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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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Quick exercises
Moving at a desk job is so tough. I know because I deal with it. I bought a stepper to help with that but what if you don’t have equipment? Here are some exercises that you can do in just 5 minutes:
- Squats Squats are a great exercise that works your glutes, quads, and hamstrings. Simply stand with your feet shoulder-width apart, and lower your body until your thighs are parallel to the ground. Then, stand back up and repeat for 5 minutes. This will be a burn because squats for 5 minutes is a lot so go slow.
- Push-ups Push-ups are a classic exercise that works your chest, triceps, and shoulders. To perform a push-up, start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up and repeat for 5 minutes. If you have spare dumbbells near by then use those to elevate your pushups and planks (below).
- Jumping jacks Jumping jacks are a fun and effective exercise that gets your heart rate up and works your whole body. Simply jump and spread your legs while raising your arms overhead, then jump back to the starting position and repeat for 5 minutes.
- Lunges Lunges work your glutes, quads, and hamstrings. To perform a lunge, step forward with one leg and lower your body until your knee almost touches the ground. Then, push back up and repeat with the other leg for 5 minutes. Need a challenge, try reverse lunges or lunges with light dumbbells.
- Plank Planks are a great exercise that works your core, back, and shoulders. Simply get into a push-up position, but instead of lowering your body, hold it in a straight line from your head to your heels. Hold for 30 seconds, then rest for 10 seconds and repeat for 5 minutes.
Stay active and keep moving. As Apple watch users say, try to close your rings or meet your goals for the day!
Stay well!
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Endorphins
Being President’s Day in the US, I was watching a feel good movie, Legally Blonde. Classic, right? There is a dialogue in their about endorphins and it got me to thinking about how exercise and endorphins are related and bam! A blog post was born!
So what are endorphins?Endorphins are a group of naturally occurring chemicals in the body that are responsible for providing pain relief, reducing stress and anxiety, and promoting a sense of well-being. They are often referred to as the body’s natural painkillers and are released by the brain in response to various stimuli such as exercise, laughter, and even eating certain foods.
One of the most well-known ways to stimulate the release of endorphins is through exercise–see Legally Blonde had it right! When we engage in physical activity, our bodies produce endorphins to help reduce pain and fatigue and improve our mood. This is why exercise is often referred to as a natural antidepressant and stress reliever.
In addition to exercise, other activities that can stimulate the release of endorphins include laughter, listening to music, spending time with loved ones, and even eating spicy foods. The release of endorphins is often accompanied by a feeling of happiness and relaxation, which can be very beneficial for our overall health and well-being.
Research has shown that the release of endorphins can also have positive effects on the immune system and can even help to reduce inflammation in the body. Endorphins have also been found to have a positive impact on mental health, with studies showing that they can help to reduce symptoms of depression and anxiety.
So the next time you’re feeling down or stressed, try doing something that makes you feel good, and let your body’s natural endorphins work their magic. Stay happy!
Stay well!
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Why do we do mindless eating?
Do you just eat whatever you want, whenever you want without paying attention to why you’re doing it? Well, that’s mindless eating. Mindless eating can lead to overeating, weight gain, and a host of other health problems, so why do we do it?
Lately, with my food poisoning, I’ve been consuming food whether I’m hungry or not so that’s not good and I’m very self aware about it but I still do it– out of boredom. When we are bored, we often turn to food as a source of entertainment or comfort. Similarly, stress and emotional turmoil can also trigger mindless eating. In these situations, food becomes a coping mechanism that distracts us from our problems.
Another factor that contributes to mindless eating is the abundance of food in our environment. We are constantly bombarded with advertisements for fast food, snacks, and sugary drinks. Food is readily available and accessible, and we often eat simply because it is there. Isn’t it odd that food is accessible so we eat it, yet many places in the US have food deserts and folks don’t have enough to eat?
Finally, our busy lives and hectic schedules can also contribute to mindless eating. When we are rushing from one activity to another, we may not take the time to sit down and enjoy a meal. Instead, we grab something on the go and eat while driving, walking, or working. Everyone is guilty of this but that’s our culture pushing us to keep taking on more. All of the above is going to lead to health issues.
It can lead to overeating and weight gain. When we eat mindlessly, we often consume more calories than we need, which can lead to a host of health problems, including obesity, type 2 diabetes, and heart disease. Mindless eating can also disrupt our digestion and nutrient absorption. When we eat too quickly or while distracted, we may not chew our food properly or give our bodies enough time to register that we are full. This can lead to digestive issues, such as bloating, gas, and constipation.
