The Importance of Protein for Immune Health

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The cold and flu season is well and truly amongst us and so far it’s been much worse than it was last year! Three and a half times worse than last year’s average to be exact.

When considering looking after our immune systems we tend to focus primarily on micronutrients and herbs such as Vitamin C, Zinc, Andrographis and Echinacea to keep our immune systems fit and fighting.

Whilst these are incredibly important for our immune health, we tend to forget the importance of our macronutrients, particularly protein.

When it comes to protecting your body from billions of bacteria, viruses and germs – protein is crucial!

The primary reason for this is the fact that all of our antibodies that help fight off infection and disease are made of protein. Therefore without an adequate intake of quality protein for your age, sex and weight you won’t be able to maintain a healthy immune system.

Eating the right amount of quality protein also protects our immune system by:

– Maintaining heart health
– Maintaining respiratory health
– Speeding up recovery after exercise
– Improving mood and boosting resistance to anxiety and depression which can often creep up in the colder months

How much protein should you be having per day?

These are the official Australian Government guidelines

Women 19-70yrs – 46g/day or 0.75g/kg of body weight*
Women >70yrs – 57g/day or 0.94g/kg of body weight*

Pregnancy – 60g/day or 1.00g/kg of body weight*
Lactation – 67g/day or 1.10g/kg of body weight*

Men 19-70yrs – 64g/day or 0.84g/kg of body weight*
Men >70yrs – 81g/day or 1.07g/kg of body weight*

*Please note that these are the minimum requirements recommended for healthy individuals with a sedentary lifestyle. If you have an active lifestyle or any health concerns (e.g. kidney disease, diabetes) you may have different requirements of protein. If you would like further guidance on this please contact your preferred health profession or our qualified Naturopath/Nutritionist, Nicola.

Where should I get my protein from?

If you feel like you are struggling to get enough protein in your diet there are a number of different way to increase your intake in the form of lean meat, fish, poultry, eggs, unsweetened dairy products, legumes, nut, seeds and quality protein supplements.

Clean Lean Protein Powder

Clean Lean Protein is such a quick, easy and healthy way to boost your daily protein intake. With 20g of premium quality, highly digestible and absorbable protein in every serve it is the perfect addition to smoothies, pancakes, sweet and savoury bakes goods. It also mixes so easily with water to form a smooth texture and creamy flavour – without any additives or artificial ingredients.

Available in 225g, 500g and 1kg tubs as well as single serve sachets perfect for your handbag, gym bag or suitcase.

Clean Lean Protein Bars

Our Clean Lean Protein Bars make the perfect on-the-go protein snack to help keep you energized and satiated when your hunger creeps up on you between meals. With 13 and 14g of premium European pea protein in our Cacao Coconut and Vanilla Almonds bars respectively, not only will you be keeping your blood sugar levels stable throughout the day you will be significantly contributing to your daily protein requirements.

Shop Now for Clean Lean Protein powder and bars

Oats Oats Oats!

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It’s that time of year again and colder mornings mean warmer breakfasts.

During the winter months, a hot bowl of porridge is just what I love to get me going. Not only is it incredibly filling, when done right, but oats are surprisingly nutrient dense as well!

These hearty whole grains are not only easy on the budget but are loaded with important vitamins and minerals including magnesium, iron, copper zinc and folate. They also contain small amounts of calcium and potassium as well as key B Vitamins.  These little nutrient powerhouses also contain antioxidants and polyphenols.

While a high carb food, they can also help keep our blood sugars balanced thanks to their addition of protein (13g) and fibre (8g).

In the past, I found that even a hearty bowl of oats wouldn’t sustain me for long. That is, until I added a bit of protein and not only was the sweetness just right, but it would often keep me satisfied for hours. As a busy person, that’s key!

So, to celebrate the cooler temperatures, I want to share with you my absolute favourite recipe for creamy and satisfying porridge. Enjoy!

The Creamiest Porridge

Ingredients:

1/2 cup rolled oats

1 cup almond or coconut milk

1/3 cup coconut yogurt or plain yogurt

1 scoop Nuzest Smooth Vanilla Clean Lean Protein

1 tsp-1 Tbsp cold pressed olive oil

A pinch of sea slat

1/2 tsp cinnamon

¼ tsp ground ginger or turmeric (optional)

Directions:

Place all the ingredients into a bowl and let sit overnight.

