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Why carbs do not make you fat!

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Often there is a perception that carbohydrates are the enemy, it is thought that they can make you fat or prevent weight loss. Typically when people go on diets the first macronutrient to get cut is the carbohydrate. This can lead to unsustainable weight loss and yo-yo dieting. The reason why people lose so much weight when they limit carbohydrates is because for every molecule of carbohydrate there are three molecules of water, so typically you are losing water weight. New studies show that carbohydrates can be beneficial for weight loss. One study placed participants on a high carbohydrate whole-foods plant based diet (Wright, Wilson, Smith, Duncan and McHugh 2017). It was found that those who went on the high carbohydrate diet lost more weight than the group who did not. The benefits are thought to be due to the consumption of whole sources of carbohydrates (e.g. brown rice, potatoes, oats, legumes, beans); these foods are capable of balancing blood sugar levels and promoting feeling of fullness. Whole plant foods are lower in energy density but larger in volume; this means you can eat more food for fewer calories, leading to greater feeling of fullness. Typically vegetarian or vegan diets tend to be lower in calories than non-vegetarian diets (Thedford, K, & Raj, S 2011). As a result vegetarian and vegan individuals have a lower BMI than those who follow a standard Western diet (Farmer et al 2011). Funnily enough majority of their diet comes from carbohydrates, in the form of vegetables and fruits!
Carbohydrates are so necessary for life and energy. They are what fuel our energy pathways and brain function. Instead of focusing on restricting foods, aim to focus on a nutrient-dense approach to weight management. Basing your diet on whole-foods such as fruits, vegetables, starches (brown rice, potatoes, beans, legumes), nuts and seeds provides the right nutrients for your body. While you may not lose weight rapidly, weight loss may be more gradual and sustainable and is better maintained over time, not to mention your food will be more enjoyable (Berkow, Barnard, Eckart & Katcher 2010).

By Stacey Grist AKA the Plant Nutritionist

Reference:

Berkow, SE, Barnard, N, Eckart, J, & Katcher, H 2010, ‘Four therapeutic diets: adherence and acceptability’, Canadian Journal of Dietetic Practice & Research, vol. 71, no. 4, pp. 199-204. Available from: 10.3148/71.4.2010.199. [25 May 2017].

Farmer, B, Larson, BT, Fulgoni, VL, Rainville, AJ, & Liepa, GU 2011, ‘A Vegetarian Dietary Pattern as a Nutrient-Dense Approach to Weight Management: An Analysis of the National Health and Nutrition Examination Survey 1999-2004’, Journal of the American Dietetic Association, no. 6, p. 819.

Thedford, K, & Raj, S 2011, ‘Research: A Vegetarian Diet for Weight Management’, Journal of the American Dietetic Association, vol. 111, pp. 816-818. Available from: 10.1016/j.jada.2011.04.014. [25 May 2017].

Wright, N, Wilson, L, Smith, M, Duncan, B, & McHugh, P 2017, ‘The BROAD study: A randomised controlled trial using a whole food plant-based diet in the community for obesity, ischaemic heart disease or diabetes’, Nutrition & Diabetes, vol. 7, no. 3, p. e256. Available from: 10.1038/nutd.2017.3. [14 April 2017].

 

 

 

Beat winter cravings with these delicious breakfast muffins.

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Now that the weather is significantly on the chilly side, are you struggling to leave the warm confines of your bed in the morning? I know I am. Do you find that you are rushing off to work without a satisfying breakfast because you’ve pressed snooze a couple of times too many? Alternatively, do you find it’s the afternoon snack time that you haven’t had a chance to adequately prepare for and are instead reaching for a sweet comfort food to boost your energy or make you feel warm?

As winter draws in around us, particularly if your activity levels drop off, it is not unusual to start craving more refined carbohydrates, sugary foods and heavy meals to make the body feel quickly warm. Of course, these empty foods will only provide a temporary relief, before causing rebound sluggishness, depleting the body of important nutrients and creating a cycle of continual cravings.

