Author: Nourishing World

Make Keto Dieting Easy With Our New Keto-Friendly Supplements

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The word Keto made from keto-friendly foods.

Are you on or have you considered going on a Keto Diet? Our new supplements are designed to make Keto easier and healthier than ever.

What is the Keto Diet?

The Keto diet is the newest diet craze helping people lose lots of weight relatively quickly. It has been around since the early 1900’s as an aid for people with epilepsy and diabetes, although many indigenous people ate this way throughout history. I have a friend who’s been doing an Atkin’s Diet since the early 2000’s who says a Keto diet is the same thing, just repackaged. Basically, on a Keto diet, you encourage your body to burn fat instead of carbs. This requires eating a lot of healthy fats and very low carbs.

When the body burns fat instead of carbs it is in ketosis. Ketosis happens differently for different people. Some people get into ketosis on 50 net carbs a day and others have to be as low as 20 net carbs a day to get and stay in ketosis. Generally it happens for most people somewhere between 20 and 80 net carbs a day. Your net carbs are the total carbs minus the fiber. So, a healthy Keto diet also includes lots of good fiber, like chia seeds, and Baobab Powder. Sounds simple, right? Well, it really isn’t all that simple because you have to make sure you are getting electrolytes and minerals – nutrients that tend to be lacking on a very low-carb diet. Many people start a Keto diet and end up experiencing flu-like symptoms known as Keto flu.

Closeup of a refreshing glass of water on a white backgroundWhat are the best ways to Avoid Keto Flu?

1) Firstly, drink lots of water. A good rule of thumb is to drink 1/2 to 1 oz of water per pound you weigh. Example: if you weigh 200 lbs, you should drink 100 to 200 oz of water daily. That is a lot of water, and part of the reason we need more minerals and electrolytes.

2) Make sure you are getting enough minerals and electrolytes – specifically magnesium, potassium and sodium. I personally drink two 1 quart glasses of water with 1 1/2 tsp Natural Calm Magnesium along with 1/4 tsp of Himalayan Sea Salt, daily. Start slow on the magnesium as it can have a laxative effect on some people. There is usually some potassium in Himalayan Salt, but if you experience leg cramps then more potassium can help. Avocado is rich in potassium and healthy fat. Spinach and Swiss chard are also good sources of natural potassium and low in net carbs.

3) Eat more healthy fat, especially MCT’s. This is where some of our new products come in. We now offer Perfect MCT Oil, and Perfect Keto MCT Oil Powder.

4) Get plenty of sleep.

What the heck are MCT’s and why are they good for a Keto Diet?

MCT’s are medium chain triglycerides – fatty acids the body uses for energy. MCT’s are the body’s favorite source of fuel and aren’t stored as fat in the body. They are quickly metabolized to deliver ketones to the entire body for fast energy. Coconut oil is naturally high in good MCT’s, but not as high as the isolated MCT Oil supplements flooding the market now. But you have to be wary of most of these as they contain fillers, added carb laden starches, and fake ingredients. Adding Perfect MCT Oil or Perfect Keto MCT Oil Powder into your daily diet can help you get into ketosis to burn that extra fat, and these MCT’s don’t have any extra ingredients or carbs.

Does the Keto Diet really work?

Why yes, it does! I personally lost almost 20 lbs doing a keto diet. It took me over six months to lose it, but I did it, and I’ve kept it off. I have never tested myself to see when I’m in ketosis, but by dropping my daily net carbs to under 80, I managed to lose the weight and maintain it. I also allow myself a carb day at least once a week so I don’t feel like I’m missing out on some of my favorite foods or if there’s a party I’m attending. People who drop their daily net carbs to the 20 to 30 range tend to drop significantly more weight, especially if they have a lot of weight to lose.

Are there any warnings for doing a Keto diet?

I already mentioned the Keto Flu. It is unpleasant and you should make sure to get the minerals, water and healthy fats in to avoid it. Also, stop stressing about fat intake. If you don’t eat enough fat, AND greatly reduce your carbs, you will deprive your body of the fuel it needs to survive. You will likely be very tired and NOT lose weight. Your body needs either carbs or fat for fuel and if you don’t give it either, it goes into starvation mode and hangs onto as much fat as possible. It is a difficult mindset to adjust to for many people who have been doing low-fat diets most of their adult life. Figure about 60 – 80 % of your food intake should be healthy fats, 20 – 30% should be protein and 5 – 15% should be carbs. I’ve maintained by staying in the 50-60 % total fat range. While calorie counting is not stressed as much on a keto diet as on many other diets, you still need to make sure you are not consuming more calories than you burn.

Another thing you should be aware of is that if you go on a Keto diet, plan on doing it forever if you want to maintain the weight loss. Once you go back to a regular diet with lots of carbs, the weight will come back on faster than it came off.

How do our new Keto Supplements make keto dieting easier?

