NutraChamps Blog

Category: Nutrition

  • Have you had your Daily Dose of Mushrooms?

    Have you had your Daily Dose of Mushrooms?

    No, not magic mushrooms!

    I first came across medicinal mushrooms about 5 years ago. I had no clue what they were, but they claimed to solve a lot of my health issues. All of this was solved without the symptoms and contraindications of other over-the-counter medicines.

    For the last 6 years, I was working as a Personal Trainer. I was the epitome of good health! Or at least, that’s what my clients thought. Being the face of health and wellness always made me quite self-conscious. I constantly thought about my appearance, physically and mentally. The job required me to be “on.” This meant I had to be positive, encouraging, energetic, strong, and able to demonstrate any exercise as necessary. Wouldn’t you want all this and more from a trainer?

    I was run-down, as I can imagine many trainers are after years of putting their clients first. Eventually, it began to negatively affect my sessions with clients. I was tired, had trouble focusing, I was sick all the time, I made poor food and workout choices due to lack of sleep, and I was unable to perform my job at 100%. I needed to change something. It turns out that the catalyst to all of this change came from medicinal mushrooms.

    Mushrooms were the change I needed

    I know that is a pretty bold statement. How could mushrooms be the answer to all my problems? Different types of functional mushrooms can be used to help support the immune system in varying ways. They’re even being looked at as a natural compound for future cancer treatment. Some examples of mushrooms used for vitality and immune support are Chaga, Maitake, Turkey Tail, and Shiitake.

    What can mushrooms do?

    All sorts of different mushrooms have all sorts of different effects. It is definitely worth it to take your time researching to find exactly what you need.

    One of the most common mushrooms out there is shiitake. Shiitake mushrooms have tons of benefits and can be taken as a supplement or eaten – and they’re super delicious.

    “Several compounds in shiitake help lower cholesterol and may reduce your risk of heart disease.” – Healthline

    For focus, creativity, and productivity, Lion’s Mane is the choice for you.

    “The primary benefits of a lion’s mane mushrooms are their ability to stimulate brain function, boost the immune system, and help to regulate blood sugar levels, among many others.” – Organic Facts

    If you want a workout booster but have already had too much caffeine for the day, reach for Cordyceps. This mushroom will enhance your stamina and endurance.

    “Taking cordyceps mushrooms can be particularly helpful for those with active lifestyles who want to push their exercise routine to a new level. Having more energy and delayed fatigue will allow you to reach those activity goals!” – Further Food

    If you want the opposite of all that and you just want to relax, go for Reishi. This mushroom works well for occasional stress and a night of restful sleep. 

    medicinal mushroom

    What if I don’t like mushrooms?

    Companies are making medicinal mushrooms as tasty and easily ingestible as possible. This means that you can find it in basically any form. They can come in powder form that can be mixed into soups, smoothies, or teas. You can add it to some milk and cacao and make your own mushroom hot chocolate. Furthermore, It can be made sweet or savory, and they all have a different flavor. Many people even harvest these mushrooms and eat them grilled or on top of a salad. They even come in capsules, like this one, if the thought of eating them grosses you out. The possibilities are endless!

    None of this is to say that there are no side effects to consuming these mushrooms. These mushrooms are not to be taken instead of your prescribed medicine. Always speak to a medical professional before starting a new supplement regimen. Do your research and find a company you trust. They should be testing each and every batch of their product for heavy metals, allergens, bad bacteria, yeasts, molds, mycotoxins, and pesticides before they arrive in your hands.

  • Hearty Boost: Chocolate Maca Energy Smoothie

    Hearty Boost: Chocolate Maca Energy Smoothie

    A smoothie that tastes great and is good for you, too?!

    Summer is finally here, and what better way to get your breakfast or snack in than with an easy-to-digest smoothie? This smoothie has enough energy and calories to replace your breakfast, lunch, or dinner. It is also great to have post-workout if you decide to add protein powder. This energizing smoothie is filled with superfoods, such as Maca, Cacao powder, and Hemp hearts to keep you fueled all day or all night.

    The Health Benefits

    Maca

    Maca is both an adaptogen and a superfood. It’s a root vegetable rich in protein, fiber, calcium, magnesium, and amino acids such as glycine and arginine. As an adaptogen, Maca helps to regulate hormone production so that it is neither too high, nor too low. It enhances the function of the hypothalamus and pituitary gland, helping to restore balance to the adrenals. It has a nutty, butterscotch-like flavor that can easily be mixed into smoothies or baked goods for a potent energy boost! Other benefits of Maca include increasing libido for men and women and improving mood and menopause symptoms.

