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Collagen Rich Foods: Best Foods to Boost Collagen Production in Your Body
As the name suggests, collagen rich foods are an excellent source of collagen — an incredibly important protein in the human body. It’s the primary building block of your connective tissue and plays many other roles, from supporting gut health to helping mobility as well as skin, hair and nail health. Collagen is, quite literally, the glue that holds our bodies together. Why is it important to eat foods rich with collagen? Healthline points out that collagen found in food and supplements can do the following, among other benefits of collagen: Improve skin elasticity (the property that helps skin return to its normal shape after it’s stretched), appearance, and overall health Reduce joint pain by stimulating the human body to create collagen Support healthy nails and hair Play a positive role in heart and gut health Finding dependable sources of collagen is important, whether in carefully crafted collagen supplements or naturally occurring in a variety of foods. It’s important to note that collagen supplements may more effectively increase collagen production in the body. This is due to the hydrolysation process, which breaks down the collagen source and makes the resulting collagen peptides (amino acid bonds) easier to digest and absorb. This is also known as advanced bioavailability. Nonetheless, collagen rich foods for skin, joints, heart health, and other benefits still play an important role. These foods can contain collagen itself or amino acids and other nutrients that stimulate or fuel collagen production. All of those nutrients are important for your body to effectively make collagen. What foods contain collagen? Let’s look at some especially good sources. Top Collagen Rich Foods Bone Broth Animals have collagen in their bodies, just as humans do. And animal bones, hides or skins and connective tissue contain an especially large amount of collagen. Bone broth is made by cooking down bones and skin as the broth simmers for 12-48 hours. The slow cooking refines that collagen into gelatin, which is easier to digest and provides essential amino acids. Not only is bone broth flavourful, it also has numerous health and nutritional benefits. Bones contain vital vitamins and nutrients, ranging from magnesium to calcium. Bone marrow specifically contains valuable iron, vitamins A and K, zinc and manganese - when brewed, bone broth also contains trace amounts of these nutrients. Bone broth is a great source of collagen needed to boost joint and cartilage health. A 2016 study found that Type II collagen sourced from connective tissue found in chickens helped improve mobility and osteoarthritis conditions. On top of this, bone broth is a simple, but effective way of getting anti-inflammatory amino acids into the body. This can help with conditions such as leaky gut and inflammatory bowel disease. Bone broth is intimately tied to the humble beginnings of Gelpro Australia, when one of our founders simmered bones and herbs for 12-plus hours each day. Try Gelpro’s unique Dehydrated Beef Bone Broth and Mushroom blend. A good source of folate, our bone broth uses only grass fed, organic beef bones with nothing but organic apple cider vinegar and Himalayan salt which help in extracting the minerals and goodness from the bones themselves. It also contains Vitamin D rich certified organic mushrooms which not only enhance the flavour of the broth, but also its nutritional profile. Fish Fish have bones and ligaments, just like land animals. That means they naturally produce collagen within their bodies. This makes marine-based collagen an effective substitute to mammal-based sources. Fish collagen is classed as Type I collagen and has both health and beauty benefits. One study found that marine collagen could be absorbed 1.5 times more efficiently than other sources, such as bovine and porcine collagen. Due to their smaller particle size and molecular weight, collagen sourced from fish contributes to more rabid bloodstream circulation. In most cases, marine collagen is sourced from freshwater fish species, with two common types being Pangasius and Tilapia. However, many marine collagen supplements are also derived from shark skin and cartilage. Collagen sourced from sharks is rich in Chondroitin Sulphate - and this is extremely effective in helping relieve joint inflammation. When it comes to adding fish to your diet, it’s important to leave the skin on, as this is where the largest quantities of collagen are found. While there is some collagen in fish meat, consider eating fish that are appetising when cooked skin-on. Egg Whites If you’re looking for food sources of collagen, egg whites are high up on the list of the best for one simple reason: both Type I and Type V Collagen exists in the membrane of egg shells. Eggs actually contain two protein membranes, which protect against bacteria. In both the outer and inner layers, materials biologically similar to Type I and V collagens were discovered. Egg whites contain large volumes of the amino acids proline and lysine; proline and lysine are essential for collagen production. Additionally, humans can only get lysine from food sources, which makes eggs an excellent source of the collagen production agent. Eggs also have been found to have key benefits for skin and beauty. A 2015 study found eggshell membranes were effective at treating wrinkles, loss of skin moisture and healing sun damage. In fact, many skin and beauty supplements use egg collagen. Collagen is also found in the yolk of chicken eggs, however at inferior levels to egg whites. While eating the yolk won’t harm your body’s efforts to produce collagen, you’ll want to focus on the egg white if you’re looking for a collagen boost. Gelpro’s Multi Collagen contains a unique formulation that includes Type V collagen, sourced from eggshell membrane. Along with Types I, II, III and X, this pure collagen blend helps provide the necessary diversified collagen sources needed to support our bodies holistically. Collagen Boosting Foods One additional way to support collagen production in your body is to include collagen-boosting foods into your diet. If you’re looking for collagen rich vegan foods, leafy greens are a good place to start. While a key part of any healthy diet, leafy greens don’t contain collagen themselves. In fact, “naturally vegan collagen” does not exist. However, some vegan-friendly foods can stimulate collagen production in the body by providing important chemicals needed for that process to happen, even if the foods themselves are not collagen-rich. Consuming leafy greens is one way in which those on a vegan diet can stimulate collagen production. The vast majority of collagen supplements are sourced using animal by-products, incompatible with veganism. And while researchers have discovered ways of genetically modifying bacteria and yeast into collagen, experts largely recommend prioritising nutrients found in food to boost collagen production. These nutrients include vitamin C, zinc and copper. To help stimulate collagen production, considering adding these foods to your diet: Beans Red and green capsicums Corn Tomatoes Broccoli Oranges Gelpro’s Collagen + Australian Organic Greens combines Peptipro Collagen with a daily dose of greens. Using organically grown young greens leaves, this collagen combo is nutrient-dense, loaded with key vitamins and minerals such as as iron and biotin to support your wellness journey. Simple, Effective, and Sustainable Collagen Supplements While a collagen rich diet can transform your health we know that these superfoods are not always easily and conveniently accessible. This is why Gelpro has developed a range of sustainably and ethically sourced collagen and wholefood supplements that complement modern lifestyles and support your wellness journey, even when you're too busy to dedicate time to self-care. Our best-selling Peptipro Collagen is Australia's first, and only collagen produced exclusively from Australian and New Zealand hides. This hydrolyzed collagen powder contains a unique profile of 18 different amino acids, including eight of the nine essential amino acids. Peptipro is completely flavourless, and dissolves seamlessly in liquids of any temperature. It's an incredible addition to your daily coffee, tea or smoothie. It's also a great substitute to whey protein powder as it's lactose-free & dairy free and 99% pure protein. Discover the benefits of our ancestrally inspired daily wellness essentials and shop our products at Gelpro Australia.
