Nutrition - Supplement Day

The Benefits of 2 Herbs for Managing Glucose

by Loredana | Oct 8, 2024 | Nutrition

This blog post explores the benefits of two underrated herbs, ginseng and gymnema, in managing glucose levels. It delves into the effects of these herbs on postprandial glucose and HbA1c levels, supported by scientific studies. The post also discusses the potential mechanisms of action and the broader implications for using herbs in glucose management.

Source: Youtube

There are two underrated herbs when it comes down to lowering glucose.

Now this first one I find it to be one of the most potent things that we really should be looking at, not just for glucose modulation, but for sleep, but for overall fatty acid oxidation.

There’s a lot of reasons to be looking into it. The first one is ginseng. Now, there are different categories of ginseng.

There’s American ginseng, there’s Korean ginseng. Typically, I recommend the Korean ginseng.

There’s just more data to back it up. Now, when it comes down to how it affects glucose, it’s very fascinating. And ginseng seems to have a profound effect specifically on postprandial glucose.

So postprandial glucose means what happens after we eat.

When we think of glucose, we think what’s happening all the time with our chronically high levels of blood sugar.

But we have to realize when we look at an average, an average of our blood sugar, we are going to drive up the average more by having huge spikes after we eat than just being chronically high all the time. Right?

So if we can reduce the postprandial spikes, then we can reduce HbA1c and our long term glucose much, much more.

Now there was a study published in the European Journal of Clinical Nutrition that was fascinating because it took a look at subjects consuming one gram of ginseng per meal per day.

So, they basically have them consume ginseng with a meal. Now, in this case, they were twenty four type two diabetics and they did this in a crossover design. So, they did this for a period of time then they washed out.

They had a period where they recovered and let their body come back to baseline and then the people that did placebo crossed over and did the ginseng.

They found invariably that ginseng had a huge effect, a twenty percent reduction in postprandial glucose. That didn’t occur in placebo, even through crossover. But they also found that longer term there is a big decrease in HbA1c. So we have to ask ourselves, okay, what’s the potential mechanism here?

Now full disclaimer, this isn’t the only study on ginseng.

Like, there are studies on Korean ginseng and American ginseng in different categories as far as insulin resistance and glucose. What they tend to think with this one is that it increases what is called glucose dependent insulin secretion.

So that’s the ability for the pancreas to produce enough insulin, the right amount of insulin, when there is just enough glucose present. So basically, they’re able to, it’s able to see the glucose and produce the right amount of insulin.

three bowls of cereal and a spoon on a white surface

Let’s talk about this other one.

It’s an Indian herb and this one’s called gymnema which literally means a sugar blocker in Hindu.

There was a study that was published in Ethnopharmacology, took a look at twenty two subjects.

They gave them four hundred milligrams of this gymnema stuff and they found after eighteen to twenty months that there was a significant reduction in their fasting glucose, their fasting insulin, and their HbA one c.

So much so that even five of the participants were able to stop their meds. Now, the way that this worked, and I’ve talked about this before, is it basically helped the liver recognize that there is glucose in the bloodstream and thereby able to facilitate the proper response from the pancreas.

The reason that we like ginseng and gymnema so much is, a, they work upon different axis, but also they’re just herbs.

Again, we have to understand that when we look at pharmacology in the first place, so many of the amazing drugs and things that we have developed in western medicine over the centuries have come as a result of understanding what’s happening in plants and what’s happening in phytonutrients and phenolic compounds.

This might just be one of those things that’s new and emerging that can change how we control our glucose for good.

Best Protein Supplements For Women

by Loredana | Oct 1, 2024 | Nutrition

Are you on a journey to find the best protein supplements tailored specifically for your needs as a woman? Whether you’re looking to enhance your fitness routine, recover from workouts, or simply maintain a balanced diet, understanding the right protein sources can be immensely beneficial. Let’s take a closer look at what protein supplements might work best for you and why they can play such a vital role in your health and wellness.

