Safe Summer Tanning

Coming into the summer months it is always a bit daunting as we get those white legs out for the first time.  For years we have been warned about the dangers of sun exposure and tanning, then came the solarium craze which has (thankfully) received wide spread criticism on its potentially harmful effects on our health.  So then we were left with embracing our pasty whiteness or rubbing chemical ridden fake tan creams all over our bodies before heading out in our bikinis.

Well now thanks to some wonderful health concerned individuals there is another option, a safe and chemical free option with the availability of all natural fake tan creams now on the market.

So what's in your bottle of tan lotion?

The active ingredient in fake tan products is dihydroxyacetone (DHA) which reacts with the amino acids on the skin to turn it brown.  This chemical was approved as safe for external use by the FDA back in 1977.  At this point it was assumed that the chemical did not absorb through the skin and into the blood stream, nor was it taken into consideration that we inhale the chemicals from tanning creams and sprays directly into our lungs and mucous membranes.  It is now known that 11% of applied DHA reaches the dermis of the skin, giving it direct access into our blood stream. 

The use of DHA in 'tanning' booths as an all-over spray has not been approved by the FDA, since safety data to support this use has not been submitted to the agency for review and evaluation. Aside from topical contact dermatitis, the chemical DHA is potentially hazardous when inhaled, causing damage to cells and possibly leading to cancer.  Pennsylvania's Perelman School of Medicine (Dr. Rey Panettieri) has commented, "The reason I'm concerned is the deposition of the tanning agents into the lungs could really facilitate or aid systemic absorption" -- that is, getting into the bloodstream. These compounds in some cells could actually promote the development of cancers or malignancies, and if that's the case then we need to be wary of them

DHA

So this DHA chemical sounds as though we should be quite wary but if we only use it occasionally we should be ok yes??  Well actually no... If we take a look through our bathroom cabinet at all the lotions, soaps and makeups which we apply to our skin one has to wonder what the accumulative effects of all these chemicals are.

Many beauty creams and cosmetics are formulated with a mixture of controversial synthetic ingredients that have been linked to health problems including breast cancer, hormone disruption, fertility issues, asthma, allergies, diabetes and birth defects.  And it’s this so-called ‘chemical cocktail’ that has some experts worried.

At Evelyn Faye Nutrition we have 2 natural fake tan alternatives which use 100% natural ingredients  Santorini and EcoTan, the latter of which is certified organic.  These products are DHA free and also free of other harmful chemicals.

Ingredients we choose to use:  Chamomile Flower Extract Avocado Oil Honeysuckle Flower  Extract Rose Geranium Oil Grapeskin Extract Cacao (chocolate) Aloe Vera Glycerin Lecithin Cruelty free

Ingredients we choose NOT to use:

• Phenoxyethanol
• Propylene Glycol
• Pegs
• Parabens
• Animal Derivatives
• SD Alcohol
• Silicone
• Food Colouring & Artificial Dyes
• Petrochemicals
• Harmful Chemicals
• GMO ingredients
• Sodium Laural Sulphate
• Mineral oil
• DHA (Santorini use sugar beet derived DHA)

Other ways to reduce your levels of chemical exposure

* Use fewer products to reduce your overall exposure – do you really need separate hand lotion, body lotion, and several face creams?
*Check the label and watch out for synthetic chemicals such as parabens, formaldehyde and triclosan. Some products now state – ‘free from parabens, petrochemicals and artificial perfumes’
* If there is a big long list of unpronounceable chemical names then it might be worth looking for something with fewer ingredients that you recognise.
*Pay particular attention to the products that stay on your skin the longest, such as creams and lotions.
*Swap dark hair dye for ­vegetable-based colours or those stating they’re PPD-free.
*Choose one of the aluminium-free deodorants sold at Evelyn Faye Nutrition
*Drink out of glass or BPA free water bottles & drink filtered water

Put Your Nutrtion Where Your Mouth Is

With all the attention we're paying to what goes in our mouths today a little more awareness of  our oral health as in gum disease (periodontal disease) definitely wouldn't go astray.

Oral health is often reserved for that annual trip to the dentist, but with all we are relying on our chomps to do it's worth investing some quality nutrition into the longevity of our mouths.

If you suffer from raw red sore or bleeding gums (gingivitis) there are some key nutritionals you may be lacking.




-Vitamin C

We need just 160mg a day to keep our gums happy and healthy yet some of us just still aren't making the cut. There was once a time when sailors and those subjected to lengthy sea voyages without fresh perishable produce would develop vitamin C deficiency presenting with bleeding inflamed gums. As vitamin C is required for the synthesis of collagen and healthy connective tissues you can see how lack there of has an effect on our gum health as well as many other underlying tissues.





