6 Superfood Snacks To Boost Energy Levels

Superfood Snacks That Boost Energy Levels

6 Superfood Snacks To Boost Energy;

Superfood Snacks that Satisfy Cravings And Energy Slumps and that can be eaten on the go. That will improve health, and well-being, and boost energy to help manage sugar levels and a healthy weight.

 

Apples

You might not think of apples as a superfood snack but as they say, an apple a day keeps the doctor away. Apples are highly nutritious and packed with antioxidants, flavonoids, pectin, potassium, and polyphenols. Great for supporting good digestion and gut health. They are one of the most easy-to-find superfood snacks to find in most countries around the world.

There are so many different variations of apple but a medium-sized apple with an average weight of about 180 grams is approx 92 kcals.

 

Avocado

Avocado is one of the most powerful superfood snacks to support Brain, Heart Health, and Body Weight. Which is why it is one of our highly recommended daily superfood healthy snacks. It is packed with goodness of over 20 minerals, vitamins, and essential fatty acids that help manage weight.

“Avocados are rich in monounsaturated (‘good’) fats and are a low GI (glycemic index) food, so they will help you to feel fuller for longer.” Fruitnet.com

“Research has suggested that the high fat and fiber composition of avocados may contribute to weight loss by maintaining satiety and changing gut-microbiota composition” Cambridge University Press

The flesh of an average avocado is about 100 grams which is approximately 190kcal.

 

Banana

Bananas are great healthy snacks a superfood that can help calm the nervous system and and boost mood. Bananas are low on the glycemic index and are high in the mineral potassium, vitamin B6, fiber, manganese, and vitamin C. The resistant starch in bananas is good for the gut it has a sort of prebiotic effect. These healthy benefits make bananas the perfect healthy snack for lunchtime or after a workout.

The flesh of an average banana is about 102 grams and is less than 85 kcal.

 

Superfood Infographic - Superfood Healthy Snacks Infographic

Brazil Nuts

Brazil nuts contain calcium, copper, magnesium, manganese, phosphorus, selenium, vitamin B1, B6,  vitamin E, and Zinc

One Brazil Nut without the shell weighs about 5 grams and is approx 34kcal. The recommended intake of 2 Brazil Nuts a day is said to in fact only 1 ounce of Brazil nuts is said to have 1,000% RDA of selenium a lot higher than most types of nuts. Selenium is a very important mineral required for a healthy nervous system and heart, it’s vital for the conversion of the thyroid hormone thyroxine (T4) and a healthy pregnancy.

 

Cacao

Raw cacao is extremely high in antioxidants, vitamins, and minerals, especially magnesium. Cacao can easily be added to a smoothie or be used to replace your afternoon or morning coffee as a superfood snack.

Chocolate is roasted and fermented from Cacao, but Cacao is more nutritious and has been used for medicinal properties for years. Cacao boosts mood and happy hormones; phenylethylamine, serotonin, tryptophan, and tyrosine.

 

Dates

Dates are great for anyone with a sweet tooth or who needs a more natural sugar fix to get through the day and has a low GI ( Glycaemic Index). Dates are regarded as a gift from god. Dates are packed with minerals such as vitamin K, potassium, calcium, and magnesium that are said to support bone health.

One date approx 8 grams is said to provide about 23 calories, 6 g of carbohydrates, 0g of fat,  0.2 of protein.

 

 

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7 Best Nut Sources Of Protein

nut protein high in amino acids that are a good source of protein for vegans

7 Best Nut Sources Of Protein

Some of the best nut sources of protein, amino acids, minerals and nutrients for vegans, vegetarians and clean eaters. Why protein plays such an important part in making and repairing cells in the body.

What is Protein?

Protein is one of the body’s biggest building blocks of the body, every cell in the body contains protein. Protein is a chain of amino acids. We need protein to grow and repair the body, it is especially important for children, teenagers, and during pregnancy.

What Are Amino Acids?

Amino acids are molecules used to make proteins.

20 different amino acids are needed for us to function healthily.

9 amino acids known as essential amino acids cannot be manufactured by the body so must come from the food we eat.

 

The 9 Amino Acids That Are Essential are tryptophan

Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan and Valine.

 

Nut Sources Of Protein

The total protein content in nuts is very high which is why nut sources of protein are one of the most common sources of proteins for many vegans, vegetarians, and those on a clean plant-based diet.

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7 Best Nut Sources Of Protein

Some of the best nut sources of protein and amino acids easy to source

Almonds

Almonds are reputed to be the best nut source of protein, and high levels of vitamin e, calcium and phosphorus. Almonds contain over 130 antioxidants, help lower HDL levels, low-density lipoprotein and are said to help reduce sugar spikes so a great snack for diabetes sufferers as well as supporting a healthy gut.

Almond provides only 7 of the 9 essential amino acids paired with buckwheat, chia seeds, pumpkin seeds, or carrots to get all 9 amino acids.

21 grams of protein in 100 grams of Almonds.

 

Pistachios

Pistachios are another good source of protein. Pistachios are said to have a high level of amino acids, the highest percentage of branched-chain amino acids compared to many other types of nuts. They are full of nutrients, minerals, vitamins, fibre especially beta carotene, magnesium, phosphorus, potassium, vitamin B1 (thiamine), and Vitamin B6. Pistachios have the greatest phytosterol content among other nuts.

A serving of pistachios is said to have the equivalent of protein that one egg has. Accompany with buckwheat, quinoa or rye to ensure you are getting a complete combination of amino acids in one meal.

Did you know pistachios are one of the oldest nut trees in the world?

20 grams of protein in 100 grams of Pistachios.

 

Cashews

Cashews are a good quality nut source of protein, copper, and magnesium. As well as calcium, iron, potassium, phosphorus, sodium, and zinc. Cashews are also a high source of unsaturated fats.

Did you know over 80% of the world’s cashews are eaten by Americans?

To make sure you are getting a full spectrum of all amino acids in one meal combine cashews with non-GMO soya beans, buckwheat, quinoa, and pita bread.

Nut Sources Of Protein Infographic

Hazelnuts

Hazelnuts are a healthy source of protein, vitamin E and calcium, manganese, copper, omega 3, and omega 6. Hazelnuts also have very high levels of antioxidants.

Combine hazelnuts with chia seeds, buckwheat, rye bread, non-GMO soya.

15 grams of protein in 100 grams of Hazelnuts

 

Walnuts (English or Persian Walnut)

Walnuts have the highest sources of Omega 3’s, other than being a good nut source of protein and calcium they have a  higher level of antioxidants than most food.

Not all walnuts are edible, but the common walnut also known as english walnut or persian walnut is grown all over the world and reputed to have many great health benefits which include reducing the risk of cancer, heart disease and great for brain health.

To get a full complete meal of protein using almonds consider combining with for example chick peas, quinoa, rye break.

15 grams of protein in 100 grams of Walnuts.

Brazil Nuts

Brazil nuts are a good source of protein, selenium, and calcium. They have several antioxidants, including vitamin E and phenols. Known to help reduce inflammation and oxidative stress in the body they are said to be good for heart health, and diabetes and help reduce the risk of cancer.

Brazil nuts should be eaten with baby portobello mushrooms, cauliflower, carrots, cranberry, or watermelon.

14 grams of protein in 100 grams of Brazil Nuts.

 

Pine Nuts

Pine nuts although viewed as a nut are actually seeds. Pine nuts are high in protein and high unsaturated fats, rich in antioxidants, iron, magnesium, protein and zinc. Reputed as good brain food, also great for the heart and can help reduce risk of diabetes.

Pine nuts contain Calcium, Iron, Magnesium, Manganese, Phosphorus, Vitamin E, Vitamin K, Zinc

Eat with cranberry, carrot, cauliflower or watermelon to get all amino acids.

14 grams of protein in 100 grams of Pine nuts

 

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What Are The Most Common GMO Foods?

Most Common GMO Foods Found In The Supermarket

What Are The Most Common GMO Foods found and hidden on our local supermarket shelves and in our processed food? What does GMO stand for and why is this something we should be very cautious of, even avoid?

What are GMO Foods?

GMO’s are Genetically Modified Organisms that are basically organisms genetically engineered by science in a way that does not occur in nature. GMO Foods are basically foods manipulated from an unnatural state, many would say by scientists trying to play god.

 

“It is clear that genetic modification is inherently hazardous, as it invariably result in unpredictable and uncontrollable changes in the genome and the epigenome (pattern of gene expression) that impact on safety.” (3) states Science in Society

Many scientists and medical professionals believe there should be far more research on transparency in GMO Foods especially when we look at the organisations pushing GMO Foods and what they don’t want us to know.

As there is quite a lot of research that suggests that many common GMO Foods can cause serious harm to our health and well-being. 

 

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GMO Foods - What is Genetically Modified Food

 

Will GMO’s Heal Or Hurt My Body?

