NutraChamps Blog

Category: Supplements

  • The Science Behind Ginseng

    The Science Behind Ginseng

    Natural Energy, Focus, and Vitality

    Ginseng has been used for centuries to support energy, focus, and overall vitality. Today, modern research is starting to explain why this traditional root has remained so popular for so long.

    Unlike quick stimulants that create a burst of energy and then leave you feeling drained, ginseng works differently. It supports the systems in your body that regulate energy, helping you feel more balanced and steady throughout the day.

    So what is actually happening inside the body when you take ginseng? Let’s break it down.

    Why Ginseng Energy Feels Different

    Most energy boosters rely on stimulation. They push your nervous system to work harder and faster, which often leads to jitters or a mid-day crash.

    Ginseng takes a more supportive approach. Instead of forcing your body into overdrive, it helps your body manage energy more efficiently.

    Many people who use ginseng consistently report:

    • More stable daily energy

    • Improved focus and mental clarity

    • Better stamina and endurance

    • Reduced feelings of fatigue over time

    One important thing to know is that ginseng is not designed to work instantly. Its benefits build gradually with regular use, supporting long-term energy rather than a quick spike.

    Ginseng as an Adaptogen

    Ginseng is part of a group of herbs known as adaptogens. Adaptogens support the body’s ability to handle physical and mental stress. Rather than pushing the body in one direction, they help maintain balance.

    With ginseng, this often translates into steadier energy, improved focus, and better resilience during demanding days. It works by supporting systems involved in stress response, recovery, and cognitive performance. 

    The Compounds That Make Ginseng Work

    The main active compounds in ginseng are called ginsenosides. These natural compounds interact with several systems in the body that influence energy, brain function, and stress response. Researchers believe ginsenosides may help support:

    • Cellular energy production

    • Mental clarity and cognitive performance

    • Healthy stress hormone regulation

    • Circulation and overall vitality

    There are dozens of different ginsenosides in ginseng, and together they contribute to the plant’s adaptogenic properties.

    Different Types of Ginseng

    Not all ginseng varieties are exactly the same. Each type contains a slightly different mix of active compounds, which can influence how it is typically used.

    Korean Panax Ginseng

    Often considered the classic form of ginseng, Korean Panax ginseng is widely studied and known for supporting:

    • Energy and stamina

    • Mental focus

    • Physical endurance

    It contains a rich concentration of ginsenosides, which is why it is commonly used for overall performance and vitality.

    American Ginseng (Panax quinquefolius)

    American ginseng has a different balance of ginsenosides and is often considered milder in its effects. It is commonly used to support:

    • Stress management

    • Gentle, steady energy

    • Immune function

    The Bottom Line

    Ginseng is not about quick energy. It is about helping your body maintain steady energy and resilience throughout the day.

    By supporting the systems involved in stress response, brain function, and cellular energy, ginseng can help promote focus, stamina, and overall vitality over time.

    Think of it less as a quick boost and more as daily support that helps your body stay balanced, energized, and ready for whatever the day brings.

  • Why Your Multivitamin Might Not Be Enough (And What to Do About It)

    Why Your Multivitamin Might Not Be Enough (And What to Do About It)

    What Multivitamins Do Well

    Multivitamins are the reliable go-to in the supplement world—always helpful, easy to take, and a great first step toward better health. They’re designed to fill in nutritional gaps and help you cover your daily bases. But if you’re depending on just one capsule to do all the heavy lifting, it might be coming up a little short.

    Don’t get us wrong, multis are great for covering the basics. But for most people, they’re just that: a baseline. Your body might be quietly asking for more support than your daily multivitamin can deliver.

    Here’s why your multivitamin might not be cutting it and what to do about it.

    Multivitamins are designed to support daily nutrient needs, helping fill small gaps in your diet. A quality multi can:

    • Provide essential vitamins like A, C, D, E, and K
    • Cover B-complex vitamins for cellular energy
    • Offer trace minerals like zinc, selenium, and chromium

    That’s important. These nutrients play a key role in everything from immune function to energy to metabolism. But here’s the catch: the doses are general, and the formulas are broad. They aren’t personalized and don’t target specific systems like your gut, skin, or stress response.

    What They Usually Don’t Do

    Multivitamins aren’t built to:

    • Support your microbiome (no probiotics or prebiotics here)
    • Reduce stress or improve sleep (you’ll need adaptogens or magnesium for that)
    • Boost collagen production for skin, joints, and hair
    • Address inflammation or oxidative stress in a meaningful way
    • Aid digestion or ease bloating
    • Balance hormones or improve PMS symptoms

    These are things people often associate with feeling “well,” but most multivitamins just don’t deliver on that promise. Why? Because they weren’t designed to.

    Think of your multivitamin like a solid foundation. It keeps the structure sturdy. But if you want to upgrade the kitchen or fix the plumbing? You’ll need specialized tools.

