Clean Lean Weight Loss

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Julie George admits she was always the girl at the back of every photo, or even better still, the one behind the camera.  She never wore a dress.  As the clothing sizes crept up, her self-esteem plummeted.  The tipping point was when size 18 felt too small and she couldn’t walk the dogs without huffing and puffing. Julie realised that her lifestyle was killing her.

Five years later and forty five kilos lighter, Julie is a trim size 8 and almost unrecognisable in her outlook and appearance.  She exercises in the gym, goes to classes and has established healthy habits that work with her philosophy of eating for life rather than dieting.

“It’s been a long, slow journey,” said Julie.  “At first I made lots of mistakes. I didn’t want to put myself out there and ask for advice, so I gathered bits and pieces of information along the way. I mainly tried to find out what people had done that didn’t work, so I could avoid that.”

Clean Lean Protein

The first step for Julie was to get her eating sorted out.  She came across Nuzest products at a Health 2000 in-store demo and bought a small tub of Clean Lean Protein.  That was the real beginning of her weight loss journey.  Julie started to learn more about clean eating and, using CLP, replaced unhealthy snacks with healthy shakes and started to cook meals at home rather than relying on takeaways.

“It’s opened up a whole new world,” she said.  “I knew nothing about nutrition and used to constantly beat myself up if I binged. The trick is to work out why you’re making those choices and deal with it.”

Exercise programme

Once her eating was under better control, Julie upped her exercise using a treadmill at home.  As the weight came off, she started to feel like she was on the right track.  However, when her weight loss plateaued, Julie pushed the treadmill more, clocking up 10 kms and reducing food intake to 500 calories, well below her daily limit.  This sent her into adrenal fatigue.  On a friend’s advice, Julie plucked up the courage to go to her local gym for some help and soon got her eating and exercise into a more sustainable balance.

Good Green Stuff

“I’ve found that it’s quite easy to lose weight, but it does take time, effort and consistency,” said Julie. “Clean Lean Protein and Good Green Stuff have been lifesavers throughout my whole journey — and they taste good!  I love the fact the Good Green Stuff has a great balance of vitamins and minerals in each serve. The cleaner the product, the better it is — clean burning fuel has been key for performance, results and cuts my cravings.  There are no hidden sugars or artificial additives in Nuzest products.  They just make it easier to stay on track.”

As a side benefit, the household change in diet and lifestyle means that Julie’s husband has also lost a massive 50kg.

9 week Health Plan

Julie is currently working on her last health goal — to reduce the visceral fat around her internal organs.  That means losing a few more kilos before she goes into maintenance mode.  “My eating plan is pretty strict and consistent, but it’s only for nine weeks and I know it’s going to work – I’ve got this,” she laughs.

“I feel like I’ve grown out of my old skin and habits.  I’m a bit like a kid learning everything for the first time.  I’ve got so much more energy. I now love doing exercise and lifting weights. I used to take hours getting ready to go out and nothing looked good.  Now I can chuck on anything and I’m gone.  It has taken such a weight off my shoulders, mentally and physically.”

Thank you so much Nuzest – your products have helped me become a NuMe 😊

Julie’s Nine Week Food Plan

Breakfast: Porridge with 15g of Clean Lean Protein

Morning tea: 15g of Clean Lean Protein plus one scoop of Good Green Stuff and some LSA

Lunch: 1 cup basmati rice, 250g of zucchini noodles and 50g of spinach

Afternoon tea: Clean Lean Protein plus LSA and fat free yoghurt (instant pudding consistency)

Dinner:  Egg whites plus 100g spinach and a handful of tomatoes

Supper: 20g Clean Lean Protein mixed with fat free yoghurt

Are flavoured protein supplements suitable for a Paleo diet?

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What is a Paleo diet?

In its purest form, the paleo diet allows you to eat only those foods that humans ate when they first roamed the planet millions of years ago. The intention here is to focus on whole foods such as fruit, vegetables and lean sources of protein that have experienced minimal processing before reaching your plate. Heavy processing methods are associated with a reduction in nutritional content while boosting the levels of refined seed oils high in inflammatory fats, sodium and added sugars.

Technically, no protein supplement is strictly Paleo, whether it is flavoured or unflavoured, using natural or artificial flavouring. Protein supplements contain simply the amino-acid containing proteins that have been isolated or concentrated from the original source.

