Diet Guides

How to Eat Better: 5 Healthy Habits to Start Today

With the coronavirus pandemic forcing us to cancel our social gatherings and office lunches, you might have found yourself confined to your home for a long time. That might have given you time to look at your eating habits and decide you could use some changes there.

Forget crash or fad diets—learning how to eat better doesn’t have to include making life changes that are so drastic you’ll never be able to stick to them! 

So, let’s discover the healthy habits to start adapting today!

1. Healthy Habits to Start: Nutrient-Rich Diet

If you’re looking to improve your diet and eat healthier, there are a few key habits you can start today.

Aim to eat more healthy foods and less processed foods. This means eating the best food like fruits, vegetables, and whole grains, and less fast food, processed snacks, and sugary drinks.

Also, include healthy fats in your diet, such as those found in olive oil, avocados, and nuts. Healthy fats and protein help improve your cholesterol levels and can also help you feel fuller longer.

2. Limit Refined Sugars and Processed Foods Intake

One simple way to start eating better today is to limit your intake of refined sugars and processed foods. Processed foods are often high in unhealthy additives, preservatives, and sugar. They can also be lacking in important nutrients like fiber, protein, and healthy fats.

Instead, focus on eating more whole, unprocessed foods. The best food will help you feel fuller and more satisfied while providing your body with the nutrients it needs to function properly.

Consider hiring a personal chef to help you determine the best healthy foods for your diet. You can visit this webpage for a guide to finding a good personal chef.

3. Stay Hydrated

When it comes to healthy living, one of the best things you can do is to start your day by drinking a large glass of water.

Not only will this help to wake you up and get your metabolism going, but it will also help to flush out your system and keep you hydrated throughout the day.

4. Get Active

If you’re looking to improve your diet and eat healthier, don’t forget to move your body and get active each day. Just a 30-minute walk can make a big difference in your health. 

Just a 30-minute walk can make a big difference in your health. Other great ways to get active include biking, swimming, and playing tennis. Just find something you enjoy and stick with it!

5. Practice Stress-Management Techniques

Stress can have a negative impact on your physical and mental health, so it’s important to find ways to manage it. Some stress management techniques include deep breathing, relaxation exercises, and positive thinking.

You can also try to avoid stressful situations and take time for yourself to relax and recharge. When you start to feel overwhelmed, these techniques can help you manage your stress and improve healthy living.

Eat Better, Live Better

If you’re looking to eat healthier, get these five healthy habits to start. As you make these changes, you’ll notice a difference in how you feel, both physically and mentally. If you don’t have the time to prepare these on your own, consider hiring a personal chef.

So make the commitment to yourself and your health today, and start eating better!

Interested in learning more about improving your lifestyle? Check out our blogs for more tips and tricks.

Joe Jedlowski Shares How His Diet Impacts His Business Performance

joe jedlowski on healthy diet

Everyone wants to be that employee crunching all the numbers and getting better pay because of efficiency. Likewise, every business wants to attract more customers, make more profit, and continue to expand. 

There are different factors for people’s success, but we are interested in how a person’s diet can improve their performance. The food we eat works in our bodies like gas in a gasoline engine. It is the fuel that keeps our body moving. While many people just eat to quench their hunger, what you eat could be significant in getting the results you desire.

We spoke to a business expert, Joe Jedlowski, Chief Executive Officer and Chairman of Distinctive Living, on his opinion on business issues and the role of his diet in his business performance. 

Here is what Joe Jedlowski, who has led the boards of different organizations in the US, had to tell us.

How do you measure your business success?

For most people, business success is measured in profit. For me, it’s a lot more than that. 

Joe Jedlowski: I judge whether a particular period in business was successful by how much we could stay aligned with our business values. For example, at Distinctive Living, we value inclusion and diversity. So, a critical success indicator is when we see that our staffs and residents have the best possible environment.

Of course, profit is an essential indicator of business success, but it also includes our business culture, relationship with our customers, staff, society, and more.

What are the factors that influence your performance in business?

Joe Jedlowski: I would classify them into two: personal factors and external factors. For the personal factors, my diet, environment, and ability to adapt to changes. On external factors, it’s mostly the people I have to work with. 