    Cacao powder

    cacaoThis is where the chocolate flavor for the smoothie comes from! Cacao is the raw, pure form of chocolate. Made from the fruit of the cacao tree, cacao is minimally processed. Cocoa is one of the most polyphenol-rich foods that is widely consumed in the world. It contains flavanols, a type of phytonutrient found only in plants. Consuming cocoa flavanols improves cardiovascular function and lessens the burden on the heart that comes with the aging and stiffening of arteries. Cacao flavanols can also lower blood pressure, improve blood flow to the brain and heart, prevent blood clots, and fight cell damage. Cocoa powder has a higher antioxidant activity than green tea, making this a pretty incredible superfood to add to your meals!

    Hulled Hemp Hearts

    Hemp hearts are a superfood, containing high amounts of protein, ranging from 19.5 to 26.9%, and low in carbs/starch, making it a perfect addition to many foods across most diets. They contain plenty of omega-3 fattyacids, which help to boost immunity, stabilize blood pressure, fight inflammation, and help your brain to function optimally. Hemp seeds contain antioxidants that protect against LDL oxidation, a major contributor to heart problems. The amino acids in hemp seeds help to repair and build muscle tissue for those looking to build muscle and maintain it! In this recipe, we use hulled hemp hearts, but keep in mind, you can absolutely replace that with the whole hemp seed. The main difference? Hemp seeds contain a form of insoluble fibre we do not get much of in our diets, so this can be beneficial for those looking to flush toxins from their intestinal tract. Hulled Hemp Hearts have the fibre removed, and are much softer, and to some, more palatable than the former. We’ll leave it up to you!

    hulled hemp hearts

    Ingredients

    • 1 cup milk of choice (nut milk, cow’s milk, coconut milk)
    • 1/4 cup canned coconut milk (optional)
    • 2 tablespoons ground hulled hemp hearts
    • 2 tablespoons raw cacao powder
    • 1 tablespoon ground NutraChamps Maca Powder
    • 3/4 teaspoon ground cinnamon (Ceylon)
    • 1 ripe banana (frozen)
    • 1 scoop protein powder (optional)

    Instructions

    1. Add all ingredients into a blender and blend until smooth and creamy. Garnish as desired.

    Recipe Notes

    If you want an extra boost of protein, you can add a scoop of protein powder, but keep in mind, this will change the consistency of your smoothie. Other great additions are chia seeds, flax seeds, MCT oil or powder, and Collagen. You can also replace the coconut milk with a nut butter to keep the thickness, but add a different flavor profile to the smoothie. The calorie-count and nutrition facts will change depending on which ingredients you use in your smoothie and what you top it with.

  • 5 Ways to Boost Your Immune System

    5 Ways to Boost Your Immune System

    With every Cold and Flu season, we find ourselves scrambling to keep up our health and immunity. The immune system is not a single entity, it is a huge system that requires balance and harmony throughout. While supplements are great to provide those nutrients you are missing, here are some additional effective ways to ensure you stay in good health year round. In general, most people will feel better for implementing any of the 5 tips listed below.

    Diet plays a big role in building up your antibodies to fight illness. This will not show after one or two meals, rather after building a habit of eating healthy for your body. For those following a diet that includes all food groups, increase your vegetables and fruits, and introduce a wide arrangement of colours and variety. Some immune-boosting foods include citrus fruits, ginger, broccoli, and other cruciferous vegetables, garlic, probiotic-rich foods like yogurt, and fermented foods. There are so many options, it’s just about finding what works best for you and your preferences.

    Being stressed for long periods at a time can be detrimental to your health, as it can increase levels of cortisol in your body, but also leads to a plethora of other health risks, such as high blood pressure, the formation of artery-clogging deposits, brain changes like anxiety and depression. Meditation is a great way to lower stress and increase your resilience in times of illness, especially when practiced consistently. You can let thoughts flow in and out, just remember to come back to your breath. Psychological stress increases susceptibility to illness*, so it’s something you want to lower whenever possible. Stress is inevitable, but our body does not want to be in a constant state of Fight or Flight.

    woman running silhouette Exercise helps to lower cortisol and adrenaline, which are high states of stress for the body. Being physically active may help reduce the risk of chronic diseases that could further weaken your immune system, including cardiovascular disease, diabetes, and obesity. Physical activity of any kind helps to flush bacteria from the lungs. Exercise can include things like a Bootcamp class, yoga, cycling, a home workout with resistance bands, dancing with others (or by yourself) or a walk to the park and back.

