At Utzy we are dedicated to providing truthful, honest information that helps you to live a healthier lifestyle
Physical fitness is the result of perseverance.
While many things in life are not in our control, there are many aspects of fitness that are completely in your control.
You can take control of your fitness by establishing healthy routines.
A well crafted routine can help you achieve your fitness goals on auto-pilot.
In this article we'll go over five fitness principles that are foundational to physical and mental wellbeing.
Making these principles part of your life will go a long way towards helping you lead the productive, vibrant life that you desire.
A diet rich in healthy foods like whole grains, fruits, and vegetables is associated with a lower risk of diseases including cardiovascular disease.
This should come as no surprise.
A whole-food diet emphasizes whole grains, vegetables, fruits, tubers, and legumes, and also includes other great sources of nutrients like seeds, beans, seafood, chicken, whole eggs, and liver.
Fresh food is key.
Fresh, organic food has been shown to be better for you, this is due to higher nutrient density.
So make sure to consume real food.
Here's a quick guide to help you get started with eating more REAL food.
a) Buy products with 100% whole grains
b) Replace white flour with whole wheat flour (or go without!)
c) Eat plenty of fruits and veggies
d) Eat fewer convenience and proceeded foods (if the product is stable on your shelf for more than a year - stay away!)
A simple rule of thumb to live by when it comes to eating a healthy diet is to:
"eat real food, not too much, mostly plants" (1).
This simple maxim boils down all of the complex dietary research that has been done in the past 100 years.
Keep it in mind next time you go to the grocery store.
Your body is designed to move.
If you spend long hours sitting on the couch or typing on the computer, there's a good chance your body is slowly falling apart (2).
Instead, make sure you stand up and move around every 30 minutes or so - it's a simple habit that will keep your muscles AND brain active.
It also helps to stimulate healthy bones.
Making this small change this will go a long way in boosting your health.
TIP: if you have a fitness tracker (like a Fitbit) you can program it to *beep* whenever you have been inactive for too long (every 30 minutes, etc..). Every time it beeps you can stand up and do some stretching (or air squats!).
Whenever you find an opportunity to walk, do it.
Even if it means parking your car farther away from where you're going, it still counts.
Take the stairs more often.
When you combine all of these small things together, they will help to keep your health in check.
Check out our Utzy Recovery Bundle
Not getting enough sleep will drain you of energy and kill your productivity.
If you're having trouble sleeping, it may help to wake up at the same time every day. A consistent sleep pattern will make it easier to fall asleep and stay asleep.
Make sure you get a minimum of 6-7 hours of uninterrupted sleep every night so that you're able to be productive the next day.
If you struggle with sleep, check out our award winning natural sleep aids.
We also have an awesome article (written by a sleep scientist) on the 10 Best Sleep Tips.
One of the keys to getting in better shape is to strive to get progressively better with each workout.
Add 5 extra pounds to the bar.
Do one more set.
This concept, called progressive overload, is what causes your body to get stronger and leaner over time.
If you focus on solely on body composition changes, it can be easy to get down on yourself.
It can take a long time to see changes in your body composition.
So instead, focus on increasing your work capacity.
Strive to get stronger with each workout.
This way you can make incremental progress every day.
This will keep you motivated in the long run and will help you to reach your fitness goals!
Here's are a few simple tips for increasing your work capacity:
If you've never been able to touch your toes, don't worry, you're not the only one.
Start with a workout that includes good nutrition and hydration, and with time you will be able to improve your flexibility - which is important for preventing workout injuries.
We have a few rules for improving your range of movement:
Fitness is a key part of life.
Whether your goal is to compete in a Crossfit competition, or simply to be able to keep up with your young kids, make exercise a part of your daily routine.
Whether it's weightlifting or walking, find an exercise type that you enjoy and stick with it.
Ryan is a NASM Certified Personal Trainer at fitnessgoals, with a passion for writing and a love for chocolate. He enjoys long walks with a breeze and finding ways to make dessert healthy.
No human is an island and the same is true of nutrients.
While there’s constantly clamor out there as to which nutrient will supposedly cure all your woes, your body actually needs a variety of nutrients, working together, to keep you in optimal health.
The symbiotic and synergistic relationship of vitamins K2 and D3 are a great example of that, if not one of the best examples.
Synergy is far more than a word your boss can’t stop overusing in board meetings. It means working together to create something better. In this case, vitamin K2 and vitamin D3 work synergistically to balance the scales of each other’s duties.
