6 Creative and Nutritious Ways to Eat Coconut Oil

There is so much you can do with coconut oil, from adding it to your skincare routine to enjoying it in a smoothie to substituting it in your favorite bakes. Why is coconut oil so loved? Because it has numerous health benefits – whether you use it on your skin or whether you eat it. Organic coconut oil is a superfood that helps strengthen the building blocks of our immune systems, helps promote heart health and brain function, and aids in fat loss.

If you’re curious how you can incorporate coconut oil into your diet or use it in your favorite recipes, keep reading.

 

Health Benefits of Coconut Oil

Let’s first examine why you would want to add coconut oil to your diet. This natural oil can help with weight loss and can have positive effects on your heart. How is this possible? Coconut oil is composed of saturated fats. One of these fats is a fatty acid called lauric acid that can encourage the burning of fats. This process is called ketosis and it can help provide a quick energy boost to your body and brain. The lauric acid can also help raise high-density lipoprotein (or HDL) cholesterol levels. HDL cholesterol is the good kind of cholesterol, and higher levels of HDL could reduce risk of heart disease.

In addition to lauric acid, coconut oil also contains medium-chain triglycerides (or MCTs). MCTs compete with glucose and head straight for the liver, creating increased energy and producing ketones, which benefit the brain. Additionally, MCTs can also increase the number of calories burned in a day as compared to longer-chain fatty acids. These triglycerides also may reduce hunger, making coconut oil a good addition to a weight-loss regimen.

Whether you’re looking to care for your heart, get a natural energy boost, or lose weight, coconut oil could be the addition to your diet that you’re looking for.

How Much Coconut Oil Per Day is Recommended?

Whether organic, non-organic, refined, or unrefined, coconut oil should be taken in moderation. For best results, consult your doctor or nutritionist. Because coconut oil has mostly saturated fats, which can increase the risk of heart disease if too much is consumed, it is recommended by researches to consume no more than 2 tablespoons per day, with most people (depending on their caloric intake) taking only 0.5 tbsp to 1.5 tbsp per day. The 2015-2020 Dietary Guidelines say that saturated fats should be less than 10% of a person’s intake of calories.

How to Eat Coconut Oil

 

 

Below we’ve outlined some of the best ways to eat coconut oil. Whether you plan to cook with it, bake with it, or add it to your favorite drinks, we have all the tips you’ll need to diversify your diet.

Cook with It

Do you have a cookout planned for the end of summer? Or are you prepping meals for the week? One staple to always have in your pantry is coconut oil. Cooking with this oil instead of other oils, such as canola, corn, soybean, or vegetable, is a great way to incorporate the benefits of coconut oil into your diet, without having to worry about a coconut flavor.

You can use coconut oil to sauté or stir-fry vegetables, meats, or eggs. It also works great in sauces and for coating meat with spices.

Bake with It

If you have a gigantic sweet tooth, like we do, but are looking for ways to make your recipes healthier, substitute coconut oil 1:1 for butter or oil. This is our favorite way of getting the recommended amount. If you don’t want to put it in your recipe, you can use it to grease your baking pan.

Be sure to follow the recommendations on your recipe, but we find the best success when all of our ingredients are at room temperature (yes, that includes the eggs!) or your coconut oil may solidify again once it touches the cold ingredients.

Drink It in Hot Beverages

A simple (and delicious) way to eat coconut oil is by adding it to your tea or coffee. A teaspoon or two can help you towards meeting the recommended amount while also enjoying a rich, antioxidant-filled drink.

Add It to Smoothies

Another great way to eat coconut oil is by making it a key ingredient in your morning or afternoon smoothie. These island-inspired smoothies are a perfect way to get a nutrient-rich breakfast or snack.

We suggest you melt the coconut oil before adding it to your recipe or you may end up with clumps of coconut oil (which is not a bad thing but some may not find it as pleasant). If you’re looking for a new smoothie recipe to try, check out this one, which is full of bananas, chia seed, and coconut – it’s the delectable smoothie you need to power through the rest of your busy day.

Use It in Your Salads

Coconut oil makes for the perfect ingredient in most homemade salad dressings. It not only adds amazing flavor; it also increases the nutritional value of your salad (because salads can always be healthier, right?).

Get an Energy Boost

As we mentioned earlier, coconut oil can be used as a natural energy booster. The MCTs in the coconut oil increase your energy levels for longer periods of time without a crash later on in the day. Take it by the spoonful or mix it with honey and add it to your tea or coffee.

When you’re using coconut oil as a natural energy supplement, be sure to use organic, unrefined, cold-pressed coconut oil.  Refined coconut oil has been heated to a point that the molecular structure of the coconut oil has been destroyed, which means the beneficial qualities it possesseshave also been killed.

