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Posts in the ‘Nutrition’ Category

3 Powerful supplements to boost your immune system

supplements to boost your immune systemPoor dietary habits, stress, busy life style, and cold freezing weather can wreak havoc on your immune system. The role of some supplements in order to improve our immune system is undeniable and can be very beneficial.

Although, there are many supplements available these days in the market to boost our immune system, nevertheless, most of us do not know much about 3 powerful supplements to boost your immune system, such as, Echinacea, Allicin, and Vitamin C.

Echinacea supplements

EchinaceaA lot has been written, proposed, and praised for Echinacea benefits to strengthen immune system; some people absolutely believe in its magical properties to fight off cold and flu symptoms.

Numerous research studies concluded that Echinacea definitely fights inflammation, bacterial infection, and viral infection. This herb stimulates certain white cells which is beneficial for the immune system as well as lymphatic system

Summarized that Echinacea
Some studies also summarized that Echinacea is really useful for allergies; studies also showed that Echinacea extracts supplements were effective in preventing symptoms of the common cold compared to a placebo.

Phytochemical contents of Echinacea

PhytochemicalAlpha-pinene, apigenin, arabigoglactan, beta-carotene, beta sitosterol, betaine, borneol, caffeic acid, caryophyllene, chlorongenic acid, cichoric acid, cynarin, echinacoside, ferulic acid kaempferol, luteolin, quercetin, rutin, stigmasterol, vanillin, and verbascoside.




Nutrients contents of Echinacea

NutrientsEchinacea comprised of Calcium, iron, magnesium, manganese, phosphorous, potassium, selenium, and zinc; vitamins A, E B1, B2, B3, and C.






PrecautionsDo not take longer than three weeks at a time; also should not be used by people who are allergic to ragweed. If you are pregnant, contact your health provide before taking Echinacea supplement.


A standard dose of Echinacea is 2000 to 3000 mg of crude extract, 6 to 9 milliliter of pressed juice, or 0.75 to 1.5 milliliter of tincture per day.

Garlic and Allicin supplements

Allicin is an oily substance found in the garlic. Garlic which is also technically called, Allium Sativa, when it is crushed then it yields Allicin. Allicin is an organosulfur compound which is renowned for its health related benefits.

DetoxifiesIt detoxifies the body and protects against infection by enhancing immune function. It lowers the blood pressure, improves circulation, and lowers blood lipid levels; it helps stabilizing blood sugar levels and aids in the treatment of arterioscleroses, arthritis, and asthma.
Efficacy of garlic and its Allicin component prevents cancer, circulatory problems, colds, flu, digestive problems, heart disorders, insomnia, liver disease, ulcers, yeast infection, and sinusitis.

Phytochemcal contents of garlic including Allicin.

PhytochemcalBeta-carotene, beta-sitosterol, caffeic acid, chlorogenic acid, diallyl-0disulfide, ferulic acid, geraniol, kaempferol, linalool, oleanolic acid, p-coumaric acid, phloroglucinol, phytic acid, quercetin, rutin, s-allyl-cysteine, saponin, sinapic acid, and stigmasterol.

Nutrient content Nutrient contents of Allium Sativa (garlic-allicin)

It constitutes calcium, folate, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, vitamins B1, B2, B3, and C.


Usually not recommended for people who take anticoagulants, as garlic and its components has blood thinning actions.


180mg of Allicin powder for couple of days to relieve cold and flu symptoms

Vitamin C supplements

Vitamin C supplementsOn a daily basis, our body utilizes antioxidant vitamins to support the immune system and fends off the unwelcome microbes and pathogens; vitamin C is one of the foremost antioxidant for this job. In recent years, vitamin C supplements gained so much popularity due to so many new discoveries regarding vitamin C effectiveness.

Vitamin C is an antioxidant that is required for at least three hundred metabolic functions in the body, including tissue growth, repair, adrenal gland function, and healthy gums. It also aids in the production of anti stress hormones and interferon which is a vital immune system protein. Moreover, vitamin C is needed for the metabolism of folic acid, tyrosine, and phenylalanine.
Some immune system cells such as phagocytes and t- cells collect more vitamin C, especially, when cold or flu bacteria or viruses attack; in order to perform their task that extra requirement of vitamin C can be replenished by vitamin C supplements. Many studies have confirmed that prophylactic intake of vitamin C can reduce the duration of the common cold symptoms.


PrecautionsStomach irritation can occur possibly leading to ulcers, if aspirin and standard vitamin C (|ascorbic acid) are taken in the large doses. If you take aspirin regularly, use an esterified form of vitamin C, and take it separately from the aspirin.
If you are pregnant, do not take more than 5, 000 milligrams of vitamin C daily. A developing infant may become dependent on this supplement and develop scurvy when deprived of the accustomed mega doses after birth. If you have a bruise or sprained muscle, temporarily cut back on vitamin C to less than 90 milligrams daily. Larger amounts may combine with iron produced by the injuries to cause more damage. Avoid using chewable vitamin C supplement, because these can damage tooth enamel.


