At Utzy we are dedicated to providing truthful, honest information that helps you to live a healthier lifestyle
July 23, 2018 | 0 comments
Dieting has been around since the mid-1800s, when a formerly overweight mortician named William Banting wrote a 16-page guide to what was essentially a low-carb diet.
It was an instant best seller.
In our modern society where processed, unhealthy food is readily available, many people struggle to maintain a healthy diet.
The dieting industry has followed Mr. Banting’s example and offers a wide array of ideas and methods, each of which claims to be the answer.
The problem, though, is that the weight loss industry is chiefly led by a desire to make money, not to promote actual health and wellbeing.
In fact, if the numerous weight loss products that are marketed and sold worked as well as companies say they do, much of their target audience would dissolve, and with it their $66 billion dollar industry would lose much of its profitability.
It is in these company's best interest not to offer true solutions but rather the illusion of health. And thus, fad diets can be just as harmful, if not more so, than the problem they claim to combat.
Read on below to learn why fad diets don't work.
While weight-loss marketers may be skilled at phrasing information in such a way that it appears the product is revolutionary and proven, the reality is that manufacturers of gimmicky diet pills don’t have to prove anything to FDA.
Not only is it possible that the weight-loss products are ineffective at promoting health, they can actually do the opposite.
A Harvard study found that the "diet" industry uses chemicals and designer stimulants that have never been tested on humans.
The author of the study, Pieter Cohen, told Vox, “The combination of no human trials before these products reach store shelves combined with fact we have no systematic way of detecting harm, it's like throwing a match into a forest during a drought."
When products are pulled from store shelves because they’re linked to liver failure, or cause thousands of emergency room visits, we shouldn’t be surprised.
Diet fads come across as if they are the answer for anyone wanting to lose weight. No matter who you are, or what your lifestyle of level of health is, their advertising efforts make it clear that they are the solution each individual is looking for.
For example, for a season of time juice cleanses were trendy. Every celebrity seemed to have a paparazzi picture taken with a green bottle in hand. But juice cleanses require that participants function with far less caloric intake than recommended.
Not only that, a Harvard study found that while whole fruits are linked to lower rates of Type 2 diabetes, fruit juices are actually linked to higher rates of disease!
And dieticians note a common health effect of juice cleanses is that while many drop a lot of weight when they participate in a juice cleanse, they gain it back quickly and are often left with a nutritional deficiency.
This points to the reality that while for some, a trend like a juice cleanse can promote a long-term lifestyle change, for most, they do not receive the promised end result.
Instead of permanently losing weight and purifying their systems, what they lose is money and time they could have spent investing in changes that work for the long run.
Diet fads will always be potentially harmful because the diet industry is not motivated by health. They are interested in whatever will allow their bottom line to increase. Unfortunately, that driving force collides with a societal obsession with being thin and lean.
Beyond the fact that the products are often unhelpful, their marketing efforts reveal that their end goal is to exploit the desires of their target audience. In the age of lifestyle content marketing, what their efforts continually suggest is that the product will deliver extreme thinness.
As marketing expert Erica Conley-Komoroske points out, the marketing of today targets, “The experience and lifestyle that matters most to customers.” What the marketing of most diet fad companies reveals is that they are really selling extreme thinness above true health.
The images and language they utilize suggest their products will help customers achieve aesthetic beauty more than physical well-being.
This is dangerous because research shows that weight prejudice and the dieting industry can have negative effects on the self-image and self-esteem of those in their target audience.
Perhaps one of the primary reasons fad diets are damaging is because they perpetrate the idea that the average person is incapable, in and of themselves, to change their lives.
The industry survives by pushing a belief that you’re trapped in a life you’re unsatisfied with unless you shell out lots of money for specialty products.
The reality is that each individual is his or her own best advocate. While some diets can be described as sensations, they can rarely be described as long-term lifestyle changes.
The key to achieving change is making gradual, attainable ways to do so. Check out our tips for achieving longterm health and wellness below:
This is no secret: one of the keys to a healthy lifestyle is eating the right foods. As the Keck School of Medicine notes, “Everything you eat contributes to how you feel, so making sure that you choose the best foods is an important way to take care of yourself.”
Everything you eat impacts you, so choose wisely.
This is important, if you hate exercising consider how you can change your relationship with it. Banish all thoughts of the treadmill, and pick up a sport from your past you love.
If you’re bored, ask your fitness-savvy friends how you can change up your routine. Think about why it’s not a part of your life and troubleshoot until you have a solution.
Don’t let the diet industry dictate to you what you value most. Your life will improve if your goal is not ultimately how you look, but how you feel.
You eat well, you exercise, and you choose supplements that are made in FDA-inspected facilities, with purity and safety in mind.
Good health, while not always easy, really is as straightforward as that.
A good rule of thumb is that if a trending diet is marketed in a way that predominantly preys upon the insecurities of its target audience, instead of promoting health and wellness above all, you should stay away.
Not only are these diets often not helpful, they can even cause harm to those who try them. Except for a rare few, they are often money drains in the best of cases, and harmful to one’s health in the worst.
