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TOTAL DAILY ENERGY EXPENDITURE (TDEE): WEIGHT LOSS MADE SIMPLE

The world of nutrition can be difficult to wrap your head around – to say the least. One day fat is the enemy, the next it’s sugar. And what about carbs, why have they gotten such a bad rap? The good news is, you can forget all about dietary fads. Because, thankfully, there’s one very simple equation that makes weight loss (or gain) a whole lot easier. And it all comes down to how much energy you’re taking in, and how much you’re using. Namely, calculating your total daily energy expenditure (TDEE).

What on earth is TDEE?

While it might sound high tech, your TDEE is simply the number of calories your body uses every day. Your body needs a certain number of calories just to live – for everything from pumping blood, to breathing and thinking. Then on top of that, you burn calories everywhere from getting to the office, to working out or just walking back and forth between the couch and the cupboard. This handy little equation sums it up perfectly: energy required for body function + digestion + movement + exercise. Once you know your TDEE you can lose weight by consuming fewer calories or gain weight by consuming more.

How much energy do I expend?

Everybody’s TDEE is different and it’s based on a whole range of factors. For example, in general tall people need more energy than short people, and men need more than women. Finding yours can help you maintain, lose or put on weight when you want to. Start by using a few different online calculators, they’ll give you a pretty good indication of how many calories you need every day. Then, if you want a more precise number, you’ll can count the calories you eat. Keep a food diary for a couple of weeks while your weight stays consistent, then work out the daily average. Boom! You just figured out your TDEE.

Do aussielent meals have many calories?

The short answer, is not many. Most of our meals come in at around the 500 mark, which is enough for most adults to feel satiated. However, our ‘Lite Berry’ option only has 340 if you’re looking for something a little more slimming. Take a look at the table below for all the aussielent food facts you need to know.

Is it ok to add extra calories to aussielent?

Absolutely! Adding a protein boost to aussielent is a great way to increase your energy intake and meet your nutritional needs or training goals. Combining one 30g scoop of whey protein with one 130g serve of aussielent will:

- Increase energy from 515 to 645 calories per serve (2580 per 4 serves)

- Change macro ratio to 35% protein, 45% carbs, 20% fat (from 25% protein, 55% carbs, 20% fat)

Give it a go sometime if you’re looking to bulk up a bit.

Further Reading

At the end of the day, everyone’s nutritional needs are different. Indeed, one person’s dietary kryptonite can be another’s magic potion. Break through the nutritional confusion by figuring out your TDEE with the online calculators below, and forget about the fads for good. 

https://www.sailrabbit.com/bmr/

http://www.health-calc.com/diet/energy-expenditure-advanced

https://tdeecalculator.net/

SEARCHING FOR PRODUCTIVITY: THE ART OF STOICISM

Life is constantly throwing up hurdles that threaten our productivity. No matter who you are, at some point you’ve felt stressed, overworked, unappreciated or heartbroken. But what could a group of ancient Greek philosophers possibly have to say that will help with these problems? A whole lot, as it turns out. The wisdom of the Stoics has been drawn upon for years by everyone from Bill Clinton to Arnold Schwarzenegger. And it’s high time the rest of us took notice. And started getting things done.

 Discover what this stoicism thing is all about
Stoicism is a philosophy forged in third century Athens that’s based on a pragmatic way of addressing life’s challenges. The clever main concept is that we can’t control what happens to us, but we can control how we react. Judging yourself only on things you can directly affect is a stoic’s shortcut to happiness. While blocking out pressures from the people around you and ignoring life’s constant distractions will help you hone in on what’s important. In this vein, it also helps to acknowledge that you have a limited attention span (hey, you’re only human). That means tasks are best approached on a one-by-one basis.

 Don’t sweat the things you can’t control
Try to separate the things in life that are under your control, from the things that aren’t. Most of the goals we aim to achieve rely on other people as much as our own abilities and efforts. It’s easy to get upset when things don’t go according to plan. Perhaps you were passed over for a promotion at work, or the love of your life has up and left. Stoicism helps put these things in perspective so you can handle the situation and move on. Then, you’ll be free to devote all that time and energy elsewhere.

 Create your own North Star
A straight forward objective (also known as a North Star in stoic speak) can help block out the unimportant stuff and keep you focused on achieving the things that matter most. It could be about productivity, for instance, ‘Write a to-do list every morning’. Or, it could equally be something loftier, like ‘Do one good thing for someone else every day’. Then select your task, visualise the process you need to complete it and go on and get it done. Your success shouldn’t be measured on the outcome, but rather by how much effort you put into it. It really is that simple.

