Anti-oxidants & Free Radicals?!? What the?...

We are all aware that we should eat plently of antioxidants in order to ward off disease and fight the ageing process. But what are anti oxidants and what are these funny sounding "Free Radicals" that we are supposed to be fighting??

Our body produces Reactive Oxygen Species (ROS) and Reactive Nitrogen Species (RNS) which are compounds proposed to have detrimental health effects. Cancer, dementia, diabetes, accelerated ageing, arthritis, eye disease and lung disease are just a small number of health issues related to oxidative cell damage caused by these compounds. Our bodies natural protective mechanisms neutralize ROS, RNS and their by-products; however in some cases with poor lifestyle and dietary choices, the balance between these nasties (known collectivly as Free Radicals) and our body's anti oxidant capabilities means that our bodies are suffering from "oxidative stress" leading to cellular damage and inflammation.

Anti oxidants are a group of vitamins, enzymes and amino acids required by the body to neutralise free radicals. They include Vitamin C, E, Beta-carotene and Zinc; Co enzyme Q10 and Glutathione. Many herbs also have strong anti-oxidant properties due to their nutritional content -Turmeric, Grape seeds, Polygonum, Milk Thistle, Green tea and Olive leaf to name just a few!

So what's in our food...

Foods with dark bright colours tend to be the highest in anti-oxidants; especially those with red or purple colouring. Try these simple tips to increase the anti-oxidant in your diet:

• Add a handful of fresh or frozen berries to your breakfast muesli or smoothie
• Include a tablespoon of Chia seeds in your yoghurt (allow to sit for 10min before eating)
• Choose darker greens instead of lettuce for your salads
• Include roasted beetroot and red cabbage in your salads
• Choose dark red grapes over the green ones
• Try to eat as much raw produce as possible as heat can destroy some anti oxidants
• Drink Green tea every day.

How to avoid increasing your oxidative stress:

• Reduce exposure to smoking, pollution or toxic chemicals in the air such as nail polish, chemical cleaning products, air freshners etc
• If you have a stressful lifestyle ensure you have time out periods and find ways to wind down and relax
• Get a good sleep each night
• Avoid overly processed foods and alcohol
• Check for heavy metal toxicity (this can be done through hair analysis testing)

Another great way to enhance your anti-oxidant intake is through super foods such as Acai, Spirulina and Barley Grass. We at Evelyn Faye have just taken on a new range of superfoods from Passion Projects. Not only are they great for you, they are Australian made and the packaging is 100% biodegradeable. Good for you and the environment!! Also, unlike other super food brands they are YUMMY!

Check them out... http://www.passionprojects.com.au/?page_id=315

We also have the Abode range of Cleaning products which contain ONLY natural ingredients so create less toxins in your home and in your lungs! Check them out!http://www.cleanabode.com.au/

For the vanity in all of us we also carry Butter Nail Polish which contain no Formaldehyde, Toluene, DBP or Parabens. Plus they come in the most beautiful colours! Take a look!

http://www.butterlondon.com/lacquers/grid

Delicious Muesli, what a great start to the day.

Thanks to the people at Lotus foods for this little ripper!

Ingredients:

• 2 Cups Rolled Oats
• 1 Cup Quinoa Flakes
• 1/4 Cup Sesame Seeds
• 1 Cup Almonds
• 2/3 Cup Agave Nectar
• 1/2 Cup coconut flakes
• 1 cup dried apricots cut into strips
• 1/2 Cup Sultanas

Pre heat your oven to 130C and line a roasting tray with baking paper.

Mix together forst 5 ingredients until well coated in the agave necter.

Toast slowly in the oven, stirring often until lightly golden (about 1.5 hrs) the museli will crisp further during cooling.

Meanwhile toast coconut flakes in a seperate tray for 30min.

Cool, then mix in remaining ingredients.

Serve with yoghurt and fresh friut.

Have a great energy filled day!

We have a huge range of Lotus foods available at our store so you can make delicious and healthy meals like this one!

Chinese Medicine

Traditional Cinese Medicine (TCM) refers to a broard range of therapies including herbal medicine, acupuncture, dietay changes and massage which share a common theory developed over thousands of years in China.

TCM does not focus on the anatomical structures of the body but rather its functions (digestion, breathing, temperature control and circulation)

Key concepts withing TCM are the following:

• Ying and Yang (defined as opposing energies, such as earth and heaven, winter and summer, happiness and sadness) When yin and yang are in balance, you feel relaxed and energized. When out of balance, yin and yang negatively affect your health.
• Qi (pronounced "chee") is the life force or energy which flows through the meridians of the body. When there's too little or too much qi, or when the flow of qi is blocked, illness results.

TCM aims to re-balance the body into a state whereby the body can heal itself. It is an effective treatment for both adults and childeren and can treat a wide range of conditions including skin issues, nervous system problems such as hyperactivity or nervousness, digestive complains and hormonal imbalances

TCM differs from Western Herbal Medicine which tends to use only one or two herbs to treat just a specific symptom. A Chinese Herbal formula has as many as 20 different herbs. The herbs are selected to work synergistically to treat the whole person and treat the root (or cause) of a health concern along with the symptoms.

TCM is a complex medical system but at Evelyn Faye Nutrition we have two companies that have taken the difficulty out of formulating these remedies.

FUSION http://www.fusionhealth.com.au/ - An Australian company based in Byron Bay, Fusion have a range of Chinese herbal combinations which can be used for all ages and for animals!

RED PEONY http://www.sunherbal.com.au/pages.asp?ID=Red+Peony This range of TCM is specifically targeted towards childerens health and includes treatment options for coughs and colds, behavior, allergies and digestion.

BLACK RICE

Have you heard of the newest superfood discovery that is centuries old?

Black Rice was once known as "forbidden rice" since in ancient China only nobles were allowed to eat it. It is considered one of our lesser known but equally impressive superfoods.

Food scientist Dr Zhimin said "Just a spoonful of Black Rice contains more health promoting anthocyanin antioxidants than in a spoon of blueberries but with less sugar, more fibre and a higher Vitamin E content."

Anthocyanidins provide the dark colour in many fruit and vegetables and give Black Rice its purple appearance. It is these powerful antioxidants which mop up dangerous free radicals in the body, protecting us from heart disease, cancer and the ageing process.

Black Rice also has anti inflammatory properties and has been shown in clinical trials to reduce allergic dermatitis and eczema. This suggests that it may play a benificial role in the diet of those with chronic inflammatory conditions.

We have Organic Black Rice availible now at Evelyn Faye Nutrition; Grab some then try these delicious recipes!

Use as a base in any Asian meal, stir fry, curry, or mexican. Don't just put on a big pot of Black Rice though! Cook 1 part black to 1 part brown rice (similar cooking time) or 1 part black to 6 parts white (cook black rice for 10 min longer than white).

Black Sticky Rice :www.cuisine.com.au/recipe/Black-sticky-rice

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.