How is Clean Lean Protein Paleo-Friendly?

Protein powders certainly weren’t consumed by our prehistoric hunter-gatherer ancestors but most “Paleos” we meet consume protein supplements; ALL of which, unless they are unflavoured, use either natural or synthetic flavours. The Paleo diet aims to avoid chemicals and reduce consumption of artificial additives, sweeteners, gums, preservatives, industrial seed oils and food containing ‘anti-nutrients’ not present in high amounts in a hunter-gatherer diet. Clean Lean Protein ticks all the boxes, so for Paleos that do consume protein powder, Nuzest Clean Lean Protein is a great option.

How do we get our natural flavours?

We do not use artificial flavours—they’re 100% natural. Our vanilla is made from vanilla bean but like ALL flavours the vanilla extract is liquid, which means it needs to be dried onto a trivial amount of a  starch “carrier” made from something like rice or potato. To achieve a “flavour” (as in taste) from whole food powder alone would require, in most cases, significant quantities of that fruit or plant. While it could be argued that would be a more nutrient-dense solution, the protein content would be severely compromised.

Therefore, a highly concentrated extract is used to provide an intensity of flavour that requires only a fraction of the amount of whole-food to be used. Synthetic flavours do not use natural extracts; they are instead made in a laboratory to simulate flavours from natural products or invent new ones. The amount of natural flavour in Clean Lean Protein is very small, and the advice from our board of formulators is that all our products are suitable for a Paleo diet. There is however considerable debate within the Paleo community on what exactly ‘Paleo’ is, and so, what you choose to use will depend on your interpretation of Paleo.

Isn’t Clean Lean Protein made from peas/legumes?

One of the main reasons Paleos do not eat legumes is because of their anti-nutritional factors such as lectins and phytic acid. The advantage with our pea protein isolate is that lectins are completely removed in our water isolation process and the remaining phytic acid is negligible. As there is no need to add gums or processing aids, and with nothing added except natural flavour and katemfe fruit extract, the result is a highly digestible protein supplement which is easy on the stomach and easily absorbed. That’s why so many sportspeople flavour our brand and why so many people that experience discomfort with other proteins, especially whey, are regular, loyal customers. This may not fit with every Paleo and their own beliefs, but Nuzest Clean Lean Protein does nothing to interfere with the desired physical results or benefits of a Paleo diet; the main purpose for following it.

NB: there are a very small number of people who cannot consume anything flavoured, even with natural flavours. They have severe digestive issues and a very low tolerance for anything that is not completely natural. We do have a few customers like that who only use our unflavoured (Just Natural) option.

Rehab and recovery with Rubin Statham

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Rehab and Recovery with Rubin Statham from Nuzest on Vimeo.

NZ tennis player, Rubin Statham talks to Nuzest about the secret nutritional combo he uses to balance a lack of fresh fruit and veggies on tour.

“Winning a match for your country is pretty special. When you’re playing up to five hours, sprinting around the tennis court – it’s a pretty brutal sport. What you put your body through is crazy. If you don’t enjoy it, you’re not going to last.”

Eating well when you live life on the road can be challenging and nutrition is such a huge part of recovery. “It’s tough in these different cities to find the right food to eat. So, I started to use Good Green Stuff to combat a lack of fruit and vegetables. It’s one of the reasons I’ve had my best year on tour.”

One shake with Good Green Stuff, Clean Lean Protein and Beetroot powder in the morning and another after a match, helps Rubin put what he needs back into his system so he recovers more quickly the next day.

“It’s pretty exciting, you get to travel the world and play the sport you love – beats sitting in an office all day.”

Spring into Spring!

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Winter can be a time for hibernation. We don’t always stick to our nutrition plan as strictly, and the odd workout can go astray with the cold mornings and early sunsets…But as the days begin to lengthen and the sun begins to shine, we can kick start our behaviours and routines back into shape and spring back into spring and the summer holiday period.

Food comes first

To feel great and perform at your best (and be in your best shape) you have to set a strong foundation with your nutrition. While different ‘diets’ work for different people, there are a few key points that everyone should consider:

  1. Make sure 80% of your diet is based on natural, unprocessed foods

The greatest protective overall effect on health consistently comes from those that focus on whole foods rich in essential nutrients.