    Why Targeted Support Matters

    That’s where targeted supplements come in—formulas designed to go deeper and deliver support where your multivitamin leaves off.

    Targeted supplements can focus on:

    • Gut health: Probiotics, digestive enzymes, or L-glutamine
    • Mood and stress: Magnesium, ashwagandha, L-theanine
    • Skin and beauty: Collagen peptides, super greens, biotin
    • Immunity: High-dose vitamin D, zinc, elderberry 
    • Sleep: Melatonin, GABA, magnesium glycinate
    • Hormone balance: Ginseng, myo-inositol, maca, B6

    These supplements work synergistically with your multi, but they go deeper, helping your body adapt, repair, and truly thrive.

    Maintenance Doses vs. Targeted Support

    Multivitamins are generally formulated to help maintain overall health, not necessarily to address specific deficiencies. The amounts included are typically aligned with general daily values, not therapeutic levels.

    For example:

    A typical multivitamin may include 400 to 1,000 IU of vitamin D, which supports general wellness. However, if your vitamin D levels are low, your healthcare provider may recommend a different approach.

    You might see 250 mcg of B12 in a multivitamin, but some individuals with a deficiency might be advised to take a higher dose or use a specific form for better absorption, under professional supervision.

    The takeaway? If you’re working to correct a nutrient deficiency or support a specific health goal, it’s best to speak with a qualified healthcare provider. A dedicated, targeted supplement may be more appropriate for your individual needs.

    Bonus Ingredients Are Great—But Not Always Enough

    Some multivitamins include herbal extras like maca for hormone support or milk thistle for liver health. That’s a fantastic bonus, but those additions are often in low doses meant for maintenance, not deep support.

    The Bottom Line

    Your multivitamin is doing a lot, but it might not be doing everything. Think of it as your health safety net, not your complete wellness plan. Whether you’re managing a deficiency, navigating stress, or just want to feel your best, there’s no shame in stacking on a little extra support.  Your body does a lot for you, giving it what it needs to thrive is a gift that keeps on giving.

     

  • Omega 3’s: 4 Ways To Pick The Right Fish Oil

    Omega 3’s: 4 Ways To Pick The Right Fish Oil

    Fish oil is one of the most popular supplements out there and for good reason. It’s packed with omega-3s to support brain function, heart health, joints, and mood. But not all fish oil is created equal. If you’ve ever stared at a wall of fish oil bottles, confused about what to grab, you’re not alone. The truth is that quality matters when choosing the right one. Here are four key things to check before you buy your next omega-3 supplement.

    1. Check Where (and How) It’s Sourced

    Not all fish oil is harvested the same way. Look for products that use sustainably sourced, wild-caught fish. The better the sourcing, the purer the final product tends to be. High-quality brands will proudly share this info, so if it’s hard to find, that might be a red flag. Checking for lab-tested and certified products also ensures you are getting a high-quality supplement since third parties can test factors such as potency, freshness, or good manufacturing practices.

    2. Understand the Form: Triglycerides vs. Ethyl Esters

    Fish oil typically comes in 2 forms: triglycerides (the natural form found in fish) and ethyl esters (a purified, concentrated version). Some fish oils are turned into ethyl esters to be purified and then changed back to a triglyceride form, which ups the price tag.  While triglycerides offer higher absorption rates ethyl esters are also shown to be effective and are a widely used option. The choice often comes down to quality processing and personal preference.  

    The filtration process removes harmful ingredients such as PCPs (from plastics) and heavy metals.  Fish oils can be overheated during the filtration process so look for companies that utilize a low-heat filtration process that maintains the quality of the fish oil. 

    3. Smaller Fish = Lower Mercury

    The type of fish used in your supplement matters. Larger fish like tuna can accumulate more mercury and heavy metals over time. That’s why high-quality fish oil is often made from smaller, short-lived fish like anchovies, sardines, or mackerel. These fish are naturally lower in toxins and still rich in omega-3s. Always look at the ingredient list to see what fish are used.  Smaller is usually better.

    4. How to Read The Label: EPA & DHA

    The key active ingredients in fish oil are two types of omega-3s: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Some formulas contain a balanced ratio, while others are higher in one than the other. EPA is often associated with mood and inflammation support, while DHA is more commonly linked to brain and eye health. The label should clearly show how much of each you’re getting, so you know exactly what you’re taking and how it may support your specific wellness goals.

    Choosing the right fish oil doesn’t have to be complicated. Keeping an eye on the sourcing, fish type, form, and label transparency can do the trick.  You’ll get all the omega-3 benefits, without the guesswork. Want a clean, effective option to start with? NutraChamps Fish Oil has you covered.

