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Digestion, Cleanse, Restore
Starting your journey towards optimal well-being requires focusing on your digestive health. GelPro Australia’s Digestion, Cleanse, and Restore collection an expertly selected range of products created to nurture and rejuvenate your digestive system. In this detailed buying guide, we explore the crucial role of digestion and unveil the exceptional GelPro Australia products designed to enhance your overall wellness journey. Understanding Digestion, Cleanse, and Restore Products Why Digestive Health is Important Having a healthy digestive system is about more than just avoiding stomach troubles. It helps you absorb nutrients from your food properly, supports a strong immune system, and prevents problems like bloating and IBS. In short, it helps keep your body in balance. Collagen: A Key Part of Wellness Collagen is a type of protein that's found in many parts of your body including your skin, bones, and the lining of your digestive tract. Using collagen from natural sources helps keep your digestive system healthy and lays the groundwork for overall wellness. How Collagen Supports Gut Health GelPro offers supplements rich in collagen that are great for your gut health. They not only help repair the lining of your digestive tract but also make nutrient absorption more efficient. In other words, they promote a healthier, more resilient digestive system, combining the best of science and nature. Experience the Advantages of GelPro’s Digestive Health Collection Discover the many benefits of a well-functioning digestive system through GelPro's range of products. Focused on the powerful properties of high-quality collagen, these items aim to make your digestion smoother while reducing irritation and inflammation, improving the overall working of your gut. Meet the Stars: Gelpro’s Digestion, Cleanse, and Restore Collection Explore the champions of the Digestion, Cleanse, and Restore collection, each thoughtfully curated with premium ingredients to foster and enhance your digestive health. Original Hydrolysed Collagen Powder Meet Peptipro, our premium collagen powder sourced exclusively from Australian grass-fed cattle hides, rich in Type I and Type III collagen. Beyond enhancing skin health, it revitalises your gut, improves joint flexibility, and supports cartilage and tendons. With a remarkable 97% protein content, it's perfect for muscle maintenance, recovery, and overall vitality. Peptipro is lactose-free and seamlessly blends into any beverage or food without altering taste or texture. Collagen Gut Health Powder Our specially formulated Gut Health Powder is designed to alleviate abdominal bloating, promote gastro system health, and soothe stomach discomfort. Infused with lavender and elderflower flavours, it combines ingredients like chamomile, glutamine, curcumin, and zinc to support your digestive well-being. Multi Collagen In Gelpro's Multi Collagen blend, we've thoughtfully combined five distinct collagen types from diverse food-based sources: Type I Collagen: Abundantly found in skin, tendons, ligaments, and vital organs. Type II Collagen: Essential for maintaining cartilage and connective tissues. Type III Collagen: An integral part of the extracellular matrix that supports skin and organ cohesion. Type V Collagen: Present in surface cells and contributes to healthy hair. Type X Collagen: Crucial for the formation of new bones and cartilage. Our Sourcing: Type I & III Collagen: Carefully sourced from grass-fed Australian Bovine hides. Type I & III Collagen: Responsibly obtained Marine Collagen from the pristine Arctic & North Atlantic Ocean waters. Type II Collagen: Extracted from bovine collagen found in cartilage. Type V & X Collagen: Derived from eggshell membrane collagen. Organic Grass-Fed Beef Kidney Our Organic Beef Kidney capsules are sourced from 100% Australian grass-fed cattle. We select the finest beef kidneys, freeze-dry them, and mill them to retain their nutritional value. Packed with essential nutrients like selenium, iron, copper, and B vitamins, these capsules promote healthy hair, skin, and overall