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A delicious sweet treat that is packed with protein! These protein balls are the perfect on the go snack or a small pre workout bite that help to energise you without it being too heavy on your stomach. An absolute game changer to combat those sweet tooth cravings.
- 1 cup (roughly 225g) of soft pitted dates.
- 1 cup (roughly 100g) of raw cashew nuts.
- 3/4 cup (roughly 60-70g) of unsweetened fine shredded coconut.
- 1/8 tsp of sea salt (this is optional but does enhance the flavour).
- 1 scoop of your favourite Vanilla protein powder. Our favourite is White Wolf Vegan Protein in Vanilla.
- Add all of your ingredients to a food processor (or Nutra Bullet). Blend.
- Ensure your mixture if thick enough to roll into balls (If your mixture feels a little dry, add a little bit of almond milk and continue to mix).
- Use your hand to roll the mixture into roughly 10-15 balls (depending on your size preference).
- Let it set in the fridge for 2 hours.
All ingredients can be found at Mr Vitamins. Simply click the links below to purchase.
The average Australian diet lacks foods that are rich in micronutrients.
A Picture of Health SuperGreens contain organic micro-algae, spirulina and chlorella - which are all an excellent source of vitamins A, C, E, B, Iron, Magnesium, Zinc and Omega-3. Try this delicious green smoothie for a boost of SuperGreens!
What you'll need:
3/4 cup frozen mango
1/2 cup pineapple
1 cup coconut water
1/2 cup baby spinach
1 tsp hemp seeds (to sprinkle on top)
Combine all ingredients in a blender, sprinkle with hemp seeds and enjoy!
View the full range and shop online 24/7 mrvitamins.com
Recipe by Bec van den Elzen - Nutritionist
- Hair becomes dull, dry, frizzy and coarse
- Skin becomes dry and tight, and if especially bad, can lead to flaking, cracking, itching and inflammation
- Nails become weak, split and break easily
4 Important Building blocks for healthy hair, skin and nailsStrong healthy hair, smooth glowing skin and strong nails are all made up of healthy connective tissue derived from proteins; collagen provides strength and firmness, elastin provides elasticity and flexibility while keratin provides structural support for hair, skin and nails.
- Biotinbelongs to the vitamin B family (vitamin B7) and helps build up keratin levels in the skin, hair and nails. A biotin deficiency may lead to a dry scalp, hair loss, dermatitis, eczema and dry, flaky skin or brittle nails. Biotin helps normalise your body’s oil secretions.
- Collagenis the body’s most abundant protein that attracts and binds water to keep your skin ‘plumped up’ and hydrated for firmer, healthier looking skin and to strengthen hair, skin and nails. Collagen can help to replenish lost or declining levels of collagen.
- Omega-3’s keep your skin hydrated and ‘plumped-up’ improving the tone and flexibility of your skin; particularly important if you have dry, flaking or rough skin.
- Silica is an important trace mineral found in abundance in hair, skin and nails and is essential for keratin production and cross-linking of collagen. Keratin and collagen support the strength, integrity and elasticity of hair, skin and nails.
Top 4 lifestyle tips for healthy hair, skin and nails
- Drink plenty of water to maintain healthy hydration
- Eat a variety of good quality, protein rich foods
- Include lots of fresh fruits & vegetables in your diet
- Enjoy moderate exercise to get your circulation going
More lifestyle suggestions for healthy hair, skin and nails
- Apply sunscreen & lip balm when enjoying the great outdoors
- Try and avoid going from one weather extreme to another
- Use natural, chemical free beauty & personal products – look for more oil based products during winter to help provide a protective barrier leaving your skin more moisturised
- Exfoliate to remove dry, flaking skin to improve activity of moisturisers
Herbs of Gold Products for healthy hair, skin and nailsshop online for these great Herbs of Gold products above
There are so many ways to support your immune system naturally, and some of the simplest are directly through your diet and lifestyle.
Here are five simple ways to support your immunity.
Drink plenty of water to help assist with cell replenishment, nutrient absorption and the flushing of toxins. A dehydrated body can become sluggish, leaving it open to infection.
Increase the colours on your plate. You want your plate to reflect a rainbow. The brighter and more colourful your plate is, the more nutrients and benefits you will gain from your meals. Yellow, green, red, orange, purple… the list goes on! Stack them up on your plate and enjoy daily.
Add in citrus fruits. Vitamin C is like gold at the moment. Easily boost your immunity by adding citrus fruits such as lemon, lime, and orange to your daily routine to help reach your recommended daily intake (RDI). Below is a quick and easy immune-boosting tonic you can make at home for relatively next to nothing that the whole family can enjoy!
Exercising regularly is not only important for general health and wellbeing, but it also helps support your immune system. With gyms temporarily closed, for some this may prove difficult. But what a fantastic opportunity to get out in the fresh air and go for a walk, a run-up some stairs or kick a ball in the park with friends and family. Just remember your social distancing! Plus getting into the sunshine will help with Vitamin D status. At least 20 minutes a day is enough to help boost your intake.
Getting enough sleep is often overlooked by many but can have a larger impact on your health than you may think. Getting 7-8 hours per night allows your body to rest and recover, in turn leading to better immune function in the long run.
Immune Boosting Wellness Shots
½ cup of fresh turmeric root, rinsed and chopped
¾ cup of fresh ginger root, rinsed and chopped
4 cups of filtered water or coconut water
Half a lemon squeezed
Pinch of black pepper
1-2 Tbs of maple syrup to taste if using water (if you can’t handle it straight and need a little sweetness!)
