A plate of cookies versus chopped chicken and broccoli stir-fry for lunch – which is the ‘healthier’ option? Hint: it’s not really about the calorie count. Wait. Did you say nutrients? You’re on the right track! To be more specific, one of the primary determining factors of a meal’s ‘Health Factor’ is something called ‘micronutrients’ (i.e., your vitamins and minerals). These are nutrients that your body needs in tiny amounts.
Note: this doesn’t mean you can overlook your micronutrients intake. Vitamins and minerals are essential for many functions that maintain optimal health (e.g., metabolism regulation). Plus, there's also the fact that your body isn't capable of producing most micronutrients. Bottom line? You have to make a conscious effort of getting them through the foods you eat. And while they’re all important, there are 5 especially critical micronutrients you need to get more of. Explore which, along with why, below.
This powerful antioxidant has been linked to many impressive health benefits, including fighting inflammation (which, in turn, is associated with many chronic diseases), lowering blood pressure, improving iron absorption, and even boosting immunity. But wait. How much vitamin C does it take to see these health benefits?
Surprisingly, the answer isn’t as straightforward as you’d think. While the recommended daily intake for vitamin C is 75 mg for women and 90 mg for men, recent research suggests that the ideal dosage may be higher than the recommended dietary allowance (DRA): at around 200 mg a day. So. Yes, if you were already struggling to hit the DRA, one thing’s clear. You need to get more vitamin C into your system!
If you’re interested in putting on muscle mass, vitamin B6 is one micronutrient you can’t afford to miss out on. Along with other B vitamins, B6 assists your body in breaking down the proteins you eat into amino acids: the building blocks of muscle fibres. Meaning? Without vitamin B6, you're unlikely to see your muscles grow – no matter how hard you work at the gym. But, of course, helping out with muscle growth isn't the only health benefits vitamin B6 offers. It's also known to foster a healthy immune system; not having enough vitamin B6 can reduce the growth and production of crucial immune players, like lymphocytes (i.e., T cells and B cells) and antibodies.
One of the most important things to note about vitamin B6 is that it's water-soluble. That means your body isn't able to store B6. Therefore, you'd need to consume it daily to avoid deficiency. As for how much you need, the daily reference intake for non-pregnant adults is 1.7 mg. By the way, 85 grams of sirloin steak provides 29% of your RDI for vitamin B6.
Though all micronutrients are essential for good health, there’s perhaps no better mineral to close off this article than with magnesium – because the likelihood of you not getting enough is incredibly high. The Australian Health Survey released in 2015, for instance, highlighted that 33% of Australians aged 2 years and over did not meet their requirements for magnesium. This phenomenon is observed in the United States and Europe too.
Wondering why you should care about increasing your magnesium intake? This might help: magnesium deficiency may cause several health concerns, including fatigue, muscle cramps, mental health conditions, and irregular heartbeat. For optimal health, women should get 310 mg of magnesium daily, while men should get 400 mg.
Wondering how you’re going to get all those micronutrients into your diet? The answer may lie in your morning coffee. Well, more specifically, in Lean Blend’s Superfood Infused Latte. Formulated with organic Arabic coffee and raw cacao, every sip of our Latte brims with flavour and micronutrients – including B vitamins and the much-needed magnesium. A helping of green tea extract then gives a dose of vitamin C. Tasty and good-for-you: what could be better?
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Plus … frequent weigh-ins can mess with your head. Research shows an association between self-weighing and an obsession over the numbers (particularly for women). Not ideal. So, to help you make a more accurate judgement on physique – and protect your mental well-being, here are 3 ways you could track your fitness progress without stepping on a scale.
Taking progress pictures is, hands down, one of the best ways to see just how your body's changing – as you stay consistent with your workout routine. Chances are, you already know the visual differences between a body that’s ‘skinny-fat’ (i.e., a relatively high body fat percentage coupled with a low amount of muscle mass, despite a ‘normal’ BMI) versus one that has a healthy amount of muscle mass on it. Looking at your pictures will thus help you see if you’re on the right track.
That said, progress pictures can be misleading. Search for any fitness influencer on Instagram, and you'd see that lighting, timing, and posing all make a massive difference to how the body looks in a picture. Here's what you should do when taking progress pictures for the most accuracy: take it at the same time every day (preferably right after you wake up) and under the same lighting. Also, be appropriately dressed. Form-fitting activewear is ideal. Don't wear a hoodie; you won't be able to see a thing.
One of the easiest ways to check if you’re making gains is to measure your major muscle groups. That’ll mean glutes (especially for women) and the biceps (more so for the men). Then again … this depends on your physique goals. Women can also want bigger biceps; men may also wish for bigger glutes. Ultimately, the thing you want to do is measure the muscle group you’re looking to grow.
As with taking progress pictures, hold as many variables constant as possible when measuring your muscle groups. This means taking measurements in the same conditions (i.e., flexed vs unflexed, you need to pick one), plus always measuring around the largest area. Taking measurements from the lower glutes one session – then the mid-glute the next – is a recipe for confusion.
Of course, you could have also embarked on your fitness journey for non-aesthetic goals (i.e. nothing to do with losing weight or looking better): feeling better, getting stronger, and making health gains in general. How would you track your progress then? Easy. Track your exercise performance. Say you've been strength training, for instance. Have you been using heavier weights? Lifting more reps without getting? Then that's progress – for sure. Also, have you been feeling happier (or more excited) about the prospect of getting to move your body? That's also progress. It means you've successfully incorporated the healthy habit of exercise into your lifestyle!
Oh, and here’s a friendly reminder: remember to get in enough protein to support your active lifestyle! It’s not only crucial for muscle-building purposes but also helps with satiety. That means it can pretty much help you with any fitness goal you have. And don't worry, that doesn’t mean you need to bog your body down with heavy protein shakes. You can go for Lean Blend’s range of light and refreshing Protein Water. It's like water – but with a punch of delicious flavour (strawberry, grape, watermelon: there’s bound to be one you love!) and protein. In other words: it’s better.
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Here, you’ll get answers to all the questions you’ve been wondering about BCAAs (e.g. “What does BCAA stand for?”), but never actually got around to finding out.
It's impossible (ok, maybe close to impossible) to explain what BCAAs are without first knowing what its acronym stands for. So here goes. BCAAs stands for branched-chain amino acids. A quick refresher on amino acids: they are the 'Lego blocks' of protein, which helps your body build and repair muscle, regulate immune function, among other things. While there are 20 amino acids in total, your body can only naturally produce 11 of them (these are also known as non-essential amino acids). So you must get the other 9 amino acids – aka 'essential amino acids' – from your diet.