well-being. They are free from fillers, preservatives, and are a convenient way to enjoy the benefits of organ meats. Product Comparison Product Original Hydrolysed Collagen Powder Collagen Gut Health Powder Multi Collagen Organic Grass-Fed Beef Kidney Main Ingredients Type I and Type III Collagen sourced from Australian grass-fed cattle hides. Hydrolysed collagen, Chamomile, Glutamine, Turmeric, Zinc. A blend of five collagen types from various sources. Freeze-dried and milled beef kidney sourced from 100% Australian grass-fed cattle. Key Benefits Enhances skin health, Improves joint flexibility, Supports cartilage and tendons, Promotes gut health. Alleviates abdominal bloating, Supports gastro system health, Soothes stomach discomfort. Supports skin health, Maintains cartilage and connective tissues, Enhances skin and organ cohesion, Promotes hair health, Assists in bone and cartilage formation. Rich in selenium, iron, copper, and B vitamins, Supports hair, skin, and overall well-being. Serving Suggestion Mix into 250 mL of water, or your favourite hot or cold beverage. Mix into 250 mL of water, or your favourite hot or cold beverage. Mix into 250 mL of water, or your favourite hot or cold beverage. Consume capsules whole, or open and sprinkle on food or drink as desired. Dosage Instructions Consume one serving of 15 grams (1 scoop) per day, at any time. Consume immediately in the morning or between meals on an empty stomach. Consume one serving of 15 grams (1 scoop) per day, at any time. Consume one serving of 4 capsules per day, at any time. What to Consider Before You Buy When looking to enhance your well-being through supplements, it’s vital to choose products that align with your unique needs and circumstances. Before making a purchase, consider these factors: Individual Health Goals: Identify your main health targets such as better digestion, reduced inflammation, or skin revitalisation. Choose products aligned with these goals for more effective results. Dietary Restrictions or Sensitivities: If you have dietary constraints or allergies, scrutinise the ingredient list to ensure compatibility. Be alert to potential allergens to avoid unwanted reactions. Compatibility with Current Supplements or Medications: When using other supplements or medications, consider potential interactions with products from this collection. For a safe and effective regimen, consult a healthcare provider, particularly if you have ongoing health issues or are on regular medications. At Gelpro Australia, our customer service team is available to help you find the best digestible collagen to align with your current health plan, so you can navigate your helath journey with confidence. Guidelines and Tips for Use To effectively incorporate the Digestion, Cleanse, and Restore collection into your daily routine, consider the following tips: Start Gradually: Begin with a small dose, monitor your body's response, and increase as needed. Maintain Consistency: Use the products daily, preferably at the same time, to establish a routine. Incorporate into Meals: Enhance your dishes with these versatile products for added nutrition and flavour variety. Stay Hydrated: Drink enough water throughout the day to aid nutrient absorption, and limit alcohol intake for best results. Sustainability and Sourcing GelPro Australia underscores its dedication to sustainability through conscientious ingredient sourcing and eco-friendly packaging in the "Digestion, Cleanse, and Restore" collection. As part of a broader commitment to the environment, we employ low-impact practices, prioritising organic and highly nutritious ingredients. Discover the Best Collagen for Digestion with Gelpro Australia Embarking on a journey toward improved digestive health is a significant step towards overall wellness. The Digestion, Cleanse, and Restore collection from GelPro Australia is designed to support you on this journey, with locally-made products rooted in science and nature. Take the first step today to nourish your well-being from the inside out. Explore the full range of Digestion, Cleanse, and Restore products from GelPro to start your journey.
