Health & Nutrition

To celebrate Oil Garden’s 40th anniversary, we talk to Pat Princi-Jones, aromatherapy specialist, educator at Heritage Brands and author of A Scented Life: Aromatherapy Reimagined. Q: Your introduction to essential oils began with the captivating scent of jasmine more than 30 years ago. How did this encounter influence your journey into aromatherapy? Yes, indeed. It all started with a trip to Bali and the intoxicating perfume of jasmine oil. I knew nothing about aromatherapy at the time. Yet it was during that island holiday that I discovered the beauty of scent and experienced both the pleasure of inhaling the aroma of a pure essential oil, along with the emotional and physical benefits it provided. That holiday, I bathed in scented water of chamomile, soaked my feet in peppermint, misted my face with rejuvenating orange blossom and massaged my body with jasmine and ylang ylang. Not long after, I left my chosen career as a teacher and relocated to Melbourne, where I began educating in the aromatherapy retail sector. Looking back, I realise it was a seamless transition from teaching Shakespeare to extolling the virtues of basil oil. Q: With over three decades in the industry, how have you seen the perception and use of aromatherapy evolve? Today, more than ever, we long to reconnect with nature and use natural over synthetic on our body and skin. Aromatherapy has shifted from “feel-good” to supporting a healthy body and mind. Essential oils are now seen as a complementary therapy and are backed by scientifi c-based research. Unlike conventional treatments, which focus on the symptoms rather than the root cause of an illness, essential oils speak to the physical and emotional aspects of wellness. They are well established in the lexicon of natural health. Q: As Oil Garden marks its 40th anniversary, what milestones stand out to you in the brand’s journey? Oil Garden originated in a small organic tea tree farm on the outskirts of Byron Bay. Once the antiseptic properties of tea tree were scientifically proven, the farm grew in size and commenced sourcing a greater selection of oils. That legacy continues to inspire the team, which has enabled Oil Garden to grow into one of Australia’s leading aromatherapy brands, offering a repertoire of single note oils, lifestyle blends, mindful scents and natural remedies for common ailments. Today, as a proudly Australian-made and -owned brand, Oil Garden provides everyday Australians with the finest oils from around the globe. Q: Can you share insights into how you help develop Oil Garden’s essential oil blends? A great example is the Menopause blend, a TGAlisted natural remedy that includes uplifting orange, calming lavender, hormone-balancing geranium, cooling cypress, confi dence-boosting jasmine and nurturing rose. We began by identifying key symptoms — mood swings, hot fl ushes, fatigue, sleeplessness — and shortlisted 20 oils known to support these concerns, referencing our Essential Oil Master File and Library of Evidence built over years of research. We assessed how the oils interact and evolve when blended, ensuring synergy and therapeutic effi cacy. After sourcing highquality ingredients, we fi ne-tuned the ratios through several rounds of sampling and testing, confi rming the blend’s aroma, effi cacy and stability. Finally, before launch, every formulation undergoes shelf-life and stability testing to ensure it meets the high-quality standards customers expect from Oil Garden. Q: How does Oil Garden ensure the integrity of its products from farm to bottle? Quality and purity are key to aromatherapy practice. We believe true quality starts with where — and how — our oils are sourced. That’s why we partner with a trusted global network of suppliers who meet our rigorous standards for sustainability, traceability and ethical harvesting. Our oils are extracted with precision and care to ensure the active plant compounds remain intact, preserving the therapeutic benefi ts from fi eld to bottle. Every step of the process is carefully monitored to maintain the purity and efficacy of each essential oil. Q: Reflecting on your career, what has been the most rewarding aspect of educating others? Three decades on, I am just as excited about teaching a new group as I was years back. Each session is refreshingly different because participants respond uniquely to essential oils. Seeing the stages of learning and growth progress, especially the brand managers at head offi ce, is truly gratifying. And of course, a teacher is also always learning. That’s the greatest gift of all. Q: What are your hopes for the future of aromatherapy in holistic health? Integrative medicine recognises that health is the sum of a person’s physical, emotional, mental and spiritual wellbeing. I’d like to see aromatherapy more integrated into complementary healthcare. Reputable companies with evidence-based practices and clinical trials can help bridge that gap. The practice of aromatherapy fi ts beautifully into this context — providing relief to the symptoms of common ailments, naturally. For more, visit oilgarden.com.au. Article featured in WellBeing Magazine 218 Read More

