There are many ways to express grattitude, for instance doing meditation, some other exercises, praying or simply expressing your feelings in words, numbering the things you are grateful for. Regardless the method you choose, the simplest and most effective way is to just write or say THANK YOU, which is at the same time one of the most beautiful ways to stay healthy and pleased. It all starts with surprising neurological effects, through which gratitude affects us and our bodies.

For those who didn't pay enough attention at biology classes in high school, a little repetition. Hypothalamus is a part of the brain that controls all of the numerous functions of our body, including our appetite, sleep, body temperature, digestion and growth. A study performed by the National Healthcare Institute in 2009 has shown hypothalamus gets activated whenever we feel or express gratitude. This study has also shown that we literally cannot live without gratitude, although this might be hard to believe the first time one hears it.

When we truly feel grateful for something or someone, our brain rewards us. Since this feeling is so pleasant, we feel motivated to experience it again and this way become more inclined to expressing thank you to people and act in their favour whenever possible.

Gratitude also decreases the level of pain. It is hard to believe that a simple word like thank you can ease body pain, but it is a fact. In a study called Counting Blessings vs. Burdens performed in 2003, the participants, all suffering from a particular disease, wrote a so called Gratitude newspaper, into which they wrote down things they were grateful for in life. 16% of the involved reported a decrease in disease symptoms and 10% of them reported a decrease in body pain. The study has also shown the participants became much more motivated for recovering from disease.

Numerous studies and researches have shown gratitude improves the quality of sleep, decreases the time we need to fall asleep and prolongs the duration of sleep. As already mentioned, sleep is one of the many vital processes controlled by the hypothalamus. And being grateful means having a healthier, more natural and deeper sleep. Sleep is related to numerous other body functions and can decrease insomnia, depression, pain and stress. It also helps strenghten the immune system, thus making us healthier. But not only that, also more relaxed throughout the day.

Gratitude also benefits our heart and nervous system. A study on the benefits of gratitude conducted in 2007, which involved people with hypertension, has shown a significant decrease in systolic blood pressure. It has also shown that writing a so called "Gratitude newspaper" can reduce blood pressure for 10%. Being more grateful also makes us more resistant to traumatic experience and stress and speeds up recovery from these events.

The power of gratitude is truly unbelievable. It reveals us new horizons and positive sensations so that through it we are able to attract abundance into our lives. We open ourselves to the plenitude of life and are willing to receive. For it is not all about giving, we must also learn to accept open handed what is given to us and at the same time have in mind that we have deserved it. Gratitude also changes our view of the world and reminds us of what is truly important.

Any study on gratitude has provided us with undisputable evidence that gratitude benefits our bodies, minds and souls. It is normal to sometimes feel as we have nothing to be grateful for. We might feel this way because we haven't been grateful enough before. If this is the case, start by saying thank you even for small, everyday things. You don't need an excuse to be able to say thank you and this way bring more kindness to the world and your loved ones. Gratitude is healthy and contageous, spread some around.

Winter is almost here, so it is especially important to know what we can do to strenghten our immune system and keep ourselves healthy and free from infection.

Are you wondering why common cold and flu are that contageous?

• • There are almost 200 viruses causing colds.
• • Viruses can survive on any surface from a few hours up to a few days.

• • Infected drops at sneezing or caughing can travel up to 3,5 m.

• • The viruses can hide themselves in our body cells and it can take up to a week for the body to produce enough antibodies to fight off the disease.

• • During the season the viruses can mutate, so even if you have developed resistance to the previous viruses, you can nevertheless get infected by the mutated species.

To keep that from happening, here are some tips to help you fight the viruses.

1. Have a balanced nutrition

To support the immune system, your body needs a lot of vitamins, such as A, C, D, E, as well as selenium, zinc and omega 3 fatty acids. These are mostly found in quality animal protein, pulses, nuts and seeds. Of course we mustn't leave out large amounts of fruit and vegetables. Different superfoods can be of additional support in your maintaining and strengthening the immune system.

It is important you avoid processed meat products, fried foods, non-alcoholic sweet drinks and products with artificail sweeteners and refined sugar, as these depress and weaken the immune system.

2. Consume a lot of vitamin C

Fresh fruit and vegetables are the best source of vitamin C that helps strenghten the immune system and keep you healthy. A lot of vitamin C is found in strawberries, citrus fruits, kiwi, peppers and green vegetables.

3. Use herbs and spices

At cooking use a lot of garlic, onions, ginger, black pepper, curry and turmeric, as these contain substances that help strenghten the immune system.

4. Drink a lot of water

Being sufficiently hydrated is one of the best things you can do for your health. For a greater effect, add a slice of lemon for additional vitamin C.

5. Have enough sleep

It has been demonstrated that chronic fatigue increases the risk of disease. The body gets rejuvenated and strenghtened suring sleep. If you have the chance, try to sleeep for 7-8 hours a day. You can be sure your body will be grateful.

6. Have enough exercise

Exercise is not just a great way to shape your body, it also strenghtens the immune system, increases the quality of sleep and makes the body stronger. If you don't have any health issues that prevent you from exercising, find time for it, even if that means only taking a long walk.

7. Enjoy the sun

Vitamin D is essential for strenghtening the immune system. If possible, spend at least a few times a week 30 minutes outdoors.

8. Relax, laugh, and enjoy life

Ongoing stress and depression can weaken the immune system and thus make us more susceptible to disease. It is important you enjoy life and relax by doing what you enjoy.

And here's a delicious IMMUNE SYSTEM BOOSTER, a true vitamin bomb to keep you safe from any cold and flu. The smoothie will improve your genreal wellbeing and load you with vitamin C.

You'll need:

- 100g sliced pineapple

- 1 banana

- 1 kiwi

- 1 glass of orange juice

- 1/2 glass of water

- Juice of 1 lemon

- chopped/grated ginger

- 1 spoon of barley grass

Mix all the ingredients together and drink it immediately. Prepare yourself one every day.

In the long run these 8 tips can help your body ensure a greater defence against different diseases, as well as protect you from the influence of ageing. The best tip we can give you is to suffer the least possible amount of stress, have enough sleep and maintain a sufficient intake of vitamins. Pick foods that include substances that will fill you with energy, protect your immune system and give you an optimal balance of nutrients. One of these are definitely also nuMe products, which include 100% of vitamins, minerals and fibre, with the helpful addition of collagen that will return the elasticity to your skin. Check the individual products here >>

A little black dress is a dress any woman should have in her wardrobe. It may be used as an evening or cocktail dress, longer or shorter. It's simple, elegant and open for variation to suit any occasion. You can wear it throughout the day or on special occasions. It's appropriate for any time of the year and any current fashion trend. It is a piece of wardrobe that solves any problem when it comes to choosing the »right« outfit. Since party season is here, you will surely be faced with these problems more often and it would be sensible to make them easier for you.

The authorship of the little black dress is attributed to the French fashion designer Coco Chanel. A sketch of her dress was first published in Vogue magazine in 1926. The colour black has always had an important role in the history of fashion but became truly famous only after Audrey Hepburn was dressed in it to act out her role in the popular Breakfast at Tiffany's.

1. Pear shape

Pear-shaped women have rounder hips and thighs and an unaccentuated upper body. Women with this figure type should draw attention away from their hip area to the upper part of the body choosing a dress with a large v-neckline and/or belt, which they can add as an accessory. The more sassy can choose a shorter above-the-knees dress, while the more discreet will prefer a dress ending below the knees. Nevertheless, make sure the dress does not end in the widest part of your thighs.

2. Hourglass shape

This is thought to be as the ideal figure shape, with beautiful curves in the hip and bust area that express the female charm. If you nevertheless don't want to expose a certain part of your body, for instance a somewhat more expressed waist, attract attention away from it by highlighting another part of your body.

3. Apple shape

In this figure type the majority of body weight is found in the central part of the body. The strong point of this figure type is definitely the shapely legs, so they have to be shown off. Ideal for this body shape are classical dresses, tight at the chest with a straight cut.

4. Rectangular Shape

This figure type is even from the shoulders to the hips and has a less defined waist. It is generally a slimmer, athletic figure. Women with this figure type can afford to wear a very little little black dress, which however should not be too tight, except in the waist area, as this creates an optical illusion of a slimmer waist.

The reason why the little black dress has been such a success around the world for such a long time is because it can be combined with almost anything to suit any occasion. This is why, my dear, if you do not have one in your wardrobe yet, you must go shopping right now. Choose a cut that suits your body shape, pick some accessories to go with it and I guarantee you won't pass unnoticed.

Source, source

Ingredients:

• - 100 g coconut flour
• - 100 g cottage cheese,
• - 50 ground cashew nuts
• - 2 nuMe Slim Shakes French Vanilla,
• - 2 egg whites.

