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!



 

 



 

 

Turning back our biological clock...

When we talk about natural therapies for slowing the ageing process the first thing that comes to mind is maintaining youthful looking, radiant skin. Our skin however is just an external reminder of our internal cellular health; and when a naturopath talks about turning back our biological clock they are talking about keeping your body in a state which is free from oxidative stress & inflammation... the two major contributors to degenerative/ age related diseases.

The most common problems facing the aging population is arthritis, heart disease, diabetes, memory decline, cancer and osteoporosis. All of these conditions are initiated and sustained as a result of oxidation and inflammation. Therefore it is our responsibility to combat these two issues with great food, healthy lifestyle choices and perhaps a few supportive supplements chosen to meet an individuals needs and risk factors.

The most important preventitive measures come from our lifestyle and are seemingly obvious but... do you really do all this?

· Exercise: at least 20 min per day, get your heart rate up!

· Brain exercises such as cross words, trivia or playing cards

· Socialise with friends, be involved in your community

· Maintain a healthy weight and muscle density

· Balance your work/ life or stress/ relaxation

· Double the amount of fruit and vegetables you’re eating

· Get adequate sunlight

· Sleep between 6 and 9 hours per night

· Limit exposure to environmental toxins… smoking, alcohol, processed foods, cleaning products, plastics, radiation

Email us to take our “Healthy Ageing Patient Questionnaire” and find out your chronological age. Become aware of areas you may need to improve on

 Whist everybody requires a different treatment plan; everyone can benefit from the following to help ensure they are looking healthy and the inside and out!

Fish Oil:     I cannot stress the importance of taking a high quality fish oil… not all brands are the same and you get what you pay for!  We recommend Ethical Nutrients, Pure Omega, Bioceuticals or Nordic Naturals.

Fish oil will help control inflammation, improve cholesterol, and provide nutrients for good brain function.

Herbal Antioxidants: This includes but is not limited to Green Tea, Turmeric, Grapeseed Extract and Milk Thistle.  You can find formulas which contain a blend of these amazing herbs.  Fusion Revital 8 is fantastic as well as Herbs of Gold Pycnogrape.  Anti-oxidants keep your cells functioning as they should therefore reducing damage which can lead to cancer, arterial disease and brain degeneration

 

If cardiovascular disease runs in your family perhaps you would be wise to start on some Co Enzyme Q10 supplementation which is beneficial to those with high blood pressure, high cholesterol, cardiomyopathy, congestive heart failure or those who are at risk or have had a previous heart attack.  It is also very important to regularly check your homocystine levels which indicate levels of oxidation in the body.  If yours are high then you will benefit from taking folic acid, B6 and B12.

If you are an aging male then preventing future discomfort from an enlarged prostate (BPH) may be of importance to you.  Red Clover and Saw Palmetto are herbs which can help lower PSA (an indicator of poor prostate health) and inhibit aromatase enzymes (which cause the prostate cells to over-replicate)  Also… did you know that higher  Zinc levels are protective against BPH and prostate cancer; 20-30mg per day is all you need!

Are you already getting aches and pains in the old joints? Prevention is better than cure for osteoarthritis, best get yourself on a good quality Glucosamine with Chondroitin and MSM.  We love Nutra Life Concentrated Glucosamine Powder… 1 tsp a day has everything you need.

Did you see your grandparent’s cognition decline and want to prevent it happening to yourself?  If so then you need to also take a look at the hints under the cardiovascular heading since the two conditions have a lot of cross overs.  Additionally you may start taking a formula which helps get more blood flow to the brain and reduces inflammation and oxidation.  Herbs to look out for are Bacopa, Ginkgo and Green Tea; Vitamin E and coconut oil also have many benefits. And don’t forget to exercise that brain!

 

Of course we shouldn’t have to dread getting older but it is best to be aware and take action sooner rather than later!

Email us to take our “Healthy Ageing Patient Questionnaire” and find out your chronological age. Become aware of areas you may need to improve on

A new product which got us-a-thinkin'

Lifestream V-Omega 3 + Vitamin D

Lifestream V-Omega 3 is 100% natural, derived from marine microalgae. This high strength DHA product with EPA and plant derived Vitamin D contains 66% more DHA per capsule than standard fish oils, without the fishy smell or aftertaste!

