Nourish aN eee ak cd Veena) NMAC RIL Be. Look. Feel. D5+ be er VEGAN RECIPES ira laa RETREAT DYNAMIC PERIOD. YOURSELF DUO Backs Coca a ao Pu Cel UO CSL at Dy Potts * HEALTH + FOOD + MIND + EARTH + STYLE + CULTURE1) to live your best life tovatts [| macazinesPTR en CR an acne time to nourish our bodies and minds, and in the importance of creativity. We invite you to be inspired by our beautiful print magazines EE eo a lg ia os Cen gs \ Bret Va: LIST PeERNAL iD, Cre See Mare LCe tea neg SEV PL ERE PLR ae eee RA eeeA new era of SKINCAREwelcome e know that theres no such thing as too much love, As a species we rave it, we \ V sek it, we ight for it, we thrive ont And yt, is afen the one thing we dont give ourselves eng of Were no taking abot vanity hers; wee talking about doing the things, some might say the work, fearing for ourselves and loving who we are. Wholly Soul bry. After al is our beautifl bodies that allow us to experience everything that ‘he world, his life has to fr [Aswe contin advocate for those without «vic, and strive for an equitable and safer planet forall ereatues and ecosystoms it easy to lse sight of the beautfal complesicy~ and the diverse neds f our om being Nevertheless, chee are simple, universal things we cat dot lovingly look after euracloes. Perhaps the most power isto celebrate who yo ar, working to quia that inner eit who whisper (or shout) falschoods that suggest you arent enough. Because you are. Weare all enough: Weare all worthy af lov, particularly ou ot (sour inherent responiblity to provide our precious tainds and bodies with the best caro valabl tous To make changes to beter sport our mental health. To treat ourselves in ways chat truly uplift and benoit us. Some days this will lok ike piling ou pate with greens and at ther times thi will involve the od chocolate indulgence (our plan-bated treats on page have got you covered Speaking of choclate (ella craving) inthis issue we exploe the fascinating atl powerful cyele af female horanares as well as how we can st ourselves up to thrive through the inevitable changes that mark one of Fis iggst bodily transitions. Switching toa plant based ‘et (or focusing om healthier weholefods within om) x an empowering way to manage haywire hormones, so take your pick from the selection of tantalising recipes inthe pages ahead ‘Of coarse, while nuttin ea eore facet of eating for ourselves the other part of the hdy-oving dyad is exercise, So we look at moving our boos ~ aswell as syish an ethical threads to wear while doing so Explore the beneficial practice of ody brushing, or escape for ltl fete rset once in while, Aside from the vitality and belt (both nena abd physical we embody when we love and care for ourselves, we are also more authentically ‘compassionate towards ochre whether hima, animal, or scosystern. ray Boliw that lve has the power to change the world ~ butt has o start with us. So ove your body, in all ways. (echol, Eto, Newry orsoneoe Frothcontents 2 CULTURE 12 RETREAT YOURSELF Reset nthe rainforest oasis of Ubud 16 SYDNEY vs MELBOURNE ‘Whichhasthe best FOOD vegan scene? 40. BOUNTIFUL BOWLS Inspited by cusines from 20 WINE NOT? Sips sans alco? ‘around the wold ‘The lowdown froma leading winemaker 46 EASY ELEVATED EATS Puta plant-based spin on simple favourites and make them sn HEALTH 26 PERIMENOPAUS THE CHANG BEFORE THE CHANGE How you can smooth 58 SOY MATES the tanston| Gat creative with the best, plant-based protein around 52. SPICE UP YOUR LIF! Vegan versions of Indonesian and Walaysian species 30. THE CYCLE OF HORMONES 64 CHOCOLATE Tune int your body's INDULGENCE ‘rythms, and move through CChocey teats that each month wth valy are sure to impress 34 DYNAMIC DUO 70 KEEN ON GREENS Reap powerful heath benefits "Make green veggies the ‘uth exercise an nutrition star the showSUBSCRIBE emcees’ CHANCE TO WIN STYLE 78 ACTIVELY GooD Feel good and look good in ethical active 84 BRUSH UP The Bountfulbenefts of dry body brushing MIND 90 ust what i anxiety? “and what can we do about it? 94 MORE THAN A BODY ‘and thrive wth sallove EARTH 100 SUSTAINABILITY. PERIOD. How to choose and use products 104 CAN CATS AND DOGS BE VEGAN? Tha controversial question that warrants escusson ART Raya Higge cov 108 NOURISHMENT ‘few of our favour things Mo THE GOOD STUFF Piantbased product picks Nourish 5Nourish EDITORIAL LOVATTS MEDIA eiTon cue execunes oricen ach! Ho ‘ach! Nortey cher tyenraenie cot conse rivaveran orricen DrroRi aren Here Mouton hte, ump aol A Oa a nov manwsnc uanscan anroinecron ‘Alc iaey nove.anrinecron ke aay conTRIBUTORS comupncta aanscae Anne vn Hatee, Or Ash Nays, Cate etn, Dons Watson, Doctors Fer Nation era Hanson Jess Arnau Rate HB, Rava Hs PUBLISHING MANAGER Rebecca stonor, Renee ucirham, Rohin Baek Rosa Flanagan C7 arg Flanagan, Masa Ot, Mer Davis, Nada Fag DF Nt ae, pites tor eto na rcie contributions must ‘lox Banks, Amanda Fost, ie Hannon, Arco Coppa ‘bemadetreughoursubmissons process. “Angela ack, ng Recde, Catherine Car Chea Pioes, ‘sabisvonsnnatanediacon aims Hutchinson, Damien Gas Elzabeth Feelan, Gian Palmer, ally Adams, Jayne Tren, Jet Hallam oan Halden, MARKuTEie’@ ADVERTISING ua Maton, Kely Blaney, Kile Hansa, Lauren Hendy, Lauren MeDorala Mare Lennon, anda Neck, Morsan Owens, Patrick Lvat, Pia Tayler, Rebecca emery, Rhiannon Richard, Robyn Clr, Roy Teli, ar Brom, Tamara Symes, ‘Wane Wagener [BRAND § CONTENT MANAGER ‘Cathrine Laurence merotng oot com awernnsnips Kisty Tamplin perth leet SUBSCRIPTION ENQUIRIES ‘TOLL FREE AUS1800 254199 NZ0800 254177 oR -612-0071518, mbeghoatanagarinescom ois lant aseving font of orotsmegrinescom ‘©LovattsMedla Grou Py Ltd ABN 99 008 31468) ae 10102 Tiga Esolnace, Terie NSW 2260 Rustaba PO Box 955, Terigal NSW 2260. Tel 612 48021817 ees treet nladoratineiacom ssn: 22019018 srishmegieonee “uNcneprrep races: Shutterstock com ie acknowledge the TrdtonalCstoslans of he anon COVER IMAGE: ich we werk the Darknyuna People and pay our respects Rayaions ‘to Elders past and presnt, an extend that respect all ‘Aboriginal ara Totes Sat pier peoples oa. ‘material sent ows plant asec ng ning {erpuecatn: Vewsand comments epee by eis Next issue on sale ‘Sonat cessor reeesen hose ofthe publahes sno. 7. 