NutraChamps Blog

Tag: Diet

  • 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.

  • 5 Top Benefits of Berberine

    5 Top Benefits of Berberine

    In the past couple of years, you might have heard of the berberine supplement, widely discussed on social media for its potential weight loss benefits. Although it may seem like this supplement is a newer discovery in the wellness world, Berberine has been around for over 3000 years. For centuries, berberine was commonly used in traditional Chinese medicine and Ayurveda to treat various health conditions. This potent compound treated many ailments, including diabetes, high blood pressure, canker sores, and even cholesterol. Berberine is a compound derived from different plants such as European barberry, goldenseal, and tree turmeric. Nowadays, supplementation with berberine is one of the easiest ways to get a healthy dose of this compound and its benefits. In this article, we will elaborate on the top five benefits of berberine and why you might benefit from this incredible supplement! 

    Berberine’s Benefits

    Lowers blood sugar

    Type 2 diabetes impacts a large number of people around the world; in 2017, a statistic found that nearly 6.28% of the global population have this condition. A study completed in 2008 compared a popular medication to help treat type 2 diabetes called metformin with berberine. 36 adults participated in this 3-month trial, and the results actually showed that berberine had the same hypoglycemic effect as metformin, showing a significant impact on blood sugar levels. Other studies have also shown that people who take berberine as a treatment for hyperglycemia show little or no adverse effects to the supplement, which is very promising!

    Supports cholesterol levels

    Another common health condition in the United States impacting nearly 94 million adults is high cholesterol. It’s important to be mindful of cholesterol levels because too much bad cholesterol can lead to other health complications such as heart disease, stroke, and other issues. The good news is that you can do many natural things to improve your cholesterol levels. Taking berberine is one of the ways that you can support cholesterol in the body, as studies have shown its ability to lower cholesterol and triglyceride levels while raising good cholesterol levels. 

    May assist in weight loss goals

    Unlike the other two benefits above, there isn’t as much scientific research proving the correlation between weight loss and berberine, but there is some promising evidence. Berberine has been shown to help with regulating metabolism, and improving insulin resistance. Some have even claimed that berberine may help to suppress appetite. All of these factors combined can contribute to the pursuit of weight loss goals. 

    PCOS symptom relief 

    PCOS is a condition that impacts many women in their reproductive years. It is accompanied by specific combined symptoms which usually results in a PCOS diagnosis. Some of the symptoms that define a PCOS condition can include irregular periods, hormonal imbalances, ovarian cysts, and potential infertility. Berberine has the potential to assist in supporting many of the symptoms women with PCOS deal with including insulin resistance & improving fertility. This study speaks to the results of berberine’s use in improving fertility and pregnancy outcomes for women who deal with PCOS. 

    Supports gut health

    The gut microbiome is a complex ecosystem that lives within our intestines. It is full of bacteria, both “good” and “bad” kinds. There is so much bacteria living in the gut that it’s a higher amount than the number of cells in our body. A plethora of research has found that the state of our gut microbiota plays a significant role in health and disease. There are studies showing that Berberine has the capability to influence the gut microbiota, playing a role in supporting the effects of different diseases! 

    All in all, there are a lot of promising findings about the positive impacts of taking Berberine supplements. The good news is, here at NutraChamps, we just released our very own Berberine supplement to support optimal wellbeing. NutraChamps berberine supplement. Our premium Berberine is designed to support your metabolic health and maintain healthy cholesterol levels, ensuring your body processes glucose and lipids efficiently. With the advanced Berbevis® absorption technology, our Berberine pairs with a Phytosome complex for enhanced bioavailability, maximizing benefits and results. 

     

  • Optimize The Four Phases of Your Cycle With These Foods and Supplements!

    Optimize The Four Phases of Your Cycle With These Foods and Supplements!

    Much like the Earth’s changing seasons, a woman’s body goes through different cycles throughout most of her lifetime. When a woman first gets her period, this is the start of a long journey of many changes a woman’s body will go through. Every month, a woman’s body prepares for pregnancy, and if pregnancy does not occur it results in menstruation. During this time the uterus lining sheds and flows out of the vagina. While the menstrual part of the cycle might be the most visibly noticeable, the three other phases of a woman’s cycle within a month are important and have a role to play. The total four phases of a cycle include:

    1. Menstruation
    2. The follicular phase
    3. Ovulation
    4. The luteal phase

    In this blog post, we’re going to break down what is happening internally in each phase of the cycle and how you can optimize how you feel by integrating specific foods and tools to feel your best! 

    What is cycle syncing?

    As a woman, you’ve probably experienced fluctuations in your mood, energy levels, and interests over the course of the month. It can almost feel like we have four different versions of ourselves and change is occurring in cycles. All of this is normal, as our body goes through changes on the inside that we simply cannot see. Cycle syncing is simply about adapting health and lifestyle habits towards each phase of the cycle in order to optimize how you feel. Hormonal changes occur in each phase of a woman’s cycle, and knowing what phase your in can give you the empowerment to make choices that are in alignment with your health during this time. 

