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    • The Rise of Oestrogen Dominance

      Did you know you might be eating foods that are disrupting your hormones and causing your oestrogen levels to elevate? This can be detrimental on many levels, and cause unwanted side effects for both men and women.

      What Are These Side Effects?

      For men, more feminine like characteristics including gynecomastia (also known as man boobs) and excess weight carried around the mid section.

      For women, hypothyroidism, autoimmune conditions, chronic fatigue, and menstrual disharmonies such as fibroids, polycystic ovarian syndrome (PCOS), ovarian cysts, irregular menstrual bleeding and PMS.

       

      Too much oestrogen can disrupt the balance of the entire endocrine system. Oestrogen is ubiquitous in nature in many different forms, and we are constantly consuming oestrogen whether we realise it or not.

      Foods To Avoid

      Soy

      Soy contains way to much oestrogen, not to mention the fact that most soy is genetically modified and sprayed with a high amount of pesticides (also a big contributor of xenoestrogens to our environment).

      Sugar

      Too much sugar can increase oestrogen in your body.

      Commercially-Raised Meat and Dairy

      Try to buy hormone-free meats and dairy products to avoid hormones and pesticides.

      Xenoestrogens

      In addition to foods that contain oestrogen, we are constantly dealing with oestrogens in our environment. These are called xenoestrogens, which are oestrogen mimicking in the body. When xenoestrogens make their way into the body, they attach themselves to cell receptors, replacing natural oestrogens' functions.

      Xenoestrogens to Avoid

      Plastic containers containing BPA (Bisphenol A)

      BPA is known to mimic oestrogen. In recent years scientists around the world have found a link to BPA and a myriad of health defects in rodents, including mammary and prostate cancer, genital defects in males, early onset of puberty in females and obesity to name a few.

      Cosmetics, Lotions, Soaps, Toothpastes, Air Fresheners, Household Cleaning Products, and Laundry Detergents

      Xenoestrogens absorbed by the skin are more potent as they go directly to the tissue instead of passing through the liver. Try to choose organic plant-based products when possible.

      How to Minimise the Harmful Effects of Oestrogen Excess and Xenoestrogen Exposure

      Detox your body from excess oestrogens by eating cruciferous vegetables like broccoli, brussel sprouts, cabbage, cauliflower, kale and Chinese cabbage.

      These vegetables contain a substance called indole-3-carbinol (I-3-C), which starts out as sulfur in your body.  I-3-C is also available in supplement form. Consult your local Naturopath, Herbalist or Nutritionist to discuss whether supplementing with I-3-C or other oestrogen detoxing nutrients could benefit you.

      Other Supplements to Help Detox Oestrogens from the Body

      St Mary’s Thistle (Herbs of Gold and Nature's Sunshine)

      Dandelion Root (Nature's Sunshine, Hilde Hemmes Herbal, and Southern Light Herbs)

      Burdock (Southern Light Herbs and Nature's Sunshine)

      For Men

      Alpha Mars – Alpha Mars contains herbs that increase natural testosterone production, thereby down regulating oestrogen.

       

      If you are unsure about whether or not you should be taking a supplement for excess oestrogen, do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au

      Our team of qualified staff are here to help you.


      Written by Tanya Lim

      Medicinal Herbalist & Nutritionist at Evelyn Faye Nutrition

      360 Bourke Street, Melbourne, 3000

    • Medicinal Benefits of Lavender

      lavender

      What Is Lavender?

      Lavender is common around southern Europe, Australia, and the US. It is a strongly aromatic shrub that grows to about 60cm, with pinkish purple flowers, evergreen leaves and leafless stems.

      Medicinally the violet flowers are used to extract the fragrant scent and is used in essential oil, but it’s also used as a tea and in herbal extract supplements.

      The oil can be used as a relaxant with massage therapy. It can be used on your pillow, in a bath, or made into soap.

      Lavender can be a remedy for ailments such as insomnia, anxiety, stress, depression and fatigue. Research has found that lavender has a calming, soothing, and sedative effect when inhaled.