Health Risks Of Genetically Modified Foods

GE Food And Your Health

Genetically Modified Foods; Safety, Risks And Public Concerns

Here’s The Real Reason Why GMO Foods Are Bad

One of the alarming aspects of GMO Foods is that manufacturers in some countries are not required by law to declare if their food is genetically modified.

 

Common GMO Foods

Common Genetically Modified Foods include

Alfafa

Apples

Canola ( USA)

Corn

Cotton

Papaya

Potatoes

Squash ( USA)

Soya

Strawberries

Sugar Beets (A big source of refined sugar)

Sweet Pepper ( mostly China)

GMO Foods Also Include

Enzymes and Microbes which are used in food processing that are not included on food labels

Meat, Milk, and/or where the animals are fed genetically modified crops.

Vegetable Fats and Margarine that are derived from genetically modified foods.

 

The Main Difference Between Common GMO Foods And Organic Foods

The main difference between genetically modified foods and organic foods is one is the produce from a lab while the other is a produce of nature.

6I believe part of what keeps us healthy in our food is the plant’s natural energy force and natural synergy. Genetically modified foods and crops are unnatural, genetically altered by scientists than something that is natural. 

There are many ethical and health concerns around common GMO Foods that the top food manufacturers and corporate farmland owners try to deny. Especially when many of the top food manufacturers around the world use GMO foods to increase phenomenal profits than increase the genuine quality of our health. 

Organic foods are free from chemical artificial fertilisers and pesticides while genetic foods are not. One of the reasons many people are growing their own organic gardens and organic remedies at home.

No matter if we like it or not our common GMO Foods are been massively produced for profit and power. Some of the biggest corporate names in the world are behind the push and the production of Genetically Modified Food has shown time and time again to be based on power and control. 

We just need to look at the increase in genetically grown meat, meat from a lab another example of people in power and scientists trying to play god as they mess more and more with nature.

Would you like to start to live a more healthy and holistic lifestyle – Check out my 5 Pillars Of Holistic Health and Wellness, the foundations of a totally holistic lifestyle, 👇click the link below 👇

 

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Are Hostas Edible? Can You Eat This Common Garden Plant

Are Garden Hostas Edible?

Are Hostas Edible? The Common Garden Hosta Plant

So Are Hostas Edible? Can you actually eat this common garden plant? What are hostas, where did they originate from, where do they grow and what are their nutritional properties?

What Are Hostas?

Hostas are extremely hardy perennial plants that most gardeners love for a variety of reasons. This includes its low maintenance, its generous lush foliage, and its forgiving nature.  There are now over 2,500 varieties of hostas. Common hosta species are H. Fortunsi which blossoms a pale lavender flower in spring. H. montana are one of the most popular perennial hostas for shady areas

H. Decorata a native of Japan that has dark green leaves and in summer deep blue blooms.

Origins Of Hostas

Hostas originate from the Orient but were brought to Europe in the 1700s. They are known in Japan as Urui and are regarded as a wild plant that people used to pick from the mountains.

Are Hostas Edible? Are They Safe To Eat?

My neighbour absolutely loves hostas, so much so that she inspired me to buy a few hosta plants for my garden. I couldn’t believe it when I read an article that said hostas were edible. So are hostas edible? Let’s look at the research.

Well according to my research the Japanese eat hostas as a vegetable. Hotas actually belong to the asparagus family which is why we would say yes hostas are edible.

Here are some of the most recommended hostas for eating 

  • Hosta fortunei.
  • Hosta longipes
  • H. montana.
  • H. sieboldiana.
  • Hosta sieboldii.

Nutritional Properties Of Hostas

In fact, there has been research done in Japan, on the macro-mineral content of Hostas. Analysis of essential macro-micro mineral content of twelve hosta taxa HasanMehrajabYasuyoNishimurabKazuhikoShimasakib

Hostas contain high levels of Calcium, Vitamin K, P, Magnesium, Maganese, and Zinc.

 

Making Hostas Edible

How To Harvest Hostas

Most research suggests the tastiest part of the hosta is the young hosta shoots that taste like asparagus but in Japan they cook both the young shoots and the leaf stems.

To harvest hostas you don’t need to ruin the full plant, simply harvest around the perimeter of the plant. Hostas are very forgiving and grow rapidly.

 

How To Cook Hostas

Top Tips on how to cook and eat hostas.

How To Cook Young Hosta shoots;

Cut the young hosta’s shoots before they are fully open and unfurled.

Then saute or roast the full shoot or chop the shoot in oil or butter or use as an ingredient in a stir fry.

How To Cook Hosta Leaves

Tender older shoots and leaves are best served blanched and sauteed as a vegetable side dish.

 

 

Some Hosta Recipe Dish Links

Hosta Recipe Dishes

Edible Hostas Shoot Miso Soup

Cheesy Roasted Hosta Shoots

Simple Tips To Take Care Of Your Hosta Plant

Hostas tend to thrive in shady areas where they tend to maintain their healthy darker green foliage.

Hostas love a low ph of rich organic soil, they grow deep and wide so plant a hole 1/3rd of a meter deep.

Once established Hostas tend to be very enduring in most soils for years to come.

Where Can I Buy Organic Hostas To Grow In My Garden

Some of the best places to buy organic hostas to grow in the UK include

Rootsplants

Sue Proctor Plants*

Advantaged Of Growing Your Own Organic Hostas To Eat

One of the big advantages of growing your own food is you get to know exactly what your food is grown in. You don’t have to worry about nasty chemicals or pesticides, contamination from plastic, or other types of toxic wrapping.

Which is why I would ensure if you plan to eat your Hostas you make sure you buy organic hostas from a reputable company.

If you are an organic gardener and professional blogger who would love to write for The World of Health site get in touch. We are presently looking for high-quality blogs around organic gardening and sustainable organic farming from experts in this area.

 

 

 

 

 

 

 

 

 

 

Healthy Dairy Free Ice Cream Recipes

Dairy Free Ice Cream Recipe

Healthy Dairy Free Ice Cream Recipes

Healthy Dairy Free Ice Cream Recipes the whole family will love. Not just dairy-free but free from processed sugars, artificial sweeteners, gluten-free ice cream that still tastes creamy.

Most people LOVE to eat ice cream but it doesn’t always agree with them or their waistline. That is why these creamy healthy dairy-free ice cream recipes are great healthier alternatives to dairy ice cream or other unhealthy desserts. All recipes are full of natural sweetness.

My favourites are the Mango and Pina Colada Dairy-Free Ice Cream and Coconut Dairy-Free Ice Cream.

Coconut Dairy Free Whipped Ice Cream Recipe

Ingredients of this Coconut Dairy-Free Ice Cream Recipe

  1. A tin of full-fat coconut milk ( 400ml) or a block of coconut cream ( choose a good quality)
  2. Chill the full-fat coconut milk or coconut cream overnight in a refrigerator, don’t freeze.
  3. Scoop only the hard coconut cream into a food mixing bowl, leaving out any clear watery substance.
  4. Whip the full-fat coconut milk with the hand or food mixer until it forms into light peaks.
  5. Continue to whip while gradually adding 1 split and scraped vanilla bean pod
  6. Continue to whip while gradually adding natural sweeteners such as natural stevia or coconut sugar  (no more than1/2 cup,  please note liquid sweeteners such as stevia drops agave can impact texture and consistency if choose to use, use sparingly). While continuing to whip ingredients.
  7. Add a pinch of salt, while continuing to whip ingredients
  8. Whip for a minute or two put into a tub or serving bowls and put into the freezer until it reaches an ice-cream-like consistency.

Healthy Mango And Coconut Dairy Free Ice Cream Recipe

Ingredients for the Healthy Mango and Coconut Dairy-Free Ice Cream

  1. A tin of full-fat coconut milk ( 400ml) or a block of coconut cream ( choose a good quality)
  2. Chill the full-fat coconut milk or coconut cream overnight in a refrigerator, don’t freeze.
  3. Scoop only the hard coconut cream into a food mixing bowl, leaving out any clear watery substance.
  4. Whip the full-fat coconut milk with the hand or food mixer until it forms into light peaks.
  5. Continue to whip while slowly adding 2 cups of previously frozen and highly blended mango.
  6. Continue to whip while gradually adding natural sweeteners such as natural or vanilla stevia or coconut sugar  (no more than 1/2 cup,  please note liquid sweeteners such as stevia drops agave can impact texture and consistency if choose to use, use sparingly). While continuing to whip ingredients.
  7. Add a pinch of salt, while continuing to whip the ingredients
  8. Whip for a minute or two put into a tub or serving bowls and put into the freezer until it reaches an ice-cream-like consistency.

Dairy-Free Pina Colada Ice Cream Recipe

This Pina Colada dairy free ice-cream has an exotic twist you can add to any dinner party dessert.

