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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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Upgrade your oatmeal breakfast!
Do you eat breakfast? Maybe oatmeal? You’re probably eating oatmeal with berries because it has fiber so that it’ll keep you full and berries for antioxidant support but what if there was a tweak you could make that could keep you full longer?
A quick and easy way to update your oatmeal breakfast is add a scoop of protein powder, a teaspoon of honey, and 1 tablespoon of chia seeds.. Not only do you have a nutritious breakfast but also an easy one to make (make overnight oats) that will also keep you full longer thanks to protein, fiber, and carbs in it.
*Image from life of pix
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Do you limit sugar?
One thing that can creep up in your diet in many ways is sugar. Because sugar comes in numerous forms from Ace-K to honey to maltodextrin, even if you think you aren’t consuming it, you might be. What can you do about it?
Simply remember if you didn’t cook it, it likely is in your food. Think about this, you cook at home, you know what all the ingredients you used are, what was cooked before, and how it was cooked. When you buy something, you know it has certain ingredients because it’s on the label or on the menu but you don’t know how it was cooked or what was cooked before so you might be getting hidden ingredients in your product. My advice ask questions at the restaurant or to the company because today transparency is equally important as taste so don’t let sugar sneak up on you!
*Image from tijana tix
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Do ads make you buy an item?
Think about this– we as a whole see many ads in our lifetime on everything from shoes to food to gadgets but which ones stick in your mind? Perhaps those with a catchy jingle? Or maybe one with a favorite celebrity? Or maybe it’s for a good you enjoy? If the ad worked in making you want to purchase the item, then marketers would call it a success!
Now, think about all the healthy or unhealthy choices you’ve made, did those ads on tv, radio, or social media influence your purchase decision? Sometimes even the intention of doing good is thwarted by ads that give the message that you need this without telling you the impact of eating or drinking that item.
To make good choices, listen to your gut or your body, nature is pretty great as you’ll know if you’re hungry or not as we all have in-built nuerotransmitters that can guide us, and we don’t need ads to tell us this is or is not good for us.
*Image from raw pixel
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Your food fix starts here!
Guess what? Your health fix starts in this place, one that you likely visit everyday—your kitchen! Whoa!
Take a look in the pantry, your cabinet, or fridge, what do you see? Lots of chips, snacks, candy? Maybe or maybe not. Maybe you see cereal, canned soups, fresh veggies, fruits, and orange juice? Mostly likely there is a variety of stuff which you need to buy because of your family but how tempting is that for you?
Keep in mind, if your goal is to lose weight or gain weight or maintain it, what you eat and when you eat it can play a huge role in finding success. Stock the unprocessed foods and eat whole foods and not only will you notice a difference in your appearance but also in your energy.
You don’t have to throw out everything and start fresh, just make sure your kitchen is stocked with healthy options that you will want to eat!
*Image from pixabay
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What’s on your fork?
I’ve written a lot about nutrients and new products to try but one thing that must be addressed is what we put on the fork that goes in our mouth!
Think about this, we eat a lot in the day.. From the minute we get up til we go to bed and even though we may know what we should or shouldn’t eat, we still eat things that we shouldn’t or would question as to why we ate that? So the message is what? All the knowledge attained is only going to help you as and when you decide if it fits your goals so I can encourage you to keep reading and learning as you never know when that knowledge will become useful.
*Image from raw pixel
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Vitamin K: how do you get it?
Vitamin K is one of those vitamins that your body needs and you likely consume it without even knowing it. Vitamin K is a fat soluble vitamin so best to take it with a meal. It also can be found as a supplement. Also, did you know that it was named because it plays a role in koagulation or blood clotting? Pretty cool, right?
You can find vitamin K as K1 in plant foods or K2 in animal foods or even fermented foods. To make it simpler, you can find them in items like cheese, egg yolk, chicken meat, black beans, etc. How much you need depends on your daily intake from food so best to ask a nutritionist or doctor before consuming supplements.
Remember, vitamin K like vitamin A and D is fat soluble so it works synergistically with other nutrients to help transport them in your body and work towards nutrient absorption.
*Image from pixabay
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Cereal..a childhood staple!
Growing up, I’m sure many of you had your favorite cereals. Mine were Frosted Flakes, Honey Nut Cheerios, Coco Puffs, and Cinnamon Toast Crunch. All allowed me to quickly eat breakfast and get my milk in too. Remember the nutrients you read about last week? Starts at breakfast, right?
Today, if you go in the cereal aisle, there are so many choices and picking a box is so difficult especially from innovation like the churro line from Cinnamon Toast Crunch. As an adult, you are told that you should go for the healthier options like Kashi and others but the kid in you may gravitate towards your favorites not only because it brings up nostalgic moments for you but also because you still like the brand. With the wave of old is gold resurgence hitting the market currently (New Coke has a limited launch), clearly marketing innovation means appealing to your youth so if you want to take a break from your healthy cereal, indulge in your childhood favorite but then can get back on track!
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#DYK: Calcium info
Earlier I talked about having Vitamin D and Calcium but did you know that calcium is better absorbed from food if you get the needed Vitamin D.. so fortified foods could help right?
We all know that calcium can be gotten from milk, cheese, and yogurt and that it is good for bone health but what are some other sources for it? Cabbage, broccoli, pinto beans, spinach, sweet potato are just some of the sources you can utilize to meet your RDA for the nutrient.
You can also take a supplement to help with calcium but try to find one that combines it with Vitamin D and the benefits would be better but also check with your doctor if you’re unsure or just need some help.
*Image from pixabay
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Together or not? Vitamin D +…
Want strong bones? Exercise and muscle are important but nutrients are too.
You’ll often see Vitamin D combined with other minerals like calcium, phosphorus, or even vitamin K but why? Mostly because one or more nutrients uptake is helped by the other.
What happens if you don’t combine these vitamins and minerals together?
Well, you’ll be deficient in these unless you’re eating super well and hitting your recommended daily values
If you want stronger bones, then you’ll need both vitamin D and calcium. Also, calcium can help protect you from kidney stones if your diet is in check.
Also, remember too much of vitamin D, calcium, phosphorus, or even vitamin K can result in toxicity resulting high or low bone mineral content depending on which is the problem nutrient. So what can you do? Check with your doctor before choosing the dosage and supplement. Supplements are exactly that, supplements to a diet, not a cure to fix anything.
*Image from raw pixel
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Are you a salad fan?
What’s something that you see at most restaurants today? Salads.
Not only are salads a good way to fill up on your nutrients but it really is hard to eat a lot of it without becoming full. Of course, a salad is only as healthy as you make it so add too much dressing or chocolate chips or other such items will defeat the healthy halo salads provide. So what can you do?
Make your own salads! This way you’ll know exactly what you put in it plus nothing beats a fresh salad. Avoid prepackaged ones unless time is driving the purchase decision and if you must buy it, don’t over do the dressing and look for healthy additions to the salad instead of fried onion rings, etc.
Finally, the nice thing about a salad is you can customize it to meet your diet goals so have fun with making one and remember to load up with the colors of the rainbow for veggies and fruits to get in all your nutrients!
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