For many of us, the start of a new year brings about new hopes and aspirations for healthy habits, however, when it comes to creating these new healthy habits, it’s easy to fall off the bandwagon. In fact, up to 80% of New Year resolutions are unsuccessful[1]. Meal preparation and planning is one of those
For many of us, the start of a new year brings about new hopes and aspirations for healthy habits, however, when it comes to creating these new healthy habits, it’s easy to fall off the bandwagon. In fact, up to 80% of New Year resolutions are unsuccessful[1].
Meal preparation and planning is one of those things we all know we should do but often don’t. Meal preparation involves the planning and cooking of your weekly meals ahead of time and is a good idea for those who are looking to save time, money and get a bit more organised with their nutrition.
Here are our top three ‘how to steps’ for meal preparation that will encourage successful healthy habits in the New Year.
1. Plan your menu for the week ahead.
Like the saying suggests, “If you fail to plan, you plan to fail.”. Sitting down and planning out a menu is one of the most important steps in meal prep.
How To:
Use a menu plan template and/or an App such as ‘Mealime Meal Plans & Recipes’ to plan out your meals for the week ahead.
Identify your busiest days – late nights, early mornings, social commitments and plan your meals accordingly.
Create nutritionally balanced meals by building each meal around the three key macronutrients – protein, carbohydrates and fat. An example of this may include overnight oats, with oats as the carbohydrate, Clean Lean Protein as the protein and peanut butter as the fat.
Remember, just because you are meal prepping, doesn’t mean your meals should be boring! Sit down with yourself, your partner or your family and choose meals that you enjoy! This will encourage successful meal preparation.
2. Prepare meals ahead of time.
Setting aside time on the weekend to meal prep will keep you organised Monday through to Friday. Preparing your own food also provides you with more control over what goes into your meals, which is beneficial for those with specific health and nutrition goals.
How To:
Allocate three hours on the weekend to shop, cook and portion out meals.
Batch cooking is an effective method that can be used to prepare multiple meals at once. When preparing some of your favourite recipes, try doubling the quantities so that you increase the number of serves
Wash, cut, cook and store food in advance. Vegetables can be roasted on large trays, and grains such as rice and quinoa can be cooked and stored in the fridge to be added to meals throughout the week.
Plan and portion out healthy snacks. Cut up fruit at the start of the week and store in the fridge. This can be consumed with nuts for a perfectly balanced snack.
To ensure your meals last, store additional serves in air-tight containers in the freezer. It is worth investing in good quality airtight, food storage containers as this will guarantee your foods freshness.
3. Variety is key.
Whilst it is easy to prepare the same meals week after week, this can create a lack of variety and become monotonous and tasteless.
How To:
To avoid monotony, come up with three to four core recipes that can be rotated throughout the week. Some great core recipe ideas include vegetable casseroles, lentil curries and pasta bakes.
Adding vegetables that are in season ensures diversity.
The addition of herbs, spices and condiments are also a fantastic way to create interest and variety!
Meal preparation and planning is a fantastic way to stay organised and can be an important tool for those wanting to stay on top of their health goals in the New Year. With these simple tips, you’ll have plenty of healthy options ready to support you throughout the week.
Getting the kids ready to go back to school after the Christmas break can be a daunting task! Between organising school uniforms and after school activities, it’s easy to leave the kids’ lunch boxes to the last minute. Here are our top tips and tricks for planning and preparing healthy lunches that will ensure a
Getting the kids ready to go back to school after the Christmas break can be a daunting task! Between organising school uniforms and after school activities, it’s easy to leave the kids’ lunch boxes to the last minute. Here are our top tips and tricks for planning and preparing healthy lunches that will ensure a stress-free start to the school year.
1. Planning ahead.
Setting aside the time to come up with lunch box ideas for the week ahead will not only keep you organised, it will also save you time on those mornings when you are rushing out the door.
How To:
Allocate 1 hour on the weekend to write out lunch box ideas for the week ahead. You can do this by manually drawing out a plan or using a planner App.
Choose meals and snacks that keep well in lunch boxes – some examples include savoury muffins, protein balls, wholegrain crackers and pasta.
Structure lunch boxes around the three key macronutrients: carbohydrates, fats and protein. See the image below for a visual guide on how to fill your kids lunch box.
Make sure you include variety – children may grow tired of the same foods, so it is important to incorporate some different lunch options! A good way to do this is by changing up their snacks and rotating between different fruits and vegetables.
2. Batch cooking.
Once you have planned out the children’s lunches for the week ahead, set aside time to shop, cook and portion out meals on a Sunday as this will ensure you are prepared for the week ahead.
How To:
Allocate 1-2 hours on a Sunday to prepare meals and snacks.
Batch cooking is an efficient method that can be used to prepare many meals at once. Pick some of your child’s favourite recipes and double the quantities to increase the number of serves.
For easy grab and go snacks, wash, pre-cut and store vegetables and fruit ahead of time.
Freeze any leftovers as these can be used at a later date.
3. Hide extra nutrients in food.
If your children are fussy eaters and struggle to eat their vegetables or a variety of foods, a great way to include more nutrients in their lunchboxes is by hiding them in their favourite foods.
How To:
Grate or blend vegetables such as carrots and zucchini into sauces.
Add chia seeds or ground flaxseeds into yoghurt.
Choose wholegrain breads that have visible seeds and grains.
Blend spinach into egg mixtures.
Add a scoop of Kids Good Stuff into baking and smoothies – click here to explore some kid friendly recipes!
4. Get the kids involved.
Do you cook with your kids? It may seem overwhelming, but It doesn’t have to be stressful. Getting your children involved in the act of meal preparation not only provides valuable skills and education, it also exposes them to different foods.
How To:
When planning out lunch box ideas for the week, sit down with your kids and let them contribute ideas. This will ensure they will enjoy their meals more and actually eat them.
When preparing food, get the kids involved with the washing, sorting and assembling of ingredients.
Baking is a fun and exciting hands-on activity for kids. Try a healthy take on your favourite classics.
Encourage the kids to help you pack their lunch boxes. This can be an activity that gets the kids excited about their lunches!
Are the foundations of health holding you back from thriving? Here’s how to implement the foundations of health and nourish your body and mind in order till feel your best all the time.
Are the foundations of health holding you back from thriving?
Welcome to 2021! New year, new you and a new set of (sometimes unrealistic) health expectations and resolutions. Although we strive to be the healthiest versions of ourselves after the holiday period, chances are by February, everything has gone down the drain.
We’re here to remind you that health doesn’t have to be hard, it’s simple if you just keep the basics in mind. It’s about consistently implementing the foundations of health and nourishing your body and mind in order to feel your best all the time. How? It’s easy – que the foundations of health:
Nutrition
The food you eat can either be your most powerful partner or greatest enemy and at this time of year (where all the days seem to merge into one) it’s easy to overindulge and create unhealthy habits that can be seriously damaging to your health.
A diet with the right balance of macronutrients, and that is abundant in vitamins and minerals, is essential to help your body function optimally. With so much information available about what we should and shouldn’t be eating, it is more and more evident that there really isn’t a one size fits all approach when it comes to food.
The main aim when it comes to nutrition is to fuel your body with foods that provide the right balance of nutrients so you can function at your best. Creating healthy balanced meals is simple – start by following this formula.
Fill ½ your plate with fibre. Fibre helps to regulate appetite, slow digestion and keep you feeling satisfied for longer, as well as supporting healthy digestive function. Sources of fibre include: Crunchy salad vegetables, leafy greens and non-starchy vegetables – aim to include a variety.
Fill ¼ of your plate with protein. Protein provides the primary building blocks in the body and is essential for all bodily functions. Your brain, bones, digestion, immune system, skin and hormones all rely on a constant source of good quality proteins to function. Quality sources of protein include: eggs, fish, red meat, poultry, dairy, legumes, tofu, quinoa, raw nuts/seeds, high-quality protein powder like our Clean Lean Protein.
