How to source natural vitamins

There are a lot of people who do not have enough natural vitamin sources in their diet and therefore suffer from a deficiency of one or more vitamins. Obviously, it is possible to buy vitamin supplements to help overcome any deficiencies but for the majority of people it should be possible for them to obtain the majority of their recommended daily allowance of vitamins from natural vitamin sources. The key to gaining the correct amount of vitamins from natural vitamin sources is to eat a healthy and balanced diet. 

There are certain diets, such as vegetarian, that provide a limited number of natural vitamin supplements and therefore a supplement may be necessary. Also, the intake required of these natural vitamin sources at certain periods may need to be increased and a supplement may be the best option. It is important to be aware of each of the different types of vitamins and their best natural vitamin sources so that a person can incorporate as many of these as possible into their regular diet. Water soluble vitamins cannot be stored in the body and need to be replenished on a daily basis so it is natural vitamin sources for these vitamins that are the most essential to know. 

• Natural vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

• Natural vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

• Natural vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes

• Natural vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes

• Natural vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast

• Natural vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ

• Natural vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains

• Natural vitamin B8 sources are whole grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast

• Natural vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

• Natural vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts

• Natural vitamin B13 sources are root vegetables, liquid whey

• Natural vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds

• Natural vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums

• Natural vitamin C sources are citrus, cabbage family (such as, cabbage, cauliflower, broccoli, kale, bok choy), chili peppers, berries, melons, asparagus, rose hips.

This is, by no means, an exhaustive list but it’s a good place to start. To ensure you get all the recommended vitamins you need to maintain optimal health, click here!

4 natural arthritis remedies to reduce inflammation

Arthritis, whether it is osteoarthritis, rheumatoid arthritis, or gout, have the common symptoms of inflammation of one or more joints. This is accompanied by pain, swelling and sometimes joint deformity. Traditionally, with herbal medicine, anti-inflammatory herbs such as black cohosh, feverfew, yucca and wild yam were recommended. And a naturopath might prescribe vitamins like vitamin A, the B complex, vitamin C, and vitamin E. Plus a host of minerals like chelated zinc, chelated calcium and magnesium, copper salicylate, selenium and bromelain. And supplements like evening primrose and fish oils, glucosamine, and superoxide dismutase, which is found in good quality dehydrated (but not juiced) green barley powder.

But scientists have found some very effective anti-inflammatory agents in our own kitchen. Some of them, like ginger, can be bought as a supplement. And due to ginger's strong taste, this might be a preferable way of taking it to get the quantities you need for a significant anti-inflammatory effect. But others, like olive oil, can easily be integrated into the daily diet. Cinnamon is not commonly used as a supplement here, but in India it has a rich traditional use and may be available as part of an Ayurvedic supplement.

 

Ginger

One of the active constituents in ginger is a phenolic compound known as gingerols. These have been found to have a strong anti-inflammatory effect. In a study reported in the Osteoarthritis and Cartilage Journal, the participants who took the ginger compound had significantly less pain during movement than those who took the placebo. This study followed 29 people over 12 months, and also found that swelling in the knees was also reduced. However, if you are taking blood thinning medication like warfarin, you may need to be careful about the amount of ginger you take, as ginger can thin the blood also. (Australian Healthy Food)

Cinnamon

This delicious spice has a number of health benefits. Specific to inflammation and arthritis, cinnamon can help inhibit the release of inflammatory fatty acids. (Australian Healthy Food)

Yellow and Orange Fruits and Vegetables

Some of the carotenoids in yellow and orange fruit and vegetables help reduce inflammation. Carotenoids are what gives these vegetables and fruit their color. (Australian Healthy Food)

Olive Oil

Extra virgin olive oil acts similar to the anti-inflammatory drug ibuprofen, though it doesn't have the immediate pain-relieving effects that ibuprofen does. But a compound found in extra virgin olive oil, called oleocanthal has been found to inhibit the COX enzymes like ibuprofen, in what researchers describe as a 'dose dependent' manner. This research was originally reported in the September, 2005 issue of Nature magazine by Paul Breslin and his associates from Monell Chemical Senses Center. He describes oleocanthal as a natural anti-inflammatory compound that is potentially as strong as ibuprofen. He suggests that taken over the long term, it will have the same potential benefits that long term use of ibuprofen does. Their results found that taking 50 grams of extra virgin olive oil is equal to approximately 10% of the dosage of ibuprofen recommended for pain relief for adults. Olive oil also has a host of other benefits, including a heart protective effect.