Perfect Keto makes a low carb MCT Oil Powder as well as a ketones base to help people get into ketosis fast and keep them there.Here at Nourishing World, we are proud to announce our newest line of supplements – Perfect Keto. Perfect Keto makes supplements that are Keto-friendly and clean. They are designed to help get our bodies into ketosis and keep them there for hours of energy. We’ve already mentioned the Perfect Keto MCT Oil Powder, but we also have their Exogenous Ketone Base to get into ketosis instantly. This keto supplement supplies ketones directly into our systems – we don’t have to make them first. It also contains MCT Oil Powder for sustainable energy with no sugar and zero carbs. We also have their Perfect Keto Greens, a pleasant combination of healthy greens with their MCT Oil Powder. And their Matcha Latte also contains their MCT Oil Powder along with high quality matcha green tea. The Perfect Keto Supplements make it easy to fuel your body for whatever your day brings and help support your healthy keto lifestyle.

Perfect Supplements makes MCT Oil and Protein Powders that are zero carb and free from unhealthy ingredients.Perfect Supplements does it again with two new supplements that are ideal for any healthy keto diet – Perfct MCT Oil and Perfect Bone Broth. Perfect MCT Oil is super clean, super healthy MCT Oil from 100% organic coconuts – there are no other ingredients! And Perfect Bone Broth is from free range chickens sourced from the USA. Perfect Bone Broth is high in protein and has 0 carbs. It contains lots of naturally occurring collagen for digestive health and can be added to all kinds of food to boost the protein and health benefits. I’m also a big fan of their Perfect Hydrolyzed Collagen from grass-fed beef. While this isn’t a new product, it is an excellent protein source to add to smoothies along with some of the other Keto supplements listed.

What are some easy Keto meals?

My favorite keto meals are smoothies. I can add fuel and nutrients in the correct amounts and it keeps me going for hours. Check out this post we did that has some great Fat Coffee recipes that are loaded with healthy fats, protein and good fiber. Below is a great recipe for a morning smoothie to start your day off right.

Peaches & Greens SmoothieHealthy ingredients in the Peaches & Greens Smoothie include Perfect Keto Peaches and Cream Ketone Base, Perfect Hydrolyzed Collagen, Catie's Greens and organic chia seeds.

I like this for a breakfast smoothie because it is fast and loaded with good fuel and nutrients to start the day. This has enough fat and fiber to keep me going four to five hours.

Ingredients:
1 scoop Peaches & Cream Keto Base
1 scoop Perfect Hydrolyzed Collagen
1 Tbs Catie’s Organic Greens
2 Tbs Organic Chia Seeds
2 Tbs Organic Canned Coconut Milk ( I like Native Forest best because it is the creamiest)
8 – 10 oz water
1/2 cup ice

Directions:

Put it all in the blender except the ice and blend on high for a minute to break down the chia seeds a little. Then add the ice and mix until smooth. Enjoy!

Estimated Break Down

Net Carbs: 3.2g (9.8 Fiber, 1 Sugar), Fat: 17g, Protein: 16.2, Calories: 239

MCT Oil makes this carrot soup a perfect Keto mealEasy Coconut Carrot Soup
Recipe adapted from Perfect Supplements

Ingredients:

2 large organic carrots
1/4 cup organic full fat canned coconut milk
2 Tbs cup raw macadamias
2 Tbs Perfect MCT Oil
1 Tbs dried coconut shreds
2 scoops Perfect Bone Broth
1 tsp fresh ginger or 1/4 tsp dried ginger
1/4 tsp sea salt
1/4 tsp curry powder – tastes good without the curry if you don’t like curry
1/2 cup water

Directions:

Add all ingredients except water to a blender or food processor. Add water to desired consistency. Enjoy hot or cold.

Estimated Break Down

This recipe makes roughly two 1 cup servings.

Net Carbs: 7.4g (3.4 Fiber, 6.3 Sugar), Fat: 31.7g, Protein: 18g, Calories: 243

More On Easy Keto Meals

Other ways to get healthy fats into your diet is to use the Perfect MCT Oil in place of other oils for things like salad dressing. I like to make my own dressings because I try to avoid the bad oils found in most salad dressings. Now I use some MCT Oil in place of some of the olive oil. This works great for sauces and marinades, too. Try having sliced avocado with your meal to add healthy fat. Replace rice with riced cauliflower with lots of yummy cultured butter. Mashed cauliflower can replace mashed potatoes. My favorite sugar replacement for baking and drinks is Pure Monk, powdered monk fruit, but stevia is another healthy alternative. Last night I had my cheeseburger wrapped in a big piece of romaine lettuce and I do BLT’s this way, too. I have taco salads instead of eating the fixins on tortillas or taco shells. And I love making pizza on sliced jicama instead of  putting it on flour crust. Check out the list below for some keto food substitutions for common food. Remember, for keto to be successful, it has to be a true lifestyle change, not a temporary diet. Make some of these changes and you will soon see the the benefits of living a Keto lifestyle for yourself.

