Tag: glow cleanse

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Intermittent Fasting, the RushTush Way…

I often get asked to weigh in on the topic of intermittent fasting. I do love the concept of fasting; resetting your digestive system and allowing the body to understand the true meaning of survival. I feel modern society is so quick to numb a feeling. The moment we feel hunger we have to treat it. We don’t allow our bodies to give us the real signals. We don’t allow our bodies to feel, we reach for anything and in the moment, mostly on an emotional basis. Everything is instant.

My only concern with IF is it can be too rigid for many personality types. Or it may be counterproductive in the long run. It’s a style of eating one needs to adopt with ease, I would even do IF once/twice per week. This is a good way of implementing the concept but still having regular eating days. No diet should consume and control you. 

There are different types of intermittent fasting, such as:

  • 12:12 (12 hours fasting, 12 hours eating window)
  • 16:8 (16 hours fasting, 8 hours eating window)
  • 14:10 (14 hours fasting, 10 hours eating window)
  • Prolonged fasting (this is usually done every 6-8 weeks or once a month where a person undertakes a long fast such as 24-36 hours)
  • Alternative Day (restricting calories to 500 every second day)
  • OMAD (Eating only one meal a day)

So, if you choose to do 16:8, then you could begin eating at 12 and stop eating by 8 pm.
You, therefore, skip or delay having breakfast.

Breakfast is NOT the most important meal of the day and by cutting it out, you could cut your calories for the day by 20 to 40 percent, depending on what you would normally eat for breakfast. High sugar cereal is not beneficial for the body and should be avoided.

Intermittent fasting has also thrown out other paradigms that were thought to be essential for weight loss- six small meals throughout the day is one of them. Multiple small meals might not be necessary for weight loss and might not actually ideal for women.

 

While my diets do include two snacks throughout the day, they are intended for someone who already snacks and has not yet learned to listen to their body’s cues and signals. If you are going to snack, I would rather provide you with options that are going to be the most beneficial for you but snacking is not needed to boost your metabolism, I know this was said to you by many people but it is not valid. Eating all day overtaxes the pancreas and digestive system. I always tell the women, if you aren’t hungry don’t force feed yourself. Listen to your body.

I have never believed in the need to eat and graze all day. You don’t always have to be full. Snacking increases your calorie intake AND every time you eat INSULIN is released into the body. Too much insulin in the body causes weight gain so the more times you eat in a day, the more insulin will be released in the body which could lead to you picking up weight. It also depends on what you’re snacking on, that’s why I offer snack solutions in my plans.

Six meals a day, breakfast being the most important, and calories in and calories out are outdated ways of eating and are not good enough to assist women in weight loss. Calorie counting is not effective as the body will adapt leading you to further reduce calories in order to break out of plateaus or you will need to burn more calories during training. This becomes exhausting and weighing ones food and calculating calories is exhausting and is not sustainable. It doesn’t make sense as a lifestyle. Instead follow your body’s cues and stop eating when you are full. Encourage your body and mind to reconnect, this is what intuitive eating is about. Your metabolic rate will also decrease as a result of restricting calories for a long time.

The theory says that the longer you are in the fasting state the better, but most women do well on the 16:8.

The benefits of fasting could include:

It helps to shift weight and allows the body to tap into your fat reserves for energy – which only happens when the body is in a fasting state. The body will normally burn sugar and carbs first (this is why many people prefer to exercise or do cardio before their first meal of the day)

  • Regulates insulin and lowers blood pressure.
  • Leads to less oxidative stress on the body. Every time we eat the body needs to break down the food and during this process, free radicals are released into the body.
  • Stimulates Human Growth Hormone which is anti-aging and helps maintain muscle mass.
  • Enhances autophagy and basically recycles the cells in the body.
  • Prevents and delays cancer.
  • Helps reduce visceral fat.
  • Improves mental clarity.
  • Reduces cholesterol.
  • Protects against Alzheimer’s and protects the brain.

Despite the benefits, intermittent fasting is not for everyone. Don’t do intermittent fasting if:

Restriction leads to you overeating as this is counterproductive. If you are someone who would overeat after fasting, then I’d prefer you explore other eating methods that suit your mental health.

You get headaches or nausea if you don’t eat in the morning. However, you can change the eating window if you prefer to eat in the morning and you could stop eating earlier.

I would also not recommend intermittent fasting if you have diabetes, are a child or adolescent, have kidney issues or have struggled with any eating disorder.