Why You Can Enjoy Coconut Oil Too

There are so many creative ways to eat coconut oil. Whether you love the taste of it or not, you can reap the health benefits. Blend coconut oil with a variety of fruits for a heart-healthy smoothie. Substitute coconut oil for other cooking oils in your recipes. Or, stir it into your tea or coffee for a natural energy boost.

Because coconut oil is a natural source of MCTs, it can have several health benefits. However, it must be consumed in small doses, no more than two tablespoons a day, so that your diet doesn’t turn into one that is high in saturated fats. Keep your intake of coconut oil to less than 10% of your daily calories. Finally, be sure to use organic, cold-pressed coconut oil whenever possible because the cold-pressing leaves it in its natural state, ensuring its health benefits stay intact. However you choose to eat coconut oil, your heart, digestive system, and brain will thank you for all the natural nutrients.

Author Byline: 

Louisa Quinn is the Regulations Manager at Organic Fiji. She handles all the certification applications, ethics and regulations of products/practices, and ingredient sourcing for their coconut oil products. Louisa enjoys empowering women and men to protect the environment, animals, and people by educating them on practical and ethical ways to shop for personal care items.

 

Best Supplements to Take in Your 50s

Even though many people don’t find it very important, the fact is that proper supplementation is a big step towards improved health and overall well-being. It is particularly essential when you reach a certain age, so be sure to stay with us to learn about the best supplements to take in your 50s. Just check them out and give your body what it needs!

Probiotics for the stronger immune system and healthy gut

The first set of menopausal supplements should include probiotics, and the reasons for that are multiple. First of all, prioritizing gut health often is one of the most important steps towards relieving menopause symptoms. And why is that? Well, this is simply because you won’t be able to experience the benefits of other supplements if there’s no balance of good bacteria in the gut. So, if you want to boost your immune system and improve your digestion, you should definitely take probiotics into consideration. Once the inflammation is under control and your immune system is functioning properly, your body will digest food and get the essential nutrients with more success!

Turmeric for digestion and cognitive health

In case you didn’t know, turmeric is an old Indian spice rich in bioactive compounds that have powerful medicinal properties. One of such compounds is curcumin – a carotenoid that has amazing anti-inflammatory effects and is a strong antioxidant. Apart from that, it can also promote digestion, improve your skin, and even contribute to healthy joints. This is exactly why many ladies in their 50s are incorporating turmeric supplements into their everyday diet. So, if you want to protect your body from the harmful free radicals that can speed up the process of aging and increase the risk of numerous diseases – including cancer – give turmeric a try and you won’t make a mistake!

Calcium for stronger bones

Everyone knows that calcium is crucial for body functions such as muscle contraction, nerve impulse transmission, and blood clotting. Apart from that, it’s also vital for healthy bones. It gets even more important after menopause since bone density tends to decrease as we get older. This happens due to a loss of calcium and other minerals, which makes us much more vulnerable to injuries. In order to prevent that and keep your bones strong and healthy, be sure to incorporate calcium supplements into your daily routine. However, taking them alone won’t be enough, so keep on reading to find out how to combine supplements for better absorption!

Vitamin D3 for calcium absorption

In order for calcium to be fully absorbed, you should take vitamin D3 together with it. This vitamin plays an important role in its absorption, which makes it an essential nutrient for optimal bone health and your overall health. If you don’t take vitamin D3, your body won’t be able to absorb enough calcium, which means that it will start using the existing calcium stores. It will weaken your bones and negatively affect future bone development, which should be avoided at all costs. Aside from stimulating bone growth, vitamin D3 is vital for boosting your immune system, too. Does it get better than that? We don’t think so!

Omega-3 fatty acids for brain and heart health

Last but certainly not least, there are omega-3 fatty acids that are crucial for brain and heart health in women over 50. Even though these can be found in fatty fish such as salmon and tuna, as well as in walnuts, chia seeds, and flax seeds, you should opt for a supplement if you need to intake a recommended dose of omega-3s every single day. Apart from improving brain and heart health, these acids can help you sleep better and improve your eye and bone health, too. Also, you’ll see a positive change in your skin as omega-3s have anti-aging properties that support healthy skin cell membranes. Just give them a fair shot and you’ll see what we were talking about!

Needless to say, there are many amazing supplements appropriate for ladies in their 50s and their specific needs, but these five undoubtedly are unmatched. So, if you want to improve your health and overall well-being, don’t wait any longer and make these a part of your everyday routine. Of course, be sure to consult with your doctor or other health care professional before making a final decision. That’s essential if you want to accomplish the best results!

