prevent although it always has the potential to could be worth investigating. them from becoming airborne. These burn. The chemicals are usually sodium binders can also cause skin irritation, but borate, boric acid or ammonium sulphate, Poisoning mice is not humane and many this is a relatively minor problem. which are generally considered safe for readers of this magazine would not do it. human contact. Further, the development of biosoluble The most common rodenticides are anti- fibres has been a major step forward. In coagulants, such as Warfarin, Rozol or 1995 European manufacturers perfected Q. MOUSE CONTROL: diphacinone. More recently available are the technology to make glasswool and anticoagulant baits that can be lethal in rockwool fibres more soluble in living How can we prevent these little a single feeding, such as brodifacoum tissue without impacting on product pests from getting into our homes? and bromodialone. Anticoagulants can performance. Thorough testing showed Are naphthalene flakes effective in be lethal to all animals, so they should be that the persistence of biosoluble products deterring mice? – M. G., Blackheath kept well away from pets, native animals NSW is less than 10 days, well below the typical and livestock - and humans! 20 days biopersistence of the everyday dusts we might encounter walking down A. As usual, I will cover the topic There are other rodenticides besides anti- the street. somewhat comprehensively. coagulants, including strychnine, zinc phosphide and bromethalin. These baits In 1997 European regulators recognised Mice want to get to places where food is would be used mainly where anticoagul- that biosoluble glasswool insulation is available, and physical barriers can upset ants are not feasible, because the mice not a likely cancer risk to humans. Even their plans. To keep mice out of the home, the American Lung Association declares or at least the kitchen where food is stored, eventually become wary of them and they that glasswool is safe “when properly seal all holes and openings that are wider are a big hazard to other animals. installed”. than 6 mm (¼ inch). Use tough materials Fumigants in the hands of licenced pest that will resist gnawing, including concrete The Western Australian Department of controllers can be very effective, but there Commerce states that The International mortar, galvanized sheeting, steel wool or is the problem for the human residents of Agency for Research on Cancer (IARC) perhaps hardwood. breathing residual toxic fumes. changed its classification in November If mice are eating your veg. garden Mouse traps can be effective, but can be 2001 as follows: “Fibreglass is now not seedlings, surround the garden bed cruel, and many people would not use them. classifiable as carcinogenic to humans with wire-netting screens, and bury the and is no longer considered ‘possibly car- bottoms of the screens in the soil five to cinogenic to humans’”. eight centimetres deep. The reasons for the change are: Repellents are a humane way of being free Studies of occupational exposure during of mice. But they can only be effective manufacture of fiberglass show no in small enclosed areas, so are usually evidence of increased risk of cancer; and not a solution. The naphthalene that you ask about, which comes in the form of There is an increased use of ‘biosoluble’ mothballs or flakes, may work in small fiberglass, which has been found to be enclosed areas if sufficient concentration non-carcinogenic. of the chemical in the air can be attained. Now the Australian National Asthma Other aromatic compounds such as the Council’s ‘Sensitive Choice’ product concentrated oils of mint or cedar have advisory panel has concluded that both not been found to be effective.

P8 | True Natural Health Winter 2013 NHS NOTICES MEMBERS SUPPORTING PENRITH DISTRICT MACARTHUR AREA NSW THE NHS DINNER Vegetarian group meets monthly, usually Thoughtful donations from members are Sunday lunchtime, at each other’s homes. We are planning a social lunch at (sunny making a big difference to keeping the Based in Campbelltown, includes people – usually) Hopewood Health Retreat, Society’s finances stable. For recent from the Southern Highlands to Liverpool. donations, we say a big ‘thank you’ to: Greendale Rd, Wallacia, on Sunday 30th Each brings a plate and own crockery. John Bentley, Shirley Drake and Melva Fleming, June 2013. Organiser, Glenys Hierzer, says, “We would love to meet new people whether you follow Lesley Johnson, Doreen Adamthwaite, Larissa Hopewood is located in a beautiful rural Bergmann, Glenda Johnson, John Wood, vegetarian or just enjoy the food.” Phone Kaye and Alistair Millar, Angela Milne, Carol environment. The grounds are well-kept, Glenys 4625 8480 Houston, Sharon Lamey, Katie Deverell, Robyn super attractive and with plenty of shade Wellman, Pam Robinson. trees. It is a nice place to visit. OFFICE HOURS, If other members would like to add their Hopewood serves a wonderful, abundant support – no matter how great or small – we PENRITH NSW vegetarian buffet lunch. The cost will be would be very grateful. Simply call our office Opening hours Monday to Friday 9.00am $25 per head, to be paid in advance. on 02 4721 5068 or send a cheque to Natural to 5.00pm. For administrative issues, our Health Society, 28/541 High Street, Penrith For inquiries and bookings, contact NHS Admin Officer, Tracey, is available only NSW 2750, or go to our website at www. between 9.00am and 2.30pm. health.org.au and click on the ‘Donate’ link. office, phone 4721 5068 or email admin@ [Please note: donations not tax deductible.] health.org.au Office closed weekends.

Vegetarian Food Sat. 27th July – Doug Evans, Hopewood MERRYLANDS NSW practitioner – ‘Fasting for Rejuvenation and Preparation Classes WHOLE SYSTEM HEALTH Regeneration’ MEAT-FREE MEET UP Sat. 24th August – Roger French, Health Director Natural Health Society – ‘Why RICHMOND NSW Also presented by Ling Halbert Antioxidants Prevent Nasty Degenerative LAO VEGETARIAN COOKING First Saturday each month, March to Diseases’ December, at Malvern Ave, Merrylands. To book, phone Marilyn, 9606 2203 WORKSHOPS or 0410 627 556 Bring a plate of vegetarian food to share. Presented by Ling ADELAIDE SA Halbert Bookings: [email protected] or 0410 688 499 one week in advance. • Hands-on, how to make COOKING UP A STORM simple, delicious and PARRAMATTA NSW Vegetarian with style nutritious meals MEAT-FREE COOKING Presented by Natalie Playford • Straightforward and easy-to-prepare recipes WORKSHOPS Cooking Up a Storm is unique to Adelaide. • Tips on making vegetarian meals appeal to the It was initiated in 2006 by Natalie to whole family Also presented by Ling Halbert teach people how to cook nutritious, delicious vegetarian food. Natalie • Includes a tour of the community garden Ling has secured a grant to run meat-free is a professional cook and cooking workshops in the Parramatta area. trained teacher and has eaten Dates and themes (Third Dates and venues will be announced in a vegetarian for over twenty years. Saturday each month): later issue of this magazine. • Saturday 15th June – Budget Party food Bookings: [email protected] or Natalie offers: th 0410 688 499 one week in advance. • Cooking classes in your • Saturday 20 July – Lao BBQ home; • Saturday 17th Aug – Malvern specials LEPPINGTON NSW • Cooking classes at venues, such as the st WEA (in Adelaide); • Saturday 21 Sept – Traditional Lao wraps WELLNESS SUPPORT GROUPS th • Fabulous, easy vegetarian cuisine. • Saturday 19 Oct – Raw Lao special Conducted by Marilyn Bodnar “There is a big trend towards healthier, more • Saturday 16th Nov – Traditional Lao salads (naturopath) and Cecil Bodnar, both plant-based eating,” says Natalie. “People long-time NHS members. (Nov will be the last workshop for the year.) are wanting new ideas or simply a place to 5.00pm: FOOD PREPARATION and start. Or they may have health issues that Time: 11am to 2pm Saturdays DEMONSTRATION of VEGAN MEALS have led them to require a more restricted Cost: $35 (we share the lunch we cooked) Recipes provided, followed by buffet diet. I create most of the recipes I use, and meal of organic natural foods, then talk at explain a lot about the nutritional aspects of Where: Hawkesbury Earth Care Centre, UWS 7.00pm. the foods.” Hawkesbury Campus, Richmond NSW Sat. 29th June – Prof. John Ellerman For more information, visit www.cookingupastorm.com.au or Bookings: [email protected] or 0410 – ‘Digestive Health – Is Your Probiotic 688 499 one week in advance. Working for You?’ phone (08) 8386 1672 or 0403 555 011.

Winter 2013 True Natural Health | P9 WOMEN’S HEALTH Tampons ‘Whiter than White’ May be a Ticking Time-bomb…

Abridged and edited from an The toxic bleaching There may be enewsletter by Dr Joseph Mercola, dated 29-12-12. process petrochemicals, too Dr Mercola, of Illinois USA, produces Rayon is most commonly bleached with Consider the applicator used in your brand free, regular enewsletters accessed chlorine. Whenever something is bleached of tampon. If it’s plastic, you’re exposing your via his website, http://www.mercola. with chlorine, there is the possibility of creating body to plastic material every time you insert com. They are natural health oriented the toxic carcinogens, dioxin and disinfection a tampon, and that plastic could potentially and very informative. by-products (DBPs) such as trihalomethane. be harmful. [‘Carcinogen’ = cancer causing.] If it’s cardboard, the nice glossy finish that Dioxin, in the same family as Agent Orange, makes it smooth comes from phthalates – Soft, cottony tampons look so is found in the air, water and ground, thanks chemical plasticisers used in many items, innocuous, but they’re often laced with to decades of pollution. It’s a by-product of including pills, children’s toys, medical devices dioxin … And a woman unwittingly pesticide spraying, pollution from incinerat- and personal care products, such as perfumes, places them against her skin repeatedly ors and the production of paper and rayon liquid soap, nail polish and hair spray. for decades on end. It’s the risk no one products such as coffee filters, toilet paper, talks about. Phthalates, along with many plastics, are disposable diapers and possibly feminine known ‘endocrine disruptors’ because Something you wear so intimately and hygiene products. they interfere with normal hormone system with such regularity you would want Studies show that dioxin accumulates in function – possibly leading to obesity and to know for sure it’s safe. You may be the fatty tissues of animals and humans. birth defects. thinking, what could possibly be not Published reports show that even trace levels safe with feminine hygiene products? of dioxins may be linked to: The new generation of • Abnormal tissue growth in the abdomen potentially toxic sanitary Why feminine hygiene and reproductive organs pads products may not be • Abnormal cell growth throughout the body As for sanitary pads, today we’re seeing a ‘protecting’ in all whole new generation made from petro- respects • Immune system suppression chemicals. Conventional sanitary pads are • Hormonal and endocrine system made from over 90% plastic derived from Your skin is the most absorbent organ in your disruption crude oil, including superabsorbent poly- body. A substance you place on your skin acrylates, polypropylene and polyethylene. may be able to pass right through it, straight Tampons and pads can Synthetics and plastic restrict the free flow of into your bloodstream. Vaginal tissue is an air and can trap heat and dampness, potentially exceptionally absorbent area. contain dioxin and promoting the growth of yeast and bacteria in chlorine disinfection the vaginal area. Labels such as “non-woven” How they may be by-products are just fancy-talk for petrochemicals. jeopardising your health The US Environmental Protection Agency (EPA) Why we haven’t been In my opinion, the feminine hygiene industry labels dioxin a serious public health threat, and told about this has done a terrific job in deceiving and mis- states that there is no ‘safe’ level of exposure to informing women, freely using words such dioxin – even trace amounts are a risk as they Many of these products have been used for as “cotton-soft” and “cottony feel” in slick accumulate in tissue and may remain in the body decades. Why haven’t you heard of these advertising campaigns. The truth is, today’s for as long as seven to 11 years. potential dangers before now? feminine hygiene products are made mostly Surprisingly, the US Food and Drug Adminis- Firstly, the manufacturers have an interest in from rayon, viscose and cellulose wood fluff tration has concluded that there is no health selling their product. Secondly, the sanitary pulp … not from cotton. risk expected from dioxins in tampons and pad industry is not required to disclose • Rayon is made from cellulose fibres pads. According to the FDA: ingredients, including chemicals used in the derived from bleached wood pulp. manufacturing process. “While there may have been a problem Thirdly, manufacturers frequently hire their • Viscose is a form of wood cellulose in the past with chlorine bleaching, rayon own researchers to conduct research, and acetate that’s fabricated to have a raw material used in US tampons is now pleasing cotton-like touch. those research results are all that the FDA produced using elemental chlorine-free or sees. In fact, the FDA’s reassurances to the • Fluff pulp is manufactured from wood and totally chlorine-free bleaching processes. public are based on the data given to them by is the major filler used in conventional “Elemental chlorine-free bleaching refers to the product manufacturers. sanitary pads. methods that do not use elemental chlorine None of these comes close to natural cotton. gas to purify the wood pulp. These methods Another potential Rayon and viscose present a potential danger, include the use of chlorine dioxide as the partly because of their highly absorbent bleaching agent, as well as totally chlorine- problem with tampons fibres. These fibres can stick to your vaginal free processes. Some elemental chlorine- Tampons can create a favourable environment wall, and when you remove the tampon, the free bleaching processes can theoretically for bacterial growth, and the result may be loosened fibres stay behind inside your body. generate dioxins at extremely low levels.” Toxic Shock Syndrome (TSS). This may be

P10 | True Natural Health Winter 2013 caused by toxins from either Staphylococcus • Do not use a tampon between periods. you support organic cotton, you’re helping aureus (golden staph) or group A strepto- to support farms that are mostly small and coccus (strep) bacteria. Naturally-grown cotton, family owned. TSS can be a life-threatening condition. Naturally, we expect to pay a little more for a best friend organic cotton. But we are protecting our The signs and symptoms may be: ‘Natural’ cotton is cotton without dioxins or health against potential toxins and their nasty • Sudden high fever chlorine by-products. Hydrogen peroxide consequences. • Vomiting or diarrhoea replaces any chlorine-containing substances • Low blood pressure used in the bleaching process. Organic cotton tampons • Seizures • Rash on palms or soles Natural cotton has many benefits: available • Muscle aches • Soft and fluffy, natural cotton feels A brand named TOMTM organic produces • Redness of eyes, mouth and throat. comfortable against your skin; tampons made from organic cotton. No bleaches have been used, there are no dyed • Unlike synthetic materials, natural cotton strings and no ‘silky smooth’ polypropylene Reducing the risk of allows your skin to breathe as air flows (plastic) coating – just chemical-free organic toxic shock syndrome easily through the cotton fibres; cotton. TOMTM claim that their tampons are • Compatible with your body’s pH; as comfortable, easy to use and absorbent Any tampon can create a friendly environment • Hypoallergenic [low allergy risk]; as any other tampon. in the vagina for the growth of these two types TM • Natural absorbency may replace the need TOM products – tampons, pads and liners of bacteria. However, there are steps you can – are Australia’s first feminine hygiene range for super-absorbent fluff wood pulp found take to minimise the risk of developing this to be certified by ACO (Australia Certified condition: in conventional pads. Organic), Australia’s largest certifier for • Avoid super absorbent tampons – organic and biodynamic products. TOMTM choose the lowest absorbency rate to Why organic cotton products are unique in Australia handle your flow; matters Considering a woman could use thousands • Alternate the use of tampons with of tampons during her lifetime, it’s important Organic cotton is grown without the use of that the tampons be non-toxic and safe. sanitary napkins or mini-pads; pesticides, herbicides or synthetic fertilisers. TOM is stocked nationally in Woolworths, • Never leave a tampon inserted overnight; Look for cotton that is certified organic by Coles, Thomas Dux, Selected IGA Super- use overnight pads instead; one of the recognised certifying bodies in markets, Healthy Life stores, health food • Change tampons at least every 4 - 6 hours; Australia, such as BFA or NASA. stores and pharmacies. • When inserting a tampon, be extremely Organic cotton cannot be genetically modified To find your closest retailer or for more careful to avoid scratching the vaginal and is much easier on the environment. information about TOMTM, the website is lining (and avoid plastic applicators); Organic cotton is not ‘Big Business’. When www.tomorganic.com.au

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Winter 2013 True Natural Health | P11 Vitamin and Mineral Supplements: To Take or Not To Take? Abridged with kind permission from an article by Cyndi O’Meara published in Cyndi’s March Newsletter, dated 20th March 2012. Website www.changinghabits.com.au

As a young nutrition student, I was taught that health, or is it more important to get what you day in calcium supplementation had a 20% there is no difference between the vitamins eat under control? greater risk of total CVD death, including and minerals found in food and the synthetic 19% higher risk of heart disease and 14% The body needs vitamins and minerals (micro- versions made in a chemical laboratory. higher risk of cerebrovascular disease death. nutrients) as well as fats, proteins and carbo- When I first began to consult as a nutritionist, hydrates (macronutrients) in order to function [Readers – please note that the ‘Green I trusted a supplement company and the head properly and be healthy. Some are essential, Calcium’ that we advertise periodically in of that company. I took supplements myself, which means we must eat them for survival, this magazine contains calcium balanced – the best kind I thought. I wanted to have while others can be made by the body as long importantly – by magnesium and 72 trace children at this stage, so I took supplements as the building blocks are available. Some of minerals, all from an organic marine plant. – in the lead up to pregnancy. our nutrients are synthesised by the microor- Editor] ganisms within our gut and other spaces in Fast forward 30 years, and I wish I had known the body. If we take, for example, antibiotics Iron was another supplement and food fortifier then what I know now. and don’t eat the foods that our evolutionary that I realised had some crookedness. When I found that some iron supplements and most Becoming a food distributor and learning past has dictated, then a poorly functioning foods fortified with iron were magnetic (you about supplements and how they are made body is the result. can remove them with a magnet), I began has started a whole new learning curve for Never in the history of our evolution did we to question every fortification and every me with regards to who makes the vitamins find a single nutrient existing without a cloud laboratory-based supplement. and minerals; who puts them together; how of macro and micronutrients surrounding it. In they put them together; what is a gel cap other words, food was the delivery tool, and My next question was, how were the vitamins made from; how is a capsule made; what are without antibiotics or preservatives in food or and minerals made and what were they made the ingredients of the capsule and how is a chlorine in water, our microorganisms were of? This is not easy to find out, but I did tablet bound. able to synthesise the other essential nutrients discover that some vitamin A is synthesised from acetone, some vitamin C from keto acid I have found that they add synthetic vitamins that they have provided for us for eons. and other vitamins from petrochemicals. The to natural super foods to increase the vitamin So how can we know whether a supplement percentage, and they increase the potency of is from natural or synthetic sources, and Basically, the supplement market has been fish oil with synthetic derivatives. whether it is an important part of our survival taken over by the chemical companies. Companies in Germany are making many There is a revolution happening and people mechanism? Confidence of the ingredients for many Australian are no longer complacent about their My first realisation in all this was in regard to supplement companies, including brands health and wellbeing; they are no longer the iodine that was added to table salt – it I’ve always trusted. Even practitioner-only trusting their health care provider, but rather was potassium iodate. I discovered how it companies make their vitamin and mineral questioning and becoming informed. As Dr was mined, processed and imported into the supplements from synthetic sources and Muscle Jack Kruse says, ‘Question everything’. country – in a barrel marked ‘poison’, that have flavours, colours and other additives that I believe that vitamin manufacturers are not is, not only poisonous via mouth but also on I wouldn’t consume and don’t recommend. deliberately being deceitful – it is simply that skin. So I looked at the iodine in supplements Ethics is the most important issue in a I have a different philosophy from theirs. and found it was the same iodine they added to table salt – potassium iodate. company. When I see a company that I have Just as drug manufacturers conduct seminars trusted add preservatives, flavourings, soy to teach doctors how to use their drugs, there Next I found that research on calcium protein isolate and other additives to their are also supplement companies running supplementation was pointing to the fact that products, I lose all trust in that company. seminars to teach chiropractors, osteopaths, one of the worst pieces of advice that was naturopaths, iridologist, nutritionists, etc, being given to premenopausal women and how wonderful are their supplements and also postmenopausal women was to take How do you make a best- what they can be used for. calcium supplements to prevent osteoporosis. Most supplement brands use calcium that is selling supplement? I’m not saying that drugs and supplements not from natural sources and is not absorbed are on a par. Far from that! Medications have from the gut. The portion that is absorbed Many supplements, such as glutathione and contributed to many side effects, ill health and often runs free in the bloodstream and can coenzyme Q10, have become big sellers. tens of thousands of deaths a year, whereas contribute to calcified arteriosclerosis as well The supplement market in the US alone the supplement industry is far removed from as lipping and spurring on bones. annualises to a $28 billion industry. such problems. A recent annual report of But these isolated supplements are never the American Association of Poison Control Men are not free from problems with calcium found in nature alone, they are always found Centers shows that there have been zero supplementation either. Men who have a high intake of [non-natural] calcium supplements in nature with other macro and micronutri- direct deaths from multiple vitamins and zero appear to have a greater risk of cardiovas- ents. What happens is that the biochemical deaths from vitamins A, niacin, B , D and E. 6 cular disease (CVD) death, as was reported pathway for energy may need hundreds of Vitamins are far safer than medications. by researchers from the National Cancer different nutrients, but for some reason one The issue is – is taking vitamin and mineral Institute, Bethesda, Md, in JAMA Internal nutrient is given priority by a biochemist and supplements the best thing to do for optimum Medicine. The men taking over 1,000 mg/ that single nutrient becomes a best seller.

