CHOOSING A MULTIVITAMIN

Multivitamins have become a staple in many Australians daily routine with estimated sales of in excess of $146 million annually. They have been touted for all ages as an essential supplement to our diets; but do we really need them and how do we choose a good one?

The case for multivitamins:

• Typical western diet consists of highly processed and nutritionally deficient foods


• Deficiencies are identified as risk factors for many disease states such as osteoporosis, cancer and cognitive decline; as well as poor immune function, fatigue and reduced ability to cope with stress.


• Many sectors of the community may have a reduced ability to digest food and assimilate nutrients such as the elderly, alcoholics and those with allergies and digestive inflammation.


• During certain phases of life we may require more than what we consume through our diet- such as during pregnancy, highly stressful events, high physical activity, when we are sick or as digestion diminishes.

Most multivitamin dosages are based on the individual nutrients RDI which determines the amount of a nutrient needed per day to prevent disease. Today however, we realise consuming doses greater than the bare minimum can not only reduce disease risk but also help acute needs such as immune enhancement and energy.

What makes a good Multi?

• A balance of vitamins equivalent to the ratios required by the body and to produce a synergistic effect. ie a calcium to magnesium ratio close to 2:1.


• Nutrient forms and bound minerals. For example Natural Vitamin E is better absorbed than synthetic Vitamin E. While citrates, chelates and phosphates provide higher bioavailibility than inorganic salts such as oxides, chlorides and sulphates.


• Non-competing nutrients. For example Ascorbic acid may degrade other nutrients due to its acidic properties compared to calcium ascorbate which is neutral.


• Meeting or exceeding current Australian RDI's

Research:

• A 2002 Study suggested all adults should take a multivitamin daily and an increased dose may be recommended for those at high risk of disease (such as elderly)


• Young men taking a multivitamin in a randomised controlled trial observed benefits for stress, anxiety, energy and concentration (2007)


• Dietary epidemiological study combined with a study on disease state concluded consuming a daily multivitamin far outweighs any potential risk. (2007)

Our Recommendations:

At Evelyn Faye Nutrition we have a range of high quality multivitamins; our staff favorites are:

• Bioceutical MultiEssentials or Women's essentials


• Fusion Advanced multivitamin


• Eagle Tresos B with Selenium


• Body Science Multi VMA

Suffering from PMS? Maybe Vitex can help?

Vitex agnus-castus, otherwise known as Chaste tree has been used as a medicinal plant since Hippocrates in 450BC. Today Vitex is used by western herbalists for a range of female gynaecological conditions and science is now validating what traditional healers have been practicing for centuries.

Vitex is said to be the herb of the luteal phase of the female cycle (that is from ovulation to the first day of menses). It is particularly useful for conditions that occur during this time, those known as premenstrual symptoms or, PMS. Positive effects have been noted for acne, cold sores and genital herpes, fluid retention and breast tenderness as well as menstrual irregularities or for those who do not get periods (amennorrhoea).

It is thought that Vitex aids conditions characterised by low progesterone secretion and elevated prolactin levels. This covers a range of PMS symptoms as well as altered menstrual cycle lengths, absent ovulation, absent periods and infertility. The causative factors are not completely understood however it seems to be related to stress leading to alterations of the hypothalamic control over ovarian function.

In 1993 52 women with luteal phase defects were involved in a randomized placebo controlled trial. They received a daily dose of 20mg of Vitex and after 3 months Prolactin levels were normalised and defects in progesterone production eliminated. There were no side effects and 2 of the women fell pregnant. (A. Milewicz 1993)

A Placebo controlled trail in 2000 involving 1634 patients suffering PMS symptoms including depression, anxiety, cravings, headaches and fluid retention took Vitex for 3 months and completed a questionnaire regarding their symptoms. 93% of patients reported a decrease in the number and severity of symptoms, some with complete cessation of complaints. 85% of physicians involved rated the herb as a good or very good treatment with no adverse reactions.

Vitex is a complex herb with variance in quality between brands. It should be used under the supervision of a practitioner, ask your naturopath if it would be appropriate for you. It is not recommended in conjunction with other hormonal medication such as the pill and HRT. It is usually taken as a once per day dose for between three and nine months, some changes in symptoms are usually present in the first cycle. Longer term prescriptions may be needed and this appears safe.

