Supplements for Skin Care

Since we are in the midst of summer, I thought it would be a good time to focus on skin care and how to keep your skin protected. As we all know, it is ideal to wear sunblock all year round, even when the sun is not shining. Research has found that taking certain supplements can help improve the quality of your skin and slow down aging. The connection between nutrition and the strength of your skin is a very interesting topic that many people do not know about or think to look into. Internal factors do affect the aging of skin, similar to the aging patterns of internal organs.

Research has shown that the most effective way to work against internal skin aging is eating a nutritious diet, getting the correct amount of sleep and consuming a diet rich in antioxidants.

The following supplements are ideal for skin health:

Vitamin C and E: Vitamin C is not naturally synthesized in the body, so it is important to consume it daily. It is found in many fruits and vegetables. Vitamin C stabilizes collagen and plays an important role in collagen synthesis (collagen is the most abundant protein in your skin). It is found in many topical skin products that prevents aging and sun protection. Vitamin C and E work together to help rebuild and protect the skin. They may reverse some of the discoloration and wrinkles associated with aging, because they have been shown to speed up the skin’s natural repair system.

Fish oil: Fish oil supplements contain omega-3 fatty acids which support collagen growth. It also helps regulate the oil production in your skin to boost hydration and prevent acne. It also delays the skins aging process.

Coenzyme Q10: Co Q10 is a fat soluble vitamin that is stored in the fat-tissues of our bodies. It is a powerful antioxidant compound and is found in the epidermis in the skin. It has been shown to help the cells grow and has been shown to minimize the appearance of wrinkles if applied to the skin topically.

Vitamin A: Vitamin A is a highly effective antioxidant. The human skin is enriched by lycopene and beta-carotene (both forms of vitamin A). Vitamin A also increases cell reproduction and stimulates collagen production.  It treats fine wrinkles, age spots and rough skin from sun exposure.

 

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Digestive Enzymes

Digestive enzymes are the key to better digestion and absorption. They assist in the chemical breakdown of food into macro and micronutrients, so they can be absorbed into the body. Digestive enzymes are essential in the breakdown of foods. They help in the process of amino acids being extracted from proteins, fatty acids and cholesterol from fats and simple sugars from carbohydrates. All of these steps to break down food help make DNA and boost metabolism.

There are many different digestive enzymes in the body, starting with salivary amylase in the mouth. Salivary amylase helps breakdown food into smaller molecules before the food enters the stomach. Then the gastric amylase helps break down partially digested food into chyme. Chyme is the mass of digested food that flows through your gut. Once the chyme enters the small intestines, the hormone secretin is released. This then notifies the pancreas to release bicarbonate, bile and other pancreatic enzyme, like amylase, lipase, trypsin and nuclease. Bicarbonate changes the acidity of the chime, so the food can be degraded and broken down further.

Taking a digestive enzyme supplement can help maximize digestion, prevent gas, bloating and indigestion and help promote a healthy intestinal environment. As we know, your gut helps improve many other areas of your health, so taking a digestive enzyme may have other health benefits like the ones below:

Stress: anything and everything can affect your stress levels. Since stress is important to handle right away, your body will trigger hormones to deal with your mood. This can put pressure on your digestive health and slow down digestion.

Leaky Gut/ food sensitivities: When you have a food sensitivity or leaky gut, your digestive enzymes are not as healthy as they should be. Taking a digestive enzyme supplement may help improve your immune system and protect your body from inflammation in your gut.

Fatigue, migraines: When you have overgrowing bacteria and inflammation in your gut, it can send inflammatory signals to other areas of your body, like your joints and head. This can impair digestion and lead to nutrient shortages, and in turn cause migraines and fatigue.

Anxiety, low mood, sleep issues: inflammation in the gut can lead to anxiety, low mood and sleep issues. Without digestive enzymes, amino acids can not be derived from proteins. Neurotransmitters are made from amino acids and are responsible for alertness, happiness and having a good mood all around.

 

Ingredients to Watch Out For as a Veggie

Many companies use animal derived ingredients in supplements, packaged goods and more. It is best to aware of the ingredients, so you do not accidently consume them, even though accidents do happen, (especially at restaurants). I am usually aware with packaged good and supplements, but I can’t even begin to count the amount of times I have accident consumed something with meat in it at a restaurant. They love to sneak bacon or anchovies in dressings and other special sauces and it always gets me. I do not get upset though, because accidents happen and it’s not a big deal.

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Ingredients in Supplements to watch out for:

Gelatin: many capsule supplements are made from gelatin, which is usually a blend of pork and bovine (pig and cow). It is easy to forget to check the label. To ensure that you do not consume this type of capsule, look for supplements labeled vegan or free of animal derivatives. You can also look for veggie capsules. Veggie capsules are made from cellulose or polysaccharides, which is an insoluble fiber found in fruits and plants. You can also take a tablet to avoid gelatin as well.