Still following? Awesome. Of these 9 essential amino acids, there’s an important trio when it comes to the all-important task of muscle mass growth and maintenance: isoleucine, valine, and leucine. There you have it … these ‘Three Musketeers’ responsible for inhibiting muscle protein breakdown are also known as BCAAs.
Perhaps the most important question of all. And the answer may be a little more nuanced than you’d have thought. See: one of the most hyped-up benefits of supplementing with BCAAs is that it helps increase muscle growth. A brief look at research done on the topic turns up many studies supporting this belief. Take, for instance, this 2017 study published in Frontiers in Physiology. Those who'd consumed 5.6 grams of BCAAs post-resistance training experienced a 22% greater increase in muscle protein synthesis compared to those who’d received a placebo drink. 22%! By the way, find out if it’s truly necessary to drink protein immediately after working out here.
So, that settles the discussion, right? 22%’s hardly anything to argue about. Well, not so fast. There’s a catch to this finding. As it turns out, this increase in muscle protein synthesis is approximately 50% less than what was observed in other studies where participants consumed roughly the same amount of BCAAs – but in the form of a whey protein shake, which FYI: contains all essential amino acids. Takeaway? Yes, BCAAs can indeed increase muscle protein synthesis. But (and this is a crucial 'but') they can't do so maximally without the other 6 essential amino acids. In other words, you need a complete protein source.
Don’t be mistaken. This doesn’t (emphasis on ‘doesn’t’!) mean that BCAAs are useless! On the contrary, research shows that BCAAs can help reduce muscle damage during exercise – effectively decreasing muscle soreness after a workout. What’s more, BCAAs can also help reduce exercise-induced fatigue, which can improve your mental focus during your workout session. And that could potentially translate to improvements in exercise performance (i.e. lifting more or running longer distances).
Bottom line? BCAAs do work. You need to be careful about consuming them in the presence of the other 6 essential amino acids; that's where you'd see the most benefits. Not entirely sure how you could do that? Lean Blend makes it easy for you. Our delicious, light, refreshing Protein Water range is a complete protein source packed with BCAAs. By the way: we’ve just added a new crisp, grape flavour. It’s so juicy – you’ll feel compelled to throw away your usual gluggy, clumpy protein shakes. You’ve been warned.
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No?
Without that knowledge, you’d fail to appreciate the importance of hitting your daily protein intake requirement – which is anywhere between 1.6 to 2.2 grams of protein per kilogram of body mass.
Well, no more. This article is here to demystify just how eating protein helps your muscles grow.
When you lift weights, you're essentially causing microscopic tears in your muscles. Scary as it sounds, the truth is that this signals your body to direct resources that'll repair (or replace) damaged muscle fibres. Now, guess what these resources include? That's right: protein because it's made up of amino acids, the building blocks of muscle fibres.
In essence, your body's effort to repair damaged muscle fibres – through supplying 'healing' resources, like protein – often leads to an increase in the fibres' cross-sectional area. As a result, your muscles get bigger (i.e. muscle growth!)
Protein – in and of itself – can directly stimulate muscle protein synthesis (MPS). Research consistently shows that protein's effect on MPS is so powerful that even people who don't lift weights can gain muscle mass by increasing their protein intake. The primary essential amino acid responsible for this appears to be leucine, an essential amino acid shown in several studies to be the most potent amino acid at stimulating MPS.
Don’t be so quick to skip out on your gym sessions, though! There is an upper limit to just how much protein can spike your MPS levels by itself. Given how energy-intensive muscle mass maintenance is, your body wouldn’t synthesise excess muscle mass for no reason. That’s why you should combine resistance training with an adequate protein intake that’s appropriately spaced out over the day; doing so elevates your potential for muscle growth by giving your body an actual reason to build (more) muscle.
Research suggests that building muscle may be more challenging if you have a high body fat percentage, thanks to insulin resistance. For instance: researchers in a 2000 study – published in the Annals of the New York Academy of Sciences – put lean and obese people on a high-calorie diet to promote weight gain. Although both groups ate the same foods, the lean individuals put on an average of 65% lean body mass, while the obese group only gained an average of 35% lean body mass! That's a huge difference for sure … but what does it have to do with you?
Well, since your body puts on muscle less effectively when you carry excess body fat, it’ll only be logical for you to decrease your body fat percentage. And you can do that by sticking to a calorie deficit. This is where protein comes in. As one of the most highly-satiating macronutrients, eating adequate protein can help modulate your food intake over the day – making it easier for you to lose body fat. In turn, increasing your body’s muscle-building effectiveness.
As mentioned earlier, your target daily protein intake requirement ranges between 1.6 to 2.2 grams of protein per kilogram of body mass. So, if you weigh 60 kg? That’ll translate to 96 to 132 grams of protein in a single day. For reference: 100 grams of chicken breast only provides you with 31 grams of protein. Imaginably, hitting your daily protein intake requirement is pretty challenging – especially when you don’t have the time to meal-prep.
Thankfully, Lean Blend’s Protein Water makes it easy for you to stay on top of your protein needs. It's light, refreshing, clump-free, and, best of all … downright convenient. Getting in enough protein shouldn't be a chore – and Lean Blend makes sure it’s as pleasant experience, through and through.
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The basic idea underlying mindfulness is simple. It’s ultimately about being actively aware of what’s going on in the present moment by observing your thoughts and feelings, with distance and without judgement. In other words: being focused and engaged in the here and now – not distracted or mentally absent. So, how can you apply these principles to your morning brew?
Easy. The first step is to resist the temptation of scrolling through social media or tuning in to whatever program's playing on the TV. Instead, allow yourself the luxury of clocking in some offline me-time while you enjoy the caffeine hit. Take your cup of coffee and sit somewhere quiet. No phone, iPad, book, or TV. Just you and your coffee.
Now, notice the ridges, curves, and textures on your mug's surface. Here's a warning: if rushing through your morning coffee is your modus operandi, you may find yourself noticing the cup you're using (and all its stains) for the first time. Then, watch the steam rising – what shape does it take as it leaves the surface of your coffee?
Hold the mug near your face; how does the warmth feel against your skin? You don’t have to sit and stare at your coffee for 20 minutes. Just notice everything going on with your cup for, say, a few seconds, at least.