Finally, mindless eating can also have a negative impact on our mental health. When we use food as a coping mechanism for stress or boredom, we may develop an unhealthy relationship with food. This can lead to feelings of guilt, shame, and anxiety around eating.
In conclusion, mindless eating is a common problem in our fast-paced society. It can have negative consequences for our health and well-being, including weight gain, digestive issues, and an unhealthy relationship with food. However, by prioritizing eating and not rushing through it, practicing mindfulness, and tuning into our body’s signals, we can learn to eat more mindfully and enjoy our food in a healthy way.
Stay well!
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Comfort food
So I’ve been a bit under the weather due to food poisoning so that got me to thinking and of course writing about it. When you’re feeling under the weather, one of the best ways to make yourself feel better is to indulge in some comforting food. Whether it’s a bowl of hot soup, a warm cup of tea, or your favorite childhood snack, comfort foods can provide a sense of familiarity and warmth that can help to soothe both your body and mind.
Here are some of the best comfort foods to enjoy when you’re feeling sick:
- Chicken Noodle Soup
Chicken soup is a classic comfort food that has been enjoyed for generations. Plus, who doesn’t like noodles in their soup. It’s also a great choice when you’re feeling under the weather because it’s easy to digest, and the warm broth can help to soothe a sore throat. Plus, the chicken and vegetables in the soup provide important nutrients to help you recover.
- Toast with Butter and Honey
When you’re feeling queasy like I do right now, you may not feel like eating a full meal, but a slice of toast with a little butter and honey can be just the thing to help settle your stomach. The carbohydrates in the bread provide quick energy, while the honey can help to soothe a sore throat. Sometimes I substitute the honey with Nutella because Nutella is always comforting.
- Mac and Cheese
There’s nothing quite as comforting as a bowl of mac and cheese. My favorite because it’s so simple and easy to make too especially when you’re sick. This classic dish is rich and cheesy, and it’s sure to make you feel warm and cozy inside. Plus, the carbohydrates in the pasta can provide a quick energy boost, which can be especially helpful if you’re feeling weak or fatigued.
- Ginger Tea or Masala Chai
Ginger has long been used as a natural remedy for nausea, so if you’re feeling queasy, a cup of ginger tea can be just the thing to help settle your stomach. To make ginger tea, simply steep some fresh ginger in hot water for a few minutes, then add a little honey and lemon to taste. I also enjoy masala chai because it is so soothing to me and the masalas open up your sinuses.
- Popsicles or Jello
If you’re dealing with a sore throat, popsicles can be a great way to soothe the pain. The cold temperature can help to numb your throat, while the sweet flavor can provide a little pick-me-up when you’re feeling down. Jello is also another comfort item for me because the prep is so easy and it’s cold because you can refrigerate.
In conclusion, when you’re feeling sick, it’s important to take care of yourself and listen to your body’s needs. While there’s no cure for the common cold, enjoying some comfort foods can help to make you feel a little better and provide a little bit of comfort when you need it most. So, grab your favorite comfort food, curl up on the couch with Netflix, and let yourself rest and recover.
Stay well!
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The smelly garlic
My last post was about stinky onions that provide so many health benefits that we take for granted so it only makes sense we move on to talk about the smelly garlic and its benefits. I mean garlic in cooking adds flavor but if you eat too much can your pores seep the smell? Yup, I’ve seen it happen to a coworker and yet he kepts eating it so I began to ponder why does he like garlic so much?
Garlic offers a range of health benefits that make it a must-have ingredient in your diet. Benefits include:
- Supports the immune system: Garlic is rich in antioxidants and anti-inflammatory compounds, which makes it a great ingredient to help boost your immune system. It has been shown to help fight off colds and other infections, and it may even reduce your risk of getting sick in the first place. I know some people swear by garlic as the holy grail to fighting colds but it hasn’t worked for me yet.
- Lowers cholesterol levels: Garlic has been shown to help lower cholesterol levels, which can help reduce your risk of heart disease and stroke. The compounds in garlic are believed to help reduce the production of bad cholesterol in the liver and improve the overall cholesterol profile. Hmm, better than apple cider vinegar, I’m not sure but at least cooking with it makes it easier to use daily.
- Reduces blood pressure: Garlic has been shown to help lower blood pressure, which is another important factor in reducing your risk of heart disease and stroke. The compounds in garlic are believed to help relax blood vessels, which improves blood flow and reduces the pressure on your heart.
