NutraChamps Blog

Category: Supplements

10 Supplements That Keep You Looking Youthful!

Eating well is always going to be my number one suggestion if you want to be healthy on the inside and out.

You’ve probably heard the saying: “You can’t out-exercise a bad diet”. The same thing goes for supplements.

You can’t take a bunch of pills and expect your body to react or absorb any of them. That’s exactly why they’re called supplements – they make your diet complete by filling all the gaps in your day-to-day food consumption. Ever since humans developed agriculture, we’ve been transforming the planet and throwing the soil’s nutrient cycle out of balance. Similar to climate change, this has happened over generations, in not-so-obvious ways. It’s clear that many people are interested in enhancing their bodies with the use of supplements.

Here are some supplements that we recommend to help emphasize your inner and outer beauty.

Biotin

Although most people are not deficient in this B7 vitamin, it is common for people to not get enough of it in their diet alone. It can be found in many animal products as well as a few vegetables, like sweet potatoes, spinach, and broccoli. Not only does Biotin turn carbs, fats, and proteins into energy, but it also helps maintain the normal function of your nervous system. A healthy nervous system plays a huge role in healthy nails, skin, and hair. Aim for 30-100 mcg a day and ensure that you have that by using supplements if you need.

Collagen

There are at least 16 types of collagen! When collagen is digested, it turns into amino acids that are good at treating inflammatory skin conditions. More importantly, Collagen is a protein that provides the infrastructure to much of your body, including your bones, skin, tendons, and ligaments. Not only does it have a positive effect on your outer appearance, but especially inside, in that it keeps you strong. Taking supplements is recommended, but if you are ok with animal products like bone broth, gelatin, chicken skin, and pork skin, those are great natural food sources to incorporate into your diet!

Turmeric Curcumin

Turmeric has been used in Ayurvedic medicine for over 4,500 years. It’s popular in Eastern and Western societies for having anti-inflammatory properties that are said to rival those in ibuprofen. High in antioxidants, Curcumin protects healthy cells found in the colon from cancer-causing agents. This magical spice can also help delay the aging process and fight age-related chronic diseases. If you don’t like to ingest it orally, try a face mask! Although Turmeric tends to stain everything it comes in contact with, it works well to even out your skin’s natural tone. By inhibiting an enzyme in the skin that produces pigment, turmeric also lightens age spots, scars, and other discolorations.

Vitamin A

This is an essential vitamin you’ll want to include in your beauty regime, as it has the ability to improve the appearance of fine lines, wrinkles, and photo-aging, which are all side effects of sun damage. For those who do not want to apply it topically, you can find Vitamin A in fatty fish, kale, sweet potatoes, carrots, collard greens, chicken liver, and more. For quicker results, topical is the way to go. Vitamin A also protects your skin against infection and encourages healthy skin cell production. Women can aim for 700 mcg daily, and men can aim for 900 mcg, but try not to over-consume, as this is toxic for our bodies.

Vitamin C and E

Both vitamins are strong antioxidants and aid in collagen production. Both vitamins E and C also work well hand in hand and it’s often recommended that you take them together. These vitamins can help protect you from environmental damage, which has been shown to cause acne and premature aging. Individually, these vitamins are both powerhouses! Vitamin C and E are great to have on hand to boost your immune system response, to treat macular dysfunction, and to help prevent sunburn and UV damage. The daily requirement is 2000 mg of Vitamin C and 15mg of Vitamin E.

Vitamin D

Vitamin D is important for preventing signs of aging and supporting your immune system and mental health. However, to receive the necessary quantity you need from sun exposure, you would likely become sunburnt. If you get your Vitamin D from natural sunshine, make sure to wear some protection like sunscreen, sunglasses, or a hat. If you choose to supplement, look for one that includes a good source of Vitamin K. This makes Vitamin D much more absorbable. Depending on the source, your body, and the season, you can take between 1,000 IU and 4,000 IU to hit your daily D requirements.