Maintaining a Healthy Diet During Chemotherapy

While chemotherapy is literally a life saver, it comes with side effects that are very hard to deal with, as anyone who has been through it well knows. One of the most significant challenges of chemotherapy is maintaining a healthy diet, which the body needs to fight infection and maintain strength. Chemo is responsible for a wide range of issues that interfere with healthy eating and affect people quite differently: Chemo can cause nausea, vomiting, diarrhea or constipation, appetite loss, changes in one’s sense of taste or smell that make eating unpleasant, dry mouth, mouth sores, sore throat, lactose intolerance, weight gain, and weight loss.

The infographic below, 20 Healthy Diet Tips for Chemotherapy, is important reading for anyone who is undergoing or soon to undergo chemotherapy. The suggestions are easy to follow, and brief enough to keep in mind or even tape to the refrigerator door. If you can make eating more enjoyable and more nutritious during the course of treatment, then you’re going to feel healthier and be healthier as time goes on.

Of course, if these tips and all else fails, never hesitate to consult your physician, a nurse or a dietician to review your situation and help you develop a plan to combat whatever dietary-related symptoms are affecting you. Continue reading for dietary inspiration.

Vegan vs. Plant-Based: the Debate

There’s a common misconception about vegan diets. For many people, a vegan diet is synonymous with a whole-food, plant-based diet. In reality, that couldn’t be further from the truth. The main difference between a vegan diet–even an organic one–and a whole-food, plant-based diet is the nutritional value. Both are devoid of animal products and animal by-products. However, there’s a thin line between consuming vegan junk food versus vegan nutrient-rich food. I mean, you can eat french fries and drink beer all day–that’s a vegan diet.

Breakfast

When you’re consuming a vegan diet, there are plenty of cereals you can eat for breakfast. Many of the sugar-filled cereals you find on the shelves of grocery stores are technically vegan. If you add your choice of dairy-free milk, you can still stick to your principles. The same holds true for coffee drinks. Many people love to drink dairy-free lattes from their favorite coffeehouses. By replacing the milk, you can maintain the vegan integrity of the latte. However, it doesn’t matter if you’re drinking sugar-filled lattes or cereals. If they’re filled with processed sugars and ingredients, you’re not giving your body the nutrients it needs to thrive so keep a toothpaste tablet and charcoal toothbrush in your purse. 

On a whole-food, plant-based diet, you might eat oatmeal with fruit and chia seeds for breakfast. If you add a ripe banana and cinnamon, you’ll start to get a banana-bread experience from your oatmeal that you’ll fall in love with. If you can’t imagine life without your lattes, switch the ingredients. Continue to use your favorite dairy-free milk. Add matcha powder, which is high in sugar-reducing antioxidants, for a nutrient-rich beverage. 

Lunch

Ever since the vegan movement exploded a few years ago, many restaurants, cookbooks, and experts have popped up. Since the demand is high, many retailers created vegan versions of various cheeses, meats, and more. It’s not difficult to find a restaurant in any major city with a vegan menu. As a result, it’s relatively easy to order a vegan burger that’s topped with vegan cheese and condiments. If you order a side of fries that’s topped with vegan cheese sauce, you can eat without worrying that you’re consuming a single animal product or by-product. 

However, you can’t eat that type of meal each day. This is because these manufactured vegan burgers tend to be highly-processed. Unless you know that the chef is preparing the burger from scratch, the chances are high that you’re eating something made in a factory. When food is processed, it tends to carry a lot of unhealthy oils and high sodium content. You might be eating a vegan burger, but you’re running the risk of clogging your arteries. And worse, many vegan burgers contain isolated soy protein. While there’s nothing wrong with soy itself, as a whole food, isolated soy protein is cancer-promoting. Here’s a great article on the science of soy.

The whole-food, plant-based diet will still allow burgers. However, you’re better off making them from scratch. You can easily create veggie burgers from bases like quinoa, black beans, and lentils. Chop vegetables like celery, carrots, and onion to provide texture, nutrition, and flavor. Prepare a side of sweet potato fries to go on the side. When you’ve prepared the meal at home, you’ll know exactly what’s going in it. You’ll also be able to ensure that you’re sticking to a whole-food, plant-based diet. 

Dinner

Since dinner is the final meal of the day, it’s wise to focus on a lighter meal. Learn to love salads. A salad is the easiest way to fulfill the requirements for a plant-based meal. Jazz them up by choosing a variety of ingredients. Instead of using lettuce, try a different green like arugula, spinach, or kale. Greens are filled with vitamins, fiber, and more. Chop up a few slices of onions to add to the mix. While tomatoes are delicious, switch them out from time to time. In its place, combine peaches, grapefruit, or mangos. Most store-bought salad dressings are filled with preservatives and oils. That’s why they can sit on grocery shelves. Instead, make your own vinaigrettes with vinegar, citrus fruit, fresh herbs, and other seasonings. To add some crunchiness, add nuts or seeds. Create a blend of almonds and poppy seeds. Throw them in a blender with some nutritional yeast flakes and a bit of salt. Pulse the mixture a few times before sprinkling it on top. 

