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Nutrition & Supplements Blog

Complete your health with protein, supplements and more...

  • Recovery for Everyone

    No matter what exercise or sport you do, the faster you recover, the better you train. If you compete, the better you train, the better you play.

    Lactic Acid

    If you are a runner, you will build up Lactic Acid, which causes a heavy feeling and tightness the next time you run. The same will apply with bike riding; your legs will feel heavy.

    Taking Branched Chain Amino Acids (BCAAs) will dramatically reduce this lactic acid. Some examples are:

    • If you play a sport such as tennis, golf, squash, hockey or you are a swimmer, the lactic build up is all through your body- not just in the legs.
    • Apart from the BCAAs, you should think about your whole protein intake- meat, fish, chicken, eggs, lentils, and nuts. BCAAs are in these foods- just not enough.
    • If you are a vegan, we have White Wolf Vegan Protein and Prana vegan proteins. We also have all our dairy/whey-based proteins.

    Some Tips

    Some people really do suffer with recovery and find it really difficult. If you do, add some Glutamine. It is also really great for recovery.

    Triathletes and distance athletes should always have electrolytes- sodium, potassium, calcium and magnesium in the drink bottles to reduce dehydration and cramping.

    You can also take gels or blocks. Sodium Bicarbonate tablets also remove lactic acid build up.

    Salt Stick products- buffered Electrolyte Salts also help reduce heat stress, muscle cramping and maintain electrolyte levels.

    For people lifting weights and really wanting muscle growth you will normally be taking a protein supplement, plus a pre-workout or creatine. This means your muscles will be very stressed and recovery may be slow. If this is the case, you will respond very well to BCAAs and Glutamine.

    For a full list of all our BCAA products, please click here.

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or or comment on this post.

    Our team of qualified staff are here to help you.

    Written by Ian

    Owner of Evelyn Faye Nutrition

  • Key Benefits of Medicinal Mushrooms

    Despite any initial worries and thoughts you may have, medicinal mushrooms aren't hallucinogenic- they're therapeutic! And all contain 3 core health-boosting properties, they are:

    • Adaptogens
    • Immune Modulators; and
    • Anti-Bacterial & Anti-Viral

    Adaptogens are wonderful, powerful herbs and plants and fungi that help our body to adapt in any state. Think of them as a chameleon. They become whatever you need them to do. They specifically raise our overall resistance to acute and chronic stress. They work if we’re too low, they bring us higher, if we’re too high they bring us lower.

    Adaptogens grow and thrive in obscure landscapes, literally competing for survival from harsh weather conditions and other species, and only the best DNA and strongest adaptogens survive. It’s these amazing qualities that we then consume and assimilate into our own bodies – making them true super foods.

    Immunomodulating means medicinal mushrooms able to upgrade, nourish, balance and stimulate our immune system. When we’re worn down from stress, our immune system becomes compromised, and we’re more vulnerable to getting sick and chronic fatigue. Medicinal mushrooms support our immune system, bringing it back online and strengthening it, ensuring we’re able to be more bulletproof.

    For individuals who have autoimmune diseases, medicinal mushrooms such as Cordyceps and Reishi, are beneficial, as they help to restore balance and calm down the over active immune system that sees the immune system attacking its own cells.

    Medicinal mushrooms are also Anti-Bacterial and Anti-Viral. They’re able to interact with our gut bacteria and encourage the growth of beneficial strains, and help kill off unbeneficial strains, such as Candia albicans. Their anti-viral properties help to alert the immune system of viruses hiding throughout the body, further, boosting overall health and wellness.

    All medicinal mushrooms encompass these 3 components, and then further, each mushroom has additional specific health boosting properties, enabling you to decide which ones are best suited to you, your lifestyle and health goals.

    The 6 key mushroom’s discussed are; Cordyceps, Chaga, Lion’s Mane, Reishi, Maitake and Tremella.


    Key Features

    • Boosts Cellular Energy
    • Increases Oxygen Production
    • Boosts Libido
    • Supports Lungs, Liver and Kidneys

    Cordyceps are amazing for boosting energy - as it increases oxygen flow, and ATP production (cellular energy) by anywhere between 20-30%! This makes Cordyceps an awesome addition to individuals who are physically active and are wanting to maximise their training efforts – whether it’s HIIT, weight based, endurance, martial arts. Cordyceps is also great for individuals who are chronically relying on caffeine and stimulants for energy, as unlike coffee, it supports the adrenals whilst providing energy, with coffee taxing the adrenals.

    When there’s more oxygen flow, we’re better able to utilise nutrients and clear out toxins, improving recovery, and Coryceps also helps with stagnated blood, improving circulation.

    You feel cordyceps effects almost instantly.

    Cordyceps also aid in respiratory issues (asthma, coughs etc) through stimulating lymphocyte production, which are a type of white blood cell.

    Cordyceps are also legendary for boosting libido boosting blood flow and testosterone production. Studies also show cordyceps ability to improve fertility in both men & women.

    Who Would Benefit From Cordyceps?

