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AI 101: AI Explained
Do you struggle with AI? Have parents, friends, and others who struggle with terminology and understanding what AI is good for?
The guide defines basics terms that are often mentioned in numerous online videos and definitely can be confusing to a new user.
Check out my guide, free to use, no data collected.
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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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Moving Exhaustion
One big life change that I recently underwent is moving. Starting over is always difficult—from packing to house hunting to starting a new job to unpacking. So much to do to make life normal again so what is bound to happen is exhaustion.
What did I do to get over this exhaustion? I decided to stop eating out. Just because I didn’t have my dishes and something to cook on didn’t mean that I couldn’t buy some cheap cookware and eat at home. I also decided to join a gym despite not knowing the area. As much as I could get back into a routine, I knew it would help me. Finally, I stuck with my Ester-C and my B-complex vitamins because both helped me feel energized.
Did I beat my moving exhaustion? No, but I didn’t let it take me down!
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Fruits–another go to snack favorite
There are so many mixed messages about eating fruits out there so what should you do? Do you go eat those berries and mangoes or do you skip out on them?
Let’s think about we know about fruits. Most of us don’t eat enough of them so we aren’t gaining the natural health benefits that arise from them like antioxidant support or benefiting from the various nutrients and minerals that they possess. Nutrients like Vitamin C, potassium, fiber, folate are all present in various fruits which definitely can aid reducing weight gain, high blood pressure, and various other chronic diseases but can there be too much of a good thing?
On the downside, eating too many fruits can results in excess weight gain not only because most fruits have carbs but also because they are made up of fructose which is harder for the body to digest so often diets say to limit fruit consumption and eat more veggies because veggies are missing fructose but still have fiber to keep you full longer. So if you have diabetes, should be eating fruits? Probably not but best to check with your doctor because there are fruits with lower fructose content out there. Another reason, fruits are sometimes avoided in excess amounts is because of bacteria. You know that tough skin on mangoes that you peel away, you do this not only because you need to eat the inside of the mango but also because bacteria could be present on the outside. A good rule of thumb is too always wash your fruit and make sure the skin hasn’t been broken because if it has bacteria could have entered the inside of the fruit resulting in you getting sick!
Eating fruit has its benefits and cons but how much you eat and when you eat it is just as important. Eating fruits before and after a workout is probably good thing as the carbs will help you fuel your workout as well as be easily burned after a workout. Eating fresh fruit is always better than preserved frozen fruit or canned fruit due to the extra chemicals needed to keep it frozen.
Choose wisely and enjoy your fruit!
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Instead of sunflower seeds, should I snack on fennel seeds?
Do you like sunflower seeds? Have you considered snacking on fennel seeds? What are fennel seeds? Fennel is used as an herb and spice in many dishes around the world. Fennel tastes very similar to anise and is naturally sweet. Fennel seeds are made up of many phytonutrients with the most known one being anethole—this makes up the oil that you find. The fennel bulb also has many nutrients like Vitamin C, potassium, and fiber which are great for digestive health improvements.
Fennel seeds are rich in antioxidants and studies have shown it to benefit cardio and brain health as well. Often times, fennel seeds are used for their anti-inflammatory properties for muscle pain and arthritis. Because they are highly fibrous, they also may help with cholesterol reduction, detoxification, and blood sugar balancing. If you are looking for an ingredient that can provide you a source of minerals, calcium, iron, potassium, magnesium along with vitamins like B, C, and A, then you might consider adding fennel seeds.
Fennel seeds are found in most Asian stores and Amazon, along with many local grocery stores including Wholefoods and Trader’s Joes. Typical fennel seed supplements come in capsules with one capsule containing about 500 mg. However, you can also use fennel seeds as-is for cooking or choose to use fennel oil. The benefits of using fennel seeds are noticed over time but if you are unsure if it is over you, check with your doctor.
Fennel seeds, easy to incorporate in your food
Disclaimer: this is an opinion post and should not be taken as an endorsement or lack of for any product.