P12 | True Natural Health Winter 2013 The body has millions of biochemical be a mixture of foods that have been and that is that I want no flavours or reactions happening every second of the spiked with synthetic vitamins. Many colours, whether artificial or not in, a day, and thousands of nutrients are needed products contain synthetic vitamins supplement. in order for these reactions to be successful. which are put into the supplement even 4. Is the supplement in a capsule (that can The wisdom and innate intelligence of the though the label says “All natural”. You be pulled apart), a tablet (bound) or a body knows how to carry out every single one can work this out by looking at the gel cap? Many gel caps are believed to of them. The most important thing for these Recommended Daily Allowance (RDA). be made from gelatine, but some may biochemical reactions is the wide range of If the potency is higher than anything also include the following ingredients: nutrients in real foods that allows them all to you would find in nature (for example glycerine, sorbitol, methacrylic acid, operate optimally. One nutrient all by itself 10 times the RDA of Vitamin C per copolymer, hypermellose phthalate, does not do it. serving), the product contains synthet- titanium dioxide, propylene glycol, ically produced ingredients, no matter polyethylene glycol or vanillin (synthetic Let’s now look at how to decipher what the claim. the thousands of ingredients used by vanilla). If any of these are present, you 2. Look to see if there are any additives. won’t know because the ingredients in companies and how to determine what is It may say that the supplement is free the gel cap, capsule or binders don’t real and what is not. from gluten, sugar, flavours, preservat- have to be on the label. 10 Steps to Reading a ive or colour, or it may say no added 5. Does the capsule, tablet or gel cap sugar, flavour, wheat, dairy, etc. If it have an enteric coating? This means Supplement Label says ‘no’ or ‘free from’, you can be that it won’t dissolve until it hits the assured that it has none of those small intestine, which is important for Reading a label for supplements is much the ingredients. If it says ‘no added …’ then some supplements and medications. same as reading a label for food. The only even though the manufacturer has not Enteric coatings are made from plastics problem is that supplement companies do added sugar or flavour or additive, the and phthalates, including some of the not have to disclose all their ingredients. supplier of some of the ingredients may chemicals mentioned in step 4, as well You will have to call the company to find that have added it. This situation is exactly as acrylic resin, shellac and timellitate. information. the same in the food industry. These enteric coatings are dissolved in 1. Look for the word ‘natural’. If the 3. Does the label say “No artificial colours organic solvents like acetone, methanol, package does not say 100% natural or flavours”? Another trick is that labels ethanol, isopropyl alcohol and ethyl plant or animal, it probably isn’t. will say “No added”, “Free from” or “No acetate, and are applied to capsules The word ‘natural’ can be on the artificial colours and artificial flavours”, and tablets (for both supplements and product even if only 10% is natural. but what they may fail to say is that medicines). These coatings may be If a supplement label uses words like there are ‘natural’ colours and flavours sprayed on or applied as a chemical ‘Food state’, ‘Food source’, ‘Food present. Remember ‘natural’ is a very vapour, and the solvent will evaporate base’ or ‘Organic’, what does this loose term, and it may be that the leaving the coating behind. You won’t mean? Many companies are not being colour or flavour is 10% natural and know whether your capsule, tablet or totally honest, as the supplement may the rest artificial. I have a rule of thumb gel cap has an enteric coating unless

Nutritional supplements from natural wholefood sources, not synthetic

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Winter 2013 True Natural Health | P13 you call the manufacturer. My rule of thumb is no tablets or gel 8. Look for Real Foods. For example, if the product is a powder caps, but if the supplement is in a pull-apart capsule, then I and contains the ingredients, rose hip, acerola or camu camu, know that I can pull the capsule apart, use what’s inside and these are real foods that are high in vitamin C. So not only is discard the capsule. natural vitamin C present, but so are all the other nutrients 6. Look for “Manufactured by …” or “Manufactured for ...” When that the body requires to use vitamin C. Other real foods to a company leaves the manufacturing process to someone look for are wheatgrass, barley grass, chlorella, spirulina, else (outsources), they may lose control of how the product is spinach powder, broccoli powder, powdered herbs, beetroot made and where the vitamins and minerals are sourced. Toxic powder, inca inchi oil, avocado, rosehip oil and so on. These agents may be added to the product or sneaky substitutions products are usually dried and then made into a powder or made in order to save money. You can call the company to see extracted as oil. if they know their sources and the exact ingredients of their 9. What about probiotics? These are another supplement that pills. I’ve done this on several occasions and they refer me to many people are taking on a daily basis. The questions you the manufacturer for the answers. need to ask are: is the source a petrie dish or is it food based? 7. Are your vitamins and minerals synthetic? To find out, there are Is the source genetically modified or has it a patent? My choice a few rules of thumb. If the vitamin ends in ‘…ate’ or ‘…ide’, it here is always a probiotic made on food – read the ingredients has a synthetic source rather than a food source. The source and choose a probiotic that is fermented-food-based, rather can be acetone, coal tar, nicotine, alloxal, petrochemicals or keto acid. If ‘dl-’ precedes the vitamin name, it is synthetic. Here are than just the microorganisms. some examples as well as some other common synthetic names 10. Should you ask a doctor or pharmacist for advice about to help you decipher the nomenclature. By no means is this list supplements? Most doctors and pharmacists do not have the complete, but these are the more common names: information presented here unless they are a compounding chemist, and then I would consider asking some questions. VITAMIN OR MINERAL followed by But in the end, it is important to be informed and to know SYNTHETIC PRODUCT exactly what you are buying so that you cannot be coaxed into believing propaganda. Print out the above list of synthetic forms Vitamin A acetate, palmitate, retinol acetate of vitamins and inorganic forms of minerals and peruse the supplement shelves; you may be very disappointed. thiamine mononitrate, thiamine Vitamin B1 hydrochloride, thiamine nitrate ‘WHOLE’ IS FUNDAMENTAL Viamin B2 riboflavin 95% of the supplement market uses synthetic vitamins and Vitamin B3 nicotinamide minerals. These do not function as whole foods and may deplete your body of other nutrients. A good example is vitamin C, the Vitamin B6 pyridoxine hydrochloride majority of which is ascorbic acid or ascorbate. These are not Vitamin B12 cyanocobalamin actually Vitamin C, but represent the outer ring of the molecule that Pantothenic acid calcium D-pantothenate serves as a shell for all members of the Vitamin C complex. This complex includes rutin, bioflavonoids, factor K, factor J, factor P, PABA aminobenzoic acid tyrosinase and ascorbinogen. When you take synthetic ascorbic (para aminobenzoic acid) acid, your body needs to gather all these other components within Folate folic acid, pyerolyglutamic acid its cells to make the ascorbic acid work. If they are not available, the Choline choline chloride, choline bitartrate ascorbic acid is simply eliminated via the urine. Biotin d-biotine All vitamins require enzymes, co-factors, co-enzymes, minerals and other micro-nutrients for their full benefit. For example, vitamins K, ascorbic acid, sodium ascorbate, Vitamin C calcium ascorbate dehydrate P and D have 4, 5 and 12 active components respectively, while vitamin E works closely with the mineral selenium, and copper is irradiated ergosterol, calciferol, Vitamin D required by vitamin C. cholecalciferol dl-alpha-tocopherol, dl-alpha- These are things we know, but there are also many things we don’t Vitamin E tocopherol acetate, dl-alpha- know. The intelligence of real, natural, evolutionary foods combined tocopherol succinate with the innate intelligence of the body knows it all! menadione, menadiol acetate, Vitamin K menadiol sodium phosphate CONCLUSION Just as medicine has its place in emergency health situations, so Iron ferrous fumarate do synthetic vitamins and minerals, so I am not totally against these Calcium calcium carbonate products. What I am against is the indiscriminate use of medicines and synthetic supplements in the numerous instances when food Chromium chromium chloride would be a far cheaper and healthier option. Iodine potassium iodate, potassium iodide There is a nutritional supplement for every complaint from poor Phosphorus calcium hydrogen phosphate vision to low libido, but in the end, if you are eating real natural foods and taking supplements made from natural foods – plant or animal Boron borax, boric acid sources – for general health and wellbeing, this should do what Magnesium magnesium chloride nature intended to do and create a healthy, vital, energetic body.

Selenium seleno-methionine Zinc zinc sulphate monohydrate

P14 | True Natural Health Winter 2013 MERCURY MADNESS Part 4 – Detoxification to be postponed

We are sorry to have to inform our subscribers and readers that Dr Lisa Matriste’s dental clinic in Melbourne was burgled at Easter-time and she has had to devote time and energy to assisting police and re-estab- lishing her practice. Consequently there will be a break in the sequence of brilliant articles she has been writing on the dangers of dental amalgam. We anticipate being able to publish Part 4 the Summer 2013/14 edition of True Natural Health. Meanwhile, for those with internet access, a wealth of information is available on the websites provided by Dr Lisa (below), with her personal apologies for the forced break between instalments and a strong recom- mendation for qualified supervision of any detoxification program.

RESOURCES FOR INFORMATION ON MERCURY DETOXIFICATION For list of websites, turn to page 30.

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INT069_Algotene_HalfPage_A5 ad_v6.indd 1 24/09/12 10:26 AM A REGULAR COLUMN Knowing This Difference Could Save Your Life!

By Greg Fitzgerald, Osteopath and Naturopath

How often do I hear someone utter surprise To say he was upset would be an under- Diet), basically the same as the Australian that so and so died of a heart attack or a statement. He was indignant – how could SAD. He could ‘run it off’, so he thought. stoke, yet “he was just so fit”. Many people this be? He had taken pride in his youthful He was wrong, and, tragically, his ignorance mistakenly use the words ‘healthy’ and ‘fit’ appearance and was very fit and strong. He proved fatal. interchangeably, not realising that there is a had no family history of heart problems and You cannot, I repeat cannot, exercise your way huge difference between the two. had kept himself in great shape – externally. out of a bad diet. Just because someone’s Fitness is a term which describes a person’s I had known John for many years, as he would body (the container) looks good, this doesn’t ability to perform life’s functions with energy come to me for osteopathic treatment for his mean the insides (the contents) are healthy. to spare. In everyday language, we describe sports injuries. During these visits, John made There is often a big discrepancy between the as fit someone who regularly engages in it clear that he had no interest in nutrition or container and the contents. exercise, either formally such as resistance ‘natural health’ ideas, apart from exercise. So To be optimally healthy, all the conditions of training, running, swimming, cycling, etc, we never went there. health must be provided, not just one. or in their occupation which requires large This scare motivated him and he came to You can be fit and unhealthy or you can be fit amounts of daily energy expenditure. seek my opinion on his situation, specifically and healthy. The choice is yours. Although there are specific parameters of on his nutrition and diet. He had remembered fitness, such as cardio-respiratory, muscular my involvement in this area and was unhappy THE AUTHOR strength, flexibility, recovery time, etc, for with the advice given by the dietitian, which the purposes of this article the term ‘fit’ or was simply to eat “a balanced diet”. Greg Fitzgerald is an osteopath, chiroprac- ‘fitness’ is used to describe someone who, tor, naturopath and Principal of the Health for John’s diet was what we call the SAD – through either formal exercise or occupation, Life Centre, 31 Cronulla St, Cronulla, Syd- Standard Australian Diet: plenty of animal maintains a good level of general fitness and ney. Phone (02) 9540 1962; website www. protein and dairy products every day, refined is not overweight. healthforlife.com.au; email info@healthforlife. carbohydrates and sweets regularly (he com.au or [email protected] It is a common belief that if you engage in “burned it up,” he said) and liberal quantities regular exercise, keep to your ideal weight of caffeine and alcohol. He ate a little fruit, Greg was a speaker at the Natural Health and don’t smoke, then you are not only fit, but, to his credit, did eat plenty of vegetables. Society’s Annual Seminar of 24th March but also healthy. This is a widespread and this year, and has spoken at other Society potentially deadly misconception. I emphasised to John that his poor diet had to seminars previously. change, otherwise he would probably be in In fact, it is possible that someone who is for a very hard landing with his health. What very fit and strong can be simultaneously was the good of being the fittest corpse in very unhealthy. A recent case serves as an the cemetery! Detox and nourish your example: Such a diet wreaks havoc on the inside, even body with minerals John (not his real name) came to see me a if the outside is being buffed by plenty of few months ago. He regularly engaged in exercise. It is a common scenario. many activities, including weights, running, Adya Water bike riding and outrigging (ocean water The well known runner and author, James (Black Mica Extract) Fixx, didn’t get the chance that John did to rowing) and had been very active all his life. has all the minerals we wake up to the difference between fitness At age 53, John was regarded as very fit and need to maintain natural healthy by his friends. He did not smoke, and health. In the late 70’s Fixx became famous when his book, The Complete Book health. It also helps to was lean and muscular and had no previous remove toxic substances medical issues, apart from a few exercise- of Running, became a sports best seller. from your body. induced injuries over the years. His heart In it he stated that anyone who could run a rate was slow, which is good, and his blood marathon was immune to heart attacks. At pressure normal. that time, Nathan Pritikin of The Pritikin Diet fame, saw the danger in Fixx’s book, and The other health drinks we have are: Lately, though, he had been experiencing Zenmai Bio Tea some dizziness, palpitations and fatigue and wrote an article called ‘Run and Die on the American Diet’, warning people not to believe Roasted brown rice Refreshing healthy had even blacked out for a few seconds at drink-great coffee organic green tea work, which had prompted him to get a full such dangerous advice. alternative medical investigation. To John’s absolute In 1982 James Fixx died of a severe heart shock, the tests revealed he had atrial fibril- attack while running, with the autopsy lation and a 90% blockage in one of his main revealing up to 95% blockages in some coronary (‘crown’) arteries. His cholesterol coronary vessels. He was only 52. His diet www.zenfood.com.au level was also very high. was the typical US SAD (Standard American T:(02)49684825 (07)41595647

P16 | True Natural Health Winter 2013 Health Products Compact Juicer • Comes with Bonus Mincer Available from the • Lifetime warranty on motor • 5-year warranty on parts Natural Health • White and burgundy colours • Quick and easy to clean. Society • Simple assembly and disassembly • Low 80 –100 rpm to keep enzymes alive and ensuring 28/541 High Street high nutrient absorption Penrith NSW 2750 • Mill-type single auger making less juice foam Phone (02) 4721 5068 • High yield, dry pulp. Fax (02) 4731 1174 • Extracts pure concentrated juice. • Juices vegetables, fruits, sprouts, ginger, [email protected] wheatgrass, etc * NB ‘Members’ means financial • Also makes noodles, pasta, salsa, frozen fruit members of the Natural Health Society dessert, baby food, nut butters, fruit and the Vegetarian Societies and nut balls, etc Posted price to members* $279 non-members $299

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Winter 2013 True Natural Health | P17 Gerson Therapy Case Studies By Jo Thompson

Today, in Australia, we are blessed with All food, except for salads and some fruit, is Only herbal teas are allowed, especially an abundance of food, temptations and cooked very slowly and at a low heat. We peppermint and chamomile as these aid quick easy meals to grab on the run. So we are aiming for pre-digested food so that the digestion. No normal tea or coffee is allowed struggle to maintain, sustain or implement a energy of the body is not focused on digestion, and, of course, no alcohol. fully healthy diet. We continue to be led by but on healing, eliminating toxins, building the our desires, whims and the need to distract immune system and increasing vitality so that You will lose weight in the first few weeks. ourselves from our emotional pain. Many of the body can become free of disease. You will have more energy, sleep better and us lack the discipline to stay on a nutritional be less emotional. It will take time and effort program, even though we know, feel and see The diet is high in potassium-rich foods to adjust. You can expect to recover from the awesome results. to increase oxygen in the cells, and rich in most illnesses with this diet and the other enzymes and nutrients to promote healing and component of the therapy. I council, educate, monitor and support all kinds optimum health. Green, leafy vegetables and of people on the Gerson diet. Most people potatoes are example of potassium-rich foods take on the therapy/diet for medical conditions which are abundant in the diet. Case study that include cancer, diabetes, arthritis, intoler- A female in her 60’s came in for a consultation ances and chronic constipation. Please don’t For the person with cancer and similar wait to change your eating habits because you conditions, nuts and seeds are to be avoided. after she had been told to go home and die. have been given a ‘terminal’ diagnosis. The rationale is that because they contain She had stage-4 lung cancer, for which she enzymes inhibitors, they halt good enzyme had been treated with chemotherapy, radio- The diet is the most important part of the activity in the cells. therapy and pharmaceutical medications. Gerson program. The other three components She was pale and coughing up blood, and are: No cucumber is allowed as it is high in sodium which reduces potassium in the cells. If we she walked – or should I say shuffled – with • The juices have high potassium in the cells we have a rollator (walking frame). Her kidney function • The supplements high oxygen. Where there is oxygen, cancer was failing and her liver enzymes were is unable to grow and develop its own blood elevated, indicating liver damage. She was • The coffee enemas supply. teary and emotional, she didn’t want to die, Here we will focus on the diet, its importance, and wanted to commence Gerson therapy. what it is and the do’s and don’t’s. Example of the daily diet We had our work cut out for us. This diet is strict, challenging and has a Breakfast: rolled oats slowly cooked with We commenced very gently and slowly clear rational as to why certain foods have filtered water. Small amount of allowable in implementing the therapy. Firstly, we been omitted. For further details on this you stewed fruits – usually apple, pear or rhubarb. changed her diet to the one above. We really can email me for the complete program and Lunch: Hippocrates special soup. 1 slice of pressed her to take in the soup to help heal explanation. rye or sourdough bread (no salt in the bread). her kidneys. She did everything I suggested. The diet is plant based with no animal protein She then moved onto juices and the enema. Salad with a dressing of lemon juice and until the sixth week when we allow yoghurt flaxseed oil. and fish. There are no grains or pulses until I first saw her in November last year. It is week 4 – 6, depending on your medical status Dinner: slow cooked vegetables (from the now April, and she is stronger, has colour and reason for pursuing the treatment allowable foods list). Salad. in her face, walks unassisted, laughs and chats about life. The most impressive result is that her kidney function is back to normal. Her oncologist, who was against nutritional therapies, couldn’t believe the results, and told her to keep doing what she is doing. This lady now has quality of life.