Whenever I have a task to complete, I do my best to influence all these factors to work perfectly. So far, it has worked for me. As a business executive, I can’t be giving excuses; I have to make things work. 

Do you think a person’s diet affects their business performance?

Joe Jedlowski: Yes, definitely. Initially, I did not take my diet seriously at all until I got advice from a professional. Since then, I have carefully managed my diet to keep me performing optimally.

From your personal experience as an executive, has your diet ever affected your business performance?

Joe Jedlowski: There was a time when I used to take high-fat meals daily for lunch. Those times, I always saw a decline in my productivity after the lunch break. Since I started being more intentional about planning my diet right, I haven’t experienced that. 

Now, I’m able to stay more active through my working hours and get more stuff done. Honestly, the difference is not always so noticeable. When I consider how I work now against before, I know there has been a change.

What diet would you recommend to a person looking to improve his business performance?

Joe Jedlowski: You should see a professional, but here is a general guide I frequently share. As a basic rule, you should never skip breakfast. It would help if you got your brain ready for the day by eating in the morning. 

Also, if you are like the old me and you snack on high-fat meals at lunch break every day, you need to stop. Get some healthy snacks to chew on before lunch break to sustain your energy. 

At lunch breaks, eat something healthy too, not some cheap high-fat snack. And remember to stay hydrated throughout the day.

Connect with Joe Jedlowski on social media!

4 Tips For Healthy Eating For Seniors

Making healthy dietary choices can make a positive impact on your life regardless of your age. However, as you get older, it’s more important than ever that you nourish your body with plenty of healthy meals. For one, your metabolism starts to get more sluggish as you age, and as such, you may hang on to calories more than you did in your younger years. 

The foods you eat can also have an enormous impact on your brain health. So, the more you can feed your brain full of plenty of healthful choices, the more your body will thank you for it. Here are some of the best tips for senior citizens when it comes to making healthy food choices. 

Plan Ahead 

One of the most common reasons for making less than healthy choices in the kitchen is being in a rush. However, if you do just a little bit of planning, and think ahead when it comes to what you’re eating, then you can avoid eating unhealthy choices out of pure convenience. Before you go shopping, try to create a menu. If you have a menu in mind, then you have more foresight and intention with your food choices. If you’re really feeling motivated, you could batch prepare your meals. Many people find great success cooking everything they plan on eating for the week on a Sunday, and either storing it in the fridge or freezer to be consumed later. 

Drink Plenty of Water 

One of the most practical and straightforward ways to stay healthy is to drink plenty of water. When you drink water, you keep your body hydrated, which is particularly important during the warmer months of the year. Water also helps you to regulate your appetite. In many cases, we’re convinced that we’re hungry, when in fact our bodies are actually telling us we need hydration. Try to keep a glass of water near to you throughout the day, and sip as needed. 

Eat a Variety of Vegetables and Meats 

While it’s ok to eat some carbohydrates in your diet, the main focus of a healthy diet should be a wide variety of meats and vegetables. Rather than eating one type of vegetable every day, or one type of meat every day, a varied diet is the best way to go. 

Go Easy on Salt 

Believe it or not, even though you think your food needs to be salted, chances are it doesn’t. As we get older, our sensitivity to salt increases. Unfortunately, at the same time, our ability to taste salt also decreases. The problem with too much salt is that it can increase your blood pressure, which in turn can lead to serious issues like heart disease. Keep your sodium levels down as much as possible, and if you feel like your food lacks flavor, don’t automatically assume that it needs salt. There is a whole world of spices out there that don’t have sodium!

Top Ways to Consume CBD For Better Health

There’s no running away from the fact that CBD, which stands for cannabidiol, is an organic compound with incredible health benefits for the body. Today, there is enough scientific evidence, which proves that it can help in curtailing various health issues such as anxiety, stress and epilepsy. The only myth that continues to hound everyone is, it is associated with causing sedation. However, the truth be told, CBD is quite the contrary and can help in improving the quality of your life. However, still many people aren’t still in the affirmative when it comes to smoking CBD as a joint. 