In the morning blend the mixture in a blender until smooth.

Put into a small saucepan and gently heat on medium heat cooking until it reaches desired thickness.

Topping ideas:

Defrosted frozen berries, coconut yoghurt, fresh fruit, drizzle of nut butter, pan-fried bananas, flax oil, dark chocolate, nuts, toasted coconut, hemp or chia seeds…. the opportunities are endless!

(*Inspired by The Plantiful Life)

Hana’s Story

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“I started taking Good Green Stuff just after I found out I was expecting twins.  At about ten weeks pregnant I started to go off lots of the food that I would normally eat, like smoothies with banana and greens.  I started craving plain food like sourdough bread and pasta and worried that I wasn’t getting enough vitamins and minerals.

I tried a sample of Good Green Stuff at Naturally Organic where I work and loved it.  When I looked for more information I was happy with the quality of the ingredients and the way that they are sourced, so I bought a 600g tub.

It’s been great.  I’m 24 weeks pregnant now and the babies are growing beautifully. I’m working and keeping active – walking and gardening.  For the first time I haven’t been sick once all winter!  My partner came down with something for a couple of weeks and I got a little congestion and then shook it off — I can’t help thinking that’s down to Good Green Stuff.”

Hana has since given birth to her gorgeous healthy baby boys, Avi and Leon: “I am still taking Good Green Stuff while breastfeeding, the boys are growing amazingly.”

Hana

5 Years of Healthy Eating at Sip!

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Sip Kitchen opened its doors at 25 Apollo Drive, Rosedale on Auckland’s North Shore five years ago. With a philosophy that’s firmly based on delicious tasting, accessible and genuinely healthy food, it’s no wonder that customers keep flocking back.  A second Sip Kitchen was opened in central city suburb, Newmarket, at the end of 2016 and success there continues to build. 

Run by friends, Darren and Vicky, Sip Kitchen focuses on wholefood and, as its name suggests, smoothies have been a mainstay of its offering.  “We work hard to stay ahead of the latest nutritional thinking,” said owner Vicky.  “People are moving away from sugar into low carb, good fats and gut-loving wholefood.  There’s a lot out there about what you can’t or shouldn’t eat but we focus on making authentically nourishing food accessible and enjoyable.” 

Vicky is responsible for the research on health and wellness that goes into the creation of Sip’s unique recipes – but she credits a lot of her inspiration to a network of health and wellness industry professionals and some talented chefs who have left a ‘recipe footprint’ at Sip Kitchen. 

“We are mindful of the key deficiencies within the New Zealand population and integrate that into our menu.  The average Kiwi lacks selenium, magnesium and a big proportion of the population have gut issues.  Everything on our menu has a component supporting gut health.  We also offer kefir, magnesium and Good Green Stuff shots that can be added to our smoothies.” 

Vicky and Darren have been using Nuzest Good Green Stuff and Clean Lean Protein as a base ingredient for smoothies and raw baking since they opened.  “Nuzest was one of the very early plant-based protein pioneers,” comments Vicky. “At that time, the options out there were very whey-based.  The Nuzest products just stacked up for us.  They are extremely high quality and ethically sourced.  We love them — they fit in well with our philosophy and our customer base.” 

A wide range of people call in at Sip for healthy snacks, meals and now they can also order catering or all-inclusive take-home fasting meal packages.  “We serve everyone from high-performance sports people and people battling health issues to those who just want to eat well.  Our menu has lots of options for coeliac, vegan and paleo diets – eat in or take away.   

The latest development at Sip Kitchen in collaboration with The Boyd Clinic is a five-day super low protein, low carb, low sugar meal plan for people who want to reboot their system through fasting.  “This plan is based on the Fasting Mimicking Diet (FMD™) research out of the University of South California Longevity Institute and it’s well-proven and tested.  It has the potential to create significant metabolic change and is genuinely safe for most people.  Fasting is mentally tough, so we’ve designed this package to make things a little easier.” 

