Did you know that inadequate vitamin C intake is associated with many disorders, some more serious than others? Don’t wait until you’re extremely tired and exposed to germs. We demonstrate that there is nothing like a natural Vitamin C to counter ailments and keep you in good shape.
Are you suffering from a vitamin C deficiency?
Vitamin C is essential for the body. It is only provided through the diet, especially through fruits and vegetables, which contain a large amount of it. However, your body can become deficient in vitamin C, more particularly at each change of season and especially in autumn/winter.
A lack of vitamin C causes the following signs:
From left to right: Often tired, easily sick, lack appetite and lose weight, suffer from joint pain, have dry skin, dry and brittle hair, heal slowly, irritable, have a nosebleed, anemic
All of these signs show that you may lack vitamin C and that your body is weakened.
How can you properly cover your daily vitamin C needs?
Different foods contain vitamin C, including fruits and vegetables. However, when daily requirements are increased, complementary and preventive e intake of vitamin C is recommended.
Humans are unable to synthesize vitamin C, so they must get it from the food they eat. Moreover, after intestinal absorption, Vit C is distributed in the tissues. It cannot, therefore, be stored, which means that it must be constantly replenished. At the same time, our diet is not sufficient to provide us with the “dose” essential for the proper functioning of our body and our good health.
The recommended daily intake of vitamin C is 60 mg per day for a healthy adult and to ensure that the daily requirement is covered, it is recommended to consume about 500 grams of fruit and vegetables per day.
Opt for 100% natural vitamin C supplements
Why wait to be in a deficit of natural antibodies, when you can stimulate your immune system with the association of two ultra-powerful ingredients: acerola and camu-camu, known for their high vitamin C content?
A healthy and balanced diet remains a priority however may not bring sufficient vitamins, minerals, trace elements or essential fatty acids daily recommended intake. This is when supplements play a key role to compensate for deficiencies.
Vitamin C is the most popular vitamin and the most consumed. Whenever you want to supplement a diet low in raw vegetables and fresh fruits, boost the general vitality of your body or strengthen your defense mechanisms, a 100% natural vitamin C cure is the best option! Nature has so many benefits, we must take advantage of it …
Natural vitamin C is the most easily absorbed and available for your body to use.
Be careful however to differentiate between fruit content and vitamin C content. Most of the proposed supplements contain 500 mg of vitamin C, yet this is actually the weight of a tablet in which the vitamin C content (most often synthetic) is really only about 120mg. This explains their attractive price but unfortunately also their lack of effectiveness on the body. It is thus necessary to privilege the complexes offering a real content of natural vitamin C higher than 300mg if you want to avoid being in Vitamin C deficiency.
Know more about Activa Well Being Acerola Starter, a health supplement with active ingredients of acerola which has a concentration of vitamin C 50 times more important than an orange and 37 times more than a kiwi.
Did you enjoy cooking this recipe? Hit the 5-stars rating above or send me your feedback below! 🙂
Do you need a health & nutrition coach? Let’s talk!
YES, I NEED A health & NUTRITION COACH
Bordeaux Canelés french pastry recipe
- 500 g Milk whole cream
- 150 g Flour mixed with sugar
- 250 g Sugar mixed with the flour
- 2 pcs Egg yolks
- 40 to 50 ml Rum
- 1 pc Vanilla pod cut lengthwise
- 30 g Butter plus extra for the mould
Scrape the bean paste of the vanilla bean with a sharp knife and reserve the skin.
Place milk, butter, and vanilla paste in the bowl - warm it up for 8 min - 98C - speed 1.5 (the milk must be very hot)
Mix 20 seconds - speed 3.5 and add the eggs as the blade is turning.
Mix 60 seconds - speed 3.5 and add the flour + sugar mixture one spoon at a time.
Mix 20 seconds - speed 3.5 and add the 50 ml of rum.
Transfer to a container, add the reserved pod, and let rest overnight for at least 12h. You can even rest longer (24h) this will give even more flavor to the dough as the aroma develops.