  1. Eat at least 6 servings of vegetables and berries per day

There is a linear association between improved health and intake of vegetables, fruits, and berries!1 Veggies and berries in particular are powerhouse sources of pre-biotic (gut-supporting) fibres, and vitamins, minerals, and antioxidant chemicals that support health.

  1. Drink two large glasses of water upon rising

Dehydration will affect mental and physical performance more, and faster, than anything else. By having two large glasses of water, first thing upon rising, you offset night-time dehydration and get back to full function much faster.

  1. Eat meals…don’t snack!

Snacking drives poor eating behaviours which can sabotage energy levels and cognitive function, and studies also show that snacking drives eating patterns that lead to poorer weight maintenance.

Take a good multi

Some fresh foods simply do not provide the same amounts of micronutrients as they once did, and many people fail to get all the vitamins, minerals, and secondary nutrients they need, each and every day.3, 4  A whole-food based multi-nutrient that provides your daily requirement of the essential vitamins and minerals, along with adaptogenic herbs, health-promoting mushrooms, vegetables, and berries (like Nuzest Good Green Stuff), can help to support your overall health,5, 6 reduce stress,7 improve sleep,8 and boost brain function.9

Get quality sleep

Over the winter, we can fall into some poor sleeping habits. Too much time indoors and too many late nights bingeing on Netflix can sabotage our circadian rhythms. This is being recognised as one of the major contributors to poor energy, reduced mood and cognition, and one of the biggest affecters of long term health. While sleep could be an article in and of itself, suffice to say that as we kick start into spring, we should refocus on switching off the TV and any light-emitting devices (like phones and pads) 2 hours before bed and getting up and exposing yourself to early morning sun, each and every morning. (Many other tips for sleep can be found in my book “The Carbohydrate Appropriate Diet” available at Amazon.)

Get enough protein

A lot of people forget about the importance of protein in the diet, and sometimes, over the winter, we fall into habits of eating more carb-heavy ‘comfort’ foods that are lower in protein. But increasing protein in the diet can help you to improve your lean body mass, 10 11, 12  reduce fat mass, improve bone health,13  improve cardiovascular health, 14, 15  and increase satiety (which helps you to make better food choices overall!) If you find that you consistently under eat protein, try using a quality protein powder like Nuzest Clean Lean Protein.

Conclusion

Even if we fall into habits of comfort over performance during winter, by making just a few simple changes, we can spring back into spring with renewed energy and vitality.

  1. Base each meal on 1-2 palm sized portions of protein (i.e. meat, eggs, fish, sprouted lentils, nuts or seeds, or a quality protein powder like Nuzest Clean Lean Protein)
  2. Try to have 3 x fist-sized servings of veggies at 2 meals of the day
  3. Eat 2-4 balanced meals per day…don’t snack!
  4. Get 8 hours of quality sleep per night