It's (finally!) time to drink your coffee. As you take your first sip, notice the flavours. Is it bold and bright, or dark and chocolatey? Then swallow. Tune in to how the warmth travels down your throat – and into your belly. Repeat that for every mouthful of coffee you drink. At this point, your mind is going to start to wander. Or maybe it already has! But that's ok. Each time you find your mind wandering off, all you need to do is come back to your coffee. Take another sip and notice that.
If it makes it a little easier for you: you can think of the process of getting lost in thought, noticing that your mind is wandering, then bringing yourself back to the present moment as 1 rep (like in the gym). The more reps you do, the more powerful your 'mindfulness muscles' get.
In line with that concept, you can think of mindfulness as a skill. The more you choose to practice mindfulness with your morning coffee, the better you’re going to get. Do it for long enough – and you’ll start to experience this awareness arise of its own accord; you’ll spend more of your waking hours aware of your thoughts. Isn’t that amazing? And all just because of a simple tweak to your coffee routine?
Psst: the next time you run out of coffee, consider grabbing Lean Blend’s Superfood-Infused ESPRESSO and LATTE. Practice mindfulness with your cup of coffee, and bam! You'd have levelled up your morning coffee routine in 3 ways:
1) the caffeine kickstarts your day,
2) you get the chance to practice mindfulness, and
3) you're getting some of the most potent superfoods into your system!
Honestly, what could be better?
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So, if you’ve been feeling a little sick of social media … yet, for some reason, can’t seem to log off (pun intended!)? Give this article a thorough once-over. Make use of the cheapest forms of self-care possible: saying goodbye to doom-scrolling.
Dig deep into the reasons why you're using social media. What do you get out of the experience? Write this down somewhere – you're going to see why in a bit. This list can include both positive and negative things. It'd also be good for you to come up with a different list for each platform, given that each offers a different experience from the other. An example list for Facebook might look something like this:
The process is undoubtedly going to take quite a bit of time. But it's all worth the effort. Because it's after you've identified – exactly – how social media is serving you that you can start to re-define your experience.
What does that mean? Let’s say you feel the best about your Facebook experience when you focus on connecting with international friends. Then make sure you only use your Facebook account for that specific purpose. This goes for every single social media platform you’re on; make sure your usage is doing you good – instead of battering your emotional health. Bonus: this tip will also do wonders for your productivity!
Now that you're securely back in the power seat … it's time to set more boundaries. Doing so will better enable you to stick to using social media for what you need it for: only the positive things. There are 2 main types of boundaries you can set.
The first is something called the ‘time boundary’. You can either choose to put time limits on yourself for how much total time you spend on social media daily – or it can also look like deciding when your designated ‘social media time’ is. For instance, only during breakfast and after dinner. The second is something called a 'space boundary'. This is where you make certain places off-limits to social media, such as your bedroom, the dinner table, or even your parents'.
Unfortunately, social media can sometimes feel like that toxic ex you can’t quite seem to shake. Whenever you start to feel the roots of addiction start burrowing, it might be a good idea to take a social media break. Temporarily deactivate your social media accounts. Maybe even delete the apps from your phone. You could do this for a few days, weeks, months, or even an entire year – do what makes the most sense to you.
Don't get us wrong. Social media is still an excellent tool for connecting with friends and family. But you must ensure that your usage doesn't come at the expense of in-person interactions and real-life activities (e.g. working out, taking care of your nutrition, having meals with friends and family, drinking our delicious superfood-infused coffee). And how can you do that? By taking the first steps toward building a healthier relationship with social media.
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Don’t worry. This article is designed to help shed some light on the matter so you can effectively cut through the confusion and misinformation surrounding superfoods.
According to several authoritative health sites (e.g. the American Heart Association), there aren't any standard criteria for determining what is – and what is not a superfood. Before you hang your head and despair, note that it’s not all doom and gloom.
It's still widely accepted that superfoods are foods with high levels of nutrients, particularly vitamins and minerals. They are also a good source of antioxidants– including vitamins A, C, and E, plus the minerals copper, zinc, and selenium – that help prevent disease and shield our bodies from cell damage. Other typical characteristics to look out for include:
Of course, the following is by no means an exhaustive list of all the superfoods available. But it's an excellent start to what they have to offer.
These dark-purple berries (aptly nicknamed ‘purple gold’) are chockful of fibre, antioxidants, omega-3 fatty acids, and even calcium. Thanks to all these compounds, research has found that acai berries may help improve health on several fronts, including improved cholesterol levels, enhanced memory and learning, and even strengthened immune function.
In addition to being the perfect plant-based protein source (since they contain all 9 essential amino acids), these delightfully crunchy seeds are also rich in fibre, antioxidants, and omega-3 fatty acids. Expect to experience the following health benefits through incorporating these delightfully crunchy seeds into your diet: improved blood sugar control, lower blood pressure, and decreased risk of diabetes.
Ah, coconut oil – just the smell of it evokes thoughts of all things good, like that beach trip a few summers back. But did you know that it's also good for your health? It's true. Coconut contains medium-chain triglycerides (MCTs), shown to suppress appetite, support the immune system, and boost energy and brain function.
Green coffee beans aren't quite literally coffee beans that are green in colour. But they are, instead, simply unroasted coffee beans. As a result, they still contain compounds known as chlorogenic acids that exert potent antioxidant effects, which can ultimately help lower blood pressure and boost weight loss efforts.
Also known as eleuthero, Siberian ginseng has been used for thousands of years as a healing remedy. It contains many bio-active ingredients (e.g. amyloid beta-peptides, glucosides, and lignans) – and research has shown that these compounds help boost energy, metabolism, and even physical performance. Siberian ginseng is also known to exert positive effects on the immune system.
When it comes to superfoods, the challenge isn't knowing which foods to include – but, instead, actually working more of these into your daily diet, especially if you’re not a fan of their taste or texture.
Here's a secret: it doesn't have to be complicated! Especially not with Lean Blend's Superfood Infused ESPRESSO and LATTE, which delivers some of the most potent superfoods around along with what's quite possibly anyone's favourite beverage in the world: coffee. There's nothing like it — taste for yourself.
]]>Do you zone out during your workouts: moving through your workout routine on autopilot? If so, you might not be getting the biggest benefit out of your workouts. See, when you're too distracted, you lose that connection to what you're doing – the exercise, muscles you're working, and what you're working toward. Take this 2018 study, for instance. Researchers found that those who'd maintained a high degree of conscious control (i.e. 'mind-muscle connection') over their biceps experienced more significant growth than those who didn't!
