Nutrition Archives

Resetting Your Eating Habits: What are Functional Foods and How Can They Help Us

How easy is it today to get fast food? You don’t even have to leave your car. Actually, you don’t even have to leave your house, with all the delivery options out there! On the other hand, how hard is it to eat healthy? It’s expensive, it demands effort and thought, and it demands a strong will to resist temptation. It’s true that snacks and junk food often manage to pull us away from healthy choices, but that’s okay. That’s why we should focus on something called “functional foods” which are loaded with nutrients that will fill you up, satisfying your cravings and not giving you any guilt.

This new way of eating includes aiming for smart, nutrient-rich foods that will change your health and wellness for the better long term. If that sounds as good to you as it does to us, here’s your 101 about functional foods.

The Power of Functional Foods

Functional foods are staples, not just trends, in diets that have survived the ages. These superfoods are boosted with additional nutrients, which are considerably more beneficial to your health than simply following what is called a “balanced diet”. This category of products includes things like dairy products fortified with probiotics, eggs enriched with omega-3 fatty acids, and cereals enhanced with vitamins and dietary fiber.

The main reason why people choose functional foods is their ability to satisfy their hunger while also offering extra health advantages. Rather than merely eating so you’re not hungry anymore, by incorporating these boosted items into your diet, you’re choosing to fuel your body in a way that promotes long-term health and wellness.

Daily Benefits for a Busy Lifestyle

The fast-paced lifestyle of today necessitates eating a balanced diet that fits our hectic schedules and fulfills our health expectations. Including functional foods in your diet might have a significant impact on your overall mood. Instead of your typical cereal, choose one that is higher in fiber and B vitamins for a rapid start in the morning. This minor adjustment can make a big difference in your level of energy and mental clarity.

Similarly, you can avoid the traditional afternoon slump by replacing your mid-day snack with a protein-rich, low-sugar bar. Convenient in nature, functional meals make it simpler to maintain excellent health even on your busiest days.

Amplifying Effects with Functional Supplements

Pairing functional foods with the right supplements can elevate your health benefits to a new level. For instance, Dr. Ann Shippy’s philosophy advocates for a personalized approach to supplementation, suggesting that one-size-fits-all solutions are often inadequate. Her recommendations often include targeted functional medicine supplements like probiotics that enhance gut health and antioxidants that fight cellular damage.

This integration of functional foods and supplements addresses health concerns at their core rather than merely treating symptoms, ensuring that your body receives the most precise and impactful support possible. Such a strategy is particularly effective for those looking to tailor their diet to support specific health outcomes.

Strategic Eating for Long-term Health

Adopting a diet high in functional foods is a proactive measure to improve general health and prevent disease. For example, eating foods fortified with antioxidants on a regular basis is essential to reducing oxidative stress. Chronic illnesses like diabetes and heart disease are largely brought on by this kind of stress. These meals high in antioxidants serve as a barrier against these illnesses by reducing stress.

Furthermore, adding fiber to your meals does more for your digestive system than just helping it function better. By controlling and regulating blood sugar levels, these fibers help prevent diabetes and other metabolic disorders. They also aid in decreasing cholesterol, which is beneficial to heart health. These dietary fibers are easily incorporated into any meal because they are present in whole grains, fruits, and vegetables.

Enjoyable Choices That Suit Your Taste

It’s simple to include functional foods into any diet because of their wide range of availability without sacrificing flavor. For instance, there are options like probiotic-enriched dark chocolate for individuals who have a sweet taste. If you like your food savory, you might want to choose high-fiber bread or nuts with additional plant sterols as a snack.

These goods offer nutritional advantages that support improved health in addition to having delicious flavors. Functional foods allow you to have both flavor and nutrition, so every meal can be both enjoyable and beneficial. You no longer have to pick between the two.

Transitioning to functional foods is more about accepting food choices that actually improve your health than it is about adhering to rigorous dietary guidelines. These meals provide a delicious and practical combination, allowing you to give your body exactly what it needs at every meal. You’re not simply eating differently when you select functional foods and pair them with specially formulated supplements; you’re also changing the way you think about nutrition. Making healthy eating choices not only leads to a longer life, but also creates the path to a more colorful, active, and satisfying everyday existence.

Superfood Innovations to Enhance Your Health and Resilience

Are you tired of cranberries and chia seeds? These good old superfoods gave us so many benefits over the years and were a must-have ingredient in many dishes. However, honestly, we’re all a little bored of them, and we want some other foods to upgrade our meals and health. And here they are–these five revolutionary superfoods will surprise you and definitely tickle your interest.

We present to you some cutting-edge food tech for health and resilience:

Algae Oil – The New Omega Champion

There’s a new omega-3 powerhouse in town, so get over fish oil. Growing in favor as a vegetarian and sustainable source of DHA and EPA—two vital omega-3 fatty acid types that support heart and brain function—is algae oil. With no fishy aftertaste and no pollutants that are commonly found in the water, algae oil is a more sustainable and cleaner alternative to fish oils.

