Monthly Archives: January 2019

//January

Improve Your Digestion Naturally

We have definitely all experienced some kind of digestive symptoms like an upset stomach, gas, heartburn, nausea, constipation, or diarrhea. But when these symptoms are occurring frequently, they can cause a major disruption to your life! Fortunately, changes that we make to our diet and lifestyle can have a positive impact on our gut health.

So, where should you start?

  1. Eat Real Food

The typical American diet is high in refined carbs, saturated fat, and food additives, which can all wreak havoc on your digestion. These processed foods are very low in nutrients and can really cause an imbalance in your digestion. Therefore, eating a diet that includes plenty of whole fresh foods and limiting the intake of these processed foods is the best for your digestive health.

  1. Fiber is your Friend

Everyone knows that fiber is beneficial for good digestion. There are two types of fiber that you need to be including in your diet – soluble and insoluble. Soluble fiber absorbs water and helps to add bulk to your stool. Insoluble fiber acts like a giant toothbrush, helping your digestive tract keep everything moving along smoothly. You can find soluble fiber in oats, bran, legumes, nuts and seeds, while vegetables, whole grains, and wheat bran are all good sources of insoluble fiber.

  1. Include Healthy Fats

Did you know that consuming healthy fats supports your body’s nutrient absorption? Pretty much all of us have been taught our lives that fat is bad, but certain fats are actually essential for our wellbeing. Healthy fats can actually help us get the most nutrients from the foods we eat, by transporting key vitamins and nutrients through the body. Why? There are two types if vitamins out there – water soluble and fat soluble. Most vitamins like Vitamin C and all of the B vitamins are water soluble and are expelled from the body when consumed in excess. However, fat soluble vitamins like vitamins A,D,E, and K, need a source of dietary fat to be carried through the intestines, into the bloodstream, and then to the liver where they are needed. Including healthy fats such as avocados, nuts, olive oil, coconut oil, and nuts, in your diet is important to make sure your body is getting all the nutrients that it needs!

  1. Stay Hydrated

Drinking water is essential for our overall health because it acts as a transportation system that circulates nutrients throughout the body and helps to remove toxins and other waste. A constant supply of water is necessary to replenish the fluids lost through your body’s natural activities like respiration, perspiration, and urination. In addition to transporting nutrients through the body, water also helps to regulate body temperature, digest food, and much more. The body loses fluids through breathing, sweating, and digestion, so it is vital to rehydrate! Drinking fluids and eating foods that contain water acts as a digestive aid and makes minerals and nutrients more accessible to the body.

  1. Be Mindful

It’s easy to get side tracked and eat too much too quickly if you’re not paying attention. This can often lead to bloating, gas, and indigestion. Mindful eating is the practice of paying attention to all aspects of your food and the process of eating. Eating slowly and mindfully and paying attention to every aspect of your food, such as texture, temperature and taste, and help to prevent common digestive issues.

  1. Chew Your Food

The process of digestion starts in your mouth. Your teeth break down the food into smaller pieces so that the enzymes in your digestive tract are better able to break it down. When you chew your food thoroughly, your stomach has less work to do and can absorb many of the nutrients from the food you consume. This act also produces saliva, which is needed for proper mixing of the food in your stomach!

  1. Get Moving

Regular physical activity is one of the best ways to improve your digestion! Exercise helps to move the food through your digestive tract and can help with reducing symptoms of indigestion. Therefore, something as simple as taking walk after a meal may assist your body in moving things along!

The Bottom Line

 Simple diet and lifestyle chances supports your digestive health in many ways. Eating a natural diet full of whole foods, fiber, healthy fats, and nutrients is the first step towards good digestion. Practices such as mindful eating, stress reduction, and exercise is also very beneficial. So, are you tired of experiencing irritable digestive symptoms? Follow these simple tips and start supporting your digestion naturally now!

Improve Your Digestion Naturally 2019-01-28T08:36:59+00:00

How Can I Live A Healthy Lifestyle? Follow Our Six Simple Tips

Creating a healthy lifestyle begins at the supermarket. If you don’t keep junk food in your house, it is so much easier for you to stay away from it. Don’t take this the wrong way, it is important to keep a good balance in your life when it comes to eating healthy. We’re not saying that you should stay away from unhealthy foods completely but consuming them once in a while is the key. You should never feel guilty about what you eat. However, it is essential to take care of our bodies and provide them with all of the nutrients they need. The most important thing you can do is build healthy habits that will sustain a nourishing lifestyle. This all begins with how we shop! Follow these six simple tips that will make shopping for your healthy and happy lifestyle that much easier.