This is enough reason why many people shy away from consuming CBD in various forms. The good news is, CBD can be consumed in a plethora of ways. No wonder, ingestion, inhalation and topical application are great options for anyone who wants to make the most out of this compound. Here’s how CBD is being consumed globally:

  • Inhalation

No wonder, inhaling CBD is one of the easiest ways to make the most out of this compound. After all, when you inhale CBD, it quickly gets dissolved in the bloodstream and your lungs. If you want to smoke a CBD concentrate, you can do it through the water pipe. All you have to do is, use a nail of the oil rig where CBD concentrate is placed. Or, you can also use the CBD pain roll on to make the most out of it. However, if you consume too much CBD using this method, you might inhale THC  as well. 

The biggest benefit of inhaling CBD is, it allows you to intake the highest concentration of this compound. Furthermore, since it has a fast delivery system, you can rest assured about enjoying this compound without any reservations. 

  • Topical Application

If you are repulsed from inhaling this compound, you can use CBD infused topical products. If you don’t know, topical means using CBD  in the form of ointments, creams, or CBD balms on your skin. This method is highly beneficial for skin conditions, muscles and even migraines. All you have to do is, apply the balm on the areas of the body that are aching. 

Secondly, if you have severe migraine issues, applying CBD infused creams on the skin will provide a soothing effect in the long run. Because topicals are easy to use, you can rest assured about not having to go through a manual. 

  • Ingestion

Edibles have become popular globally and people are having fun with them. All you do is add CBD to your food and can enjoy its taste. CBD in the form of lollipops and gummies are the best options to consume this compound. The biggest benefit of consuming gummies is, they keep you discreet. Especially if you have reservations about consuming this compound in public, you can always try the CBD gummies. 

For your information, the gummies are infused with a very little quantity of this compound, so you can rest assured about consuming it. However, you better check with a doctor to know about the right dosage for yourself. 

  • Sublingual

You can also purchase CBD tinctures since they are cheap and won’t drill a hole in your pocket. If you want to use it sublingually, you have to drop a few drops of tinctures on your tongue and hold them for some time. Experts recommend people hold their mouth for around 30 seconds before swallowing. Because this is also chanted as a discreet method, it will help in keeping you relaxed and calm. So you can also keep them in your bag without having to worry about anything. 

5 Food Ideas to Promote Good Orthopedic Health

With all of the advancements in healthcare, there is still a great deal of misunderstanding about what it means to be healthy. The average person’s diet does not always provide them with everything they need to stay strong and avoid chronic illnesses. The human body is a complex machine, and it requires the proper fuel to function. For this reason, orthopedic doctors recommend that their patients adopt good habits in their lives early on. One way you can do this is by making sure you are eating the right foods! 

1. Green Leafy Vegetables

Vegetables are one of the best foods to keep your muscles and bones healthy. The leafy green vegetables are rich in vitamins A, C, K, and B. They also contain calcium which promotes strong bones and teeth, as well as magnesium which helps with moods. This class of food is composed of Broccoli, brussels sprouts, spinach, romaine lettuce, kale, bok choy, and collard greens.

2. Fish

Fish contains Omega-three fatty acids that are good for inflammation and pain relief. They also include Vitamin D, which is required by the body to absorb calcium from foods you eat. Fish with high mercury levels should be avoided because this toxin can affect your nervous system if consumed in large amounts. Good choices include salmon, mackerel, herring, sardines, and trout.

3. Meat-free foods

To have healthy bones and muscles, it is also good to add soy products to your diet. These include tofu, tempeh, and seitan which are all made from soybeans. Soybeans contain a high amount of protein which helps build muscles and bones as well as iron to help red blood cells carry oxygen throughout the body. Other meat-free options that promote healthy muscles and joints include lentils, black beans, kidney beans, peas, and quinoa. Try switching out one or two meals per week with these alternatives for an easy way to boost orthopedic health.