200mg to 1000 mg during bout of common cold or for prevention

Photo of Louise and Richard founders of fitness holiday ThailandKeeping your immune system healthy and in tip top condition is important for preventing illness’s and disease. We hope our blog has been enlightening and useful. We are both passionate about staying fit and healthy and use these supplements ourselves in our holistic healing cupboard.




Photo of coconut tree

10 Coconut Oil Secrets Every Fitness Fanatic Should Know

photo for Coconut Oil Secrets blogIf there is one thing we have an abundance of here in Thailand, it is coconuts. There is so much goodness that comes from just one coconut- the water, the flesh, the oil and even the shell have an abundance of uses.
From a health perspective, coconuts should be a part of everyone’s diets, especially coconut oil, which has some really amazing health benefits. So lets have a look at our coconut oil secrets.

Healthy Fats

Even though coconut oil is a fat, it is one of the good guys that we need to have for heathy muscles and brain functioning. A medium-chain saturated fatty acid, your body will metabolise this type of fat for immediate use (and won’t make you fat- promise!).

Boosts Your Immunity

There are three immune boosting compounds in coconut oil- lauric acid, caprylic acid and capric acid. These acids are known to have properties that are antifungal, antiviral and antibacterial, meaning they can strengthen your immune system and even help to naturally heal viruses.

Improves Digestion

The fatty acids mentioned above also have super powers when it comes to treating digestive concerns such as Candida, irritable bowel syndrome or even in soothing the effects of stomach problems caused by bacteria and parasites. Adding a tablespoon of coconut oil to your smoothie might help to relieve bloating and have a positive effect on overall digestion.

Reduces Hunger

Not only do these fatty acids help with metabolism of fat, but they can also help to reduce your appetite so that you eat less calories, making coconut oil a great weight management ingredient.

Increases Metabolism

On top of its ability to suppress the appetite, coconut oil can also aid in speeding up the metabolism to burn calories more quickly. Turns out that coconut oil has thermogenic qualities, which means that it burns fats more efficiently than the same amount of calories from other fats. Help to keep your weight off by adding a tablespoon or two of coconut oil to your diet each day and increase your energy expenditure to about 120 calories per day!

High Smoke Point

Forget the olive oil for cooking and start using coconut oil, especially when making dishes at high temperatures. Coconut oil has a high smoke point of 171 degrees Celsius which means that you can heat it at very high temperatures and it won’t oxidise and cause disease-causing free radicals to be released into your food.
Look out for coconut oil brands that are neutral in taste and smell so that it doesn’t affect the flavour of your food, and always be sure to choose organic, cold-pressed varieties to get all the health benefits from using coconut oil.

Prevents Cravings

Often when we have cravings- particularly for sweets- it is because we are lacking in good quality fats. Coconut oil Photo of coconut treecan be a great solution to sugar when you want a sugary hit which will leave you feeling satisfied. Try making some coconut oil bark by mixing coconut oil with cacao powder and pouring the mixture on a tray, then leaving it in the freezer to set. Break off small pieces when you have sugar cravings and find them dissipate in an instant.

Skin and Hair Nourishment

You don’t have to consume coconut oil to get all its benefits. You can also apply it to your skin to hydrate it and in your hair to condition it completely naturally. Coconut oil can help prevent stretch marks, reduce wrinkles, and is even good for treating skin disorders such as acne, psoriasis, and eczema.

Removes Toxins and Whitens Teeth

The ancient practice of oil pulling involves swishing a tablespoon of oil in your mouth on an empty stomach for around 20 minutes every day. This action draws out toxins from your body and can improve your oral health as well as whiten your teeth. Use coconut oil in this way daily to reduce bacteria, plaque, and infections in the mouth.

Tasty (Healthy) Treats

One of the best ways to enjoy coconut oil is in delicious desserts and snacks. This tasty recipe for raw cookies not only uses coconut oil but some of the coconut’s other awesome bi-products too (and the recipe is simple and easy!).

You will need:
1 cup dry almonds
¼ cup coconut flour
¼ cup coconut palm sugar
¼ teaspoon sea salt
¼ cup coconut nectar
2 tablespoons melted coconut oil

Combine all the dry ingredients in a food processor for 30 seconds, then add the coconut nectar and oil to make a dough. Scoop teaspoonfuls of the batter onto a baking tray and press into cookie rounds. Put into the freezer until firm.

Photo of Louise and Richard founders of fitness holiday ThailandCoconuts are one of my all time favourite foods! I swear you can use them for basically anything from cooking, baking and beauty. I use the neutral non-tasting kind to bake my veggies and to fry my organic eggs in. I also add 2 teaspoons to my morning smoothie and I use it as a moisturiser all over my body! Have you ever wondered how to open a fresh coconut here is a video to help you out.

Living in Thailand at the fitness holiday we have an abundance of coconuts and feel very blessed to have easy access to so many and we definitley make use of  the coconut oil secrets! We treat our boot camps guests to fresh coconuts and they all rave about them!

If you are interested in attending our holistic fitness and health retreat then please press this link!

Stay happy and healthy Louise xxx


Fresh Start Fitness Holiday Boot Camp
The Spa Resort 165 Moo4
Chiang Mai

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