Supplements I Take Daily to Stay Fit and Healthy

  1. Multivitamin

    Multivitamins are great to take since they ensure that you get the vitamins and minerals you need to live a healthy life. It is difficult to consume all of the nutrients that are needed each day, so it is ideal to supplement it with a multivitamin.
    A variety of vitamins and minerals are needed for your body to complete each task. You lose nutrients when you sweat, stress, consume caffeine or alcohol and when you take certain prescriptions. Being deficient in a nutrient can cause many issues, like slowing down your metabolism or reducing the absorption of other nutrients that you are consuming daily.
    I usually take a chewable multivitamin, since they taste good, but there are many different kinds of multis, such as, whole food multivitamins or multivitamins that are good for genders or age groups.

  2. Vitamin D3

    Vitamin D helps with the absorption of calcium, which promotes bone growth and the maintenance of phosphorus levels. Vitamin D is absorbed through strong sunlight, so many people are deficient in this vitamin, due to the fact that we do not spend as much time in the sunlight as we should. However, it is easy to take a vitamin d3 supplement daily.
    Vitamin D has also been shown to regulate mood and reduce symptoms of anxiety and depression.

  3. Milk Thistle

    Milk thistle is great for detoxifying and protecting the liver. It helps remove toxins from the body and processes healthy liver function. It comes from the Asteraceae plant family, which includes plants like sunflowers and daisies. It contains antioxidants like vitamin e and vitamin c.
    It has been shown to decrease damage to the liver caused by toxins like pollution and heavy metals. I feel that it also helps prevent hang overs.

  1. Vitamin B12

    Vitamin B12 is found in foods such as meat and eggs, so since I am a vegetarian, I take this supplement daily. It has been shown to help increase mood, energy level, memory skin and digestion. It also helps with metabolic functions, like DNA synthesis and hormonal balance.

  2. Mytrition Restorative Sleep:

    I have always had trouble sleeping since I have a busy mind. This supplement contains valerian root, l-theanine, Gaba, 5HTP and Melatonin to help you unwind and promote relaxation. I have tried many different sleep supplements, like melatonin, and I feel that this helps me fall asleep faster and wake up more energetic and ready to start the day.

  3. Collagen

    I always write about how much I love supplementing collagen. It is great for the hair, nails and skin. Your collagen production depletes as you age, so it is ideal to supplement it. It helps reduce wrinkles and supports digestion.

What supplements do you take daily? 

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Beauty Items I Can’t Live Without

Growing up, I was never into makeup or doing my hair. I loved to play outside and get dirty, so I have come to love simple beauty items to keep my hair and skin soft and healthy.

  1. Noxema

    My grandma, mother and aunts have been using noxema since their teens and swear by it. So, of course, I use it to! It is an easy face wash that leaves you feeling clean and fresh. I use it every day and every night. It is my go to face wash and beats all of the new, expensive brands out there.

  2. Pond’s Skin Care

    My family also loves Ponds. It is easy to use and leaves your face feeling smooth and moisturized. I never had much acne, so this moisturizer is perfect for my skin. It delivers deep moisture and reduces the appearance of fine lines and wrinkles.

  3. Jojoba oil

    My new favorite hair moisturizer. I use a couple of drops after the shower to keep my hair smooth. Jojoba oil comes from the seed of the simmondsia chinesis (jojoba) plant. It is found in southern Arizona, California and northwestern Mexico. You can also use it on your skin, but I only use it on my hair right now. It has been shown to be a home remedy for acne and prevents razor burn. It replenishes moisture and improves texture in your hair, while getting rid of dry scalp and dandruff.

  1. Collagen

    Collagen is the most abundant protein in our bodies, found in muscles, bones, skin, blood vessels, digestive system and tendons. It gives our skin elasticity, preventing wrinkles. Since collagen production slows down as we age, it is important to take collagen to prevent wrinkles, keep our nails strong and hair healthy. So of course, I take collagen every morning. I am still testing out my favorite brand of collagen, but I can be found in powder form, tablets and even shots. It helps prevent wrinkles, while also keeping your digestive system healthy.

National Nutrition Month

March is busy month for me, as it has both my mother’s and father’s birthdays, my boyfriend’s birthday and my sister is getting married at the end of the month. Furthermore, it is National Nutrition Month! The theme for 2018 is “Go Further With Food.” This includes reducing calories, daily exercise, making better food choices, and reducing food waste.

Reducing Calories:

Eating less can be difficult and unhealthy, so it is important to focus on keeping calories from drinks to a minimum. A Gatorade or bottle of soda not only has extra sugar, but can have as much as 150 calories per serving. Focus on fresh fruit, vegetables and lean proteins to keep you full and nutrient rich.

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Daily Exercise:

I always work out at least five to six days a week. It is part of my routine and I actually get upset when I can’t fit a workout into my day. If I know I’m going to have a busy day, I set my alarm early and get a quick run in before I start my morning. Not only is it healthy, but also it can keep you happy, help with weight loss and can increase your energy levels.

Making Better Food Choices:

Making better choices can help strengthen bones, muscles and increase nutrient intake. It is ideal to choose foods that are nutrient rich like fruits, vegetables, low fat dairy, and lean protein, while avoiding foods that are calorie dense. Making half your plate fruits and vegetables can help you eat fewer calories and fill up on nutrients. Furthermore, portion size can help decrease over eating.

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Reducing Food Waste:

40% of all food is wasted, while many people are starving across the world. Saving food is easy and can be done every day! It is ideal to save left overs, don’t over serve yourself or others, store food correctly, and keep track of what you throw away.

