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Your wellness journey Your wellness journey: Appetite & Diet

5 min read

5 benefits of eating seasonally

seasonal farmers market

Ever notice that you crave watermelon during summer? Or how oranges and kiwis taste better during winter? Eating seasonally involves eating fruits and vegetables during their growing season – making them fresher and offering a slew of benefits. Here’s 5 reasons why you should start eating seasonally.

1. It adds variation to your diet

You’ve probably heard it before: eat a variety of fruits and vegetables for all the different benefits they offer. Even for the most health-conscious, obtaining all the essential vitamins and minerals your body needs can be a challenge through diet alone.

But a well-balanced diet with a lot of variety can definitely help. Each plant has its own nutrient profile – some richer in vitamin C, some in fiber and others in iron, so a varied diet can help get important nutrients to keep you healthy. Eating seasonally not only encourages you to adjust your diet with the changing weather, but it also ensures you’re getting the max amount of nutrients the fruit and vegetable has to offer.

2. It’s fresher, tastier and more nutritious

If you’re eating seasonally, you’re getting fruits and vegetables when they’re most ripe, meaning they’re the most nutritious at that time and the most tasty. You might have noticed some popular plant foods are offered all year long. But ever notice that it just doesn’t taste as good as when it’s in season?

Here’s the thing: to keep up with the demand, popular fruits and vegetables are often harvested all year round with the use of ripening agents. This not only affects their nutritional value, but impacts taste as well. Or maybe your favorite fruit is being imported from across the world, because it’s in season there, but not where you live. Since transport times are long, companies will often disrupt their ripening process by adding preservatives, using coloring to enhance its appearance, and in some cases use edible film or wax to extend the shelf life.  

In short: when you’re eating these foods when they’re in season, it’s going to taste the best.

3. It’s good for your wallet

With all that time, effort and resources required to harvest produce in their off-peak season, you can imagine the added costs that come with it. Locally grown produce is usually more affordable as it’s easier for farmers to harvest them. Which also means it’s harvested more often during that time and in larger amounts – driving costs down.

4. It supports the local economy

When you shop locally or at the farmer’s market – you’re prioritizing small businesses and local farmers, which helps circle money back into your local community. Shopping from local farms not only helps maintain jobs within your area, but also gives you the opportunity to get to know your neighbors, eat fresher and healthier!

5. It’s kinder to our home

Eating seasonally isn’t just beneficial for your health, but it’s also beneficial to the environment. Transporting truckloads of produce takes its toll on the environment. Think about: fuel emissions, refrigeration requirements, increased use of packing materials, water consumption, and the effect of pesticides and toxins on the environment. But when you’re eating seasonally, you’re getting fruits and vegetables from farms that are nearby, making it better for the environment.

To learn about antioxidant benefits in fruits and vegetables, read 8 foods high in antioxidants

About Gina

Gina is a Registered Associate Nutritionist (ANutr) and holds a Bachelor of Science degree in Human Nutrition from London. She believes nutrition is all about choosing to respect yourself & your body by making smart yet enjoyable choices everyday. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

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.       

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The benefits of Persona’s Nutritionist by Appointment

Nutritionist coaching a client

Let’s be honest: making changes to your diet and lifestyle can be hard. Whether you’re just starting to focus on your health or thinking about updating your vitamin routine, Persona’s Nutritionists are available to help. Persona offers more than just vitamins; it provides personal support by offering Certified Nutritionists who can work with you one-on-one.

What is Nutritionist by Appointment?

Nutritionist by Appointment (NBA) is a complimentary service Persona offers to prospective and current customers. You’re able to book an appointment at a time and date that works best to fit your busy schedule. The best part? You choose what to discuss. You can ask questions about Persona vitamins, further customize your daily packs, review challenges or areas of concern, discuss Drug-Nutrient Interactions (DNIs), ask about meal prepping and much more!

What to expect

Put simply: it’s relaxed, supportive and without judgement. Persona’s Nutritionists are professionals with experience in healthcare, coaching, counseling and customer service who genuinely want to assist and help you. And the process is quick and easy too. When you book an appointment, you’re assigned a Certified Nutritionist who reviews your account and profile and reaches out at the time you booked. And depending on your reason for making the appointment, you’ll be given the option to confidently ask and discuss topics pertaining to your general health and wellness.

Appointments typically last around 20 minutes, but really, you’re in control. You can make it as short as you need or even book a second, third or fourth appointment if needed!

Benefits of working with a Nutritionist

There’s a long list of benefits from working with a Nutritionist – if you’re on Persona’s vitamin program, you’re able to further customize your packs, address additional health concerns, adjust for budget or the number of capsules in your pack. What’s more, Persona’s Nutritionists are real people to provide accountability, encouragement and be a source of knowledge and resource for you. This NBA service is not only free and convenient but working with a Nutritionist can also help with improving lifestyle and nutrition behaviors according to research.1

Where to Start?

It’s easy as one, two, three! Book your complimentary appointment and pair with a Certified Nutritionist today!

About Sonya

Sonya has a bachelor’s degree in Foods and Nutrition from San Diego State University. Before Persona, Sonya worked as a personal nutritionist and health educator where she coached hundreds of clients to empower them with knowledge about their own health status, as well as coach them to create healthy and sustainable lifestyle habits. 

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.       

References:

  1. Kennel, Julie. “Health and Wellness Coaching Improves Weight and Nutrition Behaviors.” American Journal of Lifestyle Medicine, U.S. National Library of Medicine, 9 Aug. 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6367877/.

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A nutritionist’s favorite winter superfoods 

beets on the ground

The cold, dark and dreary days of winter often have us summoning our favorite comfort foods for a much-needed pick-me-up. But what if we powered up our plates with tasty, seasonal foods that are also rich in nutrients? We’re sharing our 5 favorite winter superfoods to help you beat the winter funk.  

#1. Acorn Squash 

Tis’ the season to show your immune system a little love and the acorn squash is up for the task. Slice open this drab green gourd to unveil a nutty, bright orange center that’s loaded with good-for-you nutrients.  

Acorn squash is a great source of calcium, magnesium, potassium, vitamin C and fiber to support digestion, your immune response and keep your ticker ticking! Plus, it’s rich in antioxidants to neutralize cells from free radicals – compounds that can damage cells when they build up.  

Best way to eat it 

This superfood can be roasted and eaten as a side, pureed into a delicious winter soup, or topped with honey or brown sugar for a little bit of a sweet treat. The possibilities are truly endless for this small but mighty squash. 

#2. Pomegranate  

Why don’t we wear white after Labor Day? Because pomegranate season is in full swing. Although those bursting ruby seeds can get a little bit messy, it’s worth the cleanup! Also known as the miracle fruit, pomegranates are rich in polyphenols – compounds potent in antioxidants that have been linked to healthy weight, blood sugar levels, and heart health.1  

Best way to eat it 

Try these delicious, sweet treats on their own, tossed into a salad or even as a refreshing juice. 

#3. Beets 

This superfood favorite is packed with many health-benefiting compounds, specifically betanin and naturally occurring nitrates. Betalains helps reduce oxidative stress and nitrates support healthy cholesterol, cellular health and even athletic performance according to some research.2  

Best way to eat it 

This earthy, root vegetable is the perfect addition to salads, a warm pairing to ricotta and honey, or deliciously roasted as a standalone side. 

#4 Grapefruit 

Our favorite zesty fruit is a true superfood, and at its prime during the winter months. It’s rich in flavonoids- naturally occurring compounds that have health benefits. Thanks to their unique profile of flavonoids, grapefruits are thought to have neuroprotective effects, meaning they’re good for your brain.3 

Best way to eat it 

Ditch the grapefruit spoon. Slice up some grapefruit, orange slices and fennel and then drizzle with some avocado dressing for creamy, citrusy perfection.    

#5 Parsnips 

All hail our favorite pasty vegetable- the parsnip. Surprisingly, they contain more than twice the fiber of their popular, orange cousin: carrots. Fiber is essential for gut health and since a healthy gut has been linked to mood- parsnips might be the perfect winter pick-me-up.  

Best way to eat it 

Boil them up and then whip them in the blender with some cream, salt and pepper.  

For more fiber-rich superfoods, read 10 foods high in fiber

About Madison 

Madison is a Functional Nutritionist and member of the Persona Research and Development team. With a degree in Nutritional Sciences from Texas A&M University, she strives to bring science-backed knowledge to the health and wellness community and those who may be interested in positive life change. She has a passion for identifying the impact stress plays on overall health and empowering individuals to break the cycle of chronic stress.  