  1. A tin of full-fat coconut milk ( 400ml) or a block of coconut cream ( choose a good quality)
  2. Chill the full-fat coconut milk or coconut cream overnight in a refrigerator, don’t freeze.
  3. Scoop only the hard coconut cream into a food mixing bowl, leaving out any clear watery substance.
  4. Whip the full-fat coconut milk with the hand or food mixer until it forms into light peaks.
  5. Continue to whip while slowly adding 1/2 cup of previously frozen and highly blended mango and 1 1/2 cups of highly blended frozen pineapple.
  6. Continue to whip while gradually adding 1 split and scraped vanilla bean pod.
  7. Continue to whip while gradually adding natural sweeteners such as natural stevia or coconut sugar  (no more than 1/2 cup,  I often don’t use any sweeteners please note liquid sweeteners such as stevia drops agave can impact texture and consistency if choose to use, use sparingly). While continuing to whip ingredients.
  8. Add a pinch of salt, while continuing to whip the ingredients.
  9. Whip for a minute or two put into a tub or serving bowls and put into the freezer until it reaches an ice-cream-like consistency.

As you can see all the dairy-free ice cream ingredients above are suitable for vegans and the health-conscious.

 

These dairy-free ice cream recipes have a variety of health benefits.

Health Benefits Of Coconut Milk

Coconut Milk is rich in electrolytes, it also contains lauric acid and medium-chain triyglcericides which are said to help stimulate thermogenesis and increase insulin, which is said to regulate blood sugar levels. It also includes a variety of minerals and vitamins.

Health Benefits Of Mango

Mangoes are great for your health, especially for the immune system, Mangoes are a high source of magnesium, potassium, and vitamin C, in-fact they contain over 20 different minerals and vitamins and are regarded by many as a superfood.

Health Benefits Of Pineapple

Pineapple is high in antioxidants, vitamin b’s, and c, manganese, and bromelain which have anti-inflammatory properties and can aid digestion, and is antitumorigenic, one of the reasons its consumption is recommended as an aid to help reduce symptoms of breast cancer.

I hope you enjoyed our clean-eating recipe options for ice cream.

Increase The Nutritional Benefits of This Dairy Free Ice Cream

To add a little nutritional boost to these deserts try adding some high quality nut proteins such as Almonds, Brazil Nuts, Hazelnuts, or Pistachios.

Top Tips How To Grow A Small Organic Garden

How To Grow A Small Organic Garden In A Small Outdoor Or Inddor Space by Elizabeth Waddington

How to Grow a Small Organic Garden outdoors or indoors in a small space, using bedding, planters, or even using hydroponics. The things every gardener needs to consider when creating a Small Organic Garden.

A Small Organic Garden

Organic growing is essential if you want to do the right thing for people and the planet. The basic principles of organic food production are simple. In organic growing, you avoid the use of harmful pesticides, herbicides, and synthetic fertilizers. More than this, however, organic growing is about working with nature rather than fighting it. A small organic garden can take many different forms. It can be:

·       A small container garden (on a balcony or patio, or even indoors).

·       A vertical garden, growing leafy plants in pockets or on shelves up against a sunny wall.

·       One or more raised beds or planters.

·       A hydroponic or aquaponic scheme, in which you grow plants in water rather than soil.

·       A small kitchen garden, with traditional rows, or more diverse and abundant planting.

·       Or a low maintenance forest garden – with one or more fruit trees with layered perennial planting below.

Even in small spaces, you have a lot of choices when it comes to how exactly you grow.

However and wherever you choose to grow, there are certain very important things to bear in mind when gardening organically:

 

How To Grow A Small Organic Garden Indoors and Outdoors

Top Tips for Organic Gardening

 

       Work from an understanding of the environment, and choose the right plants for the right places.

       Boost biodiversity in plant and animal life as much as possible. Protect and value wildlife, which will help you in your gardening endeavours.

       Protect and care for the soil in your small organic garden. Healthy soil equals good gardens and healthy people.

       Think about water. Harvest rainwater wherever possible and use it wisely in your garden.

       Maintain fertility over time – make sure you return nutrients to the system.

 

Getting Started On A Small Organic Garden

 

To grow a small organic garden, you need to make sure you have the basics in place. Before you begin:

       Learn more about natural cycles, your own garden, and specific plants. The more you know before you begin, the more successful you can be in your gardening efforts. Growing organic vegetables, organic fruits, organic herbs, and organic flowers can be easier than you might think. And you can hone skills and develop knowledge over time. But taking some time to learn and grow yourself before you start growing plants can be a great idea.

       Get the basics in place. Before you make new growing areas or sow any seeds, think about water management. Consider setting up rainwater harvesting systems. And get a composting system in place.

       Choose a growing method from those mentioned above – thinking about the best solution for your own particular site and your own particular needs.

       Make a plan for your growing areas. Think about any containers you might need. If you will be creating raised beds or growing in the ground, it is a great idea to use ‘no dig’ gardening methods. In no-dig gardening, the goal is to disturb the soil ecosystem as little as possible. In a no-dig garden, organic matter mulches are laid over the soil surface to build healthy soil over time.

 

Creating New Growing Areas

 

In container gardens, choosing the right containers and the right growing medium is key. Make your own growing medium or buy a sustainable organic option. (Avoid peat-based media, which are not an eco-friendly choice.)

If you are creating raised beds or traditional vegetable plots, determine the best position for these beds (considering climate and microclimate – sunlight, wind, and water – and the needs of plants you want to grow).

‘Lasagna beds’ are one great solution for no-dig gardening. Making a lasagna garden means layering ‘brown’ (carbon rich) and ‘green’ (nitrogen rich) organic materials to compost in place. These layers are covered with a thin layer of compost/soil into which you can plant.

In a forest garden, you will begin by planting one or more fruit trees (or other useful trees). You will then establish guilds of beneficial plants. Mostly perennial plants will be placed around the trees to form low maintenance ecosystems that mimic a natural woodland or forest ecosystem, but provide us with the edible and other useful yields we need.

 

Choosing Seeds and Plants and Planting For Your Small Organic Garden

 

When choosing seeds and plants for any organic garden, choose them for your particular garden. And think about what you and your household actually like to eat. If you choose the right plants for the right places, your chances of success are always going to be much higher.

Think, also, about how to combine different plants for the best results. Choosing beneficial combinations is called ‘companion planting’. It can help with environmental conditions, fertility, pollination, and pest control in an organic garden.

There is a lot to learn about organic gardening. But it is easy to get started on the right track. Take the plunge and you will grow a small organic garden successfully, one seed at a time.

Elizabeth Waddington is a permaculture designer, sustainability consultant, and writer, working to encourage organic gardening and promote sustainable change around the world.

If you would like to include a link to my business website – www.ewspconsultancy.com – that would be great.

 

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Alzheimer’s Diet -How to Prevent and Reverse Cognitive Decline

The-Alzheimer-Diet-How-To-Reduce-And-Prevent-Cognitive-Decline-by-Amos-Institute-byThe-World-of-Health-

The Alzheimer’s Diet: How to Prevent and Reverse Cognitive Decline by Amylee Amos

 

Worldwide, about 50 million people are suffering from dementia. Alzheimer’s disease is the most common form of dementia and the emotional and financial toll of this disease is monumental. Alzheimer’s disease is now considered to be the 3rd leading cause of death with no pharmaceutical drugs available to effectively treat the disease, though not for lack of trying on the part of the pharmaceutical industry.

Alzheimer’s drug development has the highest failure rate of any other disease, at 99.6%. That equates to billions of dollars thrown into potential treatments that do shockingly little to slow the progress, reverse the symptoms, or even prevent the disease. The five drugs that have been approved for Alzheimer’s treatment do very little to help the millions of people suffering from the cognitive losses and devastation associated with Alzheimer’s.   

Fortunately, recent research demonstrates that Alzheimer’s is not the idiopathic disease it was once believed to be. In fact, the causes and contributors of an individual’s Alzheimer’s disease can be pinpointed and treated.

Contributors to the programmatic downsizing of the brain that is Alzheimer’s disease include physiological processes such as chronic inflammation, imbalanced oxidative stress, and impaired glycemic control.

These factors are all highly influenced by our diet. Thus, adopting an Alzheimer’s diet is critical in the attempt to prevent and reverse cognitive decline. 

Can Alzheimer’s Disease Be Prevented and Reversed?

 

The mainstream medical community is always quick to comment that there is no cure for Alzheimer’s disease. This just means that no silver bullet approach to preventing or reversing Alzheimer’s exists. You can’t just pop a pill and reverse your Alzheimer’s disease. Thus, because their outdated approach to treating chronic diseases fails in the case of Alzheimer’s, the conventional medicine community remains steadfast in their misguided claim that there is no effective treatment for Alzheimer’s disease. 

The truth is that through a targeted therapeutic approach, Alzheimer’s disease can be prevented and the symptoms can be reversed. In 2018, practitioners from multiple clinical sites published the reversal of cognitive decline in 100 patients while following a multi-targeted approach.

This approach, which adheres to the functional medicine model of addressing the underlying root causes of disease is known as the Bredesen Protocol. Through the Bredesen Protocol practitioners are able to identify the individual metabolic imbalances of each patient and use a systems based approach to treat each imbalance, thereby identifying and treating the root cause of the imbalance, rather than simply masking the symptoms. The result is the reversal of cognitive decline. 