Did you know that fish don’t naturally produce omega 3 EPA & DHA? The reason fish contain essential fatty acids is because they consume algae. It is the algae that naturally produce EPA & DHA and Lifestream have gone straight to this pure source. Lifestream V-Omega 3 is designed to offer the benefits of these essential nutrients from a plant based, sustainable resource, free from impurities and contaminants

Lifestream V-Omega 3 Supports:

ü Brain function, mental clarity & focus

ü Cardiovascular health

ü Joint health & mobility

ü Healthy bones and calcium absorption

Guaranteed purity and sustainability and is free from heavy metals; vegetarian and vegan suitable

Ingredients: Each capsule contains:
Microalgae oil (Schizochytrium sp) Providing DHA (Docosahexaenoic acid) Providing EPA (Eicosapentaenoic acid)	833mg 200mg 100mg
Vitamin D3 (Cholecalciferol)	2.5mcg (100IU)
Also contains: sunflower lecithin, rosemary extract, ascorbyl palmitate, tocopherols

 

Directions for use:

Adults: 1-2 capsules daily with food

1-2 capsules daily with food

1-2 capsules daily with food

Pack information:

Available in 45 & 90 vegetarian caps

 

Why take omega 3?

Omega 3 essential fatty acids (EPA & DHA) are named as such, as they are essential to our health. Unfortunately we can’t synthesise these ourselves, therefore the only way to obtain them is through our diet and supplementation. They are integral to the suppleness and health of all cells, and have been shown to provide many positive benefits for brain function, cardiovascular and nervous systems, joint health and mobility.

Flaxseed provides the body with omega-3 in the far less effective form of alpha-linoleic acid (ALA). ALA is not

equivalent to DHA or EPA in its biological effects, and needs to be converted to EPA in order to be effective.

The importance of Vitamin D

The main source of vitamin D is via exposure to sunlight. So as people start to spend more time in doors both at work and/or at home, risks of deficiencies increase. This makes supplemental Vitamin D even more important. Some groups that are at risk of deficiencies include: older people in residential care or admitted to hospital, people with hip fractures, people with very dark skin, people with skin cancers or skin-related conditions, where avoidance of sunlight is required, people who completely avoid the sun, people with malabsorption syndromes.

One key need for optimal Vitamin D is for bone health. Vitamin D is ideal for anyone who does not get enough natural sunlight. It works with calcium to support its absorption into the bone, thus in turn it helps to build and maintain strong healthy bones. Vitamin D is also important for healthy moods, and immunity.

Optimal vitamin D is needed to support:

ü Healthy bone building and strength

ü Calcium absorption

ü Balanced moods, especially over the darker winter months

ü Healthy immunity
[1] Ministry of Health, Ministry of Health, Cancer Society, ACC - Consensus Statement on Vitamin D and Sun Exposure in New Zealand, March 2012

 

Is our ocean life in danger of extinction?

A staggering 100,000 tonnes of fish oil are now consumed from our oceans, of that over 51,000 tonnes are used for food supplements, says a new report. The study led by the International Programme on the State of the Ocean (IPSO) concluded “We now face losing marine species and entire marine ecosystems, such as coral reefs, within a single generation,” according to the study by 27 experts to be presented to the United Nations.


The only sustainable and long term alternative has to be renewable algal sources. Choose EPA & DHA rich sustainable sources for your food supplements, algae derived materials are a proven 100% clean, free from toxins and do not come from the already ravaged oceans.

 

 

VITAMIN D AND PREVENTION OF THE FLU THIS WINTER

Before you rush out to get your family vaccinated against the flu this winter consider stimulating your body’s natural defences with Vitamin D supplementation.

Is the reason winter tends to be the cold and flu season merely because viruses prefer cold weather?  Unlikely…

As I’ll explain, Vitamin D has a stimulating effect on our immune system.  So given that Vitamin D is primarily manufactured in our bodies after sun exposure; perhaps this lack of sun in winter months is a contributing factor to the increased frequency of colds and flu’s.

