NutraChamps Blog

Author: NutraChamps

Eat Yourself Beautiful: Nutritional Beauty

Do you think about nutritional beauty?

Today, many people wear makeup for multiple reasons: to feel empowered, because they like the art of it, to feel pretty, etc. In fact, according to a 2019 Business Insider article, the beauty industry is so prolific that it has grown to be worth $532 billion. For me, makeup is part of my ritual and I use it mostly for weekends and special occasions. However, I’m also a strong believer in taking care of what’s on the inside, alongside what’s on the outside.

But did you know that you don’t need to spend tons of cash on products just to feel pretty? Even something as simple as including various foods high in nutrients that are good for you, your skin, and hair can do wonders about how you feel. Check out some of these power foods to consider adding to your diet that are both good for your health and for your looks. It’s called nutritional beauty!

Water

Basic, yes. But think about it, by 2020 the skincare industry is expected to make 2.6 billion dollars in sales. How much of that do you think is on moisturizers alone? The human body is made up of 60% water and when you’re dehydrated, your skin becomes dry, flaky, less resilient, and more prone to aging. So, have a glass of water and help your skin out a little. It’s probably one of the easiest and most simple ways to work on your nutritional beauty.

Red wine

Red wine is good for you, not because of the alcohol or the grapes, but because of a nutrient in the grape skins, resveratrol. Resveratrol can help reduce the effects of anti-aging, as well as act as a cardioprotective, anticancer, neuroprotective, antioxidant, and anti-inflammatory nutrient. Not only that, but nutritional beauty gives you a great excuse to drink wine!

Green tea

As well as being full of antioxidants, green tea also contains something called catechins, which can protect skin from sun damage and reduce any redness caused by sun exposure. I would recommend this beverage if you live somewhere sunny.

Salmon

Salmon is rich in Omega-3, which helps to support your body’s natural oil production. This keeps your skin and hair healthy, soft, and shiny where it needs to be. If you need a veggie option, chia seeds, flax, walnuts, and hemp are also rich in Omega-3.

Tomatoes

Tomatoes are rich in antioxidants, vitamin C, potassium, vitamin A, vitamin B, and magnesium. Vitamin C helps support collagen production. This helps to improve skin elasticity, support hydration, and reduce wrinkles. They also contain lycopene, which can boost your skin’s natural protection against ultraviolet damage.

Turmeric

Turmeric is an anti-inflammatory, which can help with a number of health benefits. The one we’re concerned about here is that it helps reduce redness in your skin. Turmeric can also remove toxins from your blood. This helps to promote clear skin.

Eggs

Eggs are rich in sulfur, which helps to promote the production of collagen and keratin. Both of these are important for the overall health of your skin and hair. If you don’t like to eat eggs, make a hair mask with an egg white and some coconut oil for extra shine and strength!

Oats

Oats are full of zinc, biotin, magnesium, and potassium. Every one of these things are essential for maintaining healthy hair. Biotin specifically can help assist in hair regrowth, as well as support the thickness and shine of your hair.

Now, it may seem like a lot, but remember, beauty comes from outer AND inner. Nutritional beauty is one of the best ways to benefit both. Good luck!

December 22, 2020
How Breathwork Has Helped Me – And It Can Help You Too
I know, it sounds pretty new-age.

Perhaps even like a pseudo-science. I don’t blame you for thinking that. Even a few years ago, breathwork to me was downright embarrassing. Just breathe like everyone else! We all need to do it to survive, anyway. Oddly enough, there has been an uprise in this “breathing” trend since COVID made its’ debut, seeing as its a virus that affects the respiratory system. I’m not here to convince you that breathwork is for you or that you need to do it to save your life. I’m here to tell you a story about how I came about breathwork, how I incorporate it into my practice and in my yoga classes, and some of the science behind breathing intentionally. Take from it what you’d like!

Breathwork is simply the practice of directing the breath (also known as Pranayama), and it teaches you to breathe consciously, with awareness and intent. The physiological effects of this Yogic breathing have been shown to help immensely in many areas of health, including reducing cardiovascular disease, respiratory disorders, balancing out diabetic symptoms, and reducing the ratings of pain intensity and unpleasantness. Although I was aware of these benefits, I wanted to focus on something different.

