Health
How to lose that holiday season weight
How to Lose That Holiday Season Weight: A Sustainable Approach to Shedding Extra Pounds The holiday season is a time of joy, togetherness, and, let’s be honest, indulgence. From Thanksgiving feasts to Christmas cookies and New Year's Eve celebrations, it's easy to overindulge. Many of us step into the new year feeling sluggish and heavier than before. If you’ve noticed a few extra pounds from all the festive treats, don’t worry—you’re not alone! The good news is that you can shed that holiday weight in a healthy and sustainable way. This guide will help you get back on track without resorting to extreme diets or punishing workout routines. 1. Start with a Mindset Shift Before diving into weight loss strategies, it’s crucial to adopt a positive mindset. Gaining a few pounds during the holidays is normal and nothing to feel guilty about. Instead of feeling discouraged, focus on making gradual, lasting changes that will benefit your overall health. Avoid crash diets and unrealistic fitness resolutions. Sustainable weight loss comes from consistency, not drastic measures. 2. Rehydrate and Detox Naturally Holiday foods are often high in sugar, salt, and unhealthy fats, which can leave your body bloated and dehydrated. The first step in resetting your body is to rehydrate. Drinking plenty of water helps flush out toxins, improve digestion, and reduce water retention. Try incorporating detoxifying drinks such as: Warm lemon water in the morning to boost digestion Green tea for antioxidants and metabolism support Herbal teas like dandelion or ginger to reduce bloating Aim for at least 8 glasses of water per day to rehydrate and kickstart your metabolism. 3. Prioritize Whole, Nutrient-Dense Foods After weeks of indulging in rich, processed foods, your body craves real nourishment. Shift your focus to whole, nutrient-dense foods that provide essential vitamins, minerals, and fiber. These include: Lean proteins (chicken, turkey, fish, tofu, beans) to keep you full and support muscle recovery Healthy fats (avocados, nuts, seeds, olive oil) to balance hormones and provide sustained energy Fiber-rich vegetables (leafy greens, broccoli, carrots) to improve digestion and keep you full Whole grains (quinoa, brown rice, oats) for steady energy levels Avoid processed foods, excessive sugar, and refined carbs, which can cause blood sugar spikes and cravings. 4. Get Moving—Find Joy in Exercise Exercise is essential for burning calories, boosting metabolism, and improving mood. However, you don’t need to spend hours at the gym to see results. The key is to find activities you enjoy and can sustain long-term. Try incorporating: Strength training (weight lifting, bodyweight exercises) to build muscle and burn fat efficiently Cardio workouts (running, cycling, swimming) to increase calorie burn Fun activities (dancing, hiking, yoga, Pilates) to make fitness enjoyable Daily movement (walking more, taking the stairs, stretching) to keep your body active throughout the day Start with at least 30 minutes of movement per day and gradually increase intensity as you build consistency. 5. Cut Back on Sugar and Alcohol Excessive sugar and alcohol consumption during the holidays can lead to weight gain, bloating, and sluggishness. Reducing your intake will help reset your metabolism and reduce cravings. Swap sugary drinks for water, herbal tea, or black coffee Opt for natural sweeteners like honey or stevia in moderation Limit alcohol to occasional drinks and choose lighter options like dry wine or spirits with soda water Read food labels to spot hidden sugars in processed foods By cutting back on sugar and alcohol, you’ll notice improved energy levels and fewer cravings. 6. Practice Portion Control and Mindful Eating Overeating is a common habit during the holidays, and transitioning back to normal portions is key to weight loss. Mindful eating can help you recognize hunger cues and prevent overeating. Use smaller plates to control portion sizes Eat slowly and savor each bite to give your brain time to register fullness Avoid distractions (TV, phone) while eating to stay mindful of your intake Plan balanced meals to prevent binge eating later in the day Focusing on portion control ensures you’re eating enough to stay satisfied without overloading on calories. 7. Improve Sleep and Manage Stress Lack of sleep and high stress levels can disrupt hormones that regulate appetite, leading to cravings and weight gain. Prioritizing rest and stress management is crucial for sustainable weight loss. Aim for 7-9 hours of quality sleep per night Establish a bedtime routine to improve sleep hygiene Manage stress through meditation, deep breathing, or journaling Engage in relaxing activities like reading, baths, or spending time in nature When your body is well-rested and stress-free, it's easier to make healthy choices and maintain a balanced weight. 8. Set Realistic Goals and Track Progress Instead of aiming for quick weight loss, set small, achievable goals. Focus on progress, not perfection. Set goals like “exercise 4 times a week” or “eat vegetables with every meal” instead of focusing solely on the scale Keep a food journal or use apps to track meals, workouts, and progress Celebrate small victories, such as improved energy levels, better digestion, or fitting into old clothes Stay patient—healthy weight loss takes time and consistency 9. Try Natural Supplements to Support Your Journey Melt Your Fat Away Naturally With Black Seed Oil Nigella sativa seed, commonly known as black seed, has been coined to melt away fat because it assists with boosting your metabolism and curbing your appetite. This combination makes black seed oil a must in our book when it comes to quarantine weight loss. Research has shown that the use of black seed oil can possibly tackle obesity by increasing your body's metabolisms and lowering the body mass index (BMI) by regulating glucose levels in the blood. A high blood sugar is what leads to an increase in cravings, which leads to overeating. The oil also contains an antioxidant named thymoquinone, which is known to reduce inflammation, a significant factor behind gaining weight. You'll find black seed for weight loss available in a pill or tea form. However, some proponents believe its most effective form is an un-refined