Western herbal medicine has a rich history rooted in the traditions of ancient Greece, Rome, and Europe, and continues to thrive today as a holistic approach to health. It has evolved over the millennia, with global trade routes dating back hundreds of years leading to the adoption of medicinal plants from all around the world. So, what are the top 5 herbs in Western herbal medicine? Well, every herbalist will have their own favourites, so here are some of mine. Turmeric (Curcuma longa) Historically used as a spice with a bright golden colour, turmeric has become a cornerstone of the herbal treatment of inflammation. What it Does: Reduces inflammation: Turmeric can be used for inflammatory conditions in various areas of the body, from the joints to the lungs. May be neuroprotective: Some studies suggest that turmeric can protect nerves against damage in conditions such as Alzheimer’s. Tips: The main active constituent (curcumin) is poorly absorbed, and high doses are needed for many conditions. This has led to lots of different sophisticated extracts on the market attempting to improve absorption, and they can work differently in different people. Emerging research is also sh Ashwagandha (Withania somnifera) Herbalists consider Ashwagandha to be an adaptogen – a herbal medicine which improves resilience to stress and disease. As a result, this herb from the Ayurvedic tradition, has reached extraordinary heights of popularity in recent years. What it Does: Improves resilience: Ashwagandha optimises various aspects of nerve and hormone function to help you adapt to stress. Rebuild vitality: It is particularly beneficial for people recovering from serious illness. Tips: Ashwagandha’s popularity means that demand is outstripping supply. Some companies are using extracts made from the leaf, rather than the traditional root, and there are questions concerning the efficacy and safety of some of these extracts. Chamomile (Matricaria chamomilla) Italian grandmothers are not wrong – the simple chamomile is an essential herb! A staple of European and Middle Eastern herbal traditions, the versatility of chamomile is amazing. What it Does: Calms the nerves: Chamomile can improve sleep or take the edge off when feeling uptight or anxious during the day. Calms the digestion: Chamomile helps relieve digestive spasm and bloating. Reduces inflammation: Chamomile can reduce stomach inflammation, and inhaling the steam from a strong cup of tea can also be good for sinusitis. Tips: Chamomile is great as a tea. Make sure to cover the cup with a lid (or brew in a French press) to reduce the evaporation of the essential oils. Olive leaf (Olea europaea) The 19th century British botanist Daniel Hanbury wrote about the use of olive leaf to treat fevers and malaria, but Spanish doctors were using it long before that. What it Does: Reduces risk of some infections: Research suggests that olive leaf may reduce the invasion of some viruses into cells. Reduces symptoms of some infections: By reducing inflammation and fever, it can make you feel better. Supports cardiovascular function: Research shows that olive leaf can lower blood pressure and other heart disease risk factors. Tips: Not all olive leaf extracts are created equal, as my own laboratory research has shown. Oleuropein is one of the key active constituents, but some extracts have very little. Look for a product which provides at least 75mg of oleuropein per daily dose. Ginkgo (Ginkgo biloba) Also known as the Maidenhair Tree, Ginkgo is the only surviving member of its botanical family, protected by widespread cultivation in China for thousands of years. Despite this, Ginkgo leaves have very little historical use in Traditional Chinese Medicine and instead entered mainstream herbal use in the 1970’s, based on research conducted by a German scientist, Willmar Schwabe III. What it Does: Improves circulation: Ginkgo leaves support circulation, especially to the extremities (hands and feet), and the brain. May improve nerve and brain function: Research indicates that Ginkgo may be useful in people with depression, early-stage cognitive decline, and even dementia. Tips: Due to its popularity, there is a lot of adulteration of Ginkgo products on the market, meaning that you might have a Ginkgo tablet which looks good on the label, but is actually poor quality. Purchasing Australian products can help reduce the risk due to the more stringent regulations on quality imposed by the TGA (Therapeutic Goods Administration). Ginkgo leaf can also interact with some blood-thinning medications. Final Thoughts Western herbal medicine offers a natural, holistic approach to health that complements conventional treatments. Whether you’re looking to improve immunity, reduce inflammation, support digestion, or improve resilience, these herbs provide time-tested solutions backed by both tradition and modern research. As always, it’s important to consult with a qualified herbalist or naturopath before starting any herbal medicine, especially if you’re taking medications or have underlying health conditions. If you are interested in pursuing a career in Western Herbal Medicine, visit torrens.edu.au to learn more about the Bachelor’s degree. Article written by Ian Breakspear: Senior Learning Facilitator – Naturopathy & Western Herbal Medicine, Torrens University Australia  Read More