It also provides a necessary nutrient that is sometimes hard to get in plant-based diets, thus it satisfies the demands of vegetarians and vegans. An extremely environmentally friendly way to produce omega-rich oils is through oil extraction from algae, which requires less space and water to grow than conventional crops.

Enhanced Probiotic Drinks – Gut Health on the Go

Probiotics have been around for a while, but the new generation of probiotic drinks is something else. These aren’t your average yogurt-based beverages. Think probiotic-infused waters, teas, and even coffees, designed to deliver gut health benefits without altering your daily habits.

Engineered to withstand harsh stomach environments, these drinks ensure that a higher percentage of beneficial bacteria reach your gut alive and well. They’re a perfect match for the bustling lifestyle of health-conscious individuals who want to maintain a balanced microbiome amidst their busy schedules. Plus, with flavors ranging from mild and tangy to robust and fruity, there’s a probiotic drink to suit every palate and preference.Healthy Chocolate – Sweet Powered Treats

Chocolate is a treat most can’t resist, but what if it could be part of your wellness routine? Tasty chocolates with supplements are more-than-welcome innovations in this space that infuse supplements into gourmet chocolates. This creates the perfect combo of indulgence and health benefits. These sweets contain everything from substances that promote energy and sleep to antioxidants and ingredients that improve sleep.

It’s a creative method to add supplements into your regular self-care routine and make them more fun. The chocolates are made with premium cocoa and come in a variety of flavors, so you can be sure you’re going to have a tasty and healthy experience. This method not only makes supplementation more enticing, but it also easily incorporates vitamins into your daily routine.

Seed Butters – Beyond Peanut Butter

Nutrient-dense seed butters such as hemp, pumpkin, and sunflower are becoming more popular as substitutes for conventional nut butters. Enriched with vital elements like zinc, magnesium, and plant-based protein, they offer a plethora of health advantages that can support your regular diet. Seed butters are incredibly adaptable and work well in a wide range of dishes, making them perfect for people who are allergic to nuts or for anybody wishing to increase the diversity of nutrients in their diet.

Seed butters are a tasty and healthy substitute for butter, whether you use it to spread on toast, drizzle over pancakes, or give smoothies a creamy texture. They are especially helpful for increasing vitality and advancing general health. Furthermore, because of their distinct tastes and textures, they can be used to improve dressings, sauces, and even desserts, adding a fun little kick to your meals.

Fermented Oat Products – Not Your Average Carb

Many diets already include oats as a mainstay, but fermenting them? That changes the game. Yogurts and other fermented oat-based drinks improve the bioavailability of nutrients and add healthy bacteria to your diet. This method gives the familiar creamy texture of oats a tangy touch while also making them more digestible.

Products made from fermented oats are great on their own as a snack or added to smoothies and breakfast bowls. They are especially tempting to people who want to improve the health of their guts with a filling, high-fiber meal that tastes novel but still feels familiar. This strange superfood truly has a distinct flavor character that sets it apart from other health food items on the market.

These superfood innovations aren’t just about following trends; they’re about enhancing health in practical, enjoyable ways. There are a ton of new options to try, including adding a scoop of algal oil to your smoothie, picking up a probiotic drink on the go, nibbling on some chocolate that has been infused with supplements, playing around with seed butters, or exploring the tart world of fermented oats. Using these innovative items gives your body the tools it needs to flourish rather than just nourishment. So go ahead and investigate these developments to discover fresh approaches to improving your wellness and resilience. After all, the future of superfoods is here and it’s deliciously exciting!

Simple Steps to Create a Sustainable Eating Plan for Women

As a woman, it’s essential to understand the importance of nutrition in maintaining optimal health. Eating healthy is key for women since our bodies require specific nutrients and vitamins to keep us balanced and strong. But understanding how to create a sustainable eating plan can feel challenging or overwhelming if you’re starting. Fortunately, there are some simple steps that anyone can follow to develop a delicious, nutritious diet explicitly tailored to their needs as an individual.

In this blog post, we will discuss why having a healthy eating plan is beneficial for all women, along with some practical advice on planning your meals ahead of time to provide enough energy to last you throughout the day while still giving your body what it needs. Read on for more details!

Importance of Nutrition For Women

A balanced and nutritious diet is essential for women to lead healthy lives. Our bodies require specific vitamins and minerals to support our daily functioning; without them, we can be at risk for various health issues.

Nutrition is vital in maintaining optimal health and well-being in women — from providing energy to regulating hormones to helping build strong bones and muscles. It’s also essential to prevent chronic diseases such as heart disease, diabetes, and some cancers. A diet rich in fruits, vegetables, whole grains, lean sources of protein, healthy fats, and dairy products can help ensure that we get the nutrients we need while avoiding unhealthy processed foods high in sugar.

Planning Meals Ahead of Time

One of the best ways to ensure that you’re eating a healthy and balanced diet is to plan your meals ahead of time. This will save you time and money by avoiding last-minute trips to the grocery store or fast food restaurants.

When planning, include all the essential food groups — fruits, vegetables, lean protein sources, dairy products, whole grains, and healthy fats — in your meals. It’s also important to consider if there are any dietary restrictions or allergies that need to be taken into account when creating your meal plans.