-Co Q10

CoQ10 is a powerful antioxidant known for it's positive effects on our heart. This powerful antioxidant is also very important for oral health providing energy to the gum cells while promoting wound healing and tissue recovery support. All individuals on a statin drugs should be supplementing with this nutrient!





-Zinc, Vitamin A, E and Selenium

Vitamin A is another nutrient of great importance in collagen synthesis and wound healing while the super synergistic team of Selenium and vitamin E work together as antioxidants and wound healers.

If you are a sufferer of those painful mouth ulcers and seem to have a new one pop up just as you kicked the last one you may be lacking some Zinc. This essential mineral is one 76% of us on average are lacking.

For oral health that will keep you smiling well into the years.

Evelyn Faye Detox 2013!!

It is that time of the year again where summer is fast approaching and the desire for a flat, un-bloated stomach and glowing skin kicks in as we prepare to go bikini shopping (GASP!!)

So springtime is therefore the perfect time for a body cleanse.

The Naturopaths at Evelyn Faye in South Melbourne have put together a 14 day detox program which stimulates the liver, kidneys and bowel, our 3 major elimination organs.  You may be interested in doing a detox if you can relate to some of the following:

• Are you often tired and lethargic?
• Do you suffer from bloating, constipation or other digestive discomforts?
• Do you feel foggy headed, have trouble concentrating or forget things easily?
• Do you have allergies or suspected food sensitivities?
• Do you get recurrent headaches?
• Do you suffer from depression, anxiety or irritability?
• Do you love to indulge in rich foods, alcohol and the finer things in life?

In our modern world we are exposed to toxins day in and day out; they are in our food, water supply, air, skin care, cleaning products, work place etc etc the list goes on.  Our body has inbuilt mechanisms for dealing with these toxins however they can build up to a point where these processes become overwhelmed and no longer work efficiently.  This is where living a clean lifestyle, eating clean foods and taking supplements to support our elimination organs for a couple of weeks can assist in re-booting our bodies to be healthy and vital.

The Evelyn Faye detox consists of:

• A herbal mix taken 3 x daily.  This contains Milk Thistle (famous for its liver stimulating and restorative properties) Pau D'Arco (anti microbial & anti fungal) Cleavers (A kidney tonic and diuretic) and Cascara (a gentle bowel stimulant)
• Pretorius Probiotic, 2 capsules taken before bed to help re-inoculate the bowel with healthy gut flora.
• Kapai Puku, a wonderful mix of raw seeds taken 1 x daily mixed into yoghurt or soaked in juice.  This provides you with fibre which will bind to toxins in the bowel and encourage elimination.

Additionally you will get an information booklet outlining measures you can take to detoxify your environment as well as a food shopping list and a recommended meal plan.

All of this for $69.95!!

 

Kick start the silly season in full flight.  Feel and look fantastic!

Garcinia Cambogia/ HCA.. the new weight loss wonder pill?

Thanks to Dr Oz we have been inundated with questions regarding his latest weight loss miracle herb... Garcinia Cambogia.  So what is this herb, how does it work and most importantly... does it work??

What is Garcinia?

Garcinia Cambogia is a small, pumpkin-shaped fruit, sometimes called tamarind. Though native to Indonesia, it is also grown in India, Southeast Asia, and West and Central Africa. It has long been used in traditional South Asian dishes, including curries and chutneys. Many also use the fruit for curing fish and preservation.

Adding this ingredient to meals is considered to be effective in making meals more “filling.” In some villages in Malaysia, Garcinia is used to make a soup that is eaten before meals for weight loss because of Garcinia’s appetite-blocking abilities.

How does it work?

Garcinia contains a constituent called Hydroxycitric acid (HCA) this ingredient is what makes Garcinia effective for weightloss.  It works on a number of levels:

• HCA blocks fat by inhibiting a key enzyme that your body needs to make fat from carbohydrates: Citrate lyase. Usually carbohydrates or sugars that are not used immediately or stored in other forms are converted into fats. When HCA inhibits citrate lyase, the fat-making process is halted and the production of LDL (bad cholesterol) and triglycerides decrease.
• HCA increases the breakdown of fats and may improve the synthesis of acetycholine, a neurotransmitter responsible for muscular contraction. Increases in acetycholine synthesis improve athletic performance by increasing endurance.  The result of this is being able to train harder for longer which would result in increased calorie burning!
• Animal studies have confirmed HCA's ability to slow Glucose uptake from the blood, thus stabilizing blood sugar levels, reducing sugar cravings and delivering sustainable energy throughout the day.
• HCA supplementation has been shown to increase serotonin production in the brain.  Serotonin is a "feel good" hormone which controls mood, anxiety and sleep.  Therefore HCA supplementation can be helpful emotional eaters... don't we all need that sometimes!!