4. Fruits

Fruits are packed with Vitamin C and magnesium, which help the body absorb calcium. Berries like strawberries, blackberries, blueberries, and cranberries contain antioxidants that help to repair damaged cells throughout your body. Some fruits like oranges have high levels of citric acid that can be good for people suffering from Rheumatoid Arthritis because it makes it harder for the body to absorb calcium. Fruit juice is not a great choice because most store-bought juices contain too much sugar and also lack fiber which is essential in keeping you healthy.

5. Dairy Products

Your bones and muscles need Vitamin D to stay healthy, and dairy products are one of the best sources. You should try to consume low-fat or non-fat milk instead of whole milk because it has less saturated fat that can damage your heart over time. Dairy products like yogurt and low-fat cheese are also rich in Vitamin D as well as calcium.
By including these foods in your diet, you can ensure that your body is getting the proper nutrients it needs to function properly and avoid future health issues. Orthopedic doctors recommend consuming a balanced diet rich in fruits, vegetables, grains, dairy, and meat-free products at least three times per day, every single day of the week!

8 Foods to Help Fuel You for a Boxing Workout

The day of a boxing workout is finally here! You’ve been training for months, and you can barely contain your excitement. But how do you fuel up before the big event? The answer to that question depends on what type of diet you follow. We have eight foods that will help provide the energy needed to power through a boxing session, whether intense cardio or high-intensity weightlifting.

1) Bananas

Bananas are rich in potassium, an essential nutrient for maintaining muscular endurance. They also have moderate levels of carbohydrates that will help fuel your workout and replenish glycogen stores after you’re finished exercising. Look to eat bananas before boxing sessions lasting less than 60 minutes. If the session is longer, pair them with Yogurt or almond butter for an even more substantial snack.

2) Oatmeal

Oats are loaded with complex carbohydrates, which take longer for your body to break down. These slow-digesting carbs will provide long-lasting energy that can be used during a boxing session of any length. You want these carb sources to have low glycemic indexes so they won’t spike blood sugar levels and leave you feeling tired and sluggish.

3) Brown Rice

Like oats, brown rice is a complex carbohydrate. It’s also rich in B vitamins and fiber to help keep you feeling full until your next meal. Just one serving of brown rice can provide the body with enough fuel for an hour-long boxing workout. Pair it with lean protein sources like fish or chicken breast to maximize your workout performance.

4) Greek Yogurt

Greek Yogurt is the perfect pre-workout meal because it provides both protein and carbs in one convenient snack. The body needs to break down carbohydrates into glucose to provide you with energy during a boxing session. When paired with protein like that found in Greek yogurt (17 grams per cup), your body can efficiently use this stored energy.

5) Berries

Berries are full of antioxidants and phytonutrients that will help your body recover after a boxing workout. Research shows blueberries also have powerful anti-inflammatory effects, which can speed up the recovery process. This is vital because inflammation from strenuous exercise causes muscle soreness, so you don’t want to slow down this process with a poor diet.

6) Fish

Fish is full of omega-three fatty acids, which help fight inflammation and speed up recovery after a boxing workout. Salmon, in particular, has been found to have the highest levels of these healthy fats. When choosing seafood for your post-workout meal, go with wild varieties over farmed fish so you can get the most nutrients from your meal.

7) Eggs

Eggs are a great source of protein and healthy fats. They’re also one of the most easily digestible forms of protein, meaning your body can get to work breaking them down quickly after an intense boxing workout. Whip up scrambled eggs with veggies like spinach or kale for a filling meal that will keep you satisfied until dinner.

8) Sweet Potatoes

Sweet potatoes are a good source of complex carbs and fiber. They also have a low glycemic index, which means your blood sugar won’t spike after eating them. As with most fruits or vegetables that provide carbohydrates for energy, sweet potatoes pair nicely with lean protein sources like chicken breast to maximize workout performance.

In conclusion, when choosing the right foods before a boxing workout, look for complex carbohydrates and lean protein sources. Also, make sure to eat slowly so you can feel full longer to power through your cardio or weightlifting routine.