Also, look for top greens powders picks to add extra nutrients to your diet with minimal effort! Once you know what you want to cook for each day of the week, create a grocery list to make shopping easier and more efficient.

Portion control and Mindful Eating Habits

It’s not just about what you eat but also how much you consume that matters when creating a healthy diet plan. Portion control is essential in maintaining a balanced eating routine, as it will help you stay within your calorie budget and avoid overeating or binging on unhealthy snacks.

In addition, mindful eating habits can benefit women — such as taking the time to savor each bite without any distractions — since being aware of our food choices can help us make better decisions about what we put into our bodies.

Staying Motivated

Making sustainable eating changes can be intimidating initially, but they don’t have to be! You can follow a few simple tips to ensure you stick with your plan.

For starters, focus on small achievable, realistic goals — such as adding one extra serving of vegetables each day — so your progress is incremental and doable. Additionally, find ways to make meal prep enjoyable by using recipes with fresh ingredients or trying new cooking techniques.

Finally, reward yourself for sticking with your plan and stay motivated by remembering why you chose this path in the first place! By following these tips, you’ll be well on your way toward creating a sustainable eating plan tailored specifically to your needs as an individual woman!

Conclusion

Creating a sustainable eating plan tailored to your needs as a woman is essential for optimal health and well-being. Leveraging the power of nutrition, planning meals ahead of time, practicing portion control, being mindful when eating, and staying motivated are all key components in achieving this goal.

How Gut Health Affects Your Whole Body

Most of us don’t think about our digestive system until something goes wrong. Even then, when a cheeky slip of gas or an impatient pre-dinner rumbling happens, we tend to write it off as irrelevant. However, ‘listening to your gut’ is an important part of a healthy lifestyle. It impacts not only our digestion but also our skin appearance and mental state.

In this article, we’ll analyze why digestive health is so valuable for overall well-being, the way it is linked to other systems, and what you should do for a healthier gut.

The Importance of the Gut Microbiome

Experts have been talking a lot about the gut microbiome and its effect on the body. The gut microbiome includes viruses, microorganisms, bacteria, and fungi that reside in the gastrointestinal tract. It is important for the absorption of key nutrients and minerals. Altogether, these microbes are roughly the weight of a human brain, and they function as an “extra organ” in your body.

The gut residents vary from one individual to another. Research suggests that a diverse population of gut microbes is linked to better health. However, the modern lifestyle has led to a decline in microbial diversity. It is believed that this can result in various chronic diseases, such as auto-immune disorders and food allergies.

The Link Between Gut Health and the Immune Response

The body’s immune response depends largely on the gut microbiome because the human gut is the home of 70% of the immune system.

These interactions are complex and can work in both directions. Just as your gut microbiome can influence your immunity, your immune system can affect your gastrointestinal health. The immune cells are exposed to foreign substances daily, and the gut bacteria train them to tolerate the beneficial ones and prevent unnecessary inflammation. When there is greater diversity in the microbiome, the immune cells will “learn” what to “let in” and protect themselves.

A study published in 2020 found that the “good bacteria” are connected to higher levels of immune cells, while the “bad” ones are linked to lower levels. Another study that collected nutritional data from more than a thousand people found similar results. And just as these two are connected, the immune system, as a complex web of organs, proteins, and cells, is crucial for your overall health. It presents the barrier that defends your body against infection.

Your Gut Is Your “Second Brain”

When people are anxious, they might say that they have a strange sensation in their gut. Also, we tend to follow our “gut feeling” when our reasoning is blurred.

It’s no secret that your mood can affect your digestive health. Many doctors find that depression and anxiety contribute to digestion problems. However, it can be the other way around as well. This is because the enteric nervous system (ENS) plays a big role in our overall health. It is a plexus of nervous tissue found in the gastrointestinal tract that coordinates various aspects of digestion. This can affect not only how frequently you have to use the bathroom but also your mood. A large chunk of your body’s serotonin is made in your gut, and the microbes found there send signals that can influence brain function.

Additionally, there is a link between poor gut health and endocrine disorders, cardiovascular disease, gastrointestinal disorders, and cancer.

Recognize the Signs of Poor Gut Health

There are some common symptoms of poor gut health you should pay attention to, the most common one being an upset stomach. You may experience some disturbances, such as heartburn, bloating, gas, constipation, and diarrhea.

If you are gaining or losing weight without making significant changes to your diet or exercise routine, the cause might be in the gut. An imbalanced gut impairs your body’s ability to regulate blood sugar, store fat, and absorb nutrients.

You may also develop certain food intolerances, such as allergies or difficulty digesting some foods. Constant fatigue, sleep disturbances, and skin irritation can also suggest an imbalance in gut bacteria.

How to Improve Your Gut Health

We’ve already established how important gut health is and the signs of poor gut health. Now it is time to learn how to improve it.

Eat Prebiotic and Probiotic Foods

While both are recommended, you should know the difference between probiotics and prebiotics to get the most out of them.