But what if maintaining focus during your workout sessions is too much of a challenge for you? Meditation is the solution. It’s like resistance training for your attention span; it helps increase the strength and endurance of your attention.
At some point during an incredibly tough workout session, nothing is stopping your inner voice from suddenly piping up to say … "You know, you can just stop?" And let's be honest. Given the amount of pain you're likely in, it's all too easy to heed that advice. Which is not a good thing. At all. Because pain is typically an indicative measure of how hard you’re pushing yourself. Just so we’re clear, though: this shouldn't be the 'Omg, I tore something' kind of pain; but, instead, the 'This is tough, I'm so tired and breathless' type of pain.
Can't stand the pain? Meditation can help. According to a 2013 study, the practice can help you tolerate quite a bit more pain than you're used to. Which, imaginably, can make all the difference when you're halfway through your burpee set.
Barely clocking in the required 7 hours of sleep nightly? Well, sleep deprivation is undoubtedly taking a toll on your exercise performance. Your exercise performance declines rapidly after just one night of restricted sleep. According to a 2018 review, researchers found that inadequate sleep can limit the maximal muscle strength you have to perform compound movements during resistance training. That’s because sleep deprivation makes exercise feel harder – causing premature fatigue. The perfect recipe for an ineffective workout session.
By now, you must know the solution to this. Meditation. According to a 2015 study, meditation can be even more effective at helping people sleep than traditional methods, more so than limiting light exposure and alcohol intake at night! More impressively, meditation was as effective as sleep medication is – and also helped improve fatigue in the daytime (which means you’re less likely to skip your sessions!)
Of course, you can't just depend on meditation to get the most out of your workouts. You also need to take care of your exercise selection, training programming, and dietary choices. Speaking of dietary choices … if you wish to speed up your muscle recovery – so you can turn up for your sessions more frequently, then you'll have to get in more protein. And there's no better way to do that than with Lean Blend’s Protein Water. Light. Smooth. Refreshing. Best of all? No bloating; you won’t even feel like you’re drinking protein.
]]>No worries. That’s what this article is for. Here are 4 tips to get you to start losing weight (sustainably!) when you’re not quite sure where to start.
Despite all the hype around various diets (e.g. ketogenic, intermittent fasting, and Atkins), there is no 'one best way' to eat for weight loss. There’s only one ‘rule’ you need to follow when it comes to losing weight: eat fewer calories than you burn. Studies consistently show – time after time – that our bodies obey the laws of thermodynamics. Meaning? To lose weight, you don't need to cut out carbohydrates, only eat meat, or stop eating after 8 pm. None of that. What you need to do, however, is determine how many calories you'll need to eat to be in a calorie deficit. Then stick to that. Don't know how to do that? Many online calculators (like the one from Eat For Health) can help you arrive at an estimated figure.
Unfortunately, it's easy to overshoot your target daily calorie intake. To illustrate this: let’s assume yours is 2,000 calories. A Big Mac meal tallies up to 1,007 calories. That’s roughly half your calorie 'budget'! But wait. Before you conclude that losing weight is Mission Impossible, sticking to your calorie deficit doesn’t always involve eating less. But about making smarter dietary choices. In particular, there are 2 food groups you should eat more of:
If you're living a largely sedentary lifestyle, the number of calories you'll need to eat daily will likely be very little. Add physical activity – cardio, strength training, or both – into the mix, however, and you'll get to enjoy a greater leeway for your calorie intake without bringing yourself out of a deficit. Here’s one tip: start small. Do not wake up one morning and attempt a marathon. Doing so sets you up for injuries and, when you fail, it’s bound to annihilate your motivation levels.
The key is to create small, attainable fitness goals like 10 minutes of brisk walking per day and slowly work up to 30 minutes. Once you’re ready, add strength training into the mix. It helps you build muscle mass – which can help you burn more calories over the day.
Focus on consistency when it comes to working out and eating well. Change your habits slowly, so you build sustainable healthy eating patterns over time. And that’s how you’ll keep the weight off long-term. In the meantime … if you’re looking for a way to up your protein intake without the typical hassle and bloating, you’ve got to check out Lean Blend’s Protein Water. It’s the most convenient and delicious way to increase your protein intake – helping you curb cravings and stick to your calorie deficit so easily it should be a crime.
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It all comes down to the supposed ‘anabolic window’. Supposedly, this is a short time immediately following your workouts during which your body is particularly primed to absorb nutrients (e.g. protein) and use them for recovery like muscle-building. When you think about it, this makes perfect sense. Strength training causes tiny tears in your muscle fibres. So, you'll have to provide your body with amino acids – right away – to compensate for this catabolic state… Right?
Not exactly. It's true that getting in protein after your workout is crucial. It helps to increase protein synthesis – which helps you build bigger, stronger muscles. But, as it turns out, the 'anabolic window' is pretty wide open.
According to a 2020 review, it appears that muscle repair (and growth) takes place equally well whether you consume protein 1, 2, or even 3 hours after exercise. This finding is in line with a previous 2013 review, which concluded that the anabolic window could persist as long as 4 to 6 hours after training.
Meaning? Instead of racing to gulp down a protein shake immediately after your last rep, you’d do best with simply striving to ‘feed’ your muscle tissues with decent doses of protein a few times (ideally 3 to 5) per day – while ensuring that you're hitting your daily protein intake requirement. Note: the latter depends on your body weight.
And research from 2018 suggests that for optimal muscle growth, you’d do best with anywhere between 1.6 to 2.2 grams of protein per kilogram of your body mass. Assuming that you weigh 60 kg, this would translate to 3 meals of about 32 to 44 grams of protein. If that's too much protein per meal for you, consider adding more meals (or even protein shakes) throughout the day.
Disclaimer: there is indeed one scenario where you might need to rush to get protein into your system. It is when you train fasted. This is where you train on an empty stomach (e.g. heading to the gym right after you wake up). Because fasting itself puts your body in a catabolic state, getting in protein immediately after a workout is indeed crucial for helping reverse this state in your body – and maximise muscle growth.
That said, the truth is there’s pretty much no reason for you to exercise in a fasted state. Study after study has consistently proven that there are no benefits (neither enhanced fat loss nor better muscle growth) to training on an empty stomach.
So, if you wish to minimise the panic you experience with grabbing a protein shake as soon as you’ve re-racked the weights, you know what to do: eat! Research shows that eating as few as 20 grams of protein as part of your pre-workout meal can significantly elevate the delivery of amino acids (i.e. the building blocks of your tissues) to your muscles for up to 2 to 3 hours.
