Supplement Insight~ BETA ALANINE for the endurance athlete

Beta Alanine (BA) is an amino acid which is converted by the body into Carnosine.  The benefit of increased Carnosine for endurance athletes is a buffering effect on lactic acid and therefore reduced fatigue in working muscles, especially during interval training, sprints and hill climbs.

Carnosine buffers hydrogen ions, thus lowering acidity – necessary for the balance between production and elimination of lactic acid; it accounts for up to 30% of the pH buffering capacity of the body.

 Ingestion of beta-alanine for four to eight weeks has been shown to elevate muscle Carnosine by up to 65% (Pottier 2007, Harris 2006, Hill 2007). This means the body is capable of buffering more hydrogen and eliminating more lactic acid, the end result for an athlete is an improved lactate threshold.

Beta-alanine supplements should be consumed daily (6g/day) during heavy training blocks for a minimum of four weeks. The buffering effects can be expected to slowly increase from the beginning of training, and sustained throughout the entire training block. Using this supplementation strategy to improve interval workouts or threshold training workouts is the best method to achieve a lasting physiological change that can be carried over into races.

 

At Evelyn Faye you can get BA in capsule or powder form starting from just $17… worth a try!

 

HEAVY METAL TOXICITY……..COULD YOU BE EXPOSED?

Most of us have heard about Heavy metal toxicity…..but what does this actually mean??

Everyday we are exposed to many toxicities fom our air, food,  cookware, water, agricultural  nd pharmaceutical manufacturing and heavy metals can be a part of this. These heavy metals can become toxic when they accumulate in the tissues of our body when we have been overexposed.

Our body is a wonderful thing that is constantly  work ing  for us 24 hours a day, 7 days a week trying to   maintain balance and harmony. One way it does this ,in regards to heavy metals ,by driving the heavy metals out of our blood to prevent blood poisoining, but then they get  stored in the tissues of our bodies.

Heavy metals can include: Mercury,  Lead, Aliminium, Cadmium, Copper

 

SYMPTOMS OF HEAVY METAL TOXICITY:

Lower energy levels, fatigue, weakness

• Damage to lungs, kidneys, liver or other vital organs

• Slowly progressing physical, muscular, and neurological degenerative processes

• Damaged or reduced mental and central nervous function

• Nausea and vomiting

• Numbness and tingling – neural burning or pins and needles

• Neuropathies with or without paralysis

Arthralgia and/or myalgia

• Excessive darkening of the skin (hyperpigmentation)

• Excessive formation of skin on the palms and soles (hyperkeratosis)

• Birth defects such as mental retardation and autism

• Dyslexia, hyperactivity, lack of concentration and learning disorders

• Tremors and loss of coordination

Anxiety, forgetfulness, emotional instability and insomnia

Alopecia

• Allergies

• Anaemia

• Headaches and migraines

• Growth impairment and/or osteoporosis

Loss of taste and smell

• Alterations of appetite, leading to weight loss or weight gain

 

For metal toxicity to occur, a patient must be exposed to the metal in question. Major sources of toxicity that can

contribute to the incidence of metal toxicity include

• Aluminium: is readily available for human ingestion through the use of food additives, antacids, buffered aspirin, astringents, nasal sprays, and antiperspirants; from automobile exhaust and tobacco smoke; and from using aluminium foil, aluminium cookware, cans, ceramics, and fireworks. Target organs are the central nervous system, kidney, and digestive system.

• Lead: accounts for most of the cases of paediatric heavy metal poisoning. A very soft metal, it was used in pipes, drains, and soldering materials for many years, as well as in paints. Target organs are the bones, brain, blood, kidneys, and thyroid gland.

• Mercury: continues to be used in thermometers, thermostats, dental amalgam and medicines such as mercurochrome. increased consumption of  deep sea fish such as  Marlin, Tuna, Shark, Swordfish basically fish that have lived for long time in deep sea waters. Algaecides and childhood vaccines are also potential sources. Target organs are the brain and kidneys.

• Nickel: used in steel production and found in some jewellery, dental crowns, dental braces. Target organ is the respiratory system.