    Active individuals, asthma sufferers, individuals with low libido and hormone imbalances, active individuals, and those wanting to improve every day energy levels and recovery.


    Key Features

    • #1 Antioxidant on the Planet
    • Protective and Nourishing for the Skin
    • Aids Digestion
    • Helps With Allergies and Hayfever

    Chaga #1 most potent antioxidant on the planet - containing SOD superoxide dismutase which is one the potent antioxidant properties.

    Chaga’s also rich in zinc and melanin, so doubling that with SOD - is protective for the skin, prevents weathered and ageing skin, and also acts as a natural internal sunscreen.

    Chaga is also a digestive enhancer, containing an array of enzymes and also aids in the reduction of inflammation, beneficial for gut health. Further, through its ability to help regulate the immune system, Chaga also acts as a natural anti-histamine and can help calm down the effects of allergies and hay fever.

    Who Would Benefit From Chaga?

    Those exposed to high levels of free radicals, through toxic substances and fumes like if you're around machinery, chemicals, pollution and exhausts. Individuals who spend a lot of time in the sun, have inflammatory gut disorders (IBD/UC etc), or experiences skin conditions, acne, eczema, psoriasis. As well as hay fever and allergy sufferers.

    Lions Mane

    Key Features

    • Boosts Cognition, Memory and Focus
    • Improves Mood
    • Repairs Nerve Damage

    Lion’s mane is an epic brain booster, and one of our favourite mushrooms. Lions mane stimulates NGF neural growth factor, which strengthens existing and enables new neurons to be made. This means it’s able to repair and regenerate our brain cells, as well as all nerve cells throughout the body.

    Lion’s mane also has mood boosting properties and effects, and through its ability to reduce neural inflammation has a calming effect on the mind and balances mood.

    Who Would Benefit From Lions Mane?

    Anyone who wants to improve their cognition, students, people with a family history of Alzheimer’s, dementia or Parkinson’s, people who have memory recall barriers, those who experience anxiety, depression and overthinking, neural issues or who have nerve damage.


    Key Features

    • Ultimate Stress Adaptor
    • Supports Adrenals and Cortisol Balance
    • Supports Sleep
    • Supports Liver Function, Blood Pressure and Cholesterol

    Reishi mushroom is the ultimate stress reducer. Reishi does this through it’s incredible adaptogenic properties and working on balancing the endocrine (hormone) system.

    Reishi is able to balance cortisol rhythms, helping to support sleep and deal with daily stressprs. Reishi also helps to calm down the nervous system, and helps the body to relax, without being sedative or sleep-inducing.

    Reishi is also great for blood circulation and boosting liver function, aiding to lower blood pressure and cholesterol.

    Who Would Benefit From Reishi?

    Anyone who experiences anxiety, restlessness, nervousness, depression, OCD, insomnia or has chronic fatigue, works night shifts/shift work. Anyone who experiences stress, chronic fatigue, fibromyalgia. Reishi is pretty much awesome for everyone.


    Key Features

    • Improves Insulin Sensitivity
    • Helps with Metabolic Activity
    • Improves Blood Pressure, Cholesterol and Triglycerides
    • Immune Boosting

    Maitake is effective at combating metabolic syndrome – which is a cluster of metabolic issues, such as insulin resistance, obesity, high blood pressure, high cholesterol and high triglycerides, all of which are the drivers of chronic disease – heart disease, stroke, T2D and cancer. Maitake works also to reduce the inflammatory cascade that see’s the progression of such disease states.

    Maitake is also a highly effective immune booster.

    Who Would Benefit From Maitake?

    Anyone with any of the above conditions, low thyroid, under stress, sluggish metabolism, individuals who get recurring colds, flu’s, viruses and illness’, and tend to have a poor immune system.


    Key Features

    • Improves Skin Elasticity, Plumpness and Appearance
    • Antioxidant
    • Source of Vitamin D

    Tremella also contains SOD superoxide dismutase, which is a potent anti-oxidant that Chaga’s rich in, and this aids in preventing the skin from ageing and being damaged.

    Tremella is able to retain the fluid that lives within the dermis (skin) layer, enabling the skin to stay hydrated, plump and glowing. Tremella is also a source of Vitamin D, further improving skin appearance due to its anti-inflammatory properties.

    Who Would Benefit From Tremella?

    Individuals with skin conditions, dry skin, acne, sun damaged skin and ageing skin.

    Here are some of the brands we stock:


    Powell, M, Medicinal Mushrooms - A Clinical Guide. Mycology Press. Kindle Edition.

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or or comment on this post.

    Our team of qualified staff are here to help you.

    Written by Eliza

    Nutritionist at Evelyn Faye Nutrition

  • 8 Ways to Start Living a Sustainable and Eco-Friendly Lifestyle


    We are hearing a lot about Plastic Free July and the Zero Waste movement, but what do these things mean?

