Nutrition. Vitamins. You.
Understanding Probiotics Dr. Claire Arcidiacono, ND If there’s one topic that is sure to confuse people it’s the topic of probiotics. Invite health has a powerful line up of probiotics. But how are they different? How do you know which one is right for …
APRIL HEALTH AWARENESS~ AN INTODUCTION TO OUR TOPIC OF THE MONTH By: Allie Might, FMC, INHC, ATT April is an interesting month when it comes to health and wellness. It’s Public Health Awareness Month, but as always, awareness months are always sharing and overlapping. …
WATER~THE INCREDIBLE LIFE FORCE
By: Allie Might, FMC, INHC, ATT
Water is our life force. It is such a necessity but something that very few people seem to get enough of on a daily basis. As I discuss this topic numerous times each day, I’ve heard many misconceptions regarding how much water should or are actually being consumed. Then, we’ll discuss water versus other liquids and try to answer the common question….AREN’T THEY ALL THE SAME?
Water is necessary for so many reasons. It’s needed for the joints, skin, kidneys, and detoxification. It can even can aid in weight loss…and these are just a few of the highlights. We are made up of approximately 60% water. Hence the necessity for proper hydration.
We are accustom to hearing 6-8 glasses of water per day, however that is really an approximation and starting goal. This can fluctuate for each individual. Factors such as weight and activity level play a part in the amount of water needed. It is recommended for an average adult male to drink 13 cups a day and an average female to drink 9-12 cups a day. Keep in mind this can fluctuate, as a general guide that many natural practitioners recommend is to have half your body weight in ounces a day in water.
While liquids in general have water content, there may be some negatives to counting them for hydration. Depending on the liquid, you may have sugar, calories, fat or caffeine into drink. There is truly no substitution for water. You can even start your day my favorite way, with a glass of warn lemon water.
Some people like to add juice or even artificial and chemically flavored squeezable liquid or individual powder packets to make their water more palatable. Incorporating healthy and nutritious powders or concentrated teas can not only boost our overall wellness but also help to increase water intake.
GREENS HX: This helps supply essential nutrients from a variety of vegetables, leafy greens and some fruits. It has a nice earthy taste and is easily mixed into water.
REDS HX: Adding one scoop a day to a bottle of water can offer the antioxidant benefits of fruits berries. This can also be used together with the Greens Hx to add a bit of sweetness without the risk of added sugar.
COLLAGEN HX: This is one of my favorite powders as it has so many benefits. It can be helpful for hair, skin, nails, muscles, tendons, ligaments, bones and joints, just to name a few. It even has a yummy vanilla flavor with compliments anything you mix it with each day.
COLLAGEX HA: This is just like the Collagen Hx but with a slightly different formula. This not only has collagen, but also a variety of natural anti-inflammatories like Indian Frankincense and Turmeric Root, but also has Hyaluronic Acid.
FLEX HX: This is a therapeutic collagen supplement. It is an isolated collagen component that specifically works on tendons and ligaments. I like to recommend this to those that have an injury or are active such as weight lifters or runners.
COCOA HX: Cocoa….seems to be everyone’s favorite treat! This is a great substitute for chocolate desserts as it is a cocoa bean powder without the extra calories and sugar. Try blending with water and fresh fruit for a guilt-free snack.
BEETS HX: Adding Beets into your daily routine can be helpful in supporting healthy circulation and is helpful for nitric oxide to assist in blood flow.
ORANGES HX: If you’re like me and not a big fan of citrus fruits, this is a great option to get not only get in the citrus benefits, but also to get in extra Vitamin C all while increase our water intake.
BONE POWDER: A complete formula to support healthy bones. This has calcium, magnesium, vitamin D, vitamin K, silica and boron.
DAILY DETOX: This can be added to water, I like it on an empty stomach about an hour before bedtime, to give a mild detox each day.
MULTI ENERGY POWDER: A complete multi vitamin in a powder to mix easily into a glass of water. Easy to take and some energy to get through the day with ease.
GREEN TEA TX: This is another one of my personal favorites. Adding 2-3 droppers into water each day not only gives an antioxidant boost, but really encourages water consumption every day.