Tips on how to get started:

  • If you are clear of the above-mentioned factors and want to try intermittent fasting then I would suggest you begin with 12:12, move to 14:10 and then move to 16:8.
  • You can also follow any of my eating plans along with intermittent fasting by simply beginning your eating window with meal one and ending it with the last meal at 19:45. Or you could combine Hulk Juice and Gluc. Support with the lunch meal at 12, combine the two snacks at 16:00 with a Gluc Support and 19:45 you can have the recommended supper meal. You can choose how you want to set out your meal times.
  • Take your Metabolic Spray first thing in the am and continue your fast. The rest of the supplements take your Gluc Support with first meal and second, RushTush Whey shake before dinner/or gym. RushTush teas can be enjoyed throughout the day along with other teas and coffees as long as you don’t add sugar and milk variants.
  • If you get hungry during a fast or want to extend your fasting time, a great tip is to have bulletproof coffee (coffee with butter or MCT oil), this will keep you satiated and because it is made up of fat it won’t spike your insulin or take a few pumps of Metabolic Oral Spray.
  • While intermittent fasting has no recommendations on calories and on what to eat, nutritional choices have a profound impact on our health. What you eat is as important as when you eat. I suggest that you focus your eating plan on quality protein, healthy fat, oily fish, avo, green leafy veggies, sweet potatoes, other root veg and quinoa. Limit sugar and alcohol and keep the body well hydrated.

    And, for those asking whether you can follow the Glow Cleanse and use RushTush Pharma while intermittent fasting, of course, you can! Simply amend the programme accordingly. The Naked Glow is also closely linked to intermittent fasting protocol.

I suggest you start with 30 days of intermittent fasting to see if it works for you, your lifestyle, and your habits. Keep in mind that it could take 6-8 weeks to see a difference. Lastly, talk to a healthcare professional. A doctor or dietician can advise and guide you whilst taking into account your INDIVIDUAL medical history and goals.

Love,
Rushda xox

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Detox your Life for Mental Wellbeing

Protecting our peace needs to become a priority in all of our lives. It has not always been easy for me, but I have learned to prioritise my mental health. It’s as important as my physical health. Everything I do, is to ensure that my mind is working optimally, not just for myself, but for those around me.

Below are some of the things I have worked on and have put in place that have assisted me. I hope these tips will help you too.

 

Communicating effectively.

A big part of maintaining my mental health is ensuring that I am on top of things and managing my time productively. I always ensure that my team’s up-to-date and well-briefed on their tasks. Knowing that they can comfortably carry out tasks makes it easier for us to deal with curveballs. Clear lines of communication are crucial to managing work stress for me and my team. It’s also important that everyone is on the same page and that we are working well in advance on our specific tasks and campaigns according to a deadline.

I don’t like to operate in a “last-minute panic mode”. I think that this is a toxic work environment that I don’t want to be a part of nor subject, my team, to. I want everyone to have a healthy working environment as much as possible, that is within our control. It is also important to rest when needed and take time off from work.

Filter out negativity.

It’s taken me a long time to get to this point (and I work at it every day). You can start working on protecting your peace by filtering out what you read and see on the internet as well as who you spend time with. There’s no need to expose yourself to things that aren’t going to benefit and serve you well.

Spring clean your friendship and family circles.

Limit your interaction with negative people who bring you down. Even if these people are immediate or extended family members. Always speak up for yourself.

If it’s possible for you, become financially independent and create boundaries. The more financial freedom you have as a person, the less likely you would feel the need to do things, that you don’t want to do and the less likely you would feel the need to stay in relationships that no longer serve you or are abusive.

Monitor and create your own support structures and ensure that you surround yourself with people who have the same values, morals and mindset as you. You don’t want people around you who will drag you down or into their mess. In your career and personal life, it’s important to have people around you who uplift you, and help you grow.

Listen to music, pray, meditate, and exercise.

Family, financial, mom-stress and responsibility also exist and need to be managed because I want the best out of life and tackle things from all angles in order to live and not simply exist. I always turn to music, dancing, meditating, and training.

Training plays a huge role in mental health and gives your mind clarity because moving oxygen through your body creates optimum physical health which encourages optimum mental health. Working out is not about being fat-phobic, it’s about transforming your life.

If you can achieve something in the gym that you never thought possible you’ll realise that you can do anything! That then filters into your career and personal life.

Proper nutrition and hydration are key.

Healthy food sources boost your mood, and improve mental clarity and well-being. See your eating plan as a mental health detox. My Glow Guides are a great place to start.

Get enough sleep.

Sleep is very important for mental health and clarity! If I feel overwhelmed over things that I cannot control I turn to emotion-focused therapy and also use CBD gummies with RushTush Calming Tea.

Lastly, do more of what you love. Try deep therapy, choose your battles and protect your peace. You have to look at mental well-being on a holistic level. You can’t just focus on diet and still surround yourself with negativity. If you are going to cut out refined sugars from your diet then you must also cut out that toxic friend from your life. You know the one that only needs you during a break-up and drags you down.

Detox your life on a 180-degree level to attain your own personal peace.