 Intrigued? Find out more:
Here are a few of our favourite books, podcasts and articles on stoicism.
https://www.theguardian.com/lifeandstyle/2016/dec/11/how-would-the-stoics-cope-today
https://dailystoic.com/what-is-stoicism-a-definition-3-stoic-exercises-to-get-you-started/
https://practicalstoicpodcast.podbean.com/
https://dailystoic.com/stoic-reading-list/

 3 SIMPLE STEPS TO GET STARTED WITH STOICISM 
Make a handy list of tasks to do for the day. Focusing on doing things one at a time will help you be far more productive.
Go for an early morning walk. Starting the day with a bit of time to put things in perspective will help you to focus on exactly what you want to achieve.
Incorporate a light bodyweight exercise routine into your day. Exercise is a proven stress-reducer, and it’ll help free you from the anxieties that can get in the way of getting things done.

SEARCHING FOR PRODUCTIVITY - THE ART OF ESSENTIALISM

Have you ever found yourself feeling incredibly busy, but – in the most frustrating of paradoxes – not even remotely productive? For most of us, the answer is a resounding ‘YES!’. Anyone who lives in modern times knows what it’s like to be pulled in countless different directions – whether it’s a demanding job, a hectic home life or your social indoor netball team. As a result, we’re often left stressed, grumpy and unable to get anything much done.
Conventional wisdom says that to be more successful, you need to do more. Essentialism disagrees.

 Discover what this essentialism thing is all about
Popularised by Greg McKeown in his book Essentialism: The Disciplined Pursuit of Less, essentialism says that we should work on less to avoid being stretched too thin. Sounds too good to be true? What it all comes down to is working smarter. Instead of attempting to do absolutely everything at once, try concentrating on one thing at a time with laser like focus. That means that if you’re working on an important presentation to a potential client, helping your friend move apartments can probably wait. Whatever the task at hand is, take the steps you need to minimise all possible distractions. Then – it’s time to get in zone. 

Don’t be afraid to say yes to less
In everyday life, there’s a lot of pressure to say ‘yes’. Learn the art of saying ‘no’ to unimportant meetings or extra-extra-curricular activities. Essentialism stresses that, sometimes, it’s important to say ‘no’ to things. Even if you’re saying no to yourself. By setting boundaries, you can focus all of your energy on the challenges you do take on.

While you’re at it, say goodbye to multitasking (trust us)
Our phones are forever beeping at us and our Facebook newsfeeds are only a click away. These all too common interruptions make it hard to work deeply on one thing at any given time. So, stop dividing your attention. Give yourself the space to concentrate on your work – turn off the phone or try the great Screen Time app, it’ll help you identify how your time is disappearing and how often you’re being distracted.
Once you start doing less, you’ll soon discover that you’re capable of doing it a whole lot better. 

Intrigued? Find out more:
Here are a few of our favourite books, podcasts and articles on essentialism.
https://www.forbes.com/sites/lawtonursrey/2014/04/17/the-art-of-essentialism/#2a4ba5ef6516
https://gregmckeown.com/book/
https://thecenter.nasdaq.org/essentialism-disciplined-pursuit-of-less-podcast-greg-mckeown/

 3 SIMPLE STEPS TO GET STARTED WITH ESSENTIALISM
- Mobile phone notifications should be renamed ‘distractions’, turn them off where you can and try only checking your emails a couple of times a day.
- Find ways to spend fewer minutes on your mobile. If you have an iPhone, the Screen Time app will tell you exactly how much time you waste every day scrolling through Instagram or roaming the Twitterverse – and how much time you could save if you cut back.
- Turn off the Wi-Fi. Whether you’re writing a novel or working on a presentation, momentarily cutting yourself off from the latest articles (or memes) is always a good idea.


SEARCHING FOR PRODUCTIVITY - THE ART OF MINIMALISM

Imagine a life with more purpose and less stuff. Less clothing, less chaos, less work, and less stress. If your bed is lost under a mountain of t-shirts and finding time in your day is like scheduling an appointment with the Prime Minister, it just might be time to ask yourself: ‘Would I be happier with fewer things and greater mental space?
This is the life of a minimalist.

 Discover what this minimalism thing is all about
Minimalism’s roots can be traced all the way back to the Greek philosopher Epicurus. His key finding? A cluttered life tends to equal a cluttered mind. These days, there is a growing community of people who have found meaning in a life with fewer possessions. And, as a result, have discovered the space (both mental and physical) to get more done. From those who quit to travel the world with everything they own in a backpack, to busy people who consciously dedicate an hour each day to meditation – the philosophy is as varied as the people who practice it. The one thing they all have in common is the drive to be intentional with their time. 

