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Which supplement should I take? #Supplement Explorer
Are you always on your phone looking at which supplements you should take? Do you look at reviews? How do you decide what to buy?
As someone who has been in the nutraceutical industry for over 10 years, I’ve worked with many suppliers and companies to understand why an ingredient is chosen, what research is behind it, and how to sell it to a consumer, so if you are looking for some answers to questions you may have, drop a comment, or even better check out the Supplement Explorer on the site. It is free to use, 3 questions, and a simple output. No info is stored.I made the Supplement Explorer purely for my use and then thought, well, if it is useful for me, maybe it is useful for others. The tool is not affiliated with any company or brand, but was just a way for me to showcase what I find useful. If you use it, do give me feedback as to what you’d like to see it on too.
Stay well and remember, before taking any supplements, check with your doctor if it is a good fit for you or not!
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Do you like to take gummies as a supplement?
I enjoy taking gummies as a supplement for many reasons, here’s why:
- They are easy to take:
Gummies are a convenient and easy way to take your supplements. Unlike traditional pills and capsules, which can be difficult to swallow, gummies are soft and chewy, making them much more pleasant to take. Plus, they come in small, bite-sized pieces, and they can be taken on the go.
- They taste great:
One of the main reasons gummies have become so popular is that they taste great. Many gummies are made with natural fruit flavors and sweeteners, making them a delicious and enjoyable way to get your daily dose of nutrients. Just look for those that are not heavily sugar coated as the calories can add up but note sometimes the sugar is there to mask the harsh flavor of the vitamin or mineral.
- They are versatile:
Gummies come in a variety of different formulations, making them versatile and adaptable to a wide range of needs. From multivitamins to probiotics, there is a gummy supplement for almost every health concern. This makes it easy to find the right supplement to meet your specific needs. Lots of choices but remember gummies might deliver less of that active that you seek just because of how they are processed.
- They are visually appealing:
Finally, gummies are visually appealing, with bright colors and fun shapes that make them attractive to both children and adults. This can make taking supplements a more enjoyable experience and can even help to encourage compliance.
No matter your reason for choosing gummies as a supplement, if you enjoy taking them, then likely you will stick to taking them as needed.
Stay well!
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When should you stop eating before bedtime?
I have been trying different end times for eating before bed and each stopping point has resulted in a different outcome. While some people believe that it’s best to avoid eating anything right before bed, others argue that it’s perfectly okay to have a small snack before hitting the hay. So, should you eat before bedtime?
Firstly, remember that everyone’s body is different. Some people may feel fine after eating a late-night snack, while others may experience discomfort or indigestion. If you’re someone who tends to have trouble sleeping after eating, then it’s best to avoid eating anything at least two hours before bedtime. This will give your body enough time to digest the food and help you sleep more comfortably.
On the other hand, if you’re someone who struggles with hunger pangs at night, then a small snack before bedtime might actually help you sleep better. Just be sure to choose something that’s easy to digest and won’t cause any discomfort. Good options include a small bowl of cereal, yogurt, a piece of fruit, or a handful of nuts.
Another factor to consider is the type of food you’re eating before bed. Foods that are high in fat or protein take longer to digest, which can cause discomfort and disrupt your sleep. On the other hand, foods that are high in carbohydrates can help you feel sleepy and relaxed. So, if you’re going to have a snack before bed, choose something that’s high in carbohydrates and low in fat and protein. Though for me, eating yogurt is the go to.
Finally, it’s important to remember that late-night snacking can lead to weight gain if you’re not careful. Eating too much before bed can disrupt your body’s natural hunger signals and lead to overeating. So, if you’re going to have a snack before bed, make sure it’s a small, healthy one. For me, I find that stopping eating about two hours before bed and having a cup of green tea is ideal but as stated earlier, everyone’s body is different so find what works for you.
Stay well!
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What’s up with Melatonin?
