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    • Prolonged Flu Season: How Can I Best Protect Myself?

      flu season

      Spring has sprung but beware, the flu season is not over yet. It has been reported that this year Australia is experiencing a record flu season, with 71,256 lab-confirmed cases of the flu being reported. The real number of cases is likely to be much higher, due to many cases not being tested.

      How To Protect Yourself

      Nobody is 100% protected from getting the flu, however there are some steps that you can take to help protect yourself. Make sure you are taking care of your health to ensure your immune system is functioning optimally in order to fight off chances of contracting flu.

      Here are some steps to make sure your immune system is strong:

      • Eat a balanced and healthy diet rich in fruit and vegetables
      • Get regular exercise
      • Get plenty of sleep
      • Manage stress
      • Take vitamins and minerals to strengthen and support immune function.

      Specific Nutrients for the Immune System

      Zinc

      Zinc is essential for all processes of the human body, as well as having a wide range of different roles in immunity. A deficiency in this trace element can severely affect the immune response.

      Vitamin C

      Studies on individuals under extreme physical stress including marathon runners and skiers showed that taking vitamin C reduced the common cold risk by half. Another group of scientists found that vitamin C use (over 500mg per day) reduced the frequency of the common cold but did not affect the duration or severity.

      Vitamin D

      Animal and human studies involving vitamin D supplementation have shown beneficial effects of vitamin D on immune function, particularly in the context of autoimmunity.

      In addition to these vitamins, herbs such as echinacea, astragalus, cat's claw and andrographis can be beneficial in strengthening your immune system and reducing the severity and length of colds and flu.

      Additional Ways to Reduce Your Chances of Getting the Flu:

      • Wash hands regularly
      • Keep surfaces clean
      • Avoid sharing cups and cutlery
      • Cover your mouth and nose when coughing or sneezing

      If you are thinking of getting a flu jab or think you are protected because you've been vaccinated, think again. A recent outbreak of influenza A in a Tasmanian nursing home affected 31 of 37 residents, despite 95% of them having had the flu vaccination.


      If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au or comment on this post.

      Our team of qualified staff are here to help you.


      Written by Tanya Lim

      Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

      www.tanyalim.com.au

      360 Bourke Street, Melbourne, 3000

    • Product Spotlight: Nordur Sea Salt

      nordur

      Nordur Sea Salt from Iceland has just arrived.

      Features

      • 100% Pure and Organically Certified
      • More trace elements than all other salts on the market due to the seaweed-rich pure Icelandic waters it is harvested from
      • 100% Sustainably Resourced
      • Free from Greenhouse Gas Omissions
      • No Industrial Processing

      But there is more....

      They also produce flavoured salts including Rhubarb, Blueberry, Smoked and Liquorice. Why? Because spice blends help elevate your cooking to another level. They are extremely versatile and can spruce up just about anything; for example soups, sandwiches, vegetables, seafood, side dishes, grills, deserts and even chips.

      In 2016, Nordur was awarded the best packaging and best product at the Paris Food Fair and was awarded best packaging at the New York Food Fair.

       

      If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au or comment on this post.

      Our team of qualified staff are here to help you.


      Written by Ian Collins

      Owner of Evelyn Faye Nutrition

    • Healthy & Guilt-Free Coconut Pancakes

      Pancake Mixture Ingredients

      • 200g of Uncontaminated Oats
      • 40g of Lotus Almond Flour
      • 300ml of Almond Milk
      • 1 big, ripe Banana (or 2 small bananas)
      • 2 and a half tablespoons of Chia Seeds
      • 2 tablespoons of Loving Earth Coconut Sugar

      Coconut Oil or Macadamia Oil for cooking.

      Serving Ingredients

      • Melted Loving Earth Creamy Chocolate, Coconut Flakes and Raspberries; or
      • Banana, Walnuts and Maple Syrup

      Method

      In a blender, mix together the oats, almond flour, banana, chia seeds, coconut sugar and almond milk until smooth.

      Melt half a teaspoon of coconut oil in a large fry-pan on a medium heat

      Take 1/4 cup of the mixture and cook for about 4 minutes on each side.

      Then serve with your choice of toppings!

       


      Recipe by Leah Cohen

      Naturopath at our Bourke Street Store

      leahcohen.com.au

    • Chocolate Peanut Smoothie Recipe

      Ingredients

      Method

      Mix all together in a blender and enjoy!

