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Nutrition & Supplements Blog

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

  • 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

  • Headaches & Some Natural Alternatives to Treatment

    Chronic headaches can be separated into 3 categories: tension headaches, migraine headaches, and cluster headaches. So, how can we differentiate between these types of headaches?

    Tension-type Headaches

    This is the most frequent and chronic headache. It is bilateral, frequently located in the occipital (back of the head) region, with pressing pain or pain that feels like being tightened up. Stiff shoulder and a feeling of dizziness can occur, but no vomiting or hypersensitivity to light and sound. Posture is a main cause of this kind of headache. Also looking down, stress and over-fatigue.


    Onset and intervals of migraines can have a duration of several days or weeks, but tend to only last a few days. They are often accompanied by nausea, vomiting, and hypersensitivity to light and sound in the duration of the attack. The pain can be caused by release from stress, hunger, crowdedness, excessive sleep, being in direct hot sunlight, drinking, or exercise. Lying down in a dark room can help. Migraine can occur with or without aura.

    Cluster Headaches

    Cluster headaches take place in clusters frequently at a set time. They can occur daily and in many cases can last for one to two months. The cluster period, presents with severe headache behind the eyes and is accompanied by lacrimation from the eyes and a stuffed nostril, can take place once or twice a year, or once in several years. However, when the period passes, no headaches take place. The headache often lasts for one to two hours and can be severe, after which it resolves on its own. Cluster headaches are uncommon. Cluster headache occurs with relatively characteristic symptoms. It is one of the most excruciating pains people experience, and its existence should be known.

    Suggestions for Alternative Pain Relief

    Willow Bark

    Was used by European practitioners and remains popular today for the treatment of pain, fever and inflammatory conditions. The key ingredient in willow bark- which also goes by the name Salix alba and White Willow- is Salicilin, a derivative of the active ingredient in aspirin. In addition to Willow Bark, Salicilin and Salicylic acid can be found in several fruits including cantaloupe and grapes as well as the spices thyme, paprika, cumin, dill, oregano, turmeric, and curry powder.


    When it is applied topically, it serves as a natural analgesic by blocking activity at the vanilloid receptor, which sits on pain sensory nerve endings.


    The active ingredient, gingerols, mimics the chemical structure of capsaicin to block the vanilloid receptor and reduce pain. Ginger is most frequently taken in the form of a herbal tea, however, researchers are currently exploring whether powdered forms may be more effective.


    Studies show that Omega-3s can reduce inflammation and pain, particularly those associated with chronic back ailments, osteoarthritis and other chronic pain conditions such as headaches. The key behind Omega-3s healing powers lies in its EPA and DHA content, which boost your body's levels of the chemicals that minimise inflammation and its associated pain. To increase your Omega-3 intake, add cold water fish- such as salmon, tuna and mackerel- to your diet or try a pharmaceutical-grade supplement that contains low levels of mercury and other harmful heavy metals.

    Vitamin C

    More specifically Ascorbic Acid- has some pain-relieving properties found in broccoli, black currants, citrus fruits, kale, parsley, and peppers. Vitamin C helps build collagen in the muscles to prevent injury and pain, and also has diuretic properties that flush muscles of toxins.


    Plays an integral role in over 300 body processes, one of which is pain relief. Touted most frequently as a treatment for migraines, magnesium acts as a muscle relaxant and has been shown to reduce the intensity and duration of migraines as well as reduce reliance on prescription migraine medications. Food sources include soy, nuts, seeds, and leafy green vegetables.


    Although most frequently touted as an anti-inflammatory, glucosamine has been shown to be as effective as ibuprofen at reducing pain, but with fewer side effects.

    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

  • Gluten Intolerance: What Is It?

    Gluten Intolerance

    In the past it has been believed that gluten intolerance was caused by coeliac disease and wheat allergy. However, in recent times, studies have shown that some people display symptoms of gluten intolerance but don't actually suffer from coeliac disease. This new syndrome has been named non-coeliac gluten sensitivity (NCGS). NCGS is believed to be the most common gluten related disorder. Other names that NCGS could possibly go by are gluten sensitivity, gluten hypersensitivity or non-coeliac gluten intolerance.

