Nutrition

Hydration is important to everyone’s health any time of year. It can become critical if your train hard, especially as warmer temps approach. Proper hydration has a significant impact on your overall results. Keep in mind electrolyte balance does not come from your fluid intake alone. Fresh fruits, vegetables, and other foods play a crucial role in proper hydration.

Electrolyte Balance Maintenance

Most experts agree that your body maintains electrolyte balance through your dietary intake. There are variables which change these outcomes. Some of the most common are neglect, intense exercise, extended durations, and excessive temperatures. Any combination of these could result in serious health complications and even stroke.

Make sure you eat plenty of fresh produce throughout your week. It is excellent for snacking on and extremely diabetic friendly. Artificial sweeteners from processed snacks and fruit drinks can also deplete your body of vital hydration stores.

Ensure you drink good old fashion water on a daily basis. Opt for 100% juices or blend your own and try to avoid fake fruit drinks. Soda is also a no-no, especially diet or low sugar versions. These are pretty much void of nutrition and the additives can actually make you thirstier.

woman drinking water during warm weatherKeep in mind that you should replenish your bodily fluids every night before bed. You’ll need to repeat this process in the morning and at lunch. Try drinking water before going to sleep and add a splash of lemon in the morning. Throw in some ice and your favorite powdered supplement for a thirst-busting slushy for afternoon replenishment.

Your weight divided in half is the standard number of ounces you should drink every day. If you routinely workout, replenish your stores throughout your session. Drinking too much can have consequences as well, especially in combination with intense physical activity. You could end up with a bloated stomach or even severe cramps.

Experiment while you work out to determine what levels are optimal for your body. Use a cup which measures the number of ounces. Take sips when you’re thirsty, but you should never guzzle it.

If your routine is extremely demanding, you might consider an electrolyte replenishment drink. These generally consist of bicarbonate, calcium, chloride, magnesium, phosphate, potassium, and sodium. The basic DIY recipe calls for water, sugar, and salt. Add freshly squeezed juice for a more flavorful electrolyte balance and a micronutrient boost.

Note: Examples of intense sessions are cross-fit training. HIIT, and extreme lifting. These activities might also call for a protein replenishment shake.

Fluid Movement

There are many reasons you should stay well hydrated. Some of these are essential for those who routinely train, especially to build mass. If your kidneys don’t get enough water for proper function, your liver puts fat burning on hold while it pitches in for them.

  • Your body is anywhere from 55% to 65% water.
  • Proper hydration is required to streamline nutrient delivery.
  • Your body also needs it to eliminate toxins or waste from your tissues and organs.
  • Glycogen from carbs binds to water and both are burned when your body needs fuel.
  • It assists your body in efficiently utilizing nutrients from your health supplements.
  • Fluid is key to muscle catabolism which is a critical element in building mass.

Infuse Yourself

One way you can refresh your body is with infused water. There are specially made infusion bottles available, but you don’t need to one. Simply quarter up a lemon, lime, or both and cover with water in a glass jar. Make sure it has a tightly sealing lid. Place this in the fridge for a couple of hours and you’re good to go.

This method also floods your body with vitamins, minerals, and antioxidants depending upon what you choose to infuse. You can use a gallon size sun tea jar to make a large batch. Fill your water bottle, or a couple, and go.

Try your favorite fruits and vegetables to discover which work best for you. Don’t forget to include herbs to boost both flavor and nutrients. The measurements mostly depend upon the fresh ingredients you choose to incorporate. Juicier ingredients require less water. Check out these infused combo ideas.

  • cucumber and lime infused water in pitcherLemon, Strawberry, & Ginger
  • Watermelon, Cucumber, & Mint
  • Lime, Black Cherry, & Cilantro
  • Blackberry, Blueberry, & Lavender
  • Cranberry, Orange, & Basil

Tip: Use a tea infuser to contain your herbal ingredients.

Smooth Replenishment

As mentioned previously, your dietary intake is your best source of balanced electrolytes. You don’t have to buy an expensive juicer or even infuse your water. Simply visit your local farmers’ market for recipe ingredients and snack items. You can also make some nutrition packed, hydrating smoothies.

Fresh fruit, protein powder, and frozen yogurt make a powerfully tasty breakfast. It includes all the vital elements your body needs to maintain your electrolyte balance. Choose dairy-type products which align with your health goals. Replace milk with soy or almond for a vegetarian-friendly shake. There are many frozen yogurt treats made entirely of plant-based ingredients as well.

Pour about one cup of milk or dairy substitute into a blender. Add One to one and a half cups of fresh fruit. Scoop in 3 ounces of frozen yogurt. Throw in a spoon or two of honey and a dash of cinnamon to taste. Blend until the texture is smooth. This should take about 30 seconds.