The best bet is to pursue good nutrition and a balanced activity level — because that is the only tried and true path to good health.
July 18, 2018 | 0 comments
Did you know over 8.3 million American adults suffer from anxiety today? This is roughly 4% of the entire population.
The fact is alarming, especially when America is regarded the most advanced and successful of all nations in the world.
Modern day life is all about urgency, multitasking and automation. We work 24/7 - 365, so It’s natural to get bogged down with endless to-do lists.
This results in zero time for leisure and relaxing activities. Stress then becomes inevitable!
Stress is harmful because it often leads to poor lifestyle decisions - which lead to health complications.
While it’s difficult to live a completely stress-free life, we can certainly minimize stress by making small changes to our diet and living pattern.
Here is a list of the top foods that help in fighting stress. For best results, add these foods to your diet as well as other healthy habits (such as regular exercise and a focus on getting quality sleep).
Cocoa is a rich source of antioxidants. Chocolate is nutrient dense and contains most of the essential minerals. A serving of dark chocolate contains important minerals such as copper, magnesium, iron, zinc, and phosphorus.
A study that was presented in April this year, pointed that eating dark chocolate with higher cocoa levels (70% or so) had an encouraging affect on stress levels, inflammation, general mood, and state of mind.
Dark chocolate also contains Flavonoids, which are natural flora pigments found in veggies and fruits. These colorful antioxidants bring a myriad of health benefits.
As if that wasn't enough information on the benefits of chocolate, author Rolf Dobelli in his recent publication ‘The Art of Good Life’ said, "a piece of chocolate is a sheer means of instant bliss". We can all agree with that statement!
Before we move on to the next food, I wanted to mention that the type of chocolate you eat is important. To get the benefits of chocolate, you need to be eating dark chocolate (over 70% cacao). Stay away from sugary, mass produced milk chocolate bars (I'm looking at you Hershey). Get the good stuff.
Nuts and dry fruits are extremely healthful. Pistachios in particular are high in protein, vitamin B6, phosphorus and other essential nutrients.
A serving of Pistachios contain 6 grams of proteins, 137 mg of phosphorus and 0.4 mg of vitamin B6. This aids in fulfilling the daily recommended dose of these nutrients.
A Penn State study in 2014 said, Pistachios are great in terms of supporting your heart health. With a high healthy fat content, along with fiber and antioxidants, Pistachios work wonderfully to keep you relaxed during times of stress and nervousness.
Pistachios are very versatile - of you don't like eating them raw, they can be added to baked foods and other recipes.
Have you ever tried Broad Bean, Feta and Pistachio Dip? Try this recipe this weekend. You’ll love it.
Don’t be surprised to see of Salmon - it's included on just about every list of the best health foods. It's known for it's high omega-3 content, an important fatty acid.
Ohio State University researchers said 2.5g of omega-3s (or taking 12-15 ounces of salmon) can bring down stress levels by over 20%.
Loaded with selenium, vitamin B, proteins and omega 3 fatty acids, salmon is highly beneficial for brain and heart health.
People who don’t like eating fish can get the same benefits by taking an omega 3 supplement - our U-Omega product is made with premium grade fish oil (without any funky taste or burps).
Before actually pointing to any study, I should note that we all know that fruits and vegetables are good for our bodies. But did you know that they are good for your brain as well?
Veggies and fruits are rich in vitamins and fiber. Our body needs 30-40 grams of fiber every day. Most veggies contain approximately 5 grams of fiber, which means you'll need about 6-8 servings every single day.
By adding more of fruits and greens we help our gut and digestive system to stay healthy. Absence of constipation and cramping ensures we stay happy and cheerful throughout the day.
If you struggle with getting enough fiber in your diet, check our our Fiber Food supplement. It's a daily fiber drink mix made with organic fruits and vegetables. It's easy to mix and tastes great!
Veggies also contain Folate which produces Dopamine, a brain chemical that keeps our mind calm and relaxed.
A glass of cold milk is a great stress buster. People who love drinking milk, can double the dose after reading this. Though it requires a little caution if you have dairy allergies.
Milk contains benefical amounts of Calcium and Vitamin D, which help to support healthy blood pressure levels. In addition, these two nutrients helps to restore energy, strengthen bones, and repair muscles.
Regular intake of calcium is important as we age (along with Vitamin D and K2). Common issues with muscles and bones weakening, cramps, knee and back pain can be relieved if proper nutrient levels are maintained.
Avocado is one of the most nutrient dense (and delicious) fruits on this planet. And yes, avocado is a fruit!
Avocados have an interesting side benefit. Eating avocados makes us feel full, which reduces the urge to overeat.
When we are stressed, we tend to eat more and resort to all sorts of binge eating. Including avocados in our diet helps to ensure that we refrain from poor eating patterns. In turn, weight gain is kept to a minimum.
Avocados are highly beneficial. They have high levels of folate which improves brain and heart health. As it is, our diet is incomplete without fruits. Why not add avocados or replace some fruits to see the difference?
Ground oats, instant oats, steel-cut, porridge and other oatmeals make for a perfect breakfast and evening snack.