Love,

Rushda

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Green Juice, Not Just a Trend

GreenGreen juice has become a part of everyday life. It’s on almost every restaurant or coffee shop menu. It’s in the hands of your colleagues and many celebrities. But, green juice shouldn’t just be a phase you follow until the next trend. The Hulk Juice has been the superstar of my eating plans for many years because the benefits stand the test of time and aren’t just seen or felt as a trend.

You may know that green juice is good for you, but do you know why you should drink it and what it actually does in your body?

The Hulk Juice is filled with vitamins and nutrients that is absorbed into the bloodstream and transported to various parts of the body immediately. Your body doesn’t need to break down the juice, so you’re giving your digestive system a mini-break.

Immune Boost, After One Glass
It’s filled with antioxidants and phytonutrients which help to resist damage caused by free radicals. Free radicals are not good, they weaken and burden our immune systems. The Hulk Juice also boosts gut health, which ends up improving your immune system as well because part of it is located in the gut. It works in the gut by assisting microorganisms to absorb nutrients in order to be strong enough to protect us against disease. It also alleviates constipation and regulates bowel movements. The regular bowel movements is also due to green juice’s detoxification properties.

Detox Made Easy
The body is designed to detox itself, but drinking green juice actually helps the natural detoxification process. It also supports the various stages of detoxing by ensuring that the body has the required nutrients to clear out toxins. It also improves the health and function of the liver; which is responsible for detoxification. The result of the detoxification is a less bloated stomach, reduction in cellulite and a clearer complexion.

The full body spring clean also touches the reproductive organs which improves your fertility. Hulk Juice is also great during pregnancy and postpartum recovery.

Glow Inside-Out with this Beauty Elixir
The effect of what’s happening on the inside is seen on the outside. Hulk Juice slows down the aging process making you appear more youthful. Your complexion will clear, your skin will glow and your eyes will become brighter. The ingredients also improves the health of your nails and hair. The vast beauty benefits of green juice is also due to hydration and its rich concentration of Vitamin C, Antioxidants and Vitamin E.

Boost Your Energy the Green Way
Not only will you SEE the effects of the body detoxing, but you will also FEEL them. You will feel healthier, lighter and more energetic. Hulk Juice is a great start the day and is the perfect snack when you have energy slump as it gives you an instant boost. In addition to these benefits, the Hulk Juice recipe found in the Glow Cleanse e-books also boosts your electrolyte levels, helps alleviate stomach cramps and nausea and acts as a natural antibiotic.

It’s a Family Affair
Kids will benefit from the addition of veggies during growth and development. Teens will benefit from the natural energy it provides. The elderly will also benefit from it as assists to alleviate some of the ailments that they may be faced with.

Hulk Juice also helps prevent or lower chronic illnesses, helps fight cholesterol and is anti-inflammatory which may prevent blood clots. It can also help them digest much-needed nutrients, especially for the elderly who are beginning to lose their appetite, which can happen as we age. Research also indicates that drinking green juice every day helps keep the heart healthy and regulates blood pressure and blood sugar levels.Hulk Juice also helps with cell regeneration has cancer-fighting properties, helps to shed weight and reduces inflammation in the body. It also aids in the production of red blood cells, assists the blood to transport oxygen better and can even help treat anaemia.

The Hulk Juice increases, your family’s intake of veggies and greens, especially if you’re not eating enough of these nutrients. With that said, having a Hulk Juice is not about drinking your greens instead of eating it. Ensure that you are eating enough veggies and greens.

Now that you are more informed about what’s in your green glass, hopefully when you drink it you can visualise these benefits entering your life. If you want to take these Hulk benefits forward and capitalise on alkalising your nutrition, I’d suggest following the entire Glow Cleanse, which is inflammatory-free (i.e. gluten and dairy free), which is perfect for the entire family.

Share your green journey with me. I love to hear it. Pop us an email at info@rushtush.com

Love,

Rushda  

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Nutrition during Ramadan

Ramadan is a special month for Muslims across the world. Health is one of the biggest blessings anyone can have. Make the most out of this special time by making correct food choices that fuel and nourish your body. These tips will go a long way in helping you ensure that your body has the required nutrients it needs for your daily tasks.

TIME FOR A GROCERY HAUL

When creating your weekly and monthly shopping lists, try to concentrate on whole foods with less ingredients and good quality, nutritious food sources. Try to avoid simple sugars, white breads, high carb veggies like white potatoes, cereals with high sugar content.

BE A MEAL-PLANNING POWERHOUSE

Creating a weekly meal plan is a great idea to ensure that you remain on track. You could want to turn to hearty and delicious dishes after fasting all day, so try some options that you could make for the whole family from Glow Cleanses include the scrambled egg dishes, the egg cups, Muscle pancakes, chicken burgers, salads from the Glow Cleanses and sweet potato fries, roti and curry. You could also mini versions of the pizza recipes if you have the Momma Glow. Or make an egg dish or a smoothie from my Ramadan Glow. The recipe can feed the whole family if you tweak the quantities of the ingredients listed.