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.        

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.        

References:

  1. Fahmy H, Hegazi N, El-Shamy S, Farag MA. Pomegranate juice as a functional food: a comprehensive review of its polyphenols, therapeutic merits, and recent patents. Food Funct. 2020;11(7):5768-5781.   
  2. Olsson H, Al-Saadi J, Oehler D, Pergolizzi J Jr, Magnusson P. Physiological Effects of Beetroot in Athletes and Patients. Cureus. 2019;11(12):e6355. Published 2019 Dec 11. doi:10.7759/cureus.6355 
  3. Cancalon, P. F. (2013). Orange and grapefruit bioactive compounds, health benefits and other attributes. Bioactives in Fruit, 101-124. 

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8 foods high in antioxidants

sliced sweet potatoes on a cutting board

Antioxidant rich foods? In this economy? Don’t worry. We’ve got you covered with 7 budget friendly foods that also happen to be great sources of antioxidants- everyone’s favorite healthy compound.  

What are antioxidants?  

Antioxidants are substances that help keep your cells healthy by fighting free radicals – molecules that damage cells when their numbers get too high. 

While antioxidants occur naturally in your body, they can also be found in certain foods- mainly fruits, vegetables and whole grains. Diets rich in antioxidants have been linked to lower risk of disease. 

Where can antioxidants be found?  

From vitamins, to proteins, to polyphenols- a lot of different compounds can be considered antioxidants which can be a bit overwhelming to think about. To simplify it- many antioxidants contribute to the bright color of certain foods- like the blue color of berries or the redness of a tomato, so “eating the rainbow” is a good rule of thumb. You can also start with the 7 foods on this list:   

1. Red Kidney Beans  

Beans (or legumes) in general are a great source of fiber and an antioxidant called anthocyanins but if you want the most bang for your buck- try red kidney beans. They’re known for containing the highest amount of anthocyanins. No matter your bean of choice, eating these powerful legumes a few times a week has been linked to lower rates of heart disease. Beans, beans they’re good for your heart… 

2. Sweet potato  

Sweet potatoes are rich in antioxidants like beta-carotene and vitamin A and their high fiber content is an added healthy bonus. No need to limit yourself to just sweet potatoes- dark blue, purple, and red varieties are also chock full of beneficial compounds. Our favorite way to prepare a sweet potato? Baked and topped with crispy chickpeas and a tangy yogurt sauce.   

3. Oats 

Starchy beige foods typically aren’t associated with antioxidants, but oats contain vitamin E and other phenolic compounds (plant based compounds with health benefits). Consider this your excuse to try Tik Toks trending baked oats or toss some in your smoothie for a nutrient boost.  

4. Coffee 

Coffee gets a bad rap since most of us are using it in place of a good night sleep. But before you head into a coffee drinking shame spiral know this: coffee is a rich source of antioxidants and drinking 3-4 cups per day has been linked to lower risk of certain diseases. Another reason to be smug about your mug? Coffee contains even more antioxidants than green tea. Though the exact concentration of antioxidants will vary depending on the type of coffee bean, roasting, and brewing techniques.  

5. Sunflower seeds  

Sunflower seeds are high in vitamin E and selenium- two nutrients that function like antioxidants in your body. As far as seeds and nuts go, they’re relatively inexpensive and are great for tossing on salads, yogurt or even oatmeal.   

6. Okra  

Okra pods are popular in southern cooking and are responsible for the bright green pops in any classic gumbo dish. They’re also rich in vitamins A and C and polyphenols and flavonoids (beneficial compounds found in plants). Thanks to their potent blend of antioxidants, these powerful plants might even have anti-fatigue effects, according to small animal studies.  

7. Canned tomatoes 

Tomatoes are rich in lycopene- an antioxidant that’s associated with reducing the risk of certain diseases like heart disease. And good news- the lycopene from processed tomatoes is more readily absorbed than lycopene from fresh tomatoes. That means you can save some money by buying canned instead of heirlooms. Pro tip: enjoy your tomatoes with olive oil for even better absorption.  

8. Mint Leaves 

Herbs aren’t just good for flavoring your food- they can also have health benefits. The main antioxidant in mint is called rosmarinic acid. Scientists think it might be particularly useful for maintaining the health of your skin, joints, and brain. Mint can be expensive when you buy it at the grocery store but mint is incredibly easy to grow in most areas- just put it in a pot!. Try adding mint to freshen up a salad or a rice dish. 

To learn more about antioxidants, read How antioxidants can support your workout

About Allie

Allie has a master’s in nutrition science from Framingham State University. She has worked as a Health Educator and Personal Trainer, and has a passion for helping people lead happier, healthier lives.     

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

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.       

Sources:

  1. Neela S, Fanta SW. Review on nutritional composition of orange-fleshed sweet potato and its role in management of vitamin A deficiency. Food Sci Nutr. 2019;7(6):1920-1945. Published 2019 May 17. doi:10.1002/fsn3.1063 
  2. Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS. Nutritional advantages of oats and opportunities for its processing as value added foods – a review. J Food Sci Technol. 2015;52(2):662-675. doi:10.1007/s13197-013-1072-1 
  3. Poole, R., Kennedy, O. J., Roderick, P., Fallowfield, J. A., Hayes, P. C., & Parkes, J. (2017). Coffee consumption and health: umbrella review of meta-analyses of multiple health outcomes. bmj, 359. 
  4. Xia F, Zhong Y, Li M, et al. Antioxidant and Anti-Fatigue Constituents of Okra. Nutrients. 2015;7(10):8846-8858. Published 2015 Oct 26. doi:10.3390/nu7105435 
  5. Hitl, M., Kladar, N., Gavarić, N., & Božin, B. (2021). Rosmarinic acid–human pharmacokinetics and health benefits. Planta medica, 87(04), 273-282. 

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5 signs you need more vitamin D 

woman with sun shining on her

Vitamin D deficiency is one of the most common nutrient deficiencies in the US, but the signs of low intake aren’t always obvious. If you’re noticing changes in your body or increased discomfort, chat with your doctor. It may be a sign that you’re lacking some important nutrients, like vitamin D. 

Here’s 5 signs that you may need to up your vitamin D intake. 

What is vitamin D? 

Vitamin D is an essential fat-soluble vitamin, meaning it’s absorbed in your bloodstream and can be stored in your tissues. It plays a role in many different processes in your body, including maintaining healthy bones, immunity, mood and even sexual wellness. It’s nicknamed the sunshine vitamin, because your body can produce it on its own when your skin is exposed to the sun’s UVB rays. And while your body is able to make vitamin D – exposure to the sun isn’t always a useful source.  

Who gets vitamin D deficiency?  

Living in the northern latitude, having a darker skin tone, wearing UV-blocking SPF and age can all make it hard to get vitamin D from the sun.  Given all these risk factors, it makes sense that  42% of U.S. adults are deficient in this key vitamin. If you’re worried you might be low, here’s some symptoms to look out for: 

5 signs your vitamin D might be low 

1. Bone weakness 

This probably isn’t surprising, as vitamin D’s role in bone health is well-known. Not only does the sunshine vitamin play a major role in bone development (vital for calcium absorption), but also in preserving bone health. Symptoms of achy bones, especially in your lower back might be a sign that you’re not getting enough vitamin D in your diet.2 Of course this doesn’t apply if you’ve slipped while walking or lifted heavy objects, but if you’re having trouble pinpointing why it’s happening – it’s best to make an appointment with your doctor and get your levels checked.   

2. Sore muscles 

The root cause of sore muscles or weakness can be linked to many different reasons: stretching incorrectly, intense exercise or even not working out enough. But if none of these reasons add up, those aching muscles could also be a sign your low in Vitamin D.  Scientists believe vitamin D plays a part in your body’s pain signaling pathway, though more research is needed. Your body has nerve cells called nociceptors that recognize pain – and scientists think vitamin D plays a role in how these cells communicate with each other. What does that mean?  Low vitamin D levels can trigger symptoms of muscle soreness and weakness.  

3. Fatigue and poor sleep 

Experiencing fatigue and poor sleep every now and then is just a natural part of life. But if you’re facing unexplained tiredness, it might be related to inadequate levels of vitamin D, according to a study.  