What Are Protein Supplements?

Protein supplements are dietary products designed to deliver additional protein to your diet. They come in various forms, including powders, bars, and ready-to-drink shakes. For many, these supplements offer a convenient way to meet nutritional requirements, especially when busy schedules make it hard to consume sufficient protein through food alone.

Why You Might Need Protein Supplements

You might be wondering why many women choose to incorporate protein supplements into their diet. There are several reasons.

Fitness Goals: If you’re into strength training or have specific fitness goals, adequate protein intake can help build and repair muscle tissue.
Busy Lifestyle: For those with hectic schedules or who often skip meals, supplements can serve as a quick solution to ensure you’re getting enough protein.
Dietary Preferences: Vegans, vegetarians, or those with specific dietary restrictions may find it challenging to reach their protein goals, making supplements a valuable addition.

How Much Protein Do You Need?

Determining how much protein you need is key. While individual requirements vary based on age, activity level, and health goals, general guidelines suggest:

Sedentary Women: About 46 grams per day.
Active Women: Typically need between 1.2 to 2.0 grams per kilogram of body weight, depending on the intensity of your training.

Before starting any supplement regimen, it’s wise to consult with a healthcare professional to tailor your intake to your individual needs.

Types of Protein Supplements

Understanding the various types of protein supplements available can help you make an informed choice based on your preferences and nutritional goals. Here’s a breakdown of some of the most popular options:

Whey Protein

Whey protein is a complete protein that contains all essential amino acids and is quickly absorbed by the body.

Benefits: Excellent for post-workout recovery due to rapid absorption. It can also help with muscle building.
Considerations: Some people might experience lactose intolerance, which can lead to digestive discomfort.

Casein Protein

Like whey, casein is derived from milk, but it digests more slowly.

Benefits: Provides a steady release of amino acids, making it a great option before bedtime to support overnight recovery.
Considerations: Also not suitable for those with lactose intolerance.

Plant-Based Proteins

If you prefer non-dairy options, plant-based proteins like pea, rice, and hemp are great choices.

Benefits: Good for those with dietary restrictions and often easier on the stomach. They are also hypoallergenic.
Considerations: While many plant-based proteins lack one or more essential amino acids, combining different sources can help create a complete protein profile.

Egg Protein

Egg protein is derived from egg whites and offers a complete amino acid profile.

Benefits: Great alternative for those who are lactose intolerant and provides high-quality protein.
Considerations: Allergies to eggs can be a concern for some individuals.

Collagen Protein

Collagen is a type of protein that supports skin, joint, and bone health but is not considered a complete protein.

Benefits: Great for improving skin elasticity and joint health, making it particularly appealing for women concerned about aging.
Considerations: It should not be relied upon for muscle building, as it lacks essential amino acids needed for that purpose.

woman standing and eating food facing body of water viewing mountain

How to Choose the Right Protein Supplement

Selecting the right protein supplement involves considering several factors that align with your personal preferences and health goals.

Dietary Preferences and Restrictions

Vegan or Vegetarian: Look for plant-based protein powders, ensuring they are well-balanced.
Lactose Intolerance: Opt for whey isolate or plant-based proteins.

Ingredient Quality

Read the label carefully! Look for proteins with minimal additives, sweeteners, and fillers.

Protein Content

Make sure the protein supplement provides sufficient protein per serving; look for at least 20 grams of protein per scoop for effective results.

Brand Reputation

Do your research on different brands. Look for reviews and third-party testing that indicate quality and purity.

Flavor and Texture

Some protein powders can taste chalky or gritty. If possible, try samples before committing to a larger container to find one that suits your taste buds.

Recommended Protein Supplements for Women

After considering the above factors, here are some of the best protein supplements that have gained popularity among women:

1. Optimum Nutrition Gold Standard 100% Whey

Type: Whey Protein
Protein Content: 24 grams per serving
Flavors: Available in multiple flavors
Why It’s Great: It’s known for high-quality ingredients, effectiveness in muscle recovery, and a variety of flavors to suit your taste.