Oatmeal has a good concentration of minerals like magnesium, iron, zinc, phosphorus and others. Not only these help to keep our weight under control but provide us with day long energy and strength to handle everyday chores.
Oatmeal triggers the production of serotonin, a chemical which helps to stay calm and tension free.
There are plenty of other foods that are equally effective in limiting stress. However, foods alone can’t make a difference. These have to be paired with other healthy habits.
Fitness, social interaction and relationships, reading, time in nature, music, shopping - all these are emphasized time and again in research on happiness.
So make sure to eat a balanced diet while also living a balanced life.
I conclude with the famous quote "It’s not stress that kills us, it is our reaction to it".
Jenny is a creative blog writer who has many passions and interests. Health and wellness is one area where she likes to contribute as much as she can. She is a currently contributing to Foxxlifesciences besides other top blogs.
Email - jennytravens9@gmail.com
Twitter - https://twitter.com/jennytravens
July 03, 2018 | 0 comments
Many people successfully lose weight only to face an equally-as-challenging task of keeping it off. A recent study shows that only 1 in 5 people successfully maintain a healthy weight regimen after initially losing weight (source).
That means that 80 percent of the people who lose weight will gain it back!
So what are the habits of the 20% of people that successfully kept weight off?
In this article we'll detail healthy lifestyle factors for maintaining health weight - and keeping it off.
Below are five ways that can help you avert sliding back into regaining weight and keep your new body going into the future.
After working tirelessly to lose weight, you cannot afford going back to where you’ve come from. Thus you must watch what you eat. Most people who have registered a loss in weight maintain a consistent diet.
Research has been done and results exhibit that those who ate a consistent diet the entire time (after losing weight) are on a scale of 1-10, 9/10 likely to maintain their weight within 5 kg over a year compared to those who ate a healthy diet.
It’s monotonous to be eating the same food time after time but this can be of help with self-control and keep unexpected temptations to your maximum threshold. But also indulging in a cheat meal once in a while isn’t a sin; it can be a problem however if it turns into a habit.
So they key is not depriving yourself but coming up with a clear-cut meal plan without necessarily feeling like you are forfeiting too much.
It’s very hard to make some activities more important than others. After all, life isn’t like a Maslow’s hierarchy. But, well, when it comes to your body issues and health you can be able to prioritize activities for a safer tomorrow.
This is evident in people who have already lost weight as most of them spare an hour of their time every day to exercise. This turns into a healthy and effective habit since nutrition works best when combined with exercise to promote favorable weight loss.
After losing weight people often get motivated to keep on working out. Surprisingly, when exercise results become apparent, not only does it help them slip back into that little dress or trouser it improves their mood and productivity.
This may be of big help to them as it additionally helps build well-defined muscles and change their body compositions if they were obese initially.
It’s almost impossible to find people who have lost weight skipping breakfast, be it they are fasting or are having stomach issues. Many people tend to think that starving themselves helps lose weight but in real sense this is counterproductive.
A breakfast rich in proteins, vitamins, fat, and carbohydrates (high fiber) can set the pace for you to handle the whole day with a lot of energy. It also lower chances of having mid-morning hunger and decreases chances of being hungry by lunchtime thus reducing chances of eating calories all day.
Research shows that people who skip breakfast are statistically 4 times more likely to be obese or overweight thus you cannot find someone who has lost weight skipping breakfast.
Treat yourself to a healthy balanced diet and you will be on your way to losing weight.
Around 70% of the people who register lose in weight make sure they weigh at least once a week. Weighing can be of value as you may want to have better control of your weight for a longer period of time.
Furthermore, weighing helps in keeping those success weight-loss stories staying on track and making sure they reach their goals as planned. This comes in handy as motivation is built by that number which comes on at the scale giving birth to healthier habits.
However, it’s normal for your body weight to oscillate time after time. So don’t worry when slight fluctuations occur.
Researchers and physicians have concluded that it’s not good to spend many hours idling on your television. Only 62% of these people heed the advice.
Spending too much time sited means that your body burns minimal calories. But once you are active, this accelerates the burning of calories in your body thus helping out in keeping a good weight.
This doesn’t mean that you should keep off or give up on your television for maximum success but what is required is finding a balance.
It would be superstitious to conclude that people who have lost weight and successfully kept it off are privy to a secret only known to a few. But the simple, plain, and raw truth is that there are zero secrets; it’s just a matter of working hard, being consistent and a bit of patience.
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Jane Grates - Writing from Copenhagen, Denmark, Jane is an entrepreneur, and a full-time housewife. She spends most of her time on doing kitchen stuff reviews and owns several health and home sites such as The Fit bay, Jane’s Kitchen Miracles, That Sweet Gift, Runnerclick and Nicershoes.
July 02, 2018 | 0 comments
-How long have you been doing Crossfit?
About 2 years!
-What got you into Crossfit?
Seeing it on television (ESPN) and realizing I wanted something more than static, bodybuilder style movements.
-What was your background before Crossfit?
Bodybuilding/martial arts
-What's your favorite exercise?
Chest and back
-What does your daily nutrition look like?