Low-Carb Keto Substitutions for Common Foods

 

How to Train Your Brain to Eat Less

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Check out these healthy eating habits that help you eat less.

by Amanda Roberts

The human body, lead by the ever-powerful brain, goes through a number of automatic functions on a daily basis. The need for nourishment is an inherent one but this does not mean we do not have any control over what and how much we eat. By learning how to train the brain to eat less, it is possible to say goodbye to unhealthy eating and return to healthy habits. The brain can be trained in such regards but you will have to be persistent and not give up. And, as a great man once said, when you eat better, you feel better.

Re-discover Mindful Eating

We have grown accustomed to eating on the run and often in excessive quantities. Our hectic lifestyles are causing us to eat without paying attention to the food, seeking out meals that offer instant gratification. It has become common to eat your dinner in front of the TV, to have your breakfast while perusing the latest posts on social media and such. All of these habits are making us eat more than it is necessary, with the quality of the food becoming one of the things we fail to take into consideration.

The solution of how to train your brain to eat less is to take a step back and re-discover mindful eating. We need to eat in accordance with what the body needs. We have to analyze ourselves and decide whether we are actually hungry or just bored. Food should never be used to cover up negative emotions. By becoming aware about our tendencies, we can eat less and better. Thus, we will break the negative pattern and return to a healthy lifestyle.

Keep Temptations at a Safe Distance

Remember the sensation you get when you are bored? You want to munch on something, no matter if it is sweet or salty. This is emotional eating and it can do a lot of damage in the long run. A good solution is to avoid temptations and train your brain to opt for healthy choices instead. You have to clean your house and remove all unhealthy foods at once; otherwise, you will be just as tempted to eat them. The same goes for your workplace, as the job-related stress can cause a fake hungry sensation.

Organize your kitchen and include as many healthy snacks as it is possible. You should go shopping once a week and only with a well-prepared list accompanying you. Before leaving for grocery shopping, eat a hearty meal, prepared from fresh ingredients. This will keep you full while doing your shopping and, thus, you will avoid giving into temptations. It is also essential not to starve yourself, in the hope that you will eat less. This will only place the brain in survival mode, forcing many to eat unhealthy foods and in excessive quantities as well. Survival mode can also trigger the body to hold on tight to the fat you have for energy, which is the opposite of what you want to happen. This is why eating good amounts of quality food can help you lose weight faster than starving yourself.

Add Healthy Supplements

Picture of HealthForce Vitamineral Earth on a background of roots and herbs.In a world that pays less and less attention to healthy eating, it can be difficult to be the one who fights against the current. You can support your general well-being by taking natural supplements. For example, you can take Vitamineral Earth from Nourishing World, a powdered supplement that is rich in nutrients and other beneficial substances (omega-3 essential fatty acids, soluble fiber, antioxidants, phytonutrients and detoxifying herbs).

Viktamineral Green has been found to support the healthy functioning of the immune system. It can also help regulate blood sugar levels, preventing you from giving into temptations and reducing the risk of unhealthy cravings. This powdered supplement can easily be integrated into meals, having a detoxifying effect and stimulating the digestion.

Picture of Catie's Whole Food Magnesium on a background of foods rich in naturally occurring magnesium.Each supplement has a different purpose but many of them can help you keep your appetite in check. For example, did you know that magnesium deficiency is often associated with carb cravings? In order to counteract such problems, you can try Catie’s Whole Plant Food Magnesium to help keep any unhealthy cravings at a safe distance. Catie’s Magnesium can also help regulate the blood pressure, ensure healthy muscle function and prevent blood sugar crashes, and helps many people sleep better.

Meal Planning

You might say that you are too busy to plan your meals but, considering the alternative, you should definitely find the time. When you have an entire week of cooking planned, temptations will no longer be so appealing. If you are planning on going out to a restaurant, check out the menu in advance and make sure you are opting for healthy choices as well. Pay attention to the ingredients used and especially to starters, as these are often high in calories. Avoid overeating, even if it includes only healthy choices; moderation is the key, as the brain will learn how to respond to the change of amounts and kinds of food consumed.

Portion Size

Picture of woman eating a large ice cream dessert while playing on her phone.Fast food chains draw us with tasty meals. They make matters worse by supersizing everything, causing us to eat more than it is necessary. Unfortunately, at home, we follow the same tendency, filling our plates to the brim. A good way to change your mindset with regard to eating is by reducing the portion size. You can trick your brain by choosing a smaller plate and filling it to your pleasure. It has also been determined that, by using eating utensils in a smaller size, you will eat less. Practice portion control and you will no doubt see positive results. Don’t starve yourself, and don’t overeat. As stated before, moderation is key.

Drink Water Before a Meal

Closeup of a refreshing glass of water on a white backgroundResearch suggests that drinking at least 8 oz of water right before a meal can help you feel more full so you eat less. Drinking one half to one oz of water per your body weight is the recommended amount required daily and is excellent for overall health and wellness. As much as 75% of the US  population suffers from dehydration and doesn’t realize it. Drinking adequate amounts of water is beneficial for digestion, metablosm,  elimination and more. Drinking 8 to 12 oz of water right before you eat may help you eat less and gets you that much closer to your daily requirement of water.