0 Irn! esponsibty canbe accepted for he esd o the use 7 August 2023 by readers of ntormatinor aves of whatever kn gen n {is publestion therm edo or aaresements. No part ‘is pbleaton may De rexedes storedn a ete System oarsmen ary frm ory any means wot ‘he pir witen permission of Lvats Mess. rota [BroraJust a Goo “Glock §€ URBAN FORAGER Organic Stock Concentrate Packed Full of Flavour Available in Woolworths or Online www.urbanforager.com.au Certified Organic SXC Cert. 21002contributors v RENEE BUCKINGHAM DR NITU BAJEKAL ROHINI BAJEKAL ence is the vegan entrepreneur who Nituis senior contukant obstetrician and Rohini ia nutritionist and board-certified founded the Work Vegan Guide pages, gynecologist and a womens akh expert lifestyle medicine profesional who also inching Sydney and Melbourne, with with over 5 years f clinical experience. leads commnications at Plant Based the aim of making veganism mote accesible, Her special interests include lifestyle Health Professionals UK, an education and She atdied nedia and journalian at ‘medicine, menopause, PCOS, keybo avocay group for wholfood plant based ‘university, manages mtiple socal media surgery.and education, Sheisalsothe triton, She is the co-author af Living Brands, and isthe host ofthe podcast ‘coauthor f Living PCOS Fre, a practical PCOS Free and has personal experience Do You Even Influence? {ide to managing the condition with With PCOS and regaining her health sworldvegamguides.com Itetyle medicine, rohinibgjekalcom Promneohlloren.com ayereh com and plant-based cooking classes. justeaplants.coman YVONNE O’HALLORAN = RAYA HIGGS. REBECCA STONOR i ‘Yoonneisan Accredited Practising Dietitian Raya’ aflly qualified vegan chef andthe Rebecca has worked for nearly two : who ia a peason for plantbaed nitrites, owner of Aysrah, vga cooking school in decades in plant scence and i certified F with particular interest in chronic disease Perth, where she rans cookingclasesand in plant-based nutrition through eCornell and pre-and yortnatal nutrition, She fe also retreats. Armor professional bodybuilding University. After receiving a diggnosisaf ‘he author of childrens Book Plant-Powered athlete, she also loves her four huskies, multiple sclerosis, she stays wel with a e Animal Prtetors and mater to three organic gardening the dors, and ‘wholefod plant-based diet and shares i healthy vegan children, inspiring othersto ive a planebaced iestle, her knowledge via wellness workshops 2ANNIE VAN HALTEREN Annie isthe food Blogger, photographer, and chef bend Nuautings. lifelong interest in health and marition fea het to a plant based diet and the bli that trou fod improves our happiness and mental health, She now inspires others fel it for themselves with her delicous recipes DR ASH NAYATE Aah is a lineal neuropsyehologat, autor, and activist who ia strong advocate foe bri health, Passionate about positive ‘mental health, prticlaely among young people and social justice setivists, she is the author of Staying Positive in @ Frcked Up Wort ‘znegan neuropsychologist EMMA HAKANSSON Ena is the funder and directr of not for profit Collective Fashion Justice, hich seeks to ereate a otal ethics fashion system tha protects human and sonhusan animal a well athe plane. She also produces photo and video content for ethical fashion brands and works on campaigns foe the peotetion of animals collectvefeshionjusticeory NADIA FRAGNITO Nati isthe author of cookbooks Discovering Vegan alien and A Vegan Summer in Southern lly She ia vega Ralian expert, passionate about food, travel, and culeue, When she's nt off ‘oma new foodie adventure, she rane ing classes and food demos ‘theveganitalienkitchen.com JESS ARNAUDIN ets i Lice bolls ethatican akin ‘therapist, clean beaut expert, and author af Plant Based Beonty: The Bsental Guide Desoxing Your Beauty Rousie, She provides ‘cation fr people who want to heal inflammation, boos thee skins radiance, and increase overall vitality using powerful plantas ingredients Jjessarnaudin.com KATE HALL Kate isthe ustinailicy dacator, pes ‘and author behind Eehcally Kate where she demonstrates how we cam ie with mote respect for both people and th ‘When she not presenting a high schools and basinestes, she can be found picking up saovdons! har ies becouse szerowaste cthicallyhate.com Nourish 9nuzest 10 YEARS of nurturing KIWIS’ HEALTH Premium quality ingredients for complete ae nutritional support. Tee mathe Oe w @ & So nuzest.comRETREAT SYDNEY VS WINE NOT? YOURSELF MELBOURNE 2 Nourish 1i hls SF Pyaar YOURSELF AR SIE EM CSE CSO oasis of Ubud in Bali is the perfect place for a solo health retreat.cutruRe. UBUD SARI HEALTH RESORT Sastashort sll down a let lane nthe basting wil Ul Si sarod by nae al designed with te cep of simplicity. The property is set in ish, expansive gardens and ‘he mountains and rice fields, Ubud Saris Healing Week in Bali is a sever residential rteat isUbad