Health Benefits

During these times, it’s especially important to develop a strong immune system. If you contract a virus, a healthy immune system will truly help you fight. By consuming nutrients found in fruits, vegetables, herbs, and whole grains, you’ll be well on your way to optimal health. In addition to eating healthy, the stress of avoiding the virus and quarantining can be exceptionally overwhelming. If you are feeling overwhelmed due to the time and stay-at-home orders, here are some great tips for getting past social isolation.

Is Camel Milk Powder The New Superfood to Boost the Immune System?

Definitely staying healthy and functioning well is something that everyone desires. Whether you are working from home during this pandemic or serving the healthcare frontlines, the bottom line is that you deserve to be 100% healthy. This can only happen when you actually know how to boost the immune system.

While there’s no such magic pill for this, the good news is that surely there are tried and tested methods and foods that can help to give your immune system a unique superpower. Before we disclose what is the most trending food nowadays, let us introduce a few basics. Practice social distancing, wash or sanitize your hands every hour, and don’t touch your face. Following these three simple steps is a perfect way, to begin with, the journey of preserving healthy well-being.

Other than this, you can choose and add some immune-boosting foods like citrus fruits, ginger, garlic, broccoli, sunflower seeds, almonds, spinach, and yogurt. Well, how can we forget a very competitive food item – Milk. We didn’t mean the ordinary cow milk here. We are talking about the superfood that is driving the healthy food range – Camel Milk Powder. Sounds surprising, right?

We ultimately have to agree that it might not be as prominent as the buffalo or cow milk that we consume in our routines, but it has a series of benefits that we simply can’t expect. And guess what? You definitely won’t believe that camel milk has been consumed by humans for more than 6,000 years.

Wondering about camel milk powder reviews? The nutrition level is highly rich in calcium, Vitamin B&C, Magnesium, Potassium, and Iron. It has the ability to alleviate those unwanted seasonal allergies and flu, reducing insulin dependency, and easing digestion. Plus, it is low in cholesterol and has a shallow sugar content, making it more suitable for diabetic individuals. If we talk about the texture, then it is the same as the cow milk, whereas the taste is slightly salty.

So, now as you know, what drink boosts your immune system, you are all set to buy one for you and your family. Let’s get started with understanding the benefits in detail.

 

#1 Boosts Immunity

With a high content of healthy organic compounds and proteins, camel milk powder has been a successful alternative for boosting the immune system. The compounds present in the milk known as immunoglobulins have anti-microbial and anti-viral properties that gradually improve physical well-being. Drink it as you would like to, there’s no limitation to this. Either you can drink it directly or just add to your daily cereal breakfast or smoothie.

 

#2 Treats Diabetes

Camel milk has a definite amount of insulin that helps prevent and treat both type 1 and type 2 diabetes. Scientifically, it is imperative to maintain that perfect balance of glucose and insulin as it alleviates the risk of diabetes. Certainly, there will be no point in using insulin injections if you consume the right amount of healthy camel milk.

 

#3 Better Blood Circulation

Camel milk powder or even the liquid form has a high iron content. Iron is a vital component of red blood cells and lacking the same can lead to health problems like anemia. Camel milk with a high iron ratio is meant to improve blood circulation and oxygenation of organ extremities and systems.

 

#4 Promotes a Healthy Heart

Another area to focus on while knowing how to boost the immune system is your heart. Camel milk powder has a significant content of healthy fatty acids that gradually improve the body’s cholesterol levels. In simple words, it turns down the bad cholesterol, regulates blood pressure while reducing the risk of heart strokes and attacks.

 

#5 Contributes to the Overall Growth

With immense protein levels, which are not that high in the ordinary cow, buffalo, or goat milk, camel milk also contributes to the growth and development of an individual. As protein is the most essential ingredient for building solid body blocks, camel milk develops the organs and bones over time. It is one of the main reasons why it is recommended to infants and children who are malnourished. So, overall 1-2 Tbsp of camel milk powder in their favorite smoothie will benefit them in the long run. Besides, it also keeps the allergies at bay.

 

The Final Verdict…

Whether you prefer the liquid form or powder form, camel milk is perfect in every way. With all the essential vitamins, calcium, protein, and healthy fats,  it is a complete package for all age groups.

What is Ketogenic diet and how can you benefit from it?

