Here Are Some Yummy Eats!

Here Are Some Yummy Eats!

I have been consuming some good stuff (in my opinion) these days. For this post, I wanted to share them with you all so that you can have some new ideas of things to eat and drink!

My recent eats and drinks

  1. Johnsonville Fully Cooked Original Bratwurst

These are absolutely delicious (in my opinion). After cooked in the microwave, they actually taste like they came off the grill. These boast 260 calories per link and have two grams of carbohydrates. They are a good option for a low carb snack or meal if you don’t put them in buns.

2. Member’s Mark Mesquite Grilled Chicken Fillets

If you have a Sams Club in your area and are a member-consider picking a bag of these up. They taste delicious and make for a great, quick meal. You can use them to make chicken sandwiches, put them on salads, use them in fajitas etc.

After cooking them, I melt a slice of cheese on top and eat it that way. Yum!

3. It’s Just! Chili-Lime Roasted Brazil Nuts

These Brazil nuts are pretty tasty. The brand has other flavors as well. I purchased them to get my selenium intake in everyday.

The kicker about Brazil nuts is that you can’t eat very many otherwise you might get too much of the mineral in your body. All you really need is one of the nuts per day for the possible health benefits.

You can find them here: https://www.amazon.com/Its-Just-Cookies-Gluten-Free-Friendly/dp/B07VQXGN94/ref=sr_1_8?dchild=1&keywords=It%27s+Just%21&qid=1620888470&sr=8-8 (I don’t know why it says “cookies” in the address)

4. DavidsTea with heavy cream

DavidsTea products with heavy cream is one of my favorite things these days. What I do is brew two servings of tea (2 tsps) in 12 ounces of water and add 1/4 cup of heavy cream to it.

If you like to drink tea, I would highly recommend trying some of DavidsTea options if you haven’t already.

5. Kars Trail Mix

I have always been a trail mix lover and these really hits the spot.

I also love that it comes in portioned out bags. If I get a big jar of trail mix I will end up overeating sometimes so this is a great thing!

6. Libby’s Canned Pureed Pumpkin

I love pumpkin. It tastes good and is healthy. You don’t have to use it just in pies either!

I put some in oatmeal, mix some with Cool Whip, make bread with it and use it for face masks.

7. Monk Fruit Extract

I only recently found out about monk fruit and how it can be used as a sweetener (as a Splenda alternative). My husband decided to buy it in bulk for whatever reason so I decided to try it out.

I really like it!

It sweetens well and has a bit of maple aftertaste that I find particularly pleasant. I would recommend it to people who are looking for an alternative to sweetener but don’t like Splenda or the other ones on the market.

8. Blueberries and yogurt

I did a post on this wonderful snack a while ago. It is just so good and I have been eating it a couple times a week. This is another thing I highly recommend trying.

It is just frozen blueberries, cinnamon, sweetener and plain Greek Yogurt mixed together.

Try these out!

I know that we don’t all have the same likes when it comes to food but these are worth a try if you like anything close to them. They may not be the healthiest in some people’s minds but they can easily be fit into one’s diet.

What kind of yummies have you been enjoying lately?

Thanks for reading!

#healthysnacks #ketosnacks #highproteinsnacks #eat #foodie #tea #nutrition #diet #lowcarb

What’s the Deal With Calcium?!

What’s the Deal With Calcium?!

I love to read about all things health-especially women’s health. One of my favorite past times is scouring articles/books for new information or just rereading information I already know.

Lately, I have stumbled upon multiple resources talking about calcium. After reading about it more, I found that there are some clear benefits for it when it comes to women’s health. In this post I will be discussing those benefits and just calcium in general.

What calcium is and where to find it

Calcium is a mineral. It is essential for our bones, heart, muscles and nerves to work.

In short, we need it!

Many foods contain calcium and some have a lot more per serving than others. Below is a list of food that have the highest amount of calcium in their food groups:

  • Fruits: Tangerines, oranges and kiwi.
  • Vegetables: Collard greens, spinach and kale.
  • Dairy: All milk, part-skim ricotta and plain yogurt.
  • Fish: Canned salmon and canned sardines.
  • Nuts and seeds: Almonds and sesame seeds.
  • Protein: Whey protein powder, tofu, soybeans.
  • Beans and legumes: White beans and edamame.
  • Grains: Fortified grains.

