Archive for the ‘natural health’ Category

If you are considering or already are a vegan or vegetarian, one of your main concerns may be how you will get enough protein in your diet. Protein is one of the three macronutrients your body requires, so it is important you are getting enough of it. The protein intake varies from person to person, but according to the Dietary Reference Intake (DRI), a good way to see roughly how much you should be getting by using your weight is 0.36 grams per pound. Although this approach will tell you the amount of protein you should be getting in order to prevent deficiency, you may want to consider speaking to a nutritionist as there are many factors that can affect the right amount for you. As a vegetarian or vegan, you shouldn’t feel like you are struggling with getting good sources of protein in your diet. The following are different options of high protein foods you can incorporate into your diet:protein vegetarians and vegans

  1. Edamame/Tempeh/Tofu: all 3 of these come from soybeans which is a complete source of protein, and has other nutrients such as calcium, and iron. There are about 10 to 19 grams of protein per 100 grams of either one of these.
  2. Nutritional Yeast: This is the deactivated strain of Saccharomyces cerevisiae yeast. This will give a cheesy flavor to your recipes AND it is dairy free which is great if you are a vegan. Not only is it a good source of protein, but also has copper, vitamin B12 Vitamin or Mineral Deficiency may be Causing your Fatigue, magnesium, and zinc. There are 14 grams of protein per 28 grams of nutritional yeast.
  3. Spirulina: A superfood made of blue-green algae.  It has riboflavin, essential fatty acids, and potassium. It also has anti-inflammatory and antioxidant properties. There are about 8 grams of complete protein in 2 tablespoons of spirulina.
  4. Quinoa: A good source of phosphorus, complex carbs, iron, magnesium, and fiber. It has about 9 grams of protein per cooked cup of quinoa.
  5. Chia Seeds: These can be incorporated into your cooking in so many different ways such as baking, smoothies, and even chia seed puddings. They also contain omega-3 fatty acids, fiber, selenium, antioxidants. Chia seeds have 6 grams of protein per 35 grams.

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What is Holistic Health?

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Often times when there is something physically wrong with people, they immediately take medication to ease or eliminate the physical pain, however, they don’t get to the root of the problem. It can be like putting a band-aid on the real underlying issue. Holistic health takes into consideration a person as a whole, meaning emotional, spiritual and physical changes in the body. Many are skeptical of this approach because they assume this form of healthcare can’t include traditional approaches like medication. Holistic health includes traditional approaches as well as non-traditional ones, such as acupuncture or oxygen therapies. online labTestsThese two methods complement one another, leading to optimal health. Holistic health is used to achieve life balance, which means feeling well internally, thus promoting physical health. People achieve this by being self-aware, living an active lifestyle How to Have a Less Stressful Lifestyle, eating right, and being positive. This allows their mind, spirit, and body to connect. Achieving optimal health by eating right and being active may not be groundbreaking news, but it can go a long way. Eating better means avoiding processed foods, artificial dyes, foods with harmful chemicals, or food with little nutritional value. Exercising allows you to burn calories, reduce stress, gets the blood flowing and clears the head. It is important to set time aside in the day for some type of physical activity, which doesn’t always have to be a long workout, even 10 minutes of vigorous exercise is better than nothing. Lastly, just like your body doesn’t respond well to unhealthy foods, it also doesn’t respond well to negative energy or thoughts. Imbalances in your personal life can affect your health, so it is important to be self-aware and to practice self-care. This can’t always be done alone, often times the help of a professional may be necessary. All in all, holistic health requires a lot of discipline but ultimately will allow people to be in their best health condition.

 


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How Stress can Affect your Health

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Stress can be responsible for some health issues you may be having such as constant migraines, reduced productivity, and even insomnia. Many don’t understand the toll stress can take on their body, which is why it’s important you find ways to manage it. Stress is most commonly known to affect your behavior, feelings, and thoughts, but it can also affect your physical health. High levels of stress that are not managed for an extended period of time can increase blood pressure, obesity, diabetes, and cardiovascular disease. Some signs you may be under too much stress are headaches, fatigue, chest pains, weariness, anxiety, depression, mood swings, change in eating pattern, and drug/alcohol abuse. There are many techniques you can try out to see what works best for you. You can try meditation, exercise, being social, and/or practicing one of your hobbies. Many times when you think of destressing you think of just going home and watching tv, playing video games, or surfing the internet. These inactive activities may actually increase your stress in the long run, so try going for activities that require you are active. If you have tried the techniques mentioned and are still not feeling any relief, you may want to reach out to a professional for help.


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The Importance of Gut Health

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illustration-fruits-vegetables-grains_0What is considered as “The Gut?”

It is typically considered your digestive tract – which includes a muscular tube that starts at your mouth and ends at your anus.  The food and drink journey is about 30 feet long and works with other parts of your digestive system to break down food and drink down into smaller molecules of nutrients. The blood absorbs these and carries them throughout the body for cells to use for energy, growth, and repair.