I eat around 5-6 meals a day. Eggs and oatmeal in the morning! Mid-morning is usually a protein bar, tuna or shake. Lunch, chicken breast or steak.. with broccoli and some rice. Same for mid afternoon as mid morning. Dinners usually fish, spaghetti, or rice.. and a salad/ broccoli. And I'll take my fish oil morning, Lunch, dinner!! And U mag before bed!! Mmmmm! Love that stuff (and it’s sugar/carb free, which makes it super easy to fit into my macros)
-What would be your best tip for a beginner that is trying to get into a health/fit lifestyle?
Don’t get stressed about all the exercise programs that are out there! Find a program that works for you and stay with it! Even if you have to start out with bodyweight exercises like pushups and squats, start there and move forward. You don't have to be in the gym for hours either! 30 to 45 minutes is all you need to start out. Keep in mind, that shorter rest periods keep your heart rate up, which will help to burn more calories. Resting around 30sec to 1 min is ideal.
-As much as we advocate a clean diet, what is your cheat meal go to?
I would have to say pizza or ice cream (Coconut Bliss ice cream to be exact, that stuff is killer!).
-What is one lifestyle you are looking to add to your routine in 2017 (i.e. drink more water, etc….)?
Helping people reach their fitness goals!
-What are your current fitness goals for 2017?
Getting more flexible + strength
June 14, 2018 | 0 comments
Sticks and stones may break your bones … but so will inadequate amounts of vitamins and minerals.
After reaching peak bone mass in your 30s, new bone is made at a slower rate and you start to lose more bone mass than you gain.
So how do you keep all 206 bones in the body healthy? A big part of it it getting a daily dose of calcium and other needed vitamins and minerals (such as vitamin K and magnesium).
If you’re not getting enough daily calcium, you’re increasing your risk of fractures and contributing to premature bone loss and reduced bone density.
So what's the key to getting enough of the vitamins and minerals that your body needs?
Diet.
As Hippocrates famously stated “Let food be thy medicine and medicine be thy food". Below we'll go over the best foods for improving bone health.
Below we've put together a list of the best foods for supporting your bone health. Check out our list of the top ten best bone-building foods!
Salmon seems to be the answer for everything health-related. It’s the powerhouse of fish. Not only is salmon packed with healthy omega-3 fatty acids, it’s a great source of calcium in non-dairy form.
Alaskan wild-caught salmon is low in mercury and lead, making it a good choice among the various types of salmon available.
Did you know that canned salmon, typically sockeye or pink salmon from Alaska, is one of the best ways to get calcium? Salmon cakes, anyone? Plus, canned salmon is way more affordable than buying fish over the counter.
It’s recommended that we eat fish twice a week (1). Another great source of calcium is found in a can of sardines. A can of sardines has even more calcium than a can of salmon. This is good news for the sardine lovers out there.
This tart, pink fruit is not just a fruit that your grandparents used to eat for breakfast. It’s part of a breakfast for champions, and it’s great for bone health.
High in antioxidants, grapefruit may increase bone quality/density and “play an important role in the complex metabolism of bone structure” (2).
Grapefruit consumption was studied by researchers at Texas A&M who found that the increased calcium and magnesium found in grapefruit pulp and juice lead to decreased rates of osteoporosis (3).
This is important because “almost half of all women in the U.S. over the age of 50 will suffer from a fracture due to osteoporosis in their lifetime" (4).
Grapefruit is also low in calories and high in nutrients, including vitamins C and A. So make sure to add this healthful fruit to your diet!
Collard, mustard and turnip greens. Bok choy. Kale. Cabbage. Swiss chard. Spinach. All are great green sources of calcium, magnesium, and other vital nutrients for bone health.
“A half cup of Chinese cabbage or a cup of bok choy provides almost as much absorbable calcium as a glass of milk,” says licensed dietician Monica Reinagel (5).
Spinach is probably the least effective source of calcium of all the leafy greens because it is high in oxalates, some of which can prevent calcium absorption. It’s recommended to lightly boil or steam spinach to help remove some of the oxalates.
Greens are also high in vitamin K. Vitamin K1 is in leafy greens (plants), and vitamin K2 is found in animal products and fermented foods.
“The main function of vitamin K is to activate the calcium-binding properties of proteins,” according to Healthline. “K1 is mostly involved in blood clotting, while K2 helps regulate where calcium ends up in the body.”
This spud isn’t just a Thanksgiving side dish anymore. Baked sweet potatoes have the most calcium of all the potatoes in the land. But don’t forget to eat the skin, because it’s where the nutrients live.
You could cut the whole potato into cubes or wedges, season them, and bake them in the oven. Consider it a healthier version of a french fry.
Dairy products such as milk, cheese and yogurt are calcium-rich foods as most of us know. Yogurt is one of the best ways to get your daily recommended intake of calcium. Depending on the brand of yogurt you eat, it could have more calcium than a glass of milk and less fat than a chunk of cheese.
However, high-calorie, sugary yogurt isn’t the best choice compared to eating plain yogurt. Plain yogurt is very versatile too. You can use it instead of sour cream, add it to a smoothie, or just eat it with berries and dried fruit. The amount of calcium in Greek yogurt is less than regular yogurt.
