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nutrition

#getfit All About Spirulina Health Benefits

Spirulina is a blue-green alga which is believed to be the first kind of plant life on earth (nearly 3.5 billion years old).

Since its rediscovery in the 1960’s, Spirulina has been altogether and extensively tested by scientists around the globe. And has proved to be the most potent and well-balanced source of nutrition on the planet.

Upon testing it, NASA discovered it to be a brilliant, compact space food for astronauts (1 kg. of Spirulina is equivalent to 1000 kgs. of assorted vegetables). International health organisations have hailed Spirulina as one of the “Greatest Superfoods on Earth”.

An ideal food supplement, Sunova Spirulina brings the body with all the vital nutrients required every day, leaving you fresh, active and energetic by means of out the day.

100 times more Vitamin A than carrots !
Spirulina is the world’s richest natural source of Beta-Carotene (Pro Vitamin A), which contributes to improve eye sight.

6 times more protein than eggs !
Spirulina has a extremely high natural protein content (upto 70%). This protein is a called complete since it has 18 of the 22 amino acids that the body requires and being organic in form, has extremely high digestibility ( upto 97% ). This ensures proper utilisation & assimilation of the food any person eats.

50 times more Iron than Spinach !
Anaemia or iron deficiency is one of the most common health issues of our country. Spirulina’s wealthy content of natural Iron & folic acid helps not only to vastly improve haemoglobin levels in the blood, but being organic, is 60 times more absorbable than synthetic iron present on many of the haematinics.

7 times more Calcium than milk !
Spirulina is one of the World’s richest known sources of natural Calcium which helps build potent bones.

ten times more Potassium than veggies ! Its Potassium content (upto ten times more than usual vegetables) helps prevent hypertension.

One stop shop for ‘Anti Oxidants’ !
Unstable molecules called “Free Radicals” are made in every human body as a result of usual metabolic phases. These can conduct to ailments like cancer, arthritis, cataracts, strokes, heart attacks, diabetes and untimely ageing. To fight these free radicals you require ‘Anti-Oxidants’ like supplements A,C & E, Zinc, Selenium, Super Oxide Dismutase. Spirulina is the world’s richest and only natural source of all these ‘Anti-Oxidants’.

Fat deposits in blood vessels called cholesterol are the factor behind a majority of heart troubles. Spirulina has Gamma Linolenic Acid (GLA), which dissolves these fat deposits, thus preventing heart troubles.

Spirulina is the only known vegetarian source of Vitamin B12 which helps combat stress and calm your nerves.

Unique ‘Biliproteins’ & ‘Carotenoids’ in Spirulina strengthen the body’s immune system against probable infections.

Research suggests when Spirulina is taken with anti-cancer drugs, antibiotics and pain killing drugs, toxic side effects to the kidney might be significantly came down and shorter recovery times may be probable.

Extensive analysis studies have been carried out around the globe. a couple of of the related findings listed here are based on scientific findings:
A one year feeding program with 5000 pre-school children showing a manifestation of Vit.A deficiency, Bitot’s spot, diminished from 80% to 10% after intake of 1 gm Spirulina a day for at least 150 days.
Another study with 400 school children suggests Spirulina as an alternate to pure Vitamin A therapy.
In a 1991 study in Belarus, 11 49 undernourished and radiation poisoned children were fed with Spirulina. Within 45 days, physicians found T-cell suppressors and favourable hormones rising, and in 83% of the children radioactivity of the urine diminished.
In 1989, the National Cancer Institute (NCA-USA) announced that chemicals called glycolipids or sulfolipids from blue-green algae were “remarkably active” contrary the AIDS virus. Recent Japanese analysis revealed a high level of sulfolipids in Spirulina, 1.12%

Food Safety analysis

No harmful effects because of the usage of Spiurlina powder have been reported. The alga is consumed as a food and it seems absolutely secure for long-term utilization, even in the course of pregnancy and lactation. In studies carried out on rats in Japan, no negative effects were discovered for acute or chronic toxicity or reproduction. furthermore in a comprehensive animal study by the UNIDO in 1980. Rarely have there been any reports of allergies or sensitivities. Toxicology analysis through the 80s and 90s showed Spirulina has no pre and post natal toxicity in rats, no harmful effects on reproduction, this includes male and female fertility and duration of gestation, and no boost in number of abnormal offspring.

