Posts

Fitness Food and Nutrition

5 min read

Three Gym Myths, Debunked

Let’s face it, the gym is an intimidating place. Take it from somebody who used to work in them. No matter which gym you attend, you will most likely find the same types of people: the quiet crowd, the chatty crowd, the cardio junkies, and the weight-lifting “grunters” (as I like to call them). The gym was especially intimating for me at first, a female hardly an inch over 5 feet tall. As I stared at myself in the mirror lifting 15-pound dumbbells next to the body builder, it became apparent how much work I had ahead of me. At some point, most gym attendees will ask themselves, “Is there anything I can supplement my diet with to enhance my results?” We spend hours in the gym, but progress certainly doesn’t come quickly. You glance at the guy next to you chugging a protein shake and start to wonder if you should do the same. Don’t worry, we have your answers with “Three Gym Myths, Debunked”.

  • Myth #1 – More protein means more muscle

The simple answer: No, you don’t need to consume high amounts of protein to see results and build muscle. Yes, you do need protein to build muscle, but you won’t necessarily benefit from additional protein intake. Unless you are a vegetarian or vegan, most athletes get plenty of protein from what they eat on an average day. There is controversy surrounding whether or not endurance and strength athletes need more protein than the average person, but even if they did, they typically don’t have trouble meeting those needs with their diet. As energy needs increase, protein intake increases as well and the need for supplementation isn’t necessary to meet recommended intakes (1).

  • Myth #2 – Pre-workout supplements will enhance your results

Recently gaining in popularity, pre-workout supplements come in a powder or pre-mixed drink form. A pre-workout supplement can claim to give you that, “added edge” in the gym. Key ingredients are meant to, “increase muscular endurance” and offer “explosive energy,” but is an extra boost of energy really beneficial? For the price and risk involved, probably not. Pre-workout is an expensive way to simply feel more powerful, but a better option may be a cup of coffee. Feeling more energized doesn’t equate to a more hard-earned strength or muscle. In addition, stimulating supplements may be dangerous, especially when your heart is already pumping.

  • Myth #3 – Cutting carbs will help you lose weight

Carbohydrates are the main source of fuel in the body. Without carbs, we would die. In fact, the Acceptable Macronutrient Distribution Range for carbohydrates is 45 to 65 percent of our total daily caloric intake (2). In other words, about half of your intake can come in the form of carbs. Mind you, this should consist of fresh fruits and vegetables, but also whole grains. Don’t fear carbohydrates, they supply your muscles with vital glycogen to power you through your workout. Without glycogen, you become fatigued and unable to properly source your muscles with the fuel they need. If you know anybody on a low carb diet, they may complain of feeling tired and unable to get through a workout. That is why you should include a healthy amount of carbohydrates in your diet, especially after a good resistance exercise to re-fuel those depleted glycogen stores.

There is no magic pill or extreme diet that will help you healthily lose weight or gain muscle. Instead, focus on small modifications one day at a time and consistent, challenging exercise. Physical activity is a great way to burn excess calories, build muscle, and relieve stress. Don’t skip out!

 

Sources:

  1. Jeukendrup AE, Gleeson M. Sport Nutrition, An Introduction to Energy Production and Performance. Human Kinetics Publishers; 2009.
  2. Dietary Guidelines for Americans 2005. Office of Disease Prevention and Health Promotion. https://health.gov/dietaryguidelines/dga2005/document/html/chapter7.htm. Updated July 9, 2008. Accessed November 9, 2017.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Health and Diet Mental Health

5 min read

Don’t Let the Holidays Get You Down

Don’t Let the Holidays Get You Down

It’s okay, I’ll say what you are thinking, “The holidays aren’t always smooth sailing.” It’s a time of cheer and laughter…until the beloved in-laws show up early or the pie doesn’t bake all the way through. Surviving the holidays takes planning, stamina, and financial sacrifice. During this busy time of year, we could all use a little extra love. Here are our “Top 3 Tricks to Reduce Stress During the Holidays:”

#1 Don’t Set Expectations

Be realistic about what you expect from yourself and others. A study from the University College of London indicates that setting low expectations may be the key to happiness. Neuroscientist Robb Rutledge stated, “Happiness depends not on how well things are going but whether things are going better or worse than expected.” (1) Don’t get caught up in perfection. If your plans don’t go the way you thought they would, take a deep breath and focus on the truly important things, like family. Be open to the idea that anything can happen and when something goes well, celebrate the win.

#2 Watch your Sugar Intake

Studies have shown that high sugar intake can affect individuals who are at risk for depression and anxiety. (2) Blood sugar highs and lows can negatively impact mood, learning, and memory. In addition, sugar also increases inflammation. Keeping a clear mind can help you feel your best during times of stress. When you are surrounded by holiday treats it is especially difficult to avoid sweet foods. You can set yourself up for success by starting your day with a high protein breakfast and include satiating fats in your meals. Try an egg on whole wheat toast, paired with an avocado. You can also support your body with a Chromium Picolinate supplement. Chromium is an essential mineral that aids glucose and carbohydrate metabolism. Chromium absorption in the body can be reduced by up to 35% for individuals with diets high in refined sugar. (3)

#3 Don’t Sacrifice Sleep

Sleep is the time that your body can recover from day-to-day activities. A University of Pennsylvania study found that when limited to 4 ½ hours of sleep, subjects felt more stressed, angry, sad, and exhausted. (4) Mood and sleep have a two-way relationship: sleep can affect mood and mood can affect sleep. When you feel anxious and stressed the quality of your sleep can change. Focus on creating a sleep schedule and stick to it. When your bed time gets close, prepare your body by finding ways to relax. Take a warm bath, turn down the lights, or slip into your pajamas a little early. Consider turning off electronics: the American Sleep Association warns that light coming from electronic devices disrupts circadian rhythm and melatonin production. (5)
Above all, the holidays are a time to gather with friends and family. Focus on the positives and don’t let the small things get in the way of celebrating. Have fun, let loose, and be merry!

Sources:

1) Sherman, J. The Secret to Happiness and Compassion: Low Expectations. Psychology Today. Published August 27, 2017. Accessed October 31, 2017.
2) Sack, D. 4 Ways Sugar Could Be Harming Your Mental Health. Psychology Today. Published September 2, 2017. Accessed October 31, 2017.
3) Chromium Picolinate. Vitamin Packs. Accessed October 31, 2017.
4) Sleep and Mood. Harvard Medical School: Division of Sleep Medicine. Reviewed December 15, 2008. Accessed October 31, 2017.
5) Sleep and Electronics. American Sleep Association. Published October 2, 2016. Accessed October 31, 2017.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Why A Multi Matters

Energy Vitamin 101

5 min read

Why A Multi Matters

Why a Multivitamin Still Matters Even with a balanced diet, many adults still fall short on essential nutrients. This is why a multivitamin still matters for supporting everyday health. Factors like aging, medication use, and dietary

Read more
Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Fitness Physical Activity

5 min read

Can You Burn Off Fat By Freezing Up?

Can You Burn Off Fat By Freezing Up?

Frost bites. But it also burns fat.  

This year in 2017, researchers from the University of Alaska-Fairbanks and the Center for Space Medicine and Extreme Environments followed eight competitors participating in the Yukon Arctic Ultra, “the longest and coldest ultraendurance event in the world.”