  • Low Energy Strategies: 5 Ways to Fight Fatigue

    Low Energy Strategies: 5 Ways to Fight Fatigue

    If your energy levels feel stuck on low—even after a full night’s sleep—you’re not alone. These days, running on empty has become a new norm for many of us. Whether it’s that mid-afternoon crash, the morning struggle to get out of bed, or just the constant feeling of “meh,” fatigue has a sneaky way of showing up and stealing your spark. And while grabbing another coffee might seem like the easiest fix (no judgment—we’ve all done it), that temporary energy boost isn’t getting to the root of the problem. 

    Truth is, more often than not, your energy levels are connected to deeper lifestyle factors: nutrition, digestion, sleep quality, and even how much natural light you’re exposed to each day. The good news? Small, consistent changes can make a big difference. Whether you’re hitting a mid-afternoon slump or struggling to wake up early, here are five natural ways to fight fatigue and feel more energized throughout the day. 

    1. Getting Morning Sun & Limiting Blue Light

    Your energy starts with your circadian rhythm, your body’s natural clock. Getting sunlight on your skin and in your eyes early in the day helps regulate this rhythm, supporting cortisol production (your “get-up-and-go” hormone). At night, exposure to artificial blue light (on your skin and through your eyes) can suppress melatonin, making it harder to get restorative sleep. Try stepping outside within 30 minutes of waking and dimming lights or wearing blue light blockers an hour before bed, to help your body wind down naturally.

    2. Boosting Low Iron

    Low iron is a common and often overlooked cause of fatigue, especially in menstruating women. Iron plays a vital role in oxygen transport. So when you’re low, your cells don’t get the fuel they need to function efficiently. If you’re constantly tired, cold, or short of breath, it might be worth checking your iron and ferritin levels with your healthcare provider. Iron-rich foods like leafy greens, red meat, and lentils can help.  Some individuals may also benefit from taking iron supplements.

    3. Adding Protein to Every Meal & Snack

    Energy crashes often come from blood sugar roller coasters. One way to stabilize your blood sugar and energy is by adding protein to every meal and snack. Protein slows digestion and helps keep you full and focused for longer. Try pairing fruit with a clean nut butter, or swap your morning toast for eggs or a protein smoothie. These small tweaks can make a big difference in how steady and energized you feel throughout the day.

    4. Supporting Your Gut Health

    Your gut plays a role in how energized or drained you feel. When digestion is off, your body has to work harder to break down food and absorb nutrients, which leaves you feeling sluggish. For some people, things like bloating, gas, or irregularity can indicate that certain foods aren’t being digested well. If you suspect certain foods are draining your energy, working with a practitioner to identify and resolve your triggers could be a game-changer. Pair that with habits like staying hydrated, and including fermented foods or gentle probiotics to support smoother digestion.

    5. Replenishing Nutrients Burned by Stress

    Chronic stress can leave you feeling overwhelmed with low energy. That’s because stress uses nutrients like magnesium, B vitamins, and vitamin C – nutrients essential for energy production and nervous system regulation. When constantly stressed, our body burns through these reserves, leading to fatigue. Supporting your body with nutrient-rich whole foods and supplementation can help restore balance and reduce the crash that often follows prolonged stress.

     

    Fatigue doesn’t always require drastic changes.  Often, it’s a matter of supporting your body in simple, consistent ways. From sunlight and sleep to iron and digestion, daily choices can result in more energy.  Start small, stay curious, and notice what your body needs to thrive.

  • The Importance of Consistency 

    The Importance of Consistency 

    Consistency is often considered a fundamental habit for achieving success, and for good reason. In a world full of distractions, choices, and temptations, it can be challenging to stay focused on our goals. Most of us actually find ourselves straying further and further away from them, causing frustration and, thus, a lack of motivation. 

    Staying consistent could mean the difference between reaching our aspirations and falling short. It is a necessary habit in all areas of life, whether in the gym, during your nighttime routine, or even when taking supplements. None of these, among other habits and routines, will be effective with inconsistency. Switching exercises every time you work out, skipping flossing, or taking supplements only when you feel like it, won’t allow you to see the results you desire. 

    Motivation vs Consistency

    Many people fail to realize that there is a distinct difference between motivation and consistency. While motivation may be great for getting things started, when we rely on motivation, we slow our progress. This is because motivation is simply a burst of energy that quickly dwindles. 

    For example, motivation may get you going to the gym or starting on a new project, but as time goes on, the spark of motivation fades, and the gym or the project becomes increasingly difficult. So you stop going and doing and hope the motivation will return. Only it returns six months later, and you’ve made no or little progress since. If you are consistent, however, you are relying on a steady, repetitive force of action. This is why consistency will always trump motivation long term.

    What does Science say about consistency?
    Science tells us that consistency is crucial for the brain. This has to do with consistency’s effect on habit formation. Motivation opens up a new pathway in the brain, but then consistency allows the path to grow and stay clear. By being consistent, you can rewire your brain, which in turn shapes our thoughts, emotions, and behaviors, and the task at hand starts to feel easier. As a result, over time, what once seemed or felt impossible for you to do is now a habit or accomplishment. Broken down even further, consistency is the core of true success. 