This therapy can change a person’s life. Stop the excuses and sabotages and take control of your life. Feed your brain healthy, nutritious food, and you will no longer struggle with temptation and lack of discipline. You will improve your health and vitality.

Contact us on 02 4384 1501 or email jojo@ bn2health.com

P18 | True Natural Health Winter 2013

® Broccolini baby broccoli

By Perfection Fresh, Australia

Broccolini® baby broccoli, the green It doesn›t need peeling or scaling and nuts or legumes. veggie which joined the brassica family 14 chopping is optional. It can be cut diagonally, • Sautéed: Simmer whole or chopped with into small, even batons or into florets and stalks. years ago, has gone from being a virtual creamy sauces or clear stocks. Serve as unknown in Australia to being one of the It›s a fast-cooking, no-waste veggie with a main or side. most frequently purchased greens. It has an wide appeal thanks to its mild, succulent appealing nature and whole-veggie eating taste which becomes sweeter when cooked. • Roasted: Slow roast whole until colour attributes. It suits all cuisine styles from Asian stir-fries deepens and texture becomes crunchier. and curries to Mediterranean-style pasta Serve as a side. dishes or contemporary Australian salads. It’s • Baked: Combine Broccolini® in a GREAT PLATE APPEAL also an ideal first veggie to start children on the path to healthy eating. cheesy, white sauce and bake in the The bright, fresh, green colour and long, oven. Serve gratin as a main or side. Broccolini® contains various textures and tender stems of Broccolini®’s add instant • Sun-dried: Sun-dry florets and use as plate appeal. It can be arranged, draped, tastes within a single stalk. It can be prepared balanced, stacked or mingled with other in many ways, then presented creatively sprinkles to garnish. complementary ingredients to great effect. as the main ingredient of a meal for colour, flavour or shape or simply served on the side WHERE AND WHEN TO for everyday green super nourishment. THE ONE AND ONLY FIND BROCCOLINI® Trademarked Broccolini® baby broccoli 10 WAYS TO COOK Broccolini® is available year-round at super- is a varietal cross between broccoli and AND SERVE BROCCO- markets and independent retail outlets across Chinese kale. While there are copycat Australia. Store in the fridge and eat within a products available, only Broccolini® has its LINI® few days of purchase. distinct, unique taste with a peppery edge. • Steamed: Encase in a stovetop steamer It is a specialty green veggie grown and with a little water and cook for one to two WHERE IT’S GROWN marketed exclusively by Perfection Fresh minutes. Serve as a side, in a salad or Australia. toss through pasta. Unknown in Australia until Perfection Fresh • Blanched: Immerse in boiling water for introduced it in 1999, this baby broccoli VERSATILITY PLUS less than two minutes, plunge into ice is now grown year round by 14 producers water to refresh, then serve in omelettes located in Queensland, Victoria, New South Broccolini® baby broccoli is one of the or quiches. Wales, South Australia, Western Australia few green veggies which is entirely edible, • Puréed: Pulse whole in a food processor and Tasmania. needing only a quick rinse. From the base of its tender asparagus-like stalks to the tip of and mix into other ingredients. Serve as a Despite the ‘baby’ reference, Broccolini® is its soft and loose deep green florets, every salsa, soup or dressing. a unique registered variety and not broccoli part can be eaten – including any leaves • Wok-tossed: Stir-fry whole or chopped picked early. Up to 12 stems are harvested which remain on the bunch. with other colourful veggies along with by hand from each plant. ABOUT PERFECTION FRESH

Founded in Australia in 1978, Perfection Fresh is serviced by fresh produce growers across Australia and supplies specialised fruit and vegetable lines to premier food retailers, processors and distributors Australia-wide and internationally. Besides Broccolini® baby broccoli, these lines include The Original™ grape tomatoes, Il Bello Rosso® baby red capsicums, Vine Sweet Minicaps® baby capsicums, Qukes® baby snacking cucumbers, Romatherapy® baby roma tomatoes, Midnight Beauty® seedless black grapes and mangoes.

P20 | True Natural Health Winter 2013 Chia, the Tiny Seed that Packs a Mighty Nutritional Punch By Melissa Argiro, BHSc, ND, Phytocare

Chia is an edible seed from the desert plant, cereals, smoothies and soups to boost the and energy to your day, remember chia is Salvia hispanica, a flowering plant of the mint nutritive properties of these foods. Chia nutritious and easily digestible. family, Lamiaceae. Although native to central is said to be able to absorb many times its and southern Mexico, chia is also grown in own weight of water, so it is important when Australia. It is said that Mayan and Aztec eating chia to consume plenty of water. REFERENCES cultures favoured the seed for its energy The Chia Co boosting abilities. Chia means ‘strength’. Six reasons to include chia in your diet: • Rich in valuable omega-3 fat; http://www.thechiaco.com.au/content/ Chia is one of the most functional and nutritious superfoods. It is the richest known • Excellent source of fibre; about-chia-co accessed 14/2/2013 plant source of omega-3 fatty acids, in the • Gluten free; Linus Pauling Institute Oregon State form of alpha-linolenic acid. Chia is also • Is a whole, unrefined seed; University loaded with protein, fibre, vitamins, minerals and an army of antioxidants. It is an excellent • Packed with calcium, magnesium, iron http://lpi.oregonstate.edu/infocenter/phyto- and vitamin C; source of plant protein, as all essential amino chemicals/fiber/ accessed 29/1/2013 acids are present. • Easy to digest. Reference.com There are two colours – black and white. Why use Australian chia? Australian-grown Black chia is a combination of both colours chia is produced in the beautiful Kimberley http://www.reference.com/ accessed of seeds, while the white has simply been region of Western Australia. Innovative and 29/1/2013 separated from the black seeds. sustainable farming practices are employed to ensure a 100% natural, high-quality British Journal of Nutrition The mild, nutty flavour of chia seeds makes Australian-grown product. them quite versatile and easy to add to foods http://journals.cambridge.org/action/display and beverages. Chia can be added to salads, Chia can be purchased as seed, oil, bran and Abstract?fromPage=online&aid=2802408 sauces, vegetables, salsas, rice dishes, flour. If you are looking to add a boost of fibre accessed 14/2/2012

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For more information contact Phytocare on P 1300 214 048 or to buy online visit www.phytocare.com.au

Winter 2013 True Natural Health | P21 Recipes Antioxidant-laden winter warmers DEEP GREEN WINTER SOUP WITH SEASONAL GREENS

Serves 6 - 8 | Prep time: 6 mins | Cooking time: 45 mins.

A hearty, healthy soup that’s packed full of antioxidant-rich winter greens. Recipe created by executive chef Andrew Mirosch of Sirromet Winery, Brisbane. INGREDIENTS • 1 Broccolini® baby broccoli, sliced • 1 Treviso™ radicchio, sliced • 1 Tuscan cabbage (cavolo nero), stems removed • 1 baby endive outside leaves, trimmed and sliced • 250g baby Brussels sprouts, trimmed and sliced METHOD • 1 Spanish onion, sliced • Heat 60 ml oil in a saucepan and add onion and garlic. Cook until onion is • 3 cloves garlic, crushed tender but not browned. • 1.5 L vegetable stock • Add all vegetables and cook for a further 2 - 3 minutes until wilted. • 2 tsp pistachio nuts, chopped • 90 ml extra virgin olive oil • Add stock and simmer for 30 minutes. Transfer to a blender and purée until smooth. Season with salt and pepper to taste. • Sea salt and ground black pepper, to taste • Serve soup sprinkled with pistachio nuts and drizzled with remaining oil.

BABY FENNEL AND CELERIAC SOUP ORIENTAL BABY VEGETABLE STIR-FRY

Serves 6 - 8 | Prep time: 15 mins | Cooking time: 40 mins. Serves 4 | Prep time: 10 mins | Cooking time: 4 - 5 mins.

A sophisticated, creamy soup with earthy anise flavours. Recipe created This crisp and delicious stir-fry combines delicate, baby vegetable by executive chef Andrew Mirosch of Sirromet Winery, Brisbane. flavours with an exotic, oriental twist! INGREDIENTS INGREDIENTS • 4 witlof stems, trimmed and sliced Remoulade • 1 bunch Dutch carrots, scraped and diagonally cut into thirds • 8 witlof leaves, whole • ½ cup celeriac, grated • 250 gm packet Il Bello Rosso® baby red capsicums, seeded, cut • 2 baby fennel, trimmed and sliced • ½ cup whole-egg into wedges • 1 celeriac, peeled and sliced mayonnaise • 1 bunch Broccolini® baby broccoli, diagonally sliced • 750 ml vegetable stock • 1 tsp lemon juice • 125 gm packet fresh baby corn, diagonally sliced • 600 ml pure cream • 1 tbsp vegetable oil • 1 tsp sea salt • ½ tsp white pepper • 60 gm sachet oriental vegetable stir-fry paste METHOD • Handful coriander leaves, to serve (optional) • In a saucepan bring stock to the boil and add sliced witlof, fennel METHOD and celeriac. Simmer for around 30 minutes, or until tender. • Heat oil in large wok or frying pan over medium-high heat. • Add cream, salt and pepper. Bring to the boil. • Add carrots and 2 tbsp water. Stir-fry 2 minutes. • Transfer to a blender and purée until smooth. Keep warm. • Add baby red capsicum and Broccolini®. Stir-fry 1 minute. • For remoulade, combine all ingredients and mix well. • Add baby corn and stir-fry paste, stir-fry 1 minute, or until • Serve soup topped with fresh witlof leaves filled with remoulade. vegetables are tender.

• Serve garnished with coriander, if liked.

P22 | True Natural Health Winter 2013 Recipes supplied by Perfection Fresh Australia Pty Ltd RED CURRIED D’VINE RIPE TRUSS A DUO OF ORANGE AND PURPLE TOMATO SOUP DUTCH CARROT SOUP

Serves 6 - 8 | Prep time: 15 mins. | Cooking time: 50 mins. Serves 6 | Prep time: 15 mins | Cooking time: 30 mins. This bright red, spicy tomato soup is perfect warm on a wintery day Serve this duo of colourful carrot soups side by side to make an or chilled in summer. Recipe created by executive chef Andrew impact. Recipe created by executive chef Andrew Mirosch of Sirromet Mirosch of Sirromet Winery, Brisbane. Winery, Brisbane. NOTE: d’VineRipe® truss tomatoes are grown in state-of-the-art INGREDIENTS glasshouse at Two Wells, South Australia, and are available year • 2 bunches purple Dutch carrots, peeled and sliced round. They are ripened on the vine. • 2 bunches orange Dutch carrots, peeled and sliced INGREDIENTS • 500 ml orange juice • 1kg D’VineRipe® truss tomatoes, blanched and peeled • 1 L water • 1 onion, sliced • 2 pinches cardamom Orange Caramel Syrup • 2 cloves garlic, crushed • 2 tsp sea salt • 100 ml orange juice • ½ tsp white pepper • 1 tbsp tomato paste • 50 gm Rapadura (unrefined) sugar • 60 gm Rapadura (unrefined) sugar METHOD • ½ tsp ground cumin • In a saucepan bring 500 ml water and 250 ml orange juice to the boil. • 2 tsp curry powder • Add one pinch cardamom, one tsp salt, ¼ white pepper and • 1.5 L vegetable stock purple carrots. Cook until carrots are tender. • ½ tsp mild red chili flakes • Transfer to a blender and purée until smooth. Add a little water if too thick. Keep warm. • 50 ml balsamic vinegar • Repeat first three steps with orange carrots. • 100 ml water • For orange caramel syrup, bring orange juice and sugar to the boil • 30 ml extra-virgin olive oil and reduce by half. • ½ tsp salt • Serve soups side by side, drizzled with syrup. • ¼ tsp white pepper METHOD • Blanch tomatoes in boiling water for 30 seconds. Peel, reserving the skins, then cut tomatoes in half. Cleanwater the ultimate health choice for travel or home • Squeeze pulp and seeds from tomato halves over a bowl so just the flesh remains. Reserve all. • Heat oil in a saucepan until hot then add tomato flesh, onions Cleanwater specialises in and garlic. Cook for 5 minutes. offering high quality water • Add sugar, tomato paste, cumin, curry powder, chili flakes, salt, puri cation kits that remove pepper and stock. Simmer for 30 minutes. 99.99% of parasites, bacteria and chemicals from virtually any • Transfer to a food processor and blend until smooth. Strain and freshwater source anywhere in discard any solids. the world.

• In a saucepan bring reserved tomato skin, seeds and pulp to The Australian adaptation of the boil and simmer for 10 minutes. Strain and discard solids. the Cleanwater lter has a unique 4-stage system utilising • Return liquid to the saucepan and add balsamic. Reduce a Doulton ceramic candle. until syrupy. One Cleanwater lter used for • Serve soup hot or chilled, drizzled with tomato and balsamic syrup. holidays alone would last for many years.

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Winter 2013 True Natural Health | P23 SYDNEY resident’s life-changing health retreat visit

When the GP of Sydney North Shore always on hand to treat headaches or “When I left, one of my goals was to resident, Tony Coyle, advised a visit to any discomfort with natural alternatives,” maintain the healthy lifestyle I learned at Hopewood Health Retreat, Tony was said Tony. Hopewood, and I am pleased with the sceptical but thought it just might be what “All the food was vegetarian, and was progress I am making, even changing he needed to help his long-term health absolutely delicious. I enjoyed a range from full cream milk to skim!”. problems. An all-natural health retreat for of salads, fruits and a mixture of protein- the first time at 69 years of age? It just rich and starch-rich foods. My diet was About Hopewood didn’t make sense to him. However, with flexible and I was given the opportunity the approval of his cardiologist, Tony was to try new things, while not being Health Retreat happy to take the approach of changing pressured to eat anything I didn’t like. Nestled in the peaceful foothills of his lifestyle. He was pleasantly surprised I was on a prescribed diet until the last the Blue Mountains on the banks of and thankful for what he would achieve five days when I could select from the the Nepean River, just one hour from during his stay. vegetarian smorgasbord.” Sydney, Hopewood Health Retreat is Hopewood Health Retreat has been “I felt extremely supported during my the perfect destination to escape the practising Natural Health for over 50 years stay. The naturopath who looked after hustle and bustle of city living. Boasting with a simple philosophy of natural, fresh me was really professional and enthus- over 50 years of experience in natural plant foods as a part of a nutritional and iastic. Her regular talks at the Retreat health, Hopewood’s approach to healthy enticing menu, fresh air and early morning taught me how to improve my health living is simple – combine natural, fresh, sunshine, fresh or filtered water, moderate through nutrition, which has totally vegetarian foods with plenty of water, exercise and time for relaxation. changed the way I will now live my life,” regular gentle exercise, fresh air and “The great thing about the program was added Tony. relaxation to feel energetic, look your that it helped me to ease into a healthy As a male aged 69 with many serious best and perform at your optimum level. eating pattern before returning home. I even health problems, being referred to purchased a copy of Hopewood’s recipe Hopewood has the perfect health- Hopewood by his doctor was a huge focussed package with a program individ- book hopewood@home to make some of shock for Tony. my favourite meals myself. The family have ually prescribed by your Naturopath. Why “I would never have dreamed of coming since enjoyed some wonderful salads!” not try the Revive Package which helped to a place like Hopewood and was Tony so much? Hopewood is currently Tony could not be more appreciative of the unsure how much it would help me. running a special on the Revive Your support provided to him by the warm and Wow, was I wrong! I am glad I was Health package. Purchase the Revive friendly staff, who helped guide him through convinced to come by my GP as I have his road to rejuvenation. Your Health package for 7, 8, 9 or 10 had a marvellous time and will certainly nights and receive two extra nights free. “Having no coffee was the hardest thing come back. My stay at Hopewood made in my detox, but Hopewood’s staff were me feel healthy, fantastic and alive! Save up to $730!

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Winter 2013 True Natural Health | P25 Treating thyroid disorders naturally By Robyn Chuter, Naturopath

Three facts you need to know about disorders thyroid hormone receptors on the membranes for many years, but when they seek medical of the thyroid gland: of your cells, and then travel to the nucleus of help, they’re told that their blood tests results 1. They are very common; the cell where they ‘switch on’ genes involved are ‘normal’. What does ‘normal’ mean? Most in metabolism, protein synthesis and growth. pathology labs use a reference range for 2. They often go undiagnosed for many TSH of around 0.3 – 0.5 to 5 – 6 mU/L, so years; and if your test result is within this range, you’re 3. Even when they are diagnosed, they are WHAT CAN GO considered ‘euthyroid’ meaning your thyroid frequently poorly managed, resulting in is working normally. (1) WRONG WITH THE below-par physical and mental health. However, the American Association of Clinical Here’s what you need to know to look after THYROID GLAND? Endocrinologists (AACE) recommends that your thyroid health. The major types of thyroid disorders are: doctors “consider treatment for patients who test outside the boundaries of a narrower 1. Hypothyroidism or underactivity of the margin based on a target TSH level of 0.3 to MEET YOUR THYROID thyroid gland; 3.0.” Why? Because: GLAND 2. Hyperthyroidism or overactivity of the 1. Many people show signs and feel thyroid; and symptoms of low thyroid with a TSH of Your thyroid gland is located in your throat, only 3 or 4; just beneath the larynx (voice box). Its sole job 3. Thyroid nodules or abnormal growths is to make two hormones: T4, or thyroxine, within the thyroid. Thyroid nodules can be 2. People with low-grade subclinical hypo- and T3, or triiodothyronine. either ‘cold’ – that is, they don’t produce thyroidism are at high risk of progressing excess thyroid hormone – or ‘hot’ – that to ‘full blown’ clinical hypothyroidism; and These thyroid hormones have a broad range is, they overproduce thyroid hormone, 3. Treating mild thyroid disease at an early of effects on our bodies and minds. They: leading to hyperthyroidism. 95% of stage can help prevent the serious health (2) • Elevate basal metabolic rate (BMR), thyroid nodules are NOT cancerous. effects of hypothyroidism, including which simply means the amount of Goitre or enlargement of the thyroid gland is elevated cholesterol, heart disease, oste- energy the body uses to carry out its vital (7,8) a symptom of thyroid disease that can occur oporosis, infertility and depression functions; in either hypo- or hyperthyroidism, and also in In my experience, low-grade hypothyroidism is • Raise body temperature, heart rate and some cases of multinodular thyroid. The most the easiest of all the thyroid disorders to treat breathing rate; common cause of goitre worldwide is severe naturally (see case study below), and should • Stimulate protein synthesis; iodine deficiency; but this is rarely seen in Australia. be addressed as soon as it becomes evident. • Increase the use of glucose and fats for Let’s take a closer look at each of these energy production; Signs and symptoms • Affect mood, emotions and thinking thyroid disorders. processes; of hypothyroidism • Lower blood cholesterol (by increasing HYPOTHYROIDISM Cardiovascular system the excretion of cholesterol in bile); Slow pulse; increased cholesterol and tri- • Accelerate growth, particularly of bones In hypothyroidism, the thyroid gland fails glycerides; anaemia; oedema (swelling) – and nervous tissue (in conjunction with to make enough thyroid hormone, either especially under the eyes; high or low blood human growth hormone and insulin). because of a problem within the gland pressure; enlarged heart; angina; increased itself, or lack of stimulation by either the risk of heart disease if untreated. pituitary gland or hypothalamus. Women are HOW DOES IT ALL five times more likely to suffer low thyroid Reproductive system hormone levels than men.(3) Low-grade hypo- Females: low libido; prolonged and heavy WORK? thyroidism may affect up to ten percent of the periods with lengthened menstrual cycle; The hypothalamus in your brain monitors the population, while two percent suffer severe anovulation; infertility; miscarriage; premature (4) level of thyroid hormones circulating in your hypothyroidism. delivery; stillbirth; production of breast milk bloodstream. If the level drops, the hypothal- Hashimoto’s thyroiditis is the most when not breastfeeding. amus causes the pituitary gland to release a common hypothyroid condition, affecting one Males: impotence; low libido; low sperm count. hormone called thyroid stimulating hormone, in ten women at some point in their lifetime.(5) Hair, skin and nails or TSH, which prompts the thyroid to release The risk of developing hypothyroidism rises more of its hormones. If thyroid hormone with age, especially in women.(6) Dry, rough skin with fine superficial scales; levels rise, TSH drops. Think of the relation- In my practice, I’ve found that people who eczema; psoriasis; acne; yellowing of skin ship between these two hormones as being a are eventually diagnosed with clinical hypo- especially on palms. see-saw: when T4 goes down, TSH goes up; thyroidism (elevated TSH with low levels Coarse, dry, brittle, dull hair; hair loss (can be and when T4 goes up, TSH goes down. TSH of T4 and T3) often have a long history of is always the first thing a doctor will test if he severe); thinning of outer eyebrows. sub-clinical hypothyroidism (mildly elevated or she suspects you have a thyroid problem. Thin, brittle nails with transverse grooves. TSH with normal T4 and T3). These people Once the thyroid releases its hormones, – usually women – have been experiencing Gastrointestinal tract they travel through the bloodstream, bind to symptoms of low thyroid function (see below) Constipation; decreased appetite.

