Thrive

25/04/2018

The same can surely be said for that Filet Mignon you got at that expensive restaurant!!! Your really need to read this.

We have established that we need vitamins and minerals for our bodies to work optimally.
We have also established that it's near impossible to get what we need from the food that we eat.

So supplementing is it, right?

How many of you take a multi or a fish oil from the supermarket or a pharmacy and you wonder if it's actually doing anything? Is it just a waste of money? Making expensive urine?

Well actually yes, it probably. To be frank- the majority of supplements on the market are crap.

It's so hard as a consumer because there are no regulations for supplements in NZ.
The rule of thumb generally is that anything sold in a supermarket, health food shop or pharmacy is made to a food grade standard. What this means is anything less than 5% of the product isn't listed on the label! Also the mg of ingredients that you see on the label is not in every tablet... That amount is a batch average.

How would anyone know this if you hadn't properly studied the topic? I certainly had no idea about this either until I started researching.

This doesn't mean you shouldn't supplement, it just means you should be super picky about what you and your family to take.

From extensive research I choose to use USANA Health Sciences products.

Here's why

💙 Not only are their products made to reach pharmaceutical grade rather than food grade, they actually choose to produce their products to reach the British Pharmacopeia standard.

💙 Every single supplement is produced in the USANA facility and is tested for purity and potency every step of the way, from the raw ingredients to the end product. The majority of companies send a list of what they want made to a manufacturer and literally chuck a label on it.

💙 The products are fresh - they go from USANA directly to the customer. How do you know how long that off the shelf supplement has been there or what environment it has been stored in before it got there.

💙 THE ATHLETE GUARANTEE...
If any one of the more than 2000 elite and Olympic athletes that use USANA products, get tested for a banned substance, USANA will give them 1million dollars.
No other company in the can guarantee that.

So to get all those vitamins and minerals here's what I recommended.....

💜 For adults- Cellsentials, which is USANA's multi is the way to go-
https://whatsupusana.com/2018/04/usana-cellsentials-how-does-it-compete/

💜 Can't forget about the kiddies! For young kids we have Usanimals chewable multivitamin and for teenagers we have Bodyrox.

After learning all if this are you keen to give it a go? Or you need some more info?