If you like plums, you’ll probably like the dried version known as prunes. Prunes are also known to be healthy for bones. A study by Florida State University showed that postmenopausal women who ate 10 prunes a day had significantly higher bone density than a control group who ate only apples (6).
Bones become stronger because prunes have antioxidants called polyphenols that aid in slowing down the rate of bone loss as we get older. Prunes are packed full of bone-building nutrients good for bones, including vitamin K, magnesium, potassium, and boron.
Almond butter is a tasty alternative to peanut butter. Almonds have magnesium, which is a good nutrient for building healthy bone tissue and strong teeth, and reduce the risk of bone fractures.
Almonds are the only nuts to provide a high source of calcium. Almond butter is lower in fat and higher in protein than peanut butter. Almond butter also has no cholesterol.
You don’t have to be a vegan or vegetarian to eat a pressed block of soybean curd — or tofu as it’s more commonly known. Tofu is packed with protein and calcium - this is an added benefit because protein helps aid in calcium absorption.
Just a half-cup of tofu provides almost a full day’s recommended daily intake of calcium. That's a winner, especially if you eat a more fruit and veggie based diet.
Grab a glass of orange juice with calcium added and make some scrambled eggs, and you’re set for breakfast. High in both calcium and vitamin D, eggs are a good food for improving bone health.
Calcium builds strong bones and vitamin D helps with calcium absorption. A vitamin D deficiency occurs in more than 40 percent of Americans and is linked to osteoporosis, among other health problems including heart disease and diabetes.
The yolk is where all the good stuff is because it contains the greatest concentration of nutrients.
Eggs are also an excellent brain food.
Simple oatmeal has a lot going for it. Old-fashioned oats have iron, B complex vitamins, calcium, magnesium and manganese, to name a few.
Oats have just the right amount of minerals to promote bone density. Instead of water, add a splash of milk or almond milk, and use regular oats instead of instant oatmeal.
* * *
When it comes to good bone health, you’ll benefit the most from a diet that’s balanced with plenty of fruits, vegetables, fish, nuts, dairy, eggs and oats. Most vitamins and minerals you need come in food form, so it may not be necessary to take supplements.
May 25, 2018 | 0 comments
Kombucha is a fermented tea beverage chock full of enzymes, vitamins, and probiotics. It has a refreshing, carbonated taste and has many benefits, especially for gut health (due to probiotic content).
Kombucha has been proven to have a myriad of health benefits (1), including:
So which brand of kombucha is the best tasting? Read below and we'll dig into which ones we like best!
We scoured our local natural grocery stores to find the most nutritious (and tastiest) kombuchas for every pallet. Check out our list of the best kombucha brands below!
GT's has the best overall drink profile, and amazing taste! Truly GT's is the standard when it comes to kombucha.
Our Favorite Flavor: Our favorite is GT’s classic “Trilogy” drink, which contains a mix of raspberries, tart lemons and spicy ginger. So good!
Our Favorite Flavor: Our favorite is KeVita’s “Tart Cherry” flavor, which has the perfect amount of organic, tangy cherry juice! Give these a try next time you're looking for a bottle of 'buch!
Búcha also separates themselves from other brands through their unique flavor profiles. If you are more of an adventurous eater (or drinker), then give Búcha a shot.
Our Favorite Flavor: "Grapefruit Sage" was our favorite flavor. Búcha has a ton of fun flavors that are sure to suit your taste buds!
Our Favorite Flavor: The best flavor we tried was Ginger-Lemon, it had the perfect amount of zing!
Our Favorite Flavor: Our favorite flavor is "Cherry Cassis", a perfect combination of kombucha and fruit juice. This not-to-sweet flavor is a winner!
Because of their probiotic content, fermented drinks like kombucha are the perfect complements to a gut-healthy life that focuses on nourishing your microbiome. So make sure to pick up some kombucha next time you're at the grocery store!
May 16, 2018 | 0 comments
What do the foods you consume have to do with how your brain functions? According to new research, quite a bit!
While we’ve always known that diet impact our bodies and how we look, scientists are learning that our eating patterns also impact our brain health; either for good or bad.
So how can you increase your brain function? Check out the 10 best foods for brain health below.
For any seafood lovers out there, you'll be excited to see salmon at the top of our list. Wild salmon is a delicious piece of fish that tastes wonderful as well as having some incredibly helpful benefits for your brain.
Wild salmon is rich in Omega-3 fatty acids, an important fat molecule that makes up a significant portion of your brain matter. Research shows that omega-3’s help to protect your brain through their neuroprotective properties (1).
The benefits of omega-3’s aren’t limited to only brain health, they are also beneficial to the health of your entire body. It is recommend that you eat two portions of fish every week to get a beneficial amount of omega-3 fatty acids (2). Stay away from farm-grown fish, wild caught is best.
If fish isn’t your favorite food, you can take a fish oil supplement. We have a premium-grade natural triglyceride fish oil, you can learn more about it here (and save 50% off your first bottle!). It's burp free, ethically sourced, and tested for purity!
Make sure to take your fish oil with other fatty foods. If you'd like more info on this, you can read more about the when to take fish oil fish oil supplements.
