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.

 

Ingredients:

• 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. 

Method:

1. Add all of your ingredients to a food processor (or Nutra Bullet). Blend.
2. 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).
3. Use your hand to roll the mixture into roughly 10-15 balls (depending on your size preference).
4. Let it set in the fridge for 2 hours.
5. Enjoy!

 

All ingredients can be found at Mr Vitamins. Simply click the links below to purchase.

• Honest to Goodness Organic Medjool Dates 1kg
• A Picture of Health Raw Cashews 1kg
• Chef's Choice Certified Organic Shredded Coconut 200g
• Lotus Sea Salt Fine 500g
• White Wolf Nutrition Vegan Lean Protein Vanilla 30 Serves

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)

10g A Picture of Health SuperGreens

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Method:

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

The health of your hair, skin and nails is typically a good indicator of your overall health. However as soon as the heating gets switched on, it starts to have an adverse effect on your each one of these:

• 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

Everyday factors, including your nutritional status, the foods you choose, your hair and body products can all impact the health of your hair, skin and nails.

4 Important Building blocks for healthy hair, skin and nails

Strong 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.

1. 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.
2. 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.
3. 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.
4. 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

1. Drink plenty of water to maintain healthy hydration
2. Eat a variety of good quality, protein rich foods
3. Include lots of fresh fruits & vegetables in your diet
4. 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 nails

• Ultra Silica Complex
• Biotin 3mg
• Collagen Gold / Collagen
• Omega-3 Concentrate

Find out more and shop 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.

1. 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.

2. 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.

3. 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!

4. 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.

5. 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.

Modern life can be extremely stressful and it can be hard to continuously prepare nutritious and balanced meals that contain all the nutrients that your body needs for optimal health. That's where taking regular doses of vitamins and minerals can help. By ensuring that you're getting the essential viatmins that your body needs, you're not only taking care of your day-to-day health, but you're taking steps to help prevent you from developing all kinds of sicknesses. Never before has it been easier to buy the vitamins and supplements you need in Australia, especially as you can order vitamins online from our web based supplements store, Mr Vitamins. We’ve made it possible for Australians across the country to buy cheap vitamins, cheap multivitamins and cheap supplements online. Whether you're looking for water soluble vitamins, a basic multivitamin or you're looking for something more specific to treat a particular problem, you'll find we offer a great range of vitamin products from well known and respected brands, including but not limited to: • Nature's Own • Blackmores • Herbs of Gold • Nature’s Way • BSC Body Science • Thompson’s • Ostelin • Microgenics • Nutralife • Fusion Health • Amazonia Our online vitamin store is conveniently categorised to make finding what you need even easier. Under the ‘vitamins’ tab, you can narrow your search by choosing whether you need Vitamin A, B, C, D, E, K or just a general multivitamin. What's more is you'll always find a good selection of vitamins in each category. So if you're looking for vitamin C to help ward off a cold, you'll be able to choose from at least 30 different products, including water-soluble vitamin C, chewable vitamin C and vitamin C in sachets. Many of the products that we stock are only available to buy from reputable Australian health food stores, so you’ll not find a better range of vitamins at discounted prices. Plus, our expert team of qualified Nutritionists, Naturopaths, and natural health professionals at Mr Vitamins can provide you with sound healthcare advice and information regarding the broad range of vitamins that we offer.   Living in our fast paced society is stressful. Deadlines and commitments leave you time-poor and your nervous system exhausted. Balanced meals may be infrequent. Even with a perfect diet some nutrients may be missing, as most of our soils are depleted of vital nutrients. Supplementing regularly is the best way to ensure your body is receiving the vitamins, minerals and antioxidants it needs for great health and vitality.Supplements include include vitamins, minerals, fiber, fatty acids, amino acids and protein.