Discover Mitzi, Ecotan’s clean beauty mascara five years in the making. Smudge-proof, lengthening, and gentle on sensitive eyes. Sonya never launches something she’s not happy with, so after years of development… our incredible clean formulated mascara is here! She’s all about bringing back the drama of the 90s; lift separate and define each lash. She’s also rated 100% on Yuka, which means there’s absolutely no nasty ingredients! Who is Mitzi? Named after one of our greatest treasures – Mitzi. Our legendary sales manager, ’90s rock band groupie, and one of Sonya’s all-time greatest loves. What you’ll love about our 5 years in the making Mascara: 🖤 Smudge proof 🖤 Ultimate deep root lift 🖤 Lengthening 🖤 Super long-lasting 🖤 Defines & separates 🖤 Clean beauty 🖤 Gentle on sensitive eyes Learn more and shop now! Ecotan.com.au Read More

Sautéed Asparagus with Asian Greens, Chilli, Garlic & Ginger By: WellBeing Team Quick, flavorful sautéed asparagus with bok choy, garlic, ginger & chilli, finished with honey and tamari—perfect easy side for two. Ingredients Coconut oil 1 clove garlic, chopped 2 red chillies, deseeded and sliced lengthways Knob ginger, sliced lengthways 1 bunch asparagus, cut on angle 1 bunch bok choy, leaves 1 tsp honey 1 tbsp tamari (soy sauce) Method Heat coconut oil in sauté pan over moderate heat. Add garlic, chilli, and ginger and allow to infuse in oil for 1 min. Add asparagus and bok choy and sauté until tender. Finish by adding honey and tamari and allow to reduce for another min. Remove from heat and serve. Subscribe Subscribe to a newsletter to receive latest post and updates WellBeing Team Read More

