Elza Bevilacqua | Writer
Elza Bevilacqua
Phone: +61 406 754 443
Reviews
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22.01.2022 Well done Victoria! You made the international socials (again)
22.01.2022 I guess I took my own recommendations of increasing collagen intake a little too serious . Increased relevant amino acids (such as the ones found in collagen from bovine ) and improved circulation (in this case I ref to nitrate found in beetroot extract - Boost body glue @gevityrx ) are crucial for recovery, especially when we are talking about connective tissue. . Either way, shoulder is grea! First 48 hrs using my right arm for the fi...rst time in 2 months couldn’t have gone smoother! . Thanks to my support team, and to amazing nourishing foods like @gevityrx body glue . . . . #binebroth #recovery #health #carbohydrate #nutrition #nutricao #australia #goldcoast #naturopathy #nitrate #collagen #smart #performance #guthealth #muscle #injury #fat #zerocarbs #inflammation #elzabevilacqua See more
20.01.2022 Exciting new article published on Monday talking about how to populate your gut bacteria for better health. Although the article does not have any reference list, please let me know if you want it (I have it here with me and SUPER happy to share). . Last but not least, you will also learn some little secrets about superfoods like fermented miso, wakame flakes and bone broth - all included in @gevityrx Populate body glue! . Happy reading (li...nk on my bio) . . . #digestion #intestine #guthealth #gut #bonebroth #nutrition #nutricao #health #food #microbion #bacteria #carbs #keto #health #nutrition #nutricao #australia #goldcoast #naturopathy #smart #performance #bacteria #gitmicrobion #miso #elzabevilacqua See more
20.01.2022 Minerals are divided into two major classes: micro and macro minerals (trace and ultrace elements). Over the next few days (maybe a week) I will release a post about each one of these macrominerals (great series to save and share). . Macrominerals are responsible for regulating osmotic balance, providing high energy gradients for transport (membrane), and form the matrix of our skeleton. . Interactions in between this macrominerals are gene...rally competitive during absorption in the intestine, and utilisation in the tissue. . Indirect interactions occur when one of the minerals is involved in the metabolism of the other mineral, that normally causes imbalance -> toxicity (too much) or deficiency. . What are the major macronutrients: Sodium, Phosphorus, Magnesium, Potassium and Calcium. Most electrolytes supplements do not have phosphorus (not that is necessary - most people get that from dietary source) and offer electrolytes as a ratio 1:1. Something to watch for is sugar source and content of these drinks/ powders. . Who may need to supplement with electrolytes? *Athletes or those exercising at high intensity for over 45-60minutes (especially under a heat) * If you eat very low carb (keto) * After sauna (recommended) My favourite sources of replacing electrolytes can be simply natural coconut water (nothing added to it), @seeking.health makes a great functional powder (the orange flavour is delicious), or just a salty drink eg. a serve of body glue @gevityrx or just simply 1/2 ts of good quality salt and spring/sparkling water. . . . . #hydration #water #salt #agua #sal #nutricao #nutrition #hydrolytes #coconutwater #hidrated #athlete #performance #ocean #exercise #fitness #fit #fitnessaustralia #natural #science #sodium #potassium #magnesium #important #elzabevilacqua See more
19.01.2022 Toxic Coffee Not only coffee production can the cause of toxic coffee due to the addition of chemicals - coffee can also become mouldy Organic coffee- I encourage the consumption of organic coffee because the use of harsh pesticides, chemical based fertilisers is very common! BUT organic coffee can still be mouldy coffee Mould can start on the processing of the coffee beans (if conditions are not appropriate- think hot and muggy jungle, low hygiene standards). Wh...ich brings me to another point: different countries have different standard - data suggests blended coffee is more likely to be mouldy than single origin. But let’s not forget that where your coffee comes from matters a lot! High altitude plantation have ver low levels of Oxygen, which is not ideal for mould proliferation countries like Panama and Kenya are known for their superb clean coffee! There is also handling of coffee - when you buy a blend, that coffee is more likely to have been exposed to oxygen and dirty/ contaminated factories. Single origin gets packed and sent to the whole sale or maybe straight to you! Less steps to contaminate the coffee Last but not least, coffee storage: absolutely 100% when you buy grounded coffee you are getting microorganisms with it! Not to mention an inferior taste and nutrition value product yes grounded coffee is more likely to be mouldy! Vacuum sealed packaging is superior than cans (keep that air out!) So if you are serious about mould here is a check list (in order of priority) 1. Location/ processing: single origin high altitude is always best. 2. Coffee beans over grounded coffee 3. Proper storage (keeping the air out)! Happy Tuesday!!