Without a powder supplement, this smoothie provides around 12 grams of protein. At about 300 calories, 13 grams if from fat. You’ll get fiber and carbs from the fruit. It offers easy to digest vitamins and antioxidants as well.  Of course, the ingredients you choose determines the power of the hydration and nutritional boost.

1. Watermelon

If you’re craving for something sweet, watermelon can easily give you your sugar fix. It’s a low-calorie fruit that’s rich in fiber and antioxidants. It’s also packed with lycopene, which has been associated with a reduced risk for heart-related diseases and even cancer. Plus, watermelon contains citrulline, which could enhance the health of your blood vessels.

This compound could even be beneficial for those struggling with diabetes and erectile dysfunction. It doesn’t end there though because watermelons are also rich in vitamins A and C, as well as the minerals potassium and magnesium. This reddish watery fruit is truly good for you in so many ways.

2. Yogurt

Yogurt helps you prevent gum disease and this is important in terms of your heart health because gum problems are linked to an increased risk of heart disease. Aside from this, eating yogurt also means you’re consuming some potent nutrients such as vitamins, fiber, probiotics, and antioxidants.

These are all important for your body to thrive and maintain its health and well-being. Nonetheless, not all yogurts are healthy. The flavored ones are usually loaded with a high amount of sugar. Hence, it’s better to go for the plain ones to avoid harmful ingredients and other additives.

3. Tomatoes

Tomatoes are packed with vitamin C and lycopene, which are two of the most powerful antioxidants. Consumption of foods high in antioxidants on a daily basis can certainly help you fight off free radicals from causing any damage to your body and overall health. For one, Vitamin C can be reliable to shield your cells from any damage.

4. Avocados

This fruit is packed with monounsaturated fats, which is one of the healthy kinds of fat there is. It’s also a great source of potassium, a mineral that can help with blood pressure regulation. Apart from these important nutrients, avocados are even rich in vitamin C, fiber, and carotenoids.

Carotenoids, in particular, have been linked to a reduced risk of fatality from cardiovascular illness. To top it off, it’s also been demonstrated in studies that avocados can help the body in the absorption of antioxidants when consumed with vegetables.

5. Berries

Berries are loaded with antioxidants and they’re also a great choice for snacking to sustain your heart’s wellness. Firstly, berries heighten the body’s good cholesterol (HDL) and reduce the bad cholesterol (LDL) as it decreases your blood pressure. Secondly, berries are a great choice for snacking since they’re fat-free and contains low calories.

strawberries and blueberries in heart shaped bowl

Thirdly, it even has nutrients that facilitate bone development and help with the body’s mechanism to convert fat into energy. Eating them every day can help the body a great deal as they fight oxidative stress and inflammation. Lastly, berries also contain polyphenols, which have been demonstrated to augment nitric oxide levels, which is a molecule that promotes relaxation of the blood vessels.

6. Collard greens

heart healthy food salmon nuts olive oilCollard greens are low in calories yet they’re high in vitamins A, C, and K. They’re also a great source of folate, manganese, calcium, and fiber, among other essential nutrients. These nourishing components enable your blood clotting functions to work efficiently, aid in the prevention of artery calcification and even help shield your bones from breakage.

In addition, collards have also been shown to attach bile acids to the digestive tract. As a result, your body’s cholesterol level is reduced. Meanwhile, its anti-inflammatory properties make it great for strengthening your heart.

7. Beans

Eating a half cup of beans each day is good enough to protect your heart thanks to the soluble fiber they contain. The fiber attaches to cholesterol and prevents it from being absorbed in the stomach and accumulating to harmful levels. It also has other valuable nutrients that can guarantee heart health, including folate, magnesium, and omega-3 fatty acids.

8. Walnuts

Walnuts are not only an expedient snack option; they’re actually healthy especially for the heart thanks to their antioxidants and omega-3 fats. In fact, eating two ounces per day has been demonstrated to augment the function of the blood vessels, particularly among those who suffer from diabetes. In addition, they can also help in lowering the risk of heart disease.

9. Quinoa

This amazing grain is packed with vegetable protein, which is totally healthier when it comes to taking care of your heart, kidney, and blood pressure than protein you get from red meat. What’s more is that when it comes to fiber content, quinoa has twice the amount of fiber as other kinds of grains. They’re even loaded with antioxidants and monounsaturated fat as well. It’s even gluten-free. Talk about wonder food.

10. Salmon

Numerous studies have found that eating fish on a regular basis every week is linked to a 30 percent reduced risk of having coronary heart disease. One great example is salmon, which has omega-3 fats that can decrease lipid levels that can be detrimental if raised. Omega-3s are also capable of reducing blood pressure and can even avoid unstable heartbeat, while they decrease the incidence of inflammation in the body.

