At Utzy we are dedicated to providing truthful, honest information that helps you to live a healthier lifestyle
July 30, 2018 | 0 comments
Coffee has been a polarizing topic the past few years with research going back and forth on the pros and cons of caffeine consumption.
So what are the benefits of coffee?
Is coffee healthy?
Yes! New research shows that coffee is beneficial to your health.
Besides being the healthiest energy drink, it's main stimulate, caffeine, positively impacts many areas of your health.
Here are 4 research based facts that show the benefits of drinking coffee
Research showed that a drinking a cup of coffee (containing 75mg of caffeine) “every four hours can result in a pattern of sustained improvement of mood over the day”. Read more here.
According to this article, the caffeine found in coffee can increase your body’s Metabolic Rate by 3-11%. Your Metabolic Rate is the amount of calories your body burns while resting. Drinking coffee is an easy way to help speed up your metabolism!
Antioxidants help to protect your body from harmful environmental toxins. According to researcher Chris Kilham, “coffee is super-concentrated with antioxidants and is especially high in one group of antioxidant compounds called flavonoids….The bottom line? Coffee protects your body. This is a good thing”.
Research shows that people who drank more than one cup of coffee had healthier brains (source). This research showed that for these benefits, you have to be consistent with your coffee consumption (1+ cups a day). No problem!
The European Food Safety Authority (EFSA) recommends no more than 400mg of caffeine per day. This amounts to about 5 cups of coffee a day on the upper end of the guidelines. The EFSA also recommends getting no more than 200mg of caffeine in a single dosage.
Pregnant women should drop their daily caffeine intake to 200mg or less per day.
Keep in mind, these are the top limits. The best daily caffeine intake is around 1-3 cups of coffee a day depending on how your body handles it.
Research doesn't seem to show any one type of coffee bean as being the best. However, it is recommended that you buy organic beans. Foods that are grown organically are free of pesticides, which means you get less harmful chemicals in your morning cup of coffee.
So whether your go-to coffee is a french press, an espresso, or a simply cold brew - know that drinking coffee will give your health a boost!
Thanks for reading! If you like this article, share it and subscribe!
Daniel Powers is a health and fitness enthusiast with a background in the supplement industry. Outside of work, Daniel enjoys Crossfit, reading large books, and drinking coffee.
While bone health isn’t the sexiest topic, it is an important health topic. Without strong bones you will not be able to live a healthy, vibrant life.
Our bones not only form the shape of who we are, they also support our muscular system, protect our vital organs, and produce red blood cells that help our bodies function on a cellular level.
Prioritizing bone health early in life is important because our bone mass buildup peaks around age 30 (1). Before age 30 our bodies build up more bone tissue than they break down - this creates a healthy surplus. Once we hit age 30, however, our bones gradually begin to lose mass and break down.
When you eat healthy, stay active, and take beneficial supplements, your bone density will maintain a healthy level (or even increase).
Bone health is a crucial factor in living a healthy life. We want to make sure that we’re building up our bone mass as much as possible before we’re 30 years old and maintaining our bone mass as we age.
Taking bone supporting supplements is a great way to support your bone health. Below is a list of the best bone health supplements.
No matter what age you are, bone health should be something that you focus on. Here are 4 nutrients to consider supplementing with for maximum bone health.
Bones are primarily made from calcium, and 99% of the body’s calcium is found in our bones and teeth. The body will take calcium from our bones if we’re not consuming enough to support functions such as our heart beating or blood clotting.
Since bones are porous to begin with, the more calcium that is removed from our bones, the weaker and more prone to fracturing and breaking they become.
The effects of under-consuming calcium often aren’t seen until well after age 30. Usually people won’t know their bone density has been affected until they’re in their 50's when they fracture a bone.
If you are unsure of your calcium levels, getting regular bone scans is a great preventative measure to take.
When it comes to bone supplements, calcium supplements are probably the most popular option. However, few people know that taking a calcium supplement on its own is not ideal.
Simply taking calcium on it's own can lead to hardened, calcified arteries. Calcium requires K2 and other nutrients to carry it to be deposited in your bones instead of staying in your arteries (3).
