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!