So many choices... so what's the diff?

As cold and flu season approaches, it seems there are so many herbal remedies to choose from. So how do we know what to use and when. Here's the low down on a few of the herbs and when and how to use them.

Echinacea~ A key immune herb, Echinacea's use for immunity dates back to ancient Native American tribes. It is an immunostimulant, acting to increase non-specific immunity; this means it enhances our bodies immune system so it can greater resist infection of any kind. Despite a traditional use in upper respiratory conditions, Echinacea can be used as a preventative, during infection and for recovery from infection. It is not directly anti bacterial or anti viral; rather it is stimulating your bodies own immune response. Despite some claims Echinacea should not be used in pregnancy, many other authoritative sources do not support these restrictions. Personally I would perhaps avoid it in the first trimester but after this would feel comfortable taking it for illnesses whilst pregnant.

Andrographis~ A Chinese herb traditionally used as a digestive tonic, Andrographis has a role in stimulating the bodies immunity especially where the person is fatigued, frail or is experiencing chronically lowered immunity and repeated infection. Andrographis is a cooling herb and can help bring down a fever and improve a persons recovery.

Astragalus~ This wonderful herb strengthens and restores the bodies immune system whilst improving general vitality. This herb is of particular use to those with general lowered immunity such as an adjunct therapy to chemotherapy, cancer, autoimmune disease and chronic illness. This is the herb to take when your after something long term to help build up your body when you feel you are vulnerable to opportunistic infections.

Thyme~ Unlike the herbs mentioned above, Thyme does not stimulate your bodies immunity, rather it acts as a direct anti microbial, anti bacterial, antiseptic and expectorant. This herb is fantastic for treatment of coughs, bronchitis, catarrh and tonsillitis. It is an excellent addition to a throat gargle, cough mixture or mouth wash.

Olive Leaf~ Olive leaf is a potent antioxidant with up to 400% more antioxidant effect than vitamin C. Antioxidants protect our body against the effect of a poor diet, pollution, alcohol etc has on our cells. Olive leaf also stimulates circulation and has a direct anti viral, anti bacterial effect. Clinical trial on the effectiveness of Olive leaf are lacking and the anti viral effect are mostly publicised by those marketing the product. Will Olive leaf help your immune system? The answer is probably yes however it would not be my first choice. Will olive leaf help your general well being? Definitely Yes, the antioxidant and circulatory stimulating effect will increase your energy and general health.

Cats Claw~ A traditional herb from the Amazon, the alkaloids found in Cats claw have immune stimulating properties as well as being directly anti microbial, anti bacterial and anti viral. It has powerful antioxidant effects and is used in cases where the immune immune system is compromised such as in cancer, HIV and other chronic infections.

Golden Seal~ A part of the Berberis genus, Golden Seal (or Hydrastis) is particularly useful where there is a lot of mucous! It is anti microbial and anti parasitic and is also used for many digestive infections and complaints. This winter use Golden Seal for ear infections, sinus infections and chesty coughs.



Ginger~ When your cold there is nothing better than some ginger tea to help warm you up from the inside! Ginger is a great addition to any immune mix where you are feeling cold and achy. Ginger is also great at breaking up mucous to unblock your nose or help loosen phlegm in the chest. You can have it as tea, liquid, tablet or fresh!



Licorice & Marshmallow~ Whilst not having a direct influence on the immune system, these two herbs are used to soothe a sore throat. Having these herbs in their liquid form will help take the inflammation and hoarseness out of your throat.



Inula~ Known to herbalists as a lung tonic, this herb helps to strengthen lung tissue. It is therefore helpful for those who are prone to chest infections or asthma or those with a cough that just won't go away.

Leah's Top 3 favorite Immune Products:

Herbs of Gold "Hit Cough" A blend of Inula, Licorice, Echinacea, Marrubium and Thyme. This is a great mix for a sore throat, chesty or dry cough or general cold and flu. I would reccomend this in the Acute phase of infection.

Ethical Nutrients "Immune Defence" A blend of Echinacea, Andrographis, Siberian Ginseng plus vitamin C and Zinc. This would be perfect for those who are busy, a bit stressed and fatigued. It can be used as a treatment or preventitive and should be taken for at least two weeks following a cold or flu to ensure a good recovery.