Reasons Why You Should Make A Grocery List

  1. Don’t Shop Hungry

Don’t do any food shopping when you are hungry! It is so much easier to reach for the bag of chips or chocolate bar when we are hungry because that’s when our cravings are stronger. We tend to buy a lot of things we don’t actually need when new are hungry. Hunger can cause our brain to get a little foggy thusly making it easier to forget what we actually came to the grocery store for. How do you overcome this issue? Have a quick snack before leaving the house or do all of your grocery shopping after you have had a meal. You will thank yourself in the long run!

  1. Plan Ahead

Planning out your meals for the week, or for the next few days can also be extremely helpful. Figure out what you already have at home, and what else you need for those recipes. With meal prepping, it is always better to make things from scratch rather than buying things pre-made. For example, it is a lot healthier and cost effective to make things like dressings and dips yourself. The same thing goes for almond milk, granola, energy bars, and snacks. If this sounds overwhelming because you feel like you’re not that great in the kitchen, just look up the recipes that interest you online and follow them. Practice makes perfect. You will get better and everything will get easier if you just try! It also helps to make things in bulk. This was you have healthy meals waiting for you that you can quickly grab!

  1. Make A List

Grocery shopping isn’t exactly a rocket science, but a little planning can go a long way. There are so many good reasons why making a grocery list is beneficial for you. In the United States today, individuals face a myriad of daily food choices and a great deal of marketing. Thusly, shopping requires calculated trade-offs between taste, nutrition, price, and convenience. All of these factors can make it particularly difficult to eat nutritiously and maintain a healthy weight. So, creating your own grocery shopping list will help to keep you on track and ensure that you don’t forget anything you really need. It will also help to keep steer clear from anything that you don’t need, saves with time, and ultimately will save you money by preventing impulse purchases.

  1. Know Your Store

Have you ever noticed that the majority of things you need at the grocery store are typically around the outer sides of the store? All of the produce (fruits and veggies), fish, meat, dairy, are never located within the middle isles. When you know the store you shop at, you can go in and get your whole foods without wasting your time roaming the middle isles in search of snacks – which is exactly what the store wants you to do! Of course, there are probably going to be a few things that you need to get within those isles but do your best to limit your time spent there.

  1. Understand Food Labels

We’re not just taking about looking at the nutritional facts and counting the calories. We’re talking about counting the chemicals. Always try to read the list of ingredients on any processed foods you buy, and if you can’t pronounce something or don’t know what something is that is listed, you probably should avoid it. Try your best to look for things that have minimal and real ingredients. It is crucial to know what we are putting into our bodies.

  1. Try Something New

We encourage you to buy something new or different each time you to buy your groceries. It is so important to keep a variety in your diet. Try new fruits and vegetables. Try new recipes. Always include a variety of colorful foods in your diet. Each color has its own phytonutrient, as well as varieties of nutrients that your body needs. If we eat the same things day in and day out, our bodies can become sensitive to them, creating problems with digestion. Our advice? Always mix it up!

It’s Time To Commit To Your Health 

Living a healthy lifestyle doesn’t have to be complicated or difficult. You want to always enjoy the food you are eating. It is essential to build a healthy relationship with food and its important role in your life. They say is takes twenty-one days to break a habit and form a new one. So, take the time to commit to yourself and your health this new year!

How Can I Live A Healthy Lifestyle? Follow Our Six Simple Tips 2019-01-23T09:31:42+00:00

How To Support Your Gut And Change Your Life With Natural Foods

Healthy eating can take on a variety of different forms: consuming fresh and organic fruits and vegetables every day, devouring homemade superfood delicacies, or simply avoiding processed foods with astonishingly high levels of sugar, pesticides, and additives we can’t even pronounce.

Regardless of which way you take, the conclusion is always the same: eating natural foods grown from the earth is the simplest thing you can do for your health to experience so many wonderful health benefits. That is why we are encouraging you to make the commitment to nourish yourself with natural and whole foods.

We have heard and know that a clean, green, fiber-filled diet can skyrocket the overall quality of your health, but how? Read on an learn how plants grown from the ground – especially prebiotic and probiotic rich foods – can drastically transform the health of your gut and your life.

Your Diet Is The Most Important Factor For Your Gut Health

The condition of your gut microbiome affects virtually every aspect of your mind and body, from your digestion and blood sugar levels to your immune system, mental well-being, and the amount of energy you have on a daily basis. So, what does that mean? Optimizing your gut health is crucial if you’re looking to experience a healthy lifestyle from the inside and out.

Did you know that your microbes are constantly under attack from the typical Western dietary habits full of process food and sugar as well as from lifestyle factors? In addition to diet, factors like aging, stress, the presence of antibiotics in our foods and as medicine, chemicals in our hygiene products, and toxins in the environment can all throw your plans of a healthy lifestyle and gut environment out the winder.

The good news is that it is so simple to nourish and sooth your gut when you adopt a diet full of real, whole foods from the earth. It may be obvious that probiotic rich foods can help support your microbiome, but even the probiotics already in your need to be supported in order to thrive. This is where prebiotics come into play.