Having suffered from bouts of depression and anxiety, I know that my breath becomes shallow and rapid in times of panic, anger, unease, and fear. I decided to look into natural methods of activating the parasympathetic nervous system (PNS) to decrease my anxiety. The parasympathetic nervous system—the system that produces a calm and relaxed state—is underactive. By stimulating the PNS, we can restore the balance. With that balance restored, we naturally slow down our pace of life. Breath is not meant to replace medication for those that need it. It is meant to ease symptoms in a natural way. What many don’t realize is that this needs to become a daily practice. Breathing mindfully is something you need to practice when things are going well so that when things start to pile up and you feel stress coming on, your brain has already created those neural circuit connections. So, I decided to make intentional breathing a part of my daily meditation practice. Every morning, I set aside 15 minutes to do my intentional deep abdominal breathing from the diaphragm. Diaphragmatic breathing (aka low breathing), is when you breathe into your stomach as you suck air through your nose. Your stomach will compress first on your exhale, following the breath up. Your chest and shoulder blades will not move much – only your stomach. This type of breathing has been shown to increase blood flow to and from the heart, maximizing HRV and preserving autonomic function, all of which lead to longevity in the general population! So, it’s beneficial for us to slow down our breath, and this seems to be slowing down our rate of mortality.

Other breathing techniques you can try include:

The One-minute Breath
- Breathe into the diaphragm for 20 seconds.
- Hold for 20 seconds
- Exhale for 20 seconds
4-4-6-2 Breath
- Breathe into the diaphragm through the back of the throat for 4 seconds
- Hold for 4 seconds
- Breathe out slowly through the back of the throat for 6 seconds
- Hold the empty breath for 2 or more seconds
- Change the inhale, hold, or exhale if you’d like!
Lion’s Breath
- Inhale deeply through your nose and open your eyes wide.
- At the same time, open your mouth wide and stick out your tongue, bringing the tip down toward your chin.
- Contract the muscles at the front of your throat as you exhale out through your mouth by making a long “ha” sound.
- Do this breath 2 to 3 times.
These are not your only options for breath, but they are some of the more popular ones. There are hundreds of other methods you can try. Believe it or not, breathing can be tough. Challenge yourself to try one of these methods and see if any of them stick. If they do not, question why this may be tough for you, and try, try, try again! Remember, starting with something short like 2 minutes, is a great start. No need to jump into long seated meditations from nothing.
September 30, 2020
5 Secrets to De-Stressing Your Life
So, you want to get rid of all that stress from your life?

When you’re stressed out, you feel thrown off balance and you can’t perform at your best. Well here’s the good news – you don’t have to start meditating every week, eating kale, or chanting. All you have to do is let your body relax.

Here are 5 secrets from the pros that you can use to easily reduce stress and anxiety:
1. Take a Deep Breath
It’s really that simple. Deep breathing is the simplest and fastest way to help activate the relaxation response, easing stress and anxiety within minutes.
1. Look at the Bright Side
When we focus on the negative things in life, it’s easy to get bogged down and stressed out. Thinking positively is simply focusing our attention on what is going right and what we do want. It’s as simple as that.
1. Focus on the Now
Humans are notorious for allowing the 1% bad moments overshadow the rest of their day, and this causes unnecessary stress. Don’t overthink the negatives, you’ll find that focusing on the now allows you to stay calmer and at ease.
1. Treat Yourself
Being stressed out can make you feel neglected, helpless, and exhausted. Go ahead and take a warm bath, book a massage, have coffee with a friend, or play your favorite song on repeat. Do whatever you need to do to feel like you are taken care of.
1. Nourish & Rebalance with Herbs & Vitamins
When time and money is short, we often skimp on our health and don’t get the essential nutrients that our bodies need to stay in balance and stress-free. NutraChamps new herbal blend is a super stress-buster and contains everything your mind needs to stay in balance and stress-free.

Taking care of yourself through these easy tips is sure to take the load off your mind. Whether it’s being more mindful or simply taking a highly effective stress relief supplement, the solution is in your hands.
September 1, 2017
10 Proven Tips for Mental Health & Wellness

It’s no secret that mental health plays an essential role in our everyday wellbeing. Our mental functions are what allow us to process thoughts throughout our everyday lives, and whether it be seeing, walking, eating, or dressing, our brains are at work. It has been said that “there is no health without mental health.”

