Eating Paleo? Try This Easy Trick to Get Grass-fed Beef in Your Diet.

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What Is the Paleo Diet?

The Paleolithic Diet (alternatively called the Paleo, Caveman, or Stone Age Diet) can be traced to a 1975 book by gastroenterologist Walter Voegtlin, whose concept was built upon 10 years later by Stanley Boyd Eaton and Melvin Konner. As other 21st century diets gained traction (Atkins, South Beach, Raw Food, and Eating for Your Blood Type, to name a few) the Paleo Diet only gained mass popularity in 2002 after Loren Cordain, Ph.D. published his book, “The Paleo Diet,” which laid the groundwork for the Paleo lifestyle including the founding philosophy and meal plans. By 2013, the diet was Google’s most searched-for weight-loss method.

The Paleolithic Diet typically includes grass fed meats, including organ meat, eggs, seafood, vegetables, fruits, nuts, and seeds, and excludes all processed foods and oils, dairy, grains, legumes, sugar, salt, alcohol, and coffee.

The Health Benefits of a High-Protein Diet

The limited data that exists for the Paleo Diet suggests that a healthy person following the diet may improve their body composition and metabolic rate compared to the typical Western diet.

Benefits of the Paleo Diet include:

  • You’re more likely to eat a clean diet without additives, preservatives, or chemicals.
  • Gaining anti-inflammatory benefits from plant nutrients in fruits, vegetables, healthy oils, nuts, and seeds.
  • You’ll increase your iron consumption from eating more red meat.
  • You may feel more satiated between meals due to the higher intake of protein and fats.

According to scientific data, a high-protein diet sheds weight and boosts energy for three key reasons:

1.) Protein reduces hunger because it’s the more satisfying than carbs or fats. A 2006 study in the American Journal of Clinical Nutrition concluded that eating a high-protein meal reduced the release of ghrelin, a hormone that stimulates hunger.

2.) Protein burns more calories while being digested than other micronutrients. Proteins burn 10 to 20 times as many calories during digestion compared to carbohydrates (5-10%) or fats (0-3%).

3.) Protein increases lean body mass (and muscle burns more calories). A 2015 study funded by the U.S. Army found that protein supplements enhanced muscle mass and performance when the frequency and duration of training was adequate along with the dietary intake for physically active individuals.

Try Our New PaleoPro Protein Powder for a Serious Energy Boost!

Our new PaleoPro Protein Powder is just like all of our quality protein powders found at Nourishing World: completely natural, clean food with no synthetic ingredients, chemicals, preservatives, or fillers. They are made with ingredients you know, with names you can pronounce.

Here’s what’s inside PaleoPro’s Chocolate Protein Powder: grass-fed beef, finely ground egg protein, cocoa powder, stevia extract, and sunflower lecithin (an essential fat for cellular repairs). And their “Naked” flavor has just TWO ingredients: grass-fed beef and finely ground egg protein.

Why Grass-Fed Beef Protein?

Whey, the liquid remaining after milk is strained, is found in other companies’ Paleo formulations, yet dairy is not Paleo-approved. And unlike other beef protein powders on the market, PaleoPro Protein Powder is not synthesized from collagen in the cow’s connective tissues; it’s made from the cow’s flesh which has a different amino acid profile than collagen. (Cow flesh is the soft tissue between the skin and bones and comprised of muscle and fats.)

Our grass-fed beef protein powder has high levels of protein amino acids: 26 grams of protein per serving. Pasture-raised cattle that are hormone and antibiotic free are used to create a beef protein isolate by boiling down beef flesh, skimming the fat, and spray drying the remaining protein and amino acids for easy blend-ability.

Free of Just About Everything!

PaleoPro Protein Powder meets many dietary guidelines including Paleo, Atkins, Low-Carbohydrate, Low-fat, Dairy-free, Whole30, and Gluten-free diets. And if you’re not on a diet, it’s perfect for omnivores who want to incorporate lean protein into their favorite recipes and shakes.paleopro_paleo_protein_powder

  • Whey-free
  • Soy-free
  • Gluten-free
  • Sugar-free
  • 26 grams protein per serving
  • 2 grams carbs per serving
  • 1 gram fat per serving
  • Nothing artificial– absolutely no fillers or preservatives added
  • Minimally processed

Available in three delicious flavors: Ancient Cacao, Aztec Vanilla, and Plain Naked. Simple to mix with water, juice, or your favorite coconut or nut milks.

Power Up!

Mix PaleoPro Protein Powder with Catie’s Organic Gluten-Free Greens for a perfect meal substitute or take it anytime of day when you need an energy boost. Feeling tired at work? Try a protein shake for lunch and see if you get more mileage out of your afternoon. Adding quality protein to your diet can clear the mental fog and lend you more energy to power through your week.

Try Our New PaleoPro Protein Powder here!