If you plan on taking a calcium supplement, your best option is to take it in the form of a multi-vitamin supplement. We include calcium in our daily multi-vitamin supplement called Essentially-U. This formula includes multiple minerals and vitamins, including calcium and vitamins K2 and D3.
As far as form goes, make sure to get high quality calcium supplement. Stay away from cheap calcium carbonate and calcium salt forms. We include the Dima-Cal® form of calcium in our Essentially-U formula. Dima-Cal® is much more easily assimilated and absorbed by your body. This ensures that you are getting the most benefit out of your calcium supplement.
If you prefer food sources, calcium is found in dairy, fish, beans, and nuts, just to name a few. The recommended daily dose of calcium is 1000-1200mg for women and 600-800mg for men. Calcium is absorbed best when taken 500mg at a time. 
Vitamin D3 supports calcium by moving it to the bones, boosting absorption, and causing your bones to grow and be remodeled.
While you can naturally get vitamin D3 via sunlight, many American find it difficult to get enough daily sunshine. This is especially true for those of us that live in the northern United States where sunshine is scarce during the winter months.
Therefore, taking an inexpensive daily vitamin D3 supplement is an easy option for building stronger bones. In fact, one study suggests that older adults may have decreased bone loss when adding a vitamin D3 supplement to the Mediterranean diet they were following .
If you prefer food sources, vitamin D3 can naturally be found in fatty fish and in fortified foods.
Of course, the best source is from direct sunlight. To receive maximum vitamin D3 benefits with as little sun exposure as possible, aim for a minimum of 20 minutes of direct sunlight per day. Depending on the time of year, this may not be possible for you, which is when you should opt to consume a vitamin D3 supplement instead.
The recommended vitamin D3 dose is 600-4000 IU per day, depending on age. Because this range is so large, you may see benefits beyond bone health from supplementing even if you’re within the recommended D3 range.
A physician can let you know what the best vitamin D3 dose is for you. It’s also helpful to have labs done on vitamin D3 levels in different seasons since your sun exposure may vary.
Vitamin K2 is beneficial in blood clotting and directing calcium where to go along with vitamin D3. When we have a cut or scrape, vitamin K2 is the nutrient that takes calcium to that cut to repair the damage and then takes calcium back to the bones to continue building bone mass.
Instead of allowing calcium to build up in the bloodstream, vitamin K2 moves calcium to the bones where it’s needed most. This triggers osteocalcin activity which starts the bone-building process.
Taking a vitamin K2 supplement is a great idea if you are looking to support healthy bones. Our K2 formula contains the MK-7 form of K2, which research has shown to be the most effective and bio-available form .
Our K2 ingredient is actually a trademarked form called MenaQ7®. MenaQ7 allows for a 72-96 hour half-life, which leads to greater absorption, making it a superior form of K2.
If you prefer food sources, vitamin K2 is found in fermented soybeans (called natto), cheese, meat, and egg yolks.
The recommended levels of daily vitamin K2 intake is 120mcg for men and 90mcg for women. These levels are thought by many to be far too low, and research is being conducted to determine an accurate recommendation.
Magnesium, like vitamin D3, regulates calcium levels in the body. It transports calcium from the bloodstream across cells to complete necessary functions and also transports calcium from the bloodstream to the bones to rebuild bone tissue.
Somewhere between 50-60% of the body’s magnesium is found in bones - which shows it's importance for building your overall bone health. Sadly, the majority of American are deficient in magnesium, which leads to poor bone health and a host of other problems.
Supplementing with magnesium is a great way to boost your magnesium levels. Our U-Mag daily magnesium supplement is an easy way to get your required daily magnesium intake. It contains 400mg of magnesium per scoop, and comes in a delicious Organic lemon flavor.
Magnesium-rich foods include beans, nuts and and leafy green vegetables. If you prefer to go with food sources, make sure to get organic versions of these food, as organic foods tend to be grown in more fertile soils (which have higher magnesium content).
The recommended daily intake of magnesium is 320mg for women and 420mg for men. When supplementing with magnesium, keep in mind that alcohol and caffeine can deplete magnesium levels.