In fact, vitamin K2 and vitamin D3 are part of a nutrient powerhouse squad along with calcium, magnesium and zinc. All of these nutrients need to be present for you to live your best and healthiest life. Keeping optimal levels of all these nutrients is key for bone, cardiovascular, mental and neurological health; oh, and blood clotting.
Vitamins K2 and D3 individually and together are showing promise in clinical research in relation to helping with health conditions like rheumatoid arthritis, depression, cardiovascular disease and fatigued immune systems.
Those are some substantial health benefits. Let’s dig deeper into the combine health benefits of vitamins K2 and D3 from dietary supplements and dietary intake.
Both vitamin D and vitamin K, in any form, are fat soluble vitamins. That means they need fat in order to be absorbed and utilized. There are 4 fat soluble vitamins - A, D, E and K. With the exception of D, there are a bevy of food sources of each of the fat soluble vitamins. Vitamin D is the outlier as the sunshine vitamin which is found in some amount in some mushrooms, which ironically grow in the dark.
Vitamin D is made when sunlight comes into contact with your skin. Inside your skin there is a compound made out of cholesterol that is provitamin D3. This compound is activated by UVB rays. Once made in your skin, the vitamin D is sent to the liver where it’s converted into a form that you can use for over 200 enzymatic functions that play a role in everything from bone health, hormone regulation, nutrient absorption and disease prevention.
When searching for vitamin D supplements you’ll notice that many say vitamin D3. Upon occasion, you’ll stumble across some supplements that say D2. Both are forms of vitamin D and nearly every bottle that exclusively says vitamin D on the front is vitamin D3. Double check the nutrition facts panel to be sure.
Vitamin D3 is cholecalciferol, the animal-derived version of vitamin D. Vitamin D2 is ergocalciferol, the plant based version of vitamin D. D3 is better absorbed and utilized by your body for one reason - you’re an human. Vitamin D2 is well and good for vegans to take, but know that it’s not absorbed as well, so a higher dosage may be required.
Vitamin K primarily has 2 forms - K1 and K2. Vitamin K1 is phylloquinone and is found in green produce items. Deriving the phyll from chlorophyll the pigment that makes green plants green. Vitamin K2 is menaquinone and is found in some animal-derived products, certain fermented foods and synthesized by bacteria. K2 derivatives depending on the length of the attached side chain compound. What vitamin K1 and K2 have in common is a base quinone ring.
MK-4 and MK-7 are the most common and effective types of vitamin K2 supplements. The number at the end refers to the length of the side compound. Recent research is finding that MK-7 is the form best absorbed and utilized by your body[*]. Great news for vegans and vegetarians, MK-7 can be made from fermented soybeans and chickpeas, with MenaQ7® being the best supplemental form of MK-7.
A frequently discussed sources of vitamin K2 is that found in a Japanese fermented soy product called natto. Natto has a very distinct appearance, smell, taste and texture that’s not for everyone. Although the health benefits of natto are amazing, it’s an acquired taste. So you’ll notice a lot of articles mentioning it, but not where to purchase and how to enjoy.
Vitamins K2 and D3 work in harmony to keep your blood vessels and supple while keeping your bones strong[*][*]. These 2 vitamins work to make sure that calcium is deposited in your bones, rather than your arteries.
In order for this to work, you must consistently have healthy amounts of vitamin K2, vitamin D3, and calcium. If any of these are out of balance than the exact opposite happens. That is why calcium supplementation without both vitamins K2 and D3 has been proven to be dangerous to your health.
When calcium is put in your bones, instead of in your arterial walls or as plaques in your arteries the results is strong, healthy bones and pliable arteries. Long-term that translates to reduced risk of bone and heart diseases.
Vitamins K and D are both associated with supporting healthy inflammation levels, the number 1 cause of all health woes, especially weight problems. Vitamin D is involved in all hormone synthesis and regulation, which in turn plays into your weight.
Multiple studies have shown that the lower your vitamin K and D levels are, the harder it is to lose weight.
These two vitamins work together to make sure you properly absorb and utilize each other. Additionally they work together to regulate your hormones and the absorption of calcium, magnesium and zinc. This dynamic duo keeps your pancreas, thyroid, cardiovascular system and everything in between in check to help you lose weight.
If you’ve been struggling to lose weight it could be that you need to take a closer look at your vitamin K and D levels. If you find that you have low levels, taking a Vitamin K2 + D3 supplement is a great way to boost your levels.