References

      1. Aune D, Giovannucci E, Boffetta P, Fadnes LT, Keum N, Norat T, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies. International journal of epidemiology. 2017.
      2. Berteus Forslund H, Torgerson JS, Sjostrom L, Lindroos AK. Snacking frequency in relation to energy intake and food choices in obese men and women compared to a reference population. Int J Obes Relat Metab Disord. 2005;29(6):711-9.
      3. Davis DR, Epp MD, Riordan HD. Changes in USDA Food Composition Data for 43 Garden Crops, 1950 to 1999. Journal of the American College of Nutrition. 2004;23(6):669-82.
      4. University of Otago and Ministry of Health. A Focus on Nutrition: Key findings of the 2008/09 New Zealand Adult Nutrition Survey. Wellington; 2011.
      5. Huang H-Y, Caballero B, Chang S, Alberg AJ, Semba RD, Schneyer CR, et al. The Efficacy and Safety of Multivitamin and Mineral Supplement Use To Prevent Cancer and Chronic Disease in Adults: A Systematic Review for a National Institutes of Health State-of-the-Science Conference. Annals of Internal Medicine. 2006;145(5):372-85.
      6. Alexander DD, Weed DL, Chang ET, Miller PE, Mohamed MA, Elkayam L. A Systematic Review of Multivitamin–Multimineral Use and Cardiovascular Disease and Cancer Incidence and Total Mortality. Journal of the American College of Nutrition. 2013;32(5):339-54.
      7. Macpherson H, Rowsell R, Cox KHM, Scholey A, Pipingas A. Acute mood but not cognitive improvements following administration of a single multivitamin and mineral supplement in healthy women aged 50 and above: a randomised controlled trial. AGE. 2015;37(3):1-10.
      8. Sarris J, Cox KHM, Camfield DA, Scholey A, Stough C, Fogg E, et al. Participant experiences from chronic administration of a multivitamin versus placebo on subjective health and wellbeing: a double-blind qualitative analysis of a randomised controlled trial. Nutrition Journal. 2012;11(1):1-10.
      9. Harris E, Macpherson H, Vitetta L, Kirk J, Sali A, Pipingas A. Effects of a multivitamin, mineral and herbal supplement on cognition and blood biomarkers in older men: a randomised, placebo-controlled trial. Human Psychopharmacology: Clinical and Experimental. 2012;27(4):370-7.
      10. Kim JE, O’Connor LE, Sands LP, Slebodnik MB, Campbell WW. Effects of dietary protein intake on body composition changes after weight loss in older adults: a systematic review and meta-analysis. Nutrition reviews. 2016;74(3):210-24.
      11. Kim JE, Sands L, Slebodnik M, O’Connor L, Campbell W. Effects of high-protein weight loss diets on fat-free mass changes in older adults: a systematic review (371.5). The FASEB Journal. 2014;28(1 Supplement).
      12. Helms ER, Zinn C, Rowlands DS, Brown SR. A Systematic Review of Dietary Protein during Caloric Restriction in Resistance Trained Lean Athletes: A Case for Higher Intakes. International Journal of Sport Nutrition and Exercise Metabolism. 2014;24(2):127-38.
      13. Darling AL, Millward DJ, Torgerson DJ, Hewitt CE, Lanham-New SA. Dietary protein and bone health: a systematic review and meta-analysis. The American Journal of Clinical Nutrition. 2009.
      14. Altorf – van der Kuil W, Engberink MF, Brink EJ, van Baak MA, Bakker SJL, Navis G, et al. Dietary Protein and Blood Pressure: A Systematic Review. PloS one. 2010;5(8):e12102.
      15. Santesso N, Akl EA, Bianchi M, Mente A, Mustafa R, Heels-Ansdell D, et al. Effects of higher- versus lower-protein diets on health outcomes: a systematic review and meta-analysis. Eur J Clin Nutr. 2012;66(7):780-8.

Kim’s weight loss story

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Kim Alexander, hairdresser, shares her weight loss story with Nuzest

“At my heaviest I weighed 151.9 kg.  I was accepted for a weight loss operation on 28th of August 2016 and had to get down to a goal weight before they would operate.  I was looking for supportive products to help me when I bought a pack of Nuzest’s Clean Lean Protein and Good Green Stuff with the Eat, Live, Move programme.

I worked through the programme with the support of Kirsty McKelvie at Hardy’s and gained a much better overall understanding of the importance of nutrition.  I scaled back my eating and introduced some shakes and healthier meals.  I’m on my feet a lot at work and I used to really crave sugar as a quick energy boost — but that just made everything worse.  Once I started using the protein and greens shakes, I found that I felt fuller and the Good Green Stuff really helped to stop my sugar cravings.

I needed a programme that made sense and it had to be simple.  A lot of people see me now and don’t believe that I’ve lost the weight without going to the gym or doing hours and hours of exercise.

Clean Lean Protein and Good Green Stuff shakes help fuel my body to burn fat.  I lost 35kg before the operation and have now lost a total of 69.4 kg in less than a year.  People assume that weight loss operations are guaranteed to work but only around 5% are successful in the long term.  Most people don’t stick with the lifestyle changes and slip back into old eating habits.  Clean Lean Protein and Good Green Stuff have made all the difference.  I really want people to know what these products have done for me.”

Kim celebrating a milestone in her weight loss journey when she had lost as much as her colleague weighed!

 

Kim endorsing our new Eat Live Move programme, launched in stores nationwide

Sports nutrition, rehab and recovery with Maria Folau

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International netballer, Maria Folau talks to Nuzest about sports nutrition, rehab and recovery – and coping with the greatest demand of all…

“I decided that I wanted to be an international netball player when I was eight years old.  Seeing my idols like Irene van Dyk – I wanted to be exactly like her. Every day I feel like I’m competing – even if it’s a recovery day, I’m still competing. Time is the greatest demand.”