But what is considered good mental health? The World Health Organization says that mental health is a “state of well-being in which an individual realizes his or her own abilities, can cope with the normal stresses of life, can work productively and is able to make a contribution to his or her community.”

That being said, we’d like to share a handful of quick tips and techniques to keep in mind to ensure that our own mental health is being kept as sharp as possible.

GET THE REST YOU NEED

Sleep restores both the mind and body after each day, so following a regulated pattern for sleep by going to bed at a set time each night will ensure that your body is kept on track. Only 4 in 10 Americans say they get a good night’s sleep almost every night, and everything from a comfortable bed, to food intake, to technology use right before you fall asleep can impact the quality of your sleep and rest.

Sleeping on a comfortable bed with a great mattress, pillows, and (appropriate) bedding is key to sleeping well, and keeping the room temperature cool (65-67 degrees) can also help achieve a restful sleep. Sleeping on your back is the least stressful for spine and neck health, because the back is straight and not forced into any contortions, yet instances of snoring and sleep apnea can be much more frequent. The most common sleeping position is on the side, and many people find sleeping with a pillow between their knees to be the least stressful.

EAT HEALTHY

It is well known that maintaining a balanced, healthy diet is beneficial for physical health, weight management, and protecting the body from various illnesses, including heart disease, cancer, and diabetes. Eating healthy means eating real food rather than processed “food-like” products, and real food not only benefits physical health, but it also supports mental well-being. The Mental Health Foundation states, “Your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body.”

STAY ACTIVE

Exercise & physical activity improve psychological well-being and can reduce anxiety and depression. Joining a gym or fitness group can also help you connect with a new set of people sharing a common goal. For some, staying in shape and maintaining health can be as simple as applying healthy exercise alternatives to tasks throughout daily life. Dr. Sara Warber from University of Michigan said that “walking is an inexpensive, low risk and accessible form of exercise, and combined with nature and group settings, it may be a very powerful, under-utilized stress buster.”

CONNECT WITH OTHERS

A powerful way to strengthen mental health is through friendship and human connection. Connecting with others in meaningful and good ways can positively impact our thoughts and feelings. When we care for others and others care for us, we feel valued, and putting in time and effort towards building strong relationships can bring great rewards. Many find that spending serious time with an active pet such as a dog or a horse to also be invigorating and rewarding.

GOOD RELATIONSHIPS AT WORK

Our jobs and careers can take up a significant portion of our daily lives, and building supportive relationships in the workplace is important for maintaining peace of mind and mental health. When you build positive relationships, you feel more comfortable with your surroundings and interactions, while feeling less intimidated by others. Reach out to others around you, and share a laugh with them – you’ll find it reduces stress and brings more comfort to your professional and personal life. Feeling a closer bond to the people we spend the majority of our time working with can also positively affect job satisfaction and our ability to advance and gain recognition in the workplace.

RECOLLECT & RELIVE

Think about those great times you had and recollect some recent positive moments – Remember to recall and look back upon times when you’ve experienced pleasure, achievement, comfort, satisfaction, confidence, or other positive emotions.

LAUGH WITH OTHERS

Laughter is a powerful tool in mental well-being, and a kernel of humor can often be really effective in keeping us mentally fit. Humor & laughter trigger healthy changes in the body which strengthen the immune system, ease pain, boost energy, and protect your body from the damaging effects of stress. Laughter is commonly known to reduce mental tension, though it also helps with staying focused and accomplishing more. Research has shown that both sides of the brain are stimulated during laughing, encouraging clarity, creativity, humor, and better problem-solving ability.

BE PRESENT

Take some time to really absorb your sights and surroundings each day. When you’re out for a walk or socializing, turn off the cell phone, forget about everything else that is going in your life, and take in all the sights and sounds around you. Allowing one’s self some down time each day to let the mind wander or meditate can also refresh the mind.