Probiotics & Prebiotics

Pre- and probiotics are important for maintaining gut health and boosting your immune system, which helps you have healthier skin, nails, and hair overall. Prebiotics feed probiotics, so it’s important to take both or to find foods that contain either. Popular prebiotics include: garlic, onions, asparagus, bananas, root vegetables, and seaweed. Most fermented foods are considered probiotic. Depending on your gut, you may need a variety of different strains, or just one, so get tested by a Naturopath or other health professional so you can save money and take only what is necessary for your body.

Omega-3 Fish Oil

Omega-3 supports your skin’s natural barrier, leading to higher retention of moisture. Properly moisturized skin is less prone to acne, inflammation, and aging, and is healthier altogether. Omega-3 can provide that moisture/lubrication, but not topically. It also improves eye health, sleep quality, and bone and joint health. Whether it comes from fatty fish or a supplement, aim for up to 3,000 mg daily, especially if you are suffering from heart disease or depression and anxiety, keeping in mind that that would be the highest range you should hit.

Melatonin

Melatonin doesn’t have a direct effect on looking youthful, but when your body is lacking restful sleep, your outward appearance may show it. This could lead to dull skin and hair, under-eye bags, and premature wrinkles. To make sure you get enough sleep or can fall asleep on time, taking 0.3 mg – 5 mg of melatonin can help, making sure that you slowly build up your dose rather than starting at the highest range. Get enough zzz’s and you’ll naturally look and feel more awake!

Apple Cider Vinegar

Apple Cider vinegar has plenty of beauty and health benefits, whether applied topically or through ingestion. Acetic acid and antioxidants in ACV help to restore the natural pH balance of the skin and protect it from wrinkles and acne. It also has antibacterial properties, which can help prevent cavities, reduce bacteria-causing plaque, and fight bad breath when used in a homemade mouthwash. Use it on your hair for extra shine or on your scalp to prevent dandruff. If taking ACV orally, aim for 2-4 tablespoons a day for beauty benefits!

Just like we’ve slowly, but quite powerfully, made our impact on the Earth, do not expect to see instant results. When it comes to herbal supplements, slow and steady wins the race! A healthy supplement routine needs time to adapt and work with your body, so try it out for a few weeks to a month to see results. What is important is to focus on what you’re putting into your body so that it can radiate outwards.

December 29, 2020
Eat Yourself Beautiful: Nutritional Beauty

Do you think about nutritional beauty?

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

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

Water

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

Red wine

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

Green tea

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

Salmon

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

Tomatoes

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

Turmeric

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

Eggs

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

Oats

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

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

December 22, 2020
Maca – The Mighty Superfood!
You’ve likely heard of Maca before.

You probably know that it is good for you, but don’t know why you should add this into your supplement regiment when Maca isn’t necessarily crucial to your well-being. Well, the Peruvians would beg to differ. This nutritional powerhouse has been a staple in the diets of many South Americans, specifically those in the high Andes mountains of Peru. Let’s see why this herb has gained so much buzz in the past few years.

Used medicinally for centuries, Maca is nothing new to South Americans. It was and continues to be used to enhance fertility in humans and in animals. This is what helped them stay fed through tough, stormy seasons. That’s right – animals in Peru were fed Maca, and this continues to go down in history (by the Spanish colonizers) as an incredible way to raise strong and healthy livestock that then helped the mountainous areas thrive, as well.

Ancient history carried into the present!

Domesticated over 2000 years ago by Inca Indians, Maca is a lot older than we think. Like, 1600 B.C. old! Also known as the Peruvian Ginseng, this plant can grow in altitudes of up to 14,500 feet, meaning that rain, snow, or sun, this plant is hearty. It is planted for a lengthy 7-9 months in order to produce the harvested roots we use. These are some of the strongest crops I’ve ever heard of. They live in an area that is inhospitable to humans and animals, seeing as it sees intense sunlight, violent winds, and below-freezing weather. These Maca roots are basically grown in rocky soil. That would be almost impossible for other plants or crops to inhabit, but Peruvians have made this method work over centuries!