What Is The Alzheimer’s Diet?

Alzheimer's Diet Dr Bredesen Protocol To Reverse Cognitive Decline In Alzheimers

The ideal Alzheimer’s diet to prevent and reverse cognitive decline must be individualized to the patient to ensure that it addresses the root cause of that person’s metabolic imbalances.

However, there are some nutritional components that all those wishing to prevent cognitive decline should adopt. Adjusting one’s nutritional habits to reflect the Alzheimer’s diet is the first step in preventing cognitive decline. 

The foundation of the Alzheimer’s diet is whole, predominantly plant-based foods including non-starchy vegetables, low glycemic fruits, quality proteins, and healthy fats.

Clients following the Alzheimer’s diet are encouraged to eat foods that have been well-studied for their cognitive benefits including leafy greens, cruciferous vegetables, berries, low mercury fatty fish, extra virgin olive oil, and walnuts.

Eliminating Processed Fats and Refined Carbohydrates

 

The diet eliminates highly processed packaged foods, simple and added sugars, processed meats, and refined carbohydrates.

Animal products in general are minimized depending on the specifics of an individual’s drivers of inflammation.

Consuming adequate amounts of the recommended foods provides the nutrients, specifically the micro and phytonutrients that the brain needs to support neuronal and synaptic growth and function. Avoiding the foods not recommended prevents ongoing inflammation and resolves oxidative stress and cellular dysfunction.

Fasting On The Alzheimer’s Diet

Additionally, clients following the Alzheimer’s diet are encouraged to fast for a period of at least 12 hours overnight, with the first three hours occurring between finishing dinner and going to bed. This fast allows for the client to reap the full physiological benefits of sleep, including the natural clearance of beta-amyloid plaques from the brain.

How To Implement The Alzheimer’s Diet

The Alzheimer’s diet should be tailored to meet the unique needs of the individual in order to receive the most enhanced cognitive benefit. At the Amos Institute, clients receive an immersive and individualized nutrition plan that incorporates the major components of the Alzheimer’s diet, with specifications related to their personal drivers of cognitive decline, genetics, and biochemistry.

This is particularly important when considering the genetic variant ApoE4, the genetic variant most commonly associated with increased risk for Alzheimer’s disease. Individuals with this variant demonstrate what is known as decreased cerebral glucose utilization, meaning that their brains do not effectively utilize carbohydrates as a fuel source.

To bypass these impaired metabolic pathways, individuals with this genetic variant are encouraged to achieve a state of mild ketosis

Creating a ketogenic diet based largely on plant foods can be challenging, which is why seeking the help of functional medicine-trained dietitians is so critical for proper implementation. This is where partnering with a program and practitioners such as those from the Amos Institute is so beneficial to success in recovery.

Reversing The Symptoms Of Alzheimer’s Disease

Reversing the symptoms of Alzheimer’s disease and cognitive decline is incredibly difficult, but the research shows that it can be done. If you believe you are at risk of developing Alzheimer’s disease, start implementing the Alzheimer’s diet right away.

If you are already suffering from cognitive decline, seek the expertise and structure of a cognitive health program to begin optimizing your nutrition and lifestyle to reverse your cognitive decline. In the words of Dr. Dale Bredesen, if we all start to implement an Alzheimer’s diet and other lifestyle factors, “Alzheimer’s disease should be- and shall be- a rare disease.” 

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Writer Bio – Amylee Amos Dietician and Nutritionist

 

Amylee Amos MS, RDN, IFMCP founded the Amos Institute to specialize in the implementation of the Bredesen Protocol. She graduated with a Master of Science in Nutrition, Healthspan, & Longevity from the University of Southern California’s Leonard Davis School of Gerontology.

She has trained under Dr. Dale Bredesen and received certification in the Bredesen Protocol from MPI Cognition. She is one of the only dietitians in the United States who is certified by the Institute for Functional Medicine, a new high-level achievement for leading medical providers.

 

Magnesium Deficiency Symptoms And Treatment

symptoms of magnesium deficiency

Magnesium Deficiency Symptoms And Causes

Magnesium deficiency symptoms and treatment depend on the severity of the deficiency. We always talk about how minerals like Calcium and Iron are so important for our bodies. Magnesium, the 4th most common mineral in the body, is gaining a lot of attention these days. That’s because more and more people are ingesting less than the Lower Reference Nutrient Intake (LRNI) and hence are prone to Magnesium deficiency.  [Derbyshire] Magnesium deficiency symptoms could be treated by increasing the intake of magnesium by taking magnesium supplements, including Magnesium-rich foods and correcting dietary habits. This essential mineral is very demanding and you will agree with me as you read further. Let’s learn more about Magnesium deficiency symptoms, causes, and treatment.

What is Magnesium good for?

Magnesium is needed for some of the most basic processes such as energy production and synthesis of RNA and DNA. There are over 300 enzyme systems that require Magnesium for protein synthesis, muscle contraction, blood glucose control, nerve function and many more!

How much Magnesium do I need?

As per the British Nutrition Foundation, 2016, males who are 15 years old and above need 300 mg/day.  15- 18 yr old females need 300 mg/day, while those 19 years and above require 270 mg/day. 

The US FDA has set higher requirements (RDA) of magnesium. 

Magnesium deficiency:

The normal concentration of Magnesium in serum is 75–95 mmol/L. Research shows that serum levels of Magnesium less than 85 mmol/l indicate a Magnesium deficiency. 

Why does magnesium deficiency often go undetected?

Serum magnesium does not amount for the intracellular magnesium i.e. magnesium inside the cell, which in fact makes up for most of the magnesium in the body. This is the reason why magnesium deficiency goes undetected in most cases. [DiNicolantonio et al.]

What are the causes of Magnesium deficiency?

Many of us are deficient in this essential mineral as a result of chronic diseases and many other reasons listed below:

  1. Cooking and boiling vegetables leads to loss of magnesium content in food
  2. Reduced levels of magnesium in processed foods
  3. Meat, sugar, white flour provide less than 20% of the Magnesium required daily
  4. Alcohol, coffee, tea, soft drinks, salt, and sugar increase the excretion of Magnesium.
  5. Increased excretion of Mg is seen in case heavy menstruation, excessive sweating, increased stress
  6. Disease involving increased Mg excretion: Type 1 or Type 2 diabetes, prolonged vomiting/diarrhea, severe sunburns, hypoparathyroidism, gastrointestinal disorders such as gluten sensitivity, ulcers, and inflammatory bowel disease (IBD) 
  7. Other diseases: Cancer (increased demand for Mg), liver diseases such as cirrhosis, hemochromatosis (iron overload) etc. (leading to Vitamin  D deficiency and therefore reduced Mg absorption), viral, fungal or bacterial infectious agents that cause widespread tissue death, renal transplantation, etc (depleting Mg)  [S Johnson]
  8. Cigarette smoking reduced the plasma concentration
  9. Soil depletion of nutrients due to some fertilization methods and agricultural techniques
  10. Use of pesticides- some of the pesticides have the ability to bind minerals such as Magnesium thereby lowering its content in the soil and produce. Consider eating clean or eating organic
  11.  Aging- another cause for reduced absorption
  12. Medications such as diuretics, antacids, antibiotics, etc. diminish Mg absorption. [Schwalfenberg et al.]

Yes…it is surprising how so many factors influence magnesium levels and at least one of them is bound to go wonky at some point. No wonder magnesium deficiency is becoming so common these days.

Common Magnesium Deficiency Symptoms:

Clinical signs of magnesium deficiency may not be seen in most cases as it is in the latent stage. You may experience general weakness, tiredness, leg pain, irritability and so on.

Severe Magnesium Deficiency Symptoms:

  1. Neuromuscular- weakness, tremors, facial twitching, muscle spasm of the hand and forearm
  2. Central Nervous system- increased risk of depression, agitation, involuntary eye movements (nystagmus), seizures
  3. Cardiac- irregular heartbeat

Magnesium Deficiency Symptoms And Treatment In Relation To The Level Of Deficiency Of Magnesium In The Body

 

Benefits of Magnesium supplement:

The upper tolerable limit for Mg supplementation is 350 mg/day.

Research indicates that supplementing with magnesium can help alleviate some ailments and help improve general well-being as well. However, further research for some of the benefits is needed.

Reduces hypertension:

-Magnesium helps prevent the blood vessels from constricting which reduces blood pressure. [Jee et al., Zhang et al.]

Bone health:

-Suppresses bone turnover (which in very simple terms means bone is broken down and re-made) in post-menopausal women and young men and can thereby prevent osteoporosis [Aydin H et al., Dimai HP et al.]

Halves the risk of eclampsiain pregnant WOMEN [The Magpie Trial Collaborative Group]:

-Eclampsia –meaning convulsions in pregnant women with high blood pressure. This is again due to the ability of Magnesium to reduce blood pressure.