    Simply put, these movements are rising to everyday conversation as we become more aware of our impact on the earth. We live in such a "throw away society" that the vast majority of our trash is not recyclable and breaks down over hundreds of years. Plastic, one of the worst contributors to this problem is winding up in our oceans- all 1.15 to 2.41 metric tonnes of plastic is migrating to 1 of 5 offshore accumulation zones on our planet; two of these accumulation zones are on either side of Australia.

    If this isn't frightening enough, what is broken down is consumed by marine animals- and that's only what is happening in our waterways. BPA (Bisphenol A.) is a chemical used in plastic production and is a known endocrine inhibitor- mimicking oestrogen, disrupting androgens, and thyroid hormone utilisation. Over long periods of exposure this can have detrimental effects on your body.

    What can you do to reduce your impact on the environment and improve your health?

    Below are 8 ways to reduce your eco footprint and reduce the risk of hormone disturbances, helping you become plastic free all year round.

    Ditch the Single Use Plastic Bottle

    Stop buying bottled water. Make the investment to purchase a BPA free bottle, or better yet, a glass or stainless steel bottle. I like to believe that I drink more water when I use a fun looking stainless steel bottle especially if it's a nice big 750ml to 1 litre, three of these and I'm done for the day! Check out the Bobangles range here.

    Take Your Own Shopping Bags

    This is a no brainer really with the big supermarkets no longer giving out single use bags. Pick up a cute cotton one from Ever Eco. The amount that these babies can carry is huge- they just keep expanding.

    Use Beeswax Wraps

    These babies are fantastic instead of cling wrap. Just cover your jar, avocado or bowl and fold over, the warmth of your hands will do the rest. Find them here.

    Invest in a Reusable Coffee Cup

    Approximately 2,700,000 take away coffee cups are thrown away each day in Australia, and if you're thinking "it's okay they are paper", think again. They are a mix of paper and liquid polymer, making these cups extremely difficult to recycle as very few recycle plants in Australia have the facilities to do so. Therefore, they end up in the landfill. Do your bit and buy a reusable coffee cup.

    Say No to Plastic Straws

    Straws are produced using polypropylene, a by-product of petroleum, and cannot be recycled therefore are left in landfill polluting the environment. Animals also consume straws and suffocate. So what's the solution? Avoid straws or use a stainless steel one. Ever Eco are a good choice. Their straws come with a bag and brush for cleaning them.

    Use Soapberries Instead of Laundry Detergent

    What are Soapberries you ask? They are the dried fruit off the Sapindus Mukorossi tree, these dried berries naturally contain 'saponins' that act as a natural soap and remove dirt from fabrics by reducing the tension of the water while washing, making them 100% waste free and Eco-friendly. My favourite brand that supply these amazing berries is That Red House. As their soapberries are sourced from local villages in the Himalayan mountains where these special trees are found. This amazing company has gone one step further and regularly visits the region to ensure the working conditions are acceptable and the farmers are happy.

    So how do you use them? Take 5 berries, place them into the pouch provided and throw it into the wash. Simple! You will get 5 to 8 washes on a cold load and once they are 'expired' you can throw them into the compost or your garden, therefore they are grey-water safe.

    Chemical-Free Cleaning Products

    House work is not a very interesting subject. I beg to differ.

    What happens when we use the everyday cleaning products that you find at a supermarket? They are rinsed down the drain. Those chemicals include bleach and ammonia. These chemicals are listed under Volatile Organic Compounds- making these the worst environmental hazards found in cleaning products, it should also be noted that these chemicals are not biodegradable. We know that we shouldn't use these chemicals on our skin because they are harmful to our health, so why would we wash them down the drain? The simple answer is, we shouldn't. There is another option- Probiotics. Cultured Kitchen (previously known as Probiotic Solutions) use a mix of specific strains of bacterium to clean and freshen your counter tops, floor and bathroom. They are chemical free, environmental safe with recyclable packaging and smell amazing.

    Start Composting

    Until recently I was guilty of this myself- I would throw my kitchen scraps into the garbage bin, because living in an urban area with little space I don't have access to a compost bin. I tried to outsource my compost items to community gardens and local waste plants, without luck as they couldn't not keep up with the amount of raw materials. Until I found ShareWaste- an app that shows an individual who is willing to take your kitchen scraps and utilise them. I highly recommend downloading it and putting a better use to your food scraps.

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or or comment on this post.

    Our team of qualified staff are here to help you.

    Written by Rebekah Battika

    Nutritionist at our 360 Bourke Street, Melbourne Store


  • 3 Tips to Avoid Post Competition Blues

    As women we all want to know the secrets to maintaining fitness success! And, especially after a competition goal has been achieved it’s important to have strategies in place to avoid post competition blues.

    We’ve all been there when we finish a fitness goal, we celebrate! Taking time out to reflect on our achievements is awesome, however if indulgences make a regular appearance on our weekly menu and our workout time decreases it can only mean one thing, an expanding waist line!

    I’m at my goal, now what?

    Many people follow a fitness challenge until they reach their goal. Once they are there, they generally relax their eating and slow down on their exercise.