- Promotes heart health: Garlic is a great ingredient for promoting heart health, as it helps lower cholesterol levels, reduces blood pressure, and improves overall blood flow. These factors, combined with the antioxidants and anti-inflammatory compounds in garlic, can help reduce your risk of heart disease and stroke.
- Supports digestive health: Garlic is a great ingredient to include in your diet if you are looking to improve your digestive health. It is believed to help improve gut bacteria and reduce inflammation, which can help improve overall gut health and reduce your risk of digestive issues like IBS or Crohn’s disease.
In conclusion, garlic is a versatile and delicious ingredient that offers a range of health benefits. Let’s add some garlic to our meals to reap these benefits!
Stay well!
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Good vs Bad Cholesterol
We all hear about LDLs and HDLs when you go to the doctor’s office for cholesterol check-up but what do they really mean? For someone trying to maintain a normal range for these, see my earlier post on apple cider vinegar, I honestly feel you can monitor your health a little better if you know what you’re dealing with.
Let’s define LDL and HDL first. LDL (Low-Density Lipoprotein) and HDL (High-Density Lipoprotein) are two lipoproteins that play an important role in our health, but they have different functions. LDL, also known as the “bad” cholesterol, is a type of lipoprotein that carries cholesterol from the liver to other parts of the body. It is called “bad” cholesterol because high levels of LDL in the blood can increase the risk of heart disease and stroke. When there is too much LDL in the bloodstream, it can start to build up on the walls of the arteries, forming plaque. Over time, this plaque can narrow the arteries and restrict the flow of blood and oxygen, leading to the development of cardiovascular disease. While HDL, the “good” cholesterol, is a type of lipoprotein that carries cholesterol from other parts of the body back to the liver. It is called “good” cholesterol because high levels of HDL in the blood are associated with a reduced risk of heart disease. HDL acts as a scavenger, removing excess cholesterol from the bloodstream and reducing the risk of plaque buildup in the arteries.
For someone like me, what’s the levels I should be trying to maintain? The ideal level of LDL in the bloodstream is less than 100 mg/dL, while the ideal level of HDL is 60 mg/dL or higher. However, it’s important to remember that these are just general guidelines and individual values may vary based on personal health factors.
Eating a diet high in saturated and trans fats, as well as cholesterol, can raise the levels of LDL in the bloodstream–french fries “bad” unless homemade. On the other hand, eating a diet high in fiber, fruits, and vegetables–avocados “good”– can help to increase the levels of HDL in the bloodstream. Regular physical activity, quitting smoking, and maintaining a healthy weight can also help to improve the levels of LDL and HDL in the blood.
If you are concerned about your levels of LDL and HDL, talk to your doctor for personalized advice and guidance.
Stay well!
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The Wonderful Onion!
As I was watching Tiktok videos of how to stop tearing up when you cut an onion, it got me to think about onions and its benefits. Onions are a staple ingredient in many kitchens and are often used to add flavor and depth to dishes like in Indian food but do you know the benefits of eating an onion?
Firstly, onions are a great source of antioxidants. Antioxidants help to protect our cells from damage caused by free radicals, which are unstable molecules that can cause harm to our cells. Eating onions can help to neutralize these free radicals and reduce the risk of chronic diseases such as cancer, heart disease, and Alzheimer’s disease.
Additionally, onions are high in fiber, which is important for maintaining good gut health. Fiber helps to regulate digestion, prevent constipation, and promote a healthy gut microbiome. A healthy gut microbiome is essential for overall health, as it supports the immune system and helps to regulate mood and energy levels.
Also, listening to a morning radio show, I heard about how consuming onions is great for weight loss which makes sense because they are low in calories. They contain very few calories but are filling, which helps to reduce the overall caloric intake for the day.
Another benefit of eating onions is that they contain a number of important vitamins and minerals. Onions are a good source of vitamin C, which is important for supporting the immune system, and vitamin B6, which helps to maintain healthy skin and brain function. Onions also contain potassium, which helps to regulate blood pressure, and magnesium, which is important for maintaining healthy bones.
Finally, onions have been shown to have anti-inflammatory properties. Inflammation is a natural response of the body to injury or illness, but chronic inflammation can lead to a number of health problems, including arthritis, heart disease, and cancer. Eating onions can help to reduce inflammation in the body, which can improve overall health and reduce the risk of disease.
In conclusion, eating an onion provides numerous health benefits as long as you don’t have an allergy to them. So, the next time you’re cooking, be sure to add a few slices of onion to your dish for a boost of flavor and health.
Stay well!
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Why does my stomach growl?