Either way, just flick me a message or ask below 😘

23/01/2018

NUTRITIONAL SKINCARE: BEAUTIFUL SKIN STARTS WITH YOUR DIET

Boosting the quality of your diet checks a lot of boxes for your health. Weight, energy, and proper fuel come to mind first. The health of your skin should be added to that list. Nutritional skincare illuminates the natural radiance of your skin through a proper diet.
Your skin is the largest organ of your body. And its health is easily influenced by what you eat. Skin goes through many cycles of renewal and repair. Proper nutrition supplies your skin with the materials it needs to maintain its beauty and strength.
That means eating a variety of healthy, whole foods that include a wide range of vitamins, minerals, antioxidants, lean proteins, and omega-3 fatty acids. Below, you’ll read about some of the foods rich in important nutrients for your skin. Make nutritional skincare a priority and ensure these nutrients are in your diet.
Vitamin C
Healthy skin requires a good supply of the protein collagen. This peptide is the most abundant protein in your body and is found in connective tissue and skin. Collagen gives your skin elasticity, bounce, structure, and durability.
Your body needs vitamin C to regulate the amount of collagen produced in your skin. Vitamin C stabilizes the genetic blueprints for collagen production and increases the rate at which it is made. This helps keep your skin looking as firm and healthy as possible.
There’s another way vitamin C influences the appearance of fine lines in aging skin. Oxidative stress leads to wrinkled skin. Vitamin C is an antioxidant that acts as a free radical scavenger and maintains healthy levels of toxic oxygen species in cells. So, vitamin C can aid in repairing the oxidative damage done to your skin cells to keep it looking healthy.
This nutrient can also support the production of cells called fibroblasts. Fibroblasts help maintain healthy skin, but their numbers dwindle with age. By recharging your body’s ability to produce fibroblasts, vitamin C gives your skin the tools it needs to maintain a youthful appearance.
Vitamin C is found in many fruits, vegetables, and dietary supplements. Good sources are:
• Oranges • Apples • Strawberries
• Spinach • Broccoli
Eating a diet rich in vitamin C can help protect your skin and reduce the appearance of fine lines and wrinkles. And if you’re looking for another vitamin to pair with it, vitamin E also an important part of nutritional skincare.
Glucosamine
This mega molecule does a lot of work to keep your skin in tip-top shape. Glucosamine is an amino sugar necessary for building proteins and lipids in your body. As a precursor to hyaluronic acid, glucosamine is critical to supporting the production of this important ingredient in skin. That’s what makes glucosamine key to nutritional skincare. Because hyaluronic acid is widely known for its effects on skin health and appearance.
Making hyaluronic acid more available to vulnerable areas of skin is one way glucosamine helps maintain a healthy-looking complexion. Here’s how it works. Hyaluronic acid stabilizes and strengthens the tissues that heal minor skin scrapes. By supporting healthy levels of hyaluronic acid, glucosamine has the power to repair and fortify skin. As an added bonus, glucosamine can inhibit the production of a pigment called melanin. This works to reduce the appearance of age related dark spots.
Increasing the amount of hyaluronic acid in your body makes glucosamine a key part of your nutritional skincare. Look to this important molecule to help support normal pigmentation, and skin repair.
Glucosamine is most often obtained through nutrient supplementation, since dietary sources are scarce. Seafood, namely shellfish, can contribute significantly to the dietary sources of glucosamine. But if you want to incorporate it into your diet at optimal levels—those shown by research to be effective—supplementation is your best option.
Lutein and Zeaxanthin—A Powerful Pair for Nutritional Skincare
Lutein and zeaxanthin are known to support healthy eyes. And evidence suggests these nutrients could be an important part of your nutritional skincare, too. By working together to filter blue light, lutein and zeaxanthin help protect your eyes and skin from the effects of the sun.
High-energy visible light (HEV, or blue light) is emitted by the sun, your laptop computer, cell phone, and LED lights. Your skin’s defence against the barrage of blue light is filtering it out. Lutein and zeaxanthin are some of those filters.
Both behave as antioxidants and help keep free radical damage from blue-light exposure in check. These nutrients are not produced by your body, so it’s important to include them in your diet.
Lutein and zeaxanthin are carotenoids—plant pigments. Other carotenoids, like beta carotene, can support your skin’s appearance, too. You’ll find these carotenoids in yellow and oranges foods. Cantaloupe, carrots, orange and yellow peppers, egg yolks, and salmon are all rich sources of zeaxanthin and lutein. They’re also found in green, leafy vegetables like spinach, kale, broccoli, peas, and lettuce. Including these foods in your healthy diet can pay off in clear eyes and healthy-looking skin.
Coenzyme Q10