A Sustainable Life

We make choices every day that affects the environment and the future of the earth. The Earth’s ecosystem keeps humans, animals and all creatures alive every day. The beauty of nature not only enhances the appearance of the world, but it keeps animals from going extinct and the atmosphere from fading. Living sustainably means that you can support yourself and your surroundings, considering three core elements: environmental protection, social development and economic development.

Protecting the environment is the main component in living a sustainable life. It includes minimizing the negative effects on the environment and creating positive impacts that can benefit nature. Social Development entails educating the public on the benefits of living sustainably. Economic development is the only way sustainability can succeed, since it implements long-term action.

There are many benefits to living a sustainable life, like saving money, simplifying, reducing waste, and eliminating chemicals in your home.’

How to Live Sustainable:

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  1. Use a reusable water bottle

  2. Recycle: recycling can reduce the amount of trash sent to landfills and reduce the environmental impacts. You can also reuse plastic bottles.
  3. Turn off the water: to reduce the amount of water used, make sure turn off the sink when brushing your teeth or install efficient water heads.
  4. Bring your own shopping bags: Many grocery stores, like whole foods market, sells reusable shopping bags. They don’t rip or tear like plastic shopping bags and they are easy to carry with you when you go grocery shopping or to the farmers market.
  5. Grow your own food: I have trouble growing my own veggies, but I always try. If you can’t do it like me, go shopping at your local farmers market or help out at a community garden.
  6. Save energy at home: turn off your lights or thermostat. This can help reduce wasted energy.
  7. Use natural products: try to buy natural, or eco-friendly products that are non toxic.
References
https://permaculturenews.org/2016/01/07/why-is-sustainability-important/

What are Adaptogens

Adaptogens are natural substances, like herbs, that work to regulate certain hormones and balance the body. They can help to increase the body’s resistance to physical, biological, emotional, and environmental stressors and promote normal physiologic function (Duke,1).  These herbs have been used for thousands of years for their natural health benefits, like boosting the immune system, restoring balance, managing weight, increasing physical endurance, as well as mental focus and mood.

Adaptogens grow in various environments, such as high altitude, rugged mountain regions, extreme cold, low oxygen and other stressful conditions. Many types grow in China, India, Korea, and Russia, while others are native to Europe and North America. Some are ready to harvest in a year, while others take years to mature to have the medicinal properties that they are used for.

4 Popular Adaptogens:

  1. Panax Ginseng: (AKA Asian Ginseng)
    Panax Ginseng grows in the mountainous forests of eastern Manchuria, northern China, and Korea. It is almost extinct in the wild. This type of adaptogen is used to improve calmness and memory performance. Some research states that it can help lower blood sugar levels.
  2. Astragalus:
    Astragalus is native to china and is grown in full sun and sandy soil with low nitrogen levels. It is used in Chinese medicine to decrease stress hormones and improve the stress response. It has also been shown to boost immunity. Many studies show that it can boost cortisol levels, allowing the body to respond better to types of stress. Today, it is commonly used for lack of appetite, organ prolapse, fatigue and wasting and thirsting syndrome. It is also used to enhance the immune system, preventing colds, and other illnesses.
  3. Cordyceps:
    Cordyceps is a type of fungus that grows on the Himalaya Mountains in Tibet and Bhutan. It is rare to find. They are high in antioxidants and contains immune-enhancing properties. It is now used to treat illnesses associated with the kidneys. It is also used to treat infertility in men and women, frequent urination, night sweats, dizziness and fatigue.
  4. Holy Basil:
    It is found throughout the lowlands of India, Sri Lanka, Pakistan, Bangladesh, Southern China and Malaysia. It is known for its antibacterial, antidepressant, antioxidant and antiviral properties. It is also a diuretic, and galactogogue.
References
Winston, D., & Maimes, S. (2007). Adaptogens: herbs for strength, stamina, and stress relief. Rochester, VT: Healing Arts Press.

 

Coconut Flour Donuts

Hi guys!

Sorry I haven’t been writing as much. I have been busy looking for a part time job and hanging with friends. I am going to try my best to test some more recipes and write more often in the weeks to come.

Coconut Flour Donuts

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1/2 cup vegetable oil
2/3 cup sugar
1/2 teaspoon salt
2 tsp vanilla extract
6 eggs
2 tbsp milk
1/2 cup coconut flour
1 tsp baking powder

Preheat oven to 350 F. Grease donut or muffin pan. In a large bowl whisk the oil, sugar, salt vanilla extract and eggs. Once the ingredients are mixed add the milk and mix well. In a small mix the flour and baking powder. Add the dry ingredients to the wet ingredients.

Pour the mixture into the donut or muffin pan, 3/4ths the way full. Bake for 10-15 minutes in the donut pan, or until it is golden brown around the edges. 18-20 minutes in the muffin pan.

 

 

Moringa Cashew Dressing

Hi guys!

Today I made Moringa Cashew Dressing. It is a great alternative to processed salad dressing that you can purchase in store and you probably have many of the ingredients already in your pantry. This dressing is creamy and healthy! Not only does it have many health benefits like, anti -aging and immune boosting, but also it tastes great and brings color to your table.

This recipe is a similar to Nutrition Stripped‘s turmeric dressing recipe.

Moringa Cashew Dressing

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1/2 cup cashew butter
1 1/2 teaspoon Me Moringa Powder
3 tablespoon olive oil

2 tablespoon apple cider vinegar
1/2 teaspoon minced ginger
1/2 teaspoon black pepper
1 garlic clove
Juice of 1 lemon
1 teaspoon lemon zest
1/2 teaspoon sea salt 
1 tablespoon honey
2 tablespoon water (you can add more or less depending on the consistency you want)

Add all ingredients to a blender and blend until smooth.