Healthy Cove

Clean Eating for Energy

Elevate Your Cells with Clean Eating

Clean Eating: Sleepy We all have those tired moments when we could use a little extra oomph. It’s 3:00 p.m., an important project is due, and the motivation to rally through is lacking. Many people turn to coffee, energy drinks, candy bars, and other quick fixes to push them through the afternoon lull. But these “solutions” can have serious side effects: caffeine too late in the day means restlessness at night, added sugars cause a sharp rise and fall in blood sugar levels; many energy drinks have a laundry list of artificial ingredients. You may feel a boost of energy initially but will ultimately be worse off than if you hadn’t eaten that Snickers at all (no offense, Snickers lovers; I’m right there with you).

 

So, what’s the best way to get your fix? The most effective way to address a lack of energy is to prevent the problem in the first place. Shoot for the long term, creating consistent energy through proper nutrition. Conscious (or goal-oriented) grocery shopping/eating and utilizing supplements to make up for deficiencies will super-charge your cells. There are also several options for a quick boost that are healthier and more natural than the ones listed above. Read on to learn more about using clean nutrition for energy.

Food for Thought

With food, timing is everything. It’s important to have a steady eating schedule. Eating snacks high in protein and complex carbs between meals can keep the energy steadily flowing. Foods like cottage cheese, tuna, hard-boiled eggs, or a protein bar can provide a controlled amount of energy. Such foods will satisfy your hunger for longer periods of time than quick-digesting sugars or other simple carbs. Protein bars, or even powdered protein, are also good substitutes when you’re unable to eat on your normal schedule. They are both portable and don’t need to be refrigerated. Make sure to stay hydrated, too, as any amount of dehydration can leave you feeling light-headed or fatigued (and continually debating that trip to the vending machine).

Out Shopping

Clean Eating: Groceries

When shopping for groceries, sometimes all it takes is reading the label to know whether a food item will contribute or detract from your long-term nutritional goals. I know when I shop mindlessly (aka, if it looks good I buy it), it inevitably leads to some poor purchasing decisions and, worse, I often completely omit an important food group or nutrient. Planning ahead not only saves time but could also save you money, by committing you to just the items on your list. Luckily, there are many ways to keep track of your shopping list; I use Google Keep, but there are plenty of great apps available.

Supplements: An Essential Foundation

Of course, it isn’t always easy to get all of your nutrition from food alone. For example, if you wanted to get the American Heart Association’s recommended amount of omega-3 fatty acids, you’d have to eat two servings of fish per week. This might not seem like a big deal to a seafood fanatic but, if fishy flavors aren’t your thing, it’s just not realistic to fit in those fatty acids. That’s where supplements come in. For omega-3s, you could try BiOmega™, an ultra-pure fish oil supplement that offers both omega-3 fatty acids and a dose of vitamin D.*

Another benefit to supplements is they can go above and beyond when it comes to full-body health, especially at the cellular level. CoQuinone® 30, one of USANA’s high-quality nutritional products, contains coenzyme Q10, which is key to the production of natural energy (ATP) in cells. It’s a cleaner, more sustainable option for energy on a cellular level. It has also been shown to support a strong and healthy cardiovascular system and contributes to overall antioxidant protection.* Nothing can completely substitute a balanced diet, but you can certainly enhance your nutrition—and energy levels—with the right supplements.Clean Eating: healthpak

If you’re like me and don’t have time to manage all of your supplements, it’s worth checking out the HealthPak™ from USANA. It’s a 28-day supply of core nutritionals, separated into individual AM/PM packs. It definitely beats trying to keep track of four, five, or more individual supplements multiple times a day. If you want a more custom solution, check out the MyHealthPak™. It’s similar to the regular HealthPak, except you get to build your own daily supply of nutritionals by selecting which supplements to include—and how many. My favorite part is you can choose which supplements go in the AM and PM packs, making once-a-day supplements easier to incorporate.