Nutritional facts:

Carbohydrates– 59%

Protein– 10.2%

Fiber– 8.5%

Essential Amino Acids– the building blocks of proteins, these compounds play many critical roles in your body. Maca contains nearly all of the amino acids, much like meat does!

Fatty Acids– these are cellular fuel sources, aid in the composition of hormones and lipids, and the modification of proteins. They also store energy within your adipose tissue (specialized fat cells). Maca contains 20 of these!

Vitamins– Thiamin, Riboflavin, Ascorbic Acid, Niacin are the main players in this root veggie. These help to convert carbs into energy, red blood cell production, supports antioxidant activity, and healthy blood circulation.

Minerals– Calcium, Phosphorus, Magnesium, Potassium, and Sodium, just to name the major ones.

If that wasn’t enough, here is why Maca is a superfood:

It’s basically the original sugar-free energy booster. Although it is naturally in a root form, you can take it in powder, liquid, or whole and achieve similar if not the same results. This cruciferous vegetable is actually related to broccoli, cauliflower, cabbage, and kale! However, that’s not what makes this a superfood. Maca has adaptogenic properties. Adaptogens help the body naturally adapt to all kinds of stressors, whether they be environmental, physiological, and psychological.

Source: mountainroseherbs.com

Benefits of Maca:

Fertility – although the research is relatively new and mostly on animals, it may be worth adding maca to your diet if you plan on conceiving. Maca’s vitamins, minerals, and phytonutrients have shown to support the endocrine system. This helps the pituitary, adrenal, and thyroid glands balance your hormones. Both men and women can use it for this reason.

Hormone balance – Maca helps your thyroid (thanks to its content of iron and iodine), which in turn helps your sex hormones and skin! Say goodbye to painful, cystic pimples!

Strength & Endurance – both in sport and in the bedroom, this supplement can keep you in the game for longer! Arginine, which stimulates nitric oxide production (the same way Viagra works), is likely why it is sometimes called the Peruvian Viagra.

Concentration – Maca is a brain booster! It can help with concentration, especially for those in school or working long hours. Although we do not recommend this for children, it has been shown to help in brain function and memory in adults.

Treats Menopausal symptoms – Because maca is an adaptogen, it adapts to your body’s needs and can help balance your system to naturally avoid or lessen hot flashes, loss of libido, mood swings, night sweats, and more.

Anti-depressant/anti-anxiety – Because maca helps to support healthy brain chemistry, it has been associated with helping those with depression and anxiety in replacement of, or, in conjunction with doctor-prescribed medicine.

Try it!

So what are you waiting for? Have you used Maca before? Tell us how you take it. Do you prefer it in powder form, capsule form, or as the root itself? Did you know you can get a gelatinized version, where most of the starch is removed? Say goodbye to the bloat! Do you like to put it into your meals or take it on its own? Feel free to try some of the recipes on our blog: our Chocolate Maca Energy Smoothie or our Maca Iced Coffee. Let us know how Maca has helped you in your life!

Sources:
1. https://pubmed.ncbi.nlm.nih.gov/20452008/
2. https://pubmed.ncbi.nlm.nih.gov/21781063/
3. https://pubmed.ncbi.nlm.nih.gov/19781622/
4. https://pubmed.ncbi.nlm.nih.gov/20633111/
5. https://pubmed.ncbi.nlm.nih.gov/21780878/
6. https://pubmed.ncbi.nlm.nih.gov/21840656/
7. https://pubmed.ncbi.nlm.nih.gov/24730393/
December 17, 2020
Great Ways to Incorporate Turmeric into your Diet

Turmeric has been a lifesaver for me and my joints for a few years, but specifically as I’ve ramped up my workout frequency. I don’t really have leeway in my workout schedule, since I run 5 times a week and do yoga 4 times a week. Although yoga may seem relaxing, my joints do not always agree.