What is Stress? Stress is an important biological reaction of the body. It signals, that a response or an adjustment needs to be made, in order to restore homeostasis in the body. The response may be physical, mental or emotional.  Stress is a normal part of life, but when it gets out of hand, it may be detrimental to your wellbeing. There are many factors that can contribute to your experience of STRESS. Two of the most common causes of stress are caused;Externally- Your environment andInternally- Your thoughts, mental wellbeing or illness.  Either factor, creates the same biological reaction and reducing and assisting the body’s STRESS response is crucial in determining the effects stress may potentially have. 

Below are 5 simple steps you can take to help reduce STRESS

 

1. 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.
2. 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.

Passionflower works synergistically with Kava in helping enhance a relaxed state, it has soothing effects on the nervous system and helps reduce mild stress and anxiety.iThrive Nutrition’s CHILL OUT has the perfect combination of Kava and Passionflower, as well as other synergistic nutrients to help combat and reduce the effects of stress.

1. 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!
2. 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.

Sleep- Did you know that 1 in 3 Australians have issues with sleep? Sleep is as essential for good health as oxygen, food and water. Sleep is a vital biological function that plays an important role in many aspects of your health, including physical and emotional health. A good night’s sleep not only allows you to feel better during the day, it is also vital for your general health and wellbeing. Make sure you are getting between 7-9 hours of restful sleep a night.

Detoxing - we’ve all heard of it, we’re all told we should be doing it, but what actually IS it? And how do we go about detoxing anyway? The good news is, you don’t need a fad diet or tea to help you out with this one. The body has a wonderful detoxification system called the liver, which processes toxins through two pathways, to make them safe and able to be excreted by the body. Of course, all our body systems need a helping hand every now and again, especially if, like so many of us, we indulge a little too much sometimes! Luckily, there are a few key nutrients, herbs and vegetables that we can add to our diets, or supplement routines, to support the liver and ensure those nasty toxins are being excreted before they do too much damage. Types of toxin Toxins can come from a wide variety of sources. There are the obvious ones, like cigarette smoke and alcohol, but toxins can also come from some unexpected sources. Some are even made by our bodies, like the free radicals, or reactive oxygen species (ROS), which are a byproduct of our metabolism. This seems traitorous – why would our bodies make something that harms us? – but the liver is set up to deal with these, and as long as our livers are functioning properly (and we’re not overloading them with work) there is little threat. Other toxins and sources of toxins are:

• 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
• Radiation
• BPA (found in some hard plastics)
• Phthalates and parabens (found in many beauty products – even shampoo)

Many of these are in the air we breathe, food we eat and water we drink – it’s impossible to avoid them entirely unless you live in a sterile bubble (and let’s face it, that doesn’t sound much fun!), so it’s important that our livers are in tip-top shape to deal with them. Supporting your liver The most abundant and hardest working antioxidant in the body is glutathione. As well as helping rid the body of toxins, glutathione is also involved in making and repairing DNA, activating enzymes, transporting amino acids around the body and helping the immune system function.¹ Milk thistle has been used traditionally for over 2000 years to support the liver. We now have good evidence that this herb is truly effective, due to the extracts silymarin and silybin, for healing and supporting the liver.² Resveratrol is another antioxidant – you may recognise the name, this is the antioxidant found in chocolate and red wine, among other things. Resveratrol is active against ROS, and prompts the body to make glutathione.^3,4 Vitamins B2, B3 and C, alpha-lipoic acid and cysteine are all involved in making more glutathione to support the bodies antioxidant pathways. Other herbs, vegetables, vitamins and minerals which support the liver, work as antioxidants or support glutathione production include:

• Broccoli sprouts
• Green tea
• Globe artichoke
• Grape skins and seeds
• Selenium
• Vitamin E
• Caffeine (in small amounts, about one cup of coffee)
• Zinc
• Theracurmin
• Amino acids (glycine, cysteine and taurine)
• Bupleurum
• Chlorella
• Coriander
• Probiotics