    Menstrural phase

    Day one of your period is the first day of the menstrual cycle. During this time estrogen and progesterone levels drop in the body. Getting your period can often result in different symptoms from month to month, some of the most common include:

    • Cramping
    • Bloating
    • Mood swings
    • Headaches
    • Irritability
    • Headaches
    • Lower back pain

    At this time of the cycle keeping your body satiated with nutrient dense foods and opting for lower intensity exercises such as walking or yoga can be some of the best options to feel better. In terms of what foods to focus on, experts suggest eating more iron rich foods, since this is a nutrient that can be lost with blood. Some good examples of iron rich foods include: spinach, legumes, turkey, quinoa, broccoli, tofu, and even dark chocolate! At this time of the cycle, many women are prone to being in a low-energy state which also makes it a good time for self-care and engaging in journaling, meditation, and breathing.

    Follicular phase

    The follicular phase starts on the first day of your period and lasts about 14 days (2 weeks) until the ovulatory phase. This is the longest phase of the cycle and internally this is the time that fluid filled sacs called follicles house immature eggs in the ovaries. During this time estrogen begins to increase and with that, energy levels and overall mood begins to improve. After mensuration stops, you’ll start to feel like your more energetic self again! This is a good time within the cycle to start engaging in higher intensity workouts such as HIIT, boxing, strength training, and running. This time of the cycle is about reset and recovery, a great time to focus on getting adequate amounts of protein in the diet. Complex carbs and Vitamin B rich foods are also suggested at this time to help with boosting energy and mood. Some of the top food suggestions at this time are:

    • Flax seeds/pumpkin seeds
    • Green leafy vegetables
    • Avocado
    • Olive Oil
    • Sweet Potato
    • Eggs
    • Lean protein (chicken, turkey, beef)

    With the shift in energy levels and happier mood, this is the time of the cycle where you might feel more upbeat and willing to socialize, try new hobbies or classes, and plan some date nights!

    Ovulation phase

    Ovulation occurs around the middle of the 4 cycles. The time where the body is the most fertile and chances of pregnancy are higher. Ovulation happens when a mature egg is released from the ovary and has the potential to be fertilized by sperm, resulting in new life. Some of the symptoms you might notice during this time of the cycle include:

    • Cervical mucus changes
    • Heightened senses
    • Heightened sex drive
    • Breast tenderness
    • Mild abdominal pain

    The high levels of estrogen at this time may also make you feel more social, flirtatious, confident, and beautiful. At this time the skin is likely to look brighter and even make your skin glow. In terms of diet and lifestyle at this time of the cycle, focusing on fibre rich and hydrating foods are a great choice. Fibre rich foods help to flush out any excess estrogen that the body doesn’t need. Eating lots of fresh vegetables and fruits are a great choice. 

    Luteal phase

    This part of the phase occurs the day after ovulation until the period arrives. During this time the body prepares the uterus for pregnancy by thickening the lining. The ovaries make progesterone during this phase of the cycle and some of the roles that progesterone play in the body as a messenger include:

    • Thickening of the uterus lining 
    • Regulating bleeding 
    • Supporting pregnancy if conception occurs
    • Support of thyroid function

    During this part of the phase, symptoms of PMS can be common which include: mood changes, tender breasts, acne breakouts, cravings, and even bloating. During this time of the cycle, foods that best support the body and your hormones should be high in magnesium, zinc, and Vitamin C. Some great options include nuts, seeds, beans, oysters, citrus fruits, dark chocolate, and bananas. Progesterone may cause blood sugar to dip which can result in anxiety and heightened emotions. For this reason, balancing blood sugar levels are essential! In terms of movement, experts recommend lower intensity workouts with longer recovery times. Some good examples can be yoga, pilates, and swimming.

    Without knowing how our cycles work, we can feel left in the dark about why we feel the symptoms we do. On the other hand, by understanding what is actually happening internally, we can make empowered choices when it comes to our diet, lifestyle, and workouts resulting in us woking with our cycles instead of against it. One of the best pieces of advice we can give is to actually tune in and listen to your body. It’s always giving little signs and cues about what it needs. Pay attention to how you feel after what you consume and make choices that tends to your garden!

  • Breaking the Cycle: Overcoming Emotional Eating with Mindful Practices

    Breaking the Cycle: Overcoming Emotional Eating with Mindful Practices

    In today’s modern era, many people struggle with emotional eating. It has become a very common habit and coping mechanism. Emotional eating involves eating food not because of hunger, but due to emotional fluctuations. These emotional triggers may be stress, anxiety or just boredom. 

    Now if you are wondering why emotional eating is considered as a problem, then you should know that it leads to weight gain, poor nutrition and an overall negative impact to your body and relationship with food. You eat food because you like it, but if it has become a problem, you feel guilty of eating food which isn’t a good sign. Hence, in this blog, we are going to discuss how you can incorporate mindfulness and healthy nutrition choices in your lifestyle. So let’s learn how to overcome emotional eating with mindful practices and break the cycle of guilt with food.