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How to Get The Most Out of Your Workout
Whether you’re exercising at home or hitting the gym floor, getting the most out of your workout should be one of your top priorities. An efficient workout session can make you feel better and help you reach your fitness goals faster. So, how do you maximize the benefits of your workout routine? This will mostly depend on your goals, fitness level, time, and motivation. Not everyone can exercise every day or spend hours at the gym, and honestly, not everyone should. Even if you have only 15 minutes, boosting your workout strategy is just as crucial. Here are a few tips and tricks to help you improve your exercise sessions to get the most out of them. And most importantly, enjoy them even more. Have a Plan Almost everything requires proper planning if you want to achieve the desired results. The same goes for your workout regimen. Going to the gym without having a plan in mind is like driving without a final destination. It can be nice, but will it be effective? Whether you create your workouts by yourself or follow YouTube guides, always know what exercises you’re going to do. This will save you a lot of time and will maximize your efforts. “The first step is to have a plan in place. Regardless of the setting (gym, home equipment, outdoors), know exactly what you want to accomplish during your workout. Time spent, reps, sets, movements...as much as possible, have it all laid out so you can focus on the task at hand and not waste time figuring out what's next. Whether you write it down on a piece of paper or use an app, don't leave anything to chance.” Marc Zalmanoff, B.S., Health & Fitness Professional at Marc Z Fitness & Nutrition Be Consistent Whether you work out once per week or try to do it every day, as long as you're keeping your schedule consistent, you're already contributing to improving your results. Following a consistent workout schedule will also help your body adjust to the new physical activity levels much faster. It means that jamming a week worth of working out into one day is not the best idea if you want your fitness journey to be healthy as well. “Having a robust and consistent workout routine has helped me relieve stress, stay focused, and overcome the struggles that come with work. In order to make sure that I make the most out of my routine, I also make sure to prioritize my diet, get enough sleep beforehand, and that I don’t pressure myself too much with my fitness goals.” Simon Elkjær, Chief Marketing Officer at avXperten Consider Pre-Workout Drinks Your body needs enough energy to allow you to do your best when exercising and get the most of it. Pre-workout shakes can help you provide your body with that energy, and as a result, maximize your gym or home workout sessions. You can also consider taking 200-400mg of caffeine 1-2 hours before your workout. It can help you increase fat-burning, improve endurance, and relieve muscle pain during training. “If you’ve never tried a pre-workout before, test it at home first. Make sure it doesn’t make you too jittery or feel nauseous. Either of those will inhibit your workout instead of help. Pre-workouts are good for improved muscle gain, muscle endurance, fat usage as an energy source, and a metabolism boost. Don’t just drink any pre-workout. A lot of them are packed with sugar and unhealthy ingredients. Look for something with zero sugar and little caffeine to be sure you won’t get the sugar crash after your workout.” Jeff Parke, Owner of Top Fitness Magazine Post-Workout Protein Shake Protein is essential for the muscle-building process as well as for muscle recovery after your workout. A protein shake is a great way to provide your body with the sufficient amounts of protein it needs to help you grow muscles. For example, we created Gelpro Collagen Hydrate for those who lead an active lifestyle. It has no gritty taste and is a great alternative to whey-based proteins that may cause bloating in some people. Collagen powder contains a unique profile of 18 different amino acids, including eight of the nine essential amino acids. We have fortified our collagen with additional L-Glutamine and L-Lysine as well as organic coconut water for added hydration. So, you can easily add it to your post-workout shake to maximize your training and speed up recovery. “Protein shakes are ideal for post-workout nutrition as they aid in protein synthesis, which is the process of muscle tissue adapting to exercise (e.g., getting stronger and bigger.) Following your shake, you do want a nutritious meal incorporating a good source of protein low in fat like chicken or white fish and a low GI carbohydrate, i.e. basmati rice or sweet potato, to replenish energy levels and help with the repair process. Low GI (Glycemic Index) carbs are a longer-lasting source of energy to fuel your body throughout the day.” Lachlan Mott, Qualified Personal Trainer and Australian Sports Nutritionist Keep Things Different Adding a variety of exercises and types of training to your workout schedule will help you target different muscle groups, increase endurance, lose body fat, and reach that lean body physique. Plus, it will also keep you more interested and invested in your workouts. We all can agree that no one enjoys doing the same exercise over and over again. “If you want to get the most out of your workout, it should be varied in nature. A workout that's just cardio isn't going to help you as much as one that includes strength training. Even if you're just using resistance bands or dumbbells at home, building and toning muscle should be a part of everyone's fitness routine.” Rex Freiberger, CEO at Discuss Diets Don’t Forget to Hydrate “Remember, working hard is important, but working smart is the real key. Eating right and working out is no exception to this. Here smart work is defined as the right way to do the right workout at the right time. Before you even begin your workout, you have to live by one rule that is to hydrate yourself to get the most out of your workout. Availability of water during a workout can help your body in the following ways: Water presence in the body can prevent muscle cramps that might affect workout progress. You tend to lose water while working out via sweating, intake of water can help to prevent the water loss. The presence of enough water in the body will enable you to workout efficiently which could be difficult otherwise. Moreover, staying hydrated can also regulate your body temperature after physical activity.” Ms Safeena Amjad, Certified Nutritionist Don't Scrimp on Carbs If you want your body to perform well during your training sessions, you need to fuel it. One of those essential fuels is carbohydrates. As much as you might want to avoid carbs, by all means, your body needs them to have enough energy and help you push through your workout with success. You can also try prepping your pre- and post workout meals in advance to save time and always be ready to fill up your body with nutrients. “While low-carb diets are particularly good for weight loss, they're not great for ensuring your workouts are as productive as they can be. Carbohydrates provide the energy needed to consistently work hard when you work out, so don't go completely carb-free. Just make sure they're coming from good, natural sources like sweet potato, rice, and oatmeal.” Eamonn Leaver, Registered Psychologist & Founder of The Home Fit Freak Protein Before Sleep “Consuming 40 grams of quality whey or casein protein can promote lean muscle growth, increase strength, increase recovery time and improve metabolic rate all while you sleep! During the night, the body evenly distributes protein around the body, and muscle biopsies have shown a 22% increase in protein synthesis overnight compared to those who consumed a placebo. It also helps decrease hunger in the morning and during sleep keeps fat metabolism high to prevent you from gaining weight. So consume 40 grams of quality protein before sleep to fully recover and set yourself up for success.” Garret Seacat, C.S.C.S., Owner of Absolute Endurance Mind-Muscle Connection “Many people neglect the psychological aspect of their workouts, often droning away to music and simply going through the motions. By actively concentrating on the mind-muscle connection, your brain is recruiting and contracting more muscle fibres during the movement, which results in a more efficient and productive exercise.” Kirstin Smith, Certified Fitness & Nutrition Coach at Six Smiths Fitness and Consulting Try Rest-Pause Sets “Rest pause sets are really effective for workouts as they help you get closer to failure in a way that is easier for most people who struggle to push themselves to failure. How to perform rest-pause sets? Perform a regular set of an exercise with the number of reps you usually do. Rest for 20 seconds. Perform another set of the same exercise (same weight) but this time go to failure This method is beneficial for many people because it is not that mentally exhausting to push yourself to the limit (and beyond). It helps you get the benefits of going to failure in a much easier way.” Robert, Founder of Way of Martial Arts Final Thoughts Working out and getting fit can be an exciting and rewarding process if you approach it with the right mindset. Whether you're exercising to feel better or want to strengthen a particular muscle, making sure to maximize your efforts will help you reach your goals much sooner. You might have a busy schedule and a million things to do, but you shouldn’t forget that your workout is just as important as anything else. If you treat each of your exercise sessions accordingly and try to get the most out of it every single time, it’ll definitely pay you off.