Blueberries are an ideal brain food. Not only are they a delicious snack to munch on when hunger starts to strike, but they also have numerous health benefits. This is due to the high antioxidant levels found in blueberries, in fact, blueberries are one of the most antioxidant-rich foods on the planet!
Due to a high level of Gallic acid, blueberries can help to manage to improve memory. In fact, a study done in 2011 showed that blueberries helped older adults to improve memory (3).
Fresh blueberries are ideal, just make sure to buy organic if possible, and wash them before eating! You can also get dried blueberries, another great option (with high fiber content). Just be careful that you don’t get dried blueberries loaded with added sugars.
Walnuts – oh so simple, and yet oh so good for you. This little nut just so happens to be in the shape of the brain, and that appears to be the part of your body that benefits from it the most.
Rich in minerals and antioxidants, walnuts are noted for helping to improve brain function. In fact, a study done in 2015 showed that eating walnuts increased cognitive function. (4).
Skip the coffee and consider having walnuts as a mid-afternoon snack. Eat more walnuts and maintain a higher level of mental alertness!
Not only are eggs delicious, they are highly nutritious for your body. Eggs are one of the best dietary sources of choline, a brain beneficial nutrient. Choline is a nutrient that acts as a neurotransmitter, which helps to improve cognitive power (5).
Free-range eggs are the best source for eggs. Buying “free-range” means that the chickens were raised on a farm and had the ability to move around, get outside, and live a happy life.
As a side note, did you know that eggs with brown shells and eggs with white shells are exactly the same? Despite the different shell colors, brown and white eggs have an identical nutrition profile.
As far as cooking eggs, throwing them in a pan with a dash of olive oil is the healthiest way to eat the. If you like, you can check out this article on the best pan for eggs - having a quality pan is important!
While green leafy vegetables like kale and spinach aren't the best tasting foods, they have a ton of health benefits.
Green leafy vegetables are high in vitamin A, C, E, and K. (6).
In particular, the vitamin K content found in dark leafy vegetables is a powerful anti-oxidant that helps to protects your brain.
According to Dr. Drew Ramsey, vitamin K is a “key co-factor needed to make the specialized fats called sphingolipids that create the structure of our brain cells, and it promotes brain cells being more resilient by influencing gene expression” (7).
So eat more kale and boost your brain health!
Avocado are one of the most beneficial foods that you can consume. Full of “good fats” (monosaturated fats), avocados are an ideal food for brain health! Avocados are also one of the best keto friendly foods.
Rich with vitamin K and folate, avocados are a great food to eat to help improve cognitive function.
Want to try a new way to eat avocados? Try avocado toast! Simply make a piece of toast and spread fresh avocado over it (like butter). Delicious!
The mere mention of chocolate sounds pretty great, doesn’t it? Now, while large quantities of chocolate aren't good for you, in moderation it will give you a brain boost - provided you are eating dark chocolate, not sugar-laden milk chocolate.
Research shows that dark chocolate helps to increase the blood flow to the brain. This is due to neuroprotective work of flavonoids found in dark chocolate. This increased blood flow helps to keep your brain cells alive longer. (8)
Alongside this benefit, it also serves the brain by increasing your attention span, reaction time, as well as problem-solving skills. Chocolate can also help to support a positive mood, there’s a reason why we tend to eat it when we’re stressed! (9)
Throughout the years coconut oil has been found to have a myriad of different uses - with so many different health benefits, coconut oil could be considered as being one of the best health foods of all time.
One of coconut oil’s top health benefits is the fact that it is rich in medium chain triglyceride oils (MCT’s). MCT’s are easily absorbed fats that are able to fuel your brain (10)
Coconut oil is easy to add to your diet, simply use it as the oil that you cook with. It works just as well as olive oil (and other vegetable oils) all while having tons of health benefits!
Tomatoes are a rich source of lycopene, an antioxidant that protects brain cells from free radical damage - and important benefit, especially as your body ages. Eat tomatoes more often and you will be surprised at how much sharper you will start feeling!
Cooking tomatoes with a bit of olive oil brings out the lycopene and facilitates absorption. However, many people enjoy them fresh as well. They are a popular addition to many types of popular salads.
Broccoli is a great source for nutrients that help to support memory and focus. Due to its high vitamin K contents and glucosinolates stores, this refreshing ingredient will keep you on top of your game at all times.
In addition, broccoli is the perfect side dish. Serve it steamed or roasted alongside a lean cut of meat for a delicious, brain-boosting dinner. And if you want to choose a vegetarian option, you can also bake them into a delicious souffle together with the cheese. The options are endless, all you need to do is decide.
By picking up and using these different brain foods, your body and your brain are bound to be thanking you with a long and healthy lifestyle; all thanks to these wonderful superfoods that are easy to add to your diet!
_______________________________________________________________________Reza is the owner of Multipotens, a brain improvement website that focuses on brain improving products and tips.
April 30, 2018 | 0 comments
It's a harsh reality to grasp, but some of the world’s favorite brands use toxic, life threatening chemicals that somehow have been approved for general consumption.