 Sources

  • thepaleodiet.com/dr-loren-cordain/
  • en.wikipedia.org/wiki/Paleolithic_diet
  • ultimatepaleoguide.com/paleo-diet-food-list/
  • blogs.scientificamerican.com/guest-blog/the-hidden-truths-about-calories/
  • ucdmc.ucdavis.edu/welcome/features/2014-2015/06/20150603_paleo-diet.html
  • ncbi.nlm.nih.gov/pubmed/25169440
  • share.upmc.com/2016/04/pros-cons-paleo-diet/
  • precisionnutrition.com/digesting-whole-vs-processed-foods
  • psychologytoday.com/blog/food-thought/201307/three-reasons-dieters-should-eat-more-protein
  • ajcn.nutrition.org/content/83/2/211.full

Power Couple – The Importance of Taking Vitamin C and Collagen Together

Bottles of Pure Radiance C, Perfect Hydrolyzed Collagen, and Catie's Vitamin C Plus along with a bottle of organic juice blend and organic coconut milk

Until recently, collagen was not commonly discussed in the context of mainstream nutritional terms. Perhaps some had heard of it in the context of skin health, but little else. The popularity of the paleo diet has made the importance of collagen in terms of health and wellness come more into center stage. Yet even as people begin to better understand the importance of collagen, a critical component of collagen synthesis remains under recognized. In order to properly synthesize collagen, the body must have vitamin C. Let’s take a closer look at vitamin C and collagen

What Is Vitamin C?

Though most people could quickly list vitamin C if they were asked to name a list of key vitamins, it can be harder for people to name all that this vital vitamin is and does. Vitamin C is a water-soluble nutrient that our bodies cannot produce on their own. It is this inability to produce vitamin C innately that led researchers such as Linus Pauling to advise that all people take vitamin C supplements on a daily basis (1).

Roles and Benefits of Vitamin C:

Vitamin C plays numerous key roles in the body. This antioxidant is known for the benefit of strengthening the immune system, but this crucial vitamin’s jobs extend far beyond its role with the immune system.

  • iron absorption
  • protects vitamins A and E from the harsh effects of oxidation
  • offers protection against heart disease
  • aids in proper blood flow
  • prevents and cures scurvy
  • plays a critical role in collagen synthesis (2)

Optimal Sources of Vitamin C:

Vitamin C can be obtained through dietary sources or high quality supplements. Top food sources for vitamin C include citrus fruits, berries, broccoli, bell peppers, and more (6). It should be noted that due to vitamin C’s delicate nature, it can be easily destroyed by things such as cooking. For this reason it can be challenging to get enough vitamin C each and every day. A high quality, real food supplement can be one of the best ways to assure that the body has enough vitamin C to aid in the production of collagen as well as its other jobs.  We suggest Catie’s Whole Food Vitamin C Plus or Pure Radiance C from The Synergy Company. Choosing a real whole food supplement gives the body the full benefits of all factors of vitamin C, rather than one isolated element as is found in synthetic ascorbic acid vitamin C supplements (7). For more information on why real vitamin C is better, read our last blog post.

What Is Collagen?

Collagen is one of 14 proteins the human body contains. It is so abundant that it is found in the body in greater quantities than all the other proteins combined. As a significant component of connective tissue, collagen is found throughout the body. It is in bones, teeth, skin, hair, eyes, and other organs (1). Though the body can create collagen, consuming collagen helps the body to have more of this important substance. The body first takes in collagen through dietary sources, then breaks it down to rebuild it in order to use it in the body. This continual process requires both the intake of collagen as well as vitamin C (4).

Roles and Benefits of Collagen:

Not only is collagen abundant, it is also a critical protein. Collagen serves to strengthen the walls of blood vessels, keep organs in their appropriate places, and more. Like glue binds objects together, collagen acts as a sort of binding agent within the body (3). When the body lacks sufficient collagen, muscle tissue and bone density will begin to decline. Additionally, blood vessels are weakened, increasing the risk for heart disease (5).

Collagen is also acclaimed for its ability to heal the gut. When the gut becomes inflamed, it is difficult to impossible for nutrients to be fully absorbed. Nutritional deficiencies can then develop. This inflammation can also lead to what is known as Leaky Gut Syndrome, an autoimmune problem where tiny particles of food can escape from the gut and be treated as invaders by the immune system. Collagen can serve to heal the gut, reducing inflammation and healing the tiny holes that allow Leaky Gut Syndrome to develop (8).

Optimal Sources of Collagen:

Dietary sources of collagen come from animal bones and connective tissue. Oftentimes people will use animal bones to make broths and stocks in order to get the collagen from the bones. Because it can be difficult to get enough dietary collagen through these sources, it is wise to consider taking a collagen supplement. Various collagen supplements are available, but it is important to look for a hydrolyzed collagen powder, the most easily absorbed and utilized by the body (5). Supplements such as Perfect Hydrolyzed Collagen have already been broken down into the smaller peptides that the body can readily absorb and use. We recommend Perfect Hydrolyzed Collagen because it comes from grass-fed, pasture raised cattle living happily in Brazil. Adding a whole foods vitamin C supplement along with the hydrolyzed collagen supplement assures that not only is the body getting the collagen it needs, but that it will be able to properly use it.

