Fitness Tuesday: Herb Pharm Supplements

       Happy Tuesday!! I had to take off sometime because in all honesty, social media has been getting on my nerves lately. I think it's a variety of things causing the discontent with it. I have a love/hate relationship with the influencer & social media fields in general but, that's life. Anywho, for the last two years, I have been taking supplements outside of all the other medication that I take. I've tried a few different brands but found that Herb Pharm is one of the better ones for liquid herbal extracts. These are the few that I have been using on a regular basis:

Ginger

Ginger helps with your cardio health plus with increasing brain function. I sometimes put ginger in warm water with lemon in the morning. I like the liquid better because it does not leave a grainy texture from not dissolving like powder ginger. Their extract comes from the rhizome of Certified Organic plants. The ginger is harvested when fully mature, shade-dried, then extracted. They use sliced Ginger, as opposed to powdered, which helps it retain its pungent aroma. It is suggested to add 1 full squeeze of the dropper bulb to 2 oz. of water or juice, 2 to 5 times per day. Best taken between meals.

Relaxing Sleep

-Relaxing Sleep features valerian  along with passionflower prepared from the flowering herb, that consist of the leaf, flower & stem. They suggest that you add 1 full squeeze of the dropper bulb to 2 oz. of water or juice, 1 hour before bed and again at bedtime. May be taken up to 4 times per day for general relaxation.* Best taken between meals.

Milk Thistle

Milk thistle helps with improving your liver function. Their milk thistle comes from dried whole seeds. They use a double-extraction process which creates a more concentrated extract. It is then extracted in small batches with Certified Organic cane alcohol for potency. It is suggested to add 1 full squeeze of the dropper bulb to 2 oz. of water or juice, 2 to 4 times per day. Best taken between meals.

Ashwagandha

 Ashwagandha can help with endurance & in lowering blood sugar levels. The plant's root is harvested at the peak of readiness, & shade-dried to retain its full color & aroma, then is thoroughly extracted. The herb is revered in Ayurvedic traditions. It is suggested to add 1 full squeeze of the dropper bulb to 2 oz. of water or juice, 2 or 3 times per day. Best taken between meals.

Turmeric

Tumeric aids in alleviating swelling & inflammation. The whole Turmeric fingers or sliced rhizome is imported from its native regions. They mill whole or sliced rhizomes at the last moment before extraction. The herb has a long history in Ayurveda and Traditional Chinese Herbalism.
It is suggested that you add 1 full squeeze of the dropper bulb to 2 oz. of water or juice, 2 to 5 times per day. Best taken between meals.

I actually have an essential oil & herbal book with different recipes. In the future, I may post a few of the recipes that I've tried from the book. If anyone else out there takes any herbal supplements from other companies, I would love to know about them & why you like them. Until next time, Peace & Blessings all. 

Best & worst foods for helping with Sleep

 

Via

   During Covid, I haven't been sleeping as well as I was before. It could be from the mattress, being unemployed, or the stress of everything going on. I usually go to be around 12/12:30 am. I've been trying to get my diet back to normal since it's been crazy, which could be contributing to my lack of sleep. Nearly 70 million Americans are sleep deprived. Since, I'm sure I'm not the only person with sleep & diet problems right now, I wanted to share some of the best & worst foods to eat before bed. All of the information for this is a combination of list from Nutritious life, Cooking Light, Health.com & Eat This, Not That.

Foods to help with better Sleep

Almonds, Walnuts, & Cashews: contain magnesium, which acts like a natural sedative; a small deficiency in magnesium can lead to trouble in the sleep department. 

Apricots: full of vitamin C which can help relieve stress, shown to help your body recover faster from stress.

Asparagus: high in folate; folate has been linked to helping with anxiety & mood.

Bananas: a source of  melatonin (a sleep hormone) that helps to decrease the time it takes to fall asleep, increases sleepiness and may also increase the amount of time you spend asleep. & potassium, which helps normalize heartbeat. 