Can’t stomach that much protein in the morning? Worried about bloating? There's an easy – and delicious – way of staying on top of your protein needs: Lean Blend's Protein Water. It's so light and refreshing; you wouldn't even realise you're getting 28 whopping grams of protein each serving!
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Your body needs sunlight to produce vitamin D, which has been shown to play an essential role in regulating mood and wellbeing. So, do make an effort to make the most of the available natural sunlight. Take a short walk around the neighbourhood, sit in a park, hike a local trail, and just let the sun shine on your face for a few minutes. Bonus tip: you can also strategically place mirrors around your house to reflect – and busk in – whatever natural sunlight streams into your home during the day.
As tempting as the colder weather may make the prospects of skipping your workout session, don’t! Staying in is only going to make you feel worse. Physical activity causes your body to produce neurotransmitters known as endorphins, which trigger feelings of happiness and euphoria. In fact, research shows that regular physical activity is a preventative measure for depression – and may even parallel antidepressants’ effectiveness in addressing major depressive disorder (MDD)! Now, time to get moving?
Sure, the colder months can be a real bummer. But do you know what'd make you feel happier? Acknowledging – and appreciating – the goodness in your life. Research shows that the simple act of practising gratitude can help you feel more positive emotions, relish good experiences, and deal with adversity (e.g. the impending winter). This might feel a little forced at first, especially when you feel like the cold is stealing all your joy away and giving you nothing to be grateful about. Try anyway. You might surprise yourself with what you start noticing. For example, that colleague who's always nice to you?
Indulge in a spa-like experience right in your own home by soaking in a bath. The simple act of sitting still in warm water can be incredibly therapeutic – and effective at getting you out of your head and into your body. And, of course, you can ramp up the experience by adding a few drops of essential oils (for scent) and lighting a few candles around the bathroom (for that ambience). It's also worth mentioning that if sleep typically evades you during the colder months, a bath 90 minutes before your bedtime can help.
The colder temperatures will have you reaching out for heavy, carb-laden dishes, sugary treats, and creamy sauces. And while this is a perfectly normal phenomenon, you should still try to prioritise nutritious foods (i.e. whole grains, antioxidant-rich fruits and vegetables, and lean meats) in your diet whenever possible. Research shows that unhealthy eating habits can exacerbate mood swings – and make you even grumpier when the season changes! We are what we eat, after all.
Finding it incredibly difficult to beat the cravings? Get in more protein! This satiating macronutrient keeps you full for longer, preventing you from making poor dietary choices. And if you're looking to boost your protein intake without the associated bloating from traditional protein shakes, check out Lean Blend’s Protein Water. So light and refreshing. Pure bliss to drink.
]]>Good news: it's not. There are several things you could tweak about your daily cuppa to get even more of a buzz (and health benefits!)
The best time to give your body its first caffeine hit is not first thing in the morning but roughly an hour later. Why? Well, it has to do with your circadian rhythm. Your stress hormone cortisol (responsible for helping you feel awake and alert) is at its peak level in the morning. By drinking coffee in the morning when cortisol levels are high, what you're doing is decreasing the effectiveness of your caffeine hit – and worse, increasing your tolerance to it.
For an easy fix: wait at least an hour after waking up to have your first cup of coffee. That's when your cortisol levels are lower, and you'd actually benefit from the stimulating effects of caffeine.
It’s 4.58 p.m. You’ve just gotten off work – and after spending all day in front of the computer… You’re exhausted. But you want to work out. Ugh. This is where caffeine comes in handy. In addition to helping you shake off that dreaded fatigue, a caffeine jolt can also seriously boost your performance on the track, in the weights room, or even on the mat. Oh, plus, it appears to increase the amount of fat you burn during exercise by ramping up heat production and epinephrine.
So, the next time you have a workout session planned right after a gruelling workday? Be sure schedule in time for a pick-me-up; get it in anywhere between 15 to 60 minutes before your session, and you're gold.
You've probably already heard of 'super foods' – foods that have been singled out for special recognition due to the crucial nutrients that power-pack your meals and further enhance a healthy eating pattern. The usual suspects?
But let's be real. It's going to be super challenging for you to include these into your diet most of the time. Also… How are you supposed to consume these? Start gnawing on ginseng slices? Let’s not overthink it. Just add them to your caffeine fix – but in powder form.
We’ve done it for you. Lean Blend’s Superfood Infused ESPRESSO and LATTE is, well, exactly what it sounds like: the perfect blend of aromatic, energising premium arabica coffee with the above-listed superfoods (plus a few more!) This way, you never have to worry about clumps in your pick-me-up; just a silky-smooth experience every time. Bliss.
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Luckily, there are other proven methods that’ll keep you from hitting that snooze button.
Our brains are susceptible to something called ‘enclothed cognition’ – a technical way of saying that dressing for the part can fuel your motivation to complete a chosen task. So, the next time you find yourself giving your gym bag the once-over? Just tell yourself that you’ll put on your workout clothes (you could even do so in your bed!) and see where it goes. More likely than not, you’ll end up successfully getting a sweat sesh in.
Working out with a buddy not only makes exercise more fun but also holds you accountable. And ideally, he/she should be more physically fit than you. Why? It’s all got to do with a phenomenon called the ‘Kohler effect’. This is where exercising with someone we perceive as more capable motivates us to try harder than we would alone. How much harder? According to research from Kansas State University: 200%! Impressive, we know.
Sometimes, the thought of working out for an hour can be much worse than the workouts themselves. On days when this mental malaise strikes, don't make it an 'all-or-nothing' choice. Just commit to 5 minutes – or go to the gym to do a quick HIIT session. Once you start working out, you'll likely want to extend your session. And even if you don't, at least you're one step closer to building a habit that’ll ultimately help fitness become a more integrated (and natural) part of your daily routine.
Maybe your goal is to deadlift 100 kg – and two weeks into your workout routine, you’ve improved your ability from just the barbell (i.e. 20 kg) to 50 kg. Even though you haven’t yet achieved your goal, take pride in reaching this mini-milestone along the way. Creating and then acknowledging these micro-goals' achievement can provide the crucial confidence boost you need to keep pushing toward the bigger goal.
You already know that the best way to stay healthy is to exercise and eat right. But if staying motivated to work out is already so challenging, how will you find the willpower needed to sustain healthier eating choices? Here's a little-known secret: do both at the same time. Researchers at the Stanford University School of Medicine have discovered that when individuals focus on changing exercise and diet simultaneously, they see higher levels of motivation than tackling them sequentially (i.e. one after the other). So, time for you to relook your nutrition?