LEARN TO COPE WITH NEGATIVITY

Negative thoughts can seem insistent and loud, but don’t let them take over. Distract yourself or comfort yourself if you can’t solve a problem right away. Try seeing the issue from all sides and consider whether your view could be bias or narrow-minded. We are often able to see in retrospect, that some of our life’s greatest challenges turn out to be some of our greatest opportunities for growth or advancement.

ENJOY HOBBIES

Hobbies keep the brain active and can bring balance and passion to your life. Hobbies foster passion, creativity, sharing, focus and introspection, all of which are positive energy traits.

CONCLUSION

Mental Wellness is the central cog in our daily lives and maintaining mental health can be as simple as focusing on the positive and integrating a few of these ideas into our daily routine.

October 10, 2016
Maximize Your Workout with These Easy Tips

We get it. You don’t want to spend long hours exercising, but you do want to get stronger, fitter, and just look good. It’s possible that you’re not getting the most out of your workout time.

That’s why we put together a quick list of tips to keep in mind for maximizing your next workout, and getting the most out of your time spent on exercising and in the gym.

FUEL YOUR BODY

Giving your body the nutrients it needs is key to your performance when you work out, so don’t skimp when it comes to your pre-workout intake. If you’re feeling low-energy or hungry, then you need a mix of simple carbs and some protein to give you energy without weighing you down. The American College of Sports Medicine says, “Adequate food and fluid should be consumed before, during, and after exercise to help maintain blood glucose concentration during exercise, maximize exercise performance, and improve recovery time. Athletes should be well hydrated before exercise and drink enough fluid during and after exercise to balance fluid losses.” Only half of the work happens in the gym, so be sure to eat right. Working out without the right nutrients and
fuel is “driving a car on empty,” says Riska Platt, an American Heart Association volunteer. You won’t have enough energy to maximize your workout and
your ability to burn calories is limited.

Whether you have a moderate routine, or are a professional athlete who spends long hours in the gym, keeping your body hydrated with frequent, small sips of water will help you stay on your best performance.

Platt also mentions that you don’t need to eat during a workout that’s less than an hour, but for lengthy or high intense exercise, she recommends eating 50-100 calories of carbohydrates such as an energy bar, banana, or raisins every 30 minutes.

LIMIT WORKOUT TIME

Capping your workouts at 30-40 minutes will actually give you more results for your time and effort. Though many people committed to their workouts tend to spend lots of time at the gym, the truth is that after about 40 minutes the benefit isn’t as great. Studies have shown that it’s better to work out at a higher intensity for a shorter amount of time, rather than extend your workout.

Instead of working out for an hour at a moderate level of intensity, try taking it to the next level. Challenge yourself to half an hour of intense, nonstop exercise. You can take 30-second breaks, but move quickly from one workout to the next. Instead of only putting in 75% of your effort for an hour, give it 100% in half the time.

CHANGE UP THE ROUTINE

Mixing up your workout routine will challenge your body and help you have effective workouts. When a person does the same routine for too long, their body adjusts to the stress level and the exercise becomes easier and less rewarding. For cardio, it’s best to cross train and mix up your routine rather than, for example, running every time. For strength training, change your routine every few weeks.

CIRCUITS

Circuit training is one of the best ways to improve strength, stamina, and mobility. A circuit is a series of strength or cardio exercises repeated 2 or 3 times with little or no rest between sets. An all-strength circuit burns 30% more calories than an average weight workout, offers more cardio benefits, and gets you the most out of your time in the gym.

Muscles need time to recover between sets, and doing multiple sets of the same exercise without rest between sets can almost “waste” the benefits your workout should be having. An effective strategy for getting a good cardio workout while doing strength training is to do a series of multiple exercises, so that your body doesn’t rest between sets, but does rest each muscle group individually. Moving quickly from one exercise to the next also helps keep your mind focused on the workout.

MUSCLE MINDFUL

Keeping your mind set on the muscle you’re currently working out can result in more muscle growth in the long run. Staying focused on the muscle(s) being trained through each rep of every set will ensure you’re getting the most out of your time at the gym. Research has shown that people who focused on their biceps while doing bicep curls had significantly more muscle activity than those who thought about other things, so make sure to stay focused instead of dreaming of your post-workout shake.

June 28, 2016