P26 | True Natural Health Winter 2013 Musculoskeletal system • Sub-acute thyroiditis (due to a viral Muscle weakness; joint stiffness and swelling; HYPERTHYROIDISM infection) or silent thyroiditis (an immune muscle and joint pain and tenderness. attack on the thyroid gland); both cause The major types of hyperthyroid conditions transient hyperthyroidism followed by Immune system are an autoimmune condition called Graves’ hypothyroidism(17); Frequent or chronic infections, especially disease (more common in people aged 20 fungal and viral. to 40) and thyroid nodules (usually in the • Diet pills; over-40s). Increased thyroid activity also • (Very rarely) pituitary tumour. Mental and psychological occurs as a normal adaptation to life circum- (18) Depression; decreased concentration; stances, such as cold environments, high People with blood type O are more prone severe forgetfulness; slowed thinking; altitude and pregnancy.(14) Women are five to (contrary to Peter D’Adamo’s assertion, in emotional instability; apathy; irritability; ten times more likely to develop hyperthyroid- Eat Right 4 Your Type, that type Os are more agoraphobia; anxiety. ism than men.(15) The thyroid gland may be prone to hypothyroidism). either enlarged or shrunken in hyperthyroidism. General Difficulty losing weight and/or moderate NATURAL TREATMENT weight gain; decreased basal body Signs and symptoms of OF THYROID DISORDERS temperature; sensitivity to cold; headache; hyperthyroidism lethargy; fatigue; increased sleepiness; To be successful, natural treatment of thyroid shortness of breath; clumsiness; numbness Mental and psychological disorders must begin early – preferably and tingling in hands and feet; impaired Nervousness; anxiety; panic attacks; irritabil- as soon as the problem is diagnosed. The kidney function; deep, hoarse voice; slurred ity; fluctuating moods; over-reaction to minor difficulty is that subclinical hypothyroidism speech; night blindness; hearing loss. setbacks; depression; hypochondria; disorg- in particular often goes undiagnosed for anised thinking; emotional withdrawal; loss many years. By the time a client turns up in of emotional control; paranoia; aggression; my office with a diagnosis of Hashimoto’s What about the basal body episodes of erratic behaviour; psychosis. thyroiditis, asking me if there’s any natural temperature test? Reproductive system alternative to the prescription for thyroxin that Females: low or exaggeratedly high libido; her doctor gave her, she may have already Many alternative practitioners, and some infertility; menstrual irregularity (usually more lost so many of her thyroid-hormone-produc- doctors, believe that the TSH blood test is frequent periods); light menstrual flow. ing cells that she really won’t be able to avoid not sensitive enough to detect mild hypothy- Males: impotence; enlargement of breasts; taking thyroid replacement therapy. In cases roidism. They suggest using the basal body low libido; infertility. like this, my aim is to optimise her nutrition temperature (BBT) for diagnosis. Whereas 10 and stress management so that she can take Hair, skin & nails – 12% of people have mild hypothyroidism if the lowest possible dose of thyroxin while still blood tests are used for diagnosis, that figure Hair loss (alopecia areata), thinning and maintaining ideal levels of TSH, T4 and T3. is around 25% if the BBT is used.(9) However, greasiness. When subclinical hypo- or hyperthyroidism Soft, easily torn nails; separation of the nails many conditions, including depression, post- is caught early, it’s a completely different (especially of the ring finger) from the nail traumatic stress disorder, eating disorders story: the autoimmune process can often be beds; clubbing of the fingertips. and kidney failure can cause a lower-than- stopped, and the person can regain normal normal BBT – so, clearly, the BBT is not Excessive sweating; vitiligo (patches of thyroid function – although they will always precise enough to identify hypothyroidism. In white, dry, scaly skin); dry or itchy skin (in have a susceptibility to thyroid disorders in any case, only severe hypothyr-oidism causes older people). the future. a drop in body temperature, as opposed to a perception of being ‘cold’.(10) Eyes Exophthalmos (bulging eyes – think Marty Key treatment strategies: Feldman!); staring. What causes A high nutrient diet consisting of mini- Musculoskeletal system mally-processed plant foods, with little hypothyroidism? Weakness, particularly of the thigh, shoulder or no animal products and no added salt. and upper arm muscles; osteoporosis. The most common cause of low thyroid A fruit-and-vegetable-rich vegan diet, function in Australia and other developed Gastrointestinal system without added fats (which hinder immune countries is Hashimoto’s thyroiditis, an Increased hunger; frequent bowel function, particularly the clearance of autoimmune condition in which the immune movements; diarrhoea; vomiting. immune complexes from the bloodstream), but containing adequate essential fatty acids, system makes antibodies that destroy thyroid Cardiovascular system is an effective treatment for autoimmune hormone-producing cells. Rapid pulse; enlarged heart; atrial fibrillation disease. Water-only fasting is also highly (fluttering beat); systolic hypertension – pre- Other causes include: effective in many cases,(19) but needs to be disposing to heart failure; angina; reduced supervised by experienced practitioners, for • Radioactive iodine therapy, drugs or platelets (causing prolonged bleeding). surgery for hyperthyroidism, goitre or example, those at Hopewood Health Retreat at Wallacia NSW. thyroid cancer; General Insomnia; fatigue; over-activity; intolerance Animal proteins are known to trigger • Viral infection (viral sub-acute thyroiditis); to heat; weight loss; tremor (especially in the autoimmune disease through a process called • Drugs including diet pills, oestrogen, hands); increased thirst. molecular mimicry: Incompletely digested some anticonvulsants, rifampin, proteins can slip through the intestinal wall p-aminosalicylic acid, iodides, lithium, if it has become damaged (‘leaky gut’) and amioderone, interferon and interleukin- What causes enter the bloodstream, causing immune 2,(11) and hyperthyroidism? cells to manufacture antibodies against them. Because proteins from animal-derived • Radiation treatment for head and neck • Autoimmunity (Graves’ disease); foods resemble human body proteins (we are (12) cancers, lymphoma or acne. • Excessive intake of iodine supplements or animals too!), these antibodies are far more (16) Interestingly, people with blood type A are iodine-rich food, e.g., kelp ; likely to ‘cross-react’ with body cells than • Excess thyroid hormones from over-medi- are proteins from plant foods, and cause more prone to developing hypothyroidism.(13) cation or endocrine changes; autoimmune damage.(20)

Winter 2013 True Natural Health | P27 Salt intake causes a crucial shift in immune condition with high-dose iodine, or large make sense of her symptoms until I went function – differentiation of pathogenic quantities of kelp, and ended up making back over her file and recalled that she was T-helper 17 cells – which plays a key role in it worse! We need an adequate amount on Synthroid. She confirmed that she was thyroid autoimmunity.(21) of iodine to make thyroid hormone, but still taking the same dose of this drug. Her A diet high in unprocessed plant foods also excess iodine inhibits the release of thyroid symptoms sounded like hyperthyroidism, and supplies the antioxidants needed to protect hormones,(26) may trigger autoimmune attacks I suspected that she would need to reduce the body against the excessive free radical on the thyroid gland, and causes increased her dose of Synthroid. rates of thyroiditis and thyroid cancer.(27) production induced by hyperthyroidism. I advised her to see her doctor for thyroid Stick to the recommended daily intake of 150 Many alternative health practitioners function tests, which revealed an excessive mcg of iodine from food and supplements. recommend a gluten-free diet to Hashimoto’s level of thyroid hormones. Her doctor advised sufferers even if they don’t have coeliac Correct iron deficiency anaemia and her to stop taking Synthroid altogether! disease, but unfortunately, although many depletion of iron stores This was a truly remarkable outcome, given people feel better on a gluten-free diet, Both these conditions are associated with that people who go on thyroid hormone going gluten-free does appear to slow not lowered levels of thyroid hormones, and iron replacement are told they will be on it for life. the progression of the disease.(22) supplementation helps to restore thyroid Pauline was unclear about the exact nature of her hypothyroidism, but she almost certainly Vitamin D hormone levels to normal.(28) Don’t take iron had Hashimoto’s thyroiditis. It seems quite The ‘sunshine vitamin’ is crucial for normal supplements unless you have iron depletion (detected through a blood test for ferritin), clear that the vegetarian diet and stress thyroid function. Vitamin D deficiency is more management techniques that I prescribed because excess iron is toxic. Boost your common in sufferers of autoimmune thyroid for her high blood pressure also resolved her intake of iron-rich foods such as green disease, and deficiency also correlates with the autoimmune thyroid condition. Measures which (23) leafy vegetables and juice made from them, presence of anti-thyroid antibodies. I advise restore health almost always have positive legumes, dried apricots, nuts and seeds all my clients to have their GP run a blood ‘side-effects’ such as this; whereas treatments (eaten with a vitamin C-rich food to enhance test for 25-hydroxyvitamin D, and to take a D3 that merely address disease symptoms almost absorption), and if an iron supplement is supplement (preferably a plant-derived one invariably have negative side-effects. such as Vitashine, available from my website necessary, choose an organic form such as www.empowertotalhealth.com.au/products) if iron picolinate. Robyn Chuter, BHSc, ND, GradDipCouns, is a naturopath, EFT therapist and counsellor their blood level is below 100 nmol/L. Herbs practising in Burraneer in southern Sydney. Stress management Constituents of Melissa officinalis (lemon She offers in-person, telephone and Skype balm) reduce the activity of the abnormal consultations. Visit Robyn’s website at Stress is a well-recognised trigger of antibodies that cause thyroid over-activity in www.empowertotalhealth.com.au and sign autoimmune disease. There is particularly Graves’ disease; and essential oil of thyme up for her FREE monthly e-newsletter, or strong evidence that Graves’ disease can may also reduce thyroid activity.(29) contact her on 02 8521 7374 or email be precipitated by stresses such as serious [email protected]. illness or death of a family member, divorce or financial troubles. The incidence of Graves’ CASE STUDY disease has also been observed to rise sign- REFERENCES ificantly during and after wars.(24) – HYPOTHYROIDISM 1 http://www.ncbi.nlm.nih.gov/ One of the major symptoms of Hashimoto’s Pauline, a 55-year-old American woman who pubmed/17547723 thyroiditis is depression, but the disease may was visiting family in Australia, originally came to 2 https://www.mja.com.au/journal/2004/180/5/6- also be triggered by an episode of depression. see me for high blood pressure. She was taking thyroid-nodules-and-thyroid-cancer One of the reasons why anxiety, depression a beta blocker called Karvea for it, and was 3 Ragg Understanding Your Thyroid Problems, and other psychological symptoms associated also on Synthroid (called Oroxine in Australia) Gore & Osment Publications, Sydney 1992, p. 18. with thyroid disease may not go away, even if to treat her hypothyroidism. She reported that 4 Arem R. The thyroid solution : a mind-body treatment causes thyroid hormone levels to her blood pressure, which she measured on a home monitor, rose as high as 180/120 in spite program for beating depression and regaining return to normal, is that these symptoms may your emotional and physical health, Ballantine, be the cause of the thyroid imbalance, not of the anti-hypertensive drug. New York 1999 pp. 49, 130. the consequence. If you’re currently dealing I gave Pauline detailed dietary and lifestyle th with an autoimmune thyroid disease, have 5 Rosenthal M, The Thyroid Sourcebook (4 edn), guidance, including vegetarian diet, regular Lowell House, Losa Angeles 2000, p. 61; Surks had a bout of it in the past or are at risk of moderate exercise and stress management M, The Thyroid Book, Consumers Union of United developing it due to family history, you need advice, and asked her to continue monitoring States, Inc, Yomkers, New York 1993, p. 107. to prioritise stress management! My favourite her blood pressure regularly, so that we tool for reducing the effects of stress on mind, 6 http://www.ncbi.nlm.nih.gov/ would know when she could begin to reduce pubmed/17547723 body and emotions is Emotional Freedom her blood pressure medication. Technique, or EFT (commonly known as 7 https://www.aace.com/files/position-state- ‘tapping’). I use this simple acupressure- Pauline followed my advice to the letter. At ments/subclinical.pdf based technique with all my clients with thyroid her next visit, two weeks later, she reported 8 http://thyroid.about.com/od/ that her blood pressure had dropped to disorders to quickly and effectively deal with gettestedanddiagnosed/a/tshtestwars.htm their stress-inducing thoughts, beliefs and 120/80 after just three days on the program. emotional reactions. By her third visit, her blood pressure had 9 Murray M & Pizzorno J, Encyclopedia of Natural decreased even further and she had also Medicine, Optima, London 1992. Quit smoking! lost 5 kg. She had only six Karvea pills left 10 Arem op cit, p. 118. Smoking increases the severity of autoimmune and was happy to begin phasing them out. attacks on the thyroid.(25) If you have a thyroid She did so over the next week, and her blood 11 Arem op cit, p. 45; Ragg op cit, p. 19. disorder and you smoke, QUIT! (If you don’t pressure remained at its new lower level. She 12 Arem op cit, p. 236. have a thyroid disorder and you smoke, you found that it only became elevated after she should quit too!) EFT is incredibly useful in went to an exciting church meeting! 13 http://www.ncbi.nlm.nih.gov/ helping smokers quit. pubmed/7103627 Some months later, Pauline rang me from 14 Tortora G & Grabowski S, Principles of Avoid excess iodine the US to tell me she had begun feeling Anatomy and Physiology (9th edn), John Wiley & I have seen a number of clients who have very agitated, couldn’t sleep at night and Sons, New York 2000, p. 584. attempted to self-medicate their thyroid was experiencing palpitations. I couldn’t 15 Ragg, op cit, p. 12.

P28 | True Natural Health Winter 2013 Carbs at night help you lose weight Don’t feed the (wo)man diabetes By Robyn Chuter

As I wrote in an earlier article, ‘Eating meat: the fast track to protein powder beloved of body builders. diabesity’, epidemiological (population-study) evidence strongly points to meat consumption as a major contrib- Thirdly, and this is where ribosomal uting factor to obesity and diabetes. Epidemio- protein S6 kinase 1 (S6K1 to its logical studies, however, can only suggest, not friends) comes in, excess amino prove, a cause-and-effect relationship. Until acids in the bloodstream – the simple a ‘smoking gun’ that shows a mechanism consequence of eating too much protein of action is found, the ideas generated – activate S6K1, which in turn activates by epidemiological research are just a protein called mTOR (mammalian target of hypotheses. Well, in the case of animal rapamycin – a protein involved in insulin signalling) in protein consumption as a contributor to an abnormal way, causing insulin resistance.(8) diabetes risk, that smoking gun has been found, and it bears the decidedly unsexy title of So the ‘smoking gun’ linking excess protein intake to diabetes is ribosomal protein S6 kinase 1. that the amino acids in protein cause insulin resistance to develop. The fact that vegans have a dramatically lower risk of diabetes First, a little bit of background on the epidemiological studies: than meat-eaters indicates that the particular pattern of amino The EPIC-PANACEA study (which involved nearly 400,000 acids found in plant proteins does not cause insulin resistance. European men and women) found that the more red meat, processed meat and poultry people consumed, the more weight So, next time your personal trainer, neighbour, colleague or other they gained over the 5 year study period,(1) even if their energy self-appointed expert on nutrition tells you that ‘carbs’ cause (kilojoule/calorie) intake was lower than those who ate less meat. diabetes and you should be on a high-protein diet to prevent it, grab this golden opportunity to look really smart: ask them how A meta-analysis of 12 studies on meat consumption and diabetes(2) found that high intake of meat of any kind increased on Earth it is that they don’t know that amino acids negatively the risk of developing type 2 diabetes by 17% compared to low affect insulin signalling through class 3 PI3K or hVps34 mediation meat intake; high intake of red meat by 21%; and high intake of of mTOR/S6K1 phosphorylation of IRS1. That should stop them processed meat by 41%. dead in their tracks. The Adventist Health Study found that eating a vegetarian diet Having lost several of my close family members to type 2 reduced the risk of developing metabolic syndrome, a precursor diabetes, I have a particular passion for diabetes prevention (3) to diabetes, by a whopping 56%, while a vegan diet slashed the and reversal. If you need help with overcoming insulin risk of developing diabetes itself by nearly 50%.(4) resistance or diabetes, or – like me – you have a family And now we can turn our attention to the studies which spell history that puts you at high risk of it – contact me for an out exactly how excess protein – the component of animal foods appointment, or book online today, phone 02 8521 7374, that most people think is so good for them – causes insulin email [email protected] resistance, the metabolic defect that leads to type 2 diabetes. A person suffering insulin resistance has more insulin circulating in web www.empowertotalhealth.com.au their bloodstream than a ‘normal’ person, but their insulin doesn’t work properly. As a result, their cells have reduced ability to take up glucose from the bloodstream and burn it as a fuel, leaving the person with a sustained high blood glucose level that contributes REFERENCES to elevated blood pressure, cholesterol and triglycerides, heart 1. http://ajcn.nutrition.org/content/92/2/398.abstract disease and fatty liver. Over time, insulin resistance can progress 2. http://www.ncbi.nlm.nih.gov/pubmed/19662376 to type 2 diabetes. 3. http://www.ncbi.nlm.nih.gov/pubmed/21411506 Firstly – and in direct contradiction to the claim made by advocates of high-protein diets, that carbohydrates make you fat because 4. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671114/ they stimulate insulin release while protein does not – it’s been 5. http://www.ncbi.nlm.nih.gov/pubmed/2660133 known for many decades that amino acids (the building blocks of protein) are responsible for roughly 60% of the rise in insulin 6. http://www.ncbi.nlm.nih.gov/pubmed/2656733 levels after a meal.(5) Intake of protein causes a 360% larger insulin 7. http://www.nutritionandmetabolism.com/content/9/1/48 spike in obese people compared to those of normal weight,(6) suggesting that excess protein intake is even more dangerous if 8. http://www.ncbi.nlm.nih.gov/pubmed/16753575 you’re already overweight. Secondly, the branched-chain amino acids leucine, isoleucine and valine, which cause the biggest spikes in insulin after a meal, are found in higher amounts in animal proteins – especially in whey protein,(7) which is one of the two protein types found in milk, not to mention the main ingredient in those enormous tubs of