Having a hard time sleeping? Did you count sheep to sleep? Did you turn to a supplement? If you did use a supplement, you likely chose melatonin but why? Melatonin is a hormone produced naturally by the pineal gland in the brain. It helps regulate the body’s sleep-wake cycle, commonly referred to as the circadian rhythm. Melatonin production is triggered by darkness and inhibited by light. As a result, the body typically produces more melatonin at night, making it easier to fall asleep.
Melatonin supplements can be helpful for people who struggle with falling asleep or staying asleep. They may also be beneficial for people who work night shifts or have jet lag. Melatonin supplements can help regulate the body’s sleep-wake cycle, making it easier to fall asleep and wake up at the desired times. However, it’s important to note that melatonin supplements are not a cure-all for sleep problems. They should not be used as a replacement for good sleep habits, such as maintaining a regular sleep schedule, creating a relaxing sleep environment, and avoiding caffeine and electronics before bedtime.
Remember, it’s important to talk to a healthcare professional before taking melatonin supplements, especially if you are pregnant or breastfeeding, taking other medications, or have a medical condition. Melatonin supplements can interact with some medications and may have side effects, such as dizziness, headaches, and nausea.
Stay well!
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How do I lose those last 10 pounds?
I’m struggling! I’m working out 4-5x/week, eating in a calorie deficit, tracking my food on My Fitness Pal and yet the weight doesn’t drop. What should I look at?
- You’re not accurately tracking your calories.
Common advice would be to track your calories but I do that so this likely isn’t the issue for me. However, it might be something you struggle with. Even small errors in tracking can add up and make a big difference in the number of calories you consume. Make sure you’re measuring your portions, using a food scale, and tracking everything you eat and drink.
- You’re not accounting for hidden calories.
Hidden calories can easily add up and sabotage your weight loss efforts. For example, condiments, sauces, and dressings can be high in calories, but we often don’t consider them when tracking our intake. Be sure to read labels carefully and account for every calorie, even the small ones. This is likely where I’ll be probably not correct but then again I don’t really grab ketchup and the like typically.
- You’re not eating enough protein.
Protein is an essential nutrient that helps you feel full and satisfied. If you’re not getting enough protein, you may feel hungry all the time, which can lead to overeating. Try to include a source of protein in every meal and snack, such as chicken, fish, tofu, or beans. My protein struggle is real! Check out my earlier post on this!
- You’re not getting enough sleep.
Sleep is essential for overall health and wellbeing, and it can also impact your weight loss efforts. Lack of sleep can disrupt your hormones and metabolism, making it harder to lose weight. Aim for at least 7-8 hours of sleep each night to support your weight loss goals. Check! I get this amount of sleep so not another source of error for me.
- You’re not being patient.
Weight loss takes time and consistency, and it’s important to be patient with yourself. It’s normal to hit plateaus or have slow progress at times, but that doesn’t mean you’re not making progress. Keep tracking your calories, eating healthy foods, and staying active, and you’ll eventually see the results you want. Patience, I have plenty of but it truly is frustrating when the scale doesn’t budge!
The mystery of my struggle remains but I’ll keep trying and hoping I can achieve my goals!
Stay well!
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Can rice cause acidity? Bloating?
I eat a lot of rice as it’s a staple in the Indian diet but lately I’ve noticed a couple of thing. As I consume more and more, I now feel bloated followed by an increase in acidity. Should I grab Tums or Alka Seltzer or is there something else that I can do so that these symptoms don’t occur? Let’s find out.
Acidity refers to the excessive production of stomach acid, which can cause a burning sensation in the chest and throat or even cause you to vomit. Bloating, on the other hand, is the feeling of fullness or tightness in the stomach caused by excess gas. With a combo of both, you might feel nauseous and feel yuck!
One of the main reasons why rice can cause acidity and bloating is because it is a carbohydrate-rich food that is broken down into sugar during digestion. This process can cause the production of excess gas in the stomach and intestines, leading to bloating. Also, rice contains fructose. In some people, consuming fructose can lead to bloating and digestive discomfort. Additionally, some types of rice, such as brown rice, are high in fiber, which can also cause bloating and flatulence in some individuals. But remember, you might the need fiber to stay regular if you’re not eating enough of it daily.