Probiotics are (as defined by the WHO) “live microorganisms which, when administered in adequate amounts, offer a health benefit to the host.” As you probably know, they are frequently found in yogurt but also in other fermented dairy products, fermented foods, and beverages. Many of them are used to treat gut disorders, such as inflammatory bowel disease, diarrhea, and constipation.

Prebiotics are a specific group of fibers found in whole grains, fruits, and vegetables. They improve the viability and activity of beneficial microbes.

While both generally benefit gut health, they can also make conditions worse for people with specific gut conditions, so you should consult your doctor on this.

Eat a Diverse Diet

Generally speaking, a diverse diet is good for your gut health because it can lead to a more diverse microbiome. However, the traditional Western diet may seem diverse, but it often contains similar nutrients and is rich in fat and sugar. Make sure your diet consists of different whole foods, and avoid processed and fried food.

Also, fruits and vegetables are excellent sources of nutrients. Other foods high in fiber, such as beans and legumes, can be good for your gut bacteria. Finally, foods rich in polyphenols — such as broccoli, dark chocolate, cocoa, red wine, onions, almonds, and blueberries — can lead to positive changes in the microbiome, reducing the chance of inflammation.

Final Thoughts

Over 2000 years ago, Hippocrates said that all disease begins in the gut. The relationship between gut health and overall wellbeing is pretty obvious today as well. Now that you see it, follow your gut, and keep it in good shape by maintaining a healthy lifestyle.

About The Author

Sarah is a life enjoyer, positivity seeker, and a curiosity enthusiast. She is passionate about an eco-friendly lifestyle and adores her cats. She is an avid reader who loves to travel when time allows.

Are Your Multivitamins Working? An Interview With Dr Gregory Hall

I have always taken a daily multivitamin. Even as a child, I remember a daily chewable was always part of my morning ritual. And while we all know that vitamins and minerals are essential for our overall health and wellbeing, I often wonder, do supplements actually work? And is my multivitamin working for me? We sat down with Dr. Gregory Hall, developer of Sequence Multivitamins and asked his expert opinion to learn more about the benefits of multivitamins and why he saw the need to develop Sequence Multivitamins.

How Do I Know Which Multivitamin Is Right For Me?

Dr. Hall

While this question is common, that answer has more to do with who the person is. How old are they? What is their gender? How is their overall health? Do they have any diet restrictions? What is their ethnic background? And do they have any hereditary health concerns? Until I have all of that information I cannot make a wise suggestion for them.

You Mentioned Ethnic Background, Do You Mean Whether or Not I am Hispanic Or White Or Black? Does That Make A Difference?

Dr. Hall

Precisely. My patients are predominantly African Americans. And most of them are deficient in Vitamin D. The patients that I do see from other ethnic backgrounds generally have normal Vitamin D levels.

So You Are Saying That A Person Who is African American Needs More Vitamin D?

Dr. Hall

Yes. However just adding higher doses of certain vitamins and minerals will not necessarily make the supplement right for the patient. Sometimes removing vitamins will be necessary too. For example, when I designed Sequence Multivitamins, I increased levels of Vitamin D, and C, as well as Zine and Magnesium and Potassium. These are all essential minerals and vitamins that most African Americans typically lack enough of in their diet. But I also omitted vitamins E and K, knowing that these are not necessarily helpful for African Americans.

So For Certain Ethnic Groups Some Vitamins Are Actually Bad For You?

Dr. Hall

Correct! I developed Sequence Multivitamins to have more vitamins D and C as well as zinc and potassium due to scientific data showing that these necessary vitamins and minerals are typically much lower in African Americans. But there are certain vitamins that aren’t necessary for certain ethnicities. Like everything in life, you can have too many vitamins. And there are similar studies that show that Vitamin K and E are not necessary or complementary for African Americans. Hope this info was helpful to you. And that I answered your question.

To learn more about Sequence Multivitamins and Dr. Hall watch this video Youtube

Does Your Diet Really Have an Impact on Your Health?

You might not be that far off when you say that “you are what you eat.” The nutritional value of the foods we consume has a significant influence on our general health. The World Health Organization states that “adequate health is necessary for nutritional well-being since excellent nutrition is critical for keeping good health.” A healthy diet can help us stave off noncommunicable diseases including cancer, diabetes, heart disease, and stroke, while a bad diet can have the opposite impact.

Although they are beneficial at any age, developing healthy eating habits is best started as a child. Although the convenience meals of today are quite alluring, they might not be the best choices for our health. We must consider the nutritional and non-nutritional value of the calories we eat while choosing meals. We all need food for energy, yet the energy (calories) that food provides frequently goes beyond what we need. Everyone has had days when they needed a boost in the afternoon. When we eat something sweet, we feel great until our body realizes there is an energy imbalance and we start to need more.

Avoiding consuming excessive amounts of one food, such as salt, sugar, or fat, is the key to a well-balanced diet, such as a vegetarian keto diet. We are always being bombarded with the latest culinary fad or trendy item, and we neglect the need for balance. Energy balance may have some immediate advantages for all of us, including circadian rhythms, GI health, and keeping a healthy weight, which will also have long-term advantages.