There are numerous benefits to taking Turmeric Curcumin whether you exercise or not.

Incorporating Curcumin

Turmeric Curcumin contains Bioactive Compounds with powerful medicinal properties also known as curcuminoids, the most important of which is curcumin. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. Unfortunately, the curcumin content in turmeric is not very high. It is important to take a supplement that contains significant amounts of curcumin.

Nutrachamps makes a great Turmeric Curcumin supplement that has 95% Curcuminoids, making this one of the strongest supplements out there for pain-reduction and joint mobility. The addition of black pepper extract is important, as this makes the curcumin more bio-available, meaning your body can absorb and use it more efficiently!

But What Does Curcumin Do?

Curcumin is a natural anti-inflammatory compound, meaning it combats chronic, not acute, short-term inflammation. It’s the chronic inflammation that can lead to heart disease, cancer, Alzheimer’s, and other degenerative conditions. It’s part of the reason that Curcumin works to increase brain function and lower your risk of Brain diseases! Curcumin can aid in increasing the levels of brain-derived neurotrophic factor (BDNF), which is a type of growth hormone that functions in your brain. This delays, and sometimes even reverses many brain diseases and age-related decreases in brain function! Inflammation does not only affect your joints but your brain as well. So not only does t improve your memory, but it can also make you smarter.

Add Turmeric Curcumin to Your Foods!

Curcumin is fat-soluble, so it may be a good idea to take it with a fatty meal. There are thousands of different ways to add turmeric to a meal. If you want to make a soup, try a Turmeric Broth Detox soup or a warming Turmeric, Carrot, and Ginger soup. You can add it to your roasted vegetables, a frittata, a rice pilaf, or a veggie curry. If you decide to supplement with our NutraChamps Turmeric Curcumin, ensure you take it with some fat, whether that comes from a meal, a drink, or some Omega-3 Fish Oil.

If you’re anything like me, you’ll like a fatty smoothie. I know it sounds gross, but hear me out. I throw an avocado (half if you don’t want that much fat) into all my smoothies to keep me satiated. This fat from the avocado helps to absorb the curcumin, whether it is in a loose powder form or capsule. I swear by adding Ginger and Turmeric Curcumin into my smoothies for the immune-boosting effects!

Starting the Day off Right

Last but not least, I like to start my day and end my day with Turmeric. Although Turmeric does not necessarily give you a boost of energy, it does increase serotonin and dopamine receptors in your brain. These can help you fall asleep and wake up naturally without that groggy feeling all day. It will also be helpful in the winter for those who suffer from Seasonal Affective Disorder (SAD).

The Golden Milk Latte

In the morning I like to make a Golden Milk latte. I mix 1 teaspoon turmeric, 1/2 teaspoon cinnamon, 3 cups coconut milk, and 1/8 teaspoon black pepper. Then I shake it up with enough honey to suit my taste. Golden milk is best consumed within 24 hours for maximum antioxidant benefits. You can add a shot of espresso or a chai tea bag if you want some caffeine in this as well! At night, I like to settle into my couch with a mug of fresh Turmeric-Ginger tea. I simply grate some ginger and turmeric into a strainer or tea bag and then pour hot water over top. It’s a great way to settle your tummy after a big meal or before bed. Many companies make a dry version of this tea if you do not want to deal with turmeric stains!

Let me know if you decide to add turmeric to some of your meals. I personally enjoy it better in a drink or a capsule. It’s also great to mix it up and add some spice into your meals every once in a while! Keep in mind, turmeric curcumin easily stains. Make sure you are not cutting it on a white countertop and wipe it up immediately. I can’t wait for you to start feeling the amazing benefits of turmeric!

