Superior Skincare With Vitamin C

 

Superior Skincare with Vitamin C

Superior Skincare with vitamin C is a trilateral approach. You can, in fact, implement this technique for healthier more radiant skin. Therefore, in this blog post, vitamin C will be our weapon of choice. This way, we have three approaches to upgrade our skin’s health. Furthermore, this method will help you get some form of vitamin C for your skin every day. Today, dermatologists agree that vitamin C is one of the best treatments for skin conditions and skin maintenance.

You should know, this post contains affiliate links.  In other words,  if you click on or purchase one of the products links, I’ll receive some compensation. Which further allows me to support my coffee addiction.

Benefits of vitamin C:

  • Vitamin C is the most abundant antioxidant in the skin.
  •  It becomes more important as we age.
  • Has the ability to limit sun damage.
  • Can be used by vitamin supplement, topically by skincare products, and through food.
  • It helps build Collagen.
  • Maintaining healthy Vitamin C levels protects the skin from discoloration.
  • Helps the construction of elastin which thickens and plumps the skin.

Vitamin C is, in fact, water soluble.  (hopefully, you’re getting enough water) Therefore, your body will, in fact, expel through urine what it cannot absorb. Next, implementing this three-pronged approach to Superior Skincare with Vitamin C is exactly what our skin needs.  In other words, our bodies have more than one way of absorbing nutrients and antioxidants. That being said, we should use all available avenues to give our skin what it needs to be healthiest.

First, vitamin C can be absorbed by consuming the right kinds of foods. Thank you, Dr. Axe, for this excellent list.

Interestingly, people who eat a healthy diet with plenty of vitamin C may indeed have smoother, softer skin. Because vitamin C is an antioxidant, it helps protect your skin from free radicals. Consequently, free radicals break down oils, proteins, and even DNA WebM

Superior Skincare with Vitamin C EmbracingAging.us

Black Currants

  1. Black Currant — 1 cup: 203 milligrams (338 percent DV)
  2. Red Pepper — 1 cup: 190 milligrams (317 percent DV)
  3. Kiwifruit — 1 cup: 164 milligrams (273 percent DV)
  4. Guava — 1 fruit: 126 milligrams (209 percent DV)
  5. Green Bell Pepper — 1 cup: 120 milligrams (200 percent DV)
  6. Orange — 1 large: 98 milligrams (163 percent DV)
  7. Strawberries — 1 cup: 89 milligrams (149 percent DV)
  8. Papaya — 1 cup: 87 milligrams (144 percent DV)
  9. Broccoli — 1 cup, raw: 81 milligrams (135 percent DV)
  10. Kale — 1 cup, raw: 80 milligrams (134 percent DV)
  11. Parsley — 1 cup: 80 milligrams (133 percent DV)
  12. Pineapple — 1 cup: 79 milligrams (131 percent DV)
  13. Brussels Sprouts — 1/2 cup, cooked: 48 milligrams (81 percent DV)
  14. Cauliflower — 1 cup, raw: 46 milligrams (77 percent DV)
  15. Mango — 1 cup: 46 milligrams (76 percent DV)
  16. Lemon — 1 fruit: 45 milligrams (74 percent DV)
  17. Grapefruit — 1/2 fruit: 38 milligrams (64 percent DV)
  18. Honeydew — 1 cup: 32 milligrams (53 percent DV)
  19. Peas — 1 cup, cooked: 23 milligrams (38 percent DV)
  20. Tomatoes — 1 cup, raw: 23 milligrams (38 percent DV)

Vitamin C three ways continued

Second, if you aren’t able to get enough vitamin C through a balanced diet, surely, taking a vitamin supplement is recommended. Sometimes, consuming enough fruits and vegetables can be problematic. So, to make it easier, strike a balance by combining foods and a vitamin C supplement.

Third, in this trilateral approach to getting the most vitamin C, is the topical application of vitamin C as a serum, or cream.  Pardon the pun, herein lies the rub. Not all Vitamin C serums are created equal.  What I mean to say is, Vitamin C is tricky to work into a serum or a cream.  In fact, it will start to discolor, turning a golden brown.  When exposed to light, it begins to lose its effectiveness. Thereby making it difficult for the skin to absorb.

You should know, our skin has a ph balance of 5.4.  So, in order for Vitamin C serum to be effectively absorbed into the skin, it has to be more acidic.  But, it takes a talented chemist to create a serum that is indeed compatible and safe to use topically.  Also note, Vitamin C serum should come in a light-resistant container and also have limited exposure to the air.

Top 5 foods for Superior Skincare with Vitamin C

  1. Black Currant — 1 cup: 203 milligrams (338 percent DV)
  2. Red Pepper — 1 cup: 190 milligrams (317 percent DV)
  3. Kiwifruit — 1 cup: 164 milligrams (273 percent DV)
  4. Guava — 1 fruit: 126 milligrams (209 percent DV)
  5. Green Bell Pepper — 1 cup: 120 milligrams (200 percent DV) Thanks again Dr. Axe
Superior Skincare with Vitamin C EmbracingAging.us

Kiwi Smoothies are loaded with vitamin C

Chances are, even if you are able to consume some of these or even all of these foods, it’s unlikely that you’ll be able to consume them consistently every day.

This brings us to our next segment-

Top 5 supplements for Superior Skincare with Vitamin C

Viva naturals

  • Number 1 best selling Vegetarian supplement on Amazon.
  • non-GMO.
  • European sourced QualiC(registered trademark) from Scotland.

Find it on Amazon

Superior Skincare with Vitamin C EmbracingAging.us

Viva naturals Vitamin C 1000mg

Next in the lineup is Smarter Vitamins

  • 100% Organic and non-GMO berry sourced.  Made with 11 Premium Whole Food Berries. Such as Acai, Acerola, Amla, Cranberry, Goji, Jabuticaba, Mangosteen, Maqui, Pomegranate, Strawberry, & Schisandra.
  • NO BS (BAD STUFF) – Fillers, Magnesium Stearate, Dioxides, Silica, Maltodextrin, Carrageenan, Soy, Milk, Egg, Corn, Tree Nuts, Artificial Colors, Or Preservatives.
  • No synthetic ascorbic acid.

Find it on Amazon

Superior Skincare with Vitamin C EmbracingAging.us

Smarter Vitamins

Also, consider Now C-1000

  • Formulated to provide a sustained release of vitamin C.
  • Vegan/Vegetarian, Quality GMP Assured, Non-GMO, Soy Free, Kosher contains rosehips.
  • 250 Tablets = best value for your $.

Find it on Amazon

Superior Skincare with Vitamin C EmbracingAging.us

Now C-1000

In fourth place, Doctor’s Best Vitamin C with QualiC.

  • Vitamin C featuring Quali -C provides a brand of ascorbic acid manufactured in Scotland.
  • Gluten Free, Non-GMO, Vegan, Soy-free.
  • Sustained Release formula.

Find it on Amazon

Superior Skincare with Vitamin C EmbracingAging.us

Doctor’s Best Vitamin C with QualiC

Finally, Vitamin Code Raw Vitamin C by Garden of Life

  • PROBIOTICS AND ENZYMES: Our plant-based c vitamin includes a RAW probiotic and enzyme blend for digestive support and vegetable blend for additional nutritional support.
  • VEGAN VITAMIN C: Our real food vegan C vitamin is RAW, Gluten Free, Dairy Free and non-GMO with No Binders or Fillers
  • No high heat, synthetic binders or fillers, artificial flavors, sweeteners, colors or additives.

Find it on Amazon

Superior Skincare with Vitamin C EmbracingAging.us

Vitamin Code Raw Vitamin C by Garden of Life

Superior Skincare with Vitamin C is paramount for healthy vibrant skin

Consequently, vitamin C helps you get rid of the chemicals that cause damage inside your body.  Also, it helps offset the effects of pollution, cigarette smoke, sunlight, and radiation. Furthermore, it even helps turn food into energy.  With this in mind, it could also help keep things working better longer. Furthermore, vitamin C protects you from diseases, including Alzheimer’s and cancer. Thank you, WebMD.

Moving on, your body needs vitamin C to help it make bones, cartilage, skin, and muscles (including your heart), ligaments, tendons, and blood vessels. As a result, vitamin C is important for new skin.  Such as scar tissue, when you get cut, and to keep you from getting wrinkles. WebMD

So, when you get hurt, levels of vitamin C in your blood and tissue go down.  Consequently, your body needs it to make collagen, a protein that plays an important role in each stage of repairing the skin. Moreover, vitamin C helps neutrophils, which is a type of white blood cell that fights off infections.  WebMD

Now, let’s take a look at Vitamin C skincare serums

Top 5 serums for Superior Skincare with Vitamin C

First, is TruSkin. 

  • Contains 20% Vitamin C and Vitamin E.
  • Hyaluronic acid.
  • Cruelty-Free.

Find it on Amazon

Superior Skincare with Vitamin C EmbracingAging.us

TruSkin Serum

 

Second, is Claire-ity

  • 25% Vitamin C – Promote collagen synthesis.
  • Combined with Vitamin E and Hyaluronic Acid.
  •  Botanical-based ingredients with no parabens, no alcohol, and no animal testing. Made in the USA.

Find it on Amazon

Next, Meera’s Beauty Vitamin C serum

Superior Skincare with Vitamin C EmbracingAging.us

Meera’s Beauty Vitamin C Serum

  • VITAMIN C (20%).
  • Witch hazel, aloe, amino acids, gotu kola extract, horsetail plant extract, dandelion extract & geranium extract.
  • Cruelty-free.

Find it on Amazon

Fourth, is Insta Natural Vitamin C serum

Superior Skincare with Vitamin C EmbracingAging.us

Insta Natural Vitamin C Serum

  • Made in the USA.

  •  Includes Ferulic Acid to defend against damage. Coupled with Hyaluronic Acid and Sea Buckthorn Oil.
  • A unique blend of Plant Stem Cells, natural oils, and botanical extracts.

Find it on Amazon

Finally, Tree of Life Vitamin C Serum

Superior Skincare with Vitamin C EmbracingAging.us

Tree of Life Vitamin C Serum

  • 100% Vegan. Meaning you can feel secure knowing you are not using products made from animals.
  • Paraben-Free.  Which means it is much healthier for your skin long-term.
  • Made in the USA.

Find it on Amazon

Let’s recap the best possible approach to excellent skin health.

  • Eat foods high in vitamin C as often as you can.
  • Use a supplement to make sure you get plenty of vitamin C.
  • Choose a good quality serum to apply to the skin preferably before bed.

That’s all for today friends.