Leave the Table While Still Hungry

In the old days, it was often said that you should get up from the table while still hungry. This is just as true today and it stands as testimony to why moderate eating is a great way to stay healthy. You should never eat until you can no longer breathe; this will have a negative impact on leptin, the hunger hormone. If the leptin mechanism no longer functions, the brain will not transmit the satiety sensation to the body and you will end up eating more than you were supposed. Again, don’t starve yourself, but retrain your brain to stop eating before you’re stuffed.

A Final Note

It is possible to learn how to train your brain to eat less, thus being able to maintain a better state of health. Follow the recommendations included in this article and return to mindful eating. Avoid giving into temptations, plan your meals in advance and do not shop on an empty stomach. Choose wholesome foods, drink lots of water and support a healthy diet with nutrient-dense supplements, as these can have a positive impact on your general well-being.

 

Author bio: Amanda Roberts is an authors most noted for her writing for Nutrition Inspector. Her favorite topics include health, nutrition and fitness because she wants to help people live a healthier lifestyle. Follow her on Facebook.

 

 

Home Modifications to Improve Your Health and Well-Being

Nourishing World Eco-friendly Products, natural allergy relief, Preventing Illness ,

make your home as healthy as possible for the ones you love!

by Natalie Jones

There are many factors in our daily lives that impact our health. When we think about these factors, we probably consider diet, exercise, genetics, and even our stress levels. Many people, however, overlook the important role that our own homes play in our overall health.

Research has shown that “there is a direct relationship between health and housing.” Believe it or not, there are many types of green home improvements and repairs that can help improve your health and well-being.

If you’re planning your next home improvement projects for the upcoming year, these are just a handful you might consider adding to the list:

Indoor Improvements for Health

Wood is Better Than Carpets

When it comes to creating a healthier home, one of the first steps you might consider is removing carpets to help reduce allergens. Hardwood or tile flooring can be better for reducing allergens such as dust mites and pet dander. As an added bonus, hardwood flooring is also easier to clean, longer-lasting, and more sustainable. In other words, it’s a win-win situation.

 Smoke & Carbon Monoxide Detectors For Safety

An extremely important (and affordable) safety consideration is installing smoke and carbon monoxide detectors throughout your home. You’ll also want to ensure that these devices have working batteries.

While you are installing the detectors throughout your home, you should also determine your family’s emergency evacuation plan in case of fire, severe weather, or other unexpected disaster. This will keep all household members safe during unexpected emergency situations.

Repurpose Unused Spaces

Do you have any unused rooms in your home, such as empty bedrooms or basement spaces? If so, you might consider converting an unused space into a “reading room” so that you have a quiet place to relax and unwind.

Another great green home improvement for an unused room or unfinished basement is to build your own home gym. This doesn’t mean you have to break the bank by investing in expensive equipment. Instead, you can install a mirrored wall (so you can help reduce injuries by ensuring you have proper form) and invest in some dumbbells. Additionally, you might also consider installing a sound system so that you can listen to energizing music while you workout.

Outdoor Home Improvements for Health and Safety

If you have a pool or pond in your yard, you probably make sure someone is there to carefully monitor all water-based activities. This is especially important if you have children or pets. Of course, there are some home modifications that can help increase pool safety. For instance, you might consider installing a fence around the perimeter of the water to help keep children and pets from accidentally slipping and falling in.

 Going “Green”

Some additional home improvement projects you might consider include “green” changes. Your household water usage is a great place to start when it comes to sustainability. For instance, you could implement low-water landscaping with a variety of colorful and beautiful plants.

You might also install a water filtration system. Environmentally-friendly systems such as this 10-stage under sink water filter kit, can cleanse and purify your drinking water. You’ll help the environment (and save money) by not having to purchase bottled water, and you’ll enjoy quenching your thirst with toxin-free drinking water.

Sometimes, taking your health into your own hands can start in the comfort of your own home. Green home improvements do more than add to your home’s resale value; modifications like the ones listed above can actually contribute to your overall health and well-being. They don’t cost much money and the value they add to your life (and your health) will be well worth it.

Keto, Paleo and Primal Diets Are Basically the Same… but Here are the Wee Tiny Differences…

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Paleo, Primal, Keto: What"s the difference?

If you hear about one more type of diet, just one more, you are going to start breaking things.

Seriously!

It’s bad enough that there are one thousand and one different kinds of supplements out there that it can push a person into multivitamin madness, but all of the different kinds of diets roaming around can push one over the edge.

You have the grapefruit diet. The crash diet. The Atkins diet. The Mediterranean diet. The detox diet. The vegetarian diet. The semi-vegetarian diet. . . .

Seriously!

Many people are calling it a day to just be on a See Food diet. They see food, and they eat it.