I have recently had a request for some recipes that are free from refined sugar but delicious enough to feel like a treat. I’ll start with this amazingly delicious and nutritious breakfast muffin offering. It pretty much is your morning muesli option in muffin form. Although of course it is optimal to sit and relax and mindfully enjoy your morning meal, it is better to have something nutritious to take with you than nothing at all. This will stop you ravenously searching for a snack attack at 10am. These also work great for an afternoon tea snack as they pair beautifully with a cup of tea. Make up a batch or two on the weekend and feel sorted for the week ahead!

As always please use this as a base recipe and adjust and experiment to your heart’s content.

Ingredients

  • 1 cup of raw muesli or plain rolled oats (use millet flakes for a GF option)

    1 cup Milk (of your choice)

    2 tbsp of Apple cider vinegar

    ½ cup sunflower seeds and pumpkin seeds

  • ½ cup shredded coconut (optional)

1 tbs ground flaxseed whisked with 3 tbs water

  • 1 cup + 2 tbs oats ground into flour
  • ½ tsp bi-carb
  • 1 tsp baking powder
  • ½ cup butter or coconut oil (melted)
  • 1 banana mashed
  • 1/2 cup apple, grated.
  • 1 tsp cinnamon
  • ¼ tsp salt

Optional extras:

  • If a sweeter muffin is desired, ¼ cup of currants or sultanas or frozen berries can be added to the soaking ingredients at the start.
  • I like to warm mine up by adding plenty of ground spices – 1 tsp of mixed spiced, 1 tsp dried ginger, ½ tsp of turmeric powder and a pinch of black pepper.

Method

  1. Soak the first 5 ingredients for an hour in a large mixing bowl.
  2. Preheat oven to 180°
  3. Prepare muffin trays
  4. After the initial ingredients have finished soaking, add the mashed banana, butter/oil, grated apple, and egg and mix well.
  5. Sift the flour, bi-carb, baking powder, cinnamon and salt into the bowl, and stir until just combined.
  6. Spoon into muffin trays and bake 10 – 20 muffins until skewer comes out clean.

Muffins can be stored in an airtight container in the fridge for 5-6 days or frozen and thawed individually.

By Naabi Methé (BHSc Nat).  For more health tips, head to commongardenhealth.com

What’s with all the hype around fermented foods?

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Fermented foods are simple to make at home, generally use inexpensive ingredients, and greatly improve the nutritional intake and health outcomes of people that consume them regularly.

Long before probiotics became a buzzword, lacto-fermented (lactic acid fermented) foods were producing beneficial bacteria to aid digestion, improve nutrient absorption and support immune function throughout the world. In fact it is difficult to find a culture on Earth that does not have its own fermented delicacy, whether it is fruit, grain, vegetable, legume, dairy, fish or meat based. Hippocrates (c450 BC- c380BC) famously prescribed yogurt to his patients to cure diarrhoea and other intestinal disorders. We now know that the beneficial microorganisms or probiotics that flourish in fermented goods are largely responsible for these health benefits.

Probiotics are beneficial microorganisms or bacteria, which in the body reside in the gastrointestinal system (mouth, stomach, intestines and colon) as well as the vaginal canal. Externally, microorganisms are everywhere and consist of both beneficial bacterial species (probiotics) and pathogenic bacterial species (listeria, e.coli, salmonella etc). By ensuring regular consumption of the beneficial species and a fertile environment for them to thrive in we can ensure that the pathogenic species do not take over and cause negative health effects.

This is where fermented foods rather than probiotic supplements really come to the fore. 20-40% of selected strains of probiotics make it through the stomach into the gut, with the main obstacles being gastric acidity and the action of bile salts. Recent research shows little evidence that probiotic bacteria adhere to the mucosal walls in the intestine, so they only temporarily work on the gut before being eliminated. Fermented foods are thus a practical, simple and affordable way to regularly consume beneficial probiotic cultures.

In addition to the well-documented probiotic benefits of fermented foods, fermentation also greatly increases the digestibility and bioavailabilty (ease of absorption) of the nutrients within the ingredients making them powerhouses of antioxidant and anti-inflammatory nutrients.