 

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to Embrace Your Age

“By the way, We are a participant in the Amazon Services LLC Associates Program. Which is to say, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Unlock the Secret to The Art of Flirting

 Meeting new people

Unlocking the secret to the art of flirting isn’t as difficult as you may think. It is my intention to help Adults, who are single after divorce or death of a spouse. They may find themselves wondering, “How can I get out there and meet someone new?”  Some people are just naturally social creatures. Flirting seems easy for these people. Have you ever heard the expression, “They’ve never met a stranger”? Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the products links I’ll receive some compensation which will support my addiction to all things coffee.
Others are not as socially adept.  Introverts, Extroverts, and folks who fall somewhere in the middle can learn the art of flirting. It’s not about having the perfect pick up line or knowing where the perfect place is to go to meet people.
Also, I think we sometimes make things harder than they have to be in life. Wouldn’t you agree, answers to questions have been right in front of us all along the way.
Hands in heart shape EmbracingAging.us

Embracing love

Conversation Starters

It’s more about being open to meeting new people.  Meanwhile,  I could make you suffer and wait until the end of this post, but I’ll go ahead and share the secret.  First, flirting is nothing more than being friendly. In fact, you don’t need cheesy pickup lines or silly tactics to try to get someone’s attention.
 Just say “Hello. My name is… “You are?” And you are off and running.  Chances are there’s something about the situation you’re both in that will allow you to make small talk.
I am a member of my local YMCA I meet new people there nearly every day.  My friends and I have a shared interest in fitness and we exchange ideas about what works for us at the gym. We share information about classes we like, the equipment we use, and the things we love and hate about working out.
Here are some more ideas to get the conversation going:
  • What do you do?
  • How long have you been doing that?
  • What led you to this line of work?
  • Tell me about your hobbies
  • What’s your favorite food
  • Do you like to cook
  • Don’t forget to smile
 These are a few questions to get you going. Next, you should know an essential part of the conversation is about showing genuine interest, and when you are both engaged in the discussion, the conversation will bloom and come to life.
Key, heart, rose on a bed of straw. EmbracingAging.us

Unlock the secret to the art of flirting

Opportunity awaits

Meeting new people is about the opportunity. Furthermore, you have the most opportunities when you open yourself up to try new experiences:
  • Meeting someone through friends and family is one way to find friendship or begin dating.
  • Interestingly, another great way to meet new people is to become a volunteer for a charity or organization you have a heart for helping.
  • If you enjoy learning new things, there are classes at your local college and vocational school where you’ll likely meet someone with very similar interests. Photography, painting and culinary classes come to mind.
  • Opt for dance classes, ballroom, square dancing, hip-hop or line dancing to hear your favorite music and learn new dance steps.
  • Another popular place to consider is golf courses. Not only is golfing great exercise, but it’s also a lovely place to meet people.
  • Ladies, here’s an idea, if your interested in any kind of sport such as;  basketball, baseball, or football, then going to the game may be just the place to meet the guy that could take your game to the next level.
  • Gentlemen, if you enjoy gardening, you might find a local garden club to explore a potential new interest all while learning great tips to improve your gardening skills.

Being Friendly is the key

Being friendly is the key to unlocking the secret to the art of flirting.  Say, “hi, how are you. You look well today.”  You can tell if someone seems nice and would like to get to know them better.
Please feel free to join this discussion. You might be able to help someone find love or friendship.
Thank you for stopping by,
I’m Karen with Embracing Aging
Reminding you to Embrace Your Age
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Habitually Overeating Accelerates Aging

Habitually Overeating Accelerates Aging

I was guilty of habitually overeating and needless to say weighing 380 lbs made me feel very old. Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the products links I’ll receive some compensation which will support my addiction to all things coffee.

Testifying to this fact, my age at the time of my weighing 380 lbs. was only 41.  I felt like 81. Needless to say, my mobility was terrible. So much so, that I had to have assistance with all kinds of regular everyday activities.  Such as taking the elevator when possible. I needed my husband’s help in and out of the car, and I was limited to taking showers because at 380 lbs.  I simply did not fit in the bathtub.

Moving on, I had a terrible attitude towards food which was waste not, want not. This is fine in other areas of life, but when it comes to eating habits, this rule can and should be thrown out the proverbial window. At the time, I had a clean my plate mentality so, when it came to eating out especially at buffet-style restaurants As is typical of most overweight Americans, I thought it necessary to get my money’s worth of food.

 

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Naturewise CLA– Enhances Exercise, Non-stimulating, Non-GMO

Find Naturewise CLA on Amazon

 

Habitually overeating and diabetes

Habitually Overeating, sharps container, EmbracingAging.us

Habitually Overeating Accelerates Aging

I fully realize there are two types of diabetes.  Now, type 2 is the one I want to discuss in this blog post.  Just now, I literally had to sit here and contemplate the ramifications of poorly controlled type 2 diabetes. Therefore, if someone who has type 2 diabetes isn’t careful about their food choices, as I’m sure you are well aware, the complications of this disease are deadly.

Now, on to a more positive discussion about this topic. I would like to take a minute to share how I now look at the buffet spread when I go out to eat with my family. Moreover, the choices of healthy options are fabulous and delicious.

Certainly, the buffet is the perfect opportunity to practice an eating clean mindset. (read more here) When I’m looking the situation over, just know that I don’t feel at all deprived when we go there because I’m evaluating my best options. Here are some healthy recommendations for eating at the buffet.

 

 

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Protein is key when it comes to weight loss. Whey protein is an excellent choice.

Find Gold Standard Whey Protein on Amazon

 

First, choose these meat options: 

  • Fish
  • Shellfish
  • Skinless Chicken
  • Skinless Turkey
  • Beans peas, and lentils as meat substitutes
  • Lean beef- round, sirloin, chuck and loin.  Avoid “prime”

 Resist battered, and fried meat like fried chicken,  fish. Pass on red meat labeled “prime” like prime rib.

 

buffet vegetables EmbracingAging.us

 

Next, choose these vegetable options:

  •  raw vegetables on the salad bar
  • beans, peas seeds, sprouts

also choose hot vegetable such as:

  • Asparagus
  • beans- like; kidney and pinto
  • beets
  • broccoli
  • Brussels sprouts
  • cabbage
  • carrots
  • cauliflower
  • green beans
  • onions
  • peppers
  • kale, mustard greens, spinach, and turnip greens
  • squash- butternut, yellow and zucchini

Avoid fried vegetables and starchy vegetables like potatoes and corn

 

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Healthy Portions

Find Healthy Portions on Amazon

 When you choose fresh fruit, you can’t go wrong

  • Fresh fruit on the salad bar and dessert bar
  • craisins (dried cranberries) and raisins

Avoid fruit in heavy syrup or sauces like peaches

Use visualization

Using the technique of visualization will help establish a good mindset for better eating habits. When we visit a restaurant, especially buffets I imagine vividly, walking into the restaurant and right from the start ordering water, unsweetened tea, coffee, or diet soda.  Furthermore, I’m not a fan of any soda, however, diet soda is far better than a regular soda in terms of calories. Emphasizing how this helps me, visualization really locks in my self-control and enables me to be smart about my food choices.

Next, if you will imagine taking your plate to the buffet knowing in advance that you will start with a fresh salad and of course you are wise about the dressing for your salad.  Sidebar about the salad bar, when it comes to salad dressing, my favorite hack is to put my dressing on the side and dip the tines of my fork. There’s good flavor and fewer calories are consumed.

Moving on through our visualization technique,  Imagine choosing better meat, and vegetables. Let me say,  I love this part of my meal because I eat the healthy choices that I don’t often buy at the store usually due to cost.  Such as shrimp, salmon, or asparagus.  This is the best way to take advantage of the buffet.

Outsmart the restaurant industry

Interestingly, the buffet is laid out in such a way that the cheapest foods are the most accessible.  Usually, the foods furthest away from you are the more expensive. This signifies, the further you have to walk or reach to get what you want, is what cost them the most to put on the buffet spread. So when you are strategic about your choices, you don’t maximize your “bottom line” while maximizing their bottom line.

Alright, we’re doing great.  Now I’ve deliberately left out something that many people find irresistible, bread, or rolls. This one is kind of a no-brainer. Which is to say, the more bread I eat, the more I resemble a popped can of biscuits. That’s all I really have to say about that.

Finally, be smart about dessert choices

Undeniably, the hardest part of managing willpower is finishing up our healthy meal with dessert.  Without further ado, here are some suggestions to get you through the process.

  • Look for no sugar added pies,( blueberry) and cakes (pistachio)
  • Also, look for sugarfree puddings and jellos.
  • If you’re eating out with your plus one, share a dessert and split the calories.
  • Add a coffee to fill out your dessert portion of dinner.
  • Opt for fresh fruit from the salad bar.

Blueberry pie EmbracingAging.us

Eat until you’re satisfied, not stuffed

Consequently, the feeling of “I’m so full I can’t move” is not a very comfortable feeling at all. Which is exactly why I lost control and found my weight at 380lbs. Furthermore, I tell a bit of my story in this post titled It’s not a Destination, It’s a Journey.  Making better choices allows you to feel great physically and mentally.  You’ll be satisfied, without feeling stuffed to the gills.  Finally, you will have walked out of this restaurant knowing they didn’t see you coming.  More importantly, you were not manipulated by the layout of the buffet.

Finally, this post may contain affiliate links. This means if you click on and happen purchase one of the products links, I”ll receive some compensation which will support my addiction to all things coffee.

If you enjoyed this discussion and have ideas you’d like to share, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to embrace your age

 

“We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.”

 

 

Vitamin D3 Terribly Underrated

Vitamin D3 terribly underrated

Vitamin D3 terribly underrated because of Americans faulty belief system that they are getting enough of it from the sun. Surprise! You aren’t.” Why???” Your query. Well, you likely do not live anywhere near the equator. Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the products links I’ll receive some compensation which will support my addiction to all things coffee. Now you may visit warm tropical vacations and get your cells stocked up on vitamin d, but you would need to make this trip fairly regularly to keep your cells plumped up with Vitamin D

I just want to take Americans by the shoulders and look straight into your eyes and say, TAKE YOUR VITAMIN D3 people! Please.

Vitamin D3 is a prohormone

When vitamin D3 is processed by the liver and the kidneys, vitamin d3 becomes a hormone.  That’s why unless you live near the equator you will not be able to get enough through the skin.  The darker your skin is, the more supplementation you will need. The further away you live from the equator the likelier you are to be deficient. That’s pretty much everyone in the US and Canada.  In Alaska, Eskimos do a pretty good job getting enough Vitamin D3 because of all the fish they consume primarily salmon.

grilled salmon with lemon and rosemary EmbracingAging.us

food for thought

Let me tell you a little story about my granddaughter. Two years ago she was in the in the fourth grade, she was a little bit of a troublemaker and had enough sass to share with everyone around her. After doing some research, Vitamin D3 came to her rescue.  Her behavior was calmed her disposition was pleasant and we were all able to breathe again. She was quite a handful. We really wanted to avoid the whole ADD or ADHD diagnosis for her because overall, she was a real sweetheart.

Vitamin D3 every day may keep a heart attack away

Did you know that when a patient is admitted to the hospital having a heart attack, they are given an injection of 100,000 mcg of D3? This not only helps a patient during the episode but also improves the rate of repair and healing after the episode. (Read more about this research here)  So yes, it’s that important to take it as a supplement every day, it can keep a heart attack away.  When you have your regular annual physical, ask your Dr. to test your levels of D3.  This way you can see for yourself how much and how often you need to take D3. I personally do not leave it up to chance.  Some folks have their levels checked every six months others have it checked quarterly.

Mental health also benefits from D3

Red heart with a pulse EmbracingAging.us

Put your heart into your health

I also let my mental health be my guide.  As for myself, I learned I’m especially vulnerable to Seasonal Affective Disorder aka as SAD.  Taking one capsule a day 5,000 IU per day really helps me get through the winter months.  I can be especially SAD after Christmas and New Years because these are my favorite holidays and for me, they give the winter months purpose and meaning. When I visit my Dr for my annual checkup, He checks my vitamin levels.  If I’m feeling overly emotional or depressed, then I know my D3 levels are low.  I will pop 2 gelcaps two for three days in a row 5000 mcg each to get to feeling better.  The kind                                                                                     I take is Spring Valley.

There’s a lot of research online you can read about this amazing supplement.  I just wanted to let my friends, family, and anyone who will listen know outright that this is a supplement you can not afford to ignore.  Next time you are at the store pick up some D3 your entire body will greatly benefit from this amazing supplement.

Finally, this post may contain affiliate links. This means if you click on and happen purchase one of the products links, I”ll receive some compensation which will support my addiction to all things coffee.

If you enjoyed this discussion and have ideas you’d like to share, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to embrace your age

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Creating Energy Fast

 

Creating Energy Fast

Creating energy fast when you don’t have any energy can be a little tricky. That’s why I have the steps you can take to feel better and start moving your body so that the energy you create for yourself will grow and help you feel like doing more activities or exercise. Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the products links I’ll receive some compensation which will support my addiction to all things coffee. This post list ways you can create energy from the fastest descending in order to the next fastest and so on.  With that being said, let’s get on with this very energetic post. When I weighed 380 lbs. These were some of the things I did to help me keep going even though I wanted to quit.