Mix all ingredients to obtain a smooth mixture and form balls. In the end you can roll them in coconut so they will not just have a divine taste but also look great. Then they are ready to excite you and your guests :)

nuMe Slim Shake French Vanilla with Collagen

Many people gladly give and receive gifts from friends and family. A gift is a symbol of commitment. And accepting it is a symbolic gesture of our disposition to continue the relationship and at the same time an obligation to do so. And the greater importance the gift has, the greater the commitment on both sides, the giver's as much as the receiver’s. But gifts we receive are not always what we would want them to be. So what to do when you receive a gift you do not actually like? Should you pretend that you like it very much anyway or tell the truth? Who knows? There is no denying that the majority of people see gift giving as an essential part of Christmas, nevertheless what is truly important this time are positive feelings, such as happiness, kindness and generosity.

Choosing an appropriate Christmas gift can be a true minefield for some and cause them a great amount of fear and anxiety. Luckily we have prepared for you a few tips to make this task easier for you.

1. What kind of a gift to give?

There are two strategies of finding an appropriate gift. In the first you try to find a gift that reflects the quality or interests of the person the gift is intended to, whereas in the other you are focused on finding something that reveals your own personality or something about you as an individual. Which of the two is better? A research has proven that the majority of people believe the best gifts are oriented on the receiver. Nevertheless, these same people admitted it is awfully easier to buy a gift that reflects the personality of the giver rather than stressing oneself in finding a gift that reflects the receiver to this way prove how much he/she knows the intended recipient of the gift. The trouble with receiver-oriented gifts is that we spend a lot of time pondering on what this person wants or would want to have. A simpler strategy would be to just ask him/her what he/she wants. This way the problem would be solved.

2. Money?

Some people just don't want to take the risk of giving a useless gift, so they rather give money as a gift. However, giving money for Christmas is definitely not a good idea, unless the receiver himself has wished so, because the essence of Christmas is definitely not in the money.

3. How much money to spend on a gift?

Have you ever asked yourself how much money you should spend on an individual gift? Some believe the more money you spend, the greater value you have as a giver in the eyes of the receiver. Others disagree and believe the price makes no difference in this case, because what really matters is the intention with which the gift is given.

4. It is not all about gift giving!

Gift giving in itself does not make a happy Christmas. A much greater importance should be placed on tradition and the rituals connected to it and especially spending time with your family and the well-being of your loved ones.

There is no need for us to focus on spending money and stress ourselves over what to buy for Christmas to this way try and create the Christmas spirit. This can only turn us off. Christmas spirit can be created in a much more simple way. Let us rather dedicate the time we would spend shopping for gifts to the people around us in this, for some, the most beautiful time of the year. This would give Christmas all of its magic. May these holidays be about you giving yourself and the others the best possible version of yourself. A happy, healthy and pleased you, because this is the only way you will make others feel good around you too.

May you have satisfying Christmas preparations.

1. Pick a glass of red or white wine instead of distilled drinks.

A glass (3.5 fl. oz./1 dl) of wine has 85 kcal, while a shot of liquor that usually gets mixed with sweetened soft drinks contains 140. A glass of wine is quite healthy, as it contains iron, magnesium, potassium and antioxidants. Of all spirits, vodka contains the least calories (72 kcal), so if you must make a detour from your diet plan, choose vodka and mix it with a low-sugar soft drink like sugar-free Red Bull, Coca-Cola zero, etc.

2. Use cinnamon, cloves, stevia or oranges to sweeten your Christmas drinks

Avoid white sugar. You'll have enough of it already with desserts and other depraved meals, so there is need for sugar to find its way also into your drinks. You can use powdered or liquid stevia, together with an increased amount of spices and the drinks will taste just as delicious as before or perhaps even better ;)

3. Have smaller servings and do not skip meals.

In case you decide to break your diet plan, make sure you break it with small quantities of perverted food only, so you will both satisfy your palate and leave the crime scene with less guilt on your shoulders. In any case, do not worry, if you balance the crime out with light diet meals throughout the rest of the day, you will suffer no consequence on the scales.

4. Before you head for a social event ...

... where you know will be a lot of food, grab a protein and fibre-rich meal before you leave so you will not be hungry. A chicken or chickpea salad is a nice choice.

5. Bake low-calorie sweets

The cakes and sweets you make for the holidays can be sweetened also by using stevia, a natural sweetener, or you can satisfy your sweet tooth also with different light and healthy desserts, based on fruit and protein with no added sugar. Perhaps you can even give these as gifts to your friends and family this year, instead of high-calorie chocolates and other classical sweets.

6. After a long night, ...

... have yourself a delicious light soup to warm up your stomach. Tomato soup is a perfect choice.

7. Be well prepared for nights in the open air ...

... as you don't want to stay in bed for the rest of December. Always dress warm and at the same time boost your immune system with a dose of vitamins. We recommend a tablespoon of honey and ginger every morning.

8. Drink a lot of water on all social events.

It will first make you feel full, and second guard you from heavy headaches the day after, as it reduces the influence of alcohol.

9. At mealtimes, ...

... choose predominantly protein foods. If possible, avoid carbohydrates (bread, potato, pasta) and choose meat, fish and vegetables instead. Be moderate also with desserts.

10. Remember ...

... that one crazy night won't ruin all the efforts you have put into workout throughout December. However, several consecutive nights like this, without taking into account our recommendations, will leave more tracks as you might have desired.

GIVE YOURSELF A HEALTHY AND NEW LIFE! Join us and discover our Advent Calendar made especially for you. Click here and make this December unforgettable >.

1. Write a realistic goal onto a sheet of paper.

2.Take a picture of yourself in front of the mirror, dressed in your underwear and measure yourself.

3. Drink at least 1.5 L of water per day.

4. Eat your breakfast.

5. Buy cups to organize your diet.

6. Eat 6 times per day.

7. Eat a piece of fruit in the morning.

8. Eat a bowl of vegetables.

9. Take each day 5 minutes just for yourself.

10. Reduce your coffee intake to a cup a day.

11. Have a cup of legumes, chickpea being the best choice.

12. Take a walk.

13. Do something spontaneous.

14. Reorganize your fridge.

15. Say no to junk food.

16. Eat only if you are really hungry.

17. Never skip breakfast.

18. Eat a piece of fish.

19. Eat a handful of nuts.

20. Prepare your meals beforehand.

21. Have control over the portion sizes.

22. Write a nutrition diary.

23. Increase your protein intake.

24. Control your daily energy intake.

25. Eat at a table.

26. Reduce the portion size of your dinner.

27. Reduce your salt intake.

28. Reduce your daily food intake for 100 kcal.

29. Sleep 7 hours per night.

30. Reduce the intake of simple sugars.

31. Make a new selfie and repeat the measurements to check your progress.

GIVE YOURSELF A HEALTHY AND NEW LIFE! Join us and discover our Advent Calendar made especially for you. Click here and make this December unforgettable >.

nuMe kroglice:

• - 150g oats

• - 150g ground almonds

• - 20 dates, pitted

• - 1 portion of nuMe slim shake Morning Cappuccino

• - 4tbsp cottage cheese

• - 4tbsp shredded coconut

• - pinch of sea salt

• - 2tbsp chia seeds

• - 2tbsp cocoa powder

Put the wet ingredients into the food processor and blitz for a minute. Add the dry ingredients and pulse until a wet “dough” forms. Leave it for a few minutes for the oats and chia seeds to absorb water and for it to become a moldable dough. Roll it into balls and roll them into cocoa powder or cocoa nibs! 

Recipe by: Marko Bakes

nuMe Slim Shake Morning Cappuccino with collagen

1. Replace fruit juice for real fruit

Fruit juices contain plenty of sugar, which can lead to an increase in blood sugar. Instead of drinking juice choose a piece of fruit. By doing so you will also eat fiber that helps you stay full longer and can also contribute to lower cholesterol levels.

2. Add protein

Morning dose of protein fills the body with energy and helps you stay energized throughout the day. A good choice for a healthy breakfast are eggs, because they can be prepared in a number of different ways. If you do not like eggs you can use Greek yogurt, quinoa, oat flakes or cottage cheese instead.

3. Healthy fats

We know there are different types of fats, some are healthy and other are unhealthy. Incorporating healthy fats to your breakfast can help your body absorb vitamins. These fats can also help build cell membranes, prevent inflammation and some also help regulate hormones. Try adding avocado to your meal or include some nuts or seeds into your nuMe shake.

4. Watch portion sizes

Yes, it's a real challenge to resist large portions, especially if your breakfast is delicious. Here is our tip: serve food in small plates (cups) so the portions will look bigger. Then sit down and enjoy the food.

5. Avoid processed foods

While snacks and various pastries can be a quicker breakfast, they are not exactly a winning combination. These are usually highly processed and most nutrients are removed. You will become hungry soon after eating them. Processed foods affect your mood too. You can prepare your breakfast the night before if you do not have time to do it in the morning. Otherwise, here are our tasty nuMe shakes or nuMe bars – a quick and easy solution for a healthy breakfast.

