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11 Ways to be kinder to yourself

We all need rituals to help keep stress at bay and stay healthy. Here is a kindness checklist with ways to show yourself some love:

  1. Be in bed before 10pm. It is remarkable what a difference this makes to your mood, energy and clarity of thought.
  2. Sleep in whenever possible (let your family know that this is what you need at weekends) or take an afternoon nap on a Sunday.
  3. Practise a progressive relaxation technique or even better – let this lead on to meditation.
  4. Nourish yourself with high quality food – mostly plants – ensuring some protein, unrefined carbohydrates and good fats at each meal. Eat breakfast and regular meals throughout the day. Eating nourishing foods is one of the most basic ways you can demonstrate self-care.
  5. Look at life/environmental situations which may be draining you. It may be a particular person who leaves you feeling worse for coming into contact with him/her, the hours you work, a situation at home, even a noisy polluted street you walk along. Do an audit and take steps to make positive changes.
  6. Move regularly – it doesn’t have to be strenuous. Walking, stretching, gentle breathing, yoga or swimming are all great choices.
  7. Notice something each day that you are grateful for or plan something that will bring you pleasure each day. This may be as simple as reading your favourite book or watching your children sleep.
  8. Go out without your phone – it sounds silly but many of us are on “call” literally every waking second. It can be so liberating to detach for a little while, allowing yourself the space to not be easily contactable. It may also highlight just how often you use your phone out of habit.
  9. Minimise screen time – many people wake up by reading the news on their cellphone, continuing looking at it while they commute, only to spend all day looking at a computer screen. When they return from work they then switch on the TV or watch something on their laptop! Not only is too much screen time disruptive for sleep it’s not good for your sense of wellbeing either.
  10. Immerse yourself in mother nature, studies show that we feel more calm when we are surrounded by nature.
  11. Being kind to yourself often means accepting your own vulnerabilities and understanding that you are human and you will make mistakes, you will evolve and that every opportunity no matter how difficult it may feel at the time offers you the opportunity to grow.
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9 Foods and vitamins to help you stay calm

If you’re feeling stressed and overwhelmed you may reach for certain foods to make you feel better. This is not a problem, so long as the foods you’re eating are actually helping you manage your stress and not making the situation worse. 

Eating ‘comfort foods’, like a bag of chips, that are high in sugar or processed carbohydrates can provide a short-term relief from stress but leave you feeling worse in the long run and can actually be damaging to your health. 

We know how easy it can be to grab a sweet treat that’s all too convenient, and how tricky it can be to make healthy food choices when your body is exhausted and you’re feeling under pressure. So we’ve prepared a list of stress-busting, calm-inducing foods that you can keep on hand when you know you’ve got a busy week coming up or you’re already feeling under the pump.

These top foods are proven to help boost your feel-good hormones, lower your blood pressure and reduce cortisol levels, which will help you balance your moods and feel more calm.

1.  CAPSICUM

Why it works: When we’re stressed, our body releases a chemical called cortisol. Capsicum reduces the amount of cortisol in the blood stream which helps to manage stress, plus it contains vitamin C that boosts immunity. 

How to eat it: Chop up some raw sticks to have at your desk at work and munch on them on their own or with a nice hummus when you’re feeling stressed.  The crunchiness will also help to relieve your tense jaw.

 2.  COOKED TOMATO

Why it works: Like capsicum, this too helps to reduce your cortisol levels andbut is also a major source of lycopene which has been linked to a reduction of depressive symptoms, and helps prevent inflammation and blood clots. Studies have found cooking tomatoes can increase the potency of lycopene, far great than any other fruit or vegetable. 

How to eat it: Try adding cooked tomatoes to your breakfast routine or make some delicious tomato soup for lunch or dinner.

3.  SPINACH

Why it works: Spinach, and other dark leafy greens, are rich in folate which helps your body produce serotonin and dopamine, regulating your mood.  Spinachis also high in magnesium which helps to lower high blood pressure. The body becomes depleted in magnesium when under stress, so getting plenty of magnesium through spinach is a great way to bring your body back to balance. 

How to eat it: Add a cup of spinach leaves to your morning smoothie or create a healthy bed of baby spinach leaves to eat with a couple of poached eggs for breakfast.

4.  AVOCADO

Why it works: Avocados contain 20 essential health-boosting nutrients, including potassium, vitamin E, B vitamins, and folate. According to research published in the nutritional journal avocados keep you satiated throughout the day and are helpful for regulating blood sugar levels, which helps to keep your mood steady even in times of stress.