It is also sold as a supplement by a variety of brands. You can find it in the form of tablets, capsules, liquid and powders. Some of these supplements only have calcium in them and others combine it with other things (usually Vitamin D and/or magnesium).

You also need to be wary of interactions between calcium supplements and other medications. There have been shown to be possible bad ones when taking diuretics, thyroid medication and antibiotics at the same time.

The recommended daily intake of calcium is no more than 1300 mg. Going over this amount may cause things like excess calcium in the blood, kidney stones, bowel problems and heart issues.

Conversely, extremely low levels of calcium in the body can cause problems too. These include tingling, muscle spasms, shortness of breath, wheezing, seizures, confusion and vomiting.

Calcium for women’s health

So now that we got the general stuff about calcium out of the way, let’s talk about how it can help us women (and nonbinary people of course)!

Our menstrual cycles-

Calcium has been found by multiple studies to reduce the PMS symptoms that many women experience during their menstrual cycles. Here is a list of some things the studies concluded:

  • Just 500 mg of calcium reduces brain fog and mood issues.
  • 1000-1200 mg of calcium reduces brain fog, mood issues, muscle/joint pain, fatigue and food cravings.
  • 500 mg of calcium with 200 mg of Vitamin D reduce mood issues, fatigue and bloating.
  • 500 mg of calcium with 40 mg of Vitamin B6 reduces mood issues, breast pain and bloating.
  • 500 mg of calcium may reduce PMS symptoms just as well as a higher dose.

There was also one study that stated that calcium intake can help menstrual cramps and bloating during a woman’s period.

Our bones-

As mentioned before (and as most people know!), calcium is extremely important for our bones. When people get older, the risk for osteoporosis (weak bones) increases. Unfortunately for women, our risk is even higher than men’s risk due to our estrogen falling.

This is where calcium comes in.

It is important that women get enough calcium as we age to help prevent the weakening of bones from happening. Studies suggest that getting in around 1,000 mg of calcium per day (before and after the age of 50) can do this.

Pregnancy-

Proper intake of calcium is definitely important before, during and after pregnancy. Studies have shown that it may help prevent postpartum depression and help reduce the incidence of leg cramps. There is currently being more research done on both of these things.

Medical professionals state that 1,000 mg of calcium is the best amount to get in while pregnant. Since a lot of prenatal supplements either don’t have calcium in them or only a little- it is best to either get it through your diet or take a stand-alone supplement of it.

Mood issues in general-

There have been a few studies showing that women who have mood issues (such as depression) also have a low dietary intake of calcium. This has made researchers suggest that there is a correlation between calcium and our moods.

Will I supplement with calcium?

Not too long ago I did a post on using Claritin for PMS/PMDD and how it was working well for me. On top of still taking that everyday, I will now start upping my calcium intake a little.

I currently get 150 mg of it a day through the Vitamin B supplements I take. My plan is to boost that amount up to 500 mg a day to see what if anything happens to my PMS symptoms. While things have gotten better with them due to the Claritin, I still experience some discomfort.

If I can make things even easier before my period, that would be awesome!

In conclusion

Calcium may do wonders for women/non-binary people for a few reasons. If you are able to, it can be something you get from food or you can use supplements to get your intake up.

It is important to remember that too much of it is not a good thing so stick within the 500-1300 mg range.

Have you noticed if your calcium intake makes your PMS/PMDD better? Let me know!

Thanks for reading!

#calciumtablets #calciumcitrate #pmssupplements #pmddtreatment #calcium #womenshealth #menstrualcycle #menopause #bones #osteoporosis #pregnancy

Easy Anti-Inflammatory Soup

Easy Anti-Inflammatory Soup

These past couple of months, my husband and I have been enjoying making a chicken soup that provides lots of health related benefits for us. Today I am going to share it with you all!