Not just that, but it can be affecting your sleep too. And while quality shuteye can be disrupted because of stress or from scrolling a little too long on TikTok (hey, no judgement!), but if sleep has been a nightly struggle for some time now, it could be related to low vitamin D (especially during the winter months). A small study linked low levels of vitamin D to poorer sleep quality, waking up more frequently and delayed bedtimes.  

4. Impaired Immune Function 

When we start feeling the sniffles coming on, we often reach for supplements such as vitamin C or zinc. And while these do play an important role in your immune response – we can’t overlook vitamin D. Your immune cells need vitamin D to function properly. Researchers are still figuring exactly how vitamin D helps those immune cells but if you’re someone who’s levels aren’t quite up to par – you may have a harder time fighting and recovering from colds or infections.5  

5. Decreased Libido 

A decrease in sex drive can happen for many reasons, usually reasons that we’re aware of or can be easily identified. Anything from excessive stress, fatigue or changes in health can all have an impact. But if you’re noticing a decrease in libido, a vitamin D deficiency could also be the culprit. Low Vitamin D levels may influence sex hormones, causing less sexual desire according to a small study.  

Sources of vitamin D 

  • Salmon 
  • Cod liver oil 
  • Tuna  
  • Milk 
  • Eggs 
  • Fortified orange juice 
  • Fortified cereal 

Takeaway 

Vitamin D is undoubtedly crucial for many functions in your body, but as important as it is, it’s also a nutrient many of us struggle to get enough of. And while the signs and symptoms of low D aren’t always obvious, if you’re noticing any unexplainable changes, it’s best to check with your doctor to ensure your levels are within a health range. If they’re not- adding a supplement to your routine might help.   

Learn more about vitamins, read 4 important B vitamins for brain health

About Natalie

Natalie is a nutritionist with a Bachelor’s in Nutrition and Dietetics from the University of North Florida. Natalie believes that proper nutrition doesn’t have to be complicated and is determined to help others reach their health goals. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

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.       

References:

  1. Office of Dietary Supplements – Fact Sheet for Health Professionals: Vitamin D. (n.d.). Retrieved January 9, 2023, from Vitamin D – Health Professional Fact Sheet (nih.gov) 
  2. Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency. [Updated 2022 Jul 27]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK532266/ 
  3. Rejnmark L. Effects of vitamin d on muscle function and performance: a review of evidence from randomized controlled trials. Ther Adv Chronic Dis. 2011 Jan;2(1):25-37. doi: 10.1177/2040622310381934. PMID: 23251739; PMCID: PMC3513873. 
  4. Nowak A, Boesch L, Andres E, Battegay E, Hornemann T, Schmid C, Bischoff-Ferrari HA, Suter PM, Krayenbuehl PA. Effect of vitamin D3 on self-perceived fatigue: A double-blind randomized placebo-controlled trial. Medicine (Baltimore). 2016 Dec;95(52):e5353. doi: 10.1097/MD.0000000000005353. Erratum in: Medicine (Baltimore). 2017 Jan 20;96(3):e6038. PMID: 28033244; PMCID: PMC5207540. 
  5. Aranow C. Vitamin D and the immune system. J Investig Med. 2011 Aug;59(6):881-6. doi: 10.2310/JIM.0b013e31821b8755. PMID: 21527855; PMCID: PMC3166406. 
  6. Zhao D, Ouyang P, de Boer IH, Lutsey PL, Farag YM, Guallar E, Siscovick DS, Post WS, Kalyani RR, Billups KL, Michos ED. Serum vitamin D and sex hormones levels in men and women: The Multi-Ethnic Study of Atherosclerosis (MESA). Maturitas. 2017 Feb;96:95-102. doi: 10.1016/j.maturitas.2016.11.017. Epub 2016 Nov 29. PMID: 28041602; PMCID: PMC5218632. 

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Aging and self-care: 5 tips from an RD

two seniors meditating outside

Time is our most precious commodity; we can’t speed it up, slow it down, or get it back. Similarly, aging is a biological process we couldn’t fast forward as a teenager and can’t pause in our senior years. But what we can do is take care of ourselves to live our best and help our body to age healthy! Here’s 5 tips for aging and self-care.

#1 Supplement with Collagen

Collagen is the main structural component of your connective tissue, tendons, ligaments and bones. Put simply: it’s the tape that holds you together – but with age, your natural collagen production slows, which can dwindle the health of your bones, joints and even skin. Adding a daily supplement can help this natural aging process, aiding your body to stay healthy and comfortable.1 Collagen can be taken as capsules or powders that’s easily mixed into warm liquids, blended in smoothies, or added to salad dressings or soups!

#2 Vitamin D is your friend

Vitamin D is best known for its role in the metabolism of calcium and phosphorous to assist the formation and maintenance of normal bones. But surprisingly, over 50 genes are actually regulated by Vitamin D, most of which are unrelated to mineral metabolism.2 And emerging research shows Vitamin D also plays a prominent role in your immune system, helping your body to fight infections and harmful pathogens that can make you sick.3

What’s interesting is that you’re able to naturally synthesize Vitamin D from the sunshine. But several factors such as skin color, use of sunscreen, UV strength, the time of day, season and geographic location can affect how much you get from the sun. So, if you regularly wear SPF, live in a cloudy area or during the winter months – taking a supplement can help ensure your vitamin D levels are within a healthy range.

#3 Eat your prunes

When you think of prunes, what comes to mind? Probably: “oh that’s good for constipation.” While it’s true that prunes are good for your gut, but they also support your bone health as well. Prunes are rich in phenolic acid, flavonoids and carotenoids – these are compounds that are beneficial to your bone health because they help to support the production of new bone cells and breakdown of old bone cells.4   Think of this as an exfoliant for your bones – exfoliation helps remove old dull skin, to make room for new skin.

In a similar way, the compounds within prunes help shed old bone cells so new ones can grow! It’s best to eat about 10 prunes per day to support bone health. While this might seem like a lot, but eating a couple alongside your meals is a great way to get a boost of extra nutrients throughout your day.

#4 Walk after each meal of the day

It’s not surprising that exercise offers a host of benefits. It helps relieve stress, improves sleeps, promotes healthy joints, muscles, digestion and heart health. In fact, simply just walking for 15 minutes after eating your meals can significantly improve your heart health according to research.5,6

If that feels like a lot, try starting off slow by just walking after dinner… once you’ve nailed that and want to up your exercise, you can walk after lunch too! Don’t like walking alone? Walk with a friend or start a neighborhood walking club with your friends. Or you can also multi-task and call friends or families during your walks.

#5 Eat your Protein

Protein isn’t just vital for the people who want to gain muscle – protein is essential for maintaining our muscles! With age, you naturally lose muscle mass so it’s incredibly important to replenish stores and consume a protein-rich diet. High protein foods include: chicken, beef, turkey, fish, eggs, dairy, or plant-based sources such as beans or legumes!

Not only does protein support your muscles and bones, but animal protein also contains Vitamin B12, an essential vitamin. B12 provides your internal cells with energy and is needed for red blood cell production. But with age, your body isn’t able to absorb B12 as effectively, it’s important to keep up your protein intake or add a supplement to your diet.

Takeaway:

While there’s nothing that we can do to stop ourselves from aging, there are several steps we can take to help us stay healthy and age with grace! This involves taking care of yourself by fueling your body with adequate nutrition and moving your body regularly with exercise.

For brain health tips, read 5 tips to keep your brain healthy

About Hayley   

Hayley is a Licensed Registered Dietitian Nutritionist (RDN) with a Bachelor of Science in Dietetics from Florida State University and a Master of Science in Dietetics from the University of Rhode Island. Hayley is dedicated to empowering individuals to achieve their nutritional goals through evidence-based practices.  

Interested in supplements, but not sure where to start? Reach out to one of our experts, or take our free nutrition assessment, to learn exactly what nutrients would work best for your diet and lifestyle. 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

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.     

References:

  1. Lugo JP, Saiyed ZM, Lane NE. Collagen Supplementation. 2016 Jan 29;15:14.
  2. Omdahl JL, Morris HA, May BK. Vitamin D Expression. 2002;22:139-66.
  3. Saul L, Mair I, Ivens A, Brown P, Samuel K, Campbell JDM, Soong DY, Kamenjarin N, Mellanby RJ. Vitamin D Expression. 2019 Mar 28;10:600
  4. Wallace TC. Prunes and Bone Health. 2017 Apr 19;9(4):401
  5. Reynolds AN, Mann JI, Williams S, Venn BJ. Postprandial Walking. 2016 Dec;59(12):2572-2578.
  6. Homer AR, Fenemor SP, Perry TL, Rehrer NJ, Cameron CM, Skeaff CM, Peddie MC. Regular Activity Breaks. 2017 Sep-Oct;11(5):1268-1279.e1.