A concerned mother brought in her 14-year-old son who was suffering with a severe case of acne. Mentioning that nearly 80 per cent of teenagers suffer from acne was not much help for him. Like most teens, their appearance is of critical importance and he was becoming quite isolated, refusing to go out and socialise (his parents had difficulty getting him to school). His lack of self-esteem and confidence was noticeable. He was also suffering from both anxiety and depression largely due to his appearance. His problems needed correcting if he was going to be able to fulfil his potential. He was suffering from digestive problems (wind bloating and constipation) and was very moody, becoming irritable or angry when told to change things he was doing — not unlike many of his peers. Teenage acne is very common, but that doesn’t make it any easier to deal with, nor does it relieve the emotional distress of the sufferer. His mother wanted alternatives whereby he could avoid pharmaceuticals. Acne has different manifestations, but is eminently treatable given the correct conditions. This young man had a combination of blackheads and pustules (small red pimples with pus in their centre) spread over a large area including his face, neck, back and chest. They were inflamed and painful at times. With his oily skin, the pimples were blocked hair follicles with a bacterial infection. These have a strong association with hormonal changes (puberty), poor sleep, family history (his father had a milder form when young), poor diet and stress. Various creams, lotions and other high-oil beauty products exacerbate them, as can trying to remove them by squeezing. Research indicates that teenage acne has a strong association with diet — in particular high-sugar and refined-carbohydrate diets (it has been called skin diabetes), high intake of dairy products, low omega-3 fatty acids and digestive problems associated with abnormal gut bacteria. Being a teenager, he was eating a lot of food — mainly bread, ice cream and sweets — and drinking three to four cans of cola daily. He was not keen on vegetables, apart from chips, and would only eat steak as protein. We discussed the impact this diet was having on his skin, showing him the research (surprising him somewhat), so at least he was prepared to listen. The diet was going to be slow to change, so a stepped-up program was discussed, starting with swapping colas for flavoured mineral water (not ideal but better), and drinking at least 2–3L daily. He was encouraged to eat three pieces of fruit daily (bananas, oranges and apples were agreed to), grilled (mild-tasting) fish once a week, adding a salad to his main meal daily and in his sandwiches. Coconut yoghurt ice cream was recommended instead of dairy (as a sweet treat, he liked these), which also provided some probiotics. He felt he could cope with this. Supplements were recommended. Zinc is a critical mineral to reduce teenage acne, improve mood and help regulate hormones. It is considered a male nutrient (he liked that idea), so one bio-zinc supplement was recommended with his nightly meal. Krill oil was recommended twice daily with food to improve his omega-3 fatty acid levels. He was advised (strongly) not to squeeze his pimples, to wash his face gently and, topically, to use aloe vera gel (soothes inflammation) mixed with coconut oil to eradicate the bacteria. Diluted tea tree oil (five per cent) was suggested for spot treatments. We suggested a calendula flower wash, which he could use two to three times daily. This is an antiseptic that has healthy skin regranulation properties and improved by mixing with diluted cold green tea for its astringent (skin-tightening) activity. Despite a slow (somewhat difficult) start, after a few weeks, he was feeling better (his mother was delighted that his moods had improved), his skin was improving, as was his digestion. Each time he visited, we changed a little more of his diet and he was gradually starting to enjoy the different foods. Over several months (despite a few setbacks), his skin was markedly better and he was noticing the connection between food and acne. He felt the zinc made a big difference so was happy to continue with the supplements and the gradually improving dietary program. His mother was delighted as her son was much happier and healthier and she had been able to avoid pharmaceutical treatments and their attendant side effects. Article Featured in WellBeing Magazine 217  Read More

Lacto-Fermented Pickled Carrots By: WellBeing Team Quick-pickled carrots are bright, crunchy & tangy—perfect for sandwiches, grain bowls, or as a flavorful, spiced snack. Ingredients 4–5 medium carrots, peeled & cut into sticks 2 cloves garlic, peeled and smashed 1 tsp whole black peppercorns (optional) 1–2 sprigs fresh dill or a pinch of dried dill (optional) 1 tbsp sea salt 2 cups filtered water A few slices of fresh ginger or chilli for extra zing ½ tsp mustard seeds or coriander seeds Method Dissolve the salt in the water and set aside. Add garlic, peppercorns and dill to the bottom of a clean 1L jar. Pack the carrot sticks vertically into the jar so they’re snug but not squashed. Pour the brine (the water and salt) over the carrots, ensuring they’re fully submerged. Leave 2–3cm space at the top. Use a fermentation weight or a small ziplock bag filled with a bit of brine to keep the carrots submerged. Loosely seal with a lid or use a dedicated fermentation lid. Leave at room temp (18–24°C) for 5–7 days. Taste from day 4. When they’re tangy to your liking, transfer to the fridge. Storage: Keeps in the fridge for up to 3 months, getting tangier over time. Subscribe Subscribe to a newsletter to receive latest post and updates WellBeing Team Read More

Fermented Vegetables By: WellBeing Team Shredded carrot, apple & fennel ferment into a crunchy, tangy, probiotic-rich veggie mix—full of flavor and gut-friendly benefits. Ingredients 1 large cabbage (red or green or half & half), cored & shredded 4 carrots, grated 2 apples, grated 2 fennel bulbs, shredded (optional) 2 tbsp caraway seeds 1 tbsp Celtic sea salt or Himalayan rock salt 4 tbsp whey as a starter (optional) Note: If you don’t have whey, use an additional tbsp of salt. Method Mix together all ingredients in a large bowl. Pound with a pounder or meat hammer for about 10 minutes until juices release. Place in a 2L Mason jar and press down firmly until juices come to the top. The mixture should be at least 2.5cm below the juices. Cover the jar tightly and keep at room temperature for 3–5 days before transferring to the fridge. Be sure to release the buildup of pressure in the jar in the initial fermenting phase, either in the evening or in the morning. Subscribe Subscribe to a newsletter to receive latest post and updates WellBeing Team Read More