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Beauty Collagen: The perfect daily skincare gift for Mother’s Day
Achieving healthy, glowing skin is an age-old beauty challenge, especially as we grow older. Sadly, there’s no magic solution, and a multitude of factors come into play including diet, exercise, genetics, and a consistent skincare routine. But, while there may be no magic solution to ageing skin, one product in particular has gained popularity lately - collagen. And if you’re still searching for a gift for your mum this Mother’s Day, a beauty collagen supplement to add to her daily skincare routine is a perfect choice. From moisturisers to night serums, collagen-rice skincare is the gift of healthy and glowing skin. Collagen is an essential protein that plays a vital role in maintaining the health and elasticity of our skin. It’s naturally produced in abundance by our bodies until the age of about 25, but as we age, our production rates slow down and we begin to see signs of wrinkles, fine lines and sagging skin. With this considered, it makes perfect sense that collagen boosting skincare supplements are the perfect product to help you achieve younger and healthier-looking skin. The role of collagen in skincare When it comes to maintaining the health and appearance of our skin, collagen plays a crucial role. It’s not only responsible for maintaining elasticity and firmness in our skin, but actually provides the skin with its strength and structure. Collagen also contributes to moisture levels within our skin, ensuring it stays nourished and hydrated. Unfortunately, as our body’s natural collagen production declines with age, we see the results in our skin. Signs include loss of skin elasticity and firmness, dry and dull looking skin, wrinkles and sagging skin. However, incorporating collagen skincare or a digestible collagen supplement into our daily routine can help to stimulate collagen production and improve the overall quality and appearance of our skin. The benefits of collagen supplementation Collagen supplements are rapidly growing in popularity as a way to improve the health appearance of hair, nails, and skin (amongst many other health benefits). And these benefits are being backed by an increasing number of studies. One study found that taking a collagen supplement for 12 weeks resulted in a visible reduction of fine lines and wrinkles, as well as a significant improvement in hydration and skin elasticity. Another study showed that collagen supplements improved moisture content and skin elasticity, and led to a reduction in the depth of wrinkles. But how exactly does collagen skincare work? Collagen supplements provide the body with the amino acids needed to produce collagen, which in turn stimulates collagen synthesis in the skin. This is beneficial as it helps to improve the overall health and appearance of the skin, as well as protect it from damage caused by UV radiation and other environmental stressors. By incorporating a collagen supplement into your daily routine, you’re essentially supporting your skin health from the inside out. How to incorporate collagen supplements into your skincare routine Hydrolysed collagen - collagen that has been broken down into smaller peptides for optimal absorption - is the most bioavailable and research form of collagen, and it is well documented that collagen supplementation can benefit everyone. These benefits include the reduction of fine lines, skin hydration and increased plumpness. Collagen supplements are available in tablets, powders and drinks to suit various lifestyles and preferences, making collagen loading easy. What is collagen loading? "Collagen loading" refers to a method of quickly increasing your daily intake of collagen. This approach can provide the aesthetic benefits of collagen more rapidly than regular supplementation. It's a useful technique for those who want to experience the beauty-enhancing effects of collagen in a shorter amount of time. No matter which form of collagen you choose to incorporate into your daily routine, it’s important to ensure that the product you choose is of high-quality, free from any fillers or additives and sourced from grass-fed, pasture-raised animals like Gelpro’s Original Collagen Peptipro or from wild-caught and sustainably sourced fish like Gelpro’s Original Marine Collagen. READ MORE: Marine Collagen vs Bovine Collagen: What’s the difference? While collagen supplements can be incorporated into your routine at any time of day, we love to have ours first thing in the morning to maximise absorption and efficacy. Stir a serving into your morning coffee, juice or smoothie or incorporate it into a delicious breakfast like these Coconut & Collagen Breakfast Muffins or this Perfectly Balanced Banana Bread. More ways to boost your collagen production If you’re looking for other ways to boost your collagen production in addition to incorporating a collagen supplement, there are several lifestyle and dietary changes that may help. Avoiding smoking, limiting sun exposure, and managing stress levels can all promote healthy collagen production, as well as consuming a diet rich in Vitamin C. Foods like citrus fruits, leafy greens and berries all contain high levels of Vitamin C which can help the collagen synthesis process. Additionally, adding a vitamin C supplement to your daily routine is a great way to help collagen synthesis. There are also a range of topical collagen-boosting skincare products available that can be incorporated into your daily skincare routine, such as Gelpro Australia's NutraColl Moisturiser with Collagen and Facial Night Serum with Collagen. These topical products work by delivering collagen directly to the skin, stimulating the production of new collagen, and providing essential nutrients to support overall skin health. Hydrolyzed collagen in skincare can be helpful in improving skin elasticity and reducing the appearance of fine lines and wrinkles. Collagen supplements are one of the easiest ways to improve the health and appearance of our skin. Ageing is inevitable, but an added boost of collagen can help keep your skin firm and hydrated, as well as reduce the appearance of fine lines and wrinkles. By gifting your mum beauty collagen, you are giving her the gift of glowing and healthy skin. Not only does collagen have skin benefits, but it also supports joint and bone health, making it a great overall supplement for holistic wellness, nurturing and maintaining optimal health. So, surprise your mother with a gift of beauty collagen this Mother's Day and help her feel her best inside and out. Explore the range of reliable, high-quality collagen supplements and skincare products from Gelpro Australia, which support healthy collagen production and overall skin health.