The Crucial Relationship

It is easy to see that both vitamin C and collagen are necessary for a healthy life, but what is often not talked about as frequently is the fact that vitamin C and collagen actually work very closely together, forming an interdependent relationship. Without vitamin C, collagen production is disrupted and cannot be completed. Vitamin C is used to add hydrogen and oxygen to the amino acids to create a substance called procollagen, a necessary substance to the creation of collagen (3). When collagen production is disrupted, people suffer significant negative consequences. For this reason, it is prudent to take a real food vitamin C supplement like Catie’s Whole Food Vitamin C or Pure Radiance C from The Synergy Company along with a high quality, grass-fed collagen supplement like Perfect Hydrolyzed Collagen.

The Best Protein Shake

This is one of my favorite recipes for a quick breakfast or snack. I love the Perfect Hydrolyzed Collagen – my nails have never looked better! I mix it with Catie’s Whole Food Vitamin C Plus and Catie’s Organic Greens or Catie’s Gluten Free Organic Greens. This combination is my meal replacement combo. I almost always have coconut milk on hand, so that is my normal base, then I add 100% organic juice, whatever is in the house, and YUM!

I make my own prepared coconut milk from canned coconut milk because I don’t like all the additives in milk alternative coconut milk. Just put one can of organic coconut milk, not light, in a blender with one can of water and one tsp powdered natural calcium supplement. You can also add 1 tsp vanilla extract, but I usually omit it.

Ingredients:
6 oz prepared organic coconut milk
6 0z 100% organic juice of choice
1 scoop Perfect Hydrolyzed Collagen
1 tsp Catie’s Whole Food Vitamin C Plus
1 tsp Catie’s Organic Greens or Catie’s Gluten Free Organic Greens

Directions:
Put all ingredients in a BPA free shaker bottle, leaving the collagen for last. Put in the agitator (good shakers will have one), and shake, shake, shake. Enjoy!

Works Cited:

  1. http://www.vitamincfoundation.org/collagen.html
  2. http://health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/vitamin-c1.htm
  3. http://indianapublicmedia.org/amomentofscience/vitamin-c-and-collagen/
  4. http://nutritionreview.org/2013/04/collagen-connection/
  5. http://health.howstuffworks.com/skin-care/problems/treating/naturally-boost-collagen1.htm
  6. http://www.globalhealingcenter.com/natural-health/foods-high-in-vitamin-c/
  7. http://www.vitamins-nutrition.org/vitamins/natural-vitamins-synthetic.html
  8. http://guthealthproject.com/the-powerful-supplement-you-need-to-heal-a-leaky-gut/

Improve Your Energy in One Protein- Packed Bite!

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by Kerrie Bross

So the kids are back in school now and probably feeling a little run down. Boost their energy with snacks that are high in protein and loaded with antioxidants to support the immune system during stressful times, like back-to-school.

Why are these such great snacks?

Aside from being tasty balls of goodness, they are loaded with raw, dried fruits to give an energy  boost. Dates are easily digested, so the energy comes quickly, and they are loaded with gut healthy fiber. They also contain vitamins A and K, as well as B2 (riboflavin), B3 (niacin), B5 (pantothenic acid) and B6 (pyridoxine). Dates are good sources of some important minerals and trace minerals – potassium, iron, copper, magnesium and manganese. Oh, and lets not forget there are also antioxidants in dates.

Cranberries have long been known for their wealth of antioxidants. But, did you know they are also an excellent source of vitamins B5, C, E and K? And they have manganese and copper. Fiber and anthocyanins are other notable nutrients in cranberries.

Whenever you want an antioxidant boost, turn to Perfect Acai. These berries have the highest ORAC value (measure for antioxidant power) of all fruits and vegetables! But, that’s not all, they are also good sources of vitamin A, fiber, monounsaturated fats, iron, calcium, and anthocyanins.

Make high protein raw snacksNuts, seeds and collagen give these Protein Energy Balls the protein to keep you going for the long haul, along with many other benefits. Chia seeds contain essential fatty acids and vitamins A, B1 (thiamine), B3, E & D. They are an excellent source of calcium, and contain other minerals and trace minerals such as phosphorus, iron, magnesium, manganese, copper, zinc and potassium. And protein.

With over 82% of the RDA in a 1/4 cup serving, sunflower seeds are a powerhouse of vitamin E! They are also great sources of vitamins B1, B3, B6 and B9 (folate). There are plenty of minerals in these babies as well. You’ll find copper, selenium, magnesium, manganese and phosphorous. And more protein.