    You need to adopt your gym sessions and healthy eating as a lifestyle rather than something that will come to an end. When you reach your goal and feel like it is time to relax, let your hair down and take a breather, the temptation to be lazy and skip the gym or eat for comfort, creep unnoticed into your life. When you recognise this, it’s time to take action!

    Find exercise you enjoy, try something new, come up with another goal, an event such as a marathon, a fun run or a fitness/bikini competition, then change your training to suit that goal, and change your eating to support that type of training.

    Imagine feeling like a princess and achieving your best on stage, only to come off the rails and destroy your hard work within a few short weeks! As Head Coach at Living Beauty Fitness I often ask myself, how can I help my competitors to stay lean and healthy when they finish the competition?

    The athletes “on stage weight” is achieved by a strict diet in the week leading up to the competition and therefore a few kilos will be naturally added to the athlete’s frame after the show. This post competition weight gain is normal, but the important factor is to not exceed this healthy weight gain.

    The solution is to adopt a healthy lifestyle for the long term and regularly set new goals.

    1) Make your Fitness Goals a Lifestyle

    Counting Macros is a great way to stay on track on those days you want to have flexibility with your eating.

    A quick beginners guide to counting macros can be found by downloading your calorie tracking app and starting to familiarise yourself with the app and entering your data.

    To explain in the simplest terms, counting macros is where you track your daily calorie intake but also must fit these calories into a certain amount of protein, carbohydrates and fat. You will need to work out your target calories (based on your age, height, weight, activity levels and your body composition goals) and then divide this into daily targets to reach the desired levels of protein, carbs and fat.

    What you choose to eat is up to you, there’s no elimination with counting macros, it’s just about being aware of your distribution and knowing if you’re getting enough of the right kind of calories. It’ll take some work to get the hang of it, but it can be life changing.

    Some swear by counting macros and other people find it causes them to overthink food by having to record everything they eat into their tracking app. This is where a meal plan can be a great tool to plan your week and still include the foods you love.

    A meal plan is exactly as it sounds, a plan where you can have a weekly chart including your breakfasts, lunches and dinners, and your snacks. At Living Beauty Fitness, our Bikini Body Program is most popular for a healthy lifestyle. The program includes a delicious recipe book and the plans are new every fortnight with 3 meals and 2 snacks. Bikini friendly desserts are always included! The meal plan offers 3 options per meal and comes with handy shopping lists.

    2) Workout for enjoyment

    Find active and fun things to do for example walking with a friend, a tennis match, running on the beach or a hike in the mountains. These things never feel like you are exercising.

    Also sit down with your trainer or coach and analyse your comp results and body parts that need improvement. This way you can structure your “off season” training program to bring up those lagging body parts and ensure you look different and make improvements for the next time you step on stage. For example, if your goal is better glutes, perhaps restructure your routine to include 3 glute sessions, 1 leg session and 1 upper body and abs.

    Working out is a great stress reliever and many women that enjoy fitness can relate when they have had a busy day, the best way to de-stress is at the gym! Try to look for other benefits of working out, rather than just aesthetics.

    3) Smart Supplementation

    Post competition it is time to make improvements. This means training hard, working on your weaker points and using smart supplementation to recover well and set your body up for next season!

    Just lately ‘gut health’ has become a buzz word, and rightly so because our health really does start in the gut.

    Gutright, by ATP science promises to improve your intestinal flora with the use of modbiotics. Their 10 day protocol includes 3 serves a day of this product in water or a smoothie and sticking to a diet of clean foods with the following list provided.


    This product starts with a 10 day protocol where every day for 10 days you take one serve at breakfast, lunch and dinner. It is a powder that is mixed with water. Some don’t like the taste, but I found it ok.

    A modbiotic is a complex of polyphenols, polysaccharides, glucans, lectins, and other compounds that modulate microbes toward an anti-inflammatory and anti-obesity profile through combinations of antibacterial, antifungal and anti-parasitic actions that reduce excessive firmicutes and increase deficient bacteroidetes.

    GutRight by ATP Science is an evolutionary step in healthcare using all of the most recent scientific findings and discoveries and a step back in time to before modern man and science intervened with nature’s plan. After hundreds of years of research into the gut and its governing role over so many other systems in the human body and overall health, we have gone full circle to realise that the man’s best efforts and genius do not come close to the intricacies of synergy and the intelligence that nature possesses.

    Purchase Gutright here

    Code livingbeauty for discount

    NOWAY is a protein supplement

    This protein powder tasted great and is dairy free.

    It contains bio-active peptides that don’t require additional digestion, meaning once they hit the gut they can be absorbed by the body completely as they are. In addition, NOWAY is gluten, dairy and bloat free, whereas Whey Protein can create digestive upset and bloating in some individuals which reduces the Bio-Availability (or the body’s ability to break down the protein).

    This is a protein powder and the reason I recommend it is because without a convenient source of protein you may not be able to recover as well from workouts and develop lean muscle, but of course it is up to you. If you feel you can eat enough protein during your busy day then you may not need it, but most people find they need this to reach their protein targets, and as a bonus you can also use it to make yummy recipes such as protein pancakes, shakes and protein baked recipes such as Choc Raspberry Muffins.