Magnesium isstrongly recommended for migraine-

-In this case, Magnesium citrate has been shown to be effective in migraine without aura. Whereas, Magnesium sulfate may be useful in migraine patients with aura. [Bigal ME et al.]

Reduces the risk of diabetes:

 -Magnesium helps improve glucose control and insulin levels. [Kim DJ et al., Hruby A et al.]

Used in Treating Depression and may help prevent depression [Derom ML et al.]

-Magnesium plays a vital role in brain health. In that, it controls the neurotransmitters which send signals throughout the body. For example, Magnesium is essential to produce Serotonin, the happy hormone.

Helps improve symptoms of insomnia:

– This is because Magnesium plays a key role in sleep regulation.[Abbasi B et al.]

Cancer:

– Magnesium supplementation reduced the risk of colorectal cancer. [Wark et al.]

Premenstrual symptoms:

-Magnesium helps decrease premenstrual symptoms. [Walker et al., Facchinetti et al.

Smoking:

-Magnesium helps reduce the number of cigarettes smoked. [Nechifor et al.]

Exercise:

-Few studies show Magnesium can actually help increase exercise capacity in athletes during periods of stress and increases oxygenation. [Golf SW et al.]

What is the best form of magnesium?

The answer to this question is debatable.  However, I will list some of the research that’s been done or is on-going. 

Magnesium citrate:

Studies show that Magnesium citrate (MgC) has higher bioavailability as compared to MgO. A review by Rylander et al. shows more than one study supporting this fact. I found this interesting article where Anna Bolton O’Byrne talks about the study they conducted on Magnesium citrate v/s Magnesium glycinate (MgG). Their results show that  MgC is better than MgG in terms of increasing magnesium concentration in blood serum and urine. MgC could help improve overall magnesium levels in the body. MgC is also beneficial in migraine without aura.[Bigal ME et al.]

Magnesium glycinate (also known as Magnesium bisglycinate)  and Magnesium taurinate:

There are rumors that Magnesium glycinate (MgG) is the most bio-available. However, upon researching, I found that it lacks enough evidence to prove it. There are a few case studies discussed in this paper by Eby GA et al.  which say that MgG and Magnesium taurinate (MgT) assist in recovering from depression. Interestingly, Glycine and Taurine are neurotransmitters which explain their beneficial effects on depression. Not only that, Magnesium is mostly deficient in depressed individuals. If you are stressed out, MgG may help you better as it contains Glycine which is known for its soothing effect. 

(By the way, MgG is the one I use. I take it in combination with pyridoxine and it works well for me. I have found it beneficial in reducing premenstrual symptoms such as bloating, pain and abdominal discomfort.)

Magnesium chloride:

Magnesium chloride (MgC) has greater bioavailability as compared to MgO. It is proved to be effective in the treatment of mild-to-moderate depression. [Tarleton et al.] But it has gastrointestinal (GI) side-effects such as bloating and diarrhea.

Magnesium sulfate:

This is also known as Epsom salt, which is used for a relaxing bath. Some papers talk about the intravenous use of Magnesium sulfate (MgS) in pregnancy blood pressure and eclampsia. In fact, the WHO recommends MgS for the prevention and treatment of eclampsia. There’s evidence for its use in migraine with aura. [Bigal ME et al.]

Magnesium threonate:

This form of Magnesium has been studied in patients with mild-to-moderate dementia. The patients showed improved cognitive abilities after 12 weeks of supplementation.

Magnesium oxide:

Magnesium oxide (MgO) has very low bioavailability and has GI side-effects such as diarrhea. However, it is occasionally used as a laxative.

How should I take a magnesium supplement?

In my case, taking 2 capsules at a time increases bowel movement. So, I take my magnesium supplement twice a day, one in the morning/afternoon and one at night. 

Note: Please consult a physician to decide upon the dosage you need since diseases and a host of other factors come into play when Magnesium is concerned.

What should you take with magnesium?

Magnesium goes well with:

  1. Magnesium with Pyridoxine (vitamin B6) showed a greater effect on people under severe stress. [Pouteau et al.
  2. Vitamin D: The sunshine vitamin is a must for the absorption of Magnesium. It is better to get yourself checked for vitaminD deficiency and correct it.

 

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Magnesium Rich Foods:

Hemp seeds, Pumpkin seeds, Flax seeds, Cacao, and Brazil nuts are super-rich in this mineral. Almonds, Spinach, Cashews, Peanuts, Cereals, Soy-milk and Edamame are some good sources of Magnesium.

Improve Magnesium Absorption:

    1. High calcium intake may decrease magnesium absorption. Ideally, avoid taking calcium-rich foods or supplements 2 hrs before and after Magnesium-rich food or supplements. 
    2. Cut down on or if possible avoid the consumption of Sodas, Alcohol, Tea, and Coffee
    3. Treat Vitamin D deficiency
    4. Consume raw vegetables and reduce consumption of processed foods
    5. Quit smoking.
    6. Try including “clean” or organic foods in your diet since they contain higher amounts of nutrients including Magnesium. [Crinnion WJ]

magnesium rich super foods infographic

Summary:

  • Magnesium is essential for basic processes such as energy production and for the proper functioning of 300 enzyme systems.
  • As per The British Nutrition Foundation, the requirement of magnesium is 300 mg/day, varying as per gender, age, nationality, and in case of deficiency.
  • The signs and symptoms of Magnesium deficiency are often unseen. They manifest depending on the severity of the deficiency. Some of the symptoms are facial twitches, neuromuscular weakness, tremors, seizures, irregular heartbeat, depression, etc.
  • Magnesium absorption and elimination are influenced by several factors including medications,  gastrointestinal and renal diseases, other nutrient deficiencies such as Vitamin D, stress, some agricultural practices, and cooking resulting in the foods’ Magnesium content.
  • Magnesium can aid in alleviating migraine, depression, hypertension/eclampsia in pregnancy, insomnia, premenstrual symptoms, and stress; reducing the risk of diabetes and cancer; improving exercise capacity and helping reduce the number of cigarettes smoked.
  • Among the many forms of Magnesium supplements, Magnesium citrate seems to be the most bio-available and safe. Magnesium glycinate is another great option if you are looking for relief from stress. 
  • Hemp seeds, Pumpkin seeds, Flax seeds, and Brazil nuts are super rich in magnesium. Almonds, Spinach, Cashews, and Peanuts are also good sources of magnesium.
  • Consider consulting a physician to decide upon the dosage since magnesium metabolism is affected by a ton of other factors. 
  • Magnesium goes well with Pyridoxine and vitamin D.

Some Simple Tips To Increase Magnesium Levels are:-

  1. Leave a gap of 2 hrs before and after Magnesium-rich foods 
  2. Treat Vitamin D deficiency
  3. Reduce the consumption of processed foods and have more raw veggies
  4. Try cutting down on sodas (soft drinks), alcohol, tea, and coffee
  5. Quit smoking
  6. Try including “clean” or organic foods in your diet

 

 

Low Cost Holistic Health Course

 

Winter Super Juice Recipe – Winter Sunshine

winter superjuice to boost your immune system

Check out our Winter Super Juice Recipe 

Our Winter Sunshine Super Juice Recipe is a great energy and immune-boosting buster. This healthy juice is packed full of many vital nutrients and vitamins that can support you through the winter months. An easy to make healthy super juice for the whole family that can be used to help reduce the risk of colds and flu.

 

Winter Sunshine Super Juice Ingredients

1 Large Organic Carrots ( approx. 146gm)**

1-2 Organic Apples** ( depending on how sweet you like your juice)

½ Inch of Ginger

1 Organic Orange**

1/2 inch of Lemon** without the rind

Optional; Pinch Of Nutmeg & Cinnamon to suit taste. 

 

** Organic is always best when possible to reduce risk of toxins and pesticides. But if not organic, we suggest you make sure you clean your vegetables well.  The most simple and effective ways to do this is this;  clean your fruit and vegetables before putting them into your fridge or fruit bowl. You can clean fruits and vegetables in a variety of ways. You can add one portion of white vinegar to 10 parts of water. Or just buy a fruit and vegetable cleaning product such as veggi wash, but note these products can be expensive.

super juice recipe for winter colds

 

Health Benefits Of Winter Sunshine Super Juice

So what are the potential health benefits of this Winter Super Juice? Well, let’s look more closely at the individual ingredients of this healthy juice.

Carrots, we often undervalue the nutritional benefits in a carrot. But carrots contain vitamins A, C and K, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc and folate. As we know contains a diet high in beta-carotene is great for our eyes, especially night time vision. But beta-carotene has also been shown in a lot of research to have anti-cancer effects especially with the additional high levels of anti-oxidants. Carrots are also extremely hydrating  eyesight, nourishes, and hydrates skin, 

Apples are supposed to keep the doctor away and like carrots are supposed to help support the eyes, particularly reduce the risk of cataracts and macular degeneration. Some of the main nutrients in an apple include vitamins A , C,  potassium, calcium and flavonoids. Apples also have both soluble fiber known as pectin and insoluble fiber which supports digestion. Pectin is also known to help reduce many forms of heart disease. It does this by helping stop cholesterol and plaque building up on the lining of blood vessels.