So, Does it work??

Garcinia cambogia and isolated HCA extract have both been extensively researched but also importantly, have a long history of use in traditional medicine of many cultures.

When you look up HCA you may find conflicting test results however those which use therapeutic doses with a high percentage of HCA in the plant extract generally yield positive results on a number of parameters including reduced appetite, reduced visceral fat, improved cholesterol HDL:LDL ratios and increased energy.

Examples of studies include

1) In a 12-week, randomized, double-blind, placebo-controlled study, 40 obese patients were treated with a combination supplement containing G. cambogia 50 mg as well as a 1,200 calorie diet per day. Two tablets of the supplement were taken by mouth 3 times a day after meals. The treatment group attained a 3.5 kg weight loss versus 1.2 kg on placebo, and a more than 85% reduction in fat loss in body composition measurements. The majority of the active group participants did not follow the diet regimen. (Thom E. A randomized, double-blind, placebo-controlled trial of a new weight-reducing agent of natural origin. J Int Med Res . 2000;28(5):229-233)

2) Visceral, subcutaneous, and total fat accumulation were reduced in 39 patients over 16 weeks in a double-blind, randomized, placebo-controlled trial. The dosage regimen included HCA 1,000 mg/day versus placebo. At the end of the treatment, both groups were administered placebo for 4 weeks and no rebound effect was documented. (Hayamizu K, Ishii Y, Kaneko I, et al. Effects of Garcinia cambogia (hydroxycitric acid) on visceral fat accumulation: A double-blind, randomized, placebo-controlled trial. CurrTher Res Clin Exp . 2003;64(8):551-567)

3) An 8-week, randomized, placebo-controlled, double-blind study examined the efficacy of HCA-SX in 54 overweight patients. The treatment group was administered a combination supplement containing G. cambogia 500 mg 3 times a day while the control group received the placebo. All patients were asked to maintain a low-fat diet and drink 64 oz of water per day. The treatment group lost an average weight of 11.14 lb/person as compared with the control group, which lost an average of 4.2 lb/person. (Lau FC, Bagchi M, Sen C, Roy S, Bagchi D. Nutrigenomic analysis of diet-gene interactions on functional supplements for weight management. Curr Genomics . 2008;9(4):239-251.)

How to supplement with Garcinia Cambogia/ HCA

Keep in mind that on labels it may be called Garcinia, Brindleberry or HCA.

If using the whole herb (labled as Garcinia cambogia) your supplement must be at least 50% HCA.  Effectiveness of the extract is dose dependant but 500mg taken 3x daily is the minimum needed to be effective.  You need to take Garcinia about 15 min before food for it to be most effective and then try to eat less at that next meal... you should still become full and satisfied.


Here at Evelyn Faye Nutrition we have Garcinia Cambogia 1300mg with 60% HCA. Take 1 tablet before breakfast and 1 before lunch.

Another effective way to take Garcinia is with other ingredients which also help with sugar cravings.  These include Chromium, Gymnema & Cinnamomum.  Fusion health products make a great formula which is specific for those really struggling with cravings and appetite.  Customers often combine this with Fusion Green Tea which stimulates thermogenesis (heat/ calorie burning)

Hitting the gym and want more energy and calorie burning during a workout??  Try Nutrabolics Thermal XTC. A Pre-workout powder which includes HCA with other metabolism boosting ingredients PLUS caffeine to give you a big kick for your training session.

 Any more questions, Just pop in a talk to one of our helpful staff members! 

Tackling Gout

Gout is a common form of arthritis occurring due to excess uric acid in the blood which crystalizes, taking on the shape of glass shards which jab into the joint causing severe pain and inflammation which can be crippling.

 Gout is closely linked to dietary factors but there are also genetic influences which play a role.  It effects approximately 90% males and is diagnosed through examination of joint fluid and blood tests measuring uric acid levels. 

 Gout tends to occur in short attacks; medication from the GP is available as a preventative approach but is not always effective and can have side effects

 

Dietary Changes

A general recommendation for treatment and prevention of Gout is a diet high in alkalizing and anti inflammatory foods. Being predominantly vegetarian with lots of nuts, seeds, wholegrains & vegetables is a good start.