Of the four participants who were able to complete at least 300 miles of the 430-mile race, it was determined that on average they had lost three pounds overall and one pound of body fat. These competitors also saw a significant increase in irisin, the “exercise hormone,” that was not observed in studies done on irisin levels in other strength training exercise studies . (1)

This is an impressive result, but it also describes a very extreme situation that the large majority of us would not come across on a day-to-day basis. Despite this, these researchers’ studies illustrate an interesting relationship between weight loss and cold exposure that’s worth… defrosting, shall we say?

Breaking the Ice on CIT

In the cold, the body produces heat through “cold-induced thermogenesis (CIT),” which mostly describes two processes. One process, shivering, comprises the aptly-named “shivering thermogenesis” and can burn up to 100 calories every 15 minutes… that is, if you are constantly that cold and consistently shivering the whole time. (2) So, while it may seem appealing at first to replace your exercise routine with one hour of constant shivering, bear in mind that it will likely be a very unpleasant experience compared to a workout of only side planks and burpees. Only. 

With that said, the action of shivering itself isn’t what researchers are looking for when it comes to fat burn; it’s the fat that acts once we start to shudder.

But First: There’s More than One Kind of Fat. Can I get a WAT, WAT?

There are many flavors of fatty tissue, but for this article we’re going to focus on white adipose tissue (WAT) and brown adipose tissue (BAT). These two types of adipose tissue compose of the fat “organ.” After all, your body fat can be viewed as one large, ever-changing endocrine organ that travels throughout your whole body and deals with appetite control, inflammation, and insulin levels, to name a few.

Humans mostly have white adipose tissue, which have larger adipose cells supplying fatty acids to other types of cells. White adipose tissue also insulates the body, buffers for “lipid energy balance,” and serves as a cuddly, cushion-y organ protector. Brown adipose tissue, its smaller, well-vascularized cousin, is not as common as white adipose tissue, but it is packed with energy-churning mitochondria and has more blood vessels traveling through it. (2)

Nice Things Come in Brown Adipose Heat Packages

Aside from being less ubiquitous, brown adipose tissue also doesn’t collect around the abdomen like white adipose tissue, which often puts one at risk to various conditions such as diabetes and cardiovascular disease. In fact, brown adipose tissue in fact appears to protect against diabetes, with leaner people having higher proportions of brown adipose tissue. And when it comes to burning calories in the cold, scientists have been looking to brown adipose tissue for it uncanny ability to cannibalize other fat cells.

Brown adipose tissue can perform the other process of “cold-induced thermogenesis: “nonshivering thermogenesis.” This means that brown adipose tissue can generate heat without causing us to shiver (although if we’re cold, we’re probably already shivering to begin with.) (3) In order to perform nonshivering thermogenesis, brown adipose tissue takes none other than more adipose to use as energy, resulting in a net loss of body fat, albeit a relatively small amount.

In young to middle-aged humans, the energy expenditure spent on nonshivering thermogenesis ranges from a few percent to 30%, and it has been demonstrated that brown adipose tissue’s impact doesn’t change with changes in diet. (5) This makes brown adipose tissue an ideal weapon against obesity that researchers have been tackling in the fight against obesity and other metabolic diseases.

WA(i)T, There’s More!

It has been recently discovered that brown adipose tissue may not be the only fat tissue with  thermoregulating capabilities. White adipose cells, too, might be able to access the magical pathway of cold-induced calorie burning powers by “browning” into a brown adipose cell, a process encouraged by the hormone irisin. Released through exercise and shivering, irisin has also been shown to inhibit fatty tissue formation. (6)

Furthermore, recent studies show white adipose human cells and beige cells, or white adipose cells with some brown adipose cells mixed in, can directly respond to cold with the protein that activates brown adipose tissue’s heat generating capabilities. (7) Although this hasn’t been tested in a clinical setting, this observation could also prove useful in finding new ways to activate cold-induced fat burn, especially in nonshivering thermogenesis. 

Ice-Capping It Off

It must be reiterated that shivering or standing in the cold for long periods of time, heaven forbid a 430-mile Arctic trek, would not be the most efficient nor enjoyable alternative to proper diet and exercise. Yet, there’s got to be some use for cold-exposure when it comes to burning off fat and calories, even if it’s just one extra marshmallow in your hot chocolate. In his paper on cold exposure and energy expenditure, for instance, W.D. Lichtenbelt suggests adding cold exposure training to our regime in addition to physical activity and nutrition (5). And with winter fast approaching, there is no better time to do so. Step away from that fireplace for a few moments and put on your winter coat– instead of burning wood, you’ll be burning calories outside!

Source(s)

  1. Coker, et al. “Metabolic Responses to the Yukon Arctic Ultra: Longest and Coldest in the World.” Medicine and science in sports and exercise 49.2 (2017): 357–362. PMC. Web. 26 Oct. 2017.
  2. Lee P, Linderman JD, Smith S, et al. Irisin and FGF21 are cold-induced endocrine activators of brown fat functions in humans. Cell Metabolism. 2014.
  3. Coelho, Marisa, Teresa Oliveira, and Ruben Fernandes. “Biochemistry of Adipose Tissue: An Endocrine Organ.” Archives of Medical Science : AMS 9.2 (2013): 191–200. PMC. Web. 26 Oct. 2017.
  4. Townsend, Kristy L., and Yu-Hua Tseng. “Brown Fat Fuel Utilization and Thermogenesis.” Trends in endocrinology and metabolism: TEM 25.4 (2014): 168–177. PMC. Web. 27 Oct. 2017.
  5. Lichtenbelt, et al. “Cold Exposure – an Approach to Increasing Energy Expenditure in Humans.” Trends in Endocrinology &Amp; Metabolism, vol. 25, no. 4, 2014, pp. 165–167.
  6. Zhang, et al. (2016). Irisin exerts dual effects on browning and adipogenesis of human white adipocytes. American Journal of Physiology – Endocrinology And Metabolism, 311(2), pp.E530-E541.
  7. Ye, et al. (2013). Fat cells directly sense temperature to activate thermogenesis. Proceedings of the National Academy of Sciences, 110(30), pp.12480-12485.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Mental Health Nervous System

5 min read

Top 4 Herbs to Help With Stress

Ugh. Stress. You know the feeling: you spill your coveted cup of coffee just as you get to work, your sales pitch doesn’t go the way you planned, and the traffic home couldn’t be worse. We all experience stress from time to time, it’s a not-so-fun part of life. Or maybe it’s more than that, you recently lost a loved one or got laid off. Stress comes in many forms and can express itself in different ways. Often times we experience fatigue, moodiness, anxiety, or even find it hard to digest food properly. Stress can wreak physical havoc on our bodies. Stress tightens the muscles, increases heart rate, releases hormones that raise blood pressure, and contributes to inflammation. While we can’t control external factors that contribute to stress, we can do our best to help our body fight back. Here are the top 4 herbs to help you out:

Rhodiola – Rhodiola has been shown to improve mood and reduce anxiety. In addition, Rhodiola improves mental function and reduces fatigue. It has even been shown to increase endurance during exercise, something that sets the herb apart from commonly used anti-anxiety medications that often have sedative side effects.