No one likes to take a lot of supplements. Vitamins K2 and D3 are clearly important, as is getting them in proper amounts along with calcium, magnesium and zinc. Our high stress society paired with indoor lifestyles and toxic food system make vitamin K2 deficiency and vitamin D deficiency common.
Look for formulas that contain both vitamin K2 + D3. Additionally, eat your green leafy vegetables and getting 5 to 10 minutes of sunshine a day, unless otherwise recommended by your doctor.
At Utzy we created a premium K2 + D3 formula, it contains the doctor recommended dosages of each vital nutrient. Made with MenaQ7, the most researched form of vitamin K2.
Take the daily dose recommended on the supplement or in accordance with your healthcare professional’s advice, which may vary significantly if you have a severe vitamin D deficiency.
Store per the supplement’s recommendations and in a place you’re likely to see the supplement daily so that you take it. Supplements only work if you take them.
There are a lot of misconceptions about the safety of supplementing with these vitamins. And they’re based on outdated research on the nutrients being used in large doses as rodent poison. It was hypothesized incredibly large doses could cause calcification in soft tissue. But the amounts of these nutrients it would take for this to occur is basically impossible for a human to consume.
Do look for supplements with a third party certification, take the recommended dosage and confirm with your healthcare provider that it’s not contraindicated for any existing health condition and/or medication you may have.
Mega high doses of calcium is definitely a bad idea and even worse if the supplement doesn’t have vitamins K and D. High doses of calcium supplementation are associated with kidney stones and calcium deposits in arteries. Always discuss calcium supplementation with your doctor and avoid supplements that don’t contain vitamins K and D.
As you can see both vitamins K and D are important for your optimal health and it’s important to have both present. Speak with your healthcare provider to see where your vitamin K and D levels are.
If they’re low, make sure to discuss both a dietary plan and supplementation options.
Sheila Amir is a health and nutrition writer in love with Durham, North Carolina and the Sheila of NutritionSheila.com. After spending several years as a nutritionist, she turned in her office keys for laptop life to research, write and present while on the go. When she puts the laptop down she's either on her yoga mat or out enjoying life in the Bull City.
September 05, 2018 | 0 comments
Many people find themselves asking the question, “how long does it take for supplements to work?”.
Though this question seems simple, it can actually be quite complex. The answer depends on the individual person and the supplements that you take.
Thankfully, we can dig into scientific research and get a better idea of how long it takes for specific vitamins and minerals to kick in.
One of the first things we have to do is to define what it means for a supplement to “work”. By “work”, we mean that a supplement has been readily digested and utilized by your body.
Your body has stores of nutrients that it maintains for different bodily processes. Think of these as your “nutrient pools”. If your nutrient pools are empty, your body doesn’t have enough raw materials that it needs for different functions and processes. When this happens you have what is called a “nutrient deficiency”.
For instance, if you have low amounts of Magnesium in your body (which can lead to muscle cramping and negative mood), if you start taking Magnesium and see those issues go away, then that would mean that the product is “working” for you.
The amount of time it takes for a supplement to start working depends on a few different factors. This includes supplement dosage, how extensive your nutrient deficiency is, how quickly your body is able to digest the supplement, and a few other factors (we'll go over them below).
Below are a number of different factors that play a role in how long it takes for a supplement to work. As was stated above, much of it comes down to the person, the product taken, and the health complaint.
The first question to ask is "what’s causing your nutrient deficiency?". Why are your nutrition pools empty in the first place? Is it genetic? Is it a side effect from something else? Is it the result of a poor diet?
If you don’t find out what’s draining your nutrient stores in the first place, you may never be able to fully re-fill them (let alone maintain healthy levels going forward).
This is one of the main factors in how long it takes to absorb a supplement. If you have a big deficiency in a particular nutrient, you’ll need a major surplus of that nutrient over a long time period to get back to normal levels.
A greater deficiency means that it will take a longer time to get back to ideal nutrient levels.
If you have a big deficiency, you’ll need a large dosage to fill up your pools. A supplement with a larger dosage will speed up the process.
If you take a micro-dose of a vitamin and you have a major deficiency, it will take a LONG time for you to even out your levels. So, if you have a major deficiency, make sure that you have an appropriately dosed supplement.
An example of this is with vitamin D. Many people are deficient in this crucial vitamin. Taking a supplement with 500 IU's or even 1,000 IU's is not enough to give you the surplus that you need. These dosages will cover your needed daily requirements, but won't allow for a surplus.