Quick Fixes

We all know, even with the best preparations, life has a way of throwing a wrench in things. Maybe you wake up late and don’t have time to make your high-fat, high-protein avocado toast. Perhaps work or life stresses are draining you, preventing you from eating when you’d like. Whatever the issue, sometimes we just need a quick pick-me-up. Whole fruit is a great, clean energy source that’s perfect for these situations. They have carbs, fiber, and the good kind of sugar that will give you a more sustained energy boost—unlike that Snickers bar we had earlier. So wolf down an apple or orange (or, my favorite, grapefruit) and get to it! Even if you need to go on a fast food run, a lot of restaurants offer fruit or vegetables as a side in place of those deliciously devilish fries.

If you do cave and go for that Snickers bar, it’s not the end of the world. Moderation is both fine and healthy (even those maybe-not-quite-so-evil simple carbohydrates I keep hounding on). Just make sure these little fixes don’t become long-term habits. In reality, the more you focus on getting the proper nutrients at the proper times, the less likely you’ll feel the need to turn to that late-afternoon chocolate bar.

Clean Eating: Recipe

Here at East Coast Life Solutions, we know that food and energy are synonymous with good health. Please feel free to shop for any of the above-mentioned supplements on our site, which will be delivered to your door.

 SHOP 

Energized for Life

Healthy Cove

Nutrition is King: Supporting Healthy Brain Function

healthy brain function

 What You Need To Know

You probably are aware that there is a lot of information on how to support healthy brain function via what you eat.

Well, rest at ease, because this guidebook is intended to do some of the heavy lifting for you.

Here you will find a quick snapshot of the top 5 posts that show up on Google results for boosting brain power with nutrition.

First, I have gone through and done a thematic analysis and compiled the easy-to-read results for you. I’ll explain which foods or nutrients, in particular, were common in each of the posts.

Second, I also provide the list of foods that were only mentioned once in only one of the articles to give a more extensive list of options to make sure you find something valuable to your personal lifestyle.

Finally, I expound on the findings and provide a little spin with the easy list on other items that may aid you in your endeavor to keep your brain healthy.

nutrition is king superfoods

By the end, you will not only be an expert in the ways of eating healthy for powerful brain function, but you will also be given easy tips that you can do today to help you support healthy brain function.

I’m not going to tell you that reading this post will change your life in a very important way, but I will go as far to say that there are tips here that will support the health of your brain quickly and easily.

Some of the tips are so easy you won’t have to think twice about including them in your diet.

Articles Included

The superfoods and nutrients below have been compiled from the following posts. We have deemed these posts as the winners of invaluable information on this topic as chosen by popularity, readability, as well as valuable content.

  1. MindBodyGreen’s 20 Foods To Naturally Increase Your Brain Power by Dr. David Perlmutter
  2. BBC Good Food’s 10 foods to boost your brainpower by Jo Lewin- Associate nutritionist
  3. Forbes’ 12 Best Foods To Boost Brain Power by Jennifer Cohen
  4. Mercola’s Top 7 Foods for Your Brain by Dr. Mercola
  5. Health Connect’s Boost Your Brain Power With Nutrition By Nathan Drendel

Popular Superfoods

The following foods have been compiled from the posts in the order of popularity. Keep in mind, just because a food was mentioned in each post does not make it more or less valuable than another that may be mentioned in only one.

One might say that the more popular options serve as more available or with higher utility, but no such claims are made here. Each food or source from each post had a clear description of its value, and some were backed by additional researched sources.

Walnuts health

1. Nuts

All five articles mentioned some source of vitamin E. Four of the articles mentioned nuts in general. Of those, three of them said walnuts specifically. Vitamin E, as specified in several of the above sources, is an antioxidant that serves the purpose of protecting the cells from oxidative damage. In turn this antioxidant process helps defend the brain from normal cognitive decline.

 

Salmon health

2. Omega-3 Fatty Acids

All five articles mentioned a source of omega-3 fatty acids. Three of the articles specified wild salmon, one said oily fish in general, and one specified chia seeds.