Cheese: a good source of tryptophan (particularly swiss or cheddar), an amino acid that encourages the release of melatonin.

Nutmeg: improves blood pressure and cholesterol levels; home remedy for cramps and anxiety. 

Tart cherries: loaded with anthocyanins, an antioxidant that lowers inflammation, as well as cholesterol and triglyceride levels; natural source of melatonin.

Oatmeal: contains tryptophan; converts to the sleep controlling hormone, serotonin; one cup provides you with 60 mg of magnesium. 

Some other foods that help with better sleep include: Lentils, Spinach, Legumes, Salmon, & Milk, 

Foods to avoid before bed

High fat foods: unhealthy fats and refined carbs have caused disturbances in the sleep/wake cycle; stimulates the production of acid in the stomach, causing heartburn; disrupt body’s natural circadian rhythms, making you sleeper during the day.

Coffee: contains caffeine is a central nervous stimulant; skip later in the day;

Dark chocolate: contains theobromine, another stimulant that can increase heart rate and sleeplessness; chocolate dark has more than white & milk chocolate; eating a whole bar of chocolate before bed could keep you up due to the caffeine.

Alcohol: causes the quality of sleep through the night to be worse & can cause one to feel groggy; metabolizes quickly in your system, causing you to wake up multiple times during the night; makes snoring worse. 

Spicy Foods: can trigger heartburn; can interrupt sleep by increasing core temperature (core temperature naturally decreases closer to bedtime). 

I've been drinking Calm & using supplement called Relaxing Sleep from Herb Pharm that has helped some. I'll probably share my bedtime routine at some point. Next week,  I'll be sharing some of the other Herb Pharm supplements that I take throughout my day & the benefits of them. Until next time, Peace & Blessings, all.

Fitness Tuesday: Supplements I use- FNX Fitness

Since I've been trying to get back into a full workout routine, I've been taking some new supplements for the last few months. FNX fitness is one of the companies that I get my supplements from. They are based here in the USA (Utah to be exact). According to their website, their supplements are formulated to help people endure longer, recover quicker, and build strength faster than others on the market. Below are the main items that I use from them everyday.

     Recharge: I use this about 20-30 minutes before I start working out. This is the preworkout can help with exercise capacity, helps with endurance, & strength improvements.

     Recover: I take this about 10-15 minutes after I've done my ab workout at the end. I usually mix this & the collagen that I take in one glass. This post-workout helps muscles recover faster along with giving it the nutrients needed. Contains electrolytes to help with hydration, reduces lactic acid build up, & helps with increase blood flow.

     Rebalance: I add this to water sometime in the early afternoon (usually around 1 or 2pm). This is their version of super greens. They are efficient energy production, liver detox & gut health, hormone neural & immunity health.

     Rebuild: I actually combine this & the Recharge together preworkout. Creatine has been shown to help in increasing lean muscle mass and strength. It provides additional fuel to the muscles, making it a vital part in  maximal power and strength-based activities.

All of these come in a variety of flavors except the Rebuild that is unflavored. If you are looking for protein, they also have regular & Vegan version to try. I'm planning on trying the Vegan one once I finish the protein that I have. Also, if you are interested in trying any of their products, you can use this code here for 15% off. They are also are Afterpay as well. Afterpay is where you can pay products & where they are broken up into four payments (even though you can pay it off sooner than that). 

Have a great Tuesday. Peace & blessings, everyone!!!

Relaxation Tips during Trying Times

Via

     Between all of the things going on in the world & many of our personal lives, I think we all need to find ways to relax. Mental health issues have become a topic of decision during this time. I know that I talked about why you should try therapy one one post. There are some people though who do know how to relax or take time to help themselves. Today, I'm going to talk about some relaxation tips. I do some of these on the regular while some I'll be trying out.  Below are some suggestion from Heathline & Verywellmind. 

-Breathing Exercises : Can be used anywhere & anytime. These are easy to do & work fairly quickly. 

-Meditation: Good for developing positive attitude. Long-term practice can aid in reducing stress.