Lots of healthy goodies!

My husband has IBS so we try to make things that do not make his symptoms worse. He is also very sensitive to salt so we have to take that into consideration too.

All of the ingredients are very healthy and nourishing. The following is a list of some of them and their benefits:

  • Lemongrass- Lots of antioxidants, anti-inflammatory, helps with GI distress
  • Ginger- Anti-inflammatory, helps with GI distress, immune system boosting
  • Turmeric- Anti-inflammatory, immune system boosting, pain relief, helps with GI distress
  • Cayenne pepper– Helps with GI distress/digestive health, pain relief, clearing congestion
  • Cumin- Helps with digestive health, anti-inflammatory
  • Coriander- Helps with digestive health, anti-inflammatory
  • Cilantro leaves- Helps with digestive health, anti-inflammatory
  • Carrots- Higher in carbs than other vegetables but still provide lots of vitamin A and are great for the immune system.
  • Bell peppers- high in vitamin A, high in vitamin C, immune system boosting, high in antioxidants
  • Mushrooms- These are higher up on the FODMAP scale but if you one can handle them, they are worth eating (if you like the taste that is). They contain good sources of vitamin D, selenium and are great for the immune system.

Why are there no onions and garlic in the soup?

We do love onions but it unfortunately causes my husband to have what he calls, “dumping syndrome.”

He gets the shits. Other people with IBS can probably relate.

In terms of garlic-he is allergic to it. So, we definitely can not use that in the food we both want to eat.

If you like these two things, feel free to add them into the soup if you choose to make it! I am sure it will be absolutely delicious.

The recipe

Nothing about the seasonings is that exact because quite frankly, we really do not keep track of how much of what we put into it. We go by taste alone.

Here it is:

Ingredients-

  • 6-8 pounds of chicken, cut into small chunks
  • 3 liters of unsalted chicken stock
  • 3 pounds of carrots, peeled and chopped
  • 4 large bell peppers, chopped
  • 16 ounces of sliced mushrooms
  • 2.5 cans of coconut milk
  • Seasonings- ginger powder, lemongrass powder (or paste), turmeric, garlic, cumin, coriander, cilantro (leaves), cayenne powder, onion powder and potassium salt (has less sodium).

Directions-

  1. Cook cut up chicken pieces in some oil. Set aside.
  2. Put the chicken stock, veggies and seasonings to taste into a large pot. Heat on low heat for 15 minutes. Stirring occasionally.
  3. Add the chicken to the pot and cook for 10 minutes on low heat. Stirring occasionally.
  4. Stir in the coconut milk and cook for another 5-8 minutes.
  5. Serve with more cilantro on top, rice, naan or whatever you want!

This makes a good amount of soup so it can be frozen if you are not going to finish it in a reasonable amount of time.

Customize it any way you like!

Stay healthy everyone

We should all be putting healthy foods into our bodies at least once in a while- especially with this pandemic going on. This soup is just another one of the many meal ideas out there that will provide you with some great nutrients.

Thanks for reading!

#cooking #nutrition #soup #diet #health #covid19 #familylife #herbs

Looking for Ways to Boost Your Immune System? See what I am Doing for Mine!

Looking for Ways to Boost Your Immune System? See what I am Doing for Mine!

This pandemic has left me extremely nervous and anxious due to the severity of the virus. Because of this, I want to make sure that my immune system is in tip-top shape.

If you want to boost your immune system too…read on! This post may give you some ideas.

The supplements I take daily

I have done a lot of reading on supplements and herbs that show some ability to help strengthen the immune system. This is something I started doing around the time I opened my home daycare business (kids are full of germs!).

I began taking three supplements that I thought would help me get sick less and I have recently increased that amount.