According to these articles, Omega-3 fats serve several purposes for the brain, let alone throughout the body. According to “Boost Your Brain Power With Nutrition”, Omega-3 fatty acids are “critical in brain development in all ages, as they are the building blocks for the brain.”

“10 foods to boost your brainpower” says that omega-3s offer increased levels of DHA and that that fight against normal loss of cognitive function and memory loss.Coconut Oil health

3. Coconut Oil

Three of the articles mentioned coconut oil (20 Foods, Top 7, 12 Best) Without getting too in-depth on the chemistry and anatomy of coconut oil and our brains, our brain needs fuel to function properly. Coconut oil helps provide the good fats “medium-chain triglycerides (MCT)” to help fuel the brain properly.

 

Blueberries health

4. Blueberries

Three of the articles said blueberries (20 Foods, 10 Foods, Top 7). Blueberries are another great source of antioxidants while also being relatively low in fructose.

 

Turmeric health benefits

5. Turmeric

Three said Turmeric (20 Foods, Top 7, 12 Best) Turmeric is a spice often found in curry and supports healthy brain function.

 

Broccoli benefits

6. Broccoli

Three said broccoli (20 Foods, 10 Foods, Top 7). According to the articles, broccoli is a great source of vitamin k and choline, both of which are known to support healthy brain development.

Pumpkin Seeds

7. Pumpkin Seeds

Three said pumpkin seeds (20 Foods, 10 Foods, 12 Best). Pumpkin seeds are a great source of zinc which has shown to help support memory and thinking.

Dark Chocolate Benefits

8. Dark Chocolate

Two said dark chocolate (20 Foods, 12 Best). Dark chocolate is rich in flavonoids supporting normal/healthy blood vessel function and in turn supporting healthy blood flow to the brain aiding in proper cognitive function and memory.

Flavonoids may not be the easiest to get if you aren’t a fan of dark chocolate or do not drink red wine. Because of their vital importance, USANA has a supplement that not only helps you get all the benefits from the flavonoids, but do so with a yummy grape flavored coding. Proflavanol® C100 may be a supplement worth looking into! To learn more, check out the product here.

 

Spinach

9. Spinach

Two said spinach (20 Foods, 12 Best). This is an additional source of many vitamins including vitamin K and some B vitamins acting as “brain-protecting antioxidants.”

 

Exercise

10. Exercise

Two mentioned exercise *even though these are food posts (20 Foods, 10 Foods *as a note afterword). I only include it here on my own synopsis because good, consistent exercise is not only imperative to support healthy brain function, but serves so many invaluable purposes for our overall health. Plus, this is a comprehensive list compiling allthat these articles said, so . . .voila! Here it is.

More Foods For Thought

The rest are foods that were only stated once by only one of the articles, and I will not be going into their value further as much of it overlaps with the sources already mentioned.

If you would like further information on any of the following items, feel free to go right to the source abbreviated on the side of each item. You can find links to each article listed in the “Articles Included” section above.

Olive Oil (20 Foods)

Eggs (20 Foods)

Dandelion Greens (20 Foods)

Kimchi (20 Foods)

Jicmaca (20 Foods)

Avocado (20 Foods)

Red Wine (20 Foods)

Almonds (20 Foods)

Whole Grains (10 Foods)

Tomatoes (10 Foods)

B6, B12, B9 (Folic Acid) Specifically (10 Foods)

Blackcurrant Boost (10 Foods)

Sage (10 Foods)

Anthocyanin (Berries, Eggplant, Red Cabbage) (Boost Your)

Bee Pollen (12 Best)

Bone Broth (12 Best)

Beets (12 Best)

Maca (12 Best)

The Easy List

I hope the above comprehensive list will help you with options and ideas to include in your diet. However, while all of these foods contribute to some function of our brain, there is value in ease and utility. Our lives are busy, and there are many components to our bodies that we need to pay attention.