As conscious consumers, it is your right to know what these chemicals are and where to look for them.
Below are 5 common toxins found in your everyday products.
You'll want to check your home for these ingredients and do your best to eliminate them from your home!
Phthalates are plasticizers that allow for plastic products to be more flexible and durable. When your skin comes in constant contact with these plastics the phthalates begin to absorb into your pores.
Hair & body brands use phthalates to make fragrances last longer and for your skin to absorb substances quicker.
When you use products that contain phthalates you open yourself to potential health complications.
Phthalates are commonly found in the following household products:
“The most widely used phthalates are di(2-ethylhexyl) phthalate (DEHP), diisodecyl phthalate, and diisononyl phthalate.” - SafeCosmetics.Org
Be sure to check for phthalates in your home, as you can see, they are commonly used in a variety of consumer goods.
Parabens are preservatives that are used in products that contain water. They work to prevent bacteria and mold growth.
Parabens are endocrine-disrupting chemicals that affect the hormonal systems of all organisms that they come in contact with. It does this through it's ability to mimic estrogen.
Parabens are commonly found in the following:
The most commonly used parabens are methylparaben, propylparaben, and butylparaben, according to the FDA. Look for these names on the labels of products that you use.
BPA or Bisphenol A is a pretty well know chemical that is used in the packaging of hundreds of everyday plastic and canned products; from lotion bottles to meat & produce.
What people may not know is that BPA is a synthetic estrogen that disrupts your endocrine system (your hormonal system). It is thought to have the same health implications as parabens & phthalates.
BPA has also been linked to asthma, obesity, and breast cancer. More companies are becoming aware and are making changes, but the responsibility will always fall on the consumer to become wiser when out shopping.
BPA is commonly found in the following:
Look for bottles that are BPA-free. If a product is BPA-free it will usually say so on the label. If there is no info on the label about it being BPA-free, then it probably contains BPA - not good!
Sodium Lauryl Sulfate or SLS is a very common chemical used in skin and body care products, mainly to create foam when lathered. SLS is similar to Phthalates in that it is used to penetrate the skin quickly which can serve to be a major issue when coupled with other toxic chemicals that are in the product.
While there has been debates about the safety of SLS and ALS (Ammonium Laurel Sulfate), we encourage our readers to still be aware of the potential dangers that come with using products that contain these chemicals.
According to Environmental Working Group's Skin Deep: Cosmetic Safety Reviews, Sodium Lauryl Sulfate consumption has been linked to irritation of the skin and eyes, organ toxicity, developmental and reproductive toxicity, neurotoxicity, endocrine disruption, ecotoxicology, and biochemical or cellular changes.
Sodium Lauryl Sulfate is commonly found in the following:
Formaldehyde is another commonly preserving chemical mainly known for its use in embalming. What many people may not know is that Formaldehyde is considered a cancer causing agent by the National Cancer Institute.
An even lesser known fact is that not only is Formaldehyde used in products like shampoos, lotions, and deodorant; it is also used in the construction of many homes in the forms of glue, plywood, and insulation.
Consumption of Formaldehyde can result in low testosterone, impotency, skin irritation, and even death.
Formaldehyde is commonly found in the following:
“Formaldehyde is an irritant compound, which can elicit adverse respiratory responses in children and adults. After acute inhalation, irritation of eyes, nose and throat are observed in different patients. Exposure to high concentration (>120 mg mm-3) of FA vapour caused hypersalivation, acute dyspnea, vomiting, vascular spasm, convulsion and finally death.” - National Institutes of Health
The most commonly used forms Formaldehyde in everyday products are:
A great way to reduce your exposure to formaldehyde is to keep plants in your home. Plants can bind up toxins and neutralize them. Read our article on the best plants to purify your home!
It is extremely important to do your part in avoiding these toxins and the products that contain them. The first course of action should be to eliminate as many of these products from your home as soon as possible.
Follow up by being a more conscious consumer when you shop your local markets. Always read the ingredients before purchasing your goods to make sure they are safe to consume.
Start replacing your everyday products with brands that pride themselves on offering goods that are healthy for you.
Another great way to support yourself against toxins is to eat a diet rich in antioxidants. Antioxidants help to neutralize harmful free radicals (found in toxins). Foods rich in antioxidants include most fruits and veggies (1).
If you are looking to increase your antioxidant intake, consider our Essentially-U multi-nutrient formula. It contains the vitamins, minerals, and antioxdants that your body needs for optimal daily health.
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April 30, 2018 | 1 comment
Dust is our common enemy. It’s everywhere. No matter how clean and tidy you are, it’s in your house, and filling your lungs.
So how can you remove dust from your home?
Below, we’ve written down 15 tricks for removing dust from your home.
Please share this post with your friends and family using the share buttons to the side – help us spread the word!
You spend a lot of time laying on your bed (a third of your day in fact). Making sure that your sheets are free of pollens and other dust contaminates is vitally important. Old, used sheets collect all sorts of dust and skin flakes. The solution to this is to wash your sheets (and pillowcases) on a weekly basis.