    Purchase NOWAY here

    Code livingbeauty for discount

    You should always stay active, always eat healthy. There is no end point!

    Download the Bikini Body Program with delicious recipes and discover how you can eat the foods you love all year round! Use code KICKSTART for discount. For customised programs email with “Fitness/Bikini Competitions” in the subject

    Amelia xx

    By Amelia Ricci

  • Kidney Health Part 2: Herbs & Nutrients


    Rehmannia (Rehmannia glutinosa)

    Rehmannia is an important herb in Traditional Chinese Medicine, believed to nourish the yin of the heart and kidney. It is known to be important to kidney qi (the energy of the kidney) and has been used in cases of yin deficiency associated with ageing. Rehmannia is an excellent herb for tonifying the kidneys, in addition, it has anti-inflammatory and blood cleansing properties. Rehmannia helps to support adrenal function (adrenal glands are located directly above the kidneys), helping your body to deal with stress.

    Astragalus (Astragalus membranaceus)

    Pharmacological studies of astragalus have shown antioxidant, anti-inflammatory and diuretic effects, which could be effective in chronic kidney disease. In fact, this is one of the most prescribed herbs for chronic kidney disease. Astragalus demonstrated kidney-protecting effects in animal models by reducing proteinuria, and by protecting the microstructure of the kidney architecture.

    Golden Rod (Solidago virgaurea)

    In the European tradition of Western Herbal Medicine, Golden rod has stood out as an excellent kidney tonic. A kidney tonic includes herbs that have a toning affect on the organ, thereby strengthening their function. It can also have a protecting effect on the kidneys during diseases such as glomerulonephritis. Kidney tonics are well paired with herbal diuretics.

    Herbal Diuretics Traditionally Used in Herbal Medicine

    • Eupatorium purpureum (Gravel Root)
    • Elymus repens (Couch Grass)
    • Eryngium maritimum (Sea Holly)
    • Zea mays (Corn Silk)
    • Aphanes arvensis (Parsley Piert)
    • Daucus carota (Wild Carrot)
    • Parietaria diffusa (Pellitory)
    • Taraxacum officinale (Dandelion)
    • Apium graveolens (Celery)

    When blood flow to the kidneys is suboptimal, they respond by retaining water. If you are bloated due to water retention, using herbal diuretics can be useful in helping to clear the water retention.


    Uses for Herbal Diuretics

    • Dysuria (painful or difficult urination) and oliguria (decreased urine production) linked to urinary infections or stones (however, simply increasing your intake of fluid can achieve a similar flushing effect)
    • Nocturnal enuresis (bedwetting) and other functional disturbances in urination
    • Urinary stones

    **It is important to note that diuretics should not be used in renal failure or people with diabetes.


    Additional Nutrients

    Treatment with alpha lipoic acid (ALA) improved kidney metabolic regulation and antioxidant capacity in a rodent model. ALA also showed a slowing of kidney damage in a small clinical trial of patients with diabetes.


    Final Note

    Although there are very few cases reported where toxicity to the kidney occurs in relation to herbal therapeutics, a general caution is advisable where the kidneys are already damaged. Visit your local health care practitioner, herbalist, or naturopath if a more serious condition is suspected.



    1. Li S, Zhang Y. Characterization and renal protective effect of a polysaccharide from Astragalus membranaceus. Carbo Polymers 78.2 (2009): 343–348.
    2. Li X, Wang H. Chinese Herbal Medicine in the Treatment of Chronic Kidney Disease. Advances in Chronic Kidney Disease 12 (3) (2005): 276–81.
    3. Morcos M et al. Effect of α-lipoic acid on the progression of endothelial cell damage and albuminuria in patients with diabetes mellitus: an exploratory study. Diabetic Research and Clinical Practice. 52.3 (2001): 175–183.
    4. Yi X et al. Reduced expression of α-lipoic acid synthase accelerates diabetic nephropathy. J AM Soc Nephrol 23.1 (2012a): 103–111.


    Helpful Links

    Products for Kidney Health

    Thompson's AstraForte

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or or comment on this post.

    Our team of qualified staff are here to help you.

    Written by Tanya Lim

    Medical Herbalist & Nutritionist

  • Kidney Health Part 1: Why Is It Important and How Can I Improve It?

    The health of your kidneys is not commonly thought about when it comes to the state of your health. Many people that want to start focusing on their health or are looking to improve their health, focus on organs such as the liver and gut, asking for advice on how to improve digestion or how to detoxify the liver. The liver and digestive system are certainly very important in overall health, but in this article, I'd like to focus on the importance of kidney health and kidney function on our overall health, and some tips on how to keep your kidneys healthy.


    Why the Kidneys are Important

    The kidneys play a vital role in keeping your body in homeostasis (the state where the body is functioning harmoniously). In fact, without kidney function, death can occur within a few days.