11. Almonds

Snacking on almonds is a great way to protect your heart while also enjoying their taste. In fact, consumption of a couple of almonds daily has been demonstrated to reduce LDL cholesterol. They’re also rich in fiber, vitamin E, and protein, which are vital nutrients to make sure that your heart is protected.

12. Oatmeal

Whole grains are great for your heart and they can also be helpful when it comes to losing weight. The fact that it promotes weight loss is one of the ways it can protect your heart since being overweight or obese can lead to heart-related concerns.

lentil soup with parsley

No one likes getting old but it is something that we live to accept as an inevitable part of our lives. While age is something we can necessarily control, how our body looks and how we are grass for a lives as a result definitely is.

There are plenty of examples of this as you can find guys who are well into their late 40s, 50s, and even into their 60s who are in better shape than guys a fraction of their age. This is not only do to all the hard work and dedication there playing at the gym is also because of the food there putting into their bodies and the nutrition after getting out of it.

With that being said, even if you’re someone who is less than satisfied with your current physique you can turn around if you provide your body with the proper tools to do so. Here are some nutritional tips every man and woman needs to know to maintain their physique and their health as they age.

1. Raspberries

Raspberries are a food you want to be eating more of because of how effective they are in providing the body with the necessary nutrients to fight against inflammation. A whole slew of different types of diseases and illnesses are related to work laws by inflammation, such as autoimmune disorders, digestive issues and many other health problems.

freshly picked raspberries in basketRaspberries are a great food to keep on hand because they are packed with a load of anti oxidants, which help to neutralize free radicals and prevents the body from being compromised by hold different variety of invaders.
Raspberries are also really high in dietary fiber, which many of us are severely lacking in our diet. Raspberries contain approximately one 3rd of the total amount of dietary fiber that an average adult should get on a daily basis.

The vast majority of people especially those who live in western nations do not get enough fiber in their diet, which can cause a whole host of digestive problems.

2. Lentils

Lentils are another food that are extremely high in fiber. In addition to that on tools are low in sugar, salt, and harmful fats. To their also an excellent source of protein, providing about 19 g per cup. They are one of the best plant base foods that we can possibly eat, due to how great it’s nutritional profile is.
Lentils are great base that you can add to pretty much any type of meal whether the soup, salad, or as an addition to another meal as lentils are a great way to supplement your intake of fiber and protein.

3.Pumpkin

If you are someone who suffers from digestive problems, then eating more pumpkin may be the key to solving these issues. Pumpkins are loaded with plenty of fiber themselves which helps to eight in digestion as the two have aforementioned foods.

Another benefit that bumpkin brings is that it is extremely rich in carotenoids, which is indicated by its orange color. These compounds are the ones which the body uses to maintain proper eye health, as well as being extremely potent anti oxidants themselves.

The more pumpkin is a great way to help improve your health is specially for those who have digestive issues. Pumpkins are also relatively cheap as well, so every one should be able to consume more of these no matter what their budget is.

3. Tomatoes

fresh tomatoesTomatoes are a food that is really nothing more than an afterthought in many dishes, as tomatoes are generally used as an additive or complement to a dish. Tomatoes are of food that everyone should be eating more off because of its high concentration in beneficial anti oxidants, in particular beta-carotene and lycopene.

Lycopene which gives tomatoes there recognizable reddish color, is a potent antioxidant which is particularly effective in fighting different varieties of cancer. In addition to that tomatoes have shown to contain compounds which makes the absorption of nutrients easier for the body, meaning that eating more of these types of foods will help your body obtain more beneficial nutrients such as these antioxidants.

 

There are many kinds of rice and not all are produced equally in terms of health gains. Brown rice is found to be one of the best, health-wise, and most-researched kinds. Its health benefits are partly attributed to its preparation. White rice basically came from brown rice, only that the hull and bran surrounding the kernel are eliminated to make it white. But with brown rice, it’s just the hull that is taken away during preparation, which makes the nutritional value of the kernel whole and intact.

Since white rice undergoes more process to remove and polish the kernel, it loses most of its nourishing components. When brown rice is made into white, huge amounts of B vitamins, minerals, iron, dietary fibers, as well as fatty acids are eliminated. For this reason, many people regard brown rice to be healthier.