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How to Get More Protein in a Vegetarian/Vegan Diet
Whether you’re following a vegetarian or vegan diet, or simply want to eat less meat, getting enough protein is probably one of the main concerns for you. This nutrient helps grow and maintain muscle mass, speed up post-workout recovery, and keep your skin and hair strong and healthy. The truth is, maintaining proper daily protein intake is not as hard as most people think. According to the US Department of Agriculture (USDA), most adult women should eat approximately 46 grams of protein a day, while most adult men should eat between 56 and 70 grams. It means that you can easily get the right amount from plant-based protein sources. But of course, this number will also largely depend on your weight, age, and activity level. Let’s take a look at the best ways to get more protein in a vegetarian or vegan diet and some tasty recipes you can prepare with plant-based protein products. Top 6 Best Plant-Based Protein Sources Here are some of the best vegan and vegetarian protein-rich sources you can include in your meatless diet to ensure your body gets what it needs. Legumes All beans, peas, lentils, and peanuts are an excellent source of protein every vegan or vegetarian should try including in their diet plan. And the best thing is, they’re affordable and can be a base for many delicious dishes. “Beans and legumes of every variety pack a ton of nutrients and calories into any meal, which is helpful when you are working on getting adequate protein on a plant-based diet and also to reduce your grocery budget. The fiber content of beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut's good bacteria, binding and flushing out toxins and waste from your body, and even reducing cholesterol and body weight. Along with fiber, beans are rich in protein, a macronutrient that can often be found lacking in the diet of those seeking to save money at the grocery store. Beans are known for their protein content, but eating them along with rice is the best way to get in all 9 essential amino acids. There are twenty amino acids, nine of which are essential, meaning they must be obtained through the diet.” Trista Best, Registered Dietitian at Balance One Supplements Quinoa If you’re looking for a protein powerhouse, here it is. Quinoa is full of whole grains and all the essential amino acids. Along with quinoa, you might also want to consider whole-grain bread, brown rice, and barley. “The best vegan source of protein is quinoa. It contains all of the nine essential amino acids, making it a complete protein. 1 cup of cooked quinoa provides 8 grams of protein and 5 grams of fiber. It is a pseudocereal, which is used in replacement of cereal grains, but unlike other cereals, it provides high quality and quantity of protein.” Hiba Batool, Qualified Nutritionist at Marham Tofu and Soya Let’s put it this way: you’ll never get bored with soy protein. It’s a very versatile ingredient that can add a kick to your favourite dish. For example, you can add tofu to a veggie stir-fry, salads, or simply cook and eat it on its own. Soya beans themselves can be eaten alone or turned into soy milk, miso or tempeh. Per 100g, soya beans contain around 15g of protein. “I've been a vegetarian for most of my life and being an athlete as well, and I know the importance of getting enough protein to make sure you are fueled and recovered when living an active lifestyle. My favorite vegetarian protein sources are tofu and tempeh. These are both staples in my diet that I use in a large number of different dishes and recipes. There is just so much you can cook up with both of them, alongside different ways to season and spice them, that I never seem to get sick of these two. They aren't the only two protein sources I use, but I would say they are the most prevalent as well as my favorite.” Christine Wang, Founder of The Ski Girl Protein Powder If you maintain high physical activity levels, you might require more protein in your daily diet. And if you’re vegan or vegetarian, it might be a bit challenging to get enough of it from plant-based foods. This is when protein powder comes in very handy. It’s easy to include in your morning smoothie, post-workout protein shake or simply any other dish or drink. “Supplements can increase the ease and convenience of getting in enough protein, especially if you're short on time. A vegan protein supplement can also be a delicious way to make your meals and snacks higher in protein, for example, protein pancakes, smoothie bowls and overnight oats.” Valentina Duong, Registered Dietitian, Nutritionist & Powerlifter, The Strength Dietitian If you’re vegetarian, you might also consider Gelpro Advanced Marine Collagen that is sourced exclusively from wild caught-cod skin and contains about 95% of protein. Nuts and Seeds Apart from being a healthy and handy snack, different nuts and seeds are also a great protein source. Almonds, cashews, flaxseeds, and chia seeds are particularly rich in protein and widely used among the vegan and vegetarian communities. For instance, 30 grams of almonds will provide you with six grams of protein, and two tablespoons of peanut butter - with 8 grams of protein. Chia seeds are also a complete source of protein that contains 2 g of protein per tablespoon. However, you should remember that nuts and seeds are also high in fat, so avoid making them your primary source of protein. They work best as an occasional or post-workout snack. Hemp Protein “Adding hemp protein to your diet is a sustainable way to get your daily protein requirements from a vegan source. Hemp is a complete protein, containing edestin and all nine essential amino acids. This makes it unique among vegan protein sources. One serving of hemp protein contains 22 grams of protein, 8 grams of dietary fibre, omega 3s and 6, and 72% of our daily iron intake. Hemp also contains many other essential vitamins and minerals, including potassium, copper, zinc, vitamin B6, and phosphorus. It is truly an amazing supplement for a vegan or vegetarian diet.” Natalie Boland, Earthli How to Maintain a Healthy Vegan and Vegetarian Diet? If you want to benefit from your plant-based lifestyle, here are a few useful tips to help you maintain a healthy vegan or vegetarian diet. Tip #1: Prep “Try prepping all or part of your meals/snacks in advance. For example, take an hour when you have a day off and chop veggies, cook some quinoa in lentils. This makes it a lot easier to throw meals together throughout the rest of the week. Don't be afraid to use canned beans and veggies; this can make for quick prep of nutrient-dense meals.” Shena Jaramillo MS, RD, Registered Dietitian Nutritionist at Peace and Nutrition Tip #2: Keep Track “Keep track of what you eat, so you get enough protein. Especially on a vegan diet, you should be getting close to 1g of protein for every gram of body weight that you weigh or want to weigh. Otherwise, your 'healthy choice' of being a vegan isn't as healthy as you thought! That would be 150g if you weigh, or your weight loss goal is 150lbs.” Paul Claybrook, MS, MBA, CN, Certified Nutritionist at Super Duper Nutrition Tip #3: Plan “Planning is key. This means shopping for foods and planning meals to mix a variety of protein foods in your daily meals and snacks. A good variety of different foods and different food groups means you will also get lots of vitamins and minerals needed for health.” Melissa Morris, Certified Nutritionist, QuickQuote Tasty Vegan Recipes to Increase Daily Protein Intake Here is an excellent recipe from Megan Swan, wellness and mindset coach, for a vegan Spanish Tortilla made from chickpea flour. Vegan Spanish Tortilla Ingredients 3 potatoes 2/3 onion 1 clove garlic 3/4 cup chickpea flour 1/2 cup of water 1/3 cup of beer 1 teaspoon of paprika 2 tablespoons of olive oil 2 teaspoons of sea salt Preparation Cut the potatoes in thin slices, and soak them in water for 5 minutes. Drain the water and season them with 1/2 the salt and paprika. Finely chop the onion and garlic. Heat the oil on medium until hot. Fry the potatoes, onions and garlic until the onions are transparent. In a blender or food processor combine the beer, chickpea flour, water and more salt. Combine until you have a homogenous mixture. Add this mix to the frying pan and cover. Wait for approximately 15 minutes on medium to low heat. Test the tortilla with a knife to ensure it is ready before removing from the pan. Serve and enjoy with your favourite salsa or a mixture of fresh tomatoes, olive oil and herbs. And here’s another incredibly delicious and easy recipe from Beth Shaw, founder and CEO of YogaFit. Spicy Hummus Wrap Ingredients 1/3 cup hummus 2 large chard leaves 1/4 teaspoon cayenne pepper 1/3 cup alfalfa sprouts 1/2 cup shredded white cabbage 2 Persian cucumbers (chopped) 1/3 avocado (cubed 1 jalapeno (finely chopped) Preparation Divide hummus between the chard leaves and gently spread. Sprinkle cayenne pepper onto the hummus. Layer alfalfa sprouts, cabbage, cucumbers, avocado, and jalapeno onto the leaves. Wrap and enjoy!