    Tips on how to be consistent: 

    We understand being consistent can be difficult, though, so in this blog, we present a list of tips for becoming more consistent in every aspect of your life. 

    1. Set clear goals: One very effective way to do so is by following the SMART goal method outlined below. 

    How to write effective SMART goals - Breeze

    By setting clear goals, you can easily formulate a plan of action to achieve them, making it easier for you to be consistent. 

    2. Record your progress: It can be difficult and discouraging to stay consistent when you don’t see the desired results. Tracking your progress makes it much clearer that consistency is working. For example, take monthly before and after pictures at the gym or write down how you feel every month when taking new supplements. 

    3. Be patient and forgive yourself for failures: Many of us do not want to be consistent anymore when we feel like we are failing or not doing things quickly enough. Instead, focus on growth and reframe failure as an opportunity to improve.

    4. Start with one thing at a time: Taking on too many goals may become overwhelming, making it difficult to commit to and less likely to be consistent. 

    5. Do it for now and for the future: Don’t create an unpleasant habit because of the great results it’s supposed to get you. Your habits need to be for the now and the future, and you should enjoy them and be proud of them the whole way through!

    As you cultivate consistency, remember that it is the foundation of progress. While immediate results may not always be visible, staying committed is the most reliable route to achieving your goals. Whether it’s building muscle, adjusting to new skincare products, or allowing your body to absorb nutrients from supplements, patience is key. Embrace the journey with kindness towards yourself, and trust that your dedication will lead you to the transformation you seek. Keep a positive mindset and stay focused; the results will come, and you’ll be amazed at what you can accomplish!




  • Give The Gift of Health and Wellness – The 2024 Holiday Gift Guide

    Give The Gift of Health and Wellness – The 2024 Holiday Gift Guide

    The countdown to Christmas is officially on! Before you know it, there’ll be no time left to find the perfect gift. From less stress to better sleep, these supplements will give the gift of “problem solved!” this holiday season.

    For the first time ever, our holiday gift guide offers a new way of gifting this season. In this blog, we discuss how you can give the gift of health and wellness to your loved ones according to who they are and what their needs are – there is truly something for everyone on your list!

    Though often underdone, gifting supplements is an easy way to improve someone’s life and show them that you care about their well-being. Using the guide below, you can find the supplements best suited for each person in your life, catering to diverse interests and health needs. Easily bundle the supplements, add them to a themed gift basket, or throw them into the stocking! 

     

    The Busy Professional

    This person is probably the busiest person you know! They are the ones who always have their plate full of work—the corporate hustler or the ambitious entrepreneur. Their stress levels may be higher than the average, and mental focus is key to their success and avoiding burnout. This Christmas, you can help be a part of their success by giving them supplements that will help them stay sharp and calm any anxiety… because you and I both know everyone gets stressed with the new year approaching, especially the busy professionals in our lives! Here are some of our favorite supplements you can gift to these individuals.

    → Korean Panax Ginseng: One of our top-selling products, this supplement is amazing at enhancing focus, memory, and clarity. We believe using it can help you bring back your fire! For anyone feeling drained or distracted, this secret herbal weapon will help you stay energized and alert, keeping you on track to win the day and excel.

    → Rhodiola: This underrated supplement has the ability to aid a positive mindset. Paired well with Korean Panax Ginseng, it also improves mental clarity. The boost of energy it provides will keep every busy professional running around… as they usually always are, but with an improved mood! 

    → Lions Mane Powder: This powerful powder is one of the most sought-after supplements in the supplement world. This is largely for its unbeatable benefits, which are often noticed very soon after starting the supplement. If used consistently, lion mane can promote the growth, survival, and function of new and mature nerve cells in the brain!

    The Restless Dreamer 

    We all know a friend, loved one, or coworker who struggles to fall asleep at night. Lucky for them, you can give them the gift of sleep this holiday season! Paired with some cozy PJs, these supplements make the perfect gift for your new heavy sleeper. 

    → Melatonin Gummies: These delicious gummies help individuals fall asleep faster and wake up more effortlessly, leaving them feeling refreshed. They are drug-free and non-habit-forming, which means they can naturally help regulate circadian rhythms and sleep cycles. 

    → L-theanine: This is a hugely trending supplement that people worldwide are using to promote relaxation. It is perfect for helping restless sleepers unwind before bed and clear their minds. 

    → Dreamrite: For herbal lovers, this supplement combines three of the known “sleepy” herbs –  valerian root, chamomile extract, passionflower extract, and hops flower extract to achieve the most potent calming formula. Magnesium – which is all the rage right now– is also added to enhance sleep quality due to its ability to calm the nervous system. 