Brown rice is certainly filled with all the essential nutrients while being low in calories. One cup of it only has about 200 calories and it is rich in fiber while being gluten-free. Moreover, brown rice doesn’t have trans fat or cholesterol, just minuscule quantities of sodium and fat. Here’s how your body can benefit from eating brown rice:

1. It’s good for your heart

The high levels of magnesium in brown rice can be beneficial for the heart. Magnesium is vital when it comes to regulating blood pressure and thwarting sodium in the body. This is why whole grain consumption is linked to better carotid arteries and more stabilized blood pressure levels. What’s more is that brown rice has plenty of lignans, which has the potential to shield you from multiple health problems, including heart disease.

2. It’s good for digestion

Brown rice almost covers the entire recommended daily consumption of manganese, which is an essential mineral when it comes to the digestion of fats. Plus, brown rice also has 3.5 grams of fiber in every cup. This is already 14 percent of the daily suggested consumption set by the USDA.

Of course, fiber is highly recognized for its digestive gains, such as that it helps alleviate constipation, helps keep you regular, and helps keep bowels normal. In addition, brown rice is known for being naturally gluten-free, which is why it is a staple among those who practice a gluten-free diet.

3. It helps boost energy

Aside from helping with the digestion of fats, manganese can also increase your body’s supply of proteins and carbohydrates. With this, more energy can be converted to help you keep up with your active lifestyle. Also, brown rice is a slow-release form of carbs, allowing you to sustain your blood sugar levels and make sure your energy is steady.

4. It lowers cholesterol levels

Numerous studies found that there’s a potential correlation between brown rice and reducing cholesterol levels. A research indicates that this is due to the oil present in brown rice. The high levels of fiber in brown rice could also help in reducing the cholesterol levels.

This is partly because fiber helps with digestion, which needs bile acids. These acids are somewhat created with cholesterol. When your digestive functions experience improvement, the liver takes away cholesterol from the blood in order to produce more bile acid, thus lowering the amount of LDL.

5. It may help lower the possibility of cancer

Another benefit of manganese in rice is that it may aid in the reduction of cancer risk. This is because this mineral can shield the body free radicals, which are catalysts for developing cancer. Also, the phenolic substances in brown rice, which is linked to lowering or suppressing cancer risk, had much greater concentrations when compared with white rice.

Specifically, brown rice is said to help reduce the risks of colon, prostate, and breast cancer. In addition, brown rice is a great source of selenium, which is also linked to lowered danger of colon and prostate cancer.

One cup of brown rice already delivers 35 percent of the day by day suggested intake of selenium, which aids in the restoration of impaired cells. With damaged cells being repaired, cancer cells are prevented from spreading. It even induces the body to get rid abnormal cells. Lastly, selenium helps numerous antioxidants work efficiently.

6. It may lower the possibility of diabetes

It’s also been reported that brown rice consumption is linked to the reduced risk of many health problems, which includes Type 2 diabetes. Brown rice may prove to be beneficial, too, even for those already diagnosed with the disease. In a study, it was found that eating brown rice as a replacement for white resulted in the decrease of the blood glucose levels among diabetic participants.

7. It has anti-inflammatory properties

Just like fruits and vegetables, whole grains including brown rice are also rich in antioxidants. Antioxidants are recognized for their function as anti-inflammatory agents. They can help alleviate symptoms of many health issues from arthritis to asthma. In studies, brown rice use has been connected to significant reduction of inflammation.

About the Product

SuperBeets is promoted as a superfood kind of nutritional supplement that increases body circulation for greater energy and endurance. The supplement provides vastly concentrated form of beets, which are filled with dietary nitrites and other nourishing components. SuperBeets also makes use of a unique, patented drying procedure in order to retain the potency of the components and the dietary nitrites from the beets. Its dietary nitrites are then transformed by the body into nitric oxide, which delivers physical gains, such as boosted energy levels, healthier blood pressure levels, and greater body circulation. SuperBeets comes in two flavors: natural apple and black cherry. A container consists of 30 servings, which has a cost of $39.95 based on the information on the official site.

What are the Assertions?

Provides dietary nitrites to be transformed as nitric oxide
Aids in better circulation
Aids in sustaining normal blood pressure
Increases energy and endurance
Aids in improving workout stamina
It has antioxidants and electrolytes

About the Company

SuperBeets is manufactured by Neogenis Labs, which touts to be a strong force in the field and research of nitric oxide. This manufacturer is mainly headquartered in Austin, Texas. The company presents a wide assortment of supplements that are said to be impress nutritionists, athletes, doctors, and even the average customers.

Product Mechanism

By consuming a single teaspoon of the supplement you’ll be able to obtain nitric oxide that’s equal to three whole beets. This delivers dietary nitrites in the body to be transformed into nitric oxide, which boosts your nitric oxide levels. With more nitric oxide, you can experience numerous health gains, such as enhancement of your body circulation. Some studies also signify that this can help with the boosting of your physical functions like your energy levels, stamina, and strength.