      Add the Cacao Nibs to the top of the smoothie to create a bit of extra crunch and nutrition.

       

      This recipe is full of Nutrients, Gluten Free, Vegan, Paleo, and Good Fats.


      Recipe by Sahar Hajeb

      Nutritionist at our South Melbourne store

      BHSc of Nutritional Medicine.

    • Cold & Flu: What Can I Do?

      Everybody is coughing and spluttering. We are all crying out for help to fight off the nasty colds and flu's that are so prevalent this time of year.

      How Can I Avoid This?

      There are two equally great supplements that you can use to help prevent and help cure winter illnesses- Zinc and Vitamin C.

      Herbs of Gold Vitamin C 1000 plus Zinc and Bioflavonoids- a dose of four a day will provide you with 4000mg of Vitamin C and 32mg of Zinc. This means that it is a perfect product for cold and flu prevention.

      If your chest is filling up with phlegm and you are coughing, then adding something like Fusion Cough Lung Tonic to your daily supplements. It comes in both capsules and liquid and should help soothe your chest and help you cough the phlegm out.

      Maybe you are just suffering from the flu- aching, sore throat, possibly your second dose for the winter- (yes, central heating at work can be a problem) try taking Fusion Astra 8 Immune Tonic. This product comes in tablets or liquid and can help give your immune system a bit of a boost.

      Propolis can also be good to help prevent colds and flu's. Propolis and Manuka Honey together can be an effective combination as well.

      If your throat is really bugging you, Manuka Health's Manuka Honey and Propolis Suckles can be a very pleasant and helpful way to ease throat irritation.

      For a different approach, Hilbilby Cultured Food Fire Tonic could be the product for you. It contains raw Apple Cider Vinegar tincture, live with the MOTHER of vinegar. It also contains Turmeric, Horseradish, Ginger, Carrot, Celery, Garlic, Lemons, Juniper Berries, Parsley, Black Peppercorn, Oregano and Thyme. All these ingredients are brought together and made in Torquay, Victoria.

      For a range of immune issues including extreme tiredness and chronic fatigue symptoms, as well as for general prevention, an immune formula may be all you need. We highly recommend Natures Origins Immune Advanced.

      Get well quickly!


      Written by Ian Collins

      Owner of Evelyn Faye Nutrition

    • Miso, Tofu & Shiitake Broth Recipe

      Miso is a fermented soy bean paste, rich in nutrient density and beneficial probiotics to increase our gut microflora. The addition of medicinal mushrooms makes this winter soup a therapeutic and healthy addition to your work lunches or hearty dinners.

      Ingredients

      • 1 Sachet of Instant White Miso or 1 Teaspoon of Miso Paste
      • 1/2 to 3/4 Cup of Extra Firm Tofu
      • 1 Handful of Kale, ripped up into small pieces
      • 1-2 Shiitake Mushrooms
      • A few Small Broccoli Florets
      • 1 1/2 Tablespoons of Tamari or Soy Sauce
      • 2 Teaspoons of Honey
      • 1 Tablespoon of Sesame Oil
      • 1 Cup of Boiling Water

      Method

      Mix the tamari and honey together in a small bowl. To this, add the tofu to marinade for a few minutes.

      Turn a small fry pan onto high heat, add the sesame oil.

      When heated, add the tofu, reserving the left over marinade in the bowl.

      Stir-fry for 5 minutes, until the edges are starting to look golden.

      At this point, add in the kale and half of the reserved tofu marinade. Continue to stir-fry for another 2-3 minutes. After this time, add the remaining tofu marinade to the fry pan.

      Empty the miso sachet into a large mug or small bowl, top with stir-fried tofu and kale.

      Pour in boiling water and stir thoroughly.

      Enjoy with some sesame seeds on top!


      Recipe by Kayla Elizabeth Miller

      Clinical Holistic Nutritionist at our South Melbourne store

      BHSc. Nutritional Medicine

    • Spotlight On: Turmeric

      In the natural health world, everybody seems to be talking about Turmeric. This wonder herb has been touted to help everything from arthritis to depression. So how does this herb work?

      One of the main active constituents of Turmeric is a polyphenol called curcumin (diferuloylmethane), and is what gives turmeric its bright yellow colour. It is a potent anti-inflammatory.

      Turmeric is a common ingredient used in curries, although curries contain a very small amount of curcumin and can vary significantly depending on the quality of the turmeric and how it has been processed.