So today, during a meeting, my stomach started growling. No clue why but so embarrassing and of course I grabbed my stomach thinking that would calm it but oh well, I went on with my meeting. Funny thing, I had eaten like 30 minutes before so it shouldn’t be growling. So why did it?
So I looked up what is this growling sound. The growling sound is commonly referred to as “borborygmi,” which comes from the Greek word for “rumbling.” Well, that’s not a surprise, right?
So, why does our stomach growl? The growling sound is caused by the movement of gas and liquids through the intestines. Our intestines are lined with muscles that contract and relax to move food through the digestive system. When these muscles contract, they create the growling noise we hear.
Additionally, hunger can cause our stomachs to growl. The growling sound is actually your body’s way of telling you that it’s time to eat! As our stomachs empty and our bodies recognize that we need food, they start to secrete the hormone ghrelin, which stimulates hunger and causes the stomach to growl.
It’s important to note that the growling noise is not always a sign of hunger. Sometimes, the growling can be a result of indigestion or even anxiety. In these cases, it’s best to listen to your body and take appropriate action, such as eating a small snack or practicing relaxation techniques to reduce stress. Perhaps, even drinking water can subside the growling.
I guess growling in your stomach could also be butterflies when you see a potential mate, of course our bodies are unique and everyone responds differently. My advice, find what your body needs and address it–in my case, I drank water.
Stay well!
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Pizza and healthy?
Does Friday roll around and it is pizza time? Or do you eat leftover pizza for breakfast? Why do we love pizza so much? Pizza has always been a staple food for many people, but the question of whether it’s healthy or not still persists.
On the one hand, pizza can be high in calories, sodium, and unhealthy fats. The typical toppings on a pizza, such as meat, cheese, and oil, can contribute to high levels of saturated fat and sodium in the diet. Not to mention, we don’t just eat one slice and if we do then we are eating one slice from Costco that is like two normal slices. Furthermore, the high calorie count of pizza can contribute to weight gain and increase the risk of obesity and other related health problems. So can it be made healthier?
It is possible to make pizza healthier by choosing healthier ingredients but can this truly make pizza an acceptable healthy alternative? For example, using whole grain crust, loading up on vegetables as toppings, and using low-fat cheese can greatly reduce the calorie, sodium, and fat content of a pizza. This type of pizza can be a good source of fiber, vitamins, and minerals, and can be part of a balanced diet. If you’re gluten free and dairy free, I highly recommend Daiya pizza, just so delicious!
In conclusion, pizza can be either healthy or unhealthy depending on how it’s made and what ingredients are used. To make sure you’re eating a healthy pizza, choose whole grain crust, load up on vegetables, and opt for low-fat cheese. By doing this, you can still enjoy the taste of pizza while taking care of your health–of course in moderation!
Stay well!
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Got a sweet tooth?
So I have a wicked sweet tooth especially when it comes to eating chocolate. I figured now is a good time to talk about it since it is almost Valentine’s day! Here are some reasons why you should indulge in a piece of chocolate every now and then.
- Chocolate is good for your heart. Dark chocolate contains antioxidants called flavonoids, which can help reduce the risk of heart disease. I prefer dark chocolate around 70% because higher than that is a bit bitter to me. Studies have shown that eating dark chocolate can help lower blood pressure and reduce the risk of stroke.
- Chocolate can boost your mood. Chocolate contains serotonin and phenylethylamine, two natural chemicals that can help improve your mood. Eating chocolate can also release endorphins, which are the body’s natural painkillers and mood elevators–that’s why dessert is my favorite meal!
- Chocolate is good for your brain. Dark chocolate is rich in cocoa flavanols, which can help improve cognitive function and protect your brain from age-related decline. Studies have shown that regular consumption of cocoa flavanols can help improve memory and reduce the risk of age-related cognitive decline. Similar to coffee, everything in limit has a benefit, I suppose.
- Chocolate can help you lose weight. Despite its high calorie content, chocolate can actually help you lose weight. Eating a small amount of chocolate before a meal can help you feel full, which can help you eat less. Dark chocolate is also a good source of fiber, which can help keep you feeling full for longer.
- Chocolate is versatile. Chocolate can be enjoyed in many different forms, from bars and truffles to hot cocoa and chocolate-covered fruits. Experiment with different types of chocolate to find your favorite. My favorite way to eat chocolate is fondue style!
In conclusion, eating chocolate can be a great treat for your taste buds and your health. So go ahead and treat yourself to a piece of chocolate today! Just remember to enjoy it in moderation, as chocolate is high in calories.
Stay well!
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