Almonds are no slouch in the health department. They are loaded with heart-healthy monounsaturated fats, the same kind found in olive oil. They are also excellent sources of  vitamins E, B2, and B7 (biotin). The minerals present are manganese, copper, magnesium, phosphorous and molybdenum, an essential trace mineral cofactor that helps the metabolism of carbohydrates and fats. And lets not forget protein.

Pumpkin seeds also pack a powerful health punch. They are a good source of vitamin E and an excellent source of zinc, and other minerals like magnesium, manganese, phosphorous, copper and iron. They are a great source of antioxidants as well. And even more protein.

The mega protein boost in these protein balls comes from the addition of Perfect Hydrolyzed Collagen. Each scoop contains 10g of protein from pasture-raised, grass-fed cattle. Super healthy! Collagen is the most abundant protein found in the human body and is great for bones, joints, digestion, and many other things.

With 4 – 5g of protein in each ball and natural sugars, they are the perfect snack for after lunch when the day starts to drag and your energy starts to lag. I’ve been eating a couple for a quick and easy breakfast!

Fruit & Nut Protein Ballspaleo_protein_energy_balls_recipe

Ingredients
1 C organic pitted dates
6 Tbs organic almond butter
3 11g scoops Perfect Hydrolyzed Collagen
5 3g scoops Perfect Acai Powder
1/2 C raw organic pumpkin seeds
1/4 C juice sweetened organic cranberries
1/4 C raw organic sunflower seeds
1 Tbs chia seeds

Directions
1.Combine the dates, almond butter, Perfect Hydrolyzed Collagen and Perfect Acai Powder in a food processor on high until well mixed. The consistency should be a bit moist so it will form good balls that stick together. If it is dry, add more almond butter until desired consistency.
2. Add the pumpkin seeds, cranberries, sunflower seeds and chia seeds. Mix on low just long enough to combine without completely obliterating the nuts and fruit.
3. Form into balls and enjoy!

Makes about 20 depending on how you roll them. I think 2 is a good serving size. Nutritional breakdown for each ball – protein over 4g, fat about 5g, total carbohydrates about 9g with roughly 6g natural sugars and about 2g fiber.

Double Chocolate Protein Balls

Ingredients
1 C organic pitted dates
6 Tbs organic almond butter
3 11g scoops Perfect Hydrolyzed Collagen
5 3g scoops Perfect Acai Powder
1/2 C unsweetened cocoa powder
2 Tsp real vanilla extract
2 Tbs honey
1 C raw organic slivered almonds
1/2 cup Enjoy Life Chocolate Chips

Directions
1. Combine the dates, almond butter, Perfect Hydrolyzed Collagen, Perfect Acai Powder, cocoa powder, vanilla extract and honey in a food processor on high until well mixed. The consistency should be a bit moist so it will form good balls that stick together. If it is dry, add more almond butter until desired consistency.
2. Add the almonds and chocolate chips. Mix on low just long enough to combine without completely obliterating the nuts and fruit.
3. Form into balls and enjoy!

Makes about 20 depending on how you roll them. I think 2 is a good serving size. Nutritional breakdown for each ball – total protein about 5g, fat about 7g, total carbohydrates about 13g with roughly 9g natural sugars and about 3g fiber.

 

Rehydrate with Super Summer Slushes!

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AAAAAAAHHHH!!!! Nothing is better on a hot afternoon than a cold wet slush. Below are some recipes to help you and your kids rehydrate and fuel up for more fun in the sun. Read on for some basic recipes to get you started. I’m sure you will come up with more of your own.

Nutrient Boosting Add Ins

The fresh and frozen fruit in the recipes is great, but adding Perfect Hydrolyzed Collagen will boost the protein content from almost nothing to a whopping 10 gm per scoop. That turns this frozen drink into a filling afternoon snack!

The last recipe already calls for this, but adding  Pure Radiance Vitamin C Powder gives it a huge antioxidant boost and turns any fruit drink into a super sour slush. If someone in your family is coming down with a summer cold, then this can help knock it right out of them.

Adding 1/4 tsp Walkabout Australian Emu Oil per serving will give everyone loads of beneficial nutrients like Omega Fatty Acids, Vitamin K, Vitamin D3, and CLA.

Frozen Fruit Lemonade

This recipe has been an extended family favorite for a few years now. It can be made with any frozen fruit you have available. Kids love it! For this round of taste testing, we used blueberries, but, we’ve done it with strawberries, mango, pineapple, and raspberries in the past. If you’re in a hurry, you can eliminate the fresh squeezed lemon, but I find it adds some POW to the overall flavor.

2 cups lemonade
2 cups frozen fruit
juice of 1 fresh lemon
couple handfuls of ice

Directions:
Blend all ingredients on high until desired consistency. Makes 3.

