Free Shipping when you spend $75 or more (Australia only).

Site Search

    Monthly Archives: February 2016

    • Selecting A Protein Powder

      protein powders

      There are so many options on the market now for protein powders that it can be difficult to choose which one may be right for you. The first step is to decide on the carbohydrate content and this will determine whether your product is designed to help you gain weight/muscle or lose weight/fat. Protein on its own will really not do either of these, its more about your carbohydrate intake.

      Weight Loss

      In order to lose body fat your need to restrict carbohydrate intake to allow your body to burn stored fat. A protein powder may assist if it keeps you full and satisfied to aid in the reduction of carbohydrate meals/snacks. Examples include: Giant Protein and Optimum Nutrition Protein.

      Muscle/Weight Gain

      Protein helps repair and rebuild muscle fibres whilst carbohydrates contribute to glycogen, which gives mass to muscle. Generally a protein powder that is half carbohydrate and half protein will provide adequate muscle building potential. Examples include: Next Generation Mega Grow and Optimum Nutrition Serious Mass.

      Choices of Protein Powders

      Whey

      Is a fast absorbing, high protein source 80% to 90%, ideal for repair/recovery mostly low carbohydrate, thin and low lactose, available artificially or naturally sweetened and flavoured. Examples of these include: Optimum Nutrition Whey and Cellucor Whey.

      Casein

      Is a slow digesting high protein source 75%, contains growth factors and immune protein complexes, thick texture that is ideal for snacking and feeling full for longer, more lactose than whey, but only available artificially sweetened and flavoured. Examples of these include: Giant Casein and MusclePharm Casein.

      Vegan Proteins

      Vegetarian sourced proteins are generally low in some of the essential aminos, have no lactose and are free of artificial sweeteners and flavours. They are usually 70% to 80% protein, though Prana has a mass product that is half carbohydrate (Prana Natural Mass). They contain no lactose and no animal products. Commonly, companies are providing blends of vegetarian sourced protein now. Generally speaking, most people see similar results in terms of muscle recovery versus dairy based protein powders.

      Rice Proteins

      Often rice proteins can be a little grainier or chalkier than other vegan proteins. The Leucine content is low which is the main BCAA (Branch Chain Amino Acid) involved in muscle repair. Examples include: Sunwarrior, EzyProtein, Prana and Amazonia.

      Pea Protein

      A finer texture usually with a more distinct pea flavour, pea has a higher protein content and higher levels of leucine than rice.  Examples include: Nuzest, Prana and Amazonia.

      Using the Powders

      Weight Loss

      Choose your low carbohydrate high protein product and try replacing snacks with it and keep to low carbohydrate dietary intake, particularly at night.

      Weight Gain

      Try using your half carbohydrate half protein product one hour before training and at night before bed. For increased gains, use it between meals as well.

      Written by Adam Rigby | Sports Nutritionist at our Bourke Street Store

    • Mixed Snickers Slice

      slice

      Serves 8-10

      Ingredients

      Nougat Base

      ½ cup rolled oats or coconut flour

      3 tbsp. almond meal

      3 tbsp. cashew paste

      ¼ tsp. Vanilla Powder

      3 tbsp. Coconut Oil, melted

      Nutty Caramel Layer

      ½ cup rice malt syrup or Coconut Nectar

      ½ cup macadamia, almond or peanut butter or hulled tahini

      1 cup mixed raw nuts (This is up to you to choose what you like)

      Chocolate Layer

      80g of Dark Chocolate, melted

      Method

      Step 1: Line a 16cm round cake tin with baking paper.

      Step 2: To make the nougat base, process all ingredients in a food processor on low until a thick dough forms. Press the nougat into the base of the prepared tin, then keep in the fridge while you prepare the Nutty Caramel Layer.

      Step 3: Place rice malt syrup or honey and nut butter or tahini in a small saucepan set over low heat, melt and stir to combine — do not boil.

      Step 4: Add the nuts and mix well. Pour the nutty caramel over the nougat base and spread evenly, smoothing the top. Place back in the fridge for 15–20 minutes to set.

      Step 5: When set, pour over melted chocolate, smooth the top and return to the fridge for a further 15 minutes to set.

      Step 6: To serve, cut the slice into wedges. Store the slice or any leftovers in an airtight container in the fridge for up to 2 weeks.

       

      Recipe found on Loving Earth's website

      If you want to know if we have a particular product, please do not hesitate to call us on (03)96701346 or email us at info@completehealth.com.au or come in store.

    • Our Top 4 Superfoods

      superfoods

      Superfoods are whole foods that have enhanced and sustained the health and vitality of cultures for centuries. Superfoods are just that; super. They are packed full of hidden gems that will give you health benefits galore! There are a number of superfoods that you can enjoy. The best part is, you can add them to your diet quite easily by either adding it to your current recipes or replacing an ingredient you already use with one of the superfoods. Here are our top rated Superfoods.