When we think about changing our eating habits, we usually concentrate on foods to leave out rather than ones to include. We may decrease our consumption of non-nutritional foods, sometimes known as “empty calories,” without feeling deprived by adding more healthy meals to our diet.

Any habit takes time to develop, and the easiest way to do it is to prepare meals and snacks in advance and have them nearby. In a diet that is well-balanced, keep saturated fat to 10% of calories, trans fat to 1%, salt to less than 5 grams, sugar to less than 10%, and total fat to less than 30%. Due to the time needed to calculate the balance between nutritional requirements and calories, this may seem difficult, but it may be made simpler.

The majority of prepared, processed meals and snacks instantly go beyond the recommended daily amounts of trans, saturated, and total fat, salt, and sugar. Foods high in sugar and salt include sports drinks, pasta, bread, flavored water, and condiments like sauces. Investing in fresh produce and lean meat cuts, as well as including fish and legumes in your diet, can help you develop healthy eating habits. Starting points include swapping out white bread for whole grain bread, skim milk, substituting olive oil for cooking oil, baking rather than frying, and limiting alcohol intake.

According to the Harvard Nutrition Source, you should fill 12 of your plate with vegetables and fruits for the majority of your meal. 14 percent of your plate should be made up of whole grains including oats, brown rice, barley, and wheat. Lean meats, poultry, fish, beans, almonds, and poultry are high in protein. on 14 of your plate When used in moderation, healthful plant oils including olive, canola, soy, sunflower, and peanut do not contain trans fats. There shouldn’t be more than two servings of dairy products each day. Keep alcohol consumption to a minimum and consume plenty of water.

What is the connection between nutrition and illness?

We face major health problems as a society.

In terms of life expectancy among industrialized nations, the United States comes in at number 10. We have a workforce that suffers from chronic health problems, such as depression, which lead to absenteeism and lower productivity. 78% of healthcare spending goes toward treating chronic illnesses.

Many studies now believe that diet is a contributing factor to these problems. Previously believed to be caused by a single gene mutation, scientists now think that conditions including type II diabetes, obesity, heart disease, stroke, and some cancers are really brought on by a network of cellular dysfunction. And because our diets lack the essential nutritional balance, the food we eat contributes to this dysfunction (Proceedings of the Nutrition Society, 2004).

According to the Nutrition Society, the largest nutritional organization in Europe, we need to comprehend how various nutrients in a diet interact and affect how the human body functions if we want to prevent the onset of chronic illnesses. The assessment, prevention, and treatment of complex and chronic disorders utilizing nutrition is a dynamic approach known as functional medicine. This area of medicine also does research on how nutrition affects health.

4 Things to Look for in Hunger Suppressant Pills

It’s completely normal to feel hungry. It’s our bodies trying to tell us that we need some energy to properly function. But what are we going to do if our body is continuously hungry even after large and hearty meals?

This can be pretty concerning if you’re prone to gaining weight, which is why something must be done to curb your appetite. One of the most effective ways to accomplish that is by using appetite suppressant pills.

But what do we know about them? As the name suggests, these are drugs designed to suppress hunger and at the same time, to help you lose weight, however, you can only get these pills if your doctor approves them. If you want to purchase them, yet you want to make sure you’ve bought the best ones, then these are the qualities you should look for.

Factors To Take Into Account Before Obtaining Hunger Suppressants

See What Others Have Said About Them

The market is loaded with various types of hunger suppressant pills, however, that doesn’t necessarily mean that all of them are worth the cash. On the contrary. Namely, a lot of them were developed by disreputable manufacturers.

Therefore, you should check them all before you acquire any of these suppressants. One of the best ways to get in-depth info regarding these pills is by reading appetite suppressant reviews that were written by users who have previously used them. Generally speaking, it’s very simple to hunt them down.

Just rely on Google’s (or any other search engine) resourcefulness to lead you to the sites that are dedicated to these pills.

Moving On To Potency

It frequently occurs that these pills do not contain enough of the major ingredients to be efficient. Reports that were published several years ago have shown that some of these suppressants contain fewer ingredients than what’s listed on the label.

On the other hand, you can stumble upon these pills that consist of too many of the key ingredients which are also not desirable due to the fact that they can negatively impact your health.

That’s precisely one of the reasons why various tests are conducted to make sure that the pills you are purchasing have the stated amount of ingredients in every single dose.

What Else Is Essential To Highlight?

Focus On Your Label Reading Skills

The truth is, labels are created to attract your attention, so you can obtain a particular product. The same goes for these pills. Even though manufacturers are generally obligated to follow certain rules concerning health claims, there are still suppressants that claim that they can do more than they actually can.

And that can be dangerous, especially if you’re a gullible person who believes everything someone says. So the point is that if something sounds too good to be true, then it most likely is.

And if you do not pay attention to these things, you’ll end up wasting your money on a low-quality product which isn’t even the worst-case scenario because the worst thing that can happen to you is to end up with pills that could seriously jeopardize your health.

Additionally, you should look past the claims that can be found on the front of the label and focus on reviewing the hunger suppressants facts charts and ingredients. Precisely this method is going to provide you with an idea of what is in the bottle and the amount you’re supposed to take. More importantly, out there you’ll be able to find the contact info and the name of the manufacturer.