How to eat it: Avocado is so versatile you can add it to almost anything or eat it on its own for a pick-me-up snack. Add avocado to your morning smoothies chop it up and put it in your salad, whip it up in your blender to make a guacamole dip or even use it in a dessert curb those sweet cravings!

5.  SALMON

Why it works: Salmon is an excellent source of health Omega 3 fatty acids which help regulate your hormones and brighten your mood. Salmon also contains zinc, which is often depleted in the body in times of stress.

How to eat it: Breakfast, lunch or dinner! This delicious protein is great with eggs for breakfast, pan fried in coconut oil and partnered with a side salad for lunch, or why not try it with a coconut and macademia crust for an easy but impressive dinner. For a quick and easy bite to eat when you’re busy, have a salmon nori roll to get the added benefit of the seaweed’s vitamins and minerals.

6.  DARK CHOCOLATE

Why it works: With magneisum deficiency linked to anxiety and stress, you don’t have to feel guilty about a few bites of chocolate when you’re stressed. Good quality dark chocolate contains magnesium and zinc to give you a healthy boost. 

How to eat it: Have a few pieces of high quality dark chocolate as a snack when you’re stressed.

7.  WALNUTS

Why it works: Walnuts contain a plant form of Omega- 3 fatty acid that the body converts into docosahexaenoic acid (DHA) to lower norepinephrine, a hormone which can make you feel anxious and irritable. 

How to eat it: Add a sprinkling of walnuts to your salad at lunch.

8.  TURKEY

Why it works: Turkey is a good source of L-tryptophan, an amino acid that your body converts to the ‘happy chemical’ serotonin. Do you get cranky when you’re stressed? Research has shown that people who consume trytophan become significantly more agreeable.

How to eat it: Roast or pan-fry your turkey and partner it with a complex carbohydrate like sweet potato for a well-rounded meal.

9. SESAME SEEDS

Why it works: Stress and anxiety tend to deplete your body of zinc, and our bodies need zinc for the both the immune and nervous systems. Sesame seeds hold around 10 mg of zinc per 100 g serving, whether you eat them raw, toasted or ground. 

How to eat it: Sesame seeds ground into butter, known as tTahini, is delicious with salads or as a dip with a few veggie sticks for a quick and easy snack. Tahini is also a core ingredient for hummus!

If you know you’re a ‘comfort eater’ when you’re stressed, stock up on these healthy, calming foods to help you balance your emotions and keep your calm.

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7 Things healthy people do every morning

 My alarm is set to the song "Happy" by Pharrell Williams. It’s impossible to not smile when this song plays. This, combined with the other habits below, set the tone for a productive, happy and healthy day.

1. Drink A Glass Of Water As Soon As You Wake Up
This rehydrates your body, revs up your digestive system, and gets things flowing. You may notice positive changes like clearer skin and better digestion. Bonus points if you add a squeeze of fresh lemon juice or a teaspoon of apple cider vinegar.
2. Do Not Check Your Email Or Phone For At Least An Hour
Do you sleep with your cell phone next to you and grab for it first thing when you wake? This is not a good habit. If you choose to resist the temptation to check your email and Facebook feed until at least an hour after waking up, you'll find that your mind is more clear, focused and happy.
3. Think Of One Thing For Which You Have Gratitude
This sets the stage for positivity throughout the day. If you come up with three or five things, even better.
4. Step Outside And Take A Deep Breath
Fill your lungs with fresh air. Even if it’s cold outside. This only takes 10 seconds! It reminds you that you are alive and breathing.
10-day-sleep-stress-online-event

5. Move Your Body
You don’t necessarily have to do an intense workout before breakfast, but moving your body even a little is a great way to get the blood flowing and shake the body into wake-up mode. Simply doing a few stretches is a great option. Or turn on your favorite song and dance like no one is watching.
6. Take Time To Eat A Healthy Breakfast
Rather than reaching for a box of cereal, focus on getting real foods in your body. Eggs, soaked oats, and smoothies are all great options. (And they really don’t take that much time to prepare.) Try it out.
7. Say Your Affirmations
Look into the mirror and say something positive to yourself. Some ideas:
•I radiate beauty, confidence and grace.
•Every cell in my body is healthy and vibrant.
•I feel great when I take care of myself.
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Turmeric ginger gut tonic

Turmeric and ginger are a great salve for an inflamed, compromised gut. The magic ingredient is turmeric, also known as curcumin. Unfortunately, it has poor bioavailability, therefore this recipe asks for a pinch of black pepper. This is important to help the body absorb curcumin which is when the gut-healing magic occurs.
INGREDIENTS 
•1 knob ginger
•1 knob turmeric
•Pinch of black pepper
•½ cup freshly cut pineapple
METHOD
1.Juice all ingredients and drink fresh!
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Lypo-Spheric Vitamin C Mega Juice