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Benefits of the Hair Skin & Nails Blend from a dietitian 

manicured nails displayed in a circle

Everyone wants dewy skin – thick, full hair – and strong, unbreakable nails. And while skin care products are key (like wearing SPF!), it’s not just the lotions and serums that make a difference. In fact, your diet is probably more important than you think. The Hair, Skin & Nails Blend includes 4 dietitian-approved supplements to help nourish and promote your inner beauty.*  

Hair, skin & nails: your all-around go-to 

It promotes just that: healthy hair, skin and nails. Key ingredients like biotin, zinc, copper, pantothenic acid – and a blend of collagen, sodium hyaluronate and flaxseed lignans, make Hair, Skin, & Nails a beauty routine staple. So how do these ingredients work?  

Biotin

You’ve probably already heard that biotin or vitamin B7 is good for your nails. According to a small study, biotin may help treat weak, brittle nails. The reason being, biotin plays a vital part in producing keratin – the protein that makes up your hair, skin and nails.*1  

Zinc

Though we often only hear about zinc during cold season for its immune supporting benefits, zinc is an essential mineral that plays a part in regulating over 200 of your hormones. What’s more, it has powerful antioxidant properties to keep your cells healthy from free radicals – natural substances caused from stressors like pollution, UV rays and diet that can damage cells if they build up. These pesky substances can lead to premature wrinkles, blemishes, dry and loose skin.  

Copper, Pantothenic Acid & Collagen blend 

The benefits of copper and pantothenic acid might be lesser known, but both nutrients along with the proprietary blend that has collagen, sodium hyaluronate and flaxseed lignans play a key part in your skin health by supporting your connective tissue. And we know- there is nothing sexy about the word connective tissue but it’s actually the backbone of skin health! Connective tissue is made up of mostly collagen an elastin- proteins that lock in skin moisture and contribute to smooth, supple skin.  

Vitamin C w/bioflavonoids 

Both a vitamin and antioxidant – vitamin C works double duty to not only support your immune response, but your hair, skin and nail health as well. This might be surprising, but vitamin C plays a vital role in encouraging collagen production, a protein that’s essential to your skin’s elasticity for smooth and toned-appearing skin.* But with age, your natural collagen production slows (unfortunately), which can have an effect not only on skin, but your joints, bone – and hair and nail health too. The amino acids in collagen are used to build the proteins, keratin and arginine which are important for the health and growth of your hair and nails. 

Borage w/saffron 

Whether it’s hydrated, supple skin you’re after or luscious hair – borage w/saffron is your new BFF. The extract from saffron aka the most expensive spice in the world has been lauded for centuries to help brighten, calm and encourage moisture within your skin.* And it’s rich in antioxidants, including vitamin C to fend off harmful free radicals and promote skin health.* 

Gamma-linolenic acid (GLA), an essential fatty acid is from borage oil that aids in skin moisture and smoothness.* Not only is GLA full of antioxidants, but it supports the health of your skin barrier, the uppermost layer. The skin barrier is your first line of defense to stop harmful pathogens, including on your scalp for healthier follicles and hair.4  

Beauty wake 

If you’re tired of dull skin in the mornings – beauty wake is here to help. Beauty wake includes hair, skin and nail-friendly ingredients like sodium hyaluronate and fish collagen to promote hydration in skin and hair.* Plus, it also includes horsetail extract, an herbal remedy used for hundreds of years. Though more research is needed, horsetail extract is thought to help due to its high silica content, a compound essential for healthy skin, hair and nails.*  

Takeaway 

The type of face wash, shampoo, lotion or SPF you use can have an effect on the health of your hair, skin and nails. While those play an important part in your skin care routine, remember that beauty starts from within. Your routine should include a healthy diet and support from beauty-friendly ingredients like those found in the Hair Skin and Nails blend.    

For a collagen smoothie recipe, read Smoothie for healthy skin

About Yaquelin

Yaquelin is a Registered Dietitian Nutritionist. Her passion is helping others live healthier and happier lives. She enjoys learning about new supplements, working out and baking sweet treats. 

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

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.        

References:

  1. Floersheim GL. Behandlung brüchiger Fingernägel mit Biotin [Treatment of brittle fingernails with biotin]. Z Hautkr. 1989;64(1):41-48. 
  2. Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017 Aug;3(3):166-169. doi: 10.1159/000462981. Epub 2017 Apr 27. PMID: 28879195; PMCID: PMC5582478. 
  3. Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017;16(4):520-526. doi:10.1111/jocd.12393 
  4. Parke MA, Perez-Sanchez A, Zamil DH, Katta R. Diet and Skin Barrier: The Role of Dietary Interventions on Skin Barrier Function. Dermatol Pract Concept. 2021;11(1):e2021132. Published 2021 Jan 29. doi:10.5826/dpc.1101a132 
  5. Araújo LA, Addor F, Campos PM. Use of silicon for skin and hair care: an approach of chemical forms available and efficacy. An Bras Dermatol. 2016;91(3):331-335. doi:10.1590/abd1806-4841.20163986 

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5 ways to keep your new year’s resolution

Whether this is your first year making a new year’s resolution, or you’ve been setting the same goals year after year – we all know that keeping them can be a challenge. And despite our good intentions, most resolutions last for only a few weeks. If you’re struggling to keep your resolutions this year- keep going! Here are some tips to help you stay on track.   

#1 Be realistic: don’t get caught up on a date 

It can be tempting to set a goal that makes you feel like you need to turn your whole life around. New year, new you right?! Not quite. If your goal requires you to make big changes to your routine, it’s going to be hard to stick with. Set small realistic goals and think about what you can do to improve your health one step at a time. You don’t have to hit the gym for 3 hours every day this week or drop 10 pounds by the end of next week. A better option? Try adding 10 minutes of walking to your morning routine or eating healthier snacks. Think- New year. Better you! 

#2 Set SMART goals: don’t be ambiguous 

It’s difficult to measure success if you aren’t specific about what you want to achieve. Rather than thinking, “I want to exercise more,” take a moment to think about what this really looks like. The best way to do this is by setting SMART goals: Specific, Measurable, Attainable, Realistic, and Time Sensitive.  

A SMART goal looks like this: “By the end of this week I will exercise for a total of 3 hours.” Not only is this specific, but it’s also realistic and attainable. Set aside time to think about your goals and write them down. 

#3 Find accountability: surround yourself with a support team 

Accountability doesn’t mean that you have to host a friends and family intervention every week to review your success. There are numerous ways to help stay accountable. For example, if you’re less motivated to exercise alone, try buddying up with a friend or joining a group class. There’s also countless online forums and social groups with people that have similar goals and challenges that can support you. Whatever you decide to do, set yourself up for success and be proactive to find the help you need. 

#4 Nourish yourself: don’t neglect your body 

Feeling sluggish a few days into your low-carb diet? Can’t stop noticing a pain in your back after a lengthy gym session? Your body is an amazing, self-preserving machine. Listen to the signs it tells you. And don’t take what it has to say for granted. If you don’t feel just quite right, more often than not, there’s a reason. Whatever your resolution may be, don’t starve your body of what it needs to succeed and be healthy. Make sure you are eating enough, resting enough, providing the proper balance of nutrients and taking note of any physical pain you’re experiencing. If you have concerns, have a chat with your doctor. 

#5 Make time for you: practice self-love  

Above all, don’t forget to give yourself grace. Let’s face it, we all make mistakes and nobody is perfect. Take time out of your day to process your feelings and clear your mind. Even if you haven’t kept with your resolutions or you missed a week or two – be kind to yourself. Move forward and slay your goals the next week. If not then, the week after that. Remember at the end of the day, it’s important to be happy with the person you see in the mirror and these resolutions are set to better yourself – not as a reason to be hard on yourself.  

 For more self-care tips, read Why “you time” is more important than you think

About Courtney

Courtney is Persona’s Vice President of Nutrition. Courtney hails from Bastyr University, having extensive knowledge of holistic healing and whole foods. Prior to joining Persona, she worked as a wellness coach and nutrition consultant, helping people succeed in their various health endeavors.

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

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.       