That's when you need a product like our Natural D3 5,000. This larger dose is ideal for helping normalize your body's vitamin D levels.
The quality of the product you buy is very important. If you buy a cheap supplement in a cheap form, you’ll end up being disappointed.
High quality supplement brands will formulate their products with easily-absorbed ingredients. At Utzy we source our ingredients from the finest natural suppliers in the US and Europe, we do this so that you can have confidence that our supplements will work.
Additionally, it’s very important that you purchase a product that has full testing, cheaply made products will skimp on testing. Without full testing backing a product, you can never really be sure what's in the product.
Below are some tips on what to look for in a supplement:
There are a lot of companies out there that cut corners. As with most things in life, with supplements, you get what you pay for. Buy high quality supplements otherwise you might be throwing your money away.
Each person’s body has a different absorption rate. This can be due to your own genetic makeup, environmental factors, or it can be due to other deficiencies.
For instance, if you are low in Vitamin K2, then you won’t be able to utilize Vitamin D properly (which is why we now offer a combination K2 +D3 formula).
So make sure that your baseline nutrition is covered. Taking a premium multivitamin is recommended, which is why we have a highly regarded formula called Essentially-U. It contains the vitamins and minerals that you need for optimal daily health.
Diet is key. People tend to forget that ‘supplement’ means “in addition to,” not “in place of”. We should get the majority of our nutrition through the food we eat.
That means eating a health, balanced diet. Eat lots of vegetables (and fruit). Look for high quality grass-fed beef, and natural chicken. Buy Organic when possible.
Eating a high quality diet is how you can prevent nutritional deficiencies from happening in the first place. Of course, we all don’t eat perfectly. We cheat a little, and that's ok. Just make sure to maintain a healthy diet at least 80% of the time.
And if you know you aren’t getting all the nutrition that you need on a daily basis, then make sure to take a daily multivitamin like our Essentially-U.
In general, a supplement is going to take 2 to 4 weeks to begin to work before you star to feel them 'kick in'. Keep in mind that since the process is slow, you'll gradually start to feel the supplement work in your body. It won't always be a night and day difference.
If it's a mineral, you're looking at about 90 days before your deficiency is fully amended because you're essentially asking your body to absorb a rock. You can speed up the mineral absorption process if you take high quality chelated minerals, but it will still take some time.
That said, if you pair your supplements with a healthy diet, you can speed up the process.
A great example of a common nutrient deficiency is magnesium. A large number of US citizens (over 40%) are deficient in this vital nutrient. Magnesium is involved in the proper functioning of every cell in your body - that’s over 37 trillion cells!
Don’t join the masses, you can help to boost your Magnesium levels by eating a healthy, organic diet and by supplementing regularly with a magnesium formula.
Realize though, that supplementation isn’t an instant fix. It never was and never will be. Supplements are meant to be taken in addition to eating well.
Supplements only work if you take them. Different types of supplements are best taken at different times. For instance, there is a best time to take fish oil (who would have though?).
That being said, the takeaway from this article is that when you supplement with a particular nutrient, the results aren't going to be over night.
There are a lot of different factors.
It's going to take some time, as well as consistency. So make sure to get high quality products to start with (such as our line of premium natural supplements), and to give them time to work!
As important as managing our health is, it can also be pretty challenging trying to find new, inventive ways to take care of our bodies. Furthermore, feeling stuck in your daily rut can affect you mentally and physically.
Taking care of ourselves can often feel like a chore. It’s a lot easier to ease the aches and pain with typical pain reliever medicine. However, while that may ease the pain, it’s unfortunately only a temporary fix and isn’t a sustainable way to maintain your health.
With that in mind, a new perspective might be just the thing you need to feel more motivated and ready to tackle a healthier lifestyle.
Pat Doyle, a health science student at Arizona State University, made a trip to Australia in 2017 and ended up learning about an interesting health method often used there: exercise prescription.
Exercise prescriptions are where doctors prescribe — you guessed it — exercise. More importantly, the patient is sent to an exercise physiologist in order to help them learn how to safely and effectively exercise.
This method of treatment is especially helpful as many people (especially older individuals) are often reluctant to beginning exercising due to the risk of hurting themselves due to incorrect form. It can also be overwhelming attempting new, technical exercises like weight training. By having a medical professional nearby, learning important, healthy exercises can be done by all ages safely.