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Collagen Peptides for Athletes: How they improve recovery and performance
The use of collagen peptides for athletes has become increasingly popular in recent years. While collagen supplements can provide a multitude of benefits to anyone looking to improve their overall health, the benefits of collagen for athletes include improved recovery and enhanced performance But what exactly are collagen peptides? Collagen peptides (also known as hydrolysed collagen or collagen powder) are animal-sourced collagen that has been broken down into smaller amino acid bonds through a process called hydrolyzation. Through this process, the collagen becomes more easily digestible as a supplement and enables the body to absorb the amino acids quickly and effectively. Because of these benefits, hydrolysed collagen is considered the best collagen for athletes and those who are looking to utilise all those helpful proteins straight away. How Do Collagen Peptides Improve Recovery? Type II Collagen is a naturally occurring protein that makes up a large portion of the tissue around and between your joints and the ends of your bones. This tissue is what helps support your joints’ mobility and flexibility, maintain good levels of shock absorption and stay generally healthy. As we age, the rate at which this collagen is being naturally produced starts to decline. This causes looser tissue and tendons and signs of breakdown that occurs due to years of joints and bones rubbing together. Once collagen levels start to reduce, it’s common to see declines in joint mobility and joint health, aches and pains post-activity, and a higher likelihood of injury from constant repetition of an activity. Incorporating collagen supplements for athletes can assist in keeping that tissue healthy and tough, thereby reducing the risk of activity-induced pain, preventing injury, and accelerating recovery. Another one of collagen’s benefits for athletes is that it helps reduce inflammation, which can reduce post-activity muscle aches and therefore speed up recovery. This is because collagen peptides have a high concentration of proline and glycine, two amino acids which block the production of inflammatory enzymes. How Collagen Peptides Improve Performance High-quality collagen peptide supplements like Gelpro’s Peptipro Original Collagen are full of protein. Peptipro is made up of 97% protein, to be exact - so for each 15g dose of collagen, you’re getting 14.6g of quick digesting protein that can be utilised straight away to help build lean muscle mass and strength. It is also Low FODMAP certified by Monash University. Unlike traditional protein supplements, such as whey protein, which increase muscle size through increasing rates of protein synthesis, collagen’s amino acid makeup helps to distribute load with more force without adding size. Research has also suggested that a healthy diet supplemented by collagen peptides facilitates optimal creatine synthesis which can increase rates of post-workout muscle development. So while you may be loading up on whey if you’re a bodybuilder, collagen protein is an ideal for athletes who prefer to improve training capacity, build lean muscle and maintain a toned, but lean physique. Benefits of Collagen Peptides for Specific Sports and Activities Depending on the type of sport or activity you participate in, there are a number of ways collagen for athletes may improve performance. If you’re a runner, topping up your collagen levels can help protect your joints and soft tissues while running and keep your mobility, flexibility and cushioning in top form. For athletes such as gymnasts, skaters and cyclists, you likely require high levels of strength and endurance without necessarily requiring visibly large muscles. Collagen peptides can help supplement your protein intake to assist in building strength, as well as reduce inflammation and improve muscle synthesis for improved endurance. No matter your sport or activity, collagen peptides keep ligaments and tendons healthy and resilient to help avoid injury and help you get the most out of your workout. How to Incorporate Collagen Peptides into your Training Routine Collagen peptides for athletes are simple and quick to incorporate into your daily routine. All collagen peptides from Gelpro Australia are flavourless and incorporated easily into water, smoothies or even your daily tea or coffee. Incorporating collagen into your everyday diet also has benefits for gut health and can help ease symptoms of bloating, cramping and leaky gut. If you’re looking to get creative, try your daily dose of collagen in a batch of Coconut and Collagen Breakfast Muffins or protein-packed Supergreens Nuts & Seeds Energy Bars. For an added boost, combine your collagen with foods rich in Vitamin C and Zinc Like orange juice, strawberries or kale to help support collagen synthesis. Alternatively, our Raw Native C capsules are a great natural food source of Vitamin C. Collagen peptides are a great way to stay in tip-top shape as an athlete, improve recovery rates and drive optimal performance. Discover the full range of athlete-approved collagen and superfood products from Gelpro Australia.
