If you’re feeling a bit drained, perhaps because you’ve been working too hard or have been suffering from a bit of stress lately, then why not give this Energy Boosting health juice a try. Not only will it give you a dose of B12, but it will also fight off any anaemia and improve your calcium levels.
Take the following ingredients:
1 heaped teaspoon of spirulina
100g (3.5 oz) of wheatgrass
25g (1 oz) kale
Throw the wheatgrass and kale into a juicer and juice thoroughly for a minute or two. Add in the spirulina powder and stir vigorously. Pour it into a tall glass and then leave it in the fridge for half an hour. Add some ice and then serve. It might not taste brilliant (though it isn’t bad) but it is an amazing energy booster and has some wonderful health benefits, containing vitamin A, vitamin B12, vitamin C, chlorophyll, iron, calcium and adding no more than a mere 30 calories to your daily diet.
Alex is a food writer and blogger. He loves writing about beautiful food and healthy living and currently writes for Coupon Croc
If you want to keep your immune system healthy and prevent flu and colds, you might want to try a diet rich in fruits and vegetables. This is because these foods contain antioxidants that help strengthen the immune system and ward off infections like flu and colds.
Let’s take a closer look at what are antioxidants and in which foods they are found.
Antioxidants are vitamins, minerals and other nutrients that repair and protect cells from the harm created by free radicals. Many experts think that this damage plays a significant function in a number of chronic diseases, including arthritis, hardening of the arteries (atherosclerosis) and cancer. Free radicals can also deteriorate the immune system. In contrast with free radicals, antioxidants help to maintain the strength of the immune system and protect you against colds, flu and other infections.
Although adding an assortment of fruits and vegetables to your diet will help to improve your health, you should remember that some foods are richer in antioxidant content than others. The three main antioxidant vitamins are vitamin C, beta-carotene and vitamin E. It is more likely to find these vitamins in fruits and vegetables which are brightly colored, mainly in foods colored purple, blue, red, orange and yellow. To take full advantage of the healthful effects of antioxidants, these foods should be consumed raw or slightly steamed. Do not overcook and do not boil these foods.
Beta-carotene and other carotenoids come from broccoli, asparagus, beets, apricots, cantaloupe, carrots, corn, cabbage, green pepper, mangoes, turnips, peaches, pink grapefruit, tangerines, spinach, sweet potatoes, pumpkin, tomatoes and watermelon.
Vitamin C can be found in cantaloupe, broccoli, brussels sprouts, berries, cauliflower, mangoes, honeydew, kale, grapefruit, nectarines, oranges, tomatoes, peppers (green, yellow and red), peas, sweet potatoes, strawberries and papaya.
Foods rich in vitamin E are broccoli, carrots, beets, turnips, mango, dried fruit, pumpkin, papaya, red peppers, sunflower seeds and spinach.
For a diet richer in antioxidants, you may also enjoy the benefits of honey, prunes, apples, raisins, berries, plum, red grapes, alfalfa sprouts, onions, eggplant and beans. Vitamins are not the only type of antioxidants present in foods. Other antioxidants that can help strengthen the immune system are zinc and selenium. Zinc is found in dairy products, red meat, poultry, beans, nuts, seafood, oysters, fortified cereals and whole grains. Selenium is found in brazil nuts, tuna, beef, poultry, fortified bread and other cereal products.
Most antioxidant-rich foods will help to keep optimal health and proper functioning of the immune system. It is advisable to consume the recommended daily intake of antioxidant vitamins and minerals. If you cannot obtain a sufficient quantity of fresh produce, many experts suggest taking a multivitamin that also contains minerals. Be careful if you decide to take a supplement to strengthen your immune system. Antioxidants such as vitamins E and A, for example, are accumulated in the body and eliminated slowly. An excessive amount of antioxidants can be harmful.
Due to an abundance of evidence supporting omega-3 intake as an important factor for health, many health enthusiasts have begun to take various forms of fish oil supplements. Fish oil in general is one of the best-supported health supplements in terms of research, which is notable because most health products are characterized by a lack of supporting evidence.
Given these facts, it’s safe to say most people would benefit from some kind of fish oil, but it’s still unclear which is most beneficial to overall health. Relatively recently, cod liver oil has begun to gain momentum, as it seems to be a very good alternative to conventional fish oils.