But we like to keep things pretty simple around here: Eat real food that isn’t processed, and let the chips fall where they may.

Because these seem to be in the spotlight, let’s (briefly) talk about the keto diet, paleo diet and primal diet, and what their differences are.

Eat Real, Unprocessed Meat, Oils & Vegetables on a Paleo or Primal Diet.

The Primal and Paleo Diets

Let’s talk about these two in one sitting, because they are basically the same thing. But modern man came along and made them into two separate things because … well … heck, we don’t know. Let’s not make rocket science out of simple science.

Primal, which is short for primeval, means of first importance – primary. It’s the first years of the world’s existence – the Genesis biblical era.

Paleo is short for Paleolithic. It’s how we humans lived in ancient times when we used tools and weapons made of stone. “Cavemen,” in another words.

The primal and paleo diets are basically the same, but here are the only real differences:

  1. The primal diet includes raw, full-fat dairy as a source of healthy fats. The paleo diet restricts it.
  2. The paleo diet eliminates nightshade vegetables. Like white potatoes, tomatoes, eggplant and peppers. These are called “nightshade’ because these plants prefer shady areas. The primal diet doesn’t
  3. The primal diet includes coffee. The paleo diet restricts it.

Foods included are:

  • fruits and vegetables
  • nuts and seeds
  • raw or fermented dairy, like raw milk and cheese
  • pure maple syrup and raw honey
  • meat and fish, preferably grass-fed, cage-free and wild-caught

It’s the same as our ancient ancestors ate. Real, unprocessed food. Nothing complicated, right?

Okay, so what about the Keto (Ketogenic) Diet?

Ketosis: Burn fats, not carbsThe ketogenic diet is a high-fat, adequate-protein, very low-carbohydrate diet (generally 20 to 50 net carbs daily) that is used as both a lifestyle and a medical method diet.

It forces the body to burn fats rather than carbohydrates.

Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain-function. However, if there is very little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies.

The ketone bodies pass into the brain and replace glucose as an energy source. So healthy fats are needed to fuel the body.

As an example of this being used as a medical method, an elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures.

Foods included are:

  • High-fat meat.
  • Low-carb fruits and vegetables.
  • Dairy (including yogurt and cheese and cottage cheese).
  • Coconut oil and olive oil
  • Nuts and seeds.
  • Dark chocolate.

Paleo Primal and Keto Diets Compared

So Which One is Best?

As you can see, they are all good. But there is no size fits all here anyway, and we are not going to tell you what diet you should choose. You’re the captain of your health ship, and only you can set the course that is best for your own voyage.

But just keep common sense in check. Eat real food that isn’t processed. Watch your stress level. Keep it under control with Monday-morning traffic and irritating coworkers. Smile and laugh more. Keep friends close and enemies closer.

And, hey, maybe you’ll just live forever with a body you’ve always wanted.

Okay, almost.

_____________________________

Do you know someone who is about to lose it? Send them this article.

And if you haven’t done so lately, take a look at some of our alternative-health products and our Paleo-friendly products.

We all deserve to have more health options in our lives than just pharmaceutical drugs. Don’t we?

Let us know if you have any questions or comments.

Check out these posts for great Paleo recipes:

Paleo/Primal Crepe
Paleo Cranberry Orange Bread
Grain Free Pumpkin Granola
Paleo Holiday Recipes

Til next time.

From the staff of Nourishing World

Which Superfoods Will Protect My Eyesight?

Nourishing World Anti-aging Supplements, Healthy Eating, Perfect Supplements, Preventing Illness , , ,

superfoods_for_eye_health

Our eyes are under a lot of strain and sadly, for some of us, this will lead to serious damage and even blindness later in life. The culprit? Blue light emitted from our personal digital devices, computers and lighting. Over time, these harmful rays can cause degeneration of our retinas and lead to sight loss.

But it’s not all doom and gloom. Scientists at Harvard University have shown that certain superfoods actually protect against the damaging effects of blue light and can protect our eyesight in the future.  

What’s the science?

The reason blue light is so dangerous is that is has a much higher frequency than other visible light. This means the light rays vibrate more violently as they enter your eye, causing damage to your retina. Specifically, they damage your macula – a highly-pigmented area at the back of the retina.

The macula acts as a filter to blue light. It’s packed with yellow pigment, which fends of those harmful rays. Repeatedly having to do this takes its toll however, leading to what is called advanced macular degeneration. This condition is the leading cause of blindness in the West, affecting a staggering 30% of people over the age of 75. And we can only assume that, in the age of the ever-present smartphone, this figure looks set to rise.

How can superfoods help?

The Harvard study found that the nutrients in certain superfoods have a significant benefit to the health of our eyes. It followed the visual health of over 100,000 participants over the course of 20 years to conclude that two nutrients are vital in protecting against macular degeneration: lutein and zeaxanthin.

Researchers showed that people eating a diet rich in lutein and zeaxanthin are 40% less likely to suffer from advanced age-related macular degeneration. The reason? These two little carotenoids contain the yellow pigment the macula needs to be able to filter out blue light. Pretty clever huh?