 

Berries, especially cherries neutralize uric acid and have loads of anti-oxidants.  There are commercially available cherry juice concentrates (Natures Goodness or Lakewood)  You can dilute these and drink them daily, perhaps blend it with celery juice which has anti-inflammatory and detoxifying properties
 

Avoid foods high in Purines (which convert to uric acid) these include anchovies, mackerel, shellfish, sardines, peanuts, minced meat, organ meats, gravy and sweet breads.

 

Drink plenty of water but limit caffeine, sugary drinks and alcohol as well as fried foods

 

 

Supplement Options 

  As a daily regime Gout sufferers should consider the following:

 

¨ A high dose Omega 3 supplement.  We recommend Pure Oil Innovations Opti-strength Omega, Bioceuticals Ultraclean EPA/DHA or Ethical Nutrients High strength Fish oil.  4 capsules daily.

¨ Vitamin C 1000mg 3x daily

¨ Digestive Enzymes, particularly Bromelain which helps break down protein and is also anti-inflammatory

¨ Drink teas including alfalfa, chamomile, birch, burdock, peppermint, skullcap and yarrow

¨ Herbs of Gold make a specific formula including Cherry, Celery, Alfalfa, Vitamin C, Potassium and magnesium.  This is a great option as a preventative but can be used at a higher dose for flare ups.

 

 

 Acute Flare-Ups

 

· Eat predominantly raw fruits and vegetables including juices, berries, distilled water

· Drink more water and include cherry juice

· Use anti-inflammatory herbal supplements including Boswellia, & Tumeric.  We recommend Nutrition Care Nalgesic Ultra or Mediherb Boswellia complex.

  

 

SUPER GOUT FREE DAILY JUICES

· 2 CARROTS, 2 APPLES, 2 CELERY STALKS

· 2 CARROTS, 2APPLES, CABBAGE, GINGER

· PINEAPPLE, CARROT, GINGER, CABBAGE

· CHERRIES, CUCUMBER , FILTERED WATER

· 2 APPLES, 1 BEET,  CUCUMBER,  1/4 LEMON

 

 

 

Reap the Benefits of Raw Foods!

What makes raw or living foods so incredibly healthy?

Wholefoods or any foods that have not been processed are considered to be raw. Raw foods contain a plethora of health benefits as they bypass the manufacturing processing methods that generally decrease the nutrititonal content of foods. Exposure to manufacturing processes whereby the temperature exceeds 47 degrees Celsius destroys not only digestive enzymes beneficial for digestion of food, but many other nutrients that the body requires to fuel a cascade of chemical reactions in the body for optimal health.

So, where possible, opt for raw food. With impressive nutrient density, digestive enzymes and natural fibre you'll notice a substantial increase in energy levels, regular bowel motions and improved digestive function, enhanced mental clarity and an unmatched overall sense of wellbeing, all from unprocessed wholefoods! Eating wholefoods that have been freshly picked will also leave you feeling more grounded, with a greater connection to earth.

If you haven't already delved into the wonderful world of raw foods, here's some deliciously amazing recipes for you to try. Happy and healthy eating!

1. Raw Thai Chilli Coconut Noodles

 

 

 

2. Raw Banana Coconut Nanaimo Bars

 

3. Raw Sushi with Sprouts, Tahini and Ginger

 

The BodyScience Endurance Fuel Stack

The team at BodyScience (BSC) have put together a 3 step fuel range for endurance athletes.  This range covers all nutritional requirements including magnesium, electrolytes, a carbohydrate matrix and protein.

SPECIAL!!!

 

EVELYN FAYE NUTRITION IS OFFERING 20% OFF OUR ALREADY LOW PRICES WHEN YOU PURCHASE THE FUEL SERIES STEPS 1, 2 & 3

 

RRP $119.85

NORMALLY @ EVELYN FAYE $105.85 

NOW $84.70

 

STEP 1: MAGNESIUM

Magnesium is renowned as "the great relaxer" offering athletes relief from muscle cramping, muscle tightness and general fatigue.  The majority of Australians are magnesium deficient and so supplementation of this essential mineral is important... especially for those undertaking endurance training.

BSC magnesium uses a blend of different forms of Magnesium including chelate, phosphate, aspartate and malate.  Having these differing forms of magnesium allows our body to absorb them well and they are not associated with having the laxative effect of other forms of Magnesium.  Additional to the magnesium is a blend of Branched Chain Amino Acids (BCAA) which assist in muscle tissue healing

Total Magnesium per serve is 348mg.