P.S.: The best choice for a healthy breakfast are nuMe meals. You will never need to calculate calories because we have done this already for you. With the help of 6 nuMe meals per day, you will consume all the vitamins, minerals and fibre your body needs in a very low-energy diet (<800 kcal). They also contain collagen, which will take care of the elasticity of your skin and the health of your hair and nails. Take a look at our nuMe packs here > and start the most delicious transformation of your life right now.

1.Are you familiar with the following situation: You have decided to start exercising and leading a healthy lifestyle today. So you get yourself a monthly fitness or group exercise pass, or even agree with a personal trainer to start tomorrow. You also buy yourself many meal substitutes and food supplements to help you through, because you are really determined to start for real tomorrow (Monday). However, before your first training in the morning you find one and again an excuse why it is not the right time for you to start (stomach ache, headache, loads of work at the office, etc.). In the end all the supplements and meal substitutes end up gathering dust in the closet while you end up postponing the change of your lifestyle to an undetermined time in the future.

2. Then there is the woman full of drive and motivation, determined that this time she is going to make it. She buys a monthly, quarterly or even a yearly fitness/group exercise pass, or hires a personal trainer. She works out diligently 2-3 times a week and leaves her heart out at the training. But she is currently not willing to change anything more than that. She is somehow unable to make the psychological change of her eating habits. There is still something pulling her back. Food is the one shelter/comfort that still gives her the feeling of security and control over her life. But when she finally realizes that food represents 70% of the result and that if she really wants to make a wholesome change, she will finally have to make a jump and not only a step. Making a single change in your life is a big step, but making two or more is an even greater and harder one. It is also a greater shock for the body. However, when you let go and set yourself a clear goal that you see before yourself every day, it makes it all a lot easier.

3. The third type of woman I meet in my work is a woman of other priorities. Her wish to change is great, but she simply cannot fit regular exercise into her busy schedule, because she is too occupied with taking her children for their afternoon activities and puts herself in a secondary position. She starts working out, but keeps having a lot of excuses and often reschedules or misses out on training, because her priorities are simply elsewhere. She makes a few changes in her eating habits, but every birthday or other social event is an excuse to leave them out. At the same time her busy schedule is draining her out, because she first wishes to be a good mother and wife before anything else. She has put herself last. When is the right time to put herself first again is just a question of her consideration of right timing and repeated dissatisfaction with herself.

4. Then we have the diligent ant. She gets up at 6 o'clock in the morning to get to training on time, in the mean time she organizes the rest of her obligations (work, kids, partner), sticks to her dietary regime and sees a clear goal before her. She meditates on herself, gains on self-confidence and esteem, and improves the quality of her life and her health. Consequently, the relationships with her partner, children and family improve. She starts to involve her new active and healthy lifestyle into her family life, the family spends more time walking, hiking or cycling together, etc. Shopping and dietary habits of the entire family change.

5. The final type is the woman that simply hates sports. She hates fitness training, group workouts, fitness machines and the crowd-instinct-guided workouts. Stepping into a fitness centre is a nightmare for her, because she believes it is a place only for women who like to show out their bodies, look themselves in the mirror and apparently don't have self-esteem problems. She has a great motivation to start a change, because she has finally decided that things cannot go on like this anymore. Due to her feelings about fitness centres she prefers working out at home, guided by a programme downloaded from the internet that she follows three times a week for two weeks, taking up along the way the dietary recommendations given there. After two weeks her motivation drops and she falls back into her old routine.

So, which type of woman are you? Please leave a comment below, and let me know what type are you ;)

1. With the help of a friend or partner everything gets easier

Agree with your friend or partner to take on the challenge together. You will serve as motivation to one another. Every day you will poke one another to see whether you have followed your nutrition plan and did your daily exercise. When motivation falls low, it's good to have someone around to encourage you to continue with your plan and fulfil the vows you have given yourself.

2. Set a clear, defined and realistic goal of where you wish to get

Write down on a piece of paper or your mobile a clear and defined goal you wish to achieve in the next 60 days. If you wish to lose a few pounds, write exactly how many. Step onto a scale to check your current weight and write down your goal for the 60 days to come. If your goal is a size number, write: »In the next 60 days I wish to lose 2 dress sizes, from 42 to 38.«

If your goal is to reduce your curve sizes, measure your hip, waist and thigh sizes and write down how many centimetres you wish to lose in the next 60 days. And don't forget: your goals need to be realistic. So don't set yourself to lose 20 cm on your waist line, if it is clear that it is impossible to achieve in 60 days. If you wish to shape your body, define exactly what that means for you (for instance: When I look in the mirror, I wish my behind would be more firm and lifted, my belly flatter and firmer and my arms more shaped) and support all that with centimetres. You have to remind yourself daily of why you decided to start in the first place, and the reason must always lie in yourself. Whenever you are doing this for someone else, it's the wrong way to go.

3. A clear and defined path to your goal

We all know that the path towards one's goal is much more important than the goal itself, because we want the changes we make along the way to be long-lasting. As a start it's best if you write down the 5 main points that will help you reach your goal in the following time-period.

For instance: The 5 main points towards reaching my goal are:

• • I will start eating six times a day.
• • I will drink more water, that is, at least 1.5 litres a day.
• • I will reduce the number of coffees I drink per day from 3 to 2, with no sugar added and will replace the sugar with stevia.
• • I will eat more fruit and vegetables: each day I will have a piece of fruit and a small bowl of salad.
• • I will treat myself with an hour of time for myself three times a week and I will use it for exercise and spiritual development.

4. Cleaning up the fridge

Part of the process of changing your lifestyle or just losing a few pounds is also the preparation of your entire environment for the change. This is why we recommend you also reorganize your fridge and kitchen drawers to remove any possible temptations. Without this you'll have great difficulties in keeping up with your diet plan, because you will be constantly tortured by temptations.

5. This is not diet, this is a lifestyle

The changes you make in your daily diet are meant to be long-lasting and are not a »diet« in a classical sense of the word, which is why you should practice them until they become your habit/lifestyle. This is the only way for you to make wholesome and long-lasting changes in your life.

6. Changing your shopping habits and educating yourself in reading nutrition labels

Part of changing one's eating habits is also educating oneself to read nutrition labels properly, because one type of calorie is not equal to another. It is the environment that determines us in the 99%, which holds true also for your children and means that whatever you'll put on your plate, you'll also put onto your child's. Statistics show that in the majority of cases where both parents are overweight, the children experience the same condition. This is why we should make a wholesome lifestyle change not only for ourselves, but our children as well. This will also improve the relationships we have with them and our partner.

7. May proper execution be a constant in your exercise

We have prepared for you a daily exercise programme, the NBG guide that you can perform in the comfort of your living room. We recommend you to exercise 3 times a week – Monday, Wednesday and Friday. It is of extreme importance that you perform the exercises correctly, because that way you will avoid potential injury. Especially if you are a beginner, you should listen to your body and don't exceed your limits. This is when injuries are most likely to occur.

8. An old photograph to keep close, etc.

Find an old photograph of you that represents a period of our life/a version of you in which you felt best in your skin. Put it in a visible place in your flat or your wallet to remind you daily of the goal you want to achieve.

9. Stress cannot be eliminated from your life, but we can learn to react to it differently

Stress has simply become a part of our lives, which is why we won't be able to eliminate or avoid it. What we can do is train ourselves to react differently in stressful situations, especially if eating is the way we seek comfort. Try the following routine: whenever you see you’ve become upset, take five deep breaths and go for a short walk outside, run a few miles, take an anti-stress ball and squeeze it or call your friend and let the load off your shoulders.

10. Sleep - the key factor to success

It is important to be aware that lack of sleep and irregular sleeping patterns ruin our hormone balance, which is why we should first ensure that we have a long and comforting sleep whenever we can. If we do not have a regular sleeping pattern or lack sleep, our body starts releasing more hunger-stimulating hormones. It is best to sleep eight hours a day. Scientists have discovered that women, who’ve slept an average of five hours per night, gained a pound of weight over the course of a year. In addition, the majority of food we eat in a day should be consumed in the first half of the day, while less in the afternoon. If we get a fit of hunger in the evening, we should eat only protein and vegetables, but never carbohydrates.

11. Attention - tracking your progress in photographs

Throughout the 8 weeks, taking photos of yourself will be the primary form of measuring your progress, while weight and centimetres secondary. Although you’ll of course keep a record of your body weight and waist/hip/thigh/biceps sizes, focus on the progress visible on the photos. This is important because it often happens that the progress is not visible on the scale and in the measurements, but is obvious in the mirror (especially if your starting weight was moderate or low). Without visible tracking of your progress, you can easily lose motivation. When measuring progress it is also important to take a picture and measure yourself always at the same time of the day. This will keep your results free from the influence of having just drank or eaten something.