Oranges, we know a healthy intake of vitamin C is linked to a healthy immune system but did you know it is also linked to a reduced risk of colon cancer? Oranges contain vitamin C, vitamin B-6, calcium, potassium, thiamine, niacin, riboflavin, folate and pantothenic acid and even protein. As well as copper, phosphorus, magnesium, manganese and selenium. The fact oranges contain magnesium, and rich in Vitamins B6 make apples useful aid at helping maintain blood pressure levels. Oranges like apples also have soluble and insoluble fibre. 

 

Health Benefits Of Cinnamon, Ginger And Nutmeg

Ginger has been used for many thousands of years as not just a spice but a natural medicine especially in Ayurvedic Medicine. Ginger is widely used as an anti-nausea remedy during pregnancy it also has demonstrated in medical research to helpreduce menstrual pain.Ginger is widely used as a natural remedy for colds and flu. But ginger is also a natural anti-inflammatory, anti-oxidant and anti-apoptotic. Having been shown to demonstrate a protective function against natural, chemical, and radiation-induced toxicities

Cinnamon is a warming spice that is widely used in the food industry and pharmacy industry for its various therapeutic properties which include “been reported to possess astringent, warming stimulant, carminative, blood purifier, digestive, antiseptic, antifungal, antiviral, antibacterial, antioxidant, anti-inflammatory and immunomodulatory properties and also help to reduce cholesterol and blood sugar levels. “

Nutmeg is another useful spice that also has anti-inflammatory properties well known to encourage better sleep a well-known natural remedy for insomnia. It is also has been suggested that it may be a useful aid in the healing of stomach ulcers.

This healthy juice was created by The World of Health’s very own Juice therapist, Healer and Wellness Coach – David Rabone.

David Rabone is a highly experienced healer, therapist, and coach who has been studying health and spirituality over the last 25 years. David who is based in Scotland, UK. Is a qualified pharmacist, has trained with many top healers and coaches around the world.  

Boost Your Energy and Immune System with our Winter Super Juice Recipe


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Vitamin D Deficiency Causes And Treatment

benefits of sunshine vitamin d deficiency

Common Vitamin D Deficiency Causes And Treatment

The most common Vitamin D Deficiency causes and recommended treatment. Are you wondering if you should be taking vitamin D supplements? The truth is most people today are deficient in this essential vitamin. The biggest reason for low levels of vitamin D is reduced exposure to the sun. According to Van Schooler (2017), people all over the world are deficient in this essential vitamin. 

How is vitamin D made in the body?

So how is vitamin D produced in the body? Ultraviolet (UV) B radiation penetrates uncovered skin and converts cutaneous 7-dehydrocholesterol to pre-vitamin D3. Pre-vitamin D3 is then converted to Calcidiol (i.e. 25-hydroxycholecalciferol) in the liver. Calcidiol is converted to active vitamin D, vitamin D3 (also called Calcitriol 1,25-dihydroxycholecalciferol) in the kidney. 

What does Vitamin D do? 

Vitamin D3  acts at the genetic level, in this sense, it can turn specific genes on/off thus regulating the cell’s activities. It does so by binding with the Vitamin D Receptor (VDR), which is present in most cells in the body. 

By now we all know that Vitamin D3, the active form of vitamin D, is required for building and maintaining bones. It also has an impact on the intestines, immune and cardiovascular systems, pancreas, muscles, brain, and the control of cell cycles. (Nair et al.)

 An adequate amount of vitamin D is  required to aid in:

  1. Calcium and Phosphorus absorption from the gut
  2. Maintain immunity, 
  3. Stimulate insulin production, 
  4. Cognitive functions

The Sunshine Vitamin has been demonstrated in clinical studies to-

  1. Help prevent cancer and CVD
  2. Act as an Anti-hypertensive
  3. Reduce the risk of Type 2 Diabetes
  4. Alleviate depression

So, we can keep mostdiseases at bay by maintaining normal levels of this vitamin.

Vitamin D Deficiency Causes:

According to the UK Scientific Advisory Committee on Nutrition (SACN), low serum levels of vitamin D, (below 25 nmol/l (10ng/ml)) increases the risk of poor musculoskeletal health. Vitamin D deficiency is when the levels are below 20 ng/ml. 

VDD poses health risks such as loss of bone mineral density leading to fractures and osteoporosis in adults, rickets in children, the risk of developing CVD (Judd et al.). Moreover, Vitamin D deficiency (VDD) is correlated with Parkinson’s disease, Autoimmune diseases (type 1 diabetes, multiple sclerosis, Rheumatoid arthritis, and auto-immune thyroid disease).

Groups at risk of vitamin D deficiency (VDD):

  1. Breastfed infants and  Children, 
  2. Older adults,
  3. Pregnant and breastfeeding women, 
  4. Those suffering from fat malabsorption in the following diseases: Celiac disease, Crohn’s disease, liver cirrhosis, obstruction of the bile duct by gallstones, chronic pancreatitis, cystic fibrosis, gastric bypass (bariatric surgery), short bowel syndrome (after surgical removal of a large part of the small intestine), and small intestinal bacterial overgrowth (SIBO). 
  5. People with limited sun exposure
  6. People with dark skin -Due to a large amount of melanin which results in darker skin, this type of skin takes relatively more time as compared to a lighter skin tone to produce vitamin D. 
  7. Obese people: People with BMI ≥30 have lower serum vitamin D levels in comparison to non-obese people. Obesity may call for a higher intake of vitamin D than usually required since a higher amount of subcutaneous fat captivates more of the vitamin altering its release into the circulation. (Nair et al.)

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Symptoms of Vitamin D deficiency:

Signs of low vitamin D are non-specific and include frequent infections, muscle weakness, tiredness, tooth decay, and backache. So, it’s wise to get your Vitamin D levels checked if you see these symptoms occurring more often. Supplemental Vitamin D: D3 (cholecalciferol) can help restore vitamin D levels to normalcy (>=20ng/ml). It is more efficacious than D2 (Ergocalciferol).

 

best sources of vitamin d infographic

Sources of Vitamin-D:

Sunlight: Sunlight is the best source of vitamin D you can get. If you live in a place that receives abundant sunshine, you can get all the vitamin D you need, provided you sunbathe for a few times per week. Exposure to sunlight for 5 -30 minutes sans sunscreen (face, arms, legs, etc.) between 10 am to 3 pm in Summers helps the body synthesize the required amount of vitamin D. Caution: Avoid overexposure to the sun as this may cause sunburn, skin aging, and skin cancer.

Vitamin D Food Sources: Make sure you include natural vitamin D rich food sources such as fatty fish (salmon, mackerel, sardines, cod liver oil) and egg (with yolk). Vitamin D-fortified foods such as milk, yogurt, and cheese are some other sources of vitamin D.

If you are a vegan, then you can go for sun-dried mushrooms and microalgae. Sundried mushrooms contain the D2 form of vitamin D. If consumed when fresh, the D2 levels will likely be above 10 μg/100 g fresh. Note: The vitamin D2 levels decrease with storage and cooking. [Cardwell et al.]

Freshwater microalgae were found to contain 80 μg of D3/100 g besides ergosterol, D2, and &-dehydrocholesterol. [Japelt et al.]

This means we can still get some vitamin D in winter, a time when the levels are generally found to be low. And when many people suffer from (SAD) Seasonal Affective Disorders.

If your vitamin D levels are below 20ng/ml, you should consider taking a supplement because the food sources of vitamin D alone are not going to be enough to maintain normal serum levels of this vitamin.

How much  Vitamin D should you supplement?

According to the British Nutrition Foundation, 10 mcg/day of supplemental vitamin D is sufficient for most people. 

For babies, 8.5 to 10 mcg per day is recommended only if the baby is taking less than 500 ml of formula per day. 10 mcg is recommended for children aged 1-4 yrs. However, for adults higher doses of the vitamin can confer a lot more benefits. The upper safe limit is 4000 IU or 100 mcg. The required dosage depends on the level of deficiency. 

Consult your physician to find the right dose to normalize your vitamin D levels.

VITAMIN D Deficiency Treatment:

Even though sunlight is the best source of Vitamin D, it is not available to us throughout the year. Besides, including Vitamin D rich foods alone is not capable of restoring the serum levels of this vitamin to normalcy. Hence the need for vitamin D supplements, especially in winter. 

According to an interesting article I read, vitamin D supplementation has shown a preventive role in respiratory tract infections. Given that vitamin D has an impact on immune responses, it may act as an anti-infective agent as well. But, this is yet to be proved clinically in large populations. 

When it comes to choosing Vitamin D supplements, Biocare has variants for different conditions and age groups. Children can benefit fromflavored-liquid and bioavailable form of vitamin D3. While adults with malabsorption can go for Nutrisorb Liquid Biomulsion D– it can be taken as a sublingual vitamin D spray, under the tongue or as a drop as well They also have Vitamin D drops for babies.