19.01.2022 Now a second and super important (yes there are two parts for this prevention of sarcopenia) is exercise. Compound resistance exercise focus on big muscle groups which not only have shown to improve muscle gain gaster BUT also improve bone density at a higher rate (due to larger Ca2+ deposits in the bones). Yes, os it is like a double win when you exercise. . Now a few days ago we discussed how important it is to build up Ca2+ levels before menopause for wom...en (due to a decrease in oestrogen levels). Well, muscle mass is similar, the earlier you start building up (or maintaining if you are someone who has no issue in building muscle mass), the better. . Do you need to go to the gym? NO, there are two exercises (well I added an extra one for your neurotransmitters and hormonal balance) you can do anywhere. Squats and push-ups - please do not tell me you cannot do them! . SQUATS: is the movement of sitting down and standing up, think about when you go to the toilet, then do that 10x a day, then 20 then 30 and so on! These lower body and core muscles can help stabilise other movements like walk, balance muscle strength to prevent back pain and overall help you keep functional! . PUSH-UPS: if you cannot perform a "proper" push up, try pushing yourself up and down from your bed 10x when waking up, then progress to the wall, then maybe have a go on the floor! . NO, it is never too late, and it is always ok to ask for help! Please comment or DM if you have any questions! . . . #protein #muscle #aminoacids #glycine #argigine #metabolism #sarcopenia #musculo #proteina #saude #health #elderly #recover #exercise #fitness #skin #longevity #longlife #highprotein #squats #pushups #exercise #musclemass #elzabevilacqua See more
17.01.2022 A last post on this topic, I couldn’t see this picture and not share how wrong this is . Think about until this year how many kids have been born during flu season, and not ONCE this would have been considered normal. . C section birth already deprecies babies from a whole bunch of benefits (which all relies on sharing fluids and kin contact with mother). To prove babies from that is just wrong in so many levels. Not to mention the BS visitor rules which are different... in each state, country etc . I wonder what will be the consequences of everything happening this year regarding: excessively use of antibacterial products (super hugs and bacterial resistance), lack of social interaction (social skills, depression, and most importantly brain formation in kids), lack of diversity in gut bacteria (and metabolic consequences) due to lockdowns, no time dirty in nature, fast food consumption and lack of exercise . Photo credit @kensingtonroyal (I actually got from Facebook) See more
17.01.2022 So many of my friends are pregnant or just had babies, I thought I could write up a little on breastfeeding. Breast milk impacts a baby's life for way longer than what we knew, research has now proved it's a lifelong effect! . Did you know after the initial milk "colostrum" breastmilk release also serves to regulate baby's circadian rhythm? Milk expressed at night has a different composition to morning milk. . Did you know smoking could n...egatively affect your breastmilk quality more than orally consuming certain toxic substances? Smoking affects milk quality (as it affects baby's ability to absorb nutrients from milk AND reduce nutrient density of the milk). Babies also do not have the ability to detox many substances including alcohol, caffeine, and nicotine. Amongst many, these substances affect baby's: nutrient absorption, sleep, brain development and growth. . Last but not least, two nutrients which I found enourms importance: Omega 3 fatty acids (EPA/DHA) and human milk oligosaccharides (HMO). Omega 3 fatty acids for brain development, which for years was thought important only during pregnancy. Most recent research has shown significant positive results when comparing rich EPA/DHA breastmilk vs placebo AND vs baby formula (as the absorption and composition of formula fatty acid is inferior to breast milk). . Human milk oligosaccharides (HMO) is the found abundantly in breast milk (3rd place). Its role was not understood completely until recently - it actually does not feed babies, it feeds babies gut bacteria, this nutrient dictates a baby's gut bacteria population. . Recommendations from WHO and most governments bodies is: if possible 6 months of exclusive breastmilk, followed by breastmilk and inclusion of other foods. . . #guthealth #gut #bonebroth #nutrition #nutricao #health #food #microbion #bacteria #breastmilk #baby See more
