1. Weekly Tip - Folic Acid

    Following on from my last post on pre and post natal nutrition - I thought I would share some info on a very important vitamin that is needed, especially in the first 4weeks of pregnancy. Folate, folic or vitamin B9 - it goes by all three names. Folate is the natural form found in foods and folic is the synthetic form found usually in supplements and fortified foods. It is essential, meaning we must get it though our diet or supplement form.
    Folic acid has many important health benefits. But the main one which most people know about is the need for it during pregnancy. If you are thinking of having a baby I would recommend starting to take a folic acid supplement straight away. Ideally all woman of childbearing age should be supplement with 400mcg of folic acid every day regardless if they are trying for a baby or not. Folic acid can prevent neural tube defects which can happen before you even know you are pregnant (it is formed during the
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  2. Weekly Tip - Medicinal Mushrooms

    Mushrooms have a long history of use in traditional Chinese medicine. There are many different types of medicinal mushrooms available and all with different benefits. They contain powerful antioxidants, fight inflammation and can even help restore hormonal balance to name a few. It’s so easy to include them in your diet nowadays, most health stores sell capsules or powder forms. You may even find mushroom tea or hot chocolate on the menu at healthy eateries. If you are struggling to find which one is right for you - speak to Nutritionist who has experience with medical mushrooms. You can buy supplements that have a few different types of mushroom in to get a wider benefit such as FSC’s Mushroom complex. Containing 3 different types of mushrooms along with astralagus root, each with their own beneficial properties. Have a ready below to learn more about the benefits of the mushrooms found in FSC’s Mushroom Complex. Cordyceps - Which is a fungus that grows on caterpillars has been

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  3. Top 7 benefits of CoQ10

     Top 7 benefits of CoQ10


    CoQ10 is short for Coenzyme Q10 is a compound that our body produces naturally and found in some of the foods we eat. (beef, chicken, rainbow trout, sardines, mackerel, sesame seeds, pistachio nuts, broccoli, cauliflower, oranges, strawberries and eggs.) In some cases a supplement form is needed to increase levels of CoQ10 as the food only contain small amounts. 

     In its active form it goes by the name ubiquinol and it is in every cell of our body with the most concentrated forms in our heart, liver, kidneys and pancreas.


    See below for my top 7 benefits of CoQ10


    • Treat symptoms of fybromaliga - Supplementing with CoQ10 has shown to help decrease the symptoms associated with fybromaliga.


    • Required for our cells to produce ATP energy from the foods we eat.


    • Slow down ageing - supplementing
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  4. Weekly Tip - L Carnitine Benefits

    Amino acids are the building blocks for protein and make up a large part of our muscle and tissue. L-carnitine is formed from the amino acids lysine and methionine. Both of these amino acids are essential, meaning our body cannot make them so we need to make sure we are getting them though our diet or supplement form. Examples of food groups that contain L-carnitine are Dairy, meat and poultry.
    • Helps regulate blood sugar - studies have shown that L- carnitine can help improve insulin sensitivity.
    • Helps prevent muscle damage - a study done on athletes taking L- carnitine showed that those who took L-carnitine vs the placebo were found to have lower levels of the markers that indicate muscle damage.
    • Increasing exercise endurance - L-carnitine carries fatty acids into our cells mitochondria where they can be burnt and used for energy.
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  5. Weekly Tip - Olive oil what to look for when buying it

    Olive is made from the you guessed it….olives. When buying your olive oil you might be overwhelmed by the variety available. Have a read below to find out the difference between extra virgin olive oil and regular olive oil so that you can make the best decision for you and your family.
    Extra virgin olive oil - this type of unrefined olive oil is produced by cold pressing the olives and is chemical free. It’s the least processed form of olive oil and contains good amounts of vitamin E, vitamin K  and lots of antioxidants. Extra virgin olive oil has some impressive from heart health, brain function and protecting against certain types of cancer. You can cook with it at moderate temperatures, and is delicious as salad dressing.
    Olive oil - This is the cheaper version of olive oil and is often found to be a blend of virgin olive oil and refined olive oil (which is made using heat and sometimes che
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  6. Weekly Tip - Vitamin D