What are the Components?

The supplement has a non-GMO beetroot powder of premier quality, which is believed to provide the greatest dietary nitrite concentration. These beets are grown in the US where the soils in which these are grown are guaranteed to be healthily cultivated for maximum potency. Moreover, beetroot juice has been used for hundreds of years due to its beneficial features that can help people improve their health. It first became prominent in the UK after athletes there said that this helped them greatly in improving their athletic functions and performances.

Product Features

It comes from a recognized manufacturer focusing on the research of nitric oxide
Its main ingredient, which is beetroot powder, doesn’t contain GMO
SuperBeets is a purely natural nitric oxide product
Its main component is substantiated by scientific evidence
Its use is expedient
The company provides a 90-day refund policy
It is manufactured in the United States.
There are positive reviews.

Nonetheless, SuperBeets is a bit costly compared with similar products. Some customers report about the supplement not being delicious. There are also some reviews saying that the product was not effectual.

Proper Use

Combine one scoop of SuperBeets with 4 oz of water. Stir until they’re totally mixed. To maximize effects, you should drink SuperBeets every day, ideally in the afternoon to experience an increase in energy and nitric oxide level. It is also recommended to use SuperBeets alongside Neo40 Daily, another nitric oxide product from the same manufacturer.

Safety Precautions

Don’t use more than two scoops within 24 hours. SuperBeets is also not ideal for women who are expecting or lactating. In the case that you’re suffering from health problems or are taking prescription drugs, you need to discuss this with your doctor first in order to avoid side effects.

Bottom Line

This nutritional supplement is a decent energy enhancer. It is also considered a high-quality nitric oxide booster that’s composed of natural ingredients. Since it has a lot of good reviews, there’s a strong possibility that SuperBeets truly works. Plus, it has a 90-day satisfaction guarantee, which is great news for customers. The only issue that customers may find problematic is its steep cost. But, if you’re looking for a great nitric oxide product with guaranteed quality, SuperBeets is a must-try.

Before you decide to embark on a dairy-free diet, it is important that you’re aware of what will happen to your body when you do. Surely, there are health-related effects. Some positive and some may be negative. Whatever it is, it is crucial that you’re prepared and actually have a substitute for the nutrients you’ll lose in the process. To give you a clearer picture of what is it like to lose dairy from your diet, here are 5 things you need to do to make sure giving up dairy doesn’t take a toll on your health:

1. You need to be more mindful of your blood pressure

Aside from calcium, milk is also rich in potassium, which helps the body combat the possible blood pressure-increasing effects of sodium. For instance, the DASH diet, which reduces blood pressure efficiently without the need to take prescription drugs, is all about consuming fruits, veggies, and dairy more.

2. There may be a weight change

 

Practice caution if you’re losing dairy as means of losing weight. While dairy items can add significant amount of calories, some studies have determined that milk facilitates satiation and helps sustain a healthy weight. Nonetheless, there’s nothing conclusive about this yet. It also depends on what you’ll be replacing the milk with, which of course, has to be something healthy, too.

3. Your skin may be clearer

Numerous studies have found connections between acne and milk, particularly skim milk, though no links were found with cheese or yogurt. Nonetheless, clinical evidence that opting dairy out of your diet can result to clearer skin is lacking. What the evidence indicates is that diet portrays a part in acne and not diary alone. In this case, you can personally observe what foods you eat that trigger your acne.

4. Lactose intolerance could be aggravated

Lactose intolerance means you don’t have the enzyme needed to disintegrate milk sugar, which causes abdominal problems when you consume dairy. However, consumption of dairy products will actually decrease symptoms by boosting the healthy bacteria in the stomach. Continuing your intake of dairy products even with lactose intolerance increases the bacteria, which gets rid of that lactose. Being lactose intolerant doesn’t mean you need to completely avoid dairy. Possibly, you can still have servings of dairy per day just as long as you divide them into smaller portions throughout the day. Drink it food, too, so it doesn’t get assimilated instantly.

5. Your bones could become weaker

Giving up milk, cheese, and yogurt means you need to have a way to replace the nutrients these bring, which essentially are calcium, protein, vitamin D, and other minerals. You can get your vitamin D from the sun while your daily calcium requirement can be acquired from leafy greens, fortified orange juice, almond milk, and broccoli.

