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    • Gluten Intolerance: What Is It?

      Gluten Intolerance

      In the past it has been believed that gluten intolerance was caused by coeliac disease and wheat allergy. However, in recent times, studies have shown that some people display symptoms of gluten intolerance but don't actually suffer from coeliac disease. This new syndrome has been named non-coeliac gluten sensitivity (NCGS). NCGS is believed to be the most common gluten related disorder. Other names that NCGS could possibly go by are gluten sensitivity, gluten hypersensitivity or non-coeliac gluten intolerance.

      The cause is poorly understood however specific gene variants have been known to be associated with NCGS.

      Symptoms of NCGS usually start after consumption of gluten, and go away once gluten is removed from the diet and relapse following gluten challenge.

      Signs and Symptoms of NCGS

      Gastrointestinal Symptoms

      • Abdominal pain
      • Diarrhoea
      • Nausea
      • Vomiting
      • Bloating
      • Excess flatulence

      Systemic Symptoms

      • Behavioural symptoms
      • Bone or joint pain
      • Muscle cramps
      • Leg numbness
      • Weight loss
      • Chronic fatigue
      • Headaches
      • "Foggy mind"
      • Eczema and/or rash

      If you expect gluten intolerance you can test this yourself by removing gluten from your diet. Try it out for a while and see if you feel better.

      Some Gluten Containing Foods to Watch Out For:

      • Wheat and wheat products (spelt, kamut, titricale)
      • Rye
      • Barley
      • Oats (although some research suggests oat consumption is ok for many people, it is actually the issue of being contaminated with wheat, barley, rye)
      • Pasta
      • Bread
      • Biscuits
      • Cakes
      • Baked goods
      • Pastries

      Other Considerations

      Wheat and other gluten-containing grains contain a protein called gliadin, which has been shown to increase zonulin production. Research on zonulin has shown an increase in intestinal permeability (also known as leaky gut) in humans and other animals.

      Many autoimmune diseases- including coeliac disease, type 1 diabetes, multiple sclerosis, rheumatoid arthritis and inflammatory bowel disease- have been identified in medical literature as being characterised by increasingly high levels of zonulin and a leaky gut.

      So the point here would be that there may be many reasons why you might want to try a gluten free diet, even if you don't suffer from coeliac disease.


      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

    • 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

    • 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

    • The Importance of Folate (Vitamin B9)

      folate forms

      Folate is an important vitamin for metabolic, genetic and nervous system function. It is required for the formation of healthy red and white blood cells.

      Folic acid is a synthetic form of folate used in supplements and fortified foods. It is a requirement in Australia to add folic acid to wheat flour for bread making; and breakfast cereals and fruit juices may also have added folic acid.

      In order for folic acid to be metabolised, it first needs to go through a process in the body called "methylation". Simply put, methylation is the transfer of a methyl group (one carbon and three hydrogen's) between compounds.

      Folate metabolism is an intricate process, which is also linked to homocysteine metabolism. Up to 50% of the population have a genetic predisposition (called a genetic polymorphism, or "SNP", pronounced 'snip') that impairs the optimal function of the methylation process. When supplementing, using the active form of folic acid is vital to ensure the proper metabolism of this essential nutrient.

      Active forms of folic acid can be identified as folinic acid, folacin, L-5-methyltetrahydrofolate (5-MTHF) or L-methylfolate to name a few examples.

      Folate, which occurs naturally in foods like green leafy vegetables, is necessary for healthy growth and development. It has an important role in the production of nucleic acid and the metabolism of amino acids.

      Foods High in Natural Folate

      • Wheat Germ
      • Wheat Bran
      • Vegemite
      • Marmite
      • Red Kidney Beans
      • Chicken Liver
      • Green Leafy Vegetables
      • Bakers Yeast
      • Egg Yolk
      • Sunflower Seeds

      Benefits of Folate

      • Helps produce neurotransmitters serotonin and dopamine, which are important for mood, sleep and a healthy appetite.
      • May help psychological or mental symptoms, if they are associated with folate deficiency.
      • Prevent neural tube defects in pregnant women. Up to half of neural tube defects are believed to be preventable if women of childbearing age supplement their diet with folic acid.

      Signs of Folate Deficiency

      • Anaemia (large cell type)
      • Glossitis
      • Mental Confusion
      • Weakness
      • Fatigue
      • Irritability
      • Headache
      • Shortness of Breath
      • Elevated Homocysteine

      Folate deficiencies also occur when there are inadequate intakes, impaired absorption, or unusual metabolic demands for this vitamin (cell multiplication speeds up– as in pregnancy, burns, blood loss and GI tract damage).

      Other Vitamins Essential to the Healthy Metabolism of Folate

      • Vitamin B2
      • Vitamin B6
      • Vitamin B12

      Supplements

      Some of the more superior folate supplements are unavailable for purchase without consulting with a practitioner. Come in store or call us to get a personal recommendation from one of our qualified staff members.

       

      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

      Medicinal Herbalist & Nutritionist at Evelyn Faye Nutrition

      www.tanyalim.com.au

      360 Bourke Street, Melbourne, 3000

    • 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

    • 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.

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