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Monthly Archives: May 2015

  • The Soup Recipe That Will Help Fight A Cold

    There is always comfort in a bowl of soup. Soup is a classic go-to when you or a family member has an illness and has been used to aid illnesses for many generations.

    This recipe is designed to use as many immune-boosting ingredients as deliciously possible. It should help treat and cold or flu. It is also great to pick up the energy levels after a tough day.

    Remember, keeping soup already prepared is an easy way to have a quick nutritious snack.


    What You Will Need

    2 cups of broth (chicken, lamb, beef or vegetarian)

    ½ teaspoon butter or olive oil

    1 small onion

    2 cloves of garlic crushed

    1 teaspoon lemon rind

    1 tablespoon lemon juice

    1 celery stalk

    1 whole bok choy

    1 cup mixed shitake, reishi mushrooms chopped.

    1 teaspoon of ginger

    ¼ teaspoon chilli



    1. Dice onion and sauté in ½ teaspoon of butter or olive oil.
    2. Crush garlic, mince ginger and slice celery and bok choy add to pot and sate for 1 minute.
    3. Chop up mushrooms and add to pot
    4. Add the broth and heat up slow to a soft boil then turn the heat down to a simmer.
    5. Add lemon rind and simmer for 10 mins
    6. Turn off heat and let it settle for 5 to 10 minutes.
    7. Plate up and serve
    8. Add lemon juice and chilli, optional to add more garlic and ginger while saving.
    9. Can also add apple cider vinegar if you have a sore throat.


    If you’re wondering how some of these ingredients will help with immunity, you can read THIS blog post on 8 Natural Foods you can eat to boost your immunity.

  • How Vitamins Help Your Immune System.

    Many vitamins and minerals are so important in preventing infection and if we do get caught out, they help reduce the severity and length of some viral and bacterial infections.

    A good balanced intake of food is so important, but sometimes our systems just need that extra help – especially when we are busy and stressed.

    Some people maintain their good health by taking vitamins all year round, others only when:

    • Feeling run down
    • Starting to feel changes in body and temperature.
    • Any muscle or bone soreness for no obvious reason
    • Sudden lethargy
    • Over training/working


    All vitamins and minerals will help the immune system to a degree, often when illness occurs the doses are increased. We’ve given a summary below on the benefits of a few vitamins.


    Vitamin C

    • Immune boosting
    • Anti-oxidant
    • Anti-viral
    • Anti-bacterial



    • Immune boosting
    • Anti-oxidant
    • Helps with cell regeneration in body
    • Very important in skin healing, acne, cuts, burns.


    Probiotics / Prebiotics

    • Planting of good bacteria
    • Feeding the good bacteria
    • Both are very important to keep gut healthy for all over health. Fight bad bacteria and virus, and are usually first line of defence in the body’s immune system.



    • Immune boost
    • Immune regulator
    • Anti-Viral
    • Anti-Bacterial
    • Increase white blood cells


    Olive Leaf

    • Immune booster for the whole family
    • Anti-inflammatory
    • Anti-viral
    • Anti-bacterial


    Feel free to ask us for help or for further information on doses of vitamins and minerals.
    We are here to help.

  • 8 Natural Foods To Boost Your Immune System

    Staying healthy whilst the people around you are sniffling and sneezing can be quite a difficult task. You can wash your hands and sanitise them until the skin comes off, but nothing can save you from catching a cold if your immune system is in need of some desperate TLC.

    What’s best way to boost your immune system? A healthy diet is extremely important in keeping our immune system on constant guard; below we have presented 8 Natural foods that will help get your immune system ready to fight (or reduce) any cold-related illnesses.


    1. Garlic

    Garlic, a food so powerful it will keep vampires away (or so they say). If not vampires, the smell usually keeps some humans away. Garlic helps us in so many ways and we believe it should be a staple in your diet during the cold months.


    • Assists with prevention and treatment of colds and flus.
    • Treatment of sore throats.
    • General wellbeing.


    What Does Garlic Do?

    Garlic feeds the good bacteria in your gut; as well as being anti-bacterial, anti-fungal and anti-viral. It also helps reduce cholesterol.


    How Can I Use It?