Another factor to consider is how rice is prepared. If rice is not washed or rinsed properly, it may contain traces of dirt, bacteria, or pesticides that can upset the stomach and cause acidity. Similarly, if rice is cooked in excess water or is overcooked, it may become mushy and difficult to digest, leading to bloating and indigestion. Luckily, I always wash my rice three times until the water runs clear and then it gets cooked.
So, what can you do if you experience acidity and bloating after eating rice? Here are some tips:
- Choose the right type of rice: Some types of rice, such as basmati or jasmine, are easier to digest than others. Additionally, white rice is easier to digest than brown rice because it has lower fiber content.
- Rinse the rice before cooking.
- Cook the rice properly. Follow the instructions on the package carefully and avoid overcooking or using too much water.
- Avoid eating too much rice. Instead, try to eat smaller portions and balance your meals with other foods.
- Consider other alternatives. You may want to consider alternatives, such as quinoa, millet, or barley, which are lower in carbohydrates and easier to digest.
Eat in moderation and maybe follow the tips above and you might not have acidity and bloating.
Stay well!
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Thank you!
I wanted to write and say Thank You to my readers and followers!
Thanks for supporting me and reading along!
Creating a blog and growing it sure takes time so I appreciate the support!
Please follow if you don’t already!
If you would like to read about something in particular, just leave me a comment!
Stay well!
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Broccoli: things to know
I love to eat broccoli, how about you? Whether it is in a casserole or salad or even raw, it really is a vegetable that I enjoy eating but how do you tell if it fresh when you go to buy it? Here are some tips on what to look for so you can make the healthiest meal you can.
- Look for vibrant green color: Fresh broccoli should be a vibrant green color, with no yellowing or browning. The stalks should be firm and not limp or rubbery. Avoid broccoli with spots or bruises, as this is a sign of decay.
- Check the florets: The florets should be tightly packed and not wilting. If the florets have started to separate or become yellow, the broccoli is not as fresh as it could be. Also, inspect the florets because bugs are likely stuck in there if any exists.
- Smell it: Fresh broccoli should have a mild, slightly sweet smell. If it has a strong, unpleasant odor, it’s a sign that it’s past its prime. The smell test is a good reliable test that I find works well.
- Check the cut ends: If the cut ends of the broccoli stem are dry or discolored, it’s a sign that the broccoli has been sitting around for a while. Look for broccoli with fresh, moist cut ends.
- Consider the season: Broccoli is typically in season from October through April, so if you’re buying broccoli outside of this time frame, it may not be as fresh as it could be.
Stay well!
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Probiotics for a stomach ache?
As I continue to recover from whatever it is that’s causing my stomach to ache, using my scientific knowledge, I decided to revisit the benefit of probiotics for my gut health. Should I take a supplement for it? Will it help?
If you’re like me, when your stomach is upset, it can be hard to concentrate on anything else. The discomfort, bloating, and pain can make it difficult to eat or even function normally. Luckily, probiotics may help to alleviate some of these symptoms.
Probiotics are live bacteria that can be found naturally in some foods or supplements–you probably see it most in yogurts that you purchase. They are beneficial to our gut health, as they help to balance the good and bad bacteria in our digestive system. By doing so, probiotics can help to promote better digestion and prevent stomach ailments.
In addition to IBS (irritable bowel syndrome), probiotics may also help with other types of stomach aches, such as those caused by antibiotics. When you take antibiotics, they kill off both good and bad bacteria in your gut, which can lead to an imbalance and cause stomach discomfort. Taking probiotics during or after a course of antibiotics can help to replenish the good bacteria and restore balance to your gut.
Probiotics may also help to boost the immune system, which can be beneficial for overall gut health. A healthy gut is essential for a strong immune system, as about 70% of our immune cells are located in our gut. By promoting the growth of good bacteria, probiotics may help to strengthen our immune defenses and prevent infections and illnesses.