2. Garden of Life Raw Organic Protein

Type: Plant-Based Protein
Protein Content: 22 grams per serving
Flavors: Natural vanilla or chocolate
Why It’s Great: This product is organic, non-GMO, and includes a blend of various plant proteins.

3. Dymatize Nutrition ISO100

Type: Hydrolyzed Whey Protein Isolate
Protein Content: 25 grams per serving
Flavors: A wide range of flavors including gourmet vanilla and chocolate
Why It’s Great: Known for quick absorption and high quality, this is a great choice for post-workout recovery.

4. Premier Protein Shake

Type: Ready-to-Drink Protein Shake
Protein Content: 30 grams per serving
Flavors: Chocolate, vanilla, and others
Why It’s Great: Convenient and easy to carry, making it perfect for women on-the-go.

5. Vital Proteins Collagen Peptides

Type: Collagen Protein
Protein Content: 20 grams per serving
Flavors: Unflavored or flavored options
Why It’s Great: Excellent for skin and joint health, plus can be added to various foods and drinks.

a scoop of powder next to a bag of powder

Incorporating Protein Supplements Into Your Diet

How can you effectively integrate protein supplements into your daily routine? Here are some practical tips:

Morning Boost

Start your day by adding a scoop of protein powder to your smoothie, oatmeal, or yogurt. This can kickstart your metabolism and help you feel fuller longer.

Post-Workout Recovery

After a workout, consume your protein shake within 30 minutes to enhance muscle recovery. You can also mix it with a source of carbohydrates for optimal results.

Snack Replacement

If you find yourself reaching for unhealthy snacks, consider a protein bar or shake instead. This can help keep your energy levels up and curb cravings without derailing your nutrition goals.

Potential Side Effects of Protein Supplements

It’s essential to be aware of potential side effects when using protein supplements. Although they are generally safe, some common issues may arise:

Digestive Discomfort

Some protein powders can cause bloating or gas, especially if consumed in large amounts or if you’re sensitive to certain ingredients.

Kidney Concerns

For healthy individuals, protein supplementation is generally safe; however, excessive protein intake could put undue stress on your kidneys over time, especially if you already have existing kidney issues.

Nutrient Imbalance

Relying too heavily on protein supplements rather than whole foods can lead to imbalances in your diet. It’s important to incorporate a variety of foods to ensure you’re meeting all your nutrient needs.

Conclusion: Finding What Works for You

Ultimately, the best protein supplement for you will depend on your personal health goals, dietary preferences, and lifestyle. By taking the time to understand your options and how each type of protein can serve your body best, you’ll be well on your way to finding a supplement that supports you.

As you embark on or continue your journey towards better nutrition, remember that supplements are meant to complement a balanced diet, not replace it. Prioritize whole, nutrient-dense foods, and don’t forget to enjoy the process of finding what works best for your unique body and lifestyle. Happy supplementing!

Healthy Food Bowls

by Loredana | Sep 15, 2024 | Nutrition

What if you could make every meal not only delicious but also nutritious?

Healthy food bowls are a fantastic way to combine various ingredients to create balanced, wholesome meals. Whether you’re looking to boost your energy, maintain a healthy weight, or simply enjoy great food, food bowls can be your go-to solution.

What are Healthy Food Bowls?

Healthy food bowls are flavorful combinations of various ingredients, typically served in a single bowl. They can include grains, vegetables, proteins, and sauces, all mixed together to form a satisfying meal. This format not only allows for a variety of textures and tastes but also makes it easy for you to control what goes into your food, ensuring that you’re eating healthily.