You can also eat foods that are more nutrient dense during eating times as you are not consuming anything throughout the day. Try this free recipe from the Ramadan Glow diet and make a big batch of oats for the whole family in the morning: https://rushtush.com/almond-coconut-flex-bowl-recipe/ this is my go to in the morning and it’s all that I eat for Sehri as it’s the only thing that sees me through. Once you’ve had this well-balanced, filling and nutritious brekkie, you will definitely appreciate the Ramadan Diet.

For help with your meal plans, try the Ramadan Diet. It also contains a built-in shopping list for extra convenience.

PROTEIN GIVES YOU POWER

Getting an adequate supply of protein is essential to maintain muscle and keep you satiated for the day ahead. Some great options include lean mince, lean cold meats chicken breasts, eggs, cottage cheese, fish, plain yogurt, chickpeas, lentils, beans.

How do you know if you should start taking protein powder? I’ve broken down your FAQ here.

KEEP THINGS COMPLEX

During this time, you want to avoid the simple carbs! Try to add carbs that will help fuel your body and give you energy. Low GI options also create a slow release of carbohydrates in the body making them a great option for the day ahead. They also maintain your blood sugar levels so they don’t spike- which tends to happen with simple carbs. Try to eat more whole wheat food options, sweet potatoes, and oats.

STEER CLEAR OF EMPTY CALORIES

Foods that don’t benefit the body should be avoided if you are focussing on your health during this time. Why not try to make healthier versions of your favourite meals? There is no point in consuming empty calories as it won’t help fuel you for the day’s task. So try to avoid simple carbs, empty calories, high sugar foods and foods that are too high in fat. Instead, opt for fats like olive oil, coconut oil and avocado.

STAY HYDRATED

Water is essential for the body so sip slowly on 1 litre before sunrise and 1 litre after sunset. Follow the recommendations in the Ramadan Glow to ensure that your body is kept hydrated.

HOW TO INCORPORATE RUSHTUSH PHARMA

Use the Metabolic Oral Spray at breakfast time and have your meal as per normal.

Take your Gluc Support after your breakfast meal and your second pill with your meal, when you break your fast. See full pharma range here.

SOUP UP YOUR LIFE

Dig into bowls of nutritious, warm and hearty soup especially on cold nights. The soups will help you pack in more veggies into your diet during this month. My favourite soups are the Hulk Soup – filled with gorgeous greens- and the sweet potato soup in the Winter Glow. You can have your soup with brown bread with an egg for some extra protein.

I hope these tips help you feel good and energised during the time you are fasting. The Ramadan Diet eating plan builds on the information given here for those needing more help. There are tips for building your own meals to ensure that your body has enough calories and nutrients. There’s also advice for those experiencing symptoms of constipation. As well as how to get enough water, and beneficial information on how to not overeat at eating times.

YOU CAN GET YOUR VERY OWN RAMADAN GLOW EATING PLAN HERE

The plan contains healthy cost-effective meals including smoothie recipes, protein pancake recipes and egg meal options. No food group is excluded and the eBook is all about showing you the right foods to consume during Ramadan. The eBook even lists what to throw out the fridge and pantry and what to eat instead. I hope you enjoy creating the delicious meals featured in the eating plan as well as the freedom that comes with preparing your own RushTush approved dinners using the guidelines inside the eBook. This is what makes the eating plan so easy to follow and is sustainable for the entire month as well as for years to come. You can also use this eating plan for the entire family for healthy weight loss during this amazing month. And if you are looking to maintain your lean muscles that have come with training (using the RushTush app I hope) then this plan is also for you.

Ramadan Glow is created with love by RushTush and MyDieticianZA. It costs R450 and can be used along with the RushTush pharma range, so don’t forget to stock up on your protein powder!

If you are training during Ramadan, be sure to check this link for my tips: https://rushtush.com/ramadan-training-fitness/

May you be richly rewarded for your sacrifices.

Ramadan Mubarak to you and your family.

Love RushTush

XOXO

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Roast Tomato and Red Pepper Soup – Winter Glow

This roast tomato and red pepper soup from my Winter Glow Guide is the perfect recipe to pull out when the weather starts getting a little cooler. Red peppers are a great source of Vitamins A and C as well as folic acid while tomatoes are packed with Vitamins C and K and potassium. 

Make a large pot, portion it out, and freeze for those midweek mealtimes when you want something wholesome but don’t want to cook. Serve it as you wish, depending on your health goals. Some ideas include a swirl of yogurt or coconut milk, crusty bread, or fresh dill or basil leaves.