Nutrisun is another company that offers a Vitamin D spray. This is a good choice for vegetarians since they source their vitamin D from lanolin which comes from sheep’s wool. 

Vegan Vitamin D: If you are a vegan, then you would be happy to know that there are vegan sources as well, such as the one that Protea Wellness offers. In their case, vitamin D (cholecalciferol) comes from Lichen (a combination of algae or cyanobacteria and fungi living together). 

Risks of overdosing:

The clinical symptoms of Vitamin D toxicity (VDT) are nausea, vomiting, abdominal pain, apathy, confusion, excessive thirst (polydipsia), excessive urination (polyuria) and dehydration.

Prevent overdosing on vitamin D as it may lead to too much absorption of calcium leading to hypercalcemia. This happens due to excessive long-term intake of the vitamin. Serum levels of Calcitriol higher than 150 ng/ml (375 nmol/ml) is an indication of vitamin D overdose. (Suchowierska et al.)

Always make sure that you buy a vitamin D supplement from a reputed manufacturer to lower the risk of overdose.

Summary:

The Sunshine Vitamin may play a role to help prevent or reduce the risk of Type 2 diabetes, CVD, hypertension, and cancer; alleviate depression apart from aiding the absorption of calcium and phosphorus. 

Vitamin D deficiency is when the serum levels of this vitamin are below 20 ng/ml. 

Limited sun exposure, old age, fat malabsorption, dark skin, and obesity are some causes of Vitamin D deficiency (VDD). 

Signs of low vitamin D levels are frequent infections, muscle weakness, tiredness, tooth decay, and backache. It is best to get your serum vitamin D levels checked if you experience these signs more often. 

VDD gives rise to health risks such as Osteoporosis (in adults), rickets (in children). Research correlates vitamin D to the risk of CVD, Type 2 diabetes and other health disorders.

There are some vitamin D rich foods, such as cod liver oil, sun-dried mushrooms, microalgae, and some vitamin D-fortified foods. But these decent sources of vitamin D cannot help you reach normal vitamin D levels if you are deficient in this vitamin.    

Sunlight is THE BEST SOURCE of Vitamin D. It is enough to get all the vitamin D your body needs if bare skin is exposed to sunlight 5-30 minutes. 

If for any reason you are unable to get enough sunlight, resort to Vitamin D supplements, especially the sublingual vitamin D spray. To avoid overdosing, it is best not to take beyond 4000 IU or 100 mcg of vitamin D supplement per day. This is because long term consumption of excess vitamin D leads to toxicity.

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Clean Eating – 5 Steps To Eat Clean

clean eating lifestyle

 Clean Eating

What is Clean Eating? And how can you start eating clean today?. Why is cleaning eating becoming increasingly popular and supposed to be so good for our health and wellbeing?

What Is Clean Eating?

Clean eating basically refers to eating foods that are in their more organic, raw, natural and whole state. Rather than eating adultered, processed, modified foods. Foods that are baked and/or cooked foods with trans fats, additives, refined or artificial sugars. So clean eating is not a faddy diet or weight loss program but a more natural way of eating. That naturally helps you become more healthy and often lose excess wait.

Clean Eating in many ways is the natural way our ancestors consumed their food. This is how we were supposed to eat before foods became genetically modified, sprayed with chemicals and pesticides, or injected with hormones. In-fact then most people would eat their food with minimum adulteration. They would pick fruits and nuts straight from the trees, dig up vegetables from the garden or land. And other than cooking or pickling there were no added artificial sweeteners or highly refined sugars.

 

Clean Eating Is healthy eating

A more clean diet helps you choose high-quality, high-nutrient, more raw and organic food sources. To support and encourage more optimal wellbeing. The purer, fresher and more raw our food is the more nutrients, energy, fuel it has to repair, restore and heal the body. Clean eating is great for the skin, it is a natural detoxifier. Unhealthy eating means our organs, digestive, and detox system has to work so much harder. With a cleaner diet, the body is in a more natural state of homeostasis.

 

Worldwide Addiction To Unhealthy Eating

Today people are dying, getting sick because of their unclean and unhealthy diet. Data from the 2009-10 National Health and Nutrition Examination showed evidence that 58% of the american diet was from ultra-processed food.According to the Guardian “UK families buy more ultra-processed food than any others in Europe, amounting to 50.7% of the diet. Germany comes second, on 46.2% and then Ireland on 45.9%. ” Salt, sugar, highly processed carbohydrates, and trans fats are causing so many health issues from obesity to diabetes, heart disease to overstimulation.

clean eating lifestyle

5 Easy Steps To Clean Eating

    1. Buy Fresh Produce – Choose as much fresh produce, loose produce that you can. Most clean food can be bought loosely, has no or very little packaging think about fruit, vegetables, raw nuts, raw seeds, fish, meat
    2. Clean Your Fresh Produce – Clean all fruit and vegetables as soon as you bring them home, before putting them in the fridge or cupboard. Simply 1 part white vinegar to 4 cups of water.
    3. Eat Organic When You Can – Choose organic when you can, you would be surprised how dirty and polluted many fresh foods are with chemicals, hormones, pesticides. Check out the dirty dozen foods that have the most pesticides and toxins, these are the ones you should try and by as organic when possible. If any of your fruit and vegetable were in a box or bag, check out the country they were grown. Some countries use more pesticides than others.
    4. Eat Raw When You Can – Your diet should contain as many raw fresh plant-based foods that you can eat. Except perhaps in the more winter months, when you eat should be eating lots of healthy hot soups, healthy stews, lentil casseroles without additives, grilled fish or meat. Prepare little snack boxes of fruit and vegetable crudites for snacks. Have a healthy juice or smoothie as part of your breakfast.
    5. Don’t Fry Your Food – Reduce your temptation to fry, especially using oils that turn into transfats, try to bake or grill when possible.

 

Clean eating in many ways is part of a more naturally healthy way of life. It helps you realign with what is important and healthy for you and your family’s wellbeing. With simple gradual changes in your diet and buying habits, you will soon be adopting a clean eating lifestyle.

If you would like to learn more about why you should be eating organic.

Download this Free Ebook – Eating Health with Organic Food

 

clean eating with organic food

 

 

 

 

 

Healthy – What Does Healthy Mean?

what does healthy mean - the world of health

What does Healthy mean?

Healthy means having good health. Is the opposite of sick, but also can mean “doing

well” in a general sense. Each of us strive to be healthy.

 

But many of us have illnesses, chronic disease, auto-immune disorders or just

symptoms that appear out of nowhere and don’t know where they came from. So, you

call your Dr. to evaluate what’s going on and he/she prescribes you medication to treat

the “symptom”. Not considering what is causing the symptom in the first place.  And of

course, we all know there are side effects to medications, which in some cases can be

worse than the actual symptom itself. 

 

The Wheel of Life; Wellness 360

Wellness 360 is a Holistic perspective.  Each of the tabs on the wheel interconnect

between all parts of ourselves. Each person has unique circumstances and needs.

Creating balance by making small changes – when we make changes in one area of our

life, we often notice it changes other areas….interconnected.

healthy what does healthy mean the wheel of life

In considering your Core foods (inner layer) and what areas might be out of balance, you

may find that there are many things affecting your imbalance.  It can be overwhelming

to look at all the areas where you don’t feel that you are achieving exactly what you want

to or realizing that each area has some percentage of “unfulfillment”. 

 

The Wheel of Life is a way to take a closer look at the whole picture, to really drill

down into what specific things are in or out of balance. 

 

The Inner Wheel

Represents activities and things that affect you DIRECTLY. The food you take in or the

fresh air you breathe.

Water

 Sunshine

 Air

 Food

 Movement

 Sleep

 

The Outer Wheel

Consists of indirect things that affect a person’s health and well-being.

Relationships

 Careers

 Finances

 Mindset

 Spirituality

 Purpose

Let’s take a closer look at the inner layers (CORE) to see how they directly affect us.

 

healthy what does healthy mean to you the world of health

Wellness 360 Food

Most conversations about taking good care of your body includes the emphasis on the

food you eat. At YOU Wellness, we know that our nutrition is a significant foundational

part of our wellness practice. healthy eating is crucial if we want to feel and look the

best we possibly can.

 

Talking about the element of Food is important when it comes to wellness for many

reasons. First, of course, is that nutrition is one of the hottest topics when it comes to

being healthy.

 

What we eat directly impacts how we look, how we feel, and how we do a lot of things.

It’s also one of the most confusing and ever-changing elements. When you use the

Wellness 360-wheel, Food becomes an element that is simpler than you think.

There are several aspects that make up the element of Wellness 360 Food.

 

These include things like:

 

The specific types of foods that we put into our mouths.

 The amount and quality of the food.

 How we eat that food, such as in a hurry or at a peaceful, slow pace.

 Noticing whether the food gives us energy or makes us feel tired.

 Checking in to see whether the food feels nourishing.

 Paying attention to whether the food makes us feel good after eating it.