Measure your success:

• • At he same day of the week,
• • At the same time of the day,
• • In the same clothes,
• • On the same scale.

nuMe Protein Pots:

• - 1 portion nuMe Slim Shake French Vanilla with collagen
  
• - 4 TBSP of coconut flour
• - 2 eggwhites
• - 1 banana
• - 1 greek yoghurt

Mix all the ingredients together and serve them in cups, sprinkled with coconut flour. Yummy in the tummy ;)

nuMe Slim Shake French Vanilla with collagen

My experience with nuMe on the path of transformation was excellent. For the first few weeks, when I had only nuMe meals, I did not have to think about what I would prepare for meals or what I need to buy at the store. I did not have to count the calories because with each nuMe meal I knew exactly how much protein, carbohydrates and fats my body received. I was getting all the necessary vitamins and minerals, so I did not need to add any dietary supplements to my nutrition. And all nuMe meals contain collagen so I wasn’t afraid that my skin would be slaughtered even after 30 kilograms of loss.

nuMe is much more than just weight loss. It offers a complete 360° approach. It gives you inner and outer transformation and a journey to your magic soul - to your diamond ... You discover pieces of yourself that were sleeping somewhere deep inside you and, of course, you allow them to come out, to shine and you have the feeling that you can do everything. You get the power to realize goals that seemed so impossible. You get motivated to create a NU you, a NU life, a NU business career, a better relationship with friends and parents and above all a better attitude towards yourself.

Author: Helena Jereb, 43 years

It is actually unbelievable how important a change like that can be for your life. When I take a look back now I can see that I had been lying to myself all the time about how pleased I am with myself, hiding from myself every negative thought and of course the hatred towards my disfunctional, oversized body and myself with it. I mean, »hiding«. Of course I was aware of it, but I couldn't survive without lying to myself.

By discovering this simple diet, where you simply put water to the pre-prepared meals, mix and drink or eat them and thus introduce all the nutrients your body needs for the day, made me feel reborn. As a mother, business woman, every day on the go … One of the greatest reasons why I didn't take on other diets was the simplicity and speed of preparing the meals. It is not as simple to prepare yourself appropriate meals according to a given diet, but with a nuMe diet all these problems are solved. When I took up the nuMe diet and saw and feel results on my body already the first week, there was no giving up. It is truly marvellous how fast the results show up. It surprised me also how much energy I got. After the first week I felt my body was awkening and that I need to start with exercise. I started taking walks regularly which slowly turned into a love for walking and running. Now thatI spend absolutely too much time sitting behind my desk at work, I can't wait for my evening miles of exercise.

Why? Please, don't make that gesture and say: »Ah, just another food that actually means exercise.« First of all, nutrition represents 80% of dieting, if you haven't known that by now. Only 20% goes to exercise. But this exercise is food for the soul, the good feeling and energy, such a great addition to a balanced diet, you won't even want to avoid it. It has got so much to give: the feeling of a satisfied, pure and elastic body. You will feel positive already after the second minute of exercising, a smile will find its way onto your face, you will swing to the music you hear in the background and feel the sweat that will prove to you something is happening and that it is worth it.

I learned how to lead a helthy life. Thanks to this beginning: the first six weeks of a low-energy diet and 18 pounds less, I learned to eat less in more meals, without a great number of unhealthy meals, these were present only in a very small number. This is how I lost 44 Lbs in 6 months. And now I have been maintaining my weight and new lifestyle for already three years.

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However, there is no giving up here. This is an everyday struggle, I monitor my energy intake and always have with me a nuMe shake for a quick, low-calorie meal. Or perhaps a delicious little oreo chocolate bar. One of these is always in my bag and I haven't been to the bakery for the whole year to buy me a something, to quickly satisfy my feeling of hunger. Don't think my diet lacks in taste, quite the opposite: I do enjoy a great barbecue, however have it without bread, meat with courgettes and mushrooms, or an excellent cake, prepared by my son, the foodblogger @marko_bakes , which I simply cannot resist. But I eat only one piece and not five, as I used to.

My family is proud of their new mom, an active mom, who does sports, goes on trips, takes part in every family activity, looks forward to nice weather and enjoys nature. And does not remember the mom that used to complain about everything and had a difficult time with everything. Because she wasn't able to bend down to put on her socks. Because she did 100 yards and could barely breathe. And no one dared to tell me there was something wrong with it.

I truly recommend nuMe diet: it is the start you need if you really want to make a change. It will help you make the first step and learn how to preserve your achievements. You will become happy, smiling, and proud of yourself. Because the success will be yours and yours only. It's not easy, but you'll have support. And you'll make the most important people around you, your dearest, extremely happy.

Squats with or without a balance ball or with added weights

The squats are a basic, yet very complex exercise, and they need to be performed properly to have a positive effect and avoid injury. Squats fully activate both the front part of the thighs (the quadriceps muscle) as well as the back side of them (the gluteus maximus, semimembranosus, semitendinosus and biceps femoris muscles).

Start position: stand with your feet in full contact with the ground, slightly wider than your hips. Your knees must be slightly bent or actively straightened out, but not locked, so that the pelvis and spine maintain their natural position. The neck should form a natural extension of the spine. The hands should be straightened out as if an extension of the chest.

End position: lower your behind down to approximately 90°angle, transfer your body weight from your heel to the centre of the foot and back to the start position.

Keep in mind: always have your knees slightly bent or straightened, but not locked, your pelvis and spine in a neutral position, with the neck as a natural continuation of the spine. Make sure you don't transfer your weight to the toenails, push the knees over the toe line, have circular movement in your knees, lock them, or disturb the natural position of the pelvis and spine.

Side leg raises with (or without) an elastic band

This exercise is wonderful for activating and shaping the outer thigh muscles.

Start position: transfer the weight onto one of your legs. If you want you can use a chair, stool or to help you keep balance. The leg you're standing on is slightly bent or actively straightened out, but not locked. The pelvis and spine are in neutral position, the neck forming a natural extension of the spine. The other leg is actively straightened and slightly lifted from the ground. The foot is bent with the heel leading the move.

End position: move the hip of the leg lifted to approximately 45°angle and return to the start position.

Keep in mind: always have the knee of the leg you are standing on slightly bent or actively straightened, but not locked, your pelvis and spine in a neutral position with the neck forming a natural extension of the spine. Make sure the heel is leading the raise and not the toes. Push the toes towards the ground.

Side sweeps with (or without) an elastic band

This exercise works wonderfully your inner thigh muscles.

Start position: transfer the weight onto one of your legs. If you want you can use a chair, stool or to help you keep balance. The leg you're standing on is slightly bent or actively straightened out, but not locked. The pelvis and spine are in neutral position, the neck forming a natural extension of the spine. The other leg is actively straightened and slightly lifted from the ground. The foot is bent with the heel leading the move.

End position: move the hip of the leg raised past the body and return to start position.

Keep in mind: always have the knee of the leg you are standing on slightly bent or actively straightened, but not locked, your pelvis and spine in a neutral position with the neck forming a natural extension of the spine. Make sure the heel is leading the move and not the toes.

Author: Tamara Sisic Kramer, certified personal fitness trainer and a life coach, your NU friend

PLANK (start with 30s, then build up for 5s every week)

Plank is an exercise to stabilize the entire body, not just the abdominal muscles, but also for a nice butt. Also, back muscles and shoulder muscles and the front muscles of the thigh and hinds are also strengthened during exercise. Each of these muscle groups leaves its mark on the definition of your body. Well-tuned abdominal muscles allow you to easily lift weight during training, while towards the abdominal muscles they appear in seductive and flat stomachs or even the so-called "six pack". This group of muscles also well affects explosiveness and improves your jumps. The inner and outer oblique abdominal muscles will help you with sideways exercises and make sure your body shines in the form of a sandy clock. The tired back muscles will, besides the beautiful and full look of the butt, also take care of a nice posture and a healthy backbone.

This is an exercise for the abdominal muscle or m. rectus abdominis, external oblique abdominal muscles or m. obliquus externus abdominis and internal oblique abdominal muscles or m. obliquus internus abdominis. As well as shoulder muscles or m. deltoid, as well as the back muscle or gluteus maximus, deep back muscles (m.erector spinae and m.multifidus).

Start and final position: Initial and final position: We perform the exercises on a hard surface by turning to the abdomen, turning to the toes on the legs, which are raised in the width of the hips and the body to the elbows (also on the palms of the stretched arms), which are perpendicularly aligned with the shoulders. The body must be in the straight line, which means that we squeeze the butt, we push the scalp down and align the spine. We also focus our attention on the ground to make it as smooth as possible with the body line. During exercise, we breathe evenly.

CAUTION:Do not lower the butt lower than the shoulder line, do not curl the spine into the letter U.

Option (easy version): ON THE KNEES

Variation:
a) SIDE PLANK
b) MOUNTAIN CLIMBER

SIT-UPS ON THE MAT (in the start do 15-18 reps in 3 series)

Sit-ups are a basic workout for the abdominal muscle or m. rectus abdominis, external oblique abdominal muscles or m. obliquus externus abdominis and internal oblique abdominal muscles or m. obliquus internus abdominis.