Keto diet consists of proteins, high fat, and very low carb, it replaces the consumption of carbohydrate with fat. This reduction process of carbs in the body called ketosis. It reduces the weight and insulin level in your body. Moreover, the ketogenic diet is the favourite diet for athletes and bodybuilders. Keto diet also helps in controlling epilepsy in children. A high intake of protein helps in digesting easily.

What you can eat during your Keto diet?

Keto diet suggested by many nutritionists with full of high-fat, protein, and low carb diet to reduce weight and brings high energy level in your body. Various types of healthy foods should be intake during keto diet for quick weight loss diet.

  • Seafood
  • Low Carb-Vegetables
  • Cheese
  • Avocados
  • Meat and Eggs
  • Coconut and Olive Oil
  • Yogurt
  • Nuts and Seeds
  • Berries
  • Butter and Cream
  • Shirataki Noodles
  • Unsweetened Tea and Coffee
  • Cocoa Powder and Dark Chocolate

 

With these food items, you will follow your diet plan and achieve your motive of Keto diet.

How you can start a Keto diet? 

The process to start a keto diet or low carbohydrate in very easy, but before starting of ketogenic diet you need to consult a doctor or a certified nutritionist.

  • Set limit of carbohydrate
  • Use a high-fat diet
  • Drink more water
  • Keep up with electrolytes
  • Eat only when you are craving for food
  • Exercise regularly
  • Eat whole foods

These are some of the do’s while you are on the keto diet, it gives you results effectively and speedily.

How many types of Keto diets are available?

Ketogenic diet pursue by people for several reasons. It is very difficult to follow the keto diet, but we make it simple to follow. Ketogenic diet is sub-categorized into four types.

  • Standard Ketogenic Diet- It applies to all your meals i.e. breakfast, lunch, dinner, and snacks. It consists of 75% fat, approximately 20% of protein, and up to 10% of carbs. Meals like butter, fish, ghee, meats, and olive oil. You will consume 150gm of fat and 90gm of protein including your three meals.
  • Targeted Keto Diet- This type of keto diet is taken mostly by athletes and active individuals. They consume 70-80 grams of carb and 20-30 grams of protein in a day. Their meals include dairy products, fruits, grain-based foods, and nutritious foods.
  • Cyclical Keto Diet-  As you understand by the name, five days in a week keto diet is followed by individual and remaining days normal controlled diet consumed by them. During keto diet 75% fat, 5-10% carbs, and 15-20% of protein. In normal days 50% carbs and 25% each for protein and fat.
  • High-Protein Keto Diet- This type of diet is easy to follow with high protein foods. High consumption of protein causes loss of weight. In this, you need to consume 130gm of fat and 120gm of protein.

Is the ketogenic diet is safe for your health?

This is a very much conflicted question, many experts say that it is safe for the persons who have overweight. Some doctors and nutritionist says it is not good for your health because it decreases the level of carbohydrate in your body.

But if you intake the diet with the suggestion of doctors in proper quantity, then it will not create a problem for your health. You can follow a keto diet for a short period, but it is not preferable for the long-term.

What are the foods you need to avoid for loose weight during keto diet?

While sticking to a ketogenic diet for losing your weight, you need to away from some foods for better results.

  • Low fats diet
  • Sugary food
  • Legumes and beans
  • Sauces or condiments
  • Alcohol

Beyond this many other food items are also prohibited in the Keto diet plan for weight loss.

What are the advantages of a ketogenic diet?

The ketogenic diet contains numerous benefits that help in maintaining your body fit, fine, and active.

  • Controls Blood Sugar
  • Reduce Appetite
  • Lower Blood Pressure
  • Improves Digestive System
  • Weight Loss
  • Boost Energy Level
  • Skin Improvement

Out of these some other major benefits related to health issues

  • Reduce chances of heart attack
  • Helps in the treatment of various types of Cancer
  • Reduction in epilepsy
  • Improves symptoms in Alzheimer’s and Parkinson’s disease.
  • Helps in recovery from brain injuries

But you need to follow the diet with strictness under the supervision of doctors to reduce the chances of side-effects.

How much time is required for the effectiveness of the keto diet?

It depends on your need and the prescribed by the doctors or nutritionists. The minimum period for a keto diet is three months and it extends up to one year. The first 2-6 weeks are the adaption phase for the user.

Role of vitamins and minerals in energy production

Micronutrients such as minerals, vitamins, and water are the strength of our cells, and they supply the nutrition for our bodies. Think about the vitamins both as a food and as tools that activate pathways in the body for big reactions, such as energy production. 