General dose:  Take 2 tsp daily before bed
Pre-event loading:  Take 2 tsp 2x daily

STEP 2: ADVANCED ENDURANCE SPORTS DRINK

This is the core product in the range, covering hydration and energy.  It has a complex blend of carbohydrates allowing for immediate energy as well as lasting energy with a total of 22g of carbs per serve. 

We also have our electrolyte blend of sodium, potassium, magnesium and calcium in their citrate form which helps maintain muscular alkalinity.  Electrolytes ensure our body is hydrated and that muscular tissue can continue to contract and relax in a rhythmical fashion. 

They have also added a small amount of BCAA in this formula to help prevent muscular breakdown whilst undertaking long training sessions.

General Dose: Approx 1 serve per hour of exercise... this will vary immensely between athletes depending on what exactly they are training for.

STEP 3: RECOVERY PROTEIN

This product is designed to be taken within 30min of finishing your training session.  It provides the body with carbohydrates and protein, in the ratio which has been clinically researched as the most effective for muscle repair in endurance athletes.

If you go for a big ride on a Saturday morning and then feel wrecked for the remainder of the day; or if your legs feel heavy after a session and your struggling to come back night after night for another session then this product is essential for you!

Dose: 4 scoops in water immediately after exercise
Can also be used as a "breakfast" before training where food may be causing discomfort.

SPECIAL!!!

 

EVELYN FAYE NUTRITION IS OFFERING 20% OFF OUR ALREADY LOW PRICES WHEN YOU PURCHASE THE FUEL SERIES STEPS 1, 2 & 3

 

RRP $119.85

NORMALLY @ EVELYN FAYE $105.85 

NOW $84.70

Colostrum and Athletic Performance

Colostrum is a food which kick starts our growth and development in life, it is what we are first fed when we enter this word, it provides us with the ultimate blend of nutrients, immune factors and growth factors; it is no wonder then that the benefits of consuming this food is now being investigated for elite athletes and the wider community in general.

Colostrum has a unique blend of immune and growth factors not present in any other food.  The growth hormone factors found in bovine and human colostrum are identical except that bovine colostrum is more concentrated. 

 Colostrum can help:

• Increase strength and endurance
• Build lean muscle mass
• Burn body fat
• Boost immune function
• Shorten recovery time
• Accelerate healing of injuries

Increasing Strength & Endurance

A 2002 study from the University of Tasmania, reported that eight weeks of colostrum supplementation resulted in an improvement in cycling performance. These findings were presented at the Pre-Olympic Sports Medicine Conference in Brisbane (Coombs et al., 2000). Compared to their initial performance eight weeks earlier, the group taking 20 grams of colostrum per day completed the time trial 158 seconds faster whereas the group taking whey protein improved their performance time by only 37 seconds.

Building muscle & Burn fat

According to a study conducted in Finland, insulin-like growth factor-1 (IGF-1), a protein found in colostrum,  induces protein synthesis, which leads to an increase in lean muscle mass without a corresponding rise in fat tissue.

Researchers found that exercisers who received 20 grams per day of colostrum had increased serum concentration of essential amino acids compared to those receiving placebo. This led to increased muscle protein synthesis, resulting in faster recovery time following maximal exercise. (Mero, A, et al. (2005) Protein metabolism and strength performance after bovine colostrum supplementation. Amino Acids 28(3):327-335).

Colostrum is the only natural source of IGF-1, which can improve muscle regeneration in injured muscle, and promote tendon healing. Additionally it increases muscle glycogen storage and improves the conversion of fats into energy, giving us more energy to train and assisting weight loss.

Boosting immune function

Strenuous exercise associated with athletic training and competition places a tremendous strain on body systems, including the immune system.  Following strenuous exercise there is a significant reduction in white blood cell count and Natural Killer Cell activity.  Natural killer (NK) cells are an integral part of the body’s immune defences, seeking out and killing foreign or infected cells. This decrease in NK activity indicates an increased susceptibility to infection following strenuous exercise.

Many studies have confirmed that colostrum supplementation boosts various immunological processes in the body thus preventing infection or reducing symptoms of viral and bacterial infections. A recent study (2006) by Dr. C.M. Shing and colleagues at the University of Queensland found that supplementation with low doses (10 grams/day) of bovine colostrum protein concentrate (CPC) over a period of normal and intense training by highly trained road cyclists significantly increases important immune variables.

Supplementing with Colostrum:

The usual recommended dosage of colostrum is 10 g daily. In studies of colostrum as a sports supplement for athletes, the much higher dose of 60 g a day was used.