To start an anti-inflammatory eating plan, visit struggling2move.com.

Fight Cancer With These 10 Foods

More than a third of all cancers could be prevented by changes in diet and exercise. One of the most important things you can do to reduce your risk is lose excess weight - and one of the best ways to lose weight is through a filling, fiber-rich diet including plenty of fruits and vegetables. 

But that's not the reason why the National Cancer Institute recently approved the dietary guidance: "Diets rich in fruits and vegetables may reduce the risk of some types of cancer and other chronic diseases." These foods are packed with antioxidants and other compounds that protect your DNA and fight free radical damage. 

Since these substances work synergistically, it's best to eat a variety of fruits and vegetables rather than relying on one particular produce item to serve as a magic bullet against disease. That said, recent studies have uncovered specific benefits in the following foods that would recommend making them a part of any healthy diet.

1. Tomatoes: Lycopene, also found in watermelon and pink grapefruit, has been linked to lower risk of prostate, ovarian and cervical cancer. It also targets the free radical that is implicated in lung and digestive cancers. 

2. Broccoli sprouts: One forkful triggers a cascade of antioxidant activity that lasts for days. 

3. Berries: Blueberries, cranberries, cherries, raspberries, strawberries, grapes - all rich in anthocyanins that repair and protect DNA.

4. Soybeans: Isoflavones such as genistein may help prevent and treat prostate cancer and may reduce breast cancer risk

5. Tea: Both black and green contain powerful compounds shown in countless studies to lower the risk of several types of cancer. 

6. Pumpkin: This unsung super-food is a super-rich source of both beta-carotene and alpha-carotene, two hard-working carotenoids that combat lung and ovarian cancer. 

7. Spinach: Popeye's favorite may help ward off cancers of the liver, ovaries, colon and prostate. The active antioxidant lutein is also found in kale and other leafy greens.

8. Garlic: Allium veggies (which also include onions and scallions) work to get your body's own antioxidant defense systems in gear. This process provides protective benefits against stomach, esophageal and breast cancers. 

9. Pineapple: The enzyme bromelain may inhibit the growth of malignant cells in both lung and breast cancer, while the phenolic compounds also provide a protective benefit. 

10. Apples: Can one a day help keep cancer at bay? Studies show quercetin may reduce the risk of lung cancer and impede growth of prostate cancer cells. Other antioxidants together with pectin help halt colon and liver cancer cell replication.

Post-holiday bloat? 7 tips to reset and nourish your body

After an amazing Thanksgiving Day celebration, it's time to refocus on our nutrition and get back on track! 🎉🌱

 

Here are some tips to help you reset and nourish your body after enjoying those delicious holiday treats:

Hydrate, Hydrate, Hydrate

Start by hydrating your body with plenty of water. Proper hydration supports digestion, helps flush out toxins, and replenishes your system. Aim to drink enough water throughout the day to keep yourself refreshed and revitalized.

Fill Up on Fresh Fruits and Veggies

Load up your plate with an abundance of colorful fruits and vegetables. These nutrient-rich powerhouses will provide you with essential vitamins, minerals, and antioxidants, while keeping your meals light and refreshing.

Prioritize Lean Proteins

Enjoy some of that leftover turkey with some spring greens. Protein is essential for muscle repair and satiety, helping you feel satisfied and preventing overeating.

Embrace Whole Grains

Opt for whole grains like quinoa, brown rice, or whole wheat bread instead of refined carbohydrates. Whole grains are packed with fiber, providing sustained energy and promoting better digestion.

Mindful Portion Control

Pay attention to portion sizes and listen to your body's hunger and fullness cues. Enjoy your meals slowly, savoring each bite, and stop eating when you feel comfortably satisfied.

Plan and Prep

Set yourself up for success by planning and prepping your meals ahead of time. Having nutritious options readily available makes it easier to make healthy choices and avoids relying on unhealthy convenience foods.