In the name of simplicity and reality, I’ve provided you with an easier list to digest. Below are three options/ideas that if you only chose to include one of in your daily routine, you’ll be contributing to the health of your brain right now, and may even see noticeable change within a short period of time.

1. The two birds with one stone approach.

Omega-3 fatty acids are a triple threat. Or more for that matter. Choose foods and routines that kill two or more birds with one stone (don’t go kill any birds).

Omega-3 fatty acids aren’t hard to get anymore, even if you don’t like fish. If you’re going to be focusing on your health at all, let alone specifically your brain function, don’t hesitate to start including Omega-3s in your diet now.

Fortunately, the science on the Omega-3 supplement has come a long way. USANA is one supplement provider you may want to look into if you know you’re not getting enough of this important nutrient.

Do you hate fish so much that you’re afraid of even the smell or aftertaste? Me too. This is not a problem with USANA’s product. Infused with lemon oil, all you get when you swallow this easy capsule are light and refreshing lemony reminders you’ve been healthy today. Click here to find out more and get yours today!

BIOMEGA™

2. Keep it simple.

Go nuts for nuts. Again, while there are many foods and nutrients out there that help our brain function properly and support overall health, the more we can accomplish with less, the more likely we’ll be to do it, and to keep doing it.

When in doubt, snack on nuts. Eating nuts will do a variety of good for supporting a healthy brain function as well as supplying the nutrients necessary for healthy cells as they decrease the antioxidants on a cellular level.

If you have some extra time, and you’re not familiar with nutrition on the cellular level, watch this video that goes into the science of having healthy cells. So, you’re interested in learning more or buying USANA’s CellSentials™? Click here for additional information.

CellSentials™

3. Easy help.

Sometimes the best approach when trying to begin a new healthy habit is to take the thought out of it. Be well informed and research your products, but after you’ve done so and committed to the new product, make the action as easy to keep doing as possible.

Sometimes we don’t want to think about what to cook for dinner that will not only be yummy and different, but will also get us the nutrients we lacked in the day.

For tired nights and long days when you tend to just “make what you have,” or heat up leftovers, and so many other times that we simply aren’t getting all of the vitamins, minerals and nutrients we need, adding supplements to your meals are one great answer.

USANA Health Sciences’ product Ginkgo-PS™ is a specific supplement designed to aid healthy brain function.

For centuries, many cultures have supplemented with Ginkgo biloba to promote mental acuity. USANA took the highest quality Ginkgo extract and paired it with phosphatidylserine, another unique ingredient with an important role specific to brain function.

This advanced formula helps you stay on top of your game. From remembering where you parked to focusing on that big project, make brainwaves with Ginkgo-PS. Click here to learn more and get yours today!

Ginkgo-PS™

 

Remember

To recap, there are many nutrients you can take to help support healthy brain function. We believe that when you simplify, you are more likely to add something to your daily routine or diet.

The more likely you are to add a superfood or supplement to your daily routine and diet, the more likely you are to make it a habit. In turn, the more likely you form a healthy habit, the more likely you are to see quick and dramatic changes.

The three steps we’ve provided above are ways you can make a change in your health today and see results quickly. These steps coupled with the compiled list of five top sources on boosting brain power via nutrition gives you a complete guide on changes you can make today to boost your brain power.

If you wish to shop for other supplements please click here

Healthy Cove

WHAT IS THE BEST TIME OF DAY TO TAKE SUPPLEMENTS AND VITAMINS?

best time of day to take supplements

Taking supplements is an important way to meet nutrient needs and fill nutrition gaps that may be present in your diet. USANA® Nutritional supplements provide directions for use on every label. Some product labels recommend that you take the tablets in divided doses (example: two tablets in the morning and two in the evening) or spread throughout the day.

Taking vitamins and minerals in divided daily doses (with a meal or at least some type of food) is preferred. It helps with proper dissolution and absorption (the fat-soluble vitamins A, D, K, and E need a little fat for absorption), and it helps you maintain a good blood profile of important nutrients to support your health.