Top Vitamins for Energy Production

 The easiest strategies to preserve natural strength are to consume a healthy diet, exercise frequently, and sleep sufficiently. But such tasks are not always feasible, particularly when it comes to juggling the demands of existence. Thankfully, you can turn to a vitamin b12 supplement to boost energy.

B12 vitamin

B12 vitamins are vital to produce energy in the Cells. Vitamin B12 is responsible for the formation of red blood cells that carry oxygen to the blood around the body. The oxygen is used for energy production once it reaches your body’s cells. Vitamin B12 also plays a crucial role in neurological activity. As per the 2016 National Institute of Health guidance, you are more at risk of fatigue, weakness, or losing weight if you don’t include enough vitamin B12 in the diet.

It is most abundant in seafood, dairy, poultry, milks, and other fortified products that may be poor in vitamin B12. Older adults or those with intestinal problems such as Crohn’s disease risk an imbalance because the B12 they eat is less able to absorb.

The fatigue you can only increase your strength if you consume food rich in vitamin B13 or take a supplement.

Coenzyme Q10

Coenzyme Q10 is an antioxidant that is needed in each cell of the body for the proper cell function. Your cells need CoQ10 in order to produce energy, and it has been shown to benefit cardiovascular patients by research.

Meat, especially organ meats, and fish and peanuts are present in CoQ10. Our bodies can produce CoQ10, although their ability naturally decreases with age, a supplement of CoQ10, especially later in life should be taken into consideration.

Magnesium

Magnesium is one of the most plentiful biochemical processes needed in the body. This involves muscle and nerve activity, the regulation of the blood pressure and development of electricity. This is common in foods such as fish, almonds and whole grains and is an excellent energy source.

Magnesium is said to enhance symptoms of insomnia as per various research.   If your exhaustion triggers difficulty taking a nap, a magnesium supplement will boost your sleep quality and make you feel more relaxed.

Iron

Iron is a key mineral that allows the whole body to circulate oxygen. The cell of the body must also work and develop correctly. The most prominent reason for anemia is insufficient iron in the body. It may impede cognitive ability, decrease immunity, and adversely impact output at work.

Food and fish are healthy sources of mineral strength. If you’re vegetarian, then iron foods can include seeds, beans, lentils, spinach, and enhanced grain products. Iron supplements, if required, will help to maintain proper iron levels, but be aware that iron supplements can trigger serious side effects if over consumed. Before iron supplementation, please contact your specialist.

Iron is especially relevant for people with heavy menstrual periods or pregnant women owing to the need of iron for fetal growth.

B6 vitamin

This vitamin is critical for proper brain development and ensures that the nervous and immune systems are healthy. This vitamin is present in foods such as seafood, meat, rice, chickpeas and bananas. It can also be considered as the best vitamins for energy.

Vitamin B2

Every vitamin B is very important for energy; all carbohydrates are split into power. Studies illustrate that vitamin B reduces exhaustion in this specific process. In foods such as almonds, wild rice and mushrooms, you can find this vitamin.

OMEGA 3 fatty acid

For cell function and brain safety, Omega-3s are relevant without noting that a preventive fatigue mechanism can be used. Omega-3s are found most frequently in fish oil, but also in vegetable oil and nutrients.

Vitamin C

Vitamin C is well known as an immune booster, although fatigue mitigation is also documented. However, a warning is only possible, especially if you take large doses of vitamin C supplements. It may contribute to vomiting, fatigue, shaking, cardiovascular disorder and stomach cramps. The suggested dietary supply is 75 milligrams for women 19 years and over.

Conclusion

If you’re still uncertain and the question what supplements should I use is ringing in your mind you should take into consideration that supplements will help you stay healthy and active all day long but they cannot eliminate the essential needs of the body: adequate sleep, a balanced diet, hydration, and exercise. In general, but always somewhat sluggish, if you follow a balanced lifestyle, any of the six vitamins and supplements will fix the root cause. Unlike certain alternatives that provide a temporary energy explosion, these supplements can help you achieve long-term well-being. They often offer specific advantages over and beyond increased capacity.

7 Tips to be A Successful Farmer in Victoria

Farming in Victoria dates back to November 1834 when the first farmer Edward Henty arrived at Portland on a boat. Two weeks after his arrival, Robert Crowley, his workman began tilling the land to plant potatoes for the first time in Victoria. That is how farming became the main economic activity in Victoria.

Today, Victoria is Australia’s largest exporter of agricultural produce. In the period 2018-19, Victoria accounted for 27 percent of the total Australian agricultural produce. This makes farming an economic driver for Victoria and Australia at large.

If you are a Victorian farmer or planning to start a farm in Victoria, there are several things you should do for you to be one of the top farmers in the region. Read on to find out the 7 most important tips to be a successful farmer in Victoria.