Coenzyme Q10 (CoQ10) is made by your body and stored in fat tissues. This compound helps shield your skin from oxidative damage. CoQ10 does this by neutralizing threats from free radicals. It binds to them and thwarts their efforts to damage skin, which causes wrinkles and fine lines. Antioxidants like CoQ10 are invaluable to your skin’s health.
CoQ10 is often added to cosmetics and topical creams to support your skin’s barrier to protect against free-radical attack. But there are other, more effective ways to make this compound available for your skin.
Dietary supplementation of CoQ10 can reinforce what your body makes naturally. Having a generous supply of this antioxidant will help protect your skin from free radical damage and can lessen the appearance of wrinkles. That’s what makes it a key component in your nutritional skincare.
Alpha-Lipoic Acid
Known as the “universal antioxidant,” alpha-lipoic acid (ALA) is great at fighting off free radicals. ALA is active in both lipid layers of the skin and water-filled skin cells. Its primary role in the body is protecting cells from oxidative damage. Alpha-lipoic acid binds to oxidants and diffuses potential damage.
Oxidative damage causes wrinkles and fine lines. So, ALA is an important component of nutritional skincare that can help you achieve healthy-looking skin. ALA can also support even skin tone and minimize the appearance of redness and blotchiness. Wrinkles are kept at bay because antioxidant compounds like ALA protect the structure of your skin from oxidative stress.
Another function of ALA is the regulation of nitric oxide production. Levels of nitric oxide in your body influence the amount of blood flow to your skin. Increased blood flow helps your complexion transform from a dull and pale appearance to vibrant and glowing one.
Alpha-lipoic acid can also regulate the synthesis of a molecule called glutathione. Glutathione is an antioxidant, as well—one of the most powerful in your body. The antioxidant benefits of glutathione run the gamut, and with the help of ALA regulation, your skin is a benefactor.
One more function of ALA is its role in energy production. Alpha-lipoic acid serves as an essential cofactor in the biochemical cycle that turns macronutrients (your food) into energy. This cycle (citric acid cycle) produces the majority of the energy your cells need to function.
Your body creates very small quantities of ALA. There are a few food sources of this compound, but their bioavailability is limited. These foods include: kidney, heart, liver, broccoli, spinach, and Brussels sprouts. It’s most readily available to your body in the form of nutrient supplements. Increasing the amount of usable ALA in your body supports free-radical scavenging and provides antioxidant benefits.
Curcumin
Curcumin is another pigment that should play a role in your nutritional skincare. This phytonutrient is derived from turmeric, a spice used in preparing vibrant, tropical cuisine. Turmeric (and curcumin) comes from the root Curcuma longa and belongs to the ginger family. Adding turmeric to a meal gives it a beautiful bright yellow colour.
But curcumin doesn’t just brighten up your plate. It has demonstrated considerable ability to help reduce the appearance of puffiness and swelling. By blocking the biochemical steps that produce the look of red and irritated skin, curcumin helps your skin tone look smooth and even.
H2O
Nutritional skincare doesn’t have to be hard. Probably the simplest thing to do to help your skin is drink water. And lots of it.
Hydration is crucial for the appearance of healthy and supple skin. Drinking plenty of water throughout the day provides your skin with an ample supply of moisture and helps flush out toxins.
Water helps fill out your skin to provide a smooth appearance. It also helps your skin look plump. You can maximize the effectiveness of topical moisturizers by making sure your skin is well hydrated.
Cell Signalling and Nutritional Skincare
Your skin is only as healthy as the cells that make it. And your diet has a big impact on your cellular function—including cellular communication or cell signalling.
Cells work together by communicating through chemical and electrical impulses. Cellular communication is the foundation for skin health, and the vitality of all your overall health.
So, you need to watch what you eat to ensure your skin cells are a well-oiled machine and fit for duty. Because promoting your cells’ natural ability to communicate helps your body (and skin) look good and feel great.
Your Skin, Your Choice
Nutritional skincare—and supporting your overall health—starts with your choices. When selecting nutritional supplements and shopping for food, look for items that provide a wide range of vitamins (especially C and E), minerals, omega-3s, and healthy proteins.
And think about what you can do to support healthy cellular communication. That include consuming foods and supplements that have plenty of antioxidant activity, are good sources of essential vitamins and minerals, and contain plenty of phytonutrients.
What you choose not to eat is also important. Limiting sugar and refined carbs can be helpful for your skin. So, next time you reach for a snack, think about how it might feed into the beauty of your skin.

