This post has been contributed by Laura. Maintaining a healthy body and mind is a vital part of life for just about anyone. What’s more, there are many different aspects to it. So many, in fact, that it can be difficult getting the balance right. Trying to keep your body in peak condition can be a real challenge. Nonetheless, it is a challenge which we all need to take. Staying in shape is a matter of getting various elements right, and in the right kind of balance. For many people, this is the learning curve of an entire lifetime. But that is fine - the main thing is that you do everything in your power to achieve it. One of the main elements to getting this right is ensuring that you get the proper intake of nutrients and minerals. For many people, this is beyond their everyday knowledge. However, learning some basics about these and what they can do for you is a fine idea indeed. With that information, you can work on trying to incorporate the right things into your diet. And with that will come a much healthier, happier way of being. Let’s look into this in a little more detail now. Eating Right We all know the importance of having a balanced diet. But how many of us know what that balance should look like. In fact, it goes far beyond the main food groups. That is one important level, but it is only one level. To achieve the right balance, we also need to look at the nutrients in the food we are eating. But what nutrients are necessary, and how can we ensure that we incorporate them properly? Potassium is a main nutrient which is both essential and - in today’s world - in short supply. Most people’s diets do not contain anywhere near enough potassium. This is unfortunate, as it is a useful and vital substance which helps to boost the immune system. Potassium is what keeps our heart beating, no less. It is literally something we cannot live without. If you increase your potassium consumption, your blood pressure will lower dramatically. This in turn will mean that you are much less likely to develop osteoporosis, diabetes and heart disease. Your muscles’ functioning also relies heavily upon your body having the correct amount of potassium. So how do we get this vital nutrient into our bodies? Fortunately, there are some basic, everyday ingredients which contain plenty of the good stuff. Potatoes, bananas and spinach are all good sources of potassium. The next most essential has to be fiber. This regulates the digestive system throughout its entire process - so it really is vital. Most diets are lacking in fiber these days, but getting it back in is simple. Sweet potato, or pretty much any root vegetable, will provide you with a good amount of fiber. Though it may sound disgusting, checking your excrement is the best way to ensure you are getting the right amount of fiber. Supplementing While not always necessary, supplements can help a great deal. This is particularly so if you are in the early days of regaining control over your health. There is a supplement for just about every nutrient and mineral available. One key point is to be careful when you are choosing your supplement. You want to ensure that you are getting what you need in the right amount, and with the right balance. Do your research. There are many differences between curcumin and turmeric, for example, though both might be helpful. Look into what those differences are before you make any decisions. Done right, supplementing can give your immune system a real boost. Just be sure not to replace any real foodstuffs with an overabundance of supplements. As with anything, balance is the key. Reducing Unnecessary Intake It’s not just about what you do take in, however. If you want to get the right nutrients in your system, you need to think about what to avoid, as well. There are certain common bad habits which you would probably do well to avoid, or curtail. A couple of the big offenders are caffeine and sugar. These two are a common sight, with sugar being particularly prevalent in modern diets. But the truth is, they give you very little in return for their consumption. It might be worth considering cutting them out altogether. Or at the very least, think about cutting down. Caffeine interferes with your hormonal production, and as such it is best avoided. Similarly, sugar is empty calorific content. Nutritionally speaking, sugar is pointless! Even if you can’t cut it out entirely, make sure to take steps towards reducing your sugar intake. You are bound to feel the difference in no time.