Fill ¼ of your plate with complex carbohydrates. Carbohydrates are the sugars and starches found in foods. The right carbohydrates supply the body with essential fuel for energy. Steer clear of simple carbohydrates (white bread/pasta/rice, cakes, biscuits, processed foods etc.) as they provide little to no nutritional value and contribute to fatigue and hunger. Instead choose complex carbohydrates – foods that have high dietary fibre promoting satiety, fullness and stabilised blood sugar levels. Complex carbohydrates include: whole grain products (visible seeds), legumes, brown rice, quinoa, oats, whole-wheat products (breads and pasta), root vegetables.
Add 1-2 tablespoons of healthy fats. Consuming the right fats in appropriate quantities is important for the structure and function of every cell in the body and is essential for energy production, stabilising blood sugar levels and keeping you feeling fuller for longer. Healthy fats include: Avocado, olive oil, coconut, quality dairy, raw nuts and seeds
How to maximise your nutrient intake:
Follow the above formula to create balanced meals daily
Water plays a role in almost every process in the body, with our bodies made up of approximately 60% water. Water enables the body to flush out toxins and is important for digestion, brain function, skin health and so much more.
Water is such a vital element of every biochemical process in the body that dehydration levels as low as 1-3% can have a noticeable impact on body function.
How to increase your water intake:
When you wake up have a large glass of water
Carry a reusable water bottle with you
Set reminders or alarms on your phone
Consciously swap soda/sugary drink for water
Try herbal teas or add citrus, berries or mint to taste
Movement
Over the holiday period it’s easy to neglect moving your body or ditch your regular exercise routine but maintaining regular movement and exercise is not only important for your physical health but your mental health too.
Regular movement helps keep your body functioning and aids the body’s key systems to increase metabolic rate, strengthen muscles, increase energy levels, support mental health, mood, sleep quality and overall cognitive function.
Getting outside every day will contribute to getting your heart rate up, soaking up Vitamin D and breathing fresh air, as well as releasing endorphins to make you feel happy, healthy and confident.
How to schedule in daily movement:
Aim to hit 7 000 to 10 000 steps daily through incidental movement
Schedule in exercise and make it a priority
Make it social – enjoy movement with friends and family
Try something new – swimming, dancing, tennis or a yoga class
Sleep is one of the first sacrifices we make during the holiday season. Ditching a regular sleep routine for late nights, social events and Netflix binges delays the onset of natural drowsiness and gets in the way of quality and quantity of sleep. These activities delay the production of melatonin and disrupts the body’s circadian rhythm (the internal body clock regulating the sleep/wake cycle) and can contribute to anything from weight gain, digestive issues, poor liver function, cardiac problems, congestion and, of course, an ongoing state of fatigue.
Sleep is classified as one of the foundations of health as without it the body cannot thrive or even perform basic functions like digestion and metabolism of food. It’s a time when your body relaxes and repairs and it’s important to promote quality and quantity sleep year-round. Sacrificing these precious hours and ditching a regular sleep routine can contribute to poor health and long-term illness.
How to support sleep health:
Prioritise your sleep – aim for 7-8 hours each night
Establish a regular bedtime routine and consistent bedtime
Avoid drinking caffeine after 2pm
Create a healthy sleep environment – quiet, dark and comfortable
Avoid screens prior to bed – switch to night mode if needed
Quiet your brain – journal, deep breathing, bedtime meditation
Avoid alcohol
Avoid anxiety-driven activities before bedtime e.g., checking work emails or watching the news
Mindfulness
This is the perfect time of year to create some healthy habits around mindfulness that will provide you with the tools and skills for the year ahead. Mindfulness can help with stress management, improve sleep, benefit your relationships and support your physical and mental health.
A mindfulness practice has been shown to help everyone from children to adults and proves to play an important role in overall health and wellbeing.
How to be mindful:
Eat mindfully – sit down, chew your food and enjoy every mouthful
Practice self-love and prioritise you
Try guided meditations to kickstart a new habit
Take deep belly breaths
Actively listen to those around you and be present
Unplug and recharge your batteries
Become intuitive with your body
January is the time to ditch the resolutions and focus on long term, simple and sustainable changes that support your body. It’s often the foundations of health that will hold you back from reaching your health goals. When these foundations are out of balance, everything is out of whack. Get them right and everything else will follow.
The holiday season can present a number of challenges when it comes to maintaining healthy habits. The good news? With a little smart planning, you can avoid the speed bumps that may throw you off course so that you can enter the New Year feeling confident and in control of your health and wellbeing. Here,
The holiday season can present a number of challenges when it comes to maintaining healthy habits. The good news? With a little smart planning, you can avoid the speed bumps that may throw you off course so that you can enter the New Year feeling confident and in control of your health and wellbeing.
Here, Sydney-based Dietitian and Nutritionist, Rachel Hawkins, discusses six of the biggest health mistakes that people make during the holiday season, as well as providing some tried and true strategies to help you avoid making them!
Mistake 1: Skipping Breakfast to Save Room for Later
Although breakfast isn’t an essential meal for most adults, skipping breakfast in order to save room for later is a dangerous gamble. Whether it’s the office holiday party, Thanksgiving dinner or a Christmas lunch, showing up to an event where there is going to be a smorgasbord of food with an empty stomach only increases the likelihood that you will go ‘all out’ and overeat when you’re there.
Regardless of the time of year, overeating can easily spiral out of control resulting in a number of health consequences. These include bloating, gas, nausea, sluggishness, and unwanted weight gain.1,2,3,4 Chronic overeating may also disrupt the balance of hormones that control your hunger (ghrelin) and fullness (leptin), making it more difficult to determine when your body actually needs food.5,6
Instead of skipping breakfast before a holiday event, enjoy a balanced breakfast that includes a source of protein, healthy fats and low glycaemic index (GI) carbohydrates so that you are adequately nourished and able to make more mindful choices at holiday events.
Some breakfast suggestions include:
Overnight oats made with chia seeds, berries, maple syrup and your choice of milk
Poached eggs on toast made with wholegrain bread and a side of avocado
A loaded breakfast smoothie made with berries, spinach, rolled oats, chia seeds, a serve of Smooth Vanilla Clean Lean Protein and your choice of milk
Mistake 2: Having an All-or-Nothing Mindset
The all-or-nothing mindset is a mentality that people have, whether it be towards nutrition or exercise, where they are either all in or all out. It is the kind of approach that sees people eat two pieces of pavlova after Christmas lunch and then say, ‘oh stuff it’ and spend the rest of the week bingeing on Christmas leftovers.
The problem with an all-or-nothing mindset is that it is accompanied by unrealistic, self-imposed rules that naturally test our willpower. When these rules are broken, we feel guilty about this and revert to the old ‘stuff it’ mentality. And so, the cycle repeats.
My advice?
Ditch the restrictive diet. Telling yourself that you aren’t allowed to eat any sweets on Christmas Day isn’t realistic. However, allowing yourself a plate of dessert is. Enjoy the holiday festivities but do it in a balanced way. By allowing yourself permission to eat the foods that would otherwise be on your ‘banned list’, you are essentially decreasing the likelihood of bingeing later on.
Secondly, eat more mindfully.Eating slowly and taking the time to chew your food properly is a practical strategy that will help you to savour the flavours of your meal, thus helping you to feel more satisfied after eating (and less likely to go back for second and third servings)! Aim for 20 chews per mouthful. This trick will also help to improve your digestion!
Mistake 3: Failing to Plan on Days You Don’t Have Holiday Events
Not every day between Christmas and New Year needs to involve a smorgasbord of food.
Set yourself up for success during the holiday season by planning your menu on ‘regular’ days when you’re not at an event. This will help to alleviate the stress of not knowing what to cook at the end of the day, thereby reducing the likelihood of you buying takeaway food or making undesirable food choices.