10/01/2018

HOW STRESS AFFECTS YOUR WEIGHT
Your work meeting ran late. Your car wouldn’t start immediately. You’ve hit every red light on the drive home. You realize you have no groceries at the same time hunger hits.
Surely, you’ve experienced a night like this and didn’t handle it gracefully. That’s because when you are experiencing stress—no matter how insignificant—the demands on your mind and body have exceeded the resources you have to cope with them. It’s hard to deal with each stressor when you’re standing at the crossroads of eight different frustrating scenarios.
Some nights like this might be unavoidable. But it’s important to learn about the long-term, negative impacts of stress so you can keep yourself healthy, well, and whole.
A common concern with ill-managed stress is an impact on the ability to maintain a healthy weight. There are a lot of factors that explain how stress affects weight. Your body’s response to stress—the hormones it releases—can impact fat storage. Stress can cause shifts in your microbiome. And, on top of that, the stress eating—turning to comforting, unhealthy foods—used to cope can compound the issues.
Below, you’ll get in-depth explanations of these bodily responses and the vicious stress cycle. But before you explore the impact, let’s discuss the different types of stress and your body’s response to it.
Types of Stress
Short-term stress happens quickly, over a short duration of time. It could be bad traffic or a long line at the store when you’re in a hurry. A short-term stressor might be small, but it’s something you’re able to handle without much difficulty.
Long-term stress is an ongoing battle against your stressor(s). It can be repetitive, continuous situations or conditions that feel insurmountable. For example, a lot of people struggle with crippling debt or maybe going to a job they hate. These types of looming stressors can last for months and even years.
Your body handles these stressors differently. From chemical pathways to behavioural changes, a lot can happen in response to stress. Let’s explore your body’s response to stressors to better understand how you can stay healthy while overcoming life’s obstacles.
The Short-Term Stress Response
Short-term stress happens when your body reacts to a risk, whether it is real or perceived. Let’s say you’re home alone and you hear an unfamiliar sound. Your brain may process this as a risk. You might assume it’s an intruder, even if the sound is not.
Before you determine the sound was just the washing machine, your body goes into “fight or flight” mode. And your adrenal glands secrete the hormones epinephrine and norepinephrine.
These hormones make your body prepared for survival mode, should the need arise. Increased hormone levels elevate your heart rate, blood pressure, and they increase the rate at which fat and carbohydrates in your system are broken down. Basically, these hormones are changing your metabolism to fuel this heightened state to be ready to fight or run away. Once the threat is eliminated, your body can return to its normal state.
The Long-Term Stress Response
Since the exposure to the “risk”—again perceived or real—is prolonged during long-term stress, your body can be strained physically and psychologically. Instead of short-lived spikes in the flight-or-fight hormones, the adrenal glands secrete cortisol, the primary stress hormone.
Cortisol’s presence doesn’t wreak havoc on the body. The strain comes from elevated levels for a prolonged period of time. The body becomes accustomed to these levels, establishing a new baseline tolerance. Consequently, if high stress levels are maintained, the secretions will continue to increase.
High levels of cortisol stimulate your appetite. On top of that, it can influence a rise in insulin levels. Insulin is responsible for regulating blood sugar. As the insulin level raises, blood sugar levels drop. This can create cravings for especially calorie-dense foods to regain a reasonable blood sugar level.
The Vicious Cycle of Stress & Weight Gain
The sequence of events above may not seem that harmful on the surface. However, if cortisol continues to course through your system for days, weeks—even months—on end, a vicious cycle is born. Elevated cortisol leads to increased insulin levels, which leads to lower blood sugar, and finally sugar cravings.
It’s not surprising that if you experience stress without relief, you might reach for “comfort foods” to sustain you. These foods are aptly named. They often supply a lot of energy in the form of refined sugar. They’re rich in fat to boot. And your brain experiences a calming effect from these foods.
In a way, comfort foods provide a short respite from the stress response. But this positively reinforces the frequent consumption of comfort foods. When you experience this relief, it’s likely you’ll reach for a similar food the next time you’re stressed and hungry. If the cycle continues long-term, there are implications for weight gain.
But there’s more to it than the cycle of stress eating. Cortisol activates lipoprotein lipase (LPL), an enzyme responsible for depositing and storing fat. A group of researchers found a correlation between high cortisol levels and central fat accumulation (distribution of fat around the midsection).
The group studied women at rest and subjected them to stress tests. Measurements of participant cortisol levels and psychological responses were taken after each rest or testing session. The researchers found that these correlations back up the existing hypothesis that long-term stress and “stress reactivity” can lead to greater central fat accumulation.
The Impact of Stress on Your Microbiome
A recent study in mice reiterated that stress has physical implications too, not just psychological ones. The researchers took a group of mice and fed half of the male and female mice a high-fat diet and then exposed the entire group to mild stress for a prolonged period of time.
The most notable finding was in the group of female mice not on the high-fat diet. After the stress period, their gut microbiota had changed. Though they were not eating a high-fat diet, their microbiome told a different story. Over time, the bacteria in their gut shifted to resemble that of the mice fed a high-fat diet.
Though this study was conducted in mice, the lessons and implications are clear. First, the biological effects of stress are far-reaching. It affects how you feel emotionally. But stress also changes the body physiologically. Second, the conclusion also implies that eating well alone is not enough to keep your body as healthy as it could be. While diet is important, so is your response to stress.
Tips for Managing Versus Coping with Stress
While they may sound similar, managing and coping with stress are two very distinct behaviours. Management involves planning ahead and building systems of support before stressors become overwhelming. Coping implies a sense of survival or just scraping by during an episode of stress.
Creating a stress-management plan doesn’t have to be stressful — it can be simple! It takes a little bit of forethought and planning, but once in place, it can help you through a hectic day. Consider the list below and think of how to personalize each for your life.
• Create a support system. You likely already have a network of family and friends. But it’s helpful to pinpoint exactly who in your web can help you and when. And don’t just name them—write them down. It’s easier to reach out for support when a name and number are ready to use.
• Block out alone time. This actually means time spent alone—free from distractions and visitors. You’re encouraged to physically block out these times on your calendar, too. This way colleagues or family can’t schedule over your time to recharge. If you’re a busy person, don’t give this up if you don’t have a free hour. Even five minutes alone can help.
• Prioritize your tasks. It’s always gratifying to check off items on a to-do list. But often the easiest tasks get checked first, leaving the larger, more important tasks waiting for too long. Be honest with yourself when creating and prioritizing your list.
• Make time for self-care. This doesn’t necessarily mean treating yourself in the way of bubble baths and chocolate. It means actually taking care of yourself by eating balanced meals, sleeping well, and exercising, to name a few. Taking care of your body shouldn’t be a luxury, so make these self-care pieces a priority.
• Be active! Exercise can intimidate some, but it can be enjoyable if you tailor it to your interests. Whether it be a leisurely walk or a vigorous game of soccer, both are valid options for getting your body moving. Research has shown that regular exercise can lower cortisol levels and boost endorphins.