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Setting New Year's Resolutions? Your Healthy Eating & Exercise Plan
Setting New Year’s fitness resolutions might be pretty stressful, especially when you think they’re hard to achieve. However, staying healthy and fit is possible as long as you set up realistic goals and approach them properly. Eating and exercising can complement each other if you combine them to reach the desired results. Moreover, maintaining a balanced diet and active lifestyle can positively affect both your physical and mental health as well as help you accomplish your resolutions with ease. Here are a few tips on creating and sticking to a healthy eating and exercise plan without making any sacrifices. “The best type of diet and exercise plan is one you can keep on, meaning it is broken up into achievable goals that keep you motivated. For example, if you say you want to lose 20 lbs, that seems daunting. If, however, you say you want to eat 150 fewer calories a day, that is easy. It is the equivalent of cutting out 3 cookies or a helping of potato chips or substituting tea with lemon for a grande latte. The calories add up though to 1050 a week. That is about a pound and a half a month, especially when combined with exercise. After a few months, you will notice the weight loss and the enthusiasm will keep you going. By the end of the year, you will have reached your goal.” Robert Herbst, Powerlifting Champion Top 7 Tips to Stick to a Healthy Eating Plan There are so many opinions, facts, researches, and tips out there that it might be hard to figure out what would work best for you when it comes to food. The thing is, there’s no magic one-fits-all healthy eating plan. Your daily diet will depend on your body, health, activity levels, and of course, food preferences. We gathered some useful tips for you to take into consideration when planning your eating routine. Eat What You Love Life is all about enjoying it and doing what you love. The same is about food. If you hate kale, but your favourite influencer is saying everyone should eat, just don’t. We’re sure there are plenty of healthy foods out there you love eating and can try including into your diet more. Often, it’s not about what you eat but how much you eat. So, if you have a craving for that tasty and fatty burger or a piece of cake, eat it. Just make sure you don’t eat five of them. Once you find the perfect balance in your daily calorie intake, you’ll see that you don’t have to sacrifice your favourite “guilty” foods to stay on the right track and achieve your goals. Monitor Your Water Intake Water is a crucial part of your fitness journey. Staying hydrated helps you think more clearly, perform better, and make sure your body has what it needs to function properly. Keeping track of your water intake can be one of the best habits you can acquire this year. And if you want to achieve even better results, try substituting sugary drinks such as store-bought juices and pop with plain water. Once you get used to it, you’ll be amazed at how much better you feel on a day-to-day basis, and your body will definitely be thankful for that. Avoid Processed and Packed Foods You’ve probably heard this a hundred times, but we’ll remind you just one more time. Processed foods can be packed with unhealthy fats, sugars, sodium, preservatives, and many other hard-to-pronounce things you ideally don’t want to put inside your stomach. Of course, your lifestyle might require you to buy packed goods from the store once in a while. Yet, preparing your meals at home and being in control of the quality of food you consume will help you develop healthier eating habits sooner. Plus, you don’t need to be a Michelin star restaurant chef to cook tasty dishes. The simpler the recipe, the more likely your body is to benefit from it. Snack Healthily We all know that snacking is more of a craving than a hungry call from our organism. And it might be hard to get rid of this habit completely. So, instead of forcing yourself to stop snacking, try switching to healthier options and ideally making them by yourself. There are plenty of healthy snacks you can prepare in a few minutes, including hummus, protein bars, sugar-free candies, you name it. And it can be even more efficient if you prep a whole bunch of them at once to save yourself time during the workweek. Once you stop consuming pre-packed snacks, it’ll be much easier to maintain a healthy weight. Control Your Portions We’re what we eat. And how much you need to eat also depends on how much energy you spend during the day. If you’re a hardcore fitness enthusiast who works out a few hours per day, seven times per week, a 1,200-calorie diet won’t provide you with enough energy to sustain your lifestyle. However, if you have moderate physical activity, a 1,200-1,500-calorie diet should help you lose weight safely and without making your body starve. “You don’t have to weigh and measure every morsel of food, but you want to be aware of how much you are eating. For example, when pouring cereal, many people pour 3 cups into a bowl instead of the recommended 1 cup. And, eat mindfully and pay attention to hunger levels.” Lisa Young, PhD, RDN, Author of Finally Full, Finally Slim & Adjunct Professor of Nutrition at NYU Learn to listen to your body and stop eating once you feel full. Also, keep in mind that sometimes you might feel thirsty and not hungry. It’s your body, and no one knows how to understand its signals better than you. Consider Supplements “Supplements are a great way to help and maintain a healthy lifestyle, especially if you exclude certain foods from your diet. It is essential for the many vegetarians, vegans, and others with limited diets to ensure they use supplements to maintain a fully rounded diet full of all the essential nutrients.” Beth Shaw, Founder & CEO of YogaFit At Gelpro Australia, we offer a wide range of gelatin and collagen protein online. Our product range includes premium protein powder of the highest quality as well as pure collagen powder. They can help you add more nutrients to your regular dishes as well as prepare tasty pre-workout and post-workout meals and drinks. Invest in Really Good Seasonings “My best tip to help you eat healthily and not sacrifice taste is to invest in really good seasonings. Make sure they don’t have a bunch of fillers and read the reviews, so you know what you’re actually getting. Some seasonings are great to add to veggies for an extra taste. Nutritional yeast is a flavorful addition to any pantry and has some research behind it, showing that it can lower cholesterol and protect the body from free radical damage.” Jeff Parke, Owner of Top Fitness Magazine How to Maintain a Consistent Workout Routine? We all have different fitness aspirations, and sometimes it might be pretty daunting to fulfil them all. Yet, it’s not impossible if you approach your workout goals with the right mindset. Here are a few useful tips to keep in mind. Start Small “The best exercise plan is one that you actually do. So start small, keep it simple. If you're having a hard time fitting in a workout, start by doing something that literally only takes 5 minutes a day. This could be a short walk, a few weightless squats, some push-ups, and sit-ups, or anything else that you want to try that gets your body moving. Once you've done that for a week or two, you've established a new habit. And now it's time to increase a little bit to 10 minutes, 15 minutes, and so on. The mistake most people make is trying to do too much at the beginning, so they get frustrated and just give up. That's especially true of New Year's resolutions, where people get really excited at the beginning of the year but usually just revert to the status quo. It's better to do something simple that you'll actually keep doing than to take on a big challenge and then give up.” Ben Tanner, Physician Assistant at Fasting Well Combine Your Exercise and Diet Plans If you want to see the results of your fitness efforts, both working out and eating properly will play a huge role in achieving your goals. A Healthy and nutrient-dense diet will help you maximize your physical performance and see positive results sooner. Plus, proper nutrition and exercising will help you maintain a healthy weight and improve your daily life quality. According to the 2013 Stanford study, people who start exercising and introduce dietary changes at the same time are more likely to get better results as compared to those who start with either dietary change or workout individually. Base It on Your Schedule “Do you have flexitime kind of work? If you're a morning person, you could warm up and sweat after waking up. If you prefer a chill morning and would like to have a short bike ride, stroll or jog, why not. If you need to work at a specific time in the early time of the day, you could schedule it in the late afternoon or evening. Remember to put workout sessions during times that you don't really have work; this is to be guilt-free! If you're not a hardcore, try stretching activities every before and after shifts, then move to more challenging drills on the weekend. You could download workout apps where you could modify based on your needs, level, and availability.” Owen Drury, Remote Digital Editor at ODDigital Enjoy It “The best exercise plan is also one that you will enjoy! Don't step in the gym if you hate it. Go kayaking, meet friends to play volleyball, or take a dance class. Sticking to a strict program that is not personalized to your preferences and goals will not be sustainable. The best exercise plan is different for everyone.”Ashley Estanislao, Exercise Physiologist & Physical Therapist at The Movement Celebration You don’t have to do CrossFit every day or count every single calorie to stay fit. As long as you are moving and providing your body with some physical activity, you’re already on the right track. There are so many activities you can choose from to stay active, so don’t burden yourself with only gym workouts. The Takeaway New Year’s resolutions shouldn’t make you feel scared, guilty, or stressed. It’s your life, after all. And you’re the one setting up your goals. So, if you don’t want to burn out too fast and lose enthusiasm, make sure your plans and aspirations are realistic enough to accomplish. It takes time to establish and polish your healthy eating habits and a regular exercise plan. Yet, introducing changes one step at a time will help you move towards your end goal steadily and monitor your progress correctly. A few little changes to your daily lifestyle might have a tremendous impact on your health, fitness, and weight loss goals. So, remember that even small things matter. Once you start focusing on the journey and enjoying it, you'll find it much easier to successfully stick to your healthy eating and exercise plan and achieve your New Year's resolutions.