cold-pressed oil extract. A typical dose of the extract is 2 to 4 tsp. daily. Following a healthy diet to lose weight is imperative; however, to make the weight loss journey more effective, it is also important to consume detox drinks, and Nourishing Nutrients Organic Black Cumin Seed Oil is here to help. Crafted to be the purest, most potent oil available with 98% of your daily thymoquinone. This black seed oil is perfect for aiding in detoxification and aiding the body free of toxins. It also has the unique ability to cleanse the digestive system as it has amazing antioxidant power, now how great is that? How To Consume Black Cumin Seed Oil To detoxify your body, simply take one teaspoon of black seed oil mixed with honey, both in the morning and at night. Reduce Stress To Lose Weight Last but not least, stress. Whether it is the result of elevated levels of the stress hormone cortisol, unhealthy stress-induced eating, and drinking, or a combination of the three, the link between stress and quarantine weight gain is evident. Stress is and will be a part of our everyday lives, but that does not mean we need to allow it to get the best of us or the scale! Instead, incorporate stress relief strategies in your daily life, that will allow you to retrain your mind to push forward, take charge, hence reducing those darn cortisol levels, helping to manage weight. Links: https://www.healthline.com/nutrition/black-seed-oil https://www.yalemedicine.org/stories/quarantine-15-weight-gain-pandemic/ https://www.webmd.com/lung/news/20200518/webmd-poll-many-report-weight-gain-during-shutdown https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5633670/ https://pubmed.ncbi.nlm.nih.gov/29559374/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3691594/ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/multimedia/portion-control/sls-20076148#:~:text
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Top 10 Ways To Relax And Relieve Stress
With everything going on in the world, stress is currently high, resulting in unhealthy eating, excessive alcohol consumption, a lack of sleep, and even some clinical depression. Dealing with stress can be frustrating; it also places a toll on our minds, bodies, and skin. And what's worse, many do not know how to relax, which causes you to stress even more. But no worries as we are here to share with you our "Top 10 tips to relax and relieve stress." Number 1-Reduce Stress And Anxiety Naturally With Adaptogens In a nutshell, Research shows adaptogens can combat fatigue, enhance mental performance, ease depression and anxiety, and help you thrive rather than merely struggling through life. Unlike pharmaceutical drugs, adaptogens are plants that have been around for centuries. One adaptogen that has powerful health benefits for easing stress and anxiety are mushrooms. While mushrooms may be new to some, they have been used since ancient Egyptians' time for their numerous health benefits. How Mushroom Powder Extract Supplement Can Help Relieve Stress One mushroom, Reishi, which you can find in our SUPERFOOD 10 Organic Mushroom Powder Extract is an excellent way to calm your racing mind and reduce anxiety and tension. It is also perfect for helping you to unwind and relax. And for those suffering from a lack of sleep, this mushroom is ideal at keeping you grounded, helping to foster resilience over time. Are you having trouble staying focused throughout the day? Lion's mane, another ingredient in our mushroom powder, has been shown to support cognitive and clarity. Ready to jump on the 'shroom supplement bandwagon? If so, continue reading as we have some amazing ways you can implement mushroom powder extract into your diet. Ways You Can Add Organic Mushroom Powder To Your Recipes The fantastic thing about having mushrooms in powdered extract form is it can be used in many recipes. Mushroom powders can be brewed as a tea or mixed into coffee, lattes, even shakes. It can also be mixed into your foods in a variety of ways very quickly. For example: Mushrooms add a nutty taste and can be added to broths, soups, protein drinks, breakfast superfood bowls. They are also fantastic to add to your scrambled eggs, grandma’s meatloaf, or toss in the tail end of a simmering pasta sauce. As you can see, the possibilities of using an organic mushroom powder for cooking are endless. Which brings us to our next way to relax and relieve stress. Picture provided by Nourishing Nutrients Number 2- Use Cooking As A Form Of Stress Therapy An article in the Wall Street Journal discusses how cooking can help to relieve stress. Even some clinics are using cooking as a form of therapy. Instead of seeing cooking as a chore, set aside some days to cook some of your favorites as a fun activity that can help you stay stress-free. Number 3- Physical Activity Can Help To Reduce Stress Exercise increases your overall health and well-being, which puts more pep in your step. But physical activity also has some direct stress-busting benefits, see some of these below. Improves your sleep, which is often disrupted by stress, anxiety, and depression. It pumps up your endorphins. Physical activity helps bump up the production of your brain's feel-good neurotransmitters, called endorphins. Although this function is often labeled as a runner's high, activities like bike riding and hiking can also provide this same feeling. It's meditation in motion. After an aerobics class or laps in the pool, you'll often find that you've forgotten the day's issues. Ridding your tensions through physical activity can help your mind to focus on a task instead of worrying about your day, ultimately providing positivity, calmness, and clarity. It improves your mood. Increase self-confidence. Provides relaxation. Number 4-Find Your Me Time-And Enjoy It Whether you are spending time working or you have a family to take care of (or both), it can often feel like you rarely get any time to yourself. However, taking some time just for yourself without having to deal with anyone else is crucial if you want to be able to function in the long term. Something as simple as spending only 15 minutes alone every day, without distractions, can be a savior to those who feel overwhelmed. It can be things as simple as... Going to the spa Hanging out with your pet Listening to your favorite music Meditation