    The Stressed Student 

    Being a student is no joke! Balancing assignments, tests, classes, a social life, and maybe a job on the side, all while discovering themselves, students are probably some of the most stressed individuals in our lives. Help make their upcoming semester a bit easier with the following supplements. 

    → Ashwagandha: Another top seller for us and one of our favorites in the office as well! As an adaptogen herb, it helps the body adapt to stress, making us function how we should function while being non-addictive and safe. We formulate ours with lemon balm for extra relaxing effects!

    → 5-HTP: This supplement acts as a precursor to happiness — with it, students can plant the seed of serotonin and get through those tough study and exam days a bit easier! 

    The Wellness Seeker

    For the person who is always trying the next big wellness hack or product, we have one that they will come back for—SUPER GREENS!

    → Supergreens: Our number one seller, Super Greens, is best for all-around health and wellness. Containing over 40 antioxidant-rich superfoods, this powder supports gut health and digestion, provides a boost in energy, strengthens our immune system, and is even loved by people who hate eating greens! We think this might be the best product the wellness seeker can discover!

    The Beauty Enthusiast 

    This one is easy! We all know someone who loves everything beauty and is always looking for the next big beauty trend or product. This Christmas, you can help them stay ahead of the trends with these beauty-enhancing supplements!

    → Biotin Gummies: It’s nighty-night for signs of aging. Our high-potency Biotin puts brittle nails, split hairs, and skin wrinkles to bed!

    → Collagen: This supplement is known for giving structure, strength, and elasticity to your skin, especially in areas where we may lose density quickly, such as under the eyes. Who doesn’t love the idea of healthier skin and fewer wrinkles?

    The Active Senior 

    Being active as we age is undoubtedly challenging. That’s why we created a triple-threat supplement to support the entire body, from head to bone, and help maintain healthy, active joints.

    → Magnesium, Zinc & Vitamin D3: This formula, enriched with highly absorbable Magnesium, Zinc, and Vitamin D3, supports essential bodily functions, including bone health, brain function, muscle and nerve operation, vitality, digestion, and immune system support.

    The Immunity Warrior 

    No one enjoys getting sick, but we all know someone who is always sick of getting sick and would do anything to prevent it. This year, you can keep your loved ones healthy with our incredible range of immunity-boosting supplements. We’re here to help you protect your family and friends and keep them feeling their best. Let’s make this year a healthy and happy one together!

    → Elderberry Drops: One to add to the kitchen shelf for preventive measures! These drops deliver a powerful antioxidant serving to help provide herbal support for your immune system and overall well-being. 

    The Gym Junkie 

    We haven’t forgotten about our gym lovers! One of our latest products is designed for those who want to enhance their gym experience and achieve their desired results. This supplement pairs perfectly with an activewear set, water bottle, and protein powders, making it the perfect gift!

    → Creatine Gummies: These tasty gummies support muscle growth, enhance exercise recovery, and increase performance. Gift with caution – the gift receiver may become stronger than you!

     

    So, as you navigate the bustling holiday shopping season, remember that the best gifts are those that nurture and inspire. Embrace the opportunity to help your friends and family thrive in the coming year with these impactful wellness solutions. Cheers to a season filled with joy, health, and the spirit of giving! Happy holidays!

  • Why We All Need Green In Our Life

    Why We All Need Green In Our Life

    Have you ever wondered why humans love being in nature so much? It might have to do with the color green. For centuries, green has been a vibrant symbol of the environmental movement and healthy living. While we most often associate green with the planet and the trees that help mitigate climate change, the benefits of all that is green also extend to our health. From forests to salads, from green tea to money, the color green reigns supreme in many aspects of our lives. In this article, we will explore the science behind the color green and discuss why we all need it in our lives. 

    The Science Behind The Color Green  

    Science says that green is the one color that the human eye can perceive better than any other color (Jimison, 2017). This has to do largely with evolution and our ancestors. Long ago, our ancestors were surrounded by green landscapes and foods, making them more receptive to the color. It is why we can tell that a green banana is not ripe yet or that when forests are all green, it means it’s summer. Our eyes love the color green!

    Studies have shown that the color green extends beyond our eyes and has the ability to soothe our nervous system (Avril, 2017). By surrounding ourselves with green, our whole body goes into a relaxed state. When you look at the color green you may associate it with serenity and tranquility, making it a visual cue to relax and take a deep breath. Moreover, the colour green has for many years been used as a positive affirmation, often being the color of choice for checkmarks and yes buttons. It is the color synonymous with luck, freedom, hope, creativity, renewal, and vitality and has been proven to show signs of mood improvement. Green is the color of life!

