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Nutrition & Supplements Blog

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

  • 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

  • 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

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