Ashwagandha – This herb, which is part of the pepper family, stimulates the immune system to work against stress to promote both physical and psychological well-being. Another reason to choose Ashwagandha over a pharmaceutical mood booster; no well-known side effects.

Ginseng – Because Asian Ginseng is an adaptogenic herb, it may aid the body in regulating stress hormones. It is also believed to benefit the immune system, which stress can deplete. Another benefit of Ginseng is that it boosts the libido, naturally providing more energy and well-being.

Turmeric – Aside from tasting great, turmeric has been shown to improve depression. Packing a double punch; it also a relieves indigestion, beneficial for those who have stress-related stomach problems.

In addition to these great herbal remedies, there are numerous other ways to combat stress. First and foremost, exercise is a great way to release “feel good” endorphins. Aim for about 30 minutes of exercise a day, even getting outside and walking around the block can do wonders to clear the mind. Another great way to reduce stress is deep breathing exercises: Inhale deeply for 8 seconds, exhale for 8 seconds, and repeat for 5 minutes. Try playing some relaxing music and envision yourself somewhere you enjoy being. Don’t let stress take a toll on your body, be proactive and treat yourself to some “you” time. You deserve it!

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Find out what supplements are right for you

Take the assessment

Cognitive Care Support Fitness

5 min read

5 Benefits of Eating Fish

5 Benefits of Eating Fish

How much fish have you reeled into your diet lately?

The fish in the sea everyone’s been telling you about is no cliché—metaphorically and literally, there are in fact plenty of fish to go around the world. But out of all fishy specimen both edible and delectable, how much are we eating– or even supposed to eat?

Well, as it turns out, the American Heart Association recommends two 3.5-ounce servings of fish a week, (1) while the ODPHP (Office of Disease Prevention and Health Promotion) recommends two 4-ounce servings—that’s a total of 23-26 pounds of fish a year! And how do we measure up to that?

Not too well, actually. A 2015 survey conducted by the NOAA (National Oceanic and Atmospheric Association) shows that Americans are only eating an average of 15.5 pounds of fish annually, which amounts to about one 5-ounce serving a week, or about half the recommended consumption. (3) This means that many of us are missing out on the vast array of health benefits of eating fish, especially when there’s so much more to fish than just another source of daily protein. And just to prove it, we’ve compiled five more reasons why you should add that second helping of salmon to your plate:

  1. Omega-3s for a Healthy Heart

You’ve probably heard that fish is high in Omega-3s… and that Omegas-3s help lower the risk of cardiovascular disease.  but what is it exactly that Omega-3s do to keep your heart happy? According to the American Heart Association, the Omega-3 fatty acids DHA and EPA found in fish may decrease risk of irregular heartbeats (arrhythmia) and lower triglyceride levels and blood pressure. These fatty acids may also slow down the growth rate of the plaque build-up in your arteries that occur in atherosclerosis. (1)

  1. A Better Brain

In addition to helping out your heart, the high amounts of omega-3 fatty acids in fish are also instrumental in maintaining a healthy human brain. DHA is a vital component of the human brain, while increased intake of DHA and EPA both help with cognitive decline. (4) Fish oil has also been linked to easing symptoms of ADHD, (5) while an increased consumption of fish may be associated with improved cognitive performance. (6)

  1. Relief for Arthritis

Recent studies have shown that omega-3 fatty acids may play yet another role in relieving symptoms of rheumatoid arthritis. A 2017 double-blind trial observed that consuming omega-3 fatty acids have a significant effect on reducing the number of painful joints in rheumatoid arthritis sufferers as well as pain severity, overall reducing the degree of inflammation caused by rheumatoid arthritis. (7)

  1. Improve Cholesterol Levels

With all that said, omega-3 is not the only thing you can gain from eating fish. Fish is also an excellent source of dietary cholesterol, which your body needs to produce important hormones such as aldosterone and cortisol, which help maintain blood pressure, stress, and energy consumption.

  1. Metabolism, Metabolism, Metabolism

Finally, fish provides countless minerals and vitamins essential to body functions, including zinc, iron, selenium, vitamins B12 and D, and especially iodine. (2) Iodine is used by the thyroid to make thyroid hormones, which affect every cell in the body and are central to our metabolism, from blood pressure and bone growth to body temperature and resting metabolic rate. This in turn may help with obesity and maintaining a healthy level of body fat.

All in all, the wealth of nutrients found in fish makes it a worthy addition to our diet, but don’t go overboard! If you stick to the recommended intake of fish (3.5 to 4 ounces twice a week), you can make the most of all that fish can offer for you.  Head to the seafood section in your supermarket, and grab that extra pack of salmon, trout, or tilapia today!

Source(s)

(1) American Heart Association. (2017). Fish and Omega-3 Fatty Acids. [online] Available at: http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.WdVvfGhSyUk.

(2) Office of Disease Prevention and Health Promotion. (2017). 2015-2020 Dietary Guidelines. [online] Available at: https://health.gov/dietaryguidelines/2015/guidelines/.

(3) NOAA Office of Science and Technology. (2017). Fisheries of the United States, 2015. [online] Available at: http://www.st.nmfs.noaa.gov/Assets/commercial/fus/fus15/documents/FUS2015.pdf.

(4) Bradbury, J. (2011). Docosahexaenoic Acid (DHA): An Ancient Nutrient for the Modern Human Brain. Nutrients, [online] 3(12), pp.529-554.

(5) Bloch, M. and Qawasmi, A. (2011). Omega-3 Fatty Acid Supplementation for the Treatment of Children With Attention-Deficit/Hyperactivity Disorder Symptomatology: Systematic Review and Meta-Analysis. Journal of the American Academy of Child & Adolescent Psychiatry, 50(10), pp.991-1000.

(6)de Groot RHM, Ouwehand C, Jolles J. Eating the right amount of fish: Inverted U-shape association between fish consumption and cognitive performance and academic achievement in Dutch adolescents. Prostaglandins Leukot Essent Fat Acids. 2012;86:113–7.

(7) Veselinovic, M., Vasiljevic, D., Vucic, V., Arsic, A., Petrovic, S., Tomic-Lucic, A., Savic, M., Zivanovic, S., Stojic, V. and Jakovljevic, V. (2017). Clinical Benefits of n-3 PUFA and ɤ-Linolenic Acid in Patients with Rheumatoid Arthritis. Nutrients, [online] 9(4), p.325. Available at: http://www.mdpi.com/2072-6643/9/4/325/htm.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Why A Multi Matters

Energy Vitamin 101

5 min read

Why A Multi Matters

Why a Multivitamin Still Matters Even with a balanced diet, many adults still fall short on essential nutrients. This is why a multivitamin still matters for supporting everyday health. Factors like aging, medication use, and dietary

Read more
Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Food and Nutrition Nervous System

5 min read

The Five Parts of Pumpkin Spice, Demystified

The Five Parts of Pumpkin Spice, Demystified

It’s a latte more than seasonal spice.

Okay, be honest. How many pumpkin spice lattes have you had so far this season? (It’s alright if you said every day. We understand.)

Next time before you sip that PSL, however, ask yourself: What’s in this pumpkin spice stuff, anyway?

As it turns out, pumpkin spice is usually a blend of allspice, cloves, cinnamon, ginger, and nutmeg, spices that are not only soothingly aromatic but have a history of serving as medicinal plants in traditional medicines.