While this may not sound like a groundbreaking discovery, it is worth noting Australia’s efforts to help patients self-medicate with exercise and other activities.
While it doesn’t completely replace traditional (and helpful!) medication, it is one way to help many people live more independently and avoid potential side effects that can come with medication.
After a number of sessions with their doctor, patients are able to perform certain learned exercises at home. This is beneficial for a number of health-related reasons. Sitting down for extended periods of time, day after day, can be damaging to our bodies.
As experts explain, “Multiple things occur in the body during prolonged sitting: electrical activity in the muscles drops, leading to harmful metabolic effects. Calorie burn rates drop, insulin effectiveness decreases and enzymes responsible for breaking down lipids and triglycerides fall – causing a subsequent drop in HDL levels.”
Moreover, moving throughout the day can help prevent high blood pressure, heart disease, and vein issues — to name a few.
Staying active doesn’t mean you need to start training for a 10K either. Active lifestyles can be anything from walking your dogs more to starting a new jogging hobby. Finding an activity you enjoy that also stimulates your mind and muscles can make exercising feel less like a chore. It’s worth trying something new! You might discover a new favorite exercise class or meet people you enjoy working with.
If all of that isn’t tempting enough, medical providers are now utilizing wearable technology (Fitbit, Apple Watch, etc.) as a way to offer insurance discounts and other rewards to patients, according to George Washington University. They explain, “Much like the way car insurance companies offer steep discounts to safe drivers, people who exercise regularly and can prove it via an activity tracker may be eligible for lower health insurance premiums.”
This means that by engaging in some “exercise prescription” you can not only take better care of yourself, but it might also help save you some money. It’s a win-win.
Another tempting reason to work towards a healthier lifestyle is because it’ll make you happier. As we get older, slipping into the same old routine becomes easier and easier. To be fair, many of us are creatures of habit, and it’s difficult to break away from the cycle. However, enjoying a more active, health-conscious life means you’ll feel happier, more productive, and have better mental focus.
Furthermore, reaping all those benefits doesn’t just make the day-to-day life more enjoyable but is better for you in the long run, allowing you to have even more (happy) days.
Taking a page out of Australia’s book, push yourself to find new and exciting ways to get active. Whether you speak with your doctor to get a referral or invite your exercise-guru friend, involving yourself with more healthy practices means you’ll have more opportunities to enjoy everything life has to offer.
Organic food is extremely popular these days.
Research shows that the global organic food market was $110.6 billion in 2016. It is expected to go over $262 billion by 2022.
Growing environmental concerns, increasing health consciousness, and rising per-capita spending are the main driving forces for this growth.
Putting popularity aside, is organic food worth the extra cost?
Let’s take a look below:
Conventionally grown, non-organic foods are grown with the aid of pesticides, which are chemicals that help to keep bugs and weeds away from food crops.
These pesticides often contain dangerous chemicals such as Organophosphorus, which is known to cause impediment to physical growth and development in humans (1).
Organic food, on the other hand, is produced using natural fertilizers like manure and compost. While organic crops don't have as much protection from bugs (and other critters), they are free of harmful chemicals.
Antioxidants are compounds that help to protect your body's cells. We get antioxidants from the foods that we eat and from supplements (like our Essentially-U).
Antioxidants are a key to healthy aging, which is why it’s important to consume antioxidant rich foods.
The amount of antioxidants found in organic foods is higher than conventionally grown food. Conventional foods contains pesticides and chemicals that break down antioxidants.
Since organic foods are free of preservatives, their shelf life is limited. This means that organic foods are, in general, fresher and healthier to eat.
Conventional foods are doused with preservatives and chemicals to increase their expiration date. This kills the raw and natural goodness of the food!
The best organic food can be found at local farms near your home. Foods from local farms have two major benefits:
As a note, if you get your organic food and produce from a major chain health food store you will likely pay a premium for it. At Utzy, we are big fans of shopping local and knowing the farmers that grow our food!
Organic animal products (such as butter and milk) are known to be rich in CLA (conjugated linoleic acid), which has a direct impact on supporting healthy cholesterol levels and improving cardiovascular health.
Grass-fed animals are more likely to produce higher amounts of CLA as compared to animals that are given genetically modified food for fast growth.
Organic farming includes conservation of natural resources like water and energy. It also helps to reduce soil erosion, which increases fertility.
Organic farmers work hard to preserve topsoil, which is full of organic matter that helps to grow strong, healthy crops.