Which superfoods should I be eating?

Fermented_Kale_supplementTop of the list is superfood favorite, kale. We always knew we loved these nutrient-dense greens and it can feature in a wide range of dishes from stir-fry to smoothies. If you’re not keen on its earthy taste don’t worry, there are also clever products and supplements that make eating your greens so much easier. Try Perfect Fermented Kale supplement to quickly and easily get concentrated kale into your diet.

Other foods high in lutein and zeaxanthin include raw cress, raw spinach, cooked spinach and green peas. And in a slightly disappointing myth-buster, carrots were found to have relatively low levels of eyesight-protecting nutrients.

So, it looks like eating your greens is a must when it comes to protecting your eyesight. But exactly how many greens do you need to eat?

How much lutein and zeaxanthin do I need?

At this point in time, there is no established Recommended Dietary Allowance (RDA) for either lutein or zeaxanthin. However, in another study into visual health – the Age-Related Eye Disease Study (AREDS2) –  just 10mg of lutein and 2mg of zeaxanthin per day were found to have significant benefits to macular health.

In the study, this was provided in the form of a supplement but just one cup (or 100g) of cooked kale is thought to contain around 20mg of lutein and zeaxanthin. Five portions a day of other green vegetables, such as spinach, broccoli and peas, would also provide you with sufficient levels of these very special carotenoids. That’s a pretty delicious way to protect your eyesight!  

AMD and superfoods

Image Credit: Focus Clinics

All-Natural Ways to Improve Your Kids’ Focus This School Year

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Natural_focus_tips_for_kids

We all want our kids to have happy, healthy days all year long. However, that wish goes double once the school year starts! If your little ones are going to get a quality education that serves them well, they need to be healthy, focused, and alert. But is a healthy diet and a good’s night sleep enough to keep your child well until summer comes along?

Keeping your kids healthy during the school year involves much more than feeding them healthy meals and imposing an early bedtime. After all, they go through a lot during the year — mental exercise, germs from other kids, not to mention the physical stress from their backpacks! As parents, we need to feed them the right healthy foods to help them thrive. These foods can include:

Bacopa

Herbal Healing Tea From BrahmiAccording to LiveStrong, the Indian herb bacopa helps enhance neurotransmitters that are integral to paying attention. This herb reportedly affects several neurotransmitters in the brain, including acetylcholine, serotonin and gamma-Aminobutyric acid (GABA). These neurotransmitters can help keep your child calm, focused, and happy in an all-natural way. In fact, there are some recent studies which suggest that bacopa could be an effective natural remedy for ADHD.

However, it is important to note that the science on less common herbs like bacopa is not conclusive. While it could be an effective way to help your child focus during the school year, it may not work for every child. Make sure you continue using methods that work (omega-3-rich diets, plenty of sleep, etc.), and don’t be afraid to try other safe herbal remedies, too.

 Cod Liver Oil

 If you take supplements yourself, you know how much they can change how you feel from day to day (mentally and physically). Many of the effects you notice in your own supplements can be effective for children too. Fermented cod liver oil liquid (FLCO), for example, can work wonders with a child’s ability to focus. Taking FCLO as a daily supplement could be incredibly useful in any child whose mind tends to wander.

Make sure you talk with your child’s doctor before you give him or her any sort of supplement, so that you administer the proper dose for the child’s growing body. And of course, monitor your child and stop using the supplement if you notice any adverse effects.

Omega-3s

A picture of Walkabout Emu Oil and Rosita Extra Virgin Cod Liver Oil on a black slate next to different foods that are high in omega 3.Studies show that kids who get plenty of omega-3s in their formative years have a better time concentrating in school and an easier time remembering information. A wealth of omega-3s in our youth can even help improve memory and neural pathways as we age, which makes it one supplement you can never have too much of. Give your child a brain boost with this fatty acid!

A high-protein diet with lots of fatty fish will give your child all the omega-3s he or she needs to boost that brainpower. We recommend Rosita Extra Virgin Cod Liver Oil for kids to give them a good boost of Omega 3’s every day. However, if you have a particularly picky eater, there are many other foods that serve a healthy dose of omega-3s. If your kids won’t take cod liver oil because of the taste, then Walkabout Emu Oil is a better choice as it is mild in flavor and can be hidden in other food like smoothies or yogurt very easily. Additionally, tofu, spinach, even chia seeds are a great way to give your kids the essential nutrients for truly excellent concentration in the classroom.

Keeping Active

Family running on beach smilingThere’s a reason that most people utter the words “health and fitness” in the same breath. An active body is integral to a healthy, thriving mind. While most schools do their part by mandating physical education, it is also important that parents encourage their kids to keep those fitness levels up every day – be it through organized sports, family walks, or simply running around in the yard.