      A small number of studies have reported that when Lavender is used in essential oil, it can be beneficial for alopecia (hair loss) and postoperative pain.

      There are further studies taking place on Lavender for it’s antibacterial and antiviral properties.

      Traditionally, pillows were filled with lavender flowers to help restless people fall sleep.

      Insomnia or Agitation

      Scientific evidence suggests that using lavender in aromatherapy may slow activity of the nervous system, improve sleep quality, promote relaxation, and lift mood in people suffering from sleep disorders.

      Alopecia Areata

      Research suggests that people with alopecia who massaged their scalps with lavender and other essential oils daily for 7 months experienced significant hair regrowth.

      Some Supplements

      Lavender Essential Oil

      Southern Light Herbs Lavender (Loose Leaf)

       

      If you are unsure about anything, do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au

      Our team of qualified staff are here to help you.


      Written by Tanya Lim

      Medicinal Herbalist & Nutritionist at Evelyn Faye Nutrition

      360 Bourke Street, Melbourne, 3000

    • BCAA Ratios: What Do They Mean?

      BCAA

      Now that BCAA’s (Branched Chain Amino Acids) are one of the most purchased sports supplements it makes sense to discuss the different ratio’s and what this means to someone considering using them or to those who might already be using them and are considering a change of product.

      The three amino acids contained in BCAA’s are Leucine, Isoleucine and Valine.

      Ratios

      The ratio refers to the amount of each amino contained in the product in the order laid out i.e. 2/1/1 (2)Leucine/(1)Isoleucine/(1)Valine so simply the product will be 50% Leucine, 25% Isoleucine, and 25% Valine.

      So a higher ratio product 12/1/1 will have (12)Leucine/(1)Isoleucine/(1)Valine which means the product will be 86% Leucine, 7% Isoleucine, and 7% Valine.

      Leucine converts to HMB, which is the compound that encourages protein synthesis. Simply put, it helps with generating muscle fibre. Isoleucine and Valine, like many other amino acids, become building blocks in these protein chains.

      Leucine to HMB conversion can be dose dependant meaning the more Leucine you consume the more HMB you may generate. The more HMB you create the more muscle fibre you can repair and rebuild.

      Generally you will get 2.5 to 3.5 grams of Leucine in a scoop of protein powder and a certain amount will be ingested through food.

      Leucine, Isoleucine and Valine present in muscle in a 2/1/1 ratio which led to most research being done on this specific ratio. However if you take into account the individual biochemistry of each amino acid you may come to the conclusion that Leucine may be more relevant to consume in higher doses and may have a more specific action for muscle growth and repair.

      Are BCAAs For Me?

      You can consider BCAA supplementation if your muscle recovery is slow or you can use them to replace some of your protein powder intake.

      Is Timing Important?

      Contrary to popular thought BCAA timing is mostly unimportant. They provide little energy or recovery during a workout so can be consumed at any time throughout the day or night. They are absorbed in about 20 to 30 minutes and will be mostly used at night at rest.

      So check your product for Leucine content and consider how much protein powder you’re consuming and how your muscles are responding post training.

      Some Our Top Selling BCAA Supplements are....

      Giant Sports BCAA

      Gen-Tec Nutrition BCAAs 8-1-1

      SAN Pro BCAA

      Scivation Xtend BCAAs

      Optimum Nutrition Pro BCAA

       

      If you are unsure about whether or not you should be taking BCAAs, do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au

      Our team of qualified staff are here to help you.


      Written by Adam Rigby

      Sports Nutritionist at our Bourke Street Store

      360 Bourke Street, Melbourne, 3000

    • Stress, Hormones & Weight Gain: What You Need To Know

      reduce stress

      What Is Cortisol?

      Cortisol is a vital hormone involved in controlling stress, blood sugar levels and metabolism and can affect many other functions in the body.

      Cortisol is excreted from the adrenal cortex, located just above the kidneys, and production is controlled by the hypothalamus and pituitary gland in the brain.

      What Does Cortisol Do?

