A lot of people freak out over juices, worrying about sugar and liquid carbs etc
Many of these same people will have higher carb containing foods like a pasta, rice, potatoes, etc or have toast and jam with their breakfast
Freshly pressed vegetable and/or fruit juices CAN be part of a healthy diet.
Growing up, juice used to 100% fruit juice and a serving was 1/2 cup or 4 oz. Today, people often drink more juice than they 'need' and the liquid calories add up
Carrot juice offers a lot of concentrated carotenoids which is why I have it regularly and you don't need much to get the benefits.
If you're worried about 'fast absorbing carbs', consume it wilh a meal and get on with your day, you've got a lot of living to do and bigger things to worry about
If I'm not consuming my carrot juice with a meal (that has fat), I add about 1 Tbsp of olive oil and give it a stir.
Consuming carotene-rich foods with a source of fat GREATLY enhances the absorption of said carotene....got it?
#carrot #carrotjuice #carotene #carotenoids #nutritioncoach #nutritionfacts #nutritionmyths #health #healthspan #skinhealth #anticancer #antioxidant #vegetables #veggies #eattherainbow #agewell #healthyliving #juicing
𝗔𝘀𝘁𝗮𝘅𝗮𝗻𝘁𝗵𝗶𝗻 is a carotenoid pigment that occurs in trout, microalgae, salmon, lobster, and shrimp.
It’s most abundantly found in Pacific salmon and is what gives the fish its pinkish color.
A serving of Sockeye salmon has about 4 mg of astaxanthin
An antioxidant, astaxanthin is said to have many health benefits.
It’s been linked to healthier skin, improved endurance, heart health, joint pain, is an all round potent antioxidant with anti-inflammatory properties.
High quality supplements get their astaxanthin from nature. The microalgae 𝙃𝙖𝙚𝙢𝙖𝙩𝙤𝙘𝙤𝙘𝙘𝙪𝙨 𝙥𝙡𝙪𝙫𝙞𝙖𝙡𝙞𝙨 is the best source of this potent carotenoid.
Astaxanthin has diverse functions in skin biology, there is mounting evidence that astaxanthin possesses various health benefits and important nutraceutical applications in the field of dermatology.
You can get astaxanthin by eating food sources like trout and salmon, weekly ideally if you want to reap its benefits.
Of course there is the supplement route as well with most providing 4-6 mg per dose which studies suggest is safe as there's no known upper intake at this time but like all carotenoids (lutein, zeaxanthin, beta carotene, lycopene etc) are easily stored in our cell membranes ergo, smaller frequent doses that in line with what you can get with food is likely all you need.
My favourite brand is 𝗕𝗶𝗼𝗮𝘀𝘁𝗶𝗻 by @nutrexhawaii (no affiliation)
Check out below for more
PMID: 16431409
PMID: 33549728
PMID 36363994
Or for great evidence-based info, check out www.examine.com for honest and accurate information. Examine has no ads or industry ties, they just look at the evidence
You can sign up using my affiliate link, link in bio
#astaxanthin #supplements #skinhealth #agewell #healthyaging #brainhealth #antioxidant #antiinflammatory #health #nut
Exercise and physical activity
Creatine supplements allow your body to make more energy, helping athletes have better endurance for long and intensive training periods. For non-athletic people, creatine can also help boost the body’s creatine pool and enhance simple physical performance (PMID 24688272)
Creatine will benefit everyone from those exercising for better overall and long-term health to elite athletes - what's not to love?
Creatine for gut health?
As a supplement for gut health, how does creatine benefit?
Given that dysregulation of the gut barrier (the defense between the intestinal contents and the blood stream) is a hallmark of inflammatory bowel disease, it is plausible that creatine supplementation may reduce intestinal disease severity.
A case study in the American College of Gastroenterology Case Reports Journal found just that (5). A 33-year-old male was seen for evaluation of a 2-year history of hematochezia and anal pain thought secondary to non-healing anal fissures.
Turns out creatine plays an important role in the energy metabolism of intestinal epithelial cells and therefore tissues of the digestive tract.
It is needed to maintain gut barrier function (when the digestive tract keeps the ‘bad’ stuff out and lets the good stuff in), support normal digestion and enzyme secretions and gut homeostasis or the ability to self-regulate/balance itself (PMID 28137860).
His symptoms were managed, he stopped the creatine and symptoms returned, When he started taking his creatine again, his fissures and symptoms improved
Cognitive performance
In one study, the researchers found that creatine can boost mental performance. After taking a creatine supplement of about 5 g every day within six weeks, over 45 participants scored better on working memory and intelligence tests, particularly in tasks taken under time pressure (like increasing brain power), than placebo participants (PMID 14561278)
Depression
In one study made in S
Barefoot hiking.
Slouching is good for your back.
Posture is a bad word?
Imagine better health starting with your feet?