Preheat oven to 220C.
Take the dough out of the fridge and let it warm up to room temperature.
Grease mould with extra butter.
Fill up the mould to 3⁄4 only.
Bake in the oven for 20 minutes at 220c and then reduce temperature to 180C and continue to bake for another 50 minutes (you can even bake longer if you want them darker).
Adjusting the sugar level may change the end result as part of the brownish color comes
from the sugar
What are Polyphenols?
Polyphenols are phytonutrients present in some plant foods , such as fruits, vegetables, spices, seeds and herbs.
They give plants their characteristic and vibrant dark red, blue or purple colors and are known for their many health benefits such as decreasing oxidation and inflammation in the body, promoting immunity and a healthy cardiovascular system. They are also considered to assist in weight and diabetes problems.
Polyphenols have to be absorbed and eaten by the bacteria in our intestine to activate their antioxidant and anti-inflammatory benefits. In exchange their intake encourages the growth of healthy bacteria and a balanced microbiome.
There are many varieties of polyphenols but most of those we eat, including anthocyanins, come from the polyphenols group of flavonoids.
Anthocyanins, colored water-soluble pigments which give vegetables and fruits a rich dark and vivid purple-red color, are found in berries, particularly blueberries and blackberries, or red grapes, for example. They are best known for their strong antioxidant effects, protecting cardiovascular capillaries and promoting venous return. As inflammation is diminished, they also enhance blood vessel contractile function.
Anthocyanins, can be beneficial to support scalp capillaries and thus play a role in hair fall prevention and promotion of hair growth. Indeed, hair fall is often linked to poor circulation in the blood vessels on the scalp ‘s surface.
Eating a healthy and balanced diet with polyphenol-rich plant-based produce would surely offer great health benefits. It will help the body fight free radicals and inflammation, promote a healthy cardiovascular system and support healthy intestines and gut function.
While polyphenols show a wide range of health benefits, however, these phytochemicals are responsive, and the way they are eaten can affect the polyphenol content of the food you eat. For example, once they are cooked, the polyphenol content of onions will diminish considerably. High temperature cooking methods such as frying or microwaves also decrease the amount of beneficial phenolic compounds in the food.
While watching your diet to make sure it contains polyphenol sources, it might be helpful to support your body with natural supplements that will provide your body with a bioavailable source of polyphenols, readily available to use for optimal action.
Supplements that are gastro protected, to maintain the integrity of the active ingredients until their point of absorption would be the best option. To know more about these supplements, click here.
 USDA. USDA database for the flavonoid content of selected foods. 2003.
 Gatta L., « Experimental single-blind study: 60 pts with venous insufficiency received bilberry extract equivalent to 173 mg anthocyanins daily of placebo for 30 days », Fitoterapia, 1988, 115:109-116.
Kay CD, Holub BJ. The effect of wild blueberry (Vaccinium angustifolium) consumption on postprandial serum antioxidant status in human subjects
Kay CD, Holub BJ. The effect of wild blueberry (Vaccinium angustifolium) consumption on postprandial serum antioxidant status in human subjects
How many of us have decided to start healthy eating routines, but still struggle lose excess weight? At times, we many have even attempted fad diets such a juicing, no carb, low carb, fasting – basically quick-fix diets for temporary weight loss. Adding to this, we may attempt a healthy eating routine, but don’t really pay appropriate attention to our food, or our eating habits. Busy lifestyle, time constraints, back-to-back meetings, frequent travel and work-life imbalances tend to distract us.
What we lack is “Mindful Eating”.
Not pay attention to what we eat, how it makes us feel, and not chewing our food thoroughly may result in overeating, indigestion and disordered eating.
Positive Outcomes of Mindful Eating
Mindful Eating allows us to not only remain healthy physically by losing excess weight, and maintaining a healthy weight, it also keeps us healthy mentally by helping us to develop a healthy relationship with our food. Following are some of the Mindful Eating techniques which you can follow.