Some of the signs of nutrient deficiencies can be sneaky, but others are right there in front of you, waiting to get noticed and taken seriously. A healthy and a well-rounded diet provide energy, as well as sufficient nutrients that are vital for the cells to function the way they’re supposed to. Hence, it’s not surprising that lack of nutrients can also manifest on your skin, nails, hair, and even your gums. Here are 8 odd signs that you’re not getting sufficient nutrients:

Your skin is dry

Skin dryness in cold weather is normal, but if your skin is parched than it used to be, it may be because you lack omega-3 fatty acids. Omega-3s aid in the nourishment of your skin’s lipid barrier, which is the layer of oils that keeps detrimental germs and contaminants out while making sure vital moisture is kept in. With inadequate omega-3s your skin’s moisture diminishes, which results to a flaky texture. More wrinkles and other physical signs of aging may even come to your attention brought by skin dehydration. To avoid this, make sure your diet consists of essential fatty acids, such as fatty fish, walnuts, and seeds.

You look pale

A pale appearance may indicate iron deficiency. Not having enough iron leads red blood cells to be fewer, smaller, and with less hemoglobin, too. With less hemoglobin, blood cells aren’t as red as they normally appear. The outcome is a paler skin. This is most visible on the linings of your eyelids and your mucus membranes. While your doctor needs to diagnose that you’re indeed lacking of iron to recommend iron supplementation, you can also acquire iron from natural sources like beef, spinach, and iron-fortified cereals.

Your lips are sore and cracked

Cracked and sore lips may signify an inadequacy in riboflavin. Deficiency of this vitamin result to the corners of the mouth cracking, as well as dryness on the area circulating the exterior part of the lips. Typically, this will come with an inflamed, dark-red tongue, and puffed-up mouth. You can up your riboflavin intake by eating almonds, salmon, broccoli, cheddar cheese, and eggs. Of course, you also need to have these symptoms checked in order to address the problem in its initial stage.

Acne that won’t go away

Omega-3 deficiency might make breakouts more serious or more often than you’d like them to be. This is because omega-3s contain potent anti-inflammatory properties. So, not having enough of it may cause inflammation that can manifest as acne. The formation of acne may have also something to do with omega-3s sustaining your skin’s lipid barrier, as mentioned earlier. This is because your skin’s natural oils possess antimicrobial properties. When you don’t have adequate omega-3 fatty acids, the lipid barrier may become interrupted, resulting to bacteria that cause acne penetrating the skin.

Wounds that take forever to heal

Wounds don’t get better overnight, but those that tend to linger than they should indicates protein deficiency. Basically, protein is vital for constructing and restoring tissue. So, it is recommended to consume 20-30 grams of protein per meal and 10-15 grams of protein per snack. Low levels of vitamin C can also decelerate healing process, which allows scrapes and bruises to stick around longer than normal.

Your gums are bleeding

If you’re oral hygiene is of topnotch quality, meaning you brush and floss your teeth regularly, and you still experience gum bleeding, this could indicate that you have a vitamin K deficiency. This vitamin is known for its capacity in aiding blood clot or coagulation. Vitamin K deficiency is actually unusual, so it’s wise to consult your dentist and doctor to examine the cause of the bleeding.

You have fragile nails

If your nails consistently break, this could indicate that you’re low in biotin. Biotin nurtures the growth plates of your nails. So, when you don’t have enough of this vitamin the growth plates are interrupted. This causes irregular growth, which leads to forming brittle nails instead of strong ones. Food sources rich in biotin are eggs, nuts, and whole grains.

Your hair is getting thinner

What you eat also affects your hair. While shedding some strands of hair is fine, remarkable thinning of the hair isn’t. Mostly, deficiencies in protein and vitamin C can cause hair thinning. This is because vitamin C aids in collagen-making. Collagen is one of the building blocks of healthy hair, as well as a robust hair follicle. Protein, on the other hand, delivers amino acids for collagen synthesis.

 

Tea is one of the most common drinks consumed across the globe and is one that is regularly touted for being great for our overall health. The problem with tea is that there are so many different versions and varieties to choose from, and if you are unfamiliar with tea it can be a nightmare.

On top of all of that tea has become really trendy as of late, which lead to the production of even more varieties like raspberry, blueberry and virtually any other flavor that you can think of making it impossible to know where to start.

One of the best, most healthy tea varieties out there is something called Chai, something else you probably never heard of prior to 5 or so years ago. Chai is just now becoming popular in the United States and other western countries, but has been popular in India where it originated from for centuries.

You’re probably wondering how this tea is made, and its base is black tea which has a mix of spices added to it. These spices usually include cinnamon, cardamom, fennel, black pepper and other herbs. Each of the ingredients is added to provide specific benefits, making this tea more powerful and beneficial to our health than traditional black tea.

 The Best Nutritional Benefits You Can Get from Chai

1-Anti-Inflammatory

Inflammation is something that we commonly experience in all tissues throughout the body, and is thus linked to virtually every disease we know of. Ingredients found within Chai like the cinnamon for example have anti-inflammatory properties which helps fight off the development of these diseases.