Cadmium: found in soils because insecticides, fungicides, sludge, and commercial fertilisers containing cadmium are used in agriculture. Cigarettes also contain cadmium, as do dental alloys, motor oil, and car exhaust fumes. Target organs are the liver, placenta, kidneys, lungs, brain, and bones.

Copper:  drinking and using water from Copper pipes, copper cookware

 

Testing for heavy metal toxicity?

Hair tissue mineral analysis tests are available which can test for numerous different metals and there levels in your hair from the  last  2-3 months. Hair is taken from as close to the scalp as possible and musn’t be coloured/dyed for most accurate results. 

 

DIETARY and natural remedy TIPS :

Chlorella is known to be a great heavy metal binder and detoxifier. Also Spirilina, Chlorella and Coriander (also known as cilantro) help to support liver and kidney function.

Sulphar containing foods such as garlic, onion, broccoli, brussel sprouts, cabbage can help to bind to heavy metals.

Fresh juices daily can help to cleanse and detoxify as well as alkalise the sytem. Include ginger, coriander, beetroot, celery , kaleand carrot.

Eating a diet full of fresh organic fruits, vegetables and meats. Avoid processed foods.

Include herbs which help to detoxify, support liver and kidney function and cleanse the blood such as St marys thistle, Burdock and dandelion root and leaf.

Increase antioxidant rich foods such as berries, green tea, raw cacoa, acai, and antioxidant herbs such as grapeseed and olive leaf.

 

Heavy metal chelation and detoxification requires guidance with a trained professional, it is not something that you should decide to do on your own.

Talk to our  trained naturopaths at Evelyn Faye Nutrition today about our detoxification programs and heavy metal chelation therapies and make sure you are getting the right care when it comes to your health and wellbeing.

 

6 ways to improve your health during cancer treatment

Quite often those living with cancer feel powerless and stripped of control over their health… NOT TRUE!  You are perhaps more EMPOWERED to impact your wellbeing than ever before!

Here's 6 tips to improve your health before, during and after cancer treatment.

 

1. EXERCISE OUTDOORS

Both exercise and Vitamin D from the sun are important factors in maintaining a positive mindset and boosting your immune system.  Vitamin D is clinically proven to inhibit cell proliferation (growth)  We would recommend 20-30 min outdoors exercising everyday.

2. DRINK GREEN TEA

Green Tea has SO many benefits! For those on chemotherapy, Green Tea  will increase the amount of drug that is able to enter the cancer cell therefore increasing its effectiveness!  Green Tea is super high in antioxidants which, in clinical trials has resulted in fewer infections, fewer days in hospital, improved tolerance to chemotherapy treatment and improved quality of life :)  Green tea is also important to cellular energy production, therefore drinking Green Tea will improve energy, reduce pain and improve detoxification.  We recommend about 20g of green tea per day which would account to about 6 cups.

3. CUT OUT SUGAR

Studies in mice have found that low carb diets promote tumour cell  death.  This diet involves eating high amounts of protein rich foods, salads, vegetables, nuts and seeds.  Low carbohydrate diets also reduce risk of diabetes and obesity; health conditions which are linked to poorer prognosis.

 4. REDUCE YOUR STRESS

Easier said than done whilst you are going through this I am sure!  Simple ways to wind down and relax which saves energy and promotes healing may include getting a massage, having a warm bath with magnesium salts, reading and listening to music.  Include your family and loved ones in this process as they are probably stressed too!

5. REDUCE INFLAMMATION

Inflammation is the driver of pain; therefore if we shift our body into an “anti-inflammatory” state we generally feel better both mentally and physically.  Simple ways to reduce inflammation in our body includes eating more omega 3 (fish, organic red meat, raw nuts and seeds) turmeric, ginger, paw paw, pineapple, tofu, lecithin and green vegetables.  We also need to reduce inflammatory foods such as processed meats, sugar, grains (pasta, flour, rice)  Fish oil supplements can be taken safely with cancer treatment and will provide higher concentrations than what is found in foods; but please advise your oncologist.