Reading a book Taking a walk Taking a bubble bath Watching Netflix Picture by canva Number 5- Just Say No Overloading yourself is a sure path to emotional destruction. It would be best if you learned to prioritize, and this starts with saying NO! The truth is that there is nothing wrong with just saying no, especially if you are honest when saying so. This is especially true if you find yourself taking on more than you can handle. Finding ways to dial it back can help to prevent stress and anxiety. Number 6-Stop Procrastinating Do you do everything at the last minute? If so, stop! Procrastination can cause you to feel overwhelmed and scrambling, setting off anxiety and stress. You want to get in the habit of creating a to-do list by priority. Another tip is to complete the task you hate the most first. Get it off your list. Otherwise, you may find yourself avoiding the list. After that, focus on small batches at a time, and set realistic deadlines. Number 7-Yoga Research shows that yoga can heighten your mood and is the perfect way to relax your mind and put your body at ease. Yoga also helps lower cortisol levels, blood pressure, heart rate, and modulates the stress response. Picture by canva Number 8- Connect With Friends Unfortunately, our digital age for some has replaced frequent person, to person contact. And with the pandemic, comes even more isolation, and if you live alone, you can find yourself lonely and depressed. Humans are social creatures, and we crave attention, feeling appreciated, and valued. Studies show that being socially connected increases happiness, which leads to a longer life. If it is impossible to meet some friends for some outdoor distancing activities, why not try to schedule a virtual night out with the girls, using ZOOM to help overcome those feelings of loneliness and depression? Number 9- Laughter Is Amazing For Your Health The expression that laughter is the best medicine is real. Laughter stops those worrying thoughts. It also helps you shift perspective, allowing you to see situations in a positive, optimistic light. Laughter further assists with Boosting the immune system. Protecting the heart. Relaxing body. Triggering the release of endorphins. Picture by canva Number 10-Treat Yourself With Some Chocolate We left the best for last! So, go ahead, indulge in some chocolate as there is evidence that eating dark chocolate can reduce stress. Wanna a real mental boost? How about some Shroom Hot Chocolate?! It's actually yummy – and a wonderful way to provide antioxidants and improve your mood! And if you think that sounds delicious, you need to check out this Mushroom Chocolate Recipe. The Takeaway Stress is and will be a part of our everyday lives, but that does not mean we need to allow it to get the best of us. how we learn to deal with the cards we're dealt, take charge, and control your stress by implementing some of the tips above. Links https://www.mdpi.com/1424-8247/3/1/188 https://www.healthline.com/nutrition/reishi-mushroom-benefits#section4 https://www.healthline.com/nutrition/lions-mane-mushroom#section1 https://www.wsj.com/articles/a-road-to-mental-health-through-the-kitchen-1418059204 https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469 https://www.sciencedirect.com/science/article/pii/B9780128028629000049 https://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression https://www.sciencedirect.com/science/article/abs/pii/S002239561500206X https://www.helpguide.org/articles/mental-health/laughter-is-the-best-medicine.htm https://www.sciencedaily.com/releases/2009/11/091111123612.htm
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Top Ways To Lower Your Cholesterol Levels Naturally
Do you suffer from high cholesterol and are looking to lower your cholesterol naturally? If so, you come to the right place as at Nourishing Nutrients; we are all about safe, natural, and proven ways to reduce your high cholesterol levels without relying on pharmaceutical prescription medicines alone. Why Should You Lower Your Cholesterol Levels Naturally? Unfortunately, high cholesterol levels are among the leading causes of heart disease, high blood pressure, strokes, even diabetes. And what is worse is that a lot of people are not aware they have elevated levels or the dangers they are exposing themselves too. Many who have been diagnosed with high cholesterol and are taking pharmaceutical prescription medications, like statins, can experience some horrible side effects like liver damage, increased blood sugar levels, memory problems, and type 2 diabetes. Hence, it is essential to take some natural measures to lower cholesterol without resorting to potentially dangerous prescription medications. Obesity And High Cholesterol While you do not have to be overweight to have high cholesterol. Obesity does change the way your body handles cholesterol by dulling your response to changes in the type of fats you eat. It also increases the amount of LDL cholesterol your liver produces. Being inactive and obese puts you at risk of high cholesterol levels, which can also lead to a heart attack, heart disease, or even a stroke. Top 8 Ways To Lower Your Blood Pressure Naturally Whether lifestyle changes, diet changes, or implementing a superfood product like a Bergamot dietary supplement. There are ways that you can naturally take full control of your cholesterol levels, resulting in a healthy lifestyle see some of them below. Lower Your Cholesterol Level Naturally With Citrus Bergamot The Bergamot is a citrus fruit native to southern Italy, Brazil, Turkey and South East Asia, whose extracts are one of the distinct flavors of Earl Grey Tea. This bitter fruit has attributes that include antioxidant, anti-inflammatory, and cholesterol-reducing functions. Bergamot is enriched with antioxidants known as polyphenols, that can alter the function of AMPK and pancreatic cholesterol ester hydrolase (pCEH). And it is a natural way to help reduce cholesterol levels. Furthermore, unlike prescription drugs, taking Bergamot is no more dangerous than eating healthy citrus fruit. Studies Shown For Bergamot's Effectiveness For Lowering Cholesterol Levels Several studies are reporting in many leading publications how Bergamot helped reduce cholesterol levels in humans. Citrus Bergamot works by helping maintain healthy levels of lipids (cholesterols and triglycerides) absorbed after eating. While promoting overall cholesterol and vascular and cardiovascular and vascular health. Bergamot was credited with other benefits like Removing fatty deposits in the liver Lowering blood sugar levels Inhibiting cholesterol absorption in the gut Raising good cholesterol, as it elevates the HDL cholesterol. (This combined action of the Bergamot makes it superior to just taking something that lowers your cholesterol.) In one of the studies, published in the International Journal of Cardiology, 77 patients with elevated serum LDL-C were randomly assigned to a control group taking daily milligrams of bergamot extract over one month. The participants' cholesterol dropped from an average of 278 milligrams per deciliter of blood to 191. The study researchers also reported that adding Bergamot allowed them to cut by half of the participants' dosage of the cholesterol drug rosuvastatin without reducing its effectiveness. Your Diet Well, the expression you are what you eat has never been more real that when it comes to the health of your body. Most will use the excuse of being too busy to cook and try to grab a quick lunch or dinner, while this is OK, it should not be a part of your daily routine! Choosing a diet that contains processed foods, lots of sugars, and bad fats is anything but good for your cholesterol levels. A few changes you can make to your diet to improve your health and reduce cholesterol: Eliminate Trans Fats: Trans fats raise your overall cholesterol levels, which is one of the reasons the FDA has proposed banning trans-fat in processed food. You can still find it in some products, so please look at the details on the back of your packaged foods. One common trans-fat is partially hydrogenated vegetable oil. Reduce Saturated Fats: These are usually food in red meats and full dairy products. Eat Foods Rich In Omega-3 Fatty Acids: These foods have many heart-healthy benefits. Foods to consider that are rich in omega-three fatty acids: salmon, nuts, flax seeds, chia seeds, soybeans, to name a few. Increase Soluble Fiber: Adding foods high in soluble fiber can reduce cholesterol absorption into your bloodstream. You can find this in whole grains, dried beans, cereals, seeds, even the skin of some fruits. Exercise Besides improving your diet, exercising is one of the most effective lifestyle changes you can make to help bring your numbers down naturally. It also increases the level of your good cholesterol. You want to be adding physical and cardioactive activities like running, taking brisk walks, biking, and aerobics. Physical activity, even in short intervals several times a day, can help you begin to maintain your levels, but also help you to lose weight. Yoga Now we know we just mentioned aerobic style exercises, so how can yoga help lower your cholesterol? Well, this is because yoga can help to reduce your risk of heart disease. Which, in a lot of causes, is a leading effect on cholesterol levels. Conclusion In conclusion, using natural alternatives to lowering your cholesterol levels, like Nourishing Nutrient's Citrus Bergamot, can offer you many powerful health benefits. Including an ability to reduce cholesterol levels, lower blood sugar levels, anti-inflammatory benefits, and perhaps even being linked to weight loss. References: https://www.healthline.com/health/high-cholesterol/why-statin-drugs-may-be-bad-for-you#potential-side-effects https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6497409/ https://www.sciencedirect.com/science/article/pii/B9780123984562000840 https://health.clevelandclinic.org/bergamot-may-lower-your-cholesterol/ https://www.webmd.com/food-recipes/trans-fats https://www.healthline.com/health/high-cholesterol/treating-with-statins/best-exercises#1
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Food for Immune System Booster: 5 Foods That Strengthen Your Immune System
In this unprecedented global pandemic, you may be wondering what you can do to naturally strengthen your immune system. Did you know that you can use food for an immune system booster? Several nutrition-packed foods may help bolster your natural immunity, making it easier for your body to ward off harmful bacteria or viruses. Although eating these foods can’t prevent COVID-19 or any other disease, they are rich in compounds that can naturally give your immune system a boost. Here are 5 foods you can eat as immune system boosters. 1. Mushrooms Mushrooms have earned their status as a superfood. They have adaptogenic and nootropic properties, meaning they may help boost your brain function and your overall wellness. In addition, they have several potentially immune-boosting properties as well. Mushrooms contain anti-inflammatory antioxidants, which can help ward off unstable free radical compounds and reverse some of the cellular damage caused by these compounds. They are also rich in vitamin D, which plays a key role in immune health (1). In fact, one high-quality 4-week study of 52 adults found that eating 5-10 grams of shiitake mushrooms daily resulted in increased immune cell production and decreased inflammation (2). Mushrooms can be added to a variety of dishes, but they’re excellent in stir-fries, salads, and soups. They can also be used as a meat substitute if you’re following a vegan or vegetarian diet. If you dislike the taste of mushrooms, you could try using a mushroom powder, like Nourishing Nutrients Superfood 10. It's made from 10 different types of organic mushrooms and can be added to coffee or other drinks, allowing you to get the benefits of mushrooms even if you dislike the taste. 2. Sea Moss Sea moss, or Irish moss, is a type of red algae that grows on rocks on the coasts of Europe, North American, and the Caribbean Islands. It’s rich in minerals that may help boost your immune health, like potassium and iodine. Iodine is an essential mineral found in sea moss. It’s an essential component of your thyroid hormones and helps regulate thyroid health. It’s also a potent antioxidant, meaning it can help prevent and reverse some of the cellular damage caused by free radicals (5). Potassium, another mineral, may help regulate the body’s resistance to tumor growth. However, more research is needed regarding this possibility (6). Sea moss also contains a number of other compounds that may help your immune system, like antioxidants and vitamins. Sea moss is used in some Irish and Jamaican recipes, but most people choose to supplement with it instead of eat it. It’s can be added to foods, drinks, or smoothies, or taken alone. To reap some of the benefits of sea moss, you can try a sea moss supplement. 