     Mindfulness and Emotional Eating

    It’s important that we discuss mindfulness and emotions. If you are not aware of what mindfulness means, then let’s start from unpacking the basics. Mindfulness is the practice of being present and aware of what you think and feel. To stop emotional eating, mindfulness can help as it can make you more conscious about what triggers you to overeat. Accordingly, you can make the right decisions about what needs to be done and how much you should eat. 

    The more you’re conscious, the better decisions you will make for your health. There are multiple mindfulness techniques like meditation, deep breathing etc which can help you to quell food cravings. You can also feel improvement in your mental health issues like stress and anxiety when you perform these activities with proper routine. When these feelings are reduced, your cause for emotional eating is getting eliminated. By being more present and aware of your emotions, you don’t have to use food for coping with your issues, you can find other healthier alternatives that actually help without any side effects.

    How to Reduce Emotional Eating with Mindfulness

    To be able to deal with emotional eating you must first know what it is and what it isn’t. Emotional eating is eating because of an emotional reason, as opposed to eating because of physical hunger. It’s not about the once-in-a-while treat during a celebration or having some more food during holiday seasons; it represents the situation when eating becomes the main way to cope with emotions. Acknowledging the dissimilarity between emotional hunger and physical hunger is the initial stage in stopping this cycle.

    1. Recognize your triggers

    The first practice that requires mindfulness is to recognize what exactly causes you to eat when you are not hungry. Is it stress, boredom, fatigue, sadness or something else? Keep a food journal where you don’t just list what you eat but also write down how you feel before and after eating. It can be of help in recognizing patterns and emotional triggers among them. 

     

    2. Adopt healthy coping mechanisms

    When you are able to identify your triggers, focus on finding better ways to react to them. If stress is the main cause that makes you overeat, you can try yoga, meditation or deep breathing exercises instead. If loneliness is the issue, give a friend a call, join a club or volunteer. An important step in stopping emotional eating and thus decelerating the obesity pandemic is replacing unhealthy coping mechanisms with healthy ones.

    3. Practice Mindful Eating

    Mindful eating helps in being completely conscious of what and how you eat- focusing on the taste, texture, and aroma of the food, reading any thoughts, feelings or sensations during the meal. It helps you to gradually enjoy what you are eating and identify when it is enough and also how quickly you are eating. The following are ways on how to start: 

    • Eat at a slow pace without distractions.
    • Acknowledge the difference of what your body requires and what you feel like to distress.

    4. Embrace Your Feelings 

    One reason why emotional eating is still prevalent is the unacceptance or incapability of dealing with unpleasant feelings. Mindfulness could be a way to stop impulsive eating caused by negative emotions and instead it’s important to know how to deal with discomfiting emotions without acting on them. Meditation as well as breathing exercises can increase your emotional resilience so that you are able to feel your emotions without judging them

    5. Forgive Yourself

    Stopping the round of emotional eating is not about being perfect, it is about making progress. If you make a mistake, forgive yourself. Negative self-talk may as well support emotional eating so show self-kindness. Remember that every meal that you take is another chance to live mindfully.

     

    6. If You Need it, Ask for Professional Help 

    Sometimes what lies behind your emotional eating habits is something that goes beyond what mindfulness can provide help with. Therapists who are trained specifically in cognitive behavioral therapy or eating disorders will give you strategies and support that are very well tailored to your needs.

    7. Be a Member of a Support Group 

    Sharing with others in similar situations will give you that push, increase your responsibility level and provide you with new coping strategies. Support groups can be invaluable whether they are online or in person.

    Conclusion

    Emotional eating can only be stopped by self-searching and mindfulness. If you can identify your triggers, practice mindful eating, let your emotions be, and get support when need be, you will be able to have a better relationship with food and gradually transform your eating habits. Keep in mind that the purpose is not to achieve perfection but to progressively adopt healthier alternatives.

     

     

     

     

  • Embrace Your Inner Warrior With the Amazing Benefits of Maca!

    Embrace Your Inner Warrior With the Amazing Benefits of Maca!

    Maca is a root vegetable that has made its way over to North American supplements and wellness powders for its amazing benefits. Although it’s becoming more popular, this powerful plant is nothing new to Peruvians. In fact, it has a history of being used for thousands of years, especially within communities who have lived around the Andes mountains. This plant is extremely durable, as it is grown in the high Andes of Bolivia. Maca is tolerant to frost and even able to withstand strong winds and sunlight. It has been used traditionally as both a food and medicine. In cooking, it is similar to a potato in its starch content and can be boiled in a soup. What you also may not know is that traditions say that maca root was eaten by Ancient Incans before going into battle to give them strength. In this blog, we are going to go into depth around the health benefits of Maca and it’s healing properties. If you want to know more about the marvellous benefits of Maca, keep on reading!

    Maca can increase libido

    When it comes to engaging in intercourse, libido plays an important role. Libido is all about the desire and drive to participate in sexual intercourse. Lots of factors are at play when it comes to having a healthy libido or sex drive, some common signs that you may have a low libido include:

    • A decreased interest in sex
    • A decrease in sexual fantasies or thoughts about sex
    • Feeling generally more unhappy and down.