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P3 snacks
Yesterday, I mentioned that before I discovered the Good and Gather snack bites, I was eating P3 snacks? P3 snacks like yesterday’s snack bites can easily be made at home with a little meal prep but when you are short on time, what do you do? You go to the grocery store and pick up what is convenient.
P3 snacks are usually on sale and I can get them for about $1.50 so not too bad to get a healthy snack to munch on. I usually buy the chicken or turkey ones because the pack is full of protein, fats, and carbs without being in excess of things you don’t want. Note the difference between these and the Good and Gather ones is that these are sold individually instead of a set 3 and also have meat in them so depending on which way you are leaning, this might be the option that you seek.
When the afternoon slump kicks in, do pick up P3 (if your diet and health allow) as it is a healthier option than eating something that is loaded with sugar.
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Snack kits
You know me, I like to snack on between meals so when I went to Target and found these good and gather snacks, I loved it. Why you ask?
Well, you know I love P3 products and still buy them but the Target brand is so much cheaper and I still can satisfy my cravings between meals. Plus, if you’re a fan of nuts, cheese, and dried fruit, what’s not to like about it. All these good fats, protein, and carbs sure should keep you satiated for awhile.
I also like these snack kits because they come in a stack of 3s so no worrying about how to mix and match the one you like. Also, the price point is good too, $2.69 for these quick bites. I don’t know about you but I’d rather munch on these snack bites versus a candy bar during the afternoon slump.
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Need energy?
If you’re a fan of energy drinks like Monster and Red Bull, I just found this new one from Coca Cola, Energy! Should you try it?
I like that Coca Cola has released both a regular version and zero sugar version. Also, you can get it as a cherry version and no flavor one too so that’s good for an intro product. The taste is good too if you like Coke products. Plus, as a casual Coke zero sugar drinker, this is something that I like.
I don’t drink energy drinks too often but do like to try new ones on the market. My fear with energy drinks is that I’m worried about side effects and how my body will react to it so that being said you know your body best and if unsure, check with your doctor before trying something new that you are unsure of.
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Skin health via food!
Aside from looking at supplements as your go-to for skin health, invest some time in evaluating what you are eating as that could impact your skin health significantly.
A growing trend in the food industry today is to have products be more clean label and of course have ingredients that sound like something you and I would know how to say and figure out what it is. With that approach being undertaken, what is now emerging is that the people are now putting food first and vitamins second. Is this a good thing or a bad thing?
I’m a huge proponent of eating food to get the nutrients you need but two things must be considered when eating food. Do you want to eat something because it is food and it is time to eat or are you eating a quality food item that has benefits—antioxidants for immunity and skin health, for example? Eating a cheese sandwich/burger may give you nutrients like protein, calcium, and various vitamins and minerals but is eating the burger the best way to get it? If you ate a burger every day, I’m pretty sure your waistline would increase. I think there may even be a documentary on Netflix or online that talks about the 30-day McDonald’s diet. Either way, your choice of food definitely makes an impact on how many of those nutrients are actually available to you.
By putting vitamins second, I fear that we might be deficient in key nutrients like B vitamins if we aren’t eating enough leafy greens and healthy foods. Plus, how many of us actually eat completely healthy every day or even eat enough veggies and fruits to make a dent in our recommended daily allowance of the needed nutrients? My guess is that very few of us do. So by not buying fortified foods, perhaps diseases like scurvy could see an increase.
As a consumer, what’s most important to me is that the food is healthy and I’m getting a benefit from it when I eat it. Price is also of importance to me because just because I want to eat healthier doesn’t mean that I want to break the bank in doing so. So should you put food first and vitamins second? Good question with no straightforward answer!
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Looking to up your skincare this winter?
Before you can up your skincare game, you might be struggling to figure out what something means. How many times have you picked up a package and seen ingredients on it and didn’t know what they did or even how to pronounce them? I’m sure that may have resulted in you either taking out your phone and using Google to find out what it is or you simply put the product back and looked for something else.
Sometimes a simple list of what those ingredients are is all you need, here’s one such list that could help you:
Vitamin A = Retinol/Retinal/Beta Carotene (and other carotenoids like lutein, lycopene, etc.)