      Acai

      Acai can be found in either a powder form or a whole-berry form. The powder is ground down from the Acai Berry that comes from the Acai Palm. This tree is found in the heart of the Brazilian tropical rain-forest where the berries grow in clusters at the top of the tree, which can be as high as 60 feet (equivalent to about 18 metres).

      Of course, the hidden qualities of the berry were not recognised straight away, but we now know what these are.

      One of these is the antioxidant benefits. Acai has been found to have 300 percent more antioxidants than blueberries or grapes. The antioxidants found in Acai have been linked to increases in energy, stamina, feeling healthy, having a healthy immune system and more.

      It has been found that nearly one third of the Acai berry has essential fatty acids, with 74 percent of that coming from unsaturated fats like Omega 3, 6 and 9. The acids contained in Omega 6 and 9 help to lower unhealthy cholesterol levels and therefore maintain healthy cholesterol levels. They can also increase the absorption of Vitamins A, E, D and K, which help to maintain good health.

      Acai also contains reasonably high levels of calcium, iron, protein, and phosphorus. These all help maintain a healthy heart, and in some cases, reduce inflammation in the body.

      Acai is also full of fibre, which is great news for all of us. Fibre helps us feel full, and stops us from eating too much, which we may all be guilty of at some point.

      Maca

      Maca is commonly found in a powder form. It has a rich supply of nutrients that include, but are not limited to, vitamins, minerals, fatty acids, amino acids and sterols. It is mostly grown in the Andes Mountains in Peru.

      Due to an increase in popularity of this superfood, studies about Maca are also on the up to try to find out all the possible benefits of it. Some benefits have been known for a while include:

      • Increased energy levels
      • Improved mood
      • Sexual health (fertility and stamina)
      • Women's Health (menstrual issues such as cramping)
      • Healthy Skin (nourishment and improving collagen synthesis)

      These benefits and more are becoming widely known. Due to this, the amount of Maca being exported from Peru has dramatically increased.

      [Please Note: It is important to consult with a natural health care professional before using as it may not be appropriate for everyone.]

      Inca Berries

      Inca Berries (also known as Goldenberries or Gooseberries) are found typically in South America. These little berries are packed full of nutrients, which makes them a superfood.

      Inca Berries include nutrients such as:

      • Antioxidants
      • Fibre
      • Protein
      • Potassium
      • Phosphorus
      • Vitamin C

      They also help with boosting energy levels, which can help you feel ready for the day ahead, whatever it holds.

      Cacao

      Cacao, which is often confused with Cocoa, comes from the Theobroma Cacao Tree (however, cocoa is derived from the same tree). Cacao is basically the unprocessed version of cocoa. Cocoa is chemically processed and roasted, which destroys a high amount of the antioxidants and flavanols. With Cacao, these are not destroyed, but rather kept and maintained inside the pods when they are ground into the powder.

      Cacao is becoming well-known and has the following:

      • 40 times more antioxidants than blueberries
      • Highest Plant-based source of Iron
      • Packed with Magnesium
      • High levels of Calcium

      It is also known that cacao is a good mood enhancer, making you feel beautiful inside and out. It may also affect those around you by seeing a happy face. Who doesn't love a smile.

       

      So as you can see, Superfoods are the superheroes of food. They pack a punch that is not paralleled by other foods and make you feel like you can fly, have super strength, or whatever your superhero dream is. Feel the difference by adding them to your diet.

      Click here to see our range of:

      Don't Forget: If you have any questions or queries, please do not hesitate to comment, email, come in store or phone us. We are happy to help.

    • Rainbow Vanilla Chia Pudding Recipe

      chia pudding

      This is a versatile vanilla chia pudding recipe topped with all the good things that we sometimes forget to have. It can be made as pictured above or simply topped with all your favourite fruits and super foods. Not sure what super foods to use? Ask us. We are happy to help.

      Chia seeds, these crazy little Peruvian seeds pack a huge nutritional punch, being both a vegan complete protein and a source of Omega 3 Essential Fatty Acids. These are two qualities that are essential to top up on in the vegan diet and are rarely combined in a single food. Chia is also an incredibly filling and low carbohydrate breakfast option that is alkalising and fibre-full to keep the pipes incredibly regular. Chia is also perfectly suitable for those wanting to shed a little extra weight or alkalise while still getting protein for breakfast.