    Different conditions and blockages might be in the way of a healthy libido which include:

    • Relationship issues
    • Medical conditions
    • Hormonal imbalances
    • Stress
    • Aging
    • Mental health conditions

    The good news is that there are different ways you can support your libido, and one of them is with Maca! This root has been used for centuries to support fertility and sex drive, and now there is even research to back it up. Research has shown that Maca helps to keep estrogen and progesterone levels stable, which improves sexual health for females. Maca has even been shown to benefit men who have low libido or sexual desire. 

    Maca can support stress levels in the body

    Stress is a feeling too many of us are familiar with in the world we live in today. Between tight deadlines, balancing busy schedules, and increasing demands, many of us feel bogged down. The good news is that Maca can actually help to support these daunting stress levels due to its adaptogenic nature. Adaptogens, such as Maca, balance the body’s HPA axis which is responsible for the central nervous system and how we respond to stress. Stress causes cortisol levels to go up, Maca can work to balance things out and keep levels from rising. 

    Maca increases energy

    When it comes to our energy levels, sometimes we need all the help we can get. The powerful benefits of Maca have been shown to impact energy levels and enhance mood. While there needs to be more studies done on the connection between Maca and energy levels, one study in particular found that participants who took 3 grams of Maca for 12 weeks reported more of an energy boost than those who didn’t consume the Maca powder. 

    Maca can reduce blood pressure

    Healthy blood pressure levels is a key aspects to good health. The higher your blood pressure, the higher risk you have in experiencing health issues. All of the body’s organs including the brain and heart receive nutrients and oxygen through blood flow. When it comes to Maca and blood pressure, there have been multiple studies showing that people who consume Maca more regularly tend to have lower blood pressure than people who don’t. Before getting off any blood pressure medication or adding Maca to your routine alongside medications, we always recommend consulting with a healthcare professional. 

    When it comes to the powerful properties of Maca, the list is extensive. What’s amazing is that Maca is now more accessible than ever before! At NutraChamps, we offer two different kinds of Maca for optimal wellness. You can choose from our Maca capsules or our Maca powder, which can be added to smoothies, coffee, or even baked goods. Just like any other supplement, Maca is not a bandaid solution or an overnight fix. Alongside taking Maca, we always recommend eating a nourishing diet, moving your body, taking care of your mental health, and being mindful of your daily choices!

  • Seven Simple Ways to Get More Fiber In Your Diet!

    Seven Simple Ways to Get More Fiber In Your Diet!

    Let’s talk about bowel movements – A topic that isn’t so sexy to discuss but is very necessary for the quality of our lives. What many people do not realize is that our stool actually gives us indication into the state of our health. Bowel movements are one of the main ways in which waste gets eliminated from the body, specifically through the colon. When it comes to a “normal” frequency for bowel movements, a number doesn’t quite exist because everyone’s normal can look different. One thing is for certain though, constipation is far too common in the United States. While there are multiple reasons as to why a person may be struggling with constipation, one of the most common is that they’re lacking enough fiber in their diet.

    Men and women require 25 to 38 grams of fiber daily, but most Americans are only getting about 16 to 17 grams on average!

    This didn’t used to be as much of an issue as it is now since our ancestors would snack on a lot more fruits, veggies, nuts, beans, and seeds. In present day, many of these fiborous foods have been replaced with an ultra-process diet instead. 

    This is a definite health concern since a low fiber diet can be linked to different ailments such as IBS, heart disease, and even some cancers. The good news is that there are a variety of ways to improve the amount of fiber you intake! Not only will you start to feel better but it can even improve the health of your skin and help you to lose weight. 

    If you want to know about some of the best ways you can get more fiber in your diet and benefit your overall health, keep on reading! 

    1. Eat more fruits!

    Starting off the list strong we had to mention the importance of eating enough fruits. Many fruits contain plenty of fiber among other beneficial compounds our bodies need such as minerals, vitamins, and antioxidants. Also known as nature’s candy, there are such a wide variety of fruits that help keep things going in the digestive system. Although all fruits are a good source of fiber, there are some that have even more than the others.

    A few examples include:

    • Avocado: 9 grams per fruit
    • Raspberries: 8 grams per cup
    • Blackberries: 8 grams per cup
    • Pomegranate: 7 grams per cup of seeds
    • Kiwi: 5 grams per cup 

    A great way to ensure you’re getting a solid combination of fruits in a delicious way is by making a fruit salad! Just cut up some of your favorite fiber rich fruits and eat them all together. One of the best ways to start the day is with a nice bowl of some fresh fruit. You’ll feel hydrated, refreshed, and nourished after a good night’s sleep. Just make sure to have a protein source shortly afterwards for balance and to stay full!

    2. Popcorn

    Did you know that one of the ultimate movie night snacks actually happens to be high in fiber too? Just one serving of air popped popcorn contains 15 percent of the amount of fiber that people need per day. The great thing about popcorn is that it’s also a low calorie food, especially when you make your own homemade without the use of fats or oils. Eating popcorn can keep the bowel movements regular and can even prevent constipation from occurring. 