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Can I Take Collagen While Pregnant?
During pregnancy, your body goes through a lot of changes beyond growing a new life inside you. As your baby grows, your skin begins to stretch and your weight increases, which means you might experience joint or muscle pain from the additional load you’re carrying. While you might be quick to switch from your regular supplements to prenatal vitamins as soon as you find out you’re pregnant, collagen is actually completely safe to continue taking - and can even be beneficial during your pregnancy journey. In fact, many experts in health and nutrition turn to collage powder for its benefits for women during pregnancy. Qualified naturopaths and nutritionists at Halsa Health explain why adding a collagen supplement to your diet during pregnancy can be very beneficial. Reach out to the specialists in women’s health and fertility at Halsa Health for personalised guidance and advice. Are collagen supplements safe during pregnancy? There are a lot of things that are off-limits during pregnancy, such as high-mercury seafood, alcohol, and excess caffeine, but thankfully collagen isn’t one of them. While you should always consult your doctor before starting a new supplement during pregnancy, collagen supplements are generally totally safe to incorporate into your daily routine. Halsa Health Senior Naturopath Claire Grullemans, an expert in women's health, also highlights that collagen supplements can be a great way to add in amino acids which otherwise wouldn’t feature in the diet. Because Gelpro’s top-quality collagen is essentially just protein, there are no nasty additives that could be harmful to you or your unborn child. In fact, if you’re eating meat, poultry or fish, you’re already naturally ingesting collagen - so your supplements are just giving you that extra boost to help your changing body’s needs. What are the benefits of taking collagen while pregnant? Now that the question of ‘can you take collagen when pregnant?’ is answered, you may be wondering if there are any benefits in doing so. The simple answer is: collagen is beneficial for anyone for a multitude of reasons, including pregnant women. Some of the benefits of collagen during pregnancy include: Skin Elasticity: As your baby grows, so does your stomach, causing your skin to stretch. As we approach our mid to late twenties, our natural collagen production rates have already started to decline, meaning our skin is less self sufficient in terms of keeping up skin elasticity, Because collagen intake increases skin elasticity, adding a collagen supplement to your daily routine early on in your pregnancy may be beneficial. It can help to reduce the development of stretch marks as your pregnancy progresses, as well as reduce cellulite post-pregnancy - not to mention the internal structures of your body which need plenty of give when the time comes for the baby to arrive. Joint Health: During pregnancy, you’re carrying a lot of extra weight for your baby, which can put pressure on and cause inflammation in your joints, bones and ligaments. Collagen supplements can help keep your joints healthy and pain-free by increasing collagen synthesis in the connective tissues. As Claire notes, it's not uncommon during pregnancy to develop musculoskeletal aches and pains for which amino acids found in collagen can help to reduce. Blood Sugar Balance: Claire also states that women experience changes in glucose levels throughout pregnancy and postpartum, that can be stabilised by adding protein via collagen powder. “An extra serving of protein each day can help to balance this in support for those experiencing Gestational diabetes. The best way to do this is by adding in a smoothie with collagen powder, and lots of pre and probiotic fibres from other food sources such as fresh fruit, grains like oats, chia seeds, nuts/nut butters and the additional serve of 300-400ml water is also great for hydration and blood sugar balance.” Hair Growth: Some pregnant women may benefit from thicker, more luscious hair during pregnancy. However, postpartum hair loss is a