Five years down the track and new ideas are evolving faster than ever at Sip Kitchen.  So why not drop in for one of their best-selling smoothies and see what else they have to offer?  “Our top three are the Sip-a-dee-doo-da (almond butter, cacao powder, cacao nibs, banana and almond milk), the Proconut (Vanilla Clean Lean Protein, avocado, hemp protein, greens, banana and coconut water) and the Dr Feelgood (cacao-based with creamy avocado),” said Vicky.  

Multiple Sclerosis, Nutrition and Good Green Stuff

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The spotlight is on Multiple Sclerosis this month and it’s a cause close to our hearts at Nuzest. My own diagnosis at 24 years old was the driving force behind the company and now good nutrition and the products we have created deserve much of the credit for the fact that now, more than a decade later, I still live a full and active life.

Multiple Sclerosis is an autoimmune disease affecting the central nervous system. It’s chronic, progressive and debilitating. It is also very complex, affecting everyone differently, and with people responding to different treatments and protocols.

It stands to reason that it’s the same with diets – while good nutrition (we believe) is a must, the is no hard and fast rule about which diet is ‘the one’ to follow. None claim to cure the disease, but all have the potential to improve the outcome of MS and assist with managing the effects it has on day-to-day life like fatigue and recovery.

I’m going to look at four well known ‘MS diets’ and what they have in common:

  • The Swank Diet – proposed by Dr Roy Swank back in 1949, the Swank diet is low in saturated fat, and high in Omega 3s and whole foods;
  • The Overcoming MS Diet – a modern adaptation of the Swank diet developed by Dr George Jelinek that promotes a whole-food, plant-based lifestyle with plenty of added fish, Vitamin D and other micronutrients;
  • The MS Hope diet – from MS sufferer (conqueror?) Matt Embry and based around fresh foods and supplementation;
  • and The Whals Protocol – a Paleo diet extremely high in vegetables and the only one on the list that strongly advocates consuming meat and animal products (though still only in moderate amounts).

All have loyal followers and all have been known to make significant improvements in the lives of MS sufferers. Despite some differences – namely, whether to reduce or completely eliminate red meat and animal fats, and whether or not grains and legumes are permissible (Jelinek says yes, Whals says no, and Embry is on the fence so long as they don’t contain gluten), these diets have some notable similarities:

  • Plenty of fresh fruits, vegetables, herbs and berries, with the key being variety. Fruits and vegetables provide micronutrients like vitamins and antioxidants and thousands of naturally occurring phytonutrients.
  • Limit consumption of saturated fats
  • Consume plenty of Omega 3s and Essential Fatty Acids, through eating fish and supplementation
  • Reduce or avoid dairy (though in the case of Swank this is less specific and more due to the saturated fat content)
  • Ensure you are getting enough B Vitamins (especially B12)
  • Keep your Vitamin D3 stores high, either though sun exposure or supplementation

While each has its own twists, the foundation of all  these diets is basically eating a predominantly plant-based diet that comprises a variety of clean, whole foods to achieve adequate macro and micro nutrient intake. Eating like this, whichever diet (or combination of diets) you choose to follow, could be beneficial not just to MS and autoimmune sufferers but for anyone looking to improve their general health and wellbeing.

We created Good Green Stuff to address the issue that not everyone is eating an optimal diet every day, and even those who are may not be getting all the nutrients they need from their food (this is a story for another day). Good Green Stuff sources as much of its vitamin and mineral content from whole foods as possible so you get the added benefit of all the phytonutrients and trace elements.

To achieve the superior levels of nutrients it offers, we have fortified the formula with the most body-ready forms of ingredients for maximum absorption. For example, many people cannot convert folic acid to the natural form of folate used by the body. Good Green Stuff addresses this by using the already converted form Methyltetrahydrofolate. Its a mouthful to say but your body thanks you for it.

It’s completely vegan and packed full of a variety of greens, fruits, herbs and berries. It’s free from gluten, dairy, soy and  other common allergens; and is one of the few supplements on the market that contains Vitamin D3 from a vegetable source. For me, Good Green Stuff is the perfect complement to my MS diet and ensures my body is getting the nutritional support it needs every day.

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

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.