Quitting is not an option when there are kids to help get ready for school.   I had meals to plan and I had to keep going even though what I preferred to do was lay in bed all day or sit on the couch and watch T.V. Nowadays, you can say, “Alexa play a workout video” and bam, just like that you are getting off the couch and shaking your groove thang. ☺

Focused Breathing for Creating Energy

Focused breathing for creating energy.  We have all heard about the breathing techniques to help us relax. However, there’s a breathing technique to help you feel more energetic. While slow deep breaths are calming, faster rapid controlled breathing will help you create energy fast. Brilliant I say. You literally do the opposite of the relaxing breathing technique. Why this works is simple. Your diaphragm is the largest muscle in your body, therefore, moving it will help you through faster breathing to create more energy. The key word being controlled faster breathing, not hyperventilating.

Try a Caffeinated Power Nap

Sometimes I need a cup of coffee to get me through the afternoon.  Other times I need a powernap not more than ten to twenty minutes so as not to disturb my night-time sleep routine.  I discovered the caffeinated powernap and it is fabulous. It’s just like it sounds. Drink a cup of coffee and then hit the couch for a short nap the caffeine kicks in just about the time you should wake up and it’s like getting two for one at your local discount store. woohoo!! I feel better already. Taking a caffeinated power nap definitely creates energy fast.

Use Your Timer

Using a timer is a fantastic way to get anything done and can be a big help in creating energy. If you only feel like doing ten minutes of walking then set your timer on your phone or your microwave and go walk around the block. Can’t get up the energy to walk around the block then try walking a loop inside your house.

 Wonderful Ways We Can Use Our Timer:

  • For focused breathing
  • walking
  • visualization
  • meditation
  • power napping
  • Do 5 minutes today and 6 minutes tomorrow and so on.

Visualization is a fantastic tool to help you feel more energetic.  I like to visualize my whole day being successful. Starting with putting on my make up( by the way just getting a shower or doing your makeup helps a lot when creating energy) then I like a light breakfast like coffee and a yogurt. Moving on to my gym routine then to coming home to blog. I like to eat a light lunch usually leftovers from the night before.  Then, I imagine what we’ll have for dinner. Followed by spending time with each one of the kids and winding up the evening with some needlepoint and a nice early bedtime.

Visualization is a lot like planning except it’s your vision that flows effortlessly and feels right to you and sets you up for a very positive experience.  That’s HUGE for me. It makes all the difference in the world when I visualize my day.

Prayer

Whatever God or positive energy you believe in, make sure to also to thank God for being with you as you go through your day. Feeling Love and light and knowing God only want’s you to be a success is priceless. This keeps you moving forward and helps keep the negative mental chatter away. As we all know the negative mental chatter is draining energy.  We want all our energy that we are busy creating, physical and mental to be positive. I have a bratty inner voice that I am not afraid to tell shut-up.

Connect with a friend

 

Connecting a with a friend can go a long way toward creating energy. Make time to take a walk together and possibly make it a regular part of a weekly routine to get together every Tuesday and Thursday to walk and get a coffee. Take a minute to listen to one another to discuss what’s working and not working as far as having enough energy to do the things you need to do and want to do.

 

People, Girls, Women, Coffee, Drink

A Furry Friend

A friend can also be a pet. Go to the local shelter and get a sweet dog to go with you on your walks sometimes if we have a purpose to get up and move around, a sweet fur baby we can walk, that can make a big difference in our level of energy. It will benefit both of you so much.

puppy in an orange plaid purse-Embracing Aging.us

take your fur baby for a walk

Baby steps

Baby steps are how you overcome feeling overwhelmed. The best way to eat an elephant is one bite at a time.  I didn’t want to walk when I weighed 380lbs.  A friend recommended that I get up and walk to the front door once a day for two weeks.  Then after I mastered that I walked to the mailbox.  If your mailbox is by the front door, walk to the end of your driveway.  Find those baby steps and let them lead you to progress. This bit of progress quickly motivates you to do other things you may have been putting off. A little effort every day is better than doing nothing.

I hope this blog post stimulated some ideas of your own.  You know best your environment, furthermore, I hope you’ll take advantage of things around you that maybe you haven’t thought of using before to help you create energy fast.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

If you enjoyed this discussion and have ideas you’d like to share, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to embrace your age

 

 

 

Unexpected Health Challenges & Mild Dehydration

Mild dehydration is subtly sabotaging your health.

Mild dehydration was sabotaging my health. I found myself back in the doctors’ office again this week because of a UTI that I could not get ahead of on my own. Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the products links I’ll receive some compensation which will support my addiction to all things coffee. Taking 2,000 mg of vitamin C before bed usually does the trick. However, I was out of 1000 mg caplets.  Hubs went to the store and picked up some BUT it was the 500 mg chewable because the pharmacy was out of the 1000 mg. caplets that work best for me.  These didn’t help me. Because of a lapse of time, they were not getting the job done.  The infection spread first to my bladder then into my kidneys. Misery set in.

Meanwhile being stubborn and hardheaded, I continued trying to beat it on my own.  A week of very little progress went by.  When I returned to the gym on the following Monday morning I just didn’t have the energy, or the motivation to do my full workout.  Going to the Dr. was moved to the top of my list of things to do, he got me right in that afternoon. I filled a prescription for antibiotics.  I detest taking antibiotics for the simple fact antibiotics kill all bacteria both good and bad.

What I learned during the week

Water is your ally, BFF, the most underused tool for optimal health. I was drinking 16oz. water 16oz green tea every day during my morning workout. I was drinking roughly 6-8 oz of water with my lunch and dinner.  Finally, at bedtime, I took my evening vitamins and medications with a little bit of water probably 4-6 oz. This doesn’t include the coffee and hot tea I like to drink throughout the day.  So I was getting about 46-48 oz of water a day. Seems like that ought to be enough, doesn’t it?   I very rarely drink anything other than water, coffee, and tea.

Being stuck on a weight loss plateau is no fun whatsoever. I was being faithful to my workout routine, continuing to keep my food portions small to moderate and closely watching my protein intake.  Out of left field, I’m hit with a UTI.  Realizing, I needed to immediately step up my water intake, a 16 oz water bottle stayed full and by my side at all times.  Then BOOM the following occurred:

  • The plateau was conquered, I reached a major milestone – 180.4 1bs. lost. My daughter said, “Welcome to “onederland” because I was out of the 200s and into the 100s weighing in at 199.6
  • Cravings came to an all-time low.  I wasn’t wanting chocolate, sugar or carbs.
  • My bowel movements were better.  I was getting plenty of fiber, but plenty of water is what makes fiber work efficiently. In case you didn’t catch that little tidbit of super important info, water is what makes fiber work efficiently!!

Feeding thirst came to a halt

Mild dehydration can cause you to eat when you are thirsty and that causes overeating and snacking and grazing. Next, calories sneak up on you. When you think you’re doing alright but in reality, all you need to do to take control is to increase your water game. When I started drinking the minimum required amount of water 64 oz, I literally quenched my hunger and gone was my desire to sometimes feed thirst with food.  I essentially uncrossed my wires.  Instead of reaching for water, sometimes I reached for food, usually something sweet.

Unexpected Health Challenges and Mild Dehydration EmbracingAging.us

Stop mild dehydration by drinking more water. Proper hydration allows you to quench hunger and stop feeding thirst.

 

 

 

 

 

 

 

Let’s talk about detox

Mild dehydration is subtle enough to slow down your efforts to detox your digestive system.

Detoxing techniques:

  • Sweating through vigorous exercise
  • Using a sauna
  • Dry brushing your skin
  • Getting better nutrition
  • Relaxation to aid detox

Just remember, none of these activities will work well for you without optimal water consumption.  I don’t think I can stress this enough. For a more detailed discussion about detoxing click here. 

How much water do you really need?

That all depends on your level of activity, your weight and the type of diet you consume.  When health professionals say to consume at least 8 x 8oz. glasses of water each day that amount can vary from person to person.  Water lubricates your esophagus, stomach, and colon to allow food to be properly processed and passed through the colon.

Unexpected Health Challenges and Mild Dehydration EmbracingAging.us

Adding fruit or berries to water enhances flavor and gives you fiber.

 

As we age, our ability to detect thirst declines.  Therefore, subtle dehydration can and does sneak up on us from time to time.  Set a reminder on your phone or computer to chime at certain times of the day to help remind you to get more water.  To help myself stay hydrated, I chew ice in the summer, the nice soft crushed pieces that are easy to chew.  Chewing ice also helps keep my appetite under control.

Peristalsis is the way food is moved down the digestive system.  As we age, peristalsis slows down.  Drinking enough water helps digestion and absorption of nutrients.  Drinking water also helps to prevent Diverticulitis a condition that occurs when the intestines are forced too hard when going to the bathroom.  Waste gets stuck in the pouches of the intestinal lining and causes GI discomfort.  Diverticulitis can be serious enough to be hospitalized.  Water + fiber = healthy digestive system.

 

Unexpected Health Challenges and Mild Dehydration EmbracingAging.us

Adding fruit makes water more inviting

 

Finally, I hoped this post help you.  I would be so appreciative if would take a moment to share this post with your favorite social media outlet.  Please feel free to leave your comments and share your tips about good hydration.

You should know that this post contains affiliate links, which means that if you click on or purchase one of the products links I’ll receive some compensation which will support my addiction to all things coffee.

I’m Karen with Embracing Aging,

Reminding you to embrace your age.

 

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Superior Foods for Optimal Nutrition

Superior Foods for Optimal Nutrition

Eggs, meat, fish, nuts, seeds, and cheese are good sources of amino acids

 

“Superior Foods for Optimal Nutrition

Created by:  Karen D. Wilson owner of EmbracingAging.us

Superior Foods for Optimal Nutrition

Superior Foods for Optimal Nutrition are full of anti-oxidants, vitamins, and minerals but they also contain amino acids, which are the basic structural building blocks of proteins. Proteins make up the bulk of all your cells structure. They also act as enzymes for cellular reactions.  Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the products links I’ll receive some compensation which will support my addiction to all things coffee.

Amino Acids  There are eight essential amino acids. The supplements can be found here on Amazon.com

  • #1 = Tryptophan which reduces anxiety and depression, helps with migraines, helps the immune system, reduces heart spasms, it is also a natural relaxant and aids in normal sleep, taken with Lysine it reduces cholesterol levels in the blood.
  • #2 = Lysine improves the formation of bone cartilage and connective tissues, it aids in the absorption of calcium, it aids in the production of enzymes, hormones and the production of antibodies that help fight diseases and illness.
  • #3 = Methionine is the supplier of sulfur which prevents problems with hair, nails, and skin. Methionine aids in the liver’s production of lecithin reduces liver fat and helps protect the kidneys. Methionine also aids in reducing bladder irritations and infections and promotes hair growth.
  • #4 = Phenylalanine keeps you awake and alert. Also, phenylalanine produces a chemical that transmits signals between the brain and the nerve cells. Phenylalanine helps to improve memory and also reduces hunger pains.

Amino Acids Continued

  • #5 = Threonine aids in digestion and intestinal tract functions; it also helps reduce liver fat.
  • #6 = Valine calms emotions and aids with mental vigor; it also aids with muscle coordination.
  • #7 and #8 work together; they are Leucine and Isoleucine, they help to produce essential biochemical components in the body, production of energy, stimulate the brain and aid with alertness.

 Non-essential amino acids.

Arginine improves immune response, promotes wound healing, aids in the regeneration of the liver, and is needed for muscle growth.    Tyrosine aids in healthy functioning of the thyroid and pituitary glands helps to improve memory and transmits impulses to the brain.

Glycine is required during cell production to release oxygen, it also aids in the production of essential hormones in the immune system.

Serine is essential in storing glucose in the muscles and liver, also aids in the immune system and produces a fatty acid cover to protect nerve fibers.    Aspartic acid aids in the removal of ammonia from the body and protects our body from the poison until it is expressed through the urine.    Glutamic acid helps improve mental capacities, aids in healing ulcers and helps with fatigue.

More about Amino Acids

Alanine is a source of energy for the muscles, brain and nervous system. Alanine produces antibodies that help the immune system.    Cystine is an anti-oxidant and aids in the protection against pollutants, it can help slow the aging process, it is necessary for the production of the skin.   Proline is vital in the functioning of joints and helps to strengthen the heart muscle.