    Kidney Quote

    How Do The Kidneys Work?

    Simply put, the kidneys could be thought of as your body's waste disposal system, separating non-recyclable waste from recyclable waste, and filtering them accordingly. The non-recyclable waste is put through the kidney, filtered out and excreted in the urine, whereas recyclable waste is transported back into the blood for use by the body. This waste system is running in your body 24 hours a day, every day of the week.

    Blood supply circulates through the kidneys approximately 12 times every hour, with around 200 litres being processed every day. Urine is made in the kidneys by unwanted chemicals or waste in the blood, and the body gets rid of about one to two litres of these unwanted waste materials every day.

    Some other important functions the kidneys have are:

    • Controlling blood pressure
    • Controlling water balance
    • Involved in the activation of Vitamin D


    Common Signs of Kidney Problems

    • Constant thirst
    • Problems urinating or infrequent urination
    • Frequent urination especially at night
    • Dark urine
    • Fatigue
    • Lower back and flank pain


    Tips for Healthy Kidneys

    • Drink sufficient amount of water, around 2 to 3 litres per day. This helps cleanse the kidneys
    • Moderate your sodium intake
    • Moderate your protein intake
    • Have a wholefoods diet with a variety of fruits, vegetables, beans, legumes, whole grains, nuts, and seeds that provides a balance of potassium rich foods


    Eat more Kidney Beans!

    Kidney beans are a perfect example of the doctrine of signatures, which is an ancient philosophy whereby food shape and colour resemble the organ, and treat disease which could arise from there. Kidney beans are full of potassium and magnesium, which are important elements needed to control blood pressure. They also expand the arteries and ensure smooth blood flow.

    Along with your liver, your kidneys are one of your most important detoxifying organs, so be sure that you don't neglect them!

    Tune in to part 2 of this article, which focuses on herbs that can benefit the kidneys.

    Follow this link to see our range of products to assist with your kidney health.

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or or comment on this post.

    Our team of qualified staff are here to help you.

    Written by Tanya Lim

    Medical Herbalist & Nutritionist

  • It's Endometriosis Awareness Month

    Endometriosis Awareness Month has been taking place during the month of March with a goal of raising awareness of the disease, which an estimated 176 million women worldwide cope with. So with 1 in 10 women suffering from this sometimes debilitating condition, it is important to educate people on what it is and how it can affect the sufferer and her loved ones.

    So, What Is Endometriosis?

    Endometriosis is not well understood in the medical arena, and many people have never heard of it.

    Endometriosis is when uterine tissue (called the endometrium) can be found outside of the inner lining of the uterus, where it should normally be confined. Commonly, the tissue is found on organs around the uterus, such as ovaries, fallopian tubes, and external surfaces of the bladder and uterus. They can also be found on all other organs, anywhere from the kidneys to the lungs.

    The tissue responds to hormonal changes happening in the body during the menstrual cycle, and fibrous adhesions can remain stuck within the structures of the pelvis and abdomen. These fibrosis and adhesions can lead to a tremendous amount of pain as well as infertility.

    What Are The Symptoms?

    A small amount of women do not suffer symptoms, but the vast majority of women will suffer from a range of worsening signs and symptoms as deposits of endometrium increase. Some of these symptoms include:

    • Severe menstrual cramps
    • Heavy, uncontrollable periods, including blood clots
    • Chronic pain in the pelvis
    • Pain in the legs, back and thighs
    • Infertility
    • Nausea
    • Headaches
    • Chronic fatigue
    • Depression and anxiety
    • Iron deficiency anaemia

    Many other symptoms may occur, depending on the severity of the condition for each individual.

    How Is It Diagnosed and What Is The Treatment?

    The gold standard in treatment and diagnosis of endometriosis is by laparoscopy and surgical excision of adhesions.

    In many cases, diagnosis can be delayed, and can take up to 10 years or longer to be properly diagnosed, as many women have passed off their symptoms and "period pain" as normal and try to cope with it somehow. They may get the feeling that others see them as whiney or over exaggerating, or even wonder themselves if they are just too sensitive. Getting a diagnosis can help these feelings of self-reproach.

    Unfortunately, there is no cure for endometriosis, but there are many ways in which it can be managed. Diet and lifestyle are important, as well as ensuring oestrogen detoxification pathways are working optimally (due to the oestrogen dominant component of the disease).

    Diet & Lifestyle

    • Indole 3 carbinol containing foods like broccoli, brussel sprouts, and cauliflower would be efficacious and assist with liver detoxification and/or the clearance of oestrogen.
    • Omega 3 fatty acids such as oily fish and flaxseeds/flaxseed oil, to assist inflammation
    • Reduce or eliminate sugar to assist with the inflammation
    • Exercise to increase lymphatic flow, such as swimming and walking
    • Relaxation, yoga and meditation can help

    What Nutritional Supplementation May Be Beneficial?

    There are many herbs, nutrients and dietary changes that can be of assistance in the management of endometriosis. If you are suffering with endometriosis, contact your Naturopath, Nutritionist, or Herbalist for further assistance.

