Wellness Wednesdays

Category Archives: Workshops

Wellness Wednesdays
7th June, 2018

Wellness Wednesdays provide an opportunity for members and customers to meet our in store practitioners and learn about health and nutrition. One of our practitioners will be available to answer your questions from 11am – 1pm each Wednesday in the ‘big’ shop. See What’s On information for dates and topics covered.

Meet our practitioners

Sonya Byron

Sonya holds the staff board position. In her past life Sonya was a farmer in the US so supporting local growers and encouraging sustainability is a matter close to her heart. She is currently a fourth year student in naturopathy.

Sallyanne Pisk

Sallyanne gained her BSc and post graduate qualifications in nutrition and dietetics from Deakin University. She enjoyed several years working in community and public health nutrition in Central West NSW before undertaking a joint clinical, management and research role in diabetes. She completed her research masters at University of Wollongong in type 2 diabetes and her thesis provided the basis for the national dietitian practice guidelines.

Sallyanne then moved to Dunedin, New Zealand, where she worked in child and women’s health. On her return to Australia in 2003 she worked in integrative medicine. Sallyanne’s work, plus extensive travel in India and Nepal, sparked her interest in the common links between Eastern and Western nutrition, and the role of mindfulness in guiding personalised eating and lifestyle choices. She launched her first book, Eating for You: Your personal guide to mindful eating and living in Sydney in 2016. Sallyanne now provides online and face to face consults and programs.

Sallyanne and her husband, along with horse Chit Chat have been residents of Little Hartley since 2013. Her mindful eating practices incorporate growing and preparing seasonal food. She embraces the original definition of diet, diata, which means enjoying good health through food, exercise, sleep, relationships, work and an understanding of your life purpose. Sallyanne has been a Wellness Wednesday practitioner since 2016.

Danielle O’Donoghue

Danielle, aka the Yummy Yogi, is a holistic health coach specialising in cooking with wholefoods, herbal medicine and yoga. She currently runs our Nourishing Families workshops at the North Katoomba Community Hub.

Chris Ireland

Chris studied as a pharmacist and completed a PhD in pharmaceutical chemistry before embarking on a research career in molecular biology. She returned to community pharmacy in 1997 and has worked both in Sydney and the Mountains. She trained as a herbalist with Dorothy Hall in the late 1990s and has studied with the legendary Rosemary Gladstar. She has a large garden specialising in growing medicinal plants. She loves sharing her passion for herbs and specialises in using herbal medicines in conjunction with prescription drugs. Chris has worked at the Co-op since 2014.


A frosty reception
6th June, 2018

Seasonal Gardening Tips by Steve Fleischmann

Living and growing in the Blue Mountains means dealing with frost. Frost forms when the ground temperature drops below zero degrees and moisture in the air freezes and settles. Frost mostly occurs in open gardens with exposed surfaces because frost tends to “fall” and can be blocked by tree canopies and verandas.

This is important to understand because one measure for frost protection is to employ a variety of covers that can be draped over plants to protect them. There are a number of products available online or in garden centres under names such as “frost cloth” or “horticultural fleece”. Draped over garden beds, and held in place by rocks or pegs, they act as a barrier to frost yet allow water to pass through.

Corn salad, or Mache, is a great winter leafy green

Another way of dealing with frost concerns a mixture of timing, variety selection, and healthy soils. Many plants cope quite well with frost as long as they are reasonably mature and healthy. Planting Brassicas such as broccoli, cauliflower, cabbages (White, Red and Chinese) and kales early – I start my first sowings around Christmas, and my last around March/April – means that by the time the frosts come the plant is mature and has the ability to cope with being frozen. In fact, many of the Brassicas taste better after several frosts because it increases their sugar content.

I mention this because it seems to be a common understanding to plant this family in autumn and winter. Personally, I find this much too late, plantings I make at this time tend to bolt to seed in spring – not much good if you want to eat fresh veg during winter.

Many lettuces actually prefer the cooler weather and, surprisingly, come back to life after they thaw out. I have found ‘Wonder of Four Seasons’ and ‘Speckled Trout’ lettuces grow well in winter, but there are dozens of others just as good. By picking off outer leaves you can also reduce incidence of slug attack by removing habitat.

Many varieties of lettuce cope really well with Blue Mountains winters

Additionally, most radishes are winter hardy and cope very well with the hardest of frosts. Every year I plant lots of daikon throughout autumn for harvest in winter and they are used in pickles and soups, the leaves of radishes are edible too.

Chinese cabbage, daikon and coriander planted throughout autumn

My favourite winter green would have to be Mache or corn salad. A European leafy green that looks like a miniature lettuce but has a lovely nutty taste and loves the cold weather, In fact it only really grows once the overall temperature drops and will bolt to seed once spring and warmer weather arrive. Plant a lot of them because you harvest them whole and you will need several florets for a decent mid-winter salad.

Using compost generously when planting winter crops not only benefits the plants ability to grow healthily, it has the added benefit of providing some warmth through bacterial decomposition.


The New Organic Grower & Four-Season Harvest by Eliot Coleman

Did you know?

Frost can actually help organic gardeners by killing overwintering pests and diseases.

3rd April, 2018

3rd April, 2018

Flyer for Grow Your Own Workshop on Friday 6 April 9am-12pm Katoomba Community Gardens Cost $20 per person pay on the day

5th March, 2018

13th February, 2018

Our March Grow Your Own workshop is a great way to immerse yourself in hands-on food growing before heading off on the Blue Mountains Edible Garden Trail on 3-4 March.

6th February, 2018

2nd January, 2018

17th October, 2017

6th June, 2017


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