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Immunity Vitamin 101

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Benefits of the Immune Health Blend from a dietitian 

blueberries spread out on countertop

Whether it’s the heart of sniffle season or the peak of summer, life is busy, and you want your immune system to keep up. Getting a good night’s sleep, eating healthy foods, and managing your stress are all crucial ways to keep your immune system in tip top shape.  Nourishing your body with immune-friendly nutrients like those found in the Immune Health blend is another way to support your immune health. Check out the science behind our Immune Health blend.   

Why your Immune Health Matters 

Every day we encounter germs and harmful bacteria. And whether you’re at a friend’s house, walking your dog or grocery shopping, your immune system works hard to keep you healthy. So it’s important to take care of it year-round, not just when you’re sick!  

Your immune system is a widespread network that ranges across your entire body -from your intestines to your skin to ward off harmful invaders, so all your body’s processes function at their best.  

There are two parts- your adaptive immunity and your innate immunity. Your innate immunity is usually described as your body’s first line of defense. It attacks harmful pathogens without any specific skills to get the job done.  

Whereas your adaptive immunity uses stored memory to attack the invaders in a specific, efficient way. You see, when your body fights a virus, it stores that information so next time that virus was to come around, it knows exactly what to do.  

Along with proper hygiene (wash your hands!), sleep, stress management, fueling your body on nutritious foods helps ensure this network stays strong. With good fuel, it’s not only able to better protect you but can also help you recover faster in the event of an illness.  

Nutritious fuel includes a diet full of fruits, vegetables, protein, whole grains, and heart-healthy fats – plus, you can add a little extra support in the form of supplements.  

Immune Support 

Immune Support contains AP-BIO™ a patented form of the herb andrographis, astragalus, and beta-glucans from reishi mushroom extract. AP-BIO™ contains a blend of 7 bioactives that helps relieve symptoms linked to the common cold according to research.1 

Astragalus is an adaptogen – a type of herb that helps your body adapt and respond better to physical or environmental stressors. Its benefits have been well-known for centuries and have been used in traditional remedies to aid the immune system.  

What’s more, the immune support also includes Beta-glucans, which are soluble fibers that come from the cell walls of the reishi mushroom. This fungi is believed to support your immune response by having an effect on your white blood cells, which play a key role in your immune response.2  

Daily Probiotic 

A large portion of your immune system is housed in your GI tract, which homes trillions of microbes (bacteria) that support your body’s immune system. But your GI tract consists of both good and bacteria, meaning some are beneficial to your health, while others can cause harm (foreign germs) and illness. Keeping a healthy ratio of good to bad bacteria is key to your immune response and health. One way to keep this ration, is by introducing new beneficial bacteria through fermented foods (i.e. yogurt, kefir, kimchi or kombucha) or a probiotic supplement can help to ensure the external bacteria you encounter daily doesn’t negatively impact your internal bacteria.3 

Bilberry 

Bilberries are one of the richest sources of anthocyanins, a kind of compound with antioxidant properties. Antioxidants help protect your body by reducing free radicals, naturally occurring substances that can damage cells when they’re allowed to build up. Plus, the bilberry in the Immune Health Blend is paired with Vitamin A and citrus bio-flavonoid complex to further support your immune system.  

Quercetin Plus 

Quercetin – a powerful antioxidant found in foods like broccoli, apples and grapes is believed to inhibit the release of histamine, a chemical produced by your white blood cells when they attack a potential allergen.4 Generally, it’s a good thing that your body is warding off potential allergens, but if it works overtime and too much histamine is released, it can actually end up having the opposite effect. Quercetin may help support a balanced immune system.  

Takeaway 

The Immune Health Blend promotes a proactive approach to your health instead of a reactive approach. It aims to nourish your body daily with immune-friendly nutrients to better support your immune response all year long.  

For more ways to support your immune response, read 6 tips to strengthen your immune system, naturally

About Hayley   

Hayley is a Licensed Registered Dietitian Nutritionist (RDN) with a Bachelor of Science in Dietetics from Florida State University and a Master of Science in Dietetics from the University of Rhode Island. Hayley is dedicated to empowering individuals to achieve their nutritional goals through evidence-based practices.  

Interested in supplements, but not sure where to start? Reach out to one of our experts, or take our free nutrition assessment, to learn exactly what nutrients would work best for your diet and lifestyle. 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

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.        

References:

  1. Ap bio | clinically tested immune health supplement. Natural Remedies.
  2. Vlassopoulou M, Yannakoulia M, Pletsa V, Zervakis GI, Kyriacou A. Effects of fungal beta-glucans on health – a systematic review of randomized controlled trials. Food Funct. 2021 Apr 26;12(8):3366-3380. doi: 10.1039/d1fo00122a. 
  3. Segers, M.E., Lebeer, S. Towards a better understanding of Lactobacillus rhamnosus GG – host interactions. Microb Cell Fact 13, S7 (2014). https://doi.org/10.1186/1475-2859-13-S1-S7
  4. 4, Mlcek J, Jurikova T, Skrovankova S, Sochor J. Quercetin and Its Anti-Allergic Immune Response. Molecules. 2016 May 12;21(5):623. doi: 10.3390/molecules21050623. PMID: 27187333; PMCID: PMC6273625. 

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Benefits of the Daily Energy Blend from a nutritionist

woman laughing

Looking to get a little pep in your step? Pizzazz in your swagger? Woot in your Stroot? …Okay, we’ll stop ourselves there. But really, if you’re dragging through some days and are looking to the supplement aisle for support- you can stop your search. Our team of nutritionists have rounded up their energy favorites in our Daily Energy blend. Check out the science behind the benefits.   

Fermented Ginseng 

Ever heard of adaptogens? They’re a popular category of herbs traditionally used to help your body cope with the negative effects of stress. But researchers think some adaptogens have another use, like fermented ginseng, which may help with energy. Understanding exactly how fermented ginseng helps is still in the works… but scientists think ginseng might act on certain hormones that determine your energy levels- like dopamine, serotonin, and noradrenaline. Study results are still mixed but this adaptogenic herb is high on our list for its ability to promote daily wellness.    

Beauty Wake  

Time to ditch the blasé beauty routine. Ingredients in our Beauty Wake supplement are designed to support your glam goals and your morning wake-up. Beauty Wake contains favorites like hyaluronic acid, collagen and horsetail extract which lend themselves to skin moisture and healthy hair. The caffeine in Beauty Wake, about the equivalent of one-third a cup of coffee, helps support your energy goals. It’s perfect for quick energy, without a huge crash.    

Vitamin B12 

B12 is one of the most well-known energy supplements. Without B12, your body wouldn’t be able to produce energy. But here’s a lesser-known fact: Taking a B12 supplement isn’t going to make you feel immediately energetic. (Hey- we’ve never been one for quick fixes.) B12 can be beneficial for your energy if your diet is lacking in animal proteins, if you have a digestive issue that might prevent you from absorbing B12 or depending on your age. About 6% of adults under 60 have a vitamin B12 deficiency. That rate jumps to 20% for adults over 60. Why the increase? As you age your body starts to have trouble absorbing B12. Not sure if you’re part of the 6 or 20 percent? Have a chat with your doctor or take a look at your diet to determine if you’d benefit from a B12 supplement.   

Green Tea Extract  

You might not need to be a tea drinker to reap some the benefits of a good cup of tea (although you’ll still find us cozying up with a mug!). The health benefits of Green Tea are thought to come from a compound called EGCG, a type of plant-based polyphenol, as well as theanine. Scientists think that these compounds may help ease the effects of stress and support healthy brain function. Our green tea supplement is caffeine free and is made up of 45% beneficial EGCG.  

Takeaway 

Whether you’re feeling the afternoon slump or have been feeling a little blah on some days, the Daily Energy Blend may help. These 4 supplements are filled with nutrients to support your body’s natural energy processes and help you power through your day.  

Read 5 ways to become a morning person for more energy-boosting tips.

About Allie

Allie has a master’s in nutrition science from Framingham State University. She has worked as a Health Educator and Personal Trainer, and has a passion for helping people lead happier, healthier lives.     

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

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.       