    One tip is to make sure that you drink enough water with high fiber sources like popcorn. Without the adequate amount of water alongside fiber it can turn it to gel and make it a lot harder to digest. This can make stool become too bulky and harder to pass. 

     3. Lentils

    Coming in at our third option for high fiber foods are lentils! This small but mighty plant-based legume is low in fat and packs a fibrous punch! Just one cup of lentils contains 15.6 grams of fiber! Another notable mention is that lentils are extremely nutritious and contain B vitamins, magnesium, zinc, and potassium. 

    There are different types of lentils that vary in size, color, and texture. Some of the varieties available include brown lentils, French lentils, Green, Yellow, Red, and beluga! Each of these varieties have distinct characteristics and keep you feeling satiated and full! 

    There are many great ways to enjoy lentils, you can add them into curries, soups, stews, salads, and bowls! 

    Here is a great resource for you to browse through if you want some interesting ways to use lentils: PickupLimes.

    4. Sweet potato

    Rich in orange and prominent in the antioxidant, beta carotene, sweet potatoes are an amazing option when it comes to getting enough fiber. They’re so versatile and can be eaten boiled, steamed, baked, and even fried. One cup of baked sweet potato with the skin provides 6.6 grams of fiber! 

    Sweet potatoes contain both soluble and insoluble fiber, both play an important role in a healthy digestive system as they’re necessary for different purposes. Soluble fiber dissolves in water to form a gel-like material, this can help to lower cholesterol and glucose levels. On the other hand, insoluble fiber works to speed the passage of stool through the intestines and adds bulk to it. 

    Not only are sweet potatoes this excellent source of fiber but they also contain many helpful vitamins and minerals which have been shown to directly benefit our vision, brain function, and the immune system!

    5. Whole grains

    Did you know that grains such as Bulgur, Quinoa, Whole Wheat, Brown Rice, Buckwheat, and Couscous are rich in nutrients and contain high levels of bran? Bran is the outer coating and shell of a grain which is very high in fiber! Whole grains also contain the endosperm and the germ which are the other two parts that make up the kernel alongside bran. All of these parts have their own unique benefits and provide important health benefits! 

    Not only will eating enough whole grains provide you with fantastic dietary fiber, but they also supply B vitamins, protein, magnesium, iron, phosphorus, and Vitamin E!

    6. Chia seeds

    Who would have thought that a seed so small could pack such a mighty punch? Chia seeds are an incredible option for supporting constipation as they contain insoluble fiber which helps to create bulky and soft stool. Around 2 1/2 tablespoons of chia seeds comes in at just around 10 grams of fiber! 

    Chia seeds contain the antioxidants quercetin and caffeic acid which support heart health and even inflammation in the body. Chia seeds are filling and can also be made into chia pudding and topped with nuts, seeds, berries, or any other topping of choice. This is amazing as a quick breakfast on the go and even a snack! 

    To make the base of a delicious chia pudding it really only takes three simple ingredients: a milk of choice, maple syrup or sweetener of choice, and the chia seeds themselves! 

    7. Flaxseed

    Flax has been cultivated and grown for thousands of years. In Asia, it even had a role in Ayurvedic medicine! The nutrients in flaxseed are phenomenal! This plant-based crop provides healthy fats, antioxidants, and of course, fiber. 

    Ground flaxseed is an easy way to add onto your fiber needs since it’s versatile and can be sprinkled onto oatmeal, salads, or even added in smoothies. 

    A great alternative to marine products, flax is one of the richest sources of plant-based omega 3. There are multiple benefits of omega 3’s including skin health and blood pressure control. 

    As recommended earlier, it’s always important to drink enough water when consuming flaxseed! 

    Getting enough fiber in your everyday diet doesn’t have to be complicated as there are so many readily available whole food options at our local grocery store! In order for our bodies and mind to thrive and feel best, what we consume is very important. By starting to slowly add more fruits, fiber packed vegetables, seeds, and whole grains into your diet you can start to see an improvement in your digestion and bowel movements! 

    If you’ve made it this far, we would love to know your feedback and which fiber source is your favortite! Let us know below!

  • How Important Are Green Vegetables, Really?

    How Important Are Green Vegetables, Really?

    When it comes to health advice from any professional, whether a nutritionist, dietician, or doctor, we all know that one of the things we’re told is that getting enough fruits and vegetables is very important. Many of the vitamins, minerals, and antioxidants our cells need to thrive come from plants in various colors, shapes, and forms. A recommendation from PubMed shows that consuming a diverse range of plant foods offers such a wide-range of benefits.

    Did you know that it is estimated that there are actually 400,000 different species of edible plants on Earth right now?

    We’ve all heard the phrase before, “eat your greens” but do we really know why? For the purpose of this article, we really wanted to hone in on a category of vegetables we think offer phenomenal and much needed healthy benefits, and that is green vegetables. Are green vegetables really that good for us? How much should we aim for? We’re going to do a deep dive on how important greens actually are and some of our favorite types to consume!

    Ready to enter the world of greens? Let’s go!

    What makes green vegetables so special?