Inflammation is not just a problem when considering life threatening diseases like many of us first think of when discussing disease. Inflammation causes other problems like swelling and arthritis, which affect hundreds of thousands of people.

2-Chai is an Excellent Source of Antoxidants

One of the main benefits to drinking any type of tea is because of the antioxidants it contains, and the health benefits that go along with it. Regular tea consumption along with other differences in the diet when comparing west to east is a major reason why the life expectancy rates are so much higher in countries like Japan.

Antioxidants are powerful compounds that fight against all types of cellular damage, which comes as the result of pretty much every chemical reaction that takes place in our bodies. Basically, antioxidants are absolutely essential to our overall health.

One of the biggest health concerns we face today is in the form of various cancers, and antioxidants have been shown to reduce the chances of developing these diseases. All the more reason to start drinking more Chai!

3-Settles Your Stomach

Most varieties of Chai contain ginger, which is well known for its ability to reduce upset stomachs, nausea, and vomiting. The ginger provides additional anti-inflammatory properties as well, making it something you definitely want to look for in your Chai blend.

Cloves are another ingredient commonly found in Chai blends, which benefit digestion as well. Cloves help to “cool down” the acids found in our stomach and digestive tract. This can help reduce problems related to indigestion, acid reflux and other issues.

4-Reduces Risk of Heart Disease and Diabetes

People who have heart problems are more likely to have diabetes and vice-versa because of the role the sugar plays in the development of both of these diseases. Most of us know that too much sugar can lead to diabetes through insulin resistance, but did you know too much sugar is bad for our heart as well?

This is because too much sugar in the blood not only can cause diabetes, but does damage to the walls of our blood vessels which makes it more difficult for the heart to circulate blood throughout the body.

Cinnamon, which is found in Chai tea is a well known fighter of diabetes and heart disease. This is because it has the ability to regulate blood sugar levels, as well as cholesterol and fats which are other known contributing factors.

Chai Tea Versus Green Tea-What Is Better?

Another healthy variety of tea that is becoming more popular is green tea, but is it better than Chai? If you are drinking one or the other, you shouldn’t switch to the alternative. They both provide their own benefits through unique compounds which they contain.

They both can be beneficial to your health, so you should be consuming both if you choose to do so. The only difference you should be aware of is in their caffeine content, as Chai tea contains 70mg of caffeine per cup on average, versus 50mg in a cup of green tea.

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Can our diets really affect our moods? Ask yourself that question the next time you chow down on a big bag of pretzels, couple of donuts or anything else that sits like a rock in your stomach.

After you eat one of these huge meals you are probably ready for a nap, which is a pretty telling sign of how much your diet can affect your mood and health as a result.

The reason why what we eat has an impact on our mood is because of how cell signaling in our brain works; what we eat determines what types of chemicals out body produces such as serotonin and dopamine. Serotonin is the chemical that makes us feel happy and alert, while dopamine is the one which makes us feel tire and relaxed.

This is why eating a healthy and balanced diet is important, in that these nutrients we get determine the chemical activity in our body and brain; and thus our moods. With all of this being said, we have to know what foods to avoid in order to keep our sanity.

What Foods Negatively Affect Our Mood?

 1-Artificial Ingredients and Added Sugars

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With all of the sugar alternatives out there it can really make your head spin, and consequently to no surprise many people do not know what options are the best for them. One of the options many people turn to instead of sugar are artificial sweeteners.

The problem with these sweeteners is twofold. First they are usually synthetic, which means they are manufactured in a lab. Many of these molecules are similar to sugar but are not sugar, and thus our body gets confused. This means by consuming them we are not getting the same pleasure that we would from consuming sugar itself, which does not satisfy the cravings in many cases.

Second, many of these sweeteners are much sweeter than sugar, some even thousands times more sweet. What this does is makes your body crave more of this sweet taste, to the point where you end up consuming more, and can really disrupt your blood sugar levels.

An increase in energy followed by a sharp drop after the consumption of these sugary drinks including artificially sweetened drinks is a common cause of mood swings.

2-Skipping Out on Whole Eggs

Many of us are concerned about our health and the high cholesterol content in eggs. This has resulted in a switch to using egg whites for some, as they still are getting the protein from the egg without all the fat and cholesterol.

The problem with this is that all of the other vitamins and minerals including some of the protein in the egg are found in the yolk. These fats and cholesterol are what our body uses to create our hormones, and these hormones have a tremendous influence over our mood.

If you are feeling more moody than usual or down in the dumps and are someone who regularly consumes egg whites, try switching back to whole eggs to help your mood improve.