References:

  1. Bach HV, Kim J, Myung SK, Cho YA. Efficacy of Ginseng Supplements on Fatigue and Physical Performance: a Meta-analysis. J Korean Med Sci. 2016;31(12):1879-1886. doi:10.3346/jkms.2016.31.12.1879 
  2. Unno K, Nakamura Y. Green Tea Suppresses Brain Aging. Molecules. 2021; 26(16):4897. https://doi.org/10.3390/molecules2616489 
  3. Henning S, Niu Y, Lee N , Thames G, Minutti R, Wang H,  Go V,  Heber G. Bioavailability and antioxidant activity of tea flavanols after consumption of green tea, black tea, or a green tea extract supplement. The American Journal of Clinical Nutrition. 2004; 80 (6) 1558-1564. https://doi.org/10.1093/ajcn/80.6.1558 

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3 dietitian-approved comfort foods 

one pan taco skillet

Mac and cheese, mashed potatoes, nachos…. Most of us don’t equate our favorite comfort foods with health. But what if your comforts foods could be cozy and nutritious? As firm believers that food should not only taste good but make us feel good, we’re bringing you 3 dietitian-approved recipes that are simple, tasty, and just plain comforting!    

1. One Pan Taco Skillet 

Whether you’re short on time or just have the winter cooking blahs – this one-pan taco skillet will be your new fave recipe. It’s quick, easy – and it’s tacos! 

Why it’s nutritious  

This skillet packs in a ton of good-for-you vitamins and nutrients that come from a variety of vegetables: sweet potatoes, bell peppers and onions. Sweet potatoes are a rich source of Vitamin A that can support eye health. Just a ½ cup provides the recommended daily amount of Vitamin A!  

While bell peppers and onions are an excellent source of vitamin C that helps support the immune system as well as fiber that can contribute to better digestion and regularity. 

Ingredients: 

  • 2 tbsp Olive Oil 
  • 1 lb. of ground chicken (Turkey/Beef works well too) 
  • 2 medium sweet potatoes cubed 
  • 1 red pepper chopped 
  • 1/2 yellow onion chopped 
  • ½ cup salsa 
  • 3 Tbsp Taco Seasoning 

Toppings (optional): 

  • ½ cup chopped Cilantro 
  • ½ cup Shredded Cheese 
  • Avocado/Guacamole/Queso 

Instructions: 
1. In a skillet heat up oil and add the onion, sweet potato and pepper and sauté for about 10 minutes.  

2. Add the ground meat and sauté until fully cooked through. 

3. Add in the taco seasoning and salsa to the skillet and mix well. Once done add the cilantro, cheese, and any other toppings you want and enjoy! 
 

2. Vegan Pumpkin Chili 

Finding a balance between your comfort classics and the desire to eat healthy can sometimes be a challenge, but with this veggie-packed chili you don’t have to choose one or the other! 

Why it’s nutritious 

Loaded with plant-based proteins from navy beans and tempeh, this chili helps keep you feeling satisfied long after your last bite, while also providing nutrients like iron, phosphorus, magnesium and calcium. Prefer animal protein? Swap the Tempeh for ground chicken, turkey or beef! 

Ingredients: 

  • 2, 8oz blocks of Tempeh (crumbled)  
  • 2 tbsp olive oil 
  • 1 can of navy bean, drained and rinsed 
  • 1 can pumpkin puree 
  • 2 bell peppers, chopped 
  • 4-5 chopped stalks of celery 
  • 1 medium carrot, diced 
  • 1 cup vegetable broth 
  • 1 Tbsp chili powder 
  • 1 tsp garlic powder 
  • 1 tsp dried oregano 
  • 1 tsp dried basil 
  • 1/2 tsp ground ginger 
  • 1/4 tsp ground cinnamon 
  • 1/2 tsp sea salt 
  • 1 square of dark chocolate 
     

Instructions: 

  1. In a large pot heat the olive oil. Crumble in the tempeh and cook until golden brown. 
  1. Next add the bell pepper, celery, and carrot and sauté until soft. (About 10 minutes) 
  1. Add the pumpkin puree, chickpeas, vegetable broth, seasonings and chocolate and let simmer for 30-60 minutes stirring every so often.  
  1. After 30-60 minutes enjoy with some cornbread, serve with some cheese or any other toppings you enjoy! 
     

3. Roasted Butternut squash Kale Salad with Tahini Dressing 

Now I know what you’re thinking… a salad in the winter? Yes, most definitely! A warm roasted salad is a great way to integrate seasonal veggies while still offering those cozy warm vibes we all crave during the winter. 

Why it’s nutritious 

Prepared with butternut squash, a winter squash that’s packed with vitamins and minerals such as vitamin A to support eye health, vitamin C for immune health and vitamin E, which is an antioxidant that helps protect your cells against age-related damage. 

Another key ingredient? Olive oil! When you pair vegetables with a healthy fat like olive oil – your body can better absorb important fat-soluble vitamins A, D, E, and K more efficiently. Not just that, but olive oil is also a great source of healthy fats called monounsaturated fats, which promote a healthy heart, weight and mood.  

For the Salad: 

  • 1 bunch kale stem removed 
  • 1/2 cup Cilantro chopped 
  • 1 can chickpeas drained and rinsed 
  • 1 small butternut squash peeled and diced 
  • 1 tbsp olive oil 
  • 1 tbsp curry powder 
  • 1/2 tsp pepper 
  • pinch of salt 

Tahini Dressing: 

  • 2 tbsp olive oil 
  • 2 tbsp tahini 
  • 2 tbsp lemon juice 
  • 1 garlic clove minced 
  • 1/4 tsp salt 
  • 1/4 tsp pepper 
  • 1 tsp honey/maple syrup 

Instructions: 

  1. Prepare the kale by cutting out the stem of the kale. Thinly slice the kale into ribbons and add to a large bowl. Add the chopped cilantro and toss to combine. 
  1. Add about 1 tbsp of olive oil to the kale mixture and massage until the kale is tender and completely coated in the olive oil. 
  1. Preheat the oven to 400 degrees F. Add the diced butternut squash and rinsed chickpeas to a baking sheet lined with foil. Drizzle with the extra virgin olive oil, curry powder, salt, and pepper. Mix with your hands until the squash and chickpeas are well coated. 
  1. Bake for 15-20 minutes or until squash is tender and chickpeas are lightly browned. 
  1. Meanwhile add the dressing ingredients to a small mason jar. Shake to mix. Adjust seasoning if you desire. 
  1. Transfer the butternut squash and chickpeas to the bowl of kale. Add the tahini dressing. Toss to coat. 

View more of Holly’s healthy recipes. 

About Holly 

Holly is a Licensed Registered Dietitian with her Bachelor of Science in Dietetics from Michigan State University and completed her supervised practice program at Cal Poly San Luis Obispo. Holly’s goal is to inspire and empower others that living a healthy life is not only easy and enjoyable but attainable to all!

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

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.       

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Can omega-3 fatty acids improve life expectancy?

Can Omega-3 Fatty Acids Improve Life Expectancy?

A recently published nutrition study set out to answer a bold question; is omega-3 fatty acid intake related to life expectancy? The complexity of answering straight-forward questions about food intake and chronic disease or death is, well…complex.

With multiple variables at play in the determination of how long a human may live, it’s important to keep in mind that factors outside of diet alone do matter. Lifestyle choices such as exercise habits, smoking, drinking and sleep patterns all play a role in the overall health of an individual. However, diet plays an undeniably massive role in your health and while you work on your non-diet health habits, we’re here to break down the latest nutrition data.

The breakdown

First, let’s start with the basics: what are omega-3 fatty acids? There are three types of omega-3 fatty acids including alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Alpha-linolenic acid can be found in commonly used plant oils like flaxseed, soybean, and canola oils. Eicosapentaenoic acid and docosahexaenoic acid are often found in fish and seafood.1 Omega-3 fatty acids comprise the membranes of cells in your body and, unfortunately, cannot be made by the body on its own. For this reason, we call omega-3 fatty acids essential fatty acids.

Omega-3 fatty acids have multiple health benefits but are best known for their cardiovascular protection. Studies show that omega-3 fatty acids are tied to reduced risk of cardiovascular disease, blood clots, and inflammation. They support the lining of the arteries to keep them shiny and smooth (yes, that is a Persona-declared scientific statement). But really, they do!2

New science

The new omega-3 fatty acid study summary published in Science Daily concluded that higher levels of omega-3 fatty acids in the blood can increase life expectancy by roughly five years. According to the summary, “Researchers have found that omega-3 levels in blood erythrocytes are very good mortality risk predictors. The study used data from a long-term study group … and concludes that, ‘Having higher levels of these acids in the blood, as a result of regularly including oily fish in the diet, increases life expectancy by almost five years.”3

In a nutshell, omega-3 levels found in red blood cells are great predictors of mortality risk. Dr. Aleix Sala-Vila, author of the study, also notes that smoking takes about 4.7 years off life expectancy, which is the gain of life expectancy if your blood contains high levels of omega-3’s.