Cod Liver Oil in Comparison with other Fish Oils
The first thing to note about cod liver oil is that it clearly comes from the liver, rather than various other parts of the fish. Liver in general is virtually the most nutrient-dense food available and it’s extracts follow suit. It is high in vitamin D, which is important for the regulation of hormones and increasing bone density, as it regulates the absorption of calcium. Moreover, due to it’s effect on hair-growth cycles, a link has been established between vitamin D deficiency and hair loss.
Cod liver oil is also high in vitamin A, which has various functions including determining visual acuity and many other processes in the body. The article What Does Vitamin A Do? Highlights some of it’s key functions and it’s general importance in diet.
Finally, cod liver oil is rich with omega-3s, which are the primary reason most people choose to take fish oil supplements. These are particularly effective because – as with vitamin A and D – omega-3s in cod liver oil occur in their natural form rather than a processed imitation. This makes the nutrients easier to absorb and eliminates the chance of missing out on key components of the nutrient.
In conclusion, fish oil supplements are generally a good bet as long as you get them from a reputable source, and cod liver oil is definitely worthy of consideration when choosing a fish oil supplement.
Considering all of the marketing and food industry giants that have dug their claws into the institution that is proper nutrition, it is no surprise that its image has suffered. The effects of these misinformation campaigns, false claims, fad diets and fad workouts have already manifested in climbing obesity rates and heart disease. It used to be that people would just compare car insurance quotes and money related things, now they have to compare supplements!
With one in four children suffering from type II diabetes, one in three Americans obese, and over 160 million dollars in hospital costs for obesity, it is time to mount the movement to restore proper nutrition. Individually, by establishing a diet regiment, managing toxicity, supplementing with workout routines, and keeping a positive mindset, everyone can play their part in this much needed paradigm shift.
1. Establishing a Solid Diet Regiment
In establishing a diet regiment, instead of joining the argument over what the correct percentages of macronutrients are in the diet in relation to each other, adhering to a more general framework and then narrowing specificity as the body reacts will ensure that individual needs are met. A journal or website that demands a diet composed of 35% carbohydrates, 45% protein, and 20% vitamins and minerals, for example, may serve as a decent archetype for the “average human” but fails to address individual differences and goals.
For active people, a diet of roughly 2500 calories is ideal, with protein and carbohydrates being the main staple macronutrients. Adjusting the relative amounts of these macronutrients is a matter of listening to the body and monitoring digestive and metabolic efficiency.
The best practice for someone beginning a new diet regiment is to picture the desired results and then work backwards to get achieve them. Weight loss diets, while effectively supplemented by exercise, should incorporate naturally fibrous and low-calorie fruits, lean protein, and “good” or complex carbohydrates for energy. Muscle mass diets should be composed of large amounts of both carbohydrates and lean protein, while integrating fat as well to total 3000 or more calories a day. An online personal trainer could also be a great option to help you get on on track.
2. Managing Toxicity
Frankly, because of pesticide and fast food industries fraught with skewed incentives, everyone on the planet is being subjected to an increasing amount of toxicity in their diets. Poorly maintained FDA standards in both of these industries has resulted in the contamination of food with high amounts of cadmium, mercury, lead, and even the pesticide DDT.
Managing these toxicity levels is a much harder endeavor than it used to be, as the integrity of the word “organic” is being destroyed by multi-million dollar marketing campaigns. Essentially, the only way to avoid contamination is to greatly reduce processed food in the diet. As it concerns the issue of pesticides and produce, foods like onions, sweet potatoes, watermelon, and pineapple require fewer pesticides and are healthier to eat. Learning the rest of this taxonomy will prove very useful for anyone trying to avoid toxicity in the diet.
3. Effective Supplementation
For either nutrition or exercise to be successful, they must be mutually inclusive. Especially for people who enjoy eating copious amounts of food, exercise is the single most effective tool for deterring the weight gain that will inevitably result. Working out just for the sake of combating binge eating, however, is addressing a problem with another problem.
Exercise allows for more calorie consumption, including fats, within the diet while improving metabolism, energy levels, and appearance. A body under strain needs fuel in the form of protein and carbohydrates to rebuild torn muscle fibers and re-energize. Timing is critical when refueling the body; the “glycemic window” as many refer to it is the first 30 minutes following exercise. This is when the body will most effeciently metabolize protein and use it to repair and strengthen torn muscle fibers. In this limited window of time, a 20 to 45 gram serving of a protein supplement is ideal for muscle recovery and growth.