Winter 2013 True Natural Health | P29 NEW PRODUCT LACTEEZE LACTEEZE is a lactase supplement that allows people with lactose intolerance to digest dairy products without suffering the unpleasant symptoms caused by inability to digest the milk sugar, lactose. These well-known symptoms include bloating, flatulence (wind), abdominal cramps and diarrhoea. Lacteeze is the only supplement of its kind and is easy to use. A lactose intolerant person simply takes 1 – 2 tablets immediately before consuming any dairy product in order to avoid or minimise the symptoms. states the manufacturer, because goats’ milk also contains lactose. Lacteeze is TGA approved. It is not a drug or medicine, and the What about people allergic to yeast? Lacteeze drops are derived manufacturer declares that it is safe for everyone from newborn from yeast so they should not be used by people who are allergic babies to adults, and that you cannot overdose on it because or intolerant to yeast. On the other hand, the tablets don’t contain any excess is simply eliminated from the body. Lacteeze does not yeast so can safely be used by such people. interact with any medication. Lactose intolerance or overload is the most common food Lacteeze comes in the form of tablets and drops. Ingredients are as intolerance in Australia today, affecting approximately 25% of the follows: Australian population. Decreased production of this enzyme is not TABLETS – source: Aspergillus. a surprising phenomenon because we humans were meant to be Children’s Strength. Dextrose, microcrystalline cellulose, lactase weaned at three or four years of age, not at 60 or 80 or 100. (3,000 FCC lactase units), calcium stearate, strawberry fruit Lactose intolerance can make eating out a chore, as sufferers need crystals, citric acid, natural flavours and natural colour. Each tablet to constantly check that their meals do not contain any or much contains tilactase 36 mg and glucose. lactose. Extra Strength. Dextrose, microcrystalline cellulose, lactase (4,000 Retail prices for Lacteeze are: Extra Strength 100pk $36.95; Adults FCC lactase units), calcium stearate and natural mint flavour. Each smaller version 10pk $4.95; Children’s Strength 100pk (with mint tablet contains tilactase 90 mg and glucose. or strawberry flavours) $29.95. DROPS – source: Saccromyces. Ingredients are lactase and Lacteeze is available in many pharmacies and health food stores glycerol. around Australia. It can also be purchased directly from Allergyfree Lacteeze drops and tablets are said to be suitable for vegetarians. Pty Ltd, phone 1300 66 22 50. In the case of infants on goats’ milk formula, Lacteeze can help, For more information, visit www.lacteeze.com.au

MERCURY MADNESS CONTINUED from page 15 from page 28 16 Arem op cit, p. 306. RESOURCES FOR INFORMATION ON 17 Arem op cit, p. 79. MERCURY DETOXIFICATION 18 http://www.ncbi.nlm.nih.gov/pubmed/7103627 19 Fuhrman J, Fasting – and Eating – for Health, St Martin’s Griffin, New York, 1998, pp. 149, 153-172. http://www.dentalwellness4u.com/ group/DrClark/message/3478 – browse/guide.html – Mercury Detoxi- Mercury Detox Autism Protocol 20 Fuhrman J 1998 op cit, p. 148; McDougall J, ‘Treat “high fication: The Natural Way to Remove (originally published on www.mercola. normal” hypothyroidism’, McDougall Newsletter, vol. 1, no. Mercury from Your Body by Dr Tom 9, www.drmcdougall.com com) McGuire – eBook and printed version 21 http://www.ncbi.nlm.nih.gov/pubmed/20016049, http:// available. http://www.proliberty.com/ www.ncbi.nlm.nih.gov/pubmed/23467095, http://www.ncbi. http://www.mercola.com/article/ observer/20070907.htm – How to nlm.nih.gov/pubmed/23467085 mercury/mercury_elimination.htm remove mercury and other heavy metals 22 http://www.ncbi.nlm.nih.gov/pubmed/22126672, http:// http://www.mercola.com/article/ from your body, safely and inexpensively www.ncbi.nlm.nih.gov/pubmed/18056028, http://www.ncbi. mercury/mercury_elimination2.htm http://www.huffingtonpost.com/ nlm.nih.gov/pubmed/12192201 http://www.mercola.com/article/ dr-mark-hyman/autism-mercury- mercury/detox_protocol.htm 23 http://www.ncbi.nlm.nih.gov/pubmed/21278761 toxicity_b_497047.html http://articles.mercola.com/sites/articles/ 24 http://eje-online.org/content/168/1/R13.full archive/2008/12/04/how-sunshine- Chelation with modified citrus pectin 25 Arem op cit, p. 314. and-vitamin-d-can-help-you-eliminate- (from natural sources): 26 Tortora & Grabowski, op cit, pp 584. mercury.aspx http://www.alsearsmd.com/2011/01/01/ 27 Arem op cit, p. 305. http://customers.hbci.com/~wenonah/ six-steps-to-a-pure-and-clean-body/ new/9steps.htm – 9 Steps to Detox 28 Beard JL, Borel MJ and Derr J, ‘Impaired thermoregu- from Mercury Fillings (The Klinghardt http://researchednutritionals.com/ lation and thyroid function in iron-deficiency anemia’, Neurotoxin Elimination Protocol) FactSheets/PectaSol%20Mercury%20 American Journal of Clinical Nutrition, Vol 52, 813-819. http://health.dir.groups.yahoo.com/ Detox%20Study.p 29 Arem op cit, p. 304.

P30 | True Natural Health Winter 2013 Meet Maud, My Belly Monster By Lisa Lu Atwood

Have you ever raided the refrigerator • Say to yourself, ‘I love and accept myself’ after a huge meal, when you know that as often as you can. It makes you see the you shouldn’t be hungry, but you think world as it is, rather than how you feel you are? Oh so hungry for salt, sugar about it. Just try it. or fat! I sometimes give in to my Belly Monster, Maude, and take a few chews of Drink nothing but water – which is more something, then spit out the barely eaten difficult than you think, but well worth it – treat immediately. “Damn it! Why did I have clearer skin, happier head, pee that’s not to do that?” nuclear yellow. What’s not to love? It has been far worse than that before. There was once a piece of cake – the thick Australia and delicious kind with glossy icing – that I decided to throw away in a moment of – The fattest nation substantial on this subject. It’s called Killing self-control and overconfidence. “You’re so in the world? the Belly Monster. good, you don’t need cake … get rid of it!” my self-control and overconfidence cried. Seriously true! When I think of fat, I I guess I have finally accepted my tendency immediately think ‘sad, sad, sad’. I don’t towards unsolicited encouragement – yeah, So I did, only to retrieve it four hours later know why. Maybe it has something to I’m that happy person in your life telling you when Maud chucked a tantrum. “I’m so do with this image I have of happy little that it is possible to change. You can get hungry,” she roared. “You know it’s there. Vegemites and golden beaches juxtaposed some POW if you really want it. What’s You know you want it. Eat it or you’ll die!” with the reality of childhood obesity and our POW? Well … it’s all of the little improve- OK, at least it was a fresh bin liner with skewed perception of what junk food is and nothing else in it but delicious cake. I must ments you begin to see. For me, it’s definitely how much we should be consuming. admit that I learned two valuable lessons that part of my hip when I stick it out as far from that episode of shame: You know what I mean… We justify our as it will go and it creates this beautiful little • If you throw something out in a moment choices all the time, saying things like; it’s hollow that I’ve never seen before. POW! of glory – be sure to damage it beyond all only three Tim Tams, what’s that really going The self-improvement bug bit me when I recognition. Use dirt if you have to! to do? I had a bit of a run earlier… Chips was 10 years old, and its influence has never • Belly Monsters are very real and come from a vegetable, so they can’t be shown any signs of leaving my bloodstream. powerful entities. They really need to be that bad. Doesn’t ‘occasionally’ mean once Recently, I spoke of the Belly Monster with understood. a day? Nice try, Belly Monster. Occasional treats should happen once a week. Just so my friend and trainer, who encouraged me I have gleaned some insight about Belly we’re clear, it is only ONE of something you to share it with you. Monsters and how they operate by observing love (one piece of cake, one scone, one my own in all her splendor. Here are a few I’m on my way toward Wonder-Legs. What little bag of chips) not one of all the above. things I’ve been exploring lately. are you running towards? It’s as though we’re in denial. We’re akin Psychological stress to one of those awful singers on a reality show who thinks they are better than they Further reading Incessant negative mind chatter is equally are. The cure? Taboltt, S 2007, The Cortisol Connection: as harmful as physical stress. When we’re • Change your habits – but only one at a Why stress makes you fat and ruins your stressed we release adrenalin, which can time. It’s fair enough to say, “I won’t eat health – and what you can do about it. lead to that shooting feeling that makes Hunter House, Alameda. you either want to a stab someone with a any more white bread, drink any more fork or hide in a cupboard. Most people Coke or have any more sugar in my are familiar with the fight or flight response, coffee,” but you need to choose your but what you may not know is that there is battles wisely or your Belly Monster another hormone in our chemical cocktail will win. called cortisol, which inhibits fat loss and – • Accept that ultimately it is a competition here’s the kicker – makes you feel hungry. – and we’re losing. Badly. What are you So being stressed is making us fat. Your doing about it for yourself other than All that we are is the result Belly Monster will want to be satisfied. watching ‘The Biggest Loser’? The cure? of what we have thought. If by now you really don’t know what I’m • Remember to breathe. talking about, then you must be one of the What we think we become. • Mind Body Soul. Explore your spiritual lucky few. Either way, I’d love to know what side. Yes, everyone has one. you think. I have decided to write something

Winter 2013 True Natural Health | P31 Vitamin B12 and Vegetarian Diets – what you should know By Dr Kate Marsh, Carol Zeuschner and Angela Saunders

Vitamin B is an essential vitamin needed by difficulty walking, loss of bowel and bladder 12 Table 1: Recommended the body for cell division, the formation of red control, memory loss, dementia, depression, blood cells and maintaining a healthy nervous general weakness and psychosis.(6,7) Unless dietary intakes (RDIs) for (19) system. Deficiency can result in anaemia and detected and treated early these symptoms vitamin B in Australia neurological damage. 12 can be irreversible. RDI (µg) Vitamin B is found almost exclusively in 12 In older individuals vitamin B deficiency is Men 19 – 70+ years 2.4 animal products that include red meats, offal, 12 associated with impaired cognitive function Women 19 – 70+ years 2.4 poultry and seafood as well as milk, eggs and (8-10) cheese, where it is derived from the activity of or worsening of co-existing dementia. - Pregnant Women 2.6 bacteria present in the large intestine of the Low intake of B12, folate and B6 have also - Breastfeeding Women 2.8 animal. Plant foods do not generally contain been linked to increased homocysteine and Children the risk of heart disease and dementia (11,12) vitamin B12. 0 – 6 months 0.4 (adequate intake) Most cases of B12 deficiency occur in the general population and are due to a lack ASSESSING VITAMIN 7 – 12 months 0.5 (adequate of intrinsic factor, which is required for the intake) absorption of vitamin B . The lack of this 12 B12 STATUS 1 – 3 years 0.9 vitamin in the diet for those following a strict 4 – 8 years 1.2 vegetarian or plant-based diet means that Measurement of serum (blood) levels of 9 – 13 years 1.8 consideration of this vitamin is essential. vitamin B12 is a common low cost method 14 – 18 years 2.4 In fact, over half of vegans and 7% of of assessing vitamin B12 status, but doesn’t vegetarians have been shown to be deficient provide a measure of the body’s reserves of in vitamin B .(1) 12 this vitamin. There is also concern that the VEGETARIANS AND current reference ranges are too low and a DEFICIENCY higher reference level (>360 pmol/L) has VITAMIN B12 STATUS been proposed (6,13,14). Objective measures While reported cases of vitamin B Vitamin B deficiency is a serious health 12 12 of neurological damage have been found deficiency in vegetarians or vegans are rare, problem, and can result in megaloblastic in those with vitamin B levels below 258 several studies have found lower vitamin B anaemia, inhibition of cell division and 12 12 (15-17) levels in vegans and vegetarians compared neurological disorders. There are many pmol/L . to the general population.(5,20-27) The EPIC factors which may contribute to vitamin B 12 Vitamin B reserves can also be measured (European Prospective Investigation into deficiency in an individual including:(2-4) 12 using other markers including blood levels Cancer) study found that 52% of vegans, • Inadequate dietary intake of homocysteine (Hcy) or holotranscobala- 7% of vegetarians and one omnivore were

• Inadequate absorption (which may result min II (TC2) and blood or urinary methyl classed as vitamin B12 deficient (with a serum vitamin B <118 pmol/l)(1). There from a number of factors including loss malonic acid (MMA). 12 of intrinsic factor, loss of gastric acid, was no significant association between loss of protein digesting enzymes, certain Homocysteine (Hcy) – as there is an age or duration of subjects’ adherence to a vegetarian or vegan diet and the levels of diseases and use of some medications) inverse relationship between vitamin B12 serum vitamin B .(1) While the body’s small • Inadequate utilisation stores and serum homocysteine (that is, 12 as vitamin B stores fall, homocysteine requirements, large storage capacity and • Increased requirements (for example, 12 efficient enterohepatic circulation of vitamin increases), raised homocysteine levels pregnancy) B mean that it can take a number of years can be a useful indicator of vitamin B 12 • Increased excretion caused by alcoholism 12 for deficiency to occur, it is likely that all deficiency. vegans, or anyone who doesn’t regularly In those following a vegetarian or plant-based Holotranscobalamin II (TC2) is the consume animal foods or fortified foods or diet, however, inadequate dietary intake is supplements, will eventually develop vitamin protein that transports B in blood and the major cause.(5,6) Furthermore, high levels 12 B12 deficiency. levels fall in vitamin B12 deficiency. Testing of folate can mask B12 deficiency – which is a concern for vegetarians and vegans for this carrier protein can identify low An infant born to a mother who has been whose folate intake is generally high while vitamin B status before total serum vitamin vegetarian or vegan for many years is also 12 at a high risk of deficiency if the mother’s vitamin B intake is low. Subtle neurological B levels drop.(18) 12 12 vitamin B intake is inadequate and her damage (even in the absence of anaemia) 12 vitamin B stores are low. Vegetarian or is more likely in vegans because of their Methyl malonic acid (MMA) – vitamin 12 increased folate levels which prevent early B is the only co-enzyme required for a vegan women need to ensure an adequate 12 intake of vitamin B during pregnancy and detection of vitamin B deficiency.(6) metabolic reaction in the body which results 12 12 while breastfeeding. Recent studies have in the production of MMA, hence MMA Vitamin B deficiency can also lead to nerve shown that when a mother has low level of 12 levels are a good measure of vitamin B damage and neuropsychiatric abnormalit- 12 vitamin B in her blood, vitamin B levels in status and as this detects deficiency in the 12 12 ies. Neurological symptoms of vitamin B12 her breast milk will also be low, and her baby early stages, it may be one of the better (28,29) deficiency include numbness and tingling will not receive adequate vitamin B12. (14) of the hands and feet, decreased sensation, ways of assessing B12 status. There have been many reports of deficiency

P32 | True Natural Health Winter 2013 in the breastfed infants of vegan mothers who The study found that fortified foods were B12 should therefore supplement their diet with did not supplement their diets with vitamin better at increasing B12 levels than tablets vitamin B12 from fortified foods or supplements. (29-39) (5) B12. Infants have presented with a range or injections. In addition, a large study It is particularly important that pregnant and of symptoms, including developmental delay, comparing foods fortified with vitamin B12 breastfeeding vegan women consume a and even if supplements are given at this concluded that the vitamin B12 added to foods reliable source of the vitamin to reduce the risk

stage to return vitamin B12 levels to normal, or supplements may be better absorbed than of their baby developing deficiency. it is unclear whether a period of vitamin B that naturally found in foods such as in meat.(16) 12 Note: This article has been adapted from a deficiency could have any long-term effects paper published in a recent supplement to for the child.(39-41) Table 2: Vitamin B content of 12 the Medical Journal of Australia on vegetarian foods diets – the full paper can be accessed from Vitamin the following link https://www.mja.com.au/ VITAMIN B12 IN THE Vegetarian sources B (µg) open/2012/1/2 VEGETARIAN DIET 12 Lacto-ovo vegetarians (those who eat Vegetarian sausage, 2.0 fortified (2 sausages) THE AUTHORS dairy foods and eggs) will have a reliable Dr Kate Marsh is an Advanced source of vitamin B in their diet, provided Vegetarian burger, 1.9 12 Accredited Practising Dietitian with they consume adequate amounts of dairy fortified (1 burger) Northside Nutrition & Dietetics products, although intake is likely to be lower Cow’s milk, 250ml 1.8 Carol Zeuschner is an Accredited than in meat eaters. On the other hand, those Egg 1 whole 1.7 who follow a vegan diet will not have a reliable Practising Dietitian with Sydney So Good Soy Milk range (250ml) 1.0 intake unless they consume foods fortified Adventist Hospital Vitasoy Calci-Plus (250ml) 1.0 Angela Saunders is an Accredited with vitamin B12 or take a supplement. Up & Go (250ml) 1.0 Practising Dietitian with Sanitarium It was once thought that some plant foods, Cheese, cheddar, 40g 0.7 Health & Wellbeing such as spirulina and fermented soy products, including tempeh and miso, were dietary Sanitarium One Square Meal Bar 0.7 (175g) REFERENCES sources of vitamin B12, but this has been (42) Yoghurt, (200g tub) 0.4 1.Gilsing AM, Crowe FL, Lloyd-Wright Z, et al. Serum proven incorrect. In fact, the vitamin B12 detected in most plant foods is likely to be concentrations of vitamin B12 and folate in British Marmite (1 tsp) 0.5 male omnivores, vegetarians and vegans: results from the inactive analogue, which is of no use to a cross-sectional analysis of the EPIC-Oxford cohort the body, and can actually interfere with the (See fortified Sanitarium products next page.) study. Eur J Clin Nutr. 2010;2010:21. (43) absorption of the active form of this vitamin. . 2._Herbert V. Staging vitamin B12 (cobalamin) status