3. Bone Broth Bone broth is a broth made from the bones of animals—usually chicken, pork, or beef bones. Unlike a regular soup stock, bone broth is cooked slowly—allowing all of the compounds found in the bone to infuse into the broth. The result is a rich, deep-flavored broth that is packed with nutrition. Bone broth contains collagen, a type of protein found in your skin and connective tissues that can help promote healing (7). It also contains three key amino acids—or building blocks of protein—that may boost immune health: arginine, glutamine, and cysteine. Glutamine in particular appears to increase the proliferation of immune cells, potentially promoting a stronger immune response to perceived threats (8, 9). Finally, research may even support the idea that chicken soup can help when you’re sick. Homemade chicken soup is typically made from a broth using simmered chicken bones, so it provides some of the same benefits as bone broth. Homemade chicken soup may help you get over a cold faster and, according to a study from the 1970s, improve nasal congestion (10, 11). You can buy bone broth at most stores or make it yourself using the leftover bones from meat you cook. 4. Black garlic Black garlic is a type of aged garlic that’s bursting with flavor. It’s also long been used in traditional medicine. The strictly-regulated aging process that it goes through over weeks or months caramelizes the natural sugars found in the garlic, turning it black and giving it a sticky texture and milder, sweeter flavor than raw garlic. Black garlic contains a compound called allicin, which provides many of its potentially immune-boosting benefits. Allicin is antimicrobial—meaning it can kill certain disease-causing cells, at least in test-tube studies. It’s also anti-inflammatory, and may help improve heart health (3, 4). Enjoy black garlic in any recipe you’d use raw garlic in. It’s got a great, rich flavor that meshes well with most types of food. 5. Strawberries Strawberries are a healthy and delicious fruit, low in sugar and high in fiber. They’re a great addition to any diet. Strawberries are rich in vitamin C, an essential, anti-inflammatory nutrient that exerts many positive effects on the immune system. It can decrease inflammation and promote the neutralization of unstable free radical compounds, and promote the proliferation and effectiveness of your body’s immune cells (12). Strawberries are great on their own, but also an excellent addition to smoothies and salads. Conclusion These foods—rich in antioxidants, nutrients, and other healthy compounds—may help equip your body to ward off infection and illness. They can serve as natural foods for an immune system booster. If you’re strapped for time and unable to cook healthy meals regularly, you can also try the mushroom extract supplement by Nourishing Nutrients for all of the benefits of these foods in a super-convenient form. References: https://pubmed.ncbi.nlm.nih.gov/29146352/ https://pubmed.ncbi.nlm.nih.gov/25866155/ https://pubmed.ncbi.nlm.nih.gov/25153873/ https://pubmed.ncbi.nlm.nih.gov/30537531/ https://pubmed.ncbi.nlm.nih.gov/28103777/ https://pubmed.ncbi.nlm.nih.gov/30923211/ https://pubmed.ncbi.nlm.nih.gov/29601617/ https://pubmed.ncbi.nlm.nih.gov/17403271/ https://pubmed.ncbi.nlm.nih.gov/30360490/ https://pubmed.ncbi.nlm.nih.gov/11035691/ https://pubmed.ncbi.nlm.nih.gov/359266/ https://pubmed.ncbi.nlm.nih.gov/29099763/
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The Superfood Qualities Of Mushrooms And Why You Should Add Them To Your Diet
Author- Barbie Ritzman The term "superfood," depending on where you live has been around for a while. I see it everywhere in California, but locally I only see it at some of the Mom & Pop health food stores. But the wonderful thing is you can go online for these Superfoods, to places like Nourishing Nutrient, which makes it convenient. For 2019, I decided to go back to a trainer friend of mine. While I can’t drive to workout with him any longer in person, he did put together an excellent plan for me, and one of them included adding some Superfoods to my daily diet. Now I know you are probably wondering what the Heck Is A Superfood? Well to put it simply, the term Superfood refers to foods that offer maximum nutritional benefits with minimal calories, which is why they are great to add to other foods, especially a protein shake, smoothie, and soups. Not only do Superfoods have minimal calories, but the benefit is they are packed with vitamins, minerals and antioxidants and boy do I love me some antioxidants! The Antioxidant Benefits Of Superfoods Being a woman in her forties, I need as many rich antioxidants that I can get as they are amazing at helping to neutralize free radicals in our bodies. Free radicals can wreak havoc on the body especially the skin as they cause damage to the cellular structure. This damage can speed up the skin's aging, by breaking down the skin’s collagen, which can lead to premature aging with sagging, wrinkled skin and who the heck wants that? Antioxidant molecules found in superfoods, can decrease and in some cases reverse the effects of free radicals, which is one reason I am all about them! But it doesn’t stop there. Superfoods are great at basically supercharging your health, immunity boosting, and more! The Superfood Qualities Of Mushrooms And Why You Should Add Them To Your Diet One Superfood that I am implementing into my diet is a product from Nourishing Nutrients, SUPERFOOD 10 Organic Mushroom Powder Extract. The benefits of mushrooms are huge. They have a great deal of nutritional value, are full of micronutrients, are low in carbohydrates and sodium and high in fiber and potassium (more than a banana), oh and they have no fat! Nourishing Nutrients Superfood 10 Mushroom Powder Extract Blend This Superfood blend has 10 different mushrooms. The extract powder is derived from Ancient Chinese Medicinal Techniques. Dating back to 400A.D. This powder is: Hot water extract (no alcohol used) USDA