A Guide to Which Foods to Eat and Which to Avoid Before Snorkeling

The prospect of going snorkeling may have your stomach turning a few flips. Right now, you’re likely excited about being able to see what the world is like underwater. You may also be dealing with a few jitters about doing something completely new. Thinking about what you should eat before your dive is a great way to prep for an adventurous trip, and knowing what to enjoy and which foods to avoid helps you to keep up your energy while avoiding any unwelcome surprises.

Eat Starchy Foods to Calm a Nervous Stomach.

That nervous churning in your stomach could be causing your body to produce too much acid. Starchy foods help to absorb those acids and restore your digestive processes to normal. Depending upon the time of day, you might enjoy a piece of toast or mildly flavored oatmeal. If it is lunchtime, then consider eating a sandwich or baked potato. Just avoid loading them up with too many fatty toppings.

Avoid Eating a Heavy Meal Just Before You Go.

Most advanced divers warn beginners who are taking their first snorkeling class to eat a light snack before their scheduled trip beneath the sea. If possible, eat your big meal an hour or two before you go snorkeling so that your body has time to digest it without you getting too hungry as you swim. A protein bar, avocado toast, or a handful of granola can give you energy without bogging your body down. Once you finish your dive, you can feel free to go all out with a rewarding meal that refuels your body’s energy.

Skip Spicy and Greasy Foods.

Spicy and greasy foods can quickly send your digestive system into overdrive. The last thing you want to feel once you are all suited up is those rumbles that signal a trip to the bathroom is imminent. You can always enjoy that curry or greasy hamburger on another day. If you are craving a little fat, then a mix of nuts could help curb your appetite. You might also use some fresh herbs to infuse your meal with more flavor.

Watch Out for Healthy Foods That Irritate Your Stomach.

At first glance, some foods might seem healthy and ideal for snorkeling when they are actually bad for your stomach. Broccoli, cauliflower, and other cruciferous vegetables can fill your stomach up with gas and cause uncomfortable bloating. You’ll also want to opt out of eating any acidic fruits such as oranges or grapefruit if you’ve already got a nervous stomach.

Eat for Energy.

Bananas are a great non-irritating fruit that will fill you up and give you the energy to make it through your dive. You can even add a small dollop of nut butter for an extra bit of protein without taking in too much fat. Apples are another great option for eating a quick snack before your trip. Like bananas, they won’t send your stomach into fits and they provide enough carbs to give you energy for a while.

Snorkeling is a great way to get into watersports, and you can bet that it will lead to many grand adventures. Once you find the perfect types of food to eat before you go, you’ll want to make eating them a regular part of prepping for each new trip. Staying on top of your nutritional needs helps you to fuel your body for longer and deeper dives.

What To Eat While Starting Your Intermittent Fasting

If you’re about to start intermittent fasting, then there are a few things you need to know. Intermittent fasting is not a diet, it’s a way of eating, or we can say an eating pattern. Intermittent fasting has become increasingly popular for the past few years in the fitness industry. The common mistake people make while intermittent fasting is eating anything they want. Stay away from junk food, refined foods, fried foods, and high carb sugary drinks. It is best to stick to healthy foods while fasting.

Best Food for Your Intermittent Fasting 

1. Start with Water

Not surprising. Water helps in losing weight by flushing out all the toxins from our bodies and improving our metabolism. So, don’t miss out on the water. Instead of drinking sugary drinks or juices, go for water. Well, there is no standard on how much water an individual should drink. It depends on various factors. But during your fasting period, have as much water as possible so that the body can metabolize the stored fat. You can also use an electric kettle online to intake warm water. It is most effective against fat loss. 

2. Beans and Legumes

Beans and legumes have several health benefits. It is a wonderful source of proteins. You can enjoy chickpea, black peas, fava beans, cannellini, pinto beans, and many more. Moreover, these are great for your weight loss. Don’t forget to add other sources of proteins to your diet. Relying on beans as your only source of protein doesn’t seem to be a good idea.

3. Must have Seafood 

Eating fish can help you lose weight. But make sure to pick out the right kind. Halibut, oysters, scallops, pacific cod, salmon, tuna are significant sources of healthy protein. You can try out simple, delicious ways to make fish that would maximize the nutrients. During the intermittent fasting period, you can also try recipes that require minimum oil.  