Sauerkraut By: WellBeing Team This method is as old as fermentation itself — pound, press, wait — but the payoff is extraordinary. A sharp, crunchy kraut cuts through richness and adds gut-friendly bacteria to your diet. Add grated carrot or fennel for a twist, or fold through raw leek and a few sprigs of dill just before serving for a modern, herbaceous take. Ingredients 1 medium-sized cabbage, cored & finely shredded 3 cloves garlic, crushed 1 tbsp sea salt 1/4 cup kefir whey (optional) 1 tbsp caraway seeds or fresh dill, chopped (optional) 1 large carrot, shredded (optional) Note: You can also add bay leaves and juniper berries if you wish. Method Combine all ingredients in a mixing bowl. Cover with a tea towel for 30 mins while the salt pulls the juices out of the veggies. Help the process by pounding and mashing until there’s enough liquid to cover the mixture. Transfer the mixture to a clean, wide-mouthed glass jar. Press down so the liquid comes to the top. If necessary, add some brine (50g salt to 1L water). Leave a few centimetres at the top of the jar for expansion and cover tightly. Leave at room temperature for 3-7 days, checking to make sure the liquid covers the mixture. Scoop off any mould. Store in a cool place for up to 2 months. Subscribe Subscribe to a newsletter to receive latest post and updates WellBeing Team Read More

Cumquat Marmalade By: WellBeing Team Cumquat marmalade balances natural bitterness & sweetness—perfect on toast or stirred into sauces for fish or lamb. Ingredients 1kg cumquats 5 cups water 2 tbsp lemon juice 3 cups sugar Method Slice the cumquats in quarters lengthwise and knock aside as many pips as you can. Put the pips in some muslin cloth and tie up. Place pips and cumquats in a bowl, cover with water and sit overnight. Next day, place pips and fruit in a saucepan and boil for 20 mins. Turn down heat, add lemon juice and sugar and bring back to a rapid simmer for about 20 mins. Test setting by popping a smidge on a pre-frozen plate in freezer for 2 mins. If it gels, it’s ready; if not, simmer another 5–10 mins and retest. Discard muslin cloth full of pips and store marmalade in a sterilised jar. Subscribe Subscribe to a newsletter to receive latest post and updates WellBeing Team Read More

Orange, Apple & Cinnamon Tarte Tatin By: Jacqueline Alwill Delicious orange, apple & cinnamon tarte tatin with golden puff pastry—serve individual tarts or one large, perfect with cream or ice cream. Ingredients 2 sheets puff pastry (if you have time make your own, or use frozen sheets), thawed 50g butter 50g caster sugar ½ tsp cinnamon 2 apples, cored & quartered, then cut into 5mm slices 2 oranges, peeled & segmented Method Preheat oven to 190°C. Take 2 sheets pastry and cut to size of bases of 4 small pans or ovenproof dishes’ bases. Melt butter, sugar and cinnamon, and sauté apple slices. The mix will begin to form caramel; turn slices to caramelise both sides, about 3–4 mins Remove from heat and arrange alternating apple slices and orange segments evenly around the base of each pan/dish and place puff pastry sheet on top, tucking edges down. Bake for 20–25 mins until the pastry puffs up and is golden brown. Remove from oven. Carefully turn each over onto individual plates or all 4 onto a serving platter (being very careful of the hot caramel). Serve with cream or ice cream. Tip: This can also be made as one large tarte tatin using a sauté pan that can go in the oven and requiring only one sheet of pastry cut to the size of the pan. Subscribe Subscribe to a newsletter to receive latest post and updates Jacqueline Alwill Jacqueline Alwill, founder of The Brown Paper Bag, is an Australian nutritionist, author, presenter and mum. She is dedicated to improving the health, wellbeing and happiness of all individuals. Jacqueline’s philosophy on health lays the foundations for the experience that clients and the community have in her practice, workshops and the food they cook. Read More