INGREDIENTS:

6 large red tomatoes, quartered (I use about 600g Rosa tomatoes – more flavour)
1 large onion, chopped
1 large red pepper, chopped
3 cloves of garlic, whole and unpeeled
1 red chilli, chopped
Salt and pepper for seasoning
Extra virgin olive oil
1 cup veg stock
Handful fresh basil (I add 1 tin of whole Rosa tomatoes for more flavour)

METHOD:

Heat the oven to 180°C. Place all the ingredients, besides the stock and basil, in a roasting pan and roast for 40 minutes until cooked through and slightly charred (I leave it up to an hour sometimes). Squeeze the soft garlic flesh out of the cloves and place with rest of the ingredients in a large saucepan. Add the stock and basil. Blend with a hand-held blender.

For more recipes like this purchase my Winter Glow Guide and other eBooks here.

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Glow Getter Report – Neve Isaacs

“I can’t believe it’s week 5 of my Glow Getter Journey. I’ve been struggling for many years to workout (mostly because I didn’t always know what to do) and also what to eat. This year has been very stressful, I didn’t really care about what I was eating anymore because my studies was just so hectic. I picked up a lot of weight in my 1st year, I would literally order fast foods three times a week. I felt so unhealthy and extremely tired.

This is why I am so grateful to be part of the glow getter team for 2020. I lost about 3kgs in 4 weeks time. It might not sound or look a lot but, for me it’s a big difference. I found out recently that I have really bad anxiety and that’s also one of the reasons why I decided to be part of this challenge. I told myself that I want to feel better mentally and physically. It’s still tough sometimes and there’s many days I want to give up but I’m still going strong!

I’m using all the RushTush Pharmaceuticals as well as the RushTushFit App. I’m going, to be honest, I am struggling a bit with the workouts because of the pains in my body due to my anxiety but I do believe it will get better. I try to do some of the exercises and then I would go for a lovely jog during the day depending on how my body feels. I went to so many doctors and I had to do a lot of scans the last few months, after getting back all the results they said there’s nothing wrong it’s probs all the stress of the year and that I should just continue working out and just eat healthily. I do feel so much better mentally and physically and I would definitely recommend all the Rushtush pharmaceuticals and the RushtushFitApp, there are so many options to choose from. I started with the Beginner workout plan. I am not so tired anymore and the best part is that I don’t crave sugar so much anymore. I use to snack every night because of stress but because I have the Glow Cleanse eating plan, it has taught me to make better food choices and also to listen to my body. My goal is to lose some tummy fat and just be healthy. For the first time ever I don’t feel sluggish or bloated!

I am on the Glow Cleanse by Rushtush, it’s a detox guide designed for women. My favourite recipe is the hulk juice, it’s so tasty and refreshing!

“I am a massive advocate of raw foods rich in nutrients as opposed to empty caloric foods. I approve of food from the ground – the way God intended it, how it should be enjoyed” – Rushtush

Rushda always inspires me with her posts and she has changed so many women’s lives with her amazing e-books, pharmaceuticals, and her fit app.

You can follow me on Instagram, Facebook and Twitter, I will be posting a lot about my glow getter journey. I am super excited for the FUTURE!”

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Food is medicine, boost yourself

Aesthetics aren’t everything! Sometimes women start diets and exercise programmes in the bid to look a certain way or weigh a certain amount… and that’s okay…but the truth is that beginning a solid foundation of training and focussing on nutrition goes far beyond your reflection in the mirror, how you look in your mom jeans or even your latest progress picture. The weight on the scale means nothing, if you do not have your health. 

Celebrating your strength and being more confident in a bikini is only one aspect of nutrition, the other aspect of nutrition, that is often overlooked, is eating to boost your health and immunity.  In life, we are faced with many diseases and possible illnesses – like TB, HIV and AIDS, cancers, heart disease, diabetes, bronchitis, Coronavirus, sinus and other infections- not to mention the humble cold and flu. We must ensure that our bodies are adequately equipped to fight off and recover from these illnesses and germs as they will always live with us in the world. It is therefore important that as I remind you that FOOD is medicine. What we eat can and will boost our bodies’ ability to fight off various illnesses.

The best thing to know is that the immune system that you have when you are a baby, is not the one you will have for life. Most of the immune system is built in the childhood years, but you can create and develop your immune system throughout your life, by giving it the right inputs (ie. nutrition for example). The studies are clear- your immune system at the time of getting a virus or infection can actually have an impact on whether you become sick or whether you can fight it off. If 20 people are in a room with a sick person, have you noticed that only some get infected and of those infected, some of them recover faster or some develop more serious symptoms than others? That is largely because of their immune system. 

So if you want to build your body’s natural defence forces, fill your diet with enough vitamins. These are essential for the immune system. Most people opt for a supplement to help their bodies obtain enough micronutrients. But, if you can not afford to supplement, then you need to get these nutrients from the food you eat. 