 At Evelyn Faye Nutrition we have colostrum available in both capsule and powder form.

REDBAK Perform B-IgG 60 caps $15.95 ($25 off RRP)

with the mention of this post! 

For that price its worth trying!

 

Recent research on colostrum have come to the following conclusions:

 

Immunoglobulin from bovine Colostrum effectively reduces and prevents viral and bacterial infections in immune deficient subjects: bone marrow recipients, premature babies, AIDS, etc.
New England Journal of Medicine

Human clinical study: Immune factors in cow Colostrum, when taken orally, are effective against disease-causing organisms in the intestinal tract. Ingestion of bovine Colostrum’s immunoglobulins may be a new method of providing passive immunoprotection against a host of gut-associated disease causing antigens (viral and bacterial).
Dr. R. McClead, et. al.; Pediatrics Research

Colostrum stimulates the lymphoid tissue providing benefits in aged or immunodeficient people. Nature has used the oral route for the development of the immune system since the origin of mammals (safe and effective). Oral administration of immunofactors is simple, inexpensive, free of side effects and may be vastly beneficial in veterinary and HUMAN medicine, to correct immunodeficiency.
Drs. Bocci, Bremen, Corradeschi, Luzzi and Paulesu; Journal Biology

Cartilage Inducing Factor-A, found in Colostrum, stimulates cartilage repair.
Drs. Seyedin, Thompson, Bentz, et. al.; Journal of Biological Chemistry

IGF-1, found in Colostrum, stimulates bone and muscle growth and nerve regeneration. Also found: topical administration to wounds resulted in more effective healing.
Drs. Skottner, Arrhenius-Nyberg, Kanje and Fryklund, Acta. Paediatric Scandinavia

 

Improving your Iron status

Iron deficiency impairs red blood cell development resulting in a decline of oxygen delivery to the cells of your body, this leaves your feeling tired, weak and out of breath as well as looking pallor. 

Additional to the obvious symptoms; Iron deficiency can lead to imbalances in enzyme function, hormone production and detoxification.  During stages of development such as pregnancy, teenage years or in young children you may also notice sub-optimal growth and development.

Could you be Iron Deficient?

1. Do you feel tired?
2. Do you feel weak?
3. Do your skin, nails and gums appear pale?
4. Do you become out of breath quickly?
5. Do you have difficulty concentrating?
6. Does your pulse race?
7. Do you get heart palpitations?
8. Is your menstrual cycle irregular?
9. Do you have cold hands and feet or get numbness?
10. Do you suffer restless legs?
11. Are you irritable, feel sad or depressed?
12. Is your immune system suffering?
13. Have you ever been diagnosed with anaemia?

If you answer YES to 5 or more of these questions it is worth your while to visit your health care practitioner to investigate further.

You may be at higher risk of Iron Deficiency if:

• You are pregnant
• You are very active
• You have digestive issues which results in reduced absorption of nutrients.
• You are vegetarian or vegan
• If you have heavy menstrual bleeding or have suffered blood loss as a result of injury or chronic bleeding.
• Teenagers
• Medications such as Aspirin, ant-acids and proton pump inhibitors.

Increasing Iron in your diet and improving your absorption of this nutrient:

1.  FOOD~ We get greatest absorption of Iron found in animal products including beef, pork, lamb, liver, turkey, chicken, oysters, sardines and salmon.  Vegetarian sources of iron include kelp, molasses, brewers yeast, pumpkin seeks, cashews, dandelion greens, prunes and dates.
2. VITAMIN C~ Combining the above foods with food rich in vitamin C will help our bodies to increase the Iron absorption; increase capsicum, broccoli, kale, parsley, kiwi fruit, oranges, lemons and strawberries.
3. FOODS WHICH REDUCE ABSORPTION~ These are not foods which are un healthy for us, rather, if your iron levels are low avoid eating them at the same time as an iron rich meal.  This includes eggs, dairy, tea, coffee, red wine, soybeans and tofu.

Supplementing with Iron.

This topic is controversial and confusing for the consumer.  Most GP's will recommend the supplement range Ferro-Grad; unfortunately this Pharmacy branded product is poorly absorbed and is commonly associated with side effects including constipation and nausea. 

BUT... NOT ALL IRON IS CREATED EQUAL!!

Please when looking into taking Iron supplements go to your local health food store or visit your naturopath for advice.  We have HEAPS of supplements which are well absorbed and well tolerated so you can get the most out of your supplement without any of the side effects :-) 

Brands which we highly recommend at Evelyn Faye Nutrition include Eagle, Bioceuticals and Ethical Nutrients.