-Exercise: Exercise is a great way to release stress and blow off steam. It can aid in relaxation as well. 

-Supplements: A number are used to benefit in helping reduce stress & anxiety including, Lemon balm, Ashwagandha, Green tea, & Valerian. *Some supplements can interact with medications or have side effects, so you may want to consult with a doctor if you have a medical condition.

-Reducing caffeine: Caffeine can be healthy in moderate does. However in high doses, it can increase anxiety. If you are jittery or anxious, it is suggested you cutback or out your intake.

-Writing/journaling: Write what you're grateful for can move your thoughts from the negative happening to the positive aspects in life.

-Socializing: Right now this one is tough at the moment. Spending time with friends have been found to release, oxytocin, a natural stress reliever. Both genders are found to suffer from depression & anxiety if they are lacking social connections.

-Practicing Mindfulness: A few ways to practice mindfulness include mindfulness-based cognitive therapy, mindfulness-based stress reduction, & yoga. 

Sources: 16 Simple Ways to Relieve Stress & Anxiety & Top 5 Tips for Relaxation and Stress Relief

If anyone tries any of these tips, I would love to know. Peace & blessings, have a great day & stay safe, everyone!!

Fitness Tuesday: Reasons to try Therapy

Via

     With all of the unrest in the world at the moment, many of us are at our breaking point physically & mentally. For some, talking to others help with vocalizing our stress, pain, & your current mood. Taking care of ones' mental health is impartive especially for POC. Seeking help for mental health is seen as a taboo in Black culture. There is a stigma associated with having a mental issue. Many try to deal with their issues on their own or ignore them. According to the National Alliance on Mental Health, approximately 30% of African American adults with mental illness receive treatment each year, compared to the U.S. average of 43%.

Recently though, that stigma has change. With race issues boiling over (it has been a long time coming, if you want to know my opinion), black people deciding to start taking care of themselves, finally. Black women in particular, have always put others feelings & needs before our own. Now is the time to put our needs first for ourselves. I know that for me, talking to a therapist was a major breakthrough for me. Talking to a person who is unbaised, that is not a friend or family member helps you open up more. It is easier to share & get an outsiders opinion to help you with clarity on situations sometimes.

Below I am going to share some reasons to try therapy from Healthfully:

Helps with organizing your thoughts
Most of us need a sounding board that is not involved directly with whatever situation that is happening. Everyone should get feedback during stressful times. Finding that person who can give you constructive advice should help in making clarity to appear.

Healing from Past Pain
Therapist can help you address issues from your past. This can include problems,situations,
or moments from your childhood, relationships, and other life events. Therapy can help in getting rid of the negative thoughts.  help things in perspective, & give one a more positive outlook on life. It’s important to have a positive mindset to be able to enjoy life more freely without worrying.

Can Pin-Point Cause of Problems
Seeing a therapist can help you in seeing what's normal behavior & what isn't. Many who struggle with anxiety or anger don't examine what is causing the problem on their own. A therapist can aid in discovering what is causing ones' reaction to situations in their life.  Discussing what’s on one's mind with a therapist will help you process your thoughts better.

Getting Information from a Third-party
Whether one is having problems in their work or personal life, it's good to find information from someone not directly involved. Most of us don’t always have the answers when trying to communicate with others. Gaining insight on how to handle situations are key when one is trying to grow and heal.

Improves Overall Well-being
Seeing a therapist can be beneficial to your overall mental health. And that's good for your general well-being. Many face the stigma that going to therapy means that there is something wrong with them. People that go usually are healthier mentally since they are verbalizing their feeling.

For those of you that are looking for resources about mental health & wellness, here are a few website with some more information:

The Nap Ministry

Therapy for Black Girls

The Loveland Foundation

Black Mental Wellness

And I also want to put one of the podcast I listen to as well on here: Balanced Black Girl podcast.

 

Peace & blessings, have a great Tuesday!!!