Fermented vegetables also increase the amount of beneficial fibre in the diet. Dietary fibre is an important factor in many aspects of health, particularly lowering blood cholesterol levels; improving glucose metabolism (to provide sustained energy release and avoid sugar cravings); prevent constipation (by supporting appropriate gut motility); and providing a hospitable environment for endogenous (made within your body) beneficial bacterial species to thrive and outcompete pathogenic species.

Fermented foods such as sauerkraut, kimchi, miso, yoghurt, etc are now readily available at most grocery stores. However if you would like to learn how simple and easy it is to make your own, please consider booking into our next fermenting workshop at Northcote Natural Therapies on 13th June.

Your Fermenting Friend,
Naabi Methé (BHSc Nat).

Buddha Body Care Products at Northcote Natural Therapies

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Buddha Body Care is an Australian owned and Australian made company that is fueled by passion. Founded in 2012, Buddha uses uncompromisingly ethical ingredients, practices and sustainability to deliver simple yet luxurious vegan and palm oil free products beneficial for the mind, body and spirit. Their mission is to offer the very best quality skincare products that they can – an alchemical fusion of organic natural oils, essential oils, botanicals, clays and precious gifts from Mother Earth.

In an increasingly busy world, they offer products that will carry you away momentarily, offering a glimmer of simple indulgence. Suitable for everyday use for all skin types, each product is made with you in mind. They encourage you to delight in the joy of uncomplicated daily rituals and to nourish your skin in the best way possible.

Every day we have the power to create the world we wish to see – our actions have a domino effect. Buddha Body Care’s products support a world where women feel honored and cared for, where the Earth is respected and appreciated, and where all inhabitants are safe and free from harm. They make it easy for you to support this world also, offering luxury products that are affordable and sustainable.

Gently cleanse away dirt and grime with our French Clay Cleansing Bar, sooth and deeply nourish your skin with our Fabulous All Over Body Oil. Enjoy a moment of refreshing clarity with our Divine Cleansing Oil designed to clear the mind and clear the skin. Our products offer more than a daily regime, they are an experience in and of themselves.

Radiate and glow naturally. Support a positive movement. Join us in the world of Buddha Body Care.

Always:
~ Organic & Natural
~ Palm Oil Free
~ Vegan Friendly
~ Non Toxic
~ Essential Oils
~ Australian Made
~ Handmade

Check their products out here!

Providing you with vegan products you know you can trust,

NNT staff
xx

Could you improve your digestive hygiene?

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By Naabi Methé, Naturopath.

BHSc (Nat), mNHAA.

Digestive complaints are a common problem in our modern lives, and a regular topic of conversation in Naturopathic consultations. The complex and important mind-body connection that occurs during the process of eating and digesting means that when the mind is stressed or not present, the digestive process may be 30% to 40% less effective. This can contribute to digestive stress such as bloating, flatulence and bowel irregularities. So before you assume you have a dietary intolerance and contemplate forking out for expensive allergy testing, take a moment to consider your digestive hygiene. Digestive hygiene doesn’t refer to the amount of dirt in your food, but rather how much support you offer your body to digest appropriately. It is also sometimes referred to as mindful eating.

 

Did You Know?

  • Digestion starts with the brain and the 5 senses; specifically the sight, smell, taste and feel of your food.
  • Slowing down and giving yourself time to savour your food allows the body the chance to switch into the parasympathetic nervous system mode (PSNS) also known as the ‘rest and digest’ system.
  • The PSNS acts to slow the heart rate, redirects blood to the digestive organs and relaxes the sphincter muscles of the gastrointestinal tract to promote better digestion.
  • The sympathetic nervous system mode (SNS) is the system responsible for the ‘fight or flight’ response.
  • The SNS is activated by stress, worry, caffeine, being in a rush; basically anything that causes the heart rate to increase – for many people this can be a constant everyday experience.