16.01.2022 A HOT break from COVID from me Chilli is a challenging herb for me (I am learning how to tolerate), but Adam loves (and a few others like Lauren who absolutely loves it). Anyway, this oil is a great addition to dishes (after cooked). If you are a pro you could also use as a vasodilator (target muscle training/ or recovery, eg. sauna). ONLY a few drops diluted in another oil (ALLERT - do not try this if you never tried chilli oil, you will hurt yourself!). KIDS and PETS shoul...d not touch this oil either! As a support to my website, I would appreciate any comments over there (to help with traffic, SEO and all that stuff) https://elzabevilacqua.com/recipes/chillioil
16.01.2022 Our next macronutrient is Calcium (Ca2+), we can consider calcium some of Magnesium best friends - they share a lot of responsibilities, and commonalities. . Here are some big points when it comes to calcium: * Food sources can be dairy, however, pasteurised dairy relies on very good stomach acid for absorption. Best sources are sardines and small oily fish WITH bones! Broccoli, cauliflower, almonds are also a great source of calcium. .... *Vitamin D levels will determine your Calcium absorption (yes vitamin D and calcium also share a lot of responsibility and biochemical pathways). Not to mention BOTH are extremely important for bone health. . *Oestrogen deficiency will affect women's ability to absorb Ca2+ - yes, that is one of the reasons why women are at higher risk of osteoporosis at that age. Hence also why women should optimise their bone density as early as possible (ideally prior to 30yo). . Growth stimulates Ca2+ absorption, growing children and pregnant women are great examples of that. . Calcium supplements? Testing is definitely recommended prior Ca2+ supplement intake. Do you think you may be deficient? Here are some approaches until you are sure: change dietary habits, check your hormones, increase exposure to sun (optimise vitamin D levels), and resistance exercise. . Always choose lifestyle prior supplementing! And always supplement under supervision of a well health educated professional . . . #himalayansalt #calcium #dairys #reishi #sleepmedicine #nutrition #naturopathy #herbalmedicine #health #metabolism #chemistry #science #performance #bone #relax #australia #goldcoast #healthyhabits #science #womenshealth #women #elzabevilacqua See more
16.01.2022 Chilli oil. In general as a spice chilli is very versatile. It’s therapeutic actions and potential health benefits are quite extensive. It’s an stimulant agent, meaning it could help with energy levels, vitality, and overall getting things going. On that I also mean chilli does help our body increase blood flow (vasodilation action, used topical) and also some evidence shows that it can mobile fat cells to be used as energy (which means it could help us burn fat for fuel). ...Let’s be aware that will depend on diet and activity levels! Chilli is also know to be a general anti microbial agent. From my understanding it does have the ability to eliminate some pathogens. I do know because it’s stimulating actions (eg increased body heat = sweat), it also helps us fight pathogens by allowing and enhancing the good old sweat it out action. . This oil is purely used on everyday cooking. If you are an expert and have higher tolerance you could try to use it topically for vasodilation action (PLEASE dilute with another oil and do not use it on genitalia or face!). Again this is for the experts in chilli . Pop questions hello, and remember to always ask your health provider for specific advice
14.01.2022 Immune system modulation at its best! optimal vitamin D activation(since butter and bone broth are the back bone of my diet - plenty cholesterol to allow that). Because let’s be clear sun activate vitamin D4 to D3, it’s active form. Exposure to sun without production means nothing! Side note, cholesterol is the main ingredient of this vitamin, hence I do not support the elimination of animal products from ANY diet! cuddles optimal and easy boost in neurotransmitter serot...onin. Bonus point if you hug your pet, animals are the best! Health does not need to be hard! Happy Thursday everyone
12.01.2022 All right beautiful people! We have been speaking about the importance of protein in a dear population to me - elderly! . Thank you so much for the response and the interest in this topic. Whether you are growing mature into that age, or you just took interest because you have loved ones already there - good on you! . I have prepared a treat for all of you guys! A special 5 recipes on my website high in protein, easy to digest but most impo...rtantly NUTRIENT DENSE! Please head over to the link on my bio and choose "high protein recipes". you will actually get access to more recipes than five! . Extra tips: * Always have a bitter tonic prior your meals to trigger digestive juices. Examples; apple cider vinegar and lime/lemon (used as salad dressing or just with some room temperature water) . Add flavour with carminative spices and herbs to help your protein digestion, turmeric, cardamom, curry and green leafy like parsley and basil . Stressless and laugh more. Head over to the website and grab your recipes guys! . . . . . #nutricao #nutrition #fitnessaustralia #natural #digestion #guthealth #gut #bonebroth # #health #food #microbion #bacteria #prevention #elzabevilacqua #protein #muscle #aminoacids #glycine #sarcopenia #musculo #proteina #saude #elderly #recover #exercise #skin #longevity #longlife #highprotein See more