The Components of a Healthy Food Bowl

To create a nutritious food bowl, you can think of it in terms of five key components:

Base: This is usually a grain like brown rice, quinoa, or farro. A solid base provides the foundation for your food bowl and adds essential carbohydrates to fuel your day.
Protein: Incorporating a source of protein is essential for maintaining energy levels and muscle health. You can choose from plant-based options like tofu, beans, and legumes or animal-based proteins such as chicken, fish, or eggs.
Vegetables: Fill your bowl with a variety of colorful vegetables. Different vegetables bring unique nutrients, so aim for a mix of leafy greens, cruciferous vegetables, and root vegetables. Try to use seasonal and fresh produce.
Healthy Fats: Adding healthy fats, like avocado, nuts, or seeds, provides flavor and helps keep you satiated. They are also important for nutrient absorption.
Dressing or Sauce: A good dressing can elevate the flavor of your bowl. Opt for homemade dressings using natural ingredients whenever possible to keep things healthy.

Let’s break down these components further.

Source: Youtube

Base Ingredients

The base sets the tone for your healthy food bowl. Grains are among the most popular choices because they provide essential nutrients and fiber. Here’s a table to help you understand some excellent base options:

Grain	Nutritional Benefits
Brown Rice	High in fiber; promotes satiety
Quinoa	Complete protein; packed with vitamins
Farro	Rich in protein and fiber
Barley	Supports digestive health
Bulgur	Low in calories; high in vitamins

Choosing the right base is key to balancing your meal’s carbohydrates and fibers. Opt for whole grains whenever possible to reap the maximum health benefits.

Protein Choices

Protein sources are not just for athletes; they are vital for everyone. Including protein in your meals can help you feel full and satisfied. Here’s a look at some protein options you might consider:

Protein Source	Nutritional Benefits
Chicken Breast	Lean source of protein; low in fat
Tofu	Plant-based protein; contains all essential amino acids
Chickpeas	High in fiber and protein; great for digestion
Eggs	Versatile and rich in nutrients like choline
Salmon	Rich in omega-3 fatty acids; supports heart health

When choosing your protein, consider your dietary preferences—whether you follow a plant-based, vegetarian, or omnivorous diet. There are plenty of delicious options for everyone.

Vegetable Variety

Vegetables are essentially the colorful superheroes of your food bowl. Not only do they add crunch and flavor, but they also provide essential vitamins and minerals. Here’s a table that highlights some excellent vegetable choices:

Vegetable	Nutritional Benefits
Spinach	High in iron and vitamins A, C, and K
Bell Peppers	Rich in vitamin C; adds a sweet crunch
Broccoli	Contains antioxidants; promotes digestion
Sweet Potatoes	Loaded with beta-carotene; great for energy
Carrots	Excellent source of beta-carotene and fiber

By mixing different types of vegetables, you’ll not only enhance the flavor of your bowl but also increase the nutritional profile.

Adding Healthy Fats

Healthy fats are essential for brain health and help with nutrient absorption. Here are some options you might consider:

Healthy Fat Source	Nutritional Benefits
Avocado	High in monounsaturated fats; may improve heart health
Almonds	Packed with vitamins and good fats
Chia Seeds	Loaded with omega-3 fatty acids and fiber
Olive Oil	Contains antioxidants; promotes healthy cholesterol levels
Walnuts	Good source of omega-3; supports brain health

Incorporating just a small amount of healthy fats can make your meal more enjoyable while enhancing your health.

Dressings and Sauces

The dressing can make or break your food bowl. Homemade dressings ensure you know exactly what goes into your meal, keeping it healthy and free from preservatives. Here are some popular dressing ideas you might want to try:

Dressing/Sauce	Ingredients
Lemon-Garlic Vinaigrette	Olive oil, lemon juice, minced garlic, salt, and pepper
Creamy Tahini Dressing	Tahini, lemon juice, garlic, and water
Spicy Peanut Sauce	Peanut butter, soy sauce, lime juice, and chili flakes
Yogurt and Herb Dressing	Greek yogurt, fresh herbs (like dill or parsley), and lemon
Italian Balsamic Vinaigrette	Balsamic vinegar, olive oil, honey, and Italian herbs

Feel free to experiment with quantities and adjust flavors to suit your liking. A little dressing can go a long way in enhancing the flavor of your bowl.