 

Chew Well

Thorough chewing is important for the breakdown of carbohydrates, protein and fats in the mouth and helps to reduce the workload of the digestive organs. Proper chewing increases the secretion of digestive enzymes in the mouth, stomach and small intestine, and helps to absorb all the wonderful nutrients from your food.

 

Tips To Improve Your Digestion:

  • Slow down and sit when you eat.
  • Don’t eat while watching a screen (computer, TV, mobile) as it can increase your SNS response.
  • Take the time to savour the sight and smell of your food. This gives your brain the opportunity to send messages to your mouth and stomach to start producing and secreting digestive enzymes.
  • Take smaller bites and hold the food in your mouth for a couple of seconds before chewing to get you salivating.
  • Thoroughly chew each bite of food. This lessens the load on your stomach to further break down .
  • Savour the flavours in your food.

 

Eating mindfully does not mean that you have to eat in silence and solitude. By all means, enjoy your meals with family and friends and enjoy the benefits of mindful eating and better health together.

Nutrition in Pregnancy – what you need to know.

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Pregnancy is often the time where we pay the most attention to our nutrition. But what do we need to focus on?

Generally speaking, different coloured foods provide different nutrients. Eating a wide variety of fruits, vegetables, legumes, nuts, seeds, lentils, beans etc from each colour of the rainbow daily will provide the broadest range of vitamins and minerals. So look at your intake over the day/week. Did you consume something from each colour of the rainbow? If so, was there variety within each colour (i.e. today green came from spinach, tomorrow lettuce, the day after beans).

The most nutritious food is organic and fresh, not frozen or canned. It is a great idea to eat in season and where possible, grow your own. Even if you only have space for a few herbs, do it. You’ll notice the difference in taste when it is eaten as close to harvesting.

Fruit and vegetables hold more nutritional value if they are consumed raw, or cooked by lightly steaming, stir frying, or alternatively long cooking by stewing, or souping also preserves nutrient levels. During your pregnancy, you may find that your appetite for certain foods changes. If you don’t feel like eating, then ensure you have a protein rich smoothie. A smoothie is easily absorbed so even if you have the dreaded morning sickness and are throwing up, smoothies are a quick way of getting nutrition in before it decides to come back out.

Although all nutrients are important in pregnancy, some are more vital than others. Key nutrients to ensure you are consuming per day are;
Protein (soybeans, tempeh, nuts, seeds, beans, lentils, peas)
Folate (beans, lentils, chickpeas, spinach, artichoke, greens, asparagus, peas)
Vitamin B12 unreliable source from foods best to supplement (can be found in algae, fortified foods, plants/animal products exposed to B12 rich soil)
Iron (soybeans, mushrooms, beans, seasame, rice bran, amaranth, lentils, spinach, parsley, quinoa, sunflower seeds, oats, turmeric, tahini)
Calcium (soy products, sesame seeds, rhubarb, bok choy, spinach, beans, almonds, poppy seeds, cinnamon)
Essential Fatty Acids (flaxseed oil, seaweed, algae, walnuts, hemp seeds, chia seeds)
Iodine unreliable source from foods best to supplement (can be found in seaweed, cranberries, himalyan salt, iodised salt, potatoes, beans, strawberries)

Have any questions about nutrition or health? Head to my Facebook page.

In good health,

Candace Borg BHSc (Nat) BSc (Biomed)

Candace Borg is a Naturopath, Natural Fertility Educator, and HypnoBirthing Practitioner with practises in Northcote and Yarraville. She also offers Skype appointments. Candace is the owner of Northcote Natural Therapies which stocks environmental , ethical, vegan, and palm oil free health, beauty and home products   www.northcotenaturaltherapies.com

Wild Oregano Oil. Is it really the cure all?

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It seems that almost all products that are designed to improve the immune system and fight off bugs are now including wild oregano oil.   But why? What is so special about it? Why do many label it the ‘King of herbs’?