Way back when, we were all exposed to much more sun rays than we are in today’s lifestyle.  Most of us spend the majority of daylight hours inside… especially working people and the elderly, we cover up when outdoors and we smother our children in SPF at even the slightest sign of sunny weather.  It is not surprising then that a quarter of Australians tested are Vitamin D deficient and given its importance in immune function what effect may this be having on incidences of allergies, cancer, diabetes and autoimmune disease?  For this article though, I’ll concentrate on the common cold and influenza.

Where vitamin D fits in our immune defences is in the activation of T-cells… cells which lay dormant, then, with exposure to a virus or bacteria become activated to seek out and destroy these pathogens.  Additionally T-cells act as a memory bank, storing information about these viruses so that when next exposed we can respond faster to them thus preventing the virus from taking hold or speeding up recovery. 

In the presence of a Vitamin D deficiency T-cells will fail to activate thus leaving us exposed to infection, and ongoing recurrent infections.

Results of a range of studies looking at Vitamin D and the immune system have shown:

·         Children with Vitamin D deficiency have an increased rate of upper respiratory infections and pneumonia.

·         Children supplementing with 1200IU Vitamin D per day had a 42%reduction in influenza.

·         Women given 800IU Vit D/ day had a 60% reduction in colds and flu; when given 2000IU there was a 90% reduction

Given the inconsistency in reported efficacy and number of side effects related to the flu vaccine perhaps it is time to consider stimulating our bodies natural immune system to fight these battles the way nature designed us to.  “Pro vaccine” advocates have even stated that vaccine efficacy would most likely be improved by co-administration of Vitamin D (this is a big admission for these guys!)

There is a study which showed no effect of Vitamin D on Immunity however this trial administered massive doses of Vitamin D once per month.  This suggests that Vitamin D is best given as a daily supplement to reach and maintain optimal plasma levels.

 So if you want to give yourself the best fighting chance of staying healthy this coming “flu season” get out doors now while the sun is still shining; go to your GP and ask for a blood test to determine your Vitamin D status and then if needed get into your health food store (Evelyn Faye Nutrition!) and get yourself and your family a vitamin D supplement.

I would recommend the following doses as a maintenance dose through winter, if you are deficient double this dose for 2 weeks then continue and the below amounts, come spring re asses your requirements and remember to get outdoors!!!

Children up to 5 years:  1000IU per day

5-13 years: 2000IU per day

14+: 5000IU per day

Supplement Insight~ BETA ALANINE for the endurance athlete

Beta Alanine (BA) is an amino acid which is converted by the body into Carnosine.  The benefit of increased Carnosine for endurance athletes is a buffering effect on lactic acid and therefore reduced fatigue in working muscles, especially during interval training, sprints and hill climbs.

Carnosine buffers hydrogen ions, thus lowering acidity – necessary for the balance between production and elimination of lactic acid; it accounts for up to 30% of the pH buffering capacity of the body.

 Ingestion of beta-alanine for four to eight weeks has been shown to elevate muscle Carnosine by up to 65% (Pottier 2007, Harris 2006, Hill 2007). This means the body is capable of buffering more hydrogen and eliminating more lactic acid, the end result for an athlete is an improved lactate threshold.

Beta-alanine supplements should be consumed daily (6g/day) during heavy training blocks for a minimum of four weeks. The buffering effects can be expected to slowly increase from the beginning of training, and sustained throughout the entire training block. Using this supplementation strategy to improve interval workouts or threshold training workouts is the best method to achieve a lasting physiological change that can be carried over into races.

 

At Evelyn Faye you can get BA in capsule or powder form starting from just $17… worth a try!

 

HEAVY METAL TOXICITY……..COULD YOU BE EXPOSED?

Most of us have heard about Heavy metal toxicity…..but what does this actually mean??

Everyday we are exposed to many toxicities fom our air, food,  cookware, water, agricultural  nd pharmaceutical manufacturing and heavy metals can be a part of this. These heavy metals can become toxic when they accumulate in the tissues of our body when we have been overexposed.