Maria talks about how she tackles recovery, rehab, nutrition and hydration to stay at the top of her game:  “I’m very particular about what I put in my body.  In the past, I’ve tried a lot of different products – you always hear things like, this product’s good, but you never really know.  But the change that I’ve noticed with Good Green Stuff and Clean Lean Protein is that my body recovers a lot quicker than it used to.  I love the fact that all their products are based on real food, so they’ve got a lot of nutrients and vitamins and minerals that are extremely important, not just being an athlete but being human.”

NEW Clean Lean Protein Bars

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European Golden Pea Protein Isolate blended with only whole food ingredients, pressed into a tasty and convenient bar form, making quality nutrition even more accessible when you’re on the go!

At Nuzest we believe in a planet thriving on plant-based nutrition. We love listening to our customers’ needs to help them simplify their diet and lives to ensure they meet all their nutritional requirements, daily.

Introducing our new 100% plant-based Clean Lean Protein Bar range, available in two delicious flavours -Cacao Coconut & Vanilla Almond.

With up to 14g of your favourite plant-based protein from European Golden Peas, they provide the ideal balance of energy contribution from protein, fats and carbohydrates; helping you stayed fuelled for the day the healthy way!
Efficacy of our ingredients has always been our top priority, so you won’t find anything you don’t understand in our ingredients list. We’ve utilized ingredients from whole foods such as nuts, seeds, and fruit in as close to their natural state as possible, to ensure we fuel and nourish every cell of your body. Like the rest of our range, our bars are vegan, gluten free, soy free and GMO free meaning you won’t find anything artificial; no fillers, no additives, and no scary stuff!

Our Clean Lean Protein already contains sufficient levels of all the essential amino acids, however the addition of nuts and seeds means you’re boosting your protein intake with the added benefit of essential fatty acids, vitamins and minerals to ensure you’re performing optimally every day.

HOW TO USE
Our bars make good nutrition so simple; all you need to do is choose a flavour to suit your daily requirements, tear the wrapper, bite and chew! Always ensure you dispose of the wrapper appropriately.

WHEN TO USE
Keep your cupboard stocked with our Clean Lean Protein Bars so that you can pop them into your gym bag, handbag, nappy bag, lunch bag or your back pocket and consume any time you’re looking for a snack that is good for you, whilst also tasting like a treat! Great to have every day post workout, for a mid-morning or afternoon snack, to stay energized when travelling, or when your hunger creeps up on you between meals.

INDEPENDENTLY TESTED & FREE FROM COMMON ALLERGENS
Ingredients are blended in Australia under strict GMP standards. The finished products are then tested to ensure they are safe and free from gluten, dairy and soy.

Matcha Green Tea: The Ultimate Pre-Workout Supplement

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Matcha lattes, matcha smoothies, matcha ice-cream, matcha donuts, matcha protein balls – the world’s gone matcha mad!… and for good reason! Not only does this bright green powder taste amazing but it is also incredibly good for your skin, memory, concentration and mood. And if you’re a health-conscious fitness-fan then matcha has the potential to help make all your health goals a reality (in addition to a healthy diet and exercise of course). This powerful plant has been proven to aid weight loss, increase muscle building and improve energy levels. It has it all!

Made from finely ground leaves of the Camellia sinensis (Green Tea) plant, matcha has even higher levels of caffeine and antioxidants than are typically found in green tea. The specific methods of growing and cultivating the leaves creates a unique and potent nutrient profile. When you drink matcha you’re getting 100% of the plant’s vitamins, minerals and fibre content, and 137 times the antioxidants found in a regular cup of green tea.

Matcha owes all its abundant antioxidant properties to a molecule from the polyphenolic catechins group called EGCG (or epigallocatechin gallate), which has been scientifically proven to have anti-inflammatory, anti-microbial and anti-carcinogenic properties.1 Studies have also found ECGC to have anti-obesity and anti-diabetic effects by reducing circulating cholesterol and triglycerides, reducing blood pressure, improving body mass index ratios, increasing thermogenesis (the body’s rate of burning calories) and increasing body fat oxidation – which consequently results in improved endurance capcity.2,3

We all know how important regular exercise is for our physical, mental and emotional health, but strenuous anaerobic exercises have been reported to enhance the generation of reactive oxygen species (ROS); which in turn can contribute to both the initiation and progression of muscle fibre injury as well as impaired muscle performance.4 Green Tea Extract (GTE) however has been clinically proven to prevent oxidative stress induced by high-intensity training and subsequent muscle breakdown – once again thanks to its EGCG content.5