Here is what I take currently and how much:

  1. Ginger capsules (Nature’s Way brand)- Two a day for a total of 1,100 mg
  2.  Colostrum capsules (Jarrow’s brand)- Two a day for a total of 1,000 mg
  3.  Probiotics (Align brand)- One per day
  4. Vitamin C with rosehips (NOW brand)- One per day for a total of 1 gram (see my post on rosehips: Are Rosehips Beneficial For Us? Let’s See What The Studies Say!)
  5. Vitamin D3 (Smart For Life brand)- Two gummies per day for a total of 2,000 IU
  6. Oil of Oregano (Puritan’s Pride brand)- Three soft-gels per day for total of 450 mg (see my post on oil of oregano: Boosting Immunity: Oil of Oregano)
  7. Melatonin- 2 mg in the evening
  8. Turmeric powder- Four teaspoons a day ( see my post on turmeric use: I Hopped on the Turmeric Trend and Here Is Why!)
  9. Green tea- Four cups a day
  10. Cayenne pepper- Not sure the exact amount but I shake a lot on my food and tea.
  11. Broccoli (my favorite thing to eat believe it or not!)- Full of vitamin C. I have two servings or more per day.
  12. Zinc lozenges- Six per day
  13. Garlic- In powder form, on my food (lots!)

These things are not guaranteed to help but so far, they are not hurting me. I am going to keep taking them indefinitely.

The things I do daily

Peppermint infused water to breath in

Supplements and nutrition are not the only things that could potentially strengthen our immune systems.

Here is a list of things that I do each day for my health:

  1. Try to get 7-9 hours of sleep each night
  2. If the weather is nice, I go into my backyard for one hour to soak up even more vitamin D
  3. Hot water breathing- I heat up water until it is boiling, add a few drops of peppermint essential oil to it and then breath the steam in. I do this once in the evening while listening to one of my favorite podcasts.
  4. Exercise- I exercise six times a week.

What I want to add into my day

I am really interested in the benefits that I could gain from doing meditation during the day. My thought is that some stress relieving mental exercises early in the day would be helpful for me.

Being extremely stressed, worried, anxious, depressed etc. all the time can do some damage to our immune systems. It is important to me that I reduce the negative emotions I feel on a daily basis.

I want us all to be as healthy as possible

I hate this virus! I want everyone (including me) to kick its butt if it gets near! That means being able to fight it off well enough that we do not end up with a severe form of it or to just not get it at all.

I hope that what I am doing will help me in some sort of way. If you choose to take/do anything on one of my lists, I hope it helps you too.

What are you doing right now for your immune system during this pandemic? Let me know!

Thanks for reading!

#stayathome   #covid19   #immunesystem   #supplements  #health  #wegotthis

Are Rosehips Beneficial For Us? Let’s See What The Studies Say!

Are Rosehips Beneficial For Us? Let’s See What The Studies Say!

Good stuff!

I am really guilty of buying and trying out supplements. You can probably tell that if you read my other posts. These things are just so interesting to learn about!

I along with other people are taking risks by buying and consuming them. Just because they are natural does not mean they are safer. I realize this.

To be honest, I don’t think I am going to stop taking the ones I do take though. I have not had any adverse effects.

I was putting on my rosehip oil the other day and thought about the fact that I have used/ingested those things quite a bit in my life. I have also had them in the form of tea, juice, jellies and they are also in the vitamin C tablets I have recently started taking. Because of this, I wanted to do some further investigating on them!

In this post, I will discuss rosehips and share my research findings on them.

What they are and what’s in them

Rosehips are produced by roses after they bloom and fade. They look like little apples which is probably due to the fact that roses are in the same plant family as them.

They can be used in cooking and have a strong, tart flavor. An example of a recipe with them is rosehip soup ( see here: https://www.sarabackmo.com/recipes/homemade-swedish-rosehip-soup/). This soup is very popular in Sweden.

You can find many other recipes that call for them as an ingredient. These can range from sweet to savory dishes, sides and drinks. They can be used fresh or be dried out Here is a webpage showing some great recipes to try: https://www.growforagecookferment.com/rose-hip-recipes/

Rosehips contain healthy constituents just like a lot of other plants/herbs. These include the following:

  1. Very high amounts of vitamin C
  2. Flavonoids
  3. High amounts of antioxidants
  4. Vitamin A
  5. Vitamin E
  6. Fatty acids
  7. Dietary fibers
  8. Carotenoids (provides the red coloring that they have)

One can grow them or buy them in powder, tea bag, oil, capsule/tablet (supplement blend) or whole form.