Amino Acids: Amino acids are the building blocks of protein in all animals and plants. In supplements, they are usually derived from animals. It ideal to look for vegan amino acids when purchasing them or look for supplements that state “no animal derivatives.”

Vitamin D3: Some vitamin D3 is sourced from lanolin (sheep’s wool), animal hides or fish oil. Vegan vitamin D3 products are available in many stores.

Vitamin B12: This vitamin is usually made synthetically so it does not contain animal derivatives, however, it can be made from microorganisms found in animals.

Vitamin A: Vitamin A can be made from egg yolks or fish oil. They do make this vitamin with no animal derivatives.

Magnesium Stearate: This ingredient is an excipient that can be derived from pork, butter, chicken, beef, etc. However, many companies are no longer making the supplement from animal derivatives and now making it from vegan sources. You can always look for vegan supplements or ask the manufacturer what it is derived from.

To be safe, look for vegan supplements or supplements that state no animal derivatives. You can always ask the manufacturer what the supplement is derived from and they will be happy to give you some information.

 

References:

http://www.wholefoodsmarket.com/products/special-diet/vegetarian
https://www.onegreenplanet.org/natural-health/sneaky-animal-ingredients-to-watch-out-for-in-supplements/

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.

 

 

Easy Ways to Reach 10,000 Steps Every Day

Lately, I have been trying to up my step count on my fitbit and I have found there are many easy ways to increase steps. Not only does this increase the amount of calories you will burn throughout the day, but also it will make you more active and energetic. At work, we have Virgin Pulse. It allows you to record the steps you take and daily activities like what workouts you do during the day and how many glasses of water you drink. It is associated with our health benefits, so we can earn extra cash throughout the year. I have been trying to walk more to earn more cash and benefit my health.

We sit more than we think. We sleep around eight hours a day, sit while commuting to and from work and then sit for another eight to nine hours working. Not only can this increase body weight, but also it takes a serious toll on our joints. You can develop hip, knee and neck pain from the way you sit. The static pressure on tissues for long periods puts weight on your lower back, stressing the joints and muscles. Similarly, it can cause obesity. Sitting without contracting your muscles for long periods can slow the metabolism and cause weight gain, while also increasing the risk of many diseases associated with obesity, like diabetes, heart disease and more.

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How to increase your steps throughout the day:

Drink more water:
Not only is drinking more water good for your health, but you can increase your steps by the frequent walks to the fridge or water fountain, as well as the restroom.

Walk on your lunch break:
During my lunch break, I always go for a walk or run outside or on the treadmill. This is a great way to get a workout in, as well as increase steps.

Take the stairs:
Take the stairs at home, work or the mall.

Park far way:
Park at the other side of the parking lot to increase steps

Create a walk at work:
During the warmer months, many people at work create a group to walk for 20-30 minutes in the middle of the day. It is a great way to make more connections, while increasing steps.

Take a walking break:
Throughout the day, take 5-10 minutes to get up and walk. It can help increase brain flow and gives you a break during the busy workday.

Get a dog or cat:
Playing outside with your furry friend can help increase your steps

Take the long way:
Go to the farther bathroom or go the long way to your office

Use a stand up desk:
Stand up desks can help lower your risk of obesity, heart disease and more.

Set reminders on your phone:
You can set reminders for every 2 hours to make sure you walk for five minutes.

 

 

 

Easy Veggie Chips!

This recipe is very easy and you can use a variety of vegetables! I used beets, potatoes and sweet potatoes.

Veggie Chips

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5 potatoes or vegetable of choice
2 tbsp olive oil (or oil of choice)
1 tbsp salt
Seasoning of choice

Slice vegetables thin and place in a bowl and add oil, salt and seasoning of choice. I used garlic powder and pepper. Place in air fryer and cook for 20 minutes or until they are hard like chips. Make sure to shake the basket every 5-10 minutes. Take them out of air fryer and toss with salt and seasoning. 

Enjoy!

Air Fried Fries!

Hi Guys!

Air frying is my new favorite way to cook! here is a low fat fry recipe to cure your craving on fry-day.

Air Fried Fries

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5 Russet Potatoes
2 tbsp oil of choice
2 tsp of salt
2 tsp ME Moringa moringa and Province Herb Blend

Scrub potatoes and pat dry. Slice into strips and put in a bowl. Add the oil and salt and mix until the potatoes are evenly coated. Put in air frier for 40 minutes at 400 degrees. Shake occasionally to make sure they are evenly fried. Once the 40 minutes is up, sprinkle the moringa seasoning on the fries.