anidylie mountain fecuting cleansing fosting, and an array of treatment, inloding top village with majestic views, This tropical massage facial reflexology, colonic irigation, an yo Almost all of haven ie renowned forts health retreats, the retreats eam members have ben with the business since twas which night be of terest ifyouve looking founded in gg, aed they are a kind and auppotive group, Fro the fora holiday chat eave you Teling happier moment and healthier in bry ane min thro ariv, the attentive but unolrasive staff gently guide me | program of mental physical, an spriualreawakening. slike, years —one of ny favourite destinations. any retreat begs, complete with detailed itinerary with all ny or mesit’ been the perfect ph Te ude 25 visit tothe island over the After brief consultation to deteroine my likes an oraresct, treatments locked in, Spa treatments car be aot commodity a hugh the rgma health simply the chance to enjy a tle of finding available ines and tying to book everything myself whether my focus hasbeen healing, wellness, Balinese e Abowutime- Is als an ey and safe place Al need to sto show up. to travel for solo retreat The follow My food forthe week comprises ra juices, phis an occasional retreats area few ofthe bet, including smoothie or up. While it sounds arduous is much easier than [Ubud Sari Health Resort, where Lyecenly imagined. The wide range of delicious juices, eli, heebal eas, returned to fora rejuvenating werk ‘and soups keeps the hunger pangs at bey, complemented bya daily regimen of supplements and coconut water I you are keen ot the guid only die thera food ene i extensive a satisfying (On previous non fasting retets, [loved the flaxseed salad sich raw pasta marinara, and vegan pizzas. And the da a ‘The beautifully landscaped grounds are breathtaking featuring on fruit and tango stoathieb ‘waterfalls, ponds, and meandering pathway all set oa backdrop frogs Beyond the gardens, the resort of birdsong and few va in murounvded by rice pcs and tropical jungle. Each morning, Tam woken with lemongrass tes before seting of withthe members nny pt sm on aged sunrise walkthrough here folds, After that, i's yoga and mediation, followed by breakfast, Iefore enjoying che day's eaten Aiea shiatsn massage ora the hot a sin of reflexology, fin free wake a dip in the small djacuai or stent room, but pect winning poo ota ny roo. Meals and juices are served inthe potty outdoor restaurant with views ont the stunning ne Those who are keen to lent more a ign up Fr optional vw ‘When my healing week nt healthy eating ca end fe ighter in spit {oswell asin bry) calm, and relaxed t's been a magical escape ‘and with my battery changed i ready for anything? MUST TRY: The raw piesa ad smoothie bouts RECOMMENDED PROGRAM: Healing Wook in al COST: Fran Si for seven nights approx) tbedsaricom Nourish 13FIVELEMENTS RETREAT Fivelements Retreat in Udi a wellaes resort rote i the ancient radon of Ball, aking ia peaceful sanctuary to embrace Balinese healing plan base food, and sired ars “The Fvelements Ponca Mahabta Retreat includes stunning This pro Signed to ce you inv your physi entional, and spiritual levels allowing healing process o naturally unfold "The hixuriows suites are traditional indesign, each with an ming Avung River Freie inelude swing poo surrounded bya ralnfoest arden, a-wenes cee several yoga pavilions All reatmens ave superfoods of which you might a superfood trown pineapple serum, crystals, aloe vera 0 seaweed! mask. The an be described as healthy vegan fine dining. Highlights include acu tacos, Danana pancakes, coconut pan cots and the genes of mmathi, Fivelements offers beautifull Balanced fusion of earthine MUST TRY: The gren smoothies and coconut panna RECOMMENDED PROGRAM: Seven night Ponca Mal (COST: From S8fg (approx) pr ight for single ocupaney hana Retreat Fvelementsbali.com nn GODDESS RETREATS Goddess Retr esa women-only experienc in either Semin on the beach or Ubud inthe mouaing. They ai to reat a place Retreat seeks to motivate and energive you with your health goal in supportive environment while providing = tinue their ine Back st "This sicnight retreat includes per th training, ma Plt, high-intensieyinereltrainng, and Youll also receive lifes " hing participate in dai je of experience in fallow your bls days “There are plenty of spa treatises here too allowing you ta indulge in Blissful pam ie plenty phason locally grown fruit aed vegetable, including frit Plates and rae sec reat, Goddess Retreats ea fantastic option oe wanting to ey something diferent with a feiend MUST TRY: ‘The bash crumble with tamaril RECOMMENDED PROGRAM: Sixnight Fitness Gordes Retreat COST: From $2984 (nm agoddessretreets.comcutruRe. HAMBHALA ESTATE Part of the COMO Hotels ant Resorts group, COMO Shambhala Estaleis a ivestar residential retreat coubining wellness po With altima lxury. The sprtusl enclave near Ubud features exceptional nstureinspite villas set ina jungle clea the Ayung River Their Iegratd Wellness Program is physical welling, Your own wellness in consultation with the resorts with outdoor treatment pavilion, restaurants serving Indonesian “COMO SHAMBHALA wketlit ESTATE IS A PLACE Tay: The fer Balinese green YOU MUST VISIT RECOMMENDED PROGRAM, Inge Wells Progra AT LEAST ONCE IN YOUR LIFE.” Nourish 15SYDNEY VS AN AOU THIN WVFLORE P1610 SyneyMeboereindl 16 Its a vegan smackdown! Which city has the best scene? hen i comes to experiencing all that plant based lifestyle as to offer, it goes way beyond the plate. With an abundance of