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This post has been contributed by Mathews McGarry. Trends, even those regarding nutrition, are constantly changing. What you think is healthy today, may be invalidated tomorrow. Surprisingly, you may find yourself reading about universally accepted nutrition facts, which have turned out to be untrue. In this article, you will learn about certain items in your refrigerator or storage room that aren’t necessarily healthy for you, even though you have been told they absolutely are. Gluten-Free Diet Gluten is a protein found in wheat, rye, whole grain foods, and oats. When people that suffer from celiac disease consume this protein, it attacks and damages their small intestine. When left untreated, the side effects of this disease can cause anemia, bone pain, diarrhea, and skin rash. Gluten is also unhealthy for those that simply don’t feel well when consuming foods rich in gluten, even though they do not suffer from a specific disease. Gluten doesn’t offer any exceptional nutritional benefits, but the risk of going completely gluten-free (or canceling out any foods that you are accustomed to eating) may cause other nutrient deficiencies. Other important nutrients, such as magnesium, fiber, calcium, iron, and zinc, are also low in gluten–free products. On the other hand, many foods being marketed as “healthy and gluten-free” contain high amounts of cholesterol and saturated fats. They are also more expensive – 242% more on average. Keeping up with a gluten-free lifestyle means consuming fish, lean meat, low-fat dairy products, fruits, vegetables, and gluten-free grains. Paleo Diet The paleo (short for Paleolithic) diet, also known as the Stone Age or Caveman diet, consists of foods that were consumed by the Paleolithic people 10,000 years ago. It means you can eat whatever you can hunt or find in nature – fruits, vegetables, fish, and lean meat. Also, eggs, olives and coconut oil, nuts and seeds are allowed. However, humans have expanded their diet during the course of time and adapted to it. This means that the paleo diet can be limiting; for we should also consume other foods to incorporate all necessary nutrients that Paleolithic people didn’t have back then - whole grains, legumes, and reduced-fat dairy products. An important factor, regarding any healthy diet, is to avoid starvation or creating a nutrient deficit. Whatever you consume, make sure to spend it also. Make sure you exercise daily, rely on your natural fat burners, and enjoy protein rich products, like EHP Labs Oxyshred for example, which has been an energy-saver for me, in order to add some extra energy to your day. Milk We have always been told that milk and dairy products are good for us. Today, some nutrition experts say that is not an essential part of a healthy diet; it may even increase the risk of ovarian and prostate cancer. Truthfully, milk is good for your bones and it is rich in calcium and potassium; which serves as a counterbalance to sodium and helps in maintaining a healthy blood pressure level. Walter Willett, who has a dual doctoral degree in medicine and philosophy, is the head of the nutrition department at the Harvard School of Public Health, and is also the professor of epidemiology, says that milk is a recent evolutionarily addition to the human diet and that we don’t have a nutritional requirement for it. He also states that we shouldn’t avoid consuming 1-2 cups of milk a day, or give up on it completely, but that it is not essential for our health. No final answers regarding this topic were reached, and dairy products surely cannot be labeled as toxic. Coffee You don’t have to fear coffee. Some common myths are that coffee makes you feel stressed and unable to sleep. It is also said that it can be addictive, causes cancer, and contains no health benefits. Drinking 2-3 cups a day won’t harm you, as coffee is high in antioxidants. The absorbed caffeine is flushed from the body in 4-5 hours after the intake, so it shouldn’t affect your sleep. Coffee drinkers are less likely to have dementia, Parkinson’s disease, and there are less stroke suffers among them. But, it does block the production of adenosine, a natural stress reliever, making us feel more stressed. Junk Food The junk food industry affects us with aggressive marketing on a daily basis. Even though some from the chain restaurant industry claim that their food is healthy, the results of consuming these fast-foods can be scary. Additives from this type of food will trick your brain into eating more than you need, leading into over-consumption and even into addiction. They are low in healthy nutrients like fiber and protein, but are high in cholesterol, sugar, and numerous artificial ingredients. There is a a study published in the International Journal of Food Microbiology that has some interesting facts. According to this study, 48% of analyzed fountain soda drinks contained fecal bacteria and Escherichia Coli was found in 11% of the drinks. Motivate yourself to avoid unhealthy food. Think about all the reasons