But EGCG isn’t the only active ingredient in matcha that we can be thankful for. The caffeine in matcha can help enhance physical and mental energy by releasing neurotransmitter catecholamines. It also helps fuel our bodies for exercise by increasing blood delivery to our muscles. If you’re not a regular consumer of caffeine and you are concerned about its negative side effects, you don’t need to be! The L-theanine content in matcha works with the caffeine to reduce the risk of energy crashes, jitters and anxiety, and helps sustain energy levels and concentration for longer.6

So, whether your goal is to increase endurance, increase metabolism and/or lose excess visceral fat, matcha can assist the body with all three. For an easy and delicious way to include matcha in your pre-workout protein snacks and smoothies, try our new Clean Lean Protein Functional Flavour range in Vanilla Matcha flavour!

Article written by: Nicola Mackay – Nutritionist, Adv Dip Nut.

References

1Gahreman, D., Wang, R., Boutcher, Y., & Boutcher, S. (2015). Green Tea, Intermittent Sprinting Exercise, and Fat Oxidation. Nutrients, 7(7), 5646–5663. http://doi.org/10.3390/nu7075245

2Jayakeerthana, S. (2016). Benefits of Green Tea: A Review. Journal of Pharmaceutical Sciences and Research, 8(10), 1184-1187.

3Roberts, J., Roberts, M., Tarpey, M., Weekes, J., & Thomas, C. (2015). The effect of a decaffeinated green tea extract formula on fat oxidation, body composition and exercise performance. Journal Of The International Society Of Sports Nutrition, 12(1), 1-9. http://dx.doi.org/10.1186/s12970-014-0062-7

4Bloomer, R., & Goldfarb, A. (2004). Anaerobic Exercise and Oxidative Stress: A Review. Canadian Journal of Applied Physiology, 29(3), 245-263. http://dx.doi.org/10.1139/h04-017

5Jówko, E., Długołęcka, B., Makaruk, B., & Cieśliński, I. (2014). The effect of green tea extract supplementation on exercise-induced oxidative stress parameters in male sprinters. European Journal of Nutrition, 54(5), 783-791. http://dx.doi.org/10.1007/s00394-014-0757-1

6Nobre, A. C., Rao, A., & Owen, G. N. (2008). L-theanine, a natural constituent in tea, and its effects on mental state. Asia Pacific Journal of Clinical Nutrition, 17(1), 167-168.

Supercharge your health

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Do you feel tired? Low on energy? Do you get sick frequently? Struggle to stay focused in that 3pm work meeting? If you’re thinking… “yeah, that’s me” then take a moment to think about how these few things might impact your day…

Are you late for work because you could barely drag yourself out of bed in the morning? If so, did that cause you to rush, skip breakfast or feel stressed? How did that affect the rest of your day?

Did your low energy and poor concentration cause you to make mistakes? How did that make you feel and did that affect your mood?

Or are you lying in bed at home with yet another cold or flu, feeling even more exhausted as you visualize your inbox filling up at work in your absence?

This doesn’t have to be your reality! I want to encourage you to thrive and not just merely survive through each and every day. Food changes everything…. what we choose to put into our bodies not only has an affect on us physically but mentally too. Our energy level and brain function are both impacted by the nutrients we put (or don’t put) into our body. This has a ripple affect on our daily activities in a big way and in order to keep up with our fast-paced, demanding lifestyles we need our health to be in tip-top shape.

There are so many ways to boost your health and support optimal body function but today I want to focus on the nutrition aspect and more specifically how greens and protein in particular can supercharge your health and ultimately supercharge your life!

The importance of Greens…

Dark, leafy greens are amazing for you because they are low in fat, high in fiber (which is great for digestion) and loaded with vitamins and minerals! They are especially rich in folic acid, which promotes the production of new cells… so say hello to glowing skin, shiny hair and strong nails! They are also packed full of vitamins A, C & K and contain minerals like iron, calcium, potassium and magnesium. Greens are alkalizing, meaning that if you consume them on a regular basis they can help to regulate acidity in your body and maintain a healthy pH level.  Eating greens also helps to cleanse your liver and detox your body of any nasty toxins.

If you want to take your health to the next level start adding a serve of greens powder into your daily routine. I personally like to add it into my breakfast smoothie. Greens powder is a nutritionally dense and highly concentrated dose of super greens that are easily digested and quickly absorbed into the body.