Not sure where to start? Why not look at increasing your protein intake? Protein is one of the most satiating macronutrients around, which will ultimately help with weight management. That said, for most people, hitting their daily recommended protein intake (1.2 to 2.0 grams per kilogram of body weight) with just whole foods is next to impossible. This is where Lean Blend’s protein water comes in. Vegan, dairy-free, gluten-free, and naturally sweetened with real fruits – light and refreshing (say goodbye to protein shake bloat!); a silky-smooth mouthfeel, always.
]]>On the one hand, protein shakes fill you up and rebuild your muscles after a tough workout. But on the other… They can also make your stomach feel all kinds of swollen. Plus, there's also a real risk that they'd leave you grappling with rank, room-clearing farts. Uncomfortable and embarrassing–so much so that you'd be tempted to rethink your nutritional strategy. Perhaps you don't need so much protein after all?
Here’s the truth. You don’t need to cut down on your protein shakes; all you need is to avoid certain ingredients in your protein shake choice. Find out which below.
Dairy-based shakes–like whey and casein–can be particularly bloat-inducing if you’re sensitive to lactose, the sugar found in milk. With lactose intolerance, your body isn't producing enough lactase to digest lactose properly. That means undigested lactose passes into your intestines, where it ferments. And guess what? The fermentation process by-products include hydrogen, methane, and carbon dioxide gases. Yep. Gases! So, there you go: if you’ve been bloating after drinking your dairy-based shakes, you now know why.
An easy solution for this? Go vegan. Choose plant-based protein powders like soy, brown rice, pea, and hemp. Because they’re free of dairy, they’re naturally also free of bloat-inducing lactose.
Just one thing to note, though. Individual plant proteins tend to be deficient in certain amino acids; that means they don't have the best muscle-building properties when taken on their own. To ensure you get a more balanced amino acid ratio in your shake, opt for a powder with a blend of multiple plant proteins or one that lists and includes all amino acids!
Many protein powders contain additional ingredients, such as flavourings, stabilisers, or preservatives. That means that some of these powders are made with gluten-containing ingredients. A little background: gluten is a protein found in wheat, barley, and rye. Now, this ‘bonus’ protein source can be a problem for you if you have non-celiac gluten sensitivity, a form of gluten intolerance associated with uncomfortable gastrointestinal symptoms like abdominal cramps, fatigue, and–you guessed it–bloating.
The next time you pick a protein powder, make sure it’s free from this gut-irritating ingredient. You can do so by checking its product label or specifically choosing products that have been certified gluten-free by a third-party organisation, such as the Gluten-Free Certification Organisation (GFCO).
Just hearing some of the flavours available is enough to make one drool–mint chocolate chip, caramel fudge, strawberry… It’s like stepping into an ice cream store! Unfortunately, these delicious flavours come with a serious downside. Their formulation is typically packed full of sugar alcohols (sweeteners that have about half the calories of regular sugar). Why did you think those shakes were so sweet despite their low sugar content?
Because sugar alcohols stay mostly intact during the digestive process, a good amount arrives in your intestines, where it gets feasted upon by the bacteria there (i.e. fermented). As you know by now, this process leads to a ton of gas. Cue, bloating. So, the next time you shop around for a protein shake, make sure it doesn’t contain any of the following sugar alcohols: erythritol, hydrogenated starch hydrolysates (HSH), isomalt, lactitol, maltitol, mannitol, sorbitol, and xylitol.
Psst: don’t want to go to the trouble of holding up a magnifying glass to every protein powder product you come across? Here’s a simple solution for you. Lean Blend’s protein water ticks all the boxes. Vegan, dairy-free, gluten-free, and is naturally sweetened with real fruit. Best of all? It boasts a complete amino acid profile, so you never have to worry about blending different types of protein! Once you get a taste of this light and refreshing protein water, you're never going back. Bye-bye, bloating!
]]>Antioxidants is a term that gets thrown around these days and its one of those things that you kind of know is good for you but you don't know why. Keep reading to find out what they are, what they do, and where to find them.
First, we have to know what Free Radicals are.
Free radicals or “oxidants” are a type of unstable molecule that can be found in foods containing damaged fats (such as trans fat in fried food).🍟
Free radicals can also be generated in the body when we consume foods high in sugar or preservatives. 🍬🥓
What do antioxidants do?
Which is why we need “anti-oxidants” which, when consumed, bind to these free radicals or oxidants and neutralise then so they can’t cause any more damage and can be removed from the body. 🙌
But what are they really?
They can actually be a range of nutrients found in many foods. Plant-based foods are said to have a much higher concentration in phytonutrients like polyphenols found in green tea, coffee, raw cacao, berries even red wine. Vitamin E is also an antioxidant, found in nuts, seeds, olive oil and avocados. So be sure to include a wide variety of plant based foods into your diet and some coffee and red wine won't hurt too!
Our Superfood Coffee and Hot Chocolate have high levels of antioxidants because not only do they contain coffee and cacao they also contain superfoods like green tea extract and Siberian ginseng for optimum free radical reduction!
Get your fix here: https://leanblend.com.au/
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Super simple but with a punch of protein and nutrients, try it for your next brekky or post workout treat! Vegan, Dairy-free and contains 28 grams of protein!
INGREDIENTS
- 200g frozen mixed berries
- 1 small frozen banana
- 1 small natural banana
- 2 scoops of Lean Blend Watermelon Protein Water
- 50-80mL coconut water
- 1 teaspoon cinnamon
How to: add the ingredients to a food processor/blender and blend for around 45seconds in a MEDIUM speed until smooth! Top with your favourite fruits, nuts and granola!
Tip: Cut your fruit into your favourite shapes and add the offcuts into the smoothie for a waste free insta-worthy bowl!
Enjoy xx
Recipe By: Ines @crushinglimits
Ines is an emergency doctor, personal & fitness trainer, food photographer & cafe brunch lover blogger and social media content creator. She shares her daily life and health, fitness and lifestyle tips on her Instagram account @crushinglimits between her busy lifestyle and different jobs. She tries to make the whole world smile a tiiiiiiny bit more with her crushing and incredible creations! 👩⚕️☀️📸
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INGREDIENTS
BASE:
MIDDLE:
TOP:
METHOD
Enjoy!