Fitness Tuesday recipe: Triple Berry Granola & Yogurt

     Today, I wanted to share a quick & easy breakfast. This can be made the same day or ahead if need be. I called it a triple berry granola & yogurt. The name comes from the triple berry yogurt granola that I used from Sprouts. You can use any granola or yogurt type though. Below, I am going to breakdown the ingredients alone with benefits of that item.

Ingredients

• 1 cup Plain greek yogurt
• High in protein, can aid in digestion, heart health & weight loss (source)

• 1/2 cup Triple Berry Granola 
• May help lower your cholesterol, aid in preventing heart disease & cancer. Oats make it high fiber & iron. (source, source)

• 1 cup Strawberries, sliced
• Regulate blood sugar and insulin levels, lower the risk of type 2 diabetes, obesity, & heart disease. In those with osteoarthritis, it has been shown to help reduce pain & markers of inflammation and oxidative stress. Boost immunity, help with brain health. (source, source)

• 1 tbsp Local Honey
• Contains pollen, enzymes, & antioxidants. Helps build an immunity to some seasonal allergies. Can help treat ulcers and diarrhea. (source, source)

Usually, I add all the strawberries, granola, & then the honey into the bowl of yogurt. Then, I mix well until blended. 

The I used frozen since that is what I have at the moment. The granola that I used is similar to the frozen triple berry mix that I bought in the store. It has a few blueberries, strawberries, & raspberries in it (just enough to make is a triple mix. Sometimes, I eat this for breakfast or I will eat this as a snack in the afternoon if I am hungry & I do not want a meal. 

Make sure that there is not a lot of added sugar in the granola since you are adding some in form of honey & that from the strawberries. Be careful to not added to much since granola can be high in calories.

I would love to know how everyone else eats their granola. 

Peace & Blessings, everyone!

Fitness Tuesday:Foods to Boost your Immune System

 

Via

     And it is Tuesday, the first Tuesday of April at that. If you would have asked anyone last year, even in January what April 2020 would look like, no one would have said what is happening right now. We are all having to slow down, that is one of the plus side of this whole situation. On top of that, it is the end of Flu season & the beginning of allergy season (which I know all too well).

With all that said. Today, I am going to talk about what you need to boost your immune system. Having a healthy immune system is important all the time but right now, it is particular vital. Here are some of the vitamins & minerals that you need to have for increased immunity (along with some other benefits of each) plus some of the foods to add into your diet:

-Vitamin C (Increases white blood cells, body does not store)

Kale

Citrus

Papaya

Spinach

Bell peppers

Kiwi

Garlic

-Vitamin E (Protects cells from damage, key for healthy skin & eyes)
Sunflower seeds
Broccoli
Spinach

-Vitamin A (plays a major role in skinall foods below contain beta-carotene)
Sweet Potatoes 
Carrots
Pumpkin
Squash
Garlic

-Vitamin D (Aids in regulating your body's natural defense mechanisms)
Tuna
Mackerel
Salmon
Eggs
Beef
Fortified cereal & milk
Mushrooms

-Iron (Increase in their daily energy levels, mental clarity and ability to focus, helping white blood cell production to fight bacteria)
Broccoli
Kale
Brown Rice
Beans
Red Meat
Fish

-Folate or Folic Acid (Helps produce & maintain new cells)
Beans
Spinach
Broccoli
Beets
Brussels Sprouts
Citrus Fruits

-Selenium (May help prevent cardiovascular disease, thyroid problems, & reduce the odds of come cancers)
Oats & barley 
Shellfish 
Whole Wheat pasta
Tofu

-Zinc ( Helps with hormone production, proper growth and repair, promotes normal digestion)
Pumpkin Seed
Ginger Root
Poultry
Fortified Cereal
Nuts
Pork


I know that is a lot of information up there. I have been trying to incorporate all these in my date everyday. Along with exercising at home, I have been feeling pretty good. During this time, we all need to try to take care of yourself mentally & physically. Peace & blessings, all. Have a great Tuesday!!!