November 26, 2020
Biotin Offers More Than Just Beauty Benefits

Many of you know the positive benefits that biotin can have on our hair, skin, and nails, but did you know it can do a lot more than improve your appearance? It is common to believe that dull nails, hair, and skin are due to a lack of biotin. Most of the time, this is not the case. It is likely caused by other deficiencies in the body.

How to get Biotin

B Vitamins help convert food into energy. Biotin, also known as Vitamin B7, can be ingested from food, pills/capsules, or liquids/drops. The efficiency of each may differ according to how your body converts, recognizes, or uses this vitamin.

It’s important to understand that we can naturally ingest Biotin through proper food sources, that most people are not deficient. Also, it is water-soluble, so whatever your body doesn’t need will be excreted in the urine.

You can find small amounts of biotin in everyday foods like egg yolks, organ meats, nuts, soybeans, whole grains, bananas, mushrooms, and cauliflower. Cooking these foods render the biotin less effective, so eating these raw or in a less-processed form means you will be able to reap the benefits of more active biotin. We live in a world where food is highly processed, even the stuff we consider “natural”. Soils are not as potent and rich in minerals as they once were, due to conventional farming, so we are left with food that is plentiful, yet disappointingly, the quality is lacking.

Supplementing

Seeing as a lot of vitamins and minerals are lacking from our food, it’s safe to say we can supplement with Biotin. It plays an essential role in metabolizing proteins, carbs, and fats! According to the Mayo Clinic, adolescents and adults should be ingesting between 30-100mcg (micrograms) of biotin a day. It’s pretty rare to have a deficiency of it, and taking too much is a tough thing to do.

Keep in mind, consumption of raw eggs on a regular basis may cause biotin deficiency because avidin, a protein present in raw egg whites, strongly binds to biotin thus making biotin unavailable for intestinal absorption. Other than that, you are likely not going to become deficient if not supplementing.

Warnings

Like all supplements, Biotin comes with a few warnings. If you have any lab tests coming up, stop taking your supplements three days prior. Always speak to a doctor about whether or not taking Biotin is safe to add to your regimen.

For those who are deficient, it’s important to get a good quality supplement. This means doing your research and finding a reliable and potent source of it. Finding a liquid version of this supplement works well for those who take a different dose from day to day, or who may need a specific amount of Biotin, and do not want to take several capsules.

Conclusion

Although Biotin seems to be great for hair, skin, and nails, scientists are delving deeper into the medicinal use of the supplement. There seems to be much more to this vitamin than we are giving it credit for, but the research isn’t out there just yet. There is little evidence that it helps to lower glucose levels over time. Even so, one study stated that it reduced symptoms of neuropathy in three diabetic subjects. For now, Biotin is a beauty supplement that has proven its’ worth for millions of users around the world simply looking for more luscious hair and plumper skin.

November 19, 2020
Black Seed Oil and it’s Natural Beauty Benefits
What is black seed oil?

Its official name is Nigella Sativa.

Believe it or not, black seed oil comes from a beautiful flowering shrub with purple or white-tinged flowers that grow in Eastern Europe, the Middle East, and western Asia:

This unsuspecting shrub produces tiny black seeds that have been used in remedies for thousands of years. Even King Tut used them for healing and protection! Not only does this seed play a big role in our health, but it can also be used in cooking to add a flavor similar to that of cumin or oregano. Also known as black cumin, caraway, or kalonji, this potent seed has antioxidant properties as well as many health benefits:
- Reduces high blood pressure
- Reduces high cholesterol
- Reduces stomach upset
- Decreases asthma symptoms
- Improves rheumatoid arthritis symptoms (orally or topically)
- Can improve sleep quality
- And more!
Let’s focus on the beauty benefits of black seed oil, and how it can change your morning and evening beauty routine! Here are two ways you can incorporate black seed oil topically to improve your hair and skin.

