NutraChamps Blog

Category: Balanced Health

  • 7 Natural Ways To Kick The Common Cold

    7 Natural Ways To Kick The Common Cold

    It’s that time of year again: the ground is snowy, the air is crisp, and the people are…sick.

    It seems that you and everyone you know is experiencing the dreaded symptoms of the common cold: congestion, sneezing, coughing, and a little red nose from the constant tissue action. So to curb your couch time, we’ve come up with seven ways you can kick the sick and get back to optimal health.

    1. Ginger

    Fresh ginger root is basically your anti-inflammatory one stop shop when you’re feeling sick. Ginger soothes sore throats, alleviates nausea, and loosens chest congestion. The best way to prepare fresh ginger is to peel it, and cut thin rounds—about an inch and half long—and steep it in a mug of boiling water for five minutes.

    1. Bone Broth

    There’s good reason we often crave a bowl of chicken soup when we’re sick! Traditional bone broth—in which the bones have been simmering for hours—are a source of easily digested nutrients, which is highly beneficial when you’ve lost your appetite. It also has great immune boosting properties: bone broth contains various amino acids, like arginine, glutamine and cysteine, that reduce inflammation, eliminate mucus and make it easier to breathe. Furthermore, bone broth is extremely hydrating due to its water and electrolyte content.

    1. Eucalyptus Steam Shower

    Eucalyptus, a powerful medicinal plant native to Australia, is a fantastic expectorant and decongestant. It works by eliminating toxins from the body, and opening up blood vessels to allow more oxygen to the lungs. It also has antimicrobial, antiviral and anti-inflammatory properties, making it an effective tool in combatting cold symptoms like coughing, runny nose and sore throat. Since shower steam is also a great way to help with respiratory cold symptoms, combining the two makes for instant relief. To make a eucalyptus steam shower, tie fresh eucalyptus—which can be purchased from your local florist—to your showerhead, and as you shower, breathe in deeply. This will last a few weeks (and look very attractive, might I add). Alternatively, you can put a few drops of eucalyptus oil on the shower floor where it won’t be immediately washed off, to get the same effect.

    1. Ditch the Sugar

    When you’re sick, it can be tempting to want to lift your spirits (and energy level) with a bit of chocolate or some candy, but research shows that sugar actually suppresses the immune system for hours after eating it by reducing the ability of Vitamin C to get into white blood cells. So if you find yourself craving something sweet, grab an orange instead—that way you’re getting a natural form of sugar, with Vitamin C and fiber.

    1. Zinc

    This trace element is a great immune booster—being both anti-inflammatory and antiviral—and research shows that zinc can reduce the duration of cold-related symptoms when taken upon first signs of sickness—some studies show by up to 50%. To get the most benefit, take one zinc lozenge every two to three hours as soon as you begin to notice symptoms. You can also include food sources of zinc, like beef, lamb, chickpeas and pumpkin seeds to your diet for a speedier recovery.

    1. Raw Honey

    Raw unpasteurized honey is such a powerhouse food: I’m talking antimicrobial, antiviral, antibacterial and anti-inflammatory. It’s also full of antioxidants and healthy probiotics—and it’s super delicious to boot. Research shows that raw honey is just as effective as over-the-counter medication in treating coughs and soothing sore throats. To make a Common Cold Elixir, combine one to two teaspoons of raw honey, with a few slices of fresh ginger, two slices of lemon and boiling water and steep in a mug for five minutes.

    1. Rest

    So this guy might be the hardest piece of advice to follow—and probably the most important. Not only are people who get less sleep more likely to get sick, but they’re also more likely to take longer recovering. Aim for seven to eight hours of sleep every night, and make sure to practice good sleep hygiene: turning off technology/blue light at least an hour before you go to bed, eating your last meal at least two hours before bed, and sleeping in a completely dark room. If you have trouble sleeping at night due to cold-related symptoms, take a hot Epsom salt bath with soothing essential oils (like eucalyptus, lavender and chamomile) to help sooth your body and put you in a more relaxed state of mind.

  • 5 Ways to Naturally Promote Relaxation

    5 Ways to Naturally Promote Relaxation

    Stress is epidemic in the 21st century. With long work hours, a mile-long to-do list, and a hundred different obligations occupying our mind at once, it’s no wonder we’re stressed out!  Thankfully, there are plenty of things we can do to help ourselves relax. Before you blow off your next meeting to book a flight to the Bahamas, consult this list of stress-busting tips.

    1. Take a Deep Breath

    Deep breathing is the simplest and fastest way to promote relaxation. Deep breathing helps activate the relaxation response, quelling anxiety and tension within minutes.