    Vitamin D is a fat soluble nutrient and our main source of it comes from the sun, however we can get a small amount from our diet. It’s stored in the liver and fatty tissues and plays a vital role in regulating the absorption of calcium which prevents weak and brittle bones which can lead to osteoporosis. Additionally vitamin D is important for keeping our immune system balanced.
    With the days getting shorter and the weather colder we are spending less time outside and covering up more to keep warm. This is preventing us from absorbing vitamin D from the sun. Now is a good time to introduce a vitamin D supplement to prevent a deficiency. Vitamin D deficiency can cause many different symptoms throughout the body from weakened bones, poor immune function, mood disorders such as anxiety and depression, fatigue, hormone imbalances, poor cognitive function and even making us more susceptible to certain cancers. As you can see it is a crucial n
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  7. Folic Acid benefits

    Folic acid goes by two other names - folate acid and vitamin B9. It’s a water soluble vitamin that we must get through diet or supplement form. Folate is the natural form found in foods and folic is the synthetic form found usually in supplements and fortified foods. 
    A deficiency in folate can be very bad for your health in many ways and you might find you have the following symptoms…fatigue, canker sores in your mouth, run down often and more susceptible to colds, pale skin, mental sluggishness, anemia, irritability and even slow hair growth and cause premature greying of your hair. (the good news is that if the greying of hair has been caused by a folate deficiency once you improve your levels of folate/folic acid the hair should return to it’s normal colour.)
    Folic acid has many important health benefits which I will list below.
    Healthy Pregn
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  8. Some of the Oil of Peppermint Benefits

    There have been many studies on the benefits of peppermint oil and it’s one of the most widely used essential oils. It has a long history of use, often being referred to as one of the worlds oldest medicines. It a definite must for every home!

    Have a read below of the benefits when used orally and topically.

    • Improve IBS symptoms - peppermint oil capsules when taken orally has been used as a natural remedy for treating irritable bowl syndrome (IBS). It has been shown to be effective in reducing spasms in the colon and reducing bloating.
    • Reduce headache symptoms - Rubbing a couple of drops of peppermint oil in a circular motion on your temples and back of neck can help reduce the pain caused by headaches. The oil soothes and relaxes tense muscles too.
    • Soothe itchy skin - including rashes from poison ivy, hives and bug bites. The cooling properties of peppermint oil when applied topically sooth the skin and reduces itching.
    • Helps clear u
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  9. Weekly Tip - 3 ways to increase your iron intake

    Iron is an essential mineral that is vital to our health. Because it’s essential we need to make sure we are including iron rich food in our diets. Iron is mainly found in our red blood cells and plays a crucial role in the formation of haemoglobin which is the primary transporter for oxygen from our lungs to our body tissue. Men can store up to 3 years worth of iron in their body, but woman can only store 1 year supply of iron.

    To increase your iron intake

    1. Eat food which contains vitamin C alongside your iron rich food. Studies have shown vitamin C to help increase the absorption of iron.
    2. Take an iron supplement - ideally one that contains vitamin C to increase the absorption. Remember to always speak to your doctor before taking a new supplement. Getting a simple blood test to see if you require an iron supplement is important.
    3. Make sure you are regularly eating iron rich foods. Examples include meat poultry, dark leafy greens and fortified c
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  10. Aloe Vera

    Aloe vera is perennial succulent plant that originates from Northern Africa. There are over 400 different aloe species that can be found around the world with aloe vera being the commonly used for medicinal purposes which dates back hundreds of years. If you walk into any health store today you will find it in many different forms, from gels, lotions, tablets to refreshing drinks.

    Aloe vera is made up of fleshy green leaves that contain a ‘gel’ which is  what will come to mind for most when they think of the plant. The gel contains antioxidants, antiviral, anti fungal, anti inflammatories and antibacterial properties. Interestingly aloe vera contains 20 amino acids, including 8 out of the 9 essential amino acids.

    Aloe vera is most commonly know for its use in wound healing and sunburn, but it has quite a few benefits when taken as a supplement or drink.

    When taken internally aloe vera can help with the below.

    Relieve constipation

    Aloe ver

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