What Are Prebiotics?

Prebiotics are a natural soluble fiber used by your gut’s good bacteria as fuel. Prebiotics are like rain when it comes to the garden that is your digestive tract – they help the gut maintain high quantities of friendly flora. Examples of prebiotic-rich foods are oats, bananas, apples, and pumpkin seeds.

How Do Prebiotics Help Your Gut?

Prebiotics help your good bacteria to flourish. Thanks to their major role in nourishing the good bacteria meant to support all of your bodily functions, prebiotics are considered vital for a happy gut! Prebiotics are crucial for maximizing the absorption of nutrients you consume through natural foods. When your gut is teeming with beneficial bacteria and you’re maximizing the nutrients you’re getting from your diet, you’re supporting your immune system, your energy levels, and the health of your skin. Plus, our gut-brain connection has the food are eating directly impacting how we think and feel, so all the more reason to consciously choose foods that support our overall health.

Go The Natural Way

Start by increasing the amount of probiotics and prebiotics naturally to boost the overall quantity and quality of friendly flora that colonizes within your gut. Choose natural, whole, fibrous foods into your diet. Here are some ideas to get you started:

-Asparagus

-Bananas

-Broccoli

-Brussel Sprouts

-Beetroot

-Cabbage

-Cashews

-Cauliflower

-Chickpeas

-Fennel

-Flaxseeds

-Garlic

-Grapefruit

-Green Peas

-Honey

-Kale

-Kiwi

-Leeks

-Lentils

-Mushrooms

-Oats

-Onions

-Persimmon

-Pistachio

-Pomegranate

-Watermelon

-White Peaches

-Whole Grains

How To Support Your Gut And Change Your Life With Natural Foods 2019-01-17T13:36:44+00:00

7 Essential Nutrients Your Body Needs Every Day

A healthy and balanced diet is the key to a healthy body and life. Having a balanced diet is necessary for you to get the right amount of nutrients your body needs. Nutrients help to provide our bodies with energy, are necessary for body structures, and help to regulate our bodily functions.

To stay healthy our bodies needs natural whole foods that are packed with nutrients. Without these seven nutrients – carbohydrates, proteins, fats, fiber, water, vitamins and minerals – our bodies would not be able to survive. In this blog post we will go through each nutrient, where to find them, and why each one is important for your health.

  1. Carbohydrates

Carbohydrates are used for energy. They are broken down into glucose in your gut and are used as fuel for all respiration. Carbohydrates have been blamed for causing weight gain, but this is a huge myth. The truth is that some of the world’s healthies foods are high sources of carbohydrates. While refined carbs may be unhealthy in high amounts, whole food sources of carbs are extremely healthy. Carbohydrates can be found in sweet and starchy foods like bananas, lentils, quinoa, beans, potatoes, and rice.

  1. Fats

Fats are also another source used for energy. Your muscles use a mixture of fats and glycogen to perform movements. Glycogen is the principal stored form of carbohydrate energy (glucose) which is reserved in your muscles. This mixture of fats and glycogen depends on how intense the exercise is, how long it lasts, and ultimately how fit you are. For example, if you start jogging, your muscles will start to use more glycogen then when you are walking. Healthy fats can be found in avocados, eggs, fatty fish, nuts, chia seeds, extra vegetable oils (like olive, avocado, and flaxseed). Coconut oil also provides a great source of plant-based fats.

  1. Protein

Protein are known as the building blocks of our bodies. Normally when we think of protein we think of muscles, but every cell, from your skin to hair, contains protein. Even all of your hormones, antibodies, and other important substances are composed of protein. Our bodies also need protein to build cells, to make blood, and to restore and repair tissues. Proteins are made up of different amino acids. While our bodies are able to create some amino acids on its own, there are many essential amino acids that can only come from food.

While meat, fish, and eggs are good sources of essential amino acids, you can also get protein from plant sources like beans, soy, nuts, lentils, and some whole grains.

  1. Vitamins

Vitamins are essential for supporting the immune system and staying healthy. The body needs these micronutrients to support its functions. There are thirteen essential vitamins that the body needs to function properly, including vitamin A, B, C, and D. Each vitamin plays an important role in the body, and many Americans are not getting enough of them. If you eat a varied, well-balanced diet full of vegetables and fruits, and have a normal and healthy functioning digestive tract, you are more than likely getting a sufficient amount of vitamins from your diet!

  1. Minerals

Much like vitamins, minerals help to support the body. They are essential for many body functions, including strong bones and teeth, regulating your metabolism, and staying properly hydrated. Some of the most common essential minerals are calcium, iron, and zinc. You can find sources of minerals within food, but often times supplementation of minerals is helpful.