    The cause is poorly understood however specific gene variants have been known to be associated with NCGS.

    Symptoms of NCGS usually start after consumption of gluten, and go away once gluten is removed from the diet and relapse following gluten challenge.

    Signs and Symptoms of NCGS

    Gastrointestinal Symptoms

    • Abdominal pain
    • Diarrhoea
    • Nausea
    • Vomiting
    • Bloating
    • Excess flatulence

    Systemic Symptoms

    • Behavioural symptoms
    • Bone or joint pain
    • Muscle cramps
    • Leg numbness
    • Weight loss
    • Chronic fatigue
    • Headaches
    • "Foggy mind"
    • Eczema and/or rash

    If you expect gluten intolerance you can test this yourself by removing gluten from your diet. Try it out for a while and see if you feel better.

    Some Gluten Containing Foods to Watch Out For:

    • Wheat and wheat products (spelt, kamut, titricale)
    • Rye
    • Barley
    • Oats (although some research suggests oat consumption is ok for many people, it is actually the issue of being contaminated with wheat, barley, rye)
    • Pasta
    • Bread
    • Biscuits
    • Cakes
    • Baked goods
    • Pastries

    Other Considerations

    Wheat and other gluten-containing grains contain a protein called gliadin, which has been shown to increase zonulin production. Research on zonulin has shown an increase in intestinal permeability (also known as leaky gut) in humans and other animals.

    Many autoimmune diseases- including coeliac disease, type 1 diabetes, multiple sclerosis, rheumatoid arthritis and inflammatory bowel disease- have been identified in medical literature as being characterised by increasingly high levels of zonulin and a leaky gut.

    So the point here would be that there may be many reasons why you might want to try a gluten free diet, even if you don't suffer from coeliac disease.

    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

  • Prolonged Flu Season: How Can I Best Protect Myself?

    flu season

    Spring has sprung but beware, the flu season is not over yet. It has been reported that this year Australia is experiencing a record flu season, with 71,256 lab-confirmed cases of the flu being reported. The real number of cases is likely to be much higher, due to many cases not being tested.

    How To Protect Yourself

    Nobody is 100% protected from getting the flu, however there are some steps that you can take to help protect yourself. Make sure you are taking care of your health to ensure your immune system is functioning optimally in order to fight off chances of contracting flu.

    Here are some steps to make sure your immune system is strong:

    • Eat a balanced and healthy diet rich in fruit and vegetables
    • Get regular exercise
    • Get plenty of sleep
    • Manage stress
    • Take vitamins and minerals to strengthen and support immune function.

    Specific Nutrients for the Immune System


    Zinc is essential for all processes of the human body, as well as having a wide range of different roles in immunity. A deficiency in this trace element can severely affect the immune response.

    Vitamin C

    Studies on individuals under extreme physical stress including marathon runners and skiers showed that taking vitamin C reduced the common cold risk by half. Another group of scientists found that vitamin C use (over 500mg per day) reduced the frequency of the common cold but did not affect the duration or severity.

    Vitamin D

    Animal and human studies involving vitamin D supplementation have shown beneficial effects of vitamin D on immune function, particularly in the context of autoimmunity.

    In addition to these vitamins, herbs such as echinacea, astragalus, cat's claw and andrographis can be beneficial in strengthening your immune system and reducing the severity and length of colds and flu.

    Additional Ways to Reduce Your Chances of Getting the Flu:

    • Wash hands regularly
    • Keep surfaces clean
    • Avoid sharing cups and cutlery
    • Cover your mouth and nose when coughing or sneezing

    If you are thinking of getting a flu jab or think you are protected because you've been vaccinated, think again. A recent outbreak of influenza A in a Tasmanian nursing home affected 31 of 37 residents, despite 95% of them having had the flu vaccination.

    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

  • Product Spotlight: Nordur Sea Salt


    Nordur Sea Salt from Iceland has just arrived.