Plan your meals ahead of time by writing a list of what you are going to eat for your breakfast, lunch, dinner and snacks each day of the week, and also what ingredients you will need from the grocery store in order to make this happen.
By doing this, you reduce the likelihood of being caught out in between holiday events thus making it easier to make healthy nutrition choices during the silly season.
Mistake 4: Going Hard on the Booze
Food isn’t the only thing that we typically overindulge in over the holiday season. Many festive celebrations involve alcohol, and typically in higher volumes than we would normally consume.
In the short term, excessive alcohol consumption can lead to impaired judgement, reduced inhibitions, loss of coordination, unstable emotions, memory loss, headaches and vomiting.7,8 In the long term, excessive alcohol consumption can negatively impact our mental health and fertility and increase our risk of developing chronic diseases such as heart disease, diabetes and some cancers.7,8
Regular alcohol consumption can also lead to unwanted weight gain.7,8
Alcohol contains seven calories per gram, which is around the same amount as a gram of fat.9 This, in addition to the added calories found in mixers such as tonic water or coke, means that you could be drinking around 200 calories per standard drink. If you’re drinking a pint of full-strength beer, then this number increases to 240 calories per drink.
It is possible to enjoy the holiday season whilst still moderating the amount of alcohol you drink.
Alternate alcoholic drinks with non-alcoholic drinks such as water, soda water or zero sugar soft drinks
Pour your own drinks instead of accepting refills from others so that you can keep track of how much you are drinking
Avoid getting involved in rounds as this often means you will drink more than intended
Switch from full strength beer to light beer to save ~90 calories per pint
Pace yourself by taking small sips
Mistake 5: Failing to Move Your Body
It may be the holiday season, but this doesn’t mean your normal healthy habits need to completely fly out the window.
Exercise is incredibly beneficial for our overall health and wellbeing. It promotes good cardiovascular and mental health and can also be used to strengthen and maintain our musculoskeletal system.10
Regular exercise can help to keep our mental health on track when our normal routines are disrupted by promoting the release of feel-good brain chemicals that can help to boost our mood and overall sense of wellbeing.10
Because the holidays are such a busy time of year, it can be a good idea to exercise in the morning before the day slips away from you and excuses start to creep in. But if you’re more of an evening exerciser then that’s ok too!
Ways to stay active over the holiday season include:
Going for a hike with a friend
Taking the dog for a walk
Doing a home workout. We have shared our favourite workout apps here.
Going for a bike ride
Participating in gym classes or group bootcamps
Running interval sprints on the sand at the beach
Doing some laps at the pool
Mistake 6: Not Seeking Help
While it might be the most wonderful time of the year for some, for others it can be a really difficult one. The holiday season can remind people of loved ones they have lost, while for others it can be a time they spend alone.
The global pandemic adds an additional challenge this year due to the fact that there will be many people who will not be able to spend the holidays with their families due to restrictions around travelling and group gatherings.
So, it is more important now than ever before to prioritise our mental wellbeing.
Keep active, slow down and take things one step at a time. If you’re lonely, reach out to a friend you trust and talk through how you are feeling. If you’re overwhelmed by the presence of family, schedule out some time for yourself.
If you are concerned about your own mental health, or the mental health of a loved one, there are a number of things that you can do…
Start a conversation. If you are struggling with your mental health, consider opening up to a friend or family member about this. Mental illness effects one in five (20%) Australians aged 16-85 years each year.11 Starting a conversation with someone you trust can help to alleviate anxiety and make you feel less alone. If you think that a loved one may be struggling with their mental health, simply checking in with a simple phone call and asking, ‘are you ok?’ is a great way to offer your support.
Seek support from a health care professional. This could involve referral to a psychologist, psychiatrist or other specialist doctor from your GP. In Australia, telehealth services are available which help to make mental health services more easily accessible.
Utilise online and telephone-based services. There are a number of online and telephone-based support services that can be accessed for immediate crisis support. They includeLifeline, Beyond Blue, Headspaceand The Butterfly Foundation.
To keep up with the demands of school, extracurricular activities, sports and friendships, kids often need a bit of an energy boost. Growing kids Children and adolescents are going through massive periods of growth and development, and this means they need plenty of food. In fact, young teens need more calories than any other stage
To keep up with the demands of school, extracurricular activities, sports and friendships, kids often need a bit of an energy boost.
Growing kids
Children and adolescents are going through massive periods of growth and development, and this means they need plenty of food. In fact, young teens need more calories than any other stage of life. Unfortunately, this is also a time when many girls intentionally diet to restrict calories. By age 15, over 75% of girls reported dieting at some point.1 Not only can this lead to low energy, but there is potential for nutritional deficiencies when total food and calories are insufficient. Remember, it’s not just growing boys that need to eat more, girls do too!
Rather than aiming for a specific calorie goal (as this changes based on things like height and activity levels), encourage your children to eat until they’re full, neither overeating nor undereating, and focus on a varied diet filled with complex carbohydrates (like whole grain bread, beans, sweet potato, quinoa and brown rice), a rainbow of fruits and veggies, fats and protein. Try my recipe for delicious overnight oats, full of complex carbohydrates to keep kids energised until lunchtime.
Adding a product like Kids Good Stuff (or even Good Green Vitality for adolescents) to their daily routine is a great way to ensure they are getting all the vitamins and minerals their bodies need to thrive.
Specific nutrients for energy
Carbohydrate is the body’s preferred energy source, and the only source that our brains can use. Simple carbohydrates (like white bread and sugar) are used quickly, while complex carbohydrates (like brown bread, wholemeal pasta, fruits and veggies and beans) give us longer lasting energy. Try to include complex carbs with each meal and snack to boost energy.
Protein takes longer for your body to break down and turn into energy so it is a longer lasting energy source that also provides satiety (minimising the risk of reaching for sugary snacks). Kids Good Stuff is a plant-based smoothie mix with 8g a protein in every serve.
B vitamins help our bodies extract the energy from the food we’ve eaten,2 so it’s important to make sure your children’s diets have enough of them. This can be easy as B vitamins are found in a wide range of foods including meat, dairy, eggs, beans and lentils, and seeds (especially sunflower). If your child is vegan, however, they will need to eat food fortified with vitamin B12 or take a supplement like Kids Good Stuff (which is packed with a full spectrum of B vitamins), as this vitamin only occurs naturally in animal products.
Iron is needed to transport oxygen around the body and to the brain.2If you’ve ever been in a closed room full of people with no open windows, you’re probably familiar with that dozy feeling that low oxygen produces. To avoid this, make sure your children are eating plenty of iron-rich foods, not just meat, but beans and red lentils, chia and hemp seeds, spinach and tofu can all help to boost iron. Having a source of vitamin C at the same time (from oranges, of course, but also capsicum, kiwi, tomatoes and broccoli) can help the body absorb more iron. Only give your child an iron supplement if their doctor has advised it; not everyone’s body can process excess iron, and it’s much easier for our bodies to regulate it from food sources.
Sleep hygiene
It might sound obvious, but helping your kids get a good night’s sleep is crucial for ensuring their energy lasts all day, and there are several ways to encourage this. The routines and activities we do before bed are labelled ‘sleep hygiene’; good sleep hygiene promotes good quality sleep, while poor sleep hygiene tends to disrupt sleep.
Good sleep hygiene tips include:
Make sure your children wake up and go to bed at the same time every day, even weekends. While it might not make you popular, it really helps set kids’ body clocks so they aren’t overtired come morning.
Make their bedroom restful. A comfy mattress, nice bedding and a dark, clutter-free room can all promote good sleep.
Stretching, yoga or meditating before bed can help to calm the mind if they are worriers. Get the family involved and do it together to promote restful sleep in everyone!