You've heard it before: Increasing your vitamin C intake is one of the easiest ways to boost your immune system.
It is essential for helping to ward off sickness and promote a healthy immune system. Vitamin C is also required for the growth and repair cells, assists with nutrient absorption, wards off premature aging, strengthens hair and nails, and even has an impact on our mood and energy levels!
INGREDIENTS
•1 orange
•1/2 lemon
•1/2 lime 
•1-inch piece of ginger
•1 small cucumber
•1 bunch of fresh mint
1 sachet Lypo-Spheric Vitramin C
METHOD
1.Prep your ingredients by cutting everything up ready to juice, leave skin on for extra health benefits if you like it tangy (and if you are using organic).
2.Put everything through the juicer and stir in your Lypo-Spheric Vitamin C
 
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Cleansing Tumeric & Ginger Tea

There is a chill in the air so what better way to ease into the colder months than with a warm health-charged tonic.  This cleansing tea has super alkalizing and detoxifying properties which provide powerful anti-inflammatory action within your body. Turmeric is a superhero ingredient to help heal and prevent dry skin, slow aging, diminish wrinkles and improve skin’s elasticity. Let's get brewing!
Ingredients
•250 ml (9 fl oz/1 cup) almond or rice milk
•2 tsp ground turmeric
•1 tsp finely grated ginger
•6 drops stevia liquid
Method
1.Add the almond milk to small saucepan and heat gently until it reaches room temperature.
2.Add the turmeric and ginger to a mug.
3.Pour a small amount of warm milk into the mug and stir to create a liquid paste, ensuring there are no lumps.
4.Add the remaining milk and sweeten with stevia.
| | ginger, nutricare, tea, tumeric, winter |

6 Interesting Benefits of Vitamin C

Vitamin C, (lesser known as Ascorbic Acid) is a water-soluble vitamin. It was first isolated by Dr. Albert Szent-Györgyi in 1928. Humans, different from most animals, are unable to synthesize vitamin C endogenously, so it is an all-important dietary component. All fruits and vegetables hold some vitamin C and a healthy diet rich in fruit and vegetables should provide sufficient levels of vitamin C. Some food sources include Oranges, Red and green peppers, Strawberries.

  1. Helps to repair and renew tissues.

Vitamin C is not only an effective immune system promoter, it is also critical for the production of connective tissue and collagen production. As a result, vitamin C is important to making skin and scar tissue. Vitamin C can also help with fixing and producing blood vessels, mending damaged capillaries on a wound. 

  1. Improves your mood.

Vitamin C is needed in producing the neurochemicals noradrenaline and serotonin, which can impact our mood. In a study of late, patients in a Hospital were supplied either vitamin C or vitamin D supplements, at random, for a few days. The patients who received vitamin C rapidly bettered their mood, but the patients who received vitamin D did not. The results were printed in a science journal.

Mood swings

  1. Prevents heart disease.

It aids hold your arteries elastic and keeps the LDL cholesterol from damage. A Danish research found that people who consume seven or more helpings of vegetables every day, for example, enjoy a 15% reduced risk of heart disease, compared to those people who have lower consumptions per day. The research also uncovered that those with the most prominent plasma vitamin C levels had remarkably cut down rates of heart disease.

  1. Helps in the absorption of Iron.

Vitamin C helps discharge a bigger percentage of iron of nonheme origins, by that means promoting your body’s power to draw in more iron from these nutrients than it would otherwise. Vitamin C also assists to get over the bad effects of the phytonutrients that suppress nonheme iron absorption.

  1. Decrease the length and symptoms of a common cold.

It is not a medicine for common cold. But research has shown Vitamin C to reduce the overall adverse effects of a common cold. It can reduce the sneezing and blocked nose greatly. Vitamin C do not protect against getting a cold.

  1. Vitamin C is a cofactor in more than eight enzymatic reactions.

Vitamin C is needed for a range of indispensable metabolic reactions in all animals and plants. This includes several collagen synthesis chemical reactions that, when dysfunctional, cause the most grievous symptoms of scurvy. In living beings, these reactions are particularly crucial in wound-healing and in keeping the capillaries from bleeding.

| | mental health, nutricare, vitamin c |

The Good Green Chocolate Shake

Serves: 2

For those with chocolate cravings.