    Research shows that a lack of sleep can leave you more susceptible to getting sick after being exposed to a virus. The same can be said for recovery once you are sick. Proteins, known as cytokines, get released by your immune system during sleep. Certain cytokines need to increase when you have an infection or inflammation. This includes times of stress. Sleep deprivation may decrease the production of these protective cytokines. When you don’t get enough sleep, infection-fighting antibodies and cells are reduced making it easier to catch a cold, the flu, or worse.

    Just like the name implies, supplements are supplemental to your everyday lifestyle. While they shouldn’t be apills replacement for your everyday nutrients you receive from your diet, they are however helpful for some who is lacking in vitamins and minerals, or for those who are not absorbing nutrients from their food. When you know your food won’t provide all your nutrients, supplements can be extremely helpful. Some vitamins and minerals that can be helpful are Vitamin A, B6, C, D, E, and Fish Oil. Additionally, some immune-boosting supplements taken consistently have been shown to help strengthen your immune system and microbiome. These include Elderberry, Echinacea, and medicinal mushrooms.

    Resources:

      1. (https://www.cmu.edu/dietrich/psychology/stress-immunity-disease-lab/scales/pdf/jpsp93.pdf)
      2. https://www.cnn.com/2020/03/26/health/immunity-exercise-sleep-meditation-stress-coronavirus-drayer-wellness/index.html
  • How to Drink Apple Cider Vinegar Without Tasting It

    How to Drink Apple Cider Vinegar Without Tasting It

    How to Drink Apple Cider Vinegar Without Tasting It

    By now, you’ve probably heard about all that apple cider vinegar has to offer – it sounds almost as if it’s a miracle substance, and it really could be considered as such, with its beneficial bacteria and wealth of raw enzymes that have made it one of the most useful, and oldest, remedies on the planet. The problem? Many people aren’t too fond of the way it tastes, and just can’t stomach the thought of drinking it. But there is good news if you’re one of them as we’ll explain how to drink apple cider vinegar without tasting it.

    Not sure why you should even bother trying? We’ll take a closer look at the multiple medicinal benefits apple cider vinegar offers – and, let you know how you can get them without tasting it.

    Slows the Aging Process

    While most of us appreciate the experience and wisdom gained as we get older, few look forward to those physical signs, from feeling fatigued more often to wrinkled skin. As apple cider helps promote a good alkaline/acid balance and is jam-packed with powerful antioxidants, it’s known to help slow the aging process and prevent premature aging. Many holistic healthcare professionals even refer to it as the ultimate anti-aging elixir.

    Acts as a Detox

    Apple cider vinegar can serve as a natural detox, thanks to multiple different abilities. It helps to cleanse the lymph nodes and break up mucus, which allows for optimal lymph circulation – when your lymphatic system is healthy and working as it should, it’s better able to remove toxins, and it also helps to enhance the strength of the immune system. It’s particularly known for detoxing the liver by removing harmful environmental toxins that tend to build up and stimulating circulation.

    Improves Digestion and Reliving Digestive Problems

    Apple cider vinegar is well-known for supporting the digestive system. It can help improve it overall, as well as address common problems like gas, bloating, indigestion and acid reflux. While experts still aren’t 100 percent sure of the reasons behind that, one theory suggests it’s the healthy acids found in it that help to control the growth of harmful bacteria in the gut, and throughout the body. It may even help relieve heartburn too, as it helps to raise low stomach acid levels.

    Eliminates Candida

    Apple cider vinegar, as mentioned, is rich in natural enzymes. When you consume it, it can help prevent candida from getting out of control. This natural-occurring yeast has been associated with a wide range of health problems, from depression, fatigue and headaches to yeast infections and sugar cravings. When the body becomes too acidic, something that happens from consuming a diet that’s high in sugar and/or processed foods, it can quickly grow out of control. Candida thrives on “junk” like cookies, pastries and fast food. In fact, some experts believe that developing a sugar addiction may actually be the result of a yeast overgrowth. Candida needs those unhealthy foods in order to survive, so the more you eat, the more you crave.

    As apple cider vinegar is fermented with a beneficial yeast, it helps the “good” healthy bacteria grow, making it more difficult for the “bad” or unhealthy bacteria to thrive.

    Supporting Heart Health    

    Taking apple cider vinegar supports heart health in several ways. It’s been found to lower high blood pressure thanks to its ability to balance sodium levels, which in turn, lowers the risk of heart disease. Its rich magnesium content serves to relax blood vessel walls as well, another factor in healthier blood pressure. It also works to raise HDL, the “good cholesterol,” and control triglyceride levels in addition to containing an antioxidant known as chlorogenic acid. This substance has been demonstrated in studies to prevent  LDL (or “bad”) cholesterol particles from becoming oxidized, a key factor in the development of heart disease.