If you consume alcoholic and caffeinated beverages on a regular basis, you might want to increase your magnesium intake, based on your physician’s recommendations.
While calcium is the key building block of our bones, it needs vitamin D3, vitamin K2, and magnesium to be transported to rebuild our bones. Because calcium is carried to the bones from various functions to avoid calcifying in the bloodstream, a calcium supplement alone will not improve bone health.
Even though calcium is found in many foods, including fortified foods, a high percentage of people are calcium deficient.
One opinion on why that might be is because we are not consuming enough minerals to increase calcium absorption, such as vitamin D3, vitamin K2 and magnesium.
The best bone health supplementation routine should include calcium, vitamin D3, vitamin K2 and magnesium.
We need to prepare our bodies for good bone health at every age. The sooner you take action to support your skeletal system, the better.
It’s never too late to take better care of your body. You only have one.
July 26, 2018 | 0 comments
Fiber is a dietary need for every human. It is necessary for optimal health and wellness. That being said, we tend to not get enough of it.
Because it’s just fiber.
But could increasing your fiber intake help to bring a positive effect on your overall health? You betcha!
While getting enough roughage through food is ideal, sometimes choosing a low carb, organic fiber supplement is an easier choice.
Below, we’ll detail why you need fiber, the different types of fiber, how much fiber you should take daily, and what goes into the best fiber supplements.
Dietary fiber is the indigestible part of plant foods that makes stool soft and thus enables smooth bowel movements, prevents occasional constipation, and promotes healthy gastrointestinal (GI) microflora balance.
There a two different types, soluble and insoluble. Each type has its own benefits and characteristics. Our bodies need both to operate at full functionality. Getting too little of either type can cause unpleasant effects.
Soluble fiber absorbs water as it passes through your digestive system. This helps to bulk up your stool, and reduces the possibility of thin stool. Soluble fiber is often included in fiber supplements as it helps with maintaining normal digestive system function.
Foods rich in soluble fiber include:
•Fruit (such as dried figs)
Insoluble fiber is made up of foods that don’t dissolve in water. This usually includes foods with a hard exterior shell (think of foods like beans and lentils).
Insoluble fiber is beneficial because it helps to move bulk through your intestines. In a sense, it keeps things moving through your body and helps to keep you regular.
If you struggle with occasional constipation, adding more insoluble fiber to your diet can help to get things moving. Look for a good amount of insoluble fiber in any fiber supplements that you take. This will help to support bowel regularity.
Food high in insoluble fiber include:
•Legumes (such as kidney and pinto beans)
•Vegetables (such as turnips, okra, and peas)
The amount of fiber that you need varies depending on age and gender. As a general overview, women need 25 grams of fiber per day. Men need 38 grams of fiber per day. The average American gets 15 grams of fiber per day, a number that is far from optimal.
To look up a more specific fiber daily intake chart, with age breakdowns, please visit this helpful website.
You should aim for a soluble fiber:insoluble fiber ratio of 25:75. This ratio provides the perfect amount of each type of fiber, which will help you with stool bulk and elimination.
For those that experience occasional constipation, taking a daily fiber supplement is a good option. It can be hard to get enough fiber through diet alone.
This is especially difficult when you factor in that the US Dietary Guidelines suggest that we are to eat between 5 and 13 servings of fruits and vegetables, per day!
Taking a fiber supplement is an easy way to ensure that your body obtains its daily fiber requirements. This will help to keep you regular (as the old saying goes), and will help your body to maintain optimal health.
The best fiber supplement should include a combination of both soluble fiber and insoluble fiber. A combination of both is needed to help you keep your system moving and to provide bulk to your stool.
As mentioned earlier, a 25:75 (soluble:insoluble) ratio is ideal, though a fiber supplement higher in soluble fiber is best, as it tends to be more difficult to get soluble fiber through diet alone.
When looking for the best fiber supplement, make sure that it is Organic and plant based. Many fiber supplements are plant based, but make sure that the one you choose is Organic. Organic certified fruits and vegetables are the best quality you can get.