Firstly lets discuss some important facts about wild oregano. Oregano is a member of the mint family and is zesty, lemony and peppery to taste. There are over 60 plus species of oregano or oregano like plants but only a few of these actually contain medicinal properties. To be medicinal, the oregano species you are looking for is Origanum vulgare which is commonly known as European/Mediterranean Oregano or Mountain mint. The oregano that you purchase from the supermarket unfortunately is not one of the medicinal types.

The name oregano is derived from the Greek word ‘origanon’ which translates to ‘joy of mountains’.   Although oregano grows all over the world, it is best known in the Mediterranean and in North America growing wild in remote mountainous regions. It is the environment in which wild oregano grows that gives it it’s medicinal properties. The oil of wild oregano is produced using the leaves which are harvested when the plant is flowering. The leaves are then steam distilled to extract the beautiful beneficial properties that wild oregano oil is so well known for.

As with all essential oils, quality varies greatly depending on where the plant is grown, how and when it is harvested and how it is manufactured. All these variables affect the quantity of the four main chemical components in oregano oil. These chemical components are;

  • Phenols (namely carvacrol and thymol which are antioxidant and antiseptic)
  • Terpenes (pinene and terpinene which are antiseptic, antiviral, anti-inflammatory and anaesthetic)
  • Long chain alcohols (linalool and bonreol which are antiseptic and antiviral)
  • Esters (linalyl acetate and geranyl acetate which are antifungal)

Carvarol is the primary component of oregano oil being at about 60 – 70% of the chemical component of the oil. Carvarol has been proven to be a more effective antibiotic than the strongest antibiotics known to modern medicine; penicillin, streptomycin and vancomycin.   So you may be asking why medicine doesn’t just make carvarol? Well like all plants, the whole is greater than the sum of it’s parts, meaning that the synergistic combination of these four chemicals in the ratio that nature provided is more therapeutic than any of the chemical components in isolation. Carvarol in isolation is also very acidic and burns if it comes into contact with bodily tissue. This is why all therapeutic oregano oils are diluted using a carrier oil (namely olive oil).

Ok, now that we have the bland scientific part over, lets talk about why this is oil is so great! Unlike pharmaceutical antibiotics which can create mutant, antibiotic resistant bacteria, oregano oil does not do this, nor does it have any negative side effects if taken as prescribed. Oregano oil is also selective in which bugs it kills unlike antibiotics. It feeds vitamins and minerals to the good bugs that our bodies need while killing the bugs that cause illness. What a clever oil!

Wild oregano oil is rich in many nutrients namely; calcium, magnesium, zinc, iron, potassium, copper, boron, manganese, vitamin C, vitamin A, vitamin E and vitamin B3. It can be taken internally or used externally to treat numerous conditions such as;

  • infections (caused by bacteria, fungus, parasites, moulds and viruses)
  • hormonal irregularities (period pain and menopausal symptoms)
  • headaches
  • digestive disorders (indigestion, bloating, worms, constipation and diarrhoea)
  • insect bites and acts as an insect repellent
  • inflammatory conditions (such as arthritis, muscle pain, toothaches, earaches and gum disease)
  • lung and sinus disorders (sinus pain, bronchitis, croup, asthma, coughs, colds and flus)
  • skin conditions (psoriasis, acne, athletes foot, dandruff, rosacea, oily skin and varicose veins)

Oregano oil is very effective so tread carefully if you decide to take it. To use internally, start with one drop once daily and build up to one drop four times daily, in juice or mixed with agave.   Do this for no more than 15 days at a time. To use it externally dilute one drop in a teaspoon of a carrier oil (such as olive oil) and rub this mixture over the affected area or on the soles of the feet (where it can be absorbed into your bloodstream). Remember the higher the carvarol content of the oil, the more it burns so if you feel a tingle or a slight burn when you use the oil, add more carrier oil.

Amazing how one little oil can do so much! So next time you get hit with a nasty bug, reach for the oregano oil and get well sooner.

To supplement or not to supplement, that is the question

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The answer is the same whether your diet is plant based or otherwise.