11.01.2022 SAVE and SHARE with the GF THIS POST - The very best hair growth oil you will use. No nasties, and super easy to make. I have shared this oil (not the recipe yet) with so many of my friends who were struggling with hair growth and they swear by. Rosemary stimulates blood flow, more nutrients going to that area can help with the growth of new and stronger hair. . WHAT YOU NEED: 250ml of good quality olive oil (local is always best - esp if you live in Austra...lia or Europe), 25g of dried rosemary (I like to macerate my herbs with a little bit of the oil to facilitate the extraction of the goodies) and 10 drops of rosemary essential oil (EO). *Do no use coconut oil for your hair growth. Coconut is saturated fat which means creates a "coat" protection, and when you are after growth you do not want any obstruction. Olive oil has no saturated bond, and allows the rosemary therapeutic actions; vasodilation increased blood and oxygen flow to the scalp. . Heat (bain-marie) the olive oil and rosemary for 10-15 minutes (low heat, you can't burn the oil). Once it has cooled down put the content in a glass jar (honestly I make my oil in the jar I am going to keep, amber or any dark colour is better to protect the oil from UV light and oxidation). Add the EO, mix it all and say goodbye. . Every day you will give it a little shake, and check colour (do not open the jar) - for 4 -6 weeks. Once ready you will need to drain the herb pieces with a cheesecloth. This oil will last for 3-6 months (keep it away from light and heat - I keep mine in the fridge). . HOW TO USE IT? I love putting a few drops (5-10) on my scalp and massage it when I am doing a sauna. You can use it prior shower, leave it for 30-60minutes. . . #herbalmedicine #naturopathy #naturalremedy #hair #nutrition #healthyhair #herbs #nature #ervas #health #medicine #rosemary #science #elzabevilacqua See more
10.01.2022 Diversity seems to be a little secret for longevity and gut health (not that you can have one without the other ) This is one concept I keep coming across, and a major reason why I have a really big issue with any way of eating that eliminates a food group entirely. Now I’m not talking about processed stuff that gets packaged nicely and called food. I’m talking about food If you have access to my page, most likely you are part of the world who would have access to an abu...ndant choice of food. You wouldn’t necessarily be forced to eat seasonally, your local shop most likely has your needs sorted! Well does it? I have found interesting to do my shopping at the different farmer’s markets. Check what what seems to be super expensive and hard to find, ask why? See what everyone has, and ask questions... also shop in different, smaller butchers. It’s certainly not convenient because I can’t buy what I want always... but it has forced me to try new foods! Eat something different this weekend! Something that’s meant to grow where you live
09.01.2022 Lately I have been doing some serious reading on Protein (especially amino acids Arginine and Glutamin), and sodium intake. . Guess what I came across quite a few interesting things. But rather than making this post super long and long, I will keep it super quick. My findings: 1. Consuming amino acids found in collagen protein is NOT about consuming collagen. Those amino acids can actually have a much bigger role internally than just producing colla...gen to repair tissue. I am talking about producing antibodies and improving your ability to fight infections (research in early days, done in vitro - but looking very promising) . 2. WE DO NOT CONSUME ENOUGH SALT! I know some of you may have heard that before, but I thought it was worth mentioning here as I still get people telling me off because of my salt intake. Here is the thing: humans have been consuming too much sodium (man-made food preservative considered "natural"), and not enough good quality unrefined salt (eg. sea salt). Salt is responsible for many functions in our bodies including regulation of fluids, hydration levels and other functions which can affect your immune system . My conclusion, well one more reason to consume Body glue by @gevityrx. One serve of this product provides 436mg sodium from salt (roughly what I need to recover after a tough session on the bike). As a bonus, you get a full serve of your daily needs for glycine (another healing amino acid) and 1/2 of your daily serve of lycine. Full disclosure I am 100% associated with this company, and proudly write up on their products. . . . . . #digestion #liver #intestine #guthealth #gut #bonebroth #nutrition #nutricao #health #food #microbion #bacteria #protein #muscle #aminoacids #glycine #argigine #metabolism #sarcopenia #musculo #proteina #saude #fitness #skin #longevity #elzabevilacqua See more