6.      ALKALIZE

Think of your cancer like a seed in a garden, to grow it would love a carbohydrate rich and highly acidic soil; therefore we want to offer it the opposite.  We have already spoken about carbs but we also want to alkalize.  The best way to do this is to eat GREEN! 

55 everyday weightloss tips from the team at Zotrim

A great new product from Bodyscience was featured on ACA last week and has since gone crazy in our store!!  It's called "Zotrim" and contains the herbal combination of Guarana, Damiana and Yerba Mate to boost your metabolic rate and reduce appetite therebye assisting weightloss. 

Along with this product Bodyscience has put together a list of weightloss tips which you can apply to your everyday living.

Zotrim retails for $39.95 for 90 tabs or $9.95 for 180 tabs.

·         Logging calories is a great way to keep an eye on your weight loss progress #WHATISZOTRIM

·         To ensure optimal satiety, you need 2 cups of salad or vegetables at lunchtime and 2-3 cups at dinner #WHATISZOTRIM

·         Cut the milk and sugar from your coffee to slash your daily calories and maximize weight loss #WHATISZOTRIM

·         We all need time to indulge but aim to enjoy an extra 200-300 calories, not an extra 600-1000 #WHATISZOTRIM

·         The less sugar sweetened drinks you have in your diet, the better it is for weight control #WHATISZOTRIM

·         Ideally we need 2-3 hours in between our meals and snacks to maximize fat loss #WHATISZOTRIM

·         Adding a bowl of vegetable soup to your day could cut your calorie intake by as much as 125 calories in a single meal #WHATISZOTRIM

·         Always set aside an hour or two on weekends to prepare some healthy meals for the week ahead #WHATISZOTRIM

·         Training and not achieving results – try and aim to burn 100 calories for every 10 minutes of training #WHATISZOTRIM

·         The best time to train? When you are going to get up and do it! #WHATISZOTRIM

·         Love chocolate and need a calorie controlled treat – try 20g of dark chocolate. #WHATISZOTRIM

·         For weight loss, aim for just 2 slices of dense grain bread each day. #WHATISZOTRIM

·         When choosing filling foods, look for foods that contain at least 3g of dietary fibre per serve. #WHATISZOTRIM

·         Cut out soft drinks and juices from your diet and swap to soda water with some fresh lime to cut calories and sugar. #WHATISZOTRIM

·         Keep cup up vegetables handy to munch on at home so that you are not tempted to snack on extras when you get home from work #WHATISZOTRIM

·         Limit the nights you drink alcohol to a maximum of 2 nights a week #WHATISZOTRIM

·         A perfect mid-afternoon snack contains between 150-200 calories and contains 5-10g of protein #WHATISZOTRIM

·         Always carry a protein rich snack food with you – a nut bar, cheese and cracker snack pack or protein bar are all good options #WHATISZOTRIM

·         Always share dessert with a friend for the pleasure without the calorie pain! #WHATISZOTRIM

·         Swap to a spray oil to save fat grams and calories. #WHATISZOTRIM

·         Dry roast vegetables and use baking paper to sear fish to save using oil for your cooking. #WHATISZOTRIM

·         Always measure sauces and dressings and aim for just 1-2 teaspoons to control your fat and calorie intake. #WHATISZOTRIM

·         For a slight metabolism boost, add extra chilli to your meals. #WHATISZOTRIM

·         Meal times are important – aim for breakfast by 8am, lunch at 12pm and dinner by 7pm each night to optimise digestion and fat loss #WHATISZOTRIM

·         To maximize fat loss before early morning sessions you need 10-20g of carbs and 5-10g of protein #WHATISZOTRIM.