Nuzest’s Good Green Stuff is loaded with over 75 high-quality ingredients including greens, fruits, vegetables, herbs, vitamins, minerals and antioxidants. Taking a serve of this everyday is sure to boost your energy and vitality!

Benefits of Eating Greens:

  • Weight management
  • Improves digestion
  • Decreases bloating
  • Boosts your mood
  • Improves your skin
  • Strengthens your immune function
  • Improves energy levels
  • Enhances detoxification
  • Reduces inflammation
  • Stimulates growth of new cells
  • Stabilises blood sugar
  • Reduces sugar cravings

How to Crush the Holiday Season!

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Last year we gave you some of our top tips for Holiday Damage Control and this year, we wanted to step things up a notch and show you how to not just survive the silly season but to thrive during it… and dare I say, crush it!

Dealing with a Change in Routine

Perhaps the biggest reason for people “falling off the wagon” is simply because the routine has changed. We see it when people move to a new house, change jobs, or are away on vacation. Your usual patterns that help to keep your body and mind in great shape are shifted and it seems like when this happens, everything else goes straight out the window.

To deal with this, you need to consciously create a new routine specifically for the holidays. Don’t be too strict and don’t try to incorporate too many elements in your holiday routine. Stick with simplicity and remember that you want to be doing the biggest-bang-for-buck activities during your break.

Start with an easy 3-step morning routine:

  1. When you first wake up, drink a large glass of water to rehydrate after the night. Then follow that up with a protein and multi-nutrient drink, such as Clean Lean Protein with Good Green Stuff and (if you’re extra hungry) a Good Green Stuff BarStarting the day with protein will help you to be more satiated, reduce hunger through the day, and help to maintain proper circadian rhythms, which can be disturbed when your routine changes. A multi-nutrient helps to fill in any gaps in your nutrition that might appear because of, shall we say, different food choices during the holiday season.
  2. After that, take a few minutes to focus on your breathing and be mindful. Mindfulness will help you to make better life, diet, and exercise choices over the break, without you having to force it!
  3. Finally, set a positive intention for what you’d like the day to be. This can be anything you want but it should be framed in a way that is Positive, Personal, Present-tense, and Powerful. For example, I am happy and healthy!

 

Use the Holidays as a Chance to Get Jacked!

Many people (and probably you!) could stand to gain a little muscle, or at the least to spend a little time on building muscle and strength. We can get the most out of the holiday season, when it’s likely we’ll be eating more, and a little more ‘freely’ by using those extra calories to grow some muscle tissue.

The best way to prepare this is to tighten up the diet before the break. Again, there is no need to be overly strict about this, just eat a diet based on natural, whole and unprocessed foods, and perhaps try tracking your calories in an app like My Fitness Pal, so that you can stay ‘on point’ for at least a few weeks before Christmas. Once social events are in full swing, it’s time to switch to muscle-mode.

Eat 3 Square Meals Each Day

Snacking is a major challenge during the holidays.

Stick to your protein and multi-nutrient drink for breakfast, a BIG (eat as much as you like) protein, fat, and veggie based meal for lunch, and then eat more or less whatever you want at night. Still have veggies, protein, and healthy fats first, but then feel free to have some of those yummy holiday treats too!

Train Before Dinner, if able

Because it’s going to be your biggest meal of the day (and there could be some treats afterwards!), a great way to encourage the storage of those nutrients as muscle tissue is to do some type of training immediately before dinner.

This could even be as simple as a short, calisthenic circuit such as 2 x sets of Squats, Push-ups, Planks, Table Rows to failure. This only takes a few minutes, but it can provide the necessary stimulus to help ‘partition nutrients’ into muscle and not fat.

Do Intermittent Activity

Because of the change in routine and the inevitable unforeseen things that pop up during the holidays, I think that you need to train whenever you can. This is something I do A LOT when I am heavily involved in a writing or research project and I’m not sure if I’ll be able to stick to my usual gym times. Instead, I set up a chin-up bar in the doorway between my lounge and hallway and every time I walk under it, I do a set. I also drop down and do the odd set of push-ups, handstand push-ups, or single leg squats. You’ll be surprised at just how much extra resistance training you can get in by just doing a little here and there, without any stress or pressure.