    To learn more about endometriosis, visit:

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or or comment on this post.

    Our team of qualified staff are here to help you.

    Written by Tanya Lim

    Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

    360 Bourke Street, Melbourne, 3000

  • Your FREE Female Fitness Model Diet

    Confused about what and when to eat?

    As women we are bombarded with images of celebrities spruiking their latest diet. It's easy to see why many of us feel stressed when trying to stick to a healthy diet.

    Many women that ask me for advice are under eating protein, relying way too much on processed foods, coffee and forgetting about the basics such as green veggies and drinking plenty of filtered water every day. Then we all start to feel guilty because we constantly crave sweets or a chocolate hit!

    I'm just like you, if I start to slip with my meal prep, or snack all day on sugar or processed carbs it's a vicious cycle of feeling tired and then looking for the next energy hit. That's why meal prepping is so good, it saves time, money, and you feel amazing because you're getting results.

    Shred and Shape Your Body with Amelia's Daily Diet Plan

    Firstly, it's important to know that everyone is different with how intensely and how often they train, plus their height and body composition. So, this is a guide, and you will need to calculate your macros to suit your exact requirements. This is where Living Beauty can help you with a custom program.

    Upon Rising

    Take L-Carnitine in 150ml of filtered water and go for a 30 to 45 minute walk (fasted) to optimise fat burning.

    What Does L-Carnitine Do?

    L-Carnitine is a non-essential amino acid found naturally in the body and has been suggested to improve the metabolism and transportation of free fatty acids from where they are stored as subcutaneous or visceral fat, to where they are burned within the mitochondria of the muscle. L-Carnitine is known as a fat metaboliser but also offers other benefits in the reduction of oxidative stress and improved endurance capacity.

    Get your L-Carnitine here and use the code livingbeauty for 10% off.

    What Is Creatine?

    Take Creatine in a glass of water when you return from your walk.

    Creatine Monohydrate has been scientifically proven to boost Adenosine Triphosphate (ATP) production within the body and therefore helps increase the size, strength and aid in the contraction and speed of your muscles.

    Buy it here and use the code livingbeauty for 10% off.


    Protein Pancakes Recipe

    • 30g of Sunwarrior Vegan Protein
    • 25g of Quinoa Flakes
    • 3 Egg Whites
    • Pinch of Baking Powder
    • Cinnamon
    • 1/4 Cup of water

    Mix ingredients in a bowl and cook the pancakes in a non-stick pan. Top with fresh berries.

    Why Use Protein Powder?

    Protein has a number of different roles in the body including the following:

    • Repair body cells
    • Build and repair muscles and bones
    • Provide a source of energy
    • Control many of the important processes in the body related to metabolism

    Buy Sunwarrior Protein here and use code livingbeauty for 10% off.


    Fresh Pineapple or Kiwifruit.


    Grilled chicken or lean beef stir fry with brown rice and at least 2 to 3 metric cups of green veggies such as bok choy, snow peas, green beans, and baby spinach.


    Protein shake and 3 brown rice cakes with peanut butter.

    Weights Workout

    Weight training will give your body the shape and tone your desire. Contrary to popular belief, it will not make you look 'big'.

    BCAA During Weight Training- What Do BCAAs Do?

    Branched Chain Amino Acids are a stimulant for muscle protein synthesis and may also prevent muscle protein breakdown and reduce markers of exercise induced muscle damage. There is also some research suggesting that BCAAs have the potential to act as a fuel source for muscles during exercise. BCAAs may also reduce feelings of fatigue.

    Get your BCAAs here and use the code livingbeauty for 10% off.


    Home made frittata with veggies and a large salad or steamed veggies.

    Before Bed

    Make sure you start to wind down and from 8:30pm decrease your stimulation such as phones, and dim your lighting to ensure a deep restful sleep. Sleep is where your muscles recover, repair and grow, not while you are training.


    Because our muscles are made up in such large portions of Glutamine, supplementing this amino acid can greatly help with protein synthesis. Supplementing with glutamine allows your muscles to fight against fatigue and aids in repairing muscles ultimately helping boost your strength.

    Get your L-Glutamine here and use code livingbeauty for a discount.

    If you're thinking about competing in Fitness Model Competitions, contact Amelia Ricci and follow her on Instagram @livingbeautyfitness and @livingbeautyamelia

    Written by Amelia Ricci

    Fitness Expert

  • Dehydration: Why Am I Not Performing Optimally?

    Are you thirsty? People tend not to think about water consumption and how it may be affecting their mental and physical performance. Most people don't even realise that being chronically dehydrated can affect mental and physical performance.

    Water is of major importance to all living things. In humans, up to 60% of the body is comprised of water. It is no surprise that with so much of our body comprising of water, that it is a major indicator to the optimal state of health.

    Humans must consume a certain amount of water every day in order to survive. The amount can vary according to age and gender, and also by the location of where someone lives. In general, an adult male needs about 3 litres per day, while an adult female needs about 2.2 litres per day. The source of some of this water comes from food.