Taurine is necessary for the removal of free-radical waste from the body.  It is a factor that is necessary for changes that take place during aging.    Histidine is found in the blood. Histidine is used to treat several diseases such as RA, (rheumatoid arthritis) ulcers, and anemia. These are just a few of the amino acids that are essential in your diet for better health.

It is very important that you choose foods that are rich in amino acids as well as vitamins and minerals for your health.  Once again you can find them on Amazon.com.

 

More Superior Foods for Optimal Nutrition

Superior Foods for Optimal Nutrition contain the highest numbers of amino acids, vitamins, and minerals. If you go to Google and type in superfoods, you will find several sites, all telling you about the same thing, that eating a natural diet will protect you from several diseases and illnesses.

Superior Foods for Optimal Nutrition

Foods that are grown organically and in rich healthy soil, contain key nutrients. Grow your own vegetables to ensure nutrition content and reduce the need for pesticides.

Here are the ones that most people agree on, they are readily available in markets: Apples, avocados, tomatoes, bananas, cabbage, carrots, garlic, onions, potatoes, sweet potatoes, oranges, cantaloupe, broccoli,  watermelon, dry beans, spinach, kale, salmon and other oily fish, flaxseed, oats, soya, blueberries, cranberries, squash, almonds, beets, ginger, olive oil, tea, chili peppers, mushrooms, papaya, pineapple, kiwi, mangoes, apricots, pumpkin, walnuts, yogurt, parsley, sage, rosemary, cinnamon, Brussel sprouts, lentils, pomegranates, concord grapes and brazil nuts.

True Superior Foods for Optimal Nutrition

True Superior Foods for Optimal Nutrition are grown in rich soil.  The way food is grown will play a major part in getting the necessary ingredients to benefit to your diet. It is absolutely true that you need a variety of foods that react together to improve nutrition within the body.

Here is excellent information from Web MD about healthy food combinations that make a world of difference in nutrition’s function in the body.

Eating food as close to its natural form as possible is best for improving health and preventing disease. Vegetables, fruit, whole grains, nuts, and legumes are great examples of foods that are rich in a combination of important vitamins, minerals, fiber, protein, antioxidants, and more.

Here are just a handful of examples in which different nutrients and components in food work together:

  • Pairing broccoli with tomatoes could be a match not only made in Italy but in health heaven. In a study to be published in the December 2004 issue of the Journal of Nutritionprostate tumors grew much less in rats that were fed tomatoes and broccoli than in rats who ate diets containing broccoli alone or tomatoes alone, or diets that contained cancer-fighting substances that had been isolated from tomatoes or broccoli. The take-home message: A lycopene supplement may not hurt, but the whole tomato will probably help more. And a tomato eaten with broccoli helps a lot more.
Superior Foods for Optimal Nutrition

Broccoli and Tomatoes work together becoming Superior Foods for Optimal Nutrition

 

  • Antioxidants like vitamin C and vitamin E; isoflavones from soybeans; and other compounds are thought to be important in slowing the oxidation of cholesterol — which is as important to reducing your risk of congestive heart by disease as lowering your blood cholesterol levels. Antioxidant protection is a complex system that includes many nutrients and phytonutrients. You need all of them for maximum effect.

“Eating a little “good fat” along with your vegetables helps your body absorb their protective phytochemicals.”

 

Superior Foods for Optimal Nutrition

Olive oil is a good choice for optimizing nutrient absorption

  • Three B vitamins (folic acid, vitamin B-6, and B-12) TOGETHER reduce the level of an amino acid that, in high levels, is thought to damage artery linings, leading to heart attacks and strokes.
  • Test-tube studies have shown that vitamin C and the phytoestrogen found in various fruits and vegetables, whole grains, and beans (including soy) work together to inhibit the oxidation of LDL “bad” cholesterol.
  • A recent study found that the phytochemicals quercetin (found mainly in apples, onions, and berries) and catechin (found mainly in apples, green tea, purple grapes, and grape juice) worked together to help stop platelet clumping. Platelets are a component of blood that plays an important role in forming clots. Platelets’ clumping together is one of several steps in blood clotting that can lead to a heart attack.

Dietary Factors

  • The Mediterranean-style diet is a perfect example of food synergy because it includes several healthful food patterns. (It’s rich in plant foods, whole grains, legumes, and fish; low in meat and dairy products; and contains more monounsaturated than saturated fats because of its emphasis on olives, olive oil, and walnuts.) A recent study concluded that the Mediterranean diet may reduce the prevalence of both metabolic syndrome (a condition that includes excess body fat, high blood fats, and high blood pressure) and the cardiovascular risk that goes along with it.
  • Several dietary factors — including saturated fat and, to a lesser extent, cholesterol — work to raise cholesterol in the human body. Several others, like plant sterols, soy protein, soluble fiber, and foods such as oats and nuts, help lower blood cholesterol levels. Your cholesterol levels are determined less by the intake of one particular nutrient than by your overall diet.
  • Eating a little “good fat” along with your vegetables helps your body absorb their protective phytochemicals, like lycopene from tomatoes and lutein from dark green vegetables.

Choose Avacado

  • Researchers measured how phytochemicals were absorbed after people ate lettuce, carrot, and spinach salad with or without 2 1/2 tablespoons of avocado. The avocado-eating group absorbed 8.3 times more alpha-carotene and 13.6 times more beta-carotene (both of which help protect against cancer and heart disease), and 4.3 times more lutein (which helps with eye health) than those who did not eat avocados. Find Avacado Oil here
Superior Foods for Optimal Nutrition

Avocado is one of the healthiest fats you could choose to go with vegetables and fruits to maximize nutrient absorption.

What Researchers Have Found

  • In lab studies, Cornell University researchers found that apple extract given together with apple skin worked better to prevent the oxidation of free radicals (unstable molecules that damage cells and are believed to contribute to many diseases) than apple extract without the skin. Researchers found that catechins (a type of phytochemical found in apples). When combined with two other phytochemicals, had an effect that was five times greater than expected.
  • Studies have indicated that oats may help protect against heart disease. Besides being one of our best sources of soluble fiber, oats contain a laundry list of other healthful compounds, including beta-glucan; a beneficial amino acid ratio; magnesium; folic acid; tocotrienols; and a phytochemical so far identified only in oats — avenanthramides. The protective effect of oats is thought to come from the collective effects of all of these components.

All these examples remind us of just how complex nutritional relationships are. In my opinion, Mother Nature knew what she was doing when she created plant foods: There is magic in the packaging. This is true for most foods.

Exceptions

There are however exceptions; Wild salmon, tomatoes, broccoli and broccoli sprouts, kale, spinach, garlic, onions, blueberries, walnuts, pomegranates, depending on how and where they are grown.

Then there’s goji berries, mulberries, goldenberries, sauco berries, acai berries, noni fruit, mangosteen fruit, bee pollen, royal jelly, green tea, sea vegetables, quinoa, and umeboshi plum.

 

Superior Foods for Optimal Nutrition include Sea Vegetables 

Superior Foods for Optimal Nutrition

Sea Vegetables are an incredible source of nutrition

 

Sea vegetables are truly superior foods, they contain significant amounts of protein and they also contain all the minerals found in the ocean.

They offer 10 to 20 times the vitamins and minerals found in plants grown on land with just a few exceptions. Farming for the world, has in some regions, depleted our soils of the necessary nutrients that plants absorb.

Some farmers also use chemicals and pesticides on our crops.  Chemicals and pesticides are non-selective and destroy the micro bacteria and microfungi that is digested by the plants.

Sea Vegetables:  Special thanks to OneMinuteJuice.com for the excellent information they provided about Sea Vegetables.

The sea veggies are not really plants

Even though most of us actually believe this, it is not quite true. Sea Veggies are algae. There are even a few stores that brand the sea vegetables as algae, probably because people would definitely not be receptive of that. This is not just a market term that people use. The algae is actually a food filled with vitamins and minerals, and most of it can be consumed by humans. Well, the sea vegetables are actually algae, and knowing that the algae family is comprised out of thousands of different types, the sea veggies are versatile and healthy!

The first three are:

  • Arame

    – an interesting and stringy variety of the algae called arame, this is a variety of seaweed that contains a sweeter taste than all the other algae varieties. This is a seaweed that is highly consumed by Asian countries and is mostly connected to people who enjoy a long life. This is an algae-filled with Vitamin A, iron, calcium and many more minerals. Find Arame here

 

  • Dulse

    – most of the seaweed eaters are familiar with this particular algae because it is known to have a chewy substance. Also, it looks really cool. The dulse is pretty much known to help the people strengthen their bones because of its presence of calcium, magnesium, and iron, and of course, quite a decent amount of potassium as well. Find Dulse here

 

  • Hijiki

    –  The hijiki seaweed does not need any introduction whatsoever, because it is known to be quite the powerful sea vegetable. When it is used in dishes, it has a stringy look.  It tastes rather bold and interesting. Also, this seaweed is filled with nutrients, among which magnesium, calcium, Vitamin K, iron, fiber, and iodine. Find Hijiki here

The last four are:

  • Kelp

    – the kelp is an excellent source of Vitamin C. Which is also a fuel for the responses of the immune system. The color of this particular seaweed varies from green to deep brown.

 

  • Kombu

    – this is a popular ingredient in plenty of Japanese dishes. All you need to do is take a small strip and put it in some water to simmer on low heat for about 45 minutes or more. It will turn into a broth filled with minerals. Use the broth to cook your veggies or grains inside it, and there it is – a healthy and excellent meal! The kombu is considered to be incredible when it comes to slowing down the aging process. Find Kelp/Kombu here

 

  • Nori

    – This is the seaweed that is used in sushi rolls. Usually, Nori comes in a baked form and has a green hue to it when it is being delivered to your table. You usually see this as a seaweed wrapped around hand rolls. If you are fond of sushi, you are probably fond of hand rolls too. Well, the good news here is that you have been getting a lot of health benefits from consuming them! The nori is filled with B vitamins, as well as healthy amino acids and fatty acids. Also, it has been said that it is anti-cancer too. You can even find the nori seaweed baked, in little chip bags, because most of the grocery stores happen to have them. Usually, they are a bit salted and taste pretty refreshing. They are perfect for a midday snack. Find Nori here

Superior Foods for Optimal Nutrition

Sushi is a delicious way to get sea vegetables into your nutrition plan

 

  • Wakame

    – this particular seaweed looks something like taffy and it is mostly found in Asian soups. It is a seaweed loaded with magnesium, which is a mineral that we usually don’t get enough of.  Find Wakame here

 More health benefits

The health benefits that come with the seaweed are literally neverending. The iodine, naturally found in the seaweed can help people who are suffering from thyroid issues.  Seaweed lowers blood pressure and has anti-inflammatory properties. Furthermore, the seaweed is quite low in calories. Even if you put a lot of it in a soup, you will not get more than 30 calories. Finally, the seaweeds are filled with lignans, which are related to a lowered rate of breast cancer in Japan. So basically, the seaweed is our friend.

Some heavy metal concerns

The density of nutrients in the seaweed comes from its ability to absorb plenty of minerals, kind of like a sponge does. But this is one beneficial attribute that can lead to a seaweed danger. When it comes to seaweed, it can absorb toxins too, particularly arsenic, from the nastiness of the ocean waters. So, when looking to buy seaweed, go fully organic. To be fair, a lot of scientists have limited the intake of arsenic by the seaweeds, but you would want to stay on the safe side, just in case.

In the end, the benefits that come with sea vegetables are quite interesting. This is why adding these algae into your regular dietary plan can only add up to your health benefits. As you already know, adding seaweed in your regular dieting plan is not that difficult at all. They have an excellent taste that goes well with plenty of dishes. So, make sure you regularly enjoy your sushi, or consume the algae as a healthy afternoon snack, because you will be doing your body a favor.