Get Moving

Engage in physical activity that you enjoy, whether it's a brisk walk, a workout session, or a dance class. Exercise boosts your metabolism, improves mood, and helps you feel energized.

 

Remember, it's all about balance and consistency. Don't be too hard on yourself for indulging during the festivities. By adopting these healthy habits, you'll get back on track and continue your journey towards optimal health.

 

For a nutritional reset any time of year, try a 3-day reset or a 21-day reset, guaranteed to nourish your body for optimal function.

 

Cheers to a refreshing post-holiday reset! Let's nourish our bodies, embrace wellness, and keep striving for our health goals. 💪🥗🌟

Understanding Carbs and Glycemic Load: A Beginner's Guide

You may have heard about the glycemic index and wondered what it is all about. The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have low glycemic indexes.

Foods with a high glycemic index convert into sugar very quickly, with negative physical effects. Foods with a low glycemic index turn into sugar gradually, helping maintain your body's chemical balance. In general, foods with a low index are preferable.

Glycemic Load measures the amount of sugar a food actually releases in the body. Foods with a low glycemic load usually have a low glycemic index, yet still have a low glycemic load. Other foods have both a high index and a high load. You should avoid high load foods as a regular part of your meal plan.

When you choose carbohydrate foods, check both their glycemic index and glycemic load. Detailed tables with this information are widely available. When you join my next Empowerment Zone, you will gain access to meal plans that balances your glycemic load without you having to give it a second thought. Leave a comment for FREE Glycemic Index chart!

Simply eating more fruit and vegetables is not the answer - they must be the right fruits and vegetables. Starchy vegetables such as peas or lentils (200 to 250 calories per cup) are healthy, but they contain more calories than you may want. If you need to eat more to satisfy your hunger, add low glycemic load vegetables. For example, spinach and asparagus are better choices than higher calorie corn and peas. A cup of spinach topped with 1/2 cup of tomato sauce has only about 90 calories, but it gives you nutrients from two color groups.

Color code your food

When considering which foods to enjoy sparingly, also use color as a guideline. Many brown and beige carbohydrates, like pasta, beans and potatoes, while healthy, also tend to be high in calories.

How to bring more fruit and veggies in your diet

The new food guidelines issued by the United States government recommend that all Americans eat between five and nine servings of fruits and vegetables every day. When you first hear that number, it may seem like a lot, but it is much easier than you think to fit that many servings of fruits and vegetables into your daily diet. For one thing, the shelves of the grocery stores are fairly bursting with fresh fruits and vegetables. In addition, vegetables and fruits are some of the least expensive, most nutrient rich, foods in the supermarket. With all these fruits and vegetables to choose from, it is very easy to make these nutritious, delicious foods part of your daily meals and snacks.

When you consider how much a serving really is, it is actually quite easy to get five to nine servings of fruit and vegetables per day. For instance, the recommended daily amount equates to a quite reasonable two cups of fruit and two and a half cups of vegetables every day. When you consider how many fruits and vegetables are available, and how low the prices usually are, it is easy to see how to reach this daily goal.

One great way to get the nutrients you need from fruits and vegetables every day is to take full advantage of the variety of these foods available. Eating the same thing every day quickly becomes boring, so why not pick a variety of fruits and vegetables, in every color of the rainbow and in every conceivable shape, size and texture, to give yourself a varied diet every day.

When shopping for fruits and vegetables, it is important to choose a variety of different colors. This is for more than purely artistic reasons. The variety of color in fruit and vegetables represent different types of nutrients, and choosing a variety of colors will help ensure you get all the vitamins and minerals you need each and every day.

Finding new recipes is another great way to ensure you get those five to nine servings of fruits and vegetables every day. Everyone likes to try out new recipes, and these new recipes may just provide the impetus you need to eat all those fruits and veggies.

New recipes can also provide you the opportunity to try out some fruits and vegetables you have never tried before. For instance, everyone has eaten oranges, but have you tried kiwi fruit or mangoes? How about spinach or kale? Trying new things is a great way to find new favorites while getting the best nutrition available.