food, pret, clothing, accesories, festivals an events on oer around the gabe, there never been ‘As the founder of World Vagon Guides i been ny isso to make plant based living snare approachable and to show ust how Asa vegan, Ive also lived and spent al ‘of ime in both Spey and Melbourne ‘experiencing the bes of wht each of those cites hast offer. Yu can consider me your vegan eneyelopedis, binning with information about the best vegan cafes, restaurants, brands and experiones each capital has ging for it.The big question is Which ha the best vga scone? Melbourne was onc considred THE PLACE forall things vegan in Australi, Dbutar the planchased norement has grown, sohasthe sone in Spney. Enough to make ‘hoosing the est a rally tough call oth cites ae forwatd-¢hinking with excellent planthased options So, pole Alert: Melbourne and Syney are equally eserving of being celebrated as vegan smaceas Read onto ae ifyon agree Wor Hence Buckinghamcutrure, THE SUPER SYDNEY VEGAN SCENE Although Melbourne is renowned fr its effe and eae eleure ey has better breakfast scene whe it com options From Manly to Micuda and Bool to there are an abuadance of vegan cafes and bsneses with tasty options that, Syne has plenty of progressive For starters ithas a vegan cheese snd a butcher in Suzy Spoons Vegetarian Date tisseres (Oh My Days), breweries (Yullis Brews), traditional souvlaki bats {Should Be Sos Forspecil ocasions, you'll even be ale to id vega high ea Juding at Alibi Bar € Dining in Wo The Tes Room in the Queen Victoria Building, and Shangri Laat ‘The Rocks Indulget fine dining experiences ate also a thing here wth Yellow in Potts Point, OTTO in Weal for al beachie affair “Toreally se all that Sydney has Market sa mst taking pl Here,y 3 and rch nore moo, o Een Bor fr, the Sydney Vegan third Sunday of every month truck to food truck, shop a meat your way from of erly es and ana fiends in a community of ike minded people. Ws an incredible event, and it fashion and When comes to brunch, huh, and festivities, Syne does i well shape ie the extra anshine ce the competitive vegan cee? In any Bera City, there plenty ing ABIG VEGAN DAY OUT IN SYDNEY ‘To start apend Saturday mnraing bythe water at Bondi Beach, ot the local wo ‘where youcan check iy farmers market while fs The CW ‘Thay have a regular stall there, and while cookie for breakfs robbing coffe and the ulkimate veg cookie fo abi cheeky, you dit want to nia aut on tel Aslcious creations! ‘ext, head to the inner west and spend the day in Newtown the perfect destination fr vegan adventures Busha Bow Cafe, a healthy. who amazing breakfast, brunch affordable and the meals are abundant, both in tet and ‘colour, Tele Fale! Wafle Bow night just branch in al My ‘ua pater, stroll down to La Petit Fuxtagerito taste the very best planthased cheees and pick up fave Australia! cs For something its ‘while plant-based bakeries Miss Sin in Marrickville snd Oh My Days in Gabe arent far away isjus next two hakeriea dat they are vegan, but instead they le her sweet eeats speak to your planecurions or planta For your thrfting pleasure, Ge ant friends larkets offers the best vintage png and hand mac rafts every Saturday. They are conveniently located just from the Vegan Grocery Sto ised! For dinner, Lean go past Bad Hombres in Surry Hills Inean authentic Mexican restaurant tht i ent planthased, offering some ofthe best spicy ma terre and inthe city Nourish 17THE VEGAN MECCA OF MELBOURNE Compared ‘more exiting vegan dinner experince. They alo bing it when iceomes to shopping The GRD ise anit where sat 0 lok wo suburbs lke Fitzroy, Golingwood, and Brnswick in the inner north Syne, Melbourne offers a more diverse and perhaps ‘or aherwise head sehside co South Yatra, Prahran or St Kila, "The vega ou scene in Faroy es where youl find V 2 Gllingwood is simpy ionic Melbourne’ frst je Bao ‘enues, whieh opened over 0 yeas ago They ate now surrounded by plated restaurans cafes aad stores youl be overtly choice, Tiss where youl also find chef Shannon Martinez world-renowned Smith & Daughters and Smith & Del I yoube on the other side of town the soul sits oven with gems like Monk B Sister of Soul an Yeu Boy. May isthe month when the vegan mecca of Melbourne reall puts on show with the Big Vega M insite the stunning Royal Exhibition Buin in Caron, hosting all around Australi. Ks worth matkingit Ai Dharma, Go) ‘ean produces fi ABIG VEGAN DAY OUT IN MELBOURNE Star your day with breakfast at either Serotonin Eatery in Burley fo Smith & Deli in Collingwood idee will impress. You ikely need to make rom for kanch, 3 Marks. Aesigners, crafters, and makers While youre in a shopping mood, Vegan Sil is close by, whe koa stroll through the Rose Steet pen on weekends, os 4 Melbourn’ bes artist, yl ind ll the luxe vegan shoes and accesories you could want for both aun abd woenen, For everyday items there’ the Vagen (Grocery Store or Vincent Marketplace, lant based supermarket an bubble oa bar. For neh, Mel falafle or gardens. Both Taha in Fitze road in Fitzroy North are delicous and best enjoyed in boat al parks, such as Carton Gardens ot Edinburgh Cs gest mess around when it comes to either ust Faas up the dens Foran eal beauty experen 4 Beaty, Bat ¥ Mitch Stati, O you will love places Ike My Nails Lash, Beatty Passions sustainable hae salon eye all dale rat youre toa pre-dinner vino snack able wine ba Glow on Smith retin Collingwood fo the bes wine 0 Wh tment, Head to Red Sparrow Plaza for avardowinning pine, al plant-based ganing sit for choice in th its ime Fr dinner, youl ae Nd ment, SHU for