    Many people find it helpful to use breath counting during a deep breathing session. Breathing in for three seconds and out for six is a common pattern. You can practice deep breathing in a seated position with your eyes closed, much like a meditation, or you can simply become mindful of your breath as you go about your day. Use whatever method works best for you!

    1. Step Away from Sugar

    It’s no secret that sugar isn’t doing us any favors. But did you know that it can affect stress levels, too?

    Sweets, soda, and sugary snacks all spike your blood sugar, which often results in a mood and energy roller coaster. That afternoon cookie might perk you up momentarily, but it’s likely to leave you grumpy, tired, foggy-brained, and stressed once your blood sugar levels plummet about 20 minutes after snacking.

    To help soothe stress, work towards eliminating foods with added sugars. Instead, reach for whole foods like fruit, hummus, or a handful of nuts and seeds. These foods are all rich in fiber, which helps you step off the blood sugar roller coaster by slowing the absorption of sugar into your bloodstream.

    1. Move Your Body

    Exercise is one of the most effective antidotes to stress. Whether you’re swimming a few laps, cycling to work, or just chasing the dog around the yard, getting your blood pumping 4-5 days per week is a great way to let go of stress.

    What is it about a workout that helps boost relaxation afterward?

    For one, exercise helps boost your brain’s production of endorphins. These are the feel-good neurotransmitters responsible for the “runner’s high,” or sense of euphoria after a hard workout.

    Exercise also works because it’s a form of moving meditation. When you’re focusing 100% of your attention on your body’s movements, you aren’t stressing about to-do lists.

    If you don’t yet have an exercise program, talk to your doctor first. Start with baby steps. Even a few short walks throughout the day can make a difference!

    1. Rebalance with Adaptogens

    Adaptogens are a class of plants that help regulate how the body adapts to stress. These plants can help bolster our immune system, regulate our hormonal pathways, and – most importantly – blunt the action of cortisol, our stress hormone.

    One of the best-known adaptogens is Korean ginseng (also known as Asian ginseng, or panax ginseng).  Ginseng has been used for over 5000 years throughout Asia, and was once regarded as an “all-healing” medicine. Modern science has now confirmed ginseng’s impressive resume:  Immune dysfunction, blood sugar dysregulation, anxiety, stress, and hormone imbalances are only the tip of the iceberg when it comes to the long list of conditions thought to be helped by ginseng.

    Ginseng isn’t the only option in the world of adaptogens. Other stress-busting herbs in this category include rhodiola and ashwagandha. Rhodiola has been studied for it’s mood-boosting effects, and can help manage symptoms of brain fog or fatigue.

    Ashwagandha has been recommended for sleep issues, and tends to be the less “energetic” of the adaptogens. If you’re prone to anxiety or insomnia, ashwagandha might be the adaptogen for you.

    Adaptogens take some time to show their effects, often up to a month of regular use. For this reason, many healthcare practitioners recommend supplementing with adaptogens daily for several months at a time for maximum benefit.

    1. Cut Back on Caffeine

    That second cup of coffee might sound like a good idea, but it could easily be spiking your stress levels. This is especially true if you’re among the 50% of the population with a “slow metabolizing” caffeine gene. For a slow metabolizer, more than a single cuppa joe per day can ramp up stress levels and negatively affect your sleep.  If you’ve noticed coffee after 3pm triggers insomnia, then you’re probably a slow metabolizer.

    Looking for a calmer caffeine fix? Switch to green tea instead. Green tea is much lower in caffeine than coffee or black tea, and is also rich in L-theanine, a compound which helps promote relaxation.

  • How You Can Improve Your Nutrient Absorption

    How You Can Improve Your Nutrient Absorption

    With so many people these days experiencing gastrointestinal issues (such as Chrohn’s Disease, colitis, Celiac Disease, or Irritable Bowel Syndrome), and with an increased intake of processed foods, nutrient deficiency seems to be at an all-time high! Even certain pharmaceutical medications seem to inhibit absorption of nutrients. But maximizing your nutrient absorption, whether it be through your diet, through lifestyle changes, or through supplementation (or all of the above), is definitely within your control!

    Daily Practices Which Will Increase Nutrient Absorption

    They say it takes 21 days to make a habit! Consider implementing some of these daily practices into your diet and lifestyle to maximize nutrient status and overall health. And make them a habit!