    • You can use garlic in your cooking, usually 2 raw cloves a day will do.
    • Don’t use garlic in your cooking? That’s okay! You can crush up the garlic, put it in 1tsp of vinegar, gargle and then swallow.
    • TIP: If you’re nervous about the taste, try mixing in some honey.
    • Now this one is different but those who don’t mind the smell of garlic can try it. Crush the garlic and put it on the bottom of your feet to draw out toxins. The sulphur in garlic is absorbed via the soles of the feet and is known to kill the bad bacteria in your blood stream.


    2. Lemons

    When life gives you lemons… you’d absolutely benefit by using them in a nice warm cup of lemon tea. These guys will leave a sour taste in your mouth but their benefits are well worth it. These yellow beauties shouldn’t be overlooked if you’re someone who has a sore throat.


    • Assists with prevention and treatment of colds and flus.
    • Treatment of sore throats.


    What Do Lemons Do?

    Lemons are rich in vitamin C, which is very important to help reduce colds and flu’s. They are anti-bacterial, antioxidant. Lemons also help detox and alkalise the body.


    How Can I Use Them? 

    • You can mix some lemon in with your water first thing in the morning. By doing this, it will help with your digestive system throughout the day. You can also have it as a tea (great if you’re already sick).
    • If you have a sore throat you can mix some lemon with honey in water and gargle.
    • If you’re feeling heroic, you could always eat the whole lemon (the good stuff is in the skin).


    3. Bone Broth

    Broth has many, many uses and has proven its self time and time again. You can make bone broth by boiling bones of healthy animals together with vegetables, herbs and spices. If you’re not already having bone broth, than we suggest you start today.


    • Promotes good gut health.
    • Assists with prevention and treatment of colds and flus.
    • Treatment of sore throats.
    • General wellbeing.
    • Aches and pains.


    What does Bone Broth do?

    Mainly focusing on gut health, Broths are incredible to assist in bringing you back to good health. If your gut is not in good condition, the amount of nutrients your body absorbs from food is reduced.
    It will boost your immune system, helping you to prevent and fight bacterial and viral infections.

    Broth also improves digestion, allergies, immune health and brain health.


     How Can I Use It?

    • There are many bone broth recipes out there, it is very simple and inexpensive to make.


    4. Turmeric

    A super-food is here to the rescue! Since turmeric is a super food, it is fantastic for all round general wellbeing. This anti-oxidant will help clear toxins from your body, helping with a speedy recovery.


    • Helps arthritis type pain.
    • Prevention and treatment of illness.
    • General all-rounder


    What Does Turmeric Do?

    Turmeric is a really good anti-inflammatory and is quite commonly used for sports injuries. It also helps with any arthritis type pain which may occur in colder months.


    How Can I Use It?

    • You can add turmeric to your food. It absorbs better with fats so it is best eaten with a meal.


    5. Mushrooms (Such as Shitake, Reishi and Corydalis)

    There is no doubt about the power of mushrooms when it comes to immune system support. Mushrooms should be easy to get in because you can get creative with these delicious immune boosters!


    • Prevention and treatment of illness.


    What Do Mushrooms Do?

    Mushrooms are immune boosters, working by increasing white blood cells, which fight viral and bacterial infections. In times of stress they increases adrenal health and increase energy. Mushrooms can help slow your aging, improve blood flow and cardiovascular health.


    How Can I Use Them?

    • Can be eaten in many varieties of food (e.g. Pasta, rice).
    • You can have some mushrooms on a piece of gluten free toast.
    • Mushrooms in soups also works well.


    6. Ginger

    First of all, Ginger tastes great! The health benefits of ginger as a powerful root vegetable are numerous. Quite useful if you’re often prone to getting a cold and you’re sick several times a year.


    • Prevention and treatment of illness.
    • Sore Throats
    • Useful for nausea caused by travel or pregnancy.
    • Chills and fever.


    What Does Ginger Do?

    Ginger increases circulation and will help with digestive health. There are two natural antibiotics found in ginger. It is known to be a powerful detoxifier and good immune booster.


    How Can I Use It?

    • For cold prone people who get several flu’s a year, try 2-3 cups of ginger tea a day as well as adding ginger to food. This will also help with sore throats.


    7. Apple Cider Vinegar (The Mother)

    Apple Cider Vinegar containing the mother will come in handy if you’ve got a sore throat or sinus infections. This one is quite close to the bottom of the list but still incredibly helpful.