modern Neko Newoven for Japanese, Lona Misa fra Lat inspeed Maha for fancy but authentic Middle Eastorn experience ert, Goin Yarraville, Girls & Boys in Faro or Billy an amy in Ftaroy North areal bilant op So which cicy wins the Melbourne ve Sydney smackdown? Thats fr you to decide! Desp city is better they both do ve sways And it wow the ongoing debate about which incredibly well heir ssf me no to mention the burgeoning seenes popping up in other cities! In Tact, some of my Favour ‘wholelond cafes and restairants ean be funn Brisbane (El Planta d Cons (Like Ramen) Newcastle (Memo Wholefood Cae and Hobart (Lite Lotus Cafe, With plane base creativity at a alltime high, there a scene in just about every city that youl want dl to your bucket ist. 7 WVFLORE P1010 Syineytebowreindd 18 men sendacuLruRE WITH EXCELLENT PLANT-BASED OPTIONS.” Nourish 19cutruRe. Sceptical about wine without alcohol? Me too. Here's what I learned on a long (wine-soaked) luncheon with a leading winemaker in this category. Word: Rocheel Morris {no longer controversial to fargo an alebalie beverage, ‘nd the sebercutious movement is tending. Ke buge ‘socal shife one thats beng driven by health according to ‘Wine Inteligonc.Aeroes all markets consumers report that locking after ones heath ad wellbeing isthe peary driver calorie reduction, feslng beter the next ay, aiding the tress of social awkwardness, port lifestyl” With the non alcholic Ieverae sector positively booming, seems we want our wine ine Ie ot the headache too ‘Tofind out more about alcohol-free wine, Isat down oa long vale was degustation type affair with matched wine or every course sometimes two far each Inch with Austalan innovators Es Cours! And what a treat it wast enjoy the sophisticated plant ase food at NOMAD in Spey while quaffing numerous delightful wines from sparklings to evap whites and fll bodied eds then diving home, sa inthe knowledge my blood alcohol lve remained zero, Edenvale has been offering premium alcool removed wines since 2006, back when declining alcool was more of a scandal than a wend, Founder Michael Bright say, "ACthe tae, chere were very {ow offerings available, Th prodets that i exis wre hard ond and had strong cooked favor or very noticeable added favours. ‘Thay realy did nt resemble wine at al. It was time where cssntinly, you ther drank aleobolic wi or ou went withoat "Theee are several methods for dealcoholiing wine, nung si heat treatment, which allows the ethanol to evaporate, Winemakers nee to take great care to keep temperatures a lw as possible to vcd cooking the wine. According to Eaenale'sseor winemaker, Aaron Milne, they gently extrac the alcohol using spinning cone technology He say," We remove the aleohol at clove to a compete ‘acim, aif we were on the surface of Mar! This allows the aloo ‘evaporate at much lower temperatares, and very rapidly Nourish 21Sipping the last drops of my second sparkling wine, [summon my nonaleabol fuelled coueage o ask the question in sre wee all wondered aboot. ui wine without lool jus grape aie? Michael has likely heard this question before and is kind naught answer in earnest. “No at al (Our products have al een chugh the fermentation process. This ery important ile Alot ofthe wine favour compounds are chemically nel with grape sgar, and we ast completely changes the flavor need the yast to rlese these flavours when they consuane the sugar Then chee isthe all she healthy polyphenols and soos from the grape shins Aer we have been through thet crucial processes aking a bttleveady wine - we then ‘remove th lel and rebalance the plate ‘co make a sophisticated beverage Avan expert winemaker, Aaron i heen to expan further. Basialy, the margin for eroris much smaller shan with a regular wine, We roguigeall the same fundamental for good winemaking, but we ned to fake extra eare fo preserve as mach varietal character as we can, While the Aealeolisation proces is gentler, oar, and quicker than it has ever ben, itis still 4 disturbing proces rgular winemaking terms. A tight adherence to fundamental winemaking principles is required. would ne rs to talk thug the yeast seins ferment tomperatures, cap wetting, nd coxygen-dosng regimens. Then there llage Blending, ok watoration, cold stable hoa stabilisation nd that’ bufore we Aealeobolise. Ultimately, wenneed to do all cant make mistakes” ‘this point in our hunches, Thaw developed a whole now respect and am swieling, siling, and Sipping each wine asif ima ‘Sensonelconnoisout. No disgusting apitoon required! Ven enjoy a fll qhass ofeach wine presented without any aleaoic consequences mn extremly fond fof degustati and this experiences fame changer: Why arent more high-end restaurants with hese mens offering ie wines? Surely it would ‘ird non ae Bonet diners and pris like? I suppos ‘thats question fr another indstey to ponder (reac get with the program). 