      Serves: 1

      Time: 40 minutes including soaking

      Main Ingredients

      1/4 of a cup of Chia Seeds (we suggest Chia Co [Black or White] or Power Foods)

      1/2 cup of Organic Coconut Milk (Coconut Dream or Spiral Foods are our favourites)

      1/2 cup of Coconut Water (for example Nakula or Beyond Coconut)

      1 teaspoon of Vanilla Powder

      1 teaspoon of Mesquite Powder

      1 tablespoon of Vanilla Plant Protein (we suggest Prana or Amazonia Raw [there are a range of different Amazonia Proteins that you could use, it is up to you])

      Topping (can be customised to what you want)

      Mango

      Banana

      Figs

      Baobab Powder

      Cacao Nibs

      Coconut (Desiccated or Shredded works well)

      Mint

      Pumpkin Seeds

      Crushed Nuts and Seed Museli (we suggest Power Start or Paleo Pure)

      Method

      Mix in a bowl 1/4 of a cup of Chia Seeds, 1/2 cup of organic coconut milk, 1/2 cup of coconut water, 1 teaspoon of vanilla powder, 1 teaspoon of Mesquite Powder, 1 tablespoon of Vanilla Plant Protein.

      Allow to set, mixing occasionally. This can be done in the fridge overnight to save time but will take approximately 20 minutes.

      Top with your own toppings or use the list we have provided above.

      Notes

      For a fast breakfast option, chia pudding can be set in the fridge overnight or made in a batch for the busy week ahead.

       

      Recipe by Elissa Roy | Naturopath at our South Melbourne Store

    • Why Take Essential Fatty Acids?

      fatty_acidsPOST

      As a Naturopath, I am asked daily why take essential fatty acids? What are the benefits?

      Essential fatty acids (EFAs) are beneficial fats that our body cannot produce on its own so they must come from your diet. But wait aren’t fats bad for us? The answer is not all fats are bad! There are good fats (unsaturated fats) and bad fats (saturated fats). Although sometimes people hear the word “fat” and associate it with bad health, there are some EFAs that are essential for survival. Without these fats we could cause serious damage to various systems within the body.

      When unsaturated fats replace saturated fats in the diet they help reduce the risk of heart disease and lower blood cholesterol levels. Unsaturated fats contain Essential fatty acids which are fatty acids that are necessary within the body, and cannot be synthesized by humans, so therefore must be obtained from the diet.

      Saturated fats are fats that are usually solid at room temperature and are found in dairy foods, such as butter, cream, processed meats like salami, deep fried foods, pastries & cakes.

      They are broken up into three families: omega 3, 6 & 9 fatty acids.

      Omega 3 & 6: are essential polyunsatured fatty acid found in plants, seafood, eggs & meat. There are two families of omega 3:

      EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid). Our brains contain the highest concentration of omega 3 which assists with brain growth, development, behavioural functions and mood.

      Omega 9 is a monounsaturated fat that is used when there is insufficiency of either omega 3 or 6. When the body doesn’t have enough omega 3 and 6 it tries to compensate by using omega 9 to take their place. Omega 9 plays a role in reducing cholesterol levels and promotes healthy inflammation responses by increasing the production of anti-inflammatory prostaglandins.

      There should be a balance of all three Omegas in the body.

      A sufficient intake of polyunsaturated fatty acids is important as they play a critical role in:

      • Protecting against coronary artery disease and arteriosclerosis
      • Development and maintenance of proper brain function
      • Immune and inflammatory responses
      • Reduction of cholesterol and maintenance of normal concentrations of triglycerides
      • Production of hormones
      • Maintenance of normal blood pressure
      • Skin health
      • Maintenance and improving Bone health and reduction of inflammation in arthritis.
      • Weight loss

      Sources

      Omega 3 fatty acids are found in fatty fish such as tuna, salmon, anchovies, sardines krill and nuts, flaxseeds, walnuts, dark leafy greens, kale, parsley, chard (greens contains omega 3s because they are chlorophyll-rich)

      Omega 6 fatty acids are found in vegetable oils, flaxseeds, & nuts, legumes.

      Omega 9 fatty acids: is present in olive oil, flaxseed oil, safflower oil, avocados, peanut butter, nuts & seeds.

       

      I find it hard to consume fish 2-3 times a week, therefore taking an EFA supplement is essential for general health and well-being. I only take good quality fish oil supplementation that have been tested for potential harmful contaminants, such as heavy metals, BPA, dioxins and toxins. I recommend for general health a dose of 2-3g of good quality oil a day.

      In store and online we have a range of different options such as liquid or capsule doses. Some of these products include:

      Nordic Naturals Omega 3: 60 capsules and 473ml liquid

      Nordic Naturals Ultimate Omega: 60 capsules, 119ml and 237ml Liquid

      Ethical Nutrients High Strength Fish Oil: 120 capsules, 170ml and 280ml

      Melrose Flaxseed Oil: 250ml, 500ml, and 250 capsules

      Udos 3,6,9 Blend: 90 capsules, 250ml and 500ml liquid

      Post by Cherihan Zaydan | Naturopath at our CBD Bourke Street Store

    • Black Sticky Rice Pudding

      BlackricepuddingThis recipe is Vegan and Vegetarian Friendly, Gluten Free, Dairy Free, Egg Free, Yeast Free, and Nut Free.