why it will be good for you and slowly start moving towards a healthier diet. Not all ubiquitous beliefs are true. Think about the types of food you consume daily and question yourself – is it really that healthy as they say? Do your research and see what changes you can make to your diet; the aim is to achieve balance. Even though a certain food may seem healthy, it can actually disturb the balance of your body. This post has been contributed by Diana Smith Many would have it believe that with a plant-based diet it will be impossible to grow and develop your body. Not only is this untrue, but, changing your lifestyle and diet can have more than positive effects on your body and life. Bear in mind that while it is a healthier diet choice, there will be certain things you will have to make up for. It is possible to build muscle, but, it will take time and dedication. Are There Vegetarian Foods Fit for You? Minding what you eat will create a bit of confusion in the beginning as you will have to be careful that you eat only the right things. A variety of nutty foods can help you create a volume of muscles even regular body builders will be in awe of. Though, prior to switching what you eat, make sure to do a few tests to look into whether you are allergic to anything or not. Always try to eat fresh ingredients to ensure that your body is getting the most nutrition. Protein Is Vital Without a good source of protein to help you out, your diet will be in vain. Your muscles will not be able to develop either, making it extremely difficult to help your body become better and buffed. Nevertheless, do not assume that with a plant-based diet you cannot find what you need in order for your body to create muscles. Remember to go easy on protein intake, as too much could misbalance your metabolism and cause a reaction that could make your efforts all to no avail. Only use products from a trusted and certified source, to avoid causing harm to your body and overall health. Mind Deficiencies in Your Body Over time, it might be possible that your body starts craving certain foods, especially if you are working on creating more muscle. Listen to what your body is telling you, as you might be low on certain vitamins and minerals which could be crucial for leading a healthy lifestyle and to grow muscle tissues. Thankfully, most situations can be treated with a tweak to your diet. Nevertheless, try to avoid acting on a whim because you might not see what the cause is and how to deal with it. Ignore your body’s call long enough, and you might have to visit the nearby hospital. Supplements Will Be a Necessity Unfortunately, focusing on plants only for your diet will leave some room for a number of nutrients to be filled. Without the help of supplements, it will be difficult to help your body grow and develop. Then again, you can look into what some professional supplements can bring to the table. Vital strength hydroxyl ripped packages are an excellent choice if you need that added oomph to your diet, but without any danger to your body. Always consult with your doctor and dietician beforehand though, to ensure that your body will be able to handle it, without any consequences. A simple change to your diet can mean a lot, but, it should not influence your life goals and you working on getting a better body. Be sure to look into what some foods will bring to the table and how it will affect your health as a whole. After a while, your body will crave certain ingredients, and in order to quench that hunger, you will have to start using supplements. Nevertheless, it does not mean that you should go crazy with it. Ask for advice from a professional dietician to ensure maximum efficiency. This article has been contributed by Sheila Zhou, Scientist at USANA. Cheeky office snacks, work Christmas parties, and a little too much food – the silly season is looming. If your favourite pair of jeans fit just that little bit tighter or you find yourself loosening your belt buckle over lunch – you’re not alone. In fact, on average Australians will gain between 0.8kg – 1.5kg during the Christmas holiday period. While a few extra kilos may sound pretty harmless, studies suggests that most people never lose the weight they gain throughout the festive season! According to Sheila Zhou, expert Scientist at USANA, leading producer of high quality supplements, “The holidays isn’t the perfect time to try and shed a few kilos, but it’s still achievable to maintain a healthy lifestyle by finding the perfect balance between those naughty indulgences and what’s nice for our bodies.” To help you maintain a healthy lifestyle over the Christmas holiday season, Ms. Zhou shares her expert tips: 1. Bask in the great outdoors Lucky for us, Christmas in Australia falls during the perfect time of year for a sunny stroll in the park or a refreshing swim at the beach, so there’s no excuse to remain cooped up inside. Plus, with children aged between 5 – 12 years needing at least 60 minutes of physical activity per day, it’s even more important to get the kids moving, too. So why not grab the whole family for an outdoor activity that everyone can enjoy, like a game of backyard cricket or a beach volley ball tournament to help burn off those unwanted calories from Christmas lunch. In order to help maintain your children’s energy production for an active lifestyle this festive season, USANA’s UsanimalsTM provides the perfect balanced formula to support your children’s healthy growth and development. 