 

Healthy Eating Is as Unique as You Are

Every person on the planet has specific biochemistry, environment, and lifestyle. When

combined, we are each quite unique. That means that each diet and nutrition plan out

there isn’t good for every person. It’s not a one diet-fits all. The food you eat needs to be

as unique as you are. Each person has specific individual needs. There are many factors

that influence which foods are best for you as an individual.

 

Wellness 360 Rest

Generally, it’s hard to improve your physical wellness for life when other parts of your

life might be under stress or unhealthy  One of the elements that can support you to gain

perspective on your life and see the connections between all the Wellness 360 elements

is the element of Rest.

 

The first reason it’s so important is that rest and sleep affect us on so many levels. When

we initially think of rest, we tend to think of sleep. And sleep is one of the biggest health

challenges that people in our culture face today.

 

Rest as a Wellness 360 element encompasses more than sleep, of course. The overall

American and western attitude toward rest is to try to minimize it as much as possible.

We put value on getting more done, being more productive, and being more efficient.

But we’ve lost our value for rest in our culture. Our quality and quantity of rest has

decreased, causing many problems ranging from minor health issues to major

challenges.

 

But when we’re talking about rest, we mean more than just sleep. Rest is a bigger idea

than that. It’s all about valuing our self-care practices. Rest also includes our downtime

and the ways that we intentionally slow down. It’s all about taking time to enjoy a

hobby, relaxing entertainment, or restful activities. Rest is about the things we can do to

release stress, calm our bodies, and power down our minds for a while.

 

Pay Attention to Your Energy Levels

You might be one of the lucky ones who sleep well and then wake up energized and

ready to start your day. Or you might wake up dragging from the first moment your feet

hit the floor. Notice your energy levels at the beginning of the day, but also pay close

attention to how they change throughout the day.

 

Do you feel exhausted by lunchtime? Are you loading up on caffeine just to get through

the day? Are you dragging all day long and then laying in bed wide awake at night? Keep

a journal to track your energy levels, then compare it to other activities and the food

you’re eating to discover patterns and correlations.

 

Check in With the Wellness 360 Wheel

Oftentimes, our quality of rest is directly affected by other aspects of our lives. If you’re

struggling through a bad patch with your partner, it might be really hard to sleep at

night. Lots of elements can be making it hard to go to sleep and to stay asleep. They can

also make us feel less motivated to engage in self-care, right during a time when we

might need it most.

 

Get Better Rest and Sleep

Taking good care of yourself is essential to achieving wellness. This includes focusing on

resting more, giving yourself better self-care, and ensuring that your sleep each nigh is

restful.

 

Wellness 360 Water

Water is an incredibly important part of your wellness routine and something to

consider when improving your overall health. There are many ways to look at Water and

ways to consider how it impacts our well-being.

 

Importance of Water for Health

One of the reasons we should talk about water is the fact that over half of the human

body is made of water. It’s an important element in our organs, our blood, and even our

bones. Water’s job in our bodies ranges from insulating our organs to lubricating our

joints, to forming the building blocks of cells.

 

Water is also an important part of the elimination system, carrying waste and toxins out

of our bodies. Water for health is always important to create a healthier body and a

more balanced wellness practice.

 

The simplest understanding of water for health is that we take in water through drinking

and eating. When we drink water, we are contributing a crucial element to our body for

its survival. We want to continually replenish the water in our bodies so it can support

our organs, joints and cells.

 

Without water, we become dehydrated and when that happens, our bodies can’t

function properly. Our cells become sluggish and too dry to perform their functions

optimally. We depend on water to live, way down to the cellular level. The quality of

water we’re drinking also greatly affects us. Dehydration can have a negative impact on

your wellness, so it’s important to balance water for health and well-being.

 

Here are a few ways you can get started with balancing your water element.

 

1. Keep track of your water intake.

Write down when you drink water and how much you’re taking in. Pay attention

to when you feel thirsty and make note of it.

 

2. Pay attention to the other beverages you’re drinking.

If you’re a big coffee drinker, notice what it does to your thirst and bathroom

visits. Caffeine tends to trick the body into eliminating water, which will leave you

dehydrated. Also, keep a close eye on other things you drink, such as sodas, diet sodas, teas,

juices and alcohol. Some of these liquids are hydrating and others are

dehydrating. Some of them will wreak havoc with your water fluid balance. Water

is always the best thing to drink for your health.

 

Wellness 360 Sun

It’s vitally important to get about 10 minutes of natural midday sunlight every single day

– and it’s crucial in the winter. This is true even if it’s overcast outside. We spend a

whopping 90% of our time indoors – and that’s where everyone else’s germs are

multiplying! Sunlight boosts the immune system by converting cholesterol to vitamin D.

It stimulates the thyroid gland; ensures sound sleep by triggering melatonin production at

night; and boosts the mood. Get outside for a walk and get your vitamin D for the day.

A minimum of 20 minutes per day when the sun is high in the sky is ideal for optimum

vitamin D intake. You’ll also feel more energized once you soak up some sunlight.

 

Wellness 360 Air

One of the important elements of Wellness 360 is Air. At the most basic level, our body

is alive because of the air we breathe in. It’s literally our life force and the element that

makes it possible for all the cells in our body to thrive.

The air you breathe contains a lot of oxygen, which is an essential element for life. Every

one of your cells needs it in order to carry out their functions and keep you moving.

When you breathe in, air moves into your lungs, then oxygen travels to all the places it

needs to go through the bloodstream.

 

Understanding the Air Element

The element of Air focuses on the actual air coming into our lungs when we breathe in.

Since air is such a vital part of our life force, it’s important to consider the quality as it

will affect our physical health. Improving our wellness isn’t complete until we’ve

addressed the ways in which we take in air.

 

Air as Nature and Outdoors

As a Wellness 360 element, Air also represents the air outside and nature. This includes

our environment and how we treat it. That includes how the environment impacts our

air quality, which then affects our health. An environment that is treated poorly and has

become unhealthy will have negative effects on our health. On the flip side, when we

lovingly care for our environments, it can have a hugely positive effect on our mental

and physical health.

 

When we are exposed to air pollution for any length of time, it can harm our respiratory

system, lungs, and cardiovascular system (our heart). Long exposures to pollution can

lead to serious diseases and health effects that can be devastating.

 

Air as Indoor Environment

Your indoor environment is also important. The air quality of our homes has a huge

impact on the air we breathe in and our overall physical health. Our homes are our safe

havens, away from the outdoor environments that surround us. The quality of the air we

take in within our homes is an important consideration when balancing wellness and

health.

 

Air as Breath

While the quality of the air you breathe in is super important, it’s also crucial to consider

how you are doing the physical breathing.

 

Most people breathe in using just their upper chest, taking in very short and shallow

breaths. For ultimate health, we need to be breathing in deeper ways. Air should move

in your nose, down into your lungs, filling up so fully that your belly rises. It should

then make its way back out, leaving through your nose or mouth fully. Intentional

breathing brings in the most efficient levels of oxygen, bringing vitality and true

oxygenation to every cell in the body.

 

Learning how to breathe properly impacts our well-being at a deep level. Deep breathing

helps to calm our nervous system, and slower breathing can de-escalate panic and

anxiety.

 

Wellness 360 Body

Wellness 360 is a holistic philosophy that supports the integration of all areas of our

well-being. But it’s not just one-dimensional. It’s a three-dimensional, layered system

that supports the whole person. Each layer of Wellness 360 can be used to change your

health and life on different levels. Going beyond just our external health, Wellness 360

takes us to the inner layer of ourselves and can help us define and evolve our whole

being.

 

On the first layer – the physical, external layer, Wellness 360 continues to provide a

holistic framework for balancing our lives in the 12 elements of life we originally created.

On the second layer – the internal, inner layer, Wellness 360 goes to the next level by

integrating both the external and internal. We are not just physical bodies; we have an

internal world that plays a huge role with our health. What’s happening on the inside is

often as important as what is happening on the outside.

 

And finally, on the third layer – the symbolic, more “energetic” layer or that hidden

layer you can’t see – Wellness 360 provides greater meaning to the areas of our life that

are out of balance and provides a deeper understanding of our individual journeys.

I encourage you to really look at the Wellness 360 wheel and see what areas are out of

balance. Then rate them from 1-10. 1 being the lowest, 10 being the highest. If you rate

any areas at 7 or below then those areas are the main and biggest that need to be focused

on and fixed. As they are interconnected with other areas of your life and is not whole.  

 

Empowering You To Be More Healthy

I am a Master Certified Holistic Health and Wellness Coach, founder of YOU Wellness

and creator of The MS Energy Blueprint. On Facebook, I’m known as The MS Wellness

Coach. I specialize in empowering women with MS to combat fatigue and increase energy

levels naturally so that you can transform from existing to living life with vitality and

abundance.I am also an author of Blue Fingers Brass Knuckles – self-help book for those newly

diagnosed with MS.

 

If you would like to learn how to improve your overall health and manage your MS

symptoms naturally, click HERE to schedule your FREE strategy session with me!