      Turmeric Health Benefits

      Curcumin can impact health by targeting a wide variety of biochemical mechanisms. It can affect the expression and activity of many enzyme pathways, including cyclooxygenase, lipoxygenase, glutathione-S-transferase, and cytochrome P450 as well as modulating transcription factors, growth factors, growth factor receptors, and their associated signaling pathways (such as epidermal growth factor receptor, fibroblast growth factor 2, AP-1, nuclear factor B, and Nrf2). In addition to this, it has potent antioxidant and anti-inflammatory properties.

      In recent years, curcumin has been researched extensively for its antioxidant, immunomodulatory, and anti-inflammatory properties, with compelling evidence to support its efficacy within a number of disease conditions.

      Alleviation of Arthritic Disease

      Animal studies have shown reduced tissue inflammation and inflammatory mediators as well as a decreased expression of inflammatory cytokines.

      Alleviation of Gastrointestinal Tract Disorders

      Clinical evidence suggests that curcumin may help alleviate the symptoms associated with gastrointestinal disorders such as Crohn's Disease and Ulcerative Colitis, as well as reducing intestinal inflammation.

      Neurodegenerative Disorders and Cognition

      Curcumin has shown anti-inflammatory properties that could counteract neurodegeneration in vitro studies. Some animal studies suggest improved memory function and cognition in Alzheimer's Disease, Dementia and aging. Additional improvements in symptoms of dementia have been displayed by curcumin's ability to lower serum cholesterol and lipid peroxides, and inhibiting platelet aggregation.

      Counteracting oxidative stress and traumatic brain injury is also of related interest.

      Depression

      Serotonin availability was originally thought to be the main implication in the cause of major depression, but studies have now shown that many different biological disturbances are involved. This has sparked interest in compounds such as curcumin that aim to target some of these different pathways, such as dysregulation in the hypothalamus-pituitary-adrenal (HPA) axis, activation of immune inflammatory pathways, increased oxidative and nitrosative stress, neuroprogression, and mitochondrial dysfunction.

      Some other conditions where the use of curcumin have shown promising results include:

      • Diabetes and metabolic syndrome
      • Cardio-protective properties
      • Allergy

       

      If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au or comment on this post.

      Our team of qualified staff are here to help you.


      References

      • Aggarwal B, Harikumar K. Potential therapeutic effects of curcumin, the anti-inflammatory agent in turmeric, against neurodegenerative, cardiovascular, pulmonary, metabolic, autoimmune and neoplastic diseases. Int J Biochem Cell Biol. 2009;41:40Y59.
      • Holt P, Katz S, Kirshoff R. Curcumin therapy in inflammatory bowel disease: a pilot study. Dig Dis Sci. 2005;50:2191Y2193.
      • Jaqetia G, Aggarwal B. ‘‘Spicing up’’ of the immune system by curcumin. J Clin Immunol. 2007;27:19Y35
      • Lopresti, A. L., Maes, M., Maker, G. L., Hood, S. D., & Drummond, P. D. (2014). Curcumin for the treatment of major depression: A randomised, double-blind, placebo controlled study. Journal of Affective Disorders, 167, 368-375. doi:10.1016/j.jad.2014.06.001
      • Ng S, Kamm M. Therapeutic strategies for the management of ulcerative colitis. Inflamm Bowel Dis. 2009;15:935Y950.
      • Singletary, K. (2010). Turmeric. Nutrition Today, 45(5), 216-225. doi:10.1097/nt.0b013e3181f1d72c

      Written by Tanya Lim

      Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

      www.tanyalim.com.au

      360 Bourke Street, Melbourne, 3000

    • Lemon Coconut Delight Recipe

      Ingredients

      • 3 Lemons (zested and juiced)
      • 1/2 Cup of Coconut Oil, melted
      • 1/3 Cup of Maple Syrup
      • 1-2 Tablespoons of Honey
      • 1/4 Teaspoon of Himalayan Rock Salt
      • 1 1/2 Cups of Almond Meal
      • 1 Cup of Desiccated Coconut
      • 1/2 Cup of Hemp Seeds
      • 1/2 Cup of Vanilla Protein Powder (of your choice)

      Topping/ Crumb

      • 1/2 Lemon, juiced
      • 1 Tablespoon of Honey
      • 2 Tablespoons of Hemp Seeds
      • 3 Tablespoons of Shredded Coconut
      • 2 Tablespoons of Coconut Oil, melted

      Mix all ingredients together.