I believe in the FOOD FIRST, SUPPLEMENTS LATER approach, so make sure to focus on what you eat before popping a pill. The list below will help you create a diet that will improve your immune system. 

ESSENTIAL FOODS FOR BOOSTING YOUR IMMUNITY

Think of these as bricks that you will put together to build immunity- a wall of defence. 

First up is Vitamin C 

A diet rich in Vitamin C is essential to fight off infections- like colds and flu. When you feel the sniffles coming on, that is the best time to up the intake of vitamin C. You can do this by taking a Vitamin C supplement at the start of an illness. This can decrease the length of time that you are sick. 

EAT IT: Vitamin C can be found in broccoli, tomatoes, red peppers, and oranges. 

Other important vitamins for immunity include Vitamin D, B, E and K which is present in veggies, green leafy veggies, bananas, poultry, spinach, and broccoli. 

Zinc supplements are normally recommended for the immune system, but due to budget constraints, it may not be possible, so eat it by consuming canned tuna in water, Shellfish, Chickpeas, legumes, lentils, beans, dairy, whole grains, seeds, cashews and peanuts. 

Fill up on fibre 

Fibre is good for your gut which is in-turn essential for your immune system. Fibre can be found in carbs, but remember the quality and the quantities are important. Fibre is not just found in a cereal box advertised as “High in Fibre”. The best places to get your fibre is from  are plant-based food, whole grains, sweet potato, veggies, bananas, lentils, and nuts.  

Omega 3 

Omega 3 is another essential for the immune system. If you do not eat oily fish (like salmon, not meaning fish fried in oil) regularly, then consider an Omega 3 supplement. Olive oil is also good for the immune system as it acts as an anti-inflammatory agent in the body. It also guards the body from infection.

Eat enough protein

Protein normally makes it to the top of muscle- building lists, but did you know that it is also essential for immunity? Eating too little protein has a negative impact on your immune system as protein breaks down into amino acids and ANTIBODIES (used to protect us from and fight infections) are made from amino acids.  

Protein is found in eggs, milk, full fat yoghurt, chicken and other meat as well as rice, beans, quinoa, and lentils. Animal proteins are more complete, whereas vegan options only contain some amino acids, I therefore suggest combining different sources of vegan protein on your plate, so that it becomes complete.

Get spicy! 

Yes, spice your chicken and eat your curries and soups. Using spices and herbs such as rosemary and fennel can boost your immune system. You can also add turmeric to your soups and curries. 

Turn up the turmeric

Turmeric contains a powerful anti-inflammatory compound called curcumin. Curcumin activates the production of T-cells. T-cells are the main cells that fight for your health in your immune system.

Ginger 

Ginger has potent anti-inflammatory properties. Inflammation can affect the immune system ,  so ginger plays a key role in boosting your immunity.

Garlic 

Garlic is a natural antibiotic, so add it to your diet for flavouring your dishes. 

Sip on immune-boosting drinks 

Try to incorporate these drinks to your lifestyle. 

Some elixirs and juices include: 

  • Hot water mixed with ginger, lemon and cinnamon and honey. Honey acts as an antibacterial, killing any germs in the body that can cause you to get sick.This drink is awesome when you have a cold, flu or any viral, throat, or nasal infection. 
  • Golden milk:Which is made of turmeric and warm milk. 
  • Hulk Juice:This RushTush Glow Girl fave is loaded with immune-boosting ingredients. 
  • Soup:Chicken soup has an anti-inflammatory effect and calms down inflammation in the upper respiratory tract. 
  • Green powders:These are filled with superfoods and green leafy veggies. If you have access to it, it is a great addition to your diet. 

Eat antioxidant rich food 

Think blueberries, bananas and dark chocolate. Apples are a low-cost option and have phytochemical antioxidants which contain antioxidants that help boost immunity and reduce the risk of chronic diseases.

Fill up on cruciferous veggies

Broccoli and other cruciferous vegetables have been proven to help boost immunity. These veggies turn on antioxidant genes in immune cells, which combat free radicals and prevent sickness.

Probiotics is your gut protector 

Probiotics are essential for gut health and immunity. Probiotics can be found in yoghurt and even in Amasi, the widely used cultured sour milk. Studies show that people who ate probiotics daily had a lower risk of catching a cold than those who did not consume probiotics. 

Eat phytonutrients (Plant vitamins) 

Basically plants can’t just up and “leave” when bugs and bad stuff come along, so they develop their own mechanisms to combat it. So, when we eat plants, those mechanisms then assist us. Plant rich diets are essential for your immunity due to these phytonutrients and are found in pigments of the different plants. Eat the rainbow by consuming different coloured veggies according to your budget. Bananas also contain phytonutrients. 