What the research says

Anti-inflammatory and pain relief seem to be a particularly strong benefit of rosehips. There are multiple studies stating that there is a tremendous use for it to help people who suffer from rheumatoid arthritis, osteoarthritis, osteoporosis and general joint pain.

The skin-related benefits of rosehips (topical) had just as strong of evidence behind it. The antioxidants combined with the vitamins (C, A and E) caused there to be a decrease in wrinkle depth, reduction in melanin content and an increase in skin elasticity in study participants.

Anti-inflammatory properties of rosehips helped with the treatment of atopic dermatitis in a couple of studies. Also, the carotenoids that give them their color, provide some UV protection.

I came across some sites saying that rosehips had anti-diabetic and anti-obesity benefits. Unfortunately, the studies I found had very weak results. This was especially true when it came to the reduction of blood glucose levels. There was some evidence showing that the intake of rosehips (capsule and tea) prevented and reduced body fat but this was only in mice.

In one study, the participants ingested rosehips on a daily basis in the form of tea. This resulted in a significant decrease in bad cholesterol and high blood pressure. There were some mild GI side effects noted in the study participants (loose stools and stomach upset) though.

Possible neurological benefits were noted but the evidence for it was weak. The studies found that the flavonoids in rosehips may have anti-epileptic and anti-Alzheimer’s effects.

Just like a lot of plants, rosehips have some anti-cancer possibilities as per a few studies.  This may be due to the antioxidants and phytochemicals that they contain. It is important to note that due to them having isoflavone phyto-estrogens, they may actually promote breast cancer growth which is not a good thing.

Anti-microbial and anti-bacterial benefits were found with the supplementation of rosehips. This was particularly of value when it came to ulcers. They decreased the risk and severity of them in the study participants.

Another thing it may have the power to do is act as an anti-HIV agent. The researchers believe that this is due to its ability to boost the immune system and its anti-infective properties.

Rosehips can cause bad interactions with some medications which is important to be aware of. These medications include Lithium (used for bipolar disorder), warfarin (used for blood clotting disorder), Doxycycline (an antibiotic) and Aspirin. Also, researchers don’t know much about how it may affect women who are pregnant and breastfeeding, so it is best to avoid it in those cases.

Aside from the possible GI symptoms mentioned before in one of the studies, there are some others to watch out for. These include headaches, insomnia and kidney stones. This usually only happens if too much is ingested.

So, is it worth a try?

That is a decision you need to make yourself! The scientific evidence sure sounds good when it comes to certain health effects. Just like other supplements, there needs to be more studies done for a definitive answer on whether they do any good.

Rosehips do seem to have pretty strong evidence behind it for the treatment of arthritis and joint pain. There are also a lot of anecdotal evidence available to read regarding the health benefits of them which may help your decision making. Also, remember to take heed of the side effects and interactions.

If not used in supplement form (capsules, powders) or for beauty care, they can be used for delicious recipes. Or you can just brew up a nice cup of hot rosehip tea and get a healthy does of vitamin C!

Have you used rosehips before (in recipes, as a supplement, in teas, for beauty purposes etc.)? What are your thoughts on them?

Thanks for reading!

2021 Update: I bought the following bag of rosehips and made a face/body cream. Look out for a blog post on this!

Sources-

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5485961/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4655903/

https://www.ncbi.nlm.nih.gov/pubmed/22762068

https://www.ncbi.nlm.nih.gov/pubmed/18407528

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3892499/

https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-016-0151-5

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3343291/

https://www.dovepress.com/bioactive-ingredients-of-rose-hips-rosa-canina-l-with-special-referenc-peer-reviewed-fulltext-article-BTAT

https://www.thespruce.com/what-are-rose-hips-and-what-do-they-do-1403046

#rosehips  #roses  #supplements  #beautycare   #skincare   #pain  #arthritis  #nutrition  #vitamins  #antioxidants