    • Consuming fresh, organic produce each day is a start. Fruits and veggies have built in phytonutrients, bioflavonoids, and enzymes which support proper utilization and absorption of nutrients within the body. Furthermore, while cooked veggies still have minerals and fiber intact, the antioxidants will be partially destroyed. If you find yourself consuming most of your veggies cooked, consider enhancing your antioxidant status with a whole food supplement such as Resveratrol or Green Tea.
    • Avoid consuming proteins and starches together, as they tend to neutralize each other and inhibit digestion. Instead, opt for combining proteins with vegetables, or starches with vegetables. As for fruits, I like to eat them on an empty stomach between meals for maximum absorption. And they make the perfect healthy, yummy snack!
    • Eliminate any foods which you feel you may be sensitive or allergic to (which helps to reduce digestive tract damage). An elimination diet can aid in identifying which foods may be causing issues. Some common food sensitivities include wheat, gluten, dairy, soy, corn, and eggs.
    • Reduce alcohol and caffeine intake, as these are known to inhibit certain nutrients from absorbing fully.
    • Decrease stress and smoking, which are known to deplete the body of Vitamin C and other nutrients.
    • A daily bowel movement will help to keep the digestive tract from becoming stagnant and rid the body of toxins produced by intestinal bacteria and yeast (which can inhibit nutrient absorption).

     3 Considerations When Choosing and Consuming Supplements

    In the face of a poor diet, or even a healthy diet, some may consider using supplements in order to maximize nutrient status. There are three things to consider here: choosing supplements which help aid in nutrient absorption, combining nutrients in order to maximize absorption, and choosing the most absorbable forms of vitamins and minerals.

    1. Supplements which aid in nutrient absorption and maximize gastrointestinal health:

    • Digestive enzymes come in capsules which can be consumed 15 minutes before meals to allow your body to break down nutrients fully for maximum absorption.
    • Probiotics can help to replace the good bacteria in the gut (and decrease the “bad” bacteria and yeast) which aids in nutrient absorption. Good bacteria can be depleted over time with certain medications, such as antibiotics.

    2. Remember these vitamin and mineral combination considerations:

    • Balance zinc with copper supplementation. Over-supplementation of one can cause depletion of the other. Research shows that toxicities in copper are linked to mental illness.
    • Fat-soluble vitamins, such as Vitamins A, D, E, and K, should be consumed with food for proper absorption (preferably a meal containing healthy fat).
    • Water-soluble vitamins, such as B-vitamins and Vitamin C, can be consumed on an empty stomach. Absorption is enhanced if the daily dose is spread out into two or three doses throughout the day since they are water soluble and readily eliminated from the body.
    • Iron is absorbed best when taken with Vitamin C (such as a glass of orange juice).
    • Calcium should be taken 30 minutes away from other supplements, as it can inhibit the absorption of other nutrients.
    • Calcium absorbs and is utilized best when magnesium and Vitamin D status are sufficient. Some calcium supplements are combined with one or both of these.

    3. Vitamin and mineral supplementation: “form” matters!

    When searching for vitamin and mineral supplements, the least expensive bottles on the shelf are usually not the most absorbable! Here is a list of vitamin and mineral forms to look for to maximize absorption:

    • Multivitamin/multimineral supplements: Choose multi’s made from whole foods.
    • Vitamin C: Ascerola powder or synthetic Vitamin C with bioflavonoids are absorbed best.
    • Vitamin A: The product should have a balance between beta carotene and retinol for maximum absorption.
    • B Vitamins: Consider sublingual B12.  Other absorbable forms of B vitamins include methyltetrahydrofolate (folic acid), benfotiamine (a fat-absorbable form of thiamine), riboflavin 5′-phosphate (riboflavin), niacinamide (niacin), d-calcium pantothenate (pantothine), and pyridoxal 5′-phosphate (B6).
    • Vitamin D: Try to get 20 minutes of sunlight per day on most of your body (your body uses the sun to synthesize its own Vitamin D), or use Vitamin D3.
    • Vitamin E: The natural form, d-alpha tocopherol, is best.
    • Calcium : Look for calcium citrate or calcium oratate.
    • Iodine: Potassium iodide is considered most absorbable.
    • Magnesium: Look for topical magnesium oil, or epsom salt (which contains magnesium sulfate – throw it in your bath!). Oral supplementation forms should be magnesium citrate or magnesium glycinate.
    • Chromium: Chromium picolinate or chromium nicotinate are considered most absorbable.
    • Selenium: Selenomethionine is most absorbable and won’t inhibit Vitamin C absorption as other selenium supplements may.
    • Zinc: Zinc picolinate or zinc glycinate are highly absorbable.

    I hope these dietary, lifestyle, and supplementation considerations allow you to enhance your own nutrient status! Prevention of nutrient deficiencies can go a long way in preventing certain inflammatory and chronic conditions, giving your body the tools it needs to maintain a healthy immune system, and keeping you energized for many years to come!

  • 10 Proven Tips for Mental Health & Wellness

    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.

  • Maximize Your Workout with These Easy Tips

    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.

    woman running race

    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.