Choose Foods Wisely

When you purchase an apple from the store, it could be lacking some of the minerals that the soil once provided, minerals that are essential to our health. This is not true for the sea vegetables, the ocean is still productive, we have yet to destroy it and therefore it is a rich source for your health. Kelp, blue-green algae, spirulina, chlorella, dulse, alaria, sea lettuce, Irish moss, kombu, wakame, and nori are all rich in vitamins, minerals, and all the essential amino acids.

 

Determine What’s Best for You

If you are already suffering from a disease or illness or you’re prone to certain diseases or illness, due to family history, then there are a few things you need to know. 118 degrees will cook vegetables without killing their nutritional value.

You cannot eat as much as you need, which is 8 to 10 servings a day, but there is a solution, you can juice your way to health. The food pyramid has changed which came as no surprise to me, I still have trouble with this type of system, not everyone needs the same things, and every person on this planet is different and has different nutritional requirements.

If I said there is a child’s shoe in a size 6 in this lovely shade of turquoise blue. It’s perfect, and brand new. Here, it’s for you.  Well no matter how perfect the shoe is, it’s not able to meet your adult needs.  Nutrition is the same way.  You should check in with your doctor.  Blood tests will help the evaluation of vitamins and minerals.

Superior Foods for Optimal Nutrition Terms

Vitamins = nutrients that are necessary for your health.  A shortage or an excessive amount for extended periods can cause health problems.

Minerals = Minerals are those elements on the earth and in foods that our bodies need to develop and function normally. Those essential for health include calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.

Polyphenols are phytochemicals. Polyphenols are abundant in natural plant-based food sources containing antioxidant properties. Researchers have found over 8,000 identified polyphenols.  These include tea, wine, chocolates, fruits, vegetables, and extra virgin olive oil,  just to name a few.

Superior Foods for Optimal Nutrition Terms continued

Carotenoids = they are in the dark coloring of the skin of fruits and vegetables (pigments), they are also anti-oxidants; there are dozens of carotenoids.

Free-radical = they disrupt living cells by attacking them, free radicals are missing an electron and they steal one from other cells, they are responsible for all diseases and illness due to their damage. Free-radicals are in air and water pollution, and in junk foods, we eat. You can not escape from them; they are a part of life. Free-radical damage accumulates with age if you do not protect yourself.

Anti-oxidants = they neutralize free-radicals by donating their extra electron; all anti-oxidants have an extra electron. Anti-oxidants protect us from free-radical damage. Anti-oxidants are scavengers; they prevent cell and tissue damage which leads to disease and illness.

Nutrients taken in combinations equals synergy.   These combinations cause the nutrients to become more powerful than when taken alone.

Dark Rich Colors

Superior Foods for Optimal Health

Get the most nutrition from foods with the darkest richest colors

 

Notice that the list above states that people agree that blueberries are superior food. Not all foods have been studied, What does this mean for you? Be wise and eat fruits and vegetables that have the darkest and richest colors, in combinations, to receive maximum benefits.

Unlisted Fruits and Vegetables

Just because a fruit or vegetable may not appear on certain lists of healthy foods, do not dismiss them from your diet. Most foods grown in the ground, or harvested from the sea have nutritional value to contribute to the health and longevity of the human body.

Let’s continue our research and find the best solutions for our health.

Beans may reduce the risk of heart disease; lentils support heart health; berries of all kinds have synergistic effects and are scavengers of free-radicals; citrus fruits are all full of anti-oxidants; vegetables steamed on low heat are a great source of fiber and complex carbohydrates; sea vegetables are bursting with carotenoids, vitamins, minerals, and amino acids and can be found in many forms, tablet or powder.

Food for Thought

Sea vegetables support your whole body; green leafy vegetables are bursting with eye health nutrients as well as supporting the heart, brain, and bones.

Nuts help reduce the risk of heart disease; oats are a prime source of complex carbohydrates and full of fiber. Cold water – wild fish, not farm raised, contain beneficial omega-3 fatty acids, necessary for coronary heart health.

Wild salmon, trout and tuna all contain different amounts and should all be consumed; seeds and nuts help balance hormones and have anti-oxidant activities; soy packs a punch

Different Nutritional needs between Men and Women

There is plenty of research that shows men and women need different nutrients to support biological needs. Men need to protect themselves against prostate cancer, bladder cancer, testosterone levels, sperm counts, heart disease, and high blood pressure. Men should add five tomatoes, or five servings of tomato sauce, a week to their diet to protect them from prostate cancer.

Three oysters a day have the full day’s supply of zinc which is essential for the male reproductive system, testosterone, and sperm counts. Men are three times more likely to get bladder cancer than women. Broccoli, Brussel sprouts, and cabbage, when eaten five times a week, shows a reduction in this disease according to the studies.

Eating a handful of unsalted peanuts every day helps lower your bad cholesterol levels, helping to reduce the risk of heart disease.

Potassium

Potassium can reduce the risk of high blood pressure and stroke. Avocados, bananas, roasted acorn squash, beans, potatoes, watermelon, and other melons can help reduce your chances of developing high blood pressure.

Men and primarily women need to protect themselves against gallbladder disease, breast cancer, and fight osteoporosis. Women tend to be anemic due to low iron levels, and women suffer from menopausal hot flashes.

Women with low vitamin C levels are more likely to develop gall bladder disease than those with higher levels of vitamin C. Papaya has twice the amount of vitamin C than an orange.

Flaxseed

Flaxseed is rich in lignans. Lignans are like estrogen.  Make sure to get the seeds and grind them in a coffee grinder. You put them on cereal or mix in the muffin mix.  There are no lignans in flaxseed oil; lignans have effectively slowed tumor growth in women that already have breast cancer. Find flaxseed here

Superior Foods for Optimal Health

Flaxseed is also known as linseed

Vitamins

Vitamin K along with vitamin D and calcium are all important nutrients for fighting osteoporosis. Women that get enough vitamin K are 30 percent less likely to suffer fractures in their later years. Collard greens are the best source for this protection.  Although dark green leafy vegetables, Brussel sprouts, spinach, and broccoli are also good sources.

Women tend to be lower in iron than men due to menstruation and this can cause severe fatigue. To get the highest doses of iron you should try buffalo meat.  You get an easily digestible 3 milligrams of iron in a 3 oz portion of this very lean meat.

In later life, women tend to suffer from the dreaded hot flashes. A half cup of tofu contains 30 mg of isoflavones. These are plant chemicals that have a structure that is similar to estrogen. This may offer some relief from hot flashes.

 

Juicing

For men and women alike, make sure to add superior foods to your diet.  Such as; sea vegetables, mangosteen fruit juice, Goji berry juice, or other berry juices.

Mangosteen Fruit

The Mangosteen fruit is native to South East Asia, it has been studied for 20 years by independent labs and doctors for its medicinal uses; it contains 25,000 anti-oxidants, the highest number ever found in one food source, it contains amino acids as well as a vast majority of vitamins and minerals.

The Mangosteen fruit is native to South East Asia, it has been studied for 20 years by independent labs and doctors for its medicinal uses; it contains 25,000 anti-oxidants, the highest number ever found in one food source, it contains amino acids as well as a vast majority of vitamins and minerals.

They are native to Turkey; they are high in vitamin C, iron, calcium and protein. Goldenberries are native to Colombia and Peru, Sauco berries are native to South America, Umeboshi Plum is native to Japan, Noni fruit is native to Polynesia. The Acai berry has 30 times more antioxidants than blueberries, all eight essential amino acids, and trace minerals. The list goes on, but what you eat is up to you, your health is in your hands. Find Mangosteen powder here

Superior Foods for Optimal Nutrition

Mangosteen is an excellent way to get Superior Food for Optimal Nutrition

Thanks to Nutritionandyou.com they had this lovely bit of information about mangosteen fruit.

Health Benefits of Mangosteen

  • Delicious and juicy, mangosteen is one of the popular tropical fruits. It comprises of an impressive list of essential nutrients which required for normal growth and development and overall nutritional well-being.
  • It is moderately low in calories (63 calories per 100 g) and contains no saturated fats or cholesterol. Nonetheless, it is rich in dietary fiber (100 g provides about 13% of RDA).
  • Mangosteen is a good source of vitamin-C and provides about 12% of RDA per 100 g. Vitamin-
  • C is a powerful water-soluble antioxidant. Consumption of fruits rich in vitamin-C helps the human body develop resistance to combat viral flu and help scavenge harmful, pro-inflammatory free radicals.
  • Fresh fruit is a mild source of B-complex vitamins such as thiamin, niacin, and folates. These vitamins are acting as cofactors the help the body metabolize carbohydrates, protein, and fats.
  • Further, it also contains a splendid amount of minerals like copper, manganese, and magnesium. Potassium is an important component of cell and body fluids and helps control heart rate and blood pressure. Thus, it offers protection against stroke and coronary heart diseases.

A Doctor can help

Consult with your doctor.  Get some blood tests to help you see where the holes in your nutrition are for important vitamins and minerals. Everyone is different and other people’s nutritional requirements may be different than yours. Continue to read and listen to the information. Ultimately, make an informed decision for yourself.

 

Superior Foods for Optimal Health

Let your Doctor know about your nutritional adjustments and get the all clear for food and drug interactions.

 

I see no need for reinventing the wheel, so I would like to give credit where credit is due and say a big thank you to Dr.Axe for this information on fermented vegetables.

Superior Foods for Optimal Nutrition include fermented foods

 Top 10 Fermented Foods for Health

Food ferments as it steeps allowing sugars and carbs interact with bacteria, yeast, and microbes. This changes the chemical structure of the food. Choosing fermented foods such as milk and vegetables is a great way to preserve them.  Also, fermentation makes nutrients more absorbable.

1. Kefir

A fermented milk product, (made from cow, goat or sheep’s milk) tastes like drinkable yogurt. Kefir benefits include providing high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes, and probiotics.

2. Kombucha

Kombucha is a fermented beverage made of black tea and sugar (from various sources like cane sugar, fruit or honey). It contains a colony of bacteria and yeast that is responsible for initiating the fermentation process once combined with sugar. Do fermented foods like kombucha contain alcohol? Kombucha has trace amounts of alcohol but too little to cause intoxication or even to be noticeable. Other fermented foods, such as yogurt or fermented veggies, typically do not have any alcohol. Find Kombucha here.

3. Sauerkraut 

Sauerkraut is one of the oldest traditional foods, with very long roots in German, Russian and Chinese cuisine. For example, Sauerkraut means “sour cabbage” in German.  Although the Germans weren’t actually the first to make sauerkraut (it’s believed the Chinese were). Made from fermented green or red cabbage, sauerkraut is high in dietary fiber, vitamin A, vitamin C, vitamin K, and B vitamins. It’s also a great source of iron, copper, calcium, sodium, manganese, and magnesium.

Store-bought sauerkraut isn’t all fermented.  Especially the canned/processed kind. Fermented sauerkraut is refrigerated.

Superior Foods for Optimal Health

Fermented sauerkraut is refrigerated, stored in glass jars, and labeled fermented.

4. Pickles

Fermented pickles contain a remarkable amount of vitamins and minerals, plus antioxidants and gut-friendly probiotic bacteria a.k.a. probiotics. Cucumbers pickled with vinegar makes the pickles taste sour. However, this doesn’t lead to natural fermentation. Cucumbers ferment with salt and water to make pickles.

When choosing a jar of pickles, look for “lactic acid fermented pickles”. Made by a manufacturer that uses organic products and brine. Then refrigerates the pickles, and states that the pickles have been fermented. If you can find a farmers market, you’ll get some of the best probiotics for your health.

Top 10 continued

5. Miso

Miso is created by fermenting soybeans, barley or brown rice with koji, a type of fungus. It’s a traditional Japanese ingredient in recipes including miso soup. Find miso here.

6. Tempeh

Create tempeh by combining soybeans with a tempeh starter (which is a mix of live mold). When it sits for a day or two, it becomes a dense, cake-like product that contains both probiotics and a hefty dose of protein too. Tempeh is similar to tofu but not as spongy and more “grainy.” Get your make at home kit here.