Slice ginger and turmeric into thin pieces and add into the high powered blender.
Add in water or coconut water, along with the lemon and pepper and maple if using.
Blend on high speed for about 1 minute and then let stand.
Strain through a cloth into a jug or a French press.
Pour shots from here and enjoy!
Will store in an airtight jug for up to 3 days in the fridge.
Note: You can also heat up and have as a warming tea.
Below are 5 simple steps you can take to help reduce STRESS
- Breathe- Simply deepening the breath, increases the oxygen in your blood, slows down your heart rate and naturally leads to your brain releasing endorphins, which are chemicals that make you feel good and relaxed. Deep breathing is one of the best ways to reduce stress, tension and anxiety. When you breathe deeply, your body sends a signal to your brain to calm down. Practice deep breathing regularly, especially when you catch yourself taking short, shallow breaths.
- Take a good source of Kava and Passionflower- Kava is nature’s natural ‘CHILL PILL’. It comes from the islands of the South Pacific where it is socially shared as a beverage to induce pleasant mental states, reduce anxiety and promote socialising. Numerous studies have shown the benefits of kavalactones on the brain and central nervous system, helping reduce mild anxiety, stress, restlessness and sleeplessness.
- Take a walk-in nature- Immersing yourself in nature has been proven to decrease stress, depression, anxiety, blood pressure, increase concentration and improve immune function. So, get out there and let your eyes take in the beauty that nature freely offers!
- Drink water- A large percentage of Australians do not drink enough water. The average consumption of water is 1.29L a day. Adequate water intake is crucial for proper mental and physical functioning. When we don’t drink enough water, our bodies become physically stressed and we experience a reduction in performance. Make sure you are drinking up to 8-10 glasses of water a day, to encourage optimal functioning.
- Car exhaust fumes
- Cleaning products
- Heavy metals (e.g. mercury, lead, arsenic, aluminium)
- Pesticides and herbicides (found on non-organic food)
- Food additives
- Household cleaners
- BPA (found in some hard plastics)
- Phthalates and parabens (found in many beauty products – even shampoo)
- Broccoli sprouts
- Green tea
- Globe artichoke
- Grape skins and seeds
- Vitamin E
- Caffeine (in small amounts, about one cup of coffee)
- Amino acids (glycine, cysteine and taurine)
- Glutathione. Natural Medicines Database, 2016. Viewed 17 November 2016, https://naturalmedicines-therapeuticresearch-com.ezproxy.endeavour.edu.au/databases/food,-herbs-supplements/professional.aspx?productid=717
- Loguerico C, Festi D. Silybin and the liver: from basic research to clinical practice. World J Gastroenterol 2011;17(18):2288-2301.
- Hsu CY, Chan YP, Chang J. Antioxidant activity of extract from Polygonum cuspidatum. Biol Res 2007;40(1):13-21.
- Kode A, Rajendrasozhan S, Caito S, et al. Resveratrol induces glutathione synthesis by activation of Nrf2 and protects against cigarette smoke-mediated oxidative stress in human lung epithelial cells. Am J Phsiol Lung Cell Mol Physiol 2008;294(3):478-488.
- Totally non-drying and suitable for all skin types
- Removes make-up including eye make-up
- Smooths and softens for refreshed, peaceful skin
- For all skin types, best suited to maturing skin
- Gently exfoliates while smoothing the complexion
- Brightens and lifts for radiant, glowing skin
- Nourishes and hydrates, suitable for all skin types
- Certified organic beauty oil that fights free-radical damage
- 75% improvement in brightening and skin tone*
- For all skin types, particularly suited to maturing skin
- Pure plant beauty oil that boosts lacklustre skin
- Smooths the appearance of fine lines and aids skin recovery
- For all skin types, beneficial for dry skin
- Nourishes and restores skin overnight
- Rich but non-greasy, this quickly absorbs
- For all skin types, particularly suited to maturing skin
- Helps restore elasticity and suppleness while you rest
- Nourishes to help plump and smooth skin texture
Beating pollenPrevention is better than cure, always! Therefore some actions you can take to prevent the suffering include:
- Check the weather and pollen forecast before venturing outdoors, or opening windows. Protect yourself before venturing out.
- Wrap around sunglasses can limit exposure to your eyes.
- Coat your nose to minimise contact of the pollen with the lining of your nose. You can do this with a 2 or 3 ml of any vegetable oil such as almond or jojoba and add in 1 drop of Eucalyptus essential oil. Then coat the inside of your nose with this blend.
- When you have had to go out, shower before bed to remove any pollen stuck to your hair that would otherwise disrupt your sleep.
Hay fever remedies
- Maintain a dust free environment, vacuum often, update mattresses and pillows when needed.
- Use steam inhalations with essential oils twice per day to relieve build up of mucous and relieve sinus pressure. Add 3 drops of Eucalyptus essential oil to a cup of boiling water, use a towel to form a tent covering for your nose and the cup that directs the steam up your nose. Inhale the steam for 15 minutes, stop and clear your nose as needed. Doing this before bed can assist with relieving symptoms in order to improve sleep.
- Consider the following supplements to help ease symptoms:
- Nettle Tea - Nettle provides a natural antihistamine effect
- Vitamin C - Not only does it support the immune system, it may also have antihistamine effects to help reduce symptoms.
- Horseradish- traditionally used as a decongestant, combines well with the anti-inflammatory actions of garlic to provide relief.
- Omega 3 - fish oils also provide an anti-inflammatory effect to help reduce the discomfort.