    How To Get More Green In Your Life:

    1. Get outside!: As we’ve already discussed, human’s instinctual habitat is the outdoors. Take a walk in the park, picnic on the grass, or just admire the trees. 
    2. Add house plants to your home: When you cannot get outdoors, having a piece of it with you inside can boost the air quality and your mood. 
    3. Drink green tea: Studies suggest that consuming green tea may positively affect skin health, help with weight loss, and reduce the risk of cardiovascular disease, among other benefits (McDonell, 2023). Moreover, drinking green tea increases attention and focus without the jitters that coffee gives you. 
    4. Eat more salads: We know this isn’t for everyone and may not be as fun as eating a plate of pasta, but salads are rich in vitamins and minerals that are otherwise difficult to get from other foods. With all the recipe blogs that exist today, there are endless recipes that can be used to make a boring salad extra fancy! 
    5. Plant a garden: One of the best ways to incorporate more green into your life is by establishing an herb garden, a salad garden, or a kitchen garden. Not only will you be surrounded by green and consume it regularly, but gardening itself can also amplify the calming effects of green.
    6. Drink Nutra Champs Super Greens: This is our favorite tip! This wholesome blend combines organic greens, berries, antioxidants, probiotics and digestive enzymes into one huge energy, immunity & gut-health blend.

    Now that we’ve presented six ways to GO GREEN, please feel free to connect with us and share how you incorporate green practices into your life!

     

     

    Citations: 

    Avril, A.-L. (n.d.). All you need is green. Reforest’Action. https://www.reforestaction.com/en/magazine/all-you-need-green

    Jimison, R. (2017, June 5). What it really means to see green. CNN. https://www.cnn.com/2017/06/05/health/colorscope-green-environment-calm/index.html

     McDonell, K. (2023, November 27). How much green tea should you drink per day?. Healthline. https://www.healthline.com/nutrition/how-much-green-tea-per-day#:~:text=The%20Bottom%20Line,reap%20the%20most%20health%20benefits.

     

  • The Winter Arc – A Time of Self-Growth

    The Winter Arc – A Time of Self-Growth

    You may have noticed a new social media trend this year– the Winter Arc. As the days grow shorter and the air gets colder, winter invites us to embrace the season of introspection, transformation, and reflection on the year coming to a close end. The Winter Arc represents more than just the last three months of the year, more than just a drop in temperature, and more than intense workouts, meditation, or diets, as shown online. More deeply, it symbolizes a period of change and renewal within us and nature that resonates deeply. As we enter the month of November, we approach the one-month mark of the Winter Arc. For those participating, this blog shares ways to improve what you may already be doing and otherwise make this sometimes difficult period easier to work through. For anyone reading and interested in joining, it is never too late, and we can help you get started! 

    What is the Winter Arc?

    For those unfamiliar with this highly anticipated time of the year, the Winter Arc is a period between October and January when individuals use the coldest and darkest months to focus on personal transformation. It is a time to set intentions and new goals, cultivate healthy habits, and prioritize our health and overall well-being. Most people view this period as a time when they become the best and highest version of themselves. This intense period of planned transformation reminds us that, like nature, we can also experience a rebirth during winter and appear as a new individual in spring.

    How to Participate in the Winter Arc

    1. Reflect on the past year: Think back on how the year has gone – the good and the bad. Use journaling to help record your experiences, challenges, and achievements from the year. Consider your biggest lessons and how you have grown from them. 
    2. Set clear intentions and goals: Focus on setting meaningful intentions that align with your values and goals. Write them down and keep them visible as a daily reminder to stay on track. 
    3. Engage with nature: One of the main reasons the Winter Arc is a great challenge to participate in is that it encourages us to stay inside less and fall victim to hibernation-like habits. Even in the cold, spend as much time outdoors as possible. Go for walks or try winter activities like skating. 
    4. Exercise: Exercise helps keep us going during some of the slowest months of the year and improves our mood. Going for a walk, practicing yoga, or going to the gym can help us combat winter blues and stay motivated to achieve our goals. 
    5. Practice mindfulness: For many, the winter season means a decrease in mood. Some may even suffer from a degree of seasonal depression. Incorporating mindful practices such as meditation, deep breathing, or yoga into your routine can help keep you grounded and provide a sense of peace. 
    6. Learn: Read, listen, or watch as much informational content as possible. By boosting your knowledge, you will help keep your brain healthy and allow yourself to enter the new year with a fresh perspective.

    Participating in such practices is a powerful way to embrace the season’s potential for reflection and renewal. Instead of spending most of your time under the blankets, let the arc guide you upwards toward a higher version of yourself as you practice these new habits. New habits are undoubtedly difficult, but slowly and surely, they will only move you upward! 