19/12/2017

A HEALTHY BREAKFAST, A HEALTHY START

After a good night’s rest, you’re recharged and ready to take on a new day. It’s important to fuel your body with the energy it needs to get work done. Eating a healthy breakfast is your best bet and sets you up for your entire day ahead.
Even if you aren’t hungry in the morning, it’s a good idea to eat a healthy breakfast. And it can come in many shapes and sizes. But there are a few things you can do to maximize your morning meal.
Amp up the Protein
Protein is an important component of a healthy diet. Many scientific studies have shown that consuming a high-protein breakfast reduces the urge to snack on high-fat and high-sugar treats. Eggs, yoghurt, and lean meats provide the fuel your body needs to make it through the day. These foods are rich in protein and provide long-lasting energy.
Your muscles also need protein to stay in shape. Your recommended amount of protein per day depends on your weight. It’s 0.8 grams per kilogram of weight. To find your number, multiply your weight in kilograms by 0. For example, if you’re 70 kilograms, you need to get at least 56 grams of protein each day to supply energy and maintain muscle mass. Divide your daily protein requirement by your number of meals to find how much protein you need for breakfast.
Plugging protein into your healthy breakfast can help throughout the day. You can fight your snack cravings and maintain your muscles by starting each day with a protein-packed breakfast.
Choose Low-Glycaemic Options
The glycaemic index is a measure of how quickly your body absorbs sugar. Sugar, or carbohydrates, are an important and essential part of a healthy diet. But you have to be deliberate in the carbohydrates you chose.
When you opt for high-glycaemic options, your blood sugar quickly spikes. This isn’t healthy and your body knows it. As a response, it dumps a lot of hormones into our blood stream (the major one of course is insulin) to coax your cells to absorb it—quickly.
As a result, even more quickly than your blood sugar rises, it comes crashing down. This can result in low blood sugar (also an unhealthy circumstance). When this happens, you can feel tired and lose focus. The response is your brain telling you to eat something—and anything—quickly. As a result, you reach for the closest thing (snack), which tends to be an unhealthy option.
To break this high-glycaemic rollercoaster ride, choose carbohydrates that are absorbed more slowly to keep your blood-sugar levels low. This will also help you keep feeling full for longer and will provide a longer-term source of energy for your body (and brain) to use. And because your blood sugar won’t come crashing down, you get hungry slowly and this gives you time to make healthy food choices for your upcoming meals.
It has also been shown that people who eat breakfast—and especially low-glycaemic breakfasts—tend to eat fewer calories through the day.