For this reason, these spices have been deeply researched for their health benefits and nutritional value, demonstrating a wide range of uses from pain relief to metabolic function to bacteria-killing capabilities. So, let’s break down fall’s iconic spice mix into its five components and find out what each one can do:

(A quick disclaimer: A little spice is nice, but too much of it can be harmful–and in overdose, toxic–to your body. Make sure to stay within the daily recommended dosage when using these spices.)

  1. Allspice

Allspice has significant amounts of eugenol, which is commonly used for tooth pain and muscle pain relief and is also found in cloves and cinnamon (but we’ll get to those later). (1) In addition to eugenol, allspice contains triterpene acids, which have recently demonstrated their own potential for health benefits. A study published in July 2017 reports that such triterpene acids extracted from allspice and cloves may show promise as a treatment for metabolic diseases such as obesity and Type II diabetes (2).

  1. Cloves

Another traditional treatment for toothache, cloves contain the same eugenol found in allspice, but clove oil has also demonstrated antimicrobial properties against many strains of bacteria, especially those that can cause food poisoning (3). This confirms many years of clove’s use as a minor food preservative. Moreover, cloves are high in manganese, which are important to bone health, brain function, and the body’s ability to process toxic free radicals through antioxidants.

  1. Cinnamon

A sweetly-scented bundle of dietary fiber and nutrients, cinnamon is rich with iron, vitamin K, and calcium, and a decent amount of vitamins E and B6, magnesium, and zinc (5). The high concentrations of cinnamaldehyde in cinnamon can potentially maintain blood glucose levels, making it a possible supplementary treatment for diabetes (6). Along with ginger, cinnamon flavored candies are also used to promote salivation, which is important for maintaining oral and dental health and relieving dry mouth (7).

  1. Ginger

As a moderate source of magnesium, manganese, and vitamin B6 ginger is extremely helpful in combating digestion issues, gastric ulcers from anti-inflammatory drugs, and nausea (5). Recently, ginger was the center of a 2016 randomized, double-blind, placebo-controlled clinical trial on eighty obese women, which showed that consuming a small dose of ginger powder (2g) appeared to have a slightly beneficial effect on BMI and fat mass (8).

  1. Nutmeg

Last but not least, just a little bit (emphasis on a little bit) of nutmeg can go a long way. Nutmeg contains a compound known as macelignan, which has been shown in studies to have anti-inflammatory and anti-bacterial properties. Furthermore, the macelignan in nutmeg may be helpful for maintaining cognitive function and neural pathways along with myristicin, which is also found in nutmeg (9). Nutmeg displays antibacterial activity which makes it helpful in warding off bad breath, and may even assist in liver and kidney function (10).

Whether you’re looking to manage your metabolism, keep your food safe, or trying to maintain a healthy brain, pumpkin spice has something for you. Make sure you consume the recommended amount of pumpkin spice, and pumpkin spice up your life!

Sources:

  1. Monteiro, O., Souza, A., Soledade, L., Queiroz, N., Souza, A., Mouchrek Filho, V. and Vasconcelos, A. (2011). Chemical evaluation and thermal analysis of the essential oil from the fruits of the vegetable species Pimenta dioica Lindl. Journal of Thermal Analysis and Calorimetry, 106(2), pp.595-600.
  2. Ladurner, Angela et al. (2017). “Allspice and Clove As Source of Triterpene Acids Activating the G Protein-Coupled Bile Acid Receptor TGR5.” Frontiers in Pharmacology 8: 468. PMC. Web. 13 Oct. 2017.
  3. Mostafa, A., et al. (2017). Antimicrobial activity of some plant extracts against bacterial strains causing food poisoning diseases. Saudi Journal of Biological Sciences
  4. Sultana S., Ripa F. A., Hamid K. (2010). Comparative antioxidant activity study of some commonly used spices in Bangladesh.  J. Biol. Sci. 13, 340–343. 10.3923/pjbs.2010.340.343 [PubMed]
  5. US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28. Version Current: September 2015, slightly revised May 2016.
  6. Zhu, Ruyuan et al. (2017). Cinnamaldehyde in diabetes: A review of pharmacology, pharmacokinetics and safety. Pharmacological Research, 122, pp.78-89.
  7. Haniadka, Raghavendra, et al. “A review of the gastroprotective effects of ginger (Zingiber officinale Roscoe).” Food & Function 6 (2013): 845-855.
  8. Ebrahimzadeh Attari, Vahideh, et al. “Changes of Serum Adipocytokines and Body Weight Following Zingiber Officinale Supplementation in Obese Women: A RCT.” European Journal of Nutrition, vol. 55, no. 6, Sept. 2016, pp. 2129-2136. EBSCOhost, doi:10.1007/s00394-015-1027-6.
  9. Paul, S., Hwang, J., Kim, H., Jeon, W., Chung, C. and Han, J. (2013). Multiple biological properties of macelignan and its pharmacological implications. Archives of Pharmacal Research, 36(3), pp.264-272.
  10. Ibrahim, Kadhim M., Rana K. Naem, and Amaal S. Abd-Sahib. “Antibacterial activity of nutmeg (Myristica fragrans) seed extracts against some pathogenic bacteria.” Journal of Al-Nahrain University16 (2013): 188-92.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Why A Multi Matters

Energy Vitamin 101

5 min read

Why A Multi Matters

Why a Multivitamin Still Matters Even with a balanced diet, many adults still fall short on essential nutrients. This is why a multivitamin still matters for supporting everyday health. Factors like aging, medication use, and dietary

Read more
Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Digestion Fitness

5 min read

3 Easy Changes You Can Make for Better Health Today!

Congratulations! You have completed the first step to becoming healthier! Deciding to make a change can be one of the hardest but most rewarding things you will do in your life. Taking small manageable steps is the best way to ensure success.  So double knot your Nike’s and grab your water bottle, as we reveal some helpful tips for becoming a healthier you.

Purge Your Pantry and Refrigerator

It’s no secret that if you don’t have something on hand, you are less likely to turn to it in times of weakness. So, toss out those sweet treats, processed packages, refined grains and fill your house with fruits, veggies, whole grains and clean meat. Canned beans, 100% whole wheat flour, plain yogurt, nuts and honey are great staples to have on hand.  Remember next time you go to the store, plan your meals in advance so you don’t rely on quick fix dinners, if it’s not healthy don’t buy it!

Carry Around a Water Bottle

Ever see that buff guy at the gym with a gallon of water by his side and you can’t help but roll your eyes. The thing is, he may be on to something, studies show that drinking water can have positive effects on weight loss. Drinking water throughout the day can increase the rate you burn calories when you are sitting or are at rest; as much as 24-30% per 60 minutes (1,2,3). Not only that, but drinking water has also been shown to reduce appetite in older adults (4). People who drink mostly water as their fluid of choice, tend to consume about 200 less calories then if they didn’t (5). Water also has amazing impact on your skin, energy, immunity and flushing out toxins. So, fill up your water bottle next time you hit the road.