      Method

      You can either make this into a slice or into bliss balls.

      • Line a slice tin with baking paper and create room in your fridge for chilling the slice.
      • In a large bowl mix together the almond meal, coconut, hemp seeds, protein, rock salt and lemon zest until very well combined.
      • To this, add in the melted coconut oil, lemon juice, and maple syrup. Combine this together very well also.
      • Place the mixture into the lined slice tin.
      • Spread the icing mixture on top of the slice and place into the fridge.
      • Refrigerate for 4 hours or overnight. The slice will store well in the fridge for a week.

      Recipe by Kayla Elizabeth Miller

      Clinical Holistic Nutritionist at our South Melbourne store

      BHSc. Nutritional Medicine

    • The Human Microbiome: What Is It?

      There has been much hype recently about the microbiome and its effect on health, but what exactly is it, and how does it impact on our health?

      What Is the Microbiome?

      Put simply, the microbiome is the community of microbes in our gut. This community is sometimes known as the microbiota.

      Why Is It Important?

      Well, the human microbiome (all of our microbes' genes) outnumber our genome by about 100 to 1. Bacteria are 1000 times smaller than human cells, and weigh about 2% of our body mass, which is roughly 1.5kg in an adult. To put this into perspective, the human brain weighs approximately 1.4kg.

      How Does This Impact Our Health?

      The microbes in our gut can impact health in many ways, including:

      • Digestion of food
      • Prevent pathogens from invasion
      • Enhance the function of the intestinal cell wall, improving tight junctions (which regulate the permeability of the intestinal barrier, which when compromised, can lead to leaky gut)
      • Modulate the immune system
      • Inhibit cell death

      The formation of our microbiome starts during the gestational period, so as part of a prenatal nutrition plan, it is worth considering supplementing with probiotics. Other ways of ensuring you give your children the best chance of a healthy microbiota include breastfeeding and frequent exposure to pets and animals. Another important consideration is to let your children play outside in the dirt (this is known as the hygiene hypothesis).

      Other Important Considerations

      Antibiotics

      After taking antibiotics your gut microbes, both good and bad, get killed off. That is why supplementing with a high dose multi-strain probiotic is important to recolonize the gut.

      Conditions that could benefit from supplementing with probiotics:

      • Irritable Bowel Syndrome (IBS)
      • Inflammatory Bowel Disease (IBD)
      • Infectious diarrhea
      • Eczema
      • Leaky gut
      • Candida
      • With/post antibiotic use

      Foods that contain probiotics include:

      • Yoghurt
      • Some soft cheeses
      • Miso
      • Tempeh
      • Kefir
      • Kim Chi
      • Sauerkraut
      • Pickled foods

      What About Strains?

      There are many different micro-organisms used in probiotic supplements, with different strains being used for certain health conditions. Talk to your naturopath, nutritionist or herbalist to discuss which probiotic may be most beneficial for you.

      Some Suggested Supplements

      NutriVital Premium 50 Billion Probiotic +

      Healthy Essentials Broad Spectrum Probiotic 10

      Gelatin Health Digestive Health

       

      If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or evefaye@bigpond.net.au or comment on this post.

      Our team of qualified staff are here to help you.


      Written by Tanya Lim

      Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

      www.tanyalim.com.au

      360 Bourke Street, Melbourne, 3000

    • Homemade Nut Milk

      Making your own nut milk is a great alternative to dairy milk. It is also a lot cheaper than buying nut milk from the store and allows you to avoid preservatives at the same time!

      Ingredients

      • 3/4 Cup of Nut or Seed of your choice (e.g. almonds, cashews, shredded coconut, sesame, brazil, sunflower seeds etc.)
      • 1 Litre of Water (filtered if possible but not necessary)

      Nut Milk Bag (can be purchased from a health food store) or Cheesecloth also required.

      Method

      In a blender, combine the water and nuts.

      Once the mixture turns white, strain through the nut bag or cheesecloth and store in a sealed glass jug in the fridge.

      Store for up to 4 days. Feel free to halve the amount of nuts and water if you won't be drinking a litre in 4 days.

      Get creative by adding Goji Berries, Organic Vanilla Essence or Vanilla Bean, Cinnamon or Manuka Honey.


      Recipe by Kayla Elizabeth Miller

      Clinical Holistic Nutritionist at our South Melbourne store

      BHSc. Nutritional Medicine

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