Also, for those that are sensitive to gluten, make sure you choose a gluten free fiber supplement. Many fiber supplements on the market contain gluten-laden ingredients. A good gluten free fiber supplement should contain ingredients like psyllium husk and flax seed.
Look for a natural fiber supplement that contains a balanced ratio of soluble and insoluble fiber. This will help with occasional constipation and in maintaining long term bowel regularity and health.
Fiber Food is an organic daily fiber supplement. The main ingredient is psyllium, it includes both both psyllium seeds and psyllium husks. Psyllium is one of the most widely used fibers in natural bulk laxatives; both the psyllium seeds and husks used in Fiber Food are 100% organic and free of the contaminants, such as gluten, that are often found in other sources of psyllium.
In addition to psyllium, Fiber Food includes Organic apple fiber, which contains a beneficial amount of soluble fiber. Fiber Food also contains Organic flaxseed flour, Organic carrot powder, and Organic beet root.
All of these food sources are certified Organic and have been combined with an ideal soluble:insoluble fiber ratio.
Use this link to save 50% off your first bottle - take advantage and save!
Fiber Food contains 9 grams of dietary fiber per serving and has a pleasant taste. It is the perfect fiber supplement for daily, or occasional, use.
Daniel Powers is a health and fitness enthusiast with a background in the supplement industry. Outside of work, Daniel enjoys Crossfit, reading large books, and drinking coffee.
As we age, our bodies are fraught with many changes. Some more pleasant than others. One such difference appears in your bone health. Even after publicizing the problems associated with bone loss, many people reach mid-life unaware that this is an impending problem.
Your bone density reaches its peak between age 25 – 30, and it experiences a gradual descent until your early 50’s. From your mid- 50’s through age 70, the decline in bone density reaches its most rapid drop.
The rate of deterioration from age 70 – 90 is slower than in the previous years but continues steadily. By the time you are 90 years old, your bone volume approximately one-third of the level it was in your 20’s. This is a chronicle normal bone loss and does not account for osteoporosis, which increases the incidence of bone loss.
Such dramatic numbers give us a reason to look closer at how to help ourselves and halt bone loss. For decades, medical professionals told patients to increase calcium and magnesium to help improve bone health.
While these are still useful suggestions, research shows that exercise, including weight-bearing exercise, can make a meaningful difference in your bone volume.
Some people wonder how exercise can improve bone health and prevent bone loss. Your bones are living parts of the body, just like skin or vital organs. When you exercise, you promote new bone development.
Our bones respond to activity the same way our muscles respond, by becoming bigger and stronger. A bone under moderate stress responds by increasing its mass. This increase of mass helps to ensure your bone health both now and in your future.
This is not a suggestion for you to don some tights, leg warmers, and a colorful headband, but rather to look into some activities that get you moving, increase your heart rate, and are often fun as well. Participating in activities helps ensure that you will keep going and not get bored. There are many activities to get you moving that are great for people of every age group.
GOLF- If you think that golfing is not a real activity, you may want to try 18 holes and then rethink your beliefs. Provided you skip the golf cart and the caddy, you will find golf offers many health benefits, including enhancing your bone health.
WALKING- This timeless activity offers numerous benefits and is customizable for people of all age and fitness levels. It requires no unique skills or equipment, although fitness stores sell a wide variety of items designed to improve your walking experience.
While pedometers, creative work out wear, and fancy phone apps are fun, comfortable clothing will suffice for most people. This guide will give you a thorough understanding of the pros and cons of the different types of walking shoes. If you have specific health limitations, it is a smart idea to plan for any issues which may come up unexpectedly. For example, glucose tablets and a bottle of water are a good idea if you have diabetes, a walking stick helps if you have balance issues, and sunscreen is a smart thing for all outdoor walkers.
For those who need extra incentive to get out and walk, promising to walk with a friend can help, and walking a dog is also a great motivation to go for a walk. Many people report that they feel safer with a canine walking companion. If you can not own a dog, try offering to walk a friend or neighbor’s pooch.