2 Given it sem have i even greater nity in producing an aleohl free win as there isto standard wine, Ti interested to kno why Edenvale bave chosen to use planchased fining agents in their range 5g and ish prot oe this purpose, ere has bee lt of improvement inthis area over the last to years We now use pea-and potato-based selatine (protein) products plus there i lao 2 lot of work being done wih chitin fom Fung). These fining agents dnt have as strong, a flav as thee animal-ased counterpart, and the flav they do haves noe cascive with grape based! products. They really ae ‘very good, functional fining From humble begianings in Spey, admnvale has grown tbe global pioneer advocating fr those who want avery adult ‘rink option without the inl on ofa They've ge well beyond basi and now offer threo diferent ranges, with various ‘areal in each, And Ihave say, Ive been thoroughly impeestd with each and every wine prevented ~ even there, which Fve tsrically been vnimprossed yin the pst [eamakes me wonder whats ext in thi pce True the innovators sir, Michael says, her el plenty of improvement ta be smade,and we ate comaited to holng oar place atthe cutting ede. Inthe shore te, ‘we are focussed on replacing the alcohol sweetness while also getting sug levels beverage In the I a perfectly guile free anger term, there isthe going challenge that ed wines present eng abet deliver the same vinosty chat ‘we expect from a red wine. The completity red wines and he extra dimensions the palate make this our big challenge As Tdeain the dep fry (bos counting?) final las of re, atempraillo cabernet sauvignon from the Expedition Series, Ld ‘wonder the minuscule anoune of alchal ‘ohume listed on the label (les than 0.5%) Michael resaures tne thi ie not possible, rival, hypothetically speaking (ae). Te would be surprising fit cal be dteted within hours let alone das. Kes completly safe to dink while on medication, pregnant or when you are the Aesgnated driver: it wasn cher almost ‘wouldnt be mach point to it or perspective ou will find sila, and sonetines higher, alcool eels inf bea Further heartened by hearing the wines Te jos enjoyed hs standard wines | think Uve di we half he calories of ty favorite way ta embrace maderstion where ie doesn aval, im not. Tr eel like missing out snk mach more wine than would dare toondinaiy and twas tperientially equivalent in taste, refinement, andthe sens ofecrasion, Oh wit Il mise ‘on one thing the hangover.” ‘ SS” aE mwClean and fresh with white peach fut Mavours and notes of cts, apricot apple, and complex ook. Pir witha selection of canapes or enjoy ants own ta coebrateany special ocasion 2, EDENVALE PREMIUM RESERVE SELECTION SEMILLON SAUVIGNON BLANC Bright and refreshing with lemon-ime citrus aromas, ‘underlying lychee notes, anda hint of grasy fea. Pair witha sey tofu and vegetable Tha green curry and steamed jasmine rice 3. EDENVALE 108 51 TEMPRANILLO CABERNET SAUVIGNON Chery and varia aromas, notes of blackberry ‘bramble and fig, witha fll and spicy fish Pair with tomato-based shes ike a hearty roast ‘vegetable lasagne ora veggie burger with al the timmings 4. EDENVALE CLASSIC CHARDONNAY ‘We-balnced and smooth with rsh rut aromas and flavours of stone fruts and a hint of oak air ith a dreamy, creany vegan mushroom risotto (ra pumpkin mac and cheese. ah© WShare‘g6odstim mes, with Edenvale alcohol-removed wines + 2 eras Peet cad Coa OL foe Edenvale alcohol-removed wines let you enjoy any celebration with a clear head. Made from the finest quality Australian wine grapes and crafted by expert winemakers using the most advanced alcohol removal technologies, Edenvale alcohol-removed wines have the taste and full complexity of premium wines, A ss IF snedenvate.com.au EDENVALEea PERIMENOPAUSE: ‘THE CHANGES BEFORE THE CHANGE How you can saath the ransiton ‘THE CYCLE DYNAMIC DUO OF HORMONES — esp powerful health eis with exercise hough ee moth Nourish 25;PERIMENOPAUSE: the changes before the change Navigating haywire hormones when approaching menopause can be challenging. ‘Thankfully, there are lifestyle interventions that can help smooth the transition. Wer: Dr Nita Baja enn ave horn with several lion potential gs in the form of ovarian fllcles; what we have at bith \ V inal well over have. As each month of menstruation sts, we are withdrawing from our ovarian reserve By puberty, oma’ egg coune night be mulion, t25, maybe 300,000. Then, a aroun 35, th decline warts to eit steper unt all eggs have been depleted. As the number ‘of ovarian follicles containing the eggs drop the production of ‘estrogen bythe anaes hans right down. Once the numbers drop to. critical lwo, our periods top. This menope, A woman ssid to be menopausal o postmenopausal when she thar not had period ar any bleeding fr one full yar. The average age for menopause Stall oer the word, ranging betweon {5 and S55 years of age. The lower oestrogen levels we experience trigger a response in our bain, increasing ou follile-atimulating hormone level. These araonal changes are thought oes theepptonss ‘of menopause and perimenopause Poimenopause is the stag of life leading upto your last menstrual perio. Irusually lasts around four years, although it may last snyshere frm two ight, The average age of perimenopase i Inuit can stare much eavir For example if you are destined to stop your pete around age 46, it may commence as early a in your fate 3s. Perimenopase sa time ina woman's life tha is often marked ‘ith hormonal fuctuations, especialy oestrogen levels 26WEALTH Nourish 27HAYWIRE HORMONES "There aren hormone tests that can reliably dingnone perimenopause because levels can fctuate widely on day-to-day basis, Avoid blood, urine, and saliva tests aa these ave unproven, and f File help Instead, dese mil hintryissaaly ll hat is needed, while blood tests and pele scans might he suggested as Individually appropriate. For example a woman having hea periods recent ontet of painful periods may have ater conditions sich axlenomyosi, bois endometriosis, or polyps ‘The thing to understands that symptoms of perimenopause may start lng before you periods stop, impacting both mental and physical heath You may notice mood changes, crowding or skipping of menstrual gees etatic periods, heavy