Enforce a ‘no screens’ rule an hour or so before bedtime. The blue light from screens can disrupt the hormones which make us sleepy; fast-paced, bright tv shows and social media can also be very stimulating for the brain making it harder to switch off at night.
Adding a couple of drops of lavender essential oil to a warm bath is a great way to relax before bedtime. For older children who prefer showers, a lavender body lotion or pillow spray are good options.
References:
Hohman EE, Balantekin KN, Birch LL, et al. Dieting is associated with reduced bone mineral accrual in a longitudinal cohort of girls. BMC Public Health 2018;18(1):1285.
Tardy AL, Pouteau E, Marquez D, et al. Vitamins and minerals for energy, fatigue and cognition: A narrative review of the biochemical and clinical evidence. Nutrients 2020;12(1):pii:E228.
All around the world, the shelves are flooded with protein powders – whey, soy, pea, insect, you name it, it’s available. So, what makes our Clean Lean Protein so unique in a sea of worthy competitors? It’s as much to do with what we leave out of the product as it is what we put
All around the world, the shelves are flooded with protein powders – whey, soy, pea, insect, you name it, it’s available. So, what makes our Clean Lean Protein so unique in a sea of worthy competitors?
It’s as much to do with what we leave out of the product as it is what we put in. From seedling to shop floor, we use the cleanest growing and manufacturing methods available to produce a unique, high-quality plant protein that is suitable for everyone.
It starts with the peas and where they are grown:
Clean Lean Protein is made from the highest quality European Golden Pea (Pisum sativum). The growing of the peas is contracted to farmers primarily in Northern France, an area known for their quality soils, clean environment and sustainable practices, before being processed in Belgium by Cosucra.
Cosucra is a private family business regarded as the world leaders in pea protein isolation and renowned for their low carbon footprint and 100% sustainable processing facility. The seeds are provided to the farmers by Cosucra to assure premium quality. There are strict rules and regulations in place around farming practices in France to minimize the risk or cross contamination with pollutants and to avoid the use of common herbicides, pesticides and artificial fertilizers.
Peas are classified as a sustainable crop as they use less land and water than alternatives and add vital nutrients like nitrogen back into the soil. Cosucra transports the peas from Northern France by waterways to Belgium for processing, further reducing their carbon footprint and environmental impact.
The isolation process:
Typical pea protein isolation processes involve high temperatures and chemicals that can destroy the nutrient profile of the peas and denature the protein.Cosucra does not use any solvents, chemicals or high temperatures in their isolation process. The nutrients are extracted from the peas in their state-of-the-art facilities via a gentle water-based extraction process.
This patented extraction process ensures the removal of anti-nutrients like phytic acid, lectins and trypsin inhibitors, making the resulting protein highly available and digestible for the consumer. In addition, this process increases the protein content and availability from the peas in a similar way to processes such as sprouting and fermenting, but more effectively.
After the isolation process is complete, Cosucra purifies and recycles the water used and turns all remaining pea material into biofuel and animal feed.
What we’re left with is a high quality and high protein powder that smells neutral, mixes well into liquid and easy to flavour.
The quality and nature of the finished product:
Clean Lean Protein is renowned for its quality, taste, smooth texture and minimal ingredients. We can also guarantee that the product is entirely clean and free of contaminants.
Through independent laboratory testing, Clean Lean Protein is certified gluten, soy and dairy free as well as being free from Genetically Modified Ingredients (GMOs). There are no other common allergens present in any of the ingredients used and the finished products are regularly tested for herbicides and pesticides, and to ensure naturally occurring heavy metals are well within safe limits. Clean Lean Protein is also free from fillers, gums, preservatives, processing aids and masking agents that are commonly used in blending protein powders.
From a consumer perspective, Clean Lean Protein is not certified organic. This is because we currently cannot guarantee the supply chain of organically certified protein that matches the quality that Cosucra supplies – that being a high purity isolate that contains almost 90% pure protein. Furthermore, there is no need for a pea protein isolate to be organic as it is a processed ingredient. Consumers choose organic products for the nutrients in the soil and to avoid harmful herbicides and pesticides. The pea protein isolation process is simply pulling out the amino acids from the peas, with a by-product of beneficial fibre. Made from the highest quality European golden peas, Clean Lean Protein consistently outperforms in quality and taste comparisons with other plant proteins on the market and is truly the environmentally friendly choice.
How diet and supplementation support hair regrowth in autoimmune hair-loss.
A recent paper has been published in the Cureus Journal of Medicine in which an eight-year-old patient achieved remission of Alopecia areata (AA) through the use of diet and supplementation including Nuzest’s Kids Good Stuff in the regimen.
What is Alopecia areata (AA)?
AA is a common autoimmune condition targeting the hair follicles causing ‘spot baldness’ (or more extensive) hair loss in individuals. Autoimmune diseases are conditions that trigger the immune system to attack part of your own body; in the case of AA, the hair follicles are targeted, contributing to an individual’s presentation of hair loss. White blood cells attack healthy hair follicle cells, causing them to shrink and fall out. This is often present on the scalp in small patches, however, hair loss can occur over other parts of the body.
Hair loss is a physical, external sign which may indicate that something is going on within the body. Nutrient deficiencies, hormonal imbalances, thyroid disorders and pharmaceutical drugs are just a few factors that may contribute to hair loss.
The Case Study & Case Presentation
A case study by Cliff J. Harvey published in November 2020 reports the treatment of AA through the use of combined diet and supplementation.[1]The patient was an eight-year-old male who presented with AA.
Advice was provided to the patient’s parents to increase zinc, vitamin A and vitamin D-rich foods, to avoid gluten and dairy where possible, and to focus on a whole foods diet reducing intake of processed ‘packaged’ foods.[1]
The supplementation regimen consisted of our Kids Good Stuff multi-nutrient powder which is rich in vitamins A, D3, zinc and secondary antioxidant nutrients; paired with a zinc sulfate supplement and a fish oil with added vitamin D. Lifestyle advice was also given to spend 5-10 min outside daily.
Key micronutrients including vitamin D, zinc and vitamin A were supplemented through a daily dose of Kids Good Stuff. Per 15g serve the following amount of key micronutrients were provided:
Vitamin A – 400μg RE
Zinc – 6mg
Vitamin D3 – 10μg
The Results
After following the prescribed dietary and supplement regimen for two months, the patient’s hair was seen to grow back. After five months, it was reported the patient achieved complete remission, with evidence that the patient’s hair had completely recovered. Additional research suggests there is a relationship between the incidence and severity of AA and several micronutrients, including vitamin D, zinc and vitamin A.[2]
Kids Good Stuff is an all-in-one nutritional support formula providing the right balance of vitamins and minerals to fill nutritional gaps in a child’s diet. It’s true that even as adults, many of us don’t get all the essential micronutrients that we need to thrive from diet alone and without vital nutrients we can’t perform and feel out best – this rings true for kids too!
Insufficient intakes of nutrients increase rapidly from infancy. For example, from the age of 2-4 to 14-18, around 1/3 of males and over ¼ females don’t consume sufficient vitamin A and for boys and men, zinc insufficiency consistently rises from childhood to over 2/3 of the male population by adulthood.[3] The major reason being, we are not getting everything we need from diet alone as diets high in refined and processed foods are favoured.
Kids Good Stuff is not a substitute for healthy, balanced meals, but is a daily supplementation to help support the health and growth of our kids. The nutrient rich formula includes microalgae, mushrooms, vegetables and high polyphenol fruit and berry extracts which provides an array of phytonutrients, trace and ultra-trace minerals necessary for proper absorption and utilisation of the vitamins, minerals and nutrients in kids. Each ingredient works together in a range of different functions, supporting all 11 systems of the body, including the integumentary system (hair, skin and nails).
Kids Good Stuff was designed specifically with children’s needs in mind. It’s packed full of vitamins, minerals and other great stuff to set kids up for a good day and to support and nourish their growing bodies.