Get Up and Move

As I am sure most of you know exercise holds a host of benefits. But did you know, it makes you feel happier, aids in weight loss, increases energy levels, improves memory, assists in relaxation and reduces your chances of developing a disease (6). Talk about a heavy hitter! Aim to get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.  Aerobic exercise looks like walking, running, dancing or biking. Lifting weights carry a multitude of benefits as well!  Shoot for strength training exercises two times a week (6). Some people work better with a buddy, if that’s you try reaching out to a friend, try a class or join a Facebook group. Simply moving throughout the day can also have a positive impact on your health. Fidgeting burns calories, improves blood flow and reduces the increased risk of death that sitting can cause (8).

These simple tips are a great start to getting fit! Don’t forget to clean up, drink up and move for better health everyday!

Works Cited:

  • Dennis, Elizabeth A. et al. “Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-Aged and Older Adults.” Obesity (Silver Spring, Md.)2 (2010): 300–307. PMC. Web. 12 Oct. 2017.
  • Michael Boschmann, Jochen Steiniger, Gabriele Franke, Andreas L. Birkenfeld, Friedrich C. Luft, Jens Jordan; Water Drinking Induces Thermogenesis through Osmosensitive Mechanisms, The Journal of Clinical Endocrinology & Metabolism, Volume 92, Issue 8, 1 August 2007, Pages 3334–3337, https://doi.org/10.1210/jc.2006-1438
  • Michael Boschmann, Jochen Steiniger, Uta Hille, Jens Tank, Frauke Adams, Arya M. Sharma, Susanne Klaus, Friedrich C. Luft, Jens Jordan; Water-Induced Thermogenesis, The Journal of Clinical Endocrinology & Metabolism, Volume 88, Issue 12, 1 December 2003, Pages 6015–6019, https://doi.org/10.1210/jc.2003-030780
  • Dennis, E. A., Dengo, A. L., Comber, D. L., Flack, K. D., Savla, J., Davy, K. P. and Davy, B. M. (2010), Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older Adults. Obesity, 18: 300–307. doi:10.1038/oby.2009.235
  • Daniels, Melissa C., and Barry M. Popkin. “The Impact of Water Intake on Energy Intake and Weight Status: A Systematic Review.” Nutrition reviews 68.9 (2010): 505–521. PMC. Web. 12 Oct. 2017.
  • Cooney GM, Dwan K, Greig CA, Lawlor DA, Rimer J, Waugh FR, McMurdo M, Mead GE. Exercise for depression. Cochrane Database of Systematic Reviews 2013, Issue 9. Art. No.: CD004366. DOI: 10.1002/14651858.CD004366.pub6.
  • Mayo Clinic. (2017). How much exercise do you really need?. [online] Available at: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916 [Accessed 13 Oct. 2017].
  • (2017). 3 Reasons Why Fidgeting Is Actually Good For You. [online] Available at: https://www.prevention.com/health/benefits-of-fidgeting [Accessed 13 Oct. 2017].
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Find out what supplements are right for you

Take the assessment

Fitness Health and Diet

5 min read

5 Lessons to take Away from Hawaii, the Big Island!

5 Healthy Lessons to take Away from Hawaii

The Big Island is truly a place unlike any other with its three active volcanos, green and black sand beaches and majestic waterfalls. Recently I visited Hawaii and was amazed by what I learned. Although I probably won’t move to Hawaii anytime soon, I did take a little bit of Hawaii back with me and here is a list of how both you and I can live healthier lives, Hawaiian style.

 1. Eat Locally…..and in your backyard.

Living on an island can be expensive! Especially imported food, according to expatistan.com where you can compare the cost of living in various parts of the world, a bag of potatoes cost about 42% more than in Seattle, eggs 43% more, 1 liter of whole fat milk cost about 78% more.  Although imported foods are on the spendy side, local pineapple, sea salt, star fruit, mangos, papayas, bananas, macadamia nuts, taro, sweet potatoes, coffee, coconuts, seaweed, pig and seafood are in abundance and are not overpriced. The tropical climate allows for people to grow many of these foods in their yards and many of the locals do. Growing our own food at home and eating locally more often is a great goal and worth the reward, your will save money on your grocery bill, even if it isn’t as much as in Hawaii.

    2. Slow Down

In the frantic world of the main land where ‘on time’ means 15 minutes early and there is a constant stress to do and achieve more, the Big Island takes a more polychronic, laid back approach. I learned quickly that 6:30 meant around 6:30 and as soon as possible meant 3 hours later. In the beginning of my trip there were so many things I wanted to do and I woke up rearing to go, but after about day three slowing down I was still able to get the things done I wanted to but without less stress. Sweating the small stuff and stressing over things that don’t matter in the grand scheme of things, is not healthy. Once  your slow down  your stress decreases and life becomes  much happier, capturing this feeling and applying it everyday life is a challenge, but worth it.

   3. Pay Homiage to Goddess Pele

Staying on an active volcano can be extremely nerve racking. If you ever have an opportunity to get up close and personal with lava, you will notice the soles of your shoes begin to heat up and you begin to feel like you are in a dry sauna, it’s hard to not be humbled while staring at the red oozing liquid.  Very little stands in-between you and utter annihilation, sometimes it’s good to be reminded that there are things out of your control. Natural disasters of giant proportions are one of them, nothing lasts forever and humans are not the top of the food chain. Volcanos are.

   4. Have Fun and Get Outside

Let’s face it, sitting inside on sunny day especially with so many amazing things to do rarely happens in Hawaii. Surfing, snorkeling, fishing, hiking, biking and the list goes on…. it’s easy to do these things in Hawaii, but making time for them at home can be more of a challenge. Being active and getting outside to do things like hike and bike is great for your health and a lesson we can all learn from the Hawaiian natives.

   5. Embrace Aloha

Hawaiians refer to aloha as a way of life, or “The Aloha Spirit”.  It is not simply a greeting of hello or goodbye, it means love, affection, mercy, peace and compassion. It is a way to live, a life of aloha is one where the heart is so full, it is overflowing with good intentions that you want to share with others.  We should all strive to speak every greeting as if it is Aloha, with love and good intentions, from one spirit to another.

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Healthy Aging Uncategorized

5 min read

Build a Supportive Foundation and Live Your Life to the Fullest

Strong foundation

Having a solid foundation is just as vital for building a stable, dynamic house, as it is for building a strong and vibrant body. We thrive on numerous vitamins, minerals, enzymes, macro-nutrients and other nutrients to sustain us so that we can live a long, healthy life. However, getting these nutrients can prove challenging.

Many of us work inside and do not receive enough vitamin D, or we reach for the tasty, calorie-dense, but nutrient-poor bag of Cheetos instead of real food. Even eating some real food like grains, legumes, and seeds, may be full of antinutrients which reduce the body’s ability to absorb vitamins and minerals.  Our environment constantly bombards us with toxins, that leech into our bloodstream through pollution, household products, personal care products and food as well as a plethora of other sources. These toxins also deplete our nutrients and can lead to inflammation.

For these reasons, Vitamin Packs has developed a personalized foundation for you…. because everybody is different, but we all require the same nutrients to flourish.  Our foundation formulas feature a multivitamin, calcium/ magnesium, Omega-3 fatty acid and turmeric to help your body function at an optimum level. Here is what you might get when you take our questionnaire!