periods, het shes, worsening of premenstraal symptoms and reduced ido Sleep disturbances, loss ‘of eanidene, panic attacks and heightened stress and anxiety are also common. I's. ime when many notiounwanted weight gain that harder co shi, even though exercise and cari intake emai the same. The intensity and frequency of symptoms varies for each ‘woman as hormones Auetuate, with some months being completely syapto free Unfortanstly the fact that the most common symptoms assorinted ‘wth menopause may be experienced by women in perimenopause is notaften emphasised SMOOTHING THE TRANSITION very aspect of hea, at every age and stage of lif, benefit froma lifestyle changes. This sopecally true during erimenopauss a phase in on lives where we shoul tre paving ‘tention to our body and our metabolsn, Is also a responsibilty laden time of life when we nay tnd to neglect ourselves while we retaking care of everyone eae! Perimenopause and menopause afet half the world’s population Yet, even with so many impacted, when ceomes tothe benefits of| lieatyle mediation, with or wihout menopausal haemone thera, ‘hore i ill lot of misinformation. There sno dou that making Dbehaviour and lifestyle changes can goa very long wa, both in the short term and longer tere, helping us to avoid unecessary medications or surgery tha can be associated with reaching the nd of cur child-bearing yen, "There ae sx pillars of lieatye redicne chat can help ux make the transition through this phase of fe with afew unpleasant symptoms ax possible, 1. Shifting towards wholefond plant-hased dit 2 Regular physical activity Restorative seep 4, Siress management ', Avoidance frisky substances 6, Positive social connection 28 ‘Start by improving one aspect of your lifestyle, as this tends to caseade 1 ther aspects of your life For example, when you sleep better, you tend to stress less and make beter food choices edhcng symptoms such as hot shes a night sweats x well as improving mood and slep wih simple changes suchas enauring regular bedtime routine, going for a walk outdoors, or dong simple daily workout, is usually achievable. My advice to everyone this: dont wait until you are 50 to ke these lifestyle changes. Is never to early (orto late) to cat healthily, ste Iess, more more, sleep better, ave alcohol tad smoking, and build positive social networks to help you live our ese ie THE PLANT PANACEA ‘Based on what I cserve in ny patients, the most dramatic postive changes occur when they aod alohol and smoking while switching ‘oa colorful, plant predominant diet. By this Imean adopting a det packed with whole plant fods, suchas antioxidant rch, nuttient dense fits and vegetables that hep rece chronic inflammation. Fibre ich hans, sc, an intact wholegeans, as well as heal fas front and sede, can all help in veducing menopause syanptors Starchy vegetables such as sweet potatoes, potatoes with skin on, mshroms, and erbe and pices ae also excellent health promoting foods easily included in everyday recipes,WEALTH “EVERY ASPECT OF HEALTH, AT EVERY AGE AND STAGE OF LIFE, BENEFITS FROM NUTRITION AND LIFESTYLE CHANGES.” Nourish 29WEALTH oF On x uo “s x (HVFLot, 900.088. CpteOtMemenenin 81 hormones Ifyou haven't quite got your cycle phases figured out, you're not alone. But it’s time to tune in to your body's rhythms - so that you can move through each month with vitality. Words: Rohini Bajekal soysfuswo menotedoso MENSTRUAL PHASE Meera BAYES Cappo Starlet flange set th el bp wri i xo cerbomonelrarho hc pli ath sda vs Ietime we changed tha Les get back If pregnancy has not ocuered the lining of your uerusis sheds to asics and cover off what happens during a tid, Moat woeten bled for three to ve day, but a prio lasting the phases of our evel how that can make anywhere breween two to oven days considered normal ve fee, and how we can support oursalves Hormonal, oestrogen aud progesterone are at theit west at this totheve, time, and ie this dop that causes menstrual Beding. Crampa ated ‘The average mensiral cyclo 8 days __blstingare experienced hy some women hile experiencing love long; however «healthy eyelecan range mood and feeling fatigued i also common, in length rom 21 days to about 35 days ‘Themenstrual eye ssuch an important + Turmerieand ginger have been shown in clinical studies to indication of hal that tis noe considered help with menstaal cramps, with some sues showing ginger to hethe fifth vital sign of health for wis affective as mefennmie aid and ibuprofen in relieving women, seeneding tothe American College painful evamps. Enjoy these ingredients im hot drinks, stews, of Obstetricians and Gynaecologists W's curries, soups soda to track youreycle using a mobile + Opt for more now haem iron rick foods, such as heans, yous, app ora journal. The easiest way to start soy (Lou, tempeh, edamame) and dark leafy greens a wells tracking sto record when your period starts antiinflammatory emeg:rch foods, such ax ground flaxsoed nln, plus any symptoms yor experience and wats ‘hroughout you eee + Prioritse sleep, ensuring you get seven to nine hours of restorative ‘While itean difer from person to person, sleep by avoiding stimulants such as caene (especially later in the the menstrual cycle generally has our phases day) as wells briht lights few hoars before bedkime, ind ways menstrual, fllicula, ovulation, and heal that help you to wind dan, such as a warm bath, ournalling, yoga, Heres what you need to know about each ora mindulnes exercise of those phases, wth the fist day of the cycle ‘marke by the frst day of