Fitness Tuesday on a Wednesday: How to handle your Mental Health & Anxiety during a crisis

Via

     Good day, everyone. I was going to post this yesterday but I ended up having to go try to do some errands before things closed down. The mood is not only somber due to all of the social distancing but I think literally not doing anything is causing some people anxiety. A while ago, I did a post on managing stress. 

This stress post is a bit different due to the situations we are all in at the moment. Some people are self-quarantining here but many have to still go to work until told otherwise. All of that is putting stress at an all-time high for many. According to the CDC, stress can lead to change in your sleep or eating patterns, difficulty sleeping or concentrating, chronic health problems becoming worse, & increased alcohol or drug use. Below are a few suggestions on how to navigate the stress & anxiety that you may feel right now from the CDC, Today, & Mashable:

-Read news from trusted sources 

Read & look at sources that you trust to get your information that are accurate. For sure look at the CDC & WHO for update information pertaining to the virus in the US & other parts of the world.

-Curtail your social media time 

Unfollow or mute anyone who is putting out inaccurate reporting. If you're finding social media useful for getting information on friends in affected areas, pay attention to how much time you're spending online. Also, social media can increase anxiety in some who already have it so be mindful of that. Cutting down on the news alerts you receive on your phone will help as well.

-Watch your conversations

Think about how you are talking about the virus and with whom. We all deal with situations differently. Some maybe of us worry more that others. Check to make sure that your worrying is being considered helpful meaning taking sensible precautions. Constantly worrying & thinking about it, focusing on the worst scenario in the situation is not helpful for anyone.

-Try mindfulness 

Doing a daily 10-minute meditation with apps like, Headspace, Calm, and Aura might be useful. Trying deep breathing exercises or breathwork can help relieve any stress or anxiety as well. Focus on the positive & the things that you can do at this time,not what you can not do. Writing down your thoughts in a moment of chaos can help you get a hold of your negative thoughts also.

-Practice self-care

Make sure to get your nutrients by eating fruits and vegetables, exercise regularly and get enough sleep. Sleep has a direct impact on the immune system. If you’re sleep deprived, your immune system is compromised. Stress has a negative impact on your immune system too by weakening it. Get some sunlight by going for a walk. Sunlight can also aid in lowering your blood pressure. Being in nature can help with calming the mind.

All of these tips can help in this time. I am going to try to at least do three post a week for the moment since I clearly have a great bit of time on my hands. I might even post on social media. Other than that I will be finishing the Reiki courses I paid for (finally), read some books, and watch what is going on in the sports world since all sports have been cancelled. 

Anywho, tomorrow I am going to do something different with the thoughts that I will post. I a going to try my hand at making some myself ones. We will see how it goes when I get ready to post them. Peace & Blessings, all!! Try to enjoy the rest of your day!

Fitness Tuesday: Essence Wellness House

     Last week, I totally slacked & posted once. I was too busy trying to get ready to what I am talking about today. Last Saturday, I went to Atlanta with my former co-worker/podcast co-host/friend Whitney for Essence magazine's Essence Wellness House. Just to warn you, this is a bit picture heavy. This is a picture from right when we got to the event. 

 It was a day long event from 7:45 am-7:00 pm. With the ticket we bought you were able to go to one exercise class & two workshops. The exercise classes started at 7:45 but we did the class that was from 8:15 am to 9:15 am called AB Blast: Standing Sculpting Abs & Core with Dashaun Johnson better known as the Guru of Abs. Let's just say this: my whole body has just finally stopped hurting. It was not only an ab workout but a total body one at that. Afterwards we took a picture & got the email to get a free ab workout to do at home.

After that we ate breakfast which was Greek yogurt, fruit (blueberries & strawberries), honey or agave nectar, & granola. While we were waiting for them for the next event to start, we went to one of the vendor's that was there called The oil bar. It is a really cool premise: you pick a base (shea butter, aromatherapy spray, cocco butter, etc), then a scent of your choice. I ended up buying two of the candles that were made just for the Wellness House, some sea salt scrub, & a spray. They label it with the scent you picked so you can reorder it on their website if you want to. 