    How to Drink Apple Cider Vinegar Without Tasting It

    So, you’ve probably been wondering when we’re going to get back to the original question: How to drink apple cider vinegar without tasting it? Drinking it not only comes with a very harsh odor and taste, but it can lead to erosion of tooth enamel. That leaves many in a bit of a quandary, wanting to get all the benefits apple cider vinegar offers, without experiencing those negative effects.

    Fortunately, there is a solution – apple cider vinegar supplements. With capsules, you can still enjoy the many benefits for mind and body, without those unpleasantries.

  • 7 Ways Raw Honey Benefits Your Health

    7 Ways Raw Honey Benefits Your Health

    I don’t know about you, but I hated honey as a kid. I thought it was cloyingly sweet and without flavour. It wasn’t until I was an adult that I realized that the store-bought honey I disliked isn’t really honey at all: it’s a heavily processed honey-like product, that is often cut with high fructose corn syrup, to make it cheaper. Real honey—raw, unpasteurized honey—as it turns out, is delicious and insanely flavorful. Depending on the time of year, or the flowers its made from, it can be light and floral, or dark like molasses. Not only that, this natural sweetener is extremely nutritious: loaded with enzymes, vitamins and minerals — clearly raw honey benefits are plentiful.

    Here are our top seven benefits of consuming raw honey:

    1. Cough Suppressant

      Honey has been used for thousands of years to help with the relief of cold symptoms. And with good reason: a 2007 study found that honey was effective at reducing nighttime coughing in children—even more so than cough medicine. Just take a teaspoon of honey 30 minutes before bed (either in a cup of hot water, or on its own) to feel its soothing effect.

    2. Boost Immune System

      High antioxidant levels and a variety of probiotics make honey a great tool in preventing illness and strengthening the immune system. Probiotics work by increasing the good bacteria in our gut, and fighting off bad bacteria, while antioxidants work to protect immune cell damage. Take a spoonful everyday, or add to a hot cup of ginger tea when you’re feeling under the weather.

    3. Brain Booster

      We are only just starting to learn about the nootropic effects of honey. Raw honey is rich in antioxidants known as polyphenols. These polyphenols enhance memory function, reduces cellular damage, and reduce inflammation in the brain. One study found that menopausal women who took 20g of honey every day for four months had better short-term memory than those who didn’t. Raw honey often contains royal jelly—the food of the queen bee—which contains acetylcholine, a neurotransmitter that helps to regulate memory and improve focus.

    4. Treat Wounds and Burns

      Honey’s antibacterial properties and high pH may help to treat wounds and burns. Manuka honey in particular, has been studied for its healing properties, and a study in the British Journal of Surgery found that patients with leg wounds and sores showed remarkable improvement after using honey topically.

    5. Fight Allergies

      Unlike conventional honey, which has been ultra-filtered and processed at high temperatures, raw honey is only lightly filtered and still contains small amounts of pollen. As it turns out, that pollen may be able to help relieve allergy symptoms. This might sound counterintuitive, but the theory behind it is that it acts as a vaccine, exposing the body to small amounts of pollen, and triggering an immune response in the body. To make the most of this effect, buy local honey, as this will allow your body to build an immune response to the very pollen in your environment triggering your allergies.

    6. Regulate blood sugar

      Despite its sweetness, raw honey may be a healthy sweetener option for diabetics: studies have found that raw honey lowers blood plasma glucose levels, increases insulin and reduces hyperglycemia. Even more interesting, combining raw honey with cinnamon—which is also known for its ability to regulate blood sugar—gives it low glycemic effect. Use raw honey in baking, or drizzle on yogurt and fruit with a dash of cinnamon—and ditch the white sugar for good!

    7. Increase Energy Levels

      Forget about your energy drinks—honey is one of the best sources of carbohydrates to get the instant fuel (and pick-me-up) you need. Because it’s mostly sugar, it’s easily absorbed by the body, making it a great way to fuel up before and after a workout. You can even take it by the spoonful or add it to a snack to fight off the midday fatigue that plagues your workday!

    So there you have it: seven ways raw honey benefits your performance every day. Do you eat raw honey? What’s your favorite way to include this nutritious powerhouse into your diet?

  • 5 Secrets to De-Stressing Your Life

    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.