7. Natto

Natto is a popular food in Japan consisting of fermented soybeans. Here’s a fun fact, the Japanese eat Natto for breakfast occasionally. and commonly combined with soy sauce, karashi mustard, and Japanese bunching onion. After fermentation, it develops a strong smell, deep flavor and sticky, slimy texture that not everyone who is new to natto appreciates.

8. Kimchi

Japanese cooks add Kimchi to Korean recipes like rice bowls, ramen or bibimbap.  Make Kimchi with fermented cabbage, plus spices like ginger, garlic and pepper, and other seasonings. 

Superior Foods for Optimal Nutrition

Kimchi, A fermented Korean food

 

Fermented dairy

 9. Raw Cheese

Goat milk, sheep milk, and A2 cows soft cheeses are particularly high in probiotics, including thermophillus, bifudus, bulgaricus and acidophilus. In order to find real fermented/aged cheeses, look for cheese that has NOT been pasteurized. The label should indicate that the cheese is raw and has been aged for six months or more.

10. Yogurt

You might ask, “Is yogurt the same as fermented milk?” The answer is, yes. Yogurt and kefir are unique dairy products. They are highly available and one of the top probiotic foods that many people eat regularly. Probiotic yogurt is now the most consumed fermented dairy product in the United States and many other industrialized nations too.

I recommend when buying yogurt to look for three things. First, that it comes from goat or sheep milk if you have trouble digesting cow’s milk; second, it’s made from animals that are fed grass; and third, that it’s organic.

What about other foods like vinegar?

Is apple cider vinegar a fermented food? Is balsamic vinegar a fermented food? What about bread?

Apple cider vinegar that is raw and contains “the mother” is fermented and contains some probiotics. Find it here.  It also contains certain types of acids like acetic acid. These support the function of probiotics and prebiotics in your gut. However, most kinds of vinegar available in the supermarket do not contain probiotics.

You can add one tablespoon of apple cider vinegar to a drink twice a day. Before breakfast and lunch or breakfast and dinner, add one tablespoon of apple cider vinegar in your meal, and then start consuming more fermented vegetables like sauerkraut and kimchi or drinking kvass to really boost probiotic levels.

Sourdough bread contains no probiotics. Fermentation helps make nutrients found in the grains more available for absorption and reduces antinutrient content that may make digestion difficult.

Words of wisdom

Being healthy is a journey.  We have to make choices each and every single day. What we will eat?  What we will do in the way of exercise?

Superior Foods for Optimal Health

Healthy living is a Journey. Living our best lives happens one day at a time.

 

Foods can be either healthy and medicinal or unhealthy and poisonous. Make healthy swaps to feel better and more energetic. Such as:

  • A baked potato is good, but a baked sweet potato is better.
  • Sour cream is good, but Greek yogurt is better.
  • Spaghetti is good, but spaghetti squash is so much better!

Substitutions like these are easy to make and easy on your wallet.  Furthermore, nutrition that satisfies me, reduces my cravings.

 

Food and drug interactions

Let’s not forget how medications can also play a very prominent role in clean eating.  Someone on blood thinners is not going to be eating food that promotes clotting (foods high in vitamin k)
Grapefruit is very problematic for all different kinds of medications.  You should check with your doctor to see if there are any foods that would be best avoided when beginning a new medication or introducing new food into your diet.

That’s all for today friends.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to Embrace Your Age

 

 

 

Critical Vitamins You Need Now

Critical Vitamins You Need Now!!

Critical Vitamins You Need Now!!

In this post Critical Vitamins You Need Now, I share with you the vitamins you need today and why you need them for vitality. Run don’t walk to your nearest pharmacy to stock up on these Critical Vitamins You Need Now.  Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the products links I’ll receive some compensation which will support my addiction to all things coffee.

First up to bat is vitamin A

Look for vitamin A on Amazon

Vitamin A plays an important role in healthy night vision.  This year I started to notice that I was having trouble seeing well after dark. Naturally,  I was especially concerned with how unsafe I felt driving.  Researching vitamin A for this blog post helped me realize It’s likely a vitamin A deficiency.

Why would I think this is the case?  Well, I had gastric bypass surgery in 2007. Therefore I do not absorb vitamins and minerals the same way I did before I had the surgery.  Sure, I thought I was doing a good job supplementing my vitamins and minerals, however,  I’m realizing now that I have some holes to fill in my vitamin therapy routine.

When you eat vitamin A from vegetables, a.k.a. provitamin A, primarily beta-carotene.  Your body has to convert vitamin A to a usable form.  When you consume vitamin A from organ meats and fish it is absorbed by the body and is better utilized for good health.

Critical Vitamins You Need Now!!

Codfish oil is an excellent source of Vitamin A

Vitamin A is a fat-soluble vitamin.  This is to say when you eat carrots, put some grass-fed butter on them and the vitamin is better absorbed.

Because it’s good for your brain, heart, skin, kidneys, and vision. Vitamin A is also known as an anti-aging vitamin.

Next, on the list of Critical Vitamins You Need Now is Vitamin D3

You can find VitaminD3 on Amazon

Vitamin A and Vitamin D are bffs.  They need each other in a balanced way. If you take a lot of vitamin D and not enough vitamin A then vitamin D can deplete Vitamin A.  If you take too much vitamin A and not enough vitamin D you can increase your risk of vitamin A toxicity.  So I personally will be taking a good multivitamin that supplements my nutritional intake.

How is vitamin D important to our health? When our skin gets proper exposure to sunlight, Vitamin D is the sunshine vitamin.  You should be supplementing your vitamin D.  unless you live close to the equator.  It helps stabilize mood, protects the heart and fights certain kinds of cancer. It also supports the immune system brain and nervous system. Vitamin D also regulates insulin which helps protect you from diabetes.  Children need adequate amounts of vitamin D for healthy growth of bones and teeth.

Since the brain has vitamin D receptors it is understandable how this vitamin is important for memory.  Vitamin D may, in fact, help with Alzheimer’s and dementia. Have you ever heard of here after syndrome?  You walk into a room and say, “What am I here after???”  Happens to me more than it should. LOL!

Let me tell you about my granddaughter and her mood swings.  She was out of control.  We started her on a vitamin D supplement and we noticed a major improvement in her mood.  She was far less irritable and much more even-keeled. She was 8 years old at the time and it was remarkable how much it helped her. Even her teacher commented that she was doing so much better in school.

B complex vitamins make the list of Critical Vitamins You Need Now

B-complex vitamins contain the following: Find it on Amazon

  • B1 (thiamine):
  • B1 prevents beriberi (a disease-causing nerve inflammation and heart failure)
  • Thiamine plays an essential role in metabolism by helping convert nutrients into energy. The richest food sources include pork, sunflower seeds and wheat germ (1).
  • B2 (riboflavin):
  • B2 riboflavin boosts the immune system. You can find it in nuts for a healthy snack.
  •  Riboflavin helps convert food into energy and also acts as an antioxidant. Foods highest in riboflavin include organ meats, beef, and mushrooms (2).

 

  • B3 (niacin):
  • B3 breaks down food into energy. Look for it in beans, peas, and lentils.
  •  Niacin also plays a role in cellular signaling, metabolism and DNA production and repair. Food sources include chicken, tuna, and lentils (3)

 

  • B5 (pantothenic acid):
  • B5 is important for healthy hormones. Broccoli and other cruciferous vegetables are an excellent source.
  • Pantothenic acid helps your body obtain energy from food and is also involved in hormone and cholesterol production. Liver, fish, yogurt, and avocado are all good sources (4).

The Next Four B vitamins

  • B6 (pyridoxine):
  • B6 may decrease the risk of heart disease.  Bananas are a good source for snacking.
  •  Pyridoxine is involved in amino acid metabolism, red blood cell production and the creation of neurotransmitters. Foods highest in this vitamin include chickpeas, salmon and potatoes (5).

 

  • B7 (biotin): Biotin is essential for carbohydrate and fat metabolism and regulates gene expression. Yeast, eggs, salmon, cheese, and liver are among the best food sources of biotin (6).

 

  • B9 (folate): Folate is needed for cell growth, amino acid metabolism, the formation of red and white blood cells and proper cell division. It can be found in foods like leafy greens, liver, and beans or in supplements like folic acid (7).  Leafy greens, liver, and beans contain folic acid. Also, with the help of folic acid, healthy babies

 

  • B12 (cobalamin): Perhaps the most well-known of all the B vitamins, B12 is vital for neurological function, DNA production, and red blood cell development. B12 is found naturally in animal sources like meats, eggs, seafood and dairy (8).
  • Also, it prevents anemia once considered a deadly disease called pernicious anemia.  Without it, you can not make enough healthy red blood cells.

Next, on the list of Critical Vitamins You Need Now is vitamin C.

Find Vitamin C on Amazon

Oh, I know everyone says they know all about it. But I’m going to remind you of its incredible performance as an anti-aging vitamin for skin.

Vitamin C is necessary for the formation of collagen.  It’s very beneficial to skin when taken internally and applied externally as a serum.  I personally had the best results when I took 2000 mg a day for the benefit of my skin.  Vitamin C is a very potent antioxidant. These conditions may be improved when taking vitamin C.

  • colds
  • asthma
  • bronchitis
  • Critical Vitamins You Need Nowcardiovascular disease
  • cataracts
  • glaucoma
  • high blood pressure
  • Parkinson’s disease
  • urinary tract infections
  • eczema

As a reminder to my readers, always check with your Primary Care Physician should you decide to implement any vitamin therapy for any particular condition.

Also on the list of Critical Vitamins You Need Now is CoQ10 and Ubiquinol.

Find CoQ10 and Ubiquinol on Amazon

Essentially, ubiquinol CoQ10 is a vitamin-like substance.  Made naturally in our bodies and plays a critical role in the creation of cellular energy. We make less of the heart-healthy nutrient starting around age 30. (1)

Coenzyme Q10 (CoQ10) is a fat-soluble, vitamin-like substance necessary for energy production in virtually every cell in the human body. An antioxidant, it also helps protect against cellular damage from free radicals. The body naturally produces CoQ10 in its oxidized form (ubiquinone) and its reduced form (ubiquinol). When your body levels of CoQ10/ubiquinol decline below a certain level, so does your health. (2)

It is a powerful antioxidant that helps to control the harmful effects of free radicals and oxidative stress, which is directly related to the aging process.

A Ubiquitous Conclusion

The word ubiquitous means “existing everywhere.” Ubiquinol is a molecule that plays important energy and antioxidant role in every cell in our body. Furthermore, I want to stress that aging, heart disease, blood pressure, and oral health challenges still require that you eat healthily, exercise, and work on lowering stress. Finally, No one supplement by itself can cure these challenging conditions. But for great support to help your body energize and balance against damage, ubiquinol can be a healing and solid part of your supplemental regimen. (3)

Finally, I’d like to introduce you to Pycnogenol a bonus to the list of Critical Vitamins You Need Now.

Critical Vitamins You Need Now

 

Find Pycnogenol on Amazon

Viva Labs Pycnogenol is sourced from a protected area of pine forest in southwestern France, grown exclusively under strict French forestry legislation for consumer quality and safety. It promises to be preservative and herbicide free.

Pycnogenol and High Blood Pressure

High blood pressure (hypertension) is one of the most important risk factors for cardiovascular disease. Studies on many blood pressure lowering drugs have shown that such treatment reduces the risk of stroke and coronary artery disease.

One small double-blind placebo-controlled study showed that treatment with 200 mg of Pycnogenol daily for 16 weeks reduced blood pressure (8).

Pycnogenol and Diabetes

A double-blind placebo-controlled study found that 100 mg of Pycnogenol daily improved blood sugar among 77 patients with type 2 diabetes (10). Pycnogenol was added to standard diabetic drug treatment.

Another, more recent study showed similar findings with lowering of glycated hemoglobin, suggesting better long-term control of blood sugar (9).

How Pycnogenol improves blood sugar in type 2 diabetes is not entirely clear. Insulin production does not seem to be increased.

Pycnogenol and Erectile Dysfunction

Erectile dysfunction (impotence) is a term used to describe the situation when a man can not get or keep an erection firm enough for sexual intercourse.