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How to Keep Your Healthy Eating Habits During the Holidays
Holidays are a beautiful time of the year we’re all waiting for, and at the same time, most of us are low-key afraid of it. With the amount of delicious food and drinks, it might be challenging to stay on top of your healthy daily routine. However, you can still enjoy the holiday season and all the tasty dishes without feeling guilty. Here are a few tips on how to maintain your healthy eating habits during the holidays while living your life to the fullest. 13 Ways to Eat Healthy During the Holidays As impossible as it might seem, staying healthy and not overeating during the holiday season is possible if you focus on the right things. Here’s how you can do that. “A few tricks I recommend for staying healthy through the holidays are: Keep regular meal times. It can be easy to snack mindlessly throughout the day or eliminate meals altogether. Both of these things can actually lead to overconsumption and weight gain. Stay hydrated. This helps us be more aware of true hunger/fullness cues. Sometimes we may mistake thirst for hunger. If you don't love it, leave it. Only choose the holiday goodies that are the best. Likely there is a lot of good stuff around and no reason to commit to something that isn't your favorite.” Shena Jaramillo MS, RD, Registered Dietitian Nutritionist at Peace & Nutrition Focus on Your Family and Friends, Not Food Usually, holidays are all about presents and food, a lot of food. But what if you tried to think of holidays as the best time to cherish the relationship with your nearest and dearest instead of thinking about food all the time? Even if this year you’re spending time with your family over a Zoom call, make the most out of it. Once you manage to switch your focus from food to activities, you’ll notice that it’s much easier to follow healthy habits and feel good about it. At the end of the day, food isn’t running away, and you can eat a pudding any other time, not only on Christmas Eve. Try Prepping Your Meals “One of the best ways you can maintain your healthy eating habits and stay on track during the holidays is to meal prep. When you set aside a couple of hours each week dedicated to planning and packaging your meals for the week, it takes all the guesswork out of your calories and meals later. Having portioned, healthy meals readily available makes it easy to grab and go, making you less tempted to drive through the fast-food lane once those hunger pains come on.” Natasha Funderburk, NASM-Certified Personal Trainer, Nutrition Coach, ACE-Behavior Change Specialist Make Smart Shopping Decisions If you’re the one responsible for the holiday shopping, take advantage of it. Try to buy healthy products and avoid processed foods as much as possible. Also, do not buy more products than you need. The more leftovers you have, the more likely you’re to binge eat during the holidays. It’s also a good idea to think through what you’re going to cook and shop accordingly. If you go to the grocery store without a clear idea of what you’re going to prepare, you might end up with much more food, which means more calories and a bigger bill. Power-up With Protein “Protein is a party girl's best friend. Protein-rich foods like shrimp, salmon, poultry, eggs, low-fat dairy, and beans help to keep you satisfied between meals and feeling fuller longer. A bonus boon for seafood? This high-protein choice is also rich in heart-healthy omega-3s DHA and EPA.” Rima Kleiner, MS, RD, of Dish on Fish And if you’re short on time, you can always take advantage of a protein shake or smoothie. At Gelpro Australia, we offer a wide range of premium protein products to help you get through the holiday season without giving up your healthy routine. Don’t Pause Your Workout Schedule Of course, holidays are for relaxing. However, if you try to treat holidays like any other time of the year, it’ll be much easier for you to do what you regularly do. Whether it’s hitting the gym, quickly working out from home, or simply going for a walk, do not stop doing these things. Since holidays are full of fattier, more sugary, and caloric foods, moving as much as possible can help you maintain a healthy weight and speed up your metabolism. So, if you’re hesitating between eating another snack or playing Twister, always choose the latter. Avoid Unhealthy Foods “Here are my strategies that clients have found really effective for keeping healthy eating habits: Make unhealthy food inaccessible in the house. Willpower is a volatile thing, and it’s much more effective to change your environment. Ask family members or housemates to keep unhealthy food hidden. Out of sight is out of mind. Keep a habit tracker for days you didn’t snack. Recording your habits reduces the likely hood of you breaking the habit as you don’t want to ruin your progress. If you end up eating unhealthy food, make a healthy food choice as soon as possible. It’s really easy to spiral out of control, and the best way to combat this is to get back on the horse as soon as possible.” Oliver Bashforth, Head Coach at Blackridge Fitness Don’t Feel Guilty About What You Eat One of the most important things to remember during this holiday season is to enjoy it. Enjoy people around you, enjoy the food you eat and enjoy all the activities you do. And if you eat five cookies more than you planned, don’t get upset about it and focus more on the joy you experience when devouring them. “Food is designed to be pleasurable. So once we begin to notice how pleasurable healthy food choices are, we can substitute them for more and more unhealthy food choices, creating new pleasurable good habits that don’t leave harmful effects on our bodies as junk food does. Over time, new neural pathways are formed because of the neuroplasticity of our brains. So the new delightful habits of eating fresh fruit instead of cake become more deeply satisfying. Especially since the pleasure is not accompanied by any negative repercussions.” Bracha Goetz, Harvard-Educated Wellness Expert & Author of 39 BooksOf course, overeating isn’t good for you, but stressing over it is even worse. So, try to keep a cool head and do your best to maintain your healthy eating habits. Food is fuel for your body, so treat it with respect. Once you start perceiving food with delight and not guilt, it’ll be easier to sustain a healthy life balance. Avoid Labeling Foods as Good or Bad “This is a sure way to take the joy out of your holidays. If you have a few favorite holiday treats that you love allow yourself to enjoy them. You do not have to eat everything that is offered to you. Decide which foods you want to try and which ones you do not. There will be plenty of goodies everywhere you go. Be selective about which ones you want. You will enjoy the ones you decide to try even more when you do not force yourself to sample everything that is available.” Kerry Heath, LPC-S, NCC, CEDS-S & Writer at Choosing Therapy Lighten up Your Dishes Christmas staples are a must for most people to enjoy the holiday season to the fullest. However, if you want to take care of your body while still feeling festive, there are quite a few recipes you can find online to make your holiday dishes both tasty and healthy. If you have a chance, try to choose lighter, less caloric products for your Christmas dinner. With the number of products out there, it shouldn’t be hard to substitute some of the heavier ones with their low-fat counterparts. Or you can experiment and switch up your traditional dishes with some interesting modifications. Consider Intermittent Fasting “To combat the negative effects of indulging during holiday meals, I recommend fasting intermittently. There are three different methods to achieve fasting. The first method is to consume a shake for breakfast and lunch, followed by a sensible dinner in the evening. Healthy smoothies will significantly curb your consumption, placing you on a more liquid diet yet still satisfying your nutrients levels. Following the smoothies with a dinner that you enjoy made from whole, healthy food, not processed foods. Option two is to follow the 6-hour rule, which allows you to consume food for over 6 hours. For example, eating your first meal at noon, followed by dinner at 6 pm and no other meals until the next day at noon. This method gives your body an 18-hour window of rest from processing food and using its energy ondigestion. The last method is to juice cleanse or fast for 24 hours. This approach is for a more advanced candidate but will provide so many benefits of improved energy levels as well as hormone balancing and support. During holiday times, try fasting on odd days when you are not meeting with friends or family. It will help to reset your system after the days of overindulging.” Dr. Livingood, Owner & CEO of Dr. Livingood/ Livingood Daily Takeaway Maintaining your healthy eating and lifestyle habits might be a bit harder during the holidays. Yet, it doesn’t mean you cannot do it. If you try your best to sustain your physical and mental health by following the tips we mentioned in this article, you’ll be less likely to fall into the trap of holiday overeating. Remember that it’s your life, your diet, and your decisions. Do what you believe is best for you, listen to your body, and enjoy the good times with your family and friends.
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The Best Way to Get Protein on Keto
Protein consumption is one of the highly-debated topics among nutrition experts and the ketogenic community. You’re probably well-aware that restricting carbohydrates is one of the key concepts of a low carb keto diet, but what about proteins? If you try to follow a standard ketogenic diet, you’re most likely to encounter that it recommends moderate protein intake because too much protein might get you out of ketosis. In reality, it’s not true, and this guideline is a very common myth a lot of people new to keto fall for. Protein is one of the most vital macronutrients you can get from food. But how much protein is too little or too much if you choose to follow a keto lifestyle? Here’s our guide on how to get sufficient protein while on a keto diet and why it’s so critical for achieving your health and fitness goals. How Much Protein Should You Eat on Keto? Before we dig deeper into how much protein you should consume while following a keto diet, remember that everyone is different, and there’s no one-fits-all rule. The amount of protein you should eat will depend on your unique body type, activity level, and fitness goals. For example, if your weight is 75 kg, multiply this number by 1.3 to know an approximate minimum amount of protein you need to eat per day (75 x 1.3 = 97.5 grams.) To find out what your approximate maximum protein intake per day should be, multiply the same number by 2.2 (75 x 2.2 = 165 grams.) Now, you know that your approximate ideal amount of protein intake should be between 97.5 - 165 grams per day. If you’re only starting your keto journey, usually, you’d want to aim at getting 25% of your calories from protein. But again, note that if you have an active lifestyle and workout regularly, you might need to eat up to 2.2 grams of protein per kilogram of body weight (or 1 g per pound.) If you want to get the most out of your keto diet, calculate your daily