Fizzy Cantaloupe Lime Frozen Refresher

For this recipe, you want to cut up and freeze the cantaloupe in advance, a couple hours will do to freeze melon cubes.

Ingredients:
1 cup frozen cantaloupe cubes
1 cup unflavored seltzer
Juice of 1 lime
Couple handfuls of ice

Directions:
Place all ingredients in a blender and puree to desired consistency. Add more ice or seltzer if needed. Makes 2.

Tropical Fruit Coconut Water Slush

1/2 cup unsweetened coconut water
1 cup fresh watermelon
1/2 cup frozen pineapple
1/2 cup frozen mango
1/4 cup 100% white grape juice (for a sugar free sweetener)
1 handful ice

Directions:
Blend all ingredients on high until desired consistency. Add more ice, or grape juice as needed. Makes 2-3.

Grapefruit Raspberry Sweet Tart Slush

This one was my favorite of this bunch. Very refreshing for a hot summer day!

1 cup frozen raspberries
1/2 cup 100% pink grapefruit juice
2 Tbs honey
1/2 cup coconut water
1 handful of ice

Directions:
Place all ingredients in a blender and blend on high until nice and smooth. Add more honey, coconut water or ice if needed.

Cucumber Lime Mint Slush

This might seem like a weird combination, but was rather tasty. Probably better for adults than children, and maybe with a shot of rum!

1 cucumber
Juice from 2 limes
8-12 large mint leaves
2 Tbs honey
Couple handfuls of ice

Directions:
Place all ingredients in a blender and blend on high until desired consistency. Add more honey or ice if needed. Makes 2

Sour Strawberry Melon Slush

Combining two of kids’ favorite summer fruits makes this recipe a crowd pleaser. This recipe requires the watermelon to be cubed and frozen at least two hours prior to making, so make sure to have plenty on hand for the whole neighborhood!

2 1/2 cups cubed frozen watermelon
3/4 cup fresh strawberries
3/4 cup unsweetened coconut water
Handful ice cubes
2 Tbs Pure Radiance Vitamin C Powder

Directions: Combine the first 4 ingredients in a blender and blend on high to desired consistency. Add more ice or coconut water as needed. Then add the Vitamin C Powder and blend for a few seconds. Makes 3.

 

Making Time to Take Care of You!

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By Lynn Gamwell

During the safety drill on airplanes a flight attendant calmly recites the first rule of tending to your family in an emergency. She (or he) says“Put your own oxygen mask on first before helping others”. This is a perfect metaphor for what we all know instinctually but often forget to do when we are living our busy lives. After all, what good are we going to be to a child, a spouse, an elderly relative, our employer, our friends, or even to ourselves if we are stressed out, tired, and let’s face it; feeling a little grumpy and resentful?

Time for You

The secret to making time to take care of yourself is to realize how essential it is. Your physical and emotional health depends on prioritizing yourself. The fast paced culture we live in can make you feel anxious if you are not being productive at every available minute. But studies show that multi-tasking only makes you feel less productive. You actually loose productivity as your attention gets spread thin. So a valuable paradigm shift is to realize that you are more productive, more loving, more truly yourself when you take time to focus your attention on nourishing your psyche. Taking time to indulge in your favorite, most relaxing and restorative activities can bring you back to yourself, back to your hopes and dreams, back to the essential and precious nature of You!

10 Tools in Your Self Care Toolbox

The fundamental requirement of personal time is that it brings you pleasure. It should fulfill and relax you on a deep emotional level. As much as possible try to relieve yourself of any guilt or judgment about needing what you need. You are the one and only unique and beautiful you! And to be your best self you must dedicate time to practice pampering and positive self-care!