References
Sassby, A. 1988 : In Algae & Human romances, Ed. Lembi & Waaland, Cambridge Univ. Press, UK
Tokai et at. 1987 : Chiba Hygience Coll, Bull. V.5 (2)
Johnson & Shubert 1986 : Nutrit. Res. USA V.6
Takeuchi et al. 1978: Clinical Experiences of administration of Spirulina, Tokyo Med. & Dent. Univ.
Galvan, R.R. 1973: Clinical Experimentation with Spirulina, National Institute of Nutrition, Maxico.
Fox R.D. 1986 : Algoculture, Aix-en-Provence France
Fica et al. 1984: Clinica II Medicala, Spitalui Clinic, Bucuresti, Med. Intern. 36 (3) Romania
Miao Jian Ren 1987 : Soc. Appl Algal., Lille, France
Bucallie, P. 1990: Univ. Paul Sabatier Tolouse Oct.90
Annapurna, V. et al. 1991: Ind. J. Bioch. Nutrit. ten
Henrikson R. 1990: Health World Sep/Oct 1990
Sheshadri C.V. 1993: AICPS, MCRC Chennai
Belookaya T. 1991: Children of Chernobyl, Corres.
Custafsan et. Al. 1989: J. Nat. Cancer. Int. Aug16
Altman L.K.: Anti AIDS Chemicals in Algae
Kataoka et. al. 1983 Algric. Biol. Chem. 47 (10)
Chamorro-Cevallos, G. 1980: UNIDO, 24, Oct. 80

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nutrition

#getfit Combat Free Radical Damage With Antioxidants

foods to fight free radicals

Antioxidants are a class of nutrients that safeguard the body from hurt caused by different circumstances, most importantly oxidative damage a cause of substances called free radicals.

Free radicals are referred as “reactive oxygen species”, or ROS. They are generated when your body uses oxygen for energy. Just as fire emits smoke as a by-product, ROS are emitted from the conversion of oxygen to energy in the human body, eventually provoking oxidative hurt to body systems.

Free radicals are in addition created when the body is exposed to pollution, cigarette smoke, automobile exhaust and other dangerous environmental toxins.

There are different sorts of antioxidants, and most work better when paired with other antioxidants. This is called synergism. Vitamins could be antioxidants, such as supplements C and E.

The tripeptide glutathione, loosely classified as an amino acid, acts as an antioxidant, together with other true amino acids such as methionine. The raw herbs and veggies we eat contain natural antioxidants called bioflavonoids and carotenoids, which are efficient antioxidants on their own, but are more efficient when synergistically combined with other antioxidants.

Together these nutrients safeguard your cells from electron robbery at the hands of larcenous free radicals, defending the body from disease and slowing the inevitable signs of aging.

Antioxidants are important vitamins for everyone, but specifically for those who exercise on a regular basis. The rational is that exercise is a notably oxidative process and, as a end result, makes free radicals from aerobic metabolism. Antioxidant compounds help alleviate this process.

Benefits
• minimizes the hurt from free radicals
• protects contrary cell damage
• may assist with prevention of debilitating diseases

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nutrition

#getfit Eating The Australian Way

weight loss tips

Australians are often divided into the haves, and the have-nots.

But they’re not continually talking about cash.

These days, it’s often the haves (too much body fat), versus the have-nots (not overweight).

australian diet

We cannot seem to make up our minds whether to consume at McDonald’s, KFC, Pizza Hut, Krispy Kreme, Starbucks, and All-You-Can-Eat rapid food restaurants, or whether to grab a protein snack, a freshly-squeezed fruit juice with wheatgrass and go straight to the gym.

Women’s Magazines have the same trouble. A sample magazine from this month featured diet and exercise behaviors from 3 TV celebrities and movie personalities. Yet the back section of the magazine featured recipes such as luscious mocha fudge cake.

The incidence of obesity in Australia rose dramatically in the 90s – 80% for women. And through 20% of children and adolescents are overweight or obese. Our eating behaviors are often unbalanced.

Yet a trip to the local beach shows a large number of exceedingly fit bodies, often accompanied by personal trainers. maybe the rebellion has begun.

Australian authors are now liable for several internationally-known health and fitness books, such as the Sandra Cabot’s Liver Cleansing Diet, the CSIRO WellBeing Diet, and Jennie Brand-Miller’s New Glucose Revolution.

So let’s assume you’ve resolved to improve your health and fitness, upped your intake of raw fruit and vegies (for Liver Cleansing), are monitoring your intake of white breads and potatoes (for Glucose Revolution), and preparing a BBQ based around lean meat for dinner tonight (CSIRO diet).