While recent research has found traces of B12 in vegetarians. Am J Clin Nutr. May 1994;59(5 in white button mushrooms(44) and Korean laver Supplements Suppl):1213S-1222S. (nori)(45), the quantity in a typical serving means In a vegan diet, using a supplement or 3._Kaptan K, Beyan C, Ural AU, et al. Helico- that they are not a significant dietary source consuming fortified foods is the only way to bacter pylori--is it a novel causative agent in of this vitamin. For example, with only 5% of obtain adequate vitamin B . As the body can Vitamin B12 deficiency? Arch Intern Med. May 8 12 2000;160(9):1349-1353. the RDI in an average serving, the quantity only absorb a limited amount of B12 at any one of mushrooms required to supply adequate 4._Schubert ML. Gastric secretion. Curr Opin Gastro- time, it is best to take small doses more often, enterol. Nov 2007;23(6):595-601. amounts of vitamin B to vegetarians would rather than large doses less often. One study 12 5._Hokin BD. Vitamin B12 deficiency issues in be impractical. Korean laver (nori) has been found that small doses of vitamin B in the 12 selected at-risk populations. Newcastle, University of shown to be a useful plant source of vitamin range of 0.1 to 0.5 µg resulted in absorption Newcastle; 2003. (46) B12 for vegetarians, but is not commonly of between 52% and 97%; doses in the range 6._Mangels R, Messina V, Messina M. The Dietitians’ eaten in the Australian diet. 1 to 5 µg, resulted in a range of absorption Guide to Vegetarian Diets: Issues and Applications, between 56% and 28% respectively, while Third Edition. 3rd ed. Sudbury, Massachusetts: Jones higher doses had an even lower absorption & Bartlett Learning; 2011. Fortified foods with 10 µg and 50 µg resulting in 16% and 7._Allen RH, Stabler SP, Savage DG, Lindenbaum J. 3% respectively, being absorbed.(47) Metabolic abnormalities in cobalamin (vitamin B12) and In Australia, only a few foods are currently folate deficiency. FASEB J. Nov 1993;7(14):1344-1353. fortified with vitamin B . This includes 12 Another study found that in those with dietary 8._Lindenbaum J, Rosenberg IH, Wilson PW, Stabler selected soy milks, yeast spreads (for vitamin B12 deficiency, small frequent oral SP, Allen RH. Prevalence of cobalamin deficiency in example, Marmite) and vegetarian meat doses (2 µg daily) were more effective than the Framingham elderly population. Am J Clin Nutr. Jul analogues such as soy-based burgers and infrequent (weekly or less often) large doses 1994;60(1):2-11. sausages. Examples of the vitamin B content (5) 9._Karnaze DS, Carmel R. Low serum cobalamin levels 12 for improving vitamin B12 levels. While of common fortified foods and comparison to sublingual (under the tongue) supplements in primary degenerative dementia. Arch Intern Med. 1987;147:429-431. animal sources are shown in table 2. are often promoted as being more efficiently absorbed, there is no evidence to show that 10. Dommisse J. Subtle vitamin B12 deficiency and Research has shown that vitamin B12 added psychiatry: a largely unnoticed but devastating relation- to foods is highly bioavailable, especially in this form of supplement is superior to regular ship? Med Hypotheses. Feb 1991;34(2):131-140. (48) oral vitamin B12. those people with vitamin B12 deficiency 11. Ford ES, Smith SJ, Stroup DF, Steinberg KK, caused by inadequate dietary intake. An Vitamin B supplements are not made from Mueller PW, Thacker SB. Homocyst(e)ine and cardio- 12 vascular disease: a systematic review of the evidence Australian study compared the effectiveness animal products and are suitable for inclusion of the following in raising serum vitamin B with special emphasis on case-control studies and 12 in a vegan diet. nested case-control studies. Int J Epidemiol. Feb levels in subjects with vitamin B12 deficiency: 2002;31(1):59-70. • soy milk (two servings of 250ml/day); 12. Seshadri S, Beiser A, Selhub J, et al. Plasma homo- CONCLUSION cysteine as a risk factor for dementia and Alzheimer’s • soy-based meat analogues (one serving/ disease. N Engl J Med. Feb 14 2002;346(7):476-483. day); Vitamin B12 is a serious concern, and eventual deficiency is likely in anyone with insufficient 13. Herrmann W, Geisel J. Vegetarian lifestyle and • vitamin B supplements (one low-dose monitoring of vitamin B12 status. Clin Chim Acta. Dec 12 dietary intake of vitamin B particularly those 12 2002;326(1-2):47-59. tablet per day or one high-dose tablet per following a strict vegetarian or plant-based week); 14. Herrmann W, Obeid R, Schorr H, Geisel J. diet. All vegans and lacto-ovo-vegetarians Functional vitamin B12 deficiency and determina- • vitamin B12 intramuscular (IM) injections who don’t consume adequate amounts of tion of holotranscobalamin in populations at risk. Clin (1per month). dairy products to provide sufficient vitamin ChemiLab Med. Nov 2003;41(11):1478-1488.

Winter 2013 True Natural Health | P33 15. denbaum J, Healton EB, Savage DG, et al. Neu- 1970;23(3):249-255. 38. Weiss R, Fogelman Y, Bennett M. Severe vitamin ropsychiatric disorders caused by cobalamin deficiency 27. Mehta BM, Rege DV, Satoskar RS. Serum Vitamin B12 deficiency in an infant associated with a maternal in the absence of anemia or macrocytosis. N Engl J B12 and Folic Acid Activity in Lactovegetarian and Non deficiency and a strict vegetarian diet. J Pediatr Hematol Med. Jun 30 1988;318(26):1720-1728. Vegetarian Healthy Adult Indians. Am J Clin Nutr. Aug Oncol. Apr 2004;26(4):270-271. 16. Tucker KL, Rich S, Rosenberg I, et al. Plasma 1964;15:77-84. 39. Casella EB, Valente M, de Navarro JM, Kok F. vitamin B12 concentrations relate to intake source in 28. Specker BL, Black A, Allen L, Morrow F. Vitamin Vitamin B12 deficiency in infancy as a cause of devel- the Framingham Offspring study. Am J Clin Nutr. Feb B12: low milk concentrations are related to low serum opmental regression. Brain Dev. Dec 2005;27(8):592- 2000;71(2):514-522. concentrations in vegetarian women and to methyl- 594. 17. Carmel R. Pernicious anemia. The expected findings malonic aciduria in their infants. Am J Clin Nutr. Dec of very low serum cobalamin levels, anemia, and 1990;52(6):1073-1076. 40. Grattan-Smith PJ, Wilcken B, Procopis PG, Wise macrocytosis are often lacking. Arch Intern Med. Aug 29. Kuhne T, Bubl R, Baumgartner R. Maternal vegan GA. The neurological syndrome of infantile cobalamin 1988;148(8):1712-1714. diet causing a serious infantile neurological disorder deficiency: developmental regression and involuntary 18. Herzlich B, Herbert V. Depletion of serum hol- due to vitamin B12 deficiency. Eur J Pediatr. Jan movements. Mov Disord. Jan 1997;12(1):39-46. otranscobalamin II. An early sign of negative vitamin 1991;150(3):205-208. 41. Graham SM, Arvela OM, Wise GA. Long-term B12 balance. Lab Invest. Mar 1988;58(3):332-337. 30. Hellebostad M, Markestad T, Seeger Halvorsen K. neurologic consequences of nutritional vitamin B12 19. NHMRC. Nutrient Reference Values for Australia Vitamin D deficiency rickets and vitamin B12 deficiency deficiency in infants. J Pediatr. Nov 1992;121(5 Pt and New Zealand--Including Recommended Dietary in vegetarian children. Acta Paediatr Scand. Mar 1):710-714. Intakes. In: Department of Health and Ageing, 1985;74(2):191-195. 42. van den Berg H, Daqnelie PC, van Staveren National Health and Medical Research Council, New 31. Gambon RC, Lentze MJ, Rossi E. Megaloblas- Zealand Ministry of Health, eds. Canberra: Australian tic anaemia in one of monozygous twins breast WA. Vitamin B12 and seaweed. Lancet. Jan 30 Government Publishing Service; 2006. fed by their vegetarian mother. Eur J Pediatr. Dec 1988;1(8579):242-243. 20. Hokin BD, Butler T. Cyanocobalamin (vitamin B12) 1986;145(6):570-571. 43. Dagnelie PC, van Staveren WA, van den Berg H. status in Seventh-day Adventist ministers in Australia. 32. Sklar R. Nutritional vitamin B12 deficiency in a Vitamin B12 from algae appears not to be bioavailable. Am J Clin Nutr. Sep 1999;70(3 Suppl):576S-578S. breast-fed infant of a vegan-diet mother. Clin Pediatr Am J Clin Nutr. Mar 1991;53(3):695-697. 21. Tungtrongchitr R, Pongpaew P, Prayurahong (Phila). Apr 1986;25(4):219-221. 44. Koyyalamudi SR, Jeong SC, Cho KY, Pang G. B, et al. Vitamin B12, folic acid and haematological 33. Stollhoff K, Schulte FJ. Vitamin B12 and brain Vitamin B12 is the active corrinoid produced in status of 132 Thai vegetarians. Int J Vitam Nutr Res. development. Eur J Pediatr. Mar 1987;146(2):201-205. 1993;63(3):201-207. cultivated white button mushrooms (Agaricus bisporus). 34. Doyle JJ, Langevin AM, Zipursky A. Nutritional J Agric Food Chem. 2009;57(14):6327-6333. 22. Miller DR, Specker BL, Ho ML, Norman EJ. Vitamin vitamin B12 deficiency in infancy: three case reports B12 status in a macrobiotic community. Am J Clin Nutr. and a review of the literature. Pediatr Hematol Oncol. 45. Miyamoto E, Yabuta Y, Kwak CS, Enomoto Feb 1991;53(2):524-529. 1989;6(2):161-172. T, Watanabe F. Characterization of vitamin B12 compounds from Korean purple laver (Porphyra sp.) 23. Bar-Sella P, Rakover Y, Ratner D. Vitamin B12 and 35. Michaud JL, Lemieux B, Ogier H, Lambert MA. folate levels in long-term vegans. Isr J Med Sci. Jun Nutritional vitamin B12 deficiency: two cases detected products. J Agric Food Chem. Apr 8 2009;57(7):2793- 1990;26(6):309-312. by routine newborn urinary screening. Eur J Pediatr. Mar 2796. 24. Areekul S, Churdchu K, Pungpapong V. Serum 1992;151(3):218-220. 46. Lee Y, Krawinkel M. The nutritional status of iron, folate, vitamin B12 and vitamin B12 binding protein in 36. Lovblad K, Ramelli G, Remonda L, Nirkko AC, folate, and vitamin B12 of Buddhist vegetarians. Asia vegetarians. J Med Assoc Thai. May 1988;71(5):253- Ozdoba C, Schroth G. Retardation of myelination due Pac J Clin Nutr. 2011;20(1):42-49. 257. to dietary vitamin B12 deficiency: cranial MRI findings. 47. Herbert V. Recommended dietary intakes (RDI) 25. Dong A, Scott SC. Serum vitamin B12 and Pediatr Radiol. Feb 1997;27(2):155-158. of vitamin B12 in humans. Am J Clin Nutr. Apr blood cell values in vegetarians. Ann Nutr Metab. 37. Renault F, Verstichel P, Ploussard JP, Costil J. 1987;45(4):671-678. 1982;26(4):209-216. Neuropathy in two cobalamin-deficient breast-fed 26. Ellis FR, Montegriffo VM. Veganism, clinical infants of vegetarian mothers. Muscle Nerve. Feb 48. Yazaki Y, Chow G, Mattie M. A single-center, findings and investigations. Am J Clin Nutr. Mar 1999;22(2):252-254. double-blinded, randomized controlled study to evaluate

VITAMIN B12 CONTENT OF SANITARIUM PRODUCTS Vegetarian Products (Sanitarium) Serve B 12 Vegetarian Products (Sanitarium) Serve B12 (ug) (ug) CHILLED CANNED Hot Dogs 100g (2 hot dogs) 2.0 Casserole Mince 138g (1/3 can) 2.8 BBQ Sausages 100g (2 sausages) 2.0 Nutmeat 85g (2x10mm slices) 1.7 Curried Sausages 100g (2 sausages) 2.0 Nutolene 85g (2x10mm slices) 1.7 Vegie Sausages 100g (2 sausages) 2.0 Savoury Lentils -- -- Bacon Style Rashes 58g (4 rashes) 1.2 Tender Pieces 138g (1/3 can) 2.8 Deli Luncheon Henchen 62g (6 small slices) 1.2 Vegetarian Sausages 80g (2 sausages) 1.6 Deli Luncheon Smoked 62g (6 small slices) 1.2 BEVERAGES—So Good Smoked Deli Slices 42g (2 slices) 0.8 So Good Regular 250ml 1.0 Tender Fillets 83g (2 fillets) 1.7 So Good Lite 250ml 1.0 Vegie Roast with Rosemary & Mint Glaze 120g 2.0 So Good 99.9% Fat Free 250ml 1.0 Thai Sweet Chilli & Lime Burger 75g (1 burger) 1.5 So Good Essential 250ml 1.0 Rosemary, Sage & Parsley Sausage 120g (2 sausages) 2.0 So Good Vanilla Bliss 250ml 1.0 SundriedTomato & Kalamata Olive Sausage 120g (2 sausages) 2.0 So Good Chocolate Bliss 250ml 1.0 Spicy Pepperoni 25g 0.5 BEVERAGES—Up & Go FROZEN Up & Go Choc, Straw, Van, Banana 250ml 1.0 Not Burgers 94g (1 burger) 1.9 ONE SQUARE MEAL BARS Tender Schnitzels 75g (1 schnitzel) 1.5 OSM Cranberry 170g (2 bars) 0.67 Lentil Patties 75g (1 patty) 1.5 OSM Apricot 175g (2 bars) 0.67 Vegetable Patties 75g (1 patty) 1.5 MARMITE 5g 0.5

P34 | True Natural Health Winter 2013 Herbs For Every Reason Herb of the month: abundant sorrel – Rumex Acetosa By Margie Hare

With the winter months looming, sorrel salad to move such heavy food through the E. cider vinegar. Use through the winter as keeps growing and delivering delicious intestines and into the bloodstream at the a steam inhalation to clear congestion, or crispy fresh green leaves to add a right speed. Always include sorrel in your for a sore throat gargle with one glass warm distinctive lemony-sour flavor to salads, to daily salad! water and one tablespoon E. cider vinegar, include in your hearty winter soup or make CAUTION with sorrel: The plant contains or use some to make a cough syrup. a protein dish delicious with sorrel sauce oxalic acid, which is contra-indicated with for something really different. Try adding Eucalyptus cough syrup: ‘Fight’ germs rheumatic complaints. However, I point to mashed potato, to scrambled egg or by sipping one tablespoon every four hours. out that natural oxalic acid can be handled Mix together ¼ cup honey and ¼ cup E. to steamed spinach – it’s a very versatile by the body with no excess build-up into addition to the winter table. cider vinegar, or alternatively sip on a syrup gallstones, kidney stones, bladder stones or made of: Common sorrel grows on the roadside, in any other type of calcification, unless other fields and in woodlands. Some people call predisposing factors are present. Natural ½ cup E. cider vinegar, oxalic acid cleanses the bloodstream it a weed, but the best place for me is in ½ cup water, my own backyard. This perennial grows altogether, removing free calcium and to about 60 – 90 cms high with smooth converting it into substances more readily 1 teaspoon cayenne pepper succulent, tender leaves, a long stalk and a assimilated. and 3 tablespoons honey. reddish spike of small flowers. It flowers in late spring and early summer. I pick the long HERBS FOR THE Soothe a dry night cough by sprinkling flower stalks to encourage more leaf growth E.cider vinegar on the pillow slip. and use them in flower arrangements. Sorrel WINTER MONTHS Elder – Sambucus Nigra: Elder flowers is easy to grow. Make sure you sprinkle Be ready for the cold winter changes and broken egg shells all around the base of the can be gathered in as the florets open. take natural alternative supports instead of Use fresh or dry or freeze for use later. plant. The snails love sorrel too. They are not pharmaceutical drugs. stupid – they know a good thing when they The berries are rich in vitamin C and are see it! There are some common herbs that will used to make wine or juice. It can be taken help you through the winter months. The hot as a traditional remedy to ease colds, common cold is a general inflammation of flu, sinusitis or catarrh brought on at the HOME SELF-HELP TIPS the mucous membranes of the respiratory change in seasons. Elderflowers mixed with passages associated with a variety of viruses peppermint and drunk hot as an infusion Sorrel. Drink an infusion of the leaves which are highly contagious. Poor nutrition (28 gm in 568 ml boiling water). Sorrel’s (28 gm to 550 ml boiling water) is a most resulting in a poorly functioning immune pleasant healing fragrant tea. cooling quality helps relieve the body of system is one of the most prevalent causes fevers. It is also a laxative. A decoction of of colds. Prevention of colds includes getting Fennel – Foeniculum vulgare: Fennel the root can be used for boils and acne. adequate sleep and having a well-balanced seeds help with shortness of breath and (The root is boiled for 5 – 10 minutes and diet. wheezing. Drop one teaspoon of seeds into allowed to cool before being strained.) It is 280 ml boiling water. Cover to steep and taken internally, 60ml three times a day and Catmint – Nepeta cararia: A catnip tea enema is good for a fever. It promotes pers- drink slowly during the course of the day. can also be used as a lotion. piration and thus reduces the temperature. Fig Tree – Ficus carica: A syrup made from Nutrition. Sorrel contains a good balance Eucalyptus: This is the source of eucalyptol the green leaves and green fruit is excellent of the minerals potassium, calcium, chlorine, which makes some cough drops so effective. for coughs, hoarseness or shortness of iron, lesser amounts of phosphorus Steam using eucalyptus cider vinegar, ‘E. breath and many diseases of the chest and and sodium, and large quantities of herb vinegar’, which has absorbed the lungs. sulphur. Sulphur has a tonic effect on the aromatic oils of this healing herb, helps clear bloodstream. The organic sulphur cleanses a stuffy head or a clogged respiratory system. Garlic – Allium sativum: Garlic can be the body of waste accumulations, which is taken in increasing quantities as a prevent- E. cider vinegar. also helped by sorrel’s high pre-vitamin A Purchase the best quality ative for colds and flu this coming season. organic apple cider vinegar you can find, content. Sorrel is high in vitamin C and is Garlic, which has antiviral and anti-bacterial and take a wide-mouthed pickling jar and rapidly digested. properties, and the rest of the onion family fill it with clean eucalyptus leaves, gently can help to protect your immune system. Potassuim. This mineral works in harness crushed in your hands. Heat the cider with sodium to help regulate bodily fluid vinegar to just below boiling point and pour An easy way to extract juice from the onion balance. The natural correction to this fluid it over the leaves and seal jar immediately plants (garlic, onions, chives, garlic chives imbalance is to include in your daily diet with screw top lid. Leave to seep on a and spring onions) is to chop finely and the ‘French’ salad combination: celery, sunny windowsill for two weeks, shaking drizzle with honey, leave covered for an cucumber, lettuce, cabbage, cauliflower, a little every day. Test for flavor. Repeat hour, then start sipping the juice on the tomato, watercress, dandelion greens and the process, if necessary, by straining hour by the desertspoonful. I use a big old- – you guessed it – sorrel. The French salad the vinegar to remove all leaves. Heat the fashioned soup bowl, scoop the chopped would balance their bread and meat, slowly remaining vinegar again and pour it over garlic and onion to one side, then place a cooked with sauces and gravy. By the time another jar full of fresh eucalyptus leaves. folded dishcloth under that end and wait for the gastric juices reached their full strength, Once the desired strength is achieved in the delicious juice to seep out and collect in there would be a potassium flood from the the vinegar, strain it off and bottle. This is the dip on the lower side of the dish.