Start position: lie down on the mat on your back, your feet are in contact with the footprint in the hip width to the shoulders, the knees are covered (look at the distance between the feet and the butt), the butt - the pelvis and the spine are in the neutral position and the neck is like the extension of the spine. Put your hands behind your head, touching only with your fingertips. As far as you can, lift your head slightly from the mat, otherwise it will stay in contact with the mat.

Final position: bring the body up 30 degrees and slowly return to the starting position.

CAUTION: check that the knees are slightly covered, the distance between the feet and the butt should not be too large to avoid additional muscle activation of the hip flexors, check that the pelvis and spine are in the neutral position and the neck is in the extension of the spine. 

Option (heaviest variation): RAISE LEGS, KNEE IN 90 DEGREES ANGLE

ROTATING SIT-UPS (in the start do 15-18 reps in 3 series)

With rotating sit-ups we activate m. rectus abdominis and the abdominal muscle, m. obliquus externus abdominis or external oblique abdominal muscle and m. obliquus internus abdominis or internal oblique abdominal muscle.

Start position: lie down on the mat on your back, your feet are in contact with the footprint in the hip width to the shoulders, the knees are covered (look at the distance between the feet and the butt), the butt - the pelvis and the spine are in the neutral position and the neck is like the extension of the spine. Put your hands behind your head, touching only with your fingertips. As far as you can, lift your head slightly from the mat, otherwise it will stay in contact with the mat.

Final position: bring the body up 30 degrees, rotate it and slowly return to the starting position.

In the upward direction, you perform a concentric contraction and breathe out, and an eccentric contraction and breathe in.

CAUTION: check that the knees are slightly covered, the distance between the feet and the butt should not be too large to avoid additional muscle activation of the hip flexors, check that the pelvis and spine are in the neutral position and the neck is in the extension of the spine.

Option (težja varianta): RAISE LEGS, KNEE IN 90 DEGREES ANGLE

Variacija:
a) ROTATING SIT-UPS WITH RAISING LEGS
b) ROTATING SIT-UPS WITH A WEIGHT

To make the exercise even easier, I prepared a video clip of the exercise for you. Enjoy your workout!

Plank 30 sec from Tamara Sisic Kramer on Vimeo.

Avtorica: Tamara Sisic Kramer, certified personal fitness trainer and a life coach

What are the main reasons and situations in which we are again and again searching for food, reward ourselves with food and stay in our comfort zone, where it is so beautiful, even if only for a few minutes. Food is an excellent drug. An additional weakness is that it is quickly visible from the outside and cannot be hidden as many other addictions.

The next step is to set the goal. This can be very difficult. It's not enough to just say: "I want to lose 20kg." Why? Because if we say that we want to lose weight, we have already made an immediate commitment to short-term effect. Weight loss is something that is short-term, but staying fit and change your lifestyle for the rest of your life is of long-term importance. When we are talking about the number of excess kilograms, we are talking about the consequences of something that is caused by causes that run out somewhere else. And when we begin to focus on causes and not on the consequences, our path of long-term transformation begins. Therefore, the setting of goals is very special for everybody, since we aim to create a new person. A new self, who wants to put behind his certain patterns that hold him back to maximize his potential. We want to fulfill our still unfulfilled desires and live a life full of passion. Passion for work, for your loved ones, and above all passion for life in purely every activity. You must have a wish and be determined to make a change, and once you realize that the power for this change is within yourself, then there is no limit to what you can achieve in your life.

One of the most important tips is to try to set the goal based on the vision you have for your life, the passions you have. You must visualize yourself in the image of a woman who you want to become. Have this clear goal in front of you always and remember each day why you are doing it and what this NU YOU brings to you. I always say, pull out of your memories a picture of yourself that inspires you. Or the image of yourself, that you never want to become. Choose the workout you enjoy and surround yourself with people who will support you day by day on your way.

nuMe slim food is an excellent nutritional help on the way to your goal, as it provides rapidly visible results, which also motivates you to keep up your goal. Ready-made meals without a large organization are always at hand and without calorie counting, as you will accurately know how many calories and nutrients you enter daily. At the same time your immune system is protected by consuming of all the vitamins, minerals and fiber that your body needs on daily basis. Users says that the flavors are simply excellent and they even quench the big chocoholics.

If you think that you need help on your way, then contact an expert who will be able to get the best from you, he will listen to you and identify important points, he will recognize your needs. He will guide you on the right path, with the right words and the right degree of motivation, and a lot of mutual trust. Be aware, however, that it is only in your power to make these changes. No one else will do it for you. A good coach will be able to create an environment in which you will find out that everything is possible.

Author: Tamara Sisic Kramer, certified personal fitness trainer and a life coach

Why vitamins and minerals?

Vitamins and minerals are very important for our life. Without them, we would not be able to move, think or even breathe. Researchers have found that they help prevent cancer and heart attack, but of course they are also crucial to other health conditions. The only way that vitamins and minerals come to our body is to consume them because they cannot be produced by our body.

Which vitamins and minerals are important?

There are many different vitamins and minerals, we have selected the 9 most important. 

1. VITAMIN A

IMPORTANT FOR: Healthy eyes and general growth and development, including healthy teeth and skin
NATURAL SOURCE: Carrots, orange foods, sweet potato

2. VITAMIN B

IMPORTANT FOR: Energy production, immune function
NATURAL SOURCE: Unprocessed foods, whole grains, potatoes, bananas, lentils, chili peppers, beans.

3. VITAMIN C

IMPORTANT FOR: Strengthening blood vessels and giving skin its elasticity, anti-oxidant function and iron absorption.
NATURAL SOURCE: Oranges, red and green peppers, kiwi, grapefruits, strawberries.

4. VITAMIN D

IMPORTANT FOR: Strong healthy bones.
NATURAL SOURCE: Eggs, fish and mushrooms.

5. VITAMIN E

IMPORTANT FOR: Blood circulation, and protection from free radicals.
NATURAL SOURCE: Almond or other nuts, sunflower seeds and tomatoes

6. VITAMIN K

IMPORTANT FOR: Blood coagulation – the process by which your blood clots.
NATURAL SOURCE: Spinach, Brussels sprouts and broccoli.

7. CALCIUM

IMPORTANT FOR: Healthy teeth and bones.
NATURAL SOURCE: Dairy products like yogurt, cheese and milk, along with tofu and black molasses.

8. ZINC

IMPORTANT FOR: Immunity, growth and fertility.
NATURAL SOURCE: Seafoods like oysters, spinach, cashews, beans and dark chocolate.

9. IRON

IMPORTANT FOR: Building muscles naturally and maintaining healthy blood.
NATURAL SOURCE: Clams, oysters and organ meats like liver, soybeans, cereal, pumpkin seeds, beans, lentils and spinach.

Is only food enough?

Many people think that with proper nutrition they will bring sufficient amount of all the vitamins and minerals in their body. But, unfortunately, the food we eat is already so much processed that we only get reduced amounts of these substances with it. When we prepare food we can contribute to reducing the amount of vitamins and minerals, e.g. with cooking, exposure to air (oxygen), light (UV light)...

It is possible to eat sufficient amounts of vitamins and minerals with dietary supplements, but it is even better that you spice up your menu with nuMe products. You will find a table of nutritional values in the description for each product, indicating how many vitamins and minerals (among other ingredients) he is containing. Check it, you will be impressed what you receive with one meal of nuMe food. 

If you decide for a diet, then it is even more important that you will not impoverish your body for these vital substances that our body has to receive every day. nuMe food provides you a 100% required daily intake of vitamins, minerals and nutrients that your body needs in a daily diet, by entering a minimum kcal intake.

nuMe slim shakes, slim soup and slim bar with collagen are a perfect dietary supplement, ideal for enjoying a very low-energy diet. With six portions a day, they cover all the needs of our body body for vitamins, minerals, omega-3 unsaturated fatty acids, fibers and energy at the recommended nutrient ratio.

nuMe diet has been developed by professionals for the treatment of obesity and has been clinically tested in numerous clinical studies and is EFSA approved.

What nutrients does our body need?

• > For the organism, sufficient protein intake is very important, as it protects it from excessive loss of body fat (we can strengthen this also with appropriate workout). With six meals of nuMe powdered food, we fully satisfy the daily protein needs of our body, as we consume in this way over 60 g protein.
• > Our body also needs carbohydrates, as glucose is the only source of energy for brain tissue.
• > As constipation is one of the most common side effects of a very low-energy diet, the fiber content in these preparations is crucial. With our nuMe Slim food we consume at least 12 g of fiber per day.
• > During the period of weight loss, the body can acquire the bulk of fatty acids from fat stores, so their daily intake is not large. With nuMe Slim food we consume the daily needs for omega-3 unsaturated fatty acids, which are crucial for our wellbeing - resistance and mood – we often don’t consume enough of them with regular food. Fat stimulates the contraction of the gallbladder and thus prevents the appearance of gallstones, so it is recommended to take ~ 10 g daily. With six meals, we eat at least 12 g, and during this diet we prevent the appearance of problems associated with bile.
• > Vitamins and minerals also deserve special attention, as it is necessary to completely satisfy their needs during the diet with alternative food. Let me mention only some of them with thoughts on nuMe diet, which we often don’t consume without special effort; selenium and zinc to regulate metabolism and support the immune system, manganese, iodine, vitamin D, vitamin B12, folic acid ... nuMe diet also contains calcium of genuine milk.