A November 2005 announcement from Jennie Brand-Miller is good news for the traditional Ocker picture of throwing a shrimp on the barbie, while drinking a cold beer.

Apparently moderate alcohol intake has been relevant to a diminished risk of type 2 diabetes and coronary heart disease. The new study looked at the affect of beer, white wine and gin on a carbohydrate-based meal. The result was that the alcoholic drinks, in special the white wine, assisted to reduce the glucose and insulin response after the meal.

So if somebody criticises you for that pre-dinner drink this summer, just tell that you’re making an effort to stay away from diabetes. They may just pay for you another drink for being so thoughtful.

Cheers.

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nutrition

#getfit #f4f Food Companies and the Obesity Crisis

food companies and obesity

It is said that the bigger you are the better you are – well maybe not in this case.

The world’s 25 biggest food companies are failing to take the global crisis in obesity seriously and often only change their practices when faced with adverse publicity that could damage their sales, a new study claims.

From Wal-Mart to McDonald’s to Coca-Cola to Cadbury, the world leaders of the food industry are accused of a “pathetic” performance on meeting targets set by the World Health Organisation (WHO) in 2004 to take basic action to improve diet that will in turn tackle obesity, heart disease, cancer and diabetes.

The study judged each company on responsible marketing, in particular to children; reductions in fat, sugar and salt; portion size; and developing healthier new products. Just four of 25 said they were taking action to reduce the total fat content of their products. Only five said they were cutting sugar and 10 said they were reducing salt.

The comprehensive review of the policies and practices of the companies, including four British conglomerates, found that their global reach meant they were largely unaccountable for how they addressed the epidemic of diet-related disease. Researchers at City University in London said the only factor which seemed to produce action on issues such as salt and fat content was public discontent.

If the best way to get companies to take health seriously is to have critics give them a wake up call, do these companies care? Many don’t even have the correct policies in place to deal with the crisis.

This lack of commitment to health paints a poor overall picture. Diseases such as cancer, heart disease and obesity currently account for 60 per cent of global deaths- that figure is predicted to rise to 73 per cent by 2020.

Does this epidemic have to rise to this level before these corporations accept some kind of accountability?

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#holistic #getfit #nutrition 3 things we’ve learned in 8 years of coaching

Note: Make sure to read to the end for an important update about Nerd Fitness Coaching!

Over the past 8 years, we’ve had thousands of conversations with clients, Rebels, and community members.

We’ve run polls, read replies, and listened closely to what people struggle with.

Again and again, variations of three statements kept coming up.

  • “Just tell me what to do.”
  • “I need to see signs of progress.”
  • “I can’t seem to stay motivated.”

Each of these reveals an underlying pitfall I see people fall into, and I want to help you avoid making the same mistakes!

“Just tell me what to do.”

Pitfall: overly restrictive plans that leave you burned out

Need: clarity that fits your life

People I talk to feel overwhelmed and overloaded.

They already have a ton on their plate with work, family, and other responsibilities.

It’s no wonder there’s a strong desire for someone to just simplify things!

But it backfires when it leads to plans that aren’t a good fit for your life.

Exercises that aren’t the right level, restrictive meal plans, and schedules that assume you have all the time and energy in the world just leave you burned out and back at square one.

We’ve learned to emphasize fit and flexibility first.

That way, you get clarity on next steps while also making sure there’s enough flexibility to make it a good fit for you. ❤

“I need to see signs of progress.”

Pitfall: jumping from one program to the next

Need: multiple levels of feedback loops

Change is hard.

And it’s even harder if it feels like you’re spinning your wheels and not getting anywhere! I bet a lot of us have started a new workout, or a new nutrition program, only to step on the scale or look in the mirror and feel deflated and like nothing is happening.

That can lead to program hopping – jumping from one thing to another so quickly it’s hard to evaluate their effectiveness.

Fitness is like investing: the biggest returns take time!

So here’s how we tackle that: we track both effort AND results.

  • Effort: workouts completed, habits practiced, consistency
  • Results: strength gains, body composition, moving through your day more easily, sleep quality, energy levels, etc.

Wins in consistency are an early form of progress. They are the first step in evaluating whether a program is a good fit for you.

Wins in results come later, but are still important to consider when evaluating any changes that need to be made.