We also meet the owner Ernie, who we took a picture with. We talked to him about opening a location in Huntsville (he did say that he was looking in Birmingham). Afterwards, he did a talk called The Tea on CBD with Ernie Dennis that was moderated by Lifestyle Editor, Jasmine Grant. It have been using CBD for about a year & I did find out information that I did not already know. I am going to go more in depth about the oil bar & the CBD talk in another post. 

We did a quick manifestation moment after this workshop. It was positive affirmations to put in high vibration state to help us create what we wanted. We then had lunch next. It was a salad that you had the option of grilled chicken or grilled shrimp, a variety of topping with either ranch or a champagne vinaigrette dressing. I did the grilled chicken but for some reason everyone was about the shrimp so much that they ran out of six pans & had to make more.

The last workshop we went to was Top Tips for Relationship Wellness & Sustainability with Dr. Aaron Turpeau & Derrick Jaxn. I was interested in this one because I follow Derrick on You Tube. On his channel he gives short clips of dating & relationship advice. They both gave the male prospective on dating & relationships of all types. Going to do a post on this as well to go more into the topic but they did give some great gems for women to take with them in all relationships.

This was taken at the end before we left the event. I learned information that I did not know along with meeting some nice business owners. Overall, I would most definitely go to another Wellness House. I know the next one is July 4th to 5th in New Orleans. If you have a chance to go to one in your area, I suggest giving it a try. I will be posting about some of the take-aways from the House next week.

Peace & Blessings, all!! Have a great Tuesday!!

Tropeaka Review

     Happy Wednesday!!! Lately, I have been taking a few supplements outside of the pill ones that I take. My sorority sister (weird to think that I have known her for 15 years now) who lives in Maryland posted about Tropeaka on IG. Of course, anyone who knows me knows that I am all about trying new things.

Tropeaka is located out of Sydney, Australia so when you order from the US, you will have to wait about 10-14 days. Mine took longer than that. I had ordered my product before the wildfires in Australia. I ended up getting mine closer to 3 weeks. Right now I still use my Vital Proteins collagen peptides, Tropeaka, & FNX (which I am a brand ambassador for). Here are four of the products that I have tried so far with information & my review on them.

Sleep Herbal Infusion Tea

This infusion tea uses a combination of herbs to help with better sleep. The blend contains organic Chamomile, organic Lemon Balm, organic Passionflower, organic Lavender, organic Scullcap Root, organic Rose Petal, Orange Peel. I usually will drink this about 2-3 hours before bed so I will not be getting up going to the bathroom during the night. Since this tea is loose, I put it in my tea ball one of my friends bought me to use for loose tea. 

Acai

Acai contains vitamin A, B1, B2, B3, C, E, manganese, copper and magnesium. These vitamins assist the body in staying healthy and provide a powerful source of energy metabolism to power through your daily activities. It supports a healthy body and is known for its vitality and nutrient-dense qualities. Also is a natural pick-me-up for a quick energy boost!

Lean Protein: Vanilla

This protein is easily digestible &  non-bloating. It is sweetened with high-quality natural vanilla beans. It uses organic ingredients including protein from Golden yellow peas, Herb & Spice blend, & Maca Powder.  It also has with sprouted activated brown rice, organic Sacha Inchi which is a wholefood protein full of minerals & omega 3,6, 9, Monk Fruit, Natural Vanilla Bean, & Green Tea Extract.

Goji Berry

This powder uses organic Goji Berries. It is low in calories, low in fat, and high in antioxidants.  Gogi Berries are considered a "Superfood". They have trace minerals, vitamins, & phytonutrients.

My opinion is that the protein is easy to mix. You just add it in cold water. Now the Acai & Goji Berry are a different story. I was mixing both of those in cold water & they both were leaving clumps (like alot) in the mixture. Now, I end up heating my water first then adding them one at a time. This is the best way to mix the Goji Berry 100%. The Acai still has clump but not as many. The important thing is to use a fork for the mixing as well. 