    First and foremost, we need to talk about what makes green vegetables actually green in color. It is thanks to a special chemical found in plants and algae called chlorophyll! One of the most interesting facts about the pigment from chlorophyll is that it’s responsible for turning sunlight into energy for the plant. This process is called photosynthesis and it is necessary for all life on Earth. Without sunlight, water, chlorophyll, and carbon dioxide there would be no plants and without any plants, there would be no animals.

    Chlorophyll has antioxidant properties for humans too! When green vegetables are consumed regularly, especially in their raw state, it boosts the antioxidants present in the bloodstream and body. 

    That’s not all, green vegetables are packed with other incredible nutrients such as magnesium, phosphorus, calcium, zinc, copper, B vitamins, Vitamin A, Vitamin C, Vitamin E, and more! 

    So let’s get unpack raw vs cooked..

    Which one is the best way to consume green vegetables?

    At the end of the day, green vegetables will provide benefits to your body whether they’re cooked or not, and diversity in the diet with how you eat your veggies is important. 

    When it comes to consuming raw vegetables, a study from University of Oxford shows that consuming higher levels of raw vegetables is associated with lower cardiovascular disease risk.

    Take broccoli for example, although the texture can be tough to get used to raw, it actually contains sulforaphane which has phenomenal benefits like reducing inflammation, potential anti-cancer properties, supported heart health, and even anti-diabetic effects!

    On the other hand, spinach might be a better option to consume cooked because the body will actually absorb more of its calcium and iron in this way. 

    So now you might be wondering, where do I start with green vegetables? Which one’s are the best for my health?

    Since there are so many types of green vegetables available, we are going to share some of the most nutrient rich and readily available in North America for you to start consuming more of:

    8 Nutrient-Packed Green Vegetables 

    1. Kale 

    Coming in at the very top of our list is a superstar in the greens world, and for a good reason! Kale is absolutely packed with nutrients and low in calories, making it an excellent choice to incorporate into daily meals. A single cup of kale comes in at 20 calories yet contains Vitamin K, Vitamin C, Maganese, Vitamin A, Calcium, Riboflavin, Folate, Magnesium, Potassium, and Iron! It’s a huge source of antioxidants too! Kale is so easy to consume whether you choose to enjoy it as a lunchtime salad alongside some protein, fat, and complex carbs or even cooked as a side dish for dinner. 

    2. Microgreens

    Small but mighty, we knew that we had to add microgreens to our list in this stacked green vegetables lineup. There are many different kinds of microgreens out there, some of the most popular you might find at your local grocery store include: pea, broccoli, arugula, and radish microgreens! These vegetables are harvested after they have just sprouted and are usually only about 2-3 inches tall. Early research on these greens show that they’re even more nutrient packed than their full-grown counterparts. Some people wonder how they can incorporate microgreens into their daily diet, and there are actually plenty of ways! Microgreens can be used in a sandwich, mixed into salad, as a topping on soup, or even stuffed into wraps. 

    3. Asparagus

    Dating back more than 2000 years ago, asparagus is a nutritional powerhouse that was largely cultivated in Europe and brought to North America by early colonists. Although asparagus contains some sulferic compounds which results in a distinct urine scent, their health benefits and taste make it absolutely worth consuming. Not only does asparagus contain a good deal of vitamins such as A, C, E, and K but it also contains minerals like copper, maganese, potassium, and selenium. It just so happens that sulfur rich foods in general contribute positively to our DNA and protect the cells from a wide range of diseases. 

    4. Spinach

    Earlier in this article we briefly touched upon some of fantastic benefits of spinach, but there are even more where that came from! Spinach is a leafy green that is so easy to integrate into so many different things. You can add spinach to smoothies, omelettes, soups, salads, and so much more. One of the star benefits of spinach is the fact that it is high in fibre and water which can help with digestion and bowel movements. It also hosts a compound called lutein which is well-known to protect against eye related diseases and aging. 

    5. Celery

    Crunchy, fibrous, and often dipped into ranch or hummus this vegetable is nutrient rich and low in calories making it a wonderful and beneficial snacking choice! In the past decade or so, juicing celery has become quite a popular way to pack a bunch of vitamins into your day first thing.

    Some of the key minerals and vitamins found in celery include:

    • Potassium: This mineral is critical for many bodily functions. It impacts our nerve signals, muscle function, balancing of fluids, and so much more!
    • Vitamin A: Essential for immune system, vision, reproduction, growth, and development.  
    • Vitamin K: Did you know that this Vitamin is responsible for the circulation of calcium throughout the body? It even helps to reduce menstrual pain. 
    • Vitamin C: One of the most important vitamins to support the body in the healing process.

    6. Herbs

    There’s nothing quite like the aromatic smell of fresh herbs! They’re vibrant, add amazing flavor to food, and contain so many beneficial properties. While almost every single herb has it’s own amazing benefits we’re going to dive into some of the best for the body! 