Ingredients:

  • Banana – 2 large and ripe
  • Dates – 6 without seed
  • Choco powder – 1 Tbsp
  • Nuzest Good Green Stuff – 1 Tbsp
  • Water – ½ Cup

Blend till it is smooth enough and add one more banana if it is too runny.

Everyone loves chocolate. Well, now you can have an essential superfood serving with the taste of dark chocolate with this incredible chocolate shake. The taste and goodness of bananas and dates, combined with the benefits of Good Green stuff will provide you with a great kickstarter for the day. Dates are an excellent source of protein and bananas are an excellent source of Potassium. Both are important for being active all day.

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Nuzest Good Green Smoothie

Two green coloured smoothies on a table

Serves: 2

Refresh your body and your mind with this amazing tropical-flavored smoothie, rich with fruits and leaves.

Ingredients:

  • Pineapple( Grated and Cut) – Half
  • Bananas – 1 and Half
  • Mango – 1
  • Spinach or Kale – 2 Cups
  • Mint Leaves – A handful
  • Coconut Water – 2 Cups
  • Nuzest Good Green Stuff – 1 Tbsp

 Blend till it is smooth enough.

If your kid (or you yourself J ) is a bit skeptical about having your veggies, this green smoothie is a great thing to get the ball rolling. The vegetables are not ruining the taste as they are sweetened with a bucketload of tropical fruit: pineapple, banana, and mango. Packed with these leafy vegetables and fruits, this smoothie contains high levels of Vitamin C and D which are essential for the skin, immune system and general metabolism.

| | chocolate, kickstarter, mental health, nutricare, recipes |

Why am I so tired?

If the sound of your alarm clock makes you cringe just thinking about it, you’re practically using your computer as a pillow by 4 p.m., and you feel too exhausted to make it through your workout, then you’re already familiar with the symptoms of chronic fatigue syndrome.

That feeling of why am I so tired all the time? is super frustrating, but get ready for some good news: scientists just made a huge step toward understanding the medical condition—and it stems from the gut.

For the first time, researchers have identified biological markers of chronic fatigue in gut bacteria, by studying the stool of patients with chronic fatigue syndrome and patients who are #blessed enough to have normal energy levels.

One big finding: the patients with chronic fatigue syndrome had less anti-inflammatory bacteria. In other words, if you’re looking for an energy boost, it’s a good idea to eat more anti-inflammatory foods like leafy greens, fatty fish (like salmon and tuna), nuts, strawberries, blueberries, and oranges—some of which have already been identified as good sleep boosters.

“Leaky gut” is another cause of chronic fatigue syndrome, according to the new data. After figuring if you do, the solution is to add more anti-inflammatory food to your diet as well as probiotics, and consuming less wheat and alcohol.

“Our work demonstrates that the gut bacterial microbiome in chronic fatigue syndrome patients isn’t normal, perhaps leading to gastrointestinal and inflammatory symptoms in victims of the disease,” says Maureen Hanson, the study’s lead researcher, who is also a professor in the department of molecular biology and genetics at Cornell University. It isn’t normal, but it is totally fixable—good news all around!

Our top 3 probiotics to help leaky gut and Chronic fatigue:

Nutralife Probiotica P3 

Nutralife Probiotic 50 Billion

Lifestream Bowel Biotics

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We are a family business offering a huge range of competitively priced nutritional, natural and organic wellbeing products sourced from leading local and international producers. We deliver througout NZ and worldwide.

Nutricare was founded by New Zealand Pharmacist Mike Poland in 2009. The idea came about after more than 35 years' experience working across pharmacuetical, nutritional and environmental health and it is this integrated approach towards health care that is core to Nutricare's philosophy.

The knowledege and evidence-based research undertaken by Mike throughout his experience working across these various fields of health are directly reflected in the quality and range of products and information available throughout the site.

Our mission is to make it fast, easy and affordable for you to find the best wellness, health or natural beauty solution for your needs. Go well.

Latest Posts

  • 11 Ways to be kinder to yourself

    We all need rituals to help keep stress at bay and stay healthy. Here is a kindness checklist with ways to show yourself some love: Be in bed before 10pm. It is remarkable what a difference this makes to your mood,... read more

  • 9 Foods and vitamins to help you stay calm

    If you’re feeling stressed and overwhelmed you may reach for certain foods to make you feel better. This is not a problem, so long as the foods you’re eating are actually helping you manage your stress and not making the... read more

  • 7 Things healthy people do every morning

     My alarm is set to the song "Happy" by Pharrell Williams. It’s impossible to not smile when this song plays. This, combined with the other habits below, set the tone for a productive, happy and healthy day. 1. Drink A... read more