  1. Take a bath. Luxuriate in the sensuous experience of a hot bath and allow your cares to wash away. Perhaps you could light a candle and play some soothing music. Try adding essential oils such as lavender for an intoxicating, relaxing aroma. Add therapeutic Ancient Minerals Magnesium Bath Flakes to soothe your aching muscles or Bentonite Clay Powder to detoxify you naturally as you soak.
  2. Let nature nourish you. Go outside and tune into the natural world. Getting in touch with the weather, the season, and the rhythms of nature can calm and center you. You might choose to take a walk, go to a park, or do something more adventurous. As long as you allow your senses to expand into awareness of your surroundings, your mood will be enhanced and your stress levels will drop.
  3. Read a good book. Reading for fun and enjoyment is completely different than reading for work or necessity. It’s a chance for your brain to disengage from your day and be stimulated or entertained by a genre you enjoy. You might consider joining a book group for the added reinforcement of reading to discuss topics of mutual interest. Or read before bed to relax your mind and give yourself the gift of sweet slumber.
  4. Treat yourself to a massage, pedicure, or the pampering spa treatment of your choice. While most of our toolbox suggestions are free and easily accessed, there is something to be said for making an appointment. It is a commitment you make to yourself (as well as to the practitioner) to set aside time to unwind. Feeling gorgeous and special afterwards never hurt either!
  5. Socialize (or not!) Most people enjoy spending time with friends. It can rejuvenate your sense of connection and of being appreciated by people who know you best. Some people are extroverts and some are introverts, however. So this is where it gets tricky. If you generally get energy by being around others you are probably more extroverted. If you loose energy socializing then you will need to carefully gauge exactly how much energy you can afford to loose through human contact. You may find that your best bet for rejuvenation is time alone. Either way works if it is suited to your personality type. Honor yourself without judgment for your natural type and find your happy balance!
  6. Meditate or just breathe consciously. Sometimes people get hung up on a perceived idea of what mediation is and whether they are doing it “right”. But there really is no right or wrong. It is the becoming aware of your wandering mind and bringing it back to stillness through the breath that is the essence of most meditations. So don’t worry or judge yourself. Just sit and follow your breath for whatever time feels good to you. Close your eyes if you feel comfortable and lovingly remind your brain to “let it go”. It will always struggle to be heard, and that’s OK. Even small moments of quiet will bring peace and calming to your day.
  7. Surround yourself with beauty. Whether your idea of beauty is art in the local museum, a theatrical or musical production, or the nature in your backyard, make a point to engage with it. The more you consciously choose to experience beauty in your world the more it will reflect back in your positive mind-set. Even decorating your living or workspace so that it pleases your senses will support your sunny outlook.
  8. Move your body with appreciation and acceptance. Your body is the vessel that carries you through life. Many people will tell you that exercise is good for mood and is essential for taking care of your body. But it’s not good if you push yourself beyond your ability or become self-critical. The best intentions can backfire unless you are kind to your body and appreciate all it is doing for you regardless of its short falls. Consider doing some form of restorative yoga or even yoga nidra facilitated by a live or taped person. This deeply restful and calming practice can rival sleep for its tension relieving support.
  9. Laugh like you mean it. Humor has long been acknowledged as the outlet for all emotions; capable of diffusing tension and pain through it’s cathartic release. It has even been studied for it’s healing qualities to the body and the mind. So tickle your funny bone with a delightful comedic movie or book. And make a point to look for the funny side of life. Your inner comedian will be delighted!
  10. Never underestimate the power of chocolate! We’re not talking about your run of the mill candy bar here. That would be hard to justify as a legitimate way to take care of yourself. But dark chocolate with as high a cacao percentage as you can find is another food group altogether! In fact, dark chocolate is rich in anti-oxidants and nutrients. It contains flavanols that can reduce blood pressure. It may also reduce insulin resistance and protect against heart disease. (1)  Or do yourself a double favor by adding protein to your chocolate with great tasting Tony’s Double Dutch Chocolate Whey Protein.  Chocolate just makes the world seem like a nicer place to be. So indulge your sweet tooth and consider allowing yourself a bit of healthy dark chocolate a day. What a sweet idea!

Find Your Bliss

It can be tough to resist negative self-talk and the push to always do more. But constantly deferring gratification is not necessarily noble in the long run. Knowing that you will reward yourself allows you to anticipate pleasure and enjoy your life. The more uplifting moments you can build into your day, the happier you will be. For a little extra help check out Nourishing World supplements for stress and mood such as Perfect Rhodiola Rosea.   It can ease fatigue and alleviate your anxiety and depression. Supplements can go a long way toward improving your attitude. Add some pleasurable activities and it may be just what the doctor ordered!

1) authoritynutrition.com

 

 

 

Solutions for Seasonal Health Hazards

safe_sunscreen_sale

by Lynn Gamwell

Get Set for Spring

The buds are bursting into bloom, and the world is coming back to life as warm weather approaches. Spring and summer are the times we all long for with thoughts of outdoor fun, gatherings with our favorite people, and perhaps even some vacation travel. But just as the warmth brings carefree attitudes, it also brings it’s own safety concerns. Nourishing World has you covered for all your seasonal safety needs so that you can just relax and have fun!

Sunscreen

Just the other day I was able to eat my lunch outside for the first time this year!  What a delight to feel the sun on my skin as I watched the robins pecking for worms in the grass and noticed plants poking their winter weary shoots out of the ground. The warm sun was so enticing that I shed a few excess layers of clothing. Perhaps 20 minutes later I was surprised to go indoors and realize that I had fresh tan lines! The sun’s UV rays are already strong despite the early spring oscillation between warm and winter weather. UV rays cause sunburn along with hazards such as skin cancer and premature wrinkles. We often don’t know we are endangering our skin until it’s too late and our skin is damaged!