4. Staying Disciplined, Creating Incentives and Defying Stereotypes
Self-forgiveness is a must, not just in practicing effective nutrition but in any pursuit. This is because of the frailty of the human psyche when it is strained by effort: it will use any slip-up as an excuse to regress to the unhealthy habits of the past. When dieting and exercise are taken seriously, the occasional donut or cheeseburger is fine, so long as it remains a passing pleasure as opposed to a consistent habit.
Another powerful tool in practicing strong nutrition is creating incentives. For every workout, for example, one should allow himself or herself a small reward, whether it be a favorite snack or activity. If this reward system is practiced consistently enough, the mind will become positively conditioned and encourage the body to exercise so that the reward may be realized.
Finally, in assembling the proper mental approach to nutrition and exercise, it is key to avoid the stigmas against carbohydrates and calories. Without either of these, life would not exist. Complex carbohydrates are an excellent, healthy fuel source that can be increased in the diet relative to exercise. Furthermore, they are foods that most people like to eat: pasta, bread, potatoes, and so on. Calories are nothing more than energy, as vital to life as water. The only time these two entities are a problem is when they build up residually as a result of poor or no exercise.
The best thing about working towards proper nutrition is that it is a “downward spiral” without the negative connotation; it gets easier and more enjoyable as more progress is made. Aside from increasing metabolism, digestion, energy levels, disease prevention, mood, stamina, strength, and longevity, proper nutrition guarantees visible improvements in appearance and confidence. It is the idealization of what proponents of positive change have been saying since the beginning: change begins from within, and spreads.
Author Bio: Lisa is a freelance writer for a fitness website full of weight training tips. She is always on the lookout for new ways to promote healthy living. When she isn’t outside doing her daily exercises, you can find her inside catching up on the newest television shows.
It has been quite a while since people have been debating about the fish oil benefits and side effects. Just as the name suggests, it is simply oil that comes from a variety of different types of fishes. These fishes include cod, salmon, sharks, etc. There is definitely no doubt that it has quite a lot of benefits but at the same time there are a few side effects as well. If you are not aware of these well known facts then here we help you understand how you could benefit by using it and the side effects it could cause.
The high concentration of Omega 3 contained is fish oils, is the basic reason that they are so beneficial. Omega 3 is also known as a good fat belonging to the group of fatty acids. Its benefits include nourishing the brain, eye, heart and liver. It also has capabilities of increasing the immune system and assisting in the smooth digestion of food. Fish oils even are capable of body cleansing therefore they are also considered colon cleansing agents. They can also prevent or even delay bone problems like arthritis since they also assist in the lubrication of the joints so that the cartilage does not wear down.
As much beneficial fish oils are, you should also be rather cautious when using it, taking the same precaution as you would when using any other medication or supplements. Fish oil is extracted specifically from the liver of fishes. Since the fish liver functions just like a human liver, i.e. in cleansing any chemicals digested by the fish, therefore fishes such as cod can often have quite a high concentration of mercury and PCB. Nonetheless as long you purchase your fish oil supplements from reputable manufacturers, you can benefit from the health advantages and prevent any side effects.
Vitamin B12 shots have been the single most recommended method of treatment for people having a b12 deficiency, for years and years. My dear father called me yesterday with great news. He told me he met a new guy at his job, who has been a vegan since the age of eleven, and started taking b12 vitamin shots lately as his wife was kinda worried for him and sent him to the doctor. My father got his number for me, and needless to say, I immediately called him, as that was a great opportunity for me to have a case study for my b12 research on my website.
Vitamin B12 has been a great point of passion for me for the last few years, since I went vegan. I dig into this area of study like never before, only to feel the sense of safety, that I’m not risking myself in any way. Benefits of vitamin b12 shots also interested me since I knew there’s a good chance I could “fall” to them. Please keep in mind that this is only ONE single case study, and you should not base any decision you make upon this alone, like any other thing in life, generally speaking.
The old man’s name is Eli. He told me that he took twelve B12 injections, but was not quite self-disciplined to monitor himself during that period, to finally find out that he actually lacks even more B12 now. That’s right, his deficiency got actually worse. He also told me that his shots were kinda painful, but he somewhat got used to them later on, and they did not seem as painful then. He does not take them anymore, as he moved to sublingual b12 tablets instead.
Neither vitamin b12 injections side effects nor benefits were shown on Eli’s body, but of course you should not assume anything because of this. Every body is individual, and there are a lot more parameters in the equation. Take everything in this case study with proportions.