#diet

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

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.

Multivitamin

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.

Calcium
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.

How to Lead a More Flavorful Life (Without Packing on the Pounds)

Food is delicious. Well, most foodflavorless is delicious. When you have dietary restrictions ― for health reasons or to slim down for summer ― you usually miss out on the most flavorful food, opting instead for bland or boring dishes that provide nourishment at the expense of taste.

However, even if you can’t add calorie-rich sauces, gravies, and dressings that boost food’s flavor, you can still live a flavorful life. Here’s how.

Buy Organic Only

The produce sections in today’s grocery stores are absolutely space-age. In past eras of human history, seeing such large, bright meats, fruits, and vegetables was exceedingly uncommon. Yet, as impressed as our precursors would be with the look of our produce, they would be equally disappointed with its taste.

The majority of our fresh food is overfilled with pesticides, preservatives, dyes, and all sorts of unnatural additives that enhance its look while shrinking its flavor ― and its nutrition. The result is bland food, even in fruits and vegetables that are supposed to explode with flavor.

The only solution is buying organic. Though organic farms are not completely faultless ― for example, many still employ chemical pesticides, but at rates much lower than conventional farms ― they do tend to focus on healthy practices that enrich food nutritionally and flavorfully.

Plus, organic farms often grow heirloom varieties that aren’t much different from the produce of the past. Thus, you can get healthier flavor by shopping organic only.

Use Alternative Flavor Enhancers

Thanks to all sorts of advancements in gastronomy, you no longer need to rely on old-fashioned (and decidedly dangerous) flavor enhancers like salt and sugar. Today, there are safer methods of adding flavor to food that don’t endanger health or derail fitness plans.

For example, at your local grocery store, you can find dozens of alternatives to sugar, including familiar substitutes like Splenda and Sweet’N Low. However, these chemical sweeteners can cause almost as many health problems as regular sugar; instead, you should search out Stevia, which is a naturally sweet plant (like sugar cane) with an astounding zero calories per serving. Stevia comes in all shapes and sizes, from granulated varieties to liquid drops, so you can replace sugar in almost everything you make.

Salt is harder to replicate. Though some companies offer low-sodium salts, the better option is to exchange salt for different seasonings altogether. Different spices and herbs provide flavor and little else, and mixing your own seasonings is a rewarding way to find new flavor. However, experimenting in the kitchen isn’t for everyone; those who lack the palate can look for healthy seasoning providers, like Flavor God, for pre-mixed options.

Build Aromas

Unfortunately, the above solutions aren’t available to everyone. Some people have such extreme dietary restrictions that any flavor whatsoever can be dangerous. Still, it is possible to live a flavorful life ― with aroma. A significant portion of your ability to taste arises from your olfactory senses, meaning your nose. Thus, by saturating your environment with pleasing smells, you can continue to enjoy flavor.

There are several ways to add aromas to your space. Scented candles are obviously some of the most common, as you can find thousands of varieties in stores and online. Another typical solution is scented lotion or perfume, which allows scent to follow you no matter where you go.

An option you might not have considered is vaping, which consists of inhaling water vapor imbued with flavor and aroma. The growing vaping community has ensured millions of different “e-juice” mixtures, from coffee to apple cobbler to breakfast cereal milk, so you can smell some of the most esoteric flavors you might be missing in your food.

aromaIf none of those options satisfy, you can try aromatherapy. Though aromatherapy is slightly more limited in its scent options than candles or vaporizers, its aromas are usually more potent. Essential oils are the most common tools of aromatherapy; these are particularly refined oils that carry intense natural scents, including citrus, almond, lavender, eucalyptus, and hundreds more.

Long-time practitioners of aromatherapy claim different scents have restorative effects, so you might begin to feel stronger and saner by enjoying aromatherapy. However, it is important to remember that aromatherapy is unregulated, which means you should understand the limitations of the practice before you begin.

Health Nut: Five Foods To Introduce Into Your Winter Diet

During the winter months, the human body becomes deficient in a variety of nutrients and essential vitamins and minerals. These deficiencies range from mild to severe, depending upon the individual’s diet, and physical activity level. Winter brings about more than colder weather, and lack of direct sunlight, affecting even the healthiest person. A low level of vitamin D is common during the winter season. A deficiency in this vitamin can lead to mental and physical issues such as depressed mood and anxiety. While it may be difficult to obtain some nutrients from a proper diet, there are five foods to introduce into your winter diet that can fill in the gaps left by the cold temperatures.