Decide for completely nuMe transformation, which will help you to make the best steps in the way of losing kilograms. And you will stay healthy, full of energy and with the help of nuMe community and Tamara, AFP personal trainer and life coach, strengthen your self-esteem and find a NU YOU.

To continue my story, she noticed me that I was doing the squads wrong and she came to me and showed me the correct way. After a few words and the first meeting we had, I could't be more happy that I found the right person who motivated me, teached me, trained me and was/is excellent coach and a friend, for a 5 months workout & diet plan in Ljubljana, to the point where I am now - My ongoing continuing transformation.

I've started with full nuMe programe, meaning 6 nuMe meals per day, low calories diet,also two workouts per week when allowing lunch.The first two weeks went fast and easy because of the previous organism fulness, and also I can say that you don't end up with getting boring of the products, because there are different flavors, 4 different tastes of capuccino, vanilla, chocolate muffin and blueberry raspberry which are all favorite of mine!!! Also there is the most amazing and delicious slim bar that someone can make! This month I barely ate it every day as a 6 replacing meals.Within every chocolate I've ever tried in the world, this has the best flavor and only 129 kcal bite, with no sugar added, truly awesomeness and a must try! If you are enough of sweet flavors, there is one more including meal! The slim soup that gives you fullness and replacement of salty stuff. After the two weeks, I would say that I had some crises for food indeed, but I included taking raw vegetables, and getting all 6 meals on time so the crunches went away easily.

When you see the results at the end of the month, it pushes you and gives you enough motivation for the next one! Overall, when my organism adopted the low calorie diet, and several meals through the day, now it is much easier, because the process just goes with any external interruption (crises for food, seeing someone eating). I ended up the last month with 4 workouts per week, including lunch meals, and also 6 nuMe Portions. For now my everyday breakfast is nuMe Slim shake with oats, the dinner is a must replacing with a soup or a bar, and I have a normal lunch including salad and meat. For a snack if I am too hungry I'm taking a bar or a shake and I'm satisfying my organism with it.

I'm 23 kg less for 5 months! And I'm feeling comfortable in my body, I have great energy, I'm not sleeping anymore through the day, I'm not lazy as I used to be! It is a completely new you! I'm challenging you to be part of nuMe program because it completely changed my life and it will change yours for sure!!!

When I turn back and see my beginings, I'll say when you first start from yourself, enough motivated and the willingness to make a better version of yourself and invest in you, because your body is your lifetime investition that you live in, it was a challenge that was worth it invaluable. Of course when you have a person standing next to you like Tamara, it wasn't that hard! I couldn't be more happy and grateful meeting and working with Tamara, whose willingness is to make the best version of ourselfs!! "Because there is no substitution for hard work! Have a goal, a vision, a purpose, be willing to sacrifice and never give up!

Many thanks to my dear friend and perfect coach!!! A true role model that showed me that we can go through many ups and downs and succeed! This was a lifetime experience, I will never forget

Last year I gained an injury to my shoulder which had left me unable to exercise other than walking. I started a daily fat burning walk. On 4th May I had to go to the hospital for my pre-medical checks as I was due to have an operation on my shoulder on the 24th May. When the doctor weighed me I was 73 kgs! I was shocked! How and when had the weight piled on! I am 170 cm and other than my shoulder healthy and fit. I was motivated and bought some digital scales.

There was no more pretence and I knew that it was very doable because I enjoyed nuMe shakes, bars and soups and never feeling hungry. In fact, I was probably healthier now as my body started receiving all of the nutrients it needs and the extra collagen.

After the operation I plateaued for nearly two weeks but stuck to nuMe and the fat burning walks as soon as I was able.

Needless to say twelve weeks later I have lost 14 kgs and feel happy and healthy.

My future goals? To maintain this weight and be the best "nuMe" I can adding yoga to my lifestyle as soon as my shoulder allows. Thank you nuMe team for your excellent support and customer service. I would recommend this product whole heartedly.

4-WEEK NUME SLIM PACK - MIX - BRING YOUR BODY BACK

Author: Sally John

And you might ask what was different this time? In my second pregnancy I gained a lot of weight and it didn't stop there. You fall in a comfort zone from which it's hard to step out. A feeling when you just can't accept a new clothes size, but at the same time you continue your ways. At moments I joked that I was like donut, if you squeeze me tight jam would come out. Believe me that was only from my desperation. I tried loosing weight many times before but unfortunately unsuccessfully as always lasted only 3 days. Many of you can probably relate when you wear black all the time, jackets and sweaters to cover your behind. But after long discussion with myself I said to myself it's time to make a stop to this because of my health and I also because i want to feel good and confident again and change my ways, my habits.

I decided to try nuMe slim nutrition which I heard so many good things about. I called Tamara and we set down and started talking. This was a deep talk about my previous patterns and triggers related to food and emotional eating. And she asked me "And what is different this time?" and than I knew this time will be the last time because I will not be dieting, but I will be changing my eating habits and also dealing with the triggers. This coaching how to change the patterns is also included in online NBG plan which you get with every nuMe slim pack.

I started with nuMe slim shakes, soups and bars which I might add are delicious. All the optimal macros, proteins, fruits, veggies are in there. And what's the most important my body receives all the vitamins, minerals & fiber in only 118 kcal per meal. And collagen is added for that nice skin during weight loss. And first results are already seen in a week time.

I start my day with cappuccino shake which amazingly is my coffee and nutritious breakfast in one. At noon it's time for delicious garden veggies soup with collagen and shake again at 2 pm. When I come home I prepare lunch for the whole family. And evening a bar for dessert. And what's the best I don't have cravings for junk food anymore.

And my results? I lost 18 kgs & 60 cms. My muscle increased and my body fat decreased significantly. My whole body reshaped and I dropped 3 sizes. I feel amazing, more energy, I don't feel sleepy anymore, more confident and I started to love myself again."

Avtorica: ZORI JAKOLIN

Our bodies consist of 60% water. The functions of this liquid include digestion, absorption, circulation, the forming of saliva, spreading nutrients across the body and maintaining body temperature. If the intake of water is insufficient, we may become dehydrated. This is especially common in warmer climates, during heavy exercise, on higher altitudes and with senior people, whose sense of thirst may have lost its sharpness.

1. No water – no life

We can only survive a few days without water. With food this period is much longer. That is why it is essential to place more attention to our water consumption than it currently gets.

2. Water stimulates weight loss

Drinking water can help us reduce our weight, as it fights the feeling of hunger and increases our metabolism. It is best to drink water half an hour before any meal, as it makes us feel less hungry and we therefore consume less calories. It is actually best to drink our water cold because our bodies will then use extra energy for heating it to body temperature. And what is most important: water doesn't bring extra calories into your body!

3. Helps fight constipation and »cleans up« the body

Our metabolic system needs water to function properly. Constipation is a common health problem, manifested mostly in an irregular bowel movement. An increase in the intake of water is a fequent recommendation in the curative process, especially with people whose intake of water is normally too low. Similarly, if our consumption of water is too low, our body is unable to secrete residual products, which then accumulate in the body and help to produce a number of diseases.

4. Increases muscle strength

Body cells unable to maintain a balance of electrolytes face potential collapse, which may cause muscle tiredness. When muscle cells lack necessary liquids, thir performance decreases as well.

5. Perfects the skin

Skin is the body's largest organ. A sufficient amount of water hydrates it, makes it fresh, soft, glowing and smooth, and also prevents the creation of wrinkles. Water is the no. 1 meduim against wrinkles! Each and every cell and organ in our body needs water to function properly. Although we can get some of it through liquid and juicy foods, such as soups, tomatoes, oranges, etc., the great majority of it can only be acquired through drinking.

To ease the flow of water down your throat, we are here to help you. The nuMe Multifunctional shaker will not only delight you with its attractive, fashionable image (by the way, the design of our products was undertaken by the one and only Karim Rashid), but its versatility as well. It can be used as a shaker for preparing delicious nuMe shakes or soups (it contains a mixing ball guaranteed to make your shake silky smooth), or you can use it as a handy water bottle, to have a sip whenever you need it. This will also help save the environment, as you won't need to buy as many single-use bottles.

What is collagen?

The name collagen comes from the Greek κόλλα (kólla), meaning "glue", and suffix -γέν, -gen, denoting "producing".[6][7] This refers to the compound's early use in the process of boiling the skin and tendons of horses and other animals to obtain glue.

Collagen is the main structural protein in the extracellular space in the various connective tissues in animal bodies. As the main component of connective tissue, it is the most abundant protein in mammals, making up from 25% to 35% of the whole-body protein content. Collagen consists of amino acids wound together to form triple-helices to form of elongated fibrils. It is mostly found in fibrous tissues such as tendons, ligaments, and skin. In muscle tissue, it serves as a major component of the endomysium.