  • Simple Secrets to Improving Your Memory (Naturally)

    Simple Secrets to Improving Your Memory (Naturally)

    With demands on our time (and therefore stress and anxiety) being at almost epidemic levels these days, it’s no wonder some of us experience memory loss or brain fog from time to time! But there are some simple and natural things that can be done to improve your memory. And most of them will enhance your overall health at the same time!

    7 Secrets to Improving Your Memory and Overall Health

    1. Rosemary Essential Oil

    Rosemary has been known as a “memory enhancer” for quite some time. Even Ophelia, in Shakespeare’s Hamlet, declared:

                    “There’s rosemary: that’s for remembrance: pray, love, remember”

    In recent times, however, a team of psychologists at Northumbria University studied rosemary (using a control, or placebo, group) and found a 60-70% increase in ability to remember to perform certain tasks at a certain time. Many experts recommend sniffing or diffusing rosemary oil for this benefit.

    2. Ginseng

    Ginseng is one of a group of herbs called “adaptogens”, which means they help the body to withstand mental and physical stress. There was a study conducted by the Department of Neurology at Clinical Research Institute in South Korea in which researchers studied the effectiveness of Korean Panax Ginseng on the cognitive performance of patients with Alzheimer’s Disease. The study showed improvements which lasted the length of the study – 3 months. And when the treatment group discontinued the ginseng supplementation the improvements declined to the level of the control group.

    3. Avoid gluten and any other known foods you are sensitive to.

    Food sensitivities tend to be at an all-time high due to increased consumption of processed foods and medications which contribute to “leaky gut syndrome”. Consumption of foods you may be sensitive to (the most popular being wheat, gluten, dairy, corn, soy, and eggs) not only affects you physically but can contribute to cognitive impairments, as well. It is well known within the “Celiac Disease” and gluten sensitivity communities that gluten can contribute to brain fog. So try to determine which foods may be hindering your brain, and stay away!

    4. Try the Mediterranean Diet.

    Before you wince and say “nooooo, not another diet!”, consider that anyone who is eating somewhat healthy is not too far away from a version of the Mediterranean Diet!  Research out of Columbia University Medical Center shows a decreased risk in cognitive impairment with the use of the Mediterranean Diet.

    The following are some foods included in the diet which you can use to replace processed and fast foods in order to enhance your cognitive abilities and memory:

    • Berries and dark-skinned fruits. Also include dark green leafy vegetables for their high antioxidant content.
    • Foods rich in omega 3 fatty acids: salmon and other cold-water fish.
    • Foods rich in vitamin E: avocados, sunflower seeds, peanut butter.
    • Whole, fiber-rich grains.
    • Extra virgin olive oil (fresh, not cooked).
    • Coffee, chocolate, and red wine (use sparingly).

    5. Coconut Oil or MCT’s (medium-chain triglycerides)

    While coconut oil technically comes under #4 in this list, I just had to give this wonder-oil its own number! It is that important! Coconut oil used to be considered a “bad guy” for potentially increasing cholesterol, however, in recent years has been regarded as a healthy fat which is actually good for heart and brain health!

    In a 2004 study published in the Journal of Neurobiology of Aging, coconut oil MCT’s increased cognitive ability in older folks with memory problems. MCT’s are able to give the brain fuel which it needs for cognitive processes. In addition to cognitive improvements, MCTs are known for their ability to increase energy, which is why it is one of the ingredients in “Bulletproof Coffee” (a recipe that includes coffee, MCT oil, and unsalted, grass-fed butter).

    6. B12 supplementation

    Research suggests that B12 deficiency can be a cause of memory impairment. Some people are unable to make “intrinsic factor” in the gut, which is necessary for the absorption of B12 into the body. If you consider supplementing this B vitamin, consider using the sublingual form for enhanced absorption. NutraChamps also makes B-12 gummies so that the whole family can feel like their nutrition is on point!

    7. Yoga and meditation

    New research by a UCLA-led team of neuroscientists developed and studied a three-month trial of yoga and meditation on a group of people at risk for cognitive decline. The practice helped minimize the cognitive impairment which can precede dementia. In fact, the changes in brain activity observed using functional MRI testing were statistically significant!

    Not only can yoga improve cognitive function, but it is well known to enhance feelings of well-being and improve our reactions to stress (further preventing memory loss)!

    I hope this list of simple secrets to improve your memory (naturally) gives you the information and the motivation you need to start consuming the foods and making the lifestyle changes that will keep your mind engaged for years to come. Remember, health is wealth! Put your health at the top of your priority list and the “return on investment” will be worth it!

  • 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!