Firstly, you need have blood tests to determine your nutritional levels. Go to your local doctor and ask, in addition to the routine tests (such as full blood count, electrolyte balance, thyroid, kidney and liver function), to test for Vitamin D, Zinc, Iron Studies, Magnesium, Calcium, Active B12, Folate, Fasting Cholesterol and Blood Sugar.

When you receive the results, look at how your results correspond with the “normal” reference range. If your levels lie close to the middle of the range, there is no need to supplement with this nutrient. If your levels lie outside the reference range or at an extreme end (high or low end) further investigation is advised. Such results may indicate a current or potential illness which may require vitamin supplementation.

However, the usefulness of supplements is also dependent on how deficient you are, what your diet is like and how well your body absorbs particular nutrients. These issues should be discussed with your health care professional, who can monitor your nutritional levels during period(s) of supplementation.

Without a medical illness proving otherwise, your diet should be able to provide the vitamins and minerals you require. However sometimes you may need a little boost from a supplement until your diet can maintain these optimal levels. The exception to this rule is B12 as this nutrient can be hard to come by. For more information on B12, go to B12 INFORMATION.

Generally speaking, different coloured foods provide different nutrients. Eating a wide variety of fruits, vegetables, legumes, nuts, seeds, lentils, beans etc from each colour of the rainbow daily will provide the broadest range of vitamins and minerals. The most nutritious food is organic and fresh, not frozen or canned. It holds more nutritional value if it is consumed raw, or cooked by lightly steaming, stir frying, stewing, or souping.

If you are eating a sufficient amount of nutrient rich foods and still find it hard to maintain optimal nutritional levels, it may be due to an absorption issue which should be investigated by a health care professional.

Have any questions about nutrition or health? Ask me by emailing Candace@northcotenaturaltherapies.com

Considering going vegan? Here’s what you need to know.

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We can’t open a magazine today with out seeing the word ‘diet’ flashed across the page. Once such ‘diet’ getting particular traction with celebrities is the vegan ‘diet’. So what is veganism and what do you need to know about it?

In 1944 Donald Watson coined the term vegan as a word to define a lifestyle that didn’t exploit animals for food, clothing or entertainment. He used the word vegan, as it was the beginning and end of vegetarian stating “veganism starts with vegetarianism and carries it through to its logical conclusion.”  Since then, veganism has been on the rise and it is currently estimated that 5% of the population are vegan and many more are vegetarian or have vegan meals weekly.

So what does it mean to be vegan? Being vegan is a lifestyle, not just a dietary choice. It means not consuming any animal or animal derived products. This includes meat, seafood, dairy, eggs, and also includes gelatin, animal broths, honey (yes even honey), any colourings/food additives and/or vitamins that are animal derived (click here for a complete list). Being vegan also means not wearing any animal derived clothing (silk, wool, leather, fur, feathers, reptile skins, cashmere, shoes that contain glue of animal origin) or using them in your beauty products (ingredient lists of what sneaky ingredients are actually animal derived look here and here). It also means not using products that have been tested on animals (complete list here) and not visiting places that use animals for entertainment (zoos, aquariums, theme parks like SeaWorld, circuses and petting zoos).

It all sounds too hard right? With all these requirements to be vegan, how is it on the increase? Health, the environment and animal welfare are the major reasons for the increase in veganism.

In the last 5 years, health professionals of many disciplines have started recommending the vegan diet for various health conditions. This is because the vegan diet tends to be lower in saturated fats, higher in essential nutrients and is safe in all ages (even in pregnancy). Health is also the biggest reason why people don’t stick to veganism. Sometimes when people go vegan, they find themselves eating a lot more fruit and vegetables and with this increase in fiber, they can experience ‘detoxing’ like symptoms (such as headaches, bloating and skin breakouts). If this occurs, they should contact their health care professional who will explain why this is occurring and offer them solutions to combat these symptoms (such as drinking more water, taking a probiotic or looking at food combining – i.e. what are they eating, what are they eating it with and when they are eating it). For a list of vegan friendly practitioners click here or here. These symptoms are not your body telling you it misses meat or dairy.   Instead it is your body’s way of cleansing your system of fats, hormones, antibiotics and chemicals that you didn’t realise you were consuming. As a result, the biggest side effect of veganism is weight loss.