2. Keep an eye on your portions When it comes to finding the balance between naughty and nice this holiday season, portion control is the key. Christmas is the one time of year where you can enjoy a little bit of everything indulgent, but to help keep your level of guilt to a minimum it’s important to eat less. Abstaining from certain foods never really holds out during the Christmas period, so instead of depriving yourself of the foods you crave, go ahead and enjoy every bite. Just don’t have too much of it and avoid piling your plate with mountains of food as you will most definitely regret it later. Also remember that the food we consume during the holiday period (trifle we’re looking at you) are usually filled with large amounts of sugar, bad fats and highly-refined carbohydrates which don’t provide our bodies with the nutrients that we need to maintain a healthy lifestyle. USANA’s EssentialsTM line of nutritional supplements designed for daily nutritional support are a great way to provide our bodies with the vital vitamins, minerals and antioxidants that our bodies may be lacking throughout the silly season. 3. Be realistic Let’s face it - Christmas is a time of celebration, and bad meals are inevitable. You and your children (particularly teenagers) aren’t always going to make the healthiest decisions this holiday season. Rather than focusing on losing weight, encourage your whole family to focus on more achievable goals like maintaining a healthy and balanced lifestyle. Develop a realistic outlook for yourself and your children and forgive the occasional slip up. If you focus on fitting in some exercise, watching the size of your meals, and maintaining the balance between naughty foods and nice foods, you and your family will have a much better chance at reeling in the New Year with a positive and healthy lifestyle. However, to give your busy teenagers a helping hand in maintaining their overall health and development, USANA’s Body RoxTM are a unique complete supplement that will help bridge the nutritional gap in young adolescent’s diets. USANA’s Body Rox will tackle those unhealthy diet choices made this Christmas holiday season by maintaining normal healthy immune function, supporting energy production and helping to build a healthy growing body. Vitamin supplements should not replace a balanced diet. Use only as directed. Always read the label. To view the full range of USANA Health Sciences nutritional, weight management and personal care products visit www.usana.com. The last decade was filled with different food trends and wonder-promising diets. We’ve witnessed that many of them were just marketing tricks or unhealthy and inefficient. Now is the ideal time to return to all-natural food if we care about our health. As Michael Palin stated in the Monty Python's Flying Circus: ‘All you should want from your food is that it doesn’t harm you.’ Organic food won’t harm you, but bring you a lot of benefits. With more nutrients than processed and chemically treated food, it can prolong your life and prevent diseases. Don’t expect miracle weight loss, though. The effects may come slower, but they’ll come and stay. Nature’s Gifts With organic food, nature brought us more nutrients. On average, organic food contains significantly higher concentration of antioxidants than conventionally grown food. It is food that is grown according to certain standards and processed with specific methods. All of this makes organic food the perfect choice for someone who wants to improve their health and lose weight. Making healthy diet choices means that you will avoid chemicals. Some studies find that pesticides can influence weight gain, while others claim that the amount is so small that it doesn’t have any impact. We don’t know about you, but we wouldn’t like to take this risk. It’s not all About the Greens… … there is a little something about meat, too. Often there are misconceptions that organic food is linked only with fruits and vegetables. You don’t have to be a vegetarian to make healthy food choices. When eating meat, you should