A morning meal (breakfast) is a great time to take your first dose of CellSentials™Body Rox™Usanimals™, CellSentials Prenatal or the HealthPak™. Since many of us eat breakfast at home, taking your vitamins and minerals at that time is a convenient way to start your day off right. In addition, the B vitamins in your CellSentials will help to convert food to cellular energy for a strong way to start the day. Your evening meal is a good time to take your second dose of CellSentials, Body Rox, or Usanimals.

If lunch is a more convenient time for you to take your supplements, then consume your supplements with lunch. The most important point is that you consume your vitamins and minerals with food, to help with proper dissolution and absorption. Only you can decide the best time to take supplements.

Calcium and magnesium supplements can be taken throughout the day, in divided doses, and even right before bed. The form of calcium you use determines if you should take it with a meal, snack, or on an empty stomach. Calcium carbonate requires the presence of food for better absorption. Calcium citrate can be taken with or without food, as it does not require food for absorption. USANA MagneCal D™ is best taken with a meal or a light snack.

Supplemental calcium is best in smaller, more frequent doses to support absorption.

Digestion supplements like USANA Digestive Enzyme should be taken right before you eat to help you digest food more efficiently.

Healthy Cove

Vitamin D Deficiency: The Truth Revealed

Let’s get down to business—vitamin D business.

What is it?

Vitamin D is a micronutrient that our bodies depend on for a variety of functions. Besides being important to keeping bones strong and healthy, vitamin D supports your healthy muscles, heart, lungs, and brain function. Oh, and it helps your immune system, too. Pretty cool, right?*

Vitamin D DeficiencyThe problem with this stuff is that we don’t produce it naturally. Yep, it’s kind of a bummer, I know. But vitamin D comes from only three sources: through exposure to the sun, certain foods, and supplements.

What’s the Best Way to Get it?

Turns out, relying solely on your diet is not a good idea when it comes to maintaining proper vitamin D levels. There just aren’t enough foods with high enough levels to get what your body needs. And that leaves us with the sun and supplementation as our go-to resources for avoiding vitamin D deficiency.

Now before you go off to bask in the beautiful sunshine, let’s talk about how it can impact your health.

Every time we expose our bare skin to direct sunlight, we use ultraviolet B (UVB) rays to produce vitamin D3 (cholecalciferol). Sunlight can be a tricky thing, though, because too much can be a bad thing. You need to monitor how much sun exposure is needed for healthy vitamin D levels. Otherwise, you might face some scary skin issues later in life.

Oh, and the amount of vitamin D you actually absorb from sunlight differs depending on the time of day and year, where you live, and the color of your skin. So those winter rays don’t necessarily produce the same amount of vitamin D that summer rays do.

See what I mean about tricky?

How Do you Know You’re Running Low? (signs of vitamin D deficiency)

Okay, the truth is that the only surefire way to know if you’re dealing with vitamin D deficiency is to have your blood tested by a physician. But that doesn’t mean you can’t keep an eye out for symptoms associated with vitamin D deficiency. Below are the symptoms and signs I was able to dig up (you’re lucky to read it here, but since USANA is a trusted partner and sponsor of The Dr. Oz Show, our own Brian Dixon, Ph.D., explained a lot of this on television as well).

Vitamin D DeficiencyFeeling Down and Out

Turns out, when you run low on vitamin D, it takes a pretty serious toll on your mood. This is because our brains produce serotonin—a hormone that affects our moods—at a higher rate when we’re exposed to sunshine or bright light. And as I mentioned, more exposure to sunlight means more vitamin D.

Skin Color

Those with darker skin are at a higher risk for vitamin D deficiency, because skin pigment has a direct correlation with how much vitamin D is absorbed. Some research suggests that those with darker skin may need up to 10 times more sun exposure than those with lighter skin to produce a comparable amount of vitamin D.

Age

Besides the fact that older people usually spend more time indoors (okay, maybe that’s just my grandparents?), aging correlates to vitamin D deficiency in a couple of ways. First, the skin loses its ability to absorb as much vitamin D as we get older. And second, our kidneys slowly become less effective at converting vitamin D into the form used by our bodies.