Vitamin B1= Thiamine
Vitamin B2= Riboflavin
Vitamin B3= Niacin/Niacinamide
Vitamin B5= Pantothenic Acid
Vitamin B6= Pyridoxine
Vitamin B7= Biotin
Vitamin B9= Folic Acid
Vitamin B12= Cyanocobalamin
Vitamin C= Ascorbic Acid
Vitamin D= Cholecalciferol (D3), Ergocalciferol
Vitamin E= Tocopherols/Tocotrienols
Vitamin K= Phytonadione (K1), Menatrenone (K2), often also menaquinones
Minerals will show up as their names, like calcium, iron, chromium but at other times you might also see words like calcium ascorbate, which gives you both calcium and vitamin C. So though the name may sound complex, rest assured you are getting the nutrient you need.
A tip: Water-soluble vitamins like B and C get excreted throughout the day while drinking water unlike fat-soluble vitamins like A, D, E, K which get stored by the body so high doses may cause health issues.
Not sure how to get in all your vitamins and minerals? Look at green powders or supplements and definitely discuss with your doctor if it makes sense for you to take that product.
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Winter Skin Rejuvenation
We all know that we need to eat our fruits and veggies daily for proper functioning but the standard diet is hardly guaranteeing that we are meeting our daily RDA. Consumers often have to supplement what they eat with various products that have vitamins and minerals to ensure positive well-being but did you know that the vitamins you take are doing more than making your immune system stronger? Vitamin C and E are two important vitamins you can take to help rejuvenate your skin, especially in these dry winter months.
Vitamin C is a good antioxidant so if you are suffering from skin damage due to sunlight or have dry skin or redness, consider adding it to your diet. The reason you often see Vitamin C in skin care products is that it plays a huge role in helping your body produce collagen, which will keep you looking younger. If you want to significantly impact how your sunscreen works, consider taking a Vitamin C supplement daily. Remember, Vitamin C is water-soluble so too much of it will be flushed out when you urinate, unlike Vitamin E.
Another vitamin that you see often in skincare products is Vitamin E. Studies have shown that Vit E may protect against aging effects by destroying free radicals which cause degeneration in skin and blood vessels. What does this mean? Basically, if your skin has the right balance of sebum, then dryness or skin inflammation will not occur but if you do, then perhaps it is time to increase your Vitamin E intake.
Vitamin E is also an antioxidant but it is a fat-soluble vitamin so overconsumption with supplementation is possible. An effective skincare product will usually have both Vitamin C and E as both provide benefits against sun damage, dark spots, and even wrinkles but to reap effective value from both vitamins a healthy diet consisting of Vitamin C and E is also necessary.
Not sure what dosage of Vitamin C and E is for you, check with your doctor before taking any supplements.
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What is Glutathione?
Glutathione is an antioxidant that is produced by the body. Remember, an antioxidant is a substance which gives up electrons to neutralize oxidants like free radicals that can impact your health; or rather, antioxidants protect cells from damage when chemicals reacts with oxygen—hence, we typically reach for Vitamin C when we are sick to build up our immunity. Based on the definition of antioxidants and previous posts regarding Vitamins C and E, you can see why glutathione is an important part of your skin care health.
Glutathione levels are usually reduced by lifestyle factors like stress, poor nutrition, pollution, cigarette smoke etc. so supplementation might be necessary. Benefits of taking glutathione include possible skin brightening as it reduces melanin production. Glutathione is a good detoxifier too so I won’t be surprised if it shows up in activated charcoal masks soon. It may also help alleviate symptoms of those with psoriasis and eczema due to its antioxidant properties.
Vitamin C, E, and glutathione are all valuable to add to your diet as antioxidants react to protect each other. Vitamin C can react with damaged Vitamin E and help convert it back to its antioxidant form and Vitamin C can be returned to its antioxidant form by glutathione. Skin care products that capitalize on these three ingredients probably offer you the best value for your money as well as most benefit for your skin!
glutathione, a complex molecule with huge benefits!
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