check the way the animal was grown and fed. If we compared organically raised chickens and chickens made to fulfill competitive market standards, we would notice that the former have less fat, leaner meat and are thinner and healthier. Conventionally grown chickens are being fed foodstuff with the purpose of growing as large as possible and it results in too much fat. It is the same with other animals too. Eat Your (Organic) Veggies and Fruits The genetically engineered approach to the production of fruits and vegetables results in more pesticides in the products. The food grown using organic methods contains more vitamins and minerals, and it is healthier. Higher levels of nutrients provide your body with more energy and better functionality, which further influences easier fat burning, digestion and easier removal of excess fat deposits. Eating healthy naturally-grown food may not help you lose weight directly, but indirectly it has a high impact on your organism’s willingness to process food into energy, and use that energy to lose weight. We would say it is worthwhile, wouldn’t you? Organic Meals You can opt for an exclusively raw food diet, which is a whole different way of preparing your food. Your meals would be based on such dishes as smoked fish, raw and dried fruit or vegetables, raw soups, smoothies, shakes, etc. You can find various recipes, including protein shake recipes, which will make a great addition to your diet. One more way to go is paleo diet, based on eating real unprocessed foods. You can also eat the way you’ve always eaten, with the change of eating organic instead of conventionally produced food. In the long-term, this will also have positive effects. When making organic meals the possibilities for delicious results are endless. Still, we’ll give you one treat to make your taste buds explode. Organic black beans Ingredients:
Preparation: Presoak the beans overnight. Add fresh water (5-6 cups) in the sauce pan and pour the beans. Simmer over gentle heat and stir occasionally. In separate saucepan fry the garlic. After 1 hour, mix in the seasonings and add the mixture to the beans. In the end, add the tomatoes and simmer for about 30 minutes more. It is possible to enjoy food, be healthy and reach optimal weight. All it takes is some consideration regarding the way the food comes to your table and what you do with it later. Bon appétit! This post has been contributed by Peter Minkoff When it comes to weight loss many believe snacking between meals is the answer. New research however, reveals that the average person unknowingly consumes 800 calories every day [1] a as a result of snacking. According to Sheila Zhou, expert Scientist at USANA, leading producer of high quality supplements, the issue lies with the type of snacks we are eating. Ms. Zhou explains, “Often when we graze between meals we make the mistake of opting for calorie laden foods, rather than making nutritious choices. Not only does this hinder our body’s ability to properly process the food; it often also results in weight gain from the additional calorie consumption. Thankfully, there are alternatives that not only keep your energy levels up but also help you to shed those unwanted kilos.” Ms. Zhou shares her expert tips on which foods will help you snack yourself skinny: 1. Think fishy. If you are looking for a food that will keep you feeling full between meals and provide you with loads of nutrients, tuna is the perfect option. Not only is it stacked with protein and omega-3 essential fatty acids, its ability to curb your craving leads to a flatter stomach. 2. Play it cool. Frozen foods often get a bad rap when it comes to healthy eating, but snap frozen vegetables such as peas and corn are actually an excellent source of nutrients. The combination of low calorie density and high levels of fibre means they are both a filling and satisfying snack. 3. Go nutty. Nuts are a great snack if you are conscious about your weight as they’re rich in a variety of vitamins and nutrients such as vitamin E, calcium, magnesium and potassium. They are also a significant source of protein and fibre while being naturally low in sugar. Nut bars such as USANA’s all-new Berry Nutty™ Nutrition Bar are great options, as they are both nutritious and convenient. 4. Pull the udder one. When it comes to sustaining energy and hunger levels, with minimal carbohydrates, milk is the perfect answer. Not only is it loaded with calcium and vitamin D, its high protein content means you stay full for longer than most other drinks. 