4. Go with Whole Grains

Eating whole grains as part of a healthy diet can do wonders for your weight loss goals. You can include Oats, Kamut, barley, quinoa, and wild rice in your diet. Make sure not to overindulge in whole grains. Portions equally play an essential role while losing weight. Partially grind it with the best mixer grinder in India if you have difficulty eating whole grains. 

5. A Touch of Fruits and Berries

Lose those extra pounds with fruits and berries. As fruits and berries are high in fibers and low in calories, they would help you lose weight within no time. Grapefruit, apples, berries, stone fruits, rhubarb, passion fruits, kiwi, oranges, watermelons, avocado are excellent sources of antioxidants and proteins promoting weight loss. You can also try out light and refreshing fruit recipes.

Wrapping Up

Track down your progress. That’s how you reach your goals. See which method works the best for you. Choosing the right plan is crucial. Don’t jump into intermittent fasting without consulting your nutritionist. We advise you not to overdo it. Have your meals on time, and stay healthy.

7 Benefits of Almond Butter You Should Know

So you’re trying to find new ways to eat your favorite foods. You love your peanut butter and jelly sandwiches, but it’s time to throw in a new twist.

There are lots of ways to experiment with new flavors, and one that is definitely worth trying is almond butter. Almonds seem to be at the core of every new food fad, including alternative kinds of milk and superfood snacks.

And it’s all for good reason. There are numerous benefits of almond butter that include keeping your skin glowing and helping reduce pain from inflammation.

Keep reading for more reasons why almond butter should be a part of your new favorite sandwich.

1. Metabolism Boost

If you’re familiar with macronutrients, also known as protein, carbohydrates, and fats, almonds are high in both protein and fat.

These nutrients increase your metabolism and sustain your energy release for longer periods of time. In other words, almond butter protein helps you power through that mid-afternoon slump during your workday.

It can also help you push through a long workout, as well as support your muscle recovery afterward. An almond butter and jelly sandwich makes for a power-filled snack on a long run or hike, too.

2. Cell Damage Repair

Almonds are also high in Vitamin E, which is known to be helpful in repairing cell damage. This damage could be caused by stress and other factors that can’t be combatted with other particles in the body.

Although you can get smaller doses of Vitamin E in other foods, almonds have significantly more available for the body to absorb.

Plus, cell repair can help reduce your risk of certain conditions, like diabetes and cancer.

3. Chronic Condition Management

Speaking of chronic conditions, it can be difficult to find foods that help relieve chronic pain or support your immune system in fighting that illness.

One of the nutritional benefits of almond butter is that it can help relieve some inflammation. It can also help neutralize stomach issues.

If you’re worried about developing a chronic illness, almond butter can lower your risk for some diseases that cause the above symptoms.

4. Gut Health

The way almond butter is able to help some kinds of stomach discomforts is through supporting your overall gut health. The almonds that you consume head down to your stomach and feed positive bacteria that live in your gut.

As much as you might wish they didn’t, gut pain and inflammation affect your routine and mood every day. When your gut health is high, it can also improve your mood and strengthen your immune system.

5. Skin Care Benefits

Not only do almonds support your health on the inside, but they also benefit the outside.

There are studies that show how almonds can improve the stretch and appearance of your skin. It is one of the foods known for its anti-aging properties.

This is all due to a slew of beneficial nutrients in almond butter, including zinc, Vitamin D, and copper.

If you’re deficient in too many of these vitamins and minerals, your hair and skin can lose their pigment and appear more dull and tired.

6. Improves Bone Health

You’ve heard since you were a little kid that calcium was a key ingredient to keeping your bones strong. As you get older, it becomes even more important.

Calcium can prevent bone damage as you age.

However, when calcium is not absorbed properly, it does not have the same benefits. A lack of calcium can make your bones more susceptible to osteoporosis and other calcium deficiency conditions.

Magnesium can support calcium absorption, and ensure that you keep all that helpful calcium that’s in your body. Thankfully, included in almond butter nutrition are quality levels of both calcium and magnesium.