So, here’s what a day of crushing the holidays looks like…

Nutrition that helps you shine from the inside out

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Your wedding day is one of the most memorable days of your life so you want everything to be perfect, but for many brides their search for perfection leaves them feeling stressed out and anxious.  Nuzest nutritionist and naturopath, Cliff Harvey advises brides-to-be to forget crash diets and crazy exercise regimes in favour of some simple dietary changes.

“The human body is an amazing machine,” says Cliff.  “It performs millions of processes every day to move us around and turn thoughts into actions.  Good food, containing all the vitamins and minerals to run these processes, is critical for the body to work well – true beauty (clear skin, shiny hair, sparkling eyes) really does start on the inside.”

Cliff defines a healthy diet as one that is made up of 80% natural, whole, unprocessed food.  These foods are most likely to contain greater amounts of valuable micronutrients (vitamins, minerals, antioxidants) that help your body work well, fight stress and, in the process, lose fat and gain muscle.

Frantic dieting and over-exercising is often counter-productive, creating a boomerang effect rather than building the foundations for sustainable good health.  Supplements can be useful to help simplify your move to a healthier diet according to Cliff — but they should not be used to replace real food.  Sensible supplementation takes the guesswork out of good nutrition; ensuring that your body’s metabolic pathways are properly fueled, leaving you healthier and more vital.

Good Green Stuff is a once-a-day shake that offers complete nutritional support.  Containing 75+ ingredients that include the very best forms of vitamins and minerals in a real-food base of greens, fruits, vegetables, herbs and berries; Good Green Stuff is strengthened with antioxidants, probiotics and digestive enzymes.

“Good Green Stuff feeds your body and your mind,” says Cliff.  “Adaptogenic herbs help sharpen your mental processing and reduce stress; a careful mix of vitamins and minerals support digestive health and immunity and, most importantly, all the ingredients are present in forms that are easy for your body to absorb and use.”

For best results, make changes to your diet, add a supplement and start (or continue) to get regular exercise at least three months before your wedding.  This will support any weight loss goals and give you peace of mind knowing that you are getting all the nutrients you need to really shine on the big day.

Eight ways to find your shine

Eat the rainbow:  Reduce carbs and boost your intake of vegetables and berries.  Work towards eating more than six fist-sized servings per day and at least one serving each of green, orange/yellow, red and purple options.

Eat meals not snacks:  Avoid comfort food and take the time to eat properly balanced meals.  Research suggests a link between snacking, increased obesity and poorer quality food choices.  If you’re stretched for time, protein smoothies are a quick, easy, nutritious meal.  Add Good Green Stuff to make sure all your bases are covered.

For healthy eating on the run, choose a high-quality plant protein like Clean Lean Protein as a base for morning and afternoon meals.  Many people find that making one large smoothie in the morning (including greens and berries plus small amount of good fat like avocado or coconut cream) and splitting it in half provides an easy-to-grab nutrition boost when the 2-3pm munchies hit.

Eat protein at every meal:  Protein speeds up your metabolism more than carbs and fat.  A higher protein diet is associated with lower body fat levels and lean muscle gain.  Protein also helps you to feel fuller for longer – making comfort food less of a temptation.

Hydrate!  The human body gets through about 100ml of water an hour so you need at least two litres per day to stay hydrated.  Kick-start your day by drinking two large glasses of fresh, purified water as soon as you wake up.  Add half a squeezed lemon or one tablespoon of apple cider vinegar to one. (why?)

Cook extra dinner:  Save half for lunch the next day.  This will help you to avoid less healthy options during the working day.

Get enough sleep:  Sleep is crucial for recovery, repair and restoration of our bodies.  It’s also vital for hormonal balance.  Even one night of poor sleep increases the likelihood of over-eating and sugar cravings.  Sleep deprivation also makes us more prone to mood disorders.

Learn to relax:  Stress is not external but internal and is directly related to our bodies storing more fat.  Learning to relax more can significantly help with weight loss.

Stay active & do what you love:  Find activities that you enjoy.  If you’re not into boot camps or running, try dance or yoga.  You are much more likely to continue exercising if you have fun while you’re doing it.  Find a community to support and share your exercise of choice, it can really help you to keep your health and weight loss goals on track.

Go to our recipes pages for some delicious, healthy meal, snack and smoothie ideas

The Benefits of Medium Chain Triglycerides (MCT) for Energy and Exercise

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