Liquid Iron supplements such as Spatone or Floradix are great for maintenance of Iron levels but are not high enough dose to correct deficiencies.

KRILL OIL V'S FISH OIL

One of the most common questions we get asked these days is whether people should choose Krill Oil over Fish Oil.  In the past year there has been an explosion of Kill Oil onto the market and millions of dollars of advertising pushing its benefits over that of Fish Oil.  But what does the research say...

Firstly the difference between the two:

• Both contain Omega 3 Triglycerides, EPA and DHA
• Krill Oil is considered to be better absorbed due to its molecular structure which includes phospholipids, these encourage absorption through the bowel wall, hence the dosage required for comparable effect is far less than Fish oil.
• Krill also contains many anti oxidants the most prominent of which is Astaxanthin.
• Fish Oils has undergone numerous studies over many decades confirming its efficacy in aiding many health conditions
• Krill Oil is the new kid on the block and research is still emerging however appears promising.
• Whilst Krill Oil may be better absorbed the total amount of Omega 3 is far less than in Fish Oil.

Omega 3 Fatty Acids are beneficial to our body in many ways.  Supplementation with Omega 3 is about correcting an imbalance in our Omega intake which has occurred over time due to farming and processing methods and a general over consumption of Omega 6.

Back in Paleolithic times our ratio of Omega 3:6 consumption was about 1:1. These days it is estimated the ratio has blown out to approximately 16:1.  This is to do with a number of factors including gain fed stock and fish, increases in consumption of grains/ vegetable fats, reduced consumption on fresh vegetables and an increase in processed foods.

The result of increased Omega 6 to 3 is an increase in Inflammation... the underlying pathology to most degenerative health conditions.

So therefore Omega 3 supplements will help with cardiovascular disease, arthritis, cognitive decline, hormonal imbalances, allergies etc etc the list could go on for pages!

So back to the topic... Fish or Krill??

This is a personal opinion but I would use fish in the majority of situations except cardiovascular disease where there is overwhelming evidence for the efficacy of Krill Oil.  The reasons I believe this is due to outstanding evidence of Fish Oil health benefits, the value for money between the two oils, the sustainability of farming practices and the impact of farming on the environment.

After making this statement I now fear that people will go out and buy a tub of 400 Fish Oil capsules for $15.95... PLEASE DO NOT!!

The price difference between your bulk buy fish oil and the superior brands can seem significant, but so are the reasons to choose these superior brands...

• Ethical fishing practices and sustainability.
• Purity and contamination... whilst all oils will meet with Australian standards, the brands mentioned below go above and beyond these guidelines to deliver pure, un-oxidized, fresh, clean oils.
• Manufacturing in oxygen, light and heat free environments which yield a fresher (less oxidised) product
• Less oxidation = no fishy after taste
• Stronger concentration of EPA and DHA per capsule.

Brands which we would highly recommend include Ethical Nutrients, Pure Oil Innovations, Bioceuticals and Nordic Naturals.

Beating Sugar Cravings

Not sure about everyone else, but I for one can say that I ate A LOT of chocolate over the Easter break!  Add to that a few hot cross buns, cups of coffee and some drinks out on Saturday night and it is fair to say that I have COMPLETELY overdosed on my old friend sugar this weekend!  Now I feel sluggish and tired so what does my body keep asking for..... YEP, MORE SUGAR!  So how can we beat those sugar cravings moving forward after Easter...

Carbohydrates are made up of glucose molecules which fuel our body for brain and muscular energy, without this we feel tired both physically and mentally.  When we eat carbs our body produces the hormone Insulin which allows our cells to absorb the glucose from the blood and turn it into energy.  Excess glucose will be stored in the muscles or liver as glycogen, OR converted to fat and stored around our waistline :-(

When we eat excessive carbohydrates regularly, or if we skip meals, our bodies stop producing the appropriate reponse and too much sugar remains in the bloodstream rather than in our cells; or it comes and goes too rapidlly so our energy and mood fluctuates.  Our cells then cry out for more to try and restore balance but unfortunately this only makes matters worse... and so the cycle begins...

So controlling our sugar cravings requires a few steps:

• We need carbohydrates which absorb SLOWLY into our cells (low Glyceamic Index (GI)) therefore our cells are satified for longer and don't cry out for a quick sugar hit!  Combining protein and good fats with our meals further lowers a foods GI... therefore plan your meals to be a healthy combination of Carbohydrates, Protein and Healthy Fats
• Avoid refined carbohydrates such as sweets, white bread, pasta etc
• Eat at regular intervals and avoid skipping meals (especially breakfast!)