common occurrence soon after or in the months after giving birth. Collagen is the main protein structure in hair (and nails) and therefore collagen supplements can help with hair growth as well as improve the health and strength of your hair. For women experiencing changes in hair health during breastfeed, Claire turns to collagen powder for support. “Anytime I am working with a postpartum mumma I love to recommend Gelpro collagen powder as a staple part of the diet,” Claire says. How much collagen is safe to consume while pregnant? Taking the right dose of collagen for pregnancy is as simple as following the guidelines on the product. Because there is no risk involved in taking a collagen supplement during pregnancy, one serving per day, or the recommended amount on your supplement, is totally safe while pregnant. However, as always, consult your doctor if you have any concerns about your intake amount. As a nutrition expert, Claire says a dose of 20-50gm daily would be considered a safe and effective dose to ingest as part of a nutrient dense, whole foods diet. Can you take collagen supplements while breastfeeding? Just like collagen in pregnancy, taking collagen supplements while breastfeeding is safe as long as you have no other health concerns. However, as the nutrients you ingest impact your breast milk, it’s important to choose a collagen supplement that is free of artificial flavours, sweeteners and any other unnatural additives. A clean pure collagen powder like Gelpro can be a great way to boost calories, protein, and extra nutrients to support your body while breastfeeding. Collagen can also be beneficial as a protein supplement during breastfeeding. The average breastfeeding mum needs roughly 100 grams of protein daily, so using a supplement to top up a healthy diet can make hitting your daily protein intake requirements a breeze. How should you take collagen? What are the best supplements? There are a few things to consider when looking for the best collagen to take while pregnant, and choosing the best quality collagen supplements in general. The best choice is always a pure collagen supplement that contains no artificial ingredients or preservatives, is being manufactured ethically and sustainably, and comes from a local, high-quality source. If you’re looking at bovine collagen, it’s important to choose one that’s made from grass-fed cows, like Gelpro’s Collagen Hydrolysate, which is Australia's first, and only collagen produced exclusively from Australian and New Zealand hides. If you’re looking at marine collage, our Original Marine Collagen is made from wild-caught fish from the pristine Arctic and North Atlantic waters. Particularly for during pregnancy, choose a collagen that is made of 100% protein. For this, powders are the best choice, as pills, gummies and liquid supplements will usually contain smaller amounts of collagen protein to make room for additives like sugars, flavours and colourants. Flavourless powders are also the most versatile as they can easily be incorporated into a wide range of foods and drinks for easy daily consumption. Some collagens may contain extra ingredients or nutrients that actually are beneficial and complement collagen use such as antioxidants and organic superfoods, like our Collagen + Australian Organic Greens superblend. However, if choosing a collagen supplement with added nutrients, always check with your doctor first. Gelpro collagen can be easily incorporated into your morning routine and help you feel and look your best during and after pregnancy. Simply mix one scoop of collagen powder into your coffee, juice or smoothie and enjoy the benefits. Or, explore our easy and delicious recipes to incorporate your daily dose of collagen into delicious treats. Gelpro offers a wide range of sustainably and ethically sourced collagen, wholefood and superfood supplements to support your wellness journey. Discover the benefits of our ancestrally inspired daily wellness essentials and shop our products at Gelpro Australia.
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Collagen For Hair Loss: How Do Collagen Supplements Help?