    • 100% Pure and Organically Certified
    • More trace elements than all other salts on the market due to the seaweed-rich pure Icelandic waters it is harvested from
    • 100% Sustainably Resourced
    • Free from Greenhouse Gas Omissions
    • No Industrial Processing

    But there is more....

    They also produce flavoured salts including Rhubarb, Blueberry, Smoked and Liquorice. Why? Because spice blends help elevate your cooking to another level. They are extremely versatile and can spruce up just about anything; for example soups, sandwiches, vegetables, seafood, side dishes, grills, deserts and even chips.

    In 2016, Nordur was awarded the best packaging and best product at the Paris Food Fair and was awarded best packaging at the New York Food Fair.


    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 Collins

    Owner of Evelyn Faye Nutrition

  • Healthy & Guilt-Free Coconut Pancakes

    Pancake Mixture Ingredients

    • 200g of Uncontaminated Oats
    • 40g of Lotus Almond Flour
    • 300ml of Almond Milk
    • 1 big, ripe Banana (or 2 small bananas)
    • 2 and a half tablespoons of Chia Seeds
    • 2 tablespoons of Loving Earth Coconut Sugar

    Coconut Oil or Macadamia Oil for cooking.

    Serving Ingredients

    • Melted Loving Earth Creamy Chocolate, Coconut Flakes and Raspberries; or
    • Banana, Walnuts and Maple Syrup


    In a blender, mix together the oats, almond flour, banana, chia seeds, coconut sugar and almond milk until smooth.

    Melt half a teaspoon of coconut oil in a large fry-pan on a medium heat

    Take 1/4 cup of the mixture and cook for about 4 minutes on each side.

    Then serve with your choice of toppings!


    Recipe by Leah Cohen

    Naturopath at our Bourke Street Store

  • Chocolate Peanut Smoothie Recipe



    Mix all together in a blender and enjoy!

    Add the Cacao Nibs to the top of the smoothie to create a bit of extra crunch and nutrition.


    This recipe is full of Nutrients, Gluten Free, Vegan, Paleo, and Good Fats.

    Recipe by Sahar Hajeb

    Nutritionist at our South Melbourne store

    BHSc of Nutritional Medicine.

  • Cold & Flu: What Can I Do?

    Everybody is coughing and spluttering. We are all crying out for help to fight off the nasty colds and flu's that are so prevalent this time of year.

    How Can I Avoid This?

    There are two equally great supplements that you can use to help prevent and help cure winter illnesses- Zinc and Vitamin C.

    Herbs of Gold Vitamin C 1000 plus Zinc and Bioflavonoids- a dose of four a day will provide you with 4000mg of Vitamin C and 32mg of Zinc. This means that it is a perfect product for cold and flu prevention.

    If your chest is filling up with phlegm and you are coughing, then adding something like Fusion Cough Lung Tonic to your daily supplements. It comes in both capsules and liquid and should help soothe your chest and help you cough the phlegm out.

    Maybe you are just suffering from the flu- aching, sore throat, possibly your second dose for the winter- (yes, central heating at work can be a problem) try taking Fusion Astra 8 Immune Tonic. This product comes in tablets or liquid and can help give your immune system a bit of a boost.

    Propolis can also be good to help prevent colds and flu's. Propolis and Manuka Honey together can be an effective combination as well.

    If your throat is really bugging you, Manuka Health's Manuka Honey and Propolis Suckles can be a very pleasant and helpful way to ease throat irritation.

    For a different approach, Hilbilby Cultured Food Fire Tonic could be the product for you. It contains raw Apple Cider Vinegar tincture, live with the MOTHER of vinegar. It also contains Turmeric, Horseradish, Ginger, Carrot, Celery, Garlic, Lemons, Juniper Berries, Parsley, Black Peppercorn, Oregano and Thyme. All these ingredients are brought together and made in Torquay, Victoria.

    For a range of immune issues including extreme tiredness and chronic fatigue symptoms, as well as for general prevention, an immune formula may be all you need. We highly recommend Natures Origins Immune Advanced.

    Get well quickly!

    Written by Ian Collins

    Owner of Evelyn Faye Nutrition

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