Our body is a wonderful thing that is constantly  work ing  for us 24 hours a day, 7 days a week trying to   maintain balance and harmony. One way it does this ,in regards to heavy metals ,by driving the heavy metals out of our blood to prevent blood poisoining, but then they get  stored in the tissues of our bodies.

Heavy metals can include: Mercury,  Lead, Aliminium, Cadmium, Copper

 

SYMPTOMS OF HEAVY METAL TOXICITY:

Lower energy levels, fatigue, weakness

• Damage to lungs, kidneys, liver or other vital organs

• Slowly progressing physical, muscular, and neurological degenerative processes

• Damaged or reduced mental and central nervous function

• Nausea and vomiting

• Numbness and tingling – neural burning or pins and needles

• Neuropathies with or without paralysis

Arthralgia and/or myalgia

• Excessive darkening of the skin (hyperpigmentation)

• Excessive formation of skin on the palms and soles (hyperkeratosis)

• Birth defects such as mental retardation and autism

• Dyslexia, hyperactivity, lack of concentration and learning disorders

• Tremors and loss of coordination

Anxiety, forgetfulness, emotional instability and insomnia

Alopecia

• Allergies

• Anaemia

• Headaches and migraines

• Growth impairment and/or osteoporosis

Loss of taste and smell

• Alterations of appetite, leading to weight loss or weight gain

 

For metal toxicity to occur, a patient must be exposed to the metal in question. Major sources of toxicity that can

contribute to the incidence of metal toxicity include

• Aluminium: is readily available for human ingestion through the use of food additives, antacids, buffered aspirin, astringents, nasal sprays, and antiperspirants; from automobile exhaust and tobacco smoke; and from using aluminium foil, aluminium cookware, cans, ceramics, and fireworks. Target organs are the central nervous system, kidney, and digestive system.

• Lead: accounts for most of the cases of paediatric heavy metal poisoning. A very soft metal, it was used in pipes, drains, and soldering materials for many years, as well as in paints. Target organs are the bones, brain, blood, kidneys, and thyroid gland.

• Mercury: continues to be used in thermometers, thermostats, dental amalgam and medicines such as mercurochrome. increased consumption of  deep sea fish such as  Marlin, Tuna, Shark, Swordfish basically fish that have lived for long time in deep sea waters. Algaecides and childhood vaccines are also potential sources. Target organs are the brain and kidneys.

• Nickel: used in steel production and found in some jewellery, dental crowns, dental braces. Target organ is the respiratory system.

Cadmium: found in soils because insecticides, fungicides, sludge, and commercial fertilisers containing cadmium are used in agriculture. Cigarettes also contain cadmium, as do dental alloys, motor oil, and car exhaust fumes. Target organs are the liver, placenta, kidneys, lungs, brain, and bones.

Copper:  drinking and using water from Copper pipes, copper cookware

 

Testing for heavy metal toxicity?

Hair tissue mineral analysis tests are available which can test for numerous different metals and there levels in your hair from the  last  2-3 months. Hair is taken from as close to the scalp as possible and musn’t be coloured/dyed for most accurate results. 

 

DIETARY and natural remedy TIPS :

Chlorella is known to be a great heavy metal binder and detoxifier. Also Spirilina, Chlorella and Coriander (also known as cilantro) help to support liver and kidney function.

Sulphar containing foods such as garlic, onion, broccoli, brussel sprouts, cabbage can help to bind to heavy metals.

Fresh juices daily can help to cleanse and detoxify as well as alkalise the sytem. Include ginger, coriander, beetroot, celery , kaleand carrot.

Eating a diet full of fresh organic fruits, vegetables and meats. Avoid processed foods.

Include herbs which help to detoxify, support liver and kidney function and cleanse the blood such as St marys thistle, Burdock and dandelion root and leaf.

Increase antioxidant rich foods such as berries, green tea, raw cacoa, acai, and antioxidant herbs such as grapeseed and olive leaf.

 

Heavy metal chelation and detoxification requires guidance with a trained professional, it is not something that you should decide to do on your own.

Talk to our  trained naturopaths at Evelyn Faye Nutrition today about our detoxification programs and heavy metal chelation therapies and make sure you are getting the right care when it comes to your health and wellbeing.