While this might seem like an overwhelmingly long list, most of these can be found in a healthy diet consisting of plenty of fresh fruit and veggies, nuts and seeds, beans, whole grains and healthy fats. Try to avoid sugar, processed foods, simple carbs (like white bread and pasta) and anything deep fried while detoxing; this will help your body! For anything on this list that you might not recognise or find in your everyday foods, like chlorella and Theracurmin, ask your practitioner for a supplement for greater convenience. Speak to your Mr Vitamins practitioner for more information about detoxing and how is may benefit you. To book a consult, click here: BOOK NOW            Author: Amy Jordan, BSc(Hons)HumNut, supplied by BioCeuticals References

1. 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
2. Loguerico C, Festi D. Silybin and the liver: from basic research to clinical practice. World J Gastroenterol 2011;17(18):2288-2301.
3. Hsu CY, Chan YP, Chang J. Antioxidant activity of extract from Polygonum cuspidatum. Biol Res 2007;40(1):13-21.
4. 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.

*Make sure to always read the label and use only as directed. If symptoms persist, see your healthcare practitioner.

Taking time for yourself isn’t always easy. Starting and maintaining a skincare regimen can help create a little ritual in your day, just for you. If you are burning the candle at both ends this can impact the skin’s natural process of restoration resulting in complexions looking dull and lacklustre and in turn speeding up the signs of aging. Using efficacious and sensory pleasing products for a night-time ritual helps carve out a little me-time plus gives your skin the best shot at restoration for the next day. Our skin, like our entire body, has what is known as a circadian rhythm: a certain pattern of functioning over a 24-hour period. The body systematically replenishes itself while you sleep. During this time, as natural rejuvenation process occurs, the skin is at its most receptive to accept nourishing natural actives from your skincare products. Night-time cleansing is essential for nutrients to absorb and nourish the skin. If you don’t cleanse your face before bed, not only do you leave on the grime from the day, clogging your pores, dulling the complexion and encouraging unwanted breakouts, you also miss out on essential skin nutrition. Trilogy Cream Cleanser, 200ml

• Totally non-drying and suitable for all skin types
• Removes make-up including eye make-up
• Smooths and softens for refreshed, peaceful skin

Trilogy Age-Proof Active Enzyme Cleansing Cream, 200ml

• For all skin types, best suited to maturing skin
• Gently exfoliates while smoothing the complexion
• Brightens and lifts for radiant, glowing skin

For the ultimate in evening restoration and relaxation, a super-fine and lightweight dry facial oil can help promote circulation through massage plus deliver skin essentials lost during the busyness of the day. Pure plant oils truly do wonders for skin radiance, overall health and smoothness. Trilogy Rosehip Oil Antioxidant+, 30ml

• Nourishes and hydrates, suitable for all skin types
• Certified organic beauty oil that fights free-radical damage
• 75% improvement in brightening and skin tone*

Trilogy Age-Proof CoQ10 Booster Treatment, 20ml

• 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

Smoothing in a rich and luscious night cream at the end of the day finishes off your 3-minute ritual. These often cooling products can act a little like a cold cream, helping lock-in and deliver serious hydration. Designed to be heavier than a day cream, these feel like the blanket you pull up to your chin and as you settle in for sleep. Trilogy Rosapene™ Night Cream, 60ml

• For all skin types, beneficial for dry skin
• Nourishes and restores skin overnight
• Rich but non-greasy, this quickly absorbs

Trilogy Age-Proof Replenishing Night Cream, 60ml

• 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

*Results obtained by expert clinician’s assessment. Twice daily use on 12 subjects over 8 weeks. Individual results may vary.

Spring can be such a lovely time of year, ..except if you suffer from hay fever!   Runny noses, headaches, constant sneezing, itchy and watery eyes can seem never ending at this time of year.  Pollens and airborne plant allergens are at their peak in Spring, making it the worse season for hay fever sufferers.  But it can occur at other times of the year due to other allergens such as animal hair and dust mites.  The severity of symptoms of hay fever can be enough to lead to tiredness and irritability, and even insomnia. 

Beating pollen

Prevention 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. 

  If you need further help with sleep or allergic reactions, please book an appointment with any of our qualified and experienced team of practitioners in the Mr Vitamins Welling Being Clinic.