Choose Whole Grains for a Healthy Breakfast
Now that you have the protein taken care of, let’s help you choose the healthy carbohydrates in your breakfast. Here you want to focus on fibre. That’s because it aids in digestion and keeps you feeling full after a meal.
Whole grains have higher fibre content than their refined counterparts and are better for you. By choosing whole grains, your body can help maintain steady blood sugar and avoid sudden spikes or drops. Whole grain foods help maintain healthy cholesterol already in the normal range and support heart health.
Phytonutrients (nutrients derived from plants) are also abundant in whole grains. They’re important because your body can’t make these essential compounds. Eating whole-wheat toast, or whole-grain cereals can increase the fibre and phytonutrients in your diet and will help you stay full throughout the day.
Skip the Juice, Go with Fruit
Fruit juice is a tempting choice when preparing breakfast. Unfortunately, these drinks are high in sugar, low in fibre, and associated with negative health effects.
So, juices aren’t the best choice for a healthy breakfast. Going with whole fruit is more nutritious. Whole fruit can satisfy a craving for sweets and has the added benefit of fibre, which helps support healthy digestion.
Some of the best fruits to eat at breakfast are berries, grapefruit, and bananas. Berries are loaded with antioxidants and help maintain cellular vitality. Grapefruit is full of fibre and can fill you up faster than pastries and sweet drinks. Bananas are packed with potassium, vitamin C, and other vitamins and minerals. These micronutrients help maintain a healthy body and sustain you throughout the day. And bananas are easy to grab and take with you when you’re in a hurry.
Be Smart About Your Fat Selection
Fat isn’t a bad word. It’s one of the essential macronutrients and provides a great source of sustained energy. Fat can even help you feel full longer. But you have to be selective about the type of fat you choose and be careful about the extra calories they add.
That’s because not all fats are created equal. Trans fats—like margarine—should be avoided altogether. For other fats, you should first consider the source.
An avocado and a pork sausage both contain fat. But it’s pretty easy to guess which one is better for your body. As a general rule, fats that come from plants are usually healthier and fats that come from animals are usually less healthy.
So, don’t skip the fat. Just be smart about your selection.
What You Drink Matters
When you find yourself in need of a morning beverage, look to water, coffee, and tea instead of caffeinated soda, juice, or energy drinks—even so-called “diet” options. These sugary beverages can spike blood sugar, dehydrate your body over the course of the day, and in the case of diet beverages, even trigger you to snack more.
Water provides lasting hydration and helps your body function optimally. Tea and coffee are natural sources of energy boosting caffeine and have been shown to activate the areas of the brain that keep you alert and focused. Green, white, black, and herbal teas are also valuable sources of phytonutrients and antioxidants. These compounds are important for supporting healthy cell and immune function.
Pair Your Favourite Healthy Breakfast with Nutritional Supplements
Even when you try to eat right, your nutrient supply can fall short of your daily needs. Multivitamins are quick, easy ways to ensure your body has all the vitamins and minerals it needs to keep your engine running smoothly.
Nutritional supplementation, as recommended by your healthcare provider, helps close the gap between what your body needs and what your diet provides. Supplements can optimize the efficiency of your cellular communication, help support your immune system, and help you turn the macronutrients you just ate (protein, carbohydrates, and fats) into the energy your body needs for the day.
Start your day with a healthy breakfast and a multivitamin to put your body in the best position for success.
Easy Ways to Make Better Breakfast Choices
Eating a healthy breakfast doesn’t have to be difficult. Small changes and substitutions to your current breakfast routine could be enough to improve your morning nutrition.
Here are some simple ways to have a better breakfast today:
• Substitute white bread with a whole-grain alternative.
• Try to avoid most cold cereals. Even what looks to be the healthiest choice tends to be high glycaemic.
• Drink tea or other healthy beverages instead of juice. If you need to sweeten, use natural sweeteners like stevia or agave nectar.
• In a hurry? Make sure your on-the-go breakfast includes a fruit/vegetable, protein, a smart fat, and whole grains. A piece of fruit, hard-boiled egg, and whole-wheat roll will fill you up, fuel your busy day, and help you make smart eating choices later on. Or alternatively, a low-glycaemic meal replacement shake can be quick, healthy, on-the-go option.
• Take a multivitamin at breakfast each day. After you make it a habit, taking your vitamins will be easy to remember.