Pesticide-free farming is also healthier for the people and animals that make their home near organic fields and farms.
Animal products are usually safer and more nutrient dense when taken from organically raised animals. The quality of food products such as meat and dairy items is directly related to the health of animals.
Since these animals are not injected with synthetically produced medicines, they develop stronger immunity over time. In short, the animals are healthier.
Animals raised in factory farms, on the other hand, tend to be sickly and full of chemicals. They are given high doses of growth hormones and antibiotics which, over the time, can lead to antibiotic resistance.
Not only is organic food better for you, it flat out tastes better!
If you've ever had organic raspberries from your local farmer's market, you know how much better organic, natural food tastes.
This is due to a higher nutrient density.
So, if you're a foodie, consider switching to more organic foods simply for the better taste (and freshness).
Yes, organic food is comparatively expensive.
There are many reasons why organic food has higher costs.
•Organic farming doesn’t rely on deploying artificial agents which results in higher labour costs. Weeding, crop management, and other eco friendly practices require more hands.
•Another important factor that makes organic food expensive is its huge demand coupled with a somewhat limited supply. For instance, over 58% of Americans prefer eating organic food but not even 1% of farmland across the globe is designated for organic farming.
•In addition, an organic food certification is hard to get (and costly for the farmer). The USDA has strict guidelines that must be met before it certifies a producer as organic.
All of these different factors lead to increased costs.
Organic food suppliers understand these challenges and are working hard to make high quality, natural foods available to all at affordable prices.
Organic food is worth spending money on.
From a health perspective, reducing your exposure to the toxins and chemicals that are used in conventional foods is well worth the price increase.
Organic is also a better environmental option, as it supports sustainable agriculture.
And from a taste standpoint, organic food is off the charts!
So as long as you can justify the extra cost, make the switch to organic (or at least natural foods). If adding the extra cost is too much for your budget, check out this list of the 12 foods you need to buy organic. At the very least, try and only buy organic versions of these foods.
Take a stand and start buying organic, you will be supporting the environment, local farmers, and your own health!
For thousands of years, green tea has been prized as a great tasting, natural tea.
This beverage has also been consumed for it's numerous health benefits, including supporting healthy blood pressure and heart health.
There is no doubt that it is also the second most popular and consumed drink in the world next to water, according to the Journal of the American College of Nutrition.
In the following, let’s discuss the great health benefits of drinking herbal tea and ways to consume it properly for the best results.
Green tea has 10 beta-blocking compounds, 16 diuretic compounds and 7 calcium channel blockers.
This is a major reason why green tea is beneficial both for cardiovascular and metabolic health.
Also according to a study in a Chinese Medicine journal, green tea is beneficial for heart health because of its signaling properties that can help in lowering inflammation.
Tea can also help relax blood vessels, which allows them to deal with blood pressure changes smoothly. Thus, it can also prevent clot formation, one of the leading heart attack causes.
Also, according to research, green tea can also help to support health cholesterol levels within the normal range.
If you’re looking to lose weight, you might want to consider including green tea in your diet. It has an amazing ability to help support natural fat burning and a faster metabolism. Studies had it that green tea could also increase fat oxidation by up to 17%!
Green tea can aid in increasing energy expenditure and improving physical performance. It works by mobilizing the fat tissues’ fatty acids, making them ready for energy use instead of being stored as fat.
When we use green herbal tea with turmeric it can help to kill bacteria, lower risk of infection and improve oral health. This is mainly due to its catechin content.
Catechins are a family of antioxidants that can inhibit viruses and kill bacteria. For example, catechines can inhibit Streptococcus mutans, a harmful mouth bacteria causing plaque and contributing to tooth decay.
Green tea improves health because it contains bioactive compounds, which support overall health.
By weight, the herbal tea contains 30 percent polyphenols along with large catechin amounts that can protect your cells from damage.
Catechins and other polyphenols in green tea can also neutralize and reduce free radical formation to protect both molecules and cells from damage.
You must drink it two hours before and after each meal and two hours before going to bed (due to its caffeine content that might give you troubled sleeping). You can also take Suntheanine®, which is a natural supplement form of green tea that has clinical trials showing it's ability to support a feeling of relaxation.
Drinking green tea daily, you can reap these health benefits and enjoy a more rewarding and happier life! Reduce your risk of heart disease, brain decline and diabetes as well as improve your weight loss results by drinking up to five cups of high quality green tea starting today!
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.