Some tools we love to accomplish each of these:

  • ​Jar of Awesome​ (effort): every time you make a choice you’re proud of, add a marble (or note) to the jar. Watch the wins stack up.
  • ​Zoom Out sessions​ (results): set a rhythm (we recommend every 2-6 weeks) to evaluate your progress. This prevents you from adjusting things too quickly while also giving you clear check-in points to make changes.

Having feedback loops in each of these areas makes it easier to stay confident and patient. 🙌

“I can’t seem to stay motivated.”

Pitfall: all-or-nothing thinking

Need: systems that support consistency

This is the big one. Life gets messy. People get sick, work runs late, chaos happens.

It’s easy to get knocked off course and blame ourselves and our lack of motivation for being unable to see things through.

This leads to a lot of all-or-nothing thinking.

Either we are all in (and things are going great!), or we get knocked off course and struggle to get back on track.

Here’s how to avoid that pitfall:

The more you practice implementing these systems, the easier it will be to maintain momentum. 💪

Quick checklist

When you look at your own plan, ask yourself:

1. Does it give me clarity that actually fits my life?
2. Do I have feedback loops to track effort and results?
3. Do I have systems to help me stick with it when life gets messy?
If yes…AWESOME! You’re set up for success.
If not…no worries. Start with whichever one feels weakest, and shore it up first.

And if you’d like help implementing these strategies, now is a great time to join Nerd Fitness Coaching!

For the first time in 8 years, we’ll be raising prices for new Nerd Fitness Coaching clients after October 31, 2025.

Current clients are not affected.

Starting November 1, the base monthly rate will increase from $197 to $297.

The change reflects 8 years of improvements we’ve made as a program, continued investment in our custom app, and our commitment to hiring and retaining the best coaches in the galaxy. 🤘

If you’ve been thinking about joining, you can still lock in the $197/month rate if you sign up by Friday, October 31, 2025.

​Our team​ would love to chat with you to see if coaching is the right fit!

-Matt

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nutrition

#getfit About Nutrition And BMI

increase protein intake

One of the first steps to realizing if you are leading a healthy lifestyle or not is determining if you are overweight.

Calculating your Body Mass Index or BMI is an excellent first step. Once you’ve determined what your BMI you can use a combination of exercise and nutrition to help you reach your desire weight goal.

If you are trying to lose weight or just maintain a healthy weight, you should understand the connection between the energy your body takes in and the energy your body uses. Energy is taken in through food you eat and beverages you drink. Energy is used by activities performed. To lose weight you have to use more calories than you take in. To maintain, you have to match the calories you take in with those that you use. Eating a healthy diet and being physically active can help you reach either goal.

The number of calories you need each day depends on your age, activity level and whether you are trying to lose, gain or maintain your weight. Your diet should include the most nutritious foods including fruits, vegetables, whole grains and fat free or low fat milk and dairy products. Foods should be rich in vitamins, minerals, fiber and other nutrients.

You also must be physically active. Regular physical activity is important to your overall health and fitness. It can help you control your body weight. Aim to be physically active at a moderate intensity for at least 30 minutes a day. Increase the intensity or amount of time you exercise to have greater health benefits. Children and teenagers should be physically active for at least 60 minutes every day.

To see if you are at a healthy weight you can measure your BMI (Body Mass index). To calculate your BMI, multiply your weight in pounds by 704, and then divide by the square of your height in inches. For example: if you weigh 162 pounds and are 69 inches tall, your BMI is (162 x 704) divided by (69 x 69)= 23.9 which is normal.

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#getfit #holistic #nutrition Perfect Form: How To Plank

Read this post Perfect Form: How To Plank on keep it simpElle.

When it comes to a plank exercise, we’re talking about one of the best exercises for building serious core strength. A good plank engages your abdominal muscles—including the rectus abdominis and transverse abdominis—while also working your lower back, upper back, shoulder blades, and glutes. Essentially, the entire torso gets involved. For anyone looking to support their everyday activities, prevent low back pain, or boost athletic performance, a standard plank or basic plank is a fantastic exercise to add to…

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#healthyliving #holistic #nutrition Why Meal Plans Don’t Work: The Missing Piece of Lasting Nutrition Change

Let me ask you something: if meal plans really worked, wouldn’t you already be where you want to be?

Think about it. Most women I talk to have tried them all – low-carb, keto, Whole30, clean eating. Many have printed the recipes, followed the shopping lists, meal-prepped on Sunday, and promised themselves this time it will stick. And yet, here they are – still feeling stuck, still wondering why it never seems to last. (I have been there too!)