     

    Tips For Making The Winter Arc More Effective: 

    1. Create a winter vision board: Most people wait until the new year to create their vision. Creating a visual representation can inspire you throughout the season and motivate you.
    2. Join a community: Seek local or online groups focused on personal growth, wellness, and mindfulness or that are also participating in the Winter Arc. Engaging with others can also help with motivation and keep you accountable. 
    3. Narrow down your goals: Many people don’t succeed in the Winter Arc or fall off halfway through because they are focused on too many goals at once. Limit yourself to a solid five goals and complete regular check-ins with yourself to assess your progress and regroup your intentions. 
    4. Start a gratitude journal: Writing down what you are grateful for each day reminds you to stay focused and positive even during the darkest days. 
    5. Incorporate supplements: Of course, this is one of our favorite tips! A supplement like Ashwagandha can help restore your energy and mood and relieve stress and anxiety. Other products like creatine can help you see greater progress in the gym if getting fit and growing muscle is one of your goals.

     

    Winter teaches us the value of stillness and doing. It encourages us to embrace both the moments of quiet reflection and taking action. It reminds us that transformation often occurs in stackable ways as you work upwards and over like an arc. The Winter Arc is more than a seasonal change; it’s a personal journey to creating a better you! As we navigate this season, let us embrace the opportunity to renew ourselves and champion our lives in new ways.


     

     

  • Best Natural Ways to Support Your Immune System!

    Best Natural Ways to Support Your Immune System!

    Our immune systems work hard every day, even when we don’t notice. The immune system has an important task, which is to protect our body from harmful substances and invaders including germs, bacteria, and other microorganisms. Think of the immune system as our own built-in defence system, working hard to fight off any threats that might harm you as an individual. Our immune systems don’t ask for much, but they do need us to treat our bodies with care. It’s important to recognize that there are things we can do that weaken the immune system and should be handled with caution, such as drinking, smoking, and eating highly processed foods. The good news is, that there are so many natural things we can do to strengthen and support the immune system in the body, allowing it to function more optimally. In this blog post, we’re going to share some of the best and most studied ways to boost your immune system and keep it thriving! If you’re interested in feeling your best this fall and winter season, keep on reading…

    Eat nutrient-dense foods

    The foods we consume are one of the most important ways we can take care of our immune system. The foods we eat can either fuel our body or burden our body. When making food choices to support the immune system, it is important to consider a variety of whole foods. Focusing on fruits, vegetables, nuts, seeds, legumes, lean proteins, and healthy fats is a simple way to ensure you’re getting what you need. Consuming a balanced diet means making sure each meal contains protein, carbs, and healthy fats. This is one of the best ways to support the immune system. Some of the best nutrient-dense foods for immune system health include:

    • Citrus fruits & greens including oranges, mango, and spinach
    • Nuts & seeds including almonds, walnuts, and tahini
    • Herbs such as garlic, oregano, and ginger
    • Protein sources containing a variety of nutrients such as eggs, fish, and legumes
    • Fermented foods such as sauerkraut, yogurt, and kimchi

    These foods contain a plethora of Vitamins, Nutrients, and Antioxidants that will support the body on a cellular level, keeping it thriving throughout the cold & flu season.

    Manage stress levels

    Many of us are bombarded by daily stressors in life including deadlines, family matters, business-related concerns, and so much more! One of the most important things we can do for our immune systems is to utilize tools to manage stress in a healthy way. Oftentimes, people can lean toward unhealthy coping mechanisms to deal with stress which include drinking, smoking, gambling, or too much screen time. Instead, cultivating a toolbox of healthy coping mechanisms will not only help to manage stress, but also positively benefit mental health. Here are some suggestions for dealing with stress in a healthier way:

    • Meditation: One of the top benefits of meditation is that it can significantly reduce stress. There are so many simple ways to meditate on a daily basis, one of them is by using an app! You can download Insight Timer or even try headspace to follow along with some guided meditations that can range in length from 5 to 10 minutes long!
    • Deep breathing: The breath is one of the most simple yet powerful ways to support stress in the body. Practicing deep breathing has the capability to activate our parasympathetic nervous system, allowing us to get into a state of rest & digest. When you feel stress creeping up on you during the day, try taking some deep inhales for a count of 4 and deep exhales for a count of 4, it will make a big difference! 

    Get enough sleep

    Did you know that when you sleep your body goes through an internal repair? While it might seem as though the body remains idle during sleep, it is actually doing a lot of work to repair and keep you healthy! During deep sleep, the body works to strengthen your organs, muscles, cells, and other essential systems. Since the body needs sleep to do its important repair work, it’s essential to get enough quality sleep in order to be the healthiest version of yourself. If you struggle to get sleep, there are many ways you can work to improve your sleep hygiene. Some of our suggestions include:

    • Maintaining a regular bedtime and wakeup time, the body appreciates routine and consistency.
    • Staying away from screens and stressors at least one hour before bedtime.
    • Optimizing the temperature and environment in your bedroom to promote calm and tranquility.