As you can see, getting the right amount of water is essential for proper hydration and our health and well-being. And, adding some delicious nutrients throughout the day can not only help to reach our individual hydration needs, but also may even boost our health.
www.medicalnewstoday.com/articles/290814
www.health.clevelandclinic.org/7-reasons-to-start-your-day-with-lemon-water-infographic
www.webmd.com/diet/how-much-water-to-drink
www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
www.webmd.com/diet/collagen-health-benefits
www.webmd.com/food-recipes/features/truth-about-beetroot-juice
The Greatness of Green Tea!!! Dr. Claire Arcidiacono, ND Green tea is everywhere these days! Green tea is found in everything from tea bags to lattes and even ice cream! But as we all know these forms are chock full of sugar and additives …
Mushroom Hx Dr. Claire Arcidiacono, ND Omelets, risotto and even salads are all places you might find mushrooms. But did you know mushrooms are also an amazing supplement for our immune system? There are so many different types of mushrooms that sometimes it can …
PROTEINS~WHAT ARE THEY?
By: Allie Might, FMC, INHC, ATT
While we all know protein, do we really know how much we need on a daily basis? It’s also something we all like as there seems to be endless choices. There is also no wrong way to prepare proteins, so they appeal to all tastes.
The amount of protein needed in a day is fairly easy to achieve. According to the United States Department of Agriculture (USDA), adults need the equivalent of 5-7 ounces each day. However, according to ‘High Protein Foods: The Best Protein Sources to Include in a Healthy Diet’ published by Harvard Health Publishing for Harvard Medical School, the average adult should consume .36grams of protein per pound of body weight. Keep in mind, these are guidelines for average adults within the normal weight range on the BMI chart.
Why is protein so important? We know it’s good for healthy muscle strength and muscle mass, as that is what protein is commonly associated with by most people. However, protein is also good for such areas as the bones, metabolism, and fat-burning and appetite control. I like to recommend incorporating some protein into each meal every day.
Just like anything, too much of a good thing is not good. Excessive protein consumption could cause halitosis (bad breath), digestive problems, kidney issues or even dehydration, just to name a few. According to an article from The Cleveland Clinic, too much red meat could increase the risk of some cancers, heart attack and stroke. It’s recommended to eat red meat in moderation.
ANIMAL PROTEINS: This consists of the most common proteins. Here is where we have beef (anything from steak to hamburger), poultry (chicken, turkey, Cornish game hen, etc.), pork (ham, pork loin, bacon, etc.), fish (salmon, tuna, sardines, etc.) or seafood/shellfish (shrimp, lobster, muscles, its) and game (deer, pheasant, boar, alligator, etc.).
VEGETARIAN PROTEINS: These proteins are supplied by animals (animal bi-products) without us having to consume the animal itself. This group includes such choices like eggs, cheese and Greek yogurt.
VEGAN PROTEINS: This group has endless possibilities, but can also be intimidating to many people. You can find familiar foods like nuts, seeds, nut butters (peanut butter, almond butter, etc.), lentils and beans. It also includes the more unfamiliar or intimidating tofu, tempeh (fermented soybeans) and seitan (vital wheat gluten).
While some of these alternative options aren’t for everyone, they can be a good option for those looking to cut back on animal proteins, while still incorporating nutritious food. Many of these alternates are not only good sources of protein, but can also supply vitamins, minerals, calcium and fiber.
WHEY PROTEIN POWDER: Whey is probably the most common protein powder. It is sourced from dairy, but contains varying amounts of lactose. Therefore, those that are lactose intolerant may or may not be effected. For others, this is a great option to add extra protein into their diet. This also has vanilla flavor, but it’s not overpowering, so adding fruits, greens or nut butters are a perfect compliment.
PLANT PROTEIN POWDER: As an alternative to whey protein, using this plant protein that contains Flax Seed and Chia Seed powders is the perfect alternative. While anyone can benefit from this powder, it is typically enjoyed by those that are sensitive or allergic to dairy, as well as vegans and strict vegetarians. This is also flavorless so it can be used endless ways, so let your imagination get creative.
PRO TIPS: Try adding one of these protein powders to plain oatmeal, plain Greek yogurt or a smoothie to help reach your daily protein needs. If you’re looking for a tasty addition, add a scoop of Cocoa Hx for an indulgent treat.
www.myplate.gov/eat-healthy/protein-foods
www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm
www.healthline.com/nutrition/10-reasons-to-eat-more-protein
https://health.clevelandclinic.org/can-you-eat-too-much-protein
www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
health.clevelandclinic.org/is-whey-protein-good-for-you