Why your Gut is Important

The gut is referred to as the “second brain” a lot because of its many important functions in the body. It is responsible for the immune system, digestive system, how well your body absorbs minerals/vitamins, capacity to remove toxins from your body, and well-being of your mental health.

Many are surprised to find out gut health can affect mood, and mental health.  Hence it is important to maintain a healthy gut.

The Enteric Nervous System (ENS) is what lines the gastrointestinal tracts, and this is important because the ENS is not only responsible for the immune system, but also for communicating with the brain regarding the body’s gut. There are certain types of bacteria that are helpful for your gut and types that are harmful, and when there is an imbalance of these, it damages the mucosal layer in your gut. In turn this leaves you susceptible for the food you consume to enter your bloodstream, thus triggering your immune system, and causing food sensitivity, inflammation, and other symptoms. The ENS also sends messages to your Central Nervous System (CNS), which can affect mood, memory and cognitive function. Lastly, most of the body’s serotonin is cultivated by a certain bacteria in the gut, which can also affect your mood.

Ways to Heal your Gut

There are a few things you can do to heal your gut naturally. First you need to figure out what is damaging your gut, like food sensitivity, too much consumption of processed fatty foods, or if you’ve taken antibiotics recently as these are damaging to the gut. You should also make sure you are getting enough prebiotics and probiotics. Probiotics are helpful bacteria for your gut and prebiotics induce the growth of these helpful bacteria. Good sources of probiotics are kombucha, sauerkraut, yogurt and kefir. Prebiotics can be found in bananas, onion, garlics, jicama, and oats. If you believe you have a leaky gut, or any other type of gut issue speak to a physician first.


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Benefits of Aromatherapy

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Aromatherapy is becoming more widely known and used throughout the US, but what is it? Aromatherapy is when you inhale different volatile plants, also referred to as essential oils, to help with many different health conditions. Remember that use of all natural and synthetic substances should be discussed with your physician to ensure there are no negative consequences or drug interactions.

Different essential oils have different health benefits, the following are some essential oils and their health benefits:

  1. Increases energy levels: Cardamon, cinnamon, black pepper, tea tree, jasmine and sage are some essential oils that can help with your energy levels. Most people often lean on stimulants like coffee, energy pills, or cigarettes for a quick pick me up, but these essential oils can help without the damaging side effects on the body. These essential oils increase circulation, and stimulate the mind and body which in turn helps to boost your energy.
  2. Accelerates healing: Rosehip, calendula, lavender, and everlasting are all essential oils that help speed up healing processes in your body. The increased blood flow and oxygen to the wounds is what helps to speed the healing up. These essential oils have anti-microbial properties that protects the body during the healing process. It can also help relieve and reduce severity of skin conditions like eczema and psoriasis.
  3. Helps reduce headaches: Eucalyptus, sandalwood, rosemary, and peppermint are some essential oils known to help with headaches/migraines. These oils can be a great replacement for pharmaceuticals like Ibuprofen. They will not only eliminate your headache, but also help with stress and anxiety.
  4. Managing sleeping habits: Essential oils like lavender, chamomile, rose and jasmine have sedative properties that regulate your sleep. Lack of sleep inhibits you from performing your best on daily activities which could reduce your productiveness throughout the day. Instead of taking hypnotic or soporific drugs to help you sleep, you may want to give essential oil a try. They help realign your circadian rhythm creating a balanced sleeping schedule and has you waking up feeling more energized and refreshed.
  5. Stress relieving: One of the most known uses of essential oils is that helps reduce stress. Some essential oils for this are bergamot, lavender, lemon, and peppermint. These oils are very soothing and even help with anxiety.
  6. Boosts immune system: Oils like lemon, peppermint, cinnamon, and oregano can help boost your immune system. They have antibacterial, antifungal, and antimicrobial properties.

Additional source for essential oils and cancer


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Omega 3 Guide

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omega 3 image

Omega 3 fatty acids are polyunsaturated fatty acids and are among the most essential nutrients. Omega 3 fats are necessary for your health in general. There are 3 types of Omega 3 fats:  eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linoleic acid (ALA). You can get EPA and DHA from fish and krill, among other marine animals, and ALA from plants such as chia, hemp, and flax seeds. ALA is turns into DHA and EPA at a low ratio, which means that even if you consume large amounts of ALA, your body will only be able to convert it to small amount of DHA and EPA. This is why it’s recommended you get your Omega 3 fats from animals, like fish. Omega 3 fats have so many benefits like reducing risk of heart disease, reducing and normalizing triglyceride levels, increasing cerebral circulation, and maintaining dopamine levels high in the brain. It is also important that you have a balance of Omega 6 and Omega 3 fats in your body. The recommended ratio is 1:1, but the average ratio is 20:1-50:1. An excess of Omega 6 encourages production of inflammation in your body, so it is important you consume enough Omega 3 fats. Now that you know all of the benefits of Omega 3, you may be wondering where you get it, and a few sources for Omega 3 fats are fish, fish oil, krill oil, and cod liver oil. If you are looking to check your Omega 3 and Omega 6 fatty acid levels, you can order these for $99.95 at https://www.healthonelabs.com/tests_offer/buytest/254/.