Multivitamins

VP-Multivitamin –Our Vitamin Packs multi-vitamin is specially formulated to offer a balanced level of vitamins and minerals that provide you with antioxidant power, energy for body and mind, and superior ingredients for overall health. It is perfect for men and women of all ages (who are not Vegan/Vegetarian or who are pregnant, we have something specific for you). Unlike many other multivitamins that are full of low quality ingredients and fillers, our multi is free from dyes, GMO’s, butylated hydroxy anisole and other nasty chemicals. Our multi doesn’t just meet the bar when it comes to getting your daily value of nutrients, it goes above and beyond by adding organic spinach and lutein, lycopene, zeaxanthin, astaxanthin and resveratrol for an added antioxidant benefit.  Vitamin Packs uses folate that is methylated, which is easier to absorb for most people and includes therapeutic levels of vitamin D.

Foundational Multivitamin

Try our Foundational Multivitamin

Our multivitamin provides 19 essential vitamins and minerals plus antioxidant support to promote overall health and wellbeing.*

View Our Foundational Multivitamin

Prenatal- Eating for two? Our prenatal is perfect for those planning to be pregnant, are pregnant or who are breastfeeding. It is full of bioavailable vitamins and minerals. It has everything you and your baby need and more including a full spectrum of vitamins and minerals. This formula includes DHA, which supports healthy eye and brain development. It also contains lycopene and lutein which are potent antioxidants that may help with eye formation and skin health in babies.

Vegan Multivitamin-Our vegan multivitamin consists of an array of multiple vitamins and minerals, combined with green whole foods, vegetable powders and special herbs, formulated without animal derived ingredients making it suitable for vegans and vegetarians.

Omega-3’s

Omega-3 (Fish oil)- The benefits of essential Omega-3 fatty acids (especially DHA and EPA) are immense. They can reduce the risk of coronary heart disease, assist in baby development, normalize inflammation, support cognition, aid in weight management, promote healthy coagulation, memory, decreased risk of stroke, and more. Because Omega-3’s are essential (meaning necessary for your body to function properly), we have added it to our foundation packs.

Vegan DHA- Our Vegan DHA is made from algae in a controlled environment and is suitable for vegetarians and vegans. DHA if not utilized in the body and if deficient in EPA, can be converted to EPA. This means that even though there is not a vegetarian source of EPA your body can create it when needed with DHA, while still reaping the benefits of DHA.  These benefits may include but are not limited to the reduction of coronary heart disease, assisting in baby development, normalization of inflammation, improved cognition, reduced risk of stroke, memory, help with weight management and promotion of healthy coagulation.

Calcium and Magnesium

Calcium and Magnesium- Calcium and Magnesium are fierce competitors in the body, so maintaining the proper ratio is vital. Calcium is a mineral that is well-known for its role in bone health, but has many additional health benefits such as maintaining heart rhythm, reducing premenstrual syndrome, aiding in muscle contraction and blood clotting. Magnesium helps to maintain proper nerve function, bowel movements, blood pressure and blood glucose levels.

Turmeric

Turmeric- Turmeric is great for inflammation, it has an uncanny ability to seek out and neutralize the toxins in your body that lead to inflammation, while also reducing the inflammation that already exists.  We all have inflammation and keeping it at bay can help prevent diseases as well as aches and pains! This highly prized and coveted golden spice can be found in ancient Ayurvedic texts written 2500 years ago. It’s widely used in middle eastern cuisine and in supplement form it can be concentrated for therapeutic use, leading to a healthier you!

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Digestion Fitness

5 min read

3 Foods that Cause Inflammation

3 Foods that Cause Inflammation

Inflammation. The culprit for most disease states, is actually a good thing. Woah…Wait…What?! That’s right! Inflammation is a good thing. Now, I say this with a HUGE but, on the end of it. Inflammation is your body’s defense to stress and foreign invaders. It helps bring on a fever when you are sick and it sends a battle cry to all immune cells to ward off infection.

The problem is, when inflammation becomes chronic it not only impairs your ability to combat the common cold, it can lead to diseases like autoimmune disease, cancer, cardiovascular disease, diabetes and clinical depression (1). Inflammation can occur because of several factors, some include household items, mold, stress, smoking, alcohol and toxins found in drinking water, plastics, cosmetics and other everyday products. One of the biggest contributors is the food that you eat…below is a list of some of the sneakiest perpetrators that can lead to inflammation.

  • Dairy

That’s right…cheese, milk, cream, butter and yogurt are all inflammatory. Although civilizations have recorded eating dairy from 9,000-3,000 BC, our bodies struggle to break down and deal with the proteins and sugars that are present. For people who are lactose intolerant and who don’t produce the lactase enzyme, which is responsible for breaking down lactose, a sugar found in milk, digestive issues and ramped inflammation can strike. Even if lactose isn’t an issue for you, casein and whey protein can also cause inflammation. Added hormones and grain fed-cows, can also lead to inflammation. Vitamin C and beneficial bacteria (along with the bad) has been taken out of cow’s milk resulting in less help with the digestion process. If you drink pasteurized milk, adding in a probiotic supplement, digestive enzyme and some vitamin C may help.

Daily Probiotic

Try our Daily Probiotic

Our Daily Probiotic contains a live and active strain of bacteria that supports digestion, immune health, and mood.*

View Our Daily Probiotic
  • Sugar

You had to see this one coming. Everyone’s favorite sweet treat can contribute to disease. The more sugar you eat and the more times you eat it, the less capable your body is at producing insulin, which results in free radicals that stimulate your immune system, which leads to inflammation (2). Whew! That is quite a process. Most of this form of inflammation occurs in your blood vessels and arteries which pump straight to and from your heart, causing fibrin build up leading to high blood pressure, atherosclerosis, cholesterol and heart disease.  Cutting out added sugar and supplementing with systemic enzymes can all help combat this form of inflammation in your body.

  • Gluten

Yup I said it, the G word that everyone seems avoid like the plague. Gluten which is Latin for ‘glue’, is a protein found in bread, grains and processed foods that gives bread it’s elasticity and acts as a stabilizing agent in processed foods. It’s also closely related to the protein casein, found in dairy. Over the span of 50 years, our wheat has been hybridized to be more bug-resistant, drought- resistant and faster growing. This has resulted in new proteins than our parents bread had, and a larger likelihood of an immune response (3).  In gluten sensitive people these proteins and gluten, are not absorbed and can cause your immune system to attack the proteins, leading to inflammation and stress on your immune system. This process spurs zonulin (a protein) that causes leaky gut. Leaky gut allows toxins, microbes, undigested food particles and antibodies to enter your blood stream, which results in systemic inflammation. Trying to avoid gluten can help those with sensitivities or celiac as can taking a digestive enzyme to help your body break down gluten and pass through your system.

 

This list truly doesn’t stop at just 3 foods, Omega 6 fatty acids, MSG, processed foods, Aspartame, legumes, nightshades, high sulfur foods like eggs and garlic, other forms of grains, corn and more can also lead to inflammation. If you have a disease or condition you are struggling with, whether it be high blood pressure, allergies, autoimmune disease, high cholesterol or mild depression, limiting these foods or trying an elimination diet may be a great option for you to help reduce systemic inflammation in your body. Be proactive about your health and reduce sugar, gluten and dairy.