The world is becoming increasingly aware of the importance of good nutrition for health. But what country has the healthiest diet? Accredited Practicing Dietitian and Nutritionist, Rachel Hawkins, compares the dietary guidelines of ten popular countries to determine who will come out on top! Good nutrition is important for all aspects of health. A healthy
The world is becoming
increasingly aware of the importance of good nutrition for health. But what
country has the healthiest diet? Accredited Practicing Dietitian and
Nutritionist, Rachel Hawkins, compares the dietary guidelines of ten popular
countries to determine who will come out on top!
Good nutrition is important for all aspects of health. A healthy diet helps to protect against malnutrition and the risk of noncommunicable diseases such as diabetes, heart disease, stroke and cancer.1 But establishing dietary guidelines is no easy task. While the World Health Organisation (WHO) makes global dietary recommendations, it is up to each country to modify these to make them suitable for their population.
Why? Because people that live in different countries lead different lifestyles that involve different diets; from the food that is accessible, to the way it is prepared, and even the pattern by which it is consumed.
Dietary guidelines of ten countries around the world
We summarise the dietary guidelines of ten countries (including when they were last reviewed) below.
The Australian Guide to Healthy Eating uses a plate model to visually represent what proportion of the five food groups should be eaten each day. The food groups included on this plate are grain (cereal) foods; vegetables, legumes and beans; fruits; lean meats and poultry, fish, eggs, tofu, nuts and seeds; and dairy products (mostly reduced fat) and/or dairy alternatives.2,3
To achieve and maintain a healthy weight, be physically active and choose amounts of nutritious food and drinks to meet your energy needs
Enjoy a wide variety of nutritious foods from the aforementioned five food groups every day
Limit intake of foods containing saturated fat, added salt, added sugars and alcohol
Replace high fat foods which contain predominately saturated fats such as butter, cream, cooking margarine, coconut and palm oil with foods that contain predominantly polyunsaturated and monounsaturated fats such as oils, spreads, nut butters/pastes and avocado.
Interestingly, New Zealand does not have a visual guide to model their current healthy eating guidelines. Instead, their guidelines are only available in written form.4 The New Zealand Heart Foundation adopted the use of The Healthy Heart Visual Food Guide (pictured) in 2013 as a means to represent cardio-protective eating patterns, however this model does not represent New Zealand’s national eating guidelines.5
Singapore’s My Healthy Plate visually represents the proportion of foods that Singaporean’s should eat at each meal.7 My Healthy Plate is a practical guide for showing people what to eat at each meal and in what amounts in order to adopt and maintain healthy eating habits for life.7,8
Similar to Australia, the United Kingdom’s Eatwell Guide uses a plate model to visually represent what proportion of the five food groups should be eaten each day. However, unlike Australia, the five food groups they reference are different. The food groups included in the Eatwell Guide are potatoes, bread, rice, pasta and other starchy carbohydrates; fruit and vegetables, beans, pulses, fish eggs, meat and other proteins, dairy and dairy alternatives and oils and spreads.9,10
Canada’s Food Guide uses a plate model to visually represent what proportion of foods should be eaten each day.Canada’s Food Guide uniquely suggests that healthy eating is more than the foods that you eat but also about where, when, why and how you eat.14
China’s Food Guide Pagoda embodies the core recommendations of China’s dietary guidelines. It includes five levels, representing the recommended proportion of the different food groups that should be eaten each day.16
Thailand’s Nutrition Flag uses a hanging flag to visually represent the type and amount of each food group that should be eaten each day. The four food groups include rice, rice products, other grains and starchy foods; vegetables and fruits; meat, legumes, eggs and milk; and oil, sugar and salt.18
Spain’s Food Pyramid visually represent the frequency that different foods should be consumed in the overall diet and is based on a traditional Mediterranean Diet. The Food Pyramid is divided into three levels of consumption: daily at the base (wholegrain cereals and products, fruits, vegetables, olive oil and dairy products), weekly (fish, poultry, pulses, nuts, potatoes, eggs, red meat and meat products) and occasionally on top (sweets, snacks and sweetened beverages). The pyramid also includes recommendations on physical activity.19,20
India uses a number of graphical elements to represent the messages of its dietary guidelines, one of them being a Food Pyramid. Similar to Spain, the Food Pyramid is divided into levels that indicate the frequency of food consumption: sufficient quantity at the base (cereals and legumes/beans), liberally (vegetables and fruits), moderately (animal foods and oils) and sparingly at the top (highly processed foods high in sugar and fat).21
Ensure moderate use of edible oils and animal foods and
use a minimum of ghee/butter/vanaspati.
Minimize the use of processed foods rich in salt, sugar
and fats.
Adopt the right pre-cooking processes and appropriate
cooking methods.
Avoid overeating to prevent overweight and obesity.
Exercise regularly and be physically active to maintain
ideal body weight.
Ensure the use of safe and clean foods.
Drink plenty of water
Abstain from drinking alcohol
Say no to smoking
Last reviewed? 2011
So, what country has the healthiest diet?
Spain takes the gold medal here! Spain’s dietary guidelines are based on a Mediterranean Diet. The Mediterranean Diet is one of the world’s most well-researched diets due to the fact that many years ago researchers realised that people who lived in countries bordering the Mediterranean Sea (such as Greece, Italy and Spain) were healthier and had a lower risk of lifestyle related diseases compared to those who lived in other countries.22,23
A Mediterranean Diet may have health benefits and reduce risk of developing:22,23
Heart disease, including heart attack
Type 2 diabetes or its complications
Some cancers, including bowel cancer
Fatty liver disease
Depression or improving its symptoms
Cognitive decline, including dementia.
Such health benefits can be
attributed to the fact that the foods in this diet are rich in antioxidant and
anti-inflammatory properties. The diet also places a big focus on how food
is eaten – cooked at home, mindfully and ideally shared with friends and family.
In addition, the diet is thought to be incredibly sustainable which makes it
easier for people to implement lifelong healthy eating habits.
A special mention goes to our
friends in Canada for placing such a large emphasis on the where, when, why
and how we eat in their newly revised guidelines – they take my
second-place medal!
Tips to make your diet healthier (and do like the mediterranean do)!
Replace large serves of meat with vegetables in your
meals. They should take up at least half your plate!
Eat fish (especially oily fish like salmon) twice per
week
Switch red meats out for white meats
Eat more legumes! If having mince, try replacing half the
mixture with beans or lentils.
Replace canola, sesame, coconut or other vegetable oils
with extra virgin olive oil in cooking and dressings.
Instead of spreading margarine or butter on bread try
avocado
Add nuts and seeds to salads and smoothies
A day on a plate
Breakfast
Rolled oats made with your choice
of milk, topped with fruit and a handful of chopped nuts and/or seeds. Add a
scoop of CLP for a protein boost
Lunch
A roast pumpkin and lentil salad,
including roast pumpkin, tomato, dark leafy greens, avocado, brown lentils and
a honey mustard dressing made using a combination of extra virgin olive oil,
seeded mustard, honey and a squeeze of lemon juice.
Dinner
Homemade pizzas using a wholemeal
base topped with vegetables such as onion, zucchini, eggplant, capsicum and
olives drizzled with extra virgin olive oil.
The most important meal of the day That’s right, breakfast! If you’ve ever run out of the door without breakfast on a workday, you’re probably familiar with the distraction that hunger can cause. This is no different in children – attention and memory are improved in children that have breakfast compared to those who don’t,
The most important meal of
the day
That’s right, breakfast! If you’ve ever run out of the door
without breakfast on a workday, you’re probably familiar with the distraction
that hunger can cause. This is no different in children – attention and memory
are improved in children that have breakfast compared to those who don’t, and
some types of breakfast seem to improve attention more than others. For
example, children who ate low GI (or glycaemic index – a measure of how quickly
your blood sugar rises after a meal) breakfasts saw greater improvement in
attention than those who had high GI breakfasts.1 Common high GI
breakfast foods are white bread, high-sugar cereal and baked goods like muffins
and pastries, whereas low GI options include oatmeal, eggs and wholemeal toast.