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What are the Healthiest and Tastiest Coffee?

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When most people think of coffee, they think of a quick pick me up for the day. What most people don’t know is that it’s rich in antioxidants known as polyphenols.  One very important one in coffee is chlorogenic acid (CGA). CGA helps to stop oxidation and reduce inflammation in the body. Some coffee beans have higher amounts of CGAs and are usually grown at high elevation and near the equator. A few places that grow coffee beans with higher quantity of CGAs is Ethiopia, Brazil, Kenya, and Columbia. The following are a some coffees with the highest content of CGAs at the grocery store: Dunkin Donuts Original Blend and McCafe Premium Roast Decaf/Medium Roast. Artisanal hand-roasted coffees also have high amounts of CGAs, almost 50% more.

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Brand is not the only discriminator to consider.  The type of roast you buy is also important. Light and medium roasts tend to preserve CGAs better because the beans are not roasted at higher temperatures as those coffees labeled “dark roast.”  You should also opt for a fresh ground coffee, because pre grounded coffee usually loses CGAs. Studies have shown that 3 to 5 cups of coffee daily is the desired amount for better health. Remember you can always drink high-polyphenol decaf coffees which can offset some of caffeine’s side affects of irritability, sleep inhibition or increased heart rate.

Take Control of your Health at www.HealthOneLabs.com

 


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Elderberry for Flu and Cold Symptoms

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Elderberry has been used for centuries for multiple purposes, such as to treat wounds or respiratory illnesses like colds. Elder is a shrub or tree and the medicinal parts that are used are the flowers and berries. Studies indicate that the chemicals in elder flower and berries may decrease the swelling in mucous membranes, which in turn, alleviates nasal congestion. There is evidence that suggests that taking elderberry extract, which is called Sambucol, could shorten the amount of time you have the a major cold or flu by 3 days. Sambucol contains herbs and vitamin C in addition to the elderberry, so research does not show if Elderberry by itself could do the same. There is also evidence that suggests a lozenge with Sambucol helped lessen symptoms of a major cold or flu if taken within 24 hours after the symptoms began. There are many forms of elderberry available, like syrup, capsule, and tincture. With the change of seasons going on you might want to consider elderberry for yourself and even your children. As with all supplements, they are considered drugs and you should consult with with your physician and pharmacist for drug interactions.


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Migraines: Food Can Help or Hurt

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Migraines can often be debilitating so it’s important that you do everything you can to prevent them. Some foods that you consume can either cause or help prevent migraines. Trigger foods can increase your likelihood of getting a migraine by 30%. A few foods that may trigger migraines are wine, chocolate, coffee, alcoholic beverages, and citrus fruits. Some common ingredients in those foods are gluten, artificial sweeteners, caffeine, and nitrites. The time you consume these foods and how much you eat are also factors that could determine whether or not you get a migraine.

flu-and-sneezing-imageFoods that are high in histamines may also be triggers for migraines. The theory behind this is that people who suffer from migraines tend to have low or no enzymes that are required to break down histamine.

There are foods that may help prevent migraines. These include foods that are high in omega-3s to omega-6s and folate. Fatty fish like salmon, vegetable oils, and lentils are all good foods to consume if you suffer from migraines. If you know you are someone who suffers from this severe vascular headache, then you might consider making some diet changes.

Take control of your health!

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Food Intolerance or Allergy?

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Food intolerance is difficulty digesting different foods, or in other words  non-allergic food hypersensitivity. Food intolerance differs from food allergies because it doesn’t trigger the immune system and allergies do. An example would be people who are lactose intolerant. It can often be difficult to determine whether you are suffering from an allergy or if you are intolerant to certain foods. One important difference when deciding which one you have is that food intolerance takes longer to emerge than allergies. Allergy symptoms occur relatively quickly while food intolerance can take up to 48 hours to show. You may experience bloating, migraines, irritable bowel, and hives among many other things. Food intolerance can often be chronic while allergies can be outgrown. One out of five people outgrow their peanut allergy. However, some people with intolerance to certain foods have found that abstaining from these foods for a while and then reintroducing them has built tolerance, so they no longer suffer side effects after consuming it. There are blood tests you may have done in order to determine whether or not you are sensitive to any foods. These tests are called Alcat and they are offered on our website www.HealthOneLabs.com

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