You Eat Less
Chewing your food thoroughly aids digestion, and also helps you regulate the intake of food. According to a study conducted on 14 obese and 16 lean Chinese men, it has been found that chewing habits dictated the amount of food intake. Individuals who chewed their food for longer in this case 40 chews), had less desire to eat more, and actually ingested 11.9% less food than their counterparts who only chewed their food 15 times per bite.
Nourishes Your Body Better
Chewing adequately breaks down food more effectively, with the help of multiple digestive enzymes released into the mouth, prior to entering the stomach. Chewing therefore significantly helps the food to get digested and metabolized more effectively.
Appreciate Your Food
Mindfully chewing your food helps in appreciating the food that you eat. When we become more aware of how nourishing food can be for both our body and mind, we are more prone to opt for unprocessed, whole and natural food, that is rich in sources of healthy fat, protein, and carbohydrates along with various vitamins and minerals.
Ways To Boost Mindful Eating
Using Non-Dominant Hand to Eat
Opting for a non-dominant hand for feeding yourself encourages you to really focus entirely on what you are actually eating.
Eating with Chopsticks
This may sound a little tricky, however challenge yourself to eat all your meals with chopsticks. Again, it will improve your concentration on your food and ensures you’re engaged in Mindful Eating.
Get Creative with Your Food
Boring, repetitive meals can take away the fun element from eating. Thus, get out of the routine and try out something different. By creating dietary alternatives, you could actually feel “happy” and “satisfied”. The body produces its own “mood uplifting” endorphins, and the right choice of food makes all the difference.
Busy Executives and Fad-Diets
Busy executives often resort to Fad Diets. Why? Late work nights, travel, and entertaining clients can make it difficult to adhere to Mindful Eating and healthy meal planning. A sedentary lifestyle also results in weight gain, and fad diets are easily accessible and simple. But they are not sustainable. In the long run, Fad Diets do not have any benefits and can eventually do more harm to your health, including slowing your metabolism and reducing your muscle mass. These diets include, no carb, juicing, fasting, diets that focus on one food (cabbage soup diet), and high fat/no carb diets. Sustainable healthy diets involve Mindful Eating, exercise, and a little bit of forward planning.
So don’t just follow diets that might promise quick weight-loss. Mindful eating can have great benefits for you:
- Helps you to eat less.
- Helps to increase self-satisfaction.
- Helps to nourish your body.
Image Source: Pixabay
Your health and your career go hand in hand. Career driven individuals are faced with many challenges of maintaining a healthy lifestyle habits when you are constantly overworked and suffering from stress. However, there are also many busy executives and professionals, who have figured out how to manage a successful career along with a healthy lifestyle and work-life balance. If you don’t have a good handle on your health, it will quickly start affecting the quality of your life. Being healthy helps you power through the busy work day, keeping you awake and alert so that you can operate at your best. However, if you don’t keep yourself educated about the benefits of good nutrition, your health can quickly fall by the wayside, resulting in unhealthy weight gain and serious chronic diseases.
Lack of nutrition education leads to an unhealthy lifestyle.
Living a nutritious lifestyle can become a real challenge when we’re faced with easily accessible processed foods, and a lack of time. Many other unhealthy habits such as eating too fast or skipping breakfast, also contribute to a decline in health. If make just small changes to your current unhealthy lifestyle, you will experience the benefits of controlled weight, improved mood and energy levels, better immunity, and increased longevity.
If your lack of nutrition education is leading you towards an unhealthy lifestyle, you will quickly begin to suffer from the consequences noted above. Eating unhealthy food because we’re too busy to prepare healthy food ahead of time, and staying sedentary in an office environment all day, will quickly begin to take its toll on the body. The consequences may seem minor at first, a little bit of weight gain or feeling more tired throughout the day, but weight gain can quickly get out of hand, resulting in obesity and chronic diseases like diabetes and heart disease.