5. Pop it. At only 20 calories per cup, natural popcorn is an underrated and reasonably healthy snack. As they are made out of whole grains they are low in glycaemic Index. Plus, the fibre from whole grains help you to feel full on fewer calories, meaning you consume less food overall. Ms. Zhou also recommends the following products to help you snack smarter: Your snacks can be a significant source of calories. So, choosing low GI, nutritious snacks can help you to feel fuller for longer and will also help you enjoy activities without feeling desperate for a sugary snack. And, while fruit is a great go-to, it’s not always convenient to carry around. Try one of USANA’s all new Berry Nutty Nutrition Bar– it’s a great source of protein and fibre, non-GMO, and low GI. Plus, it's free from soy, and dairy. Have you ever been tempted to reach for a not-so-healthy snack, only to hesitate when you consider your weight? Introducing USANA’s delicious protein snacks, Peanutty BlissTM, and Fudge DeliteTM bars. These delectable snacks will give you all the indulgence you crave with some extra benefits. Each of them is Low GI and packed with protein so they’ll fill you up for longer without spiking your blood sugar. They’re nutritious alternatives to high sugar, high calorie snacks. Also, both of USANA’s delicious protein snacks are formulated without gluten, which makes them a good option if you are gluten intolerant. To view the full range of USANA Health Sciences nutritional, weight management and personal care products visit www.usana.com.
USANA Health Sciences was founded in 1992 in the United States by microbiologist and immunologist, Dr Myron Wentz. The products are backed by an accredited team of scientific experts and USANA has been awarded a 5-star rating for its nutritional products – the highest of any available in Australia in the Comparative Guide to Nutritional Supplements (4th Ed) by Lyle McWilliam, an independent Canadian biochemist. [1] Introduction to the US Food System: Public Health, Environment, and Equity edited by Roni Neff When I received my bottle of Amazonia Raw Sugar Crave Release Spray to review, I wasn’t quite sure what to expect, I hadn’t heard of this before and wondered if it would really work. I started using this after the Christmas holidays, a time when I gave up all healthy dietary habits and ate a lot of sugar filled desserts! The spray contains many different herbs, flowers, leaves and seeds which are anti-parasitic and help to fight sugar and carb cravings. It does have a distinctive taste, the flavour which stands out to me is the oregano herb, if you’re used to drinking and eating herbs, you will know what I mean. They're not going to taste sweet, but they work! Occasionally I use oregano oil on it’s own to help with intestinal issues. All of the ingredients are well known herbs which have amazing health benefits, normally known to treat stomach problems. This spray works by balancing the intestinal flora in your body, which in turn, helps to stop unhealthy cravings, I go through stages of the month where I do crave sweets and carbs, the times I used this for cravings I found myself wanting different types of healthy foods, all of a sudden I'm enjoying salad sandwiches, which isn't the type of food I usually crave, to be honest I haven't had a salad sandwich in years (that's probably not something I should be admitting!). I also found this spray extremely helpful for treating an upset stomach, this is because the herbs contained in the spray kill off nasty germs and targets bad digestive bacteria, which is very good for people like me with food sensitivities. Whether you are trying to lose weight and cut back on sugar or just want to keep your insides working smoothly, this is a handy spray to have. I’ve been using it every day to keep things balanced. Developed with the help of naturopaths and nutritionsist, this spray was created by a hands on Australian company called Amazonia, creators of premium organic health products which have developed a huge following, both in Australia and Internationally. Following are a list of all ingredients and their health properties - Green Black Walnut Hull - stomach infections and parasitic infections Clove Flower - upset stomach, nausea, bad breath Pumpkin Seed - intestinal parasites, infections Gentian Root - germ killer, intestinal parasites, muscle spasms Hyssop Leaf, - digestive and intestinal problems Cumin Seed - digestion, bloating Cramp Bark - fluid retention, cramps Peppermint Leaf - digestion, heartburn, ibs, upset stomach, bacterial overgrowth Chinese Rhubarb Root - stomach upset and pain, fine cleanser for the intestines, bowels, liver and blood, helping to rid the system of accumulated toxins. Thyme Leaf - germ killer, breath freshener, parasitic infections, sore throat, upset stomach and pain Oregano Leaf - heartburn, bloating, cramps, intestinal parasites, allergies Fennel Seed - digestive problems, bloating, gas Available at Vitamin King |
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