We are as likely to get sunburned now as we are in August when the warmth reminds us of our need for protection. So don’t be fooled by the cool weather. Now is the time to rev up our sun protection habits for the season. While we can’t reduce the damage of previous sun exposure, we can decrease the likelihood of developing skin cancer by protecting ourselves as time goes forward. Babies and children are especially vulnerable to sunburn and should always be lathered up with sunscreen. Fortunately Nourishing World has all natural, non-toxic, highly effective, mineral barrier sunscreens for your whole family. Be sure to stock up on Thinksport and Thinksport Kids 50 SPF broad spectrum sunscreens that block UVA and UVB rays with non-oily, easily absorbed formulas. They have been consistently top rated by the Environmental Working Group’s guide to the safest sunscreens of the season. All Thinksport products contain the highest allowable sunscreen SPF per the FDA while still being safe and effective. Or choose Dr Mercola’s Broad Spectrum Sunscreen in SPF 30 or 15 for it’s nourishing, moisturizing, lighter protection. It is rated “1” in the Environmental Working Group’s Skin Deep list for safety and efficacy! We wouldn’t sell you anything we wouldn’t use on our kids and ourselves. We want no artificial fragrances, no nanoparticles, and only non-comedogenic, hypoallergenic ingredients and we know you do too!  Look no further, we’ve done the research for you and these sunscreens are the best!

Bug Spray

Have you ever noticed that as soon as the weather warms up even slightly the bugs come out?  Somehow I forget about those pesky, irritating creatures when I am longing for spring. But they are more than annoying. Mosquitoes carry serious illnesses such as West Nile Virus and ticks can carry Lyme disease. Unfortunately the list of bug born illnesses grows longer by the day. Until recently, highly toxic DEET was the main insect repellent available commercially. Thankfully we now have 100% natural and non-toxic Mercola Bug Spray, which is free from the nasty neurotoxins and chemicals of mainstream repellents while having been proven to repel bugs just as effectively as DEET.  The oils of citronella, lemongrass, peppermint, and vanilla give Mercola Bug Spray a light, lemony, pleasing scent. Use Mercola Bug Spray on your whole family. Spray it on your pets too. They would thank you if they could!

Supplement Travel Tips

Warm weather, kids out of school, and I get restless to go somewhere!  Soon we will be packing our bags and heading out of town for some well deserved vacation time.  At home I am conscientious about eating well, getting my daily greens, and taking my supplements.   But vacation demands a more laid back approach allowing our normal structure and routine to be forgotten for a while. But who wants to come home from vacation feeling rotten?  Fortunately there is no need to feel either restricted in our vacation meals or guilty about letting our good habits slide for a little while. All that is needed is a little pre-planning. Do you like your protein shake in the morning?  Count out the number of days you will be gone and take just that number of scoops of your favorite protein powder in a small jar or bag to be mixed with almond or coconut milk, juice, or even just water in a pinch. (Try Perfect Plant Protein Powder for vegetarian protein, Perfect Hydrolyzed Collagen for grass fed protein, and Goatein Milk Protein Powder for an easier digested form of dairy. Compare all our protein options at Nourishing World to find the one that is best for you.)  Don’t forget your shaker for easy mixing! Or if you just want to be sure to get your daily dose of veggies, take along the necessary number of scoops of Perfect Aquatic Greens powder or take the capsules instead.  You will know you are not neglecting your health should you choose to indulge a bit on vacation. And let’s face it; what is vacation without a little indulgence?

Get Ready, Get Set, and Go!

Now that I have reminded you of all the hazards of summer, don’t fret.  Just get your sunscreen, bug spray, and supplement supplies stocked.  Soon you’ll be ready to jump into warm weather with all your bases covered!

 

 

 

 

 

 

 

 

 

 

How to Survive a Winter Storm or Other Natural Disaster

Blizzard conditions leave thousands without electricity and water. Are you prepared for a power outage?

On this day several years ago, my town was hit hard by a winter storm. We lost power for 4 days, which meant we had no heat source and could not cook food. Over a foot of snow on unplowed roads prevented us from leaving to find warm shelter. The temperature in my house hovered right around freezing, and we wore many layers while shivering together under a huge pile of blankets. By the third day I woke up feeling extremely sick, with pain in my ears, a migraine, and a growing sense of dread in the pit of my stomach. It was the one time in my life that I was truly afraid for my family’s survival. Since then, we have worked hard to be more prepared for emergencies, storms, and natural disasters. Survival planning is an ongoing process, but exploring the options alleviates the fear that can accompany a severe weather alert, man-made emergency, or natural disaster.

So what, exactly, do you need to be prepared for an emergency? This depends quite a bit on the local climate, features of your home, proximity to emergency shelters, and other factors. In severe weather, you’ll need immediate shelter, so this should be your top priority should you need to evacuate. Here are a few of the basics you will need, whether you remain in your home or are forced to stay with friends, in your vehicle, or in more primitive shelters.

Clean Drinking Water

Clean water is arguably the most important necessity for surviving any disaster. While it’s possible to survive for several weeks without food, most people can only live 3-5 days without water. Drinking contaminated water out of desperation can lead to serious, even deadly, bacterial illnesses. If your home relies on a pump for well water or water filtration, you won’t have clean water during a power outage. Even those on municipal water supplies can face contamination during hurricanes, floods, and other natural disasters.