However, if you become even slightly educated about nutrition and leading a healthy lifestyle, you won’t have to bear such unhealthy consequences, and instead you can reap the benefits of a healthy work-life balance, and better quality of life.
How is focusing on your career taking away from your investment in your health?
Focusing on your career might bring you financial success, but most likely it isn’t doing the same for your health. An unhealthy lifestyle can result in lost time at work, less quality in recreational time outside of work, and a shorter lifespan.
If you aren’t keeping yourself educated about your nutrition needs you could be suffering from nutrient deficiencies (especially potassium, fiber, calcium, Vitamin D), chronic disease, and extra pounds. Not investing in your health quickly results in a domino effect of health problems.
Employee wellness is now a ‘hot topic’ for a reason: Two thirds (35%) of Americans are now obese, and the CDC projects that one-in-three adults could have diabetes by 2050. And this transfers to the workplace too, where new legislation does not allow sick leave for some work sectors, thereby exacerbating the issue. Refocus on your health, and work toward a healthier work-life balance so that your health doesn’t suffer because of your career. It is possible to succeed in both areas and you will be better off in the long run.
I’m here to help you create a balance between food and life. If you need help with managing your health, please feel free to message me.
Image Source: Pixabay
For those in the executive world trying to live with healthy eating habits, you’re not alone. A lot of executives these days focus on healthy eating and exercising, but with so much information out there today, there are a lot of facts that you or your peers might not know, that can simplify a few things for you. The next time you engage in a conversation with other friends or coworkers who share your interest in leading a healthy life, you can bring up one of these nutrition facts to try and impress them with something they didn’t know before!
Frozen veggies contain an equal amount of nutrients to fresh veggies.
This is great news for anyone who enjoys the ease of frozen veggies or saving money by buying frozen. Now you don’t have to feel guilty for steaming a frozen bag of veggies in the microwave instead of spending money on fresh or out of season vegetables that take the time to chop and prepare.
Some foods can actually fight belly fat.
Vegetables in the cruciferous group (broccoli, cauliflower, cabbage, Brussels sprouts, radishes, kale) contain nutrients like vitamin K and fiber. They also counteract fat deposit in the stomach by providing your body with 25-40% of your daily fiber intake as well as macronutrients like proteins and fats which aid in losing and keeping off unwanted weight. Cucumbers, tomatoes, watermelon, and berries, among many others, are also good choices for fighting belly fat because they are high in water and fiber content but low in calories.
Negative calorie foods aren’t the answer to weight loss.
Sure these foods are good for you, but they need to be combined with a healthy and balanced diet. Negative calorie foods include those where your body uses more calories to eat and digest than the food is actually made up of (celery is a popular negative calorie food). But if you rely on these types of foods alone you won’t be receiving enough nutrients or calories, leading to bingeing and other unhealthy habits.
Healthy fats are an essential diet staple.
A lot of people think eating healthy means avoiding all fat, but this isn’t true. You simply need to eat the right kind of fats. If you want to keep a balanced diet and lose weight then incorporate foods like fish, raw nuts, olive oil, and avocado into your diet. These are high in Omega-3 which is good for your heart, brain, eyes, and nervous system.
Low fat doesn’t always equal healthy.
Low-fat diet foods including fruits, vegetables, and whole grains, have been promoted by mainstream media for effective weight loss, but, in reality, they don’t always work and it has turned healthy foods into processed foods with unhealthy ingredients added to make them taste better. When you remove the fat from foods, they generally don’t taste as good, which has led to the addition of processed sugar. You would have been better off just eating whole fat food.
Junk food is addictive.
Food has changed so much over the years, with more people eating more processed, sugar-rich foods than ever before. The development of more elaborate, unnatural food ingredients, causes an increase in our dopamine levels, leaving us addicted to sugar and other processed foods, a reaction comparable to drugs of abuse.
With health and fitness trending today, a lot of people have an interest in nutrition and healthy weight loss, so impress your friends by teaching them some new facts. Hopefully, someone else in the executive world can apply it to their daily life!