Collagen has long been known to improve the condition of your hair and skin, and influence the strength and growth rate of your nails. But what exactly is the relationship between collagen and hair, and how can collagen help with hair loss? What is the relationship between collagen and hair? The primary protein of hair is keratin. Keratin is largely made up of an amino acid called Proline, which is largely obtained from your diet and then broken down in the body to form the building blocks of hair, skin and nails. Proline is one of the three main amino acids that collagen is composed of. Through consuming collagen, whether through foods or supplements, the body therefore has more access to, proline which in turn kick starts hair growth. When we’re young, our body’s own collagen production is usually enough to keep our hair soft, thick and healthy. But as our collagen production rates decline, our hair suffers as the limited amount of collagen is prioritised for our organs and other vital body parts. Therefore, ageing, due to our natural collagen production decline, is one of the most common causes of thinning hair, in addition to postpartum and those with thyroid problems. So, does that mean collagen supplements make hair grow faster? Well, not exactly. Rather than making your hair grow faster, collagen promotes healthy hair growth. It does this by helping to repair the dermis and the scalp right where the hair follicle starts. This stimulates inactive hair follicles as well as improves the health of both the follicles and the hair so it’s stronger and less susceptible to breakage, especially early on in the growth process. So, while collagen can’t speed up the actual rate of hair growth, it can help encourage healthier, fuller hair growth. What happens to hair when we don’t get enough collagen? Production of collagen and hair loss are directly linked. As our bodies stop naturally producing as much collagen, it starts to distribute those amino acids to areas on a priority basis. Hair, skin and nails are considered low priority compared to body parts like the lungs and kidneys. When our hair and scalp aren't getting enough of those proteins, we tend to experience inflamed scalps, damaged cells on the dermis layer of the scalp, dryer and more brittle hair, and a reduced barrier against free radicals. Ways collagen can benefit your hair Taking collagen for hair loss is an excellent way to get your hair back to feeling healthy and in its best condition. Specifically, Type II collagen can be extremely beneficial for those experiencing hair loss due to decreased natural collagen production. Type II collagen can be found in either bovine or marine collagen, so it’s perfectly suitable for pescatarians with healthy hair goals as well. You may be wondering, is topical collagen effective for hair loss? Or should I stick to collagen tablets or powder? Well, the best collagen supplement for hair loss supports healthy immune system function and health. So, it’s more about the ingredients than the form. Many targeted collagen supplements for hair also contain ingredients like Biotin and Zinc which also support hair health, Silicon and Vitamin to aid in connective tissue formation and health, Iodine and Selenium to maintain healthy thyroid gland function, and Vitamin B12 which helps protein synthesis within the body. They should also always be formulated without Parabens, Phthalates, Sodium Laureth Sulphate (SLS), Methylisothiazolinone (MIT) and Methylchloroisothiazolinone (CMIT). Choosing between an ingestible collagen supplement or a topical collagen comes down to personal preference. Ingestible collagen is a popular choice as it’s easy to incorporate into your daily routine. Ingestible collagen supplements are absorbed into the body and allocated naturally to wherever the body sees fit, including the skin, nails and hair. Topical collagens, however, are usually in serum form and are specifically applied to your area of concern for targeted results. While more targeted, topical collagen do require a little more effort in terms of application, and formulas can also be less concentrated than tablets, When choosing the right collagen product for you, it's best to consider your lifestyle and desired outcome. And, if choosing the best collagen for postpartum hair loss while breastfeeding, always consult with your medical practitioner. Can too much collagen cause hair loss? The safest way to consume any supplement, including collagen, is to follow the recommended dosage and instructions detailed on the label. However, no relation has been found between excess collagen or collagen supplements and hair loss. Any hair loss experienced while taking collagen supplements may be symptomatic of another issue and a doctor should be consulted. Furthermore, keep in mind that the healthiest, best collagen for hair loss is free of artificial additives and preservatives. How to integrate collagen into your beauty routine Consumable collagen is extremely easy to incorporate into your routine. For a more holistic ingestible collagen supplement, the Original Peptipro Bovine Collagen or the Original Marine Collagen are completely tasteless and can be mixed into juice, smoothies, or even your daily coffee or tea. Topical Collagen, like nutracoll Beauty Collagen Vitamin C Serum and nutracoll Beauty Collagen Moisturiser should be gradually incorporated into your skincare and haircare routine. We recommend using every other day and then building up to daily use.
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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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