Examples of how to turn a high GI breakfast into a low GI one below:
Of course, it’s a little reductive to say that it’s only breakfast that is important when thinking about attention and behaviour in children. Making sure children eat regularly through the day and focussing on low GI foods ensures they have sustainable energy to focus and helps to reduce the poor behaviour that often arises from hunger.
Specific nutrients to help
As well as ensuring that children eat regularly, it can be
helpful to ensure adequate intake of a few key nutrients.
Magnesium, in concert with Calcium, helps calm the nervous system by regulating nerve firing and reducing over-excitation of the nervous system. For diets low in magnesium, supplementation might help to reduce anxiety. Check out this anxiety supplements which might help you a lot.
B Vitamins support all areas of health and mood; in particular B6 supplementation (with magnesium) has demonstrated improvements in symptoms of hyperactivity and aggressiveness in children.3
Iron deficiency in children has several symptoms, one of which is poor behaviour, and treatment with supplemental iron can reverse the behavioural symptoms.4 There’s no harm in increasing iron-rich foods in the diet (for example spinach, beans, lentils, tofu and red meat) as our bodies are very good at regulating iron from food sources; however you should only ever give children iron supplements if your doctor has identified an iron deficiency.
Zinc insufficiency is associated with a number of behaviour problems including anxiety/depression, withdrawal, emotional reactivity, attention problems and aggressive behaviour.5 Including more beans and lentils, seeds like hemp or pumpkin, nuts like cashews or almonds and dark chocolate can give your kids a boost of zinc in their diets.
Omega-3s have been found to improve problems like inattention, hyperactivity and oppositional behaviour in children, both with and without a diagnosis of ADHD (attention-deficit hyperactivity disorder).6 [Hibbeln] As well as oily fish, omega-3s can be found in seaweed, chia seeds, hemp seeds, flax, walnuts and beans.
Protein keeps them fuller for longer, helping to avoid afternoon ‘hanger’ tantrums!
To help achieve the levels of nutrients kids needs to thrive, try adding a Kids Good Stuff multivitamin smoothie to their daily routine. It contains over 50 ingredients including magnesium, calcium, B vitamins, naturally occurring iron, zinc and protein.
Things to avoid
Experiment with removing artificial colours, flavour enhancers and preservatives to see if this makes a difference in your child’s behaviour (some children are more sensitive than others); these include:
This can be an overwhelming task and it’s best to work with a professional (like a dietician, nutritionist or naturopath) when making restrictions to a child’s diet.
Allergies and intolerances
Allergies and intolerances don’t always show up as the classic symptoms of rash, itchy throat, bloating or diarrhoea. Behavioural problems can also be a sign of an undiagnosed allergy or intolerance. Speak to your doctor if you suspect this and they can arrange an allergy test for you.
References
Adolphus K, Lawton CL, Champ CL, et al. The effects of breakfast and breakfast composition on cognition in children and adolescents: A systematic review. Adv Nutr 2016;7(3):590S-612S.
Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients. 2017;9(5):429.
Mousain-Bosc M, Roche M, Polge A, Pradal-Prat D, Rapin J, Bali JP. Improvement of neurobehavioral dis-orders in children supplemented with magnesium-vitamin B6. I. Attention deficit hyperactivity disorders. Magnes Res. 2006;19(1):46-52.
Mahajan G, Sikka M, Rusia U, et al. Iron profile in children with behavioural disorders: A prospective study in a tertiary care hospital in North India. Indian J Hematol Blood Tranfus 2011;27(2):75-80.
Liu J, Hanlon A, Ma C, et al. Low blood zinc, iron, and other sociodemographic factors associated with behaviour problems in preschoolers. Nutr 2014;6:530-545.
Hibbeln JR, Gow RV. Omega-3 fatty acid and nutrient deficits in adverse neurodevelopment and childhood behaviours. Child Adolesc Psychiatr Clin N Am 2014;23(3):555-590.
Adolphus K, Lawton CL, Champ CL, et al. The effects of breakfast and breakfast composition on cognition in children and adolescents: A systematic review. Adv Nutr 2016;7(3):590S-612S.
Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients. 2017;9(5):429.
Mousain-Bosc M, Roche M, Polge A, Pradal-Prat D, Rapin J, Bali JP. Improvement of neurobehavioral dis-orders in children supplemented with magnesium-vitamin B6. I. Attention deficit hyperactivity disorders. Magnes Res. 2006;19(1):46-52.
Mahajan G, Sikka M, Rusia U, et al. Iron profile in children with behavioural disorders: A prospective study in a tertiary care hospital in North India. Indian J Hematol Blood Tranfus 2011;27(2):75-80.
Liu J, Hanlon A, Ma C, et al. Low blood zinc, iron, and other sociodemographic factors associated with behaviour problems in preschoolers. Nutr 2014;6:530-545.
Hibbeln JR, Gow RV. Omega-3 fatty acid and nutrient deficits in adverse neurodevelopment and childhood behaviours. Child Adolesc Psychiatr Clin N Am 2014;23(3):555-590.
By Nicola Miethke, Clinical Naturopath and Nutritionist Despite our best efforts as parents to give our children a wholesome, balanced diet filled with plenty of fresh fruit and vegetables, quality protein and healthy fats, it’s never quite that simple! Perhaps your child is a picky eater and you’re worried that their diet of sausages and
By Nicola Miethke, Clinical Naturopath and Nutritionist
Despite our best efforts as parents to give our children a wholesome, balanced diet filled with plenty of fresh fruit and vegetables, quality protein and healthy fats, it’s never quite that simple! Perhaps your child is a picky eater and you’re worried that their diet of sausages and potato every night just isn’t cutting it. Maybe their schedule is so busy or they are so active that it’s hard for them to find the time to eat enough whilst on the go. Or maybe your child has a sensory processing disorder or food allergy/intolerance which limits the variety of foods they are able or willing to eat. Whatever it is, most of children won’t eat everything we give them.
So how we can be sure that our children are getting
everything they need for healthy growth and development whilst still having the
energy to just be kids?
First and foremost, the priority is continuing your best efforts to help your child get the nutrients they need from a predominantly wholefood, unprocessed diet. But, with various issues affecting our children’s food intake (as mentioned above) and the following statistics to prove it, there are a lot of gaps that need to be filled:
95% of children eat insufficient serves of
vegetables
40% of children eat insufficient serves of fruit
40% of our children’s energy intake is from
discretionary foods
On average, only boys aged 4-11 and girls aged 9-11
meet the recommended daily intake for grains
Almost all children aged 4-18 do not meet the
recommended serves of dairy products, meat and alternatives1,2,3
In short, almost all children are missing the mark in at least three of the five primary food groups (fruits, vegetables, grains, meats and alternatives, dairy and alternatives) making it very difficult for them to get all the essential vitamins and minerals they need to thrive. “Thrive” being the key word here. The recommended daily intake (RDI) of vitamins and minerals set out by government guidelines are purely a baseline for survival. They do not take into consideration individual needs, activity levels or requirements for optimal wellbeing.
It doesn’t help that we are busier and more time poor than ever,
and packaged convenience foods are so readily available. Unfortunately, it’s
these foods (biscuits, crackers, muffins, potato and corn chips, snack bars) that
children tend to love because they are the highest in sugar, salt and saturated
fats, providing them with little other than high levels of kilojoules or what
we call “empty calories”. They’re great at keeping them quiet but far from nourishing.