Collagen constitutes one to two percent of muscle tissue, and accounts for 6% of the weight of strong, tendinous muscles. The fibroblast is the most common cell that creates collagen. Gelatin, which is used in food and industry, is collagen that has been irreversibly hydrolyzed. Collagen also has many medical uses in treating complications of the bones and skin.

(Image Source)

Collagen occurs in many places throughout the body. Over 90% of the collagen in the human body, however, is type I. So far, 28 types of collagen have been identified and described.

The five most common types are:

Type I: skin, tendon, vascular ligature, organs, bone (main component of the organic part of bone)

Type II: cartilage (main collagenous component of cartilage)

Type III: reticulate ( the main component of reticular fibers), commonly found alongside type I.

Type IV: forms basal lamina, the epithelium-secreted layer of the basement membrane.

Type V: cell surfaces, hair, and placenta

(Source)

What are the benefits of collagen?

#1 Improves the health of skin and hair

As we get older our bodies produce less collagen. You’ll notice looser skin, more wrinkles, and less elasticity. Increasing collagen levels can help your skin look firmer, increase smoothness, and help your skin cells keep renewing and repairing normally.

Studies have found that 2.5–5 grams of collagen hydrolysate used among women aged 35–55 once daily for eight weeks significantly improved skin elasticity and skin moisture. (Source)

#2 Repairs Joints 

Collagen may be beneficial to bones and joints in the same way it benefits the skin. By helping the body’s natural production of collagen and providing a bioavailable source of these amino acids, collagen may improve bone and joint health over time. A 24-Week study has shown that athletes consuming collagen hydrolysate can reduce parameters (such as pain) that have a negative impact on athletic performance. (Source)

#3 Reduces cellulite

If the level of collagen in your body is low and consequently your skin loses its elasticity, cellulite is more visible. Your skin is now thinner and cellulite becomes more evident. Improving your skin’s elasticity through collagen helps reduce that Woman's Worst Enemy.

It is important that you avoid following behaviors if you don’t want to destroy collagen in your body:

- Eating too much sugar. Minimize your consumption of added sugar and refined carbs.

- Avoid excessive sun exposure. Ultraviolet radiation can reduce collagen production.

- Don’t smoke, smoking reduces collagen production.

Where can you find collagen?

Collagen is found in the connective tissues of animal foods. For example, it's found in large amounts in chicken and pork skin. You can find collagen also in our nuMe products. If you are on a way to a NU you, you don't have to worry about your skin. nuMe products with collagen will increase skin elasticity and prevent saggy skin during weight loss. Check out our delicious shakes, soup, bar or plans, CLICK HERE >>.

All you need for healthy nuMe pancakes are:

• - 1 banana,
• - 3 eggs,
• - 1 cup rolled oats,
• - 1 tsp baking powder,
• - 1 nuMe French Vanilla Slim Shake with collagen,
• - 1 tsp cinnamon.

Whisk everything in a bowl, slowly adding the water. Then put all in nuMe Shaker and shake, shake shake it! Than bake and add your favorite fruits on the top.

We wish you a great day!

Recipe by My Little Zagreb

nuMe Slim Shake with Collagen French Vanilla

1. Sleeping the wrong way

Are you sleeping on your face? You can get sleep wrinkles from your pillow. It's better to sleep on your back. This is not only good to avoid wrinkles, your spine will also be grateful.

2. Chewing gum

Dermatologists have been noticing that people that chews gum are developing a certain pattern of wrinkles around their mouths. They suspect that the repetitive motion of chewing may break down supportive tissue and result in weakened skin elasticity.

3. Not removing Makeup

Do you always take off your makeup before bed? This is my advice for you: do this every night before sleeping. The makeup seep into your pores and is leading to collagen breakdown. This can speed up the aging process.

4. Smoking

Smoking is bad for your health. It causes lung cancer and also wrinkles. The nicotine in cigarettes causes narrowing of the blood vessels in the outermost layers of your skin. This impairs blood flow, which keeps skin tissue looking supple and healthy. Smokers look 1.4 years older than nonsmokers, on average.

5. Eating too much sugar

Are chocolate, cakes and other sweet things daily on your menu, maybe even many times? Avoid them. Sugar degrades collagen and that's why your skin loses its stretchiness.

Are these your habits? It's your turn. It's time to make a change NOW. Don't waste time for an unhealthy life.

P.S.: Do you know that our nuMe products contain collagen? If you are on a way to a NU you, you don't have to worry about your skin. nuMe products with collagen will increase skin elasticity and prevent saggy skin during weight loss. Check out our delicious shakes, soup, bar or plans, click here >>.

Do you need a workout partner to help you with you exercise routine? Your phone can be a great support for your workout. You just need to know the right apps to download. We have chosen 3 great workout apps. They will help you to achieve your goals and make a step closer to a NU YOU.

#1 Blogilates

You can carry YouTube Fitness Star Cassey Ho in your pocket! Take her videos with you to the gym and follow the monthly workout calendar with ease! It’s also great for people which don’t love working out.

Blogilates is unique and fun enough to make you forget you’re exercising. You also get videos with healthy recipes and an online forum where you can share tips, questions …

#2 MyFitnessPal

This free app includes an online calorie counter, diet plan and exercise journal. You can lose weight by tracking your caloric intake easily. MyFitnessPal features a database of more than 5 million foods, a barcode nutrition scanner and a recipe importer. The ability to track food intake and exercise helps users balance their calories on a daily basis with just a few simple steps.

#3 Sworkit

No time for workout? STOP. Sworkit - “Simply Work It” will solve this problem and squeeze workouts into your busy schedule. Just let the App know how much time you have and what type of workout you’re looking for. It will customize a workout for you that takes exactly the amount of time that you have available.

What do you think about workout apps? Are you using them? They can really help you to achieve your goals.

A great solution on the way to a NU YOU is also this NEW workout app - our NBG plan. NBG™ stands for nuMe Body Guide which consists of:

• NBG™ Workout Plan: Train in the comfort of your home. NBG™ Workout Plan includes our eGuide and exclusive video content to achieve the best results possible, get you in shape and target those critical body areas.

• NBG™ Coaching Plan: Don’t just exercise; make the most of your workouts. We will help you set goals, change those bad behavioral patterns from the past and develop the lifelong habits necessary to retain the benefits of all your hard work!

• NBG™ Motivation Plan: Stay motivated and build your confidence with daily push notifications, support from your online coach and the supportive nuMe community to guide you to success.

CLICK HERE and read more about our NBG plan >>

P.S.: If you order nuMe Packs, you receive NBG Plan for FREE. Don’t wait and create a NU YOU TODAY!

Dear ladies, my name is Tamara Sisic Kramer and I’m a founder and creative director of nuMe brand. I’m entrepreneur, life coach and personal fitness trainer whos moto in life is “By lifting others you lift yourself!” But first of all I’m a woman who through the years of experience in pharma and fitness industry found her calling in helping other women make long-lasting life transformations.

Believe me, I understand your struggle, I understand how it feels when you don’t have strenght in the morning to get out of bed and dress up for work because everything in your wardrobe is to tight or you just can’t find in the stores decent nice clothes in your size. I understand when you don’t feel good in your body and you just want to hide. I understand when you start shutting yourself out from your friends, partner, people around you. I understand when you say you are carrying all the burthen of the world on your shoulders or you just can’t find a decent job because everybody is judging you by your looks. When every day seems darker than the other and you don’t know how to climb back again or when the relationship between your partner just ain’t the same anymore and you just want to be desired again.

I've also been there. In my worst version 15 years ago when I was just so unhappy. Unhappy with my relationship of that time, when I was trying to make somebody else happy and that the person would love me back like I loved him, but he just couldn't return the love that I was giving him. I was trying my best and all the time looking for the reasons in me what I was doing wrong. I was giving him my all. And I was craving for his love so much that was just destroying me. Going around in circles how to deal with all that emotions and of course food was my best healer, confider and my best friend. I just felt so good when I was eating and all the problems have just disappered.

But than the reality hit and all my dates with food had an impact on my weight, on my looks. And I was just unhappy some more. Unhappy with how I looked and just couldn't looks myself int he mirror. And I can tell you food can be such a great drug, addictive at one point. But the problem is, that this is addiction which you can not hide, because it's very quickly visible on the outside.

BUT... I managed to turn it around. Rebuild myself into a strong, empowered woman. A nuMe. I MADE A DECISION this is not the way I want to live. I deserve more than that. This is not my life. And that I won't allow anybody to make me feel that way again. Unloved, unappreciated, not enough. But first of all I needed to start loving myself, appreciating myself and that I'm enough! I was working as aerobic instructor already at that time and wanted to be somebody who girls would look up to, and sport was always in my life. But I needed to sort my emotions which were controlling my nutrition. I needed to change my behaviour pattern which was destructive for me and all the puzzles in my life suddenly started to assemble. And I knew that the only one who can do that is me. I'm the only one who can change that by making different decisions which will lead to different outcomes. I'm the only one who can change my destiny.