A dehumidifier helps to reduce the levels of humidity in your house. It is one of the best ways to help dust mite control, since dust mites are sensitive to humidity. Make sure to keep your dehumidifier tray clean and dry.
Use a microfiber and go over all of the furniture and surfaces in your house. Microfiber cloths have special fibers that are able to clean up even the smallest of dust particles. This is a great solution for removing those pesky dust mites!
This tip is a no-brainer! Make sure to regularly vacuum your house. This will eliminate a good amount of the dust and contaminates present in your house. If you are looking for a vacuum cleaner, make sure to go with one with a HEPA (high-efficiency particulate air) filter. These premium vacuums help to remove 99.9% of the pollen, animal dander, and bacteria from the air.
A good mopping of your floor with a mop will pick up any of the dust that you missed after vacuuming. The longer you leave dust, the harder it will be to remove it, so use a mop!
Dust particles and other air contaminates can hide in cushions and rugs. Use a broom handle or a carpet beater to beat your cushions and rugs. When cleaning them, continue to beat them until you can no longer see dust fly off when you hit them.
Keep an eye your pet’s fur. Regularly brush and comb their fur. When grooming your pet, make sure to do it outside, or at least on a hard surface (i.e. not on your carpet). You should also give your pet regular baths. This will remove the dust trapped in its fur.
Go on the offense! Use an air purifier to trap all those nasty dust particles. Make sure to place your air purifier close to areas where dust can blow in (next to windows and doors are great options). Using an air purifier will help to prevent airborne contaminants from getting in and circulating around your house.
Dirty air vents contain dust particles. Making sure they are clean is an important step for improving overall air quality and improving ventilation. Just know, it is probably best to have your air ducts professionally cleaned. Professional cleaners have special tools that remove almost all of the bad air contaminates. You can’t get that level of cleanliness with a quick vacuum.
If your child is sensitive to dust then it’s a good idea to keep their toys clean. Buy washable toys made out of materials like wood, rubber, or plastic, and store them in a box so dust won’t get in. It is also advisable that you keep the toys of of your child’s bedroom.
Open windows lead to nasty dust particles flying right into your living environment. Keep them closed and stop dust and pollen from entering your home.
Make sure to remove your shoes when indoors. Leaving shoes on will track dirt and dust from outside into your home.
Carpet holds a TON of dust. In addition to that, each time you take a step on carpet, it releases dust into the air. If you’re truly set on reducing the dust in your home, consider installing a wood floor, or another hard surface like stone, tile, or vinyl flooring. This will go a long way toward reducing the dust present in your home.
Prevent outside dirt and dust from invading your home by getting a doormat and leaving it outside your front door. Make sure to wash your feet before coming inside your house. Also, make sure to periodically clean your doormat, it too can collect dust and dirt.
Check the lint collector in your dryer and clean the dust from it. This will not only help to keep your appliance running smoothly, it will also prevent dust from flying around every time you open the door.
So there you have it. Use these 15 tips and start breathing easier. If we missed anything, comment your favorite cleaning tips below!
April 24, 2018 | 0 comments
The body can get the majority of the fats it needs from your diet. However, there are two types of fat that your body cannot make on its own. These fats are called essential fatty acids, and are made up of linoleic and alpha-linolenic acid.
They must be obtained via food.
These basic fats, found naturally in different foods, are used to build specialized fats called omega-3, omega-6, and omega-9 fatty acids. These fatty acids are important because they are a part of the normal functioning of all tissues in your body (source).
You can easily add more of these essential fatty acids into your diet by eat more of the food items listed below.
Omega-3’s are the most important essential fatty acid as they help with reducing inflammation. Most American tend to eat low amounts of omega-3 rich foods. Add more of these foods to your diet to help balance out your omega-3:omega-6 ratio!
You should also consider a fish oil supplement, you can learn more about how to pick the right fish oil here. Also, it's important when you take a fish oil supplement, read our guide on the best time to take fish oil.
Palm, rapeseed, soybean, and sunflower oils are also sources of linoleic acid, but are refined and may be deficient in other important nutrients. We recommend consuming less omega-6 foods, as they are pro-inflammatory and most Americans tend to have a high level of omega-6.
When you do consume omega-6’s, make sure to do so through natural foods options listed above (and stay away from processed oils).
As stated above, Americans tend to eat high amonuts of omega-6's, while eating omega sixes benefits your body, eating too much can lead to issues. We recommend trying to have a 2:1 omega-6:omega-3 ratio.
Our bodies can make omega-9, so it technically isn’t considered an "essential fatty acid". However, foods rich in oleic acid (the fat in omega-9's) are still recommended because of the role it plays in overall health.
Food that contain omega-9 include:
Make sure to consume these healthful foods and get enough Omega-9's in your diet
When buying foods with omegas try and buy organic when possible. The quality of food that you eat plays a major role in your overall health. Fats literally become a part of your cells (fat lines each and every one of the cells in your body).
Needless to say, since fat attaches to you at a cellular level, it's important that you eat quality fats. Stay away from trans fats and other damaging oils used to fry foods in.
You'll also want to make sure that you eat your foods fresh. Fatty acids oxidize easily, so the longer they sit out, the less beneficial they become.