Don’t let clutter cramp your style
If you often feel like there’s too much to do and not enough time to do it, you might benefit from simplifying. Decluttering makes more space for the things in life that are important. But rather than cramming your schedule like you (used to) cram your wardrobe, try and be purposeful with the time you have. After all, a tidy home is one that’s always ready for friends to stop by, and a clear agenda gives you the room to paint your next masterpiece or conjure up an ingenious invention (or, you know, just take a long bath and chill out).  

Make more from having less
Think back on the past day. It’s probably been filled with the likes of frenzied online shopping, manically checking emails, tidying, attending meetings… or scrolling through Facebook. If you could design your dream life, would it look like this?  Maybe you want to learn judo, or become a pilot, or start writing poetry. Or maybe you just crave more time for yourself. The surprise is, if you remove the things in your life that you don’t need, you’ll find the time to do more of what you want. Stripping back the excess in your life isn’t just about having less, it’s also about having more.
More time, more freedom and, ultimately, more happiness.

 Intrigued? Find out more:
Here are a few of our favourite books, podcasts and articles on minimalism.
https://medium.com/simple-not-easy/how-minimalism-fosters-productivity-6e747ff05117
https://www.theminimalists.com/podcast/
https://focusme.com/blog/how-to-harness-the-power-of-minimalism-to-become-more-productive/
https://www.theguardian.com/books/2017/apr/12/goodbye-things-hello-minimalism-can-living-with-less-make-you-happier


 3 SIMPLE STEPS TO GET STARTED WITH MINIMALISM

 - If decluttering your whole home seems a little daunting, start by clearing your desk, office or lounge.  
- Use it or lose it. There are probably clothes in your wardrobe that haven’t seen the sun in months. It’s time to visit the local donation bin with anything you haven’t worn in the past year.
When you’re looking for things to get rid of, go through your stuff and find the double-ups. No one needs two sets of fancy table mats.


ONE TREE PLANTED FOR EVERY ORDER IN DECEMBER
Why plant a tree? Planting trees is one of the easiest and most powerful ways to positively affect the environment. We need trees now more than ever. Throughout December, we will be planting one tree for every order placed. 

The trees are Australian natives and are being planted by the organisation Carbon Neutral in an area north of Perth (WA) called the Yarra Yarra Biodiversity Corridor - 1 of only 35 globally recognised biodiversity hotspots.  The Corridor acts as a carbon sink and is also recreating a biodiverse landscape in an area that has been widely cleared for agriculture. It’s Australia’s largest revegetation project based on carbon capture and biodiversity.

The trees will stand for at least 100 years as they are protected by a Carbon Rights and Carbon Covenant.  We will send an email after your order is placed to let you know that your tree has been organised.

(Image courtesy: Carbon Neutral)

AUSSIELENT AND THE MARATHON DES SABLES

Aussielent customer Nicholas and his dad Dmitry have just completed the incredible 2017 Marathon des Sables (MDS). This multiday race is a six-day, 237km ultra-marathon across the Sahara Desert, known as the toughest footrace on earth. After testing possible nutrition solutions for the race, Nick and Dmitry settled on using Aussielent for the majority of their nutrition during the race. Nick and Dmitry were profiled for the event by the MDS film team and you can watch their progress through the race - and their food prep! - on the MDS feed here. 


SUNSWIFT SOLAR RACING TEAM
Sunswift is a team of students from UNSW who design, build and race the world's most advanced solar powered vehicles. They are a 100% volunteer organization consisting of predominantly undergraduate students studying engineering, industrial design and business.  In addition to studying full-time and working part-time, the team members put in 40 or more hours work a week to reach their goals. 

Last month the team headed to Darwin to compete in the Bridgestone World Solar Challenge, a grueling 3000-km race from Darwin to Adelaide that attracts many of the world's top universities.  This year they were testing out their new vehicle Violet, their first four seater solar vehicle.  The race launched with Violet starting in 10th place on the grid.  After passing through the Daly Waters control stop Violet sadly experienced some mechanical failures that made it unsafe to continue and had to retire. The team plans to fix Violet in preparation for the South African Sasol Solar Challenge in 2018.  We are very proud to have supported Sunswift on their journey this year in a small way by providing some meals and wish them all the very best on their future roads to glory! You can follow the team on their Facebook and Twitter feeds. (Images courtesy of Sunswift.)