      When stressed, Cortisol is produced in large amounts, flooding the bloodstream. This process prepares the body with the energy required to deal with stress. It is involved in a process known as the ‘fight or flight response’. It is essential to allow us to take action fast in times of danger.  When body systems are working properly, the brain signals Cortisol to reduce once the danger has passed.

      In times of chronic stress, this may not be the case. As your body is constantly preparing itself for ‘danger’, Cortisol is constantly being pumped out at high levels, leaving your adrenal glands exhausted and wreaking havoc on other body systems, including the regulation of blood sugar and metabolism.

      Because increased Cortisol can help increase insulin levels, blood sugar then drops and cravings for sugary, high carbohydrate and fatty foods sets in.

      Some nasty effects Cortisol can have on your body include:

      • Encourages your body to store fat, especially visceral fat (fat which surrounds the organs and contributes to belly fat)
      • Can raise cholesterol levels
      • Can raise insulin levels

      Obviously cutting all stress out of your life isn’t realistic, but taking steps to reduce and beat stress can get your Cortisol levels under control, and therefore improve both weight and overall health.

      Some Key Things to Consider

      Exercise

      Moving your body is an excellent stress reliever.

      Getting Adequate Sleep

      Getting adequate sleep is vital in regulating Cortisol levels. Your body perceives lack of sleep as a major stressor, so try to get between 7 and 9 hours of sleep per night to keep stress levels in check. Lack of sleep can also increase ghrelin, a hormone responsible for triggering hunger.

      Herbal Support

      Certain medicinal herbs have a regulating effect on adrenals and Cortisol levels. These are called Adaptogenic Herbs. Some adaptogenic herbs include licorice, rehmannia, withania, rhodiola, and the ginseng spp. to name a few.

      Keep Hydrated

      If you're even slightly dehydrated, your Cortisol levels will rise and your metabolic rate will drop. Environmental conditions and exercise levels impact on hydration needs, but the basic rule of drinking eight glasses of water a day is a good one. This rule is based upon a chemical estimate of how much water is needed to metabolize 1,500–2,000 calories from a mixed diet.

      Eat Slowly

      When we are relaxed, the parasympathetic nervous system is in control, allowing us to do things such as rest and digest. In times of stress, the sympathetic nervous system takes over. This means your body is primed for fighting stress, not digesting food. Eating slowly and mindfully can help us relax, so the parasympathetic nervous system can do its job.

       

      As you can see, reducing stress and Cortisol levels have far reaching health benefits, including maintaining weight levels. Implement these strategies into your daily routine and notice your stress levels and weight reduce, and enjoy an increase in energy and vitality.

      If you are having problems with your stress levels, it may be worth considering taking one of the products below:

       

      If you are unsure about whether or not you should be taking a supplement for stress, do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au

      Our team of qualified staff are here to help you.

       

      Written by Tanya Lim

      Medicinal Herbalist & Nutritionist at Evelyn Faye Nutrition

      360 Bourke Street, Melbourne, 3000

    • Our Handy Hints to Play it Smart

      2017_approaching

      Rushing around, going out, deadlines at work, purchases to sort out, catching up with friends and family – nearly too much!

      To be ahead of the game and to cope, check out our handy hints:

      1. Hydration

      Plenty of water all day (and evening). If you are mixing in exercise and sports as well – Aquaforce Rapid Electrolyte Replacement works well balancing the body’s extra demand on electrolytes and fuel.

      2. Multi Vitamins

      This is the time of the year when a high quality Multi Vitamin is essential – as we skip or rush meals we do not always absorb nutrients as normal. Fusion Men’s or Women’s Multi will solve that issue.

      3. Detox Time!

      And as we get close to end of the year, maybe some holidays; time for a Detox which really gets you feeling so much better as it cleanses your system and helps with weight loss. Natures Origins Liver Detox Advanced is the best formula we have come across. Covers it all.

      4. Exercise & Food

      If excess weight is still an issue with you, apart from the detox, look at your exercise regime, your fatty and sugary food intake and consider Body Ripped Acetyl L-Carnitine, Green Tea, ATP T432 Plus and Body Attack Lipo 100.