Vitamin D DeficiencySweat

Excessive sweating (specifically, on your forehead) is a very common symptom of those facing vitamin D deficiency. So if you’re constantly wiping the sweat off your brow (outside of the gym), you might want to look into that blood test I mentioned earlier.

Achy Bones

Many people who are unknowingly deficient in vitamin D will complain of bones and joints that are achy or painful. This is because vitamin D is very important for maintaining strong bones.

Calcium and phosphorus are essential for developing a healthy structure and strength of your bones, and you need vitamin D to absorb these minerals. There’s no “bones” about it. (Sorry, I couldn’t resist a bad pun.)* For more on that, take a look at this handy bone health infographic.

Excessive Weight

Vitamin D DeficiencyThe thing about vitamin D is that it’s fat-soluble—meaning that the fat in our bodies is how we collect and store it. So if you’re overweight, the excessive amount of fat in your body needs a comparable amount of vitamin D to absorb. So you’ll need a lot more vitamin D than someone with a low percentage of body fat.

Gut Problems

Like I just mentioned, vitamin D is fat-soluble vitamin. So certain gut conditions that cause a lower absorption of fat can also lower your absorption of vitamin D. Sorry, I need to get my mind out of the “gutter.” (You can’t stop me.)

What Happens When You Don’t Get Enough?

Okay, so now you know all about vitamin D and why it’s important. But do you know what it means if you happen to be someone struggling with vitamin D deficiency? It’s not good, people.

As doctors continue to discover the benefits of healthy vitamin D levels, more and more research indicates that a lack of vitamin D may lead to other health issues other than the ones I mention above. Some people even believe that because vitamin D deficiency often goes undiagnosed, doctors attribute a person’s vitamin D deficiency symptoms to other health conditions that they don’t actually have.

So, if you’re not picking up what I’m putting down, vitamin D deficiency is not something you want to deal with…like ever. Visit the vitamin D council’s website to see what their research has uncovered. I used a good chunk of their research to write this post.

So How Much Do You Need?

Okay, are you ready for me to stop talking at you and tell you just how much vitamin D you need? Well, let me explain…

As far as how much you need, that depends on who you’re asking. Every person has different needs, but many researchers believe that further research will eventually prove that the U.S. government recommendations aren’t high enough. Your safest bet is to talk to your doctor and have your vitamin D levels tested every three months.

Check out the fancy chart I snagged from the Vitamin D Council below to see the different vitamin D recommendations, and be sure to share this important information with your friends and family.

Vitamin D Council - How Much vitamin D

Oh, and don’t forget that supplementation is a super reliable way to get your vitamin D. Just one of USANA’s Vitamin D tablets provides 2,000 IU of vitamin D3, which is the same type of vitamin D your body produces when exposed to sunlight. And guess what else? For most people, vitamin D is easily absorbable and always important to maintain. So you could probably reap some of the benefits of taking a vitamin D supplement on a daily basis.

If you interested in purchasing high quality Vitamin D .

Healthy Cove

Supplement Spotlight: Digestive Enzyme Keeps Things Comfortable

You ate too much.Indigestion

You changed your diet.

That ice cream didn’t agree with you.

Who thought that a greasy cheeseburger was a good idea?

There are all kinds of situations that can turn uncomfortable if your digestive system isn’t working as efficiently as you’d like it to. And nothing will ruin a business meeting, date, vacation day — you name it — like the common gut ache.

Fortunately, USANA has a solution to the occasional upset stomach: Digestive Enzyme. And it’s back in stock in the United States, as of today, with a new look and the same great benefits (other markets will roll out over the next several months).

What’s New? Now With Artichoke Extract!Digestive Enzyme

We replaced the spirulina in the previous formula with artichoke extract. The result is a tablet that is now off-white instead of green, along with additional support for avoiding “uncomfortable situations.” Some people have a tough time digesting fats, and as a result, can suffer from an occasional bout of tummy ache. The artichoke extract complements the enzymes in Digestive Enzyme to help alleviate stomach complaints by supporting digestion of fats.