If you are experiencing stomach aches or discomfort, it’s important to talk to your doctor to determine the cause and best course of treatment. In some cases, probiotics may be a helpful addition to your treatment plan. However, not all probiotics are created equal, so it’s important to choose a high-quality supplement or consume probiotic-rich foods like yogurt, kefir, or sauerkraut. With the right probiotic regimen, you may be able to soothe your stomach and improve your gut health in no time.
Stay well!
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Snow shoveling as an exercise
We are getting our first winter snowstorm and basically what that means to many of us is that it’s time to shovel or plow the snow. Snow shoveling is a tedious chore but I remind myself that it’s actually good exercise, which helps me get through it. Here are some reasons why it is so good:
- It’s a Full-Body Workout
Snow shoveling is a full-body workout that engages your arms, shoulders, back, core, and legs. The act of lifting and throwing snow requires you to use your upper body muscles, while the twisting and turning of your body to reach different areas engage your core muscles. Additionally, pushing and walking through the snow requires you to use your leg muscles, making it a complete full-body workout. You’ll definitely feel it the next day, I promise!
- It Burns Calories
Since snow shoveling involves full-body movements, it is a great way to burn calories. On average, a person can burn around 300-400 calories per hour of shoveling. This is equivalent to the amount of calories burned during a moderate-intensity workout such as cycling or swimming. No gym needed today as every muscle will be working!
- It Improves Cardiovascular Health
Snow shoveling is a cardiovascular exercise that can improve heart health. When you shovel snow, your heart rate increases, and you breathe faster and deeper, which improves blood circulation and oxygenation to your body. This, in turn, can improve cardiovascular health and reduce the risk of heart disease. If you’re huffin and puffin, take a break, drink water, and go slower!
- It Builds Strength and Endurance
Snow shoveling requires strength and endurance, especially when dealing with heavy or wet snow. Over time, regular snow shoveling can build strength and endurance in your muscles, making it easier to perform daily tasks and reducing the risk of injury.
- It’s a Mood Booster
Physical activity, such as snow shoveling, can release endorphins, which are hormones that make you feel good. This can boost your mood, reduce stress, and improve overall mental health. Remember my earlier endorphins post, here’s another way to increase them!
As much as snow shoveling is a chore just remember you’re also getting your workout for the day. All about perspective!
Stay well!
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Water–what does it do for you?
Do you like to drink water or struggle with it? For me, it all depends on my mood that day. But have you ever wondered exactly how much of the human body is made up of water? Let’s find out.
The human body is composed of various elements, including oxygen, carbon, and hydrogen. However, water is by far the most abundant substance, accounting for approximately 60% of the human body’s total weight–whoa! This percentage can vary slightly depending on factors such as age, sex, and body composition. For example, males tend to have a higher water content than females, as do individuals with more muscle mass. Plus, if you take creatine while working out, you’re likely to retain even more water.
So why is water such a critical component of the human body? There are several reasons. First, water plays a crucial role in maintaining the body’s temperature. Through a process known as thermoregulation, the body uses water to help regulate its temperature and prevent overheating or cooling down too quickly.
Water also serves as a lubricant in the body, helping to protect joints and other tissues from damage. It helps to cushion and protect vital organs, such as the brain and spinal cord, and is an essential component of mucus and other bodily fluids that help to keep tissues moist.
Another critical function of water in the body is to aid in digestion and nutrient absorption. Water helps to break down food and carry nutrients to cells throughout the body. It also helps to remove waste products from the body through processes such as urination and sweating.
In addition to its essential physiological functions, water is also vital for overall health and wellbeing. Dehydration, or not having enough water in the body, can lead to a range of symptoms, including fatigue, dizziness, and confusion. In severe cases, dehydration can even be life-threatening.
To maintain optimal hydration levels, it’s recommended that individuals drink at least 8 glasses of water per day, or approximately 2 liters. However, individual needs may vary depending on factors such as activity level, climate, and overall health status. It’s also important to note that other beverages, such as tea, coffee, and juice, can contribute to overall hydration levels.
Stay well!
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