06.01.2022 Elderly population is diverse, and it can be challenging to create general advice. They can be lassified by how functional they are: Well fit elderly (they are independent) Disabled elderly (need some assistance) Frail elderly (need assistance for basic functions, eg. shower, getting changed and housework). Elderly living at home... Elderly living in residential care . A lot of factors come into account when it comes to elderly independence, protein intake and activity levels are two of the most important factors. Why? Evidence has shown low levels of protein intake are associated with chronic loss of muscle mass (sarcopenia) for adults and the elderly. Decreased muscle mass is associated with loss of coordination, balance and higher rates of accidents. These accidents most likely result in unnecessary visits to the hospital and potentially more serious procedures such as surgeries. Well, I assume from there higher rates of further complications are pretty certain number. . Research has shown that light levels of activity during life (thing 30yo onwards), and adequate protein intake can prevent or at least dramatically reduce sarcopenia. It is also worth to mention the earlier you start the better it is, as later in life you may be "running" against time, and trying to recover loss rather than keeping existing muscle mass. . What is appropriate protein intake? Well, that depends but let's just say: 1. ~0.8-2g/kg (not hard to get from food and superfoods like bone broth) 2. Resistance training at least 2x week (think compound exercises) 3. Don't forget to have fun, and keep consistency . . . #protein #muscle #aminoacids #glycine #argigine #metabolism #sarcopenia #musculo #proteina #saude #health #elderly #agedcare #healthynana #grandmother #elzabevilacqua See more
06.01.2022 Is saturated fat good or bad for humans? Based on the latest science (2015-2020) saturated fat is finally no longer the bad guy when it comes to metabolic conditions (eg. cardiovascular disease and diabetes). But why are still so many afraid of enjoying fat from steak, or covering their vegetables in butter? Well because it is not that simple..... before we head on and go crazy with fat consumption consider the following: . 1. Some of us are truly g...enetically unlucky and carry gene mutations that change lipid profile, which means higher consumption of saturated fat (and cholesterol as normally they follow each other with animal foods) will lead to an unbalanced lipid profile, excessive inflammation and sometimes heart disease. That does not mean these people should not consume saturated fat, it just means that you may want to make sure you are metabolic healthy (e.g. not overweight and suffering from high BP, checking your inflammatory levels, cholesterol particle density and blood sugars). These guys may also benefit from consuming extra fibre to also help regulate lipid profile. 2. Not all saturated fats are equal, what I mean is: eating fat from most supermarkets meat vs grass-fed AND finished ORGANIC meat are two completely different things. To keep this post simple, if you don't have access to quality meat trim the fat and don't eat it! Fat is an endocrine organ and stores toxins, so healthy active animals have healthy fat tissue. Farmed animals DON'T. 3. Saturated fat is GREAT, but the moment you mix with refined carbs or too many carbs - the result is a catastrophic amount of calories AND confusing messages to your body on what to do with it (especially if you are currently overweight or suffer from insulin resistance/ T2DM). SOMETIMES is ok tough. . Drop questions bellow https://pubmed.ncbi.nlm.nih.gov/ See more
05.01.2022 Double click who loves pancakes for breakfast!! What if I told you you can make health and high protein pancakes FLUFFY and delicious in minutes. . Head over to the link on my bio and choose "Top three protein recipes" to score yourself healthy pancakes recipes!! .... Happy eating See more