Sources:

(1)Hunter, P. (2012, November). The inflammation theory of disease: The growing realization that chronic inflammation is crucial in many diseases opens new avenues for treatment. Retrieved August 15, 2017, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3492709/

(2) Aeberli, I, Gerber, PA, Hochuli, M, Kohler, S, Haile, SR, Gouni-Berthold, I, Berthold, HK, Spinas, GA, & Berneis, K 2011, ‘Low to moderate sugar-sweetened beverage consumption impairs glucose and lipid metabolism and promotes inflammation in healthy young men: a randomized controlled trial’, The American Journal Of Clinical Nutrition, vol. 94, no. 2, pp. 479-485.

(3) Identification of new winter wheat – winter barley addition lines (6HS and 7H) using fluorescence in situ hybridization and the stability of the whole. Genome, 2010, 53:35-44, https://doi.org/10.1139/G09-085

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Find out what supplements are right for you

Take the assessment

Fitness

5 min read

Finding Your Fitness Community

The monotony of our daily schedules can get the best of us sometimes.  Exercise serves not only as an outlet, but an excellent self-care method to temporarily remove us from our stressors!  Moving our bodies not only distracts us from our compartmentalized lives, but also reaps several benefits both physically AND mentally.  While personalized workouts are both convenient and effective, they are missing they component of community, that group workouts offer.

Growing up, I watched my mother attend several group classes each week.  Pilates, Step, Kick Boxing and Core Training were some of her regulars, to name a few.  I never understood her love for these classes – until now.  After you take one class, the feeling of accomplishment and accountability leaves you craving more.  A built-in support system begins to form and soon enough, your fitness family is born.  More classes, more motivation, more structure, more support…even, dare I say it, more FUN!

Holding ourselves accountable while working out is a struggle we all face – but the communal support of pushing through is powerful.  Finishing repetitions on arm day can be difficult, however the thrill of completing the triceps, biceps and chest track at BodyPump is energizing.  An instructor once told me that most people complete 5x as many repetitions in one hour of BodyPump than self-guided lifting in the weight room! Friendships are formed in this social atmosphere, as the pairing of camaraderie and accomplishment is addicting.  Whether you wish to build a weekly schedule with just a couple of your favorite or several new classes, this exciting environment does wonders for your health.

This week, I challenge you to try one group workout.  Grab a friend or go solo! Simply showing up can make all the difference.  See below for different recommendations based on your personal fitness goals:

“I want high intensity, sweat and sore muscles.”

Boxing, Tabata, an Orange Theory Fitness class, CrossFit or Boot Camp!

“I want something to connect my body and mind.”

Pilates, Hot Yoga or Kick Boxing.

“I want long, lean muscles with gradual toning.”

Barre or BodyPump.

“I want a form of cardio that is enjoyable.”

Spinning, Aerobics or Zumba!

 

“Unity is strength…when there is teamwork and collaboration, wonderful things can be achieved.” Mattie J.T. Stepanek

 

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Fitness Mental Health

5 min read

Healthy Isn’t Easy

Even as someone in a health profession, I get a little tired of hearing “follow these simple steps to health”. One can get sick of hearing do this and do that, yet never feeling like any of it is doable. Let me tell you something…HEALTHY ISN’T EASY. So, don’t feel bad if you struggle making changes.

It has been said that anything that is worthwhile is never easy. Changes that are worth doing will always be the hardest and habits do not change overnight. It generally takes 4-8 times of doing something before you can commit it to memory. I feel that applies to all things in life. It can take a few times failing at something before you get the hang of it and become successful, but change is possible. I know that personally, I learn more from my mistakes and failures, than my successes could ever teach me.

The tastiest bits of advice that I offer up to all that will listen are as follows, (in non-top-10 form).

Find your why. Why do you want to change something? If the answer to that is anything or anyone other than for me, myself and I… maybe try rethinking your why.

Find your community. Be it a dietary change, fit goals, or a new health diagnosis… you are not the only one. You are not the first. You are not the last. There are other people out there struggling just like you are, and I bet just like you, they think it isn’t easy. Share on social media, chat with stranger in line at a store, look up groups online, and talk openly and honestly to friends and family.

Be honest with yourself. Make goals that are achievable. Write them down somewhere and believe in them. “I, <insert name here>, promise to try and take my vitamins every day this week, because I know they make me feel better.” If you fail but at least tried then it was a learning experience and was all worth it.

Praise the efforts made whether you win or fail. Check in with yourself, and your chosen community. At the end of the week or day, say okay I got 4 of 7 goals accomplished this week but it was an awesome start and that is way better than none.

 

And at the end of the day remember the most important thing…HEALTHY ISN’T EASY.

I believe in you…Do you?

If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

 

Related articles

Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Fitness Food and Nutrition

5 min read

Quality Not Quantity, the Key to Better Health

Quality Not Quantity, the Key to Better Health

A friend once stated to me, while we were on our evening walk in the crisp October air, that all she had to eat was a half a box of cheez-its and take a multi vitamin and still be healthy with the occasional exercise of bungee fitness.

There is a common belief in the health community that weight loss and overall health, requires calorie counting and restriction. Although this may be partially true, the sad and rather disappointing truth is that restricting calories, so that you can lose weight or to be healthy, is far more complicated than that. A 260 calorie snickers bar is not the same as eating 260 calorie apple with almond butter.  If you cut calories and still find yourself eating a diet full of salty French fries, glazed doughnuts or a Starbucks mocha Frappuccinos on a regular basis, your health suffers.

It’s no secret that fast and processed foods are bad for you, but a recent study from “Obesity Society,” shows that the impact of diet quality in mid-to-late-adulthood can drastically reduce or prevent accumulation of fat around your organs, midsection and liver. People who ate a low-calorie diet, but who still ate an unhealthy diet, increased their visceral fat.  This means that even those who reduced calories may look healthy on the outside but may still be suffering on the inside.

Your body is made up of visceral, brown and white fat. Visceral fat, the fat found around your midsection and organs, can lead to inflammation and it interferes with hormones, it can also lead to arthritis, belly fat, high blood pressure, high cholesterol, coronary heart disease, cancer, dementia, depression, diabetes, sexual dysfunction, sleep disorders and stroke. The biggest problem is that once you have this type of fat it’s the hardest to lose.

Gertraud Maskarinec, MD, PhD, Professor of Epidemiology at University of Hawaii Cancer Center who worked on the study said, “The message that diet quality, not just quantity, matters is important for everyone who wants to maintain both a healthy body weight and a healthy metabolism.”

If you want to reduce visceral fat the easiest way… is to not get it in the first place. However, if you have it, try engaging in high intensity interval training. Take a boot camp class, or practice sprints or participate in my personal favorite: Crossfit! Some foods to steer clear of include refined grains like white bread, pastries, high sugar foods, white rice and fried foods like chips and French fries. Alcohol is another culprit, it too can lead to visceral fat, so drink in moderation.  Fill your plate with slow burning grains like brown rice, quinoa, 100% whole wheat bread and mounds of colorful fruit and veggies. Don’t forget to choose lean meat like chicken and fish over red meat for your waist line!