protein intake first, and only then fat and carbs. “Your correct macronutrient distribution should be individualized so that you actually stay in ketosis. It’s best to see a registered dietitian to determine the best keto macronutrient ratios for you.” Amanda A. Kostro Miller, RD, LDN, member of the Advisory Board for Fitter Living Is Too Much Protein Bad for a Keto Diet? You have probably heard one of the most widespread beliefs among keto-ers that too much protein can affect ketosis because it might cause gluconeogenesis. Well, it’s about time to bust this myth. Gluconeogenesis (GNG) is a process of creating new glucose in your body from non-carb sources like protein, lactate, and pyruvate. The fundamental goal of the ketogenic diet is to empty most glucose stores. Consequently, many people assume that too much protein will make their body stop producing ketones and use glucose as the primary fuel instead. But if you stick to the scientific facts, you’ll discover that your body actually requires some glucose to survive. And gluconeogenesis allows for making just enough glucose to prevent you from dying when there aren’t enough carbs in your system. GNG is critical on a keto diet for a few reasons: It helps prevent low blood sugar (aka hypoglycemia) It helps refill glycogen stores in athletes It gives energy to the tissues that can’t use ketones Don’t forget that your body is a very sophisticated mechanism and, most of the time, it knows better what’s good and bad for it. That’s why eating too little protein might be much worse for you than too much of it. Increasing your daily protein intake can help your body produce enough glucose, get the required energy, and still benefit from a keto lifestyle. Protein Sources to Eat on the Ketogenic Diet The top four protein sources include meat, eggs, cheese, and nuts. However, keep in mind that some of these foods can still have quite a few carbohydrates (e.g., nuts), which can add up quickly if you consume your proteins without caution. The best proteins to eat on keto should be nutrient-dense or high in healthy fats from plants and seafood. That’s why what proteins you chose matter if you want to keep your carb levels low and avoid consuming too many saturated fats. “The great thing about Keto is since you’re relying on fat rather than carbohydrates for energy production, protein sources are quite numerous. The best protein sources will give you both the protein and fat simultaneously, without introducing carbohydrates. Whereas in a low-fat/low-carbohydrate diet, bacon and sausage would be off the list, on Keto, they’re A-Okay. Fatty fish, such as salmon, is an obvious go-to because, again, you’re getting both the protein and healthy fat here. Both monosaturated and polyunsaturated fats can qualify as healthy, and appear alongside heavy helpings of protein in foods such as whole eggs, nuts, avocados, cheese, fatty fish, virgin olive oil, coconut oil, and dark chocolate.” Brian Boyce, Professional Writer & National Qualifier NPC Men’s Bodybuilding, FitRated Here are some keto-friendly proteins you can incorporate into your diet. Low-Fat Dairy Low-fat dairy contains much less saturated fats and is an excellent source of protein. Consider using the low-fat options of these products to prepare your keto-friendly meals: Eggs Milk Cottage Cheese Cheddar Cheese Greek Yogurt Mozzarella Cheese Grass-Fed Ghee (5 Ways to Add Ghee to Your Keto Diet) Lean Meat Lean meat cuts from grass-fed/pasture-raised animals are the best types of meat to fit your keto diet. Try including these into your daily diet: Chicken Turkey Grass-Fed Beef Pork Loin Lamb With Fat Trimmed Off Rabbit Goat Plant-Based Proteins Almost all plants contain carbs. So, if you want to eat more plant-based proteins, you need to choose plants high in fibre. It’s the carbohydrate that your body doesn’t absorb. Here are a few vegan protein-based plants you can add to your diet: Tofu Broccoli Spirulina Soy Milk Nuts Seeds Edamame Seafood Seafood proteins are a great option for your keto diet. They’re nutritious and contain a lot of beneficial omega-3 fats. Here’s some for inspiration: Anchovies Salmon Mackerel Herring Cod Tuna Eel Mussels Crab Octopus Clams Lobster Sea Bass Trout Squid Shrimp Oysters Keto-Friendly Protein Products Feel free to include collagen into your keto protein shakes. It can help your joints be stronger, support your body tissues, and improves your hair, nails, and skin. But first, make sure to consider these five most important things when buying collagen protein. If you’re curious about experimenting with your keto meals, check out our Phat Performance products that can make your keto journey even more fun. And remember that no one knows your body better than you. That’s why you should always listen to it whenever you’re composing your diet and prepping meals. The Best Way to Get Protein on Keto “When following keto, it is understandable to become hyper-focused on fat sources, but sources of protein are just as important. Protein should also come from high-quality sources low in saturated fat. Along those same lines, fat sources should also come primarily from foods that offer *healthy* fats like mono, poly, and omega fatty acids. This means preferable protein sources include eggs, nuts, and fish.” Lisa Richards, Nutritionist at The Candida Diet Now you know that protein intake should be your number one priority, it’ll be much easier to include sufficient protein amounts into your keto diet and stop worrying about consuming too much of it. Just remember to follow these simple guidelines: Get your protein from healthy animal and whole food sources Avoid eating processed meats Pay attention to the amounts of carbs in high-protein foods such as nuts Prioritize protein, not fat Adjust your keto diet according to your fitness aspirations and health condition Spread the consumption of protein throughout the day And finally, enjoy the keto ride!
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How to Deal With Cellulite: Can Collagen Help?
Every year, people spend a lot of money to fight cellulite. Whether it’s personal fitness coaches, laser surgeries, liposuctions, or fancy creams, it’s still hard to get rid of it completely. If you’ve been trying to find the best ways to reduce the appearance of cellulite, you’re probably wondering whether collagen can help you do so. In this article, we’ll dig deeper into the advantages of collagen and how your skin can benefit from it. Are you ready to say “NO” to cellulite? Let’s dive in. What Is Cellulite? Even though we’re sure you know how cellulite looks when you see it, let’s discover its scientific explanation. Cellulite is the irregular fat build-up beneath the skin that pushes connective tissues out of shape. As a result, it creates a dimpled, lumpy “cottage cheese” look on your thighs, hips, thighs, buttocks, and arms. “To understand cellulite, you have to understand what collagen is. Collagen is a protein structure, and when it comes to cellulite, it's responsible for essentially keeping fat where it belongs. It's almost like a protective band. If this band tightens too much, fat can escape and rise up to the surface of the skin, causing what we know as cellulite. Collagen supplements work by providing more of the necessary protein to strengthen this band, which means fewer fat cells will get through.” Rex Freiberger, CEO of Discuss Diets If you’ve been obsessed with the idea to get rid of cellulite, you’re not alone. 85 - 98% of women suffer from cellulite. This issue is more than ordinary, and that’s why there’s nothing to be ashamed of. The good news is, you can focus on your health and figure out the ways to eliminate the appearance of cellulite without expensive surgeries and medical interference. Spoiler alert: collagen might become your most potent weapon in this battle. What Causes Cellulite and How Is Collagen Connected to It? With age, our skin slowly stops stretching, loses its elasticity, and starts rolling. But don’t worry, it happens to almost everyone. And, yes, even men. So, how is collagen connected to all of this? Firstly, collagen works from inside your body. It’s exactly where the cellulite appears. And unlike creams, it affects your skin from within, which is much more effective. Secondly, collagen works to strengthen the connective tissue, make your skin more elastic and reduce the signs of aging. It also helps you hydrate skin from the inside and thus, leave it firm and plump (in a good way). “Cellulite is a very common, harmless skin condition that causes dimpled skin that is uneven and lumpy on the thighs, buttocks, hips, and abdomen. It's also referred to as orange peel skin and affects both men and women, with a tendency to be more prevalent amongst women. It occurs due to the misshaping of connective tissues due to fat pushing through. Collagen can help improve the appearance of cellulite as it strengthens the connective tissues, hydrates and improves the elasticity of the skin from within.” Lina Velikova, Medical Advisor at Supplements101 In short, cellulite is a change in the look and texture of your skin. Collagen can slow down these changes and help you fight them without invasive medical procedures. A study published in the Journal of Medicinal Food looked into the effects of bioactive collagen peptides on the moderate cellulite of 105 healthy weight and overweight women between the ages of 24 and 50. They were taking 2.5 grams of collagen daily for six months. In comparison to the placebo group, those women taking a daily dose of collagen noticed a considerable reduction in the appearance of cellulite. The results were the most significant among women of normal weight. So I Just Start Taking Collagen Supplements Then? How Does It Work? As we always state, there’s no magic pill against aging, which is usually the main cause of cellulite. That’s why you need to have realistic expectations when it comes to collagen and other types of supplementation. Collagen can help you reduce the appearance of cellulite and improve your skin’s elasticity, yet, it won’t happen overnight. You should also note that it can’t fully reverse cellulite, but it can make your skin look smoother and healthier. If you want to see the benefits of collagen for the skin yourself, choose collagen peptide products that are made using collagen type I and III. These are the best types of collagen to promote the synthesis of collagen in the dermis layer of your skin and bring noticeable results. “I would recommend collagen peptides for cellulite. Bioactive collagen peptides are easier for your body to fully absorb, so less will be converted to waste.” Rex Freiberger, CEO of Discuss Diets Thankfully, there are tons of creative ways to include collagen into your daily diet. For example, you can add our Gelpro Advanced Marine Collagen Peptides into your favourite juice, smoothie, coffee, water, or any other drink you prefer. It’s 100% water-soluble, so you can experiment with mixing it into different meals too. Plus, it has no carbs, no sugar, and no fat. Our Advanced Marine Collagen is Type I Collagen, which is what our skin is made of. 3 More Ways to Reduce Cellulite Naturally Not being able to get rid of cellulite entirely doesn’t mean you can’t do anything to reduce its appearance. In this case, a few lifestyle changes can come in handy. Here are five things you can do to fight with those pesky skin dimples on your thighs, buttocks, or abdomen. 