05.01.2022 Monounsaturated fats have a single carbon-to-carbon double bond (hence name MONO), the result of its chemical structure (and amount of hydrogen) keeps monounsaturated fats liquid at room temperature. . Sources of monounsaturated fats are mainly from plant sources (no vegetable OIL, NEVER): avocado and olive oils are GREAT sources of monounsaturated fat. There are other sources I would prefer to not mention as I do not think anyone should make them part of th...eir diets (e.g. peanut and canola oil - YUK). . Although, recent research (some still question this topic though) associated some sources of POLYunsaturated fats to metabolic conditions (esp OMEGA 6 oils) - when it comes to MONOunsaturated fats there is a lot of research associating its consumption to better cardiovascular disease, better lipid profile (esp. cholesterol balance LDL/ HDL), diabetes (esp type 2 and insulin resistance), and all metabolic diseases. . Monounsaturated fats are delicate and most likely best to be consumed "raw" or cold. Avocados are one of my favourite fats not only because it is a great source of monounsaturated fats, but it is also a great source of fibre (which means satiety and great for gut health). . Questions? Drop comments below - I love questions See more
04.01.2022 Breastfeeding part two: . Carbohydrate, protein and fat are macronutrients found in breastmilk (actually just like in most food). These macronutrients, however, play a critical role in providing energy for babies development. . Protein support growth, facilitate digestion (of other nutrients), provide immune and antimicrobial factors - protection against pathogens. Protein is also the macronutrient that will change at different times of the... days, and adjust the baby's circadian rhythm . Fats will provide a great source of energy, maturation of GIT, and CNS - and it also protects against pathogens. . Carbohydrates main role is to support a healthy population in the baby's gut (HOM's from the last post). Which means, these important non-digestable carbohydrates can potentially affect the baby's immune system. . As mentioned previously breastfeeding is recommended for at least the first 6 months of life, to then be supplemented with other foods. Stay tuned as next post will be all about baby formula. . . . . #digestion #liver #intestine #guthealth #gut #bonebroth #nutrition #nutricao #health #food #microbion #bacteria #breastmilk #baby #pregnancy #healthybaby #health #milk #goldcoast #australia #guthealth #nutricao #bacteria #help #mother #elzabevilacqua See more
04.01.2022 Magnesium (Mg) is one of our macro minerals, found abundant in our body; ~60% in bones, ~ 25% in muscles, and the rest in soft tissue. There are 7 forms of magnesium that serve different purposes (for example the magnesium found in Epsom salts is different from the one you take as a supplement). . A lot of us used Mg to relax, and that’s because Mg is involved in muscle contraction (and relaxation) - eg. sometimes muscle cramps are a result of Mg deficienc...y. Mg also plays a major role in hydration, meaning when you exercise regularly and for longer than 45 minutes moderate-high intensity you should also be looking at replacing Mg with food or a supplement (let’s also include heat here is as well since we are about to hit summer). . Now should you supplement with Mg or not? It depends on so many factors: age (the older we get the more likely our need for Mg increases), diet, presence (or not) of metabolic disease (eg. those suffering from type 2 diabetes have a higher need for Mg as it’s also involved in blood sugar regulation), and activity level amongst others. . Food sources of Mg: chocolate well actually cacao (sugary chocolate actually uses up more Mg for its digestion than what you consume), most nuts (pumpkin seeds and almonds are awesome), avocados, and bananas. I personally think most people should supplement Mg solo and away from other minerals as they can be very competitive using the transporters. However, if recommended by your health practitioner there are some pretty smart combinations you can get! . Got any questions, drop them bellow . . . #digestion #banana #macrominerals #guthealth #bonebroth #nutrition #nutricao #health #food #microbion #bacteria #hydration #water #magnesium #agua #sal #nutricao #nutrition #hydrolytes #coconutwater #hidrated #athlete #performance #ocean #exercise #fitness #fit #fitnessaustralia #natural See more