Greg Stern, physiotherapist from @groundupphysio breaks it all down for us....prepare to be surprised as you Unlearn and Rethink
Check out the latest episode of the Pursuit of Health podcast
https://www.buzzsprout.com/864106/13555710
#feet #foothealth #physiotherapist #posture #hiking #barefoothiking #gobarefoot #naturalfootwear #health #pursuitofhealth
There are several factors including the intake of certain nutrients that influence how your vitamin D blood level responds to a given dose of vitamin D or from what you make from the sun.
It is because of these different factors between individuals that there is such a wide range of responses - two people can have the same starting level of vitamin D, be the same weight with the same percentage of body fat, and take the same dose and but get different responses.
That needs to be understood and we need to stop thinking there's one dose for all, as in 1000 IU (25 mcg) per day for everyone - Lord give me strength.
In a nutshell, several nutrients have been found to have an important influence on how a person responds to a give dose.
Essentially, if you're not getting enough of these nutrients, it takes a lot more vitamin D to hit a targeted level than it would if your intake of those nutrients were optimal.
Nutrients to consider (re: the quality of your diet, or consumption of things that will impact your nutrient status) are:
- Magnesium
- Boron
- Zinc
- Vitamin K2
- Calcium
- Vitamins B6 and B12
- Vitamin C
If you have been consistently taking the same supplemental dose of vitamin D and experience a lower than expected vitamin D level, it’s possible that a change in diet, behavior, health, or the environment over the prior few months could have reduced your levels.
Or, if you are having difficulty increasing your levels, try increasing your dose, taking it with your largest meal, and optimizing vitamin D co-factors to improve your levels.
Testing and re-testing after making your adjustments is the only way to tell if what you are doing is helping you to achieve your target level of vitamin D.
#supplements
#nutritioncoach
#vitamind
#nutrients
#nutritiontips
#nutritionfacts
#magnesium
#healthspan
#eatrealfood
#nutrientdensity
Nutrition plays a role in brain and mental health by providing the very nutrients the brain needs to repair and maintain itself.
It provides omega-3 fats needed for the optimal structure of neurons.
It provides fuel in the form of glucose.
Food is a source of amino acid-rich proteins which are used to make neurotransmitters.
The body makes a handful of its own antioxidants (catalase, superoxide dismutase, glutathione peroxidase) using minerals such as zinc, iron, manganese, copper, and selenium, nutrients that are found in food. Food also provides heaps of plant-based antioxidants to reduce inflammation and brain cell damage.
And food is the source of co-factors - vitamins and minerals - which are needed for optimal brain function and mood support...one of the best set of vitamins to support the brain are B vitamins (8 in total)...one of my favorite brands for a quality B complex is by @purelabvitamins ....time released and provides B1 as benfotiamine and methylcobalamin and methyl-tetrahydrofolate
#brainhealthmatters
#healthspan
#nutritioncoach
#vitamins
#supplements
#mentalhealthmatters
#nutritionfacts
#dietitian
#nutritionist
Testing my rate of aging with TruAge PACE epigenetic test with @trudiagnosticofficial.
Using decades of epigenetic research and the accepted DunedinPACE algorithm, we can calculate my current speed of aging.
Using a driving analogy, driving down the road of life towards my final destination we can see how quickly I'm approaching. Pace of aging is like the speedometer...
This test uses 1 calendar year as the reference...if my test result is less than one..eg 0.7...I'm aging at a rate of 7 months for every year...
Time to see if my health promoting efforts are paying off. That's some blood spot eh?
#longevity
#healthspan
#exercise
#nad
#antiaging
#nutritioncoach
I am sooooo excited for the follow-up to my webinar on nutrition, brain, and mental health.
PART 2 is "Your Questions Answered + Practical Culinary Strategies".
We asked webinar registrants to submit questions that they'd like to see answered where brain health and nutrition is concerned and the response was stellar - over 200 questions were submitted from the over 1500 folks who signed up to watch
Amazing!
Clearly there's a huge interest on this topic and with good reason; good nutrition is the foundation for a healthy brain and brain function.
Not only will I be answering your questions, the awesome RDs at Spark Nutrition Communication have your back when it comes to knowiledge application - in other words, how to apply this to real life for yourself, clients, patients, family and more by using demos to share meal ideas!
Registration is up and rolling!
Use the link below to register today for this fun and informative event. @sparkrds
https://us02web.zoom.us/webinar/register/2016838211788/WN_z682GwqwRAKWLMsMNJRKtQ#/registration
#sparkbrainhealth #mentalhealth #nutritionalpsychiatry #cognition #brainhealth #supplements #vitamins #minerals #dietitiansofinstagram #registereddietitiannutritionist #eatrealfood #omega3s #fiber #microbiota #guthealth #prebiotic #fermentedfoods #vitamind #gutbrain #probiotic #brainfood #foodismedicine
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