There’s even significant research on the effect exercise can have your child’s ability to focus. The brain’s dorsolateral prefrontal cortex helps eliminate distractions after 30 minutes of exercise, which can help a child succeed in memory and concentration. Regular exercise will help your little one improve test scores, retain information, and even finish his or her homework faster. Best of all, playing outside is the most natural thing in the world for a child to do!

Of course, not all these methods will work like magic. Your child may need to use these supplements for a while before you see results. However, you can be sure that none of these natural methods will be damaging, and in time your child will reap some incredible benefits from regular supplements, a healthy diet, and daily exercise.

While you’re picking up school supplies, and packing those lunches, remember to incorporate some of these natural supplements and methods. Not only will you watch your child’s grades improve, you’ll watch as he or she becomes a healthier child all around – and at the end of the day that’s what we all really want, isn’t it?

 

Author Bio – Alex G Forrester is a content marketing and SEO professional who enjoys the challenge of driving sales through blogging while creating awesome and useful content. In the beginning of 2016, Alex quit his day job and ditched his plan to head to law school all so that he could start his blog and launch his freelance career.  When Alex is not at work for clients or coaching business owners and solopreneurs on how to start a website and earn money online, he can be found on the beach with his black lab, Louie. Say “hi” to Alex on Twitter!

How to Cope with Zucchini Overflow or What to Make With an Abundance of Zucchini.

Nourishing World Recipes , , ,

Paleo_zucchini_recipes

If you have a vegetable garden then this has probably happened to you. One day you go out and everything is still too small to pick. You go back what seems like only a couple days later and you have zucchini the size of baseball bats! Well, that happened to us this week, so we’ve had an abundance of zucchini to eat and give away. We tried a few new recipes and adapted a few old recipes to bring you some great Paleo, Primal, and Gluten Free recipes for all that squash.

Spiralized Zucchini spiralized_zucchini_recipes

OK, I don’t know how I ever lived without a spiralizer before. This handy little gadget turns all kinds of vegetables into long strings that are similar in width to spaghetti. I bought a $30 professional grade one at Bed Bath & Beyond. The low end models there started at $20 and were all plastic. I thought for $10 more, the professional one had a lot more metal pieces and looked sturdier. I love spiralized zucchini! It is very versatile and easy to eat raw. Below are 3 recipes we made in the last few days as we went a little crazy with the spiralized zucchini. I also spiralized a summer squash that was a bit hard because it sat on the plant too long. This worked great, also – perfect way to use hard summer squash.

Before we get into the recipes, let me give a little advice about how to spiralize squash. If you have huge pieces like we did, then cut them as long as you can to fit your spiralizer. Make sure you have an end piece on the end closest to the handle, or it can dig into the soft part with the seeds and just makes a hole there instead of pushing the vegetable into the blade. If this happens, don’t fret too much, you just have to hand spin it without the handle. The spiralized zucchini noodles still come out great!

Spiralized Zucchini with Paleo Meat Sauce

Recipe inspired by jaysbakingmecrazy.com

Paleo_meat_sauceIngredients

  • 2 tablespoons extra virgin olive oil
  • 2-3 cloves garlic, crushed
  • 1 organic red bell pepper, diced
  • 2 pounds grass fed ground beef
  • 1 29oz can of plain tomato sauce
  • 1 14.5 ounce can fire roasted diced tomatoes
  • 2 tablespoons coconut aminos
  • 1 Tb Italian seasoning
  • salt and pepper to taste
  • 7-8 cups of raw spiralized zucchini (One extra large zucchini or 3-5 smaller ones)

Directions

  1. Heat the olive oil in a large frying pan on medium heat. Add the crushed garlic and saute for a minute to release the flavor. Make sure not to brown or burn the garlic.
  2. Add the bell pepper and saute until softened.
  3. Add the ground beef and cook until brown. Break up any large chunks.
  4. I had quite a lot of oil in my browned meat, so I removed some. To remove or not is your preference. Leave some for flavor.
  5. Add in the tomatoes, tomato sauce, coconut aminos, and spices. Stir well and cook for 20 minutes for the flavors to mix.
  6. Serve over spiralized squash. I like my spiralized zucchini raw, but if you want it warm, quickly rinse it in hot water. It gets mushy if you overcook it and makes for poor consistency as spaghetti.

Shrimp Scampi Over Spiralized Squash

Paleo_shrimp_scampiIngredients

  • 1 pound large raw wild caught shrimp, shelled & deveined
  • 2 Tbsp extra virgin olive oil
  • 3 Tbsp grass-fed butter
  • 3-4 garlic cloves, crushed
  • 1/4 to 1/2 teaspoon red pepper flakes
  • 1/2 cup white cooking wine
  • 2 tablespoons finely chopped fresh parsley
  • Freshly ground black pepper to taste
  • 1 Tbsp lemon juice
  • 7-8 cups of spiralized zucchini (One very large zucchini or 3-5 smaller ones)

Directions

  1. Heat a saute pan. Add the butter and olive oil. When the butter melts, add the garlic and red pepper flakes. Saute for just a minute to soften and release flavors – don’t let it burn!
  2. Add the shrimp and wine. Arrange the shrimp in a single layer and cook 3-4 minutes on each side – until they’re good and pink all the way through. The heat should be high enough so the sauce is bubbling, but not burning.
  3. Once cooked and the wine reduced a bit, remove from heat and add the lemon juice, parsley and black pepper. Toss to combine all flavors.
  4. Serve over raw or slightly cooked zucchini noodles. Enjoy!