PROTEIN BOOST! ADDING EXTRA PROTEIN TO AUSSIELENT
We often get asked if it’s ok to add additional protein to aussielent. Here’s some data about what the impact to your nutrition will be if you need some extra protein and calories to meet your nutritional or training goals:

For example, if you add one 30g scoop of whey protein to one 130g serve of aussielent the key benefits will be:
- energy increases to 645 calories per serve (2580 calories per 4 serves)
- macro ratio becomes 35% Protein / 45% Carb / 20% Fat
- overall vitamin and mineral intake remains stable with small increases in calcium, sodium and potassium.

NUTRITIONAL FACTS
1 SERVE (130g) OF AUSSIELENT + 30g WHEY PROTEIN CONCENTRATE
VITAMINS
% RDI PER SERVE
MINERALS
% RDI PER SERVE
Vitamin A 26% Calcium 35%
Vitamin B6 26% Chromium 25%
Vitamin B12 25% Copper 53%
Vitamin C 25% Iodine 25%
Vitamin D 25% Iron 41%
Vitamin E 25% Magnesium 40%
Vitamin K 33% Manganese 41%
Thiamin 35% Molybdenum 25%
Riboflavin 26% Phosphorus 43%
Niacin 25% Potassium 32%
Folate 25% Selenium 30%
Biotin 25% Sodium 30%
Pantothenic Acid 26% Zin 26%
Choline 31%

WHAT IF? AUSSIELENT IN GQ MAGAZINE

By 2050, the population of the world is set to grow by 35% – or more than a billion people. But to feed them, we’ll need to double the world’s production of crops. In the meantime, Australians throw out 20 per cent of food they buy. Aussielent was profiled in GQ's June issue in an article that posed intriguing questions about the future, including what if we disrupt traditional food production methods? (Image courtesy GQ magazine).


INTRODUCING KETO READY TO DRINK

For those who told us "we want less carbs!", our new low-Carb ready to drink is now available. It packs in a healthy serving of protein (26.6g per serve), 26 essential vitamins and minerals, with just 1.4g of carbohydrates and 430 calories. We've included MCT oil from coconut, along with sunflower and canola oils to deliver healthy fats and omegas 3 & 6 in one vegan, gluten free and keto friendly supermeal. Samplers available. 

Our new low-Carb RTD contains:
• 26.6g protein • 1.4 g carbohydrates per serve • 36.1g fats
• 1810kJ (432 calories) • 375ml bottle • delicious chocolate flavour


THE URBAN LIST TRIES AUSSIELENT FOR A WEEK

The Urban List editor Clare Acheson tries out aussielent for a week. "I’m all about new concepts, especially when it comes to things that feel like they’ve jumped straight out of Back To The Future. Self-tying sneakers? Hoverboards? Space food? Sign me up, Doc! This largely explains why I was so darned excited to spend a week living off Aussielent, an Australian nutrient mix that’s designed to REPLACE REAL FOOD. Yep, instead of tucking into actual bites of solid food, I’d be sipping on nutrient shakes for a whole seven days." Image courtesy The Urban List.


CHANNEL 7 VISITS THE AUSSIELENT FACTORY

One of the questions we are asked more than any other is – where do you guys make this stuff anyway?! Recently, reporter Helen Wellings from Channel 7 came out to meet us and learn more about future foods. She toured the factory, and interviewed Paul, as well as our wonderful customer Mike from Trike Apps - thanks Mike! You can view and have a peek inside our factory here. Image courtesy: Channel 7


PAUL FROM AUSSIELENT INTERVIEWED FOR SBS 2 - THE FEED

"Imagine never having to eat again. There's now a chemically engineered meal substitute that is supposed to replace the need for food." Paul from aussielent was interviewed for this SBS2 documentary on Aussies who have joined the powdered food revolution. Image courtesy: SBS


THE AU REVIEW

"I adore food. I love to eat. On occasion, I even enjoy cooking. I’m enamoured with burgers and burritos, and I’m Italian, so my appetite for pizza and pasta is commensurate with my heritage and then some. A terrible roadblock to that problem is that I’m prodigiously lazy. I consider food preparation for breakfast and lunch mundane at best, and I regard cleaning with a casual loathing." See if aussielent hit the spot for The AU. Image courtesy: The AU Review 


AUSSIELENT REVIEWED IN AUSTRALIAN POPULAR SCIENCE

What’s in aussielent? Australian Popular Science takes a close look. It's just food actually! "Available in chocolate or vanilla, aussielent is a meal replacement that provides enough energy and nutrition to keep a 19-30 year old male going on just one satchel a day, mixed with water. Let’s look at some of the ingredients." Image courtesy: Australian Popular Science


MENS FITNESS - THE FUTURE OF FOOD

"Power up with a powdered meal. Too buggered to cook, can’t be bothered with dodgy takeaway again or just plain shot for time... Aussielent is a convenient and nutritionally complete powdered meal that contains 27 vitamins and minerals, plus omega-3 and fatty acids. It also packs high-quality carbs, fats and proteins for a healthy feed." Image courtesy: Men's Fitness. 