·         Never feed a sugar craving with sweet food – try and shift the palate with green tea or a savoury snack #WHATISZOTRIM

·         The best question to ask when choosing snack foods is “Will this keep me full for at least 2-3 hours? #WHATISZOTRIM

·         If you are craving sugar in the afternoon, it may be a sign that your carbohydrate intake at lunch is inadequate #WHATISZOTRIM

·         Dining out – enjoy a protein shake 1-2 hours before you head out to help regulate your appetite and prevent overeating #WHATISZOTRIM

·         When eating out avoid anything fried or that comes with batter #WHATISZOTRIM

·         The more you have to chew your food, the more calories you will burn and the better it is for your metabolism #WHATISZOTRIM

·         Get on track with your diet by cleaning out the cupboards and filling your fridge with fresh and healthy foods #WHATISZOTRIM

·         Each Sunday set aside time to make a food plan and schedule your training sessions in #WHATISZOTRIM

·         What’s for lunch? Start a lunch club at work and never find yourself without a nutritious healthy option during the day #WHATISZOTRIM

·         Have you had your carrot today? A carrot a day keeps that weight away

·         Remember that each teaspoon of sugar you add is 60kJ or a couple of kg of extra weight a year! #WHATISZOTRIM

·         Fruit juice may sound healthy but with 4 teaspoons of sugar water or vegetable juice is a much better option #WHATISZOTRIM

·         Nuts are great for you but remember, just 10 is a serve #WHATISZOTRIM

·         Alternate alcoholic drinks with sparking or soda water with a slice of lime or lemon #WHATISZOTRIM

·         Chewing gum burns an extra 10-15 calories per hour but choose sugar free varieties #WHATISZOTRIM

·         Never leave the house without a protein rich snack and a vegetable to munch on #WHATISZOTRIM

·         Tired and cannot be bothered cooking, skip the Thai in favour of sushi and save 1000kJ and 20g of fat. #WHATISZOTRIM

·         Café breakfasts – the worst choices are muesli, Turkish toast and large fruit juices #WHATISZOTRIM

·         Need to drop a couple of kg quickly and safely, swap dinner to vegetable soup for a week #WHATISZOTRIM

·         The body does not compensate for liquid calories so avoid all juice, cordial, soft drinks and energy drinks #WHATISZOTRIM

·         Enjoy your coffee? Swap to a piccolo and halve the calories #WHATISZOTRIM

·         When losing weight we need just 40-60g of fat each day #WHATISZOTRIM

·         A high salt diet can cause fluid retention so avoid soy sauce, fish sauce and adding salt to your meals #WHATISZOTRIM

·         When you are eating out, think “protein and vegetables” when making menu choices #WHATISZOTRIM

·         Learn to compensate when you have overdone things by following a big meal with a lighter soup or salad the next meal #WHATISZOTRIM

·         Out of sight, out of mind – keep treat type foods out of sight at work and at home #WHATISZOTRIM

·         Low GI carbs including grain bread and crackers, legumes and vegetables such as corn and sweet potato are the best carbs for weight loss #WHATISZOTRIM

·         Cut out one coffee a day and save up to 10g of fat and 150 calories #WHATISZOTRIM

·         Aim for 10-12 hours without food overnight to optimise fat loss and support weight control #WHATISZOTRIM

·         When checking foods labels aim for 15-20g of total carbs per serve. #WHATISZOTRIM

Weight Gain; nutrtion and supplements for building mass this winter

So much in the health industry focuses on weight loss, but what about those of you who are naturally lean like a whippet, or who dream of having a big muscular physique.  Weight gain, strangely enough is quite often more of a challenge than weight loss; especially if you hope to stay reasonably lean at the same time! 

FIRST & FOREMOST:

 FOOD!

Lucky you! You get to increase your calorie intake as food becomes your best friend.  Choose nutrient dense, high calorie foods such as nuts, seeds , eggs, wholegrain breads, pasta and rice, avocado, fish & dairy.

 

If you think your eating enough now, your probably not!!  5+ meals a day plus a protein supplement is going to be needed if gaining weight is your aim this winter.

DAILY FOOD INTAKE EXAMPLE

7am–  Super Smoothie… Mix a combination of some or all of the following:  Protein powder, flaxseed oil, oats, fruit, Maca powder, cacao powder, coconut oil, peanut butter, LSA meal, egg whites.  GET CREATIVE!

9am– Bircher muesli with raw nuts , chia seeds and  a piece of fruit

12:30– Baked Sweet Potato with red kidney beans, and mixed vegetables ,

avocado, cottage cheese and chicken or turkey breast.