Sources:

  1. Maskarinec, G., Lim, U., Jacobs, S., Monroe, K., Ernst, T., Buchthal, S., Shepherd, J., Wilkens, L., Le Marchand, L. and Boushey, C. (2017). Diet Quality in Midadulthood Predicts Visceral Adiposity and Liver Fatness in Older Ages: The Multiethnic Cohort Study. [online] Available at: http://onlinelibrary.wiley.com/doi/10.1002/oby.21868/full [Accessed 3 Aug. 2017].
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Add Healthy Habits, Not Restrictions

Energy Fitness

5 min read

Add Healthy Habits, Not Restrictions

Build Lasting Healthy Habits by Adding, Not Subtracting Most people begin their health journey by focusing on what to eliminate—sugar, fried foods, and carbs—but this mindset often leads to frustration and burnout. What if,

Read more

Find out what supplements are right for you

Take the assessment

Weight Loss

5 min read

The Foundation of Weight Loss

The Foundation of Weight Loss

We often desire weight loss for the outcome of increasing our physical attractiveness but there are more important reasons to shed excess weight. Among other complications, excess body weight increases our risk of type II diabetes, cardiovascular complications, causes inflammation, puts stress on our bones, gallbladder and liver. (1) Knowing this doesn’t make weight loss any easier, in fact it can add to the stress. I know it can seem like it is easier to put the weight on than take it off, but weight loss is possible.

 

The foundation

Nutrients such as thiamine, magnesium and chromium are needed to assist in metabolism. Genetics and hormones that communicate hunger or fullness and impact the way we metabolize fuel and even the time of day we most efficiently utilize calories. (2)

Our bodies require fuel, this is what calories are and they are found in fat, protein and carbohydrates. Each body has different calories needs and any excess calories get stored incase a period of fasting occurs.

There are numerous studies related to weight loss and many a person saying, “I just put the fork down”, it can be confusing to decide what is the right weight loss path to take. Ultimately a personalized approach that relies on your personal health needs, introspection and serious self-honesty combines with a willingness to make healthy lifestyle changes can lead to long lasting weight loss and a greater sense of fulfillment in life.

 

An endless array of diets

If you search the Internet or ask your doctor you will see that there are a variety of diets available and many of them work, at the core of all of them is calorie restriction. Atkin’s and Paleo restrict carbohydrates and the Pritikin Program and Dr. Dean Ornish’s Program restrict fat. (2) Even the popular apple cider vinegar reduces the amount of starch absorbed and green tea revs up the amount of calories burned.

These diets can yield positive results but can also cause health concerns by eliminating nutrients from your diet or increasing total cholesterol, so be sure to consult with a doctor and dietitian to make sure you are caring for your unique needs in the best possible way.

Remember, a sure fire way to lose weight and keep it off is to increase physical activity, get enough protein, reduce overall calories, saturated fat and refined sugar. (2) Also, get a good night of sleep and take a break from eating, don’t eat right before bed and if you are one who reaches for a midnight snack, cut that out, opt for tea instead.

Sources:

  1. Health Risks of Being Overweight. (2015, February 01). Retrieved July 19, 2017, from https://www.niddk.nih.gov/health-information/weight-management/health-risks-overweight
  2. Mahan, L. K., & Raymond, J. L. (2017). Krauses food & the nutrition care process. St. Louis, MO: Elsevier.
If you are looking for the highest quality Vitamin and Mineral Supplements personalized for you, please go to www.personanutrition.com and take their on-line questionnaire providing individualized vitamin and mineral recommendations. Persona is the only Science Based supplement provider on the web today! Take advantage of their knowledge and use it to your health’s benefit!
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

GLP-1s & Nutrition: Energy Slumps

Weight Loss

5 min read

GLP-1s & Nutrition: Energy Slumps

Energy Slumps on GLP-1s  The energy slumps some people experience while taking GLP-1 medications can be attributed to several factors:  Reduced Caloric Intake: GLP-1 agonists significantly decrease appetite, which can lead to

Read more
GLP-1s & Nutrition: Supplement Support

Weight Loss

5 min read

GLP-1s & Nutrition: Supplement Support

Since many side effects often occur simultaneously when taking GLP-1s, we offer expertly curated supplement combinations designed to address multiple concerns at once. These targeted solutions simplify your routine, eliminate the

Read more

Find out what supplements are right for you

Take the assessment

Food and Nutrition Health and Diet

5 min read

Manage Cold Sores with These Foods and Vitamins

The herpes simplex virus causes cold sores, they heal in a few weeks but the virus remains. (1) Typically over time people experience fewer outbreaks. The NIH recommends trying to avoid getting a sunburn or stress because it can stimulate an outbreak. (2) Although there is no permanent solution there are a few strategies to reduce the duration and the likeliness that you will have an outbreak.

The Role of Amino Acids

Amino acids and cold sores have an interesting relationship in the body. The amino acid arginine is necessary for viral replication and the amino acid lysine inhibits viral replication. (3) (4) Thus eating a low arginine diet and increasing the amount of lysine may be the dietary support your body needs.

Lysine

Lysine can be found in many foods including tofu, soybeans, lentils, quinoa, amaranth, pistachios and yogurt. Aim to include these foods into your regular daily diet.

L-Lysine

Try our L-Lysine

This building block amino acid helps build the proteins your body needs to maintain healthy connective tissues.*

View Our L-Lysine

Arginine

Foods that are high in arginine are nuts, meat, poultry, fish, dairy and eggs. As you are probably thinking these foods are also very nutritious and provide many other nutrients, so make the goal of including other food sources in your diet and strike a balance.

Vitamin C

Vitamin C is a powerful antioxidant and in a clinical pilot study that reported for oral vitamin c if taken immediately upon feeling the tingling sensation may prevent an outbreak and taking vitamin during the initial outbreak it may reduce the severity. (5) Setting a goal of including more fruits and vegetables into your diet will increase the amount of vitamin C you are eating and also offer a host of other health benefits.

If you’re curious about which vitamins may be most beneficial for your specific health needs, take the Persona Assessment for a personalized vitamin regimen that’s optimal for your unique wellness goals and needs.

Sources

  1. Oral Herpes – National Library of Medicine – PubMed Health. (n.d.). Retrieved July 20, 2017, from https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0024492/
  2. Herpes simplex. (n.d.). Retrieved July 20, 2017, from https://www.aad.org/public/diseases/contagious-skin-diseases/herpes-simplex#tips
  3. Tankersley RW Jr. Amino acid requirements of herpes simplex virus in human cells. J Bacteriol 1964;87:609-13
  4. Flodin NW. The metabolic roles, pharmacology, and toxicology of lysine. J Am Coll Nutr 1997;16:7-21 [review].
  5. LOPEZ1, B. S., YAMAMOTO2, M., UTSUMI2, K., & And, C. A. (n.d.). A Clinical Pilot Study of Lignin—Ascorbic Acid Combination Treatment of Herpes Simplex Virus. Retrieved July 20, 2017, from http://iv.iiarjournals.org/content/23/6/1011.long
This information is not intended as a substitute for the advice provided by your physician or other healthcare professional or any information contained on or in any product label or packaging. Do not use the information from this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this article.

Related articles

Why A Multi Matters

Energy Vitamin 101

5 min read

Why A Multi Matters

Why a Multivitamin Still Matters Even with a balanced diet, many adults still fall short on essential nutrients. This is why a multivitamin still matters for supporting everyday health. Factors like aging, medication use, and dietary

Read more

Find out what supplements are right for you

Take the assessment