Winter 2013 True Natural Health | P35 Ginger: I store my fresh ginger in a ginger with ½ cup of honey. Cook slowly on low It is well noted for its help with coughs and jar. No need to keep it in the fridge – in heat for 2 hours, strain and bottle. Use as shortness of breath and the ability to expel fact, it lasts better out of the fridge. When necessary. tough phlegm from the chest. A decoction cooking, I grate immediately before use just can be made with the leaves and roots and Pennyroyal – Mentha pulegium: I just enough, and stir in just before serving. drunk sweetened with honey. love this herb, and always plant it wherever Fresh ginger tea: The perfect winter I go – on paths, where ants like to hide, The syrup is made by adding honey to a warming drink and ideal if you have the under trees where nothing grows, and the strong infusion (28 gm dried herb to 550 first signs of a cold or a cough. Take five bees love it when it is in full flower. When ml water). Boil for 20 minutes. Take 60 mls slices of ginger and two tablespoons of making an infusion, never boil this herb due three or four times a day. dark brown sugar (try Rapadura unrefined to the rich volatile oils. Drink as herbal tea Echinacea. You might wonder why I sugar). Pound ginger slightly with the back infusion sweetened with honey as a cure for have not mentioned Echinacea. It is not of a knife and pour over it 2 cups boiling whooping cough and to lower fevers. available as a tea. Its natural and bitter water. Cover and allow to steep for 5 – 10 Rocket cress – Eruca sativa: Do we taste precludes this anyway. Most of the minutes. Drink all the tea while still hot. love rocket in our summer salads? Most useful ingredients are only extractable Ginger rice soup: Take 5 slices of fresh restaurants have rocket somewhere on the by alcohol preparation. A tea from this ginger, 100 gm polished round grain rice menu. For colds and flu the best way to use herb would be totally ineffective. This is and 30 gm green onion. Cook the ginger it is in syrup. It will cure stubborn coughs a very multi-purpose and complex plant and rice for 30 minutes in 4 cups water. and relieve the ache in the chest. It is so with contra-indications. Please consult a Then add green onion and simmer for 30 easy to grow in your garden, and once you trained herbalist before self-medicating minutes. Drink the entire amount while still let it go to seed it will pop up every year. with Echinacea. hot. After drinking it, lie in bed and cover Cut well back to allow a second and third yourself with a warm duvet/blanket. You will crop per season. Remove the flower stems HELPFUL PURE sweat out the cold. throughout the season to prompt more leaves to grow. ESSENTIAL OILS Grape Vine – Vitis vinifera: This is one of the oldest cultivated plants. The dried fruit Sage – Salvia officinalis: This shrubby The pure essential oils extracted from some – both raisins and currents – are good to herb with wrinkled leaves has purple/blue herbs are especially helpful over the winter eat or suck when you have a cough or a flowers. It is one of the best remedies for months. The following pure essential oils chest infection. The whole grape and the laryngitis, tonsillitis and sore throats. can be used in a massage oil to massage gently the neck, throat, chest and back. fresh juice are rich in vitamins and minerals, Sage gargle is so easy. Take a handfull of Use in an inhalation or simply add to the particularly iron. This provides an instant leaves, cover completely with boiled water bath water and allow the magic of the source of energy and is ideal when you are and steep for 2 hours. When cool, add 1 oils to go to work in your body: bergamot, not well. Great Mullein. drop each of pure essential oil of tea tree, cypress, eucalyptus, lavender, marjoram, peppermint and eucalyptus. Bottle and Honeysuckle – Lonicera periclymenum: peppermint, rosemary and sandalwood. This common climbing shrub produces gargle whenever necessary. Store in a cold, leaves that are the only part of the plant used dark place. in a gargle for sore throats – an infusion You may also take this internally by replacing QUESTION OF THE MONTH using 1 part leaves to 100 parts water. For half the water after the two hours with cider How to best store herbs? a cough you may add the flowers as well, vinegar. Sweeten with honey and sip slowly Thank you, Carolin Maher from the Hills using the same proportion but add honey to soothe a sore throat. and simmer at the very lowest temperature district in NSW, for your question. I am to reduce the water to a syrup. Take one Thyme – Thymus vulgaris: Thyme is a looking forward to working with you in your teaspoon three times a day. natural antiseptic and rich in thymol. It patio garden. relieves sore throat, bronchial irritation and How do I store herbs best, especially if I Hyssop – Hyssopus offincinalis: Hyssop the spasms of whooping cough. An infusion have more than I need to use at the time? grows to about 30 cm tall, with many is made from the dried herb by adding 28 Answer. Most of the soft-leaved herbs stalks, square at first and then rounding gm to 550 ml boiling water. Take 60 ml as they come into flower. Leaves are long can be chopped or cut and frozen in ice three times a day. (I like to mix sage and cubes and put in zip lock bags for later and narrow and the flowers are blue in thyme in equal quantities.) long spikes. An infusion of Hyssop, rue and use: parsley, chives, chervil, thyme, fennel honey (28 gm dried herb in 550 ml boiling Vervain - Verbena officinalis: Another greens, sage, dill, elder, marjoram, water) can be sipped as a tea three times ground herb that has great healing savory, tansy, a day to help with shortness of breath, properties. I like to combine vervain and wormwood, lemon troubled cough and wheezing. yarrow (Achillea millefolium), especially in verbena and the early stages of a cold. Prepare as per mint. Hyssop and feverfew – Tanacetum thyme infusion. parthenium – are useful especially for fevers provided the infusion is drunk frequently so White Horehound – Marrubium that perspiration is induced. vulgare: This common wasteland plant found on roadsides and Jasmine – Jasminum officinale: This is the hedges has square hairy stalks with common garden climber. The white flowers crumpled leaves and small white are like longish tubes, with a delicious flowers. I plant it as a companion aroma, but the berries are toxic. The syrup plant in every herb is made from the flowers and is useful for and vegetable coughs and catarrh. One drop of the pure garden I design. essential oil dropped onto a sugar lump is Its hardy, the helpful for respiratory disease. birds love it and Onion cough syrup: Place 6 organic, it confuses the pests! chopped white onions in a double boiler Great example of a herb garden using many varieties of thyme in the beds and lavender to line the path.

Mint: My best way to store mint is to I like to use the very best leaves in terms make it into mint sauce and store in of aroma. So picking at the right time the fridge. Here is my father’s recipe: is just as important as correct storage. Pick leaves off stalks, place on wooden Pick after the dew has lifted, before full chopping board and sprinkle with flowering so the oils are at their highest Processed meats sugar. Now chop finely, adding more levels. sugar if necessary. While doing this, take years off bring vinegar to the boil, but before it If you have lemon verbena in the boils, put the chopped mint and sugar garden, it is ready right now or over the “your life into serving dish/storage jar and pour next 4 – 6 weeks to be fully harvested Abstracted from What Doctors Don’t on the boiling vinegar. Seal immediately. and pruned so that it will be ready for a Tell You enews, 11th March 2013 Voila! winter rest. This hardy shrub will come Basil and rocket. I don’t like to use back strongly even after the harshest Eat two sausages and a rasher of bacon in this way. It will turn brown and lose of pruning and will still do well with no every day and you’re more likely to die flavour. Store in olive oil in the fridge or pruning. It is easy to train into a hedge. prematurely than someone who eats only a make up pesto with all the spare leaves It makes the best tea that can be mixed before the winter sets in. small amount of processed meat [or none]. with many other herbs. This kind of diet increases your chances of I store garlic like this as well. Peeled dying ‘before your time’ by 44 per cent and in separate cloves covered with oil. GROW YOUR OWN To live a long and healthy life, you should I add chillies and peppercorns into the be eating no processed meat any day. jar also. FOOD WORKSHOPS Chillies. Sew together on a cotton string I would be delighted to discuss The salt and chemicals [usually sodium and hang to dry and use as and when with anyone interested in hosting a nitrite] that are used to preserve the meats necessary. They last for over 12 months. vegetable and herb workshop in their could be the culprits, say researchers from I also pick bunches of herbs and garden for friends, family, neighbours the University of Zurich. They discovered tie them in bundles (bay, yarrow, and interested gardeners. that people who every day eat 160 grams or more of processed meats, such as rosemary, catmint, sage, feverfew, The host or hostess receives a free hops, horehound, honeysuckle, hyssop, sausages, ham and cured meats, are 44 herb garden consultation, valued at lavender and marjoram), but not too per cent less likely to be alive 12 years later over $500.00 thickly. Hang them upside-down with compared to people not open-ended paper bag to stop the dust. Until the next issue use herbs for eating these foods. Wait a few weeks until crispy then strip every reason, and store in glass jars. Label well. Margie Chamomile flowers. I pick these and dry out of the sun in basket trays.

Winter 2013 True Natural Health | P37 NEWS Bites

Nature’s Haven also incurs extra costs to do • a trend towards earlier breast with organic certification which means that development in young girls, which they have rigid guidelines to abide by. increases the risk of breast cancer. Organic food isn’t a luxury, it’s how food is • An increased incidence of genital supposed to be, yet the average Australian malformation in young boys, such as non- household spends more on junk food than on descending testes. fruit and vegetables, and more on fast food than on fruit and vegetables. Because these things have developed relatively rapidly, they cannot be due to The Price of organic The Australian Organic Market Report 2012 shows that price remains the main barrier to genetics. foods is justified Australians buying more organic produce. The UN agencies report calls for more Abstracted from a release by Organic foods are now worth $1.27 billion research into hormone-disrupting chemicals Australian Organic, 15th February dollars annually to Australia, which suggests and better international coordination 2013 that consumers are willing to pay the price regarding endocrine diseases and disorders. for food that is free of synthetic chemicals Australian Organic was formerly and additives, is farmed with environment- Deception regarding Biological Farmers of Australia (BFA) ally friendly practices and treats animals A recent study by Suncorp Bank shows there humanely. the source of is an average 79 percent difference in price between organic and conventional produce. Oestrogen-mimicking imported foods The main reason is that organic produce chemicals a big Based on an interview by Tony Eastley often costs more to produce and distribute. with Hugh Gurney of AUSVEG on radio Consumers can be confident that they are threat ABC’s AM program, 19th February 2013 getting what they are paying for if it has the Based on an item in Medical Observer Australians are increasingly using imported Bud or other organic certification logo. enewsletter, 20th February 2013 vegetable products. New Zealand is the main Dr Andrew Monk of Australian Organic It appears that the risk of harm from chemicals source of imported foods, followed by China. explains: “Organic food is generally not mass that mimic oestrogen and other hormones But New Zealand products are not always produced and farms are less intensive than may be greater than previously thought, what we assume. larger conventional farms, often giving them according to a report by United Nations In some cases, produce can be exported from different economies of scale. Most organic agencies. farms are family owned and rely on more rural China in a frozen form to New Zealand and labour for managing pests, diseases and Known as endocrine-disrupting chemicals then re-packaged and shipped to Australia weeds. (EDCs), they are linked to early breast with the label stating, “Made in New Zealand development, poor semen quality, low birth- from local and imported ingredients”. “Organic reflects a fair price for farmers weight and increasing cancer rates. who are caring for the environment, while As is commonly known, food in China is often producing foods that a growing band of Almost 800 chemicals are already known or grown using chemicals which are banned in consumers want – foods produced without suspected of mimicking or adversely affecting Australia, so this is a deceptive practice. Tony synthetic chemicals, GMOs or synthetic oestrogen or other hormones. Most of these Eastley exclaimed, “So it is a form of food weedicides.” have not been studied for their effects on laundering?” humans or animals. Don Murray of Nature’s Haven farms, which The products to which this applies are mainly grow certified organic fruit and vegetables Endocrine-disrupting chemicals occur in frozen vegetables, such as frozen broccoli, in New South Wales and Queensland, some pesticides, electronic equipment, cauliflower, cabbage, carrots and similar adds that the price difference can be partly personal care products, cosmetics and food vegetables. attributed to the difference in economies of additives, and are entering water supplies It is certainly very confusing for we Aussies scale. He says, “Conventional farmers sell and the food chain. when we think we are buying food from New produce by the truckload, whereas we sell In recent decades, scientists have observed a Zealand, but it was actually grown in China. produce by the pallet load. rise in endocrine-related disorders in humans He also says the costs of production are and wildlife, including studied populations of A large part of the problem is our high dollar, higher because organic farmers don’t use deer, sea lions and sea otters. which is making imported products much synthetic chemicals to grow crops and that In some countries, up to 40% of young men cheaper than those grown or produced in means farmers, like him, use manual labour to have low semen quality, which reduces their Australia. tackle pests and weeds. ability to father children, said the report, Hugh Gurney explained that AUSVEG would State of the Science of Endocrine Disrupting “We hand weed our onions and carrots,” like to see the law amended so that food Chemicals. says Don. “Our staff are on their hands and labels show the true country of origin and knees across a 10 to 15 acre paddock, so, Consistent with the widespread contaminat- that Australian consumers can easily identify depending on the crop, labour costs are 30 ion with these chemicals are the following locally-grown Australian produce. Research to 40 percent higher than for conventional changes globally: has shown that many of us want to buy farms. • Hormone-related cancers, including Australian. “And then there are the harvesting costs. We breast, endometrial, ovarian, prostate, Hugh Gurney is with AUSVEG, the peak can have 10 people in a paddock with wheel- testicular and thyroid, have been industry body for vegetable and potato barrows bringing crops in.’ increasing over the past 40 to 50 years. growers.

P38 | True Natural Health Winter 2013 Restaurant Review PARRAMATTA, SYDNEY: Sahra by the river At last! A restaurant with decent vegetarian $19.90. We had the Vegetarian Banquet The banquet for two was so generous that options in the west of Sydney – Parramatta. ($47 per person), which allowed us to our healthy appetites were assuaged long The restaurant is Sahra, overlooking the sample all the entrees and two of the main before we could finish all the dishes. Parramatta River and the parklands along dishes. Our advice is to allow yourselves For those who want a sweet conclusion to its banks. plenty of time to enjoy this abundant feast. the meal, dessert is available in the form of a Owner, Talal Alamein, is a warm and friendly All the dishes were generous. There wide variety of Lebanese sweets, including host with a passion for food. Talal arrived were three dips – the babaghanouj with baklava, Turkish delight and others, all in Australia from Lebanon in 1969. After its smoky flavour was super tasty; the made on the premises. The coffee served operating various restaurants and coffee hommous was delicious and the labneh is Arabian. Needless to say, we had to save shops in Sydney, he built and opened (drained yoghurt) was creamy and tart. the sweets for later, much later! Sahra in 2004. The food is Lebanese and all the dishes are prepared from scratch on The entrées also included stuffed vine We noted that on Friday and Saturday the premises. leaves, tabouleh and fattoush – a garden nights, there is entertainment to make salad with pomegranate seeds and syrup the visit more memorable. A stunning The principles behind Talal’s cuisine reflect and fried Lebanese bread. The fatayer bellydancer and a Gypsy fortune-teller are his passion: “Our aim is to provide health, pastry contains English spinach and part of Talal’s philosophy of wanting patrons taste and value.” He declared that his wish sumac and was devoured with relish. to leave happier, healthier and wiser. is that patrons leave happier, healthier and wiser. Another taste delight was the roasted We left the restaurant feeling delighted coriander potato morsels, and there were to have discovered a delicious vegetarian For the non-vegetarians there is a wide also pickled vegetables. The entrees were menu in western Sydney and feeling range of Middle Eastern lamb and chicken accompanied by a stack of Lebanese bread. dishes. For those who have the need for inspired by the integrity, passion and gluten free, the chef will happily adjust The two plant-based main dishes are warmth of our host, Talal. many of the dishes on request. The Roasted Eggplant Casserole and Rice restaurant is also fully licensed. and Lentil Pilaf. In the former, the eggplant is roasted to perfection and served with a We started with fresh homemade delicious rich tomato and chickpea sauce lemonade, its flavour enhanced with a on basmati rice. The Rice and Lentil Pilaf Ask and you shall be given! special citrus blossom essence. was made tasty with caramelised onion Knock and the doors shall open! There is a 3-course lunch special for and served with salad.

2/76 Phillip Street, Parramatta Lunch: Tuesday – Friday Noon to 3.30pm Dinner – Tuesday to Saturday – 6.00pm till late Phone 9635 6615 Sunday – open all day. www.sahrabytheriver.com.au Monday – closed

Winter 2013 True Natural Health | P39 Kindred Organisations These not-for-profit societies are closely affiliated with the Natural Health Society

AUSTRALIAN VEGETARIAN VEGETARIAN/VEGAN VEGETARIAN AND VEGAN NATURAL HEALTH SOCIETY (NSW) Inc SOCIETY OF QLD Inc SOCIETY (VegSA) Inc SOCIETY (SA) Inc. 1086 Waterworks Rd, The PO Box 56, Surry Hills NSW 2010 PO Box 311, Kent Town 7 Emily Ave, Gap QLD 4061 SA 5071 Clapham SA 5062 Phone 02 9698 4339 Phone 07 3300 9320 Phone 08 8260 2778 Email [email protected] Email [email protected] Email [email protected] Phone 08 8277 7207 Web www.veg-soc.org Web www.vegsoc.org.au Web www.vegsa.org.au

The Vegetarian/Vegan Society of Qld Inc. Books and Products For orders: www.vegsoc.org.au [email protected] Phone 07 3300 9320

Simple, Tasty, Good The Complete Guide to Vegan Food Peaceable Kingdom: Plant-based recipes for top taste and Substitutions [New] The Journey Home. [New] vital health By Celine Steen & Joni Marie Newman (DVD 78 mins) $30 + postage up to $12 $25 postage $6.65 $18 with postage of $1.20 Great recipes for every meal of the day, with Foolproof methods for transforming any dish Five farmers, an animal rescuer and a beautifully coloured photos for every recipe. into a delicious new vegan favourite Includes humane police officer each embark on a 500 Vegan Dishes. (New) recipes. riveting journey of awakening conscience By Deborah Gray. in this artful tapestry of memory, music and Divine Vegan Desserts (New) personal truth. A life-changing film. $19.95 + postage up to $12 By Lisa Fabry The only compendium of vegan dishes you $25 + postage up to $12.00 Raw Food: A complete guide for will ever need. Beautiful, wholesome and delicious desserts every meal of the day Some recipes are vegan adaptations of such as Double Chocolate Layer Cake with E.Palmcrantz & I.Lilja familiar dishes. raspberry puree. Mouth-watering favourites $35 postage up to $12 (Not to be confused with 500 Vegan Recipes) like Sticky Date Pudding, New York Style Proof that eating raw food can be simple, The Starch Solution [New] Lemon Cheesecake, Double Fudge Pecan healthy, inexpensive and delicious. By John McDougall MD & Mary Brownies, and Tiramisu. A divine experience. Becoming Raw: The Essential McDougall The Ultimate Book of Vegan Guide to Raw Vegan Diets $33 + postage up to $12 Cooking. Hard Cover B. Davis and V. Melina Eat the foods you love, regain your health & By Tony & Yvonne Bishop-Weston $35 postage up to $12 lose the weight. $40 + up to $12 postage This is the definitive book on health & Forks Over Knives DVD [New] Everything you need to know about going the benefits of adding more raw fruits vegan, from choosing $23 + $1.20 postage and vegetables to your diet. A treasure the best ingredients to practical advice on chest of easy-to-read, well-researched Based on the best selling book. Heart health & nutrition. information on raw food. disease, Cancer, Stroke. The Get Healthy, Go Vegan Green Smoothie Revolution The leading causes of death around the Victoria Boutenko world. Diabetes is at epidemic levels even Cookbook [New] amongst adolescents. An important film. By Dr. Neal Barnard and Robyn Webb $26 includes postage Forks over Knives - The Cookbook $25 plus postage $6.65 Combining nutrition and know-how with recipes that pack a powerhouse punch. By Del Sroufe 125 easy, delicious recipes to jump start $35 + postage up to $12 weight loss and help you feel great. 200 recipes Companion to the hit Documentary and the Why Animal Suffering Matters Sweet Gratitude #1 New York Times bestseller. Over 300 (Hard Cover) [New] M.Rogers & T.A.Tamborra Recipes for plant-based eating. All through By Reverend Professor Andrew Linzey $36 postage up to $12 the year. $45 + postage $6.65 A new world of raw desserts. This book Vegan for Life [New] Philosophically astute, theologically sensitive contains fresh takes on old favourites like By Jack Norris,RD & Virginia and eminently readable. Andrew Linzey’s Pumpkin Pie & Tiramisu plus ingenious new Messina ,MPH, RD innovative thesis is that, far from granting a creations including Goji Berry –Chocolate $23 + postage $6.65 secondary significance to animals, their (alleged) Cheesecake & Brazil Nut Ganache Truffles. Beautifully illustrated. Everything you need to know to be healthy lack of reasoning and linguistic capacities argue and fit on a plant-based diet. for treating them with the care and concern that we extend to our very young.