This new study monitored 2,240 people over the age of 65 for an average of eleven years, which indicates a high-quality study with plenty of data points. Dr. Sala-Vila wants to encourage the population that “it is never too late or too early to make these [dietary] changes”.3

How you can improve your diet

Adding omega-3 fatty acids to your diet is easy (we really mean it!). The American Heart Association recommends eating oily fish such as salmon, anchovies, or sardines twice per week.3 If salmon, anchovies, or sardines aren’t your thing, here is a list of alternative foods high in omega-3 fatty acids, including vegan options4:

  • Trout
  • Carp
  • Herring
  • Omega-3 fortified eggs
  • Flaxseed
  • Walnut
  • Pumpkin seeds
  • Chia seeds
  • Hemp seeds
  • Green leafy vegetables

About Courtney

Courtney is Persona’s Vice President of Nutrition. Courtney hails from Bastyr University, having extensive knowledge of holistic healing and whole foods. Prior to joining Persona, she worked as a wellness coach and nutrition consultant, helping people succeed in their various health endeavors.

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

  

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

  

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.       

  

References:

 

  1. Omega-3 Fatty Acids. National Institutes of Health Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/. Updated March 22, 2021. Accessed July 29, 2021.
  2. Omeag-3 Fatty Acids. Cleveland Clinic. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids. Updated January 2, 2019. Accessed July 29, 2021.
  3. Higher levels of omega-3 acids in the blood increases life expectancy by almost five years. Science Daily. https://www.sciencedaily.com/releases/2021/07/210722113004.htm. Published July 22, 2021. Accessed July 29, 2021.
  4. Omega 3 fats. Heart UK. https://www.heartuk.org.uk/low-cholesterol-foods/omega-3-fats. Accessed July 29, 2021.

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Health Benefits of Crave Control Supplements

woman sitting with vegetables

You know when you haven’t eaten in a few hours and you suddenly find yourself ravenous, rageful and ready to inhale whatever sustenance you can get your hands on. Even if it’s a burger from a drive through, but you promised yourself that morning you’re going vegan for a month. And eating it means you’re now breaking that promise. Phew! Us too. 

What was the point of our hangry rant? Before we dive in, we want to make it clear that the best way to conquer your hunger pangs is by nourishing your body throughout the day (i.e. we are validating your purse or pocket snacks). But what if you’re already doing that and want a little extra support? The 4 supplements in our Crave Control pack can help. Here’s how.  

5-HTP  

Feeling a little bit snacky lately? There are lots of reasons why you might feel hungry- stress, sleep, and exercise can all play a role in your appetite. Ultimately, it’s the job of hormones to regulate your body’s hunger and satiety cues. 5-HTP is a naturally occurring substance that acts on one specific hunger regulating hormone called serotonin (AKA your happy chemical). Among other things that serotonin does- like regulate your sleep wake cycle and mood, a rise in serotonin levels signals to your brain that you’re full. Researchers think that 5-HTP may be able to promote your body’s serotonin production, and thus support your body’s satiety response.  

Appetite Support  

Eating less is an obvious way to reduce your caloric intake, but scientists are working on another way. Phase 2™ carb controller, a star ingredient in Appetite Support, works by changing the way your body digests carbohydrates. It’s made from white kidney beans and acts on the enzyme alpha-amylase, which normally breaks down starches so your body can absorb them and use for fuel. Here’s the fun part- Phase 2™ carb controller prevents some of the alpha-amylase enzyme from fully doing its job. The end result? Your body taking on less calories from the carbohydrates you’re eating.      

And if you’re thinking Woah, free calories?! Not exactly. Participants in Phase 2™ carb controller studies didn’t just take a supplement. They also followed a reduced calorie diet and exercise.  

By the way, if this idea of carbohydrate manipulation sounds a little sci-fy-ee, we get it. But the idea of “no-calorie” carbohydrates is not a new one. Remember everyone’s favorite diet food in the 80’s- Celery? Celery is considered a “zero” calorie food because it contains mostly insoluble fiber and water. Insoluble fiber is an indigestible carbohydrate meaning your body doesn’t break it down. If your body isn’t breaking it down, it can’t use it for energy (i.e no calories). The science behind Phase 2™ carb controller works in a similar way by turning digestible carbohydrates into indigestible ones to reduce the overall calories available for your body.    

Green tea extract  

Tea drinker or not, you’ve probably heard that antioxidant rich green tea has loads of health benefits. But how might it support your weight management goals? Researchers are still trying to nail down its effects but based on some early studies, they think that it might act on your body’s fat cells. The main compound behind green tea’s metabolic effects? EECG. It’s an antioxidant like polyphenol- a beneficial compound found in plant foods. So far, studies have been fairly small in size and shown mixed results, but green tea is still one supplement we love adding to our wellness routine.  

Blood sugar balance  

When you’re working towards your health goals, exercise and calories are probably top of mind. But maintaining the health of your cells is also an essential part of your overall wellness. Eating nourishing foods like fruits and vegetables can help support healthy cells since these foods are typically rich in antioxidants. Alpha-lipoic acid, a main ingredient in Blood Sugar Balance, is another type of antioxidant. It’s naturally occurring in your body and a few studies have linked it to healthy weight. It helps support healthy cells and can complement a weight management ritual that also includes diet and exercise.4     

Takeaway  

The best way to curb your hunger? Eat! But if you find yourself mindlessly munching and are looking for a little extra support, supplements in our Crave Control pack have your back. 5-HTP targets hunger cues*, Appetite support helps you master satisfied snacking*, and green tea extract and blood sugar balance address the health of your cells.*  

What are some easy, fast exercises? Read Short on Time? 5 ways to maximize your workout

About Allie

Allie has a master’s in nutrition science from Framingham State University. She has worked as a Health Educator and Personal Trainer, and has a passion for helping people lead happier, healthier lives.     

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.     

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.       

References:

  1. Evans, C., Mekhail, V., Curtis, J., Czartoryski, P., Kaminski, J., Ellerbroek, A., … & Antonio, J. (2022). The Effects of 5-HTP on Body Composition: An 8-Week Preliminary RCT. Journal of Dietary Supplements, 1-10. 
  2. Barrett, M. L., & Udani, J. K. (2011). A proprietary alpha-amylase inhibitor from white bean (Phaseolus vulgaris): a review of clinical studies on weight loss and glycemic control. Nutrition journal, 10(1), 1-10.  
  3. Li, X., Wang, W., Hou, L., Wu, H., Wu, Y., Xu, R., … & Wang, X. (2020). Does tea extract supplementation benefit metabolic syndrome and obesity? A systematic review and meta-analysis. Clinical Nutrition, 39(4), 1049-1058. 
  4. Salehi, B., Berkay Yılmaz, Y., Antika, G., Boyunegmez Tumer, T., Fawzi Mahomoodally, M., Lobine, D., … & Sharifi-Rad, J. (2019). Insights on the use of α-lipoic acid for therapeutic purposes. Biomolecules, 9(8), 356. 

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How vitamin C and collagen work together for skin health 

orange slices spread out

Ask any skin care enthusiast to share their top must haves – and we bet it’ll be vitamin C and collagen. Whether you’re taking supplements or seeking out these nutrients in your diet- both vitamin C and collagen can help you bring the glam in different ways, but did you know they work better in tandem? Here’s how they work and why you should consider adding this dynamic duo to your beauty routine.     

Free radicals: the enemy 

You’ve probably heard it before: your skin is your first line of defense. It’s constantly exposed to stressors like pollution and UV rays which can lead to free radicals- substances that damage cells when their numbers get too high (…so remember to wear SPF every day!).  

Free radicals can prevent the synthesis of key proteins for your skin like collagen and elastin, triggering premature wrinkles and dull skin. But not only that, free radicals can also affect your production of melanin (a natural substance responsible for skin pigment), causing uneven skin tone or dark spots. Even though free radicals are unavoidable and a natural part of life, we’re not completely powerless against them.  