      2017 is going to be your best year.

    • Why Detox?

      Detox

      With the colder months now finally leaving us behind we want to get out and about to take full advantage of the benefits of sunshine of spring and summer. However, winter always leaves us feeling sluggish and worn out from the lack of exercise, sun and the naughty comfort foods we have consumed. We are walking around toxic and we don’t want that because a toxin is anything that damages the functionality of the body! This means our skin, heart, kidneys, liver, bowels will not be happy. In turn this indicates aspects of our digestion, immune system, weight loss, muscle gain, bowel movements, hormonal imbalance, our “natural glow”, just to name a few will all be effected!

      A detox at this time of year can be a great way to feel revitalized and refreshed for summer. Detoxification and cleansing of our systems allows us to purge our bodies of toxins and to reboot our vital organs. Naturally after detox don’t be surprised if you notice enhanced metal clarity too! The saying goes Better mind better body!

      What Supplements Can We Take to Help Us Detox?

      Fusion Detox

      A blend of western and Chinese herbal medicine focusing on cleansing of the body by supporting the functionality of immune system, liver, kidneys, bowel and skin.

      Pukka Detox

      A gentle yet effective way to incorporate detox herbs while increasing water intake during the day.

      Herbs of Gold St Mary’s Thistle 35,000

      Milk thistle is an integral part of detox supplementation as it aids in liver cell regeneration. This will support those who have had a bit too much naughty processed foods and alcohol during winter! It also will support gallbladder health and assist bile flow resulting in better digestion.

    • Plant Protein and Whey Protein

      protein powder

      All protein is made up of Amino Acids - 22 including the 8 essential amino acids. [Essential means that the body cannot make this amino acid from another].

      Yes, Plant Protein works just as well for building muscle and for recovery from exercise as Whey (milk derived) protein.

      Each protein source may have a slightly different ratio of Amino Acids, but you will not notice the difference they all work in the same manner.

      So do not hesitate to swap or try a different protein, sometimes a change is triggers the body to improve.

      Plant Proteins such as Prana, Amazonia Raw, Ezy Protein, Sun Warrior, San Raw Fusion, Vital Pea Protein are options.

      Whey Proteins include – Horleys Ice, Optimum Gold Standard, Giant Casein and Victory Hydrolysed.

    • The Sleep Struggle

      sleep

      So many people struggle to have enough sleep because they either cannot get to sleep or get to sleep quickly, but wake up during the night.

      There are lots of life style tips available such as:

      • No digital usage in the hour before sleep (including TV): this stimulates the brain in some people.
      • Reading last thing at night is good
      • No coffee in the evening
      • Increasing exercise

      Magnesium

      Magnesium can be helpful, as well as herb mixtures, such as:

      Fusion Organic Magnesium Advanced

      NutraLife Magnesium Complete Calm Formula

      Ethical Nutrients Mega Magnesium.

      Stress and Sleep

      Another common problem is reduced sleep due to stress. This may be work related, home or relationship related. Herbs of Gold Stress Ease for Adrenal Support or Fusion Stress and Anxiety can be very useful. Products such as  Herbs of Gold Sleep Ease or Fusion Sleep can be used when the reason for poor sleep is not clear.

      If you have any questions, please do not hesitate to contact us. Our friendly staff are here to help. Phone: (03) 9670 1346 or Email info@completehealth.com.au

    • The Ketogenic Diet: What Is It?

      ketogenic diet

      The Ketogenic Diet is very restricted carbohydrates, high fat and moderate protein food intake.

      How does it work?

      Lowering carbohydrate (sugar) intake forces our body to utilise  stored fat to produce energy. This causes a state of ketosis, where ketone acids are produced in the body aiding fat loss. It usually takes at least 4 weeks to reach a full state of ketosis, but you will lose weight from the start.

      Who uses it?

      Ketogenic Diets are used by people looking for significant weight loss or body sculpting.  For further advice do not hesitate to contact our sports nutritionists and naturopaths.