Here’s the truth: it’s not because you’re lazy. It’s not because you don’t have enough willpower. It’s because meal plans only deal with one part of the picture. They tell you what to eat, but they never address the deeper piece: your identity and mindset.

And until that piece shifts, no plan will ever stick.

Why Meal Plans Alone Don’t Work

You know the cycle: you get a new plan, stock your fridge with the “right” foods, and for a while, you’re all in. But then life happens – work stress, travel, kids’ activities, pure exhaustion. The plan starts slipping. Before you know it, you’re back in the same old habits.

And then comes the self-blame: What’s wrong with me? Why can’t I just stick to it?

But nothing is wrong with you. The problem is the plan. It’s like painting over a wall that has mold underneath. It looks fine for a while, but the foundation is still damaged. 

Unless you shift the foundation – your beliefs, your identity – nothing really changes.

That’s why most programs fail. They focus only on actions (eat this, avoid that), without addressing who you believe yourself to be.

The Missing Piece: Identity and Mindset

We all carry hidden beliefs and stories that shape our choices with food. Maybe you’ve heard yourself think:

  • “I’m just not the type of person who cooks.”
  • “I always fail at diets.”
  • “I don’t have enough willpower.”
  • “I’ll start again Monday.”

If any of those sound familiar, you’re not alone. And here’s the thing: those beliefs quietly drive your choices, no matter how many new meal plans you try.

Inside the Nourished Reset, the very first thing we do is reframe. Because the truth is, most women don’t need more information. You already know the basics – more veggies, less sugar, more water. What you need is a new way to see yourself.

That’s where identity comes in.

Inside the Nourished Reset I teach a framework called Be → Do → Have. Most people flip it: When I lose weight, then I’ll do the right things, and then I’ll finally be healthy. But that never works.

The shift is this: Be first.

  • Be the woman who makes nourishing choices.
  • Be the woman who sees herself as worthy of feeling good.

From there, the do – the habits, the food choices – flows naturally. And eventually, you have the results you’ve been longing for.

When you reframe how you see yourself, everything else becomes easier.

Bringing It Together: Identity + Foundational Nutrition

Now, let’s be clear: mindset alone isn’t enough. It’s essential, yes, but you also need the right nutrition foundation, especially in midlife when your body and hormones start to shift.

That’s what makes the Nourished Reset different. It combines:

  • The mindset and identity shifts that help you stick with changes for the long haul.
  • The metabolism-focused nutrition foundations that actually move the needle for women in midlife—without restriction, guilt, or overwhelm.

It’s like having both the map and the car. Without both, you’ll never get far.

When identity work and foundational nutrition come together, you stop “starting over” every Monday. You stop hopping from plan to plan. You finally have a way of eating (and a way of seeing yourself) that lasts.

Ready to Step Out of the Cycle?

If you’ve been nodding along thinking, Yes, this is what I’ve been missing, I want to invite you to my free class: From Overwhelmed to Nourished: A Simple Nutrition Framework That Finally Works.

In this class, you’ll:

  • Learn the importance of reframing your identity around food and health.
  • Gain clarity on how to navigate the “noise” when it comes to overwhelming nutrition advice.
  • Get a sneak peek into the Nourished Reset to see if it’s your right next step.

Save your spot here.

Take a deep breath – you don’t need to go on another diet. You need a framework that actually supports you. And that starts with how you see yourself and exactly what I’m excited to teach you.

See you in the free class!

xo,

Robin

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#getfit #holistic #nutrition Iced Blueberry Matcha Latte Recipe (à la Blank Street)

Read this post Iced Blueberry Matcha Latte Recipe (à la Blank Street) on keep it simpElle.

I remember the exact date, time and place that I discovered the Blank Street Iced Blueberry Matcha! I’d just arrived in London, checked into my hotel ready to take on RideLondon 60 the following day and we decided to take a walk in the sunshine and grab a drink. Amy recommended the Blueberry Matcha and…

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#getfit #holistic #nutrition How Dental Tourism in Antalya Is Changing the Game for Patients

Read this post How Dental Tourism in Antalya Is Changing the Game for Patients on keep it simpElle.

As the world’s smiling capital, dental tourism in Turkey has superseded traditional tourism as the only reason to travel. Antalya, Turkey’s tourism hub, hosts not only sea and history, but also sports, congress, and health tourism events. Dental tourism is the ideal way for Antalya to diversify its tourism industry. It gets interest in dental…

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