TAI CHI- A non- combative martial art form, tai chi earned high praise for the many ways it helps improve physical and mental wellbeing, including enhancing bone health. There are several ways you can practice tai chi including DVDs, internet videos, and classes. The deliberate movements at a slow pace help to increase balance, coordination, and mindfulness. All of these are useful in preventing falls and accidents. Tai Chi also enhances your flexibility and builds physical strength over time. Many medical professionals suggest tai chi to patients who are looking for a safe, low impact weight-bearing activity.
Research suggests that resistance and strength training can be a great way to increase your bone density. It’s important to get started at a young age as well, because scientists have recently concluded that weight bearing exercises pre-puberty can protect against future bouts of osteoporosis.
However, people are often intimidated by weight training, thinking that it’s reserved for people who go to the gym 4 hours per day. In reality, it’s something that can be done in moderation for just a few minutes per day. And those few minutes will go a long way for your health, and more specifically for your bone density.
The concept of strength training does not necessarily mean that you will be pumping iron in a dimly lit gym. There are numerous exercises that can build and strengthen your bones, yet they do not require the physique of a bodybuilder. Some of these are easy to do in your home; some of the activities should take place in a fitness center.
At home activities:
Fitness center activities:
It is true that we do not have access to a magic potion to stop our aging or to turn back the clock, trying several of these activities can help you avoid bone loss as well as fractures associated with falls. Be sure to check with your doctor before starting any new fitness regime to make sure you are healthy enough for the activities.
July 24, 2018 | 0 comments
When it comes to diet and lifestyle, bone health is usually one of the last things we think about.
When we do think about bone health, what usually comes to mind is “drink milk” and “get in more calcium”.
However, new research shows that simply drinking extra milk isn’t going to ensure healthy bones. In fact, it’s possible that we’ve got it all wrong and bone health is much more complicated than we originally thought.
It’s up to you to decide, but let’s discuss exactly what we know about bone health according to the research.
Below are the top myths about bone health:
Without a doubt, calcium is present within the structure and foundation of our bones. Since calcium is a part of your bone structure, it would make sense that adding more calcium to your diet would increase the calcium content in your bones.
While the logic behind this is reasonable, it may also bring an unhelpful perspective with this emphasis of importance on one single mineral.
If you’ve ever taken chemistry classes, you might remember that calcium is positively charged and that it forms salts easily. This process is similar to calcification, which involves the addition of a calcium compound that makes something harder.
This mineral is super important, especially for animals who rely on hard shells or tough skin for protection. If an animal doesn’t get enough calcium from their diet or environment, their protective and foundational structures could be weakened. We too can suffer from calcium deficiency which may result in brittle bones that are more prone to breaking.
However, we are constantly being told that we need more calcium, which might be an exaggeration.
In fact, it’s much easier to obtain this mineral from your diet than you might think. Vegetables and many other common foods are high in calcium content.
In fact, a cup of raw broccoli can give about ⅓ of your daily value of calcium, but at the same time it only provides about 5-10% of magnesium and much smaller amounts of silica, phosphorus, zinc, copper, and boron.
These trace minerals are often forgotten about but they are just as important as macro minerals, especially when it comes to bone health!
While calcium is still an important mineral, some of it's claims are overblown. Calcium is important for bone health, but so are other minerals, such as the trace minerals.
After all, they are always found in lower amounts than calcium in food. Maybe we should focus on calcium as well as these trace minerals?
We here at Utzy Naturals believe that to be exactly the case for people concerned about their bone health. We offer multi-nutrient supplements with high-quality chelated minerals that increase absorption, as well as vitamin K2 + D3 supplements for bone health.
Not many people realize that vitamin K2 is crucial for healthy bones. Read more about this often overlooked vitamin and how it could strengthen your bones in the same way you might think calcium supplements do.
Many elderly people genuinely believe that younger people don’t have to worry about their bone health and the potential effects of long-term degeneration.
However, this may not be the best perspective to have.
Although the health of our bones isn’t volatile like other parts of our body, you still need to start protecting yourself against slow bone degeneration as soon as possible so that you can keep them strong as you age.
When it comes to your bones, ignorance is not bliss. You’ve got to start strengthening and protecting them as soon as you can.