Spiralized Zucchini Greek Salad

Primal_Greek_salad_recipeIngredients

  • 2 Tbs  extra virgin olive oil
  • 2 Tbs organic lemon juice
  • 1/2 tsp salt
  • 1/8 tsp black pepper
  • 1/4 tsp oregano
  • 1/4 tsp crushed garlic
  • 1/8 tsp dry mustard
  • 2-3 Tbs red onion, diced small
  • 2-3 zucchini spiralized, about 4 cups
  • 1/2 large organic tomato, diced
  • 1/2 organic cucumber, diced
  • 15 kalamata olives, halved
  • 2 oz feta cheese, cubed or crumbled
  • 2 Tbs chopped organic raw pecans

Directions

  1. Whisk the first seven ingredients together for the dressing. Add the onion and set aside for the flavors to combine.
  2. Spiralize, chop and combine all other ingredients.
  3. Pour the dressing over the veggies and cheese and enjoy!

Paleo French Meat Pie Stuffed Zucchini

Paleo_stuffed_zucchini_recipeMy Mémère used to make the best French meat pies. That tradition has been passed to my aunt, and this year I made a few. I’ve altered the recipe a bit to include sweet potatoes instead of regular white potatoes and added celery for the stuffing. I also only used grass-fed ground beef instead of a combination of ground pork and beef. The rest of the recipe is all Mémère’s. Hope you like it as much as we did!

Stuffing Ingredients

  • 2 lbs grass-fed ground beef
  • 1/2 large onion, diced
  • 2 Tbs grass-fed butter
  • 2 medium organic sweet potatoes
  • 1 tsp Bells Poultry Seasoning
  • 1 tsp salt
  • pepper to taste

Directions

  1. Peel, boil and mash the sweet potatoes. Don’t add anything to the potatoes. Set aside
  2. Heat a large skillet to medium high heat. Melt the butter and saute the onion and celery until the onion is translucent.
  3. Add hamburger and cook until meat is no longer pink, stirring often to break up the large chunks. Add a little water if it starts to get dry.
  4. Add 1/2 the mashed sweet potatoes. Check the consistency. You want just enough to hold it together. Add more if needed. You may not use all of it.
  5. Add the cloves, salt and pepper, and poultry seasoning. This part is really to taste, so feel free to change the measurements.
  6. Grab your zucchini. Slice in half the long way and scoop out the seeds. I used one XL zucchini because that is what I had. Place on a parchment lined baking sheet. You may have to slice a bit off the bottom to get it to sit flat on the tray.
  7. Spoon the stuffing into the zucchini, overflowing it.
  8. Cover with foil and cook at 350° until the zucchini is tender, but not mushy. My XL zucchini took close to 1 hour, but smaller ones should be checked after 1/2 hour or so. Remove from oven, slice and serve.

Paleo Zucchini Bread

recipe from theroastedroot.net

Paleo_zucchini_bread_recipeCan’t do a zucchini recipe post without a good zucchini bread.  I like chocolate chips in my zucchini bread, so I added it to the recipe. This recipe is great with a cup of coffee for breakfast or dessert.

Ingredients

  • 3 eggs lightly beaten
  • 1/3 cup pure maple syrup
  • ¼ cup full fat canned coconut milk or almond milk
  • 2 tsp lemon juice
  • 1 tsp pure vanilla extract
  • 1-1/2 cups grated zucchini 1 medium zucchini squash
  • 1 cup almond flour
  • 1 cup tapioca flour
  • 1/4 cup coconut flour
  • 1/4 tsp baking soda
  • 1 Tbs ground cinnamon
  • 1/4 tsp sea salt
  • 1/4 cup Enjoy Life Chocolate chips, optional

Directions

  1. Preheat oven to 375° and use coconut oil to lightly oil a 9″ x 5″ loaf pan.
  2. Grab a medium mixing bowl and whisk together the first five ingredients until well-combined. Add in the grated zucchini and stir until well combined.
  3. In a separate mixing bowl, stir together the remaining ingredients (except the chocolate chips), the dry ingredients.
  4. Pour the flour mixture into the bowl with the wet ingredients and stir to combine. Add chocolate chips, and gently stir. Allow it to sit for 5 to 10 minutes.
  5. Pour the batter into the prepared loaf pan. Place on the center rack of the preheated oven. Bake for 35 to 45 minutes, until loaf tests clean in the center.
  6. Remove the loaf from the oven and cool for at least 20 minutes. Turn the bread out onto a cutting board and enjoy with butter and honey.