03.01.2022 Passionflower could be one of the most magical herbs I have studied. It is a gentle but yet potent and super easy to use! . Traditionally it was used for pain management (especially nervous pain), better quality sleep (one of the main actions to this day is peaceful and restorative sleep), and calming. Crew I am talking about there is evidence from the 1700s of the medicinal use of this herb. . These days studies in rats and humans have sho...wn this herb to be potent against: insomnia, difficulty to stay asleep and to wake up feeling refreshed. The herb is also used to help with anxiety, a clinical trial showed patients who had anxiety attacks prior dentist appointments had significant improvement in symptoms. . An amazing therapeutic action fo this herb is effective to help addiction with nicotine (studies from 2012, and 2019). It is believed the active compound vitexin (flavonoid) is responsible for the positive results. In traditional medical systems in India, the herb is used to help reduce tolerance and dependence of morphine. How amazing is that?? . The best part, infusions (tea) can be super effective when it comes to this herb: 0.25-2gr of dried leaf in hot water (the longer you leave the more constituents you will extract - I recommended 10-20min). As I always suggest, visiting your trusted and qualified Naturopath for individual and personalised advice. . . . #herbalmedicine #naturopathy #naturalremedy #nutrition #australia #goldcoast #herbs #materiamedica #nature #ervas #health #medicine # sleep #medicinalmushrooms #reishi #sleepmedicine #nutrition #naturopathy #herbalmedicine #health #metabolism #chemistry #science #performance #calm #relax #australia #goldcoast #healthyhabits #elzabevilacqua See more
01.01.2022 Part three and final part for baby feeding series. Before I start talking about the baby formula - it is important to mention that breastfeeding also has innumerous health benefits for mothers. Many researchers have spoken about lower risk of certain cancers, and postpartum depression. Although recommendations for babies is 6 months minimum when ti comes to benefiting the mother anytime the past 4 months has actually been found to provide positive outcomes for conditions such... as cervical, and breast cancer. So the conclusion is, breastfeeding is more beneficial for mother and baby and should be the first option whenever possible. . Now when things do not work out, or if the mother for whatever reason decided it is best to formula feed her baby - what should you consider? . If the baby is under 6 months young energy consumption for growth, and those essential nutrients: fatty acids omega 3, vitamind (which is worth mentioning even some breastfed babies could potentially need supplementation as well), oligosaccharides (as mentioned in previous posts), and so on. Hence, breastmilk donation would be the second best option. . However, breastmilk donation may not be something available to all, so how to choose the best nutrition to assist your baby's growth? . Animal milk-based formula: could be the next best option, things to watch for: addition of vegetable oil (usually to replace animal fat), sugar, source of the milk (organic, grass-fed are must). Also, the addition of nutrients is essential, watch for these: EPA/DHA fatty acids (omega 3), dilution of proteins (since baby's immune system may not be ready to deal with large amounts of protein), vitamin D, some vitamin B and a few others. . Plant-based milk? It is a big no, GMO and chemically extracted milk products should not be considered suitable food for infants. I hope this you mummas. Ref on comments See more
01.01.2022 Continuing our series on elderly nutrition, focus on protein intake: as discussed in the previous post: *Decreased muscle mass and increased fat is a major issue affecting health in the elderly. *Protein-energy malnutrition (PEM) is associated with: impaired immune system, higher risks of infections, poor wound healing, anaemia, osteoporosis (due to decreased muscle strength) and higher risk of accidents. . The RDI in Australia currently ar...e: *51-70yo: MEN 64g/d and WOMEN 46g/d *70 +yo: MEN 81g/d and WOMEN 57g/d but recent research is pretty clear these RDI are not adequate as they do not meet elderly needs when it comes to preventing sarcopenia. Numbers like: 1 to 2g/d, yes you are reading right - RDIs recommended by government are not even supplying 1/2 of the protein our elderly population needs. . Other things to think about: elderly has a lower absorption of protein (due to decreased stomach acid, lower ability to chew, and overall ability to eat due to many conditions). Supplementation is quite popular for this population, I personally would love to see more of our elderly population consuming high nutrient-dense and easily absorbable proteins such as bone broth, collagen and BCAAs. . Soemthing to keep in mind: protein recommendation should be made individually as each person will metabolise this macronutrient differently. . Pop your questions below! Or just give your oldies a big hug! . . . #digestion #guthealth #gut #bonebroth #nutrition #nutricao #health #food #microbion #bacteria #protein #muscle #aminoacids #glycine #argigine #metabolism #sarcopenia #musculo #proteina #saude #health #elderly #recover #exercise #fitness #skin #longevity #longlife #highprotein See more