*FREE WAYS TO INCREASE YOUR IMMUNITY*

There are a few things you can do to boost your body’s illness fighters- and these won’t cost you a cent. 

Boost your metabolism

Metabolism and immunity works side-by- side. The metabolism is about the body’s usage of energy. You need energy to fight off illness. This is why we feel tired when we are unwell. Energy is needed to build yourself up again after illness, so boost your metabolic rate by working out. Even a brisk 30 minute walk does the body good!  I have loads of free workouts on my instagram and YouTube. Check it out! 

Limit stress and watch your self-talk

Your emotional and mental state impacts your illness- including the common cold- positively or negatively. Try your best to remain positive and manage your stress levels. 

Get enough shut-eye

Sleep is so important for your immune system. They say it’s important to get your beauty sleep, but get in those eight hours because during sleep your body’s natural illness fighters are out in full swing. If you are already eating a balanced and healthy diet, you will be surprised at the major effect adding just 30 minutes of extra sleep can have on your body. 

Eat less

Technically this one isn’t free, but does end up costing less. 

Eating too much and too often causes inflammation in the body, negatively affecting your gut health and thus negatively affecting your immune system. 

I hope that I have empowered you to see that food can be medicine! 

I would be remiss if I helped you create your hot bod through my e-books https://rushtush.com/e-books/or your indestructible body through my fitness app  https://rushtush.com/fit-app/and sent you on your way without asking you to take care of your health. Health comes first.

It is important to build a healthy constitution within your body, family and household. 

Eating unprocessed food from the ground that the earth that you can afford at the time of purchase is going to help the immune system. Lemon, ginger or a banana are not going to cure any disease, that is not the claim that we as health professionals are making, but if you do eat a balanced diet, fill your body with antioxidants, superfoods and keep your body in an alkaline state while WITHIN YOUR BUDGET you are going to stand a better chance of recovery. 

I completely understand that we have to eat within our budgets and consume what is economical to feed our families. Sometimes it is easier and more affordable to shop processed and to eat fried fast food. These days it is all about what is quick, convenient and cheap. 

Choosing healthy food is a privilege that many do not have. With that said, it is still imperative to incorporate (where we can and within our budgets) those foods that are going to offer us nutrients. So, if you can not afford supplementation then you are going to need to focus on getting those micronutrients from food sources while also focusing on HOW you prepare your foods is also important, so cut back on frying potatoes in oil. 

However, if you have the money, don’t think about how you “are spending money on something that is eaten in a few seconds”. REMEMBER your health is an investment and healthy food benefits your body for longer than you realise.

I am not asking you to do a 180 degree makeover of no sugar, no carbs and green veggies only all day-  all I am asking is that you think about consuming more nutritional food where you can and according to what your pocket allows. Doing this will improve your immune system and reinforce your health constitution- so that whatever you may be faced with is tackled better and faster by the body. 

These tips may not bulletproof you from ALL disease and illness. But, it will assist you to attain your best health to ward off, fight and recover from illness. Eat within your means, but try to eat food that is going to help you be as healthy and as strong as you can be in order to TACKLE, FACE AND RECOVER, OR EVEN MANAGE A CHRONIC LIFE-LONG ILLNESS. 

Remember to follow these tips not only when illness is rife, but always. As your immune system is in full swing at all times- even when you are not aware of it. Do what you can, with what you can. Please make use of my free workouts, education and recipe resources, they are there to assist you! 

Here’s to good health and immunity!
Love RushTush 

XOXO

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Be A Fit Fam

As a busy mom it is often difficult to catch a moment to get a workout in, even when I have help. This leaves us with the constant need to develop a workout that we can do at home while the kids are sleeping, at school or occupied. That is great, where possible, but why not incorporate the little ones into your fitness regime so that you can show them the importance of physical exercise, tire them out and bond?

If you check out my Instagram page you will see that I have brought my kids with me to the gym and my eldest son loves to do exercises on my balcony at home while his mommy and daddy trains. Fitness is a huge part of my life (and my job), so it’s natural that my kids are a part of it. Hopefully, I can instil the love of movement into them as it is beneficial to their health. 

These are my top three exercises and activities I love to do with my boys. Try it if you are looking to make fitness a family activity. 

Catch Me If You Can, Mum! 

For this ‘game’, I head down to an open field and run after my boys while I carry the other one. This is great cardio due to the running, but also is strength training at the same time because of the weight of my other son. It’s like wearing a weighted vest, only this one is for free. 

If your children are already teenagers then going for a run around your area or on the promenade together could be great to get the endorphins flowing! Perhaps play tag. Or do partner carries.

