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Diet and Lifestyle

Top Tips For Keeping Healthy & Fit

Here are four simple changes that will leave you looking and feeling great.

As with all of my recommendations, I like to keep it simple and steer things back towards nature. That means focusing on nutritious foods, being active, breathing a little sunshine and enjoying life!

> Move with intention – Exercise is essential as we all know, but some of us find ourselves seeing it more as a chore than something enjoyable. Find a form of exercise you enjoy, that you don’t want to miss and commit to three or four sessions a week at a moderate level of intensity. Each session, train with ‘intention’, meaning you enter the session with an idea of the outcome you want to achieve. For example, it might be ‘in this session I want to get a little bit stronger with my push ups’ or ‘for this session I just want to take time for me’. The difference you’ll see from setting an intention with each session and finding a form of training you love will be noticeable.

> Slow down and breathe – We’re all so busy these days that it’s easy to become overwhelmed and stressed. Use the power of breath to become more mindful throughout your day. Craving sugar, a cigarette or junk food? Take six deep breaths and notice the change in how you feel – taking you out of ‘fight or flight’ mode and into a more mindful and empowering state. Box breathing is a favourite tool of mine. Focus on a four-second inhale through your nose. Hold that breath for four seconds. Breathe out for four seconds and hold for four.

> Take your healthy fats – The majority of us are deficient in Omega-3, so I’m always prompting people to look at their intake of fats. Though for a long time people feared fats, we are coming to realise their importance in heart and brain health as well as overall wellbeing. Udo’s Oil offers the perfect blend of Omega 3, 6 and 9 and includes flax seed, sunflower seed, sesame seed and a range of other oils giving a perfect blend for use in salads, smoothies or dressings. I shoot for three tablespoons every day. Ideally, you should go with 1 tablespoon per 25kg body weight.

> Go outside! We spend so much time stuck inside in front of blue light screens. Irish weather doesn’t help either, but where you can, try to get outside and soak up the fresh air. It’s incredible the effect it can have on your mood and general wellbeing. Consider that when you’re in great form you are much more likely to want to be active and eat well.

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Diet and Lifestyle

One Nutrition Organic Black Seed Oil

Black seed oil is high in antioxidants and may have several benefits for health. These include the treatment of asthma and various skin conditions, lowering blood sugar and cholesterol levels, aiding in weight loss, and protecting brain health. Early research suggests that taking a specific black seed oil product twice daily for 6 weeks might reduce total cholesterol, “bad” low-density lipoprotein (LDL) cholesterol, and blood sugar levels in people with metabolic syndrome.

For over two thousand years the black seed (Nigella sativa) has been traditionally used as a food and in general wellbeing. Known as ‘The Blessed Seed’ it is said
to have a wide number of benefits based on traditional use. Made exclusively from organic Egyptian black seed, preserved in an amber glass bottle.

How to take: Take 1 teaspoon (5ml) as needed. Can be added to drinks, used in salad dressing or drizzled over vegetables. Store in a cool dry place. Once opened, store in the refrigerator. Not recommended for use in frying.

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Diet and Lifestyle

What should we be eating to help us resist the coronavirus?

The COVID-19 pandemic, and our efforts to flatten the curve, present major challenges to people living in Nevada, and the world. Food and nutrition are key issues, as many people are looking for ways to boost their immune systems to fend off and fight the virus. David St-Jules is an assistant professor at the College of Agriculture, Biotechnology & Natural Resources who researches how nutrition affects various diseases and medical conditions. He offers the following advice to the public on how diet can, and cannot, help combat COVID-19.

Our current attitudes and beliefs toward healthy eating are largely shaped by nutrition research and marketing designed to address the long-standing epidemics of obesity, and obesity-related chronic diseases in the U.S., not deal with infectious diseases such as COVID-19. When faced with the threat of a currently untreatable, potentially fatal disease, it is common for us to look to diet for a potential cure. However, we must realize that foods and supplements are not drugs, and diet is necessarily limited in what it can achieve. Arguably the best thing that people can do to help combat coronavirus is to follow the evidence-based guidelines for healthy eating designed to provide adequate nutrition, including adequate nutrition to help ensure our immune systems are properly functioning. Here are some clarifications surrounding our efforts to fend off COVID-19 with our food and nutrition choices.

Can I get infected from food?

  • Current evidence indicates that the coronavirus is primarily transmitted person-to-person via respiratory droplets produced through coughing and sneezing.
  • No evidence supports the transmission of coronavirus from food or food packaging. Although the virus may be transmitted from surfaces and objects through contact with the mouth, nose, and eyes, this is not thought to be the main route of transmission.

Are there specific foods and nutrients that will reduce my risk of infection?

  • Yes and No.
  • Yes – Nutrients are required in adequate amounts to support our body functions, including those that help our immune system to work properly and help protect us against viruses such as the coronavirus. Nutrient deficiencies can therefore impair our immune system., but there is no evidence that nutrient excess will enhance our immune system.
  • No – There is no evidence that specific foods or nutrients prevent viral infections such as COVID-19 in healthy adults who are meeting their daily nutrient needs.

What can people do from a diet perspective to reduce the risk of harm from COVID-19?