Some of the most common nutritional deficiencies we see in children are vitamin D, vitamin B12, calcium, magnesium, iodine, iron and zinc.4 Approximately 85% of girls aged 12-18 have inadequate calcium intake, 70% have inadequate magnesium levels and 40% are low in iron.2,5 Whilst 60% of boys aged 12-18 have inadequate magnesium levels and 70% don’t get enough calcium.5 It’s also very common for children, particularly teenagers, to show signs of low levels of B group vitamins (such as fatigue, difficulty concentrating and irritability) when the pressures of school life start to create additional stress. The reason why we see these deficiencies creep up as our children get older is because the period between the age of 4 and 14 is characterised by rapid growth, and cognitive and emotional development. Therefore, giving them a strong nutritional foundation during these years is the best strategy for avoiding problems later on.
Is there is an easy solution?
Thank goodness, YES! Nuzest’s Kids Good Stuff (KGS) is the nutritional insurance for our kids that we have all been looking for to put our minds at ease. Adding it to your child’s normal daily diet it will not only fill the gaps to help them reach their RDIs, it will help to ensure they are going above and beyond these recommendations for optimal health, growth and development.
For example, every serve of KGS contains 200% of the RDI for
Vitamin D for children aged 4-14, 261% of Vitamin C, 278% of Vitamin B12, 83%
of zinc, 63% of iodine and 21% of calcium. Not to mention a host of other
essential vitamins, minerals, fruits, vegetables, herbs, protein and probiotics
to support all 11 body systems through this time of rapid growth.
Is Kids Good Stuff easy to take?
One of the things that kids love the most about Kids Good
Stuff is that it tastes too good to be healthy. So good that even the fussiest
of eaters will be happy to take it. With 8g of the highest quality pea protein
per serve, Kids Good Stuff makes the perfect addition to breakfast or is a healthy
and satisfying snack all on its own. Alternatively, it can be blended with your
children’s favourite smoothie ingredients or added to raw snacks and treats for
a nutrient boost.
As a parent, knowing that just one scoop a day can be the difference between your child not getting the nutrients they need to grow and develop properly and your child thriving, it’s an absolute must! It will make you feel confident that you are giving our children the best start in life.
Why is it better than a regular multivitamin?
If you ask me, Kids Good Stuff is a clear winner over any multivitamin
capsule or gummy. Not only do children associate gummies with candy, deeming
all varieties of chewy confectionary to be “healthy” to them, but it’s
impossible to get all the nutritional support children need in just one small chew
or capsule. Because Kids Good Stuff comes in a concentrated powder form with no
fillers, it’s able to deliver over 50 ingredients in quantities that will
actually have a beneficial effect.
Even more importantly than the quantity though is the quality of the ingredients. And Nuzest have absolutely assured this. Every vitamin, mineral, herb and probiotic in Kids Good Stuff has been selected based on maximum bioavailability, meaning that the body can recognise and absorb every ingredient and none of it goes to waste.
In summary, if you are looking for nutritional insurance to
give you peace of mind that your child is getting all the nutrients they need
to grow and thrive then there is nothing like Kids Good Stuff. With everything
they need for healthy development, strong immunity, good digestion and gut
support, healthy bones and long-lasting energy without any of the bad stuff,
it’s the best way to keep them happy and healthy from the inside out.
Please note that vitamin and mineral supplements can interact with medications. If your child has been prescribed medication by a GP or specialist, it’s important to consult them before taking a nutritional supplement.
There is perhaps no better time for a dietitian like myself to be having an honest conversation about the connection between nutrition and mental health. The two most cost common mental health disorders, depression and anxiety, affect more than half a billion people globally1 Anxiety affects around 4% of the total population across all demographics
There is perhaps no better time for a
dietitian like myself to be having an honest conversation about the connection
between nutrition and mental health.
The two most cost common mental health
disorders, depression and anxiety, affect more than half a billion people
globally1
Anxiety affects around 4% of the total
population across all demographics starting at age 15+, but is slightly higher
in those that are over 502
Depression follows a similar trend, but
spikes more significantly in those aged 50+ as compared to anxiety disorders. 3
The global pandemic has undeniably taken a
toll on the health and happiness of people around the world and while food only
represents part of the mental health picture, it’s one we certainly cannot
ignore.
There is an undeniable connection between
food, nutrition and human mental health and happiness.
For many of us, there are only a few things
in life that might bring us more joy and anticipation than our favourite meal.
And there is so much more to it than that.
We are at a point in scientific discovery
now where the connection between certain foods and nutrients and mental health
outcomes like anxiety and depression is better understood than it has ever been
before.
It is these discoveries, and more, that I plan to explore in today’s article.
What Does The Research Tell Us?
There are two primary bodies of research
evidence in the world of nutrition and mental health.
The first is the observational evidence
which looks at the dietary differences between those who do and do not have
depression and anxiety and tries to establish certain key foods and nutrients that
are associated with an increased or reduced risk of these conditions.
The second is the experimental evidence,
which looks at people who already have symptoms of depression and anxiety and
evaluates whether or not dietary changes can help modify those symptoms.
Let’s take a look at what each research
category has to each us about the connection between nutrition and mental
health.
The Observational Evidence
Perhaps unsurprisingly, there is a strong
correlation between a person’s dietary pattern and their risk of depression.
In 2017 a significant review of studies
from ten countries found that certain foods were either predictive of, or
protective against, depression risk.4
The food components that were protective included:
Fruit
Vegetables
Whole grains
Fish
Olive Oil
Dietary Antioxidants*
*Nuzest Good Green
Vitality is enriched with antioxidants from a variety of sources and can
help increase the antioxidant quantity in your diet.
The food components that were predictive
included:
Red meat
Processed meat
Refined grains
High-fat dairy products
Sweets
Animal Protein*
*Nuzest Clean Lean
Protein is an 100% plant-based protein product that can help improve your
plant to animal based protein intake ratio.
Researchers believe that the interaction between
these foods and depression risk has a great deal to do with how they interact
with blood sugar levels, the immune/inflammatory systems and the gut microbiome
5
Given the increasing interest specifically
around gut health and the gut-brain connection, I want to take a moment to
explore it further.
Gut Health And Mental Health
The gut-brain connection refers to the
intricate chemical messaging system that takes place between the human brain and
digestive tract, which we know is heavily influenced by our gut bacteria.
Naturally, this makes gut health an
interesting topic in the world of mental health nutrition.
A 2019 study out of the British Medical
Journal found, for example, that the use of prebiotics and probiotics may
represents a useful complimentary treatment approach for both anxiety
depression. 6
Although both studies admit more research
will be required, the potential protective effect of probiotics was also eluded to in a more recent 2020
systematic review published in Frontiers In Neurology.7
Nuzest’s Good Green
Vitality contains 8 million probiotic cultures as well as prebiotic fibres
from a number of sources including flaxseed and psyllium husk.
While both pre and probiotics are commonly
consumed in supplemental form, as there are also certain widely available foods
in each category that allow us to access these potential benefits from our day
to day diet.
Examples of common foods rich in prebiotics:
Artichoke
Onion
Asparagus
Leek
Banana
Oatmeal
Apples
Examples of common foods rich in probiotics:
Yogurt
Kefir
Miso
Tempeh
Kimchi
Sauerkraut
Kombucha
While we can’t say with certainty the
inclusion of pre and probiotic containing foods or supplements will protect
against or reduce the symptoms of depression, it is undoubtedly an area of
great interest and putting forth some level of effort into the inclusion of
these foods may represent a low risk strategy for many people to improve
dietary diversity and gut health.
Further Experimental Evidence
Now that we have a better understanding of
some of the food components associated with good mental health outcomes the
next big question we have to ask is whether or not an individual suffering from
a mental health disorder can experience symptom reduction by improving the
quality of their diet.
This question was answered in resounding
fashion via a now renowned 2017 mental health study known as the SMILESTrial.
The trial evaluated the impact of working
with a dietitian over a 12 week period on individuals who were living with
moderate to severe depression, many of whom were undergoing some form of
therapy.