Fusion "Astra 8" Helps aid in recovery following an illness or for those who feel they have a low resistance to recurrent infections. Great for people who have chronic health conditions which impacts their immunity or those who are suseptible to picking up everything thats going around.

Staying warm this winter

Everyone in Melbourne has felt the cold of winter creep in this past week, this usually spells the end of exercise and the beginning of couch sitting with a blanket over your knees and a hot chocolate!

So how can we keep warm, fit and well this winter?

Eating for the season~ It is important to feed our bodies enough energy so it can produce heat to keep us warm all day. Winter is the time for all our root vegetables; carrots, turnips, parsnips, squash and sweet potato help give us sustained energy over the wintry day. Garlic ginger, shitake mushrooms and honey all have warming and immune building properties, add them to cooking wherever possible! Wholegrains such as millet, buckwheat and barley support kidney function which helps maintain body temperature. Using beans in our cooking with lots of spices like Cayenne, ginger, pepper, cinnamon, cardamon and garlic help stimulate circulation and provide warmth from the inside out.

Herbal teas~ Having tea enhances the circulation to your skin. Grate fresh ginger into all your favorite teas. Herbs such as cardamon, cinnamon and cloves are all warming, Rose Hips are high in vitamin C and help support immunity; as does adding a bit of manuka honey for sweetness. Pick yourself up a yummy Chai blend and enjoy with milk and honey. If you like hot chocolate go for a good quality raw cacao blend- Loving Earth drinking chocolate is delicious... and healthy!

Exercise & Lifestyle tips~ It can be very hard to get moving but great winter exercises include Yoga (especially hot yoga), dancing, gym, jump rope skipping and weight lifting. After you exercise have a nice hot shower and use a loofa to massage the skin and exfoliate; this will bring blood flow right up to the surface of your skin.

Heat packs~ At Evelyn Faye we now carry a beautiful range of heat pack, eye pillows and hot water bottles. Lovely for at home and as gifts this chilly season

Our winter recipe~ Curried Pumpkin Soup :-)

about 6 cups of cubed butternut pumpkin

Olive oil, Butter, Salt

1 Onion

1tsp of Mustard seeds

1tsp Yellow curry powder

dash of ground cumin

1tbs of minced fresh ginger

4 cups of chicken stock

1/2 cup of sour cream and parsley to garnish

1) In batches- add oil and butter to pan and lightly fry pumpkin until slightly brown then put aside

2)Add more oil to pan and lightly fry onion until soft. The add curry powder, mustard seeds, cumin and ginger and fry for another minute or so, stirring with a wooden spoon

3)Return pumpkin to pot and add Chicken stock, simmer for 40min or until pumpkin is completely tender.

4) Blend the soup smooth and add salt and pepper as desired. Garnish with sour cream and parsley.

HORLEYS ICE WHEY 1.32KG

Optimal muscle recovery and new tissue growth can both be supported with the use of Horley's premium performance protein, Ice Whey. Utilizing Ion-exchange whey protein isolate means a higher concentration of BCAA's for the repair of micro-tears in muscle tissue while triggering the growth of new tissue.
The high dose of glutamine helps regenerate and protect cells along the GI tract, which helps maintain immunity during high colume training. Furthermore, glutamine along with BCAA's helps to preserve hard-earned muscle tissue while following a low-calorie diet to stimulate fat loss.

Elise's rating:

Taste: 4/5

Mixability: 3/5 (this is only due to the fact there are zero carbs and zero fats, so there's not a lot the protein peptides can bind to)

Recovery: 5/5

Value for money: get it's while it's on special and save $8!

How to use:

Mix 3 scoops in 250mL cold water and comsume immediately after weight training.OR for even better results, mix 2 scoops in 250mL cold water prior to weight training as well - this way there will be more circulationg amino acids in your blood stream that your body can utilize for muscle tissue. This will enhance strength gains just that little bit quicker.

ON SALE FOR $84.95

(RRP: $92.95)

DRY SKIN?

Dry and dehydrated skin can leave us looking pale, older and unhealthy as well as having physical symptoms of itchiness, cracking, redness, enlarged pores, discolouration and poor healing. It is vital for radient skin to have a good balance of water and oil. It is water that keeps our skin cells plump and youthfull looking, whilst oil protects our skin and reduces evaporation of water from our cells.