certified organic Made in an FDA registered facility Gluten Free 100% WHOLE FRUITING BODIES, NO mycelium (grain) Free from fillers, grains & mycelium Vegan-friendly Mostly Wild mountain harvested mushrooms NOT genetically engineered mushrooms 10 PURE MUSHROOM EXTRACTS to include: Reishi, Chaga, Maitake, Cordyceps, Shiitake, Lions Mane, TurkeyTail, Oyster, Phellinus linteus, and Wood Ear Mushroom. What Are The Benefits And Uses Of Mushroom Powder Extract If you’re interested in adding more mushrooms to your diet, this powder is a fantastic way to do it. It can be mixed into your food in a variety of ways very easily. Mushrooms add a nutty taste and can be added to some of the below. Ways To Add More Mushrooms To Your Diet Coffee Tea Hot Cocoa Smoothie Breaksfast Superfood Bowls Protein drinks Oatmeal Add to food & broth to enhance their flavors As a meat substitute In soups, sautés, salad dressings and so much more! Click Here For Hot Cocoa Recipe Benefits Of Adding Mushrooms To Your Diet A diet rich in vitamins, minerals, and antioxidants can help you live a longer, healthier life. The product from Nourishing nutrients has many benefits, helping with things such as… Obesity (Mushrooms are prebiotic, which means they nourish the healthy bacteria in your gut, which could also help treat obesity) Protects the cells from free radicals Improves mood- mental focus & lowers stress Immunity boosting & cell health supporting Detoxifying Energy & endurance Increase satiety and reduces appetite Packed with fiber Vitamin Rich: Vitamin C that can help to boost immunity and lower inflammation in the body. Vitamin A which can assist with detoxifying the body, improving skin and hair health. Excellent source of Potassium. Potassium works with sodium to help your body maintain a proper water and electrolyte balance. Hence helping with things like lowering your blood pressure, dehydration, muscle cramps, and much more! Overall consuming more superfood mushrooms may be one of the most important foods you can eat to improve your health and using a product like Nourishing Nutrients 10 Pure Mushroom Powder Extract makes it easier to consume! Author- Barbie Ritzman
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The Benefits Of Black Seed Oil For The Skin
Author- Barbie Ritzman While the weather outside may be frightful, this doesn’t mean your skin needs to be as well. During these chilly winter months, our delicate skin can sure be affected by these blistering cold winds. So, this month I wanted to share with you some less expensive ways to have radiant skin, with my “Pantry To Pretty Skincare Series.” A DIY approach to skincare. Dry, itchy skin affects a lot of us and can be most prevalent during this time of year when the humidity and temperature drop, making our skin particularly vulnerable to dryness, cracking and worse yet, aging us (yuk). That is why it is essential to take extra special care of the skin during the winter! Furthermore, skincare and makeup go hand in hand, and no one wants to apply makeup to their skin when it is dry and flaky, highlighting our imperfections. Today’s Pantry To Pretty product is with Organic Black Seed Oil or Nigella Sativa. This plant native to Asia has been around dating back to ancient Egypt times. The Queen of the Nile herself, Cleopatra, is said to have slathered it on herself! So, if you want to see the many Benefits of Black Seed Oil For The Skin, continue reading. The Benefits Of Black Seed Oil For The Skin Best Black Seed Oil The oil of black seed has many benefits from antibacterial & antifungal properties to anti-inflammatory effects, balancing sebum production and is excellent at calming inflamed, itchy winter skin; even eczema and acne-prone complexions have benefited from this oil! It sounds like a wonderful oil doesn’t it? Well, beauties it is, and one place I found that offers this oil in its purest form is Nourishing Nutrients. Not compared to other Black Seed Oil, this brand oil is "VIRGIN, FIRST PRESSING" cold pressed oil. Which means that it is unrefined so that the oil will retain as many nutrients in its purest form, with no additives, solvents or alcohol added. It is 100% pure and natural that is extracted from black cumin seeds and can be used topically as well and ingested. Before I get into the many benefits that black seed oil has on the skin. Let’s take a gander at the nutrients found in black seed oil that contributes to beautiful skin. The Nutrients Found In Black Seed Cumin Oil That Are Great For The Skin Being a woman in her forties I am looking for products that have omega fatty acids, vitamin B & C, as well as some other antioxidants and black seed oil, has all of these! Yep, you read right. Until recently, I only looked used black seed oil for its anti-inflammatory and anti-bacterial properties. It wasn’t until I discovered the many anti-aging benefits it had, thanks to an aesthetician friend of mine. She has great looking skin, and she shared with me that black seed oil has rich and powerful anti-oxidants like… Omega-3 fatty acids that help to improve the skins cellular structure. Vital Amino acids that are the building blocks of both peptides and proteins which have an essential role in skincare. Amino acids also maintain the skin's hydration and overall healthy appearance. Furthermore, it can help the skin to generate collagen and elastin! Skin Nourishing Vitamins: Black seed is an excellent source of vitamins B and C. As well as Zinc, Calcium, and Potassium who would have thought? All these combined are great at helping to promote the growth of healthy skin tissue, support the elasticity and tone of the skin, and can even help with minor acne flare-ups. Why Go DIY With Your Skincare Routine? The DIY approach to skincare has been something I have done forever! I got it from my mother and grandmother, who both have gorgeous skin. It's no secret that DIY can save you money, but when it comes to dry winter skin you want to stay away from products that have artificial fragrances and synthetics in them as these ingredients can cause your skin to become more irritated! While they may smell pretty, they are not pretty for the skin! Black Seed Oil Skincare Recipes Many have asked me how to take black seed oil? What is black seed oil good for? Well, black seed oil can be used in many ways, but today