      Forbidden Black Rice is the finest of the rice family. Legend tells of this prized fragrant and nutty delicacy that is reserved only for the emperors of China. This vibrant purple-black grain boasts the highest level of protein, fibre and antioxidant content of all the rice varieties. Of these nutrients the Anthocyanin antioxidant content is the most impressive and documented as food therapy for cardiovascular disease and slowing the metabolic clock.

      Serves: 4

      Time: 50 minutes

      Ingredients

      3/4 of a cup of Black Rice (available at our South Melbourne store and can be ordered in)

      1 1/2 cups of Water

      1 3/4 cups of Full Fat or Low Fat Coconut Milk (we recommend Spiral)

      1/4 of Loving Earth Coconut Nectar or Maple Syrup (this is a personal decision, either one works)

      1 teaspoon of Loving Earth Vanilla Powder

      1/2 cup of Desiccated Coconut (we suggest Loving Earth)

      Method

      Add the Organic Black Rice and the water to a saucepan. Bring to the boil then simmer for 20 minutes or until the water is completely absorbed.

      Add the Full Fat Organic Spiral or Ceres Coconut Milk, the Loving Earth Coconut Nectar or Maple Syrup, the Loving Earth Vanilla Powder, the desecrated coconut and stir through well.

      Bring the coconut milk to the boil then simmer for 20 to 30 minutes stirring often. When it's ready, you should have a stick pudding consistency.

      Serve hot or cold with Coyo Coconut Yoghurt, fresh blueberries and mango.

      Notes

      Can be prepared ahead of time for a quick hot or cold breakfast option.

      A drop of Stevia can also be used as the sweetener for a lower sugar option.

      Recipe by Elissa Roy | Naturopath at our South Melbourne Store

    • General Health: Lessons From Sports Nutrition

      sports-quote
      Sports Nutrition and supplements were once reserved for the professional athlete and body builder, but not anymore. The benefits of these products are now being realised in general health circles, not just sports nutrition. We can now look at sports nutrition products in more than just one way.

      How can it be any different? Maybe the products haven't changed, but professionals are starting to see more general benefits to incorporating some products into your diet.

      Glutamine and Amino Acids

      From the blog post last week we saw that Glutamine has a broad range of benefits that range from recovery to digestion, immune system support, and the formation of the natural neurotransmitter GABA.

      In a previous publication written by Robert Erdmann and Meirion Jones, they noted that the environmental factors we now face such as the processing of foods, fossil-fuel burning, and even the habits of smoking and drinking alcohol, means that our bodies are not getting the full benefits of the food we consume. Amino Acids, therefore, help our bodies to replace what is lost and in doing so, help promote well-being and vitality.

      A recent study has found that Agmatine, the natural metabolite of Arginine (an amino acid), has neurological qualities and also supports nerve health. These include boosting neurotransmitter function, decreasing pain message transmission, inhibiting destructive enzymes that can kill nerves and create pain in the nerves, and protecting nerve cells from damaging Advanced Glycation End Products. In fact, this is what the Patent states, and its main use has been in Sports Nutrition as a Nitric Oxide enhancer.

      Do not worry, the old benefits we knew about such as muscle recovery and tissue repair are still there, experts now just know more about them, which is good news for us.

      Protein

      The health benefits of proteins have become so well known, and it is important to realise that they are the basis of all living organisms.

      Proteins help with replenishing lost blood, healing wounds and scars, replacing dead cells, hair and nail growth, promoting healthy metabolic processes, boosts the immune system and more.

      There are now a range of new protein products on the market that are dairy free, these include rice and plant-based proteins such as pea protein that can be used by vegans, vegetarians, and those who are lactose intolerant.

      Pre-Workouts

      The uses of pre-workout's have expanded, with people now using them for generic energy production whether it is before a workout, or just for a general boost. Pre-workouts have also now changed, with some now offering fat burning benefits as well.

      Energy stimulation is a great way to get through a slow Monday at work, as well as optimising your workout.

      These Sports Nutrition products have seen a shift in usage that has been driven by new studies. These have opened the eyes of not only Sports Nutritionists, but also those who were previously sceptical.

      There is a range of different options for people with all sorts of preferences, and now the benefits of each are there to be taken advantage of.

      Do you have a question for us? Has something not quite made sense? Do not hesitate to contact us on (03) 9670 1346, email us on info@completehealth.com.au, or comment on this post if you have any questions for our friendly staff.

    7 Item(s)