Fortunately, a lack of clean drinking water is also one of the easiest possibilities to prepare for. You can stock up on gallons of bottled water, although it would be impossible to transport all that water if you have to leave home during the emergency. Even better, a lightweight, portable Barrier Grand Water Filter Pitcher with an Ultra Bacteria Removal Cartridge will remove 99.99% of bacteria and cysts from your drinking water. Just one cartridge can filter up to 80 gallons of water — enough to last a family of four for 40 days. Keep several of these bacteria removal water filters in your bug out bag, and filter rain water, melted snow, or water from nearby lakes and streams as needed.

Emergency Heat Sources

Losing power in the summer is generally a mere inconvenience. I once spent a week in August without power due to a hurricane. While I missed hot showers, cooked food, and air conditioning, I wasn’t in substantial danger. That same length of time without power during the winter, however, can be quite dangerous, particularly if you don’t have an alternate source of heat such as a fireplace. One option is to install a wood stove, which allows you to not only heat your home but also cook food. But if this isn’t an option due to lack of space, budget, or your landlord’s rules, you’ll have to go another route. You can get a space heater and hook it up to a generator. You can also warm up in your car for short periods of time (but make sure to check that the tailpipe isn’t blocked and don’t run the car in your garage, or you could die of carbon monoxide poisoning!)

Looking for a safe, affordable way to stay warm in an emergency, I came across a homemade emergency heater utilizing only a clay pot and some tealight candles. This seems like the most cost-effective emergency heating system, so we keep pots and a bag of candles ready. It won’t heat your whole house, but can add a bit of warmth to a small room. Instructables has an easy tutorial to create this cheap emergency tealight heater — learn how to set it up in advance, since you may not have Internet access during a storm! We also have a bunch of emergency hand warmers and body warmers like the kind you’d slip into ski gloves. These single-use heat packs can provide up to 12 hours of heat. We can stay warm for quite a while with these supplies and some extra blankets on hand!

Natural Foods to Fuel You in a Disaster

When a storm is predicted in New England, everyone heads to the grocery store for bread and milk, and the shelves are soon bare. I’ll admit, this image makes me giggle a bit — I’m imagining families sitting down to 3 meals a day of bread cubes doused in room-temperature milk — but there is definitely something to this storm prep ritual. Yes, you can probably survive quite a while without food… but why would you want to? Without the nutrients and calories your body needs to function, survival will become more challenging each day. Plus, you’ll probably feel angry, edgy, and mentally foggy without food, so making survival decisions becomes difficult, too. However, those of us inclined to eat healthily and naturally may not rely on bread and milk as dietary staples, and we certainly aren’t stocking our cabinets with cookies, processed cheese product, and canned spaghetti. Eventually you’ll have to eat or donate all that processed food before it expires. It bothers me to waste food, spend money on things we won’t eat, and support pro-GMO companies.

I do keep a few canned items on hand for emergencies — foods that generally fit into our healthy diet, such as organic pumpkin puree, sustainably-caught tuna, canned beans, cartons of coconut milk or almond milk, organic nut butter, and dry seaweed. Dried fruits and nuts make perfect, energy-dense, shelf-stable snacks. I also try to always keep the fruit bowl filled with fresh fruit and veggies that don’t require cooking, which could tide us over for days.

In addition, whole food supplements like spirulina add essential vitamins and nutrients that we’d need in a long-term survival situation. Spirulina is sometimes called  “astronaut food” because NASA has proposed it as an ideal food for space travel. Spirulina requires no refrigeration, is lightweight, and provides complete protein and balanced nutrition with vitamins, minerals, fatty acids, and antioxidants. Although you can eat it simply mixed with water, I don’t love the taste, so I’d prefer to mix it into pureed pumpkin, applesauce, juice, almond or coconut milk, or a smoothie. Check out this post for how to make smoothies on the go — these are perfect for emergency situations where you may not have access to a blender and fresh ingredients. Whole food supplement powders can fit easily into your bug out bag or on a pantry shelf, taking the place of fresh food and fueling you long-term until the danger has subsided.

Basic Emergency Preparedness

Well, we’ve covered the big three — food, water, and heat — but there is quite a bit more you can do to prepare for any emergency. It’s a bit overwhelming at times to gather everything you’d need to face any natural disaster, so I started small and with the most important things. Another item I like to have on hand is an emergency cell phone charger (or a backup battery). Having spent several power outages completely cut off from the world, I can now recognize the value in being able to assure friends and family that you’re safe, as well as reach out for emergency help and resources such as emergency shelters and supply distribution centers.

What else have you done to prepare for an emergency? What are you doing this winter to keep your family safe and warm?

By Ali Wetherbee