Digestive EnzymeWhat’s Not? Excellent Enzyme Support for Your Digestion.

Digestive Enzyme still contains a broad range of enzymes that will help you digest various types of foods, including lactase, which assists in the digestion of foods containing lactose and can help with mild symptoms of lactose intolerance.

By supplementing the enzymes that are naturally produced in your body, your digestive system works efficiently to ensure that you are able to get all of the nutrients out of your food. And, by helping your body digest all of these things efficiently, it can help alleviate that sense of over-fullness that can happen if you overindulge (NEVER happens, right?).

So, if you are heading out to an all-you-can-eat gutbuster or a meal with an important client or new sweetheart and you want to do whatever you can to avoid any uncomfortable situations, just take one to three Digestive Enzyme tablets before your meal. And maybe still skip the five-alarm bean fiesta this time… just to be safe!

Coast Lifestyle, Healthy Cove

The Health Benefits of Drinking Lemon Honey Water

When you get a runny nose or sore throat, do you head to the store for lemon and honey? It can’t just be me right? With lemon detoxes claiming to burn your belly fat, you’ve got to wonder if there is some kind of science behind the apparent magic healing powers of lemons. Do lemon and honey drinks help you lose weight? Will it cure your sniffles? Should you start your morning with a glass of lemon honey water every day?

In case you’re not sure what I mean by lemon and honey water, I’ll explain how you make it. Squeeze the juice from half a lemon into a mug, then add a teaspoon of honey. Pour boiling water in and mix together until the honey is dissolved.

To understand the benefits of lemon honey water, I thought it would be easiest to break it down by its three components to understand whether it’s healing properties are myth or magic.

1. The Healing Benefits of Honey

Dripping honey in a bowl. Cinnamon sticks beside the bowl.

Honey is highly nutritious. It contains traces of minerals, vitamins and antioxidants which destroy free radicals and delay aging. It is used medicinally around the world. Furthermore, it’s an energizer, has anti-bacterial, anti-viral and anti-fungal properties. It can be used to help to treat a range of health issues from nausea, coughs, osteoporosis, and even cancer growth. It’s possibly one of the best sweeteners in the world! Reason enough to make honey a habit?

How to Choose the Right Manuka Honey

Not all honey is created equal. Manuka honey is a special type of honey only produced in New Zealand, created by bees who pollinate the manuka bush and then extract the nectar from the flowers to create honey. It’s a little more pricey than your regular honey, but many believe it has extra healing benefits. So how do you know which one to buy?

Unique Manuka Factor (UMF) is used as a measure of the quality or potency of manuka honey. For manuka honey to be used for medicinal purposes, it should have at least UMF 5, which is adequate, or ideally UMF 10 or higher, which is a ‘good’ potency. So look on the label to ensure you’re getting a good quality honey next time!

2. What’s the Juice on Lemon Water?

Hand squeezing lemon

Lemons are packed with vitamin C. Roughly two lemons provides you with almost 90% of the daily recommended intake of vitamin C! It acts as an antioxidant, and as we mentioned before, destroys free radicals, that could otherwise damage your cells. It’s also vital in producing collagen, which helps give our skin strength and elasticity, among other things. Many of us don’t eat enough lemons to get the recommended amount of vitamin C, because of the sour taste, but that’s why lemon water is a great way to enjoy lemons! You could also boost your vitamin C intake with a high quality supplement. Research has shown that eating fruit and vegetables high in vitamin C can reduce the risk of heart disease and stroke.

As well as this, the soluble fibre in lemons can help improve gut health and more!

In addition, lemons can help you stay hydrated. They add a bit of flavour which can make your standard glass of water seem a bit more appealing!