It found this nutrition-focused
intervention to significantly improve depression symptoms in this population
and has since paved the way for further similar studies.8
Since its publication, further high quality
experimental studies have emerged exploring the positive effects of dietary
improvements on the improvements of people living with depression, thus
confirming the massive role that nutrition intervention has to play in the
world of mental health. 9,
10
And the experimental evidence does not stop
there.
Omega-3s And Anxiety
A massive review published in the acclaimed
JAMA journal found, for example, that omega-3 supplementation has a
clinically meaningful role to play in reducing anxiety symptoms.11
The amount of omega-3 required to achieve
this affect was 2000 mg daily.
Which is approximately the same amount found in:
150 grams of salmon, sardines,
trout & other fatty fish
1 tbsp of flaxseed, chia seed
2 tbsp walnuts
Because the human body cannot synthesize
omega-3 fatty acids, they are considered essential fatty acids which must be
consumed from either food or a supplemental source.
They are also well known for their
anti-inflammatory capabilities, which may further contribute to their
protective effect as evidenced by studies showing that high fish intake is
often associated with a lower risk of depression12.
Given the relatively few foods that are a
rich source of omega-3s, it is important to proceed accordingly to ensure
dietary adequacy, especially for those looking to optimize their mental health
through dietary modification.
Other Nutrients Of Interest
I’d like to round off the focus on
nutrition and mental health by exploring three more nutrients of interest, each
of which have been implicated as potentially protective against depression. 13
They include:
Zinc – found in animal products such as
seafood, dairy, meat as well as legumes, seeds and whole grains.
Folate – found largely in leafy greens,
legumes and fruit.
Magnesium – found largely in leafy
greens, nuts, seeds and legumes.
While we can’t say with certainty that
eating more of these specific nutrients is protective against depression, the
evidence suggests that they just may be.
Final Thoughts – Looking Beyond The
Nutrients
As today’s discussion draws to a close, I
believe that it’s important to acknowledge that the interaction between mental
health and nutrition goes well beyond the role of specific foods or nutrients.
A 2015 study out of Thailand demonstrated
that those who more regularly ate meals with others, rather than alone, tended
to be far happier.14
Obviously social interaction is one of the
many external variables that can modify mental health status.
We also know, for example, that high levels
of stress are often associated with poor digestive health outcomes due to the
strong gut-brain connection that was discussed previously in this article.
This explains why the relaxation practice
of meditation has been increasingly linked with improved mental and digestive
health outcomes. 14
While stress management comes in different
forms for different individuals, a daily meditation practice can be facilitated
by a wide array of smartphone apps and online guides and has becomingly
increasing acknowledged as valuable and accessible tool.
The body of research in the world of mental
health is vast and while I’ve only just scratched the surface in today’s piece
I do genuinely hope you will come away from today’s article with meaningful and
actionable takeaways that will serve to better the state of mental health in
our world.
In the most recent surveys looking at mental health in Australia, almost 1 in 7 children and adults aged 4-17 had been diagnosed with a mental health disorder; nearly half (45%) of adults had been.1 [aihw] As parents, we want to do everything we can to protect our children and try to prevent these illnesses
In
the most recent surveys looking at mental health in Australia, almost 1 in 7
children and adults aged 4-17 had been diagnosed with a mental health disorder;
nearly half (45%) of adults had been.1 [aihw] As parents, we want to
do everything we can to protect our children and try to prevent these illnesses
manifesting. Of course, this advice isn’t a cure-all. Sometimes, no matter what
we’ve tried, our children will end up with a diagnosis of this kind, but by
focussing on good nutrition and lifestyle modifications, we can help to reduce
the risk.
Good food for good mood
Like most health states, people of all ages who have, or are at risk for, mental health disorders should aim for a varied diet including a range of fruits and vegetables, whole grains, meat or beans and tofu, nuts and seeds and a few treats. Try to keep sugary, fatty treats as a ‘sometimes’ food – there is some evidence suggesting that diets high in both saturated fat and sugar can affect a substance made in the brain called brain-derived neurotrophic factor (or BDNF); BDNF is often low in people with depression, and when levels increase symptoms of depression can improve.2 [O’Neil] There are a few nutrients we can make extra effort to include which have been shown to be protective against mental health disorders:
Omega-3 fats: there are a number of ways that these fats might help to protect against depression. It might be that they protect the brain and its processes, or perhaps that they reduce inflammation (which is commonly seen in people with depression). [Grosso] Science isn’t sure yet, but we do recommend including them in the diet. Oily fish is an excellent source of omega-3s, but seeds like flax and chia, walnuts and soybeans are great vegan sources of omega-3s.
Tryptophan: a necessary component of serotonin, the ‘happy hormone’ (low levels of this hormone contribute to both anxiety and depression), tryptophan cannot be made in the body and must be present in adequate amounts in the diet to ensure enough serotonin can be made. Higher intake of tryptophan has been shown to lead to lower rates of depression, irritability and anxiety.3 [Lindseth] Tryptophan is an amino acid – the building blocks of protein – so is usually found in high protein foods like poultry, eggs, dairy, peanuts and pumpkin and sesame seeds. If you prefer a protein powder or shake, look for one that is a ‘complete protein’ like Nuzest’s Clean Lean Protein, this means all the amino acids (and therefore tryptophan) are present.
Pre and Probiotics: there is a reason our stomachs are sometimes called our “little brain”. We’ve long known that our brain controls our gut, but we now know that the gut can influence the brain, too. Remember serotonin that we talked about above? About 95% of serotonin is made in the gut,5 [banskota] so it’s important to keep our guts healthy. Taking pre and probiotics can improve the microbiota (the mix of bacteria living in our stomach and intestines), and can reduce anxiety and depression symptoms.6 [liang].
Along with a variety of fruits and vegetables and a full spectrum of vitamins and minerals, Nuzest’s Kids Good Stuff contains 3billion CFU probiotics plus prebiotics from flaxseed, psyllium husk and apple pectin to help protect all aspects of children’s health.
Other lifestyle tips
It’s
usually best to approach any illness with a holistic approach – that means not
just focussing on symptoms but looking at the body and mind as a whole, and
trying more than one treatment. So while you make small tweaks to the diet, you
could also encourage some of the following:
Meditation and mindfulness can be a great
practice for those with anxiety, depression and stress.
Sleep can be disturbed in those with poor
mental health, aim for good sleep hygiene .
Exercise releases endorphins which can boost
mood, even a short walk can be beneficial!
Socialising can be hard when suffering with
depression or anxiety; encourage your children not to isolate themselves and
continue seeing friends.
Medical help
This
advice is intended to help your children boost their mood and reduce their risk
of developing more serious mental health problems like depression and anxiety.
If you suspect your child has a problem beyond low mood, it’s best to talk to
your GP. Medication shouldn’t be feared! Work with your child’s doctor to find
the best medication, if it’s necessary; your GP can also refer your child to a
suitable therapist if needed.
References
Australian Institute of Health and Welfare.
Mental health services in Australia. Prevalence, impact and burden. 2020.
Canberra: Commonwealth of Australia.
O’Neil A, Quirk SE, Housden S, et al.
Relationship between diet and mental health in children and adolescents: A
systematic review. Am J Public Health 2014;104(10):e31-e42.
Grosso G, Galvano F, Marventano S, et al.
Omega-3 fatty acids and depression: Scientific evidence and biological
mechanisms. Oxid Med Cell Longev 2014;2014:313570.
Lindseth G, Helland B, Caspers J. The effects of dietary tryptophan on
affective disorders. Arch Psychiatr Nurs 2015;29(2):102-107.
Banskota S, Ghia JE, Khan WI. Serotonin in the
gut: Blessing or a curse. Biochimie 2019;161:56-64.
Liang S, Wu X, Jin F. Gut-brain psychology:
Rethinking psychology from the microbiota-gut-brain-axis. Front Integr Neurosci
2018;12:33.