Recipe By: Ines @crushinglimits
Ines is an emergency doctor, personal & fitness trainer, food photographer & cafe brunch lover blogger and social media content creator. She shares her daily life and health, fitness and lifestyle tips in her Instagram account @crushinglimits between her busy lifestyle and different jobs. She tries to make the whole world smile a tiiiiiiny bit more with her crushing and incredible creations! 👩⚕️☀️📸
]]>Hands up if you are a snacker?! I know I sure am!
While there is mixed evidence around the benefits of snacking, in my experience based on both my clients and my personal results, I have found it to be very helpful in leading and maintaining a healthy life to include three main meals and one or two healthy, satiating snacks in your day.
I’ve found that snacking when done right, can provide some pretty awesome benefits, including:
But let’s be clear when I’m talking about snacking I don’t mean on cookies, doughnuts or ice cream. To get these benefits from snacking, you need to make smart snack choices.
Here are my tips for choosing a smart snack:
A few of my favourite snacks, which I always recommend to my clients, include:
OR if you want something a little more fancy, give the below recipe a try! This is a delicious and perfectly balanced snack, which will keep you full and satisfied until your next meal. Plus, it contains Lean Blend Superfood Infused Latte blend for a little additional energy boost!
Caramel Latte Cookie Crunch Bars Recipe
Serves: 8 pieces
Prep time: 10 minutes + 1 hour setting time
Ingredients:
Method:
Blog post by Elise Blight (@balancebyelise)
Elise is a Certified Health & Nutrition Coach and recipe developer who is passionate about helping women break free of diets, enjoy the foods they love and find balance. Her mission is to guide and empower women to create balance in all aspects of their lives to become the happiest, healthiest, fittest and strongest version of themselves. Through sharing her own health journey, knowledge and delicious & nutritious recipes, she loves being able to show women health isn’t about restriction, and you can still enjoy all of your favourite foods (including wine, chocolate and pizza!) while living the healthy life!
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1. Take a mindful minute
Stress is controlled by a hormone called cortisol, when raised it helps us handle pressure and get things done however, too much can have a detrimental effect on the body. Our cortisol levels can gradually creep up without us noticing throughout the workday and especially now in these tense times.
Use this simple breathing technique to break through the stress and increase productivity in the process.
2. Dance Break!
Learn a TikTok dance. Yes, really. Even if you're terrible at it. Dancing or learning a dance sequence uses different parts of our brain and can help get those creative juices flowing, strengthen memory and get you out of your head and into your body. Great for when you're bored at work or have a particularly hard/annoying task to get done. Ok, ok, if dancing is really not your thing, maybe try some of the quick home workouts that a lot of people are posting, it will only take a few minutes and have a similar effect.
3. A fully present coffee break
Yup, you guessed it. Of course, coffee had to be a part of this list. We can't go a day without our favourite beverage and you shouldn't have to. Sipping on a hot drink is not only relaxing but is also amazing for your digestion. The next time you are sipping on your favourite hot drink, maybe take it to a window or outside and be fully present. This will also help increase concentration as you focus on this one simple pleasure WITHOUT checking your phone or getting distracted. This is YOU time.
Our Superfood coffee also contains adaptogenic herbs like Siberian Ginseng that helps to boost immunity and regulate cortisol levels for ultimate stress relief and an increase in mental clarity.
4. A Spinal Twist
Nothing better than a good stretch while sitting in a chair all day. Loosen out tight shoulder muscles and increase mobility in your spine with an easy spinal twist. It feels super satisfying while also detoxing the spine, stimulating the digestive system and keeping your back and shoulders flexible.
You might hear a crack, that's perfectly normal and low key feels amazing! If you are not too flexible or have injured your back in the past, you might want to go easy on this one and only twist as far as you feel a stretch in your back and arms.
5. Create healthy snacks
Bring on the Procasti-baking! Although it's not always time-wise to start baking in the middle of a work from home day making yourself a quick healthy snack can switch your brain from work into creation mode. Nourish your body by choosing smart carbs, healthy fats and proteins for energy and focus.
Here are some snack ideas that are super quick and easy:
We hope you enjoyed these tips and it helped make your work-from-home day a little bit easier.
Sending lots of love and good vibes from the Lean Blend Fam!
Written by: Ayesha
Lean Blend Owner and Wellness Coach
Such a fudging good BROWNIE🍫 This one is a little more fudgyyy and gooeyy than the other brownies I’ve posted recently 😍😍 Recipe down below:
Ingredients
Method:
This divine recipe was created by Giovanna Tano check out her instagram @nourish.by.g for delicious vegan recipes, fitspo and a touch of fashion. 💕😍
]]>She loved these as a kid and would always get them at cafes. So why not recreate a cafe-style iced chocolate, healthy style!
. . .
INGREDIENTS
. . .
METHOD
ENJOY 😋
Jess @eatingforfuel
]]>Tip #1 - Sleep
No brainer here! Getting an adequate amount of sleep is essential to keep your immune system recharged and ready to fight off anything. But it goes deeper than just giving your body rest. Insufficient sleep can cause your body to produce fewer cytokines, a protein involved with fighting inflammation and infection. This protein is only produced during restful sleep and not having enough in the long term can even make vaccines less effective because your bodies response is reduced. So go on, get napping!
Tip #2 - Speaking of Protein
Almost everything in your body is made from protein. Including those essential immune system cells like macrophages and white blood cells. So a big way to support your system is to get enough protein in your diet! Not only to rebuild muscles but to support all those lifesaving functions your body performs. The recommended daily intake of protein is 0.75 g/kg for adult women and 0.84 g/kg for adult men.
Our Protein Water contains 28g per serve and so is about 40% of your daily intake done! Plus is easy to digest, dairy-free, light, refreshing and is naturally sweetened with stevia and fruit! And a huge plus is you can order it straight to your door!
Tip #3 - Exercise
While it might sound like exercise should make you more tired and therefore lower your immunity, it actually has the opposite effect! Exercising will not only give you more energy and strength, but it also increases the production and function of Natural Killer Cells which are the body's defence against cells that have gone rogue such as cancer cells and cells infected by a virus or bacteria! Exercise also increases the production of endorphins or happy hormones to relieve stress and make you feel your best! So get moving and feel the difference!
Tip #4 - Adaptogen Herbs
While these are quite new to the modern wellness scene, most of these herbs have been used for centuries for health and medical purposes. Adaptogens are herbs and plants that help you adapt to your surroundings, such as reducing stress in a stressful environment. Siberian Ginseng is an adaptogenic herb as it has many benefits that can help your body and mind adapt to the environment.