      Phone: 1800 630 261 or Email: info@completehealth.com.au

      Some things to note

      To best manage body fat issues, carbohydrate intake is what we should note.  Reduce carbohydrate intake at all times. To balance this, increase your protein intake, either, meat, fish, chicken.

      If you are often hungry or if you are vegetarian or vegan,  a protein powder drink 1 or 2 times a day can reduce hunger pangs and stop you reaching for high sugar, or fast food quick fixes. We also have Plant based Protein Powder such as Prana, Amazonia Raw, Ezy Protein.  Also your fat intake should be increased, good fats such as Flaxseed Oil, Fish Oil, MCT Oil, Coconut Oil and natural nut butters such as Almond, Brazil, Macadamia.

      What supplements can help us achieve weight loss?

      Carnitine breaks down fat cells in our body and is good choice because there are no side effects and can be used for any age above 15 years.

      Products that reduce sugar cravings, if this is a problem for you, Herbs of Gold Glucoplex, ATP Amp-V are very helpful.

      Products that act as appetite suppressants such as Oxy Shred, Rapid Shred, ATP Amp-V and Hydroxycut Next Gen are also helpful.

      Why is ATP Amp-V in both categories?

      The Peppermint Oil reduces sugar cravings and is an appetite suppressant . It also helps with digestion. The CLA and Coconut Oils in ATP Amp-V help the body burn fat for energy.

    • Pre-Workouts and BCAAs: What Can They Do For You?

      preworkout

      Pre-Workouts

      Pre-Workouts are essentially amino acid formulas to aid training performance; most having added stimulants as well such as caffeine. Pre-Workouts are designed to be taken before training and are very fast acting. Most take effect within 30 minutes after taking them. Some of the benefits of taking a pre-workout are:

      • Increased stamina
      • Increased focus
      • Higher energy levels
      • Higher blood flow/pump, which can aid muscle growth by increasing the amount of stress you can put on your muscles

      Other ingredients that may be found in pre-workouts include:

      Arginine—converts to nitric oxide in the body

      Beta-Alanine—an amino acid that reduces lactic acid build up. (Tingle effect.)

      Betaine—a modified amino acid that helps boost muscle strength and power

      BCAAs—drive muscle growth, increase energy and stop fatigue

      Citrulline Malate—increases energy levels by removing ammonia from the body, reducing fatigue

      Creatine—provides the muscles with energy and water

      Glycerol—the backbone of primary fats in the diet. It attracts and binds large amounts of fluid to increase pump

      Taurine—an amino acid that helps increase muscle endurance and strength

      Tyrosine—an amino acid that boosts energy, mood, and mental focus by producing hormones and neurotransmitters that can boost intensity during workouts.

      Some of our top selling pre-workouts include:

      1. Cellucor C4
      2. Nutrex Outrage
      3. APN Intense
      4. Next Generation GAME ON
      5. Optimum Nutrition Gold Standard Pre-Workout

      BCAAs

      Branch Chain Amino Acids (BCAAs) refers to three of the most important amino acids that are good for building and repairing muscle tissue. These three main amino acids are:

      • Leucine
      • Isoleucine
      • Valine

      BCAAs are responsible for protein synthesis which is the body’s process of building protein, which essentially means to build muscle.

      Some of the BCAA formulas come with added electrolytes to keep the body hydrated.

      It is important to ingest BCAAs on a daily basis.

      To recap, BCAA supplements are:

      • Quickly absorbed
      • Great for muscle fibre synthesis and repair
      • Easy to consume by simply adding to water
      • Good energy booster
      • Good for keeping the body hydrated

      Some of our top BCAA supplements are:

      1. PES Amino IV
      2. EHP Labs Beyond BCAA
      3. Optimum Nutrition Pro BCAA
      4. Horleys Amino XL
      5. Scivation Xtend

       

      We advise speaking to our sports nutritionists prior to taking pre-workouts and BCAA supplements. Our friendly staff are always here to help. (Tel 1800 630 261 or email info@completehealth.com.au)

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