Never Ever Forget To Check The Expiration Date

You would think that that’s something that people always pay attention to, but you wouldn’t believe how many people tend to overlook it, thinking that a certain product hasn’t expired. And that’s a completely wrong approach.

At the end of the day, you do not want to end up buying pills that are past their prime, and most importantly, you do not want to waste your cash on something that has expired. What’s so wrong with it?

Keep in mind that all active ingredients that are in these pills will in time become inactive which means that you will not be able to reap the benefits of these hunger suppressants. Not to mention the fact that consuming something that’s expired can negatively affect your health. Consequently, you should always pay attention to the expiration date!

If you’ve decided to obtain hunger suppressant pills, then the least you can do is to take all these elements into consideration, because, after all, you do not want to “treat” your body with something that’s potentially harmful

10 Tips if You’re Going Gluten Free

Many people go their whole lives without thinking twice about their diet. Others have uncomfortable side effects that make them reflect on their meals. Whether your doctor recently recommended a dietary change or you want to try the latest fad, use these tips if you’re going gluten-free. You’ll better understand how to pick healthy foods and get what you want from your diet.

Understand What Counts as Gluten

What is gluten? People often mistake it as only a form of flour. Those who try going gluten-free often mention how much they’ll miss bread or pasta, but gluten is much more than that. It’s the term for a protein that binds ingredients together to form foods beyond pastries and muffins. It’s also in commonly found food products like:

● Crackers

● Cereals

● Soups

Avoid anything wheat-based or food containing barley, triticale or rye to maintain your gluten-free diet. It will prevent harmful side effects for your health or keep you from achieving whatever health goals you’ve set for yourself.

Switch to Stainless Steel Cookware

Think about a time when you had a non-stick pan. It likely became scratched from metal spoons or spatulas. Food clings to those scratches and burns, but you might not know what’s left behind on those scratches after a thorough washing. Gluten can remain on areas where the non-stick coating has worn away, so switch to stainless steel cookware to ensure safe meal preparation.

Separate Your Pantry Foods

Anytime someone makes a significant lifestyle change, it takes time to adjust. Accidents happen, but you might not be able to afford dietary mistakes if you have a gluten sensitivity or allergy. It’s safer to separate your pantry foods if you have gluten products in the house for family members or roommates. Adding clear labels to all foods is another way to prevent mixing up ingredients.

Make a Homemade Flour Blend

Corporations know people will pay more for convenience. You might find gluten-free flour in a gluten free grocery store, but they’ll likely have premium prices. It’s much easier to make a homemade flour blend that you can use in numerous recipes, like pizza or bread.

Combine safe ingredients like white rice flour, xanthan gum and tapioca flour and sift to combine. You can substitute your new flour for most varieties required in gluten recipes. With the correct conversion rate, you’ll get the same textures and flavors as your most beloved traditional meals.

Research Your Favorite Restaurants

Heat won’t burn gluten away, so it’s crucial to research your favorite restaurants. Ask if they fry everything in one fryer or if they have a separate fryer for gluten-free food. The shared oil will make gluten cling to food that would otherwise be safe to eat.

Cross-contamination can occur in numerous other places, like toasters and cutting boards. If you’re going gluten-free, only visit restaurants that take gluten separation seriously.

Opt for Wine or Cocktails

Most types of beer use brewer’s yeast, which is a type of gluten. Unfortunately, that means that anyone who wants to avoid gluten should look elsewhere for a relaxing beverage. You could replace your favorite beer with hard cider, wine or cocktails. Just ensure that you know what’s in your cup. Some mixers and syrups could still include gluten if they’re pre-made.

Check the Ingredient Labels

You’ll have to start checking the ingredient labels on everything you want to buy. Some foods might seem safe, but you’d be surprised at what contains gluten. Many people believe soy sauce is safe, but it uses gluten as a binding agent unless stated otherwise on the label.

Broths, candy and roasted nuts can also secretly use gluten-based ingredients. Checking the ingredient lists becomes easier once you feel confident identifying gluten in things like traditional flours and yeast.

Get Comfortable Saying No

People will mean well when they offer to take you out to lunch or give you desserts for the holidays. Sometimes you might accept things with a gracious smile and give them to someone else. Other times, you’ll have to be comfortable saying no. You’re the best person to make decisions about what’s good for your nutritional health. Your well-being comes before pleasing anyone, even if they have good intentions.

Pay Attention to Side Effects

It’s always wise to listen to your body. You could have new or reemerging side effects if gluten sneaks into your meals and snacks. Look for common side effects of gluten intolerance if that’s your motivation for going gluten-free, like:

● Diarrhea

● Skin rashes

● Extreme fatigue

If you experience anything abnormal for your health, it might mean you have to start an elimination diet again. Go back to the basics and slowly add more foods to your routine until you can pinpoint which foods triggered your symptoms.