3pm– Wholemeal bread with Nut spread, sliced banana and honey

Dinner– lean meat with salad including feta, walnuts, olive oil, pine nuts mixed through with Quinoa.

Before bed– Protein shake with coconut oil & 1/2 cup of Oats

Of course everyone’s meal plan will be different depending on work and training times, come and see us for a more personalised plan.

The Big NO NO’s of mass gain

· Steer clear of “stimulant” packed pre workout mixes.  These will boost your metabolism and reduce appetite thereby increasing rick of loosing muscle mass

· Don’t rely on “white” and processed foods such as pasta and rice. To get your calories.  Always choose nutritious foods!  Also avoid Saturated fats and salty foods, they contain little nutrition and will just make you put on mass in all the wrong places!

· If you want to stay lean it doesn’t mean you have to do heaps of cardio.  Cardio workouts will make it harder for you to gain muscle as they are extremely catabolic.

· Don’t eat on the run.  Sit down to enjoy your food, chew it and help your body to absorb all the nutrients

· Don’t skip meals.  We need MORE calories!!  If you skip a meal you can’t just eat a bigger serve next time as its too hard to digest.  Be organized and have food ready to go!

· Don’t be a night owl, you need a minimum 8 hours sleep a night to allow our body to rest and recover.  This is an important time for testosterone and growth hormone production so good sleep is essential to weight gain!

· NEVER train hungry!!  Nor should you be full, but training on an empty stomach will lead to muscular breakdown and fatigue.

 

HOW CAN SUPPLEMENTS HELP YOU THIS WINTER?

PROTEIN POWDERS– The main reason for taking a protein powder in conjunction to training is to aid in muscular repair so you can train at a higher intensity and more often.  For those wanting to build mass it is important to have a protein powder that contains carbohydrates as these add extra calories to the shake and also help shuttle the amino acids into the muscle cells preventing muscle breakdown.  Protein shakes should be taken after training and at least once more during the day; depending on how many other meals you are consuming.

Two products to look at would be Next Generation Mega Grow, or International Protein Extreme Mass

BRANCH CHAIN AMINO ACIDS (BCAA’S)-  These are the most important Amino Acids for muscular development.; Leucine, Iso –leucine & Valine.  Taken pre/ intra work out BCAA’s will enhance muscular development and recovery and take your growth to the next level.  BCAA’s have a watery consistency, mix them in your drink bottle and sip during training.  Again, for maximum growth they are best with carbohydrates, this can be added separately or come pre mixed.

Check out Gen-Tec’s  P2P Intra-workout; and USP lab’s Modern BCAA’s

CREATINE– Creatine supplementation can build muscle, improve strength and power and enhance anaerobic capacity.  Creatine replenishes your ATP stores.  ATP is a chemical your skeletal muscle uses for energy, therefore through Creatine supplementation you will be able to work out with heavier weights, for longer periods of time, recover quicker and... GROW!

Take a look at Black Widow TCM; Horleys Creatine Xtreeme, or Muscle Pharm’s Creatine

ARGININE– Arginine has a vaso-dilating effect which basically means you are getting improved circulation to your working muscles.  This gives you what is known as a greater “pump” but it also means your muscle is being delivered more blood (feeding it glucose, amino acids and oxygen) and more waste is being carried away.  This all results in more muscular energy and better recovery :-)

TRIBULUS– This herb has been used for centuries to increase testosterone production.  Higher testosterone levels are associated to increased energy, increased lean muscle mass and improved immunity… all important whilst training hard!  We generally recommend this to men over 35yrs, or those who have high levels of stress which may impact their normal testosterone levels.

Our best Tribulus supplement is Next Generation MegaMass Forte

There are so many supplements available, when you walk into a store it can be quite overwhelming; but that is why we are here!  Everyone has different needs, aims and training schedules so ask for our advice on what is most important for you and how it can fit into your lifestyle.

At Evelyn Faye we have a team of Sports Nutritionists and Degree Qualified Naturopaths so we can give you the best advice both on supplementation and dietary requirements