This brand is great for may diet types since it is dairy, soy and gluten, which means that vegans and vegetarians can use it. I would suggest trying Tropeaka if you are looking to add some supplements into your daily routine. Peace & Blessings, all have a great Wednesday!!

What is Intuitive Eating?

Via

     Today, I wanted to talk about Intuitive Eating. The term was created in 1995 by two registered dietitians (RD for short), Evelyn Tribole and Elyse Resch.  According to Health magazine, intuitive eating means breaking free from the on-and-off cycle of dieting and learning to eat mindfully and without guilt. You do not calorie count or remove certain foods from your diet but, there are 10 basic rules to follow.

1. Reject the diet mentality

First, one has to get rid of all the books and magazine articles that promise fast weight loss. You have to let go of rejecting meal plans that dictate what or how much you can eat. You make decisions about what foods to eat, when, and how much must be dictated by internal cues rather than external cues.

2. Honor your hunger

Instead of counting calories, pay attention to what your body’s hunger cues are. Your body will be able to determine if it is actual hunger for food or another type of hunger. 

3. Make peace with food

By dropping the "good" & "bad" labels associated with food, you learn to give yourself “unconditional permission to eat.” In the article A Beginner's Guide to Intuitive Eating, some find seeing a professional helps them under why certain foods are "off limits".

4. Challenge the food police

The “food police” can be the voices in your head that tell you it is good to eat fewer calories and it’s bad to eat dessert. This can also be real people including friends, family, and acquaintances who offer up judgment, advice about what and how you’re eating. Most of us have been following these dieting rules again and again, trying to not make yourself feel guilty for not following them to a T.

5. Respect your fullness

Remember to eat when you’re hungry, but also important to stop when those hunger cues are no longer present.  Are you still eating because of your hunger, eating out of distraction, boredom, or stress?   Listen to your body. The body can tell easier when it is hungry than full.

6. Discover the satisfaction factor

This principal is about getting satisfaction from noticing and appreciating the taste and texture of food, but also the environment in which you are eating. The motivation behind the food choices made should be looked at as well.

7. Honor your feelings without using food

It is important to get to the root of why food is a coping mechanism. There needs to be a way to nurture yourself and resolve issues without turning to food. People often overeat because of anxiety, loneliness, boredom, anger, or stress. Being mindful with your food and emotions can help with any issues.

8. Respect your body
This is about body acceptance. One has to learn to feel good about your body. Once self-acceptance happens, you start to not strive for unrealistic expectations.

9. Exercise: Feel the difference

You don’t have to go to the gym every day while intuitive eating approach. It is important to move your body on a regular basis. The creators of intuitive eating wants it to “ not about finding the exercise that burns the most calories or the most fat,” says Tribole. “It is about finding something that’s sustainable and that you enjoy.” It is been shown that exercise does boost ones mood, strengthen the heart and cardiovascular system, and increase lean muscle mass.

10. Honor your health with gentle nutrition

Despite the fact that intuitive eating preaches an “eat what you want” mentality, that doesn’t mean its founders don’t care about good nutrition. Making smart food choices that honor your health and is well-balanced. Eating “intuitively” should still involve more fruits and veggies than candy & cookies.

One article said that the critics of intuitive eating warn that if we all started to eat whatever we wanted when we wanted, we would lose all form of self-control and nutrition principles would fly out the window. Certain people should not partake in intuitive eating such as those with recovering from eating disorders. 

I see the benefits of intuitive eating in that you eat pretty much when you feel hunger. I know this type of eating will not work for some people since they eat a certain amount of snack & meals a day for training purpose or other reasons. If you are able to try it, I suggest doing it for at least two weeks to see how you feel. 

That's it for today. Peace & Blessings, all. Have a great Wednesday.