3. The Unexpected Health Benefits of Hot Water

Woman standing underneath a waterfall

It’s pretty straight forward, water is necessary for human survival… However, aside from the survival aspect, drinking warm water can provide lots of additional health benefits. It can help with digestion, regulate bowel movements, prevent premature aging, relax nerves and aid in sleep.

Hot water is a great natural remedy for cramps as the warmth helps relax muscles and improve capillary circulation. The relaxing effect can also aid with nerves and sleep. Pro tip: magnesium can also help relax muscles and be a natural stress relief.

Warm water can even prevent premature ageing. Whaaat? When the body accumulates toxins, it becomes susceptible to disease and ageing. Warm water can help flush out the unwanted toxins to keep you young and healthy!

Drinking warm water in the morning could even help you lose weight. Drinking warm water can raise body temperature, which can increase your metabolic rate, that allows the body to burn more calories.

Three’s a Charm

Separately lemon, honey and warm water have some amazing health benefits, so making a lemoney, sweet concoction with all three just makes sense, especially when they taste so good together.

Do you have your own variation of lemon honey water? Let us know your favourite way to make it in the comments!

Special Thanks to Monique Sparks
Coast Lifestyle

Back to School Health Tips

Back to School Health Tips Feature

It’s that time of year for many of us. No, I’m not talking about football season and new television shows. Back to school season is here. We make sure they have appropriate school clothes, all the important supplies they need, and we send them off to learn and make new friends. Often overlooked, an important factor for success is their nutrition and overall health. Are we arming them with everything they need to be successful?

Picky Eaters

You have probably heard it before, but the majority of us don’t eat as healthy as we should. Research shows it is even more unlikely that children eat an optimal diet. No matter how hard we try, some kids are just picky eaters, making it even more difficult. The consequences of a less than stellar diet are not always obvious, especially in adults. The results of a poor diet are much more obvious in children, though, and can have a long-lasting impact on their future.

Supplements for All Ages

Do your children and teens need supplements? If they are like most kids they do. It is very unlikely they are even meeting the minimum recommended dietary standards during the most important time for growth and development in their lifetime. If they are, they are definitely the exception according to a government review. Across the entire age range, both males and females were unlikely to get adequate vitamin E, magnesium, vitamin A, potassium, and fiber. Adolescent females tended to have low reported intakes of nearly all the nutrients investigated by the committee.

Taking a good quality multivitamin/mineral helps ensure adequacy of many of the nutrients that may be missing in their diet. In addition to simply preventing a deficiency, a study published in the British Journal of Nutrition showed that multivitamin/mineral supplements actually support aspects of brain function in healthy children, improving performance and
accuracy on tests of attention.

Individual Nutrients

There are individual nutrients which can have a big impact on several aspects of health and learning. Vitamin B12 deficiencies have been shown to impact neurological development and negatively impact cognitive performance years later. Zinc deficiencies are relatively common and can slow normal growth and development. A study in Thai school children actually showed zinc supplementation resulted in greater gains in height compared to a placebo group after 2 months. Other research shows that inadequate omega-3 fatty acid levels may be associated with an increase in behavior problems, emotion regulation, and anti-social traits.

In addition to their role in neurological development and effect on emotional health, a new study by Swedish research has shown that omega-3s may improve reading ability in mainstream and healthy schoolchildren.

A Healthy Immune System

Another common concern with children returning to school is good immune health. Good hygiene practices (hand washing), adequate sleep, and a nutrient rich diet (which likely includes a multivitamin/mineral) are important in maintaining good immune health.

Probiotics are another consideration when it comes to supporting immune health. Research published in the Clinical Nutrition journal showed that Lactobacillus GG (LGG), a strain of probiotics, decreased the risk of upper respiratory tract infections in children attending day care centers. The researchers also found that the rate of absence due to infection was lower in children receiving LGG when compared to placebo.

Whether your kids are in daycare, preschool, or K-12 schools, optimal learning, and cognitive health is dependent on more than books and teachers. Make sure they have the advantage of a healthy diet and superior nutritional support for overall mental and physical health.

*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.