P40 | True Natural Health Winter 2013 Kindred Organisations These not-for-profit societies are closely affiliated with the Natural Health Society

A Book Review by A Note from VegSA VEGETARIAN AND VEGAN SOCIETY Vegetarian/Vegan (VegSA) Inc. Society of Qld PO Box 311 Kent Town SA 5071. Phone 08 8260 2778, email [email protected]. Web www.vegsa.org.au VEGETARIAN MUSCLES Reviewed by Maureen Collier For over 60 years VegSA (formerly Vegetarian and Vegan Society of SA) has been promoting the Vegetarian Muscles, written advantages of vegetarianism and a healthy lifestyle. by Stephanie Messenger, is a It disseminates information through contact with children’s book that explores like-minded organisations through its local Food for a day in the life of a healthy, Thought newsletter and distribution of True Natural environmentally conscious, Health magazine. vegetarian family. VegSA also offers support to people who wish to Jordan, Penny and Katie enjoy follow a vegetarian/vegan lifestyle through regular social functions where members and friends can delicious vegetarian snacks, share food and ideas. Details can be found on the chat about their favourite ‘DIARY DATES’ section of our website. Many events vegetarian foods, and help are also organised by the subgroups. mum and dad in the garden. As they plant seeds and harvest Southern Group: Meets 2nd Saturday each month. their fresh produce, Mother Contact 08 8326 1062, educates the children on the email [email protected] nutritional and ethical aspects Northern Group: Contact 08 8260 2778, of a vegetarian diet. email: [email protected] This simple tale is really an instructional guide for vegetarian Vegewise: Meets 3rd Wednesday each month. children, designed to arm them with the knowledge necessary to Contact 08 83742531, answer the tough questions they may face from their peers and email [email protected] empower them to conduct their own education along the way. VegSA also works in with VegSA Meet-up: See http://www.meetup.com/VegSA-Meetup/ Parents who have struggled to provide responses to the myths surrounding vegetarianism in words that a child can absorb will find this book a helpful tool. Though the language is simple, some of the concepts could be considered to be quite complex, so I The China Study recommend the content for those in late primary school to early high school. The vivid illustrations, however, will capture the By T. Colin Campbell PhD attentions of younger children – the colourful imagery seems to & Thomas M. Campbell jump off the page. $25 Postage up to $12 Special price RRP $35 Vegetarian Muscles is available from The Vegetarian/Vegan Society of Queensland for $15 (plus $1.80 postage). Startling implications for diet, weight loss and long-term health. Findings from the most comprehensive large study Vegetarian/Vegan Society of Qld. Inc, ever undertaken of the relationship between diet and the risk of developing disease are challenging much of American 1086 Waterworks Rd, The Gap Qld 4061. dietary dogma.

Classifieds VITAMINS MADE FROM WHOLE FOODS HOLISTIC EYE CARE GNLD (Neo-Life) make their vitamins from the very best whole foods available. Concord. Eye exercises, nutrition, stress management, The raw ingredients are tested for pesticides, herbicides and other contami- computer users, eye diseases, preventive eye care, kids’ vision. nants. No synthetics and no isolates are made by GNLD, only the complete vitamin complex. Try GNLD’s Energy or Healthy Heart programs. Call Jenny Livanos, Optometrist, on (02) 8765 9600 or email Email [email protected] [email protected] Phone (02) 9555 8452 for a brochure.

Winter 2013 True Natural Health | P41 Natural Health Society Shop Books, health products and Tri Nature products Book prices include postage and members 10% discount

YOU CAN CONQUER CANCER NATURAL STRESS AND Third revised edition, published 2013 ANXIETY RELIEF By Dr Ian Gawler 38.50 The Adrenalin Connection When first published in 1984 this was By Helen Johnson $29.00 a revolutionary book. Having sold a Helen Johnson has been through hell. quarter of a million copies worldwide, Anxiety, fatigue, obesity, depression and it is a classic in the management of panic attacks dominated her life for 20 cancer because the author practised years. She had no idea why and nor did practitioners, except for a psychiatrist who what he preaches. This edition is greatly thought he knew and told Helen’s family expanded due to Ian’s accumulated that she had a mental illness. Not only was knowledge of the subject. this wrong, but it exacerbated her troubles In 1975 as a young veterinarian and – she was now completely alone. decathlon athlete, Ian had his right leg Why was she periodically wallowing in amputated due to bone cancer. Later emotional pain – feelings of loss, hurt, that year, the cancer returned and in rejection, anger, low self-esteem and low 1976 he was given a matter of weeks self-worth? to live. Ian discovered meditation The first half of the book is Helen telling – through Dr Ainslie Meares – and her story. She knew there was nothing nutrition and against almost impossible wrong with her physically and yet there was something wrong, odds, he recovered and went on the found the Yarra Valley Living terribly wrong. She tells about her search for answers as to what Centre to help people with life-threatening illnesses. was wrong and why. This first-hand story reads like fiction and would depress the reader, except that we know she recovered in the end This book elaborates a truly wholistic approach to cancer, based on and became a naturopath teaching how to recover from problems nutrition, the power of the mind, meditation, family and social support like hers. It is a great success story. and the spiritual aspects of life. As an example of its practicality, there Helen had come to understand that her nervous system was running is a two-page list of what to have and what to avoid. In particular, on adrenalin and she was “addicted to adrenalin”. At last she could the focus is on foods with anti-cancer properties and having seven stop searching and blaming herself and others for her problems. veggie and fruit juices daily. She was suffering ‘anxiety syndrome’ which she discovered to be a worldwide problem. Her list of symptoms of adrenaline addiction Ian emphasises that there is no magic bullet for cancer. It can be occupies two pages. conquered using a process that takes effort, perseverance and the willingness to make changes. The essence of Helen’s solution is her breathing technique – the ‘Johnson Breathing Technique’. Explained in half a dozen pages, it is The book is a wonderfully practical guide to prevention of cancer and extraordinarily simple, easy to do and requires very little time. the chance of recovery through self-healing. This short book, 136 pages, has the potential to help a lot of people 436 pages in plain language including index. in highly stressed modern Australia.

At the core of Gary’s approach is his SHATTERING THE PAIN MYTH discovery that 90 – 95 percent of all How you can live a pain free life now! illnesses are caused by physiological and/or emotional stress which has By Gary Little $34.00 accumulated over time. Stress takes Once we understand the connection between physical and emotional the form of worry, perfectionism, time pain, we can understand the cause of our pain, declares the author restraints, relationships, finances, with conviction. And he knows what he is talking about. children and mortgages – and it is on the rise. The key to finding the origin After studying Reiki, NLP and meditation and hearing Wayne Dwyer, of the pain is to locate the emotional Anthony Robbins and other world leading health speakers, then learning imprint responsible. deep-tissue massage, Gary was led to work on the world’s top sports stars, helping them to address the root causes of their injuries. “It was Part of our problems too can be the exhilarating,” he writes, “to free them from pain and then watch as they foods we eat, which are accounted smashed records or won tournaments after they had almost been for in a later chapter. sidelined by injury.” From all of this can be understood Gary came to realise that most practitioners are only treating disc pain, joint pain, muscle strains, the symptoms, not the cause of pain, which is why it returns after cartilage problems, knee and hip replacements and contracted treatment. A surgeon might say that the cause of your need for knee muscles. replacement is your genetics, which completely misses the true lifestyle cause. And painkillers are now the second greatest cause of This book presents a truly revolutionary approach to eliminating pain accidental death in the USA. by a man who ‘walks his talk’.

P42 | True Natural Health Winter 2013 NATURAL HEALTH SOCIETY BOOKSHOP ORDER FORM Prices include postage (in Australia) and members’ discounts. Some have extra discounts You and Your Hormones Dr Peter Baratosy $34.00 Payment can be by Visa, MasterCard, cheque or money Wireless-Wise Kids Lyn McLean $18.70 order. Please forward order with payment to: MIND ISSUES Natural Health Society of Australia, 28/541 High St, Penrith Awakening – Authentic Meditation Yogi Brahmasamhara $30.00 NSW 2750. Phone 02 4721 5068; fax 02 4731 1174; End Your Addiction Now C. Gant & G. Lewis $34.00 email [email protected] Five Good Minutes in the Evening J. Brantley, W. Millstine $22.00 Fix Your Phobia in 90 Minutes Anthony Gunn $23.00 TITLE AUTHOR $ NO. TOTAL Letting Go of Anxiety (CD) Sarah Edelman, PhD. $20.20 NATURAL HEALTH SOCIETY’S OWN BOOK Making a Killing (DVD) CCHR $19.50 How a Man Lived in Three Centuries Roger French $34.00 The Book of Affirmations Sharon Elaine $27.00 NEW TITLES The Five Minute Meditator Eric Harrison $26.00 You Can Conquer Cancer Dr Ian Gawler $38.50 The Marketing of Madness (DVD) CCHR $19.50 Shattering the Pain Myth Gary Little $34.00 Natural Stress and Anxiety Relief Helen Johnson $29.00 PRODUCTS/EQUIPMENT/APPLIANCES NUTRITION & LIFESTYLE LadyShip Juicer, Blender LS658 (non-member’s price $405) $385 Activate Your Life Andrew McCombe $28.00 LadyShip Juicer, Blender LS588 (non-member’s price $275) $255 Coconut Oil Siegfried Gursche $23.00 COMPACT JUICER (non-member’s price $299) $279 Food Combining Made Easy Herbert M. Shelton $18.00 CHAMPION JUICER (non-member’s price $620) $595 CHAMPION GRAIN MILL $165 Improving on The World’s Greatest Wallace Bowles $10.00 Invention [In-Lieu toilet converter] REBOUNDOZ rebounder – 4 Packages available (Phone NHS or visit www.health.org.au) Let’s Play Shelalagh McGovern $25.00 Package 1 (inc freight) (non-member’s $240) $220 Mushrooms For Health And Longevity Ken Babal $23.00 IN LIEU TOILET SQUATTING ACCESSORY Sydney Metro $208 Other NSW $240.00; QLD, VIC & SA $248; NT & WA $265 Soak Your Nuts By Karyn Calabrese $29.50 HEALTHSTART ION-70 AIR PURIFIER (non-member’s $499) $479 The Force - Living safely in EMR Lyn McLean $38.50 FOOD DEHYDRATOR – SNACK MAKER (non-member’s $199) $179 Vitamin D, The Sunshine Vitamin Zotan Rona $20.00 STAINLESS STEEL WATER BOTTLES – 500 ml $23 Vitamin E Remi Cooper $10.00 WISE FEET FOOT PATCHES box of 30 (non-members $65) $59.50 What’s the GI? Catherine Proctor $13.00 box of 90 (non-members $145) $131.50 RECIPE BOOKS EASY PH TEST KITS (inc frt) (non-members $22) $20 Artisan Vegan Cheese By Miyoko Schinner $34.00 BACK ISSUES OF NATURAL HEALTH SOCIETY’S MAGAZINE – Approx 25 Delicious Vegetarian Food (Recipes) Family Circle $25.00 Members $45; NT & WA $50 (non-members $50; NT & WA $55.) Friendly Food RPA Allergy Unit $30.00 Tri Nature Products (total from page 44) Golden Energy TOTAL $ By Dr Marilyn Golden $34.00 - Recipes For Rejuvenation Hopewood Health Hopewood at Home $27.00 Retreat SUBSCRIPTION APPLICATION Jazzy Vegetarian Laura Theodore $41.00 Rainbow Recipes Aileen Sforcina $38.50 or RENEWAL Superfruits Paul Gross $30.00 New member ) Renewal ) Gift ) GIFT VOUCHER ) GERSON CANCER COLLECTION Single one year $32 ) Family one year $40 ) Practitioner 2-for-1 $40 ) A Cancer Therapy – Results of 50 Cases Max Gerson, MD $31.00 Overseas airmail add: Asia/NZ $15, other countries $25 Healing the Gerson Way Charlotte Gerson $47.00 Are you a practitioner? Yes ) No ) The Gerson Therapy Full DVD Set Gerson Institute $95.00 BOOKS by DR SANDRA CABOT GRAND TOTAL $ Can’t Lose Weight? You Could Have $24.50 Name:______Syndrome X The Healthy Liver & Bowel Book $24.50 Address:______Hormone Replacement – The Real Truth $24.50 ______HEALTH ISSUES A Modern Woman’s Guide to a Natural Phone: (home)______Katrina Zaslavsky $38.50 Empowering Birth Phone: (business / mobile)______Censored Health By Dr Gabor Lenkei $29.00 Cut Poison Burn [Dvd] Food Matters $25.00 Email:______Fatty Liver -You Can Reverse It Dr Sandra Cabot $29.50 Herbal Healing For Children Demetria Clark $27.50 For Payment By Credit Card Hungry For Change [Dvd] Food Matters $38.50 Mastercard ) Visa ) Expiry Date _____/_____ Natural Prostate Cure Roger Mason $20.50 Protecting Your Fertility Gabriela Rosa $27.00 Raw Juices Can Save Your Life Dr Sandra Cabot $29.00 Signature:______The ADD and ADHD Cure Jay Gordon, MD $32.00 Think Smart & Lose Weight Sandy Brocking $29.50 Winter 2013 True Natural Health | P43 TRI NATURE PRODUCTS ORDER FORM 'True Natural Health' Subscriber Discount: 10% Retail prices below include GST. Products & prices subject to change. Please post order with cheque/money order/credit card details to NHSA, New! 28/541 High Street, Penrith 2750; or order on-line: www.health.org.au; by ph: 02 4721 5068; fax: 02 4731 1174; or email: [email protected] DESIGNER SERIES Code Product Qty $ Total KITCHEN PRODUCTS 1 Chamomile Dishwashing Liq. (1,4-D-free) 1lt 19.95 2 Citrus Machine D/W Pwdr Bkt (child-safe) 2kg 40.95 2F Refill 1kg Q: 18.95 2A Refill 2kg Q: 34.95 ROOM SPRAYS 2D Citrus Dishwasher Rinse Aid 500ml 15.95 52B Sanazone Odourless Disinfectant 1lt 18.95 Premium quality air freshening sprays LAUNDRY CARE Bucket 2kg with a unique 2-step action that 13 Alpha Plus Pre-Wash Soaker 37.95 13D Refill 1kg Q: 17.95 13A Refill 2kg Q: 31.95 ensures odours are eliminated 14 Alpha Plus Laundry Powder Bucket 2kg 38.95 quickly and completely, rather 14D Refill 1kg Q: 18.95 14A Refill 2kg Q: 32.95 than being temporarily masked. 15 Angelica Fabric Softener 1lt 23.95 The first action uses a soy based 16 Alpha Plus Laundry Liquid 2lt 31.95 odour neutralising ingredient that 17 Alpha Plus Gentle Wash 2lt 29.95 rapidly eliminates existing odours. 61 Enhance Pre-Wash Spray 500ml 13.95 As the stale and unpleasant smells CLEANING PRODUCTS 3 Sphagnum Moss Disinfectant (mint/musk) 1lt 21.95 are being eliminated, the second 4 Supré Multi-Purp.Clnr Grapefruit/Palmarosa 1lt 19.95 stage adds a delicate burst of 4D Supré Multi-Purpose Cleaner Eucalyptus 1lt 19.95 natural fragrance and freshness to 39 Optimate Floor Cleaner (light citrus scent) 1lt 19.95 the air by harnessing the power of 5 Ultra Cream Cleanser (spearmint) 500ml 11.95 pure essential oils. Tri Nature’s Designer Series Room 6 Excel Bactericidal Cleaner/Destainer 500ml 12.95 Sprays are the ultimate in luxury combined with healthy living. 37 Maxim Cleaner & Descaler 1lt 18.95 7 Hyaline Glass & Window Cleaner 500ml 10.95 8 Heritage Furniture Polish 500ml 15.95 JAPANESE QUINCE 40D Blitz Hotplate/Stove/Oven/BBQ Clnr 500ml 10.95 A light and refreshing heart of exotic fruit is gently 67 Illumina Stainless Steel Polish 500ml 15.95 KYPHI PERSONAL CARE balanced with soft wood and vanilla undertones. 21C Golden Silk Shwr Balm Orange/Cassis 250ml 12.95 21D Golden Silk Shwr Balm Citrus Orchard 250ml 12.95 TUBEROSE & GARDENIA 880 Rejuvenating Cream (feet/elbows/knees) 50g 21.95 A dreamy blend for those who love these two opulent blooms. 881 Joint& Muscle Rub (magic for aches/pains) 50g 21.95 NEW PRODUCTS 1100 Baltic Amber & Musk Room Spray 250ml 9.95 BALTIC AMBER & MUSK 1101 Japanese Quince Room Spray 250ml 9.95 Rich base scents of amber, wood and musk shine 1102 Tuberose & Gardenia Room Spray 250ml 9.95 through very delicate top notes of floral greens. 186 Little One Baby's Air Freshener 250ml 9.95 185 L.O. Kids' Hair Detangler Tropical 250ml 9.95 See full price list for all products and sizes in Kitchen, Laundry, Cleaning, Little One BABY'S AIR FRESHENER Car, KYPHI Skin/Body/Hair/Aroma, Little One, plus pumps & accessories. TEA TREE & LAVENDER TOTAL FOR ALL ITEMS $ Less 10% subscriber discount if applicable $ Utilising the same innovative odour removing technology as SUBTOTAL $ the designer series, Baby's Air Freshener will instantly whoosh Plus freight (flat rate) $ 17.00 away the whiff in and around nappy and other bins. TOTAL AMT to pay by: CHQ M/O C/C $ A very subtle blend of lavender and tea tree pure Payment by credit card: MasterCard  Visa  essential oils lightly and safely freshens the air in baby-zone and promotes a sense of calm.     Signature______Exp.Date____ / _____ NAME ______Little One Kids' Hair Detangler New! Kids' Hair Detangler ADDRESS ______A gentle and effective spray to assist in removing ______Postcode ______tangles from your child's hair. Hydrolysed oats, Phone H______Alt.Ph.______d-panthenol (provitamin B5) and quaternised honey First Tri Nature order  Please send full product/price list  gently condition the hair as it detangles. Luscious IF I’M 0UT, please leave at: Front door  Back door  tropical scent. Suitable for all hair types and ages. Garage  Carport  Other  ______Place all orders with the Natural Health Society of Australia, by internet, phone, fax, mail or email. Products are highly concentrated, long-lasting, economical and effective. Please refer to containers and usage guides. More information: www.health.org.au; www.trinature.com; email [email protected]; Tri Nature FREECALL 1800 243 714 Tri Nature’s Australian made, plant-based products are guaranteed to give satisfaction when used as directed. If dissatisfied, contact NHSA within 30 days & 25% usage. You deserve the best! 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