Benefits of Healthy Food Bowls

Now that you have a solid understanding of how to build a healthy food bowl, let’s look at some of the benefits they offer:

1. Nutrient-Rich Meals

Healthy food bowls are great for packing in nutrients. By combining different food groups, you’re more likely to meet your daily nutritional needs. Each component contributes its unique vitamins, minerals, and health benefits.

2. Customizable and Versatile

The beauty of food bowls lies in their versatility. You can tailor them to your preferences or dietary restrictions. Feel free to switch out proteins, grains, and vegetables according to the season or what you have in your fridge.

3. Quick and Easy Meal Prep

Food bowls are the perfect solution for meal prepping. You can prepare the base, roast vegetables, and cook proteins in advance, allowing you to assemble healthy meals quickly during the week. It simplifies your life while keeping you on the path to health.

4. Encourages Mindful Eating

Eating from a bowl encourages you to savor every bite. It allows you to appreciate the different flavors and textures which can promote mindful eating, leading to better digestion and satisfaction.

5. Great for Weight Management

With a balanced food bowl, you’re controlling portions of each food category. This can help in managing weight by ensuring you’re getting all the nutrients you need without overindulging in any one area, especially unhealthy fats or sugars.

Popular Healthy Food Bowl Ideas

If you’re looking for inspiration, here are some popular food bowl combinations you might enjoy:

1. Buddha Bowl

A Buddha bowl is all about balance. Typically, it includes whole grains (like quinoa), a mix of vegetables (roasted sweet potatoes, steamed broccoli), a source of protein (chickpeas or grilled chicken), topped with avocado, nuts or seeds, and finished with a tahini dressing.

2. Poke Bowl

Originating from Hawaii, poke bowls feature a base of sushi rice or brown rice, topped with raw fish (like tuna or salmon), seaweed, avocado, and a drizzle of soy sauce or spicy mayo.

3. Mediterranean Bowl

For a Mediterranean spin, start with couscous or farro as your base, add grilled chicken or falafel, top with cherry tomatoes, cucumbers, olives, and feta, and finish with a drizzle of olive oil and lemon juice.

4. Breakfast Bowl

Who says bowls are just for lunch and dinner? A breakfast bowl can consist of a base of oatmeal or yogurt, topped with fresh fruits, nuts, seeds, and a drizzle of honey.

5. Taco Bowl

For a fun twist, prepare a taco bowl using a base of brown rice or cauliflower rice, topped with seasoned ground turkey or beans, lettuce, diced tomatoes, avocado, and a dollop of salsa or Greek yogurt as a sour cream alternative.

Tips for Creating Your Healthy Food Bowls

Freshness is Key: Use fresh, seasonal ingredients whenever possible. This enhances flavor and maximizes nutrient content.
Balance Flavors: Aim for a mix of different flavors—salty, sweet, sour, and umami—by combining various ingredients.
Play with Textures: Include a range of textures, from creamy (avocado) to crunchy (nuts), to make your bowl more satisfying.
Prep Ahead: Consider cooking your grains and proteins in bulk at the beginning of the week, making it easier to assemble bowls on busy days.
Experiment with Herbs and Spices: Don’t forget to enhance the flavor of your bowls by using fresh herbs or spices—you can transform a basic combination into something special.

Conclusion

Creating healthy food bowls is not only an easy way to pack nutrients into a single meal, but it’s also fun and satisfying. You can embrace the creativity in assembling different combinations based on what you enjoy or what’s available to you. Plus, as you practice building your bowls, you’ll likely discover new flavors and favorites, making mealtime something to look forward to instead of a chore. So, why not give it a try? A delicious, healthful bowl is just a few ingredients away!