Work With a Nutritionist

Starting a new diet and eliminating such a common ingredient can feel overwhelming. Meeting with a nutritionist will make everything much more manageable. They can provide useful materials for learning how to grocery shop or cook. With guidance from an expert, you’ll settle into a helpful new routine that will quickly begin to feel effortless.

Try These Tips When Going Gluten-Free

There are many reasons why people change their diets, but it isn’t always easy. You can use these tips if you’re going gluten-free to have fun through your adjustment period and have a great experience with your new lifestyle.

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Ava Roman (she/her) is the Managing Editor of Revivalist, a women’s lifestyle magazine that empowers women to live their most authentic life. When Ava is not writing you’ll find herin a yoga class, advocating for body positivity, whipping up something delicious in the kitchen, or smashing the patriarchy.

6 Things To Know About Quinoa Before Adding It To Your Diet

Quinoa is a seed that has been grown for centuries. It is considered one of the most nutritious grains and can be found in many different dishes all over the world. However, there are some things you need to know before adding it to your diet. In this blog post, we will discuss six things about quinoa to decide if it’s right for you. It is important to understand the facts listed here before adding it to your diet.

Let’s get to the list.

It is an Excellent Source of Protein

Quinoa is a complete protein, which means it contains all of the essential amino acids your body needs. It also has more lysine than other grains. Lysine helps build proteins in the human body to produce lean muscle mass and absorb calcium for healthy bones. Concerning quinoa and dangerous toxins, it is a good idea to soak it in warm water for about 15 minutes before cooking. This helps eliminate any potential toxins present in the quinoa seeds and makes them easier to digest.

The seeds will start to slightly “sprout” when you soak them. Quinoa is an excellent substitute for rice or pasta and can be used in many recipes. It goes well with sautéed vegetables like spinach and mushrooms and works well if mixed into the soup broth.

It Contains All Nine Essential Amino Acids.

Quinoa contains all nine of the essential amino acids, making it a complete protein. This is important for vegetarians and vegans because most plant sources lack at least one or two of these amino acids.

Quinoa contains high amounts of manganese, magnesium, and iron, as well as other minerals such as zinc and copper, which help improve your immune system function. Therefore, it is an excellent alternative to other grains and can be eaten by people with food allergies or sensitivities.

You Can Eat Quinoa as a Breakfast Cereal, Side Dish, or Main Course

Quinoa can be eaten at any meal of the day. It is most frequently used as a breakfast cereal, but it also works great as a side dish or main course option for lunch and dinner! It can be eaten as a side dish by itself or with other vegetables and makes for an excellent option as part of the main course.

It is best to eat quinoa at least once per day because it will give your body all the nutrients you need without any harmful chemicals, additives, or empty calories like those found in processed foods.

It’s the Perfect Substitute For Meat in Many Dishes

Quinoa can be used as an excellent substitute for meat in many dishes. It contains all of the essential amino acids, so it offers high nutritional value and benefits your health in more ways than one! If you are looking for an easy way to cut down on meat intake but still want to eat something that tastes similar, then quinoa is a great alternative.

You can use quinoa to make many traditional dishes such as patties, burritos, and even burgers! It contains all nine of the essential amino acids that your body needs, so it is beneficial for vegetarians who may have trouble finding foods with complete proteins in them.

It Takes About 15 Minutes to Cook Quinoa on the Stovetop.

Cooking quinoa on the stovetop only takes about 15 minutes. It is best to pre-soak the seeds in water for a few minutes before cooking them, as this will reduce any potential toxins that may be present and make them easier to digest. You can cook quinoa with water or vegetable broth instead of plain old water for a richer taste.

It is best to use a ratio of about one part quinoa seeds and two parts water or broth when cooking. You may also want to salt the mixture before adding it into the pan if you plan on using vegetable broth instead of regular water, as this will give your meal added flavor without any harmful chemicals from table salt.

There Are Several Different Varieties of Quinoa that Have Different Flavors and Textures

Lastly, there are several different varieties of quinoa that have different flavors and textures. You can choose between red, white, or black quinoa, depending on what you want to use it for in your meal preparation. Quinoa is a versatile seed that can replace meat in many dishes or even be eaten by itself if desired!

Quinoas have a light, crunchy texture. They are often used in salads and soups because they add some nice flavor to the meal without being too overpowering or filling.

In conclusion, quinoa is an excellent addition to your diet because it contains many essential vitamins and minerals beneficial for maintaining good health. It does not contain any harmful chemicals or toxins, so you can enjoy this superfood without worrying about ingesting dangerous ingredients by mistake!

Stay Cool This Summer By Keeping These Food and Drinks To A Minimum.

Summer is always a special season. In addition to new experiences, you inevitably feel the change in the air temperature – because it affects your lifestyle. And your eating habits will also transform – no matter whether you realize that or not. And to resist these changes, the heat within your body can be tolerated by not only drinking enough water but also adopting an appropriate eating style. But we are here not to provide you with a strict list of not-to-eat things – rather, to help you realize which foods it’s better to avoid this summer.

Spicy Chili

Of course, it’s hard to resist the love to spicy food, but this summer it’s really worth trying your best to avoid chili at all! Wondering what’s wrong with that? The point is simple – it makes you feel hotter from inside; in other words, it’s rather a winter than a summer food.