1. Exercise Regularly No one has cancelled moderate exercising yet. Except for being generally good for your health, it can also help you have firmer and smoother skin by increasing muscle weight and burning fat. You don’t have to spend seven days per week in a gym to keep yourself in shape. Here, consistency is the key, especially if you focus on your lower body. Choose the type of exercise you prefer and try to stick to your regimen. It can be swimming, jogging, dancing, cycling, or simply walking. As long as you do some physical activity, you’re already working towards eliminating the appearance of cellulite. 2. Maintain a Healthy Weight Strive for the balance. If you want to achieve good results and relatively soon, then you have to combine exercise with a healthy diet. Try to avoid processed food and products full of harmful sugars, fat, and carbs. “In addition to your supplement, you should try eating more foods which contain collagen or promote natural collagen growth. Bone broth is formed by simmering meat bones for hours, and sometimes overnight. It's filled with collagen so it's nice to strengthen your stomach so improve the immune system too. Both fish and beef are high in collagen. Foods which promote skin health and potentially the development of collagen include lemon, leafy greens such as kale and spinach, and vegetables containing vitamin A. You can eat as much as you want of these true, whole foods. They will help make your diet collagen-rich and clean, so your body and skin will be particularly healthy.” Lesley Reynolds, Co-Founder of Harley Street Skin Clinic With the number of recipes online, you’ll definitely be able to find meals that would be nutrient-dense, healthy, and delicious. And in general, excess body weight can cause many more health problems. That’s why staying fit and giving your body all the vital vitamins and antioxidants are critical to sustaining a healthy lifestyle. 3. Hydrate If you want your skin to stay plump and radiant, you need to supply it with enough water just like the rest of your body. Not only will it help you avoid dehydration but also maintain a healthy look of your skin. According to these recommendations, it’s advised to consume around 2.7 litres of water per day (including from foods.) Of course, the final amount of water you’re going to drink will largely depend on your health, age, gender, and activity levels. “Another method you can try is dry brushing, which helps reduce the appearance of cellulite. Alternatively, you can also try a coffee scrub to help remove water and toxins from your skin.” Lina Velikova, Medical Advisor at Supplements101 Bottom Line Is it possible to eliminate cellulite? No. Is it possible to reduce its appearance? Luckily, yes. Healthy lifestyle and collagen peptides are some of the ways that can help you prevail over cellulite. Are you ready to be patient, have a balanced diet, do enough physical activities, and maintain a healthy lifestyle? Then you’re on the path to success when it comes to reducing cellulite without medical interference. Note: always listen to your body and consult with your doctor first before adding new products to your daily diet.
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Collagen For Muscle Building? Here's How It Works.
If you’re a fitness enthusiast, you should know that it takes much more to build muscle than just lifting heavy weights. That’s why many gym goers turn to supplements to help them achieve their fitness goals. Collagen makes up between 1–10% of your muscle tissue. Collagen protein is critical for keeping your muscles strong and helping them function properly. Some researchers have also suggested that taking collagen may boost the synthesis of muscle proteins like creatine, as well as promote muscle growth after exercise. Yet, taking collagen supplements daily without following a healthy, clean diet and good workout regimen won’t help you wake up looking jacked. So, how does collagen work for muscle building and growth? Let’s dig a little deeper. What Is Collagen Protein? Collagen is one of the most abundant proteins in the human body, aka primary structural protein. It can be found in bones, ligaments, tendons, muscles, the GI system, and the vasculature. Apart from being a crucial building block for your body, it also contributes to healthier skin, nails, and hair. “I genuinely feel collagen should be labelled as a superfood! Want to build lean, solid muscle? Take Collagen! Incorporating collagen in your everyday life promotes the proper synthesis of muscle proteins like creatine and subsequently stimulates muscle growth. There are many reasons why I love collagen. Here are a few: if you have dairy/gluten/nut allergies, you're in the clear! Collagen [powder] mixes wonderfully in your AM coffee or beverage of choice. If you don't want to mix anything in your drinks, there are pill options as well. A few other benefits of collagen are: it boosts heart health, gut health, brain health, hair and nails, and increases metabolism. When to take it? Anytime! Ideally, I take it after my kuudose workouts or gym sessions to ensure my muscles are replenished with all the proper nutrients.” Sarah Gillette, Fitness Expert at Kuudose Collagen consists of 19 amino acids and 8 essential amino acids, including the main ones such as glycine, proline, hydroxyproline, and arginine. Glycine is a nonessential amino acid that is believed to be effective in boosting the health and strength of both humans and animals. Arginine is a semi-essential amino acid that is needed if your body undergoes regular physical stress from heavy training. That’s why it’s a pretty common supplement among fitness professionals. Arginine is vital for improving blood flow to active muscles and controlling blood pressure. It can also help heal wounds and injuries faster. Hydroxyproline and Proline are considered to be the essential amino-acids for whole-body protein synthesis. So, if you want to build muscle, proline has to be present to use protein properly. Also, just like arginine, proline contributes to wound and injury healing. Collagen Protein and Fitness Collagen levels in your body decrease with age, and it can also happen due to a poor diet. That’s when supplements come in to help replenish collagen stores. Here’s how collagen peptides can contribute to boosting fitness and athletic performance. “Collagen aids fitness recovery. Collagen can help you recover from exercise by helping to fuel your muscles with a high-quality protein source. During your workout, your body breaks down muscle tissue, and protein helps to repair this tissue. Grow those muscles and go back to the gym, feeling stronger! Collagen supports joint and ligament health as well. It helps to ease joint pain and reduce the risk of deterioration. Besides, collagen protein is an easy way to get that added protection.” Latoya Warner, Fitness Specialist & CEO at Lacey Warner Fitness Collagen May Improve Muscle Mass Since collagen is one of the main parts of your muscles, as its amounts decrease, so do your muscles. A German study suggests that post-workout collagen supplement can promote muscle growth if combined with exercising. There’s still not enough research to prove that collagen can help increase muscle mass in younger and healthier people. Yet, considering that collagen plays such an important role in muscle building, it has significant potential. As we mentioned earlier, collagen consists of such vital amino-acids as arginine and glycine, which are critical building blocks for creatine. And there is already enough research data proving that creatine helps increase muscle mass, build strength, and enhance athletic performance. Collagen May Alleviate Joint Pain Collagen is one of the key components of cartilage, which cushions and supports your joints. As you get older, this tissue becomes weaker, especially if you’re an athlete. This can lead to joint pain and even arthritis. Using collagen hydrolysate supplements can help reduce joint pain and specific symptoms of osteoarthritis, according to the 24-week study. Joint pain can be very unpleasant and limit your ability to exercise. Daily use of collagen peptides may help reduce joint pain, enhance mobility, and make your workouts more effective. Collagen May Prevent Sports Injuries and Speed Up Recovery No one likes injuries. Period. Not only sports injuries are painful, but they also prevent you from keeping a stable workout routine. Collagen might help you reduce the risk of injury and thus prevent you from losing precious training time. According to one of the studies, collagen supplementation can contribute to increasing the diameter of tendons in joints. As a result, it can help lower the rates of ankle injuries in athletes. And if you do get injured during a workout, your muscles recovery will depend on restoring muscle fibres and building scar tissue. As you might have already guessed, both of these processes require collagen to help you heal quicker. How to Properly Consume Collagen to Achieve Best Results? Honestly, there’s no magic time nor way that is believed to be the best to consume hydrolyzed collagen powder. Whether you decide to add it into your morning coffee, blend it into a protein shake or smoothie, or make colourful gummy bears out of it, it’s ultimately up to you. Don’t be afraid to experiment to find out what works better for your body. And, speaking about gummies, here’s how you can make delicious protein-rich rosewater gummies at home: Recipe by Henry Nankivell Ingredients: 3 tablespoons (45ml) of gelatin powder 90ml water 1 tsp beetroot powder 425ml water 125g honey 6 tablespoons (90ml) of rose water Directions: Grease and line a 20 x 20 cm baking tin with parchment paper. Alternatively use silicon moulds. In a bowl, stir the gelatin into the 90ml water. Set aside. In a saucepan over medium heat, add the water and beetroot powder and bring to a gentle simmer. Add the honey and stir until the honey is completely dissolved. Remove the saucepan from the heat and stir in the rose water. Add the bloomed gelatin and stir until completely dissolved. Pour the mixture into the tin/mould, and place into the fridge to set. Can Collagen Supplementation Help Maintain Muscle Mass? Even though more research is still needed to unravel the full potential of collagen hydrolysate for muscle growth, the existing data suggest that collagen peptides can help reduce joint pain, speed up recovery after sports injuries, and contribute to muscle building. However, to benefit from the consumption of collagen supplements, you need to maintain a healthy, clean and protein-rich diet as well as exercise regularly. Besides, since collagen is one of the most commonly found proteins in your body, it contributes to your total protein intake and thus can help you maintain the desired muscle mass. So, depending on your workout goals, you can try introducing collagen together with other sources of protein into your diet to enhance your fitness performance. However, always remember to consult your doctor before starting a new supplementation regimen. If you’re looking for high-quality collagen protein, feel free to check out the entire range of Gelpro organic protein products. And don’t hesitate to contact us if you have any questions or concerns.