    Exercise 

    Physical activity has plenty of benefits, from helping to manage weight, to reducing the risk of heart disease, and even supporting mental health. Now studies have even proven that physical activity helps to improve the immune system! Physical activity actually changes the body on a cellular level by increasing the amount of white blood cells which are specifically linked to help the body fight off infections and diseases. The physical activity you do to benefit your immune system doesn’t need to be strenuous. A simple daily walk, yoga, or cycling can all positively impact the immune system. Experts suggest that adults ranging from 19-64 years old should aim for 4 to 5 days of exercise per week with at least 150 minutes dedicated to moderate intensity physical activity. 

    Take supplements

    Sometimes our immune system can use a little extra support and boost, especially during the peak times of the year where we are more susceptible to catching viruses. Taking supplements can be a useful way to ensure your body has extra protection and strength during cold & flu season. Some of our top suggestions of supplements to take for the immune system include:

    Supplements are a great tool, but shouldn’t be only relied on as the be-all end-all to support your wellbeing. They’re made to “supplement” your lifestyle not makeup for poor daily choices that don’t align with a state of wellbeing. Supplements work in harmony alongside living a balanced lifestyle! 

     

  • Creatine 101: What Are the Benefits? Should I Be Taking It?

    Creatine 101: What Are the Benefits? Should I Be Taking It?

    Creatine is a supplement that has been popularly used within the fitness community for quite some time. Still, if you don’t train frequently or know much about the performance-assisting supplement world, you may have never heard of it! Even though people take creatine in supplement form, it is already naturally occurring in the human body and produced by the liver, kidneys, and pancreas. Creatine is then converted to phosphate, stored in the body’s muscles and used for energy. The human brain even uses some creatine, as studies show that it immediately supplies energy to tissues that need it most. At this point, you might be wondering what the other benefits of creatine are and if you should take a creatine supplement. Well, If you’re interested in a further breakdown of all things creatine, keep on reading! 

    History of Creatine Supplements

    Creatine was first discovered in 1832 by a French scientist, Michel Eugene Chevreul, who found creatine in beef tissues. Michel christened his find by calling it the Greek word (Kreas), which means meat. From this initial discovery, many other studies were conducted on the findings on creatine. Decades have passed since Michel’s discovery, and in 1912, Harvard University found that ingesting creatine can boost creatine content in the muscle. Giving creatine to animals resulted in nitrogen retention, which strengthened muscles! In the early days of this discovery, much of the public didn’t have access to consuming creatine because the process of extracting it from meat was expensive and time-consuming. It wasn’t until the 1950s that creatine could be made in a lab! At this time, scientists began to study its effects on treating muscle-related conditions such as Huntington’s disease. Flash forward to a more recent decade, the 1990s, and creatine finally started to catch on to the public after some famous athletes and Olympians began using creatine supplements. From then on, it has only increased in popularity!

    What are the benefits of creatine?

    We’ve already briefly covered some of the benefits of taking a creatine supplement, but at this point, we will go more in-depth into the many benefits it can provide you!

    1. It supports energy at the cellular level! 

    Our body works in complex ways to keep us functioning and our energy flowing to do the tasks we need to do daily. Without getting into too much scientific details, creatine helps our body produce ATP (Adenosine Triphosphate), our cell’s most basic form of energy. If you’re doing a lot of high-intensity exercise or workouts, your muscles will need extra support with energy levels and recovery. Studies have shown that most creatine goes toward the skeletal muscles in the body, where it is then converted into a compound combined with creatine and phosphoric acid. This compound then creates more ATP, which leads to more energy on a cellular level! 

    2.  Creatine can increase muscle strength!

    Not only does creatine support our muscle’s energy levels, allowing gym-goers and athletes to push harder, but creatine also helps with recovery, contributing to overall strength and training. A large study was conducted on 250 supplements to see which would come out on top to assist resistance training. Creatine was the supplement that came out on top in this study for its ability to promote muscle strength! 

    3. Creatine can positively impact brain health

    So far, we’ve only discussed the effects of creatine on our energy levels and muscles in the body, but creatine is also essential for brain health! When performing complex tasks, our brain needs ATP, and not only do creatine supplements promote phosphocreatine stores in the body, but they also do so in our brain. Studies have shown that when these levels increase in the body, it decreases brain fatigue, allowing us to do what we need with more velocity.

    How to Take Creatine?

    There are many proven benefits of taking creatine, especially if you live an active lifestyle! The good news is that it’s also super easy to find creatine nowadays. At NutraChamps, we just launched a creatine supplement that we’re super proud of: creatine gummies! These delicious watermelon-flavoured gummies are packed with 5,000mg of high-potency creatine monohydrate per serving! These gummies will be your new favorite workout sidekick because they can enhance your performance at the gym and beyond. Most creatine products on the market come in powder form, which can be messy to mix or not convenient to grab and go. When it comes to NutraChamps Creatine Gummies, you only need 4 gummies daily to meet the requirement and get the benefits you need to feel your best!