Water enters the skin from the blood streem so the most important factor to healthy skin is drinking plenty of water and eating a clean diet full of fresh vegetables. Important nutrtients for healthy skin include Vitamin A (found in yellow and orange vegetables) Zinc (found in nuts, seeds and shellfish) Vitamin C (kiwi fruit, red capsicum and broccoli) Anti-oxidants (berries, raw foods, red and purple vegetables and fruits) Sulphur (onions, garlic, eggs) and Omega 3, 6 & 9 (fish, nuts, seeds, coconut)

Avoiding Alcohol, caffeine, smoking, sugary foods and fried fats will also go a long way in maintaining youthfull looking skin as will staying protected from the elements such as sun and wind.

When choosing beauty products a facial oil may be better for dry skin. Rose Hip oil is well absorbed and high in Vitamin A, C & E. Jojoba Oil is very well absorbed into the skin and is very nourishing as well as high in antioxidants. Here at Evelyn Faye we have a range of facial oils which are natural and organic. You should also avoid using soaps and washes with foaming agents. MooGoo is a range of skin products which specifically target dry and irritated skin, we are forever getting fantastic feedback from customers who use this range.

For anyone coming into the store with dry and irritated skin with no known cause I would suggest they supplement with the following:

*Ethical Nutrients High strength Liquid Fish Oil - 1tsp per day

*Planet health Silicea- 1tbs per day

*Natural Vitamin E 500IU per day

Then suggest the following beauty products:

*MooGoo Shampoo, Conditioner and Body Wash

*Jojoba Oil or Coconut Oil for the body

*Aum Rose Hip Oil for the face

And Increase through the diet:

*Fresh brightly coloured fruit and vegetables.

*Fish, Raw nuts and seeds

*Fibre

*Protein sources such as lean meats, wholegrains and tofu

*Water

RHEUMATIOD & OSTEOARTHRITIS

These crippling conditions characterized by pain, stiffness, bone deformity and swelling arise when the normally smooth and lubricating function of cartilage is lost. Cartilage deterioration is due to a gradual reduction in proteoglycan levels which would normally maintain cartilage integrity.

Arthritis is a degenerative condition and therefore irreversible and mostly progressive. Modern medicine focuses on management and relief of pain through the use of Non-steroidal anti-inflammatory drugs (NSAID's) which unfortunately fail to meet requirements of many sufferers and have detrimental health effects over the long term.

The natural medicine community has a lot to offer those struggling with the disease or as preventative treatment for those who feel they may be at risk in the future.

Glucosamine: A major building block of proteoglycans which protect cartilage, glucosamine also helps maintain and protect cartilage strength and flexibility. Glucosamine has been proven to be equally effective as NSAID's with over 20 controlled trails focusing on pain and functional impairment. Glucosamine is safe and can be used in combination with anti-inflammatory and analgesic treatment.

Chondroitin: Another building block of proteoglycans, chondroitin is a particularly important component of connective tissue, cartliage and tendons. It is chondroitin which gives cartilage it's cushioning and shock absorbing properties and therefore very important in weight bearing joints such as the hips and knees. In clinical trials Chondroitin has been shown to reduce patient reliance on pain medication and increase joint motility whilst having no known side effects

Fish Oils: Inflammatory cells contain high levels of omega 6 derived from Arachadonic Acid. Omega 3 from fish oil acts as a competitor to Arachadonic Acid thereby reducing the production of these inflammatory cells. Studies show that omega 3 fatty acids decrease inflammation and improve arthritic symptoms of joint pain, morning stiffness, grip strength and fatigue.

Herbal Medicine: Many herbs possess potent anti-inflammatory and analgesic effects without harshness on the stomach. Well researched and effective herbs include Turmeric, Boswellia and Ginger. The benefit of taking the herbal remedies is that they work quickly whilst the glucosamine, chondroitin and omega 3 may take longer to have desired effect. Therefor taking herbs for the first 2 months of treatment will help alleviate symptoms and enhance healing and then can be taken away as the others build up.

Products I would suggest looking at would be FUSION "Glucosamine premium repair" NUTRA LIFE "Concentrated joint powder" ETHICAL NUTRIENTS "Hi-Strength fish oil" and ETHICAL NUTRIENTS "Pain relief"