Lift me baby

The next thing I love to do is weight training with my boys. All you need to do is keep your child as a weight as you do the movements. If you have more than one toddler is it also great as they vary in weight. Lifting can also translate into walking, hiking and running pushing your kids in a jogger pram was one of my favorite new mom things to do. Hiking you could just strap your baby in a carrier and go!

These can include: Squats and lunges 

Squat and press 
Planks and push ups with your child on your back
Also take a look at my Bodyweight Series here.

These guides are priced at an affordable R110 and are designed for those looking to train using body weight, but you can also complete some of the exercises with your child as a weight. It will give you a great selection of exercises to do for any body part you want to train. They are also great guides for moms with teenage children who want to include their teens in outdoor training sessions! I created these for vacation, travelling and to get your workout in out on the grass or barefoot in the sand.

Family refresh

Kids can get restless when they are all cooped up at home. I have always loved hikes, stairs and beach training and have always recommended it when I trained Glow Girls at my Women’s Gym. 

I still love to do my training on the slopes of a mountain, because you come back refreshed and the terrain helps to build the glutes. Make it a family thing by taking the kids with you on jogs, hikes or walks on the promenade.  

Once the training is done, fill up their tummies 

When we’re back home, I love to prepare some healthy snacks, smoothies or juices. If your kids are old enough, they can even assist you in the kitchen. Alternatively, you could try a combination of all the above exercises (start with a warm up of running after the kids, then a few sets of strength moves, followed by a leisurely walk), then pack some snacks for a picnic. 

There are great healthy snacks in my e-books that you can try. You can prepare any of them. My favourites for healthy snack options for the whole family includes; Hulk Juice, Muscle Pancakes, Glow balls, pizza, The Hero Juice, brownies, hummus and veggie sticks, popcorn, healthy sarmies and boiled eggs. 

These recipes mentioned above are available in my Winter Glow Cleanse, Glow Cleanse, Mamma Glow and the teen nutrional guides. The e-books range from R450 upwards and are available for purchase here. I also have a wonderful FREE RECIPE selection under FIT FOOD here.

I hope you try these recipes and outdoor activities with your kids. Healthy living and exercise should be part of your daily life as a family. Try to find exciting ways of sneaking in workouts with your kids. A soccer, basketball or cricket game, wrestling match, Saturday morning hike, taking the kids to a community Zumba class or walking the whole mall flat with your daughter to find that perfect dress, can all be great ways to stay fit. If you nurture the ideologies of healthy living and the benefits of exercise and good nutrition, they will grow up to be mindful of this in the future. 

Love always, 
RushTush
xoxo

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Pancakes from Veggie Glow

Pancakes always feel like a weekend treat, but this recipe from my Veggie Glow Guide is so simple to whip up you could quite easily enjoy them for a weekday breakfast too. They’re light and fluffy but also pack a protein punch thanks to the serving of protein powder added to the mixture. Serve with a handful of mixed berries for an antioxidant boost, great for protecting your cells against free radicals! They’re also a good source of fiber and vitamin C too.

SERVES 1, MAKES 3 PANCAKES

INGREDIENTS:

2 whole large eggs
1/2 tsp. baking powder
30g of protein powder (pea protein base)
1/2 banana mashed
1 tbsp. rolled oats
4 tbsp. unsweetened almond milk
1/2 tsp. ground cinnamon
A handful of fresh berries (raspberries and blueberries)

METHOD:

1. In a mixing bowl, whisk 2 whole large eggs.
2. In another bowl combine and stir all the ingredients plus cinnamon powder with the whisked eggs and baking powder
3. Add olive oil in a large non-stick frying pan over medium heat. Ladle in one-third of the mixture and cook each side for 2-3minutes, or until lightly golden. Repeat with the rest of the mixture
4. Serve with a handful of fresh berries such as raspberries and blueberries.

Purchase my Veggie Glow here and find more recipes in any of my eBooks, available for immediate download.

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Cleoptra Smoothie from Vegan Glow

vegan-glow

Egyptian Queen Cleopatra was absolutely obsessed with almonds and included them in both her diet and beauty routine so it only seems fitting that this smoothie be named after her. The base of this dreamy creamy drink is almond milk, which is high in Vitamin E and low in sugar. The oat bran provides fibre and the chia seeds contain omega fatty acids, essential for brain health. The recipe calls for a cup of mixed berries but feel free to play around with different combinations of strawberries, raspberries, blueberries etc until you get the flavour balance just how you like it.

INGREDIENTS:

1 cup of unsweetened Almond Milk
1 OR 2 Tablespoons of Pea Protein Powder
2 Tablespoons of Oat Bran.
3/4 Cup of Mixed Berries
1 Tablespoon of Chia Seeds (soaked the night before)

METHOD:

Blend ingredients in a juicer OR a high watt blender to retain all the fibre for a slower release of nutrients

Purchase my Vegan Glow here and find more recipes in any of my eBooks, available for immediate download.