3-Trail Mixes, Beef Jerky and Other Similar Snacks

preview-full-shutterstock_325268702Trail mixes and beef jerky are becoming very popular once again due to the widespread health movement as well as more and more people seeking hiking and walking as their primary form of exercise.

While many trail mixes can be an excellent healthy snack to eat during a hike, many trail mixes and beef jerky are just full of additional salt and sugar. This extra salt and sugar is going to spike your blood sugar levels and increase your blood pressure, which can lead to mood swings.

Instead of buying a premade trail mix, your best bet is to make your own using whole foods, with no added sugars or salts. The fruits and nuts within the trail mix itself provide plenty of salts and sugar to help reduce your cravings without the need to add more.

4-Deli Meats

Many people have already made the switch away from processed meats like hot dogs, sausage, salami, and mortadella which are loaded with salt and fat. The problem is that a lot of these same people still eat other deli meats like turkey and ham because they believe that they are a better option.

These meats are still loaded with sugar, salts and a whole host of other things you don’t want to be eating as well. Between all of the fillers, preservatives, and all the other nasty stuff found within deli meats, you are better off avoiding them all.

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1- Black Rice Is Full of Antioxidants

One of the best indicators that a food is high in antioxidants is its color, generally speaking the darker the color the better. This is absolutely the case for black rice, as they have the highest concentration of antioxidants in their dark outer husk, from which it gets its name.

This is very similar to other foods high in antioxidants such as black, blue, and raspberries. Black rice has the highest concentration of an antioxidant called anthocyanin. Anthocyanin helps us fight many illnesses that try to invade our bodies, especially when it comes to inflammation.

These antioxidants have been shown to fight cancer, prevent cardiovascular disease, improves cognitive function, and of course reduces inflammation.

When choosing your rice, make sure that the rice still has its outer husk intact, as that is where most of its nutrients come from, including its antioxidants.

2- Forbidden Rice Can Improve Digestion

preview-full-shutterstock_324193406All whole grain rice including black rice have a significant amount of fiber in each serving which helps to prevent constipation, as well as prevents bowel movements that happen too frequently. Fiber also helps us to feel full without feeling bloated.

Fiber also serves the function of binding to waste and toxic particles during digestion, which helps to remove them from the system and to maintain the proper function of the digestive tract.

Fiber is not only good for filling you up, but can help to protect against disease and illness as well. The diseases fiber helps to prevent include diabetes, obesity, heart disease, and other digestive problems as well.

Removing these toxins from the body is not just important in that they are bad for us, but the presence of the toxins themselves promotes inflammation which can cause a large assortment of health problems on its own.

3-Black Rice is Gluten Free

When trying to reduce inflammation and the associated issues, we are told to reduce our intake of refined grains and to stick to whole grains.

While this works for most people, some people still exhibit allergies or other problems where the immune system attacks these gluten molecules because the body believes that it is a foreign invader.

What this all means is that your body attacks this gluten, and the surrounding tissue is collateral damage. This causes inflammation, bloating, gas and other discomfort from digestion.

While most people don’t have celiac disease or other forms of irritable bowel syndrome, gluten sensitivity still affects about 15% of the population, so it is definitely worth noting.

4- Forbidden Rice Is Beneficial for the Heart

preview-full-shutterstock_606639734One of the major concerns when it comes to cardiovascular health is the buildup of plaque within our blood vessels. This build up of plaque makes it hard to get blood flowing through these blood vessels, making the heart work harder to pump that blood through.

All of this extra strain on the heart increases the risk of stroke and heart attack as a result, and is something everyone should monitor.

Black rice can help prevent stroke and heart disease because it decreases the formation of this plaque in the blood vessels. The anthocyanin antioxidants found within the black rice are able to do this, as well as lower the “bad” cholesterol or the LDL cholesterol in our blood.

Heart disease is one of the leading causes of deaths in the United States, accounting for 25% of all recorded deaths annually. There isn’t a better reason to start changing your diet, and now.

Are There Any Concerns I Should Have to Eating Black Rice?

Black rice is generally a very healthy food to eat, however there are some things you should be aware of. Like other types of rice, black rice does have a relatively high glycemic index so keep that in mind when preparing your meals.

This doesn’t necessarily mean that you have to avoid black rice if you are diabetic, but you balance your meals around it. If you’re going to eat black rice, make sure to pair it with a protein and a healthy fat to balance out the nutritional profile of the meal. Also eat a smaller portion of rice compared to your source of fat and protein to further balance the equation.

Doing so will increase the time it takes for your body to digest the food, which will help to steady those blood sugar levels and reduce your chances of getting diabetes.