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Weak, Peeling Nails? Get Stronger Nails, Starting Today
With age, your nails become weaker, more brittle, and prone to splitting. Peeling and thin nails can also indicate some underlying health issues or nutrient deficiencies. Thankfully, it’s much easier to get stronger nails than achieve any other long-term beauty goals. Introducing a few changes to your lifestyle and maintaining a healthy diet can help you get those stronger nails you’ve been striving for. Consider this: daily bioactive collagen peptides treatment has proven to boost the growth of fingernails by 12% and decrease the frequency of broken nails by 42%, according to the 2017 study. In this article, we’ll discover the benefits of collagen peptides for nails and provide you with a few tips to help you grow stronger and healthier nails faster. Are Your Nails Thin & Brittle? This Might Be Why "Nails can be thin or brittle for a variety of reasons. Thin, weak or peeling nails may be caused by a lack of essential fatty acids in the diet, which can make nails dry out and start peeling. Another cause can be damage to the nails, either by trauma or prolonged application of nail extensions. After removing them, nails can become very sore, and as they take time to regain their health, will be very thin and weak. Long-term illness or some medications can also cause the nails to be thin and weak. When we're ill, our body isn't functioning as it should, and this possibly includes lower blood circulation. Thus, not nourishing the skin or nails may lead the skin cells not to reproduce as effectively as they should, causing the nails to become dull, dehydrated and grow slower." Alison Angold, Fully-Qualified Beauty Therapist at Beauty Taming The Beast Environmental Factors The free radicals that affect your skin can also damage your nails and hair structure. Collagen in your body protects your skin cells from this free radical damage and fights its harmful effects. As you age, the levels of collagen in your body decline. As a result, your skin, nails, and hair become more susceptible to various environmental stressors. Collagen & Nutrients Deficiency Did you know that collagen is one of the main proteins in your nail beds? In fact, it’s also one of the most prevalent proteins in your body. Thin and brittle nails can be a sign that your body needs more collagen and other vital nutrients like Iron, Vitamin C, Zinc, Protein, and Omega Fats. Stress Emotional and physical well-being has a tremendous effect on your health. Stress can negatively affect not only your skin but also hair and nails, making them weak and more prone to breakage. Avoiding stressful situations and having a proper work-life balance can help you stay more positive and prevent various health problems, including brittle nails. 10 Ways to Grow Stronger, Beautiful Nails Luckily, you don’t have to worry about spending a fortune when it comes to getting your nails healthy and strong. Here are a few things you can introduce to your daily life to prevent your nails from peeling and chipping. 1. Drink Water As simple as it might sound, drinking enough water is not only critical for your overall health but also the structure of your nails. They need to be hydrated just like your skin. If you want to have strong nails, ensure that you drink plenty of water every day. 2. Avoid Chemicals Even though nail polish looks nice, it’s not good for your nails. Most nail polishes and nail polish removers contain harsh chemicals that can easily damage your nails. If you still want to keep on painting your nails, look for non-toxic nail polishes and nail polish removers without acetone. Also, let your nails breathe from time to time by taking breaks between reapplying nail polish. “Use of indiscriminate acetone nail polish removers, repeated coating of nail polish over months without removing them, using hand sanitizers or frequent washing of the hands without moisturizing it subsequently (very relevant right now during the COVID times) could make the nails flake and crumble.” Rashmi Singh, Board-Certified Dermatologist at ZELEN Life 3. Get Enough Collagen Your nails and hair are made of keratin. Proper collagen intake can help you increase the synthesis of keratin. It can also help you make your nails stronger and improve their appearance. “Use high-quality collagen. Collagen is made naturally by the body and makes up a very large portion of our body structure. It is found abundantly in skin, hair and nails. As we grow older, the body slows down in producing collagen and it affects the overall health of your skin, hair, and nails. Consuming it as a supplement is a great way to keep your nail strong and healthy. I have been doing these for months now and it has significantly improved the overall health and appearance of my nails. Hope you found this helpful as well! Let me know if you have more questions.” Essie Button 4. Do Not Soak Your Nails in Water Too Much Of course, it’s not possible to prevent your nails from “touching” water completely; however, you can try minimizing their exposure to water. Soaking your nails in water for a long time might lead to weak and brittle nails. You can avoid it by using gloves when doing dishes and cleaning or try keeping your hands out of water when taking a bath, for example. 5. Do Not Use Your Nails as a Tool Need to open something? Forget about using your nails. Otherwise, you’ll simply break them and make them even weaker. Use your fingers or a specific kitchen tool to open jars, soda cans, etc. We know that it can be hard to resist taking advantage of your nails, but they’re not as hard as you might think. 6. Follow a Healthy Diet It’s not a secret that what we eat affects our bodies and how we look. The same is for your nails. A diet that contains a variety of healthy foods, vitamins, antioxidants, and amino acids can help you grow your nails stronger and faster. “A balanced diet, along with a quality multivitamin, and collagen supplements can give you the best chance at stable and healthy nails. Eating foods that are rich in biotin, iron, and magnesium such as bananas, egg yolks, fish, milk products, and whole grains can help your nails be stronger and better looking.” Lina Buk, Beauty Expert & Founder of Nail Art Gear 7. Cut Your Nails As much as you’d want to have those nicely-shaped long nails, in reality, longer nails break more frequently, and it’s harder to maintain them healthy. On the other hand, it’s much easier to take care of short nails and make them look strong and healthy. 8. Avoid Gel or Acrylic Nails For some occasions, you might want to use gel or acrylic nails, however, try not to wear them all the time. It might cause your nails to peel and break as well as make the skin around your nails age faster. 9. Moisturize Your Nails Using lotion or hand cream is an excellent way to moisturize your nails, especially after using a nail polish remover that might dry out your nails. Or you can also try making it a habit to apply hand cream every time you wash your nails. “Moisturize your hands constantly. Just like how coronavirus made you sanitize your hands as often as necessary, you need to moisturize your hands as well - maybe not as often as sanitizing, though. Constant application of alcohol on your hands can make them dry. It also removes natural cuticle oil which repairs and nourishes the nails.” Essie Button 10. Take Care of Your Cuticles Cuticles act as a barrier that protects your nails. That’s why it’s important to nourish your cuticles with a cream or oil. And if you don’t really like how your cuticles look, try pushing them back instead of cutting them to avoid inflammation. The Best Collagen Skin, Hair & Nails Formula Your nails can say a lot about the state of your health, just like your skin and hair. Since natural collagen levels in your body decline with age, you should make sure to provide your body with what it asks for. Apart from making a few changes to your lifestyle and using home remedies for nails, you can try introducing collagen peptides to your daily diet. “Hydrolysed collagen peptides are easy to incorporate into any diet. They are tasteless and can go in anything from smoothies to cooked food. The body sends them to where they are needed the most. So you might notice, first, that you think better from the boost of collagen to your brain, or that the supplemented collagen relieves pain in your back or wrist. It takes a little longer for collagen to make it to the skin, hair and nails. Once it does, a more beautiful appearance is the really nice side effect.” Ghanima Abdullah, Cosmetologist & Beauty Consultant at TheRightHairstyles.com Collagen may help you: Get stronger nails Protect your nails from external damage Improve their appearance Promote natural nail growth If you have ongoing problems with thin and brittle nails or have any health concerns about introducing new products to your diet, consult your doctor first.
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