The environment is also a large motivator for the vegan way of life. This is because animal agriculture has a greater negative impact on the environment than any other industry! A great documentary on this (with facts and figures that will blow your mind), is Cowspiracy or for a website with Australian facts head to Terrastendo.

Lastly, people go vegan for the animals. This is usually the biggest contributor to people staying vegan. Animal welfare is a huge topic (too big to discuss here) but the long and short of it lies with the fact that many people love animals and wouldn’t do anything intentionally to hurt them. They couldn’t kill an animal to eat it and once they make that realisation, they soon conclude that they can’t pay anyone to do it for them. What about all the ethically raised animals, you may ask. If you want to know if it is humane or ethical, ask yourself would you do it to your pet? For more information on how animals are treated both in Australia and overseas you may want to watch Lucent and Earthlings or visit ALV.

With a supermarket full of beautiful healthy food at our disposal, being vegan has never been easier. There are now vegan versions of everything you can imagine from chocolates to cheeses and even fast food take away (for those times you feel like an unhealthy meal).

No matter what you choose to eat, whether you are vegan, vegetarian, paleo, omnivore or otherwise, it is recommended that you have yearly blood tests to see what your nutritional levels are. Of particular importance in Australia (due to our soil quality and climate), are vitamin D, electrolytes zinc, active B12, spot iodine, folate, iron, magnesium, copper, calcium, selenium, cholesterol and blood sugar. It is also important to test your kidney, liver and thyroid function.

For more information, find me on Facebook.

 

Oils ain’t oils or are they?

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Have you ever gone to the pharmacy and found yourself staring at the great wall of supplements wondering which to choose? Do your eyes get drawn to the ones Michelle Bridges or Jennifer Hawkins tells you she takes or maybe those that have the big ‘special’ sign on them? Do you find yourself thinking, ‘any mutli will do because, all brands the same, aren’t they?’

Unfortunately quality differs greatly between brands. The forms of the nutrients and herbs, how they are manufactured and the hidden ingredients in the supplement all influence how effective the supplement will be for you.

Did you know the form of a nutrient determines how well you will absorb it and therefore how beneficial it will be for you? For example magnesium comes in many forms two of which are magnesium oxide and magnesium amino acid chelate. Magnesium oxide is considered a bowel irritant, (which is why it is found in that awful colonoscopy bowel preparation), while magnesium amino acid chelate is gentler and absorbed better.

This is also true of medicinal herbs. The quality of the soil they are grown and how they are harvested will affect their medicinal and nutritional properties. Just with forms of a nutrient, not all plants are the same. Did you know there are 9 Echinacea plants, however only two are considered medicinal? Or that Dandelion root is used for the liver while the leaf is used for the kidneys?

As with anything, how it is manufactured determines how long it will last on the ‘shelf’. Oils such as fish oils, probiotics and fat soluble vitamins (A, D & E) oxidise or go off easily. As a result, a more delicate manufacturing process is required for these supplements to ensure their shelf life stability.

If this wasn’t enough to make you question your current multi, supplements may have binders, fillers, additives, flavours and colours that can be damaging to your health long term. This is why you may have taken a supplement in the past and felt it ‘did nothing’ for you, or worse, made you feel more unwell.

So which do you choose? Unfortunately there is no hard and fast rule for which supplement is the best for everyone. Typically, the practitioner range supplements are far superior to retail brands. Supplements in powder or liquid form are absorbed better than tablets or capsules. However before you start throwing your money away on supplements you may not need, get your health assessed by your primary health care professional. They will look at your current medication (should you be on any) and tell you what is safe to take with that medication. They will also inform you of the form and amount of a nutrient you require, how long you should take it for and also which herbs compliment your current medication and health goals. For a list of health care professionals in your area who are knowledgeable on herbal medicine visit www.nhaa.org.au.

Have any questions about nutrition or health? Ask me by emailing Candace@northcotenaturaltherapies.com