Be Aware of Your Responsibilities as a Landowner

As a landowner, you have a responsibility to sustainably manage your farm and cut down biosecurity risks to ensure the success of Victoria’s agricultural industry. There are three things you should do for you to be a responsible landowner:

1. Be a Good Neighbor

For starters, you can strike a conversation with your neighbor. This is a good way to build healthy relationships and reduce the number of disagreements between neighbors.

Acknowledge that your neighbor is different and has expectations that might be different from yours. Be aware that your farm activities affect your neighbors and that your neighbor might not be informed about their responsibilities for land, pests, and weed management. Inform them.

2. Learn How to Solve Disputes

Farming and land ownership are not without disputes. Using legal action is both expensive and time-consuming. Disputes are a result of simple misunderstandings but are escalated by other unrelated things such as rumors, gossip, and misinformation. Learning how to solve disputes can save you weeks, months, or years that can be wasted using legal action. Some of the ways you can use to solve disputes include mutual resolution, third party intervention, and mediation. Also, the dispute settlement center of Victoria is free and confidential for the residents.

3. Learn How to Manage Invasive Plants and Animals

Every farmer has the responsibility of protecting Victoria from invasive plants and animals. As a landowner be aware of your legal obligation to control pests and weeds on your property. Be aware of the noxious weed species and non- native pest animals, management techniques, and how you can be involved in the weed and pest management in Victoria.

Focus on Your Land’s Management

Below are four Land management tips you need to succeed as a farmer in Victoria.

1. Time Management

Although time-management concerns all farmers, part-time farmers are the ones most affected by time issues. The first thing a farmer needs to realize is that they cannot do all the work. To save time and do more ensure that you divide and delegate your farm jobs.

If you are a part-time farmer, invest in an enterprise that you can handle. For example, cattle require less time as compared to other livestock. Also, trees and perennial crops require less time and labor most of the time. Ensure that you invest in an enterprise that matches your available time.

2. Leasing Land

Leasing land means expanding your farming business by accessing more resources without having to buy land. This comes in handy especially if you have a shortage of funds. Under long leases, both parties accept additional risks that may arise. For example, the lessor might miss out on a high income if the land price rises. The lessee can also incur losses on a bad season if the lease price is higher than the income. Ensure that you perform thorough research before entering into any lease agreement.

3. Drought Management

A good farmer should always be prepared for hard conditions. When faced by drought the decisions you make will affect your land, animals, and lifestyle. Things that you need to plan for during drought include water, food animal health among other things.

Also, remember that you have a legal responsibility towards the welfare of your animals. You are not allowed to let stock suffer or die. Apart from that, it’s not in your best interests as a farmer for livestock to die.

4. Learn From other People’s Mistakes

Farming is a continuous learning process. Keep your eyes open to see what’s working and what isn’t. Talk to farmers who are already successful in whatever they are doing. This can help improve your ideas and boost your confidence in farming.

The more you observe, the more you understand farming. This will help you in your decision-making process avoiding failure in your farm business. You do not have to repeat a mistake that has already been made.

6 Foods that are Surprisingly High in Omega 3’s

According to research conducted by the US National Institute of Health, a high percentage of American adults are not meeting optimal levels of omega 3 intake.

This deficiency can lead to a variety of health issues if not addressed through diet or supplementation. With a little preparation though, you can make sure you’re getting enough of these fatty acids!

 

What are Omega 3 Fatty Acids?

Omega 3’s are vital nutrients that are essential for good health. They are found naturally in many foods, as well as in popular supplements like fish oil. Omega 3 fatty acids consist of three main types:

  • Eicosapentaenoic acid(EPA)
  • Alpha-linolenic acid (ALA)
  • Docosahexaenoic acid (DHA)

 

Common sources of ALA include soybeans, canola oil, and flaxseeds whereas EPA and DHA sources can be found in seafood and fish.

ALA can’t be created naturally within our bodies and that’s why doctors call it an essential acid. This means you can only get ALA from food or a supplement. If you’re a vegan or vegetarian, it can be especially tricky to consume enough essential fatty acids (luckily there are some new vegan Omega 3 supplements on the market).

What are the benefits of Omega 3 fatty acids?

Scientists have linked Omega 3 acids to a decrease in chronic heart-related problems. Consuming these fatty acids can improve your cholesterol levels and reduce the risk of heart disease. Omega 3 fatty acids have also been linked to the following benefits:

  • Helps combat anxiety and depression
  • Improves the health of your eye
  • Promotes enhanced brain activity during early stages of pregnancy
  • Can minimize symptoms of ADHD
  • Reduces high blood pressure
  • Known to decrease obesity
  • Fights inflammation
  • Boosts your immune system
  • Improves mental health
  • Alleviates menstrual pain
  • Healthy bone and joint development
  • Reduces the fat in your liver
  • Can reduce Asthma in children

 

Omega 3’s are also great for your skin!