Erectile dysfunction affects 50 percent of men aged 40-70 years in the United States and is considered to be a significant public health problem (15).

Interestingly there appears to be a link between endothelial dysfunction, erectile dysfunction and coronary artery disease (16). In fact, erectile dysfunction may be one of the first indirect signs of coronary artery disease.

Because Pycnogenol can improve endothelial function and increase the availability of NO(nitric oxide), some experts have suggested that this substance may improve erectile dysfunction.

In a study of 21 men, 120 mg/day of Pycnogenol appeared to improve erectile dysfunction (14).

If you would like to know more about this supplement, please click here.

Check with your Dr. or Pharmacist before starting any new vitamin therapy to ensure that it is right for you.

 

That’s all for today friends.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to Embrace Your Age

 

 

10 Natural Anti-Aging Secrets

When it comes to these 10 Natural Anti-Aging Secrets, the key will lie in implementing as many of these as you possibly can. Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the products links I’ll receive some compensation which will support my addiction to all things coffee. So let’s get started on this fabulous list of anti-aging strategies.

1 on 10 Natural Anti-Aging Secrets

Plant-based diet

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10 Natural Anti-Aging Secrets

Research backs up health benefits of a plant-based diet.  Vegetarians are at a far lower risk for coronary heart disease and the risk continues to decline as they age. A plant-based diet provides tons of antioxidants and anti-inflammatory benefits reducing joint pain and preventing diseases related to aging.

Diseases such as type 2 diabetes, hypertension, and inflammation which contributes to the development of cancer.  Lowering bad cholesterol (LDL) is key in controlling the before mentioned diseases. Also worth mentioning is sticking to a plant-based lifestyle can prevent cognitive decline allowing us to be sharp as we age.

Even if we don’t go full on vegan today the science shows that adding in lots an lots of vegetables is one of the smartest things we can do for our health.

2 on 10 Natural Anti-Aging Secrets

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10 Natural Anti-Aging Secrets

Grow your own food

Grow as much of your own food as you can care for and have room for.  This includes growing space and storage space.  When we have our own gardens, we know what’s in our food.  We don’t have to know what pesticides, fertilizers, and sprays were used to grow our food.

A lovely backyard garden gives us the opportunity to have fresh organic produce and the benefit of exercise that comes with garden maintenance.  Being outside in the fresh air and sunshine is not only good for the produce growing in your garden but is essential for your well being as well.  Being outside gives you some exposure to a critical vitamin that you get from the sun which is vitamin D.

There are so many great gardening resources online that finding good gardening tips, tricks, and hacks make gardening a really fun and healthy hobby.

Did you know that when a patient is admitted to the hospital having a heart attack, they are given an injection of 100,000 mcg of D3? This not only helps a patient during the episode but also improves the rate of repair and healing after the episode. (Read more about this research here) You should know that the further away from the equator you are the more likely you are to need to take a vitamin D3 supplement.  Between being outside and taking a supplement your vitamin D3 needs should be covered.

3 on 10 Natural Anti-Aging Secrets

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10 Natural Anti-Aging Secrets

Do more and automate less

This can be as simple as taking the stairs instead of the elevator.  Wash your own car, instead of driving through the car wash. Ride a bike and drive a little less often. Have a park nearby? Walk instead of drive.  Whatever you can do to move your body more, the better off you will be.

Americans love their convenient lifestyle. For example, driving to the corner market for milk and eggs, tossing a healthy frozen entree into the microwave for lunch, or hiring the local teenager to mow the yard and finally, drive through coffee. We are used to having so much at our convenience that it’s just expected.

Sometimes a gym can help when you need an easy way to get exercise. A home gym or a public gym or both are excellent options.

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Staying Employed or Volunteering

Keeping busy and feeling useful is paramount when it comes to anti-aging.  I have heard several accounts where a family friend retired from work. The next thing you know, their mental and physical health rapidly declined because a sense of purpose had been lost.

Isolation after retirement is a problem.  Everyone needs to feel connected and have a sense of belonging.  Along with this same line of thinking is the need to learn and to feel that we are continuing to develop and grow.

Naturally, the first line of defense is to retain physical health and strength to be able to enjoy part-time work or volunteering for a cause that we’re passionate about.  The remedy to physical frailty is strength training not to become a bodybuilder or to look like Schwarzenegger, but to be able to continue to do daily tasks without feeling fatigued and tiredness.  Too tired to work out?  Start slow and build on that.  Before you know it you’ll have some stamina and motivation to keep going forward with a sensible workout plan.

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Maintain an active Social life.

Number 5 is related to number 4.  People who live to be 100 reports have a strong sense of belonging and connectedness.  They report often that this is found in an organized spiritual community, that could be a church or mosque or synagogue.  Whatever way you choose to be connected to the community will be the way that is best for you. Don’t be afraid to try new things, but also don’t go too far out of your comfort zone either.  What we are looking for is a comfortable fit with a community of like-minded friends a community that is relatable to your core values.

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Be sure to get extra vitamin C.

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10 Natural Anti-Aging Secrets

This is the number one secret to firmer skin and fewer wrinkles. Vitamin C is a fundamental molecule for skins ability to make collagen. Using vitamin C in a topical application as well as in one’s diet is the ultimate defense in skins ability to promote cellular turnover.  Sun damage is repaired more efficiently with extra vitamin C. This is because this vitamin is a powerful antioxidant.  Oxidative stress caused by free radicals and environmental pollution can accelerate the damage to chronically exposed skin like our hands and faces.

Vitamin C is a water-soluble vitamin and we must have a steady stream of it to make a difference in the health of our skin.  A two-fold approach is best; using quality supplements and topical vitamin C serum is the ticket.

7 on 10 Natural Anti-Aging Secrets

Hydrate but not with just water

You need to keep a steady stream of electrolytes going throughout your system. Let me explain.  I drink a lot of coffee, therefore I am going to the bathroom often.  After a while coffee doesn’t do for me what it did in the beginning and that is because I have depleted my electrolytes.  Calcium, magnesium, potassium and sodium chloride a the common electrolytes.  When these are added to water electricity is created, the kind that gives us our energy.

These charged minerals are really important for the proper functioning of the body. Our muscles need electrolytes to proper contract and that includes our heart muscle.  Blood pressure is better when our electrolytes are in balance.  So go ahead and hydrate, but do be mindful of your body’s need for electrolytes found in enhanced waters and many sports drinks.

Mild dehydration can cause you to eat when you are thirsty and that causes overeating and snacking and grazing. Next, calories sneak up on you. When you think you’re doing alright but in reality, all you need to do to take control is to increase your water game. When I started drinking the minimum required amount of water 64 oz, I literally quenched my hunger and gone was my desire to sometimes feed thirst with food.  I essentially uncrossed my wires.  Instead of reaching for water, sometimes I reached for food, usually something sweet.

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Strength Training for muscle and bone care

Strength training improves bone density.  Which in turn improves balance and as we age we become more vulnerable to injury if we fall.  So with strong bones and muscles and good balance, we are more likely to catch ourselves when we fall.  Prevention really is the best medicine. Strength training decreases your risk for osteoporosis since strong muscles make for strong bones.

Healthy muscles also keep our body shape looking attractive.  When we look good, it’s a wonderful confidence booster.  One last perk from strength training is a healthy sex drive.  A healthy sex dive goes a long way to helping everyone feel youthful.

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Control inflammation

The first thing to do when it comes to fighting inflammation is to look at what you are consuming.  Different people are sensitive to different kinds of food.  A good example is gluten.  You don’t have to have Celiac disease to have a sensitivity to gluten.  Gluten is very inflammatory, but it is also very prevalent in our food.

So when replacing an inflammatory food with an anti-inflammatory food is to make it easy.  Like spaghetti, for instance, trade regular spaghetti for a gluten-free spaghetti.  It’s a great way to start down the path of what to find in the way of anti-inflammatory foods.  The same goes for vegetable oil, an easy swap is an olive oil, a much healthier choice.

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Get a better nights sleep

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10 Natural Anti-Aging Secrets

If you naturally sleep on your back, then I’ve got good news for you.  Sleeping on your back allows gravity to work for you and not against you.  It prevents wrinkles, neck and back pain and helps prevent sagging breasts.

Keep the temperature of the bedroom comfortably cool.  This allows for sound quality sleep.  Do use a small fan for white noise to block the sound of outside noise.  This works great for me due to the fact that I live in the city and I hear ambulances and motorcycles in the middle of the night.

Consider sleeping naked. It will keep you free from getting bound up in pajamas or nightgowns. Plus you’ll have an extra special bond with your partner that is healthy as can be for both of you.

Get enough sleep. Lack of sleep increases stress, which increases inflammation.  Tiredness leads to accidents and probably too much caffeine consumption.  Sleep is important for healthy radiant skin.  Cellular turn over occurs while we sleep and not just for skin, but for the entire body.  So get your beauty rest.  It’s very good for you.

That’s all for today friends.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to Embrace Your Age

 

 

 

 

Top 5 Weight Loss Plans

Top 5 Weight Loss Plans

Determining which Top 5 Weight Loss Plans will best help you with your goals is a task that I sincerely hope to help you with today.

Weight loss is hard and to make it more challenging there is so much information to sift through that it can be daunting.  Before I continue, you should know that this post contains affiliate links, which means that if you click on or purchase one of the products links I’ll receive some compensation which will support my addiction to all things coffee.

So without further ado, let’s get started sorting out the Top 5 Weight Loss Plans.

The Atkins Diet, Eat Right Not Less

Top 5 Weight Loss Plans EmbracingAging.us

Top 5 Weight Loss Plans

First, in the Top 5 Weight Loss Plans is the Atkins Diet plan.  This is a low carb approach to weight loss.

Dr. Atkins, a well-known cardiologist, limited his patients’ intake of sugar and carbohydrates.

As a result, many of his patients successfully lost weight and kept it off – even though they had previously been unsuccessful on regular low-calorie diets!

The body burns 2 types of fuel. Sugar (carbs that are converted to sugar) and fat.  A person can be on a low-calorie diet but still consume too much sugar. Which fuels cravings for more carbohydrate which makes it difficult to lose weight.

Atkins claims that by consuming a low carb, low-calorie diet, a person is less hungry and more satisfied. This also helps reduce cravings for carbs.

100 DELICIOUS WHOLE-FOOD RECIPES: Not only are the recipes in this book low in carbs and sugar, but they also contain a healthy balance of proteins and healthy fats, and they are nutrient-dense.

MEAL PLANS TO HELP YOU ACHIEVE YOUR GOALS: Six full weeks of meal plans packed with variety, these healthy takes on classic comfort foods offer simple solutions for eating the foods we love in a healthier way.

Reviews:

Andrew says, “I’ve been looking for a decent diet program. I was going to try Keto but read somewhere that Keto was basically just the first stage of Atkins so I thought I would look into it and lo and behold they were releasing a new book. Arrived yesterday and so far it’s really good.

While I already knew some of the science behind it, it does a really good job of explaining the program for new people and the recipes look good although I do wish they had pictures for every recipe. While an Atkins veteran might not find this worth buying, anyone looking to start their weight loss journey should start here.”

Review:

Next, G. Taylor has this to say, “It’s a lifestyle, not a diet. Once you realize that you can lose all the weight you need to and keep it off. Take it from me. I lost 125 lbs and then went right back to old habits… hey, the diet is over. Gained 75 lbs back. 16 months ago I decided that “diets don’t work”! Now I live a low carb lifestyle and have lost 100 lbs. I am happier, look good and feel great! Again… it’s not a diet. It’s a lifestyle, and that means for LIFE.”

Review:

Finally, Kelly Faas had this to say, “Positives: The graphics and page layouts are nice.
Cons: The first 100 pages are all rehash of the Atkins program. Good info, but not what I was looking for. This is just old info that is being re-wrapped in a pretty bow for those who don’t know anything about the Atkins program.

The recipes are nothing new as well. Some are so simple they shouldn’t require a full-page recipe, but perhaps a page of “what you can do with an egg,” for example. Many of the recipes do not have pictures. I am a visual person and like to see what I am cooking should look like.