Many people mistakenly think that they do not need to eat five to nine servings of fruits and vegetables every day if they just take a vitamin supplement. Nothing could be further from the truth. That is because fruits and vegetables contain far more than the micronutrients identified by science and synthesized in vitamin pills. While these micronutrients, such as vitamin C, vitamin A and vitamin E are important to good health, so too are the hundreds of other elements that are contained in healthy foods like fruits and vegetables. These elements are not available in any pill, they must be ingested through a healthy, balanced diet that contains plenty of fruits and vegetables.

In addition, fruits and vegetables are much less costly than vitamin pills. Fruits and vegetables are very inexpensive, especially when purchased in season and grown locally. In the long run, getting the nutrition you need from the food you eat is much less expensive, and much better for you, than popping those vitamin pills every day. 

Having said that, if you find yourself having trouble getting up to 9 servings of fruit and vegetables each day, consider supplementing with a meal replacement smoothie that fills potential nutritional gaps in your diet. I personally enjoy one that contains much of the recommended vitamins and minerals plus prebiotics and probiotics that support a healthy gut, and rarely found superfoods that optimize bodily function including increasing energy, curbs cravings and improves regularity.

So, try your best to get your five to nine servings of fruit and vegetables every day. It may seem like a lot, but you can meet this goal simply by including fruits and vegetables as snacks, as garnishes, as side dishes and as meals or in the alternative, supplement with a high-quality meal replacement smoothie.

Eat right, feel amazing

One of the most important things to do when you are trying to get in shape is paying attention to your diet. This may surprise you, but this does not take any extra time from your schedule, and you will feel much healthier when you eat the right foods in the right quantity.

One of the best ways to change your diet is to change to an organic one. It is good to increase the fiber in your diet, which will clean out your colon of all negative weight loss inhibitors. This means that instead of eating refined or processed foods, you should eat whole grain foods like brown rice and whole wheat bread. This has more fiber and less bad fats such as trans-fat and cholesterol. 

You should also increase your input of protein, minerals and vitamins. To do this it is good to eat more fruits and vegetables and substitute red meat for fish and chicken. These meats have less calories and fat and still provide more protein. 

One of the most important parts of changing your diet is to completely eliminate junk food. This will include candy, chips, popcorn, ice cream, milk shakes and soda. (but if have a legendary sweet tooth like mine, keep reading. I’ll share some swaps that taste just as delicious but are good for you).You can substitute fruits and vegetable snacks instead. Instead of sodas you can drink water or dilute juice with water for flavor. You will find this makes a huge difference in your sugar and fat intake. 

You will feel healthier and have more energy when you change your diet. At first you may feel a little different with the extra fiber and complete change in food but this will soon pass and your body will work better and more efficiently. You will have more energy and feel like an entirely new, better person.

Keeping fit does not just depend on exercises, diet also plays an important part in improving your body composition. Remember that looking after your health and staying fit is an investment in yourself and something you should not neglect or you will find that you will regret poor health habits later. Diet is one part of staying fit that does not take any extra time and you will reap the benefits throughout your life once you get into a good habit. With these few points you can make huge strides towards staying fit and healthy and being able to do the things you want to do.

As promised, I got the hook up for healthy dessert recipes that help you stay on track and gives you a little flexibility in your routine. 

Apples - Crunch Your Way to Healthy Nutrition

There's no easier way to add a dose of nutrition to your day than by crunching on a tasty apple. You probably first experienced its delightful flavor as a baby, when applesauce introduced you to real food. And now, whether it's a Granny Smith, a McIntosh, or a Red Delicious, you think of apples as old friends. Grown throughout the world, apples are high in fiber, vitamins, minerals, and antioxidants. They're fat-free, cholesterol-free, and low in sodium. In short, eating apples is a smart part of a healthy lifestyle.

6 ways apples keep you healthy

1. Regulates your day. 

You don't have to worry about staying regular anymore. Whether your problem is visiting the bathroom too often or not often enough, apples can help.

A British researcher, Dr. D.P Burkitt, believes one of the easiest ways to prevent all sorts of illnesses, is to avoid constipation. He calls the diseases caused by chronic constipation "pressure diseases." Appendicitis, diverticular diseases, hemorrhoids, hiatal hernias, and even varicose veins can all be caused by straining to pass small, hard stools.