SKIN

When placed topically on the skin, black seed oil (BSO) helps to unclog pores, fight acne, diminish fine lines and wrinkles, and helps fade hyperpigmentation. This whole time, I’ve been buying expensive, harsh products to do that to my skin, when I could have been applying BSO to my face.

“According to the Journal of Dermatology & Dermatologic Surgery, applying a lotion prepared with 10 percent black seed oil significantly reduced the incidence of acne after two months.” – Healthline

It can also help with more problematic skin irritations like rosacea or eczema. It works well when mixed with other natural ingredients like shea butter, ceramides, beeswax, and hyaluronic acid. There aren’t really any contraindications, as you can blend it with almost anything, and it is great for all skin types!

Oil cleansing

What is oil cleansing?

I know, it sounds scary if you already have oily or problematic skin. Researchers are starting to uncover the benefits of oil cleansing and how it can be helpful in removing makeup, soothe sensitive skin, and tame breakouts. I know it sounds weird to put oil on top of your face to clean it, but it’s been shown to work better than traditional face soaps because it helps protect the natural lipid layer of the skin, meaning you aren’t washing away the good bacteria!

In short, putting a nourishing oil like BSO on your skin can lift excess sebum (the oily substance produced by your glands on your skin), clean out clogged pores (blackheads and whiteheads), and helps to remove dead skin cells, as well as pollutants and makeup from your day.

Here’s an easy way to oil cleanse with black seed oil:
1. 1-2 tsp of BSO should be enough. Do not use too much! A little goes a long way.
2. Apply the oil to your dry face. Using your fingertips, massage the oil into the skin for a couple of minutes. This will remove impurities and penetrate the skin. The massage also encourages lymphatic drainage (increasing collagen production and preventing wrinkles).
3. Use a wet face cloth to gently wipe away all the oil. Make sure not to use a rough face cloth; find something soft, and gentle for your skin. Rinse with warm water.
4. Pat dry with a towel and apply your moisturizer as usual to re-hydrate your face. If you have generally oily skin, you may not need moisturizer at all.
Try oil cleansing once a day, or less frequently as a special treatment. I recommend doing this at night to make sure your face is well-hydrated before bed.

HAIR

With the cold weather coming our way, I’m aware that my hair is getting drier and frizzier than usual. I try not to style it in the Winter because I know it will get staticky, and yet I still find my hair is uncooperative and dry! No fear, BSO is here!

Black seed oil is a miracle oil when it comes to hair regrowth. It can also help in hair fallout. Because BSO contains thymoquinone, a powerful antihistamine, it is often used for those who require hair regrowth or who have thinning spots. It’s a great natural alternative to antihistamines prescribed to patients with alopecia, a condition that causes hair to fall out in small patches. For those dealing with dandruff, BSO helps in maintaining scalp health because of it’s anti-inflammatory, antifungal, antibacterial, and antiviral properties! When used for aesthetic purposes, it is an all-around great oil to use in your hair to help hydrate, increase shine, and soften your hair.

Hair Mask

There are a few recipes for hair masks you could use, but it all depends on how much time you’ve got and what you have laying around the house. I personally love this one because I always have these ingredients in the house and I can leave it in while watching a 30-minute show on Netflix.

Ingredients:
- ½ cup of coconut oil
- 1 tablespoon honey
- 1 tablespoon BSO
- Shower cap
I have a lot of hair, so ½ a cup is perfect for me, but feel free to play around with the amount of oil and honey. As long as you remember to wash it out, this mask will rehydrate and make your hair smell heavenly!

Let us know if you try any of these. NutraChamps Black Seed Oil is the brand I’m currently using, but feel free to try different brands so you can find which one works best for you. Look for an oil that is 100% Extra Virgin Black Seed Oil, cold-pressed, unfiltered, and unrefined — with no preservatives, no additives, and no-nonsense.
November 13, 2020
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.

February 20, 2018
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!
February 6, 2017
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!
January 27, 2017