Eat These Foods for Omega 3’s 

The following 6 foods are some of my favorite options for increasing the amount of fatty acids in your diet.

1. Salmon

Omega 3 - Salmon

Not only is it rich in Omega 3, but salmon is also high in vitamins D, phosphorus and proteins. It contains a good balance of both DHA and EPA fats.

2. Chia Seeds

Chia seeds are a good source of omega 3 while rich in proteins, magnesium, calcium, vitamins, and fibers. Incorporating chia seeds into your diet is a great way of taking healthy omega.

3. Walnuts

Omega 3 - Walnuts

These are the only tree nuts rich in alpha-linolenic acid. While most omega 3 sources are your typical meats, walnuts provide a natural organic way of consuming omega you need. It is an essential source and a favorite of vegans and vegetarians.

4. Oysters

This shellfish delight contains a boatload of nutrients including zinc, vitamin B 12 as well as omega 3 fatty acids. Oysters can be eaten as snacks or raw – while eating them raw may sound alluring, they pack even richer nutrients than when cooked.

5. Sardines

Sardines are small oily fish rich in omega. They can be eaten in numbers due to their miniature structure. They are very nutritious especially when consumed whole as they provide most of the nutrients to fit your body requirements.

6. Flaxseeds

Omega 3 - Flaxseed

Saving the best for last, flaxseeds are considered a superfood due to the immense health benefits they provide. These seeds can help with weight gain and sugar cravings. Aside from that, they are nutritious and one of the richest sources of Omega 3. They can be found in oils or ground up and used in foods.

 

Conclusion

Omega 3 fatty acids have a wide array of health benefits, and should be a staple of your diet. That said, many Americans are deficient in these fatty acids. 

If you’re concerned that you might not be getting enough Omega 3’s, try consuming more of the foods discussed in this article or consider a daily fish oil supplement.

Amazing Ways to Stop Cravings for Unhealthy Foods

One of the biggest challenges people face when trying to eat better and change their lifestyle is cravings. Cravings for unhealthy foods come out of nowhere and are hard to ignore. It’s those impulses that derail so many people from reaching their healthy eating goals.

When you get down to it, cravings are a scientific occurrence. That means they can be altered. Here are some amazing ways to stop cravings for unhealthy foods.

Make Healthy Swaps

Shift away from your cravings by starting to make healthy swaps. That doesn’t mean changing out your peanut butter cups for an organic brand that has as many calories but markets itself as healthy. Instead, look at how you can experience that flavor in a better way.

For example, instead of running to the store for a chocolate bar, make a protein shake with cocoa powder and peanut butter. Rather than pouring a big bowl of nacho chips, slice up a whole grain tortilla, bake it in the over, and use Greek yogurt instead of sour cream. 

Understand and Create Habit Loops

Cravings happen as a result of habit loops, which feature a cue, a routine, and a reward. In other words, cravings are usually tied into a root cause triggered by activity or emotion. If you’ve always sat down with a snack to watch TV in the evening, your mind will automatically trigger that craving when you flick on Netflix. If you’re an emotional eater, your body will send you craving signals when you start to feel stressed out.

Take time to identify your triggers and replace them with alternate activities. For example, swap out your evening tv session with listening to a podcast while doing chores for a few weeks to break the habit cycle. Practice in-the-moment stress-coping methods to derail that vicious cycle.

Practice Mindfulness

Mindfulness is the act of being more aware and intentional with all daily activities, eating included. Some ways to incorporate mindfulness into your eating habits include:

  • Slowing down your chewing and sipping water between bites.
  • Removing distractions by eating without your phone or computer near you.
  • Writing down how you feel physically and emotionally after eating or giving in to a craving.

By practicing these mindfulness techniques, your body will be more aware of how your food is affecting you. You’ll feel more satiated with each meal, which will reduce cravings throughout the day. Additionally, you’ll start to make connections between your eating and the impact on your body to make better decisions.

Drink More Water

Your body is a complex machine. Despite all the amazing things it’s capable of, it sometimes gets its signals mixed up. One of the most common issues stems from a lack of hydration. That signal that tells you that you’re thirsty often comes across as hunger or tiredness. 

When you start to feel a craving, have a glass of water, and wait twenty minutes. You’ll be surprised at how much less hungry you feel. By prioritizing hydration throughout the day, you’ll get a better grip on impulsive eating, both in terms of meal portions and cravings. 

By practicing these simple lifestyle habits, you’ll gain control of your cravings and make room for more healthy food in your life.