 

Nuts/Seeds

Nuts and seeds are excellent choices during the winter months to add to your diet. Rich in protein, complex carbohydrates, and essential vitamins and minerals, fresh raw nuts and seeds are the most nutrient-filled dietary choice. Include in the diet plenty of almonds, flax seed, and walnuts. All three have a high content of essential fatty acids which are good for keeping cholesterol at appropriate levels. Flax seed is one of the foods that should be included in the diet for its high fiber content. A diet rich in fiber, especially in the winter months, can leave you feeling satisfied for longer, and improve your digestive system.

 

Spices

Adding spices to food is a good way of improving the taste and nutritional value during the winter. Spices such as cinnamon are excellent for maintaining balanced glucose levels. High sugar in the bloodstream can cause serious dips in mood, cause fatigue, and can raise the risk of heart disease. Cinnamon’s nutritional makeup helps to counteract the sugars that may be in excess of what the body requires. Ginger is another spice that has been used for centuries as a flavor enhancer, and a medicinal root, especially in Asian countries. Ginger has a natural spicy tang to its flavor, which is also helpful to relieve nausea and improve digestion.

 

Yogurt

Yogurt is an excellent source of calcium and vitamin D, which are both needed to maintain healthy bones and teeth. Calcium is also necessary for proper nervous system function, which directly affects levels of anxiety and mood. Winter months are long and the daylight is scarce. Keeping a healthy nervous system is important.

 

Oatmeal

A healthy dietary choice for the wintertime is oatmeal. This food is high in fiber and complex carbohydrates. Oatmeal should be made from freshly milled oats, not the instant types that are sweetened and sold in packages.

 

Fish

Fish, especially the types that contain omega-3 fatty acids, are another healthy choice for the colder weather. One of the best choices is salmon. Salmon contains an abundance of fatty acids as well as being pleasing to the palette.

 

For further information on health and wellness, take a look at Melaleuca reviews. The list of products such as supplements, vitamins, and health products that are available will make healthy living easier. This winter don’t be dragged down with the blues. Take steps to prevent poor health and boost your mood.

A stone age diet breakfast fit for cavemen and kings alike

For those who have yet to discover the stone age diet, it is a diet that uses the ingredients that were available to people when we were hunter gatherers. It allows for ingredients that can be picked, gathered, and hunted. This is the diet that we evolved to, and this is the main reason that it is cited as the recipe that is most suited to our bodies. If ever one hears anyone describe this diet as the most recent in a long line of fad diets then this is the line that should be spoke in reply: this is the oldest diet known to man, and the one our bodies are most prepared for.

Here are two stone age diet recipes that one could make to start their day in a fantastic way. These two recipes would be a great way to introduce the diet to oneself as well as beginning the day. One is a smoothie and one is a scramble. Enjoy:

A stone age smoothie

The ingredients:

 A cucumber

 An avocado

 A handful of spinach leaves

 A few sprigs of fresh mint and parsley

 A two centimeter piece of fresh ginger

 The juice from one lime

 Two tablespoons of melted coconut oil

 One tablespoon of hemp seeds

 One cup of natural coconut milk

 One kiwi, peeled

 Almond milk, for thinning

The method:

 Combine the ingredients in a blender, and serve when the mixture is smooth.

An egg and vegetable scramble

The ingredients:

 Coconut or olive oil to be used for frying

 One finely chopped red pepper, chopped into cubes

 One small white onion, finely chopped

 One garlic clove, finely chopped

 One half of a green chili, finely chopped and deseeded

 One small sweet potato, finely chopped into cubes

 Two high quality and gluten free sausages, chopped into bite-size pieces

 Five large beaten free range eggs

 One large handful of spinach

 A little fresh parsley

 A pinch of sea salt and a pinch of freshly cracked black pepper

 One large ripe avocado that has been lengthways sliced

The method:

 Heat some of the chosen oil in a frying pan and add the chopped sausage. Fry this for about five or so minutes, stirring the sausage constantly.

 Add the onion, the pepper, the chili, and the garlic into the hot pan, and cook them for aboout five minutes so that the ingredients are beginning to incorporate the flavor of the cooking sausage and the oil. Then one can add the sweet potato. Stir until the sweet potato is nearly cooked all the way through.

 Add the eggs with the spinach leaves, stirring the mixture thoroughly. Season the scramble with salt and pepper to taste when the eggs have finished cooking and the spinach leaves have wilted.

 After serving the scramble in bowls, serve a side bowl of avocado topped with parsley.

About the Author:

This article is written by Laura Donnovan. Laura is a freelance writer with more than 4 years and she is curently living in Denmark with her family. For even more useful information or if you want to check out the latest Laura’s article about Stone Age Diet in Q.dk magazine (or as Laura says Stenalderkost Q.dk) check out this web page.