menstruation Nourish 31FOLLICULAR PHASE DAYS 6-12 (APPROX. ‘Your pituitary gland releases « hormone called felliclstimulating hormone FSI, ‘which stimulates the flies your ovaries tonmature and release an eg. estrogen and progesterone evel start to ‘sean the womb lining beginsto thicken and rebuild in preparation fora fertilised gt getimplantd. This ia bow hormone phe although ostrogen conte to vise ‘ver the cons ofthis phase uni it reoches its peak at ovulation (ay xn a2 day eye) Tnereaing oateogen usually resus in ‘more postive mood and inereased I crativ, and commit to healthy routines Make the most of your energy levels ‘and try higheritensity exercise and strength training High oestrogen levels fare conducive to building Is muscle OVULATORY PHASE DAYS 13-15 (APPROX.) Inaa8day eee, ovulation usually occurs a day ‘Ovulation ithe release ofan og fom it folie in your ovary tacking, you might ote alight ie fn basal body temperature find discharge tats often described a being ‘Smile to aw ogg white ‘estrogen reaches its peak at ovulation, testosterone eats highest, and peogestorne ses too. Most women report feeling confident and energetic around ovulation, ‘progesterone hasan anianaiety flee A higher wx drive i alo coon. However, changing hormone levels an result in lethargy and bloating for some. + Bnergy levels are high, 50 ian excllnt time to work on your goal. * You tend to feel more attractive ston ‘ovulation, so tsa geet time for dat nights and socialising, 2 HvPLot_ 900-08. OpteOomenenindl 22 (€@d) LUTEAL PHASE DAYS 14-28 (APPROX.) ‘This phase lat from the stare of owlation to the fest day ofthe period. The luteal phases usally conser, ating around days, ‘The og leaves bind its shel (corpus teu), which starts to produce progeterone to hap the lining of the utara mature If prognaney dows not ocr, corps tau breaks down around day a of the jee Progesterone levels stat rae andl work, along with oestrogen, to thicken the womb lining «wen farther in preparation for a potential pregnany. (estrogen and progeternn renal igh snd then begin to decline inthe led PMS (premenstrual syndrom isa contion with psychological, piel, and behavioral symptoms, Many women (about eight outa 1) have premenstrual symptom in the Intel phate that do not typically imerfere with her daily activites ‘The most important fctorto keepin mind fora diagnosis of PMS isthe timing ofthe symptoms an if it signiicantly impacts our lit of ie aceoeing to yom, rather than the number of symptoms. These can nce mood changes, menstrual cramps, breast tenderness, headaches, changes in howel movements (iter constipation or Aiareies), stomach psi, nausea, and oon + To reduce bloating, 9 for mages vi foods, such a quinoa, nuts, spinach, eacao nie, and wholograine + Minimise nla processed fds, alcohol, caffeine, sult, sugar, and aninel derived foods, these can worsen PMS apogee Tike ace and anxiety ‘Include more wholegrain, complex carbohydrates, such as ats, brown re, whaleteal pasta, and sweet potatoes, ‘This wil keep you foting energised and reduce ravings. «Fecus on regular loser impact exercise, such as walking or Pilates. Choose foods that are rich in fee an plane protein to -egp blood sugar levels stead: + Make sure you get enough rest, a ts basal bod temperature ean negatively let slep, an women with PMS often experience poore sleep. Exposure to ratural morning ight con hep with sleep anset and quality.cota} Peer Cort et et eee nner calories from all the major fod groups is healthful o people a all ages and sages in thei ives, This also oup Peeet te eee eee Be et er rte enn ee Everyone who iensruates should ensure norma eves of vitamin D, ee ee ee oe eee ey Serene lis Pees none eect pee ees OT Pre heer eee ener erecta erereereny Sant oar ivecn yom Peorpee et pace Bice | Pen ee eee ee eee ere Prey nannen vue Steen mennerer tonne eee ee ey Peete eee ett ney antes oe eee te symptoms are impeting your quality of fe. Getting familiar with aa Sree SR Soe eee SGDYNAMIC DUO ‘The most powerful health benefits require a focus on both nutrition and exercise. Wor: Yoonne O'Halloran xereise and nuttin ae the perfect dao when comes to optimal health and wellbeing Is wellknown tha good heskh incorporates abot Bo percent god nutrition and about 20 percent regular physical activity. Moving your body should be understated inthis equation, asic provides many benefits Beyond 2 1vim physique For example, ic plays a huge rae in hoe health meatal heath, Sn oven reproductive health, I also helps wth disease provention particulary chronic cancer, and even dementia diseases suchas type a diabetes, heat disease, various ty Te ecomes increasingly important as we age to ensure strong muscles and bones, preventing in women, With this in mind, let’ kick {arom sch us eloopirosin whichis rece ow ‘ofthis workout with sme exercise insp MOVE THOSE FEMALE BODIES. Half of Australian women ave afsctd hy at last one ofthe eight major chronic diseases such as cardiovascular disse, breast cance, or diabetes, Women are also nore vulnerable than men to developing oateoporess and bone Fractures as they age, de tothe kts of estrogen ro times the ld bone) 2 we approach and reach menos. In fort, women aged 50 and over ha rate of osteopenia (where the boy does no make new one a quickly a it absorbs and four times the rate of osteoporosis (a more severe ase of one loss than osteopenia) ‘when compared o men. For this reason, women in partieular should inhide both resistance training an cardiovascular training on a regular basis a4 (WVFLOR, 906087 Dmanienietd 34