If stopping eating chili is completely impossible for you, at least, make sure that you don’t mix it with other spices in one meal. By forcing your metabolism level to reach its peak, this combination is poisonous to your body and neglects any attempts to feel cooler inside. Take care!

Foods Without Veggies

If you’ve decided to become a vegetarian this year, summer is surely the best season to start this new life. While the atmospheric temperature rises, your digestion requires tremendous effort to process any kind of meat, fish, and seafood. So, your body will be deeply grateful for facilitating its functionality!

If that’s not convincing, let’s refer to the chemical specifics of the process. In fact, animal protein at a higher temperature creates elements that can lead to heart diseases. Are you sure that your body needs a daily portion of such problems? The solution is simple – just avoid eating these heavy foods and enjoy the dishes composed of healthy plants (specifically, Cosmopolitan recommends paying attention to nuts, beans, and whole grains as “the greatest sources of vegetarian protein”).

Sugary Sweets And Junk Food

Even the title of this category of food shows that you don’t need to EAT that junk AT ALL. Simply because most of these tasty treats need an extra investigation if you want to find out what’s inside of that dish. (By the way, DO YOU KNOW WHAT IS IN A Chicken McNugget? I stopped eating both chicken and junk after reading that its recipe that includes strange words like “dimethylpolysiloxane” and “riboflavin”). When processed, meat and poultry become even more dangerous for your body than simply heated.

So, all the hot dogs and burgers also fall under the category of highly dangerous foods for you this summer. But again, there exist some indulgence to this strict rule – consider choosing options with chicken breast and fish fillets (especially, if becoming vegan is not on your bucket list – neither this summer nor this year). And save your burger or hot dog with a whole-grain bread.

Old School Ice Cream

Of course, you should eat ice cream this summer – we aren’t that cruel! But you should choose your frozen treat wisely – while most of the producers enjoy adding high-sugar fructose syrup to a ball of shaved ice, your best friend is a real fruit popsicle.

Actually, have you ever tried replacing an ice cream with a portion of fruit salad? While the season offers you plenty of ingredients, that’s a shame not to catch the moment! Fruit is always the best choice – not only sweet but also full of antioxidants, vitamins, and dietary fiber. And supplementing it with frozen yogurt can make it as delicious as an ice cream!

Dried Fruits And Nuts

Quite unexpected appearance in this list, isn’t it? After mentioning the amazing features of fruit, this review surely needed some clarifications on this point.

So, the rationale behind mentioning this generally healthy treats as dangerous is rather obvious – you should be careful and consciously limit their intake. Delicious nuts, including almonds, cashews, and walnuts, are heavy to digest, so you’d better limit their intake to a handful per day. In their turn, dried apricots and raisins also generate an unnecessarily high level of heat within your body – you surely don’t need that on a hot summer day.

Fried Foods

In fact, any oily food is highly dangerous for you this summer. It hampers digestion, which leads to causing greater heat inside you. Whenever it’s possible, choose baked and grilled options to prevent this process.

And when it comes to a fried dough, the combination of flour, butter, and sugar is probably the worst food ever imagined for a healthy body. To be honest, you’d better simply forget the existence of such dish at all!

To receive a couple more arguments to convince you, try to investigate the impact of trans fats on your body – all that delicious but dangerous element hidden in a deep fried treat (actually, that’s the key problem of junk food too). And note that oily wheat food is the reason of gaining extra weight.

Coffee And Tea

Your favorite morning coffee and a cup of tea can be toxic for your body this summer. You’re feeling hot, they’re hot – and the result in overheating (logical!). And if you love adding sugar to your drink, the situation turns even worse, as the result will be accompanied by an unnecessary dehydration of your body. Not so perfect match, isn’t it?

However, you can still save the situation. Simply consider replacing your favorite cup of hot tea with a fresh iced option – you’ll both satisfy your body with the nutritional benefits hidden in this drink and help your body cool down. The same works with coffee – just try to make it cold, and it’ll work much better for your health! And of course, omit to add sugar – or replace it a fruit, a piece of dark chocolate, or a handful of nuts.

Alcohol

While some people think that limiting the intake of colorful sugar cocktails will be enough to maintain a cool healthy body, the reality is much harsher. Generally, alcohol and heat don’t work together at all. The reason is that a glass of any alcohol makes your blood run faster through your veins – and this makes your body hotter. The process can result in causing a heat stroke!

So maybe, it’s better to replace a bottle of beer by a coconut water in the middle of a day and wait till the evening comes before drinking alcohol? Your body will surely thank you for that.

So am I allowed to indulge at all?? It is Summer….

If after reading the list you feel upset because of such a great amount of limitations, let us comfort you. You still have all the vegetables and fruit, watermelons and ice cream, chocolate and nuts, soups and grains, and even chicken breast and fish! Moreover, most of the foods we’ve mentioned here have only specific restrictions – coffee and tea are better when cold, alcohol is safe at night, and chili is recommended as the only spice added to a meal.

So, enjoy your food and stay cool and hydrated!

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