Overall: It is a good sized book, sturdy cover, nice pictures, the print is appealing…………..but if you have been working the Atkins plan for a while, you will be disappointed. If you are a newbie, looking for who Dr. Atkins was, the history of the plan and very basic information, then this is the book for you.

Number 2 on the Top 5 Weight Loss Plans is

The Keto Diet by Leanne Vogel:

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Top 5 Weight Loss Plans

The Keto diet claims humans thrive on high-fat, low-carb diets. The Keto diet claims also that scores of people around the world have discovered that a ketogenic lifestyle is a key to weight loss, disease prevention and intervention, and a more vibrant life. The Keto diet suggests gone are the days of constant hunger and low energy. This book leads you on a path to better health, a slimmer waistline, elimination of cravings, and endless energy.

I personally have tried ketogenic dieting and I have had success with losing weight. One thing is for sure, I was never hungry. Really helpful when you finally get serious about losing weight.  This is why I chose “The Keto Diet” as number 2 on the Top 5 Weight Loss Plans.

Author’s Biography

Leanne Vogel is the founder of Healthful Pursuit, best-selling author of over 11 health programs, host of The Keto Diet Podcast, and the creator of Fat Fueled living – a holistic, paleo-friendly approach to a ketogenic, high-fat diet. She has been in the field of nutrition since receiving her holistic nutrition certification in 2007. Leanne shares free videos, podcasts, recipes and keto-friendly resources on her blog, healthfulpursuit.com.

Reviews:

One review from D McC mentions that Keto has Beautiful illustrations, a very thorough and comprehensive guide to every aspect of keto you can think of, and also great recipes (all dairy free with the option of subbing in dairy).  Keto lists types of fats/oils, how to make kinds of nut milk, to different types of keto, to what to expect from side effects.

Review:

From Kathy Lonergan is this rave review:   The approach in this book offers so many options and is much more practical, the recipes are great and easy to make, and the ingredients are easy to find. This is the first time I’ve been able to stick with it for almost 3 weeks and am actually experiencing the benefits….loss of sugar cravings, more energy, less inflammation, and improving digestive issues.

My husband is really liking it too. He was miserable the last time we tried it but was willing to give it another shot. I highly recommend this book whether you’re just starting out or have experience with this way of life. Other books I’ve tried to read required a masters in some area of science to understand it all. this book is an easy and interesting read, for the everyday person.

Review:

Finally, this last review from Colorado Sun; Leanne is down to earth, relatable and clearly knows Keto like the back of her hand. This is my first experience with a Keto Diet; I’ve done Atkins several times. This diet is far superior to Atkins because of the focus on nutrition and quality of food.

I’ve been doing the Daily Fat Burner (the one suggested for nursing mothers) plan and much to my surprise it put me in ketosis the first week, even while I enjoyed fruit throughout the week. It is an all-encompassing textbook for Keto; really the only book you’ll need. I have been doing the dairy-free option and even though I went through cheese withdrawals I feel so much better. I highly recommend the book!

Number 3 in the Top 5 Weight Loss Plans list

The Mediterranean Diet Weight Loss Solution: The 28-Day Kickstart Plan for Lasting Weight Loss by Julene Stassou MS RD (Author)

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Top 5 Weight Loss Plans

The Mediterranean Diet is more than just a diet—it’s a sustainable way of life.”—Mark Sapienza, MD

Deciding to diet is easy, but finding and sticking to a diet long enough to keep weight off and feel the results isn’t always so simple. No one knows this better than the author and dietician Julene Stassou, who recommends the Mediterranean diet to anyone looking to leave fad diets behind for lasting results.

Serving up mouthwatering recipes and weekly meal plans alongside realistic routines for losing weight, The Mediterranean Diet Weight Loss Solution is your go-to reference for a long-term lifestyle change. Not just another diet book to help you lose weight.

Reviews:

This review from Gerri states, “after a heart scare, cardiac doctor recommended a (low sodium, low carb) Mediterranean diet. Thank you, doctor! Having no idea what a Mediterranean diet looked like…I turned to Amazon for a solution. Enter the Mediterranean Diet Weight Loss Solution! I am so glad I ordered this reasonably priced book. The recipes are so easy to follow and normal foods.

The dishes are so flavorful and filling, you feel like you must be cheating. The included, complete shopping lists simplify the grocery buying and planning. I do modify and lower the salt just a bit, to accommodate our low sodium needs. We don’t really notice as the Mediterranean spices add so much flavor to the dishes! I highly recommend this book! My husband and I have each lost 20 pounds in just over three months.”

Review:

This next review by Mary Babcock speaks volumes: ” Who knew eating healthy could be so delicious. I am in week 2 of the plan and have enjoyed every meal. The ingredients for the meals are at my local store, and I live in a smaller community. The recipes are easy to follow, and the utensils needed to cook the meals are normal utensils.

highly recommend this book as I feel better, the food is delicious, it is easy to prepare, and simple to find in stores. If a person reads the intro, the recipes, and purchases items on the already prepared shopping list, it is a near painless process to move to healthy/delicious food.

Prior to purchasing this book, I did little to no cooking. Reading the recipes and suggestions for preparation prior to cooking has proved to be most effective at facilitating the cooking process even with a novice cook like me. I am losing weight, which is somewhat of a surprise as I feel satisfied (not deprived or starved).”

Review:

Allie O. says, “This is a fabulous book and I would highly recommend it! It has encouraged me to be more mindful of what I’m eating as well as what I’m purchasing at the supermarket and feeding my children. It has motivated me to take my bicycle, walk, take the stairs…and it includes various strength training exercises that are clearly outlined.

The recipes are delicious and easy to prepare and focus on “whole foods”. The Mediterranean Diet is not just a weight-loss plan, it’s taking a holistic approach to creating better daily habits as they relate to food and exercise. The book is laid out in an easy to read format with wonderful photos!

Not only is the Mediterranean Diet extremely healthy it also leads to longevity. So for that reason, this plan is number 3 on the Top 5 weight loss plans.

The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy by Marla Heller

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Top 5 Weight Loss Plans

The DASH diet (Dietary Approaches to Stop Hypertension)

The DASH diet isn’t just for a healthy living anymore–now it’s for healthy weight loss, too. Using the newest DASH diet research, bestselling author, foremost DASH dietitian and leading nutrition expert Marla Heller has created the most effective diet for quick-and lasting weight loss.
This is the only book to bring you the latest updates for the DASH diet, integrated with the latest weight loss research, which works synergistically to maximize results. This effective and easy program includes menu plans, recipes, shopping lists, and more. Everything you need to lose weight and get healthy!
Readers will enjoy a diet rich in fruits, vegetables, low-fat and nonfat dairy, lean meats/fish/poultry, nuts/beans/seeds, heart-healthy fats, and limited amounts of whole grains.
Banished are the empty calories from refined grains and added sugars. The result: improved metabolism, lower body fat, improved strength, and cardiovascular fitness–with the diet plan proven to lower cholesterol and blood pressure without medication, and without counting calories!

Reviews:

J. Adams says, “This book has helped me tremendously! My doctor recommended the Dash Diet for my high blood pressure. I have to say, it was not easy to break my addiction to sugar. Phase one (2 weeks) is painful. I failed a few times before finally breaking through and sticking with it.

Review:

I had SO much success on phase one, I was afraid to move on and reintroduce fruit and whole grains to my diet so I remained on it for another 2 weeks. In one month of following the diet closely, I lost almost 20 pounds. My blood pressure dropped so dramatically that my medication had to be significantly decreased.
 I did not do the exercise as recommended in the book due to very low energy levels but imagine that if I had, I would have lost more weight. I highly recommend this book to anyone who has high blood pressure or cholesterol and wants to lose weight.

Review:

Next is Misty Dawn’s review. “When my doctor suggested this instead of medication, I figured it was worth a try even though I was not very excited about it. Totally easy read and so helpful. I’ve recommended it a few times already. No one ever thinks a diet will make the difference, but this one made all the difference for me.

Review:

Finally, Temis Clark says in part,  “I bought the book back in December, but didn’t start the program until 01/13/2014. The book is basically divided in 2: 14-day plan for quick body reset and results, during which carbs and fruits are completely removed, and another 14 days where both of them are slowly reintroduced. The purpose of the first 14 days is to stabilize blood sugar and get rid of cravings, and does it work!

I’ve been in the movies, and not eat popcorn. I sat 2 days ago with my nephew while he ate Doritos and popcorn while watching a movie back home and I didn’t even blink.

On the first 7 days, I lost 3.3 lb, my swollen (fat) belly has reduced a great deal, my hands are starting to look more like an adult’s and not a baby’s. I haven’t really been hungry since I eat every 3 hours or so, but smaller portions, and I get full with a lot less on every meal. This program is great.

I have friends and family members who struggle with hypertension so this one’s for you. I really liked this one for number 4 of the Top 5 Weight Loss Plans

Dr. Neal D. Barnard has been at the forefront of cutting-edge research on what it really takes to lose weight and restore the body to optimal health. Now, with his proven, successful program, in just three short weeks you’ll get fast results-drop pounds, lower cholesterol and blood pressure, improve blood sugar, and more. With Dr. Barnard’s advice on how to easily start a plant-based diet, you’ll learn the secrets to reprogramming your body quickly:

· Appetite reduction: Strategically choose the right foods to naturally and easily tame your appetite.

· Metabolism boost: Adjust eating patterns to burn calories faster for about three hours after each meal.

· Cardio protection: Discover the powerful foods that can help reduce cholesterol nearly as much as drugs do in just weeks.

Whether you are one of the millions who are anxious to get a jumpstart on weight loss or who already know about the benefits of a plant-based diet but have no idea how or where to start, this book is the kickstart you’ve been waiting for.

Complete with more than sixty recipes, daily meal plans for the 21-day program, tips for grocery shopping, and more, this book will teach you how to make the best food choices and get your body on the fast track to better health.

Reviews:

Francesca says this about the plant-based diet, “I have been on the diet for 4 weeks now, as it made me feel a lot healthier, I don’t miss meat, fish, eggs or dairy… I am surprised, I thought it would be much harder. There are so many things to replace the protein, without all of the fat.

I have lost 6 lbs, but better than that I feel good. I consider myself to be well educated in foods and nutrition, but I learned so much from this book, it is very well written and so easy to understand. I highly recommend it. Of course, as the book says, check with your Dr before starting any diet.

Review:

Regina Loveday says, “Excellent book for wanting to live a more healthy life by introducing the plant-based way of eating. Dr. Neal Barnard writes for the common man to easily understand how certain foods affect our bodies backed up with scientific research that he himself has been involved in for many years.

It is very educational, motivating and exciting as he makes it interesting and fun to begin a process of doing something good for yourself & your body. I highly recommend this book to anyone!

Review:

Finally, Wifesk1 says this, “My vegan bible. I refer to this book often and recommend it to others who are considering a vegan diet. the recipes are easy and delicious. I’ve cooked almost everyone in the book. This helped me change the way I eat and lose weight in the process. By omitting meat and dairy, I lost 20 pounds without trying and lost that paunch. I highly recommend this book to anyone contemplating a whole foods diet. This makes it easy.

By all means, talk to your Dr. about which diet plan would be the safest and most effective for you.  You may have special health concerns that need to be addressed before starting a new diet plan.  Diabetes, high blood pressure, and chronic pain and others are worth discussing with your doctor.

This plan is a plant-based diet and a lot of people have had great success with this type of diet plan.  This is why I chose this plan for number 5 in the Top 5 Diet Plans.

Make yourself a priority.  You deserve to be energetic, vital and bright.  I encourage you to try to do what you can to feel your best.

That’s all for today friends.

Finally, this post may contain affiliate links. This means if you click on and happen to purchase one of the products links, I’ll receive some compensation which will support my addiction to all things coffee.

I hope you enjoyed this discussion. Please share your thoughts and, feel free to leave your comments and share this post with friends.

I’m Karen with EmbracingAging.us

Reminding you to Embrace Your Age