Vitamin C: the powerful antioxidant  

Often hailed as the holy grail to youthful, healthy skin – vitamin C is a powerful antioxidant that can neutralize some of these damaging free radicals before they’re able to build up. If your diet lacks vitamin C, you’re missing out on one of the key ways to ward off fine lines and dull skin. In fact, your skin contains a higher amount of vitamin C compared to some other tissues in your body and some studies have found that these stores might be lower in people with skin damage.1     

Vitamin C isn’t just hailed for its antioxidant properties though. It’s also essential for creating collagen.2  

Collagen: the abundant protein 

Collagen is one of the most abundant proteins in your body (made of amino acids) and is the building block for skin, hair, bones, muscles and tendons. This might be surprising, but your skin has three main layers to it: the epidermis, the dermis and the lipid (fat) layer. And collagen makes up to 75% of your dermis layer – holding your cells together and giving it strength and elasticity.3  

Collagen helps maintain your skin’s structure and retains water while promoting smooth, firm and healthy skin.* But with age, collagen production naturally slows down, leading to more visible wrinkles, dry and even saggy skin.4  

Replenishing your collagen stores can help improve your skin’s texture and reduce signs of premature aging.* One study showed collagen with vitamin C helps your skin retain water, keeping it plump and smooth, but researchers are working on conducting larger more long-term study’s to confirm its effects.5  

You’ll find some collagen products available as collagen peptides. This has the same set of amino acids and benefits as collagen but has gone through hydrolysis to break them down into shorter chains, making them easier to for you to absorb.  

Takeaway 

Wrinkles, dark spots and loose skin are all natural parts of aging. And while there’s also beauty in the fine lines we’ve earned throughout the years, there’s also steps we can take to help prevent the effects of premature aging from everyday stressors. Vitamin C and collagen can both help promote a youthful glow and support your skin from the inside out.  

To learn more about collagen, read 5 benefits of collagen.

About Agnes  

Agnes is an accredited nutritionist by SNDA (Singapore Nutrition & Dietetics Association). Prior to Persona, she worked in community settings, providing training and managing events. She loves working with people and is passionate about changing people’s lives through nutrition.  

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.     

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.      

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.        

References:

  1. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017;9(8):866. Published 2017 Aug 12. doi:10.3390/nu9080866 
  2. Boyera N, Galey I, Bernard BA. Effect of vitamin C and its derivatives on collagen synthesis and cross-linking by normal human fibroblasts. Int J Cosmet Sci. 1998;20(3):151-158. doi:10.1046/j.1467-2494.1998.171747.x 
  3. de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol. 2021;60(12):1449-1461. doi:10.1111/ijd.15518 
  4. Bolke L, Schlippe G, Gerß J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. 2019; 11(10):2494.  

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Why “you time” is more important than you think

Why “You Time” Is More Important Than You Think

Ever feel like you’re not fully living? You repeat the same routine day after day – you blow off sleep, multitask nonstop and make sure every other person’s needs are met… at the expense of your own. You know the importance of self-care, but you still leave it on the back burner (…and even feel a bit guilty if you don’t). Taking time for yourself isn’t selfish, it’s essential. Here’s why you need to prioritize you time and 7 tips to help you get started. 

Why you time is important 

Better stress management 

Stress is inevitable. Some of us go through great lengths to avoid it while some of us claim to thrive on it. But regardless of your tolerance for stress – long-term, near constant stress can have negative effects on your health. Think: high blood pressure, anxious thoughts, poor sleep and low energy.

If you’re not taking breaks or scheduling in some time for self-care, you’re less likely to handle everyday stressors and more likely to start feeling its negative effects. (Ever been so stressed that you find yourself worked up over the tiniest inconveniences?) Taking time for yourself allows you to slow down, rest and rejuvenate so you’re better equipped and energized to deal with the stressors at hand.   

Encourages a positive relationship with yourself 

Not to go all live, laugh, love on you… but one of the most important relationships you’ll have is with yourself. And wait. This isn’t just a quote to burn into some beechwood and proudly display in your mudroom. This is science! Research tells us that people with more self-respect have better relationships and greater life satisfaction and physical health.  

An ultimate act of self-respect? Self-care! Prioritizing time for yourself is a delicate reminder (both to yourself and to others) that your needs are important. Plus, it encourages a healthy relationship with yourself: it permits time to process your thoughts, express your emotions and care for your body.

While self-care or you time, appears different for everyone – taking time for yourself helps boost your self-confidence and feelings of self-worth.  

Promotes a healthy balance in life 

With packed calendars and endless tasks at work – it’s easy to fall into the workaholic routine. We get it… there’s deadlines that need to be met and bills that need to be paid, but if you’re not carving out some you time, eventually you’re going to experience burnout.

Stepping away for an hour or two for yourself to fully relax or do something you enjoy can actually make you more productive during work hours. It helps reduce stress, promotes mental clarity and allows your body to rest and recover, leading to better work performance. Our current OOO message: Feet up, facemask on. I’ll be back when I’m back.   

Common signs you’re neglecting self-care 

  • Can lead to burnout 
  • Reduced energy 
  • Increased feelings of stress 
  • Increased feelings of irritability 
  • Reduced patience 
  • Poor sleep 
  • Less motivation for things you enjoy 

7 things you can do for you time 

1. Keep a journal 

Journaling is an effective method to manage stress: it helps clear your mind and takes the load off your chest. Don’t worry. You don’t have to write a full dear diary blog length entry to get the benefits of journaling.

Start by jotting down some positive memories from the day, like your accomplishments or moments you felt gratitude. This practice not only helps you to slow down from a busy schedule, it also allows you to have a place to write down your needs and process your thoughts.  

2. Set a time to workout 

Self-care isn’t just about your mental health, but your physical health too. Regular exercise not only helps clear your mind, but it can also give you a quick energy or mood boost.

If you’ve ever seen Legally Blonde you already know that exercise gives you endorphins. Endorphins are those feel-good hormones that help elevate your mood, boost energy and relieve stress.  

And remember: You don’t have to do anything that makes you feel more stressed – find an activity you enjoy like walking, dancing, yoga, rock climbing… whatever makes your soul smile.  

3. Go to the movies 

Whether you’re into comedy, sci-fi, action or thrillers – watching a movie on the big screen is a fun and great way to treat yourself. Go with friends, family or even indulge in a true me time and enjoy it by yourself – either way it’s a great way to spend a few hours taking a break and getting lost in a great story. 

4. Take an art class 

Art is a great way to express yourself. It helps soothe your mind and can lessen stress. Exercising your right brain and pushing your creativity can help process your emotions and help life to feel less blah. Art can look different for each person – whether it’s drawing, writing, dancing or music, find something that calms and relieves your mind.  

5. Nourish your body 

Here’s the thing: food is tasty fuel for your body. Healthy eating isn’t about forcing yourself to eat only greens and tofu. Think of healthy eating more holistically: eat regular, balanced meals that include a variety of different foods.

Take time to meal prep and cook yourself your favorite meal. If cooking stresses you out – treat yourself to your favorite restaurant (and don’t forget to order dessert!).  

6. Pamper yourself 

Whether it’s a warm bath, face mask, getting a massage at the spa or all of the above – there’s nothing that feels more like me time than pampering yourself. Spending some time at the end of a long day or a full weekend at the spa is a great way to treat yourself to true relaxation.  

7. Find meaningful connections 

While it’s not necessarily just you time, it’s a form of self-care. Gathering with friends and family can help soothe your soul. Whether you’re feeling stressed and need to vent or simply wanting to just catch up, connect with people that make you laugh and feel energized.  

Bottom Line 

Self-care can be different for everyone. A dance class that your BFF loves might not mirror your ideal me time, so find something that works best for you. If you’re struggling to find time to start – set a reminder on your phone or even block an hour or two on your calendar…and be sure to follow it.  

Want more self-care tips? Read: 4 tips for a night routine to help you unwind.

About Gabby

Gabby is a Nutritionist with a master’s degree in strategic communications. She loves using her nutrition-fluency with storytelling to encourage positive change. Before Persona, she worked at a mental health clinic helping clients manage stress, anxiety and other mental health issues through diet.    

Do you have questions about supplements? Reach out to one of our experts, or take Persona’s free nutrition assessment, and learn exactly what you need to take your wellness to the next level.    

   

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.       

Sources:

  1. Kumashiro M, Finkel EJ, Rusbult CE. Self-respect and pro-relationship behavior in marital relationships. J Pers. 2002;70(6):1009-1049. doi:10.1111/1467-6494.05030 

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