I stepped out of my destructive relationship which was holding me back to leverage my maximum potential and made room for me loving me and for somebody who will love me the way I am with all my flaws. Slowly with the right nutrition and workouts, the results started to show and I was starting to love my body again and just being happy. And everybody started to notice it too, asking me what I did and what was my secret.

And that's how I found my passion in helping women make long-lasting life transformations. Then idea hit while working as a distributor of a diet food for 6 years why invest all the passion, the knowledge, the experience and resources in somebody elses business if we can create our own. I teamed up with the best health care professionals and coaches which I got to know during the last 15 years and in 2 years we developed amazing life-changing concept which empowers women to take life in their own hands and get the results which they are expecting without any bogus promises. Effective, trusted, but simple formula and I'm guiding you every step of the way on a journey to your transformation. So we created nuMe 360° concept. Amazing value that you get additionaly for all of you who will decide for nuMe Plans with nuMe Nutrition & NBG Plan is that I will support, teach, and coach you, but do it virtually.

SO STOP! And allow me to help you clim back again, putting yourself first and creating the best version of yourself! Allow me to help you make a Nu Start today!

nuMe 360° Concept has everything it takes to show you how to change yourself. It will help you to a long-lasting life transformation you’ve always dreamed of. If you’re ready to become a Nu You start your journey with one of the nuMe Plans where you also receive NBG Workout, Coaching and Motivation Plan, a complete Master Class which also includes daily workbook which you can find in your personal nuMe account when login in.

No matter where you are in your personal journey, nuMe can help you make the conscious choices necessary to control your body weight and develop an empowered, rewarding, and healthful lifestyle. 

First of all it is good to know who should use VLCD. VLCD is recommended for patients with a body mass index (BMI) greater than 30. Patients with a BMI of 27 to 30 should use VLCD only if they have medical complications resulting from their overweight. This type of diet is not recommended for pregnant or breastfeeding women and also not for children or adolescents, except in specialized treatment programs.

Very low energy diet has many health benefits for the human body. With such a diet we can quickly and greatly improve the medical conditions associated with excess body weight such as type 2 diabetes, high blood pressure and high cholesterol. Our personal physician must always be  informed of such diet so that he can quickly adapt the medical treatment.

Doses of insulin or hypoglycaemic medicines for patients with type 2 diabetes may be drastically reduced or even abolished with the help of very low energy diet. Blood pressure drops significantly during the diet, and many patients with hypertension even reach the normal level. Numerous studies also report on the reduction of the level of triglycerides and cholesterol in the blood, but the situation after moving to custom food may deteriorate again.

With VLCD we can lose about 1,5 - 3 kgs per week and this can be very motivating for the participant to insist although it is not easy to change eating and lifestyle habits in order to achieve results.

Mild side effects of VLCD include for example: tiredness, sudden dizziness, headache, indigestion, irregular menstrual periods... Mostly they are related to a lower energy intake and eventually disappear.

The only more serious side effect of very low calorie diet is gallstone formation which is caused by rapid weight loss. But gallstones can be prevented taking some medicines. That’s why it is so important that patients are monitored regularly by their physicians  in order to avoid negative side effects in time.

VLCD can bring you great results but the right way is not only the diet. The right way is the combination of healthy food which includes a variety of nutrients, limited food portions and planning your meals along with an active lifestyle, which means that you burn  more calories than you consume. So the right way is changing your lifestyle wholly. This is very important, because VLCD is for short term use only. It should not extend beyond 12 weeks. In this period you have enough time to gain new, healthy lifestyle habits and then, after the diet, it will not be  difficult for you to follow them.

Don’t wait. The right moment is now, so start a NU you today.

The nuMe nutrition plan, consisting of 6 nuMe meals per day from nuMe Slim Shakes, Soups and Bars with Collagen, is a VLCD. Depending on which flavors you choose and how many nuMe Slim Shakes, Soups or Bars with Collagen you include, and if you do not eat anything else except nuMe Slim Shakes/Soups/Bars with Collagen, the daily calorie intake for women and men is approx. 700 calories per day. Click here and check out nuMe Products. 

1-WEEK NUME SLIM PACK - MIX - DETOX

Diets based on reduced calorie intake can be divided into low-calorie diets (LCD 800 - 1200 kcal/day) and very low calorie diets (VLCD <800 kcal/day). The second one usually take place under medical supervision, lasting only a few weeks to a few months and are suitable for people with a body mass index (BMI) greater than 30. Very low calorie diets may also be used by individuals with a BMI between 27 and 30, but only if they are already suffering from comorbidities caused by excess weight (eg. hypertension). The diet is not suitable for children and teenagers (except in case of specific, monitored weight loss programmes) and for pregnant and nursing mothers. Special caution is also needed in elderly people and people showing signs of serious disease or those taking drugs for chronic disease management.

What is very low calorie diet (VLCD) and which nutrients does our body need?

Today, a very low calorie diet means a relatively short-term diet for a rapid weight loss (1.4 to 2.5 kg/week), while enjoying all the food in the form of complete meal replacements which must therefore be appropriately designed. Most of the products found on the shelves under the name of meal replacement, are not suitable for a very low energy diet (they can be used only to replace 1-2 meals a day), because they do not contain all the nutrients our body needs to function normally during the period of weight loss (at least 50 grams of protein, ~ 50 g carbohydrates and ~ 10 g of fiber per day as well as essential fatty acids, vitamins and minerals).

Sufficient protein intake is very important for our body because it is the only way to protect it from excessive loss of lean body mass (this protection can also be a little bit strengthened with adequate exercise). And with 6 portions of nuMe slim shakes or soups with collagen you get at least 70 g of protein per day. But our body also needs carbohydrate, because glucose is the only energy source for the brain. The most common side effect of very low calorie diets is constipation, that’s why fiber content is also very important in meal substitutes. The majority of fatty acids required for our body to function normally over a period of weight loss is obtained from our fat reserves, so their required daily intake is not as great. However, special attention must be placed to vitamins and minerals, because our body’s needs have to be satisfied during the diet by means of food supplements.

nuMe slim food with collagen is packed with all the vitamins, minerals and other essential nutrients your body needs to support healthy weight loss, they can be used as the sole source of food in a very low calorie diet (<800 kcal). A daily menu of 6 smaller portions helps you adapt to a completely new way of eating and shrinks your stomach, so you can bet nuMe Slim Food with Collagen will change your eating habits for good.

nuMe Slim Shake with Collagen Blueberry Raspberry Heaven

Although some studies show that there are no differences between eating three or six times a day when trying to lose weight, I recommend eating 6 meals a day. I will now describe the three main reasons why.

If you eat smaller meals during the day, you are less hungry. This is the main reason why you end up eating less. Because the longer you wait between meals, the hungrier you get and the possibility of overeating increases.

The second reason for eating six meals a day is that after 3 hours without eating your blood sugar begins to fall. If you eat only three big meals a day your blood sugar will rise rapidly, but that also means it will fall in the same fashion. However, if you eat smaller and more frequent meals, this will stabilize your blood sugar level.

The third reason for eating six times a day is that this way you introduce more valuable nutrients like vitamins into your organism and you are making better portion control with protein and fiber. It’s very important that you have breakfast, because people who regularly eat this meal tend to weigh less.

Have you now questioned yourself, how to eat six times per day? Make a plan and eat every three hours. This is the only way you will spread your meals throughout the day. Create a regular eating schedule. Eat your first meal within an hour after you wake up and then start to plan the remaining five meals. If you have breakfast at 6 a.m., the next meals will come at 9 a.m., 12 p.m., 3 p.m., 6 p.m. and 9 p.m. Follow your meal plan day by day.

The nuMe Nutrition Plan also gives you a full daily meal replacement with 6 portions in very low calorie diet (less than 800 calories). Do you want to know how it looks like having 6 meals of nuMe beauty food per day? You can choose:

- nuMe Slim Shakes,

- nuMe Slim Soups and

- nuMe Slim Bars

all of them including Collagen. This is an innovative nutritional and beauty solution specifically designed to help you cope with moderate and severe weight problems. This daily menu of 6 smaller portions helps you adapt to a completely new way of eating and shrinks your stomach. nuMe Slim Food changes your eating habits for good.

Do you think you will spend a lot of time preparing all these meals? Not really, because we have a fantastic solution for you. All you need for a tasty shake or soup is one serving of nuMe Slim Shake/Soup with Collagen mixed with 250-300ml of water in a stylish nuMe shaker/water bottle. Simple, right?

The benefits of nuMe Slim Food are:

- high nutritional value,

- low calorie count,

- no added sugar and

- enough protein to help you maintain your muscle mass.

nuMe Slim Food with Collagen can replace all your daily meals, paving your way to a nu – slimmer, healthier and happier – you. Click here and choose your favorite products and flavours. This is THE NU WAY TO LOSE WEIGHT. Start TODAY!