HANDS ON - LIVING WITH AUSSIELENT

How did Lindsay Handmer's 6 week aussielent experiment go? "I am in no way ready to give up normal food, but my Aussielent experience was very positive. I never had any issues with hunger, and it kept me full between meals. I tend to get pretty lethargic after a normal meal, but did not notice the same effect when consuming Aussielent. Instead, it gave me a more even energy over the day, without any crashes. It’s a bit too bland for my tastes as a replacement for all meals, but works really well as a single meal replacement. Weirdly, by the end I hated preparing Aussielent. It was stupid, because Aussielent was a lot faster and easier to make than an actual meal. But somehow, I ended up resenting have to make any effort at all!" 


LIFEHACKER LIVE BLOGS ALL-AUSSIELENT DIET

"Over five days, Lifehacker editor Chris Jager and Kotaku editor Mark Serrels replaced all meals with bottled Aussielent; a liquid substance that contains all the nutrients and minerals needed to sustain life. This means no solid meals, no snacks and — horrifyingly — no coffee or porridge for a whole week." 
For those who missed the series, their week-long Aussielent challenge was a rollercoaster of ups and downs.


SEVEN SUNRISE TRIES AUSSIELENT LIVE ON AIR

"What does the future hold for our food? As the world’s demand for food grows, scientists are busy searching for new things to eat. From test-tube steak to cricket cookies and printed pizza, their innovation knows no bounds. Powdered meal replacements provide all nutritional requirements for an average adult, meaning all you ever need to eat is water and powder. Do any of these delicacies have your stomach rumbling?"


CALLAN BOYS TRIES AUSSIELENT FOR THE AGE GOOD FOOD

Callan Boys looks at future foods including cultured meat, 3D printing and powdered foods, and tried out some aussielent in the process. "I tried it as meal replacement myself for two days. You know what? For the most part it wasn't a terrible experience. It tastes like one of those breakfast drinks that come in a tetra pack and I kind of liked not having to think about what each meal was going to be." 


PAUL FROM AUSSIELENT INTERVIEWED ON JJJ HACK 'THE FUTURE OF FOOD'

"The UN estimates we'll need to increase food production by 70% by 2050. Already around the globe we're pushing the limits of fresh water extraction and we're also running out of arable land globally. Basically to produce 70% more food over what we're currently doing will put huge pressure on our natural resources." JJJ's Hack 'The Future of Food', hosted by Tom Tilley, looks into how powdered foods, insects and lab-grown meat will all play a part in solving food shortages, as well as other ideas. 


THE AUSSIE MEN WHO DON'T NEED FOOD - PAUL FROM AUSSIELENT INTERVIEWED FOR NEWS.COM.AU

"Melbourne man Paul Carpenter said his interest in the nutrient-rich product was sparked by the appeal of having a quick breakfast and lunch on the run. He said bad food choices and lack of nutrient-rich food were also behind his decision to make the switch. Mr Carpenter said he didn’t miss food at all since he still technically ate one meal a day with his family. He added he originally planned to try the diet for three months but will probably stick with it for longer."


JOURNALIST FENELLA SOUTER TRIES AUSSIELENT FOR GOOD WEEKEND MAGAZINE

"...on day three, something unexpected happened. A kind of food-based Stockholm Syndrome set in. ...Love would be too strong a word, but we started to get along. It started to taste more natural. I stopped resenting it and started to admire its unassuming simplicity. I began to understand why maize is a popular staple of Africa. Why congee appeals to many Chinese. Why the Scots love porridge. There is something to be said for sameness.My ordinary diet now seemed too, too ... too what? Too complicated, somehow, in texture and flavour. The wild variety of food we usually ate felt unnatural - Neolithic woman never ordered Thai one night and turned her hand to oeufs à la neige the next. I liked the reduced intake of meat and dairy. My sense of taste heightened. A blueberry had added blueberry-ness."


ARTBAR 'FUTURES' AT SYDNEY'S MUSEUM OF CONTEMPORARY ART

We were so excited to be part of a recent evening, Futures, curated by artist Dara Gill at ARTBAR at Sydney’s Museum of Contemporary Art. The MCA was turned into a surreal futuristic environment where the weird and wacky collided with science and academia. aussielent was served as the evening’s refreshment at an event that asked questions like:  Do we even exist if we’re not online? What does the food of the future taste like? And did the sci-fi films of the 80s get it right?


Images: courtesy MCA