I am going to share with you my top 3 black seed oil skincare recipes. For A Glowing Complexion Mix 1 teaspoon of black seed oil with a carrier oil. My two favorites carrier oils are Coconut and Olive Oil. Rub the face with this mixture and leave on for one hour. Or I prefer to leave it on overnight. However, you want to be careful not to get it in your eyes. Also, leaving it on overnight may be too strong, so test it first before applying to your face. Wash off with gentle foaming facial cleanser. Never use a body soap to wash it off, it dries the skin! Zap A Zit This one is easy. All you need is a Q-tip Simply soak a clean Q-tip with black seed oil and dab it onto your pimples. For those extra troubled areas, I combine it with organic honey. A Facial Mask I love me a facial mask, and this one takes the cake as it is combined with Turmeric. Turmeric has been used in India for thousands of years as a spice and medicinal herb. The plant’s intense healing power primarily comes from Curcumin, its main active ingredient. Curcumin is packed with anti-oxidant and anti-inflammatory firepower that promotes an incredible range of healing benefits. Combine that with the Black Seed oil, and you have the remedy for younger-looking radiant skin, so check out the video here. So, there you have it beauties, my first winter skincare Pantry to Pretty Bit. Make sure to stay tuned for my others that will talk about Organic Black Maca and Organic Mushroom powder. Until next time! Author- Barbie Ritzam
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The Superfood Qualities Of Mushrooms And Why You Should Add Them To Your Diet
Author- Barbie Ritzman The term "superfood," depending on where you live has been around for a while. I see it everywhere in California, but locally I only see it at some of the Mom & Pop health food stores. But the wonderful thing is you can go online for these Superfoods, to places like Nourishing Nutrients, which makes it convenient. For 2019, I decided to go back to a trainer friend of mine. While I can’t drive to workout with him any longer in person, he did put together an excellent plan for me, and one of them included adding some Superfoods to my daily diet. Now I know you are probably wondering what the Heck Is A Superfood? Well to put it simply, the term Superfood refers to foods that offer maximum nutritional benefits with minimal calories, which is why they are great to add to other foods, especially a protein shake, smoothie, and soups. Not only do Superfoods have minimal calories, but the benefit is they are packed with vitamins, minerals and antioxidants and boy do I love me some antioxidants! The Antioxidant Benefits Of Superfoods Being a woman in her forties, I need as many rich antioxidants that I can get as they are amazing at helping to neutralize free radicals in our bodies. Free radicals can wreak havoc on the body especially the skin as they cause damage to the cellular structure. This damage can speed up the skin's aging, by breaking down the skin’s collagen, which can lead to premature aging with sagging, wrinkled skin and who the heck wants that? Antioxidant molecules found in superfoods, can decrease and in some cases reverse the effects of free radicals, which is one reason I am all about them! But it doesn’t stop there. Superfoods are great at basically supercharging your health, immunity boosting, and more! The Superfood Qualities Of Mushrooms And Why You Should Add Them To Your Diet One Superfood that I am implementing into my diet is a product from Nourishing Nutrients, SUPERFOOD 10 Organic Mushroom Powder Extract. The benefits of mushrooms are huge. They have a great deal of nutritional value, are full of micronutrients, are low in carbohydrates and sodium and high in fiber and potassium (more than a banana), oh and they have no fat! Nourishing Nutrients Superfood 10 Mushroom Powder Extract Blend This Superfood blend has 10 different mushrooms. The extract powder is derived from Ancient Chinese Medicinal Techniques. Dating back to 400A.D. This powder is: Hot water extract (no alcohol used) USDA certified organic Made in an FDA registered facility Gluten Free 100% WHOLE FRUITING BODIES, NO mycelium (grain) Free from fillers, grains & mycelium Vegan-friendly Mostly Wild mountain harvested mushrooms NOT genetically engineered mushrooms 10 PURE MUSHROOM EXTRACTS to include: Reishi, Chaga, Maitake, Cordyceps, Shiitake, Lions Mane, TurkeyTail, Oyster, Phellinus linteus, and Wood Ear Mushroom. What Are The Benefits And Uses Of Mushroom Powder Extract If you’re interested in adding more mushrooms to your diet, this powder is a fantastic way to do it. It can be mixed into your food in a variety of ways very easily. Mushrooms add a nutty taste and can be added to some of the below. Ways To Add More Mushrooms To Your Diet Coffee Tea Hot Cocoa Smoothie Breaksfast Superfood Bowls Protein drinks Oatmeal Add to food & broth to enhance their flavors As a meat substitute In soups, sautés, salad dressings and so much more! Click Here For Hot Cocoa Recipe Benefits Of Adding Mushrooms To Your Diet A diet rich in vitamins, minerals, and antioxidants can help you live a longer, healthier life. The product from Nourishing nutrients has many benefits, helping with things such as… Obesity (Mushrooms are prebiotic, which means they nourish the healthy bacteria in your gut, which could also help treat obesity) Protects the cells from free radicals Improves mood- mental focus & lowers stress Immunity boosting & cell health supporting Detoxifying Energy & endurance Increase satiety and reduces appetite Packed with fiber Vitamin Rich: Vitamin C that can help to boost immunity and lower inflammation in the body. Vitamin A which can assist with detoxifying the body, improving skin and hair health. Excellent source of Potassium. Potassium works with sodium to help your body maintain a proper water and electrolyte balance. Hence helping with things like lowering your blood pressure, dehydration, muscle cramps, and much more! Overall consuming more superfood mushrooms may be one of the most important foods you can eat to improve your health and using a product like Nourishing Nutrients 10 Pure Mushroom Powder Extract makes it easier to consume! Author- Barbie Ritzman
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What the Hec is Black Maca?