Is it wise to start saving money as you are running out of it? No, we are all told to start saving early so that it’s easier for us in the future. The same concept can be used for our bone health. The sooner you start, the better, and there’s no age too young to be thinking about preserving the integrity of your bones.
It might not be strange at all how we are noticing younger people appearing to have increasing numbers of bone health issues. Perhaps this has something to do with our changing diets and lifestyles.
Don’t forget that the most physically-demanding parts of our bodies are our bones. They are what provide our structural foundation, so we are constantly relying on them to move and support our efforts.
Every move we make affects our bones physically, which may wear them down over time like the tread on a car’s wheels.
We must not wait until it is too late.
“Better safe than sorry” always seems to make a lot of sense when it comes to health. Starting a bone health regimen now, no matter your age, would be a wise investment for your wellbeing in the future.
For some awesome tips about what you need to do to rebuild your bones to be strong and healthy for the decades to come, check out our blog post here.
There’s evidence all throughout history that proves that money can influence the supposed conclusions that research brings. Just like politicians can be bribed, so can researchers.
The biggest example of this was with Gatorade. This company basically took water and added sugar, salt and food coloring. The company basically bribed researchers to state the conclusion that Gatorade helps improve performance because of its supposed electrolytes.
The same exact type of case happened with the dairy industry, but with more government involved. In the United States during World War 2, dairy production was blowing the roof off of the country.
Then, they started to realize that there was way too much milk and it was all going bad if something wasn’t done with it.
Dairy lobbyists started campaigning the public’s opinion of cow’s milk by saying that it helps to build strong bones because of its high calcium content. The power of money lobbying influenced researchers and doctors to recommend drinking more dairy to the public, basically manipulating people to buy the excess dairy.
But just like I was trying to say with the importance of other minerals and vitamins for bone health, is it really true that dairy is the only food that builds healthy bones?
Many people are lactose intolerant or have an aversion to milk. Is there an even better way to get enough nutrition for health bones?
Yes, just consume a balanced diet with lots of fresh fruits and vegetables filled with nutrients important for bones. Those are the keys to building stronger bones. Drinking milk isn’t necessary.
If you’ve ever been worried about your bone health, consider exercise as being a major factor. Just like your muscles, your bones can be strengthened by different types of exercise.
In fact, physical therapists recommend high-impact weight-bearing activities to help strengthen your bones, especially for those at risk of bone degeneration.
Examples of those types of exercises include:
Engaging in these types of exercises, and others like them, will go a long way towards improving your bone density.
Of course, if you have broken a bone recently, you should avoid high-impact exercises to avoid re-injury. In this case, low-impact aerobics like walking would be preferred until you recover.
For more in-depth information about increasing bone density with a proper diet and exercise, please check out our blog post here.
When you’re caught up in the wrong perspective regarding your bone health, you may instinctively think that you need to take calcium supplements.
This might actually impose more risks than benefits because you can consume too much calcium and the wrong type of it.
When too much calcium is present in your bloodstream, this condition is called Hypercalcemia. What might be shocking about the effects of this condition is the fact that it can actually weaken your bones.
Going back to the point of this article: too much calcium can hinder the nutritional wellbeing of your other mineral requirements.
An overdose of calcium does nothing for your bones, except make it more difficult for them to absorb all of the other nutrients they need to become stronger. On top of that, the rest of your body will suffer the consequences as well.
Too much calcium can be very stressful on your kidneys, making you more thirsty and potentially causing kidney stones. Your kidneys must work much harder to filter your blood when an influx of calcium is present.
Too much calcium can also affect how your brain functions, resulting in confusion, fatigue, and negative mood.
Many people don’t realize that vitamin K2 and vitamin D3 are important to take alongside calcium supplementation to prevent your arteries and glands from calcifying.
These nutrients exist together in nature and isn’t it the purpose of supplements to copy how nature works for our health?
Utzy’s bone health supplements take all of these concepts into account and offer people a more natural approach to safeguarding their bone health.
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."
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.
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.
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 - email@example.com
Twitter - https://twitter.com/jennytravens
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.
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?
-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
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?
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.