7. Slows Brain Decay

To bring it all together, the cell damage repair and immune system boosting that almonds provide apply to your brain health, as well.

With omega-3 fatty acids and zinc, almond butter has the potential to fight off infections in your brain cells. These nutrients in conjunction with Vitamin E can preserve brain tissue and support your memory retention.

And while you’re feeding your brain these yummy micronutrients, you can also feed your heart with a delicious almond butter recipe. To check out the details, you can go right here.

Bonus: Good Cholesterol

Because there are too many benefits of almond butter to count, this is an extra perk to eating more almonds.

Almond butter is packed with monounsaturated fats. These fats help improve your cholesterol. When you keep your cholesterol levels in check, you also reduce your risk for heart disease.

In comparison, monounsaturated fats and polyunsaturated fats are considered to be healthier forms of fat. Another kind of fat, trans fat, does not provide as many benefits and can have other negative consequences in your body.

Benefits of Almond Butter

Not only is almond butter a wonderful addition to your next sandwich, but it is also packed with healthy nutrients that support every part of your body and mind.

All that is to say that the benefits of almond butter go beyond its numerous vitamin and mineral contents. You can start enjoying all these benefits right now with a healthy almond butter snack.

If you’re at a loss for how to use almonds in your daily cooking, you can find more recipe ideas for all kinds of different foods on our page.

Top Supplements to Add to Your Diet

Despite your best efforts to take in all of your needed nutrients through diet alone, many people fall short in this endeavor. In order to bridge the gap between what your body needs to function at optimal levels and what you receive in your diet, you may want to consider the use of supplements. It is understandable if you become overwhelmed when faced with the dizzying array of available supplements promising to boost your health. To help you to narrow down your options, here are five supplements to add to your diet today.


Probiotics burst onto the scene a few decades ago and have been all of the rage since. As more research demonstrates the connection between a healthy gut microbiome and overall health, probiotics are emerging as one of the most popular supplements. A daily probiotic will promote proper digestion, support immune function, and help to control gut health issues such as irritable bowel syndrome. A probiotic is also useful in helping to control weight gain. Be sure to choose a probiotic supplement that uses live cultures.

Omega-3 Fatty Acids

Because it is primarily available in oily fish, dark leafy greens, and walnuts, most people do not get enough omega-3 fatty acids in their diet naturally. This makes an omega-3 supplement a good idea for nearly any diet. This type of fatty acid is essential for heart health, inflammatory response, and immune function. In addition, it has been shown that omega-3 fatty acids are also instrumental in boosting your mood, staving off depression, and improving sleeping patterns.

Vitamin D3

As the COVID-19 crisis continues to rage, vitamin D3 has been pushed to the forefront as more research shows that it may be helpful in reducing the severity of the symptoms of the deadly virus. This is a fat soluble vitamin, making it difficult for the body to produce on its own. While you can make some of this through sun exposure, many people are still deficient in the critical vitamin. The vitamin is useful in regulating the body’s insulin, boosting the immune system, and more. A doctor can check your blood levels to discern whether you are getting enough of this vitamin through sun exposure alone. It may be that you simply need to take the supplement during the darker winter months when your sun exposure is more limited.


For an all-encompassing supplement that will serve a variety of needs, look no further than a multivitamin. While you should never rely on multivitamins to meet all of your nutritional needs, this supplement will provide good insurance for your overall health. Be sure to pick a multivitamin that is formulated for your specific health needs. For example, if you are a female of childbearing age, you should pick a vitamin with added folate and iron. The elderly will benefit from a multivitamin with extra calcium and vitamin D to protect frail bones.

Being diligent about taking enough calcium is particularly important as you age or if you know that you do not get enough dairy in your diet. Taking a calcium supplement will work to keep your bones strong, helping to mitigate the risk of fractures as you age. While calcium is easily found in milk and other dairy offerings, many people cannot tolerate these products. Adding a calcium supplement to your diet will also help to ensure that you are protecting your bone mass so that you reduce the risk of developing osteoporosis. In addition to your bones, your heart, nerves, and muscle also rely on adequate amounts of calcium for proper functioning.