  • Follow the USDA MyPlate food recommendations. The USDA’s MyPlate is the current nutrition guide designed to provide the required amounts of essential nutrients for healthy adults and children. To prevent nutrient imbalances (deficiency or toxicity), people are advised to consume the recommended balance of food groups and choose a variety of foods within each food group.
  • Beware of misleading claims. The U.S. Food and Drug Administration and Federal Trade Commission have already issued warning letters to numerous companies for claims related to COVID-19 – claims regarding foods, test kits, vaccinations, pills, potions, lotions, and more. People should be wary of unsubstantiated claims related to improving immune function. More information on coronavirus scams, what the Federal Trade Commission is doing about them, and what you can do to avoid falling prey to them be found on the Federal Trade Commission’s website.

What about supplements?

  • By design, dietary and herbal supplements are not required to show that they are safe or effective (that would be drugs), nor are they able to claim the ability to prevent, treat or cure a disease (that would also be drugs). But, supplement manufacturers can craft messages that imply health benefits such as, “boosts immunity,” and consumers often interpret these messages to be hard facts. Such claims are not subject to the standard of significant scientific agreement among experts and are not vetted by the U.S. Food and Drug Administration.
  • For most adults, a multivitamin/multimineral supplement is unnecessary and unlikely to provide any additional protection in those consuming the balanced, varied diet recommended in MyPlate.
  • Beware of costs. Supplements can be very expensive. Unless you are certain of the benefits, this money may be better spent on foods to support a healthy diet.
  • Beware of claims. The potential benefits of supplements are often based on basic research, such as cell culture research and animal studies. Often these effects are not substantiated by more in-depth scientific research on humans, and therefore these effects are not known to translate to humans.
  • Beware of unintended consequences. Taking a given supplement can have multiple effects on our bodies, including effects with negative consequences. For example, we know that zinc is an important nutrient for immune function, and this could be the basis for an “immune-boosting” claim, encouraging zinc supplements. However, taking too many zinc supplements can reduce the absorption of other nutrients, such as iron, which is also important for immune function. Thus, taking mega-doses of any certain nutrient is not recommended for the general public.

Where are we today?

What we know is that diet is one of the most important factors we can control to improve our health, including our immune systems. Nutrients in food are like fuel for our immune engines, necessary to make them run properly. Putting in excess fuel doesn’t make the engine run better.

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But, it is equally important to recognize: while nutritional science may one day identify specific dietary patterns that will reduce the risk of infection in otherwise healthy, well-nourished adults, the field is relatively young, and we simply aren’t there yet. Just because there is a gap in our understanding does not mean that we should fill it with foods or supplements that have undemonstrated benefits, and uncertain consequences.

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For now, we need to focus on what we do know, which is that a balanced, varied diet is the best way to supply the nutritional fuel that our immune engines need. No diet will guarantee protection. Plenty of apparently well-nourished people have already been infected. But, nutrient deficiencies can certainly impair our immunity and increase our risk of infection.

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Diet and Lifestyle

MGO Manuka Honey 100+

Why Manuka Honey?

Manuka honey is used as a natural ointment for wounds of all kinds. It has been hailed as a go-to germ fighter in an age of resistance to conventional antibiotics. Proponents also claim that Manuka honey can treat other conditions from acne to sinus issues.

Manuka honey hasn’t been used very long as a traditional remedy. It’s the product of the New Zealand scrub plant that gives it its name. European honey bees introduced it to the area in the early 19th century. When bees pollinate from this plant, their honey is more potent than standard honey bee honey. This is because it has a higher concentration of methylglyoxal (MGO).

What are the benefits of Manuka honey?

When it comes to superfoods, raw honey is associated with health benefits. Manuka isn’t raw honey, but it is specialized. It’s antibacterial and bacterial resistant. This means that bacteria shouldn’t be able to build up a tolerance to its antibacterial effects.

Manuka honey is said to be effective for treating everything from a sore throat to clearing up blemishes on your skin.

Other purported benefits of honey include:

  • helping heal cuts and scrapes
  • clearing infections
  • easing stomach aches
  • improving digestion
  • boosting the immune system
  • providing energy

– 100% New Zealand Pure Manuka Honey
– MGO™ content guaranteed
– Traceability guaranteed from beekeeper to jar

Harvested over 4 short weeks each year, MGO™ Manuka Honey is sustainably sourced from beehives in remote and pristine areas of New Zealand with full traceability from beekeeper to jar.

This delicious, smooth and creamy honey contains a minimum of 100mg of MGO™ per kg and is available in 250g, 500g or 1kg jars.

The unique benefits of Manuka Honey are well documented and are scientifically tested. However, it is important to know that the level of methylglyoxal can vary greatly in Manuka Honey, so you want to be sure you know what you’re getting. That is why at Manuka Health we test and certify our MGO™ Manuka Honey to guarantee the level of methylglyoxal present, as indicated on the label.

Recommended Use:

Enjoy MGO™ Manuka Honey off the spoon, with food such as toast or drizzled over porridge, or add to a hot drink when you are feeling a little under the weather

Please note Manuka Honey is not suitable for children under 12 months.

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