Just one apple with its skin contains 4 to 5 grams of fiber - the most important nutrient in keeping your bowels working like a well-oiled machine. Keeping yourself regular without relying on harmful laxatives could be as easy as replacing that afternoon snack of potato chips or cookies with a crisp, delicious apple. And think of the calories you'll save. The average apple has about 80 calories while a serving of chips weighs in at 150 calories and you'll get about 200 from just a few cookies.

But that's not all apples can do. They're also good for diarrhea, thanks to an ingredient called pectin. This carbohydrate has a congealing effect in your intestines that helps firm things up and return you to normal. Applesauce is actually the best apple product for diarrhea, since it's made without the high.-fiber skin. But watch out for extra sugar. Some brands of applesauce dump a truckload of sweeteners into an otherwise healthy food, and too much refined sugar could make your diarrhea worse.

2. Keeps your body young. 

By now you know antioxidants can protect you from many of the diseases that seem to be a part of aging. In fact, so many people are taking supplements for antioxidant protection that it's become a multibillion-dollar industry. But the evidence is mounting that whole foods can do more for you than pills.

When scientists compared a 1,500-milligram vitamin C supplement to one small apple, the results were astounding - the antioxidant values were equal. That means a fresh apple has more than 15 times the antioxidant power of the recommended daily dose of vitamin C. And that's just for starters. The researchers also found an ordinary apple was able to stop the growth of colon and liver cancer cells in test tubes. Unpeeled apples were especially effective. The question you need to ask yourself: Why waste money on flavorless supplements when you can get better antioxidant firepower from a sweet, crunchy fruit?

3. Cuts your risk of heart disease. 

Sometimes it's hard to remember which food is good for which part of your body. The next time you pick up an apple, examine it carefully. It's shaped a bit like a heart - and that should help you remember apples are good for your heart.

It's the magnesium and potassium in apples that help regulate your blood pressure and keep your heart beating steadily, and it's the flavonoid quercetin, a naturally occurring antioxidant, that protects your artery walls from damage and keeps your blood flowing smoothly.

In fact, adding flavonoid-rich foods like apples to your diet has been scientifically confirmed to lower your risk of heart disease. There's proof of this in a study of Japanese women who ate foods high in quercetin. They were less likely to get coronary heart disease than other women and they had lower levels of total and LDL, or bad, cholesterol.

4. Strikes at the heart of strokes. 

Apples are even a smart choice for helping avoid strokes. Scientists aren't sure which ingredient in this multi-talented fruit to credit, but the connection is clear - people who regularly eat apples are less likely to have strokes than people who don't.

5. Protects your joints. 

In areas of the world where fruits and vegetables make up a large part of the diet, very few people get arthritis. Compare this to modernized countries where fruits and vegetables have been replaced with fast, processed food and you'll find up to 70 percent of the population suffers from some form of arthritis. Just a coincidence? Not according to nutrition experts. They link this trend in part to boron, a trace mineral many plants, including apples, absorb from the soil.

If you eat like most people, you'll get about 1 to 2 milligrams (mg) of boron a day, mostly from non-citrus fruits, leafy vegetables, and nuts. Experts believe, however, you need anywhere from 3 to 10 mg a day to affect your risk of arthritis. To boost your boron intake to this level, you'd have to eat more than nine apples a day.

This is probably an unreasonable amount for most people, but don't despair. Pair an apple with other boron-rich foods like a few tablespoons of peanut butter and a large handful of raisins, and you'll not only have a delicious afternoon snack, but you'll make your joint-saving quota of boron at the same time.

6. Helps you breathe deeply. 

Your lungs are assaulted every day by cigarette smoke, air pollution, pollen, and other air-borne nasties.

Perhaps you suffer from asthma, emphysema, or similar lung condition. If all you want to do is take a deep breath, then grab an apple.

A five-year study of more than 2,500 men from Wales found those who ate five or more apples per week were able to fill their lungs with more air than men who didn't eat apples. Experts believe you might be getting some special protection from the antioxidant quercetin. Unfortunately, eating apples can't reverse a lung condition you already have, but you just might add a new line of defense against further damage.

Bonus tip for your pantry 

Buy apples that are unbruised, firm, and have good color. Take them out of their plastic bag and store them in your refrigerator - loose in the produce bin or in a paper bag is best. And since they will absorb odors, keep them away from strong-smelling foods like garlic and onions.