    With regard to maintaining fluid and electrolyte balance in the body, the water coming into your body must equal the water coming out of your body (what you lose through things such as sweating, breathing, and going to the bathroom).

    What Does Water Do for You and Your Body?

    • Needed for the brain to assist in the production of hormones and neurotransmitters
    • Regulates body temperature
    • Keeps muscle membranes moist and lubricates joints
    • Forms saliva to assist digestions
    • Allows body cells to grow, reproduce and survive
    • Helps convert food to components needed for survival and digestion
    • Flushes body water and toxins
    • Water is the major component of most body parts

    What Are Some Ways Our Body Can Become Dehydrated?

    • Physical activity
    • Sweating
    • Being in a hot or windy climate
    • Excessive or low humidity
    • Breathing through the mouth instead of the nose
    • Vomiting
    • Diarrhoea

    How Can Dehydration Affect Your Body?

    • Headaches
    • Mood Swings
    • Difficulty concentrating
    • Foggy memory
    • Dizziness
    • Bad breath
    • Muscle cramps
    • Dry skin

    How Do I Know if I Am Dehydrated?

    One simple way of knowing if you are dehydrated is by looking at the colour of your urine. If it is a light yellow colour, you should be okay, but if it is a darker yellow, you need to think about drinking more water. If it is a syrupy or brown colour, you may be suffering from severe dehydration, or even worse, liver disease. Make sure you drink plenty more water and if a darker colour persists, see a healthcare professional.

    It is a common mistake to overlook the importance of drinking enough water to obtain optimal hydration. Older people in particular tend to lose some of their sense of thirst due to the ageing process.

    If you feel you may be suffering from some of the ill effects of dehydration, make a point of increasing your fluid intake. You may notice your overall performance and mental capacity will increase and you will feel much better overall.


    Try to keep a bottle of water with you at all times. This way, you can keep track of how much you are drinking. Bored of water? Jazz things up and add some fruit. Lemon, lime, orange and berries all work well.

    SOS Rehydration Sachets

    Water Bottles

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or or comment on this post.

    Our team of qualified staff are here to help you.

    Written by Tanya Lim

    Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

    360 Bourke Street, Melbourne, 3000

  • Spotlight On: Iron

    Iron is necessary for health and well-being. It assists oxygen transport and storage in the body, and is part of many enzyme systems. It is crucial to the electron transport chain, and is involved in the production of ATP for cellular energy. What occurs as a result of this is the transportation of iron in haemoglobin and myoglobin to muscle cells and around the body.

    If you don't have enough iron, oxygen wouldn't be able to transfer between tissues in the body, the immune system wouldn't function as it should, and many enzymes couldn't carry out their functions.

    In order to get the required amount of iron that our body requires, our body needs to carry out some specific functions.

    Once iron gets to our small intestine, some regulations and changes are made from enzymes and chemical reactions, allowing for absorption into the blood.

    These reactions take place in every cell, and engage in the synthesis of amino acids, collagen, hormones and neurotransmitters.

    Iron sources come from either heme or non heme sources. Heme comes from animal sources, whereas non heme come from plant-based sources. Heme sources of iron are much easier for the body to absorb. Vitamin C actually assists in the absorption of iron, so it is beneficial for vegetarians to consume Vitamin C with their non heme sources of iron, enabling for a greater portion of iron to be absorbed.

    Iron Deficiency

    Iron deficiency is the most common nutrient deficiency in the world. People at risk of deficiency include:

    • Menstruating females due to lack of blood
    • Pregnant women due to increased foetal demands from pregnancy and child birth
    • Infants, teenagers and growing children due to rapid growth
    • Vegetarians, especially Vegans
    • Regular blood donors

    Signs of Deficiency

    • Unmotivated and apathetic without there being an obvious reasom
    • Anaemia
    • Weakness
    • Fatigue
    • Headaches
    • Impaired work performance and cognitive function
    • Impaired immunity
    • Pale skin
    • Concave nails
    • Inability to regulate body temperature

    Food Sources of Iron

    The best absorbed Iron is heme iron, which is only found in meat, poultry, and seafood, so if you aren't vegan or vegetarian, it's best to get your iron from these sources. For vegans and vegetarians, non heme sources of iron such as kidney beans, green lentils, tofu, chickpeas, cashew nuts, almonds, pumpkin seeds, curly parsley, raw spinach, rolled oats, dark chocolate and broccoli are decent sources, but remember to try to increase your Vitamin C intake for absorption. Because it's harder to absorb this kind of iron, it's a good idea to get regular blood tests to make sure you aren't getting deficient in this vital mineral.

    Floradix is a great supplement to take.

    If you are unsure about anything you have read in this article, please do not hesitate to contact us on (03) 9670 1346 or or comment on this post.

    Our team of qualified staff are here to help you.

    Written by Tanya Lim

    Medical Herbalist & Nutritionist at Evelyn Faye Nutrition

    360 Bourke Street, Melbourne, 3000

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