Hey beauties, today I want to share with you another great superfood which is BLACK MACA. Now, some of you may have heard of this root as it has been heavily marketed as being effective to support fertility and increase libido! While this claim is backed by research, that is not all it is suitable for.For this post, I have partnered up with Nourishing Nutrients. They are one of my favorite companies for great Superfoods and adaptogens (which are herbs and plants that are high in antioxidants, anti-inflammatory compounds), like their Black Maca.Now before I get into the many benefits of Maca, I like to share with you “What the heck is maca”What The Heck Is Maca?This plant is native to Peru (sometimes referred to as Peruvian ginseng) and the root portion is what is editable and is generally dried and consumed in a powder form, liquid or pill.A cool thing about this superfood that you may not know is it is a member of the cruciferous family of vegetables which includes broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, and turnips. However, it does not taste like any of the other family of vegetables. Instead, it is more earthy with a nutty taste, which is why it is excellent to add to oatmeal, cookies or smoothies. If a powder isn’t your thing, then the Nourishing Nutrient capsule is perfect for you as the Maca powder is in a safe vegetarian capsule for ease of taking, unlike maca powder or liquid which, can have a robust taste, when consumed by itself. So now that you know what the heck MACA is and where it comes from, I like to tell you why I love this superfood and why you should try it out yourself as it does have many more benefits than just helping with your sex drive! The Many Benefits Of Nourishing Nutrients Black Maca Maca is packed with nutrients, surprisingly I read that this root contains around 31 different minerals, including calcium, iron, iodine, zinc, potassium, and vitamin B, just to name a few. It also contains... High levels of protein, fiber, vitamins & minerals. A ton of different phytonutrients, a substance found in certain plants which are believed to be a beneficial natural remedy to human health and prevention of various diseases. Boosts over 20 amino acids and potassium. Nourishing Nutrient Premium Organic Gelatinized Black Maca Root Vegan Capsules Are USDA Organic Black Maca No Fillers or Binders Vegan Capsules Gluten free Vegan & Paleo friendly Manufactured in an FDA facility NON-GMO Sugar-Free Gelatinized Maca is said to be the most potent as it removes useless starch for ease of digestion and leaves only the potent components of maca Overall, the Maca roots and its properties have been very well researched for centuries and have been adopted to help aid with many different ailments in the human body. See some of these below. Helps To Support The Endocrine System Maca root powder is beneficial for the endocrine system. For those of you who may not know our endocrine system consists of the pituitary, adrenal, and thyroid glands. These glands produce hormones that regulate metabolism, growth and development, sexual function, reproduction, sleep, mood, and more! And studies have shown that Maca can aid these glands, all in which are involved in hormonal balance. Reduce Your Cortisol Levels Caused By Stress One thing I know that we may not always be great at managing is the stress in our lives from our work, children, on the go diets, and more. These stress factors can cause women’s hormones to go into a frenzy, and when our hormones are out of whack, it can cause all kinds of issues. Now I am not going to get too technical here, but for this post, I reached out to a friend of mine that works at a dermatologist office. And she explained that when women experience hormonal fluctuations due to stress, there is an increase in our cortisol levels, AKA stress hormone. This stress hormone gets broken down by our body into testosterone, and causes our skins oil production to skyrocket, causing a breakout! And if that wasn’t bad enough it can also break down collagen and elastin, ultimately leading to wrinkles! Oh, and I forgot that his evil hormone could also lead to weight gain! WT? Enough to cause you to stress even more, which is why I was happy to find out that we can use Maca to help also to lower cortisol, balancing moods and helping with anxiety and stress! Increased Libido Us women over forty could all use this, right? Well all kidding aside, Maca can improve the libido and perk up a lowered sex drive for men and women! Think about it, a low libido can be caused by stress or even some anti-depressants and Maca can be the boost you need! Peri-menopause I am reaching the end of my forties, so when I hear peri-menopause, I realize how old I am getting. I remember my mom telling me about those horrible night sweats, hot flashes, sleepless nights, weight gain, and loss of libido, it can be depressing and even stressful (see how this all cycles together). And the thought of having to take hormone pills is scary, as I try to stay away from pharmaceutical drugs as much as I can. So, if you are like me, and want a non-hormonal boost, Maca root can be a significant boost of youth. Other Benefits And Uses Of Maca Root An increase in antioxidant levels Helps with memory and focus Improves your energy levels Supports Fertility Helps to promote rapid muscle growth & endurance Boosts immunity Somethings To Be Cautious Of When Using Maca As I state many times, I am not a medical professional. The information I share on my blog is from my personal experiences and or research provided by the brands I work with. With that, there are some precautions you need to take when using MACA, see them below. Should not be used by those who are allergic to iodine If you have high blood pressure, please consult with a physician before use You should also be cautious with maca if you are androgen sensitive, in the case of some expressions of PCOS. Want to try some of this yourself? Well, now you can! You can purchase this product on Amazon or right from Nourishing Nutrient website. Until next time! Author Barbie Ritzman Want to see some reviews on Nourishing Nutrient products? Check them out below. The Superfood Qualities Of Mushrooms And Why You Should Add Them To Your Diet The Benefits Of Black Seed Oil For The Skin
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10 Tips for sleep
Having lack of sleep? Can't sleep or restless? Check out these 10 tips from Naturopath Jasmin Townsend. Our guest blog post. Contributed by Naturopath Jasmin Townsend www.natwellhealth.com.au
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