Vitamins & Supplements benefits & risk

     Since everyone is still in the health/wellness/nutrition mode that usually happens at the beginning of the year, I thought I would talk a little about supplements. Most of us take a multivitamin daily if needed. According to The Pros & Cons of Vitamin Supplements, taking a vitamin supplement can decrease your risk for a vitamin deficiency. Supplements are a great option for those who consume less than 1,200 calories per day, are strict vegetarians and those who have conditions that decrease vitamins and minerals absorption from food may need supplements.

Taking to much of any supplement whether niacin, vitamins A, B-6, C or D, in high amounts can cause toxicity symptoms to appear. These symptoms can start out relatively mild with itching, headache, flushed skin or an upset stomach. Severe symptoms that can appear included kidney stones, heart rhythm issues and confusion. Make sure that none of the supplements interact with any prescriptions that you are taking. With that said, below are some of the supplements that I have taken over the past few months. I included the link to the supplement with description & pricing for each:

-Blood Builder

These pills are $16.03 for 30 (one months worth) & go up to $48.62 for 180 (six months) right now. These pills help with iron levels and in reducing fatigue. Also, these pills do not cause the common gastrointestinal side effects such as nausea or constipation. Blood Builder includes folic acid and B12, which help maintain healthy red blood cell production.

-Gummy C Defense

These are on sale right now for $16.94. Each serving provides 180 mg of FoodState vitamin C which provides support for immunity health. The gummy contains organic oranges,

organic berries & ginger. It has 2 grams of sugar per serving in them. MegaFood gummies are made from real. The gummies do not contain high fructose corn syrup, gelatin, or artificial colors. 

-Turmeric Strength

Turmeric strength contains turmeric root, pure turmeric extract, berries, cherries, & BioPerine, a patented black pepper extract. BioPerine helps support with the absorption of curcumin, which can be hard for the body to assimilate on its own. The berries & cherries provide phytonutrients. It is $14.97 for a 20 count or $38.07 for 60.

-Ancient Probiotics: Women's Once Daily

Probiotics are supposed aid in healthy digestion along with reducing gas, bloating and other digestive issues. It is actually cheaper if you do the subscription (they are regular $34.95 but with a subscription the pills are $29.71) or what I usually do. I go to Whole Foods & buy mine because about once a month they have a BOGO on them or marked down to around $26 before tax. 

-Women's Daily

Women's Daily uses FoodState iron, vitamin B, D, & C. 9mg are used to replenishes iron lost during menstrual cycle. Vitamin B helps with promoting healthy energy production and nervous system. Vitamin D supports with bone health. These range from $22.02 for a 30 count to $47.82 for a 90 count. 

-Vitamin B Complex

The B vitamins help with metabolism & energy. I take a vitamin B along with adrenal to help with my hypothyroidism. Here is a breakdown of each B vitamins included in the complex  from Ancient Nutrition:

• B1 (Thiamine): supports healthy energy levels.
• B2 (Riboflavin): supports a healthy metabolism.
• B3 (Niacin): supports healthy energy from foods consumed.
• B5 (Pantothenic Acid): helps support energy from foods consumed.
• B6 (Pyridoxine): helps metabolize a number of nutrients to create energy.
• B7 (Biotin): supports a healthy metabolism.
• B9 (Folic Acid): Your body can't produce folic acid on its own, but it’s needed for energy and more.
• B12 (Whole food fermented B12): is a well-known energy supporter.

I have to say that this is the best B-Complex that I have tried & I have tried A LOT. When I took this, I did not experience the sleepiness, tiredness, or brain fog that I have sometimes. It use to be about $42 when it was the Fermented B Complex. Since they changed the name & packaging, it is now$29.95 or $25.46 with a subscription. 

Now, Dietary supplements are not regulated in the US like in some other countries. In the article, Benefits and Risks of Dietary Supplements, it is stated that supplement manufacturers have to follow certain labeling guidelines, including what they can say & not about the purported benefits. Remember, that many in the medical community recommend that you get all the vitamins that the supplements provide from whole foods incorporated into a daily, balanced diet. 

Peace & Blessings, all & have a great day!!!