It can :
Inhibits the growth of viruses
Our Superfood Infused Coffee and Hot Chocolate contains Siberian Ginseng plus 5 other superfoods to support your immune system and so much more!
Tip #5 - Nutrition
You are what you eat. And if you aren't nourished right it's impossible for your body to have a strong defence. Focus on eating foods rich in vitamin C and Zinc.
Vitamin C - This essential nutrient is involved with helping your body build proteins and in particular building collagen which is the main basis of healing and repair. This makes it an excellent immunity booster and should be consumed daily!
Food Sources:
Zinc - A mineral that helps to produce Helper T cells which are essential to fighting bacteria and viruses. Zinc is also an antioxidant and has anti-inflammatory actions.
Food Sources:
We hope these tips help you get an insight into how to best support your immune system and stay healthy throughout the year!
]]>Drink your espresso and eat it too!
This baked oats recipe is perfect for a nutritious and satisfying breakfast any day of the week!
Espresso is known to enhance the flavours of chocolate and our superfood espresso comes with a tonne of benefits!
INGREDIENTS
METHOD
Mix everything together and bake in an oven-safe dish at 180*C for 20mins.
Top with all your fave toppings like peanut butter and berries.
+ serve with Superfood Espresso drink on the side.
Enjoy!
Recipe by Candy Luk
A radiographer who enjoys spending time in the kitchen and whipping up *relatively* healthy and plant-based recipes. She believes in 80% healthy and 20% (or more) indulgence 😉 Her goal is to create recipes that are not only pantry-friendly, but also nourishing to our bodies, and to inspire people to live a healthy and balanced lifestyle x
Check out her gorgeous page @nourishandflourishsyd
]]>These delicious Plant Protein-Packed Pops are the perfect summer treat!
Made with our Watermelon Protein Water these Pops are:
With just two ingredients there's no excuse not to try it out for yourself!
Watermelon Berry Protein Popsicles
INGREDIENTS:
Recipe by: @casgoesketo
]]>These peanut butter energy bites are infused with superfoods and are the perfect way to curb those afternoon hunger cravings!
The original recipe is from our Vegan Reset Plan created by the amazing Naturopath and Nutritionist Pheobe Stehbens.
We decided to give the original recipe a twist and add our SUPERFOOD Infused Hot Chocolate Sachet in place of the Raw Cacao.
And so much more!
This is also the easiest bliss ball recipe we've found, no food processor needed!
Ok, enough chit chat here's the recipe! You have GOT to try it!
7 ingredients - 15 minutes - 3 serves
INGREDIENTS
METHOD
NOTES
Storage
Store in an airtight container in the fridge for seven days or in the freezer for longer. Always serve chilled.
Serving Size
One serving is equal to one ball.
Gluten-Free
Use certified gluten-free oats.
Nut-Free
Use sunflower seed butter instead.
More Flavor
Add vanilla extract.
No Maple Syrup
The Superfood Infused Hot Chocolate is already naturally sweetened so you can skip it or use honey instead.
No Quick Oats
For best results, these balls need a smaller oat-texture. If you substitute with rolled oats, pulse a few times in a food processor to chop them up into a quick oats texture.
Original recipe by Pheobe Stehbens
https://www.freshnaturopathy.com.au/
@_eatfreshfeelfresh
]]>The perfect treat for those out there following a low carb diet or those that just prefer a no-sugar alternative to traditional brownies. Made using whole food ingredients, gluten-free and nutritious with a boost of 6 superfoods and organic coffee. This recipe is dairy-free and vegan adaptable and perfect for entertaining or to meal prep for the week and bust those sugar cravings!
Fudgy Superfood Keto Brownies
Ingredients
- 150g Unsalted organic butter (or coconut butter)
- 100g Coconut oil
- 140g Granulated erythritol (or granulated sweetener of choice)
- 100g premium dark chocolate (90% cocoa)
- 1/2 cup coconut flour
- 1/4 cup cacao powder 🌰
- 3 x 700g eggs 🥚***
- 1/4 tsp Kosher salt
- 1 Sachet (10g) Lean Blend Superfood Espresso (or ground coffee of choice)
- 200g Sugar-Free Chocolate chips (optional)
*** Egg alternative can be used. Scroll down for a vegan chia seed egg recipe!
Method
1. Preheat oven to 180 degrees Celsius & pre grease/line with parchment paper (bottom and sides) a brownie tin/tray or 9” cake tin.
2. In a medium heatproof bowl combine coconut oil, butter, sugars & premium chocolate. Melt over a water bath or microwave in 30-second increments until well dissolved. Remove from heat and allow to cool for 5 mins.
3. Add in all remaining ingredients and whisk until completely combined (try not to over whisk as it can go cakey instead of fudgy!)
4. Pour into your prepared tray/tin and place in the oven for 25-30 mins (try not to overcook it you’ll end up with cake). Remove from oven and allow to completely cool in tray/tin before removing!
5. Optional toppings; add 1/4 cup of peanut butter melted with 1 tbsp of coconut oil and sweetener of choice drizzled on top with toasted nuts/coconut or fresh raspberries.
Enjoy! xx
Recipe for Lean Blend by:
Cassandra @acucarmumma
Bonus Recipe!!!
Vegan Chia Seed Eggs
1. For 1 chia seed egg, combine 1 tbsp ground chia seeds with 1/3 cup of water and soak for 5-10 mins until set.
2. Double or triple the measurements depending on how many eggs are needed for the recipe.
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Firstly we would like to thank you for dropping by and taking the time out of your already manic life to check out Lean Blend and what we have to say.
What is Lean Blend?
Lean Blend is a healthy alternative to a cup of coffee? "Healthy" you may ask!
How?
Within this cup of golden goodness, we have added 6 natural fat burning ingredients, made with natural sweeteners, no refined sugars, dairy free, vegan and organic ingredients.
Coming in 3 different flavours - Latte, Espresso and Cacao (perfect for those people that don't like coffee).
Why drink Lean Blend?
Lean Blend will help boost your metabolism, increase your energy, control appetite, reduce body fat & more.
Whether you are an athlete, looking to lean up, lose weight, increase energy or just a regular Joe Blow looking for a healthy cup of joe, Lean Blend can be enjoyed by everyone.
What to expect from our Blogs?
Well, we aren't going to tell you exactly what we are going to write about from post to post, because well, that would be just boring! But we might give a few hints - Coffee (surprise, surprise), Health & Fitness, Recipes, maybe some interviews with some cool people? Perhaps some articles on politics too, okay we are joking! no politics here!