    • Parsley: Considered a bitter herb, parsley helps stimulate the release of bile and helps detox the liver. It also contains quite a large amount of Vitamin K which is fantastic for bone health! Parsley has also been shown to reduce high blood pressure levels and bloating.
    • Cilantro: Although many people either love or hate the taste of cilantro, one thing is non-negotiable, it’s absolutely packed with incredible benefits. One of the amazing ways cilantro benefits the body is by helping to eliminate heavy metals such as mercury, lead, and aluminum which can get trapped in our tissues.
    • Peppermint: A soothing and refreshing herb that is used quite often around the world. You might mostly know peppermint as the herb that helps alleviate an upset stomach or digestion issues, but it’s also used to treat headaches, menstrural cramps, and even nausea.

    7. Broccoli

    Belonging to the cruciferous family, broccoli is one of the best vegetables in the bunch. Whether you eat it raw, roasted, steamed, or pureéd, this versatile veggie will offer you a host of benefits that your insides will love! Broccoli is high in fiber, Vitamin C, Potassium, and so much more! In fact, just a half cup of broccoli contains 84% of your recommended daily intake of Vitamin C. Even if you just decided to eat broccoli everyday as your main vegetable, you would be meeting most of your needs!

    8. Beet Greens

    Often overlooked and drastically underrated, beet greens are an exceptional source of vitamins, minerals, and nutrients! When buying beets, many might think that the greens attached to the root are inedible, but this is far from true! One of the best benefits beet greens are famously known for is being high in nitrates. The body converts nitrates into nitric oxide which in turn impacts blood flow and blood pressure. This works to benefit cardiovascular health! Beet greens also benefit the immune system, support eye health, strengthen bones, and support healthy skin. 

    A convenient way to get more greens

    Let’s face it, as much as we would like to, sometimes there is just not enough time in the day or week to get enough green vegetables. Between the washing, prepping, and cooking – eating healthy does take time, and sometimes it’s time we don’t have! One simple, convenient way to get your daily greens is by using NutraChamps super greens powder! Our super greens blend contains over 40+ antioxidant rich superfoods and quite the stack of greens. Our greens blend contains vegetables such as Organic Spinach, Organic Spirulina, Organic Kale, Organic Green Cabbage, Organic Chlorella, and so much more! 

    It’s easy to mix into a smoothie, water, or juice and you can take it with you on the go!

    When we were told to eat our vegetables growing up by our parents at the dinner table, they were right. Vegetables provide our body with the nutrients we need to protect our organs, immune system, brain health, skin health, and so much more. Neglecting this part of your diet will definitely have a direct impact on the way you feel and the health of your cells. Whether you’re a fan of cooking your veggies or you’d rather taken them in powder form, there are multiple ways to enjoy the host of benefits that plants have to offer. 

    We’d love to know, whats your favorite vegetable? Let us know in our comments!

  • 5 Ways to Keep Your Kidneys Healthy

    5 Ways to Keep Your Kidneys Healthy

    Growing fully to a size of about a fist, our kidneys play a vital role in our body. These two bean-shaped organs are located under the rib cage on each side of the spine. Their main job is to act as a filtration system and remove waste products from the body. Our kidneys also regulate hormones, maintain our body fluid at the correct levels for optimal function, and control body chemistry regulating the amount of salt, water, and other chemicals moving around. A pillar of good health is having well-functioning kidneys, so it’s important to take care of them in the best ways that you can.

    In this blog post we’re going to cover 5 natural ways you can keep your kidneys healthy and strong.

    Staying hydrated

    Did you know that we’re made up of about 70% water and almost every part of our body needs it to function properly? Drinking enough water and staying properly hydrated is important for the kidneys because it helps to remove waste in the blood and helps water flow more freely around your body and towards the kidneys. Make sure to drink at least 2 liters of water per day and even more than that if you’re very active or out in the sun and sweating.

    Eat nourishing foods

    It’s no surprise that what we eat on a daily basis plays a vital role in our overall health and how we feel. When it comes to kidney health, this is no exception to the rule. Eating a well balanced diet, especially full of fresh fruits and vegetables is a great way to protect your kidneys. Fruits and vegetables not only contain a plethora of antioxidants, micronutrients, vitamins, and minerals, but they’re also an important source of hydration for the body. One of the best ways to ensure that you’re eating a balanced variety of fruits and vegetables is to buy them in a bunch of different colours! These colours are not only fun to admire, but they all serve a unique purpose with the incredible benefits they provide. Since on the topic of nourishing foods, in order to protect your kidneys and other organs it’s a good idea to stay away from processed foods. 

    Exercise regularly

    We hear it everywhere now, exercising is a huge pillar in bettering our health, when it comes to protecting the kidneys it’s essential too! One of the ways a lack of exercise can impact the kidneys in a negative way is from weight gain. As weight goes up, so does the stress on your kidneys. Not only is this a reason to exercise more, but movement also plays an important role in blood circulation and delivering oxygen to all of the organs. Whether you’re a fan of walking, biking, sprinting, cycling, or swimming just make sure to work out your body for at least 150 minutes every week. 