Factors affecting the GI

Amount of cooking: Starches in food swell when cooked. The starch grains in a baked potato swell to bursting point, whereas the starch grains in brown rice remain relatively unchanged. The former has a high GI, the latter a moderate GI.

 

Type of starch - amylopectin and amylose are both starches found in carbohydrate. The amount and ratio of these two in a food will make the difference between a fast break down and slow break down. For example wheat, corn and rice are high in amylopectin making them fast releasing whereas barley, rye and quinoa are higher in amylose making them slower releasing. Basmati and Doongara rice is higher in amylose and is therefore lower in GI compared to normal white rice.

 

Processing: When grains are rolled, ground, smashed or pre-cooked (ie. instant), the protective (and harder to digest) outer jacket is removed exposing the soft easily digested starch. Whole oats have a lower GI than instant or quick-cook oats.

 

Fibre: Fibre acts as a bulking agent slowing down glucose absorption. Some foods naturally have higher amounts of fibre – (eg. beans and legumes). It is therefore better to eat whole foods such as brown rice and wholegrain breads rather than their white, refined alternatives. It also means that whole fruit with its higher fibre content is better than a fresh juice without pulp. Always dilute fresh juices with water and maybe add back some pulp.

 

Protein: Protein will lower the GI of a meal by slowing down digestion and gastric emptying time. Protein also has a higher satiety level meaning you will be kept satisfied for longer. Aim to make up at least 1/3 of your meal from protein.

 

Fat: Fat also reduces gastric emptying time and as a result slows down the absorption of glucose from the meal. It is essential to consume the right kind of fats from raw nuts and seeds, fish, avocado and cold pressed oils.

 

Acidity: Acidity of a food or meals containing acid will slow gastric emptying time. A simple tip is to add vinaigrette dressing to salad or vegetables.

Here's an eating plan thanks to Nutrimedicine.

Breakfast	Lunch	Snack	Dinner
1 slice rye toast 1 grilled tomato 2 poached eggs	Bean, salmon, goats feta and mixed vegetable salad	Low fat natural yoghurt with ½ banana and 1 Tbsp LSA	Poached or baked fish, Steamed vegetables with a fresh parsley sauce
1 slice sourdough toast with avocado, spinach and smoked salmon	Grilled marinated chicken or tofu, with mixed salad	1 small tin of tuna Cloudy apple juice with soda	Pork or tofu and vegetable stir fry with ½ cup brown rice and cashew nuts
1 cup high protein natural muesli, mixed berries, 1 Tbsp flax meal, 1 Tbsp natural yoghurt	1 slice Burgen bread, marinated chicken breast, mixed salad (Open Sandwich)	1 boiled egg Low GI fruit Diluted carrot or tomato Juice	Mixed bean and seed burgers Steamed vegetables Tomato salsa
1 cup porridge oats ½ banana low fat milk	Salad Nicoise made with tuna, boiled egg, tomato, green beans & olives	High fibre Ryvita with avocado and smoked salmon or tomato	Vegetarian bean chilli with 1 serve Quinoa
Fruit salad made from - ½ pink grapefruit, ½x apple, ½ peach, 1 plum, 2 Tbsp LSA, 2 Tbsp natural yoghurt	Brown rice (½ cup), chickpea, capsicum, tomato, parsley and tuna salad with vinaigrette dressing	Celery and zucchini sticks with hummus or baba ganuj	Spinach, tomato, mozzarella, basil frittata / bake served with steamed snow peas and butternut squash

Follow a diet like this and you can be assured constant reliable energy, calmer moods, clearer thinking and LESS SUGAR CRAVINGS!

Additional ideas which may help:

Herbal and nutritional formulas have been put together to help balance our blood sugar.  Ingredients such as Chromium, Gymnema and Alpha Lipoic Acid can help controll sugar cravings during the day.

 

Protein Powders offer you a great low sugar alternative for a snack... I find them most useful mid afternoon as they help get you through to dinner.  Protein will help improve muscle mass, reduce hunger and boost your metabolism all whilst consuming under 150 calories!

 

 

 

We are all going to give in to the odd chocolate craving, but when selecting your chocolate choose it well!!  Dark chocolate has many health benefits and you rarely over eat it unlike milk chocolate which you can eat all day!  Pana chocolate is local to Port Melbourne and is totally dairly free and natural.  It comes in a small little packet and you really only need one square to be satisfied.  So when you JUST HAVE TO  have it, choose wisely!