  1. Water

You can go for weeks without food, but you can’t last than a few days without water. Water is so incredibly important for every system in your body. It’s also the main thing you are made from – about 62% of your body weight is water! Water helps to support brain function and mood. It also helps to flush out toxins, carry nutrients to your cells, hydrates your body, and promotes healthy digestion.

  1. Fiber

Fiber is a substance called cellulose formed within the cell walls of plants. You cannot actually digest it. It passes straight through the gut and is excreted. There are two types of fiber: soluble fiber which dissolves in water and insoluble fiber that doesn’t dissolve. Fiber is essential for a healthy digestive tract, and you can find sources of fiber in fruits, vegetables, whole grains, and bran.

Categorize Your Nutrients

With nutrition, we often group nutrients by size or what they do within the body. Let’s start with the two main groups, micronutrients and macronutrients. Carbohydrates, proteins, and fats are called macronutrients because they’re large, and energy nutrients because they provide the fuel your body needs. Vitamins are minerals are called micronutrients because they’re so much smaller in comparison. This doesn’t mean they are less important – they are still essential for your health, but in smaller amounts. Water and Fiber are typically left alone in their own group.

Maximize The Benefits Of Nutrients

Eating a diet full of fruits, vegetables, healthy proteins and fats, and whole grains is the best way to get enough of these essential nutrients. These micronutrients and macronutrients are vital for your body to function normally and stay healthy!

7 Essential Nutrients Your Body Needs Every Day 2019-01-17T13:36:57+00:00

It’s cold outside! Do your joints hurt?

As you begin to wrap up in your winter woolies, you may notice that your joints are beginning to stiffen up with the cold weather. Stiffness, aches, and pains are often associated with changes in the weather, especially during the falling temperatures of winter. The idea of cold weather causing internal pain seems a bit far-fetched, but it’s not just your imagination. Read on to learn the whys and hows of weather-related joint pain and what you can do to help your body!

Why Does The Weather Affect Our Body?

Changes in the atmospheric pressure in winter can cause our tendons, muscles, and surrounding tissues to expand. When we are cold our body restricts how much blood it sends to our extremities, so that it can focus on supplying our vital organs, like the heart and lungs. This makes the soft tissues around the joints less pliable, so joints often begin to feel tight, stiff, and very uncomfortable. Those who suffer with joint pain often blame the cold weather for making their condition worse, when in fact, this is not the case. The change in barometric pressure, which happens when the weather outside is changing, is what actually causes your joint pain to worsen. On the contrary, high humidity often has a significant impact on the pain in your joints. This is usually caused from dehydration in the body. Either way, weather can greatly affect how our joints are feeling our bodies whether we like it or not.

Are Some People More Susceptible Than Others?

Everyone’s body reacts to fluctuating temperatures and pressure. Joint problems or pain can react badly to the drop in barometric pressure during the winter weather and what may be a dull ache during the summer months, can become a shooting pain during winter when the weather is damp and cold. People that have arthritis and those experiencing chronic pain are more vulnerable to feeling discomfort. As well, the drop in temperature can have a major effect on your mood. When you are feeling down, the perception of pain can also become magnified!

Cope With Joint Pain This Winter

No matter the cause, winter stiffness and achiness are something many people experience. In order to reduce some of the symptoms of stiff and sore joints during the winter months, it is important to make the best effort to act against the cold.

  1. Layer Up

Ease the shock of cold weather on your body by dressing in layers to stay warm, especially if you’re going to be outside. Bundling up in when it’s cold out can help to reduce the shock to your joints and muscles, so don’t forget your hat and scarf to keep yourself insulated.

  1. Exercise

Build up muscle and bone strength through exercise. This reduces pressure on your joints, so they are less prone to injury. Properly warming up before exercise and cooling down helps to decrease tightening in the muscles after exercising. Also, maintaining a healthy weight to decrease stress on your joints, especially your knees. The holidays can be a perfect excuse to put on some “winter weight,” but reducing joint pressure that’s caused by your own body weight is another way to potentially reduce pain levels this winter.

  1. Improve Your Diet

There are a few essential vitamins that help to keep our bones healthy and muscles functioning. Including food sources such as eggs, fatty fish, mushrooms, and milk all support the health and functioning of your muscles and bones. As well, increasing your intake of fruits, vegetables, legumes, and whole grains can help.

  1. Stay Hydrated

In the colder weather, you might not drink as much water as you do during the summer, but it’s still important. Drinking water can help keep your joints lubricated, which in turn can help reduce your pain level

  1. Heat

Apply heating pads or taking warm water baths can with easing pain on tender areas. Heat helps relax your muscles and can be super effective when it is colder outside. Also, wearing compression garments or thermal agents may help.

Bust Your Winter Aches and Pains

Act against your achy joints now! This winter doesn’t have to be a pain. Try your best to follow these simple steps that may help to ease your aches and pains this year.

It’s cold outside! Do your joints hurt? 2019-01-04T09:30:29+00:00