    Be mindful of recreational habits

    Don’t mistake short term satisfaction for potential long-term consequences when it comes to health and the body. Although it might seem fun to take up habits like smoking and drinking, more and more research is emerging about the many negative impacts they have on the body. It’s no surprise that some of these bad habits can also compromise optimal functioning of your kidneys. It can be tough when you’re tempted by external factors and peers, but just remember that nothing is more important that your health!

    Taking NutraChamps Kidney Cleanse Supplement

    Sometimes a gentle cleanse is necessary to help your body get rid of what is no longer serving you. At NutraChamps, we created a gentle kidney cleanse formula which includes a 22 ingredient blend of nature’s most powerful antioxidants, herbs, and fruits. Our kidneys work hard everyday to remove excess fluids and waste from the body through our urine. Sometimes they could use a little extra love and attention to operate at their potential. Whether you’re looking to support gallbladder health, the urinary tract, or flush away impurities, this formula does the job. This product is new and if you want to learn more about the incredible ingredients and benefits, you can check it out by clicking over here.

    Overall, when it comes to taking care of your kidney health it’s really just about getting back to the basics! Life is all about balance, when you take care of your body it will do it’s best to take care of you too. Kidneys are such a vital organ and work in unison with the rest of the body and by following these simple tips, you can keep everything running and moving smoothly within!

  • Unleash Your Brain’s Potential: The Miraculous Power of Omega-3s for Brain and Mental Health

    In our fast-paced world, where multitasking has become the norm, maintaining optimal brain health and mental well-being is paramount. We all desire sharp focus, enhanced cognitive abilities, and a resilient mind capable of tackling life’s challenges head-on. While there is no magic pill for a supercharged brain, there is a natural wonder that can significantly boost brain function and promote mental health: Omega-3 fatty acids. Let’s dive into the extraordinary benefits these essential nutrients offer and discover how NutraChamps’ Omega-3 fish oil capsules can unlock your brain’s potential.

    The Marvels of Omega-3s for Brain Health: Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are crucial components of brain cell membranes. These fats play a pivotal role in optimizing brain structure and function. Research has shown that a diet rich in Omega-3s supports the growth and development of the brain, and may even enhance cognitive abilities.

    1. Cognitive Boost: Numerous studies have highlighted the positive impact of Omega-3s on cognitive function. Regular intake of these fatty acids has been linked to improved memory, attention, and problem-solving skills. By nourishing the brain cells, Omega-3s facilitate efficient communication between neurons, which promotes optimal cognitive performance.

    2. Mood and Mental Well-being: Omega-3s also exert a profound influence on mental health. They are involved in the production of neurotransmitters, the chemical messengers that regulate mood and emotions. Studies have shown that individuals consuming sufficient amounts of Omega-3s experience a reduced risk of developing depression, anxiety, and other mental disorders.

    3. Neuroprotection and Longevity: As we age, the brain becomes more vulnerable to oxidative stress and inflammation, leading to cognitive decline and an increased risk of neurodegenerative diseases like Alzheimer’s. Omega-3s act as potent antioxidants and anti-inflammatory agents, shielding the brain from damage and supporting its longevity. Their neuroprotective properties may help maintain cognitive sharpness and reduce the risk of age-related mental decline.

    4. Brain Development and Learning Abilities: Omega-3s are critical during early development, as they are vital for brain growth and maturation. Pregnant women who consume Omega-3s provide their unborn babies with a rich supply of these essential fatty acids, which helps shape their brain structure and enhances their learning abilities later in life. Breastfeeding mothers who consume Omega-3s also pass on these benefits to their infants, supporting their cognitive development.

    NutraChamps: Your Brain’s Best Friend: To reap the remarkable benefits of Omega-3s, NutraChamps offers a top-quality solution: Omega-3 fish oil capsules. Crafted with the purest and highest-quality ingredients, NutraChamps’ Omega-3 capsules deliver the optimal dosage of DHA and EPA to nourish your brain and promote mental well-being. With these easy-to-swallow capsules, you can effortlessly incorporate the power of Omega-3s into your daily routine and embark on a journey towards a sharper, healthier mind.

    The wonders of Omega-3s for brain health and mental well-being are truly awe-inspiring. From improving cognitive function and boosting mood to protecting against age-related decline and supporting brain development, these essential fatty acids offer a multitude of benefits. By incorporating NutraChamps’ Omega-3 fish oil capsules into your lifestyle, you can unlock your brain’s full potential and enjoy the incredible rewards of a sharper, healthier mind. So, take charge of your brain health today and embark on a transformative journey towards optimal cognitive function and mental well-being!

    Sources:

    1. Fontani, G., et al. (2005). Cognitive and physiological effects of Omega-3 polyunsaturated fatty acid supplementation in healthy subjects. European Journal of Clinical Investigation, 35(11), 691-699.
    2. Grosso, G., et al. (2014). Role of Omega-3 fatty acids in the treatment of depressive disorders: A comprehensive meta-analysis of randomized clinical trials. PLoS One, 9(5), e96905.
    3. Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions, 45(5), 1105-1115.
    4. Helland, I. B., et al. (2003). Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children’s IQ at 4 years of age. Pediatrics, 111(1), e39-e44.