    • Prevention and treatment of illness
    • Sore Throats
    • Sinus infections


    What Does Apple Cider Vinegar Do?

    Apple Cider Vinegar increases enzymes in the body to help break down food, which in turn leads to better absorption of nutrients. It will decrease bad bacteria in the gut and alkalise the body. This will also lead to an increase in energy. Apple Cider Vinegar will help break down excess mucus in the throat when mixed with garlic.


    How Can I Use It?

    • You can mix garlic with a bit of apple cider vinegar, gargle and swallow to help with sore throats and sinus infections.


    8. Coconut Water

    If you’re already sick, adding coconut water to your get well soon kit won’t disappoint. The nutrients in coconut water will help bring you back to health and keep you feeling refreshed and hydrated.


    • Treatment of illness
    • Hydration


    What Does Coconut Water Do?

    Coconut water increases electrolytes in body, so it is good for an energy lift, and will help keep the body hydrated while you are treating your cold. It is great for post illness as it is refreshing and the magnesium in Coconut Water helps reduce muscle soreness. 


    How Can I Use It?

    • Coconut water comes in easy to drink, take-home containers. Sip on it throughout the day to keep you refreshed and hydrated.


    If you have any further questions on what you can do to stay immune, please feel free to see myself or my colleagues in store or call (03) 9670 1346.


    By Ferda Susel
  • Vitamin D's Role in Management of Inflammation & Immunity.

    It's quite possible that after all the years we have been talking about Vitamin D that you are a little bit over the conversation by now. Ok so Vitamin D is important for my bones, I get it!

    It seems though that in recent times the role of Vitamin D is now expanding into the field of immunity and chronic inflammation. This is important because chronic systemic inflammation is now considered to be one of the main causative factors in disease ranging from asthma to arthritis to cardiovascular disease.

    One of the most contentious issues within research around Vitamin D is the optimal level needed for human beings. There are some who suggest 7000iu to 10000iu from all sources daily is optimal and some who suggest that this is potentially toxic.

    One of the key things that are agreed upon though is what happens when there is a deficiency. A recent study released looking into the role of Vitamin D deficiency and inflammation has taken its association with chronic illnesses to a new level. It is now possible to see a clear chain of events that leads to the triggering of inflammation on a cellular level and how low vitamin D levels play a role in this, something that up until now has remained unclear.

    Interestingly enough, when cells were studied with what was considered to be optimum Vitamin D levels, the inflammatory cascade did not seem to occur suggesting the cascade could only occur during deficiency or suboptimal levels of Vitamin D.

    It is this now clear relationship between inflammation and the immune system that further fuels the argument that Vitamin D supplementation especially during the colder months will assist in a lot more than simply preventing deficiency and strengthening bone health in the older community. It may just improve your joints, help your asthma or keep those colds at bay!

    Philip Watkins, Naturopath and Homeopath, Evelyn Faye Nutrition.

  • Green Tea and Apples Could Be Key to Chronic Disease Prevention

    One of the more fascinating aspects of scientific research over the years, especially in the field of nutrition, is how we are isolating chemical compounds within foods. Either confirming their often centuries long use, or delving deeper into their benefits so that we can apply food as medicine in a more focused fashion.

    Polyphenols, commonly found in apples and green tea, is one of those compounds that has received a lot of attention over the last few years and rightly so.

    Over the last few months, new research has come to light that the polyphenols you get from eating your daily apple or in the cup of green tea you have in the morning can block the signaling protein called VEGF. This is the same protein implicated in atherosclerosis. VEGF is crucial to a process called angiogenesis. A process drives blood vessel formation in both the cardiovascular system as well as cancer cells. Although angiogenesis is an important aspect of new cell growth, development and wound healing, preventing this from occurring could mean the difference between a tumor transitioning from a benign state to something more.

    Excitingly, this is the first piece of evidence highlighting the specific role that dietary polyphenols can have in this process, once again emphasising the important role our diet can have in our long-term health.

    In both our South Melbourne and City stores we have a great selection of organic green tea to choose from. Not only will those polyphenols generate some of the long term benefits discussed in the article, just four cups of green tea a day can provide enough of another chemical called L-Theanine to affect your brain waves to help you feel calmer and more creative.

    Philip Watkins,

    Naturopath and Homeopath, Evelyn Faye Nutrition

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